Chicken Salad

So I decided I wanted to make my own chicken salad - I've resesarched many different recipes and I've combined what I wanted...

I had one more can of chicken I wanted to use, but from now on when I make this recipe, I will be using fresh farm-raised chicken from Whole Foods (NO more canned chicken!).

I also added in some sea salt and pepper - this recipe was still slightly bland so I would add in more lime juice next time and add in a red onion.  Put the salad on top of cucumber slices or Wasa crackers or wrap up in lettuce wraps with red pepper slivers to give it more kick!

Recipe name

Number of servings

Serves  people

Ingredients	Calories	Carbs	Fat	Protein	Mon Fat	Fiber
Members Mark | Sam's Club - Chicken Breast | In Water | Premium Chunk | Can, 1 container (355 gs ea.)	350	0	8	60	0	0
Daisy Light - Sour Cream, Light, 2 Tbsp (30 g)	40	2	3	2	1	0
Fage - Total 0% Non Fat Greek Yogurt (6oz), 3 oz.	50	4	0	9	0	0
Avocado - Californian, Raw, 120 g	193	10	18	2	12	8
Fresh - Lime Juice, 1 tbsp	3	1	0	0	0	0
Vegetables - Celery Stalk, 3 stalk 7-8 inches long	18	4	0	1	0	0
Add Ingredient

Total:	654	21	29	74	13	8
Per Serving:	164	5	7	19	3	2

Green Smoothie

Well I tried my first 'green' smoothie.  It's different...but I think I could get used to the taste.  Here is what I put in it:

2 Kale Leaves (I'm guessing about one cup chopped) = 30 calories
1 celery stalk = 5 calories
1 cup orange juice = 100 calories
1 tsp Spirulina Powder = 15 calories
1 Pear = 80 calories
1/2 scoop protein powder = 60 calories
Total calories = 290

I don't know if I could do it every day, but I decided to try blending everything instead of juicing.  I really don't like the amount of fruit that is required to juice, or the waste it produces.  I would love to have a juicer that juices the entire fruit/veggie.

04/18

I fixed a new recipe tonight that is worth sharing!

Chicken pasta (the picture doesn't do it justice):

1/4 tsp red-pepper flakes
1/8 tsp salt
1/4 cup sliced fresh basil (I had some fresh basil, but I also added a lot of dried basil)
1 1/2 tbsp olive oil (120 = 1 tbsp)
8 oz. chicken breast (7 oz = 200)
4 oz. whole wheat pasta (4.5 dry) = 475
3 oz (dry-packed) sun-dried tomatoes (I substituted Roma tomatoes = 4.5 oz = 22)
3 cloves garlic

This makes 4 cups = 825 calories.

Add .5 oz pine nuts & 1 tbsp feta cheese on top of bowl.

I had 1 1/2 cups = 310 calories + .5 oz pine nuts (95) + 1 tbsp feta cheese (10) = 420 calories!

1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.

2. Heat oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked.

3. Drain pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 Tbsp of pine nuts. Top with more basil, if desired.

04/09

I fixed a couple of recipes out of my 400 Calorie Dinners Cookbook:

Cilantro Lime Fillets p. 70

3 (4 oz) cod, tilapia, or flounder filets (110)
1/4 tsp pepper
1 1/2 tsp olive oil (60)
1 1/2 tsp dried onion flakes
1 clove garlic, minced
3/4 tsp ground cumin (I didn't use)
2 tbsp fresh cilantro
1 lime, peeled and thinly sliced (I didn't use)
1 tbsp margarine, melted (I didn't use)

Preheat the oven to 375 degrees. Place each fillet on a piece of heavy-duty foil. Sprinkle the fish with pepper. Heat the oil in a small saucepan over medium heat. Add the onion flakes and garlic; saute for one minute. Stir in the cumin. Spoon the sauteed mixture over the fillets. Sprinkle 1/4 of the cilantro over each fillet. Place a few lime slices over each fillet and drizzle with margarine. Fold the foil over the fillets, sealing the edges. Place the foil packets on a baking sheet. Bake for 35-40 minutes, or until the fish flakes easily with a fork.

Black Beans and Rice p. 116 - slightly altered

1 tsp olive oil (40)
1 onion, chopped (1/2 cup = 32)
2 cloves garlic, minced
1 cup uncooked brown rice (it calls for white rice) (150)
1 cup vegetable broth (10)
1 tsp ground cumin
1/4 tsp cayenne pepper
1 can black beans, rinsed and drained (385)

Heat the oil in a large pot over medium-high heat. Stir in the onion and garlic; saute for 4 minutes. Stir in the vegetable broth and bring to a boil; stir in the rice and bring to boil. Reduce the heat to medium-low and simmer for 5 minutes. Removed the pot from the heat and let stand 3 minutes. Stir in the cumin, pepper, and black beans; toss until well mixed and let stand a few more minutes.

620 Calories total/4 1/2 cup servings = 155

I ate 4.5 oz of fish = 155 calories + 1/2 cup beans (155) + 1/2 cup edamame (100) = 410 calories!

04/07

Well I don't want to do this, but I need to calculate the calories from yesterday's food binge:

Subway turkey sandwich = 380 cal

6" Turkey Breast (280)

Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. Values do not include cheese unless noted.

Light Mayonnaise (1 T = 50)
Swiss Cheese (2 triangles = 50)

Subway's Nutrition link

Chipotle Steak Burrito = 1130 cal (OMG!!!!!!)

I ate the ENTIRE thing - I usually order the hard tacos, but I was really in the mood for one of their burritos! :)

Flour Tortilla (burrito = 290)
Cilantro-Lime Rice (3 oz = 130)
Black Beans (4 oz. = 120)
Steak (4 oz. = 190)
Fresh Tomato Salsa (3.5 oz. = 20)
Cheese (1 oz. = 100)
Sour Cream (2 oz. = 120)
Guacamole (3.5 oz = 150)
Romaine Lettuce (2.5 oz = 10)

Chipolte's Nutrition link

04/06

I hosted bunco last night, and made the following dip. It's really easy & everyone likes it, but I was not sure how many calories were in the recipe.

Mexican corn dip:

1 can corn (280)
1 can black beans (385)
1 cup fat-free Italian dressing (120)
2 tablespoons chopped cilantro

785 calories = 7 cups = 115 calories per cup

04/04

I fixed one of my favorite dinners tonight:

Middle Eastern Chopped Salad

Flat Belly Diet! Family Cookbook page 96

Ingredients:
1/4 cup olive oil (480)
2 tablespoons red wine vinegar (0)
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
3 tomatoes (90)
1 cucumber, peeled, seeded (20)
1 red bell pepper (40)
1 green bell pepper (40)
8 ounces precooked boneless, skinless chicken breast (220)
1/4 red onion, finely chopped (15)
2 tablespoons chopped parsley
2 tablespoons crumbled feta cheese (45)

Toast one whole wheat pita (I used Joseph's flax oat bran & whole wheat Lavash Bread)100 cal each square.

1. Whisk together the oil, vinegar, garlic, salt, and black pepper and a large bowl.

2. Seed the tomatoes and coarsely chop. Chop the cucumbers, bell peppers, and chicken into similar – size pieces. Add to the oil mixture along with the red onion, parsley, and feta.

3. Divide among bowls. Toast the pitas and cut each into four wedges. Serve two wedges per person.

This makes 7 cups. The total amount of calories (minus the pita bread) is 730 cal/7 cups = 105 calories per cup.

I had 2 cups = 210 + 100 cal pita = 310 calories!!! :-)

03/19

Well here I am back again to blog. I really like www.myfitness pal.com, but they don't make it very easy to login recipes and then figure out calories. So I'm going to list what I'm making for dinner tomorrow night and figure out my calories from here. I need an app on my phone to be able to blog easier from here because I'm doing it from the website right now and it's kind of difficult. If it was on my phone, I would be more apt to use this blog again.

Dinner: cal

Black Bean Chili
 
Ingredients:
2 Tbsp. olive oil (240)
2 large onions, diced (60)
3 cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped (40)
3 (14 oz.) cans diced tomatoes, undrained (230)
2 tsp. cumin
1 Tbsp. chili powder
1/2 tsp. crushed red pepper flakes
10 oz. pkg. frozen corn (200)
2 (15 oz.) cans black beans, drained and rinsed (760)
1 cup picante or taco sauce (80)

Preparation:

In a heavy skillet, saute onions in the olive oil until tender, stirring frequently. Add garlic and cook 2 minutes longer. Add cumin and cayenne pepper, and whatever other spices you might like. Cook for two minutes longer.
Mix all ingredients into a 4-5 quart slow cooker. Cover and cook on low about 10 hours. If you have a newer, hotter cooking crockpot, cook on low for 6-7 hours.
 
This recipe made a huge pot of chili. I'm pretty sure there is at least 12 cups in the pot.
1,700 calories/12 = 150 calories per cup

http://busycooks.about.com/od/hotsouprecipes/r/cpveggiechili.htm

12/27

Well here we are at the end of the year and I can't believe I haven't blogged in over two months! Unfortunately it shows on my belly....working full time, lack of exercise, and eating everything in site has pushed my muffin top back out in plain view. Ugh! I haven't weighed myself in several weeks and I am NOT going to for another few days while I do some clean eating & hard work in the gym!

Since I am logging my calories daily on www.myfitnesspal.com, I will not post it here, but I will log in my recipes when needed to calculate the serving amount. My Fitness Pal does not allow me to enter an entire recipe and then break it down into servings so this will hopefully work for me and then I can put in a quick calorie count on the MFP.

Total Calories per serving = 250

This recipe makes 8 cups = 1975 total calories = 375 per 1 1/2 cup serving

Dinner: Greek Penne with Edamame & Feta

1 cup GV Whole Wheat Elbow pasta (410)
10 oz (300 g) Jenny-O Turkey (420)
2 cup thawed edamame (400 cal)
1 can Great Value Black Beans (385)
1/4 cup chopped green onions (10)
2 tbsp fresh parsley
1 tsp lemon zest
2 tbsp fresh lemon juice
1 cup red pepper, chopped (40)
1 tbsp olive oil BC (120)
2 GV minced garlic cloves (10 cal)
2 tsp fresh rosemary, chopped (I didn't have any)
1/2 cup (4 oz) Athenos Feta Cheese (180)

In a large bowl, combine all ingredients (except pasta and feta). Chill for 30 minutes in refrigerator to allow flavors to steep. Remove from refrigerator just before serving. Fold in feta & pasta.

10/31

I didn't weigh myself this morning, more out of fear than forgetfulness...

Total Calories = 870

Breakfast: 480 cal
1 banana (110 cal/0 fat/29 carbs/1 pro)
2 tbsp Jiffy All Natural Extra Chunky peanut butter (190 cal)
3/4 cup GV Bran Flakes (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)

Lunch: 315 cal
3 cups romaine & spring mix lettuce (25)
1 hardboiled egg (70 cal/4.5 fat/1 carbs/6 pro)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro)
2 tbsp plain croutons (25 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)

Snack: 75 cal
6 celery stalks (5)
2 Light Laughing Cow wedges (70 cal)

Dinner: cal

Exercise: Ran .75 miles at 5.5 mph & walked .5 miles at 4.0 mph. I also did some core exercises, lunges, and some biceps & shoulder exercises with free weights.

10/17

I didn't want to weigh myself this morning! haha - after the weekend of eating and not exercising, I know I gained back a few pounds...

Total Calories = 1520

Breakfast: 270 cal
3/4 cup GV Bran Flakes (90 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro)
1 tbsp slivered Naturals almonds (30 cal)

Lunch: 250 cal
2 cups romaine lettuce (15)
2 oz carrot sticks (25 cal)
1 egg Dutch Farms (70 cal/4.5 fat/1 carbs/6 pro)
1 oz avocado slices (45 cal)
2 tbsp plain croutons (25 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)

Snack: 200 cal
1 oatmeal chocolate bar (homemade)

Dinner: 800 cal
I had spaghetti and measured out the noodles and sauce, but then ruined it with LOTS of hot yummy bread! AND I bought all kinds of new nut butters and one of them was Nutella - Julie, the boys would love it...it tastes like chocolate icing and you spread it on bread! Instead of a PB sandwich for Ally, she can have this. It is a hazelnut, skim milk, and cocoa mix. Yummo! And then I cut up the veggies & fruits and had several good strawberries! I am going to have to work out hard this week to work off the past couple of days.

Exercise: I slept in...It was just too hard to get up this morning!

10/14 ~ 120.4 lbs

Well that's what I get for drinking a bottle of wine for my dinner - can I just say DEHYDRATION.....

Julie - you crack me up! I don't know if it was worth it...I am a little SHAKEY!!! HAHA I tried posting to your blog and my computer is acting up - way to go on losing another pound!!

Total Calories = 740

Breakfast: 410 cal
3/4 cup GV Bran Flakes (90 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
2 tbsp raisins GV (70 cal/0 fat/15 carbs/.5 pro)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)

7.5 oz Regular Sprite (90 cal)

Lunch: 330 cal
2 slices or 1 roll Oroweat Sandwich Thins MINIS (50 cal)
3 slices deli ham (50 cal/1 fat/1 carb/6 pro)
1 slice romaine lettuce (5)
1 tsp mashed avocado (10 cal)
1 tsp Kraft canola mayo (15 cal)
.5 oz Baked Lays ~ approximately 11 chips (60 cal)
A handful of pretzels at the K party (50)
7.5 oz Regular Sprite (90 cal) - I am so dehydrated - I have had like 10 glasses of water this morning!


Snack: cal

Dinner: cal

Exercise: I am so mad! I put on my pedometer and was up to almost 4000 steps by noon and then the darn thing started over! I don't know if I hit a button or what...and when I plug it in the computer, it only registers the last walk...boo! Obviously I didn't get out this morning to work out.

10/13 ~ 123.2 lbs

This week just proves in order to stay the same weight or lose a little, I HAVE to count calories AND work out...there is just no way around it! :) Down to the gym I go....

Total Calories = 1500

Breakfast: 345 cal
1/2 cup Fiber One (60 cal)
1 cup fat-free milk (80 cal)
1 banana (110 cal/0 fat/29 carbs/1 pro)
1 tbsp GV Chunky peanut butter (95 cal)

Lunch: 255 cal
2 slices or 1 roll Oroweat Sandwich Thins MINIS (50 cal)
2 slices deli ham (35 cal/1 fat/1 carb/6 pro)
1 slice romaine lettuce (5)
2 tsp mashed avocado (20 cal)
1 tsp Kraft canola mayo (15 cal)
.5 oz Baked Lays ~ approximately 11 chips (60 cal)
1 Babybel White Cheddar round (70)

Snack: 100 cal
8.25 oz Chocolate Muscle Milk (100 cal)

Dinner: 800 cal
4 8oz glasses of wine....I drank my dinner...

Exercise:
Mile #1 (11:30) ~ intervals: 4.0 mph at 4.0 incline & 8.0 mph at 0.0 incline every other tenth of a mile.
Mile #2 (15:00) ~ .25 mile = cool down at 4.0 no incline, .25 jog at 5.5 mph, .25 mile 3.5 mph using free weights, .25 mile 3.5 cool down.

10/12 ~ 124.6 lbs

Well I'm on my way back down, thank goodness! Hopefully a few more days of eating right will get me back on track. I had trouble sleeping last night so didn't get up this morning to work out. I would like to maybe walk on the treadmill tonight for a while when I get home, but I rarely have much motivation for that after a long day of work!

Total Calories = 1205

Breakfast: 345 cal
1/2 cup Fiber One (60 cal)
1 cup fat-free milk (80 cal)
1 banana (110 cal/0 fat/29 carbs/1 pro)
1 tbsp GV Chunky peanut butter (95 cal)

Lunch: 305 cal
2 cups romaine lettuce (15)
2 oz carrot sticks (25 cal)
1 egg Dutch Farms (70 cal/4.5 fat/1 carbs/6 pro)
1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro)
2 tbsp plain croutons (25 cal)
2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro)
1 medium red apple (75 cal/0 fat/17 carb/0 pro)

Snack: cal

Dinner: 465 cal
Dinner was so yummy! I had on the menu to have salmon, but didn't want the rice because I had that last night at Mongolian BBQ...so I whipped up the Edamame Potato salad in the FBD book and it was delicious! I had no idea it would be so good!

Roasted Salmon with Mustard-Dill Glaze

3 6 oz salmon fillets (I had 5 oz = 230 cal)
Mayo Topping (160/3 = 55 cal per fillet)
3 tbsp Kraft Mayo (135 cal)
1 tbsp dry mustard
1 tbsp chopped fresh dill
1.5 tsp brown sugar (25)
1 tsp fresh lemon juice

Preheat oven to 400 degrees. In a small dish, combine mayo, seasonings & lemon juice. Place salmon fillets on a foil-lined baking sheet. Season with 1/2 tsp salt & 1/8 tsp pepper and spread mayo mixture over top. Roast until just cooked through, 12-15 minutes.

Edamame Potato Salad (this is one serving = 180)
1/2 cup shelled and boiled edamame (100)
1 3.3 oz small red potato with skin boiled, then chopped (65 cal)
1 tsp Kraft mayo (15 cal)
Season with black pepper.

I had to have 2 Dove dark chocolate squares (90)!!!

Exercise: Nothing - I have a terrible headache and didn't do anything besides walk the halls today! :) I wore my pedometer and walked 4,000 steps! haha

10/11 ~ 125.2 lbs

OMG I am so mad at myself! I haven't seen that number in a year & a half....BOO

I bought a food scale last year, but I am using my postal scale to make sure I am getting things to the ounce! This is out of control!!!!

Total Calories = 1095

Breakfast: 345 cal
1/2 cup Fiber One (60 cal)
1 cup fat-free milk (80 cal)
1 banana (110 cal/0 fat/29 carbs/1 pro)
1 tbsp GV Chunky peanut butter (95 cal)

Lunch: 395 cal
1 Light Original Flatbread (90 cal)
3 oz Jenny-O oven-roasted deli turkey (75 cal) = 3 slices
2 slices romaine lettuce (10)
1 tsp raisins GV (15 cal)
1 tbsp Kraft Mayo with canola oil (45 cal)
2 tbsp walnuts (100 cal) ~ big sams club sack
.5 oz Baked Lays ~ 11 chips (60 cal)

Snack: 0 cal

Dinner: 355 cal
We are taking Josh out for dinner tonight at BD's Mongolian BBQ...oh lordy!! BUT I found online where you can make your bowl and it figures your calories. I will try to do that BEFORE we leave tonight so I know what to order!!

LATER....Well I didn't have time to make my bowl beforehand so I just estimated while there and don't think I did too bad: It estimated the below items to be around 355 calories, but I know the sodium will be high, hence bloating...

Your Ingredients
1.5 oz Chicken
1.5 oz Krab
1.5 oz Shrimp
1 oz Bean Sprouts
1 oz Broccoli
1 oz Carrots
1 oz Onions (Yellow)
1 oz Peppers
1 oz Shiitake Mushroom
1 oz Light Soy
.5 tsp. Oil Blend (added at the Grill)
1/4 cup Rice

Exercise:
#1 Mile = .10th mile intervals at 8.0 mph/4.0 mph with 4.0 incline
#2 Mile = Ran .50 miles at 5.5 & walked .50 miles at 4.0 with free weights

10/10

I am not even getting on the scale this week! I have been so off on eating & working out, that I know just from the way my pants fit I have gained weight!

Total Calories = 1240

Breakfast: 300 cal
2 tbsp Creamy Wheat BC (80 cal)
2 tbsp raw sunflower seeds (90 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)

Lunch: 285 cal
2.5 cups romaine lettuce (20)
1 medium red apple (75 cal/0 fat/17 carb/0 pro)
2 slices 5 lb Sams club ham (50 cal)
2 tbsp raw sunflower seeds (90 cal)
2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro)

Well I was doing fine until I went to my TA meeting and there was ALL kinds of lovely chocolate sitting on the tables...that was just a little less than what I burned this morning. BOOOOO
Snack: 175 cal
3 REESE’S Peanut Butter Cups Miniatures (135)
1 Hershey's Special Dark Chocolate Mini (40)

Dinner: 480 cal
I had two cups! Yum
1 Babybel White Cheddar round (70)
1 whole wheat Wasa cracker (50)

Chicken noodle soup:
10 cups water
10 oz. (approximately) 4 cups white egg noodles (1320 cal)
1 13 oz. can chicken (350 cal)
2 tbsp chicken granules & 1 chicken boulion cube (55 cal)
8 oz. chopped carrots (95 cal)
This makes a BIG pot after the noodles expand and it makes 8 cups (Total ~ 1800 cal/10 cups = 180 per serving).

Exercise: I did one mile of intervals: .10th of a mile walking at 4.0 with an incline of 4.0 alternating every .10th of a mile running at 8.0 mph. I walked & jogged mile #2 alternating holding 3 pound weights. I burned 200 calories in 25 minutes.

10/01 ~ 121.6 lbs

I haven't worked out in a week and it is really starting to show. I can't believe my beautiful, lovely treadmill hasn't seen me in awhile! I miss it, but working full time is definitely making it hard to get in a work out! I did take a nice 4 mile bike ride with Steve & Ally one night after school, but it wasn't much of a calorie burner...

I am going to order the Flat Belly Family Cookbook today!!! I am excited for some new recipes that go along with the pocketguide.

Flat Belly Family Cookbook

09/24 ~ 121.4 lbs

Hard to believe it's been two weeks since I last blogged...I haven't been weighing myself regularly so I was surprised to see the numbers this morning. My exercise routine is off because I can't seem to get up early enough in the morning! I haven't been doing too bad on my eating, but I really need to get back to running every day. I am missing it!

I won't blog what I am eating today...just thought I better check in! :)

09/08

Total Calories = 1750

Breakfast: 330 cal
1 cup/28 g corn flakes Best Choice (100 cal)
2 tbsp raisins (65 cal)
1 cup fat-free milk (80 cal)
2 tbsp sunflower seeds (85 cal)

Lunch: 365 cal
15 Baked Lays Chips (150)
1/4 cup Member’s Mark cottage cheese (40 cal)
1/3 hoagie roll (150)
3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro)
Lettuce & Sprouts (5)
Tomato (5)
Onion (5)
1/4 cup chopped avocado (100 cal)
2 tsp Kraft canola mayo (30 cal)

Snack: cal

Dinner: 1000 cal
We went to Culvers! Wow!! :) It was Peculiar Elementary night at Culvers so we went in support of the school and to get a burger!

Exercise:

09/07 ~ 122.4 lbs

Total Calories = 1480

Breakfast: 330 cal
1 cup/28 g corn flakes Best Choice (100 cal/0 fat/24 carbs/2 pro)
2 tbsp raisins Sunmaid (65 cal)
2 tbsp sunflower seeds (85 cal)
1 cup fat-free milk (80 cal)

Lunch: 350 cal
I just couldn't do another 200 calorie lunch! I like my salad too much! I didn't eat all of this salad - I hope that is an indication my stomach might have shrank? Yea right...
2 cups romaine lettuce (15)
1 oz carrot slivers (10)
6 cherry tomatoes (10 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1 tbsp sunflower seeds (40 cal)
2 tbsp plain croutons (25 cal)
2 tbsp Kraft Light raspberry vinaigrette (50 cal/3.5 fat/5 carbs/0 pro)
3 avocado slivers (100 cal)

Snack: 100 cal
8 oz Chocolate Muscle Milk (100)

Dinner: 700 cal
I went to Sams after work and couldn't resist their wheat hoagie rolls...I pretty much consumed for dinner the entire calories I ate yesterday - pathetic! I made one for lunch tomorrow! They are sooo tasty!
15 Lays Tomato & Basil Chips (150)
1/4 cup Member’s Mark cottage cheese (40 cal)
1/3 hoagie roll (150)
3 slices (2 oz) deli turkey (60 cal/1 fat/1 carb/11 pro)
Lettuce & Sprouts (5)
Tomato (5)
ONion (5)
1/4 cup chopped avocado (100 cal)
2 tsp Kraft canola mayo (30 cal)

Exercise: Nothing - It still hurts to move the knee...I am HOPING to get up in the morning and at least walk on the treadmill!

09/06 ~ 123.8 lbs

Here is a photo of my new scale! It is really wide and doesn't turn on until you actually step on the scale. I am not too happy yet with the numbers that pop up on the screen, but I do know it is very accurate! It is an Eatsmart Precision Plus Digital Bathroom Scale.


I am pretty bummed about my weight going UP after not eating much yesterday AND running! Gesh...Plus I screwed up my ankle AND my knee yesterday while running outside on the pavement...I can't sit down without yelling out in pain from my left knee and I am limping when I walk on my right ankle! Wth?!?! I just shut off my early workout alarm and went back to sleep. My knee kept me up half the night - every time I turned over in bed, it shot pain up my leg!

Total Calories = 1040

Breakfast: 420 cal
1 cup/28 g corn flakes Best Choice (100 cal)
2 tbsp raisins (70 cal)
1 cup fat-free milk (80 cal)
1/4 cup sunflower seeds (170 cal)

Lunch: 200 cal
4 oz Jenny-O oven-roasted deli turkey (100 cal) = 6 slices
5 oz grape tomatoes (20 cal) - ughhhh I don't think I can do these anymore!
1 cheese stick (80 cal/6 fat/0 carbs/6 pro)

Snack: 215 cal
Smoothie (same as yesterday):
Frozen mixed berries (1/2 cup = 40), milk (1/2 cup = 40), ice, and 1 tbsp flax oil (135 cal).

Dinner: 205 cal
I am so ready to have a meal that has some flavor...and a damn piece of dark chocolate for dessert!
4 oz Sam’s tilapia (110 cal)
1/2 cup cooked GV brown rice (75 cal)
1 cup sliced fresh mushrooms (20 cal)

Exercise: Well a swollen knee is what I get for jogging outside - my treadmill is made for me (soft cushiony landing - pounding the pavement is toooo hard on me!)! I couldn't do much today - the knee is pretty swollen!

09/05 ~ 123.6 lbs

What do you think of the new layout? Is it easy to read or are the colors/fonts too difficult? Let me know your opinion please! :) Julie - you know I am only writing this to you...no one else reads this blog!!! :)

I figured this week would be a good time to do the jumpstart. I am sick of my stomach hanging over and saw a picture Ally took of me last week and it was sticking way out over a pair of workout shorts (that have always been super loose). I need to get a grip on portion control!!! I love the fact I'm making a salad, but holding a pound of cheese!




Total Calories = 1130

Breakfast: 380 cal
2 tbsp Creamy Wheat BC (80 cal)
1/2 cup applesauce (50 cal)
1/4 cup sunflower seeds (170 cal)
1 cup fat-free milk (80 cal)

I made my sassy water today (I forgot to do it last night!) at noon so I am just drinking water with lemon. I will start drinking the sassy water around 4ish (so it will at least sit for four hours).

Lunch: 250 cal
One 5 oz can Great Value tuna (100 cal) = 3 oz tuna
1 cup steamed carrot sticks 7 oz (70 cal)
1 cheese stick (80 cal)

Snack: 215 cal
Well Steve made smoothies today - that's weird! I didn't watch him measure out the milk, but all he used were frozen mixed berries (1/2 cup = 40), milk (1/2 cup = 40) & ice. It made about 8 cups so I scooped one cup out for today & added 1 tbsp flax oil (135 cal/15 fat/0 carbs/0 pro). I also scooped out a cup for tomorrow to take with me to school!

Dinner: 285 cal
1 cup frozen green beans (25 cal)
4 oz Price Chopper chicken breast (150 cal) ~ Steve is smoking the chicken!
1 medium Green Giant red potato (110 cal)

Exercise: I ran 1.5 miles at 5.5 mph and walked 1.5 miles (between 3.5-4.0) outside - it is a beautiful day!!

09/01

I didn't weigh myself allll this week! I am trying to find the time to blog again...hopefully soon my daily schedule will calm down & I can do it when I have any free time?!?!

Total Calories = 1695

Breakfast: 390 cal
1 cup/28 g corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1/2 banana (55)
1 1/2 tbsp peanut butter (150 cal/12 fat/4.5 carbs/5.5 pro)

Lunch: 305 cal
2 cups romaine lettuce (15)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1 tbsp sunflower seeds (50 cal/4 fat/2 carbs/1 pro)
1 tbsp plain croutons (15 cal)
2 slices 5 lb Sams club ham (50 cal)
5 brocolli & cauliflower pieces (20)
2 tbsp sprouts (10)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)

Snack: 0 cal

Dinner: 1000 cal
I fixed Mexican tonight...soooo good, but I ate wayyyy too much!

Exercise: I ran one mile at 5.3 and walked another mile at 4.0. I also did 5-minutes of abs.

08/28 ~ 121.6 lbs

OK I've had it with my scales...this one (the old one I went back to) tends to say the same number day after day - it goes right to that number as if it's memorized or something. I am going to look online for a high end weight scale and just pay for a good one!!

I probably won't calorie count today either. I had several glasses of wine last night so I am just eating everything in sight! :)

08/27 ~ 120.6 lbs

Well the only reason I'm seeing that number today is because I'm so dehydrated!!! This may be a no counting day for me...I feel like eating everything in the fridge - water; I need lots of water!! :)

08/26 ~ 121.6 lbs

Almost didn't work out this morning, but Steph posted an encouraging comment on yesterday's blog entry so it made me GET UP AND GET IT DONE! :)

Total Calories = 1960

Breakfast: 310 cal
1 cup/28 g corn flakes Best Choice (100 cal/0 fat/24 carbs/2 pro)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1 1/2 tbsp Daily Chef dried blueberries (50 cal)
2 tbsp sunflower seeds (80 cal)

Lunch: 650 cal - Kinda high but I really wanted some chicken salad & I needed a mufa to go with it! :)
1/2 cup Sam’s Club Chicken Salad (420)
2 whole wheat Wasa crackers (70)
24 almonds/1 oz/2 tbsp (160 cal/14 fat/6 carbs/6 pro)

Snack: 0 cal

Dinner: 1000 cal
Mom fixed us some great sub sandwiches to take to the game...And then I had about 80 beers....

Exercise: Ran 1 mile at 5.5 mph and walked 1 mile at 4.0 mph.

08/25 ~ 122.0 lbs

Kinda bummed I worked so hard this week and still saw 122! That number likes me lately!!!

Total Calories = 1135

Breakfast: 360 cal
1 cup/28 g corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
2 tbsp sunflower seeds (80 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)
1 cup strawberries (50 cal/0 fat/13 carbs/0 pro)

Lunch: 390 cal
2 cups romaine lettuce (15)
1 tbsp sprouts (5) - this is a good addition!
2 slivers red onion (5)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)


Snack: 45 cal
1 Dove chocolate square (45) - they were regular chocolate squares in Steph's room! Yummmm

Dinner: 340 cal
I made a Sausage Lasagna tonight! Eating Well page 181

Johnsonville Italian turkey sausage 1 lb (1020)
2 cups Sargentos Skim Milk Ricotta Cheese (350)
1 medium zucchini (35) - optional
4 cups fresh sliced mushrooms (50 cal)
16 oz frozen spinach (180)
1/4 cup water
1 28 oz can Crushed tomatoes (260)
9 slices American Beauty Oven-ready lasagna noodles (630)
1/4 cup fresh basil
Salt & Pepper to taste
2 cups mozzarella cheese (480 cal)

Total calories = 3005/9 servings = 340 calories

Preheat oven to 350 & coat a 9x13" glass baking dish with cooking spray. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and cook until brown. Add mushrooms and water; cook stirring occasionally until the water has evaporated and the mushrooms are tender (8-10 minutes). Squeeze spinach to remove excess water, then stir into the pan; remove from heat.

Mix tomatoes with basil, salt & pepper in medium bowl.

Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, 1/3 of the remaining tomatoes and 1/3 of the mozzarella. Continue with another layer of noodles, the reaming ricotta, the reaming sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.

Cover the lasagna with foil and bake until bubbling, one hour to one hour 10 minutes. Remove the foil; sprinkle the remaining mozzarella on top. Return to the oven and bake until the cheese is just melted.

Exercise: I did intervals for 2 miles (walking .10th of a mile @4 mph & running .10th of a mile @8 mph), Day 4 of lifting: Dumbell Shoulder Press, Standing Barbell Triceps Extension, Side Lateral Raise, Stiff-Legged Dumbbell Deadlift, Seated Cable Rows, and 5 minute abs: Bike, crunches, leg raises, planks, side to side, and regular situps.

08/24

Total Calories = 1210

Breakfast: 400 cal
1 cup/28 g corn flakes Best Choice (100 cal)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1/4 cup sunflower seeds (170 cal)
1/2 cup applesauce (50 cal/0 fat/13 carbs/0 pro)

Lunch: 325 cal
Waldorf Pita - I was full after eating half but I ate the entire small apple:
1 Father Sams Pita Pocket (220 cal)/2 = 110
2 garlic & herb Laughing Cow wedge (70 cal)/2 = 35
1 small red apple (75 cal)
1 cups romaine lettuce (10)/2 = 5
8.25 oz Chocolate Muscle Milk (100 cal)

Snack: 0 cal

Dinner: 485 cal
I went to Sams after school & was soooo hungry by the time we got home, I wanted to eat everything I bought (and I spent $360 worth of groceries!! haha)!! I bought a lot of ready-made things that the kids or I can zap in the microwave...nothing tooo fattening...I tried to buy things that had around 400 calories per serving!

I settled with:
1/3 cup Sam’s Club Chicken Salad (280)
1 whole wheat Wasa cracker (50)
And one of Ally's White Castle burgers - they were good!! (155)

Exercise: I power walked 2 miles and did 5 minute abs.

08/23

Well I stepped on the scale today, but it said all kinds of weird numbers! I don't like this new scale - I think I will just go buy more batteries for the old scale. Although it went thru batteries quickly, it seemed more reliable!

Total Calories = 1620

Breakfast: 420 cal
1.5 cup fat-free milk (120 cal)
1 cup corn flakes (100)
1/3 cup fresh blueberries (30)
1/4 cup sunflower seeds (170)

Lunch: 390 cal
2 cups romaine lettuce (15)
1 tbsp sprouts (5) - this is a good addition!
2 slivers red onion (5)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)

Snack: 425 cal
4 Dove dark chocolate squares (160) seriously have no control...that time of month just makes me crave them!!!
2 tbsp GV Chunky peanut butter (190 cal)
1 slice Sara Lee 100% Whole Wheat bread (75 cal/1 fat/13 carbs/3.5 pro)

Dinner: 385 cal
Lemon & Dill Salmon Pasta
This is an estimate - I made quadruple this amount and didn't want to spend a lot of time dissecting the recipe:
1/2 can Member’s Mark Atlantic Salmon (100)
1/2 cup Barille cooked farfelle pasta (105)
1/2 tbsp dill
2 tbsp lemon juice
1/2 tsp lemon zest
1/2 tbsp olive oil BC (60)
1 cup cooked asparagus (40 cal)
2.5 tbsp parmesan cheese (75)
1/2 tsp capers (5)

Here is the recipe - I add a little extra pasta, salmon, & capers to satisfy the entire family:
http://recipes.prevention.com/Recipe/lemony-salmon-and-dill-toss.aspx

Exercise: I took this morning off - cuddled with the hubby instead of jogging!! ;)

08/22

Julie & I like the quote "nothing tastes as good as skinny feels!" haha
That's a good one!!

Total Calories = 1360

Breakfast: 330 cal
1.5 cup fat-free milk (120 cal)
1 cup Fiber One Honey Clusters (180)
1/3 cup fresh blueberries (30)

Lunch: 380 cal
2 cups romaine lettuce (15)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
1 egg Dutch Farms (70 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
1/2 tbsp sunflower seeds (25 cal)
2 tbsp plain croutons (25 cal)
1/4 cup chopped avocado (100 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)

Snack: 120 cal
Darn chocolates....3 Dove dark chocolate squares (120)

Dinner: 530 cal
Sloppy Joes:
1.2 lbs ground venison (800 cal)
1/4 cup chopped yellow onion (15 cal)
¼ green bell pepper (optional – I didn’t use any tonight)
½ tsp garlic powder
1 tsp prepared yellow mustard (0)
3/4 cup Heinz ketchup (180)
3 tsp packed brown sugar (45 cal)
Salt and pepper to taste
This recipe made 5 cups of sloppy joes (210 calories per cup).

My serving:
3/4 cup sloppy joe (160)
3/4 Whole wheat bun (130)
1/2 cup Mac-n-cheese (why is it so good? 180)
1/2 cup whole kernel sweet corn (60 cal)

Exercise: This morning I ran intervals for 2.25 miles on the treadmill, completed three sets of Day 3 arm exercises (see link below): Incline Bench Press, Incline Chest Flys, Bench Dips, Seated Rear Delt Raises, & Dumbbell Upright Rows, and did 5 minute abs: Bike, crunches, leg raises, planks, side to side with 10 lb medicine ball, and regular situps with medicine ball.

Copy & paste this link to a new browser to see my 4 Day plan of arm exercises:
file:///C:/Users/Halvorson/Documents/Meal%20Plans/Exercise%20Plan.htm

For some reason the 'link' button isn't working! I alternate every four days, but I don't do arms every day (either I don't have time or I need a day of rest).

I am currently working on an ab document that showcases several alternatives to do during 5 minute abs!

08/15

Well I am NOT getting on the scale this week. I haven't had the nerve to see the numbers for a few weeks now...I know it has to be bad because my pants are tight! AUGH! I am looking forward to school starting and setting a structured routine - it will help with my eating!

Total Calories = 1020

Breakfast: 275 cal
1 cup/32 g corn flakes Best Choice (130 cal)
1/3 cup fresh blueberries (30)
1 cup fat-free milk (80 cal/0 fat/12 carbs/8 pro)
1/3 cup mango (35)

Lunch: 235 cal
2 cups romaine lettuce (15)
2 tbsp carrot slivers (20)
1 slice tomato (5 cal)
2 tbsp Members Mark Mild Shredded Cheese (50)
2 tbsp plain croutons (25 cal)
2 tbsp GV Light Buttermilk Ranch dressing (70 cal)
2 tbsp avocado (50 cal/4.5 fat/2.5 carbs/.5 pro)

Snack: 145 cal
5 red pepper slivers (10 cal)
2 tsp pine nuts (65 cal)
2 tbsp hummas (70 cal/6 fat/4 carbs/2 pro)

Dinner: 365 cal
4 oz tilapia (95 cal)
Sauteed with 2 tbsp olive oil BC (240 cal/28 fat/0 carbs/0 pro), 1 slice medium red onion (5 cal), 2 medium red peppers (60 cal), 1 green pepper (30)/2 = 170

1 cups romaine lettuce (10)
1 tbsp carrot slivers (10)
1 slice tomato (5 cal)
1 tbsp Members Mark Mild Shredded Cheese (25)
1 tbsp plain croutons (15 cal)
1 tbsp GV Light Buttermilk Ranch dressing (35 cal)

Exercise: Walked/ran 3.2 miles and did 5 minutes of abs

08/03

This recipe is great if you don't want to use the oven!

Creamy Tarragon Turkey Salad

1-13 oz can Member’s Mark Chicken Breast separated with a fork (350 cal)
1/3 cup walnuts (270 cal) ~ Sam’s club sack, chopped
2/3 cup Daisy Lite Sour Cream (215 cal)
1/2 cup Kraft Mayo with canola oil (360 cal)
1 tbsp dried tarragon
1/2 tsp salt
1/2 tsp pepper
1 1/2 cups diced celery (optional)
1 cup red grapes (100)

Spread walnuts on a baking sheet and toast in the oven at 450 degrees about 5 minutes. Let cool. Stir sour cream, mayo, tarragon, salt and pepper together in a large bowl. Add celery, grapes, turkey and walnuts. Stir to coat & refrigerate until chilled, about one hour. Serve on lettuce leaves or wheat deli rolls.

Total Calories = 1295/4 2/3 cup servings = 325 calories per serving (not counting if served on bread). Servings can be smaller!

This recipe is from page 171 of The Eating Well Diet cookbook:




This pulled pork recipe requires the stovetop, but it simmers on low-medium heat for an hour. I doubled the recipe and the meat was slightly dry after an hour of simmering, but it separated easily with a fork. I think next time I make it, I will triple the ketchup & seasoning mix with double the amount of meat. It was delicious!

Pulled Pork

1 pound lean pork loin, trimmed and cut into 2" pieces (620 calories)
1/3 cup Heinz ketchup (80)
2 tablespoons cider vinegar (I didn't have any so I don't know the calories)
2 tbsp brown sugar (90 cal)
2 teaspoons smoked paprika
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon salt

COMBINE the pork, ketchup, vinegar, sugar, paprika, chili powder, cumin, garlic powder, and salt in a medium saucepan over medium-high heat. Bring to a simmer. Reduce the heat to medium-low and cover. Gently simmer, stirring occasionally, until very tender, about 1 hour. Transfer the pork and sauce to a bowl. Shred with 2 forks and serve on wheat deli rolls.

Total Calories = 780 x 2 if doubling = 1560/4 one-cup servings = 390 (calorie total does not include bread). Servings can be smaller!

This recipe is from page 323 of The 400 Calorie Fix cookbook: