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