Wednesday, September 30, 2009
Tuesday, September 29, 2009
Winner Winner Chicken Dinner!
TIFFANY!
She lost 3.6 lbs last week!
That's 2.42% of her body weight!
The prize: $25
It was close, almost a tie! Melisa lost 6 lbs/2.34% of her body weight last week!
Our first week has been very successful.
With the exception of a few, everyone lost weight!
Keep up the good work and don't forget this week's challenge!
4 servings of Fruits or Vegetables each day
Monday, September 28, 2009
Weekly Challenge!
This weeks challenge is to eat 4 servings of fruits or veggies a day!
1 serving is equal to about 1/2 cup of fruits or veggies
1 serving=
Fruits
•one banana
•six strawberries
•two plums
•fifteen grapes
•one apple
•one peach
•one half cup of orange or other fruit juice
Vegetables
•five broccoli florets
•ten baby carrots
•one roma tomato
•3/4 cup tomato juice
•half of a baked sweet potato
•one ear of corn
•four slices of an onion
At our next meeting you will be awarded a ticket (if completed) to be entered in a drawing at the end of the 8 weeks.
1 serving is equal to about 1/2 cup of fruits or veggies
1 serving=
Fruits
•one banana
•six strawberries
•two plums
•fifteen grapes
•one apple
•one peach
•one half cup of orange or other fruit juice
Vegetables
•five broccoli florets
•ten baby carrots
•one roma tomato
•3/4 cup tomato juice
•half of a baked sweet potato
•one ear of corn
•four slices of an onion
At our next meeting you will be awarded a ticket (if completed) to be entered in a drawing at the end of the 8 weeks.
Meeting!
Don't forget Meeting TONIGHT!
6:30 pm
Don't be late!
Agenda:
- 6:30-7:00 weigh in & goal setting
- 7:00 weekly winner announced
- 7-7:30 work out: hip hop abs
Meal Plan
check out these Healthy Snacks from Martha Stewart
Monday
breakfast: fruit smoothie
snack: apple slices
lunch: feta salad with raspberry vinegerette
snack: yogurt
dinner: Spicy Grilled Shrimp & Green Bean Medley
Tuesday
breakfast: oatmeal
snack: cucumber sticks
lunch: shrimp salad
snack: watermelon
dinner: Beef Stroganoff with whole wheat egg noodles
Wednesday
breakfast: cereal and a banana
snack: grapes
lunch: beef stroganoff
snack: deli turkey and cheese
dinner: Mediterranean Tilapia & Fatoosh salad
Thursday
breakfast: fruit berry smoothies
snack: strawberries & yogurt
lunch: Feta Chicken Salad
snack: dried apricots
dinner: Honey Mustard Grilled Chicken
Friday
breakfast: cereal with a banana
snack: dried fruit and nuts
lunch: chicken salad
snack: yogurt
dinner: grilled cheese and tomato soup
Leave a comment with your suggestions and plans!
Monday
breakfast: fruit smoothie
snack: apple slices
lunch: feta salad with raspberry vinegerette
snack: yogurt
dinner: Spicy Grilled Shrimp & Green Bean Medley
Tuesday
breakfast: oatmeal
snack: cucumber sticks
lunch: shrimp salad
snack: watermelon
dinner: Beef Stroganoff with whole wheat egg noodles
Wednesday
breakfast: cereal and a banana
snack: grapes
lunch: beef stroganoff
snack: deli turkey and cheese
dinner: Mediterranean Tilapia & Fatoosh salad
Thursday
breakfast: fruit berry smoothies
snack: strawberries & yogurt
lunch: Feta Chicken Salad
snack: dried apricots
dinner: Honey Mustard Grilled Chicken
Friday
breakfast: cereal with a banana
snack: dried fruit and nuts
lunch: chicken salad
snack: yogurt
dinner: grilled cheese and tomato soup
Leave a comment with your suggestions and plans!
Friday, September 25, 2009
Friday's Fresh Find: Pumpkins
Health Benefits of Pumpkins
(from howstuffworks.com)
No matter how health-conscious your eating habits, everyone needs a little dessert sometimes. Pumpkin is perfect when you want a healthy treat. That way, you can have all of the enjoyment without any of the guilt.
 Pumpkins are an excellent source of beta-carotene. |
The pumpkin is an American original. Pumpkins, belonging to thesquash family, have an understated taste that lends itself well to a variety of dishes. Besides, pumpkins make a great fat substitute in baking.
Health Benefits
The distinctive bright orange color of pumpkin clearly indicates that it's an excellent source of that all-important antioxidant beta-carotene. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Pumpkin also has another carotenoid, beta-cryptoxanthin, which may decrease the risk of lung cancer in smokers.
Nutritional Value of Pumpkins
Serving Size: 1/2 cup, mashed, cooked
Health Benefits
The distinctive bright orange color of pumpkin clearly indicates that it's an excellent source of that all-important antioxidant beta-carotene. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Pumpkin also has another carotenoid, beta-cryptoxanthin, which may decrease the risk of lung cancer in smokers.
Nutritional Value of Pumpkins
Serving Size: 1/2 cup, mashed, cooked
| Calories | 24 |
| Fat | 0 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrate | 6 g |
| Protein | 1 g |
| Dietary Fiber | 1 g |
| Sodium | 1 mg |
| Vitamin A | 6,115 IU |
| Niacin | 1 mg |
| Vitamin C | 6 mg |
| Calcium | 18 mg |
| Potassium | 282 mg |
| Carotenoids | 6,012 micrograms |
A whole pumpkin keeps well for up to a month, if stored in a cool, dry spot. Once cut, wrap the pumpkin and place it in the refrigerator; it should keep for about a week.
Selecting Pumpkins
Pumpkins are easy to grow, but how do you decide which pumpkins are the pick of the crop? Look for deep-orange pumpkins, free of cracks or soft spots. Though large pumpkins make the best jack-o'-lanterns, they tend to be tough and stringy, so they aren't the best for cooking -- try smaller ones, especially the ones called "sugar pumpkins."
To prepare, wash off dirt, cut away the tough skin with a knife or a vegetable peeler, remove the seeds, then slice, dice, or cut the pulp into chunks. You might want to save the seeds; when toasted, they make a great snack.
Try these recipes:
Pumpkin Soup
SUBMITTED BY: Lea Ogawa
"This delicious, cream-like soup is served at our family's Thanksgiving dinner every year."
INGREDIENTS
6 cups chicken stock
1 1/2 teaspoons salt
3 1/2 cups cubed fresh pumpkin
1 teaspoon fresh parsley
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
1 clove garlic, minced
1/2 cup heavy whipping cream
5 whole black peppercorns
DIRECTIONS
1.Cut pumpkin into 1/2-inch cubes.
2.Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.
3.Puree the soup in small batches (1 cup at a time) using a food processor or blender.
4.Return to pan and bring to a boil again. Reduce heat to low and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley.
Nutritional Information
Pumpkin Soup
Servings Per Recipe: 9
Amount Per Serving
Calories: 78
Total Fat: 5.4g
Cholesterol: 22mg
Sodium: 1154mg
Total Carbs: 6.2g
Dietary Fiber: 0.7g
Protein: 1.8g
Savory Pumpkin Casserole
SUBMITTED BY: sktcporter
"This pumpkin casserole isn't sweet - perfect with roast pork."
PREP TIME 30 Min
COOK TIME 50 Min
READY IN 1 Hr 20 Min
INGREDIENTS
1 (2 pound) pumpkin
1 large onion, finely chopped
2 tablespoons unsalted butter, melted
1/2 teaspoon salt
1/4 teaspoon ground white pepper
2 eggs
3/4 cup milk
3/4 cup farmer's cheese or ricotta cheese
DIRECTIONS
1.Preheat the oven to 375 degrees F (190 degrees C). Coat a large baking dish with oil or cooking spray.
2.Cut pumpkin in half, and remove seeds; cut into 1/4 inch thick slices. Peel slices, and place pumpkin slices into a large bowl. Toss with onion and melted butter, and season with salt and white pepper. Arrange in prepared baking dish.
3.Bake pumpkin in preheated oven for 30 minutes. In a mixing bowl, beat eggs with milk and cheese; pour mixture over pumpkin in baking dish. Continue baking for 20 minutes, or until golden brown.
Nutritional Information
Savory Pumpkin Casserole
Servings Per Recipe: 6
Amount Per Serving
Calories: 166
Total Fat: 8.7g
Cholesterol: 93mg
Sodium: 271mg
Total Carbs: 15.3g
Dietary Fiber: 1.2g
Protein: 8.5g
Thursday, September 24, 2009
Snack of the week: Pumpkin Seeds
Here is recipe you could easily make at home...only 90 calories!... but if you are not up to baking them yourself and want to buy then I suggest first checking the package for the amount of a calories contained!
 |
Submitted By: Carolyn Photo By: Jessica
|
"Make this snack by roasting fresh pumpkin seeds in margarine, Worcestershire sauce, and garlic salt."
INGREDIENTS:
1 1/2 tablespoons margarine, melted 1/2 teaspoon salt 1/8 teaspoon garlic salt | 2 teaspoons Worcestershire sauce 2 cups raw whole pumpkin seeds |
DIRECTIONS:
| 1. | Preheat oven to 275 degrees F (135 degrees C). |
| 2. | Combine the margarine, salt, garlic salt, Worcestershire sauce and pumpkin seeds. Mix thoroughly and place in shallow baking dish. |
| 3. | Bake for 1 hour, stirring occasionally. |
Nutritional Information
Spiced Pumpkin Seeds
Servings Per Recipe: 8
Amount Per Serving
Calories: 90
- Total Fat: 5.1g
- Cholesterol: 0mg
- Sodium: 214mg
- Total Carbs: 8.9g
- Dietary Fiber: 0.6g
- Protein: 3g
Wednesday, September 23, 2009
How are you doing?
- Post your success! leave a comment!
- How did you do yesterday, this morning?
- What did you eat?
- Did you stick to your plan?
- Did you exercise?
- Did you turn down that donut?
- I almost stuck to my plan... ;)
- I didn't eat fast food... I made breakfast, lunch and dinner at home!.... success #1
- I only had 2 capri suns (60 calories) and the rest of the day I drank water... success #2
- Sadly, I didn't exercise! :(
- Proud moment, my lovely husband was eating ice cream and offered me some but I refused! and stuck to my fruit bowl.... success #3
- This morning I walked the dogs and did arm workouts!... success #4
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Tuesday, September 22, 2009
How to Exercise and Lose Weight on a Busy Schedule
From Lawrence Cole, for About.com
Created: November 1, 2004
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
.In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.
For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.
1.Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've every told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.
1.Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.
What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.
1.Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.
Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.
In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.
1.Enroll others in your goals
Don't go at this alone. Let the important people in your life know what you are up to. You love interest, spouse, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware adn ask for their support.
Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.
1.Don't beat yourself up
No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself on this.
Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!
From Lawrence Cole, for About.com
Created: November 1, 2004
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
.In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.
For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.
1.Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've every told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.
1.Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.
What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.
1.Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.
Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.
In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.
1.Enroll others in your goals
Don't go at this alone. Let the important people in your life know what you are up to. You love interest, spouse, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware adn ask for their support.
Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.
1.Don't beat yourself up
No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself on this.
Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!
Monday, September 21, 2009
Don't Forget!!!!
Agenda:
- record begining weight and measurements(if wanted)
- decide on the details of the competition
- collaborate on ideas for 30 minute workouts
- record goals
Good Eats!
- Each Sunday I will post my personal meal plan for the week.
- I encourage you to plan a week at a time and shop for your menu once a week.
- Leave a comment on what you have planned for the week (to help us hold you to your plan and to share some ideas)
- I will also post EASY, QUICK recipes you can all cook. no excuses!
my favorite website for good recipes is allrecipes.com
Here are some calendars that you can use to help you plan your week:
from menus4moms.com
weekly meal planner
weekly meal planner II
I'm going to make copies of a monthly calendar for our first meeting for all those who want them.
This is a good way to start menu planning.....
Step 1: Grab a pad of paper and pen...
Step 2: Make 2 columns
Column 1..... list all the meals you actually like to cook & eat
Coulmn 2..... list all the meals you enjoy eating when you go out
Ideally you would want to have a list of at least 30 total meals to make up a month.
Step 3: head to allrecipes.com and find the recipes for the meals you like to eat but don't know how to make
Step 4: Grab your monthly or weekly calendar and start filling the boxes in with meals
Step 5: Working with just a week at a time, make a grocery list for your planned meals
Meal Plan
- This week I am really going to focus on 5 mini meals to help curb my appetite and help me stay focused.
- Read this article about the benefits of mini meals! Boost your Metabolism with Mini Meals!
Monday:
Breakfast- Kellogs red berries cereal w/ milk & a banana
Snack- honeydew and strawberries
Lunch- turkey sandwich on whole wheat bread w/ kashi crackers
Snack- whips yorgurt
Dinner- chicken chili (made in a crockpot: less prep time)
Tuesday:
Breakfast- instant blueberry oatmeal
Snack- honeydew & strawberries
Lunch- leftover chicken chili
Snack- kashi crackers & cheese
Dinner- Fish Tacos w chipotle cream & mediterranean corn salad
Wednesday:
Breakfast- fruit smoothie
Snack- dired apricots & yogurt
Lunch- leftover fish tacos & mediterranean corn salad
Snack- pear & nectorine slices
Dinner- Sicilian beef with mashed potatoes & salad
Thursday:
Breakfast: Kellogs red berries cereal w/ milk & a banana
Snack: apple & pear slices
Lunch: leftover beef with salad
Snack: yougurt & granola
Dinner: Greek style shrimp scampi
Friday:
Breakfast: fruit smoothie
Snack: cucumber and carrot sticks
Lunch: tuna salad w/ kashi crackers
Snack: apple slices and peanut butter
Dinner: gilled cheese & tomato soup
Goals
Leave a comment with your goals for the week.
Be specific! it will help you stick to and form better goals! if they are to drink more water, it would be easy to just say oh well at least I drank one more glass of water. Push yourself! Be specific... say my goals is to drink 4 glasses a day.
Here are some goals to think about and give you some ideas:
Be specific! it will help you stick to and form better goals! if they are to drink more water, it would be easy to just say oh well at least I drank one more glass of water. Push yourself! Be specific... say my goals is to drink 4 glasses a day.
Here are some goals to think about and give you some ideas:
- Drink 8- 8oz glasses of water a day
- Take my lunch to work everyday
- Excercise 3 times this week (specify days)
- Eat 5 smaller meals a day
- Get up earlier one day this week to walk for 30 minutes
- Meal plan my week
- Skip eating out, cook at home
- Walk on my lunch break
- Take a walk as a family every other day
- Make a healthy dinner with my kids
Pulled Chicken BBQ Sandwich....YUM!!
Pulled Chicken BBQ Sandwich
Reccommended & submitted by Veronica
This low-calorie, low-fat version of the classic bbq sandwich will be a new family favorite!
INGREDIENTS
* 4 boneless, skinless chicken breasts
* A dash of salt and pepper
* 14 Tbsp (about a half bottle) KC Masterpiece Low Calorie Classic Blend BBQ Sauce
* 6 whole wheat hamburger buns
DIRECTIONS
Place chicken breasts, along with salt and pepper to taste, in a large pot of water and boil until fully cooked through. (Time will vary depending on whether you are using fresh or frozen chicken.)
Once the chicken is cooked, use a fork to pull the meat apart so it is thickly shredded. (Shredding too finely will cause the sandwich to become mushy once sauce is added.) Place pulled chicken in a large bowl.
Add a half bottle (approx. 7 servings worth, or about 14 tbsp.) of BBQ sauce. Toss until chicken is coated.
Distribute chicken evenly onto buns. You may choose to toast the buns first, or add toppings like lettuce or red onion to the mixture, or spread a small amount of the sauce right onto the bun before assembling. This delicious alternative to the classic bbq sandwich will be a hit any way you serve it!
Makes about 6 sandwiches
Number of Servings: 6
Reccommended & submitted by Veronica
This low-calorie, low-fat version of the classic bbq sandwich will be a new family favorite!
INGREDIENTS
* 4 boneless, skinless chicken breasts
* A dash of salt and pepper
* 14 Tbsp (about a half bottle) KC Masterpiece Low Calorie Classic Blend BBQ Sauce
* 6 whole wheat hamburger buns
DIRECTIONS
Place chicken breasts, along with salt and pepper to taste, in a large pot of water and boil until fully cooked through. (Time will vary depending on whether you are using fresh or frozen chicken.)
Once the chicken is cooked, use a fork to pull the meat apart so it is thickly shredded. (Shredding too finely will cause the sandwich to become mushy once sauce is added.) Place pulled chicken in a large bowl.
Add a half bottle (approx. 7 servings worth, or about 14 tbsp.) of BBQ sauce. Toss until chicken is coated.
Distribute chicken evenly onto buns. You may choose to toast the buns first, or add toppings like lettuce or red onion to the mixture, or spread a small amount of the sauce right onto the bun before assembling. This delicious alternative to the classic bbq sandwich will be a hit any way you serve it!
Makes about 6 sandwiches
Number of Servings: 6
Saturday, September 19, 2009
Saturday's Sensational Recipes
4 new recipes
- Unbelievable Chicken : only 337 caloires per serving
- Refried beans without the Refry: 139 calories
- Pumpkin Pancakes : 278 calories
- Basil Chicken over Angel Hair: 362 calories
Thursday, September 17, 2009
Become a Follower!
In the right column of this blog there is an icon that will that will lead you to becoming a follower of this blog.
You will have to create a google acoount but this will enable you to get updates about the blog in your email and help you stay connected to the group.
You will have to create a google acoount but this will enable you to get updates about the blog in your email and help you stay connected to the group.
Friday's Fresh Find: FISH
Getting Into The Swim Of It
from IFIC Foundation
Adding more fish and seafood to your diet is easy. One helpful tip is simply substitution. Slowly try substituting fish for one or more types of protein, thus establishing a twice-weekly seafood routine. Easy ways to do this include incorporating tuna sandwiches for lunch and sardines for snacks.
Here are some tips to help you get started:
Start slowly by substituting fish or shellfish for another type of meal each week. Once that is an established part of your eating plan, increase to two seafood meals per week.
Here are some recipes you might like.....
Prep Time: 5 Minutes
Cook Time: 10 Minutes Ready In: 15 Minutes
Servings: 8
"Flavorful recipe for this farm raised fish that is easy and done in minutes! The fish is broiled with a creamy cheese coating for an impressive flavor and texture."
Ingredients:
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil 1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets
Directions:
1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish
Baked Salmon II
Prep Time: 15 Minutes
Cook Time: 45 Minutes Ready In: 2 Hours
Servings: 2
"Here's a straightforward way to prepare delicious salmon! Basil, garlic, lemon juice and parsley provide a mild seasoning that perfectly enhances the distinctive flavor of this irresistible fish."
Ingredients:
2 cloves garlic, minced
6 tablespoons light olive oil
1 teaspoon dried basil
1 teaspoon salt 1 teaspoon ground black pepper
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
2 (6 ounce) fillets salmon
Directions:
1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
2. Preheat oven to 375 degrees F (190 degrees C).
3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.
Hudson's Baked Tilapia with Dill Sauce
Prep Time: 10 Minutes
Cook Time: 20 Minutes Ready In: 30 Minutes
Servings: 4
"Baked tilapia seasoned with Cajun and citrus served with a creamy sauce of fresh dill and lemon."
Ingredients:
4 (4 ounce) fillets tilapia
salt and pepper to taste
1 tablespoon Cajun seasoning, or to taste
1 lemon, thinly sliced
1/4 cup mayonnaise
1/2 cup sour cream
1/8 teaspoon garlic powder
1 teaspoon fresh lemon juice
2 tablespoons chopped fresh dill
Directions:
1. Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
3. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
4. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.
from IFIC Foundation
Adding more fish and seafood to your diet is easy. One helpful tip is simply substitution. Slowly try substituting fish for one or more types of protein, thus establishing a twice-weekly seafood routine. Easy ways to do this include incorporating tuna sandwiches for lunch and sardines for snacks.
Here are some tips to help you get started:
Start slowly by substituting fish or shellfish for another type of meal each week. Once that is an established part of your eating plan, increase to two seafood meals per week.
- Salmon and tuna give "burger night" a fresh flavor. Use fresh fish steaks to form patties to grill or broil. Canned tuna or salmon can also be used for burgers or fish "loaf."
- Try marinating and grilling fish "steaks" such as halibut or salmon for a change of pace. Grilled fish kabobs are also a possibility with firm-fleshed fish.
- Check your supermarket for a wide variety of marinades and spice mixtures to use with fish. And don't forget that old classic, lemon juice, garlic and herbs.
- Have a couple of cans of tuna on hand for quick lunch or supper ideas. A tuna salad sandwich or a tuna and noodle casserole can be ready in no time. (Just go easy on the mayonnaise.)
- Consider a "seafood snack" of tuna or sardines on crackers between meals.
- Introduce fish and seafood to your children when they are young, so they get into the habit of eating it.
- Choose broiled, grilled or baked fish more often than fried, which is higher in total fat.Broiled Tilapia Parmesan
Here are some recipes you might like.....
Prep Time: 5 Minutes
Cook Time: 10 Minutes Ready In: 15 Minutes
Servings: 8
"Flavorful recipe for this farm raised fish that is easy and done in minutes! The fish is broiled with a creamy cheese coating for an impressive flavor and texture."
Ingredients:
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil 1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets
Directions:
1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish
Baked Salmon II
Prep Time: 15 Minutes
Cook Time: 45 Minutes Ready In: 2 Hours
Servings: 2
"Here's a straightforward way to prepare delicious salmon! Basil, garlic, lemon juice and parsley provide a mild seasoning that perfectly enhances the distinctive flavor of this irresistible fish."
Ingredients:
2 cloves garlic, minced
6 tablespoons light olive oil
1 teaspoon dried basil
1 teaspoon salt 1 teaspoon ground black pepper
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
2 (6 ounce) fillets salmon
Directions:
1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
2. Preheat oven to 375 degrees F (190 degrees C).
3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.
Hudson's Baked Tilapia with Dill Sauce
Prep Time: 10 Minutes
Cook Time: 20 Minutes Ready In: 30 Minutes
Servings: 4
"Baked tilapia seasoned with Cajun and citrus served with a creamy sauce of fresh dill and lemon."
Ingredients:
4 (4 ounce) fillets tilapia
salt and pepper to taste
1 tablespoon Cajun seasoning, or to taste
1 lemon, thinly sliced
1/4 cup mayonnaise
1/2 cup sour cream
1/8 teaspoon garlic powder
1 teaspoon fresh lemon juice
2 tablespoons chopped fresh dill
Directions:
1. Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
3. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
4. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.
Posting Schedule
I will be posting something everyday to help inspire you to keep on keeping on! So you will want to check in everyday to see the latest posts.
In turn, leave comments to help each other out.
The posts will go something along these lines.....
Sundays: Weekly menu plan
Mondays: Meeting Agenda and Weekly Challenge
Tuesdays: Post the winner & their tips
Wednesday: Humpday Humor
Thursdays: Snacks of the week
Fridays: New Ingredient Spotlight & recipes using them
Saturdays: 5 new recipes to try out
any suggestions of what you would like to add?
what would you want to see more of?
Leave a comment!
In turn, leave comments to help each other out.
The posts will go something along these lines.....
Sundays: Weekly menu plan
Mondays: Meeting Agenda and Weekly Challenge
Tuesdays: Post the winner & their tips
Wednesday: Humpday Humor
Thursdays: Snacks of the week
Fridays: New Ingredient Spotlight & recipes using them
Saturdays: 5 new recipes to try out
any suggestions of what you would like to add?
what would you want to see more of?
Leave a comment!
Thursday Snacks of the Week
These snacks are from allrecipes.com Caramel Apple Dip |
 |
Submitted By: Lori Photo By: lvmy2kids
|
"A caramel cream cheese dip for apples or whatever!"
INGREDIENTS:
16 individually wrapped caramels, unwrapped 1/4 cup water | 1 (8 ounce) package cream cheese 1/2 cup brown sugar |
DIRECTIONS:
| 1. | In a medium saucepan over medium-low heat, or in the microwave, melt caramels with water, stirring frequently. Remove from heat. In a medium bowl, cream together cream cheese and sugar. Fold in caramel mixture. Serve immediately. Nutritional Information Caramel Apple Dip Servings Per Recipe: 8 Amount Per Serving Calories: 227
|
Roasted Pumpkin Seeds |
 |
Submitted By: Rosemary Photo By: BONBON3
|
"Fresh pumpkin seeds are roasted with butter in salt to make this popular seasonal snack."
INGREDIENTS:
1 1/2 cups raw whole pumpkin seeds 2 teaspoons butter, melted | 1 pinch salt |
DIRECTIONS:
| 1. | Preheat oven to 300 degrees F (150 degrees C). |
| 2. | Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally. Nutritional Information Roasted Pumpkin Seeds Servings Per Recipe: 6 Amount Per Serving Calories: 83
These muffins would be awesome if you made a batch at the begining of the week and have one for breakfast everyday. |
cranberry walnut muffins http://www.bhg.com/recipe/muffins/cranberry-walnut-muffins/
Rated 
by 7 people
Prep: 20 minutes
Bake: 15 minutes
Cool: 5 minutes
Stand: 5 minutes
Bake: 15 minutes
Cool: 5 minutes
Stand: 5 minutes
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ingredients
- Nonstick cooking spray
- 1 cup all-purpose flour
- 1/2 cup white whole-wheat flour
- 1/4 cup quick-cooking rolled oats
- 2 tsp. baking powder
- 1/2 tsp. ground cinnamon or apple pie spice
- 1/4 tsp. salt
- 1 egg, lightly beaten
- 3/4 cup fat-free milk
- 1/2 cup sugar
- 3 Tbsp. canola oil
- 1/3 cup dried cranberries, coarsely chopped
- 1/4 cup walnuts, toasted and chopped
directions
1. Preheat oven to 375 degrees F. Coat twelve 2-1/2-inch muffin cups with nonstick spray or line with paper baking cups; set aside.
2. In a large bowl combine all-purpose and whole-wheat flour, oats, baking powder,cinnamon, and salt. In a medium bowl combine egg, milk, sugar, and oil. Add egg mixture all at once to flour mixture; stir just until combined. Fold in the cranberries and toasted walnuts. Spoon into prepared muffin cups.
3. Bake for 15 to 18 minutes or until tops are lightly browned and a toothpick inserted in centers comes out clean. Cool muffins in pans for 5 minutes. Remove muffins from pans. Serve warm. Makes 12 muffins.
nutrition facts
- Calories 161,
- Total Fat (g) 6,
- Saturated Fat (g) 1,
- Monounsaturated Fat (g) 3,
- Polyunsaturated Fat (g) 2,
- Cholesterol (mg) 18,
- Sodium (mg) 101,
- Carbohydrate (g) 25,
- Total Sugar (g) 12,
- Fiber (g) 1,
- Protein (g) 3,
- Vitamin A (DV%) 0,
- Vitamin C (DV%) 0,
- Calcium (DV%) 4,
- Iron (DV%) 5,
- Percent Daily Values are based on a 2,000 calorie diet
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