Ogden Food Class Great Success!

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!

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

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

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

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

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.