Another Great Recipe Day!

Sun-Dried Tomato and Parmesan Couscous Mix

Preparation time from start to finish is 10 minutes. Makes 6 servings.

Ingredients
1/2 cup sun-dried tomatoes (dry, not oil-packed)
1/2 cup water
3 tablespoons pine nuts
1 1/2 cups whole-wheat couscous
3 tablespoons grated parmesan cheese
1 tablespoon dried minced onion
1 tablespoon dried parsley
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Directions
In a small bowl, combine the sun-dried tomatoes and water. Cover with plastic wrap and microwave on high for 2 minutes, or until softened. Drain, let cool, then blot thoroughly with paper towels.

Chop finely and set aside.

In a small skillet, stir pine nuts over medium-low heat until lightly toasted, about 3 minutes. Transfer to a plate to cool.

In a medium bowl, combine the tomatoes, pine nuts and all remaining ingredients. Transfer to a jar or zip-close bag. Refrigerate for up to 1 month.

To prepare couscous: In a medium sauce pan, combine the couscous mixture with 2 1/2 cups of water and 1 teaspoon of olive oil or butter (optional).

Bring to a boil and then cover. Remove from the heat and and let stand for 5 to 10 minutes, or until all the water is absorbed.

Fluff with a fork before serving.


Nutrition information per serving (values are rounded to the nearest whole number): 164 calories; 41 calories from fat; 5 g fat (1 g saturated; 0 g trans fats); 3 mg cholesterol; 26 g carbohydrate; 7 g protein; 4 g fiber; 352 mg sodium.

Recipe Day!!

Breakfast Burrito: 1 serving

1 whole egg

2 egg whites

2 tbls salsa

1 oz cheddar cheese

1 whole wheat tortilla

Directions: Heat non-stick pan on med heat. Scramble eggs, when eggs are almost done add cheese. Warm tortilla in microwave for 30 sec. Place eggs on tortilla and add salsa. Wrap up and enjoy!

Recipe Day!!

Vegetable and Turkey Lasagna

This one'll last you a while! It serves 4.

1 lb + 4oz. (20oz) ground turkey
1 Tablespoon olive oil
1 cup onion, diced
2 Tablespoons garlic, minced,
1 Tablespoon Cajun seasoning
1 Tablespoon Italian seasoning
1 15oz. can tomato sauce
1 28oz. can diced tomatoes, drained
1 cup black olives sliced
4 medium zucchini, thinly sliced lengthwise in long strips
3 medium yellow squash, thinly sliced lengthwise in long strips
1 cup mozzarella, shredded
Salt & pepper to taste

Instructions:
1) Preheat oven to 350.
2) In a large skillet over med-high heat sauté ground turkey until brown and cooked throughout, (no pink). Remove to a platter.
3) In same skillet add olive oil, onions, garlic, and spices. When onions are translucent add tomato sauce, diced tomatoes, olives and ground turkey. Simmer for 10 to 15 minutes.
4) In a baking dish spread a small amount of tomato/turkey mixture on bottom. Layer strips of zucchini and summer squash with sauce. Top with mozzarella.
5) Cover baking dish with aluminum foil and place in oven for 30 minutes. Uncover and continue to bake until cheese is brown and bubbly.
6) Remove from oven and let stand for 10 minutes before serving.

Enjoy!

Recipe Day!

Fall Squash Salad

Delicata squash
3 1/2 Tbsp olive oil (divided)
2 tsp lemon juice
1 tsp Dijon mustard
2 tsp balsamic vinegar
1 tsp lemon peel
2 Tbsp pine nuts
sea salt
veggie mix - 8 mixed cups of the following fall vegetables: Lacinato kale, Curly kale, chard, radicchio, frisee (or whatever you can get your hands on in the list)

Preheat your oven to 350 degrees. Cut the squash in half lengthwise, then scoop out the seeds. Chop the squash into cubes, then toss with 2 Tbsp of olive oil in a roasting pan. Sprinkle with sea salt if you like. Roast for 30 minutes, tossing every 10 minutes or so. Meanwhile, chop your veggies, then toss them in a large salad bowl. I used a wide variety of seasonal greens from a farmer’s market here; you might not want to track all of these down. Your salad will still be good with just a couple of the above.

Next, make the dressing. In a small dish, add the remaining 1 1/2 Tbsp of olive oil, lemon juice, Dijon mustard, balsamic vinegar, and lemon peel. Mix well, then add to the salad. Toss well, then transfer the salad to serving plates.

Boot Campers! Congratulations - you're over the hump of Week 1 and doing a great job! Just remember to still drink plenty of water even though it's cold outside. And try green tea as an alternative to coffee to warm up.

Ay Carambola!

Tired of peaches and apples as your fruit/carb choice? Try some of these healthy and tasty options that you can still buy in winter time. Self magazine even gives you ways to use them in meals!

Guava

Buy it: Guava has a slightly spicy flavor, like cinnamon. Bonus: The yellow-to-bright-red beauty gives you as many antioxidants as broccoli does.

Try it: Peel and eat the guava fresh, or puree the pulp and add citrus juice, onion and spices for a sauce to pour over grilled chicken.

Papaya

Buy it: Cut through its thick skin to get the juicy insides: Papaya is a great source of skin-saving vitamin A and papain, an enzyme that aids digestion.

Try it: Use chopped ripe papaya to sweeten spicy tomato salsa. If it's still green, shred and toss with sesame-soy dressing for an Asian slaw.

Feijoa

Buy it: One cup of feijoa—it has sweet flesh and a jellylike center—nets a hefty dose of folate, which may lower your risk for breast cancer.

Try it: Slice the fruit in half widthwise, skip the skin and scoop out the pulp directly from the shell with a spoon, as you would with a kiwi.

Prickly pear

Buy it: It sounds sharp, but the prickly pear is actually mild and tasty. One cup has nearly 10 percent of your daily calcium requirements.

Try it: Most of the rind's needles are removed by the time the fruit reaches your market. Peel and section, discard seeds and add to cereal.

Kumquat

Buy it: The kumquat is fully edible—in fact, the skin is the sweetest part. Plus, the grape-sized treats deliver 1 gram of satisfying fiber each.

Try it: Chop up a few, discard the seeds and add to cookie dough or bread batter. Or poach them whole and serve with meat or fish.

Carambola

Buy it: More commonly known as star fruit, carambola is tart and crunchy. And a large star fruit contains a waist-friendly 38 calories.

Try it: No need to peel it, so toss one into your tote instead of an apple. Cut crosswise to create a star-shaped garnish for drinks or desserts.

Anyone tried any of these or have more fruits to add? Or, tips on where to buy the best fruit?

Boot campers! Welcome to Week 2. Remember to keep good notes (in your logbook or elsewhere) on what you eat throughout the month. Studies have shown that people lose more weight and are more successful in their exercise programs when they keep a journal of calories and meals.

More Good News about Fish Oils

NEW YORK (Reuters Health) - People looking to shed body fat might want to follow their workouts with a few capsules of fish oil, if preliminary research is correct.

In a study of overweight adults, Australian researchers found that a combination of exercise and fish oil supplements was effective at reducing body fat and improving cholesterol levels and blood vessel function.

Study participants who took fish oil, alone or with exercise, saw their levels of "good" HDL cholesterol go up, while their triglycerides (an unhealthy form of blood fat) took a dip. Meanwhile, both exercise and fish oil seemed to cut body fat.

Numerous studies have shown that the omega-3 fatty acids in fish may benefit the heart by lowering blood pressure and triglycerides, reducing the risk of blood clots and improving blood vessel function. There's also evidence from lab studies that fish oil affects metabolism in a way that can reduce body fat.

However, it's important to note that this is the first clinical trial to look at the cardiovascular and weight benefits of combining fish oil with exercise.

Boot campers! Congrats on finishing Week 1! Remember to watch what you eat this weekend, especially if you're going to parties or out on the town. And, continue the combination of healthy proteins and carbs.

How to Use Your Thanksgiving Turkey to Create Healthy, Fat Blasting Meals

A lighter, low-cal Thanksgiving: Only 682 total calories





It is estimated that the average person eats in excess of 3,000 calories at the annual Thanksgiving feast, which is why many experts consider it to be one of the least healthy meals of the year.


However, where some people may gain a pound of fat or more from this single meal, you could be one of the few smart ones who eats more turkey on Turkey Day and less of the other high-fat and/or high carb foods like stuffing, mashed potatoes and gravy, and all those tasty pies!


Look, you can still enjoy your favorite seasonal treats in moderation, but the key is to first fill up on turkey (and fruit and veggies) to leave less room for the former.


After all turkey is loaded with lean protein that will help you build muscle, burn fat, and control your typically insatiable holiday appetite.

More importantly, no matter what happens on the big day, don't sweat it and just get right back on track to your normal healthy eating plan the next day... or better yet, the next meal!

To make this transition as seamless as possible for you, today I am going to show you how use your Thanksgiving turkey to build muscle and burn fat ;)


Roast Turkey Breast With Lemon, Fresh Herbs and Rich Brown Pan Sauce

181 Calories

Instead of buying three different packets of fresh herbs, look for a package that's labeled "poultry blend" -- usually a mix of fresh thyme, rosemary and sage, which are the very herbs called for in this recipe.

2 Tbs. kosher salt (not table salt)
2 Tbs. each: minced fresh rosemary, thyme and sage
1 Tb. ground black pepper
1 Tb. finely grated lemon zest
1 large bone-in turkey breast, 7 to 8 pounds, rinsed and patted dry
1 each, cut into large chunks: small onion, carrot and celery stalk
1 Tb. olive oil
1/2 cup dry vermouth or white wine
2 cups reduced-sodium chicken broth
1 Tb. cornstarch dissolved in 1 Tb. water

Mix salt, fresh herbs, pepper and lemon zest in a small bowl. Rub mixture in turkey cavity and under skin, using fingers to gently loosen the skin from the meat. Refrigerate uncovered overnight. Two hours before roasting, return turkey to room temperature.

Adjust oven rack to lower-middle position and heat oven to 400 degrees. Place onion, carrot and celery pieces on a heavy-duty cookie sheet with a rim; arrange turkey breast over vegetables. Brush turkey breast with oil; roast until golden brown and meat thermometer inserted in thickest section of roast registers 160 degrees, about 60 to 70 minutes.

Remove turkey from oven; transfer to a platter and let rest for 20 to 30 minutes. Meanwhile, pour vermouth onto the cookie sheet; scrape with a wooden or metal spatula to loosen as many brown bits as possible. Pour contents of cookie sheet into a medium saucepan and simmer to blend and intensify flavors, 5 to 7 minutes. Strain out vegetables and skim off as much fat as possible; return drippings to saucepan and stir in chicken broth. When ready to serve, bring sauce to a simmer and whisk in cornstarch mixture. Continue to simmer until sauce thickens slightly.

Carve each side of the turkey breast from bone; cut crosswise into thin slices. Pass sauce separately.

SERVES 8, WITH LEFTOVERS PER 4-OUNCE SERVING WITH 1/4 CUP SAUCE: 181 calories, 35g protein, 1g carbohydrates, 2g fat (0.6g saturated), 98mg cholesterol, 0g fiber, 663mg sodium
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Steam-Sautéed Lemony Green Beans

65 calories

2 pounds fresh green beans
2/3 cup water
1/2 tsp. salt
2 Tbs. olive oil
1 Tb. finely grated lemon zest

Place beans in a 12-inch skillet. Mix water, salt and oil, and pour over beans. Cover skillet and turn burner on high. When beans start to sizzle and steam, set timer and cook until water evaporates and beans are tender, about 5 to 7 minutes. Stir in zest and serve.

SERVES 8 PER SERVING: 65 calories, 2g protein, 8g carbohydrates, 4g fat (0.5g saturated), 0mg cholesterol, 4g fiber, 152mg sodium
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Creamy Cauliflower Purée

46 calories

Although similar in look and flavor to real mashed potatoes, this purée is significantly less caloric.

1 large head cauliflower, cut into medium florets

2/3 cup reduced-sodium chicken broth
1 tsp. dried tarragon
1/2 tsp. salt and 1/4 tsp. pepper
2/3 cup whole or 2% evaporated milk

Put cauliflower and chicken broth in a 5 1/2-quart Dutch oven. Cover and turn burner on high. Steam until cauliflower is tender and broth has almost evaporated, about 10 minutes.

Transfer cauliflower to a blender; add tarragon, salt and pepper. Remove pop-out center and, with motor running, pour in evaporated milk, stopping blender once or twice to stir in any cauliflower chunks (using a rubber spatula), until purée is silky smooth. (Purée can be refrigerated up to 3 days and rewarmed in a microwave.)

MAKES ABOUT 4 CUPS, SERVING 8 PER SERVING: 46 calories, 4g protein, 8g carbohydrates, 1g fat (0g saturated), 2mg cholesterol, 3g fiber, 204mg sodium

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Mushroom-Scented Brown Rice Pilaf

176 Calories

1 Tb. olive oil

1 medium onion, cut into medium dice

1/2 ounce (about 1/2 cup) dried mushrooms, rinsed well in cold water and coarsely chopped

1 1/3 cups brown rice

1/2 cup dry vermouth or white wine

3 cups reduced-sodium chicken broth

Ground black pepper and salt

Heat oil in a large saucepan or small Dutch oven. Add onion; sauté until caramel brown, about 5 minutes. Stir in mushrooms and rice. Add vermouth, then chicken broth; cover and bring to a boil. Reduce heat to low and continue to cook, covered, until broth evaporates and rice is tender, about 45 minutes. Remove from heat; let stand 5 to 10 minutes. Season to taste with pepper and, if necessary, salt. Serve.

SERVES 8 to 10 PER 1/2-CUP SERVING: 176 calories, 6g protein, 30g carbohydrates, 3g fat (0.5g saturated), 0mg cholesterol, 3g fiber, 29mg sodium 62 calories

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Quick Pineapple Chutney With Dried Cranberries and Mint

62 Calories

If you want the chutney to have a little kick, add hot red pepper flakes along with the spices.

2 tsps. vegetable oil

1 medium onion (preferably the sweet variety), cut into small dice

1 tsp. ground ginger

1/4 tsp. ground cloves

1/4 tsp. hot red pepper flakes, optional 2 cups fresh pineapple, cut into small dice

1/2 cup dried cranberries

2 tsps. cornstarch dissolved in 2 Tbs. water, optional

1/4 cup chopped fresh mint

Heat oil in a medium saucepan over medium heat. Sauté onion, stirring frequently, until rich caramel brown, about 10 minutes. Stir in the spices, pineapple and cranberries. Cook, stirring frequently, until mixture softens, about 5 minutes. If chutney looks too juicy, add optional cornstarch mixture and cook a few more minutes. Remove from heat, stir in mint and let cool.

MAKES 2 CUPS PER 1/4-CUP SERVING: 62 calories, 1g protein, 13g carbohydrates, 1g fat (0g saturated), 0mg cholesterol, 2g fiber, 3mg sodium

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Perfect Pumpkin Custards

152 Calories

1/2 cup 100% pure pumpkin from a 15-ounce can

1/2 tsp. each: ground ginger and cinnamon

1/2 cup dark brown sugar

2 cups whole or 2% evaporated milk

1 large egg, plus 2 large yolks

To serve: Whipped cream and crystallized ginger, or sugar

Bring a quart of water to boil in a tea kettle. In the meantime, set 8 6-ounce ovenproof custard cups or ramekins in 2 8-inch square pans. Adjust oven rack to lower-middle position and heat oven to 325 degrees.

Heat pumpkin and spices in a medium saucepan over medium heat until purée sputters and flavors intensify, 3 to 4 minutes. Whisk in sugar, then milk; bring to a simmer. Meanwhile, whisk egg and yolks in a medium bowl. Gradually whisk hot pumpkin mixture into eggs, then pour into custard cups. Set pans in oven; carefully pour hot water in pans halfway up sides of cups. Bake until custards are set, about 30 minutes.

Remove cups from pans and cool slightly. Tear off pieces of plastic wrap and press directly over custards to keep a skin from forming; refrigerate 2 hours or up to 3 days.

To serve, garnish with whipped cream and a piece of crystallized ginger. Or, if you have a culinary torch, sprinkle each custard with...

1/2 tsp. of sugar right before serving, then torch for a crisp "brûléed" top.

SERVES 8 PER SERVING: 152 calories, 6g protein, 24g carbohydrates, 4g fat (2g saturated), 83mg cholesterol, 1g fiber, 87mg sodium

Grilled Turkey Salad w/ Mandarin Oranges

Grilled Turkey Salad With Mandarin Oranges


Turkey is the crowning glory of Thanksgiving Day as we all know. The day after that it’s fun to feast on leftovers. The day after that? It’s time to be creative to find ways to enjoy turkey leftovers. Here’s a recipe to help get the ball rolling!


Ingredients:

• 4 ounces cooked turkey breast, cubed
• 1 cup celery, finely sliced
• 3/4 cup red onion, finely sliced
• Romaine lettuce
• 1/2 cup Lite French Dressing, recipe to follow
• 1/3 cup unsweetened Mandarin oranges
• 1 peach
• 1 1/3 teaspoons olive oil
• 1/8 teaspoon turmeric
• 1 tablespoon fresh mint, chopped

Instructions:

In a salad bowl, combine turkey, celery, onion, oil, French Dressing, peach, oranges, turmeric and mint. Toss lightly to coat. On a lunch plate place lettuce, top with turkey mixture and serve.

Chicken Piccatta

Chicken Piccatta

Ingredients:
6-8 oz. of boneless chicken breasts, thinly sliced
1/4 cup of ground almond meal (other nut meal may be substituted)
1/4 cup of egg white
Salt to taste
1 tbsp Italian seasonings
Non-stick cooking spray
1 fresh lemon or 3 tbsp of pure lemon juice
1 cup of white cooking wine
2 tbsp of jarred capers with juice
3 sprigs of parsley

Directions:
Line a baking sheet with non-stick spray and preheat the oven at 325 degrees.

Place egg whites in a small bowl.

Take ground almond meal, salt, and Italian seasonings, and blend together with fingers in a flat plate.

Using a fork, pick up a piece of chicken and dip it into the egg white mixture. Allow the chicken to hover over the bowl for a few seconds to let the excess egg white drip off.

Take the chicken and lay it on top of the almond meal mixture, patting it down withthe fork, do the same on the other side until it is mostly covered.

Place the chicken onto the baking sheet and repeat until all your chicken is coated.

Place baking sheet in the oven.

For the sauce, place small pan over medium heat. Once the pan is hot, spoon the capers making sure to use as much of the juice as possible. Place them into the pan.

Pour the white wine into the pan and stir.

Finally cut the lemon in half and pit it and squeeze one half of the lemon into the mixture or pour the 3 tbsp of pure lemon juice.

Stir until little bubbles form and then place on very low heat to keep warm. Once the chicken is golden on one side, flip it over and let the other side cook for an additional 5 minutes.

Remove the chicken from the oven and place into the sauce.

Serve by placing the chicken on a plate and pouring the remaining sauce on top.

For an extra kick, you can grate and sprinkle a little lemon zest and parsley on top of the dish.

You may garnish by slicing the other lemon half and/or by using a few sprigs of parsley.

Eggnog "No Tricks Here Cookbook"

Adam Schuett’s Eggnog

Ingredients:
• 2 whole eggs
• 1⁄2 cup egg whites
• 1 cup Calorie Countdown Skim Milk (M), 1/2 cup (W)
• 1 Tbsp Vanilla Extract
• 2 Tbsp Splenda
• Nutmeg or Pumpkin Spice to taste

Preparation:
Combine all the ingredients except the spices in a blender

Mix at low speed until well blended. For a thicker variation, add
ice to taste.

Sprinkle with nutmeg or pumpkin spice to taste. Serve chilled

Nutty Chocolaty Frozen Bananas

Nutty Chocolaty Frozen Bananas

Ingredients:
• 4 Bananas
• 4 oz. of Unsweetened Chocolate Bar
• Splenda
• 1/8 Cup of Chopped Walnuts
• Cup of Evaporated Milk

Directions:
Boil pot of water and place pan on top of pot. Place chocolate
bars in pan and allow them to slowly melt.

Peel bananas and place them in a baking sheet lined with
parchment paper.

Once the chocolate is melted, add milk as you stir. Once it is
completely mixed, add splenda and stir.

Once the chocolate is creamy, scoop some out with a spoon and
spread it evenly on each banana. Make sure you get all sides.
Warning: this is messy, but fun. Do it with the kids!

Finally once they are all covered, sprinkle with the Walnuts. Place
in the freezer for 4-5 hours. You can have them before then, they
just won’t be frozen solid.

Women can have up to two post-workout, men can have up to 4.
Or have these anytime as a substitute for a naughty snack.

Halloween Big Greek Salad

Halloween Big Greek Salad

Salad:

• 1 head of Romaine Lettuce
• 1 Block of Feta Cheese or Feta Cheese Crumbles
• 1 Orange Pepper, sliced
• 1 White Onion, Sliced
• 1 Green Pepper Sliced
• 10-15 Black Olives, sliced
• 1-2 Tomatoes, sliced

Dressing:
• 1 tbsp. oregano
• 1 tsp. parsley
• 5 tbsp. olive oil
• 2 to 3 tsp. vinegar
• Garlic powder or 2 cloves of minced garlic
• Salt and pepper to taste

Directions:

Mix salad ingredients in a bowl. Mix dressing ingredients and toss
into salad.

Cherry Cobbler "No Tricks Here Cookbook"

Cherry Cobbler

Ingredients:
• 1 cup of tart pie cherries (you can also use dark sweet)
• 1 tbsp splenda
• 1/8 (W) -1/4 (M) cup of almond or any other nut meal 1 tbsp
egg white
• 1 tsp cinnamon
• 1 tsp baking powder
• 2-3 drops vanilla extract
• 1(W)-2 (M) scoop protein powder

Directions:
Preheat oven to 325 degrees. Mix your cherries with 1⁄2 of the
protein powder.

Place on the bottom of a sprayed small baking dish.

Mix almond meal with splenda, cinnamon, and the rest of the
protein powder.

Once dry mix is done, thoroughly mix small amounts of egg white
until the consistency is meal-like.

Flatten the mixture and place on top of the cherries, spray with
spray butter.

Bake until the top is brown and crispy about 15 minutes.

Guilt-Free Pumpkin Pie "No Tricks Here Cookbook"

Guilt-Free Pumpkin Pie

Ingredients:
• 2 Graham cracker crusts (pre-made in a baking pan) (Let us know if you'd like the recipe for making your own crust)
• 1 Large can of Pumpkin Puree (Fresh Yams, & Sweet potatoes can be substituted)
• 1 12 oz. can of Fat-Free Evaporated Milk
• 1 tbsp Cinnamon
• 2 tsp ginger
• 1 tsp nutmeg
• 1tsp cloves
• (Fresh Pumpkin pie spices may be substituted)
• 4 eggs

Directions:
Preheat the oven to 475 degrees

Beat 4 eggs together in a bowl

Add pumpkin puree and mix

Add spices and mix

Add mix in installments and mix until all milk is thoroughly mixed

Adjust oven heat to 350 degrees

Pour Pumpkin Pie mix into the crusts evenly.

Bake in the oven for 60-70 minutes or until a knife inserted into
the center is clean.

Cool for 2 hours outside of oven or refrigerate for 2 hours. Enjoy
with a dollop of whipped cream.

This really isn’t a meal. Therefore, no specific serving size suggested, just enjoy in moderation.

Cucumber Sandwiches - "No Tricks Here Cookbook"

Cucumber Sandwiches

Ingredients:
• 1 package of Fat Free or Low Fat Cream Cheese
• Dill to taste
• 1 Packet of Italian Dressing Mix or Italian Herbs
• 100% Whole Wheat Bread or Whole Wheat Cocktail Bread
• 2 Cucumbers

Directions:
Scrape the sides of the cucumber lengthwise to create stripes.
Slice the cucumbers into thin slices. Set aside.
Mix the cream cheese and Italian Herbs. Spread the mixture thinly
onto the bread. If using cocktail bread, place one cucumber on
top and sprinkle lightly with dill.

If using one regular slice. Section off into quarters with
cucumbers. Sprinkle lightly with dill and cut into 4 sections.
Serve open faced.

Women can have up to 8 mini sandwiches and
men can have up to 16 post workout.

Oatmeal Cookies "No Tricks Here Cookbook"

Oatmeal Cookies

Ingredients:
• 1 Cup Splenda or any other no calorie sweetener
• 1⁄4 cup of water
• 1 egg
• 1 tsp. vanilla extract
• 3 cups of quick oats
• 1 tsp. baking soda
• 1 scoop vanilla protein powder
• 4 tbsp coconut oil, liquefied (leave at room temperature or heat
in the microwave until liquid)

Directions:
Heat oven to 380 degrees. Beat splenda, oil, water, egg, vanilla
extract together until creamy.

Combine the dry ingredients and mix thoroughly before adding
them to the creamy mixture. It will become a gooey mixture. Use
a spoon to dollop them onto a baking sheet. For smoother
cookies you may place the oats in a food processor to break them
down, but I like them chunky.

Makes 12 cookies, one cookies is a full serving of energy carbs,
so women can have 2 post-workout, men can have 4 (remember to
to add protein!).

Sonoma Chicken Salad "No Tricks Here Cookbook"

Sonoma Chicken Salad

Ingredients:
• 8 oz of grilled chicken, cooled
• 2 tsp. of poppy seeds
• 2 tbsp canola or olive oil mayo
• 1 cup of seedless red grapes
• 1-2 stalks of celery
• 1 tbsp Chopped pecans
• Salt and pepper to taste

Directions:
Chop chicken into cubes. Add celery, pecans and mayo and mix
with the chicken. Add poppy seeds, grapes, salt and pepper and
give it a quick whirl, making sure not to smash the grapes. Serve
immediately or chill in the refrigerator.

Makes two female servings and one male serving.

Creamy Pumpkin Shake "No Tricks Here Cookbook"

Creamy Pumpkin Shake

Ingredients:
• 3.5 tbs. Pumpkin puree
• 1(W) - 2 (M) Scoop(s) Vanilla Protein Powder
• 1 tsp. Pumpkin pie spice
• 2/3 Cup of Ice
• 2 tbs. of cool whip lite
• 2/3 Cup of Calorie countdown fat free milk
• 2 tbs. Splenda
• 1 tsp Pure vanilla extract
• 1 tbsp Heavy Whipping Cream

Directions:
Put the ingredients in a blender, blend away, pour into a glass
and enjoy. Top with whipped cream and Pumpkin Pie Spice for
added flavor.

Turkey Mini Sandwiches

Turkey Mini Sandwiches

Ingredients:
• 4 oz. turkey
• 2 Slices 100% Whole Grain Bread
• 1Tsp Olive Oil
• Salt to taste
• Pepper to taste
• Italian Herbs to taste
• Cup of Spinach

Directions:
Mix olive oil, salt and herbs. Spread onto bread. Add the other
ingredients into the sandwich. Cut the crusts off with a bread knife
and then cut into quarters.

Women can have 4 minis, men can have 8.

Simmering Pears "No Tricks Here Cookbook"

Simmering Pears

Ingredients:

• 1 firm ripe pear
• 1⁄2 a navel orange, unpeeled, sliced
• 1⁄4 cup of real orange juice
• Pinch of salt
• 3 tbsp water
• Tbsp splenda

Directions:
Mix water, salt, splenda and orange juice and bring to a boil.

Add pear and orange and simmer, covered, until pears are
tender. Usually 15 minutes. Remove the pears and allow the
syrup to simmer uncovered until desired consistency is achieved.

Chill both the syrup and the pears. When read to serve, pour
syrup over pear and sprinkle a little cinnamon on top and a little
whipped cream. Females should enjoy one pear, men should
enjoy two pears. Enjoy!

APPLE CRISP - "No Tricks Here Cookbook"

Apple Crisp

Ingredients:

• 1 apple, cored and sliced
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 tbsp splenda
• 2-3 drops vanilla extract
• 1/8 (W)- 1/4 (M) cup whole wheat flour
• 1 tbsp egg white
• 1(W)-2(M) scoop protein powder
• Spray butter

Directions:

Preheat oven to 350. Mix apples with 1⁄2 scoop protein powder
and add to bottom of a non-stick pan. The mixture will be chunky,
just mix the best you can and the chunks will dissolve in the oven.

Mix all dry ingredients in a bowl then add vanilla.

Finally add egg white and mix with a spoon until you have a
crumbly mixture.

Sprinkle on top of apples and bake at 350 until apples are tender
and crust is brown (about 30 minutes).

Spray some whipped cream on top. If this is a free meal, add a
scoop of ice cream. If you really want ice cream, have 1⁄2 of this
recipe with 1⁄2 a serving of ice cream to keep servings in line.

Recipe Day!

Breakfast Tart & Fruit Salad

1½ cups peeled chopped tomatoes

½ cup finely chopped onion

6 ounces skim milk mozzarella

18 pitted olives, cut into small piecesolive

oil spray

3 large eggs

6 egg whites

1 tsp. dried dill

1 tsp. dried basil

pinch of black pepper

salt

Fruit Salad:

1 pear

2 cups grapes

3 kiwis

1 cup pineapple

juice of ½ lemon

Preheat oven to 350°F. In the bottom of a non-stick oven proof sauté pan, spray with olive oil. Add half of the chopped tomatoes, half of the onion, all of the mozzarella, and the olives. Put the remaining tomatoes, onion, eggs, spices, salt and pepper in a blender and mix until smooth and even. Pour into the pan and bake for about 25-30 minutes, until mixture is puffed up and golden brown. Fruit Salad: Cut fruit into small pieces, adding the lemon juice, toss. Note: The cheese can be substituted with 5 ounces of lean ham.

"Supefoods" that keep off the lbs.

Are there really certain foods that can help you lose weight and keep it off? We're not talking about any so-called miracle food that "melts the fat" (i.e. the so-called "cabbage soup diet"). These are foods that really can help you lose or maintain weight, either by helping you to eat less or to burn more calories -- or, in some cases, maybe even helping to decrease your body fat.

Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories. For example, two whole cups of steamed broccoli packs a measly 87 calories. Or how about two cups of strawberry slices? And two cups of a denser fruit, apple slices? That's only 130 calories.

Protein is another supernutrient. It's becoming more scientifically accepted that protein may help to curb appetite. But whether we need more than 0.4 grams per pound of body weight is still up for debate among many researchers.

Before we get to the list of "keeping it off" superfoods, let's make sure we keep things in perspective. At the end of the day, weight loss is still about burning more calories than you take in. The advantage to these foods is that they may help you do just that -- if you eat them instead of some higher-calorie choices. Here we go:

1. Green Tea
2. Yogurt
3. Beans
4. Grapefruit
5. Low-Calorie Green Salads

Find out why these are "superfoods" and learn about the others on the list, according to WebMD, by clicking here. Tell us what you think about those mentioned and others you've come to view as sssssssuper!

Boot campers! Welcome to the N&S blog and to Rialto Wellness Boot Camp. Check back here each day for tips and topics related to nutrition and healthy eating during your bootcamp stint. Also, feel free to post ideas for discussion. We're always looking for new ones. - RW

Nutrition & Stretching

The forgotten nut

You might have heard about the benefit of adding nuts like almonds or walnuts to a healthy diet. But, recent research shows that pistachios are packed full of nutrients AND you can eat more of them!

Once dyed red to stand out in a vending machine, pistachios are actually a great snack for "waist watchers". They contain more than 30 different vitamins, minerals and phytonutrients. And, thanks to the high protein and fiber content, you can eat less of them and feel full longer. This is called "satiety value".

The little green nuggets also offer the most nuts per serving - 49 kernels per ounce, compared to 23 almonds, 18 cashews and 14 walnut halves. And, since they're usually sold in the shell, they take longer to eat. So, you'll eat slower, will feel full quicker and will most likely eat less!

You can still find pistachios in some vending machines, but they're also available at your local grocer - sometimes with different seasonings. Dieticians recommend adding them to your oatmeal or making a trail mix out of them.