Caprece Omelette

High Protein.  Low Calories.  Super Delicious!

You'll need:

4 Egg Whites
10 Basil Leaves (chopped)
1 whole Roma tomato (diced)
1/3 C Mozzarella Cheese
S & P

Mix the egg whites, basil and tomato together. 

Spray a large frying pan.

Pour mixture in pan and let cook over medium heat until almost complete cooked thoroughly.

Add cheese, fold omelette in half and let cook for a couple minutes longer to melt the cheese.

Salt & Pepper to taste.

157 Calories, 21 Grams Protein.

My Food: Week of 2/11/13

Monday 2/11

7:00 AM- 12 oz Drip Coffee with 1 serving creamer & 2 tbsp Ovaltine- 75 Calories
8:45AM- 1 Small Banana- 90 Calories
10:00 AM- Oatmeal - 140 Calories
11:30AM- Green Salad (25) w/ 1/2 Boiled Egg (35), 1/4 Sm Avocado (55), 2 Sweet Peppers (16), 1 oz Cucumber (2), Italian Dressing (90) + .5 Cups Honeydew Melon (30) + 1/2 Grapefruit (43) + 1/3 Serving of Stuffed Pepper (57) - 353 Calories
1:00 PM- Rice Cake- 45 Calories
3:30 PM- 1/2 x-large apple (75) w/ 1 tbsp peanut butter (95) - 170 Calories
7:30 PM- 4 oz Chicken (175), 1 serving oven potatoes (240) -295 Calories
9:00 PM- 8 oz Frozen Yogurt- 200 Calories

Total for Day: 1368

Tuesday 2/12

7:00 AM- 8 oz Drip Coffee with 1 serving creamer- 30 Calories
8:45 AM- Oatmeal- 140 Calories
10:30 AM- 1/8 c cottage cheese (25) with 1/4 Roma Tomato (3), 2 artichoke pieces (50) - 78 Calories
12:00 AM- Green Salad (25) w/ 1/2 Boiled Egg (35), 1/2 Sm Avocado (105), 1 Sweet Pepper (8), 1 oz Cucumber (2), Italian Dressing (90) + 1/2 Serving of Stuffed Pepper (86)= 351 Calories
1:30 PM- 1 Rice Cake- 45 Calories
3:30 PM- 1/2 x-large apple- 75 Calories
6:30 PM- Curry Vegetables (130) w/ 1 c Jasmine rice (205) + 1.5 C Roasted Cauliflower (75) with ketchup (40) - 450 Calories

Total for Day: 1169

Wednesday 2/13

7 AM- Slim Fast Shake- 110 Calories
9:00 AM- Oatmeal (160) & Clementine (35) - 195 Calories
11:30 AM- Salad Mix (25), 1/2 C cucumber (8), 1/2 HB Egg (35), O&V (90) + Vegetable Curry & Rice (150) +  & 1 C Honeydew (64)- 272 Calories
1:30 PM-  1/2 c cottage cheese (100), 1/2 Roma Tomato (7)- 107 Calories
4:00 PM- 1 Mini Bagel (100) w/ 1/2 packet of cream cheese (35)- 135 Calories
7:00 PM- 1 Eggplant Involtini (125) & 3 oz Garlic Oven Potatoes (140)- 265 Calories

Total for Day: 1184

Thursday 2/14

7:00 AM- Starbucks- 344 Calories
8:45 AM- Oatmeal - 120 Calories
11:00 AM- Greek Yogurt- 120 Calories
1:00 PM- 1 Eggplant Involtini (125) Salad Mix (25), 1/2 C cucumber (8), O&V (60), - 218 Calories
3:30 - 1 Banana - 90 Calories
6:30 PM- 1/2 of:  Beef Fajita Quesadilla 2 oz beef-150, 8" whole wheat tortilla-200, 1/2 C Cheeseblend- 220, 4 oz sauteed onions & Peppers-50, 1/2 avocado (120) & 1/4 cup yochee (43) - 733 Calories, My Half- 366 Calories

Total for Day: 1258

Friday 2/15

7:30 AM- Oatmeal- 120 Calories
9:00 AM- 1 x-large apple -150 Calories
11:00 AM- Bean Burrito- 250 Calories
12:00 PM- Salad Mix (25), 1/2 C Cucumber (8), 1 tbsp O&V (60) - 93 Calories
2:30 PM - 2 Eggplant Involtini -250 Calories
3:30 PM 1 Pumpkin Muffin w/ 1/2 packet cream cheese- 185 Calories
4:30 PM- 1 Small Banana- 90 Calories
6:30 PM- 2 Ham (30) & Cheese (90) Crescents (210)- 330 Calories

Total for Day: 1468 Calories

February 2013 Dinners

2/1 Fri -  English Muffin Pizzas
2/2 Sat- Chicken Alphabet Soup & Pesto Artisian Bread Ring
2/3 Sun - SUPERBOWL- Chili Cookoff- Pork Chili Verde
2/4 Mon- Fish Filets, Cauliflower Poppers & Oven Fries
2/5 Tues- Caribbean Grilled Tri-Tip, Couscous & Broccoli
2/6 Wed- Leftovers
2/7 Thurs- Hawaiian Chicken & Rice
2/8 Fri- Leftovers/ Salad 
2/9 Sat - Light My Fire Dinner/Auction
2/10 Sun- Stuffed Peppers
2/11 Mon- Dental Work- Leftovers
2/12 Tues- Chicken & Vegetable Curry over Rice & Cauliflower Poppers
2/13 Wed- Eggplant Involtini , Italian Sausage & Potato Wedges (Chocolate Covered Strawberries)
2/14 Thurs- VALENTINES DAY- Tacos/Fajita Quesadillas
2/15 Fri- Ham & Cheese Crescents & Salad
2/16 Sat- New England Clam Chowder Bread Bowls
2/17 Sun- Baby Shower (Bring Hawaiian Chicken)- Squasharoni & Cheese
2/18 Mon- Hawaiian Turkey Burgers & Oven Fries
2/19 Tues- Pasta Fazul & Salad + (Yam Bread)
2/20 Wed- Stroganoff over Rice + (Chocolate Marbled Banana Bread)
2/21 Thurs- Mustgo
2/22 Fri- Sesame Ginger Salmon, Steamed Bok Choy & Cauliflower Poppers 
2/23 Sat- Kate's Birthday Bash- Bring Bologna Sandwiches & Cake Tower
2/24 Sun- Pizza
2/25 Mon- Chicken and Dumplings & Ramen Slaw
2/26 Tues- Leftovers
2/27 Wed- Chicken Enchiladas  
2/28 Thurs- Leftovers

Stuffed Peppers

This is the first time I have ever made my Stuffed Peppers in my crockpot.  I have always used rice in the filling but decided I would try out couscous instead. The result was fabulous!

You'll need:
5 Peppers (your choice of color) (150)
1 can or jar of spaghetti sauce (180)
1 can of diced tomatoes (120)
3/4 c corn (120)
1/2 c water
1 cup dry couscous (650)
About 1 c shredded cheddar (240)

Optional: 1 cup precooked taco meat (I used ground turkey-250).  You can't tell the meat is in there, so if you omit it, add taco seasoning into the mixture before stuffing the peppers.

Put 3/4 of the spaghetti sauce on the bottom of the crockpot.

Cut 5 peppers horizontally about 3/4 to the top and clean out the bottoms. Place peppers on top of spaghetti sauce.

In a bowl, mix diced tomatoes, the remaining spaghetti sauce, corn, uncooked couscous, precooked taco meat, 1/2 c water.

Split mix amongst peppers in crock. Top with  cheese.

Cook on keep warm for 5-6 hours.

Serving Size: 1/2 Pepper
Makes: 10 Servings
Calories per serving: 171

Sierra Update: 7 Days Later

I have been in constant contact with Sierra since she full force, no questions asked, dove right into her plan.  She is super inspiring! 

One of the things that is helping Sierra be successful in her journey thus far is that she is willing.  She is aware that she didn't learn her habits overnight and it will take time to break those and create new habits. 

A couple lessons we learned this week:

#1. Weigh yourself once a week and once a week ONLY.
#2. If you feel like some kind of plateau has been hit, it's time for a detox.
#3. Bring MORE than what you plan to eat to work.  It sucks being hungry and leads to binging.
#4. If your body says it's hungry, then it is time to eat!
#5. Don't forget to pair up the proteins and carbs.

FAD DIETS

SHORT TERM SUCCESS = LONG TERM FAILURE

CREATING HEALTHY HABITS

SLOW CHANGES= LONG TERM SUCCESS

Here is what Sierra e-mailed me this morning:

"7 days have gone by, its felt like more then that, mostly because in the past 7 days I have made some big changes. It wasn't easy, and it still isn't 100% easy. I've learned a lot about food, and found lots of foods I assumed I didn't like but actually do. I've learned about 100 different ways to eat food that is tasty and good for me. without having to sacrifice eating something I want.
I went from being completely sedentary, and eating crap, to doing light exercise in the morning. (not gracefully, seriously, I look like an angry hippo trying to do jumping jacks) and making smart food choices.

In 7 days I have lost almost 7 pounds. I know that it won't always be like that, and there will come a point where the weight loss will slow down, but it is motivating to see results when I have completely turned my food choices upside down.
I haven't stuck to your plan 100% and you know that. I don't like yams, I probably never will. but I make adjustments and now that I have learned how to make food that is good and good for me its easier to modify a meal plan or suggestions. I've been taking baby steps to a healthier life style and I love that it is already showing. I have big goals and I have little goals, I might not reach all of them when I want to, but I know that with the tools I have been given and the great things I have learned, I can in fact reach those goals by taking those baby steps.
It's only been 7 days......... I cant wait to see what the next 3 months hold! <3 "

Isn't she fabulous!!!?

Paula's Plan

This is Paula's plan and hers alone.  She has some medically induced dietary limitations so this is not for others to follow (It certainly wouldn't hurt you, but this is catered to her.)

The RULES

1. Track every calorie that goes in your body.
2. No drinking your calories, except a 'liquid' meal. (P.S. Alcohol has calories)
3. Get moving! Do alternate types of activity to confuse muscles. For now, I want you walking after breakfast, stretching/yoga type exercises before bed.
4. Pair carbs with protein everytime you eat- as best you can (Helps absorption/processing).
5. Drink at least 64 oz of water a day.
6. Eat every 2-3 hours, starting within 30 minutes after waking.
7. Sleep in 90 minute incruments (6, 7.5 or 9 hours every night).
8. Always have a food backup plan. Ie: granola bar & apple in your purse.
9. Make everything you are fueling your body with as nutritient dense as possible.
10. Eat your measured portion and no more!  If you are hungry (truly) 30 minutes after you eat, have your next snack early.
11. Don't eat at least an hour before you go to bed, but sip on water right up until you do rest. It's ok to go to bed hungry! 

Typical Day: 1732 Calories (At the most)

Up by 10:00 AM- Do some simple exercises for 5 minutes. (Stretches)
10:30 AM- Make Green Smoothie-  250 Calories
11:00 AM- Walk for 10-15 minutes
11:30 AM- Oatmeal (Instant packet of heart healthy weight control w/ fiber) - 160 Calories
12:30 PM- 3 egg white/1 whole egg omelete with seasonings (and veggies if you like). - 114 Calories
2:30 PM- 1 1/2 cup Green Salad (Iceburg, Cabbage blend) (30), 1/4 avocado (56), 1/2 cup Cucumber (8), 1/2 Roma tomato (7) & 1 tbsp oil/vinegar based dressing.(60) - 259 Calories
4:30 PM- 1 string cheese (60) & 1 Grapefruit (86)- 249 Calories
6:00 PM- Dinner - Keep Under 500 Calories.
8:00 PM- Walk for 10-15 minutes
8:30 PM & 10:30 PM- Choose 1 of the following at each time:
Large apple (no more than 3 1/4 in diameter-116) or
1 Healthy Choice Fudge Bar (100) or
100 Calorie Bag Popcorn (100) or
Sugar Free popsicle (25) or
Fat free greek yogurt (120) or
Fiber One granola bar (100)
Low Fat Muffin (150) or
Small Banana (90) or
1.5 cups Melon (100) or
Bagel Thin & 1/8 C yochee (122) or
1/2 C lowfat cottage cheese (81) & 1/2 C pineapple (60)- 141

Dinner Examples:

*3 oz steak  (225), 1.5 C Steamed Broccoli (75), 1/4 C cooked Quinoa in garlic/olive oil (175) = 475 Cals

*2 Hawaiian (40) Chicken Thighs (260), 1/2 C Brown Rice (100), 1.5 cup Green Salad (Iceburg, cabbage blend-20) with 1 tbsp oil/vinegar based dressing.(60) = 480 Calories

*4 Ground Turkey Meatballs (1 oz each, made with egg whites, & mimimal wheatgerm- no bread crumbs)- (200) with 2 Cups Cooked Spaghetti Squash (84), 1 C Tomato Sauce (60) + 1.5 cup Green Salad (Iceburg, cabbage blend-20) with 1 tbsp oil/vinegar based dressing.(60)= 424 Calories

*2 Chicken Tacos 1/2 cup chicken total (123) in 2 white corn tortillas (90) with 1/2 avocado (112), 1/2 cup shredded lettuce (5) & 4 tbsp salsa (20), 1/4 cup yochee (43) = 393 Calories

*Mongolian (80) 3 oz Beef (225) Stirfry with Shiritaki Noodles (20), 1 C Snap Peas (50) & 1 C Broccoli (50), 1/2 C Peppers (25), 5 green onions (10) = 460 Calories

*Chicken Salad Lettuce Wraps- 1 cup Chicken Salad made with yochee instead of mayo -no celery (344) in 3 Romaine lettuce leaves(6) with 6 oz alfalfa sprouts (42) = 392 Calories

*Hawaiian Meatloaf lettuce wraps- 4 oz 99 % lean ground turkey (150) meatloaf patty ,1/2 roma tomato (7), 1/4 c yochee (43), 1 oz teriyaki sauce (32) 1 grilled 4 oz pineapple ring (40) in 2 large Romaine lettuce leaves (4) = 276 Calories

*4 oz Grilled Salmon (207) in a Ginger Soy marinade (10), topped with 1.5 tsp Sesame Seeds (26) + 1 C Cauliflower Poppers (50) + 1/4 C Couscous (100)= 293 Calories

* 1 serving Pork Noodle Skillet <- cut the recipe in half (will now be 3 servings), still use the ramen seasoning - substitute shiritaki noodles (20) for the ramen noodles (190) =337 Calories

*3 tsp Parmesean(30) 1/4 cup Panko(50) Crusted 4 oz Tilapia (147) + 1/2 C baked Yam (89) + 1.5 cups steamed baby bok choy (23) = 339 Calories

* 3 oz Pulled Pork (178) with 2 tbsp BBQ sauce (70) on 1 Sweet Hawaiian Roll (110) & 1.5 cups coleslaw shredded cabbage mix (20) & 2 tbsp yochee coleslaw dressing (100)= 478 Calories

*Grilled (Pan, BBQ Grill or Oven) 4 oz Chicken Breast with seasonings (188) + 1 C Green Beans (40) + 1/2 C Couscous (200)= 428 Calories

* 1/2 C Vegetarian Fat Free Refried Beans (90) on 10" Low Carb Whole Wheat tortilla (200), 1/4 C shredded cheese (110) & 4 tbsp Salsa (20) = 420 Calories

Roasted Cauliflower Poppers

These are easy and completely addicting!

1. Cut a head of cauliflower into florettes.
2. Place on a greased cookie sheet or (my favorite) a stone.
3. Drizzle olive oil over the florettes (or spray with olive oil)
4. Sprinkle with seasonings of your choice.  I used Garlic Powder, Cayenne Pepper & a Salt Blend.
5. Roast at 400 degrees for 1 hour.
6. Eat with ketchup or alone. 

Tastes surprisingly like french fries! About 50 Calories for 1 cup.