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Tuesday, September 13, 2011

Recipe: Turkey and Red Kidney Bean Chili


 Turkey and Red Kidney Bean Chili


© 2011 ~ Cizon Sauceda ~ All Rights Reserved



INGREDIENTS:

1 1/2 tbsp soybean oil
20 oz Ground Turkey 99% fat free
1 tsp onion powder
1 tsp garlic powder
1 cup white onion
1 tsp ground cumin
3 tbsp paprika
1 tsp ground cayenne pepper
1/2 tsp salt
1 tsp black pepper
 1 can red kidney beans
1 can reduced sodium chicken broth
1 can diced salsa style tomatoes fire-roasted in tomato puree



DIRECTIONS:

In a large skillet heat oil, saute onion until browned.  Add turkey and spices until cooked.  Add remaining ingredients to the skillet.  Bring to a boil.  Cover and simmer for 20 minutes.



YIELD:  4 SERVINGS (1.5 CUPS EACH)

Calories per serving:   370

Carbs per serving:        31 g

Fat per serving:               9 g


Protein per serving: 
     42 g

Monday, September 12, 2011

Keeping It Real: Sunday September 11, 2011


Keeping It Real: Sunday September 11, 2011

Day 7 of 14 of Phase 1

© 2011 ~ Cizon Sauceda ~ All Rights Reserved

As of Sunday the 11th of September nine pounds have been vanquished on this journey.  I am at the halfway point of phase one.  I am so blessed.  I am taking a triple joint supplement made from Glucosamine, Chondroitin, MSM and Vitamin d3 (2 tablets a day).  I hope it helps with my knees as I was able to walk today for the first time in a very long time.  I managed a nice walk!  WhooHoo!!! Progress.  I am also taking an additional 2000 I.U. of Vitamin d3 because I am forever having to take mega doses of Vitamin d after the doctors run blood work on me.  My remaining supplements are Omega-3 Salmon Oil 1000 mg (2 tablets a day) and a daily Women's One-A-Day Multi-Vitamin.  I also have my blood pressure medicine and a muscle relaxer/anti-anxiety prescription, both of which I am almost out of and will eventually need to see a doctor for refills.  It's been a rough year of no health insurance/no $$ for doctor visits but I decided that if I can lose the weight maybe the need for prescribed meds will no longer be viable.

For dinner on the 11th I had an awesome turkey chili/soup.  It was so delicious!  I'll post the recipe soon.  Foods have been beach-y and now I plan to exercise more so the weight will eventually slide right off!

GOALS FOR WEEK TWO OF PHASE 1

Living Life Fully
N*E*W*S
  • COMPLETE PHASE 1 & MANAGE TO EAT 3 MEALS & 3 SNACKS EA DAY THIS WEEK
  • WALK 3 TIMES THIS WEEK (managed two during week one)
  • DRINK 129 OZ WATER EACH DAY
  • SLEEP 8 HOURS A NIGHT - WORK ON FLIPPING DAYS/NIGHTS




 PERSONAL




  • UNPACK ALL BOXES INSIDE OF HOUSE
  • SET UP SCRAPBOOK/CARD MAKING AREA
  • MAKE CARDS AND PRE-PLAN HOLIDAY CARDS
  • KEEP LOOKING FOR A JOB


Sunday, September 11, 2011

Recipe: Chicken Taco-Fajita Meat


© 2011 Cizon Sauceda
All Rights Reserved
Tested In Cizon's Kitchen
on 2011.09.10


CHICKEN TACO-FAJITA MEAT


INGREDIENTS:
20 oz. CHICKEN BREAST, boneless, skinless, diced 1/2" cubes
2 tbsp. SOYBEAN OIL
4 tsp. CUMIN, ground
1 tsp. CILANTRO, dried
1 1/2 tsp. GARLIC POWDER
1/2 tsp. ONION POWDER
1/2 tsp. CAYENNE POWDER
4 tsp. PAPRIKA
1/2 cup WHITE ONION, diced

DIRECTIONS:
Combine diced chicken breast, cumin, cilantro, onion powder, cayenne powder, paprika, 1/2 tsp garlic powder and 1 tbsp. soybean oil thoroughly and marinate overnight or at least a few hours.

Preheat skillet to med-high with 1 tbsp soybean oil and grill diced white onion.  Add chicken and stir-fry mixture until completely cooked.


YIELD:  4 servings
Calories per serving:  251
Carbs per serving:  5
Fat per serving: 12
Protein per serving:  33

Recipes: Faux Mexican Rice


© 2011 ~ Cizon Sauceda
All Rights Reserved

 Faux Mexican Rice

So we wanted Mexian food tonight and I had figured out how to make healthy tacos sans tortillas but I just wanted Mexican rice too.  So I got this nifty thought to go out and look up a recipe for fake - faux call it what you want Mexican Rice but without the rice - Mexican Rice.  I found it!  I found this wonderful site to make fake starchy foods with vegetables.  Check out this link:  Linda's Low Carb Menus & Recipes.  It was awesome to find a selection that included my rice.  So I tried her rice and I want to share the recipe with you too.  I used some specific ingredients so I'll share those below because they will determine the food counts below.  Serves 6-1/2 cup servings.


A Version of
Image Credit

INGREDIENTS:
10 OZ FRESH CAULIFLOWER, GRATED ON SMALL GRATE
2 TBSP SOYBEAN OIL
1/2 CUP WHITE ONION, DICED
1/2 CUP PACE MEDIUM PICANTE SAUCE
1/8 TSP GARLIC POWDER
3/4 TSP SALT
1/4 TSP BLACK PEPPER
1/8 TSP GRANULATED SPLENDA

DIRECTIONS:
In a large skillet saute white onion until tender/browned.  Stir in the grated cauliflower and then the remaining ingredients.  Mix Well.  Cover skillet with lid and simmer 10 - 12 minutes until the cauliflower is tender but not mushy.  Stir occasionally.

YIELD:  6 - 1/2 cup servings
Calories per serving:  84
Carbs per serving:  10 g
Fat per serving:  5 g
Protein per serving:  2 g

Keeping It Real: Saturday, September 10, 2011


KEEPING IT REAL:  
Saturday, September 10, 2011
 © 2011 ~ Cizon Sauceda ~ All Rights Reserved

Well I keep eating brunch when I very well know I need to be eating Breakfast, Lunch, Dinner and two snacks.  I'm hitting right at 1000 calories a day on average when I should be hitting at least 1200.  I'm not hungry.  I am managing to get at least 6-8 hours of sleep each day but not when normal people sleep.  I find I sleep best when I take my slumber at about 6 or 7 in the morning and rising between 1 and 2 in the afternoon.  I just feel better when I sleep these hours for some reason.  I am at my best function right now.  It is 1 in the morning.  Maybe its time to quit looking for a day job and search for a graveyard job instead.

Overall today was a very beach-y dayin the house despite having 2 snacks, brunch and dinner.  I almost hit 1000 calories today.  Today I was in the kitchen seeking faux foods again.  I really wanted to have Mexican rice with dinner tonight so I found a recipe that I modified for a Low Carb Mexican "Rice" made with cauliflower. Chris even tried it....Let's just say it's going to need to grow on him for future consumption!  I made theBBQ Chicken last night and had a little over a pound of chicken left that I diced for tonight's dinner.  I made a fantastic Chicken Taco-Fajita Meat Mix.  Chris ate the chicken on the tortillas but DG and I had meat only on top of our faux rice.  Add some black beans to the mix and a couple of tablespoons of light sour cream and it was delicious!  Andrew ate the chicken...only the chicken.  I asked him how he liked it - he said it was good.  That was after he had doused it with a ton of ketchup.  He covers everything in ketchup...such a picky eater!

Before I headed to bed Saturday morning I stretched for the first time in a long time.  I read yesterday that stretching can help with weight loss but I know it will also assist the pain I have with my Rheumatoid Arthritis.  I plan to research a bit more the effects of weight loss from stretching and I'll share it with you soon.
 
DID YOU GET YOUR WATER TODAY?
I managed to drink 80 oz of water today.  I am not drinking as much water as I once drank.  We transferred to a Brita water pitcher in our home earlier in the summer and I try to keep a 16 oz glass full most of the time to compensate for the 16.9 oz bottles I was always guzzling.  I'm getting in about 5 - 6 glasses a day now which is far less than the 8 - 10 bottles a day I was drinking before.



The best part of the day was dessert! 
 
Ten Calories of a 1/2 cup of bliss!
 STRAWBERRY ~ BANANNA

J ~ E ~ L ~ L ~ O
OH, And learning I had lost 9 pounds total since beginning this new healthy way of living was also a best part of the day!!



Saturday, September 10, 2011

Recipe: Mock Worcestershire Sauce


© 2010-2011 Cizon Sauceda
Tested in Cizon's Kitchen
on 2011.09.09
All Rights Reserved
 
 
 I was in the kitchen cooking and found that I did not have the worcestershire sauce called for in making a healthy bbq sauce.  So I went searching for ingredient replacements and found one for a mock worcestershire.  This is a modified version of the substitute from items I had in stock.  Enjoy this healthy Mock Sauce.

Mock Worcestershire Sauce

Ingredients:
4 tsp low sodium soy sauce
1/2 tsp lemon juice
1 tsp hot sauce
1/2 tsp no calorie sweetener such as Splenda

Directions:
Combine ingredients and store in fridge.

Yield:  12 tsp
Calories per teaspoon:   1
Carbs per teaspoon:  0 mg
Fat per teaspoon:  0g
Protein per teaspoon:  0
Cholesterol per teaspoon:  0
Sodium per teaspoon:  143 mg
Fiber per teaspoon:  0

Recipe: Healthy BBQ Sauce


© 2010-2011 Cizon Sauceda
Tested in Cizon's Kitchen
on 2011.09.09
All Rights Reserved

HEALTHY BBQ SAUCE

INGREDIENTS:
2 - 8 OZ CANS TOMATO SAUCE
4 TBSP DISTILLED WHITE VINEGAR
2 TSP MOCK WORCESTERSHIRE SAUCE (SEE RECIPE)
2 TSP STONEGROUND HORSERADISH MUSTARD
1/2 TSP SALT
1/4 TSP BLACK PEPPER
1/4 TSP GARLIC POWDER
2 TSP CILANTRO FLAKES


DIRECTIONS:
Combine ingredients, mix thoroughly and store in fridge.

YIELD:  10 - 1/4 cup servings
CALORIES PER SERVING:   17
CARBS PER SERVING:  2 g
FAT PER SERVING:   0 g
PROTEIN PER SERVING:  0 g

Recipe: BBQ Chicken


© 2010-2011 Cizon Sauceda
Tested in Cizon's Kitchen
on 2011.09.09 
All Rights Reserved 
 
BBQ CHICKEN
 
INGREDIENTS:
2 TSP SOY BEAN OIL
24 OZ CHICKEN BREAST, RAW, SKINLESS, BONELESS
1 TSP SALT
1 TSP BLACK PEPPER
1 TSP GARLIC POWDER
1 TSP ONION POWDER
1 1/4 CUP HEALTHY BBQ SAUCE (SEE RECIPE)


DIRECTIONS:
Preheat oven to 350 degrees. 
 
In a 12" skillet brown both sides of chicken breast in soy bean oil for 2 - 3 minutes each side adding seasonings of salt, pepper, garlic & onion powders.  Transfer browned chicken to baking dish.

Top chicken evenly with Healthy BBQ Sauce.


Yield:  4 servings
Calories Per Serving:  242
Carbs Per Serving:  3.75 g
Fat Per Serving:  7.5 g
Protein per Serving:  39 g

Keeping It Real: Tues-Fri - Sept. 6-9, 2011


KEEPING IT REAL 
Tuesday - Friday 
9/6/11 - 9/9/11
TIME TO STOP MAKING EXCUSES FOR  NOT HAVING A ROUTINE!!
Each of the past four days have been an awesome education of what is healthy and what is not.  It has been about choices.  I have stuck to healthy phase 1 food choices but I have failed at eating three meals and three snacks.  I have no routine for life and will work on the final ten days of my new way of living to find balance.  I have my days and nights mixed.  As I write this it is 6 am on Saturday and I have yet to turn in for the night - it is now morning - so I will lay down shortly and sleep for at least six hours. 

 GOALS FOR THE FINAL 
TEN DAYS OF PHASE 1:
  • Continue to encourage my daughter by example - (she is on this healthy way of living with me)
  • Get to bed by 10 p.m. each night & Rise at 6 a.m. each morning
  • Meet SBD Guidelines of 3 meals & 3 snacks while eating from the Phase 1 Food List.

Notes for Tuesday, 9/6/11:
Walk,Walk, Walk, Sweat, Sweat, Sweat. Approx. 30 minutes walked in 90 minutes spent at my son's open house tonight. Up stairs, down stairs, across campus and then back across the campus at Chaparral High School. Profusely sweating, sick, low back pain, felt like I was going to pass out. I don't know what was happening to my body but it did not feel great. I managed to get thru the open house and met all the teachers but this is considered walking at a slow pace. I sweated!   :)   Kept to Phase 1 Food List - Just not the 3 meals/3 snacks today.  Even though I wasn't eating 3/3 I did not feel hungry.

Notes for Wednesday, 9/7/11:
Really need a routine. Kept to beachy foods.  Still need to eat 3 meals/3 snacks.  Even though I wasn't eating 3/3 I did not feel hungry.

Notes for Thursday, 9/8/11:
Days and nights are still mixed up.  Its 3 am and I am still wide awake. This effects my eating on the sb guidelines. Will work on beachy foods for remainder of the day. Ok so I ended up with 2 hours of sleep for Thursday. I'm exhausted tonight and ready to head to bed. It is 11:55pm. I had a really good sbd day. I only missed breakfast today so tomorrow I plan to eat according to the guidelines! Night all.
Notes for Friday, 9/9/11:
Slept and slept and slept. I was exhausted after only sleeping 2 hours the night before. Again, I keep telling myself a routine is the answer. Time to get on one!!! Kept to healthy SBD foods today. Today was Day 4, Ten more to go. Gonna try and stick to the SB Guidelines the next ten days. I still tend to not eat B/S/L/S/D/S-D instead it is more like L/S/D/S-D. I'm not hungry though.  Drinking lots of water.  I managed to eat 3 meals and 2 snacks today!  Better!


Monday, September 5, 2011

Keeping It Real: Monday, Sept. 5, 2011


© 2010-2011 Cizon Sauceda ~ All Rights Reserved
Keeping It Real:   Monday, Sept. 5, 2011
This is it!
D-Day!
I started Phase One on Monday, September 5, 2011
I am motivated!
I am making progress.
I will be healthy.

Because of the sleeping pattern I've been in I did not eat breakfast or a snack today.  I ended the day just before midnight hunger free but know I need to aim for all three meals and snacks as a part of phase one.  Tomorrow will be better and to bed I'll head soon.
Today's Entry

Today's Weight
267

Today's Waist

57.75

P&B

Missed This

Sleep

8 Hours from 6am – 2 pm

h2o Intake

96 oz.

Exercise

None Today

BREAKFAST

Missed - Sleeping

SNACK

Missed - Sleeping

LUNCH

2 cups Romaine, Chopped
3/4 cup black beans
1 tbsp grated Parmesan Cheese
2 tbsp Newman's Own Light Balsamic

SNACK

1/2 cup Romaine, chopped
1 hard boiled egg, large
Dash of Pepper
Dash of Salt
1 tbsp Pace Mild Picante Sauce

DINNER

2 cups Romaine
2 tbsp Newman's Own Light Balsamic
8 oz. Baked Skinless Boneless Chicken Breast

SNACK/DESSERT

1/2 cup Yogurt, Plain, low-fat
1 tsp raw sunflower seed kernals
1 tsp ground cinnamon
1 tsp imitation vanilla
2 tsp splenda

Food Banks – Service and The Outstretched Hand of God


© 2011 Cizon Sauceda
All Rights Reserved
 
Service and The Outstretched Hand of God
  

The content of a recent blog I read “irked” me to the nth degree!  Two quotes in the news article photo (the entire content of the blog) were what chafed me.  The unidentified author of the news article found in the The Ottawa Citizen out of  Winnipeg, Canada stated that a local church food bank "has announced it's closing because it is attracting too many poor people" and quoted the minister, Charlotte Prossen, as saying "It's attracting a lot of street people that made it uncomfortable...it's creating social unrest in the church...a food bank is a social service...that is not who we are."  Now I am keeping an open mind from a statement a friend made that she takes reporters and news articles 'with a grain of salt' due to some reporters inaccurately reporting the news, but to close a food bank for those purposes stated in this article just floor me.  Apparently serving in a food bank or any other community outreach for that matter can become a complicated endeavor but it isn't easy to stomach a poor answer to the demise of a churches example of Christ at work in the community. 




The church is the outstretched hand of Christ and we must serve even those who make us feel uncomfortable including the poor, the homeless, etc.  We are called to serve others in truth and in love and we as believers must heed the call.  Among other directives, Jesus Christ called us to love one another.
John 13:34-35 (NIV):  “A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.”

There is no gray but black and white.  Good or Evil.  The fine line that is between being in this world or living as a transient in a world that is not our own but one in which we must strive to share the gospel with others.  We as Christians have a higher calling directly from the Master and we are called to serve.
We should be reaching out to meet the needs of those who are in need – all those in need – not just the lovely.  We must do for those in need as scripture teaches.
Matthew 25:35-40 (NIV):  For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.’  “Then the righteous will answer him, ‘Lord, when did we see you hungry and feed you, or thirsty and give you something to drink? When did we see you a stranger and invite you in, or needing clothes and clothe you? When did we see you sick or in prison and go to visit you?’  “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’ 

 


There will be a variety of ways to serve.  The food bank is one of them.  There will be all walks of people entering the food bank for assistance.  You may find the single parent, the homeless family, the tattered and tired homeless man or woman, the unemployed person whose benefits just ran out or the unemployed who never had unemployment income because they did not qualify, the recently downtrodden due to foreclosure and the economy, or the single student just trying to make ends meet while figuring out life.  Perhaps the one driving into the lot in the Cadillac or the Jag to receive assistance cannot sell the one car they have to make ends meet in a world that crashed around them as their house was recently foreclosed when the economy took a nose dive.  What about the family who has a home and the ability to cook and store food who might have a better insight as to what a family might need for sustainable assistance compared to the homeless man who seeks shelter daily without the appliances needed to eat routinely.  Should there not be a comment box or better yet you serving so they can sit and visit and let you know what they need?  There are many ways to work a food bank and not all ways will be the right way nor will they be the wrong way.  There is God's way and what is best for the neighborhood and the church.

We are called to bear witness to others of Christ The Risen Saviour.  When we serve whether it be by food bank or community service center we are in fact showing Christ's love by reaching out to the needs of our fellow brothers and sisters.  When you reach out to one of these you are reaching out to Christ.


 
 Matthew 28:18-20 (NIV):  Then Jesus came to them and said, “All authority in heaven and on earth has been given to me.  Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”
 
 
 
The Great Commission calls us to declare Christ boldly to the world and lead ALL to Him so that they may not perish and so that they too may know how to love one another in service and in Christ.  The One who will ultimately fill the needs of the people must first fill your heart so you can serve the needs of others.  I would like to see a church do more than just dole out groceries.  I think it would be great to see them offer opportunities for fellowship and worship as a part of the food bank.  I believe it would go a long way to see those serving to also worship with the people seeking to be served.  This time of communion can bring healing and friendship to the one in need.  Fellowship and service will bring unity to the church and to the community.
 
Yes church, you are a social service among many other things to meet the needs of the children your God loves and holds so dearly and wants so earnestly to enter and remain in his Kingdom.
My eyes have been opened today.  I plan to get involved in my community and share the love of Christ thru serving.  What have you learned?

POINTS TO PONDER:

  • Put on the shoes of the other person seeking assistance – what would it take for your family to survive?  Would your local food bank meet or partially that need?
  • Should the church provide a fellowship period when serving the community with a food bank to allow those in need to seek friendship and guidance?  Should there be more to a food bank than food such as counseling, medical, job location assistance, etc.?
  • Should churches hold food banks directly following services aimed at reaching the lost prior and require the ones being helped to attend in order to receive?
  • How do you think a Food Bank should operate?
  • Have your eyes been opened to serve?