Year Three of Living Lean

Three years ago today I officially hit my size 10 goal…And now three years later I am still at my goal size!!

In the past year, I have gone through even more changes and have learned a lot about how to stay a size 10 and still enjoy life. I actually gained a few pounds and inches even though I was still eating clean and exercising regularly. How could this happen? Well, what I learned was that my body finally had had enough of me ‘starving’ it of what it needed and wasn’t going to take it anymore. What was missing you may ask? Healthy fats and not enough clean calories to support my workouts.

After extensive research and a complete physical, which I passed with flying colors, I realized that eating ‘perfectly on plan’ 100% of the time was not going to work for me long term. I was burning too many calories and not eating enough to support my activity level which included cardio workouts 5-6 days per week and also weights on 2-3 days per week. Even though I was eating clean, I wasn’t eating enough of them or of the right kind. I also learned that healthy fats ARE NECESSARY for cell health and that eating practically fat free is NOT HEALTHY longterm… So I added heathy fats in controlled portions back into my daily meals. These include almonds, peanut butter from 100% peanuts, olive oil, fish oil, and flaxseed. Since adding them back into my meals, I feel better, sleep better and look better too! And eating these did not make me fat either! The key here is controlled portions. I learned to control these just like I did all the other things I eat and that has cut my urge to binge on these things. Since I know it is good for me to eat them, I do and feel no guilt.

I also learned a lot about the exercise program I was doing and how it was affecting my body…some of which was not good. I learned about the value of strength training and lifting heavy. You need to do this to maintain your lean body mass and keep the fat off. Too much cardio, if done in a severe caloric deficit and by people who don’t have that much fat to lose is NOT GOOD. It can be a huge muscle wasting activity and that is NOT what I needed….Variety is what was required as well.

I added more strength training with heavier weight and scaled back on my cardio a bit. I still love riding my bike, so I just changed the intensity of my rides. I also added intervals and long, slow rides as well. I also started power walking again on days when biking was out of the question. I added small intervals of jogging in my walks too, but only as my knee allows. Love my walk/jogs almost as much as my bike rides! I like the results too!

My original reward to myself for maintaining my size for 3 years was going to be another trip to the Jeff Gordon Driving School. But I decided to save that for 5 years at goal instead…gives me 2 more years to save up for a whole day there! I don’t have any extra money to buy myself anything, so my reward for year 3 is just that I am healthier and happier than I have been in my life. And I am also feeling better about the changes I have made in my life in the past 4 years. I am still learning more about burning off fat instead of starving it off so it stays gone for good and enjoying life at the same time (and a few of my Killer Peanut Butter cookies too!)

Other Year 3 highlights:
Got contacts that I wear occasionally…more so recently though…

Finally got my leather jacket…actually got 2 of them… one on sale and one at a consignment store for only $35!!

Completed 24 laps (60 miles) at the Indianapolis Motor Speedway in the Tour de Cure in June. Next year I am thinking about trying for the metric century, 100 KM which is about 28 laps….

Had my first ever massage on my birthday!!! May do that again next year!

Got a trainer for my bike so I can ride year round. Really helpful with all the ice we have had this winter which makes outdoor walking/jogging rather tricky! Plus it did wonders for lifting my butt!!!

Got my Bare Essentials makeup too!! I wear that for special occasions or just when I feel like glamming up!!!

Not nearly as many exciting events this year as last…but I learned some very valuable lessons that will help me maintain and improve the new me! And for that I am very grateful!

New pictures will be posted when I take them!!!

Happy Holidays!!!

Happy Holidays everyone!

Just received a great link to a blog entry by Tom Venuto that is definitely a must read for everyone who is worried about getting through the holidays without adding a few pounds!!!

Staying Trim through the Holidays

My third year of successfully keeping my weight off is coming up on the December 19th and after reading Tom's Challenge I think I am up for it too! I have learned how to travel and enjoy the holidays without making major sacrifices to my new lifestyle. It does take planning, but staying thin is more important than fretting about not having lots of food that I don't need and have learned that I really don't want anymore. A few bites here and there seem to satisfy, but even those are becoming fewer and further between.

My body is FINALLY ready to lose fat again and I am NOT GOING TO REVERSE THIS at this point...so workouts and close attention to food are continuing...I still plan on having a few treats, but healthier choices for 95% of the time will keep me on track!!

There are no excuses to not maintain a healthy lifestyle....even during the holidays!!!

Updated recipes will hopefully get posted in the next week or so .... and Year 3 of Living Lean is coming up as well....and a few pictures.....

Here is the updated Peanut Butter Muffin Recipe I promised..... [I linked it!]

Halloween Update!!!

Just an update to let everyone know I am alive and well!!!

I have been buried under a pile of yarn for the last few months and this is what I have been working on...


Lots of new stuff for 2008 and I have lots of other ideas I haven't even gotten to make yet!!
Here are a few more pictures of my new stuff....

Tassels

Fuzzy Bugs

More later.....and recipe updates too...I have perfected my Peanut Butter Muffins.....

Tour De Cure 2008 - UPDATED!!!!

Ready to ride

Tour de Cure 2007

Again this year I am planning on riding in the Tour De Cure for Diabetes at the Indianapolis Motor Speedway on June 14, 2008.

Last year I rode 12 laps or 30 miles. This year my goal is 24 laps or 60 miles!!

If you would like to sponsor me, you can do so online (using a credit card) thru my webpage on
the Tour De Cure website.

My Tour Page

Thanks for your support!!!

UPDATE!!!!!

I completed my goal of 24 laps (60 miles) in the 2008 Tour de Cure in Indianapolis. My friends Larry and Sharon rode with me. Larry did 24 laps as well and Sharon did 12 laps on her recumbant 3-wheel bike. We had a beautiful day to ride!! NO Rain and cool temperatures!!
Although I was tired afterwards, this long ride really energized me for my week of riding!! My daily 12 -14 mile rides seemed easier, plus I did them faster than before!!!

Thanks to everyone who helped support my cause and I am going to do it again next year!! Goal for 2009 is to do 50 miles, but faster!!
(And if I am up to it, I might just do those extra 4 laps again!!!)

I do love my bike!!!!

New Recipes for 2008!!

The following recipes are given in good faith.
If you don't follow them as written, results aren't guaranteed.
This is how I do it and it works for me!!!

Also...some of these recipes call for Diabeti Sweet Brown Sugar substitute - If you don't have that,
DO NOT USE SUGAR TWIN BROWN SUGAR SUBSTITUTE!!!
That leaves a nasty aftertaste that you will NOT like!!

Instead, use Splenda in the same quantity and
1/2 - 1 teaspoon maple extract - this will give you a similar flavor
and no nasty aftertaste.

Happy Cooking!

Part I of my Plan Friendly recipes are here: Healthy Recipes for Living Lean (and most are reducer friendly too!)

Banana Caramel Muffins

3/4 cup rolled oats
¼ cup steel cut oats
1 cup mashed banana
6 Tablespoons flaxseed meal (optional**Reducers use best judgment)
½ cup Splenda
1 Tablespoon Spice Mix II (see recipe below)
1 Tablespoon cinnamon
2 teaspoons clear vanilla
2 T. Caramel SF Davinci Syrup
12 egg whites

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients and bananas. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer.

Allow to sit for 15 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section.
Bake for 15-20 minutes. Remove from oven and cool for 10 minutes in pan. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Living Lean Peanut Butter Muffins
(Not recommended for reducers, save for Living Lean)

1 cup rolled oats
½ cup steel cut oats
6 Tablespoons 100% peanuts chunky peanut butter, NSA
(I used Crazy Richard’s brand or Krema brand)
¼ cup Diabeti Sweet brown sugar substitute
1 Tablespoon cinnamon
2 teaspoons clear vanilla
¼ teaspoon butter extract
¼ cup water
12 egg whites

Preheat oven to 375^o F.
In large mixing bowl, stir together all dry ingredients and peanut butter. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer. Will be really runny so don’t worry.

Allow to sit for 15 minutes while oven heats and you prepare the baking pan.

Spray and wipe out a large capacity 6 muffin pan. Divide batter evenly into each section.

Bake for 15-20 minutes. Remove from oven and cool in pan for about 10 minutes. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B
1 T. Peanut butter (healthy fat)

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Smokey Top Secret Heinz Ketchup
Variation of a ketchup recipe from Lionstar

One 12-ounce can tomato paste
1/4 cup Splenda
1 cup white vinegar
1 cup water
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 capful (about 1 teaspoon) Wright’s Hickory Smoke Flavoring, NSA

Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth.
When mixture comes to a boil, reduce heat and simmer for 20 minutes, stirring often.
Remove pan from heat and cover until cool. Chill and store in a covered container.
Makes 3 cups.

Sweet and Sour Turkey Meatballs
A healthier version of the Ham Ball recipe elsewhere on my blog.

3 lbs. ground turkey (93/7 or 99/1 or a combination)
1 Tablespoon Onion Powder
1 Tablespoon dry minced onions
4 egg whites, slightly beaten with fork
Black pepper to taste

Topping:
¼ cup Diabeti Sweet Brown Sugar substitute
2 cups Ketchup, NSA (see recipe above)
2 t. dry mustard
3/8 cup apple cider vinegar

Preheat oven to 350 degrees F.

Combine first 5 ingredients and form into 18 balls. Place in sprayed and wiped large glass pyrex baking dish.

In small mixing bowl, combine all topping ingredients and pour over meatballs.

Bake for 1 hour.

Makes: (18) 2-3 oz. Servings Protein B
Free veggies

Rhubarb Sauce
A few bites of this make your mouth taste good!!

¾ lb of fresh rhubarb, cleaned and cut into 1” pieces
1 cup water
½ cup strawberries
¼ cup Splenda or to taste
1 teaspoon vanilla
2 teaspoons arrowroot

In medium sauce pan over medium heat, cook together water, rhubarb, Splenda and strawberries. Bring to boil and add vanilla. Cook for 15 minutes or until mushy. Stir with a fork and then stir in the arrowroot. Reduce heat and cook for 15 minutes longer or until desired thickness. Stir occasionally.

Cool. Refrigerate.

Rhubarb is a Veggie ‘A’ – not a freebie. While reducing, eat only at meals where veggie ‘A’ is permitted and then monitor closely.

I enjoy 3 or 4 bites of this after lunch and dinner. Like a treat!!

Real Banana Bread
Moist and smooth!!

2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
2 Tablespoons cinnamon
3 cups sliced frozen bananas, completely thawed (will be very runny, that is OK)
1 teaspoon maple extract
2 teaspoons clear vanilla

Preheat oven to 350^o F.

In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.

Fold in the beaten egg whites and stir until all the egg foam disappears.

Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 15 - 20 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags. Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)

To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go!
My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce

Living Lean variation – Add ¼ cup semi-sweet chocolate bits to batter before baking.

Crustless Pumpkin Pie
A Lakescape experiment that tasted great!

4 egg whites (large eggs – no yolks)
1 teaspoon cinnamon
½ teaspoon nutmeg
2 Tablespoons Splenda
1 teaspoon clear vanilla
½ cup pumpkin

Preheat oven to 350^o F.
In medium mixing bowl, stir together all ingredients.
Beat with mixer until well blended (about 3 minutes)

Lightly spray and wipe a 2-cup loaf pan. Spread batter evenly bake for 24 – 30 minutes or until knife comes out clean. Allow to cool. Remove from pan and cool completely on wire rack.

Full recipe makes: 4 – Protein A and ½ cup Carb B. Supplement as required.

Vegetable Soup II

1 small can NSA tomato paste
1 can diced tomatoes (NSA)
1 can water [I rinse out the diced tomato can twice]
1 small can water [I rinse out the tomato paste can]
1 large onion, chopped
½ t. black pepper
1 -2 stalks celery diced fine OR 1 tablespoon celery flakes
3 cups NSA turkey or chicken broth (homemade works the best)
1 tablespoon onion powder
1 t. California garlic powder
1 – 2 tablespoons parsley flakes
¼ cup white balsamic vinegar
2 teaspoons Pasta Seasoning (NSA) from Trader Joe’s
1 small bag frozen green beans
1 small bag baby carrots
½ very large bag of mixed vegetables [I use the king size bag of Bird’s Eye Normandy blend from Wal-mart – broccoli, cauliflower, carrots, zucchini, and yellow squash]

In large stock pot, sauté onions and celery in about ¼ cup White Balsamic vinegar for about 5-10 minutes. Stir in tomato products and water. Turn heat to medium, add flavorings and bring to small boil. Add vegetables and bring to boil again. Cover and reduce heat to very low and simmer for 60 - 90 minutes.

Better the next day! And it freezes well, too!

I use mostly free veggies and just eyeball the carrot content of each bowl.

Pumpkin Muffins

3/4 cup rolled oats
¼ cup steel cut oats
1 cup pumpkin
¼ cup flaxseed meal (optional**Reducers use best judgment)
½ cup Splenda
1 Tablespoon Spice Mix II (see recipe for this here: Spice Mix II)
1 Tablespoon cinnamon
2 teaspoons clear vanilla
1 teaspoon fresh orange zest (optional) OR 2 Tablespoons of Sugar Free Davinci Caramel Syrup
12 egg whites

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients and pumpkin. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside.

In separate bowl, beat eggs for about 5 secs with hand mixer. Stir into oat mixture and combine well with mixer.

Allow to sit for 5 minutes while oven heats and you prepare the baking pan.

Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim.

Bake for 15-20 minutes. Remove from oven and cool in pan. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Pickled Eggs and Beets

18 – 24 hardboiled eggs, peeled
2 – cans NSA sliced red beets
3/4 cup Splenda
½ cup water
1 cup Heinz white vinegar

In medium saucepan, combine all ingredients except eggs. Over medium heat, bring to boil and boil for 5 – 10 minutes.

Pour over peeled eggs and refrigerate overnight.

**Beets are a Carb A - NOT a freebie!!! Measure them if you are eating them!!

Grilled Mahi-Mahi and other Marinades
My favorite way to make fish!!

3 lbs. Mahi Mahi fillets (or any type of firm, mild fish)
1 bottle Orange Muscat Champagne Vinegar from Trader Joe’s**
** Reducers use best judgment – contains a small amount of sugar
1 teaspoon crushed garlic, or to taste
Black pepper to taste
Minced Onion (about ¼ cup or to taste)

Combine all ingredients in marinating pan adding fish last. Coat each side with marinate, cover tightly and allow to sit at least 2 hours or overnight. Grill until opaque and flaky. Pour extra marinate over fish while grilling.

I do mine on my gas grill for about 6 – 8 minutes per side, depending on thickness of fish.

Best the next day and freezes well.

Reducer Friendly variation – as a substitute for the Orange Muscat vinegar, use this instead to make it a POP meal:

¾ - 1 cup White Balsamic Vinegar
Zest from 1 orange
Small amount (about 1-2 tablespoons) juice from the orange (optional)

Herb de Provence marinade:

¾ - 1 cup Raspberry Zinfandel Table wine (or other fruit flavored wine)
1 teaspoon crushed garlic, or to taste
Black pepper to taste
Minced Onion (about ¼ cup or to taste)
Herb de Provence herb blend from Whole Foods (about 1 tablespoon or
to taste)

Sautés

I serve these either plain or mixed into my rice,
barley or steamed squash!!
Also great served with any meal as is since they only use Free Veggies!!

Sauté in about ¼ cup of white balsamic vinegar in medium saucepan over medium heat until transparent or to taste: (amount of each ingredient used is up to you!!)

Mix #1: sweet and/or yellow onions, sliced portabella mushrooms,
green peppers, hot peppers to taste (optional)

Mix #2: celery**, onions, fresh or dried parsley, hot peppers (optional)

Mix #3: green onions (greens and all), sweet onions, bell peppers (mix of red, green, yellow, and orange), mushrooms, hot peppers to taste (optional)

I dice all of my veggies on the larger size, not too small.
All free veggies – good at any meal!!

**Celery isn't a free veggie, but the amount you will get with each serving is minimal.

Mushrooms Italiano
Tastes like pizza and makes your house smell like it too!!
Actual quantities of each ingredient will vary depending on the amount of
mushrooms and tomatoes and size of baking dish.

24 oz (or more) Cleaned mini Portabella Mushrooms (White Mushrooms work fine too) (I slice the bigger ones in half)
6-10 Grape tomatoes
Good white balsamic vinegar (I use Trader Joe’s)
Dry or fresh basil to taste
Dry or fresh oregano to taste
Italian Seasoning to taste
Onion powder to taste
Garlic powder to taste (I use Trader Joe’s California Garlic Powder)

Preheat oven to 400^oF. Pour enough vinegar in baking dish to just over the bottom. Wash mushrooms and tomatoes (ok to leave wet). Place in single layer in glass baking dish (9 x 13 or whatever size they will fit into). Fill in gaps with grape tomatoes. Sprinkle generously with white balsamic vinegar making sure each piece is wet, but not submerged. Sprinkle generously (to taste) with onion powder, garlic powder, oregano, Italian seasoning and basil in that order. Bake for 45 minutes. Remove from oven and allow to cool slightly, and then remove to storage container. Scrape any juice/brownings into container, too. Don’t worry if it bakes dry, just allow pan to soak before washing! Allow to cool and then refrigerate overnight for best results. Tomatoes will form a juice when allowed to cool. Serve cold or reheat. Use juice as topping for potatoes, rice, chicken, beef, or as salad dressing! Also great as topping for On Plan Pizza!

Contains all FREE veggies, so reducers can enjoy this at any meal!!

Tuna Salad
Yummy served over a bed of baby mixed greens and a few grape tomatoes!
(And this coming from someone who hated tuna!!)

2 cans NSA canned Tuna (I used Tongol Tuna from Whole Foods)
1-2 tablespoons finely diced onion
1-2 tablespoons finely diced celery
Black pepper to taste
2/3 cup cucumber juice**

In small mixing bowl, combine all ingredients and stir well.
Divide into appropriate portions and refrigerate for several hours or overnight.
Stir before eating.

Makes : (4)- 2 oz. servings Protein A

**Cucumber Juice is the juice from my Sweet and Sour Cucumbers, which is just apple cider vinegar, water, Splenda and sliced cucumbers. I have this on hand all the time, so I just use some of the seasoned juice from this in my Tuna Salad.

Basil-Tomato Herb Muffins

Delicious and portable when served with a Big Salad for a Lite Lunch!

1 cup rolled oats
½ cup steel cut oats
1/3 cup sun dried tomatoes, diced
¼ cup flaxseed meal, optional
1 T. basil
1 T. Oregano
1 T. Italian Seasoning, nsa
1 t. garlic powder
1 T. minced dry onion
1 t. onion powder
¼ cup water
1 cup zucchini, mashed (measure after mashing)
12 egg whites, beaten to soft peaks

Preheat oven to 350^o.
In large mixing bowl, combine all dry ingredients and then remaining wet ingredients except for egg whites. Set aside.

Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.

Fold in the beaten egg whites and stir until all the egg foam disappears.

Lightly spray and wipe an extra large (Texas sized) 6 muffin baking pan. Divide batter evenly into each and bake for 15 - 20 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags. These freeze well.

Makes 6 servings containing 2 oz. – Protein; ½ cup Carb B

Tomato Herb Breadsticks
Enjoy these with your favorite marinara or
toasted and served with Vegetable Soup!

2 cups rolled or quick oats
1 cup steel cut oats
1/3 cup sun dried tomatoes, diced (3 oz package)
¼ cup flaxseed meal, optional
¼ cup oat bran, optional
1 T. basil
1 T. Oregano
1 T. Italian Seasoning, nsa
1 t. garlic powder
2 t. onion powder
2 ½ cups water
4 egg whites, beaten to soft peaks

Preheat oven to 350^o.
In large mixing bowl, combine all dry ingredients and then remaining ingredients except for egg whites. Set aside.

Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.

Fold in the beaten egg whites and stir until all the egg foam disappears.

Lightly spray and wipe (2) 5 x 9 loaf pans. Divide batter evenly into each and bake for 30-45 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Cut each loaf into 6 equal pieces. Store in Ziploc bags. These freeze well.

Makes 12 servings containing : ½ cup Carb B, minimal protein (freebie!)

Dee’s Turkey Burger Mix
This mixture really makes turkey burgers come alive!!
Thanks Dee!!

2 pounds ground turkey or chicken breast
4 tablespoons minced dry onion
2 teaspoons onion powder
1 teaspoons garlic powder
2 Tablespoons dry Basil
2 Tablespoons oregano
3 oz. package DRY sun dried tomatoes, ground to powder
1 teaspoon black pepper

In small mixing bowl, combine all dry ingredients.

In large mixing bowl, combine meat and dry mix until well blended.

Refrigerate for several hours or overnight. Form into patties and grill.

Apple Caramel Flaxseed Muffins
Due to the nature of the ingredients, save this recipe for Living Lean!!

1 ¼ cup flaxseed meal
½ cup Splenda
2 T. Caramel SF Davinci Syrup
1 Tablespoon cinnamon
1 teaspoon nutmeg
¾ cup water
1 Tablespoon clear vanilla
4 egg whites, beaten to soft peaks
1 medium apple, finely diced (with peel) or shredded

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined. Will be moist, but not sopping wet. Set aside.

In separate bowl, beat eggs until soft peaks form. Stir into flax mixture and combine well with mixer.

Allow to sit for 20 minutes while oven heats and you prepare the baking pan.

Spray and wipe out a regular sized 12 muffin pan. Divide batter into each section. It is OK if it fills above the rim.

Bake for 15-20 minutes. Remove from oven and cool in pan. Freeze.

Makes (12) Servings of 1¼ Tablespoons flaxseed meal, minimal fruit and protein.

I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.

Use as a supplement if you suffer from dry skin or constipation!
Recommended serving = 1 muffin per day as needed.

Spicy Turkey Meatballs in Tomato Sauce

This recipe is my take on one from the Provida Recipe Exchange.

Meatballs:
2.2 pounds ground turkey breast (or half breast/half 93/7 turkey)
2 teaspoons red pepper flakes
½ Tablespoon crushed garlic
½ Tablespoon NSA Chili Powder (I use Spice Hunters Chili Blend)
Black pepper to taste

Mix garlic and chili powder in small bowl, then mix with meat thoroughly. Sprinkle black pepper and mix again. Set aside.

Sauce:
1 small bunch green onions, diced (greens and all)
White balsamic vinegar (enough to cover the bottom of the pot)
1 large yellow onion, diced
1 pound sliced portabella mushrooms
1 green pepper, diced
3 jalepeno peppers, diced fine with seeds
2 stalks celery, diced fine

Saute above ingredients in large pot until onions are transparent.
Add:
3 cans NSA diced tomatoes
1 teaspoon oregano (or more if you like)
½ Tablespoon crushed garlic
½ Tablespoon NSA Chili Powder (I use Spice Hunters Chili Blend)

Simmer for 30 minutes over low heat.

While sauce is simmering, form turkey mix into meatballs and brown in a small amount of white balsamic vinegar in small nonstick frying pan. Add more vinegar as needed. Brown on all sides and add to sauce.

Cover and simmer on low for 2-3 hours.

Recipe contains: Protein and Free Veggies (the small amount of celery is negligible)

Size of meatballs will determine the number of servings. I made 12 meatballs for serving size after cooking of about 2.5 oz. each.

Yummy served over Brown Jasmine Rice mixed with Saute #1!!

Other Recipes are here: Healthy Recipes for Living Lean (and most are reducer friendly too!)

My Tips for Living Lean

My Tips for Living Lean and Healthy…

(updated 2008)

- Cardio in your THR is still important!! Monitor it closely. No slacking. And change it up once in a while!! I do biking and power walking.
[It is good to change up the routine - I am now alternating my bike cardio sessions with powerwalking]

- Toning is still important, too! No slacking here either!! The more you do, the better you look!!
[Rest and recovery periods are important. I now do my upper body toning every third day and have moved to a reverse pyramid plan. I will alternate this with a regular pryamid plan a few times a week.]

- Weigh yourself EVERY DAY to look for trends and red flags. Just don’t panic when the scale jumps around even if you are POP. Analyze your food and exercise program and see where the problem is.
[Since writing this, I have learned a LOT more about my body and it's needs and also what I want it to look like. SCALE WEIGHT IS JUST A TOOL. NOT THE BE ALL END ALL!!! I have decided that being fit and having a healthy body fat percentage is more important to me than a number on the scale. Hence, I only weigh occassionally and go more by my body fat calipers and how my clothes fit. Both are better indicators than the scale number!!]
[
- Limit off plan meals/foods as much as possible. I know I feel better when I eat clean. Too much, too soon can cause problems. Crazy days aren’t an option. Maybe a crazy meal, once a month – OR LESS!!!
[Another recent revelation was that once I fired up that old metabolism, I NEEDED TO EAT EVEN MORE!! Staying POP, I was not consuming enough calories and I got myself back into starvation mode!! And considering how much I ate already, this was a real shock!!! But, since adding the required calories (thru healthy nutrient dense foods - NOT ICK) and also some healthy fats and EFA supplements, I feel a LOT better and am working on reducing my BF% to 18-20%. I am currently at 23.5%. You really do need to eat to lose!!]

- Add things back in SLOWLY. Again, too much, too soon causes problems.
[Monitor but be brave - More is better (see comment above)]

- Try new healthy foods. Search out new flavors now that your taste buds are finely tuned!! You will be surprised at what appeals and doesn’t appeal to you anymore. (Pizza – YUCK; Cauliflower – YUMMMMM)
[Still applies....latest addition to my favorites is rhubarb!!]

- Keep drinking plain water, 100+ ounces per day!!!
[Never goes out of favor!!!]

- Always be prepared!! Keep plenty of healthy on plan foods on hand and take your cooler and water jug with you!! No reason to stop now!!
[Again, definately a must!!!]

- Keep eating 5-6 meals per day and journaling your food and exercise. Helps you see trends and head off problems before they get out of hand. Also keep track of other things in your life. TOM, stress issues, physical ailments, lack of sleep, cardio, and toning can all impact your weight almost overnight!
[Sounds like a lot of work, but by doing this, I figured out my recent problems with staying POP and gaining!!!]

- Recheck your bodytype once in a while. If you start gaining while remaining POP (including cardio and toning), maybe you are not eating what your body needs [probably NOT ENOUGH!!!!!]. Snacks are the key. Too many carbs, even healthy ones, can cause problems.
[But the addition of some healthy fats and nutrient dense food is definately a necessity in a healthier lifestyle!! Nuts are not the enemy!!!]


All you learned while reducing should help you live lean for the rest of your life! Don’t let life get in the way. YOU are important FIRST – then everything else. Be selfish. Keep healthy food and exercise as priorities! Their importance has not changed just because you lost all the weight. Habits – both good and bad - can be hard to break and/or relearn. Why go back? Don’t let Easy Street tempt you!! The longer you stay in a healthy mindset, the easier it ALL gets. It does become your lifestyle – make it work for you!! Finding the balance is the key. And this doesn’t happen overnight. Just because you are Living Lean doesn’t mean you can eat/do anything you want. If you do, you will be right back where you started and that should NOT be an option. It’s NOT FOR ME!!

[And also rethink your goals once you have been Living Lean for a while...your body and you are worth it!!]

Healthy Recipes for Living Lean!

These recipes are almost all reducer friendly too.
Please take note of Living Lean options.

Granola II
It is carb only!!
Tastes great mixed with applesauce or my Strawberry 'Ice Cream'

3 cups regular rolled oats, uncooked
3 cups puffed brown rice
¼ cup Splenda
½ cup Diabeti Sweet Brown Sugar Substitute
¼ cup flaxseed meal (optional)
¼ cup oat bran (optional)
2 Tablespoons cinnamon
2 teaspoons clear vanilla
1 teaspoon coconut extract
1 cup water

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients. Set aside.
In small mixing bowl (or oversize measuring cup), combine all wet ingredients thoroughly. Pour this over dry ingredients and stir until thoroughly combined and all oats are covered. Will be moist, but not sopping wet.
Spread out evenly on silpat on large baking sheet. (Could use non –stick Reynolds foil or parchment, too.) Bake for 30 – 45 minutes or until golden brown. Do not overcook! Cool on pan. Keep in airtight container or portion out to Ziploc bags.

Makes about 9 – 10 - ½ cup servings of granola. (All carbs)
If measuring for use during the reduction phase, please be advised that even though this is technically cooked, your portions would measure as follows:
¼ cup granola = ½ cup carb
½ cup granola = 1 cup carb

Living Lean version – You could add or sub in any other dried fruit like raisins, apricots, or banana chips or almonds and walnuts.

Variation - If you don't have the Diabeti Sweet Brown Sugar, use 3/4 cup Splenda total and 1 teaspoon of maple extract.

Christmas 2007 version - Add 2 tablespoons of honey and 1/2 cup slivered almonds to mixture before baking. After it has cooled, stir in 3/4 cup raisins and/or 1 cup of dried apple slices.
(This is my gift version for non plan eaters!!)

Gingersnap Muffins
(updated 4-2008)

1 cup rolled oats
½ cup steel cut oats
6 T. flaxseed meal (optional)
½ cup Diabeti Sweet Brown Sugar Substitute*
(*If you don't have this, you can sub 1/2 cup Splenda and 1/2 teaspoon maple extract for a similar flavor)
1 Tablespoon cinnamon
1 Tablespoon ginger
2 teaspoons ground cloves
2 teaspoons clear vanilla
½ teaspoon maple extract
¼ teaspoon butter extract
½ cup water
orange zest (about 2 teaspoons), optional
12 egg whites

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside.
In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer.
Allow to sit for 5 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim.
Bake for 15-20 minutes. Remove from oven and cool in pan. Freeze.

Makes (6) Servings of 2 oz. Protein A and ½ cup Carb B

Basil Tomatoes

Have too many tomatoes? I did and I wanted to make something quick and easy to use them up! Here’s what I came up with!!
Note: Actual quantities of each ingredient will vary depending on the amount of tomatoes and size of baking dish.

Ripe tomatoes – qty – as many as you want (Any and all kinds will work. I have used grape, cherry, Roma, vine, and beefsteak all with great results!)
Good white balsamic vinegar (I use Trader Joe’s)
Dry or fresh basil to taste
Onion powder to taste
Garlic powder to taste (I use Trader Joe’s California Garlic Powder)

Preheat oven to 400^oF. Wash tomatoes (ok to leave wet). Slice large tomatoes into ½ inch slices and place in single layer in glass baking dish (9 x 13 or whatever size your tomatoes will fit into). Fill in gaps with grape tomatoes, if available. Sprinkle generously with white balsamic vinegar making sure each piece is wet, but not submerged. Sprinkle generously (to taste) with onion powder, garlic powder, and basil in that order. Bake for 45 minutes. Remove from oven and allow to cool slightly, and then remove to storage container. Scrape any juice/brownings into container, too. Don’t worry if it bakes dry, just allow pan to soak before washing! Allow to cool and then refrigerate overnight for best results. Tomatoes will form a juice when allowed to cool. Serve cold or reheat. Use juice as topping for potatoes, rice, chicken, beef, or as salad dressing! Also great as topping for On Plan Pizza!

Variation – Before adding vinegar and spices, add sliced Vidalia onions and/or sliced peppers (any color) on top of tomatoes. Cut back on onion powder slightly or omit. Baking time may need to increase a few minutes, too. Bake until onions/peppers are tender crisp.

Variation II – (A Living Lean option) – Add a little (about 1 - 2 tsp. per slice) of finely grated low fat/part skim mozzarella cheese after about 30 minutes of baking. Bake until slightly browned.

Variation III – (Sweet and Sour version) – Before adding vinegar and spices, add thinly sliced fresh pineapple on top of tomatoes. Continue as written. Baking time may need to increase a few minutes. Bake until pineapple is slightly browned.

Lakescape Variation – Add sliced summer squash and whole or sliced portabella mushrooms before seasoning. Bake for 1 hour. My new favorite variation!!

Jenny’s Zucchini Spice Muffins
These make a great portable snack!

½ cup steel cut oats
1 cup rolled oats
1/3 cup Brown Sugar Substitute (Diabeti Sweet)
1 Tablespoon cinnamon
1 Tablespoon Spice Mix II (see below)
¼ cup flaxseed meal
1 cup grated zucchini (measure after grating)
2 teaspoons vanilla
2 Tablespoons DaVinci Sugar Free Caramel Syrup
1 teaspoon coconut extract (optional)
12 egg whites, beaten about 15 secs (don’t get these too puffy)

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients (oats, flaxseed meal, brown sugar sub., spice mix and cinnamon). In small mixing bowl (or oversize measuring cup), combine zucchini, vanilla, coconut extract and Davinci syrup). Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist, but not sopping wet. Set aside.
In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer.
Allow to sit for 5 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter into each section. It is OK if it fills above the rim.

Bake for 15-20 minutes or until knofe comes out clean. Remove from oven and cool in pan. These freeze well.

Makes (6) Servings
Each serving contains:
2 oz. Protein A
½ cup Carb B
Free veggies

Spice Mix II

Combine the following ingredients in an old large cinnamon container and shake well:

4 Tablespoons Cinnamon
2 Tablespoons Nutmeg
3 Tablespoons Coriander
3 Tablespoons Ginger
3 Tablespoons Allspice

Shake before measuring.

Strawberry Ice Cream – 6WBM style

This is really a frozen smoothie that came out so creamy, it tastes like Strawberry Ice Cream only without the cream and fat!!

Make these first:

Vanilla Puffs

I make these 6 at a time in my 6-loaf silicon baking dish.

12 egg whites
6 squirts clear vanilla (about 3 tsp.)
6 tsp. Splenda

Preheat oven to 400^o F. In medium mixing bowl, beat together all ingredients with hand mixer until stiff peaks form. Divide evenly into 6 loaf silicon baking dish. Bake for 12-13 minutes. Allow to cool for 2-3 minutes and then remove from pan. They should slip right out. Set aside and allow to cool. These can be made ahead and stored in the fridge.
Makes (6) puffs.

Each puff is : 2 oz. Protein A

Strawberry Ice Cream – 6WBM style

For each serving , use the following:
½ cup slightly thawed or fresh strawberries
½ tsp. clear vanilla
Splenda to taste (I use about ½ - 1 tsp. depending on the sweetness of my strawberries. You may not need any sweetener!)
1 tsp. Torani White Chocolate Sugar Free Syrup
1 Vanilla Puff, torn into about 4-5 pieces

Using the Tall cup of the Magic Bullet (or blender), add ingredients in order given.
Using the whipping blade, whip until large chunks are all gone and mixture is smooth.
You may need to shake the cup while whipping to get everything blended together, but it will eventually all blend and get smooth! Whip for about 10 - 15 seconds more and then pour into plastic container with lid and freeze overnight. Repeat with remaining puffs if desired.

These taste better once they are completely set up and frozen. When you are ready to eat, allow to thaw slightly for easier scooping. I put mine in the fridge to thaw for a few hours and enjoy this as my PM snack! Comes out like soft serve strawberry ice cream!

Each serving is: 2 oz. Protein A
½ c. Fruit A

Mock Banana Bread II
A new variation that is better than the original!

2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
2 Tablespoons cinnamon
2 teaspoons banana extract
1 teaspoon maple extract
2 teaspoons clear vanilla
3 cups NSA Mott’s applesauce

Preheat oven to 350^o F.

In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.

Fold in the beaten egg whites and stir until all the egg foam disappears.

Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 20 - 25 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags. Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)

To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go!
My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce,

Living Lean variation – Add ¼ cup semi-sweet chocolate bits to batter before baking.

Cranberry-Orange Oat Bread
My variation of the original recipe I got from Liz Maxson!
(My favorite breakfast!)

2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
1 heaping Tablespoon cinnamon
Zest and juice from 1 large or (2) small oranges
1 teaspoon orange extract
2 teaspoons clear vanilla
3 cups frozen cranberries, chopped to desired texture [I use a whole 12 oz. bag]
3 cups NSA Mott’s applesauce

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for cranberries and egg whites. Pour this over dry ingredients and stir until thoroughly combined. Stir in cranberries. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 30 - 45 minutes. Allow to cool for 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.

Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, 1 cup fruit)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
These taste best the next day. They freeze well, too! A healthy breakfast for anyone on-the-go!

Lemon Poppy Seed Bread
Healthy and plan friendly version of an old favorite!

2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
1 Tablespoon black poppy seeds**
Zest and juice from (2) lemons
2 teaspoons lemon extract
2 teaspoons clear vanilla
3 cups NSA Mott’s applesauce

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients (oats, Splenda, and poppy seeds). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 24 minutes. Allow to cool for 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.

Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B,½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.

**Not a recommended ingredient for the reducing phase. Use your best judgment.

Spice Oat Bars
I love Spice Cake and I wanted to figure out a plan friendly and healthier version.

2 cups regular rolled oats, uncooked (quick oats work ok, too)
1 cup steel cut oats, uncooked
12 egg whites (large eggs – no yolks), beaten until soft peaks form
3/4 cup Splenda
1 heaping Tablespoon regular cinnamon
1 heaping Tablespoon Spice Mix**
1 teaspoon maple extract
2 teaspoons clear vanilla
3 cups NSA Mott’s applesauce

Preheat oven to 350^o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, spice mix and cinnamon). Set aside.
In medium mixing bowl, combine remaining ingredients thoroughly except for egg whites. Pour this over dry ingredients and stir until thoroughly combined. Allow to sit for 20 – 30 minutes while you separate and beat the egg whites.
Fold in the beaten egg whites and stir until all the egg foam disappears.
Lightly spray and wipe a 6 loaf silicon baking pan or (6) 2-cup loaf pans. Divide batter evenly into each and bake for 20 - 25 minutes. Allow to cool for 5 - 10 minutes. Remove from pan and cool completely on wire rack. Store in Ziploc bags.

Makes 6 PWO servings. (2 oz. – Protein; 1 cup Carb B, ½ cup fruit; You will need to add ½ cup fruit to make a complete PWO meal.)
To serve, cover and heat in microwave oven for 30 - 45 seconds. If frozen, cooking time may have to be increased a few seconds.
My extra ½ cup fruit is either fresh apple or ½ cup of my homemade applesauce.

**To make my Spice Mix, combine the following spices in an old, large cinnamon container:

2 Tablespoons Siagon cinnamon
2 Tablespoons ground ginger
2 Tablespoons allspice
2 Tablespoons coriander
2 Tablespoons nutmeg
Shake well to combine. Use 1-2 Tablespoons in Spice Oat Bars and save the rest for the next batch!

Chewy Honey Grain Bars
I think these are better than Rice Krispie Treats and they are healthier, too!!

This recipe is DEFINITELY for LIVING LEAN!!
Reducers - save it for then!!

2/3 cup honey
½ cup peanut butter (Crazy Richard’s works best – it’s just crushed peanuts with nothing else added!!)
1 teaspoon clear vanilla
4 cups Kashi 7 Whole Grain puffed cereal**
½ cup semi-sweet chocolate chips (optional)

In medium saucepan, combine honey and peanut butter. Cook over low heat for about 2 – 3 minutes. Remove from heat. Stir in vanilla and then chocolate chips. Stir until melted. Add in cereal. Stir until well coated. Turn into 10 x 10 baking dish (no non-stick spray needed!) and smooth top with spoon. Chill until firm, at least 1 hour. Turn out onto cutting board and cut into squares.

Makes about 24 – 36 pieces, depending how you cut it!!

**If you don’t have this particular cereal, you could use 4 cups of plain puffed brown rice cereal.

Cilantro and Salt-free Salsa

I have been trying to get a good salsa recipe with no added salt or oil. I don't really like cilantro either, but you could add a little if you want. I came up with this!

3lbs. Roma Tomatoes, diced
1 – jalapeno pepper, finely diced
1 – Banana pepper, finely diced
3 – mild peppers, diced
1 each green, yellow and red peppers, diced
2 medium sweet onions, diced (I used Vidalias)[or use 1 bunch green onions (stem and all) and (1) sweet onion]
1 small can Contadina Tomato paste
½ cup Heinz apple cider vinegar
¼ cup Splenda [or sugar]
½ t. garlic powder
½ t. onion powder
¼ cup water (to rinse can)
juice from ½ of medium lime

In large mixing bowl, combine all peppers, onions and tomatoes. In small mixing bowl, combine remaining ingredients thoroughly. Stir into tomato mixture until well combined. Refrigerate overnight to let flavors blend. This tastes better after a few days. I dice the hot peppers very fine, but everything else, I leave in larger chunks.

Vegetable Soup

1 small can NSA tomato paste
1 can diced tomatoes (NSA)
2 cans water [I rinse out the diced tomato can twice]
1 sm can water [I rinse out the tomato paste can]
1 large onion, chopped
½ t. black pepper
1 tablespoon celery flakes (or 2 stalks of regular celery, diced fine)
2 t. salt free chicken bouillion (or 3 cups homemade chicken, turkey or beef broth)
1 – 2 t. onion powder
1 t. California garlic powder
1 – 2 tablespoons parsley flakes
1 small bag frozen green beans
1 small bag baby carrots
½ very large bag of mixed vegetables [I use the king size bag of Bird’s Eye Norwegian blend from Wal-mart – broccoli, cauliflower, carrots, zucchini, and yellow squash]

In medium stock pot, whisk together tomato products and water. Turn on heat to medium and add onions and flavorings and bring to small boil. Add vegetables and bring to boil again. Cover and reduce heat to very low and simmer for 45 – 60 minutes.

Better the next day! And it freezes well, too!

I use mostly free veggies and just eyeball the carrot content of each bowl. I sometimes saute the onions and celery in about a tablespoon of white balsamic vinegar for about 5 - 10 minutes before adding the rest of the ingredients.

Sweet and Sour Baked Pork Chops

12 lean pork chops, thin with extra fat trimmed
pepper to taste
1-6 oz. can Contadina tomato paste
1 cup splenda
½ t. maple extract
1 t. dry mustard
¾ cup apple cider vinegar

Preheat oven to 350 degrees F.

Trim extra fat from pork chops and lay on NS foil lined baking pan. Sprinkle with black pepper.

Whisk together remaining ingredients until smooth. Spread over pork chops and bake for 1 hour.

Balsamic Chicken and Onions

10 - 12 chicken breasts with no additives or enhanced broth
½ - ¾ cup balsamic vinegar (no salt added – I use Trader Joe’s big jug kind)
Onions, peeled and sliced about 3/8 – ½” thick (vidalias work the best, but any sweet or yellow onions will work!) Keep in ring slices as much as possible!!
1 teaspoon (approximate) crushed garlic (I use the kind in the jar that has only garlic and citric acid – no sodium!)
black pepper to taste

In 13 x 15 glass baking dish, pour balsamic vinegar to cover bottom. Add garlic and black pepper, distributing evenly. Add chicken breasts and coat both side with the juice. Place sliced onions on top of chicken and coat both sides with the marinate. Cover with foil and refrigerate for 6 – 8 hours or overnight. Grill chicken and onion slices on medium high heat for 5 – 8 minutes per side depending on your grill and size of chicken breasts. Don’t overcook the chicken. Remove from grill and finish cooking in microwave if necessary. Chicken stays moist and juicy that way! Onions may be done before chicken. Grill them until they are tender crisp and outside is caramelized slightly. Watch that they don’t burn!! Serve onions with chicken. I portion all my chicken into 2 – 3 oz. servings and place a few onion rings in each baggie.

I love onions marinated in this so much, lately I have been marinating and grilling just onions and I eat them with every meal because they are free food!! Vidalia onions work the best, but any sweet or even yellow onions work fine, too!!

Enjoy!

Living Lean Apple Oat Muffins

½ cup steel cut oats
1 cup rolled oats or rolled multigrain cereal
1 apple, peeled and diced fine
¼ c Splenda, heaping
1 heaping tablespoon cinnamon
¼ - ½ cup unsweetened applesauce
3/4 - 1 cup water
2 t. vanilla
½ t. maple extract

In medium mixing bowl, combine first five ingredients, coating apples evenly. Stir in applesauce and set aside. In 2 cup measuring cup, stir together water, vanilla and maple extract. Pour over oat mixture and stir until well blended. Allow to sit and absorb moisture while oven preheats.

Preheat convection oven to 375 F. Prepare large capacity 6-muffin pan. (I spray and wipe.) Stir the batter and divide evenly into the pan and bake for 20 – 25 minutes. Allow to cool for 15 minutes in pan. Remove from pan and finish cooling on rack.

Very moist!! And freeze well, too.

I make these to have with my dinner as each one is about ½ c. carb and a little fruit. Since the fruit is in this, some may need to use this as part of a preworkout meal if not LL.

Apple Cinnamon Granola
This is a recipe I tweaked from the forums. It is carb only and a little fruit.

1 1/2 cups regular rolled oats, uncooked
1/2 cup steel cut oats, uncooked
1/4 heaping cup Splenda
1 heaping teaspoon cinnamon
2 medium golden delicious apples, peeled and very finely diced
1/2 teaspoon maple extract
1 teaspoon clear vanilla
3/8 cup water

Preheat oven to 275^o F.
In large mixing bowl, stir together all dry ingredients (oats, splenda, and cinnamon). Set aside.
In small mixing bowl (or oversize measuring cup), combine all wet ingredients thoroughly (water, vanilla, and extract). Pour this over dry ingredients and stir until thoroughly combined and all oats are covered. Will be moist, but not sopping wet.
Stir in apples.
Spread out evenly on silpat on large baking sheet. (Could use non –stick Reynolds foil, too.) Bake for 45 – 60 minutes or until golden brown. Do not overcook! Cool on pan. Keep in airtight container or portion out to Ziploc bags.

Makes about 3 cups of granola. (All carbs)
If measuring for use during the reduction phase, please be advised that even though this is technically cooked, your portions would measure as follows:
¼ cup granola = ½ cup carb
½ cup granola = 1 cup carb

Living Lean version – You could add or sub in any other dried fruit like raisins, apricots, or banana chips.

Chunky Spaghetti Sauce

½ cup white balsamic vinegar
¼ cup water
2 sweet onions, coarsely chopped [I use Vidalias in season, otherwise, yellow onions work ok]
1 each green, red, orange and yellow peppers, coarsely chopped
1 8-oz. container sliced portbella mushrooms, rinsed
1 medium can NSA diced tomatoes
1 6-oz. can Contadina tomato paste
1 large can NSA crushed tomatoes
Water to rinse cans (about ½ cup)
4 cloves fresh garlic, crushed
2 T. Splenda (or to taste)
1 T. Italian Seasoning
½ T. basil
1 t. oregano
½ t. black pepper

In large soup pot, in medum heat, sauté onions, peppers, and mushrooms in vinegar and water until onions are opaque. Add tomato products and rinse the cans. Add garlic, Splenda, and herbs and stir well. Cover and simmer over very low heat for 30 – 40 minutes. Stir this every so often so it doesn’t stick!
Allow to cool and refrigerate. Makes about 12 cups of sauce.

All free veggies, so all body types can eat this at any meal!
This recipe freezes well, too. It also tastes better the next day, but it is good freshly made, too!

Variation for salsa – Add finely chopped hot peppers when sautéing other peppers (I used about 5 mildly hot peppers and it was not too hot for me!) Serve hot or cold with plan chips or veggie dippers!

Pumpkin Bread

½ cup steel cut oats, uncooked
1 ½ cups rolled or quick oats, uncooked
1 cup NSA applesauce
2 cups pumpkin [I used Libby’s]
¾ cup Splenda
2 T. cinnamon
1 t. nutmeg
¼ t. allspice
12 egg whites
2 t. clear vanilla
1 t. maple extract

In large mixing bowl, combine dry ingredients (oats, Splenda, spices). Stir in applesauce and pumpkin and combine well. Set aside.

In medium mixing bowl, beat egg whites, vanilla and maple extract until very light and frothy. [I beat it until it almost comes over the top of my mixing bowl – no liquid left, very meringuelike] Fold into oat mixture and stir until eggs are well blended.

Baking options:

I use my 6-loaf silicon pan to make these, but you could use regular muffin pans and check them after 15 minutes. Divide evenly into your baking pans. I bake my 6 loaves at 375 F for 20 minutes. Remove from oven and allow to cool in pan for about 10-15 minutes. Turn onto cooling rack to finish cooling, then refrigerate or freeze.

Makes 6 servings containing 2 Protein, 1 cup Carb, and minimal fruit. Add a banana and all body types can use this as preworkout a meal. If you make muffins, make a multiple of 6 so your portions come out equal.

Peachy Sweet Potatoes
(Based on a recipe from The Spirit of Christmas Recipes)

3 large sweet potatoes
2 T. Splenda
½ t. maple extract
½ t. ground cloves
2 t. cinnamon
1 large can No Sugar Added peach halves, drained

Wash and wrap sweet potatoes in foil and bake at 350 F until very soft (about 25 – 30 minutes). Remove from oven. Allow to cool slightly. Remove foil and skin. Place sweet potatoes in medium mixing bowl and mash with a fork. Stir in Splenda, maple extract, cloves, and cinnamon. Stir until well combined. Set aside.

Using a nonstick 12 muffin pan, place 1 peach half in each cup, pit side up. (There should be about 12 of these in the can or if not, cut the largest one in half so there is a peach in each cup.) Scoop about ¼ - 1/3 cup of sweet potato mixture into each peach. Sprinkle top of each with a little Cinnamon and/or Splenda (about a dash will do).

Bake at 350 F for 30 – 35 minutes.

Living Lean variation – Add a half of a large marshmallow to each peach before adding the sweet potato mixture.

Each cup makes about ¼ - 1/3 cup carb and a small amount of fruit.

Roast Turkey Breast with Jasmine Rice Stuffing

1 turkey breast, rinsed and patted dry
1 cup Apple Wine
1 cup water
2 T. onion powder
1 T. garlic powder
Black Pepper

Stuffing Ingredients:
2 cups Jasmine Rice, rinsed [I used a mixture of brown Jasmine and white Jasmine]
2 cups plain water
2 cups hot water with 2 t. no sodium chicken boullion, dissolved
2 stalks celery with leaves, finely chopped
1 onion, finely chopped
Parsley flakes to taste
Black pepper to taste
White balsamic vinegar

In large saucepan, sauté onion and celery in white balsamic vinegar until soft. Add all the water, parsley, and black pepper and stir. Stir in the rice and cook over low to medium heat until done (about 30 minutes for me – check often) All the broth should be absorbed.

Allow to cool while you fix the turkey breast.

In roaster pan, combine wine and water. Set aside.
In small bowl, combine garlic powder, onion powder, and pepper. Rub this on the breast (under the skin) and in the cavity. Set turkey breast cavity side up in the roaster pan. Fill cavity with rice mixture and secure flap. Any extra rice can be saved in the fridge.

Cover and bake stuffed turkey breast per instructions on the wrapper. [My 6 pound breast took about 2 hrs at 350 F.] Allow to rest for 30 – 45 minutes before slicing. Remove stuffing to separate bowl before slicing. Also remove the skin.

Cooking this meat side down keeps it nice and moist.
You can pour some of the drippings in the pan over the meat to add moisture, too.

This recipe includes carbs and protein. You will need to measure and weigh as required for your bodytype.