Healthy Picnic Tips

Healthy Tips for Picnic Celebrations

Holidays such as Memorial Day, 4th of July, Labor Day, or any picnic holiday can cause break-downs in our otherwise healthy Take Shape for Life eating plan.  It is extremely important to be very aware that picnics can pack thousands of calories that we would not normally indulge in.  So, what should you do?

1.  Continue to practice your healthy eating habits on the picnic day.  Continue with your replacement meals; avoid skipping meals or save calories for the “big meal”.  That sets you up to overeat!!!

2. If going to a party or picnic, offer to bring an appetizer and side dish.  That way you can guarantee their will be healthy choices for you.

3. Be watchful of your portions and choose to AVOID the desert!! Instead, maybe bring a box of sugar free popsicles to share with the crowd or have a cup of coffee instead!.

4. Stick to your daily exercise routine the day of the picnic.  Try adding 10 or 15-minute brisk walks twice that day with available family members or the partygoers. Plan active activities such as crochet, bike riding, or taking a hike instead of sitting around and talking or watching TV.

5. If you are throwing the party, have lots of vegetables available, instead of chips only. Prepare lower fat dips and offer salsa. Explain to your guests in advance your determination to make this a healthier holiday celebration, and ask them to keep this in mind when preparing any dish they may be bringing.

6. Stay away from high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. Alcohol is packed full of calories and carbs. It can also cause you to let down your defenses and overeat or make poor food choices. All of these indulgences will kick you out of the fat burning stage and you’ll have to start over (in a sense).

7 Make sure to have a replacement meal before going to the picnic... ALWAYS plan ahead.

8. At the picnic choose healthy foods and stay away from the chips and bread and corn.

9. If the holiday party is at your house, send some of the left-overs home with your guests, especially the desserts!!

10. Remember to eat slowly, which will help you to eat less and feel full and satisfied.

11. During holiday weekends, make your goal to maintain your weight and instead of gaining any!

12. Be positive. Be in control instead of letting your weight and cravings take control of you.

13. Holiday traveling, remember to pack your convenient replacement meals!  Put replacement meals in zip lock bags and use them to cushion around items in your suitcase.  Also bring a cooler full of fresh vegetables and water.

14. Remember the reason for the season and focus on 'fellowship' and not on 'food'!

15. Habits are habit forming... People form habits but habits transform people! Let's Take Shape for Life! Let’s transform our thinking to become choosy about what we eat. Let’s make it a habit to select healthy foods and plan to integrate replacement meals as part of our ‘prescription for life’!

Have a Happy and Healthy 4^th of July Weekend

In a Slump? Get Motivated!!

Healthy Habits Blog

In A Slump? Get Motivated!!!!

For all of you out there listening tonight, there will be a percentage, can’t say exactly how much, but there are some of you that may reach a slump or bump in your weight loss plan.  Whether it is due to a slowing of your weight loss, a taste fatigue or rowdy friends or family members that just won’t let you be your new self and are constantly sabotaging your efforts, whatever the reason…you are there in a big slump and you want to get out and get on with this new life you’ve gotten a taste of.
So, how to move on?
1)    Be in touch with your health coach.  Chances are that he or she has experienced the same thing you are right now.  They have been trained to help you get over your obstacles and reach your goals, so depend on them!
2)    Make sure that you are following the protocol properly for your program. Look over all literature and “Do’s and Don’ts”
3)    Find a close buddy, best friend or spouse someone who is there for you to give you that needed support, maybe even join you on the program.
4)    Make some big changes in your extra activities, Add variety… If you normally go to the gym every day to work the machines, join a pilates class or bicycling class instead. Or walk the dog, walk or run with your spouse or neighbor.  Just change the routine you are doing
5)    MOST importantly… if you are past the three week rule and NOT exercising yet, make this a top priority.  It is not the intensity but the regularity that matters. Effective and consistent exercise will not only improve your overall health and fitness, but it will also improve your appearance as it helps those pounds to melt away! Exercise will also increase your energy level, social interactions, confidence, self-esteem, and relief from depression, anxiety and stress.
6)    Set Short term goals as stepping stones to your ultimate (long term) goals.  Make these goals measureable (ie “I want to be fit” vs. “I want to run for 20 minutes”)
7)    Always have a plan for EVERY day!! Before you retire or before you begin your day, have it mapped out as to activities, packets, water, snacks, etc… in other words…be prepared!!
8)    Read positive books! Talk to positive people! Look back over your journal and get excited about your accomplishment so far.

Some Scripture verses that have helped me through anxiety moments.  Focus on the positive.  God is in control

"I can do ALL things through HIM who gives me strength"  Not in my own strength as I tend to try!!!
Hope this will encourage you!!!

Isaiah 41:10 "Fear thou not; for I am with thee, Joni: be not dismayed; for I am thy God: I will strengthen thee; yea, I will help thee; yea, I will uphold thee with the right hand of my righteousness."

Phillipians 4:6-7 "Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus."

2 Timothy 1:7 "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind."

1 Peter 5:7 Cast all you anxiety on Him because He cares for you."

Ephesians 2:14 "For he is our peace."

Ephesians 6:10-11 Finally, my brethren, be strong in the Lord, and in the power of his might. Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.

Hebrews 13:5-6 God has said, "Never will I leave you. Never will I forsake you." So we say with confidence, "The Lord is my helper; I will not be afraid."

Psalm 34:4: "I prayed to the LORD, and he answered me, freeing me from all my fears."

Incase you have encountered STRESS!!!

A young lady confidently walked around the room while leading and explaining stress management to an audience; with a raised glass of water, and everyone knew she was going to ask the ultimate question, 'half empty or half full?'..... she fooled them all... "How heavy is this glass of water?", she inquired with a smile.

Answers called out ranged from 8 oz. to 20 oz.

She replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, that's not a problem.  If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. In each case it's the same weight, but the longer I hold it, the heavier it becomes." She continued, "and that's the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on."

"As with the glass of water, you have to put it down for a while and rest before holding it again..  When we're refreshed, we can carry on with the burden - holding stress longer and better each time practiced. So, as early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night... pick them up tomorrow.

Whatever burdens you're carrying now, let them down for a moment. Relax, pick them up later after you've rested. Life is short. Enjoy it and the now 'supposed' stress that you've Conquered!"

1 * Accept the fact that some days you're the pigeon, and some days you're the statue!
2 * Always keep your words soft and sweet, just in case you have to eat them.
3 * Always read stuff that will make you look good if you die in the middle of it.
4 * Drive carefully... It's not only cars that can be recalled by their Maker..
5 * If you can't be kind, at least have the decency to be vague
6 * If you lend someone $20 and never see that person again, it was probably worth it..
7 * It may be that your sole purpose in life is simply to serve as a warning to others

8 * Never buy a car you can't push.
9 * Never put both feet in your mouth at the same time, because then you   
won't have a leg to stand on.
10 * Nobody cares if you can't dance well. Just get up and dance.
11 * Since it's the early worm that gets eaten by the bird, sleep late.
12 * The second mouse gets the cheese.
13 * When everything's coming your way, you're in the wrong lane.
14 * Birthdays are good for you. The more you have, the longer you live.
15 * You may be only one person in the world, but you may also be the
world to one person.
16 * Some mistakes are too much fun to make only once.
17 * We could learn a lot from crayons. Some are sharp, some are pretty and
some are dull. Some have weird names and all are different colors,
but they all have to live in the same box.
18 * A truly happy person is one who can enjoy the scenery on a detour.
19 * Have an awesome day and know that someone has thought about you today.
20 * It was I, your friend!
*Save the earth..... It's the only planet with chocolate

BeWARE of Temptations

Temptations…Beware!

        (Five situations that can tempt even the best of us!)

For anyone who has lost weight, it is a known fact that it takes a lot of will power and the ability to form new healthy habits and attitudes when it comes to food.  It is not that easy to make healthy food choices in certain circumstances and surroundings.  Being aware of these diet danger zones and knowing what to do when temptation is present is the key to your success in maintaining your healthy weight!

 Temptation 1: The Work Place!

   Offices and other work places commonly have donuts, candy and other poor food choices to tempt us. And, if eaten often, will cause us to gain weight.  Your best chance for success in adhering to your Take Shape Plan is to have a ready-made plan for the day and also enlist help from like-minded co-workers.  Suggest bringing healthy foods to meetings, or ask the person in charge of bringing refreshments to choose healthier options that aren’t so tempting.  Remember your Medifast products at work so that you are never caught without a meal and you can keep on schedule!

Temptation 2: Happy Hour!

   Sometimes it is fun to relax with co-workers or friends after work, but happy hour can set you up for failure, especially if you have had a stressful day.  You will have more of a tendency to let down your defenses and have something that is not part of your plan.  If you know you are going to join friends after work, make sure that you enjoy a shake or mango punch or pudding instead of drinking alcohol which adds carbohydrates and sugars and will kick you out of your fat burning stage. Also drink plenty of water.

Temptation 3: The Gym

   Many gyms have smoothie bars and carb/protein bars and sport waters now.  Beware of all of these products.  Although they may be beneficial during your workout, they are usually packed full of calories and carbs which will kick you out of the fat burning stage!  As long as you are eating every 3 hours and following your program properly, you do not need these products.  Make sure that you drink a lot of water during your workout.  Bring an extra product and water to enjoy after your workout.

Temptation 4: Vacation!

   Vacations can be diet destructors, but they don’t have to be!  Vacations are meant for you to take a break from the normal routine and relax and enjoy!  As a result, many will totally forget their good eating strategies and “pig out”. All-inclusive vacations are the biggest culprits for forming this type of behavior.  You can avoid packing on the pounds by having a plan before you go.  I want you to have fun, so don’t try to lose weight on your vacation, but don’t go gaining weight either!  Going on a simple maintenance plan will help you to make wise choices during your vacation, and I think you’ll be pleasantly surprised and relaxed when you return home!

Temptation 5: Air Travel!!

   Airports are full of tempting calorie packing foods to entice all weary and hungry travelers.  You must be on full alert when entering airports. Make sure that you pack bars and shake packets that you can easily mix on the plan.  Bring along a shaker jar and bring no excuses!  Have your lean and green meal while at the airport to keep you from choosing to eat the peanuts or pretzels on the flight.  Be careful when you order a vegetarian meal: it will most likely be pasta!

Temptations pop up daily… Name some that are a concern to you…

Having a Health Coach

Let me know how I can better help you along this journey to optimal health!  You are worth it :())

 

Role of the Health Coach

The challenges the average American confronts daily are significant. The food industry continues to flood the market with high calorie, processed foods filled with too much fat, sugar, additives, and poor nutrients. Nutritional misinformation is everywhere with many diets that offer temporary results but rarely have any long-lasting value. Our society is over-worked and over-stressed, often leading to poor health, obesity and a dimished quality of life.
But there is a solution. Everything a person needs to get healthy and stay healthy is already known and available with Take Shape for Life! Why? Because Take Shape for Life offers so much more than simply weight loss!
The role of the Health Coach is to help guide by managing health through nutritional intervention. Our medifast meal replacements are among the best in the industry.  With them, you will be able to optimize your physical healthy by losing weight quickly and safely and then adopting the BeSlim philosophy or permanent weight control to keep if off for life. 
Take Shape for Life is a prescription for life.  It is a lifestyle change and NOT a short –term “quick fix” diet. We all know diets do not work. Long-term Optimal Health results when you learn to eat properly and to make the proper changes in your behaviors are what work!
My role as your Health Coach is to help guide you safely and rapidly to reach your optimal weight—as measured by your Body Mass Index (BMI)—and then teach you the behaviors modifications and lifestyle changes necessary to remain at a healthy weight for the rest of your life.
This 2 phase approach is important Phase I—Safety and Rapid Weight loss and Phase II—Transition to the BeSlim philosophy for lifelong weight control.
To achieve optimal health, there are 6 things that you must do as part of your decision to lead a healthy lifestyle.  B is for breakfast, E is for exercise, S is for support, L is for low fat meals 5-6 times a day, I is for individual Plan to eat properly and M is for monitor weighing yourself on a regular basis. Following the BeSlim philosophy and lifestyle is a powerful solution you’re your lifelong weight control.
My role as your Health Coach is to guide, educate, mentor, coach, encourage, inform and celebrate successes with you.

Try new recipes to avoid getting bored or feeling deprived

New Recipe Ideas:

BBQ Beef (to share)

The best BBQ beef you have ever tasted!

4-5 pounds of lean roast beef, cooked and shredded or cut into fine pieces, all fat removed
1 large onion, chopped
1 1/2 cups brown sugar substitute (I use Wheylow…regular Splenda would probably work too)
2 T. Worcestershire sauce
1 1/2 T. prepared mustard
1 T. chili powder
3/4 cup cider vinegar
2 cups beef broth or stock

Place all ingredients except the beef into a large saucepan and simmer for 30 minutes, stirring frequently. Add the meat and simmer for another 60 minutes or until the desired degree of thickness is obtained. Serve hot.

Beef Pot Pie

1 pkg. meal replacement beef vegetable
1/4 cup water
1 t. of baking powder
3 aluminum baking cups

I cooked for about 10 mins at 350. Then I put them in the broiler for about 2-3 mins to get a nice crispy crust on top.

They had a nice crust on the top and bottom and had a nice pot pie consistency inside.

Crockpot Short Ribs

3 lbs beef short ribs, frozen!
1 lg. onion, sliced
1 (8-oz) can tomato sauce
3/4 cup water
2 T. vinegar, wine or cider
4 T. soy sauce
2 t. Splenda

Place frozen beef short ribs in a crockpot. Place onion on top of the ribs. Combine remaining ingredients and pour over ribs and onion. Cook on low for 8-9 hours. Note: if ribs are unfrozen, it will cut the cooking time by a few hours. This has about 25 grams of carbs, perhaps a bit less, in the entire potful.

Garlic Top Sirloin Pot Roast

Something a little different... a crock pot recipe for those busy nights! This is considered a 'Lean' option so 5 oz serving (cooked weight)

PREP TIME 30 Min
COOK TIME 6 Hrs
READY IN 6 Hrs 30 Min
SERVINGS- 8

INGREDIENTS

* 1 t. salt
* 1 t. freshly ground black pepper
* 1 t. paprika
* 1 (3 pound) top sirloin roast (remove as much fat as possible)
* 6 cloves garlic, slivered
* 1/2 cup water
* 1/2 cup beef broth
* 3 cubes beef bouillon
* 1 bay leaf
* 2 large green bell peppers, cut into 2-inch pieces

DIRECTIONS

1. Rub salt, pepper and paprika into the meat. With a small knife, make slits in the roast. Press the garlic slivers into the roast.
2. Place meat in crock pot. Pour in water and beef broth, and add bouillon cubes and bay leaf.
3. Place lid on slow cooker, and cook for 6 hours on High, or 8 hours on Low. During the last half hour of cooking, add the green peppers.

Nutritional Information
Servings Per Recipe: 8

Amount Per Serving
Calories: 278

Pizza Burgers

4 servings

10 ounces extra-lean ground beef
1/2 t. salt
1/2 t. freshly ground black pepper
1/2 t. dried oregano leaves
1/4 cup tomato sauce (no salt added)
1/4 cup thinly sliced white mushrooms
1 1/2 ounces skim-milk mozzarella cheese, shredded
1 T. minced fresh flat-leaf parsley

In large bowl, combine beef, salt, pepper and oregano; form into 4 equal patties. In medium nonstick skillet, cook patties 3 minutes; turn over. Spread each patty with 1 T. tomato sauce; top each with 1 T. mushrooms and one-fourth of the cheese. Cook, covered, 4 minutes, until cheese is melted and patties are cooked through. Serve sprinkled with parsley.

PER SERVING: 156 Calories, 9 g Total Fat, 4 g Saturated Fat, 50 mg
Cholesterol, 377 mg Sodium, 2 g Total Carbohydrate, 0 g Dietary Fiber,
17 g Protein, 76 mg Calcium.

Portobello-Smothered Beef Medallions

(2 servings)
 Cooking spray
2  6 oz beef tenderloin medallions     (or other lean cut of beef)
1/2 T. minced garlic
1 cup sliced Portobello mushrooms
1/2 cup beef broth
1/4 t. dried thyme
Salt and pepper, to taste

Spray nonstick skillet with cooking spray.  Heat to med-high heat and sauté tenderloins, turning once, with garlic and mushrooms for about 6-7 minutes, stirring occasionally.  Add broth and thyme; reduce heat and simmer for 3 minutes, or until liquid is reduced.  Season to taste with salt and pepper.

Bread

1 packet meal replacement scrambled eggs
1 packet meal replacement cream soup of your choice
1/3 C water
1/2 t. baking powder
1/4 t. onion powder
1/4 t. garlic powder
1 T. ground flax meal

Combine all ingredients to make dough. Divide dough in two and place on a cookie sheet or in a cake pan. Bake at 375 degrees for 5 minutes. Turn oven to low broil to brown the top for 3-5 minutes. Watch carefully to prevent burning. Serve with a steaming bowl of Maryland Crab Flavored Soup!

Bread

Preheat over to 375° and Pam-spray a baking sheet

Mix 1 pkg scrambled eggs with one pkg of cream soup, chicken, broccoli or tomato.
1/2 t. baking powder
1/4 t. onion powder
1/4 t. garlic powder
1 T. ground flax meal
5 T. water
(when using tomato soup, I add 1/2 t. basil, optional)

All spices are optional. It IS better with the flax meal so don't skip that.

Mix all ingredients together and divide into two rounds on the baking sheet. Use damp fingers to even out the tops. Bake for 5 minutes. Turn oven to low broil and brown the top. Watch VERY CAREFULLY to make sure it doesn't burn, 2-3 minutes or so. Cool on wire rack. I split them in half with a serrated edge knife and spread with one triangle of Low Fat Laughing Cow Cheese but you could use other things on them. You could use them as a bun for left over lean. Very versatile and very good!

I will double this recipe and have it with 2 scrambled eggs, 1 cream of broccoli and 1 cream of tomato. Love it that way and I get 4 little bread rounds out of it.

BREAD TIPS:
Can make using 1.5 T. of egg beaters instead of meal replacement eggs & 3 T. water. Counts as 1 meal and 1 ounce of protein from lean & green.

Bread

Heat oven to 375 degrees. Spray baking sheet with Pam.

1 pkg cream of (broccoli or tomato) soup
1 pkg scrambled eggs
1/2 t. baking powder
1/4 t. onion powder
1/4 t. garlic powder
1 T. flax seed
5 T. cold water

Mix together, then pour or spoon onto baking sheet (2 equal rounds) and smooth tops. Bake for 5 minutes. Turn over to the low broil and watch carefully for tops to brown (about 5 minutes). Cool on wire rack. This recipe makes 2 meals.

**optional – add 1/4 t. ground oregano or leave out the onion powder or garlic powder

BREAD - made from Chili or Stew

Since I couldn't eat my chili or stew any longer, I have experimented on making a bread from them just like from creamy soups.

Here is my tastiest experiment so far:

Bread:
meal replacement chili or stew - 1pkg - mix it to a powder in a food processer/mixer. It's OK if there are crunchy pieces left - it will remind you of 7-grain breads!
1/2 t. baking powder
1/2 t. Molly McButter
1 t. shredded fat-free Mozarella Cheese

Mix all the dry ingredients well in the cup.

3 T. EggBeaters
1 T.sp Egg Beaters Egg Whites

Spray SPAM on small nonstick loaf pan (get a few of them - good for meatloaf too).
Bake in microwave for 2 minutes. Let it cool off. Cut on perimeter in 2 slices. Can refrigerate and eat same OR next day!

CHIPS

1 pkg meal replacement cream soup
3 T. water

Mix soup and water in a bowl.
Spray glass pie plate with Pam.
Spread mixture into pie plate (it will be very thin)
Microwave 3 minutes.
Turn over using spatula
Microwave 1 minute more
Cool and break into pieces

CHIPS

Ingredients:
1 pkg. cream soup, chicken, broccoli or tomato
Optional seasonings: chili powder, lowfat parmesan, Molly McCheese, dried chives, garlic powder, etc.

Directions:
Mix the soup and seasonings in a cup with a tiny bit of water, adding it a few drops at a time until the powder holds together and can be made into a ball. Form it into one big ball or 6 -8 small ones. You can dip your fingers in water if it's too sticky to work with.

Spray two sheets of foil (I use Reynolds nonstick foil) with olive oil Pam. Put the ball or balls on one sheet, place the other sheet on top (Pam side down) and roll or pat the balls flat and very thin. Carefully and slowly, peel back the top sheet of foil.

I like the one big ball version, which I then cut into triangles so they look like real chips.

Then bake the sheet at 350° until the edges start to turn brown. Flip the chips over and bake another minute or two until the edge turn a deeper golden but not too dark. Watch them carefully, you don't want to overcook. Then turn the oven off and leave the chips inside as they cool. This is what makes them crunchy all the way through!

DILLY BISCUITS

2 meal replacement cream of chicken pkts
2 mel replacement eggs pkts (or 2 egg whites-deducted from lean)
2 T. ground flax seed
10 T. water
1 1/4 t. baking powder
1/2 t. garlic powder
1/2 t. dried dill weed
couple grinds of fresh ground black pepper
Preheat oven to 375 F. Put in sprayed muffin tin--regular size, not mini. Bake 15 mins until just brown and spring back when pressed.

2 biscuits=1 meal (3 biscuits=1 meal if using egg whites)
Total yield 8 muffins/4 meals (Total yield 6 muffins/2 meals + part of lean if using egg whites)

Hope ya'll love them as much as I did.
I did not use the meal replacement eggs. I used the egg whites. VERY FILLING MEAL, BTW! I wanna try this with cream of broccoli next.

These are awesome if you form on Reynolds Release like a hamburger bun or flatbread, then use half your lean and some lettuce for a sandwich!

Paprika Chicken

Easy and delicious.

6 skinless, boneless chicken breasts
salt and ground black pepper to taste
3 t. garlic powder
2 t. poultry seasoning
6 t. paprika (smoked or Hungarian is really good)

DIRECTIONS
1. Preheat oven to 375 degrees F (190 degrees C).
2. In a lightly greased 9x13 inch baking dish, place chicken breasts side by side. Sprinkle to taste with salt, ground black pepper, garlic powder, poultry seasoning, and then paprika. Bake in the preheated oven for 40 to 50 minutes, until chicken is no longer pink inside and the juices run clear. Check often and add a little water if the chicken starts to stick to the dish.

Yours in Health-
Becca Smith, TSFL - Certified Health Coach
210-275-3829

Chicken Enchiladas

I made chicken enchiladas and they were wonderful!
Recipe as follows:
2 cream of chicken soup
3 oz. cooked chicken
3 oz. Mexican cheese
1/2 cup green enchilada sauce

Mix your cheese and chicken together, then make your COC soup like you would for chips, one at a time. You have to work fast or they will harden up too much. Put 1/2 of your Lean into one "tortilla" and roll up. Do the same with the other and put them in a pan with 1/4 cup sauce on the bottom and rest on the top. If you have extra filling, put it on top of your enchiladas. Makes one lean and 2 meals. I put mine in the freezer and then microwaved when I wanted them for 1 1/2 min. These are so filling. but watch the carbs of the enchilada sauce. Mine only added 6 carbs. but I cut back somewhere else.

Chicken Stroganoff

1 onion, sliced or diced
1-2 garlic cloves, crushed (or 1 t. minced)
1 T. olive oil
4 skinless chicken breasts, cut into strips
2 T. tomato paste
1 T. paprika
1-1/2 cups chicken broth
3 cups sliced mushrooms

Sauté onion and garlic in oil until onion softens. Add chicken and cook until lightly brown. Add paprika and tomato paste and stir until chicken is coated. Add the broth/stock and then the mushrooms. Bring to a boil and let simmer for about 15 minutes or until sauce is thickened.

Crock Pot Chicken Chili

I love my crock pot...it's the most used piece of equipment in my house. Crock pots are really easy to use, no cooking skill required. You literally put food in it and several hours later, your home smells great, and you have a hearty meal!!

This is a really easy meal, but PACKED with huge flavor.

Place 3 boneless skinless chicken breasts in the bottom of your crock pot
Sprinkle chili power on top of each breast (you can do cumin too, but it turns it more into a Mexican dish rather than a chili)

Pour 1 1/2 cups of salsa over the top. I picked up a store brand that had 4g carbs per serving.

Cover, set to low and cook for 6 hours. Take the breasts out and shred with a fork. Place back in the crock pot for another 30 minutes to an hour.

I served it over a bed of lettuce with shredded fat-free cheese on top and a dab of sour cream. You could make it more like a taco by rolling this up in a lettuce leaf, endive would probably be your best leaf for that since it's pretty thick. YUM!

Crockpot "Flagrant" Chicken

1 (6 oz) can tomato paste
1 (14.5 oz) can chicken broth
4 chicken breasts cut into 1/2-inch or so cubes
1 (10 oz) can diced tomatoes and green chiles
1 medium onion, diced
1 (13.25 oz) can mushroom stems and pieces, drained

Put all the above in a crockpot and stir well. Start the crock on high and let go for an hour and then turn down to low and let it "work" all day. You will be welcomed home with a yummy fragrant aroma. Once home (or after cooking for 8-10 hours), add the following spices, to taste:

1/8 t. cayenne pepper
2 t. minced garlic
1 t. cinnamon
1 t. cumin
3 t. curry powder
freshly ground pepper

Crockpot Tangy Chicken

1 envelope Good Seasons Italian salad Dressing Mix
6 chicken breasts
1/4 cup white wine

Brown chicken breasts in a little oil in a heavy skillet.

Place chicken in crockpot. Sprinkle dressing mix over chicken; add wine. Cover and cook on high for about 4 hours.

Crockpot Spanish Chicken

4 to 6 servings

4-6 boneless/skinless chicken breasts
salt and pepper
1 large onion, diced
1 cup frozen green beans
1 can (4oz.) sliced mushrooms
1/2 t. tarragon
1/2 t. savory
1/4 t. garlic powder
1 (16 oz) can stewed tomatoes
salt and pepper to taste

Arrange chicken in bottom of crockpot. Add the onion, beans, mushrooms, tarragon, savory, garlic powder, tomatoes and salt and pepper. Cover and cook on low 8 hours.

Supper Surprise

Had the Best L&G last night. Don't know what you'd call it, but it was AWESOME. Just trying to use up some leftovers in the fridge, and yumm-o.

One egg + 2 egg whites (1/2 serving lean)
Added some sea salt, and some garlic powder.
Mixed that up in a pan, and when it started getting hot, added:
1/2 cup raw sliced mushrooms

So, the mushrooms cooked with the eggs. Once the eggs were ALMOST cooked through added:
3 oz diced cooked chicken (1/2 serving lean)
1/2 cup cooked green beans
1/2 cup diced raw tomato
Finished cooking it and topped with some Chevre (same calories as cream cheese, so this was my fat serving).

You could really use whatever veggies you'd like. I added the green beans cause they were in the fridge and I needed to eat them. Same with the chicken.

Chai Vanilla Muffins

1 pkg vanilla shake
1 pkg chai latte
2 tablespoons EggBeaters
1/2 t. baking powder
water

Mix in a small bowl and drizzle in the water until it is the consistency of cake batter. Pour into two small custard cups and microwave on high about 2 min.

LATTE MUFFINS

2 pack chai latte
2 pack oatmeal - apple
1t. baking powder
1 teaspoon pumpkin spice seasoning
1/2 t. cinnamon
1-2 t. Splenda
1 cap vanilla
1 cap almond extract
1 cup of water or just a little more

Bake at 350 for about 15 minutes. Makes 12 muffins.  3 muffins=1 meal

Pumpkin Muffins

3 packages meal replacement oatmeal (I use Apple Cinnamon & MBS)
1 pkt meal replacement chai
1 pkt  meal replacement vanilla pudding
1 pkt meal replacement eggs
2 t. cinnamon (the more the better)
1/2 t. nutmeg
1 t. baking powder (I use aluminum-free Rumsford)

2 T. flax seed (optional)
1 T. brown sugar diet  sweetener
1 cup pumpkin
1/2 cup water

Preheat oven to 350 degrees. Mix the eggs with the water and set aside. Put the oatmeal in your magic bullet with the flat blade and blend for a few seconds while shaking the MB to make flour out of your oatmeal. Then mix all dry ingredients in a large bowl. Next add the wet ingredients and mix well. Spray 6 muffin cups with non stick spray. (I also like to use the silicone muffin pans as the muffins just pop right out afterwards.) Divide the mix into the muffin pans evenly. Then take your fingers and get them really wet and pat the muffins down into the pan, leaving the tops very moist. Bake in oven for 35 minutes. Remove from oven and immediately place in Ziploc baggies and put in the refrigerator. Let them cool at least an hour as they taste best cold.

Toast

2 packets of maple and brown sugar oatmeal, or your flavor of choice
1/2 t. baking soda
1/4 t. baking powder
Mix dry ingredients thoroughly.

Then mix the following in a separate bowl:
2/3 cup cold water
2 t. white vinegar
2 t. vanilla

Mix wet ingredients thoroughly. Then combine with the dry mixture until the batter is smooth. Pour immediately into 2 mini-loaf pans and bake at 350 degrees for 20 minutes. An inserted toothpick should come out clean.

After completely cooled, cut each mini loaf in half lengthwise. I used a bread knife after they had been refrigerated overnight. Pop into a toaster or toaster oven until you reach the toasting level you desire.

Spray on a few squirts of I Can't Believe It's Not Butter, if you wish. Then top with approximately 1/2 T. of Walden Farms sugar-free strawberry fruit spread onto each half.

Yield: 2 meals.

Switch up what you are eating occasionally to avoid getting bored or feeling deprived!!!!