Cucumber Sub Sandwich
2 Cucumber or beef steak tomato
7oz Turkey Breast
2 wedges Light laughing cow cheese
Make sure turkey is low sodium & all natural.
Cut cucumber in half and scoop out the core. Spread laughing cow and add turkey. Viola! Simple
1 full leanest, 3 greens, 1 healthy fat (you will need 1 more healthy fat)
2 cups Romaine lettuce
1/2 cup Cherry tomatoes, halved...
1/8 Avocado, chopped
2 oz. Fresh mozzarella, chopped
4 oz. Chicken breasts, chopped (I used garlic salt & pepper-seasoned, sauteed chicken breasts)
Fresh torn basil
Walden farms Balsamic
9.5 oz tilapia - thawed if frozen - should yield 7 oz (1 Lean)
1 clove garlic, sliced (1 Condiment)
2 tsp olive oil (2 Healthy Fats)
1/8 tsp seasoned salt or salt (1/2 Condiment)
1/8 tsp black pepper (1/4 Condiment)
2 tsp fresh lemon juice (1 Condiment)
1/8 tsp dried basil leaves (1/4 Condiment)
Season tilapia with salt and pepper. Heat oil in a skillet over medium heat. Put fillets in oil and brown for 2 minutes. Add garlic slices to the oil. Continue cooking for 4 more minutes and then flip fillets.
Fry until cooked through and fish flakes easily with a fork. The garlic should turn golden brown, but not be burned. If they begin to burn, spoon the garlic over the fish so they are no longer touching the pan. When cooked, drizzle the fish with lemon juice and sprinkle with basil or parsley.
1 Lean Serving with 3 Condiments and 2 Healthy Fats
I can't tell you how many people I talk to who end the conversation with, "I just need to go to the gym more often." No doubt, exercise is an essential habit of health on many different levels, but if you're carrying too much body fat and you're trying to fight fat with exercise alone, you may want to rethink your strategy.
The answer: Food + Activity
When you take in more calories than you expend, the excess gets stored as fat—3,500 calories in one pound. Eating just 100 extra calories a day—a bagel, a candy bar, a soda—translates to 36,500 calories of excess energy over the course of a year. Even if your body stores only half of that, the result is over five extra pounds of fat a year! You could try burning those excess calories through exercise alone. But in order to burn just one pound, you’d have to run 33.8 miles. Just for one pound! And nearly one-third of us have an extra thirty pounds of fat. To burn that much, you’d have to run 1,040 miles—the equivalent of forty marathons! Exercise is key to good health, so don’t stop sweating it out. Just make sure you are sticking to your meal planning and smaller portions, and avoiding junk food and mindless snacks at all costs!
How many of you find yourself craving the sweet, cold yumminess of a Starbucks Java Chip Frappuccino during the week? Today, my breakfast was a cookie bake shake....sooo deelish! Check out the comparison of the regular java chip frapp, the "skinny" frapp and the cookie bake shake! Starbuck's "skinny" version still has 36 grams of sugar! To give you some perspective, a package of Reeses PB cups has 21g of sugar, a Snickers bar...27g of sugar.....how the heck can Starbucks get away with calling it "light"?!! I would never encourage you to eat a candy bar for breakfast, but if you're trying decide betwwen a skinny frap and a candy bar....nutritionally, the candy bar wins.
* 1 cup Raw Cucumber, with peel
* 1 cup Raw Peppers, Red
* 1 cup Raw Tomatoes
* 8 olives Olives, Black
* 1 lb Chicken, breast, boneless, skinless (raw)
* 2 Tbsp Raw Onion
* 1 tsp Oil, olive
* 2 tbsp Parsley
* 1 clove Garlic, clove
* 4 tsp Lemon or Lime Juice
1. Preheat grill to medium-high heat.
2. Place chicken on grill wh en heated and cook about 5 minutes on each side, or until chicken is thoroughly cooked and no longer pink. Cut chicken into slices.
3. In a serving bowl, combine parsley, olives, and garlic. Whisk in 4 tsp lemon juice and 1 tsp olive oil. Add cucumber, bell pepper, tomato, and onion. Toss to coat ingredients with dressing. Add up to 1 tsp more of lemon juice to taste.
4. Split salad into two servings and place 6 oz chicken on top each salad.
One Serving Provides: ~1 Leaner, 3 Green, 1 Healthy Fat, and 2-1/2 Condiments
Unless you have battled severe acne or another type of complexion problem, it is unlikely that you've been to the dermatologist. However, dermatologists care for a wide range of diseases and cosmetic problems related to not just the skin, but the scalp, hair, and nails as well. Adults are advised to visit their dermatologist each year for an annual skin cancer screening in order to not only detect the presence of disease, but possibly even prevent it. According to the American Cancer Society, more than 3.5 million people are diagnosed with skin cancer each year in the United States alone. That’s more than all other cancers combined! At your annual visit your dermatologist will thoroughly examine your body, looking closely at any moles, growths, or lesions you may have. If something looks suspicious to your doctor, he or she may make a note in your file to check next year, or for more serious red flags a biopsy may b e necessary. Your dermatologist will also examine your nails for signs of serious disorders such as liver disease, heart conditions, anemia, or diabetes.
It is important to know your own skin and to ask your dermatologist questions that you may have. You will know better than anyone else when a change occurs and may need to be examined. Make an appointment with a dermatologist today!
* 4 cup Raw Peppers, Red
* 8 cup Raw Squash, Summer, Zucchini
* 2 tsp Salt
* 8 tsp Paprika
* 1 cup Sour Cream
* 2 cup Boullion
* 4 lb Chicken, breast, boneless, skinless (raw)
1. Cut chicken breast into tender-shaped pieces and cook on a skillet all the way through on the stove top.
2. In a separate pot over medium heat, add two cups of reduced-sodium chicken bouillon, sour cream, paprika, and salt, and stir until smooth.
3. Add red peppers (chopped into about 1" square pieces) and chicken, and cook for about 45-60 minutes.
4. While this is cooking, using either a spiral slicer or a vegetable peeler, cut zucchini into small strips resembling noodles (aka "zoodles"). Microwave the noodles on high for about 2-3 minutes.
5. Serve 1/8 of the chicken paprikash over 2 cups of zoodles.
Makes 8 servings, each containing: 1 lean (chicke n), 3 greens (peppers, zucchini), 3 condiments (paprika, salt), 1 healthy fat (sour cream).
Many years ago I tried Nutri-System, but the food was awful. Weight Watchers worked for me, but my losses averaged ½ lb a week, which was just too slow for me with as much as I had to lose. I needed something that would let me lose faster. This program said you can lose up to 2-5 lbs a week and…. IT’S TRUE. I loved how strict it was, too. There was no wiggle room for me to go off program, so it was easy for me to stay on track and lose. I lost 140 pounds and feel great! Now I’m maintaining my loss.
"I am so thrilled to have found this program. I was just barely squeezing into my size 16 pants when I realized I either had to lose weight or buy larger clothes and learn to love being fat (yeah right!). I had a friend who lost over 50 pounds doing this, so I thought I would give it a shot. I had never tried anything like it before. I really felt like this was my last hope. I jumped in with both feet and committed to giving the program my all. The first week I lost 5 pounds. I was ecstatic! 24 weeks later, I have lost 62 pounds and I fit in a size 4 or 6. I can not say how great it feels to be a size SMALL! I am no longer LARGE or EXTRA LARGE!!! I now weigh what I did when I got married 14 years ago. I feel energetic, healthy and confident. I am thrilled with how I look."
I am by no means a chef or a magical food creater, but I do a spend a lot of time collecting recipes for my clients and enjoy sharing them here. If I know the original source, I will always post it at the bottom of the recipe. On occasion I will will have a genius thought and blog those if I think they may touch someone's life and help them move to a more positive, healthy space. Enjoy!