Seafood Salsa

2 lbs. Medium Shrimp

2 lbs. Imitation Crab, chopped

1 Anaheim Pepper, chopped

1 or 2 Jalapeno Peppers, chopped

1 Medium Onion, chopped

10 Tomatoes, chopped

Juice of 8-10 Limes

1 Bunch Cilantro, chopped

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

Cinnamon Apples and Cottage Cheese

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

1 small apple

cinnamon

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

1/2 c. low fat cottage cheese

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

Chocolate Triple Layered Dream Cake

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

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

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

Luanne's Necessary Ingredients

Seasonings

Lawreys Season Salt

Lawreys Garlic Salt

Chinese 5 spice

Cayenne Pepper

Red Chili Flakes

Dried Tarragon

Dried Dill

Mediterranean Sea Salt

Grey Salt

Whole pepper to grind

Coriander

Cumin

cinnamon

Fresh veggies & fruits

Apples

Pears'

Red and Green grapes

mandarin oranges

red potatoes

Brussels sprouts

asparagus

red onions

sweet hermiston onions

fresh cilantro

carrots

scallions

tomatoes

fresh basil

fresh tarragon

Cheeses

skim milk ricotta

low-fat mozzarella

low-fat feta cheese

Parmesan cheese

Dried products

White and brown basmati rice

Bulk wild rice

Quinoa

Lentils

Chickpeas

Canned food

Garbanzo beans

black beans

red kidney beans

nonfat veggie refried beans

Sun-dried tomatoes in olive oil

Artichoke hearts in olive oil

chopped garlic

Why do Weight Lifting?

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

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

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

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

Diamond Brite

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