I was at a potluck recently where my friend Marci served a Mexican dish that was so good people were raving (and taking second helpings). Everyone was surprised to learn that she’d made it with tofu noodles and almond milk cheese because it tasted like the real thing.

Here’s the recipe, based on a Hungry Girl dish that Marci modified to make it even more delicious.

Ingredients

1/2 onion diced

1—2 cloves garlic

Salt and pepper

Chipotle powder

1 lb ground turkey

2 medium tomatoes (such as heirloom)

1 package taco seasoning

2-3 packages fettuccine style Shiritaki tofu (or Ezekial whole grain noodles)

1/4 to 1/2 cup shredded cheese (regular, soy or almond milk cheese)

Olive oil

Instructions

1. Heat skillet with oil.
2. Saute onions and garlic.
3. Add turkey and seasonings to taste, brown.
4. Add diced tomatoes, cook for 2—3 minutes.
5. Add taco seasoning, cook until all the liquid is gone.
6. Drain noodles and rinse well, pat dry.  Place in microwave for one minute.
7. Drain excess liquid, pat dry and cut into 3 inch pieces.
8. Mix noodles into the meat mixture, transfer to baking dish and sprinkle with cheese.
9. Bake at 375 of 25—30 minutes.

Notes

• The Shirataki noodles contain yam flour. If you are avoiding flour, you may want to use the Ezekial noodles or cooked brown rice instead.
• If you are avoiding sugar, make sure to read the labels of the taco seasoning; many pre-made seasonings contain sugar (or some derivative).

Try this recipe and if you have any modifications, please share in the Comments section or send an email to Shannon@positiveportions.com.

Taking care of myself enhanced my vacation with my husband, Mark.

Recently my husband, Mark, and I vacationed on the Hawaiian Island of Oahu to  celebrate our five-year wedding anniversary, a second honeymoon if you will.

I’m a big fan of vacations: not only are they fun but they’re also good for our health. Vacations allow us to unwind, reset, and reduce our accumulated stress levels. A 20-year Framingham Heart Study found a correlation between annual vacations and the reduced likelihood of heart disease or heart attack in women. Another study showed that travelers had increased work performances and improved deep sleep rates after a vacation.

However, we can undo those vacation health benefits by over-indulging in unhealthy food and not exercising. No one is guiltier of this than me. Years ago I took a three-day cruise and ate my way through the Pacific Ocean, hitting the buffet tables (literally) around the clock and eating unlimited quantities of dessert. Not only did I gain a significant amount of weight, but I also left the boat tired, full of self-hatred and vowing to get back on my “diet” (which of course I never did).

Now my vacations are too precious to me to waste one minute feeling bad, either physically or emotionally. I wanted to share with you some things I did on my recent Hawaiian vacation that enhanced my enjoyment and my health:

Hiking provided both exercise and opportunities to experience the island.

• Even though I was on vacation, I still wrote down my food every day. Only because I couldn’t plan what I was going to eat in advance, I wrote it down at the end of the day so I could make sure my meals were balanced.

• Because I have severe blood sugar drops, I eat six times a day. Before I left, I packed pre-measured snacks that allowed me to save money on the island and gave me grab-and-go convenience:

o      Low-sugar protein bars

o      1 oz. boxes of raisins

o      1 oz. dried fruit that I put in Baggies

• I packed my vitamins and minerals and took them every day to make sure I stayed healthy (which helped boost my immunity against sickness).

• Instead of sodas, I bought a twelve-pack of La Croix berry-flavored mineral water and drank that instead.

• Every morning I walked by the beach while listening to either to the natural sounds of  the ocean or to a motivational or spiritual speaker, which served as both exercise and meditation.

• At restaurants, I ordered double vegetables instead of the starch (like rice or potatoes) and asked for my salad dressing on the side.

• We invested in two one-day passes at the local 24-Hour Fitness so we could continue with our strength-building routines.

• Being in Hawaii, I took advantage of the delicious fresh seafood, ordering Hawaiian ono (wahoo fish), salmon and shrimp, and making sure that I avoided sauces, since most contain sugar.

• I brought my journal to the beach and wrote freestyle to “catch up with myself” and see what I was feeling, get in touch with the changes I wanted to make in my life, and define new goals.

• One of the best parts was being able to sleep in. That in itself was worth the trip. After a few days of more than eight hours worth of sleep, I felt like a whole new person.

These actions helped me enjoy our vacation even more, and I came home feeling refreshed and rejuvenated. And I even dropped a few pounds, which was a pleasant surprise (and a lot different than my vacations in the past).

If you have vacation tips, please either leave them in the Comments section or email them to Shannon@positiveportions.com

Mahalo!

Who doesn’t want to save money while shedding pounds? Here are six tips from financial expert MP Dunleavey that help you save both calories and cash:

Freeze fresh fruit and save money.

1. I love that super creamy imported yogurt—but not at $7 per container. Buy plain yogurt and strain it yourself. Cost: $2.99.

2. Why buy overpriced microwave popcorn when you can throw some kernels in a paper bag and zap it. Cost: pennies.

3. Peel & freeze a bunch of bananas. When you’re craving soft serve, whirl one up in the blender and top with a spoonful of chocolate chips (Note from SH: if you’re avoiding sugar, try topping with raisins or flax seeds). Cost: 25¢.

4. Spare yourself the expense (and fat) of certain fast-food breakfasts by scrambling an egg in a mug, nuking it, and slipping it into a pita. Cost: 50¢, maybe.

5. Make insta-soup from wilted veggies and a Parmesan rind. Throw in the carcass of a picked-over roasted chicken and Grandma will applaud. Cost:  buck.

6. Why buy pricey pre-frozen fruit? Just wash, bag, and freeze your own for smoothies, yogurts, muffins, and breads. Cost: priceless!

If you have suggestions for cost-saving ideas, please list them in the Comments section or sending them to Shannon@positiveportions.com

After I posted the Cookies and Cream and Marshmallow Rice Crispy Treats recipes, which both involve Greek yogurt, I received the below suggestion from my friend Marci that makes a perfect breakfast on the go.

I get any flavor of Greek yogurt and add 1/4 cup of granola and a few tablespoons of raisins. Mix and enjoy.

Here’s another recipe to try:

Bananas provide natural sweetness and nutrition.

Greek Yogurt Smoothie

• Modifying the measurements to meet your food plan or needs. For example, use 1/2 cup Greek yogurt and 1/2 cup milk.
• Mixing up the fruit. For example, add one-half cup frozen berries and one-half frozen banana.
• Changing the flavor of the Greek yogurt (but check labels – often the flavored varieties are loaded with sugar)
• Adding flax or Chia seeds for additional fiber and nutritional benefits

When I posted the “Marshmallow” Rice Crispy Treats recipe, I received this recipe from from Ann in Greenwood, South Carolina that was just too good not to share. Thanks, Ann!

Peaches are high in vitamins A, B-carotene and C.

“What I miss the most is a big bowl of ice cream and cookies. Here’s what I do when I need a treat:

I blend up some canned or fresh peaches and some plain Greek yogurt and sometimes add artificial sweetener like Splenda until smooth and creamy. I then freeze it in small containers.

When I get a craving, I pull one out and put it in the microwave for 15 seconds, plop it in a bowl, cut it up into pieces, add a spoonful or two of more plain yogurt and top it with toasted wheat germ.

I have also tried this with my morning smoothie of tofu, vanilla soy milk sweetened with Splenda, strawberries and 100% fruit juice.”

If you have a recipe you’d like to share, please put it in the Comments like Ann did or send it to Shannon@positiveportions.com.

Taking care of your dollars is part of taking care of you.

Financial health is an important part of overall health and I’m always looking for ways to spend my money more efficiently. I wanted to pass on this blog from Daily Worth because it provides sound guidelines on when it pays to spend top dollar and when it doesn’t.

Sometimes it makes sense to splurge on a pricier item—sometimes it’s smarter to skimp. But when?

Before you buy another thing for your home, use these guidelines to determine where it makes sense to spend, and where you’ll be just as satisfied if you skimp.

• Spend more if… you’ll use it for years. It pays to spend on items you’ll have for a long time: couch, stepstool, or vacuum cleaner. Over the lifetime of the object, the additional cost is negligible.

•  Skimp if… it will be out-of-date soon. A new tech gadget will be cheaper in a year; skimp on pillows and curtains, if you change décor often.

• Spend more if… quality matters. A dull knife is makes cooking a chore. The flimsy drawers on a shoddy file cabinet or dresser will annoy you every time you open them. Pay more for ease-of-use.

• Skimp if… you’re not really sure how much you’ll use it. If you’re not a budding chef, opt for the $40 mixer, not the $400 professional model—until you’ve whipped up several soufflés.

If you have spending guidelines that help you, please either share them in the Comments section or send an email to Shannon@positiveportions.com

Loaded with calcium, Greek yogurt provides up to 20 grams of protein.

Who doesn’t love Rice Krispies® treats—those little squares of crispy rice cereal covered in gooey marshmallows?

A few years ago, I found a way to make this favorite-but-unhealthy treat that doesn’t involve marshmallows, sugar, butter or even baking. In fact, my version is exceptionally good for you, combining the calcium and protein power of Greek yogurt with high fiber rice cakes.

Ingredients

• ½ cup Greek yogurt
• 2 rice cakes
• Alcohol-free vanilla
• Sweetener such as Stevia

Instructions

• Crumble the rice cakes into little bits. The easy way is to put the rice cakes in a sealable storage bag, set the bag on the counter, and crush the rice cakes using your fist like a hammer.
• Spoon the Greek yogurt into a bowl and mix in the vanilla and sweetener.
• Pour the crushed rice cakes into the yogurt and stir until the rice cakes are completely coated.
• Eat and enjoy!

This is one of my favorite breakfast recipes because it’s fast and easy and gives me enough protein to level off my blood sugar throughout the morning. I will usually make it the night before and leave it in the refrigerator overnight as I like it on the less crunchy side.

If you have a healthy take on an old favorite, please share it with us by leaving it in the Comments section or sending an email to Shannon@positiveportions.com

I’ve noticed is that people with obsessive personalities (like me) will often put down one compulsion only to promptly pick up another.

Take spending, for example. How many of us put down the cookies just to pick up the credit cards? I know I’m guilty and I’m especially vulnerable in discount stores, where I’ll gleefully pile $1 items into my shopping cart and end up spending way more than I intended.

So I knew when I came across the below article, I had to pass it on. It’s funny, insightful and explains why those “slightly irregular” $1 Hanes underpants might not be such a bargain after all.

Those $1 purchases at the dollar stores can add up.

How Dollar Stores Drain You Dry

By Donna Freedman

Sometimes I go to the dollar store. After all, sometimes you need a mop bucket. But suddenly things start jumping into my cart. Books, an apple corer, a bag of gingersnaps.

Yes, there are some deals. I’ve even bought underwear: Hanes “slightly irregular,” three briefs for a buck.

But overall? The dollar store is a budget destroyer because things are so cheap it’s easy to overbuy. You go in for baby shower balloons and come out with 13 other items. Why not? They’re only a dollar.

Why not? Because:

• A dollar here and a dollar there become a lot of dollars, fast. (Track your spending for a month and see how much you spend on gum and Diet Snapple.)
• Do you need more clutter?
• Do you need more calories? (Curse you, one-buck Maui onion chips!)

Recently I read about a woman who hits the dollar store when she can no longer control her urge to buy. For $30 or so she can shop till she drops.

Sorry: Frugal compulsive buying is still compulsive buying. That picture frame or frying pan may be deeply discounted, but unnecessary shopping is never a bargain. You’re still spending money you don’t need to spend in order to buy things you don’t need to buy.

So you’ve got half a cart full for only $19? Good for you. Go put it back.

Well, you can keep the underpants.

I came across these happiness quotes from the March 201o issue of O, The Oprah Magazine and they were too wonderful not to share. Enjoy!

1. “Happiness depends upon ourselves.” —Aristotle

2. “Happiness is when what you think, what you say, and what you do are in harmony.” —Mahatma Gandhi

3. “The moments of happiness we enjoy surprise us. It’s not that we seize them; they seize us.” —Ashley Montagu

4. “Even if happiness forgets you a little bit, never completely forget about it.” —Jaques Prevert

5. “One of the secrets of a happy life is continuous small treats.” —Iris Murdoch

6. “It is only possible to live happily ever after on a daily basis.” —Margaret Bonanno

7. The pleasure which we most rarely experience gives us greatest delight.” —Epictetus

8. “Remember this, that very little is needed to make a happy life.” — Marcus Aureliu”

9. “I wake up every morning with a great desire to live joyfully.” — Anna Howard Shaw

10. “The only joy in the world is to begin.” —Cesare Pavese

We all know that walking is one of the safest, most effective and easiest forms of exercise. Personally, walking was one of the most significant contributors to my 100-pound weight loss.

When I first decided to start taking care of myself, I knew I’d need to exercise. But, at 230 pounds, there wasn’t much I could do that didn’t cause me pain. But I knew I could walk, so that’s what I did.

Every night, I’d put on my tennis shoes, hook my Walkman to the elastic band of my size 22 shorts, turn it up to full volume – I was in a Smashing Pumpkins phase at the time – and head out to conquer the sidewalks that surrounded my apartment building. Twenty minutes later, I’d be back in my apartment, covered in sweat and huffing and puffing.

My return to health wasn’t pretty.

But I kept at it and soon my twenty-minute walks became forty-minute walks, then sixty and seventy. After awhile, walking became too easy so I added ankle weights to increase the challenge. Then I progressed to exercise videos, running and eventually joined a gym.

Fast-forward several years and I’m now 100 pounds lighter and enjoy all kinds of exercise. But there’s nothing like a good walk to clear the mind as well as keep the body healthy. I recently came across important walking information from Hermosa Beach clinic AIM Sports Medicine and I wanted to pass it on for your good health…

Walking is a great form of exercise.  It is lower impact than running and other forms of cardio, however it does come with repetitive stresses, and joint forces approximately 5-times your body weight.  

In order to avoid unnecessary repetitive stress to your hips, knees and ankles. mix up your walking gait.  Incorporate walking sideways or backwards, try an exaggerated trunk rotation (add an arm reach), or karaoke, etc.  

These techniques will help off-load the repetitive joint stress by moving the load to different parts of the joint.      

If walking has helped you reach your goals, please share in the Comments section or email to Shannon@positiveportions.com