Check out these 10 Commandments of Weight Loss!
1. You are what you eat.
• Your body is continuously making and renewing its cells.
• Cells influence the chemicals produced and required for proper brain
2. Food is a drug.
• Foods can affect your mood and energy levels.
• Foods high in carbohydrates can make you feel worse, just 30 minutes
• Foods high in protein can make you feel great, even hours after
3. Diet influences everything in your life.
• Your overall health.
• Your ability to think quickly and clearly.
• Your energy level.
• Your weight.
• Your appearance.
4. Society bombards us with bad messages about food
• Do you want a supersize meal, fries with your burger, bread first,
another drink, appetizer first, dessert?
• We reward ourselves with food, whether for positive or negative
activities in life.
5. Teens, young adults and the elderly have the worst diets.
• Food habits developed when young are hard to break and can
influence brain development.
Call Trimm-Way today and learn how brain foods can help you lose weight!
Food Allowed: 1 grapefruit, 3 eggs, 2 chicken breasts (women – 8 ounces, men – 14 ounces), unlimited asparagus
Avoid fats when cooking — use Pam, chicken broth, nonfat dressings and seasonings.
Drink 8 glasses of water during the day !!!
Breakfast: 1 egg and 1/2 grapefruit
Snack: 2 oz. chicken and asparagus
Lunch: 3 oz. chicken and asparagus (women)
6 oz. chicken and asparagus (men)
Snack: 1 or 2 eggs and all the asparagus you can eat [ you can save the second egg, for a snack later ]
Dinner: 3 oz. chicken and asparagus (women)
6 oz. chicken and asparagus (men)
Snack: 1/2 grapefruit
With a prep time of about 20 minutes and under 300 calories per serving, these light and moist pancakes are topped with juicy peach slices.
3 eggs, separated
1 Cup part-skim ricotta cheese
1/3 C lowfat milk
1/2 C all-purpose flour
2 t sugar
1/2 t baking powder
1/4 t salt
2 peaches, peeled and thinly sliced
Warm honey (optional)
In a food processor or blender, combine egg yolks and ricotta. Whirl until blended. Add milk, flour, sugar, baking powder, and salt; whirl until mixture is well combined. In a large bowl, beat egg whites until stiff, moist peaks form; gently fold in batter.
Preheat a griddle or wide frying pan over medium heat; spray with cooking spray. Using about 1/4 cup for each pancake, pour batter onto hot griddle. Cook until tops of pancakes are bubbly and appear dry; turn and cook other sides until browned.
Top pancakes with peach slices; drizzle with honey if desired. Makes about 1 dozen 4-inch pancakes.
6 Servings: 157 Calories (plus 60 calories with 1 T honey), 9g Protein, 16 g Carb, 6 g Fat, 175 mg Sodium
Continuing the Trimm-Way series of recipes taking about 20 minutes with 300 calories or less per serving . . . Lettuce wraps make a terrific appetizer or light entree — Enjoy!
1 pound ground turkey
1/2 package of low sodium taco seasoning
1 Cup grated Pepper Jack Cheese
1/2 C lite sour cream
1/2 C salsa
8 large lettuce leaves
Brown the turkey and add 1/2 package of taco seasoning.
Divide the meat mixture evenly among the 8 lettuce leaves.
Top each with 2T grated cheese, 1T lite sour cream and 1T salsa
4 Servings: 290 calories
Try Trimm-Way’s easy recipe for Meatball Soup — healthy, and low calorie, and delicious!
6 Cups Chicken Broth (preferably from cartons rather than canned)
3/4 C Salsa (preferably fresh), pureed
1 C peeled ad diced Potatoes
1 C peeled and diced Carrots
1 C diced Celery
1/3 C chopped fresh Cilantro
20 turkey or vegan frozen meatballs
Heat Chicken Broth in a large saucepan. Add pureed salsa and simmer for 20 minutes. Add vegetables, cilantro, meatballs and salt. Cook until vegetables are tender, about 10 minutes.
5 Servings (2 cups soup with 4 meatballs): 270 calories
For those cooks who prefer ‘homemade’, here’s the recipe for turkey meatballs:
1 lb. ground turkey
1/2 C cooked rice
2 T chopped fresh mint
1 T minced fresh garlic
1/3 C breadcrumbs
1/4 C minced yellow onion
1/2 t salt
Preheat oven to 325. Lightly coat baking sheet with olive oil. Combine all ingredients in a large bowl, mix well. Portion about 2 tablespoons (about 1 ounce), and form into a ball with wet hands. Place on baking sheet and bake for 12 to 15 minutes until cooked through. Do not overcook.
Trimm-Way has some new recipes which take only about 20 minutes with 300 calories or less per serving. First of all, who likes Pizza?
FLAT OUT PIZZA
1 Flatout® Thin Crust Flatbread
1/4 C Pasta Sauce
1/4 C Grated Mozzarella Cheese
5 Slices Lite Salami
(Optional) Chopped Veggies such as tomatoes, green onions, baby spinach, mushrooms, fresh basil
Preheat oven to 475 degrees. Place Flatout Flatbread on a cookie sheet and spread ingredients evenly. Bake for 10 minutes, or 12 minutes for crispier crust.
Calories: 295 (255 calories without vegies)
Preheat oven to 375 degrees. Combine ginger snaps, brown sugar and margarine. Add only enough water to moisten mixture. Pat into 8” springform pan, sprayed with Pam. Bake for 8 to 10 minutes. Cool.
2 C lowfat ricotta cheese
3 egg whites
2/3 C lowfat buttermilk
1/2 C sugar
3/4 C cooked or canned pumpkin
1 t vanilla extract
1 t cinnamon
1/2 t each allspice, nutmeg, ginger
Combine ricotta cheese, egg and egg whites in a food processor or blender until smooth. Add remaining ingredients and process until well blended. Pour into prepared crust. Bake at 375 degrees for 50 to 60 minutes. Cool to room temperature. Chill 8 hours or overnight before serving.
8 Servings: 178 calories
Delicious served with 1/2 cup quinoa & chopped kale mixture, and can also be used as an appetizer. For extra zing, use sesame oil infused with chili pepper.
1/2 C rice vinegar
2T sesame oil
4 t reduced-sodium tamari
1 C pineapple juice concentrate
1/2 t ground ginger
1 t minced fresh garlic
1 lb. boneless skinless chicken breast
1 medium yellow bell pepper
1/2 red onion
8 cherry tomatoes, washed
8 medium mushrooms, washed
8 wooden skewers
Combine marinade ingredients in shallow backing dish and mix well. Soak wooden skewers in water 10 to 15 minutes.
Cut peppers and onions into 1”x1” pieces and set aside. Cut chicken into 1-oz. cubes.
Alternately skewer vegetables and chicken, placing 2 pieces of each vegetable and 2 cubes of chicken on each skewer.
Place kabobs in marinade, turn to coat evenly. Marinate covered for 2 hours in the refrigerator, turning occasionally.
Transfer kabobs to grill or broiler and discard marinade. Cook for 3-4 minutes on each side or until cooked through.
4 Servings (2 Kabobs): 340 Calories, 39 g Carb, 6 g Fat, 32 g Protein, 277 mg Sodium
1 medium mango, skinned and chopped
1/4 cup diced tomato
2 T chopped red onion
2 T diced green chiles
1 T chopped fresh cilantro
Preheat grill or broiler.
In a shallow glass bowl, combine orange juice and olive oil. Add fish and marinate for 10 to 15 minutes. In a small bowl, combine mango, tomato, onion, green chili and cilantro. Set aside.
Grill or broil fish 3 to 5 minutes on each side or until just cooked. Serve each fillet with 1/4 cup mango salsa.
4 Servings: 140 Calories, 10 g Carb, 3 g Fat, 21 g Protein, 79 mg Sodium