Drinking the water...

There are two secrets to reaching your goals! Planning and Tracking! It is true in every area of your life from daily living to voting in elections. 

This chart is my way of pacing myself to reach the eight glasses in eight days if water in my 40DatCgallenge. 

I use to drink water ALL the time but I turned to coffee for comfort on these cold days and enjoyment. Now it has hurt my physical health and I need hydrating. Time to pace, plan, prepare...

Day one...50/50 on decaf/caffeine coffee. Working on the water. We have an intense running plan this week getting trained for the 1/2 marathon so water it is. Join me in drinking more water!!!

Hugs,

Rita

Water ((Gulp))

Something happened this to me in the year 2000! I accepted a dare, a challenge of sorts. Her name was Renee, I think it was. I was in the hospital and this lady found out I had never drank coffee. She challenged me to try it, but not just a taste. She sat several cups in front of me with a variety of creamers, sweeteners and then two pots, decaf and regular. The rest is history. I have never turned back. Then last winter, we started running. I didn't notice it as much at first, but then this winter, it has become very frustrating.
 

My fingers from the middle knuckles to the tips were freezing, turning white. Then when I got warm again, they turned bright red before returning to normal. It didn't matter what I did, nothing helped. Finally, I posted a photo online of them as a "OMGosh! Check this out!" as I was posting my whereabouts on FourSquare. Someone came back to tell me that it was an actual problem that could get serious. WHAT? No... Well, it is true, it could.

I found out there is very little that can be done that I am not already doing, imagine that. Gluten-free diet, check. Cut out sodas, check. Plenty of sleep, check. Exercise, check. Then it said, eliminate caffeine. WHAT? No... yes. It seems that I am getting dehydrated, more so because of this condition, which is causing the circulation to not make it to my fingers and toes in colder temperatures. It is an auto-immune problem which is a sub-diagnoses of what I already have, Gluten Allergy. 

It was this week that I sat in my Weight Watchers meeting, right next to a dear lady who has become a sweet friend. When she shared her goal for this week, I almost choked. She simply said, "I'm going to give up coffee this week." I quickly replied, "You don't have to share; nobody is making you! So you might want to rethink this!" She was serious. Then I was confronted with this. Maybe it's time I took this seriously. So, today, I went 50/50. I went half decaf all day. I don't drink anything but coffee every chance I get. I use to drink water a lot!! I don't drink flavored coffees anymore because it got to hard to explain to a bistro how I loved my flavorings while still keeping it skinny, yes, that is term for coffee. 

So, I found this challenge on Pinterest and have accepted it...40 Days of Water! Although a bit of her focus is on a great project, she does give you a guide to get your daily living focus on drinking more water. Now, don't panic, it is a gluten-free site, however, it has some really great points focused specifically on water...so read the following excerpt from the site and check out the rest of her 40 Day Challenge! Join me in this simplistic 40 Day Challenge and maybe you will move to water from something else...on January 1, 2011, I gave up sodas for 30 days, that was 283lbs ago...now...let's do this!

Hugs, Rita...

What are 5 ways GF folks can get more water into their daily routines?

1. Carry a reusable water bottle with you at all times! If you have water in front of you, you will be more likely to drink it.
2. Add fruit to your water to make it more fun. There are even special water bottles out that let you put fruit in the bottom so it will infuse the water as you drink it. (Check out these tasty infused beverages: Watermelon Cooler, Lemon Mint Water,Berry Lemonade, and Cucumber Water)
3. Add some bubbles. Try sparkling water for a treat, just be sure to get a brand with no artificial sweeteners or flavors.
4. Drink up first thing in the morning. As soon as you get out of bed, guzzle down a glass of cool water. Start the day hydrated!
5. Set a reminder on your smart phone. Every time the alarm goes off, drink a glass of water!

Roasted Soy Beans are Perfect

We love these crunchy Edamame, cooked and shelled, of course, but the are also called soy beans. Until I found them bagged in my grocer's freezer section, I enjoyed them on salad bars at restaurants. Now. I buy them ten bags at a time and put them in the freezer. Why? They are a great source of protein, a great snack, listed as a power food on my daily menu, are packed with energy, plus they are simply delicious. Top them on salads, pastas, chips, or... Popcorn!

I first roasted the soy beans at 450 degrees for 20 minutes on parchment paper, sprinkling them with a little fresh ground black pepper, onion powder, garlic powder, ground paprika, and ground pumpkin. Then mixed a package of Clancy's Guilt Free Popcorn, a cup of black raisins, a cup of golden raisins, tossed it all together in a large mixing bowl. Then I roasted the batch in the oven at 450 degrees for 10 minutes. Done. I bet sunflower seeds would be great too! Hot air popcorn would be better for you and cheaper than packaged popcorn too. The point is...healthier, gluten-free, nut-free, fat-free, and...power packed! Yum totally counts!

Aldi's carries the popcorn for $1.99 a bag, but making your own is always the best...

Hugs, Rita

Admitting failure...

Boiled eggs. I simply love eggs. Don't even try to give me the artificial stuff or any egg whites, just eggs. I would rather have home grown, but the sweet realities of having a new crop of hens only gives a couple if fresh eggs a day. With six people in our house, we need a lot if eggs over the course of our shopping week. However, I do keep boiled eggs on hand, ready made, grab-and-go. 

BUT peeling is an obstacle for me sadly to say. My mother makes fun of me about this all the time. I have tried every method I have heard about in every pot and pan. The latest I saw on Pinterest was a total failure for me, not to mention mess. Adding baking soda to the water was to make the skin soft. Well, in one boiler it did so well the eggs were popping like popcorn...it was funny. 

I may never peel perfect eggs, make devil eggs, or even pickle them, but one thing is for sure, I won't have them on my thighs or serving them to my family and I still make the best egg salad too!  

Then there us my favorite just open them up, sprinkle some black pepper, dill and enjoy...the best is sunny side up...

Also, pop a sliced boiled egg with a slice of fat-free cheese on a caramel rice cake...yum! A great power boaster and protein snack... I do love eggs! Enjoy...

Hugs, Rita

Crockpot Smokey Turkey Sausage with Sweet Homemade Kraut Recipe...gluten-free yum!

 Crockpot Smokey Turkey Sausage with Homemade Sweet Kraut Sandwiches

Last night, I wanted to make sausage and kraut, but was out of the canned kraut. So, after looking in the refrigerator And pantry I found all the fresh ingredients, plus a few extras, to make a crockpot full of goodness!

2 lbs smoked turkey sausage, sliced

1 package shredded slaw mix

1 yellow bell pepper, sliced

1 red bell pepper, sliced

1 red onion, diced

1 sweet onion, diced

2 gala apples, diced

2 cans artichokes, not drained

1 clove of garlic, minced

1 hot pepper, your choice, diced

1 tablespoon brown sugar substitute, optional

1 cup of vegetable broth 

Salt and pepper 

Spray crockpot with cooking spray, place all in ingredients inside, cook for five hours, stir well. Serve on toasted gluten-free buns topped with a bit of fat-free cheese and honey mustard and a side of sweet potato fries... Yummy!!! 

So what can you take from fridge to crockpot tonight? Let's recycle while living healthy...

Hugs, Rita

Gluten-Free CrockPot Tuna Casserole

2 cans tuna packed in water, drained

1 package glutenfree spaghetti pasta, cooked, drained 

2 cans mixed vegetables, drained, rinsed

1 jar mild salsa

1 clove garlic, minced

1 each green bell pepper, red, diced 

1 jalapeño peppers, minced

Salt and pepper

1 cup vegetable broth

Spray CrockPot with cooking spray then layer all the ingredients. Cook on warm for about 6 hours. 

It is fun making up recipes that are not only healthy but also delicious! 

Hugs, Rita

Totally Rockin' Awesome Chicken Salad!! NO Mayo!!! What's My Secret? Read on...

 One of our favorite things to eat regardless of the time of year is chicken salad! We love it alone, with a side of fresh fruit, on top of a mixed bed of green fresh crisp lettuce, with gluten-free seeded blackened crackers or with soup...I know, crazy, but I make rich and creamy cucumber soup that is delicious cold or hot that goes great with this salad...sharing the recipe later...but for now...My NEW revised chicken salad recipe...

Rita's Rockin' Awesome Chicken NO Mayo Chicken Salad

6 baked boneless chicken breasts (I bbq mine in the crockpot)

2 cups of halved green grapes

1 cup fresh diced pineapple

1 cup of fat-free cottage cheese

1 8 oz package of fat-free cream cheese

1/4 cup of sunflower seeds (I am allergic to nuts so I use these)

1 Tablespoon fresh chopped cilantro

fresh ground black pepper

Allow the cream cheese to soften to room temperature.

Pull all the chicken with a fork or dice it, whichever you want your salad to be.

Then mix all the ingredients together in a large mixing bowl.

Pepper to taste.

Serve with whatever you enjoy...

Delicious...AND fat-free!!!

This recipe feeds my 6 and then I make 4 more plates for the fridge...

Anytime a recipe calls for mayo, try fat free cottage cheese and see how it works for you...

I use it in tuna salad and egg salad too!!!

Cuts the calories and the fat...love it...

Enjoy... 

Hugs, Rita

Planning Weekly Menus for Supper...

Are your tired of running through the drive thru grabbing supper? Wondering what you are going to fix next for supper? Looking at your pantry as a deer caught in headlights? Planning but then never proceeding? Wait...Me, a planner? Indeed. I have always been a planner...well, of some things. I have the gift of administration, of organization, even when my house doesn't physically show it. I have always thought this subject stems from the fact I don't like to shop and never really enjoy cooking. However, I see that the truth in this is that I love to make lists and I do have the gift for being organized. Having the weekly menus for meals posted on the refrigerator, helps my family members that depend on routine for their stability, know what is coming next. If that offers them peace and happiness during their day, then I am thrilled to give that to them. This was a meal we had where I made chicken taco salad but also offered salmon as another option for those of us that enjoy fish. 

The tools for getting started in preparing a menu is fairly simple. I begin with one or two favorite cookbooks and then one or two favorite magazines. I have a nut allergy as well as gluten. So, those two things are a given in my cooking. When I was diagnosed with a nut allergy, there was no choice to create a nut free environment within our home and property.

Then I have some notebook paper and pen. I make a list of the days with the dates out beside each; for example, Sunday, 8/18. Then skip a couple of lines. between each day of the week. I make this list for two weeks since our pay days are two weeks apart. I shop for my groceries once and usually over three stores. Write down beside these days any major events that might be coming up that you will need a simple menu to save you time so that you can create a recipe quickly or for a birthday, for example.

Flip through the cookbooks and magazines and find recipes that you would enjoy making for your family. Keep in mind activities for that day to make sure you have time to make that recipe. Then write down the titles and page numbers of recipes. As you do this, have another piece of paper available to write down your shopping list, the items you will need to make the recipe. These are the items you will need to purchase or check your pantry, refrigerator or freezer to see if you have them. Something else I do, is since I do this on Sundays, I go through my coupons to see if there are any I can use based on the items I need and the sales coming up for the week. You can build on this list adding your other stock items needed, like paper products or freezer items. I keep a very good stock of staple items so that for most recipes, I already have the items. I save money this way too.

Finally, write one weeks of menus on one side of a piece of paper and the second week's menu on the reverse side. I even place the page number with the book or magazine I got it from under the recipe name. That way I don't have to go to my calendar or other place to find the location of the recipe. It also reminds me during supper preparation that I need to lay-out meats or vegetables for the next night's meal.

If you need to do this for breakfast, lunch, snacks and dinner, then you can follow these guidelines but use a week-at-a-glance calendar and post it on your refrigerator. Another idea if consider painting a chalkboard wall or dry erase board. Maybe make a bulletin board for the menus. I know that at some point, I will need to begin doing this for every meal due to the level of caregiving we are getting to. I do keep homemade apple oatmeal, boiled eggs, diced turkey ham, yogurts, fresh fruits, and everything prepared for salads made on a daily basis, but there is coming a time when I will need to create a board and make all the meals I mentioned.

At the end of the two week menu list is a treat for the whole family. It is Payday Pizza Night! I will bring home three large pizzas with all the toppings that my family absolutely loves. We have made this work for many years, but the best part of it is that in the past two years we have turned the menus into something healthier and rich in goodness rather than fat, butter, and salt. We eat less breads, starch and sodas. I only buy sugar for the bees now. Life has totally change for our family. We have lost weight, gained muscle and better health. Menus just create a peace of mind for us as well. In this world of busyness, why not make a simple change that can work for all of us.

Hugs, Rita

...and remember...the truth...

Commit your actions to the Lord 

and your plans will succeed. 

Proverbs 16:3

My CrockPot Vegetarian Eggplant Lasagna Recipe...

I had said, I would never get into Instagram! Seriously! After all THESE years, I mean I am really OLD! Why wouldn't I learn to never ever say, "Never!" Well, I am in love with what that sight can do to my photographs in less than a minute. This may not be the latest and greatest forever, but it is what I am into today...that and cooking...

Just look at the difference in these two photos. However, one thing neither photograph can do is to tell you how amazingly delicious this CrockPot Vegetarian Eggplant Lasagna is! It is also fat-free and meatless! Imagine how much better that makes the whole thing AND it can be ready by the end of the day simply by cooking on warm. Nothing has to be precooked. So, let's get cooking...

Rita's CrockPot Eggplant Lasagna

1 large eggplant, peeled and sliced

2 white onions, diced thinly

1 purple onion, diced thinly

2 gala apples, diced thinly

2 yellow squash, diced thinly

1 green bell pepper, diced thinly

1 garlic clove, minced

1 large jar of your favorite fat-free spaghetti sauce

1 medium jar of fat-free mild salsa (most are fat-free)

1 large container of fat-free cottage cheese

4 cups of fat-free shredded cheese

1 cup of fat-free sour cream 

cooking spray

First, spray the crockpot with cooking spray. Mix together onions, apples, yellow squash, bell pepper and garlic in a bowl. Then pour 1/4 cup of sauce in the bottom of the crockpot, coating it well. Place a single layer of eggplant on top of the sauce. Then cover the egg plant with half of the vegetable/fruit mixture. Pour half of the cottage cheese over the mixture. Then put half the spaghetti sauce over the cottage cheese. Put one cup of shredded cheese on top of the sauce. Repeat the layers once again. Last put the jar of salsa on the top of the lasagna. Cook on warm for six hours or until a fork inserted lets you know the egg plant is tender. Use the sour cream and remaining cheese as a garnish. Serve with tortilla chips.

Fantasticly Delicious!!! 

Enjoy...Hugs, Rita

Creamy Chicken Salad that is Mayo-free!!

My family loves chicken salad especially THIS chicken salad! So, when we chose to turn our home into a healthy eating zone, I had to change many of our family's favorite recipes into healthier forms of eating while not losing the great flavors that accompanied each one. This chicken salad is one that I shared this week during our support session at Weight Watchers while our topic was on salads. Many times, when the salad is mentioned, I think of "diet", but with creativity, as many mentioned in the meeting, one can turn even greens into an amazing work of art. So, taking the salad theme a bit farther, I shared this recipe...

Creamy Chicken Salad

8 skinless boneless chicken breasts

1 bottle lemon-pepper marinade (any brand)

1 cup of sliced green grapes

1 can of diced pineapple, cut one more time in half please

1 package 8 oz fat free cream cheese

1 cup fat free cottage cheese

2 tablespoons mustard (any flavor that is zero fat)

1 teaspoon Italian Seasoning

1/8 teaspoon garlic powder

1/8 teaspoon onion powder

salt and pepper (to taste, salt is optional)

Spray a crock pot crock with cooking spray.

Place the chicken in a crock pot and pour the marinade over it.

Cook for 6-8 hours, until chicken is done throughout.

Remove each chicken breast, using a fork, pull the chicken as if for BBQ.

Place in a large mixing bowl with the remaining ingredients.

Mix well, until creamy.

Chill in refrigerator until ready to serve.

Top on a a bed of mixed greens and spinach with arugula.

Another addition that is really good is sunflower seeds. I am allergic to nuts, but chopped cashews and dried cranberries would be delicious too. REMEMBER with every additive to this dish, points and calories add up. With this basic recipe the only calories and points is the chicken. 

I do want to invite you to follow me on Twitter with my personal page and my Rockin' it Healthy page. Then follow me on Facebook with my personal page as well as my Rockin' it Healthy link. I am loving the experience and look forward to hearing how you like this recipe, but don't tell anyone that cottage cheese is the secret ingredient and see if they notice!!! =)

Enjoy, Rita

Gluten-free Fat-fat Strawberry Cake with Easy Topping...

 Our son, Garrett, will not eat dessert icing of any kind! Even as a small boy, we had to either make a cake without icing or get a chocolate chip cookie with a string print of icing for his birthday. He wouldn't eat anything with visible chocolate or any icing on his slice. So desserts, like strawberry cakes or my mother's Green Cake, became his favorite desserts.

 This one is easy to do and certainly one that can be made quickly for anyone with a busy life or just wanting something sweet without all the guilt...

Ingredients you will need...

1 Gluten-free vanilla cake mix 

1 can of diet lemon lime soda

1/2 cup of natural apple sauce

1 teaspoon real vanilla

1 teaspoon of ground cinnamon

1 - 15oz jar of natural strawberry jam

4 cups fresh strawberries, diced small

fat free whip topping if desired (I have a gluten allergy and have a reaction to this)

Directions...

Preheat oven to 375 degrees.

Spray two square baking pans with cooking spray.

With an electric mixer, mix well the cake mix, soda, apple sauce, vanilla, and cinnamon.

*Check for sweetness. Some gluten-free cake mixes and baking mixes don't have enough sweetness, 

so I will add some Splenda brown sugar or another sweetner to help.)

Pour the batter into the cake pans, half into each.

Bake until a knife inserted comes out clean, approx 35 minutes.

While cake is baking, mix jam and strawberries together and chill.

After cake is done, allow to cool 10 minutes before removing first cake layer from pan.

Place first cake layer on serving dish.

Pour half of strawberry mixture over the layer.

Place the second layer of the cake on top of the berry mixture.

Then repeat with the remaining of the berry mixture on top of the second layer of the cake.

Top with whip topping.

** I am planning to frost the next one I make with strawberry icing and then add the jam.

** Another idea is to add other berries to the fresh strawberries and the strawberry jam,

 like fresh blueberries or pineapple.

**The cake alone is 4 Weight Watchers Points for 1/8th so try it with just the fresh berries and 

the fat-free whip topping.

So many possibilities...so much fun...

Hugs, Rita

The Rain...

 Sitting at the Decatur Starbucks on Sunday...it began to rain...

Just thought the drops of rain on the glass were beautiful...

Journaling prompt: drops of rain...

What will you do with them...

Hugs, Rita

Gluten-Free Bean Ragout with Cilantro-Cornmeal Dumplings and Recipe

For Mother's Day this year, Madison, my sweet BFF, gave me this wonderful cookbook...

Each week I make out 2 weeks worth of menus of supper, ending with Payday Friday Pizza Night!

This is one of the recipes I made from this cookbook,

but with a few changes...

Someday, I hope to have my spices in pretty organized containers;

maybe something vintage...

Loving the fresh peppers...

I chopped some yellow with the red the recipe called for...

The "thank you for coming bowl" is always handy...

Please don't stand on you head for this photo lol...

I also added some baby arugula to the recipe...

Let's get started with the recipe.

2 large onions, chopped

1 teaspoon chili powder

2 teaspoons cumin, ground

1 teaspoon Italian seasoning 

3 cloves of garlic, minced finely

2 small zucchini, cut into 1/4 cubes (cut in half and then in half again, diced)

2 cups chopped red bell pepper

1 large portebello mushroom, diced

Place in a dutch oven on medium if you have a stove or 

high if you have a 2-eye burner lol.

Add 1 can 29 ounce'ish can of pinto beans, rinsed and drained

1 can 15 ounce'ish black beans, rinsed and drained

8 fresh radishes, sliced thinely

Set these aside.

These were pulled fresh from my father-in-law's garden!

Have you ever cooked with radishes!? They are so good... 

Stir all the vegetables well, cooking until tender.

Open two 15 ounce'ish cans of diced tomatoes, seasoned if you wish.

The flavors are fantastic...

Pour them in a bowl and set aside...

Stir vegetables...

Add salt and pepper to taste...

It's ok to taste them too!!! Yummmm  

Add the beans and radishes...

Stir, mixing well but gently...

Cover and cook for 3 minutes...Then add tomatoes.

Cook for 5 minutes...

Time to make the dumplings...you will need...

1 cup Gluten Free White Rice Flour

1 cup gluten free cornmeal

1/2 teaspoon xanthan gum (important for binding in baking gluten free)

1/2 cup fat free Kraft cheddar cheese

1 tablespoon minced fresh cilantro

1 cup fat free milk 

Mix all ingredients well with a mixer or by hand until the batter is creamy.

Drop by the spoon fulls on top of the bean ragout.

The Bean Ragout is bubbling around the dumplings...

It smells amazing...

Cover and allow to cook for 10 minutes or until a toothpick 

inserted into the dumplings comes out clean.

I baked the rest of the dough and it was cute and great for the freezer...

Cheese corn muffins...

Ready to serve...

one dumpling and a bowl of wonderful goodness... 

My family obviously loved it!!!

They even said so and had more than one serving...

With this recipe, it was ok that they did even without the dumpling

because it was loaded with vegetables, healthy and good for you...

I love finding recipes that I can change around to fit our healthy living lifestyle. 

I never liked cooking until I took this on as a challenge...

take any recipe and see if I can make it rockin' awesome healthy!!!

Rockin it Healthy!!

Hugs, 

Rita