October 30, 2005 ~~Sunday

I signed up for NBU (New Body University) at Provida.com. This is a weight loss game that is set up on the 6 Week Body Makeover website. It has weekly "Grades." This depends on your eating correctly 7 days a week, drinking all of your water 7 days a week, doing cardio 5 times a week and Sculpting 2 times a week. You get a total of 21 points available per week. The goal is to get 21s and get on the "Deans" List. It is fun.

It gives you motivation to keep going. The Accountablility to stay on plan. And seeing other people loosing or struggling shows you the reality of how hard it is. I love it though.

I am still having trouble with my leg. I am in PT for 3 more weeks to work on that.

Hopefully, I will go back to work after next weekend. I have a Dr. Appointment on the 7th for my 6 week check up. Hopefully he will release me to work. I can not wait to get back to work.

October 26, 2005~~Starting Physical Therapy

I am not doing well with exercise. I have been hurting alot lately. I dont know if it is the cold or the rain Or Both. I am having trouble just walking. I get a few steps and my calf cramps on me. The physical therapist says he thinkd that with some stretching and muslce strengthing in the core area that I should be much better. Also I should be taking an anti Inflammatory to help with the swelling on that nerve. He also said that the trouble that I am having is consistant with the nerve being damaged. So I will work on strengthing and limbering up.

So I did not complete the 2nd week of Project:You! or I am starting what should be te 3rd week but I have not done any this week. I dont know when I will be able to start doing it again. but I have it here when I can.

I gained 2 pounds again this week. I just dont understand it. I was mostly on plan. I had larger portions on Friday but the rest of the week, I was on plan. I am starting NBU again. Move in starts today. I got moved in and am expecting to do well this time.

I plan on shopping on Saturday and cooking as much as I can afterwards and packaging it up. I will buy some morch Chicken Breast, Ground Turkey Breast, Brussel Sprouts, Broccoli, Mushrooms, Cabbage, Winter Squash, Peppers, Potatoes, Sweet Potatoes (maybe), Tomatoes, Tomatoe Sauce, Pineapple, Apples and Bananas.

I think I will make Turkey Sauseage, Potatoes Wedges, Baked mashed Squash, Broccoli with Mushrooms &Onions, Poached Chicken in Taco Sauce. This way I will be ready for meals. And That is all I will eat. And I will drink all of my water! Try to exercise on my Gazelle doing a walk so that my heart rate stays where it is supposed to when I am exercising.

I am hoping that I can get back on plan and finally get my self back on track and loose the weight I need to loose. I want to get back into my size 16 and 14 clothes and be comfortable. Most of my winter clothes are these sizes and I need to get back into them before it gets too cold.

October 16,2005 ~~ 1 Week Finished!!

Ok So I did not do 6 days of exercise but I have not been exercising seriously since Janurary. I have done some since but not much. So doing 5 days is a big dsal and a large Accomplishment for me.

I did have trouble completing the Foundation work out and the Lower Body and Abs Work out in the same day and one after the other. I did not have the energy to complete the second one. I think I have to change my preworkout meal to accomplish both in the same day.

I feel really good though. My abs were really worked out this week with the Pilates Core and I burned lots of fat with the Foundation Exercises. I was really tired each night I did them but I think that was expected. I have to get my self to bed earler also.

My goal for this week is:

1. Stay POP (perfectly on plan) food and water wise.
2. do as much as the exercise I can do
I will do the Lower Body and Abs before I do the Foundation in the late week to see if I can get through both
Or try to do them at different times of the day.
3. Get to Bed by 10 pm most nights

I am looking forward to Week 2!

October 12, 2005 ~~ The Start of Project You!

I started working out to Kathy Smith's Project You! today. This was a great work out.
I started out with the 30 minute Foundation work out. Then I did the 15 minute Pilates Core work out. Wow I can feel my abs and I did not have very much back strain during the whole work out. I am excited!

Foundations helps to build Cardio Vascular Strength and builds the Stamina needed to carry you through the other work outs in the Program.
I liked this work out..not too hard just full body cardio training. Not that different from Walk Away The Pounds that I have done in the past. I had some trouble keeping up but I will learn the movements quickly and after a couple of weeks of doing it, I will be able to do it with them.

Pilates Core is Strengthens the Abs and Back to help with Stabilizing the Core. Essential for me right now while trying to heal from back surgery.

I had some trouble keeping and putting my body into some of the positions during the Pilates moves but I know that it wont take any time and my musckes will be strong enough to do what those girls in the video do.

I love these work outs. Tomorrow has me doing the same work outs. I can not wait!

I love the WOWY.com Web site also. Work Out With You is great! You make your schedule out and each day, you sign in and begin your work out. Then when you are done..click done and your work out is recorded. Then you can track your progress on there also.

October 11, 2005

I went to the doctor yesterday and he has released my to start exercising, driving, lifting, and all the other things "normal" prople do daily with in reason of course. If It hurts dont do it! I have to start Physical Therapy this week and I will ask my PT what he thinks I should do. This is to help strengthen the muscles in my abs and back as well as my leg which has lost a lot of strenght

As far as the plan goes:

I have cooked Fantacy Cabbage Rolls ( I will post the recipe later) and poached chicken breast in the tomato sauce. I plan today to bake some Seasoned Potatoe Wedges and Acorn Squash for Carbs. Also brown some Ground Turkey with Chili and Garlic Seasonings to give it some good flavor. I have some Apples and Strawberries. I think I will make some Strawberry Smoothies this week for snacks.


I weigh my self and measure my body on Mondays. This week I am at 210lb again. But I lost 2.5 inches. So I guess I will take that.

For the week starting Monday October 10,2005:
Weight: 210
Weight Lost: 0
Total Weight Lost: 35

Inches: 300.063"
Inches Lost: 2.50
Total Inches Lost: 23.938

I will start to add my stats to the Blog every week to see my progress.

Have to go eat my Afternoon snack! Talk to you later!

Recipes and Credits

I have copied hundrends of recipes from the Provida website and other sites where recipes were posted. I did not always copy who posted them .I never planned on posting them somewhere. But I am now. I am posting some recipes that I love and want to share with anyone who reads my Blog. So They are here.
Please, If you know who posted the recipe originally, feel free to email or leave a comment for me and I will correct that immediately.
I give credit where it is know. Thanks for everyones hard work making the recipes fit the plan.

I also have made many recipes fit my plan. So You may see a recipe that was posted somewhere else but if you look at it you will see that I have changed it to make it fit the plan. I am picky abou somethings and I have to change things to fit my tastes. So that is another thing that kept me from writing who posted. I made a variation of another recipe and I claim it as mine.

Enjoy these recipes!

Seasonings and Spice Mixes

Blackening Seasoning Source: Carolyn
1 t garlic powder
2 t thyme
2 t basil
2 t parsley
2 t black pepper
1 t cayenne
Mix all ingredients in a air tight jar.


Blackening Seasoning II
Makes 1 cup
Place all of the spices in a bowl and mix together with a whisk. The seasoning can be stored can be stored about 1 week in an airtight container.

· 5 Tablespoons paprika
· 1 Tablespoon ground black
· 1 Tablespoon ground red pepper
· 1 Tablespoon white pepper
· 1 Tablespoon dried thyme, crushed with a mortar and pestle
· 2 Tablespoons garlic powder
· 1 Tablespoon powdered oregano
· 1 teaspoon chile powder
· 1 teaspoon onion powder
· 1 teaspoon salt in original recipe – omit for this program


Dry Italian Dressing Mix
From member Gayla: You can use this on any recipe that calls for dry Italian Dressing mix. Omit the salt and substitute Splenda for the sugar.

· 1 tbsp garlic powder
· 1 tbsp onion powder
· 1 tbsp sugar** (Splenda)
· 2 tbsp oregano
· 1 tsp pepper
· 1/4 tsp thyme
· 1 tsp basil
· 1 tbsp parsley
· 1/4 tsp celery salt** (omit) or use celery seed
· 2 tbsp salt** (omit)

Combine all ingredients thoroughly. To make Italian Dressing mix 2 tbsp dry mix with 1/4 cup vinegar and enough water to bring it to proper consistency. Additional vinegar can be used if desired.


Essence
From member MissMuffy: Here is my modified recipe for the infamous spice blend that is used by the well known chef Emeril Lagasse

· 2-1/2 tbsp paprika
· 2 tbsp granulated garlic powder
· 1 tbsp black pepper
· 1 tbsp granulated onion powder (California style)
· 1 tbsp cayenne pepper
· 1 tbsp dried, ground oregano, preferably Mexican
· 1 tbsp ground dried thyme
Combine all ingredients thoroughly.


Taco Seasoning Mix
· 1/4 cup dried minced onion
· 1/4 cup chili powder
· 1 tbsp dried minced garlic
· 1 tbsp ground cumin
· 1 tbsp crushed red pepper flakes
· 2 tsp beef bouillon granules (Wyler's sodium free)
· 1-1/2 tsp dried oregano

Recipe
Mix together and grind into powder. Store in airtight container up to one year.

Add to sodium free tomato sauce as topper (chicken, rice, potato)
Add to ground turkey breast (chili, meatloaf)


Jamaican Jerk Seasoning,
combine 2 teaspoons onion powder, 1 teaspoon Splenda, 1 teaspoon ground thyme, 1/2 teaspoon ground allspice, 1/4 teaspoon ground cinnamon, and 1/4 teaspoon ground red pepper.

Soup, Stews And Chili

Soups:

Veggie Soup DeJour
From Chipotle Platoon Member PFC. MsBuer

List of Ingredients
* 1 Large bunch of Celery
* 2 Large Green Peppers
* 2 Large Yellow and/or Red Peppers
* 1 Large container of Mushrooms (I like Baby Portabellas)
* 2 Large Onions
* 2 Cups of Chicken Broth or (2 cups of water + 4 packets of Herb Ox Very Low Sodium Bouillon I mix 2 Beef and 2 Chicken)
* 3 Cans Chopped Tomatoes (Stewed, diced, whole...Your choice)
* 1 Tablespoon of the following Spices:
* Basil
* Thyme
* Cumin (3 Tbsp is what I use)
* Oregano
* Parsley
* Pepper
* Garlic Powder (could use 4 cloves of garlic)
* Or: 1/4 cup of Italian Seasoning, 1 Tbsp Pepper and 3 Tbsp Cumin

Instructions

1. Chop all Veggies to small pieces. Place in large stock pot with seasonings. Cover with water. Bring to a boil over high heat.
2. Turn heat down and simmer 1-3 hours. The more you cook it the better the taste.
3. Put hot soup into a blender and blend until smooth.
***Be Very careful doing this...never add more soup then to go half way up your container and cover with a heavy kitchen Towel before turning on to avoid the hot soup from splashing you. It will be very hot!

Can be served hot and eaten like a soup or cold and drink.

Final Comments

Other Additions if you desire:
1 Can Tomato Sauce
4 cups Shreadded Cabbage
Ground Turkey meatballs (poach in broth while it cooks added about 30-60 minutes into cooking)
Pinto beans or other beans you like or are allowed.
Chili Powder
Any other Veggie that is in season...Zucchini or spinach.

All Veggies are Free Veggies

Wendy's Note: Let you imagination go wild. TI have tried Many differnt combinations. I love this recipe and make it weekly.
I have made a new pot of this every Sunday for 12 weeks and never had it the same twice. I persaonlly Poach Turkey meatballs and Shrimp in the broth. Then when serving I add Beans, Rice or Potatoes to my bowl and the protein that I want and then 2 cups of Veggies. this makes a complete meal.

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Autumn Soup
From member CsrLiz344 with some of my modifications

List of Ingredients
* 1-1 1/2 lbs extra-lean ground beef (Turkey or Chicken)
* 2 cups chopped onion
* 8 cups water
* 2 cups sliced carrots
* 2 cups sliced potatoes
* 1 cup sliced celery
* pepper to taste
* 1 cup beef stock (salt-free or make your own)
* 2 bay leaves
* 2 pinches of basil
* 2 16 oz cans no-salt added Italian-style stewed tomatoes
* 2 small cans no-salt added tomato sauce
Instructions
1. Cook beef and onion until beef is browned. Drain.
2. Put back in pot and add water, carrots and seasonings. Bring to a boil, cover and simmer 10 minutes.
3. Add celery, potatoes, tomatoes and tomato sauce. Bring back to a boil, then cover and simmer on low for 1 hour.

Final Comments
With Beef Contains: Protein C, Carbohydrate A, Vegetable A
With Poultry Contains: Protein B, Carbohydrate A, Vegetable A

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Arlene's Potato Leek Soup
Arlene Director of Food Services / New Body Cafe on Provida

List of Ingredients
* 4 cups chicken broth, NSA
* 2 cups water
* 4 medium potatoes, peeled and cut into small pieces
* 2 large yellow onions, chopped
* 6 leeks, well washed and chopped
* 1 tsp oregano, dried
* 3 TBSP fresh parsley, finely chopped
* 1 to 2 TBSP Balsamic vinegar

Instructions
1. Bring the chicken broth and water to a simmer in a large saucepan.
2. Add the potatoes, onions, and leeks.
3. Cover and simmer over a low heat for 20 minutes to 1/2 hour.
4. Use a potato masher, mash the potatoes in the broth until it becomes a coarsely texttured soup.
5. Add the oregano, parsley, and vinegar, and simmer for an additional 5 minutes or so.

Final Comments
Contains: Carb A

Breakfast: A C D E
MM Snack: C E
Lunch: A B C D E
MA Snack: B C D
Dinner: A B C D E
Pm snack:

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Sweet and Sour Soup

Food Network recipe changed by me to fit plan.

List of Ingredients
* 3 Tbsp Chicken stock
* 1 Large Onion, diced
* 2 Cloves of Garlic, diced
* 1 tsp Crushed Red Pepper Flakes
* 2 Tbsp Splenda
* 6 cups of cabbage (I used green but can use any color or kind)
* 1 Cup Tomatoes, chopped
* 6 c Chicken Stock
* Fresh ground Pepper to taste
* 1/4 cup Chopped Fresh Parsley
* 1 container of Muchrooms
* 1/4 Cup Balsamic Vinegar

Instructions
1. Heat 3 Tbsp Chicken Stock in Sauce pan until hot. Add Onions, cook until soft. Add Garlic and Red Pepper Flakes.
Cook 1 minute.
2. Add Balsamic Vinegar and Splenda, Bring to a simmer.
3. Add Cabbage, Tomotoes and chicken stock and bring to a simmer.
Season with Pepper.
4. Simmer uncovered for 30-40 minutes or until Cabbage is tender.
5. Stir in Parsley.

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Chicken or Turkey Barley Soup
chopped onion
chopped garlic
vegetable broth
chopped celery
chopped carrot
sliced mushrooms
chopped tomato
2 oz shredded cooked chicken breast or turkey breast
1/2 cup cooked barley
Simmer chopped onion and garlic in vegetable broth until onion is tender. Add celery and carrots simmering until carrot is almost cooked. Add mushrooms, tomato, chicken, and barley. Add more broth and simmer to heat thoroughly.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B, Vegetable A

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Easiest Chicken and Rice Soup
2 split chicken breasts, diced
2-3 cups water
1/4 onion, diced
generous sprinkle Italian seasonings
1 clove garlic, sliced
1 cup rice
2-3 cups water
1 bay leaf
generous sprinkle cracked red and black pepper
1 clove garlic, sliced
Combine first five ingredients, boil until chicken is cooked. Transfer to bowl. In same pot, boil rice in water with remaining ingredients until rice is tender. Add chicken, stir.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B

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Turkey Meatball Soup
1 lb ground turkey breast
1 bunch scallions finely chopped
1 jalepeno pepper, minced (or to taste)
1 cup cilantro, finely chopped
1 tbsp grated fresh ginger
1-2 fresh garlic cloves, grated
2 tbsp Mrs. Dash Garlic and Herb
1/4 tsp black pepper
1 can no sodium added chicken stock
1 c greens ( spinach, bok choy etc)
additional chopped cilantro
fresh lime juice
Combine turkey breast, scallions, jalapeno, 1 cup cilantro, ginger, garlic, Mrs. Dash and black pepper. Roll into small meatballs about 1" in diameter. Freeze until ready to use. To prepare soup, poach thawed meatballs in boiling stock, add greens, a squeeze of fresh lime and top with fresh cilantro.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E
This Recipe Contains: Protein B

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Healthy Fast Chicken Vegetable Soup
2 boneless, skinless chicken breasts, chopped
2 onions chopped
3-4 stalks celery, sliced
1-2 large carrots or a couple baby carrots, sliced
1-2 cans mushrooms drained without salt or bunch fresh sliced
1 can chopped yomatoes (low sodium)
1 can green beans (low sodium)
1 cup cooked rice
2 cans low sodium chicken broth
pepper
dried parsley
In a large preheated non-stick pot, brown chicken using no oil or butter. Add a little water and scrape pan as chicken browns. When pan is dry, add a little more water and continue cooking. Water should turn a little brown from the browned meat and scrapings from the pan. Cook until chicken is tender, adding a little water as needed and watching carefully. Add onions and brown with meat adding water as needed. When onions are limp add about 1/2 cup water. (If using fresh mushrooms, add now and cook until limp.)

Meanwhile chop celery and carrots. Cook in microwave with about 2 tablespoons water for about 3-4 minutes until tender.

Add tomatoes, celery, carrots, drained mushrooms, drained green beans, pepper and parsley to meat; heat through. Add chicken broth and heat until warm.

Add 1/2 cup warmed cooked rice to a large soup bowl. Add soup on top of rice.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Protein B, Carbohydrate B, Vegetable A

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Roasted Tomato Soup
3 lbs ripe tomatoes, cored, seeded and halved
2 red onions, chopped
1 clove garlic, minced
3 cups nonfat/sodium-free chicken broth
3 tbsp chopped fresh basil
fresh ground black pepper to taste
Preheat broiler. Spray a baking sheet with nonstick cooking spray** and place tomatoes on it, cut side down (skip the cooking spray if you have a good non-stick baking sheet). Broil for 10-12 minutes, or until the skins are blistered and blackened. Let cool, then slip off skins. In a medium sized saucepan, heat a little chicken stock or water over medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 2 additional minutes or until onions are softened. In a food processor, combine tomatoes and onions; process until smooth. Return to saucepan and add chicken stock; bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with pepper.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E
This Recipe Contains: Free foods

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Butternut Squash Soup
1 butternut squash
2 cups chicken or vegetable broth
seasonings to taste
leeks, if desired
Pierce the outer shell of the squash in several places and bake, whole, 1 hour at 350 degrees. Once baked, cut open, seed, and remove the soft flesh. Place flesh in soup pot, add broth, and seasonings to your taste (I usually add onion flavor). Let boil for about 5 minutes then puree. Check seasonings, simmer for a few minutes more. If desired, add cooked leeks.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
Evening Snack
This Recipe Contains: Carbohydrate A



The recipes after White Chili are not mine but they look good. I plan on trying them all!

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Tortilla Soup (sans tortillas)
2 lb bnls sknls chicken breast, sliced into strips
1 small sweet onion, diced
1 bell pepper, diced
4 cloves garlic, crushed
1 can (16 oz) NSA chicken broth
1 can NSA diced tomatoes
1/2 t ground cumin
1 t oregano
1 t cilantro
* I like to add a dash of red pepper or cayenne but I like my stuff hot.

In nonstick pot, brown chicken over medium high heat. Once browned, add onion, garlic and bell pepper. Cook 5 minutes. Add tomatoes, chicken broth, cumin and oregano. Simmer for 15 minutes. Add cilantro. Simmer 5 minutes more

Stews:

Chili:

White Chili (Sunshinedaizy)

Ingredients:
1 C chopped onions
1/2 C chopped red bell pepper
4 garlic cloves, minced
1-2 tsp Splenda (taste after seasoning. Be careful to not add too much.)
10 oz. skinless, boneless chicken breast, diced
1 tsp chili powder
1 tsp chopped fresh oregano leaves
1/2 tsp salt
3 C low-sodium chicken broth
12 oz. drained cooked Great Northern beans (NSA)
1 or 2 Jalopeno Peppers, seeded and deveigned then chopped
Chopped fresh cilantro for garnish

Instructions:
In large nonstick saucepan over low heat, combine onions, bell pepper, garlic and splenda; cover and cook stirring occasionally, until soft, 15 min.
Add chicked, chili powder, oregano, and salt; raise heat to medium and cook, stirring constantly, until checken is browned, 5 min.
Add broth, 3/4 of beans; reduce heat and simmer 30 min.
Mash the left over Beans with 1-2 tbsp water. Pour into chili and cook stirring, until slightly thickened, 3 min or so.
Notes:
1-1/2 C Serving:
Protein B
Carb B

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Bette's OP Chili
From Bette from Provida

Recipe Introduction

This Recipe Won 1st place for flavor in the big chili cook off in NBU04!! Can be made in the crockpot.


List of Ingredients
* 1/2 lb dry Pinto beans. Soak Beans OVER NIGHT for even cooking
* 1 1/4 lb. Ground Turkey Breast
* 1-15 oz. can diced tomatoes (no salt added)
* 1-15 oz. can diced tomatoes w/green chilies (no salt added)
* 1 - 8 oz. can tomato sauce (no salt added)
* 3 cloves minced garlic
* 1 medium onion chopped
* 1 Bell Pepper
* 2 -3 Tbs chili powder (no salt added)
* 1 tsp crushed cummin
* Fresh Ground black pepper to taste
* 1 cup NSA Beef Broth and 1/2 cup of water if needed
* For Spicy flavor I add 1/4 tsp of Crushed red pepper and 1/4 tsp of ground cayenne
* 2 Small Zucchini cut in chunks - aprox. 2 cups
* 2 Cups chopped Mushrooms
* 1 Cup Chopped Celery

Instructions
1. Boil Soaked Pinto beans in pot for aprox. 2 hours till tender.
2. Brown the turkey and onions and Bell Pepper together; add all other ingredients except beans.
3. Simmer 15 or 20 minutes. Add beans and simmer 5 minutes more.

Final Comments 8 servings
2 oz. protein B
1/2 cup carb. C
Free Veggies.

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Annette's Chili
1/2 lb ground turkey
1/2 lb 4% ground beef
1 medium onion, chopped
1 clove garlic, minced
1/2 large red bell pepper, minced
1 can NSA chicken broth
1 16 oz. can NSA diced tomatoes
1 8 oz. can NSA tomato sauce
1 tsp. The Spice Hunter garlic pepper blend - salt free
1 tsp. Mrs Dash garlic herb
1/2 tsp. black pepper
1/4 tsp. McCormick chipolte chile pepper
3/4 tsp. ground cumin
Pinch of splenda - found this brought out the flavor a bit more

Brown turkey and beef with onion, garlic and bell pepper. Add remaining ingredients and simmer for 45 minutes to an hour. This brings it to the desired consistancy and brings out the flavor. I have made this with 1 can of drained/washed pinto beans also, but I prefer mine served over a baked potato. This is even better the next day.....YUM!!

Smoothies and Beverages

Pineapple Pina Colada Smoothie (Kathleen T)
This is my favorite breakfast smoothie!! I love pineapples & coconut and this is what I came up with. Reminds me of a "virgin" Pina Colada!

2 egg whites can use powdered
2-4 packets of Splenda (or to taste)
1/2 cup pineapple (use fresh, canned or snack pack variety packed in own juice)
1/4 tsp. coconut extract
1 1/2 cups ice
1/3 cup water (more or less)

Blend egg whites and Splenda in blender/bullet; add pineapple, coconut extract, ice and water. Blend until smooth.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Afternoon Snack A-E
Evening Snack A-D-E
This Recipe Contains: Protein A, Fruit A


Vanilla Cappuccino Protein Drink (Body4Me)
I will admit to an extreme LOVE of anything coffee and I sorely miss my daily Starbucks. BUT, I did come up with this Bullet substitute that gives me my coffee fix as well as a good source of protein! Only TRUE coffee lovers need apply. ;)
• 2 oz. of strong black coffee (I make a double shot of expresso)
• 1 scoop Vanilla protein powder**
• 2 packets of Splenda
• 1 Tablespoon of Torani Sugar Free chocolate flavored syrup
• 1 cup of ice
First, using the Mug, put in the ice, coffee, Splenda, syrup and then the protein powder. Screw on the Cross Blade, blend until ice runs smooth. Take off Cross Blade and replace with comfort ring.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-D-E

This Recipe Contains: Protein A

**I used Whey protein vanilla ice cream as BMOS Dolores says it is her favorite and she said it is okay to use for our protein 1 scoop equals a woman's serving..

Fish and Seafood Recipes

Seafood

Shrimp Cocktail (Riddick)
2 oz. fresh or frozen shrimp, cooked and thawed
2 Tbs minced celery
1 tsp minced onion
1/2 tsp minced parsley
2 Tbs OP ketchup
1/4 tsp fresh horseradish, minced

Mix it all together and go!


Shrimp Scampi
1 large clove garlic -- pressed
1/2 pound large shrimp -- peeled and de-veined
1 tablespoon dry white wine
1 teaspoon lemon juice
1 teaspoon minced parsley
1 pinch oregano
pepper to taste

In a large skillet, medium high heat. Stir in the garlic and add shrimp sautéing until just pink, about 3 minutes. Add the wine, lemon juice, parsley, oregano, and pepper; simmering until just heated through

Makes 4 Servings
Contains Protein B


Tequila Shrimp (Adapted from a Keith Family recipe)
Prep Time: 15 minutes Cook Time: 10 minutes
Again, I pulled all salt and oil and subbed broth where needed.

2 tablespoons no salt aded Chicken broth
1 white onion, diced
3 cloves garlic, minced
10 shrimp, peeled, deveined, halved lengthwise
1/4 cup tequila
3 Roma tomatoes, diced
2 limes, juiced
1 tablespoon chopped cilantro
Salt and fresh ground black pepper

In a medium non-stick saute pan with the broth, saute the onions and garlic. When the onions are translucent, add the shrimp and continue to saute for 3 to 4 minutes. Then add the tequila and flame off the alcohol. Then add the tomatoes and saute for another 3 to 4 minutes. Then add the lime juice when the shrimp is cooked half way. When shrimp is fully cooked, fold in the cilantro. Season with pepper and serve.

Contains Protein B


Crock Pot Creole Shrimp
1-1/2 c. diced celery
1-1/4 c. chopped onion
3/4 c. chopped bell pepper
1 (8 oz.) can NSA tomato sauce
1 (28 oz.) can NSA whole tomatoes
1 clove garlic*
1/4 tsp. pepper
6 drops Tabasco (opt.)
1 lb. shrimp, deveined & shelled

1/4 teaspoon garlic powder may be substituted. Combine all ingredients except shrimp. Cook 3 to 4 hours on high or 6 to 8 hours on low. Add shrimp last hour of cooking. Serve over hot rice. Chicken may be substituted for shrimp. Stove top version, if you don't have a crock pot. Sauté celery, onion and bell peppers in chicken broth until tender. (Better if left a bit crunchy.) Add remaining ingredients except meat being used. Simmer at least 30 minutes to an hour. Add shrimp or whatever meat you wish and simmer 30 minutes more.


Jamaican Shrimp Adapted from Better Homes and Gardens
• 2 lb. fresh or frozen large shrimp in shells
• 3 Tbsp. white wine vinegar
• 2 Tbsp. lime juice
• 1 jalapeno pepper, seeded and finely chopped
• 1 Tbsp. Splenda
• 2 tsp. Jamaican Jerk Seasoning*
• 1 medium mango, pitted, peeled, sliced, and halved crosswise
• 1 small lime, halved lengthwise and sliced
• 1 small red onion, quartered and thinly sliced

1. In a large saucepan cook fresh or frozen shrimp, uncovered, in boiling water for 1 to 3 minutes or until shrimp turn pink. Drain immediately and cool. Peel shrimp, leaving tails intact; de-vein. Place shrimp in a heavy plastic bag. At this point, you can seal the bag and chill for up to 24 hours.
2. For marinade, in screw-top jar combine white wine vinegar, lime juice, jalapeno pepper, Splenda, and the Jamaican Jerk Seasoning. Cover and shake well to mix; pour over shrimp in plastic bag. Cover and chill for 1 hour, turning bag occasionally.
3. To serve, drain shrimp, reserving marinade. In a large serving bowl, layer shrimp, mango, lime slices, and onion, repeating until all are used. Drizzle reserved marinade on top. Makes 10 to 12 appetizer servings.

*Note: To make your own Jamaican Jerk Seasoning, combine 2 teaspoons onion powder, 1 teaspoon Splenda, 1 teaspoon ground thyme, 1/2 teaspoon ground allspice, 1/4 teaspoon ground cinnamon, and 1/4 teaspoon ground red pepper.
Nutritional facts per serving: calories: 102, total fat: 3g, saturated fat: 1g, cholesterol: 105mg, sodium: 334mg, carbohydrate: 7g, fiber: 1g, protein: 11g, vitamin A: 12%, vitamin C: 18%, calcium: 2%, iron: 13%


Cherry Tomatoes Stuffed w/ Shrimp
list of Ingredients

6 medium size shrimp
2 tablespoons minced parsley
2 tablespoons minced fresh chives
1 tablespoon lemon juice
1 pint of cherry tomatoes

Recipe

Cook shrimp drain and cool then put in food processor for 1 minute. When done add in parsley chives lemon juice and pepper. cover and chill in fridge. To stuff tomatoes slice about 1/3 off the top of each one and with a small spoon scoop out and discard the seeds. Fill the tomatoes with the shrimp mixture.


Lemon Barbecued Shrimp
These tangy grilled shrimp are a great alternative to throwing a turkey burger or chicken on the barbecue. They're low in fat and loaded with flavor.
Ingredients:

2½ pounds large fresh shrimp, peeled and deveined
½ cup fresh lemon juice
3/4 cup OP Barbecue Sauce
¼ cup water
3 tablespoons fresh parsley, minced
3 tablespoons onion, minced
1 clove garlic, crushed
½ teaspoon pepper, freshly ground

Directions:

Arrange shrimp in a large shallow dish. Combine lemon juice, BBQ sauce, water, parsley, onion, garlic, and pepper in a jar, then cover tightly. Shake jar vigorously. Pour mixture over shrimp, cover, and marinate for four hours.
Drain shrimp, reserving marinade. Thread shrimp onto skewers. Preheat broiler or grill.
Arrange skewers on broiler pan or grill and cook 5-6 inches from medium heat source for 3-4 minutes on each side, basting frequently with reserved marinade.

Fish:

Nina's Yummy Tilapia (from Mccormicks)
White Wine of choice - (maybe a Pinot Grigio or a Chablis)
1 1/2 tablespoons fresh lemon juice
1 1/2 teaspoons Salt-Free Garlic & Herb Seasoning
1 teaspoon Onion Powder
1/4 teaspoon Ground Black Pepper
1/4 teaspoon Basil or Oregano
1 pound tilapia fillets

Directions:
1. Pour wine, approx 1/2 to 1 cup. Add lemon juice, seasonings; mix together. Warm over low heat until alcohol evaporates
2. Brush mixture over fish. Broil 4 to 6 inches from the heat 10 to 12 minutes, or until fish flakes easily with a fork.

Alternate Directions:
1. Pour wine, lemon juice and seasons into large skillet.
Bring to low boil.
2. Add Tilapia and slowly steam fish until done.
I have done the skillet method and still loved the way the
fish came out!
Serve with your favorite carb and veggies!


Salmon and Rice salad
(for those of you who dont like salmon - or want to stay away from the fat of salmon, we also offer a tuna/halibut alternative)

2 oz (or what ever your serv size) of salmon - either your own leftover cooked or canned no salt added (or white meat fish tuna, halibut)
1/2c. rice (cold)
diced cucumber
sliced carrots
fresh spinach leaves, chopped
green onion, chopped
tomato, chopped
celery, chopped
balsamic (or other flavored vinegar) to taste

Mix all ingredients well and serve on a bed of lettuce. I love making this. It is really yummy and once you add all the veggies, it is a huge serving. Very satisfying!

Vegetable Recipes

Spinach Stuffed Mushrooms Recipe By: Donna
24 large mushrooms -- white
1/4 cup chopped shallots -- or onion
2 cloves garlic -- chopped
2 tablespoons balsamic vinegar
1 tablespoon Italian seasoning
1/4 cup water
10 ounces chopped spinach -- thawed and drained
*Shrimp or crab.

Wash mushrooms and carefully remove stems. Lay out caps on nonstick jelly-roll pan and pop in oven for 5-10 minutes to dry out and cook slightly. Set caps aside. Chop the mushroom stems finely. Sauté shallots, garlic, and balsamic vinegar in small saucepan. When onions start to turn translucent add mushroom stems, water, and seasoning. Cook a few minutes. Add spinach and cook till water is almost all evaporated. Mound the spinach mixture onto the mushroom caps, pressing it into the caps. Lower oven heat to 300-350º and bake for 10-15 minutes until hot and mushroom caps are cooked.

Susan just saute the shrimp or crab with shallots, garlic and onion. You can also use any vinegar other than balsamic. I hope you enjoy them.


Portabello pizzas that rock! (Aly315)
2 portabello mushroom
1 can of nsa tomato paste
fresh basil chopped finely
1/2 tsp oregano
2 garlic cloves crushed
1/4 tsp majoram
1/2 tsp thyme
1/4 cup of fresh pineapple in tiny slivers
2 oz of ground turkey breast/chicken breast or 4% fat ground beef
browned
1 ring of super sweet maui onion
1/4 red bell pepper, julienne
1/4 yellow pepper, julienne
1/4 orange pepper julienne

in a small bowl mix all herbs and nsa tomato paste and set aside in
fridge..(best to let sit for about an hour to let flavours fully
develop)

wash and completely dry portabello mushrooms.. make sure the gills are
extremely dry.. if they have ! any wetness, your pizzas will turn soggy
and thats not good eats!

gill side up place your portabello's on a piece of foil that is lightly
sprayed with no stick spray.
take the tomato paste and spread on the portabello, arrange the vegies
around the mushroom, adding the meat and the pineapple at the end.
place in a 400 degree oven for 18 minutes


Baked Eggplant w/ Mushroom Tomato Sauce (Cooking Light, Nov 2000)
List of Ingredients
NSA chicken or beef broth for sauteing
1 eggplant peeled and sliced- into 1/4 inch slices (about 1 1/4 lbs)
1 cups onion chopped
1/2 tsp Italian seasoning
2 cloves garlic minced
8 oz mushrooms sliced
1/4 tsp black pepper
8 oz tomato sauce (no salt)

Recipe

Arrange eggplant slices on a baking sheet lined with Release Foil (this is a wonderful substitute to cooking spray as NOTHING sticks to it); broil 3 minutes on each side or until lightly browned. Heat a large nonstick skillet with a bit of NSA chicken or beef broth for sauteing over medium heat; add onions and garlic. Saute for a few minutes and then add mushrooms. Saute for a few minutes more until vegetables are tender and broth is gone. Stir in Italian seasoning.
Spread half of mushroom mixture in bottom of 1 1/2 quart round baking dish. Arrange half of eggplant slices over mushrooms; sprinkle with 1/8 tsp pepper. Top with 1/2 cup tomato sauce. Repeat layers. Cover and bake at 375ºF for 1 hour. Let stand 10 minutes.


QUICK RATATOUILLE WITH POULTRY SAUSAGE
Ratatouille is normally stewed for 45 minutes or longer. This version is quick, light and fresh and becomes a vegetarian entree by omitting the sausage.

NSA chicken broth for sauteing
1 medium red bell pepper, diced
1 small medium-hot pepper
1 medium onion, diced
3 garlic cloves, chopped
1 medium zucchini or yellow squash, diced
1 small to medium eggplant, diced
1 medium tomato, chopped
8 to 10 ounces cooked poultry sausage (turkey or chicken), shaped into 1/2-inch meatballs
2 tablespoons fresh basil, chopped
2 tablespoons parsley, chopped
freshly ground black pepper to taste
3 cups cooked rice

1)Put the chicken broth in a wok or large saute pan over high heat. Add the peppers, onion, garlic, squash and eggplant. Cook 5 minutes, stirring frequently. Add the tomato and cook about 3 minutes.
2)Add the sausage meatballs, herbs and salt and pepper to taste. Cook for 3 minutes. Put over rice.