Here is the latest email from Dr. Jacobs.
Cross Training Indoors and Out
By: Diane Proud, Cooper Fitness Center - Dallas running/triathlon pro
When you begin an exercise program, the results are obvious. You feel great. Your clothes fit a little looser. Your workout performance improves. But after a while, doing the same workout at the same intensity doesn’t produce the same results. And you’re probably not getting the same enjoyment from it either. You’ve reached a plateau and it’s time to mix up the routine. Cross training is one option to do that.
There are two basic methods for incorporating cross training.
In your workout, include two or more types of activity that achieve similar results. For example, if you’re doing a cardio workout you could start with an exercise class followed by jogging on the treadmill.
Or during the week, alternate your exercise by day. For example, you might bike on Monday and Wednesday and work out on the elliptical on Tuesday and Thursday.
Try different machines or outdoor sports to work muscles in different ways. When using equipment such as a treadmill or elliptical, select a built-in interval program for your desired time and cover the display with a towel. You'll get a great workout, challenged by the changes in speed or incline that come without warning. Gauge the intensity using your own heart rate monitor. Most equipment heart rate and calorie measurements are based on general criteria that can't accurately measure your individual fitness. Even different brands of machines can differ in caloric measurements by as many as four to five calories per minute.
Make sure you don't overwork your body while cross training. Fatigue is a sign that your body needs rest, not extra work. Just because you perform your normal workout well, doesn’t necessarily mean you’re ready for prolonged exercise in another sport. So, approach with caution and limit your first few sessions. Once your body is “warmed up” to the new activity, make your cross training workouts the same length of time as your normal workout. For example, if you usually run 30 minutes, try the elliptical for 30 minutes. Throw in a couple of one- to two-minute intervals, increasing intensity and duration of intervals gradually over time.
Avoid activities that might aggravate injuries. For example, runners with plantar fasciitis don't often respond well to court sports.
For more cross training ideas, here are my “Top 10” cross training activities for runners. But they can be effective no matter what sport or activity you participate in. And don’t forget to include a five minute warm-up and cool down with every workout.
Water Run: Done properly, the movement mimics land running and the water resistance provides excellent strength and conditioning. Many sports teams and pro athletes include pool running as part of base training or intense workouts.
Elliptical: Because it’s a weight-bearing, high-intensity, low-impact activity, the elliptical is perfect for increasing your mileage while giving your joints a break. Perform intervals and increase the resistance or incline with each set. Also, stopping your momentum to switch directions will boost your work effort. You can mimic the running form by using your core and not holding onto the bars. Ellipticals are notorious for the "momentum effect" from bodyweight. To prevent that, crank the resistance so your body has to use force—not momentum—to move the pedals.
Cardio Exercise Class: Build coordination, core strength, and aerobic capacity in a cardio exercise class. Plus it’s a fun way to work out in a group setting.
Stair Climb: If you work in a high-rise building, find a staircase. If not, jump on a Step Mill or Stair Master and climb with rhythm. Try to keep the perceived exertion at the same level it would be if you were on a mountain trail. Take one step at a time to promote turnover and glute strength. While ascending, try not to use the handrails. But if you’re walking down stairs, definitely use the handrails to keep from stumbling.
Treadmill: Just like speed work outdoors, alternate fast intervals with recovery jogs. Or, during recovery, get off the treadmill and do agility drills (for example, side shuffle, high knee drills, butt kicks, etc.) to work your muscles through a greater range of motion. Run on a slight incline of 2 to 4 percent grade. It approximates outside terrain better. Take advantage of an incline to do hill drills.
Swim: Swimming is an excellent cross training activity because it requires total body effort. The more effort exerted against water resistance, the more demand required from your cardiovascular, skeletal, and muscular systems. You can complement laps in the pool with a weight-bearing exercise for optimal bone health and overall conditioning.
Ball Sports: Soccer, tennis, racquetball, basketball, and baseball can be brutal on the joints, so harness your competitive drive and use these sports as a workout and less to work over opponents! You’ll benefit from multidirectional movements, balance requirements, and working to keep your center of gravity in control. Many top Kenyan runners were originally excellent soccer players.
Row: Performed properly, rowing requires total body effort, making it a high-intensity workout. Typically arms fatigue sooner on a rower than legs do on a treadmill, so spend a recovery interval off the rower by jumping rope or walking around the track. When rowing, keep your back straight and abs tight, and push the legs.
Circuit Train: Capitalize on the opportunity to be outdoors or indoors. Combine resistance sets with cardio sets. For example, warm up on a favorite cardio machine, then immediately lift one to three sets of 12-20 bicep/tricep exercises. Then go outdoors and run or speed walk 1/4 to 1/2 mile, followed by sets of push ups or ball throws. Be creative by mixing lower body, core, and upper body resistance work with cardio. Circuit training is great at developing deep aerobic capacity and muscle endurance strength.
Spin Class or Stationary Bike: A bike workout benefits anyone who can't do weight-bearing cardio. Ride one mile as hard as you can and then a 1/2 mile recovery. Repeat until you've gone eight to 10 miles. Mix it up! The real world is not a flat track your ride at a steady pace. Increase your resistance and stand up on the pedals. When you’re sitting, drop the resistance, and increase the cadence. Never pedal without resistance, especially in spin class. It’s a waste of time.
Whether it’s a spin class, hiking, stair stepping, or swimming, use proven cross training methods to stay fit, have fun, and take a purposeful break from the rigors of your normal exercise routine.
Monday, May 31, 2010
Weight Watchers Blueberry Scones
Weight Watchers Blueberry Scones
Source: TURQUOISEBLUE2
Ingredients
2/3 C oatmeal (uncooked, regular kind, not instant or 1-minute variety)
1/3 C Bisquick Light baking mix (dry)
1 T brown sugar
1/2 t baking powder
1/4 C skim/non-fat milk
1 C blueberries (fresh; if frozen, thaw and drain well)
Instructions
Preheat oven to 400 degrees F. Spray a baking sheet with PAM spray.
Combine dry ingredients in a medium-sized bowl; add skim milk and mix thoroughly.
Gently fold in blueberries and combine.
Separate dough into 4 equal "scones" on baking sheet and bake for 12 minutes.
Allow scones to cool on a wire rack.
Source: TURQUOISEBLUE2
Ingredients
2/3 C oatmeal (uncooked, regular kind, not instant or 1-minute variety)
1/3 C Bisquick Light baking mix (dry)
1 T brown sugar
1/2 t baking powder
1/4 C skim/non-fat milk
1 C blueberries (fresh; if frozen, thaw and drain well)
Instructions
Preheat oven to 400 degrees F. Spray a baking sheet with PAM spray.
Combine dry ingredients in a medium-sized bowl; add skim milk and mix thoroughly.
Gently fold in blueberries and combine.
Separate dough into 4 equal "scones" on baking sheet and bake for 12 minutes.
Allow scones to cool on a wire rack.
Sunday, May 30, 2010
Shrimp and Bacon Deviled Eggs
Shrimp and Bacon Deviled Eggs
Source: Cooking Light, APRIL 2007
Ingredients
8 hard-cooked large eggs, shelled
1/4 cup instant potato flakes
1/4 cup fat-free mayonnaise
1 tablespoon chopped fresh chives
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1/2 cup cooked medium shrimp, peeled and chopped (about 4 ounces)
2 tablespoons chopped fresh parsley
3 center-cut bacon slices, cooked and crumbled
Instructions
Cut eggs in half lengthwise; remove yolks. Place 4 yolks in a medium bowl; reserve remaining yolks for another use. Add potato flakes and next 6 ingredients (through red pepper) to yolks; stir well. Stir in shrimp and parsley. Spoon about 1 rounded tablespoon shrimp mixture into each egg white half. Sprinkle with bacon.
Yield: 8 servings (serving size: 2 stuffed egg halves)
CALORIES 83 FAT 3.7g FIBER 0.3g; Points 2
Source: Cooking Light, APRIL 2007
Ingredients
8 hard-cooked large eggs, shelled
1/4 cup instant potato flakes
1/4 cup fat-free mayonnaise
1 tablespoon chopped fresh chives
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1/2 cup cooked medium shrimp, peeled and chopped (about 4 ounces)
2 tablespoons chopped fresh parsley
3 center-cut bacon slices, cooked and crumbled
Instructions
Cut eggs in half lengthwise; remove yolks. Place 4 yolks in a medium bowl; reserve remaining yolks for another use. Add potato flakes and next 6 ingredients (through red pepper) to yolks; stir well. Stir in shrimp and parsley. Spoon about 1 rounded tablespoon shrimp mixture into each egg white half. Sprinkle with bacon.
Yield: 8 servings (serving size: 2 stuffed egg halves)
CALORIES 83 FAT 3.7g FIBER 0.3g; Points 2
Saturday, May 29, 2010
Freezing Eggs
Following are some easy instructions for freezing eggs from ATTY2DE.
Whole Eggs: To freeze whole eggs or yolks crack them into a bowl and gently stir to break up the yolk somewhat. Try not to incorporate air into the eggs. Label the container with the date and the number of eggs. They can be kept frozen for a year, and should be thawed in the refrigerator the day before you intend to use them.
Egg Yolks: To inhibit yolks from getting lumpy during storage, stir in a 1/2-teaspoon salt per 1-cup of egg or yolks. If using for desserts, use 1-tablespoon sugar or corn syrup per 1-cup yolks or whole eggs. Label the container with the date and the number of egg yolks. Use up extra egg yolks in recipes like sauces, custards, ice cream, yellow cakes, mayonnaise, scrambled eggs, and cooked puddings.
Egg Whites: Raw egg whites do not suffer from freezing (cooked egg whites are very rubbery). No salt or sugar is needed. Break and separate the eggs one at a time, making sure that no yolk gets into the whites. Pour into trays and freeze until firm. Label the container with the date and the number of egg whites. Use up extra egg whites in boiled frostings (i.e., 7-minute frosting), meringue cookies, angel food cake, white cakes, or meringue for pies.
Hard-Cook Egg Yolks: Hard-cooked egg yolks can be frozen to use later for toppings or garnishes. Carefully place the yolks in a single layer in a saucepan and add enough water to come at least I inch above the yolks. Cover and quickly bring just to boiling. Remove from the heat and let stand, covered, in the hot water about 15 minutes. Remove with a slotted spoon, drain well and package for freezing.
Hard-cooked whole eggs and whites become tough and watery when frozen, so don't freeze them.
Whole Eggs: To freeze whole eggs or yolks crack them into a bowl and gently stir to break up the yolk somewhat. Try not to incorporate air into the eggs. Label the container with the date and the number of eggs. They can be kept frozen for a year, and should be thawed in the refrigerator the day before you intend to use them.
Egg Yolks: To inhibit yolks from getting lumpy during storage, stir in a 1/2-teaspoon salt per 1-cup of egg or yolks. If using for desserts, use 1-tablespoon sugar or corn syrup per 1-cup yolks or whole eggs. Label the container with the date and the number of egg yolks. Use up extra egg yolks in recipes like sauces, custards, ice cream, yellow cakes, mayonnaise, scrambled eggs, and cooked puddings.
Egg Whites: Raw egg whites do not suffer from freezing (cooked egg whites are very rubbery). No salt or sugar is needed. Break and separate the eggs one at a time, making sure that no yolk gets into the whites. Pour into trays and freeze until firm. Label the container with the date and the number of egg whites. Use up extra egg whites in boiled frostings (i.e., 7-minute frosting), meringue cookies, angel food cake, white cakes, or meringue for pies.
Hard-Cook Egg Yolks: Hard-cooked egg yolks can be frozen to use later for toppings or garnishes. Carefully place the yolks in a single layer in a saucepan and add enough water to come at least I inch above the yolks. Cover and quickly bring just to boiling. Remove from the heat and let stand, covered, in the hot water about 15 minutes. Remove with a slotted spoon, drain well and package for freezing.
Hard-cooked whole eggs and whites become tough and watery when frozen, so don't freeze them.
Friday, May 28, 2010
Low-Fat Egg Salad
Low-Fat Egg Salad
Source: MS.LEFTY
Ingredients
8 large hard-cooked eggs (can use 2 whole eggs and 6 egg whites to cut fat)
1/2 cup chopped celery
1/3 cup chopped green onions
1/3 cup chopped red bell peppers
2 tablespoon light mayonnaise
2 tablespoons non-fat sour cream
1 teaspoon Dijon-style mustard
Salt and pepper to taste
Instructions
To cook the eggs, place them in a single layer in a pan with enough cold water to cover them completely. Bring the water to a boil, remove from heat, cover tightly with a lid, and allow to remain in the water approximately 15 to 20 minutes. Then place under running, cold water to cool quickly. This way of cooking is also known as "coddling." It does not toughen the whites as boiling does.
Peel eggs; discard 4 egg yolks (you will be using 2 whole eggs and 6 egg whites). In a medium-size bowl, chop the eggs up. Add celery, green onions, bell pepper, mayonnaise, sour cream, Dijon mustard, salt and pepper; stir until well mixed.
Makes 6 servings.
Points 1; 2.6 fat grams, 63 calories per serving
Source: MS.LEFTY
Ingredients
8 large hard-cooked eggs (can use 2 whole eggs and 6 egg whites to cut fat)
1/2 cup chopped celery
1/3 cup chopped green onions
1/3 cup chopped red bell peppers
2 tablespoon light mayonnaise
2 tablespoons non-fat sour cream
1 teaspoon Dijon-style mustard
Salt and pepper to taste
Instructions
To cook the eggs, place them in a single layer in a pan with enough cold water to cover them completely. Bring the water to a boil, remove from heat, cover tightly with a lid, and allow to remain in the water approximately 15 to 20 minutes. Then place under running, cold water to cool quickly. This way of cooking is also known as "coddling." It does not toughen the whites as boiling does.
Peel eggs; discard 4 egg yolks (you will be using 2 whole eggs and 6 egg whites). In a medium-size bowl, chop the eggs up. Add celery, green onions, bell pepper, mayonnaise, sour cream, Dijon mustard, salt and pepper; stir until well mixed.
Makes 6 servings.
Points 1; 2.6 fat grams, 63 calories per serving
Thursday, May 27, 2010
Chocolate Bran Muffins
Chocolate Bran Muffins
Source: Amanda Robinson
Ingredients
3 cups of All Bran
2 1/2 cups of warm water
1 box of Betty Crocker low fat brownie mix
1 1/2 teaspoons of baking powder
Instructions
Mix the water and the All Bran together and let it sit for about two minutes.
Add the Betty Crocker low fat brownie mix, and baking soda
Mix, mix, mix. Spray mini loaf or cupcake tins with some Pam and bake in the oven
Bake at 350 degrees for 20-25 minutes and then let cool
Recipe will make 18 Muffins @ 2 pts each or 48 mini muffins @ 1 point each
Source: Amanda Robinson
Ingredients
3 cups of All Bran
2 1/2 cups of warm water
1 box of Betty Crocker low fat brownie mix
1 1/2 teaspoons of baking powder
Instructions
Mix the water and the All Bran together and let it sit for about two minutes.
Add the Betty Crocker low fat brownie mix, and baking soda
Mix, mix, mix. Spray mini loaf or cupcake tins with some Pam and bake in the oven
Bake at 350 degrees for 20-25 minutes and then let cool
Recipe will make 18 Muffins @ 2 pts each or 48 mini muffins @ 1 point each
Wednesday, May 26, 2010
Looking for Feedback
There are a lot of recipes on my blog. I love recipes. Many of the recipes that I post on my blog are recipes that I have found on the Weight Watchers message boards that I have not been able to make. I post them on my blog as a way to save them for myself, so that I will know where to find the recipe at a later date. The message boards are such a success, because people are able to share whether or not they liked a recipe and how they would change it in order to make it better.
As a result I am looking for from you is some feedback. If there are recipes that you try off of my blog, please try to come back and let us all know what you think about it. This way we can help each other find the recipes that best fit our needs. I will begin to post comments on all of the recipes that I have made as a way to get the ball rolling. I hope that you all find this to be helpful.
As a result I am looking for from you is some feedback. If there are recipes that you try off of my blog, please try to come back and let us all know what you think about it. This way we can help each other find the recipes that best fit our needs. I will begin to post comments on all of the recipes that I have made as a way to get the ball rolling. I hope that you all find this to be helpful.
Don't Let Summer Sabotage You!
Keep the Momentum Going with Activity Goals to Really Go For
This week I challenge you all to set an activity goal that will help you get the results you want!
Regular physical activity has many benefits!
Activity is the only thing that will increase your metabolism!
Bored with your exercise routine?
Then according to experts, it’s time for a change.
Exercise needs to be a good fit—otherwise you’re bound to quit!
Make your goal a priority.
With 1,440 minutes in a day why not use 30 of them in the name of health and wellness?
After a while, sticking to a regular routine will be second nature!
"Will Your Summer Pay Off?"
It's just starting to feel like summertime. You're planning vacations, shopping for sandals… Who wants to think about fall just around the corner?
You do. The next 13 weeks will pass quickly, and it will be Labor Day before you know it. When that time comes, will you regret abandoning your weight-loss plans over the hot months? Or will Labor Day find you reaping the rewards of all your hard work?
Summer Smarts
Think about what you can do so that this summer earns you payoffs instead of regrets. You might:
• Continue going to Meetings every week.
• Write everything you eat in your Journal.
• Exercise whenever you can.
• Drink six glasses of water a day.
• Try a new, low POINTS® recipe each week.
Once you've made the list, schedule it into your summer plans. If you stick with it, you will get the payoff of your dreams. But if you start the summer thinking you'll figure it all out as you go, you might find the season's temptations to be too much for you. Then, come September, you'll have to face the consequences.
In the summertime, it's easy to get distracted and lose sight of your goals. So, sometime soon, refer back to your Winning Outcome. Make sure your goals are still:
• Stated in the positive
• Specific
• Under your control
• A good fit with your life
I hope you all had a wonderful memorial day and I’m looking forward to seeing you in the meeting room soon!
This week I challenge you all to set an activity goal that will help you get the results you want!
Regular physical activity has many benefits!
Activity is the only thing that will increase your metabolism!
Bored with your exercise routine?
Then according to experts, it’s time for a change.
Exercise needs to be a good fit—otherwise you’re bound to quit!
Make your goal a priority.
With 1,440 minutes in a day why not use 30 of them in the name of health and wellness?
After a while, sticking to a regular routine will be second nature!
"Will Your Summer Pay Off?"
It's just starting to feel like summertime. You're planning vacations, shopping for sandals… Who wants to think about fall just around the corner?
You do. The next 13 weeks will pass quickly, and it will be Labor Day before you know it. When that time comes, will you regret abandoning your weight-loss plans over the hot months? Or will Labor Day find you reaping the rewards of all your hard work?
Summer Smarts
Think about what you can do so that this summer earns you payoffs instead of regrets. You might:
• Continue going to Meetings every week.
• Write everything you eat in your Journal.
• Exercise whenever you can.
• Drink six glasses of water a day.
• Try a new, low POINTS® recipe each week.
Once you've made the list, schedule it into your summer plans. If you stick with it, you will get the payoff of your dreams. But if you start the summer thinking you'll figure it all out as you go, you might find the season's temptations to be too much for you. Then, come September, you'll have to face the consequences.
In the summertime, it's easy to get distracted and lose sight of your goals. So, sometime soon, refer back to your Winning Outcome. Make sure your goals are still:
• Stated in the positive
• Specific
• Under your control
• A good fit with your life
I hope you all had a wonderful memorial day and I’m looking forward to seeing you in the meeting room soon!
Brownie Cupcakes
Brownie Cupcakes
Source: Amanda Robinson
Ingredients
1 pkg Dark Chocolate Cake Mix
1 can pumpkin
Instructions
Preheat the oven to 350 degrees F. In a large bowl, mix together the cake mix, pumpkin until smooth. Spoon equal amounts of batter into the MINI muffin liners. Bake for 20 to 25 minutes in the preheated oven, until a toothpick inserted in the center of one comes out clean.
Serves: 48 Cupcakes @ 1 pt each ~ 24 cupcakes @ 2 pt each
Source: Amanda Robinson
Ingredients
1 pkg Dark Chocolate Cake Mix
1 can pumpkin
Instructions
Preheat the oven to 350 degrees F. In a large bowl, mix together the cake mix, pumpkin until smooth. Spoon equal amounts of batter into the MINI muffin liners. Bake for 20 to 25 minutes in the preheated oven, until a toothpick inserted in the center of one comes out clean.
Serves: 48 Cupcakes @ 1 pt each ~ 24 cupcakes @ 2 pt each
Tuesday, May 25, 2010
Getting Back on Track
This past week my goal was to get back on track. Tuesday after my Weight Watchers meeting Jon and I went to the store. The rule was that we could only buy healthy food. I am so thankful to have such a supportive husband on my side. We bought lots of fruit and veggies! We bought rice cakes, skinny cow ice cream sandwiches, crystal light on the go drink mixes, string cheese, oatmeal, fiber one bars, and more. It was so much fun. Jon was so helpful to read off the calories, fat, and fiber to me. Then I would enter them into my points calculator to see if they were “healthy”. Toward the end of the shopping trip Jon snuck in some cookies, but took them to work with him so that I would not be tempted by them.
Wednesday was my first day back on plan. I was so nervous! I wanted to stay with my daily points allowance or 24. What I realized that day is that I know what I need to do in order to eat healthy, lose weight, and lead a healthy lifestyle. I had to go back to the basics. These basics are not new to me and have been drilled in my mind over the last 19 months. So I tracked, measured, planned, and prayed. I was not perfect, but I tried my hardest to make good choices.
The only real hiccup this past week came Sunday. It was Jon’s birthday and for dinner we decided to eat the rest of the leftover Chinese food, that I had not touched all week. It was such a treat.
I went to Weight Watchers last night to weigh in and was relieved to find out that I had lost 1.6 pounds! Yes! That was confirmation that I am on my way to getting back on track. I need to add exercise back into my schedule, but I am trying not to overwhelm myself.
Jon and I are moving this week and I am nervous, because stress is something that really drives me to eat more then I need to. However, I am going to continue to take it one day at time. Thankfully I have healthy snacks in the house if I do feel like eating at least I will have some healthy items to choose from.
Wednesday was my first day back on plan. I was so nervous! I wanted to stay with my daily points allowance or 24. What I realized that day is that I know what I need to do in order to eat healthy, lose weight, and lead a healthy lifestyle. I had to go back to the basics. These basics are not new to me and have been drilled in my mind over the last 19 months. So I tracked, measured, planned, and prayed. I was not perfect, but I tried my hardest to make good choices.
The only real hiccup this past week came Sunday. It was Jon’s birthday and for dinner we decided to eat the rest of the leftover Chinese food, that I had not touched all week. It was such a treat.
I went to Weight Watchers last night to weigh in and was relieved to find out that I had lost 1.6 pounds! Yes! That was confirmation that I am on my way to getting back on track. I need to add exercise back into my schedule, but I am trying not to overwhelm myself.
Jon and I are moving this week and I am nervous, because stress is something that really drives me to eat more then I need to. However, I am going to continue to take it one day at time. Thankfully I have healthy snacks in the house if I do feel like eating at least I will have some healthy items to choose from.
Sugar Cookie
Sugar Cookie
Source: Amanda Robinson
Ingredients
1 pkg White Cake Mix
1/2 c Diet 7 up or Diet Sprite
Instructions
Mix together, dough will be thick. Drop on cookie sheet or use cookie press. Bake 350 for 10 minutes.
Serves: 48 Cookies @ 1 pt each
Source: Amanda Robinson
Ingredients
1 pkg White Cake Mix
1/2 c Diet 7 up or Diet Sprite
Instructions
Mix together, dough will be thick. Drop on cookie sheet or use cookie press. Bake 350 for 10 minutes.
Serves: 48 Cookies @ 1 pt each
Monday, May 24, 2010
A Secret for Weight Management
A Simple Way to Prevent Weight Gain
By RealAge
Want to keep that number on the scale right where it is for the next dozen or so years? Here's the 60-minute secret that will make it so: daily walking.
In a long-term study, middle-aged women who averaged about 60 minutes' worth of moderate-intensity exercise like walking on a daily basis experienced almost no weight gain during a 13-year period.
Pound Pusher
If you struggle with your weight already, you might need a little more than a daily 60. The overweight or obese women in the study weren't able to halt weight gain with the same level of exercise that worked for their healthy-weight peers.
The Fitness Factor
The really great news about the exercise study? Moderate-intensity exercise helped the healthy-weight women avoid weight gain even while they continued to eat as they normally would. No special diet was needed. If this works for women, there is no reason why it should not work for men. That means all of us should be walking!
6 Steps to the Perfect Walking Program
1. Think: Every day, no excuses
You must make walking a priority every day. And that's walking -- not gardening or house cleaning or hitting golf balls. You can do those things, too, but they can't take the place of your daily walk. Use a calendar to keep track of your walks.
2. Think: Small
Walk just a few minutes a day if that's all you can do right now. Then, increase by 1 or 2 minutes every few days. And go slowly at first. You'll still burn the same number of calories as a smaller person walking more quickly, because your body is carrying a bigger load. And walking slowly can reduce stress on the knees by up to 25%. Once you've built up your stamina, aim for 30 minutes every day (you can break it into three 10-minute walks if you like).
3. Think: Warm-up
Warm-ups prepare your body, physically and psychologically, for the upcoming workout. For walking workouts, a slower walk is the warm-up. So start by walking slowly for several minutes. You will know you are ready to go at a faster clip when you start to feel a little warmer and your heart beats a little faster.
4. Think: Pleasant
For most people, strenuous exercise is no fun. Odds are, if you work out so hard that you don't enjoy it, you'll probably stop. So cut yourself some slack, and keep the pace enjoyable. This will save you from overuse injuries, too. If you feel pain, do your body a favor: Listen, and let up.
5. Think: Crank it up (gradually)
Once you've been walking for a while, and you're feeling good and enjoying more energy and stamina, increase your activity: Go faster or farther. But do not increase it more than 10% in any week, no matter how good you feel.
6. Think: Stretch, stretch, stretch
Great health without stretching is like trying to look good without combing your hair -- it isn’t going to happen. Set aside 2 or 3 minutes to stretch when you're done walking. Stretching the muscles you just used allows them to be ready for the next time you want to use them. It's not clear if stretching decreases soreness afterward, but it definitely improves and maintains joint range of motion. Here are some stretching basics:
• Move slowly into the stretch position until you feel a gentle (not painful) pulling sensation.
• Hold the stretch for 10 to 30 seconds without bouncing.
• Repeat each stretch at least two or three times. (If you cut corners and only do it once, hold the stretch for at least 20 seconds.)
• Do one stretch for each muscle group you exercise.
• Stop immediately if you feel pain in a joint when performing a stretch. Stretches should be felt in the muscles, not the joints.
More Walking Wonders
Walk not only for the physical effects but also for the psychological boost. Remember where self-esteem comes from: the ability to overcome obstacles and achieve goals. Walking accomplishes both! And if you learn to enjoy your stretching sessions and indulge in them, stretching may become as much of a benefit to your body and psyche as walking.
By RealAge
Want to keep that number on the scale right where it is for the next dozen or so years? Here's the 60-minute secret that will make it so: daily walking.
In a long-term study, middle-aged women who averaged about 60 minutes' worth of moderate-intensity exercise like walking on a daily basis experienced almost no weight gain during a 13-year period.
Pound Pusher
If you struggle with your weight already, you might need a little more than a daily 60. The overweight or obese women in the study weren't able to halt weight gain with the same level of exercise that worked for their healthy-weight peers.
The Fitness Factor
The really great news about the exercise study? Moderate-intensity exercise helped the healthy-weight women avoid weight gain even while they continued to eat as they normally would. No special diet was needed. If this works for women, there is no reason why it should not work for men. That means all of us should be walking!
6 Steps to the Perfect Walking Program
1. Think: Every day, no excuses
You must make walking a priority every day. And that's walking -- not gardening or house cleaning or hitting golf balls. You can do those things, too, but they can't take the place of your daily walk. Use a calendar to keep track of your walks.
2. Think: Small
Walk just a few minutes a day if that's all you can do right now. Then, increase by 1 or 2 minutes every few days. And go slowly at first. You'll still burn the same number of calories as a smaller person walking more quickly, because your body is carrying a bigger load. And walking slowly can reduce stress on the knees by up to 25%. Once you've built up your stamina, aim for 30 minutes every day (you can break it into three 10-minute walks if you like).
3. Think: Warm-up
Warm-ups prepare your body, physically and psychologically, for the upcoming workout. For walking workouts, a slower walk is the warm-up. So start by walking slowly for several minutes. You will know you are ready to go at a faster clip when you start to feel a little warmer and your heart beats a little faster.
4. Think: Pleasant
For most people, strenuous exercise is no fun. Odds are, if you work out so hard that you don't enjoy it, you'll probably stop. So cut yourself some slack, and keep the pace enjoyable. This will save you from overuse injuries, too. If you feel pain, do your body a favor: Listen, and let up.
5. Think: Crank it up (gradually)
Once you've been walking for a while, and you're feeling good and enjoying more energy and stamina, increase your activity: Go faster or farther. But do not increase it more than 10% in any week, no matter how good you feel.
6. Think: Stretch, stretch, stretch
Great health without stretching is like trying to look good without combing your hair -- it isn’t going to happen. Set aside 2 or 3 minutes to stretch when you're done walking. Stretching the muscles you just used allows them to be ready for the next time you want to use them. It's not clear if stretching decreases soreness afterward, but it definitely improves and maintains joint range of motion. Here are some stretching basics:
• Move slowly into the stretch position until you feel a gentle (not painful) pulling sensation.
• Hold the stretch for 10 to 30 seconds without bouncing.
• Repeat each stretch at least two or three times. (If you cut corners and only do it once, hold the stretch for at least 20 seconds.)
• Do one stretch for each muscle group you exercise.
• Stop immediately if you feel pain in a joint when performing a stretch. Stretches should be felt in the muscles, not the joints.
More Walking Wonders
Walk not only for the physical effects but also for the psychological boost. Remember where self-esteem comes from: the ability to overcome obstacles and achieve goals. Walking accomplishes both! And if you learn to enjoy your stretching sessions and indulge in them, stretching may become as much of a benefit to your body and psyche as walking.
Taco Pie
Taco Pie
Source: Amanda Robinson
Ingredients
8 (1 oz) Reduced Fat Biscuits or Crescent Rolls (unbaked, refrigerated in the tube kind)
1 lb Lean Ground Beef or Ground Round
2 tbs Green Pepper, chopped
8 oz Mozzarella Cheese (Healthy Choice or equivalent)
1 can (6 oz) Tomato Paste
1 can Water
1 pkg Taco Seasoning Mix
Instructions
Press biscuits into pie pan, covering the bottom and sides.
Brown meat, drain.
Add all ingredients, except cheese.
Layer 1/2 meat mixture, 1/2 cheese mixture. Repeat.
Bake at 400 degrees for 15 minutes.
Serves 8.
One Serving (1/4 pie) - 9 Points
One Serving (1/6 pie) - 6 Points
One Serving (1/8 pie) - 4.5 Points
Source: Amanda Robinson
Ingredients
8 (1 oz) Reduced Fat Biscuits or Crescent Rolls (unbaked, refrigerated in the tube kind)
1 lb Lean Ground Beef or Ground Round
2 tbs Green Pepper, chopped
8 oz Mozzarella Cheese (Healthy Choice or equivalent)
1 can (6 oz) Tomato Paste
1 can Water
1 pkg Taco Seasoning Mix
Instructions
Press biscuits into pie pan, covering the bottom and sides.
Brown meat, drain.
Add all ingredients, except cheese.
Layer 1/2 meat mixture, 1/2 cheese mixture. Repeat.
Bake at 400 degrees for 15 minutes.
Serves 8.
One Serving (1/4 pie) - 9 Points
One Serving (1/6 pie) - 6 Points
One Serving (1/8 pie) - 4.5 Points
Sunday, May 23, 2010
No-Bake Raspberry Lemon Bars
No-Bake Raspberry Lemon Bars
Source: MOM4FITZS
Ingredients
2 pkg fresh raspberries (about 2 1/2 cups) divided
6 whole graham crackers crushed
2 T butter or margarine melted
2 pkg FF cream cheese softened
1 jar (7 oz) Marshmallow creme
1 T lemon juice
Instructions
Save 20 raspberries for garnish. Mix graham crumbs and butter together. Press firmly into 9 in square pan and refrigerate. Beat cream cheese, marshmallow creme, and lemon juice with mixer until light and fluffy. Stir in remaining raspberries and spread over crust. Refrigerate at least 4 hours. Cut into 20 bars and place 1 raspberry on top each serving.
Serves 20
80 calories, 2 g fat, 1 g fiber; Points 2
Source: MOM4FITZS
Ingredients
2 pkg fresh raspberries (about 2 1/2 cups) divided
6 whole graham crackers crushed
2 T butter or margarine melted
2 pkg FF cream cheese softened
1 jar (7 oz) Marshmallow creme
1 T lemon juice
Instructions
Save 20 raspberries for garnish. Mix graham crumbs and butter together. Press firmly into 9 in square pan and refrigerate. Beat cream cheese, marshmallow creme, and lemon juice with mixer until light and fluffy. Stir in remaining raspberries and spread over crust. Refrigerate at least 4 hours. Cut into 20 bars and place 1 raspberry on top each serving.
Serves 20
80 calories, 2 g fat, 1 g fiber; Points 2
Saturday, May 22, 2010
Broccoli Cheddar Quiche
Broccoli Cheddar Quiche
Source: SUZEEQ22
Ingredients
6 oz pie crust, 9-inch, refrigerated
2 tsp olive oil
1/2 cup(s) red onion(s), chopped
1 1/4 cup(s) part-skim ricotta cheese
1 cup(s) low-fat shredded cheddar cheese
1 large egg(s)
2 large egg white(s)
1 Tbsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground, or more to taste
10 oz frozen chopped broccoli, thawed and well-drained
1 Tbsp grated Parmesan cheese
Instructions
Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.
To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.
Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Yields 1 piece per serving.
Notes: Not a broccoli fan? Substitute spinach in its place.
Source: SUZEEQ22
Ingredients
6 oz pie crust, 9-inch, refrigerated
2 tsp olive oil
1/2 cup(s) red onion(s), chopped
1 1/4 cup(s) part-skim ricotta cheese
1 cup(s) low-fat shredded cheddar cheese
1 large egg(s)
2 large egg white(s)
1 Tbsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground, or more to taste
10 oz frozen chopped broccoli, thawed and well-drained
1 Tbsp grated Parmesan cheese
Instructions
Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.
To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.
Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Yields 1 piece per serving.
Notes: Not a broccoli fan? Substitute spinach in its place.
Friday, May 21, 2010
Gooey-Good Queso Dip 'n Chips
Gooey-Good Queso Dip 'n Chips
Source: Hungry Girl
Ingredients
1 cup frozen ground-beef-style soy crumbles (like the kind by Boca or Morningstar Farms)
3/4 tsp. dry taco seasoning mix, divided
3/4 tsp. ground cumin, divided
1/3 cup light plain soymilk
2/3 cup shredded fat-free cheddar cheese
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. fat-free cream cheese, room temperature
1/8 tsp. chili powder, or more to taste
30 (about 1 2/3 oz.) Guiltless Gourmet All Natural Yellow Corn Tortilla Chips (or another brand of low-fat baked tortilla chips)
Instructions
Bring a small pot sprayed with nonstick spray to medium-high heat. Add frozen crumbles and sprinkle with 1/2 tsp. taco seasoning and 1/4 tsp. cumin. Cook for about 4 minutes, mixing occasionally, until thawed and hot. Remove seasoned crumbles and set aside. Remove pot from heat and let cool slightly.
To the pot, add soymilk, all three cheeses, chili powder, remaining 1/4 tsp. taco seasoning, and remaining 1/2 tsp. cumin. Add 1/4 cup water and bring to medium-low heat. Stirring frequently, heat until cheeses have melted and mixture has a smooth, sauce-like consistency.
Add seasoned crumbles to the pot, and continue to cook and stir until hot. If you like, warm chips in the microwave. Place dip in a fun bowl, and serve with chips!
MAKES 3 SERVINGS
Serving Size: 1/3rd of recipe (about 1/3 cup dip and 10 chips)
Calories: 186 Fat: 4g Fiber: 3g POINTS® value 3*
Source: Hungry Girl
Ingredients
1 cup frozen ground-beef-style soy crumbles (like the kind by Boca or Morningstar Farms)
3/4 tsp. dry taco seasoning mix, divided
3/4 tsp. ground cumin, divided
1/3 cup light plain soymilk
2/3 cup shredded fat-free cheddar cheese
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. fat-free cream cheese, room temperature
1/8 tsp. chili powder, or more to taste
30 (about 1 2/3 oz.) Guiltless Gourmet All Natural Yellow Corn Tortilla Chips (or another brand of low-fat baked tortilla chips)
Instructions
Bring a small pot sprayed with nonstick spray to medium-high heat. Add frozen crumbles and sprinkle with 1/2 tsp. taco seasoning and 1/4 tsp. cumin. Cook for about 4 minutes, mixing occasionally, until thawed and hot. Remove seasoned crumbles and set aside. Remove pot from heat and let cool slightly.
To the pot, add soymilk, all three cheeses, chili powder, remaining 1/4 tsp. taco seasoning, and remaining 1/2 tsp. cumin. Add 1/4 cup water and bring to medium-low heat. Stirring frequently, heat until cheeses have melted and mixture has a smooth, sauce-like consistency.
Add seasoned crumbles to the pot, and continue to cook and stir until hot. If you like, warm chips in the microwave. Place dip in a fun bowl, and serve with chips!
MAKES 3 SERVINGS
Serving Size: 1/3rd of recipe (about 1/3 cup dip and 10 chips)
Calories: 186 Fat: 4g Fiber: 3g POINTS® value 3*
Thursday, May 20, 2010
Buffalo Chicken Meatloaf
Buffalo Chicken Meatloaf
Source: PMMOAK
Ingredients
2/3 cup rolled oats
1/2 cup fat-free milk
1/4 cup Frank's wing sauce
1 lb. ground chicken breast or ground turkey
1/2 cup finely chopped celery
1/4 cup shredded carrot
1/3 cup chopped sweet onion
2 large egg whites, lightly beaten
1/2 cup crumbled blue cheese
Instructions
1.Preheat the oven to 350 degrees. Prepare a 9x5x3 loaf pan with non-stick cooking spray.
2.Combine the oats and milk in a mixing bowl and let stand 3 minutes, or until the oats begin to soften. Stir in the wing sauce. Add the ground chicken, celery, carrot, onion, egg whites and salt to taste.
3.Using a large spoon or with your hands, gently combine the mixture. Add the blue cheese and gently combine.
4.Transfer mixture to loaf pan, smooth the top flat, and spread the remaining wing sauce on top. Sprinkle the reserved onion slices over the sauce.
5.Bake 35-45 minutes, or until the center of the meatloaf is no longer pink. Serve immediately.
Serves 12; 2 PointsPlus+
For Recipe Review, click here.
Source: PMMOAK
Ingredients
2/3 cup rolled oats
1/2 cup fat-free milk
1/4 cup Frank's wing sauce
1 lb. ground chicken breast or ground turkey
1/2 cup finely chopped celery
1/4 cup shredded carrot
1/3 cup chopped sweet onion
2 large egg whites, lightly beaten
1/2 cup crumbled blue cheese
Instructions
1.Preheat the oven to 350 degrees. Prepare a 9x5x3 loaf pan with non-stick cooking spray.
2.Combine the oats and milk in a mixing bowl and let stand 3 minutes, or until the oats begin to soften. Stir in the wing sauce. Add the ground chicken, celery, carrot, onion, egg whites and salt to taste.
3.Using a large spoon or with your hands, gently combine the mixture. Add the blue cheese and gently combine.
4.Transfer mixture to loaf pan, smooth the top flat, and spread the remaining wing sauce on top. Sprinkle the reserved onion slices over the sauce.
5.Bake 35-45 minutes, or until the center of the meatloaf is no longer pink. Serve immediately.
Serves 12; 2 PointsPlus+
For Recipe Review, click here.
Wednesday, May 19, 2010
Vegetable Lasagna
Vegetable Lasagna
Source: Health, MARCH 2009
Ingredients
Olive oil cooking spray
1 ounce dried porcini mushrooms
8 ounces fresh lasagna noodles, 5 inches square (about 1/2 box)
2 cups skim milk
3 tablespoons light butter spread (such as Smart Balance)
3 tablespoons all-purpose flour
1 teaspoon salt, divided
1/8 teaspoon freshly grated nutmeg
2 small, thin zucchini, thinly sliced into rounds (about 1 2/3 cups)
1/2 teaspoon freshly ground black pepper
1 (19-ounce) package frozen artichoke hearts, thawed, thinly sliced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/2 cup low-fat ricotta cheese
1/2 cup freshly grated Parmesan cheese
Instructions
1. Preheat oven to 400°. Coat an 8-inch square baking pan with cooking spray. Add 1 cup boiling water to mushrooms; let stand 20 minutes. Drain, reserving liquid. Squeeze dry; roughly chop.
2. Bring a pot of water to a boil. Add lasagna; cook 9 minutes or until al dente. Place on baking sheet with plastic wrap between layers to prevent sticking.
3. Bring milk just to a boil in a small saucepan. Meanwhile, melt butter spread in a separate pan over medium heat. Add flour to butter, and cook, whisking constantly, 2–3 minutes or until smooth and bubbling. Slowly add milk, whisking constantly; cook 4–5 minutes or until smooth, thickened, and boiling. Whisk in 1/2 teaspoon salt and nutmeg. Transfer milk mixture (béchamel sauce) to a bowl. Cover, pressing down on surface with plastic wrap; set aside.
4. Place a large skillet over medium-high heat. When hot, coat with cooking spray. Add zucchini; season with 1/4 teaspoon each salt and pepper. Cook 5 minutes or until lightly browned and just tender. Stir in artichoke hearts, mushrooms and liquid, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper. Raise heat to high; cook 3–4 minutes or until liquid is absorbed.
5. Spread 2 tablespoons béchamel over bottom of pan. Cut lasagna to fit without overlapping (about 2 1/2 sheets per layer). Spread one-quarter of sauce over noodles. Scatter one-third spinach and one-third vegetables on top. Dollop with one-third ricotta; sprinkle with 1 tablespoon Parmesan. Top with a layer of noodles; repeat 2 more times. Finish with noodles, and top with remaining béchamel; sprinkle with remaining Parmesan. Cover with foil; bake 25 minutes. Remove foil; bake 25 minutes or until top is golden. Remove from oven; let stand 20 minutes.
Yield: Makes 6 servings (serving size: 1 (2 1/2- x 4-inch) piece)
CALORIES 339 FAT 10g FIBER 6g; Points 7
Health, MARCH 2009
Source: Health, MARCH 2009
Ingredients
Olive oil cooking spray
1 ounce dried porcini mushrooms
8 ounces fresh lasagna noodles, 5 inches square (about 1/2 box)
2 cups skim milk
3 tablespoons light butter spread (such as Smart Balance)
3 tablespoons all-purpose flour
1 teaspoon salt, divided
1/8 teaspoon freshly grated nutmeg
2 small, thin zucchini, thinly sliced into rounds (about 1 2/3 cups)
1/2 teaspoon freshly ground black pepper
1 (19-ounce) package frozen artichoke hearts, thawed, thinly sliced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/2 cup low-fat ricotta cheese
1/2 cup freshly grated Parmesan cheese
Instructions
1. Preheat oven to 400°. Coat an 8-inch square baking pan with cooking spray. Add 1 cup boiling water to mushrooms; let stand 20 minutes. Drain, reserving liquid. Squeeze dry; roughly chop.
2. Bring a pot of water to a boil. Add lasagna; cook 9 minutes or until al dente. Place on baking sheet with plastic wrap between layers to prevent sticking.
3. Bring milk just to a boil in a small saucepan. Meanwhile, melt butter spread in a separate pan over medium heat. Add flour to butter, and cook, whisking constantly, 2–3 minutes or until smooth and bubbling. Slowly add milk, whisking constantly; cook 4–5 minutes or until smooth, thickened, and boiling. Whisk in 1/2 teaspoon salt and nutmeg. Transfer milk mixture (béchamel sauce) to a bowl. Cover, pressing down on surface with plastic wrap; set aside.
4. Place a large skillet over medium-high heat. When hot, coat with cooking spray. Add zucchini; season with 1/4 teaspoon each salt and pepper. Cook 5 minutes or until lightly browned and just tender. Stir in artichoke hearts, mushrooms and liquid, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper. Raise heat to high; cook 3–4 minutes or until liquid is absorbed.
5. Spread 2 tablespoons béchamel over bottom of pan. Cut lasagna to fit without overlapping (about 2 1/2 sheets per layer). Spread one-quarter of sauce over noodles. Scatter one-third spinach and one-third vegetables on top. Dollop with one-third ricotta; sprinkle with 1 tablespoon Parmesan. Top with a layer of noodles; repeat 2 more times. Finish with noodles, and top with remaining béchamel; sprinkle with remaining Parmesan. Cover with foil; bake 25 minutes. Remove foil; bake 25 minutes or until top is golden. Remove from oven; let stand 20 minutes.
Yield: Makes 6 servings (serving size: 1 (2 1/2- x 4-inch) piece)
CALORIES 339 FAT 10g FIBER 6g; Points 7
Health, MARCH 2009
Tuesday, May 18, 2010
Sticky Chicken or Chops
Sticky Chicken or Chops
Source:Lyssiemama
Ingredients
4 chicken breasts or pork chops
1/2 cups ketchup
3 Tbsp unpacked brown sugar
2 Tbsp vinegar
2 Tbsp Worcestershire sauce
2 tsp mustard
Instructions
Mix wet ingredients, spoon over meat and bake 350 for 10 minutes.
Options: 4 chicken breasts or pork chops
Serves 4
Source:Lyssiemama
Ingredients
4 chicken breasts or pork chops
1/2 cups ketchup
3 Tbsp unpacked brown sugar
2 Tbsp vinegar
2 Tbsp Worcestershire sauce
2 tsp mustard
Instructions
Mix wet ingredients, spoon over meat and bake 350 for 10 minutes.
Options: 4 chicken breasts or pork chops
Serves 4
Monday, May 17, 2010
Wow...I Gained!!!
My Weight Watchers leader, Linda, shared this with me. Lida said that this was submitted by a successful weight loss member. Please enjoy it as much as we did.
Wow...I Gained!!!
Although I have LOST 92 lbs, I realized this morning how much I have GAINED!
I have GAINED a new healthier, balanced diet, a new variety of foods that I love that are good for me!
I have GAINED a BMI of 25 (down from 40), a healthier heart, a longer life.
I have GAINED a whole new wardrobe of cute skinny clothes!
I have GAINED the ability to go up and down stairs without huffing and puffing, walk all day without tiring, and keep up with my kids!
I have GAINED increased strength and coordination - and a new appreciation for fitness.
I have GAINED a respect for myself!
I have GAINED social confidence.
I have GAINED a sense of empowerment - my life is in control!
I have GAINED a big smile on my face when I look in the mirror and see ME again.
I have GAINED an understanding of how I got so overweight and what to do to avoid ever going back there.
I have GAINED a new way of handling problems rather than medicating myself with food.
I have GAINED the respect of others who didn't think I could do this, and never believed I would stick with it.
I have GAINED the knowledge that I am setting a good example for my children of a healthier attitude towards food and exercise.
I have GAINED faith in my ability to accomplish anything I commit myself to achieving!
I have GAINED a wealth of friends through this message board a circle of support that surrounds me daily!
See - "gaining" isn't such a bad thing!
Wow...I Gained!!!
Although I have LOST 92 lbs, I realized this morning how much I have GAINED!
I have GAINED a new healthier, balanced diet, a new variety of foods that I love that are good for me!
I have GAINED a BMI of 25 (down from 40), a healthier heart, a longer life.
I have GAINED a whole new wardrobe of cute skinny clothes!
I have GAINED the ability to go up and down stairs without huffing and puffing, walk all day without tiring, and keep up with my kids!
I have GAINED increased strength and coordination - and a new appreciation for fitness.
I have GAINED a respect for myself!
I have GAINED social confidence.
I have GAINED a sense of empowerment - my life is in control!
I have GAINED a big smile on my face when I look in the mirror and see ME again.
I have GAINED an understanding of how I got so overweight and what to do to avoid ever going back there.
I have GAINED a new way of handling problems rather than medicating myself with food.
I have GAINED the respect of others who didn't think I could do this, and never believed I would stick with it.
I have GAINED the knowledge that I am setting a good example for my children of a healthier attitude towards food and exercise.
I have GAINED faith in my ability to accomplish anything I commit myself to achieving!
I have GAINED a wealth of friends through this message board a circle of support that surrounds me daily!
See - "gaining" isn't such a bad thing!
Exercise safely
Here is the latest email from Dr. Jacobs
10 tips for exercising safely
Almost anybody can safely take up walking, and light to moderate exercise is usually fine for healthy adults with no troublesome symptoms. But do you need to talk to your doctor before taking on a more strenuous regimen? It’s wise to talk to a doctor if you have any questions about your health or plan to start more vigorous workouts, especially if you haven’t been active recently.
Definitely talk to a doctor if you have any injuries or a chronic or unstable health condition, such as heart disease or several risk factors for heart disease, a respiratory ailment like asthma, high blood pressure, joint or bone disease (including osteoporosis), a neurological illness, or diabetes. Also consult your doctor if you suspect you may have an illness that would interfere with an exercise program or if you have been experiencing any troublesome symptoms, such as chest pain, shortness of breath, or dizziness.
10 tips for avoiding injuries
Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries:
1. Take five to 10 minutes to warm up and cool down properly.
2. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.
3. Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.
4. Listen to your body. Hold off on exercise when you’re sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.
5. If you stop exercising for a while, drop back to a lower level of exercise initially. If you’re doing strength training, for example, lift lighter weights or do fewer reps or sets.
6. For most people, simply drinking plenty of water is sufficient. But if you’re working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.
7. Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.
8. For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.
9. Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.
10. Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don’t forget gloves.
Delayed muscle soreness that starts 12 to 24 hours after a workout and gradually abates is a normal response to taxing your muscles. By contrast, persistent or intense muscle pain that starts during a workout or right afterward, or muscle soreness that persists more than one to two weeks, merits a call to your doctor for advice.
10 tips for exercising safely
Almost anybody can safely take up walking, and light to moderate exercise is usually fine for healthy adults with no troublesome symptoms. But do you need to talk to your doctor before taking on a more strenuous regimen? It’s wise to talk to a doctor if you have any questions about your health or plan to start more vigorous workouts, especially if you haven’t been active recently.
Definitely talk to a doctor if you have any injuries or a chronic or unstable health condition, such as heart disease or several risk factors for heart disease, a respiratory ailment like asthma, high blood pressure, joint or bone disease (including osteoporosis), a neurological illness, or diabetes. Also consult your doctor if you suspect you may have an illness that would interfere with an exercise program or if you have been experiencing any troublesome symptoms, such as chest pain, shortness of breath, or dizziness.
10 tips for avoiding injuries
Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries:
1. Take five to 10 minutes to warm up and cool down properly.
2. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.
3. Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.
4. Listen to your body. Hold off on exercise when you’re sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.
5. If you stop exercising for a while, drop back to a lower level of exercise initially. If you’re doing strength training, for example, lift lighter weights or do fewer reps or sets.
6. For most people, simply drinking plenty of water is sufficient. But if you’re working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.
7. Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.
8. For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.
9. Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.
10. Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don’t forget gloves.
Delayed muscle soreness that starts 12 to 24 hours after a workout and gradually abates is a normal response to taxing your muscles. By contrast, persistent or intense muscle pain that starts during a workout or right afterward, or muscle soreness that persists more than one to two weeks, merits a call to your doctor for advice.
The Perfect Cheesecake
The Perfect Cheesecake
Source: Cooking Light, JULY 1999
Ingredients
1/2 cup graham cracker crumbs (about 6 cookie squares)
Cooking spray
1 (32-ounce) carton plain fat-free yogurt
1/3 cup all-purpose flour
1 cup sugar
2 teaspoons vanilla extract
1 tablespoon grated lemon rind
1/3 cup fat-free sour cream
2 (8-ounce) blocks 1/3-less-fat cream cheese, softened
1 (8-ounce) carton egg substitute
Instructions
Firmly press crumbs into the bottom and up the sides of a 9-inch springform pan coated with cooking spray.
Place a colander in a 2-quart glass measure or a medium bowl. Line the colander with four layers of cheesecloth, allowing cheesecloth to extend over outside edges of the bowl. Spoon yogurt into the colander. Cover loosely with plastic wrap, and refrigerate 12 hours. Spoon yogurt cheese into a bowl, and discard the liquid.
Preheat oven to 350°.
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine drained yogurt, flour, and the next 5 ingredients (flour through cream cheese) in a large bowl; beat at medium speed of a mixer until blended. Slowly add egg substitute, and beat until combined. Pour cheese mixture into prepared crust. Place in a large shallow baking pan, and add hot water to pan to a depth of 1 inch. Bake at 350° for 1 hour and 10 minutes. Remove sides from pan, and cool to room temperature. Cover and chill at least 8 hours.
Yield: 12 servings (serving size: 1 slice)
CALORIES 263 (32% from fat); FAT 9.4g (sat 5.7g,mono 2.7g,poly 0.4g); PROTEIN 12.7g; CHOLESTEROL 29mg; CALCIUM 224mg; SODIUM 264mg; FIBER 0.1g; IRON 0.8mg; CARBOHYDRATE 30g
Source: Cooking Light, JULY 1999
Ingredients
1/2 cup graham cracker crumbs (about 6 cookie squares)
Cooking spray
1 (32-ounce) carton plain fat-free yogurt
1/3 cup all-purpose flour
1 cup sugar
2 teaspoons vanilla extract
1 tablespoon grated lemon rind
1/3 cup fat-free sour cream
2 (8-ounce) blocks 1/3-less-fat cream cheese, softened
1 (8-ounce) carton egg substitute
Instructions
Firmly press crumbs into the bottom and up the sides of a 9-inch springform pan coated with cooking spray.
Place a colander in a 2-quart glass measure or a medium bowl. Line the colander with four layers of cheesecloth, allowing cheesecloth to extend over outside edges of the bowl. Spoon yogurt into the colander. Cover loosely with plastic wrap, and refrigerate 12 hours. Spoon yogurt cheese into a bowl, and discard the liquid.
Preheat oven to 350°.
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine drained yogurt, flour, and the next 5 ingredients (flour through cream cheese) in a large bowl; beat at medium speed of a mixer until blended. Slowly add egg substitute, and beat until combined. Pour cheese mixture into prepared crust. Place in a large shallow baking pan, and add hot water to pan to a depth of 1 inch. Bake at 350° for 1 hour and 10 minutes. Remove sides from pan, and cool to room temperature. Cover and chill at least 8 hours.
Yield: 12 servings (serving size: 1 slice)
CALORIES 263 (32% from fat); FAT 9.4g (sat 5.7g,mono 2.7g,poly 0.4g); PROTEIN 12.7g; CHOLESTEROL 29mg; CALCIUM 224mg; SODIUM 264mg; FIBER 0.1g; IRON 0.8mg; CARBOHYDRATE 30g
Sunday, May 16, 2010
Roasted Red Pepper Hummus
Roasted Red Pepper Hummus
Source: Fight the Fat Foodie
Ingredients
1 30-ounce can chickpeas, drained and rinsed
1/2 cup tahini
1 tablespoon extra virgin olive oil
3 tablespoons low-salt chicken broth
2 tablespoons lemon juice
3 cloves garlic
12 ounces roasted red pepper (either your own or store-bought)
salt and pepper to taste
Instructions
Combine all ingredients in a blender or food processor and puree until smooth.
Servings 12; 5 pointsplus per serving (approx. 1/4 cup)
Source: Fight the Fat Foodie
Ingredients
1 30-ounce can chickpeas, drained and rinsed
1/2 cup tahini
1 tablespoon extra virgin olive oil
3 tablespoons low-salt chicken broth
2 tablespoons lemon juice
3 cloves garlic
12 ounces roasted red pepper (either your own or store-bought)
salt and pepper to taste
Instructions
Combine all ingredients in a blender or food processor and puree until smooth.
Servings 12; 5 pointsplus per serving (approx. 1/4 cup)
Saturday, May 15, 2010
Party Meatballs
Party Meatballs
Source: RHODIEBEAN55
Ingredients
Two pounds frozen turkey meatballs
16 oz Polaner sugar free grape jelly
24 oz Heinz Chili Sauce
Instructions
Place meatballs in crock pot
Mix jelly and chili sauce together with a wire whisk and pour over meatballs
Cook on low for several hours or until heated thru, stirring occasionally.
NOTES: I have used varied amounts of the grape jelly/chili sauce and it always comes out good! But, less chili sauce suits me best.
Servings: 25; Points 2
Source: RHODIEBEAN55
Ingredients
Two pounds frozen turkey meatballs
16 oz Polaner sugar free grape jelly
24 oz Heinz Chili Sauce
Instructions
Place meatballs in crock pot
Mix jelly and chili sauce together with a wire whisk and pour over meatballs
Cook on low for several hours or until heated thru, stirring occasionally.
NOTES: I have used varied amounts of the grape jelly/chili sauce and it always comes out good! But, less chili sauce suits me best.
Servings: 25; Points 2
Friday, May 14, 2010
Only One Time
I was hoping that God would use the Encouragement For Today from Proverbs 31 Ministries to speak to my heart. When I opened this email this morning I just hard to smile, because this is one of my favorite passages in all of scripture. I am so thankful for such a timely devotional. I really needed to be reminded of this truth today. I hope it encourages you as much as it encouraged me.
Here is this morning's Proverbs 31 devotional.
Only One Thing
14 May 2010
Zoe Elmore
"You are worried and upset about many things, but only one thing is needed. Mary has chosen what is better, and it will not be taken away from her." Luke 10:41-42 (NIV)
I had a college professor who told our health class to be sure we had eight hours of sleep, eight hours of work, and eight hours of leisure. It was her opinion that this formula would bring about a balanced life.
I can see you rolling your eyes and thinking, "Really?"
While I don't agree with my professor's formula I do agree that our lives must have balance and in order to achieve that balance we must return to putting our relationship with the Lord first.
Remember the story where Jesus told Martha, the sister of Mary and Lazarus that she needed to rethink her prioriti es? Martha was upset with Mary because she dropped what she was doing to sit at the feet of Jesus. Martha, however, continued with her hostess responsibilities until she had enough.
"But Martha was distracted by all the preparations that had to be made. She came to him and asked, 'Lord, don't you care that my sister has left me to do the work by myself? Tell her to help me!'" (Luke 10:40, NIV).
But Jesus told Martha that it was Mary who had put her relationship with the Lord first in her life. "'Martha, Martha,' the Lord answered, 'You are worried and upset about many things, but only one thing is needed. Mary has chosen what is better, and it will not be taken away from her'" (Luke 10:41-42,NIV).
Martha was one smart lady and she learned her lesson well. After this encounter, when Jesus arrived to call Lazarus from the grave, it was Mary who stayed in the house and Martha who went out to greet Him.
I love that it was Martha to whom Jesus said: "I am t he resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die. Do you believe this?" (John 11:25-26, NIV).
Her reply confirms just how much Martha's priorities had changed: "'Yes, Lord,' she told him, 'I believe that you are the Christ, the Son of God, who was to come into the world'" (John 11:27,NIV).
Setting priorities in today's fast-paced life can be challenging for sure. We try to squeeze as much as we can into the twenty four hours in each day. Yet when we've had enough and can't take any more, that's when we find ourselves crying out to the Lord for help. If you're anything like me you will hear His sweet words whispering to your heart, "Only one thing is needed."
The simple truth is when we put God first in our lives; everything else will fall into place. Our responsibilities will continue and the demands of life will go on but God will be there to help us bring order out of ch aos. "In all your ways acknowledge him, and he will make your paths straight" (Proverbs 3:6,NIV).
Dear Lord, I confess that my life is pulled in too many directions. When I am anxious about doing things I have trouble hearing Your Word. Help me to treasure the "one thing" that I need and trust You to put the rest in order. In Jesus' Name, Amen.
Here is this morning's Proverbs 31 devotional.
Only One Thing
14 May 2010
Zoe Elmore
"You are worried and upset about many things, but only one thing is needed. Mary has chosen what is better, and it will not be taken away from her." Luke 10:41-42 (NIV)
I had a college professor who told our health class to be sure we had eight hours of sleep, eight hours of work, and eight hours of leisure. It was her opinion that this formula would bring about a balanced life.
I can see you rolling your eyes and thinking, "Really?"
While I don't agree with my professor's formula I do agree that our lives must have balance and in order to achieve that balance we must return to putting our relationship with the Lord first.
Remember the story where Jesus told Martha, the sister of Mary and Lazarus that she needed to rethink her prioriti es? Martha was upset with Mary because she dropped what she was doing to sit at the feet of Jesus. Martha, however, continued with her hostess responsibilities until she had enough.
"But Martha was distracted by all the preparations that had to be made. She came to him and asked, 'Lord, don't you care that my sister has left me to do the work by myself? Tell her to help me!'" (Luke 10:40, NIV).
But Jesus told Martha that it was Mary who had put her relationship with the Lord first in her life. "'Martha, Martha,' the Lord answered, 'You are worried and upset about many things, but only one thing is needed. Mary has chosen what is better, and it will not be taken away from her'" (Luke 10:41-42,NIV).
Martha was one smart lady and she learned her lesson well. After this encounter, when Jesus arrived to call Lazarus from the grave, it was Mary who stayed in the house and Martha who went out to greet Him.
I love that it was Martha to whom Jesus said: "I am t he resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die. Do you believe this?" (John 11:25-26, NIV).
Her reply confirms just how much Martha's priorities had changed: "'Yes, Lord,' she told him, 'I believe that you are the Christ, the Son of God, who was to come into the world'" (John 11:27,NIV).
Setting priorities in today's fast-paced life can be challenging for sure. We try to squeeze as much as we can into the twenty four hours in each day. Yet when we've had enough and can't take any more, that's when we find ourselves crying out to the Lord for help. If you're anything like me you will hear His sweet words whispering to your heart, "Only one thing is needed."
The simple truth is when we put God first in our lives; everything else will fall into place. Our responsibilities will continue and the demands of life will go on but God will be there to help us bring order out of ch aos. "In all your ways acknowledge him, and he will make your paths straight" (Proverbs 3:6,NIV).
Dear Lord, I confess that my life is pulled in too many directions. When I am anxious about doing things I have trouble hearing Your Word. Help me to treasure the "one thing" that I need and trust You to put the rest in order. In Jesus' Name, Amen.
Getting Real about My Struggles
I have said this before and I will probably say it again, maintenance is hard. I no longer have weekly weigh-ins where I sit in suspense wondering whether or not I have lost weight. I weigh in weekly, but for the most part I hope that I ate enough to maintain my current weight. As I entered maintenance I began to loosen the reins, but I think I have made them too loose. That being said I feel as if I have come to a place where I am slowly losing site of what I want. I think to myself, “I wanted to lose weight and be at goal right? So now that I am at goal what is the problem?”
In one of the many Weight Watchers meetings I have attended, I heard someone say that if you are losing weight for someone else or to simply be thinner, you will never get there. I know in my head that you must make a lifestyle change, which includes habits, thoughts, and a lot of self control. I do not want to live like I am on a diet the rest of my life, being so strict and rigid with myself. On the flipside I also do not want to lose all that I have accomplished and spiral out of control, suddenly back where I started. What is the key to lifelong weight loss maintenance? Is there such a thing?
The last few weeks of my life have been very stressful and I really have felt like I am eating more in the habits and patterns that I practiced before Weight Watchers. These patterns are most comfortable to me and when the going gets tough, the tough hide out, eat some cake and ice cream, and wait for the storms to pass. The storms of life my never fully leave, so what will I do if life continues to remain challenging?
However, the stress is not the main reason that my eating habits are going topsy-turvy. To be completely honest I think that what has also taken place is a lack of God in my daily life. I am struggling to daily spend time in His word. I believe that without a close relationship with the Lord I will not be able to maintain this weight loss. This weight loss victory was won by the Lord. I obviously will lose this battle if I try to fight it alone, because that’s what I tried to do before and I ended up weighing 225 pounds. I do not want to go back to the Lord selfishly longing for Him to just make sure I stay healthy again. Is God using this to bring me back to Him? Maybe I will come to the Lord with wrong motives and He will change my heart. Do I believe that He can do this? I hope He will. The bottom line is that I am not going to make it without the Lord by my side. It is incredible that humans really are this self destructive. Wow.
There you have it this is really where I am at with the Lord and my weight loss. I did not know if I was going to share this with you, but I think it is important to let you know where I am at especially if someone else finds themselves in a similar place as me...you are not alone. The battle belongs to the Lord. If there is anyway I can pray for you and your struggles please let me know and I would be honored to pray for you.
Lord, please forgive me for getting so busy and not making you a priority in my daily life. Please come and change my heart. Help to give me the strength to fight this weight loss battle, because I cannot do it alone. I need you. I love the Lord. Amen.
The Battle Belongs to the Lord
Words and music by Jamie Owens-Collins
In heavenly armour we'll enter the land
The battle belongs to the Lord
No weapon that's fashioned against us shall stand
The battle belongs to the Lord
We sing glory and honor
Power and strength to the Lord
(repeat)
The power of darkness comes in like a flood
The battle belongs to the Lord
He's raised up a standard, the power of His blood
The battle belongs to the Lord
When your enemy presses in hard do not fear
The battle belongs to the Lord
Take courage my friend, your redemption is near
The battle belongs to the Lord
In one of the many Weight Watchers meetings I have attended, I heard someone say that if you are losing weight for someone else or to simply be thinner, you will never get there. I know in my head that you must make a lifestyle change, which includes habits, thoughts, and a lot of self control. I do not want to live like I am on a diet the rest of my life, being so strict and rigid with myself. On the flipside I also do not want to lose all that I have accomplished and spiral out of control, suddenly back where I started. What is the key to lifelong weight loss maintenance? Is there such a thing?
The last few weeks of my life have been very stressful and I really have felt like I am eating more in the habits and patterns that I practiced before Weight Watchers. These patterns are most comfortable to me and when the going gets tough, the tough hide out, eat some cake and ice cream, and wait for the storms to pass. The storms of life my never fully leave, so what will I do if life continues to remain challenging?
However, the stress is not the main reason that my eating habits are going topsy-turvy. To be completely honest I think that what has also taken place is a lack of God in my daily life. I am struggling to daily spend time in His word. I believe that without a close relationship with the Lord I will not be able to maintain this weight loss. This weight loss victory was won by the Lord. I obviously will lose this battle if I try to fight it alone, because that’s what I tried to do before and I ended up weighing 225 pounds. I do not want to go back to the Lord selfishly longing for Him to just make sure I stay healthy again. Is God using this to bring me back to Him? Maybe I will come to the Lord with wrong motives and He will change my heart. Do I believe that He can do this? I hope He will. The bottom line is that I am not going to make it without the Lord by my side. It is incredible that humans really are this self destructive. Wow.
There you have it this is really where I am at with the Lord and my weight loss. I did not know if I was going to share this with you, but I think it is important to let you know where I am at especially if someone else finds themselves in a similar place as me...you are not alone. The battle belongs to the Lord. If there is anyway I can pray for you and your struggles please let me know and I would be honored to pray for you.
Lord, please forgive me for getting so busy and not making you a priority in my daily life. Please come and change my heart. Help to give me the strength to fight this weight loss battle, because I cannot do it alone. I need you. I love the Lord. Amen.
The Battle Belongs to the Lord
Words and music by Jamie Owens-Collins
In heavenly armour we'll enter the land
The battle belongs to the Lord
No weapon that's fashioned against us shall stand
The battle belongs to the Lord
We sing glory and honor
Power and strength to the Lord
(repeat)
The power of darkness comes in like a flood
The battle belongs to the Lord
He's raised up a standard, the power of His blood
The battle belongs to the Lord
When your enemy presses in hard do not fear
The battle belongs to the Lord
Take courage my friend, your redemption is near
The battle belongs to the Lord
Chicken Fried Steak
Chicken Fried Steak
Source: TurnAroundSue
Ingredients
18 oz Beef Eye of Round Steak, Divide Into 6 Pieces At 3-Oz Each
1/3 c All-Purpose Flour
1 t Lawry's Seasoned Salt
3/4 c Progresso Bread Crumbs-Italian,Or Herb Seasoned
2 Egg Whites,beaten
2 T Skim Milk
12 oz Campbell's Chicken Gravy-Fat Free
Instructions
Preheat oven to 400 degrees. Line a cookie sheet with foil and spray with cooking spray. Pound steaks to 1/8 inch thickness. Set aside. In a bowl, stir together
flour, seasoned salt, and bread crumbs. In a separate bowl, beat together egg whites, and skim milk. Coat meat in crumb mixture. Dip the coated meat into egg mixture, and then re-dip in crumb mixture. Place breaded meat on prepared cookie sheet. Spray top of meat with non-fat cooking spray. Bake for 10 minutes. Turn over. Spray top of meat with non-fat cooking spray. Bake an additional 11 minutes. Breading will be crispy and slightly golden brown when done. Microwave gravy for 2 minutes or until fully heated. Pour 1/4 cup gravy over each steak before serving.
Serves: 6
Per Serving: 292 Cal; 13 g Tot Fat; 1 g Fiber; Points 7
Source: TurnAroundSue
Ingredients
18 oz Beef Eye of Round Steak, Divide Into 6 Pieces At 3-Oz Each
1/3 c All-Purpose Flour
1 t Lawry's Seasoned Salt
3/4 c Progresso Bread Crumbs-Italian,Or Herb Seasoned
2 Egg Whites,beaten
2 T Skim Milk
12 oz Campbell's Chicken Gravy-Fat Free
Instructions
Preheat oven to 400 degrees. Line a cookie sheet with foil and spray with cooking spray. Pound steaks to 1/8 inch thickness. Set aside. In a bowl, stir together
flour, seasoned salt, and bread crumbs. In a separate bowl, beat together egg whites, and skim milk. Coat meat in crumb mixture. Dip the coated meat into egg mixture, and then re-dip in crumb mixture. Place breaded meat on prepared cookie sheet. Spray top of meat with non-fat cooking spray. Bake for 10 minutes. Turn over. Spray top of meat with non-fat cooking spray. Bake an additional 11 minutes. Breading will be crispy and slightly golden brown when done. Microwave gravy for 2 minutes or until fully heated. Pour 1/4 cup gravy over each steak before serving.
Serves: 6
Per Serving: 292 Cal; 13 g Tot Fat; 1 g Fiber; Points 7
Thursday, May 13, 2010
Stuffing Spinach Balls
Stuffing Spinach Balls
Source: NCBeaches
Ingredients
1 regular size box stove top stuffing
1 2/3 cup hot water
2 Tbsp light butter or margarine
2 10 oz boxes chopped frozen spinach,thawed and drained well
1 cup grated Parmesan cheese
1 cup fresh mushrooms,chopped
1 small onion,minced
1 cup Egg Beaters
Instructions
PREHEAT oven to 400°F. Mix stuffing mix, hot water and butter in large bowl until well blended.
ADD remaining ingredients; mix lightly. Shape into 60 balls, each about 1 inch in diameter. Place in single layer in two 15x10x1-inch baking pans sprayed with cooking spray.
BAKE 15 to 20 min. or until lightly browned.
Servings 30 appetizers, 2 balls each
Source: NCBeaches
Ingredients
1 regular size box stove top stuffing
1 2/3 cup hot water
2 Tbsp light butter or margarine
2 10 oz boxes chopped frozen spinach,thawed and drained well
1 cup grated Parmesan cheese
1 cup fresh mushrooms,chopped
1 small onion,minced
1 cup Egg Beaters
Instructions
PREHEAT oven to 400°F. Mix stuffing mix, hot water and butter in large bowl until well blended.
ADD remaining ingredients; mix lightly. Shape into 60 balls, each about 1 inch in diameter. Place in single layer in two 15x10x1-inch baking pans sprayed with cooking spray.
BAKE 15 to 20 min. or until lightly browned.
Servings 30 appetizers, 2 balls each
Wednesday, May 12, 2010
Family Picture
 |
| From Our Family Pictures |
My husband graduated from college this past weekend!! After Jon's graduation we took family pictures. Here is one of my favorites of Jon and I. Don't worry I will post more later.
New Low Point Food
New to the Low Points Food page is Emerald 100 cal. Cocoa Roast Almonds 2 pts. They are a really great snack!
Jenga
Here is a summary of my Weight Watchers meeting on May 11, 2010.
Wanted! for Sabotage Your Friends and Family
DON’T LET YOUR FRIENDS AND FAMILY BE THE ONES TO BLOW YOUR MOTIVATION DOWN!
“I MADE THIS JUST FOR YOU JUST THE WAY YOU LIKE IT”
“YOU HAVE WORKED SO HARD YOU DESERVE THIS!”
“ONE LITTLE BITE WONT KILL YOU”
We have all heard these same lines numerous times. Now the question is how are we going to respond to it?
We have to be able to put our foot down and either graciously decline or learn to ask for help from the ones who should support us the most!
Take time to read your Weight Watchers Weekly and get some great tips on how to ask for help from those that may be sabotaging your journey!
Mark your calendars and make your meeting a priority! You leave the meetings all pumped up and motivated…but one comment after another can lead to all of your walls crashing down! Thrive off of your meetings!
Each week you get positive support along with tips and ideas to maximize your success!
“You can have everything in life you want, if you will just help other people get what they want"
You need your teammates and they need YOU!
Next Week:
What's for B-R-E-A-K-F-A-S-T?
Wanted! for Sabotage Your Friends and Family
DON’T LET YOUR FRIENDS AND FAMILY BE THE ONES TO BLOW YOUR MOTIVATION DOWN!
“I MADE THIS JUST FOR YOU JUST THE WAY YOU LIKE IT”
“YOU HAVE WORKED SO HARD YOU DESERVE THIS!”
“ONE LITTLE BITE WONT KILL YOU”
We have all heard these same lines numerous times. Now the question is how are we going to respond to it?
We have to be able to put our foot down and either graciously decline or learn to ask for help from the ones who should support us the most!
Take time to read your Weight Watchers Weekly and get some great tips on how to ask for help from those that may be sabotaging your journey!
Mark your calendars and make your meeting a priority! You leave the meetings all pumped up and motivated…but one comment after another can lead to all of your walls crashing down! Thrive off of your meetings!
Each week you get positive support along with tips and ideas to maximize your success!
“You can have everything in life you want, if you will just help other people get what they want"
You need your teammates and they need YOU!
Next Week:
What's for B-R-E-A-K-F-A-S-T?
Mediterranean Chopped Salad
Mediterranean Chopped Salad
Source: Cooking Light, SEPTEMBER 2007
Can also be the basis for a main dish salad; simply add garbanzo beans and crumbled feta.
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
Source: Cooking Light, SEPTEMBER 2007
Can also be the basis for a main dish salad; simply add garbanzo beans and crumbled feta.
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, May 11, 2010
Eating Out
Here is the latest email from Dr. Jacobs.
How Accurate Is Healthy-Menu Info?
By RealAge
It's great when restaurants offer some "healthy" options on their regular menus. But how accurate are those calorie counts?
Sometimes, not very. A recent study revealed that low-cal restaurant meals may contain up to 18 percent more calories than what's stated in the nutrition information. So consider those numbers a ballpark figure.
The Truth About Food Labels
In the same study, store-bought prepackaged meals often erred on their calorie counts, too, going as much as 8 percent over the listed figure. It's not that the food labels are intending to mislead you. It's just that food service and packaging is not always an exact science. In fact, U.S. Food and Drug Administration regulations allow packaged foods to contain up to 20 percent more calories than what's stated on nutrition labels.
Calorie Overload
So what's a few more calories? Well, considering that, for an average person, just 5 percent more calories than you need every day can lead to 10 pounds of weight gain within a year, plenty. Bottom line: Don't let your "healthy" menu choice become an excuse for adding on dessert. The truth is, you may have already had it. Here are some more tips on avoiding calorie overload:
• Be wary of portion sizes. Some individual restaurant meals could feed whole families.
• Be choosy with your sides. In the study, some freebie sides contained more calories than the entree. Choose healthful side dishes instead of those loaded with extra calories from fat, cheese, and butter.
• Be picky in the frozen-food aisle. Healthy, tasty, frozen versions of your favorite take-out treats do exist
How Accurate Is Healthy-Menu Info?
By RealAge
It's great when restaurants offer some "healthy" options on their regular menus. But how accurate are those calorie counts?
Sometimes, not very. A recent study revealed that low-cal restaurant meals may contain up to 18 percent more calories than what's stated in the nutrition information. So consider those numbers a ballpark figure.
The Truth About Food Labels
In the same study, store-bought prepackaged meals often erred on their calorie counts, too, going as much as 8 percent over the listed figure. It's not that the food labels are intending to mislead you. It's just that food service and packaging is not always an exact science. In fact, U.S. Food and Drug Administration regulations allow packaged foods to contain up to 20 percent more calories than what's stated on nutrition labels.
Calorie Overload
So what's a few more calories? Well, considering that, for an average person, just 5 percent more calories than you need every day can lead to 10 pounds of weight gain within a year, plenty. Bottom line: Don't let your "healthy" menu choice become an excuse for adding on dessert. The truth is, you may have already had it. Here are some more tips on avoiding calorie overload:
• Be wary of portion sizes. Some individual restaurant meals could feed whole families.
• Be choosy with your sides. In the study, some freebie sides contained more calories than the entree. Choose healthful side dishes instead of those loaded with extra calories from fat, cheese, and butter.
• Be picky in the frozen-food aisle. Healthy, tasty, frozen versions of your favorite take-out treats do exist
Three-Cheese Baked Penne
Three-Cheese Baked Penne
Source: Cooking Light, MAY 2008
Ingredients
2 1/2 cups uncooked whole wheat penne (about 8 ounces tube-shaped pasta)
Cooking spray
2 (4-ounce) links sweet turkey Italian sausage
1 cup finely chopped green bell pepper
1 1/2 teaspoons dried Italian seasoning
1 teaspoon crushed red pepper
1/8 teaspoon black pepper
10 grape or cherry tomatoes, halved
1 garlic clove, minced
Dash of salt
1 (8-ounce) can garlic-and-herb tomato sauce
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
1/2 cup (2 ounces) crumbled goat cheese
1/4 cup (1 ounce) grated fresh Parmesan cheese
Instructions
1. Preheat oven to 350°.
2. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan; cook 2 minutes, stirring to crumble. Add bell pepper and next 6 ingredients (through salt) to pan; sauté 6 minutes or until bell pepper is tender. Stir in tomato sauce. Reduce heat, and simmer 5 minutes. Add pasta to pan, tossing gently to coat. Spoon pasta mixture into an 8-inch square baking dish coated with cooking spray. Stir in mozzarella and goat cheese; sprinkle with Parmesan. Bake at 350° for 7 minutes or until bubbly and top is browned.
Yield: 6 servings (serving size: 1 1/4 cups)
CALORIES 326 FAT 10.9g FIBER 4.9g; Points 7
Source: Cooking Light, MAY 2008
Ingredients
2 1/2 cups uncooked whole wheat penne (about 8 ounces tube-shaped pasta)
Cooking spray
2 (4-ounce) links sweet turkey Italian sausage
1 cup finely chopped green bell pepper
1 1/2 teaspoons dried Italian seasoning
1 teaspoon crushed red pepper
1/8 teaspoon black pepper
10 grape or cherry tomatoes, halved
1 garlic clove, minced
Dash of salt
1 (8-ounce) can garlic-and-herb tomato sauce
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
1/2 cup (2 ounces) crumbled goat cheese
1/4 cup (1 ounce) grated fresh Parmesan cheese
Instructions
1. Preheat oven to 350°.
2. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan; cook 2 minutes, stirring to crumble. Add bell pepper and next 6 ingredients (through salt) to pan; sauté 6 minutes or until bell pepper is tender. Stir in tomato sauce. Reduce heat, and simmer 5 minutes. Add pasta to pan, tossing gently to coat. Spoon pasta mixture into an 8-inch square baking dish coated with cooking spray. Stir in mozzarella and goat cheese; sprinkle with Parmesan. Bake at 350° for 7 minutes or until bubbly and top is browned.
Yield: 6 servings (serving size: 1 1/4 cups)
CALORIES 326 FAT 10.9g FIBER 4.9g; Points 7
Monday, May 10, 2010
Garlic Dip
Garlic Dip
Source: NCBeaches
Ingredients
2 cups cooked or canned garbanzo beans
1 TBS fresh lemon juice
3 cloves garlic, chopped
1/4 cup chicken or vegetable broth
3 TBS extra virgin olive oil
Sea salt and pepper to taste
Instructions
Combine all ingredients in a blender and blend until smooth.
Serve with carrot sticks, celery sticks or any raw vegetable of your choice.
Serves 8
Source: NCBeaches
Ingredients
2 cups cooked or canned garbanzo beans
1 TBS fresh lemon juice
3 cloves garlic, chopped
1/4 cup chicken or vegetable broth
3 TBS extra virgin olive oil
Sea salt and pepper to taste
Instructions
Combine all ingredients in a blender and blend until smooth.
Serve with carrot sticks, celery sticks or any raw vegetable of your choice.
Serves 8
Sunday, May 9, 2010
Fettuccine Alfredo
Fettuccine Alfredo
Source: Cooking Light, JANUARY 2007
Ingredients
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1/2 teaspoon salt
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper
Instructions
Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.
Yield: 4 servings (serving size: 1 cup)
CALORIES 399 FAT 13.5g FIBER 2g; Points 9
Source: Cooking Light, JANUARY 2007
Ingredients
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1/2 teaspoon salt
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper
Instructions
Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.
Yield: 4 servings (serving size: 1 cup)
CALORIES 399 FAT 13.5g FIBER 2g; Points 9
Saturday, May 8, 2010
Garlic Mashed Potatoes
Garlic Mashed Potatoes
Source: NCBeaches
Ingredients
7 cups cubed peeled baking potatoes
6 garlic cloves, peeled
1/2 cup 2% low-fat milk
1/4 cup grated Parmesan cheese
2 tablespoons margarine
1/2 teaspoon salt
1/8 teaspoon pepper
Instructions
Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 20 minutes; drain. Return potatoes and garlic to pan. Add remaining ingredients; beat at medium speed of a mixer until smooth.
Yield: 8 servings (serving size: 3/4 cup potatoes)
CALORIES 251 FAT 4.8g FIBER 11g; Points 5
Source: NCBeaches
Ingredients
7 cups cubed peeled baking potatoes
6 garlic cloves, peeled
1/2 cup 2% low-fat milk
1/4 cup grated Parmesan cheese
2 tablespoons margarine
1/2 teaspoon salt
1/8 teaspoon pepper
Instructions
Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 20 minutes; drain. Return potatoes and garlic to pan. Add remaining ingredients; beat at medium speed of a mixer until smooth.
Yield: 8 servings (serving size: 3/4 cup potatoes)
CALORIES 251 FAT 4.8g FIBER 11g; Points 5
Friday, May 7, 2010
Heath Bar Cake
Heath Bar Cake
Source: EATINGWELLINNC
Ingredients
1 box devil's food cake mix
10oz diet cola
1 egg white
6oz fat free caramel ice cream topping
7oz fat free condensed milk
1 cup heath bar bits (found by the choc. chips)
1 container fat free cool whip
Instructions
Mix cake, egg white and diet soda. Bake as directed in greased 9x13 pan. During the last few minutes of baking, put caramel and condensed milk in saucepan and stir on med low heat until smooth. Take cake out of oven, poke holes all over top. Pour caramel mix over warm cake, filling holes. Sprinkle heath bar bits over the top, reserving some for the top. Cool completely. Cover with container of fat free cool whip.
Serves 24; 5 pointsplus per serving
Source: EATINGWELLINNC
Ingredients
1 box devil's food cake mix
10oz diet cola
1 egg white
6oz fat free caramel ice cream topping
7oz fat free condensed milk
1 cup heath bar bits (found by the choc. chips)
1 container fat free cool whip
Instructions
Mix cake, egg white and diet soda. Bake as directed in greased 9x13 pan. During the last few minutes of baking, put caramel and condensed milk in saucepan and stir on med low heat until smooth. Take cake out of oven, poke holes all over top. Pour caramel mix over warm cake, filling holes. Sprinkle heath bar bits over the top, reserving some for the top. Cool completely. Cover with container of fat free cool whip.
Serves 24; 5 pointsplus per serving
Thursday, May 6, 2010
Sugar Cookies
Sugar Cookies
Source: Cindy McMartin
Ingredients
3/4 cup margarine
1 cup sugar
2 eggs
1 tsp vanilla extract
2 1/4 cups all-purpose flour
1 tsp baking powder
1 tsp table salt
Instructions
Mix all ingredients. Cover and chill at least 1 hour. Roll out onto floured surface. Bake 400. 6-8 minutes.
Serves: Varies
Source: Cindy McMartin
Ingredients
3/4 cup margarine
1 cup sugar
2 eggs
1 tsp vanilla extract
2 1/4 cups all-purpose flour
1 tsp baking powder
1 tsp table salt
Instructions
Mix all ingredients. Cover and chill at least 1 hour. Roll out onto floured surface. Bake 400. 6-8 minutes.
Serves: Varies
Wednesday, May 5, 2010
Dining Out Like a Pro
Here is a summary of my Weight Watchers meeting on May 4, 2010.
As we all know Dining Out does not have to be avoided, we just need the tools to make our experience successful!
We all have those tools-Proper Planning is key to making any dining out experience a complete success!
By using your e-tools, your pocket guide, your dining out companion or several other tools you can go into any eating establishment ready to take control.
Use some of these tips to aid in your success-Go in with a PLAN, Ask for meals to be prepared YOUR WAY, Don't go hungry, Start your meal off with FILLING FOODS, Order from the KIDS MENU, SHARE your meal with a loved one or friend, USE page 49 of your pocket guide so you know what lingo to watch out for, TRACK TRACK TRACK!
Just because you didn't count it doesn't mean it doesn't count!
If you have nothing to write it down on pull out that cell phone and snap a picture when your meal arrives...TRACK when you return home.
I have been receiving What Not To Eat from an email and will share a couple of them with you!
Worst Nachos-On The Border Stacked Border Nachos
2,740 Calories/166 g Fat/191 g Carbs/5,280 mg sodium
The only way you should ever consider eating these is if you are rolling with a crew of eight!
Turn Away: You won't find a decent option on the appetizer menu. Instead, turn to the Chicken Tacos on the entree menu, at 250 calories a pop, they make as good a start to your meal as you can hope for.
Worst Starter-Chili's Awesome Blossom
2,710 Calories/203 g Fat/194 g Carbs/6,360 mg sodium
Hard to believe that a single onion can wreak so much nutritional havoc, but batter and fry anything and serve it with rich dipping sauce and you’re bound to do some damage.
Start Properly: Take a detour to the "Sides" menu and try Garlic & Lime Grilled Shrimp. 4 Shrimp will only cost you 160 Calories!
Worst Dessert-Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 Calories/78 g Fat/215 g Carbs
Would you eat a Big Mac for desert? How about three Big Macs? That's the calorie equivalent of this decadent dish!
Positive Support is essential for you and your journey...Next week be in your meeting to see how SUPPORT can maximize your SUCCESS!
As we all know Dining Out does not have to be avoided, we just need the tools to make our experience successful!
We all have those tools-Proper Planning is key to making any dining out experience a complete success!
By using your e-tools, your pocket guide, your dining out companion or several other tools you can go into any eating establishment ready to take control.
Use some of these tips to aid in your success-Go in with a PLAN, Ask for meals to be prepared YOUR WAY, Don't go hungry, Start your meal off with FILLING FOODS, Order from the KIDS MENU, SHARE your meal with a loved one or friend, USE page 49 of your pocket guide so you know what lingo to watch out for, TRACK TRACK TRACK!
Just because you didn't count it doesn't mean it doesn't count!
If you have nothing to write it down on pull out that cell phone and snap a picture when your meal arrives...TRACK when you return home.
I have been receiving What Not To Eat from an email and will share a couple of them with you!
Worst Nachos-On The Border Stacked Border Nachos
2,740 Calories/166 g Fat/191 g Carbs/5,280 mg sodium
The only way you should ever consider eating these is if you are rolling with a crew of eight!
Turn Away: You won't find a decent option on the appetizer menu. Instead, turn to the Chicken Tacos on the entree menu, at 250 calories a pop, they make as good a start to your meal as you can hope for.
Worst Starter-Chili's Awesome Blossom
2,710 Calories/203 g Fat/194 g Carbs/6,360 mg sodium
Hard to believe that a single onion can wreak so much nutritional havoc, but batter and fry anything and serve it with rich dipping sauce and you’re bound to do some damage.
Start Properly: Take a detour to the "Sides" menu and try Garlic & Lime Grilled Shrimp. 4 Shrimp will only cost you 160 Calories!
Worst Dessert-Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 Calories/78 g Fat/215 g Carbs
Would you eat a Big Mac for desert? How about three Big Macs? That's the calorie equivalent of this decadent dish!
Positive Support is essential for you and your journey...Next week be in your meeting to see how SUPPORT can maximize your SUCCESS!
Broccoli, Rice, and Cheese Casserole
Broccoli, Rice, and Cheese Casserole
Ingredients
1/2 cup onion, chopped
1/2 cup celery, chopped
2 Tbsp Light butter
2 cups cooked white rice
8 oz shredded fat-free cheddar cheese
10 oz Campbell's 98% Fat-Free Cream Of Mushroom Soup
10 oz cooked frozen chopped broccoli, cooked
Instructions
Saute in butter; set aside. Mix all ingredients together in casserole dish. Bake at 350 degrees for 45 minutes, uncovered.
Serves: 8
Ingredients
1/2 cup onion, chopped
1/2 cup celery, chopped
2 Tbsp Light butter
2 cups cooked white rice
8 oz shredded fat-free cheddar cheese
10 oz Campbell's 98% Fat-Free Cream Of Mushroom Soup
10 oz cooked frozen chopped broccoli, cooked
Instructions
Saute in butter; set aside. Mix all ingredients together in casserole dish. Bake at 350 degrees for 45 minutes, uncovered.
Serves: 8
Tuesday, May 4, 2010
Maryland Crab Cakes
Maryland Crab Cakes
Source: NCBEACHES
Ingredients
1 egg
2 tablespoons light mayonnaise
1 teaspoon dry mustard
½ teaspoon ground black pepper
1 teaspoon Old Bay seasoning
2 teaspoons Worcestershire sauce
Dash of Tabasco sauce
1 pound lump or backfin crabmeat, picked over for shells
¼ cup cracker crumbs
Instructions
In a blender or mixing bowl, combine the egg, mayonnaise, mustard, pepper, Old Bay, Worcestershire sauce and Tabasco sauce. Mix until frothy. Place the crabmeat in a bowl, sprinkle on the cracker crumbs and pour the egg mixture over the top. Gently toss or fold the ingredients together, taking care not to break up the lumps of crabmeat.
Form the cakes by hand or with an ice cream scoop into rounded mounds about 3 inches in diameter and 1 inch thick. Do not pack the batter too firmly. The cakes should be as loose as possible, yet still hold their shape. Cakes may be sautéed, broiled or deep fried in oil heated to 375 degrees. If deep fried, drain on paper towels. Cooking time is brief, about three minutes on each side or until the cakes are nice and brown. Serves 4.
164 Calories, 5g Fat, trace Dietary Fiber
Source: NCBEACHES
Ingredients
1 egg
2 tablespoons light mayonnaise
1 teaspoon dry mustard
½ teaspoon ground black pepper
1 teaspoon Old Bay seasoning
2 teaspoons Worcestershire sauce
Dash of Tabasco sauce
1 pound lump or backfin crabmeat, picked over for shells
¼ cup cracker crumbs
Instructions
In a blender or mixing bowl, combine the egg, mayonnaise, mustard, pepper, Old Bay, Worcestershire sauce and Tabasco sauce. Mix until frothy. Place the crabmeat in a bowl, sprinkle on the cracker crumbs and pour the egg mixture over the top. Gently toss or fold the ingredients together, taking care not to break up the lumps of crabmeat.
Form the cakes by hand or with an ice cream scoop into rounded mounds about 3 inches in diameter and 1 inch thick. Do not pack the batter too firmly. The cakes should be as loose as possible, yet still hold their shape. Cakes may be sautéed, broiled or deep fried in oil heated to 375 degrees. If deep fried, drain on paper towels. Cooking time is brief, about three minutes on each side or until the cakes are nice and brown. Serves 4.
164 Calories, 5g Fat, trace Dietary Fiber
Monday, May 3, 2010
Making Healthy Changes
Here is the latest email from Dr. Jacobs.
5 Keys to Making Healthy Changes
By RealAge
Want to be a healthier eater, a more interesting partner, a faster worker, a better parent? You may know exactly what it takes, yet something holds you back from doing it.
To break the bonds that keep you clinging to harmful habits and unproductive behavior, heed some real-life lessons and advice from Lisa Oz -- writer, actress, producer, president of Oz Works, mother of four, and (yes) wife of "America's Doctor," Mehmet Oz, MD.
Breaking the Chains
The real key to lasting change -- always passing up doughnuts for a fat-free yogurt with berries, for instance -- lies somewhere between what we know and what we do. It's what we think. So if change has you stymied, try these five thought-changers from Lisa's new book, US: Transforming Ourselves and the Relationships That Matter Most.
1. Create a compelling reason to change. "I've learned to link the idea of healthy eating to things that really, really matter to me, like being a better mom by setting a good example for my kids or staying sexy so Mehmet stays interested. This raises the stakes," writes Lisa.
2. Don't associate pain with the desired action. "I find something in the new behavior that I can enjoy so that needing to be disciplined is no longer a factor," she writes. "Since most forms of exercise are anathema to me, I make running palatable by letting myself watch TV only when I am on the treadmill."
3. Disrupt the routine. Have a habit you'd like to break, like smoking or swearing? Lisa proposes disrupting the routine in a surprising way. "When you catch yourself in the middle of an unwanted action," she writes, "insert a completely incongruous word, thought, or action." For example, if you catch yourself cussing like a sailor, say "lemon custard," hop backward, or think about naked windsurfing.
4. Change the story. What story are you telling yourself that makes it harder to change? When you hear it in your head, Lisa recommends breaking the pattern by mixing it up. "One way is to change nouns," Lisa writes. "For example, if the story is 'I would be happy if only Johnny would get back together with me,' try 'My dog, Fifi, would be happy if only Johnny would get back together with me.' The whole thing becomes absurd, and the story loses some of its power over you."
5. Don't wait until you feel like changing. Act even when you don't want to. Sometimes you just need to do it. The purpose and the passion will come once you're engaged.
5 Keys to Making Healthy Changes
By RealAge
Want to be a healthier eater, a more interesting partner, a faster worker, a better parent? You may know exactly what it takes, yet something holds you back from doing it.
To break the bonds that keep you clinging to harmful habits and unproductive behavior, heed some real-life lessons and advice from Lisa Oz -- writer, actress, producer, president of Oz Works, mother of four, and (yes) wife of "America's Doctor," Mehmet Oz, MD.
Breaking the Chains
The real key to lasting change -- always passing up doughnuts for a fat-free yogurt with berries, for instance -- lies somewhere between what we know and what we do. It's what we think. So if change has you stymied, try these five thought-changers from Lisa's new book, US: Transforming Ourselves and the Relationships That Matter Most.
1. Create a compelling reason to change. "I've learned to link the idea of healthy eating to things that really, really matter to me, like being a better mom by setting a good example for my kids or staying sexy so Mehmet stays interested. This raises the stakes," writes Lisa.
2. Don't associate pain with the desired action. "I find something in the new behavior that I can enjoy so that needing to be disciplined is no longer a factor," she writes. "Since most forms of exercise are anathema to me, I make running palatable by letting myself watch TV only when I am on the treadmill."
3. Disrupt the routine. Have a habit you'd like to break, like smoking or swearing? Lisa proposes disrupting the routine in a surprising way. "When you catch yourself in the middle of an unwanted action," she writes, "insert a completely incongruous word, thought, or action." For example, if you catch yourself cussing like a sailor, say "lemon custard," hop backward, or think about naked windsurfing.
4. Change the story. What story are you telling yourself that makes it harder to change? When you hear it in your head, Lisa recommends breaking the pattern by mixing it up. "One way is to change nouns," Lisa writes. "For example, if the story is 'I would be happy if only Johnny would get back together with me,' try 'My dog, Fifi, would be happy if only Johnny would get back together with me.' The whole thing becomes absurd, and the story loses some of its power over you."
5. Don't wait until you feel like changing. Act even when you don't want to. Sometimes you just need to do it. The purpose and the passion will come once you're engaged.
Manley Family Update: From Jon Manley
This is what Jon Manley posted on Facebook this morning.
Jon Manley - My dear sweet Elizabeth passed away this morning about 7:25. We all appreciate your prayers. For everyone praying for a miracle, please don't think that there was not one. The miracle is how many people were touched by her life and our struggle. We thank you all for your prayers and support, and would appreciate contin...ued prayer. We will post information about memorial services soon.
Please continue to keep this family in your prayers.
Jon Manley - My dear sweet Elizabeth passed away this morning about 7:25. We all appreciate your prayers. For everyone praying for a miracle, please don't think that there was not one. The miracle is how many people were touched by her life and our struggle. We thank you all for your prayers and support, and would appreciate contin...ued prayer. We will post information about memorial services soon.
Please continue to keep this family in your prayers.
Three-Cheese Chicken Penne Florentine
Three-Cheese Chicken Penne Florentine
Source: Cooking Light, MARCH 2006
You also can cook the pasta mixture in individual eight-ounce ramekins; bake for 15 minutes.
Ingredients
1 teaspoon olive oil
Cooking spray
3 cups thinly sliced mushrooms
1 cup chopped onion
1 cup chopped red bell pepper
3 cups chopped fresh spinach
1 tablespoon chopped fresh oregano
1/4 teaspoon freshly ground black pepper
1 (16-ounce) carton 2% low-fat cottage cheese
4 cups hot cooked penne (about 8 ounces uncooked tube-shaped pasta)
2 cups shredded roasted skinless, boneless chicken breast
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/2 cup 2% reduced-fat milk
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup, undiluted
Instructions
Preheat oven to 425°.
Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and black pepper; sauté 3 minutes or just until spinach wilts.
Place cottage cheese in a food processor; process until very smooth. Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 cup cheddar cheese, 1/4 cup Parmesan cheese, milk, and soup in a large bowl. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheddar cheese and remaining 1/4 cup Parmesan cheese. Bake at 425° for 25 minutes or until lightly browned and bubbly.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 345 FAT 9.7g FIBER 2.1g; Points 7
Source: Cooking Light, MARCH 2006
You also can cook the pasta mixture in individual eight-ounce ramekins; bake for 15 minutes.
Ingredients
1 teaspoon olive oil
Cooking spray
3 cups thinly sliced mushrooms
1 cup chopped onion
1 cup chopped red bell pepper
3 cups chopped fresh spinach
1 tablespoon chopped fresh oregano
1/4 teaspoon freshly ground black pepper
1 (16-ounce) carton 2% low-fat cottage cheese
4 cups hot cooked penne (about 8 ounces uncooked tube-shaped pasta)
2 cups shredded roasted skinless, boneless chicken breast
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/2 cup 2% reduced-fat milk
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup, undiluted
Instructions
Preheat oven to 425°.
Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and black pepper; sauté 3 minutes or just until spinach wilts.
Place cottage cheese in a food processor; process until very smooth. Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 cup cheddar cheese, 1/4 cup Parmesan cheese, milk, and soup in a large bowl. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheddar cheese and remaining 1/4 cup Parmesan cheese. Bake at 425° for 25 minutes or until lightly browned and bubbly.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 345 FAT 9.7g FIBER 2.1g; Points 7
Sunday, May 2, 2010
Herbed Chicken Parmesan
Herbed Chicken Parmesan
Source: Cooking Light, NOVEMBER 2003
We recommend rice-shaped orzo pasta with this saucy entrée, but you can serve spaghetti or angel hair pasta instead.
Ingredients
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese
Instructions
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
Yield: 4 servings
CALORIES 308 FAT 10.4g FIBER 1.8g; Points 7
Source: Cooking Light, NOVEMBER 2003
We recommend rice-shaped orzo pasta with this saucy entrée, but you can serve spaghetti or angel hair pasta instead.
Ingredients
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese
Instructions
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
Yield: 4 servings
CALORIES 308 FAT 10.4g FIBER 1.8g; Points 7
Saturday, May 1, 2010
Junior Mint Brownies
Junior Mint Brownies
Source: Cooking Light, MARCH 1999
Ingredients
Cooking spray
1/4 cup butter or stick margarine
32 (about 3 ounces) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white
Instructions
Preheat oven to 350 degrees.
Coat bottom of an 8-inch square baking pan with cooking spray.
Combine butter and mints in a 2-cup glass measure; microwave at high 30 seconds or until soft. Stir until smooth, and set aside.
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, soda, and salt in a bowl. Combine sugar, cocoa, egg, and egg white in a large bowl; beat at medium speed of a mixer until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees for 20 minutes or until a wooden pick inserted in center comes out clean; cool completely on a wire rack.
Yield: 16 brownies (serving size: 1 brownie)
Nutritional Information:
Calories 121; Fat 3.9g; Protein 2.1g; Carbohydrate 19.5g; Fiber 0.2g
Points+ 3
Source: Cooking Light, MARCH 1999
Ingredients
Cooking spray
1/4 cup butter or stick margarine
32 (about 3 ounces) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white
Instructions
Preheat oven to 350 degrees.
Coat bottom of an 8-inch square baking pan with cooking spray.
Combine butter and mints in a 2-cup glass measure; microwave at high 30 seconds or until soft. Stir until smooth, and set aside.
Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, soda, and salt in a bowl. Combine sugar, cocoa, egg, and egg white in a large bowl; beat at medium speed of a mixer until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350 degrees for 20 minutes or until a wooden pick inserted in center comes out clean; cool completely on a wire rack.
Yield: 16 brownies (serving size: 1 brownie)
Nutritional Information:
Calories 121; Fat 3.9g; Protein 2.1g; Carbohydrate 19.5g; Fiber 0.2g
Points+ 3
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