Wednesday, January 30, 2008

Today's recipe from SB

Daily Dish
Turkey Parmesan
The South Beach Diet way of eating is about savoring full-flavored meals and satisfying your appetite while you lose weight and improve your health. Need proof? Try this one-dish Italian comfort meal and say Buon giorno to rich tomato flavor, Arrivederci to extra pounds.

Makes 2 servings

We love this version of the Italian classic. Pine nuts replace the usual flour coating, adding crunchy texture and nutty flavor. Serve with whole-wheat pasta for a Phase 2 dinner your whole family will love. If you don't have Italian seasoning on hand, use dried basil, rosemary, or thyme — or a mix of all three!

Prep time: 10 minutes
Start to finish: 15 minutes

1 cup low-sugar pasta sauce
1/4 cup pine nuts, coarsely chopped
1/2 ounce freshly grated Parmesan cheese (1/8 cup)
1/4 teaspoon dried Italian seasoning
1/2 pound turkey cutlets, about 1/3 inch thick
Salt and freshly ground black pepper
1 teaspoon extra-virgin olive oil
1 ounce shredded part-skim mozzarella cheese (1/4 cup)

1.Heat oven to broil. Bring sauce to low simmer in a small saucepan over medium-low heat. Remove from heat and cover to keep warm.
2. Stir together pine nuts, Parmesan, and Italian seasoning in a wide, shallow dish. Season turkey on both sides with salt and pepper, then dredge both sides in the nut mixture, pressing to adhere.
3. Heat oil in a large nonstick skillet over medium-low heat. Add turkey and cook until coating is golden brown and juices run clear, about 4 minutes per side. If pine nuts brown too quickly, reduce heat.
4. Place turkey in a baking pan, top evenly with mozzarella, and broil until cheese melts, about 30 seconds.
5. Spoon 1/2 cup of warm sauce on each plate and top each with a piece of turkey.

Recipe from The South Beach Diet Quick & Easy Cookbook. For information on the book, click here.

Nutritional Information:
380 calories
21 total fat (5 g sat)10 g carbohydrate
39 g protein
3 g fiber
650 mg sodium

Thursday, January 24, 2008

Weigh in report

Just letting you know that I did weigh in and lost the pound I had gained last week. I am reading a good book now on Shrinking Yourself. I am trying to get to the reason why I eat beyond the hunger, instead of the hunger etc. So far it has been very interesting. I don't want to bore you with a day byday report on what I read, so as I find things that I think will be helpful, I will pass them along. the book is called "Shrinking Yourself (break free from emotional eating forever! the therapist's guide to losing weight) by Roger Gould, MD

Recipe for this week

I got this from the SB Diet site. I signed up to recieve recipes. This is one of them. If yoiu try it, let me know what you think of it.
Chicken Capri
Most of us want to spend time enjoying dinner — not cooking dinner. To the rescue: a super-quick, flavorful chicken dish that goes from skillet to table in 30 minutes or less. Now sit down, relax, and savor your meal!
Serves 4
This dish tastes as though it took you all day, but it can be done in 30 minutes. The chicken goes especially well with a crisp garden salad topped with any South Beach Diet-approved dressing.
1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese
1. In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.
2. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.
3. Preheat the oven to 350°F.
4. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.
Nutritional Information:
340 calories
15 g total fat (5 g sat)
115 mg cholesterol
6 g carbohydrate
44 g protein
1 g fiber
470 mg sodium

Wednesday, January 23, 2008

Attitude adjustments in order

I found this article on line that I wanted to share with you. See the link above! Sometimes we need an attitude adjustment. Hopefully this will help you. Weigh in tonight... I am a little worried, I will let you know how I did.

Wednesday, January 16, 2008

Confession time

Not such a good weigh in tonight, I gained a pound. Which is not surprising, since I have eaten anything not nailed down this past week. But like I said in an earlir post. I will Begin Again! Congrats to my TOPS group tonight. Our chapter had a net loss of 5 pounds! Way to go girls.

Denise Austin's post about six workout wreckers

To get the most out of your workout — and avoid an injury — make sure to avoid these six common mistakes, say experts from the American Council on Exercise:

Jerking to lift weights: Make sure your lifts are slow and controlled. Use your muscle to hoist the weight, not momentum.
Leaning on the handrails of the stair climber, elliptical trainer, or treadmill: This makes the workout less challenging and can injure your wrists and back. Stand up tall and instead barely brush the handrails for balance.
Not getting enough rest: Working out when you're fatigued can lead to sloppy technique and an injury. Make sure to get your rest before working out.
Locking your knees: Always keep your knees slightly bent to prevent an injury.
Not warming up: Don't try to shave time off your workout by skipping the warm- up or you could end up on the bench.
Getting stuck in a rut: If you're just going through the motions during your workout, shake things up by trying something new! Change will challenge your mind and your body!

Here is a recipe for this week.

Speedy Fajita Salad
What's for dinner? Why not make a Mexican meal? This dish is ultra-flavorful but not too spicy for picky palates. Best of all, it can be made in less than 30 minutes!

Speedy Fajita Salad (without tortillas, Phase 1; with tortillas, Phases 2 and 3)

Makes 4 servings

This Mexican favorite is super quick to prepare because the meat's already cooked. Serve with warmed whole-wheat tortillas for a Phase 2 meal.

1 tablespoon prepared taco seasoning
10–12 ounces cooked roast beef, thinly sliced
2 teaspoons extra-virgin olive oil, divided
1/2 large red bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4–1/2 cup diced red onion
3 tablespoons fresh lime juice
1/4 cup shredded reduced-fat Monterey Jack cheese
1/4 cup chopped fresh cilantro or Italian parsley leaves

1. In a medium bowl, add taco seasoning and beef slices and toss to coat.
2. Warm 1 teaspoon of the oil in a large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices and cook to warm through, stirring.
3. Place lettuce, tomatoes, and onion in a large serving bowl. Toss with remaining teaspoon olive oil and lime juice. Top salad with warm beef-and-pepper mixture. Sprinkle with cheese and cilantro. Serve immediately (with tortillas, if you're in Phase 2 or 3).

Nutritional Information:
270 calories
11 g total fat (3.5 g sat)
70 mg cholesterol
12 g carbohydrate
28 g protein
3 g fiber
270 mg sodium

Begin Again

One of the best things we can do in our lives is this: BEGIN AGAIN

Begin to see yourself as you were when you were the happiest and strongest you've ever been.

Begin to remember what worked for you (and what worked against you) and try to capture the magic again.

Begin to remember how natural it was when you were a child-- to live a lifetime each day.

Begin to forget the baggage you have carried with you for years: the problems that don't matter anymore, the tears that cried themselves away, and the worries that are going to wash away on the shore of tomorrow's new beginning.

Tomorrow tells us it will be here every new day of our lives; and if we will be wise, we turn away from the problems of the past and give the future-- and ourselves-- a chance to become the best of friends.

Sometimes all it takes is a wish in the heart to let yourself...begin again.
------Collin McCarty

I came across this today and it spoke to me, so I wanted to share it with all of you.

Tuesday, January 8, 2008

What's your word for 2008?

Check out my other blog site for my Word for the year.

How I did yesterday

I did make it to Curves and I did record my eating. I am still dealing with the late evening eating. I did not get enough protein yesterday so hopefully as I up that I will not reach for those late evening snacks. I am going to increase the minutes I hope to accomplish in one month. Tami has decided to offer something different each day Yesterday was an inspirational quote on her blog site. I think I may do that also. Since I shared website info on Monday and a recipe today, I will continue that each week, Wed I will share the TOPS program I will be presenting that day, Thursday will be my weigh results and thoughts and Friday will be Exercise Tips.Sat. and Sunday will be misc. info Check out my side bar for subjects I will be sharing.

Phase One recipe to share

Daily Dish
Phase 1 Kickoff Recipe
It's the time of year for making resolutions. And chances are, that means making a commitment to losing weight and getting healthy. Fortunately, the South Beach Diet can help you reach your goals by teaching you how to eat delicious, nutrient-dense foods and encouraging regular physical activity.

During Phase 1, the first two weeks of this doctor-designed plan, you'll eat satisfying amounts of lean protein, low-fat dairy products, good fats, legumes, and fresh vegetables. On the menu: reduced-fat cheese, eggs, skinless white-meat turkey and chicken, seafood, lean cuts of red meat, beans, nuts, healthy oils (including extra-virgin olive and canola oils), and plenty of veggies. Within two weeks of eating this way, your cravings will be gone, your weight will be down, and your energy level will be up. Plus, you'll be well on your way to improving your overall health. What better gift could you give yourself this year?

This Creamy Broccoli Soup (below) is an example of a deliciously satisfying Phase 1 dish — ideal for newbies as well as South Beach Diet devotees. It's excerpted from The South Beach Diet Parties & Holidays Cookbook, which features 150 irresistible recipes from more than 20 festive menus. This soup comes from the Phase 1 Kickoff Party menu (which ends with a decadent chocolate mousse). Of course, these dishes can also be enjoyed as part of a fun and healthy eating plan year-round. Now that's cause for celebration!

Creamy Broccoli Soup

Makes 8 (1-cup) servings

Prep time: 10 minutes
Cook time: 40 minutes

1 tablespoon extra-virgin olive oil
1 large onion, finely chopped
2 garlic cloves, minced
2 pounds broccoli, stems and crowns, roughly chopped
1/4 teaspoon salt
Freshly ground black pepper
5 cups vegetable broth
1/4 cup fresh lemon juice
Small blanched broccoli florets for garnish (optional)

1. Heat oil over medium heat in a large nonstick saucepan. Add onion and garlic, reduce heat to low, and cook until softened, about 7 minutes. Add broccoli, salt, and a pinch of pepper; stir well to coat. Add broth and lemon juice; raise heat and bring to a simmer. Partially cover, reduce heat to low, and simmer gently until broccoli is very tender, about 25 minutes.
2. Transfer soup to a blender and puree, in batches if necessary, or use a hand blender. Serve hot, garnished with a small broccoli floret, if desired.

Nutritional Information:
80 calories
2.5 g total fat (0 g sat)
4 g protein
4 g fiber
390 mg sodium

Make-ahead tip: Soup can be made up to 3 days in advance and refrigerated in a covered container. It can also be frozen for up to 1 month.

Sunday, January 6, 2008

Are you just starting or have you already begun your New Year diet?

Getting Started: Five Essential Tips
Whether you're getting ready to begin Phase 1 of the South Beach Diet or you've been following the plan for a while, truly learning the principles of this lifestyle — and incorporating them into your own meal plans and exercise routines — will help ensure your success. We've created this list for your reference.

The doctor-designed South Beach Diet focuses on selecting the right carbs (such as whole-grain breads, beans, and high-fiber fruits) and fats (like those from oily fish, nuts, and extra-virgin olive oil).
You don't have to count calories or measure out portion sizes. Instead, you'll eat satisfying portions of such wholesome foods as lean proteins, colorful veggies, delicious fruits, and low-fat dairy products.
The South Beach Diet is flexible and easily accommodates individual tastes and needs. You can substitute choices you prefer for the suggested meals, develop your own menus with your family's favorite meals, or plan meals using the easy tools available on Just keep to the principles!
The South Beach Diet is a long-term lifestyle, not a fad diet. This healthy-weight plan teaches you to make healthier eating choices and encourages regular physical activity — lessons you can use for the long haul.
Weight loss is only one of the many benefits of the South Beach Diet. The program has been shown to help lower the risk of heart disease and type 2 diabetes by lowering total cholesterol, reducing unhealthy triglycerides (another blood fat), and regulating blood sugar levels. By adopting the South Beach Diet lifestyle, which includes regular activity, you'll be on your way to living a longer, healthier life!

I am going back and forth between the South Beach diet and the Higher Protein diet from Curves. I think I need the phase one of the SB and then I can switch to the Curves one. I know that I need to increase my protein and cut out all those bad carbs I have been loading myself with for the past month. The Curves book I have has some pretty good inspirational things to read each week(Food for Thought each day and Soul Food each day). Along with the a menu to follow, I can keep track of my water, exercise and my vitamins each day, that I think I can live with. I can make substitutions and still have room to record them. I know I need to record these things for myself. I think I will be sort of combining the SB and the Curves.
Not sure I will post each and every thing I eat as long as I am recording it in the book. I will just post my thoughts about how I am doing. and any inspirational things I come across that may be helpful to share.

Tomorrow is Day One for me.

Wednesday, January 2, 2008

New Year New Me

Now that the holidays are over it is time to get serious about losing weight. My GS wanted me to hike to the top of a very high hill to see the waterfalls, this past weekend. I had to tell him I couldn't. I am just not in any shape to tackle that much of a climb. I felt so bad telling him that. I promised him I would work on getting fit so that we could make that climb this summer. Wouldn't you know we get a real cold snap here in the mountains. I won't be walking outside until the temp gets a little higher. I missed the entire month of Dec. at Curves, So I need to get back to that too. Starting tomorrow I will post what I am eating. I need to get to the store, as the food I have in the house is not very South Beach. I will look over my food lists and see what I can do until I get to the store. I am getting over the Christmas cold we brought back from SC. Hopefully now that I am feeling better I will do better. I changed my ticker's to reflect time exercising, that way I can count both walking and Curves. My pedometer does not work and I guess I am giving up on the tracking of miles for the time being.

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