Oops Sorry LAST WEEK!!

I guess I lost my excitement when everyone but Toni and Meredith??? dropped out! This week i challenge everyone to a colon cleanse! ha ha.. that's right a colon cleanse. Marisa told me about it when she was here. She said if you eat all fruits nuts and veggies and salmon for 2-3 days you feel so good and feel so much lighter. So that is what to do this week. I have dropped 4 of my 5 pounds i needed to lose so I feel great. If you made your goals make sure to reward yourself, i know I will!

END OF WEEK 5

Can you believe it's already been 5 weeks?? Toni lost 2 more pounds- way to go, slow and steady, you just keep losing and losing!!! How many total is that for you?? I lost track. She has high motivation to look her best for D.C.! I weigh the same and am hoping to lose around 1-2 more pounds before this is over. I have been very consistent in my workouts and feel much more in shape! Anyone else? How did you do? This week for the diet plan use one of the previous weeks menus or your knowledge to stick with your 1400 calorie diet! 3 weeks to go, we can do it!!

I have always believed that the only way to lose weight and keep it off is to diet and exercise! No such thing as fad diets or pills (they are only temporary) I also believe in changing your lifestyle. I am posting less recipes because as the weeks go by I hope it is easier to find your own healthy meal menus. I also hope you keep this habit not just for the rest of the 8 weeks but for the rest of your life!!
Week 5 diet plan:
Use same breakfast options or here are a few new suggestions:

Egg bacon sandwich: one eggwhite, one egg on a sandwich with turkey bacon and a little cheese.

Protein Pancakes:
1/2 C Quaker Oats (dry weight)
1/2 cup hot water (to cook oats)
1 scoop low carb protein powder (isolate)
1/3 C egg whites
1/4 tsp. ground cinnamon (to taste)
optional: almond extract
Mix oats with hot water. Sitr and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and almond extract and fry on a hot gridle sprayed with PAM cooking spray.
Makes 4 pancakes.
Calories: 77.8 per pancake Protien: 8.8 g
Serve with fruit or fruit juice

Applesauce oatmeal muffins:
1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)
Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees.
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan.
Combine the cinnamon and sugar and top each muffin with some of the mixture.
Bake for 20-25 minutes or until done.
Remove from pan, cool and enjoy.
These can be frozen and reheated in the microwave for a quick breakfast.
Calories 93.5
Serve with fruit or egg

Lunch Week 5:
Use same options in the weeks before or use your calorie knowledge to create new healthy lunches. or use some of these new ideas:
Light Chicken Salad
1.5 c cooked chicken, chopped
1.5 c chopped celery
3 Tbsp Light Mayonnaise
1 tsp Mustard
Salt, pepper, other seasonings to taste (I'll throw in curry powder or cayenne pepper sometimes to kick it up a little) Combine
Calories = 174
Put on wheat bread with lettuce
Serve with a piece or fruit or raw veggies


Dinner Week 5:
Day 1: Slow Cooker chicken taco stew

1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 16-oz can corn (drained)
1 8-oz can tomato sauce
2 14.5-oz cans diced tomatoes w/chilies
1 1.25-oz packet taco seasoning
1-2 boneless skinless chicken breasts
Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.

• Servings Per Recipe: 14
• Amount Per Serving
• Calories: 115.8

• Total Fat: 0.8 g
• Cholesterol: 7.9 mg
• Sodium: 782.8 mg
• Total Carbs: 17.9 g
• Dietary Fiber: 5.4 g
• Protein: 7.8 g

Count calories of your cheese and chips and sour cream and you have a meal!

Day 2: Skillet lasagna
1 lb lean ground beef
1 small onion (chopped)
3 Cloves Garlic (minced)
1 can diced tomatoes (undrained)
1-1/4 cup water
8 oz tomato sauce
1 tbsp dried parsley flakes
1 tsp dried basil leaves
1 tsp dried oregano leaves
1 tsp salt
2-1/2 cup broken up whole wheat lasagna noodles
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
Dash Basil and Pepper (optional)
1 egg
Shredded fat free mozzarella cheese for garnish
In a large skillet, brown beef with onions and garlic. Drain.
Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt.
Stir in uncooked pasta.
Bring to a boil, stirring occasionally.
Reduce heat, cover and simmer for 20 minutes or until pasta is tender.
Combine cottage and Parmesan cheeses.
Mix in the egg.
Sprinkle in basil and pepper to taste.
Drop cheese mixture by rounded tablespoons onto pasta mixture.
Cover and cook for 5 minutes more.
Sprinkle with shredded mozzarella and serve.
Calories: 336
Serve with green beans and small piece of garlic toast for around 500 calorie meal

Day 3: Garlic Brown Sugar Chicken
Brown Sugar, 4 tsp unpacked
Chicken Breast, no skin, 12 ounces
Garlic, 1 clove
Butter, salted, 2 tbsp
Salt, 1 tsp
Pepper, black, 1 dash
1. Melt the butter in a frying pan
2. Brown the garlic in the butter
3. Add chicken breasts to garlic and butter and cook thoroughly, adding salt and pepper as you like it.
4. When chicken is fully cooked add brown sugar on top of each breast
5. Allow the brown sugar to melt into the chicken (about 5 minutes)

Serve with rice and steamed carrots (Calories per 3oz chicken is 157)

Day 4: Low Carb Taco Salad
1 lb Extra Lean Ground Beef
1 package Old El Paso Taco Seasoning
3/4 cup water
2 tbsp Olive Oil
4 cups shredded Romaine Lettuce
1/2 cup chopped Red Ripe Tomatoes
8 tbsp Breakstone Fat Free Sour Cream
1 cup shredded Cheddar Cheese
Chop or shred lettuce to salad-sized pieces. Set aside with tomatoes, cheese, and sour cream.
Brown the beef with olive oil in a large skillet as per instructions on the taco seasoning packet. When beef is browned, mix taco seasoning with water and add to skillet. Simmer until reduced. Remove from heat when done.
In 4 bowls or deep plates, spread one cup of shredded lettuce each. Sprinkle 1/4 cup of chopped tomatoes over lettuce. Add 1/4 of taco beef, top with 1/4 cup cheese and two tbsps cream cheese.
Makes four servings. Calories per serving= 489

Day 5: Turkey Burgers
1 Pkg. of 93% Lean Ground Turkey 19.2 oz.
1/8 cup seasoned bread crumbs (optional - if you leave bread crumbs out, you can subtract 12 calories per serving.)
1/2 cup diced onions
2 green onions diced finely
1 clove garlic minced
1/2 cup finely chopped fresh spinach
1/2 cup celery finely chopped (optional)
2 egg whites, lightly beaten
1/2 tsp. salt (optional)
1/4 tsp. pepper
2 Tbsp. worcestershire sauce
1 Tbsp. soy sauce (optional)
Red pepper flakes to taste. (optional)
2 Tbsp. Flax Meal** (optional)
1. In a large bowl, mix the ground turkey, seasoned bread crumbs, onions*, spinach, celery, egg whites, minced garlic, worcestershire, soy sauce, salt, and pepper. I also add a couple shakes of red pepper flakes because we like them spicy...optional. Form into 5 patties.

*Saute the onions & green onions before adding them to the turkey to soften them up.
2. Cook the patties in a frying pan (spray well with cooking spray) over medium heat. Be sure to get the internal temperature to 180 degrees F. Yum!
Calories 220 Serve on whole wheat bun with lettuce and tomato!

Day 6: Find your own healthy recipe!

IRON GIRL

Meredith and I and I think Cambria are planning on running in the iron girl 5K in the phoenix area. If anyone else is interested you can find the info on www.irongirl.com It might give you some good motivation for your cardio. There is also a 10 mile race if anyone is so incline. 5K is only 3 miles and here is the training schedule meredith sent. It is 10 weeks and 10 weeks to the race so it is perfect!
XT_ cross train (which means anything but running that gets your heart rate up- weights, aerobics, etc)
Ok i don't know why it won't show Saturday but it is like this
Week 1: Run 1 mile
Week 2: Run 1.5 miles
Week 3: Run 1.5 miles
Week 4: Run 2 miles
Week 5: Run 2 miles
Week 6: Run 2.5 miles
Week 7: Run 2.5 miles
Week 8: Run 3 miles
Week 9: Run 3 miles
Week 10: Race day!

	MON	TUE	WED	THU	FRI	SAT
Week 1	Walk/XT* 30 min.	Run 15 min.	Walk/XT 30 min.	Run 15 min.	Walk/XT 30 min.	Run 1 mile
Week 2	Walk/XT 30 min	Run 15-20 min.	Walk/XT 30 min.	Run 15-20 min	Walk/XT 30 min.	Run 1.5 miles
Week 3	Walk/XT 40 min.	Run 15-20 min	Walk/XT 40 min.	Run 15-20 min.	Walk/XT 40 min.	Run 1.5 miles
Week 4	Walk/ XT 40 min.	Run 20-25 min.	Walk/XT 40 min.	Run 20-25 min.	Walk/XT 40 min.	Run 2 miles
Week 5	Walk/XT 40 min.	Run 20-25 min.	Walk/XT 40 min.	Run 20-25 min.	Walk/XT 40 min.	Run 2 miles
Week 6	Walk/XT 45 min.	Run 20-25 min.	Walk/XT 45 min.	Run 20-25 min.	Walk/XT 45 min.	Run 2.5 miles
Week 7	Walk/XT 45 min.	Run 20-25 min	Walk/XT 45 min.	Run 20-25 min.	Walk/XT 45 min.	Run 2.5 miles
Week 8	Walk/XT 45 min.	Run 30 min	Walk/XT 45 min.	Run 30 min.	Walk/XT 45 min.	3 miles
Week 9	Walk/XT 45 min.	Run 30 min.	Walk/XT 45 min	Run 30 min.	Walk/XT 45 min.	3 miles
Week 10	Walk/XT 45 min.	Run 30 min.	Walk/XT 45 min.	Run 30 min	Walk/XT 45 min.	RACE DAY!!

Half Way DONE!!

Hooray for being halfway done! Meredith lost 2 more pounds this week and is down 9 lbs!! Way to go. I lost 2 lbs this week too and I am at my goal weight loss of 5 lbs. I will continue doing the diet plans for everyone else but I am going to start firming up now. Is anyone else out there anymore?? What is up with giving up after 2 weeks? I will put up a new diet guideline on Monday, I am too tired tonight. Also, if you have been on a weight program it is time to start changing it up. Add more repetitions or more weight to your regimen. Add more exercises or different exercises. If you have a certain group you want to target just comment and i can give you tons of exercise ideas. Or just get on the internet- there are tons of exercise ideas out there.

P.S. HOORAY for Toni who is still with us!! She lost 2 more pounds this week!!! Way to go Toni!!

Great 100 calorie snacks

There was an article in Women's fitness and had 28 great 100 cal snacks, so here are some of them:
1. sliced tomato with feta and olive oil
2. banana
3. 1/2 C edamame
4. 3 C air popped popcorn
5. Quaker instant oatmeal regular flavor
6. yoplait light yogurt
7. 8 shrimp and 4 TB cocktail sauce ( I was surprised on this one!)
8. 2 sargento light cheese sticks
9. curves granola bar
10. 1 c baby carrots 2 TB hummus
11. 1 1/4 oz turkey jerky
12. 1/2 cantelope
13. 1 c vegetable juice, 2 oz deli lean meat
14. 1 TB peanuts 2 TB craisins ( i always like this w/ almonds )
15. 1 1/2 C strawberries 3 TB cool whip free
16. 1 C raspberries w/ 2 TB plain yogurt 1 tsp honey
17. 2 egg whites, 1 slice whole wheat toast
18. 1/2 C frozen yogurt
19. 18 fat free rold gold tiny twists
20. chocolate milk (1 C milk 1 TB hersheys light)
21. Nutter butter granola bar

End of Week 3

Well it's the end of week 3 and i have to admit it was a hard one for me, i didn't lose any weight but i definitely was not following the diet well or exercising. I had sick kids so that is my excuse. Week four comes with a new motivation to do well again. I didn't gain or lose this week so I am still down 2 pounds.
Meredith lost one more pound and that puts her at 7 pounds total lost!
Anymore success stories? Let me know!
Good luck this week and i hope you all have new motivation this week to do well!

Week 4 Diet plan

We are almost halfway done, not so bad was it??

I found another great website, it has recipes plus a recipe calorie calculator so you can use your own recipes and see more or less how many calories it has. The site is http://recipes.sparkpeople.com

Breakfast:
Same choices as before, or if you are creative think of something new!!

Lunch:
Day 1:
1 large wheat pita
4 slices of lean turkey deli meat
1/2 oz cheese
1 TB miracle whip
1/2 TB mustard
tomato, cucumber, lettuce, sprouts, other veggies
4 celery sticks
1/2 cup raw broccoli
1 TB low fat dressing

Day 2:
1 grilled or baked chicken breast
4 cups tossed greens with veggies
1/4 cup low fat dressing
1 slice whole wheat bread

Day 3:
2 slices whole wheat bread
1/2 can tuna
1 TB light miracle whip
1 peach

Day 4:
Pasta salad
whole wheat pasta
chicken
veggies- tomato, olives, broccoli, cucumber,
light italian dressing
fruit

Day 5:
2 slices whole wheat bread
1 TB reduced fat miracle whip
1 TB mustard
4 slices lunch deli meat
veggies
piece of fruit

Day 6:
Bean burrito
brown rice
fruit


Dinner
Day 1: Chicken soft tacos w/ tropical salsa (2)

• Salsa:
• 1/4 cup chopped green onions
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon canned chopped green chiles
• 1 tablespoon lemon juice
• 1 (11-ounce) can mandarin oranges in light syrup, drained
• 1 (8-ounce) can pineapple tidbits in juice, drained
• 
  Tacos:
• Cooking spray
• 1 cup yellow bell pepper strips
• 1 cup vertically sliced red onion
• 1 garlic clove, minced
• 1 1/2 pounds chicken, cubed
  
• 1 cup chopped tomato
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 2 tablespoons chopped fresh cilantro
• 8 (6-inch) flour tortillas
• 1 1/4 cups (5 ounces) shredded reduced-fat Monterey Jack cheese

To prepare the salsa, combine the first 6 ingredients in a bowl. Cover and chill.

To prepare tacos, place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add bell pepper, onion, and garlic; sauté 2 minutes. Add chicken, tomato, cumin, and chili powder; sauté chicken is fully cooked. Stir in cilantro. Spoon 1/2 cup chicken mixture over one half of each tortilla, and top with about 3 tablespoons cheese and 2 tablespoons salsa; fold tortillas in half.

Calories = 276

Day 2:

Portobello "Philly Cheese Steak" Sandwich

Cheese steaks are a Philadelphia tradition: thin slices from a rich and very fatty slab of beef, fried up and topped with a heavy cheese sauce. We've cut down on the fat considerably – but not on the taste. We’ve also added meaty Portobellos to the mix. The dark gills found on the underside of a Portobello are edible, but if you like you can scrape them off with a spoon.

Serves: 4

Preparation time: 25 minutes

Ingredients

2 teaspoons extra-virgin olive oil

1 medium onion, sliced

4 large Portobello mushrooms, stems and gills removed, sliced

1 large red bell pepper, thinly sliced

2 tablespoons minced fresh oregano or 2 teaspoons dried

1/2 teaspoon freshly ground pepper

1 tablespoon all-purpose flour

1/4 cup vegetable broth or reduced-sodium chicken broth

1 tablespoon reduced-sodium soy sauce

3 ounces thinly sliced reduced-fat provolone cheese

4 whole-wheat buns, split and toasted

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.

2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.

3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Enjoy!

Nutrition Facts

Per serving:

268 calories

Serve with fruit salad

Day 3: Tortilla soup

• 1 tablespoon vegetable oil, plus more for frying
• 2 large onions, chopped
• 8 cloves garlic, minced
• 1 tablespoon plus 1 1/2 tsp. coarse kosher salt
• 1 teaspoon ground cumin
• 1/2 teaspoon red chile flakes
• 12 cups reduced-sodium chicken broth
• 1 can (28 oz.) diced tomatoes
• Juice of 2 limes
• 1 package (8 oz.) small corn tortillas, cut into 1/4-in.-thick strips (see Notes)
• 2 pounds boneless, skinless chicken breast, cut into 1/4-in.-thick strips
• 1 cup chopped fresh cilantro
• Sliced avocado, sour cream, grated Monterey jack cheese, additional chopped cilantro, and/or sliced green onions for topping

1. Heat 1 tbsp. vegetable oil in a large pot (at least 5 qts.) over medium heat. Add onions and cook until translucent, 5 to 7 minutes. Stir in two-thirds of the garlic, 1 tbsp. salt, cumin, and chile flakes and cook 2 minutes.

2. Add broth, tomatoes, and half the lime juice and increase heat to a gentle simmer; cook 20 minutes.

3. Meanwhile, pour about 1 in. of vegetable oil into a small frying pan set over medium-high heat. When oil is hot but not smoking, add one-third of the tortilla strips and cook until golden brown and crisp, about 2 minutes. With a slotted spoon, transfer strips to a paper towel-lined baking pan. Repeat with remaining tortilla strips in two batches. Sprinkle with 1 tsp. salt. Set aside.

4. Purée soup in batches in a blender. Return soup to pot and resume simmering. In a small bowl, toss chicken with remaining lime juice, garlic, and 1/2 tsp. salt. Marinate at room temperature for 10 minutes, then add to soup and simmer 5 minutes, until chicken is just cooked through. Stir in cilantro. Serve hot with tortilla strips and your choice of toppings.

Note: Nutritional analysis is per cup.

Calories:

142 (26% from fat) per cup

Eat a few cups or if you only eat 1 or 2 cups add a side dish or low fat dessert!

Day 4: Citrus Roasted Salmon

• 1 teaspoon grated lemon rind
• 2 tablespoons fresh lemon juice
• 2 tablespoons honey
• 4 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon ground coriander seeds
• 1/4 teaspoon ground red pepper
• 1 (6-ounce) can thawed orange juice concentrate
• 4 (6-ounce) salmon fillets, skinned (1 inch thick)
• Cooking spray
• Orange wedges (optional)
• Flat-leaf parsley sprigs (optional)

Preheat oven to 400°.

Combine first 9 ingredients in a bowl; brush both sides of fish with the orange mixture. Reserve remaining orange mixture. Place fish on a broiler pan coated with cooking spray. Bake at 400° for 15 minutes or until fish flakes easily when tested with a fork.

Place remaining orange mixture in a small saucepan; bring to a boil, and cook until reduced to 1/2 cup (about 2 minutes). Serve with fish, and garnish with orange wedges and parsley, if desired.

Calories:

366 (33% from fat) 1 steak and 2 TB of orange sauce

add a baked potato or rice and some veggies

Day 5: 15 minute chili

• 1 pound ground turkey
  
  
• 1/2 cup chopped onion
  
  
• 1 16 oz. can pinto beans, drained and rinsed
  
  
• 1 16 oz. can kidney beans, drained and rinsed
  
  
• 1 28 oz. can chopped stewed tomatoes
  
  
• 1 tablespoon chili powder
  
  
• 1 tablespoon cumin powder
  
  
• 1/2 cup salsa
  

1. In a large pot, brown turkey with chopped onion.

2. Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.

3. Serve with cornbread, cooked pasta, cooked rice, or on top of a baked potato. Sprinkle with cheese if desired.
Calories : 370 add a piece of garlic toast

Day 6 slow cooker salsa chicken

4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
1/2 cup reduced fat sour cream

Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and soup over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and stir in sour cream.
Serve with rice.

Calories 157, plus rice and add a serving of beans

Stick with it!

I am sorry i was sick Monday and baby has been sick for 2 days so i didn't have time for any diet plan posts. Stick with your 1400 - 1500 calorie diet. You can use recipes from the first 2 weeks or use the websites i've given to come up with your own! Don't give up because if you do i will too! Don't forget your exercises too!

How did we do???

How was everyone's week this week? I lost one more pound so far! Did anyone lose more weight? Did anyone have a bad week? Comment please....

Are you drinking your water???

Did you Know:
-The body is 80% water
-We need to drink at least 1/2 our body weight in ounces of water
-Water removes harmful toxins from the body
- Dehydration SLOWS down the body's metabolism
-Lack of water causes daytime fatigue
-Water plays a role in almost every bodily function
-A lot of people mistake hunger for thirst

Make sure you are drinking at least 64 ounces of water per day or 1/2 your body weight in ounces (diet or other drinks don't count!)

Success!!

Look at post below for week 2 diet plan!!!
We are almost done with our first week and we already have pounds lost! WAY TO GO TO:
Kirsten: who lost 4 pounds this week!
Meredith: who lost 5 pounds this week!
Me: who lost 1 pound this week!
Toni: who lost 1 pound this week!
Vicki aka mom: who lost 4 pounds this week!

Way to go and keep it up... if you have lost some comment or email me at jarmegjamkas@yahoo.com and I will post up your weight loss.

If you didn't lose weight this week keep it up and stay committed! Commitment and hard work are the key to any weight loss. .

Week 2 Diet plan

Doesn't it feel good to eat healthier? I think so.. Here is a general meal plan for week 2, and if check out the website in the last post for other meal ideas - remember stay within your ranges, breakfast around 300, lunch around 400 and dinner around 500 calories. 2-3 snacks around 100 calories. (one between breakfast and lunch, one between lunch and dinner and one after dinner, but not too late!!) Remember don't eat 2 hours before bedtime.

Breakfast Options- same as week 1 or keep within 300 calories or so

If your up for a yummy saturday morning breakfast here is a good recipe i found in my light and tasty magazine.
10 egg whites
5 eggs
1 cup fat free milk
1/4 tsp salt
1/4 tsp pepper
1 1/2 cups full cooked lean ham
1 c chopped fresh broccoli
4 ounces cheese
1 medium tomato, seeded and chopped
3 tablespoons finely chopped onion
In a bowl, beat the egg whites, eggs, milk, seasoned salt and pepper. Pour into a 10 inch ovenproof skillet coated w/ nonstick cooking spray. Sprinkle with the ham, broccoli, cheese, tomato and onion. Bake, uncovered, at 350 for 30-35 minutes. Broil 4-6 in. from the heat for 1-2 minutes or until eggs are lightly browned and set. One slice equals 230 calories.

Lunch options (or use any from last week)
Day 1:
Turkey sandwich on wheat with lettuce and tomato
carrot sticks
fruit

Day 2:
Chicken spinach salad
Toss together cooked chicken, spinach, apples, craisins, sliced almonds and avacodo. Add poppy seed dressing, not too much! and enjoy!

Day 3:
BLT on wheat using turkey bacon! Top with tomato, lettuce, lowfat mayo
fruit
cucumbers sliced

Day 4: Tuna Salad Wraps (you can half this recipe)

Ingredients

For the tuna salad:

2 6-ounce cans tuna, drained

1/2 cup non-fat mayonnaise

1/4 cup finely diced celery

1/4 cup finely diced, sweet onion

For the wraps:

4 large flour tortillas

4 lettuce leaves, green leaf, bibb or romaine, shredded

4 large slices ripe tomato, sliced very thin

Cooking Instructions

For the tuna salad:

1. In a mixing bowl, combine the tuna, mayonnaise, celery and onion.

For the wraps:

2. Lay the tortillas out on a work surface and divide the tuna mixture among the tortillas, spreading it out in the center of each tortilla. Divide the shredded lettuce among the tortillas and top with a slice of tomato. Tightly roll each tortilla into a cylinder, ending with the seam side down.

(The wraps can be stored in the refrigerator for up to 3 days.)

3. Cut the wraps in half on the diagonal and serve.

Calories 327 per wrap
piece of fruit

Day 5: Peanut butter (1 TBS) and jelly or jam (1 TBS) sandwich on whole wheat bread = 350 calories
veggies (carrot sticks, cucumber slices, tomatoes, sliced with salt and pepper, celery)
I'm only doing 5 because you can repeat one or do one from last week!!!

Dinner Options:
Day 1:
Fiery skewered shrimp (or chicken)
1 TB olive oil
2 garlic cloves, minced
1/2 to 1 tsp crushed red pepper flakes
1/4 tsp ground ginger
1 1/2 lbs uncooked large shrimp peeled and deveined
2 small green peppers, cut into 1 inch squares

In shallow bowl, combine the oil, garlic, pepper flakes and ginger. Add shrimp and coat evenly. Cover and refrigerate for 2 hours.
Thread shrimp and green pepper alternatively on skewers. Broil for 3 minutes, turn and broil 2-3 minutes longer or until shrimp is pink.
One skewer = 173 calories
and
Brown rice 1/2 Cup
and
Broiled parmesan tomatoes
3 large tomatoes
1 TB olive
1 garlic clove, minced
1/4 tsp pepper
1 tb basil or 1 tsp dried basil
3/4 C soft bread crumbs
2 TB grated parmesan cheese.
Slice tomatoes in half. Using a small spoon, remove seeds. Place tomato halves on a broiler pan coated with nonstick cooking spray. Combine the oil, garlic and pepper. Brush over tomatoes, sprinkle with basil. Broil for 3-4 minutes, sprinkle with parmesan broil 1-2 minutes longer. One tomato half = 55 calories

Day 2:
Stir Fried Beef on Lettuce
1/3 C soy sauce
1/3 cup chicken broth
1 lb boneless beef sirloin steak cut into 1/8 strips
1 tsp cornstarch
1/2 lb fresh mushrooms, sliced
2 cups fresh snow peas
4 tsp canola oil, divided
4 cups shredded lettuce
In a small bowl combine the soy sauce and broth. Reserve 1/4 c. place beef in a resealable bag and add remaining soy sauce mixture, seal and mix. Refrigerate for 15 minutes. Place cornstarch in a small bowl. Stir in reserved soy sauce mixture until smooth. set aside.
In a nonstick skillet, stir fry mushrooms and snow peas in 2 tsp hot oil for 3-4 minutes. Remove and keep warm. Drain and discard marinade from beef. in same skillet, stirfry beef in remaining oil for 2 minutes. Stir cornstarch mixture and add to skillet. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened. Place lettuce on 4 serving plates and top with beef mixture and snow pea mixture. (4 servings) 1 serving = (1 cup lettuce and 1 cup stir fry mixture) 246 calories.
If you want , just eat 2 servings of this, or add a side dish or 2 with around 250 cals

Day 3 Broiled or Grilled Lemon Chicken with Roasted Vegetables
Marinade: zest of 1 lemon
1/2 C lemon juice
1/2 cup olive oil
salt and pepper
1 tsp minced garlic
Meat: 1 1/2 lbs boneless skinless chicken breast
Vegetables: 1 bunch broccoli, 1 zuchinni squash, all cut into large bite sized chunks
1 russet or 2 red potatoes, sliced 1/4" or thinner
8 oz whole mushrooms

Mix marinade and allow chicken and vegetables to marinade in large resealable bag for 1 hour or more. Remove and place on cookie sheet sprayed with nonstick cooking spray. Roast meat and veggies in oven at 375 degrees for 20-30 minutes. Stir and turn occasionally. Serves 4
1 serving = 330 calories

Fresh fruit- 50 cal
skim milk- 110 cal

Day 4: Orange Chicken
1/4 c chicken broth
3 TB hoisin sauce
2 TB apricot preserves
2 tsp soy sauce
1 tsp orange zest
2 large oranges
3 tb cilantro fresh and chopped
1 TB olive oil
1 1/2 lbs boneless, skinless chicken breasts, cut into large chunks
In a small bowl combine first 5 ingredients
Peel and coarsely chop oranges, remove seeds. In a large bowl gently toss oranges w/ cilantro.
Heat olive oil in skillet. Add chicken pieces and saute 2-5 minutes Pour hoisin sauce mixture over chicken; simmer 5 minutes. Sauce will reduce while simmering and will create a glaze for chicken. Remove to platter, serve with orange cilantro mixture. 1 serving = 264 cal
Serve with rice and steamed veggies

Day 5: Chicken tacos

Ingredients

1 red pepper

2 large boneless, skinless chicken breasts, about 6 to 8 ounces each

1 tablespoon canola oil

salt to taste

freshly ground black pepper

8 corn tortillas

2 tablespoons fresh lime juice

1/2 cup non-fat sour cream

1 1/2 cups shredded lettuce

2 large tomatoes, seeded and diced

2 tablespoons cilantro leaves

1 jalapeño chili pepper, seeded and minced, optional

2 limes, cut into wedges

Cooking Instructions

1. Preheat the grill to high.

2. Place the pepper on the grill and roast it on all sides until it is evenly blackened and blistered. Place the pepper in a bowl and cover with plastic wrap.

3. Turn the grill down to medium-high. Brush the chicken breasts with oil and season them with salt and pepper. Grill the chicken breasts on both sides until they are cooked through, about 6 minutes per side. Transfer the chicken to a cutting board and cool.

4. Meanwhile, separate the tortillas into 2 stacks. Wrap them in foil and warm them on the grill.

5. Remove the pepper from the bowl and peel it. Remove the stem and seeds. Cut the pepper into strips and place them in a medium bowl.

6. Cut the chicken into strips and add them to the bowl with the peppers. Sprinkle the chicken and peppers with the fresh lime juice.

7. Fill the tortillas with chicken and peppers, sour cream, lettuce, tomatoes, cilantro leaves and jalapeño pepper. Serve 2 tacos per person with lime wedges on the side.
Calories =464

Add a piece of fruit if you like

Day 6:
Grilled chicken
whole wheat pasta or brown rice
veggies
My mom also posted a great recipe under "great website" post in the comments section!

Great Website!

Hi everyone, it sounds like you all are doing good so far! I have to admit, I am not because I went to El Paso yesterday and ate ice cream (and not just one bowl either!) I guess I will have to count that my cheat day. But I am back on track and committed to keep with the program. Meredith gave me a GREAT wesite for healthy recipes. If you don't like one of the recipes or dinner ideas, go to www.lifescript.com and they have TONS of recipes listed and it also tells the calorie content so you can stay within your calorie range for the meal you are eating. Keep up the work and keep posting your progress, it makes us all more motivated!

READY???

Ready or not it starts tomorrow! First thing in the morning write in your notebook your starting weight and goals. Also, if you want to measure yourself, it is fun to see inches lost. Have your friend or spouse help you measure your waist, hips, arms, thighs. I also liked BJ's idea of the "before picture" if you are so inclined! Don't forget to track your water intake with your food journal- Drinking 8 full glasses of water is IMPORTANT for weight loss! (I will write a whole post about the importance of water this week). Good Luck and Don't give up! Even if you mess up, it is okay! You can do it! (I am mostly saying this for myself who gives up after 2 or 3 days!)

Strength Training

I recommend doing strength training 2 x per week. Once for the upper body and once for the lower body. Also, start with lighter weights and work your way up. If you can't do all the sets, start with 1 or 2 first. Remember to warm up and stretch before and cool down and stretch after.
1- UPPER BODY WORKOUT (this is my workout, you can simplify or modify) You can do a lot of these at home with hand weights. Each part consists of 4 different exercises, rotate and repeat.
PART 1
1. Tricep extension- 15

Description:
- Stand, leaning over chair or table, arm back, elbow bent, as shown.
- Hold weight in hand.
- Straighten elbow through available range.
- Return to start position.

2. Bicep curls-15

Description:
- Begin with arms at side, sit or stand, elbow straight, palms up, dumbbells or barbell in hand.
- Bend elbows upward.
- Return to starting position.

*Note: This exercise can also be done with a barbell.

3.Punching Bag- fast punch 20, jab punch 20 each arm
You can punch in the air, punching is great for toning arms. If not, jumprope, to get heartrate up, it burns more calories.

4. Shoulder Press -15

Description:
- Stand with feet hip distance apart.
- Start with weights in hands, palms inward as shown.
- Raise weights up and overhead while twisting as weights pass head.
- End with palms facing forward.
- When lowering weights, twist before reaching top of head.
- Repeat.

Repeat part 1 2-3 times

PART 2:
1. Bent over row-15

Description:
- Begin in position shown. Right leg bent, toes forward, right arm on right thigh, left leg straight and extended back, toes pointed to left. Keep back straight, parallel to floor, with shoulders squared.
- Begin with weight on floor.
- Raise it up to abdomen, keeping elbow close to side.
- Lower and repeat.

2. Push ups (woman style) or chest press 10-15 (if you are a beginner you'll have to work up to this)

3. punching bag (same as last time)

4. lateral dumbbell flies- 15

Description:
- Stand with arms out to sides, elbows straight.
- Hold weights in hands.
- Lift arms up to middle, keeping elbows straight.
- Return to start position and repeat.

Repeat part 2 2-3 times
PART 3:
1. Ab Crunch-25-50

Description:
- Lie on back with knees bent, and hands clasped behind neck.
- Raise shoulders up until they clear the floor and return to start position for one set.
- For the other two sets, raise left shoulder toward right knee, return to floor.
- Lift right shoulder toward left knee, return to floor.

2. bicycle abs- 25-50

Description:
- Lie on back with knees bent, and hands clasped behind neck.
- Raise left shoulder up and raise right knee up, twist until they touch.
- Lower and repeat with right shoulder and left knee.

3. side-ups 10-15 each side

Description:
- Lie on floor on your side, forearm supporting upper body.
- Knees should be bent to 45 degrees.
- Place free hand on hip as shown.
- Keep knee and lower leg on floor and raise hip off floor.
- Lower and repeat.
- Repeat exercise on other side.

4. super crunch- legs up in air crunch as high as you can 25
Repeat 2-3 times


2. LOWER BODY WORKOUT
PART 1:
1. Walking lunges with or with out hand weights- 15 each leg (30 total)

Description:
- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat.

2. Leg extensions-15

Description:
- Sit in knee extension exerciser.
- Place front of ankles under pads.
- Slowly straighten knees.
- Return to start position and repeat.

3. Step ups- 15 each leg
Step up onto a bench, high step, - do with or without weights in your hands depending on your fitness level

4. Leg curl-15

Description:
- Lie face down on ham curl machine.
- Place back of ankles behind pads.
- Pull ankles up and toward buttocks.
- Return to start position, controlling the weight.
- Repeat.

Repeat Part 1 2-3 times

PART 2:

1. Jump rope 1-2 minutes

2. Squats-15
With weights in hand bend down into a sitting position and come back up.

3. Calf Raises- 25

Description:
- Stand with weights in hands.
- Feet placed shoulder distance apart.
- Raise up on balls of feet.
- Return to start position and repeat.

4. Deadlift 15

Description:
- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.

Repeat Part 2 2-3 times

I will also be making a BONUS workout for you hardcore gals. My plan is cardio Monday, Wednesday and Friday. Weights Tuesday, Thursday. Bonus workout Saturday. The bonus workout consists of really fun stuff like sprints, frog leaps, etc.... all the mean stuff Jared makes me do. You can modify this however you like. If you are a beginner, just start with the basics.

Cardio

For the 8 week challenge you must choose a cardio exercise you like and do it 3-5 times per week. The KEY is choosing one that you like. Don't pick running if you hate to run. If you like to ride a bike choose that. If you like to power walk choose that. If you jog you should jog for around 30 minutes or about 3 miles. If you walk you should walk 45-60 minutes briskly around 3 miles too. Other ideas would be swimming, biking, roller blading, be creative.! Make sure to stretch and warm up to prevent injuries! Good luck and make sure to comment and let everyone know how you are doing!
The weight training program will be up by tonight!

Week 1 Diet Plan

The diet I am doing is around 1400-1500 calories. Breakfast has around 300, lunch 400-450 and dinner 500. Snacks can equal to around 100-150. So, if you don't have any ingredients for the choices chose a meal with about these many calories to stay within the range. If you are nursing, you need 1800, so add 300-400 more. You get 1 free day per week! (but don't go too crazy!)
I am only giving 4 breakfast and lunch choices because I think you can repeat some of these and 6 dinner options. Remember, this is what i will be eating, but if you have something else in mind or don't like one of the choices, go ahead and make your own healthy meal. Keep it in the calorie range (elook.org has calorie counts for everything) . For Dinner it is always safe to do grilled or baked chicken or fish, brown rice, and a veggie.
You are also encouraged to eat 3 HEALTHY snacks per day, one between breakfast and lunch, and another between lunch and dinner and one after dinner. I will post some healthy snacks on another post but keep your snacks around 100 calories. Also don't eat dinner too late and stop eating altogether at least 2 hours before bedtime!

Week 1 Breakfast Choices:

1 C Kashi cereal or Cheerios (or any good healthy cereal low in sugar that is around 120 cal per serving)
1 C low fat milk
1 peach, orange, or grapefruit
or
1 scoop protein powder, 1 C skim milk, 1 banana
or
1 C oatmeal (instant oatmeal ok too)
2 tsp brown sugar
1 glass skim milk
1 piece fruit
or
scrambled egg - use 2 egg whites and 1 yolk
1 piece of whole wheat toast w/ butter (not too much)
1 piece turkey bacon
orange juice

Lunch Choices:
Day 1:2 slices whole wheat bread
2 slices lean lunch meat
1/2 TB light mayo and mustard
tomato, lettuce and any other veggies
1 apple
5-7 baby carrots

Day 2: Black bean wraps (inspired by rachelle's food blog!) You can buy black beans at al super!
2 whole wheat, or carb chopper tortilla
1/2 C black beans
1/2 C brown rice
1/4 C cheese
Top with avocado salsa:
1 tomato, chopped
1/4 onion, chopped
1/2 avocado, cubed
1 jalepeno, chopped
salt and squeeze of lemon juice
1 piece of fruit

Day 3: Grilled Chicken Salad
Romaine Lettuce and veggies of your choice
top 1 grilled chicken breast, cut into strips
light dressing of your choice
1 piece of fruit

Day 4: Tuna Salad Sandwich (use light mayo and whole wheat bread)
Cucumber slices (these are yummy in rice vinegar with salt and pepper)
light yogurt

Dinner options:

Day 1: Chicken stir fry with veggies
3/4 C brown rice
fruit salad

Day 2: Healthy Chicken Parm
2 chicken breasts, (pound and make very thin)
2 TB olive oil
1 clove garlic, minced
1/4 onion, chopped
1 or 2 cans diced tomatoes
1/4 C parmesan cheese
1/4 C mozzerella cheese
1 tsp italian seasoning
salt, pepper
In plastic bag pound chicken until it is thin. Cover with salt pepper and italian seasoning. Heat oil in pan. Add chicken, garlic and onions. Heat until cooked through. When chicken is cooked add the tomatoes, *(add 2 if you like a lot of tomatoes), parmesan and mozzerella cheese. Cover and simmer for 10-14 minutes.
noodles (I prefer barilla plus multigrain pasta - it is very good for you) or try to find a whole wheat pasta
green beans

Day 3: Grilled or Baked fish
Fresh Pineapple and black bean salsa
1 cup finely chopped fresh pineapple
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 (15 ounce) can black beans, drained and rinse
1/4 cup chopped onions
2 green chile peppers, chopped
1/4 cup orange juice
1/4 cup chopped fresh cilantro
1/2 teaspoon ground cumin
salt and pepper to taste Toss together and serve over fish

1/2 C brown rice
brocoli or veggie of choice

Day 4: 1 Seasoned grilled chicken breast
1 sweet potato or acorn or spaghetti squash (roast squash in oven with salt pepper and a little butter so yummy)
salad w/ veggies of your choice
lowfat dressing

Day 5: Soft Tacos
2 whole wheat tortillas
3 oz lean taco meat
2 TB cheese
lettuce, tomato, olives, salsa
low fat sour cream 1/2 TB
1/3 cup of black or pinto beans

Day 6: Chicken Beef or Shrimp fajitas
salsa, light sour cream, veggies of choice , 1/4 C Cheese
Use carb chopper, whole wheat or healthy tortilla
Also, if you are like jared, just forgo the tortilla and eat the fajita mixture on a plate, top with cheese and salsa! Yum

Reward

Hi girls, i am so excited about everyone that is going to do this with me. I need people involved to keep my motivation up! So, i thought of a fun reward for the girls that live here. We could have a girl shop and spa day in E.P. We could get facials, shop, treat ourselves to a nice dinner. FUN ONLY, no crazy grocery shopping, etc. .. For you others, maybe you could organize something similar with your girlfriends. The First Week of Diet and Exercise will be posted tonight or tomorrow, so you can get prepared!

Protein Shakes

Pros of protein shakes:
1. Protein makes you feel full and satisfied for longer
2. Easy, fast meal replacement.
3. Helps build lean muscle mass if you are doing a lot of strength training

Cons of protein shakes:
1. Most protein powder is high calorie so be careful
2. Expensive, you can get protein other ways (egg whites, lean meats)
3. Shakes will not replace all of the benefits of whole foods, such as fruits and vegetables.

I think a protein shake replacements are great, especially if you are in a hurry, but not necessary. I like that they make you feel full, therefore eating less during the day. Weigh the pros and cons and decide if they would be right for you. But, eating healthy, cutting calories, and exercise are always sure ways to lose weight.

The Challenge

I decided i needed some motivation to drop my extra 5 lbs i haven't been able to lose and finally fit into my jeans for the fall. So, i thought, why not involve my family and friends? Maybe if we all had someone to answer to or share ideas with it would be easier. Here is the deal. It starts next week, Monday September 1st and lasts for 8 weeks, end of October. What do you need?
1. A Goal - how much weight, inches you want to lose or accomplish
2. Get a notebook, a food journal, to write what you eat, drink and your feelings that day
2. An exercise plan- I will post a plan if you want to use it or if you have your own that is great too!
3. A diet plan- I will list menus for a general 1400 calorie plan. You can follow it word by word, or use it as a guideline.
4. A Reward. Make yourself a reward so you have something to work for. When you reach your goal you can treat yourself. I was thinking shopping spree!

I thought it would be fun to comment and encourage each other on this blog! Any other ideas? I will post the exercise plan and diet plan within a few days. During the 8 weeks i will post exercise ideas or diet tips as well. Also, if anyone else wants to contribute that would be wonderful. I am excited and hope you join in the fun! Must.fit.into.my.jeans.