A Slimmer You

Sample Meal Plan to Lose 5, 10, or 15 Pounds!

Breakfast: Fruit and Yogurt Parfait

Layer 6 ounces fat-free Greek yogurt with 1/2 cup blueberries, 1/2 cup high-fiber cereal (try Fiber One or Kashi Heart to Heart) and 1 teaspoon honey. Coffee with skim milk. 270 calories, 60g carbs, 21g protein, 1g fat

10-pound plan: Add an extra 1/2 cup blueberries. 310 calories, 71g carbs, 21.5g protein, 1.5g fat

5-pound plan: Add an extra 1/2 cup blueberries and 1 tablespoon crushed walnuts. 360 calories, 72g carbs, 23g protein, 6g fat

Lunch: Turkey Pita Pocket

Stack 3 ounces turkey in a whole wheat pita with 1 cup mixed salad (lettuce, celery, cucumber, tomato), 2 tablespoons hummus and an optional 1 teaspoon low-fat mayo. Add mustard to taste. 240 calories, 27g carbs, 26g protein, 4g fat

10-pound plan: Add 1/2 cup low-sodium vegetable soup (try Amy's or Tabatchnick). 320 calories, 42g carbs, 28g protein, 5g fat

5-pound plan: Add 1/4 cup sliced avocado to pita and 1/2 cup low-sodium vegetable soup. 380 calories, 45g carbs, 29g protein, 10.5g fat

Mid-afternoon Snack: Cheese Plate

1 stick part-skim string cheese and 1 medium apple. 145 calories, 25g carbs, 6.5g protein, 3g fat

10-pound plan: Add 1 rice cake spread with 1 teaspoon peanut butter. 211 calories, 34g carbs, 8g protein, 5.5g fat

5-pound plan: Add 1 rice cake spread with 1 tablespoon peanut butter. 274 calories, 36g carbs, 11g protein, 11g fat

Dinner: Salmon with Veggies

—2 cups mixed green salad (romaine lettuce, cucumber, celery, red pepper, carrot, tomato) with 1 tablespoon balsamic vinaigrette

—3 ounces grilled salmon basted with 1 tablespoon teriyaki sauce and 1 teaspoon olive oil served with 1/2 cup quinoa plus 1 cup broccoli and cauliflower drizzled with 1 teaspoon toasted sesame oil. 425 calories, 38g carbs, 30g protein, 18g fat

10-pound plan: Increase salmon to 4 ounces. 480 calories, 37g carbs, 37g protein, 20g fat

5-pound plan: Increase salmon to 4 ounces and quinoa to 3/4 cup; use 1 to 2 teaspoons toasted sesame oil. 571 calories, 47g carbs, 39g protein, 23g fat

Snack/Dessert: Fruity Fro-Yo or Pudding

Mix 3/4 cup low-fat frozen yogurt or 1 container fat-free pudding with 1/2 cup each strawberries and raspberries. 156 calories, 24g carbs, 3g protein, 1.5g fat

10-pound plan: Add 1 tablespoon slivered almonds and 1 cup air-popped popcorn on the side. 190 calories, 31.5g carbs, 5g protein, 5g fat

5-pound plan: Add 1 tablespoon slivered almonds and 3 cups popcorn. 221 calories, 43.5g carbs, 6g protein, 5.5g fat

Talk to the Hand!

Confused over what 

a cup of rice or 

a half teaspoon of olive oil really looks like? 

Use your hand!

Are You Getting Enough of Your Fruit?

Move From Your Heart

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Purchase your 2013 Calendar today, all profits go to the Humane Society!

Our very own fabulous Courtney Miller! Gorgeous!

Spaghetti Squash "Easy Pasta Bake"

GLUTEN-FREE CHEESY VEGGIE "PASTA" BAKE

Family recipe

Ingredients

1 whole spaghetti squash
2 tablespoons olive oil
1 red pepper, diced
1 zucchini, diced
1 carrot, shredded
2 cloves garlic, minced
1 tomato, diced
16 ounces tomato sauce
4 ounces shredded mozzarella cheese
1/4 cup shredded Parmesan

Directions

1. Preheat oven to 350 degrees.
2. Poke spaghetti squash all over with a knife and cook in the microwave for eight to 12 minutes until soft. If you don't have a microwave, place the poked squash on a baking pan and bake at 375 degrees for 45 to 60 minutes. While that's cooking, add the oil, garlic, pepper, zucchini, and carrots to a pan, cooking over medium heat.

3. Cut the squash in half, scoop out the seeds, and with a fork, scrape the flesh from the peel. It should flake off easily in strings, resembling spaghetti. Place the spaghetti squash flesh in a casserole dish. Add the cooked veggies, diced tomato, sauce, and most of the cheese and mix well. Sprinkle leftover cheese on top and bake for 30 minutes or until the cheese is bubbly.
4. Allow to cool for five minutes, serve, and enjoy!

(from fitsugar.com**)

No BREAD...Low Carb Snacks

Lox With Cream Cheese

Low-carb doesn't have to mean no-carb. Pair up some heart-healthy salmon with calcium-rich cream cheese to go on a few whole wheat crackers. Or, switch out the crackers and opt for cucumber slices instead!

Avocado With Sunflower Seeds

Avocados are a creamy snack that are good on their own, but a sprinkling of sunflower seeds give them an even healthier boost. The combination of avocado and sunflower seeds brings the body a healthy dose of fiber, vitamins E and K, and potassium. You also get a little bit of protein, too!

Tuna Salad on Tomato

When you're watching your carb-counts, bread can be a major culprit. But bread doesn't have to be the only thing to build a sandwich on! The next time you whip yourself up a light tuna salad, serve it on a tomato, cucumbers, or make yourself a lettuce wrap. Tuna is packed with protein and iron, and the veggies will give the snack added vitamins and nutrients.

Cute Halloween Decorating Ideas

October's Family Circle Magazine 

Gave Us Some Bewitching Decorating Ideas 

We Just HAD to Share!

Window Decorations

Create a curtain of ghostly leaves to soften the moonlight.

Directions: Iron bleached preserved oak leaves between two layers of parchment paper using a medium setting. Tape leaves to pieces of monofilament, overlapping as desired. Suspend from window frame to create a curtain effect.

For pumpkins: To hollow, cut a 3-inch hole in the bottom with a serrated craft saw. Scoop out pulp with a large spoon. Draw leaf patterns freehand (or download templates online at digitalcardfun.com) on pumpkins with a grease pencil, etch stems and cut out leaf designs.

Gothic Dining Table

A centerpiece of lacy candlelight and bright little goblins sets the mood for a spooktacular night.

Directions

For candleholders: Cut a strip of unbleached parchment big enough to cover a glass cylinder. Cut a piece of black lace slightly larger than the parchment and spray the back with adhesive. Carefully adhere lace to parchment and let dry thoroughly. Trim edges of lace, then wrap paper around the cylinder, securing the seam with double-sided tape.

For mini jack-o'-lanterns: Cover stems of hollow pumpkins with painters' tape and paint pumpkins black using either acrylic or spray paint. Instead of leaves, sketch faces on pumpkins using white chalk. Carve and cut out.

For lace pumpkins: Stretch a piece of lace tightly around the bottom of a white pumpkin, securing with tape. To protect pumpkin, cover all but lace with paper. Holding can about 12 inches away, lightly spray laced area with black paint. Let dry thoroughly, then remove lace. For variety, patterns can be painted anywhere on pumpkins.

Scary Crows

A flock of black birds sends a menacing message perched atop a group of glowing jack-o'-lanterns.

Directions: Select pumpkins and gourds in a variety of shapes, sizes and colors. Sketch faces on hollow pumpkins and gourds and carve. Arrange on a ladder with crows.

Pumpkin Table Setting

Shimmering pumpkins and a flutter of winged creatures team up for an eerie evening.

Directions: Download color clip art of moths and butterflies and print on vellum sheets. Cut out images and fold wings upward to create dimension. Attach to branch with glue dots. For truest colors, print two copies of each moth or butterfly, printing the second copy as a mirror image. Spray back of image with adhesive, then place second copy faceup over first, aligning the edges. Cut through both layers and fold wings up.

For pumpkins: Use iridescent spray paint to cover light-colored pumpkins—gray, tan, white. While paint is still wet, sprinkle iridescent glitter over top and side of each pumpkin.

Spider and Web Pumpkins

A swarm of spiders and creepy webs add a frightening flourish to the evening.

Directions

For spiderweb tray: Paint an unfinished wooden plaque with black acrylic craft paint, allowing one hour drying time between each of two coats. Cut pieces of spiderweb-patterned net fabric and spray reverse side with repositionable adhesive. Arrange on top of the plaque as desired. Spray from above with a light misting of ivory paint. After a few minutes, carefully remove lace and let plaque dry thoroughly.

For etched pumpkin: Draw a spiderweb on a pumpkin with black watercolor pencil. Using a linoleum carving tool, scrape off skin about 1/8 inch deep to expose flesh below. Attach a plastic spider.

Halloween Candy Holders

Tempt revelers with an array of sweets served up in ghoulish fashion.

Directions: Paint the exteriors of small peat pots with white acrylic craft paint; set aside to dry. Glue black trim around the top edge of each and embellish with a spiderweb die cut. for pumpkin: Trace a classic jack-o'-lantern face on a hollow pumpkin and cut out shape.

Thanks, Family Circle! And have fun!

Habit Forming

Redesign Your Routine:

 Instead of falling prey to whatever food comes your way, plan ahead by packing fruits, vegetables, and whole grains. 

Replace Unhealthy Rituals: 

The best way to break a bad habits to replace it with something better. For instance, instead of coming home, slipping off your shoes and grabbing a fistful of chips or crackers to tide you over while making dinner, munch on cut-up veggies. If it's automatic eating- meaning you're not actually hungry- swap for a different action, like listening to music or a quick phone call to a pal. Expect to fell weird at first because you're restraining yourself. but keep at it and be patient: Establishing a new habit takes 3-4 weeks!

Rely On A Few Go-To Meals:

 Get accustomed to healthy eating routines by limiting yourself to 2-3 smart breakfast, lunch, dinner, and snack options. When you narrow down your food choices, you up the odds of making better decisions. This is a short-term fix (follow it for 2-3 weeks) to get back on track.

Don't Be A Road Hog:

 Even if you eat well at home, it may not be manageable when you're out and about. Plan ahead by carrying fiber bars in your bag. Gnu and Oskri make some satisfying ones that your kids may ask for as a treat. And don't rule out chains: many now offer grab-and-go options, like Starbucks' Protein Bistro Box and Dunkin' Donuts' Wake-Up Wraps.

Delay Breakfast:

 If you like to munch all day, try to delay breakfast an hour or two. Otherwise, you'll consume too many calories overall. When you do eat, have something filling with protein, fiber, and fruit. Try whole-grain cereal topped with berries, chopped nuts and low-fat milk or an egg white wrap and an orange when you get to work (instead of right when you get up) you'll eat much less.

Pitch the Junk: 

Ideally, you never want to waste food. But better to throw away leftover cookies and cake thank be tempted to finish them up just because they're there. Empty calories leave you unsatisfied. Instead, fill up with with fruits, veggies, and lean protein like hard-cooked eggs, or low-fat string cheese. And when you want to indulge your sweet tooth, make sure it's with something truly worthy!

Sited: Family Circle Magazine June 2012

Strawberries, Strawberries, and more Strawberries

Try these delicious and healthy recipes with your strawberries:

Go open-faced and toast up this yummy sammymade with whole-grain bread, avocado, strawberries, goat's milk mozzarella, and balsamic vinegar.

If you love yogurt and fruit for a quick, filling lunch on a Summer's day, then make it a little more exciting by layering sliced fruit, yogurt, and granola. Get creative by adding nuts, other fruits, and different flavors of yogurt. For extra protein, choose greek over regular yogurt.

Pack a couple slices of this homemade pizza made with basil, arugula, goat cheese, prosciutto, and, of course, slices of fresh strawberries.

Add sliced strawberries to your basic cheese sandwich. This one is made with mascarpone, balsamic vinaigrette, strawberries, and feta.


(recipes from fitsugar.com)