Food/Exercise Ideas

Exercise Ideas 

POM= Period of Movement = Any Exercise with Movement

Movements we like
  •  walking (add wrist/ankle weights for an even better workout)
  • hiking (with heavy backpack)
  • shopping
  • elliptical machine
  • workout video
  • dancing
  • cleaning house (lots of going up and down stairs)
  • stair climbing (while at the office is great!)
  • weight training - Do mini workouts by grouping together muscle groups.  Arms one day, legs another, back and chest another.
  • playing with your kids (tag, hide and seek, soccer)
 Food Ideas

The diet in Six Weeks to OMG calls for every meal to be half protein and half fats and carbs.  Fats should be healthy fats like olive oil, fish fat, and nuts.  Carbs should be complex like brown rice, sweet potatoes, and whole grains.  Veggies don't count as carbs and you can eat as many of these as you like (except for potatoes, carrots and corn.)

Here is what we stocked our house with:

In addition to these delicious nutritious foods, we use whey protein powder to make sure we are getting all the protein we need.

Christina's Meals

Meal 1:
  • Oatmeal with 1/4 cup blueberries  
  • Nonfat Greek Yogurt with an Orange cut up and mixed in. (1 packet of splenda too!) 
  • 10 Almonds
  • Totals: 376 calories, 8.4 fat, 43 carbs, 30 protein

Meal 2:
  • 1 grilled chicken breast with seasonings
  • 1 small sweet potato with light butter with natural sea salt (appears larger in picture than the serving really was)
  • 2 cups of broccoli
  • totals: 340 calories,  8 fat, 25 carbs (not including veggies), 32 protein

Meal 3
  • South Western Salad: romaine lettuce, black beans, cucumber, red bell pepper with olive & vinegar and 3 pinches of taco seasoning!
  • sauteed green beans cooked with splash of olive oil, onion powder and garlic salt.
  • Whey protein powder (Body Fortress) mixed with ice cold water.
  • Total: 385 calories, 10 fat, 26 carbs (not counting veggies), 33 protein 

Meal 4
  • toasted whole wheat bread topped with 1/4 cup marinara sauce w/ ground beef (90) and 1/2 a stick of light string cheese
  • Harvest Hodgepodge  Veggies with 1/4 cup marinara sauce w/ ground beef (90) and other half of string cheese
  • Totals: 360 calories, 11 fat, 21 carbs, 29 protein

Meal 5

pan cooked chicken, asparagus, broccoli, mushroom, onion and (1/2 cup) brown rice with 1/2 table spoon of olive oil.  (season with chicken seasoning, blackened seasoning, garlic and onion powder.  
totals: 351 calories, 21 carbs (not counting veggies), 25 protein

Meal 6: The best healthy tacos you will ever have in yo life!  

360 calories for two tacos! 14 fat, 26 carbs and 29 protein

two pieces of oat brand whole wheat pita, 1/4 cup of 2% cheddar cheese, 1/2 cup of drained ground beef with taco seasonings, 1 table spoon of salsa, 1/4 tomato cut up, few leaves of lettuce.  I grilled the pita bread with just the meat and cheese and then took it off the heat and opened it back up to add tomatoes, salsa and tomatoes.  So good!

Kimberly's Recipes

Vegetable Chicken Skillet

Serves 6

1/2 lb. linguine or spaghetti, uncooked (you can use whole wheat to cut back on calories & etc.)

6 small boneless skinless chicken breast halves
1/2 tsp. black pepper
2 Tbsp. olive oil, divided
3 zucchini, sliced
3 yellow squash, sliced
4 cloves garlic, minced
1-1/2 cups 2% Milk Shredded Italian* Three Cheese Blend
1/4 cup chopped fresh basil
1/4 cup Grated Parmesan Cheese
COOK pasta in large saucepan as directed on package, omitting salt.
MEANWHILE, sprinkle chicken with pepper. Heat 1 Tbsp. oil in large nonstick skillet on medium heat. Add chicken; cook 5 to 7 min. on each side or until done. Remove to plate; cover to keep warm. Add remaining oil to same skillet. Add squash; stir-fry 3 min. Add garlic; stir-fry 3 min. or until squash is crisp-tender.
DRAIN pasta, reserving 1/4 cup cooking water. Toss pasta with reserved water in same pan; place on large serving platter. Top with chicken, squash and remaining ingredients.   

Calories 420 / Total Fat 14g / Carbohydrate 34g / Protein 40g

Pork & Peach Kabobs

Serves 6

2 peaches, pitted, each cut into 6 wedges

1 Vidalia onion, cut into 6 wedges
1-1/2 lb. pork tenderloin, cut into 18 pieces
3/4 cup BULL'S-EYE Memphis Style Barbecue Sauce
HEAT grill to medium-high heat.
CUT peach and onion wedges crosswise in half; thread onto 6 skewers alternately with meat.
GRILL 15 min. or until meat is done, turning occasionally and brushing with barbecue sauce for the last 5 min.

Calories 210 / Total Fat 3.5g / Carbs 22g / Protein 23g

Veggie Pita Pizzas

Serves 4

1 red pepper, quartered

1 zucchini, ends trimmed, cut lengthwise into 1/4-inch-thick slices
1/4 small red onion, cut into wedges
3 Tbsp. Italian Dressing
4 oz. (1/2 of 8-oz. pkg.) PHILADELPHIA Cream Cheese, softened
1/4 cup pesto
4 whole wheat pita breads (7 inch)
1 cup Shredded Italian* Five Cheese
HEAT grill to medium-high heat.
TOSS vegetables with dressing. Grill 5 to 8 min. or until crisp-tender, turning occasionally. Remove from grill. Cut peppers into thin strips; cut zucchini and onions into 3/4-inch pieces.
MIX cream cheese and pesto; spread onto pitas. Top with vegetables and shredded cheese.
GRILL 3 to 5 min. or until shredded cheese is melted.

Calories 470 / Total Fat 26g / Carbs 44g / Protein 17g

BBQ Pork Chops

Serves 4

2 cups water

2 Tbsp. plus 2 tsp. sugar, divided
2 Tbsp. kosher salt
4 bone-in pork chops (1-1/2 lb.), 1/2 inch thick
1 Tbsp. paprika
2 tsp. onion powder
1/2 tsp. ground black pepper
1/2 cup BULL'S-EYE Memphis Style Barbecue Sauce
MIX water, 2 Tbsp. sugar and salt until sugar and salt are dissolved. Pour over chops in resealable plastic bag. Seal bag; turn to evenly coat chops with brine. Refrigerate 1 hour. Meanwhile, mix remaining sugar and seasonings.
HEAT grill to medium-high heat. Remove chops from brine; discard bag and brine. Coat chops evenly with seasoning mixture.
GRILL 5 to 6 min. on each side or until done (145ºF), brushing with barbecue sauce for the last few minutes. Remove from grill. Let stand 3 min.     

Calories 210 / Total fat 6g / Carbs 13g / Protein 24g

Corn on the cob : Calories 132 / Total Fat 1.8g / Carbs 29.3g / Protein 5g
Portobello Burgers

Serves 4

4 large portobello mushroom caps (4-1/2 inch)

1/4 cup Italian Dressing, divided
4 Slices Colby Jack Cheese
1/4 cup Mayo
1 Tbsp. Dijon Mustard
4 whole wheat hamburger buns
1 cup tightly packed baby spinach leaves
1 tomato, cut into 8 thin slices

HEAT grill to medium-high heat.
BRUSH tops of mushrooms with half the dressing; grill, top-sides down, 2 to 3 min. or until mushrooms begin to soften. Brush with remaining dressing; turn. Grill 2 to 3 min. or until tender.
TOP with cheese; grill 1 min. or until melted.
MIX mayo and mustard; spread onto bottom halves of rolls. Fill rolls with spinach, tomatoes and mushrooms.    

Calories 370 / Total Fat 25g / Carbs 27g / Protein 13g

BBQ Chicken

Serves 5

1/2 cup Mayo with Olive Oil Reduced Fat Mayonnaise

1/4 cup cider vinegar
1 Tbsp. lemon juice
1 tsp. smoked paprika
3/4 tsp. ground black pepper
1/2 tsp. garlic powder
1 broiler-fryer chicken (3-1/2 lb.), cut up

MIX all ingredients except chicken. Reserve 1/3 cup mayo mixture; refrigerate until ready to use. Pour remaining mayo mixture over chicken in shallow dish; turn to coat both sides of each piece. Refrigerate 2 hours.
HEAT charcoal grill to medium heat. Arrange coals for indirect heat, placing coals evenly on both sides of charcoal grate. Remove chicken from marinade; discard marinade. Place chicken over hot coals; grill 8 to 10 min. or until seared, turning after 5 min.
MOVE chicken to center of grate to cook over indirect heat; cover. Grill 18 to 20 min. or until done (165ºF), brushing occasionally with reserved mayo mixture. 

Calories 370 / Total Fat 23g  / Carbs 3g / Protein 34g
Couscous: Calories 176 / Total Fat 0g / Carbs 36g / Protein 6g
BBQ Grilled Steak Burgers

Serves 8

1 each green and red pepper, cut into strips

1 onion, sliced, separated into rings
1/2 cup KRAFT THICK 'N SPICY Original Barbecue Sauce
1/4 cup A.1. Original Steak Sauce
2 lb. ground sirloin
8 Slices of American Cheese
8 sesame seed hamburger buns or whole wheat hamburger buns

HEAT grill to medium heat.
PLACE vegetables in center of large sheet heavy-duty foil. Mix barbecue sauce and steak sauce; drizzle 1/2 cup over vegetables. Fold to make packet. Grill 15 min. Meanwhile, mix meat and 2 Tbsp. of the remaining barbecue sauce mixture; shape into 8 (1/2-inch-thick) patties.
TURN packet over. Add burgers to grill; grill 8 to 10 min. or until done (160ºF), turning burgers and brushing with remaining barbecue sauce mixture after 5 min.
REMOVE packet from grill. Top burgers with Singles; grill 1 min. or until melted. Fill buns with cheeseburgers and vegetables.
Calories 370 / Total Fat 12g / Carbs 33g / Protein 30g

Corn on the cob : Calories 132 / Total Fat 1.8g / Carbs 29.3g / Protein 5g

Chicken Sausage, Peppers & Tomatoes with Linguine

Serves 6

1/2 lb. linguine, uncooked

1 pkg. (12 oz.) chicken sausage links, cut diagonally into 1/2-inch-thick slices
3 bell peppers (assorted colors), coarsely chopped
3 tomatoes, chopped
1/4 cup Grated Parmesan Cheese, divided

COOK pasta as directed on package, omitting salt. MEANWHILE, cook sausage and peppers in large nonstick skillet on medium-high heat 4 to 6 min. or until sausage is heated through and peppers are crisp-tender, stirring occasionally. Stir in tomatoes; cover. Simmer on medium-low heat 5 to 6 min. or until tomatoes are softened, stirring occasionally.
DRAIN pasta. Add to skillet with 2 Tbsp. cheese; mix lightly. Sprinkle with remaining cheese.

Calories 260 / Total Fat 6g / Carbs 34g / Protein 17g

Herb Chicken

Serves 4

2 cups fresh parsley

1 clove garlic
1 tsp. fresh thyme leaves
1 tsp. lemon zest
1/2 cup Italian Dressing
4 boneless skinless chicken breast halves

USE pulsing action to process first 4 ingredients in food processor just until coarsely chopped. Add dressing; pulse just until blended. (Do not over process.) Pour over chicken in shallow dish; turn to coat both sides of each breast. Refrigerate 30 min. to marinate. HEAT grill to medium heat. Remove chicken from marinade; discard marinade.
GRILL chicken 5 to 7 min. on each side or until done (165ºF).

Calories 180 / Total Fat 7g / Carbs 3g / Protein 25g

Vegetable Quiche Cups To Go

Serves 6

1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.

Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

per serving: 77 calories, 9g protein, 3g carbohydrates, 3g fat

Vegetable Lasagna Skillet

Skillet Vegetable "Lasagna" recipe

3 Tbsp. oil

1 eggplant, peeled, coarsely chopped

1 zucchini, sliced

1 yellow squash, sliced

3 cloves garlic, minced

1 cup Ricotta Cheese

3 Tbsp. Grated Parmesan Cheese

1-1/2 cups spaghetti sauce, divided

1-1/2 cups Shredded Mozzarella Cheese
HEAT oil in large skillet on medium-high heat. Add eggplant, zucchini and yellow squash; cook 10 min., stirring frequently. Stir in garlic; cook on medium heat 5 to 8 min. or until vegetables are tender. Remove vegetables from skillet; set aside. Mix ricotta and Parmesan. SPREAD 1 cup spaghetti sauce onto bottom of skillet; top with small spoonfuls of ricotta mixture, cooked vegetables, remaining spaghetti sauce and mozzarella. Cover.
COOK on medium-low heat 20 min. or until heated through. Remove from heat; let stand 5 min. before serving.

per serving: Calories 300 / Total fat 21g / Carbs 15g / Protein 15g

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