Sunday, February 7, 2010

low calorie frozen drink


Brad and I have had this before and it's really good. It's kinda sour but we love it.

Berry Lemonade Coolers

1 little tub or packet of lemonade Crystal Light
1 (16 oz) bag frozen strawberries
3 cups water
Blend together for a fun, frozen AND yummy drink.

Wednesday, February 3, 2010

Lunch

Jillian's suggestions
Start with one of these:
5 oz chicken breast (about palm size)
5 oz grilled lamb
5 oz baked halibut
5 oz seared tuna
5 oz flank steak
5 oz baked tilapia
5 oz grilled sea bass
5 oz black cod
5 oz sirloin

Then add one of these:
1 serving baked corn chips and 1/8 avocado
1/2 cup brown rice
1 small sweet potato
1/2 cup quinoa
1/2 cup black beans
1 large artichoke
1/2 cup brown rice pasta
unlimited tomato salad
1/2 cup white beans

Ok, now for MY suggestion I am not a big fish fan nor can afford to buy lamb and sirloin etc. Nor do I have the time to make all that stuff. So, I've been eating chicken mostly. I buy the rotisserie chickens from Costco and have some of that with veggies or an apple. Turkey is good too. Make sure if you're buying deli turkey that it's lean turkey with not a lot of added salt and stuff. I got a healthy choice pre packaged turkey that seems to be fine.
That's just MY opinion though.

Tuesday, February 2, 2010

Breakfast is so hard


It seems like most people WANT to eat healthier but don't know where to begin. Let me give you a few tips I've learned from Jillian. Breakfast has always been the hardest for me. Seems like there aren't very many options without excessive amounts of sugar.
Here is what Jillian suggests:

Start with one of these
2 eggs
4 egg whites
1 cup skim milk
3 slices turkey bacon
1 cup organic low-fat greek yogurt
1 cup low fat cottage cheese
2 slices nitrate free ham
3 oz nitrate free all natural lox
1 nitrate free chicken sausage
3 oz grilled chicken

Then add one of these
1 slice Ezekiel 4:9 bread
1 cup oatmeal
1 cup nature's path 8 grain synergy cereal
1/2 fresh grapefruit
1 cup organic mixed berries
1 apple
2 tomatoes, sliced
1/2 multigrain bagel
1 cup buckwheat cereal
1 corn tortilla and unlimited salsa
I like this list because it gives you several combinations that will never get boring. Now, I haven't tried all of these but I usually have turkey bacon and eggs or oatmeal with 2 eggs. I usually add a really small amount of brown sugar to my oatmeal too.
Love pancakes? Me too!!! Think of this...a stack of pancakes with butter and syrup will cost ya over 800 calories! I'm not kidding! No wonder they're so good. I'm sure every once in a while it's OK to indulge but I wouldn't make it a regular after finding that out. Choose the healthier options for an everyday basis. You could also add fruit to the oatmeal to make it really tasty.
We'll talk about lunch tomorrow!

Friday, January 29, 2010

Peanut Butter

So, I LOVE peanut butter. I mean LOVE it. I could honestly sit there with a spoon and eat it right out of the jar. Well, the beloved peanut butter on my shelf had lots of added sugar and oil...sick? OIL? REALLY? This is what the label reads of a jar of Jif:
Made from: Roasted peanuts and sugar contains 2% or less of : Molasses, fully hydrogenated vegetable oils, mono and diglycerides and salt.
So, I discovered that Kroger has a natural peanut butter. Ingredients?? Roasted Peanuts and salt. MUCH better. Now, I can indulge OCCASSIONALLY and in small quantities. YUM!

Some more that I've learned

Now some of the stuff in this book is a little extreme in my opinion. Jillian suggests eating ALL organic. Having a husband in medical school does not allow for that. But, there are some things that are doable. Costco does carry some things that are organic. I got organic apples that I think are pretty reasonable in price and they are super good.
My meals yesterday:
Breakfast: oatmeal and 2 eggs
Lunch: Apple and a chicken breast ( I used the rotisserie from Costco...easy and yummy)
Dinner: Teriyaki chicken and fruit salad and chips and salsa. This meal was not the BEST example. We had company last night. But, really it wasn't too bad. I just tried to not eat too many chips. A better option would've been a corn tortilla with unlimited salsa!
Have you tried turkey bacon? It is actually pretty tasty! It has a little bit different texture but overall, I like it. This morning I had a 1/2 of a whole wheat bagel, 2 eggs and 2 pieces of turkey bacon. Very yummy.
This week I have lost a pound which doesn't seem like much but I have been stuck at the same weight for a long time so it's progress in the right direction.
I haven't exercised too much this week. Probably a total of 2 hours the whole week. I need to do better at that next week.
Need a recommendation for a workout video? I LOVE 30 Day Shred by Jillian. It's a total of 26 minutes which is totally doable in my schedule and there are 3 levels. So, you can start with the beginner and work your way up. It's not the easiest workout and it was hard for me when I first started it, but after a week to a week 1/2 I was moving to level two.
Jillian is all about circuit training. Which is 2 min strength, 2 min cardio and 1 min abs repeated 3 times. Great and effective.

Tuesday, January 26, 2010

Some recipes to try

Pork Stir Fry with Garlic Broccoli
Makes 4 servings


3 cups broccoli, cut into 1” pieces
3/4 cup fat-free reduced-sodium chicken broth
½ cup chopped scallions
2 tablespoons chopped garlic
2 tablespoons peeled chopped fresh ginger
2 teaspoon olive oil
1 cup chopped yellow onion
1 red bell pepper (halved, seeded and diced)
1 lb boneless pork tenderloin (cut into ½” x 2” strips)
1 tablespoon low-sodium soy sauce
1 tablespoon sesame seeds



Steam broccoli for about 2 minutes, till bright green but still firm. Rinse with cold water to stop cooking. Drain and set aside.



In a food processor, pulse the following until minced: ¼ cup chicken broth, scallions, garlic and ginger. Set aside.



Heat 1 teaspoon olive oil in large nonstick skillet over medium-high heat. Add onion and pepper. Sauté 5 minutes or until just tender. Transfer to bowl and cover with towel to retain heat.



Add 1 teaspoon olive oil to pan over medium-high heat. Add scallion mixture and sauté about 1 minute, stirring. Add pork strips and soy sauce, and sauté 4 minutes or until pork is nearly cooked.



Add remaining ½ cup chicken broth and bring to a boil. Add broccoli to skillet and stir until broccoli is cooked through, about 3 minutes. Add onion and pepper back to pan.



Garnish with sesame seeds.



Nutrition at a Glance
Per serving: 240 calories, 28 g protein, 12 g carbohydrates, 9 g fat (3 g saturated), 75 mg cholesterol, 4 g fiber, 290 mg sodium



Black Bean Burritos
Makes 8 servings

1 tablespoon olive oil
1 ½ cups chopped yellow onion
1 green bell pepper, finely chopped
1 cup Muir Glen canned fire-roasted chopped tomatoes or 1 cup tomato sauce
1 tablespoon chopped garlic
1 bay leaf
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon chopped fresh oregano or ½ teaspoon dried
1 teaspoon salt and additional to taste
1 cup fat-free, low-sodium chicken or vegetable broth
3 cups cooked black beans or 2 (15-ounce) cans black beans, rinsed and drained
1 tablespoon balsamic vinegar
2 tablespoons chopped fresh cilantro
Ground black pepper to taste
1 teaspoon red chile flakes (optional)
8 La Tortilla Factory whole grain tortillas (7" diameter)
1 cup shredded low- or reduced-fat Cheddar cheese
1 cup tomato salsa
2 tablespoons chopped scallions



Add the olive oil to a 3-quart saucepan over medium heat.



Add the onion and bell pepper and cook for about 5 minutes, or until the vegetables are soft.



Add the tomatoes, garlic, bay leaf, chili powder, cumin, oregano, and 1 teaspoon salt, and simmer for about 3 minutes. Carefully add the broth and beans.



Bring to a boil, reduce the heat to low, and simmer for about 10 minutes, stirring regularly, until the mixture is thickened and most of the broth has evaporated.



Remove from the heat and discard the bay leaf.



Stir in the vinegar and cilantro. Season to taste with salt, black pepper, and chile flakes, if desired. Keep the bean mixture warm.



Transfer the tortillas one at a time to a nonstick skillet over low heat and heat them for several seconds on each side to soften and warm them. Transfer them to your work surface.



Sprinkle each warm tortilla with 2 tablespoons of the cheese. Top with ½ cup hot bean filling in the center of each tortilla.



Fold 2 sides of the tortilla in over the bean filling, then roll up the burrito from an unfolded edge.



Place 1 burrito, seam side down, on each of 8 plates. Top with salsa and scallions.



Alternatively, you can assemble fewer burritos and refrigerate extra bean mixture for assembly later.



The beans are also great for breakfast, served with scrambled eggs and salsa.



Nutrition at a Glance
Per serving: 200 calories, 15 g protein, 31 g carbohydrates (2 g sugars),
5 g fat (1 g saturated), 5 mg cholesterol, 14 g fiber, 450 mg sodium



Hot and Cold Brown Rice Salad

Makes 1 serving
3/4 cup (4 ounces) grilled chicken, chilled and chopped
1/3 cup finely chopped broccoli florets
1/3 cup chopped red bell pepper
2 tablespoons chopped red onion
1 tablespoon light Italian salad dressing
1 tablespoon balsamic vinegar, or to taste
3/4 cup cooked short-grain brown rice

Salt, to taste
Ground black pepper, to taste


In a medium bowl, combine the chicken, broccoli, red pepper, onion, dressing, and 1 tablespoon vinegar. Toss to coat the ingredients with the dressing and set aside.


If the rice isn’t hot, place it in a small microwaveable bowl. Microwave on low power in 15-second intervals until hot.
Add the rice to the chicken mixture, and season with salt, pepper, and 1 tablespoon vinegar, if desired. Serve your salad immediately.

Nutrition at a Glance
Per serving: 368 calories, 34 g protein, 44 g carbohydrates, 5 g fat (less than 1 g saturated), 74 mg cholesterol, 5 g fiber, 211 mg sodium
Find more salad recipes, exercise and meal plans, tips from the cast and trainers and more at The Biggest Loser Club!
Related Articles



Delicious Chicken Salad

Makes 4 (2-wrap) servings

1 can (8 ounces) bamboo shoots, drained and minced
1 can (8 ounces) water chestnuts, drained and minced
3 tablespoons sherry
2 tablespoons hoisin sauce
1 tablespoon unsalted freshly ground peanut butter or reduced-fat peanut butter
2 teaspoons low-sodium soy sauce
2 teaspoons hot-pepper sauce
2 packets (.035 ounce each) sugar substitute (such as Splenda)
1 tablespoon minced garlic
1 cup minced onion
1/2 pound ground chicken breast
2 teaspoons minced fresh ginger
1/4 teaspoon salt
1 teaspoon toasted sesame oil
8 small leaves butter lettuce
1 whole green onion, chopped
1 small cucumber, seeded and sliced into 1" strips

In a medium bowl, combine the bamboo shoots, water chestnuts, sherry, hoisin sauce, peanut butter, soy sauce, hot-pepper sauce, and sugar substitute. Mix well. Set aside.

Mist a large, nonstick skillet with olive oil spray and set over medium heat. Add the garlic and cook for 2 minutes, or until fragrant. Add the onion. Cook, stirring occasionally, for 3 to 4 minutes, or until tender and just starting to brown. Increase the heat to medium-high. Add the chicken, ginger, and salt. Cook, breaking the chicken into small chunks, for 3 to 4 minutes, or until no longer pink. Add the reserved bamboo shoot mixture. Cook for 2 minutes, or until hot. Stir in the sesame oil. Remove the pan from the heat. Spoon the chicken mixture, evenly divided, into the lettuce leaves. Set on a serving dish. Top with green onion and cucumber. Serve immediately.



Nutrition at a Glance
Per serving: 191 calories, 16 g protein, 22 g carbohydrates, 4 g fat (less than 1 g saturated), 33 mg cholesterol, 5 g fiber, 637 mg sodium

Monday, January 25, 2010

How it all began

When I got married I weighed about 115 pounds and felt like I was in pretty good health and was happy with the way I looked. After two kids I weighed nearly 200 lbs!!! Now, I currently weigh 158 pounds and don't feel so good about myself. I've tried doing the Special K diet and my husband and I tried P90X and the diet that went along with that and also did Jillian Michaels 30 Day Shred Video and loved that. I lost 12 pounds in 30 days by doing her workouts. But, I knew I could do more. I just didn't know how. Which is what got me to where I am today.
I started reading a book by Jillian Michaels called Mastering Your Metabolism. I am not a reader, in fact, I can't remember the last time I sat down to actually read a book and I am sooo hooked on this one and I'm ready to change my life and get healthy and lose weight and feel great. It's not going to be an easy task for someone who loves food and making it.
What I've learned so far...
1. If it doesn't have a mother or doesn't grow in the ground, don't eat it!
2. Protein bars contain a lot of crap!! Seriously, look at the ingredients...lots of stuff you can't pronounce = crap!
3. ANYONE can lose weight and stay that way, no matter what your metabolism is...metabolism can ALWAYS be reset.

I will be taking pictures during my journey and sharing what I've learned about myself and how to reset my metabolism.