Cream of Potato Soup

Cream of Potato Soup


Course: main meals
PointsPlus™ Value: 3
Servings: 12

Preparation Time: 0 min
Cooking Time: 0 min
Level of Difficulty: Easy


Ingredients
4 Tbsp cornstarch
32 oz reduced-sodium chicken broth
1 cup(s) water
1 Tbsp fresh oregano
1 Tbsp thyme, fresh
2 tsp rosemary
2 tsp white pepper
3 tsp table salt
2 clove(s) garlic clove(s), minced (medium)
2 cup(s) fat-free half-and-half
1/2 cup(s) vidalia onion(s), Minced
1 tsp olive oil
11 medium uncooked potato(es), peeled and cubed
Instructions

1.Peel potatoes and cut into cubes and rinse, set to the side.
2. In a pan heat oil, add minced garlic and onion until tender. Add to crockpot.
3. Add potatoes, water, fresh herbs, salt, pepper, chicken broth, and stir.
4. Cook on low for six hours stir occasionally.
5. Place cornstarch in 1/4 cup of cold water. Be sure to add the water to the cornstarch not vice versa. Stir to remove all clumps and if necessary add an additional teaspoon of water.
6. Place cornstarch mixture into the crockpot and stir.
7. Add half and half to mixture and cook for an additional 30-40 minutes on high.
8. Use an handheld cuisinart to blend the soup to desired creamy texture. (you may also use a blender, but be sure to let cool some before using the blender.
9. Top with turkey bacon, additional fresh thyme, chives and cheese
10. Makes about 12 servings each serving is 2 cups unless a thicker texture.

Fiber One Pumpkin Waffles

Fiber One Pumpkin Waffles


Course: main meals
PointsPlus™ Value: 3
Servings: 10

Preparation Time: 10 min
Cooking Time: 25 min
Level of Difficulty: Easy


Ingredients
2 cup(s) Betty Crocker® Fiber One® Pancake Mix Complete pancake mix
1/4 cup(s) canned pumpkin
2 tsp ground cinnamon
1 tsp pumpkin pie spice
2 tsp SPLENDA® Splenda sugar blend for baking
2 Tbsp canola oil
1 1/4 cup(s) water
Instructions

Mix ingredients together in medium size bowl.
Heat Waffle iron and coat with cooking spray.
Use iron as directed.
Makes about 10 square waffles.

Oven Fried Chicken Salad

To Make this I simply took one half cup of fiber one cereal, and put it in the food processor to make into crumbs. (you could also use cornflakes) I then took 1/4 of egg beaters,(or one egg) and placed in a shallow dish . I seasoned the crumbs with 2 tsp of garlic powder,2 tsp of onion powder, one tsp of salt, one teaspon of mrs dash zest herb blend, 1 tsp of dried thyme, and pepper to taste. I used a package of Tyson chicken tenders. I dipped them in the egg mixture and then the breadcrumbs. I then sprayed a cookie sheet with non stick spray and baked at 375 for about 15 minutes,or until chicken reched 170 degrees. I cut the chicken tnedes into bite size pieces. Then I mixed organic spinach, grapes cut in half, bell peppers, kalmata olives,carrots, goat cheese and tomatoes in a bowl tossed them. And then topped with dressing

Lemon Pepper Salmon, Baked Potato and Aspragus

Shoulder Dumbbell Exercises

Shoulder Dumbbell Exercises
Seated Shoulder Presses
1. Sit upright on bench with dumbbells over head. Make sure back is flat.
2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.


Reverse Flies
1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.


Front Raises
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

Chest Dumbbell Exercises

Chest Dumbbell Exercises
Flat Chest Presses
1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.


Incline chest press
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Chest Flies
1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Bob Harper - Workout Tips - Squats

Bob Harper - Workout Tips - Abs

Bob Harper - Workout Tips - Biceps/Triceps

Bob Harper's Inside Out Method - Tricep Dips Challenge

Bob Harper's Inside Out Method - Single Arm Shoulder Raises Challenge

Bob Harper's Inside Out Method - Forward Skaters Challenge

Bob Harper's 15 station workout!

I love this workout! They did this on the biggest loser
http://www.nbc.com/the-biggest-loser/exclusives/fitness/getting-fit/bobs-circuit-workout/
EXCLUSIVES Getting Fit
Bob Harper's 15-station Circuit W

Incline Chest Press
Grab a pair of dumbbells and challenge yourself with the weights. Sit back on the incline and press the weights above the chest and back down until your arms are in a 90-degree angle.

Rowing Machine
Keep your abs engaged and use your arm strength to pull the rower back, utilizing your upper back strength. This is a great activity for those of you that are looking for a cardio workout but can't handle the pressure of body weight on your knees and joints.

Overhead Presses
Standing with your legs at shoulder-width apart, core engaged, and palms facing front, press your arms straight up to the ceiling and lower your weights down below your heart.

Straight Bicep Curls
Standing with your legs shoulder-width apart, elbows directly to your sides. The only movement should be from your elbows down to your waste. Concentrate on activating your bicep muscle. Challenge yourself with moderate to heavy weights.

Step-Ups
A great cardio activity! Using a block for beginners around 12 inches high (for more advanced, 20 inches) step up as if you are walking up a flight of stairs. Keep your abs strong and use your leg strength to step up. Be careful when stepping off. Slow is always better.

Tricep Dips
Place your hands on a bench, fingers facing forward, feet flat on the ground and shoulders down away from your ears. Lower your hips down toward the floor until your arms are in a 90-degree angle and then use your triceps to lift your body back up to starting position.

Wall Sits
Lean your back against a sturdy wall with legs in a 90-degree angle as if you are sitting in a chair. Your quads, hamstrings and core will hold you in this position. This one is a KILLER!!!

Leg Extensions
A great quad exercise to strengthen knees, using an extension machine with a challenging weight, around 70 pounds. Sit up tall and focus on the contraction of the quads when you extend the legs into a straight position and then lower down slowly.

One -Armed Rows
Place your right hand on the bench and right foot on the floor, with a weight, around 25 pounds up to 45 pounds. Place the weight in your left hand. Keeping your back straight, and head and neck in a neutral position, lower the weight to the floor and then bring the elbow up to the ceiling, engaging your upper and mid-back muscles.

Underhanded Push-Ups
On a Smith machine drop the bar down about hip height. Get under the bar in a reverse push-up position to focus on your back muscles. This is one of my favorite exercises. It's a great way to get you ready for regular pull-ups.

Trunk Twists
A great core exercise. Stand with a challenging weight, shoulders relaxed, and twist your upper body from side to side with the emphasis on keeping the lower body stationary.

Planks
Another great core exercise, get your body down on the floor in a push-up position, but instead of being on your hands, get down on your elbows and hold position for 30-45 seconds. Make sure to focus on your ab strength.

Arc Trainer
A great piece of cardio equipment that gets your body weight off of your joints. When using the arc trainer, challenge yourself with the manual function. Hit the resistance up around 15 and pump your arms as hard as you can.

Wall Sits While Holding Medicine Ball Above the Head
Repeat the same movement as the wall sit but this time get a HEAVY medicine ball and hold it overhead to take this difficult exercise to a whole other level.

Treadmill Sprints
A great way to get your heart rate pumping. Jump on the treadmill and find a challenging speed, beginners around 6 mph and more advanced, 9-10 mph for an entire minute. This will increase your cardiovascular strength and is a tremendous fat burner.



Disclaimer: The content and other information presented on the site is for educational purposes only. The content is not intended as a substitute for medical counseling. Before starting this or any other diet or fitness program, consult your physician to determine if one or more of our diet and/or fitness programs are right for your needs. Do not start a diet or fitness program with us if your physician or health care provider advises against it.

Buffalo Chicken tenders

Buffalo Chicken Strips


Course: main meals
PointsPlus™ Value: 5
Servings: 4

Preparation Time: 0 min
Cooking Time: 0 min
Level of Difficulty: Easy

Serving size is 4 ounces

Ingredients
1/4 cup(s) Egg Beaters Egg Beaters
2 tsp onion powder
2 tsp garlic powder
2 tsp table salt
2 tsp dried parsley
1 tsp ground thyme
2/3 cup(s) Kellogg's Misc Corn Flake Crumbs
1/4 cup(s) Sunsun Louisiana Hot Sauce
1 tsp apple cider vinegar
2 Tbsp light butter, Unsalted, melted
16 oz uncooked boneless, skinless chicken breast, Cut into strips
Instructions

Preheat oven to 375 degrees.
Spray cookie sheet with non-stick spray.
Place egg beaters in a shallow dish or bowl. Add onion powder, garlic powder, salt, parsley, and thyme to cornflake crumbs and place in either a bag or plate.
Dip chicken breast strips in egg beaters then either place in a bag and shake to coat or dip in plate. Place on cookie sheet, and spray once more with cooking spray.
Bake for about 25 minutes or when internal temperature reaches 180 degrees.
Take melted butter and mix with hot sauce and vinegar and one dash of garlic powder. Pour over cooked strips.

Chicken Taco Soup

Chicken Taco Soup


Course: main meals
PointsPlus™ Value: 4
Servings: 10

Preparation Time: 0 min
Cooking Time: 0 min
Level of Difficulty: Easy

I cup is a serving

Ingredients
3 breast(s) uncooked boneless, skinless chicken breast
1 oz Old El Paso® Seasoning Mixes Mild Taco Seasoning Mix
8 oz canned tomato sauce
15 oz canned black beans
14 oz Bush's Chili beans - medium (pinto)
10 oz canned tomatoes with green chilis
1 cup(s) vidalia onion(s)
14 oz broth, any-type
Instructions

Place the onion, chili beans, black beans, corn, tomato sauce, beer, and diced tomatoes in a slow cooker. Add taco seasoning, and stir to blend. Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients. Set slow cooker for low heat, cover, and cook for 5 hours. Cook for five hours. Remove chicken breasts from the soup, and allow to cool long enough to be handled. Stir the shredded chicken back into the soup, and continue cooking for 2 hours. Serve topped with shredded Cheddar cheese, a dollop of sour cream, and crushed tortilla chips, if desired.

Low Fat Cornbread

Low fat Cornbread


Course: main meals
PointsPlus™ Value: 3
Servings: 10

Preparation Time: 0 min
Cooking Time: 0 min
Level of Difficulty: Easy


Ingredients
1 cup(s) all-purpose flour
1 cup(s) corn meal
2 Tbsp sugar
1/4 cup(s) unsweetened applesauce
1 cup(s) fat-free skim milk
2 item(s) egg white(s)
2 tsp baking powder
1/2 tsp table salt
2 tsp SPLENDA® Splenda sugar blend for baking
Instructions

In a bowl, combine the flour, cornmeal, sugar, baking powder and salt. In another bowl, combine egg whites, milk and applesauce. Stir into dry ingredients just until moistened. Pour into a 9 in. square baking pan coated with nonstick cooking spray. Bake at 400 for 15-20 minutes or until a toothpick inserted near the center comes out clean. Serve warm.









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General Tso's Chicken


Course: main meals
PointsPlus™ Value: 6
Servings: 4

Preparation Time: 20 min
Cooking Time: 10 min
Level of Difficulty: Moderate

You can enjoy this Asian classic by sautéing the chicken instead of frying it. The flavor's still there — just not all the fat.

Ingredients
3/4 cup(s) canned chicken broth, reduced-sodium
1 1/2 Tbsp cornstarch
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 medium scallion(s), chopped
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
3/4 pound(s) uncooked boneless, skinless chicken breast, cut into 2-inch pieces
1 cup(s) Minute Instant, whole grain brown rice
2 Tbsp Maple Mountain Maple Mountain Syrup
2 tsp olive oil
Instructions

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and red pepper flakes; cook, stirring frequently, 2 minutes. Add chicken; sauté until browned all over, about 5 minutes.
Add reserved sauce to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup chicken with sauce and 1/2 cup rice per serving.

Chicken Scampi

Sesame Chicken

Sesame Chicken


Course: main meals
PointsPlus™ Value: 6
Servings: 4

Preparation Time: 20 min
Cooking Time: 11 min
Level of Difficulty: Moderate

The restaurant version of this dish is loaded with fat, thanks to deep frying. We coated the chicken with flour and then pan-seared it to lighten it up.

Ingredients
2 Tbsp sesame seeds, raw
1 Tbsp water
1 Tbsp low-sodium soy sauce
1 Tbsp maple syrup
1 tsp ginger root, fresh, minced
1/2 tsp five-spice powder
1/2 tsp table salt
1/4 tsp black pepper
1 pound(s) uncooked boneless, skinless chicken breast, cut into 2-inch strips
4 tsp olive oil
8 oz uncooked boneless, skinless chicken breast, cut into 2-inch strips
3 tsp apple juice
Instructions

Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook until lightly toasted, shaking pan frequently, about 2 to 3 minutes; transfer seeds to a shallow dish and set aside.
Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder together in a small bowl; set aside.
Combine flour, salt and pepper together in a shallow dish; add chicken and turn to coat. Shake chicken pieces to remove excess flour.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté until browned on all sides, about 5 minutes. Add soy sauce mixture to chicken and cook until sauce thickens and is almost evaporated, about 2 to 3 minutes more.
Dip chicken pieces in toasted sesame seeds and serve, drizzled with any additional soy sauce mixture. Yields about 4 strips per serving.

Beef Asparagus Stir Fry

Print

Stir Fried Beef and Asparagus


Course: main meals
PointsPlus™ Value: 9
Servings: 4

Preparation Time: 600 min
Cooking Time: 0 min
Level of Difficulty: Easy


Ingredients
1 cup(s) quick cooking brown rice
2 tsp canola oil
1 pound(s) asparagus, Trimmed and cut into 2 inch pieces
1 Tbsp ginger root, minced and peeled
1 medium yellow pepper(s), Thinly sliced
1 pound(s) cooked trimmed beef round steak or roast
1 cup(s) scallion(s), Thinly sliced
3/4 cup(s) fat-free chicken broth
1 Tbsp low-sodium soy sauce
1/2 cup(s) canned water chestnuts
1/2 cup(s) sugar snap peas
7 small portabello mushroom(s), thinly sliced
Instructions

Cook the rice according to package directions. Meanwhile, heat a large deep nonstick skillet or wok over high heat until a drop of water sizzles the pan. Add the oil and swirl to coat the skillet. Add the beef and stir fry until browned and cooked through, about 4 minutes. With a slotted spoon transfer beef to a plate. Add the garlic and ginger to the skillet and stir fry until fragrant, about 30 seconds. Add the asparagus, mushrooms and snap peas and stir fry until crisp and tender, about 2 minutes longer. Stir fry until liquid is reduced, about 3 minutes longer. Serve with rice.

How I began the journey and why.

I decided to begin this journey at the end of July 2010. I no longer recognized myself in a picture I saw. My clothes were too tight, nothing fit well. My blood sugar was through the roof. I had no energy. I was super lazy! My knee that had an acl replaced a few years ago was killing me, the doctors told me the weight had to come off. I was basically slowly and surely killing myself. With diabetes comes many complications if it is out of control. My eyes were getting worse, I was getting cavities, and soon my cholesterol would soon go up.

So I said God if you give me the strength, I will give you 110% I would do whatever it took to it this time. This would be the last time for sure. I am not digging my grave with a knife and a fork.

So I joined Weight Watchers in August determined this time I would do the program as designed and not give up. I joined the local Family Y determined to get in the best shape of my life.

At first I could barely spend twenty minutes on the treadmill at first, but every day I added a minute until I was on that treadmill for seventy minutes.

Now I work out about five to six days a week. I just started to run on the treadmill. I take spin classes five days a week, and I love it! I vary my other cardio each day. I also do strength training three days a week. I love working out period! I keep trying new things each month to see just what I can do. In January, I plan on doing Bob Harper's Inside Out Dvd in addition to my regular workout.

Why am I blogging

I decided to start blogging because it is my dream to pay it forward. If I can help one person on their weight loss journey, or their road to better health and fitness, then it is so worth it. I do not believe I should keep all this info to myself! So please let me know what you think and if there is anything you would like to see!