Weight Loss Challenge - Healthy Recipe Book

WEIGHT LOSS CHALLENGE HEALTHY RECIPE BOOK

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3ea t heal t h y! f e el heal t h y! be heal t h y!

As we get ready to start this healthy Weight Loss Challenge you may be thinking ‘the last thing I need is someone hassling me about what I eat or nagging me about exercis-ing’ or you may be excited and thinking ‘this is just the push and motivation I need to get healthier’. Healthy weight isn’t about fitting into skinny jeans, looking like the tiny models in the magazines or the buff sports figures on TV, dropping a lot of weight fast, or starv-ing yourself to loose weight. Healthy means in good physical shape and healthy weight means having a weight that is proportionate to your frame.

If you are just starting out baby steps and small goals are more obtainable than trying to take huge leaps all at once. You are more apt to sticking with a goal if it is smaller and easier to obtain. Large goals or ones that you have to meet quickly can add stress and actually sabotage your weight loss or physical fitness goal.

Healthy weight is about a life style change. For most people “dieting” is a temporary fix, you usually gain the weight you lost back because once you reach your weight goal you go back to normal eating and ease up on the exercise. If that normal eating is full of un-healthy food and you go back to spending more time on your butt than on your feet then you are just undoing what you worked so hard to do. By making a lifestyle change you are introducing good for you foods into your normal diet and easing into activity. It takes longer to see the body changing results but it is more effective in the long run because the good food and physical activity become a natural part of your routine. Therefore you are consistently changing or maintaining your healthy body instead of yo-yoing.

Our goal in this challenge should be to eat better for you foods and to get some physical activity into your week. The information and encouragement we obtain through this chal-lenge will help you get started or help you to the next level if you are already in route to a healthy weight. It would be great if those of us who wanted to loose weight succeed and those of us who have a fitness goal meet it. If in the end we find some new foods that taste good and are actually good for you; you get in the habit of getting in 30 minutes of combined physical activity even three times a week then that is a huge success.

So let’s stick together on this, help each other out, encourage each other and above all let’s have some FUN with it!

- Seldin Company Wellness Team

introduction.

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sandwiches & meals. Arugula, romaine, spinach, and/or kale for iceberg lettucePita for breadGreek yogurt for mayonnaise (in tuna/chicken salad)Mustard for mayonnaise Avocado mash for mayonnaisePlain Yogurt with Fresh Fruit for flavored yogurtNutritional yeast for cheeseLettuce leaves for tortilla wrapsCorn tortilla for flour tortillaNuts for croutons (in salads)Whole wheat bread for white breadLean meats for fatty onesSliced tomatoes for tomato sauce (on pizza)Marinara for white sauceHard-boiled eggs for fried Oatmeal for sugarary cerealToast for bagelSparkling soda for waterPower nap for energy drinkBlack coffee for lattee

snacks. Veggies for pita (as a dipping tool)Cauliflower puree for egg yolks (in deviled eggs)Quinoa for oatmealEdamame hummus for regular hummusKale chips for potato chipsDark chocolate for M&Ms (in trail mix)Popcorn for potato chipsSteel-cut oatmeal for instant oatmealSweet potato fries for french friesFrozen Yogurt for Ice CreamFrozen grapes for popsiclesAir-popped popcorn for chipsSalsa for cream cheese dipsFrozen or Fresh Fruits for canned fruit

condiments & seasonings.Low-fat cottage cheese for sour creamGreek yogurt for sour creamPureed fruit for syrupHerbs or citrus juice for saltGarlic powder for saltLow-sodium soy sauce for standard soy sauceHomemade salad dressing for bottled dressingOil and balsamic for other dressingsFresh fruit for syrup at brunchRaw nuts for nut butterCinnamon for sugarAvacado for butter

alcohol.Red wine for white wineRed wine or beer for margaritaSoda water for juice (as a mixer)Soda water for tonic water

cooking methods.Oven, grilling, or pan-frying for deep fryingSteaming for boiling


healthy substitutions.

baking.Black beans for flour (ie brownies)Whole wheat flour for white flourUnsweetened applesauce for sugarUnsweetened applesauce for oil or butterAlmond flour for wheat flourAvocado puree for butterBrown rice cereal and flax meal for Rice CrispiesMarshmallow fluff for butter and sugar (in frosting)Natural peanut butter for reduced fat peanut butterVanilla for sugar

Mashed ripe bananas for fats Nut flours for flourCoconut flour for flourMeringue for frostingGraham crackers for cookies (in pie crusts)Evaporated skim milk for creamStevia for sugarBaby prunes for butter (dark baked goods)Cacao Nibs for chocolate chips

stove top.Brown rice for white riceQuinoa for couscousZucchini ribbons for pastaOlive oil for butterTurnip mash for mashed potatoesGrated steamed cauliflower for riceMashed cauliflower for mashed potatoesRolled oats for bread crumbsDry beans for canned beansProsciutto or pancetta for bacon

Whole wheat pasta for regular pastaCrushed flax or fiber cereal for bread crumbsWhite meat skinless poultry for dark meat poultryOlive oil spray for olive oil from the bottleBison for beefGround Turkey for ground beefCoconut milk for creamSpaghetti squash for pasta

- greatist.com

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fi tness. Planks for crunches. Okay okay, have we said this enough? Crunches may not be the secret to six-pack abs. Give planks a try instead to work that whole core. Extra points for holding it for a minute straight!Interval workout for relaxed run. Congrats on that 26.2-mile mara-thon. Now try a 20-minute interval run that involves lots of sprinting with some walking recovery. It may kick up the heat even more.Incline for flat treadmill. In a perfect, outdoor world, flat roads rarely exist. (Sorry, Midwestern readers!) Add some hills to that treadmill run by cranking up the incline, and feel the muscle-building burn! Zumba for elliptical. Trash that Cosmo-reading elliptical routine and surprise the body with a fun, calorie-burning cardio session. Sure beats staying stuck to a machine. Warming up for rushing right to it. We know that barbell looks tempting. But before hitting the weight rack, do an active warm-up to loosen up limbs and get the most out of the workout.Gym for napping. Falling asleep at the wheel? Pull over. Tired in front of the TV? Hit the gym. It provides a big boost of energy and burns calories.Free weights for machines. Skip the big machines (they’re sweaty anyway) and go for the little guys— free weights are more versatile and allow for a full range of motion in the joints.Pull ups for bicep curls. Isolating muscles is so 2011. Pull-ups are not only impressive (I can do two, thankyouverymuch) but they work way more than one muscle. Talk about multi-tasking.Squats for leg press. Forget staying seated to work out the legs. Amp up the training sesh and do some squats to strengthen all the leg muscles, with some gluteus maximus work in there, too!Personal trainer for guessing games. Just when we think we’ve had enough, trainers may help push us through that second set of burpees. Look for a deal online to cut the cost in half!

Foam rolling for static stretcing. Need to get the knots out? Try using a foam roller instead of sitting and stretching to the toes. It’s almost like a personal massage.Exergames for Mario Kart. Mario may be booking it through the race course, but holding the remote control does next to nothing for our own heart rate. Try out Wii Fit or Just Dance— they’re designed to provide light to moderate exercise.Rowing for biking. How often can we row, row, row a boat indoors? Take advantage of the rowing machine instead of the good ’ol bike; it’s a super upper and lower body exercise.Stairs for escalator. We’ve heard the tip a million times, so here it is for the millionth plus one. If the option’s available, go the old-fashion route and climb the stairs to burn some extra calories.Parking farther away for getting a spot up close. There’s no need to circle the parking lot five times looking for the perfect spot. Just park further away and walk the extra 100 feet to Target. (Doesn’t count as a trip to the gym, though!)Walking furter for running shorter. New to running? It’s okay. Even if a mile is all that’s possible, keep walking for a good cardio workout. Hold some light weights to up the intensity even more!Working out with a pal for exercising by yourself. Grab that special someone or just a friend and hit the gym; working out with others may strengthen trust. Plus he or she could help motivate us through that final set of push-ups!Hands-free running for holding handles. Hands off! On the treadmill, don’t rely on the handlebars. They take some of the stress off the body and make that workout less challenging.Cherry juice for mucle medicine. Feeling sore? Rather than popping some pills, try drinking a glass of cherry juice. The antiox-idants could help keep muscle swelling down. (Take that, Aspirin!)Homemade post-workout snack for a protein bar. Bring a PB&J or another post-workout snack to the gym rather than buying a protein bar. We need some after-exercise fuel, but don’t get it in the form of excess sugar!

happiness.Gratitude for complaining. Feeling thankful can actually make us happier and healthier, so don’t forget to appreciate every bit of good in life!Outside for inside. Soak up the sun— even in the winter. Exercising in the cold is safe, and getting outdoors could help battle Seasonal Affective Disorder.Meditation for comfort food. When stress strikes, don’t grab a tub of ice cream for comfort. Try dimming the lights and meditating for as little as five minutes— it’s totally calming.Yoga for Facebook. Got a spare 30 minutes? Those Facebook friends won’t post any shape-shifting statuses. Use the free time to roll out the yoga mat and work on flexibility and strength while allevi-ating stress and anxiety.Being upfront for acting passive aggressive. Roommate forgot to clean the dishes again? Rather than bottling up that anger, be forth-right (but nice!). Working out issues is better than building up inner frustration.

Journaling for emotional eating. Sometimes a cookie or two can lift our spirits, but writing down our thoughts can be just as therapeu-tic— no calories involved.Carpooling for driving alone. H.O.V. lane aside, carpooling with a pal can make a morning commute less boring. Besides, it reduces air pollution and cuts down on gas money.Breating for bein’ a stress mess. Calm breathing can boost relax-ation and calm the mind. Take a long, deep breath to relax the bod rather than stressing out.Smiling for frowning. Even when we’re alone, smiling can improve mood. Try grinning in the shower or on the way to work— it may re-ally make us feel cheerful.Keeping the same bedtime for wining it. Setting a bedtime schedule may help us fall asleep faster, so pick a good time and try to stick to it!Little milestones for big goals. Thinking big is great, but huge goals may take time to reach. Don’t forget the small achievements we can make— they’ll also add up to big, positive change!


health.Cooking for eating out. Even if we try to eat healthy at a res-taurant, that pesky bread bowl or sneaky salad may pack more calories than we planned for. Trust those top-chef skills and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.Local produce for supermaket veggies. Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!Whole fruit for fruit juice. A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole fruit to reap the benefits of this sweet, healthy snack.Packign luch for eating out. Lunch boxes aren’t just for middle school. Pack a sandwich or some leftovers to bring to work. It’ll make that vending machine look far less appetizing.Eating three meals for skipping out. We should only eat when we’re hungry, but being too busy to squeeze in a mid-day meal can leave us feeling tired and grouchy— not to mention depriving us of essential nutrients to get us through the day!Doggy bag for food coma. How often do we leave a restaurant actually having room for dessert? Forget trying to lick the plate clean, and take half the meal to go. To avoid eating more than planned, ask the waiter to wrap half of it up before serving!Chewing slowly for speed eating. Slow down and chew food— studies show people who eat faster consume more calories.Eating at the table for chowing in front of the t.v. Dining in front of the television can lead to serious over-eating. So forget multi-tasking and carve out time in the day to enjoy a meal at the table.

Eating brakfast for hitting snooze. It may be temping to hit the snooze button more than once in the morning, but allow some time for breakfast— it may help jumpstart metabolism, and at the very least could help some of us wake up before heading to the office.Medium plate for large one. Using a larger plate may have us eating more than planned. Switch to a smaller one (about 8 to 10 inches) and save more than 20 percent of the calories a large plate could pile on.Eating from the bowl over digging into the box. Some mind-less handfuls of cereal can turn into more than a bowl’s worth. So portion out food rather than eating straight from the (soon-to-be-empty) box. Chopsticks for forks. Slow down and eat that Pad Thai with some chopsticks. It may be a challenge, but it’ll stop us from speed-slurping those noodles with a fork.Grocery shopping when full for shopping while hungry. Whole Foods may damage our bank account if we head in with hungry eyes. (Wait, how did three packages of all-natural cook-ies get in the pantry?) Shop when full to avoid buying more than what’s necessary.Stopping when full for cleaning the plate. Sorry mom, but telling us to clean our plates before leaving the table has led to some bad habits. Listen to the body and stop eating when it’s had enough— a plate half-full means more leftovers and fewer calories!

simple swaps.

Clean workspace for clutter. Take some time to put away the laundry and organize the paper-piled desk. Having a clean space may make us more organized and eager to tackle the day.Venting to a friend for bottling it up. Sometimes life isn’t all rainbows and butterflies. When sad or stressed, reach out to a trusted friend instead of holding in the feelings. Just talking could make us feel better!Self-love for self-criticism. We often focus on our faults rather than our worth. Stop pointing out the negative and focus on all those redeeming qualities!Focus on the future instead of dwelling on the past. Don’t focus on yesterday’s issues. Think of the possibilities and go after that goal!Moderation for deprivation. We can still be healthy without skipping dessert. As long as we regulate our indulgences, they can help keep that smile around. So go ahead— treat yo’ self.

Planning for procrastination. Got a lot to do? Making a plan, rather than waiting ’til the last minute, helps ensure we get things done.Honesty for excuses. The gym wasn’t too crowded, and the bus actually didn’t come late. Skip the excuses— being hon-est with others and ourselves is the best option.Saying no for over-committing. Sometimes saying no is hard, but agreeing to too much can be overwhelming and bring on sickness. Figuring out what we can realistically com-mit to will help keep stress away.Color for drab shades. Science suggests wearing red can boost confidence and self-esteem. So save the black for the Batman costume and brighten up that wardrobe.Calling a freind for texting. Phone a friend rather than shooting them a text. It’s more personal, and hearing a friendly voice may lift the spirits.

- greatist.com

happiness (continued).

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IT TAKES 4 WEEKSFOR YOU TO SEE

YOUR BODY CHANGING. IT TAKES 8 WEEKS

FOR FRIENDS AND FAMILYAND IT TAKES 12 WEEKS

FOR THE REST OF THE WORLD.

KEEP GOING. - via numbqueen | tumblr

Nothing that’s WORTHWHILE is

every easy. Remember that.-Nicholas Sparks

THERE IS NO DIET THAT WILL DO WHAT EATING HEALTHY DOES.

Skip the diet. Just eat healthy. -via feelgood-andhealthy | tumblr

YOU WILL NEVER REGRET REACHING YOUR GOAL. YOU

WILL ONLY REGRET GIVING UP AND NOT TRYING HARDER.

- via inspiremethin | tumblr

10 COMMANDMENTS OF WEIGHT LOSS1. LIFESTYLE, NOT A DIET

This is not a short term fix; it’s a way of life.

2. GET ORGANIZEDStructure your life and you’ll structure your

eating.

3. EAT SMALLPortion control is crucial for loosing weight.

4. LEARN TO LEAVE FOOD ON YOUR PLATEThis helps you take control of compulsive eating.

5. NEVER FEEL DEPRIVEDThis only encourages binging.

6. MAKE A MEAL OUT OF ITMake a ceremony out of every meal, so that you

really appreciate what you’ve eaten.

7. EAT SLOWLYThat way, you’ll fell satisfied before you’ve eaten

too much.

8. ENJOY YOUR FOODIt’s one of life’s greatest pleasures, not a

punishment.

9. MOVE IT! Exercise is key essential of loosing weight.

10. GET ENOUGH SLEEPStructuring your sleeping patterns will regulate

metabolism.- via Shrinking Justine | pinterest


Cheeseburger Mac Attack

by Muffin Top Stompers

Simple Turkey Chili

by The Flabless Four

Lemon Garlic Tilapia

by Seldin Sassy Slimming Sirens

Greens with Fruit & Light Raspberry Vinaigrette

by Badunkadunk Busters

Mini Meatloaf

by Get-er Done

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12

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inside.entrees.

Asparagus with Curry Butter

by Flabtastic Four

Veggies with Light Ranch

by Mission Slim-Possible

Yogurt Biscuits

by Thin It to Win It

Spinach Dip

by Fit-tastic Four

Zucchini & Eggplant Dish

by Spread Thin

Zorra the Great Greek Salad

by Tristaters

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sides.No Bake Cookies

by Belly Dumpers

Frozen Yogurt Dessert

by The Seldin Slim

Angel Food Cake

by Weapon of Mass Reduction

Fruit, Yogurt and Granola Parfaits

by Minimized by May

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desserts.

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Cheeseburger Mac Attackprovided by team: Muffin Top Stompers

Tim Williams, Tracy Circo, Eric Christy, & Michelle Hardy

calories: 179 • fat: 5.75g • carbs: 19g • fiber: 2g protein: 12.5g • sugar: 3.5g • sodium: 512mg

makes 8 servings

Simple Turkey Chiliprovided by team: Flabless Four

Colleen Dempsey, Judi Kocher, Tamara Schaefer, & Bob Olsinski

calories: 185• fat: 6.1g • carbs: 18.8g • fiber: 6.4g protein: 16.4g • sugar: 0.8g • sodium: 450mg

makes 10 servings

my promise to myself....


Ingredients

Directions1. Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion,

and cook until tender.

2. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cay-enne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Notes Team modifications: omitting the olive oil, use 99% fat free turkey, and spaghetti sauce in lieu of water.

• 1 3/4 tsp olive oil• 1 1/4 lbs ground turkey• 1 1/4 onion, chopped• 2 1/2 water• 1 1/4 cans (28 oz) crushed tomatoes • 1 1/4 cans (16 oz) kidney beans, drained, rinsed and

mashed• 1 tbsp plus 3/4 tsp garlic, minced

• 2 tbsp plus 1 1/2 tsp chili powder• 1/2 tsp paprika• 1/2 tsp dried oregano• 1/2 tsp ground cayenne pepper• 1/2 tsp cumin• 1/2 tsp salt• 1/2 tsp ground black pepper

Ingredients

Directions

1. In a large pot, prepare pasta very al dente, cooking for about half of the time indicated on the package. Drain well and set aside.

2. In a bowl, combine turkey, ketchup, and onion. Mix well. Add frozen cauliflower and cheese sauce and gently mix. Transfer mixture to a crock pot.

3. Add cooked pasta to the crock pot and gently stir. Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until the turkey is fully cooked.

4. Add cheese wedges and scallions, and stir until evenly distributed.

Notes

• 1 1/4 cups (5 oz) uncooked elbow macaroni with at least 2g fiber per 2 oz serving

• 10 oz raw lean ground turkey• 2 tbsp. ketchup• 1/2 cup (1/2 medium) onion, finely chopped

• 6 cups (24 oz) frozen cauliflower with low-fat cheese sauce (ie Green Giant)

• 3 wedges The Laughing Cow Light Creamy Swiss cheese

• 2 scallions, thinly sliced• salt & black pepper (optional)

entrees.

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Lemon Garlic Tilapiaprovided by team: Seldin Sassy Slimming Sirens

Lacy Miller, Erica Gardner, Renee Phillips, & Becky Rutherford

calories: 142 • fat: 4.4g • carbs: 1.4g • fiber: 0.2g protein: 23.1g • sugar: 0.3g • sodium: 93mg

makes 4 servings

Greens with Fruit & Light Raspberry Vinaigrette

provided by team: Badunkadunk BustersBrad Fraizer, Ashley Rusch, Jeremy Bailey, & Maria Botos

calories: 377 • fat: 13.5g • carbs: 36.5g • fiber: 8.5g protein: 30g • sugar: 17g • sodium: 411.5mg

makes 1 - 2 servings

i will cont inue to eat right.


Ingredients

Directions

1. Place chicken breast on grill and cook until firm and no longer pink in the center.

2. In large bowl, combine remaining ingredients except vinaigrette dressing. Toss with vinaigrette dressing just before serving.

3. When chicken is done, slice and arrange over salad, then serve.

Notes

• 1 cup spring mix• 1 cup baby spinach• 1 cup strawberries• 1/8 cup sliced almonds• 1/2 cup red or green seedless grapes• 2 tbsp Light Raspberry Vinaigrette Salad Dressing

(Great Value)

• 4 oz grilled chicken breast

Ingredients

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.

2. Rinse tilapia fillets under cool water, and pat dry with paper towels.

3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.

4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Notes

• 4 tilapia fillets• 3 tbsp fresh lemon juice• 1 tbsp butter, melted• 1 clove garlic, finely chopped• 1 tsp dried parsley flakes • pepper to taste

entrees.

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Mini Meatloafprovided by team: Get-er Done

Lisa Roane, Catherine Schafer, Jackie Kruse, & Harold Campbell

calories: 208.6 • fat: 5.4g • carbs: 10.1g • fiber: 2.9g protein: 24.8g • sugar: 2.3g • sodium: 410.1mg

makes 12 servings

i will remember... t his is my dream.


Ingredients

Directions1. Preheat oven to 375 degrees.

2. Line two 12 cup muffin pans with paper baking liners and lightly spray them with non-stick cooking spray.

3. Use food grinder, food processor or large grater to grind/mince/shred all of your vegetables into small pieces and place them into a large bowl. Do not remove the vegetable’s juices that will accumulate during this process. Mix thoroughly.

4. Grind the sirloin tip steak into the large bowl that contains the vegetables, or ad your lean burger to the bowl.

5. Crack open the eggs and ad them to the bowl with the vegetables and meat.

6. Pour oat bran, oatmeal, spices and salt (if using) over the meat. Mix well with a wooden spoon or your hands to evenly distribute the vegetables and seasonings.

7. Use a 1/3 cup dry measuring cup to scoop up your mixture and put it into the lined muffin pans.

8. Bake mini-meat loaves 30 minutes, or until a meat thermometer reads 160 degrees. Avoid overcooking or your meat loaves will become dry.

9. Remove from oven and let cool for 5-10 minutes. Remove the paper baking liner from the mini-meatloaves you plan to serve. Enjoy these plain or with your favorite sauce. Goes especially well with a baked potato and a salad.

10. After dinner place cooled leftover meat loaves into a freezer bag and place in the freezer for another meal.

Notes Team modifications: use 1 lb of ground beef and 1 lb of lean ground turkey, there is a difference in fat content.

Also, don’t get specific about the amount of vegetables and just add more to it. This easily makes two meals for a family of four! Try freezing 1/2 of it after they are baked to use for another meal.

• 1 large red or green pepper• 1 large onion• 1/2 cup (2 large) mushrooms• 1 large carrot• 1 can (14.5 oz) diced tomatoes,drained• 1 cup (1 small) zucchini • 4 garlic cloves• 2.5 lbs sirloin tip round steak or 93% lean burger• 4 large eggs

• 2/3 cup whole oat bran• 1 cup Old Fashioned Oatmeal, dry• 1/2 tsp. black pepper• 1/4 cup fresh parsley or 2 tbsp dried parsley• 1/2 tbsp mustard powder• 2 tsp dried marjoram• 1 tsp garlic powder• 1 tsp onion powder• sea salt to taste (optional)

entrees.

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i will cont inue to work through the pain.


Blank page - add your favorite recipes entrees.

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Asparagus with Curry Butterprovided by team: Flabtastic Four

Tony Gramazio, Scott Johnson, Kerry Hall, & Robert Natrass

calories: 67 • fat: 5g • carbs: 6g • fiber: 2g protein: 3g • sugar: n/a • sodium: 161mg

makes 4 servings

Vegetables with Light Ranchprovided by team: Mission Slim-Possible

Amy Mowery, Michele Nathaniels, Brandon Johnson, & Jessica Williams



i will not make excuses.


Ingredients

Directions

1. Arrange vegetables on serving platter. Serve with dressing.

Notes Subsitute/add any vegetables you like, cucumbers, red or green peppers, etc. As a healthy alternative, try

hummus lieu of light ranch.

• 2 cups fresh baby carrots• 2 cups celery, • 2 cups cherry tomatoes• 2 cups broccoli, cut into florets • 2 cups cauliflower, cut into florets• 1 cup light ranch dressing

Ingredients

Directions1. Combine butter, curry powder, lemon juice and salt in a small bowl.

2. Heat oil in a large nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, about 2 min-utes. Add asparagus and cook, stirring, until just tender, 3 to 5 minutes. Stir the curry butter into the asparagus; toss to coat.

Notes Check the ingredient label on curry powder: if it has added salt (as some do), you may omit the salt in the recipe

or salt to taste.

• 2 tsp butter, melted• 1 tsp curry powder• 1/2 tsp lemon juice• 1/4 tsp salt, or to taste• 2 tsp extra-virgin olive oil• 1 shallot, finely diced

• 1 bunch (about 1 pound) asparagus, trimmed and cut into 1 inch pieces

• pepper to taste

sides.

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Yogurt Biscuitsprovided by team: Thin It to Win It

Amanda Rachow, Tom Huber, Brenda Ellis, & Michelle Lewis

calories: 94 • fat: 2g • carbs: 17g • fiber: 1g protein: 3g • sugar: n/a • sodium: 477mg

serving size: 1 biscut makes 12 servings

Spinach Dipprovided by team: Fit-tastic Four

Cheri Johnson, Tom Livermore, Tracy Gilman, & Kelli Brandenurgh



i will keep smiling.


Ingredients

Directions1. Mix all ingredients together and chill 2 - 3 hours before serving or refigerate overnight. Serve with assortment of

crackers, bread, and/or vegetables.

Notes

• 1 box Frozen Spinach• 1 cup low fat sour cream• 1 cup low fat mayonnaise• 1 can of chopped water chestnuts• 1 envelope of vegetable soup mix• Assortment of crackers, bread, and/or vegetables

Ingredients

Directions1. Preheat oven to 450F.

2. Whisk flour and salt together in a large bowl. Make a hollow in the center. Pour yogurt into center, and stir with a fork or spoon pulling flour into yogurt. Mix until dry ingredients are moistened and the dough forms.

3. Sprinkle a clean surface with flour. Turn dough out, sprinkle with flour and fold in half. Pat dough until 1/2-inch thick. Flour again if necessary and fold dough in half a second time. Pat dough into a 1/2-inch thick round.

4. Dip a 2-inch biscuit cutter into flour and cut out biscuits without twisting.

5. Place biscuits close together on a baking sheet. Bake 10 to 14 minutes, until light golden brown. Serve hot.

Notes

• 1 1/2 cups self-rising flour, plus more for flouring surface

• 1 tsp salt• 1 1/4 cups plain Greek yogurt

sides.

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Zucchini & Eggplant provided by team: Spread Thin

Sharon Niemann, Patti Podliska, Trenton Magid, & Angela Tronetti

calories: 111 • fat: 4g • carbs: 14.1g • fiber: 3.6g protein: 6.1g • sugar: 4.2g • sodium: 184mg

serving size: 1 cup makes 6 - 8 servings

Zorra the Great Greek Saladprovided by team: Tristaters

Ashley McKibbens, Angie Munce, Shawntell Epling, & Jaime Gutierrez

calories: 123 • fat: 9g • carbs: 8.1g • fiber: 2.9g protein: 2.9g • sugar: 1.1g • sodium:201mg


i will wake up every morning determined to go to bed wit h sat isfact ion.


Ingredients

Directions

1. Heat skillet to medium or low heat. Add eggplant, onion, and tomatoes to skillet. Cook, stirring, until the egg-plant is soft.

2. Add zucchini, basil, and saltine crackers to eggplant mixture.

3. Garnish with mozzarella cheese, serve hot.

Notes Basil can be substituted for any italian spice. Dish can be baked at 350˚ for 25 minutes or when zucchini is

tender, add cheese at the last few minutes of baking. Recipe was submitted by Sharon Niemann in memory of her brother Edward Kucera.

• 1 small eggplant, peeled and cut into small cubes• 1 (14.5 oz) can of diced italian tomatoes• 1 medium onion, chopped• 2 medium zucchini, cut into small cubes• 1 tsp basil• 5 - 6 saltine crackers

• 1 cup mozzarella cheese• salt, to taste (optional)

Ingredients

Directions

1. Combine all ingredients, toss with lemon juice and olive oil, and serve immediately on a bed of hummus.

Notes

• 2 oz baby arugula• 2 oz romaine lettuce, chopped• 2 oz cucumber, diced• 2 oz kalamata olives, pitted• 1 oz red onion, julienned• 5 baby tomatoes, halved• 1 tsp fresh basil, chopped

• 1 oz baked pita chips• 1 1/2 tbsp olive oil• 2 oz fresh hummus

sides.

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i will remind myself I’m not alone.


Blank page - add your favorite recipes sides.

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No Bake Cookiesprovided by team: Belly Dumpers

Michelle Hardy, Tracy Circo, Eric Christy, & Darrell Gruber

calories: 105.9 • fat: 2.3g • carbs: 18.8g • fiber: 2.3g protein: 3.1g • sugar: 7.9g • sodium: 12.2mg

serving size: 2 cookies, 1 tbsp each makes 20 servings

Frozen Yogurt Dessertprovided by team: The Seldin Slim

Seth Perkins, Tom Rivedal, Naomi Duncan, & Colin Durbin

calories: 138 • fat: 3.0g • carbs: 24.7g • fiber: 2.7g protein: 4g • sugar: 21.3g • sodium: 56mg


i will drink more water.


Ingredients

Directions1. In advance: Put small dishes in the freezer, if you prefer. 2. Divided the fresh blueberries between the dishes. 3. Put honey, yogurt, and springs of mint into the food processor and whiz, then add the frozen berries and whiz

again until combined. 4. Spoon the frozen yogurt over the fresh berries and serve.

Notes Blue Bunny All Natural Frozen Yogurt Strawberry Banana, All Natural Frozen Yogurt White Chocolate and

Raspberry, and No Sugar Added Fat Free Ice Cream Brownie Sundae, were provided at the potluck event, this is an alternative if you want to make your own.

• 2 1/2 cups mixed frozen berries• 3/4 cup fresh blueberries• 3 - 4 tbsp honey• 2 1/4 cups natural yogurt• few springs of fresh mint• 4 - 6 small dishes

Ingredients

Directions1. Combine the first 4 ingredients (sugar through milk) and boil in a small sauce pan for 2 minutes.2. Remove from heat and mix in oatmeal, Better n’ Peanut Butter and vanilla.3. Drop by tablespoons onto a wax paper or roll into balls with slightly moist hands and refrigerate overnight.4. The next day you can roll them in powdered sugar or cocoa powder if desired. Keep refrigerated if storing for

several days.

Notes

• 2/3 cup sugar• 1/2 cup unsweetened cocoa• 2 tbsp Smart Balance Light butter• 1/2 cup fat free milk• 2 1/2 cups quick oats (for gluten free, use gluten free

oats)

• 3/4 cup Better’n Peanut Butter• 1 tsp vanilla• powdered sugar, cocoa powder (optional)

desserts.

28

Angel Food Cakeprovided by team: Weapon of Mass Reduction

Virginia Bubke, Angie Hooper, Sara Hanshaw, & Cynthia Weber

calories: 208 • fat: 0g • carbs: 47g • fiber: 0g protein: 5g • sugar: 36g • sodium: 115mg

makes 10 servings

Fruit, Yogurt and Granola Parfaitsprovided by team: Minimized by May

Cindy Wiese, Jen Spielman, Julie Stearns, & Danielle Hagemeier

calories: 130 • fat: 2g • carbs: 22g • fiber: 3.7g protein: 7.8g • sugar: 11.1g • sodium: 21mg


i will push harder.


Ingredients

Directions1. Whisk the yogurt and honey together -thoroughly.

2. Spoon 1/4 cup the yogurt-honey mixture into each glass, then top with 1/3 cup berries, followed by 2 tablespoons of the granola. Serve.

Notes Variations: Raspberry and Nectarine yogurt Parfaits with Ginger - Add 1 tsp ground ginger to the yogurt with the

honey. Substitute 2 cups raspberries and 2 peeled and chopped nectarines for the mixed berries. Winter yogurt Parfaits with Dates, Bananas, and Oranges - Microwave 1 cup chopped dried dates with 1 cup water on high for 30 seconds; drain and let cool. Add 1 tsp ground cinnamon and 1/2 tsp ground nutmeg to the yogurt with the honey. Substitute the softened dates, 3 thinly sliced bananas, and 2 segmented and chopped oranges for the mixed berries.

• 3 cups 2% greek yogurt • 1/4 cup honey• 4 cups (about 20 oz) raspberries, blueberries, black

berries, and/or sliced strawberries• 1 1/2 cups ganola

Ingredients

Directions1. Preheat oven to 350 degrees F.

2. In a food processor spin sugar about 2 minutes until it is superfine. Sift half of the sugar with the salt the cake flour, setting the remaining sugar aside.

3. In a large bowl, use a balloon whisk to thoroughly combine egg whites, water, orange extract, and cream of tartar. After 2 minutes, switch to a hand mixer. Slowly sift the reserved sugar, beating continuously at medium speed. Once you have achieved medium peaks, sift enough of the flour mixture in to dust the top of the foam. Using a spatula fold in gently. Continue until all of the flour mixture is incorporated.

4. Carefully spoon mixture into an ungreased tube pan. Bake for 35 minutes before checking for doneness with a wooden skewer. (When inserted halfway between the inner and outer wall, the skewer should come out dry).

5. Cool upside down on cooling rack for at least an hour before removing from pan. Garnish with fresh fruit and serve.

Notes Use the freshest eggs you can get, they’re easier to separate.

• 1 3/4 cups sugar• 1/4 tsp salt• 1 cup cake flour, sifted• 12 egg whites (the closer to room temperature the better)

• 1/3 cup warm water• 1 tsp orange extract, or extract of your choice• 1 1/2 tsp cream of tartar• fresh fruit (optional)

desserts.

30

i will not give up. ever.


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it always seems impossible until it is done.

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Weight Loss Challenge - Healthy Recipe Book