Oatmeal Cake

Cake:
1 1/2 c. boiling water
1 c. rolled oats
1/2 c. applesauce
1 c. unpacked brown sugar
1 c. splenda
4 egg whites
1 1/2 c. whole wheat flour
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking soda
1/2 tsp salt

Place oats and boiling water in a bowl and let stand until cool.  Cream applesauce, sugars, and egg whites together.  Add all other dry ingredients and oats. Pour into a 9x13 pan, that has been lightly sprayed with pam or olive oil.  Bake at 350 degrees for 20-25 minutes or until edges are browned and a toothpick inserted comes out clean, a few crumbs are okay.  Immediately spread topping on hot cake and put under the broiler for 1-2 minutes. 

Topping:
3 Tbsp butter
1 c. unpacked brown sugar
1/3 c. 1% milk
1 c. coconut
1 tsp vanilla

Melt butter and mix all other ingredients together.  Pour on hot cake and place under broiler 1-2 minutes.

Makes 15 servings, 207 calories.  This recipe was adapted from the Lion House Cookbook.  The original calorie count was 400 calories per slice.  You can add nuts to your topping if you desire, just remember, nuts are calorie dense.

Chicken Teriyaki Stir Fry

This recipe is fast and easy to make.

4 oz rice noodles (I like A Taste of Thai thin, straight cut noodles @ Macey's)
1 tsp olive or sesame oil
1 lb boneless, skinless, trimmed chicken thighs, cut into bite size pieces
6 cups frozen stir fry vegetables
1/2 cup + 1 Tbsp Simply Boulder Truly Teriyaki Sauce (can be found at Harmon's)

Place rice noodles in a bowl and cover with very hot water.  Let soak for 15-20 minutes until soft.  Meanwhile, place oil and chicken in a hot wok or large skillet.  Cook until done.  Add the frozen veggies teriyaki sauce, and noodles and heat through.  Serve immediately.  Makes 4 generous servings, 370 calories a serving.

You can eliminate the rice noodles and 1 Tbsp of the Teriyaki sauce.  It will cut out 105 calories a serving.

Feeling Discouraged?

Making a lifestyle change of any kind can be difficult.  So don't feel discouraged if you aren't doing as well as you would like to.  Small steps bring about great change.  As I look back over my journey all I see are the small steps I took and the little things I changed that got me to where I am today.  I still have to remind myself of those things every once in a while.  Old habits die hard, right?  Now that we're on our third week, I hope you are seeing changes in yourself and that by becoming more active, you actually have more energy.  If you would like to share some of your successes or discouragements, please do so in the comment section.  We can all cheer or help each other along.

Fasting and Sleeping

For those of you who fast once a month for religious or medical reasons, you can automatically take 6 good food points and your breakfast points on the day you fast.  You can still brush your teeth when you fast, so you will have to earn those on your own.  Also when you fast it will be almost impossible to get 5 fruits and veggies so if you eat 2 veggies and 1 fruit on the days you fast, you can still earn your 5+ fruit and veggie points.  So for example if I fasted 2 meals last Sunday, I could earn 6 good food points and my breakfast points.  If I ate 2 veggies for dinner along with another healthy food and a fruit (maybe dessert) then I would get my other 4 good food points.  Because I had veggies for dinner and fruit for dessert I would earn my 5+ fruit and veggie points. You can still earn the extra 2 points for a raw veggie and more veggie than fruit on these days.

Sleeping is really important and I know it is hard to make time for it.  The sleep points are for one chunk of sleep.  If you sleep 5 hours at night and take a 2 hour nap in the day, you can't combine the time and take the points.  This is because you are not reaping the benefits as if you had slept 7 hours at one time.  Part of this challenge is learning to take control of your life again, and that means taking time for you.  Set up boundaries for you and your family and share your goals so that everyone is on board and can help you reach them.

Keep up the good work!  :)

Fruit Smoothie Recipe

1 cup Greek yogurt
1/2 cup 1% milk
8 medium strawberries
1 medium peach
1 packet Truvia (optional)

Mix in a blender and serve.  Makes 2 servings.  Per serving: 153 calories, 15g protein, 18g carbs, 1g fat, 2g fiber.

Variation 1: instead of peach use 1/2 cup of mixed berries, 152 calories, 14g protein, 17g carbs, 1g fat, 2g fiber
Variation 2: instead of peach use 1 small banana (6-7") 160 calories, 15g protein, 25g carbs, 1g fat, 3g fiber

Point simplification and New level 3

In an effort to simplify the point system, I am changing the rules for good food points. Instead of eating a full serving of grain or dairy that I have listed on the serving chart, just eat a serving of the food that is listed on the package, then you would get a point.  For instance, some cereals have a ¾ cup serving while others have a 1 cup serving.  Lunch meats are 2 ounces but chicken breasts are 4 ounces.  So if I ate 2 ounces of lunch meat plus 4 ounces of chicken I would get 2 points because I ate a full serving based on the food label of each of them.  If it has a nutrition chart, than follow the serving size for that food and count it.  Without going into a deep food explanation, this will make it easier for people to keep track of their points.  You may end up eating more calories or less depending on how you were doing it before.  So if I ate an apple with string cheese, I would get 2 points.  Fruits and veggies usually don’t have a food label when they are fresh, if they do, follow it, otherwise shoot for 1 cup.  Bread labels usually have 1 slice as a serving so you would get a point for 1 slice (instead of 2 which is technically a full serving of grain).  If you kept a food journal and want to fix your points you can, otherwise just remember we are taking the best 8 of 10 weeks.  I’m sorry to have confused everyone.  I was trying to help you eat a healthy diet, but ended up confusing a lot of you.  Please still try to eat a good diet.  Do not give yourself points for 10 slices of bread.  Try to only count a food once so that you are still getting a variety. This is our trial week so forgive me for so many corrections.  I want it to be user friendly and easy to follow.  Thank you to all who have given such good suggestions.

Also I am adding a new level 3 option.  If you want to be serious about knowing if you are getting enough protein, carb, fat, and fiber then you can add this to your level 3.  First you need to know how many calories you can eat each day by using the formula in the packet.  Based on that number you would want to eat 45% from fruits, veggies, and whole grains; 30% from protein; and 25% from fat. Take your daily calorie budget and ÷ by 4.  So if I could eat 1800 calories I would take 1800 ÷ 4= 450, then take 450 ÷ 2= 225.  You would be able to eat 450 calories for breakfast, lunch and dinner and 225 calories for snacks.  To know how many grams of protein you should eat take 1800 X 0.30= 540, 540÷4=135 grams of protein. You can divide 135 by 4 to know how many grams you should eat per meal.  Fat grams per day are figured by doing 1800 x 0.25= 450, 450÷9= 50, so you would consume no more than 50 grams of fat per day.  Fiber should be between 25 and 30 grams per day. (The 4 and 9 used in the above formula come from the fact that there are 4 calories per gram of protein and carbs, and 9 calories per gram of fat.)  If you want to do this option and need help with the math, then let me know. 

If you have questions, please let me know.  Hopefully this method will clear up any confusion, and simplify the process.

More Clarifications

As far as veggies are concerned, the list includes the most nutritious.  The sky is the limit on veggies.  If you want to eat corn, potatoes, and peas, then do so, just include other veggies in your diet. You would still get points for eating any serving of a veggie. Eat a serving of the good foods to count them, there is a serving size chart at the end of the food list.  Also, shrimp some how did not make it on the list.  So that is a protein and 4 oz uncooked is a serving with 100 calories.  To the proteins you can add sole, shrimp, scallops, and orange roughy.  Also 1/2 cup of fresh salsa is considered a vegetable serving, but it made it on the condiment list, so if you love salsa, dip some veggies in it.  You can count that as one of your veggies for the day on the good list. 

Don't beat yourself up if you don't earn your points for one day.  Just try again tomorrow.  Remember, you can't change your life over night.  Just a reminder, please be honest in your point tracking.  Keep those questions coming. I have read the packet so many times that I look over things.  Thanks everyone for making this a success.

Clarifications on contest rules and food

I want to clarify some things to make sure everyone understands.  You earn exercise points on a daily basis.  You can earn up to 20 points a day.  I highly recommend you get in 5 days a week.  If you miss a day, you just wouldn't get points for that day.  Good food points are for protein, carbohydrates, fruits and veggies.  I used the word whole grains and carbs interchangeably on the point explanation, my mistake.  You do get good food points for eating your fruits and veggies and additional points for getting in your 5+ fruits and veggies, so fruit and veggies do count twice.  This is to encourage you to eat your fruits and veggies.  You will also get additional points for the one raw veggie and more veggies than fruit.  Easy way to get your points.  Beans are considered a protein and a carb, but are on the carb list.  Sugar Cereal would be classified as anything that is not whole grain, has sugar as the first ingredient, and/or high fructose corn syrup in the first 3 ingredients, but best to avoid that one all together.  I understand that the cereal list does not list every possible cereal.  So for you to count your cereal as a good carb for points it needs to contain as it's first ingredient whole oat flour, whole wheat flour or whole grain corn and not be a sugar cereal. I hope this makes sense.  Don't be afraid to ask more questions if you need to.

Our Facebook page

I changed the name on our facebook page to Healthy Living from the Inside out, so search for that and like us to get our updates.

What's for Dinner?

I hate that question and I hear it every day.  But things get a little easier especially when I find new cookbooks that fit or mostly fit with the way I want to eat.  So I wanted to recommend to everyone the Taste of Home Diet cookbooks.  They have 3 out now (2009,10, 11).  It is food like I grew up on but healthier.  It has made things easier for me because some of their recipes taste like I'm cheating, but since they have all the nutritional information for each recipe, I know I'm not and that I don't have to run it out the next day.  I first got them from the library and am slowly buying them.  So check it out.

We're moving to facebook

So in an effort to make this more user friendly, I have done a facebook page that will post everything we post here from now on.  I hope this will help with the discussions because you will already be logged in as you hopefully making it easier to ask questions or post your needs.  The page is called From the inside out. http://www.facebook.com/home.php#!/pages/From-The-Inside-Out/208417522520889  Please Like us and tell others to join.  Hopefully this will keep us all motivated.

Recipe Calculator

I know how hard it is to figure out the calories of a meal you always like to make but have no nutrition info on.  I found a website that helps, if you want to take the time to enter your ingredients.   I tried it out with a few recipes and it is dead on to what I figured they would be.  Plus it gives you the fat and carbs and protein.  Very useful.  I write the info in my cookbook or on the recipe card so I never have to do it again.  Go to http://recipes.sparkpeople.com/recipe-calculator.asp   
Hope this helps.

Strawberry Lemonade

My husband always orders some sort of lemonade when we go out to eat.  I was shocked when I found out the typical glass of restaurant lemonade has 180 calories per glass and he gets about 4 refills.  Scary.  So when I found this recipe I was thrilled.  For only 27 calories he can have a huge glass and my kids like it too. Of course as with all things sweet, drink in moderation. You can swap out the fruit for something else.  Also, we like it chunky so if you do, don't blend the strawberries all the way.


1/4 to 1/2 cup water (depending on how sweet you like it)
scant 1/2 teaspoon sugar-free lemonade powdered drink mix (or half of a 2-serving pkt) such as crystal light or wylers
1 no calorie sweetener packet, like Truvia
4 frozen unsweetened strawberries
3 to 5 ice cubes
1 cup diet lemon-lime soda, cold

In a blender add water, drink mix, sweetener, strawberries and ice.  Blend to the consistency you like pour into a tall glass and add the soda. (The original recipe tells you to put it all in a blender, but I like the soda to still have some fizz so I add it later because the blender takes all that out.)

Makes 1 serving  27 calories, 0g fat, 60mg sodium, 4.5g carbs, 1g fiber, 2g sugar
From the Hungry Girl 200 under 200 and co-developed by Weight Watchers

Exercising Tips

So maybe your wondering why you haven't lost the weight or inches you were expecting.  I want to give you some tips that can help you break through your plateau and get you to your fitness goals faster.  We tend to think that just exercising period is enough and that is great to do for your heart and maintenance, but if you want to burn fat and gain some lean muscle to help you burn even more fat, you are going to have to step up your game.  High Intensity Interval Training is one of my favorite things because I get results.  This is 10-20 minutes of short intense bursts of activity with moderate exertion recovery.  You should have sweat pouring off of you, heart rate up, and feeling the burn in your muscles.  Feeling sore for a few days after means you did a good job, if you feel nothing then you didn't work out hard enough.  I add this to a cardio routine and it really makes a difference.  For example: on the treadmill have a 5 minute warm-up at a comfortable pace.  Then run at a comfortable pace for about 15 minutes.  Then I start on my intervals.  I will speed walk for one minute, then run at 1/2 mile faster pace than I was earlier for one minute.  Then speed walk for one minute, then run for one minute at 1/2 mile faster than the last time and so forth until I have reached a speed I can barely keep up with.  It usually takes me 12-14 minutes before the treadmill is going faster than I can.  Then I will run for another 10 minutes at a comfortable speed and then have a cool down.  You can do something like this on a bike, or elliptical too.  Just remember, you always need to be out of your comfort zone for part of your workout, or you will never see any changes. The interval training also works well with circuits.

Also, don't be afraid of larger weights.  Use the light weights when you do circuit training and always have the weights in your hands, use the heavier weights when you do reps.  Fewer reps with heavier weights burns more fat and increase your strength.  Just keep swapping out weights for heavier ones as a gradual process.  And remember that you can't spot reduce fat.  Don't focus on trying to just get your thighs smaller, do workouts that cover all of your body.  Remember, the more muscle you have the more fat it burns no matter where it's at.

I hope these tips help and if you have any questions, let me know.  I can show this to you also, as a group or individually at your home.  Just let me know.
Gina

Baked Ziti

If your family loves spaghetti or lasagna, then this is for you.  It is easy to make and can be done before hand and put in the oven at dinner time.  Love those kind of recipes.

1 (14 1/2 oz) box fiber enriched or whole wheat Ziti or Penne
1 (15 oz) container fat-free ricotta cheese
2 large egg whites
8 oz (4 cups) finely shredded reduced-fat mozzarella cheese
1/4 teaspoon garlic powder
salt and pepper to taste
red pepper flakes to taste
3 1/2 cups low-fat, low-sodium marinara (there is a recipe on this site for one)
2 Tablespoons reduced-fat Parmesan cheese

Preheat the oven to 450 degrees.  Lightly mist a 9x13 pan with olive oil spray.  Cook the ziti according to package directions until al dente.  Drain.  In a large mixing bowl, mix the ricotta, egg whites, and all but 1 cup of the mozzarella until well combined.  Add the garlic powder and season with salt, pepper, and red pepper flakes. Stir in the cooked pasta until well combined.

Spread 1 cup of the marinara sauce on the bottom of the prepared dish.  Add half of the pasta in an even layer over the sauce. Top the pasta evenly with another 1 cup sauce.  Layer the remaining pasta over the sauce.  Spoon the remaining 1 1/2 cups sauce evenly over the top of the pasta, then sprinkle the remaining mozzarella and the Parmesan over the top.

Cover the dish with foil and bake for 20 minutes.  Remove the foil and bake 10 minutes longer, or until the mozzarella is melted.  Let stand 5 minutes.  Cut into 8 pieces and serve.

Makes 8 servings 350 calories, 22g protein, 57g carbs, 6g fat, 3g saturated, 20 mg cholesterol, 8g fiber, 429 mg sodium.  From the Biggest Loser Family Cookbook.

For me the calorie count is high so instead of bread sticks, make some roasted veggies or have fruit as a side dish.

Motivational

I took the advice about picking a special date and setting a specific (but achievable) goal. I made a calendar showing my start date and my goal date. I even put a picture of my reward on it. I put it in a place where I see it a lot. Every time I pass by it I get excited for my reward. I have found that I really want to do my best every day so that my goal will be accomplished and rewarded. I have even found myself not really craving Dr. Pepper and my sweet treats aren't as often. Thank you Gina and thank you group for all your ideas and support.
~Rebecca

Cherry Cheesecakes

 This are easy to make and taste so good!

Cooking spray
10 reduced-fat vanilla wafers
12 ounces fat-free cream cheese, room temperature
1/3 cup sugar
2 Tablespoons fat-free, artificially sweetened vanilla yogurt
1 1/2 teaspoons vanilla extract
1 teaspoon unbleached all-purpose flour
2 large egg whites
10 Tablespoons cherry pie filling

Preheat oven to 300 degrees.  Line 10 cups of a standard muffin tin with cupcake liners.  Lightly mist them with spray.  Place one vanilla wafer, flat side down, in the center of each cup (they will be slightly smaller than the diameter of the cup).  Use an electric mixer fitted with beaters to beat the cream cheese and sugar in a medium bowl until well combined.  Add the yogurt, vanilla, and flour and mix on low until just combined (do not over-mix).  Use an electric mixer fitted with a whisk to beat the egg whites in a small mixing bowl, on high speed until soft peaks form.  Use a spatula to gently fold the egg mixture in tow additions into the cream cheese mixture until just combined.  Divide the mixture among the muffin cups.  Bake for 18 to 20 minutes, or until set (they will puff up and the tops will crack, but this is okay).  Transfer the pan to a cooling rack and cool to room temperature, and then refrigerate for at least 5 hours or overnight.  Top each cake with 1 Tablespoon of cherry pie filling.  Serve immediately or refrigerate.

Makes 10 cheesecakes  99 calories per cake, 6g protein, 17g carbs, 1g fat, trace saturated, 3mg cholesterol, trace fiber, 215mg sodium.  From The Most Decadent Diet Ever by Devin Alexander

February Luncheon

Thank you Camille for hosting our February Luncheon.  We had good food and good conversation.  So for March there was discussion of going out to eat if you could meet a goal you set for yourself.  How does everyone feel about this?  I think these luncheons are a great idea, it is nice to check in with all of you and see how you're doing.  I like answering your questions and hope it is helping.  Also some other ideas to throw around would be to do a workout together and/or to pass around videos.  People are always asking me what I do during my workouts, so if you really want to see for yourself I am willing to do it with other people.  Does anyone have any other ideas or needs?  I really do want to help all of you reach the goals you want for yourself.  I know consistency is key.  My days of eating are not perfect but I know that the consistency of sticking to my workouts and having more good days than bad is paying off even now.  I am so close to my final goal and I have been at this for over 13 months now.  So if you need anything, anything at all let me know.
Gina

Chocolate For Breakfast!!!

My kids love this and I don't mind because I want it too.  It is easier for me to make this the night before because it has to sit for 10 minutes and I don't have time for that in the morning. You can eliminate the syrup and take off 17 calories or you can add an additional teaspoon for 17 calories. I times this by 5 because they love it so much.  The batter keeps well in the fridge for up to 3 days.  And I don't preheat my oven because I make it on a large griddle and they get eaten so fast I don't have to worry about keeping them warm. Also I don't have buttermilk and oat flour on hand so I make my own.  You can grind your oatmeal in your blender.  So if you need 1/2 cup flour, grind 1/2 cup oats.  The butter milk is 1/2 Tablespoon of lemon juice per 1/2 cup of milk, stir and let sit for 5 minutes. These really do taste like a chocolate chip cookie.  YUM!

Chocolate Chip Pancakes
1 large egg white beaten
1/2 cup low-fat buttermilk
1/2 cup whole-grain oat flour
1/2 teaspoon baking soda
1/4 teaspoon vanilla
1/8 teaspoon salt
2 Tablespoons mini chocolate chips
cooking spray
4 teaspoon pure maple syrup, divided

Preheat the oven to 200 degrees. Whisk the egg white, buttermilk, flour, baking soda, vanilla and salt in a small mixing bowl.  Stir in 1 1/2 tablespoons water until well incorporated.  Then stir in the chocolate ships and let stand for 10 minutes. Preheat a large nonstick skillet over medium-high heat.  When a spritz of water causes the skillet to sizzle, working in batches and respraying between each batch, mist the skillet with spray and pour 1/4 cup of batter per pancake onto the skillet. Cook until there are bubbles on the top and the bottom is golden brown, about 2 minutes. Flip each pancake and cook until lightly golden brown on the bottom, about another 2 minutes.  Transfer the finished pancakes to an ovenproof plate, cover with foil and keep warm in the oven until they are all cooked.  Serve immediately with 1 teaspoon maple syrup per pancake.  Makes 4 pancakes with 105 calories, 4g protein, 16g carbs, 3g fat, 1 g saturated, 2 mg cholesterol, 1g fiber, 272mg sodium.  From The Most Decadent Diet Ever by Devin Alexander. 

Easy-as-can-be pot roast supper

So I made this for dinner last night and my kids kept saying how yummy it was, which is a huge compliment considering the ingredients.  I was a little leery at first because it had tomato juice on it, but it gave it such a wonderful flavor. I was impressed and the calorie count is fabulous.  I served it with sugar free jello which only added 10 calories. (I was so full I had to save mine for later)

1 1/2 pounds baby carrots
2 pounds red or white potatoes, cut into 1-inch cubes
1 tablespoon plus 2 teaspoons extra virgin olive oil, divided
sea salt and pepper
one 1 3/4 pound trimmed top round roast
5 1/2 ounce can tomato juice
2 teaspoons dried thyme
2 medium onions, trimmed, peeled, and cut into quarters

Preheat the oven to 450 degrees.  Line a large roasting pan with nonstick foil (I used a cookie sheet). Add the carrots and potatoes.  Drizzle 1 tablespoon plus 1 teaspoon of the olive oil over the vegetables and season them with salt and pepper.  Toss just to combine, then distribute them in an even layer in the bottom of the pan, leaving room for the roast in the center.  Rub the roast all over with the remaining 1 teaspoon olive oil, then season it with 1/4 teaspoon salt and 1/4 teaspoon pepper.  Set it in the center of the veggies and pour the juice evenly over all of it.  Sprinkle the thyme over the top.  Roast the meat, carrots, and potatoes for 18 minutes.  Then, stir the potatoes and carrots.  Separate the onion quarters into pieces.  Scatter them over the potatoes and carrots.  Continue roasting until a meat thermometer inserted in the center of the roast reads 125 degrees for medium rare (I cook mine to 160-165 degrees), About 15 to 20 minutes more.

Carefully transfer the roast to a platter.  Loosely tent the roast with foil for 10 minutes while the juices redistribute internally.  If the veggies are not tender, rotate them one more time and continue roasting, up to 10 minutes more.  Slice the meat into thin slices against the grain and serve immediately with the veggies.

Makes 6 servings Each (about 4 ounces of beef plus 2 cups of vegetables) 345 Calories, 33g protein, 42g carbs, 8g fat, 2g saturated fat, 58mg cholesterol, 7g fiber, 310mg sodium
From I Can't Believe It's Not Fattening by Devin Alexander

Workout Videos and Bagels

I was at Costco on Saturday (it was a zoo worse than ever) but I saw briefly that they had some workout dvd's for $7 or $8.  They had some of my favorites there.  Also they now have Thomas Brand Bagel Thins in Whole Wheat.  You can get 24 bagels for just under $7.  They taste good too.  They also still have the plain and some poppy seed ones.  They are only 110 calories a piece and are good for sandwiches or toast.  You can probably find them at other stores too.
Gina

Fettu-Skinny Alfredo

I have adapted this recipe to meet my families needs and it has worked well for us.

2 1/2 teaspoons unbleached all-purpose flour
1 cup plus 2 Tablespoons fat-free half and half
1/2 cup plus 2 Tablespoons grated parmiganio Regganio cheese, divided
1/2 teaspoon garlic powder or more to taste
1/8 teaspoon salt, or to taste
3Tablespoon light butter
Parsley, optional
1 box (13.25 oz) Barilla Whole Grain Pasta (penne, linguine, rotini, fettuccine, whatever your family likes)

Cook pasta according to package.  Slowly whisk the half and half into the flour, stirring to remove lumps.  In a medium saucepan over medium heat, put half and half mixture and 1/2 cup Parmigiano Regganio, garlic powder and salt to taste.  Cook, stirring constantly, until the mixture is as thick as a gravy, 5 to 7 minutes.  Stir in the butter until it melts and is well incorporated.  Toss in the cooked pasta.  If it needs to be thickened more, just keep tossing.  Divide among 6 plates and top with a teaspoon of Parmiganio Regganio and parsley.  Serve immediately.

Makes 6 (1 cup) servings for 326 calories per serving.  You can use less butter if you like.  You can also add 3 1/2 ounces of shrimp or extra-lean grilled chicken for an additional 100 calories.  Adapted from the Most Decadent Diet ever by Devin Alexander

Grilled Chicken Parmigiano

This recipe is so cheesy and yummy you will never guess it's low in fat and calories

6 (4oz) chicken breasts, pounded thin
2 cups low-fat marinara (use the homemade one)
1 (14.5 oz) can Hunts Fire Roasted tomatoes with garlic
1 cup (4oz) reduced-fat mozzarella cheese
1 1/2 oz grated Parmigiano Reggiano cheese
1/2 cup Panko (I use Kikkoman brand)
Basil
Salt and Pepper
Olive oil spray

Preheat the oven to 400 degrees.  Lightly spray a 9x13 pan.  Heat a grill or grill pan over high heat.  Season chicken with salt and pepper. Lightly spray the chicken with olive oil.  Grill until just cooked through, about 1 1/2 minutes per side.  Spread 1/3 of marinara on the bottom of the prepared dish.  Lay the chicken on top.  Spoon remaining sauce over the chicken; scatter the chopped tomatoes over the top.  Sprinkle liberally with basil. Sprinkle the mozzarella and Parmigiano-Reggiano cheese.  Bake until the cheese is melted and is beginning to brown, 10-12 minutes.  Sprinkle the panko and more basil on top if desired, and serve.
263 calories. Serves 6.  Adapted from Now Eat This by Rocco Dispirito

Spaghetti Sauce and Sausage

Spaghetti Sauce:

I whole garlic bunch, minced

½ Tbsp olive oil

7 (8 oz) tomato sauce or 2 (28 oz) tomato puree

½ cup water

Salt and pepper

About 2 Tbsp Parmigiano Reggiano cheese

Basil

In a pot sauté garlic in the olive oil.  Add the tomato sauce and water.  Season liberally with the basil. Add salt and pepper.  Simmer for 25-30 minutes, or until thickened.  You can add crushed red pepper for a kick, or crushed tomatoes, or onions.  Whatever you are use to. The way it’s written it makes 6½ cups and is around 50 calories per ½ cup and less than 1g fat.  I make the whole lot and then serve it with spaghetti, chicken parmesan, and lasagna.  I add sausage if it’s for spaghetti and it’s best to make your own sausage.  It has a whole lot less calories.

Sausage:

½ pound extrea-lean ground pork, pork tenderloin ground, ground turkey or chicken

1 Tbsp minced red onion

1 ½ tsp minced garlic

½ tsp dried thyme

¼ tsp ground sage

¼ tsp cayenne

¼ tsp black pepper

1/8 tsp salt

Combine all.  Shape into 4 equal balls and smash between wax paper.  Freeze for a month or refrigerate for 3 days if you’re not cooking them all.  Cook in a very hot skillet sprayed with olive oil.  Cook till browned and no longer pink inside.  Can serve on a breakfast sandwich or crumble up raw and use like regular sausage in a sauce or breakfast dish.  If you are going to eat this plain, then you will need to add more salt.

72 Calories per patty and 2g fat  Biggest Loser Recipe

You can get ground tenderloin at a butcher shop.  I like Snider Bros. on 6245 Highland Drive Salt Lake City.

Word of Wisdom

So on Sunday at our Ward Conference, President Longhurst asked us to take a challenge. I was really surprised when it was more than spiritual things.  The fifth thing he asked us to do was live the Word of Wisdom and exercise at least 15 minutes a day.  I guess a light bulb went on for me, that not only is it a good idea to exercise and eat healthy, it is a commandment.  I knew this, but needed to be reminded of it.  I know we can all do this.  Heavenly Father wouldn't give us a challenge we couldn't overcome.  The great part about this all is that we have each other to rely on and ask for help.
Gina

Exercising up...Hunger Up

Since I have been exercising more I feel more hungry. How can I make sure I don't eat more than I need to?
~Rebecca

Luncheon

So our first luncheon went well I think and we tried some good recipes.  Here is a copy of them for those of you who couldn't make it.  We should try to set a goal to do this monthly so that we can keep passing ideas and checking up on each other in person.

Honey Glazed Pork Tenderloin

2 teaspoon paprika

½ teaspoon salt

1 teaspoon pepper

¼ teaspoon onion powder

1/8 teaspoon cayenne

1/8 teaspoon chili powder

1 ¼ lbs trimmed pork tenderloin

1 teaspoon extra virgin olive oil

1 Tablespoon plus 1 teaspoon honey

1 Tablespoon minced fresh garlic

Olive oil spray

Preheat oven to 350 degrees.  Use a fork to mix the paprika, salt, pepper, onion powder, chili powder, and cayenne in a small bowl.  Rub the tenderloin evenly with the olive oil.  Then rub the spice mixture evenly over it until the tenderloin is thoroughly coated.  Cover loosely with plastic wrap and let stand for 15 minutes.  Meanwhile, whisk the honey and garlic in a small bowl.

Place a large nonstick skillet over medium-high heat.  When the skillet is hot, lightly mist it with spray.  Cook the tenderloin for 1 to 2 minutes per side, or until just browned on all sides.  Place the tenderloin in a roasting pan or ovenproof skillet. If one end is much thinner than the other, tuck it under to create a similar thickness throughout.  Use a pastry or basting brush to evenly coat the tenderloin with the honey mixture.  Roast, uncovered, for 16 to 18 minutes, or until it is just barely pink inside or a meat thermometer inserted in the center reaches 155 degrees.  The temperature will rise another 5 degrees while standing.

Remove from the oven, loosely cover just the tenderloin with foil, and let stand for 10 minutes.  Transfer the tenderloin to a cutting board.  Holding your knife at a 45 degree angle, slice the tenderloin into thins slices.  Serve immediately.

I use this recipe with a pork sirloin tip roast.  Follow the directions but bake for longer. 1 hour to 1 ½ hours till it reaches the desired temp.  I always cook my pork to 170 degrees, probably out of paranoia.  You just don’t want to dry it out.

Makes 4 servings (4 ½ ounces each) 210 calories From the most Decadent Diet Ever by Devin Alexander

Green Beans with Roasted Red Bell Peppers

1 pound green beans, trimmed

1 teaspoon extra virgin olive oil

1 teaspoon freshly minced garlic

½ cup thinly sliced, drained jarred roasted red bell pepper strips

Sea salt and pepper to taste

Stovetop: place a steamer insert in a large pot and add enough water to reach just below the insert.  Place the pot over high heat, cover with a lid, and bring the water to a boil.  Add the green beans and re-cover the pot, leaving the lid slightly ajar.  Steam the beans for 3 to 5 minutes or until they are crisp-tender. Drain them well.  When the beans are almost done, place a large nonstick skillet over medium-high heat.  Add the olive oil and garlic and cook for 1 minute, or until the garlic begins to soften.  Add the bell peppers, followed by the green beans.  Toss the mixture 1 to 2 minutes, or until it is warmed through.  Season with salt and pepper.  Serve immediately.

Microwave: Follow the direction above, except instead of cooking the beans in a steamer, add 2 tablespoons water and the green beans to a medium microwave-safe bowl or dish.  Cover the dish with a microwave-safe plate.  Microwave on high for 3 to 4 minutes, or until the beans are crisp tender.  Drain them well.

                Makes 4 servings (1 cup each) 52 calories.  From I Can't Believe It's Not Fattening by Devin Alexander

Parmesan-Roasted Cauliflower

1 ½ cups (6 ounces) cauliflower florets

2 teaspoons grated reduced-fat parmesan cheese (I use Parmigiano Reggiano cheese)

1 teaspoon chopped fresh parsley leaves

¼ teaspoon garlic powder

Salt and Pepper to taste

1 teaspoon extra-virgin olive oil

Preheat oven to 425 degrees.  In a medium bowl, combine everything but oil.  Toss to mix.  Drizzle on the oil and toss again.  Transfer the mixture to a small nonstick baking dish.  Bake for 15 to 17 minutes, tossing once, or until lightly browned and crisp-tender.  Serve immediately.

Makes 1 serving or 2 portions.  Each serving is 104 calories.  Biggest Loser Recipe

Chocolate Not-Only-In-Your-Dreams Cake

Butter flavored cooking spray ( I use olive oil)

¼ cup unsweetened applesauce

1 teaspoon vanilla extract

4 large egg whites

1 cup dark or light brown sugar, not packed

¾ cup unsweetened cocoa powder

½ teaspoon salt

½ teaspoon powdered sugar

4 raspberries, optional

Four 3 ½ inch diameter ramekins

Preheat the oven to 350 degrees.  Generously mist four 3 ½ inch diameter ramekins with spray.  Place them side by side in an 8x8 inch baking pan.  Add water to the pan until it reaches halfway to the top of the ramekins.  Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites, and brown sugar in a large mixing bowl until well combined.  Add the cocoa powder and salt.  Stir until just combined and no lumps remain.  Divide evenly among the ramekins; they will be about 2/3 full.  Bake for 21 to 24 minutes, until the tops look silky and puff slightly and a toothpick inserted in the center comes out a bit wet.  Remove from the oven and carefully transfer the ramekins from the water bath to a cooling rack.  Cool for 5 to 10 minutes.  Then invert each ramekin onto a dessert plate. Let stand for 1 minute, and then slowly lift off the ramekin.  The cakes should come out on their own, but if they don’t run a knife around the edge of the cakes to loosen them.  Cool for another 5 to 10 minutes.  Use a fine sieve to evenly dust each cake with a light sprinkling of powdered sugar.  Place one raspberry on the center of each cake, if using.  Serve immediately.  Each cake has 203 calories.  From The Most Decadent Diet Ever by Devin Alexander

Large Goal Achieved With Small Goals

Kim Lyons (biggest loser for a couple seasons) has a book 'Your Body, Your Life' that is a 12-week program. Each week (chapter) introduces goals to work on. I seem to like the idea of starting something large by starting little. For today, week one, I am going to start with a food journal so I can be aware of when and what I am eating. I also am going to start moving at least 15 minutes a day. Then I will add on one or two goals each new week.
1st week: food journal, move 15 minutes daily
2nd week: drink 8 glasses of water, move 20 minutes daily
3rd week: trade simple carbs or complex carbs, move 25 minutes daily
4th week: eat more fresh fruits and vegetables, move 30 minutes daily
5th week: eat more fiber, move 35 minutes daily
6th week: eat protein every meal, move 40 minutes daily
7th week: cut out as much sugar & excess sodium, move 45 minutes daily
~Rebecca

New Year, New Me

A very common New Year's resolution is to lose weight. That is something I want but I decided I wanted a little more. So my resolution for the year 2011 is to have a healthy life. Get rid of junk food and treats that my kids are so use to having around the house. Make vegetables and fruit more accessable and hopefully something the family would think of for snacks. Have meals planned and ready to eat as a family. Have water a main source of liquid. Make exercise family fun time instead of a daily task waiting to get checked off. I figure if I take the focus off LOSE WEIGHT and focus on DAILY HEALTHY HABITS then my body will adjust and pounds will come off without thinking about it. There is a lot to do but if I take baby steps and just do things one day at a time I can accomplish my goal.
~Rebecca