My Weight Loss Transformation

THE WARM WEATHER IS FINALLY HERE!

noreply@blogger.com (Marianna) — Mon, 21 Apr 2008 12:05:00 +0000

After a long hiatus, I am back! The warm weather is finally here and I am so ready for it. I am so fed up with the snow and cold that if it does not snow again for the next three years, I will be perfectly happy.

I am just going to go off topic for a few minutes and say this: My husband and I are trying to sell our boat. Well, it is really my husband's boat that he got WAYYYYYY before my time. It is a ski boat and since we now have to little kids, the boat has not been used. It is in excellent condition and is on e-bay. The item number is 110245371248. What better way to show off your brand new bikini body than to go out on a brand new boat!

I hope all of you are having success with my weight loss tips. I would still love to hear your success stories.

HAPPY WEIGHT LOSS!

WEIGHT LOSS TRANSFORMATION: CINNAMON CRISP TORTILLAS!

noreply@blogger.com (Marianna) — Sun, 13 Jan 2008 22:58:00 +0000

Here is a recipe for cinnamon tortillas. These are a great alternative to regular chips that are full of fat and salt! These are also really good if you are craving something sweet.

Recipe - Cinnamon Crisp Tortillas

You will need:

2 flour tortillas (6" diameter each)
2 teaspoons reduced-calorie margarine, melted, divided
1/2 teaspoon each ground cinnamon, divided, and granulated sugar

1. Preheat broiler. Arrange tortillas on nonstick baking sheet and brush each tortilla with 1/4 of the margarine and sprinkle with 1/4 of the cinnamon. Broil 6" from heat source until margarine is bubbly, 1-2 minutes.

2. Combine remaining cinnamon with the sugar. Turn tortillas over; brush each with half of the remaining margarine and then sprinkle each with half of the cinnamon-sugar mixture. Broil until cinnamon-sugar mixture caramelizes, about 1 minute.

Approximate total time: 10 minutes
Makes 2 servings: 1 tortilla each

Each serving provides: 1/2 (F), 1 (B), 5 optional calories.
Per serving: 92 calories, 2 g protein, 4 g fat, 13 g carbohydrate, 47 mg calcium, 180 mg sodium, 0 mg cholesterol, 1 g dietary fiber

There are great snacks to have. Just make sure you factor them into your daily intake. Enjoy and Happy Weight Loss!

WEIGHT LOSS TRANSFORMATION: MEN'S HEALTH!

noreply@blogger.com (Marianna) — Wed, 09 Jan 2008 16:32:00 +0000

Nowadays most information about weight loss and nutrition is geared towards women. I found some information for the men out there that I hope you find useful.

Eating a diet that provides all the nutrients your body needs helps you to focus more productively on your academics, maintain or reduce your weight, make a real impact on your mood, and perform better in sports. Eating well also dramatically reduces your chances of getting some of the chronic diseases that affect men at a higher rate than women.

How does a man's diet affect his risk factors for disease? Diet, exercise and alcohol intake affect your health now and your risk for developing certain diseases in later life, such as obesity, heart disease, diabetes, and several types of cancer.

You will immediately notice some of the payoffs of eating well and exercising regularly by how you look and feel. The long-term health benefits will be the results of health habits you make now and in the near future. Small changes you make now can add up over time to big dividends.

Of the 10 leading causes of death and disease, 4 are associated directly with diet - heart disease, cancer, stroke and diabetes. Another 3 are associated with excessive alcohol use (accidents and injuries, suicide and homicide).

How does diet relate to heart disease? Heart disease is responsible for 1 out of every 2 deaths in the United States. Men's risk of having heart disease is higher than women's, until women reach the age of menopause.

Major controllable factors that contribute to heart disease are:
- High blood cholesterol levels
- High blood pressure
- Diabetes
- Obesity
- Cigarette smoking
- Physical inactivity
- Increasing age
- Family history of early onset of heart disease

Diet-related recommendations for heart health include:
-Reduce the amounts of total fat, saturated fat (found in animal products such as meat, higher fat dairy products, butter, and eggs), transfatty acids (found in liquid oils that have been chemically hardened, such as margarine, Crisco, and most commercial cookies and baked products), cholesterol (high in shellfish, egg yolks, and organ meats), and sodium (salt) in your diet

-With the guidance of your health provider, monitor and control blood pressure and blood cholesterol levels
Maintain a healthy weight
-If you have diabetes, manage your blood glucose levels well
-Eat plenty of high fiber foods (whole grains; fresh fruits and vegetables; legumes such as beans, peas, and lentils; nuts and seeds)
-Limit your alcohol intake. Dietary recommendations allow 2 drinks per day for men. Drinking beyond these moderate levels raises the risk of accidents, violence, hypertension, cancer and heart disease.

Can I reduce my cancer risk by how I eat? Cancer can also be reduced by lifestyle changes, many of which are diet-related. These include:
-Maintaining a healthy body weight
-Reducing your fat intake
-Limiting your alcohol intake
-Boosting your fiber intake by eating plenty of beans, whole grains, fruits and vegetables (especially vegetables that are deep-yellow, dark-green and leafy, or from the cabbage family).
Can guys get osteoporosis?Yes! According to the National Institutes of Health, 2 million American men have osteoporosis, a disease that weakens bones and leaves them vulnerable to breaks. Men over 50 are at greater risk of developing osteoporosis-related fractures than they are of prostate cancer, the National Osteoporosis Foundation stated in 2003. By age 65, men lose bone mass as fast as women do. By age 75, 1/3 of men have osteoporosis.

Problems like hip, back, and wrist fractures may seem like something only old people worry about, but bone loss can begin in early adulthood. It is good to know some of things you can do to help keep your bones healthy and strong.

Risk factors for osteoporosis that are beyond your control:
-Age - The older you are, the more at risk you are of osteoporosis.
-Family history - If you have a parent, brother or sister with osteoporosis, you are at greater risk.
-Race - You're at greater risk if you are white or Asian.
-Thin and small - If you are a man who is exceptionally thin or has a small body frame, your risk is higher because smaller men often have less bone mass to draw from as they age.

About half of all severe cases of osteoporosis in men are caused by factors you can control. Ones that relate to nutrition and fitness include:

-Not enough calcium in your diet - Men should get around 1000 mg of calcium every day (8 oz. of milk or yogurt contain 300 mg. of calcium).
-Heavy drinking - Alcohol reduces bone formation and interferes with your body's ability to absorb calcium. For men, heavy drinking is one of the most common risk factors for osteoporosis.
-Eating disorders - Men with anorexia nervosa or bulimia are at higher risk of lower bone density in their lower backs and hips.
-Inactive lifestyle - Men who don't exercise regularly are at higher risk of osteoporosis.

As is true for many chronic diseases, prevention is the best "treatment." Be sure you are getting enough calcium and vitamin D (added to most dairy products, and found in most general multiple vitamin/mineral supplements). Both nutrients are essential for building peak bone mass when you are young and for preventing bone loss as you get older. Your skeleton is 99% of your body's calcium. If your body doesn't get enough calcium for its varied functions, it will steal it from your bones.

Weight Loss Transformation: Nutritional Needs!

noreply@blogger.com (Marianna) — Mon, 07 Jan 2008 12:42:00 +0000

NUTRITIONAL NEEDS FOR AN ACTIVE BODY!

1.The nutritional needs for an active body are as follows:
A. Enjoy a variety of foods.
B. Emphasize on whole grain cereals, breads, other grain products, fruits and vegetables.
C. Choose low fat dairy products, leaner meats and foods prepared with little or no fat.
D. Achieve and maintain a healthy body weight by doing regular physical activity and healthy eating.
E. Limit salt, alcohol and caffeine.

The obvious difference between active and non-active people is that physically active people need to eat more calories because they use more calories. However, the basic dietary needs of active people are not very different than the needs of any ordinary healthy person.

Basically this breaks down into the following outline of a healthy, balanced diet:
CARBOHYDRATES: 60 - 70 % of daily caloric intake
PROTEIN: 12 - 15 % of daily caloric intake
FAT: less than 30% of daily caloric intake
VITAMINS: supplied in the balanced diet by eating a minimum of 5 servings fruit/veggies per day
MINERALS: supplied in the balanced diet
FLUIDS: proper hydration before and during physical activity and rehydration afterwards.

2. CARBOHYDRATES - are found in ALL the four FOOD GROUPS!
Carbohydrates are found in foods in 2 forms:
Fruits and vegetables:
STARCHES (complex carbohydrates) are chains of sugar molecules which once broken down by digestion provide the simple sugars needed for fueling exercise.
MILK PRODUCTS Meats & Alternatives2 - 3SERVINGS PER DAY
Some examples of one serving:1/2 cup lentils, kidney beans, chick peas2 tbsp. peanut butter
SIMPLE SUGARS are single and double molecules that are quickly digested into glucose. Glucose can then circulate around the body in the bloodstream, fueling the brain and muscle cells or it can be stored in the liver and muscles as glycogen until it is needed.
Carbohydrates, once digested and assimilated by the body are the major source of food energy for exercise. We can actually fuel our muscles with any type of carbohydrate, natural such as fruit juices or refined such as candy and soft drinks. Our body cannot discern between the two. BUT from a purely nutritional, health standpoint, the best choices are the carbohydrates that are refined the least, such as fruits, veggies and whole grains, cereals and legumes rather than white breads, soft drinks, candies, cakes and cookies. All the natural choices have the added bonus of containing more vitamins and minerals, necessary for optimal athletic performance.
The body can't store large amounts of carbohydrates. For most of us, a few hours of vigorous activity will deplete stored carbohydrates. Thus we need to ensure that the major part of our diet consists of complex carbohydrates (starches) to ensure good fuel stores to support our activity level.

GUIDELINES: Choose more complex carbohydrates rather than sugar, especially sugary, sweet foods. Whether you are active or not, at least 60% or more of your calories should come from carbohydrates. However, no more than 10 - 15% of your total calories should come from simple carbohydrates/sugars.
The more starches we consume (up to a point) the better it will be for us in our ability to provide energy to our working muscles. By consuming at least 60% of our diet from carbohydrates we are effectively following a carbohydrate loading type of regime and will ensure adequate supplies of stored carbohydrate to our working muscles.

COMPLEX CARBOHYDRATES = grains, cereals, legumes (dried beans & peas), fruits & vegetables.

3. FATS
Fats have been given a bad name in the past few years, however they are still an essential part of any healthy eating plan. Fats are a source of essential fatty acids, fat soluble vitamins (A,D,E,K) and they are also the most concentrated form of energy that we have.

Fats are present in many foods, either in a visible form such as fat on meat or in an invisible form such as the fat in 2% milk. Approximately a third of the fat in the Canadian diet comes form the dairy products group, one quarter from the protein group and one quarter from the fats and oils.

It is important to remember that a high fat diet really compromises carbohydrate intake and subsequently affects the muscle glycogen stores. These stores, in turn, will affect the ability to sustain not only high intensity exercise but will limit endurance as well.

Guidelines for fat intake run in the range of no more than 30% of the total calories consumed in your diet should be derived from fats. In fact, the closer to the underside of 30% you can stay (e.g. 20 - 30%), the healthier your eating plan may be for you. Active individuals who are consuming 60 - 70% of their caloric intake from complex carbohydrates will have no difficulty attaining and maintaining this level of fat intake.

4. PROTEIN
Major functions of protein:
A. To build, maintain & repair tissues (protein is part of all body tissues);
B. To be a component of enzymes, hormones and immune system function; and
C. To help maintain fluid balance in the body.

Protein is actually a poor energy source and a balanced diet provides more sufficient protein for any exercising individual. Those individuals concerned with increasing their muscle bulk and/or power need to consume more energy not more protein while at the same time encouraging the muscle to grow by increasing the strength demands upon it. A balanced diet with proper strength training guidelines will encourage an increase in muscular strength and size.

The recommended nutrient intake (RNI) for the general public is 0.8 g per kg of body weight. Heavily exercising individuals might need just a little more, up to 1.2-1.8 g per kg of body weight. However if the exercising individual follows the caloric intake guidelines of 60% CHO, less than 30% fat and 10-15% protein AND they are consuming sufficient calories to support weight maintenance and activity level, then they will get more than sufficient grams of protein.

5. FLUID INTAKE
One of the most important and often overlooked nutrient requirements is water....we can live for weeks on our bodily reserves of energy but we can only live a few days without water.
When we exercise we lose water (and electrolytes) in our sweat and in the air we breathe out.This sweat comes from our blood and if we do not replace it our blood volume is decreased, meaning less blood and ultimately glucose and oxygen, are available to the working muscles.
Unfortunately, the body does not tell us to drink until we are dehydrated. The best way to maintain good hydration is to not wait until you are thirsty but rather to drink fluids before, during and after exercise to replace fluids lost as sweat.

How much should you drink?
The easiest guideline is to monitor the quantity and color of the urine. Well-hydrated individuals will have a lot of pale urine, whereas those individuals who are not well-hydrated will have small volumes of dark yellow urine. Another method to monitor fluid loss is to monitor body weight before and after exercise and replace the difference in weight with fluids.

Guidelines for meeting fluid needs:
A. Adequate hydration throughout the day with water, juices, milk;
B. Drink fluids before exercising: 250 - 500 ml of fluids in the few hours pre-exercise should be sufficient in most cases;

Try to drink at least 250 ml 15 - 20 minutes before beginning to exercise; and
Drink 125 ml of liquid every 10-15 minutes throughout the exercise bout, if possible.

I hope the above information was helpful to you. It just goes to show that a carb-free diet is not a good choice, especially for an active individual. If you make healthy food choices and eat in moderation, you can eat quite a lot and still lose weight. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Bean Burrito Recipe

noreply@blogger.com (Marianna) — Sat, 05 Jan 2008 19:37:00 +0000

For those of you who like Mexican food, here is a Mexican speciality that you can make in the comfort of your own home.

Recipe- Bean Burrito

You will need:

4 small whole wheat tortillas

1 teaspoon olive oil

1/2 cup each finely chopped onion and green bell pepper

1 small garlic clove, minced

8 ounces rinsed, drained canned pink or pinto beans

1/2 cup canned Italian tomatoes (reserve liquid), chopped

1/2 teaspoon finely chopped cilantro or flat-leaf parsley

Dash each of chili powder and ground cumin

1/2 cup mild salsa

1. Preheat over to 375 degrees. Wrap each tortilla in foil and bake for 10 minutes.

2. In a 9" nonstick skillet heat oil; add onion, pepper and garlic and cook over medium-high heat, stirring occasionally, until vegetables are softened, about 2 minutes. Add beans, tomatoes with reserved liquid, cilantro and seasonings and stir to combine. Reduce heat to low and cook, stirring occasionally, until moisture has evaporated, about 5 minutes.

3. Remove tortillas from oven. Unwrap 1 tortilla and spread 1/4 of bean mixture across tortilla; fold sides of tortilla over filling. Fold bottom of tortilla up over filling and roll to enclose filling. Place seam side down on serving plate. Repeat procedure using the remaining bean mixture and tortillas, making 3 more burritos.

4. To serve, arrange burritos on serving platter and top with salsa.

Approximate total time: 25 minutes (includes baking time)

Makes 2 servings, 2 burritos each

Each serving provides: 1/2 (F), 2 (P), 2 (B), (V)

Per serving: 338 calories, 13 g protein, 7 g fat, 59 g carbohydrates, 156 mg calcium, 1,124 mg sodium, 0 mg cholesterol, 8 g dietary fiber

This recipe is great for a light but filling lunch or dinner. It is great for game-day or any time of the day you want a nutritious and fast meal. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Chunky Chocolate Pudding Recipe

noreply@blogger.com (Marianna) — Thu, 03 Jan 2008 12:37:00 +0000

Here is an awesome recipe to keep us from going through chocolate withdrawal after the holidays.

Recipe - Chunky Chocolate Pudding

You will need:

2 cups 1% milk

1 envelope reduced-calorie instant chocolate pudding mix

1 1/4 ounces mini chocolate chips

1 ounce shelled walnuts, toasted and chopped (you can buy these already toasted and chopped)

1/4 cup thawed frozen dairy whipped topping

1 teaspoon chocolate syrup

1. Using milk, prepare pudding according to package directions. Cover and refrigerate until soft set, about 1 hour.

2. Stir in chocolate chips and walnuts. Into each of four 6-ounce dessert dishes spoon 1/4 of the pudding; top each with 1 tablespoon whipped topping and then drizzle with 1/4 teaspoon chocolate syrup over whipped topping. Refrigerate until ready to serve.

Approximate total time: 10 minutes (not including chilling time)

Makes 4 servings

Each serving provides: 1 (M), 1/2 (F), 1/2 (P), 65 optional calories

Per servings: 183 calories, 6 g protein, 9 g fat, 22 g carbohydrate, 164 mg calcium, 321 mg sodium, 2 mg cholesterol, 0.3 g dietary fiber

This recipe just goes to show you that you can eat chocolate and other really good food and still lose weight. Enjoy and Happy Weight Loss!

WEIGHT LOSS TRANSFORMATION: START OFF THE NEW YEAR RIGHT!

noreply@blogger.com (Marianna) — Wed, 02 Jan 2008 13:16:00 +0000

A new year is upon us once again! For many of us it is back to the daily grind and the hectic life! Many of you will start off the year with resolutions to lose weight and live healthier, happier lives and by mid-January those resolutions will be forgotten. I know exactly how you feel. I have been there and done that! But once I figured out that it is not about dieting, because diets don't work, and resolutions but a change in my lifestyle, I have managed to keep my weight off for many years. For those of you who are just starting, please start at the very beginning of this blog right from my very first post and you will get valuable information on how to lose weight and keep it off for life! This is not a "get skinny quick scheme." This will help you change the way you cook, eat and exercise in order to become healthier and leaner.

For those of you who have been following this blog, I am sure you have seen weight loss results already. I know that with the holidays all of us have gained a few pounds but don't worry, just start from scratch and follow my meal plans and you will take that weight off in no time.

Again, make sure you are drinking your water and taking your vitamins. As well, get some exercise DVDs, get the delicious Vitalicious muffins. They are well worth the price because they will help you do what no donut shop muffin can, they will help you lose weight and keep it off, and you can't really put a price tag on good health and good quality food that will help you get healthy and lose the weight. I have gotten the chocolate muffin mix and it is awesome. My entire family loves them.

This year, take the time for yourself and your health. As women, we are the backbone of our families. If we crumble, the entire family will fall. We need to take the time for ourselves to make sure that we are healthy, happy and strong. This year, resolve to put yourself first and transform your life. If you follow this blog from scratch and ask me any questions that you may have, I guarantee that this will be the last year that you will resolve to lose weight!

I hope everyone has a wonderful 2008 and Happy Weight Loss!

HAPPY NEW YEAR!

noreply@blogger.com (Marianna) — Mon, 31 Dec 2007 14:06:00 +0000

Another year has come to a close and we are about to begin another new year. I know that many of you have made resolutions to eat healthier, lose weight and live an overall better lifestyle. Please start from the beginning of this blog and follow my meal plans and recipe suggestions. I guarantee that you will lose the weight. A healthy way of living should not just be a resolution but your lifestyle. Resolve to change your old bad habits and change your life to new habits that will promote health, weight loss and an overall sense of well-being.

For those you love, please put them onto this blog or share the information you have learned from this blog with them. A healthy lifestyle is the best present you can give to anyone you love. Check out the many wonderful things you can buy that will help you live a better lifestyle. Try the Vitalicious muffins that are awesome (I buy them and my entire family loves them), buy some exercise DVDs and check out the wealth of information this blog offers. If there is anything that you would like to see on this blog or anything that interests you, e-mail me and I will do my best to find the information for you.

FROM MY FAMILY TO YOURS, MAY 2008 BE THE YEAR THAT YOU PUT YOURSELF FIRST, GET HEALTHY, FIT AND ENJOY A YEAR OF WELL-BEING, JOY AND LOVE! MAY YOU PROSPER IN EVERYTHING YOU DO, FIND JOY IN THE LITTLE THINGS AND ENJOY A YEAR OF HEALTH, WEALTH AND PROSPERITY! HAPPY NEW YEAR AND HAPPY WEIGHT LOSS!

Weight Loss Transformation: The Special K Challenge

noreply@blogger.com (Marianna) — Fri, 28 Dec 2007 19:57:00 +0000

I would like to know if anyone has actually tried the Special K Challenge. For those of you who do not know what that is, apparently you are supposed to eat Special K cereal for breakfast and lunch, have a sensible dinner and exercise. You are supposed to do this for one month. I don't know about any of you, but eating cereal for breakfast and lunch for a month is a sure-fire way to make me binge on all the crappy food I can after the month is up. How long can you really keep the weight off after you actually start eating something besides cereal? I would like to know if anybody has tried this and if you were successful. Drop me an e-mail. I would love to hear if this actually works.

Weight Loss Transformation: A Great Cocktail Idea for New Year's Eve

noreply@blogger.com (Marianna) — Wed, 26 Dec 2007 17:11:00 +0000

Well, Christmas is behind us for another year and it is time to start looking forward to the New Year. For those of you who are making resolutions to lose weight, this is a great place to start. I have found that Christmas has become like a wedding; you plan all year to make one day perfect and it is gone before you know it! In any case, below is a great cocktail recipe for a New Year's Eve party.

Peaches and Kiwi in Champagne

You will need:

3/4 pound peaches, pitted and thinly sliced
1 medium kiwi fruit, pared and sliced
1/4 cup dry champagne
Garnish:
2 mint sprigs
1 tablespoon each julienne-cut lime and orange zest*

1. In bowl combine all ingredients except garnish. Cover and refrigerate overnight.
2. Garnish with mint springs and zests before serving.

*To remove the zest, use a potato peeler and cut into matchstick pieces. Wrap the lemon and lime in plastic wrap so it does not dry out and use it in another recipe.

Approximate total time: 15 minutes (does not include chilling time)
Makes 2 servings

Each serving provides: 1 1/2 (Fr), 25 optional calories

Eat and drink responsibly, don't overdo on either! If you have fallen off the wagon over the Holidays, get back on track as soon as possible. Always drink your water and Happy Weight Loss!

Weight Loss Transformation: Tips for staying on track during the holidays!

noreply@blogger.com (Marianna) — Sat, 22 Dec 2007 22:07:00 +0000

Here are some tips and tricks that I have learned over the years to help me stay on track and not eat excessively over the holidays.

1. Have a snack before the BIG family meal so that you are not so hungry and don't overeat.
2. Drink plenty of water as it fills up your stomach.
3. If the family dinner at your house, make lots of vegetable dishes and use low-fat ingredients where possible. If it is at someone else's home, bring a dish that is figure-friendly and eat plenty of it.
4. Bring your own salad dressing (NO KIDDING! I do this every year).
5. Only eat half the dessert that is on your plate and stick to pies and other lower fat desserts.
6. Drink diet pop and water. Stay away from the egg nog and other high-calorie drinks.
7. Put more of the healthier stuff on your plate like white turkey meat and vegetables instead of a lot of turkey stuffing and creamy mashed potatoes.
8. Eat a lot of salad and very little bread and rolls.
9. Get up from the table as soon as possible after dinner. Sitting at the dinner table and staring at all the food in front of you is a sure-fire way to overeat.
10. ENJOY YOUR FAMILY AND FRIENDS! Christmas is about family and the ones you love not about the food and drink!

I want to wish you and your family a very Merry Christmas and all the best in the New Year. A healthy weight and lifestyle are possible. As Denzel Washington says, "Do what you gotta do so you can do what you wanna to." Eat well and live a healthy lifestyle so you can enjoy doing the things you love to do for a very long time. Happy Weight Loss!

Weight Loss Transformation: Waldorf Potato Salad Recipe

noreply@blogger.com (Marianna) — Thu, 20 Dec 2007 00:51:00 +0000

Here is another awesome dish to bring with you if you are going to somebody's house for Christmas. It is a Waldorf Potato Salad.

You will need:

1 small apple (about 1/4 pound), cored and cubed

1 tablespoon lemon juice

9 ounces pared cooked potatoes, cubed

1/4 cup diced celery

2 tablespoons each diced onions and 1% buttermilk

1 tablespoon each reduced-calorie mayo and apple cider vinegar

1/4 teaspoon granulated sugar

1/8 teaspoon salt

dash of pepper

1/4 ounce shelled walnuts, lightly toasted and chopped

1. In medium mixing bowl combine apple and lemon juice; stir to coat. Add potatoes, celery and onion and stir to combine; set aside.

2. In small mixing bowl combine remaining ingredients except walnuts, stirring until thoroughly combined. Pour over apple-potato mixture and stir to coat. Cover and refrigerate until flavors blend, at least 30 minutes.

3. To serve, sprinkle salad with walnuts.

Approximate total time: 20 minutes (does not include chilling time)

Makes 2 servings

Each serving provides: 1 (F), 1/4 (P), 1 1/2 (B), 1/2 (Fr), (V), 10 optional calories

Per serving: 200 calories, 4 g protein, 5 g fat, 38 g carbohydrate, 45 mg calcium, 232 mg sodium, 3 mg cholesterol, 4 g dietary fiber.

Enjoy the season and stay on track. Happy Weight Loss!

Weight Loss Transformation: Some Foods That Help Burn Fat!

noreply@blogger.com (Marianna) — Tue, 18 Dec 2007 22:53:00 +0000

This is very interesting information. There are actually foods that will help you burn fat. These foods work in such a way that they boost your metabolism. Of course, you still need to follow a sensible eating plan and some sort of exercise program. Below are the list of 7 foods that will help you burn fat.

#1: Apples:
As it turns out, the old saying "An apple a day keeps the doctor away" is actually true and not only will it keep the doctor away but also some of the extra pounds. Apples contain the highest percentage of pectin, a soluble fiber.There was an interesting study in Brazil about weight loss and apples .2 groups of dieters were getting exactly the same amount of calories but with one exception.One group was getting an apple before each meal. And this group lost 33% more in weight.

#2: Garlic:
Garlic is one of the most effective fat burning foods. It contains the compound allicin which has anti bacterial effects and helps reduce cholesterol and unhealthy fats.

#3 Tomatoes:
Tomatoes is very effective to add on your diet. Not only are they good in your battle against being overweight but they are also an excellent prevention against cancers (especially prostate cancer in men) and high blood pressure.

#4 Carrots:
Adding a carrot to the beginning of every meal is a very effective way to lose weight. The carrot leaves no room in the stomach for the dessert. When using this trick you should be able to lose about a pound in one week.

# 5: Oranges
Oranges are rich in Vitamin C and they have fat burning properties.

# 6: Mangoes
Mangoes are full packed with fiber and are low in calories.

#7: Spinach.
Spinach contains a lot of iron; it is an exceptional nutrition food and is a good prevention against cancer. Popeye would be proud.

So, enjoy your fruits and vegetables and Happy Weight Loss!

Weight Loss Transformation: Another Great Christmas Baking Idea!

noreply@blogger.com (Marianna) — Tue, 18 Dec 2007 01:57:00 +0000

Another wonderful idea for Christmas baking, which is what I am going to do, is to bake up some muffins and dress them up as cupcakes. I have tried the Vitalicious muffin mixes and I love them. They are so delicious and for only 100 calories per muffin, you can't go wrong. I am going to bake a bunch of different flavors and put a bit of either store-bought frosting on them or put some fat-free chocolate pudding on them with some sprinkles. It is an amazing way to "have your cake and eat it too." I find that I don't feel left out when other people are eating dessert. I can still eat something really yummy. I will bake some up and bring them to my in-laws for Christmas. This way I know they will be there and I can eat them instead of the really fatty stuff. If you want to get the muffin mix, just click on the banner on the side of this post. These muffins are worth it. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Christmas Baking Recipe- Chocolate-Iced Sponge Cake!

noreply@blogger.com (Marianna) — Sun, 16 Dec 2007 17:17:00 +0000

Christmas is almost upon us and if you are like me, you are wondering how you to keep yourself from eating all of the yummy cakes and cookies that are associated with the Holidays. Below is a recipe for a Chocolate-Iced Sponge Cake.

Recipe - Chocolate-Iced Sponge Cake

3/4 cup cake flour

1 teaspoon double-acting baking powder

4 eggs (at room temperature)

1/2 cup granulated sugar

1 cup plain low-fat yogurt

1 envelope (four 1/2-cup servings) reduced-calorie chocolate instant pudding and pie filling mix

1. Preheat oven to 400 degrees. Spray a 15 x 10.5 x 1" jelly-roll pan with nonstick cooking spray and line with sheet of parchment paper or wax paper; spray again with nonstick cooking spray and set aside.

2. On sheet of wax paper sift together flour and baking powder; set aside.

3. Using mixer on high speed, in large mixing bowl beat eggs, gradually adding sugar 1 tablespoon at a time, until double in volume, fold in flour mixture.

4. Spread batter evenly in paper-lined pan and bake in middle of center oven rack until golden, 5-8 minutes (top should spring back when touched lightly with finger). Remove to wire rack and let cool.

5. While caking cools, prepare icing. In blender combine yogurt and pudding mix and process until smooth.

6. Invert cake onto work surface; remove and discard paper. Cut cake crosswise into 4 equal pieces. Spread 1/4 of the yogurt mixture over each portion of cake.

7. On serving platter arrange 1 cake layer, yogurt-mixture side up; repeat with remaining 3 layers.

Approximate total time: 25 minutes (includes baking time)

Makes 8 servings

Each serving provides: 150 calories, 6 g protein, 3 g fat, 25 g carbohydrate, 94 mg calcium, 105 mg sodium, 108 mg cholesterol, 0.2 g dietary fiber

You can have dessert at Christmas or any other time of the year as long as you pick healthy choices and stick to portion control.

Weight Loss Transformation: Week 4, Day 6 Meal Plan

noreply@blogger.com (Marianna) — Sat, 15 Dec 2007 00:36:00 +0000

My son is sick again today so I am unable to post a meal plan. I think I have armed you with enough meal plans and recipes that you now know how to make smart meal choices. As of Monday, I will no longer be providing you with meal plans. I will let you make the choice as to what you eat. Just remember to always eat 5 bread selections, 4 protein selections, 2 milk selections 2 fruit selections, 3 fat selections and no more than 150 optional calories per week and you will do great. I will, however, still provide you with great low-fat recipes and interesting facts about foods that fight aging, foods that fight cancer, foods that boost the immune system and other interesting facts about health and wellness. I hope that you are having as much success with your weight loss transformation as I did and I hope that I have helped you along the way. Again, I would love to hear from you. Any questions or comments are greatly appreciated. Make wise choices when selecting your meals for the day, plan one day ahead of time and keep your meals interesting by trying new foods. Enjoy your weekend and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 5 Meal Plan

noreply@blogger.com (Marianna) — Thu, 13 Dec 2007 16:59:00 +0000

The lunch recipe I am giving you for tomorrow tastes awesome and is very good for you. Try it anytime. It is fast and delicious.

WEEK 5, DAY 5

BREAKFAST
1 scrambled egg = 1 (P)
2 slices of Weight Watchers multigrain bread with 2 teaspoons of reduced-calorie margarine = 1 (B), 1 (F)
1 cup of skim or 1% milk = 1 (M)

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 cup strawberries = 1 (Fr)

LUNCH
Maple Baked Beans - see recipe below = 1 (F), 1/2 (P), 1 1/2 (B), (V), 40 optional calories
6 cherry tomatoes, 6 carrot sticks = (V)
Water, coffee, tea or diet pop

SNACK
1 medium apple = 1 (Fr)
3 Melba toast crackers = 1/2 (B)

DINNER
1 cup cooked rice = 2 (B). Cook rice in reduced-sodium chicken broth instead of water for more flavor
2 1/2 ounce pork chop seasoned any way you like it (NO SALT) and done in the oven = 2 1/2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing
Water or diet pop

Recipe - Maple Baked Beans

1 ounce diced fully-cooked smoked ham
1/4 cup chopped onion
1 tablespoon maple syrup
2 teaspoons margarine, melted
1 teaspoon dark molasses
1/2 teaspoon powdered mustard
6 ounces rinsed, drained canned small white beans

1. In a 2-cup microwavable casserole combine all ingredients except beans; mix well. Add beans and stir to combine. Cover and microwave on High for 5 minutes, rotating casserole 1/2 turn halfway through cooking, until heated through.

Approximate total time: 10 minutes
Makes 2 servings

Each serving provides: 189 calories, 9 g protein, 5 g fat, 28 g carbohydrate, 91 mg calcium, 540 mg sodium, 7 mg cholesterol, 3 g dietary fiber

Enjoy your Friday! Remember to make healthy choices if eating on the run, always drink your water and snack on veggies and take your vitamins. Enjoy the beans and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 4 Meal Plan

noreply@blogger.com (Marianna) — Thu, 13 Dec 2007 00:48:00 +0000

Today has been another busy and stressful day. I am not able to give you guys a meal plan or recipe for today because my son is very sick and I have just come back from the doctor and am exhausted. For tomorrow, pick a favorite meal plan and recipe from the previous posts and use that for tomorrow. I am hoping that my son will feel a little better tomorrow and I will be able to post for Friday and this coming weekend. I have not had a good week thus far. I could use a little support myself to stay on track. I hope you all are doing good and staying on track. Thanks and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 3 Meal Plan

noreply@blogger.com (Marianna) — Tue, 11 Dec 2007 18:39:00 +0000

Tomorrow is the middle of another week. Christmas is fast approaching. Make sure that if you eat on the run while doing your shopping, you make healthy choices. Here is the meal plan and recipe for Wednesday.

WEEK 4, DAY 3

BREAKFAST

1 Eggo waffle - 1 (B), 1 (F)

1/2 cup blueberries = 1/2 (Fr)

Coffee, tea

SNACK
1 container of fat-free or low-fat yogurt - 1 (M)

1/2 cup blueberries = 1/2 (Fr)

LUNCH

1 large whole wheat tortilla wrap = 2 (B)

2 teaspoons Dijon mustard

1 ounce sliced cold cuts (any kind) = 1 (P)

3 tomato slices and 3 lettuce leaves = (V)

Combine the above and roll into the wrap.

6 cucumber spears and 6 celery spears = (V)

SNACK

1 container of fat-free or low-fat yogurt = 1 (M)

1 apple = 1 (Fr)

DINNER
Chicken Breast Bonne Femme - see recipe below = 1 (F), 3 (P), 1 (B), (V), 45 optional calories
1 medium baked potato topped with salsa - 1 (B), (V)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)

Recipe - Chicken Breast Bonne Femme

2 chicken breasts (6 ounces each), skinned and cut into halves
1 tablespoon all-purpose flour
2 teaspoons olive or vegetable oil
1 cup each sliced onions and sliced white mushrooms
1/4 cup dry white table wine
6 ounces pared potatoes, cut into quarters
1 packet instant chicken broth mix
1/4 teaspoon chopped fresh tarragon or 1/8 teaspoon tarragon leaves
Pepper to taste

1. On sheet of wax paper dredge chicken in flour, coating all sides.

2. In 3-quart nonstick saucepan heat oil; add chicken and cook over medium-high heat, turning occasionally, until browned on all sides, 3-4 minutes. Transfer chicken to plate and set aside.

3. In same saucepan combine onions and mushrooms and cook over medium-high heat, stirring frequently, until vegetables are softened, 2-3 minutes. Continuing to stir, add 1 1/2 cups of water and the wine. Add remaining ingredients; return chicken to saucepan. Reduce heat to low and cover. Let simmer, stirring occasionally, until chicken and potato are tender, about 20 minutes.

Approximate total time: 35 minutes.
Makes 2 servings

Each serving provides: 307 calories, 31 g protein, 6 g fat, 27 g carbohydrate, 45 mg calcium, 578 mg sodium, 66 mg cholesterol, 3 g dietary fiber

Remember to make healthy choices if eating on the run, don't forget your water and take your vitamins. Happy Weight Loss!!

Weight Loss Transformation: Week 4, Day 2 Meal Plan

noreply@blogger.com (Marianna) — Mon, 10 Dec 2007 18:50:00 +0000

Below is the meal plan for tomorrow (Tuesday). I did want to mention that on Sunday when I weighed myself, I had lost another pound. I get very frustrated when I work so hard and don't lose at least two pounds but losing one pound is better than gaining it:)

Week 4, Day 2

BREAKFAST
3/4 cup cooked oatmeal with a dash of cinnamon = 1 (B)
1 cup skim or 1% milk = 1 (M)
1/2 cup strawberries sprinkled with sweetener = 1/2 (Fr)
Coffee or tea

SNACK
1 medium orange = 1 (Fr)

LUNCH
Ham Sandwich (2 slices of Weight Watchers multigrain bread, 1 ounce of fat-free ham slices, 2 teaspoons of Dijon mustard, 3 tomato slices and 3 lettuce leaves) - 1 (B), 1 (P), (V)
6 broccoli florets and 6 cauliflower florets dipped into 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)
Water, coffee, tea or diet pop

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)

1/2 cup strawberries = 1/2 (Fr)

DINNER
"Fried" Chicken- see recipe below = 3 (P) 1 (B), 40 optional calories

1 cup cooked rice = 2 (B). Cook rice in reduced-sodium chicken broth instead of water for added flavor.
Garden salad with 2 teaspoons of your favorite fat-free dressing = 2 (Fa), (V)
Water or diet pop

Recipe - "Fried" Chicken

1/3 cup plus 2 teaspoons low-fat buttermilk (1%)
1 pound 2 ounces chicken thighs (skinned)
1 1/2 ounces cornflake crumbs (Kellogg's Corn Flakes work great)
2 teaspoons sesame seeds

1. Preheat oven to 350 degrees. Pour buttermilk into shallow bowl; add chicken and turn to coat.

2. On paper plate combine cornflake crumbs and sesame seeds; dredge chicken in crumb-seed mixture.

3. Arrange chicken on nonstick baking sheet and bake until chicken is browned and crispy, about 40 minutes.

Approximate total time: 50 minutes (includes baking time)
Makes 2 servings

Each serving provides: 280 calories, 28 g protein, 8 g fat, 21 g carbohydrate, 96 mg calcium, 385 mg sodium, 78 mg cholesterol, 0.2 g dietary fiber.

Cornflake crumbs provide the crispy coating for the chicken in this recipe without using added oil. Prepare the crumbs by putting the cereal in either a food processor or into a Ziploc bag and gently press with a heavy spoon until the cereal has turned to crumbs.

Remember to drink your water, exercise and take your vitamins. Try to alleviate as much stress as possible with the Holidays coming as stress can cause you to overeat. Enjoy and Happy Weight Loss!

Weight Loss Transformation: Week 4, Day 1 Meal Plan

noreply@blogger.com (Marianna) — Sun, 09 Dec 2007 21:27:00 +0000

This meal plan and recipe are for Monday, which is the beginning of the fourth week. Can you believe it has been almost one entire month since we have started this weight loss transition. I would love to hear how much weight everyone has lost in one month.

Week 4, Day 1

BREAKFAST

3/4 ounce cold cereal = 1 (B)

1/2 cup blueberries = 1/2 (Fr)

1 cup skim or 1% milk = 1 (M)

Coffee or team

SNACK

1 container of fat-free or low fat yogurt = 1 (M)

1/2 cup blueberries = 1/2 (Fr)

LUNCH

Egg Salad in a Pita (1 hard-cooked egg, chopped with 2 tablespoons chopped celery, 2 teaspoons of reduced-calorie mayo, 1/2 teaspoon Dijon mustard, 3 tomato slices and 1/2 cup shredded lettuce stuffed into one small whole wheat pita) = 1 (P), 1 (F), 2 (B), (V)

6 carrot sticks and 1/2 cup cauliflower florets = (V)

Water, coffee, tea or diet pop

SNACK
1 apple = 1 (Fr)

DINNER

Philly Burgers - see recipe below = 1/2 (F), 2 1/2 (P), 2 (B), (V), 10 optional calories

Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)

Water or diet pop

Recipe - Philly Burgers

5 ounces lean ground beef

2 slices reduced-fat Cheddar cheese (1/2 ounce each)

1 teaspoon margarine

1/2 cup each sliced onions and green or red bell peppers

2 tablespoons sliced pepperoncini peppers (pickled hot peppers)

2 sandwich rolls (2 ounces each); each cut in half

1. Preheat broiler. Shape ground beef into 2 equal patties and arrange on rack in broiler pan; broil 5" from heat source until medium-rare, 2-3 minutes on each side, or until done to taste.

2. Top each burger with 1 slice of cheese and broil until cheese melts, about 1 minute.

3. While burgers are broiling prepare topping. In 9" nonstick skillet melt margarine, add onions and peppers and saute until lightly browned, 2-3 minutes. Stir in 1/4 cup water and continue cooking until water has evaporated, 1-2 minutes.

4. Onto bottom half of each roll arrange 1 burger' top each with half of the onion-pepper mixture and remaining half of roll.

Approximate total time: 20 minutes

Makes 2 servings

Each serving provides: 379 calories, 27 g protein, 12 g fat, 39 g carbohydrate, 170 mg calcium, 628 mg sodium, 62 mg cholesterol, 2 g dietary fiber

Make sure to drink your water, get moving and take your vitamins. Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 7 Meal Plan

noreply@blogger.com (Marianna) — Sun, 09 Dec 2007 00:27:00 +0000

Today was an exhausting day...too many activities with the kids:) I will post tomorrow's (Sunday's) meal plan tonight in order to give myself and everyone a chance to prepare one night ahead of time. I will be doing this from now on I think. I usually plan all my meals the day before so I stay on track. I will do this from now on. I will post all the meal plans one day ahead. Tomorrow night (Sunday), I will post the meal plan and recipe for Monday. Remember to weigh yourself Sunday morning before you eat or drink anything to get an accurate weight.

Week 3, Day 7 Meal Plan

BREAKFAST
Spanish Omelet - see recipe below = 1 (F), 2 (P), (V)
2 slices of Weight Watchers multigrain bread, toasted = 1 (B)
Coffee or tea

SNACK
1 container of fat-free or low fat yogurt = 1 (M)
1/2 banana = 1 (Fr)

LUNCH
Braised Vegetable Medley - see recipe in previous post = (V)
1 small whole wheat pita = 2 (B)
Stuff veggies from the Vegetable Medley into the pita and eat the rest as a side dish.
Water, coffee, tea or diet pop

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 cup strawberries = 1(Fr)

DINNER
1 cup cooked pasta of your choice with 1/2 cup reduced-calorie pasta sauce = 2 (B), (V)
2 ounces Italian-style sausage cooked in the oven = 2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F), (V)
Water or diet pop

Recipe - Spanish Omelet

1 teaspoon vegetable oil
1/4 cup each diced green bell pepper and chopped onion
2 garlic cloves, minced
1/2 cup canned Italian tomatoes (reserve liquid), seeded and finely chopped
2 eggs
1 teaspoon margarine
1 1/2 ounces low-fat Monterrey Jack cheese, shredded

1. In small saucepan heat oil; add pepper, onion and garlic and cook over medium heat, stirring frequently, until pepper is softened, about 2 minutes.

2. Add tomatoes with reserved liquid and stir to combine. Reduce heat to low and let simmer, stirring occasionally, until mixture is reduced by half, about 10 minutes.

3. While tomato mixture cooks, prepare omelet. Using a fork, in small mixing bowl beat together eggs and 2 tablespoons water.

4. Preheat broiler. In a 9" nonstick skillet that has a metal or removable handle melt margarine; add eggs and cook over medium-high heat, tilting pain, until bottom of omelet is set and lightly browned, about 1 minute. Sprinkle cheese over omelet.

5. Transfer skillet to broiler and broil 5" from heat source until omelet is cooked through, 2-3 minutes.

6. To serve, fold omelet in half and arrange on serving platter, spoon tomato mixture over center of omelet.

Approximate total time: 20 minutes
Makes 2 servings

Each serving provides: 198 calories, 13 g protein, 13 g fat, 6 g carbohydrate, 239 mg calcium, 319 mg sodium, 228 mg cholesterol, 1 g dietary fiber

Your surprise for this week is an ICE CREAM SUNDAE!!! Take a small bowl of your favorite ice cream and put a bit of chocolate syrup on it with some peanuts and even some berries. Do not go overboard, use a small bowl and a small quantity of syrup. Eat slow and savor the taste. Congratulations on another week well done!!!

Remember to drink your water and take your vitamins. Get back on track on Monday and Happy Weight Loss!

Weight Loss Transformation: Week 3, Day 6 Meal Plan

noreply@blogger.com (Marianna) — Fri, 07 Dec 2007 19:09:00 +0000

It is Friday! I have already posted today's meal plan below (please see Week 3, Day 5 below). I am also going to post Saturday's meal plan and recipe today as well because tomorrow we will be taking our kids to the Santa Claus Parade in our town so I will not be able to post. This will give you a chance to prepare tomorrow's meal ahead of time so you can also enjoy your Saturday with your family.

Week 3, Day 6

BREAKFAST
1 egg scrambled = 1 (P)
2 slices of Weight Watchers multigrain bread = 1 (B)
1/2 cup strawberries = 1/2 (Fr)
coffee or tea

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1/2 cu strawberries = 1/2 (Fr)

LUNCH
Whole wheat bagel toasted = 2 1/2 (B)
1 ounce cold cuts (any kind) = 1 (P)
2 lettuce leaves, 3 tomato slices = (V)
6 celery spears and 6 cucumber spears = (V)
Water, coffee, tea, or diet pop

SNACK
1 container of fat-free or low-fat yogurt = 1 (M)
1 small orange = 1 (Fr)

DINNER
Greek Pasta Salad - see recipe below = 1 1/4 (F), 1/2 (P), 1 1/2 (B), (V)
1 1/2 ounce grilled chicken breast, cubed and tossed into the salad = 1 1/2 (P)
Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)

Recipe - Greek Pasta Salad

1 1/2 teaspoons olive oil
2 garlic cloves, cut into halves
1 1/2 cups cooked thin spaghetti
12 cherry tomatoes, cut into halves
10 small pitted Calamata olives, cut into halves
3/4 ounce feta cheese, crumbled, divided
1 tablespoon chopped fresh mint
1/4 teaspoon grated lemon peel
1/8 teaspoon pepper

1. In small saucepan heat oil; add garlic and cook over medium heat, until lightly browned, 1-2 minutes. Remove and discard garlic, reserving oil.

2. In medium mixing bowl combine spaghetti, tomatoes, olives, 1/2 ounce feta cheese, the mint, lemon peel and pepper; add heated oil and toss to coat.

3. To serve, transfer spaghetti mixture to serving bowl and sprinkle with remaining feta cheese.

Approximate total time: 20 minutes
Makes 2 servings

Each serving provides: 221 calories, 6 g protein, 9 g fat, 29 g carbohydrate, 89 mg calcium, 241 mg sodium, 9 mg cholesterol, 2 g dietary fiber

Enjoy your Friday and Saturday. Remember to drink your water and take your vitamins. I will post Sunday's meal plan early Sunday morning. Remember to weigh yourself on Sunday morning before you eat or drink anything and wait for the Sunday treat! Happy Weight Loss!

GIVE THE GIFT OF GOOD HEALTH!

noreply@blogger.com (Marianna) — Thu, 06 Dec 2007 19:31:00 +0000

With Christmas just around the corner and shopping for that perfect gift can be a challenge, think about the ones you love and give them a gift of health. Put the ones you love onto this site so they too can enjoy greater self-esteem that is achieved through looking and feeling good. Look through some of the banners on the side and purchase some exercise DVDs for the ones you love, give them a membership to a reputable weight loss facility or buy them some delicious muffins. Most of all, give them the support they need. Many people will make resolutions in the New Year to lose weight but weight loss does not have to be a passing phase or a fad. We can all make it a lifestyle and reap the rewards of lasting weight loss and great health for many years to come.

Weight Loss Transformation: Week 3, Day 5 Meal Plan

noreply@blogger.com (Marianna) — Thu, 06 Dec 2007 18:56:00 +0000

Hallelujah!!!! It is Friday!! Another week has come and gone and hopefully in a few days a few more pounds will be gone:)

Week 3, Day 5

BREAKFAST

3/4 cup cold cereal = 1 (B)

1 cup blueberries = 1 (Fr)

1 cup skim or 1% milk = 1 (M)

Coffee or tea

SNACK

1 container of fat-free or low-fat yogurt = 1 (M)

3 slices of Melba toast = 1/2 (B)

LUNCH

Salami sandwich (2 slices of Weight Watchers multigrain bread, 1 ounce of your favorite salami, 2 teaspoons of Dijon mustard) = 1 (B), 1 (P)

8 broccoli florets and 8 cherry tomatoes dipped in 1 teaspoon of fat-free dressing of your choice

= 1 (F)

Water, coffee, tea, diet pop

SNACK

1 small apple = 1 (Fr)

3 saltine crackers = 1/2 (B)

DINNER

London Broil with Mixed Vegetables - see recipe below = 1 (F), 3 (P), (V), 30 optional calories

1 cup cooked long grain rice = 2 (B). Cook rice in low-sodium chicken broth for more flavor.

Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)

Water or diet pop

Recipe - London Broil with Mixed Vegetables

15 ounces boneless top round steak

1/4 cup balsamic or red wine vinegar

1 tablespoon plus 1 teaspoon olive oil or vegetable oil

1 cup each sliced onions or shallots, red bell pepper strips, and sliced mushrooms

1 small garlic clove, minced

1 package (9 ounces) thawed frozen artichoke hearts, cut into halves

1/2 cup ready-to-serve, low-sodium chicken broth

2 tablespoons dry red table wine

1 teaspoon cornstarch

1 tablespoon each chopped fresh mint and fresh basil or 1/2 teaspoon basil leaves.

**Marinate the steak while preparing the remainder of the recipe or marinate the steak in the refrigerator overnight if making this recipe the following day.

1. In glass or stainless-steel bowl, combine steak and vinegar, turning to coat, set aside.

2. In 10" nonstick skillet heat oil; add onions, pepper, mushrooms and garlic and cook over medium-high heat, stirring occasionally, until pepper is tender-crisp, 3-4 minutes. Add artichokes and stir to combine. Reduce heat to medium, cover, and cook for about 5 minutes.

3. In a measuring cup, combine broth, wine and cornstarch, stirring to dissolve cornstarch; stir into skillet. Cook over low heat, stirring constantly, until mixture thickens slight. Remove steak from marinade and set aside. Stir marinade, mint, and basil into vegetable mixture and cook, stirring, constantly, until mixture comes to a boil, about 2 minutes. Set aside and keep warm.

4. Preheat broiler. Spray rack in broiling pain with nonstick cooking spray; arrange steak on rack and broil until browned and done to taste, 6-8 minutes on each side.

5. To serve, thinly slice steak diagonally across the grain and arrange on serving platter; top with vegetable mixture. Make sure to let the steak rest for about 10 minutes before cutting to allow the juices to redistribute and keep the steak juicy.

Approximate total time: 30 minutes (does not include marinating or resting time)

Makes 4 servings

Each serving provides: 273 calories, 30 g protein, 11 g fat, 12 g carbohydrate, 36 mg calcium, 91 mg sodium, 71 mg cholesterol, 4 g dietary fiber

See, who says you can't have wine on Friday night...just follow the recipe:) Remember to drink your water and take your vitamins. Enjoy your weekend and Happy Weight Loss!