Tuna Pot Pie

Tuna Pot Pie

Tuna Pot Pie

I made tuna pot pie for lunch today – something I used to eat at my Grandma Beam’s table. This is a comfort food, but provides a balanced meal that the whole family can enjoy on a cold winter day. I hope you enjoy it as much as I do. Hopefully you will also build many pleasant family memories that will come to mind as you savor it.

INGREDIENTS:

  • 1/2 cup raw carrots
  • 1 cup raw potatoes
  • 3 tbsp chopped onion
  • 1 cup water
  • 1 cup green peas
  • 2 Tbsp butter
  • 1 can tuna (184 g or 7 oz)
  • 1 cup plus 2 Tbsp flour
  • 1 1/2 cups milk
  • 1/2 tsp salt
  • 1 tsp pepper
  • 1/3 cup lard
  • 1/4 cup water

PREPARATION:

Heat oven to 350 degrees Fahrenheit.

Peel and dice the first three ingredients. Place in a saucepan and add the 1 cup of water and cook over medium heat. Simmer for 15 minutes. Add the peas and simmer for an additional 5 minutes. NOTE: You can also use 2 cups of your favourite combination of frozen vegetables.

Melt the 2 tablespoons of butter in a small saucepan. Add the oil or water from the can of tuna. Stir in 2 tablespoons of flour. Add 2 cups of liquid (the water off the vegetables and enough milk to make the 2 cups) and salt and pepper. Cook until thickened. Add the vegetables and the tuna. Turn the mixture into a 6 x 10 x 2 inch baking dish.

Place 1 cup flour, 1/2 tsp salt and 1/3 cup lard into a mixing bowl. Use a pastry blender to cut lard into the flour. Add enough water (about 1/4 cup) to form a soft dough. Roll dough into the shape of the baking dish. Place pastry over the tuna mixture.

Bake 25-30 minutes or until pastry is flaky and browned. Remove from oven and serve.

 

 

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Pitfalls on the trail to healthy living & Five Minute Friday

Pitfalls

As some of you know, I’ve been working on changing some of my habits. I’m thankful for the success I’ve had – becoming more active and losing some weight. However, I still have a ways to go. I was doing very well until summer hit. I lost 25 pounds and was exercising regularly. Then I reverted back to some of my bad habits and gained 15 pounds back. Now I’m almost back to my pre-summer weight.

As I thought about why I struggled over the summer, I came up with eight pitfalls that tend to trip me up:

Stress

If I’m not careful, my healthy living plan disappears when I experience stress. We all live with stress, but there are times when life throws it’s worst at us. If we don’t choose otherwise, we can get tripped up.

Possible Solution: Watch for signs of stress and acknowledge it. Humor is a great stress reliever. Put together movies, jokes, etc. that make you laugh and have them ready when you need them.

Pre-packaged Food

We live in a frenetic world. It’s easy to rely on frozen pizza or mac and cheese instead of spending the time to cook healthy meals. I’m not saying we should never eat these foods, but they should be the exception. Recently I was reminded that sometimes we need to retrain our taste buds. We crave what we eat.

Possible Solution: Make sure you keep your kitchen stocked with the ingredients you need to cook homemade meals. If you need some inspiration, try out a new recipe. (I’ve started collecting new recipes using Pinterest.) Retrain your taste buds to enjoy food that is good for you.

Not enough Sleep

This is a contentious issue for some people. I don’t think there is a magic number for this, but if you are waking up tired on a regular basis you’re probably not getting enough sleep. I find that when I’m tired, I tend to eat more. Not a good plan!

Possible Solution: Look at your schedule and see if there are things you need to intentionally cut out. Be more conscious of when you are tired. Every once in a while allow yourself to go to bed early.

Emotional Eating

This is a big stumbling block for me, and I wasn’t even aware of it until lately. When I’m stressed, or lonely, or sad or … I can easily fall into the trap of eating to try to make myself feel better. The problem is that food can’t satisfy us emotionally.

Possible Solution: I’ve found it helps to wait for ten minutes or so when I want to snack. This gives me time to evaluate whether I’m actually hungry or if I’m struggling emotionally. I’ve also found time with friends, doing something I enjoy, and spending time reading my Bible help me deal with the real issues.

Lack of Vegetables

Have you ever stopped to think about how many servings of vegetables you eat? (Check out this visual of the recommended amount of fruits and vegetables we should be eating each day.) Vegetables have many benefits including providing vitamins and minerals, adding fiber, and satisfying us without adding a lot of calories.

Possible Solution: For me, the first step was becoming aware of how few vegetables I was eating. Then I had to make sure my grocery list included a variety of vegetables. Now I’m trying to teach myself to reach for vegetables when I want a snack.

Grabbing what’s Quick

This is something most of us do – grab something that’s quick. We live busy lives. Sometimes we don’t have time to make a meal, so we grab something on the run. Usually what we grab is not the best choice because it’s usually something sweet, or salty, or loaded with calories.

Possible Solution: Have healthy food on hand, like vegetables and fruit or things you need to make yourself a wrap. If you need to eat out, do your homework ahead of time and pick some healthy options. Most restaurants and fast food places have nutrition guides available.

Lack of Accountability

If I don’t make a conscious effort to pay attention to what I eat, it’s easy for me to get tripped up and fall back into my bad habits (like eating desserts regularly). Accountability helps us pay attention to what we’re doing, provides support, and gets us through the rough times we’ll all have.

Possible Solution: Find an accountability partner who will check in with you regularly. If you find that difficult, try tracking your eating and exercise in a journal or with an app. (My Fitness Pal is available on the web or as an App on iTunes)

Inactivity

I don’t know about you, but I find that I spend a lot of time at my desk. Unless I consciously make myself move, I sit. Our bodies are made to move. Exercise improves our memory, posture, and confidence. It also helps relieve stress, sleep better, and have more energy. (Check out Top Ten Reasons to Exercise Regularly.)

Possible Solution: I tend to find excuses not to exercise, so I had to find something I could do regularly at home. A treadmill and some DVDs help get me moving. Listening to inspiring music or podcasts while I exercise helps too.

What about you? What pitfalls have you encountered and how do you avoid them?

Dear

Dear Reader,

Thank you for taking the time to stop by my blog and read. I hope you found encouragement, humor, and some helpful information.

I don’t take you for granted. We live in a frenetic world. You could choose to use your time for many things other than visiting my website.

Thank you for taking time to leave a comment. This lets me know if content is helpful and engaging.

I hope that this Advent and Christmas season you will take time to reflect and spend time with those who are dear to you. Take time to thank God for the many blessings in your life.

I also invite you to read and share what I’ve written – both on my blog and in e-book or printed form (Note: Helping Hands Press is offering 30% off until December 18th. Enter code: THANKYOU):

  • Cecile’s Christmas Miracle
  • Shadows and Sunshine
  • Life Lessons
  • Uplifting Devotionals for Parents

If you have suggestions for blog topics, let me know.

Thanks for being you!

Five Minute Friday provides an opportunity to write about a one word prompt for five minutes and then link in to Kate’s blog. Come join the fun 🙂


The road to change: Excuses or Honesty?

I know I shouldn't eat this cake, butI stepped on the scale today for my weekly weigh-in and discovered the numbers are getting bigger instead of smaller. The increase is only a few pounds; I’m not discouraged, just motivated to get back on track and make better choices. In the last week, I’ve used a lot of excuses to make choices I shouldn’t have made: I’m tired, I’m stressed-out, I’ve been good and deserve a reward, It’s only a small Frosty. You get the idea. As a result, I’ve eaten too many calories, and often the wrong kind of calories. Now I’ve earned the natural consequences – gaining weight.

I’ve been working with one of my sons on making a change in his life. He’s a real master at excuses. There’s always a reason he couldn’t do what he should have, and it’s never his fault. I keep telling him that change won’t happen if he continues to use excuses. Hmmm. I guess it’s time for me to take my own advice 🙂

I’m still discovering what works for me, but here are the changes I’m enforcing this week:

  • Stay within my calorie limit for the day. If I go over, it shouldn’t be because of junk food
  • Focus on eating healthy foods that are packed with nutrition. If I have a choice between a piece of chocolate and a handful of nuts, the nuts should be an obvious choice.
  • No more snacking after supper. I find it too easy to keep eating once I start. Maybe someday I’ll get to the place I can handle one healthy snack after supper, but until I can, I really don’t need a snack after supper.
  • Make sure I drink enough water. Especially now that it’s getting warmer outside, I need to make sure I stay hydrated.

What about you? Are you being honest with yourself or making excuses?


Fitness journey check-in, recipe, and tips

Salad with no dressing 290 calories

Some of you have asked how my fitness and healthy living journey is going. I’m encouraged by the progress I’m making. (If you’re not interested, you can skip down to the recipe.)

  • I’m seeing my endurance increase. It’s no longer a challenge to walk at 3 miles an hour. Most days I’m walking at a speed of 3.5 mph with sprints up to 4.5 mph. The incline on my treadmill is usually between 6% to 10%.
  • I’ve lost 24 pounds. My goal is to lose a pound a week, for a total of 52 pounds this year. This is week 18 of my journey, so I’m ahead of my target.
  • I’m losing inches. My clothes are getting loose. Soon I’ll be able to go shopping for a different size 🙂
  • I’m eating healthier. Yesterday I made a salad for my lunch and shared the picture on Facebook. People were asking for the recipe, so here it is:

290 Calorie Salad

1 cup Romaine lettuce, cut or shredded

1 medium tomato, diced

1/2 large yellow bell pepper, sliced

1 hard-boiled egg, sliced

48g (3 slices) Maple Leaf Deli Express Ham, sliced

41 g (3 slices) Maple Leaf Deli Express Chicken, sliced

2 Tbsp (10 g) Kraft Grated Cheddar Cheese

I enjoyed my salad without any dressing because of all the flavours of the vegetables, egg, and meat.

Caloric and nutrition information provided by MyFitnessPal

The MyFitnessPal app (pictured above) has been extremely helpful in making me aware of serving sizes and helping me track my eating and exercising. There are some days I still have to choose to drink water or eat an apple to help myself feel full, but most of the time I feel very satisfied and have ample energy.

One surprise discovery I’ve made is that I need to allow myself a “cheat day” every week. I lost 10 pounds quite quickly and then for weeks nothing changed even though I was exercising consistently and eating well. One week I had a day where I was out for a special event and I knew I ate way more than I usually did. The next week when I checked my weight, I had lost several pounds. One post I read said that we should eat up to 1,000 extra calories on our cheat day, because it “resets” our body. If we always cut back on calories, our body tends to go into “starvation mode” and we don’t lose any weight. By having a cheat day once a week and then going right back to exercising and reducing the number of calories, our body is assured everything is okay and the pounds come off.

Do you have any recipes or tips to share? I look forward to hearing from you.