Saturday, June 07, 2008

Start of Something New

When I first started working as a dietitian at Life Time Fitness (Cinco Ranch, TX) and teaching the TEAM weight loss (TWL) classes, I had a lot of requests for healthy recipes. So in January 2008, I began writing a weekly email to all of my clients and the TWL participants that included nutrition information and recipes.

Each week the recipes included 1 lunch recipe (usually a inspiring one - no iceberg lettuce and ranch here!) and at least 5 dinner recipes (one for each night of the week). Occasionally, I included a dessert/snack/breakfast recipe as well.

Now that I am moving back to Louisiana, my plan is to continue sending recipes through this blog. I LOVE researching recipes, but because I only cook for myself, I don't get to put most of the ones I find to good use. This way I can...through you!

Because some of the recipes I find aren't up to my nutritional standards, I may modify them and make a note of it in each post (and alter the nutritional information accordingly).

And if you read the "notes" listed with each recipe, you will see that I sometimes make suggestions on how to "complete the meal" by adding a couple of servings of vegetables and a whole grain...they are just suggestions, but you should try to add at least one veggie side dish to the meal.

I will also be posting links to websites/articles/food products that I find interesting and think you might too.

The first weeks recipes (from the week of January 21st, '08) come from Martha Stewart's Everyday Food Magazine (one of the most favorite magazines I get! And like the title says, its "everyday food"...nothing too fancy, no crazy ingredients, quick and easy recipes, and it provides the nutrition info for all of the recipes...they aren't always healthy though). Enjoy!

Caesar Salad with Spicy Shrimp -
  • Per serving - 282 calories; 12.6 g fat; 23.6 g protein; 18.6 g carbohydrates; 4.3 g fiber (exchanges: 1 starch, 3 protein, 2 fat, 2 vegetables)
  • Notes - Anchovies are optional...I've made it without them!
Fish Tacos -
  • Per serving - 399 calories; 11.5 g fat; 30.7 g protein; 42.5 g carbohydrates; 3.7 g fiber (exchanges: 4 protein, 2 fat, 2 starches, 1 vegetable)
  • Notes - Make sure you buy tortillas that have between 80 and 100 calories each (or less), and whole wheat or corn tortillas would be the better choice
Lemon Herb Chicken -
  • Per serving - 218 calories; 2.5 g fat; 43.3 g protein; 4.3 g carbohydrates; 1.3 g fiber
    (exchanges: 6 protein, ½ fat)
  • Notes - This is based on an 8 ounce, uncooked, chicken breast… if you eat a smaller portion of chicken, the calories and protein will be less; you can use 2 tsp dried tarragon in place of the fresh
  • Complete with meal with steamed green beans and whole wheat couscous or brown rice

Mushroom Barley Soup -

  • Per serving - 352 calories; 15.7 g fat; 13.5 g protein; 41.7 g carbohydrates; 6.8 g fiber(exchanges: 3 fat, 1 vegetables, 2 starches, ½ protein)
  • Notes - You could omit the bacon completely (or use turkey bacon) and instead start with step 2 adding 1 Tbsp of olive oil...this will cut the fat to around 5 g per serving (1 fat exchange)

Pork Cutlets Parmesan -

  • Per serving - 254 calories; 13.3 g fat; 22.7 g protein; 9.7 g carbohydrates; 0.4 g fiber
    (exchanges: 3 protein, 3 fat, ½ starch)
  • Complete the meal with "Tomatoes and Artichoke Hearts" could serve this with a low-fat marinara sauce, too

Tomatoes and Artichoke Hearts -

  • Per serving - 76 calories; 3.7 g fat; 2.4 g protein; 9.6 g carbohydrates; 2 g fiber
    (exchanges: ½ fat, 2 vegetables)

Spaghetti Squash with Garlic -

  • Per serving - 83 calories; 3.9 g fat; 1.3 g protein; 12.7 g carbohydrates; 2.7 g fiber(exchanges: 1 fat, 2 vegetables)
  • Notes - This makes a lot of squash, and I think it really makes 8 servings (not 4 like the recipes says) so the nutrition info posted is for 8...I would also only use 1 Tbsp oil (this will cut the fat to less than 2 g per serving (about 1/2 fat)

Post a comment and let me know what you think about the blog. And if you try any of the recipes, comment about that too!

Here is an interesting article on the importance of eating "whole" fruits and vegetables.

Have a great weekend!


  1. Great blog Blair!

    It won't make up for not having you here with us in Houston, but it'll help :)

    Thank you for all your encouragement, help, advice and patience. Have learnt so much from you in a few short months.

    Good luck in Louisiana. You'll be missed very much!


  2. I thank the Lord for the opportunity to be part of your life
    thanks for all your sharing

  3. Hey Blair,
    We miss you at Cinco. Thanks a bunch for your time to share with us the nutr. facts. It is important in our building a healthy way of life.


  4. Great blog Blair.
    Thanks so much for taking time out of your life to make us more aware and healthy. I am so happy that your path crossed mine. I will look forward to reading your stuff and trying the recipes.
    Thanks so much!

    Shannon Araya