Baked Asparagus with olive oil and parmesan cheese. Easy and elegant!
Photography Credit: Elise Bauer
Are you ready for asparagus season? This has to be one of the easiest ways to cook asparagus. Just trim the ends, lay out on a foil lined baking sheet, toss with olive oil, sprinkle with salt, pepper, and Parm, and then bake until done. I eat them like French fries. Addictive? Yes.
They’re a perfect side to salmon, scallops, shrimp, or ham and delicious with eggs of any kind—poached, fried, or hard boiled.
Baked Asparagus with Parmesan Recipe
1 Prep the asparagus: Preheat oven to 400°F (205°C). Break or cut off the woody ends of the asparagus spears. For an added touch, if you want you can use a vegetable peeler to peel the skins off the base of the asparagus spears for a more elegant presentation.
2 Toss with olive oil, salt, pepper, Parm: Arrange the asparagus spears on a foil-lined baking sheet and coat with the olive oil. Sprinkle with salt, pepper and the Parmesan.
3 Bake: Bake at 400°F until the cheese begins to brown, about 8-10 minutes.
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1/2 cup grated Parmesan cheese (for Phase 3 or Phase 4)
10 grape tomatoes, halved
Directions:
Combine the asparagus and water in a 10-inch skillet and place over medium heat; cover. Allow the asparagus to steam until tender, about 10 minutes; drain. Reduce heat to low and return the skillet to the heat. Drizzle oil over the asparagus; sprinkle with Parmesan cheese. Add the grape tomatoes to the skillet and replace the lid. Allow to sit covered until the cheese melts and the tomatoes are slightly steamed, about 2 minutes.
I've got a little news to share before we dive face first into this delicious plate. I finally put The Garden Grazer on Instagram! Woop! Come join and tag me with any recipes you make - I'd LOVE to see what you guys are cooking up! And now back to your regularly scheduled programming... ��
This simple, flavorful dish is a great side for any Asian-inspired meal. You can also turn it into a main course with tofu, tempeh, or other protein of your choice. Of course feel free to change it up using your own favorite stir-fry ingredients. Snow peas, onion, bell pepper, bok choy, broccoli, celery, bean sprouts, etc. are all awesome in this. I used two of my very favorites this time with asparagus and mushroom. The sauce is pretty thin, so if you'd like a thicker sauce add arrowroot, cornstarch, or other thickening agent (like in this Broccoli with Asian Garlic Sauce). Works great either way! The thin sauce works nice when serving with rice because the juices merge everything together. My husband and I both really love this dish. Hope you do too!
Vegan, gluten-free (with tamari)
Serves about 4 as a side
Ingredients
1 lb. asparagus
1 lb. mushrooms
2 Tbsp. sesame oil
{For the sauce}
1/2 cup vegetable broth
2 Tbsp. low-sodium soy sauce or tamari
1 tsp. sesame oil
2 cloves garlic, minced
Optional: 1 Tbsp. cornstarch (for a thicker sauce)
Directions
Make the sauce: add all ingredients to a small bowl and stir to combine. Set aside.
Halve or quarter the mushrooms, and cut the asparagus into 1-2 inch pieces.
In a large skillet or wok over med-high heat, add 2 Tbsp. sesame oil.
When hot, carefully add the mushrooms and cook for about 2 minutes.
Add the asparagus. Stirring often, cook for 3-4 minutes.
Add the sauce and cook for a couple more minutes, or until vegetables reach desired tenderness.
When serving, there will be sauce remaining in the pan that I like to spoon over the veggies (or rice/quinoa if you're using!)
Finding interesting and new ideas for low-carb breakfast menus for the 17 Day Diet can be tricky. Here’s a delicious egg dish that features asparagus! This breakfast recipe was featured during the Fall C1 Challenge and participants gobbled it up!
Asparagus and Eggs
Ingredients
5-6 stalks Asparagus
1 teaspoon olive oil
¼ teaspoon salt
2 eggs
¼ cup parmesan cheese
Pepper to taste
Directions
Heat olive oil in pan over medium heat. Cut off ends of asparagus and add to skillet along with salt. Fully coat asparagus and cook until tender, 4-5 minutes.
In the pan, spread asparagus out and crack eggs in the center. Sprinkle cheese over asparagus and eggs. Cover and let cook until egg whites are firm and yolk is done to desired consistency. Sprinkle with pepper and serve.
Note: You may also fry eggs in separate pan if easier, or poach eggs if you prefer a different cooking style without oil.
Yields 1 Serving
Download the Special Issue #2 of 17 Day Lifestyle Magazine
If you enjoyed this recipe, consider downloading issue 2 of the 17 Day Lifestyle Magazine, available on Apple and Android, where you’ll receive this recipe along with others in a 7-day meal plan with recipes.
Original article and pictures take 17ddblog.com site
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Apple Cider Vinaigrette Recipe (and health benefits, too!)
A while back, I published a neat infographic focused on a 2-Day Post Holiday Detox that got a lot of attention on Pinterest.
I received emails asking for a recipe for Apple Cider Vinaigrette, a key ingredient in the 2-Day Detox, so I decided to post my recipe to the blog.
But before I do, I wanted to share a few key points on some of the health benefits of apple cider vinegar.
Some people believe:
1. Apple Cider Vinegar may lower glucose levels
2. Apple Cider Vinegar may lower cholesterol
3. Apple Cider Vinegar may lower blood pressure
4. Apple Cider Vinegar may lower your chances for certain types of cancers
5. Apple Cider Vinegar may help you lose weight
While some serious “dieters” will just pour Apple Cider Vinegar straight onto their salad, I prefer to mix a little bit of ingredients together and make a yummy vinaigrette. Here’s a VERY simple recipe. Remember, the key is adjust flavorings/amounts to your liking, but here’s a starter to get you going.
Apple Cider Vinaigrette
Ingredients:
2-4 Tablespoons Apple Cider Vinegar
1/4 Cup of Olive Oil (or more to taste)
Sweetener to taste
Salt and Pepper to taste
Garlic powder to taste
Splash of lemon juice (optional)
Zest of 1/2 lemon (optional)
Dijon mustard to taste (optional)
Directions:
Pour apple cider vinegar into bowl. Slowly whisk in oil (keep tasting until you achieve the balance you prefer– I enjoy more on the tart side). Add your sweetener, salt, pepper and garlic powder to taste. For that added zing, add a splash of lemon juice. For an extra added zing, add zest of 1/2 lemon.
The key to great apple cider vinaigrette for me is to adjust the flavorings until you get the flavor you desire. Most times I prefer a tart and sweeter vinaigrette and other times I opt for a subtle, smooth tasting dressing. It really depends on what you’re serving it with and your mood! Enjoy!
I’d love to hear how you adjust the recipe to your liking.
Original article and pictures take 17ddblog.com site
Cycle 1 of the 17 Day Diet is also known as the “Accelerate Cycle”. The primary purpose of Cycle 1 is to experience rapid weight loss, which helps flush sugar and fat storage from your system. Think of Cycle 1 as the “cleansing” cycle releasing toxins from your body.
During Cycle 1, you will eliminate most carbohydrates with the exception of some low-sugar fruits and you will eliminate sugar all together. You’ll enjoy generous amounts of lean proteins such as chicken, turkey and some fish and various low-glycemic index vegetables as well as probiotics to help promote a healthy digestive system. If you don’t have the 17 Day Diet book yet, you may sign up for the blog’s free guide which includes the 17 Day Diet food lists to get started.
Here’s a quick recap of Cycle 1 to get you started:
Wake Up Drink: Within a half hour of waking, drink hot lemon water to get your digestive juices flowing.
Green Tea: Drink green tea with most of your meals– Green tea is full of anti-oxidants and helps promote weight loss.
Water: Drink eight 8-oz glasses of plain water every day. If you can drink more, the better!
Eat generous amounts of lean protein and certain veggies.
Eat two servings of fresh low-sugar fruit by 2pm (only fruits from the approved list).
Friendly Fats: Use 1 to 2 tablespoons of Olive Oil or Flax Seed Oil per day.
No sugar is allowed
No alcohol is allowed
Light exercise for 17 minutes each day
Only stay on Cycle 1 for 17 Days — not a day longer–
Cycle 1 is only meant to be used for 17 days and no longer. If you reach your weight loss goal after Cycle 1, continue onto Cycle 4.
If you still have weight to lose by the time you’re finished with Cycle 1, you are encouraged to move along to Cycle 2 and finish through Cycle 3 before returning to a previous Cycle to continue to lose additional weight. Staying on Cycle 1 for too long may result in a sluggish metabolism as your body will get used to eating the same way or a long period of time.
You’ve made a commitment to losing weight this year.
You feel like you’re doing everything right...until you step on the scale and see that the number is higher than it was last week. What gives?!
You may not realize it, but you could be a victim of sabotage — your own! Here are...
Underestimating the calories in what you eat.
Unless you are regularly tracking not only what you eat but how much, you’re likely eating more than you realize.
Quick check: how many calories are in that handful of dry-roasted peanuts?
Depending on how large your hand is, you may have upwards of 300 calories in that “little” snack!
Tracking what you eat in detail will give you a clearer picture not only of your total calorie count for the day, but it will also let you see where you might be out of balance (e.g. 60% of your calories came from fat).
Overestimating your calorie burn at the gym.
You feel like a beast as you knock out your Zumba routine at the YMCA, and you think to yourself, “Yes! Now I can go home and eat a big lunch, after burning all those calories.”
Quick check: how many calories did you actually burn in the hour-long class?
Your total was most likely in the neighborhood of 500 calories, depending on your size and level of exertion.
Exercise forms an important part of any weight loss plan, but unless you are using a more accurate means of calculating the calories used in your activity of choice, you’re better off underestimating your total. Alternately, you can choose to not factor in your exercise as you plan your daily caloric intake and aim for the same nutritional goals daily, reducing the possibility of justifying an eating binge after a good workout.
Not getting enough water.
Sometimes you find yourself in front of the fridge, looking for something to eat even though you really don’t feel hungry.
Guess what?
You’re probably thirsty!
Adding water to your daily tracking will help you make sure that you’re staying hydrated and not mistaking thirst for hunger. Drinking water will also help you to feel full when you do eat, so it’s a win-win.
Not managing stress appropriately.
Quick check: after a hard day at the office, what is your go-to stress-buster?
If you’re like many people, your answer may have been “a stiff (alcoholic) drink” or “half a bag of Doritos.”
The next time you’re feeling the pressure at work or home, try to pay attention to your response. If it’s something that is going to sabotage your weight loss, you can consciously choose to replace it with a healthier choice.
Bingeing on the weekends.
You’re working hard all week long, keeping your protein-carb-fat intake in mind and getting to the gym. There’s no harm in easing up on Saturday and Sunday, right?
As tempting as it is to give yourself a total break from your healthy eating habits, you’ll be hurting your efforts in the long run.
Success is more probable — unsurprisingly — if you enjoy yourself in moderation while still doing your best to track your indulgences, as much as you may hate to admit and record that plate of hot wings!
Taking medications that interfere with weight loss.
If you are currently taking medication, prescription or over-the-counter, talk to your doctor to see if it could be affecting your weight loss efforts.
7 Tips to Stay Motivated with the 17 Day Diet (Free PDF Download)
Staying motivated while on a diet can be difficult if you allow it to be. Here are 7 tips to stay motivated so you see results with the 17 Day Diet.
1. Variety is King
Variety at meal time is crucial if you’re planning on sticking with your diet. Keeping your menus fresh, varied and flavorful is extremely important if you don’t want to burn out and allow food boredom to set in.
We all know what happens when you become tired of eating the same chicken breast and green bean dinner – you give up and give in to the temptations of chocolate cake and pizza creeping into the back of your mind.
If funds are tight or you’re not a fish lover, rather than adding different protein sources to your meals, try adding variety to your menu by experimenting with different herbs and seasonings. This, if done right, can be a game changer at dinner time!
A personal favorite of mind is Flavor God seasonings. This particular brand is made fresh, is gluten free, kosher, low sodium, contains no MSG, GMO-free, and soy-free. Flavor God seasonings contain no sugar or nuts, and have a shelf life of 12 months! So if you’re looking for a different take on chicken and veggies, try this seasoning and see how motivated you become to stick with your weight loss plan.
2. Surround Yourself With Positive Influences
Surrounding yourself with supportive people who “get you” and your struggles can be the difference you need to stick with your weight loss plan. If you’re a naturally pessimistic person, find others who are optimistic and who can lift you up rather than bring you down.
Take our private Facebook group for the 17 Day Diet, for example. We have over 6,000 members in our group and we have so much fun. From swapping recipes to cheering each other on, the group is full of supportive members who are making progress with their weight loss.
The C1 Challenge, for instance, is the perfect platform to surround yourself with like-minded individuals during Cycle 1 of the 17 Day Diet — this phase is usually the most difficult, yet the most crucial for your weight loss success, so it’s extremely helpful to have this community at your fingertips!
Having a support system, even if it’s others on social media that you’ve never met or don’t know personally, can be very motivating and encouraging. Knowing there’s someone who understands your struggles and offers words of encouragement can be very empowering and will help keep you moving in the right direction.
3. Have an Accountability Plan or Partner
Having an accountability plan or partner in place is a sure way to help you stick with your weight loss plan. Ask a friend at work to check in with you each week to help keep you on track. A spouse or partner who is also on the same weight loss journey is a win-win – keeping each other accountable and motivated helps keep the momentum going. When you have accountability and momentum, you’re also going to see results and seeing results will keep you motivated!
4. Plan Ahead to Save Time and Avoid Temptation
Planning your menus, recipes and grocery list ahead of time is the key to success when it comes to your weight loss journey. Plan week by week so you don’t overwhelm yourself. If you don’t have time to round up a week’s worth of 17 Day Diet compliant recipes, consider a done-for-you meal planning option such as C1 Slim Down™ or Simple N’ Lean 17™.
Carefully plan out your meals, set a game plan for a grocery list and subsequent shopping trip and food prep. Bulk prepping, while it may take some time before hand, can be a lifesaver, not to mention time saver, the week of your meals.
Consider setting aside a few hours of your weekend preparing your proteins and vegetables for your lunches and dinners. After a long day at work during the week, knowing parts of your meals are already cooked and ready to be assembled and served, can be the difference between ordering pizza at the last minute and having a healthful, home-cooked meal.
You’ll also want to consider planning out snacks for the week and weekend. Not sure what to eat when you’re hungry? Make a few extra servings of your meals and snack on flavorful mini meals — this will not only keep you fueled for energy, but will also keep you from grabbing the easy-to-eat processed snack foods that can derail your weight loss in a matter of minutes.
If you find yourself eating out during your diet, don’t fret. If you know ahead of time the restaurant you’re dining at, find their menu online, decide ahead of time what you’ll order, and you’ll instantly take out the stress and temptation that sometimes come along for the dining-out ride.
5. Keep a Journal
Feeling a bit overwhelmed or emotional? No worries! If you plan out your weekly meals, do a bit of prep before hand, you’re going to free up time to participate in healthy emotional journaling while munching on your pre-planned healthy snacks.
If you consistently use journaling as a healthy emotional outlet rather than reaching for comfort food, you’re going to find your relationship with food will change. Plan ahead, pick up a journal and get those feelings down on paper (and yes, use paper and a pen — your brain needs that “dump”).
6. Positivity is Key
In life, positivity is the key to success. This goes for every facet of your life whether it be business, personal, weight loss, relationships and more.
You can stay in a positive mindset a few different ways:
Daily affirmations
Craft several present-tense positive affirmations and repeat them every morning before you get out of bed, and every evening before you go to sleep. An example of a positive affirmation would be: “I let go of any guilt I hold around food choices.”
If you do this consistently, you’ll start to see a shift in your mindset. This can be a very powerful exercise that can have immediate effects on your weight loss.
Vision board
A vision board is a great visual reminder of what you want to achieve in your life. Your vision board may contain anything you desire – wealth, happiness, material things, weight loss, family, dream vacations, and the like.
Your vision board may be constructed using paper, glue and cutouts from magazines that represent your desires, hopes and dreams. If you’re living the digital lifestyle, you may use a secret Pinterest board or other online visual platform to document your dreams and goals. The idea behind the vision board is to view it daily and for it to serve as a constant reminder of what you want to attract in your life.
Positive People
As mentioned earlier, surrounding yourself with positive and uplifting people will dramatically increase your chances of sticking with your plan, seeing results and keeping you on the right path. They say, “you become who you hang out with”. Make sure you’re extremely selective of who you choose to surround yourself with and also be an encouraging and supportive friend to others as well.
No More Excuses
This is a big one. If you give yourself excuses of why you can’t stick with a plan for more than a few days, then you’ll never stick with a plan for more than a few days. Tell yourself, “No more excuses!” and stick to it! Changing your mindset is key, and getting rid of the “I can’t, I don’t, I won’t” in your vocabulary will increase your success rate in weight loss AND your life in general. If you’re looking for a bit of inspiration, check out this video about excuses:
7. Set Realistic Goals
Goal setting can either keep you on track for success or derail you. Setting a large goal such as “lose 30 pounds in 30 days” may not be realistic and achievable, and therefore if you don’t attain the large goal, you may feel defeated and give up.
Setting realistic goals is key to keeping yourself on the right path and celebrating success, even if the successes are small! Every celebration is one piece of the main objective, and with each milestone achieved is one step closer to realizing your dreams.
Consider creating small mini goals you help keep you motivated. A mini goal could include drinking eight 8oz glasses of water per day. Another mini goal could include sticking with your meal plan for seven days without getting off track. Another mini goal could include losing three pounds in one week. When these mini goals are achieved, they are keeping you aligned with your overall objective of your weight loss plan, and when you achieve your goals, you gain momentum and when you gain momentum, you are encouraged to stay motivated to stick with your weight loss plan.
Original article and pictures take 17ddblog.com site
7 Tips on How to Survive Halloween on the 17 Day Diet
Halloween is right around the corner and pretty soon the ghosts and goblins will be knocking on our doors screaming, “Trick or Treat!” We’ll have candy waiting for them…and almost more scary than that, we’ll have candy sitting around haunting us!
I’m sure it’s been on our minds the last few days…”How am I going to be able to survive the temptations of Halloween?”
For many of us, being on the 17 Day Diet is somewhat of a sacrifice cutting out all sugar and most carbs from our diet. For those who don’t have a sweet tooth, congratulations! You’re one of the lucky few. For the rest of us, here are a few tips to help you survive the spooky Halloween holiday:
1. Buy your candy at the last minute.
If you eliminate bags of candy “just hanging around” your house days prior to the holiday, you won’t have the urge to eat “a piece here or a piece there”.
2. Keep sweet treats hidden.
If you must buy candy prior to Halloween, keep the candy hidden in a drawer until Halloween night. If it’s out of sight, it’s out of mind (just don’t forget to get it ready for the kiddies that night).
3. Don’t be the one at home giving out candy.
Instead, be the parent who takes your children out in the neighborhood trick-or-treating. By leaving the house where the candy would otherwise be tempting you, you’ll be out walking, having fun and keeping yourself preoccupied. You won’t think twice about the candy!
4. Eat a well-balanced meal prior to engagements.
If you have been invited to a Halloween party, make sure you eat a high-protein, high-fiber, low-carb meal. If you absolutely feel it necessary, eat a piece of fruit to take care of your sweet tooth (allow yourself one piece of small fruit after 2pm just for this holiday only).
5. When the holiday is over, get rid of the candy…quick!
You heard it right, don’t keep candy in the house for days on end after Halloween has come and gone. If you can, try to eliminate your candy stash the night of Halloween.
6. It’s mind over matter.
Remember, if you tell yourself you “can’t” have the candy, your body will tell you differently. You’ll end up cheating if you think this way. Instead, tell yourself you don’t “want” the candy. You’ll be surprised how well this method works.
7. It’s not the end of the world.
If all else fails and you end up having a piece or two, tell yourself it’s “OK” and tomorrow is a new day!
Original article and pictures take 17ddblog.com site
6 Dip Recipes That Up Your Super Bowl Entertaining Game
No Super Bowl party spread is complete without a chip and dip combo. But the usual cheesy, gooey go-tos are not only about a football field short of healthy, they‘re also—how can we say this nicely?—a little boring. Need a mental image? Picture Tom Brady walking into your party, taking one look at the bowl of onion dip and greasy potato chips on your coffee table and walking straight back out. As implausible as that particular scenario may be (for starters, Brady will be in Phoenix, playing in the game, and not anywhere near your living room), the point is that we can all do better. Check out our round up of six delicious and nutritious dips that would, hypothetically, impress a certain Patriot quarterback , not to mention your non-imaginary guests. You might just find a new fan-favorite.
Original article and pictures take www.self.com site
Take your go-to lean protein from mundane to mouth-watering–fast—with these five easy chicken recipes
Rodale Images
Don't let the word "fingers" fool you. These savory strips have no place next to the ketchup at the kids' table. Serve them up as a simple supper or a healthy appetizer at your next dinner party.
Craving Italian but not the carb coma that comes with it? A cool sauce of balsamic vinegar, basil, shallots, and EVOO makes this easy chicken recipe a light and fresh pick that's perfect for summer.
Short on time? Grab a small rotisserie chicken, make a quick stop in the pantry, and head south of the border. If you've got jarred salsa, canned corn, and enchilada sauce on hand, you're all set to whip up this easy dinner recipe on the fly.
White meat's not always exciting, so we love when healthy chicken recipes bring color to the table. Here, a golden baked chicken breast is coated with parmesan, breadcrumbs, and lemon zest.
Why wait for delivery? You're four ingredients and 20 minutes away from enjoying a pizza joint staple just the way you want it. Opt for reduced fat cheese, pick whole wheat crust, or add extra veggies—in your kitchen, you're the boss!
5 Diet Tips to Keep Your Food Portions Under Control Learn 5 diet tips to help keep your food portions under control while on the 17 day diet. #17DayDiet
Do you remember as a child your mother would tell you to eat all of the food on your plate because there were starving children in (insert county name here)? Well, as a kid I would listen to my mother and lick my plate clean. As adults those words still affect us today and how we eat. Here are five tips to help you keep your food portions under control and your diet in check:
1. Use the size of your fist as a guide to portion sizes. For instance, a grilled chicken breast the size of your fist is roughly 5-7 oz. This is a perfect portion. A small baked yam the size of your fist is the perfect portion. See, now isn’t that easy?
2. Low-carb and low-starch vegetables are exempt from the “fist” rule, so eat as much raw vegetables and salad greens as you possibly can. These types of foods contain so much nutrients that you must not limit your portions. Besides, filling up on the good “stuff” will keep you so full you won’t have the desire or the room for unhealthy food.
3. Eat your meals using small salad plates. Because we’ve been programmed as children to eat everything on our plate, use a small plate and you’ll have perfect portion control!
4. Break your portions into 5 to 6 small meals a day. This will help keep your metabolism running at full speed, and you’ll eat smaller portions overall because you’ll be less hungry because you’ve been feeding the machine!
5. The most important tip of all: be mindful of what you’re eating. Be a conscious eater. Don’t stuff your face while watching TV. Sit down to a quite, non-interrupted meal and really taste your food. Be fully aware of the types of food you are feeding your body. Remember, you are eating for energy not for comfort.
Original article and pictures take 17ddblog.com site
