FR Diet, Exercise, and Fitness Thread

[retrokitten]

NO VERBAL ATTACKS! NO NAME CALLING! NO BASHING! THE OVERWEIGHT! NO NASTY PICTURES! NO OFFENSIVE KEYWORDS! They will only be deleted anyway. This will be a thread about getting healthy and no attacks will be tolerated.

Todays theme is HEALTHY RECIPES! Please share your favorite! Here are a few I found...

Spinach, Grapefruit and Almond Salad

This recipe serves: 6

Preparation time : 15 minutes
Cooking time : 10 minutes

Ingredients

For the vinaigrette:
1 tablespoon soy sauce
2 tablespoons fresh lime juice
1 tablespoon finely chopped shallots
1/3 cup olive oil
salt to taste
freshly ground black pepper

For the salad:

1/2 cup slivered almonds
4 cups spinach, cleaned and torn into bite-size pieces
1 grapefruit, peeled and sectioned

Cooking Instructions
For the vinaigrette:
1. Place all the ingredients in a container with a tight-fitting lid. Shake well.
2. Add the salt and pepper to taste.

For the salad:
1. Preheat the oven to 350°F.
2. Spread the almonds on a baking sheet and roast in the oven until lightly browned, about 10 minutes.
3. Place the spinach in a bowl and toss with the vinaigrette.
4. Transfer the dressed spinach leaves to a serving plate. Arrange the grapefruit sections on top and sprinkle with the almonds.
To roast whole, slivered, chopped or sliced almonds: Spread in an ungreased baking pan. Place in a 350°F oven and bake 10 minutes or until golden brown and fragrant; stir once or twice to ensure even browning. Note that almonds will continue to roast slightly after removing from oven.

Veggie City Dip

This recipe makes: 8 servings

Preparation time : 30 minutes
Cooking time : 25 minutes

Ingredients
1 teaspoon olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green or red bell peppers
1/3 cup finely chopped zucchini
1/3 cup finely chopped celery
1/3 cup peeled and finely chopped eggplant
1/3 cup chopped tomatoes
1 teaspoon chopped, fresh basil (dried is fine)
salt to taste
freshly ground black pepper
1 teaspoon red wine vinegar
1/3 teaspoon sugar

Cooking Instructions
1. Heat the oil in a skillet over medium heat. Add the onions and peppers. Cook for 2 minutes.
2. Add the zucchini, celery and eggplant. Cook 2 minutes more.
3. Add the tomatoes, basil, salt and pepper. Simmer about 20 minutes, uncovered. Let cool.
4. Add the vinegar and sugar. Adjust the salt and pepper to taste.
5. Serve cold as a dip with pita bread, crackers or tortilla chips.

Atkins Broiled Orange-Chili Chicken Breasts

Servings: 4

Prep time: 0:10:00
Bake/Cook time: 0:15:00
Calories: 402
Fat: 22 grams
Protein: 47 grams
Carbohydrates: 1 grams
Fiber: 0 grams
Net Carbs: 1 grams

1/4 cup orange juice
2 teaspoons chopped garlic
1 tablespoon extra virgin olive oil
1 tablespoon chili powder
1 teaspoon granular sugar substitute
1 teaspoon grated orange rind
1/4 teaspoon cayenne pepper (optional)
4 boneless chicken breast halves, with skin (about 2 pounds)
salt and freshly ground black pepper

In a large resealable plastic bag, mix orange juice, garlic, oil, chili powder, sugar substitute, orange rind and cayenne pepper. Add chicken breasts; toss to coat. Refrigerate 6 to 8 hours, or overnight Heat broiler. Season chicken with salt and pepper. Position broiler rack 6 inches from heat source and broil chicken 12 to 15 minutes, turning halfway through cooking time, just until cooked through.

Atkins Mascarpone Parfait

Servings: 4
Prep time: 0:15:00
Bake/Cook time: 0:00:00
Calories: 458
Fat: 48 grams
Protein: 5 grams
Carbohydrates: 3 grams
Fiber: 0 grams
Net Carbs: 3 grams

1 cup heavy cream
1 (8-ounce) container mascarpone, slightly softened
1 tablespoon granular sugar substitute
4 small mint sprigs and strips of lemon peel, for garnish

In the large bowl of an electric mixer, beat heavy cream on medium-high to soft peaks. Reduce speed to medium; add mascarpone and sugar substitute, beating just until smooth, 15 to 30 seconds. Divide and spoon the cream mixture into four parfait cups. Garnish with mint sprigs and lemon peel, if desired.

Weight Watchers Recipes

Atkins Recipes

South Beach Recipes

Body For Life Recipes

General Low Carb recipes

Food Fit.com's guide to summer vegetables

[retrokitten]

Thanks for posting that. Sounds like a great resource!

[Steve_Seattle]

Mediterranean Chicken Chop-Chop Salad

Two baked chicken breasts, seasoned with garlic, thyme, salt, pepper - shredded. Or substitute prepared chicken pieces.

8-12 whole leaves Romaine lettuce, finely chopped.

1/2-2/3 large cucumber, peeled and diced.

2-3 Roma tomatoes, diced.

9-12 leaves fresh basil, chopped.

1/4-1/2 14 oz. can garbanzo beans, drained, rinsed, and chopped.

1/4-1/2 cup pitted Kalamata olives, chopped.

6-9 tablespoons red wine vinagraite, with pepper and oregano.

1/3-1/2 red onion, chopped. Mix all ingredients in large bowl.

Dish onto three plates, sprinkle with feta cheese.

Serve with 1/2 slice warmed Greek flatbread.

[peacebaby]

a banana doesn't have enough potassium. I need potassium for my heart (if I get low, I have tachacardia).

but now that I know it wards off flabby skin, I'm all for it!

[synbad600]

Heh heh heh. I'm from NY and moved here in '99. I will never go back. Right now it is in the 70s, and from here on out, it's smooth sailing. The beach and the ocean are so beautiful, I am so appreciative of the good life I get to have by being American. When I walk in the morning I see alligators, dolphins, and all sorts of flying things, for instance, blue herons. I grab my iPod and go for hours. Ah.

[R. Scott]

Glad I’m not into dieting – of the above, the chicken is the only thing I consider edible, grapefruit on rare occasions.

[retrokitten]

You will have to keep us posted on how that is working for you. I'm really interested.

[retrokitten]

That sounds great!

[Dashing Dasher]

Behave!

[peacebaby]

will do. I'm also eating several small meals a day - each meal 300 calories. Started that a few weeks back.

[TravisBickle]

I have a big weakness when it comes to sweets, so when I found myself at an unacceptable weight at age 40, I turned to exercise as my primary focus.

I started by exercising thirty minutes a day. I alternated bike riding with a weight-lifting program. On Monday, Wednesday and Friday I did a series of weight and exercise sets on a pretty basic weight bench. Leg lifts, bench presses, leg extensions, butterfly curls, leg lifts, arm curls and military presses. All of these could be done with a basic bench and a free weight set of 120 lbs.

On Tuesday, Thursday and Saturday I would ride my bike, and if it was cold, I rode an indoor bike for thirty to forty minutes.

And on Sunday, I rested.

In about three or four months, I went from 225 down to 190, (I'm 5'8"). In the summertime, I started running instead of biking and dropped down to about 180.

That was four years ago, and I've gone on and off the exercise plan several times for various reasons. The hardest thing was finding the time. I tried doing it in the evening, after work, but there were always too many things to interfere, so I started getting up earlier in the morning, and do all my exercise before eating anything.

Now, I weigh 185 and I'm starting up again after slacking off during the winter. It's hard to get back going, but it's amazing how much better I feel after only two weeks of following the plan.

The only real diet element was that I began eating more fruit and almost eliminated soda. Other than that, I still eat the same as I did before.

[R. Scott]

Does anyone know the merits of drinking Japanese Green Tea as a weight reducer?

It’s better than drinking sodas, and will (in my experience) keep the snacking down to an acceptable level.

[peacebaby]

a slice of pizza isn't bad for you...it's got tomato sauce on it. a great source of vitamins. Just don't load it down with sausage.

[Spiff]

Aaargh!

I was down 52 lbs and I went to DC for two and a half weeks. I tried to eat right but I didn't get on the treadmill every day. I just got back yesterday and I found that I'd gained 3 lbs. I think it was the pizza that the D.C. Chapter FReepers made me eat. Yeah, that's it.

But, my last 2 week trip to a more humid area (I live in Arizona in the high desert) I gained some weight too and I immediately lost it - dramatically lost it - as in 3 lbs in one day - the day after I got back. I was in a far more humid area again so I'm hoping that I experience the same thing this time. Plus, I did a much harder workout on the treadmill this morning to get that weight back off and get back on my weight loss curve. I'll be doing that until I'm back on track. Lesson learned is that I have to be more diligent about working out even when I'm on travel. I mean, I make sure the hotel has a treadmill in the exercise room, but then I don't use it as often as I should. Now I've seen the results of that and I can't let myself repeat that behavior.

The success I did have was that right after I first got there, I found that I had lost another inch and had to drill the 4th hole in my belt since October. It is kind of a trophy belt now, showing the loss of inches at my waist.

My wife is now well over her 30 lbs weight loss goal and is still losing weight and inches. She got to go shopping for new skinnier clothes and found that she'd gone down 4 dress sizes.

Bottom line is that eating right and getting a little exercise really does work if you stick to it.

[R. Scott]

There’s nothing wrong with eating pizza – as long as you don’t pig out.

[retrokitten]

It's hard to get back going, but it's amazing how much better I feel after only two weeks of following the plan.

I know what you mean. Once you really get going the changes seem to happen so fast.

[conservativebabe]

Morning all!

You are right. A slice of Pizza Hut with hand-tossed crust is between 6-7 points on Weight Watchers. You can save some points through the week, and have a couple on the weekend.

retro- I feel you're pain with the weather. We have had a lot of up and down temps. Just when you think spring is coming, they forcast snow for Tues and Wed. YUK!

I'm gonna look up a couple of recipes. Will have them shortly.

[baker_girl]

Hey are you trying to get us in trouble?

[retrokitten]

Ugh. Travel can be so tough. So many tempting local specialties. In the fall we went to Nashville and I was shocked beyond shocked that I only gained 1 pound considering I think my husband and I depleted the city of alcohol.

She got to go shopping for new skinnier clothes and found that she'd gone down 4 dress sizes.

That is the BEST! I'm waiting until it gets a little closer to Easter before I go on a real shopping spree. I can't wait!

[peacebaby]

eating a slice of thin-crust pizza once a week can reduce your risk of esophageal cancer by 59 percent, colon cancer by 26 percent and mouth (Maximus of Texas) cancer by 34 percent. The benefits of lycopene, an antioxidant in tomato sauce protects against cancer.

[Maximus of Texas]

Not me! You do well all by yourself!