Southern Oven "Fried" Chicken
Ingredients
1/2 cup fat-free buttermilk
1/2 cup cornflakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil
Instructions
1. Preheat oven to 400F; spray a large baking sheet with nonstick cooking spray.
2. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt and pepper. Dip the chicken in the buttermilk, the dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, the turn the chicken over. Bake until cooked through, 15-20 minutes longer.
Per serving (about 2 pieces): 229 Cal, 10g Fat, 2g Sat Fat, 0g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.
Makes 4 servings at 5 points per serving
Tuesday, February 9, 2010
Monday, February 8, 2010
Just 3 Hours a Week
Here is the latest email from Dr. Jacobs.
A Good Way to Ditch Belly Fat (Without Dieting)
By RealAge
It's not that slice of cheesecake that goes straight to your belly bulge. It's the couch lounging.
In a recent study, one group of overweight people lost significant amounts of belly fat over 8 months, while another group gained more belly bulge. Yet both groups ate about 2,000 calories a day. The difference? Exercise. The losers exercised about 3 hours a week.
A Little or a Lot
But not just any form of exercise will do. It was high-intensity cardio that helped the overweight exercisers carve out their middles. If you can't commit to 3 hours, know this: Working out less frequently -- and at a more moderate pace -- is also an option. A third group that took this approach didn't lose any belly fat; they didn't gain any, either. A decent accomplishment, considering they also downed about 2,000 calories daily.
Get the Most from Both
So the take-home message is that even a little exercise helps keep your middle mini. And just imagine what you could do if you cut back on calories, too? Truth be told, not only would your jeans fit better, but also you'd reduce your risk of health problems like metabolic syndrome, diabetes, and heart disease.
A Good Way to Ditch Belly Fat (Without Dieting)
By RealAge
It's not that slice of cheesecake that goes straight to your belly bulge. It's the couch lounging.
In a recent study, one group of overweight people lost significant amounts of belly fat over 8 months, while another group gained more belly bulge. Yet both groups ate about 2,000 calories a day. The difference? Exercise. The losers exercised about 3 hours a week.
A Little or a Lot
But not just any form of exercise will do. It was high-intensity cardio that helped the overweight exercisers carve out their middles. If you can't commit to 3 hours, know this: Working out less frequently -- and at a more moderate pace -- is also an option. A third group that took this approach didn't lose any belly fat; they didn't gain any, either. A decent accomplishment, considering they also downed about 2,000 calories daily.
Get the Most from Both
So the take-home message is that even a little exercise helps keep your middle mini. And just imagine what you could do if you cut back on calories, too? Truth be told, not only would your jeans fit better, but also you'd reduce your risk of health problems like metabolic syndrome, diabetes, and heart disease.
Sunday, February 7, 2010
Rotel Dip
Rotel Dip
Source: sewzy1
Ingredients
1 lg. block 2% Velveeta
2 cans of Rotel (you find these by diced tomatoes in your grocery store)
1/2 to 1 lb. ground beef (or Boca Crumbles)
Instrucions
Cut Velveeta in cubes. In microwave safe bowl, melt Velveeta for about 1 min. Stir and turn back on for another min or so. Cheese may not be completely melted. I like to get it started a little by itself before I add rotel. Add cans of rotel. And continue to microwave for a couple of mins, stirring very often. Not sure exact min., b/c every microwave is different. But microwave until all cheese is melted. If you want to add meat to dip you will need to brown it and drain it first. Then add. Serve w/ any tortilla chips.
Note: I serve this in a small crockpot with chips for dipping.
Source: sewzy1
Ingredients
1 lg. block 2% Velveeta
2 cans of Rotel (you find these by diced tomatoes in your grocery store)
1/2 to 1 lb. ground beef (or Boca Crumbles)
Instrucions
Cut Velveeta in cubes. In microwave safe bowl, melt Velveeta for about 1 min. Stir and turn back on for another min or so. Cheese may not be completely melted. I like to get it started a little by itself before I add rotel. Add cans of rotel. And continue to microwave for a couple of mins, stirring very often. Not sure exact min., b/c every microwave is different. But microwave until all cheese is melted. If you want to add meat to dip you will need to brown it and drain it first. Then add. Serve w/ any tortilla chips.
Note: I serve this in a small crockpot with chips for dipping.
Saturday, February 6, 2010
Homemade Salsa
Homemade Salsa
By, Heidi Burgess
Ingredients
2 - 29 oz cans tomato sauce
1 Tbsp garlic powder
1 Tbsp salt
1 Tbsp cilantro (optional)... See More
6 green onions
1 medium onion
1 green pepper
3 small jalapeno peppers (w/o seeds)
Instructions
Chop the veggies and mix everything together.
You can serve immediately. Put leftovers in fridge!
By, Heidi Burgess
Ingredients
2 - 29 oz cans tomato sauce
1 Tbsp garlic powder
1 Tbsp salt
1 Tbsp cilantro (optional)... See More
6 green onions
1 medium onion
1 green pepper
3 small jalapeno peppers (w/o seeds)
Instructions
Chop the veggies and mix everything together.
You can serve immediately. Put leftovers in fridge!
Wednesday, February 3, 2010
Positive Mind set
Here is a summary of my Weight Watchers meeting on February 2, 2010.
I hope that you all are having a wonderful week. Try to challenge yourself to leave positive notes of encouragement laying around. Invest in a sticky pad and start sticking! Remember your goals and why you joined weight watchers in the first place. Go back to the basics and start tracking again. Maybe you just need to review your materials. Pull out those measuring spoons and put them to good use!
There is no such thing as perfect weight loss but we all agreed that weight loss can only be achieved when we put our mind into it. We have to keep our mind aware of what our goals are and what we have to do to make that goal a reality. Make yourself and your weight loss your number one priority. You should be at the top of your list! I have listed below some tips to help you keep a positive attitude.
Top 10 Attitude Enhancers
Keep your mind focused on your goals. Here's how:
1. Celebrate the here and now -
As long as you're committed to your plan today, you're succeeding because you're taking charge of your life. Focusing on goals that are far in the future can sap motivation.
2. Change your language -
Scratch negative phrases from your vocabulary. Instead of saying "No," "I can't" or "I'll try," substitute the positive. Say: "Yes!" "I can" and "I will."
3. Create visual inspiration -
Find a photo of yourself before you started your weight-loss plan. Tack it on the refrigerator, a bedroom or bathroom mirror or inside the food cupboard. As you reach new goals, take new pictures, visually marking your progress.
4. Weigh in -
Weigh in at your weekly meeting, and track your results. Look at your overall progress and visualize that chart whenever you're tempted by less-than-healthy choices.
5. Partner up -
Exercising with friends is always more enjoyable. Schedule days to meet with your partner, and if one of you tries to bow out, act as the other's conscience.
6. Steer clear of sabotage -
Avoid people who put you down for trying to lose weight, or who encourage you to eat too much. Often these folks feel threatened by your weight loss.
7. Set mini goals -
Start with aiming to lose 5 pounds. Although challenging, this goal is so close. Once you have lost 5 pounds aim for 5 more….before you know it you will be close to your ultimate goal!
8. Reward yourself -
When you've reached a goal (and remember to keep them small), you deserve a treat. Buy new clothes, a book or CD, or take yourself to a movie or sporting event.
9. Keep reminders in plain sight -
Treadmills, bicycles, weights, even sneakers and exercise outfits should be left where you can see them. Don't store your exercise gear under the bed or in the basement. That will only hide the fact that you need to exercise.
10. Read Success Stories -
Motivation often comes from reading about the way others have found success. Just think: "One day the story is going to be mine!" The website is full of encouraging stories of people just like you who started to lose motivation. They are also filled with pieces of advice or tips that can help you along the way.
Remember that you are worth it and that this weight loss is important to your happiness.
I hope that you all are having a wonderful week. Try to challenge yourself to leave positive notes of encouragement laying around. Invest in a sticky pad and start sticking! Remember your goals and why you joined weight watchers in the first place. Go back to the basics and start tracking again. Maybe you just need to review your materials. Pull out those measuring spoons and put them to good use!
There is no such thing as perfect weight loss but we all agreed that weight loss can only be achieved when we put our mind into it. We have to keep our mind aware of what our goals are and what we have to do to make that goal a reality. Make yourself and your weight loss your number one priority. You should be at the top of your list! I have listed below some tips to help you keep a positive attitude.
Top 10 Attitude Enhancers
Keep your mind focused on your goals. Here's how:
1. Celebrate the here and now -
As long as you're committed to your plan today, you're succeeding because you're taking charge of your life. Focusing on goals that are far in the future can sap motivation.
2. Change your language -
Scratch negative phrases from your vocabulary. Instead of saying "No," "I can't" or "I'll try," substitute the positive. Say: "Yes!" "I can" and "I will."
3. Create visual inspiration -
Find a photo of yourself before you started your weight-loss plan. Tack it on the refrigerator, a bedroom or bathroom mirror or inside the food cupboard. As you reach new goals, take new pictures, visually marking your progress.
4. Weigh in -
Weigh in at your weekly meeting, and track your results. Look at your overall progress and visualize that chart whenever you're tempted by less-than-healthy choices.
5. Partner up -
Exercising with friends is always more enjoyable. Schedule days to meet with your partner, and if one of you tries to bow out, act as the other's conscience.
6. Steer clear of sabotage -
Avoid people who put you down for trying to lose weight, or who encourage you to eat too much. Often these folks feel threatened by your weight loss.
7. Set mini goals -
Start with aiming to lose 5 pounds. Although challenging, this goal is so close. Once you have lost 5 pounds aim for 5 more….before you know it you will be close to your ultimate goal!
8. Reward yourself -
When you've reached a goal (and remember to keep them small), you deserve a treat. Buy new clothes, a book or CD, or take yourself to a movie or sporting event.
9. Keep reminders in plain sight -
Treadmills, bicycles, weights, even sneakers and exercise outfits should be left where you can see them. Don't store your exercise gear under the bed or in the basement. That will only hide the fact that you need to exercise.
10. Read Success Stories -
Motivation often comes from reading about the way others have found success. Just think: "One day the story is going to be mine!" The website is full of encouraging stories of people just like you who started to lose motivation. They are also filled with pieces of advice or tips that can help you along the way.
Remember that you are worth it and that this weight loss is important to your happiness.
Tuesday, February 2, 2010
Walking
Here is the latest email from Dr. Jacobs.
Surprising Health Secret of Walking
By RealAge
Any committed walker will tell you: Putting one foot in front of the other isn't about weight loss (or at least it's not only about that). It's about living the good life.
One of the best benefits of exercise turns out to be the huge leap in quality of life it produces. From carrying groceries up stairs with ease to feeling energized enough to keep up with social obligations, exercise makes life better. Even if you never shed a pound from it!
Feel-Good Workout
A lot of people start a walking program with the aim of a svelte silhouette. And that's fine -- great, even! But there's a lot more to exercise than just changing your body. Research shows that the more people work out, the more their quality of life improves. Physical health, mental health, vitality, productivity, social energy -- it all gets better in proportion to how much people move.
What's Your Goal?
Try to get at least 30 minutes of moderately vigorous physical activity on most days of the week. Even this baseline amount will improve your quality of life -- although more exercise will do more for you. Have trouble squeezing exercise into your schedule? Any ol' amount helps. In a study of postmenopausal women, even those who exercised barely more than an hour a week saw improvements in some quality of life measures. So wake up your muscles with these moves:
Walking has the highest compliance of any exercise program.
Surprising Health Secret of Walking
By RealAge
Any committed walker will tell you: Putting one foot in front of the other isn't about weight loss (or at least it's not only about that). It's about living the good life.
One of the best benefits of exercise turns out to be the huge leap in quality of life it produces. From carrying groceries up stairs with ease to feeling energized enough to keep up with social obligations, exercise makes life better. Even if you never shed a pound from it!
Feel-Good Workout
A lot of people start a walking program with the aim of a svelte silhouette. And that's fine -- great, even! But there's a lot more to exercise than just changing your body. Research shows that the more people work out, the more their quality of life improves. Physical health, mental health, vitality, productivity, social energy -- it all gets better in proportion to how much people move.
What's Your Goal?
Try to get at least 30 minutes of moderately vigorous physical activity on most days of the week. Even this baseline amount will improve your quality of life -- although more exercise will do more for you. Have trouble squeezing exercise into your schedule? Any ol' amount helps. In a study of postmenopausal women, even those who exercised barely more than an hour a week saw improvements in some quality of life measures. So wake up your muscles with these moves:
Walking has the highest compliance of any exercise program.
Monday, February 1, 2010
Sesame Chicken and Broccoli
Sesame Chicken and Broccoli
Source: NORTRIEW92
Ingredients
2 tlbs. Low sodium soy sauce
1 tlbs. Honey
1 tsp ground ginger
½ tsp. ground mustard
½ tsp. onion powder
½ tsp sesame oil
8 oz boneless chicken breast cut into bite size pieces
1 bag (16 oz.) frozen broccoli florets
1 tlbs corn starch (or other thickening agent)
1 tlbs sesame seeds
non stick cooking spray
salt & pepper to taste
Instructions
Whisk the soy sauce, honey, ginger, mustard, onion powder, sesame oil and a 1/4 cup of water in a small bowl. Set aside.
Heat a large skillet over medium heat and spray with non-stick cooking spray. Brown the chicken and season with salt and pepper.
Add the bag of frozen broccoli to the browned chicken. Pour the soy sauce mixture on top and cover. Continue to cook over medium heat, the sauce will begin to boil and steam the broccoli. Stir occasionally.
Once the broccoli is defrosted and the chicken is done (about 10 minutes) remove the cover. Whish the oat flour with an additional ¼ cup of water, pour in the skillet and turn the heat to high. This will thicken the sauce allowing it to coat the chicken a broccoli. (this part is optional - the sauce will be thin but it flavors the chicken and broccoli nicely)
Mix in the sesame seeds and serve!
Aprox Nutritional Information per serving
Servings Amount per Serving
Calories Fat Fiber 260 3g 6g
Source: NORTRIEW92
Ingredients
2 tlbs. Low sodium soy sauce
1 tlbs. Honey
1 tsp ground ginger
½ tsp. ground mustard
½ tsp. onion powder
½ tsp sesame oil
8 oz boneless chicken breast cut into bite size pieces
1 bag (16 oz.) frozen broccoli florets
1 tlbs corn starch (or other thickening agent)
1 tlbs sesame seeds
non stick cooking spray
salt & pepper to taste
Instructions
Whisk the soy sauce, honey, ginger, mustard, onion powder, sesame oil and a 1/4 cup of water in a small bowl. Set aside.
Heat a large skillet over medium heat and spray with non-stick cooking spray. Brown the chicken and season with salt and pepper.
Add the bag of frozen broccoli to the browned chicken. Pour the soy sauce mixture on top and cover. Continue to cook over medium heat, the sauce will begin to boil and steam the broccoli. Stir occasionally.
Once the broccoli is defrosted and the chicken is done (about 10 minutes) remove the cover. Whish the oat flour with an additional ¼ cup of water, pour in the skillet and turn the heat to high. This will thicken the sauce allowing it to coat the chicken a broccoli. (this part is optional - the sauce will be thin but it flavors the chicken and broccoli nicely)
Mix in the sesame seeds and serve!
Aprox Nutritional Information per serving
Servings Amount per Serving
Calories Fat Fiber 260 3g 6g
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