My Weight Loss Transformation

THE WARM WEATHER IS FINALLY HERE!

2008-04-21T05:05:00.000-07:00

After a long hiatus, I am back! The warm weather is finally here and I am so ready for it. I am so fed up with the snow and cold that if it does not snow again for the next three years, I will be perfectly happy.

I am just going to go off topic for a few minutes and say this: My husband and I are trying to sell our boat. Well, it is really my husband's boat that he got WAYYYYYY before my time. It is a ski boat and since we now have to little kids, the boat has not been used. It is in excellent condition and is on e-bay. The item number is 110245371248. What better way to show off your brand new bikini body than to go out on a brand new boat!

I hope all of you are having success with my weight loss tips. I would still love to hear your success stories.

HAPPY WEIGHT LOSS!

WEIGHT LOSS TRANSFORMATION: CINNAMON CRISP TORTILLAS!

2008-01-13T14:58:00.000-08:00

Here is a recipe for cinnamon tortillas. These are a great alternative to regular chips that are full of fat and salt! These are also really good if you are craving something sweet.

Recipe - Cinnamon Crisp Tortillas

You will need:

2 flour tortillas (6" diameter each)
2 teaspoons reduced-calorie margarine, melted, divided
1/2 teaspoon each ground cinnamon, divided, and granulated sugar

1. Preheat broiler. Arrange tortillas on nonstick baking sheet and brush each tortilla with 1/4 of the margarine and sprinkle with 1/4 of the cinnamon. Broil 6" from heat source until margarine is bubbly, 1-2 minutes.

2. Combine remaining cinnamon with the sugar. Turn tortillas over; brush each with half of the remaining margarine and then sprinkle each with half of the cinnamon-sugar mixture. Broil until cinnamon-sugar mixture caramelizes, about 1 minute.

Approximate total time: 10 minutes
Makes 2 servings: 1 tortilla each

Each serving provides: 1/2 (F), 1 (B), 5 optional calories.
Per serving: 92 calories, 2 g protein, 4 g fat, 13 g carbohydrate, 47 mg calcium, 180 mg sodium, 0 mg cholesterol, 1 g dietary fiber

There are great snacks to have. Just make sure you factor them into your daily intake. Enjoy and Happy Weight Loss!

WEIGHT LOSS TRANSFORMATION: MEN'S HEALTH!

2008-01-09T08:32:00.000-08:00

Nowadays most information about weight loss and nutrition is geared towards women. I found some information for the men out there that I hope you find useful.

Eating a diet that provides all the nutrients your body needs helps you to focus more productively on your academics, maintain or reduce your weight, make a real impact on your mood, and perform better in sports. Eating well also dramatically reduces your chances of getting some of the chronic diseases that affect men at a higher rate than women.

How does a man's diet affect his risk factors for disease? Diet, exercise and alcohol intake affect your health now and your risk for developing certain diseases in later life, such as obesity, heart disease, diabetes, and several types of cancer.

You will immediately notice some of the payoffs of eating well and exercising regularly by how you look and feel. The long-term health benefits will be the results of health habits you make now and in the near future. Small changes you make now can add up over time to big dividends.

Of the 10 leading causes of death and disease, 4 are associated directly with diet - heart disease, cancer, stroke and diabetes. Another 3 are associated with excessive alcohol use (accidents and injuries, suicide and homicide).

How does diet relate to heart disease? Heart disease is responsible for 1 out of every 2 deaths in the United States. Men's risk of having heart disease is higher than women's, until women reach the age of menopause.

Major controllable factors that contribute to heart disease are:
- High blood cholesterol levels
- High blood pressure
- Diabetes
- Obesity
- Cigarette smoking
- Physical inactivity
- Increasing age
- Family history of early onset of heart disease

Diet-related recommendations for heart health include:
-Reduce the amounts of total fat, saturated fat (found in animal products such as meat, higher fat dairy products, butter, and eggs), transfatty acids (found in liquid oils that have been chemically hardened, such as margarine, Crisco, and most commercial cookies and baked products), cholesterol (high in shellfish, egg yolks, and organ meats), and sodium (salt) in your diet

-With the guidance of your health provider, monitor and control blood pressure and blood cholesterol levels
Maintain a healthy weight
-If you have diabetes, manage your blood glucose levels well
-Eat plenty of high fiber foods (whole grains; fresh fruits and vegetables; legumes such as beans, peas, and lentils; nuts and seeds)
-Limit your alcohol intake. Dietary recommendations allow 2 drinks per day for men. Drinking beyond these moderate levels raises the risk of accidents, violence, hypertension, cancer and heart disease.

Can I reduce my cancer risk by how I eat? Cancer can also be reduced by lifestyle changes, many of which are diet-related. These include:
-Maintaining a healthy body weight
-Reducing your fat intake
-Limiting your alcohol intake
-Boosting your fiber intake by eating plenty of beans, whole grains, fruits and vegetables (especially vegetables that are deep-yellow, dark-green and leafy, or from the cabbage family).
Can guys get osteoporosis?Yes! According to the National Institutes of Health, 2 million American men have osteoporosis, a disease that weakens bones and leaves them vulnerable to breaks. Men over 50 are at greater risk of developing osteoporosis-related fractures than they are of prostate cancer, the National Osteoporosis Foundation stated in 2003. By age 65, men lose bone mass as fast as women do. By age 75, 1/3 of men have osteoporosis.

Problems like hip, back, and wrist fractures may seem like something only old people worry about, but bone loss can begin in early adulthood. It is good to know some of things you can do to help keep your bones healthy and strong.

Risk factors for osteoporosis that are beyond your control:
-Age - The older you are, the more at risk you are of osteoporosis.
-Family history - If you have a parent, brother or sister with osteoporosis, you are at greater risk.
-Race - You're at greater risk if you are white or Asian.
-Thin and small - If you are a man who is exceptionally thin or has a small body frame, your risk is higher because smaller men often have less bone mass to draw from as they age.

About half of all severe cases of osteoporosis in men are caused by factors you can control. Ones that relate to nutrition and fitness include:

-Not enough calcium in your diet - Men should get around 1000 mg of calcium every day (8 oz. of milk or yogurt contain 300 mg. of calcium).
-Heavy drinking - Alcohol reduces bone formation and interferes with your body's ability to absorb calcium. For men, heavy drinking is one of the most common risk factors for osteoporosis.
-Eating disorders - Men with anorexia nervosa or bulimia are at higher risk of lower bone density in their lower backs and hips.
-Inactive lifestyle - Men who don't exercise regularly are at higher risk of osteoporosis.

As is true for many chronic diseases, prevention is the best "treatment." Be sure you are getting enough calcium and vitamin D (added to most dairy products, and found in most general multiple vitamin/mineral supplements). Both nutrients are essential for building peak bone mass when you are young and for preventing bone loss as you get older. Your skeleton is 99% of your body's calcium. If your body doesn't get enough calcium for its varied functions, it will steal it from your bones.

Weight Loss Transformation: Nutritional Needs!

2008-01-07T04:42:00.000-08:00

NUTRITIONAL NEEDS FOR AN ACTIVE BODY!

1.The nutritional needs for an active body are as follows:
A. Enjoy a variety of foods.
B. Emphasize on whole grain cereals, breads, other grain products, fruits and vegetables.
C. Choose low fat dairy products, leaner meats and foods prepared with little or no fat.
D. Achieve and maintain a healthy body weight by doing regular physical activity and healthy eating.
E. Limit salt, alcohol and caffeine.

The obvious difference between active and non-active people is that physically active people need to eat more calories because they use more calories. However, the basic dietary needs of active people are not very different than the needs of any ordinary healthy person.

Basically this breaks down into the following outline of a healthy, balanced diet:
CARBOHYDRATES: 60 - 70 % of daily caloric intake
PROTEIN: 12 - 15 % of daily caloric intake
FAT: less than 30% of daily caloric intake
VITAMINS: supplied in the balanced diet by eating a minimum of 5 servings fruit/veggies per day
MINERALS: supplied in the balanced diet
FLUIDS: proper hydration before and during physical activity and rehydration afterwards.

2. CARBOHYDRATES - are found in ALL the four FOOD GROUPS!
Carbohydrates are found in foods in 2 forms:
Fruits and vegetables:
STARCHES (complex carbohydrates) are chains of sugar molecules which once broken down by digestion provide the simple sugars needed for fueling exercise.
MILK PRODUCTS Meats & Alternatives2 - 3SERVINGS PER DAY
Some examples of one serving:1/2 cup lentils, kidney beans, chick peas2 tbsp. peanut butter
SIMPLE SUGARS are single and double molecules that are quickly digested into glucose. Glucose can then circulate around the body in the bloodstream, fueling the brain and muscle cells or it can be stored in the liver and muscles as glycogen until it is needed.
Carbohydrates, once digested and assimilated by the body are the major source of food energy for exercise. We can actually fuel our muscles with any type of carbohydrate, natural such as fruit juices or refined such as candy and soft drinks. Our body cannot discern between the two. BUT from a purely nutritional, health standpoint, the best choices are the carbohydrates that are refined the least, such as fruits, veggies and whole grains, cereals and legumes rather than white breads, soft drinks, candies, cakes and cookies. All the natural choices have the added bonus of containing more vitamins and minerals, necessary for optimal athletic performance.
The body can't store large amounts of carbohydrates. For most of us, a few hours of vigorous activity will deplete stored carbohydrates. Thus we need to ensure that the major part of our diet consists of complex carbohydrates (starches) to ensure good fuel stores to support our activity level.

GUIDELINES: Choose more complex carbohydrates rather than sugar, especially sugary, sweet foods. Whether you are active or not, at least 60% or more of your calories should come from carbohydrates. However, no more than 10 - 15% of your total calories should come from simple carbohydrates/sugars.
The more starches we consume (up to a point) the better it will be for us in our ability to provide energy to our working muscles. By consuming at least 60% of our diet from carbohydrates we are effectively following a carbohydrate loading type of regime and will ensure adequate supplies of stored carbohydrate to our working muscles.

COMPLEX CARBOHYDRATES = grains, cereals, legumes (dried beans & peas), fruits & vegetables.

3. FATS
Fats have been given a bad name in the past few years, however they are still an essential part of any healthy eating plan. Fats are a source of essential fatty acids, fat soluble vitamins (A,D,E,K) and they are also the most concentrated form of energy that we have.

Fats are present in many foods, either in a visible form such as fat on meat or in an invisible form such as the fat in 2% milk. Approximately a third of the fat in the Canadian diet comes form the dairy products group, one quarter from the protein group and one quarter from the fats and oils.

It is important to remember that a high fat diet really compromises carbohydrate intake and subsequently affects the muscle glycogen stores. These stores, in turn, will affect the ability to sustain not only high intensity exercise but will limit endurance as well.

Guidelines for fat intake run in the range of no more than 30% of the total calories consumed in your diet should be derived from fats. In fact, the closer to the underside of 30% you can stay (e.g. 20 - 30%), the healthier your eating plan may be for you. Active individuals who are consuming 60 - 70% of their caloric intake from complex carbohydrates will have no difficulty attaining and maintaining this level of fat intake.

4. PROTEIN
Major functions of protein:
A. To build, maintain & repair tissues (protein is part of all body tissues);
B. To be a component of enzymes, hormones and immune system function; and
C. To help maintain fluid balance in the body.

Protein is actually a poor energy source and a balanced diet provides more sufficient protein for any exercising individual. Those individuals concerned with increasing their muscle bulk and/or power need to consume more energy not more protein while at the same time encouraging the muscle to grow by increasing the strength demands upon it. A balanced diet with proper strength training guidelines will encourage an increase in muscular strength and size.

The recommended nutrient intake (RNI) for the general public is 0.8 g per kg of body weight. Heavily exercising individuals might need just a little more, up to 1.2-1.8 g per kg of body weight. However if the exercising individual follows the caloric intake guidelines of 60% CHO, less than 30% fat and 10-15% protein AND they are consuming sufficient calories to support weight maintenance and activity level, then they will get more than sufficient grams of protein.

5. FLUID INTAKE
One of the most important and often overlooked nutrient requirements is water....we can live for weeks on our bodily reserves of energy but we can only live a few days without water.
When we exercise we lose water (and electrolytes) in our sweat and in the air we breathe out.This sweat comes from our blood and if we do not replace it our blood volume is decreased, meaning less blood and ultimately glucose and oxygen, are available to the working muscles.
Unfortunately, the body does not tell us to drink until we are dehydrated. The best way to maintain good hydration is to not wait until you are thirsty but rather to drink fluids before, during and after exercise to replace fluids lost as sweat.

How much should you drink?
The easiest guideline is to monitor the quantity and color of the urine. Well-hydrated individuals will have a lot of pale urine, whereas those individuals who are not well-hydrated will have small volumes of dark yellow urine. Another method to monitor fluid loss is to monitor body weight before and after exercise and replace the difference in weight with fluids.

Guidelines for meeting fluid needs:
A. Adequate hydration throughout the day with water, juices, milk;
B. Drink fluids before exercising: 250 - 500 ml of fluids in the few hours pre-exercise should be sufficient in most cases;

Try to drink at least 250 ml 15 - 20 minutes before beginning to exercise; and
Drink 125 ml of liquid every 10-15 minutes throughout the exercise bout, if possible.

I hope the above information was helpful to you. It just goes to show that a carb-free diet is not a good choice, especially for an active individual. If you make healthy food choices and eat in moderation, you can eat quite a lot and still lose weight. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Bean Burrito Recipe

2008-01-05T11:37:00.000-08:00

For those of you who like Mexican food, here is a Mexican speciality that you can make in the comfort of your own home.

Recipe- Bean Burrito

You will need:

4 small whole wheat tortillas

1 teaspoon olive oil

1/2 cup each finely chopped onion and green bell pepper

1 small garlic clove, minced

8 ounces rinsed, drained canned pink or pinto beans

1/2 cup canned Italian tomatoes (reserve liquid), chopped

1/2 teaspoon finely chopped cilantro or flat-leaf parsley

Dash each of chili powder and ground cumin

1/2 cup mild salsa

1. Preheat over to 375 degrees. Wrap each tortilla in foil and bake for 10 minutes.

2. In a 9" nonstick skillet heat oil; add onion, pepper and garlic and cook over medium-high heat, stirring occasionally, until vegetables are softened, about 2 minutes. Add beans, tomatoes with reserved liquid, cilantro and seasonings and stir to combine. Reduce heat to low and cook, stirring occasionally, until moisture has evaporated, about 5 minutes.

3. Remove tortillas from oven. Unwrap 1 tortilla and spread 1/4 of bean mixture across tortilla; fold sides of tortilla over filling. Fold bottom of tortilla up over filling and roll to enclose filling. Place seam side down on serving plate. Repeat procedure using the remaining bean mixture and tortillas, making 3 more burritos.

4. To serve, arrange burritos on serving platter and top with salsa.

Approximate total time: 25 minutes (includes baking time)

Makes 2 servings, 2 burritos each

Each serving provides: 1/2 (F), 2 (P), 2 (B), (V)

Per serving: 338 calories, 13 g protein, 7 g fat, 59 g carbohydrates, 156 mg calcium, 1,124 mg sodium, 0 mg cholesterol, 8 g dietary fiber

This recipe is great for a light but filling lunch or dinner. It is great for game-day or any time of the day you want a nutritious and fast meal. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Chunky Chocolate Pudding Recipe

2008-01-03T04:37:00.000-08:00

Here is an awesome recipe to keep us from going through chocolate withdrawal after the holidays.

Recipe - Chunky Chocolate Pudding

You will need:

2 cups 1% milk

1 envelope reduced-calorie instant chocolate pudding mix

1 1/4 ounces mini chocolate chips

1 ounce shelled walnuts, toasted and chopped (you can buy these already toasted and chopped)

1/4 cup thawed frozen dairy whipped topping

1 teaspoon chocolate syrup

1. Using milk, prepare pudding according to package directions. Cover and refrigerate until soft set, about 1 hour.

2. Stir in chocolate chips and walnuts. Into each of four 6-ounce dessert dishes spoon 1/4 of the pudding; top each with 1 tablespoon whipped topping and then drizzle with 1/4 teaspoon chocolate syrup over whipped topping. Refrigerate until ready to serve.

Approximate total time: 10 minutes (not including chilling time)

Makes 4 servings

Each serving provides: 1 (M), 1/2 (F), 1/2 (P), 65 optional calories

Per servings: 183 calories, 6 g protein, 9 g fat, 22 g carbohydrate, 164 mg calcium, 321 mg sodium, 2 mg cholesterol, 0.3 g dietary fiber

This recipe just goes to show you that you can eat chocolate and other really good food and still lose weight. Enjoy and Happy Weight Loss!

WEIGHT LOSS TRANSFORMATION: START OFF THE NEW YEAR RIGHT!

2008-01-02T05:16:00.000-08:00

A new year is upon us once again! For many of us it is back to the daily grind and the hectic life! Many of you will start off the year with resolutions to lose weight and live healthier, happier lives and by mid-January those resolutions will be forgotten. I know exactly how you feel. I have been there and done that! But once I figured out that it is not about dieting, because diets don't work, and resolutions but a change in my lifestyle, I have managed to keep my weight off for many years. For those of you who are just starting, please start at the very beginning of this blog right from my very first post and you will get valuable information on how to lose weight and keep it off for life! This is not a "get skinny quick scheme." This will help you change the way you cook, eat and exercise in order to become healthier and leaner.

For those of you who have been following this blog, I am sure you have seen weight loss results already. I know that with the holidays all of us have gained a few pounds but don't worry, just start from scratch and follow my meal plans and you will take that weight off in no time.

Again, make sure you are drinking your water and taking your vitamins. As well, get some exercise DVDs, get the delicious Vitalicious muffins. They are well worth the price because they will help you do what no donut shop muffin can, they will help you lose weight and keep it off, and you can't really put a price tag on good health and good quality food that will help you get healthy and lose the weight. I have gotten the chocolate muffin mix and it is awesome. My entire family loves them.

This year, take the time for yourself and your health. As women, we are the backbone of our families. If we crumble, the entire family will fall. We need to take the time for ourselves to make sure that we are healthy, happy and strong. This year, resolve to put yourself first and transform your life. If you follow this blog from scratch and ask me any questions that you may have, I guarantee that this will be the last year that you will resolve to lose weight!

I hope everyone has a wonderful 2008 and Happy Weight Loss!

HAPPY NEW YEAR!

2007-12-31T06:06:00.000-08:00

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

2007-12-28T11:57:00.001-08:00

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

2007-12-26T09:11:00.001-08:00

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!

2007-12-22T14:07:00.001-08:00

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

2007-12-19T16:51:00.000-08:00

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!

2007-12-18T14:53:00.000-08:00

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!

2007-12-17T17:57:00.000-08:00

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!

2007-12-16T09:17:00.000-08:00

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

2007-12-14T16:36:00.000-08:00

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

2007-12-13T08:59:00.000-08:00

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

2007-12-12T16:48:00.000-08:00

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

2007-12-11T10:39:00.000-08:00

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

2007-12-10T10:50:00.000-08:00

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

2007-12-09T13:27:00.000-08:00

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

2007-12-08T16:27:00.000-08:00

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

2007-12-07T11:09:00.000-08:00

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!

2007-12-06T11:31:00.000-08:00

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

2007-12-06T10:56:00.000-08:00

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

2007-12-05T09:39:00.000-08:00

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

2007-12-04T05:31:00.000-08:00

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

2007-12-04T05:10:00.000-08:00

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

2007-12-03T15:25:00.000-08:00

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

2007-12-02T10:04:00.000-08:00

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

2007-12-01T10:12:00.000-08:00

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

2007-11-30T11:23:00.000-08:00

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

2007-11-30T09:39:00.000-08:00

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

2007-11-29T10:13:00.001-08:00

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

2007-11-28T12:20:00.000-08:00

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

2007-11-27T16:53:00.000-08:00

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

2007-11-27T05:24:00.000-08:00

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!

WEIGHT LOSS TRANSFORMATION: THE GUILT-FREE, GOOD-FOR-YOU MUFFIN!

2007-11-26T06:47:00.000-08:00

I needed to do an extra post and let you know about these muffins a friend put me onto. She states that they are awesome!!! They taste fabulous and they are only 100 calories per muffin, that is ONE BREAD SELECTION PEOPLE!!! These muffins are great for breakfast and snack. At 100 calories per muffin...how can you go wrong? I am checking them out. This company, has been featured on numerous shows and has won many awards. Please click the banner on the side to check them out. Let me know what flavors you like the best. I will probably love the chocolate:)

Weight Loss Transformation: Week 2, Day 1 Meal Plan

2007-11-26T04:45:00.000-08:00

It is the beginning of another week. I hope you celebrated your success of last week and really enjoyed your chocolate cake. As I said, this week I will be introducing you to optional calories. You are able to use 150 extra calories per week on top of what you are eating now. Please keep track of these calories so you don't exceed 150 per week.

Week 2, Day 1 Meal Plan

BREAKFAST
1 egg done any way you like = 1 (P)
2 slices of Weight Watchers multigrain bread = 1 (B)
1 tablespoon of reduced-fat margarine = 1 (F)
1 cup (250 mL) of skim or low fat milk = 1 (M)
Coffee or tea

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

LUNCH
Sicilian Pasta with Peas- Recipe below = 1/2 (F), 1/2 (P), 1 1/2 (B), (V), 15 optional calories
6 cherry tomatoes and 6 cucumber spears
Water, coffee or tea

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

DINNER
2 1/2 ounces grilled or broiled pork chop, flavored to taste = 2 1/2 (P)
3/4 cup cooked rice* = 2 (B)
Garden salad = (V)
1 1/2 tablespoon of fat-free Italian dressing = 1 1/2 (F)
Water or diet pop

*Cook the rice in reduced-sodium chicken broth instead of water. This will add loads of flavor without the fat.

RECIPE - Sicilian Pasta with Peas

1/4 cup chopped onion
1 teaspoon olive oil
1 garlic clove, minced
2 cups canned Italian tomatoes, pureed
1/2 cup frozen peas
1 cup cooked rotelle (spiral macaroni), hot
1/4 cup part-skim ricotta cheese
1 tablespoon grated Parmesan cheese

1. In shallow 1-quart microwavable casserole combine first three ingredients, stirring to coat; microwave on high for 1 minute.
2. Set sieve over casserole and pour pureed tomatoes through sieve into casserole, discarding solids. Add peas and stir to combine. Cover with wax paper and microwave on high for 10 minutes, stirring once every 3 minutes.
3. To serve, in serving bowl combine pasta and half of the tomato mixture and stir to combine. Top with remaining tomato mixture, the ricotta cheese and Parmesan cheese.

Approximate total time: 25 minutes
Makes 2 servings

Each serving provides: 240 calories, 12 g protein, 6 g fat, 35 g carbohydrate, 202 mg calcium, 541 mg sodium, 12 mg cholesterol, 4 g dietary fiber.

Enjoy the beginning of week 2. Remember to drink your water and do some exercise, eat slowly to savor all the flavor and Happy Weight Loss!

Weight Loss Transformation: Day 7 Meal Plan

2007-11-25T13:53:00.000-08:00

YOU DID IT! Today is weigh day. I have lost 3 pounds this week!!!! I would love to hear from anybody who is doing this plan with me to see how much weight other people have lost. Some people will lose a little more, some a little less. It all depends on how much weight you have to lose overall. I hope you are extremely proud of your achievement this week.

As promised, there will be a treat for you at the end of today's meal plan. Next week I will be introducing you to something called optional calories. Optional calories are extra calories per day that you can have on top of your daily food intake. You will be allowed 150 optional calories per week so use them wisely so they last all week. I will be including recipes that take into account optional calories so keep track of them.

Day 7 Meal Plan

BREAKFAST
2 pieces of Weight Watchers multigrain bread = 1 (B)
1 tablespoon reduced-calorie margarine = 1 (F)
1/2 cup of fat free or low fat cottage cheese = 1 (P)
Coffee or tea

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

LUNCH
Basil-Vegetable Quiche - Recipe below = 2 (P), (V)
Garden salad with 1 tablespoon of fat free Italian dressing = 1 (F), (V)
Water, coffee, tea or diet pop

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

DINNER
1 ounce of grilled chicken breast cut into strips = 1 (P)
1 cup cooked noodles of your choice = 2 (B)
1/2 cup of reduced-calorie tomato sauce - 1 (F), (V)
Steamed green and yellow beans = (V)
Water or diet pop.

TREAT - 1 small piece of chocolate cake....YES! But only for today. Get it out of your system and back on track tomorrow. Congratulations on a job well done!!!

RECIPE- Basil-Vegetable Quiche

1 cup thinly sliced onions

1 1/2 medium red bell peppers, seeded and cut into 6 strips and 12 diamonds; dice remaining pepper

3/4 cup sliced mushrooms

1 small garlic clove, minced

1 1/2 cups thawed frozen egg substitute

1 1/2 ounces reduced-fat Swiss cheese, shredded

1/2 cup fresh basil, chopped

2 medium zucchini (about 10 ounces), cut lengthwise into thin slices and steamed

1. Preheat oven to 350 degrees Fahrenheit. Spray 9" nonstick skillet with nonstick cooking spray; add onions, all of the peppers, the mushrooms and garlic and cook over medium heat, stirring frequently, until onions are lightly browned, about 2-3 minutes. Add 1 tablespoon water; cover and cook until vegetables are tender, about 2-3 minutes longer.

2. Remove pepper strips, pepper diamonds and 1/4 cup mushrooms to plate and set aside. Transfer remaining vegetable mixture to medium mixing bowl; add egg substitute, cheese and chopped basil and stir to combine. Carefully pour into 9" quiche dish or pie plate. Decoratively arrange zucchini over egg substitute mixture.

3. Bake for 15-20 minutes (until knife, inserted in center, comes out dry).

4. Garnish quiche with reserved pepper strips and diamonds and mushrooms.

Approximate total time: 40 minutes (includes baking time; does not include cooling time)

Each serving provides: 111 calories, 13 g protein, 2 g fat, 10 g carbohydrate, 233 mg calcium, 142 mg sodium, 8 mg cholesterol, 2 g dietary fiber

Please make sure you are still drinking your water and trying to go for a walk. Again, congratulations on a job well done. Enjoy the meal and the cake. Back on track tomorrow. Happy Weight Loss!

Weight Loss Transformation: Day 6 Meal Plan

2007-11-24T08:57:00.000-08:00

Tomorrow is the big day!!!! If you have been following all the meal plans and sticking to your water-drinking, you should see some pretty good results. Remember, the key to weight loss is to not over-eat. If over-eat, you can exercise until you are blue and you will still not lose any weight. Exercise will help you lose weight only if you do not over-eat. This is why my meal plans are designed in such a way that you will lose weight.

Meal Plan Day 6:

BREAKFAST
1/2 milk = 1/2 (M)
1 small pancake = 1 (B)
1 tablespoon low fat maple syrup = 1 (F)
1/2 berries = 1/2 (Fr)

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

LUNCH
10 tortellini (cooked frozen from a package, cheese or meat) = 1 1/2 (B), 1 (P)
1/2 cup reduced-calorie pasta sauce = 1 (F), (V)
Bell peppers and carrot sticks (raw or steamed) = (V)
Water or diet pop

SNACK
3 slices Melba toast = 1/2 (B)
1/2 cup fat free or low fat cottage cheese = 1 (P)

DINNER
Creamy Chicken Fettuccine - see recipe below = 1/4 (M), 1/2 (F), 1 1/2 (P), 2 (B), (V)
1 small apple = 1 (Fr)

RECIPE- Creamy Chicken Fettuccine

1 teaspoon vegetable oil
1 chicken cutlet (3 ounces)
1/2 cup sliced mushrooms
1 garlic clove minced
1 teaspoon all-purpose flour
1/2 cup ready-to-serve low sodium chicken broth
1/4 cup evaporated skim milk
2 tablespoons whipped cream cheese*
3/4 ounce grated Parmesan cheese
1 1/4 cups cooked fettuccine (hot)

*whipped cream cheese has less calories than regular cream cheese.

1. In a 10" nonstick skillet heat oil; add chicken and cook over medium-high heat until tender, 3-4 minutes on each side.
2. Remove chicken from the skillet and cut into 1/2" cubes and set aside.
3. In same skillet combine mushrooms and garlic and cook over medium-high heat, stirring occasionally, for 1 minute. Sprinkle with flour and stir quickly to combine; continuing to stir, add chicken broth and milk. Reduce heat to low and let simmer, stirring frequently, until mixture thickens, 3-4 minutes. Stir in cheeses; return chicken to skillet and cook, stirring frequently until chicken is heated through 2-3 minutes.
4. To serve, on serving platter arrange fettuccine; top with chicken mixture.

Approximate total time: 24 minutes
Makes 2 servings

Each serving provides: 342 calories, 23 g protein, 11 g fat, 35 g carbohydrate, 255 mg calcium, 314 mg sodium, 81 mg cholesterol, 3 g dietary fiber

Enjoy your meal. Remember to eat slowly and savor the flavors, drink your water and do some exercise. Tomorrow is the big day! I am proud of you for coming this far and sticking to the meal plan. I would love to hear from you as to how much weight you have lost. I will post my weight loss here tomorrow. There is a treat tomorrow for all your hard work!

Enjoy and Happy Weight Loss!

Weight Loss Transformation: Day 5 Meal Plan

2007-11-23T05:35:00.000-08:00

Well ladies and gentlemen, the weekend is here wwwwoooohhhhhhoooooo! The weekend is always a tough time for me to stay focused and on track. It is time to relax after a hard weeks work and I always want to reach for comfort food (which is usually very sweet and oily). You will notice though that, after a time, you will not be able to eat all the fatty foods you used to because your taste buds will change and you will taste the fatty foods differently.

Here is the Day 5 meal plan. We are almost at the end of the week and a treat is coming:)

****If you are having turkey this weekend, please feel free to substitute any of the proteins in this meal plan for white turkey meat but please stay within the proper proportion and take off the skin.****

BREAKFAST
1/2 cup of cooked oatmeal sprinkles with cinnamon = 1 (B)
1/2 cup of your favorite berries = 1/2 (Fr)
1 cup of skim or low fat milk = 1 (M) -Use some of this milk to cook the oatmeal with as it will add bulk and sweetness to your oatmeal. Use the rest in your coffee or tea.
Coffee or tea

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

LUNCH
Russian Roast Beef Sandwich (1 ounce of sliced roast beef with shredded lettuce and 1 1/2 teaspoons of Russian dressing on 2 slices of Weight Watchers multigrain bread) = 2 (P), 1 1/2 (F), 1 (B)
Cucumber spears and cherry tomatoes = (V)
Water, coffee or tea

SNACK
1/2 banana = 1 (Fr)
3 cups microwave popped light popcorn (no butter) = 1 (B)

DINNER
Cannellini with Pasta and Vegetables (recipe below) = 2 (P), 1 (B), 1 (F), (V)
Raw or steamed broccoli and cauliflower florets = (V)
1/2 cup of your favorite berries with sweetener = 1/2 (Fr)
Water or diet pop

RECIPE- Cannellini with Pasta and Vegetables

2 teaspoons olive oil
1/2 cup each sliced red onions and red bell peppers (1/4" wide strips)
1 cup cooked penne or ziti macaroni
8 ounces rinsed, drained canned white kidney beans (cannellini)
1 tablespoon chopped fresh basil or 1/2 teaspoon dry basil
1/2 teaspoon dried oregano

1. In a 9" nonstick skillet heat oil; add onions and pepper and cook over medium-high heat until tender-crisp, about 3-4 minutes.
2. Reduce heat to low; add remaining ingredients and stir to combine. Cook, stirring frequently until thoroughly heated, about 5-7 minutes.

Approximate total time: 20 minutes
Makes 2 servings

Each serving provides: 287 calories, 13 g protein, 6 g fat, 47 g carbohydrate, 84 mg calcium, 392 mg sodium, 0 mg cholesterol, 6 g dietary fiber.

You are doing a great job hanging in and I know you will be very pleased with your weight loss on Sunday morning when you get on that scale.

Remember to drink your water and get your body moving. I hope you enjoy your Day 5 meal plan.

Have a good weekend and Happy Weight Loss.

Weight Loss Transformation: Day 4 Meal Plan

2007-11-22T05:51:00.000-08:00

We are onto Day 4. Hang in there! The week is almost done and you will be rewarded on Sunday for all your hard work and weight loss!

BREAKFAST
3/4 ounce Kellogg's Special K = 1 (B)
1/2 cup strawberries or blueberries = 1/2 (Fr)
1 cup fat free or low fat milk = 1 (M)
Coffee or tea

SNACK
1 medium-sized nectarine = 1 (Fr)
1 container of fat free yogurt = 1 (M)

LUNCH
Eggplant Pizza (recipe provided below) = 1/2 (F) 2 (P), (V), 1 (B)
Garden salad with 2 tablespoons of fat free dressing of your choice = 2 (F)
Water or diet pop

SNACK
1/2 cup of strawberries or blueberries - 1/2 (Fr)
4 pieces of Melba toast = 1 (B)

DINNER
1 large baked potato topped with salsa = 2 (B), (V)
2 ounces of grilled or broiled chicken breast seasoned to taste (NO SALT) = 2 (P)
4 broccoli florets and 6 slices of bell pepper (any color you like), steamed = (V)
Water or diet pop

RECIPE - Eggplant Pizza

6 ounces eggplant, cut crosswise into four 1/4"-thick round slices
1/4 teaspoon salt
1/4 cup thawed frozen egg substitute
1/4 teaspoon garlic powder
3 tablespoons plain dried bread crumbs
3/4 ounce (2 tablespoons) uncooked yellow cornmeal
1 teaspoon olive or vegetable oil
4 slices of Provolone cheese (1/2 ounce each slice)
2 teaspoons grated Parmesan cheese

1. On paper towels arrange eggplant slices in a single layer; sprinkle both sides of each eggplant slice with salt and let stand for 10 minutes.
2. In small mixing bowl combine egg substitute, 1/2 teaspoon water and the garlic powder and using a fork beat until combined. On sheet of wax paper combine bread crumbs and cornmeal.
3. Pat eggplant dry. Dip each eggplant slice in egg substitute mixture, then in crumb mixture, coating both sides and using all of the egg substitute and crumb mixtures.
4. In 10" nonstick skillet heat oil; add eggplant slices and cook over medium heat until golden, about 5-7 minutes on each side (be careful not to burn the crumb mixture).
5. Preheat broiler. Arrange eggplant slices on broiler pan. Top eggplant with Provolone cheese and Parmesan cheese. Broil until cheeses are golden, about 2 minutes.

Approximate total time: 30 minutes
Makes 2 servings: 2 pizzas each

Each serving provides: 1/2 (F), 1 1/2 (P), (V), 1 (B)
Per serving: 241 calories, 14 g protein, 11 g fat, 23 g carbohydrate, 293 mg calcium, 665 mg sodium, 21 mg cholesterol, 2 g dietary fiber

Again, I would love to get some of your comments. Please let me know how you are enjoying the recipes or if you need any support or advice about weight loss. I am here to help. We are in this together.

Enjoy Day 4 meal plan and Happy Weight Loss!

Weight Loss Transformation: Information for Men and Youth

2007-11-21T12:51:00.000-08:00

I have been looking for this information in all my weight loss stuff and have found it. I want this program to work for women, men and young people since obesity among young people has become a huge problem. For parents who want more information on dealing with children who are overweight or obese click here

For men and youth who want to follow this plan, you will need to add the following food selections to the meal plans I provide:

1 Fat (F), 2 Protein (P), 2 Bread (B), 1 Fruit (Fr)

Youth only should add 1 Milk (M) selection. This is for youth only and not for men.

I hope this helps everyone, men, women and youth, to eat right, lose weight and stay healthy.

Weight Loss Transformation: Day 3 Meal Plan

2007-11-21T11:57:00.001-08:00

Okay, this is Day 3 of your weight loss transformation. I know you can't wait to get through the week and weigh yourself to see what you have achieved and how much weight you have lost, but try not to. On Sunday there will be a little treat for you for all your hard work!

BREAKFAST

1 Eggo waffle = 1 (B), 1 (F)
1 tablespoon low fat syrup = 1 (F)
1 container of fat free or low fat yogurt = 1 (M)
Coffee or tea

SNACK

1 orange or 2 tangerines = 1 (Fr)
2 pieces of Weight Watchers raisin bread, toasted = 1 (B)

LUNCH

Turkey-Tomato sandwich (2 ounces of sliced turkey with sliced tomatoes, lettuce and one tablespoon of yellow mustard on 2 slices of Weight Watchers multigrain bread) = 2 (P), (V), 1 (B)
Broccoli florets, celery sticks or carrots = (V)
Water, coffee, tea or diet pop

SNACK

1 kiwi sliced with sweetener or one medium apple = 1 (F)
1 container of fat free or low fat yogurt = 1 (M)

DINNER

Franks and Beans Pizza (recipe provided below) = 2 (P), (V), 2 (B)
Garden salad with one tablespoon of fat free French dressing = (F)
Water or diet pot.

Please remember to drink your water, incorporate exercise into your daily routine and don't eat 2 hours before bedtime. This will help your weight loss tremendously. I hope you will enjoy your weight loss Day 3 meal plan.

Franks and Beans Pizza

1/2 cup finely chopped onions
4 ounces (1/2 cup) canned baked beans (without meat)
1 large pita, toasted
3 ounces chicken franks cut into 1/2" thick slices
3/4 ounce reduced fat Cheddar cheese, shredded

1. Preheat oven to 400 degrees Fahrenheit. Spray small nonstick skillet with nonstick cooking spray and heat; add onion, cover and cook over medium heat until translucent, about 2 minutes. Stir in beans; cover and cook until heated, about 3-4 minutes.
2. On baking sheet arrange pita; top with franks and onion-bean mixture. Sprinkle with cheese. Bake until cheese is melted, about 2 minutes.
3. Cut into quarters and serve.

Approximate total time: 15 minutes (including baking time)
Makes 2 servings

Each serving provides: 2 (P), (V), 2 (B)
Per serving: 296 calories; 14 g protein, 11 g fat; 36 g carbohydrate, 177 mg calcium, 1,065 mg sodium, 50 mg cholesterol, 5 g dietary fiber

Enjoy and Happy Weight Loss

Weight Loss Transformation: Childhood and Teenage Obesity

2007-11-20T15:58:00.000-08:00

Before I give you another delicious and healthy recipe, I need to address a problem that is near and dear to my heart; childhood and teenage obesity! As a previously overweight teenager, I know too well what being overweight can do to a child's self-esteem and mental well-being. Child obesity today is a severe problem. Your teen's weight problem should not be taken lightly. The effects of overweight children on your family and your child's future success, and, more importantly, their future health, depends upon your action today. You can help you child or teen get their weight under control by creating an environment that is conducive to healthy eating habits. For more information CLICK HERE

Now for the yummy recipe. Applesauce-Cheese Toast:

1/4 cup applesauce (no sugar added)
1/2 teaspoon maple syrup
1/4 teaspoon ground cinnamon
1/4 cup partly skimmed or light ricotta cheese
2 tablespoons whipped cream cheese
2 slices Weight Watchers raisin bread lightly toasted
1/2 ounce chopped walnuts

1. In a small mixing bowl combine first three ingredients, stir to combine and set aside.
2. In a separate small mixing bowl combine cheeses, stirring to combine.
3. Onto each slice of bread spread half of the cheese mixture; top each with half of the applesauce mixture and half of the walnuts. Arrange bread slices on oven tray or baking sheet and bake at 425 degrees Fahrenheit in a toaster oven or oven until applesauce mixture is heated through, 2-3 minutes.

Approximate total time: 10 minutes (including baking time)
Makes 2 servings

Each serving provides 1/2 (F), 1 (P), 1/2 (B), 1 (Fr)
Per serving: 178 calories, 7 g protein, 10 g fat, 17 g carbohydrate, 123 mg calcium, 170 mg sodium, 19 mg cholesterol, 1 g dietary fiber.

This is a delicious breakfast idea for both you and your child and much healthier than a Pop-Tart.

Weight Loss Transformation: Day 2 Meal Plan

2007-11-20T07:40:00.000-08:00

Hopefully, you made it successfully through day one with the meal plan I provided. I just wanted to say that please make sure to take a good quality multivitamin every day and celebrate your success of yesterday by taking a nice bath with some scented oils and candles.

Here is my Day 2 meal plan.

BREAKFAST

One egg prepared any way you like = 1 (P)
Two slices of Weight Watchers multigrain bread toasted = 1 (B)
One tablespoon of low fat butter or margarine on the toast = 1 (F)
One small container of your favorite low fat or fat free yogurt = 1 (M)
Coffee or tea

SNACK

One medium apple = 1 (Fr)
One 8 ounce glass of skim or 1% milk 1 (M)

LUNCH

One large tortilla wrap = 2 (B)
One ounce of sliced turkey breast = 1 (P)
Garden salad with one tablespoon of Fat Free Italian dressing or carrot and celery sticks dipped into Fat Free Italian dressing = (V)
Water, coffee, tea or diet pop

SNACK

One medium pear - 1 (Fr)

DINNER

One cup cooked pasta with half a cup of your favorite tomato pasta sauce (HINT: Try using salsa for added flavor but no added calories) = 2 (B)
Four ounces of tuna or halibut steak, grilled or broiled and flavored to taste (NO SALT) = 2 (P)
Salad with two tablespoons of Fat Free Italian dressing = (V), 2 (F)

Remember to drink your water and go for a good long walk. Try not to eat 2 hours before bedtime. I promise it will get easier and when you see the results of your weight loss, you will be thrilled with yourself.

Weight Loss Transformation: Fresh Tomato-Basil Soup

2007-11-19T07:44:00.000-08:00

This is an awesome, low fat soup recipe.

Fresh Tomato-Basil Soup:

2 teaspoons olive or vegetable oil
1 cup chopped onions
1/2 small garlic clove, mashed
6 large plum tomatoes, blanched, peeled, seeded and chopped.
1 cup canned ready-to-serve low sodium chicken broth
2 tablespoons chopped fresh basil

1. In 1 1/2-quart nonstick saucepan heat oil; add onions and garlic and cook over medium-high heat until tender-crisp, about 2 minutes.

2. Stir in remaining ingredients and bring mixture to a boil. Reduce heat to low and let simmer, stirring occasionally, until flavors blend, about 15 minutes.

3. Pour soup into 2 soup bowls and garnish each portion with a basil sprig.

Approximate total time: 30 minutes
Makes 2 servings, about 1 1/4 cups each

Each serving provides: 1 (F)at, 4 (V)egetables.
Calories per serving: 114 calories; 4 g protein, 6 g fat; 14 g carbohydrate; 55 mg calcium, 41 mg sodium, 0 mg cholesterol; 3 g dietary fiber.

Enjoy your Fresh Tomato-Basil Soup.

Weight Loss Transformation: Day 1 Meal Planner

2007-11-19T05:08:00.000-08:00

As previously mentioned, today is the beginning of the rest of your healthy life. Today we start with the meal planners.

Also please pay some attention to the side bar where I have put in a list of recipe books. I use these books myself. These are good recipes to make for a Friday or Saturday night dinner to treat yourself for all the hard work you have been doing all week.

Most of the recipes are quite healthy. I especially love the restaurant recipes book because I can have a restaurant style meal without the price tag and I usually substitute the butter for low fat margarine and whole milk or heavy cream with low fat or 1% milk and I always use fat free yogurt instead of sour cream. They are definitely worth checking out.

In any case, your meal for today is:

BREAKFAST

Two pieces of Weight Watchers multigrain bread = 1 (B), two pieces of Kraft Fat Free Singles Swiss cheese slices 1 (P), one container of Danone Silhouette yogurt 1/2 (M), coffee with milk 1/4 (M)

SNACK

Banana 1 (Fr)

LUNCH

One whole wheat pita 2 (B), 2 ounces of tuna packed in water 1 (P), 1 tablespoon low fat mayo 1(F), shredded lettuce, carrots, celery and cucumbers (V). Warm the pita up, drain and mix the tuna with the mayo. Layer the veggies on the bottom of the pita and put the tuna mixture on top. You can have carrot sticks as a side for more veggies and to full you up. Have some water flavored with Crystal Light or tea or coffee or diet pop.

SNACK

One apple 1 (Fr), one container of Danone Silhouette yogurt 1/2 (M), 3/4 cup of 1% milk 3/4 (M)

DINNER

One cup of cooked rice (season to taste but remember NO SALT) 2 (B), 2 ounces of grilled chicken breast 2 (P); (HINT: You can baste the chicken with fat free Italian dressing. This adds almost no calories but adds a lot of flavor), green salad with 2 tablespoons of a fat free dressing of your choice 2 (F). I use fat free Italian almost exclusively. (HINT: The more you toss your salad the less dressing you have to use).

Drink 6-8 glasses of water and try to incorporate some exercise into your day such as walking.

If you get hungry in the evening, have some veggies such as carrots, celery or cucumbers and drink some water. Please try not to eat at least 2 hours before bedtime.

This will not be easy at first as we are creatures of habit and want to revert back to what is familiar. Trust me, if you stick with me, you will see results!

Quote:
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success. Norman Vincent Peale.

Your Weight Loss Transformation: The Calories Weigh In!

2007-11-18T10:04:00.000-08:00

As I mentioned in my previous post, when trying to lose weight women should be consuming between 1200-1400 calories per day. But where do these calories come from? The calories come from the 5 servings from the bread group, 4 servings from the meat/protein group, 2 servings from the milk group, 2-3 servings from the fruit group and 3 servings from the fats, oils and sweets group. Remember that you can eat as many veggies as you want as long as they are not the ones that fall into the bread group because they are high in starch.

Each serving from the various food groups has a calorie value associated with it.

(B)reads: 90-100 per serving. A serving is 1 slice of regular bread or 2 slices of Weight Watchers or Hollywood bread, 1/2 cup cooked of either pasta or rice, 3/4 cup to 1 1/4 cup of cereal (depending on the brand), half a pita, half a big tortilla wrap, half a cup of corn, one medium-sized potato, half a cup of peas. Look on labels of various foods to educate yourself about serving size.

(P)rotein/Meat: 60-70 calories per serving: Read the labels for serving size and adjust your portions according to the calorie count. For example: 1 cup of cottage cheese may have 100 calories as the serving size. You should only be consuming 60-70 calories so scale back your portion to 3/4 cup. Please also remember that cheeses, cream cheese, peanut butter and cottage cheese fall under this category and not the milk group because there is enough protein in them to justify them as protein. For meats, please choose the lean meats such as chicken, turkey, lean group beef and pork. Please also note that fish (except for salmon and mackerel) is a good choice because you can have 2 ounces of fish for every ounce of meat. Each serving of meat is 1 ounce.

(M)ilk: 90-110 calories per serving. Low fat milk (skim or 1%), low fat or fat-free yogurt. My personal favorite for the yogurt is Dannon Silhouette. It has 40 calories per each container so I can have two containers of it. It is filling and tastes great.

(Fr)uit: 60 calories per serving: Please check my previous post for a list of fruits. Please eat fresh fruit whenever possible as dry fruits such as raisins, apricots and any other dried fruits are very high in sugar.

(F)ats, oils and sweets: 10 calories per serving. A serving is usually a tablespoon of low fat butter or margarine, low fat salad dressing, low fat or fat-free mayo, vegetable or olive oil. Please be careful with this because if you cook or fry with oils, the oil you put into your frying pan counts as a fat or even two depending on how much you use. HINT: Use nonstick cooking spray whenever possible.

(V)eggies: You can eat these freely. Eat as much as you want. Carrot and celery sticks are an awesome snack. Salsa also falls into this category so use salsa on top of your baked potato and to add flavor to sauces and soups.

PLEASE NOTE THAT CHIPS AND SALSA DO NOT QUALIFY AS EATING BREAD AND VEGETABLES:)

Tomorrow we start with the menu planner and where the weight loss transformation begins. Remember to set realistic goals, celebrate the smallest victories and share your victories with others.

Weight Loss Transformation: Daily Calorie Intake

2007-11-17T15:58:00.000-08:00

When you are trying to lose weight, your calorie intake goal is as follows:

You should be eating 5 servings daily from the (b)read group, 4 servings daily from the meat/(p)rotein group, 2 servings daily from the (m)ilk group, 2-3 servings daily from the (fr)uit group, 3 servings daily from the (f)ats, oils and sweets group. You can eat an unlimited amount of vegetables as long as they are not the starchy vegetables that fall into the bread group. Please see my previous post for this information.

By eating all these servings from the various food groups, you should be eating between 1200-1400 calories per day in order to lose weight (this is for women only. Men need to add some healthy food selections from the bread, protein and milk groups as men require more food).

Remember that your goal is high volume, low fat eating. Your goal is to eat as much food as possible with the least possible amount of calories as long as you are eating between 1200-1400 calories per day. For example, 1 1/4 cups of Kellog's Special K cereal has 110 calories but Kellogg's Spacial K Vanilla Almond cereal has 110 calories in 3/4 cup.

Like I said, I will give you my meal plan for each day (the food I eat every day) but once you achieve your goal weight and learn how to eat properly on your own, reading labels will be an important part of your meal planning.

Again, I would love to hear some of your comments and stories as you are undergoing your own weight loss transformation.

Some Secrets to My Weight Loss Success

2007-11-15T16:38:00.000-08:00

Here are some secrets to my weight loss success:

1. Plan your meals one day ahead of time. Always know today what you will be eating tomorrow. This keeps you on track and will help you avoid impulsive eating and maximize weight loss.

2. Do not eat anything 2 hours prior to bedtime. You may drink herbal tea or flavored water but do not eat. This will give your body time to kick into fat burning mode.

3. When going out to dinner, pick menu choices that are either grilled or broiled. Avoid creamy sauces such as Alfredo or any other sauce made with cream. Stick to tomatoe or herb-based sauces. Always get a garden salad and ask for the dressing on the side. Hint: Dip your fork into the dressing before picking up the salad. You will get a bigger taste of the dressing without the volume.

4. The key to weight loss is portion control. I will show you how.

5. Remember, this is not a diet. DIETS DO NOT WORK! This is a change in your lifestyle. This is how you will learn to eat from now on. This is not a race to the finish. The slower you lose your weight, the healthier you will be and the less likely you will be to gain it back. After the first few weeks, your goal should be 2-3 pounds per week. You should not be losing more than that. If you are losing more than that, you need to add some healthy choices to your daily meals.

6. Last but not least, exercise. I hate to exercise so I am not one for going to the gym. I implement exercise into my daily routine by walking the dog or going for a walk after dinner. I chase the kids around the house or up and down the stairs for 15 minutes. When I clean my house, I move a little faster. I usually listen to my iPod when cleaning. The point is, do whatever you enjoy that will get your heart rate up for 20 minutes a day. That's it. You don't need a gym or fancy workout equipment. Of course, if you like to work out, more power to you. It will only help you achieve your goal weight faster.

Once you reach your goal weight, you can add more healthy food choices to your daily meals in order to maintain your healthy weight. These are the secrets I have used for 14 years to keep my weight off. Those are some of my weight loss success secrets.

Tips and Tricks for rapid weight loss!

2007-11-15T05:31:00.000-08:00

My tips and tricks for rapid weight loss!

Let me start off this post by saying that starting Monday, November 19, 2007, your transformation will begin. What I will do is basically write down everything that I eat for the day. I will give you a step by step eating plan that will enable you to lose weight. This meal plan will be MY meal plan. In other words, I will write down what I have eaten for the day. I usually plan my meals one day ahead of time so I don't go off course and start eating whatever. That is one of my secrets. If you follow my meal plan (eat what I eat), you WILL lose weight.

I will give you a food substitution list so you can substitute certain foods that I eat with other foods that you may like more, which is fine. It will keep the meal plan interesting and keep you on track. I will also give you some tips and tricks that I have learned over the last 14 years for keeping my weight off that will help you lose your weight and keep it off. I will also try to keep you motivated by giving you an inspirational message at the end of every post to keep you on track.

Before we go any further, I do want to say this: If you have any kind of medical condition or food allergy, please talk to your doctor before starting any meal plan, although I have to say that if you have high blood pressure, high cholesterol, joint aches and pains and a myriad of other problems that are caused by being overweight, this will help you tremendously. I urge you to try this for one month. If you stay on track and not cheat on your meal plans, I guarantee you will see results and lose weight. For the men out there who want to try this, you will get to eat more food than the ladies because you have a faster metabolism naturally so you need more food in order to lose weight!

I would also love to hear from you. Please post comments and tell me your story. There is absolutely no need to be ashamed. I want to know your stories because I want to celebrate your success with you and help you along the way. I will be here to help you through the rough patches (because we all get them). I will help you through Thanksgiving, Christmas and any other festive occasion you may have. Remember, I am losing weight with you. Okay, let's begin.

Things You Will Need:

1. THE DESIRE AND WILL TO SUCCEED!
2. A digital bathroom scale.
3. A kitchen scale to weigh your food (this is important for portion control).
4. Measuring cups.
5. Measuring spoons.

Things You CANNOT HAVE:

1. NO salt (use salt substitutes. I use Garlic Plus or Mrs. Dash) You can use herbs (dry or fresh), black pepper, hot pepper freely to flavor your food.
2. NO regular sodas or pops (diet pop is fine).
3. NO alcohol. Alcohol is a weight loss killer (especially beer, even light beer). I will show you how you can have some alcohol after your first month of being on this meal plan.
4. NO sugar. Use sugar substitutes such as Twin or Splenda.

Things You CAN HAVE:

1. Water. Drink at least 6 glasses of water daily. You can use Crystal Light to flavor it. That is what I do. Water is an integral part of any weight loss program. You will lose more weight if you drink water.
2. Coffee or tea. Try this: For every cup of tea or coffee you have, have a glass of water. Use a sugar substitute in your tea and coffee and NO CREAM. Use milk.
3. Diet pop. Again, for every can of diet pop you have, have a glass of water.
4. Vegetables. You can eat as many vegetables as you want. Have a salad with every meal except for breakfast. I will show you how.

PLEASE NOTE: Potatoes, corn, peas, beans and other vegetables that are high in starch are considered to be part of the bread group. See food substitution list below.

Bread Group
cereal, pitas, English muffins, dried peas and beans, crackers, pasta, tortillas, couscous and starchy vegetables such as potatoes, sweet potatoes, baked beans or corn, breads, buns,

Vegetable Group
leafy greens including lettuce, endive, escarole, romaine, spinach, kale, collard or turnip greens, raw or cooked carrots, celery, bean sprouts, onions, pea pods, tomatoes, cucumber, water chestnuts, broccoli, asparagus, green beans, squash, peppers, artichoke hearts, eggplant, or Brussels sprouts.

Fruit Group
100% juice, mango, berries, banana, apple, cherries, papaya, melon, citrus, kiwi, grapes, peaches, plums, nectarines.

Milk Group
fat free or low fat milk, soy milk, fat free or low fat yogurt.

Meat Group
turkey, chicken, egg, egg substitute, fish, sea food, lean red meat, lean pork, lamb, duck, pheasant, tofu, dried beans, and peanut butter, low fat cottage cheese, low fat cheese.

Fats, oils, sweets
butter, margarine, sugar, jelly, mayonnaise, salad dressing, sour cream, cream cheese, soft drinks, alcohol.

The most important thing to remember is that if you want to lose weight, YOU HAVE TO EAT!!!!! Starving yourself will not only hinder your weight loss, it may actually make you gain weight. Those are some of my tips and tricks for rapid weight loss. Again, please send me your comments and stories. I would love to hear from you.

My Weight Loss Transformation: The Beginning!

2007-11-14T12:19:00.000-08:00

Let me begin by saying that the reason I chose to document my weight loss transformation in a blog for other people to see is because I want to share my "battle with the bulge" with others like me who, on the outside seem very happy and aloof about their appearance, but on the inside are struggling to get their weight under control but just don't know how. I, like you, read books on diet and weight loss by doctors and dietitians who know all about medicine and nutrition but have absolutely no idea what it feels like to be in my body and in my mind and go through life being 5'2" and 176 pounds by the age of 14...that's right! I weighed 176 pounds when I was 14 years old. I have been there, I have lived through it and emerged victorious on the other side. But let me start at the beginning.

When I was 11 or 12 years old, I was a very athletic and healthy kid weighing in at about 100 pounds. By the time I was 14, I weighed 176 pounds. Don't ask me how I got there, I just don't know. Maybe puberty did a trick on my body, maybe I just started eating way too much, I am not sure. The point is, I gained a lot of weight fast. To make a long story short, I tried to ignore it, as most kids do. After all, I still had a lot of friends and was very popular but I did not have a date until I was in my 20s, yep...my 20s! My parents tried talking to me to no avail until one day I woke up and I was 23 years old and weighed a whopping 180 pounds.

One day, an old friend walked right past me on the street and completely ignored me. I called her name and asked her why she did not say hello. Do you know what her response was? "Oh my God, is that you?! I didn't recognize you, I thought you were an older woman." Now ladies, we all know that when it comes to our age, the word "old" is the kiss of death, but those were her exact words and they were burned into my brain from that moment on. That was my epiphany, the moment that my life changed forever!

I am now almost 37 years old, I have two children; a 5-year-old daughter and a 4-year-old son and I weigh 135 pounds. At my smallest, I weighed 125 pounds (this was before I had my children). I lost over 50 pounds in just under 8 months and have managed to keep most of it off for almost 14 years.

I am telling you all this because I want you to believe that losing weight and keeping it off your entire life is possible. I eat real food, eat out at restaurants, go to parties and barbecues and live a normal life with my husband and two children. If you follow my posts, I will show you how you can do this without starving yourself, killing yourself at the gym or paying crazy amounts of money for fad diets that make promises but don't work. I will show you how it can be done because I have done it. Best of all, it is all FREE. All you have to lose is your weight!

My mission is to lose MY last 10 pounds and be at my pre-pregnancy weight. With me supporting you and you supporting me, we can do it together. No matter how much weight you have to lose, it can be done!

Let this be the beginning of your weight loss transformation!