Stuffed Peppers

This recipe is always a crowd-pleaser, presentation-wise. It can also be made with ground turkey or vegetarian burger crumbles. As a time-saver, many stores now carry prepared brown rice, which saves a lot of cleanup as well. Stuffed peppers freeze well, too, so this is a good recipe to supersize for future meals.

1 lb. ground beef, extra lean (less than 5 percent fat)
1 cup brown rice, cooked
2 cups tomato sauce
1 cup onion, chopped
1 egg, beaten
1/4 tsp. garlic powder
1 tsp. Worcestershire sauce
6 green bell peppers
Preheat oven to 350 degrees. Cut tops off peppers, and remove seeds and membranes. Mix all ingredients (except peppers) and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they're pretty low cal, you could eat two easily).

Preparation time: 10 minutes (more, if cooking rice from scratch)

America's Worst French Fries (and What You Should Eat Instead!)

By David Zinczenko, with Matt Goulding

In spite of the name, French fries are practically an American birthright. They’re offered as the first choice side dish with nearly every fast-food and sit-down chain meal available. But here’s the catch: In a recent study of 7,318 New York City patrons leaving fast food chains during the lunch hour, researchers learned that combo meals—meaning meals with sides—averaged 1,100 calories each, which is over half a day’s allotment. It goes to show: When your regular meals at these restaurants are already pushing the nutritional envelope, adding an extra 300 (or more!) empty calories can make for a dietary disaster.

The authors of the best-selling weight-loss series Eat This, Not That! and Cook This, Not That! have rounded up three of the worst orders of fries available at chain restaurants across the country. We’ve also offered up the surprising winner of the fast food French fry cook-off—you’ll never believe which restaurant chain produces the healthiest fried spuds!


Worst Curly Fries
Arby’s Curly Fries (Large)
640 calories
34 g fat (5 g saturated, 0 g trans)
1,460 mg sodium

Arby’s is famous for its curly fries—too bad they’re overloaded with fat, calories and sodium. When one side dish accounts for nearly three-quarters of your daily allotment of salt, you know there’s a problem. As fun as these curli-Qs are, stick to the Homefry variety at Arby’s—downsizing to a small Curly Fries will still leave you with a 410-calorie side, which is more than many of Arby’s sandwiches!

Bonus tip: For full nutrition information for all of your favorite chain restaurants and thousands of foods, download the bestselling Eat This, Not That! iPhone app. It’s like having your own personal nutritionist in your pocket at all times, and will help you avoid the caloric calamities and guide you to the best ways to lose your belly fast.

Eat This Instead!
Homestyle Fries (Small)
350 calories
15 g fat (2 g saturated)
720 mg sodium



Worst Wedge Fries
Jack in the Box Bacon Cheddar Wedges
715 calories
45 g fat (13 g saturated, 1 g trans)
905 mg sodium

It doesn’t take a nutritionist to identify the hazards of a grease-soaked, cheese-slathered sack of deep-fried potatoes, but by appearance alone, nobody could guess what’s really at stake when you order this side from Jack’s. The American Heart Association recommends that people cap their trans fat intake at 1 percent of total calories. For people on a 2,000-calorie diet, that’s about 2 grams per day. See the problem? Another issue, of course, is the overload in calories—about one-third your daily allotment!

Bonus tip: Cheese fries are clearly an unhealthy choice. But sometimes healthy-seeming options are just as dangerous as the obvious diet-sinkers. For 30 jaw-dropping examples, check out The 30 Worst Sandwiches in America.

Eat This Instead!
Grilled Chicken Strips (4) with Fire Roasted Salsa
185 calories
2 g fat (0.5 g saturated)
805 mg sodium


Worst Fries for Your Blood Pressure
Dairy Queen Chili Cheese Fries
1,240 calories
71 g fat (28 g saturated, 0.5 g trans)
2,550 milligrams sodium

This one’s a no-brainer: Chili, cheese, fried potatoes. But even a savvy eater couldn’t possibly anticipate how bad these 3 ingredients could be when combined by one heavy-handed fast-food company. There’s as much sodium in this side dish as you’ll find in 15 strips of bacon. Stick with classic ketchup and recapture nearly a day’s worth of sodium and 930 calories.

Bonus tip: Save calories, time, and money with our free Eat This, Not That! newsletter. Sign up today and you’ll get the Eat This, Not That! guide to shopping once and eating for a week for free!

Eat This Instead!
French Fries (regular)
310 calories
13 g fat (2 g saturated)
640 mg sodium



Worst Regular Order of Fries
Five Guys Fries (large)
1,464 calories
71 g fat (14 g saturated)
213 mg sodium

Unfortunately, Five Guys doesn’t offer anything but fries in the side department. Your safest bet, of course, is to skip the fries altogether (you’d be better off adding a second patty to your burger), but if you can’t bring yourself to eat a burger sans fries, then split a regular order. That will still add 310 calories to your meal, but it beats surrendering more than 75% of your day’s calories to a greasy paper bag.

Bonus tip: Sides account for a third of our combo-meal calories—but drinks account for a quarter of the total calories we consume each day! Battle the liquid bulge: Avoid all drinks on this shocking list of The Worst Drinks in the Supermarket.

Eat This Instead!
Regular Fries (1/2 serving)
310 calories
15 g fat (3 g saturated)
45 mg sodium


Worst Fries in America
Chili’s Texas Cheese Fries w/Jalapeno Ranch
1,920 calories
147 g fat (63 g saturated)
3,580 mg sodium

The only thing that comes close to redeeming this cheesy mound of lard and grease is the fact that it’s ostensibly meant to be shared with a few friends. Even so, you’ll collectively be taking in an entire day’s worth of calories, three days’ allotment of saturated fat, and a day and a half’s allotment of sodium. What’s even scarier, if you can imagine, is that even if you try to order more sensibly and ask for the “half” order of Texas Cheese Fries, you’ll still receive a disastrous dish that packs in 1,400 calories. There’s one French fries side dish at Chili’s that’s acceptable, although even in its much-reduced form, you’d be better off splitting it.

Bonus Tip: See what other Chili’s items made our list of The 20 Worst Restaurant Foods in America.

Eat This Instead!
Homestyle Fries
380 calories
23 g fat (4 g saturated)
230 mg sodium


Best Fast Food Fries in America
McDonald’s Small French Fries
230 calories
11 g fat (1.5 g saturated)
160 mg sodium

Out of the big three fast food joints (Mickey D’s, Wendy’s, and BK), you’ll find the least caloric, least salty fries underneath the golden arches. The key to ordering a smart side dish is portion sizing—and McDonald’s has that under control.

A WOMAN'S WEEK AT THE GYM

Author - Unknown

Dear Diary,
For my birthday this year, my husband for me purchased a week of personal training at the local health club.
Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.
Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
________________________________
MONDAY:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!
Christo gave me a tour and showed me the machines... I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!
Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!
________________________________
TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.
_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.
Christo was impatient with me, insisting that my screams bothered other club members.. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other things, too..
_______________________________
THURSDAY:
Christo was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes.
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny witch to find me.
Then, as punishment, he put me on the rowing machine-- which I sank.
_________________________________
FRIDAY:
I hate that Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich.
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
________________________________
SATURDAY:
Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel...
________________________________
SUNDAY:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Broccoli Chicken Bake

1 bag (14 oz) frozen broccoli florets
1 can (10 3/4 oz) cream of mushroom soup (98% fat free kind)
1 package (6 oz.) stuffing mix for chicken
1 cup shredded cheddar cheese, divided
1/2 cup water
4 boneless, skinless chicken breasts halves (1 - 1.25 pounds) - I cut mine in half and had 8 - and closer to 2 pounds
1/2 teaspoon seasoned salt
1/8 teaspoon pepper


Preheat oven to 425. Line a 13x9x2 with Reynolds Wrap (don't have to do this but I got this recipe from Reynolds Wrap website).


Mix broccoli, soup, stuffing mix, 1/2 cup cheese and water together in a large bowl until well blended. Spread evenly in foil lined pan.


TOP with chicken. Sprinkle with seasoned salt and pepper.


Bake 40 to 45 minutes. Top with remaining 1/2 cup cheese. Cover with a sheet of foil; let stand until cheese melts. (or stick back in oven for 2 minutes and save foil)

7 Easy Ways to Lose Weight With out Starving or Breaking a Sweat

by: Liz Vaccariello

Weight loss requires two things: burning calories through exercise and cutting them through smart food choices and portion control. In theory, you could create a calorie deficit by spending hours at the gym, but that's not realistic-or much fun. And who wants to live on lettuce leaves? Instead, try these seven everyday moves to drop pounds effortlessly.

1. Fidget
James Levine, MD, of the Mayo Clinic in Rochester, MN, has spent a decade studying the role that everyday movement, or NEAT (non exercise activity homogenises), plays in metabolism. His discovery: People who tap their feet, prefer standing to sitting, and generally move around a lot burn up to 350 more calories a day than those who sit still. That adds up to nearly 37 pounds a year!

2. Keep most meals under 400 calories
Study after study recommends spacing out your meals at regular intervals and keeping them all about the same size. Eating meals at regular intervals has been linked to greater calorie burning after eating, better response to insulin, and lower fasting blood cholesterol levels. When you eat regular meals throughout the day, you're less likely to become ravenous and overeat.

3. Take yourself off cruise control
Increase the intensity of your everyday tasks, from vacuuming to walking the dog, recommends Douglas Brooks, an exercise physiologist and personal trainer in Northern California. "Turn on some music, add in some vigorous bursts, and enjoy the movement," he says.

4. Drink 8 glasses of water per day
Water is not just a thirst quencher--it may speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin. Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

5. Step it up--and down
Climbing stairs is a great leg strengthener, because you're lifting your body weight against gravity. In addition to taking the stairs at every opportunity, try stepping up and down on the curb while you're waiting for the bus or filling your gas tank, says Brooks.

6. Use grocery bags as dumbbells
Letting someone else load your groceries or carry your suitcase is an opportunity missed for strengthening and calorie burning, says certified coach Beth Rothenberg, who teaches a class for fitness professionals at UCLA. "Carry your groceries, balanced with a bag in each hand, even if you have to make several trips," she says. "And pack two smaller suitcases instead of one big one, so you can carry them yourself."

7. Eat 4 g of fiber at every meal
A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.

4 Must-Know Restaurants Secrets! - Yahoo News

By David Zinczenko

If being an anonymous blip on a giant corporation’s assembly line makes you feel like a character in some bleak sci-fi movie, we’ve got good news. There are plenty of ways to fight back—to enjoy all the convenience of modern restaurants and all the foods you still like to eat without paying extra money every 6 months for a new pair of pants.

You see, all major restaurant chains—from the fast-food purveyors to the sandwich shops and coffee bars to the sit-down dinner joints with their vaguely Italian/Mexican/Chinese/whatever themes—operate with the same set of secrets, secrets they don’t want their customers to know. And if you know these secrets, well, guess what? The power to eat what you want and still stay slim is in your hands. Lucky you!
This list of sneaky secrets, straight from the book Eat This, Not That! Restaurant Survival Guide will help you start taking back control! And, even better, we’ve created an Eat This, Not That! iPhone app—it’s like having your own personal nutritionist at your fingertips!

Secret #1
Don’t get “supersized” Sure, it feels like you’re getting a bargain because you’re getting proportionately more food for proportionately less money. But a “value meal” is only a value for two sets of people: the corporations that make the food and the corporations that make liposuction machines and heart stents. Because food is so inexpensive for manufacturers to produce on a large scale, your average fast-food emporium makes a hefty profit whenever you supersize your meal—even though you’re getting an average of 73 percent more calories for only 17 percent more money. But you’re not actually buying more food. You’re buying more calories. And that’s not something you want more of.

Secret #2
Remember, the waiter is a salesperson
A 2005 study published in the Journal of Retailing and Consumer Services found that you’re more likely to order a side dish when the server verbally prompts you. (“Do you want fries with that?”) Restaurants know this, and now you know it, too. When the waiter makes a suggestion, remember his job is not to make you happy. His job is to extract money from your wallet and insert fat in its place.

Secret #3
Don’t get too excited
You eat out all the time. A 2008 study in the International Food Research Journal found that people are less likely to make healthy restaurant choices when they feel that they’re dining out for a “special occasion.” And as we said, dining out used to be special. But before you head out to your next meal, really take stock of how many times you’ve eaten out this week. If you’re eating every meal at home and dining out truly is a once-a-week splurge, then don’t worry about it so much. But if you’re like most of us, eating out is probably more like a once-a-day splurge. And if that’s the case, remember, there’s nothing special here. Eat smart today because you’ll have to do it again tomorrow.

Secret #4
Start small
Here’s the good news: No one is going to stop you from ordering seconds. So be like any good businessperson, and start small. Here’s exactly how expensive it really is whenever you go for the “bargain”:

■7-Eleven: Gulp to Double Gulp Coca-Cola Classic: 37 cents extra buys 450 more calories.
■Cinnabon: Minibon to Classic Cinnabon: 48 more cents buys 370 more calories.
■Movie theater: Small to medium unbuttered popcorn: 71 additional cents buys you 500 more calories.
■Convenience store: Regular to “The Big One” Snickers: 33 more cents packs on 230 more calories.
■McDonald’s: Quarter Pounder with Cheese to Medium Quarter Pounder with Cheese Extra Value Meal: An additional $1.41 gets you 660 more calories.
■Subway: 6-inch to 12-inch Tuna Sub: $1.53 more buys 420 more calories.
■Wendy’s: Classic Double with Cheese to Classic Double with Cheese Old Fashioned Combo Meal: $1.57 extra buys you 600 more calories.
■Baskin Robbins: Chocolate Chip Ice Cream, Kids’ Scoop, to Double Scoop: For another $1.62, you’ve added 390 calories.
The bottom line on all this? For just a hair more than 8 bucks, you’ve bought yourself an additional 3,620 calories. If you ate each of these once a week, and you were to switch to the smaller size each time—again, still all your favorite foods, just in a more reasonable size—you’d save about $417 a year. It’s not going to buy you a new car, but it could put you on a plane to the Bahamas. But far more important than that is what it will mean to your waistline, because in saving that $417, you’ll also save 188,240 calories in a year—enough to shave a whopping 54 pounds of flab off your body! (Hey, take the 400 bucks and buy some new pants!)

See our eye-popping list of the 20 Worst Restaurant Foods in America for a jaw-dropping lineup of the BIGGEST and most outrageous secrets the restaurants don’t want you to know. And for tons more great nutrition and weight loss tips like these, sign up for the Eat This, Not That! newsletter—it’ll help you cut hundreds of calories from your daily diet, without ever feeling deprived!

Week 3 Resluts

Wow - you all continue to inspire me!!

Collectively we have lost a total of 100.8 LBS!!! WAY TO GO TEAM

This weeks winner is.... Josh

Lets keep up the good work!!

4 Foods to Help You Look Years Younger - Joy Bauer

A good face cream can work wonders, but it's equally important to nourish your skin from the inside out. Below, I present four delicious foods packed with essential nutrients to keep your skin looking radiant and fresh!
1. Sweet Potato Fries
Sweet potatoes are a dynamite source of beta-carotene (their bright orange color is a dead giveaway). Your body converts beta-carotene to vitamin A, a nutrient that helps to continually generate new, healthy skin cells.
I like to turn sweet potatoes into crispy oven-baked French fries. Cut peeled potatoes into ¼-inch strips and spread them in a single layer on a baking sheet coated with oil spray. Mist the fries with oil spray and season with salt, black pepper, or any other seasonings (ground cinnamon, curry powder, and chili powder are all fun options). Bake in a 400 degree oven for 20 minutes, flipping the fries halfway through. I finish my fries under the broiler for 5 minutes to get them extra crispy!
2. Balsamic Carrots
Like sweet potatoes, carrots come equipped with a generous supply of beta-carotene. In addition to its pivotal role in skin cell renewal, beta-carotene acts as a potent antioxidant, sopping up damaging free radicals that accelerate skin aging.
Fend off wrinkles with my recipe for Roasted Balsamic Carrots. Cut 1 pound of peeled carrots into 1/2-inch wedges. Spread the carrots over half of a large sheet of aluminum foil, and sprinkle them with ¼ cup balsamic vinegar, 2 tablespoons minced fresh rosemary, 2 cloves minced garlic, ¼ teaspoon paprika, salt, and pepper. Drizzle the carrots with 1 tablespoon olive oil and fold the foil over to create a tightly sealed packet. Place on a baking sheet and bake in a preheated 400 degree oven for 25 minutes or until the carrots are tender.
3. Spinach Marinara
Spinach delivers a triple of dose of wrinkle-fighting antioxidants: vitamin C, vitamin E, and beta-carotene. All three work in concert to protect your skin from the sun's UV rays so it stays vibrant and healthy.
Make a quick spinach marinara sauce by wilting fresh spinach leaves into a pot of simmering tomato sauce, then serve over pasta or grilled chicken cutlets.
4. Toasted Pecans
Pecans are one of a short list of foods rich in Vitamin E, a nutrient that's vital to skin health. By forming a protective barrier in the cell membranes of your skin, the vitamin E in pecans helps to ward off harmful free radicals and therefore helps to keep skin firm and elastic.

Pecans are delicious on their own, but toasting them makes them incredibly buttery and rich...they're like candy! Spread pecans on an ungreased baking sheet and toast them in a preheated 350 degree oven (or a toaster oven) for about 10 minutes (watch them closely to make sure they don't burn). Enjoy them whole as a scrumptious snack, or chop them up and sprinkle them into oatmeal or low-fat yogurt.

Top 6 Skinn Foods for 2010 - Joy Bauer

If you're looking for creative (and delicious!) ways to enhance your weight loss efforts, here's a fresh collection of six slimming foods you should add to your repertoire. I'm a firm believer that dieting and losing weight doesn't mean you have to subsist on bland, boring cardboard. With that in mind, I've put together a list of strategic skinny eats, each of which has its own unique way of satisfying your taste buds while blunting your appetite. I encourage you to peruse my list and use these tasty bites to your advantage!
1. Pumpkin Pudding: Decadent, creamy pudding for less than 150 calories--and it helps you lose weight! Just combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt--already a protein-rich, nutrient-packed food--and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you're not looking for more munchies an hour later.
2. Vegetable Soup: Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based veggie soup, you can reduce your total calorie intake by 20 percent. That's because this "veggie first course" helps to fill you up, so you wind up eating less at the main meal.
3. Cucumber Tomato Salad: Thanks to their high percentage of water (95%!), cucumbers are low-calorie, high volume, and top-notch for weight loss! Slice up one whole cucumber plus a medium tomato, then toss with light vinaigrette or unlimited vinegar (balsamic or red wine is delish) plus 1 teaspoon olive oil. The entire salad has only 125 calories!
4. Ginger Green Tea: Nursing a warm mug of tea is a calorie-free way to de-stress after a long day without falling prey to emotional eating. As an added bonus, research suggests that regularly drinking green tea may give you a slight calorie-burning advantage. Steep your tea with a thin slice of ginger root for an extra punch of flavor.
5. Fiery Chicken Salad: Adding a few dashes of fiery hot sauce to your food slows down your eating big time so you're less likely to eat past the point of fullness. For a simple lunch, whip up a chicken salad with diced chicken breast, 1 tablespoon reduced-fat mayo, hot sauce to taste, and any diced veggies on hand. Serve over a bed of lettuce (and have a glass of water handy!).
6. Shrimp Cocktail: At around 8 calories a piece, shrimp are a fabulous source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. Next time you dine out, start your meal with a shrimp cocktail appetizer. When you're eating at home, dunk your shrimp in this could-not-be-easier cocktail sauce recipe: simply combine 1 tablespoon ketchup with 1 teaspoon bottled horseradish.

Guilt Free Pizza!!

1 Tumaro's Tortilla (multigrain from Hy Vee)
2 Tbs Ragu Pizza Sauce (used traditional)
1/4 Cup Mozzarella Cheese
5 Slices of Hormel Turkey Pepperoni

**I also like to add fresh veggies when I have them on hand

Preheat oven to 350. Spread pizza sauce over tortilla. Top with cheese & pepperoni. Place on baking sheet and bake 6-8 min. If you want your pizza more crisp, turn the oven to broil for an additional 2-3 minutes.

Enjoy!

Cal 255| Protein 19.5| Carbs 19| Fat 11.5

Motivational Thoughts...

The road to success is dotted with many tempting parking places. - unknown

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Louis Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson and Albert Einstein.” – H. Jackson Brown, Jr.

“There are no shortcuts to any place worth going.” – Beverly Sills

"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." -Ellen Degeneres

"Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip." Arnold H. Glasgow

What is a workout? - George Allen

WHAT IS A WORKOUT?


A WORKOUT is 25% perspiration and 75% determination.
Stated another way, it is one part physical exertion
and three parts self-discipline.
Doing it is easy once you get started.

A WORKOUT makes you better today than you were yesterday.
It strengthens the body, relaxes the mind and toughens the spirit.
When you work out regularly, your problems diminish
and your confidence grows.

A WORKOUT is a personal triumph over laziness and procrastination.
It is the badge of a winner - -
the mark of an organized, goal-oriented person
who has taken charge of his/her destiny.

A WORKOUT is a wise use of time and an investment in excellence.
It is a way of preparing for life’s challenges and proving to yourself
that you have what it takes to do what is necessary.

A WORKOUT is a key that helps unlock the door to opportunity and success.
Hidden within each of us is an extraordinary force.
Physical and mental fitness are the triggers that can release it.

A WORKOUT is a form of rebirth.
When you finish a good workout, you don’t simply feel better.
YOU FEEL BETTER ABOUT YOURSELF!

- George Allen -

What is Cheri's Plan???

This is the theory that I've been following (except that part about avoiding caffeine!! LOL!) and it is fairly easy - you can eat . . . just make the right choices.


Sugar Busters

Sugar Busters guide to healthy eating habits. . . .

Sugar, although fat-free when ingested, stimulates insulin secretion when digested.
This insulin instructs our bodies' metabolism to create, store and hold fat.

Protein, on the other hand, stimulates glucogon secretion. This instructs our metabolism
to mobilize and to convert fat BACK to glucose, which reduces fat stores and waistlines.

It's not necessarily the fat you eat but the fat you create from sugar that
ruins your health and your appearance.


AVOID:
Drinks
CAFFEINE

Veggies
white potatoes
corn
carrots
pork & beans

Fruits
bananas
raisins
pineapple
watermelon

Carbs
anything with enriched flour or added sugar/ corn syrup
cereal except those with high fiber and low sugar
instant cereals
white rice
white pasta

Protein is a waistline-watcher's best friend. Your body actually expends more energy digesting protein
than fat or carbs, and protein-rich foods can postpone hunger pangs and boost your energy.
Aim for about 50 grams of protein throughout the day and look for sources that are low in fat.

The Dirty Dozen - Bobbi

The more “processed” and “refined” a carbohydrate is the greater the potential for “spiking” your insulin level and throwing your body into “Fat Storing Mode”.


Try to avoid foods the following ingredients that are listed as the first 4 items on the nutrition label:


The Dirty Dozen

1. Sugar (Sucrose)
2. High Fructose Corn Syrup
3. Brown Sugar
4. Dextrose
5. Maltose
6. Corn Syrup
7. Malt Syrup
8. Maple Syrup
9. Maltitol (Sugar Alcohol)
10. Maltitol Syrup (Sugar Alcohol)
11. Modified Corn Starch
12. Corn Starch


Flour

Try to avoid any bleached, enriched or white flour.

Recommended sweetners: Splenda, Stevia or Neotame

Weight Watcher Ideas - Donna

Here are some of the recipes I got from Weight Watcher's last year. I'm not big on Mexican food, but I've made the Doritos casserole a few times. It's very good. I even freeze portion sizes so I don't have to eat Mexican all week. I made the black bean salsa dip once and my friends really liked it. It was a little spicy for me. I haven't tried any of the others listed.

DORITOS CASSEROLE
1 lb lean ground beef
1/2 lb light velvetta (sliced)
2T Chili powder
1 can 98% fat free cream of chicken soup
1 can rotel
1 can black beans, drained and rinsed
6 oz baked Doritos

Brown beef, add chili powder, soup and rotel. Simmer and stir. Crush Doritos . Grease 9x13 pan. Lay 1/2 Doritos on bottom layer, 1/2 meat, cheese and beans. Repeat but end with cheese.
Bake at 350 for 30 minutes.

8 servings - 6 pts each serving

CAULIFLOWER POPPERS
1 head cauliflower cut into 1 inch pieces
1/2 t ground cummin, chili powder, salt and pepper

Preheat oven to 400 degrees. Spray baking sheet with Pam. Place spices in a Ziploc bag and shake cauliflower pieces. Bake 5 minutes. Stir. Bake until slightly browned.

1/2 c = 0 pts

BLACK BEAN & SALSA DIP (this is a recipe that I make all the time - the entire bowl is only 6 points!!)
1 can Black Beans (drained)
1 Jar Pace Picante (I like it with Medium)
1 can Corn


MEXICAN CHICKEN BREASTS
1 pkg taco seasoning
4-4oz skinless, boneless chicken breasts
1 c salsa
1/4 c nonfat sour cream

Put taco seasoning in a plastic bag, add chicken and shake and coat. Place in a sprayed pan. Cover with salsa. Bake at 350 for 30 minutes. Serve with rice, salsa and sour cream.

4 pts per serving = 4 servings

OR you can put it in the crock pot all day but change the sour cream to 1/2 cup.


SPICY BISTRO STEAK SUB
1 T margarine
2 cloves minced garlic
1 lb deli roast beef
2 T ketchup
4 t Worcestershire
1/2 t dried basil and oregano
1/4 t cayenne pepper
1-12oz can dark beer
6 hoagie buns

Melt margarine (I used olive oil) add garlic. Sauté 2 minutes. Add rest of ingredients. Bring to a boil. Simmer. Drain and reserve sauce. Divide beef over buns and serve with sauce.

1 sandwich = 7 pts. (consider only eating 1/2 for 3.5 points!)

Exercise - From Rog

Exercise and a healthy diet are an important combination while working toward weight loss. It not only speeds up the weight loss process, but just as important, exercise builds a healthy body and helps you FEEL GOOD!!

Sandy, a big supporter of our new group, has shared an exercise video with us that she enjoys using. It's a way for those of us to get some good exercise in the privacy of your own home! Walking is a low impact but highly effective way to get exercise. Check out this link for the 'Walking with Leslie Sansone' video selections.

If you have tried these and have positive thoughts leave a comment for us all to learn!

Week 2 Results

We all hit week 2 hard and I think our bodies are adjusting to our change of pace. I am proud of everyone for pushing on and being determined to reach for their goal!!

Carmen 1.70%
Paula 1.55%
Cheri 1.38%
Margaret 1.23%
Lynne 1.13%
Barb 1.07%
Judy 0.83%
Donna 0.75%
Karen 0.53%
Josh 0.31%
Rog +0.32%

Continue the great work!!

Week 1 Results

Everyone hit the ground running with our Biggest Loser kick off at work! The results are:

Cheri 6.01%
Josh 3.70%
Judy 3.07%
Lynne 2.97%
Barb 2.90%
Margaret 2.47%
Carmen 2.29%
Donna 2.08%
Rog 1.88%
Paula 1.53%
Karen 1.26%

CONGRATS Cheri!!