Friday, October 14, 2011


Please join me over at my new bloggy blog titled One Bottle At A Time.

Monday, February 22, 2010

Quick Update

I am taking a short break from the blogging world while I prepare for my Lifestyle & Weight Management Consultant Exam, which will accompany my Personal Trainer Certification, and then launch my new website for my Weight Loss, Nutrition, and Fitness Consultant Services.

Long story short, I'm pretty busy over here.

But, it doesn't mean I have forgotten about you or this blog. I plan on returning full force in the end of March. Until then, I will be stopping by to post relevant and interesting articles, like this one:

CA Restaurant Chains Finally Start Posting Their Nutritional Information


Thursday, January 28, 2010

Eating Clean....75% Of The Time

As January comes to an end and Valentines Day approaches, Sweetheart candies start showing up in our office kitchens and almost 80% of us have already already failed in pursuing our New Years Resolution.

The reason why most of us give up on these idealized goals is not because we are not ambitious, but because we are setting ourselves up for failure. While it's possible to "give up chocolate", "work out everyday" or "not eat carbs", it's certainly not realistic, or fun. The stricter the resolutions are, the faster we are doomed to fail.

So continuing with my personal resolution (and lifelong goal) of eating cleaner (avoiding trans fat, added sweeteners, artificial colorings, flavoring or preservatives, pesticides, and processed foods), I do so with adding "75%" of the time" to the end.

While food rules like "avoid food products that contain more than 5 ingredients" and "avoid food products containing ingredients that a 3rd grader cannot pronounce" (by Michael Pollan) are excellent guidelines to follow, I would absolutely miserable if I followed this rule 100% of the time. How would I survive without my 100 calorie La Tortilla whole wheat tortillas! The ingredient list is certainly long, but I just don't want to give it up. And I shouldn't have to.

With most anything concerning a healthy living, it's all about balance. Whether it's balancing your daily caloric intake with your calorie expenditure, or balancing eating clean with eating your favorite Sweetheart candies...long term success is with positive lifestyle changes, and not extreme rules and quick fix answers.

* Some people have asked about me only posting 1 recipe a post. I certainly wish I could post them all, but with my current work/school situation, the time just isn't there. BUT, if you want to know the recipe of a particular dish that I have posted, please email me and I will forward it on to you!*

Last Week's Eats:

"San Diego" Style Breakfast Burrito with bacon, ham and hash browns - 258 calories

Brie, Artichoke, Apple and Bacon Salad - 260 calories

Pomme Lambic - 140 calories

Torta Rustica (not from the On The Rocks Kitchen, but too pretty to not post)

Cheesy Bierocks - 217 calories each

Turkey Burritos - 289 calories each

Pizza Chicken Bake - 462 calories

Recipe of the Week:
Horseradish & Fried Egg "Patty Melt" - 440 calories

2 eggs
8oz ground turkey
2oz sharp cheddar cheese, thinly sliced
4 slices of whole wheat bread
2 tbsp prepared horseradish
1 tbsp deli mustard
pinch of salt, pepper, and chili powder

1. Combine ground turkey and seasonings. Form into 2 round, semi flat patties. Cook on non-stick skillet for 6-8 minutes, or until cook through.
2. In separate non-stick skillet, cook eggs over medium (with a dash of salt and pepper).
3. Layer bread with with mustard, horseradish, turkey patty, cheese and egg. Reheat in skillet for 3-5 minutes until bread is toasted and cheese is melted.
Makes 2 sandwiches, serves 2.

Wednesday, January 20, 2010

Last Week's Eats And "In Defense of Food"

Going forward with the new year, not only will I be posting my Dinners Under 500 Calories every week, I will also be trying to implement, address and criticize particular "rules" proposed by the James Beard Award winner and highly celebrated Michael Pollan, from his books "In Defense of Food" and "Food Rules".

If you are not familiar with Pollan and his work, he is not just a author and journalist, but is a active critic of the Western diet and lifestyle, corporate farming, and nutritionism. According to Pollan, Cardiovascular Disease, Diabetes, Cancer and Obesity can all be directly link to:

"the rise of highly processed foods and refined grains; the use of chemicals to raise plants and animals in huge monocultures; the superabundance of cheap calories of sugar and fat produced by modern agriculture; and the narrowing of the biological diversity of the human diet to a tiny handful of staple crops, notably wheat, corn, and soy".

Pollan isn't stating anything that we don't already know. But he presents his "food rules" in a simple, clever and direct way that we all can understand, and most of us could benefit from implementing many of these rules.

Though I am a fan of his work, I do believe that at times his elitist attitude and sometimes extreme political stance
stands in the way the practicality of his some of his rules. Not all of us can afford eating all organic or locally grown food, have the time to "do all your eating at a table" (most of us renters don't even own kitchen tables) and certainly many of us don't have the means to buy an extra freezer so that we can store pastured meat or even a "whole hog".

So, while I still HIGHLY recommend reading "In Defense of Food", I suggest taking all of Pollan's rules with a grain of salt. In the end, we all could benefit from eating cleaner: avoiding trans fat, added sweeteners, artificial colorings, flavoring or preservatives, pesticides, and processed foods
; and Pollan certainly didn't invent that idea. So as I continue to post Dinners Under 500 Calories , I will also continue to keep the dinners as "clean" as possible, yet still attainable by us "average" folk.

On to last week's eats:

Spicy Philly Steak (344 calories)

Apple Cinnamon Delight (120 calories)

Buffalo Chicken & Cheese Bake (388 calories)

Apple, Horseradish and Ham Grilled Cheese (260 calories)

Turkey Chili (223 Calories)

Dirty Martini ( I'm fully aware that this is not a meal...or at least it shouldn't be)
(150 calories)

Pear and Bacon Salad (333 calories)

Corned Beef with Roasted Potatoes and Cabbage (382 calories

Recipe of the Week: Chicken Cordon Bleu w/ Bacon and Brie - 377 calories
2 5oz chicken breasts
2 slices bacon
1 1/2 ounce brie
2 slices light ham
2 tbsp whole wheat flour
1/4 cup breadcrumbs
2 tbsp egg whites
2 tbsp honey mustard
pinch of salt, pepper, and garlic powder

1. Place chicken breasts on cutting board and wrap (loosely) with sarran wrap. Pound chicken breast until thin and flat.
2. Place 1 slice of bacon, 1 slice of ham and 3/4 oz of brie onto each chicken breast. Roll and wrap tightly. Secure with either toothpicks or string.
3. In one small bowl, mix flour and breadcrumbs and all seasonings. In second small bowl, mix egg whites and honey mustard.
4. Dip each wrapped chicken in egg and mustard mix, then coat with flour and breadcrumb mix.
5. Bake the chicken cordon bleu in 350 degrees oven for 20 minutes, or until cooked through.

Monday, January 11, 2010

Happy ...New Year?

Yes, I am a bit behind. But after the holiday travels and fiascoes, I needed a few days to cleanse my body and mind. I'm a big believer in ridding rid of all toxins that bring you down, being anything from too much sugar and alcohol to people with negative energy.

I definitely feel much lighter!

But the end of 2009 was still a time to celebrate and was filled with:

1. Home-cooked meals
2. Many of these
(peanut butter, caramel and chocolate covered pretzels)

3. Vodka. Champagne. Vodka.
4. Peanut butter puppy kisses.

5. Visiting our numerous families across the state
6. Recovering from visiting our numerous families across the state
7. Coping with vodka from visiting our numerous families across the state

I think you get the idea.

The end of last year's eats included the beginnings of my new blog project of "500 Calories and Under Dinners". Here is a preview of dinners to come:

Braised Garlic Chicken with Root Vegetables

Soy Meatball Whole Wheat Pizza
Mediterranean Beef Stew
Cream Cheese Sausage Stuffed Peppers

Sweet Potato Turkey Chili
I will be back later this week to feel you in on more On The Rocks eats, recipes, and puppies.

Friday, December 18, 2009

#43 - THE END

Don't worry. Not the end of On The Rocks. BUT, this is the final post on Healthy Restaurant Recipes.

After almost 100 recipes based solely on healthy restaurant recreations, I feel as though I have covered a good amount of some of the most popular dishes people crave at chain restaurants. And I
hope that I was able to show you how you don't have to waste a day's worth of calories to fill your cravings and that you can very easily make these dishes at home.

So for the final restaurant post, I leave you with two equally delicious and salivating worthy burger recipes. Enjoy!

Red Robin: 5 Alarm Burger
(adapted from "Top Secret Restaurant Recipes 2")


2 light hamburger buns

2 4oz extra lean ground beef patties

2 slices soy pepperjack cheese slices (I use Veggie Slice)

2 tbsp fat free mayo
1/2 cup shredded iceberg lettuce

4 tbsp jalapenos dash of cayenne pepper, salt and cumin
1/2 tsp siracha
2 tbsp salsa


1. Cook patties, with salt and pepper, in skillet over medium-high heat for 4 minutes per side or until done. Before removing from heat, place a slice of cheese on each patty and let melt.
2. In small bowl, combine mayo, salt, cayenne pepper, cumin and siracha. Mix well.

3. Place buns in toaster and toast until light browned.
4. To make burger, spread mayo mixture onto each side of the buns.
Then top with patty, jalapenos, salsa and lettuce.

Servings: 2
Nutritional Info: 328 Cals, 15g fat, 28g carbs, 19g protein
Red Robin's Nutritional Info: 875 cals, 59g fat, 43g carbs, 43g protein

Red Robin: Banzai Burger

2 light hamburger buns
2 4oz extra lean ground beef patties
4 pineapple slices
1/2 cup shredded lettuce
2 tbsp teriyaki sauce
2 slice fat free american cheese sliced
1 tbsp fat free mayo

1. Cook patties, in teriyaki sauce, in skillet over medium-high heat for 4 minutes per side or until done. Add pineapple slices to pan with the teriyaki sauce. Before removing from heat, place a slice of cheese on each patty and let melt.

2. To make burger, spread one side with mayo. Then top with patty, pineapple slices and lettuce.

Servings: 2
Nutritional Info: 360 cals, 10g fat, 37g carbs, 30g protein
Red Robin's Nutritional Info: 1033 cals, 63g fat, 65g carbs, 48g protein

Thursday, December 10, 2009

Day #42

Tony Roma's: Baked Potato Soup
(adapted from "Top Secret Restaurant Recipes 2")

1 1/2 russet potatoes, peeled, cubed and boiled
1/4 white onion, diced
1 tbsp light margarine
1 cup fat free half and half
2 1/2 cups chicken broth
1/4 cup cornstarch
4 slices bacon, chopped
1/2 cup reduced fat cheddar cheese
4 tbsp green onions, diced
1 tsp dried basil
1/2 tsp salt
1/2 red pepper

1. In large sauce pan, saute onions in margarine over medium heat for 2-3 minutes, or until soft.
2. Add broth, half and half, basil, salt and pepper. Cook for 4-5 minutes over medium heat.
3. Add cornstarch to soup. Make sure to whisk out all the clumps. Let simmer for 15 minutes.
4. When ready to serve, top each bowl with about 2 tbsp of cheese, 1 tbsp green onions, and 1 slice of bacon (diced).

Servings: 4
Nutritional Info: 200 cals, 5g fat, 30g carbs, 9g protein
Approx Tony Roma's Nutritional Info: 340 cals, 22g fat, 29g carbs, 7g protein

Day #41 - So So Chinese Food

I ain't going to lie, I'm not horribly proud of this meal. Which is obvious in the photos. If I ain't digging the food, I ain't digging taking pictures of it.

Granted, this isn't a bad meal. Just not amazing. I'm not totally sure what's with me cooking Chinese food, but I kinda suck at it.

Hopefully I am not discouraging you from making this, but yet challenging you to kick my ass in cooking this meal!

P.F. Chang's: Dan-Dan Noodles
(adapted by "Top Secret Restaurant Recipes 2")

12oz chicken breast, cut into bite size pieces
1/2 cup chicken broth
6 tbsp soy sauce
1/4 cup cornstarch
1 tbsp agave nectar (or use brown sugar)
2 tbsp olive oil
2 garlic cloves, minced
1 tsp siracha
1/4 cup water
1/4 cup green onions, chopped
6oz package of chow mein noodles, cooked as directed

1. Cook chicken by sauteing them in skillet for 8-10 minutes in 1 tbsp olive oil.
2. To cook sauce, saute garlic and green onions in 1 tbsp olive oil in small saucepan for 1-2 minutes. Add soy sauce, broth siracha and agave nectar. In small bowl, whisk cornstarch in water. Then add to sauce. Simmer for 2-3 minutes, or until sauce has thickened.
3. Add chicken to sauce, then combine cooked noodles, chicken, and sauce in large bowl. Mix well.

Servings: 8
Nutritional Info: 210 cals, 10g fat, 18g carbs, 12g protein
P.F. Chang's Nutritional Info: 270 cals, 7g fat, 30g carbs, 13g protein

(served with garlic snap peas)

P.F. Chang's: Spicy Chicken
(adapted by "Top Secret Restaurant Recipes 2")

8 oz chicken breast, cut into bite size pieces
1 tbsp olive oil
2 garlic cloves, minced
2 tbsp green onions, chopped
1/2 cup pineapple juice
1 tsp siracha
2 tbsp rice vinegar
1 tbsp agave nectar (or sugar)
1 tbsp soy sauce
1/4 cup + 1 tsp cornstarch

1. Coat chicken in 1/4 cup cornstarch. Then place in skillet with heated olive oil. Cook for 6-8 minutes, or until slightly browned.

2. To make sauce, combined remaining ingredients in small saucepan (make sure 1tsp cornstarch is mixed in well). Simmer for 2-3 minutes or until thicken.

3. When chicken is ready, toss in cooked sauce. Serve immediately.

Servings: 2
Nutritional Info: 295 cals, 8g fat, 26g carbs, 27g protein
P.F. Chang's Nutritional Info: 323 cals, 13g fat, 23g carbs, 28g protein

Tuesday, December 8, 2009

Thanksgiving Recap Part 2

In between our appetizers and main course, we had lots of this:

I cook better when under the influence of alcohol. I actually do most things better this way:)

Dinner was pretty traditional, and included ham (I glazed it with brown sugar, butter and molasses), spicy sausage stuffing, potato at gratin, yams

and....bacon jalapeno mac 'n cheese:

And don't worry, the pups got their own special Thanksgiving dinner as well.

Which was devoured quicker than you can imagine.

Dessert followed. Pumpkin pie (taken from the Hungry Girl recipe), Lemon Glazed Cheesecake, and Fruity Pebble Treats (yes, ya heard right).

Which we hated, obviously.

Sleep was to be had. Overall, Thanksgiving was a success.