1 Packet Cream of Broccoli Soup
3 egg whites
1/4 tsp baking powder
1/2 C steamed broccoli
Place egg whites, soup and baking powder in mixing bowl and beat well. Divide steamed broccoli equally into 3 muffin cups and pour batter over the broccoli. Bake at 400 for 15 minutes. Counts as one MF meal, 1/4 lean and 1 green serving.
Prep Time: 15 mins (+4 hours marinating time)
Cooking Time: 15 mins
Ingredients
2, 6 oz. chicken breasts
1/2 cup cauliflower
1/2 cup broccoli
Marinade
2 tablespoons olive oil
4 tablespoons low sodium soy sauce
1/2 cup onion, chopped
2 cloves garlic, chopped
1/2 teaspoon ginger
Method
Blend marinade. Butterfly chicken breasts and tenderize till the breasts are of even thickness. Marinade with spices at least 4 hours or overnight. Grill chicken and steam veggies until desired softness.
Nutrition Info.
Cal 360 | Fat 16g | Chol 100mg | Carb 10g | Pro 43g
Yes, life is good. Today I officially hit goal! I am doing the Happy Dance. I have been on plan for a long time and it really paid off. Now I can start the next phase - transition. I have decided to stay on the 5/1 for one more week. I will start transition on July 7, 2008. From now on, I will watch what I eat and how much I eat. I am well on my way to being one of the 5% that keeps the weight off for good.
Truly Take Shape for Life and Medifast has changed my life. 50 years of being overweight, no, morbidly obese, is now gone forever. I know that I could not have done it without this program. Not only is it easy to follow, but the food actually tastes good. In the grand scheme of things, it is also very cost effective. I spend less using Medifast meal replacements than I did buying food from the grocery store, fast food places and convenience stops. Who knew that you could eat healthy nutritionally balanced food, lose the weight (130.6 pounds to be exact) and save money all at the same time?
I tell you, I am living proof that this program works and I would love to help others follow in my footsteps. I am a Certified Health Coach with Take Shape For Life and am still as excited about this program as the day I started. If I can help you, contact me at jensine_brown@ Yahoo.com and I will help you design a weight loss and maintenance plan to fit you.
I hope you all have a wonderful day! I know I will!
Yes, it is really almost time for the goodbye to one of my best friends forever. I have been with them for so long that it really hurts. I have given so much time and trust in this relationship, but I have had enough!!!
We met last year when I was at the end of my rope. The meeting was casual at first but soon became a love affair. In a way, it became consuming. I lost myself. I could not believe how well we got along. I knew that I could always depend on them to do exactly what they said they would. The only one in this relationship that changed was me. Now I am a Certified Health Coach helping other’s do the same.
By now you are probably wondering why I have to say goodbye to them. Well, the simple truth is that I am almost at goal and ready to start transition. 5/1 has been my best friend. Not only did it help me take off all the weight, but it taught me alot about myself too. I could not have done alot of the things that I do now without it. I have 5.7 lbs. left to lose. This will make it 135.6 lb. total loss. I will then be 1/2 of my former body size.
It has been an amazing journey. It has been the single most important step of my entire life. I am doing this blog this way because I know that there are many out there in blogland that have shared this journey with me, and many others that are just starting out. I am sure that some of you struggle but if you stick with it, you will not only lose the weight but gain so much more than that. The Take Shape For Life / MF program is complete and easy. We are the hard part. The mindsets we have and the triggers that sabotage us. This program is a combination of letting you recognize all of the things within you that keep you from being who you want to be.
I am a changed person because of this plan. I have conquered the demons in my head with regard to food. I know that I will be one of the 5% that keeps it off forever. How do I know? Simply this: I want to live the second half of my life in this new body. I like what I see. I had been heavy all of my life until I found Take Shape For Life / MF. Now at 51 years old, I am comfortable in my skin for the very first time. I wish I had found the program long ago. Many things would have been different in my life. That is okay though, I found the plan at the perfect time. I trusted it, I followed it the way it was written and it really gave me everything that it promised. What more could you ask for?
So, I wish all of you the excitement of this amazing journey. Let it be your best friend. You too, will be able to say goodbye! If you want help along the way, you can e-mail me at jensine_brown@yahoo.com
This recipe works well with either flank or skirt steak which is the cut of beef most often used in Fajitas. I really like this cut of beef because it has a robust beefy flavor with little fat and works great on the grill. Flank/skirt steak cooks best with high heat and should develop a savory crust. Also the vegetables will take on a nice grilled smoky flavor. This recipe will make approx 3-4 servings.
For the Vegetables:
1 large onion
2 large peppers any color (green peppers are lower in carbs than red/orange/yellow)
1 Tbsp Olive Oil
Salt/Pepper/Seasoning
Heat grill to medium.
Slice the onion and peppers into strips and toss in a large bowl with olive oil and seasonings to coat evenly. If you don’t have a grille basket or something similar it is easier to just quarter the onion and peppers for grilling then slice afterward. Grill veggies on medium until soft.
For the Steak:
1-1.5 lbs of Flank or Skirt steak
Salt, pepper, and/or dry rub
Tiny amount of olive oil or canola oil
I used a seasoning mix that I won at a chamber of commerce raffle from Saltgrass steakhouse. It’s good, but any rub or seasonings you like will do. For best flavoring apply the seasoning(s) liberally to the steak at least one hour before grilling. Brush steak lightly with oil just before grilling. Place steak on the hot grill. Grill for 4-6 minutes on each side. Half way through grilling on each side, turn the steak 90° so that you get more grill marks. Remove from grill and let rest for at least five minutes. IMPORTANT: Skirt and Flank steaks have a very distinct grain structure. If sliced wrong the meat will be chewy and tough, sliced properly its perfect. Cut the steak in strips across the grain, not with the grain. Serve hot with onions and peppers on the side.
Lean and green Suggestion:
Make fajita wraps! Wash some romain or green leaf lettuce leaves real well and dry them. Roll up a few strips of beef, some onions and peppers plus a small amount of sharp cheddar cheese (if you like cheese). I suggest sharp because you get big cheese flavor without having to add but an ounce or less. May use a dab of sour creme. Remember, on the 5&1 plan you need two additional fat servings every day. Use them wisely and "tastefully"
Enjoy!
