Holiday Party Guide: Eat, Drink, and Still Be Slim

Holiday Party Guide: Eat, Drink, and Still Be Slim

Weight-loss is Like Farming

I received an email from Mike Boyle, a well known trainer from the East Coast, that talks about training being like farming and it was great, so I thought I would share it will you...

He said the process of exercise is much like farming or planting flowers. There are no immediate results from exercise and no immediate results from farming or gardening!

First, you must plant the seed (have a goal). Then fertilizer (nutrition) and water must be applied constently. Too much food can be bad for both! Only the correct amount will causes proper growth. Overfeeding and underfeeding can cause problems. As you sit and wait to see results, nothing happens. You get frustrated and think "All this work and --NOTHING!"

Before you get frustrated...Are you thinking about that goal daily? did you REALLY give it the proper amounts of food and water? If you are not 100% you did, then you should write it down!

They key is NOT to quit! If this is what you really want...give it your all-110%! Have faith is the process. Continue to add water and wait. Farming and exercising are so similar. Continue to exercise and eat good and it will happen!

We live in a world obsessed with quick fixes. An exercise program must be approached over a period of weeks and moths, NOT days. Like I always say there is no quick fix, magic pill, or secret formula (believe me I have looked!). If you are consistent with BOTH exercise and food you will eventually see results.

Plant the seed. Feed and water properly. Write it down. DO NOT Quit. Wait for results; they will not happen over night--but they will happen and You will be happier and healthier!

Happy New Year!

It Is Time to Lose the Weight for Good!

The turkey has been carved, presents have been un-wrapped and the cheesecake and pumpkin pie has had plenty of time to firm on your outer thighs. In addition to the holiday dinners, from the first fun size chocolate bar eaten on Halloween to the last slice of pie you ate last night, holiday weight continues to inch it way on the scale and eventually forcing you out of your favorite jeans.

The uncomfortable guilty feelings of over eating and not exercising, the tighter clothes, the sluggish or tired feelings...These are the signs that the holidays are over and it is the beginning of the new year. It is also the time when most people feel the need for change and join a weight loss program.

I have been saying all along...don't wait till January start a program now! I know it is easier said then done sometimes. So it is almost the New Year and why not REALLY do something about your weight! The holidays are over and it is time! Lets make this year the time for change! Lets make this the year the year you lose the unwanted weight, tone up, and love yourself! Lets make this the year the year you feel comfortable in your own skin! Lets make this the year the year you can shop and love everything you put on! This is THE year and only you can do it. We will be there for you...we will give you the tools and motivation all you have to do is show up to class and give it 110% and eat healthy. You are worth it and we are excited to help!

10 Healthy Holiday Superfoods

10 Healthy Holiday Superfoods

What to Eat for Breakfast

It is important to eat breakfast! It will REALLY help with your weight loss and give you the energy you need to workout! Try and eat an hour or so before hand if possible! Some of you wondering what to eat for breakfast that is good, quick, and will give you that energy you need to get you through your workouts. I have posted a few recipes in the past, look in the archives under eggs or smoothies and you will find some great recipes! I have also posted a few below. I hope you enjoy the recipes!

Chocolate Mocha Protein shake (use light chocolate, vanilla, or capp soy milk, a teaspoon of instant decaf, and ice)

Oatmeal with berries (I love raspberries and blueberries -fresh or frozen)

Oatmeal made with a light chocolate soy milk

Laughing Cow Cheesy Egg (stove or microwave)

Stove-add a little olive oil (EVOO), beat egg in bowl with a little pepper and shredded 2 % cheese, pour in warm pan let bottom cook and flip, break up laughing cow and put chunks in egg (I LOVE the garlic flavor) and fold over like an omelet. If you have time add fresh spinach and tomatoes (salsa, jalapenos, and onion are great too!)

Easier and quicker Microwave- Spray some Olive Oil Pam in a small bowl, beat egg in bowl, add the shredded cheese, and chunks of laughing cow, cover with napkin, and microwave for a minute. Be careful they can explode in the microwave!

Fruit Parfait
8oz plain nonfat Greek yogurt
1/2 cup uncooked ready to eat oatmeal
2 tbsp of ground flax seed
1/4 cup strawberries and blueberries (or favorite berries)

Layer all ingredients in tall glass and ENJOY! for a mini treat cut ingredients in half!

Oxygen also has some great recipes! Below is one that I found the other day and it sounds great! Let me know if you like it! Also, please post below if you have others we can try! Thanks!
Robert Kennedy's Oxygen Women's Fitness

Control Your Portions!

One of the BEST ways to help with weight loss is portion control. It helps reduce calories and is a major component in losing weight. You have control over what goes in your mouth. If your one who eats out all the time you might have a little bit of a problem here unless you follow my tips...the portion sizes are way to big at restaurants and fast food places (of course if your trying to lose weight you should not be spending that much time eating fast food). You have the best tool to watch portion sizes...your hands! When I say you should be getting 3 servings 5 to 6 times a day - one serving should fit in your cupped hand. Yes it is small but that is all you NEED!

Other ways of developing and maintaining good portion control include:

HOME

Use smaller plates for meals.

Eat appropriate servings and don't go back for seconds.

Drink a glass of water before meals.

Put left over away as soon as you serve the meal (freeze them for another tine).
Never eat out of the bag or carton.

Don't keep platters on the table, it is so much harder to resists seconds!

OUT TO EAT

Split meals with a friend.

Have a salad before your meal and load up the the veggies.

Ask for half the portion.

Ask for a to go box right away and when the food gets there put half of it away.

If you have to have dessert, split it among the table.

Ask weight staff to keep the bread and chips and salsa in the back.

This may be hard to do at first but you can do this and if you do you will be results! Good luck and have a great day!

Do you REALLY want to lose weight and tone up?

To lose weight you have to have some discipline and some dedication! You are the only one that can do it and YOU CAN! Really do it for 4 weeks and you WILL see a difference and you will keep going. Once you see results (I am talking not only inches but the scale moving...DOWN) you will want to keep up with the plan!

Here are the rules to follow:

1. Eat a protein rich breakfast daily to SPARK that metabolism and fill you up.

2. Work out at least 4 times a week (3 to maintain and 4+ to lose the weight).

3. Eat 5 to 6 small and healthy meals a day. 3 servings in each meal (lean protein, fruit, and or veggie [1 serving should fit in the palm of your hand])

4. Replace bad or fast absorbing carbs (cakes, cookies, white bread, pasta, and rice) with good carbs (fruit, veggies, and whole grains).

5. Sorry...no alcohol for 4 weeks to turbo charge the weight loss. Drink half your body weight in water!

6. Replace any meals with a meal replacement shake (protein shake) when ever needed!

I promise you if you follow these rules for just 4 weeks YOU WILL SEE A DIFFERENCE! It is up to you...how bad do you want to lose the weight? Think about what you want, set a goal, and do it! Don't wait till January, it is only going to be harder! Plus we want to look good for the new year!

DECIDE*COMMIT*SUCCEED!

Avoid Holiday Weight Gain

It is so easy to put on the pounds over the holidays! Here a few tips to help keep you slim!

1. Schedule and show up to your workout! Treat your workout like your job, yes I am not paying you with cash...but I am paying you by giving you motivation, energy, and a healthier life!

2. Don't let the holidays stress you out! If it does, I know a great stress reliever...our class! Get enough sleep and workout it will definitely take your stress away! Stress can really help put on the pounds (emotional eating) and also help you to NOT lose any weight! So avoid it!

3. Avoid empty calories! Yes, alcohol. If you really want that scale to move I would avoid it or drink in moderation! Drink sparkling water with frozen raspberries or frozen lime slices! It's good and refreshing!

4. Don't go to the parties hungry! Eat a little something before you go and think moderation. Okay it is the holiday season and you really want that slice of pie...take a small slice and cut it in half, eat half and throw the other half out or save it! Have some self control!

5. Burn some extra calories! Dance whenever you can! Go to that party, have fun, and dance! Or stay home, turn on some tunes, and dance with your kids...they will love it!

6. When going out dress for success! Wear something a little snug that will help with how much food you really eat! Come on think about it...have you ever worn something loose so you could eat as much as you wanted and no one would see your busting belly and you would be more comfortable after the feast? I will admit, A few years ago that is what I would do!

7. Have self control and eat smaller portions! This is hard...but you can do it!

8. Drink a glass of water before each meal, it will help you feel full!

Hope this helps! Have a great holiday season. Love yourself enough to keep losing the weight and keep the weight off! You are working out and getting healthy don't ruin it with the crazy holidays!

E-mealz - a meal planning resource for busy moms and frugal family cooks.

Hello Friends,
One of our GREAT clients told me about this wonderful website! It is for busy parents that want to spend less money at the grocery store, eat healthy, and spend more time with their family! It is call E- mealz and you can pick what menu you want (weight watchers, low carb, vegetarian...) and they will email you a plan! I have heard great things about it. I am going to sign up for it and will let you know more! If you have any comments about this, tryed it, love it, questions, just post us! Click on the link down below to find out more! Thanks Bev your the best.

E-mealz - a meal planning resource for busy moms and frugal family cooks.

New Shoes

Okay so bring one bring all! We are off to the Runners Block on Monday December 14th. I don't have a set time but it will be probably be around 7:30 PM. They will close the store and open it just for us so we can get their full attention! Don't forget to mention ANY ailments you have in you legs, knees, ankles, or feet. Also if you have any old ailments; for instance I have a plate and screws in my ankle and when I told them-it changed everything. Shoes are so important when working out so come join us! Remember the discount is only for BICT members but they have said we could buy for our family members also! So if you have anyone that needs a new pair of shoes for Christmas bring them with! We have a sign up in class or just post and let me know. Have a great day!

Dreamfields Pasta recently featured on Rachael Ray

Dreamfields Pasta recently featured on Rachael Ray

Posted using ShareThis

Welcome to BICT!!!

Welcome to Bruning Intense Circuit Training! We are so excited to be a part of your total body transformation! If you really want to see results you will follow the meal plan and workout at least 4 times a week! I promise if you REALLY commit yourself for 8 weeks or whatever program you are doing you will reach your goals! It does not happen over night and you have to be ready for the change. I am sure you have heard "Rome was not built in a day and either is your body". It is true as much as I would love to say workout and you will have the best body over night! It is the intense workouts PLUS the healthy eating. It takes dedication and will power and you can do it! Think about what your goal is, lose weight, tone up, do 5 push ups, hold a plank for 45 seconds, run a marathon, or the most important get healthy and live healthy and post is some where you can read it daily! It works!

If you have any questions please feel free to ask us or check out the old archives! There is a lot of good info for healthy snacks,recipes, home workouts, and soreness! Just type what you are looking for in the search box. If you can not find it there feel free to write me a comment or ask me in class and I will get back to you as soon as I can.

Like I said earlier we are both excited about helping you reach your fitness goals and hope you enjoy the program! Have a great day and keep up the good work!!!

Holiday Weight Gain

The craziness of the holiday season concerns me with many ditching their workouts for shopping and parties. I get concerned because I was that girl! I was the one to ditch all workout for the shopping and definitely the parties! Every year I would put on and extra 10 -20 pounds and fight to get it off in January! Some of you may think "no way can a person put on that many pounds over the holidays!" It is true and I did it! There are SO many temptations this time of year...we have holiday shopping and quick eats. We have the fun parties with family and great friends, add on the cocktails, all those fun desserts and appetizers, and then the delicious main meals! The biggest temptation of all is making excuses on why you cannot work out! Don't fall in to the easily tempted...or go ahead and say hello to those unwanted pounds!

You'll be able to manage your weight better if you start an exercise routine NOW or continue doing the one your already in! No wants to carry around an extra 10-15lbs. That is the average weight gain over the holidays! Remember that is an average you CAN gain more. I have seen people gain up to 30lbs from October through December! It is really scary and so bad for your body!

Exercise is not only good to help you keep your weight down, and your body healthy, but it is a great stress reliever too! The holidays can be stressful, whether it is dealing with the crazy holiday drivers and shoppers to maybe dealing with your crazy family--exercise with keep your mind off things and you will feel so much better! It surprises me when so many people wake up at 4AM to shop but refuse to set the alarm to do something REALLY good for them-workout! The exercise with not only relieve some stress but will give you the extra energy boost you will need to to multitask and get through that crazy "to do list".

Don't gain that extra holiday weight this year! Even if you just maintain your weight over the holidays you will be in a better place! Working out through the season will help you FEEL and LOOK so much better bringing in the New Year! It will feel so much better bringing in the New year with a new you! You are the only one that can do it! We will give you the tools and help you if you need it but you have to show up for class, workout, have fun, and eat better! Lets make this holiday season be the best one ever! Have a great day!

New Shoes Anyone?

Shoes are SO important when you are working out! If you have the wrong shoes you may get one of the many ankle, knee, foot, and leg injuries. We have a great deal with Runners Block, they give us 15% off of anything in the store (shoes and clothes)! They also have a great sale rack that is usually 50% off! Anyway, if you or anyone in your family needs a new pair of shoes or workout clothes let me know. Christmas present maybe??? I would love to set up a time so they can close the store and give us their full attention! Please post below if you are interested! This is for new and old clients! Let me know! Have a great day!

Pomegranates...Good and Good for You!

If you have not tried a Pomegranate yet...what are you waiting for? They are not only a yummy snack but they are so good for you!!!

Pom is a high fiber fruit full of Vitamin C and Potassium, they are also high in polyphenosis, a type of antioxidant that is GREAT for you!

To cut them...cut the top off of the Pomegranate-about a 1/2 inch from the crown then cut into sections. Put sections in water and roll out the arils (yummy seeds). Last, strain water, then eat the yummy seeds! Be careful this yummy fruit will stain! FYI...OXI is great for removing the pomegranate stains!

There are so many things you can do with Pomegranates! I like to just eat them as a snack! But you can do some research and find many great recipes online!

I have told you before that I do not recommend drinking alcohol when trying to lose weight but if you are going to have one-try a Pomtini! This Pomtini is also great without the Stoli!

Holiday Pomtini

3/4 0z freshly squeezed pomegranate juice

1 0z Stoli Orange

squeeze of lime juice

lime twist to garnish

Mocktini (no alcohol)

Pom Princess

3/8 cup fresh pomegranate juice

3/8 lemon Crystal lite

1 1/2 oz sparkling water

Mint sprig and lemon to garnish

If you need a healthy and easy appitizer to take to a party...This is one of my favorite Apps!

Goat Cheese and Pomegranate stuffed Celery

1/2 cup pom arils (fruit/seeds from Pom)

6 large celery stalks

4 oz goat cheese (room temperature)

4 teaspoons of green onion (shoots only)

capers (optional)

Directions:

Mix Cheese, capers, and green onions together, spread on celery, and sprinkle Pom seeds on cheese mix. Serve cold! Soooo refreshing, light, and tasty!

So try a pomegranate today--you'll love it!

FYI...They are only around until the end of January. Enjoy!

If you have any other fun and easy Pom recipes...feel free to post them!

No Excuses!

He that is good for making excuses is seldom good for anything else. -Franklin

I was reading some different fitness blogs and I found this article about no excuses! Good to read!

Where there is a will there is a way. When you truly desire something there is nothing that you are incapable of doing. Whether it is fighting an illness, losing weight, or improving overall health, we are capable of doing these things and so much more. Yet we often feel like victims of our circumstances and stay stuck in our ruts. It is easy to give “reasons” for being overweight, unhappy, unhealthy, and trapped.

In my experience it has been the people who have quit making excuses, and changed their habits that are successful in achieving what they are determined to accomplish. The ones who do not take responsibility and make a conscious effort to improve their situation do not experience the same positive change in their lives or their bodies. For these individuals fitness and nutrition continues to be a frustrating experience.

You have to really want it, or you won’t do it. Decide what is it that you want and then feel a burning desire to have it. Focus your attention and excitement on this thing. When a healthy body and a happy life become your main focus your actions will change to reflect this new focus. When your actions change, your body and your life will begin to change. But, this will not occur until you stop making excuses and solve any problems that are holding you back for living a healthy life. Time is usually scarce so think of creative ways to fit in small amounts of exercise into your daily activities.

For every problem, there is a solution when you take the time to find one. If you find yourself blaming something or someone else for not living healthy, stop yourself and think of what you could do differently. Make health a priority and the excuses will go away.

Thanks Total Mommy Fitness for this great article!

Make the Change Today!

With the holidays around the corner, I thought I’d blog about some serious food for thought…the prevalence of health related problems from American women being overweight. Here are some truly terrifying facts.

* Twenty years ago the average woman was 5′ 3″ and weighed about 122 lbs. Today the average woman is about 5′ 4″ and weighs 142 lbs
* The average woman is eating over 300 more calories per day than she did 20 years ago
* 60% of women in the US are overweight - that’s a majority, Ladies!!!
* One in three women is obese
* There has been a 15% increase in obesity in women in the last 10 years
* There has been a 32% increase in diabetes in women in the last 10 years
* In the 5 years after menopause the average sedentary woman will gain 1.2 lbs per year — mostly in the abdominal area
* Being overweight is associated with a host of problems (fitting into a bikini being by far the least of them), including:

Heart disease
Stroke
Arthritis
High blood pressure
Gallbladder disease
Infertility
Some kinds of cancer

If you or someone you love is significantly overweight, please view it as the health problem that it is and take steps to lose weight and get healthy. Even slight reductions in body weight can reduce your risk of developing these life threatening conditions.

Start TODAY, our clients have made incredible strides and lost a great amount of pounds. Certainly you can do it — just one healthier choice at a time…eating lean protein, veggies, and fruit with each meal, stopping before your feel stuffed, reducing junk food and empty calories, cutting back on alcohol and soda, drinking lots of water, walking for at least 20 min…working out with us (CARDIO AND STRENGTH TRAINING)...whatever you can do.

It is scary... We are slowly and steadily losing an entire generation of women to illnesses that we are causing ourselves. We are the only ones that can change this! Do this for yourself, your children, and our future as strong healthy women! Make the change!

DECIDE*COMMIT*SUCCEED!

I hope this made you think and want to make that change! We are here to help you with that change! Let us know if you need anything! Have a great day and think "I am going to live healthy today!" See you in class!

Holidays and Fitness

With the holidays just around the corner, it is more important than ever to be extra diligent regarding your fitness routine. It is so easy to overeat and slack off during this time of the year.
With all of the scrumptious foods and chaos that the holidays entail we find it too easy to overeat and not find time to exercise. Cooking, baking, shopping and holiday gatherings take up a great deal of our time that some people tend to put exercise on the back burner. It is a busy time and important to spend time with the people that you care for, but letting your regular exercise
regimen slide will put on added pounds and decrease your flexibility.



Stick with us through the holidays and beyond! You will see results and feel so much better about yourself! If you need any tips on healthier food for the holidays please post...I will be more than happy to help you! Have a great day!

Weight Lifting Mistakes...

So in our class we use 10lb + and want to make sure everyone is on the same page! As I spoke in an older blog weights are not going to bulk you up...they are going to make you stronger, tone up, and help burn more fat (which I know is want we all want)! But we can easily sabotage our efforts by making some common mistakes. These mistakes can slow you down on making your goal —and could lead to injury (we don't want that!).

Watch out for these slip-ups the next time you lift weights:

1) Not using enough weight.
A 2004 study found that beginners often lift too little weight to reap the benefits of strength training. Experts advise selecting a weight that is 60-70% of the most weight you could lift in a single repetition. At 60%, you should be able to 15-25 reps before fatigue sets in or your form breaks down.

2) Neglecting your legs. (This is a common mistake...but not in our class! We don't neglect the legs!
A lot of people think running and biking with strengthen their legs. According to Runner’s World, it’s “precisely because you use your legs so much that you need to strengthen them.” You can strengthen them with squats, squat jumps, lunges, and using free weights--again which we do in class!

3) Failing to maintain a stable core when working free weights.
It is important to have a engaged core when lifting weights! Good posture is key to maintaining a stable core and proper form. Improper form not only undermines the goal of the exercise, it can also cause injury. If you use your back to swing the weight during a bicep curl, for example, you won’t stimulate the bicep and you could strain your back. Remember strong belly means strong back...and visa versa!

4) Doing your repetitions too quickly, with too much momentum.
When you swing the weights too fast, you create momentum and decrease the load on the muscle. The goal is to overload the muscle so that the fibers break down. “That’s what causes the muscle to repair itself, leading to increased muscle mass, a higher metabolism and decreased body fat,” a fitness instructor told the LA Times.

5) Limiting your range of motion.
Use the full range of motion in each move. If you don’t bend your knees deeply enough in a squat, for example, you won’t get the full toning benefits in the thighs and butt. So squat nice and deep!

6) Sticking with the machines. (we don't have to worry about this one...unless you are another gym member...We love free weights!)
Machines are great for focusing on isolated muscles, but free weights work more of your body (and burn more calories). A weight machine usually provides some, if not all, of the necessary stability for a move. Free weights require you to stabilize yourself—that strengthens your core and improves your balance.

We are always watching you to make sure you are doing the right moves and pushing to lift heavier weights and now you know why...it works!! We will push you to your limit because we want you to get the full benefit...not because we want you to be sore (even though we love that "Good Sore" feeling and so do you!).

Watch for these mistakes, listen to your body, and push yourself and you will see results from all your hard work! We are proud of all our clients and think you rock! We are always here to help! Have a great day and we will see you in class!

Mexican White Turkey Chili Recipe -YUMMY!

Ingredients:
1 onion, chopped
1 bunch chopped green onion
3 cloves garlic, minced
2 pounds ground turkey
1/2 pound hot and spicy pork sausage
3 (4 ounce) cans canned green chile peppers, chopped
1 tablespoon ground cumin
1 tablespoon dried oregano
ground cayenne pepper to taste
ground white or black pepper to taste
3 (15 ounce) cans cannellini beans
1 (15 ounce) great northern beans
2 (15 ounce) white hominy
4 cups chicken broth
2 cups shredded Monterey Jack cheese
*queso fresca cojita cheese (crumble up for a topping)
*1 bunch cilantro -chopped
*sour cream
*olive oil
* low carb tortilla or corn tortilla
*1 1/2 chopped jalapeno

*Optional --but in my opinion..MAKES it!!!


Directions:
In a large pot over medium heat, combine the onions, sausage, garlic, jalapeno, and ground turkey and saute for 10 minutes, or until meat is well browned. Add the chile peppers, cumin, oregano,, cayenne pepper to taste and white pepper to taste and saute for 5 more minutes.
Add all beans (except one cannellini) and hominy and the chicken broth to the pot. Take the last can of beans and puree them in a blender or food processor. Add this to the pot along with the cheese. Stir well and simmer for 10 minutes, allowing the cheese to melt.

Saute sliced up tortilla in olive oil and salt to taste

Top with chopped cilantro, queso fresca cojita cheese, dollop of sour cream and sauteed tortillas

This is so delicious and only takes like 20 minutes to cut, cook, and enjoy!!!

Times and Turkey Day

We need your help...If you could pick your ideal times to workout, what would they be? We are very close to getting the Stewart building down town Sioux Falls and want to provide the best times for our clients!
What would be the best time for:
Circuit Training Program?
Mommy & Me & Mom to be?
B.E.A.S.T. (high school and...... college co-ed athletes)

If you know anyone that would be interested in any of these programs please help us get the word out!

Circuit Training (hr long intense and fun workout)
Mommy & Me & Mom to be (hr long speaks for it self)
B.E.A.S.T. (hr long intense circuit for high school and college athletes)

Thanks so much for your help and your input!!!

www.http://bictsiouxfalls.com

ALSO...

Who wants to work out Thanksgiving morning at 8AM in Sioux Falls (Brandon friends...come and join us too!)? We are thinking we will have workouts M - Th that week and take off Friday and Saturday! Who is in? Please post and let us know if you will join us in working out before the feast! Have a great day and we will see you in class.

Women...Your Not going to Bulk Up!

Some of you have voiced your concerns that you think you may look like a body builder after 8 weeks of our class....I am here to tell you YOUR NOT! In fact lifting weights will only benefit you and here is how:

Lifting weights will make you physically stronger. This has benefits that go beyond the obvious, such as carrying in the groceries or wrestling with a tight jar lid – and means that you will be less dependent upon others in your daily living. (It also makes it easier to wrestle with that crazy toddler – but don’t tell them that!)

Lifting weights will help you lose body fat. The average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3-5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. That’s a win for me!

Lifting weights won’t cause you to bulk up. Women have less of the hormones that cause muscle bulk, so lifting will help the muscles to define and this helps your clothes both fit and look better.

Lifting will decrease your risk of osteoporosis. Research has found that weight training can increase bone mineral density by 13 percent in six months. This, coupled with taking your daily calcium, means less bone fractures later in life.

Lifting weights helps improve your attitude and mood. Women who strength train feel more confident and capable, both of which are important factors in fighting depression.

So if you are gaining weight take a look at what your eating. Use your food log or use thedailyplate.com to log your food (and print it out). Do it for a week and keep working out as hard as you are! Then after a week show me your log and I can help more! This is a no fail plan so let us know if you need anything...we are here to help!

Stuffed Chicken Breast Recipe- YUMMY!

Dana sent us a great recipe and it is delicious! If you are in the mood for a tasty chicken dish...try this tonight! Quick, easy, HEALTHY, Oh my...so YUMMY! ~Thanks Dana!

Stuffed Chicken Breasts

2 (4-5 oz) chicken breasts
1 Laughing cow light cheese wedge (we used original, but french onion would be great as well!)
Sun Dried Tomatoes, packed in oil, rinsed
Fresh Rosemary
Garlic (we use the preminced kind for time, but fresh is just as good, if not better)
Kosher Salt
Fresh Cracked Pepper
Dried Garlic, basil, parsley (basically whatever Italian seasonings you like!)
Cooking Spray

Turn oven on to 425*. Spray a glass baking dish with non stick spray. Take your chicken breasts and lay them between 2 sheets of plastic wrap and pound with a heavy skillet to flatten. Spread half of the laughing cow cheese wedge on each, followed by the garlic, sun dried tomatoes, and rosemary (we used about 6 or so leaves from a sprig on each). Season generously with salt and pepper and roll up. Place seam side down in baking dish and spray the top with a small amount of cooking spray. Season with your choice of Italian seasonings. Bake for approximately 20-25 minutes, or until nice and browned on top.

This was a super delicious recipe and extremely quick and easy! Great for entertaining as well-you could serve as a plated entree to your guests or slice and put a toothpick in and serve as an appetizer! Use the seasonings, garlic, etc. to suite you tastes-I did not use any measurements.

Stuffed Peppers Recipe

If your in the mood for something DELICIOUS--try these stuffed peppers. If your watching your carbs-omit the rice, try adding a small can of mushrooms!

Ingredients:

Stuffed Peppers
4 large green peppers
1lb ground turkey
2-3 T chopped onion
*1 Cup cooked rice(optional) -Stacey uses Uncle Bens Long Grain & Wild Rice Roasted Garlic & Olive Oil-made with olive oil not butter!

*1 Cup Brown Rice (optional)
1 teaspoon salt (optional)
1/8 teaspoon garlic salt
1 Can RO-TEL tomatoes & green chilli's -give it that spice!

1/2 jar spaghetti sauce
1/2-1C shredded 2% cheese or Parmesan cheese (optional)

Directions:

Preheat oven to 350
Cut peppers in half the long way, remove guts and rinse
Cook turkey and onion in skillet.
Stir in Rice, salt, garlic salt, RO-TEL, 1 cup spaghetti sauce, and simmer
Place peppers in shallow baking dish, stuff with turkey and rice mixture.
sprinkle with cheese if desired, pour spaghetti sauce over peppers.
Bake in oven covered for 45 minutes, uncovered 15

(Stacey likes her peppers more firm but if you prefer you can boil the peppers 5 minutes before stuffing to make them softer)

Thanks Stacey for the great recipes...keep them coming!

LOSE weight BEORE the holidays and KEEP it off!

There are a couple items I want to really drill into your subconscious with this newsletter.

One is a misconception you need to understand regarding cardio. The other contains five fundamental, yet very critical points to adhere to in order for you to achieve maximum fat loss results. If you've ever wondered why you can't drop weight even though you do cardio all the time...you're in for some intriguing info.

A lot of women have succumbed to the practice of doing more cardio, more cardio and even more cardio. All without the correlating fat loss they were hoping for. There's a reason their fat loss wasn't proportionate to the exercise duration. It has to do with three main contributors that involve calories. Here's why long steady state aerobic activity is inferior to an interval based approach.

1) Calories burned during exercise.

You'll simply burn more calories from performing at a higher exertion level. Intervals typically incorporate an effort level above 80% with a recovery period below 30%. Basically, work at 80% or more of your effort level for a particular exercise, then back it off to around 30%. Keep alternating high/low.

This approach to cardio was promoted heavily in the Body For Life program and for good reason, it flat out works.You're probably saying...ok, burn more calories by working harder. That's pretty obvious. BUT....This is the not so obvious part.

2) Calories burned after exercise.

An interval approach to cardio has been shown to increase post exercise caloric expenditure for up to 24-48 hours. Long duration hasn't.How would you like to burn more calories over the next 24 hrs just by changing the type of cardio you perform? Your arm should now be raised above your head :-)and

3) Long duration cardio decreases muscle mass.

When that happens, you burn fewer calories all day long. The less muscle you have the fewer calories you burn. The more you have, the faster your metabolism becomes. Shorter intervals of cardio actually promote lean muscle mass whereas long duration produces hormones that tear down your muscle tissue...again, not a favorable action if fat loss is your goal.

Now don't take this the wrong way and think you're going to get "Schwarzenegger" muscles. Won't happen! By putting your body in the most optimal situation to lose fat, you're actually promoting an environment for your body to preserve and potentially build lean muscle mass. Which is a good thing!

Ok, enough about cardio. Let's talk about five fundamentals you need to adhere to in order to realize your fat loss goals. Contributing to these five are some world renown fitness and nutrition experts by the names of John Berardi, Alwyn Cosgrove and Craig Ballantyne. These guys are major players in the world of fat loss.

Here we go with our five "must do" fundamentals.....

1) You fail to consider the consequences of your actions!

Either your food and exercise choices get you one step closer to your fat loss goals or they don't. You need to place either a positive or negative action on your choices. Once you get this down, you'll be heading in the right direction at record pace.

2) Control your blood sugar levels.

High blood sugar levels trigger your body to store fat! Plain as day. To keep them under control,eat every 2-4 hours, limit starchy carbs like potato,oatmeal, whole grain bread, whole wheat pasta to only the 2-3 hours after you exercise. At this time, you're body needs sugar to restore and recover from your exercise program. Other times,they're really not needed.

3) Eat more fruits and vegetables!

As Americans, we eat very few. Some studies show less than 1% of us gets 5 servings per day. WOW!Low sugar fruits like berries, oranges, apples and plums eaten in moderation are important. Forget the people who say fruit is bad. Anything consumed over and above what is necessary isn't good. So eat a small piece of fruit with some of your daily meals....preferably early in the day as fruit does contain natural sugars. I could go on and on about the benefits of vegetables, so I'll save it and just tell you to get some with every meal. They balance your bodies acidity level, increase your metabolism and provide lots of vitamins, minerals, anti-oxidants, fiber, photochemicals, and other micro-nutrients. Enough said.

4) Exercise with some intensity.

A Harvard study showed that intense exercise reduced death rates whereas low intensity exercise had little to no effect. Although your probably not directly concerned with that right now, the results you'll achieve from upping up your exercise intensity will be profound. Stop counting crossword puzzles as your daily exercise and exert yourself. :-)You just might be surprised how much you like the results!

5) Cover your nutritional bases.

Your fat loss efforts may be affected by your nutritional inadequacies. In order to maximize your efforts, make sure those nutritional gaps are filled. Take a multi vitamin/mineral once or twice day. Water soluble vitamins are flushed out of your system if not utilized so take one in the morning and again later in the day. Nothing mega dosage level...just normal RDA amounts.

Essential fats. It's estimated that over 80% of Americans are deficient. A study done in Ontario, Canada concluded that by supplementing with essential fats, individuals can raise their metabolism by up to 400 additional calories burned per day!! There are many benefits to taking essential fats. You can do your research, but not taking them will have a negative impact on your fat loss.

Protein. If you can't get the optimal levels in each day, then use a quality protein blend. Use it in shakes or in your oatmeal. Either way, you need to get a good portion at each meal.It not only helps stabilize your blood sugar, but assists in repairing your bodies many tissues in addition to the many other important hormonal roles it plays.

There's a couple others, but these are the "players". Here's what I want you to take from this article.....

1) Exercise Intensely with Weights

2) Perform cardio intervals equally as much as your longer cardio days.

3) Eat every 2-4 hours

4) Up your fruits and vegetables

5) Limit "starchy" carbs to the 2-3 hours after exercise only. Limit them in the evening, even if it's after exercise.

6) Implement consequences for your poor actions and reinforcing ones for your positive actions. Build that connection.

7) Cover your nutritional bases with just a few supplements

These are core to any successful fat loss program. Do these 90% of the time or more and you'll accomplish your fat loss goals!

~Thanks Eric for explaining in such great detail why we Should use the meal plan and work out the way we do! It really work...do BOTH and you will see results! For those of you that don't know, Eric is a GREAT and SUCCESSFUL trainer in AZ that I love to get his newsletters because he is always right on!

Candy Lovers' Calorie Blast

Candy Lovers' Calorie Blast

"I Did It!" Before and After Weight-Loss Success!

Beginning

After 8 Weeks

After 16 Weeks

Kay is our Highlight of the Month (and our day!) She has shaped up, slimmed down, and found weight-loss success. Here, see her before and after photos, and find out how she reached her diet and weight goals, and what kept her motivated!

Kay--you are amazing and an inspiration to all of us! Keep up the GREAT work and know that we are so proud of you!

Name: Kay Thomas

Age: 39

Weight: 169.4

B.I.C.T Success: I have lost 38 pounds so far and a lot of inches

What made you join B.I.C.T? Wanting to lose weight, tone up and get some self esteem.

Why has it worked for you? I think it has worked for me because of Siobhan and Jeff for the most part not giving up on me or anyone else in the class. Them giving us the tools to use if we so choose and just sticking with it and seeing the changes that it has made in myself.

What was your motivation? To be around for my boys and the rest of my family for a very long time to come.

How if any has this experience changed you or your life? It has definitely changed my outlook on life. I know now that I can do whatever I set my mind to and I CAN accomplish it.

Any Comments? I just can't thank Jeff and Siobhan for bringing this program to Brandon and being so inspiring and encouraging. If you are having a bad day and want to go to Casey's for a donut and slice of breakfast pizza all you have to do is call or email and they will help you through it. It is all about choices we make in life and what you want your life to turn out to be. Ultimately you have to do it for yourself and no one else because no one else is going to do the workout and the eating habits for you, sure they can encourage you but you are the one that has to want to do it. And I am HAPPY to say that I have done it and will continue to do it. I have made some great friends in class and if they are not there you get worried about them. It is like an extended family to me. Thank you Jeff and Siobhan for everything you do and keep up the good work. ( Siobhan do not get all teary eyed by reading this, I am getting teary eyed by writing it but you both have been and will continue to be a great influence in my life. Thanks.)

Any Advice for future B.I.C.T. members? If you want to change your life this is the time to start and stick with it even if you do not lose any pounds for a couple of weeks stick with it and it will happen, I promise you it will happen. You just have to be willing to stick it out and work hard and eat right and you will definitely see results in a short period of time. The hardest part for me was changing my eating habits it does not happen overnight but it can be done. Your family will not even realize that you have changed how they are eating healthier as long as you approach in a positive manner and do it gradually. Your family will not even notice the difference in the eating habits. And you will have slip ups but do not beat yourself over them just chalk it up to a mistake and move on. None of us are perfect if we were we would not have to endure the warm ups, the circuits and the core day after day. But you do really feel good when you walk out of the class every time you do it.

Holiday Meals and Calories

The holidays are a scary time when trying to lose weight! A lot of people gain around 20 + pound from October through January! I wanted to give you some food for thought...

You're with friends and family that you haven't seen in some time. If it is anything like my family,the focal point of the gathering is the meal and drinks. Think a little healthier this year and don't ruin what you have started!

Well, what does the meal add up to in calories and how much exercise do you have to do to burn those calories? Here's some numbers to think about:

ITEM AMOUNT CALORIES
red wine --3.5 oz --75
white wine --3.5 ounces --80
regular beer --12 ounces --160
light beer --12 ounces --95 or 64
80 proof alcohol --1.5 ounces --95
90 proof alcohol --1.5 ounces --110
egg nog --8 ounces --340
canned cranberry sauce --1 cup --420
bread stuffing --1 cup --420
mashed potatoes --1 cup --225
sweet potatoes --1 cup --115 -260
white meat turkey --3 ounces, (2 slices, 1/4") --135
dark meat turkey --3 ounces --160
roast beef --3 ounces,(1/4" thick) --315
gravy-- 1 cup --190
cheese cake --1 slice-- 280
apple pie --1 slice(1/6 9" pie) --405
pumpkin pie --1 slice --320
choc. chip cookies --4 21/2" diameter --180
sugar cookies --4 --235
oatmeal cookies --4-- 245
shortbread cookies --4 --155

Now if you add up that holiday meal, along with the drinks, and deserts - and this doesn't even include those yummy high calorie called appetizers (which is, I admit, another favorite of mine)- a realistic intake is over 2000 calories at a single sitting. That's right, 2000 calories. Then who gets second, thirds, or who eats all day?

If this is normally you-- you might consider taking a walk/run the morning of. Or maybe make up your own little circuit and do it first thing in the morning. I have a sample circuit in the old archives to help you out! I know it is hard to do it on your own, so maybe try and get a family member or friend to do it with you! It will help burn all those calories you are about to eat!

Here are some other numbers to look at -these approximations are on a 150 pound woman in better than average condition and will vary from one individual to another, but you'll get the point.

EXERCISE TIME CALORIES
B.I.C.T --60 min --300-700

walk, 15 minutes/mile --30 minutes --200
golf, walking --270 minutes --600
jogging10 minutes/mile --30 minutes --330
stationary cycling-- 45 minutes --450
weight lifting-- 60 minutes --350
stair climber --30 minutes --300
raking leaves --120 minutes --400
snow shoveling --30 minutes --350

Conclusions: Don't eat over the holidays!!! JUST KIDDING! Just know what your putting into your body and eat your favorites in moderation! I am NOT trying to ruin your holiday dinner because you know that is my favorite dinner-but I just want you to be a little healthier this year and don't ruin what you have done up to this point! It can take you up to a week to burn one holiday meal! You can still eat your favorite foods just be careful!

If you have a favorite holiday recipe that you what me to make healthier--please let me know I would love to help any way I can! Have a great night!

Devilish Eggs Recipe

It seems like every holiday party you go to has deviled eggs! Well I received this great recipe this morning from Hungry Girl! They sounds great and healthier-I will make them and let you know! If you make them first, please let us know!!!

Devilish Eggs

PER SERVING (4 pieces): 79 calories, 1.75g fat, 403mg sodium, 6.25g carbs, 1g fiber, 2.5g sugars, 9.5g protein -- POINTS® value 2*Deviled eggs are no longer a fatty no-no. This recipe will have you churning out creamy, delicious eggs in no time.

Ingredients:

2 cups roughly chopped orange cauliflower (or alternative below)

1/4 cup fat-free mayonnaise

3 wedges The Laughing Cow Light Original Swiss cheese, room temperature1 tbsp.

sweet relish, patted dry to remove moisture

2 tsp. minced shallots

1 1/2 tsp. yellow mustard Salt and black pepper, to taste

10 hard-boiled eggs, chilled

Optional topping: paprika

Directions: Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave for 6 - 8 minutes, until cauliflower is soft. Once bowl is cool enough to handle, drain any excess water from cauliflower. Lightly mash cauliflower, and then place in a blender. Add mayo and puree until just blended, not smooth. Do not over-blend.In a mixing bowl, combine cauliflower mixture with cheese wedges, relish, shallots, and mustard. Stir until smooth. Season mixture to taste with salt and pepper. Refrigerate for at least 1 hour. When ready to serve, halve eggs lengthwise and remove yolks. Evenly distribute cauliflower mixture among egg white halves and, if you like, top with paprika. Eat up and enjoy!

MAKES 5 SERVINGS

HG Alternative! This recipe calls for orange cauliflower. If you can't find it, use regular cauliflower. But add a drop of yellow food coloring to the mixture if you want your Devilish Eggs to look like the real thing.

Boca Burgers--Delicious!!!

When I was teaching I ate BOCA Products all the time because they were fast, easy and delicious! Well, I kind of forgot about them and I recently bought the All American Flame Grilled BOCA burgers and fell back in love with them!

They take a minute in the microwave and then top with your favorite topping and pair with your favorite veggie or fruit and just like that--you have a tasty and healthy lunch! I usually either eat in on a low carb wrap with lettuce tomato, and mustard, lettuce leave, or plain. I have also eaten it with a slice of 2% cheese and grilled onions and jalapenos. Today I tried the Bruschetta veggie burger over fresh arugula with the new tomato basil cream cheese and I can not wait to eat another!!! If you have not tried them- it is a must! They are healthy, quick to make, and they really taste good!

Boca has some great recipes on there website!

http://www.bocaburger.com/our-products.aspx Check it out!

I have two favorites...

Blue Cheese Burger! (OMG-so delicious)

1 frozen BOCA Meatless Original Burger
1 Tbsp. crumbled blue cheese
1/2 cup shredded lettuce or fresh spinach
1/4 cup chopped tomato
Dash of fresh ground black pepper

*Optional-Dash or two Franks Red Hot

COOK burger in skillet or microwave as directed on pkg., topping with cheese and covering skillet for the last min. of the cooking time to melt cheese. COVER small serving plate with lettuce or fresh spinach; top with burger and tomato. Sprinkle with pepper and a couple splashes of Franks.

BOCA-Stuffed Baked Poblanos

1 Tbsp. olive oil
1 cup chopped onions
2 cloves garlic, minced
1 pkg. (12 oz.) frozen BOCA Ground Crumbles
2 cups chopped seeded tomatoes
2 cans (11 oz. each) reduced-sodium corn, drained
1 bay leaf
1/2 tsp. ground cumin
1/2 tsp. black pepper
1 cup shredded reduced-fat Cheddar cheese, divided
8 poblano chiles, roasted, peeled and seeded
1/2 cup finely chopped cilantro

**Optional fresh chopped jalapenos (I like things spicy as you can see!)

HEAT oven to 350°F. Heat oil in medium saucepan on medium heat. Add onions and garlic; cook 2 min., stirring frequently. Stir in crumbles, tomatoes, corn, bay leaf, cumin and black pepper; cook 10 min., stirring occasionally. Remove from heat. Discard bay leaf. Stir in 3/4 cup cheese and add fresh jalapenos. SPOON into chiles; place, filled-sides up, in single layer in greased shallow baking dish. Sprinkle with remaining cheese. BAKE 15 min. or until cheese is melted. Sprinkle with cilantro.

Hope you enjoy these as much as I do! Have a great day!

Healthy Thanksgiving

Thanksgiving is one one my favorite holidays--why? I love family, friends, and Thanksgiving dinner! I look forward to this dinner ALL YEAR! Some of you have requested some healthier options for Thanksgiving dinner so over the next few weeks I will send over some healthier recipes for you to maybe try. If you know of any healthier recipes feel free to post under "comments"! I have found many healthy recipes through the Mayoclinic.com --I have not tryed them all but the ones I have tried are good!

http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643

I am a huge fan of green been casserole! Try this recipe-it is tasty!

http://www.eatingwell.com/recipes/green_bean_casserole.html_0

I was in my 8 week program during Thanksgiving and believe it or not- I did still lose a pound! Yes only one pound-but it was Thanksgiving and I was still happy about that one pound! Have a great night!

Weight Gain and Menopause

If you are going through menopause and find it more difficult to lose weight --read this article I found at the Mayoclinic.com

http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076

You will read if you are working out, eating healthy you will lose! It just takes a little longer now! Hang in there and don't give up, you are doing great!

Flax Oil

Some of you have been asking me about Flax Seed Oil and I am here to say I take it daily and have been for about two and a half years. I have a capsule in the morning before breakfast and one again before dinner. I also have the ground flax that I use while cooking. Again, I am not a dietitian. I am only telling you my opinion and what I have researched! My old dietitian told me about it and then later my trainer said it helped with all sorts of things--including weight loss (It helps make things flow easier)! Talk to your doctor and do your own research and then decide if you want to take it daily.

It has been nicknamed as the healing oil, flax oil is one of the healthiest types of oil available. It contains high levels of omega-3 fatty acids in relation to omega-6 fatty acids. It has many health benefits, such as...

Weight loss

This is not speculation, but researched fact. A diet higher in Omega-3 fatty acids of which High Lignan Flax Oil is the richest source, will have more lean muscle, lower bodyfat, and better health. In fact, the Omega-3's are so important, that they have been found to be all of the following:

Cholesterol reducing (the perfect fat to include in a high protein diet)
Anti-lipogenic (they block fat storage)
Anti-catabolic (they prevent muscle breakdown)
Increase lipolysis and beta oxidation (Fat burning - even the brown fat cells in the love handles)
Improve insulin sensitivity (Keeping blood sugar levels down and metabolism high)
Increase thermogenesis (Slightly elevated body temperature promotes faster fat burning

In researching exactly what this "Great Oil" does I found that adding flax seed oil to your foods, or taken with a meal, creates a feeling of satiation (feeling of fullness and satisfaction following a meal). The essential fats in flax seed oil cause the stomach to retain food for a longer period of time as compared to no-fat or low-fat foods. The addition of Flax seed Oil to food results in a gradual release of nutrients into the small intestine. The physiological effect is a slow, sustained rise in blood sugar, then a prolonged plateau of blood sugar. Ultimately, the blood sugar undergoes a slow and gradual drop.

Heart
Flax oil is one of the best sources of omega-3 fatty acids. More than half of the oils found in the flax seed come in the form of alpha-linolenic acid (ALA). Omega-3 fatty acids help to create flexible membranes in the cell walls and produce a substance that helps prevent blood clotting. Thus, flax oil can help reduce the risk of cardiovascular disease and strokes. Also, those who regularly take flax oil have lower blood pressure than those who do not.

Menopause
Flax oil contains 10 times the amount of lignans found in other typical sources such as sesame and rye. Lignans are polyphenolic antioxidants that can interfere with the negative effects that estrogen hormones have on the body's metabolism. Results from a study reported in the American Institute for Cancer Research Newsletter in 1998 found that taking flax oil daily reduced the size of tumors in some patients with postmenopausal breast cancer. In addition to this, the lignans found in the flax oil can help with the alleviation of osteoporosis, which can appear after menopause.

Bones
The omega-3 fatty acids in flax oil can lead the body to create series 1 and 3 prostaglandins, which are anti-inflammatory molecules. These substances can be quite effective in the reduction of inflammation in the cells. This can help alleviate medical conditions such as arthritis and migraines. In addition to this, the omega-3 fatty acids found in flax oil can promote bone health by preventing excessive bone loss.

Anti-Aging
Manganese is one of the minerals that is abundantly found in flax oil. It functions to help in the formation of connective tissue and bones. In addition to these benefits, manganese is necessary for the brain and nerves to function normally. Furthermore, it is necessary in order to produce manganese superoxide dismutase, which is a kind of antioxidant that can remove free radicals. Free radicals damage the membranes in cells, leading to aging and possibly diseases such as cancer.

Pregnancy
Flax oil is a rich source of folate, which acts as a co-enzyme for many of the body's functions. Folate helps in the production of new cells and the formation of DNA. Flax oil is beneficial for pregnant women because it can help keep the fetus healthy by prevention of defects in the neural tube. The folate found in flax oil can also prevent the formation of problems in the heart, nerves and limbs of the fetus.

Always looking for little tips for you! Have a great day!

**Info from WebMD

Write a Food Journal!

Writing down the foods you eat during the day is a proven method to promote weight loss and to help keep the weight off. It is one of my least favorite things to do but--It is a simple procedure that can help you understand your eating habits and target problem areas you may have. It is important to be honest with yourself when recording food items and amounts. The food journal can act like a mirror by revealing to you what goes into your body.

It can be a very useful tool if done properly. If you are not writing a food log- chances are you are not seeing the scale move either! Challenge yourself, make that your goal for the next 2 weeks. It really does help--try it for a week or two! Remember we can give you the tools to lose weight, it is up to you what you do with them! For those of you that don't want to write a journal maybe try an online journal like http://www.thedailyplate.com/ . I love the daily plate and It is fun once you get started. It tracks everything, food, nutrition values, exercise, and even how much water you drink! You can even do a print out to show us what your eating! Don't lie to yourself or guess what your eating! Really help yourself reach your goals to be healthy and happy!!! Have a great day!!!

Spicy Buffalo Chicken Wraps Recipe

I love Franks Red Hot!!! I use it will everything! If you have not tried the buffalo chicken linguine in the book--it is a must!!! Here is another recipe I love! If you like and crave buffalo wings try this recipe!

Ingredients:
2- 3 tablespoons hot pepper sauce, such as Frank's Red Hot
3 tablespoons white vinegar
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken breast (grilled, baked, or sauteed then slice up)
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat or low carb tortillas tortillas( I just wrap mine in big lettuce leaves!)
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced

Preparation:
Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl. Cook and slice chicken; Add to the bowl with the hot sauce; toss to coat well.
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

To assemble wraps:

Lay a tortilla or your large lettuce leaf on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. YUMMY!!! Hope you like it!

Jerk Chicken Wraps Recipe

Another GREAT Recipe from our friend Stacey...

Jerk Chicken Lettuce Wraps

2 med-lg Chicken breast – grilled (or stir fried in pan with a little olive oil) and seasoned with Jerk seasoning and diced in small pieces
1 can water chestnuts – drained and diced
1 can bamboo shoots – drained and diced
1 bunch green onions diced
3 lg portabella mushrooms (I use any mushroom if ports are too spendy) – diced
1 bag or so of sliced carrots
(I have also used edamame, shredded cabbage, sprouts, peppers, celery etc)
Red pepper flakes - optional
Stir fry all this and set aside till ready to eat.

1 jar Bangkok Peanut sauce (at Hyvee) (there are actually lots of different sauces this one is really good but you could change it up and use any of them!)
When ready to eat, reheat veggies and add the peanut sauce – cook till hot.

1 bag Romaine Lettuce heads or bib lettuce- Ends cut off and pulled apart
Sesame Seeds and/or
Diced peanuts
Spoon chicken mixture in to lettuce leaves and garnish with any of the toppings.

**I have also done this and just added it to chopped romaine or lettuce to make it a salad and I did it once instead of making it a lettuce wrap I cooked spaghetti noodles (use Dream Fields) and stir fried them with the veggies to make like a lo mein type dish…**

Thanks Stacey for the great recipes!