Jump to content
Health Discovery Network

cybergranny

Members
  • Content Count

    861
  • Joined

  • Last visited

Everything posted by cybergranny

  1. apricot dessert quesadillas Recipe By : WW Archives Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup light cream cheese -- whipped 1 Tbsp sugar 1/2 tsp lemon zest 1 tsp fresh lemon juice 4 medium fat-free flour tortilla(s) 4 medium apricot(s) -- sliced into thin wedges 1 serving cooking spray (5 one-second sprays per serving) -- butter-flavored 1 Tbsp powdered sugar 1 serving butter-flavor cooking spray Stir cream cheese, granulated sugar, zest and lemon juice together in a medium bowl. Spread 1/4 of mixture on one half of each tortilla, layer each with 1/4 of apricot slices and fold each tortilla in half. Coat a 12-inch nonstick skillet with cooking spray. Arrange 2 folded tortillas in skillet; cook over medium heat until golden brown, flipping once, about 4 to 5 minutes on the first side and 1 to 2 minutes on the other side. Remove from skillet, cover to keep warm and repeat with remaining 2 tortillas. Cut each tortilla in half to form quarter wedges, place on a serving platter, dust with powdered sugar (use a sieve) and serve. Yields 2 wedges per serving. Flavor Booster: The hot-sweet bite of ginger adds an exciting taste dimension to the quesadillas. Halve the sugar in the cream cheese spread and mix in 1 tbsp finely minced candied ginger. Description: "We give a whole new meaning to quesadillas with our sweet cream-and-fresh-fruit variety. They're perfect for brunch or after dinner." S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=80481" - - - - - - - - - - - - - - - - - - - NOTES : 3 points per serving. These are WW totals, I can’t get my nutritional facts to match because I don’t have all the ingredients. I will make them and let you all know if there is a change in the facts but it looks to be about right to me.
  2. * Exported from MasterCook * Entenmann's Fat-Free Chocolate Cupcakes I haven’t made these but since they are an Entenmann’s recipe, I figured they must be good. Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Small chocolate pudding mix -- NOT instant 1/2 Cup powdered milk 1 Tablespoon unsweetened cocoa 1/2 Cup Sugar 1 Cup flour -- self rising 4 Egg whites -- beat with 1/8 teaspoon salt 1 Teaspoon Vanilla 4 Ounces unsweetened applesauce 1/4 Teaspoon Baking soda In medium mixing bowl combine jello powder, dry milk, cocoa, sugar and flour. Set aside. With electric mixer, beat alternately into the egg white mixture a cup at a time with the vanilla, applesauce and baking soda, which have been mixed together. Beat 2 minutes after last addition. Divide batter equally between 12 paper-line cupcake wells. Bake at 350~ about 18-20 minutes or until tester comes out clean. Cool in pan on wire rack 10 minutes then remove. Per Serving: 140 Calories; 2g Fat (11.1% calories from fat); 4g Protein; 27g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 117mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates. NOTES : 3 points per serving. ~~~~~~~~~
  3. Here are some that I thought I would post before somebody asks. I will post more chocolate recipes later in the week. * Exported from MasterCook * apricot dessert quesadillas Recipe By : WW Archives Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup light cream cheese -- whipped 1 Tbsp sugar 1/2 tsp lemon zest 1 tsp fresh lemon juice 4 medium fat-free flour tortilla(s) 4 medium apricot(s) -- sliced into thin wedges 1 serving cooking spray (5 one-second sprays per serving) -- butter-flavored 1 Tbsp powdered sugar 1 serving butter-flavor cooking spray Stir cream cheese, granulated sugar, zest and lemon juice together in a medium bowl. Spread 1/4 of mixture on one half of each tortilla, layer each with 1/4 of apricot slices and fold each tortilla in half. Coat a 12-inch nonstick skillet with cooking spray. Arrange 2 folded tortillas in skillet; cook over medium heat until golden brown, flipping once, about 4 to 5 minutes on the first side and 1 to 2 minutes on the other side. Remove from skillet, cover to keep warm and repeat with remaining 2 tortillas. Cut each tortilla in half to form quarter wedges, place on a serving platter, dust with powdered sugar (use a sieve) and serve. Yields 2 wedges per serving. Flavor Booster: The hot-sweet bite of ginger adds an exciting taste dimension to the quesadillas. Halve the sugar in the cream cheese spread and mix in 1 tbsp finely minced candied ginger. Description: "We give a whole new meaning to quesadillas with our sweet cream-and-fresh-fruit variety. They're perfect for brunch or after dinner." S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=80481" - - - - - - - - - - - - - - - - - - - NOTES : 3 points per serving. These are WW totals, I can’t get my nutritional facts to match because I don’t have all the ingredients. I will make them and let you all know if there is a change in the facts but it looks to be about right to me. * Exported from MasterCook * dijon-roasted new potatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp olive oil 2 Tbsp Dijon mustard 1/4 tsp dried thyme 1/2 tsp table salt 1/4 tsp black pepper 3/4 tsp paprika 1 1/2 pound potatoes -- new, quartered 1 Tbsp peppercorn Coat a 9 X 13-inch baking dish with cooking spray. Heat oven to 425°F. Whisk together oil, mustard, paprika, thyme, salt and pepper in a large bowl. Add potatoes and stir until they are coated. Transfer potatoes to the baking dish and roast 15 minutes. Stir and roast another 15 minutes. S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50656" - - - - - - - - - - - - - - - - - - - Per Serving: 163 Calories; 2g Fat (9.6% calories from fat); 4g Protein; 34g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 397mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fat; 0 Other Carbohydrates. NOTES : 3 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~` * Exported from MasterCook * scrambled eggs and cheese pizza Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp all-purpose flour 16 oz pizza crust -- thawed 1 serving butter flavor cooking spray -- (5 one-second sprays per serving) 1 1/2 cup egg beaters® 99% egg substitute 1/2 cup milk, skim 1/2 cup cheddar cheese, lowfat -- shredded 2 oz ham slice, extra lean -- diced Preheat oven to 375ºF. Sprinkle flour onto a clean, flat surface and roll out pizza dough into a 13-inch circle; lay dough on a baking sheet or stone. Build up edges of dough to make a crust and then ***** dough generously with tines of a fork; bake until light brown, about 15 minutes. While crust is baking, coat a nonstick skillet with cooking spray and heat over medium heat. Beat egg substitute and milk together in a large bowl; pour into skillet and scramble. Placed scrambled eggs on pizza crust and sprinkle with cheese and ham; bake until cheese melts, about 5 minutes. Slice into 8 pieces and serve. S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=66661" - - - - - - - - - - - - - - - - - - - Per Serving: 212 Calories; 3g Fat (14.3% calories from fat); 12g Protein; 32g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 629mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Non-Fat Milk; 1/2 Fat. NOTES : 4 to 5 points per serving, count it as 5. I actually used a Boboli crust. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * balsamic chicken with mushrooms Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tsp vegetable oil 3 Tbsp balsamic vinegar 2 tsp Dijon mustard 1 clove garlic -- crushed 1 pound chicken breast, no skin, no bone, R-T-C 2 cup mushrooms -- small, halved 1/3 cup chicken broth, low sodium 99% fat free 1/4 tsp dried thyme -- crumbled In a nonstick skillet, heat 1 teaspoon of oil. In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat. Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm. Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer. Serve chicken topped with mushrooms. S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50441" - - - - - - - - - - - - - - - - - - - Per Serving : 169 Calories; 5g Fat (29.7% calories from fat); 26g Protein; 3g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 144mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : 4 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Entenmann's Fat-Free Chocolate Cupcakes I haven’t made these but since they are an Entenmann’s recipe, I figured they must be good. Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Small chocolate pudding mix -- NOT instant 1/2 Cup powdered milk 1 Tablespoon unsweetened cocoa 1/2 Cup Sugar 1 Cup flour -- self rising 4 Egg whites -- beat with 1/8 teaspoon salt 1 Teaspoon Vanilla 4 Ounces unsweetened applesauce 1/4 Teaspoon Baking soda In medium mixing bowl combine jello powder, dry milk, cocoa, sugar and flour. Set aside. With electric mixer, beat alternately into the egg white mixture a cup at a time with the vanilla, applesauce and baking soda, which have been mixed together. Beat 2 minutes after last addition. Divide batter equally between 12 paper-line cupcake wells. Bake at 350~ about 18-20 minutes or until tester comes out clean. Cool in pan on wire rack 10 minutes then remove. Per Serving: 140 Calories; 2g Fat (11.1% calories from fat); 4g Protein; 27g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 117mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates. NOTES : 3 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
  4. sodacracker, I will remember that if I need a good laxitive!!! :crazy:
  5. I think both the above suggestions are the only way to go if the recipe is one you intend to keep. Adding all the ingredient totals before you make the recipe is the way that I have to figure them out when I am making a recipe that I have come up with on my own. It is a pain but worth the effort if you want to make it again because you will have referenced it in your cookbook.
  6. I am really surprised that these recipes don't state what a serving size is but I guess that you are expected to divide the total by how many servings the recipe says it is. The problem with that is you would have to divide the portions evenly among the number of plates the serving is and then put it in a cup or on a scale to see. Generally, a casserole is either 1 cup, 1 1/4 cups, or 1 1/2 cups per serving so you won't get much help there either. I just try to guesstimate if I must make a recipe that I am not sure about but that can get you in a lot of trouble pointwise if you do it frequently. Maybe someone else can be more definite?
  7. I can't imagine eating this kind of candy again if you have that kind of a reaction to it. I hope that you can find something to eat in it's place. This is your body telling you whatever is in this candy is not for you. I have that reaction to anything made with Olean. I can eat just a few bites and I think I have food poisoning. Please be careful.
  8. Ann, I have the same book and used it in calculating the original energy bar recipe! As for lowering the points without the Splenda, no it won't by enough to make a difference. You can make them without any sweetener at all but I don't think you would like them. As for the dried fruit, when I make them, I always leave the craisins in the recipe because they are one of the four ingredients that can't be changed if you want to eat them for the health benefits (the other being the types of flours, the flax and the whole oats). That said, you can make them any way you like. If you subsitute other fruit it won't change the points, if you add fruit to the recipe as is, it will still be around the same, you will just have to check the label on the fruit. If you look at the top of the Mess Hall, Denise has stickeyed the original recipe with the variations that I made at the time. My favorite now is the original with mini chocolate chips and dried blueberries added. I cut them in 18 pieces, don't miss the extra couple of bites in the larger bar and they are still 2 points. Just work with what you want and see where it takes you. I'm so glad that you enjoy them.
  9. Hi Laurdee, long time no "see"! I usually peel the bananas and break them into 1/2" to 1" pieces because they are hard to break apart when frozen. As for the berries, if you are planning to eat them whole, then by all means, freeze them whole but otherwise slice them up. Frozen berries will have a lot of water in them but this is a good way to save fresh fruit. I also wash and drain them to get them as dry as possible before freezing.
  10. What Kind of Fat Can You Eat? Research has shown that you not only need to watch the "amount" of fat that you eat in your diet, but also the "types" of fat you eat. This article will help you minimize the negative effects that fat has on your health. 1. Basic Terms: "Bad" cholesterol clogs your arteries and causes heart disease. "Good" cholesterol helps collect up the bad cholesterol and get it out of your system. Saturated fat is "bad fat" that increases the bad cholesterol in your body. Polyunsaturated fat is "good fat" that lowers both good and bad cholesterol. Monounsaturated fat is "really good fat" that helps lower the bad cholesterol, but leaves the good cholesterol alone. Fatty acids are the building blocks of fat. Trans fatty acids are made in the production of partially hydrogenated vegetable oils used to make margarine and many snack foods and processed foods. Whole foods are unprocessed food that occur in nature...nuts, meat, milk, poultry, eggs, fish, seeds, grains, rice, fruits, vegetables. 2. Why Fat is Bad: Fat is calorie-dense, it contains more than twice the number of calories as carbohydrates. A high fat diet has been linked to several chronic diseases such as cancer and increased risk of coronary heart disease. Saturated fats can increase bad cholesterol. 3. Why Fat is Good: It gives taste and texture to foods. Unsaturated fats can decrease the bad cholesterol in your body. 4. How Fat in Your Diet Affects You: Fat in your food can affect you differently depending on your particular health issues. If you are at risk for heart disease, saturated fat is something you want to avoid. According to the American Heart Association, a heart healthy diet can contain up to 30% of calories from fat, as long as most of the fat is unsaturated. More on the heart-healthy diet: http://www.nutricounter.com/articles/garrett3.htm If you are diabetic, you want to lower the trans fatty acids and raise the polyunsaturated fatty acids. Consider reducing the amount of processed foods and increasing the amount of whole foods you consume. More on the diabetic diet: http://www.nutricounter.com/articles/garrett4.htm If you are on a diet to lose weight, it's a good idea to lower total fat in your diet. Losing weight comes down to the calories in versus calories out and fat has more than twice the amount of calories as other foods. 5. Types of Fat You Should Choose: Polyunsaturated fats are found in flax, corn, safflower, soybean, sesame, and sunflower oils. (These nonhydrogenated fats are liquid at room temperature.) Polyunsaturated fats found in fish. Monounsaturated fats found in olive oil and canola oil. Read this article for more information on fat in animal meats: http://www.nutricounter.com/articles/howard1.htm 6. Types of Fat You Should Try to Avoid: Any type of hydrogenated fat. This is man-made fat and you will find it in snack foods, margarine, bakery products and other processed foods. Man made fat substitutes like Olestra (you might find fat substitutes in fat free snack foods). Even if scientific research could solidly prove that fat substitutes weren't hazardous to your health, these products just perpetrate bad eating habits. Animal fats including whole milk, butter, poultry skin, and fatty cuts of meat. Fat doesn't have to be a bad thing if you choose your fat wisely! If you can choose whole foods over process foods, you will be eating a much healthier diet. Also, for any type of special diet, use your NutriCounter ( http://www.nutricounter.com) to help you keep track of your total fat and saturated fat intake.
  11. At least this one is fun and gives you several websites you can go to that tell you how to use coke to clean just about anything! Water or Coke? (Author Unknown) Is your habit leading you to the health you desire? FACTS ABOUT WATER 1. 75% of Americans are chronically dehydrated. 2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. 3. Even MILD dehydration will slow down one's metabolism as much as 3%. 4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study. 5. Lack of water, the #1 trigger of daytime fatigue. 6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. 7. A mere 2% drop in body water can trigger fuzz short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. 8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. (For a listing of the sources of the information about water, see Truth or Fiction) FACTS ABOUT COKE: 1. In many states (in the USA) the highway patrol carries two gallons of coke in the truck to remove blood from the highway after a car accident. (Unproven, however, it is reasonable to assume that it's true since phosphoric acid can dissolve rust and grease and was used by the steel industry to clean products.) 2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days. (Unproven, but fun to consider.) 3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. (Source: www.howtocleananything.com, the popular household hint guru Mary Ellen says some coke in the toilet for an hour can do the trick.) 4. The citric acid in Coke removes stains from vitreous China. (Source: Columnist Heloise) 5. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola. (Source: According to Joey Greene's www.wackyuses.com) 6. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion. (This is true of a lot of carbonated beverages.) 7. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes. (Source: www.howtocleananything.com, the popular household hint guru Mary Ellen) 8. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy. 9. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. (Source: www.howtocleananything.com, the popular household hint guru Mary Ellen) 10. Coke will also clean road haze from your windshield. (Unproven, however, it is reasonable to assume that it's true since phosphoric acid can dissolve rust and grease and was used by the steel industry to clean products.) 11. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days (Unproven). Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis (Source: UC Davis Health System). 12. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials. (Source: Truth or Fiction web site - "My husband and I drive the big rigs and often carried Pepsi products...and it is true of all soda in the concentrated form...YES we did have to put the hazardous placards up for the load. Also the driver has to have passed the hazardous material test and have that on his CDL's (Commercial Driver's License)" 13. The distributors of Coke have been using it to clean the engines of their trucks for about 20 years! (Unproven, but according to the Science is Fun site sponsored by the University of Wisconsin-Madison, Chemistry Professor, Bassam Z. Shakhashiri, the steel industry has used phosphoric acid to clean and rust-proof products.) Now the question is, would you like a coke or a glass of water? Note from Carol: The following are some additional bits of information I discovered about soft drinks and phosphoric acid: The phosphoric acid present in soft drink competes with the hydrochloric acid of the stomach and affects its functions. When the stomach becomes ineffective, food remains undigested causing indigestion, gassiness or bloating. Kidneys are less able to excrete phosphoric acid when it is in excess. Thus, there is extra work for the kidneys. Soft drinks remove Calcium from the body, causing an excess amount of Calcium that tends to be deposited in the kidney, resulting in kidney stones. Drinking too much soda (approximately five cans a day according to a USDA research study) has been shown to upset the body's calcium/phosphorus ratio. Under these circumstances, the body attempts to maintain balance by drawing calcium from bone. Over time, bones can become fragile and more susceptible to fractures. Acidic blood affects the action of glutathione, which is an antioxidant enzyme. Phosphoric acid, present in carbonated drinks de-oxidizes blood. In detergent manufacturing industries, phosphoric acid is used to produce water softener. Water softener removes Ca²+ and Mg²+ ion from hard water. In human body, the function remains the same by removing Ca²+ from bones causing osteoporosis. And from the National Library of Medicine, one study found that the consumption of soft drinks with phosphoric acid should be considered as an independent risk factor for hypocalcemia in postmenopausal women. And this from the same source: After analyzing published papers about soft drinks use, and to describe possible health benefits, risks, and damages related to soft drink consumption . . . Ninety nine papers reporting health-related damages or benefits in clinical or experimental studies were reviewed. . . .There were reports on 25 harmful effects and of 7 possibly beneficial effects. Data are classified in prophylactic and therapeutic uses, dental caries and other dental disorders, mineral metabolism disorders, acid-peptic disease, neoplasm, risk factors for cardiovascular disease, effects on central nervous system, reproduction, allergy, and miscellaneous. CONCLUSIONS: High prevalence of exposure and excessive consumption of soft drinks may represent a public health problem. Data analysis shows that soft drink consumption may not be as harmless as generally believed
  12. Top 10 Reasons To Exercise In The Morning If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning - every morning! Some mornings, you may just be able to fit in a 10 minute walk, but it's important to try to do something every morning. So why mornings?... 1. Over 90% of people who exercise *consistently*, exercisein the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning. 2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning! 3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven't exercised in the morning. 4. Many people find that morning exercise "regulates" their appetite for the day - that they aren't as hungry and that they make better food choices. Several people have told me that it puts them in a "healthy mindset." 5. If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body's endocrine system and circadian rhythms adjust to that. Physiologically, some wonderful things begin to happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen. Why? Because it "knows" you do the same thing just about everyday. You benefit from that in several ways.. a) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it's never really "prepared" to awaken. b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up. c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. 6. For many people, that appointed time every morning becomes something they look forward to. It's time they've set aside to do something good for themselves - to take care of their body, mind, and soul. Many find that it's a great time to think clearly, pray, plan their day, or just relax mentally. 7. Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you're sleeping. 8. Exercise first thing in the morning is really the only way to assure that something else won't crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat! 9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! 10. You'll feel GREAT! DO IT!
  13. I know that you know most of these, but it never hurts to reinforce our ideas and there just may be one or two on the list that you haven't tried. 100 Painless Ways to Cut 100 or More Calories REACHING YOUR FAT-LOSS GOALS may be easier than you think. To lose a pound of fat a month, all you need to do is cut 100 calories a day from your diet, assuming the intake and expenditure of all other calories remains the same. That's because a pound of body fat is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you're cutting 3,100 calories--or about a pound. Wait...a pound a month? Isn't that a little slow? Well, mounds of research indicate that you're more likely to keep weight off if you lose it slowly. Besides, losing a pound a month doesn't require drastic changes in your eating habits. It can be as simple as eating two egg rolls with your Chinese stir-fry instead of three. Here are 100 painless ways to cut 100 or more calories a day. As a bonus, they all reduce fat or sugar, which means, calorie for calorie, you're getting more vitamins and minerals. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter. Replace 1 cup of whole milk with 1/2 cup of nonfat milk. Eat 2 poached eggs instead of 2 fried eggs. Replace 1/2 cup of granola with 2 cups of Cheerios. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites. Snack on an orange and a banana instead of a Snickers candy bar. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon. Eat a Lender's egg bagel instead of a Sara Lee egg bagel. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks. Replace 2 biscuits with 2 dinner rolls. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese. Replace an apple muffin with a high-fiber English muffin. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots. Instead of eating 5 chocolate-chip cookies, savor the taste of 2. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half. Replace a 12-ounce can of cola with a 12-ounce can of diet cola. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut. Reduce the size of your steak from 4 1/2 ounces to 3 ounces. Grill a cheese sandwich with nonstick cooking spray instead of margarine. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup. Order a sandwich on cracked wheat bread instead of a croissant. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries. Split an apple Danish with a friend rather than eat the entire thing. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead. Replace 3 fish sticks with 3 ounces of grilled halibut. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries. Pass on the second helping of mashed potatoes. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice. Replace 8 sticks of regular chewing gum with sugar-free chewing gum. Snack on a papaya instead of a bag of M&Ms. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt. Munch on 1 cup of frozen grapes instead of an ice cream sandwich. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana. Replace 2 brownies with 2 fig bars. Eat 2 meatballs instead of 4 with your spaghetti. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer. Eat 1/2 cup of black beans instead of 3 ounces of roast beef. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine. Choose 1 serving of vegetarian lasagna instead of lasagna with meat. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing. Replace 1 large flour tortilla with 1 six-inch corn tortilla. Eat a turkey sandwich instead of a chicken salad sandwich. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich. Order your Quarter Pounder without cheese. At Jack in the Box, eat a regular taco instead of a super taco. Fix 1 cup of turkey chili with beans rather than regular chili with no beans. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese. Order a sandwich with barbecued chicken instead of barbecued pork. Replace 1 cup of corn with 1 cup of carrots. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup. Have a single scoop of ice cream instead of a double scoop. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers. Eat 1 hot dog at the baseball game instead of 2. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.
  14. I am going to post several threads that I read this morning to get you all thinking. Here is the first: 12 Keys To Super-Charging Your Metabolism For Weight Loss! You hear it all the time - "metabolism", but what is it? It's the process of converting food to energy (movement and heat). Metabolism happens in your muscles and organs and the result of it is what we commonly refer to as "burning calories". Metabolism is essentially the speed at which your body's motor is running. "Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis! The good news is that there are 12 ways you can "boost" your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be expending ("burning") more calories 24 hours a day! 1. Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism. 2. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime. 3. Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism. 4. Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat. 5. Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat. 6. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars! 7. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more! 8. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it! 9. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things! 10. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite. 11. Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day. 12. Avoid the"3 P's".....pills, powders, and potions! There are NO quick fixes! Get started today! You'll feel better and your metabolism will be in "great shape"!
  15. * Exported from MasterCook * Pork Fajitas Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pork tenderloin -- cut int 1/8" strips 1 tablespoon fajita seasoning mix 2 cloves garlic -- minced 1/2 cup green bell pepper -- sliced 1/2 cup yellow bell pepper -- sliced 1/2 cup red bell pepper -- sliced 1 cup onion -- sliced 1 teaspoon crushed red pepper 10 ounces flour tortillas -- (about 8 burrito size) Spray a large non-stick skillet with cooking spray. Heat skillet over medium-high heat until hot. Add pork strips, fajita seasoning, garlic,bell peppers, onions and crushed red pepper to skillet. Stir fry about 5 minutes until pork is thoroughly cooked. Roll up 1/8 of meat mixture in each tortilla. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 343 Calories; 7g Fat (19.0% calories from fat); 19g Protein; 49g Carbohydrate; 4g Dietary Fiber; 37mg Cholesterol; 698mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. NOTES : 7 points per serving but this is a large fajita and if you can find fat free tortillas, you will reduce the points to 6 per serving. Remember that you get two of them per serving.
  16. Lemon and Garlic Pork Roast Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds pork loin, lean, boneless 1 1/2 teaspoons lemon rind 1 teaspoon salt 1 teaspoon cumin 1/2 teaspoon pepper -- freshly ground 3 cloves garlic -- minced 1 cup chicken broth Trim fat from pork. Combine next 5 ingredients in a small bowl; stir well, and rub evenly over pork. Insert a meat thermometer into one end of pork. Place pork in an 11 x 7-inch casserole; add broth to dish. Bake at 400 degrees for 30 minutes. Turn pork over, and bake an additional 35 minutes or until thermometer registers 160 degrees. Discard broth. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 139 Calories; 5g Fat (34.8% calories from fat); 21g Protein; 1g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; 404mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. 3 points per serving
  17. * Exported from MasterCook * Honey Sesame Pork Tenderloin Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons sesame seeds 1 pound lean pork tenderloin 1/2 cup soy sauce 2 cloves garlic -- minced 1 tablespoon ginger -- grated 1 tablespoon sesame oil 1/4 cup honey 2 tablespoons brown sugar Combine soy sauce, garlic, ginger and sesame oil. Place tenderloin in a heavy plastic bag, pour soy mixture over to coat. Let marinate 2 hours at room temperature, or overnight in the refrigerator. Remove pork from marinade, pat dry. Mix together honey and brown sugar in a shallow plate. Place sesame seed on a separate shallow plate. Roll pork in honey mixture, coating well; then roll in sesame seed. Roast in a shallow pan at 400 degrees for 20-30 minutes, until meat thermometer inserted registers 160. Remove to serving platter, slice thinly. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 325 Calories; 12g Fat (32.3% calories from fat); 28g Protein; 28g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 2118mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat; 1 1/2 Other Carbohydrates. NOTES : You can subsitute olive or canola oil for the sesame oil. 7 points per serving.
  18. * Exported from MasterCook * Grilled Pork Tenderloins in Raspberry Marinade Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 4 cups romaine lettuce -- torn 1/2 cup raspberry vinegar 2 cloves garlic -- minced 1 tablespoon dijon mustard 1 tablespoon honey 1 teaspoon marjoram 1 teaspoon sage 1 teaspoon thyme 1/2 teaspoon coarsely ground pepper 1 pound lean pork tenderloin Marinate pork in 1/2 cup marinade. Chill 2 hours. Grill until pink, basting often. Mix reserved marinade with olive oil, then salad greens. Serve pork with salad. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 202 Calories; 8g Fat (33.5% calories from fat); 25g Protein; 9g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 109mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : You can subsitite French herbs for the marjoram, sage, and thyme. This recipe is between 4 and 5 points, I count it as 5.
  19. Here are some of my recipes in most of them you get at least 4 ounces per serving: note that this recipe is one pound of pork and it serves 4 * Exported from MasterCook * Grilled Pork Tenderloins in Raspberry Marinade Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 4 cups romaine lettuce -- torn 1/2 cup raspberry vinegar 2 cloves garlic -- minced 1 tablespoon dijon mustard 1 tablespoon honey 1 teaspoon marjoram 1 teaspoon sage 1 teaspoon thyme 1/2 teaspoon coarsely ground pepper 1 pound lean pork tenderloin Marinate pork in 1/2 cup marinade. Chill 2 hours. Grill until pink, basting often. Mix reserved marinade with olive oil, then salad greens. Serve pork with salad. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 202 Calories; 8g Fat (33.5% calories from fat); 25g Protein; 9g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 109mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : You can subsitite French herbs for the marjoram, sage, and thyme. This recipe is between 4 and 5 points, I count it as 5. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ this recipe is also one pound and it serves 4 * Exported from MasterCook * Honey Sesame Pork Tenderloin Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons sesame seeds 1 pound lean pork tenderloin 1/2 cup soy sauce 2 cloves garlic -- minced 1 tablespoon ginger -- grated 1 tablespoon sesame oil 1/4 cup honey 2 tablespoons brown sugar Combine soy sauce, garlic, ginger and sesame oil. Place tenderloin in a heavy plastic bag, pour soy mixture over to coat. Let marinate 2 hours at room temperature, or overnight in the refrigerator. Remove pork from marinade, pat dry. Mix together honey and brown sugar in a shallow plate. Place sesame seed on a separate shallow plate. Roll pork in honey mixture, coating well; then roll in sesame seed. Roast in a shallow pan at 400 degrees for 20-30 minutes, until meat thermometer inserted registers 160. Remove to serving platter, slice thinly. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 325 Calories; 12g Fat (32.3% calories from fat); 28g Protein; 28g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 2118mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat; 1 1/2 Other Carbohydrates. NOTES : You can subsitute olive or canola oil for the sesame oil. 7 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 2 pounds and it serves 8 * Exported from MasterCook * Lemon and Garlic Pork Roast Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds pork loin, lean, boneless 1 1/2 teaspoons lemon rind 1 teaspoon salt 1 teaspoon cumin 1/2 teaspoon pepper -- freshly ground 3 cloves garlic -- minced 1 cup chicken broth Trim fat from pork. Combine next 5 ingredients in a small bowl; stir well, and rub evenly over pork. Insert a meat thermometer into one end of pork. Place pork in an 11 x 7-inch casserole; add broth to dish. Bake at 400 degrees for 30 minutes. Turn pork over, and bake an additional 35 minutes or until thermometer registers 160 degrees. Discard broth. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 139 Calories; 5g Fat (34.8% calories from fat); 21g Protein; 1g Carbohydrate; trace Dietary Fiber; 51mg Cholesterol; 404mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. 3 points per serving ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Pork Fajitas Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pork tenderloin -- cut int 1/8" strips 1 tablespoon fajita seasoning mix 2 cloves garlic -- minced 1/2 cup green bell pepper -- sliced 1/2 cup yellow bell pepper -- sliced 1/2 cup red bell pepper -- sliced 1 cup onion -- sliced 1 teaspoon crushed red pepper 10 ounces flour tortillas -- (about 8 burrito size) Spray a large non-stick skillet with cooking spray. Heat skillet over medium-high heat until hot. Add pork strips, fajita seasoning, garlic,bell peppers, onions and crushed red pepper to skillet. Stir fry about 5 minutes until pork is thoroughly cooked. Roll up 1/8 of meat mixture in each tortilla. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 343 Calories; 7g Fat (19.0% calories from fat); 19g Protein; 49g Carbohydrate; 4g Dietary Fiber; 37mg Cholesterol; 698mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. NOTES : 7 points per serving but this is a large fajita and if you can find fat free tortillas, you will reduce the points to 6 per serving. Remember that you get two of them per serving. Please let me know if you want more recipes.
  20. * Exported from MasterCook * Parmesan Cheese Straws Recipe By : Serving Size : 8 Preparation Time :0:15 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup parmesan cheese -- grated 2 tsp chili powder 1/2 tsp ground cumin 3 pieces phyllo dough -- 12" X 17" sheets, at room temperature Preheat oven to 400° F; spray a large nonstick baking sheet with nonstick cooking spray. In a small bowl, mix the cheese, chili powder and cumin. Place the sheets of phyllo on a work surface and cover them with a damp towel. Remove the first sheet and place it with short side toward you. Coat with nonstick cooking spray (butter-flavored is nice), then sprinkle with about 2 teaspoons of the cheese mixture; fold the phyllo in half to form a 12 x 8-1/2 inch rectangle Spray the phyllo again and sprinkle with 2 more teaspoons of cheese mixture; fold in half again to form a 6 x 4-1/4 inch rectangle. Spray again and sprinkle with just a bit of the cheese mixture; with a serrated knife, cut into 8 short strips. Transfer the strips to the baking sheet, placing them about 1/2 inch apart. Repeat the process two more times to make 24 cheese straws (3 per serving). Bake until the cheese straws are crisp and golden, 8-10 minutes. Cool on wire racks. Description: "This recipe comes from the WW website." S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=69271" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 47 Calories; 2g Fat (57.2% calories from fat); 3g Protein; 1g Carbohydrate; trace Dietary Fiber; 4mg Cholesterol; 134mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fat. NOTES : These crisp, golden straws will be the hit of your party. If you are having a party and need more, just increase the recipe. These are well worth the time and you get 3 of them for one point!
  21. Exported from MasterCook * Lowfat Potato-Cheddar Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 pounds potatoes -- peeled and thinly sliced 1/2 cup water 1 1/2 tablespoons margarine, imitation 1/2 cup carrots -- diced 1/4 cup celery -- diced 1/2 cup onion -- chopped 1/2 teaspoon salt 1/2 teaspoon pepper 1 cup chicken broth, low sodium 99% fat free 1/4 cup flour 1/4 cup sour cream, light 3 c. milk, skim 3 ounces cheddar cheese, lowfat -- shredded Place potato slices and 1/2 c. water in a large microwave-safe dish and microwave on high about 18 minutes, or until slices are tender. While potatoes are cooking, melt butter in a large non-stick saucepan. Saute carrots, celery and onion in butter over medium heat for about 10 minutes, stirring frequently. Lower heat to a simmer and stir in red bell pepper, salt, pepper, chicken broth and potato slices (breaking slices into smaller pieces, if desired.) Cover and let simmer for a few minutes. Blend flour with sour cream and 1/4 c. milk. Pour remaining milk into suacepan, then stir in flour-sour cream mixture. Sitr in grated cheese. Continue to simmer until flavors blend and soup is nicely thickened (3-5 minutes). Per Serving (excluding unknown items): 234 Calories; 3g Fat (11.6% calories from fat); 12g Protein; 41g Carbohydrate; 3g Dietary Fiber; 6mg Cholesterol; 485mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates. NOTES : This luscious soup is 4 points per serving. I like to garnish with fresh parsley or chives. Wouldn’t it be lovely to have a big steaming crockpot full of this soup to keep warm during the game?
  22. Exported from MasterCook * Heart Smart Cocoa Kisses Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 egg whites, whole 1/4 teaspoon cream of tartar 1/8 teaspoon salt 2/3 cup sugar 3 tablespoons cocoa powder 3/4 teaspoon almond extract 1/3 cup almonds -- finely chopped Preheat oven to 200 degrees. Line 2 large cookie sheets with foil. I actually use silpat pads instead but if you use foil, Reynolds easy release is the best. In small bowl with mixer on high speed, beat egg whites, cream of tarter, and salt until soft beaks form; gradually beat in sugar 2 tablespoons at a time and beating well in between. At low speed, beat in cocoa and almond extract until well blended. Fold in almonds, reserving 1 tablespoon. Drop mixture by slightly rounded tablespoonfuls onto cookie sheets. Sprinkle tops with almonds. Bake 1 hour and 15 minutes or until set. Cool on cookie sheet on rack for 10 minutes. With metal spatula, carefully loosen and remove kisses from foil; cool completely on wire racks. Description: "Make your own meringues for the Super Bowl party!" Per Serving: 73 Calories; 2g Fat (26.0% calories from fat); 2g Protein; 13g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 32mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : Two cookies are 1 point. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~`
  23. * Exported from MasterCook * zucchini sticks with honey-mustard mayo Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup flour 1/4 tsp salt 1/8 tsp black pepper 10 ounces zucchini -- med. size, ends trimmed, cut into 12 x 1-inch sticks each 3 medium egg whites -- lightly beaten 1 cup bread crumbs, seasoned 1/2 cup Hellman's Just 2 Good reduced fat mayo -- or another rf brand 1 Tbsp honey 1 Tbsp Dijon mustard Preheat oven to 400ÂşF. Coat a large baking sheet with cooking spray. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to combine. Add zucchini sticks and turn to coat. Place egg whites and bread crumbs in separate shallow dishes. Add zucchini to egg whites and turn to coat. Transfer to bread crumbs and turn to coat. Place coated zucchini on prepared baking sheet and coat with cooking spray. Bake 40 minutes, until golden brown. Whisk together mayonnaise, honey and mustard. Serve zucchini sticks with honey-mustard mayo on the side. Yields about 6 sticks and 1 tablespoon of dip per serving. Description: "Another recipe I got from the WW website. The guys love this for a snack if you don't tell them what they are eating til they try it!" S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=52534" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 114 Calories; 3g Fat (19.6% calories from fat); 4g Protein; 19g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 628mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : 2 points per serving.
  24. * Exported from MasterCook * Pizza Snacks Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces crescent rolls -- (2cans) 2/3 cup pizza sauce 4 tablespoons parmesan cheese -- grated 1/2 cup mozzarella cheese, part skim milk -- shredded 2/3 cup onion -- diced 2/3 cup green bell pepper -- halved and thinly sliced 2/3 cup mushrooms -- fresh or canned, sliced Heat oven to 375. Working with one can of dough at a time, spray cookie sheet with non-stick spray. Unroll dough into 1 large rectangle. Press perforations to seal. Spread half the pizza sauce over dough to within 1 inch of edges. Sprinkle with half the onion, pepper, mushrooms, and parmesan cheese. Starting on a short side, roll up dough, jelly roll fashion. With a sharp knife, cut into 16 slices. Place cut side down on cookie sheet. Top each slice with mozzarella cheese. Bake at 375 for 10 to 12 minutes or until edges are golden brown and cheese is melted. Description: "These make very filling finger foods." S(Internet Address): "http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=52534" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 139 Calories; 7g Fat (49.1% calories from fat); 4g Protein; 13g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 331mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. NOTES : This recipe is 3 points per serving. Serving size is two snacks.
  25. * Exported from MasterCook * Veggie-Filled Quesadillas Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup green pepper -- cut into thin strips 1/2 cup red onion -- cut into thin 1-inch-long strips 2 teaspoons olive oil 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 2 tablespoons fresh parsley -- snipped 1/3 cup Neufchatel cheese -- (low fat cream cheese) 5 flour tortillas -- 6 to 7 inch 1. In a large nonstick skillet cook sweet peppers and onion in 1 teaspoon of the oil for 3 to 5 minutes or until crisp-tender. Stir in cumin and chili powder. Cook and stir for 1 minute more. Stir in parsley. Set aside. 2. Spread cream cheese over half of 1 side of each tortilla. Top with pepper mixture. Fold tortilla in half over peppers, pressing gently. 3. Place tortillas on an ungreased large baking sheet. Brush tortillas with the remaining 1 teaspoon oil. Bake in a 425 degree F oven for 5 minutes. Cut each quesadilla into 4 wedges. Serve warm. If desired, pass the salsa. Makes 10 servings. Per Serving: 143 Calories; 4g Fat (27.9% calories from fat); 4g Protein; 22g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 190mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fat. NOTES : Serving is half of one quesadilla. 3 points per serving. These quesadillas are great and you can sub any veggies you like. I love them with fresh mushrooms instead of the peppers.
×
×
  • Create New...

Important Information

We have placed cookies on your device to help make this website better. You can adjust your cookie settings, otherwise we'll assume you're okay to continue.