My sincere apologies- it has been too long since I have jotted down my thoughts on this wonderful venue called a blog. How have you all been? Good I hope! I read something this morning that I thought would be great to talk about in this today- it is from a well-known online fitness coach who name is Nick Cheadle. His philosophy of flexible dieting has greatly helped me instill the idea of flexible dieting. He sent out an email today regarding several ways to lose fat without counting your macros- I am going to broaden it a bit to say 3 ways to change your physique without counting your macros.
-Drastically over eat.
-Drastically under eat.
-Drastically over train.
I thought this was really simple but really true. The very beginning of this blog outlined the “how tos” so flexible dieting and how to break down food properly. I think, since it’s been so long a good refresher is in order and this is a great way to start. Since we are a financial services firm, a great analogy on the importance of flexible dieting is like saving for a purchase. You know the amount that you want to get to, you know how much you need to save on a grand scale but you need to break it out over a period of time, for a period of time in order to hit that. Based on hit those macro goals you should or be close to the outcome of the amount of savings you desire. Similar, you want to gain/lose weight, you know 3500 calories = 1 lb of body fat. Each day creating a 500 calorie deficit over a 7 day week will get you to 1 lb per week! Granted, your body is much less rigid and then money and sometimes you may not get an exact outcome but the underlying fundamentals is all the same. Generally, luck won’t get you there, only proper planning and strategy will (at least in any sustainable way, another underlying fundamental of flexible dieting). Remember, planning and sustainability is key!
This months recipe… Cornbread & Oyster Mushroom Stuffing
Cornbread & Oyster-Mushroom Stuffing
From: EatingWell Magazine, November/December 2017
Mushrooms are a rich, meaty addition in this healthy cornbread stuffing recipe. Here we use oyster mushrooms, but you can use any variety you like. If you have time, bake the cornbread a day or two in advance so it has time to dry out a bit, which lets it Cornbread 12 servings
- 1¼ cups yellow cornmeal
- ¾ cup white whole-wheat flour
- 3 tablespoons sugar
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 1 large egg, lightly beaten
- 1¼ cups buttermilk
- 2 tablespoons canola oil
- 8 tablespoons unsalted butter, divided
- 2 pounds oyster mushrooms, trimmed and cut into bite-size pieces
- ¾ teaspoon salt
- 1 bunch scallions, chopped
- 2 tablespoons chopped fresh thyme
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon rubbed dried sage
- ½ teaspoon ground pepper
- 1 cup unsalted turkey stock or low-sodium chicken broth or vegetable broth
- To prepare cornbread: Preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray.
- Whisk cornmeal, flour, sugar, baking powder, baking soda and ½ teaspoon salt in a large bowl. Whisk egg, buttermilk and oil in a medium bowl. Add the wet ingredients to the dry ingredients and stir until just combined. Scrape the batter into the prepared pan, spreading evenly.
- Bake the cornbread until the top springs back when touched lightly, 25 to 30 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn out of the pan and let cool completely. Measure 8 cups of 1-inch cubes and let stand at room temperature for up to 2 days. (Reserve the remaining cornbread for another use.)
- To prepare stuffing: Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
- Melt 4 tablespoons butter in a large skillet over medium-high heat. Add mushrooms and sprinkle with salt. Cook, stirring occasionally, until the liquid has evaporated and the mushrooms are tender, 8 to 10 minutes. Stir in the remaining 4 tablespoons butter, scallions, thyme, rosemary, sage and pepper. Cook until the butter is melted, about 1 minute.
- Place the cornbread in a very large mixing bowl; add the mushroom mixture and broth; gently fold until the cornbread is evenly moistened and ingredients are well distributed. Transfer to the prepared baking dish. Tightly cover the pan with foil.
- Bake the stuffing for 30 minutes. Uncover and bake until lightly browned, 20 to 25 minutes more. Let stand 10 minutes before serving.
To make ahead: Prepare cornbread up to 2 days ahead; store uncovered at room temperature. Or wrap airtight and freeze for up to 3 months. Prepare stuffing through Step 6 and refrigerate for up to 1 day; let stand at room temperature for 30 minutes before baking.
Serving size: ¾ cup
- Per serving: 178 calories; 10 g fat(5 g sat); 3 g fiber; 18 g carbohydrates; 5 g protein; 35 mcg folate; 31 mg cholesterol; 4 g sugars; 2 g added sugars; 425 IU vitamin A; 2 mg vitamin C; 55 mg calcium; 2 mg iron; 333 mg sodium; 391 mg potassium
- Carbohydrate Servings: 1