Here is a collection of lunch ideas compiled during one of our weekly challenges.
Tossed Salad with Chicken
3 C packaged lettuce/salad mix
3 oz shredded rotisserie chicken
2 T dried cranberries & candied pecans
12 croutons
2 T light honey mustard salad dressing
TOTAL CALORIES = 390
1 Del Monte Mandarin orange no sugar added fruit cup (40cal)
1 lean cuisine fettuccine alfredo entree (270cal)
1 Yoplait light raspberry cheesecake yogurt (90cal)
TOTAL CALORIES = 400
Wrap with low fat cottage cheese, ham, lettuce and tomato
(397 cal)
TOTAL CALORIES = 397
Turkey Sandwich
Turkey, White Rotisserie Deli Cut (112 cal)
2 slices Wheat Bread (130 cal)
2 slices Swiss Cheese (I use the cub calculation because Cannot find slice cal
114)
1 tsp Honey Mustard (cal 10)
TOTAL CALORIES 366
Peanut Butter and Jelly 210
Blueberry Yogurt 80
Banana 70
TOTAL CALORIES = 360
5 Tyson Chicken Nuggets (baked) 270
1/2 C Busch's baked Beans 140
1 C Blue Lake Green Beans 40
1.5 cups Zesty Spinach Soup (this was from recipe challenge)
195 calories
Chobani Greek Yogurt - Lime 150 calories
All Natural no sugar added Applesauce in single serving cup - 50 calories
2 cornbread muffins
1/2 cup homemade elk chili
1/2 cup strawberries
18 grams whole almonds (Emerald 100 calorie packs)
TOTAL CALORIES = 449
Sandwich with 1 slice multigrain bread, 1 slice cheese, 2
oz. turkey, mustard
1 oz Baked chips
TOTAL CALORIES = 370
1 piece sourdough toast - no butter - 83 Cal
Fresh spinach leaves - 12 Cal
4 cherry tomatoes - 12 Cal
50g low salt smoked salmon shredded - 91 Cal
1 egg -poached - 74 Cal
1 cp. skim milk - 111 calories
TOTAL CALORIES = 383
1 cup 1% low salt cottage cheese
5 oz. cherry tomatoes (in the cottage cheese)
1 large apple
TOTAL CALORIES = 315
3 cups romaine lettuce
1/2 cup tomato
1 boiled egg
Salad dressing
Greek yogurt
TOTAL CALORIES = 387
Honey wheat Sandwich Thins - 1
Ultra thin Colby Jack - 1 slice
Lean Honey Ham - 3 slices
Popped Rice Cake - Ranch flavor individual serving bag
Dark Chocolate - 3 pieces
TOTAL CALORIES = 350
4oz smoked salmon
2 cups Kale salad with 1/2 oz almonds, 1/2 cup chopped onions, braggs liquid
aminos to taste
20 oz water
TOTAL CALORIES = 300
Chicken and Quinoa Bowl (Trader Joe's) one serving - 260 cal
Fage 0% Greek Yogurt Plain 1/2 cup - 65 cal
ED Smith Fruit Spread 2Tbsp - 50 cal
Orange (med sized) - 62 cal
TOTAL CALORIES = 437
Salsa Scramble
(2 Eggs scrambled (in .25 Tbsp Butter), 1/2 oz Cheddar Cheese, 1/4 Cup Salsa)
TOTAL CALORIES = 237
1 Michelina's lean Gourmet Five Cheese Lasanga - 280
calories
1 medium Pink Lady apple - 72 calories
1 Greek Strawberry Yogurt - 80 calories
TOTAL CALORIES = 432
Flaked tuna from pouch (74G pachage) 80 calories
Small curd cottage cheese 1/2 cup 110 calories
Cherry tomatoes - 8 24 calories
TOTAL CALORIES = 214
Salad with Tuna
1C Lettuce
1/2 Cucumber
1 tomato
5 oz can of tuna in water
2 tbsp Italian dressing fat free
8 oz unsweetened almond milk
Banana
2 Tbsp. Ovaltine
TOTAL CALORIES = 250
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1 toasted Thomas cinnamon swirl bagel
2 Tbsp cream cheese
16 oz black coffee
TOTAL CALORIES = 340 calories
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Multi grain cheerios (the Meijer version is GMO free) - 1
cup
Unsweetened almond vanilla milk - 1 cup
8 chopped strawberries (in the cereal)
banana
Chobani greek yogurt (my favorite is the strawberry/banana mix) - 6 oz
container
1 tablespoon milled flax seed (in the yogurt)
2 16 oz cups of coffee
1 teaspoon of non-dairy creamer in each cup of coffee
TOTAL CALORIES = 495 calories
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
3 eggs scrambled with 1 cup spinach & 1oz mozzarella
1/2 Apple
16oz water
TOTAL CALORIES = 380
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Quinoa and Steel Cut Oatmeal (Trader Joe's) one serving -
180 cal
Slivered Honey Almonds 1/8 cup - 90 cal
Chai Tea with Spenda - 0 cal
The last group of fruit recipes I have to share with you are those that would be so refreshing on a hot summer day...or any other time you want a cold fruit treat.
1. Apricot and Banana Ice Dream
Blend or food process 4 teaspoons of brown sugar to make it superfine 8 seconds on high
speed
Add a cup of ice and blend into crushed ice
Add a generous cup of apricot flesh - preferably fresh not canned ..or a sugar
free canned variety
Add a banana and one egg white
Blend on high speed for 20 seconds
Add another cup of ice cubes and blend again for up to 1 minute to give an
ice cream texture
Fresh mint on the top to serve
Ahhh Bliss
If you divide that into four - which is a good size serve it is only 61
calories
1. Fruit Yogurt Pops
3/4 cup each raspberries,
blueberries and strawberries (I add pineapple sometimes)
1/3 cup granulated spenda
2 7oz containers of 5% Greek yogurt
pinch of salt
combine all ingredients in a blender and puree until smooth. Pour into 8
freezer pop molds. Freeze for at least 4 hrs.
3. Clementine-Coconut Creamsicle
1 frozen organic banana
3 frozen organic clementines
1/2 cup coconut milk
1/2 cup almond milk
1 tsp vanilla extract
1/8 tsp ginger
1 tsp lemon juice
Directions
Pour milks (can use just almond or just coconut) into blender and follow with
the rest of the ingredients. Blend until smooth!
4. Make-A-Head Breakfast Parfaits
Ingredients
•6oz Greek yogurt
•1/3 cup old fashioned oats
•1 teaspoon chia seeds (optional)
•2 Tablespoons milk (almond, cow, soy, etc.)
•1 cup frozen mixed fruit and berries
Instructions
•In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine then
layer half in a wide-mouth mason jar or container. Add half the fruit and
berries then layer on remaining yogurt mixture and berries. Refrigerate
overnight, and up to 3 days. Enjoy cold
I also add about a teaspoon of raw honey in the middle between the layers.
5. Banana Ice Cream
3 frozen bananas (I slice them before freezing)
1/2 cup nutella
Place in food processor until smooth then poor into popsicle mold and place in
freezer until frozen solid. (I leave them overnight) Makes six servings. 120
calories per serving
These are great for when you just have to have ice cream and still have
calories left for the day.
It's Wing Wednesday, which means you've made it halfway through the week and it's time to give your "large muscles" a break!! So, with that in mind, let's work on our arms!!! And to make Wing Wednesday Even better we've added VIDEO WORKOUTS!!
Here's the rules:
FIRST: Choose 3 (not many, right??) exercises you will do ~ out of the 12 listed below. SECOND: Choose what level you will perform each exercise at ~ NOVICE LEVEL ~ no specific number required. The idea is to encourage you to try an exercise and not be overwhelmed by a set number, just be honest with yourself about it. Beginner - repeat the exercise TWICE Intermediate - repeat the exercise THREE TIMES Advanced - repeat the exercise FOUR TIMES
You can be at different levels for each exercise. The goal is to challenge yourself and ~ most of all ~ get in the habit of moving!!
THIRD: Respond to your team captain that you completed your daily challenge (and have earned another point for your team.)
1. 25 - Triceps Kickbacks
Stand to the right of your weight bench (or a chair), holding a dumbbell in your right hand with your palm facing in. (If you are just beginning no weight is needed, just do the motion)
Keep your elbow close to your waist.
Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor.
Slowly bend your arm to lower the weight.
After you complete the set, repeat the exercise with your left arm.
2. 15 - Triceps Dips
Stand with your back to a chair or bench. Be sure that the object is sturdy and can comfortably support your body weight. Bend your legs and place your palms on the front edge of the bench, with your fingers pointing forward. Slowly walk your feet out in front of you, until the majority of your body weight is resting on your arms.
Inhale, and keeping your elbows tucked in at your sides, slowly bend your arms and lower your body until your upper arms are parallel with the floor (see pic below). You should also notice your hips have dropped straight down toward the floor.
Hold for a second, then exhale and straighten your arms back up to the starting position. You've just performed your first triceps bench dip!
3. 25 - Seated Triceps Extension
A triceps extension is usually performed sitting on a chair or weight bench. As the starting position, a weighted barbell (caned good or whatever you want to use) is held over the head, with arms fully extended. Keeping the elbows and upper arms stationary, the weight is lowered as far as the range of motion will comfortably allow, then returned to the starting position in a slow and controlled manner.
4. 25 - Big Arm Circles (forward and backward)
That one is pretty self explanatory!! LOL
5. 25 - Small Arm Circles (forward and backward)
See picture and explanation above....and make your circles smaller. :)
6. 25 - Biceps curls
Simple enough ~ down and up, down and up. Remember to do this slowly. If you are new to arm exercises start off with no weights but don't wait too long to add weight ~ your arms will thank you for it. (Weights can be...weights, water bottles, canned goods, kittens, small children...you choose!)
7. 20 Pushups ( you pick which version)
Again ~ no explanation needed. I'm sure most of us were tortured by these in gym class!!
8. 25 - Reverse Fly
I'm not sure why this is called a "reverse" fly. Just think of standing on the edge of a building and attempting to flap your wings to fly to the building across the street! OK.....NOT REALLY!! You don't want to move your arms that fast - just nice, slow and controlled.
(And did you notice the poor lady in the picture has no eyes or mouth??) LOL
9. 25 - Standing Shoulder Fly
This is another one that reminds me of my school days! Who remembers the girls giggling as they said, "We must, we must, we must increase our _____?" (I'll let you fill in the blank) :)
These are very similar to the Biceps Curls shown above ~ just with a twist and a punch, LITERALLY. Do a normal curl - down and up, then twist your arms as you push them out in front of you. EASY STUFF!!! (Weights can still be...weights, water bottles, canned goods, kittens, small children...you choose!)
Starting Position: Stand holding dumbbells in your hands with your thumbs around the handles and your palms facing your body. The dumbbells should be alongside your thighs with your elbows straight. Stand in split-stance position to stabilize your body. Brace your abdominal and core muscles. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.
Step 2
Upward Phase: Exhale and slowly shrug your shoulders upward. Do not allow any shoulder rotation. Keep the elbows straight. Do not allow the back to arch or the wrists to bend.
Step 3
Downward Phase: Inhale. In a slow and controlled manner, lower shoulders back to your starting position. Keep the torso erect, elbows straight, and wrists in neutral, maintaining the split stance position.
13. Home Upper Body Workout Without Weights (Video Workout)
The basis is you're working your upper body using your own muscle
contractions to burn calories. You don't need exercise equipment, but you can
add hand weights if desired. The
rhomboid push - this definitely works your tiny back muscles up top!! The
slower you go, the more it burns.The
prone tricep you might want to pass on if you've got lower back issues.
14. Get Madonna's Arms With This 10-Minute Workout
Length:Less than 15 minutes
Focus:Arms Equipment:Dumbbells ***Works mainly the biceps and triceps
***Suggest that you switch between a 3 and 5lb weight
***Good instructor ***Counter on the
side that shows how much time is left ***Beginner or
advanced depending on the weight amount used
15. 5 Minute Arm Workout for Women
Length:Less than 15 minutes
Focus:Arms Equipment:Dumbbells
***Only 5 minutes!!!
***Can feel it in the back of your arms
***Contains 2 floor exercises that could be modified for standing
work.
16. SHORT VIDEO - Set to Snoop Dogg "Gonna Make You Sweat (4 minutes)
*** Good for beginners & up
***Coordination helps
***Have fun with this!!
***Not exactly knee friendly
17. SHORT VIDEO - Maroon 5 "Moves Like Jagger" (3 minutes)
***Easy to pick up the moves
***Tons of FUN
***Beginner to intermediate level
18. SHORT VIDEO - Zumba Warm-Up "Mercy" (3 minutes)
***Simple moves ***Energizing - works the whole body ***Beginner to intermediate level - Advanced if you intensify the movements
19. SHORT VIDEO - Zumba "Mama Said Knock You Out" (5 minutes)
***Gets your heart rate up! ***A little coordination helps ***Good for beginners, but can be modified
20. SHORT VIDEO - "Pump Up the Jam" - Warm Up with Kit (5:35 minutes)
***High intensity workout ***Moves are easy to follow ***This was chosen especially for Gayle!! ***great arm workout that also gets your heart pumping
We have some time before we are on the downward slope of the week, so let's get those arms moving!!! Let us know how you are doing!
21. Swimming Exercise
Targets shoulders
Stand with feet about shoulder-width apart, a dumbbell in each hand, arms out to sides with palms facing up and elbows slightly bent.
Rotate left arm and shoulder forward so palm faces behind you, then reverse motion back to start.
Do 16 reps. Switch sides and repeat. Do 2 sets.
MAKE IT HARDER: Add a set. Rotate both arms at the same time until palms face behind you, reverse motion back to start and repeat. Do 15 reps.
22. Lift-off Exercise
Targets triceps
Stand with feet hip-width apart, a dumbbell in each hand. Bend knees slightly, hinge forward from hips and bring hands behind ears, palms facing forward and elbows pointing out to sides (as if doing sit-ups).
Straighten legs and rise on toes as you extend arms directly overhead, palms facing forward.
Return to hinged position and repeat.
Do 2 sets of 16 reps.
22. Waltzing Exercise
Targets shoulders and biceps
Stand in plié position with heels touching, toes turned out and knees slightly bent; with a dumbbell in each hand, extend arms overhead to form a V, palms facing out to sides.
Rotate left wrist inward, bending left elbow, and tap fingers to top of left shoulder. Reverse motion back to start.
Do 16 reps. Switch sides and repeat. Do 2 sets.
MAKE IT HARDER: Add a set. Rise up on toes and rotate arms in V position so palms face each other; rotate arms so that palms face outward again. Repeat. Do 8 to 16 reps.
23. Temperature Exercise
Targets shoulders, triceps, and biceps
Holding a dumbbell in each hand, stand in plié position with heels touching, toes turned out and knees slightly bent; extend arms out to sides, palms facing forward.
Bend left elbow to tap the back of left hand to forehead. Reverse motion back to start.
Do 16 reps. Switch sides and repeat. Do 2 sets.
24. Biceps X Exercise
Targets shoulders and biceps
Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand with arms out to sides; bend elbows so arms form a W, palms up.
Sweep bent arms to cross each other (right arm over left arm) in an X in front of collarbone, palms facing behind you.
Open arms to W position, repeat.
Do 2 sets of 16 reps.
MAKE IT HARDER: Add a set. After the last rep, keep arms crossed and pulse them up and down 1 inch. Do 16 reps.
25. Bent Over Boxing Exercise
Targets shoulders, back, and triceps
Stand with feet close, holding a dumbbell in each hand. Bend knees and hinge forward from hips, keeping back straight.
Raise right arm forward, palm facing down, and extend left arm behind you with palm facing up (arms should form a straight line with upper body). Pulse arms up and down 1 inch 3 times.
Extend arms out to sides, palms facing down. Then switch sides, left arm forward (palm down) and right arm behind you (palm up), and repeat pulses to complete 1 rep.
Do 2 sets of 16 reps.
26. Dumbbell Lying Lateral Raise
As with all of them - the more weight, the bigger the
challenge. 1, 2, or 3 sets of 12-15 reps depending on level.
27. 5 Minute Arm Workout - Shape and Shrink
Okay,
deceptively simple...had to stop multiple times to deal with the burn in my
shoulders and upper back. But I like videos and I believe that I would feel
challenged to do this every week until I could match her.
I would say doing it through once would be a beginner, twice intermediate,
three times you're at monster level! :)
Today we are sharing some of our fruit recipes that require a little cooking. YUM!!!!
1. Baked Apples with Cherries & Almonds
Ingredients
•1/3 cup dried cherries, coarsely chopped
•3 tablespoons chopped almonds
•1 tablespoon wheat germ
•1 tablespoon firmly packed brown sugar
•1/2 teaspoon ground cinnamon
•1/8 teaspoon ground nutmeg
•6 small Golden Delicious apples, about 1 3/4 pounds total weight
•1/2 cup apple juice
•1/4 cup water
•2 tablespoons dark honey
•2 teaspoons walnut oil or canola oil
Directions
Preheat the oven to 350 F.
In a small bowl, toss together the cherries, almonds, wheat germ, brown sugar,
cinnamon and nutmeg until all the ingredients are evenly distributed. Set
aside.
The apples can be left unpeeled, if you like. To peel the apples in a
decorative fashion, with a vegetable peeler or a sharp knife, remove the peel
from each apple in a circular motion, skipping every other row so that rows of
peel alternate with rows of apple flesh. Working from the stem end, core each
apple, stopping 3/4 inch from the bottom.
Divide the cherry mixture evenly among the apples, pressing the mixture gently
into each cavity. Arrange the apples upright in a heavy ovenproof frying pan or
small baking dish just large enough to hold them. Pour the apple juice and
water into the pan. Drizzle the honey and oil evenly over the apples, and cover
the pan snugly with aluminum foil. Bake until the apples are tender when
pierced with a knife, 50 to 60 minutes.
Transfer the apples to individual plates and drizzle with the pan juices. Serve
warm or at room temperature.
2. Apple Chips
Apple Chips:
1 apple, peeled
juice of one small lemon
1 cup water
cinnamon
Preheat oven to 175º F. Combine lemon juice and water in small bowl.Slice apple
into thin slices over the bowl of lemon water (the thinner they are the more
chips you end up with). Place apple slices on silicone mat or parchment paper
on a baking tray and sprinkle with cinnamon to your taste. Bake in oven for
about 2 hours until crisp. Let cool for a few minutes and enjoy.
Fried Apple (this one is very easy, tastes like apple pie and is great on a
cold day):
Peel and slice an apple (I go the easier route and don't peel the apple)
Fry them in a frying pan with cinnamon and sweetener (sugar, sugar twin etc)
until desired texture.
3. Oatmeal Baked Apple
◾1 apple (variety of your
choice) - I used Fuji ◾2 tbsp maple syrup - could
probably use light syrup, although I didn't ◾2 tbsp oats (steel cut
oats, rolled oats, whatever you like) ◾Generous sprinkling of
cinnamon
Pre-heat oven to 350.
Slice the apples in half and scoop out the seeds to create a little “bowl” in
each half. Add 1 tbsp of oats and 1 tbsp of maple syrup to each apple. Top with
a very generous sprinkling of cinnamon.
We had some great recipes submitted last month. It just take a little "thinking outside of the box" to come up with all kinds of ideas to incorporate more fruit into our diets. Here are some more fruit recipes:
1. Fruit & Nut Bars
10 dried dates
1 cup raw almonds
1/4 a cup raisins
A food processor
Plastic Wrap
MIx all of your
ingredients into the food processor and you mix it until it has the consistency
of "cookie dough". (More like wet sand, but sure...)
Take some plastic cling wrap and place it on a cutting board or flat
surface.
Place mixture in the middle of your cling wrap, and pull the wrap up
on either side and press it to form one large bar; keep a layer of plastic
between your hands and the "dough". Squeeze the mixture firmly to
ensure that it will not fall apart when you eat it! You should wind up with a
block of dough that is about 3.5 inches x 7.5 inches and about 1/4 inch thick.
Wrap the whole bar in cling wrap tightly. Put it in your freezer for
about an hour.
After an hour the bars can be cut!
Store in an airtight container, and if you are not planning to eat them all
within the week, put them in the fridge!
Also: if you find that you are feeling extra adventurous, substitute
different things in your bars. For example: Throw in some chia seeds! Dried
apricots, prunes, papaya or craisins in the place of raisins, or sunflower
seeds along with the almonds; half a cup of almonds and half of sunflower
seeds. Or I substitute almonds all together for something like walnuts,
pistachios, macadamia nuts, hazelnuts or something along those lines.
2. Grilled Halloumi
Cheese and Watermelon
For
a recipe, this is going to sound a bit odd but it's Watermelon, Halloumi Cheese
and fresh Mint. That's it!
Halloumi cheese can be found at grocery stores with
international sections or upscale cheese sections. It has a super high melting
point so you can actually cook with it instead of having it melt and run all
over. For this recipe, cube both the watermelon and the cheese - easier to cube
the cheese after grilling.
Grill the cheese until it has a nice brown exterior.
Put cubes in a bowl and toss with snipped mint leaves.
3. Strawberries and Balsamic Vinegar
Cut up a bunch of strawberries into a small
bowl. Sprinkle with a tablespoon or two of sugar and a couple of tablespoons of
balsamic vinegar. Stir. Let sit at room temperature for an hour or two.
Sprinkle a bit of fresh ground pepper on top and serve.
4. Strawberry & Mango Salsa
Ingredients
3/4 cup diced strawberries
3/4 cup diced mango
1 jalapeño, seeded and minced
2 tablespoons diced red onion
2 tablespoons chopped fresh cilantro leaves
2 teaspoons honey, or more to taste
Juice of 1 lime
Instructions
In a large bowl, combine strawberries, mango, jalapeño, onion, cilantro, honey
and lime juice.
Serve immediately.
5. Avocado Faux-Hummus
Cooking Instructions:
1. Add the following to your food processor:
-1 can of white beans, drained and rinsed
-1 avocado, cubed
-juice from 1/2 of a lime
-1 tablespoon + 1 teaspoon of olive oil (a lower fat option: substitute oil for
juice from the beans)
-1/2 teaspoon sea salt
-1/4 teaspoon cayenne pepper
2. Blend until smooth.... EASY AS THAT!
Great to eat with veggies, crackers, pretzel crisps, etc. I want to try it with
a little bit of ranch seasoning to use as a sandwich spread.
