Let's Get Fitt

Minestrone Soup

2011-10-27T08:03:00.000-07:00

10 medium fresh white mushrooms, sliced

2 c. chicken stock

1 medium yellow onion, chopped

1 celery stock, chopped

2 carrots, pealed and chopped

1/4 c. olive oil

1 bunch fresh spinach, or swiss chard, tough stems removed and chopped

3 medium potatoes, peeled and chopped

1 and 1/2 c. butternut squash, peeled and cubed

4 fresh tomatoes, peeled, seeded and chopped, or 2 (14.5 oz.) canned tomatoes with juice

1 (15.5 oz.) canned white beans, rinsed and drained

piece of Pamigiano-Reggiano cheese rind (optional)

tiny Italian meatballs (optional follow link to meatball recipe)

salt and pepper to taste

serve with fresh parmesan cheese, grated

In a large sauce pan over medium heat, cook onion, carrots, and celery in olive oil, stirring frequently until tender and golden, about 10 min. Stir in mushrooms, chard, or spinach, potatoes, squash, tomatoes, beans and the cheese rind, if using. Add the stock and enough water to barely cover the vegetables. Bring to a simmer and reduce the heat to low. Add tiny Italian meat balls (optional) salt and pepper and cook the soup uncovered until it is thick and vegetables are soft, about 1 and 1/2 hours. Adding water if soup becomes too thick. Serves 8 330 calories with 6 tiny meatballs, 250 calories without, 30 carbs, 25 protein with 6 tiny meatballs, 13 g. protein without meatballs

Italian Turkey Meatballs

2011-10-27T06:59:00.000-07:00

2 lbs. lean ground turkey

3 egg whites

1/2 c. dry bread crumbs

1/2 c. onion finely chopped

1 t. garlic power

1/4 c. parsley flakes

1 t. dried basil

1t. ground black pepper

1/2 c. fresh parmesan cheese (for garnish)

Preheat oven broiler, or frying pan. In a large bowl mix turkey, eggs, breadcrumbs, onion, garlic, parsley, basil, and pepper. I usually make two sizes of meatballs 1 T. of meat mixture to be served with marinara sauce over sliced, cooked zucchini squash, or for meatball sandwiches. I use 1 t. of meat mixture to form Tiny Italian meatballs for Minestrone soup. Recommended dinner serving size for a women is 4 large meatballs for protein serving in Meatball Marinara over squash, Meatball sandwiches, and Oriental meatballs. 6 Tiny meatballs in a serving of Minestrone soup

Salina Community Center Super Set-Sept. 21st

2011-09-20T10:04:00.000-07:00

This is a general out line, for specific workout instructions please attend a workout session in your area (see schedule)

2 min warm up: Repeat the following 3x increasing intensity with each

half jacks

walk forward kick

walk backward backward kick

football shuffle right

football shuffle left

10 minute lower body super set: Do each exercise in 50 sec. intervals with 10 sec. rest between exercises, repeat the workout 2x, resting for 1-2 minutes between.

1. low jacks, no arms

2. get-ups, no arms, beginners use hands to push off the floor

3. low jacks

4. lying one leg, right hamstring lift

5. lying one leg, left hamstring lift

6. low jacks

7. flying lunge jump, alternating left and right leg forward, beginners do static lunges, switching forward leg 1/2 way through

8. 2 leg lying leg lifts, beginners do single alternating leg lift

Cool down: inchworms

Push each 50 sec. rep to the max, count your reps. pushing to increase the number of reps each time. Keep a water bottle close and don't forget to eat your access bar or shake at least 15 min. before on an empty stomach.

Have fun!

Tomatoes on Everything!

2011-09-07T08:03:00.000-07:00

Every Spring I plant a garden, and every summer I neglect my garden. But even with my neglect, this year we have some great tasting tomatoes. I have eaten one at every meal and with at least half of my snacks, for the past month and a half. The good news is that tomatoes are low in sodium, very low in saturated fat and cholesterol, fat free, high in fiber, and provide a number of Vitamins and Minerals. They add so much flavor to sandwiches and salads that dressings are not needed. Remember that they are almost entirely a carbohydrate, meaning that you should eat them with an equal serving of lean protein. I have listed some of my favorite combinations.

* cottage cheese and tomatoes

* tuna, cottage cheese, and tomato lettuce wrap

* canadian bacon, egg, low fat cheese, and tomato on a whole grain thin bun

* turkey slice with a spread of laughing cow light cheese wedge and tomato roll-up

Please post your favorites

Frozen Grapes

2011-09-07T07:06:00.000-07:00

This summer we have been buying black seedless grapes from Costco and freezing them. When we crave something sweet, we grab one. It's a 100% natural popsicle.

Salina Community Center Super Set-July 6th

2011-07-08T06:54:00.000-07:00

Do sets of 10 for each exercise without rest between exercises. Complete 3 sets, taking a quick drink break between sets, but not too long, you want to keep your heart rate up the entire 20 minute workout. Time yourself, this will encourage you to push yourself to do it a little faster on another day when you need a quick, all-over body, fat burning, workout.

1. 10 sumo pushups: Following each pushup twist core slightly as you lift one arm shoulder height, alternate from left to right. Can also be done with knees bent if you wish, or on elbows if you have weak wrists. For an extra challenge try elevating feet on a chair.

2. 10 side lunge, hop: side lunge right, hop up with left leg strait and right knee bent into chest, repeat alternating left and right.

3. 10 super girls: get into plank position, extend one arm and the opposite leg so that your

body from your toes to your finger tips is one straight line. Make sure to keep your abs tight and don't drop your hips. Switch the arm and leg counting each as one rep. You can do this

exercise on your elbows if you have weak wrists, or you can do this on your knees until you develop the core strength and balance needed to do it correctly. When done correctly you will feel the muscles working in your core, shoulders, arms and legs. I am always amazed at the amount of cardio. endurance it requires.

4. 10 crab to bridge kickers: start in crab position kick right leg, rotate around into a bridge and kick the same right foot, return to crab position

repeat kicking the left leg. Each set of crab and bridge kick represents one rep.

5. 10 sumo squat jumps: standing in a wide stance with your knees and toes turned out at a slight angle. Protect your

knees by making sure that your knees never come out over your toes. Keeping your shoulders back and chest high, slowly bend your knees, and lower your body, springing off your toes, jumping back into starting position.

Fueled by Access

2011-06-27T06:52:00.000-07:00

For the past four years I have been vacationing with this same group of friends. We run the Wasatch Back together each June. For me it's a chance to challenge myself physically, while I get a much needed mental break from my regular responsibilities. Most women require a little girl time. My girl time is Ragnar Relay one weekend a year. Along with running, we talk, laugh, cry, eat, and sometimes sleep. Our team ran a 190 mile course from Logan to Park City over beautiful mountain passes, and through quaint little towns. This amazing feat was accomplished with the aide of several Melaleuca products. Pain-a-trate for before and after the run to sooth sore or tight muscles, Sustain to keep us hydrated, and replace electrolites lost from sweeting, and of course AccessBars and Shakes to fuel our runs and prevent soreness.

I have often thought some of you would like to participate, so Ragnar 2012 will be a team of Lets Get Fitt, Melaleuca customers. I will register a team as soon as I have 12 interested team members (entry fee is $100 each). We only have a few weeks to register a team, the race always sales out in just a few weeks, so call your friends and call me to reserve your spot now. For those who have never done this type of thing before, you can do it, I will help you prepare. I would love to have you join us. I promise it will be fun!

georgia 801-885-1111

Grandma Georgia (that was my great grandma's name)

2011-06-22T06:55:00.000-07:00

Today I will become a grandma. While I am so excited to add a beautiful little girl to our family, I am also struggling will the entire grandma concept. I knew it would happen one day, I just didn't think it would come so quickly. Thanks to this lifestyle I adopted almost three years ago I will be a healthy, active, grandma. I get excited thinking about all the adventures ahead, having a strong healthy body will make those adventures, possible. If you would like a review, or a first look at this lifestyle I am speaking of join us for a free class.

Three free classes offered this week:

Wed. June 22nd- 7 p.m. Palmer Residence 1246 W. 3420 N. Pleasant Gr.

Thurs. June 23rd- 8p.m. Roy Complex Lobby 2150 W. 4700 S. Roy

Fri. June 24th- 7 p.m. Palmer Residence 1246 W. 3420 N. Pleasant Grove

Thanks Cindy for hosting another amazing food class!

2011-04-21T06:33:00.000-07:00

Recipes:

Luanne's Chicken Veronique Salad

Oatmeal Waffles

Vegetable Bacon Quiche

Steel Cut Oatmeal

Luanne's Chicken Veronique Salad

2011-04-18T07:20:00.001-07:00

4 (6 oz.) cooked chicken breast (cooled and cubed)

1-2 T. dry tarragon (to your taste)

3 T. fat free sour cream

3 T. low fat mayonnaise (I like the kind made with Olive oil)

1/2 oz. pecans (about 8 pecan halves)

1 1/2 c. washed, whole, purple grapes

Top with fresh Tarragon

* bake chicken with sliced onion, lemon, and 1T. of butter at 350 for 45 mins. turning once after 20 mins. of baking. Cool, and cube chicken, throw out lemons, you can chop baked onions and add to salad if desired. Mix remaining ingredients together, stir into cooled chicken, and chill. Can serve over lettuce greens or in a low carb./ high fiber pita or wrap. Or eat with whole grain crackers.

* Chicken salad divided into 8 (3/4 c.)servings = 18 g. protein, 4g. carbs., 3g. fat, 130 Calories

Last night's Super Set Workout in Roy

2011-04-15T07:11:00.000-07:00

It was great to see the progress of our members in Roy. They are losing fat and gaining muscle together. For those who couldn't make it out, I am posting our workout. The body responds best (more fat burn) when you break up your regular routine and shock it with something new, at least once every two weeks. I also recommend getting on my body fat scale to check progress and adjust calories at least once a month. Losing weight at the expense of losing muscle, slows down your metabolism. As you gain muscle, calories must be increased to support new muscle growth, for weight loss to be maintainable. If you are not able to attend a group class, call to set up an individual check up. I would love to help you plan for, and monitor your success, on your road to better health, fat loss and muscle development.

This workout is a cardio workout designed to target your lower body. Time yourself and move as quickly from one exercise to the next as possible. The next time you do it try to finish it in less time. Last night we got to the top of the set in about 13 min. it took us almost 10 ten mins to work back down. There was one exercise I didn't like so I changed it, which will change the time a bit.

This is an add on workout do exercise (#1) (#1 and #2) (#1 #2#3) (#1#2#3#4) (#1#2#3#4#5)

get a drink and take a quick breather, now work backwards and take away one exercise each time until you end with #1 the way you started.

Work hard, Make it Hurt so Good! ( I will add pictures as soon as my husband gets home and can take them. I'm taking applications for a body double ha,ha)

Exercise #1) 30 slow, controlled bicycles

Exercise #2) 10 deep squats (remember your breathing technique for making a flat belly)

Exercise #3) 10 surfer, jump, power ups

Exercise #4) 10 right lunge jumps (right leg back) 10 left lunge jumps

Exercise #5) 5 x 3 Mat jump overs with 1 mat straddled pushup

April on-line special Diamond Brite 2 pkg. $11.79 (50 loads) You can't beat the price or performance!

2011-04-14T17:29:00.000-07:00

Once again Melaleuca has solved a problem ahead of the problem. Please watch/read this article on KSL about the problem with dishwashing detergents. Have you seen the problems described. Melaleuca's patented formula, that is Diamond Brite gets your dishes and silverware shiny and spot-free without using chlorine bleach, phosphates, or other harmful ingredients.

If you haven't been making this part of your monthly order you are missing the boat.

Read this article on KSL

ksl.com - Dishes not getting clean? It may not be your dishwasher's fault

When is the best time of day to Exercise?

2011-04-03T21:19:00.001-07:00

I am asked this question a lot. I believe the best time to exercise depends on the person. If you are not a morning person, an early morning exercise plan may not be a good idea. You would most likely be groggy, irritable, prone to injury, and less likely to be consistent. You decide what will work best for you, and make it a regular part of your daily routine. As a young mother my favorite time of the day to exercise was in the early morning while the family slept. Mornings came with fewer conflicts, and I was more consistent. Now as an older mother my favorite time to exercise is in the late evening after the little ones are in bed. I like my new exercise routine for two reasons #1 I get to sleep in, and the older I get the more I enjoy that. #2 I get to workout with Kirt my husband, who has never, and will never be, a morning exerciser. We motivate each other, which makes us more consistent. Having a workout partner is key to consistency.

I eat this once a day, easy, economical, and tastes like a treat!

2011-03-09T11:08:00.001-08:00

CARBmaster Yogurt, Granola, Berries

6 oz. *Kroger Carbmaster Yogurt (Smith's grocery store brand)

1/4 c. ** Lowfat Granola

1/4 c. ***Fresh, or Frozen Berries

180 calories, 4.5 g. fat, 16 carbs, 14 protein

*I choose the flavors that have the most protein and fewest carbs.

**I like Nature's Path Pumpkin and Flax seed granola, sold at Costco

***I buy a big bag of frozen blueberries at Costco. You can't beat the price, and no waste, which does happen at my house with fresh berries.

Ogden Food Class Great Success!

2011-02-19T11:45:00.000-08:00

Food Class Recipes: (coming in slowly thanks for your patience)

Mom's Bean Burritos

Hummus

Lemon Poppy Seed Muffins

Blueberry Muffins

Yogurt, Granola and Berries

Hummus is a Healthy Dip or Spread!

2011-02-19T07:09:00.001-08:00

Chickpeas, or Garbanzo beans, are the main ingredient of Hummus. One cup of garbanzo beans contains only 286 calories and 5 g. of fat. Garbanzo beans have no saturated fats and no cholesterol. They aid in improving blood sugar levels and help fight cholesterol. Hummus is a good way to add protein to a snack or meal. Another ingredient often found in hummus is tahini. Tahini is a sesame paste. Adding this ingredient will add flavor, protein, calcium, and fat and calories, but a small amount will go along way and the added fat is mostly unsaturated. The ingredient olive oil will add additional unsaturated fats. Olive oil is good for heart health, and regulating cholesterol levels.

Hummus recipe without Tahini

15 oz. can garbanzo beans

4t. olive oil

2t. fresh garlic

4t. lemon juice

1/2t. salt

Drain and rinse beans, reserve juice. Blend beans with remaining ingredients, adding bean juice slowly, until desired consistency is reached.

CARBmaster Yogurt, Steel Cut Oats, Berries

2011-02-08T11:19:00.000-08:00

6 oz. *Kroger Carbmaster Yogurt (Smith's grocery store brand)

1/4 c. **Pre-cooked Steel Cut Oats

1/4 c. ***Fresh, or Frozen Berries

*I like the raspberry, strawberry, strawberry banana, and blackberry flavors, because they have more protein and less carbs.

**I have discovered steel cut oats, and love them. Follow the link to learn more about them and how to cook them.

***I buy a big bag of frozen blueberries at Costco. You can't beat the price, and no waste, which does happen at my house with fresh berries.

Wanda's Success Story

2011-01-19T10:04:00.000-08:00

My name is Wanda Johnson. I'm 63 years old and I'm so excited to share with you the progress I've made by following the Body by Lu program. I met Georgia Palmer and began the program in September 2010. To date (January 2011) I've lost 35 pounds and 6 1/2 % body fat. I love the Melaleuca products, particularly the Attain shakes, Access pre- workout bars and the Proflex products. It is great having a day off each week which allows flexibility and really makes this program "doable". Because this program is working so well for me, it keeps me motivated because I'm seeing success. I have more energy now than I have had in years. I'm truly "building a body to last a lifetime." Being 35 pounds lighter feels awesome! Feels great! Looking good!

Steel Cut Oats

2011-01-09T11:52:00.000-08:00

I have never been a fan of sticky, gooey oatmeal, so when I discovered Steel Cut Oats, and it's nutty chewy consistency I was thrilled. As far as I can tell it has all the reasons to eat oatmeal once a day, and more. Because the oats are chopped instead of heated and rolled, some believe it retains a bit more of it's nutritional value. Best of all, I like it, and look forward to a bowl, either at breakfast, or as one of my daily snacks. Because of their minimal processing Steel Cut Oats take a bit longer to prepare. I boil 1 part oats to 3 parts water with a dash of sea salt, for 20 mins. I save time by cooking a pot once a week, and storing it in an air tight container in the fridge. I buy the oats in bulk at the health food store. Pre-packaged at the grocery store seemed expensive.

1/4 c. cooked oats

1/4 c. frozen blueberries

Place in a bowl, cover and microwave for 1-2 min.

Steel Cut Oats 1/4 c. cooked = about 150 calories; 5g. protein; 27g. carbs; 5g. fiber (remember to subtract fiber from carb to give you 22 g. of usable carbs).

I recommend eating your oatmeal with with protein, such as 3 egg whites, vanilla proflex shake, or CARBmaster yogurt

Link here for more about oatmeal

Day #6

2010-12-28T06:15:00.000-08:00

My family is now calling me Grandma Georgia, my daughter announced on Christmas day that her, and her Husband, are expecting a baby June 25th, it was my favorite Christmas present! I hope you are enjoying your holidays with your families as well. Find 20 minutes today for a workout, you'll be glad you did.

I was missing my weightlifting routine so today I did a "Body By Lu" Upper Body Super Set. See your workbook for pictures and adjust workout into a super set by altering it according to the following directions, using medium weight dumbbells.

*rest for 1 minute or less between each exercise, this will get your cardiovascular system working, also remember posture, slightly bent knees and squeeze your glutes (butt). This will work your lower body muscle groups, Using correct breathing techniques will work your core, completing your total body workout in just about 20 min.

30 reps of each

Chest

1. Bench Press

2. Bench Press Fly (hug a tree)

Back

3. Two-arm Standing Dumbbell Row

4. Two-arm Bent Row (monkey)

Shoulders

5. Standing Dumbbell Press

6. Lateral Raises

Biceps

7. Dumbbell Curl

8. Hammer Curl

Triceps

9. Two-arm Dumbbell Kickback

10. Bench Dips

If you don't know how to do these exercises, make an appointment and come in for a workout as soon as possible.

Day #5

2010-12-23T07:08:00.000-08:00

As you can tell I have gotten behind on my daily posting of workouts, so much to do so little time. Just take a few minutes today and workout hard, it will make you feel great! Happy cooking, cleaning, shopping, relaxing (ya right!)

Do sets of 10 for each exercise, repeat without rest. Complete 10 sets, time yourself, so you can push yourself to do it a little faster on another day when you need a quick overall body fat burning workout.

1. Sumo pushups: Following each pushup twist core slightly as you lift one arm shoulder height, alternate from left to right. Can also be done with knees bent if you wish, or on elbows if you have weak wrists. For an extra challenge try elevating feet on a chair.

2. Tuck jumps: Being mindful of good posture throughout, stand with knees bent, shoulder width apart, jump off the balls of your feet, tucking your knees up into your chest, landing back in starting position.

3. Get ups: Lie on a mat on your back, knees bent, as if you are doing crunches. with your hands clasped behind your head, sit up and place one foot on the ground so you can stand up, using your core, and your foot, stand up. If needed you can also put hands on the floor to help you up. Repeat

4. Pike jump Overs: Get in pike position on

your mat, rise up on your hands, or elbows, if necessary, with your tush raised, push off with your feet landing, with feet together, jump across mat from right to left.

20 Minute at Home Workout

2010-12-13T05:05:00.000-08:00

It is always a challenge to keep your exercise program going especially during the busy times of our lives (which is just about every day). The mistake that many make is that they think they need an hour or more to workout. The beauty of our program, for me and for many I work with, is that 20-30 minutes each day, produces positive results. I have posted several exercise routines that will stimulate multiple muscle groups, and keep your body and mind guessing to burn the maximum amount of fuel. The workout will be time sensitive, but packed with intensity. Perform each exercise in succession, after completing one movement move on to the next without rest to keep your heart pumping, combining cardiovascular training with strength training. Do the number of reps. that your time and/or physical level will allow. Just 20-30 minutes of intense exercise a day will keep you looking and feeling your best. The biggest benefit will be the sense of accomplishment you will feel, and the emotional high that comes from accomplishing hard things. Have fun, but work hard, it will make you feel great! To see sample workouts click on the exercise tool bar.

Day #4 Aerobic Challenge

2010-12-11T06:04:00.000-08:00

Our program has our clients doing a 20 min. cardio or aerobic workout

3 times a week. This can be done in the pool, on the road, on a tread mill, a elliptical machine, or just moving around your house. Today I will suggest a 20 min cardio workout that changes each minute to keep your body guessing, increasing and and decreasing intensity keeps your body from getting comfortable, which keeps you in fat burning mode. This workout requires no equipment, except your body weight, and little space and time.

Complete the following exercises for 1 minute each, repeat set 4 times for a 20 minute workout

1. jog in place

2. alternating right leg side leap, left leg side leap

3. jumping jacks

4. in and out football drill

5. high knees

Suggestions: don't forget to eat your access bar to fuel your workout and to keep you from getting sore, keep a water bottle near by to drink during exercise #1, push off and land on balls of feet to limit shock to joints, exercise #5 should be challenging to complete for the full minute, if it is not, increase workout intensity.

Day #3

2010-12-10T11:37:00.000-08:00

The following is one set, complete 10 sets,as quickly as you can. It will help to have 10 items to use ascounters to move into a finished pile ( I like to use single serving sustain pouches) Time yourself and share your results with us in the comment area below.

1. Standing jump lunges, 10 right foot forward

2. 10 mountain climbers

3. 10 side plank lift on right side

Now Repeat, but alternate to left foot forward and left plank lift ( you will do a total of 10 sets, 5 on each side)

Jump lunges: Stand with one leg in front, and the other leg directly behind in a wide enough stride that your front knee does not extend over your front foot. Keep your front foot flat and come up on your back foot's toe. Keeping both knees slightly bent, shoulders back and torso strait, slowly lower your body until front knee is at a 90 degree angle. Jumping lightly off the balls of your feet return to starting position.

Mountain Climbers: Get into push-up position, arms and legs straight, balls of your feet on the floor. Lift your right knee straight up towards your right arm, then back down, repeat with your left knee to left arm. Increase the speed of each rep so your legs are alternating up and down.

Side Plank Lift: This exercise improves your strength, balance and flexibility, targeting your core, and your upper body. Get into the starting position with your right hip down and your right hand on the floor underneath your shoulder for support. Your right arm stays fully extended and all of the muscles on your body should be engaged. Lift your hips up off of the ground to position your body into a straight line. Lower your hips down into the starting position in a controlled manner – this means that you are not dropping your hips down. Be sure to touch down with your hips for each rep. and go up high enough that your body is in a straight line. Left arm can rest on hips, or place down on floor to use for balance.

Day #2

2010-12-10T07:35:00.000-08:00

The following is one complete set, complete 15 sets, in as little time as you can.

1. 5 Burpees

2. 30 toe touches, alternate left hand to right foot, then right hand to left foot

What is the Burpee exercise? It’s a great full body functional exercise that will raise your heart rate, improve your strength, power, agility and flexibility. A Burpee is a combination of a push up and a jump squat. Start by standing with your feet shoulder width apart, then squat down and put your hands on the ground. Jump your feet back into a plank position and make sure to keep your core tight so that you are not dropping your hips. Bend your elbows and move your body down towards the ground as close as your strength and flexibility allows you. Push up and get back into the plank. Jump your feet forward into a squat and jump up with your arms above your head reaching towards the sky. Land softly on the balls of your feet and bend your knees slightly as you land to absorb the shock and to make the landing softer.

Day 1 Challenge

2010-12-10T06:32:00.000-08:00

Supergirl Planks 100 reps.

You can set your stop watch to see how long this challenge takes you, however it is not meant to be a race so don’t rush and just focus on keeping proper form. Get into the basic plank position and extend one arm and the opposite leg so that your body from your toes to your fingers is in one straight line. Make sure to keep your abs tight and don’t drop your hips. Switch the arm and the leg for each rep and try to complete 100 reps. If you are a beginner, you can cut down the number of reps, you can go on your elbows for more support, or you can do this exercise from your knees which is the easiest variation. You can also take periods of rest between reps if necessary. You will feel the muscles working in your core, shoulders, arms and legs. I was also amazed at the amount of cardio strength it required. Let me know how you did in the comments below!

$1 enrollments until Dec.16th

2010-11-16T13:10:00.000-08:00

Congratulations to Lori and her husband Mike for enrolling the most new members on our team in Nov. and winning the Alaskan Inn night away. www.alaskaninn.com

Luanne's Dill Crusted Salmon Dinner

2010-11-14T07:29:00.000-08:00

you will need:

Salmon Fillets (not steaks, skinned or one side skinned)

Lawery's Season and Garlic Salt (this brand is gluton free)

Dry Dill

Spray Butter ("I Can't Believe it's not Butter")

Pam Spray (olive, or canola oil)

Tiny Red Potatoes

Quinoa * link here to shopping list

Chicken or Vegetable Broth

Chopped Pecans (1-2 per person)

BBQ Fish Rack (can buy at Home Depot for $4)

Fish directions:

1. Rinse Salmon Fillets off with cool water, pat dry with a paper towel

2. Lightly sprinkle both sides of fish with season salts

3. Spray butter on both sides of fish

4. Pat liberal amounts of dry dill into both sides of fish fillet, fish will be completely green

5. Place fish in pam sprayed fish rack, cook on grill until fish is opaque 1/2 way through, then turn over (about 5-7 mins. per side)

Quina directions:

1. Rinse, if package requires

2. Cook according to directions, substituting broth for water

3. Spray cooked Quina with a small amount of spray butter

4. Saute chopped pecans on a hot fry pan, no not add any oil

5. Stir nuts into Quina

Steamed Red Potatoes:

1. Wash potatoes, using a vegetable peeler, peel a single strip around potato center (this is for looks)

2. Steam until fork easily moves through potato, not mushy

Green Salad:

Prewashed Spring Mix from Costco tossed with oil and vinegar mixture

for salad for 6 use

1 T. olive oil

2 T. seasoned vinegar of your choosing

Serving size is palm-size portion of fish, palm-size portion of potatoes and rice combined, and 2-3 cups. of salad

Luanne's Salmon Stir fry

2010-11-04T22:13:00.000-07:00

you will need:

Pre-cooked Salmon Fillet

Basmati Rice, white or brown

Vegetable or Chicken Both

Scallions, chopped

Raw Cashews, chopped

Steamed Vegetables (Normandy frozen Vegetable pkg.)

Braggs Amino Acids

*Link here to shopping list

directions:

1. Rinse and cook rice, in vegetable or chicken broth. For white rice bring water to boil, add rice and simmer partially covered for 20 min. or until all liquid is absorbed. For brown rice, add rice to cold water, stir and bring to a boil. Partially cover and simmer on medium heat for 40-45 min.

2. Sprinkle rice with chopped cashews and scallions (raw)

3. Place steamed vegetables over rice

4. Lay Salomon Fillet on top of vegetables

5. Serve with amino acids (letting each person decide the amount that is right for them, no need to use any salt when using this product)

Salmon Salad

2010-11-02T23:39:00.000-07:00

You will need:
Spring Lettuce Mix
Red Onion
Tomato
Fresh Mushrooms
Olive Oil
Balsamic Vinager
Palm-sized portion of pre-cooked Salmon
Chopped Pecans

Salad Directions:
Mix together lettuce greens, and vegetables. Toss salad for 6 with 1 T. Olive oil and 2 T. Balsamic vinegar
Serve 2 c. Salad topped with palm-sized portion of cooked salmon, sprinkle with 2 chopped pecans, for about a 300 calorie meal

Salmon and Scallion Omlette

2010-11-02T22:41:00.000-07:00

You will need:
3 egg whites
2 sun dried tomato strips, chopped
1 green scallion chopped
2 oz. Pre-cooked salmon (see dill crusted salmon recipe)
Chopped avocado
1 T. Sour cream

Omlette directions:
Beat egg whites with salt and pepper, pour into hot omelet pan that has been sprayed with Pam.
Sprinkle eggs with chopped tomato, onions, and diced salmon. Lift edges of egg mixture while it cooks, fold in half, and serve topped with avocado and sour cream.

This is a 300 calorie meal, adjust for individual needs

Dill Crusted Salmon Tacos

2010-11-01T21:47:00.000-07:00

You will need:
Palm size serving of precooked salmon for each person
2 c.Purple and green cabbage thinly sliced (can buy this washed and sliced in a bag)
Cabbage dressing:
3T. Fat free mayo
3T. Fat free sour cream
Juice from 1/2 a lemon
Fresh cilantro
Carb balanced, or corn tortillas (small)
Sliced avocado

Taco Instructions:
Mix cabbage dressing with cabbage and chill
Divide individual serving of cooked, chilled salmon into half for most women and into thirds or fourths for men
Fill warm tortilla with 1/4 c cabbage mixture, salmon, and sliced avocado

2 salmon tacos are about 300 calories

Food Class Was Great Success!

2010-10-24T22:11:00.000-07:00

Thanks to all those who attending our food class. The class was well attended, standing room only. A special thanks to Luanne for hosting the event and giving us an excellent class on planning ahead to prepare healthy, delicious meals, in a hurry. For those who missed the class we are planning our next class for January in Layton.

Look for Luanne's ingredient list under "Nutrition" above on tool bar.

Her amazing recipes will be posted in a few days.

2010-10-12T06:36:00.000-07:00

FALL FOOD CLASS...

HOSTED BY: OUR HEAD TRAINER LUANNE

(9653 Carriagehouse Ln., 2930 East Sandy Ut. 84092)

Sat. Oct. 23rd 12:00 noon

She will teach us how to assemble delicious low fat balanced meals, quickly by preparing ahead.

Also breakfast and snack ideas, sensible holiday desserts, and shopping tips

* R.S.V.P. by Oct. 20th in the comment area below

Turkey, Egg , or Tuna, Sandwich Thins

2010-10-04T08:22:00.000-07:00

Orowest Sandwich Thins (or some other low carb. bread or buns)

2 slices Oven Roasted Turkey Breast (watch sodium amounts in processed meats, Kirkland brand at Costco is only 460 g. for 2 slices)

Mustard

Fat-Free Mayo (optional)

Lettuce, Tomato

2g. fat;18 g. carb; 14 g. protein; 220 calories

* calories and carbs can be reduced by substituting the bun with lettuce, tortilla wrap, or another bread type, open face sandwich is also an option. Increase protein by adding another slices of turkey, remember this will also increase calories.

* Egg Salad Sandwich =1 g. fat; 160 calories; 16 g. protein, 18 g. carbs

Orowest Sandwich Thins

3 boiled egg whites chopped

fat free mayo, mustard

lettuce, tomato

* Tuna Sandwich =1.5 g. fat; 175 calories; 16 g. protein, 17 g. carbs

Orowest Sandwich Thins

3 oz. (1/2 can) tuna in water (drained)

fat free mayo.

lettuce, tomato

Turkey Sandwich

2010-10-04T07:45:00.000-07:00

Orowest Sandwich Thins (or some other low carb. bread or buns)

2 slices Oven Roasted Turkey Breast

Mustard

Fat-Free Mayo (optional)

Lettuce, Tomato

2g. fat;18 g. carb; 14 g. protein; 220 calories

* Egg Salad Sandwich =1 g. fat; 160 calories; 16 g. protein, 18 g. carbs

Orowest Sandwich Thins

3 boiled egg whites chopped

fat free mayo, mustard

lettuce, tomato

* Tuna Sandwich =1.5 g. fat; 175 calories; 16 g. protein, 17 g. carbs

Orowest Sandwich Thins

3 oz. (1/2 can) tuna in water (drained)

fat free mayo.

lettuce, tomato

Cobb Salad

2010-10-02T12:58:00.000-07:00

Here is an easy, low calorie, lunch salad that can be made from what is already prepared in your fridge.

2 cups. Lettuce greens

2 boiled egg whites, sliced

3 low-fat canadian bacon rounds, sliced

sliced tomato

2 T. "Annie's Naturals" lite honey mustard salad dressing

* link here to shopping list

120 calories; 15g. protein; 8g carbs. 2.5g. fat

if eaten with 1/2 c. of fresh grapes= 150 calories; 15g. protein; 15g. carbs. 2.5g. fat

Raspberries with Cottage Cheese

2010-09-19T14:26:00.000-07:00

I've been eating cottage cheese with some type of fruit once a day since I changed my eating habits almost 2 years ago. You would think I would get sick of cottage cheese, but there are just so many different option to eat cottage cheese with, it hasn't gotten old yet. The other day I had some raspberries in the fridge that needed eaten. Cottage cheese toped with raspberries and drizzled with agave syrup was a low calorie, low fat, carb and protein balanced snack that tastes like a treat. I was reminded of the cottage cheese and apple snack shared last fall by my friend Michelle, check that recipe out as well, it's a great fall eating idea.

1/2 c. low fat cottage cheese

1c. fresh raspberries (sprinkle with Truvia, natural, no calorie sweetener)

1/2 c. low fat cottage cheese

1t. agave syrup and 1/2 c. raspberries

160 calories, 14 g.carbs. 14 g. protein, and only 2.5 g. fat

What is your favorite thing to eat with cottage cheese? Please share

Luanne's Chicken Veronique Salad

2010-09-19T14:22:00.001-07:00

4 (6 oz.) cooked chicken breast (cooled and cubed)

1-2 T. dry tarragon (to your taste)

3 T. fat free sour cream

3 T. low fat mayonnaise (I like the kind made with Olive oil)

1/2 oz. pecans (about 8 pecan halves)

1 1/2 c. washed, whole, purple grapes

Top with fresh Tarragon

* Chicken salad divided into 8 (3/4 c.)servings = 18 g. protein, 4g. carbs., 3g. fat, 130 Calories

High Intensity Interval Training

2010-08-18T09:09:00.000-07:00

For years we have been told that low-intensity aerobic exercise is the best method for burning excess body fat. Looking around you can quickly see that it's just not working.

Unfortunately, there are countless numbers of people trying desperately to lose weight by doing hours of endurance work on a treadmill, or some other similar method. Endurance training has it's positive effects; enhances your mood, by raising your endorphin and serotonin levels, and strengthens your heart and lungs to name two. But for the most part all of these endurance exercisers are not going to lose very much of their stored body fat...So what to do?

There is an exercise routine that along with speedy fat loss has a number of additional benefits which include toning and shaping your body, improving your speed, and increasing your endurance, lowering your blood pressure, strengthening your heart, and increasing the ply-ability and elasticity of your blood vessels.

This exercise is called High Intensity Interval Training. Study after study has proven the incredible fat burning effects that this type of training can have on the body. In research studies participants lost 9 times as much fat as those doing standard aerobic exercise.

I would love to teach you how to transform your favorite form of aerobic exercise into a fat burning exercise that only takes 20 mins. 3x a week.

Slow Down, You Eat Too Fast, It’s Time to Make Your Sandwich Last

2010-08-08T18:09:00.000-07:00

It can take 20 minutes for your brain to start to tell you that your full. I'm sure you all have experienced that delay when you eat too much too fast, and make yourself sick.

Studies in the rate of food consumption show that those who eat more slowly consume less calories, have better digestion, use less antacids, are more comfortable following a meal, and experience higher levels of meal satisfaction.

Ideas to help you eat more slowly

* take smaller bites

* chew each bite 15 times

* Swallow before taking another bite

* set down your fork between each bite

* eat with chop sticks

Proteins, Carbohydrates, and Fats

2010-08-04T21:26:00.000-07:00

Eating the right combinations of protein, carbohydrates and fats can speed up your metabolism, balance your blood sugars, lower your cholesterol, burn stored body fat, satisfy your cravings, and build lean muscle mass. For most adults wishing to lower their body fat we suggest a diet of 40% protein, 40% carbohydrate, and 20% polyunsaturated and monounsaturated fats.

Examples of Lean Protein: Chicken Breast, Turkey Breast, Lean Beef, Lean Pork, Fish, Shrimp, Beans, Tofu, Egg Whites, Greek Yogurt, Cottage Cheese, Low Fat Cheeses, Nutritional Shakes, and Protein Powder

When you eat quality protein in each of your meals throughout the day, you are providing your body with the essential amino acids. These essential amino acids can not be made by your body alone, they must be provided through the foods we eat. These Amino Acids that you get from eating protein are the basic building blocks of muscle, they also produce essential enzymes, hormones, and antibodies.

Examples of Quality Carbohydrates: Whole grain breads, tortilla's, and wraps, wild, brown, and "Basmati" white rice, whole grain pasta, oatmeal, barley, squash, yams, potatoes, fruits low in sugar and high in fiber. There are many options that are nutrient rich, and taste great.

Carbohydrates are our body's source for immediate energy. Carbohydrates also cause the release of the powerful hormone insulin. When eaten in moderation every couple of hours in combination with a quality protein we can receive a constant stream of energy throughout the day. Lowering the risk of diabetes and obesity.

Examples of Essential Good Fats: Canola Oil, Olive Oil, Safflower Oil, Nuts, Avocados, Dark-Green Leafy Vegetables, Fish

Essential good fats are necessary to nourish our body's 75 trillion cells. These fats actually enable you to lower your body fat by increasing the metabolism of stored body fat and decreasing fat production in the body.

Research shows that 95% of all americans are malnourished in essential fats. Deficiency symptoms include dry skin, slow metabolism, mood disorders, decreased energy, dizziness, and memory loss.

ksl.com - Despite national poisoning decline, Utah rates stay the same

2010-08-04T06:28:00.000-07:00

ksl.com - Despite national poisoning decline, Utah rates stay the same

This article helps us understand how important it is to educate people about Melaleuca's great cleaning products that work great and are safe for our children. to get more information click on the Melaleuca link above and scroll down to cleaners. Feel free to post any comments that you may have.

Run the Red Rock

2010-07-17T23:08:00.001-07:00

I'm a runner. It all started with the 4th of July races at the park. From there it led to Jr. High, senior high, and college track and X country teams. With adulthood came road races, half marathons, and full marathons. Now my favorite running event is distance relays. I guess you could say that running has been a big part of my life. I love the sense of accomplishment it gives me, the hours of silent "me" time to think, dream and pray. But most importantly running has helped me develop my most treasured relationships. My best friends in the world have all been my running partners. I guess that is why I am so excited to tell you about an opportunity we have to run a distance relay with team "Lets get fitt". I got the bug to do a distance relay with my new "lets get fitt" friends (that's anyone who has ever looked on this blog), about a month ago while running the "Wasatch Back". Looking on-line I learned thatThe Red Rock Relay is September 10th and 11th, first I worried that the race would already be full. Finding out that it wasn't full I then worried that there was not enough time to find 12 team members. After talking to many of you at our workouts, I can see that there there may be enough interest. Now the trick is to get our 12 member team prepared for the event in time, because the race is only 7 weeks away.

This first year I am opening it up to all interested females. The cost of registering a team is $1100, which I won't do until I have 12 team members who have payed their $100 each. The extra $9 a person will go towards the cost of gas (this will not be enough to cover all the gas, so plan a bit more to help cover the cost of gas).

You need not be a fast runner. My focus is on the experience we will have while doing it, not the speed we do it in. The relay will require you to run three legs of this 180 mile relay race in mountainous terrain. While there is some variance in the distance each runner must run, most runners will need to run around 16 miles total in a 24 hour time period. If you have the desire to be, but are not yet a runner, we would love to have you on our team next year when there is sufficient time for you to prepare.

I hope to have our team set up and registered by this time next week. The race is capped at 200 and there is no way for me to know how much longer space will be available. Once I am sure that we have enough for a team, we can assign the legs, and begin to specialize our training. I will then begin posting workouts and running tips that will help you prepare for the race. Until then extend your 20 min. interval training 3x a week to 30 min. 2x a week, with one day a week endurance distance running.

Things to do today!

#1 Check out the relay web site at http://www.redrockrelay.com/

#2 Tell your running friends about our team. "

#3 Mark Sept. 10th and 11th on your calendar as "Girls weekend"

#4 Get me $100 (sell something, it will be worth it!)

#5 Hurry, it could fill up fast!

2010-07-11T07:43:00.000-07:00

One of my clients has started a blog documenting her road to a more healthy life. I love what she has to say, but I especially love how she says it. I was thrilled to see that Charity has created the personal, captivating partner to my informative (dull) blog. I'm excited about what we can share together to help people looking to improve their health. I am posting her story below, with a link to her blog a Healthy Lifestyle... not a diet! check it out. I know you'll love her great wellness tips, and her personal approach. You can always find a link to her blog on the right of my home page under supporting blogs or under recommended books and sites on my home page tool bar. You can read her story any time by clicking on her name at the right side of my home page along with other soon-to-be posted success stories.

Please email me your success story. We look forward to hearing about you.

ahealthylifestylenotadiet.blogspot.com

My Story

by Charity Davis

I have lost 35 pounds since April and feel great! I did it without pills, magic, or diets, I'm using a personal trainer. The first question that begs to be answered is: How can you afford to work with a personal trainer?

It involves a quick story, allow me to share:

Well, my good friend Melinda introduced me to her personal trainer Georgia Palmer who she has been working with for about a year. Melinda and I had babies at the same time a couple years ago, I hadn't seen her in a year when, at Mother's Day weekend, we got together for a spring cattle roundup. I didn't recognize her. She looked 10 years younger and was so fit and healthy, I was shocked. I grilled her that weekend for details, sure it was something I couldn't do. But the more she talked, the more it made sense. It wasn't a diet, it was a healthy lifestyle, and she was doing it while raising kids and a has husband who's metabolism is running like a bullet bike.

I wanted in.

Well I met with Georgia Palmer a week after I saw Melinda and knew I had to give it a try. Basically Georgia is my free personal trainer as long as I am a Melaleuca customer. Melalueca is a company that provides health products, vitamins, beauty products, home cleaning products, and more. Basically, if I buy these amazing products, stuff I normally buy at the grocery store, but through Melaleuca, and get a better products with greater quantity, quality, greater convenience and customer service, I get a free personal trainer to support me in my quest to learn how to live a healthy lifestyle. I had to give it a try.

My Hubby has been so supportive. He says "I'd rather invest in good health now, then pay for poor health down the road." He's never wanted me on a diet, and when I explained how Melinda got to lookin' so healthy and fit he was on board.

It's been quite a journey and I've learned sooo much. Many roadblocks have been removed to help me progress and I know there's so much more to learn, but the system is in place and I trust it.

Pain-A-Trate

2010-06-27T07:47:00.000-07:00

This pain-relieving cream comforts and soothes with pain numbing camphor, cooling menthol, and T35-C5 Melaleuca Oil. Improving circulation to the muscles.

Works great for achy shoulders, overworked arms, and throbbing knees.

I use it to pre-medicate my tight hamstrings before a workout or race, and as a soothing cream after.

Works much better than Bengay or Icyhot, without the terrible smell and sticky mess

2010-06-23T11:00:00.000-07:00

Sugar Substitutes

The "no sugar" label on many packaged foods can be tempting. Sometimes, no sugar means not sweetened, and sometimes it means the food has been sweetened artificially. The question is, are sugar substitutes really a healthy choice?

Not if they are causing you to 1) overeat; 2) consume too many empty calories; or 3) neglect nutrients. And that's not considering that we don't yet know the long-term effects of consuming these artificial sweeteners. It is my opinion that artificial sweeteners complicates the digestion of foods, requiring more time and energy which slows down fat metabolism.

Commercially available sugar substitutes have been clinically tested and deemed safe for consumption for most people. They may even be helpful for people on special diets. However, a federal stamp of safety does not indicate that something is your healthiest option, especially when it comes to nutrition.

It's normal to crave sweets. Humans naturally have an appetite for sugary things. But if the foods you typically reach for are candy and cookies, even if they are sugar-free, you're getting mostly empty calories and few, if any, beneficial nutrients. By filling your menu with sugar-free desserts, you may still be getting too many calories and not enough vital nutrients.

Rather than seeking out sugar-free versions of your favorite indulgences, try replacing a few of them with whole foods that offer much more than a satisfied sweet tooth. Whole grain muffins or cookies and berries are great examples of naturally sweet treats that also provide many of the vitamins and nutrients your body needs. Plus, with these types of sweet treats, you will get a serving of fiber instead of the empty calories that come from many processed, artificially sweetened treats. Fiber-rich snacks can help satiate your hunger and assist with weight loss.

I will work on posting some great tasting treats or desserts that limit saturated fats, and processed sugars while still providing nutrition. You may also want to do your own research on some new and old natural, low or no calorie sweeteners that can be found at health food stores and most groceries. I will briefly comment on two I have used and feel comfortable recommending

Stevia: An Herbal Alternative

Stevia is a popular natural sweetener extracted from the Stevia rebaudiana plant. This herb has been used in South America for centuries, is about 300 times sweeter than sugar, and is calorie-free. Although the Food and Drug Administration (FDA), has not officially approved stevia as a safe food additive, in late 2008 it was classified as Generally Recognized As Safe (GRAS). Stevia can be found in a liquid and also in granules similar to sugar. It can usually be found on the shelf with the cane sugars at any grocery store. I buy the one in a green box, with a strawberry on it labeled "Truvia"

Agave Syrup

Agave Syrup is a natural low calorie sweetener that has been extracted from the Agave plant. There are many different types of Agave plants and processing methods. Organic Blue Agave is processed naturally, with no chemicals involved. I have also heard that the darker the color the less processing the sweetener has undergone. Organic Blue Agave is much sweeter than sugar, but with a glycemic index of only 11. Sugar has a glycemic index of 68-85 (the glycemic index indicates the effect it will have on your blood sugar levels, see post about the glycemic index) You can use Agave in recipes, use 1/2 -3/4 c. in place of 1 c. sugar. You may also have to reduce the amount of liquid. You can use as you would honey in beverages, cereal, and on bread. I have found it at Costco, health food stores, and WinCo

Glycemic Index

2010-06-01T08:20:00.001-07:00

What is the Glycemic Index? The glycemic index is a way of measuring the relative impact of foods on blood sugar levels. Foods with a high glycemic index have carbohydrates that the body can quickly convert to sugar, which makes them more likely to cause a quick rise in blood sugar.

How can knowing About the Glycemic Index Help Me? Keeping our blood sugar levels stable throughout the day will result in a constant stream of energy throughout the day, will lesson the serious effects of diabetes and reduce the amount of sugar stored as fat in your body tissues.

What does the number on the Glycemic Index refer to? The glycemic index was developed by feeding a person a portion of a single food and testing their blood sugar level at certain intervals. The resulting response curve is compared to a control substance (either glucose or white bread) and assigned a numerical value. Glucose (or white bread) is given an arbitrary rating of 100, and all other foods are measured relative to that. Foods that rate above 100 are foods whose carbohydrates digest very quickly and are likely to raise the blood sugar immediately, while those with an index lower than 100 have less impact on the blood sugar. The lower the number, the less of an impact that food will have on your blood sugar levels.

What type of foods are low on the Glycemic Index? Foods with few to no carbohydrates, like meats, cheeses and fats, will likely result in a glycemic index close to zero. The more easily-digested sugars and starches a food contains (more processed foods), the more likely it is to create a spike in blood sugar. Dietary fiber, while classified as a carbohydrate, passes through the system undigested, so it has no impact on blood sugar. In fact, fiber works to help slow the absorption of digestible carbohydrates. So whole grain, minimally processed foods are the best choices if controlling your blood sugar levels is important to you.

Where can I view a list of foods and their Glycemic Value? You can view the Index on-line, there is a link on this blog's home page under recommended books and sites

Why eat Oatmeal?

2010-05-15T08:10:00.000-07:00

Studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs.
The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, oatmeal can help you control your weight.
New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient... rolled oats.
According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.
The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.
Different types of oatmeal:

Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled. They are golden in color and resemble small rice pieces. This form of oats takes longer to prepare than instant or rolled oats due to its minimal processing, typically 15-30 minutes to simmer (much less if pre-soaked). Due to the minimal processing it has been said that Steel Cut Oats retain more of their nutritional value than do Rolled Oats. The flavor of the cooked product is described as being chewier and nuttier than instant oats. Steel-cut oats may have a lower glycemic index than instant oatmeal causing a lesser spike in insulin levels when consumed. The cause of this is believed to be a higher proportion of complex carbohydrate (more fiber).

Old Fashion Oatmeal is also made from whole grain groats, which are then cut, heated and flattened to create flakes. This minimal processing makes a softer oatmeal that is quicker to cook than the steel cut oats.

Quick Oats made from whole grain groats require more processing still, the groats are cut into smaller pieces and rolled into thinner flakes. This additional processing delivers a softer bowl of oatmeal, in a shorter amount of cooking time. Some say that the nutritional value lost during this process is not worth the added convenience.

Instant Oatmeal usually comes in individual serving packets and in my opinion should be avoided because of the amount of processing required and the addition of sugar, salt, and artifcial flavors.

Oatmeal, rolled or steel cut, feel confident that either one will make a great healthy choice for you family. You should take into account that your family doesn't like will probably not be eaten. My family is not fond of the soft porridge like texture of the rolled oats. When I tried steel cut oats for the first time I was presently surprised that everyone liked it even my pickiest eater.

Cooking Steel Cut Oats: I suggest cooking it at a 1 oats to 3 water ratio. Bring water and oats to a boil, cover and simmer for 20 min. To cut down on preparation time I suggest cooking a large pot and storing it in the fridge for up to a week. Just warm up a bowl of oatmeal with skim milk or vanilla protein drink (I prefer Melaleuca's Proflex protein shake) and frozen blueberries.

Everything I read suggested that steel cut oats is more expensive than rolled oats but I found them at Sunflower Market (health food store) in bulk for the same price (.78 a pound).

Low Fat Fudgy Brownies

2010-04-25T07:46:00.000-07:00

I have made these brownies several times. We love them! There is no reason to make the ones with all the fat, even on our day off, they are not as good as these.

3/4 c. unbleached all-purpose flour

1/3 c. Dutch-processed cocoa powder (it costs more, but I splurged because the recipe said it would be better)

1/2 t. baking powder

1/4 t. salt

2 oz. bittersweet choc. chopped ( I used semi sweet choc. chips)

2 T. unsalted butter

1 c. sugar ( I have not tried them with a sugar substitute, but would be interested in trying a low calorie natural sweetner, or even an unprocessed cane sugar)

2 T. low-fat sour cream

1 T. chocolate syrup

1 large whole egg

1 large egg white

2 t. vanilla extract

1. Adjust oven rack to middle of oven, heat oven to 350 degrees. Line an 8-inch square baking pan with foil, allowing foil to hang over the ends of the pan enough to lift brownies out after baked and cooled. Lightly spray foil with oil spray. Sat pan aside.

2. Whisk the flour, cocoa, baking powder, and salt together in a medium bowl. Melt the bittersweet choc. and butter together in a large bowl in the microwave, stirring often, 1-3 mins. Let the mixture cool lightly.

3. Whisk the sugar, sour cream, choc. syrup, egg, egg white and vanilla into the choc. mixture. Fold in the flour with a rubber spatula, just until incorporated.

4. Scrape the batter into the prepared pan and smooth the top. Tap the pan against the counter to settle the batter. Bake until a toothpick inserted into the center comes out with a few crumbs attached, 20 -25 min., rotating the pan halfway through.

5. Let the brownies cool completely, in pan, sat on a wire rack, about 2 hours. Remove the brownies from the pan using the foil, cut into 2-inch squares, and serve.

Makes 16 small 2x2 brownies

per 2x2 brownie: Cal 110; fat 4g (1.5 saturated); Chol 15 mg.; Carb 20g; Protein 2g; Sodium 65mg

2010-04-18T07:23:00.000-07:00

Free food classes taught by our head trainer Luanne, this week!

Cindy Land Home; 6531, Bybee Dr. Ogden, Utah 84403

R.S.V.P. 801-721-5013

April 20th/Wed. 6:30 p.m. Delivering Wellness (Dave)

6:30 p.m. Intro to Fitness and Nutrition (Lu)

7:30 p.m. Food class

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

R.S.V.P. 801-885-1111

Rescheduled for April 30th/Sat. 11 a.m. Food Class

Soda Pop

2010-04-12T07:22:00.000-07:00

Interesting facts about soda to keep in mind.

1. Sugar in soda increases insulin levels in the blood, which can lead to type 2 diabetes, high blood pressure, heart disease and weight gain. Consuming just one can of soda a day can increase your weight by 18 pounds per year.

2. Phosphoric acid found in many types of soda inhibits the proper absorption of calcium causing bones to become weak and teeth soft.

3. Soft drinks containing caffeine cause dehydration. It takes more water to process caffeine than a caffeinated beverage contains.

4. Diet sodas contain artificial sweeteners, these sweeteners have been challenged by some of their users to have caused serious side effects such as headaches, dizziness, nausea, and seizures. Studies have set out to link such sweeteners to obesity and other health problems, but because of the many contributing factors it is hard to be conclusive. I wonder if the amount of money made by such a product, has something to do with the inability to be conclusive. From what I have read, there is logical reasoning explaining the fattening and bloating effects of artificial sweeteners. When you ingest these "toxic" chemicals, they are absorbed from the intestines into the liver where they must be broken down and metabolized. Due to the makeup of such chemically produced products, this process requires an extreme amount of energy from the liver. This means the liver will have less energy and be less effective in fat burning and metabolism, which will result in fat storing.

5. Soda contains sodium, a nutrient that promotes water retention. Water retention can cause other health risks, such as increased blood pressure.

6. Drinking large amounts of soda can decrease your appetite for the foods that provide essential nutrients.

* Please see post about drinking water for ideas to help you switch your fluid intake away from soda

Drink More Water to Lose Weight

2010-04-10T07:41:00.000-07:00

Water makes up 70% of our body composition. All body functions require the presence of water. Water transports substances throughout the body, it helps regulate body temperature, and removes waste. A well hydrated body enables body functions to occur more quickly and efficiently.

Approximately 73% of all Americans are chronically dehydrated. Just 2% dehydration results in headaches, fatigue, and fuzzy thinking. 4% dehydration results in a decrease of muscle strength, and endurance. 10% dehydration results in weakness and decreased tolerance for heat. The loss of 20% of body hydration can result in coma and/or death.

If that doesn't convince you to drink more, maybe knowing this will. When you are dehydrated you slow down fat metabolism. The liver's main job is to convert stored fat into energy, but when the kidneys are deprived of water, this process of conversion is slowed down, to protect and preserve water in the kidneys. When you give the body all the water it needs, it flushes out the fluids it has been holding on to for survival. This will result in the loss of water retention and bloating.

Drinking more water will not only speed up your metabolism, but it will help you consume less calories. Thirst and hunger sensations are triggered together. If there is a slight hydration, the thirst sensation may be mistaken for hunger. Many people will eat, when their body is really craving fluid. Drinking more water throughout the day can prevent overeating.

How much water should You drink? Experts suggest drinking at least 64 oz. of water a day, that's eight- 80z. glasses. A good guide for daily consumption is 1 oz. for every 2 pounds of body weight. If exercise is part of your daily routine you will require more to replace water loss from sweating. Drink 3 cups of water for every pound lost during exercise. Drinking before, during, and after exercise will keep energy levels high and help recovery after training.

Can I count my favorite soda, as part of my fluid intake requirement for the day? While we do get some fluids from food and other drinks, Alcohol and caffeine drinks do not count because they both require more water to process than the beverage contains. Caffeine free sodas contain high levels of sodium which cause water retention and dehydration. Please see post about Soda for more reasons to eliminate it from your diet.

Can drinking too much water cause problems? Yes, people with kidney problems or other conditions where fluid intake needs to be limited, should follow their doctors recommendations concerning sodium intake. One potential but rare side effect of fluid intake can be hyponatremia, where electrolytes became imbalanced, resulting in severe illness and possible death. An electrolyte replacement drink, such as Sustain can help to prevent this.

How do I increase my fluid intake?

1. Carry a water bottle with you in the car

2. Keep a water bottle at your work desk

3. Drink a glass of water with each snack or meal

4. Try adding flavors to your water (Sustain)

5. Eat more fruits and vegetables

Health benefits of drinking water.

regulates appetite

increases metabolism

boosts energy levels

reduces bloating

reduces headaches

reduces blood pressure

reduces cholesterol

eases joint pain

improves muscle tone

decreases ricks of some cancers

reduces chance of kidney stones

releases toxic waste

improves skin

* see post about Sustain, under Melaleuca on the home page tool bar

Spaghettti Squash Spaghetti Dinner

2010-04-05T09:24:00.000-07:00

You can still have Spaghetti dinner with your family. Substituting the high carbohydrate noodles with squash. I usually serve both noodles and squash so family members can choose. I prefer the squash noodles and so do most of my family members.

Choose a sauce that is low in carbs/sugar

Use lean meat, such as Ground Turkey Burger, or extra lean Hamburger *see note

Add vegetables such as Peppers and Mushrooms

Serve with a Green Salad

* You can remove excess fats from ground beef by placing cooked hamburger in a colander and running hot water over it.

Mozzarella Cheese Sticks and Canadian Bacon

2010-04-05T08:44:00.000-07:00

Low fat cheese Sticks (2.5 g. fat each)

Low fat Canadian Bacon

Mustard

Serve with apple slices

Serving as shown is 125 calories, 3 g. fat, 13g. protein, 14 g. carb

Gremolata Crusted Tilapia

2010-04-03T06:46:00.000-07:00

This fish recipe is tasty and nutritious. It is a 30 min. meal that can be thrown together quickly with few ingredients. You can use other white fish, such as cod or halibut. I use Tilapia for it's mild flavor, and smell, it is also usually priced well. Try to buy wild Tilapia, instead of farm raised. It has better nutritional value, especially in regards to Omega 3's.

1 slice whole grain bread

1/4 c. fresh leaf parsley

1 clove garlic, minced

1/2 t. finely grated lemon peel

1/8 t. ground black pepper

1/4 c. canola or olive oil low fat mayonnaise

6 Tilapia fillets

1 t. lemon juice

Preheat oven to 425 degrees F. Place bread into a food processor, and process until small crumbs form. Remove the crumbs and set aside. Place parsley, garlic, lemon peel and pepper into the processor. Process until blended. Add mayonnaise and process until blended. Place the fillets onto lightly oiled baking sheet. Evenly sprinkle the fillets with lemon juice, and then evenly top with the mayonnaise mixture. Next sprinkle bread crumbs over fillets. Bake for 15 min. or until fish flakes with a fork.

Mom's Beef and Bean Burritos

2010-04-02T19:38:00.000-07:00

1 and 1/2 lbs. extra lean ground beef

1 medium onion diced

2 (4oz.) cans diced green chilies

1 T Low sodium beef bouillon granules

2 t. oregano

2 t. garlic powder

1 (15 oz.) can of kidney beans

2 small cans of refried beans

30 fajita sized carb balance tortillas

Brown hamburger with onion, seasonings, and chilies, drain off any fat. Place meat in a large pot, stir in beans and allow to simmer on low, until flavors have combined. Soften tortillas in microwave or on a warm skillet. Spoon 1/4 c. of meat and bean mixture into center of tortilla, fold in ends and sides. Brown on skillet and serve with lettuce, tomatoes, salsa, and low fat sour cream. I like to brown, cool, and seal individually in a sandwich bag. They are then frozen to grab later and microwave for a quick and easy snack that can be eaten in a hurry. My kids love these. I have fond memories of my mom multiplying this recipe on a giant skillet before livestock shows, so she could warm them on an electric frypan before and after our sheep shows.

These small burritos are about 160 calories, 5 g. fat (3 1/2 saturated) 12g. protein and, 12g. carb. I double the meat mixture in a large tortilla for a main meal or for my husband. My Dad and brother are cattle ranchers so I have not done this, but if you substitute ground turkey breast for the beef you could cut about 15 calories and 3g. of saturated fat from each burrito. If you try this please let me know how it went.

Pumpkin Muffins

2010-03-22T22:14:00.001-07:00

1 3/4 c. dry muffin mix (see muffin mix recipe post, also in breads)

1/3 c. sugar or sugar substitute (I have tried omitting this, but my family wouldn't eat them)

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. canned pumpkin

2 T. mini semi sweet choc chips (opt. that will please the kids), or chopped nuts.

*2 T. choc. chips or chopped walnuts adds 9 calories and 1/2 g. fat per muffin, while nuts add about the same # of calories, they also add a bit of protein, and their fat is the good fat.

Bake at 375 for 12-15 mins. for mini muffins and 15-18 mins. for regular sized muffins

1 regular muffin or 2 mini muffins with sugar = 110 calories, 4g. protein, 0g. fat, and 21 carbs.

muffins made without sugar or with a no calorie sugar substitute = 89 calories, and 16 carbs.

Eating these muffins with 3 egg whites adds 50 calories and 12g. protein for a balanced meal

Blueberry Muffins

2010-02-21T07:50:00.000-08:00

1 1/2 c. Muffin Mix (link here to mix recipe under breakfast recipes )

1/2 c. apple sauce

1/3 c. agava

3 egg whites

1/2 c. Smith's Carb Master vanilla yogurt (this yogurt adds sweetening with only a few calories, and as much protein as greek yogurt, and it's cheeper)

1 c. frozen blueberries

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins = about 100 calories, 4g. protein, 2g. fat, 18 carbs.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.

Poppy Seed Muffins

2010-02-21T06:51:00.000-08:00

1 c. Muffin Mix (link here to mix recipe under breakfast recipes )

1/2 c. mashed sweet potatoes

1/3 c. agava

3 egg whites

1/2 c. Smith's Carb Master vanilla yogurt (this yogurt adds sweetening with only a few calories, and as much protein as greek yogurt, and it's cheeper)

1 T. lemon juice

2 T. poppy seeds

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins = about 100 calories, 4g. protein, 2g. fat, 18 carbs.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.

Applebee's Low-Fat Asian Chicken Salad

2010-02-11T10:21:00.000-08:00

Dressing:

2 cups water

1/2 cup sugar, or sugar substitute

3 TBSP. dry pectin

1 TBSP. white vinegar

1/2 tsp. lite soy sauce

1 tsp. salt

1/4 tsp. garlic powder

1/4 tsp. ground black pepper

1/4 tsp. paprika

Chicken:

1 cup teriyaki sauce (look for one low in carbs/calories)

4 boneless, skinless chicken breasts

Salad:

8 cups chopped romaine lettuce

8 cups chopped iceberg lettuce

3 cups shredded red cabbage

3 cups shredded green cabbage

2 cups shredded carrots

1 cup chopped green onion

1-1/3 crispy chow mein noodles

Combine teriyaki marinade and chicken in a bowl or resealable bag and let marinade for 3-4 hours. Prepare the dressing by combining all the ingredients in a small saucepan over medium heat. Bring mixture to a rolling boil while stirring often with a whisk, then remove pan from the heat to cool. When dressing has cooled, pour into a covered container and chill in the fridge. When chicken has marinaded, preheat bbq grill to high heat. Grill chicken 3-4 minutes per side or until done. Meanwhile, combine all the lettuces and cabbages and 1 cup of the carrots in a large bowl and toss with the dressing. Divide the mixture between 4 plates. Sprinkle 1/4 cup of green onions over each salad, followed by 1/3 cup of crispy noodles. When the chicken is done, slice each one into bite size pieces and lay on top of each salad. Place 1/4 cup pile of shredded carrots in the center of each salad. SO YUMMY!!

Pumpkin Pecan Pancakes

2010-02-11T10:20:00.000-08:00

1-1/2 cups whole wheat flour

1/2 cup multigrain hot cereal (uncooked)

1-1/2 tsp. baking powder

2 egg whites

1 cup skim milk

3/4 cup pureed pumpkin

3/4 cup plain fat free greek yogurt

2 tsp. vanilla extract

1/3 cup white sugar or sugar substitute

1/2 tsp. salt

Top each pancake with 1/4 c. low fat cottage cheese and 1/2 T chopped pecans

In a bowl combine flour, hot cereal, and baking powder. In a second bowl, beat egg whites and combine with milk, pumpkin, yogurt, vanilla extract, sugar, and salt. Add wet ingredients to dry, being careful not to overmix the batter. Fold in pecans, or reserve nuts for topping. Heat a lightly oiled griddle over medium high heat. Pour the batter onto the griddle making 12/ 6" pancakes. Cook until done, top with cottage cheese, pecan and a spash of pure maple syrup, yum!

Each pancake with topping is about 160 calories, 4.5g. fat (mostly good fat, from the nuts) 12g. protein, and 19g. carbs

I loved these thanks Katheryn.

Pita Bread

2010-02-11T10:19:00.000-08:00

1-1/8 cup warm water (110 degrees F)

1-1/2 cups white flour

1 cup whole wheat flour

1/2 cup oat flour

1 tsp. salt

1 TBSP olive oil

1-1/2 tsp. white sugar

1-1/2 tsp. active dry yeast

1. Place all ingredients in bread pan of your bread machine in order listed, select dough setting and start.

2. When cycle has completed, turn dough onto a lightly floured surface. Gently roll and stretch dough into a 12 inch rope. With a sharp knife, divide dough into 8 pieces. Roll each into a smooth ball. With a rolling pin, roll each ball into a 6 to 7 inch circle and set aside. Cover with a towel and let rise about 30 minutes or until slightly puffy.

3. Preheat oven to 500 degrees. Place 2 or 3 pitas on a baking sheet and bake for 4 to 5 minutes until puffed and tops begin to brown. Remove from oven and immediately cover pitas with a damp towel until soft. Once pita has softened, either cut in half or split top edge for a whole pita. They can be stored in a plastic bag in the fridge for several days or in the freezer for up to two months.

Grilled Chicken Tostadas

2010-02-11T09:46:00.000-08:00

Marinade:

1/2 cup fresh lime juice

1/4 cup soy sauce

1/4 cup olive oil

1 TBSP honey (or agava)

2 tsp minced garlic

1-1/2 tsp chili powder

Tostadas:

6 boneless, skinless chicken thighs

8 small corn tortillas

1-1/2 cups shredded monterey jack cheese (2% fat)

1-1/2 cups shredded lettuce

Optional toppings:

black beans, salsa, guacamole or avocado slices,

sour cream, cilantro, green onions, tomatoes

Combine marinade ingredients and place chicken thighs in to marinade. Refrigerate it for at least 4 hours stirring occasionally. Remove meat from fridge about 20 minutes before you want to start grilling. Grill the chicken on a hot grill until it is no longer pink inside; discard marinade. Let the chicken rest for about 5 minutes before slicing into 1/2 inch strips. Lightly brush both sides of tortillas with olive oil (or use pam olive oil spray, away from the grill!) Grill them on each side until they turn slightly brown, about one minute. Sprinkle each hot tortilla with 1 tbsp of cheese. To serve, layer the tortillas with lettuce, chicken strips, any additional cheese, and any toppings. YUMMY!

Just balance the protein in the meat and beans with the carbs. in the marinade and in your tortillas. I estimate the marinade may add 30 calories and 3 carbs to each serving.

Thanks Kathryn, Great Recipe!

Enough with the Muffins!

2010-02-09T10:14:00.000-08:00

My family loves muffins, but when we changed the way we eat 13 months ago the easy boxed muffin had to go. Since then I have been playing with muffin recipes, in fact yesterday when I offered my daughter's study group a healthy after school muffin, she said, in not such a nice voice, "enough with the muffins!" So while I move on to experiment with other healthy snack options I will post my recipes for healthy muffins in case anyone out there is interested in another healthy meal or snack idea. These muffins work well for my family because I can keep the mix on hand, and add the wet ingredients quickly in the morning, depending on what I have on hand, and what my mood may be. I usually have extras for after school snacking, and often store some in the freezer for busy days. These muffins are made with whole grains, high in fiber, and nutrition. I use egg whites and fat free yogurt adding lean protein. The amount and type of sweetener can be adjusted for your own likes and needs. Apple sauce, pumpkin, zucchini, banana, blueberries, nuts, choc chips, the options are many, play with them, maybe your family will say "enough with the muffins" too.

Muffin Mix

2010-02-09T10:04:00.001-08:00

My family loves muffins, but when we changed the way we eat 13 months ago the easy boxed muffin had to go. Since then I have been playing with muffin recipes, in fact yesterday when I offered My daughter's study group a healthy after school muffin, she said, in not such a nice voice, "enough with the muffins!" So while I move on to experiment with other healthy snack options I will post my recipes for healthy muffins in case anyone out there is interested in another healthy meal or snack idea. These muffins work well for my family because I can keep the mix on hand, and add the wet ingredients quickly in the morning, depending on what I have on hand, and what my mood may be. I usually have extras for after school snacking, and often store some in the freezer for busy days. These muffins are made with whole grains, high in fiber, and nutrition. I use egg whites and fat free yogurt adding lean protein. The amount and type of sweetener can be adjusted for your own likes and needs. Apple sauce, pumpkin, zucchini, banana, blueberries, nuts, choc chips, the options are many, play with them, maybe your family will say "enough with the muffins" too.

2 c. oat flour

4 c. whole wheat flour (pastry flour produces a lighter muffin, but I don't think it's worth the extra expense)

1/2 c. ground flax seed

2 t. salt

1/2 t. baking powder

2 t. soda

Grind oats into a fine powder, mix all above ingredients and store in a sealed container in a cool dry place. This mix will make 4 batches of 12 muffins, or my favorite, 24 mini muffins (this way I can eat 2 not just 1). Just measure out the premixed dry ingredients add the desired wet ingredients just before baking. Please see recipes for Banana nut, Pumpkin and Zucchini muffins for using this muffin mix.

Zucchini Muffins

2010-02-09T09:44:00.000-08:00

1 3/4 c. dry muffin mix (see muffin mix recipe post, also in breads)

1/3 c. sugar or sugar substitute (I have tried omitting this, but my family wouldn't eat them)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. grated zucchini

2 T. mini semi sweet choc chips (opt. that will please the kids), or chopped nuts.

*2 T. choc. chips or chopped walnuts adds 9 calories and 1/2 g. fat per muffin, while nuts add about the same # of calories, they also add a bit of protein, and their fat is the good fat.

Bake at 375 for 12-15 mins. for mini muffins and 15-18 mins. for regular sized muffins

1 regular muffin or 2 mini muffins with sugar = 104 calories, 4g. protein, 0g. fat, and 20 carbs.

muffins made without sugar or with a no calorie sugar substitute = 83 calories, and 14 carbs.

Eating these muffins with 3 egg whites adds 50 calories and 12g. protein for a balanced meal

Banana Nut Muffins

2010-02-09T07:40:00.000-08:00

1 3/4c. dry muffin mix (see muffin mix recipe, also posted in breads)

1t. cinnamon

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. mashed ripe banana

2 T. mini semi sweet choc chips (opt. that will please the kids) or

2 T. chopped walnuts (opt. adds a little protein, but also adds calories and good fats, sprinkle a few on top)

Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins

1 regular muffin or 2 mini muffins without choc. chips or nuts = 98 calories, 4g. protein, 2g. fat, 18 carbs. (2 T. choc. chips or chopped walnuts adds 8 calories and 1/2 g. fat per muffin, nuts are a better addition due to their protein and good fat. You can further reduce the carbs. and calories by reducing the banana, and replacing it with more protein rich greek yogurt, but this will also decrease sweetness. Try replacing 1/2 of the banana with natural, sugar free applesauce this will cut 1 carb and 30 calories.

These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.

2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.

2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.

Boiled Eggs

2010-01-27T10:01:00.000-08:00

Keeping boiled eggs in the fridge ready to grab in a run is a great idea. I suggest throwing away the yoke, or feed it to your pet . The egg white is a 4g. of protein with 0g. fat and 0g. carbohydrates, while the yoke is only 1g. protein and 5g. saturated fat. From what I understand most pet's life spans are not long enough that cholesterol becomes a problem.

Keeping a Daily Eating Record

2010-01-20T10:48:00.000-08:00

The study, which was published in the American Journal of Preventive Medicine, found that keeping a daily record can keep your eating on track.

"The more food records people kept, the more weight they lost," said Kaiser Permanente lead author Jack Hollis Ph.D. "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."

Many of my clients are not in the habit of eating 6 or more times each day. Until you train your body to be hungry and want to eat this often you will have to schedule each meal and force yourself to eat it, even if you are not hungry. Eating on this schedule will prevent over eating at your next meal, and will tell your body that you will not stave it, like you have done in the past. Once your body is convinced that you will feed it every couple of hours the body will release it's stored fat.

Lazy Weekend

2010-01-19T07:03:00.000-08:00

I had a chance to leave town with my family for the long weekend, to watch my son play soccer. I ate too much, exercised very little and watched way too much T.V. (we don't have cable at home, so we go a little crazy). I hope you had a great weekend too. I would love to workout with you this week, check the schedule and drop by if you can.

Love, Georgia

Cheesy Bread Sticks

2010-01-02T10:43:00.000-08:00

Rhodes whole wheat, or multigrain frozen rolls dough

Light Mozzarella cheese sticks

Dipping Sauce (spaghetti or pizza sauce, look for one low in sugar, which makes it also low carbs.)

Allow roll dough to defrost and begin to rise (about 1 hour)

Cut roll ball in half, and roll flat

Wrap dough around 1 cheese stick, pinch down seam, and place seam down on baking sheet.

Bake bread sticks at 350 for 10-15 min.

Dip in warm sauce, and eat while hot

8g. protein and 9 g. carb. per cheese stick, watch fat grams in cheese and carb. grams in dipping sauce

* try wrapping cheese stick in lean Canadian Bacon before wrapping in dough for added protein.

Lawry's Chicken or Beef Fajita's

2010-01-02T09:49:00.000-08:00

Skinless, Boneless Chicken Breasts, or Lean Beef

Sliced Bell Peppers, Red, Orange, and Yellow

Sliced Onions

Lawry's Fajita Season Mix (this brand is low carb. and glutton free)

Follow directions on package, serve with lettuce, tomatoes, avocados, salsa, and low fat cheddar cheese and sour cream. Serve in Carb. Balance tortillas, or corn tortillas for glutton free.

Lu's Spinach Salad

2010-01-02T09:38:00.000-08:00

1 t. olive oil

1 clove chopped garlic

9 g. protein (tofu, chicken, shrimp)

3 c. Baby Spinach

1/2 c. cooked, rinsed and cooled lentils

1 T. Sun dried Tomatoes

1 small tomato, diced

4 black olives

1/2 c. dry bow-tie pasta, cooked, drained and rinsed

Fresh Parmesan Cheese

Heat oil in fry pan, cook garlic on low, do not brown, add shrimp and cook just until pink (if using chicken, cook chicken in oil until done. Allow meat and juices to cool. Stir together remaining ingredients, pour meat and juices over salad.

Serves 1/ about 300 calories

*glutton free when served with rice pasta

Lu's Mediterranean Lettuce Wraps (glutton free)

2010-01-02T09:35:00.001-08:00

1 t. Olive Oil

2 cloves Fresh Garlic, chopped

4 quartered Artichoke Hearts, in olive oil, chopped

1 T. Sun Dried Tomatoes

1 16 oz can Garbanzo Beansa

1 16 oz can Black Beans

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

Iceberg Lettuce washed and sectioned

*Tofu can be substituted for the chicken sausage for a vegetarian meal

Heat oil, cook garlic on low, do not brown, add tomatoes, artichokes, and sausages to oil and garlic, cook until sausage is browned. Rinse and drain beans well, add to pan and heat until flavors are well blended.

Wrap in lettuce and serve. Can also serve in a warm tortilla, I prefer corn.

Serves 4

Cheesy Popcorn

2009-12-29T10:10:00.000-08:00

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

2009-12-29T07:49:00.000-08:00

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

2009-12-29T07:14:00.000-08:00

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

2009-12-22T00:15:00.000-08:00

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

2009-12-21T23:32:00.000-08:00

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

2009-12-16T11:19:00.000-08:00

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

2009-12-16T10:44:00.000-08:00

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

2009-11-29T12:28:00.000-08:00

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

2009-11-23T05:36:00.000-08:00

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

2009-11-22T21:43:00.000-08:00

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

2009-11-22T21:01:00.000-08:00

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

2009-11-16T23:45:00.000-08:00

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

2009-11-16T22:23:00.000-08:00

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

2009-11-12T09:37:00.000-08:00

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

2009-11-12T09:21:00.001-08:00

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

2009-11-08T22:16:00.000-08:00

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

2009-11-08T22:05:00.001-08:00

3 c. Whole Wheat Flour

1 t. Cinnamon

1/2 t. Nutmeg

1 t. Salt

1 t. Baking Powder

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

2009-11-08T21:04:00.000-08:00

Frozen Whole Wheat Roll Dough

Turkey Pepperoni and

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

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

2009-11-08T20:45:00.000-08:00

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

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

2009-11-08T18:10:00.000-08:00

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

2009-11-08T17:26:00.000-08:00

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

2009-11-08T17:12:00.000-08:00

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

2009-11-08T10:58:00.000-08:00

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

2009-11-08T10:43:00.001-08:00

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

2009-10-24T22:24:00.000-07:00

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