Low Fat Desserts

Mini Chocolate Cupcakes Prep Time: 15 minutes Cook Time: 12 minutes
Ingredients:
· 1 1/2 cups all-purpose flour
· 1 tsp baking soda
· 1/2 tsp baking powder
· 1/4 tsp salt
· 1/2 cup unsweetened cocoa
· 1/2 cup light brown sugar, packed
· 1/4 cup granulated sugar
· 1 large egg
· 2 tsp vanilla extract
· 1/4 cup unsweetened applesauce, strained
· 1 cup low-fat buttermilk
Preparation: Preheat oven to 350 degrees. Lightly spray two 12-cup mini muffin pans with nonstick cooking spray.
In a medium bowl, combine flour, baking soda, baking powder, salt and cocoa powder.
In a large bowl, beat the sugar and egg together with a hand whisk or wooden spoon.
Add vanilla extract and applesauce and stir well. Gradually add flour and buttermilk alternately, stirring well with each addition, starting and ending with flour.
Stir until just combined. Fill the mini muffin pans 3/4 full. Bake for 10-12 minutes, until a toothpick placed in the center of the cakes comes out clean.
Makes 24 mini chocolate cakes
Per mini cupcake: Calories 74, Calories from Fat 6, Total Fat 0.6g (sat 0.3g), Cholesterol 9mg, Sodium 103mg, Carbohydrate 15.1g, Fiber 0.8g, Protein 1.8g
Banana Bread Prep Time: 15 minutes Cook Time: 1 hour
Ingredients:
· 1 cup whole wheat four
· 1 cup all-purpose flour
· 3/4 tsp baking soda
· 1/4 tsp salt
· 1/2 cup firmly-packed light brown sugar
· 1/4 cup canola oil
· 1 large egg, lightly beaten
· 1/2 cup low-fat buttermilk
· 1 tsp vanilla extract
· 3 medium-sized ripe bananas, mashed
Preparation:
Preheat oven to 350 degrees. Coat an 8 1/2 inch x 4 1/2 inch loaf pan with nonstick cooking spray.
Whisk flour, baking soda and salt together in a large bowl.
Stir in brown sugar.
In a medium bowl, combine oil, egg, buttermilk and vanilla extract.
Add these ingredients to the dry ingredients. Stir in mashed bananas.
Pour batter into the loaf pan and bake in the oven for 50-60 minutes, until a toothpick placed in the center comes out clean.
Yield 12 slices
Per slice: Calories 190, Calories from Fat 50, Total Fat 5.3g (sat 0.5g),
Cholesterol 17mg, Sodium 148mg, Carbohydrate 31.8g, Fiber 2.2.g, Protein 3.6g
Ice Cream Sandwich a La Weight Watchers servings 1estimated POINTS per serving 2
2 chocolate graham crackers (the whole thing)
Fat Free Cool Whip
Allow the Cool Whip to soften so that it can be spread between the crackers to about the thickness of a typical ice cream sandwich.
re-freeze and enjoy the taste of a real ice cream sandwich for only 2 points.
Ambrosia servings 5estimated POINTS per serving 3
1/2 cup canned pineapple chunks, drained
1/2 cup canned crushed pineapple, well drained
1/2 cup canned mandarin oranges, drained
1/2 cup vanilla yogurt
1/4 cup coconut flakes
2 tablespoon raisins
1 tablespoon pecans chopped
1 tsp nutmeg
1 1/2 cups mini marshmallows
Mix it all together in a bowl.
Root Beer Float Weight Watchers Style
servings 1 estimated POINTS per serving 1 1 can diet root beer, chilled
1/2 cup frozen Cool Whip Free
Place the frozen Cool Whip in a tall glass and pour the cold root beer over. Tastes like the real thing!
CARROT CAKE
Prep Time: 20 minutes
Cook Time: 40 minutes
Ingredients:
· 1 cup all-purpose flour
· 1 cup whole-wheat flour
· 2 tsp baking soda
· 1 tsp ground cinnamon
· 1/2 tsp allspice
· 1/4 tsp nutmeg
· 4 egg whites
· 1 1/4 cups firmly packed brown sugar
· 1 cup unsweetened applesauce
· 1/2 cup low fat buttermilk
· 1 tsp vanilla extract
· 1 8-ounce can crushed pineapple, drained
· 2 cups shredded carrots
· 1/2 cup raisins
· 1/4 cup chopped walnuts
· 1/4 cup light cream cheese
· 1/4 cup fat-free cream cheese
· 2 cups powdered sugar
· 1 tsp lemon juice
· 1/2 tsp vanilla extract
Preparation: Preheat oven to 350 degrees. Spray a 13-inch x 9-inch baking pan with nonstick cooking spray.
Combine flours, baking soda, cinnamon, allspice and nutmeg in a large bowl.
Stir with a whisk.
In another bowl, beat egg whites until soft peaks form.
Beat in sugar slowly, followed by the applesauce, buttermilk and vanilla.
Add to flour mixture and stir until just moist.
Stir in the pineapple, carrots, raisins and walnuts.
Spoon batter into baking pan and bake for 35-40 minutes, until a toothpick inserted in the center comes out clean.
Cool on a wire rack before frosting.
For the frosting:
Beat cream cheeses together with lemon juice and vanilla.
Add in powdered sugar until desired consistency. Spread over cooled cake. Cut cake into 16 squares.
Per Serving: Calories 269, Calories from Fat 29, Total Fat 3.3g (sat 1.1g), Cholesterol 5mg, Sodium 244mg, Carbohydrate 54.9g, Fiber 2.7g, Protein 5g
BROWNIES Prep Time: 10 minutes Cook Time: 20 minutes
Ingredients:
· 1/2 cup all-purpose flour
· 1/2 cup Dutch Process Cocoa
· 1/2 tsp baking powder
· 1/2 cup sugar
· 1/8 tsp salt
· 2 tbsp canola oil
· 4 ounces unsweetened applesauce
· 2 tsp vanilla extract
· 1 egg, lightly beaten
· 2 egg whites
Preparation: Preheat oven to 350 degrees. Spray an 8-inch by 8-inch baking pan with cooking spray.
Whisk flour, cocoa, baking powder, sugar and salt in a small bowl. In a medium bowl, combine oil, applesauce, vanilla, egg and egg whites.
Gradually stir in dry ingredients to wet ingredients until well combined.
Pour into baking pan and bake for 20 minutes, until sides pull away from edge of pan. Cool in pan and cut into 16 squares.
Makes 16 brownies
Per brownie: Calories 74, Calories from Fat 21, total Fat 2.4g (sat 0.6g), Cholesterol 13mg, Sodium 45mg, Carbohydrate 11.6g Fiber 1g, Protein 1.7g

Unashamed

I went to a nearby park to go walking the other day and it had more people in it than it usually does. Fear gripped me and I imagined people staring and even laughing as I attempted to exercise. I thought of getting back in my car and coming back another day and them I made up my mind to workout as planned regardless of whether someone laughed or not. I decided if there was laughing I would get the last laugh when I dropped the weight I want to lose and evolved into a healthier more confident person. In the past I have found myself worried about what people would think if they saw me exercising or eating smaller portions but that way of thinking will only trap me into keeping the weight on that I want to lose. With maybe one or two exceptions every time I have imagined people laughing or making fun at my attempt to exercise I have found it to be just that...something I imagined; either way I have decided it is senseless to be ashamed of trying to do better.

Healthy Recipes

Caribbean Chicken with Roasted Veggies
Ingredients: Caribbean Citrus Marinade
1/2 cup Pineapple juice
2 Tbsp Caribbean Citrus Seasoning Blend
Caribbean Chicken
4 Boneless, skinless chicken breast
3/8 cup (6 Tbsp.) Caribbean Marinade (above)
1/2 Tbsp. Caribbean Citrus Seasoning Blend
Roasted Caribbean Veggies
1/2 fresh pineapple, peeled, cut into cubes
1 Medium sweet onion, cut into cubes
Directions:
For the marinade mix all ingredients in a small bowl.
Cover and refrigerate for at least 1 hour before using.
Preheat oven to 350F.
Combine chicken and the Caribbean Citrus Marinade and marinate chicken for at least 30 minutes.
Chop all the vegetables and mix all the ingredients in a large bowl.
Transfer the chicken and veggies into a baking pan.
Sprinkle on the additional 1 Tbsp of Caribbean Citrus Seasoning Blend onto the chicken breast/veggie mixture.
Bake at 350°F for 35 minutes or until the chicken is thoroughly cooked.
Recipe Summary:
Serves: 4
Prep Time: 20 min
Cook Time: 30 min to 35 min
Nutritional Information:
Calories:230 % of Calories from Fat:8 % Total Fat:2 g Saturated Fat:0 g Unsaturated Fat:0 g Trans Fat:0 g Cholesterol:70 mg Sodium:90 mg Potassium:640 mg Carbohydrates:25 g Fiber:3 g Protein:29 g
All American Beef Stew
Ingredients:
3 Tbsp. (45mL) Garlic & Herb Seasoning Blend
1 lb (454g) lean beef stew meat, cut into 1 1/2 inch pieces
1 cup (240mL) carrots, cut into 1 inch chunks
1/2 cup (120mL) celery , cut into slices
1 1/2 cups (360mL) red-skinned potatoes, about 5 small potatoes, cubed
1 1/2 cups (360mL) cut green beans, fresh or frozen
1 14.5 Oz. can (406g) low sodium beef broth
1 14.5 Oz. can (406g) canned low sodium diced tomatoes
2 Tbsp. all purpose flour
2 Tbsp. canola oil
Directions:
Coat meat in flour.
Brown meat in oil in a large heavy Dutch oven on all sides, about 10 minutes.
Add carrots, celery, Garlic and Herb Seasoning, potatoes, green beans, and broth in the Dutch oven.
Cook on stove top low heat for 3 hours, watching carefully not to boil over.
Recipe Summary:
Serves: 5
Serving Size: 14 oz/415g
Prep Time: 15 min
Cook Time: 3 hr, 30 min
Nutritional Information:
Calories:279 % of Calories from Fat:35 % Total Fat:11 g Saturated Fat:2 g Unsaturated Fat:6 g Trans Fat:0 g Cholesterol:51 mg Sodium:259 mg Potassium:518 mg Carbohydrates:20 g Fiber:4 g Protein:24 g
Baked Oriental Chicken
Ingredients:
1 Tbsp. (15mL) Extra Spicy Seasoning Blend
6 (4 Oz.) (115g) boneless skinless chicken breast halves
2/3 cup (160mL) oriental plum sauce
1 Tbsp. (15mL) lite soy sauce
Directions:
Preheat oven to 375°F (190°C).Place chicken in a nonstick baking pan.
Combine plum sauce, Extra Spicy Seasoning Blend and soy sauce in small bowl.
Pour mixture evenly over chicken, turning pieces until well coated.
Bake uncovered 35 to 40 minutes, or until chicken reaches 170°F (77°C).
Recipe Summary:
Serves: 6
Prep Time: 10 min
Cook Time: 35 min to 40 min
Nutritional Information:
Calories:188 % of Calories from Fat:10 % Total Fat:2 g Saturated Fat:1 g Unsaturated Fat:1 g Trans Fat:0 g Cholesterol:66 mg Sodium:343 mg Potassium:381 mg Carbohydrates:15 g Fiber:1 g Protein:27 g
Buttery Pepper & Citrus Broiled Fish
Ingredients:
3 Tbsp. (45mL) dry butter seasoning
1 Tbsp. (15mL) Lemon Pepper Seasoning Blend
1 Tbsp. (15mL) lime juice
2 tsp (10mL) honey
4 4 Oz. (115g) boneless white fish fillets
Directions:
Combine Lemon Pepper, dry butter seasoning, lime juice, and honey in small bowl; mix well.
Broil fish 6 to 8 inches from heat, turning once.
Spread fish with Lemon Pepper mixture.
Broil an additional 4 to 5 minutes.
Recipe Summary:
Serves: 4
Prep Time: 5 min
Cook Time: 10 min
Nutritional Information:
Calories:122 % of Calories from Fat:7 % Total Fat:1 g Saturated Fat:0 g Unsaturated Fat:0 g Trans Fat:0 g Cholesterol:65 mg Sodium:482 mg Potassium:359 mg Carbohydrates:6 g Fiber:0 g Protein:22 g
Chicken & Pasta
Ingredients:
1 lb (454g) boneless, skinless chicken breast halves, cut into 1 inch (2.5cm) squares
1 tsp (5mL) olive oil
1 Tbsp. (15mL) Garlic & Herb Seasoning Blend
1 cup (240mL) chopped tomatoes
1 Tbsp. (15mL) canned sliced ripe olives
4 oz. (115g) fettuccine, cooked according to package directions 1/4 cup (60mL) Parmesan cheese
Directions:
Cook and stir chicken in olive oil over medium-high heat for about 2 minutes
. Sprinkle with Garlic & Herb Seasoning Blend and continue to cook for about 2 minutes or until browned.
Add tomatoes and olives and simmer for 2 minutes.
Add cooked fettuccine and combine.
Sprinkle with Parmesan cheese before serving.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 10 min to 12 min
Nutritional Information:
Calories:270 % of Calories from Fat:17 % Total Fat:5 g Saturated Fat:2 g Unsaturated Fat:2 g Trans Fat:0 g Cholesterol:70 mg Sodium:217 mg Potassium:409 mg Carbohydrates:23 g Fiber:1 g Protein:33 g
Chicken Cacciatore
Ingredients:
1 1/2 Tbsp. (22.5mL) Classic Italian Seasoning Blend
2 tsp (10mL) olive oil
1 1/2 lb (679g) boneless, skinless chicken breast halves
3/4 cup (180mL) chopped green bell pepper
3/4 cup (180mL) sliced fresh mushrooms
1 can (14.5 Oz.) (406g) pasta-ready tomatoes, undrained
2 Tbsp. (30mL) fresh parsley, chopped
1/2 cup (120mL) shredded part-skim, low moisture Mozzarella cheese
Directions:
Heat olive oil in large skillet over medium-high heat.
Add chicken and brown.
Add Italian Seasoning and all remaining ingredients and simmer, uncovered, 10 to 12 minutes, or until chicken is done.
Serve immediately sprinkled with shredded Mozzarella cheese.
Recipe Summary:
Serves: 6
Prep Time: 10 min
Cook Time: 15 min to 18 min
Nutritional Information:
Calories:194 % of Calories from Fat:23 % Total Fat:5 g Saturated Fat:2 g Unsaturated Fat:3 g Trans Fat:0 g Cholesterol:71 mg Sodium:215 mg Potassium:571 mg Carbohydrates:7 g Fiber:2 g Protein:30 g
Chicken Pasta Salad
Ingredients:
1/4 cup (60mL) Lemon Herb Peppercorn 10-Minute Marinade 1/3 cup (80mL) fat-free mayonnaise
3 oz (85g) Fusilli pasta
1 cup (240mL) fresh broccoli florets
1/2 medium red pepper, chopped
6 small mushrooms, sliced
1/2 cup (120mL) red onion, chopped
6 oz (168g) boneless, skinless chicken breast, cooked and chopped
Directions:
Mix Herb Peppercorn 10-Minute Marinade and mayonnaise together in large bowl and blend well.
Cook pasta according to package directions, drain, set aside.
Cook broccoli until crisp tender, drain and set aside to cool.
Add drained pasta, broccoli, red pepper, sliced mushrooms, red onion and chicken to dressing in bowl, toss.
Refrigerate for 1-2 hours.
Recipe Summary:
Serves: 4
Serving Size: 1 cup (240mL)
Prep Time: 10 min
Cook Time: 8 min
Nutritional Information:
Calories:186 % of Calories from Fat:15 % Total Fat:3 g Saturated Fat:0 g Unsaturated Fat:0 g Trans Fat:0 g Cholesterol:27 mg Sodium:195 mg Potassium:318 mg Carbohydrates:25 g Fiber:2 g Protein:14 g
Grilled Chicken Breasts on Stir Fried Vegetables
Ingredients:
4 4 Oz. (115g) boneless, skinless chicken breasts
2 Tbsp. (30mL) olive oil
4 Oz. (115g) snow peas, trimmed
1 red pepper, seeded and julienned
1 small zucchini, julienned
4 Oz. (115g) bean sprouts
2 Tbsp. (30mL) Garlic & Herb Seasoning Blend
2 Tbsp. (30mL) lemon juice
2 tsp (10mL) low sodium soy sauce
Directions:
Prepare vegetables and set aside.
Preheat barbecue to medium high.
Brush chicken breast with 1 Tbsp. (15mL) olive oil.
Heat 1 Tbsp. (15mL) olive oil in wok or large skillet over high heat.
Add snow peas and red pepper, toss for 2 minutes then add zucchini
Toss for 1 minutes before adding bean sprouts and cook for another minute.
Add Mrs. Garlic and Herb Seasoning Blend, lemon juice and soy sauce. Heat through for 1 minute.
Meanwhile cook chicken breasts on barbecue, 5-6 minutes on each side, until juices run clear.
Serve chicken on top of stir fried vegetables.
Recipe Summary:
Serves: 4
Serving Size: 8.7 Oz. (247g)
Prep Time: 10 min
Cook Time: 12 min to 13 min
Nutritional Information:
Calories:224 % of Calories from Fat:36 % Total Fat:9 g Saturated Fat:1 g Unsaturated Fat:7 g Trans Fat:0 g Cholesterol:66 mg Sodium:179 mg Potassium:523 mg Carbohydrates:7 g Fiber:2 g Protein:29 g
Meat Loaf
Ingredients:
1/4 cup (60mL) Garlic & Herb Seasoning Blend
1/3 cup (80mL) low sodium catsup
2 Tbsp. (30mL) brown sugar
2 tsp (10mL) dry mustard
1 lb (454g) ground sirloin
1/2 cup (120mL) low sodium plain fresh bread crumbs, crumbled
1/2 cup (120mL) egg substitute or 2 small eggs, beaten
vegetable cooking spray
1/2 cup (120mL) onions, finely chopped
Directions:
Preheat oven to 350°F (180°C).
Spray 8x4 inch (20X10cm) loaf pan with vegetable cooking spray.
Combine catsup, brown sugar and mustard in small bowl; mix well. Set aside.
Combine ground sirloin, bread crumbs, Garlic & Herb Seasoning Blend, onions,
beaten eggs or egg substitute and half of catsup mixture in large bowl; mix well.
Pat into prepared loaf pan.
Bake 40 minutes.
Spread remaining sauce over meat.
Return to oven and cook additional 10 minutes.
Let stand 5 minutes before serving.
Recipe Summary:
Serves: 4
Serving Size: 6.3 Oz. (177.9g)
Prep Time: 10 min
Cook Time: 50 min to 55 min
Nutritional Information:
Calories:234 % of Calories from Fat:31 % Total Fat:8 g Saturated Fat:3 g Unsaturated Fat:4 g Trans Fat:0 g Cholesterol:138 mg Sodium:96 mg Potassium:170 mg Carbohydrates:17 g Fiber:1 g Protein:26 g
Pork Tenderloin with Sesame Seeds
Ingredients:
1 lb (454g) pork tenderloin
1/4 cup (60mL) honey 1/2 cup (120mL) low sodium soy sauce
1 Tbsp. (15mL) Garlic & Herb Seasoning Blend
3 Tbsp. (45mL) sesame seeds
Directions:
Spread pork tenderloin with honey, soy sauce and Garlic & Herb Seasoning
and place in a resealable bag and let marinate in the refrigerator for 2 to 8 hours.
Preheat oven to 350°F (180°C).
Place sesame seeds on waxed paper and roll tenderloin in sesame seeds.
Place pork tenderloin in a baking dish and roast for 25 minutes or until pork
reaches 160°F (71°C) on a meat thermometer.
Remove from oven, cool, refrigerate overnight or until very cold.
Slice on the diagonal.
Can be served with hot mustard, plum sauce and sesame seeds.
Recipe Summary:
Serves: 6
Prep Time: 10 min
Cook Time: 30 min to 40 min
Nutritional Information:
Calories:137 % of Calories from Fat:20 % Total Fat:3 g Saturated Fat:1 g Unsaturated Fat:2 g Trans Fat:0 g Cholesterol:50 mg Sodium:210 mg Potassium:260 mg Carbohydrates:4 g Fiber:1 g Protein:17 g
Shrimp Sautée
Ingredients:
1 Tbsp. (15mL) cooking oil
1 cup (250mL) red bell pepper, julienned
1 cup (250mL) green bell pepper, julienned
24 uncooked shrimp
1 tsp (5mL) crushed basil
1 Tbsp. (15mL) Garlic & Herb Seasoning Blend
1 Tbsp. (15mL) vinegar
1 Tbsp. (15mL) Dry Butter Seasoning Natural Butter Flavor Sprinkles
Directions:
In a large skillet or wok, heat oil over medium-high heat.
Stir fry peppers for 1 to 2 minutes, add shrimp, basil, Garlic & Herb and continue cooking until shrimp are cooked 3 to 4 minutes.
Add vinegar and cook until reduced
Sprinkle with Dry Butter Seasoning Stir until dissolved.
Serve over rice.
Recipe Summary:
Prep Time: 5 min Cook Time: 10 min Nutritional Information:
Calories:174 % of Calories from Fat:31 % Total Fat:6 g Saturated Fat:1 g Unsaturated Fat:4 g Trans Fat:0 g Cholesterol:172 mg Sodium:305 mg Potassium:342 mg Carbohydrates:7 g Fiber:1 g Protein:24 g
Smokin' BBQ Ribs
Ingredients:
1 (12 Oz.) (336g) can beer
1 (10 Oz.) (300g) can sloppy joe sauce
1 (4 Oz.) (115g) can chopped jalapenos, drained
2 Tbsp. (30mL) Mesquite Grilling Blend
2 1/2 lbs (679g) boneless country style pork ribs
2 tsp (10mL) Worcestershire sauce
2 tsp (10mL) hot pepper sauce
Directions:
Pour 1/2 of the beer and 1/2 of the sloppy joe sauce into a big zippered bag.
Drink the rest of the beer and save the rest of the sloppy joe sauce for another use. Mix everything else into the bag, except the ribs.
Set aside 1/4 cup (60mL) of the marinade to use as a baste.
Add the ribs to the bag, seal, and massage the ribs to coat completely with the marinade.
Stick the bag in the fridge for a few hours (or overnight for more flavor).
Fire up the grill - preferably charcoal - to medium.
Pluck out the ribs and grill, turning and basting with the reserved marinade a few times, until cooked through (about 155°F on an instant read thermometer), 15 to 20 minutes total.
Recipe Summary:
Serves: 10
Serving Size: 6.6 Oz. (186.3g)
Prep Time: 10 min
Cook Time: 15 min to 20 min
Nutritional Information:
Calories:199 % of Calories from Fat:41 % Total Fat:9 g Saturated Fat:3 g Unsaturated Fat:6 g Trans Fat:0 g Cholesterol:91 mg Sodium:404 mg Potassium:519 mg Carbohydrates:7 g Fiber:1 g Protein:20 g
Turkey Burgers
Ingredients:
1 Tbsp. (15mL) Lemon Pepper Seasoning Blend
1 Tbsp. (15mL) Onion & Herb Seasoning Blend
1 lb (454g) ground white turkey
1/4 cup (60mL) egg substitute
1/3 cup (80mL) breadcrumbs
vegetable cooking spray
3 Tbsp. (45mL) low sodium catsup
4 whole grain or whole wheat hamburger buns
1 cup (240mL) shredded lettuce
Directions:
In a medium bowl, mix together ground turkey, Onion & Herb Seasoning, egg substitute, and breadcrumbs until thoroughly blended.
Form into 4 burgers.
Spray skillet with vegetable oil, cook burgers approximately 7 minutes on each side.
Mix catsup and Lemon Pepper, spread evenly on one side of each bun.
Place burger on each bun, top with shredded lettuce.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 15 min to 17 min
Nutritional Information:
Calories:342 % of Calories from Fat:32 % Total Fat:12 g Saturated Fat:3 g Unsaturated Fat:8 g Trans Fat:1 g Cholesterol:90 mg Sodium:413 mg Potassium:527 mg Carbohydrates:31 g Fiber:4 g Protein:27 g
Vegetarian Curry Burgers
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped (1 cup)
1 tsp curry powder
1 Tbsp. Extra Spicy Seasoning Blend (your choice but choice one low in sodium and calories)
1 1/2 cups button mushrooms, chopped
1 1/2 cups cooked chickpeas or 1 (15 oz.) can "no salt added" chickpeas
1 medium carrot, shredded
1/4 cup chopped walnuts
3 Tbsp. chopped cilantro
1/4 teaspoon black pepper
Flour
Directions:
In a large nonstick skillet, warm 1 tablespoon of the oil over medium high heat.
Add the onion, curry powder, and seasoning blend.
Cook stirring frequently until onion starts to soften.
Add mushrooms and continue cooking for another 3-4 minutes, or until all liquid evaporates.
Transfer mixture to food processor or blender. Add the cooked chickpeas and pulse until chopped finely.
Place mixture in a bowl and add the carrots, walnuts, cilantro, and pepper.
Mix well to combine.
Lightly Dust hands with flour.
Shape mixture into six 4 " patties.
In a large skillet heat the remaining oil.
Cook patties for about 4 minutes per sides until golden brown.
Serve patties with a cucumber yogurt sauce.
Recipe Summary:
Serves: 6
Prep Time: 0 min
Cook Time: 0 min
Nutritional Information:
Calories:169 % of Calories from Fat:48 % Total Fat:9 g Saturated Fat:1 g Unsaturated Fat:- g Trans Fat:- g Cholesterol:10 mg Sodium:18 mg Potassium:- mg Carbohydrates:18 g Fiber:5 g Protein:6 g
Turkey Soup
Serves 10
Ingredients
1 turkey carcass
4 cups water
8 cups reduced-sodium chicken broth
4 large onions, 1 quartered and 3 chopped
1 cup diced rutabaga or turnip, peeled1 cup chopped celery
4 carrots, peeled and cut into thin strips
1/4 cup chopped fresh parsley1/4 teaspoon dried thyme1 bay leaf
1/2 teaspoon ground black pepper
1/4 cup pearl barley
1 can (14 ounces) unsalted tomatoes
1 can (16 ounces) white beans, rinsed and drained
1/2 pound leftover light turkey meat, cut into bite-size chunks
Directions
In a large stockpot, combine the turkey carcass, water, broth and quartered onion.
Bring to a boil over high heat.
Reduce heat, cover and simmer for 1 hour.
Strain the mixture, discarding the carcass and onion.
Chill the liquid in the refrigerator — overnight, if possible — and skim off the fat from the broth's surface.
Return the liquid to the stockpot.
Add the remaining ingredients to the broth mixture.
Bring to a simmer and cook, covered, for about 1 hour
Ladle into individual bowls and serve immediately.
Nutritional Analysis
191 Calories, 3g Fat, 171 mg Sodium

Exercise Revisited

Walking is by far my exercise of choice but I like having options so I have looked at other exercises to see how many calories you burn doing them. Here is what I've found:

Activity (60 min.)

The following information is the amount of calories burned by someone weighing 160 lbs

Aerobics, high impact 511 Aerobics, low impact 365

Aerobics, water 292
Backpacking 511
Basketball game 584
Bicycling (10mph) 292

Bowling 219
Canoeing 256
Dancing, ballroom 219

Football 584
Golfing 329
Hiking 438
Ice Skating 511

Jogging 584
Racquetball 511
Roller blading 913

Rope Jumping 730
Rowing, stationary 511
Running 986
Skiing, cross-country 511

Skiing, downhill 365

Cutting Back on Fast Food/Change #7

People are in such a hurry these days. We keep schedules that have us stressed and constantly going. Because of us trying to do so much in one day many people stop by a fast food restaurant and grab something to eat instead of cooking at home. We should be eating around 2,000 calories per day, and consuming around 56 grams of fat and 2,400 mil. of sodium. When eating fast food it is very easy to exceed the recommended daily intake amounts. Here are some facts about the fast food we eat: A look at McDonald's:
The Double Quarter Pounder w/ cheese is 740 calories, 42 grams of fat and 1380 mg. of sodium.
The Big Mac is 540 calories, 29 grams of fat and 1040 mg of sodium.
The Big N Tasty w/cheese is 510 calories, 28 grams of fat, and 960 mg of sodium.
The Quarter Pounder w/cheese is 510 calories, 26 grams of fat and 1190 mg of sodium.
A 10 piece order of Chicken Nuggets is 460 calories, 29 grams of fat and 1000 mg of sodium.
The McRib is 500 calories,26 grams of fat and 980 mg of sodium.
The Double Cheeseburger is 440 calories, 23 grams of fat and 1150 mg of sodium.
The Quarter Pounder is 410 calories, 19 grams of fat and 730 mg of sodium.
The Filet O Fish is 380 calories, 18 grams of fat and 640 mg of sodium.
The Cheeseburger is 300 calories, 12 grams of fat and 750 mg of sodium
A small order of fries is 230 calories, 11 grams of fat and 160 mg of sodium.
A medium order of fries is 380 calories 19 grams of fat and 270 mg of sodium.
A large order of fries is 500 calories, 25 grams of fat and 350 mg of sodium.

Burger King

A Whopper is 41 grams of fat, 1030 mg of sodium and 610 calories

A Whopper w/Cheese is 48 grams of fat,1460 mg of sodium, and 710 calories

A Double Whopper w/Cheese is 66 grams of fat, 1,530 mg of sodium, and 1010 calories

A Triple Whopper w/cheese is 85 grams of fat, 1,610 mg of sodium, and 1260 calories

Wendy's

A Baconator is 830 calories, 51 grams of fat, and 1880 mg of sodium

A 3/4 Triple w/cheese is 970 calories, 60 grams of fat, and 2010 mg of sodium

A Wendy's combo meal with a 3/4 Triple w/cheese, a large coke, and large fries is 1760 calories, 85 grams of fat and 2520 grams of sodium

"NOTHING LIKE GOOD HOME COOKING!"

Sleep Is Good/ # 6 Getting Enough Sleep

Getting enough sleep is something that is not hard to do yet many people don’t get enough sleep. It is recommended that we get 7 to 9 hours of sleep. Benefits of Sleep:
1. Sleep is good for your heart- Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke.
2. Prevention of Cancer People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
3. Sleep Reduces Stresses When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.
4. Less Inflammation The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.
5. Sleep Makes You More Alert Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.
6. Sleep is Good for the Memory Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
7. Weight Loss Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep
8. Napping is Good for the Brain Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood. 9. Reduces Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
10. Sleep Is the Time the Body Heals Itself Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
THE MAYO CLINIC'S 10 WAYS TO GET A BETTER NIGHT’S SLEEP
* Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep better at night.
* Don't eat or drink large amounts before bedtime. Eat a light dinner about two hours before sleeping. If you're prone to heartburn, avoid spicy or fatty foods, which can make your heartburn flare and prevent a restful sleep. Also, limit how much you drink before bed. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.
* Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before your planned bedtime. Your body doesn't store caffeine, but it takes many hours to eliminate the stimulant and its effects. And although often believed to be a sedative, alcohol actually disrupts sleep.
* Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don't exercise within three hours of your bedtime, however. Exercising right before bed may make getting to sleep more difficult.
* Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. Adjust the lighting, temperature, humidity and noise level to your preferences. Use blackout curtains, eye covers, earplugs, extra blankets, a fan, a humidifier or other devices to create an environment that suits your needs.
* Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during midafternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help wake you up.
*Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you.
* Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.
*Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep.
*Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
Another thing that helps me is having a cut off point. When my schedule is very hectic I make a list of things I want to accomplish for the day and when I’m done I resolve to complete tasks undone the next day. I get a lot done that way because I have a focus and goal and I give myself room to rest and exhale.

I'll Go Alone If I Have To

In exercising with a partner it is easy to become dependent upon the person you are working out with; you can become co-dependent without realizing it. In the past when I have had a workout partner on the days when they did not feel like exercising or something came up I found myself waiting until we could go together instead of continuing on alone. My son has gone walking with me and today when he was still tired and didn't want to get up I found myself wanting to go another time. I made up my mind that I would go alone if I needed to and began to get dressed when I was almost done my son got up and got dressed and then asked if he could still go. I told him yes and we went to a nearby park. Although I like having my son's company when I walk I have made up my mind that if I have to do it alone from now on then that's what I'll do.

Kicking the Habit/#5 Quit Drinking Soda

During a doctor's visit one day I discussed my daily diet with my physician and he informed me that I drink most of my calories. The average can of soda has 100-150 calories and about 12 teaspoons of sugar but still I love soda. I don't know if it's the burn, the taste, or the fizzy little bubbles but something about soda is very addicting. I have tried to stop drinking soda in the past and I have been unsuccessful. This time I plan to use more tactic. I remember once while sick with a cold I took theraflu; it did the job and knocked the cold right out but the taste was horrible. After drinking theraflu for a while I could not drink lemonade; still to this day at times when I drink lemonade I get a flashback of the taste of theraflu. I don' t like mineral water so my plan is to drink mineral water until soda reminds me of it. I'll keep you posted. Besides weight gain drinking soda has many other adverse effects on your health. For one can of soda you are basically drinking 1/3 of a coffee and if you think you are dodging a bullet with switching to a diet or sugar free soda you are usually looking at even more caffeine. Some of the health risks you are potentially looking at include: insomnia irregular heartbeat jitters high blood pressure elevated blood cholesterol levels vitamin and mineral depletion Caffeine headaches Type 2 Diabetes Ingesting caffeine places severe stress on your heart. It also drives your nervous system into a state of sympathetic alert - the state you attain when a wild animal is chasing you and you are running for your life. Hundreds of thousands of young American schoolchildren are drinking a soda in the morning before class starts every single day and then folks wonder why anxiety is a problem in American public schools! It's the damn drugs - SUGAR and CAFFEINE! Caffeine is one of the world's most psycho-active drugs and sugar is the most addictive drug on the planet. Caffeine depletes you in B-vitamins, especially B1 (thiamin). Vitamin B1 deficiency symptoms include: fatigue, nervousness, general aches and pains, and headaches. If your adrenal glands do not react to the stimulation of caffeine, it could mean that you are headed for a physical breakdown due to adrenal exhaustion. When you get into a state of sympathetic alert, your digestive system turns off because your blood is now sent preferentially to your muscles, lungs, and heart. If you have any food in your digestive tract, it is subject to fermentation, putrfaction, and becoming rancid from sitting too long in an intestinal tract that is shut down. Instead of being nourished by your food, you will become poisoned by the rotting products of incomplete digestion. Caffeine also has diuretic properties. These properties put extra stress on the kidneys and have a dehydrating effect on the body. Caffeine makes the nervous system work like crazy. High fructose corn syrup is another dangerous sugar that many soda pop brands contain. This harmful sugar goes straight into the blood once ingested and adversely affects blood sugar levels almost instantly In addition, research has shown that soda causes soft bones. The current research was done on adult women - but this is hardly a danger you want to introduce to a child who is still growing! With all that said, I still love soda but I will stop drinking it.

You Can Lead a Horse to Water.../#4 Drink Water

We have all heard how important it is to drink water and how good it is for you more times than can be counted. It is recommended that you drink at least 64 ounces of water a day. Recent Studies show that you may need to drink even more than that they say that the amount of water you drink should be half of what you weigh. Let's see I weigh...WHEW! that's alot of water. I will aim for 8 glasses of water a day and work my way up; for someone like me that drinks little to no water some days I'm sure I will see some positive changes by drinking 8 glasses a day. The benefits of drinking water go beyond aiding in weight loss. It is one of the most important nutrients for the body. Roughly 70-75% of your total body weight is made up of water and your blood is roughly 90% water. The body needs that H2O to stay hydrated and function properly. The benefits of drinking water include: maintaining body temperature, metabolizing body fat, helping with digestion, lubricating and cushioning organs, moving nutrients, flushing toxins from your body and helping you avoid a ton of health problems that I can’t even begin to pronounce, much less spell! Regardless of what your weight loss goals are, everyone should drink a minimum of 64 ounces a day to reap the benefits of drinking water. If you exercise or are overweight, you should drink even more. Now this might seem insane and more like something a camel should worry about, but in a minute I'll tell you how easy it is to meet this requirement. Before we get to that, allow me to explain some of the numerous benefits of drinking water:Digestion & MetabolismIf you're not getting enough water, these functions suffer and don't properly and this may prevent you from losing as much weight as you otherwise would if you were getting enough H2O. One of the definite benefits of drinking water are proper digestion and metabolism. Even mild dehydration can slow down metabolism and cause you to work harder to burn the same number of calories. Loss of Body FatAs you begin having success with your weight loss thanks in no small part to the benefits of drinking water, you’ll lose body fat. As a result, your body increases its percentage of water so the amount of water you need to drink increases each day. As you may be realizing already, the benefits of drinking water are part of a cycle. Everything runs smoother and more calories are burned when you have enough water to keep your body working properly. Curbs Your AppetiteDrinking 64 ounces of water each day will fill you up so you don't overeat. It's the best natural appetite suppressant you'll find. Better WorkoutsAnother of the more tangible benefits of drinking water is more focused and intense workouts. Only missing a few ounces of water each day can mean a 20-30% drop in physical performance! So it is also true that one of the less obvious but very real benefits of drinking water is that it will take you less time to get the body you desire when you get enough of Nature’s purifier thanks to more productive workouts! Muscle Requires Water: Muscles are roughly 70% water. Exercising maintains and adds muscle while also burning fat. The more muscle you have, the more water your body needs. Thirst-Hunger Response When you are dehydrated, your body may signal you to eat when all it really needs is a cool and refreshing glass of the clear stuff. When you feel hungry, try drinking water first because you may be surprised to learn that you are not as hungry as you thought. According to a Washington University study, a few glasses of water will shut down late night hunger pangs for almost 100% of dieters. Now is that one of the coolest benefits of drinking water that you have heard yet? Glycogen StorageGlycogen is a form of carbohydrate stored in your muscles. It can be used as energy when you're exercising. The more fit you become, the more glycogen is stored in your muscles. Glycogen holds water so the more fit you are, the more water your body will hold and the more water you'll need. Impaired Liver & Kidney Function: As I said earlier, one of the benefits of drinking water is a properly functioning body. Without enough water, extra amounts of glucose remain in the bloodstream until reaching the liver. The extra glucose is stored as fat. Your body takes water from inside cells in an effort to compensate for a dehydrated state, including fat cells. The less water you have in your fat cells means less mobilization of fat for energy. One of the liver's primary functions is to turn fat into energy. The kidneys are responsible for filtering toxins, waste, water, and salt out of the bloodstream. If you are dehydrated, the kidneys cannot function properly, and the liver must work overtime to compensate. As a result, it metabolizes (burns) less fat. Other Health benefits of drinking water · less water retention · alleviate some headaches · help reduce blood pressure · help reduce high cholesterol · ease joint pain · decrease in risk of some cancers · less chance developing kidney stones · release toxic waste products · improves skin DRINK UP!

The Second Time Around

Today after my family and I went to the beach I mustered all of the energy I had and went walking. After my third lap; I began to have doubts about running but I pushed myself and I did it anyway. I ran over half of the fourth lap and then I walked the rest of it; next time I'll run the whole last lap.

Take Off Running Then/#3 Exercise

I had a dream the other night that I was jogging and in the dream I knew that if I kept on jogging the weight would come off. I told my cousin about the dream and her response was "Take Off Running Then". Today I attempted to do just that; I went to a park with nice scenery planning to walk three laps and run the last lap. Unfortunately, there was a weirdo sitting on a picnic table by himself and as I passed he tried to strike up a conversation; I told him I was married and hurried past him but I noticed him staring at me the rest of the time. There were two other women in the park walking as well and they left during my third lap so I completed the third lap and headed to the car. I knew within myself that I could have jogged the fourth lap...my legs burned a little but I knew I could push myself to run the fourth lap. Tomorrow I'll try again.

The Most Important Meal of the Day/Change #2

As I said in my other post, I plan to make small changes that will add up to the weight loss and lifestyle transformation I am seeking. Something that I don't do that I know would improve my chances to lose weight is eat breakfast. Often in the morning I just don't have an appetite but I have decided to make myself eat anyway. I will try to eat breakfast within 30 minutes of waking. Eating breakfast kickstarts your metabolism (breakfast eaters are reported to weigh less than those who skip breakfast); eating breakfast regulates blood glucose levels resulting in the fuel of energy to the muscles; it also increases concentration; and lowers cholesterol. The American Dietic Assosiation made the following suggestions for breakfast: Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt Whole-grain waffles topped with peanut butter, fruit or ricotta cheese A whole-wheat pita stuffed with sliced hard-cooked eggs Hot cereal topped with cinnamon, nutmeg, allspice or cloves Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk Breakfast smoothie (milk, fruit and teaspoon of bran, whirled in a blender) Vegetable omelet with a bran muffin and orange juice If your taste buds just do not crave breakfast foods in the morning, try: Lean ham on a toasted English muffin and vegetable juice Cheese pizza and orange juice Grilled vegetables mixed with beans and cilantro topped with cheese Heated leftover rice with chopped apples, nuts and cinnamon and fruit juice A breakfast high in protein is important in weight loss and overall health

Fat Chick Says...

Fat Chick Says..."Many small steps lead to the completion of a journey". O.K, I have come to the conclusion that since my weight gain didn't happen overnight I am not going to lose it overnight. Trying to lose weight can be overwhelming so I have decided to make small changes that will completely change my diet and lifestyle. Change #1: taking vitamins and supplements. I know that I don't have the healthiest of eating habits and since I don't have the healthiest of eating habits I am sure that my body is deficient of certain vitamins and minerals which I'm sure is a leading cause of my weight gain. I have researched various vitamins,minerals, and supplements. I suggest that everyone researches vitamins,minerals, and supplements before taking them. I started to list the vitamins and supplements that I am taking but I felt that it would not be responsible so I suggest taking a multi-vitamin, calcium and b12 drops (you may want to consult your physician about getting b12 shots) and if you decide to add more vitamins and supplements do your research beforehand...know the benefits and possible hazards. Vitamin B12- Your body needs this vitamin, in combination with other B vitamins, to maintain a healthy nervous system, maintain energy levels and for production of good DNA. All very important processes to your everyday existence. The number one symptom for Vitamin B12 deficiency is feeling tired and lethargic. The B-Complex vitamins play an important role in carbohydrate digestion and energy production. Without all of the proper components Benefit #1 Calcium helps keep the weight off. Research suggests that if you don't get enough calcium in your diet, you're likely to be overweight. The reason has to do with your body's response to a calcium deficit. When you're low, your body thinks you're starving and enters emergency mode, releasing parathyroid hormone from four glands in your neck. This hormone stimulates your bones to release some calcium into your bloodstream. Your kidneys also deliver a dose of a hormone called calcitriol, a form of vitamin D, to increase your ability to absorb calcium. The trouble is that parathyroid hormone and calcitriol also stimulate the production of fat and inhibit its breakdown. As a result, your body stores fat and holds on to it stubbornly, even if you're on a low-calorie diet. Benefit #2 Calcium protects your heart. If you're low on calcium, researchers say, you're more likely to have high blood pressure. Your body releases the hormone calcitriol in response to a calcium shortage, and calcitriol acts on the smooth muscle walls of your arteries, constricting them and elevating your blood pressure Benefit #3 Calcium improves premenstrual moods. Benefit #4 Calcium protects against colon cancer. Adequate calcium intake may reduce your overall risk of colon cancer and suppress the growth of polyps that can lead to cancer. Benefit #5 Calcium maintains healthy teeth. [The phrase "Fat Chick Says" is said in jest and is not intended to hurt anyone; I am an overweight woman myself. If you were offended by the comment I am sorry and I mean that, but if a comment like that hurts you, then you probably have some emotional issues that need to be addressed, deal with them and join me in trying to do something about it]

I Eat How I Feel

Looking back over my weight gain and decline in exercise I notice that when my life is most hectic my eating and exercise habits are the worse. So much of my being overweight comes from emotional eating and lack of exercise. Over the years I have tried combat my weight gain and had started on a successful path but then something such as the death of a family member or friend, a failed relationship, or being forced to deal with a person or issue I simply did not want to deal with would knock me off path and I would find myself back at square one.I would like to get to the point that exercise is therapy to me; a time to myself for quiet and reflection.