Thursday, December 11, 2008

Finally, ChaLean Extreme is here!

Tomorrow is the big day for Chalene Johnson's new workout ChaLean Extreme.  On Dec 12th the highly anticipated Chalean extreme routine will finally be released.  It seems like it has taken forever but it will finally come out.  This should be a great workout for anybody who is serious about getting into shape.  Whether you are a woman or a man, this routine should help you conquer your workout plateaus and get the body you have always wanted.  Why is it supposed to work? Well, Chalean Extreme is focused on building lean muscle, and we all know the quickest way to burn fat is to build muscle.  Now do not worry, this program is not designed to get you bulky ad huge, but it is specifically designed to build lean muscle mass that mostly everyone desires.  It has 15 different workouts that are strategically rotated throughout the 90 days and much like P90x it too has 3 phases.  You also get other tools to help you, it comes with:

  • Muscles Burns Fat Guidebook
  • Fat Burning Food Guidebook
  • Fat Calipers
  • Thigh Toner Band
  • Chalene's Personal Motivational Audio CD
  • "Healthy Eats" and Kitchen Makeover DVD
So there should be no excuse, all the tools are there to be successful.  If you do want to try the Chalean Extreme Workout, there is a coupon code for it at Ultimatefitnessgear.com.  If you enter in ChaLean5 in the coupon code section before you purchase it, you can get 5 dollars off.

Thursday, November 06, 2008

P90x Reviews - Chest and Back


P90x Chest and Back is the first workout you will be doing in your P90x workout routine.  The workout takes around 53 minutes, but right after you are done do not get to comfortable because P90x Ab Ripper is right after it.  This workout is a good way to start,  it works out two of the largest set of group muscles you have in your body right away, so it gives you a good outlook on how the rest of the DVD's are going to be like.  You will definitely struggle during this workout.  It is designed to push you to your limits, so if you feel queasy afterward don't worry because it is pretty normal.  During this P90x chest and back workout, you will have to do a variety of push-ups.  It is very important that you learn the proper way to do these push-ups so you can avoid injury.  It is crucial when doing a push-up you flex your Glute muscles(aka butt muscles), tighten your abs, and make sure to keep your head and neck aligned with your spine.  Always try to perform as many reps as possible with correct form.  With this work out, you will also need a P90x chin up bar and/or resistance bands.  I like to have both, it is just way more convenient to have both.  There are 12 different workouts in the session, I know it does not seem like a lot, but trust me you are going to want to pace yourself, because you will literally be doing push ups and pulls up for almost an hour, and you will be surprised how long an hour can feel.  But rewards are great, so go for it and do not give up.

For more info about P90x workout as a whole, you can read my post on it!

Wednesday, November 05, 2008

Px90 aka: P90x


P90x has been one of the most talked about; one of the most hyped home workout systems out there for the past year and a half, but is it affective? Is it really worth all the hype that it is getting? Well, personally I have found that it is worth all the hype, you start to see results even in the first two weeks. P90x will help you become more flexible, stronger, toned and healthier. So how does it do it? What does p90x have that all the other workouts do not have?

First of all P90x or Px90 is a 90 day workout plan, and that is where it already differs from most home workout competition. Usually when you buy a home workout DVD it does not plan for your next three months of workouts, it usually gives you a few workouts to do whenever. But P90x plans it all out for you with 12 different workout discs. Each disc is about and hour to an hour and half long, so you are definitely getting a great workout. Your heart will be pumping, your lungs will be bursting and your muscles will get stronger and stretched. Each P90x DVD targets a different body section, so you are not over working a certain area and it allows your muscles to recover before your next workout. You will need to make sure that you pace yourself when you first start, because it will help you mentally and help avoid injury.

Besides P90x having 12 great workouts, what else does it provide that is different from the rest of the competition. P90x has introduced a term called muscle confusion; now the idea of muscles confusion has actually been around and tested for awhile with personal trainers at gyms. Personal trainers realize that your muscles have memory and can get accustomed to a workout, resulting in a down and frustrated period when little results are achieved, so the personal trainer will have you switch your workout up. P90x has taken this concept and applied to your P90x workout plan, so that you will always be achieving results and do not experience a plateau in your workout. Pretty much any other home workout DVD’s that you see with this concept can thank P90x for first coming out with it.

Another thing that P90x has led out with that you will probably start seeing more of in every home workout system is a nutrition guide. It pretty much lays it all out for you, what to eat with the three phases of your P90x workouts. It will teach you what to eat so you can get the most energy out of your body so you can get the most out of your workouts. P90x also provides other accessories so you can boost your workout. There is a P90x chin up bar, push up stands, P90x recovery formula and vitamins. Px90 has really thought everything out for you, all you need to do is stick with the plan and you will see results and experience a healthy lifestyle.

Friday, October 24, 2008

Kathy Smith: Project You!!

This is a new workout that is coming out, it will help people who have type 2 diabetes. So if you have been wanting to do a workout like P90x or ChaLean Extreme but can't because your doctor won't allow you too, Kathy Smith Project You is the workout for you. It is specially designed by doctors, certified diabetes educators and the American Diabetes Association to help you take back control of your life. Kathy Smith Project You will guide you through 12 weeks of workouts, plus give you tips and insight on how to control your diabetes. Kathy Smith Project You has meal recipes for you, and cards that tell you what kind of snacks you can eat. This will truly be a great workout for those who have type 2 diabetes or pre-diabetes.

Tuesday, October 14, 2008

Ten Minute Trainer Tuna Recipe

Seared Ahi Tuna!! If you are a fan of tuna this is the meal for you.
This is a great high-protein meal, so it is healthy for your ten minute trainer workout, and it is easy to make. All you need is a 6 oz steak of fresh Ahi tuna to get started.

You'll need:

6 0z fresh Ahi tuna

2 tsp. Asian 5-spice seasoning

1 tsp. grill seasoning

nonstick vegetable oil cooking spray

To get started spray the grill pan or outdoor grill with the nonstick oil and preheat on high. Next, combine the two seasonings and then rub them on all sides of the Ahi Tuna. Cook for about two minutes on each side. You should get a nice thin layer of cooked tuna on the outside edges while still having that beautiful red meat in the middle.

If you would like a dipping sauce, just combine soy sauce, some honey and wasabi powder, but if not you can enjoy this meal with some nice mixed greens. This is a wonderful low calorie, high protein meal for your ten minute trainer workout.

Serving size: 6 oz Ahi tuna
Cal: 240
Fat Total: 8g
Saturated Fat: 2g
Carbs: 0
Fiber: 0
Protein: 10g

Nutrition facts do not include the mixed greens or dipping sauce

Wednesday, October 08, 2008

10 minute trainer's whole wheat pancakes

Need a boost in your morning? Put away the instant pancake batter and make your own glorious pancakes.

You'll need:
1-1/2 cups whole wheat pastry flour
2 eggs
1/4 cup canola oil
2 cups low-fat milk
2 tsp. baking soda
1/2 cup wheat germ

I like to add fruit so I suggest getting fresh blueberries

Stir all your dry ingredients in large bowl (flour, baking soda, wheat germ) until blended. In a separate bowl mix all your liquids (eggs, oil, and low fat milk). Do not mix with dry ingredients just yet. Make sure you get your griddle or frying pan heated up to around 350 degrees. When your pan is nice and ready, go ahead and throw your wet ingredients on top of your dry ingredients (that will help so the flour won't fly out of the bowl when mixing). Get a whisk and mix for around 10 seconds, do not over mix. It's okay if you see lumps they will cook out. Now you can pour your batter into the pan, after pouring to your desired size you can now add the blueberries. Flip pancake over when there are set bubbles around the edge of the pancake. The other side will probably only take half as long. Just make sure you watch your heat. After the pancakes are done, use real maple sryup. This is a great meal to start off your day, and for your nutritional plan for your Ten minute trainer workout.


Makes around 10 servings

Serving size: 3 pancakes
Cal: 210
Fat total: 9g
Saturated fat: 1g
Carbs: 24g
Fiber: 4g
Protein: 8g

10 Minute Trainer can work for anyone!!

So the Ten minute trainer has been out for awhile now and it is gaining more and more popularity, but is it worth all the hype, after all it is only ten minutes. Yes, it is worth all the hype, the reason why so many people love this workout is because it works and it doesn't waste a big part of your day. Whether you are a stay home mom or someone who is always on the go, you can always find time for ten minutes and the great part about it is that you get a full body workout. You can even get better results if you mix the Ten minute trainer in with another exercise routine. When I workout I like to at least workout for 30 minutes, so why not mix your ten minute trainer with a 20 minute jog afterwards, or if you have bad knees go on a fast pace walk or a bike ride. Your heart rate will already be up from the 10 minute trainer workout so you can jump right into the next workout. Even though I recommend 20 to 30 minutes, you can still just do the ten minute trainer and see results. It really is a great workout program and if you eat well and follow the ten minute trainer guide then you will do just fine,

Monday, September 29, 2008

P90x is still the one of the best!

Even with all the new workouts that are coming out, P90x is still one of the best out there. P90x has been out for over a year and half and it is still setting the par for new workouts. The reason why it is still the best is because it works! If you are serious about getting in shape, just not losing weight, but actually becoming healthy, then P90x is the workout for you. Look, losing weight is great and is a great goal, but losing weight does not mean you are healthy. If you stick to the P90x plan you will not only lose some weight and gain muscle but you will learn how live a healthy lifestyle. So if you are up for the challenge go for it. There are also some other great workouts that don't take as much time called Tony Horton's Ten minute trainer and ChaLean extreme which is come out soon.

Monday, August 11, 2008

Are you ready to get ChaLean Extreme?

Are you tired of having that excess fat? Are you ready to turn that fat into muscle? Well that's exactly what ChaLEAN Extreme will help you accomplish. If you have been wondering what you can do to get rid of that stubborn fat, you need to try ChaLean Extreme, it is specially designed to increase your lean muscle mass resulting in burning fat faster. Chalean extreme will speed up your metabolism, burning up to 500 extra calories a day, it is also said that the workout will even help you burning calories in your sleep. Now if you have a fear of gaining to much muscles and looking to bulky, you really don't have to worry at all. The Chalean extreme workout will just tone your muscles, so you don't look like Arnold Schwarzenegger. This program, like P90x, is 90 days long and you will see results every 30 days.

Wednesday, July 30, 2008

The ChaLEAN Extreme top of the cream!

Well there is a new workout that is coming out in a month, it is supposed to be another big and powerful workout. It is from the lady that brought you turbo jam elite and turbo jam maximum results, so she has some credibility under her belt, it is called ChaLEAN Extreme. This new workout of hers is a 90 day program and like p90x it helps you conquer those workout plateaus. Chalean extreme is said to burn fat even while you are sleeping. How does it work? Well, Chalean Extreme it is broken into 3 different phases, each phase is 30 days. The first 30 days is called the "burn phase," it pushes your muscles to failure and focuses mostly on form and effectiveness. The second phase is called the "push phase," it will challenge your muscles and push them beyond their comfort zone. You will focus on toning one body part at a time. In the third and final month you will workout you upper body, lower body and core all at the same time. The results are supposed to be amazing. It is not supposed to make you bulky but toned. This is supposed to be the next biggest thing, so make sure you get it quick, when it comes out. If you are interested in Chalean extreme, but not sure if you are up for the three month challenge you can also check out her turbo jam maximum results or turbo jam elite.

Exercising with the Ten minute trainer

I got a call from a guy who recently purchased the ten minute trainer,  he really enjoys the ten minute trainer but he uses the workout program as a last resort when he doesn't have time for the gym.  He was telling me that there are so many people who buy programs like the ten minute trainer expecting it to do a miracle for them, but if they do not incorporate other workouts then those people will be disappointed.  Is the ten minute trainer worth getting? Yes!  It the ten minute trainer going to work you out like crazy? Yes!  But you still need more than just ten minutes of working out, especially if you are trying to lose weight.  The Ten minute trainer is not a miracle worker, no workout is, but if people take the time to live a healthy life style by exercising and eating right, then the Ten minute trainer will extremely help with that process.  Same goes for the P90x, you always want to include more cardiovascular workouts.

Wednesday, July 23, 2008

P90x and Running

I want to post about P90x again, to make sure people understand what they should be doing with their P90x workout program. Along with the obvious, eating healthy and consistently doing the workouts on a regular basis, you should also include more cardio. It is very important to be active out side the house or running on a treadmill. Personally I do not like running on treadmills, but if you have bad knees that might be a better option for you. But lets face it, most people do not have treadmills in their homes. So try to get out and run or go biking, those are two great ways to get the maximum results out of your p90x workout, or any other works like Ten minute trainer

Tuesday, July 08, 2008

Ten minute trainer is a hit

If you haven't heard of the Ten minute trainer than consider today your lucky day.  Right now Tony Horton's Ten minute trainer is the hottest home workout dvd out there.  It has been said that this is the best 10 minute workout dvd that has been released so far.  The ten minute trainer comes with two dvd's which includes 5 total workouts, total body, lower body, abs, cardio, yoga flex.  You will be surprised how great of a workout you can have in just ten minutes.  Also if you have the time try out the always popular P90x.

Thursday, June 05, 2008

You Need The Ten Minute Trainer

What can I say about a workout video that is only ten minutes long, you think there really wouldn't be much to say, but this DVD is packed with heart pumpin, body sweatin moves that will give you an incredible challenge in ten minute.  The 10 Minute Trainer is great for people on the go, it is great to take on vacations or business trips, and it comes in a variety of sizes, so depending on how strong you actually are, 10 minute trainer has a size for you.  You know when you workout and the next morning you are kind of sore, but it is not a bad kind of soreness, it is the kind of soreness that your proud of because you just had a great workout the day before.  Well that is the kind of workout you will get in just ten minutes.  Most Ten minute DVD's do not even make you break a sweat, but Tony Horton's 10 minute trainer will make you work hard.

Monday, June 02, 2008

Tony Horton and the Ten Minute Trainer

So You have probably heard of the new crazy workout put out by Tony Horton, it is called 10 minute trainer. Well now 10 minute trainer is for everyone. There are now five different ways you can go with the 10 minute trainer. They have Ten minute trainer heavy resistance, Ten Minute Trainer medium resistance, heavy resistance upgrade kit, medium resistance upgrade kit, and the Ten minute trainer Deluxe, which comes with three different resistance bands. So what ever shape you are in, there is a ten minute trainer for you.

Wednesday, May 21, 2008

Ten Minute Trainer

From the creators of P90x, Tony Horton has created a new workout DVD that will whip you into shape in a less amount of time. It is called The Ten Minute Trainer. It pretty much says it in the name, but this workout only takes ten minutes out of your day. If you cannot find ten minutes in a day, then you might want to think about loosening your schedule a little bit. The crazy technique that they use for the ten minute trainer is called "super stacking." You will use resistance bands and a combination of moves that will challenge you and get your heart rate up in ten minutes. So try it out, they just came out with different resistances so you can choice which ten minute trainer is best for you.

Thursday, May 08, 2008

Weight Loss - Guacamole

Guacamole
4 ripe avocados, peeled, seeded
1 tsp. ground cumin
1 tomato, seeded, diced
1/2 cup sweet white onion, minced
2 chilies, seeded, minced
1/4 cup chopped cilantro leaves
4 Tbsp. fresh lime juice
Hot pepper sauce, sea salt, white pepper to taste

Cut avocado in large chunks and mash coarsely in large bowl with a fork. Add remaining ingredients and blend gently—leaving some small chunks is fine. Taste and adjust seasoning with more pepper sauce, salt, and pepper if desired. This is a great dip for party that is low in calories and will work great with your P90x and Weight Loss Plan.

Makes 8 servings.
Preparation Time: 15 minutes
Nutritional Information: (per serving)
Calories: 180
Protein: 3 g
Fiber: 7 g
Carbs: 13 g
Fat Total: 15 g
Saturated Fat: 2 g

Wednesday, May 07, 2008

Weight loss - Flank Steak

Ginger Soy Flank Steak
Recommended by Chalene Johnson

2 Tbsp. fresh ginger, minced
1 Tbsp. garlic, minced
1 Tbsp. red chili flakes
Lime juice from one lime
1 Tbsp. brown sugar (or Splenda brown sugar alternative)
4 Tbsp. low sodium soy sauce
1 Tbsp.
1 (1-1/2 pound) flank steak or tenderized round steak

Beef isn't the best, but it's not necessarily bad either. In moderation, it can be a great source of protein. This steak has loads of extra flavor, without much fat and just a little sugar added. So splurge on some steak once in a while. Just make sure to keep your portion size small, and add some vegetables and brown rice on the side.
In a small bowl, combine ginger, garlic, chili flakes, lime juice, brown sugar, soy sauce, and sesame seed oil. Pour mixture over steak and let marinate for 1 hour. Either grill, broil, or pan fry steak over high heat to medium rare or until the internal temperature reaches desired temperature on your meat thermometer (see below). NOTE: This steak is best cooked rare to medium rare.
Rare – 120°F
Medium Rare – 125°F
Medium – 130°F
Remove from heat and let steak rest 5 minutes before slicing. With a sharp knife, slice steak thinly against (diagonal) the grain. Place on a platter or individual dinner plates. Makes 6 servings. Incredible source of Protein for your P90x and weight loss program
Preparation Time: 1 hour 10 minutes
Nutritional Information: (per serving)
Calories: 254
Protein: 33 g
Fiber: 0 g
Carbs: 5 g
Fat Total: 11 g
Saturated Fat: 4 g

Tuesday, May 06, 2008

Weight Loss - Pickles

Low-Sodium Mixed Pickles
1 cup cucumber, cubed
1 onion, sliced
1/2 cup carrot, sliced
1/2 cup bell pepper, cubed
1 cup cauliflower, cut up
1/2 cup asparagus, chopped
1/2 cup broccoli, cut up
1-1/4 cups cider vinegar
1/4 cup sugar
1/2 tsp. turmeric
1/2 tsp. mustard seed
1/2 tsp. celery seed

In a saucepan combine vinegar, sugar, and spices. Boil. Add veggies. Heat for 3 minutes. Chill and serve.
Note: Can be stored in the refrigerator for one month. For longer storage, sterilize two pint jars. Pack hot pickles to within 1/2 inch of top. Wipe off rim, screw on top, and place in Dutch oven or other deep pan. Cover with water, bring to a boil, and cook 10 minutes. Great pickles for your diet for P90x or any other weight loss program

Makes 16 servings.
Preparation Time: 30 minutes
Cooking Time: 3 minutes
Nutritional Information: (per serving)
Calories: 26
Protein: 1 g
Fiber: 1 g
Carbs: 6 g
Fat Total: 0 g
Saturated Fat: 0 g

Monday, May 05, 2008

Weight Loss - Pasta

Veggie Pasta Salad
8 oz. fusilli pasta (whole wheat if you can find it)
3/4 cup broccoli florets
3/4 cup cauliflower florets
1 red onion, sliced
2 carrots, thinly sliced
1/2 red bell pepper, chopped
1/2 chopped green bell pepper
1/2 cup chopped mushrooms
2 celery stalks, chopped
1/2 cup light mayonnaise
1/4 cup balsamic vinegar
1/4 cup white sugar
salt and pepper to taste

Cook pasta according to package directions. Drain and rinse under cold water. Place pasta in a large serving bowl, add all the vegetables, and toss to combine. Whisk the mayonnaise, balsamic vinegar, and sugar together until smooth. Pour over pasta and mix well. Season to taste with salt and pepper and serve. Makes 6 servings
This is a low calorie meal, so enjoy it in small portions for your P90x routine or your weight loss workout

Preparation Time: 10 minutes
Nutritional Information: (per serving)
Calories: 254 Protein: 6 g Fiber: 3 g Carbs: 48 g Fat Total: 4 g Saturated Fat: 1 g

Sunday, May 04, 2008

Weight Loss - egg nog?

Low-Fat Holiday Eggnog
Recommended by Carrie Wiatt

4 cups skim milk
12 oz. evaporated skim milk, divided
4 eggs
1/2 cup sugar
1 tsp. vanilla extract
Ground nutmeg

Chill half the evaporated milk in the freezer for 30 minutes so it will whip better. In a saucepan over medium heat, whisk together skim milk, remaining evaporated milk, eggs, and sugar. Rinse your whisk in hot water to ensure that no bacteria from the egg remain. Once the mixture is combined, use a wooden spoon to stir constantly for 10 minutes until slightly thickened. Do NOT boil. Remove from heat, transfer to a large bowl, and let the mixture cool off for several minutes. In a small bowl, whisk together the reserved chilled evaporated milk and vanilla until slightly thickened. Transfer this to the egg mixture and whisk for a few minutes more, until frothy. Refrigerate for 4 to 24 hours. If the eggs begin to coagulate, you can strain the mixture to remove the solids. Top with ground nutmeg before serving. You may substitute 1/2 cup of rum or brandy for vanilla. This is a great substitute for your weight loss plan or P90x workout when your at a holiday party.

Makes 12 servings.
Preparation Time: 30 minutes
Nutritional Information: (per serving)
Calories: 73
Protein: 6 g
Fiber: 0 g
Carbs: 7 g
Fat Total: 2 g
Saturated Fat: 1 g

Saturday, May 03, 2008

weight loss - blueberry blend

Spiced Blueberry Blend
3 cups blueberries, fresh or frozen
1/4 cup onion, minced
1 Tbsp. ginger root, grated
1/3 cup apple cider vinegar
1/2 cup apple juice concentrate, unsweetened
2 Tbsp. cornstarch
1 stick cinnamon
1 dash salt

Perk up your plate with this savory spread that's as healthy as it is tasty—after all, blueberries have more antioxidants than almost any food. This chutney recipe gives a surprising twist to this fantastic fruit.
Combine all ingredients in a saucepan and bring to boil for 2 minutes on medium heat, stirring frequently. Cool completely for at least one hour. Remove cinnamon stick. Will keep for 2 weeks if refrigerated in sealed containers. Serve with chicken or pork or use as a fruit spread. Goes right along with your weight loss program and p90x routine.


Makes 10 servings.
Preparation Time: 15 minutes
Refrigeration Time: 1 hour
Nutritional Information: (per serving)
Calories: 54
Protein: 0 g
Fiber: 1 g
Carbs: 13 g
Fat Total: 0 g
Saturated Fat: 0 g

Friday, May 02, 2008

Weight Loss - yams

Yummy Yams
3 cups yams, peeled and cubed
1/2 cup water
1 Tbsp. fresh lemon juice
1 Tbsp. Italian parsley, freshly chopped
Salt
Black pepper, freshly ground

Preheat oven to 375 degrees. Place yams in a covered baking dish with just enough water to coat the bottom of the pan. Bake for 45 to 50 minutes (until tender), and then add the lemon juice and parsley. Add salt and pepper to taste, and serve. Makes 4 servings. These are great for your P90x and weight loss program.

Preparation Time: 10 minutes
Cooking Time: 45 to 50 minutes
Nutritional Information: (per serving)
Calories: 134
Protein: 2 g
Fiber: 5 g
Carbs: 32 g
Fat Total: 0 g
Saturated Fat: 0 g

Thursday, May 01, 2008

Weight loss - trout

Baked Trout Olé!
Recommended by National Heart, Lung, and Blood Institute

2 lbs. trout fillet, cut into 6 pieces (any kind of fish)
3 Tbsp. lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 Tbsp. cilantro, chopped
1/2 tsp. olive oil
1/4 tsp. black pepper
1/4 tsp. salt
1/4 tsp. red pepper (optional)

Preheat oven to 350 degrees. Rinse fish and pat dry. Place in baking dish. In a separate dish, mix remaining ingredients together and pour over fish. Bake for 15 to 20 minutes or until fork-tender. Fish has a great source of protein, low in fat, this is great for your weight loss plan and p90x.

Preparation Time: 15 minutes
Cooking Time: 15-20 minutes
Nutritional Information: (per serving)
Calories: 200
Protein: 31 g
Fiber: 1 g
Carbs: 3 g
Fat Total: 7 g
Saturated Fat: 1 g

Wednesday, April 30, 2008

Weight loss - Turkey Meatloaf

Tasty Turkey Meatloaf
2 lbs. extra-lean turkey, ground
3 eggs, slightly beaten
1 medium onion, chopped
2 stalks celery, chopped
1 medium bell pepper, chopped
1 cup old fashioned oats
1 can tomatoes, diced
1 large jar marinara sauce
1 Tbsp. sea salt
1/2 tsp. pepper

Mix together all ingredients except for 1/2 jar of marinara sauce. Place in a large cast iron skillet or two loaf pans and cook at 350°F for 45 minutes then spread remaining marinara sauce on top and cook an additional 15 to 20 minutes. Makes 10 servings. High source of protein for your weight loss program and P90x program


Nutritional Information: (per serving)
Calories: 279
Protein: 26 g
Fiber: 4 g
Carbs: 24 g
Fat Total: 9 g
Saturated Fat: 3 g

Tuesday, April 29, 2008

Weight Loss - tofu

Tofu Burgers
1/2 lb. tofu
1/4 cup whole wheat flour
1 Tbsp. yeast
1 Tbsp. vegetable bouillon powder
Pepper, black (ground) to taste
1 Tbsp. low-sodium soy sauce
2 Tbsp. sesame seeds
1/2 small potato, chopped
1 clove garlic, crushed
1/2 small onion, finely chopped

Blend the tofu, potato, and onion in a food processor. Don’t make the mix too fine. Add remaining ingredients, shape into burgers, and bake at 350 degrees on a lightly greased cookie sheet for 15 to 20 minutes, turning at 10 minutes. Makes three burgers. Even though it is tofu, this burger will pack a lot of flavor and is great for your P90x and weight loss plan.


Preparation Time: 10 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 138
Protein: 7 g
Fiber: 3 g
Carbs: 17 g
Fat Total: 5 g
Saturated Fat: 1 g

Monday, April 28, 2008

weight loss quinoa stuffing

Thanksgiving Quinoa Stuffing
2 cups water
2 cups low-sodium chicken broth
2 cups quinoa
4 Tbsp. olive oil
1 cup celery, chopped
1 cup mushrooms
1/2 cup carrots, peeled and chopped
1/2 cup walnuts, chopped
1 cup squash, peeled and diced
2 stalks green onions, chopped
1/2 cup dried cranberries
1/4 cup fresh parsley, chopped
2 Tbsp. fresh mint, chopped
1 tsp. dried ground sage
1 tsp. dried thyme
Light oil cooking spray


Preheat oven to 350 degrees. In a large pot, bring water and chicken broth to a boil. Add the quinoa and bring back to a boil. Cover and reduce heat to a simmer for about 20 minutes. Once the quinoa has absorbed the water, take off stove and allow to cool. Add 3 Tbsp. olive oil to a pan. When hot, add squash and carrots and sauté until they begin to brown, then add celery, mushrooms, and green onions. Let the vegetables brown, and then remove from heat and mix into the quinoa. Add walnuts, cranberries, sage, thyme, parsley, mint, and 1 Tbsp. of oil into mixture. Spray a thin coating of cooking spray onto a 9-by-13-inch baking pan, and smooth mixture into pan. Cover with foil and bake for 15 minutes. Then, remove the foil and bake for another 5 minutes, until brown. Low fat stuffing that is great for your P90x routine or your weight loss programs
Preparation Time: 20 minutes
Cooking Time: 65 minutes
Nutritional Information: (per serving)
Calories: 143
Protein: 5 g
Fiber: 3 g
Carbs: 18 g
Fat Total: 7 g
Saturated Fat: 1 g

Sunday, April 27, 2008

Weight loss- Tomato Salad

Mediterranean Tomato and Cucumber Salad
2 medium tomatoes, diced
1 cup cucumber, diced
1/4 cup chopped scallions
1/4 cup fresh parsley, coarsely chopped
1/4 cup Kalamata olives
2 Tbsp. extra-virgin olive oil
1 Tbsp. white-wine vinegar
Salt and pepper to taste














Combine all ingredients in a medium bowl; toss gently to mix. Serve within 1 hour. Makes 4 servings. Low calorie, low fat, low carbs, great for your weight loss program and p90x routine.

Preparation Time: 20 minutes
Nutritional Information: (per serving)
Calories: 88
Protein: 1 g
Fiber: 1 g
Carbs: 5 g
Fat Total: 8 g
Saturated Fat: 1 g

Saturday, April 26, 2008

Weight loss - veggie pita

Grilled Veggie Pita
Tzatziki (yogurt sauce)
1/4 cucumber
1/4 cup low-fat yogurt
1/2 clove garlic
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1 whole grain pita (7-inch)
1-1/2 oz. feta cheese
1/3 bell pepper
1/3 carrot
1/4 medium onion
Olive oil
Seasoning of your choice




















Chop the cucumber into small pieces, mince the garlic, and combine with the yogurt to make tzatziki. Marinate for at least an hour (or better still, overnight). Slice the pepper, carrot, and onion in thin strips and place them on the grill. Spray lightly with olive oil and seasoning. Grill for 9 minutes, or to your liking. During the last minute or so of grilling, warm up your pita. Spread the tzatziki on the pita, then pile on the grilled veggies, and top with crumbled feta. Serves 1. Enjoy with your weight loss plan or your P90x plan

Friday, April 25, 2008

Weight loss rice wraps

Chicken and Rice Wraps
1 boneless, skinless chicken breast, cubed
1 clove garlic, minced
1/4 onion, chopped
Lettuce, romaine, torn into bite-size pieces
1 cup brown rice, cooked
2 whole wheat flour tortillas (6–8 inches)
1-2 Tbsp. fat-free dressing













Saute chicken with nonstick cooking spray, onions, and garlic. (Alternatively, you can use chicken chunks.) Cook or steam brown rice in the meantime. Assemble wrap: place desired amount of lettuce in the center of the tortilla, add half of the chicken, the dressing, then 1/4–1/2 cup of rice. Fold tortilla around contents and secure with toothpick if necessary. Serves 2. Great low fat meal for you P90x routine or your weight loss routine.

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Nutritional Information: (per serving)
Calories: 332
Protein: 21 g
Fiber: 5 g
Carbs: 47 g
Fat Total: 5 g
Saturated Fat: 0.5 g

Thursday, April 24, 2008

weight loss bran muffins

Low-Fat Plum Bran Muffins
1-1/2 cups whole wheat flour
1/2 cups wheat bran or oat bran
1 Tbsp. baking powder
1/2 tsp. baking soda
3/4 cup apple butter
1/2 cup nonfat buttermilk or plain nonfat yogurt
2 egg whites
1 cup chopped skinned fresh plums (about 2 medium)
1/2 cup chopped prunes















Combine flour, bran, baking powder, and baking soda, and stir to mix well. Add the apple butter, buttermilk or yogurt, and egg whites, and stir just until the dry ingredients are moistened. Fold in plums and prunes. Coat muffin tins with nonstick cooking spray, and fill 3/4 full with the batter. Bake at 350 degrees for 16 to 18 minutes, or until a toothpick inserted comes out clean. Let sit for five minutes before removing. Serve warm or at room temperature.

These are a great treat for P90x or whatever your weight loss program is.

Depending on the size of your muffin tins, this recipe should make between 6 and 12 muffins.

Wednesday, April 23, 2008

Weight Loss Dijon Chicken

Grilled Dijon Chicken
2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil










Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side. Serves 2. This will help you along with P90x and whatever weight loss plan you are using

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 314
Protein: 38 g
Fiber: 4 g
Carbs: 6 g
Fat Total: 15 g
Saturated Fat: 2 g

Tuesday, April 22, 2008

Weight loss - Burrito

Breakfast Burrito
1 10-in. whole wheat flour tortilla
3 egg whites (or 1/4 cup egg substitute)
1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese*
1/2 slice lean ham, chopped
2 Tbsp. salsa
Nonstick spray
Salt and Pepper













Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1. This will go great with your weight loss program and p90x

*You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving.

Preparation Time: 5 minutes
Cooking Time: 2 minutes
Nutritional Information: (per serving)
Calories: 357
Protein: 21.5 g
Fiber: 5 g
Carbs: 43 g
Fat Total: 10.4 g
Saturated Fat: 3 g

Monday, April 21, 2008

Weight Loss - Granola Treat

No-Trick Granola Treats
Canola oil cooking spray
2 cups granola, nonfat, sugar-free
1 cup whole-grain cereal (flakes)
2 cups miniature marshmallows
1-1/2 Tbsp. butter, unsalted
1/2 cup pumpkin seeds, roasted, unsalted
1/2 cup raisins

Remember, this is a "once-in-a-while" indulgence . . .

Coat a 9-inch square baking dish with cooking spray. Line pan with wax paper and let the edges hang over the sides of pan. Spray a thin coating of cooking spray on the wax paper. Coat a wooden mixing spatula or spoon with cooking spray for later use.

In a large saucepan, heat marshmallows and butter on medium heat until they are melted (about 3 minutes), stirring constantly. Take saucepan off heat. Use the coated spatula to mix the granola, cereal flakes, seeds, and raisins into the mixture. Scoop the mixture into the prepared pan, and then smooth and press mixture into an even layer with your hands (for best results, dampen your hands or spray them lightly with the cooking spray). Allow baking dish to cool. When cooled, turn baking dish over on a cutting board and pull the wax paper off. Cut cooled mixture into small squares. Makes 12 servings. Be conservative with this one, but it is okay to reward yourself from time to time on your weight loss plan and P90x

Preparation Time: 35 minutes
Cooking Time: 5 minutes
Nutritional Information: (per serving)
Calories: 121 Protein: 2 g Fiber: 1 g Carbs: 24 g Fat Total: 3 g Saturated Fat: 1 g

Sunday, April 20, 2008

Weight loss and Pumpkin Seeds

Roasted Pumpkin Seeds
Seeds, rinsed, from one medium pumpkin
Olive oil
Salt
(Optional coatings: 1/2 tsp. cayenne pepper or garlic powder, 1 Tbsp. curry powder or seasoning salt)

Preheat the oven to 300 degrees. Place seeds in a saucepan with water (2 cups water to every half cup of seeds) and salt, and bring to a boil. Simmer for about 10 minutes, then drain. Spread a tablespoon of olive oil over a cookie sheet, then spread pumpkin seeds on the cookie sheet in a single layer. Bake for 20 to 30 minutes or until seeds are lightly browned. Let cool completely in a medium-sized bowl. For spicy seeds, coat with one or more suggested spices before roasting. These are great snacks for your weight loss exercise program. Great snack for P90x too.

Preparation Time: 30 minutes
Cooking Time: 20-30 minutes
Nutritional Information: (per serving)
Calories: 285 Protein: 12 g Fiber: 0 g Carbs: 34 g Fat Total: 12 g Saturated Fat: 2 g

Saturday, April 19, 2008

Weight Loss Soup

Spicy Butternut Squash Soup
2 Tbsp. olive oil
2-1/2 cup onion, chopped
4 cloves garlic, minced
1 butternut squash, peeled, seeded, cut into 1-inch pieces
5-1/2 cup vegetable broth
1 tsp. crushed red pepper
3 tsp. chopped fresh thyme

Heat oil in large pot on medium-high heat. Add onions, sautéing until tender for about 10 minutes. Add garlic and stir for about one minute. Add squash, broth, and red pepper, and bring to boil. Reduce heat. Cover and simmer until squash is soft, about 45 minutes. Cool slightly.

Once it’s cooled, puree soup in batches in a blender until smooth. Return puree to pot. Add one teaspoon of thyme. If desired, thin soup with more broth. Simmer five minutes. Season with salt and pepper. Ladle soup into six bowls. Sprinkle with remaining thyme and enjoy, and also enjoy this soup with your weight loss plan and P90x.

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Nutritional Information: (per serving)
Calories: 147 Protein: 5 g Fiber: 4 g Carbs: 23 g Fat Total: 5 g Saturated Fat: 1 g

Friday, April 18, 2008

Weight loss - Zesty Chicken

Zesty Chicken with Brown Rice
2 cups brown rice
4 cups water
4 skinless, boneless chicken breast halves, cut into 1-inch strips
1 can diced tomatoes, low-sodium
1 cup chili sauce, low-sodium
1-1/2 cups green pepper, chopped
1-1/2 cups cups celery, chopped
1/4 cup onion, chopped
2 cloves garlic, minced
1 Tbsp. fresh basil, chopped (or 1 tsp. dried)
1 Tbsp. fresh parsley, chopped (or 1 tsp. dried)
1/4 tsp. crushed red pepper
3/4 tsp. salt
3 Tbsp. olive oil

Heat 2 Tbsp. of olive oil in a large pot on medium heat. Add rice and stir until it starts to crackle (about 2 minutes). Add water and 1/2 tsp. of salt. Cover pot and bring to a boil, then reduce heat and allow to cook for about 30 minutes, until rice is soft. In a deep skillet, add 1 Tbsp. of olive oil and preheat over high heat. Cook chicken in skillet until no longer pink (about 4 minutes). Reduce heat and add all other ingredients. Bring to a boil, then reduce to a simmer and cover for 10 minutes. Serve over the cooked brown rice. Makes 4 servings. This meal is incredible and it is great for your weight loss programs and is zesty enough for your P90x routine

Preparation Time: 15 minutes
Cooking Time: 45 minutes
Nutritional Information: (per serving)
Calories: 310 Protein: 31 g Fiber: 5 g Carbs: 43 g Fat Total: 6 g Saturated Fat: 1 g

Thursday, April 17, 2008

Fruit Sorbet for Weight loss

Three-Fruit Sorbet
3 cups fresh fruit
3/4 cup soy milk or skim milk
4 fresh strawberries, sliced (optional)

Use any combination of fruit of your choosing, such as peach, banana, or pear. If you want to be healthy about it and get your fiber, leave the skin on the peach and pear. Put ingredients in blender and liquefy. Pour into container, cover, and freeze. Garnish each serving with sliced strawberry if desired. Makes 4 servings. This is a great low-calorie meal that will kick your weight loss plan into action and give you a treat for your P90x workout.

Preparation Time: 15 minutes (plus freezing time)
Nutritional Information: (per serving)
Calories: 107 Protein: 3 g Fiber: 4 g Carbs: 26 g Fat Total: < 1 g Saturated Fat: 0 g

Wednesday, April 16, 2008

Yogurt for weight loss

Power Yogurt Breakfast
1 cup plain, low-fat yogurt
3 Tbsp. wheat germ
3 strawberries, sliced
1/2 banana, sliced
1 tsp. toasted coconut shreds














Add wheat germ to yogurt and stir to combine well. Top with strawberry and banana slices, then sprinkle with coconut for a delicious garnish and added texture. If you have a craving for extra sweetness, add half a teaspoon of honey. Serves 1. A great way to give you energy for your weight loss program and p90x program

Nutritional Information: (per serving)
Calories: 396
Protein: 25 g
Fiber: 10 g
Carbs: 61 g
Fat Total: 5 g
Saturated Fat: 2 g

Tuesday, April 15, 2008

Grapefruit and weight loss

Port Wine Broiled Grapefruit
2 grapefruit
2 Tbsp. port wine

Preheat broiler. Cut grapefruit into halves and section. Place grapefruit in a baking pan, sprinkle with wine, place pan about 2 inches from the broiler, and broil about 5 minutes. Watch carefully so they don’t burn. Serves 4. Great snack for your weight loss program and P90x plan.

Preparation Time: 5 minutes
Cooking Time: 5 minutes
Nutritional Information: (per serving)
Calories: 58 Protein: 1 g Fiber: 3 g Carbs: 13 g Fat Total: 0 g Saturated Fat: 0 g

Monday, April 14, 2008

Gravy with your Weight Loss

Vegetarian Gravy
3 cups water
1/4 cup minced onion
3 Tbsp. mushrooms, finely diced
3 cloves garlic, minced
1-1/2 tsp. Worcestershire sauce
4 Tbsp. whole-wheat flour
3 tsp. parsley, minced
3 tsp. olive oil
Pepper to taste

In a skillet, sauté onion, mushrooms, and garlic in 1/2 of the olive oil for a couple of minutes, and then transfer them to a bowl. Add the remaining oil and stir the flour into the skillet; continue to stir until the flour browns. Next, add the water and whisk until it starts to boil; then add Worcestershire sauce and allow mixture to thicken (about 5 minutes in total). Add in the onion, mushrooms, and garlic and cook for 1 minute more, and then remove from heat. Tip: if gravy is too thick, slowly stir in more warm water to make it thinner. Makes 12 to 14 servings. Perfect for your weight loss routine and P90x routine.

Preparation Time: 10 minutes
Cooking Time: 12 minutes
Nutritional Information: (per serving)
Calories: 48 Protein: 2 g Fiber: 1 g Carbs: 9 g Fat Total: 1 g Saturated Fat: 0 g

Sunday, April 13, 2008

Chicken soup and weight loss

Chicken and White Bean Soup
4 cups roasted chicken meat, skinless, shredded
1 can cannellini (white kidney) beans, rinsed
2 tsp. extra virgin olive oil
2 leeks, cut into 1/4-inch rounds (white and light green parts only)
1 Tbsp. fresh sage, chopped (or 1/4 tsp. dried)
3 cups chicken broth, low-sodium
2 cups water

Heat oil in a large saucepan over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase to high heat, cover, and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot. Makes 8 servings. Enjoy it with your weight loss plan. Chicken Soup is great for P90x.

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Nutritional Information: (per serving)
Calories: 231 Protein: 26 g Fiber: 3 g Carbs: 15 g Fat Total: 7 g Saturated Fat: 2 g

Saturday, April 12, 2008

Pasta for Weight loss

Pasta Primavera
2 cups farfalle (bowtie) pasta
1-1/2 Tbsp. olive oil
1 clove garlic, minced
3/4 cup broccoli florets, chopped
1/2 cup zucchini, sliced thin
3/4 cup carrots, sliced thin
1/2 cup green beans
1/4 cup peas
2 cups ripe tomatoes, chopped
2 tsp. parsley
1 Tbsp. fresh basil, chopped
1 tsp. thyme
1 tsp. oregano
1/4 cup reduced-fat Parmesan cheese, grated
Salt, black pepper, and red pepper flakes to taste

In a large pot, bring a quart of water to a rolling boil and add a few small drops of olive oil into the water (to keep the pasta from sticking). Add pasta and cook for about 8 to 10 minutes, or until al dente. Meanwhile, heat remaining oil in a large skillet; add in the garlic and let it cook for no longer than 1 minute. Add broccoli, zucchini, carrots, green beans, and peas, stirring often, allowing them to become tender but crispy (about 3 minutes). Add tomatoes, parsley, basil, thyme, and oregano. Simmer for 2 minutes, until tomatoes become tender but still somewhat firm. When pasta is ready, drain in a colander and set aside in a large bowl. Add sauce to pasta and sprinkle with Parmesan (adding salt, black pepper, and red pepper flakes to taste). Toss and serve immediately. Makes 6 servings. Great for your Weight loss program and P90x workout.

Preparation Time: 15–20 minutes
Cooking Time: 10–12 minutes
Nutritional Information: (per serving)
Calories: 198 Protein: 5 g Fiber: 6 g Carbs: 35 g Fat Total: 5 g Saturated Fat: 1 g

Friday, April 11, 2008

Oat Waffles for weight loss

Cashew 'n' Oat Waffles
2 cups rolled oats
1/2 cup raw cashews
1 pinch salt
1 Tbsp. canola oil
1 cup water

In a food processor or blender, grind up oats and cashews coarsely. Add salt, oil, and water and blend thoroughly. Pour into waffle iron and cook until golden brown. Serves 4. great for your weight loss exercise program, and P90x

Preparation Time: 5 minutes
Cooking Time: 4 minutes
Nutritional Information: (per serving)
Calories: 267 Protein: 9 g Fiber: 5 g Carbs: 31 g Fat Total: 13 g Saturated Fat: 2 g

Thursday, April 10, 2008

Weight Loss with Shrimp Scampi

Shrimp Scampi
1/2 lb. medium shrimp, peeled and deveined
2 Tbsp. olive oil
2 Tbsp. lemon juice
1 Tbsp. white wine
1 Tbsp. fresh parsley, chopped
1 Tbsp. sweet basil, chopped
1 Tbsp. yellow pepper, minced
1 Tbsp. sweet red pepper, minced
1 tsp. crushed garlic
Fresh ground pepper to taste
Crushed red pepper to taste (optional)

In a large nonstick sauté pan, heat olive oil, add yellow pepper, sweet red pepper, garlic, parsley, basil, and crushed red pepper. Sauté vegetables till glossy and tender, then add shrimp and sauté till they curl and turn pink. Add lemon juice, white wine, and fresh ground pepper. Reduce heat and let simmer for about 15 minutes, or until juices reduce and thicken. Serve as is or over a bed of angel hair pasta. Serves 2. Great for your weight loss program and P90x workout routine

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 300 Protein: 30 g Fiber: 0 g Carbs: 6 g Fat Total: 16 g Saturated Fat: 3 g

Wednesday, April 09, 2008

Waffles and Weight Loss

Flax Waffles
2 cups whole wheat flour
1 cup white flour
4 Tbsp. sugar
6 Tbsp. baking powder
4 Tbsp. ground flaxseed
1/2 tsp. salt
4 eggs
3 cups skim milk
1/4 cup olive oil

Mix dry ingredients. Mix wet ingredients separately. Then, mix everything together and whisk until smooth. Pour about 3/4 of a cup of batter at a time onto waffle iron. Cook the waffles until they almost stop steaming. Makes about 11 waffles. If you don’t eat them right away, you can freeze them. Almost everyone loves waffles, and now you can enjoy them while doing your weight loss program
and P90x.

Preparation Time: 10 minutes
Cooking Time: 5 minutes
Nutritional Information: (per serving)
Calories: 245
Protein: 9 g
Fiber: 4 g
Carbs: 36 g
Fat Total: 9 g
Saturated Fat: 1.5 g


Tuesday, April 08, 2008

Tri Tip and Weight Loss

BBQ Tri-Tip
1-3/4 lb. tri-tip roast
Marinade ingredients
2 tsp. grated ginger
3-4 cloves garlic
3 Tbsp. plum jam, or your favorite
1/2 cup soy sauce
1 tsp. sesame oil
1/2 cup water
1 bunch green onions, sliced in half
1-2 serrano chiles, sliced
Salt and pepper

Place all marinade ingredients except onions and chiles in blender. Blend until smooth; add onions, chiles, and salt and pepper to taste. Wash roast thoroughly, place in casserole dish and marinate in refrigerator 2-3 hours. Allow at least 1-1/2 hours to cook a 3 to 4-pound roast. Pierce meat with a knife several times so liquid can penetrate. Place whole roast on hot grill; brown five minutes each side. Turn heat to medium and cook slowly, turning and basting every 10-15 minutes. Cook to desired doneness. (If it's cool or windy, you may want to use the cover to keep heat in.) Transfer meat to platter and slice thinly across grain. Serve with marinade or horseradish sauce. (Mix plain, almost-no-calorie horseradish with lite Cool Whip to taste.) Serving size: 2.5 oz This meal will not only melt your mouth but it will also help you melt off those pounds for your weight loss workout. Protein for you p90x plan

Nutritional Information: (per serving)
Calories: 150 Protein: 21 g Fiber: n/a Carbs: 4 g Fat Total: 5 g Saturated Fat: n/a

Monday, April 07, 2008

More Curry for Weight Loss

Chicken Chickpea Curry
2 Tbsp. vegetable oil
1 pound chicken breast tenders
1 medium onion, chopped
3 cloves garlic, crushed
1/2 tsp. mustard seed
1 tsp. ground turmeric
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. chili powder
1 tsp. salt
2 Tbsp. tomato puree
1 (8-ounce) can chickpeas (garbanzo beans), drained
1 (14-ounce) can diced tomatoes
1 cup low-sodium chicken or vegetable broth

Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Cook chicken tenders in oil until golden brown. Set aside. Using the same pan, heat remaining 1 tablespoon oil over medium heat. Cook onion, garlic, cumin, and mustard seed in oil for 3 to 5 minutes, or until the onion is soft. Season with ground turmeric, cumin, and coriander, chili powder, and salt. Mix in tomato puree, then stir in chicken, chickpeas, diced tomatoes, and vegetable stock. Bring to a boil, reduce heat to medium-low, and simmer for 20 to 25 minutes. Makes 4 servings. Very high in protein and low in fat so don't feel like your cheating your weight loss exercise programs or P90x workout.

Preparation Time: 15 minutes
Cooking Time: 35 minutes
Nutritional Information: (per serving)
Calories: 290 Protein: 31 g Fiber: 4 g Carbs: 20 g Fat Total: 10 g Saturated Fat: 1 g

Sunday, April 06, 2008

Pancakes and Weight Loss?

Healthy Pancakes
2 eggs, lightly beaten
1/4 cup canola oil
2 cups lowfat milk
2 teaspoons baking soda
1/2 cup wheat germ
1/2 teaspoon salt
1 1/2 cups whole wheat pastry flour

In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings. A great and easy breakfast for your weight loss programs and to kick start your P90x program.

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Nutritional Information: (per serving)
Calories: 208 Protein: 8 g Fiber: 4 g Carbs: 23 g Fat Total: 10 g Saturated Fat: 2 g

Thursday, April 03, 2008

Weight Loss Cheese Tart

Sweetheart Surprise Cheese Tart
Canola oil cooking spray
12 sheets low-fat graham crackers, crushed
1/2 cup Grape-Nuts cereal
1 Tbsp. Canola oil
2 Tbsp. orange juice
2-1/2 cups low-fat ricotta cheese
1/2 cup plain nonfat yogurt
1/3 cup granulated sugar
1/ Tbsp. lemon juice
2 tsp. vanilla
1/3 cup chocolate chips
2 cups sliced strawberries
2 Tbsp. granulated sugar

Preheat oven to 350 F.

Lightly coat a 10-inch spring-form pan with cooking spray.

In a food processor, blend crushed graham crackers, Grape-Nuts, canola oil and orange juice. Press mixture into the prepared spring-form pan.

In a small bowl, blend together ricotta cheese, yogurt, 1/3 cup sugar, lemon juice and vanilla. Spoon onto graham cracker crust.

Bake 35 minutes, remove and immediately sprinkle with chocolate chips. Cool to room temperature. Top with sliced strawberries and sugar. Refrigerate until well chilled and serve. Makes 10 servings. A wonderful low fat delight for your weight loss plan and P90x routine.

Nutritional Information: (per serving)
Calories: 247 Protein: 12 g Fiber: n/a Carbs: 37 g Fat Total: 6 g Saturated Fat: 2 g

Monday, March 31, 2008

Hummus and weight loss

Classic Hummus
2 cups canned chickpeas (aka garbanzo beans), drained and rinsed
2/3 cup tahini paste
4 Tbsp. olive oil
1/4 cup lemon juice
3 cloves garlic
Water
Salt and pepper to taste

Throw everything into a food processor. Grind it up. If the mix is too thick, add a little water. Feel free to experiment by adding different flavors. Extra garlic, chili peppers, grilled tomatoes, grilled veggies, or artichoke hearts all make interesting, not to mention healthy, twists. This will help you with those cravings at parties to make sure that your not breaking your weight loss program. Makes three cups. Serving size is 1/3 cup. Also enjoy with your P90x workout.

Preparation Time: 10 minutes
Nutritional Information: (per serving)
Calories: 223 Protein: 6 g Fiber: 4 g Carbs: 16 g Fat Total: 16 g Saturated Fat: 2 g

Friday, March 28, 2008

Curry and Weight Loss

Curried Chicken with Couscous
2 cups water
4 cups canned coconut milk, light
1-1/2 tsp. salt, divided
2 cups uncooked couscous
2 Tbsp. all-purpose flour
2 Tbsp. curry powder
2 lbs. boneless, skinless chicken breast halves, cut 1/2 inch thick strips
4 tsp. vegetable oil
2 cups julienned carrots
2/3 cup raisins
1/2 cup chopped fresh cilantro

Combine the water, 1/2 cup coconut milk, and 1/4 teaspoon of salt in medium saucepan. Bring to boil and gradually stir in couscous. Remove from heat; cover and let stand for 5 minutes. Remove cover and fluff with fork. Combine 1-1/4 teaspoons salt, flour, and curry powder. Add the chicken and toss gently to coat. Heat oil in large skillet over medium heat. Add chicken and stir-fry for 5 minutes. Stir in remaining coconut milk, carrots and raisins; reduce heat and simmer for 7 to10 minutes or until chicken is done, stirring occasionally. Serve 3/4 cup curry over 1/2 cup couscous per serving. Garnish with cilantro. Makes 8 servings. A high Protein meal that will do wonders for your weight loss routine and P90x.

Preparation Time: 25 to 30 minutes
Nutritional Information: (per serving)
Calories: 370 Protein: 33 g Fiber: 4 g Carbs: 49 g Fat Total: 4 g Saturated Fat: 1 g

Monday, March 24, 2008

Weight loss Wings

Bubba’s Bakalo Wings
1 lb. chicken drummettes (24)
2 Tbsp. honey
2 Tbsp. ketchup
1 Tbsp. Tabasco sauce (or similar)
1 Tbsp. Worcestershire sauce
1 sprinkle Paprika

Remove skin from chicken. Mix honey, ketchup, Tabasco, and Worcestershire sauce in resealable plastic bag or large sealable bowl. Add chicken, shake thoroughly, and refrigerate for half a day. Preheat oven to 350 degrees, and then line a cookie sheet with aluminum foil. Place chicken on the cookie sheet and sprinkle with paprika. Bake uncovered until crisp and juice of chicken is no longer pink in the center—about 30 minutes. Serves 12. You won't believe that these wings can be eaten for your weight loss plan, your family will love them. Also remember that these are great with your p90x routine.

Preparation Time: 10 to 12 hours (marinating chicken)
Cooking Time: 30 minutes
Nutritional Information: (per serving)
Calories: 75 Protein: 10 g Fiber: 0 g Carbs: 4 g Fat Total: 2 g Saturated Fat: 1 g

Friday, March 21, 2008

Granola for Weight Loss

Healthy Granola--Sweet!
3 cups rolled oats
2 cups rolled wheat and/or barley flakes
1/2 can apple juice concentrate, thawed
1 cup raisins
1 cup slivered, raw almonds (any raw nut is okay)
1 Tbsp. cinnamon

Preheat oven to 350 degrees. Mix oats and flakes. Add juice concentrate; stir lightly, so as not to crush flakes. Spread mixture over nonstick cookie sheets. Sprinkle on cinnamon. Place in oven. Every fifteen minutes, remove sheets and stir mixture to promote even browning. After 45 minutes, turn down heat to 300 and continue process until completely dry, but not dark. Remove from oven and let cool completely before adding raisins and nuts. Serves 13. (Serving size: 1/2 cup) It's nice to wake up and have a nice light low calorie meal to start of the day and to jump start your weight loss programs and P90x.

Preparation Time: 10 minutes
Cooking Time: 45-60 minutes
Nutritional Information: (per serving)
Calories: 194 Protein: 6 g Fiber: 4 g Carbs: 33 g Fat Total: 6 g Saturated Fat: < 1 g

Tuesday, March 18, 2008

Coffee Cake for Weight Loss

Apple-Raisin Coffee Cake
5 cups apples, cored, peeled, and chopped
1 cup raisins
3/4 cup brown sugar
1/3 cup walnuts, chopped
2 tsp. vanilla
1/4 cup extra virgin olive oil
1 egg, beaten
2-1/2 cups whole-grain flour
1-1/2 tsp. baking soda
2 tsp. cinnamon, ground
Olive oil cooking spray

Preheat oven to 350 degrees. Lightly spray a 13"x9"x2" baking dish or pan with cooking spray. In a large mixing bowl, combine apples, raisins, sugar, and walnuts, and mix them together well. Allow mixture to stand for 30 minutes. Then stir olive oil, vanilla, and egg into mixture. Sift the flour, soda, and cinnamon together, and then stir into the apple mixture slowly so that it keeps the mixture moist. Fold batter into pan. Bake 35-40 minutes. Let cool slightly before serving. Makes 20 servings. Be sure not to eat the whole thing yourself, it makes a great cake to bring to events, and it is low in fat for your weight loss plan and P90x workout.

Preparation Time: 10 minutes
Cooking Time: 7 minutes
Nutritional Information: (per serving)
Calories: 164 Protein: 3 g Fiber: 3 g Carbs: 28 g Fat Total: 5 g Saturated Fat: 1 g

Saturday, March 15, 2008

Weight Loss Salad

Aloha Salad
2 Tbsp. mustard
2/3 cup pineapple juice
3 Tbsp. low-sodium soy sauce
2 Tbsp. red wine vinegar
1 Tbsp. honey
1-1/2 lb. chicken tenders
2 bags mesclun or spring greens
3 mandarin oranges, sliced
2 tomatoes, sliced
3 fresh Anaheim peppers, sliced in rings
1 small onion, sliced in rings
1/2 cup almond slices, toasted
1/4 cup sesame seeds, toasted

Doing the hula is a great way to work your body and have fun at the same time. When you're done, throw on a lei and try this high-protein, fiber-rich salad. You'll feel the ocean breeze on you in no time, and it will help you continue to shed the pounds in your weight loss routine and P90x routine.

In saucepan, stir mustard and pineapple juice until blended. Add soy sauce, vinegar, and honey; place over high heat and bring to a boil. Place chicken in a bowl and pour warm sauce over it; cover and refrigerate at least 1 hour. Remove chicken from marinade. Place marinade in small saucepan and boil 3 minutes. Place chicken on prepared grill (or broiler rack) about 6 inches from heat. Cook, turning and basting with boiled marinade, about 6 minutes or until fork can be inserted in chicken with ease.

To assemble the salad, arrange lettuce on a plate; then add oranges, tomatoes, pepper rings and onion. Sprinkle with almonds and sesame seeds. Top with chicken tenders and spoon remaining marinade over all. Makes 6 servings.

Preparation Time: 1 hour, 20 minutes
Cooking Time: 15 minutes
Nutritional Information: (per serving)
Calories: 292 Protein: 32 g Fiber: 4 g Carbs: 22 g Fat Total: 9 g Saturated Fat: 1 g

Wednesday, March 12, 2008

Skewers for Weight loss Diet

Mango Chicken Skewers
1 tsp. lime rind, grated
1/4 cup lime juice
2 Tbsp. vegetable oil
3 cloves garlic, minced
2 tsp. chili powder
1/2 tsp. salt
1/4 tsp. cayenne pepper
3 boneless, skinless chicken breasts
2 tsp. honey
2 mangoes
1 sweet red pepper
1 small red or sweet onion, cut into 1-inch chunks

In small bowl, whisk together lime rind and juice, oil, garlic, chili powder, salt, and cayenne pepper. Cut chicken into 1-inch cubes and place in separate bowl. Pour half of the marinade over top and toss to coat; let stand for 20 minutes. Stir honey into remaining marinade and set aside. (Better yet, cover and refrigerate separately for up to 4 hours.) Meanwhile, cut off mango flesh from each side of pit. Cut in a grid pattern of 3/4-inch squares in flesh of each side down to (but not through) skin. Gently push skin to turn inside out; cut off flesh. Chop any flesh left on pit. Core, seed and cut red pepper into 3/4-inch pieces. Onto each of 8 skewers, alternately thread mango, pepper, onion, and chicken pieces. Brush with half of the reserved honey marinade. Discard marinade used for chicken. Place kabobs on a lightly-greased grill over medium-high heat; close lid and grill, turning and basting chicken once with remaining honey marinade until fruit is softened and chicken is no longer pink inside, about 8 minutes. Makes 4 servings.

These are great for parties, any special occasions and your weight loss program including the P90x workout program

Preparation Time: 40 minutes
Cooking Time: 8 minutes
Nutritional Information: (per serving)
Calories: 255 Protein: 14 g Fiber: 4 g Carbs: 35 g Fat Total: 8 g Saturated Fat: 1 g

Sunday, March 09, 2008

Breakfast Weight Loss Meal

Baked Apple Oatmeal
2 cups apples, chopped
3 cups old-fashioned oats
2 cups nonfat milk
1/3 cup applesauce, unsweetened
1 small pat butter, unsalted, melted
3 Tbsp. honey
1 egg white, beaten
1-1/2 tsp. baking powder, low sodium
1 tsp. cinnamon, ground
1/4 tsp. salt
Olive oil cooking spray

Preheat oven to 400 degrees. Lightly coat a 2-quart baking dish with olive oil cooking spray. In a large bowl, combine oats, salt, cinnamon, and baking powder. In another bowl, mix egg, milk, butter, brown sugar, and applesauce together. Stir this mixture into the oats mixture, combining well. Pour mixture into the lightly sprayed baking dish; bake 20 minutes. Remove dish and stir oatmeal, folding the apples in. Bake another 20 minutes (until top has browned). Serve in bowls with a splash of milk. Makes 6 servings. Great for your weight loss programs
and P90x

Preparation Time: 8 minutes
Cooking Time: 40 minutes
Nutritional Information: (per serving)
Calories: 193 Protein: 3 g Fiber: 6 g Carbs: 10 g Fat Total: 16 g Saturated Fat: 2 g

Thursday, March 06, 2008

Spicy Mango Salad for Weight Loss

Spicy Mango Salad
2 medium mangoes, peeled, cut into half-inch cubes
1/2 small red onion, minced
1/2 small jalapeno or serrano chile, stemmed, seeded, and minced
4 Tbsp. orange juice
2 Tbsp. minced fresh cilantro leaves
Salt to taste
1 Tbsp. extra-virgin olive oil
8 cups baby greens, washed and thoroughly dried

Toss mangoes, onion, chile, juice, cilantro, and salt to taste in medium bowl. Set aside, stirring occasionally, until flavors blend, about 10 minutes.

Place greens in large bowl. Drizzle remaining olive oil over greens and toss to coat. Add mango mixture and toss to combine. Divide salad among four dinner plates. Serve immediately. Makes 4 servings.

Great with veggie burgers and great for your weight loss programs
and P90x

Preparation Time: 10 minutes
Nutritional Information: (per serving)
Calories: 126 Protein: 2 g Fiber: 5 g Carbs: 23 g Fat Total: 4 g Saturated Fat: < 1 g