Meltdown Update

Philippians 3:13-14 No, dear brothers and sisters, I am still not all I should be, but I am focusing all my energies on this one thing: Forgetting the past and looking forward to what lies ahead, I strain to reach the end of the race and receive the prize for which God, through Christ Jesus, is calling us up to heaven. (NLT)

To say it has been a rough month is not nearly enough to express the struggle and obstacles laid out in my path.  Our little cowboy has been terribly ill since December 9th and is finally on the road to recovery.  As a mother there is no heartache like the one where you can't fix what's wrong with your child.  Thanks to an awesome ER doctor at Neosho Memorial Regional Medical Center we were able to receive the correct diagnosis and the correct antibiotic on Christmas Eve that has our cowboy on the mend. 

My workout routine has been hit and miss.  When I nailed it ~ I nailed it and worked out 6 times a week.  When I missed it was the same ~ I missed all week long!  I think, no I KNOW, I lost and gained the same 2.75 pounds each week.  As of today I am one pound less than what I ended our Meltdown with and I am happy to say that after the month I have had at our house!!

As we approach the New Year I want each of you to take the next week and start a food journal.  I want you to write down each and every piece of food that you eat.  Write down why you ate it (were you hungry, were you bored, were you excited, happy, sad).  I am having you write this down because I feel it is going to help each of you start to look at why we eat.  I read an amazing blog over the course of our 3 week illness about a woman who has lost and kept off 135 pounds.  She said she had to get good with her reason for eating and eat to live not live to eat.  She found that she actually had an addiction to food and used it as a buffer to her emotions.  Through a food journal she overcame the emotions inside of her and has successfully kept off the weight and remained healthy for 5 years!  She said it was her key to success.  She doesn't kill herself at the gym although she walks every day but she knows how many calories she needs to take in to maintain and what happens whens he doesn't.

Take a look at the following formula that I have found in another one of my books I have been ready regarding healthy lifestyles.

pounds (add 00)/number of days in a month = calorie need to subtract daily

Example:

15 pounds want to lose in a month

1500 divided by 30 days in a month (or 31) = 500 daily calories I need to subtract or burn off with exercise to reach my goal

I think this really puts everything into perspective as far as what you want to see on the scales.  If you aren't putting the minutes into it with exercise and I am talking about 60 minutes of heart rate in the mid to high range then it's not going to happen on the scales.  This hit me like a brick ~ when you are yo-yo-ing with hit and miss effort in eating and exercise you aren't going to have consistent results with the scales.

So our goal for this next week is to keep a food journal with emotions written down or the feelings we had when we ate AND exercise.

Keep measuring, weighing, and emailing me with your results!!  Accountability is the final key to success with your goals.

Much love, Stephanie

5 in 5 Begins

I hope you all enjoyed your holiday weekend with family & friends!  If you were like me you had a few indulgences and are ready to get back on track to begin your healthy for the holidays 5 in 5 challenge.

Our Meltdown workout days are what I'm sticking to for my "boosts" in fitness minutes.  I am going to continue our 4 Mile Walkfit workout on Monday, Tuesday will begin with a 12 minute mile walk then the 15 minute resistence band walk plus full resistence band training dvd, and Thursday I will do cardio zumba for 50 minutes. 

What will you continue for our 5 in 5 challenge?

I will be posting new healthy recipes to help you with your healthy eating as well as my menu for the weeks ahead.

This week I am focusing on getting back on track with healthy eating and our menu includes white chicken chili for lunches, chicken tortilla flatbread pizza for supper,  chicken soft tacos, egg beater omelettes for breakfast, yogurt parfaits for snacks, and lots of water.  Remember that you can look up recipes on this site ~ just type in the super search or you can got to archives and look at all the photos and recipes from previous months.

Keep track of your exercise minutes all week long, measure your waist and weigh in on Friday, then send me an email of your stats!!  January will soon be here and imagine how great you are going to look and feel as you stay on track during the holidays:)

Much love, Stephanie

Pilgram Wednesday



The little cowboy was in full celebration mode last night as he rejoiced that he was off from school for 5 days!  The hubby picked him up after school and as he unloaded his backpack onto the wooden bench by the back door, he said, "Close your eyes mom I have a BiiiiiiiiiG

suprise for you." 

I closed my eyes tight and heard him giggle as he rustled inside his backpack.  Then with excitement for the moment he had anticipated he said, "Open your eyes, Mom."

I fluttered my eyelids wide and right in front of me was the cutest pilgrim I had ever seen!  High upon his head was a black pilgrim hat, white buckle, and that adorable grin. 

"Have you ever seen anything like this, Mom?"  Then he went on tell all about the "feast" prepared for the first & second grade class to celebrate Thanksgiving. 

They had dried apples (he didn't like the dried apples) ~ he told me

they were a little dry (ha ha!), corn cakes which he liked, and smoked deer meat which he also liked.  The festivities of the day were given in grand detail by the little cowboy pilgrim

until he said in closing,

"I am most thankful for a mom & dad who love the Lord ~ just like me."

As we prepare for Thanksgiving celebrations with family & friends remember that smaller portions and taking some of all of your favorites is ok ~ for one meal ~ for one day.  Don't deny yourself your family favorites!  Just have them in smaller portions and take an extra 15 minute walk after you eat.  It is going to be a beautiful day tomorrow and a quick walk will boost your metabolism and help burn additional calories.

Have a blessed Thanksgiving from our family to yours ~ Stephanie 

Guilt Free Holiday Recipes

from Meltdown participant Becky Stout

Cinnamon Sweet Potatoes with Vanilla

3 lb sweet potatoes, peeled and cut into approximately 3" chunks
1 c reduced-sodium chicken broth
1/2 tsp ground cinnamon
2/3 c fat-free milk "plus" (we used Over the Moon)
1 Tbsp butter
1 tsp vanilla extract


1. Put potatoes and broth in large pot with tight-fitting lid and bring to a simmer over medium heat. Cook until potatoes are fork-tender, about 25 minutes.

2. Add cinnamon, milk, and butter.

3. Mash in food processor or with handheld masher until smooth. Add vanilla extract and season with salt and freshly ground black pepper to taste.

Nutritional Info Per Serving 125 cal, 3 g pro, 25 g carb, 3 g fiber, 2 g fat, 1 g sat fat, 126 mg sodium

Fast and Fancy Green Beans

Work Time: 15 Minutes / Total Time: 30 Minutes / Servings: 8

1 clove garlic, minced or crushed
2 tsp olive oil, divided
1/4 c water
24 oz petite (or regular) frozen green beans
20 lg fresh basil leaves, gently torn
1/3 c blanched slivered almonds, toasted
1 tsp cider vinegar

1. Put garlic and 1 teaspoon of the oil in large pot and cook over medium heat until just beginning to turn golden brown, about 2 minutes.

2. Add water and beans, cover, and cook, stirring occasionally, until heated through, about 10 minutes.

3. Place 1 cup of the beans in small food processor along with basil, almonds, and vinegar. Pulse until mixture is thoroughly chopped and sticks together. Stir in remaining 1 teaspoon oil.

4. Stir pureed mixture into remaining beans to coat. Season with salt and freshly ground black pepper to taste.

Nutritional Info Per Serving 73 cal, 3 g pro, 8 g carb, 3 g fiber, 4 g fat, 0.5 g sat fat, 4 mg sodium

Whole Grain Stuffing with Sausage



Work Time: 30 Minutes / Total Time: 1 Hour 55 Minutes / Servings: 8

2 tsp canola oil
1 lg onion, chopped
1/2 tsp salt
3 lg ribs celery, chopped (about 2 c)
3 Tbsp thinly sliced fresh sage leaves or 1 Tbsp dried
2 cloves garlic, minced or crushed
1 1/2 tsp whole fennel seeds (optional)
1 1/2 c fat-free milk "plus" (we used Over the Moon)
1/2 c reduced-sodium chicken broth
1 sliced bakery loaf 100% whole wheat bread (about 1 lb), cut into bite-size cubes (about 10 c)
8 oz fully cooked smoked turkey or chicken sausage, chopped

1. Heat oven to 350°F. Lightly coat 11" x 7" baking dish with oil or cooking spray.

2. Put oil in Dutch oven over medium heat. Add onion and salt and cook, stirring occasionally, until onion turns golden, about 25 minutes.

3. Add celery, sage, garlic, and fennel seeds, if using, and cook 5 minutes.

4. Remove from heat and add milk, broth, bread, and sausage. Stir well, season to taste with salt and freshly ground black pepper, and put in prepared baking dish.

5. Coat top of stuffing lightly with more oil or cooking spray, cover dish with foil, and bake 30 minutes. Remove foil and continue to bake until top is brown and crisp, about 40 minutes.

Nutritional Info Per Serving 243 cal, 11 g pro, 35 g carb, 4 g fiber, 7 g fat, 1.5 g sat fat, 619 mg sodium

5 in 5 Challenge

Taking the five loaves and the two fish and looking up to heaven, he gave thanks and broke the loaves.
Mark 6:41

Thanksgiving is one of my favorite times of the year.  I have so much to be thankful for this year ~ a wonderful family, a great husband, a child who brings so much joy to our lives, a wonderful job, great friends, and the list goes on and on.

At the top of our list is our thankfulness to our Lord & Savior. 

The little cowboy has been at home sick for the past 3 days ~ thus my lack of sleep has left me with dark undereye circles, and on Friday I came down with what he had.  Just because the cowboy has been sick he has still had homework to complete.  His favorite subject is his journal writing (imagine that one)!  He too, loves to write, and he amazes me with what he writes in his journal.  His topics for Wednesday and Thursday ranged from "If I went camping I would" and "When I go to the doctor".  The teacher always gives the title of the journal writing and the student has to write 6 complete sentences to go with the subject.  The cowboy saves his journal writing until every piece of work is completed.  He told me it's his reward to write in his journal after all his other work is completed.

I decided to sit down with a cup of hot tea and read some of his journal entries and of course I grabbed a few kleenexes because he always makes me cry:)  As I read the journal entry titled, "I am thankful for", I expected to read about his daddy or I was silently hoping it would be about me, but as my eyes read down to the beginning sentence of his journal entry I felt myself choke back sobs.  The little cowboy chose the person who is the leader of our house, the one we give all of our troubles to, who we celebrate, the one person who matters above all else, our Lord & Savior, Jesus Christ.  The little cowboy went on to say how thankful he was for the cross and that Jesus loved us so much he died for us. 

You can't put a price tag on a love like that.

So today I want you to reflect on what you are thankful for this holiday season.  

I am thankful for all of you and the joy you have brought to my life and my families life.  You are each a blessing in so many ways that I can't even begin to count how many times you have blessed my heart!   

Our Meltdown Momentum can not be stopped!  I don't want the holidays to sideline you ~ instead I am issuing you a challenge that I am doing myself. 

I'm calling it 5 in 5 challenge.

Here's the challenge . . . . . .

Starts Sunday, November 27th and for 5 weeks (ending January 1st)

your goal is to continue your healthy eating AND healthy exercise, weighing in each week and reporting your stats to me, AND losing 5 pounds (minimum) during those 5 weeks and/or 1.5 inches off of your waist.

This will help keep you on track and accountable PLUS you'll receive a great surprise and reward for completing it!! All you have to do now is mark it off on your calendar AND send Stephanie an email to let her know you are going to participate too! 

Let's stay healthy for the holiday's together.

Much love, Stephanie

Our final week

I have been working diligently on exciting news for a continuation of our awesome Meltdown.

Forgive me for not blogging anything more than recipes for the past few days but I have some big announcements to post very soon.

This is our final week of Meltdown and I am feeling mixed emotions.  On one hand I am excited to have our final weigh in this week and see the tremendous goals that were met and surpassed.  On the other hand I am sad that I won't get to see all of you 4 times a week!  I see you at the 3 fitness classes and when you come in to the office to weigh in:)  I will miss that! 

Keep checking in to see the posts for our final weigh in and for announcements and a few funnies from the little cowboy.

Thank you for your patience, friendship, & love!

Stephanie

Thanksgiving favorites



GREEN BEAN CASSEROLE

To lighten up this traditional favorite, we used crushed low-sodium crackers on top of sautéed fresh onions instead of fried onions, which reduced the fat, sodium and calories.  Substituting nonfat milk for whole milk further decreased the fat and calories. 
Ingredients:

• ½ cup chopped onion
• 1 teaspoon soft margarine
• 1 (10 3/4-ounce) can low-sodium, low-fat cream of mushroom soup
• ½ cup nonfat milk
• 1/8 teaspoon ground black pepper
• 2 (9-ounce) packages frozen French-cut green beans, thawed and drained
• 10 Ritz low-sodium crackers, crushed
   
  Directions:
• Sauté chopped onion in 1 teaspoon margarine until soft.
• Combine soup, milk and pepper in a 1 1/2-quart baking dish and stir until blended.
• Stir in beans and half the sautéed onion. 
• Top with remaining onion.
• Bake at 350 degrees for 30 minutes or until hot. Stir.  Sprinkle with crushed crackers.
• Bake 5 minutes longer.
   
  Traditional: (per 3/4-cup serving): 170 calories
  Healthier Makeover:  (per 3/4-cup serving): 105 calories, 3 grams total fat, 0.8 grams saturated fat, 224 milligrams sodium, 17 grams carbohydrate, 3 grams protein, 3 grams dietary fiber
  Saving: 65 calories
  Serves: 6



Sweet Potato Casserole
Servings: 10 • Size: 1/10th • Old Points: 2 pts • Points+: 3 pts
Calories: 132.6 • Fat: 1.8 g • Protein: 1.5 g • Carb: 29.5 g • Fiber: 2.7 g

Ingredients:

2 lbs sweet potatoes (about 5 medium), peeled

agave

1/4 tsp ground cinnamon

pinch nutmeg

pinch allspice

8 oz can unsweetened crushed pineapple, drained

2 tbsp chopped pecans

1 cup mini marshmallows

Directions:

Cut sweet potatoes into large chunks; boil potatoes in a large pot covered with water until potatoes are soft if pierced with a fork. Drain and return to the pot.

Preheat oven to 400°.

Mash the sweet potatoes (I used my magic bullet blender) and add in agave, spices and pineapple.

Lightly spray a pie dish, casserole dish or even individual ramekins with oil, spoon in sweet potatoes. Sprinkle with pecans and marshmallows. Bake for 15 minutes.

 

More Recipes!!

Skinny Pie

Submitted by Meltdown Participant Lori McKinney

To prepare the dessert, use your favorite pie crust recipe or a prepared unbaked pie crust from grocery.  Roll out the crust and cut desired shapes with cookie cutters.  Dust with light dusting of cinnamon and sugar and bake.

To assemble the dessert, warm a can or jar of your favorite fruit pie filling (or you can prepare a filling from scratch).  For each dessert, put approximately 2 tbsp. of filling on dessert plate.  Top with small scoop of vanilla ice cream or frozen yogurt.  Stick one pie crust cookie in ice cream scoop. 

I like this because you still get all those wonderful flavors and textures, but you have limited your intake.  Who needs a giant piece of pie after a full meal anyway?  I can serve this to anyone, and honestly it makes a very pretty dessert.

Hungry Girl Honey Mustard Pretzel Coated Chicken

PER SERVING (1/2 of recipe, 4 chicken fingers): 349 calories, 2.5g fat, 928mg sodium, 39g carbs, 1g fiber, 13.5g sugars, 37g protein -- PointsPlus® value 8*



Ingredients
 

• 10 oz. raw boneless skinless lean chicken breast, cut into 8 strips
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 1/4 cup plus 2 tbsp. honey mustard
• 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 20 standard-sized (not mini) hard salted thin pretzel twists
• 1 tbsp. plus 1 tsp. granulated sugar

Directions

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Season chicken strips with salt and pepper. Set aside.

In a large bowl, combine honey mustard with egg substitute and whisk well. Submerge chicken in mustard-egg mixture, and set aside to marinate for at least 5 minutes.

Meanwhile, place pretzels in a sealable plastic bag, seal, and finely crush through the bag with a meat mallet or other heavy utensil. Add sugar, reseal, and shake to mix. Spread the mixture out on a large plate or in a large dish. Set aside.

Using tongs, transfer chicken strips to the pretzel-sugar mixture and thoroughly coat. Then transfer them to the baking sheet. (Discard excess mustard-egg mixture.) Mist the tops of the strips with nonstick spray. Bake in the oven for about 20 minutes, flipping chicken halfway through baking, until the chicken is cooked through.



"And we know that all things work together for good to them that love God, to them who are the called according to his purpose."
Romans 8:28 (KJV)

When I first began the journey of Meltdown 7 short weeks ago I never envisioned what wonderful changes would occur.  I am a goal setter and have always been.  Since I am an only child I think I always put more pressure on myself to be the best that I can be because I was it.  There wasn't an older or younger sibling ~ just me. 

The little cowboy is the same way.  It's just him.  The hubby is the eldest child and he too is a high achiever therefore we are very goal driven individuals at our home.

Last night after our Walkfit Class the little cowboy arrived home with daddy ready to eat another supper (he had 2 plates of spaghetti/meatballs before fitness class).  He finished eating and it was time to do our Bible memory verses and then we have prayer time.  Right now we are reading from Luke and last night it led to discussing having a purpose. 

The cowboy told us about writing in his 2nd grade journal.  One of the questions for the day was, "What would you do if you had a Million Dollars?"  The little cowboy said he would buy Bibles to distribute to the world so that every home would come to know Jesus better.  He said he felt like it was his purpose to make sure everyone around him knew who Jesus was and had a real relationship with him.  I sat and looked at that adorable face and had tears streaming down.  He then went on to say, "You have to have a purpose mom or else you'll just wander around without direction."

My purpose for our Meltdown was to help our community become healthier and in the process I have met a group of people who have direction as they strive for a healthier lifestyle.  Our exercise classes have been full each and every week.  Our blog has had an average of 180+ hits per day.  We have lost 203+ pounds and 98+ inches at our Midway point!

Why do you love Meltdown so much and want it to continue? 

This is what you have emailed me so far!!

"Meltdown" has become a special word for me.  I am 61 years old, and tried in vain to lose weight.  I would lose a little then put on a lot.  I vowed this year to lose weight, and with the help of two meltdowns, I did.  I have lost almost 50 pounds. 

 

I started my personal meltdown journey in January.  It was a lonely road.  When the first meltdown came along, it seemed it was meant for me.  The leaders were enthusiastic, and it was contagious.  I started to exercise, and enjoy it.  I was part of a group of people that understood my problems and helped me on my journey.   I understood that it was a premeltdown.  That we would be joining other counties for another meltdown.  We finished our first meltdown, and I was able to hold my own until the second meltdown.

 

I would definitely like to have a third meltdown.  I know it is a lot of work, but it has made so many of us conscious of our body fitness, and the need for exercise in our lives.  We have all become healthier.  As the county health department, it is great that you promote this.  As we continue this, others will see the change in our lives and want to do it too. 

 

I hope that Stephanie will continue to be our leader.  Our theme this time was motivation, and she is certainly a motivator.  She has made us a group that loves to come to exercise class.  The harder we sweat, the more we like it.  And we DO sweat.  And we spread the word about what we are doing.

 

Knowing there is another meltdown coming will help us to hold our own, possibly losing a little more weight during the Thanksgiving to Christmas season. 

I would love to have an opportunity to participate in another Meltdown program.  I had not heard about the Meltdown until the current one began, but it has completely changed my lifestyle.  I used to spend my evenings glued to the couch watching TV with my family.  Now I have so much more energy that I have started playing with my two children again.  We wrestle around, toss a football, or ride our bikes all the time and I am sure that we will only become more active.  I do not want to go back to my old lifestyle and the Meltdown has given me the support and encouragement that I needed not only for myself but for my family.  Please consider another Meltdown for the winter.  I know that if this experience can change me, it will work for anyone and I know that there are other people out there who need this help!

 

I just wanted to take a minute to tell you how much Meltdown has meant to me.  Our exercise classes have increased my energy level tremendously!  It has also reminded me that I am valuable and that I deserve to take time for myself and do things that make me feel good about myself.

Our three hours a week together are so very precious to me.  For the first time in a long time, I put myself first for those three hours. 

I think every single one of us need Meltdown. I look around and I see a roomful of kind and supportive people, who share the same goals and struggles as I do.  Simply being there provides me with the support I need to be successful in establishing and maintaining a healthy lifestyle. 

We NEED this to continue!!  We NEED more Meltdowns!!  :o)

It truly saddens me to think of this ending.  I know I won’t continue this exercise pattern, without the accountability of our crew.  I am not confident in my will power and I’m embarrassed of my lack of coordination.  I am willing to do whatever it takes to continue the momentum, the energy and the progress our crew has established; we are clearly doing something right!!

Thank you so much for the hard work and effort you have put in to the Meltdown, thus far; you are a HUGE part of our success!!

 

A big YES to wanting Meltdown to continue for another session and another session after that, etc. etc.  I might not always do real well but I do a WHOLE lot better with Meltdown than I would do without.  I know that you are there routing for me and sending out your absolutely fabulous blogs to inspire and motivate me and the others.  Meltdown, dear Stephanie would be nothing without you.  I can be having a perfectly horrible day and your blog comes in with both spiritual inspiration and lots of good advice and recipe's and of course the best of all - pics and news of your son!!  Its just all good and I would be very very sad if there was no Meltdown to guide me through the treacherous maze of weight control.

Thank you for the wonderful emails and many more keep coming to let me know you would like to see it continue!  Remember that it will take a great effort on everyone's part and volunteers to help with fitness classes (3 per week) and keeping track of stats plus a few bloggers to post recipes and help gather recipes.  Thank you for your support, love, & friendship ~ Stephanie

New recipe Monday



Crock Pot Recipe & MORE!!

I love Crock Pot Recipes because they are easy & make the entire house smell great!

**I am serving this over a bed of brown rice for the cowboy's at my house.

Crockpot Chicken Stroganoff

Makes 6 servings, 4 points each.

Ingredients

• 1 pound boneless, skinless chicken
• 1 container (16 oz) fat free sour cream
• 1 packet powdered onion soup mix
• 1 can fat free cream of chicken soup
• 1 small can mushrooms

Instructions

Add all ingredients to crock pot. Cook on low for 6 hours.

Honey Balsamic Roasted Brussels Sprouts

I grew up NEVER liking Brussels Sprouts at all.  I mean, they are little balls of strong flavored cabbage.  But, I learned that if you prepare them the right way, versus just boiling and buttering them, that they can have a phenomenal flavor.  In this recipe, I combine my favorite roasting ingredients (Olive Oil, Balsamic, Honey) to add a salty sweet balsamic caramelized flavor to these little balls of cabbage.

I also love them on the smoker or the grill ~ in the summer the hubby fixes them all the time!!

INGREDIENTS:

• 1 lb Brussels Sprouts, halved and quartered
• 1 Tbsp Extra Virgin Olive Oil
• 2 Tbsp Good Quality Balsamic Vinegar
• 1 tsp honey
• Sea Salt and Freshly Ground Black Pepper
• 1/4 c chopped walnuts, optional

INSTRUCTIONS:

1.  Preheat oven to 450 degrees.  Line a cookie sheet with foil and spray with nonstick spray.

2.  Halve and quarter your Brussels sprouts. Combine Olive Oil, Balsamic and honey.  Pour over Brussels sprouts.  Stir to combine and coat.

3.  Pour Brussels sprouts onto prepared cookie sheet.  Sprinkle with sea salt and freshly ground black pepper.

4.  Bake for 20 minutes, stirring once half way through.  Add your walnuts during the last 5 minutes if using.  Enjoy!

Makes 4 servings, 2 points+ with the nuts, 1 points+ without



BLT Wonton Crunchies

PER SERVING (1/6th of recipe, 2 filled wontons): 93 calories, 3g fat, 435mg sodium, 12g carbs, 1g fiber, 2g sugars, 3.5g protein -- PointsPlus® value 2*

• 6 slices center-cut bacon or turkey bacon
• 12 small square wonton wrappers (stocked with tofu in the refrigerated section of the market)
• 1/4 cup fat-free mayonnaise
• 3 tbsp. Hellmann's/Best Foods Dijonnaise (or another mild creamy Dijon mustard)
• Dash each garlic powder, salt, and black pepper
• 3 large plum tomatoes, chopped
• 2 cups finely chopped romaine or iceberg lettuce

Directions

Preheat oven to 350 degrees.

Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Set aside to drain and cool on paper towels.

Spray a 12-cup muffin pan with nonstick spray. Place each wonton wrapper into a cup of the muffin pan, and press it into the bottom and sides. Lightly spray the wrappers with nonstick spray.

Bake in the oven until light golden brown, about 8 minutes. Set aside to cool.

In a large bowl, combine mayo, Dijonnaise, garlic powder, salt, and pepper. Mix well. Add chopped tomatoes and lettuce. Finely chop bacon and add about 3/4ths to the bowl; reserve the rest for topping. Gently stir until uniform. Set aside.

Transfer the cooled wonton shells to a plate. Evenly distribute the mixture among the shells, about 3 tbsp. per shell. Evenly top with remaining bacon. Serve immediately!

MAKES 6 SERVINGS

The little cowboy has been excited for two days about the field trip to his second grade teacher's home.  Today promises to be filled with roasting hot dogs, marshmallows, and playing outside with friends.  My family, which includes Mimi & Papa as well as the hubby, were excited to volunteer their help as well.  I can't wait to see the photos and hear the little cowboy's detailed report of how the festivities went.

This morning as I was doing devotions and prayers the little cowboy decided to come snuggle with me on the couch.  As I was praying he wanted me to hurry so I could go to the computer.  His thoughts constantly flicker towards one person and he awaits daily updates as to the "lockdown" that is currently at Day 20. 

He bows his head and prays as he asks for people to open their hearts to the ministry of FireEscape.  He then goes on to say,  

"Get on the computer Mom and check to see where we're at", he asks impatiently. 

For those of you who don't know what I'm talking about ~

Minister DJ Dangerfield is still being held captive at the FireEscape Coffee House as the 2011 Share-A-Thon is still going on.  

DJ is at Day 20 of his fundraiser.  

He must stay locked up (day & night) at the FireEscape until his

entire goal for donations is raised. 

DJ has to raise 500, one time $25 or more donations AND 130 monthly $25 sponsors for FireEscape.  As I stated above, he is at Day 20 of the fundraiser and he has 158 donations to go before he can go home!

From DJ's Facebook Page . . . . .

‎2011 FireEscape Coffeehouse (Music Venue, Youth Ministry) Share-A-Thon is going on right now~ Only 158 donations to Go! Almost there! www.fireescape.net to donate or PO Box 165 Chanute, Ks 66720, or Bring it to me 126 west main!

FireEscape Coffee House has been a strong supporter of our Neosho County Meltdown in so many ways.  They not only are participants themselves but they have donated air time, space for our fitness classes, and have promoted our event on their website & Facebook page.  I am so appreciative of all of their hard work & efforts that have helped promote Neosho County Meltdown.

As I read DJ's post from last night as to where he was at with the donations for the Share-A-Thon the little cowboy and I prayed again for God's abundance and to open the communities heart for the FireEscape.  The words that came out of the little cowboy's mouth had me thinking about what we could do to help finish this race to the finish line.

"I'm sure Jada misses her Daddy and wants him home for Sunday dinner after church Mom".  I nodded in agreement and then the little cowboy went on to say that if everyone who was a friend, attended church, and was a Facebook friend (he thinks it is awesome that DJ has 2000+ friends on Facebook) donated $25 instead of going out for dinner after church that DJ could spend his Sunday dinner at home with his family.

Remarkable!

Think about that one for a moment.  An 8-year old mind amazes me.

At that moment through the Sirius radio the chorus from Sidewalk Prophets came on that said all that needed to be said.  DJ is holding strong in the Lord that our community will band together for this great cause.  As you read the words below, or click on the link to hear Sidewalk Prophets song, I pray you find it in your heart to help one of our supporters for our Meltdown and give back to those that have given so graciously to us!

Be strong in the Lord and,
Never give up hope,
You're going to do great things,
I already know,
God's got His hand on you so,
Don't live life in fear,
Forgive and forget,
But don't forget why you're here,
Take your time and pray,
These are the words I would say,

http://youtu.be/1bItzgw7OAU

Insanity Thursday



Proverbs 4:20-22

My child, be attentive to my words; incline your ear to my sayings. Do not let them escape from your sight; keep them within your heart. For they are life to those who find them, and healing to all their flesh.

Psalm 91:3-4

For he will deliver you from the snare of the fowler and from the deadly pestilence; he will cover you with his pinions, and under his wings you will find refuge; his faithfulness is a shield and buckler.

The second grade class has started a new bible memory verse to memorize ~ Psalm 91.  The little cowboy has found it very easy to memorize and I included Psalm 91:3-4 for you to read above as it ties into today's blog message. 

My dad, aka Papa, had knee surgery about 4 weeks ago.  It has been 30 days of ups and downs.  He is progressing very well with his recovery but for someone who has been very active prior to the surgery, he feels he is not doing as well as he should be.  He has done a spectacular job with his therapy and been diligent in icing the knee and following all of the orders given by the doctor, home health, and his physical therapist.  A large part of his exceptional healing and speedy recovery has been my mother, Nonna to the little cowboy.  My mother has been there for my dad every step of the way (giving for better or worse new meaning), taking care of him, driving him to his appointments, and being a real trooper during this recovery phase post surgery. 

It has been a very trying time for everyone as dad recovers.

Every prayer we have had at our house has included Nonna & Papa for the past several weeks.  Last night when we were saying our bedtime prayers the little cowboy told me that he had placed Papa's name on the prayer board at school.  He went on to say that the prayer boards are in every room at our school ~ even in the "big kids' rooms.  "Mom, I know what happens when one person prays but when a whole bunch of people pray God can't help but hear all of those voices and miracles can happen!" 

He then went on to say that he didn't put Nonna's name on the prayer board because he didn't know how to explain to the teacher what SANITY was!!! 

The hubby couldn't stop laughing!

As the Holiday season approaches I find that it can be an insane time of year.  Everything can get out of focus and of course exercise seems to be last on the list. 

I am cautioning you to not let that happen. 

Exercise helps to reduce stress. 

When you put yourself first you never feel like you are arriving dead last in the race of life.

So how do you balance the holiday's, the parties, and exercise.  Easy.  PLAN FOR IT!

Start now and research healthy recipes, appetizers, family favorites that have less fat, and make sure to keep moving.  My plan for the holidays is to do my workouts first thing in the morning and to have at least 4 days of 60 minutes worth of exercise. 

I don't want the New Year to be full of regrets of unhealthy holiday eating.

I want to rejoice in the way my healthy body feels and I want to fuel it with foods that are good for me ~ that doesn't mean I'm not going to eat a few of my family favorites. 

I'm only going to do that for one day and I'm going to exercise a little more than usual in order to enjoy it!

Have a blessed day ~ Stephanie 

More recipes!



Makes 10 Individual Taco Salads, 1 points+ each

Nutritional information per Individual Taco Salad

• 10 Thin Won Ton Wrappers (New Hong Kong Won Tons have the lowest points+!)
• 1/2 cup fat free refried beans, warmed
• 1/2 cup ground turkey taco meat, cooked
• 1 oz low fat sharp cheddar cheese
• 1 cup romaine lettuce, shredded
• 1/2 cup tomatoes, diced
• 1 Tbsp black olives & sweet cherry peppers, sliced
• 1 Tbsp 0% Greek Yogurt, drizzled (it’s your sour cream!)
• Hot sauce and cilantro to garnish

INSTRUCTIONS
1.  Preheat oven to 400 degrees.  Spray a large muffin pan with nonstick spray and line with won ton wrappers.  Bake for 3-4 minutes or until golden and browned.  Make sure to watch the won tons because they cook quickly.
2.  Layer up your taco salads!  Start by placing 1 tsp of beans and meat into each “taco shell”.  Then, top with lettuce, tomatoes, olives, cherry peppers and cheese. 
3.  Place Greek yogurt into a Ziploc baggie and cut off a small corner.  Drizzle over taco salads.  Top with a dash of hot sauce and cilantro, if using, and dig in.
Makes 10 Individual Taco Salads, 1 points+ each
Note ~ For those wondering ~ It is 10 points+ for the ENTIRE plate ~ DEAL!

Mashed Sweet Potatoes Brulee

 I am starting to post Thanksgiving recipes since it's right around the corner, so we are testing out lots of side dishes in my home. We really loved this recipe, I can happily say this is the dish that finally turned me into a sweet potato fan.

To prepare ahead, make the mashed sweet potatoes the day before, then re-heat them before topping with sugar and broiling. Once you broil them, you'll want to serve them right away. If you are bringing them to someone's house, don't add the brown sugar topping until you are ready to serve.

Servings: 14 • Size: 1/2 cup • Old Points: 2 pts • Points+: 3 pts
Calories: 113.4 • Fat: 1.5 g • Protein: 2.2 g • Carb: 25.6 g • Fiber: 2.9 g • Sugar:14.8

:

• 5 1/2 lbs sweet potatoes, peeled and boiled until soft (6 cups cooked)
• 3/4 cup 1% milk
• 3 tbsp light butter, softened
• 1/2 tsp salt
• 1/4 tsp ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1/2 cup unpacked light brown sugar
• Directions:
  
  When the potatoes are cooked and soft, combine them with milk, light butter, salt, cinnamon and nutmeg and mash or puree until smooth.

Spoon into a 9 x 9 or 11 x 7-inch baking dish.  Preheat the broiler. Sprinkle 1/2 cup brown sugar evenly over top. Broil 2 minutes or until sugar melts, careful not to burn. Let it stand until the melted sugar hardens (about 5 minutes).

Recipes!



Southwest Chicken Ranch Salad or Wrap              

1 Large Rotisserie Chicken shredded

1 packet of Dry Fiesta Ranch Mix

Fat Free Sour Cream ½ of small container

Romaine lettuce pre cut in a bag

Small jar of salsa (add ¼ cup at a time until it gets to the consistency that you want)

1 Teaspoon of garlic sprinkled in

Black Beans (1 to 2 cans)  Rinsed, drained,

Corn 8 oz. Can rinsed, drained

1 package of weight watchers shredded Colby/jack cheese

Mix together in large bowl and serve as a salad or you can put it in a low carb wrap!

Skinny Rice Krispy Treats

Servings: 16 • Serving Size: 1 piece • Points: 2 pts • Points+: 2 pts
Calories: 84.4 • Fat: 0.7 g • Protein: 0.8 g • Carb: 18.9 g • Fiber: 0.0 g 

• 2 tbsp light butter spread (I used Smart Balance Light)
• 4 cups or 10 oz mini marshmallows
• 6 cups Rice Krispies
• cooking spray

Spray a 9x12-inch pan with cooking spray and set aside.  

Heat a large saucepan on low heat. Melt butter spread being sure to coat the bottom of the pot to prevent sticking. Add marshmallows and melt on low flame. Stir until completely melted, then remove from heat.

Add Rice Krispies to the melted marshmallows, and stir until completely combined (this is the hardest part, do this quick before the marshmallows cool). Press into the buttered pan with wax paper and cut them into 16 pieces.

Crock Pot Potatoes

Simple & easy on a cold fall evening ~ you can still have a potato once in a while:)

Servings: 4 • Serving Size: 1 potato • Old Points: 2 pts • Points+: 4 (large is 5 points+)

• 4 medium russet potatoes

aluminum foil

Toppings have extra points (light or ff sour cream, turkey bacon crushed, chives, broccoli)

Cook on low for 8 hours or high for 4 hours.

That's Impressive Friday

This morning was parent ~ teacher conference and I was doing my WalkFit workout before the hubby & I left to visit the school.  The little cowboy's bedroom door came open and he rubbed his sleepy little eyes and wandered over to the couch.  It takes him awhile to get his eyes open and he usually has to sit for a while before he's ready to talk.

The kick portion of the workout had begun and I was kicking my legs out and moving my hands to the beat of the music.  I thought the little cowboy had gone back to sleep but much to my surprise he yells out,

"Now that's impressive Mom!" 

I had to laugh as I finished my last set of kicks.  He was whooping and hollering each time I kick my legs out and he said, "higher, higher".

I know the kicks weren't as high or as good as a Rockette doing the Christmas show in Branson but it made me feel good that the little cowboy was impressed

with my kicking skills!

I was impressed today as well.  The scales showed that my high kicking and change in workouts is moving things in the right direction again.  I am down 1.8 pounds for the week and another inch off of my waist!  Impressive indeed!  Next week will more of the same workouts as we move towards the last few weeks of our Meltdown.

Great job this week Meltdowners and I congratulate you on losing 203 pounds and

98.8 inches at the Midway part of our Meltdown!

With love & appreciation ~ Stephanie

I've got a secret Wednesday



Therefore, having put away falsehood, let each one of you speak the truth with his neighbor, for we are members one of another.

Ephesians 4:29

Last night our family discussion turned to a scenario that the little cowboy encountered on the playground yesterday.  He asked, "What exactly is a BIG secret, Mom?"  I know we don't keep regular secrets at our house but it happened on the playground that a group of kids were keeping a BIG secret.  It made me feel bad because they wouldn't discuss it or talk about it with some us.  They kept saying we have a BIG secret that you don't know about and we're not going to tell you.

Remember when you told me that secrets never build anyone up and you always need to be honest and tell the truth ~ you were right mom.  It made the kids that didn't know the BIG secret feel bad and left out.  We wondered what the secret was and then, at the end of the day, before we lined up to go outside the secret came out. 
The secret was that there was no secret.


Mom, I decided to tell everyone what you told me.  I was honest and true.  I told the secret holder that kept chit chatting about knowing the BIG secret, that a secret didn't
build anyone up. Next time I hoped he would decide to be truthful because
it hurt the feelings of some of our class.  Mom, second grade is hard sometimes and today was one of those days!

I understood what the little cowboy was talking about when it comes to secrets.  I feel that the scale has been keeping a secret from me.  My pants feel different, my clothes feel different and I'm in smaller sizes yet the scale hasn't reflected it very well the past two weeks.

So today's post is going to deal with ways to break through a plateau.  Here are my top 5 ways to break through a plateau from personal research and things I am doing this week!!  If you have attended my fitness classes this week you already know we are doing things a little different.  Read below to see my reasoning:)

  If you've ever tried to lose weigh and keep it off for any sustained period of time - you may have hit a plateau. You have changed nothing, but suddenly the weight and inches no longer disappear.

The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).
The plateauing effect has to be the biggest motivation-killer there is ~ you feel like nothing you do is having any type of positive affect.  Then you stop coming to fitness classes, weighing/measuring, emailing your stats.  Before you know it you've hit the wall.

My best single word of advice is to make a change. Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).

What changes can you make?
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training
If you are not doing this as part of your Meltdown program, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.  Remember that we offer a strength training exercise night on Tuesday's for our Meltdown.

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working or working different muscles.  You have already noticed changes in our Meltdown fitness classes ~ additional minutes, higher intensity, and strength training.

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.

5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.

I know all that - What else is there?
Some of us seem to have more adaptive bodies than others. I remember our first Meltdown and I meal planned each week, had three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?

Chill out and back off... I was becoming obsessional. I started eating more protein, included 2 snacks in the day, and decided not to worry what the scale said. I gave my body and mind a break. In the process I have listened to my body and I eat more intuitively. Every person is unique, and we must learn how our individual body responds - and how to work with that.
So keep on keeping on and keep on track with your healthy lifestyle habits!
With love & appreciation ~ Stephanie

One Cupcake, Two Cupcakes, 3 Cupcakes . . . .

Last night after our 4 Mile Walkfit class I decided to take the little cowboy and Mimi on a tour of the Halloween decorations throughout Chanute.  I especially love the house on the corner close to 3rd street.  If you haven't had time to drive down by it take a moment after tonight's fitness class!  The owner built trees, constructed giant cement looking pillars, and there are even things up on the second story window.  Remarkable effort, time, & energy.  We drove by 5 times and I'm sure they are no stranger to people driving by very, very, slow to take a peek at all of their Halloween decorating.

After the last drive around the block I noticed it was very quiet in the car.  The little cowboy was in the back seat and I asked him if he wanted to have a snack when we got home (he had supper before we went to fitness class) or if he was hungry for a meal.  He went on to tell me he wasn't very hungry and I quickly said ok and then he said, . . . .

"I'm not really that hungry I just at 2 cupcakes!  I had the first one and it tasted pretty good so I went ahead and ate another one.  I'm thinking about having a third because I did all that exercise at our class and I think I need some calories"!

He didn't have a 3rd cupcake (they came from Mimi's when we went to pick her up for class & were in the backseat of the car ~ which were right in reach of the little cowboy's hand) but instead had a plate of chicken, corn, and pasta when we got home!  

Today's recipes are dedicated to satisfying the sweet tooth in all of us!

 

Snickerdoodle Trifle

• 1 premade angel food cake (homemade or store bought)
• 2 small packages of sugar-free, fat-free white chocolate instant jello pudding
• 4 cups of skim milk
• 1 T cinnamon
• 1/4 t. ground cloves
• 3 snack pack sized sugar-free, fat-free caramel jello pudding
• 2 small containers of Cool Whip Free
• Premade snickerdoodles (homemade or store bought

Cut the angel food cake into 1″ cubes.



Mix white chocolate pudding mix into 4 cups of milk and refrigerate for 5 minutes. Mix cinnamon, ground cloves, and caramel pudding into white chocolate pudding mixture.
Chop snickerdoodles.

In a trifle bowl, layer 1/2 of the angel food cake cubes, then pudding mixture, then 1/2 of the chopped snickerdoodles, and 1 tub of cool whip. For the second layer, repeat but reserve some of your snickerdoodles to decorate the top. Refrigerate for a few hours before serving to let flavors settle in.



5 point White Chicken Chili

Ingredients

• 8 oz cooked skinless chicken breast, shredded
• 2 15-ounce cans great northern beans, drained and rinsed
• 2 4-ounce cans chopped green chiles
• 4 cups fat free chicken broth
• 1 1/2 cups onion, chopped
• 2 medium jalapeno peppers, seeded and minced (optional)
• 2 limes, juiced (optional)
• 1 tsp canola oil
• 4 garlic cloves, minced
• 1 1/2 tsp ground coriander
• 1 tbsp ground cumin
• 1 tsp chili powder
• 1/4 cup cilantro, finely chopped
• 3 tbsp reduced fat sour cream
• 1 tsp Kosher salt
• 1/2 tsp black pepper

Instructions

1. In a large pot or Dutch oven, heat oil over medium-high heat.
2. Add garlic and onion; cook, stirring occasionally, until softened, about 5 minutes.
3. Stir in chiles, jalepenos, cumin, coriander, chili powder and salt & pepper.Cook, stirring occasionally, for 5 minutes.
4. Add in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes.
5. Mix in chicken, lime juice and cilantro and cook for 5 minutes more.
6. Dollop each serving with 1/2 tbsp sour cream.

Preparation time: 10 minute(s)
Cooking time: 40 minute(s)

Number of servings (yield): 6

Serving size is 1 ¼ cups
Each serving = 5 Points +
PER SERVING: 223 calories; 3 g fat; 20 g carbohydrates; 29 g protein; 6 g fiber

Cowgirl Monday

I couldn't blog about the New York cowboy without letting you know he has a sister who is a little cowgirl as well.  She gives the little cowboy's a run for their money when she needs to but she's all "girly girl" and that's close enough to perfect for me!

I love to the see the little cowgirl when she travels down to Kansas to see her Nonnie & Papa.  Since New York is so far away and we only get to see them a few times a year the telephone has to give me my girl fix.  Saturday evening did just that as the little cowgirl had me in stitches.

The phone rang Saturday evening and it was the New York cowboy calling to give the Kansas cowboy the opening day deer season report from New York.  It seems that there were no deer to be seen (in the backyard) but all in all it was a pretty productive first day of deer season.  When asked what his favorite part of opening day deer season was the New York cowboy replied, "I guess just sitting there waiting on a deer!"

Since the Kansas cowboy wasn't home the New York cowboy handed the phone to his little sister who is the light of my life.  She has so much exuberance in her voice that you can feel her wiggling with excitement when she talks to you on the phone.  She had just put her PJ's on and was fresh from the bath with "good smelly lotion" as she calls it, that her Nonnie got for her at the Mall.  She told me she had pink lotion, blue lotion, and some purple lotion that smelled like flowers that she had chosen for tonight.  We both love Bath & Body so we had quite the conversation about our favorite scents. 

The little cowgirl went on to say that she not only looooooooovvvved Bath & Body good smelly lotions but that she loved Strawberries that were red all the way through, bananas, and sweet pickles which she had enjoyed on her ham shamwhish (sandwich) from this evening.  "What are you having for supper, she asked"?  I said the boys were getting tater tot casserole and homemade bread.  Excitedly she stated that she also LOVED homemade bread with butter and she told her mom when she was in Kansas next I would make her some so she could eat it at Nonnie's house.  She then went on to say, "You know what I really love ~

I really love my Nonnie"!

We then went on to discuss the little cowgirl's travels to Old McDonald's Farm on her field trip for school this past Friday.  She went on a tour of the Farm seeing all of the animals and got to visit the pumpkin patch.  She saw cow's, goat's and she actually got to pet the goat, and then she whispered in a very low voice, and I even think I saw Reindeer!  Her mom verified that there were actually Reindeer at this farm so the little cowgirl was correct.

We ended our conversation with a promise to talk tomorrow night as the Kansas cowboy will be calling to give his farm report of planting wheat with his dad.

After I hung up the phone I thought about my conversation with the little cowgirl.  I thought about her excitement about her travels and exploration of Old McDonald's Farm.  I thought about how she enjoyed smelly lotions and the joy it brought to her and I then decided that I had forgotten how much I love to soak in a tub filled with bubbles and how much I love good smelly bath lotion.

Today's post is about doing something indulgent that doesn't involve food.  So many times we use food as celebration.  Think about it . . . . We have a birthday meal, a congratulation meal, a get together with friends involves a meal, and as an Italian family we have a

MEAL BEFORE A MEAL.  Let me explain.

The hubby's first exposure to the loud Italian family was at my parents home at a holiday celebration.  Our family tradition is to have lots of our favorite snack items, appetizers, & dips out for everyone to munch on.  As tradition all of our family arrives to my parents house around 11 a.m. and we usually eat the true meal around 12:30 p.m.  The hubby hits the door and sees the smorgasbord of food and of course mom says, "fix a plate" and he does.  Actually he fixes several plates.  Then promptly at 12:30 p.m. mom brings out the ham, potatoes, ravioli, bread, and all the fixin's for the dinner.  The hubby eats very little of that and on the ride home I asked him if he didn't like ham and he said,
"I didn't know we were having a meal before a meal or else I
 wouldn't have eaten so much"!

This week I want your focus to be on celebrating but not with food.  Celebrate by talking to a friend you haven't visited with for a while, celebrate by getting a new smelly good lotion, or by spending some time playing a fun game, or going for a walk
or bike ride to enjoy the beautiful fall colors.