Articles from April 2010



Meal plan week 3

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1 C high fiber cereal1 C Mootopia Skim Milk 1 Egg plus 2 egg whites   Scrambled2 slice of lite wheat toast ½ Melon1 C cottage cheese¼ C high fiber cereal Protein shake:1 C of mootopia skim1 scoop of choc protein ½ small banana 8 to […]

What’s Lean for dinner?

I have a stuffed salmon… it is very good , but not low in fat.  the crab stuffing is very high in fat and calories… so eat sparingly garlic bowtie pasta and french string beens.

Deep crustless egg quiche

1 whole egg 8 egg whites 1 c skim mootopia mik 1/2 onion chopped 1 bunch spinach or mustard greens, washed, stems removed and chopped 3/4 c FF Mozzella shredded cheese 3/4 c FF cheddar cheese shredded 4 oz greek plain FF yogurt 2 TBSP parm cheese sea salt, pepper to season for taste 1 […]

Chicken meatloaf

1 to 1.5 lbs of lean ground chicken breast 1/2 c Panko seasoned crumbs 1 egg white 1/2 chopped onion 1/4 c seasoned bread crumbs 1/6 c of ketchup salt and pepper to season (can use other spices….) mix, bake 1 hour at 350 covered in foil 5 to 7 equal servings

Garlic high grain pasta

Pasta to choice from: Ronzoni whole wheat or Barilla plus Cook pasta al denta, drain.  I cooked about 1/2 box = 4 to 5 servings In hot skillet, spray pam, add 1 TBSP of olive oil and a large spoon of chopped garlic then add pasta  Stir to coat garlic on pasta,  spray some “pam” on […]

Brenna, SWAT Boot Camp Tumbler

Brenna tumbling Brenna has been attending SWAT Fit Camp for one year.  She has other hobbies… Gymnastic is one of them… Check out how good she is…. She has a big competition in San Antonio on April 10th.

June’s 30 day clean eating, week 1 status…

I cooked enough meals to last me most of the week.  I made a chicken meatloaf , boiled red potates, and stirfried green string beans and brocolli. Have 4 pre packed containers and some leftovers to mix with anything i want. I made one dozen healthy muffins.   I freeze them and take one out and […]

Banana Almond Cranberry Healthy Muffins

2 Cups of Spelt whole wheat flour 1/4 C Flaxseed meal 1/4  c Almond Meal 1 Tbs baking soda 1 Tbs Baking powder 1/3 C Sun Crystal (Stevia & cane sugar) Mix 2 Small ripe bananas, 3 egg whites, 1 tsp vanilla 1/2 C greek FF yogurt 1/6 c olive oil 1/6 c water Pre […]

POWER PROTEIN SHAKE

Blend until smooth in blender.. add ice to thicken to your desire. 1/2 C  Plain FF greek yogurt 1/2 c water 1 tsb vanilla 2 cups raw fresh turnip greens, or spinach, or Kale 6 large strawberries 1 scoop of syntha-6 vanilla protein 300 calories, 8 g fiber, 34 g protein, 7 g sugar and […]

Can journaling your food Double Fat loss?

Can food journaling really help you lose weight? According to a group of researchers involved in the Weight Loss Maintenance study, the answer is a resounding yes. In the study, which was conducted at four locations across the US including Johns Hopkins University and Kaiser Permanente Center for Health Research, nearly 1,700 overweight and obese […]