Thursday, December 15, 2011

Groceries- my saving graces as I like to call them

Here are my saving graces. 
The foods I never feel bad about eating


  • Apple gate farm uncured turkey hotdog- 40 calories each
  • Eggs for egg whites- 17 calories each
  • Shirataki Noodles - 20 calories a serving
  • Cambells soup at hand chicken and stars- 70 calories
  • Garden Lites Zuchinni suffle - 150 calories
  • Sugar Free Jam- 10 calories per tbsp
  • 100% whole wheat lite bread- 40 calories a slice
  • Best Life Buttery Spay- 0 calories for 5 sprays
  • Cool Whip Free- 15 calories for 2 tbsp
  • Frozen Strawberry- 50 calories for 1 cup
  • Low fat/moisture string cheese- 50 calories for 1
  • Low fat american cheese- 30 calories for 1 slice
  • Chicken broth- 15 calories a cup
  • Vegetable broth- 5 calories a cup
  • American blend salad- 15 calories 1.5 cups
  • Wishbone spray balsamic vingerette- 10 calories for 10 sprays
  • Diet Swiss Miss - 25 calories for one serving
  • Sugar Free Fudge pops- 40 calories for one pop
  • Canned Pumpkin- 40 calories for 1/2 cup
  • Fage Total 0% Greek Yogurt- 33 calories 1/3 cup
  • Soups (tons of brands of canned or cartoned soup in various flavors)- 25-80 calories per serving
  • Prunes- 25 calories per one
  • Boca Burger Vegan- 100 calories per burger
  • Rice Cakes- 40 calories per cake
  • Salsa (medium)- 30 calories 1/3 cup


Produce

  • Apples- 80 calories
  • Clementines- 35 calories
  • Baby Carrots- one cup 35 calories
  • Bell peppers (any color)- 50 calories
  • Mini cucumbers- 10 calories
  • Zuchinni- one cup 20 calories
  • Cantaloupe- one cup is 60 calories
  • Lettuce salad blends- 15-25 calories a cup
  • Cellery -10 calories a cup
  • Cherry Tomatoes- 30 calories 1/2 a cup
  • Strawberries- 50 calories a cup
  • Raspberries- 65 calories a cup
  • Grapes- 3 calories each
  • Cherries- 4 calories each
  • Yellow Squash- 35 calories a cup





((All the calories are estimated on the brands/sizes that I use))
As always will update this list as time goes on!


Low Calorie Meals in Chain Restaurants

        While I was fully submersed in my disordered eating, I would not eat at restaurants. It was simply just to terrifying so I completely avoided it. Not eating out with friends and family took a big tole on my relationships. It isolated me making the whole issue ten times worse.One day I decided I could do it. I'd plan ahead so I would not have to worry so that when I got to the resturant I could just enjoy! And that is exactly wha happened. I did enjoy it! Surpringly there were a ton of ways to eat "safe" while I was out.


Here is a few of my favorite meals usually between 150-350 calories that I like to eat out. I include the origincal calories and for some of the options I show how I cut the calories back then include my calorie total.  I hope this helps anyone else who has food fears like me.


Cheesecake Factory


A restaurant known and lived for it's huge portions. Up until recently it was impossible to find a meal under 500 calories there. With their new skinnylicious menu that task has become much easier.


When I go I order the skinnylicious spicy chicken salad. It is 440 calories. Which I consider to be high for a meal so I get the rice and beans on the side and that easily cuts the calories down to 240 calories. I estimate the cup of rice at 100 and the beans at 100 calories. I also never can finish the large portion of chicken. I take around 20-40 calories off for that amount.


So the total amount of calories is 200 calories. Yummy and filling.


Bertuccis


I like to get soup and salad here. They have two low calorie soups and a great low calorie dressing.


Soup choices:


Sausage soup: 120 calories for a cup. This soup has a lot of protein and is very filling. *option to cut out more calories ask for no cheese in the soup. 100 calories


Tuscan Minestrone soup: 100 calories a cup. Very hearty and filling as well. 85 calories


The salads I always order with the lite-burgundy dressing which is 20 calories per 1 fluid ounce. I ask for it on the side and use only 1/2 cutting it down to 10 calories


I usually order the Insalata salad which is 150 calories or the Vivaldi which is 110 calories. *To cut a few calories out you can eliminate the olives from the salads.


For a minimum total of 230 or a maximum of 290 it is hard to go wrong with these selections.


Paneras


The "pick two"s have always been my favorite however keeping the calories low was always a challenge until I found my perfect pairing.


1/2 classic salad 80 calories
1/2 chicken noodle soup 80 calories
No bread, chips or apple for me.


A fabulously low 160 calorie total.



Outback

The Outback can be a tricky place to eat when on a diet, but with a plan in hand this restaurant is completely doable.

When I go to The Outback I get

The Outback special 6 oz steak with no butter for 230 calories and I get grilled asparagus for 55 calories and the fresh steamed French Green beans for another 55 calories.

The total for this is 340 calories if you eat every last bite. I myself can never finish a whole steak and typically eat about 2/3 of the steak, which I count as 154 calories. Which brings my total down to 263 calories.

Ihop

Eating at Ihop has become loads easier with their Simple and Fit menu. There are a few options to choose from here as well. Who doesn’t love Ihop?

Simple and Fit- Two Egg Breakfast it comes with scrambled egg substitute however I always opt for egg whites. I do not like egg substitute. Since egg substitue is mostly egg whites, I just don’t see there being much of a calorie difference so I don’t account for it. Two strips of turkey bacon, whole wheat toast and fresh fruit. A complete meal for 350 calories.


The Simple and Fit’s “Two X Two X Two” is 400 calories 

It is egg substitue (again I prefer the egg whites) two strips of turkey bacon and two buttermilk pancakes.

To break down the meal in its calorie content is the best way to strategically plan what to eat when ordering this feats.

The buttermilk pancakes are 110 calories each. Together equaling 220 calories.
The two strips of turkey bacon are 50 calories
Leaving the eggs to be 130 calories.

That’s a whole lot of food and for me too many calories for one meal. Especially because I like to add butter, or syrup to my pancakes. 

So here is my Ihop 2x2x2 plan:

I eat ½ the eggs- 65 calories
½ of one pancake - 55 calories I usually add butter or syrup (so I add another 25 calories)
both strips of turkey bacon (50 calories)

giving me a total of 195 calories including the butter or syrup. And I get to take the left over pancakes and eggs home and make another yummy meal out of them! For me that’s a win-win.

I also like to make my own combination of things at ihop.

Often I will order:

4 bacon strips 150 calories and egg whites 140 calories = 290 Calories I love bacon so occasionally that’s really all I want!

Their chicken noodle soup is only 170 calories. (I tend to leave some of the noodle behind to save a few calories).

The Simple and Fit Oat meal for 290 (usually only eat ½ = 145 calories)

House salad 90 caloires with the reduced fat Italian dressing 15 calories.

Applebees

In college this is the affordable late night place my friends all go. Often I was left with no choice but to eat here simply because my friends love the two for one drink specials.

If I am going to eat here this is what I order:

Asiago Peppercorn Steak with seasonal veggies- With sides this steak is only 380 calories. I however always ask for it to be prepared with no butter and no cheese. That cuts a good 50 calories out. 25 for the pat of butter and 25 for the tbsp of asagio cheese. Making the meal only 305 calories

Chicken noodle soup (as you may have guessed by now this is a common order for me) – 150 calories for a bowl

Chicken tortilla soup 160 calories a bowl.

Cajun Lime Talapia- 350 calories. This is served on a bed of rice (about one cup) which I opt out saving at least 100 calories. I also ask for no butter on the veggies. Very yummy. This is my favorite choice on their menu for only 250 calories.

If I am going for drinks:

I get Diet coke and rum. This can be order on the two for special. Diet coke and rum average about 60 calories a beverage. Totaling to 120 calories for two drinks.

Ruby Tuesday's

This resturant also hoped on board with the low calorie entrees options. I have not had the pleasure of trying any of their new Fit and Trim menu. The new menu boasts entrées under 700 calories (yikes). However there are much lower calorie menu options available.

In my browse through the nutrition section I found:

White Bean Chicken Chili is 227 calories

Creole Catch is 250 calories

Spaghetti Squash Marinara 257 calories

Berry Good Yogurt Parfait 162 calories

Side orders:

Grilled Zucchini 41 calories
Grilled Green beans 45 calories

Fridays

Another place many friends will suggest when going out to eat is Fridays. Its casual late night atmosphere is attractive for twenty something’s like myself. Finding “safe” food here has always been a challenge for me. Here is my limited list of what I order…

Oval salad- 40 calories. It is a side order and a small portion.

House Salad - 210 calories with out dressing my guestimate w/o cheese- 190 calories (I usually only use vinegar and oil. I measure out 1tsp of vinegar 1-5 calories and 1/3 tsp oil which is around 10 calories). So that brings the salad to 200 calories with dressing. Even their “low fat” balasamic vingertte is 130 calories. I completely avoid all of their dressings.

Tortilla soup- 250 calories- very rarely order this and if I do I ask for no tortilla chips in it which cuts out about 30 caloires. Making this soup 220 calories.

California Pizza Kitchen

I love the California Pizza Kitchen. It is also a place where you can have a little this, a little that and it still be ok. I love to share dishes with whoever I am dining with here. The portions are quite large and sharing easily minimizes that for me. It also allows me to sample a little bit of this, and a little bit of that.

So here is my little this and that at the California Pizza Kitchen:

Soups (all in a cup size)- If I am sharing a salad I usually get a soup.

Artichoke and Broccoli Soup- 101 calories
Dakota Smashed Pea and Barely Soup- 174 calories

Salads – The portions at CPK are huge so half of a salad to share as an appetizer is plenty for two people!

Roasted vegetable salad (half size) 298 calories- shared = 151 calories
Chinese Chicken Salad (half) 331 calories- if shared= 146 calories

Think Crust Pizza- I will share and usually only have a slice if I get soup or salad. But if this is all I order I will eat two slices. Most of the thin crust pizzas average around 1100 calories. When you split that by 8 slices you get 137 calories a slice. Not so bad after all.

Olive Garden

America loves Olive Garden. I do too! However you have to know how to navigate olive gardens menu to get the best of it!

The bowl of salad that comes to the table at Olive Garden averages 350 calories a serving! That’s a whole lot for just salad. A good way to cut the calories in the salad is eliminate the olives, cheese, croutons and dressing. Just with out the dressing the salad reduces its calories to 120. So with out the extras the salad ends up being a harmless 40-50 calories.

Ask for oil and vinegar and measure it out. Tsp of olive oil is 33 calories and 1 tsp of balsamic vinegar is around 6 calories.

Those steps bring the salad down to around 90 calories.

If you are sharing the salad, just ask for all that stuff on the side. So the person you are dining with doesn’t feel obliged to give that stuff up for you.

Ok on to the menu

Musses de Nappoli – 180 calories. It is an appetizer but with salad and soup that’s a big meal to me!

Minestrone Soup- 100 calories
Pasta e Fagioli Soup- 130 calories

Venetian Apricot Chicken- 400 calories – I only eat half. 200 calories.


And I of course will update this as I go! <3 happy eating 

Monday, December 12, 2011

Something, is better than nothing...

I started this site as support for those with disordered eating habits. I do not like to use the term "eating disorder" because that term is over used, misunderstood and stereotyped.


Here, is where I hope those who can not find it in themselves to eat "normally", will find power in these low calorie recipes. The power to eat, the power not to purge and the power to start a healthier relationship with food. These recipes are a start to eating again. Finding love for food again. Even if you can only manage to eat a little bit, remember that something is always better than nothing .


These are my motivators to eat:: not something you typically find on an ANA blog but I'd figure I would include it. 

Fertility. My biggest fear is being infertile. I often think of growing a little one inside of me. This has been one of the biggest motivators to eat for me. If I lost the ability to have a baby, I would never forgive myself. Nor would I feel that I had a purpose here. This is my one and only big dream in life. Knowing that eating helps me obtain this goal, helps a ton! Another big one for me is Hair loss. I love my hair. I take pride in how it looks. I have lost it  due to lack of nutrition (and stress) before and it devastated me. I lost my voice from crying for days (I am sure that didn't help with the hair-loss). My not eating literally caused me to loose a huge piece of myself. I promised myself I would never get back to that place again. Although it is a daily struggle. I try my hardest never to let myself loose myself to my eating habits. Social Life- it is so hard to be happy around others when I am restricting calories. So I end up avoiding all social situations where food could be involved (with my friends and family, those are very rare). Freedom- Even though it is a rare thought, it is nice to think that one day I wont think about what i am eating, and just eat it for the hell of it not because I have to. Inspiration- I have collected my ANA friends through the years. Friends who I can call when I am terrified to go out to dinner. Friends who know the fear, who understand it. It is for these friends that I try to eat to inspire them to eat. When they see my body restoring itself they want to look healthy too. No more pale skin, thin hair or bones. I think of the comments they give on my "healthy" body. How I can wear what I want, I dont have to hide. It is so strange how eating a cupcake in front of one of them will spark us all to eat a cupcake. We want to. We are just scared to. So I try to find it in myself to be inspiration for them. 




I will post more... when they come to me <3 







Saturday, December 10, 2011

Green zucchini and yellow squash stir fry!

Ok so there is no frying here but that's ok. It has the taste of stir fry and that's all that counts!

53 calories for a prepared cup


1/2 cup chopped zucchini (20)
1/2 cup chopped yellow squash (20)
1/2 cup mushrooms (8)
1 shredded baby carrot (5)
2 sprays best life buttery spray (0)
1/4 cup water (0)


Heat water in frying pan, add all ingredient cook on medium heat until. Squash and zucchini soften. Stir often

Low Calorie Recipes (150 or less)

Low Calorie Recipes 
150 calories or less. 
***All calories are estimated and can vary depending on ingredients used in the reciepe***


All my recipes are single serve which is perfect for those of us who are single or the lone wolf on the never ending diet. 
Check out my other low calorie ideas: http://proanablogger.blogspot.com/2013/12/very-low-calorie-snacks-100-or-less.html

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Strawberry Smoothie- 70 calories- 

This smoothie is fiber packed which means its filling and delicious. 

1 cup strawberries 50 calories
1 rounded teaspoon of orange flavor metamucil 20 calories
2 cups water

Blend in blender until smooth. Enjoy. What I like best about this is that most fiber supplements must be taken immediately because they congeal. This blend will prevent that so you can prepare this shake in advanced. 
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Asparagus Soup- 50 Calories 

This recipe is quick easy and decadent in flavor. 

8 Asparagus spears 35 calories
2 cups chicken broth 15 calories
dash of garlic powder
1/2 teaspoon salt

Blend in blender then heat in pot and stir occasionally. I would heat this soup for at least 5 minutes. 
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Mushroom Soup 15 calories

This soup I love love love because it is SO yummy and filling and super low calorie so I usually eat it with a salad.
1 cup sliced mushrooms 15 calories
2 cups water
1/4 tspn chopped chives
1/4 tspn garlic
1-2 tspns salt
pinch of pepper

Bring the water to a boil in a sauce pot then add the rest of the ingredients, cook until the mushrooms soften and shrink.

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Texas Toast 40-60 calories

1 100% whole wheat slice of bread 40 calories
5 sprays of best life buttery spray 0 calories
Sprinkle of salt
Sprinkle of garlic powder
** if wanted a sprinkle of shredded mozzarella cheese 20 calories


Toast bread in toaster, spray on butter spray, sprinkle garlic and salt to tase and if wanted add sprinkled cheese.
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Apple Pie Filling  48 calories


I love apple pie, my favorite part is the filling. With this reciepe I can still enjoy what I love just in ANA moderation. 


1/2 an apple- chopped
1/2 teaspoon sugar
1/4 teaspoon cinnamon
2 tablespoons water


Heat up water in a pan add the rest of the ingredients, stir until apples soften (about 5 minutes) and enjoy. 
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Grilled Cheese - 143 calories for whole and 70 calories for half


I like to eat 1/2 of this sandwich with a cup of tomato soup. YUM YUM on a cold winter day. Its an old favorite that is now ANA friendly.


2 slices of whole wheat bread (80 for 2 or 40 for 1, if making half use only one and cut in half)
2 slices of nonfat american cheese (60 for 2 and 30 for 1, use only one slice and cut in half)
Best life buttery spray 0 calories for 5 sprays, and I estimate 2-3 calories for 10-15 sprays
Sprinkle of salt

Arrange sandwich, spray butter spray on the outside of sandwich bread and place in a frying pan. Brown each side of the sandwich and heat enough for cheese to melt.
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Egg Whites QUICK - 32 calories

I love egg whites but I hate breaking out the pan and making them. So this is my quick way to cook them. The protein is nice and filling.

2 egg whites - 32 calories
glass cup or ceramic mug

Scramble the egg whites in the cup and microwave for 30 seconds, stir microwave for another 30 seconds stir, then microwave for 15 seconds. (The eggs will turn out rubbery if not stirred enough)


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Mini Cherry Chocolate Cup Cakes - 30 calories for mini/full sized 60

Who doesn't love cupcakes? I love making the minis and freezing them so I can have a quick tiny low calorie snack any time I'd like. I love the cherry infused flavor the cherry coke creates however if you are not a cherry fan you can use diet coke instead.

5 cups of diet cherry coke 0 calories
1 box of chocolate cake mix 1440 calories

Preheat oven to 350 degrees
Line mini cupcake tin or regular cupcake tin with baking liners
Mix diet coke and diet cherry coke until well blended
Pour 2 tsp's of batter for each mini or 4 tsp's of batter for regular sized cupcakes

Bake in oven until the tops of the cupcakes begin to dull and are firm in the center.

24 regular sized cupcakes = 60 calories each
48 mini cupcakes = 30 calories
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Chocolate Ganache Frosting 
13 calories regular size cupcake /// 7 calories for minis


I have used this on the cherry chocolate cupcakes before. It definitely jazzes them up for a slight increase in calories it is well worth it! 


2 Tbsp of milk chocolate chips 80 calories
1.5 teaspoons water 0 calories


Combine chips and water in a microwave safe cup (small cup preferable). Microwave for 15 seconds and stir until all chips are melted. (If needed microwave longer)


Use as a thin layer of frosting


Enough for 6 cupcakes= 13 calories per cupcake
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Waldorf Salad 83 calories


I love the classic Wardolf salad however many restaurants version of this salad is well over 500 calories. This is my ANA friendly version of the salad I so fondly love.

10 sprays of Balsamic vinaigrette salad dressing spray (I use wishbone's) 10 calories
2 cups of field greens 25 calories
1 tsp slivered almonds 17 calories
2 tsp's chopped crasins 16 calories
1 tbsp goat cheese 20 calories


I have a special order for assembling this simple salad. I like to add the dry ingredients (greens, almonds and crasins) then the dressing and then sprinkle the cheese on top. 
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Pumpkin Mousse  35 calories

I love pumpkin everything. This is a yummy not so naughty dessert. Pumpkin is packed with fiber, potassium, magnesium and calcium! For a low calorie high nutrition ingredient, pumpkin is the way to go!

1/2 cup pumpkin 20 calories
2 tbsp cool whip free 15 calories
1/4 tsp cinnamon

Stir all together (heat in microwave for 15-30 seconds if desired) and enjoy!

ANOTHER VERSION OF THIS FOR THE SAME CALORIES--

I sometimes use this, especially when I get into a "health craze" as I call it and stop using artifical ingredients. So this is for all of you who do not like to use cool whip!

1/2 cup pumpkin 20 calories
1 tsp sugar 15 calories
1/2 tsp cinnamon

Stir all together, heat and eat!
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Lemon Chicken 129.5 calories

This recipe is high in flavor and low in calories. I love making this chicken for dinner to eat with a salad or some veggies!

1 thin sliced skinless chicken breast (perdue's is only 80 calories)
1 lemon (juice of 1 lemon is 17 calories, this recipe calls for 1/2 the juice which is 8.5) 
1 tsp olive oil  40 calories
1 spring rosemary this is just for flavor and is not consumed, so calories dont count :-)
1 cup water
1/2 tsp garlic powder

Preheat oven at 350 degrees
Place chicken in glass bakeware. Squeeze 1/2 the juice of the lemon on top then add the water, oil, rosemary and garlic powder. Cook until chicken is opaque and no longer pink in the center  (about 20-30 minutes).
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Chicken Noodle Soup 

61 calories

I love chicken noodle soup. Its great for when its cold out or if you are feeling under the weather anytime of year. Its a great comfort food.

8 pieces of spaghetti broken in 1/2 24 calories
2 cups of chicken broth 15 calories
1/4 cup carrots 7 calories
2 tbsp cooke chicken breast chopped 10 calories

Bring the broth to a boil, add chicken, carrots spaghetti and cook until the spaghetti is done and the carrots have softened. (About 15 minutes) Add salt to taste
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Coffee Ice-cream 65 calories

This is a quick fix for my sweet tooth. It is satisfyingly sweet but not too sweet! Its a great one for coffee lovers.

1/2 cup cool whip free 60 calories
1/4 tsp pf french vanilla cafe mix (I use maxwells coffee house 5 calories) 

Mix together and freeze. 1-2 hours for a soft serve texture and 4-6 for a fully frozen treat.
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