Cheesy Popcorn

2 c. Low-Fat Popcorn

"I Can't Believe It's not Butter" spray butter

10 g. Low-Fat Mozzarella Cheese

Pop popcorn, while it is still hot, spray with butter spray, and cover with grated cheese. Mozzarella Cheese sticks come in a wide variety of fat grams, while considering the fat grams, find the one that will melt and taste to your liking. When comparing cheese sticks of the same fat g. I like some brands better than others.

Georgia's Chicken Rolls

6 Chicken breasts (3 oz each)

4 oz. low-fat cream cheese (Neufchatel Cheese)

1/4 c. Parmesan Cheese, grated (low-fat, made with 2% milk)

2 Artichoke Hearts in olive oil (drain well, and chopped)

1/2 small Jalapeno Pepper (chopped)

1/2 c. Bread Crumbs

1 Egg White

1. Pound chicken until thin enough to roll

2. Mix cheeses, peppers, artichokes, and peppers together

3. Spoon cheese mixture evenly into the center of each chicken breast, roll chicken, with cheese mixture inside.

4. Dip chicken roll into egg whites, and then into bread crumbs

5. Bake in 350 oven for about 1 hr.

As prepared above each chicken roll is about 275 Calories, 32 g. protein, 8 g. of carbs. and 8g. of fat. You can decrease the fat grams further by using fat-free cream cheese, and/or omitting the artichoke hearts, or try a type not marinated in oils. I have also used a prepared Artichoke and Jalapeno dip from Costco as the filling, it makes it quicker to prepare and the nutritional info is about the same.

Hot Protein Shake

If it is too cold outside to enjoy a cold Protein Shake, try mixing the powder with hot water, or hot skim milk.

I especially like the Access Shake on a cold morning before I exercise. Remember to only mix this shake with water so that your body will burn stored fat during your exercise session.

Nachos

1 portion of Tortilla Chips (read the label to determine the # of chips in your serving, to increase the # choose chips that are low-fat and high in fiber, remember to subtract fiber from carbs)

1 portion of Low-Fat Cheese (this will be your protein portion)

Salsa (most salsa's are carbohydrate free, which makes them a great topping for most anything)

Avocados (one large avocado has 30 g. of mono-saturated fats, this good fat should be limited to very small amounts initially while you are trying to lose body fat)

Cottage Cheese with Yogurt and Berries

1 portion of low-fat cottage cheese (1/2 cup= 13g. protein and 5g. carb.)

1 portion of light fat free berry flavored yogurt (3 oz. = 2.5g. protein and 9.5g. carb)

1/8 c. berries (4g. carbs-2g. fiber= 2g. usable carbs)

totals= 15.5 g protein and 16.5 g carbohydrates

Adjust the amounts of cottage cheese and yogurt according to your calorie intake needs

Chicken Sausages

Amylu, Apple & Gouda Cheese Chicken Sausages (Buy at Costco, in specialty meats section, 21 links for $13)

Each link is 110 calories, 5g. fat (only 2 saturated and 0 trans. fats) 3g. of carbs. and 13g. of protein.

Sausages come precooked, for a quick and easy meal with all kinds of varieties.

*Slice and grill to add to your favorite soups to up the protein content and make it a complete meal

*Slice and grill on a kabob with your favorite vegetables

*Serve as a topping for pasta, or pizza

*Add to your favorite chilli

*Wrap in a tortilla with your favorite vegetables

German Pancakes

9 egg whites

1 whole egg

1 c. whole wheat flour (whole wheat pastry flour will make pancakes more light)

1/2 t. salt

1 c. skim milk

1 T. butter ( decrease saturated fats and cut trans fats by using "I Can't Believe it's not Butter" cubes for baking, carb. and protein count remains the same)

Beat together eggs, flour, salt, and milk. Melt butter in 9x13" cake pan, remove pan from oven when butter is melted and beginning to brown. Pour egg mixture into pan over melted butter. Return pan to heated oven and bake at 425 for 18-20 min. Serve topped with berries, or a mixture of cottage cheese and yogurt. Serves 6

1/6 of recipe, without cottage cheese and yogurt topping: 115 calories 3g. fat 14g. carbs. 11g. protein

1/6 of recipe with 1/4c. low-fat cottage cheese mixed with 3 oz. of low-fat flavored yogurt: 160 calories, 4g. fat 18g carbs. and 18 g. protein (numbers vary depending on type of yogurt or cottage cheese used)

Spaghetti Squash with Meat and Marinara Sauce

Spaghetti Squash, or Zucchini Squash

Maranara Sauce (check label choose one low in sugar, low carbs)

Lean Hamburger or Ground Turkey Breast

Mushrooms (opt.)

Serve with a Green Salad

You can have Spaghetti dinner with the kids, substitute spaghetti squash for the noodles to balance the protein and carbohydrates. The squash is loaded with nutrients and it tastes great! I actually prefer it to noodles, and so do some of my kids.

Mozzarella Popcorn

2 c. air popped popcorn

"I Can't Believe it's not Butter" spray butter

2 oz low-fat mozzarella cheese, grated (two string cheese)

This is Luanne's favorite last snack of the day. She pops popcorn, sprays popcorn with butter spray, and sprinkle it with cheese, while popcorn is hot. Cheese will melt slightly.

When you are trying to lose body fat, look for the lowest fat cheese you can find, it can range from 1 and 1/2g. - 6g fat in each oz of string cheese

Oatmeal Waffles

I have an almost 12 yr. old son who has a gentic disorder called Dravets' Syndrom. He is Autistic, epileptic and mentally handicapped. Physically he is big and strong and at the same time loving, sweet, and gentle. Raising him has it's challenges, one of them is feeding him. Let's just say that what he will eat is very limited. He likes waffles, in fact he eats them about 3 x each day. It's important to me that they are healthy. This recipe is whole grain, high in fiber and the added protein powder makes them a more balanced meal. He won't eat them with cottage cheese and fruit. He like peanut butter and syrup. The peanut butter is great protein, but I would love to find a healthy alternative to syrup that he would eat. We have tried Agava, but he doesn't love it. If you have any ideas please pass them on.

* I recently discovered that 1/4 c. of frozen blueberries heated in the microwave makes a great tasting low calorie, low carb, high fiber, syrup. Blueberries contain more antioxidants than any other fruit protecting against heart disease and cancer.

2 c. oatmeal (blended to a dust)

2 t. baking powder

1/2 t. salt

1 scoop Melaleuca's Proflex vanilla shake mix

2 T. flax seed, freshly ground (I grind in my magic bullet)

1 c. skim milk or water

1 whole egg

2 egg whites

1/2 c. natural applesauce (no sugar added)

Makes 6 waffles

You can mix dry ingredients ahead of time, keep in an air tight container and mix in wet ingredients when ready to eat.

This is a great waffle mix the entire family will love. The added protein powder not only makes them smell and taste great, but helps boost the protein grams to 10g. per waffle. We serve them with cottage cheese, yogurt and berries. This will boost the protein a few more grams.

Veggy Burrito

Mission Carb Balance Tortilla, or another brand with a similar ratio of 5g. protein and 7 g. carbs, 110 calories

1/2 c. Assorted Cooked vegetables (look for ones low in carbs and high in fiber such as broccoli and Cauliflower)

1 oz. grated Low-fat Mozzarella Cheese ( it is possible to find as low as 1 and 1/2g. fat in a string cheese)

Salsa

The Mission tortilla gives some great possibilites for balancing proteins and carbs without meat. I calculated my cauliflower burrito as 10g. carbs and 14g. protein, which leaves some room to add a more variety of vegetables or a sweeter sauce such as mango salsa.

Thanks Sandra, for your great food idea

Omelet

2 Low-Fat Canadian Bacons

Mushrooms

3 Egg Whites

Salsa
Low-Carb Tortilla, or one piece 0f Whole Grain Toast
Mushrooms

Salsa

Chop and cook meat and veggies in skillet with a fat-free cooking spray, add salsa if desired, and continue to grill. (You can save time by cooking the meat and vegetables ahead of time, and freezing them in baggies in invividual size servings. Remove from skillet, spray skillet, add eggs and salt and pepper. Cook until almost done, place cooked meat and vegetables on 1/2 of cooked eggs, fold over. Continue to cook until done. Top with your choice of low-fat cheese, salsa, and/ or fat-free sour cream.

Throw out the egg yokes, or give it to your pet. Each yoke has 5 grams of saturated fat, and only 1 g. of protein. You may want to add just part of an egg yoke, for color and texture until you are use to yoke-free eggs.

I love to use "I Can't believe it's not Butter", spay butter. This is a natural food product, fat free buttermilk, and it tastes great!

Canadian Bacon Wrapped Cheese Sticks

Low-Fat Mozzarella String Cheese

2 pieces of Low-Fat Canadian Bacon

mustard (opt.)

Dill Pickle, sliced the long way (opt)

1/2 Apple

You can find string cheese as light as 1.5g. fat per stick. They are a little harder to find and can cost more, but they will make a difference in your rate of fat loss. Costco has a great low-fat Canadian Bacon that we use a lot. Adjust serving size to your individual calorie intake. This serving size is for a women on 1100-1200 Calories

I have been eating so many of these snacks this past year that I was getting sick of them. I decided to slice a dill pickle, and add it between the ham and cheese. This add very little carbs. and calories, but tons of flavor.

Oatmeal and Blueberries

A bowl of oatmeal is a great way to start your day, it's proven to reduce cholesterol, lower your risk of heart disease, and aid in the control of blood sugar levels. It's an excellent source of fiber, and is helpful in weight loss because it makes you feel full. While oatmeal has it's many great qualities, even when milk is added, it provides very little protein. so our challenge is to mix or serve it with a quality protein. Here are a couple of ideas;

1/4 c. cooked old fashion, or steel cut Oats

1/4 c. Frozen Blueberries

1 scoop "Proflex"vanilla protein powder (Melaleuca) mixed with 1/2 c. of water

Place cooked oats, Berries, and 1/2 of the mixed protein drink in a bowl in the microwave, cover with plastic wrap, and microwave for 30 sec.- 2 min. depending on how crunchy you like your oatmeal. Pour remaining protein drink over the top and serve: 20g. carbs, 13g. protein, and 220 calories. When served with 1/4 c. skim milk, instead of protein shake, add 2 hard boiled or fried egg whites: 17g carbs, 15g. protein and 150 calories. While neither are perfectly balanced they are both good replacements for the typical bowl of oatmeal, and milk, which has less than 5 g. of protein.

You may also like chocolate oatmeal omit berries and substitute Chocolate Protein powder.

Link here for more about oats

Vegetable Bacon Quiche

6 pieces of Low Fat Canadian Bacon, or strips of Turkey Bacon chopped

1 c. sliced, cooked Mushrooms, or raw Broccoli Florets

1/4 c. chopped, cooked Red Peppers (optional)

3 "Mission, Carb Balance" Whole Wheat Tortillas

3 Whole Eggs

8 Egg Whites

1/2 c. Skim Milk

1/2 c. Low-Fat Sour Cream

3/4 c. 2% Fat Cheddar Cheese

Salt and Pepper to taste

1. Preheat oven to 350

2. Brown cooked peppers, mushrooms, and bacon in a frying pan, cool completely

3. Spray muffin tin, or pie pan with fat-free cooking spray

4. Line pan with tortillas. If using muffin tins, cut tortillas into small circles to fit inside each muffin tin. A wide mouth glass jar, turned upside down works well to cut circles for the mini size muffin tins. For a regular muffin tin I will cut a large tortilla in fourths, like I would slice a pie size.

5. In large bowl, beat eggs, egg whites, sour cream, milk, and salt and pepper, until well blended

6. Combine cooled meat, cheese, and vegetable mixture with egg mixture

7. Pour combined mixture into tortilla-lined pie plate, or muffin tins, taking care not to spill egg mixture over edge of tortilla

8. Bake pie pan for 50 min. regular muffin tins for 20-25 min. and minis for 15-20 min. or until filling is set

9. cool 10 min. before serving

I love to make them in muffin tins and freeze these in a baggie for a quick breakfast for my kids before school, they are easy to grab and take on the run.

As minis I also think they make great party or-derves. You must grease the tins very good, or line them, they can be pretty difficult to get out.

* I recently started using corn tortillas. I like the taste, they are cheaper, and they are glutton-free, making it possible for my good friend, and Melaleuca mentor, Dave Cobb to eat them.

*

Yogurt Fruit Dip

1/2 c. Low or No Fat Cottage Cheese

3 oz. Light Yoplait Yogurt (lemon, key lime, orange creme, or vanilla)

Lemon, Lime, or Orange Zest

Fruit for Dipping (check the Gycemic Index for ones low in sugar)

Blend cottage cheese and your choice yogurt until smooth and creamy

Spoon into a bowl and stir in your choice of fruit zest

Serve with your favorite fruit

This is a great balance of carbs and protein as long as you choose fruits that are high in fiber and low in sugar, such as apples, pears, and berries.

The dip is 95 Calories, 13g. carbs and 16g. protein. Add 1 c. strawberries or 1/2 apple for an additional 40 Calories and 10g. carbs

Apple Bread

#1

3 c. Whole Wheat Flour

1 t. Cinnamon

1/2 t. Nutmeg

1 t. Salt

1 t. Baking Powder

#2

1 1/2 c. Sugar or Sugar Substitute

1 c. Apple Sauce

3 Eggs (or 5 egg whites)

2 c. Shredded Apples

3 t. Vanilla

Combine #1 ingredients, stir until well mixed. Mix #2 ingredients in a separate bowl. Add #1 ingredients slowly into #2 ingredients, stirring until blended. Bake loaves at 325 for 1 hour.

Pizza Pockets

Frozen Whole Wheat Roll Dough

Turkey Pepperoni and

Pasta or Pizza Sauce (look for ones low in sugar)

or

Cooked chicken Breast and

Lite Kraft BBQ Sauce

Low Fat Mozzarella Cheese (optional)

1. Defrost dough just until soft

2. Roll each dough ball into a 6" circle

3. Measure one serving size of your choice of meat

4. Mix meat and the accompanying sauce together

5. Place meat and sauce mixture in center of dough circle

6. Fold dough over to form a pizza pocket

7. Seal off edges of Pizza Pockets with a fork

8. Brush top of Pizza Pocket with egg whites

9. Let Pizza Pocket raise about 30 mins.

10. Bake at 350 until lightly browned, about 20 min.

Remember to lower the carbs by choosing a bread that is high in fiber (whole grain) and a sauce that is low in sugar, or sugar free. Balance these carbs. with the low fat protein in the cheese and meat you choose for the filling, there are many options, have fun!

My sister Leslie makes these ahead and freezes them in baggies to defrost and warm in microwave, for a health quick snack.

Pumpkin Bread

#1

1 2/3 c. Flour (whole wheat pastry flour works well)

1 tsp. Soda

3/4 t. Salt

1/4 t. Baking Powder

1/2 t. Cinnamon

1/2 t. Ground Cloves

Choc. Chips, Nuts, and/or Raisins

#2

1 1/3 c. Sugar (can use a sugar substitute, such as Xyletol)

1/3 c. White Bean Puree (drain and rinse beans well, add 1/2 c. water to 15 oz. can of beans and puree in blender)

2 Eggs (use 4 egg whites to cut fat)

8 oz. of Canned Pumpkin

1/3 c. Water

Combine #1 ingredients, stir until well mixed. Mix #2 ingredients in a separate bowl. Add #1 ingredients slowly into #2 ingredients, stirring until blended. Bake loaves at 350 for 1 hour.

*This recipe uses bean puree in place of the oil. Beans are fat-free, fiber rich, and a great protein source. Beans are good for the heart, prevent cancer, and level out blood sugars. I had never used bean puree before. I will try this in other recipes, loved it! Thanks Elizabeth

Cheese and Crackers

Low Fat Cheeses, made with 2% milk, or less ( I've found these shredded or in sticks, not usually in blocks)

Cottage Cheese works well (try sprinkling with paprika)

Low-Fat Cream Cheese (try with chopped peppers)

Tuna or other lean meat

Hummus

Whole Grain Crackers (low fat, high fiber, the lower the carbs the more crackers you can have per serving)

Your goal is to balance the grams of carbs in the cracker with the protein you put on top, the options are endless

Chocolate Pumpkin Cookies

1 Devil Food Cake Mix

1 Bag Semi-Sweet Choc. Chips

1 15 oz. Canned Pumpkin

Mix all ingredients, Bake at 350 for 12-15 min

Try a Spice Cake Mix , for Pumpkin Spice Cookies

Your kids will love these fat-free cookies, they will never guess that they are made with pumpkin which is a super food high in fiber, Vitamin C and E, Potassium. Pumpkin is also antioxidant rich, helping us beat the effects of aging.

Seafood Salsa

2 lbs. Medium Shrimp

2 lbs. Imitation Crab, chopped

1 Anaheim Pepper, chopped

1 or 2 Jalapeno Peppers, chopped

1 Medium Onion, chopped

10 Tomatoes, chopped

Juice of 8-10 Limes

1 Bunch Cilantro, chopped

Keep chilled, serve with crackers or chips, for a great balance of protein and carbohydrates. Thanks Elizabeth, I loved this, it's so perfect for the holidays!

Cinnamon Apples and Cottage Cheese

Are you tired of cottage cheese? This is a perfect way to spice up a bowl of cottage cheese. All you need is:

1 small apple

cinnamon

sugar (I use a natural-calorie free sweetener called Truvia)

1/2 c. low fat cottage cheese

Cube apple, place in bowl and sprinkle with cinnamon sugar, cover with plastic wrap and microwave about 2 minutes. Serve with cottage cheese. Enjoy! If you close your eyes, you just may believe that you are eating apple pie ala mode. This is a perfect balance of carbohydrates and protein. Thanks Michelle for sharing this great idea with us, love it!

Chocolate Triple Layered Dream Cake

Ingredients Needed: *1/2 cup boiling water *1/4 cup Splenda or sugar replacement *3/4 cup unsweetened Cocoa Powder *1 Angel Food Cake Mix *Cooking spray (non-fat) *3 cake pans (8”round) *1 1/2 cup Skim Milk *1 package (1.4oz) Chocolate Instant Pudding (sugar free) *1 envelope dream whip

Preparation Directions For Chocolate Triple Layer Dream Cake: 1. Preheat oven to 350 degrees. Boil water, remove from heat and whisk together with Splenda and cocoa 2. Prepare the cake mix according to the directions; add the cocoa mixture into the cake mixture. Mix or blend the two mixtures together to make chocolate angel food cake. 3. Spray cake pan evenly with cooking spray and divide the cake batter evenly into 3 pans. 4. Bake approximately 20 minutes or until the top looks and feels dry, cool on rack 5 mins. Loosen edges with knife; gently dump from pan onto rack to cool completely 5. Mix pudding, dry dream whip packet, and milk together, beat on low speed until moist, then beat on high speed until soft peaks are formed. 6. Spread a layer of the pudding mixture onto one of the cakes, stack on the 2^nd cake, add another layer of pudding and repeat with final layer. Tastes great, no one will know it's low fat and low in sugar

*Chill cake in the fridge for several hours before serving. Serve cold

Luanne's Necessary Ingredients

Seasonings

Lawreys Season Salt

Lawreys Garlic Salt

Chinese 5 spice

Cayenne Pepper

Red Chili Flakes

Dried Tarragon

Dried Dill

Mediterranean Sea Salt

Grey Salt

Whole pepper to grind

Coriander

Cumin

cinnamon

Fresh veggies & fruits

Apples

Pears'

Red and Green grapes

mandarin oranges

red potatoes

Brussels sprouts

asparagus

red onions

sweet hermiston onions

fresh cilantro

carrots

scallions

tomatoes

fresh basil

fresh tarragon

Cheeses

skim milk ricotta

low-fat mozzarella

low-fat feta cheese

Parmesan cheese

Dried products

White and brown basmati rice

Bulk wild rice

Quinoa

Lentils

Chickpeas

Canned food

Garbanzo beans

black beans

red kidney beans

nonfat veggie refried beans

Sun-dried tomatoes in olive oil

Artichoke hearts in olive oil

chopped garlic

Why do Weight Lifting?

Cardiovascular exercise coupled with heathy eating will change your size. Low-weight resistance training will change your shape. It will strengthen vascularity, bone density, and build lean muscle mass, not bulk. It is especially important as we age.

When you build muscle you increase your RMR (resting metabolic rate) more muscle means you burn more calories when your body is at rest. Building more muscle will result in faster, permenant fat loss.

I would love to help you with breathing technique, posture, and repetition cycle. Knowing these things will help you make the most out of your workout, and will help to prevent injury.

See the schedule link, on the home page, for a day and time that works for you. I am also happy to set up a session that works better for your schedule call me at 801-885-1111.

Diamond Brite

Have you tried the automatic dishwasher soap? Save Money: use 1/4 less than store brands. Spot free dishes even in hard water. No phosphates, lye, bleach or chlorine, safe for family and environment.

Workout and Class Schedule

Please call to confirm class time and place to prevent disappointment if class is canceled or location is changed

Palmer Home Gym; 1246 W. 3420 N. Pleasant Grove, Utah

801-885-1111

Individual workouts and progress checks by appointment

Delivering Wellness or Fitness and Nutrition Intro. available upon request

Luanne and Dave Cobb Residence and Home Gym

9653 Carriagehouse Ln. Sandy, Ut.84092 R.S.V.P. at 801-455-7100

Dec. 6th/Tues. 7:00 p.m. Delivering Wellness (Dave)

Dec. 13th/Tues. 7:00 p.m. Delivering Wellness (Dave)

Dec. 20th/Tues. 7:00 p.m. Delivering Wellness (Dave)

Dec. 27th/Tues. 7:00 p.m. Delivering Wellness (Dave)

Roy Complex 2150 W. 4700 S. Roy Utah 84067-2664 ($3 facility usage fee required)

Dec. 8th/Thurs. 6:45 p.m. Progress Checks (Charity)

7:00 p.m. Super Set Workout

8:00 p.m. Intro to Fitness and Nutrition by appointment

North Sevier Community Center, Salina Utah 84620

Georgia (801-885-1111) Melinda (435-979-1858)

Team training calls/ call 1-712-432-6142 passcode 118957#

Dec. 5th/Mon. 10 p.m.

Dec. 12th/Mon. 10 p.m.

Dec. 19th/Mon. 10 p.m.

Dec. 26th/Mon. 10 p.m.

Image Works, 77 E. 800 N. Spanish Fork, Ut.

Georgia (801-885-1111)

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