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