It's the FINAL COUNTDOWN: Top five PITA PIZZAS

It’s finally Friday! I am desperately in need of something fun and easy to munch on after a grueling week in the office. Pita pizzas make the perfect weekend treat, because they are fast, simple, reliable, and, most importantly, tasty. They make cooking feel more like an art project than a chore. The topping combinations are totally flexible and pretty much never ending. And when I’m feeling splurgy because it is the weekend, they consistently save me from the calorie overload promised in every disastrous bite of greasy bar food.

They truly never disappoint, and for that I thank the folks at Western Bagel and Kraft for their Alternative Pita and 2% cheeses that make it all possible.

So here are my TOP FIVE PITA PIZZAS (drum roll please):

The basics will be the same for each of these. Your base will always be a Western Bagel Alternative Pita (plain white), and you will bake the pizza at 425 degrees for 5-7 minutes or until the cheese is bubbly and brown. If you prefer a cheesier pizza, increasing the 2% Kraft mozzarella cheese from ¼ to ½ cup only takes the pizza up ½ WW point. A modest drizzle of sriracha on any of these gives them a metabolism-boosting kick while complimenting an already phenomenal flavor. Bake pizzas directly on oven rack with a pan on a lower rack to catch anyhting that might drip or fall off.

Roasted Vegetable Round-up @ 3 WW Points (no I’m not kidding)
Chop red bell pepper, red onion, eggplant, and zucchini into ½ inch cubes to yield about 2 heaping tablespoons of each. Spray mixture liberally with Pam Olive Oil spray and sprinkle with salt and pepper. Toss to coat and spread evenly across a large, rimmed baking sheet.

While the vegetables are roasting in the oven at 425 degrees, finely mince a toe of garlic and slice a couple of cleaned mushrooms. When your veggies in the oven are ready for a flip after 2 minutes, add the sliced mushrooms and garlic to the mix and return to the oven for another 2 minutes.

Spoon 2-3 tablespoons of Ragu Light Tomato and Basil sauce onto your Western Bagel Alternative Pita. Sprinkle evenly with 1/4 cup Kraft 2% mozzarella cheese. Remove pan from oven and spoon roasted vegetable mixture generously over the cheese-topped pita. Dust with 1 teaspoon finely grated parmesan cheese, ½ teaspoon of dried oregano, and crushed red pepper to taste. Spray the totally-topped pizza with Pam Olive Oil spray to help with browning, and bake 5-7 minutes or until cheese is bubbly and brown.

Buffalo Chicken Bonanza @ 6 WW Points (7 with blue cheese)
Bake off a Morningstar Farms Breaded Chicken Patty at 375 degrees. In the last 2 minutes during the second side of cooking, remove patty from oven and liberally coat with Frank’s Red Hot Sauce. Return to oven for last 2 minutes of cooking. Remove patty from oven and let cool slightly. Turn oven up to 425 degrees.

Meanwhile spread 1 tablespoon of Light Hidden Valley Ranch dressing over the Western Bagel Alternative Pita. Sprinkle evenly with 1/4 cup Kraft 2% mozzarella cheese.

Slice patty into thin strips and distribute evenly across cheese-topped pita. Top with thinly sliced green onion and one tablespoon of crumble blue cheese (optional 1 WW point addition). Spray the totally-topped pizza with Pam Olive Oil spray to help with browning, and bake 5-7 minutes or until cheese is bubbly and brown.

Feisty Fiesta Frenzy @ 4 WW Points
Finely chop green bell pepper and yellow onion to yield about 2 heaping tablespoons each. Drain and rinse a can of black bean; set 2 tablespoons aside and put the rest away in a storage container for later use. Wash and finely chop a handful of cilantro.

In a separate prep bowl, combine 1 teaspoon of chili powder, ½ teaspoon of cumin, ½ teaspoon garlic powder, ½ teaspoon of onion powder, ¼ teaspoon of salt, and a scant pinch of cinnamon and crushed red pepper. Toss seasoning mixture with 1/3 cup Morningstar Farms Grillers Burger Style Crumbles. Sauté crumbles and black beans in a Pam coated pan until heated through.

Spoon 2-3 tablespoons of enchilada sauce onto your Western Bagel Alternative Pita. Distribute crumbles and black bean mixture evenly across sauced-only pita. Sprinkle evenly with 1/4 cup Kraft 2% mozzarella cheese. Top with finely chopped green bell pepper and yellow onion. Spray the totally-topped pizza with Pam Olive Oil spray to help with browning, and bake 5-7 minutes or until cheese is bubbly and brown. Finish with jalapeños and finely chopped cilantro.

Spinach Artichoke Pesto Pizza @ 5 WW Points
Roughly chop one generous handful of fresh spinach. Finely chop one prepared artichoke heart (the kind from a jar or a can, as long as it is NOT packed in oil) and enough sun dried tomatoes (NOT packed in oil) and yellow onion to yield 2 tablespoons each. Shred a few leaves of clean, fresh basil for finishing.

Spread 1 tablespoon of Buitoni Reduced Fat Pesto with Basil (or your own reduced-fat homemade pesto is even better) onto your Western Bagel Alternative Pita. Distribute chopped spinach, sun dried tomatoes, and artichoke heart evenly across sauced-only pita. Sprinkle evenly with 1/4 cup Kraft 2% mozzarella cheese. Top with finely chopped yellow onion. Dust with 1 teaspoon finely grated parmesan cheese and crushed red pepper to taste. Spray the totally- topped pizza with Pam Olive Oil spray to help with browning, and bake 5-7 minutes or until cheese is bubbly and brown Finish with shredded basil.

Hawaii 5.0 @ 5 WW Point
Thinly slice 1 oz. of lean deli ham and red onion (enough to yield ¼ cup) into strips. Finely chop fresh pineapple to yield 2 tablespoons.

Spoon 2-3 tablespoons of Ragu Light Tomato and Basil sauce onto your Western Bagel Alternative Pita. Sprinkle with 1/4 cup Kraft 2% mozzarella cheese. Distribute the pineapple, red onion, and ham evenly across the cheese-topped pita. Dust with 1 teaspoon finely grated parmesan cheese, ½ teaspoon of dried oregano, and crushed red pepper to taste. Spray the totally-topped pizza with Pam Olive Oil spray to help with browning, and bake 5-7 minutes or until cheese is bubbly and brown.

Can I have my Cosmo and drink it, too? A guide to slimming down cocktails

Can someone explain to me how Carrie Bradshaw tosses back six Cosmos in one sitting and still manages to fit in this season’s must-have handkerchief-sized Versace cocktail dress?

In honor of the Sex and the City 2 premier this weekend, this entry is all about slimming down your pre-movie cocktails (or your post-movie cocktails…or both…who are we kidding?). Ladies, get ready to shine up your favorite pair of Manolo Blahniks (or reasonable facsimile you found on sale at TJ Max) and hit the bar!

So what makes cocktails SO full of calories, and how can you curb them?

1) The proof of your booze
Let’s start with the base of a Cosmo and see:
• 80-proof vodka (40% alcohol; the most common type) has 64 calories per 1oz
• 86-proof vodka (43% alcohol) has 70 calories/1 oz
• 90-proof vodka (45% alcohol) has 73 calories/1 oz
• 100-proof vodka (50% alcohol) has 82 calories/1 oz

And the same goes for the proof of your beer, wine, or other liquors—the higher the proof, the more calories you are drinking.

A serving of 80 Proof Liquor is 1.5 fl. oz. (or one shot) and has an alcohol percent by volume of 40. A serving of beer is 12 fl. oz (or one can) and has an alcohol percent by volume of 5. A serving of table wine is 5 fl. oz. (or one glass) and has an alcohol percent by volume of 12.

So opt for the light beer instead of the regular beer because of the lower proof. Choose the 80-proof vodka over the 151-proof rum (Bacardi-you should be ashamed! This stuff has an alcohol content of 75.5% by volume). And choose the Cabernet or Pinot Noir (11-14% alcohol by volume) over the Zinfandel (17-22% alcohol by volume).

2) Mixers can be the DEVIL
Have you noticed lately how every drink menu has about a hundred different “martinis” these days? If by martini they mean secret dessert. Often laden with fruit juices, cream, or chocolate, these guys can turn a pretty innocent jigger of Vodka into a big, sugary catastrophe. So KNOW your mixers!

The Good
Diet soda or diet tonic: 0 calories
Light orange juice (8 oz): 50 calories
Light cranberry juice (8 oz): 40 calories
Light lemonade (8 oz): 5 calories
Coffee, tea: 0 calories
Sugar-free margarita, daiquiri, or sweet 'n' sour mix: 0 calories
Lemon or lime juice (1/2 oz): 10 calories
DaVinci or Torani's sugar-free syrups: 0

The Bad
Regular soda (8 oz): 93 calories
Orange juice (6 oz): 84 calories
Lemonade (8 oz): 99

The Ugly
Cream (2 oz): 78 calories (look at the serving size, people!)
Margarita Mix (4 oz): 100 calories
Sweet'n'Sour mix: (4 oz): 140 calories
Whole milk (6 oz): 112 calories
Cranberry juice cocktail (8 oz): 136 calories

And don’t forget that it takes more than 1 sugary component to make a cocktail. Make sure you account for the calories in the flavored liqueurs that make your adult beverage a COCKTAIL.

For instance, Kahlua has 53 calories per 1 oz shot; Blue Curacao has 72; Grand Marnier has 101; and Godiva Chocolate liqueur has 103.

Here are some of the most outrageously caloric drinks on the market today:
El Presidente Margarita from Chili’s has approximately 460 calories
Applebees Red Sangria has 484 calories
Your standard Long Island Ice Tea has at least 507 calories
A “giant” glass of TGI Friday's frozen mudslide contains 1,100 calories

And let me tell you, you won’t find the calorie count for cocktails on anyone’s nutritional information. Take it from one who spent way too much time looking for them to no avail!!!

Margarita/daiquiri/hurricane fanatics, have no fear! There are some sugar-free or low-carb alternative mixers like Baja Bob, Zilch, and Sinless Cocktails. Or you can always use REAL fruit and Splenda or Agave nectar and make them yourself.

3) Size matters!
My friend, Keri, makes fun of my wine glasses that comfortably fit 3 servings of wine. They were a wedding gift (what does that say about the bride?! HA!), so I simply can’t get rid of them! But I know that even when I conservatively fill my wine glass, I need to account for two servings of wine instead of one. Do NOT fool yourself. Just because it fits in a cup doesn’t mean it is a 1 cup serving!!!

Click here for the standard serving sizes to keep in mind at your next Happy Hour.

Now on to the recipes!!!

I found a bounty of great recipes for some low carb and lower calorie drinks, so just find your favorite and go bananas (or lime or strawberry…pick your poison!).

Low-Carb Cosmopolitan
Sugar Free Margarita
Sugar-Free Mojito
Sugar-free Strawberry Daiquiri
Sugar-free Whiskey Sour
Guiltless Bloody Mary

In a hurry? Curry!

Curry dishes (vegetarian or otherwise) are delicious, nutritious, and absolutely bursting with flavors that will surprise your palate (I do SO love the sweet and spicy combo here)! And, while my foodies will cringe when they read this, the canned or jarred curry paste makes for a FAST weekday night go-to. Last night I made the curry recipe below for the Lady GaGa episode of Glee. I thought we needed a spicy curry to compliment such a spicy episode (Burt stole my heart with his amazing monologue)!

Ingredients:
1 large red bell pepper
1 large yellow bell pepper
1 large yellow onion
1 cup canned chickpeas
1 medium sweet potato
2-3 medium summer squash
12 oz can of coconut milk (light version takes this from a 6 point recipe to a 3 point recipe. Holy bananas!)
4 oz can of Masaman Curry Paste (the yellow stuff!)

5 large handfuls of fresh spinach

1 and 1/4 cup cooked white rice

Sriracha (optional, but seriously...is this ever a bad thing?)
Pam to liberally coat your pan several times


This is the best brand of curry on the planet. There are different flavors and colors (mint, red, green), but this one was the one I used last night. You will need one can of this to pair with one can of coconut milk. I'll admit I used the full-fat coconut milk, because I was making a vegetarian version of this yellow curry. I wanted it to stick with me throughout all of the dancing I would inevitably doing during the episode, plus I was out of the light coconut milk that takes this recipe from 6 WW points per 1 and 2/3 cups serving to 3 points. Yes, the coconut milk is a fatty mess, I confess, but the flavor is out of this world. If you don't want to spend the points, no worries. The light version is still incredibly good.

Directions:
1) Chop all veggies to the same size, to help regulate the cooking time. I love long thin strips for this for so much more than small cubes, but it is totally up to you.
2) Liberally Pam your largest sauté pan.
3) Sauté your veggies until they are the desired firmness in this order: onion, bell pepper, sweet potato, chick peas, then summer squash.
4) In a separate bowl whisk together the entire can of curry paste (about 1/4 cup) with the can of coconut milk.
4) As soon as your veggies hit their desired firmness (a little al dente is best, since they will simmer at least ten minutes after), add the coconut curry milk mixture and stir gently until well combined.
5) Simmer uncovered for about ten minutes or until all vegetables are desired tenderness. Add some stock if the liquid evaporates before you are happy with the veggie tenderness.

Serve in 5 deep bowls over a generous handful of fresh spinach to wilt beneath the heat of the curry. Top with 1/4 cup white or brown rice (I prefer white in this particular dish with a drizzle of sriracha over the rice). Throw in some torn fresh basil if you really want to set this madness off. This entire dish comes in at 7 points, and you will be absolutely stuffed!

If you like a little meat in your supper, you will want to use the light coconut milk and incorporate a couple of shredded cooked chicken breasts. Substituting light coconut milk and adding 12 ounces of chicken keeps this dish at 6 points per serving.

My cheffy husband has some curry rules by which I am happy to abide, as they make for the best flavor combos in curry possible:

Match your veggies and proteins to the curry by color.
For example:
Yellow: sweet potato, squash, yellow onion, chick peas, and cauliflower.
Green: zucchini, spinach, green onion, and seafood (shrimp and scallops are the BEST!)
Red: Red meat or pork sliced super thin, red onion, red bell pepper, and red lentils

The fragrances and ingredients in the different curries come from some amazing ingredients. Green curry gets its color and smell primarily from lemongrass, fresh cilantro, and green chilies. Yellow curry gets its look and aroma from tumeric, ginger, coriader, and cumin. Red curry (the HOT stuff) gets its super spicy scent and ruddy appearance from cayenne and tomato.

Why not try them all?! This is a great way to try out some new vegetables on your picky kids and husbands, too (mine isn't picky, but I hear some are-LOL!). It is visually stunning, and the smell alone will have them circling the kitchen.

On your mark...Get set...SLOW!

“Why are you running? Is someone chasing you with a sharp object?”

This is exactly the question I asked my sister every time she talked about running. She would tell me, “I ran 3 miles today,” and in my head, I couldn’t even comprehend my body being able to withstand that impact without hyperventilating and falling apart. It seemed an absolute impossibility.

I’m going to be completely honest with you—I began learning how to run at about 180 pounds. And although I had been pretty dedicated to Zumba and spin for about 8 months, I had certainly never EVER run a day in my life. I had a lot stacked against me, both literally and figuratively.

I had already lost about 50 pounds by this point in time, so I figured what the heck?! Why not just try it and see if I liked it? There were other avenues of exercise I loved if I didn’t like it, so no big loss if it didn’t work out. And so, being the stubborn little sister I am—who simply MUST do everything big sister does—I decided to give it a try.

I started outside at the park with the Couch to 5K program (which I will rave about eventually, so stick with me):

Week One: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Repeat at least two more times this week.

No problem, right? Wrong! I couldn’t believe what a struggle it was to maintain a jogging pace even for one minute. It was infuriating. I wanted someone to explain to me why I could dance for an hour straight or ride a spin bike at a ridiculous resistance for 45 minutes at a time, but I couldn’t run one solid minute.

Week Two: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Repeat at least two more times this week.

You’ve got to be kidding me?! It wasn’t any easier the second week. I thought surely after week one it would get easier. I also thought running for a minute at a time would be a breeze, but I was wrong then, too. I was tired of being wrong and was ready to give up.

I was still seriously struggling about the third or fourth week of my training, so I decided to call the person who inspired me to try this in the first place. Important sidenote: Cold weather set in about this time, so it forced me in to the gym where I could see a numerical representation of what I was doing (mad props to the running god for the resulting serendipity).

“Just slow down,” my sister said. “How fast are you going? Six miles per hour? Yeah, just slow down to about 4.5 to 4.7 miles per hour, and you will be amazed at how much further you can go. You’ll work on speed later. Right now you are building endurance.”

She’s so smart. And the solution seemed simple enough. This is where I tell you that the treadmill was the most important part of my learning to run. I did exactly what my sister told me. I punched in 4.7 on the treadmill and slowed it down. I went from being able to run 3 minutes at a time to 5 minutes at a time in just a couple of days. I eventually bumped it up to 5 miles per hour and still managed to go from 5 minutes straight to 10 minutes of continuous running! This was really working!!!

I made the mistake of overworking my feet about halfway through my Couch to 5K training, and I ended up with a nasty case of plantar fasciitis. Because I continued rigorous workouts in addition to my running, I ended up having to stop running and start going to physical therapy three times a week for a full month. It was awful, and it was completely my own fault!

After a week of complete rest and physical therapy for my feet, I was allowed to go back to spin and use the elliptical. I did that for a month before I started running again. It took very little time to get back into my groove, and I picked up where I left off. From start to finish, with some time off for work travel and a month out for my foot injury, it took me 6 months to consistently run a full 3.2 miles or 5K without stopping.

Now I love running and can’t imagine my life without it. I get really anxious for 5:00 p.m. to roll around, just so I can get home and into my running shoes. Just like the weight-loss journey, running is all about you. It is your music on your iPod and your time to forget about the office and everything that is on your mind. You are too busy concentrating on breathing and pacing yourself to make room for any nonsense in your head! It helps that you feel like a complete rock star when you meet a distance or time goal.

And for my science geeks who want to know why running is so good for them? Running helps lower blood pressure by maintaining the elasticity of the arteries, maximizes the lungs’ potential, and strengthens the heart to help prevent heart attacks. In fact, the heart of an inactive person beats 36,000 more times each day than that of a runner, as running keep the arteries open and the blood flowing smoothly.

The euphoria that comes with running is a betaendorphin release triggered by the neurons in the nervous system. Intended to alleviate the pain after a run, it creates a feeling of extreme happiness and exhilaration—sweet! Runners can actually become addicted to this intense high, and it can often replace other addictions to drugs, alcohol, and even food (yes, please?!). Furthermore, as running makes your body function better, it will improve your sleep, eating, and relaxation. Surprisingly, running does not increase appetite and, in fact, tends to diminish it, acting as a suppressant.

So follow these guidelines and get ready to achieve the seemingly unachievable:
1) Find a beginner regimen that works for you. Couch to 5K is a proven method for new runners, and it will keep you from overworking your body too soon. There are even podcasts available for download through iTunes that will walk you, or run you rather, through the program week by week.
2) While getting your body used to running outdoors is important, make sure you are spending some quality time on the treadmill at first to monitor your speed. SLOW IT DOWN as you build your endurance.

3) Find a 5K near you and register for it. Do it now! The couch to 5K is a 9-week program, but give yourself a minimum of 3-4 months to run 3 miles consistently before your first race. I came in 27 out of 37 ladies in my division in my first run, and you know what? It felt like first place! Finishing your first race will give you the impetus to keep running and getting faster and training for longer distances. I am looking forward to St. Jude’s Half-Marathon in December. My sister is coming all the way from San Antonio to run my first Half-Marathon with me!
4) Don’t overdo it! Your body is taking impact it has never taken before. While you are training, your run is the only weight-bearing exercise you need to do in one day. Take it from one who knows!
5) Three is the magic number. Run three times a week. One run for speed—alternating between sprinting and jogging (or walking if necessary for proper recovery); one run for endurance—don’t worry about your speed (in fact, the slower the better!), and go as far as you can without increasing your overall run more than 1/10 of the number of miles you run in a week; and one run at your own natural pace.
6) Plan your route. You will need to find a safe route with a nice mix of hills and flat ground to maximize your workout. You can create your own routes to know exactly how far you are going.
7) Make an amazing soundtrack for this endeavor. You’ll need pace songs, fast songs for sprinting, and slower songs for cool down. Go bananas here, girls! Here is my top ten list for favorite running songs:
a. Head over Heels by The Go Go’s
b. Love Shack by The B-52’s
c. No Air from the Glee Soundtrack (this is funny and ironic as you're gasping for breath)
d. Smooth Criminal by Michael Jackson
e. Just Dance by Lady Gaga
f. That’s Not My Name by the Ting Tings
g. Walk Like an Egyptian by The Bangles
h. Circus by Brittany Spears
i. Sexy Back by Justin Timberlake
j. Sober by Pink

Comment with your top ten favorite running or workout songs!

Is your job making you FAT? Part One: The Office Party

Note: There is TOO much to be said about this topic to fit in one article. This will be Part One of a series to be revisited each week until I feel like we have exhausted the issue. Next week’s episode? Part Two: Your Office Saboteur (you might be one too!)

It is 3:00 p.m., and you see the party planning committee scurrying about your office with plastic forks and spoons, napkins, and party hats. This can mean only one thing: it’s time yet again to find a way out of eating the Crisco-covered confectionary nightmare offered up in honor of so-and-so’s birthday/wedding/anniversary/milestone/promotion, etc...and the calories don’t end there.

Add in the soft drinks (2 points per 8 oz), chips (3-4 points per oz), dip (5 points per ¼ cup), cocktail weenies (5 points and 15 grams of FAT in 5 of these little fellows), and Margaret Ann’s FAMOUS homemade ice cream (7 points per ½ cup of premium product) to the 7 to 12 point cake on your plate, and you have accumulated a 35-point mid-day snack. That is more than most gals are allotted in an entire day, and you haven’t even had dinner yet!

What’s a gal to do? Here are a couple of great solutions to the ever-prevalent, high-calorie office comfort food that rears its ugly head at least once a month at every workplace soiree:
1) Come prepared. Bring a bag of baked or light potato chips and low calorie dips (see recipes below) to add to the spread. Throw in a fruit and veggie tray, and you can eat with the best of them! Bring a delicious, low-calorie dessert to eat in lieu of cake, and bring enough to offer others (again, see recipes below).
2) Plan your points accordingly. You will typically know ahead of time about these get-togethers, so plan your points the night before to include a specific number of chips and a specific amount of dip(s). Plan about 2 points for a full cup of fruit, and throw caution to the wind as you chow down on all the raw veggies you want…don’t even count them!
3) Be demanding when you can. If the party is for YOU, then YOU can make specific requests for lower-calorie options or themes. For instance, one of my co-workers LOVES fruit, so I threw her a breakfast and asked everyone to bring their favorite fruit for her. If you pair THAT with an incredible Sausage and Cheese Please Breakfast Casserole (recipe below), you have an irresistible offering that will leave everyone stuffed until lunch (with nutritious food instead of riddling guilt).

Note: Do not tell ANYONE that what you brought is good (or at least not BAD) for them until AFTER they eat it. Some people have a natural aversion to “healthy” food, so don’t give them the ammo to shoot down your recipe before they’ve even tried it. If you are the office calorie Nazi (guilty as charged), get there early to add your dish to the buffet before anyone questions who brought it.

BTW: I made an entire Super Bowl spread for my guests that all rang in at no more than 2 points per serving (although I can’t say the same for my chef husband who fed everyone lamb sliders and hot wings), and they were surprisingly quite pleased when I sprung it on them after the fact that they actually ate a lot fewer calories than they thought. Go Saints!

When it was my birthday, my co-workers took me to lunch at a place with some healthy options and paid for my registration for my first 5K run. I cried. They knew how much it meant to me to stay on plan, and they cared enough about me to NOT feed me cake. I love them all very much.

Now on to the recipes promised:

Bread Bowl Dip
2 points per ¼ cup; Serves 12
You don’t HAVE to have a bread bowl for this delicious low-calorie mess—in fact I recommend a bunch of fresh veggies cut into thin strips. This is one of my favorite doctored WW recipes!!

1 packet dry vegetable soup mix
½ teaspoon fresh lemon juice
10 oz chopped spinach, frozen—thawed and patted completely dry
¼ cup grated carrot
16 oz light sour cream
½ cup Hellman’s Light Mayonnaise

Directions: Mix all ingredients in large bowl and let chill at least 30 minutes before serving.

Buffalo Chicken Dip
2-4 points per serving; serves 32 people 2 heaping tablespoons as a side note or 16 folks ¼ cup as the star protein for the buffet. Note: Brand names REALLY matter in this one, ladies, so pay attention!

4-5 cooked chicken breasts (yields 32 oz of meat), shredded
1 package 1/3 Reduced Fat Kraft Philadelphia Cream Cheese
½ cup Frank’s RedHot sauce
1 ¾ cup 2% mozzarella cheese
½ cup Light Hidden Valley Ranch (do NOT sacrifice the taste for calories and use fat free…it is gross)
8 oz of Fage Plain Fat Free Greek Yogurt
Pam to coat baking dish

Directions: Mix all ingredients in a large bowl. Pour into one 11x7x2 inch baking dish. Bake at 350 degrees for 20 minutes or until heated through.


Frozen Strawberry Layer Cake
3 points per slice; Serves 12
This guy was in WW Online Recipe Round-up for this Week. GORGEOUS!!!

1 ½ pound(s) strawberries, sliced (about 6 cups)
½ cup(s) sugar
2 Tbsp fresh lemon juice
½ tsp table salt
12 oz store bought angel food cake, cut into 1/4-inch slices
4 cup(s) fat-free vanilla frozen yogurt

Directions: To make strawberry sauce, combine strawberries, sugar, lemon juice and salt in a saucepan, stirring over medium heat until the sugar melts and the liquid comes to a simmer. Simmer 15 minutes. Use the back of a wooden spoon to mash about half the berries against the side of the pan. Cool to room temperature and use immediately or refrigerate, covered, up to 2 days.

Spoon the frozen yogurt into a large bowl and mash it with the back of a wooden spoon until soft and spreadable.

Line the bottom of a 9-inch round springform pan with one third of the cake slices, cutting any slices to fit the shape of the pan. Top with half the frozen yogurt, spreading it to the sides. Spread 2/3 cup strawberry sauce over the frozen yogurt, then top with half the remaining cake slices, again cutting any to fit. Spread the remainder of the frozen yogurt over the cake, top with 2/3 cup strawberry sauce, and finally seal the top with the remaining cake slices. Cover with plastic wrap and freeze at least 6 hours or up to 3 days. Let the cake stand at room temperature 10 minutes before unmolding. Slice into 12 pieces and serve. Yields 1 piece per serving.

Sausage and Cheese Please Breakfast Casserole
2 points per serving; serves 16

8 Morningstar Farms sausage patties
3 cups Southwestern Eggbeaters
4 cups skim milk
3 cup shredded 2% mozzarella cheese
12 slices Nature’s Own Honey Wheat Light bread
2 red bell pepper chopped and sautéed
2 medium yellow onion chopped and sautéed
2 teaspoon salt
½ teaspoon black pepper
A few liberal dashes of Frank’s hot sauce
Pam to coat baking dishes

Directions: Nuke Morningstar Farms sausage patties for 45-60 seconds in the microwave and crumble (use a fork—it’s easiest). Set aside. In a large bowl, mix Southwestern Eggbeaters with milk, salt, and pepper. Stir in bread cubes, cheese, bell pepper, onion and sausage. Pour equal amounts of mixtures into two Pam-sprayed 11x7x2 inch baking dish. Cover and refrigerate for 8 hours or overnight. Remove from the refrigerator 30 minutes before baking. Bake uncovered at 350 degrees for 40 minutes or until a knife inserted near the center comes out clean.

Ooey gooey GIANT chocolate muffins recipe for 2 WW points

This is the Fiber One Double Chocolate Muffin I am making today. I posted the link to the site in a previous blog, but here is the recipe doctored to 2 points instead on 3. You're welcome.

Double-Chocolate Muffins
Prep Time:15 min
Start to Finish:35 min
Makes:12 muffins

1 cup Fiber One original bran cereal
1 1/3 cups buttermilk
1/4 cup applesauce or canned pumpkin
1/4 cup Egg Beaters (one of the few times I will tell you to use the original and not Southwestern)
3/4 cup packed brown sugar
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/2 cup unsweetened baking cocoa
1 teaspoon baking soda
1 teaspoon vanilla
1/4 teaspoon salt
1/3 cup miniature semisweet chocolate chips

1. Heat oven to 375°F. Place paper baking cup in each of 12 regular-size muffin cups. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2. In medium bowl, mix cereal and buttermilk; let stand 5 minutes. Stir in applesauce/canned pumpkin and Egg Beaters. Stir in remaining ingredients except chocolate chips. Stir in chocolate chips. Divide batter evenly among muffin cups.
3. Bake 15 to 20 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan. Serve warm.
High Altitude (3500-6500 ft): No change.

Don't let your husband or kids eat them all, becasue they will try. And give one to a gal who needs some chocolate without going off plan.

ZUMBA-the gateway excercise

I mentioned in my introduction that I am a firm believer in finding an exercise that is fun for YOU—not your best friend or your sister or your co-worker…YOU! It is much easier to say, "I am going to have fun for an hour," than, "I'm going to work out for an hour," so go with that. And you won’t find that exercise until you try a few out.

So for you ladies who like to shake it—and let me tell you, this lady loves to shake it—ZUMBA might just be the exercise for you. Although I lovingly call it the gateway exercise, because literally ANYONE (regardless of their sense of rhythm or capacity to dance) can ZUMBA, it is a great cardio and strengthening workout.

So what is Zumba? The word "Zumba" comes from a Colombian word that means to move fast and have fun, which is just how people describe the routine. I describe it as the amazing cardio workout that resulted when hip hop and Latin dancing had a baby. But don’t let that scare you if you have never danced before. I had my time on the dance floor in clubs during my college years, but I was never a serious dancer and certainly never had any formal training. It only took two classes to really catch on to the core moves of the class (to be described and displayed below).

The best part is the music! I love pop, hip-hop, and Latin music, so jumping around for an hour to my favorite grooves is less of a workout and more of a party, which is appropriate, because the registered trademark of Zumba’s official slogan is, “Ditch the workout, join the party!”

Some of the most common moves are the Cumbia:


the Merengue


Salsa


and the Mambo


When you mix it all together with some basic hip hop moves, booty shaking, belly dancing, and core strengthening staples, you get something like this:


So here are my caveats:
There are some TERRIBLE Zumba instructors out there, so shop around. You can usually try out a class for $5, $10, or at the maximum $15 a class (any more and they are robbing you blind), to see if you like it before you commit to a gym or class. Some instructors stick more to the belly dancing aspects, which can be SUPER boring but good core work. Some instructors lean more toward the hip hop than the Latin side of Zumba music and dancing, so steer clear of those if you really want more of a Latin dance class. And some instructors are really just there to shake their butts and stare at themselves in a mirror for an hour. Avoid these weirdos at all cost.

Here is my shout out to Keri Meagher at Baptist Memorial Hospital-North Mississippi HealthPlex for being quite possibly the most motivating, charismatic, dynamic Zumba teacher on the planet. She has mastered offering the perfect combination of core strengthening, pop, hip-hop, and Latin dancing this side of the Mason-Dixon. Being the amazing instructor she is, she always tells you how to do a basic move and the "powered-up" version for more advanced students; she SMILES the entire time while watching her students form to make sure they are doing things corrrectly; and she tells you how what you are doing is making you stronger. It is important to be aware of your positioning to protect your back, knees, and ankles while still working your abs. This is more than just calorie burning, people. If taught correctly, this is a serious workout!

So find a Zumba class near you here: http://search.zumba.com/classes/ and start moving!!!

Tips, Tricks, and Must Haves

So you want to eat a lot of food all of the time and lose weight. Okay, I’ve got your back! I am a rock star at eating A LOT of food and losing A LOT of weight while doing it—76 pounds, and counting sister! Can I get an Amen?!

I will preface by saying that I am brand loyal to companies that accommodate my need to eat quality and quantity. I will have my low-calorie Hostess 100 calorie pack snack cakes and eat them too (the lemon ones are the best). Also, I think of these sometimes pricey items as TOOLS for success. And if I have to pay $20 shipping and handling or a few more dollars at the grocery store to effectively lose weight without ever feeling hungry, so freaking be it.

I am also a religious Hungry Girl and Weightwatchers follower. I get inspirations from their recipes on a daily basis, so make sure you are checking out their sites daily. I only speak Weight Watchers points, so don’t ask me what the calorie count is…sorry, Charlie. Now on to the good stuff!

Western Bagel should pay ME to eat their bagels, because I swear to God I’ve sent them at least 20 new customers. Their alternative bagels and pitas are complete must haves at just 1 point each, and I could not live without them. The alternative English muffins are eggy and delicious, too. Since I’ve given up meat, however, I don’t need them to make Low-cal Egg McMuffins anymore:

• 1 egg, 1 slice thin deli ham, 1 tbsp 2% shredded cheddar, spray buter, 1 muffin= 4 points; substitute ¼ to ½ cup of Egg Beaters instead of egg and you have a 3-point hearty breakfast. NOTE: ONLY use the Southwestern Egg Beaters, ladies. Unless you need the regular egg beaters as an egg bath for faux frying, this is the way to go. It is not “southwestern” as much as it flavorful—unlike regular bland Egg Beaters-yuck!

I keep little prep bowls with lids of finely chopped onion, green onion, bell pepper, mushrooms, zucchini/squash on hand so I can throw those into my scramble that I subsequently put on my bagels or in my pita. Weight Watchers Whipped Cream Cheese is only 1 point for two tablespoons, so I always spread that on first before I top it with my Southwestern Egg Beaters scramble. If I stuff it in a pita, I use ¼ cup 2% mozzarella instead. Both are ENORMOUS 3 or 2.5 point breakfast heros! Or I just make an omelet bigger than Miami the same way and leave it at that for a 1.5 point breakfast. Nature's Own Honey Wheat Light bread is .5 points per slice, so I usually round it out to a 2 point breakfast with a slice of that with spray butter (I recommend I Can’t Believe it’s Not Butter.)

I make a little heartier breakfast by crumbling a microwave nuked Morningstar Farms Sausage Patty into the scramble with ¼ cup 2% mozzarella cheese. I roll it all up with some pico di gallo or jalapeños for a 4.5 point breakfast in another one of my lifesavers, La Tortilla Factory large white-wheat wraps (1 point).

But I digress…

Western Bagels are amazing for sandwiches. I just get some 1/3 Reduced Fat Kraft Philadelphia Garden Vegetable Cream Cheese and top it with sprouts, cucumber slices, shredded carrots, roasted bell pepper and fresh spinach, and eat it up yum yum. Throw 2 oz deli turkey on there, and you are adding 1.5 points to a mere 3 point sandwich. And it is HUGE! Or cut the Western Bagel pita in half, nuke it 10 seconds so it will open up, and you have TWO pita pockets to fill up for one measly point—this is clearly the way I usually go. Or roll it up in a wrap-same thing. I prefer the wrap or pita, because you can fit more sustenance in it. Plus, putting some sriracha on your sammy/wrap/pita is always good, because spicy makes you feel full quicker, too.

Although the opportunities are endless, here is my new favorite thing to shove in a Western Bagel pita

• Bake off a Morningstar Farms Breaded Chicken Patty (I know, I was skeptical, too, but at 3 points for something that at least appears to be like my beloved fried chicken patties…it was worth a shot). Take it out and cover it with Franks Hot Sauce (it HAS to be Franks). Top with ¼ cup 2% mozzarella cheese or 1 tbsp blue cheese and broil until the cheese is brown and bubbly. Take out and cut patty into two portions. In a side bowl, toss shredded lettuce, celery, and green onions with one tbsp Light Hidden Valley Ranch you’ve mixed with ½ tsp adobo sauce. Cut your pita in two, nuke for 10 seconds so it will come open, and stuff each side with a crap load of salad mix and half of the chicken patty. This whopper of a meal is a mere 6 points.

These magical pitas also make amazing little pizzas—our FAVORITE!!! Top it anyway you like it with lean meats and veggies with low calorie sauces and 2% cheeses, and the ideas are absolutely endless and typically have between 3 and 5 points.

So here is the Western Bagel website, so you can order your new best friend: http://www.westernbagel.com/... unless you have them at a store near you, which very few people do.

I recommend alternative Sweet Wheat and Italian Herb, but I could totally live on Roasted Onion alone. Get the white alternative pitas and English muffins. They are just as good for you and you feel like you are splurging more.

I must confess that I went vegetarian for little reason other than I get to eat a lot more. I use the Boca Original Vegan burger (with Worcestershire and garlic and onion powder) and dress it up a bit. Some grilled onions and mushrooms, different types of greens or spinach, roasted peppers—you name it, all on top of a Nature’s Own Whitewheat hamburger bun. Roast off 4 oz of hand-cut sweet potato fries (two small sweet potatoes) in a 450 degree oven for 20 minutes (turning after ten minutes and broiling at the end to desired crispiness) after seasoning and tossing in Pam, and you’ve got a MASSIVE 3.5 point meal. Add 1 point for the ¼ cup ketchup you will want to smear all over this delicious mess. Are you kidding me? I can have a HUGE burger and fries for 4.5 points? Sign me up!

TIP: I ALWAYS ALWAYS ALWAYS have a salad or zero point soup with my meal. It makes it more filling and substantial. Remember that 1 tsp grated parmesan is zero points and added to greens with some zero calorie spray dressing or balsamic vinegar is a zero point side that helps fill you up.

My favorite salad right now (2.5 points):
• Spinach
• 2 tbsp dried cranberries
• Alfalfa sprouts
• 2 tbsp blue cheese
• 10 sprays Wishbone Balsamic Breeze
• Your best balsamic vinegar to taste

Toss this sweet and salty piece of perfection and it’s Mmm Mmm good! And although I’m not eating it right now, we all know how delicious bacon is. Hormel Real Bacon crumbles add to any salad or wrap only 1 point per tbsp. Um, yes, please?!

Make it or buy it in a can—the zero point soup BEFORE a meal helps make you feel full at the end of your meal for sure. End your meal with ½ cup grapes (.5 point), and you are ready to pop!

Smart Taste whole grain pastas (2 oz dry is 3 points, but yields a substantial portion) are essential as well. Tossed with ton of sautéed veggies and/or lean meats and a low-cal sauce, you can’t go wrong. Homemade (and therefore calorie controlled) pesto or, if you’re feeling lazy, Ragu Light-Tomato and Basil are great toppers.

Must have cereals:
1) Chocolate Cheerios-great with bananas morning, noon, and night—especially if you are CRAVING chocolate at only 2 points per serving. Might I add that while I am a huge fan of Special K Red Berry, their Chocolate Delight version is complete garbage. The chocolate has zero taste and the consistency of plastic.
2) Puffins-these organic pillows of fiberrific goodness are just 1 point per serving and great with a handful of strawberries
3) Fiber One- The original version has zero points in ½ cup. Don’t eat it by itself, because it is gross. Mix it with fruit and yogurt (fiber one yogurt has zero points in 1/3 cup) for an afternoon snack or put it in the food processor to use as zero point breadcrumbs for faux frying.
4) Frosted Mini Wheats-they are the only cereal that I can eat by themselves without fruit or another side and NOT be hungry before lunch

Must have snacks:

1) Fiber One peach yogurt
2) Sugar Free Jell-o pudding
3) Low fat string cheese
4) Special K Multi-grain Crackers
5) Laughing Cow spreadable cheese wedges (on an apple or cracker)
6) Light (not baked) Original Lays (a butt load of chips for just 1 point, although I do wonder what the hell is in these that makes them only 1 point)
7) Fruit of all kinds
8) Dark chocolate (1/2 oz at a time)
9) Sugar free Jell-o
10) Dill pickles

Let me introduce myself...

I consider myself the blonde Southern version of Hungry Girl with a much more discerning palate (no offence HG-my chef husband made me this way), and I want to share my insights with every woman out there struggling to be healthier, lose weight, begin an exercise regimen or just feel better about herself. One of my best friends inspired me yesterday through an exchange we had over e-mail to start a blog to achieve just that!

Although some names have been replaced by fictitious ones, the bulk of the inspiring thread is below:

My friend wrote to me:

YOU HAVE TO WHIP ME INTO SHAPE. I have been off plan for like 4 weeks now, for no reason! I just lost my stride. No gym, giant sandwiches. What is wrong with me?

I am re-starting my week today and staying on plan. I need words! Words of encouragement. I also have a fat friend in the office who convinces me to order sandwiches. It is bad!

AND if you want to every now and then send me an email that says-- don't order that sandwich. That would be awesome.

I love you!

I wrote back:

Oh, sweet girl, I love you so much. And going off plan for a few weeks is honestly completely normal, as long as you identify the derailment and are ready to get back on the healthy train.

1) First, your fat friend in the office is sabotaging you. She wants you to be fat, because she is fat. It is so important to identify the people in your life who are miserable and want you to be miserable, too. They may not be fat. They might just be skinny comfort eaters or lonely binge drinkers or lazy gym haters. It is perfectly fine to have these people in your life, but know that when they tell you, "Let's get giant sandwiches," they are really saying, "I need you to rationalize my bad habits by joining me in my self-destruction." This is usually subconscious on their part, but some people really are out to maliciously keep you on their level.

Find people who both help you make good decisions and praise you for your accomplishments and good choices. I think about Keri, who always has a baked version of something fried she is making for everyone, because she knows how serious I am. She also keeps a kitchen scale out so I can weigh what I eat. THAT is love. I think about Jake and Forrest who abandoned a Happy Hour in progress with me to go drink a few light beers at home and make tofu veggie stir fry instead of eating fatty bar food. Not only do they accommodate me, they benefit from my good decision making. They are making better choices when I make better choices. That makes me feel really good and it makes them feel good, too.

2) Finding friends to tell you they are proud of you is important. If you keep me informed of your progress, I will be your biggest fan ever! I do that for all my girls working toward a healthier lifestyle, and every good decision should be rewarded with praise or a little present that has nothing to do with food.

My sister and I e-mail back and forth about exercise and healthy eating choices we've made all the time, sometimes multiple times a day. Sarah tells me about all of the good decisions she makes with food, and I tell her she is AWESOME!!! Even if it is just leaving cheese off of a salad, by God that is a step in the right direction. Losing half of a pound, going to one exercise class, drinking two glasses of wine instead of five-these are ALL good things that you should celebrate and tell your friends who are going through it with you-like me!!! And give yourself presents when you reach a particular goal. When I reached a particular size goal, I bought an expensive new bathing suit and TWO new really expensive dresses. That was a biggie. When I reached a lesser, but still important weight goal, I treated myself to a manicure and pedicure. When I reach 145 pounds (my BMI goal weight), and that may be a long time from now, I am taking a beach vacation-even if it is the dead of freaking winter.

3) I have an entire arsenal of low-calorie, high-fiber, DELICIOUS foods all ready to go in my fridge for the week. I LOVE FOOD, and by God I WILL NOT go hungry. In fact, I plan out my Weight Watchers online to see how MUCH food I can pack in one day with my point allotment. I will eat sometimes five to six meals a day. Granted a lot are full of veggies and fruits, but I find ways to make what I want. Hungry Girl has some great ideas. I fancy them up a bit and often don't use the completely fat-free versions of things. If you want me to put together a couple weeks of menus for you from which you can build a yummy repertoire, I am happy to!!!

4) Find an exercise you love, and do it as often as you can. I hate Pilates. I absolutely HATE that ridiculous class. So you know what-screw that class. I started with Zumba and loved it. I worked my way up to spin, and found I loved it more, so now I spin and only go to Zumba when the instructor I like is there. Then I found running, and I fell in love with the way it made me feel like a champion. So I do what I want when I want to do it, as long as I get at least 45 minutes of exercise in a day with one rest day. Sometimes I am just in the mood to go bananas at the gym, so I do. Sometimes I want to lay on butt and watch garbage, so I do. But I make sure there is a balance.

5) This is the most important thing. This is about YOU.

People will compliment you on your weight loss, and at first, that will be a BIG motivating factor. Then people will be jealous of you and act like complete witches. This will also be a motivating factor (LOL!). Then one day you will look at yourself in the mirror and see a new body that you would totally try to take home from the bar if it were at all physically possible. You will have energy and confidence and power, I can't tell you how much that makes me feel like I could do ANYTHING!

RECAP: Be in charge. Don't let people sabotage you, even the people who love you most. Find your fan club and tell them about your achievements, even the little ones. Reward your accomplishments. Have an arsenal of healthy food you love and plan your points ahead. Find the exercise that makes you the MOST happy and do it at least 45 minutes a day. This is about YOU!

You are the most amazing woman I know. Period. End of story. You have always been my pillar of strength and inspiration, and I want you to FEEL as amazing as you are. I want you to feel as powerful as your words and as beautiful as your voice and as commanding as your presence. And I will be here for you to celebrate every little achievement along the way.