No workout group @ Melisa's tonight!
Friday, February 26, 2010
Thursday, February 25, 2010
Weigh In!
Weigh in tonight @ Veronica's house....
6:30 pm
Don't forget we are planning a potluck for the last weigh in so think about what you would like to bring and let me know tonight...
Tuesday, February 16, 2010
Healthy Living with Ellie Krieger
Tuesday February 16, 2010
Healthy Living with Ellie Krieger
Today's Small Change: Cut out the sugar in drinks.
Don't Drink Your Calories
When it comes to keeping yourself hydrated, nothing does the job like water. But plenty of other drinks are available, some of which even have sexy marketing campaigns going for them. How do you decide what's worth drinking?
The most nutritious liquids are 100 percent juices, low-fat milk, soups, and smoothies. Pure juices are naturally packed with nutrients like vitamin C, folic acid, and potassium. Low-fat milk provides calcium and essential B vitamins. And soups and smoothies are also loaded with vitamins and minerals. However, all of these foods have calories, so keep portions in mind.
Sodas, soft drinks, sports drinks, and juice drinks are excellent hydrators but are loaded with calories and lack the nutrients of 100 percent juices and milk. Basically they are sugar water, which when you suck them up through a straw adds hundreds of empty calories to your day.
Diet drinks are an option if you want your soft drinks without the calories, but I recommend using artificial sweeteners sparingly, so try to limit diet drinks to two a day. For flavorful, low-cal options, try adding a splash of juice and/or a squeeze of lemon to ice water or club soda. Herbal teas, served hot or iced, are also a good hydrating choice, and many have a natural sweetness.
Most people don't realize how quickly they can drink their calories, and when they cut back on sugary drinks, they almost instantly lose weight. That makes sense when you realize that a 12-ounce can of soda has 150 calories and the equivalent of about 10 teaspoons of sugar. You can lose half a pound a week simply by cutting out two sodas a day — talk about the benefits of small changes!
Today, cut your intake of sugary soft drinks to no more than one cup a day. If you're used to drinking more than that, try some of the healthier and lower-calorie substitutions I mentioned above.
Healthy Living with Ellie Krieger
Today's Small Change: Cut out the sugar in drinks.
Don't Drink Your Calories
When it comes to keeping yourself hydrated, nothing does the job like water. But plenty of other drinks are available, some of which even have sexy marketing campaigns going for them. How do you decide what's worth drinking?
The most nutritious liquids are 100 percent juices, low-fat milk, soups, and smoothies. Pure juices are naturally packed with nutrients like vitamin C, folic acid, and potassium. Low-fat milk provides calcium and essential B vitamins. And soups and smoothies are also loaded with vitamins and minerals. However, all of these foods have calories, so keep portions in mind.
Sodas, soft drinks, sports drinks, and juice drinks are excellent hydrators but are loaded with calories and lack the nutrients of 100 percent juices and milk. Basically they are sugar water, which when you suck them up through a straw adds hundreds of empty calories to your day.
Diet drinks are an option if you want your soft drinks without the calories, but I recommend using artificial sweeteners sparingly, so try to limit diet drinks to two a day. For flavorful, low-cal options, try adding a splash of juice and/or a squeeze of lemon to ice water or club soda. Herbal teas, served hot or iced, are also a good hydrating choice, and many have a natural sweetness.
Most people don't realize how quickly they can drink their calories, and when they cut back on sugary drinks, they almost instantly lose weight. That makes sense when you realize that a 12-ounce can of soda has 150 calories and the equivalent of about 10 teaspoons of sugar. You can lose half a pound a week simply by cutting out two sodas a day — talk about the benefits of small changes!
Today, cut your intake of sugary soft drinks to no more than one cup a day. If you're used to drinking more than that, try some of the healthier and lower-calorie substitutions I mentioned above.
Thursday, February 11, 2010
Weigh In!
Hope Everyone has had a GREAT Week!!
Today is Weigh In @ Lorraine's!
6:30 pm
Let me know if you need to make arrangements for an early weigh in
Don't forget your $20 was due last week.... so any who still need to pay don't forget please.....
Thank You....
Tuesday, February 9, 2010
Meal plan from Women's Health Magazine
Eat to Lose Pounds (source)
Lose weight fast with this seven-day healthy eating plan
Fit back into your jeans faster: Trainer Jay Cardiello created this seven-day eating plan to help his celeb clients achieve their lean Hollywood looks. The idea is to switch up your carb intake throughout the week—alternating low-carb days with moderate days—to keep your metabolism humming and lose weight fast. Plus, you'll always feel full and have energy to spare.
DAYS 1 and 2
Breakfast
Omelet with 4 egg whites, 1 whole egg, 1/4 c minced broccoli or asparagus, 1 tsp shredded low-fat cheese
1 c plain coffee or green tea
12 oz water
Snack
1/4 c plain nonfat yogurt and 6 cherries
OR
12 oz protein shake with 1 scoop protein powder (low-carb, low-sugar, less than 115 calories)
20 oz water
Lunch
6 oz grilled chicken breast
3 c lettuce with 2 Tbsp light or low-fat dressing
1/2 c steamed broccoli, asparagus, green beans, peas, or carrots
20 oz water
Snack
8 almonds
OR
12 oz protein shake
OR
Apple or banana with 1 Tbsp natural peanut butter
20 oz water
Dinner
8 oz grilled chicken, beef, turkey, or Boca burger (no bread/bun)
1/2 c steamed broccoli or asparagus
3 c plain lettuce with 2 Tbsp fat-free dressing, lemon juice, or balsamic vinegar
20 oz water
Snack
1/4 c cottage cheese with 1/2 c mixed berries or 6 cherries
Eat to Lose Pounds
Lose weight fast with this seven-day healthy eating plan
DAYS 3 to 7
Breakfast
Omelet with 4 egg whites and minced asparagus and 1 slice plain whole-wheat toast
OR
12 oz protein shake and 1 apple with 1 Tbsp natural peanut butter
1 c green tea
12 oz water
Snack
1/4 c plain nonfat yogurt with 1/2 c mixed berries or 6 cherries
OR
8 almonds
20 oz water
Lunch
Pick one: Small sweet potato, small baked potato, 1/4 c brown rice, 1 slice whole-wheat pita or bread
WITH
Pick one: 6 oz tuna in water; grilled chicken, tuna or turkey; turkey or Boca burger (no bread or bun)
2 c plain lettuce with 2 Tbsp lemon juice or low-fat balsamic vinaigrette
1 c broccoli with 2 Tbsp honey mustard
20 oz water
Snack
8 almonds
OR
6 cherries
OR
Apple with 1 Tbsp natural peanut butter
20 oz water
Dinner
Pick one: 6 oz sirloin steak, beef burger, grilled chicken or turkey; 8 oz tuna, salmon, or freshwater fish
WITH
1/4 c steamed brown rice
3 c lettuce with 2 Tbsp fat-free dressing
1/2 c mixed vegetables or 1 c broccoli
2 Tbsp honey mustard
20 oz water
Snack
1/4 c plain nonfat yogurt with 1/2 c berries
OR
1/4 c cottage cheese with 1/2 c berries
Pair this with our Look Hot in Jeans Workout
Lose weight fast with this seven-day healthy eating plan
Fit back into your jeans faster: Trainer Jay Cardiello created this seven-day eating plan to help his celeb clients achieve their lean Hollywood looks. The idea is to switch up your carb intake throughout the week—alternating low-carb days with moderate days—to keep your metabolism humming and lose weight fast. Plus, you'll always feel full and have energy to spare.
DAYS 1 and 2
Breakfast
Omelet with 4 egg whites, 1 whole egg, 1/4 c minced broccoli or asparagus, 1 tsp shredded low-fat cheese
1 c plain coffee or green tea
12 oz water
Snack
1/4 c plain nonfat yogurt and 6 cherries
OR
12 oz protein shake with 1 scoop protein powder (low-carb, low-sugar, less than 115 calories)
20 oz water
Lunch
6 oz grilled chicken breast
3 c lettuce with 2 Tbsp light or low-fat dressing
1/2 c steamed broccoli, asparagus, green beans, peas, or carrots
20 oz water
Snack
8 almonds
OR
12 oz protein shake
OR
Apple or banana with 1 Tbsp natural peanut butter
20 oz water
Dinner
8 oz grilled chicken, beef, turkey, or Boca burger (no bread/bun)
1/2 c steamed broccoli or asparagus
3 c plain lettuce with 2 Tbsp fat-free dressing, lemon juice, or balsamic vinegar
20 oz water
Snack
1/4 c cottage cheese with 1/2 c mixed berries or 6 cherries
Eat to Lose Pounds
Lose weight fast with this seven-day healthy eating plan
DAYS 3 to 7
Breakfast
Omelet with 4 egg whites and minced asparagus and 1 slice plain whole-wheat toast
OR
12 oz protein shake and 1 apple with 1 Tbsp natural peanut butter
1 c green tea
12 oz water
Snack
1/4 c plain nonfat yogurt with 1/2 c mixed berries or 6 cherries
OR
8 almonds
20 oz water
Lunch
Pick one: Small sweet potato, small baked potato, 1/4 c brown rice, 1 slice whole-wheat pita or bread
WITH
Pick one: 6 oz tuna in water; grilled chicken, tuna or turkey; turkey or Boca burger (no bread or bun)
2 c plain lettuce with 2 Tbsp lemon juice or low-fat balsamic vinaigrette
1 c broccoli with 2 Tbsp honey mustard
20 oz water
Snack
8 almonds
OR
6 cherries
OR
Apple with 1 Tbsp natural peanut butter
20 oz water
Dinner
Pick one: 6 oz sirloin steak, beef burger, grilled chicken or turkey; 8 oz tuna, salmon, or freshwater fish
WITH
1/4 c steamed brown rice
3 c lettuce with 2 Tbsp fat-free dressing
1/2 c mixed vegetables or 1 c broccoli
2 Tbsp honey mustard
20 oz water
Snack
1/4 c plain nonfat yogurt with 1/2 c berries
OR
1/4 c cottage cheese with 1/2 c berries
Pair this with our Look Hot in Jeans Workout
Umm Breakfast!!!
1 1/4 lbs unpeeled potatoes, cut into 1/4" dice
8 oz turkey sausage meat
2 Tbsp olive oil
2 Tbsp red onion, minced
1/2 red bell pepper, diced
2 scallions, thinly sliced
1 Tbsp parsley, minced
1/4 c grated Asiago cheese
2 Tbsp white vinegar
4 eggs
1. Place potatoes in a saucepan and cover with cold water. Bring to a boil over high heat. Reduce heat to low and simmer for 5 minutes. Drain and reserve.
2. In a large skillet, brown sausage over medium heat, stirring with a wooden spoon to break up. Transfer sausage to a plate lined with paper towels and set aside.
3. Drain skillet and add oil. Add onions, peppers, and scallions. Saute about 4 minutes, until onions are translucent. Add potatoes and gently stir to mix. Cover and cook for 5 minutes without stirring until potatoes form a nice golden crust.
4. Stir in parsley and salt and pepper to taste. Cover and cook an additional 5 minutes. Remove lid and stir in sausage. Continue cooking, if necessary, until potatoes are fork tender. Sprinkle with Asiago.
5. In a large pot, combine vinegar with two quarts of water and bring to a rolling boil. Reduce heat to a bare simmer. Crack an egg and, holding the shell close to the surface of the simmering water, slide it into the pot. Working quickly, repeat with remaining eggs. Poach for 2 minutes.
6. Remove each egg with a slotted spoon and drain on a towel. Serve over hash.
Makes 4 servings. Per serving: 370 cal, 20 g fat (3.5 g sat fat), 28 g carbs, 3 g fiber, 500 mg sodium, 20 g protein
Herb-Roasted Potatoes
Herb-Roasted Potatoes from womenhealth.com
1 lb red-skinned potatoes, quartered
2 Tbsp extra-virgin olive oil
2 Tbsp chopped mixed fresh herbs (such as rosemary, thyme, parsley, and chervil)
1. Preheat oven to 400°F.
2. In a large bowl, combine potatoes, olive oil, herbs, and salt and pepper to taste. Toss to coat.
3. Place potatoes on a baking sheet. Roast until fork tender and golden brown, 25 to 30 minutes.
Makes 4 servings. Per serving: 140 cal, 7 g fat (1 g sat fat), 18 g carbs, 2 g fiber, 5 mg sodium, 2 g protein
1 lb red-skinned potatoes, quartered
2 Tbsp extra-virgin olive oil
2 Tbsp chopped mixed fresh herbs (such as rosemary, thyme, parsley, and chervil)
1. Preheat oven to 400°F.
2. In a large bowl, combine potatoes, olive oil, herbs, and salt and pepper to taste. Toss to coat.
3. Place potatoes on a baking sheet. Roast until fork tender and golden brown, 25 to 30 minutes.
Makes 4 servings. Per serving: 140 cal, 7 g fat (1 g sat fat), 18 g carbs, 2 g fiber, 5 mg sodium, 2 g protein
I love chicken strips!!!
Faux-Fried Chicken from womenshealth.com
1 lb chicken tenders or boneless, skinless chicken breast, cut into thin strips
3 Tbsp Dijon mustard
2 1/2 c cornflakes
2 tsp minced fresh sage
1 tsp minced fresh thyme BBQ or honey-mustard sauce (optional)
1. Preheat oven to 400°F. Line a baking sheet with parchment paper and spray with nonstick cooking spray. Using a pastry brush, coat each piece of chicken with Dijon mustard.
2. In a food processor or blender, combine the cornflakes, sage, thyme, and salt and pepper to taste. Pulse to a coarse meal and transfer to a shallow dish. Dredge each chicken strip in the cornflake mixture until evenly coated. Place on baking sheet and bake until cooked through, 8 to 10 minutes. Serve with dipping sauce, if desired.
Makes 4 servings. Per serving: 170 cal, 0.5 g fat (0 g sat fat), 15 g carbs, 1 g fiber, 360 mg sodium, 27 g protein
1 lb chicken tenders or boneless, skinless chicken breast, cut into thin strips
3 Tbsp Dijon mustard
2 1/2 c cornflakes
2 tsp minced fresh sage
1 tsp minced fresh thyme BBQ or honey-mustard sauce (optional)
1. Preheat oven to 400°F. Line a baking sheet with parchment paper and spray with nonstick cooking spray. Using a pastry brush, coat each piece of chicken with Dijon mustard.
2. In a food processor or blender, combine the cornflakes, sage, thyme, and salt and pepper to taste. Pulse to a coarse meal and transfer to a shallow dish. Dredge each chicken strip in the cornflake mixture until evenly coated. Place on baking sheet and bake until cooked through, 8 to 10 minutes. Serve with dipping sauce, if desired.
Makes 4 servings. Per serving: 170 cal, 0.5 g fat (0 g sat fat), 15 g carbs, 1 g fiber, 360 mg sodium, 27 g protein
Wednesday, February 3, 2010
Weigh In
Weigh In
Thursday 6:30 pm
Renee's house
I will be home all day if anyone needs to
weigh in earlier....
Please let me know...
Don't forget $20 is due for the second half of our competition!
Don't forget $20 is due for the second half of our competition!
Monday, February 1, 2010
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