Be a Wellness Pro

Cream Cheese Chicken

2010-09-04T07:46:00.000-07:00

I have found many great recipes from Crockpot365, including this one for Cream Cheese Chicken. There are two options for ingredients.

Option 1
2 cans cream of something soup
frozen chicken - enough to feed four adults
2 T Italian seasoning
1/2 t celery seed (I never put this in)
1 T onion powder
1 T sugar
1/4 t black pepper
1 t salt
2 cloves minced garlic
block of cream cheese (to add later)

Option 2 - This is the one I've used
1 can cream of something soup
1/2 cup chicken broth
frozen chicken pieces
packet of Italian salad dressing mix
2 cloves minced garlic
block of cream cheese (to add later)

Put everything except for the cream cheese into the crockpot. Cook on low for 6 hours, or until the chicken is cooked through and begins to shred. Shred the chicken with two large forks, and mix in the block of cream cheese. Switch the crock to high and cook for another 30 minutes, or until the cream cheese is fully melted.

I ate this with green beans. That's it! A delicious phase 1 approved meal!

Best Ever BBQ Ribs

2010-08-21T10:07:00.000-07:00

Ingredients
1 teaspoon paprika
1 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
About 3 pounds well trimmed pork baby back ribs, cut into four sections
1/4 cup ketchup
2 tablespoons brown sugar
1 tablespoon worcestershire sauce
1 tablespoon soy sauce

1. Brown ribs under broiler – a few minutes on each side – until brown and crispy.
2. Spray the Crockpot with cooking spray. Combine first 4 ingredients. Rub onto both sides of ribs. Put ribs in Crockpot. Cover and cook on low 7-8 hours, or on high 3-4 hours, until ribs are tender.
3. Combine ketchup, sugar, sauces, and mix well. Remove the ribs from the Crockpot, discard cooking liquid. Coat ribs with sauce. Put back in slow cooker, cook on high 30 minutes.

Enjoy the most delicious ribs I have ever tasted!

Mango-Orange Smoothie

2010-08-19T19:29:00.000-07:00

August is Mango month! One mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A.

Spice up your daily shake routine with a Mango-Orange Smoothie!

6 oz of Skim Milk/Soy milk or water
2 oz of Orange Juice
1/2 cup of frozen mango chunks
1/4 cup of ice
2 Scoops of WellnessPro Vanilla Shake

Blend until all frozen ingredients are crushed.
Enjoy!

Magnificent Meatloaf!

2010-08-18T09:54:00.000-07:00

No really... it is!

I used to hate meatloaf, but I like to think that I have grown up a bit, and now love it. I asked my mom for the recipe, and was told there really weren't measurements; just play it by ear (hand). This is her best "recipe".

Mix together hamburger, bread crumbs, salt, pepper, egg, onion (optional).
I made and froze mini-meatloafs. On the day I want to eat it, I take it out in the morning to thaw, then bake at 350 for 30-40 minutes. Part way through (20 minutes or so) drain and pour sauce on; continue baking.

Sauce 1 (this one is more for a family serving, not mini ones)
2 cans tomato sauce
3 tablespoons vinegar
2 tablespoons mustard
1/2 cup water
3 tablespoons brown sugar
2 teaspoons worcestershire sauce

Sauce 2 (I use this one for my mini-meatloafs)
3 tablespoons ketchup
1 tablespoons honey
1/2 teaspoon worcestershire sauce

Pineapple-Orange Bliss

2010-08-12T12:15:00.000-07:00

This delicious shake will provide you with all the essential nutrients and minerals your body needs. What a great way to kick off your morning or treat yourself to an evening meal!

8 Oz Glass of Non-Fat Milk/ Soy Milk/ Water
1/2 Cup of Pineapple Chunks
2 Oz of reduced sugar or regular Orange Juice
1/4 Cup of Ice Cubes
2 Scoops of WellnessPro Balanced Nutrition Vanilla Shake

Put everything in a blender and mix until all of the ice is crushed.
Enjoy!

Broccoli Salad

2010-08-11T10:55:00.000-07:00

Here’s another delicious way to eat your vegetables! I love this salad!

1/4 red onion, chopped
1 tablespoon sugar
1 1/2 cups fresh broccoli
3 tablespoons mayonnaise
2 tablespoons vinegar
3/4 cup shredded cheddar cheese
4 bacon strips, cooked and crumbled
*I’ve added sunflower seeds and raisins, too. Whatever you have, throw it in!*

In a bowl, combine the broccoli, cheese, bacon, and onion. In another bowl, whisk the mayonnaise, vinegar and sugar. Pout over broccoli mixture and toss to coat. Cover and Refrigerate for at least one hour before serving.

Picture and recipe from allrecipes.com

Teriyaki Pork Tenderloin

2010-08-09T10:50:00.000-07:00

1 clove garlic
2 tablespoons soy sauce
1 tablespoon water
1 teaspoon brown sugar
2 teaspoons lemon juice
2 teaspoons vegetable oil
1/8 teaspoon pepper
1 pork tenderloin (3/4 pounds)

Mix the garlic, soy sauce, water, brown sugar, lemon juice, oil, and pepper. Pour in shallow glass or plastic dish. Add pork, turn to coat. Cover and refrigerate, turning occasionally, at least one hour (no longer than 24). Heat oven to 425. Spray the baking pan with cooking spray. Remove the pork from the marinade. Place pork in the pan. Bake uncovered 27 to 30 minutes, or until meat thermometer read 160. Cut pork crosswise into thin slices.

How to Lose Your Muffin Top

2010-08-07T08:56:00.000-07:00

Hold a stability ball overhead with both hands and with your feet shoulder-distance apart. Keeping your back flat, abs tight and arms by your ears, bend forward from the hips until your torso creates a 90-degree angle with your lower body. Hold for 15 seconds and slowly return to starting position. Repeat 15 times.

Double Oblique Crunch: Lie with your back on the floor, hands behind your head and legs lifted so your shins are parallel to the floor. Exhale as you crunch your knees in towards your right shoulder. Lower and repeat by alternating left and right for 20 to 30 repetitions.

Leg Scissors: Sit with your legs straight and place your forearms on the floor beside you. Lean back slightly and extend your legs until they form a 45-degree angle with the floor. Scissor your legs, alternating your right leg over your left and left over your right for 30 seconds. Repeat 15 to 20 times. For an added challenge raise your arms.

Berry Blast Shake

2010-08-05T12:54:00.000-07:00

Indulge yourself in the morning with a delicious Berry Blast Shake that is sure to get your day off to a good start!

4 oz of Skim Milk/Soy Milk/ Water
4 oz of Low-Calorie/Sugar Free Cranberry Juice
1/4 Cup of Ice Cubes
1/2 Cup of Frozen Berries
2 Scoops of WellnessPro Vanilla Shake

Blend until all of the ice cubes and frozen berries are crushed.

Enjoy!

A Hard-to-Quit Workout

2010-08-05T08:44:00.000-07:00

If you want a workout you’re practically guaranteed to stick with, choose this one: walking.

Walking has the highest compliance rate of any exercise. But you’ll need to take the right number of steps each day to reap the maximum health benefits. What’s the magic number?

When you’ve taken at least 10,000 steps today -- a pedometer can help you keep count -- you’ll have walked the optimal amount for good health. Or set your stopwatch, and don’t stop until you’ve accumulated 30 minutes -- all at once, or broken up into 10-minute segments.

Phase 1 Snacks

2010-08-03T12:30:00.000-07:00

Eating snacks 3-5 times a day between meals is a great way to keep full and speed up your metabolism. If you include protein with your snacks, you will feel full longer!

Here are some phase 1 approved snacks:

-Raw vegetables – I have a low tolerance for vegetables, so I tend to stick to the same ones: celery, cucumbers, and snap peas
-Cooked vegetables – I will eat most vegetables as long as they have a sauce disguising them. Try some with cheese sauce.
-Cheese slices
-Hard boiled eggs
-Deviled eggs
-Plain Yogurt (I usually find a low carb flavored yogurt instead. I’ve found some with fewer than 8 carbs. Of course, as soon as I found them, they stopped carrying them in my grocery store! But keep your eyes peeled!)
-Half of a WellnessPro shake
-Salad – add bacon bits, cheese, and/or eggs to make it more filling
-Cottage cheese
-Beef Jerky
-Cut up sausage, or any other kind of lunch meat
-String cheese
-Sugar-free Jello

And remember to drink LOTS of water. Sometimes when you think you’re hungry, you’re actually thirsty.

If you have any other great phase 1 snack ideas, let me know!

Cheese Sauce

2010-08-03T12:23:00.001-07:00

Since I have a low tolerance for most vegetables, especially cooked ones, I use cheese sauce to disguise them. I LOVE it on broccoli and cauliflower.

Ingredients
1/8 cup butter
2 tablespoons cup flour
dash of paprika, pepper, salt
1 cup of milk
½ cup grated cheese

Directions
1. Melt butter in a medium saucepan over low heat. Stir in flour, paprika, pepper and salt. Pour in milk; cook, stirring constantly, until thickened.
2. Stir in cheese. Cook, stirring constantly, until melted and well blended.

15-Minute Sand Workout

2010-08-03T08:51:00.000-07:00

While summer is still here, enjoy working out while you soak in the summer sun!

Shuttle Run:
Make three parallel lines in the sand, 5 yards apart. Straddle the middle line with your knees slightly bent and your arms bent so your hands are in front of your thighs. Move to your right and bend at the knees to touch the line with your right hand, then run to the left and touch the far left line with your left hand.

Sand Skip:
Skip forward so that you're jumping and landing on the same foot. Work on leaping as high as possible by driving your knee upward as you push off the ground with your opposite foot.

Squat Jump:
Stand with your feet slightly more than shoulder-width apart and your fingers laced behind your head. Bend at the knees to lower yourself until your thighs are at least parallel to the sand, then jump up as high as you can. Sink directly into the next squat without pausing.

Jump and Stick:
Stand with your feet about shoulder-width apart, hands beside your thighs. Jump straight up, then land on only one leg with your knees bent, your shoulders slightly forward, and your butt and hips back. Try to steady yourself for 2 seconds, then return to the starting position and jump again. Alternate the leg you land on and do four jumps on each leg.

Standing Calf Raises

2010-08-02T08:40:00.000-07:00

Develop "head turning" calfs by doing standing and seated calf raises. Complete calf raises anywhere with or without weights. Simply stand or sit flat footed, lift up onto the balls of your feet and return! I like to do about 3 sets of 25. You can increase the difficulty by holding onto some weight while you do them. I'm not there yet, but my gym machine Wendy is!

Winner!

2010-08-02T08:06:00.000-07:00

And the winner of the very first giveaway is...

Comment #2

Which belongs to

Congrats, Pam!

Email me your address and I'll send you your container or chocolate shakes as soon as I get back to Idaho next week!

Stay tuned for next months giveaway!

Phase 1 Meal Plan

2010-07-31T14:31:00.000-07:00

Today I started back on a strict Phase 1 diet. I need to jump start the weight loss before school starts, so it’s officially Hammer Time! For the next two weeks, I will be drinking plain shakes (no fruit) for two meals a day and eating dinner/snacks that are completely phase 1 approved. Sometimes I spend so much time thinking/complaining about what to make for phase 1 dinners, so I decided to write down my two week meal plan. This will help me (and anyone else who wants to join in) know exactly what to make/eat. Wish me luck!

Day 1
Barbecued Burger with cheese and pickles – no bun
Cucumbers and celery

Day 2
Vegetable stuffed chicken breast with spinach

(minus the carrots and capers)

Day 3
Barbecued chicken with Montreal Steak Spice marinade
Salad

Day 4
Soy sauce chicken
Broccoli and cauliflower with cheese sauce

Day 5
Beef Stir Fry

Day 6
Barbecued steaks with Montreal Steak Spice marinade

Cucumber salad

Day 7
Breakfast!
Omelets with ham, cheese, broccoli
(I don’t like many vegetables, but you can add peppers, mushrooms, onions, and any other phase 1 approved vegetable)

Day 8
Hamburger minestrone soup

(minus the carrots)

Day 9
Hamburger minestrone soup

Day 10
Turkey and black bean salad
I’m using the recipe for chicken and black bean burritos, but substituting turkey for the chicken, and putting it on salad instead of in wraps. Should be delicious!

Day 11
Turkey and black bean salad

Day 12
Taco Salad

Day 13
Barbecued steaks with Montreal Steak Spice marinade

You can never have enough steaks!
Cucumber salad

Day 14
Paprika pork chops
I’ve never tried this recipe, but I’ll let you know how it turns out!

Broccoli and cauliflower with cheese sauce

Taco Salad

2010-07-31T14:24:00.001-07:00

Taco salad (without the taco chips) is a great phase 1 meal. Yes, the chips are really what makes it so yummy, but its still good without. On occasions when I'm not being so strict, however, you bet they are thrown back in!

Here is one version of a simple taco salad recipe. I deleted the taco chips part. The recipe and picture came from allrecipes.com.

Enjoy!

1 pound ground beef or ground turkey
1/2 medium onion, finely chopped
1 cup salsa
1 (15.25 ounce) can kidney beans
2 teaspoons chili powder
2 teaspoons cumin
1 teaspoon salt
1/8 teaspoon pepper
4 cups shredded iceberg lettuce
1 cup shredded Cheddar cheese

Optional garnish: sour cream, chopped tomato, and additional salsa

Paprika Pork Chops

2010-07-31T14:16:00.001-07:00

UPDATE: I made this last night. My dad loved it, my mom liked it, and I probably won’t make it again. I just didn’t really like the flavor. We only put half of the onions in, and that was plenty. But, it works for phase 1, so I ate it. Let me know what you think.

This is a new recipe. I haven't tried it yet, but since it is 100% phase 1 approved, I thought I'd give it a shot. I'll let you know how it turns out!

Ingredients

2 teaspoons butter
1 onion, thinly sliced
1 1/2 teaspoons paprika
1/3 cup sauerkraut, drained
1/3 cup sour cream
4 boneless pork chops
1/4 teaspoon black pepper
1 teaspoon garlic salt

Directions

1.Set uppermost oven rack 5 inches from heat source, and preheat broiler.

2.Melt butter in a large skillet over medium-high heat. Stir in onions, and cook until soft and golden. Remove from heat. In a bowl, stir together 1/2 teaspoon paprika, sauerkraut, onions, and sour cream.

3.Season pork chops with pepper, garlic salt, and 1 teaspoon paprika.

4.Broil pork chops 6 minutes. Turn, and broil 5 to 6 minutes more. Remove from oven. Spread sauerkraut and onion mixture over pork chops, and broil 1 or 2 minutes more.

Picture and recipe from allrecipes.com

Greek Salad

2010-07-29T12:31:00.000-07:00

Don't forget to enter the giveaway!

Picture found here.

This is a really fresh and delicious salad, perfect for summertime! There are a lot of variations of this salad, but this is my mom's recipe, so you know it's my favorite!

3 medium tomatoes
1 cup cucumber
3/4 cup green pepper
3/4 cup red pepper
3/4 cup feta cheese (crumbled)
olives - as many as you feel comfortable with :)
3/4 cup Greek Salad Dressing

Chop the vegetables. Combine in a large bowl. Refrigerate until thoroughly chilled. Sprinkle with feta cheese before serving.

For those of you who would rather make your own dressing, here is a 4.5 star recipe from allrecipes.com:

1 1/2 quarts olive oil
1/3 cup garlic powder
1/3 cup dried oregano
1/3 cup dried basil
1/4 cup pepper
1/4 cup salt
1/4 cup onion powder
1/4 cup Dijon-style mustard
2 quarts red wine vinegar

In a very large container, mix together the olive oil, garlic powder, oregano, basil, pepper, salt, onion powder, and Dijon-style mustard. Pour in the vinegar, and mix vigorously until well blended. Store tightly covered at room temperature.

How do you like your Greek Salad? Do you have a preference of dressing?

Café Mocha Shake

2010-07-29T12:14:00.000-07:00

Kick off your morning with a delicious Café Mocha Shake and get the nutritious energy boost you’ll need to take on the day!

If I were a coffee drinker, I bet I would love this shake! It sounds just like an iced-capp from Tim Horton's. I used to love those!

8 oz of milk/soy milk
1/2 Banana
2 tbs of Instant Coffee
1/4 Cup of Ice
2 scoops of WellnessPro Chocolate Shake

Place ingredients in a blender and blend until all of the ice is crushed.
Enjoy!

Stability Ball

2010-07-24T11:29:00.000-07:00

A Stability (or Fitness) Ball is a great tool to add to your exercise regime, whether at the gym or at home. For under $20 you can have one simple "machine" and work out several parts of your body.

Click here to find tips for selecting, using, and maintaining a stability ball.

Click here for a list of great exercises to build strength and flexibility using a stability ball.

Hmmm... idea for a future giveaway perhaps??? :)

Chicken and Black Bean Burritos

2010-07-23T12:32:00.000-07:00

1 tablespoon (15 mL) vegetable oil
1 onion, chopped
2 garlic cloves, minced
1/4 teaspoon (1 mL) salt
1/4 teaspoon (1 mL) pepper
4 boneless skinless chicken breasts, cubed
1 jalapeño pepper, seeded and minced
(instead of the jalapeno, I put in a small can of diced chilies)
1 sweet red pepper, chopped
1 can (19 oz/540 mL) black beans, drained and rinsed
1 cup (250 mL) salsa
8 large whole wheat tortillas
2 1/2 cups (625 mL) shredded Cheddar cheese
1/2 cup (125 mL) sour cream

In skillet, heat oil over medium-high heat; fry onion, garlic, salt and pepper until softened, about 3 minutes. Add chicken, jalapeno, red pepper, beans and salsa; cook, stirring, until chicken is no longer pink inside, about 10 minutes. Let cool.

Spoon about 3/4 cup (175 mL) of the filling down centre of each tortilla; sprinkle each with 1/4 cup (50 mL) of the cheese. Fold in bottom edge, then sides; roll up. Place, seam side down, in greased 13- x 9-inch (3 L) glass baking dish. Sprinkle remaining cheese over top.

Bake in 400°F (200°C) oven until golden and hot, and cheese is melted, about 15 minutes. Serve with sour cream.

I am a big fan of freezer meals, and these make great ones. Here’s the freezer meal directions:

After sprinkling with remaining cheese, let unbaked burritos cool for 30 minutes. Refrigerate until cold. Cover and overwrap with heavy-duty foil (or wrap individually in heavy-duty foil) and freeze for up to 1 month. Bake from frozen, loosely covered with foil, in 400°F (200°C) oven until golden and hot, and cheese is melted, about 25 minutes.

Tip: Defrost in the refrigerator overnight, warm them up in the morning and pop into a thermal lunch box. Or if your child has access to a microwave at school, wrap two burritos to warm up there. Otherwise pack them in a lunchbox that keeps food warm or cold.

from www.canadianliving.com

Hamburger Minestrone Soup

2010-07-23T12:12:00.000-07:00

I’m not a big soup fan, but I LOVE this soup. It super filling, nutritious and delicious!

2 cups chopped onions
1 cup sliced celery
2 garlic gloves, minced
1/8 cup vegetable oil
5 cups beef broth
(I just buy the big carton and add water to make 5 cups)
1 14 oz can diced tomatoes
1 15 oz can tomato sauce
1 cup sliced carrots
2 teaspoons basil
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound ground beef
1 small zucchini, sliced
1 can green beans
1 can kidney beans, drained
1 can navy beans, drained
(or just two cans of your favorite beans)

In a large pot, sauté onion, celery and garlic until tender. Stir in broth, tomatoes, tomato sauce, carrots, basil, salt and pepper. Bring to a boil. Reduce heat. Cover and simmer for 1 hour. In a large pan, cook beef until no longer pink. Drain. Stir beef into soup with zucchini and beans. Cover and simmer for 20 minutes. Top each serving with parmesan cheese.

Enjoy!

Giveaway!

2010-07-22T10:38:00.000-07:00

It’s time for the very first Be a Wellness Pro giveaway! I’ve been slacking on this blog for a while now, but it is time for me to get back on track. From now on, you can expect frequent giveaways where you can receive WellnessPro and general healthiness related items. So, let’s get started!

The first giveaway will be a must have for any health program – a delicious and nutritious meal replacement shake! You will have your choice of a container of chocolate or vanilla shakes for men or for women.

Here’s how to enter:

1. Become a follower.
2. Mention this blog and giveaway on your blog, and leave a link.
3. Facebook about this giveaway, and leave a link.
4. Leave a comment with your flavor preference - chocolate or vanilla.
Leave a comment for each entry.

Giveaway ends on August 1st.

*For this special giveaway, anyone in the US or Canada can enter, since I’ll be between countries this time!

Good luck!

Peach Melba Shake

2010-07-22T10:14:00.000-07:00

Switch things up with a cool Peach Melba Shake. With less than 200 calories, it is an absolutely delicious and nutritious way to kick off your summer day!

1 8 oz glass of water/skim milk/soy milk
1/4 cup of frozen raspberries
1/2 ripe peeled peach
2 scoops of Vanilla WellnessPro Balanced Nutrition Shake
1/4 cup crushed ice or ice cubes

Place all ingredients in the blender and blend until all of the ice is crushed.
Enjoy!

Exercise Tip

2010-07-21T11:14:00.000-07:00

Transform flab to abs!
Define your six pack with reverse crunches.

Lie on the floor. Keeping your abs drawn in, roll your pelvis off the floor and, maintaining the same knee angle, bring your knees to your chest. Slowly lower, pause, and repeat. Aim for five sets of 15 to 20 repetitions.

Health Tip

2010-07-21T11:11:00.000-07:00

Water is a vital part of a healthy diet. Did you know that our bodies are made up of about 70% water, yet it has been estimated that up to 75% of people are chronically dehydrated? To prevent dehydration, experts recommend that everyone drink at least six to eight glasses of water a day to stay properly hydrated and to flush out toxins. And of course, don’t forget your Dfense!

Portion Size Basic Guidelines

2010-07-16T07:42:00.000-07:00

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that people often underestimate how many calories they are consuming each day by as much as 25%.

What is a Serving Size?

Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.

Baseball — a serving of vegetables or fruit is about the size of your fist
A rounded handful — about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!)
Golf ball or large egg — one quarter cup of dried fruit or nuts
Tennis ball — about one half cup of ice cream
Computer mouse — about the size of a small baked potato
Compact disc — about the size of one serving of pancake or small waffle
Thumb tip — about one teaspoon of peanut butter
Six dice — a serving of cheese
Check book — a serving of fish (approximately 3 oz.)

Remember, eating correct portions will help you maintain weight. However, if your goal is to lose a few lbs follow the Phase 1 or Phase 2 lists of recommended foods.

Having a difficult time keeping all of this in mind? Go here to print out a wallet size portion guide.

Strawberry Kiwi Shake

2010-07-15T10:56:00.000-07:00

Cool down this summer with a refreshing Strawberry Kiwi Shake:

1 8 oz glass of milk
1/2 cup of frozen strawberries
1 ripe peeled kiwi
1/2 Teaspoon of lemon juice extract
2 scoops of Vanilla WellnessPro Balanced Nutrition Shake
1/4 cup of ice cubes

Place all ingredients in a blender, blend for about 30 seconds until all of the ice is crushed. Enjoy!

Vegetable Stuffed Chicken Breast

2010-01-09T13:42:00.000-08:00

Try this Quick and Easy Dinner Recipe

Vegetable Stuffed Chicken Breast

1 boneless skinless chicken breast
1 Tbsp olive oil
2 Tbsp lemon juice
1/2 Tbsp capers
1/4 cup chopped onion
1/4 cup shredded carrots (and/or green or red peppers)
1/2 teaspoon black pepper
1/4 teaspoon garlic powder
1 1/2 cup chopped spinach
2 Tbsp crumbled feta cheese

Using a chef's knife, split the chicken breast open by slicing three-quarters of the way through the meat, so that it opens like a book. Place the chicken breast in between two sheets of wax paper and pound with a mallet until it is approximately one-quarter-inch thick.

In a large skillet, heat oil and lemon juice over medium-high heat. Season both sides of the chicken breast with garlic powder and pepper and place in the skillet. Cook two minutes and then flip the chicken over to cook the other side for two minutes. Move to one side of skillet. Combine chopped onions, carrots and other vegetables (if you like) and capers in skillet. Continue to flip the chicken every two minutes until thoroughly cooked.

Spoon the vegetables onto the chicken breast and fold in half. Remove stuffed chicken from skillet and serve on chopped spinach. Sprinkle with feta cheese.

Nutritional info per serving: 324 calories; 21 g fat (6 g saturated fat); 13 g carbohydrates (3 g fiber; 5 g sugar); 23 g protein

From http://www.active.com/

Holiday Shakes

2010-01-03T11:15:00.000-08:00

I know the Holiday’s are technically over, but you can still enjoy these delicious Holiday Shakes!

Gingerbread Man Shake

2 scoops of Vanilla Shake
1 graham cracker
½ teaspoon cinnamon
1 capful vanilla extract
12 oz. of water
4 ice cubes
Blend 45 seconds.

Egg Nog Shake

2 scoops of Vanilla Shake
10 oz. of Low Fat Egg Nog
1 tablespoon fat free/sugar free Vanilla Pudding Powder
1/4 tsp. cinnamon
4 ice cubes
Blend until smooth.

Chocolate Peppermint Shake

2 scoops of Chocolate Shake
8 oz skim milk
1/2 teaspoon peppermint extract
3 ice cubes
Blend without ice cubes on high for 20 seconds
Add ice cubes and blend until thick and frosty

My favorite! So yummy!

Pumpkin Pie Shake

2 scoops Vanilla Shake
8 oz. skim milk
1/4 cup pumpkin puree (not pie filling)
pumpkin pie spice
4-5 ice cubes
Blend without ice cubes on high for 30 seconds
Add ice cubes and blend for another 1-2 minutes

Try them out and let me know which one is your favorite!

New Creation

2009-09-14T18:43:00.000-07:00

I have to thank Shannon for this delicious new shake recipe!

½ cup crushed ice
1 cup milk
½ cup raspberries
orange zest to taste
2 scoops chocolate WellnessPro

Enjoy!

Chicken Parmesan

2009-09-14T18:34:00.000-07:00

½ cup seasoned bread crumbs
3 tablespoons parmesan cheese, divided
4 skinless, boneless chicken breast, pounded to ½ inch thickness
1 egg, beaten
2 tablespoons margarine
1 (15-ounce) can tomato sauce
¼ teaspoon dried basil
1/8 teaspoon garlic powder
½ cup shredded mozzarella cheese

1. Preheat oven to 350 o F. Mix crumbs with 1 tablespoon parmesan in shallow dish. Dip chicken into beaten egg. Roll in crumb mixture to coat.

2. Melt butter in a large skillet over medium heat; add chicken. Cook, turning once, about 5 minutes. Place in a lightly greased baking dish.

3. Add tomato sauce, basil and garlic powder to skillet; mix well with pan drippings. Simmer for about 5 minutes or until slightly thickened.

4. Spoon sauce over chicken. Sprinkle with mozzarella and remaining parmesan. Bake for 20 minutes.

I add this to green beans and a salad (I eat so many salads on this diet…) and it makes a delicious meal!

Soy Sauce Chicken

2009-09-08T19:09:00.000-07:00

1/3 cup soy sauce (unless you really love the salty soy sauce flavor, I would try the reduced sodium kind)
3 tablespoons oil
1 clove garlic
½ teaspoon dry mustard
½ teaspoons ginger

Marinate chicken (I used thighs, but any style will work) and cook at 375 for 20 minutes, turn chicken, and continue cooking for 20 minutes.

Baked Teriyaki Chicken

2009-08-26T19:00:00.000-07:00

Mix together:
1 tablespoon cornstarch
1 tablespoon cold water

Add:
1/3 c brown or white sugar
1/3 cup reduced salt soy sauce
(if you use regular soy sauce, use about ¼ cup soy sauce and the rest water)
¼ cup vinegar
1-2 cloves garlic
¼- 1/2 teaspoon ginger
¼ teaspoon pepper

Thicken sauce in sauce pan. Pour over 10 chicken thighs and bake at 425 for 1 hour. Brush with sauce every 10 minutes. Turn over after 30 minutes.

(I ended up cooking mine for only 40 minutes.)

Chili

2009-08-23T15:37:00.000-07:00

1 lb ground beef
1-2 cans tomato soup
1 can kidney beans
1 can pinto beans
1 can chili beans
1 onion chopped
¼ c green pepper
1/8 teaspoon cayenne
½ teaspoon pepper
½ teaspoon salt
1 tablespoon chili powder (more to taste)

Brown beef and onion; drain. Add soup and spices. Boil; simmer 1 hour. Add beans; simmer ½ hour.

In the slow cooker:
Brown beef and onion; drain. Combine EVERYTHING in the slow cooker. Cook on low for 3-4 hours.

If you decide to cook it on low for 12 hours, you will end up with a big, black, charcoaled mess…

Stir Fry

2009-08-21T21:47:00.000-07:00

My wonderful friend Michelle invited me over for dinner tonight. We had stir fry and it was delicious! I decided I should share with you my favorite stir fry recipe (which is actually my mom’s).

1 lb sirloin steak*
1 tablespoon vegetable oil
4 green onions, chopped
1 10 oz can beef broth
1 tablespoon cornstarch
1 tablespoon soy sauce
1 garlic clove, minced
4 or 5 cups of whatever vegetables you feel like

Mix green onions, beef broth, cornstarch, soy sauce, and garlic in a bowl.
Cook steak in oil for about 3 minutes.
Remove steak from pan and add vegetables for about 3 minutes.
Put steak back in pan and add the broth mixture.
Cook for about 3 minutes.

I can eat a plateful of this and feel completely satisfied—no rice or noodles needed!

*If you want to use chicken, use chicken broth instead of beef broth and it tastes just as yummy!

Orange Delight!

2009-08-14T19:38:00.000-07:00

I find it really hard to eat well when I am sick. Usually I just want to eat comfort food, which equals unhealthy food! Last month I was sick and surprised by how much I craved and enjoyed this shake:

½ cup crushed ice
½ cup milk
½ cup water
2 tablespoons frozen orange juice concentrate
2 scoops vanilla WellnessPro

I love it when I am not sick, as well. It tastes like an Orange Julius and is so delicious!

The Best Shake

2009-08-14T19:33:00.000-07:00

My all-time favorite shake:

½ cup crushed ice
1 cup milk
2 scoops chocolate WellnessPro
4 banana slices

Blend and enjoy!

Hot WellnessPro?

2009-08-12T19:09:00.001-07:00

What can be better than sitting around a campfire sipping hot cocoa?
Sitting around the campfire sipping hot WellnessPro, of course!

Last week when I went camping I felt a little left out not having any hot cocoa, so I improvised with WellnessPro. It turned out absolutely delicious! I put ½ cup of hot milk with 1 scoop of the chocolate WellnessPro, and it was so satisfying! I didn’t have whip cream with me, but that would have made it even more delectable!

Before and After

2009-08-05T11:31:00.001-07:00

For me, it is a lot easier to try a product when someone you know has been successful with it. After I have lost more weight, I will put up my own before and after pictures. Until then you can keep track of my progress by watching the weight tracker to the right. For now, here are pictures of two people I actually know and have seen in real life. They have both been very successful and are continuing to maintain their weight!

Wendy Godenir (Family friend)

Shelley Michalkow (She is actually my sister-in-law's mother!)

You can see more before and after's, as well as ready more testimonials here.

My New Best Friend

2009-08-02T15:57:00.000-07:00

The best thing about summer is barbecuing! I have found a few recipes for the bbq that I just love.

This has become my best friend all summer. There is a recipe on the jar for the easiest and yummiest marinade. I have put it on chicken and steak and it always turns out delicious! Add this to a caesar salad and some fresh cucumbers, and you have yourself a scrumptious and nutritious meal!

Picture taken from http://www.mccormick.com/, where you can find many more recipes.

Now what?

2009-08-02T15:38:00.000-07:00

Okay, that was a lot of information. Now you’re probably wondering, ‘what do you actually do?’ To simplify things for you, let me tell you what I use (because I certainly don’t use everything). Basically I have a shake for breakfast and lunch. At dinner I try to make a meal that is mostly foods from phase 1, with a few from phase 2 for variety. I take the block n burn pills prior to breakfast and dinner, and the dfense pills with breakfast and dinner. When I first started I usually had a snack between lunch and dinner and then later in the evening. Now I don’t feel like I need any. Since I officially started in June, I have lost a lot of weight (keep track at the bottom), have more energy, am less hungry during the day, and don’t crave "sweets” as much. I LOVE the shakes. I have tried quite a few brands of health shakes, and these are definitely the best ones by far.

Weight Loss

2009-08-02T15:00:00.000-07:00

The Weight Loss program has three phases.

Phase 1 (14 Days)
You will increase your metabolic rate and fat-burning ability, while detoxifying your body from addictive carbohydrates. During this phase, cut caffeine and “bad” carbs from your diet, such as: fruit, bread, pasta, potatoes, and sugar. etc. This will change your body's metabolism from carbohydrate- burning to fat-burning. Read food labels! Stay away from high fructose corn syrup, corn syrup and partially hydrogenated oils. These are ingredients that are added when the fat is taken out.

-Replace 2 meals a day with delicious WellnessPro Shake.
-Eat only food recommeded in phase 1 in your diet.
-Eat 3 - 5 small meals a day. Don’t over eat!
-Drink 8 or more glasses of water a day.
-Exercise. If you don't have time for a gym, simply walk at least for 1 mile every day.
-Weigh yourself once a week to track your progress.

Phase 2 (Until you get down to your “goal” weight)
This stage is designed to help you maintain the maximum level of your fat-burning metabolism. There are fewer restrictions during this stage of the program (yes!). During this phase, consume the maximum amount of the right types of foods necessary to feel great and stay in top physical form (this also means consuming a minimum amount of “bad carbs”). You'll be amazed how good you feel, and — your weight will continue to drop—with a minimum of effort.

-Replace 2 meals with Wellness Pro Shake
-Eat only food recommended in phase 2 in your diet
-To speed up the weight loss and to control your carb intake, take one tablet of Block n Burn one hour before your meals
-Drink 8 or more glasses of water each day
-Exercise. You will have more energy now — use it! If you're continuing your walking program — increase your distance to 2 miles a day.
-Pay attention to the size of your portions

Phase 3 (The Finish Line)
Continue to enjoy the healthy food choices you’ve made. (They’ll be your good friends for life). In the future, if you gain a few pounds? You can always go back to phase 2 for a few weeks. The principles you’ve learned will make it simple and easy to drop that weight and maintain the weight loss.

-For great health benefits, make the WellnessPro shakes part of your everyday lifestyle.
-Drink a lot of water.
-Exercise. Keep an active lifestyle.
-Minimize bad carbs, such as bread, sugars, pastas, potatoes, rice and maximize nutritional foods. (Still recommending the foods from phase 2)

Mpower

2009-08-01T09:03:00.000-07:00

The pill for men...

Get the hint?

Retail Price: $50.00

Multivitamins: Nutrients to go

2009-08-01T08:59:00.000-07:00

Who has time for 3-5 servings of vegetables. 2-4 servings of fruit. 6-11 servings of bread, cereal, rice or pasta?! When you don't have time to build the food pyramid, get all the nutrients you need with this 100% ecologically pure dynamo. WellnessPro created a formula that ensures they'll be fully absorbed by your…self.

Key Benefits:
-Gender specific: Men / Women
-Unique formulas ensure full absorption of essential vitamins and minerals.
-Complex of antioxidants from fruit, vegetables and herbs protects cells from various toxins, strengthens the immune system.

Recommendations:
-Take multivitamins with a meal and a full glass of water for better absorption.

100% natural. Ecologically clean. Environmentally friendly.
No artificial colors. No artificial flavors. No wheat. No gluten.
No dairy. No genetically modified ingredients. No yeast.

I found out these are in replacement of the shakes. So if you are doing the weight loss program—drinking two shakes a day—you don’t need the pills. When you go to the weight maintenance program—drinking one shake a day—you take one pill. And when you no longer have the shakes at all, you take two pills a day. Basically, one shake and one pill have the same amount of nutritional value for you.

Retail Price: $28.00

Infrusion: Give your body real energy

2009-08-01T08:53:00.001-07:00

How about no crash and more nutrition to satisfy your energy needs? This all-natural mix nourishes the body with 21 nutrient-rich fruits and berries, a patented enzyme system, and antioxidant power to give you smooth and steady energy whenever you need a natural boost. Infrusion uses quality plant extracts and a natural time-release mechanism on caffeine to give you an experience like no other.

Key Benefits:
-Increases daily energy levels and metabolism
-Supports the body's natural ability to maintain physical balance for your active lifestyle
-Relieves sluggishness and fatigue
-Comes from all natural fruit sources
-Diabetic friendly

Recommendations:
-Pour one packet of Infrusion in at least 8 ounces of cold water.
(I haven’t tried this yet, but my sister-in-law said it wasn’t very good in plain water. She likes to mix it with the vanilla shake instead. But it does give her more energy to chase after her two little ones all day!)
-Do not use more than one packet at a time

Retail Price: $59.95

Balanced Nutrition

2009-08-01T08:31:00.000-07:00

Ladies: Liberate your true self

Lack of sleep, increased stress or eating whatever's handy weighing you down? Reconnect with the person you always thought you'd be through our beauty-and-bone fortifying shake that fights fatigue, stress and hunger. Packed with HeptaCal™ (helps absorb calcium) and other exclusive, patented ingredients, it's a meal in a glass that's hard not to find time for. Especially since it tastes like dessert (in vanilla or chocolate) and is only 130 calories per serving.

Men: Maintain your a-game

Whether your goal is to be fit, tough or sharp as a tack, this shake is for you. Packed with PentaChrom™ and other exclusive, patented ingredients, this is a man's drink designed to regulate blood glucose, increase muscle mass and energy, and support prostate health.

Key Benefits of both:
-Weight loss
-Healthier skin, hair, nails, and joints to keep you looking younger
-Enhanced muscle strength and body tone
-Improved memory
-Stronger cardiovascular and immune systems
-Regulated cholesterol
-Decrease sense of hunger
-Regulate levels of sugar and insulin

100% natural. Ecologically clean. Environmentally friendly. No artificial colors. No aspartame. No wheat. No gluten. No genetically modified ingredients. No yeast.

Retail Price: $68.00

Dfense aka "detox"

2009-07-31T23:06:00.001-07:00

Ladies and Gentlemen…Regulate Your Engines!

When your car gets a little wear and tear, you take it to the shop. What about your engine? This blend of fruit, herbal extracts and probiotics (which convert carbs into the lactic acid your muscles burn to get energy) works like a mechanic, flushing toxins, removing impurities and restoring digestion and energy. Use regularly to cleanse the whole body — inside and out.

Key Benefits:
-May help to support balanced daily energy
-May help regulate bowel movement
-May help support healthy hair, skin and nails
-All natural, safe and gentle formula

Recommendations:
-Take 1-2 tablets before breakfast and dinner.
-Follow with a glass of water for better absorption.

Look good…Feel good…It's all good.
100% natural. Ecologically clean. Environmentally friendly. No artificial colors. No artificial flavors. No dairy. No genetically modified ingredients. No yeast.

And to be honest, it doesn't make me have to run to the bathroom. Basically, it just helps keep me regular. And isn't that what we all really want?

Retail Price: $44.00

Block n Burn aka "the carb blocker"

2009-07-31T22:57:00.000-07:00

Help keep your carbs in check! You don't have to cut out carbs to stay healthy. Just consume them in moderation, along with WellnessPro's tiny tablet that packs an exclusive blend of Aminogen® and Phaseolamin. It blocks the absorption of carbs and helps curb the craving too while accelerating weight loss. So while its secret ingredients may not roll off your tongue, it'll help those carb calories roll off your body... naturally.

Key Benefits:
-May support the body's ability to burn fat
-May aid in the partial reduction of starch conversion to sugar
-May help reduce cravings
-Supports the digestive system
-Exclusively contains Aminogen® and Phaseolamin in a single formulation

Recommendations:
-Take 1 tablet 0.5-1 hr before a meal
-Follow with a glass of water for better absorption

Turn 24 grams of carbs into 8.
100% natural. Ecologically clean. Environmentally friendly. No artificial colors. No artificial flavors. No wheat. No gluten. No dairy. No genetically modified ingredients. No yeast.

Retail Price: $48.00

What is WellnessPro?

2009-07-31T15:02:00.000-07:00

I have had lots of people ask me how I’ve been losing weight so quickly and happily. That’s the key...happily. Anyone can lose weight with diet and exercise, but to lose weight and enjoy it? Now that is amazing.

Most of the information I post will come from WellnessPro’s website. I put a link to the right if you would like to learn more. Basically, WellnessPro is a wellness company. WellnessPro products are created by world experts to deliver the best and most advanced nutritional and personal care solutions offered by the industry today. Their products can be used in different ways to meet your goals.

Balanced Nutrition
The Balanced Nutrition shakes supply your body with the optimum daily dosage of proteins, vitamins, minerals, antioxidants, and fruit and vegetable extracts — the vital nutrients it needs to make it through the day. It contains patented, natural enzyme complexes that maximize protein absorption and restores muscle tissue. It also has anti-aging benefits! They are easy to make, good for you, and taste great! (What more could you want?)

Weight Loss
The Weight Loss Program is one of the easiest and most effective diet plans out there. You will lose extra weight without feeling hungry. You will also improve your health, restore your muscle tone, and become more energetic, while enjoying the superior taste of Wellness Pro shakes.

Weight Maintenance
The Weight Maintenance Program supplies your body with all the essential vitamins and nutrients it needs to help maintain a healthy lifestyle… without gaining weight!

Weight Gain (for all you body builders out there…)
The Weight Gain Program builds lean muscle tissue while supplying your body with all the vitamins and minerals necessary to feel great, be healthy and to stay on top of your game WellnessPro shakes contain patented enzyme complexes to help your body burn those carbs and absorb all of the protein! The program helps you improve your lifestyle, supply your body with essential nutrition, help you gain lean muscle tissue and feel great!