Just found a great way to add some exercise that only takes a few minutes a day and gets some real results. I borrowed my sisters mini trampoline as she had been using it for some time and has started seeing a much flatter tummy and a more toned butt. I did read in the past how this can help with your weight loss and exercise efforts but pushed it to one side as there are so many of these claims out there. Having seen the results that she is getting from just spending 10 minutes a day on this thing then I'm a convert.
I think that on the days that I don't go to the gym then this is going to be a good alternative. Apparantly it also helps to flush toxins from your system, this sounds like a good way to help with the after christmas anual dettox programme.
I think that combining this with the Burn the Fat Feed the Muscle program could be the best thing for my weight loss goals that I've tried so far. ......... watch this space for a progress report.
For more info on the Burn the Fat Feed the Muscle Program go here
Friday, December 15, 2006
Wednesday, December 13, 2006
Christmas is almost here and this year I am not going to fall into the eating and drinking everything in sight mode that I usually adopt. I am definitely going to exercise restraint and moderation in all things. I am also going to continue with my exercise regime over the holiday too in order to continue with the weight loss.
I do have a very good incentive, just booked a holiday in February to Barbados. So if exposing all my bits on the flashy beaches of St James bay amongst all those skinny celebs isn't enough to keep me motivated then I don't know what is.
I am going to re-read my Burn the Fat Feed the Muscle book as I think I need a refresher course. I don't think you retain all the information on first reading so reading it again should inspire me to keep going through the Christmas period.
I have found that all the weight loss techniques
in the book have re-programmed me to some
extent, like drinking lots of water etc.
To find out more about the Burn the Fat Feed the
Muscle program go here.
For more info re the Burn the Fat Feed the Muscle program go here
I do have a very good incentive, just booked a holiday in February to Barbados. So if exposing all my bits on the flashy beaches of St James bay amongst all those skinny celebs isn't enough to keep me motivated then I don't know what is.
I am going to re-read my Burn the Fat Feed the Muscle book as I think I need a refresher course. I don't think you retain all the information on first reading so reading it again should inspire me to keep going through the Christmas period.
I have found that all the weight loss techniques
in the book have re-programmed me to some
extent, like drinking lots of water etc.
To find out more about the Burn the Fat Feed the
Muscle program go here.
For more info re the Burn the Fat Feed the Muscle program go here
Thursday, November 30, 2006
10 Tips for Losing 7lbs
1.Cut out the carbs at night, you probably won't be burning them off unless you go to the gym in the evening. Makes sure you have some carbs at lunch.
2. Cut out the alcohol. After a drink or two your will power is weakened and that chocolate doesn't seem like a bad idea. Not to mention all the extra calories in the alcohol. It's tough I know but unless you do you won't be getting into that slinky number that you bought to wear for the party.
3. Try and keep on the move, even if you are sitting at a desk all day, get up and go to the water cooler more frequently, or just move around the office whenever you can. You can even do some buttock tightening excercises whilst sitting down.
4. Cut down on fat. Take care with the olive oil it has as many calories as butter (even though its better for you). Try using an oil spray instead.
5. Go to bed early. If you find yourself snacking in front of the television every evening then get yourself a good book and go to bed.
6. Hide the cookies......better still don't buy them in the first place. If they are on view you will probably be tempted. Be carefull with the nuts and dried fruit too as these calories can mount up.
7. A quick 1 day detox, boil up some vegetables in a light stock, simmer for at least an hour. Strain of the liquid and sip throughout the day. You can also eat the cooked vegetables when hungry, this is a good detox.
8. 7 day detox, this really helps to drop some poundage, just drink lemon water first thing in the morning then fruit and vegetables (salads) throughout the day for the first 2 days. After that you can introduce beans and lentils and grilled fish, try and keep off the dairy and you should see a big difference. Not only will you shed some pounds but your skin will be looking much healthier and you will feel a lot fitter.
9. NO Butts! Exercise, its the only way to help move the excess. If you don't like the gym then just walk round the neighbourhood, if you don't like the neighbourhood then walk up and down your stairs several times, if you don't have stairs then try and invest in a peice of home gym equipment. You can find some bargains on Ebay, especially if you look for misspelled words.
10. Stand up straight and Suck it in! Good posture goes a long way to giving the illusion of having lost weight, stand up straight with your shoulders back and your chin parallel with the floor. Push your hips forward and bottom under, this sucks the tummy in.
For more information on weight loss go here
1.Cut out the carbs at night, you probably won't be burning them off unless you go to the gym in the evening. Makes sure you have some carbs at lunch.
2. Cut out the alcohol. After a drink or two your will power is weakened and that chocolate doesn't seem like a bad idea. Not to mention all the extra calories in the alcohol. It's tough I know but unless you do you won't be getting into that slinky number that you bought to wear for the party.
3. Try and keep on the move, even if you are sitting at a desk all day, get up and go to the water cooler more frequently, or just move around the office whenever you can. You can even do some buttock tightening excercises whilst sitting down.
4. Cut down on fat. Take care with the olive oil it has as many calories as butter (even though its better for you). Try using an oil spray instead.
5. Go to bed early. If you find yourself snacking in front of the television every evening then get yourself a good book and go to bed.
6. Hide the cookies......better still don't buy them in the first place. If they are on view you will probably be tempted. Be carefull with the nuts and dried fruit too as these calories can mount up.
7. A quick 1 day detox, boil up some vegetables in a light stock, simmer for at least an hour. Strain of the liquid and sip throughout the day. You can also eat the cooked vegetables when hungry, this is a good detox.
8. 7 day detox, this really helps to drop some poundage, just drink lemon water first thing in the morning then fruit and vegetables (salads) throughout the day for the first 2 days. After that you can introduce beans and lentils and grilled fish, try and keep off the dairy and you should see a big difference. Not only will you shed some pounds but your skin will be looking much healthier and you will feel a lot fitter.
9. NO Butts! Exercise, its the only way to help move the excess. If you don't like the gym then just walk round the neighbourhood, if you don't like the neighbourhood then walk up and down your stairs several times, if you don't have stairs then try and invest in a peice of home gym equipment. You can find some bargains on Ebay, especially if you look for misspelled words.
10. Stand up straight and Suck it in! Good posture goes a long way to giving the illusion of having lost weight, stand up straight with your shoulders back and your chin parallel with the floor. Push your hips forward and bottom under, this sucks the tummy in.
For more information on weight loss go here
Thursday, November 09, 2006
Reliance On Drugs To Fight Obesity Has Increased Drastically: Are Medicines Enough For Weight Loss?
For information on successful healthy weight loss go to JanetDunmore.com
Alarmingly, during the last five years the number of drugs used for anti-obesity treatment has increased enormously in Scotland. Why? The same old reason i.e. the mushrooming of obesity across the world. Collected figures and statistics show that in a single year the doctors have handed out 90,000 prescriptions costing a whooping £4.1m.
Physically inactive life and the intake of fat and calorie laden food have made the inhabitants of Scotland clinically obese which has further led to the massive increase in diabetes, heart diseases and other obesity related diseases in the nation and as a consequence the annual expenditure for the treatment of these diseases has risen to £170m on a yearly basis.
Not only the inhabitants of Scotland but the diet pill seekers throughout the world should take stock of this matter and ponder over it. Do you think without resorting to dieting and exercising you will be able to lose weight simply by administering Phentermine or any other anti-obesity drug to your system?
Diet pills like Phentermine or Xenical are used when your weight loss attempts don’t yield results even after trying out all the weight loss tricks like a bit of walking in the morning, exercising in the evening and following a dietary pattern recommended by the food expert. Without opting for all these methods there is no need to seek protection under weight loss medicines. In addition, with your Phentermine or Xenical usage the doctor always recommends you to follow the instructions on dieting and physical exercises. So it becomes amply clear that to meet the required weight loss, indulging in other activities besides drug usage is equally important. Following the word of the physician is a necessity if you want to achieve results in tune with your expectations. If you disregard the instructions of your doctor and follow a regimen of your own, you would remain the same obese irrespective of the amount of effort you put into your war against obesity.
The escalation of the obesity epidemic across the world in spite of a massive section of people resorting to the use of weight loss medicines makes it clear that until and unless the obese fraternity around the world indulge in exercising along with getting rid of their sedentary lifestyles rewarding outcome from their weight loss regimen can’t be expected.
Whenever you approach a physician regarding your obesity there is not even an iota of doubt that along with some diet pills he would also recommend you to incorporate certain healthy activities in your life style. Do things according to medical instructions in order to gain the maximum advantage out of your weight loss attempts. Now, you are well aware of the weight loss secrets. Aren’t you?
Earnshaw Peters has written extensively on obesity, weight loss and the diet pill Phentermine. All his articles and pieces on health issues are available online and to access his write-ups, visit the website http://www.phentermine-effects.com
For information on successful healthy weight loss go to JanetDunmore.com
Thursday, August 03, 2006
Just a quick update on the dieting progress. Lost another 5 lbs this month, I think I'm gaining muscle because the weight loss has slowed down but my dress size has definitely gone down and I am seeing a much better shape.
Struggled a bit last week as I went to the States and found it harder to stay on track as I was staying in a hotel and had to eat out. I overcame the obstacles by choosing just appetisers as they are huge anyway and also steering clear of fried food and white stuff.
I did succumb one night to my favourite mexican food and had a large margharita but it doesn't seem to have had an effect. I guess the metabolism is working harder than it was, there was a time when I only had to look at a tortilla and I would gain weight.
Struggled a bit last week as I went to the States and found it harder to stay on track as I was staying in a hotel and had to eat out. I overcame the obstacles by choosing just appetisers as they are huge anyway and also steering clear of fried food and white stuff.
I did succumb one night to my favourite mexican food and had a large margharita but it doesn't seem to have had an effect. I guess the metabolism is working harder than it was, there was a time when I only had to look at a tortilla and I would gain weight.
Finally got round to getting the recipes together for this program. You may find that you enjoy the selection that is included in the book and that 's ok but if you're a little bit picky like me and want more choice then below are some of my favorite low cal recipes all under 300 calories. A good tip I've found to cut down on prep time is to make these up in the larger quantities and freeze the extra portions. This way you can easily have lots of prepared meals in the freezer ready to pop in your bag to take to work.
Spaghetti Turkey Casserole Low Calorie Recipe
Ingredients:8 ounces spaghetti, thin - cooked1/2 teaspoon olive oil2 cups turkey white meat, skinless, cooked and cubed
1 cup celery, chopped
1/2 cup onions, chopped
1/2 cup red and green bell peppers, chopped
One envelope turkey gravy mix (see note)
1 cup chicken broth
1/2 cup skim milk
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup white bread crumbs
Directions:Preheat oven to 350-degrees. Prepare a 2-quart casserole dish with cooking spray; set aside. Cook spaghetti according to package directions. In a skillet, heat oil over medium heat. Add turkey, celery, onions, and bell peppers. Cook until turkey is no longer pink and vegetables are tender. Stir in gravy mix, chicken broth, milk, salt, and black pepper. In a mixing bowl, combine spaghetti and turkey mixture. Pour into prepared dish. Bake for 30 minutes.
Note: Cook turkey gravy mix according to package directions.
Recipe makes six servings.
Nutrition information per serving:Calories: 282Fat: 3gProtein: 21gCarbohydrate: 41gCholesterol: 33mgSodium: 832Calories from fat: 9-percent
Meat Loaf Pizza Style Low Calorie Recipe
Ingredients:1 cup white bread crumbs
1 cup skim milk
2 pounds ground chicken breast, skinless
Two egg whites, whipped
1/2 cup onions, chopped
1/2 cup bell peppers, chopped
1/2 cup fat-free parmesan cheese
1 teaspoon salt
1 teaspoon oregano
1 teaspoon pizza seasoning
1/4 teaspoon black pepper
1 cup pizza sauce
1cup fat-free mozzarella cheese, grated
1 cup mushrooms, sliced
Directions:Soak top and bottom of a clay pot in water for at least 15 minutes. In a mixing bowl, combine bread crumbs, milk, chicken, egg whites, onions, bell peppers, parmesan cheese, salt, oregano, pizza seasoning, and black pepper. Press in pot.
Cover and place in cold oven. Set temperature to 400-degrees.
Bake for one hour.
Spread sauce on top. Then, top with cheese and mushrooms.
Cover, return to oven and bake ten minutes more.
Recipe makes eight servings.
Nutrition information per serving:Calories: 293Fat: 3gProtein: 37gCarbohydrate: 24gCholesterol: 69mgSodium: 855Calories from fat: 10-percent
Lettuce Tortilla Wraps Low Calorie Recipe
Ingredients:1 leaf green lettuce (approximately 6 x 4-inches)
2 slices of oven roasted turkey breast
2 slices tomatoes
1/2 teaspoon diced red onions
1/4 teaspoon mustard
1/4 teaspoon mayonnaiseSalt and pepper
Directions:Lay the lettuce leaf flat.
Place turkey slices on first.
Add red onions.
Evenly distrbute mayo and mustard.
Lay tomatoes on top.
Season with salt and pepper, to taste.
Tightly roll up the lettuce leaf.
Recipe makes 1 wrap.
Nutrition information per wrap:Calories: 152Fat: 2.8gProtein: 4gFiber: 1gCholesterol: 2mg
Baked Herbed Fish Low Calorie Recipe
Ingredients:2 pounds white fish fillets (halibut, sea bass)
2 tablespoons olive oil
1/2 teaspoon lite garlic salt
1/2 teaspoon marjoram leaves
1/3 teaspoon thyme leaves
1/4 teaspoon garlic powder
1/8 teaspoon white pepper
Two bay leaves
1/2 cup chopped onion
1/2 cup of white wine or skim milk
Lime/lemon wedges to garnish
Directions:Preheat oven to 350-degrees.
Wash fish, pat dry and place in dish.
Combine oil with lite garlic salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika.
Pour wine or skim milk over all.
Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork.
Serve with lime or lemon wedges.
Recipe makes four servings.
Gourmet Goulash Low Calorie Recipe
Ingredients:8 ounces no-salt-added tomato sauce
1 teaspoon worcestershire sauce
One clove garlic, minced
2 tablespoons brown sugar
1 tablespoon paprika
1-1/2 teaspoons salt
1/2 teaspoon black pepper
1/2 teaspoon olive oil
2 pounds ground chicken breast, skinless -- cooked
1 cup onions, chopped
1/2 cup bell peppers, chopped
3 cups No Yolks noodles, cooked
Directions:In a mixing bowl, combine tomato sauce, Worcestershire sauce, garlic, sugar, paprika, salt, and black pepper. In a skillet, heat oil over medium flame. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Add tomato sauce mixture. Cook covered for 20 minutes. Meanwhile, cook egg noodle substitute according to package directions. Add cooked egg noodle substitute to chicken mixture.
Recipe makes eight servings.
Nutrition information per serving:Calories 232Fat 2gProtein 28g Carbohydrates 18gSaturated Fat 5gCholesterol 66mgSodium 473mgCalories from fat: 9-percent
Hearty Turkey Bake Low Calorie Recipe
Ingredients:3 cups mashed potatoes
1/2 cup fat-free cheddar cheese, grated
1-1/2 cup turkey light meat, skinless -- cooked and chopped
1-1/2 cup frozen mixed vegetables -- thawed and drained
10-3/4 ounce low-fat cream of mushroom soup
1/4 cup skim milk
1/2 teaspoon dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup fat-free cheddar cheese, grated
Directions:Preheat oven to 375-degrees.
Prepare a 1-1/2-quart casserole dish with cooking spray.
In a mixing bowl, combine mashed potatoes and 1/2-cup cheese.
Spoon potato mixture in prepared dish. Using back of spoon, spread pototoes across bottom and up sides of dish to form a shell.
In another mixing bowl, combine turkey, vegetables, soup, milk, mustard, garlic powder, and black pepper. Pour over potato shell.
Bake for 30 minutes.
Top with remaining cheese and bake three minutes more or until cheese has melted.
Recipe makes four servings.
Nutrition information per serving:Calories 187Fat: 2gProtein: 16g Carbohydrates: 26gCholesterol: 26mgFat: 2gSodium: 414mgCalories from fat: 11-percent
Italian Chicken and Peppers Low Calorie Recipe
For a delicious and attractive Italian meal, serve Italian Chicken and Peppers over pasta.
Ingredients:1 pound boneless, skinless chicken breasts (4 half breasts)
3/4 teaspoon Italian Seasoning
1/4 teaspoon ground black pepper
3 teaspoons olive oil,
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips
1/4 teaspoon garlic powder
3 tablespoons balsamic or red wine vinegar
2 teaspoons honey
Directions:Place chicken breasts between 2 pieces of wax paper or plastic wrap and pound to 1/2-inch thickness. Sprinkle on both sides with Italian seasoning and pepper.
Heat 2 teaspoons oil in large nonstick skillet over medium heat. Add chicken breasts and cook 4 minutes on each side or until no longer pink in center. Remove to serving dish and keep warm.
Heat remaining 1 teaspoon oil in skillet. Add red and green bell peppers and garlic powder. Cook 3-4 minutes, stirring constantly, or until bell peppers are tender. Spoon over chicken.
Add vinegar and honey to skillet. Cook 1 minute, stirring constantly. Spoon over chicken and bell peppers.
Recipe makes four servings.
Nutrition information per serving:Calories: 206Fat: 6gCholesterol: 68mgSodium: 79mgCarbohydrates: 9gProtein: 28g
Oriental Chicken A La Microwave Low Calorie Recipe
Ingredients:4 tablespoons white wine, divided
1 tablespoon low-sodium soy sauce
One large clove garlic, minced
1 teaspoon honey
1/2 teaspoon grated lemon peel
One packet granulated sugar substitute
1/4 teaspoon ground ginger
1/4 teaspoon paprika
4 chicken cutlets (about 1 pound)
Few grains ground black pepper
1 teaspoon sesame seeds
1 teaspoon cornstarch
Chopped green onion and fresh parsley for garnish
Directions:In shallow 1-1/2-quart micro-proof dish, combine 1-tablespoon wine, soy sauce, garlic, honey, lemon peel, sweetener, ginger and paprika. Add chicken and turn to coat. Cover and refrigerate several hours.
To promote even cooking, tuck under any thin ends of chicken. Spoon marinade over chicken. Sprinkle with pepper and sesame seeds. Cover tightly with wax paper. Cook on medium-high power six to eight minutes or just until cooked through, turning dish if chicken appears to be cooking unevenly. Remove chicken to serving dish and keep warm.
In glass measuring cup, stir together cornstarch and remaining 3-tablespoons white wine; stir into drippings in dish. Cook, uncovered, on high power one to two minutes or until sauce thickens slightly. Pour over chicken. Sprinkle with green onion and parsley.
Recipe makes four servings.
Per serving: 170 calories.
July 25th 2006
Ten Secrets to Weight Loss
Attitude In order to succeed with your weight lossgoals it is important to go into this program withoutthinking you are on a diet. What you need to do is changeyour behaviour and habits. This does not mean that youneed to ever feel hungry or turn yourself into an Olympicathlete in order to achieve your weight loss goal. If youfall off the wagon get back on, you haven’t lost the war.
Spaghetti Turkey Casserole Low Calorie Recipe
Ingredients:8 ounces spaghetti, thin - cooked1/2 teaspoon olive oil2 cups turkey white meat, skinless, cooked and cubed
1 cup celery, chopped
1/2 cup onions, chopped
1/2 cup red and green bell peppers, chopped
One envelope turkey gravy mix (see note)
1 cup chicken broth
1/2 cup skim milk
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup white bread crumbs
Directions:Preheat oven to 350-degrees. Prepare a 2-quart casserole dish with cooking spray; set aside. Cook spaghetti according to package directions. In a skillet, heat oil over medium heat. Add turkey, celery, onions, and bell peppers. Cook until turkey is no longer pink and vegetables are tender. Stir in gravy mix, chicken broth, milk, salt, and black pepper. In a mixing bowl, combine spaghetti and turkey mixture. Pour into prepared dish. Bake for 30 minutes.
Note: Cook turkey gravy mix according to package directions.
Recipe makes six servings.
Nutrition information per serving:Calories: 282Fat: 3gProtein: 21gCarbohydrate: 41gCholesterol: 33mgSodium: 832Calories from fat: 9-percent
Meat Loaf Pizza Style Low Calorie Recipe
Ingredients:1 cup white bread crumbs
1 cup skim milk
2 pounds ground chicken breast, skinless
Two egg whites, whipped
1/2 cup onions, chopped
1/2 cup bell peppers, chopped
1/2 cup fat-free parmesan cheese
1 teaspoon salt
1 teaspoon oregano
1 teaspoon pizza seasoning
1/4 teaspoon black pepper
1 cup pizza sauce
1cup fat-free mozzarella cheese, grated
1 cup mushrooms, sliced
Directions:Soak top and bottom of a clay pot in water for at least 15 minutes. In a mixing bowl, combine bread crumbs, milk, chicken, egg whites, onions, bell peppers, parmesan cheese, salt, oregano, pizza seasoning, and black pepper. Press in pot.
Cover and place in cold oven. Set temperature to 400-degrees.
Bake for one hour.
Spread sauce on top. Then, top with cheese and mushrooms.
Cover, return to oven and bake ten minutes more.
Recipe makes eight servings.
Nutrition information per serving:Calories: 293Fat: 3gProtein: 37gCarbohydrate: 24gCholesterol: 69mgSodium: 855Calories from fat: 10-percent
Lettuce Tortilla Wraps Low Calorie Recipe
Ingredients:1 leaf green lettuce (approximately 6 x 4-inches)
2 slices of oven roasted turkey breast
2 slices tomatoes
1/2 teaspoon diced red onions
1/4 teaspoon mustard
1/4 teaspoon mayonnaiseSalt and pepper
Directions:Lay the lettuce leaf flat.
Place turkey slices on first.
Add red onions.
Evenly distrbute mayo and mustard.
Lay tomatoes on top.
Season with salt and pepper, to taste.
Tightly roll up the lettuce leaf.
Recipe makes 1 wrap.
Nutrition information per wrap:Calories: 152Fat: 2.8gProtein: 4gFiber: 1gCholesterol: 2mg
Baked Herbed Fish Low Calorie Recipe
Ingredients:2 pounds white fish fillets (halibut, sea bass)
2 tablespoons olive oil
1/2 teaspoon lite garlic salt
1/2 teaspoon marjoram leaves
1/3 teaspoon thyme leaves
1/4 teaspoon garlic powder
1/8 teaspoon white pepper
Two bay leaves
1/2 cup chopped onion
1/2 cup of white wine or skim milk
Lime/lemon wedges to garnish
Directions:Preheat oven to 350-degrees.
Wash fish, pat dry and place in dish.
Combine oil with lite garlic salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika.
Pour wine or skim milk over all.
Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork.
Serve with lime or lemon wedges.
Recipe makes four servings.
Gourmet Goulash Low Calorie Recipe
Ingredients:8 ounces no-salt-added tomato sauce
1 teaspoon worcestershire sauce
One clove garlic, minced
2 tablespoons brown sugar
1 tablespoon paprika
1-1/2 teaspoons salt
1/2 teaspoon black pepper
1/2 teaspoon olive oil
2 pounds ground chicken breast, skinless -- cooked
1 cup onions, chopped
1/2 cup bell peppers, chopped
3 cups No Yolks noodles, cooked
Directions:In a mixing bowl, combine tomato sauce, Worcestershire sauce, garlic, sugar, paprika, salt, and black pepper. In a skillet, heat oil over medium flame. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Add tomato sauce mixture. Cook covered for 20 minutes. Meanwhile, cook egg noodle substitute according to package directions. Add cooked egg noodle substitute to chicken mixture.
Recipe makes eight servings.
Nutrition information per serving:Calories 232Fat 2gProtein 28g Carbohydrates 18gSaturated Fat 5gCholesterol 66mgSodium 473mgCalories from fat: 9-percent
Hearty Turkey Bake Low Calorie Recipe
Ingredients:3 cups mashed potatoes
1/2 cup fat-free cheddar cheese, grated
1-1/2 cup turkey light meat, skinless -- cooked and chopped
1-1/2 cup frozen mixed vegetables -- thawed and drained
10-3/4 ounce low-fat cream of mushroom soup
1/4 cup skim milk
1/2 teaspoon dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup fat-free cheddar cheese, grated
Directions:Preheat oven to 375-degrees.
Prepare a 1-1/2-quart casserole dish with cooking spray.
In a mixing bowl, combine mashed potatoes and 1/2-cup cheese.
Spoon potato mixture in prepared dish. Using back of spoon, spread pototoes across bottom and up sides of dish to form a shell.
In another mixing bowl, combine turkey, vegetables, soup, milk, mustard, garlic powder, and black pepper. Pour over potato shell.
Bake for 30 minutes.
Top with remaining cheese and bake three minutes more or until cheese has melted.
Recipe makes four servings.
Nutrition information per serving:Calories 187Fat: 2gProtein: 16g Carbohydrates: 26gCholesterol: 26mgFat: 2gSodium: 414mgCalories from fat: 11-percent
Italian Chicken and Peppers Low Calorie Recipe
For a delicious and attractive Italian meal, serve Italian Chicken and Peppers over pasta.
Ingredients:1 pound boneless, skinless chicken breasts (4 half breasts)
3/4 teaspoon Italian Seasoning
1/4 teaspoon ground black pepper
3 teaspoons olive oil,
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips
1/4 teaspoon garlic powder
3 tablespoons balsamic or red wine vinegar
2 teaspoons honey
Directions:Place chicken breasts between 2 pieces of wax paper or plastic wrap and pound to 1/2-inch thickness. Sprinkle on both sides with Italian seasoning and pepper.
Heat 2 teaspoons oil in large nonstick skillet over medium heat. Add chicken breasts and cook 4 minutes on each side or until no longer pink in center. Remove to serving dish and keep warm.
Heat remaining 1 teaspoon oil in skillet. Add red and green bell peppers and garlic powder. Cook 3-4 minutes, stirring constantly, or until bell peppers are tender. Spoon over chicken.
Add vinegar and honey to skillet. Cook 1 minute, stirring constantly. Spoon over chicken and bell peppers.
Recipe makes four servings.
Nutrition information per serving:Calories: 206Fat: 6gCholesterol: 68mgSodium: 79mgCarbohydrates: 9gProtein: 28g
Oriental Chicken A La Microwave Low Calorie Recipe
Ingredients:4 tablespoons white wine, divided
1 tablespoon low-sodium soy sauce
One large clove garlic, minced
1 teaspoon honey
1/2 teaspoon grated lemon peel
One packet granulated sugar substitute
1/4 teaspoon ground ginger
1/4 teaspoon paprika
4 chicken cutlets (about 1 pound)
Few grains ground black pepper
1 teaspoon sesame seeds
1 teaspoon cornstarch
Chopped green onion and fresh parsley for garnish
Directions:In shallow 1-1/2-quart micro-proof dish, combine 1-tablespoon wine, soy sauce, garlic, honey, lemon peel, sweetener, ginger and paprika. Add chicken and turn to coat. Cover and refrigerate several hours.
To promote even cooking, tuck under any thin ends of chicken. Spoon marinade over chicken. Sprinkle with pepper and sesame seeds. Cover tightly with wax paper. Cook on medium-high power six to eight minutes or just until cooked through, turning dish if chicken appears to be cooking unevenly. Remove chicken to serving dish and keep warm.
In glass measuring cup, stir together cornstarch and remaining 3-tablespoons white wine; stir into drippings in dish. Cook, uncovered, on high power one to two minutes or until sauce thickens slightly. Pour over chicken. Sprinkle with green onion and parsley.
Recipe makes four servings.
Per serving: 170 calories.
July 25th 2006
Ten Secrets to Weight Loss
Attitude In order to succeed with your weight lossgoals it is important to go into this program withoutthinking you are on a diet. What you need to do is changeyour behaviour and habits. This does not mean that youneed to ever feel hungry or turn yourself into an Olympicathlete in order to achieve your weight loss goal. If youfall off the wagon get back on, you haven’t lost the war.
Exercise If you are more than 20 pounds overweightthen you should start off with moderate daily exercisee.g. walking or swimming to assist with your weight loss.Always consult your doctor before embarking on anyexercise regime.
If you are moderately overweight then a minimum of 40 minutes per day is preferable to achieve weight loss. If aged over 40 then it helps to try and do 2 sessions per daye.g. aerobic workout in the morning and walking or cycling for 30 minutes or more in the evening. I found that my metabolism slowed down considerably when I reached 40 so fitting in two sessions a day really helped my weight loss efforts.
Getting Organized This lifestyle change will takea certain amount of effort and forward planning on yourpart. Think about what you do throughout the day that youcould change i.e. do you sit at your desk at lunchtime reading the newspaper? Do you watch television for several hours in the evening? Could you set your alarm for 30 minutes earlier in the morning? This extra time can be used for exercise and the time needed to prepare your meals in advance if you need to take them to work .
Make lists for shopping, don’t just hit the supermarket with a vague idea of what you will need for your weight loss goal. Cook in bulk and freeze the rest in small portions.
Things to Avoid As a general rule stick to the outer aisles in the supermarket where the fresh produce is displayed. Avoid the aisles with packaged and processed foods. It goes without saying to avoid sugar and sugar related products (try fruit instead).
If in doubt just cut out the white stuff, sugar, white bread, white rice, potatoes etc. Dairy products can be very high in fat so try the reduced fat variety. I personally find this tastes better than the no fat variety and is more satisfying so you aren’t looking for more in half an hours time.
Alcohol is also best avoided as this is normally quite high in calories and can lead to dehydration.
Quantities Try and keep the quantities down to between 200-300 calories per meal, slightly more for men or if you are very active.
Frequency Eat these small meals 5 times a day,approximately every 3 hours. Do not skip a meal and try not to eat after 7pm in the evening. The frequency of meals will stop you from feeling hungry and ease you toward your weight loss goal.
Dehydration Drink plenty of water throughout the day, at least 8 glasses . Don’t wait until you are thirsty as this means that you are dehydrated. This will help to keep your energy levels up and also eliminate toxins which can make you feel sluggish and tired.
Tricking your Metabolism Eat 5 small meals of around 200-300 calories for 3 days then on the fourth day increase your calorie intake slightly for each meal . This will stop your body going into starvation mode and lowering your metabolism to suit the reduced intake.
Buddy Why not get a friend or partner to join you on your new health and weight loss regime. This makes exercise more fun and helps you stay on target.
Attitude I repeat this step as it's key to the success of your program. Continue to work towards a goal taking small steps if necessary. Many people have done this,you can too.
By using these tips you should achieve gradual and healthy weight loss without feeling deprived or hungry.
About The Author Struggling with Weight Gain? Tried every diet out there? Here's where I finally found the program that inspires and works for life http://www.janetdunmore.com/
Ten Secrets to Weight Loss
Attitude In order to succeed with your weight lossgoals it is important to go into this program withoutthinking you are on a diet. What you need to do is changeyour behaviour and habits. This does not mean that youneed to ever feel hungry or turn yourself into an Olympicathlete in order to achieve your weight loss goal. If youfall off the wagon get back on, you haven’t lost the war.
Exercise If you are more than 20 pounds overweightthen you should start off with moderate daily exercisee.g. walking or swimming to assist with your weight loss.Always consult your doctor before embarking on anyexercise regime.
If you are moderately overweight then a minimum of 40 minutes per day is preferable to achieve weight loss. If aged over 40 then it helps to try and do 2 sessions per daye.g. aerobic workout in the morning and walking or cycling for 30 minutes or more in the evening. I found that my metabolism slowed down considerably when I reached 40 so fitting in two sessions a day really helped my weight loss efforts.
Getting Organized This lifestyle change will takea certain amount of effort and forward planning on yourpart. Think about what you do throughout the day that youcould change i.e. do you sit at your desk at lunchtime reading the newspaper? Do you watch television for several hours in the evening? Could you set your alarm for 30 minutes earlier in the morning? This extra time can be used for exercise and the time needed to prepare your meals in advance if you need to take them to work .
Make lists for shopping, don’t just hit the supermarket with a vague idea of what you will need for your weight loss goal. Cook in bulk and freeze the rest in small portions.
Things to Avoid As a general rule stick to the outer aisles in the supermarket where the fresh produce is displayed. Avoid the aisles with packaged and processed foods. It goes without saying to avoid sugar and sugar related products (try fruit instead).
If in doubt just cut out the white stuff, sugar, white bread, white rice, potatoes etc. Dairy products can be very high in fat so try the reduced fat variety. I personally find this tastes better than the no fat variety and is more satisfying so you aren’t looking for more in half an hours time.
Alcohol is also best avoided as this is normally quite high in calories and can lead to dehydration.
Quantities Try and keep the quantities down to between 200-300 calories per meal, slightly more for men or if you are very active.
Frequency Eat these small meals 5 times a day,approximately every 3 hours. Do not skip a meal and try not to eat after 7pm in the evening. The frequency of meals will stop you from feeling hungry and ease you toward your weight loss goal.
Dehydration Drink plenty of water throughout the day, at least 8 glasses . Don’t wait until you are thirsty as this means that you are dehydrated. This will help to keep your energy levels up and also eliminate toxins which can make you feel sluggish and tired.
Tricking your Metabolism Eat 5 small meals of around 200-300 calories for 3 days then on the fourth day increase your calorie intake slightly for each meal . This will stop your body going into starvation mode and lowering your metabolism to suit the reduced intake.
Buddy Why not get a friend or partner to join you on your new health and weight loss regime. This makes exercise more fun and helps you stay on target.
Attitude I repeat this step as it's key to the success of your program. Continue to work towards a goal taking small steps if necessary. Many people have done this,you can too.
By using these tips you should achieve gradual and healthy weight loss without feeling deprived or hungry.
About The Author Struggling with Weight Gain? Tried every diet out there? Here's where I finally found the program that inspires and works for life http://www.janetdunmore.com/
Attitude In order to succeed with your weight lossgoals it is important to go into this program withoutthinking you are on a diet. What you need to do is changeyour behaviour and habits. This does not mean that youneed to ever feel hungry or turn yourself into an Olympicathlete in order to achieve your weight loss goal. If youfall off the wagon get back on, you haven’t lost the war.
Exercise If you are more than 20 pounds overweightthen you should start off with moderate daily exercisee.g. walking or swimming to assist with your weight loss.Always consult your doctor before embarking on anyexercise regime.
If you are moderately overweight then a minimum of 40 minutes per day is preferable to achieve weight loss. If aged over 40 then it helps to try and do 2 sessions per daye.g. aerobic workout in the morning and walking or cycling for 30 minutes or more in the evening. I found that my metabolism slowed down considerably when I reached 40 so fitting in two sessions a day really helped my weight loss efforts.
Getting Organized This lifestyle change will takea certain amount of effort and forward planning on yourpart. Think about what you do throughout the day that youcould change i.e. do you sit at your desk at lunchtime reading the newspaper? Do you watch television for several hours in the evening? Could you set your alarm for 30 minutes earlier in the morning? This extra time can be used for exercise and the time needed to prepare your meals in advance if you need to take them to work .
Make lists for shopping, don’t just hit the supermarket with a vague idea of what you will need for your weight loss goal. Cook in bulk and freeze the rest in small portions.
Things to Avoid As a general rule stick to the outer aisles in the supermarket where the fresh produce is displayed. Avoid the aisles with packaged and processed foods. It goes without saying to avoid sugar and sugar related products (try fruit instead).
If in doubt just cut out the white stuff, sugar, white bread, white rice, potatoes etc. Dairy products can be very high in fat so try the reduced fat variety. I personally find this tastes better than the no fat variety and is more satisfying so you aren’t looking for more in half an hours time.
Alcohol is also best avoided as this is normally quite high in calories and can lead to dehydration.
Quantities Try and keep the quantities down to between 200-300 calories per meal, slightly more for men or if you are very active.
Frequency Eat these small meals 5 times a day,approximately every 3 hours. Do not skip a meal and try not to eat after 7pm in the evening. The frequency of meals will stop you from feeling hungry and ease you toward your weight loss goal.
Dehydration Drink plenty of water throughout the day, at least 8 glasses . Don’t wait until you are thirsty as this means that you are dehydrated. This will help to keep your energy levels up and also eliminate toxins which can make you feel sluggish and tired.
Tricking your Metabolism Eat 5 small meals of around 200-300 calories for 3 days then on the fourth day increase your calorie intake slightly for each meal . This will stop your body going into starvation mode and lowering your metabolism to suit the reduced intake.
Buddy Why not get a friend or partner to join you on your new health and weight loss regime. This makes exercise more fun and helps you stay on target.
Attitude I repeat this step as it's key to the success of your program. Continue to work towards a goal taking small steps if necessary. Many people have done this,you can too.
By using these tips you should achieve gradual and healthy weight loss without feeling deprived or hungry.
About The Author Struggling with Weight Gain? Tried every diet out there? Here's where I finally found the program that inspires and works for life http://www.janetdunmore.com/
Monday, June 26, 2006
Thank You.....! Burn The Fat Feed The Muscle Review....... Must Read Before Buying!
Are you struggling with a weight problem? Have you tried every diet out there? Me too!
At 53 I was beginning to think nothing would work and that my metabolism had come to a screeching halt. I decided that I was probably doomed to become the next Mrs Blobby and I should just go out and start buying skirts with elasticated waists. Then I bumped into a friend who looked fantastic and had lost a lot of weight (she's 4 years older than me but now looks 10 years younger). She told me about Burn the Fat, Feed the Muscle so I immediately went home and typed in Feed the Fat burn the Muscle, what a twit! fortunately for me it still brought up the site. I've so far lost 10lb on this program and I feel rejuvenated. The only downside to the program is the lack of recipes that I personally like but I have managed to find some variations and some that are around 250 calories per serving (which is plenty when your eating 5 times a day). I will post these on my blog shortly.
Burn the Fat, Feed the Muscle
Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach From New Jersey Teaches You How to Turbo-Charge Your Metabolism, Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation ... Guaranteed! Discover How He's Taught Thousands of People to Get Leaner Faster Than They Ever Thought Possible!
Even if You Have Less-than Average Genetics... Even If You've Never Succeeded at Losing Weight Before... Even If You Have Stubborn Fat Deposits That Don't Seem To Budge...
Tom Venuto is a personal trainer & bodybuilder, one of the very few who has never used drugs or steroids in his quest to compete in the bodybuilding world. He spent a number of years when he was younger trying different diet programs & reading almost every book on nutrition that he could get hold of. He has combined all of the best information from his years of trial and error, also some of the combined experience of himself & other bodybuilders who might well in fact have the biggest accumulated knowledge of how to lose fat without losing lean muscle mass. Tom is a bodybuilder but you needn't be a bodybuilder to follow his program: the program is, rather, for anyone who wants to lose fat. He estimates based on his customer database that over 60% of his customers are women.
The title Burn the Fat, Feed the Muscle reflects Toms overall philosophy of losing fat weight: rather than trying to starve the fat through overdoing calorie reduction in your diet, he recommends burning it off through exercise. Actually, there are four components to this program: attitude, good nutrition, aerobic exercise for reduction of body fat, & (anaerobic) strength training for building up lean muscle mass (which will also result in speeding up your metabolism so that it will burn more fat even when you're at rest).
The nutritional focus in Burn the Fat, Feed the Muscle is on whole foods as opposed to refined foods & supplements and on methods of eating which will promote loss of fat and prevent loss of lean muscle mass and in fact help promote its growth . Tom believes that most weight loss and body building magazines are just designed to sell and promote supplements.
If you want to buy your copy of this amazing book then
Click Here to get more info! and I'll see you in the petite section at Macy's .
Ta Ta for now Jan
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