Wednesday, October 22, 2008
Oops Sorry LAST WEEK!!
I guess I lost my excitement when everyone but Toni and Meredith??? dropped out! This week i challenge everyone to a colon cleanse! ha ha.. that's right a colon cleanse. Marisa told me about it when she was here. She said if you eat all fruits nuts and veggies and salmon for 2-3 days you feel so good and feel so much lighter. So that is what to do this week. I have dropped 4 of my 5 pounds i needed to lose so I feel great. If you made your goals make sure to reward yourself, i know I will!
Tuesday, October 7, 2008
END OF WEEK 5
Can you believe it's already been 5 weeks?? Toni lost 2 more pounds- way to go, slow and steady, you just keep losing and losing!!! How many total is that for you?? I lost track. She has high motivation to look her best for D.C.! I weigh the same and am hoping to lose around 1-2 more pounds before this is over. I have been very consistent in my workouts and feel much more in shape! Anyone else? How did you do? This week for the diet plan use one of the previous weeks menus or your knowledge to stick with your 1400 calorie diet! 3 weeks to go, we can do it!!
Monday, September 29, 2008
I have always believed that the only way to lose weight and keep it off is to diet and exercise! No such thing as fad diets or pills (they are only temporary) I also believe in changing your lifestyle. I am posting less recipes because as the weeks go by I hope it is easier to find your own healthy meal menus. I also hope you keep this habit not just for the rest of the 8 weeks but for the rest of your life!!
Week 5 diet plan:
Use same breakfast options or here are a few new suggestions:
Egg bacon sandwich: one eggwhite, one egg on a sandwich with turkey bacon and a little cheese.
Protein Pancakes:
1/2 C Quaker Oats (dry weight)
1/2 cup hot water (to cook oats)
1 scoop low carb protein powder (isolate)
1/3 C egg whites
1/4 tsp. ground cinnamon (to taste)
optional: almond extract
Mix oats with hot water. Sitr and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and almond extract and fry on a hot gridle sprayed with PAM cooking spray.
Makes 4 pancakes.
Calories: 77.8 per pancake Protien: 8.8 g
Serve with fruit or fruit juice
Applesauce oatmeal muffins:
1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)
Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees.
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan.
Combine the cinnamon and sugar and top each muffin with some of the mixture.
Bake for 20-25 minutes or until done.
Remove from pan, cool and enjoy.
These can be frozen and reheated in the microwave for a quick breakfast.
Calories 93.5
Serve with fruit or egg
Lunch Week 5:
Use same options in the weeks before or use your calorie knowledge to create new healthy lunches. or use some of these new ideas:
Light Chicken Salad
1.5 c cooked chicken, chopped
1.5 c chopped celery
3 Tbsp Light Mayonnaise
1 tsp Mustard
Salt, pepper, other seasonings to taste (I'll throw in curry powder or cayenne pepper sometimes to kick it up a little) Combine
Calories = 174
Put on wheat bread with lettuce
Serve with a piece or fruit or raw veggies
Dinner Week 5:
Day 1: Slow Cooker chicken taco stew
1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 16-oz can corn (drained)
1 8-oz can tomato sauce
2 14.5-oz cans diced tomatoes w/chilies
1 1.25-oz packet taco seasoning
1-2 boneless skinless chicken breasts
Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.
Day 2: Skillet lasagna
1 lb lean ground beef
1 small onion (chopped)
3 Cloves Garlic (minced)
1 can diced tomatoes (undrained)
1-1/4 cup water
8 oz tomato sauce
1 tbsp dried parsley flakes
1 tsp dried basil leaves
1 tsp dried oregano leaves
1 tsp salt
2-1/2 cup broken up whole wheat lasagna noodles
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
Dash Basil and Pepper (optional)
1 egg
Shredded fat free mozzarella cheese for garnish
In a large skillet, brown beef with onions and garlic. Drain.
Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt.
Stir in uncooked pasta.
Bring to a boil, stirring occasionally.
Reduce heat, cover and simmer for 20 minutes or until pasta is tender.
Combine cottage and Parmesan cheeses.
Mix in the egg.
Sprinkle in basil and pepper to taste.
Drop cheese mixture by rounded tablespoons onto pasta mixture.
Cover and cook for 5 minutes more.
Sprinkle with shredded mozzarella and serve.
Calories: 336
Serve with green beans and small piece of garlic toast for around 500 calorie meal
Day 3: Garlic Brown Sugar Chicken
Brown Sugar, 4 tsp unpacked
Chicken Breast, no skin, 12 ounces
Garlic, 1 clove
Butter, salted, 2 tbsp
Salt, 1 tsp
Pepper, black, 1 dash
1. Melt the butter in a frying pan
2. Brown the garlic in the butter
3. Add chicken breasts to garlic and butter and cook thoroughly, adding salt and pepper as you like it.
4. When chicken is fully cooked add brown sugar on top of each breast
5. Allow the brown sugar to melt into the chicken (about 5 minutes)
Serve with rice and steamed carrots (Calories per 3oz chicken is 157)
Day 4: Low Carb Taco Salad
1 lb Extra Lean Ground Beef
1 package Old El Paso Taco Seasoning
3/4 cup water
2 tbsp Olive Oil
4 cups shredded Romaine Lettuce
1/2 cup chopped Red Ripe Tomatoes
8 tbsp Breakstone Fat Free Sour Cream
1 cup shredded Cheddar Cheese
Chop or shred lettuce to salad-sized pieces. Set aside with tomatoes, cheese, and sour cream.
Brown the beef with olive oil in a large skillet as per instructions on the taco seasoning packet. When beef is browned, mix taco seasoning with water and add to skillet. Simmer until reduced. Remove from heat when done.
In 4 bowls or deep plates, spread one cup of shredded lettuce each. Sprinkle 1/4 cup of chopped tomatoes over lettuce. Add 1/4 of taco beef, top with 1/4 cup cheese and two tbsps cream cheese.
Makes four servings. Calories per serving= 489
Day 5: Turkey Burgers
1 Pkg. of 93% Lean Ground Turkey 19.2 oz.
1/8 cup seasoned bread crumbs (optional - if you leave bread crumbs out, you can subtract 12 calories per serving.)
1/2 cup diced onions
2 green onions diced finely
1 clove garlic minced
1/2 cup finely chopped fresh spinach
1/2 cup celery finely chopped (optional)
2 egg whites, lightly beaten
1/2 tsp. salt (optional)
1/4 tsp. pepper
2 Tbsp. worcestershire sauce
1 Tbsp. soy sauce (optional)
Red pepper flakes to taste. (optional)
2 Tbsp. Flax Meal** (optional)
1. In a large bowl, mix the ground turkey, seasoned bread crumbs, onions*, spinach, celery, egg whites, minced garlic, worcestershire, soy sauce, salt, and pepper. I also add a couple shakes of red pepper flakes because we like them spicy...optional. Form into 5 patties.
*Saute the onions & green onions before adding them to the turkey to soften them up.
2. Cook the patties in a frying pan (spray well with cooking spray) over medium heat. Be sure to get the internal temperature to 180 degrees F. Yum!
Calories 220 Serve on whole wheat bun with lettuce and tomato!
Day 6: Find your own healthy recipe!
Week 5 diet plan:
Use same breakfast options or here are a few new suggestions:
Egg bacon sandwich: one eggwhite, one egg on a sandwich with turkey bacon and a little cheese.
Protein Pancakes:
1/2 C Quaker Oats (dry weight)
1/2 cup hot water (to cook oats)
1 scoop low carb protein powder (isolate)
1/3 C egg whites
1/4 tsp. ground cinnamon (to taste)
optional: almond extract
Mix oats with hot water. Sitr and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and almond extract and fry on a hot gridle sprayed with PAM cooking spray.
Makes 4 pancakes.
Calories: 77.8 per pancake Protien: 8.8 g
Serve with fruit or fruit juice
Applesauce oatmeal muffins:
1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)
Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees.
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan.
Combine the cinnamon and sugar and top each muffin with some of the mixture.
Bake for 20-25 minutes or until done.
Remove from pan, cool and enjoy.
These can be frozen and reheated in the microwave for a quick breakfast.
Calories 93.5
Serve with fruit or egg
Lunch Week 5:
Use same options in the weeks before or use your calorie knowledge to create new healthy lunches. or use some of these new ideas:
Light Chicken Salad
1.5 c cooked chicken, chopped
1.5 c chopped celery
3 Tbsp Light Mayonnaise
1 tsp Mustard
Salt, pepper, other seasonings to taste (I'll throw in curry powder or cayenne pepper sometimes to kick it up a little) Combine
Calories = 174
Put on wheat bread with lettuce
Serve with a piece or fruit or raw veggies
Dinner Week 5:
Day 1: Slow Cooker chicken taco stew
1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 16-oz can corn (drained)
1 8-oz can tomato sauce
2 14.5-oz cans diced tomatoes w/chilies
1 1.25-oz packet taco seasoning
1-2 boneless skinless chicken breasts
Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.
- Servings Per Recipe: 14
- Amount Per Serving
- Calories: 115.8
- Total Fat: 0.8 g
- Cholesterol: 7.9 mg
- Sodium: 782.8 mg
- Total Carbs: 17.9 g
- Dietary Fiber: 5.4 g
- Protein: 7.8 g
Day 2: Skillet lasagna
1 lb lean ground beef
1 small onion (chopped)
3 Cloves Garlic (minced)
1 can diced tomatoes (undrained)
1-1/4 cup water
8 oz tomato sauce
1 tbsp dried parsley flakes
1 tsp dried basil leaves
1 tsp dried oregano leaves
1 tsp salt
2-1/2 cup broken up whole wheat lasagna noodles
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
Dash Basil and Pepper (optional)
1 egg
Shredded fat free mozzarella cheese for garnish
In a large skillet, brown beef with onions and garlic. Drain.
Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt.
Stir in uncooked pasta.
Bring to a boil, stirring occasionally.
Reduce heat, cover and simmer for 20 minutes or until pasta is tender.
Combine cottage and Parmesan cheeses.
Mix in the egg.
Sprinkle in basil and pepper to taste.
Drop cheese mixture by rounded tablespoons onto pasta mixture.
Cover and cook for 5 minutes more.
Sprinkle with shredded mozzarella and serve.
Calories: 336
Serve with green beans and small piece of garlic toast for around 500 calorie meal
Day 3: Garlic Brown Sugar Chicken
Brown Sugar, 4 tsp unpacked
Chicken Breast, no skin, 12 ounces
Garlic, 1 clove
Butter, salted, 2 tbsp
Salt, 1 tsp
Pepper, black, 1 dash
1. Melt the butter in a frying pan
2. Brown the garlic in the butter
3. Add chicken breasts to garlic and butter and cook thoroughly, adding salt and pepper as you like it.
4. When chicken is fully cooked add brown sugar on top of each breast
5. Allow the brown sugar to melt into the chicken (about 5 minutes)
Serve with rice and steamed carrots (Calories per 3oz chicken is 157)
Day 4: Low Carb Taco Salad
1 lb Extra Lean Ground Beef
1 package Old El Paso Taco Seasoning
3/4 cup water
2 tbsp Olive Oil
4 cups shredded Romaine Lettuce
1/2 cup chopped Red Ripe Tomatoes
8 tbsp Breakstone Fat Free Sour Cream
1 cup shredded Cheddar Cheese
Chop or shred lettuce to salad-sized pieces. Set aside with tomatoes, cheese, and sour cream.
Brown the beef with olive oil in a large skillet as per instructions on the taco seasoning packet. When beef is browned, mix taco seasoning with water and add to skillet. Simmer until reduced. Remove from heat when done.
In 4 bowls or deep plates, spread one cup of shredded lettuce each. Sprinkle 1/4 cup of chopped tomatoes over lettuce. Add 1/4 of taco beef, top with 1/4 cup cheese and two tbsps cream cheese.
Makes four servings. Calories per serving= 489
Day 5: Turkey Burgers
1 Pkg. of 93% Lean Ground Turkey 19.2 oz.
1/8 cup seasoned bread crumbs (optional - if you leave bread crumbs out, you can subtract 12 calories per serving.)
1/2 cup diced onions
2 green onions diced finely
1 clove garlic minced
1/2 cup finely chopped fresh spinach
1/2 cup celery finely chopped (optional)
2 egg whites, lightly beaten
1/2 tsp. salt (optional)
1/4 tsp. pepper
2 Tbsp. worcestershire sauce
1 Tbsp. soy sauce (optional)
Red pepper flakes to taste. (optional)
2 Tbsp. Flax Meal** (optional)
1. In a large bowl, mix the ground turkey, seasoned bread crumbs, onions*, spinach, celery, egg whites, minced garlic, worcestershire, soy sauce, salt, and pepper. I also add a couple shakes of red pepper flakes because we like them spicy...optional. Form into 5 patties.
*Saute the onions & green onions before adding them to the turkey to soften them up.
2. Cook the patties in a frying pan (spray well with cooking spray) over medium heat. Be sure to get the internal temperature to 180 degrees F. Yum!
Calories 220 Serve on whole wheat bun with lettuce and tomato!
Day 6: Find your own healthy recipe!
Sunday, September 28, 2008
IRON GIRL
Meredith and I and I think Cambria are planning on running in the iron girl 5K in the phoenix area. If anyone else is interested you can find the info on www.irongirl.com It might give you some good motivation for your cardio. There is also a 10 mile race if anyone is so incline. 5K is only 3 miles and here is the training schedule meredith sent. It is 10 weeks and 10 weeks to the race so it is perfect!
XT_ cross train (which means anything but running that gets your heart rate up- weights, aerobics, etc)
Ok i don't know why it won't show Saturday but it is like this
Week 1: Run 1 mile
Week 2: Run 1.5 miles
Week 3: Run 1.5 miles
Week 4: Run 2 miles
Week 5: Run 2 miles
Week 6: Run 2.5 miles
Week 7: Run 2.5 miles
Week 8: Run 3 miles
Week 9: Run 3 miles
Week 10: Race day!
XT_ cross train (which means anything but running that gets your heart rate up- weights, aerobics, etc)
Ok i don't know why it won't show Saturday but it is like this
Week 1: Run 1 mile
Week 2: Run 1.5 miles
Week 3: Run 1.5 miles
Week 4: Run 2 miles
Week 5: Run 2 miles
Week 6: Run 2.5 miles
Week 7: Run 2.5 miles
Week 8: Run 3 miles
Week 9: Run 3 miles
Week 10: Race day!
| MON | TUE | WED | THU | FRI | SAT | |
| Week 1 | Walk/XT* 30 min. | Run 15 min. | Walk/XT 30 min. | Run 15 min. | Walk/XT 30 min. | Run 1 mile |
| Week 2 | Walk/XT 30 min | Run 15-20 min. | Walk/XT 30 min. | Run 15-20 min | Walk/XT 30 min. | Run 1.5 miles |
| Week 3 | Walk/XT 40 min. | Run 15-20 min | Walk/XT 40 min. | Run 15-20 min. | Walk/XT 40 min. | Run 1.5 miles |
| Week 4 | Walk/ XT 40 min. | Run 20-25 min. | Walk/XT 40 min. | Run 20-25 min. | Walk/XT 40 min. | Run 2 miles |
| Week 5 | Walk/XT 40 min. | Run 20-25 min. | Walk/XT 40 min. | Run 20-25 min. | Walk/XT 40 min. | Run 2 miles |
| Week 6 | Walk/XT 45 min. | Run 20-25 min. | Walk/XT 45 min. | Run 20-25 min. | Walk/XT 45 min. | Run 2.5 miles |
| Week 7 | Walk/XT 45 min. | Run 20-25 min | Walk/XT 45 min. | Run 20-25 min. | Walk/XT 45 min. | Run 2.5 miles |
| Week 8 | Walk/XT 45 min. | Run 30 min | Walk/XT 45 min. | Run 30 min. | Walk/XT 45 min. | 3 miles |
| Week 9 | Walk/XT 45 min. | Run 30 min. | Walk/XT 45 min | Run 30 min. | Walk/XT 45 min. | 3 miles |
| Week 10 | Walk/XT 45 min. | Run 30 min. | Walk/XT 45 min. | Run 30 min | Walk/XT 45 min. | RACE DAY!! |
Half Way DONE!!
Hooray for being halfway done! Meredith lost 2 more pounds this week and is down 9 lbs!! Way to go. I lost 2 lbs this week too and I am at my goal weight loss of 5 lbs. I will continue doing the diet plans for everyone else but I am going to start firming up now. Is anyone else out there anymore?? What is up with giving up after 2 weeks? I will put up a new diet guideline on Monday, I am too tired tonight. Also, if you have been on a weight program it is time to start changing it up. Add more repetitions or more weight to your regimen. Add more exercises or different exercises. If you have a certain group you want to target just comment and i can give you tons of exercise ideas. Or just get on the internet- there are tons of exercise ideas out there.
P.S. HOORAY for Toni who is still with us!! She lost 2 more pounds this week!!! Way to go Toni!!
Friday, September 26, 2008
Great 100 calorie snacks
There was an article in Women's fitness and had 28 great 100 cal snacks, so here are some of them:
1. sliced tomato with feta and olive oil
2. banana
3. 1/2 C edamame
4. 3 C air popped popcorn
5. Quaker instant oatmeal regular flavor
6. yoplait light yogurt
7. 8 shrimp and 4 TB cocktail sauce ( I was surprised on this one!)
8. 2 sargento light cheese sticks
9. curves granola bar
10. 1 c baby carrots 2 TB hummus
11. 1 1/4 oz turkey jerky
12. 1/2 cantelope
13. 1 c vegetable juice, 2 oz deli lean meat
14. 1 TB peanuts 2 TB craisins ( i always like this w/ almonds )
15. 1 1/2 C strawberries 3 TB cool whip free
16. 1 C raspberries w/ 2 TB plain yogurt 1 tsp honey
17. 2 egg whites, 1 slice whole wheat toast
18. 1/2 C frozen yogurt
19. 18 fat free rold gold tiny twists
20. chocolate milk (1 C milk 1 TB hersheys light)
21. Nutter butter granola bar
1. sliced tomato with feta and olive oil
2. banana
3. 1/2 C edamame
4. 3 C air popped popcorn
5. Quaker instant oatmeal regular flavor
6. yoplait light yogurt
7. 8 shrimp and 4 TB cocktail sauce ( I was surprised on this one!)
8. 2 sargento light cheese sticks
9. curves granola bar
10. 1 c baby carrots 2 TB hummus
11. 1 1/4 oz turkey jerky
12. 1/2 cantelope
13. 1 c vegetable juice, 2 oz deli lean meat
14. 1 TB peanuts 2 TB craisins ( i always like this w/ almonds )
15. 1 1/2 C strawberries 3 TB cool whip free
16. 1 C raspberries w/ 2 TB plain yogurt 1 tsp honey
17. 2 egg whites, 1 slice whole wheat toast
18. 1/2 C frozen yogurt
19. 18 fat free rold gold tiny twists
20. chocolate milk (1 C milk 1 TB hersheys light)
21. Nutter butter granola bar
Monday, September 22, 2008
End of Week 3
Well it's the end of week 3 and i have to admit it was a hard one for me, i didn't lose any weight but i definitely was not following the diet well or exercising. I had sick kids so that is my excuse. Week four comes with a new motivation to do well again. I didn't gain or lose this week so I am still down 2 pounds.
Meredith lost one more pound and that puts her at 7 pounds total lost!
Anymore success stories? Let me know!
Good luck this week and i hope you all have new motivation this week to do well!
Meredith lost one more pound and that puts her at 7 pounds total lost!
Anymore success stories? Let me know!
Good luck this week and i hope you all have new motivation this week to do well!
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