Monthly Archives: August 2011

*Recipe* Quick Skillet Steak with Onions and Mushrooms

From Gina’s Skinny Recipes. She is the Weight Watchers Queen!!! This looks so incredibly scrumptious! Add a tasty salad and you won’t feel like you’re dieting at all! Click HERE for the full post and for step-by-step photos!

*The hyperlinks aren’t working for some reason, so here’s the LONG link to click: http://www.skinnytaste.com/2011/08/quick-skillet-steak-with-onions-and.html.

Quick Skillet Steak with Onions and Mushrooms
Gina’s Weight Watcher Recipes
Servings: 4 • Serving Size: 1/4th (about 4 oz) • Old Points: 2 pts • Points+: 2 pts  
Calories: 95.4 • Fat: 4.1 g • Protein: 12.5 g • Carb: 3.5 g • Fiber: 1.0 g • Sugar: 1.1 g Sodium: 26.8 mg (without salt)

Ingredients:

  • 1/2 lb thin cut beef round sandwich steaks
  • 1/2 large onion, sliced into rings
  • 1/2 tsp olive oil
  • 8 oz sliced mushrooms
  • 4 seconds cooking spray (I like Smart Balance)
  • garlic powder to taste
  • salt and fresh cracked pepper to taste

Directions:

Slice beef into thin strips. Season with salt, garlic powder and fresh pepper to taste. Heat a large skillet over high heat. When the skillet is very hot, spray with cooking spray and add half of the beef. Cook one minute, then turn steak and cook an additional 30 seconds. Set aside in a large dish.

Spray the skillet again and when it gets hot add the remaining steak, cooking one minute, then turning and cooking 30 seconds more. Add remaining steak to the dish. Return skillet to heat and spray once again with cooking spray; add onions and season with salt and pepper. Cook one minute, then turn and cook onions an additional 30 seconds or until onions are golden.

Lower heat to medium and add 1/2 tsp olive oil to the skillet, add mushrooms, salt and pepper and lightly spray the top of the mushrooms with cooking spray. Cook 1 1/2 minutes, then turn mushrooms and cook another minute and a half. Add to dish with steak and onions and stir to combine. Serve over rice.

*Success Story* Sherise C. from Women’s Health

Here’s a fantastic success story to encourage you to stay on track! Visit Women’s Health for more stories…

Amazing Body Makeovers: Sherise Campbell

How one reader lost weight and got in the best shape of her life with a push from a personal trainer

Cristina Goyanes

 Sherise Campbell, 35
Dining services coordinator, Dumfries, VA

Before: 205 lbs After: 140 lbs

Working in the kitchen of an assisted-living community, Sherise Campbell spent eight hours a day, five days a week surrounded by fries, pizza, pasta, and soda. Ten years into her job, this 5’4″ former “skinny girl with no curves” was a size 16. It didn’t help that her chef husband, Tafari, worked the late shift and brought home fried chicken or tacos at 10 p.m. that Sherise would share despite having eaten earlier. She ignored her doctor’s advice to lose weight until she hit an all-time high of 205 pounds in the summer of 2009.

The Change
Because her weight gain was so gradual, Sherise didn’t realize just how many pounds she’d tacked on. That is, until she flipped through a photo album from her wedding-anniversary cruise in the Bahamas and spotted a shot of herself in a red halter dress. “Curves are good, but I didn’t like the way those curves looked,” she says.

The Lifestyle
Sherise joined a gym that December and took advantage of a free personal-training session that came with her membership. She found it was just the motivation she needed and signed up for 12 more weeks of training. “I wasn’t sure what to do at the gym, and my trainer gave me a plan to follow,” she says. “Plus, I had someone to hold me accountable.” Sherise began walking or running on a treadmill at a high incline five days a week and lifting weights three days a week. Her trainer also urged her to pay more attention to what she ate. Sherise started having breakfast (which she’d always skipped), and at lunch and dinner she filled half her plate with salad, a quarter with chicken or fish, and the other quarter with steamed veggies or healthy carbs. She soon discovered that her body was now rejecting the fatty foods she once loved. “If I snagged some of my sons’ french fries, I’d feel sick later,” she says.

Three months in, she had dropped 25 pounds and toned up. “I used to be self-conscious about my chicken-wing arms, but now that I’ve tightened them up, I love my arms!” she says. She even won a gym competition by losing 5 percent of her body weight and spent the $60 prize money on smaller workout clothes.

The Reward
In October, Sherise set sail with her husband on another cruise, and this time she didn’t dread the vacation photos. At a svelte 140 pounds, she sported a tankini. “For the first time, I enjoyed buying clothing for a trip,” she says. “It felt incredible to buy size-6 shorts.” And that dress from the Bahamas? “I can’t wear it now—it falls off me.”

Sherise’s Tips
Chew out cravings.
“When everyone around me is eating junk, I pop a stick of sugarless gum into my mouth to stave off cravings. I keep a pack in my car, desk, gym bag, and jacket so I’m always armed.”

Never be list-less.
“Keep a copy of your grocery list with you at all times so you can jot down healthy items to buy. That way, you always have an alternative to junk food in the house.”

*Recipe* Pimento Cheese Dip

From the lovely Laaloosh blog… Visit her page and see all of the healthy, yummy things you can make at home!

Pimento Cheese Dip

Pimento Cheese Dip Recipe

This slimmed down version of a popular Southern recipe is a real treat for dieting dip lovers. Each serving has just 1 Points +, making it an ideal low calorie dip recipe to use on just about anything.

Ingredients

  • 1 cup reduced-fat sharp Cheddar cheese
  • 1/4 cup reduced fat cream cheese, room temperature
  • 1/4 cup fat free cream cheese, room temperature
  • 1/4 cup fat free mayonnaise
  • 1 4-ounce jar sliced pimientos, drained and chopped
  • 2 tbsp red onion, grated
  • 1/4 tsp sea salt
  • 1 tsp garlic powder
  • Dash of pepper

Instructions

  1. Using an electric mixer, beat cream cheeses until smooth and fluffy. Add all of the remaining ingredients and beat until well blended.

Preparation time: 10 minute(s)

Cooking time: 0 minutes

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (Southern)

Entire recipe is 12 servings
Serving size is 2 tbsp
Each serving = 1 Points +

PER SERVING: 41 calories; 2 g fat; 2 g carbohydrates; 4 g protein; 0 g fiber

*News* 15 minutes of fitness per day…

Do you struggle to get in as much exercise as you’d like? I know it’s definitely a difficult thing in my household. Get home, rush to make dinner, clean up dinner, get the kids ready for bed… and then, before you know it, it’s way past MY bedtime and I’m wondering where the time went. Well, a new study in Taiwan has encouraging news for you (and for me).

15 minutes of fitness a day can add 3 years to your life

From MSNBC.com….

updated 8/15/2011 8:07:54 PM ET 2011-08-16T00:07:54

HONG KONG — Doing just 15 minutes of moderate exercise a day may add three years to your life, a large study in Taiwan has found.

Most people struggle to stick to the standard guideline of 30 minutes a day of exercise, five days a week, and experts hope that by identifying a lower dose, more people will be motivated to get off the couch.

Lead researcher Chi Pang Wen of Taiwan’s National Health Research Institutes said dedicating 15 minutes a day to a moderate form of exercise, like brisk walking, would benefit anyone.

“It’s for men, women, the young and old, smokers, healthy and unhealthy people. Doctors, when they see any type of patient, this is a one-size-fits-all type of advice,” Wen told Reuters in a telephone interview.

Wen and colleagues, who published their findings in medical journal The Lancet on Tuesday, tracked over 416,000 participants for 13 years, analysing their health records and reported levels of physical activity each year.

After taking into account differences in age, weight, sex and a range of health-related indicators, they found that just 15 minutes of moderate exercise a day increased life expectancy by three years compared to those who remained inactive.

“The first 15 minutes … the benefits are enormous,” Wen said.

Daily exercise was also linked to a lower incidence of cancer, and appeared to reduce cancer-related deaths in one person in ten.

“Sooner or later, you are going to die. But compared to the inactive group, the low exercise group has a reduction of 10 percent in cancer mortality,” Wen said.

Wen said the Taiwan findings were consistent with similar studies in the past using Caucasian participants, but his team was the first to come up with the minimum level of exercise necessary.

“None of the other papers were able to conclude … what specific amount of exercise would be enough. Ours is the first one to say that 15 minutes would be enough,” he said.

“We hope this will make it more attractive for inactive people, that they can allocate 15 minutes a day, rather than 30, which is more difficult.”

*Recipe* Stuffed Turkey Burger

This tempting recipe comes from FatSecret.com. If you’re using ground turkey from your freezer, be sure to check out all of the recent ground turkey recalls here to make sure yours isn’t on the list!

Stuffed Turkey Burger

Flavorful twist on a low fat burger.

Ingredients

Directions

  1. Place a cup of stuffing mix in a bowl and pour 1/2 a cup of chicken broth over it and mix well.
  2. Let sit for 5-6 minutes until soft.
  3. Mix the ground turkey, the wet stuffing, the BBQ sauce and the garlic powder.
  4. Press mixture into a large container and divide it into 4 equal portions using a knife.
  5. To cook, either pan-fry the burgers in cooking spray like Pam, or cook them on the grill.

Start Your Monday Off with a Smile…

From a random place online….

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