My bi Weekly plan Jan 4, 2010

Thursday, December 31, 2009

Crock Pot Chicken

Ingredients

*1.5 lbs boneless, skinless chicken breasts
*1 pkg Good Seasons Italian dressing mix
* 1/4 cup water
* 1 8oz pkg low fat cream cheese
*1 can 98% fat free cream of chicken soup
*3 cups cooked white, long grain rice

Directions

*1. Place chicken in crock pot
*2. Mix together Italian dressing mix and water. Pour over chicken.
*3. Cover and cook on high for 4 hours OR low for 8 hours.
*4. Mix together cream cheese and soup in separate bowl.
*5. Carefully remove chicken from crock pot to plate.
*6. Pour cream cheese/soup mixture into crock pot and mix together with dressing in bottom.
*7. Return chicken to crock pot and mix gently to shred the chicken.
*8. Cook on LOW until heated through.
*Serve with rice or noodles.
**You may add skim or low fat milk in very small quantities to thin the sauce a little. It does not significantly affect the nutritional value if you use up to 2 tablespoons

· Servings Per Recipe: 6

· Amount Per Serving

· Calories: 327.2

· Total Fat: 9.9 g

· Cholesterol: 93.6 mg

· Sodium: 712.8 mg

· Total Carbs: 24.1 g

· Dietary Fiber: 0.9 g

· Protein: 32.9 g

· Slow cooker salsa chicken

·4 Bonelss skinless chicken breast

1 c salsa

1 Pkg taco seasoning

1 can reduced fat cream ofmushroom soup

1/2 c reduced fat sour cream

· Directions

· Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and soup over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and stir in sour cream.
Serve with rice.
NOTES:
You may use half the packet of taco seasoning (I have started doing this to reduce sodium content myself)
Some slow cookers cook faster than others. Mine is a true slow cooker (have had it over 10 years.) The newer ones cook a bit faster and you may have to adjust your cooking time based on that!
I get many emails asking how much a serving is. I don't think I have ever measured it sorry! I just know that five people eat and I usually have one serving left over.
Number of Servings: 6
Recipe submitted by SparkPeople user CHELLESHOCKED.
Number of Servings: 6

· Servings Per Recipe: 6

· Amount Per Serving

· Calories: 157.2

· Total Fat: 3.3 g

· Cholesterol: 63.4 mg

· Sodium: 654.2 mg

· Total Carbs: 6.7 g

· Dietary Fiber: 0.9 g

• Protein: 24.3 g 10 Servings
• Prep: 30 min. Bake: 25 min.

Chicken Enchilada casserole

Ingredients

• 1 pound lean ground turkey
• 1 medium green pepper, chopped
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 jar (16 ounces) salsa
• 1 can (15 ounces) tomato sauce
• 1 can (14-1/2 ounces) Mexican stewed tomatoes
• 1 teaspoon each onion powder, garlic powder and ground cumin
• 12 corn tortillas (6 inches)
• 2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided

Directions

• In a large nonstick saucepan coated with cooking spray, cook the turkey, green pepper, onion and garlic over medium heat until meat is no longer pink. Stir in the beans, salsa, tomato sauce, tomatoes, onion powder, garlic powder and cumin. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
• Spread 1 cup meat sauce into a 13-in. x 9-in. baking dish coated with cooking spray. Top with six tortillas. Spread with half of the remaining meat sauce; sprinkle with 1 cup cheese. Layer with remaining tortillas and meat sauce.
• Cover and bake at 350° for 20 minutes. Uncover; sprinkle with remaining cheese. Bake 5-10 minutes longer or until bubbly and cheese is melted. Yield: 10 servings.

Nutrition Facts: 1 piece equals 318 calories, 9 g fat (4 g saturated fat), 52 mg cholesterol, 936 mg sodium, 37 g carbohydrate, 7 g fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable.

·

Monday: Meatloaf

Tues: Crock Pot Chicken

Wed: Chicken and stuffing

Thurs: Ham

Friday: Tuna casserole

Sat: Salsa Chicken

Sunday: Roast

Monday: Chicken Noodle soup

Tues: Soft Tacos

Wed: Chicken Enchilda casserole

Thurs: meatballs

Fri: Potatoes and chili

Sat: Pizza

Sun: roast

A New App for the iTouch

Wednesday, December 30, 2009

I thought Shaylin might be interested in this... Mike and I just bought an app today that is a food and exercise tracker. It is called Tap Track and it lets you track everything you've eaten. We were thinking, too, that there might be an application similar to it for dad's Blackberry Storm. It only cost $3.99 and we think it'll be well worth the price.

On a side note, we ate eggs and toast for breakfast today! That'll make up for the cake we have to eat tonight. We also made meal plans for the rest of this week.

Thanks for the Slim in 6 info! We'll probably start that next week. We'll let you know how we do!

Super in Six

Tuesday, December 29, 2009

Here is the info for the Super in Six we are doing at church.  We keep points and compete as teams.  But you can just do it on your own as an easy food journal type activity.  I know Mike wanted to see this and even Nichelle can do a lot of the activities.  Every week we get a list of how to count your points.  Keep track and and record your points and please post them on the blog.

Feeling Super in Six

Description of Program: Simple plan of healthy eating/healthy lifestyle resulting in possible weight loss and probable gain of healthy habits. Amount of loss/gain depends on how competitive you are! This is a team effort!

Teams will be drawn randomly.

Rules:

Program runs for six weeks - Beginning Monday January 4, 2010, and ending the 14th of February.

Weigh In – Weigh yourself at home every Monday. Honor System of Course! Record this

weight loss on the point tracker.

Track Points Daily on point tracking sheets. We will go from Monday to Sunday each week. Total points and turn into team leader every Monday morning. (We will use email to do our reporting and pass along information.)

Good Food Points – See included sheet. Add one point for each good food eaten, up to 10 points a day. Hint: Tally on chart for each good food but use F and V to help keep track of Fruits and Veggies.

Bad Food Points – See included sheet. Subtract 2 points for every bad food eaten. No Max!

Exercise Points – 30-45 minutes = 15 points and 46-60 minutes = 20 points. 20 points/day max. No points for exercising on Sunday.

Daily Calendar – Earn 5 points by following the daily calendar. This will be emailed to you each Sunday for the upcoming week.

After 8 p.m. Points – Earn 5 points if you eat NOTHING after 8 p.m. “Eat after 8…put on weight!”

Water Points – Earn 5 points for drinking water everyday: 32 oz/Week 1, 40 oz/Week 2, 48 oz/Weeks 3-6.

5+ Fruits and Vegetables – Earn ten points if you eat a combined total of 5 fruits and vegetables daily – count the V’s and F’s from the good food box.

Lost Pound Points – Weeks 2-6 weigh in every Monday a.m. and give yourself 10 points for every pound lost. Give 5 points for a 1/2 pound.

Personal Prayer Points – There’s a special relationship between your body and your spirit. Strengthen your spirit as you strengthen your body. 5 points max for daily personal prayer.

Total your points – Inform your team captain of your score on Monday morning before noon. Team captains will email their combined team score to Susan on Monday before 3:00 p.m. Weekly winning team and personal winners will be announced by email.

Good Luck!

BAD FOODS

Subtract 2 Points for EACH food you eat a day on this list.

• Sugar cereal or low fiber cereal

• White bread or white pasta or white rice

• Fried food

• Bakery items such as muffins, cake or pie

• Soda or other drinks with sugar

• Regular mayo or regular sour cream

• Ice cream or yogurt with more that 19 grams of

carbs per serving

• Potato chips, Cheetos, Fritos, Doritos, Cheezits,

crackers, etc.

• Any cookies with sugar

• Chocolate candy

• Bagels or donuts

• High sugar or high carb bars such as Granola bars,

Cliff bars, Pop Tarts

• Hot dogs

• Regular beer or wine

Good Foods

Try to choose the majority of your foods from this list.

You get one point for every good food choice you eat each day

... up to 10 points per day.

Oatmeal ( old fashioned is the most nutritious)

Eggs, egg whites, or eggbeaters

100% Whole wheat bread

Low sugar, high fiber cereal

Skim or 1 per cent milk

All fruit

All vegetables except corn and peas

Baked potato or sweet potato

Tuna

Chicken

Fish

Turkey

Pork

Lean beef, lean ham

Lunch meat considered low in fat

Non fat or 1 percent cottage cheese, string cheese

Yogurt less than 20 grams of carbs

Olive oil

Air popped popcorn or 94 per cent fat free microwave popcorn

Protein bar with less than 15 grams of carbs

Go Lean Kashi

Low sodium soups

Daily vitamin

Welcome to our site

Sunday, December 27, 2009

Everyone add this to your favorites!! Because it will be your favorite!!

This is the start.

We're getting healthy! Did you hear that? Healthy! We're setting goals to improve our spiritual health, our mental health, our physical health, and our emotional health.

We'll post here about our ups and downs. Our successes. Our failures (hopefully there won't be too many of these). Perhaps even some random things we write along the way.

In one year, we'll be an all-around healthier family.

Come join us!!