BIG NEWS UPDATE!!!!!!

Sorry I haven't posted anything new lately. Things have been crazy between school and work. But now I have to get back on the band wagon and shed some weight because......




WE'RE ENGAGED!!!!!!!!!!!!!!

Thomas proposed at the Grafton Winery in Grafton, Illinois, on Saturday, October 27, 2012. He even bought me the dress, necklace, and nail polish I was wearing! We were surrounded by my parents, my younger sister, Thomas' dad, and his dad's girlfriend as he dropped down to one knee and asked me to be his wife! I can't wait to get married to my best friend! After the proposal, we enjoyed a nice meal accompanied by strawberry and apple crisp wine with our family. It was definitely a night I will remember for the rest of my life! 


With that being said, I have kind of had a falling out with my diet plan! Anyone who has ever been overweight knows that you usually stay away from white when buying clothing and anyone who has been wedding gown shopping knows that most salons only have sizes 6 and 8, maybe a 10 if you're lucky, and the larger the dress, the more the price increases! I DO NOT WANT TO BE A "FAT" BRIDE!!!!!! I already have a dress that I have fallen in love with (I won't picture it here because Thomas reads my blog from time to time), but it is pretty form fitting and I really do not want to sacrifice the look I want just because of my body type. Therefore, I am formulating a new fitness plan coming soon. I will post the details as soon as I finish my plan. 

In the mean time, I have started a blog about our wedding entitled Soon to be Mr. and Mrs. Flannery Wedding Blog. You can keep up with all of our wedding plans, get wedding ideas of your own, and see pictures of our journey to the alter at thomasandmarybethswedding.blogspot.com.   
 

Creamy Taco Soup Recipe

I love creamy, cheesy, stick to your ribs soups, but we all know how detrimental they can be to one's diet! Here is a recipe for creamy taco soup that is so delicious! It really hits the spot on cooler, drizzly fall days like today. The best part is it only sets you back 275 calories and 2 grams of fat per serving and its packed with lean muscle building protein! I make a big pot of this soup and take it for lunch the remainder of the week to help keep me on track. This can also be frozen (I use old ice cream tubs with handles) and heated up for a quick dinner!

3/4 cup non-fat Greek yogurt
1 can of lower sodium white beans (15oz can), drained and rinsed
1 can of black beans (14oz can), drained and rinsed
1 can diced green chiles (4oz can)
1 can diced tomatoes (15oz can)
1 cup reduced sodium chicken broth 
1 cup frozen corn 
1 1/2 pounds pre-cooked chicken breasts, shredded
2 tbsp fresh squeezed lime juice
1 clove garlic, minced
1/2 tsp onion powder
1 tbsp fresh oregano
1/2 tsp paprika
1 tsp chili powder
1 tsp cumin
1 tbsp dried cilantro
2 tsp Mrs. Dash Fiesta Lime seasoning

Add all ingredients to a slow cooker and cook on high for 2 hours, or on low for 4-6 hours. 

Serves 7 

The first time I made the for dinner, my fiance ate three bowls! He begged me to pack some for his lunch the next day and has been begging me to make it again ever since! 

How to Cut Mega Calories

Right now I'm pretty much looking for any way to cut calories so I can fit into this dress for my anniversary date. The following is a list of easy ways to cut calories without noticing. 

1. Instead of buying yogurt parfaits (which I tend to do a lot), make your own at home. The parfaits you buy at a particular fast food chain we all know use yogurt that is loaded with fat and sugar. In addition, the fruit is of the frozen variety that tends to contain added sugar and the granola, although delicious, is terrible for you. If you make your own at home, you can use low-fat or even fat-free Greek yogurt (this adds protein and makes you feel full longer) and real fruit. Don't think you have to avoid frozen fruit! Frozen fruit is a great way to stock up on the fruit you love even if its out of season, and frozen fruit stays fresh longer, obviously. Just be sure to select the bag of frozen fruit that says "no sugar added". 
To make your own fruit and yogurt parfait, 1 cup of fat-free Greek yogurt, 1/2 cup of strawberries or blueberries, and 1/4 cup of Kashi Go Lean Cereal for a great breakfast or snack that is only going to set you back about 151 calories. If you're not into the Kashi cereals, try chopping up a handful of almonds in the blender. This adds a great nutty flavor! 

2. Split meals with friends or a significant other- I love going out to eat and trying new foods, but for diet purposes this isn't always ideal. To solve this problem, I split an entree with whoever I am with and order either a salad, or a side of steamed vegetables. 

3. When ordering eggs, ask for them to be cooked dry- This basically means hold the butter. I used to work for Jack in the Box. When you order eggs from JIB, they get cooked on the grill in this super greasy "butter flavored vegetable shortening"...no joke! They will make them without the butter upon request. The grilled chicken strips are also grilled in this fake and fattening mess so if you love grilled chicken strips from Jack in the Box, be sure to have them hold the "butter" on those as well. 

4. Use three ounces of sliced chicken breast in your morning omelet instead of sausage or bacon (which both contain an enormous amount of sodium). I love making what I like to call a fajita omelet. I fill my omelet with chicken breast, chopped green and red bell pepper, and a sprinkle of low-fat shredded cheddar cheese. I season the eggs with black pepper, cumin, and a little bit of cayenne pepper and top my omelet with chunky salsa! Its so yummy, packed with veggies and protein, and keeps me full until I get home in the afternoon. 

5. Start ordering your usual coffee chain beverage with non-fat milk, Splenda, and no whipped cream. 

6. Order Canadian bacon in place of the sausage on your next breakfast sandwich. 

7. Slice your bagel into thirds length-wise, and save the middle part for later. This gives you the allusion that you're eating an entire bagel while saving yourself about 120 calories. 

8. Eat half a grapefruit for a snack. Its high water content keeps you full and prevents you from overeating during your next meal. I personally do not care for grapefruit, but GOOD NEWS...watermelon has the same effect. 

9. Replace your bag of peanut M&M's for a mixture of 1 tablespoon of semi-sweet chocolate chips and 1 tablespoon of unsalted peanuts. 

10. Dip carrots, bell pepper strips, or cucumber slices in your guacamole instead of tortilla chips. This also works great with hummus! 

11. Make you snack a small meal- try two mini babybel light cheese wedges, 2 large whole grain crackers, and fresh fruit. 

12. Have a tablespoon of Nutella on a small apple instead of a Snickers bar. 

13. Use a teaspoon of dry roasted sunflower seeds in your salad instead of croutons. 

14. Choose a 6" turkey sub instead of the tuna next time you visit Subway. 

15. Spread a wedge of Laughing Cow light cheese on your sandwich instead of using a slice of cheese. 

16. Order the broccoli cheese soup instead of the baked potato soup at Chili's. 

17. Order FRESO at Taco Bell. 

18. Choose a small cheeseburger instead of the veggie burger at Burger King. 

19. Order sauces on the side at the Chinese restaurant and stick to stir-fried entrees, like beef and broccoli, instead of deep fried dishes, like orange chicken. 

20. Ask for grilled instead of fried. 

21. Order the roasted garlic cream sauce instead of the Alfredo sauce at Macaroni Grill. 

22. At seafood restaurants, order extra lemon with your crab or lobster instead of butter. 

23. Use zucchini or spaghetti squash instead of spaghetti noodles. This is surprisingly delicious! 

24. To prevent late night binges, divide your normal nightly meal in half. Consume the first half at dinner time, and save the second half for when you would normally eat your snack. 

25. Re-portion the foods you are eating. Fruits and veggies should take up half of your plate, carbs (such as potatoes or pasta) should take up a quarter of your plate, and protein should take up the last quarter. 

26. Instead of sauteing veggies in olive oil, saute them in fat-free chicken broth and drizzle them with olive oil after they're cooked. 

27. Make cauliflower and cheese instead of mac n' cheese. 

28. Replace your pizza crust with a cauliflower pizza crust (I don't even like cauliflower but I love this pizza crust). See the recipe posted previously. Choose toppings like low-fat cheese, tomatoes, peppers, mushrooms, onion, etc. 

29. Replace the sour cream on your baked potato for non-fat plain Greek yogurt. It tastes the same and you will be adding more protein while cutting calories and fat. 

30. Thicken soups with a cup of pureed white beans instead of cream. 

 

Small Changes to take off BIG POUNDS

In sticking with the theme of losing weight quickly over the next month, I want to share this article I found in Prevention. The article focuses on small changes you can make to shred big pounds without really changing your exercise routine. Between a full-time school schedule and my work schedule, I can hardly find time to work out as it is! 

1. Start journaling if you have not done so already- Its super easy to lose track of what you've consumed over the course of 24 hours. Studies show that those who journal everything they put in their mouths are more likely to stay too to recommended portions. Personally, I'm so bad at portion control! 

2. Workout on Commercial breaks- This is so much fun! Check out my post on commercial break workouts! During a typical two hour TV night this could equal up to 270 calories which can add up to 28 pounds in a year!

3.  Limit consumption to high-fat foods to once a week- Top 5 that we usually consume are cookies, candy, ice cream, potato chips, and fries. If you typically consume these on a daily basis, try downshifting a day each week until you no longer crave these foods. 

4. Subscribe to a healthy newsletter- I get Prevention (how I found this article). WebMD and SparksPeople also have great weight loss newsletters that give you everything from fitness tips and workout equipment reviews to recipes and daily logging reminders. 

5. Walk 5 minutes more every day- I started parking farther away at school so I get more walking in. I already walked roughly a half mile from where I park to where my classes are held, but now I park almost a whole mile away. I also never take the elevator. Do this and you could lose an additional 12 pounds each year!

6. Strength train in mini bursts- Exercises like squats and push ups are a simple way to rev up your metabolism. 

7. Climb 3 extra flights of stairs per day- This is super easy when you go to SIUE. It also helps that my room is in the basement, and my boyfriend's apartment is on the third floor of his building! 

8. Take a pedometer with you everywhere you go- Research shows those who use a pedometer walk an average of 2,500 more steps per day. That's over one mile and about 100 calories! Over the course of a year, this could easily add up to 10 pounds!

9. Brown bag it at least once per week- Trade in your fast food lunch for a homemade option at least once each week. When you make your own food, you are not only in control of what goes into your lunch and your portion, but you also tend to consume less sugar, sodium, and fat. Not to mention a lunch from home typically costs a lot less than any fast food option and I'm all about saving money! 

10. Follow the 1 mile rule- if your errand is 1 mile away or less, walk instead of drive.

11. Take 10 minutes to enjoy your treat- Cut down on cravings by taking the time to savor your treat! Drink your frappuccino slower, enjoy that cupcake or cookie bite-for-bite, etc. Move it around your mouth slowly while focusing on the flavors and textures. After swallowing, ask yourself if you want another bite or it you're satisfied. Aim to chew each bite at least 20 times. 

12. Eat fruit, don't drink it- AKA skip the fruit juice and eat the fruit instead! This is a great way to not only cut back on calories, but sugar as well. Not to mention you'll be getting more fiber! You consume an average of 48% more calories by drinking fruit juice than simply consuming fruit. 

13. Enlist a friend for moral support- This works best if your friend is trying to lose as well. 

14. Drink your coffee the old school way- If you're like me an can't handle black, add a splash of skim milk and a tiny bit of sweetener (I usually use Truvia). Stay away from the calorie loaded whole milk drown chain coffee drinks. 

15. Make sure you get enough sleep- I'm so bad at this being a working college student! I have noticed, however, that when I do get at least 8 hours of sleep per night I am more likely to work out that day for obvious reasons. My blood pressure also seems to be lower when I feel rested. 

I need to lose weight fast!

We have all had those high school reunions, beach vacations, and best friend's wedding situations that prompt us to want to lose excess weight FAST! Well, my boyfriend and I will be celebrating our first anniversary one month from today, and he has made plans for us to go out for a nice evening together. He requested that I wear my best dress and is even treating me to a manicure! I found this amazing dress in my closet that I purchased back when I worked for a high-end department store (found a $400 for $11!!!). The dress is a beautiful champagne colored, knee-length, cross back dress with beading on the bust. Here's the problem...its a size 9. If you have looked at my pictures from the beginning of my blog, I am not a size 9! I have my heart set on wearing this gorgeous dress because I've never gotten to wear it anywhere and it truly is the prettiest dress I own! So these next couple posts are going to focus on different ways to loose weight quickly (while staying healthy at the same time) and hopefully, the next picture I post on my blog will be a picture of me wearing that dress! 

If anyone has any ideas or tips for losing weight quickly, please comment on this post and tell us about them! I would love some new ideas and I'm very interested in what has worked for you! 

New Posting

Hey guys, 

Sorry I haven't posted anything new in a while. Things have been crazy stressful at school the past couple weeks! However, I'm back and I have some great things I want to share with you guys! 

Do Weight Watchers for FREE!!!

I am all for the Weight Watcher's program (my mom used it with great results) but let's face it...I'm a broke college student and I cannot afford to drop $50+ down on a membership. Even if you're not a college student, money is still tight for most families in this economy. Here are some great links and tips for getting the Weight Watcher's program without breaking the bank. 

Step one: Use this link to access a free calculator to determine how many points you are allowed each day gnomes22.tripod.com/dailypptarget.html. I calculated 38 points for myself. 

Step 2: Use the following link to access a free calculator to determine how many points are in your favorite foods and beverages gnomes22.tripod.com/pointspluscalc.html. 

Don't forget to workout and drink plenty of water in addition to following this plan for the best results. 

TIP: My boyfriend is pretty fit and works a hard manual labor job that usually takes care of a daily workout so he pretty much eats whatever he wants, when he wants. In order to avoid falling into a trap of going over my points, I eat foods with very little or no points during the day and save them for the evenings when he's eating things that would otherwise push my daily points over the edge. I also use this same procedure when I know I will be dining out that evening for a family birthday, night out with friends, etc. 

Healthier Packaged Foods

With my tight schedule between school, work, and family, sometimes eating healthy on the go or finding time to pack healthy snacks and lunches is scarce. At the same time we have all heard the horror stories about hidden unhealthy ingredients hidden in our favorite packaged foods. Here is a list of healthy packaged foods (under 150 calories each) to stock up on for those times when you just need a healthy pick me up. 

1. Clif Kid Z Bar chocolate brownie
2. Luna mini s'mores bar
3. Kashi honey almond flax bar
4. Blue Diamond 100 calorie nut packs
5. Quaker Quakes chocolate
6. Del Monte Fruit Naturals no sugar added
7. StarKist ready made Albacore tuna salad packet
8. Pop Chips
9. Chobani Greek yogurt cups
10. Bare Fruit cinnamon apple chips
11. Laughing Cow mini babybel light cheese
12. Low-Fat Fig Newman's
13. Fiber One oats and peanut butter bar
14. Breakstone's pineapple cottage cheese double
15. Weight Watcher's mozzarella string cheese stick
16. Low-Fat fudgesicle pop

Cheat Days

No matter how hard we try to eat right and exercise, most of us still crave the french fries and cupcakes. If you don't allow cheat days you run the risk of a horrible binge of your junk food cravings so in order to help you stay on track, you should allow yourself one cheat per week whether it be eating whatever you want during a certain period of time or for one meal. If you do happen to let yourself go a little overboard, don't get discouraged...it happens to all of us! Just start again the next day. I usually try to take things one meal at a time so I don't feel overwhelmed. Also remember to practice portion control when utilizing your cheat days. For example, the other day after work (I work in a frozen custard shop) I had a craving for ice cream. I decided to utilize my cheat with a some frozen custard. Instead of going for the 16 ounce concrete filled with caramel, graham cracker, and hard shell I would have normally ordered, I opted for a kid sized sundae (one scoop) of 98% fat free vanilla custard with raspberries and banana. It still satisfied my sweet too but saved me hundreds of calories and countless grams of sugar. If you would like to find other ways to enjoy your treat days without going too overboard, check out the many recipes from Hungry Girl. She re-vamps hundreds of fast food favorites, cocktails, coffee drinks, and desserts to save you calories and fat like her lightened version of Applebee's won-ton tacos, chicken strips, onion rings, jalapeno poppers, muffins, cookies, and more! 

Happy snacking! 

Quick Week Night Dinner- Mexican Flatbread Pizza

This is one of my absolute favorite meals because it is quick, easy, and cheap! I can whip one of these up after class or before work and feel satisfied all night. It also curbs my craving for Mexican food which we all know can be terrible for you at times. 

Take your favorite flatbreads (I like using whole wheat Flat Out brand) and place them on a greased cookie sheet. Bake them at 350 degrees until golden brown and crisp. Top them with your favorite Mexican toppings. I like fat-free refried beans, corn, black beans, chicken (that's been seasoned with cumin, garlic powder, chili powder, and cayenne pepper), and shredded Mexican blend cheese. After you top your flatbread, stick them back into the oven under the broiler until the cheese melts. I love topping mine with shredded lettuce, fat-free sour cream, jalapenos, and green bell pepper (sauteed in a touch of olive oil) just before serving with a side of salsa. Other topping options: onion, diced tomato, avocado, black olives, pretty much any veggie. Using ground turkey in place of the chicken would also taste great! These are great cold too! The best part is you can have a whole pizza to yourself! 

 

10 Healthiest Coffee Drinks and Smoothies

Life many of my fellow college students, I have a bad caffeine addition (more specifically coffee). Depending on how you top off your cup, coffee can be a dieters worst enemy...but it doesn't have to be that way. Obviously if you drink your coffee black or with a little skim milk you're fine, but that doesn't usually cut it for me. Here is a list of the 9 healthiest chain coffee drinks and smoothies (list by SparkPeople) so next time you go to indulge, you won't ruin your entire day. 

1. McDonald's McCafe medium iced non-fat latte: 60 calories, 0g fat, 9g sugar

2. Starbucks grande non-fat caffe miso: 70 calories, 0g fat, 10g sugar

3. McDonald's McCafe medium nonfat latte with sugar free vanilla syrup: 90 calories, 0g fat, 13g sugar

4. Dunkin' Donuts medium latte lite: 120 calories, 0g fat, 15g sugar

5. Starbucks grande skinny cinnamon dolce latte: 130 calories, 0g sugar, 17g sugar

6. Starbucks grande mocha lite Frappuccino: 130 calories, 0g sugar, 17g sugar

7. Jamba Juice 16oz Jamba lite berry fulfilling smoothie: 140 calories, 0.5g fat, 24g sugar

8. Jamba Juice 16oz Jamba lite strawberry nirvana smoothie: 150 calories, 0g fat, 25g sugar

9. Smoothie King 20oz skinny and slim vanilla smoothie: 153 calories, 1g fat, 19g sugar

10. Smoothie King 20oz skinny coffee smoothie mocha: 160 calories, 2g fat, 13g sugar 

Cauliflower Pizza Crust

I love, love, love pizza but eating it makes me feel completely guilty! Not anymore! The other night we made pizza for our family dinner using a crust made of cauliflower. At first I didn't think there was any way this was going to curb my cravings for the greasy carb infested college staple. I don't even like cauliflower! I WAS WRONG!!! This pizza crust is amazing! It taste pretty close to pizza crust you would buy at the store or order from your local pizza parlor! Give this a try this weekend and discover a way you can still have pizza! 

All you have to do is rice cooked cauliflower in a food processor or blender. You need a total of one cup per pizza crust. Add one egg and a cup of shredded Mozzarella cheese and blend until a dough forms. Press the dough onto a cookie sheet spitzed with olive oil spray in the desired shape. Sprinkle dough with desired seasonings (we tried dried Italian seasoning and minced garlic...it was delish). Bake for about 15 minutes at 450 degrees, or until golden brown. 

After its done you can top in with anything you like. I love topping mine with some light alfredo sauce, lean chicken, mushrooms, and spinach. Another favorite is turkey pepperoni, mushrooms, and green pepper. The options are literally endless! 

After you're done topping your pizza, stick it back in the oven under the broiler just until the cheese melts...then slice and enjoy! 

Weight Loss Rewards

I really like the idea of rewarding yourself for reaching smaller weight loss goals in order to keep yourself motivated to keep going. I have devised a plan of my own to keep me motivated. Hopefully some of these ideas can keep you going too! 

***First off for every inch and/or pound I lose, I deposit $1 in my weight loss jar. At the end of my weight loss journey, I plan on using the money to fund my new wardrobe I will need when I shed the weight. 

In addition, I have come up with the following ways to reward myself and stay motivated. 


Lose 10 pounds- Buy a tanning package (remember, being tan makes you look thinner)

Lose 20 pounds- Go out to a movie with my boyfriend

Lose 30 pounds- Go get my nails and hair done

Lose 40 pounds- Night out on the town with friends and my boyfriend

Lose 50 pounds- Go to a game (I love the STL Cardinals, STL Blues, and Fighting Illini)

Lose 60 pounds- Buy new makeup and jewelry

Lose 70 pounds- Go get a facial

Lose 80 pounds- Get professional pictures take (to show off my new bod...hello)

Reach Goal Weight- Go on a beach vacation with my family and my boyfriend! 

***Just remember to be reasonable with your goals. Before making my list I did some research and found that for my age and height I could stand to lose 100 pounds so that is my goal and what my list is based off of. 

 

Reebok Shoe Review

At the start of school this year I received a pair of Reebok EasyTone tennis shoes (thanks, Mom!). I have been eying them for awhile now. I liked the idea of toning shoes but I was never into the bulky rubber sole of the Sketchers shape-ups. The Reebok EasyTone shoes are so comfortable and cushy. They have padding inside the shoe (yet they still breath) and great arch support. The shapers on the bottom of the shoe are really discrete so you can't really see them unless you are looking for them. In walking across campus yesterday I could really feel them working! With the shape-ups if I felt anything, it was the feeling I was about to fall flat on my face! By the time I got home from one day of wearing the Reebok EasyTones my thighs were actually sore! I definitely recommend these shoes to anyone who does a lot of walking during the day, or is just looking for a great supportive walking shoe. In addition to their added function, the Reebok EasyTones also come in a cute "low-top" tennis shoe style and come in awesome colors! Mine are pictured below! 

I have seen these at most athletic shoe stores like Finish Line, Champs, Sports Authority, Famous Brand Shoes, and Shoe Carnival. I found mine for under $75 at Kohl's. 

BOTTOM LINE: I love these shoes! 

New Workout Idea

I tried something new today and I think it just may be a new addition to my daily workout routine during the week. I parked in the farthest possible parking lot from my class this morning and fit in about a half mile walk before my 9am class! Seems like a easy no-brainier workout, until you try adding 65 pounds of textbooks and a laptop! By the time I got to my class I felt like I had just completed a pretty good workout!!! 

Detox and Cleansing

Over the summer, I did quite a bit of partying, traveling, eating out, and like most college students my age, drinking. So I figure a good way to rid my system of all the junk I put into it over summer break would be a little detox. I found a recipe for a detox drink from The Biggest Loser's Jillian Michaels on Pinterest and it actually doesn't taste bad at all! The original pinner said she lost nearly 5 pounds from sipping on this for a week in addition to eating a healthy, balanced diet. She said she had never felt less bloated and it was a great way to kick start her diet again after her vacation. Here's the recipe...


60 ounces of distilled water
1 tbsp pure cranberry juice (no cocktail or added sugars)
2 tbsp of real lemon juice
1 Dandelion root tea bag

Mix everything together and chill with the tea bag still diffusing. Drink 60 ounces of this drink each day for 7 days and the claim is you can drop 5 pounds of excess water weight. You are allowed to drink additional water after you've consumed the 60 ounces of detox water. I have read comments, however, that say the dandelion tea can cause upset stomach in some people because some are allergic to the plant but other than that, no major side effects have been reported. The author of the Pinterest article (who happens to be a nurse) says you should not do this for more than seven days at a time. She recommends going back to water after the seven days and reserve the detox water if you need a quick slim down for a special occasion or a detox after eating out on vacation. She also says although her stomach is not as flat now as it was after the seven days of detox water, she has been able to keep off the 5 pounds she lost. I will definitely be doing this again the week before my sisters wedding so I can look awesome in that bridesmaids dress!

 

UPDATE!!!

I am very proud to announce that my weight loss blog is already starting to yield progress!!!! I went back to school shopping for jeans and was able to buy my jeans one size smaller than I normally would, no muffin top or tight fits either!!!!! Thanks to all that have been reading and good luck to you on your journey!

Healthy Chicken Jambalaya

You've heard me say it before in other posts...I love the south, especially for the food. But its not always the healthiest cuisine. Here is a recipe I came across for lightened chicken jambalaya for all you southern bells out there (or wannabe's like me). 

• 8 ounces skinless, boneless chicken-breast halves
• 16 ounce package frozen bell peppers and onions
• 8 ounces smoked turkey sausage, halved lengthwise and cut into 1/2-inch slices
• 2 cups water
• 1 14 1/2 ounce can diced tomatoes with jalapeno peppers, undrained
• 8 ounce package jambalaya rice mix (I like using Zataran's lower sodium mix)  
•  
• Cut chicken into 1/2-inch strips. Place frozen vegetables in a 3-1/2- or 4-quart slow cooker and top with chicken strips and turkey sausage. Add water, undrained tomatoes, and seasoning packet from rice. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours. Stir in rice. Cover and cook about 45 minutes more (if using low-heat setting, turn to high-heat setting), or until most of the liquid is absorbed and the rice is tender.
• Serves 6 with 256 calories each

10 Cocktails with 150 Calories or Less

A good way to lose weight is to limit your alcohol consumption. However, the school starts in 4 days and well...I'm in college :-D

Here is a list I found (courtesy of SparkPeople) of 10 cocktail recipes that contain 150 calories or less each. I will definitely be replacing the drink menu at my next party with these skinny versions! Happy drinking (but please drink responsibly)!

1. Cosmopolitan- 75 calories 0g fat:

Squeeze one wedge of lime and one wedge of orange into 1 ounces of cranberry flavored vodka. Shake with ice and strain into a martini glass. Top with club soda and serve. 

2. Morning Mimosa- 75 calories 0g fat:

1 ounce of orange juice and three ounces of chilled champagne served in a champagne flute. 

3. Mini Margarita- 80 calories, 0g fat:

Squeeze a couple of lime and orange wedged into a margarita glass. Add one ounce of tequila and a splash of sweet and sour mix. Either serve on the rocks or blend. 

4. World's Easiest Cocktail- 75 calories, 0g fat:

Lighten up your next cocktail order by asking for a flavored vodka or rum on the rocks with club soda and a twist of lime. 

5. Poinsettia- 90 calories, 0g fat:

1/4 shot of triple sec, a dash of cranberry juice, and 3 ounces of champagne. Shake with ice and strain. Garnish with cranberries if desired. 

6. Bellini- 105 calories 0g fat:

Blend 2 ounces of white peach puree with 4 ounces of Prosecco. 

 
7. Strawberry Daiquiri- 130 calories, 0g fat:

Puree 1 cup of frozen strawberries in a blender (be sure to get real strawberries with no sugar added) with 1 ounces of light rum and a handful of ice cubes. 

8. Nada Colada- 140 calories, 0g fat:

Mix 1 ounce of coconut rum with 4 ounces of pineapple juice and top with club soda. Serve over ice. You could also blend the ice, run, and pineapple juice then top with club soda if you'd rather have the frozen version. 

9. New Cosmo- 140 calories, 0g fat:

4 ounces of cranberry juice, 1 ounce vodka, splash of orange juice, and a squeeze of lime juice topped with club soda. 

10. Spiced Cider with Rum- 150 calories, 0g fat:

Heat 6 ounces of apple cider with a whole clove, dash of nutmeg, and a cinnamon stick on medium-high heat. Reduce to low and simmer for 10 minutes. Strain and remove cinnamon stick and clove. Pour 1 ounce of rum into a mug and top with cider. 

Healthy School Lunches

Busy schedules...we all have them and mine seems to be the downfall of my fitness plan. Homework piles up, class schedules and work schedules conflict with workout times, and before I know it the clock reads 11:00. With the start of school just a week away, I've decided to compile a list of healthy lunch options to help keep us on track. Whether you're heading to class or heading to the office, try brown bagging an idea or two from this list to not only save you money, but save your waistline as well. 


Buffalo Chicken Wrap 

2 tablespoons  hot pepper sauce, such as Frank's RedHot

3 tablespoons  white vinegar, divided

1/4 teaspoon  cayenne pepper

2 teaspoons  extra-virgin olive oil

1 pound  chicken tenders

2 tablespoons  reduced-fat mayonnaise

2 tablespoons  nonfat plain yogurt

  Freshly ground pepper, to taste

1/4 cup  crumbled blue cheese

4   8-inch whole-wheat tortillas

1 cup  shredded romaine lettuce

1 cup  sliced celery

1   large tomato, diced

Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

275 calories 8g fat 24g protein 3g fiber

 Southwestern Cheese Panini

4 ounces  shredded sharp Cheddar cheese

1 cup  shredded zucchini

1/2 cup  shredded carrot

1/4 cup  finely chopped red onion

1/4 cup  prepared salsa

1 tablespoon  chopped pickled jalapeno pepper, (optional)

8 slices  whole-wheat bread

2 teaspoons  canola oil

Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeno (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.  

331 calories 14g fat 16g protein 5g fiber

BBQ Chicken Sandwich

1/2 cup  shredded cooked chicken

1/4 cup  shredded carrots

2 tablespoons  barbecue sauce

2 teaspoons  light ranch dressing

1   small whole-wheat sandwich bun

1 leaf  romaine lettuce

Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

323 calories 8g fat 26g protein 4g fiber

Pizza Burger

1 veggie burger

1 whole grain hamburger bun

2 tbsp pizza sauce

1 slice of part-skim Mozzarella 

Fresh basil

Warm burger and place on bun; top with pizza sauce and cheese. Microwave sandwich for 20 to 30 seconds to melt cheese; add fresh basil.

Serve with an apple instead of fries.

Southwestern Grilled Chicken Salad

dressing: 

1/4 cup light ranch dressing 

1/4 cup mild green salsa

2 tbsp fresh cilantro chopped

salad: 

1 tablespoon chili powder

 1/4 teaspoon ground cumin 

1/4 teaspoon garlic powder 

1/4 teaspoon onion powder 

1/4 teaspoon salt 

1/8 teaspoon ground black pepper 

1 pound thin chicken breast slices or chicken tenders 

1 lime, quartered 

6 cups shredded romaine lettuce 

1 can (15 ounces) black beans, rinsed and drained 

1/2 cup corn kernels 

1 medium tomato, chopped 

1/4 cup thinly sliced red onion

To make the dressing: In a small bowl, mix the ranch dressing, salsa, and cilantro until blended. Cover and refrigerate. To make the salad: Coat a barbecue grill or ridged grill pan with olive oil spray, and heat to medium-hot. In a cup, mix the chili powder, cumin, garlic powder, onion powder, salt, and pepper. Rub evenly on both sides of the chicken. Grill the chicken, turning once, for 3 to 4 minutes, or until it is no longer pink and the juices run clear. Transfer to a plate. Squeeze the lime over the cooked chicken. In a large bowl, toss the romaine with half the dressing. Divide among 4 plates. Sprinkle the beans, corn, tomato, and red onion equally over each serving and top with the grilled chicken. Serve the remaining dressing on the side.

295 calories 6g fat 34g protein 10g fiber

Mexican Taco Salad 

1 pound 85% lean ground beef 

1 package (3/4 ounce) taco seasoning 

1/4 cup water 

1 head romaine lettuce, chopped 

1 can (11 ounces) corn, drained 

2 tomatoes, chopped 

1 small jar (8 ounces) low-fat Catalina salad dressing 

1 package (8 ounces) baked tortilla chips, crushed

  

Coat a large, nonstick skillet with cooking spray and place it over medium-high heat. Add the beef and cook for 5 minutes, or until it's browned. Drain any accumulated fat and add the taco seasoning and water. Stir until the mixture begins to thicken. Remove from the heat.In a large bowl, combine the lettuce, corn, tomatoes, and dressing. Toss gently to coat. Top with the meat and the chips just before serving.

 

 Greek Chopped Pita Salad

2 cups Romaine lettuce
2 tbsp crumbled Feta
1/2 of garbanzo beans, drained and rinsed
1/2 cup cucumber slices
1 whole wheat pita, chopped
2 tbsp low fat vinaigrette dressing

Toss all ingredients together and drizzle with dressing just before serving. 

***Add lean grilled chicken for an added punch of protein. This salad contains less than 400 calories. 

Tuscan Tuna Wrap

3 ounces chunk light tuna packed in water, drained
2 tbsp fresh chopped parsley
1/2 lemon juiced
1 tbsp olive oil
1/2 cup diced tomatoes
dash of salt and pepper
2 whole grain tortillas
1/2 cup baby spinach

Combine all ingredients and spread over tortillas. Roll up and enjoy. 

***This recipe contains less than 400 calories.

Chili and Chips

1 cup canned turkey or veggie chili (I like to use Hormel)
1 1/2 cups frozen broccoli
3 tbsp shredded cheddar cheese
1/4 cup crushed corn chips

Mix the broccoli and the chili together and microwave for about 5 minutes, until broccoli is tender. Top chili with shredded cheese and crushed chips. Enjoy. 

***This recipe has under 400 calories

Chicken Parmesan Sandwich

1 whole wheat sandwich thin
3 ounces of grilled chicken
1 slice of Mozzarella cheese
2 tbsp marinara sauce
Lettuce
Tomato

Place cheese slice on chicken and microwave for 45 seconds. Top with sauce and microwave another 30 seconds. Place chicken on sandwich thin and top with lettuce and tomato. 

***This would be a great way to use left over spaghetti sauce and chicken. 

Chicken Salad

1 whole wheat sandwich thin
3 ounces grilled chicken, cubed
1/4 cup fat-free plain Greek yogurt
Garlic salt
Cayenne pepper
1 celery stalk, sliced
Lettuce
Tomato

Mix cubed chicken, yogurt, and celery together. Season with garlic salt and cayenne pepper to taste. Spread on a sandwich thin and top with lettuce and tomato. Enjoy. 

***You could also forgo the sandwich thin for whole grain crackers or make a lettuce wrap. This is a great way to use leftover chicken. For an added crunch, add a couple rings of red onion. For a sweeter chicken salad, try adding 1/4 cup of purple grapes cut in half.