What you will Learn
How you can use Storyboarding (TFL) as a Tool to help you move more and accomplish goals. Also, I'm hoping you'll be inspired to make regular activity and other healthy behaviors a priority by setting weekly goals.
Why This Topic Is Important
It's easy to become overwhelmed at the amount of weight you want to lose, the many different habits you want to change, or exercising.
The Storyboarding Tool for Living can help you see that you can accomplish big things by breaking them down into small, manageable, weekly goals. Pledging to meeti a specific goal, such as losing 2 pounds, walking around the block, or registering for a 5K race (3.1 miles) can be ver beneficial in helping you make regular activity or other healthy behaviors a priority.
When talking about activity especially, it's important that if you feel you cannot exercise at all to look past your limitations and set achievable goals.
Action Step
Take Action to Move More by using the Storyboard TFL to map out a plan to become more active. Consider the Momentum Walk-!t Challenge and take the steps necessary to reach a 5K Goal!
Monday, April 13, 2009
Subscribe to:
Post Comments (Atom)
RECIPES - March 6, 2009
Chicken & Corn Chowder
2 tablespoons butter
1/4 cup onion, chopped
1/4 cup celery, chopped
1 jalapeño pepper, seeded and minced (leave seeds in pepper for added spice)
2 tablespoons whole grain flour
3 cups 1% milk
2 cups skinless and boneless chicken, chopped
1-1/2 cups fresh or frozen corn kernels
1 teaspoon fresh (or 1/4 teaspoon dried) thyme
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1 (14.75 oz) can of creamed corn
Melt butter in a large Dutch oven over medium heat. Add onion, celery, and jalapeño and cook about 3 minutes or until tender. Add flour and cook for 1 minute, stirring constantly. Stir in milk, chicken, corn, thyme, red pepper, salt and creamed corn. Bring to a boil then reduce heat to medium and cook for about 5 minutes, stirring frequently.
Makes 6 servings. Each: 7 POINTS
Pasta Italiano
1/2 lb. lean ground turkey
1 bell pepper, seeded and thinly sliced
1 tablespoon paprika
1 can (14.5 oz) crushed tomatoes
1 can (14.5 oz) vegetable stock
2 cups uncooked whole wheat pasta
2 cups broccoli florets
1 cup cauliflower florets
Crumble ground turkey into skillet. Brown over medium-high heat for 2 minutes, stirring occasionally. Add pepper strips and paprika, cook for 2 more minutes. Add crushed tomatoes, broth, and pasta to the skillet. Bring mixture to a boil, reduce heat, over, and simmer for 15 minutes. Remove lid (be careful, the skillet and steam are hot!) and arrange broccoli and cauliflower over the pasta. Replace lid and cook for 10 more minutes.
Makes 6 servings. Each: 4 POINTS
Baked Pork Chops
6 lean center-cut pork chops, 1/2" thick
1 egg white
1 cup evaporated skim milk
3/4 cup cornflake crumbs
1/4 cup fine dry bread crumbs
4 teaspoons paprika
2 teaspoons oregano
3/4 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/8 teaspoon dry mustard
1/2 teaspoon salt
Trim all fat from chops. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning chops once. Meanwhile, mix together cornflake crumbs, bread crumbs, spices, and salt. Spray a 9x13-“ baking pan with Pam. Remove chops from milk mixture. Coat all sides evenly with crumb mixture. Place chops in pan and bake in 375 oven for 20 minutes. Turn chops and bake 15 minutes longer or until no pink remains.
Makes 6 (4 oz) servings. Each: 4 POINTS
Apple Coffee Cake
5 cups tart apples, cored, peeled, chopped
1 cup sugar
1 cup dark raisins
1/2 cup pecans, chopped
1/4 cup olive oil
2 teaspoons vanilla
1 egg, beaten
2-1/2 cup sifted whole grain flour
1-1/2 teaspoon baking soda
2 teaspoons ground cinnamon
Preheat oven to 350. Lightly oil a 13x9x2” pan. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time, just enough to moisten dry ingredients. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.
Makes 20 servings. Each: 4 POINTS
Chicken Parmesan
4 large chicken breasts
olive oil
salt and pepper
1 cup pasta sauce
8 oz. mozzarella cheese
Preheat the oven to 350. Heat the sauce in the microwave or over the stove until hot. Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Sauté the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other. Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted.
Makes 4 servings. Each: 7 POINTS
Frozen Pudding Pops
2 cups low-fat or skim milk
1 small box of instant pudding
Prepare pudding according to package directions. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons. Place in freezer until solid.
Makes 8 servings. Each: 1 POINT
Beef 'n Veggie Soup with Mozzarella
1 lb lean (at least 80%) ground beef
1 large onion, chopped (1 cup)
2 cups Green Giant Valley Fresh Steamers frozen mixed vegetables
1 can (14.5 oz) diced tomatoes with green pepper, celery and onions (or other variety), undrained
4 cups water
5 teaspoons beef bouillon granules
1 1/2 teaspoons Italian seasoning
1/4 teaspoon pepper
1 cup shredded mozzarella cheese (4 oz)
In 4-quart Dutch oven, cook beef and onion over medium-high heat 5-7 minutes, stirring occasionally, until beef is thoroughly cooked; drain. Stir in remaining ingredients except cheese. Heat to boiling; reduce heat. Simmer uncovered 6-8 minutes, stirring occasionally, until vegetables are tender. Sprinkle 2 tablespoons cheese in each of 8 soup bowls; fill bowls with soup.
Makes 8 servings. Each: 4 POINTS
French Onion Soup
2 teaspoons olive oil
4 cups thinly sliced sweet onion
4 cups thinly sliced red onion
1/2 teaspoon sugar
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup dry white wine
8 cups less-sodium beef broth
1/4 teaspoon fresh thyme
8 slices French bread, cut into 1-inch cubes
8 slices low-fat Swiss cheese
Heat the olive oil in a Dutch oven, add the onion, and saute for 5 minutes or until the onion is tender. Stir in the sugar, pepper, and salt. Reduce heat and cook for 20 minutes, stirring frequently. Increase the heat and saute for 5 minutes or until the onion is golden brown. Stir in the wine, and cook for 1 minute. Add the broth and thyme; bring to a boil. Cover, reduce heat, and simmer for 2 hours. Preheat broiler. Place bread in a single layer on a baking sheet and broil for 1 minute, turn and broil for 1 more minute. Place 8 oven-proof bowls on a jelly roll pan. Ladle 1 cup of soup into each bowl. Divide the bread evenly among the bowls; top each serving with 1 cheese slice. Broil for 3 minutes or until cheese begins to brown.
Serves 8. Each: 4 POINTS
Black & White Bean Salad
2 cups red onion -- finely chopped
2 tablespoons olive oil
1/3 cup red wine vinegar
1/4 cup red bell pepper, chopped
2 tablespoons minced parsley
2 cloves garlic -- minced
2 tablespoons Splenda
1/4 teaspoon salt
1/4 teaspoon black pepper
15 ounces Great Northern Beans, canned -- rinsed and drained
15 ounces black beans, canned -- rinsed and drained
Saute onions in oil until crisp-tender in a medium skillet; Remove from heat and cool until warm. Stir in vinegar, red pepper, parsley, garlic, Splenda, salt and pepper. In a large serving bowl add the beans, (both types) and pour the onion mixture over them. Mix well and serve.
Serves 8. Each: 3 POINTS
Cornmeal-Crusted Catfish with Spicy Slaw
4 cups shredded red and green cabbage
1/4 cup sherry vinegar
1/4 teaspoon hot pepper flakes or more to taste
1/4 cup mayonnaise (with no more than 50 calories per tablespoon),
such as Hellmann's Canola Cholesterol Free
1/4 teaspoon salt
1 pound catfish fillets, cut into 4 pieces, about 4 ounces each
1/4 cup Better'n Eggs
1/4 cup cornmeal
1 lemon, cut into quarters
In a medium bowl, combine cabbage, vinegar, pepper flakes, mayonnaise and salt. Use immediately or refrigerate up to 12 hours. Heat a large heavy-bottomed skillet over medium heat and coat with Pam. Dip individual pieces of fish into the eggs and then the cornmeal. Place the fish in the pan in a single layer, cooking in 2 batches if the pan is small. Cook until brown, about 3 minutes. Turn the fish and cook until just cooked through, about 3 more minutes. Place the fish on individual plates. Serve with slaw and a lemon wedge for squeezing.
Serves 4. Each: 4 POINTS
Tuna "Burgers"
4 slices bread, toasted and buttered
1 (7-oz) can tuna, drained and flaked
4 slices onion
2 hard-cooked eggs, sliced
1 (10-oz) can condensed cream of celery soup
1/3 cup milk
2 tablespoons chopped parsley
2 teaspoons lemon juice
Heat broiler. Line a shallow baking pan with foil. Place toast on pan. Spread each piece with tuna and top with onion and egg slices. Combine condensed soup, milk, parsley and lemon juice, stirring to
blend. Pour over open-face sandwiches. Broil 6-8” from heat source, until hot, about 5 minutes.
Serves 4. Each: 5 POINTS
Cheesy Chicken Enchilada Soup
2 cans (10 3/4 oz each) condensed 98% fat-free cream of chicken soup with 30% less sodium
1 can (10 oz) Old El Paso enchilada sauce
2 cups milk
1 cup shredded reduced-fat Cheddar cheese (4 oz)
1 package (9 oz) frozen cooked southwestern-seasoned chicken breast strips, thawed, chopped (2 cups)
3/4 cup crushed tortilla chips
In 3-quart saucepan, mix all ingredients except tortilla chips. Cook over medium heat, stirring occasionally, until thoroughly heated and cheese is melted. Top individual servings with tortilla chips.
Serves 6 (1 cup each). Each: 6 POINTS
Asian Pork Chops With Rice
1 (6-oz) box long-grain and wild rice mix (we use the Uncle Ben's brand)
1 (10 3/4-oz) can cream of mushroom soup
1 1/4 cups water
1 (8-oz) can sliced water chestnuts, drained
1 (11-oz) can bean sprouts, drained
6 (1/2- to 3/4-inch-thick) well-trimmed lean pork chops
Fresh-ground black pepper, to taste
Preheat the oven to 350. In a 2-quart casserole, mix the rice, soup and water. Distribute the water chestnuts and bean sprouts over the top. Arrange the pork chops in a single layer over the vegetables and sprinkle with pepper. Cover and bake in the center of the oven about 1 hour and 20 minutes or until the rice and chops are tender.
Makes 6 servings. Each: 8 POINTS
Cookie S'mores
48 graham cracker squares, divided
1 package (16.5 oz) Nestle Toll House Refrigerated Chocolate Chip Cookie Bar Dough
12 large marshmallows, cut in half
Preheat oven to 350. Line baking sheet with foil. Arrange 24 graham cracker squares on prepared baking sheet; set aside. Bake cookie dough on another baking sheet according to package instructions. Cool for 2 minutes on baking sheet. Remove cookies from baking sheet and place one warm cookie on each graham cracker square on foil. Top each cookie with one marshmallow half. Bake for 1 to 2 minutes or until marshmallows are soft. Immediately top s'mores with remaining graham cracker squares.
Serves 24. Each: 3 POINTS
Chicken Creamed with Biscuits
1 6-oz can refrigerated buttermilk biscuits, such as Hungry Jack
1/8 cup water
2 1/2 cups chopped cooked chicken
1/2 cup fat free milk
1/2 teaspoon poultry seasoning
1/4 teaspoon salt
1 10 3/4-oz can condensed cream of chicken soup
1 10-oz package frozen mixed vegetables, thawed
1 package Sweet 'n' Low sweetener
Bake biscuits according to package directions; set aside, and keep warm. Place the vegetables in a saucepan with a pat of butter substitute, Sweet 'n' Low and 1/8 cup water. Bring to a boil and cook for about 3 minutes. Combine chicken, milk, poultry seasoning, salt, pepper and soup in the saucepan with the vegetables. Cook over medium heat 10 minutes, or until thoroughly heated, stirring frequently.
Split 4 of the 5 biscuits in half, reserving remaining biscuit for another use. Spoon 1 cup chicken mixture over each split biscuit. Serve immediately.
Makes 4 servings. Each: 8 POINTS
Fudgy Brownies
1 cup sugar
1/2 cup baking cocoa
6 tablespoons fat-free plain or vanilla yogurt
2 egg whites
1 teaspoon vanilla extract
1/2 cup all-purpose flour
1/4 cup chopped walnuts
Confectioners' sugar
In a large bowl, combine the sugar, cocoa and yogurt. Stir in egg whites and vanilla. Gradually stir in flour and nuts just until combined. Pour into an 8-in. square baking pan that has been coated with cooking spray. Bake at 350 for 25-28 minutes or until a toothpick inserted near the center comes out clean. Dust with confectioners' sugar.
Serves 16. Each: 2 POINTS
Broccoli Casserole
20 oz frozen broccoli flowerets, cooked and drained
1 cup light mayonnaise
4 oz cheddar cheese, shredded
10 3/4 oz low-fat cream of mushroom soup
2 whole eggs, slightly beaten
4 oz whole wheat crackers, crushed
Preheat oven to 350. Prepare a 9"x13" pan with Pam; set aside. In a mixing bowl, combine cooked broccoli, cheese, mushroom soup, and eggs. Mix until combined. Place mixture into prepared pan. Sprinkle top with cracker crumbs. Bake for 35 minutes, or until browned on top.
Serves 12. Each: 3 POINTS
Pumpkin Cheesecake Dessert
32 gingersnap cookies, crushed (about 1-1/2 cups)
1/4 cup butter, melted
5 packages (8 oz each) cream cheese, softened
1 cup sugar
1 can (15 oz) solid-pack pumpkin
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
5 eggs, lightly beaten
Dash ground nutmeg
Maple syrup
In a small bowl, combine gingersnap crumbs and butter. Press into a greased 13x9” baking dish; set aside. In a large mixing bowl, beat cream cheese and sugar until smooth. Beat in the pumpkin, cinnamon and vanilla. Add eggs; beat on low speed just until combined. Pour over crust; sprinkle with nutmeg. Bake at 350 for 40-45 minutes or until center is almost set. Cool on a wire rack for 10 minutes. Carefully run a knife around edge of baking dish to loosen; cool 1 hour longer. Refrigerate overnight. Cut into squares; serve with syrup. Refrigerate leftovers. Yield: 24 servings.
Serves 24. Each: 3 POINTS
Sweet & White Potato Spears
1-1/2 lb. sweet potatoes (about 3), cut into spears
1-1/2 lb. baking potatoes (about 3), cut into spears
1/2 cup Kraft Light Zesty Italian Dressing
1/4 cup Kraft Grated Parmesan Cheese
2 tbsp. chopped fresh parsley
Heat oven to 375. Toss potatoes with dressing. Place on lightly greased baking sheet or 15x10x1” baking pan. Bake 30 minutes. Turn potatoes. Bake an additional 30 minutes, sprinkling with cheese during the last 5 minutes. Sprinkle with parsley.
Serves 8. Each: 3 POINTS
No comments:
Post a Comment