8/24

Forgot to post last night.

Weight 211

7267 aerobic steps in 73 minutes, 3,10 miles...over 10,000 steps taken.

Menu:

B: whey protein , banana and spinach smoothie
pysllium husks powder

S: non

L: psyllium husks powder
boca chick n' patty
ww english muffin
stone ground mustard

over 8 glasses water
coffee with skim milk and splenda

S: 3/4 serving lindt oanage dark chocolate bar 175 calories

S: 1/2 oz raw almonds
low sodium v-8

D: chipotle meat loaf
spanish brown rice

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Chipotle Meat Loaf

Chipotle Meat Loaf

Ingredients

1 (7-ounce) can chipotle chiles in adobo sauce
1/2 cup finely chopped onion
1/2 cup coarsely chopped fresh cilantro
1/4 cup regular oats
1/4 cup dry breadcrumbs (I used whole wheat)
1/4 cup tomato sauce
2 teaspoons chopped fresh parsley (I left this out)
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
2 large egg whites
1 pound ground turkey
1 pound ground turkey breast
Cooking spray

Topping:
1/4 cup tomato sauce
1 tablespoon ketchup
1/2 teaspoon hot sauce

PreparationPreheat oven to 350°.
To prepare meat loaf, remove 1 chipotle chile and 1 teaspoon adobo sauce from can; reserve remaining chiles and sauce for another use. Chop chile. Combine chile, adobo sauce, onion, and next 14 ingredients (through ground turkey breast) in a large bowl, stirring to combine. Place turkey mixture in a 9 x 5-inch loaf pan coated with cooking spray. Bake, uncovered, at 350° for 30 minutes.
To prepare topping, combine 1/4 cup tomato sauce, ketchup, and hot sauce in a small bowl; brush mixture evenly over meat loaf. Cover and bake an additional 30 minutes or until thermometer registers 160°. Let stand 10 minutes before slicing.

Yield
6 servings (serving size: 1 slice)

Nutritional Information
CALORIES 239(24% from fat); FAT 7.1g (sat 1.9g,mono 2.5g,poly 1.9g); PROTEIN 36.3g; CHOLESTEROL 94mg; CALCIUM 55mg; SODIUM 753mg; FIBER 1.3g; IRON 2.1mg; CARBOHYDRATE 8.4g
Henna Verburg, Worcester, Massachusetts ,

Cooking Light, DECEMBER 2005

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Wendy's Chili Takeoff

Wendy's Chili Takeoff

2 pounds (95 % fat free) ground beef
29 ounces tomato sauce- no sugar added
29 ounces kidney beans (Used 2 19 oz cans- rinsed)
29 ounces pinto beans (rinsed)
1 cup diced onion
1/2 cup green chiles (I use a small can of diced chiles)
1/4 cup celery, diced
3 medium tomatoes, chopped (used one large can diced tom)
2 teaspoons ground cumin
3 tablespoons chili powder
1 1/2 teaspoons black pepper
2 teaspoons salt
2 cups water
(added 2 tsp cayenne pepper)
(added one green pepper chopped)
(added 1/2 red pepper chopped)

Brown beef and drain thoroughly. (While beef is draining in colander, saute veggies (minus beans) in same pot, then add beef and combine remaining ingredients and simmer 2-3 hours. From the South Beach-diet-plan website

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Menu

Over 10,000 steps taken today, 6534 aerobic steps in 58 minutes...2.59 miles.

B: 1/2 cup Chari's porridge cooked
1 T sf syrup
1 T psyllium husks powder
1 cup v-fusion light

12 oz. coffee with 1/2 cup skim milk (as the day went on)
so be sf no fear

S: 1/2 oz. raw almonds
twenty minutes later
low sodium v-8

L: turkey dog
ww bun
1/2 cup homemade chili

S: 2 % cottage cheese 4 oz.
no added sugar granny smith apple sauce

D: veggie ww pasta
4 oz. chicken

side spinach , peas and fresh mushrooms

8 glasses water
vitamins

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Moroccan Salmon

Moroccan Salmon
From Cooking Light

Sweet peppers, tangy lemon slices, and heady spices come together in this simple dish that yields tender fish and vegetables in a flavorful sauce. Serve in bowls over couscous or basmati rice to soak up the tasty juices.

1/2 cup chopped fresh parsley
2 teaspoons olive oil
1 teaspoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1/4 teaspoon ground red pepper
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
1 lemon
1 1/2 cups thinly sliced red bell pepper (about 1 medium)
1 1/2 cups thinly sliced green bell pepper (about 1 medium)
2 tablespoons water
1 large plum tomato, cut crosswise into 1/4-inch-thick slices

Preheat oven to 400°.Combine first 10 ingredients in a large bowl. Add salmon, turning to coat. Cover and let stand 15 minutes. Remove salmon from bowl, reserving marinade. Place the salmon, skin side down, in a 13 x 9-inch baking dish coated with cooking spray.Cut lemon in half lengthwise; cut 1 lemon half crosswise into 1/8-inch-thick slices. Reserve remaining lemon half for another use. Add the lemon slices, red and green bell pepper slices, 2 tablespoons water, and tomato slices to marinade; stir gently to coat. Arrange lemon mixture in an even layer over salmon; cover with foil. Bake at 400° for 20 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.Place 1 fillet on each of 4 plates. Top each serving with about 1/2 cup lemon mixture, and drizzle each serving with about 2 1/2 tablespoons pan juices.

Yield: 4 servings NUTRITION PER SERVING
CALORIES 319(44% from fat); FAT 15.6g (sat 3.5g,mono 7.4g,poly 3.5g); PROTEIN 37.5g; CHOLESTEROL 87mg; CALCIUM 50mg; SODIUM 383mg; FIBER 2.3g; IRON 1.5mg; CARBOHYDRATE 6.7g

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Menu

Saw this in Barb's journal, thought it was to funny!

walked over 10,000 steps

4684 aerobic steps in 43 minutes-1.94 miles

B: shredded wheat n' bran

skim milk

v-fusion light

psyllium husks powder

S: 1 oz raw almonds

twenty minutes later

low sodium v-8

L: turkey dog

ww bun

1/4 cup homemade chili

S: non

D: linguini carciofali (ww)

4 oz. chicken

S: hummus

ww pita chips

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Psyllium husks powder

Even Dr. Oz made it into the article!

The characteristics of psyllium seed husks make them useful for any treatment that requires improvement or maintenance of transit time in the gastrointestinal tract, since the inert bulk of the husks helps provide a constant volume of solid material irrespective of other aspects of the diet or any disease condition of the gut.
Over-the-counter laxatives and fiber supplements such as Metamucil, Serutan, Effersyllium, and Isabgol have psyllium husks as their main ingredient, in finely chopped or powdered form. The husks can be consumed as-is (with plenty of water or other fluid) with much the same effect. Psyllium can also be added to food or drink to boost the fiber content of the diet, and some cereals (Bran Buds, Heartwise) contain it.Psyllium husks are used to relieve constipation, irritable bowel syndrome, diverticular disease, and diarrhea. They are used as a regular dietary supplement to improve and maintain regular GI transit.
Some recent research is also showing them to be promising in lowering cholesterol and controlling diabetes.Dr. Mehmet Oz recently brought popularity to psyllium seed husks on a November 2006 episode of The Oprah Winfrey Show, on which he revealed that he puts them in the blueberry shake he makes for his family every morning. Dr. Oz claims that eating them daily with your breakfast keeps you feeling less hungry all day, may promote weight loss, and has longterm health benefits.

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Menu

B: 1/2 cup cooked Chari's porridge
1 T sf syrup
1 cup v-fusion light
1 T psyllium husks powder

7 cups water

S: 1/2 oz. raw almonds
20 minutes later
low sodium v-8

L: turkey dog
ww bun
1 T organic ketchup

S: no added sugar granny smith apple sauce
activia light

D: ww linguini carciofali
4 oz. chicken breast

S: homemade ww pita chips ( 1 pita)
1/4 cup salsa

coffee, splenda with skim milk
1/2 fuze

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Toni's Banana Chocolate Chip Walnut Bread

Toni's Banana Chocolate Chip Walnut Bread
"I adapted this from a vegan muffin recipe to create a healthful snack my always-hungry teenagers can enjoy on the go." -Toni Goodman, Lake Oswego, OR

2 cups mashed ripe banana (about 4)
1 cup vanilla fat-free yogurt
1/2 cup reduced-fat vanilla soy milk
1/4 cup canola oil
1/2 teaspoon vanilla extract
4 cups 100 % whole wheat pastry flour (about 20 1/2 ounces)
1 cup sugar (to be You approved sub. splenda -or agave nectar but use a bit less)
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup semisweet chocolate chips (bittersweet chips)
1/2 cup chopped walnuts
Cooking spray

Preheat oven to 350°.Combine first 5 ingredients in a food processor; process until smooth.Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt) in a large bowl. Add banana mixture to flour mixture, stirring just until moist. Stir in chocolate chips and walnuts until well combined. Divide mixture evenly between 2 (9 x 5-inch) loaf pans coated with cooking spray.Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pans on a wire rack 10 minutes. Remove from pan; cool completely.

Yield: 2 loaves; 16 servings per loaf (serving size: 1 slice)nutrition facts for recipe without changes.CALORIES 150(29% from fat); FAT 4.9g (sat 1.2g,mono 1.8g,poly 1.6g); PROTEIN 3.2g; CHOLESTEROL 0.0mg; CALCIUM 41mg; SODIUM 153mg; FIBER 2.7g; IRON 0.9mg; CARBOHYDRATE 25.8g Cooking Light, MAY 2006

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Menu

Menu:
B: 1/2 cup cooked Chari's porridge
1 T sf syrup
1 cup v-fusion light
1 T psyllium husks powder

8- 8 oz cups h2o


S: 1/2 oz. raw almonds


L: turkey dog
ww bun
1 T organic ketchup, stone ground mustard and dill relish
1 T psyllium husks powder


S: activia light
no added sugar granny smith apple sauce


D: ww Linguini Carciofali
4 oz. chicken breast

2 coffee with 1 oz each whole milk for lack of a better choice


S: homemade ww pita chips
roasted red pepper hummus-homemade


1,417 calories, wish there was a way to transfer nutrition facts from SP to here!

1 more day and things will be normal around here for me : )

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Menu

Spent this whole week getting ready for school to start on Wed., been spring cleaning and organizing. My Sister will start watching my child starting tomorrow. She is going to be watching her at my house which is awesome! So in a few days I will resume exercise.

I started taking psyllium husks powder, for fiber as recommended in the You: book and the side affects are awful!

Can you say GAS...and it hurts!!!!

Menu:

B: psyllium husks powder
1/2 cup cooked Chari's porridge
squirt sf syrup
1 cup v-fusion light

S: non

L: turkey dog
ww bun
1//4 cup homemade chili
psyllium husks powder

S: no sugar added mandarin oranges 1/2 cup
activia light-vanilla

S: 1/2 oz raw almonds

D: 3/4 cup ww pasta salad

S: 1/2 cup salsa
ww homemade pita chips (1 pita)
1/2 avocado

coffee, non-fat milk for cream and splenda
fuze
h20 6 glasses

The picture in this post was taken right before I got prego, 8 years ago...60 some pounds lighter...wanna get back there!

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Menu

B: 1/2 cup cooked Chari's porridge

1 cup v-fusion light 1 rounded t psyllium husks powder

L: turkey dog

ww bun

organic ketchup

S: nsa mandarin oranges

1/2 oz raw alomonds

D: ww pasta salad

4 oz. chicken

S: homemade ww pita chips

salsa and 1/2 avocado

fuze, coffeew/skim milk and splenda

5 cups h20

Havin' hard time with water

no exercise/ spring cleaning

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Chari's Homemade Pita Chips

* Exported from MasterCook *
Chari's Homemade Pita Chips
Recipe By :Serving Size : 3 Preparation Time :0:00Categories : snacks
Amount Measure Ingredient -- Preparation Method-------- ------------ -------------------

3 Aladdin's Whole Wheat Pita pockets -- each 1 cut into 8ths

1/8 teaspoon salt -- coarse

1/8 teaspoon garlic powder

pam

Place cut pitas a cookie sheet and lightly coat with cooking spray. Sprinkle with coarse salt and garlic powder. Bake at 350 for 13 minutes or till lightly toasted. Remove from oven and cool. Place in air tight containers.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 110 Calories; 1g Fat (3.9% calories from fat); 5g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 299mg Sodium. Exchanges: 0 Grain(Starch).
Serving Ideas : These are nice with hummus or salsa and avocados.
NOTES : These turned out perfect, much cheaper and healthier then store bought.
Nutr. Assoc. : 0 0 0 0

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