Jennifer DiDonato: Hi, welcome to MadeFit TV. I am your host Jennifer DiDonato and this is episode number 51. MadeFit TV is everyone’s source for health and fitness information and entertainment and of course fit bodies aren’t just don’t just happen they are made of course.
So, we are in the kitchen again because we are talking about nutrition, I always tell everyone nutrition is 75% of the results you are going to see through health and fitness program. We did a recipe last time, we are back in the kitchen because as those who don’t know we do a live video stream of all these episodes. These episodes are live at 12o’ clock PM Eastern Standard Time on MadeFit TV.com and you can watch live and I like to interact and chat with the crowd after the show and this is the show that you see when we air on Wednesday mornings on all of the video hosting websites on MadeFit TV.com.
So, our audience, you guys out there gave us some feedback and you said you know we want to know what is in Jenn’s fridge, what is in her cover, what’s in her pantry we want to know, what you eat because I am always preaching you guys so you don’t right turn and you guys can see what’s going on inside my kitchen. So, let’s get started. We have the pantry first, so magical, so magical okay. So, I know that’s it not, it’s not crazy organized right now but you know what can I do, I just kind of throw things in there.
While the first thing, you guys want to understand is that you got to eat breakfast, you must eat breakfast. So, the thing that you want to consider is making sure that you are eating proteins and you are getting your carbohydrates in. The best thing for carbohydrates are the oats, oats as you have seen in my recipes I incorporate them with eggs, making some pancakes, making some muffins. Oats they are low on the glycemic index scale which basically means that they are slow absorption and they are wholegrains, they are not stripped of any other nutrients.
So, this is great for you, its going to hold you over for a long time. Another thing that is very awesome which is also low glycemic that are almost gone on my rice cakes, these are the white chatter ones you guys use so good. These make for great snacks. There are no more than 40 calories of rice cakes, I mean its just delicious right there and then we also have some Baked Lays because of course everyone want to eat a little chip, eat a little crunch, it’s a lot better than eating a potato chips, lot less fat, and I don’t eat too many of them, you know mostly my fiance will be eating them.
Potatoes, potatoes is another awesome source of vitamins and nutrients and potatoes and also the sweet potatoes like I showed you in the last one these are perfect because a lot of times people thing oh my gosh, potatoes they are so bad but the reason why they get a bad wrap, you have potatoes in French fries, you have potatoes baked with the sour cream and the butter on top of them but what I wanted to do is what wanted to do eat these more naturally, slice them up with little nonstick spray and then stick them in the oven for 30 minutes and then you have baked potato type chips or fries you can have and there are only about 110 calories per potato for medium potato and about 30 grams of carbohydrates, which is a perfect amount of grams for your carbohydrates per serving about 25 to 35 grams. So, potatoes really do the trick.
Okay move it on up, we got a little bit of protein, got beef jerky, beef jerky may be little high in sodium, may be little bit high in nitrates if you are not a big fan but this is great to carry with you on the go, get your protein, you don’t want to go hungry on the road okay guys. Alright another thing, we got some Ragú you know we make the pasta, we make it with the meat sauce, we make it with marinara sauce, just make it sure you got a quarter of cup in there, it gives a little bit of flavor and also brown rice. Brown rice of microwaveable, its quick, you are getting your low glycemic carbohydrates in whole grains, check it out, it’s great. Let me know.
Okay, moving to the proteins, chicken in the can you guys don’t have to grill your chicken. You can go to the store just buy them in a can you also have the tuna fish in a can, you also have salmon in a can, these are perfect, just drain them, rinse them little bit, may be mix it with some non-fat cream cheese and you got yourself a good sandwich with that.
Male Speaker: A low fat meal.
Jennifer DiDonato: Yeah, low fat meal we got it right here, the light meal, Chris likes it yeah. I am not a big fan, I don’t care if there is no fat in it. And ketchup in moderation some people say that it’s you know high in sugar, lets see, four grams for about 1 tablespoon. It’s a little high but as long as you are not going overboard, it’s better than having bunch of oil and butter on it something okay. Another easy thing that you can have eat in moderation in a can four meal low fat turkey chili with or without the beans it just makes for a good meal, I mean its all about good preparation, its about convenience and this is what I am trying to get across you guys that you don’t have to prepare a five course meal all the time three times a day. These are some quick easy tips that you can carry with you and eat.
Another thing we have the pasta, we got wholegrain pasta right here, although all those if you know I mentioned in the past I may think I have a little slight gluten sensitivity, so I switched on over to some oops, rice pasta. It tastes like a little Asian, you know the Eastern flavor if you are putting it in with may be some, you can also obviously make it with the sauce, tomato sauce and mix it with some lean turkey meat or anything like that so it makes very good alternative. It’s got a great taste to what I think you guys will like it. Alright, other things this is my best friend, non-stick spray you have seen me using it on a lot of things making with omelet, you don’t need butter, make with omelets, put it on your potatoes put it even on bread if you want that little butter taste, keep the Pam or the non-stick spray butter flavor that will go on there.
The other thing sugar free syrup, just saying guys makes a good alternative. Yeah, everything is light just taking away you know that how food it is so packed with so much stuff, this is just kind of taking in a way a little bit now if you are on a natural diet or organic, may be some of these selections wont be best for you because you choose not to have the nitrates in the meat, so you are not choose to have all the sugar free stuff, but these just give people some alternative if you really cant live without those tastes and another thing too, honey is good.
Oh really quick, you guys this is awesome fat free or low sugar hot chocolates, okay, 25 calories, 3 grams of sugar, only four carbs, no fat, perfect if you want something if you avoided sweet if you want and the other thing is sugar free low calory Spiced Cider and I think this is so funny, this is a low calorie, is basically nothing its ten calories, I mean even if this thing is like 30 calories below, I just think its funny how they emphasize that and if you like the peanut butter, but don’t like the natural peanut butter, reduce fat, just get the reduced fat, its kind of about 4 grams less of the fat. So, that’s it for that. Oh hello can’t forget this, protein powder, can’t live without it, good stuff and if you can’t afford the expensive stuff, just go to Walmart. Now off to the fridge.
Okay so we already checked on all the dry ingredients and the things that are non-perishable so let’s check up the perishables here in the fridge. Okay, as you are going to see I have my cheap 59 cent diet coke diet and whatever in there great soft drinks but I will go too crazy but it is just something to supplement if you feel like you don’t want to drink water all the time. Okay, skimmed milk, this is a great way to eliminate too many calories in your diet if you just love a glass of milk, stick to skim, stick to the skim.
Another thing too, which is a great treat we have the low fat or no fat no sugar jellos and just put some fat free Reddi-wip upon them, it makes a great treat for like about 70 or 80 calories, it’s awesome. Ball Park Franks, we have fat free turkey franks, this makes with some chop it up, put in some with some egg white, and stick it on the stove, makes for a great even lunch, dinner snack. Okay, we have the meal, why we got two meals now it’s going on, okay bring it down here, we will talk about fruit.
Fruit, I am big advocate of canned fruit, its easy, you can put it in a Tupperware, take it with you to work, if you want to mix it with you know if you are having a piece of string cheese, have some fruit with it, a serving out of the cans, just drain it, put little water in there, mix it through to get some of the sugar out of it, its great to eat your fruits during the day we got peaches, we have just right there, we got some lettuce, it doesn’t go bad, we keep it in the fridge though because we like it to be cold, but its cheap, its only you know a buck, sometimes its cheaper than that.
Male Speaker: I stop buying fruit because I put on the table and in a week it will go bad.
Jennifer DiDonato: It goes bad, yeah because that’s the thing, as you don’t want to bite off too much you can chew, you know you think okay I am going to start with all of this food I am going to buy and you just lay it all on all the counter and then all of a sudden you know you are thinking while food is so expensive you know wonder because you bring too much pressure on yourself and end in throwing it away because you feel like you cant eat it all.
So, just take it in small doses, try the can fruits, I think you like it, just a cup of servings a day, don’t over do, it’s got a lot of sugar. Bring it down here, we have got some lettuce in the back, I like to make the taco salads with the lean turkey meat which I will show in just a moment, also one another thing is sliced ham or sliced Canadian ham, its only about 50 calories, 10 grams of protein per serving for about two ounces, this is great to grill up on the other with some on the stove with a little bit of nonstick spray to had your egg whites with. It’s really good and you can even put on a sandwich.
We also have the low fat turkey breast, we have the low fat chicken breast over here, I got the tomatoes, these are familiar, what are these. Yes these are the sweet potato muffins, I got these sweet potato muffins or left over from either bag, we got to make it out of one last week okay and we also have a little bit of cheese, 2%. I always go for the fat-free, the fat-free but of course I live with someone else with Chris. So, you know, we serve with the 2% in bag.
Male Speaker: You can’t skip on the cheese. You said that they
Jennifer DiDonato: You cant skip on the cheese if you are only having admiration, moderation, if you are going to have cheese, have cheese but not all the time folks just a couple of times a week and then of course we have the eggs, I just cant live without the eggs and then quick kind of here, natural peanut butter, I like to mix it with a little this one and then we got some sugar free jelly, really, really easy, make a sandwich out of it. You can’t even tell the difference because you are already making a peanut butter and jelly sandwich, can’t tell.
Mustard, everyone should have mustard in their house. Mustard you can mix with a lot of things and then also here the barbecue sauce, we have all those little bit high in sugar, just watch the intake and then because its half the sugar and you know we love sugar. So, those are just somethings you know with that you can mix with your food to get a little bit of flavor and I may not going overboard on the calories, alright, onto the frozen food section.
I love these. Now I was talking about potatoes, Hashbrown they are just diced potatoes. You think in Hashbrown’s there are probably like fried and we think that no, no, no, see these, for 3 ounces is 70 calories and the carbohydrates 15. So, this is like eating half of real potato and all you are going to do is use that spray butter than nonstick spray fat free, fry it out, put a little salt on it, put a little pepper this is awesome for breakfast or anything, you can even mix it in with eggs, okay.
Oh, its terrible, any instructions on that say like put like two cups of oil in the pan and its just, its not necessary, so we need to start altering our thinking and how to change our foods up a little bit. Okay, now a lot of people have questions about meat, meat I have right here, Salmon, I am sorry salmon is not a meat, salmon is fish but it’s a great source of protein mixture, its wild cock you want to be wild cock because they say they were the farm raised, they are bad like neurologically wise because your feeding remains of the other fish for the farm raise, get wild cock any type of fish is great.
You have shrimp, you have scallops, its worth the money guys for your health, for your heart it’s great and the other thing we have is 99% fat free turkey, ground turkey, even if its 97 or 98% or even 93%, go for that meat. You can get it with the turkey, you can get it with the ground beef and you want to make sure you are having a variety of these because if you are a fan of animal products you know if you are a fan of protein and things like that which are great for amino acids, building blocks for protein, building blocks for your muscles and your joints and your bones and everything, these mixing up with a variety of meats is great for your nutritional program.
I highly recommend its good for you and that’s what it’s meant for. I am also got some chicken breasts here, we have it, its low fat, its already trimmed, you can buy this anywhere, freeze it, this stuff keeps for months you guys, you could just take it out while you are at work, come home and you know just mix up a quick meal with it, its great. You could even make it on the weekend, just fry all the stuff up on the weekends and then boom you have all your meals for the rest of the week.
Another thing, if you are quick and you don’t have a lot of time, microwave steamable vegetables, its perfect okay. Obviously fresh is better but if you are in a hurry, vegetables in I recommend this comes in a lot of different types, so that is basically you know in a nutshell what I eat throughout my life pretty much may be jumbled but there is so much on soak side to show you guys because there are many options out there that the mainstream media is what brings to our tension, because we just assume that if we are in a hurry, we are going to pick up a burger, you know, a fast food or pick up a pizza or we just assume all with these Nutri-Grain Bars says that they are healthy and just I am going to eat all and look at the nutrients look at the back of it make sure that you are not allowing the mainstream media to control what you are eating you have to control it and if you are not getting in all those nutrients you have to make time and make sure just stroll to the grocery store and budget it out, replace some of those snacky foods with the more healthier ones like the 100 calorie bag popcorns that I have in their arm or even rice cakes.
There are options that are for you that your budget will be able to handle, I guarantee it, you just got to get creative and just venture out a little bit and I know that we can find somethings that will fit in with your taste and with your nutritional habits.
So, I thank you so much for joining me with this episode of MadeFit TV, email me at jenni@madefittv.com or if you are watching this on MadeFit TV, which I know you are, go to Ask Jenni, email me through there and any questions you have or any comments or anything that you want to see on the show we do a lot of viewer mails guys, so just send them to me, this is where we get a lot of our ideas from too because we are doing this for you.
So email me through Ask Jenni or at jeeni@madefittv.com and also a good way to touch with me is through twitter, I am on twitter at Jennifer DiDonato and I am also on facebook, a lot of people email through their too so I recommended it Jennifer DiDonato on their, I also have a fan page, I have a fan page on facebook, MadeFit TV Jennifer DiDonato is my fan page and also subscribe to these on iTunes, you can listen to them, watch them, subscribe to, they pop up on your player lists and pop up on your ipod and just go with you for a stroll outside or at the gym, see because I can come with you anywhere, how great is that.
So thanks so much for joining us and also we go our MadeFit gear up on MadeFit TV.com, get a T-shirt, just one shirt, it will grow, its alright, it will get better. No, it’s awesome. Thank you so much guys for joining us, we will see you next time MadeFit TV.com, where the bodies don’t just happen, they are made. Now I am going to eat something, I am hungry.
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