If you've taken my online class "Luscious, Low-Fat, Lightning-Quick Meals," I bet you've already dusted off your slow cooker, and you're ready for more easy and delish recipes for it. You're in luck! I had this recipe in the slow cooker when an acquaintance stopped by for a few hours. She couldn't get over how the aroma filled the house as it cooked, and wanted the recipe to take with her. I saw her again this week, and she mentioned it turned out fantastic when she prepared it. If you try it, I'd love to hear what you think of it!
I'll post more tomorrow about how I developed this recipe, and talk about ginger and garam masala. If you happen to have all the ingredients at home, happy cooking!
Slow Cooker Indian Chicken and Sweet Potatoes
Ingredients:
1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly sliced
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/8 teaspoon fresh-ground pepper
3 dashes ground cayenne
1 pound boneless, skinless chicken breasts
4 cups fresh spinach
Directions:
Put sweet potatoes, chicken broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker and stir to combine. Place chicken breasts on top and cook on LOW for 6 - 8 hours, or on HIGH 4 - 6 hours, or until chicken is tender and shreds easily with two forks. Shred chicken. Add spinach and stir to combine. Turn heat to LOW and cook until spinach wilts.
Thursday, October 29, 2009
Wednesday, October 28, 2009
Quote of the Day
"The way we see the problem is the problem." -- Stephen Covey
Do you see your weight as the problem? Or do you see the things you do (or don't do) as the problem?
Just for one month, experiment with letting go of your dress or pants size. Shift your focus from your body's size and shape.
Instead, try focusing on what you're doing that affects your weight. Track what you eat, drink at least 2 liters of plain water a day, increase your activity, get more (or better-quality) sleep, and manage your stress. It sounds counter-intuitive, but it's really not. Your weight is not the problem; it's a symptom of a problem. Focusing on the real problem will automatically correct the symptom -- and result in lasting weight maintenance.
Do you see your weight as the problem? Or do you see the things you do (or don't do) as the problem?
Just for one month, experiment with letting go of your dress or pants size. Shift your focus from your body's size and shape.
Instead, try focusing on what you're doing that affects your weight. Track what you eat, drink at least 2 liters of plain water a day, increase your activity, get more (or better-quality) sleep, and manage your stress. It sounds counter-intuitive, but it's really not. Your weight is not the problem; it's a symptom of a problem. Focusing on the real problem will automatically correct the symptom -- and result in lasting weight maintenance.
Monday, October 26, 2009
Weekly Goals for October 26 - November 1, 2009
New week, new goal! -- and I'm finally ready to commit to this one. I'm going to praise myself for what I've accomplished every time I check in with my planner for this week.
What are you planning for this week? If you'd like some accountability or support, let us know!
What are you planning for this week? If you'd like some accountability or support, let us know!
Sunday, September 20, 2009
Goals for the week of September 20th - 27th
SMART goals are powerful for a variety of reasons. For me, they really work because they help me clarify what, when, and how I'll accomplish a goal. This week, I'm focusing (as usual) on getting in 3 liters of water daily; maintaining my exercise routine; and busting stress before I eat. So, here are my goals for the week:
1) Drink 3 liters of water daily. Write it in my planner so if I forget, I can squeeze it in before bedtime!
2) Plan out exercise for the week. Take 15 minutes every morning to plan ahead for the day and the week.
3) Type up the controlled breathing techniques for my planner. Teach the family how to do three different techniques. Use the three techniques, three times each, before every meal.
4) Pay closer attention to my appetite, and be sure to eat only when hungry and stop when just satisfied.
There -- my weight mangement goals for the week!
What are *your* goals for the week? If you want a little extra accountability, post your goals here! We'll be rooting for you -- and checking back to see how it goes :).
1) Drink 3 liters of water daily. Write it in my planner so if I forget, I can squeeze it in before bedtime!
2) Plan out exercise for the week. Take 15 minutes every morning to plan ahead for the day and the week.
3) Type up the controlled breathing techniques for my planner. Teach the family how to do three different techniques. Use the three techniques, three times each, before every meal.
4) Pay closer attention to my appetite, and be sure to eat only when hungry and stop when just satisfied.
There -- my weight mangement goals for the week!
What are *your* goals for the week? If you want a little extra accountability, post your goals here! We'll be rooting for you -- and checking back to see how it goes :).
Thursday, September 17, 2009
Enjoy the Journey!
I often encourage people to reward themselves with something tangible when they reach a particular weight management goal. Interestingly, many people are surprised by the idea. "What?!" they say incredulously. "Reward myself for doing something I should already being doing? Are you crazy?"
I'm reasonably normal, but irrespective of my sanity, I'm on to something here. Consider this: The tasks you undertake to lose weight are things you'll have to do for a lifetime, right? So, hopefully, your goal is to get to the point where things you're not doing -- quite often because you don't care so much for them -- become habitual. You've got a pretty significant hurdle to overcome, right?
So how about rewarding yourself for your little accomplishments? Wouldn't it be a lot easier to follow through on a tough goal if you were looking forward to going out shoe shopping, hitting the golf course, or getting a massage as a treat for your hard work? Wouldn't it be encouraging to start out your day getting dressed in the new tie, earrings, or gorgeous little ring you bought yourself last week as a reward for meeting a goal? You bet it would!
I suspect that what holds people back from the idea of a tangible reward for progress is the idea that they've been bad, and they deserve to suffer for gaining weight. Pish. Here's what I've observed:
I could go on, but you get the idea: Most of the people with whom I work need information or skills. I don't believe a lack of information or skills makes you bad, wrong, or wicked. And if you're here, reading this, I'm willing to bet you want more information and skills. That makes you the opposite of bad, wrong, and wicked, doesn't it?
What do you think of the idea of a small, but meaningful, tangible reward, so you enjoy the process of weight loss? How big of a hurdle is it for you to appreciate your accomplishments that lead up to your ultimate weight management goals? And, most importantly, how will you reward yourself -- today, tomorrow, next week, at the end of the month -- for what you're doing?
I'm reasonably normal, but irrespective of my sanity, I'm on to something here. Consider this: The tasks you undertake to lose weight are things you'll have to do for a lifetime, right? So, hopefully, your goal is to get to the point where things you're not doing -- quite often because you don't care so much for them -- become habitual. You've got a pretty significant hurdle to overcome, right?
So how about rewarding yourself for your little accomplishments? Wouldn't it be a lot easier to follow through on a tough goal if you were looking forward to going out shoe shopping, hitting the golf course, or getting a massage as a treat for your hard work? Wouldn't it be encouraging to start out your day getting dressed in the new tie, earrings, or gorgeous little ring you bought yourself last week as a reward for meeting a goal? You bet it would!
I suspect that what holds people back from the idea of a tangible reward for progress is the idea that they've been bad, and they deserve to suffer for gaining weight. Pish. Here's what I've observed:
- Many people gain weight because they're using food as a tool to manage their feelings. They're just doing the best they can with the skills they have.
- Others have fallen prey to society's diet mentality. Their lifestyle habits and metabolisms are suffering as a result.
- There are plenty of perimenopausal women who truly don't appreciate what their bodies are going through, and they don't know how to cope with those changes.
- Baby boomers are going through changes related to aging, and don't know what to do differently.
I could go on, but you get the idea: Most of the people with whom I work need information or skills. I don't believe a lack of information or skills makes you bad, wrong, or wicked. And if you're here, reading this, I'm willing to bet you want more information and skills. That makes you the opposite of bad, wrong, and wicked, doesn't it?
What do you think of the idea of a small, but meaningful, tangible reward, so you enjoy the process of weight loss? How big of a hurdle is it for you to appreciate your accomplishments that lead up to your ultimate weight management goals? And, most importantly, how will you reward yourself -- today, tomorrow, next week, at the end of the month -- for what you're doing?
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