Awesome Saturday Workout!!

Thank you so much for your sweat and effort this morning!! Way to go! You all did great. I am so impressed by how fast you all were this morning! We got farther today than ever before...and with a bigger group! Ladies...you are amazing!! Thank you so much for all of the effort that you are putting into your health and fitness. You are doing nothing but good things for your bodies! Thank you! See you all next week.

:) Emily

Stacey - 25 pounds and 15 inches gone!

Stacey.

Thank you so much for making the change to clean eating! I am so excited for your results! Who would have thought...25 pounds in a month and a half?!?!?!

Keep pushing!

14 pounds!!

Way to go Kim!! You are so awesome. I am so proud of your 14 pounds lost since you started with me. I am so proud of you! Keep it up...

15 more to reach your goal? Is that right...go get it girl. The end is in sight! :)

April Referral Lunch

Thank you so much for joining me for lunch today! Thank you for your referrals last month! MyLeanBody Boot Camp would not be where it is today with out each and every one of you! Thank you so much. Keep spreading the word...we still have some spots to fill...especially in the 8 a.m. class. Does anyone know how to find interested stay at home mom's or other women who would be available to workout at 8? If you do, please let me know!

Here are some pictures from lunch today. We went to Flat Top Grill. We all ate healthy...and it was delicious! :)

Krissy (hiding behind the menu) Rachel, Sarah, Allison

Katie and Lisa

Krissy obviously did not want to be on camera... :)

Thanks again Ladies. Have a great afternoon!

Amazing Women!

Krissy's idea to put up a section in the blog for you to communicate. Great idea! Let's keep each other motivated! Post comments and encouragement for each other! If you have any inspiring quotes put them here! I will put my best quotes up as well.

Have a great night ladies. You can do anything that you set your mind to.

Emily

Old Recipes

Ladies,

All of the recipes are posted! I will post the new ones each week. If you have any recipes that you want to share with the group, please feel free to email them to me. I will post them.

Thank you so much for your hard work this morning...and for running all of my sprints! You did great. I hope that you are ready for tomorrow!! :) Have a great night!

Emily

Kari's Spinach and Mozzarella Stuffed Chicken Breasts

Kari submitted this recipe. I am going to try it this weekend, it sounds GREAT. You all know how I like spinach, so this will be another great way for me to get it in my diet. Thank you Kari!!

Chicken breasts
Season salt
Shredded mozzarella cheese
Fresh spinach
Italian dressing

Pound out the chicken breast to flatten (I use a kitchen mallet and wax paper, you can also use a rolling pin). Lightly season the flattened chicken with season salt, sprinkle the shredded mozzarella cheese on top of the chicken, and then lay the fresh spinach leaves on top of the cheese. Roll the chicken up and secure with toothpicks. Put into a baking dish and drizzle Italian dressing over the chicken. Bake at 350 for 20-30 minutes, until the chicken is cooked through.

Make sure you look at the ingredients of the Italian Dressing. Pick one that is mostly real ingredients - vinegar, oil, spices... Try to avoid the ones with sugar added. Or you can always make your own...

Terri's Tuna Salad with Beans

Thank you Terri for sending me this recipe. Tuna salad does not have to be full of mayo. We can make it healthier by adding olive oil and vinegar. This looks great. Thank you Terri!!

2 cans Tuna

1 can white butter beans

1 sm can water chestnuts, sliced

2 green onions, sliced

1 T Olive Oil

1 T Wine Vinegar

2 t Chervil (this is a spice that most people have never heard of, but I love it in tuna salad!)

Mix together and enjoy!!

I divided this up into 4 servings.

By the way, the recipe called for mayonnaise, but I've come to prefer tuna salad made with olive oil.

Chris' Veggie Dip

1 c. Low-fat cottage cheese

1/4 c. almonds (he used salted, I used half salted, half raw)

1 tsp. Mrs. Dash Southwest Chipotle Season

Put all ingredients into a blender/food processor. Process until smooth. You will still have some chunks of nuts. Serve this chilled with your favorite veggies. The Mrs. Dash seasoning is a bit spicy, so adjust the amount for your taste. We also really like the Fiesta Lime seasoning, and it would be great in here as well. You can also use Mrs. Dash on your grilled chicken, fish, or pork chops. Chris loves it on his chicken.

Protein Pancakes

Thank you, Chris, for finding this recipe. I was skeptical at first, too, but you will love them. Make these pancakes this weekend when you are craving something good for breakfast. You will be completely satisfied and you will never know that you just ate healthy! Top these with berries, cinnamon, or even a little bit of whole fruit preserves. You will love them...and your kids probably will like them too...

Recipe makes two servings of three, 1/4 cup pancakes

Ingredients
1/2 cup egg whites (we buy the pasteurized containers of egg whites)
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or whole fruit preserves

Directions

Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)

Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles,its hot enough)

When pancake bubbles, flip and cook the other side.

Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. Whole fruit preserves is also a very good choice. Look for one with NO added sugar.

Nutrition Facts
Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)
Amount Per Serving
Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

This makes a GREAT breakfast. Especially post-workout. Make a batch and put them in the refrigerator and warm them up when you get home from class. You will have a delicious, quick, and healthy breakfast ready for you each morning.

Enjoy!!

Chris' Muscle Meatloaf

1 lb. ground beef at least 95% lean

1 c. low-fat cottage cheese

1/2 c. oats (not steel cut, rolled oats)

1 egg

That is it, that is all he put in there. Mix it up bake at 350 degrees for 45 minutes. He topped it with some organic ketchup. YUM!! Don't get me wrong, it tastes great just like this, but a bit of salt and papper, and maybe some grated onion would make it. Add your favorite spices, just use this as your base recipe. About 1/5 of the loaf is a good serving for you. That will give you plenty of protein for your meal. Don't worry, you (or your family) will never know that the cottage cheese is in there.

Lemon Garlic Shrimp & Veggies

From EatingWell: March/April 2008

Here's a healthy twist on shrimp scampi. Leave out the butter and load the dish up with red peppers and asparagus for a refreshing spring meal. I like to add crushed red pepper flakes to this dish as well. I love the spiciness, and I believe it speeds up the metabolism. I would also leave out the cornstarch. I don't really think it is necessary - just use less broth because it won't thicken.

4 servings

Ingredients

4 teaspoons extra-virgin olive oil, divided

2 large red bell peppers, diced

2 pounds asparagus, trimmed and cut into 1-inch lengths

2 teaspoons freshly grated lemon zest

1/2 teaspoon salt, divided

5 cloves garlic, minced

1 pound raw shrimp, (26-30 per pound), peeled and deveined

1 cup reduced-sodium chicken broth

1 teaspoon cornstarch

2 tablespoons lemon juice

2 tablespoons chopped fresh parsley

Preparation

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.

Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more.

Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Nutrition per serving: 227 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrates; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).

Hummus

Ingredients 2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid 1 tablespoon extra-virgin olive oil 1/4 cup fresh lemon juice 2 garlic cloves, minced 1/4 teaspoon cracked black pepper 1/4 teaspoon paprika 3 tablespoons tahini (sesame paste) - optional 2 tablespoons chopped Italian flat-leaf parsley Directions In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve. Eat with mixed raw veggies or spread on a piece of Ezekial Bread in place of mayo on your sandwiches. Make sure you put some protein on that sandwich and some extra veggies. *** You can add anything from roasted red peppers to olives to spicy jalepenos to hummus. Try some different combinations and see what you like. Nutritional Analysis (per serving) Serving size: 2 tablespoons Calories 48 Cholesterol 0 mg Protein 2 g Sodium 106 mg Carbohydrate 6 g Fiber 2 g Total fat 2 g Potassium 15 mg Saturated fat < 1 g Calcium 15 mg Monounsaturated fat 1 g

Chicken with Mushroom Sauce

Serves 4
Ingredients
4 boneless, skinless chicken breasts, each 4 ounces
2 tablespoons olive oil
4 shallots, thinly sliced
1/4 pound mushrooms, thinly sliced
1 tablespoon all-purpose (plain) flour
1/4 cup white wine
1/2 cup low-sodium chicken stock
1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
2 tablespoons chopped parsley

Directions
Place the chicken breasts between wax paper and pound with a mallet to flatten. Cut each piece in half lengthwise. Cover with plastic wrap and refrigerate until firm.
In a small frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and saute for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally.

In a small bowl, whisk together the flour and wine until all the lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.

In a large, nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and saute until no longer pink or until a thermometer inserted into the chicken reads 170 F, about 5 minutes.

To serve, transfer 2 chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.

Nutritional Analysis
(per serving) Serving size: 2 chicken breast halves
Calories 239, Cholesterol 66 mg, Protein 28 g, Sodium 98 mg, Carbohydrate 6 g, Fiber 0.5 g, Total fat 9 g, Potassium 485 mg, Saturated fat 1 g, Calcium 30 mg, Monounsaturated fat 5 mg

Spinach and Ham Frittata

This spinach frittata is full of protein and veggies (my two favorite food groups :). It can be served for breakfast, lunch or dinner. Make it and take the leftovers for your lunch the next day. If you don't have leeks, use onions. If you don't have havarti cheese, you can substitute what you have. Eggs are the perfect protein. They are inexpensive and the protein is very bioavailable. Make sure you are eating yours!

Spinach & Ham Frittata 6 Servings Ingredients 8 large eggs 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 2 tablespoons extra-virgin olive oil 2 leeks, white and light green parts only, diced 1 5-ounce bag baby spinach, chopped 1/2 cup diced ham 1/2 cup shredded havarti or Muenster cheese Preparation Position rack in upper third of oven; preheat to 450°F. Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and ham; cook, stirring, until the spinach is wilted, about 1 minute. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let rest for about 3 minutes before serving. Serve hot or cold. Nutrition Per serving: 217 calories; 15 g fat (5 g sat, 6 g mono); 296 mg cholesterol; 6 g carbohydrates; 14 g protein; 1 g fiber; 418 mg sodium; 320 mg potassium. Nutrition Bonus: Vitamin A (63% daily value), Folate (24% dv), Vitamin C (17% dv), Iron (15% dv)

Adapted from Eating Well March/April 2010

Chicken Fajita Wraps

Adapted from Eating Well Magazine, July/August 1992
Serves 2

Ingredients

8 ounces boneless, skinless chicken breast, trimmed of fat

1 tablespoon lime juice

1/4 teaspoon salt, divided

1/8 teaspoon freshly ground pepper

2 tablespoons reduced-fat sour cream

1 1/2 teaspoons chopped fresh cilantro

Several dashes of hot sauce, to taste

1/8 teaspoon ground cumin

1 small onion, thinly sliced
1 small red/yellow/green pepper, thinly sliced

2 whole-wheat tortillas, heated (see Tip)

1/2 cup shredded lettuce

1 plum tomato, thinly sliced

Preparation

Preheat broiler.

Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.

Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.

Place the chicken, onion, and pepper on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion and pepper. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.

To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, pepper, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

Tips & Notes

Tip: Wrap tortillas in barely damp paper towels and microwave on high for 30 to 45 seconds.

Nutrition Per serving: 299 calories; 7 g fat (1 g sat, 1 g mono); 66 mg cholesterol; 29 g carbohydrates; 28 g protein; 3 g fiber; 529 mg sodium; 346 mg potassium.

Nutrition Bonus: Selenium (30% daily value), Vitamin A (20% dv), Vitamin C (15% dv).

What Did She Eat on Vacation?!?!?!

Here it is Ladies.

Krissy's How to Lose Three Pounds While You Are on Vacation

Food Journal and Activity Log

Yes, there are some foods on here that are technically not on the diet, but she was on vacation. You still have to be able to live you life, but you do not have to stuff yourself at every meal. You can still eat your fruits and veggies like Krissy did. You can still get your protein at every meal. You can still workout and stay active. This is a healthy lifestyle that we are creating right now. It is a lifestyle, so you have to make healthy lifestyle choices while you are on vacation too.

Krissy did it! You can do it too.

Krissy's Disclaimer... "Don't judge me. :) There are a couple days where it "seems" like I ate a lot. However, I assure you it was only a forkfull of food."

Emily's note: Eating small portions (ie. forkfulls of food) is a really great way to not feel deprived. You can still have a taste. The first bite is always the best, right?!?!!

Food Intake

Saturday

Sweet Potatoes (Lake Run)

Protein Drink + Nuts & Berries

Grilled Chicken Breast (small cutlet)

Grilled Chicken Breast + Grilled Asparagus + Grilled Zucchini + Baked Beans w/ Equal + 2 Forks of mac n’ cheese + 1 deviled egg + Broccoli Salad (made w/sugar)

2 Fried Tilapia Filets + Coleslaw

At her family cook out, Krissy chose grilled chicken and grilled veggies first. That way she knew that she had her protein and veggies in right off the bat. Start healthy and it is much harder to sabotage yourself with junk.

Sunday

Eggs + Coffee w/ Protein and Splenda

Eggs + Ham + Grapes

Chocolate Protein Drink + Nuts & Berries

3 Pork Ribs + 2 Deviled Eggs + Broccoli Salad

Cottage Cheese + Fresh Fruit

Look at the protein and fruits!!

Monday

½ Banana

Chocolate Protein Drink

Coffee w/ Splenda and Protein

Grilled Chicken + Eggs + Grape Tomatoes + Fresh Fruit

Bunless Lean Burger + Sweet Potato Fries + Salad (Oil & Vinegar) (Bugaboo Creek)

Nuts & Berries

Leftovers - Bunless Lean Burger + Sweet Potato Fries

Again. Great choice leaving off the bun at the restaurant. Good job with your fruits and veggies! Add that salad to your dinner! A great way to get them in.

Tuesday

Banana

Veggie Frittata + Ham + Fruit + Coffee w/Splenda and Protein

Protein Drink

Grilled Liver & Onions + Broccoli + Squash Medley (Piccadilly)

Leftovers - Grilled Liver & Onions + Broccoli + Green Beans

Cottage Cheese + Fresh Fruit

Look at this. Fruits, veggies, protein.

Wednesday

Grilled Chicken + Frittata + Fresh Fruit + Coffee w/Splenda and Protein

Chocolate Protein Drink

Grilled Chicken Bowl (Moe’s)

½ Protein Drink

Salad (Oil & Vinegar) + 3 Sm. Lobster Tails (Ruby Tuesday)

Thursday

Fish & Grits + Frittata + Coffee w/Splenda and Protein

Chili Slaw Dog + Onion Rings + Sprite (Varsity)

Chocolate Banana Protein Shake

Grilled Mahi Mahi w/Mango Salsa + Grilled Veggies + Mexican Rice + 7-9 Chips and Salsa + Light Beer (La Parilla)

She got her chili dog that she has been wanting! She had a good breakfast. She made sure she got her protein in the rest of the day.

Friday

Apple

Grits + Eggs + Ham + Coffee w/Splenda and Protein

Salad (Oil & Vinegar) + Bunless Turkey Burger w/Avocado + Steamed Broccoli (Ruby Tuesday)

Apple + Nuts & Berries

Tilapia + Lobster Tail + Cauliflower Mash + Broccoli (Leftovers)

Tilapia + Egg + Green Tea

Saturday

French Toast w/Berry Compote + Eggs + Coffee

Grapes + Oranges

Fried Chicken Leg + 2 ½ Yeast Rolls + ½ Glass Sweet Tea + Fried Catfish + Creamed Corn + Collard Greens + Black Eyed Peas + Squash Soufflé + Cole Slaw (Mary Macs)

Catfish + Creamed Corn + Collard Greens + Black Eyed Peas + Squash Soufflé + Cole Slaw (Leftovers)

Great job she ate half of her meal and saved the rest for later. She did not clean her plate. She ate until she was full and then she saved the rest. No need to stuff yourself when you get to eat again in a few hours.

Sunday

Catfish + Eggs

Grits + Eggs+ Fruit + ½ Biscuit

2 jr. whopper patties w/ lettuce, tomato, pickles

Nuts & Berries

Grilled Chicken + Grilled Mushrooms, Zucchini, Asparagus

Travelling home is hard too. What do they have in the airport to eat that is on a diet...not much. She managed to find some protein and some veggies. Great job leaving off the bun. Then once she got home, right back to the protein and veggies. Way to go Krissy!!

Activities

Saturday – Lake Run

Sunday – Wednesday, Saturday – Boot Camp Workout She worked out!

Tuesday, Saturday – 3, ½ mile run she ran...

Thursday – Yard work (3 hours) she stayed active while on vacation!

Friday, Saturday – Garage Cleaning (6 hours, 1.5 hours) Six hours of garage cleaning...that will burn a pound off of anybody! :)

This is a great lesson in being mindful of what you are doing. This is not what Krissy eats on a regular basis. For the past month, I have not see any fried foods on her food journal. So I am posting this not as what I want you to be eating on a regular basis, but what Krissy ate on vacation and still managed to lose three pounds.

Krissy, how hard did you push yourself during your three boot camp workouts? Were you sweaty?

Did you feel deprived? Did you hear my voice in your head when you were eating? Are reaching your goals more important than any meal or treat?

Think about those two types of pain. You can do anything you set your mind to! Thank you Krissy for sending this to me! Thank you all for reading it all the way to the end!! :)

Boot Camp Blog

Hi Ladies.

I have had some requests for a place that we can all chit chat amongst ourselves...here it is. MyLeanBody Boot Camp Blog is official. I will post all of the past recipies, quotes, articles. Feel free to add recipies...though it they are not approved, I don't want to see them on your food journals.

We will use this place to help each other stay motivated, get healthy, and feel great!! Thank you to all of you for your hard work!! Keep it up.

Have a great day!! Emily