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.

Patience of a duck Friday



"Be still in the presence of the Lord, and wait patiently for him to act."
~ Psalm 37:7 ~

"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up."
~ Galatians 6:9 ~

My cousin from New York called me last night & left me a message while we were in our Zumba Class.  She is actually more like my sister and we are both only children.  Our dad's were in the grocery store together and we grew up only blocks from each other in our little town of Weir, Kansas.  We had only each other to rely on, stick up for, and lean up. 

Not much has changed today. 

We are still very close and I cherish our visits whether in person or over the phone.

Kristi was and always will be dear to me because she knows me like no one else.  I think when you're close like sisters you know each other and love each other through the good, bad, and the ugly! 

Her nickname for me (I'm 4 years older than her) was "No No" when we were little. 

My mother took care of Kristi every day while her mom, who was a nurse, went to work. 

Every day when Kristi came to the house her first decision before her choice for breakfast would be whether her dark, tight, naturally curly hair would be pulled into either one pony tail or two.  Her decision depended upon how I had my hair fixed for the day and her ribbons had to be the same color too! 

Back to how I received the loving nick name of No No . . . . .

Obviously I was a curious only child because my mother would call out, "No No" don't touch that or "No No" don't pick that up. 

Kristi quickly recognized that my name MUST be No No

and therefore applied it accordingly!  Our little cowboy thinks that it is so funny that Kristi thought my name was No No.  He can't believe we were once his age let alone that his Nonna was actually a mom before she was a Nonna!!

Today it's memory lane ladies and I can't tell you how many giggles I have had from last night until this morning telling the little cowboy more tales of Aunt Kristi and I.

Kristi is a pastor in New York and she has a little New York cowboy who is just like our Kansas little cowboy.  God truly has a sense of humor as he gave two only children ~ who were city girl's ~ two little outdoor cowboy's to raise!  Our cowboy's love to get together when they come down to visit and play whether it's on our farm or at Nonna & Nonnie's house in the city. 

Now for a New York little cowboy story.

The New York cowboy was so excited for duck hunting season.  His daddy is an avid duck hunter as was his dad.  Opening day arrived and the little New York cowboy tapped on his mom's shoulder at 3 a.m.   "Mom, I'm ready to go duck hunting" he said in anticipation of the day ahead of him.  Kristi told him he couldn't go out into the back yard to duck hunt until it was lighter outside.  

Another 3 hours passed and this time the New York cowboy came into his mom's bedroom and tapped her on the shoulder but he was fully dressed in his duck hunting gear!  Kristi got up and let the little New York cowboy go outside, set up his decoy's, camo, and with enthusiasm he settled in for his first duck hunting day (in their backyard).

His daddy had left at midnight that day to go out for the first day of duck season.  The little New York cowboy was left home because his mom said there was no way he could get up that early to go duck hunting so he had to stay home.  She was wrong!

With patience, perserverance, and the goal of duck hunting in sight the little New York cowboy mock duck hunted for 6 hours!  Finally he came in for a warm cup of hot cocoa and I'm sure he slept very good that evening after all the excitement

of opening day of duck season (in the back yard).

Just like the New York cowboy I want each of you to have patience when it comes to the scales.  Remember that the weight didn't come on overnight and it is going to take time, consistent exercise, and perserverance to reach the goal.

We are at the mid-way point of our Meltdown and I feel it's time to step it up AGAIN!  Not only am I stepping it up personally with my exercise but we will be stepping it up at classes this week.  We will be doing our first 5 mile Walkfit on Monday night, strength training with a short exercise session afterwards on Tuesday night, and Cardio Party Zumba on Thursday night!

Here is my personal plan for next week.  15 minutes of walking each morning (going to do 1 mile of Walkfit before showering each morning next week before work), plus an hour long workout on Wednesday & over the weekend.  Typically I get roughly 30-45 minutes of an outdoor walk or bike ride but I know how many calories I burn with a workout tape so that is what I'm going to focus on.  I weighed and measured this morning and I lost 1.2 pounds this week and another inch off of my waist.  The ladies at the office said I really looked like I had lost inches this week ~ thanks ladies it made my day!   

Weekly recipes will be updated on Monday ~ remember to look at the archives from the past two months and even back to April.  There are tons!  Make out your grocery list, cook for an hour for the week, and get outside and enjoy the beautiful fall weather!



Waiting is part of the process of becoming what God wants us to be ~ Love, Stephanie

Before and After Meltdown Participant

Two are better than one; because they have a good reward for their labour. For if they fall, the one will lift up his fellow: but woe to him that is alone when he falleth; for he hath not another to help him up.

Ecclesiastes 4:10

One of the greatest blessings of the Meltdown has been the new friendships I have made along the way.  It's like having an entire council of friends who lift you up, give you inspiration, and most of all know what you are going through along this journey.

Our posting today is from one of the blessings in my life from our first Meltdown.  This beautiful lady continues to be an inspiration to all of us!  She always has a smile on her face, a positive word to say, and a kindness in her heart. 

Today we celebrate Becky Stout & all of her accomplishments in her Meltdown journey.

Becky's Before photo

After Meltdown 1

It's hard to pick Becky out of this photo!  She is in the middle!!

Why did you decide to begin the Meltdown? 

 

We take family vacations every couple of years.  This year we were going to D.C.  I knew that would be a lot of walking.  I started walking on my own, before the first meltdown.  The meltdown sounded perfect for me.  I had decided to lose weight this year.   When the first one came along, it seemed to be a gift.  I thought it would keep me accountable.  Keep me from slipping back into my old ways.

 

I hadn't lost all my weight yet, and was excited that there would be a meltdown 2.  I really needed to tone my muscles, and the exercise classes are certainly doing that. 

 

 

        What has been the most fun about the Meltdown? 

 

I have really enjoyed meeting new friends and exercising with a group.  It is a lot more fun that popping in a DVD at home.  I look forward to the daily blog, and will miss that.  I also enjoy the dinners.  We had several on the first meltdown, and I am looking forward to the one next Wednesday.

 

          How much weight and inches (or sizes) have you lost since you began your journey? 

 

That is a tough one.  The weight is easy.  As of this morning, I weighed 158.6.  When I weighed in January, I weighed 205.  So that is 46.4 pounds.  My goal in January was to lose 55 pounds.  That seems overwhelming.  I went for 6 pounds as my first goal, to be below 200.  I had told myself I would not weigh 200 pounds.  Of course, I told myself I would not weigh 170.  Then 180.  Then 190.  Finally at 200 I had to do something.

 

After the first 6 pounds were down, I set a goal for 10 more.  It has really kept going.  Some weeks slower than others.  Sometimes I faltered and went back up a bit.  But I always kept my eye on the goal. 

 

I didn't measure myself when I started.  I thought I had the first meltdown card with me, but don't.  Maybe you could look up my waist size then.  I'm sure it was bigger.  Now it is 35 inches.

 

I was wearing 2X clothes on top.  Size 18 shirts.  I had elastic waist jeans, and never bought anything bigger than 16W.  But I was fooling myself.  Stuffing myself into them.  Now I can get into a size 12 jean.  With a zipper.  :)  Still a little snug.  :)  And I wear medium tops.  I haven't bought any shirt that was a size, but I think it would be 14.  With my height, I should be wearing smalls.  I will be.  :)

 

 

What is one piece of advice you would give to someone who wants to improve their health?

 

I have learned so much on the meltdowns.  Can't pin it down to just one.  Drink water.  I was never a water drinker.  Never drank much of anything.  I could bring a can of pop to work and still have some left at the end of the day.  Now I have a 20 ounce water bottle.  I try to drink 3 througout the day.  Adding the powdered drink mix makes it much easier.  My personal favorite is Propel Berry Zero.  It has a lot of vitamins.  I bought some Crystal Light strawberry banana hunger satisfaction and had some today.  It is a very close second favorite.  :)  If you are thinking they seem expensive, remember what a can of soda costs.  And you are worth it.  :)

 

I had a diet doctor tell me once to find the biggest apple I could and eat it every day.  That is still sound advice.  I usually eat a medium in the morning and another in the afternoon. 

 

I think, most important for improving your health, is to find an exercise you like and do it.  I like walking.  I walk for 30 minutes every morning.  The first thing I noticed when I started losing weight was that my legs were shrinking.  If you can find an exercise buddy, great.  But don't let them slow you down or bring you to a halt.  In bad weather, I go to walmart.  Just move.

 

It is hard for me to believe that before picture.  My almost 15 year old granddaughter said the perfect thing to me the other day.  She said, "Gramma.  I can't remember what you looked like when you were fat." 



Confident in who I am Wednesday

**Photo taken by one of our dear friends at their auction last weekend ~ the little cowboy was relaxing after sweeping all the fall leaves off of the sidewalk.

Therefore do not throw away your confidence, which has a great reward. For you have need of endurance, so that when you have done the will of God you may receive what is promised.

Hebrews 10:35-36

I love the time I spend with the little cowboy and we always seem to have conversations that bring a great awakening to my soul. 

He's insightful, funny, quirky, & at times wise beyond his years.

For the past few weeks we have been practicing the art of soccer in our backyard.  I played basketball and volleyball in school but we didn't have soccer.  I have found that it's alot of fun and another way we can spend time together, exercise, and enjoy the beautiful fall weather.

The little cowboy said he wanted to work on his ability to kick the ball and run at the same time.  He likes playing soccer but feels he wants to improve on his coordination and his understanding of the game.  We kicked or should I say he kicked, I chased, and we really did get a good workout!  After our practice session we were sitting on our deck enjoying the fresh air and some ice water. 

I asked him what he liked best about soccer?  His reply, "Just being outdoors and playing with my friends".  He then went on to say, "Mom, I'm not really that great at sports but God has made me confident in who I am, and I just focus on having fun". 

I sat there for several minutes and looked at his beautiful smiling face. 

He smiled back and said, "Let's go kick some more so I can work on my game".

Be confident in who you are.  You are not the same person today that you were 5 weeks ago.  You are different on the inside and on the outside. 

Each weigh in week brings you that much closer to your goal.  I usually say never look back ~ it doesn't matter where you started ~ it matters where you finish.

Today I'm going to tell you to take a quick glance back to where you were at the beginning of the Meltdown.  Look at how many inches you have lost, how much weight you have lost, and most of all look at how strong you are. 

Celebrate in the confidence this Meltdown has brought to you.

For me it has brought confidence in my ability to become a runner.  I have started running, yes I said running.  I have started out small and I pace myself but I power walk for a half mile then jog for a little while, back to power walk, then jog.  It helps to increase my metabolism, endurance, & confidence. 

Just like the little cowboy I am enjoying being confident in who I am ~ just the way God made me!

Gingerbread Cake

180 calories per serving; 5 g fat; 1g dietary fiber

submitted by Tera Elliott

INGREDIENTS

• 2 cups unsweetened applesauce
• 3/4 cup molasses
• 1/3 cup vegetable oil
• 3 eggs
• 3 cups all-purpose flour
• 1 1/3 cups SPLENDA^® No Calorie Sweetener, Granulated
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoons ground ginger
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon ground cloves

DIRECTIONS

1. Preheat oven to 350 degrees F. Spray Bundt pan with butter-flavored cooking spray. Set aside.
2. Pour applesauce, molasses, and vegetable oil into a large mixing bowl. Add eggs. Stir well.
3. Blend remaining dry ingredients in a separate bowl. Mix well.
4. Add dry ingredients to the applesauce mixture. Stir well.
5. Pour cake batter into prepared pan. Bake in preheated 350 degrees F oven 50 to 60 minutes, or until a toothpick inserted in the center comes out clean. Remove from oven. Cool cake in pan on a wire rack approximately 20 minutes. Invert cake onto serving plate. Serve warm or cool.

I have been a CARB CRAVIN' Machine for the past few days!  I'm not sure if it was the piece of birthday cake I had which refueled my tastebuds for the sugar they have been missing out on or if it's the weather!  Whatever the case may be I'm praying it will soon be over.

**Photo taken by Stephanie at the Safari Zoological Park in Caney

Today our subject is about fighting the inner "grizzly" of cravings and I know firsthand how difficult it can be when your bear of a tummy takes over.  Is it mind over matter, do you give in and feel regret later, or is there a balance?

I personally feel that there are two options here.  First option is when the craving kicks in put a stick of gum into your mouth.  Sometimes it is just a habit of munching that can kick in and chewing gum wards it off.  When that doesn't work I go for a walk and take my mind somewhere else instead of focusing on a craving and debating with myself if it's worth it to eat it.  Sometimes I even do something as simple as brushing my teeth:)  If they came up with chocolate & peanut butter flavored tooth paste I'd probably be really happy!!

If the above doesn't take care of the craving I do find that I can balance the indulgence with exercise minutes.  I first find out how many calories, fat grams, and for me ww points plus that the item has.  Then I figure out how many minutes of exercise I have to do in order to have the indulgence ~ sometimes just doing that wards off the craving!!! 

This is a lifestyle change for healthier eating and remember that it's ok to have a treat once in a while.  Not daily but once in a while.

Recipes for the Week

My version of Fried Rice that's not fried

PointsPlus® Value:    4Servings:  6Preparation Time:  8 minCooking Time:  10 minLevel of Difficulty:  Easy

2 sprays cooking spray

2 Large Eggs slightly beaten

1 cup shredded carrots

1 cups sliced scallions (divided)

3 cups cooked white rice

1/2 cup frozen peas, thawed

1/4 cup low sodium soy sauce

Instructions

• Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.
  
• When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon. Cook until eggs are cooked through, about 1 minute more; remove eggs from skillet and set aside.
  
• Off heat, recoat same skillet with cooking spray; set over medium-high heat. Add carrots and all but 2 tablespoons scallions; sauté until carrots are crisp-tender, about 2 to 3 minutes.
  
• Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Gently stir in cooked egg and remaining scallions; heat through. Yields about 3/4 cups per serving.

 

Crab Rangoon

Ingredients:

1/8 tsp garlic salt
1/8 tsp Worcestershire sauce
14 won ton wrappers
1 small green onion
4 oz surimi imitation crab
3 oz cream cheese

Directions:


In a small bowl, combine the cream cheese, garlic salt and Worcestershire sauce until smooth.

Stir in crab and onion.
Place 2 teaspoonfuls in the center of each wonton wrapper.

Moisten edges with water; bring corners to center over filling and press edges together to seal.

Place on a baking sheet coated with non-stick cooking spray.
Lightly spray wontons with nonstick cooking spray.
Bake at 425 °F (210 °C) for 8-10 minutes or until golden brown. Serve warm.

Makes 14 Crab Rangoon (2 Per Serving)

Nutritional Info Per Serving: Calories 94; Total Fat 2.29g; Cholesterol 12mg;
Sodium 147mg; Potassium 40mg; Carbs 12.03g; Fiber 0g; Protein 5.76g

**I am going to try it made with laughing cow and lower fat cream cheese.  I will report the stats and taste to you.

Baked Potato Soup

1 TBSP butter
1 large sweet onion (for 1 cup chopped)
2 (14.5 oz ) cans fat free chicken broth
6 (about 10 oz each) baking potatoes, BAKED
1 cup fat free milk
1 /2 cup fat free sour cream
1 /4 tsp. Salt or to taste

Pinch of Garlic
1/8 tsp. Black pepper
Real Bacon Bits, to taste (optional)Shredded Cheese, to taste (optional)

green onions (optional)

Melt the butter over medium heat in a 4 1 /2 quart dutch oven or soup pot. Add chopped
onion. Raise the heat to medium high and cook for 2 minutes until the onion begins to
soften. Meanwhile, cut the baked potatoes in half. Add the broth to the soup pot, raise the
heat to high and bring it to a boil. When the soup boils, reduce the heat to medium.
Meanwhile, scoop the insides of the baked potatoes within 1 /4 inch of the sides into a 2
quart or larger bowl. (You will have about 3 cups of potato.) Reserve the skins for another
use. Using 2 knives, cut the potatoes into bite sized pieces. Add the potato to the pot. Add
the milk and sour cream. Stir well. Do not let the soup boil once the milk is added. Reduce
the heat if necessary. Add the salt and pepper. Cook 3 to 5 minutes more or until heated
through. Serve at once. Garnish with optional bacon bits and cheese, if desired.

Serves 4

Per serving (WITHOUT bacon bits or cheese):

Cal 219 Fat 7g Sat fat 5g Chol 25g Prot 11g Carb 27g Fiber 2g Sod 385mg

Race Cars, Driving, & Celebration!

The little cowboy is officially 8 today!  He told me he has 6 more years until he can drive & he's counting it down!! 

**He's not really driving the 4020 tractor ~ he just knows what to do to start it.  Thank goodness his feet can't reach the floor pedals.

His Papa restored the 55' Chevy & won first place at Chanute's car show.  The little cowboy loves classic cars and building engines, tree houses, & benches.  His birthday brought many nostalgic items to unwrap in the form of old records (think Shawn Cassidy, The Jackson 5, & the theme song from Happy Days) to play on his record player from Mimi's basement, a pair of 70's model trucks (one a grain truck and the other a flatbed truck) to use when he carpet farms (from the hubby's collection when he was a kid), and his Nonna surprised him with a kid size model of our old farm truck "Old Blue" that she custom built from scratch.  I told her it looked like it should be in the movie Cars! 

Old Blue even has a pull down tailgate, running boards, and the little cowboy can actually fit inside of it!  He played with that for hours. 

Now for the cake . . . . . . drumroll please . . . .

Donna, whom I work with created this masterpiece of a birthday cake!  The little cowboy described in great detail what he wanted on his birthday cake and she worked her magic to create it!  The scene involved the little cowboy who has just shot his first turkey, his black lab is with him, and of course there has to be a trophey of a turkey ~

And he had to eat the shot turkey first!  It was actually a yummy cake ball.

 

Thank you Donna for your creative genius-ness and for loving the little cowboy so much!  The hubby said it was too much of a masterpiece to eat!!  But we did:)

 



My stats for the week included a .4 increase on the scale and a 1 1/2 inches off of my waist.  Not sure why I had a slight increase but it was the week that we all tend to retain some water so I hope to see a decrease this week. 

Overall we saw a mixture of decreases either on the scale or on in measurements.  One but typically not both.  That's normal for the week we are in and I want to remind you that this week is a crucial week as far as momentum starting to wain.

For many Meltdown participants they start to buy in to the excuse of not moving as much as they have in weeks past, they start to nibble a little bit more, and before they know it they have derailed.  Don't buy into any excuse you give yourself!  The facts are there and you have witnessed it yourself.  If you exericise 3 X's a week for a minimum of 45 minutes a session or 4 times a week at 30 minutes of exercise time YOU WILL see a decrease either in waist measurement or on the scale!!

Don't stop doing what got you the results the past few weeks!  Keep the pace, stay strong, and stay moving!

**If you haven't tried the skinny potatoes you MUST!!  They are so good the farm boys even said they would eat them in place of regular potatoes.  I used Yukon Gold potatoes.

We're going to decorate the yard this weekend as part of our 6 day Celebration for the little cowboy's 8th birthday.  For the past two weeks we have written down a week long "wish list" of things he wants to do every day leading up to his birthday.  So Friday's wish list involves pumpkin shopping for his caterpillar pumpkin and purchasing our spray paint and felt. 

Zumba classes will begin this Thursday so make sure to be there!!  It will be at FireEscape Coffee House and we will begin promptly at 6:30 p.m.  Our first session is important because it's the learning phase of Zumba ~ we will be learning the steps but it is still an intense workout.  Then the following weeks will be a full 60 minute session of Zumba.  It's not as intense as our "last chance" Turbo Jam workout but it keeps the heart rate up and burns lots of calories.

Today's recipes include a family favorite that everyone will love and a healthier version of mashed potatoes!  My boys have been craving potatoes and I haven't fixed any except sweet potatoes so I'm going to try the skinny version over the weekend.

Taco Casserole

Ingredients: 1 lb. boneless skinless chicken breasts, cut into bite-size pieces 1 large green pepper, chopped 1 large red pepper, chopped 1 Tbsp. chili powder 3/4 cup chunky salsa, divided 2 oz. (1/4 of 8-oz. pkg) Philadelphia, cream cheese, cubed 3/4 cup mexican 2% milk shredded four cheese, divided 8 whole wheat tortillas (6 inch)

Directions

Directions:
Heat oven to 375ºF.

Heat large skillet sprayed with cooking spray on medium heat. Add chicken, peppers and
chili powder; cook and stir 8 min. or until chicken is done. Stir in 1/4 cup salsa and
Neufchatel; cook and stir 3 to 5 min. or until Neufchatel is melted and mixture is well
blended. Stir in 1/4 cup shredded cheese.

Spoon heaping 1/3 cup mixture down center of each tortilla; roll up. Place, seam-sides
down, in 13x9-inch baking dish sprayed with cooking spray; top with remaining salsa and
shredded cheese. Cover.

Bake 20 min. or until heated through

Yield: 8 Servings (1 Enchilada Per Serving)
Nutrition Information:
225 calories; 7.5 g fat; 45 mg cholesterol; 19 g carbs; 19 g protein; 2 g fiber; 460 mg sodium

Skinny Mashed Potatoes

Servings: 5 servings • Size: 3/4 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 159.6 • Fat: 1.7 • Carbs: 32.3 • Fiber: 3.2 • Protein: 4.5

2 lbs (4 medium) yukon gold potatoes, peeled and cubed

4 large garlic cloves, peeled and halved

1/4 cup fat free sour cream

1/4 cup fat free chicken broth

2 tablespoons skim milk

1 tbsp light butter

kosher salt to taste

dash of fresh ground pepper

1/4 cup fresh herbs of choice: parsley, thyme, tarragon

Directions:

Put potatoes and garlic in a large pot with salt and enough water to cover. Bring to a boil. Cover and reduce heat. Simmer for 20 minutes or until potatoes are tender. Drain and return potatoes and garlic to pan.
Add sour cream and remaining ingredients. Using a masher, mash until smooth. Season with salt and pepper to taste.

4 Miles, 4 weeks, & 4 recipes!



Let's start with the subject of 4 miles and 4 weeks . . . . . . .

Last night's Walkfit was so amazing!  We are at the beginning of our 4th week of Meltdown and we broke another record and completed 4 miles in less than an hour!!!  We'll have one more week of 4 miles and then we'll move up to 5 miles.  Way to go!!

It's our 4th week of our Meltdown and this is the week that you will see another decrease in the number on the scales.  The first week is always a good number and then the next few weeks seem to level out and then decrease slightly.  At week four your body has become more efficient at burning calories.  With strength training you have built muscle and with each minute of exercise you log in you will find you sweat faster and burn more calories, which results in a loss on the scales.  Be diligent in your healthy eating this week and you can see a BIG difference on the scale for Week 4.

4 new Recipes

Ranch Roasted Red Potatoes Recipe

Ingredients:
- 12 oz red potatoes, washed and quartered
- 1 packet Ranch Dressing Dry Mix
- non fat, olive oil cooking spray
- 1 tsp salt
Directions:
Preheat oven to 425 degrees. In a large bowl add potatoes and spray lightly with the cooking spray. Then, add in the Ranch mix and salt, and toss well to coat each potato piece evenly. Spray a baking sheet with non stick cooking spray and spread out potatoes evenly on sheet. Bake in oven until potatoes are cooked through, and edges start to turn very dark brown, approximately 20-25 minutes. Serve immediately.
Entire recipe makes 4 servings
Serving size is 1/4 of recipe, approx 1/2 cup
Each serving = 2 Points +
PER SERVING: 78 calories; 1g fat; 18g carbohydrates; 1.75g protein; 1.5g fiber

 

Chile Con Queso Recipe

Ingredients:
- 1 10-ounce can diced tomatoes, drained
- 1/2 cup diced Anaheim chilies
- 1/2 cup light ale beer
- 1 3/4 cups reduced fat shredded sharp Cheddar
- 1 1/4 cups skim milk
- 1 large onion, chopped
- 3 cloves garlic, minced
- 3 tbsp cornstarch
- 1/4 cup fresh cilantro, chopped
- 1/4 cup sliced green onions
- 2 tsp lime juice
- 1 tsp salt
- 1/8 tsp black pepper
- 1 tsp ground cumin
- 1 tsp chili powder
Directions:
Spray a large saucepan with non fat cooking spray and set over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer.
Meanwhile, whisk the remaining 1/4 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, chilies, lime juice, salt, pepper, cilantro, green onions, chili powder and cumin . Serve warm, garnished with a bit of cilantro.
Entire recipe makes 4 cups
Serving size is ¼ cup
Each serving = 1 Points +
PER SERVING: 75 calories; 2 g fat; 3 g carbohydrates; 4 g protein; 1 g fiber

1 1/2 tsp garlic powder
1 1/2 tsp onion powder
1 1/2 tsp ground black pepper
1 (3 lb) boneless pork shoulder roast
2 large onions cut in thin wedges
1 tsp celery salt
1/2 cup water
2 cups broccoli slaw mix
1 cup light mayonnaise
16 whole grain hamburger buns

Directions:

1. In a small bowl, stir together garlic powder, onion powder, pepper and celery salt. Trim fat from meat. Sprinkle the spices evenly over meat; rub in with fingers.
If necessary, cut meat to fit into a 3 1/2 or 4 quart slow cooker.

2. Place onion in bottom of slow cooker. Add meat. Pour water over meat.

3. Cover and cook on LOW 8 to 10 hours or HIGH 4 to 5 hours. Remove meat and onions from cooker to a cutting board; discard cooking liquid. Using two forks, pull meat apart into shreds. Tote meat in slow cooker. Tote broccoli and mayonnaise dressing in an insulated container with ice packs.

4. To serve, in a small bowl, combine shredded broccoli and 1/4 cup of the mayonnaise dressing. Spread bottoms of the buns with the remaining mayonnaise dressing. Place meat mixture on bottoms of buns. Top with shredded broccoli mixture; replace tops of buns.

Yield: 16 Sandwiches Serving Size: 1 Sandwich per serving.

Weight Watchers Points Plus+ = 7 Per (1) Sandwich Serving.

Nutrition Information:
Calories 270, Carbs 24 g, Fiber, 2 g, Fat 10 g, Protein 22 g

Chocolate Chip Cheesecake

Ingredients:
-10 oreos crushed (Quick fix mama used an oreo pie crust, cause she didn't wanna have to crush the oreos lol)
-8oz fat free cream cheese (in the box)
-8oz light cream cheese (in the tub)
-1 cup of sugar (see we are allowed to have the good stuff!)
-2 tbsp all purpose flour
-1 cup cottage cheese
-2 tsp almond extract
-6 large egg whites
-3/4 cup MINI choc. chips

Instructions:
-Preheat oven to 325 degrees
-lightly coat spring form pan with cooking spray and spread cookie crumbs lightly over bottom of pan
-Using an electric mixer mix together cream cheeses until well blended then add sugar and flower and mix again.
-in a food processor or blender puree cottage cheese until smooth. Add cottage cheese and almond extract to cream cheese mixture and mix again.
-Add egg whites and mix once more.
-Stir in 1/2 cup of choc. chips.
-Pour into spring form pan and sprinkle remaining chips on top.
-Bake until cheesecake puffs and center is almost set. About 60 minutes.
-Let cool completely and then run knife around edges to loosen and release pan sides. Cover and chill overnight. Cut into 12 slices. 1 slice =6 points

Updates, recipes, & Monday!

It's Week 4 and we are rejoicing in how strong our bodies are becoming and how much healthier we look & feel.  I am amazed at how much energy I have and how great I feel each & every day!

Here are a few quotes from our Meltdown participants on how the Meltdown has affected them so far . . . . .

Isn't it awesome to love to exercise now ~ I have so much energy now.  I can't believe how tired I was before ~ I don't want Meltdown to end.

 Sure have a good time at our work outs; that Turbo Jam really works!

Yes, I am super excited!!  I have been doing 3 miles on the elliptical every other night on the aerobic mode, and my turbo jam class, plus a few extras here and there!!  I am so excited!

That exercise does pay off.  :)

 

I have been inspired each day by your blogs - keep up the good work!

 

YIPPPPEEEEE!!!!!!!!

 

I am amazed by each and every one of you!  Your commitment to the exercise classes each week has been the biggest success of all.  And speaking of exercise ~ this was our last week for Turbo Jam and we did a GRUESOME workout!  It really was a Jillian Michael's kind of last chance workout before Friday's weigh in but it did pay off big on the scales.  Next week we will begin Zumba on Thursday night.  The class will be 45 minutes of learning the steps but you will get a workout during this learning session.

 

I always share my week with you because I get to see the stats on each of you and I feel it's only fair for me to be accountable to you.  I lost 2.4 pounds for last week and I am just slightly under a ten pound loss for the three weeks of Meltdown.  I take a photo of where I was at when we started the first Meltdown, where I ended, and where I am at as of this week.  I have been asked to repost it for you to see:)

 

 

Before meltdown

 

 

After and Currently

 

My goal is be down a total of 25 pounds for this Meltdown and to have my blood pressure in the healthy numbers range!!

 

 

My personal recipes for the week . . . .

I made a big pot of White Chicken Chili (September recipes) to pack for lunches.  The hubby can't stay out of it so I may not make it until the end of the week with it!  Salmon and Albacore tuna for supper with green beans & 1/3 of a cooked sweet potato.  I love sweet potatoes this time of year and they don't need anything on them ~ if you like sour cream on top try part of a laughing cow cheese wedge on top! 

 

Breakfast this week has been either oatmeal with a little pumpkin butter stirred in or an oarowheat 100 calorie flat bread bun topped with pumpkin butter and a banana or an apple.

 

I am excited to reach our 4 mile mark on Walkfit this week as well as starting our Zumba sessions!  You each motivate and inspire me and I want you to know how much fun I am having getting to know you and helping you become healthier!

With love & appreciation ~ Stephanie