Four Years of Living Lean

Sorry this is late....

Here are some pictures (befores and afters)...Pictures...

I keep learning about what works for me and this past year has shown me that variety in exercise is definitely the way to go...Not only does it not get boring that way, but also my body likes and needs it!
Lots of biking (between the flat tires)..had a rash of them this year on my bike and my car...and also working on lifting heavier weights...I did discover I have NO STRENGTH...I can lift light/medium weights (like to 12 pounds per arm), but can't seem to break thru that weight...gives me something to work on this winter.
I also started doing more bodyweight exercises...and also have become the Plank master!! Planks are GREAT for your abs and upper body. Another interesting 'achievement', I have become more flexible...I can now touch my toes behind my head and hold them there when I roll back....couldn't do this 3 months ago!

I came up with a few new recipes and tweaked a few older ones - check the tags in the right hand column of this blog..Still have my cookbook project in the works...just need to finish it so I can get it published...won't be fancy, but it will be useful!

Can't imagine ever going back to my old lifestyle now...I like what I eat and I like my exercise routines I need to do to keep my new body...I do have occasional treat of 'non-plan' food (i.e. not really healthy), but that is rare...just don't like what some of that stuff does to my body and it is getting easier to say no to most of it...(My cookies I bake are the exception - thank goodness I can control the production of those! I can't eat them if they aren't in the house!)

And finally...in October...the Infomercial came out!! And I am in it (albeit briefly)...It is for the Six Week Body Makeover, the original plan I used to lose all the weight 5 years ago...Check your local listings for airings (listed as 6 week Body Makeover in my onscreen guide) or surf thru the Paid Programming in the wee hours of the morning! Also see this post for more details and links: Infomercial

If you need to clean up your act...NOW is the time to start...don't wait..the sooner you start, the sooner you will get healthy and lose the fat!! I am so glad I did!!!

Infomercial Update - 12-21-09

As some of you may know..about 2 years ago I was invited to LA to film my testimonial for the Six Week Body Makeover....well..I finally made it on TV!!! The latest (and may I add one of the best) infomercials has hit the airways and part of my testimonial in included..Even though I say I have kept the weight off for 'almost 2 years' in the infomercial...it is 4 years now!!

Updated Known Infomercial Airings For Week of December 21 - December 26, 2009: (all times are Eastern Time)
December 21 - 6:30 am - Comedy Channel
December 23 - 7 am - Comedy Channel
December 24 - 7 am - TruTV
December 25 - 3:30 am - Fit TV
December 26 - 7 am - The Learning Channel


All of these links go to my other blog...

Here is the link to my pictures from LA: LA Story

And also my makeover pictures from there: Makeover

My Original Weight Loss Story

Coming tomorrow.....

Tomorrow is my 4th anniversary of Living Lean - aka the official day I reached my goal of becoming a size 10! (Down from a size 26/28 and 300+ pounds!)

I will try my best to get my year 4 story up on the blog tomorrow...and hopefully some pictures too...

And it still amazes me that I look better at 45 (soon to be 46) than I did when I was 24!!

Thanksgiving Menu 2009 (A Healthy One)

Since I will be spending Thanksgiving at home this year, I am making my own Thanksgiving Meal that is ON PLAN for those who are using the Six Week Body Makeover or just plan good and good for you even if you aren't trying to lose fat...
Recipes that are noted with an * are at the bottom of this entry! Other recipes are elsewhere on this blog - check the tags in the right hand column)

My meal plan for the day:

Breakfast - 3-EggWhite (and half a yolk) omelette w/ mushrooms, green peppers and onions, and a few red potatoes, and applesauce (my NSA version - recipe is on the blog)

AM snack - 2 egg whites (hardboiled) and veggies

Lunch - Roast Turkey Breast*
Brown Jasmine Rice Stuffing*
Peachy Sweet Potatoes*
Steamed green beans and broccoli

PM Snack - (Pre walk/workout!)
2 HB egg whites
Apple Crumble*

Dinner - Turkey Breast* served over Romaine w/ cucumbers and tomatoes
Veggie Soup (recipe on blog)

Evening Snack - Turkey Breast*
Apple slices

You may ask, 'Where is the Pumpkin Pie?' Well...instead of pie, I will have a Pumpkin Spice Muffin on Friday for Breakfast!!! Recipe for that is on my blog too!!

It IS possible to eat healthy during the holidays!!! Just takes a little planning and some great recipes!!!

Enjoy!!

Peachy Sweet Potatoes
(Based on a recipe from The Spirit of Christmas Recipes)

3 large sweet potatoes
2 T. Splenda (or honey)
½ t. maple extract
½ t. ground cloves
2 t. cinnamon
1 large can No Sugar Added peach halves, drained

Wash and wrap sweet potatoes in foil and bake at 350 F until very soft (about 25 – 30 minutes). Remove from oven. Allow to cool slightly. Remove foil and skin. Place sweet potatoes in medium mixing bowl and mash with a fork. Stir in Splenda, maple extract, cloves, and cinnamon. Stir until well combined. Set aside.

Using a nonstick 12 muffin pan, place 1 peach half in each cup, pit side up. (There should be about 12 of these in the can or if not, cut the largest one in half so there is a peach in each cup.) Scoop about ¼ - 1/3 cup of sweet potato mixture into each peach. Sprinkle top of each with a little Cinnamon and/or Splenda (about a dash will do).

Bake at 350 F for 30 – 35 minutes.

Living Lean variation – Add a half of a large marshmallow to each peach before adding the sweet potato mixture.

Each cup makes about ¼ - 1/3 cup carb and a small amount of fruit.

Roast Turkey Breast with Jasmine Rice Stuffing

1 turkey breast, rinsed and patted dry
1 cup Apple Wine
1 cup water
2 T. onion powder
1 T. garlic powder
Black Pepper

Stuffing Ingredients:
2 cups Brown Jasmine Rice, rinsed
2 cups plain water
2 cups hot water with 2 t. no sodium chicken boullion, dissolved OR 2 cups of homemade broth)
2 stalks celery with leaves, finely chopped
1 onion, finely chopped
Parsley flakes to taste
Black pepper to taste
White balsamic vinegar

In large saucepan, sauté onion and celery in white balsamic vinegar until soft. Add water, broth, parsley, and black pepper and stir. Stir in the rice and cook over low to medium heat until done (about 30 minutes for me – check often) All the broth should be absorbed.

Allow to cool while you fix the turkey breast.

In roaster pan, combine wine and water. Set aside.
In small bowl, combine garlic powder, onion powder, and pepper. Rub this on the breast (under the skin) and in the cavity. Set turkey breast cavity side up in the roaster pan. Fill cavity with rice mixture and secure flap. Any extra rice can be saved in the fridge.

Cover and bake stuffed turkey breast per instructions on the wrapper. [My 6 pound breast took about 2 hrs at 350 F.] Allow to rest for 30 – 45 minutes before slicing. Remove stuffing to separate bowl before slicing. Also remove the skin.

Cooking this meat side down keeps it nice and moist.
You can pour some of the drippings in the pan over the meat to add moisture, too.

This recipe includes carbs and protein. You will need to measure and weigh as required for your bodytype.

Apple Crumble
(a new fan favorite!!)

Topping-
In medium mixing bowl, combine the following:
2 ¼ cups rolled oats
1 1/2 cups puffed brown rice
¼ cup Splenda (or use Honey if you don't want to use the artificial sweetener)
¼ cup Diabeti Sweet Brown Sugar* (or Sucanat if you don't want the artificial sweetener)
2 Tablespoons oat bran
¼ cup flaxseed meal
½ teaspoon nutmeg
1 Tablespoon cinnamon
1 teaspoon clear vanilla (with no sodium or corn syrup)
½ cup water
¼ teaspoon butter extract
Set aside.

Bottom layer:
6 McIntosh apples, peeled, cored and sliced
¼ - 1/3 cup water

Slice apples into 10 x 10 silicon baking dish and sprinkle with water.
Spread topping evenly over apples.
Bake at 360 degrees for 45-60 minutes.
Allow to cool.
Keep refrigerated.

*If you don't have this ingredient, you can substitute with 1/4 cup Splenda and 1/2 teaspoon maple extract for a similar flavor or use Sucanant)

Jeff's Zucchini Spice Muffins

This is the recipe that my brother had me develop for him...What he will have for breakfast instead of Pop Tarts!!!

Jeff's Zucchini Spice Muffins

Serving Size : 6 large muffins

2 cups rolled oats

1/4 cup flaxseed meal

1/3 cup Turbinado Sugar or Sucanat

1 Tbsp Spice Mix (see recipe)

1 Tbsp cinnamon

1 cup zucchini, unpeeled and grated (measure after grating)

2 tsp clear vanilla

1 tsp coconut extract

9 egg whites

1/2 cup walnuts, roughly chopped

1/4 cup Ghirardelli 60% Cacao Chocolate Chips (optional)

1. In large mixing bowl, stir together all dry ingredients, walnuts and

zucchini. In small mixing bowl (or oversize measuring cup), combine all wet

ingredients except egg whites. Stir into dry ingredients and mix until

thoroughly combined and all oats are covered. Will be moist, but not sopping

wet. Set aside.

2. In separate bowl, beat eggs for about 15- 30 secs with hand mixer. Stir

into oat mixture and combine well with mixer or by hand.

3. Allow to sit for 20 minutes while oven heats and you prepare the baking

pan.

4. Spray and wipe out a large capacity 6 muffin pan. Divide batter into each

section. It is OK if it fills above the rim.

5. Bake for 15-20 minutes or until knife comes out clean. Remove from oven

and cool in pan for 10 minutes. Place into Ziploc bags and refrigerate or

freeze while still lightly warm to keep them moist.

Nutritional data includes chocolate chips. Each muffin without chocolate

chips is 255 calories.

Nutrition (calculated from recipe ingredients)

Calories: 295

Calories From Fat: 116

Total Fat: 13.1g

Cholesterol: 0mg

Sodium: 84.9mg

Potassium: 103.5mg Carbohydrates: 37.5g

Fiber: 6.1g

Sugar: 15.3g

Protein: 12g

Spice Mix for Muffins

4 Tbsp Cinnamon

2 Tbsp Nutmeg

3 Tbsp Coriander

3 Tbsp Ginger

3 Tbsp Allspice

1. Combine all ingredients in an old large cinnamon container and shake

well.

2. Shake before measuring.

Nutrition (calculated from recipe ingredients) per Tablespoon

Calories: 17

Calories From Fat: 5

Total Fat: <1g

Cholesterol: 0mg

Sodium: 1.8mg

Potassium: 42.4mg

Carbohydrates: 3.8g

Fiber: 2g

Sugar: <1g

Protein: <1g

Turkey Corn and Rice Soup

The long awaited recipe for my Turkey Corn and Rice Soup...hope you like it! I leave the protein out of it so I can eat it with Turkey or Chicken or even as a snack with some egg whites...
Enjoy!

Turkey Corn and Rice Soup

Add grilled Balsamic Chicken Breast or roasted turkey and a tossed salad for a complete meal!
Freezes well too. Better the next day...
You could also substitute barley for the rice!!

Servings per recipe: 10
Yield: 10 -12 cups (approximately)

1/4 cup white balsamic vinegar
2 small onion chopped
4 stalks celery finely chopped
1 Tbsp parsley flakes
3 cups turkey or chicken broth - no salt added (I use my homemade recipe)
5-6 cups water (I fill my broth container 2 times)
1 tsp black pepper (or to taste)
1 teaspoon onion powder
4 medium carrots, diced
1/2 tsp California Garlic Powder
2 cups fresh or frozen corn kernels
1 cup brown Jasmine rice, uncooked

In large stock pot, sauté onions and celery in about ¼ cup White Balsamic vinegar for about 5-10 minutes.

Stir in broth and water. Turn heat to medium, add flavorings and bring to small boil.

Add carrots and corn and bring to boil again. Add rice, cover and reduce heat to very low and simmer for 60 - 90 minutes or until rice is cooked.

Nutrition Facts (approximate)
Nutrition (per serving): 116 calories, 7 calories from fat, <1g total fat, 0mg cholesterol, 46.3mg sodium, 237.3mg potassium, 26.3g carbohydrates, 3g fiber, 4.1g sugar, 2.8g protein.

Homemade Broth Recipe

Here is my homemade broth recipe..I use this now for in my soups instead of using bouillon or canned broth....

Homemade Broth

Round One Ingredients

1 turkey breast or whole chicken, rinsed and patted dry

1 cup apple wine or other fruit flavored wine

1 cup water

2 Tbsp onion powder

1 Tbsp garlic powder

1 tsp black pepper

Round Two Ingredients

Dark meat, skin and bones from cooked turkey or chicken

All drippings/liquids from Round One

6 cups plain water

2 stalks celery with leaves, chopped

2 onions,quartered

parsley flakes to taste

black pepper to taste

Round One:

In roaster pan, combine wine and water. Set aside.

In small bowl, combine garlic powder, onion powder, and pepper. Rub this all under the skin and in the cavity. Set turkey breast or chicken cavity side up in the roaster pan.

Cover and bake per instructions on the wrapper. Allow to rest for 30 – 45 minutes before removing breast meat.

Round Two:

In large stock pot, combine all Round Two ingredients.

Bring to boil and simmer for 1-2 hours.

Remove large pieces and set aside for another boil if you like.

Strain broth thru cheese cloth or fine mesh strainer.

Cover and cool in refrigerator overnight. Skim fat off before dividing into serving size containers.

Freeze.

Repeat Round Two again if there is still marrow in the bones.

I portion these into 3-4 cup containers for use in soups or rice.

Note: Cooking this meat side down keeps breast meat nice and moist.

Updates coming soon!!!

I have some new recipes I want to post here and also some variations of some old favorites...

I will post them when I get a few minutes to get them typed into the computer...busy with craft stuff right now, but hopefully next week I will have a few minutes to update!!

New recipes include Turkey Corn/Rice Soup, omeletes and my homemade broth.
Updated recipes are for Zucchini Spice Muffins (variation my brother likes). Pumpkin Spice Muffins and Tuna Salad serving suggestions...all good stuff I have been eating the past few weeks...I have pictures too!!

Feel free to leave comments if you try any of my recipes!! Good and bad experiences are welcome.
Thanks!!

Menu this week...

Last week I started a 6 week cycle of restricted Living Lean eating...for me that means no chocolate treats, no nuts for snacks, no post ride raisins, and no extra starchy carbs around my evening workouts...
All other 'on plan' food is OK....that means no sugar, flour, wheat, processed foods, salt, dairy..but lots of veggies, fruits, whole grains, and lean proteins.

So far so good...

Cutting back a bit more on my fruit this week, so my basic menu looks like this:

Breakfast: (Always PWO because I ride my bike afterward)
Protein, fruit, starchy carbs

AM snack: Protein, fruit

Lunch: Protein, starchy carb, veggies

PM Snack: Protein, veggies

Dinner: Protein, veggies, starchy carb on days prior to lifting, I may opt out of this if I work out before dinner.

Evening Snack: Protein, fruit or veggies (fruit post workout, veggies otherwise)

Target Calorie number each day is 1700 - 1800...

Workouts:
Cardio: Bike rides - 6 days per week; also mini 10 minute cardio blasts and/or plank drills on off days from strength training.
Strength training: 3 days per week

Some of the recipes I am eating include:
Pumpkin Spice Muffins
Basil Tomatoes and Squash
Mushrooms Italiano
Peanut Butter Muffins (only 2 of these per week - not every day)
Gingersnap Muffins
Applesauce (my recipe)
Turkey Meatballs al a Tosca
Chicken (Turkey) Saute w/ Tomatoes and Basil
Veggie Soup
Balsamic Chicken and Onions
Mahi Mahi grilled w/ Orange Muscat Marinade

Healthy Food Options for the Track

Have you ever been to a NASCAR race (or any sproting event for that matter) and noticed the food choices? If you haven't, let's just say there is NOT much to chose from if you eat clean and it is rather expensive too!

To stay true to my healthy lifestyle and save money, I pack a cooler filled with portable snacks and food that is nutritious and tasty too - even cold!

Here's what's planned for my next trip to the track:

Plenty of water
Homemade Granola with walnuts and raisins
Hardboiled egg whites
Grape tomatoes
Apple slices and/or dried papaya and apple rings
Grilled Chicken and Onions
Boiled Red Potatoes
Steamed green beans and carrots
Sweet and Sour Cucumber slices

All of this is portioned and put into baggies and/or Ziploc containers in my cooler. I use bottled water that is frozen for ice packs, so as it thaws, I have cold water to drink! I also take my 64 oz. water jug too!

I also take my muffins instead of the granola if I am doing a lot of walking!

Preparation is keep to eating healthy! Plan ahead and those Track Dogs and Fries won't call your name!!!

Basil Tomatoes (and other veggies)

Now that summer is upon us and home grown veggies will soon be filling up my refrigerator, I decided to bump one of my favorite recipes to the top of the heap..

Made this with half tomatoes and half fresh zucchini I bought at the farmer's market last week and boy is it good!! Using this on my salads for added veggies and dressing! Here are some before and after pictures of what this looks like! (This is the fresh basil option with tomatoes, zucchini and yellow squash)

(Click Pictures to enlarge!)

Ready to go in the oven!

Out of the oven!

Close-up of the brownings you need to scrap out for more flavor!

Basil Tomatoes

Have too many tomatoes or summer squash? I did and I wanted to make something quick and easy to use them up! Here’s what I came up with!!
Note: Actual quantities of each ingredient will vary depending on the amount of veggies and size of baking dish.

Ripe tomatoes – qty – as many as you want (Any and all kinds will work. I have used grape, cherry, Roma, vine, and beefsteak all with great results!)
Good white balsamic vinegar (I use Trader Joe’s)
Dry or fresh basil to taste
Onion powder to taste
Garlic powder to taste (I use Trader Joe’s California Garlic Powder)

Preheat oven to 400^oF. Wash tomatoes (ok to leave wet). Slice large tomatoes into ½ inch slices and place in single layer in glass baking dish (9 x 13 or whatever size your tomatoes will fit into). Fill in gaps with grape tomatoes, if available. Sprinkle generously with white balsamic vinegar making sure each piece is wet, but not submerged. Sprinkle generously (to taste) with onion powder, garlic powder, and basil in that order. Bake for 45 minutes. Remove from oven and allow to cool slightly, and then remove to storage container. Scrape any juice/brownings into container, too. Don’t worry if it bakes dry, just allow pan to soak before washing! Allow to cool and then refrigerate overnight for best results. Tomatoes will form a juice when allowed to cool. Serve cold or reheat. Use juice as topping for potatoes, rice, chicken, beef, or as salad dressing! Also great as topping for On Plan Pizza!

Variation – Before adding vinegar and spices, add sliced Vidalia onions and/or sliced peppers (any color) on top of tomatoes. Cut back on onion powder slightly or omit. Baking time may need to increase a few minutes, too. Bake until onions/peppers are tender crisp.

Variation II –Add a little (about 1 - 2 tsp. per slice) of finely grated low fat/part skim mozzarella cheese after about 30 minutes of baking. Bake until slightly browned.

Variation III – (Sweet and Sour version) – Before adding vinegar and spices, add fresh pineapple chunks on top of tomatoes. Continue as written. Baking time may need to increase a few minutes. Bake until pineapple is slightly browned.

***Lakescape Variation – Add sliced summer squash and whole or sliced portabella mushrooms before seasoning. Bake for 1 hour. My new favorite variation!!

**** I sprinkle a tablespoon of extra light olive oil over this just before baking now too..(but it is fine if you don't want to do this)

Pasta Salad I

Looking for a healthy dish to make this summer? Fresh veggies and basil make this simply delish!!

Pasta Salad I

1 bag (16 oz) Penne Brown Rice Pasta cooked to al dante and rinsed with cold water
1 T. extra virgin Olive Oil (optional)
1 Pan of Basil Tomatoes and Squash and the juice made a day ahead and chilled

Make Basil Tomatoes and Squash the day before so the flavors meld and the juice forms.

Cook pasta to al dante and rinse with cold water and drain.
Sprinkle pasta with olive oil and stir to coat.
Add Basil Tomatoes and squash and juice and combine well.

Chill in refrigerator 2-3 hours or overnight. Serve cold or hot.

Add some diced grilled chicken or turkey breast and you have a complete meal!!

Also a great dish to take to pot luck dinners or summer parties!!

Enjoy!

Fat Burning Menu

Since I am on a 6 week 'cutting' phase, I decided to post a sample menu for a typical day of eating for me during the next 6 weeks (actually, I am in week #2 of this phase)

Breakfast: Peanut Butter Muffin, 1/2 cup applesauce and a 1/4 cup raisins (eaten after my bike ride..no ride, no raisins!)

AM Snack: 3 HB egg whites and 1/2 cup fresh strawberries

Lunch: 1 Serving (about 3 oz of protein) of Turkey Saute with Tomatoes and Basil
1/2 -3/4 cup barley w/ pepper and onion saute
Steamed carrots and broccoli (about 1 1/2 cups total)
Sweet and Sour Cucumber slices

PM Snack: 2 HB egg whites and an apple

Dinner: 3 oz. Grilled Mahi Mahi
1/2 cup barley w/ pepper and onion saute (that's the carb of choice this week)
Large Salad of Romaine and Green leaf lettuce topped with 2-3 baby carrots and Basil Tomatoes and Zucchini and the juice from this as dressing

Evening snack: Strawberry Ice Cream (my recipe) and a few slices of frozen banana

I also take 3 flax oil or fish oil supplements every day along with my multivitamin, calcium supplement and vit c....

This is about 1700 - 1800 calories worth of food...I measure and weigh everything except the veggies... And most of the recipes are on this blog..check the tags to find them..
I change out my proteins and my muffins everyday...depending on what I have in my freezer ready to eat..I usually have at least 5 kinds of protiens and 3 kinds of muffins available to chose from..Another reason to cook in bulk and freeze..LOTS of options each day!

I ride my bike about 80 miles per week (I ride 6 days per week) and I do resistance training 5 days per week - split routines - 3 days uppers (M-W-F) and 2 days legs (T-TH).

Quick and Healthy Applesauce

Quick and Healthy Applesauce

12 McIntosh apples, peeled, cored and quartered

1 cup water

¼ cup Splenda*

1 teaspoon cinnamon

1 ½ tablespoon fresh lemon juice (about the juice from one small lemon)

1 teaspoon clear vanilla (with no sodium or corn syrup)

Place water and peeled apples in medium saucepan and cook over medium heat until apples are mushy. Remove from heat. Whisk with a fork until apples get to a consistency you like (will be a little chunky). Add Splenda. Mix thoroughly with fork. Add remaining ingredients and stir until well blended. Allow to cool. Refrigerate in tightly sealed container. Makes about 4 cups.

*If you don’t have Splenda, you can use granulated white sugar instead, but it is not as healthy that way!

For a special treat (and also not as healthy), add about 10 large marshmallows to the hot/warm applesauce. Allow them to melt slightly, stir carefully, then chill. Yummy!!

Turkey Saute with Tomatoes and Basil

Turkey Saute’ with Tomatoes and Basil

¼ cup white balsamic vinegar

1 green pepper, diced

2 onions, diced

2 jalepeno peppers, diced

Saute above ingredients in large sauce pan until onions are clear.

Add 2 pounds of ground turkey breast and black pepper to taste.

Cook until browned.

Stir in:

2 t. crushed garlic

1 - 28 oz. can whole tomatoes with basil, NSA (I chop these up into smaller pieces)

1 Tablespoon dry basil, optional

Reduce heat to low and simmer for 1 hour.

Serve over brown jasmine rice.

Rhubarb Sauce - Updated! and Rhubarb Crumble

I updated my recipe using honey instead of Splenda. Tastes great this way too!

Rhubarb Sauce

A few bites make a nice treat after dinner!!

3/4 lb of fresh rhubarb, cleaned and cut into 1” pieces (About 4 cups)
1 cup water
½ cup strawberries
¼ cup honey or to taste
1 teaspoon vanilla
2 teaspoons arrowroot

In medium sauce pan over medium heat, cook together water, rhubarb, honey and strawberries. Bring to boil and add vanilla. Cook for 15 minutes or until mushy. Stir with a fork and then stir in the arrowroot. Reduce heat and cook for 15 minutes longer or until desired thickness. Stir occasionally.

Cool. Refrigerate.

Also good mixed with my granola!

Rhubarb Crumble

Topping-

In medium mixing bowl, combine the following:
2 ¼ cups rolled oats
1 1/2 cups puffed brown rice
2 Tablespoons honey
¼ cup Sucanat
2 Tablespoons oat bran
¼ cup flaxseed meal
1 Tablespoon cinnamon
2 teaspoons clear vanilla (with no sodium or corn syrup)
½ cup water
¼ teaspoon butter extract
Set aside.

Bottom layer:
3 cups prepared Rhubarb Sauce (recipe above)

Pour prepared Rhubarb Sauce into 10 x 10 silicon baking dish.
Spread topping evenly on top of this.
Bake at 350 degrees for 30-35 minutes.

Allow to cool several hours or overnight to set.
Keep refrigerated.

Peanut Butter Oatmeal Cookies

Peanut Butter Oatmeal Cookies

A healthier version of an old favorite even with the chocolate chips!

Servings per recipe: 40

Yield: 40 - 2" cookies; (1) cookie per serving

3 cups rolled oats

1/4 cup oat bran

1/4 cup flaxseed meal

1/4 cup Sucanat

1 Tbsp cinnamon

1/2 cup peanut butter, smooth, no salt added (Krema or Crazy Richard's brand)

1 cup applesauce, no added sugar

2 tsp clear vanilla

2 Tbsp honey

1/4 tsp butter extract

1/4 cup water

4 egg whites, beaten until stiff

Ghiardelli 60% Cacao Chocolate Chips (optional)

Preheat oven: 350°F

In large mixing bowl, combine all dry ingredients. Stir in applesauce and peanut butter. Set aside.

In large measuring cup, combine remaining wet ingredients EXCEPT egg whites. Add this mixture to dry ingredients and combine thoroughly. Set aside.

Beat egg whites until stiff peaks form. Fold into oat mixture and stir gently until all bubbles disappear.

Set aside for 30 minutes.

Line cookie sheets with No stick Reynolds wrap or baking silpat.

Divide dough into 40 cookies. Press to 1/2 inch thick mounds.

Bake for 8 minutes. Remove from oven and cool on wire rack.

OPTION: Add 1 or 2 chocolate chips to each cookie before baking. (Nutrition information provided does not include these!)

Nutrition Facts

Nutrition (per serving): 57 calories, 20 calories from fat, 2.3g total fat, 0mg cholesterol, 5.6mg sodium, 7mg potassium, 7.9g carbohydrates, 1.3g fiber, 2.8g sugar, 2.3g protein.

Pineapple Spice Muffins

Pineapple Spice Muffins
These make a great portable snack!

½ cup steel cut oats
1 cup rolled oats
1/3 cup Sucanat (Or Diabeti Sweet Brown Sugar Substitute)
1 Tablespoon cinnamon
1 Tablespoon Spice Mix II (see below)
¼ cup flaxseed meal
1 can pineapple tidbits, no sugar added (juice too)
2 teaspoons vanilla
2 Tablespoons DaVinci Sugar Free Caramel Syrup (optional)
1 teaspoon coconut extract (optional)
12 egg whites, beaten about 15 secs (don’t get these too puffy)

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients. In small mixing bowl (or oversize measuring cup), combine pineapple, vanilla, coconut extract and Davinci syrup). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer.
Allow to sit for 5 minutes while oven heats and you prepare the baking pan.

Spray and wipe out a large capacity 6 muffin pan. Divide batter evenly into each section. It is OK if it fills slightly above the rim.

Bake for 15-20 minutes or until knife comes out clean. Remove from oven and cool in pan for 10 minutes. Remove to wire rack. These freeze well.

Makes (6) Servings

Spice Mix II

Combine the following ingredients in an old large cinnamon container and shake well:

4 Tablespoons Cinnamon
2 Tablespoons Nutmeg
3 Tablespoons Coriander
3 Tablespoons Ginger
3 Tablespoons Allspice

Shake before measuring.

Mint Chocolate Chip 'Ice Cream' - UPDATED

**Added a few more flavors!! See bottom of post.

I just made some really great 'ice cream' that really hit the spot.

It was the Mint Chocolate Chip version of my "Strawberry 'Ice Cream' recipe.

Here are both recipes with a few revisions from the previous version posted on my blog. Take note...the Sugar Free Davinci Syrups ALL contain a little Splenda. This is about the only exception to my 'no Splenda' thoughts. Very little is in the syrup to begin with and I only use a small amount in each serving...If I ever find a natural substitute for these flavors, I will use that..until then..it is what it is!!

Enjoy!!

Strawberry 'Ice Cream' – (6WBM style)

This is really a frozen smoothie that came out so creamy, it tastes like Strawberry Ice Cream only without the cream and fat!!

Make these first:

Vanilla Puffs

I make these 6 at a time in my 6-loaf silicon baking dish.

12 egg whites
6 squirts clear vanilla (about 3 tsp.)
6 tsp. Splenda OR 1 Tablespoon Honey if you don't want to use the Splenda

Preheat oven to 400^o F. In medium mixing bowl, beat together all ingredients with hand mixer until stiff peaks form. Divide evenly into 6 loaf silicon baking dish. Bake for 12-13 minutes. Allow to cool for 2-3 minutes and then remove from pan. They should slip right out. Set aside and allow to cool. These can be made ahead and stored in the fridge or frozen!
Makes (6) puffs.

Each puff is : 2 oz. Protein A

Strawberry 'Ice Cream'

For each serving , use the following:
½ cup slightly thawed or fresh strawberries
½ tsp. clear vanilla extract OR Vanilla Sugar Free DaVinci Syrup
1 tsp. Torani White Chocolate Sugar Free Syrup
1 Vanilla Puff, torn into about 4-5 pieces

Using the Tall cup of the Magic Bullet (or blender), add ingredients in order given.
Using the whipping blade, whip until large chunks are all gone and mixture is smooth.
You may need to shake the cup while whipping to get everything blended together, but it will eventually all blend and get smooth! Whip for about 10 - 15 seconds more and then pour into plastic container with lid and freeze overnight. Repeat with remaining puffs if desired.

These taste better once they are completely set up and frozen. When you are ready to eat, allow to thaw slightly for easier scooping. I put mine in the fridge to thaw for a few hours and enjoy this as my PM snack! Comes out like soft serve strawberry ice cream!

Each serving is: 2 oz. Protein A
½ c. Fruit A

Mint Chocolate Chip 'Ice Cream'
(Living Lean version)

For each serving , use the following:
1/4 cup NSA applesauce
a splash of clear vanilla OR Vanilla Sugar Free DaVinci Syrup
7 Ghiardelli 60% Cacao Chocolate chips

1 tsp. Davinci Sugar Free Creme de Menthe Syrup

a splash of Davinci Sugar Free Peppermint Pattie Syrup

1 Vanilla Puff, torn into about 4-5 pieces

Using the Tall cup of the Magic Bullet (or blender), add ingredients in order given.
Using the whipping blade, whip until mixture is smooth.
You may need to shake the cup while whipping to get everything blended together, but it will eventually all blend and get smooth! Whip for about 10 - 15 seconds more and then pour into plastic container with lid and freeze overnight. Repeat with remaining puffs if desired.

These taste better once they are completely set up and frozen. When you are ready to eat, allow to thaw slightly for easier scooping. I put mine in the fridge to thaw for a few hours. Comes out like soft serve mint chocolate chip ice cream! Very refreshing snack for about 110 calories!!

Orange Pineapple 'Ice Cream'

For each serving , use the following:
1/2 cup fresh pineapple chunks (fresh is better than canned)
a splash of clear vanilla extract OR Sugar Free DaVinci Vanilla Syrup

1 tsp. Davinci Sugar Free Orange Syrup

1 tsp. Torani (or DaVinci) Sugar Free White Chocolate Syrup

1 Vanilla Puff, torn into about 4-5 pieces

Using the Tall cup of the Magic Bullet (or blender), add ingredients in order given.
Using the whipping blade, whip until mixture is smooth.
You may need to shake the cup while whipping to get everything blended together, but it will eventually all blend and get smooth! Whip for about 10 - 15 seconds more and then pour into plastic container with lid and freeze overnight. Repeat with remaining puffs if desired.

For just plain Pineapple Ice Cream, eliminate the Orange syrup.

Lemon Freeze 'Ice Cream'

For each serving , use the following:
1/4 cup NSA applesauce
a splash of clear vanilla extract OR Sugar Free DaVinci Vanilla Syrup

1 tsp. Davinci Sugar Free Lemon Syrup

1 tsp. Torani (or DaVinci) Sugar Free White Chocolate Syrup (Optional)

1 Vanilla Puff, torn into about 4-5 pieces

Using the Tall cup of the Magic Bullet (or blender), add ingredients in order given.
Using the whipping blade, whip until mixture is smooth.
You may need to shake the cup while whipping to get everything blended together, but it will eventually all blend and get smooth! Whip for about 10 - 15 seconds more and then pour into plastic container with lid and freeze overnight. Repeat with remaining puffs if desired.

All of these 'Ice Cream' recipes are great with a few pieces of sliced frozen bananas mixed in. I have also added a little of my homemade granola and eaten this for breakfast! A cool, refreshing treat that is GOOD FOR YOU and tasty too!

Are you a Career Dieter?

Are you a career dieter?

Is your life a series of failed attempts at weight loss?

Have you actually found what you thought was ‘the plan’ to finally get the weight off and get thin again, only to gain all of the losses back and then some?

Does it seem that nothing will ever work and you are doomed to be fat forever, but you still keep trying with the hope that the next plan will actually work?

Well, guess what? You are a career dieter. You are looking for the next best thing that will magically get all the excess weight off and once it is gone will stay gone no matter what you do or don’t do.

Sorry to tell you this, but that is NOT how it works…You can’t lose weight and then maintain those losses without making changes not only during the course of the reduction phase, but FOREVER!!! (Or as long as you want to stay thin.)

Healthy habits formed over time must trump your old ways or your old body will return. And the sooner you realize this, the sooner you will be on the right track to permanent fat loss! (Well, that and a good nutrition and exercise plan like Burn the Fat, Feed the Muscle) Who wants to constantly be on a ‘diet’? I know I don’t and ever since I changed my eating and exercise habits, I know I will never have to ‘diet’ again.

I used a weight loss program to lose the weight, but I also used that plan to develop new healthier habits and learn what I needed to do to not only lose fat, but make sure it didn’t come back! I learned what I needed to do and then I did it…and I kept on doing it…and I STILL am doing it and I PLAN on doing it for as long as I live! And if that means I never eat another donut or regular pizza again, well, no problem! I enjoy healthier choices now that I like and my body likes too!

Depending on my current goals, I do restrict certain foods occasionally, but nothing is completely off limits anymore. Some sacrifices had to be made. I have learned to live without certain foods, but that is MY CHOICE. I have learned what works for me and what doesn’t. And truth be told, some of my old favorites just don’t ‘do it’ for me anymore. The fallout from 5 minutes of ‘pleasure’ just isn’t worth it to me. I like being thinner…I am not interested in weighing over 300 pounds again.

Successful fat shredders and lifetime maintainers have a few things in common….they actually realized that they had to make changes in the way they eat and exercise and then DID IT! And keep doing it...everyday….

Attitude adjustment is the FIRST step to a healthier body! Healthy thoughts will take you a long way in transforming your body to what you want it to be, but you MUST change to reap (and keep) the rewards! Without making these changes, you will just be a career dieter. And THAT is no way to live.

A Lunchtime Favorite

I just enjoyed one of my favorite fat burning lunches and here's what I had:

Turkey Meatball (a la Tosca Reno) topped with my homemade Ketchup
Steamed green beans, carrots and broccoli
Brown Jasmine Rice Mix combined with Saute #1 (mushrooms, green and jalapeno peppers, and onions)
Small apple

Recipes for the ketchup and Saute #1 are here:

Smokey Top Secret Heinz Ketchup
Variation of a ketchup recipe from Lionstar

One 12-ounce can tomato paste
1/4 cup Splenda (or 2 T. honey)
1 cup white vinegar
1 cup water
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 capful (about 1 teaspoon) Wright’s Hickory Smoke Flavoring, NSA

Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth.
When mixture comes to a boil, reduce heat and simmer for 20 minutes, stirring often.
Remove pan from heat and cover until cool. Chill and store in a covered container.
Makes 3 cups.

Sautés

I serve these either plain or mixed into my rice,
barley or steamed squash!!

Sauté in about ¼ cup of white balsamic vinegar in medium saucepan over medium heat until transparent or to taste: (amount of each ingredient used is up to you!!)

Mix #1: sweet and/or yellow onions, sliced portabella mushrooms,
green peppers, hot peppers to taste (optional)

Mix #2: celery, onions, fresh or dried parsley, hot peppers (optional)

Mix #3: green onions (greens and all), sweet onions, bell peppers (mix of red, green, yellow, and orange), mushrooms, hot peppers to taste (optional)

I dice all of my veggies on the larger size, not too small.

Enjoy!!