PERSONAL CHALLENGE FOR THE MONTH OF JULY

 



Day 1 ~ 20 Seconds

Day 2 ~ 20 Seconds

Day 3 ~ 30 Seconds

Day 4 ~ 30 Seconds

Day 5 ~ 40 Seconds

Day 6 ~ REST

 

Day 7 ~ 45 Seconds

Day 8 ~ 45 Seconds

Day 9 ~ 60 Seconds

Day 10 ~ 60 Seconds

Day 11 ~ 60 Seconds

Day 12 ~ 90 Seconds

Day 13 ~ REST

 

Day 14 ~ 90 Seconds

Day 15 ~ 90 Seconds

Day 16 ~ 120 Seconds

Day 17 ~ 120 Seconds

Day 18 ~ 150 Seconds

Day 19 REST

 

Day 20 ~ 150 Seconds

Day 21 ~ 150 Seconds

Day 22 ~ 180 Seconds

Day 23 ~ 180 Seconds

Day 24 ~ 210 Seconds

Day 25 ~ 210 Seconds

Day 26 ~ REST

 

Day 27 ~ 240 Seconds

Day 28 ~ 240 Seconds

Day 29 ~ 270 Seconds

 

Day 30 ~ PLANK FOR AS LONG AS POSSIBLE!!

 

 

Good-for- You Summer Recipes ~ Part 2 (with Meat)

Here is the second half of the recipes we collected during our recipe challenge last month.  ENJOY!!

1.  Grilled Lemon Pepper Chicken Breast

chicken breast (as much as you want)
Juice of one lemon for every breast
olive oil ( enough to brush on brush very lightly before putting on the grill ( or oven if not cooking outside)
garlic powder (1/4 tsp per breast)
cracked black and white pepper to taste

     1.  Juice lemons, soak chicken breast in lemon and garlic powder overnight
     2.  Brush with oil
     3.  Pepper to taste
     4.  Grill till done


2.  Skinny BBQ Chicken Kabobs

Ingredients
1 lb boneless, skinless chicken breasts, cut into 1½-inch pieces
½ cup pineapple chunks, fresh or canned in it's own juice
2 medium-sized red bell peppers, cut into 1½-inch pieces
1 medium-sized white onion, cut into 1½-inch pieces
½ cup reduced-sugar BBQ sauce
3 Tbsp reduced-sugar frozen orange juice concentrate, thawed

Instructions
1.Soak 8 wood skewers in water for about 15 minutes.
2.Heat grill to medium-high heat.
3.Thread chicken alternately with pineapple, onion, and pepper onto skewers.
4.In a small bowl, mix BBQ sauce and orange juice concentrate. Brush ½ of sauce evenly onto threaded skewers.
5.Grill 8 to 10 minutes or until chicken is done, turning and brushing occasionally with remaining sauce.

Per Serving (1/4th of recipe):
Calories: 203
Fat: 4g
Carbohydrates: 20g


http://www.skinnymom.com/2014/05/16/skinny-barbecue-chicken-kabobs/

3.  Chicken Sausage with Charred Peppers and Onions

Prep time: 15 minutes
Cook time: 25 minutes
Makes: 6 servings

Ingredients
Nonstick cooking spray
2 medium red bell peppers, quartered lengthwise and seeded
2 medium yellow bell peppers, quartered lengthwise and seeded
2 large red onions, root ends intact, each cut into 8 wedges
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons slivered fresh basil
8 3-ounce fully cooked Italian-flavored chicken sausages

Directions
1. Heat a grill to medium and coat with cooking spray. Grill the bell peppers and onions 12 to 15 minutes, turning 2 or 3 times, until charred and tender.
2. Combine the olive oil, vinegar, garlic, salt, and black pepper in a large bowl. Add the vegetables and the basil; toss well.
3. Place the sausages on grill and cook 10 minutes, turning occasionally, until heated through and grill marks appear. Slice sausages in half at a sharp angle and transfer to a large platter. Serve with peppers and onions alongside.

Nutrition facts per serving: 266 calories, 20g protein, 14g carbohydrate, 14g fat (3.3g saturated), 2g fiber

LINK:http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-grilling-recipes/#page=6



4.  Chicken Salad

My favorite Chicken Salad: 250 calories if you eat it all!

 

Makes a very large salad, with lots of chewing time so you may not want it all at once.

One boneless skinless chicken breast, about 100 grams (see me use metric for our non-USA friends?!?!!)
One Granny Smith apple, medium to large size.
Two or three stalks celery, depending on your taste.
A teaspoon apple cider vinegar, up to a tablespoon if you like more zing.
About five to ten drops vanilla stevia, depending on your sweetness preference. I use Sweet Leaf brand. It's the only one that doesn't leave an aftertaste for me.

Put chicken breast in a non-stick skillet and add garlic powder, a little salt, and fresh ground black pepper. Using medium heat, cook until done, adding a little water to help steam the meat and also keep it from sticking to the pan.

While the meat is cooking, chop up the apple and celery into uniform sized pieces and stir in the vinegar to keep the apple from discoloring. Chop the chicken into uniform pieces and add with stevia to the apple and celery.

It can be eaten right away while still warm, or chilled overnight and eaten cold for lunch the next day. I also like to add a bit more garlic and a sprinkle more of salt right before I eat it."

Good-for-You Summer Recipes (Part 1 - No Meat)

Summer time is almost here, so what a better time to start gathering some new summer dish ideas ~ especially some that will fit in with your choice of a healthier lifestyle!  All the recipes you will see were gathered through a weekly challenge that we had in May.  I hope you enjoy them.

1.  Cool Cucumber Relish

2 English cucumbers sliced thin with peel left on.
1 purple onion sliced thin
1/4 cup Apple Cider Vinegar
3/4 cup light sour cream
Salt/pepper to taste

Mix vinegar and Sour Cream together.

Place cucumber and onion in mason jar. Salt and pepper. Pour liquid mixture over veggies and close lid. Set in fridge to marinate overnight inverting the jar every few hours to ensure 100% coverage. This goes great alongside any type if barbecue meat from chicken to brisket to pork 😄"

 

 

2.  Thai Cucumber Salad

Thai Cucumber Salad
http://allrecipes.com/recipe/thai-cucumber-salad/

Original recipe makes 4 cups
3 large cucumbers, peeled, halved lengthwise, seeded, and cut into 1/4-inch slices
1 tablespoon salt
1/2 cup white sugar (you can substitute a sugar alternative for lesser calories.....Truvia,Splenda...)
1/2 cup rice wine vinegar
2 jalapeno peppers, seeded and chopped
1/4 cup chopped cilantro
1/2 cup chopped peanuts

Directions

Toss the cucumbers with the salt in a colander, and leave in the sink to drain for 30 minutes. Rinse with cold water, then drain and pat dry with paper towels.
Whisk together the sugar and vinegar in a mixing bowl until the sugar has dissolved. Add the cucumbers, jalapeno peppers, and cilantro; toss to combine. Sprinkle chopped peanuts on top before serving.

1 cup = 238 calories (would be less with the sugar substitute )

 

3.    Pear and Walnut Salad

 

 

 

317 calories per serve (can add 125g smoked chicken = 349 calories per serve)

2 pears, cored and thinly sliced
80g baby spinach
1 tablespoon lime juice
2 teaspoons extra virgin olive oil
2 tablespoons coarsely chopped parsley
Freshly cracked black pepper
1/4 cup coarsely chopped walnuts

1. Combine the pears, spinach, lime juice, oil and half the parsley in a large bowl. Season and gently toss to coat.

2. Sprinkle with the walnuts and remaining parsley

 

 

4.    Healthy Tuna Salad

Tuna in water, drained
Dill relish
Chopped onions
Blended cottage cheese

I make all of my summer salads with low fat cottage cheese instead of mayo.  It is SSSSOOOOOO GOOD!!

5.    Healthy Deviled Eggs

You can't have a summer picnic without deviled eggs -

Here is a lower fat version:
12 large hard-boiled eggs peeled
1/3 cup nonfat cottage cheese
1/4 cup low-fat mayonnaise
3 tablespoons minced fresh chives or scallion greens
1 tablespoon sweet pickle relish
2 teaspoons yellow mustard
1/8 teaspoon salt
Paprika for garnish

http://www.eatingwell.com/recipes/eatingwell_deviled_eggs.html

These taste just like the regular deviled eggs."

6.    Grilled Garlic Parmesan Asparagus

To prep asparagus rinse and take each stem in hand bending until end snaps off, discard end. While cool put aluminum foil on grill grates and spray with nonstick spray. Place asparagus on grates and cook until desired doneness; I like a little char. Sprinkle with garlic powder and parmesan before serving.

100g asparagus is 20 cal;
1serving parmesan is 20 cal

Unless you go crazy with the parmesan its very healthy.

This recipe got my husband to try and like asparagus.




 
7.    BBQ Corn on the Cob

4 ears of corn with silk removed but husks still on
reduced-sodium soy sauce

With husk shoved down so corn is all visible, sprinkle soy sauce all over the corn kernels. Replace husks and place ears on hot BBQ grill. Grill for 15-20 minutes, turning every 5 minutes, until kernels are fork-tender. Remove from grill & serve--doesn't even need butter!


8.    Light & Fresh Potato Salad

Dressing:
1/4 cup seasoned rice vinegar
2 tablespoons canola oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

Salad:
5 cups cubed red potato (about 2 pounds)
1/2 teaspoon salt
1 cup chopped peeled cucumber
3/4 cup sliced grape or cherry tomatoes
3/4 cup chopped green bell pepper
1/2 cup chopped orange bell pepper
1/4 cup chopped green onions
1 (2 1/4-ounce) can sliced ripe olives, drained

Prep:

1. To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.
2. To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.
3. Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining ingredients; toss well. Cover and chill.

Elsie Gonto, Savannah, Georgia, Cooking Light
April 2008

Nutritional Info (per 3/4 cup, makes 12)

Calories: 90
Calories from fat: 28%
Fat: 2.8g
Saturated fat: 0.2g
Monounsaturated fat: 1.6g
Polyunsaturated fat: 0.8g
Protein: 1.8g
Carbohydrate: 14.9g
Fiber: 2g
Cholesterol: 0.0mg
Iron: 0.9mg
Sodium: 295mg
Calcium: 19mg

http://www.myrecipes.com/m/recipe/light-fresh-potato-salad-10000001723426/"

 

9.    Watermelon & Halloumi Salad

 

For those of you who don't know, I apologize in advance for introducing you to a fabulous temptation. Halloumi cheese comes from Cyprus and has a unique texture so it can be grilled and get a brown outside, melty inside and still hold together instead of turn into a gooey mess.

Although it has cheese in it, this is a very satisfying dish, no mayonnaise involved (the reason I get into trouble at bbqs,) and watermelon is an almost perfect food! You might find that if you eat this, you are so happy that you aren't tempted by dessert!

Measurements are not exact because of the variable size of watermelons:

1 medium watermelon
1 brick Halloumi cheese
1 bunch of mint

That's easy enough! Now, cube the watermelon (or take the time to make pretty little melon balls if you must.) Slice or cube the Halloumi cheese - larger pieces are easier to grill but you can cook smaller pieces in pan. Cook or grill the cheese until it gets brown on the outside. Cut or tear the mint into bits. This is not scientific but it sure is good! Toss everything together and enjoy as a side or salad or, as I mentioned above, eat it last as dessert. I've also seen it with a slice of watermelon topped with a slice of the cheese and garnished with mint as an appetizer. Don't worry about what to do with leftovers.

Each ounce of cheese is 90 calories. They also make reduced/light versions with only 68 calories per ounce. 3 ounces of watermelon is about 24 calories. I like a 1:3 ratio of cheese to melon so a 4 ounce serving is 92 - 114 calories.

 

10.    Spiced Chickpea "Nuts"

Ingredients
---------------
1 can (15-ounce) chickpeas, rinsed
1 tablespoon extra-virgin olive oil
2 teaspoons ground cumin
1 teaspoon dried marjoram
1/4 teaspoon ground allspice
1/4 teaspoon salt


Directions
--------------
Position rack in upper third of oven; preheat to 450°F.
Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice, and salt. Spread on a rimmed baking sheet. Bake, stirring once or twice, until browned and crunchy, 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

Nutritional Information
(per serving)
-----------------------------
Calories 103
Total Fat 5g
Sodium 303mg
Total Carbohydrate 14g
Dietary Fiber 5g
Protein 4g

http://www.delish.com/recipefinder/spiced-chickpea-nuts-recipe"

 

 

11.    Stuffed Celery

We laughed at my mom when she said she "had a recipe for celery", but it wound up being pretty tasty. Feel free to use light/low fat versions of the cream cheese/sour cream. And we leave out the olives because nobody likes them.

1 (8 ounce) package cream cheese, softened
2 tablespoons sour cream
1/4 cup chopped walnuts
20 green olives with pimento, chopped
1 bunch celery, cut into bite-size pieces

Directions

In a medium bowl, mix together the cream cheese and sour cream. Stir in the walnuts and chopped olives. Spread filling onto the celery pieces. It's also good on crackers

(Do yourself a favor and stuff the celery first, then cut it into pieces.)


Nutrition (for the recipe as written)
Calories - 76
Carbohydrates - 1.8 g
Cholesterol - 16 mg
Fat - 7.1 g
Fiber - 0.6 g
Protein - 1.7 g
Sodium - 187 mg
7%"