Wednesday, June 30, 2010

Made to Crave

Coming December 2010!!



Made to Crave: Satisfying Your Deepest Desire with God, Not Food
By, Lysa TerKeurst

This past February 2010 Lysa TerKeurst came to speak at Feminar. She was incredible. During one of the breaks backstage I heard her talking about a new book that she was working on, concerning our relationship with food. I have been waiting to hear about when this book would become available. Well after some research I found it! I just so excited for the book to become available this December and the video sessions will be available in January 2011.

This is some of what Zondervan had to say about this book,
"Made to Crave is the missing link between a woman’s desire to be healthy and the spiritual empowerment necessary to make that happen. The reality is we were made to crave. Craving isn’t a bad thing. But we must realize God created us to crave more of him. Many of us have misplaced that craving by overindulging in physical pleasures instead of lasting spiritual satisfaction. If you are struggling with unhealthy eating habits, you can break the “I’ll start again Monday” cycle, and start feeling good about yourself today. Learn to stop beating yourself up over the numbers on the scale."

When it comes to weight loss we need God to give us the strength and self-control it takes to succeed. I'm sure I will pre-order this book or ask for it on my Christmas List. I will let you know what I think after I have a chance to read it myself!

Jamaican Barbecue Sauce

Jamaican Barbecue Sauce
Source: SIOUXHOCKEY01

Ingredients
1 bacon strip, halved
1/2 cup chopped onion
2 tablespoons chopped green onion
1 tablespoon chopped jalapeno pepper
1 cup ketchup
1/2 cup chicken broth
1/2 cup molasses
2 tablespoons cider vinegar
2 tablespoons lemon juice
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1 tablespoon prepared mustard
1 tablespoon minced fresh thyme
1 teaspoon salt
1/2 teaspoon pepper
1/4 to 1/2 teaspoon ground cinnamon
1/4 to 1/2 teaspoon ground nutmeg

Instructions
In a saucepan, cook bacon over medium heat until crisp. Discard bacon or save for another use. In the drippings, saute the onions and jalapeno until tender. Stir in the remaining ingredients. Bring to a boil. Remove from the heat; cool. Store in the refrigerator. Yield: 2 cups.

2 tablespoons equals 61 calories, 1 g fat, 1 point

Tuesday, June 29, 2010

Nature Valley Granola Thins Crispy Squares

Just in case you have not heard there is a new snack on the block! I learned them on the Hungry Girl newsletter yesterday. They are Nature Valley Granola Thins Crispy Squares.



This is what Hungry Girl had to say about them, "We love Nature Valley's Crunchy Granola Bars but sometimes wish they weren't packaged in twos. Enter these individually wrapped flat snacks! With a layer of either Dark Chocolate or Peanut Butter, each has 80 - 90 calories, 4 - 4.5g fat, 75 - 85mg sodium, 10 - 11g carbs, 1g fiber, 6g sugars, and 1g protein (POINTS® value 2*). Nice!"

I also found a coupon to save $.75 on One Nature Valley Granola Thins Crispy Squares. I have not tried them yet, but I plan to do that this next week. If you have tried them, what do you think?

Breakfast Sausage Quesadillas

Breakfast Sausage Quesadillas
Source: Southern Living, AUGUST 2004

1 (12-ounce) package 97% fat-free ground pork sausage
Vegetable cooking spray
1 to 2 teaspoons hot sauce
1 (15-ounce) container Southwestern-flavored egg substitute
1 1/2 cups (6 ounces) shredded reduced-fat Mexican cheese blend
6 (10-inch) whole-wheat or white flour tortillas
1/2 cup nonfat sour cream
3 green onions, chopped
Salsa (optional)

Instructions
Cook sausage in a large nonstick skillet coated with cooking spray over medium-high heat 10 minutes or until sausage crumbles and is no longer pink. Drain sausage and pat dry with paper towels. Return to skillet and stir in hot sauce; set aside.
Cook egg substitute in a large skillet coated with vegetable cooking spray over medium-high heat without stirring 1 to 2 minutes or until it begins to set on bottom.

Draw a spatula across bottom of skillet to form large curds. Cook 3 to 4 minutes or until thickened and moist. (Do not stir constantly.) Remove skillet from heat.

Spoon sausage, egg substitute, and cheese evenly over half of each tortilla. Fold in half, pressing gently to seal. Lightly coat both sides of tortillas with cooking spray.

Cook in a large skillet coated with cooking spray over medium-high heat, in 3 batches, 3 minutes on each side or until lightly browned and cheese is melted. Top evenly with sour cream, green onions, and, if desired, salsa. Serve immediately.

Yield: Makes 6 servings

Monday, June 28, 2010

Walking With a "Partner"

Here is the latest email from Dr. Jacobs.

The Best Walking Partner
By RealAge

Having trouble finding time for your daily 30-minute walk? Then make a date with this old pal: your dog.

Studies have shown that dog ownership has some decided health benefits, not the least of which is that a furry friend helps get people into better shape -- even more so than a human walking partner!

See Spot Walk
Researchers at the University of Missouri wanted to see just how helpful it was to walk with a dog. So they assigned seniors to one of three walking programs: walking with a dog, walking with a friend, or walking alone. And they found that the people who hoofed it with a canine companion increased their walking speeds by an impressive 28 percent. People strolling alone or with a human companion only upped their speeds by about 5 percent.

The Canine Effect
Why did the dog walkers have so much more spring in their steps? The researchers posit that dog walking improved the seniors' balance and confidence, making them want to walk even more. Add to this the fact that pet owners tend to handle stress better, be more emotionally stable, and make fewer trips to the doctor than pet-free people, and you've got a lot of reasons to thank your pooch for his presence.

Crab Quesadillas

Crab Quesadillas
Source: Cooking Light, APRIL 2004

These finish in the oven under the broiler. If you prefer, brown them in a nonstick skillet coated with cooking spray. Serve sour cream and salsa on the side.

Ingredients
1/4 cup chopped green onions
1 tablespoon minced fresh cilantro
2 tablespoons fat-free sour cream
3/4 teaspoon bottled minced garlic
1 jalapeño pepper, seeded and finely chopped
1/2 pound lump crabmeat, shell pieces removed
1/2 cup (2 ounces) shredded Monterey Jack cheese
4 (8-inch) fat-free flour tortillas

Instructions
Preheat broiler.
Combine first 6 ingredients, stirring well. Sprinkle 2 tablespoons cheese over each tortilla. Divide crab mixture evenly among tortillas. Fold in half, pressing gently to seal.

Place the filled tortillas on a baking sheet. Broil for 1 minute or until the tortilla is lightly browned.

Yield: 4 servings (serving size: 1 quesadilla)

Nutritional Information:
Calories 275; Fat 8.6g; Protein 18.5g; Carbohydrate 30g; Fiber 2g
Points+ 7

Sunday, June 27, 2010

Tilapia Tacos with Peach Relish

Tilapia Tacos with Peach Relish
Source: Cooking Light, AUGUST 2006

Salsa:
2 cups finely chopped peeled peach (about 2 medium)
1/2 cup finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon fresh lime juice
1/2 teaspoon kosher salt
1/8 teaspoon ground red pepper
1 jalapeño pepper, seeded and finely chopped
1 garlic clove, minced

Remaining ingredients:
1/2 cup panko (Japanese breadcrumbs)
1/2 teaspoon kosher salt
1/4 teaspoon ground red pepper
1 pound tilapia, cut into 2-inch strips
Cooking spray
8 (6-inch) corn tortillas

Instructions
To prepare salsa, combine first 8 ingredients in a medium bowl. Let stand 30 minutes at room temperature.
Preheat oven to 375°.

Combine panko, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Add fish to bowl, tossing to coat. Place fish in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 10 minutes or until desired degree of doneness, turning once.

Heat tortillas according to package directions. Divide fish and salsa evenly among tortillas.

Yield: 4 servings (serving size: 2 tacos and about 1/2 cup salsa)

CALORIES 250 FAT 4.1g FIBER 3.5g POINTS 5

Saturday, June 26, 2010

Crunchy Cereal Trail Mix

Crunchy Cereal Trail Mix
Source: TRUDIEJO88

Ingredients
1 1/2 cups puffed rice
1 1/2 cups puffed wheat
1 1/2 cups Wheat Chex cereal
1 cup puffed millet
1 cup rolled oats
1 cup shredded coconut
3 tablespoons unsalted butter
1/2 cup honey
1 tablespoon ground cinnamon
1 teaspoon salt

Instructions
Preheat the oven to 400 degrees F. Toss the puffed rice, puffed wheat, Chex, puffed millet, oats and coconut on a large rimmed baking sheet. Bake 5 minutes.

Meanwhile, melt the butter in a small saucepan over medium heat. Stir in the honey, cinnamon and salt.

Pour the butter mixture over the cereal mixture and gently stir with a rubber spatula. Return to the oven; bake until golden brown, 3 to 5 minutes. Let cool completely; store in an airtight container.

Friday, June 25, 2010

Hungry Girl Supermarket List 2010



Since joining Weight Watchers I have learned about several blogs and websites that can help you to be successful at your weight loss. Hungry Girl is one of the best resources out there. If you do not already get their daily email, you should sign up for it here. I learn about tons of new low point foods and recipes from Hungry Girl.

This morning's email was about their Summer 2010 edition of The Official Hungry Girl Supermarket List!!! They are forever updating their famous list to bring the most fantastic new market finds -- plus all the essentials -- in one super-convenient list. Make sure that you click the link here and check out this list.

They have the list in pdf form for easy printing. I print a new list everytime they update it, because it is so helpful.

Tilapia Asian Style

Tilapia Asian Style
Source: NCBEACHES

Ingredients
2 tsp. olive oil
2 tilapia fillets (about 4.5 ounces each)
2 tsp ginger, minced
2 garlic clove, crushed
2 Tbsp low-sodium soy sauce
2 Tbsp rice wine vinegar
2 Tbsp cilantro, chopped
1/4 tsp Hot Pepper Sesame Oil (optional, adds 0 points per serving)

Instructions
Heat oil in heavy skillet over med-high heat. Add fish and cook until opaque, turning once, about 4-5 minutes on each side depending on the thickness of the filet. Transfer to plates.

Add ginger and garlic to same skillet and sauté over high heat for 1/2 minute. Remove from heat. Add soy sauce and vinegar and stir to combine. Mix in optional sesame oil, if desired.

Spoon sauce over fish, top with cilantro and serve.

2 Servings
Per Serving: 170 Calories; 6g Fat (29.3% calories from fat); 25g Protein; 6g Carbohydrate; 1g Dietary Fiber; 61mg Cholesterol; 656mg Sodium.
Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates; Points 4

Thursday, June 24, 2010

Training for Your First 5K

This time last summer as I training for my first 5K! After walking my first 5K and completing the “5K Learn to Run Training Program”. I moved onto a training program that would have me running more consistently, so that I would have the endurance needed to complete my second 5K. The training program that began to use helped shift my focus from how many minutes I was running to mileage. When it came to the 5K, it did not matter that I could run for 30 minutes. What was most important is that I would be able to run the 3.1 mile distance.

Here is the link to the Training for Your First 5K program that I used from Runner’s World.

Tomato, Basil, and Fresh Mozzarella Salad

Tomato, Basil, and Fresh Mozzarella Salad
Source: NCBEACHES

Basil sauce:
1 cup loosely packed fresh basil leaves
1/3 cup vegetable broth
1/4 cup balsamic vinegar
1 teaspoon sea salt

Salad:
12 (1/4-inch-thick) slices yellow tomato (1 1/2 pounds)
12 (1/4-inch-thick) slices red tomato (1 1/2 pounds)
1/2 cup (2 ounces) shredded fresh mozzarella cheese
1 teaspoon freshly ground black pepper
1/2 cup thinly sliced fresh basil

Instructions
To prepare basil sauce, cook 1 cup basil leaves in boiling water 15 seconds; drain. Plunge basil into ice water; drain and pat dry. Combine basil and broth in a blender; process until smooth. Let mixture stand 2 hours at room temperature. Strain through a fine sieve into a bowl; discard solids. Add vinegar and salt, stirring with a whisk.

To prepare salad, arrange yellow and red tomato slices alternately on a large platter. Drizzle with basil sauce; sprinkle with cheese and pepper. Top with 1/2 cup sliced basil. Serve immediately.

Yield: 8 servings (serving size: 3 tomato slices, about 1 tablespoon basil sauce, and 1 tablespoon cheese)

CALORIES 60 FAT 2.1g FIBER 2g POINTS 1

Cooking Light, JULY 2002

Wednesday, June 23, 2010

The Daily Plate

I received an email from one of my blog readers, Rebekah. It was such a great question and I want to share it with you all in case you have the same question.

Rebekah wanted to know if there are any websites out there that you can enter in ingredients for a recipe and compute the calories per serving.

There are two websites that I know of that have this feature for recipes. The first is is Weight Watchers. They have a food tracker with recipe builder. It does not tell you the calories, but it does tell you your points. So if you are a faithful poitns tracker this is the best option for you. There is a monthly fee for the Weight Watchers online food tracker, but it is worth it!


The second option is free. It is Armstrong's Live Strong website The Daily Plate. You start by creating a log in and then you can get to the free food diary that you can use to track what you eat. The diary also includes a tool that allows you the opportunity to figure out how many calories per serving for your recipes. You tell it how many servings based on how much you eat.




Tools like these are what make it possible for people to succeed in their weight loss efforts. I hope that as you try to lose weight and lead a healthy lifestyle that you will find a version of tracking that works for you. I could not have lost my weight if I wasn’t writing down what I eat each day. I’m at my goal and I continue to write down what I eat so that I can maintain my weight loss long term

Mediterranean Chopped Salad

Mediterranean Chopped Salad
Source: ENDEAVORTOHEAL

Ingredients
2 cups chopped red bell pepper
2 cups chopped zucchini
1 cup chopped yellow or orange bell pepper
1 cup chopped seeded tomato
1/3 cup chopped red onion
1/4 cup minced fresh flat-leaf parsley
2 tablespoons red wine vinegar
1 tablespoon extravirgin olive oil
1 teaspoon kosher salt
1/2 teaspoon black pepper
6 cups chopped romaine lettuce

Instructions
Combine the first 10 ingredients in a large bowl; toss well. Cover and chill up to 1 hour. Arrange 1 cup lettuce on each of 6 small plates; top each serving with 2 cups bell pepper mixture. Serve immediately.

Yield: 6 servings

CALORIES 67 FAT 2.8g FIBER 3.4g POINTS 1

Tuesday, June 22, 2010

Fruit Salad

Fruit Salad
Source: ENDEAVORTOHEAL

Ingredients
1/4 cup pineapple juice
1 1/2 tablespoons honey
1 tablespoon lemon juice
1 teaspoon grated orange rind
1/4 teaspoon ground ginger
1 cup coarsely chopped apple
1 cup coarsely chopped pear
1 cup sliced plums
1 cup sliced banana

Instructions
1. Combine first 5 ingredients in a large bowl, and stir with a whisk until well blended. Add apple, pear, plums, and banana; toss gently to coat. Serve immediately. Yield: 7 servings(serving size: 1/2 cup)

Selections: Per serving: Cal 70(5% from fat); Fat 0.4g(sat 0.1g); Fib 2g; Points 1

Monday, June 21, 2010

Creamy Snacks

Here is the latest email from Dr. Jacobs.

Creamy Snacks That Boost Your Health

Next time you're yearning for something rich and creamy, your health is in luck. Three treats that satisfy creamy cravings actually help the rest of your body, too:

• The smooth, tangy, always-ready snack: yogurt. A diet rich in low-fat dairy foods, such as yogurt (no sugar added, please!), curbs the risk of high blood pressure by as much as 31%. That's likely due to the blood-pressure-friendly minerals calcium, magnesium, and potassium. Aim for a little low-fat dairy at every meal. Maximum blood pressure protection is achieved with 4 1/2 servings of low-fat dairy daily.

• The creamy treat everyone loves: peanut butter. Women with type 2 diabetes who eat at least five servings of peanut butter and mixed nuts each week have a dramatically lower risk for cardiovascular disease than other women. In fact, a 45% lower risk, according to researchers. Those five weekly 1-ounce helpings (weekly; not daily!) seem to help knock down total and lousy LDL cholesterol levels, too. Nutrients in peanuts and other nuts may help hearts by reducing inflammation. They may also help your body use insulin better.

• The freezer treat we love to eat: mashed frozen bananas. Bananas have a bonanza of nutrients that help keep your blood pressure in the ideal zone, strengthen your bones, dim your risk of certain cancers, and may even help your mood. When bananas start getting overripe, freeze them (whole in their skins; peeled and sealed in plastic wrap; or peeled and chunked up into air-tight plastic bags). When you need a creamy-sweet treat, mash and slurp. We YOU Docs would snack on these all the time (along with frozen grapes) if we could just remember to freeze them.

Learn to Love A.M. Exercise

Here is an article that my Weight Watchers leader, Linda, shared with me. You also might want to check out the Get Fit email or the blog that I posted on Friday morning.

Learn to Love A.M. Exercise

(Even if You're NOT A Morning Person)
-- By Rebecca Pratt, Staff Writer

I am not a morning person.

This confession will come as no surprise to my friends and family, most of whom have spent many glorious years making merry over my tendency to nod off over breakfast, my need for copious amounts of coffee before noon, and my late-night bursts of productivity.

For years I’ve tried to pretend I’m one of “them”—those chirpy, cheerful folks who rise effortlessly at dawn to go after that proverbial worm. I’ve also spent many years suppressing the urge to complain bitterly about a world where night owls like me suffer grievous discrimination at the hands of those ubiquitous “normal” people.

So those who know me best are always startled—no, make that shocked—to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 a.m. They’re even more astonished, after an initial double take, to discover that I actually like to get my exercise in early.

Really.

And though my morning-exercise regimen started out as a concession to the practical constraints of my life, I have since discovered that there are some very good benefits to learning to love exercise in the morning—so I’ll share with you my “Top Ten Reasons” for getting up with the early birds to get moving:
Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.

Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)

Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)

When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:


Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)

Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.

Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.

Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.

People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.

Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)

More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!

Wendy's Frosty Copycat

Wendy's Frosty Copycat
Source: CATHLEEN22

Ingredients
1 cup skim milk
2 tablespoons fat-free sugar-free instant chocolate pudding mix
1 teaspoon vanilla
2 tablespoons fat-free cool whip
8 ice cubes

Instructions
Place everything in a blender and blend 3-4 minutes. Place in 2 glasses.

Sunday, June 20, 2010

Frozen Peanut Butter Cups

Frozen Peanut Butter Cups
Source: atty2de

Ingredients
8 oz Cool Whip Free (whole container)
1/3 cup reduced fat creamy peanut butter
1/4 cup chocolate syrup (reduced sugar)

Combine all of the peanut butter with only 1 cup of the cool whip, mix well. Then fold the remainder of the cool whip until well mixed. Using foil cupcake holders drop about 1-2 tbsp of the mixture in to each cupcake holder. Put a little chocolate syrup on the top of each peanut butter cup. Freeze. Once frozen take them out of the cupcake holders and put them in a baggie or container and keep frozen until ready to eat.

Makes 12 servings

POINTS 2

Saturday, June 19, 2010

Zero Point Veg Soup

Zero Point Veg Soup
Source: Weight Watchers

Ingredients
2 medium garlic clove(s), minced
1 medium onion(s), diced
2 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1 medium stalk(s) celery, diced
2 small zucchini, diced
2 cup(s) green cabbage, shredded
2 cup(s) Swiss chard, chopped
2 cup(s) cauliflower, small florets
2 cup(s) broccoli, small florets
2 tsp thyme, fresh, chopped
6 cup(s) vegetable broth
2 Tbsp parsley, or chives, fresh, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp fresh lemon juice, optional

Instructions
Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.

Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.

Friday, June 18, 2010

Desperate for a Routine

My husband, Jon and I just recently moved. We were living in Married Student housing and we have now moved off campus. The hardest part about the move is that I have gotten out of my regular routine. Just this morning, I was trying to decide what my schedule will look like and how I can add exercise back into my day.

I know that the secret to long-term weight loss is exercise, which is why I must add that back into my daily routine. It is going to look different then before, but that's okay. So, starting next week, I am going to begin to try different schedules to see what I like best. I have thought about getting up to exercise before work or waiting until after work and exercise before I come home. Who knows, maybe I will do a combination of both! It doesn't matter when I exercise as long as I do it.

What works best for you?

Weight Regain

Here is the latest email from Dr. Jacobs.

A Good Way to Handle Weight Regain
By RealAge

Have you lost a little weight, only to gain some of it right back? Take heart. All is not lost, if you go for a daily walk.

Research shows that regular exercise helps preserve some of the health benefits of weight loss, even if you end up putting a chunk of that weight back on!

The Biggest Loser
In a study, a group of overweight or obese adults lost 10 percent of their body weight through diet and exercise. And they enjoyed healthier blood sugar, blood pressure, and cholesterol levels as a result! But here's the catch: They all gained 50 percent of the weight right back after upping their food intake. Still, during the regain process, half the group continued to exercise 5 days a week. And guess what? Only the exercisers maintained their blood sugar, blood pressure, and cholesterol improvements after some of the weight returned.

Keep What You Earn
Unfortunately, weight regain is very common after people shed pounds. But by staying active, you could maintain not only your improvements in blood sugar, blood pressure, and HDL and LDL levels but also your improvements in insulin sensitivity and oxygen utilization. So don't let those big health gains slip away. Stay faithful to your exercise program, even if you find yourself dipping into the snack cupboard again. Here are some great stay-active options:

Coconut Shrimp

Coconut Shrimp
Source: CrissyBear

Ingredients
1/3 cup cornstarch
1 teaspoon ground red pepper
1/4 teaspoon salt
1 tablespoon honey
1 tablespoon lime juice
3 egg whites
1 cup shredded coconut flakes
1 1/2 pounds large shrimp, peeled and deveined -- rinsed and patted dry
Butter flavored cooking spray

Instructions
Preheat oven to 425F. Spray a large baking sheet with cooking spray.

In a small bowl combine cornstarch, pepper and salt. Set aside.

In a small microwave safe dish heat up honey approximately 30-45 seconds. Add lime juice to honey and stir. Slowly add in egg whites and continue to stir.

Place coconut in a thin layer on a pie plate or other relatively flat dish. Take each shrimp and first dip it into the cornstarch mixture then in the egg white mixture and finally roll it in the coconut. Then place on the baking sheet. Lightly spray with butter flavored cooking spray and bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted.

Serves: 6; 5 pointsplus+, 4 Points

Per Serving: 193 Calories; 5g Fat; 1g Dietary Fiber

For Recipe Review, click here.

Is Summer Getting In The "Weigh"

Here is a summary of my Weight Watchers meeting on June 15, 2010.

What weight-loss miracle can help YOU reach your goal this week?
Is it a drug?
The newest machine?
Some crazy fad diet, like the dice diet we talked about a couple weeks ago or one that consists of nothing but veggies?
No, it is simply TRACKING what you eat!
This week If You Bite It, Write It!
I encourage you all to take the challenge this week and TRACK TRACK TRACK-it is extremely important that you all attend next week's meeting so we can once again prove TRACKING works!
When it comes to tracking remember this:
"If you kinda do it, it kinda works-If you really do it, it really works!"

10 Advantages of Tracking to help motivate you to pick up that pencil or log into e-tools this week!

1. Allows you to monitor your intake. – Losing weight is a simple equation – take in fewer calories than you expend. Monitoring your intake is the first step in lowering it.

2. Encourages you to focus on your food choices. – More often than not we overeat because we are focusing on something other than what we are eating. Tracking every BLT forces you to focus on what you are doing.

3. Provides a record you can share with your leader or health care provider. -- We can look at your journal and provide insight and information on what you can do to eat healthier. Also, what you are eating may be impacting your health in other ways.

4. Helps you control the urge to binge. – Knowing you are going to have to write down what you eat can stop you from reaching for that bag of potato chips.

5. Allows you to track your progress. – A journal can serve as evidence of how far you have come in this journey. It also feels great to look back and see you are eating better today than you did days, weeks or years ago.

6. Encourages mindful eating. – Writing down what you eat encourages you to think about what you are eating. The more you think, the less and better you eat.

7. Creates a means of evaluating the connection between what you eat and how you feel. – You can use your journal to examine the circumstances and feelings which trigger overeating. Once you identify the causes you can begin doing something about them.

8. Helps you be sure you are meeting the Good Health Guidelines. -- It is important to eat a balanced diet. A journal can provide clues as to what foods you have been neglecting and need to add to your diet.

9. Assists you in acknowledging the reality of how much you eat. – Keeping a journal will help you confront the truth about how much you eat. Once you stop kidding yourself about how much you eat, you can begin making the necessary changes.

10. Reinforces your commitment to achieving and maintaining your goals. – Each time you make an entry in your journal you are expressing your intention and desire to do what needs to be done in order to live well and reach your goals!
"The first step towards change is AWARENESS!

Thursday, June 17, 2010

Road Trip Dining

Last year Jon and I took two road trips, one in August and another in December. Our first road trip started the same day I ran in the McKinney Historical Run. My husband, his sister, Rachel, and I all decided to take a spontaneous road trip to Albuquerque, NM. Our objective was to spend some time with Jon's family before they left the country for 9 months. Our road trip was a success!!

Even though the road trip was a success it was extremely difficult to stay on plan with Weight Watchers. Worst of all I was eating so that I could drive and would not fall alseep. Rachel and I found that our weakness was Twizzlers! We went through a huge package of twizzlers fast than we should have.

I was so excited today when my Weight Watchers leader, Amanda, emailed me this article about road trips. I hope that you are able to plan ahead and not only have fun on vacation this summer, but that you will continue to eat healthy at the same time!



Road Trip Dining
Article By: Janis Jibrin, R.D.

Don't let fast-food joints and minimarts knock you off track on your next road trip.

Picture this:
You're driving on a dark highway somewhere between the Grand Canyon and St. Louis, watching sign after sign for fast-food go by. You're starving and tired, and that's a dangerous time to pull over and try to resist a Big Mac.

With a little careful planning, however, you can eat smart on the road and not succumb to temptation.

At the Road Stop
Most stops offer the typical fast-food options: burgers, fried chicken, maybe Mexican. If you're lucky, you'll happen upon a diner or a fast food chain that offers a wider range of foods. No matter where you end up, here's a basic rule of thumb: Keep portion sizes, unhealthy fats and sugar levels in check.

These guidelines not only help keep your weight loss on track, but they'll also make for a safer trip. Eating large meals on the road may leave you sluggish, even groggy—not exactly how you want to feel behind the wheel. A lighter, well-balanced meal is the ideal mix for staying alert at the wheel.

Here are a few food-specific tips to help keep you on track:
Burgers
Stick with a plain, small burger. Forget the quarter-pounders, and don't even think about the Big Macs.

Chicken and Fish Sandwiches
Avoid fish sandwiches; they sound leaner, but in the hands of fast-food restaurants, they get drenched in unhealthy fat. Chicken sandwiches are all over the map calorie-wise; the grilled ones are usually a good bet, but only if you skip the Mayo, dressing and cheese.

Tacos and Burritos
The smaller and simpler, the better; avoid the big ones ("Supremes"), and request no sour cream. Chicken or bean varieties are usually leaner than beef.

Pizza
Vegetable toppings are best, the more the better. Stick to one to two slices, depending on their size; and avoid the personal or six-inch pizzas, which are often higher in fat and calories than two regular slices. Sometimes you can order the pizza without cheese as well.

Sides
French fries, onion rings, chicken nuggets. Save these for special occasions as they are high in fat and empty calories. The exception: sides of diner vegetables, often packaged together as an entrée. Anything steamed or boiled is fine. Baked beans are a good choice. But avoid the creamed corn and spinach, and only opt for mashed potatoes or mashed butternut squash if they're not laden with butter. A baked potato, dry rice or small side of pasta with marinara are good options, too. Quiz the server about their preparation method before ordering.

Pack your bags.
Even though you'll end up eating most of your meals by the side of the road, you'll still need some snacks and beverages to keep you hydrated and to stave off excessive hunger and bingeing. You'll make better choices if you keep these in the car to tide you over:

A Water Bottle
It should contain at least one cup of water per person at all times. Staying hydrated is especially critical for the driver, since dehydration causes confusion, dizziness and fatigue.

Fresh Fruit and Vegetables
Given the choices out there, this may be your only fresh produce for the day. Pre-slice them for convenience, so you're not biting into a peach with juice running down the steering wheel. Best bets: sliced apples (drizzle them with lemon juice to prevent browning), seedless grapes, pre-washed baby carrots or celery sticks.

Fat-free or Reduced-fat Crackers
You're better off with a whole-grain variety. Whole-grain foods supply you with a nice, steady source of energy as opposed to white, processed, flour-based foods, which send blood sugar (and energy) levels up and down quickly. Good choices: Hain fat-free whole-wheat crackers or Wasa multigrain crackers.

Banana Split Dessert

Banana Split Dessert
Source: Light & Tasty

Ingredients
2 cups reduced-fat graham cracker crumbs (about 10 whole crackers)
5 tablespoons reduced-fat margarine, melted
1 can (12 ounces) cold reduced-fat evaporated milk
3/4 cup cold fat-free milk
2 packages (1 ounce each) sugar-free instant vanilla pudding mix
2 medium firm bananas,sliced
1 can (20 ounces) unsweetened crushed pineapple, drained
1 carton (8 ounces) frozen reduced-fat whipped topping, thawed
3 tablespoons chopped walnuts
2 tablespoons chocolate syrup
5 maraschino cherries, quartered

Instructions
Combine cracker crumbs and margarine; press into a 13-in. x 9-in. dish coated with cooking spray. In a bowl, whisk the evaporated milk, fat-free milk and pudding mixes for 2 minutes or until slightly thickened. Spread pudding evenly over crust. Layer with bananas, pineapple and whipped topping. Sprinkle with nuts; drizzle with chocolate syrup. Top with cherries. Refrigerate for at least 1 hour before cutting.

Yield: 15 servings.

Nutrition Facts One serving: (1 piece) Calories: 194 Fat: 6 g Fiber: 1 g Points: 4

Wednesday, June 16, 2010

Our Bodies, God's Temple

I love that God knows what is on my heart! Just last night I was thinking about God's temple. I was also wondering where in the Bible it talks about taking care of yourself and leading a healthy lifestyle. I do not want my weight loss to be all about me, but I was to be able to share God's word with others as I tell them my story. I want to be able to encourage others to lead healthy lifestyles, because it honors the Lord.

This devotional, from Proverbs 31 Ministries , was just what I needed this morning. Weight loss is not just about how you look, but it is taking care of my heart and mind as well. I hope that this devotional is as timely for you as it was for me.


Our Bodies, God's Temple
16 Jun 2010
Tracie Miles

"Don't you know that you yourselves are God's temple and that God's Spirit lives in you? If anyone destroys God's temple, God will destroy him; for God's temple is sacred, and you are that temple." 1 Corinthians 3:16-17 (NIV)

It was an odd conversation, I must admit.

As I was driving my sixteen year-old daughter to church, she expressed she was hungry. Pulling up to the drive through window, she ordered a Double Baconator Combo - you know, the hamburger with two thick patties, six strips of bacon, cheese and toppings, plus a large fry and drink.

I gently warned her that unhealthy eating habits would eventually catch up to her. Then the conversation took an interesting twist.

I had recently been studying the book of Leviticus, which focuses on the building of God 's temple by the Israelites after they had left Egypt, and apparently I had "temple on the brain" syndrome.

I explained to my daughter that she needed to remember that her body was God's temple; therefore, she should take care of it, and part of taking care of our bodies, is eating healthy. She replied by saying (with her teenage facial expression of utter confusion), "Are you trying to tell me that eating this hamburger is a sin?!"

This comical conversation went on for several minutes while I attempted to convince her of the importance of treating her body as God's temple, and she held her ground that eating a hamburger was not a sin.

You see, after reading countless details about the tabernacle (the tent-version of the temple), I had a newfound appreciation for its sacredness. I felt encouraged knowing that the Lord actually resided in the Temple. I admired the hours of work devoted to building the Tabernacle, and the many rules and requirements that God s et forth regarding honoring and caring for it.

In the New Testament, we are reminded many times about how we are now God's dwelling place. We no longer have to worship, pray or converse with God in a specific place, because He lives within us.

At first glance, 1 Corinthians 3:16-17 implies an overwhelming responsibility to understand that we truly are God's temple, that we are the only ones who can take care of it, and that He has commanded us to do so. But thank goodness, caring for a temple is not nearly as hard as it was for the Israelites. Let's look at how we can care for God's temple today:

- The original temple had walls made of cloth. Their purpose was to protect the holy contents that were inside. In the same way, we also have to protect the contents of our temple, which is the Holy Spirit living within us.

- A lot of cleaning took place in the temple continually. We can keep our temples clean through purity of heart and mind.

- The temple w as built for worshipping. God calls us into worship every day, inviting us to spend time with Him and in His Word.

- The Lord spoke in the temple and His voice was heard. The Lord is still speaking to us, in our hearts, and being able to hear His voice requires an intimate relationship with Him.

1 Corinthians 6:20b, says we are to honor God with our body. Does that mean never eating another hamburger or doughnut? Of course not! God does not command us to have perfectly sleek figures, or infallible eating habits. Nor is He is concerned with what we wear, what color our hair is, or how many wrinkles we have.

1 Samuel 16:7 says, "But the LORD said to Samuel, 'Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things man looks at. Man looks at the outward appearance, but the LORD looks at the heart.'"

God cares about our hearts, His Temple. We are called to care for His Temple daily, through healthy eating, yes, but most importantly through purity of heart, mind and soul.

Dear Lord, prompt me to never forget that I am Your temple, Your holy dwelling place. Help me to honor You in all that I do. In Jesus' Name, Amen.

Key Lime Pie

Key Lime Pie
Source: Guillera

Ingredients
1 - 3 oz. box sugar free lime Jello
1/3 C. boiling water
2 - 6 oz containers of WW's key lime yogurt
8 oz container of Cool Whip Free (thawed)
graham cracker crust - reduced fat

Instructions
Put Jello powder in bowl and whisk in 1/3 cup boiling water until dissolved.

Mix in the 2 containers of yogurt.

Fold in Cool Whip Free.

Pour key lime filling into graham cracker crust and refrigerate about 30 - 60 mins before cutting.

Serves: 8

Special Notes:
Can also use SF lemon Jello and WW lemon yogurt for a lemon pie for the same points per serving.

Tuesday, June 15, 2010

Starlight 5K Night

This past Friday, June 11, 2010, I participated in the local Weight Watchers 5K! This year the walk began at dusk, so that we could beat the heat. Appropriately the walk was called, "Starlight 5K Night". I arrived at the 5K early to help set-up. Amanda and I played with the sidewalk chalk and drew arrows so that people would know where to go. Amanda had also bought glow sticks that we passed out to people as they arrived.

We all walked around the three big parking lots at the high school, because the track was not completed. We were supposed to walk 7.5 laps to reach the required 3.1 miles. Despite the change in venue we have a great turn out. There were so many people there excited to walk! It was inspiring to walk with people who have worked so hard to lose their weight. It was such a fun night!!

Here are some pictures.








Thanks Amanda for all your hardwork to make this happen! I can't wait until next year!!

Chocolate Peanut Butter Pie

Chocolate Peanut Butter Pie
Source: ATTY2DE

Ingredients
1 1/2 cups Rice Crispies
4 Tbsp. reduced fat peanut butter
1 Tbsp. honey
1 small pkg. sugar free/fat free chocolate pudding mix
2 cups fat free milk

Instructions
Mix peanut butter & honey together and microwave on High 20 seconds. Stir in Rice Crispies. Press into pie plate. Mix pudding mix with milk according to pkg. directions. Pour pudding onto crust. Refrigerate 2 - 3 hours. Cut pie into 8 servings

Calories: 113 Fat: 3 g. Fiber: 1 g Points: 2

Monday, June 14, 2010

Barbecued Pork Tenderloin

Barbecued Pork Tenderloin
Source: Linda Pickles

Ingredients
1/2 cup strong brewed coffee
2 tablespoons cider vinegar
1 tablespoon spicy brown mustard
1 tablespoon dark molasses
2 (1-pound) pork tenderloins, trimmed
1/4 cup finely ground coffee
2 tablespoons sugar
2 tablespoons paprika
2 tablespoons coarsely ground black pepper
1 1/2 teaspoons sea or kosher salt
1/4 cup barbecue sauce
1 tablespoon cider vinegar
Cooking spray

Instructions
Combine first 4 ingredients in a large zip-top plastic bag; add pork. Seal and marinate in refrigerator 2 to 12 hours, turning bag occasionally. Remove pork from bag; discard marinade.

Prepare grill, heating one side to medium and one side to high heat.

Combine ground coffee and next 4 ingredients (ground coffee through salt); rub over pork. Let stand at room temperature for 15 minutes.

Combine 1/4 cup barbecue sauce and 1 tablespoon cider vinegar. Reserve 2 tablespoons of the barbecue sauce mixture, and set aside.

Place pork on grill rack coated with cooking spray over high heat; grill 3 minutes, turning pork on all sides. Place pork over medium heat; grill 15 minutes, turning pork occasionally. Baste with 3 tablespoons barbecue sauce mixture; grill 5 minutes or until thermometer registers 160° (slightly pink), turning pork occasionally.

Place pork on a platter; brush with reserved 2 tablespoons barbecue sauce mixture. Cover with foil; let stand 5 minutes.

Yield: 8 servings (serving size: about 3 ounces pork)

CALORIES 196 FAT 4.5g FIBER 1.3g

Sunday, June 13, 2010

Baja Fish Tacos

Baja Fish Tacos
Source: GOALWITHINMYREACH

Ingredients
1/2 cup fat-free sour cream
1/2 Tbsp fat-free mayonnaise
1/4 cup cilantro, chopped fresh
1 1/4 oz McCormick Taco dry seasoning mix, divided
1 pounduncooked cod, cut into 1-inch pieces
1 Tbsp olive oil
1 Tbsp lemon juice, canned or bottled, or fresh
12 hard Taco Shells - adding points to total.
1 cup cabbage, all varieties, shredded
1 cup tomato, chopped

Instruction
Combine sour cream, mayonnaise, cilantro and 2 tablespoons seasoning mix in small bowl. Also can add some salsa and lime juice.

Combine cod, olive oil, lemon juice and remaining seasoning mix in medium bowl; pour into large skillet. Cook, stirring constantly, over medium-high heat for 4 to 5 minutes or until fish flakes easily when tested with fork.

Fill taco shells (adding points ) with fish mixture. Top with cabbage, sour cream mixture, tomatoes, and taco sauce.

Toppings: shredded cabbage, chopped tomato.

You can also add additional toppings with their point value: crushed pineapple, taco sauce, guacamole, black beans.

Serving 12; 3 PointsPlus per serving

Saturday, June 12, 2010

Spice-Rubbed Pork Tenderloin

Spice-Rubbed Pork Tenderloin
Source: Linda Pickles

Ingredients
1 teaspoon sugar
1 teaspoon garlic powder
3/4 teaspoon salt
1/2 teaspoon freshly ground allspice
1/2 teaspoon ground cumin
1/4 teaspoon dried thyme
1/4 teaspoon freshly ground nutmeg
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 (1-pound) pork tenderloin, trimmed
2 teaspoons olive oil

Instructions
1. Preheat oven to 350°.

2. Combine first 9 ingredients; rub over pork. Let stand 20 minutes. Heat oil in a medium ovenproof skillet over medium-high heat. Add pork to pan; cook 4 minutes, browning on all sides.

3. Bake at 350° for 15 minutes or until a thermometer registers 155° (slightly pink), turning after 7 minutes. Let stand 10 minutes. Cut pork crosswise into 1/2-inch-thick slices.

Yield: 4 servings (serving size: 3 ounces pork)

CALORIES 166 FAT 6.3g FIBER 0.5g

Friday, June 11, 2010

Chicken and Basil Calzones

Chicken and Basil Calzones
Source: Cooking Light, DECEMBER 2008

Ground chicken breast is a lean alternative to beef. Substitute ground sirloin, if you prefer. Total time: 40 minutes.

Ingredients
Cooking spray
2 garlic cloves, minced
1 pound ground chicken breast (added mushrooms)
3/4 cup prepared pizza sauce (used classico marinara sauce)
1/4 teaspoon crushed red pepper
1/4 cup chopped fresh basil
1 (13.8-ounce) can refrigerated pizza crust dough
1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Instructions
1. Preheat oven to 425°.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add garlic and chicken to pan; sauté 5 minutes or until chicken is no longer pink, stirring to crumble. Stir in pizza sauce and pepper. Reduce heat, and simmer 5 minutes, stirring occasionally. Remove from heat; stir in basil. Let stand 10 minutes.

3. Unroll dough onto a baking sheet coated with cooking spray; cut dough into quarters. Pat each portion into an 8 x 6–inch rectangle. Divide chicken mixture evenly among rectangles; top each serving with 2 tablespoons cheese. Working with one rectangle at a time, fold dough in half over filling, pinching edges to seal. Repeat procedure with remaining rectangles. Bake at 425° for 12 minutes or until golden.


Yield: 4 servings (serving size: 1 calzone)

CALORIES 459 (14% from fat); FAT 7.1g (sat 1.8g,mono 1g,poly 0.4g); IRON 3.7mg; CHOLESTEROL 74mg; CALCIUM 111mg; CARBOHYDRATE 56.4g; SODIUM 919mg; PROTEIN 39.1g; FIBER 3g

Thursday, June 10, 2010

Orzo Salad with Broccoli and Tomatoes

Orzo Salad with Broccoli and Tomatoes
Source: Whole Foods

Ingredients
Salt and pepper to taste
1 1/2 cups uncooked orzo pasta
4 cups broccoli florets, blanched and cooled
2 cups grape tomatoes, halved
4 green onions, thinly sliced
1/2 cup pitted Kalamata olives, roughly chopped
3 tablespoons pine nuts, toasted
2 tablespoons olive oil
2 tablespoons lemon juice
1/2 cup feta cheese crumbles


Instructions
Bring a large pot of salted water to a boil. Add orzo and cook until al dente, 8 to 10 minutes. Drain well and transfer to a serving bowl. Add broccoli, tomatoes, green onions, olives, pine nuts, olive oil, lemon juice, salt and pepper and toss gently to combine. Top with feta cheese and serve.

Nutrition
Serves 6-8, Per serving (about 5oz): 260 calories (100 from fat), 11g total fat, 2.5g saturated fat, 10mg cholesterol, 390mg sodium, 35g total carbohydrate (4g dietary fiber, 4g sugar), 9g protein

Wednesday, June 9, 2010

Smart Snacking

Here is a summary of my Weight Watchers meeting on June 8, 2010.

Make Smart snacking part of your healthy plan — Eating healthy snacks can help curb your hunger, keep you from overeating at mealtimes, and provide energy for your busy day.

The key to healthy snacks is to plan them so that you are not snacking impulsively. You can use a healthy snack to add important nutrients and to keep you away from those empty calories at the vending machine.

Benefits of Healthy Snacks: Choose foods that will keep hunger from calling out to you, like low-fat dairy products for calcium and vitamin D, and fruits, vegetables, and whole grains. Studies show that Americans need more of these nutrients, and your snack is a good place to get them.

Healthy snacks can also: (1) Control hunger. Snacks that are high in fiber like fruits, vegetables, and whole grains make you feel full; therefore, you'll be less likely to overeat at mealtime. (2) Boost energy. Timing snacks throughout your day can keep you energized and alert. (3) Curb cravings. Planning a healthy snack during your day will help you avoid indulgences like a chocolate bar or chips.
Tips for Snacking: Strategizing your snacking habits will help you make smarter choices about what and when to eat. You need to develop healthy eating habits around snacking just as you do with the rest of your plan. Mindless snacking should be avoided.

Here are some additional smart snacking tips: (1) Control portions. Try to keep Snacks at 200 calories or less. (2) Consider timing. Snack when you need the energy, such as mid-morning and mid-afternoon. (3) Plan ahead. Make healthy snacks at home and bring them with you. Take along healthy beverages, too, so you won't be tempted by soda and other high point drinks. (4) Make the right selections. Healthy snacking requires healthy shopping. Just because a food says "all natural" doesn't mean it's good for you. “Natural” juice drinks can be filled with sugar, and an average granola bar gets 35 percent of its calories from fat.

Examples of Healthy Snacks: Try yogurt with berries, or mix some protein and fiber for a healthy snack. A slice of cheese on top of a slice of apple or string cheese and grapes will give you protein for energy and fiber to fill you up. Another great choice is 100-calorie microwave popcorn. Popcorn is a filling, whole-grain snack. Here are some other snacks that'll please your palate: Chopped raw vegetables with low-fat dip, dressing, or peanut butter. Whole-grain pretzels/crackers, or sliced pita bread with hummus or spicy mustard. Frozen fruit in an ice pop or blended into a smoothie. Homemade trail mix of whole-grain cereal with chopped nuts and dried berries . Hard boiled eggs. Pistachios are referred to as the ‘skinny nut’ because the shells help us subconsciously cut calories without deprivation. How? Studies show that the shell makes the serving size appear larger and fools our brains into thinking we're full. Plus, the used shells act as a visual reminder of how much you've eaten. Nutritionally, 30 pistachios (or 49 nuts per 1-ounce serving) contain 100 calories and have 6 grams of protein and 3 grams of fiber.

Our bodies are designed for frequent refueling in order to keep hormone levels steady and to maximize mental and physical energy. Eating light, nourishing meals interspersed with healthy snacks to keep hunger at bay can help prevent you from indulging in uncontrollable eating at a later time. With these tips and the right planning, snacking can be both an enjoyable and nutritious part of your plan. You'll be in control of hunger!

Low Fat Chewy Fruit and Oatmeal Bars

Low Fat Chewy Fruit and Oatmeal Bars
Source: Christy Reese (Quaker Oats)

Ingredients
3/4 cup packed brown sugar
1/2 cup granulated sugar
One 8 ounce container of your choice low fat yogurt (I used banana yogurt with mine but I don't think it really matters)
2 egg whites, lightly beaten
2 Tbs vegetable oil
2 Tbs fat free milk
2 tsp vanilla
1-1/2 cups all purpose flour
1 tsp baking soda
1 tsp ground cinnamon
3 cups oats (quick or old fashioned, uncooked)
1 cup diced dried mixed fruit, raisins, or dried cranberries (I used a mixture of many dried fruits and raisins)

Instructions
1. Heat oven to 350F. In a large bowl, combine sugars, yogurt, egg whites, oil, milk, and vanilla. Mix well. In medium bowl, combine flour, baking soda, and cinnamon. Mix well. Add yogurt to mixture; mix well. Stir in oats and fruit.

2. Spread dough onto bottom of ungreased 13X9 pan.

3. Bake 28-32 minutes or until light golden brown. Cool completely on wire rack. Cut into bars. Store tightly covered.

Tuesday, June 8, 2010

Chocolate Chip Zucchini Bread

Chocolate Chip Zucchini Bread
Source: Cooking Light, JULY 2004

Ingredients
3/4 cup sugar
3 tablespoons vegetable oil
2 large eggs
1 cup applesauce
2 cups all-purpose flour
2 tablespoons unsweetened cocoa
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
1 1/2 cups finely shredded zucchini (about 1 medium)
1/2 cup semisweet chocolate chips
Cooking spray

Instructions
Preheat oven to 350°.

Place first 3 ingredients in a large bowl; beat with a mixer at low speed until well blended. Stir in applesauce.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 4 ingredients (through salt), stirring well with a whisk. Add flour mixture to sugar mixture, beating just until moist. Stir in the zucchini and chocolate chips. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out almost clean. Cool in pan 10 minutes on a wire rack, and remove from pan. Cool completely on wire rack.

Servings: 16 (serving size: 1 slice); 4 PointsPlus per serving; 3 Points; Calories 161 Fat 5.1g Fiber 1.4

Monday, June 7, 2010

Raspberry Chipotle Sauce

Raspberry Chipotle Sauce
Source: BONNYFLOWER

Ingredients
1 tablespoon olive oil
1/2 cup small diced onion
2 teaspoons minced garlic
2 teaspoons chipotle chiles in adobo, chopped
2 pints fresh raspberries, rinsed
1/2 cup raspberry vinegar
3/4 cup granulated sugar
1/2 teaspoon salt

Instructions
In a medium saucepan, heat oil over medium-high heat. Add the onions and cook, stirring, until soft and slightly caramelized, 4 minutes. Add the garlic to the pan and saute for 1 minute. Add the chipotles and cook, stirring continuously, for 1 minute. Add the raspberries and cook until soft, 2 to 3 minutes. Add the vinegar and stir to deglaze the pan. Add the sugar and salt, and bring to a boil.

Reduce the heat to medium and simmer until thickened and reduced by half, 8 to 10 minutes. Remove from the heat and cool before using.

For a clear glaze, strain through a fine mesh strainer, pressing on the solids with the back of a spoon to extract as much liquid as possible.

Serving Suggestions:

Use as a barbecue sauce, glaze, or basting sauce for poultry, shrimp, and meats. Pour over a block of cream cheese and serve as a dip with club crackers. Use as a sauce for meatballs or cocktail sausages for a crowd-pleasing appetizer. Great in wraps.

Yield: about 1-1/2 cups

Sunday, June 6, 2010

Blueberry Cobbler

Blueberry Cobbler
Source: Linda Pickles

Ingredients
Filling:
6 cups fresh blueberries
1/3 cup sugar
2 tablespoons cornstarch
1 teaspoon grated lemon rind

Topping:
1 1/3 cups all-purpose flour
2 tablespoons sugar
3/4 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda
5 tablespoons chilled butter, cut into small pieces
1 cup fat-free sour cream
3 tablespoons 2% reduced-fat milk
1 teaspoon sugar

Instructions
Preheat oven to 350°.

To prepare filling, combine first 4 ingredients in an 11 x 7-inch baking dish.

To prepare topping, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through baking soda) in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in sour cream to form a soft dough.

Drop dough by spoonfuls onto blueberry filling to form 8 dumplings. Brush dumplings with milk; sprinkle with 1 teaspoon sugar. Place baking dish on a jelly roll pan. Bake at 350° for 50 minutes or until filling is bubbly and dumplings are lightly browned.

Yield: 8 servings

CALORIES 288 FAT 8.3g FIBER 3.5g POINTS 6

Saturday, June 5, 2010

Lemon Raspberry Cookies

Lemon Raspberry Cookies
Source: Terri Maiden Cothran (Greenville, SC)

Ingredients
1 box Lemon Cake Mix
1 container Raspberry Yogurt (I used Great Value Nonfat--6 oz.)
1 tsp. (or more) Lemon Extract
Powdered Sugar for dusting

Instructions
1. Preheat oven to 350. Spray cookie sheet lightly.
2. Mix together cake mix, yogurt, and lemon extract.
3. Drop by TBSPfuls onto cookie sheet--I got 27 cookies.
4. Bake until edges are golden brown. About 20 minutes for me.
5. Dust with Powdered sugar.

Serving size = 2 cookies.

Here is the NI:
Cake Mix: 180 cal/3 fat/0 fiber (per serving)
Yogurt: 90 cal/0 fat/0 fiber (for the whole container)

Friday, June 4, 2010

Triple Chocolate Bundt Cake

Triple Chocolate Bundt Cake
Source: Linda Pickles

Ingredients
1 box Devils Food Cake Mix
1 small box sugar free instant chocolate pudding
1 small box sugar free instant white chocolate pudding
1 cup egg substitute
1½ cup water
½ cup chocolate chips
1 cup applesauce

Instructions
Mix together and pour into a sprayed Bundt pan or divide into 24 cupcakes. (The mixture is kind of “fluffy and does not rise much at all.) Bake at 350 degrees (45-50) min. for Bundt or 20 min. for cupcakes.) Serve with Fat Free Cool Whip.

16 per serving = 134 Calories 5g Fat 1g Fiber; Points 3

24 Per Serving = 89 Calories 3g Fat trace Fiber; Points 2

Thursday, June 3, 2010

Slow-Cooker Sloppy Joes

Slow-Cooker Sloppy Joes
Source: Linda Fasolo Pickles

Ingredients
1 1/2 pounds lean ground beef
1 (16-oz.) package ground pork sausage
1 small onion, chopped
1/2 medium-size green bell pepper, chopped
1 (8-oz.) can tomato sauce
1/2 cup water
1/2 cup ketchup
1/4 cup firmly packed brown sugar
2 tablespoons cider vinegar
2 tablespoons yellow mustard
1 tablespoon chili powder
1 tablespoon Worcestershire sauce
1/2 teaspoon salt
1/4 cup all-purpose flour
8 hamburger buns, toasted

Instructions
1. Brown beef and sausage with onion and bell pepper in a large Dutch oven over medium-high heat, stirring 10 minutes or until beef and sausage crumble and are no longer pink. Drain well.
2. Place beef mixture in a 4 1/2-qt. slow cooker. Stir in tomato sauce and next 9 ingredients. Cover and cook on HIGH 4 hours. Serve on hamburger buns.

Cooktop Method: Proceed with recipe as directed in Step 1, returning drained beef mixture to Dutch oven. Stir in tomato sauce and next 8 ingredients, omitting flour. Bring mixture to a boil over medium-high heat. Cover, reduce heat to medium, and simmer, stirring occasionally, 30 minutes. Prep: 15 min., Cook: 45 min.

Note: To freeze leftover Sloppy Joe mixture, let cool completely. Place in zip-top plastic freezer bags; lay bags flat, and stack in freezer. Freeze up to 1 month. Thaw overnight in the fridge, or defrost in the microwave.

Yield: Makes 8 servings

Wednesday, June 2, 2010

Kahlua Cake

Kahlua Cake
Source: ROOSKI33

Ingredients
1 box Devil's Food Cake Mix
6 oz nonfat plaini or vanilla yogurt
4 oz applesauce (unsweetened)
2 egg whites
1/3 cup Kahlua
1/2 cup water
1/2 cup mini chocolate chips
1/2 tsp cinnamon

Instructions
Combine all ingredients except choc chips in large bowl. Mix 1 minute on low and 2 min on mediou speed. Fold in chips. Pour into Bundt pan sprayed with cooking spray. Bake 50 min at 350. Cool in pan 15 min. Sprinkle with powdered sugar if desired. Serve with Cool Whip if desired.

*If you are not a fan of Kahlua, you may always subsitute something else like Bailey's.

Tuesday, June 1, 2010

Heavenly Angel Food Cake

Heavenly Angel Food Cake
Source: MILLYMOLLIE

Ingredients
1 1/2 cups egg whites (about 12)
1 1/4 cups confectioners' sugar
1 cup all-purpose flour
1 1/2 teaspoons cream of tartar
1 1/2 teaspoons vanilla extract
1/2 teaspoon almond extract
1/4 teaspoon salt
1 cup sugar

Instructions
Place egg whites in a large bowl; let stand at room temperature for 30 minutes. Sift confectioners' sugar and flour together twice; set aside.

Add the cream of tartar, extracts and salt to egg whites; beat on medium speed until soft peaks form. Gradually add sugar, about 2 tablespoons at a time, beating on high until stiff glossy peaks form and sugar is dissolved. Gradually fold in flour mixture, about 1/2 cup at a time.

Gently spoon into an ungreased 10-in. tube pan. Cut through the batter with a knife to remove air pockets. Bake on the lowest oven rack at 350° for 40-45 minutes or until lightly browned and entire top appears dry. Immediately invert pan; cool completely, about 1 hour.

Run a knife around side and center tube of pan. Remove cake to a serving plate.

Yield: 20 servings.

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