HAPPY NEW YEAR!

Another year has come to a close and we are about to begin another new year. I know that many of you have made resolutions to eat healthier, lose weight and live an overall better lifestyle. Please start from the beginning of this blog and follow my meal plans and recipe suggestions. I guarantee that you will lose the weight. A healthy way of living should not just be a resolution but your lifestyle. Resolve to change your old bad habits and change your life to new habits that will promote health, weight loss and an overall sense of well-being.

For those you love, please put them onto this blog or share the information you have learned from this blog with them. A healthy lifestyle is the best present you can give to anyone you love. Check out the many wonderful things you can buy that will help you live a better lifestyle. Try the Vitalicious muffins that are awesome (I buy them and my entire family loves them), buy some exercise DVDs and check out the wealth of information this blog offers. If there is anything that you would like to see on this blog or anything that interests you, e-mail me and I will do my best to find the information for you.

FROM MY FAMILY TO YOURS, MAY 2008 BE THE YEAR THAT YOU PUT YOURSELF FIRST, GET HEALTHY, FIT AND ENJOY A YEAR OF WELL-BEING, JOY AND LOVE! MAY YOU PROSPER IN EVERYTHING YOU DO, FIND JOY IN THE LITTLE THINGS AND ENJOY A YEAR OF HEALTH, WEALTH AND PROSPERITY! HAPPY NEW YEAR AND HAPPY WEIGHT LOSS!

Weight Loss Transformation: The Special K Challenge

I would like to know if anyone has actually tried the Special K Challenge. For those of you who do not know what that is, apparently you are supposed to eat Special K cereal for breakfast and lunch, have a sensible dinner and exercise. You are supposed to do this for one month. I don't know about any of you, but eating cereal for breakfast and lunch for a month is a sure-fire way to make me binge on all the crappy food I can after the month is up. How long can you really keep the weight off after you actually start eating something besides cereal? I would like to know if anybody has tried this and if you were successful. Drop me an e-mail. I would love to hear if this actually works.

Weight Loss Transformation: A Great Cocktail Idea for New Year's Eve

Well, Christmas is behind us for another year and it is time to start looking forward to the New Year. For those of you who are making resolutions to lose weight, this is a great place to start. I have found that Christmas has become like a wedding; you plan all year to make one day perfect and it is gone before you know it! In any case, below is a great cocktail recipe for a New Year's Eve party.

Peaches and Kiwi in Champagne

You will need:

3/4 pound peaches, pitted and thinly sliced
1 medium kiwi fruit, pared and sliced
1/4 cup dry champagne
Garnish:
2 mint sprigs
1 tablespoon each julienne-cut lime and orange zest*

1. In bowl combine all ingredients except garnish. Cover and refrigerate overnight.
2. Garnish with mint springs and zests before serving.

*To remove the zest, use a potato peeler and cut into matchstick pieces. Wrap the lemon and lime in plastic wrap so it does not dry out and use it in another recipe.

Approximate total time: 15 minutes (does not include chilling time)
Makes 2 servings

Each serving provides: 1 1/2 (Fr), 25 optional calories

Eat and drink responsibly, don't overdo on either! If you have fallen off the wagon over the Holidays, get back on track as soon as possible. Always drink your water and Happy Weight Loss!

Weight Loss Transformation: Tips for staying on track during the holidays!

Here are some tips and tricks that I have learned over the years to help me stay on track and not eat excessively over the holidays.

1. Have a snack before the BIG family meal so that you are not so hungry and don't overeat.
2. Drink plenty of water as it fills up your stomach.
3. If the family dinner at your house, make lots of vegetable dishes and use low-fat ingredients where possible. If it is at someone else's home, bring a dish that is figure-friendly and eat plenty of it.
4. Bring your own salad dressing (NO KIDDING! I do this every year).
5. Only eat half the dessert that is on your plate and stick to pies and other lower fat desserts.
6. Drink diet pop and water. Stay away from the egg nog and other high-calorie drinks.
7. Put more of the healthier stuff on your plate like white turkey meat and vegetables instead of a lot of turkey stuffing and creamy mashed potatoes.
8. Eat a lot of salad and very little bread and rolls.
9. Get up from the table as soon as possible after dinner. Sitting at the dinner table and staring at all the food in front of you is a sure-fire way to overeat.
10. ENJOY YOUR FAMILY AND FRIENDS! Christmas is about family and the ones you love not about the food and drink!

I want to wish you and your family a very Merry Christmas and all the best in the New Year. A healthy weight and lifestyle are possible. As Denzel Washington says, "Do what you gotta do so you can do what you wanna to." Eat well and live a healthy lifestyle so you can enjoy doing the things you love to do for a very long time. Happy Weight Loss!

Weight Loss Transformation: Waldorf Potato Salad Recipe

Here is another awesome dish to bring with you if you are going to somebody's house for Christmas. It is a Waldorf Potato Salad.

You will need:

1 small apple (about 1/4 pound), cored and cubed

1 tablespoon lemon juice

9 ounces pared cooked potatoes, cubed

1/4 cup diced celery

2 tablespoons each diced onions and 1% buttermilk

1 tablespoon each reduced-calorie mayo and apple cider vinegar

1/4 teaspoon granulated sugar

1/8 teaspoon salt

dash of pepper

1/4 ounce shelled walnuts, lightly toasted and chopped

1. In medium mixing bowl combine apple and lemon juice; stir to coat. Add potatoes, celery and onion and stir to combine; set aside.

2. In small mixing bowl combine remaining ingredients except walnuts, stirring until thoroughly combined. Pour over apple-potato mixture and stir to coat. Cover and refrigerate until flavors blend, at least 30 minutes.

3. To serve, sprinkle salad with walnuts.

Approximate total time: 20 minutes (does not include chilling time)

Makes 2 servings

Each serving provides: 1 (F), 1/4 (P), 1 1/2 (B), 1/2 (Fr), (V), 10 optional calories

Per serving: 200 calories, 4 g protein, 5 g fat, 38 g carbohydrate, 45 mg calcium, 232 mg sodium, 3 mg cholesterol, 4 g dietary fiber.

Enjoy the season and stay on track. Happy Weight Loss!

Weight Loss Transformation: Some Foods That Help Burn Fat!

This is very interesting information. There are actually foods that will help you burn fat. These foods work in such a way that they boost your metabolism. Of course, you still need to follow a sensible eating plan and some sort of exercise program. Below are the list of 7 foods that will help you burn fat.

#1: Apples:
As it turns out, the old saying "An apple a day keeps the doctor away" is actually true and not only will it keep the doctor away but also some of the extra pounds. Apples contain the highest percentage of pectin, a soluble fiber.There was an interesting study in Brazil about weight loss and apples .2 groups of dieters were getting exactly the same amount of calories but with one exception.One group was getting an apple before each meal. And this group lost 33% more in weight.

#2: Garlic:
Garlic is one of the most effective fat burning foods. It contains the compound allicin which has anti bacterial effects and helps reduce cholesterol and unhealthy fats.

#3 Tomatoes:
Tomatoes is very effective to add on your diet. Not only are they good in your battle against being overweight but they are also an excellent prevention against cancers (especially prostate cancer in men) and high blood pressure.

#4 Carrots:
Adding a carrot to the beginning of every meal is a very effective way to lose weight. The carrot leaves no room in the stomach for the dessert. When using this trick you should be able to lose about a pound in one week.

# 5: Oranges
Oranges are rich in Vitamin C and they have fat burning properties.

# 6: Mangoes
Mangoes are full packed with fiber and are low in calories.

#7: Spinach.
Spinach contains a lot of iron; it is an exceptional nutrition food and is a good prevention against cancer. Popeye would be proud.

So, enjoy your fruits and vegetables and Happy Weight Loss!

Weight Loss Transformation: Another Great Christmas Baking Idea!

Another wonderful idea for Christmas baking, which is what I am going to do, is to bake up some muffins and dress them up as cupcakes. I have tried the Vitalicious muffin mixes and I love them. They are so delicious and for only 100 calories per muffin, you can't go wrong. I am going to bake a bunch of different flavors and put a bit of either store-bought frosting on them or put some fat-free chocolate pudding on them with some sprinkles. It is an amazing way to "have your cake and eat it too." I find that I don't feel left out when other people are eating dessert. I can still eat something really yummy. I will bake some up and bring them to my in-laws for Christmas. This way I know they will be there and I can eat them instead of the really fatty stuff. If you want to get the muffin mix, just click on the banner on the side of this post. These muffins are worth it. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Christmas Baking Recipe- Chocolate-Iced Sponge Cake!

Christmas is almost upon us and if you are like me, you are wondering how you to keep yourself from eating all of the yummy cakes and cookies that are associated with the Holidays. Below is a recipe for a Chocolate-Iced Sponge Cake.

Recipe - Chocolate-Iced Sponge Cake

3/4 cup cake flour

1 teaspoon double-acting baking powder

4 eggs (at room temperature)

1/2 cup granulated sugar

1 cup plain low-fat yogurt

1 envelope (four 1/2-cup servings) reduced-calorie chocolate instant pudding and pie filling mix

1. Preheat oven to 400 degrees. Spray a 15 x 10.5 x 1" jelly-roll pan with nonstick cooking spray and line with sheet of parchment paper or wax paper; spray again with nonstick cooking spray and set aside.

2. On sheet of wax paper sift together flour and baking powder; set aside.

3. Using mixer on high speed, in large mixing bowl beat eggs, gradually adding sugar 1 tablespoon at a time, until double in volume, fold in flour mixture.

4. Spread batter evenly in paper-lined pan and bake in middle of center oven rack until golden, 5-8 minutes (top should spring back when touched lightly with finger). Remove to wire rack and let cool.

5. While caking cools, prepare icing. In blender combine yogurt and pudding mix and process until smooth.

6. Invert cake onto work surface; remove and discard paper. Cut cake crosswise into 4 equal pieces. Spread 1/4 of the yogurt mixture over each portion of cake.

7. On serving platter arrange 1 cake layer, yogurt-mixture side up; repeat with remaining 3 layers.

Approximate total time: 25 minutes (includes baking time)

Makes 8 servings

Each serving provides: 150 calories, 6 g protein, 3 g fat, 25 g carbohydrate, 94 mg calcium, 105 mg sodium, 108 mg cholesterol, 0.2 g dietary fiber

You can have dessert at Christmas or any other time of the year as long as you pick healthy choices and stick to portion control.

Weight Loss Transformation: Week 4, Day 6 Meal Plan

My son is sick again today so I am unable to post a meal plan. I think I have armed you with enough meal plans and recipes that you now know how to make smart meal choices. As of Monday, I will no longer be providing you with meal plans. I will let you make the choice as to what you eat. Just remember to always eat 5 bread selections, 4 protein selections, 2 milk selections 2 fruit selections, 3 fat selections and no more than 150 optional calories per week and you will do great. I will, however, still provide you with great low-fat recipes and interesting facts about foods that fight aging, foods that fight cancer, foods that boost the immune system and other interesting facts about health and wellness. I hope that you are having as much success with your weight loss transformation as I did and I hope that I have helped you along the way. Again, I would love to hear from you. Any questions or comments are greatly appreciated. Make wise choices when selecting your meals for the day, plan one day ahead of time and keep your meals interesting by trying new foods. Enjoy your weekend and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 5 Meal Plan

The lunch recipe I am giving you for tomorrow tastes awesome and is very good for you. Try it anytime. It is fast and delicious.

WEEK 5, DAY 5

BREAKFAST
1 scrambled egg = 1 (P)
2 slices of Weight Watchers multigrain bread with 2 teaspoons of reduced-calorie margarine = 1 (B), 1 (F)
1 cup of skim or 1% milk = 1 (M)

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 cup strawberries = 1 (Fr)

LUNCH
Maple Baked Beans - see recipe below = 1 (F), 1/2 (P), 1 1/2 (B), (V), 40 optional calories
6 cherry tomatoes, 6 carrot sticks = (V)
Water, coffee, tea or diet pop

SNACK
1 medium apple = 1 (Fr)
3 Melba toast crackers = 1/2 (B)

DINNER
1 cup cooked rice = 2 (B). Cook rice in reduced-sodium chicken broth instead of water for more flavor
2 1/2 ounce pork chop seasoned any way you like it (NO SALT) and done in the oven = 2 1/2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing
Water or diet pop

Recipe - Maple Baked Beans

1 ounce diced fully-cooked smoked ham
1/4 cup chopped onion
1 tablespoon maple syrup
2 teaspoons margarine, melted
1 teaspoon dark molasses
1/2 teaspoon powdered mustard
6 ounces rinsed, drained canned small white beans

1. In a 2-cup microwavable casserole combine all ingredients except beans; mix well. Add beans and stir to combine. Cover and microwave on High for 5 minutes, rotating casserole 1/2 turn halfway through cooking, until heated through.

Approximate total time: 10 minutes
Makes 2 servings

Each serving provides: 189 calories, 9 g protein, 5 g fat, 28 g carbohydrate, 91 mg calcium, 540 mg sodium, 7 mg cholesterol, 3 g dietary fiber

Enjoy your Friday! Remember to make healthy choices if eating on the run, always drink your water and snack on veggies and take your vitamins. Enjoy the beans and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 4 Meal Plan

Today has been another busy and stressful day. I am not able to give you guys a meal plan or recipe for today because my son is very sick and I have just come back from the doctor and am exhausted. For tomorrow, pick a favorite meal plan and recipe from the previous posts and use that for tomorrow. I am hoping that my son will feel a little better tomorrow and I will be able to post for Friday and this coming weekend. I have not had a good week thus far. I could use a little support myself to stay on track. I hope you all are doing good and staying on track. Thanks and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 3 Meal Plan

Tomorrow is the middle of another week. Christmas is fast approaching. Make sure that if you eat on the run while doing your shopping, you make healthy choices. Here is the meal plan and recipe for Wednesday.


WEEK 4, DAY 3

BREAKFAST

1 Eggo waffle - 1 (B), 1 (F)

1/2 cup blueberries = 1/2 (Fr)

Coffee, tea

SNACK
1 container of fat-free or low-fat yogurt - 1 (M)

1/2 cup blueberries = 1/2 (Fr)

LUNCH

1 large whole wheat tortilla wrap = 2 (B)

2 teaspoons Dijon mustard

1 ounce sliced cold cuts (any kind) = 1 (P)

3 tomato slices and 3 lettuce leaves = (V)

Combine the above and roll into the wrap.

6 cucumber spears and 6 celery spears = (V)

SNACK

1 container of fat-free or low-fat yogurt = 1 (M)

1 apple = 1 (Fr)

DINNER
Chicken Breast Bonne Femme - see recipe below = 1 (F), 3 (P), 1 (B), (V), 45 optional calories
1 medium baked potato topped with salsa - 1 (B), (V)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)


Recipe - Chicken Breast Bonne Femme


2 chicken breasts (6 ounces each), skinned and cut into halves
1 tablespoon all-purpose flour
2 teaspoons olive or vegetable oil
1 cup each sliced onions and sliced white mushrooms
1/4 cup dry white table wine
6 ounces pared potatoes, cut into quarters
1 packet instant chicken broth mix
1/4 teaspoon chopped fresh tarragon or 1/8 teaspoon tarragon leaves
Pepper to taste


1. On sheet of wax paper dredge chicken in flour, coating all sides.


2. In 3-quart nonstick saucepan heat oil; add chicken and cook over medium-high heat, turning occasionally, until browned on all sides, 3-4 minutes. Transfer chicken to plate and set aside.


3. In same saucepan combine onions and mushrooms and cook over medium-high heat, stirring frequently, until vegetables are softened, 2-3 minutes. Continuing to stir, add 1 1/2 cups of water and the wine. Add remaining ingredients; return chicken to saucepan. Reduce heat to low and cover. Let simmer, stirring occasionally, until chicken and potato are tender, about 20 minutes.


Approximate total time: 35 minutes.
Makes 2 servings


Each serving provides: 307 calories, 31 g protein, 6 g fat, 27 g carbohydrate, 45 mg calcium, 578 mg sodium, 66 mg cholesterol, 3 g dietary fiber

Remember to make healthy choices if eating on the run, don't forget your water and take your vitamins. Happy Weight Loss!!

Weight Loss Transformation: Week 4, Day 2 Meal Plan

Below is the meal plan for tomorrow (Tuesday). I did want to mention that on Sunday when I weighed myself, I had lost another pound. I get very frustrated when I work so hard and don't lose at least two pounds but losing one pound is better than gaining it:)



Week 4, Day 2



BREAKFAST
3/4 cup cooked oatmeal with a dash of cinnamon = 1 (B)
1 cup skim or 1% milk = 1 (M)
1/2 cup strawberries sprinkled with sweetener = 1/2 (Fr)
Coffee or tea



SNACK
1 medium orange = 1 (Fr)



LUNCH
Ham Sandwich (2 slices of Weight Watchers multigrain bread, 1 ounce of fat-free ham slices, 2 teaspoons of Dijon mustard, 3 tomato slices and 3 lettuce leaves) - 1 (B), 1 (P), (V)
6 broccoli florets and 6 cauliflower florets dipped into 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)
Water, coffee, tea or diet pop



SNACK
1 container of fat-free or low-fat yogurt = 1 (M)


1/2 cup strawberries = 1/2 (Fr)



DINNER
"Fried" Chicken- see recipe below = 3 (P) 1 (B), 40 optional calories

1 cup cooked rice = 2 (B). Cook rice in reduced-sodium chicken broth instead of water for added flavor.
Garden salad with 2 teaspoons of your favorite fat-free dressing = 2 (Fa), (V)
Water or diet pop



Recipe - "Fried" Chicken

1/3 cup plus 2 teaspoons low-fat buttermilk (1%)
1 pound 2 ounces chicken thighs (skinned)
1 1/2 ounces cornflake crumbs (Kellogg's Corn Flakes work great)
2 teaspoons sesame seeds

1. Preheat oven to 350 degrees. Pour buttermilk into shallow bowl; add chicken and turn to coat.

2. On paper plate combine cornflake crumbs and sesame seeds; dredge chicken in crumb-seed mixture.

3. Arrange chicken on nonstick baking sheet and bake until chicken is browned and crispy, about 40 minutes.

Approximate total time: 50 minutes (includes baking time)
Makes 2 servings

Each serving provides: 280 calories, 28 g protein, 8 g fat, 21 g carbohydrate, 96 mg calcium, 385 mg sodium, 78 mg cholesterol, 0.2 g dietary fiber.

Cornflake crumbs provide the crispy coating for the chicken in this recipe without using added oil. Prepare the crumbs by putting the cereal in either a food processor or into a Ziploc bag and gently press with a heavy spoon until the cereal has turned to crumbs.

Remember to drink your water, exercise and take your vitamins. Try to alleviate as much stress as possible with the Holidays coming as stress can cause you to overeat. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 1 Meal Plan

This meal plan and recipe are for Monday, which is the beginning of the fourth week. Can you believe it has been almost one entire month since we have started this weight loss transition. I would love to hear how much weight everyone has lost in one month.

Week 4, Day 1

BREAKFAST

3/4 ounce cold cereal = 1 (B)

1/2 cup blueberries = 1/2 (Fr)

1 cup skim or 1% milk = 1 (M)

Coffee or team

SNACK

1 container of fat-free or low fat yogurt = 1 (M)

1/2 cup blueberries = 1/2 (Fr)

LUNCH

Egg Salad in a Pita (1 hard-cooked egg, chopped with 2 tablespoons chopped celery, 2 teaspoons of reduced-calorie mayo, 1/2 teaspoon Dijon mustard, 3 tomato slices and 1/2 cup shredded lettuce stuffed into one small whole wheat pita) = 1 (P), 1 (F), 2 (B), (V)

6 carrot sticks and 1/2 cup cauliflower florets = (V)

Water, coffee, tea or diet pop

SNACK
1 apple = 1 (Fr)

DINNER

Philly Burgers - see recipe below = 1/2 (F), 2 1/2 (P), 2 (B), (V), 10 optional calories

Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)

Water or diet pop

Recipe - Philly Burgers

5 ounces lean ground beef

2 slices reduced-fat Cheddar cheese (1/2 ounce each)

1 teaspoon margarine

1/2 cup each sliced onions and green or red bell peppers

2 tablespoons sliced pepperoncini peppers (pickled hot peppers)

2 sandwich rolls (2 ounces each); each cut in half

1. Preheat broiler. Shape ground beef into 2 equal patties and arrange on rack in broiler pan; broil 5" from heat source until medium-rare, 2-3 minutes on each side, or until done to taste.

2. Top each burger with 1 slice of cheese and broil until cheese melts, about 1 minute.

3. While burgers are broiling prepare topping. In 9" nonstick skillet melt margarine, add onions and peppers and saute until lightly browned, 2-3 minutes. Stir in 1/4 cup water and continue cooking until water has evaporated, 1-2 minutes.

4. Onto bottom half of each roll arrange 1 burger' top each with half of the onion-pepper mixture and remaining half of roll.

Approximate total time: 20 minutes

Makes 2 servings

Each serving provides: 379 calories, 27 g protein, 12 g fat, 39 g carbohydrate, 170 mg calcium, 628 mg sodium, 62 mg cholesterol, 2 g dietary fiber

Make sure to drink your water, get moving and take your vitamins. Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 7 Meal Plan

Today was an exhausting day...too many activities with the kids:) I will post tomorrow's (Sunday's) meal plan tonight in order to give myself and everyone a chance to prepare one night ahead of time. I will be doing this from now on I think. I usually plan all my meals the day before so I stay on track. I will do this from now on. I will post all the meal plans one day ahead. Tomorrow night (Sunday), I will post the meal plan and recipe for Monday. Remember to weigh yourself Sunday morning before you eat or drink anything to get an accurate weight.

Week 3, Day 7 Meal Plan

BREAKFAST
Spanish Omelet - see recipe below = 1 (F), 2 (P), (V)
2 slices of Weight Watchers multigrain bread, toasted = 1 (B)
Coffee or tea

SNACK
1 container of fat-free or low fat yogurt = 1 (M)
1/2 banana = 1 (Fr)

LUNCH
Braised Vegetable Medley - see recipe in previous post = (V)
1 small whole wheat pita = 2 (B)
Stuff veggies from the Vegetable Medley into the pita and eat the rest as a side dish.
Water, coffee, tea or diet pop

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 cup strawberries = 1(Fr)

DINNER
1 cup cooked pasta of your choice with 1/2 cup reduced-calorie pasta sauce = 2 (B), (V)
2 ounces Italian-style sausage cooked in the oven = 2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)
Water or diet pop

Recipe - Spanish Omelet

1 teaspoon vegetable oil
1/4 cup each diced green bell pepper and chopped onion
2 garlic cloves, minced
1/2 cup canned Italian tomatoes (reserve liquid), seeded and finely chopped
2 eggs
1 teaspoon margarine
1 1/2 ounces low-fat Monterrey Jack cheese, shredded

1. In small saucepan heat oil; add pepper, onion and garlic and cook over medium heat, stirring frequently, until pepper is softened, about 2 minutes.

2. Add tomatoes with reserved liquid and stir to combine. Reduce heat to low and let simmer, stirring occasionally, until mixture is reduced by half, about 10 minutes.

3. While tomato mixture cooks, prepare omelet. Using a fork, in small mixing bowl beat together eggs and 2 tablespoons water.

4. Preheat broiler. In a 9" nonstick skillet that has a metal or removable handle melt margarine; add eggs and cook over medium-high heat, tilting pain, until bottom of omelet is set and lightly browned, about 1 minute. Sprinkle cheese over omelet.

5. Transfer skillet to broiler and broil 5" from heat source until omelet is cooked through, 2-3 minutes.

6. To serve, fold omelet in half and arrange on serving platter, spoon tomato mixture over center of omelet.

Approximate total time: 20 minutes
Makes 2 servings

Each serving provides: 198 calories, 13 g protein, 13 g fat, 6 g carbohydrate, 239 mg calcium, 319 mg sodium, 228 mg cholesterol, 1 g dietary fiber

Your surprise for this week is an ICE CREAM SUNDAE!!! Take a small bowl of your favorite ice cream and put a bit of chocolate syrup on it with some peanuts and even some berries. Do not go overboard, use a small bowl and a small quantity of syrup. Eat slow and savor the taste. Congratulations on another week well done!!!

Remember to drink your water and take your vitamins. Get back on track on Monday and Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 6 Meal Plan

It is Friday! I have already posted today's meal plan below (please see Week 3, Day 5 below). I am also going to post Saturday's meal plan and recipe today as well because tomorrow we will be taking our kids to the Santa Claus Parade in our town so I will not be able to post. This will give you a chance to prepare tomorrow's meal ahead of time so you can also enjoy your Saturday with your family.

Week 3, Day 6

BREAKFAST
1 egg scrambled = 1 (P)
2 slices of Weight Watchers multigrain bread = 1 (B)
1/2 cup strawberries = 1/2 (Fr)
coffee or tea

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1/2 cu strawberries = 1/2 (Fr)

LUNCH
Whole wheat bagel toasted = 2 1/2 (B)
1 ounce cold cuts (any kind) = 1 (P)
2 lettuce leaves, 3 tomato slices = (V)
6 celery spears and 6 cucumber spears = (V)
Water, coffee, tea, or diet pop

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 small orange = 1 (Fr)

DINNER
Greek Pasta Salad - see recipe below = 1 1/4 (F), 1/2 (P), 1 1/2 (B), (V)
1 1/2 ounce grilled chicken breast, cubed and tossed into the salad = 1 1/2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)

Recipe - Greek Pasta Salad

1 1/2 teaspoons olive oil
2 garlic cloves, cut into halves
1 1/2 cups cooked thin spaghetti
12 cherry tomatoes, cut into halves
10 small pitted Calamata olives, cut into halves
3/4 ounce feta cheese, crumbled, divided
1 tablespoon chopped fresh mint
1/4 teaspoon grated lemon peel
1/8 teaspoon pepper

1. In small saucepan heat oil; add garlic and cook over medium heat, until lightly browned, 1-2 minutes. Remove and discard garlic, reserving oil.

2. In medium mixing bowl combine spaghetti, tomatoes, olives, 1/2 ounce feta cheese, the mint, lemon peel and pepper; add heated oil and toss to coat.

3. To serve, transfer spaghetti mixture to serving bowl and sprinkle with remaining feta cheese.

Approximate total time: 20 minutes
Makes 2 servings

Each serving provides: 221 calories, 6 g protein, 9 g fat, 29 g carbohydrate, 89 mg calcium, 241 mg sodium, 9 mg cholesterol, 2 g dietary fiber

Enjoy your Friday and Saturday. Remember to drink your water and take your vitamins. I will post Sunday's meal plan early Sunday morning. Remember to weigh yourself on Sunday morning before you eat or drink anything and wait for the Sunday treat! Happy Weight Loss!

GIVE THE GIFT OF GOOD HEALTH!

With Christmas just around the corner and shopping for that perfect gift can be a challenge, think about the ones you love and give them a gift of health. Put the ones you love onto this site so they too can enjoy greater self-esteem that is achieved through looking and feeling good. Look through some of the banners on the side and purchase some exercise DVDs for the ones you love, give them a membership to a reputable weight loss facility or buy them some delicious muffins. Most of all, give them the support they need. Many people will make resolutions in the New Year to lose weight but weight loss does not have to be a passing phase or a fad. We can all make it a lifestyle and reap the rewards of lasting weight loss and great health for many years to come.

Weight Loss Transformation: Week 3, Day 5 Meal Plan

Hallelujah!!!! It is Friday!! Another week has come and gone and hopefully in a few days a few more pounds will be gone:)

Week 3, Day 5

BREAKFAST

3/4 cup cold cereal = 1 (B)

1 cup blueberries = 1 (Fr)

1 cup skim or 1% milk = 1 (M)

Coffee or tea

SNACK

1 container of fat-free or low-fat yogurt = 1 (M)

3 slices of Melba toast = 1/2 (B)

LUNCH

Salami sandwich (2 slices of Weight Watchers multigrain bread, 1 ounce of your favorite salami, 2 teaspoons of Dijon mustard) = 1 (B), 1 (P)

8 broccoli florets and 8 cherry tomatoes dipped in 1 teaspoon of fat-free dressing of your choice

= 1 (F)

Water, coffee, tea, diet pop

SNACK

1 small apple = 1 (Fr)

3 saltine crackers = 1/2 (B)

DINNER

London Broil with Mixed Vegetables - see recipe below = 1 (F), 3 (P), (V), 30 optional calories

1 cup cooked long grain rice = 2 (B). Cook rice in low-sodium chicken broth for more flavor.

Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)

Water or diet pop

Recipe - London Broil with Mixed Vegetables

15 ounces boneless top round steak

1/4 cup balsamic or red wine vinegar

1 tablespoon plus 1 teaspoon olive oil or vegetable oil

1 cup each sliced onions or shallots, red bell pepper strips, and sliced mushrooms

1 small garlic clove, minced

1 package (9 ounces) thawed frozen artichoke hearts, cut into halves

1/2 cup ready-to-serve, low-sodium chicken broth

2 tablespoons dry red table wine

1 teaspoon cornstarch

1 tablespoon each chopped fresh mint and fresh basil or 1/2 teaspoon basil leaves.

**Marinate the steak while preparing the remainder of the recipe or marinate the steak in the refrigerator overnight if making this recipe the following day.

1. In glass or stainless-steel bowl, combine steak and vinegar, turning to coat, set aside.

2. In 10" nonstick skillet heat oil; add onions, pepper, mushrooms and garlic and cook over medium-high heat, stirring occasionally, until pepper is tender-crisp, 3-4 minutes. Add artichokes and stir to combine. Reduce heat to medium, cover, and cook for about 5 minutes.

3. In a measuring cup, combine broth, wine and cornstarch, stirring to dissolve cornstarch; stir into skillet. Cook over low heat, stirring constantly, until mixture thickens slight. Remove steak from marinade and set aside. Stir marinade, mint, and basil into vegetable mixture and cook, stirring, constantly, until mixture comes to a boil, about 2 minutes. Set aside and keep warm.

4. Preheat broiler. Spray rack in broiling pain with nonstick cooking spray; arrange steak on rack and broil until browned and done to taste, 6-8 minutes on each side.

5. To serve, thinly slice steak diagonally across the grain and arrange on serving platter; top with vegetable mixture. Make sure to let the steak rest for about 10 minutes before cutting to allow the juices to redistribute and keep the steak juicy.

Approximate total time: 30 minutes (does not include marinating or resting time)

Makes 4 servings

Each serving provides: 273 calories, 30 g protein, 11 g fat, 12 g carbohydrate, 36 mg calcium, 91 mg sodium, 71 mg cholesterol, 4 g dietary fiber

See, who says you can't have wine on Friday night...just follow the recipe:) Remember to drink your water and take your vitamins. Enjoy your weekend and Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 4 Meal Plan

I had another stressful day yesterday. My son, who is 4, is sick and we were up all night. I struggle to stay on track when I am stressed because I have discovered that I am a stress eater. When I am stressed, nervous or worried, I want to EAT EVERYTHING! I have learned this by writing down everything I eat and the type of day I am having so I can associate my eating pattern with my mood. This has really helped me over the years. I suggest that you try to do the same. In any case, here is today's meal plan.

Week 3, Day 4

BREAKFAST

1 Eggo waffle = 1 (B), 1 (F)

1/2 cup strawberries = 1/2 (Fr)

Coffee or tea

SNACK

1 container of fat-free or low fat yogurt = 1 (M)

6 Breton whole wheat, reduced-sodium crackers = 1 (B)

LUNCH

Tuna Pita (1 whole wheat pita cut in half, 2 ounces of canned tuna packed in water, chopped up celery and chopped up red bell pepper, 1 tablespoon fat-free mayo). Combine the tuna, celery, bell pepper and mayo and divide in half.

Stuff each side of the pita with half the tuna salad = 2 (B), 1 (P), 1 (F)

6 carrot sticks and 6 cucumber spears

Water, coffee, tea or diet pop.

SNACK

1 container of fat-free or low-fat yogurt = 1 (M)

1/2 cup strawberries = 1 (Fr)

DINNER

Steak with Madeira-Mushroom Sauce - see recipe below = 1 (F), 3 (P), (V), 45 optional calories

6 ounces potato, cubed, cooked and mashed. Use low-sodium chicken broth instead of milk to mash and add basil and garlic for flavor instead of butter = 1 (B)

1/2 banana = 1 (Fr)

Water or diet pop

Recipe - Steak with Madeira-Mushroom Sauce

1/2 pound boneless sirloin steak or boneless top round steak

2 teaspoons olive oil or vegetable oil

1/2 cup each sliced white mushrooms and shiitake mushrooms

2 teaspoons all-purpose flour

1/2 cup low-sodium beef broth

1/4 cup dry Madeira wine

Dash of pepper

1. Preheat broiler. Arrange steak on rack in broiling pain and broil 5-6" from heat source, until medium-rare, 3-4 minutes on each side, or until done to taste.

2. In 10" nonstick skillet heat oil; add mushrooms and cook over medium-high heat, stirring frequently, until lightly browned, 1-2 minutes. Sprinkle with flour and stir quickly to combine. Continuing to stir, add remaining ingredients; cook, stirring frequently, until mixture thickens, 3-4 minutes.

3. To serve, thinly slice steak diagonally across the grain and arrange on serving platter; top with mushroom mixture. Before cutting, let the steak rest for about 10 minutes to allow the juices to redistribute so the steak stays moist.

Approximate total time: 20 minutes

Makes 2 servings

Each serving provides: 288 calories, 27 g protein, 13 g fat, 8 g carbohydrate, 14 mg calcium, 61 mg sodium, 76 mg cholesterol, 1 g dietary fiber

We are almost at the end of the week again. Enjoy your dinner. Remember to drink your water and take those vitamins. Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 3 Meal Plan

We have reached the middle of yet another week. I hope you are starting to see some great results and are motivated to continue living a healthy lifestyle. Weight loss in not just about looking great, it is also about feeling healthy and full of energy and knowing that you are doing something wonderful for yourself.

Week 3, Day 3

BREAKFAST

3/4 cup cold cereal = 1 (B)

3/4 cup skim or 1% milk = 3/4 (M)

1/2 cup berries = 1/2 (Fr)

Coffee, tea

SNACK

1 container of fat-free or low-fat yogurt = 1 (M)

6 Melba toast = 1 (B)

LUNCH

2 slices of Weight Watchers multigrain bread = 1 (B)

1 ounce sliced turkey = 1 (P)

2 teaspoons of Dijon mustard

8 spears each of red bell pepper and cucumber

Water, coffee, tea or diet pop

SNACK

1/2 cup of fat-free or 1% cottage cheese = 1 (P)

1/2 cup berries = 1/2 (Fr)

3 saltine crackers = 1/2 (B)

DINNER

Garlic 'n' Onion-Mashed Potatoes - see recipe below = 1/4 (M), 1 (F), 1 1/2 (B)

2 ounces honey-garlic Italian sausage cooked in the oven with the fat drained = 2 (P). These sausages are purchased packaged in the meat section of your grocery store.

Garden salad with 1 tablespoon of your favorite fat-free dressing = 2 (F)

1 small orange = 1 (Fr)

Recipe - Garlic 'n' Onion-Mashed Potatoes

9 ounces pared potatoes, cubed

1/4 cup diced onions

1 1/2 garlic cloves, chopped

1/4 cup skim or 1% milk

2 teaspoons margarine

dash of pepper

1. In 2-quart saucepan bring 1/1 2 quarts water to a boil; add potatoes, onion and garlic and cook until potatoes are fork-tender, 10-15 minutes.

2. While potatoes are cooking, prepare milk mixture. In a small nonstick saucepan combine milk, margarine and pepper and cook over low heat until margarine is melted. Keep warm over low heat.

3. Pour potato-onion mixture through a colander, discarding cooking liquid. Transfer potato-onion mixture back into the saucepan and using a potato masher, mash potato-onion mixture. Slowly add the milk mixture and continue mashing until potatoes are fluffy and lump-free. If you have a hand mixer, you can use the hand mixer to mash the potatoes.

Approximate total time: 25 minutes

Makes 2 servings

Each serving provides: 170 calories, 5 g protein, 4 g fat, 29 g carbohydrate, 112 mg calcium, 90 mg sodium, 1 mg cholesterol, 2 g dietary fiber

Let's get over the hump together and stay focused. The Holidays are just around the corner and we want to look fabulous:) Enjoy and Happy Weight Loss!

THE GUILT-FREE MUFFINS! 100 CALORIES PER MUFFIN

As I mentioned before, I ordered these muffins that my friend said were awesome and only 100 calories per muffin. I had to try these for myself. A muffin that can count as one bread selection and still taste like chocolate....hhhmmmm...that is for me. Anyway, I ordered the chocolate muffin mix and made some up....I have to say, they are not bad at all. In fact, they are quite good. What I like about them besides the low calories and the good taste, they are really portable. I can grab on with my coffee in the morning and eat it in the car. Anyway, I really like them and will buy more. Anything chocolate that helps me lose weight is my kind of food:) You can click on the Vitalicious muffin picture on the side if you want more information. If you do get some, let me know how you like them.

Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 2 Meal Plan

It is Tuesday. I had a very hard day yesterday. It has been snowing for almost 24 hours nonstop. We have about 30 or 35 cm of snow. It is a good time to curl up with a book and have a hot cup of tea or coffee and try to stay out of the fridge. Think weight loss...weight loss....


Week 3, Day 2


BREAKFAST
1 egg scrambled egg = 1 (P)
2 slices of Weight Watchers multigrain bread = 1 (B)
2 teaspoons of reduced-calorie margarine = 1 (F)
Coffee or tea


SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 cup blackberries = 1 (Fr)


LUNCH
Chicken Salad Wrap (1 large whole wheat wrap, 1 ounce of chicken, cubed, half cup celery cut into small pieces, 1 tablespoon reduced-calorie mayo). Combine the chicken and celery with the mayo and mix until everything is coated with the mayo. Spread the mixture onto the wrap and roll up = 2 (B), 1 (P), 1 (F), (V)
6 celery spears and 6 red bell pepper spears = (V)
Water, coffee, tea or diet pop


SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
6 slices of Melba toast = 1 (B)


DINNER
Vegetable Risotto - see recipe below = 1 (F), 1 (B), (V), 10 optional calories
2 ounces grilled chicken breast, seasoned with herbs and spices (NO SALT) = 2 (P)
1 cup blackberries = 1 (Fr)


Recipe - Vegetable Risotto = 1 (F), 1 (B), (V), 10 optional calories


2 cups each sliced mushrooms and thoroughly washed chopped leaks (white portion only) or onions
1 cup chopped red bell peppers
1 tablespoon plus 1 teaspoon olive or vegetable oil
4 ounces uncooked short-grain rice (arborio rice)
2 cups of ready-to-serve, low-sodium chicken broth
1 package (9 ounces) frozen artichoke hearts (halves or quarters)
2 tablespoons dry white table wine
1 tablespoon chopped fresh flat leaf parsley
1 teaspoon oregano leaves


1. In 2-quart microwavable casserole combine mushrooms, leeks, peppers and oil and stir to coat; microwave on high for 2 minutes, stirring once halfway through cooking, until peppers are tender.


2. Add rice and stir to combine; microwave on high for 1 minute. Stir in broth and microwave on high for 8 minutes, stirring every 2 minutes.


3. Add remaining ingredients; microwave on medium for 4 minutes, stirring once halfway through cooking until artichokes are heated through.


Approximate total time: 25 minutes
Makes 4 servings


Each serving provides: 224 calories, 6 g protein, 5 g fat, 39 g carbohydrate, 61 mg calcium, 540 mg sodium, 0 mg of cholesterol, 4 g dietary fiber


I hope it sunny where you are. Enjoy your day and Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 1 Meal Plan

It is the start of another week. I hope you enjoyed your hamburger and am eager to hear your weight loss success that far. I would love to hear your comments.


Week 3, Day 1


BREAKFAST
3/4 cup cold cereal = 1 (B)
1/2 cup fat free cottage cheese = 1 (P)
1/2 cup grapes = 1 (Fr)
Coffee or tea


SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
6 low-sodium whole wheat Breton crackers = 1 (B)


LUNCH
Tuna salad pita (combine 2 ounces of canned tuna with one tablespoon of reduced-calorie mayo. Heat up a small whole wheat pita, cut the top off and stuff with tuna salad) = 1 (P), 2 (B), 1 (Fa)
6 celery sticks and 6 broccoli florets
Water, coffee, tea or diet pop


SNACK
1 cup strawberries = 1 (Fr)
1/2 cup skim or 1% milk = 1/2 (M)


DINNER
Chicken Pot Pie - see recipe below = 1/2 (M), 1 (F), 2 (P), 1 (B), 45 optional calories.
Garden salad with one teaspoon of your favorite fat-free dressing = 1 (F)
Water or diet pop


Recipe - Chicken Pot Pie - Use leftover cooked chicken in this tasty pie.


2 teaspoons margarine
1 cup each sliced mushrooms and broccoli florets
1/2 cup each diced onion and sliced carrots
1/4 pound cooked, skinned and boned chicken, cubed
1 teaspoon all-purpose flour
1/2 cup ready to serve, low-sodium chicken broth
1 cup skim or 1% milk
1 egg white
1/2 cup plus 2 teaspoons buttermilk baking mix


1. In 9" nonstick skillet melt margarine; add vegetables and saute over medium heat until carrot is tender-crisp, 2-3 minutes. Add chicken and stir to combine.


2. Sprinkle flour over vegetable-chicken mixture and stir quickly to combine; cook, stirring constantly, for 1 minute. Continuing to stir, gradually add broth; bring mixture to a boil. Reduce heat to low and let simmer until mixture thickens, about 5 minutes.


3. Preheat over to 350 degrees. In a small mixing bowl add milk and egg white to baking mix and stir until thoroughly combined.


4. Spray 8" pie plate with nonstick cooking spray; spoon vegetable-chicken mixture into plate. Stir baking mix mixture and spread evenly over vegetable-chicken mixture. Bake until topping is golden brown, about 15 minutes


Approximate total time: 35 minutes (including baking time)
Makes 2 servings


Each serving provides: 346 calories, 28 g protein, 12 g fat, 32 g carbohydrate, 239 mg calcium, 487 mg sodium, 53 mg cholesterol, 2 g dietary fiber


Enjoy your Monday. Remember to drink your water, move your booty and take your multivitamins. Happy Weight Loss!

Weight Loss Transformation: Week 2, Day 7 Meal Plan

It is Sunday....weigh day. How did you do? I am sure you did great. Today, there will be no recipe. Today for dinner you get a treat but you have to be good all day:) Drink your water and snack on veggies.

BREAKFAST

1 small pancake with 1 tablespoon calorie-reduced syrup = 1 (B), 1 (F)

1/2 cup blueberries = 1/2 (Fr)
Coffee or tea

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1/2 cup blueberries = 1 (Fr)

LUNCH
2 slices of Weight Watchers multigrain bread = 1 (B)
1 ounce of sliced turkey breast = 1 (P)
1 tablespoon of mustard
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)
Water, coffee, tea or diet pop

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 orange = 1 (Fr)

DINNER
SURPRISE!!!! You get to have a take-out hamburger. Go to your favorite diner and get a hamburger. You can put anything on it except for cheese and bacon. Load it up with your favorite toppings. Instead of fries, have a side salad with fat=free dressing.
Have a diet pop. No need for water with this dinner:)

Congratulations on another week well done. Remember to drink your water and take your multivitamins. Enjoy your hamburger and gear up for another week! Happy Weight Loss!

Weight Loss Transformation: Week 2, Day 6 Meal Plan

It is Saturday. The hustle and bustle of the week is over. It is time to relax and enjoy a meal slowly and really savor the flavor. Tomorrow is weigh day again! I am still eager to hear comments on how you are enjoying the meals and the recipes and, of course, I would love to hear your success stories as well.

Week 2, Day 6 Meal Plan

BREAKFAST

1 scrambled egg = 1 (P)

2 slices of Weight Watchers multigrain bread = 1 (B)

1 container of fat-free or low fat yogurt = 1 (M)

Coffee or tea

SNACK

1 cup blackberries = 1 (Fr). I always sprinkle a packet of sweetener on my berries. It makes them a lot sweeter and juicier.

LUNCH

Veggie Pita = 2 (B), 1 (F), (V) For this, you can use your favorite frozen veggie combinations or fresh veggies if you prefer. Just make sure there are no peas or corn in the mixes are these are starchy veggies. Steam you veggies until tender-crisp and season them with your favorite dried herbs. When ready, stuff you pita with the veggies until it is busting at the seams. If you can't get all the veggies in, just use the remaining veggies as a side dish. Drizzle 1 tablespoon of low-fat Italian dressing on top of the hot veggies once they are in the pita and enjoy.

Water, coffee, tea or diet pop

SNACK

1/2 banana = 1 (Fr)

3/4 cup fat free or 1% milk = 3/4 (M)

DINNER

Sole with Vegetable-Rice Stuffing - see recipe below = 1/4 (M), 1 (F), 3 (P), 1 (B), 20 optional calories.

1/2 cup cooked rice = 1 (B). Cook rice in low-sodium chicken broth as it adds a mountain of flavor.

Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)

Water or diet pop.

Recipe - Sole with Vegetable-Rice Stuffing

1/4 cup each finely chopped celery, finely chopped onion, and shredded carrot

1 tablespoon plus 1 teaspoon reduced-calorie margarine, divided

1 cup cooked regular long-grain rice

1/4 cup plain low-fat yogurt

1 tablespoon fresh grated lemon peel

1/4 teaspoon each thyme leaves and paprika

2 sole fillets, 1/4 pound each**

1 teaspoon all-purpose flour

1/2 cup bottled clam juice

1 tablespoon dry white table wine.

1. In 1-quart microwavable casserole combine celery, onion, carrot and 2 teaspoons margarine; microwave on high for 2 minutes until celery is soft, stirring once halfway through cooking.

2. In small mixing bowl combine half of the vegetable mixture, the rice, yogurt, lemon peel, thyme and paprika; mix well.

3. Onto center of each fillet arrange an equal amount of the vegetable-rice mixture; roll fillets to enclose filling. Arrange fillets on microwavable plate.

4. Microwave on high for 6 minutes, rotating plate 1/2 turn every 2 minutes, until fish flakes easily when tested with a fork. Set aside and keep warm.

5. In small microwavable mixing bowl melt remaining margarine on high for 30 seconds; stir in flour. Microwave on high for 30 seconds. Stir in clam juice, wine, and reserved vegetable mixture and microwave on high for 2 minutes, stirring once halfway through cooking, until hot.

6. To serve, spoon clam juice mixture onto serving platter; arrange fillets on serving platter.

Approximate total time: 30 minutes

Makes 2 servings

Each serving provides: 287 calories, 26 g protein, 6 g fat, 30 g carbohydrate, 111 mg calcium, 341 mg sodium, 56 mg cholesterol, 1 g dietary fiber

**If you can't get fillet of sole, you can substitute flounder fillets in this recipe.

I have tried this recipe in both the microwave and in the oven. For a weeknight dinner, the microwave is much faster but for a Saturday night dinner, I would cook the fish in the oven until flaky. You can use the microwave or the stove top for all other steps.

Enjoy your weekend! Remember to drink your water, be active and take your multivitamins. Happy Weight Loss!

Healthy Restaurant Choices - Watch WebMD Video

I thought I would pass this link onto you. It is very interesting. It gives you tips on how to stay on track even when eating out.

Healthy Restaurant Choices - Watch WebMD Video

Weight Loss Transformation: Week 2, Day 5 Meal Plan

It is FRIDAY!!!!!!! The weekend is here and the most challenging part of the week. Please try to stay on track and remember that this is not a diet but a way of life now. I know that Christmas is coming and we all tend to get off track during the Holidays...that is okay. Just remember to get back on track as soon as possible. This applies to any time you ever get off track...get back on track ASAP before all your hard work goes right down to your butt and thighs:)

Week 2, Day 5 Meal Plan

BREAKFAST

1 Eggo waffle = 1 (B), 1 (F)

1/2 cup fat free cottage cheeses = 1 (P)

1/2 cup berries = 1/2 (Fr)

Coffee or tea

SNACK

1 container of fat free or low fat yogurt = 1 (M)

1/2 cup berries = 1/2 (Fr)

LUNCH

Pita Pizza (cut a small opening at the top of 1 whole wheat pita and spread 1/2 cup of reduced-calorie pasta sauce inside. Put 1 ounce of pepperoni or salami and 2 slices of reduced-calorie cheese [30 calories per slice] on top of the pita and microwave for approximately 45 seconds or until the cheese has melted). = 2 (B), 2 (P), (V)

6 carrot stick, 6 cherry tomatoes and six cucumber spears = (V)

Water, coffee, tea or diet pop

SNACK

1 container of fat free or low fat yogurt = 1 (M)

1/2 banana = 1 (Fr)

DINNER

2 grilled cheese sandwiches (you will need 4 slices of Weight Watchers multigrain bread, 2 slices of reduced-calorie cheese, 4 teaspoons of reduced-calorie margarine [30 calories per teaspoon]). Spread one teaspoon of margarine on one side of each one of the bread slices, put one slice of cheese between two piece of bread and make a cheese sandwich. Spray a nonstick frying pan with nonstick cooking spray and grill the sandwiches until the bread is toasted and the cheese is melted. You could also use a sandwich maker for this = 2 (B), 1 (P), 2 (F)

Braised Vegetable Medley - see recipe below = (V), 25 optional calories

Water or diet pop

Recipe - Braised Vegetable Medley

1/4 cup dry white table wine

2 tablespoons each lemon juice and balsamic or red wine vinegar

2 garlic cloves

1/4 teaspoon each mustard seed and fennel seed

1 teaspoon chopped fresh parsley

1 cup each sliced carrots and zucchini (1" thick pieces) and mushrooms cut in quarters

1/2 cup frozen pearl onions

1. In a 10" nonstick skillet combine 1/4 cup water, the wine, lemon juice, vinegar, garlic, mustard seed, fennel seed and parsley; cover and cook over high heat until mixture comes to a boil. Boil for 2 minutes until the flavors blend.

2. Set sieve over small mixing bowl and pour wine mixture through sieve, reserving liquid and discarding solids. Return wine mixture to skillet.

3. Bring wine mixture to a boil; add carrots. Reduce heat to medium-low, cover, and cook until tender-crisp, 5-7 minutes. Add remaining ingredients, cover, and cook until vegetables are fork-tender, about 5-7 minutes.

Approximate total time: 25 minutes

Makes 2 servings

Each serving provides: 91 calories, 3 g protein, 1 g fat, 16 g carbohydrate, 59 mg calcium, 33 mg sodium, 0 mg cholesterol, 3 g dietary fiber

This vegetable dish is an amazing side to the grilled cheese sandwiches. Remember to drink your water, go for a walk and take your vitamins. Enjoy the weekend and Happy Weight Loss!

Weight Loss Transformation: Week 2, Day 4 Meal Plan

We are nearing the end of the week. I hope your weight loss transformation is becoming a little easier with each passing day and you are starting to see and feel the results. Here is another day's meal plan.

Week 2, Day 4 Meal Plan

BREAKFAST

1/2 cup orange juice = 1 (Fr)

1 egg done any way you like = 1 (P)

2 slices of Weight Watchers multigrain bread = 1 (B)

Coffee or tea

SNACK

1 container of fat-free or low fat yogurt = 1 (M)

2 slices of Weight Watchers raisin bread = 1 (B)

LUNCH

Ham Sandwich (1 ounce sliced smoked ham, 2 lettuce leaves, 3 tomato slices, 2 teaspoons of mustard on 2 slices of Weight Watchers multigrain bread) = 1 (P), 1 (B), (V)

Cucumber and tomato salad with 1 tablespoon fat=free Italian dressing = 1 (F), (V)

Water, coffee, tea, diet pop

SNACK

1 container of fat-free or low fat yogurt = 1 (M)

6 slices of Melba toast = 1 (B)

DINNER

Lemon-Poppy Seed Noodles - see recipe below = 1/2 (F), 1 (B), 35 optional calories

2 ounces grilled or broiled turkey breast seasoned to taste (NO SALT) = 2 (P)

Garden salad with 1 tablespoon fat-free Italian dressing = 1 (F)

1 cup strawberries = 1 (Fr)

Water or diet pop

Recipe-Lemon-Poppy Seed Noodles

1 tablespoon each of whipped butter and lemon juice

1 teaspoon each poppy seeds and margarine

1/2 teaspoon grated lemon peel

1/4 teaspoon pepper

1 cup cooked noodles (h0t)

In a small nonstick saucepan combine all ingredients except noodles; cook over high heat until butter and margarine are melted, about 1 minute. Add cooked, hot noodles and stir to coat with butter mixture.

Approximate total time: 15 minutes

Makes 2 servings

Each serving provides: 135 calories, 3 g protein, 6 g fat, 16 g carbohydrate, 31 mg calcium, 53 mg sodium, 28 mg cholesterol, 1 g dietary fiber

Please remember to drink your water, go for a walk, do not eat 2 hours before bedtime and take a good multivitamin with minerals. Again, I would love to hear your comments. Enjoy and Happy Weight Loss.

Weight Loss Transformation: Week 2, Day 3 Meal Plan

It is hump day! We are almost through this week as well. How time flies when you feel healthy! Please remember that you need to take a multivitamin with minerals every day to make sure you are getting enough vitamins and minerals. I take one every night before bed.

Week 2, Day 3 Meal Plan

BREAKFAST

1/2 cup cooked oatmeal with 1 packet of sweetener and a pinch of cinnamon sprinkled on top = 1 (B)

1/2 cup (250 ml) skim or 1% milk = 1/2 (M)

Coffee or tea

SNACK

Yogurt parfait with blueberries. Mix one container of fat-free plain yogurt with 1 packet of sweetener and in a tall glass alternate one layer of yogurt with one layer of blueberries (1 cup) = 1 (M), 1 (Fr)

LUNCH

1 large whole wheat tortilla wrap = 2 (B)

1 tablespoon of reduced-calorie mayo = 1 (F)

1 ounce sliced turkey breast = 1 (P)

2 slices of fat-free cheese (30 calories per slice) = 1 (P)

6 carrot sticks and 6 celery spears = (V)

Water, coffee, tea or diet pop

SNACK

1 cup blueberries sprinkled with 1 packet of sweetener = 1 (Fr)

6 pieces of Melba toast = 1 (B)

DINNER

Cheese and Broccoli Soup- see recipe below = 1/2 (M), 1/2 (F), 1/2 (P), 1/4 (B), 5 optional calories

1/2 cup seasoned croutons = 3/4 (B)

Garden salad with 1 1/2 ounces of Parmesan cheese = 1 1/2 (P)

1 tablespoon fat-free Italian Dressing = 1 (F)

Water or diet pop

RECIPE - Cheese and Broccoli Soup

1 teaspoon reduced-calorie margarine

2 tablespoons finely chopped onion

1 tablespoon plus 1 1/2 teaspoon all-purpose flour

1 cup each skim or 1% milk and broccoli florets

1 packet instant chicken broth and seasoning mix

1/2 teaspoon chopped fresh parsley

3/4 ounce reduced-fat cheddar cheese, shredded

dash of pepper

1. In a 2-quart nonstick saucepan melt margarine; add onion and saute over medium-high heat, until softened, 1-2 minutes. Sprinkle flour over onion and stir quickly to combine. Continuing to stir, add 1 cup water and the milk; add broccoli, broth mix, parsley and pepper.

2. Reduce heat to low and cook, stirring occasionally, until broccoli is tender, 10-15 minutes (do not boil). Let cool slightly.

3. In blender, process half of the soup until smooth; return to saucepan. Stir in cheese and cook over low heat until cheese is melted, about 5 minutes.

Approximate total time: 30 minutes

Makes 2 servings, about 1 1/4 cups each

Each serving provides: 142 calories, 11 g protein, 4 g fat, 16 g carbohydrate, 276 mg calcium, 690 mg sodium, 10 mg cholesterol, 0.3 g dietary fiber

Enjoy this delicious recipe. Make sure you are drinking your water and taking your vitamins. Happy Weight Loss!

Weight Loss Transformation: Week 2, Day 2 Meal Plan

It is the start of Day 2. I hope you are enjoying the recipes. I have ordered some muffins and am looking forward to trying them. I will let you know once I get them. They are great because you can take a muffin with you in the car with your coffee to go. Just make sure you bring the rest of your breakfast with you.

Week 2, Day 2 Meal Plan

BREAKFAST
2 slices of Weight Watchers multigrain bread = 1 (B)
1/2 cup fat-free or low fat cottage cheese = 1 (P)
1/2 orange = 1 (Fr)
1 cup (250 ml) skim or 1% milk = 1 (M)

SNACK
1 small apple = 1 (Fr)
3 slices of Melba toast = 1/2 (B)

LUNCH
Crunchy tuna wrap (1 ounce tuna with 2 tablespoons chopped celery, 2 teaspoons reduced-calorie mayo, 3 tomato slices wrapped in one small whole wheat tortilla wrap) = 1/2 (P), 1 (F), 1 (B), (V)
6 red bell pepper strips and 6 cucumber strips = (V)
Water, coffee, tea or diet pop

SNACK
1 container of fat free or low fat yogurt = 1 (M)
3 cups fat free microwavable popcorn, popped = 1 (B)

DINNER
Spinach and Pasta Casserole - see recipe below = 1/4 (M), 3/4 (F), 2 1/2 (P), 1 1/2 (B), 50 optional calories
Steamed yellow zucchini and yellow squash = (V) Flavor the water with herbs and lemon juice and the veggies will taste great.
Water or diet pop

RECIPE- Spinach and Pasta Casserole

1 tablespoon each of reduced-calorie margarine and all-purpose flour
1/2 cup skim or 1% milk
1/4 cup ready-to-serve low sodium chicken broth
2 1/4 ounces small tubular pasta of your choice, cooked
1/2 cup each of well-drained cooked, chopped spinach and part-skim ricotta cheese
1 1/2 ounces mozzarella cheese, shredded, divided
1/4 cup thawed frozen egg substitute
2 tablespoons grated Parmesan cheese, divided

1. In a 1-quart saucepan melt margarine over high heat; sprinkle with flour and stir quickly to combine. Continuing to stir, cook for 30 seconds. Gradually stir in milk and chicken broth. Reduce heat to medium-high and cook, stirring constantly, until mixture thickens slightly, about 3-4 minutes.

2. Add pasta and spinach and stir well to combine; set aside.

3. Preheat oven to 350 degrees. In medium mixing bowl combine ricotta cheese, 1 ounce of mozzarella cheese, the egg substitute and 1 tablespoon Parmesan cheese; add spinach mixture and stir to combine.

4. Spray 1-quart casserole with nonstick cooking spray and add spinach-cheese mixture to casserole. Sprinkle with remaining mozzarella and Parmesan cheeses and bake until cheeses are melted, about 20 minutes.

Approximate total time: 35 minutes (includes baking time)
Makes 2 servings.

Each serving provides: 372 calories, 24 g protein, 15 g fat, 36 g carbohydrate, 501 mg calcium, 503 mg sodium, 41 mg cholesterol, 2 g dietary fiber.

Even though you may not like spinach, it is very, very good for you and you will hardly taste it with all the cheese and egg in this recipe.

Remember to drink your water and do some exercise. Enjoy and Happy Weight Loss!