Archive for April, 2009

Note from a Boot Camper

Thursday, April 30th, 2009

Just got this email from a Boot Camper. It shows you how adopting a healthy lifestyle can rub off on those around you! – April

I got home from boot camp with Helen and my roommates had cooked dinner (actually healthy: tilapia, roasted tomatoes, and basmati rice with strawberries, cool whip, and angel food cake instead of bday cake)…. They had the table all set and did the pt system on my behalf! How sweet! And so supportive.

From Ashley S.

Wednesday, April 29th, 2009

This Thursday will be my last day at boot camp. My husband and I are moving.  I just wanted to tell you that your WoW! Boot Camp has meant the world to me.  I have never been a runner…I never understood why someone would actually want to run for the fun of it… however, after going to WoW! for 3 months I actually feel like a runner now.  I find myself getting up on Saturdays and running 2 miles… for the hell of it!!  (What’s gotten in to me?)  Anyway, I feel so much healthier now, and I feel that for the first time in my life I am motivated to exercise.  This has been the best thing I have EVER done for myself and I just wanted to say THANK YOU for your push, your motivation, and your smile… they have brought me SO FAR!  I wish you the best of luck with WoW! in the future, and I hope it can reach many more women that lack confidence and motivation.  Thank you again from the bottom of my heart!

From Krystie R.

Tuesday, April 21st, 2009

My success story is probably a little different from most.  I was never what most people called fat or over weight even. Actually, I was pretty skinny most of my life; however, as my mid-twenties approached I noticed those nice size fours started getting tight.  By age 30, I was pushing the limits on a size 10. After purchasing a size 12, I decided I needed to get serious about losing some weight.  Everyone kept telling me I looked fine and asked why would I want to go on a diet. My friends and family couldn’t see what I was hiding under my clothes – my gut was hanging over my pants!  It had to be that at 5″10, I hid it well. Somehow I now had a muffin top, saddle bags and cellulite.  So I tried different eating plans over the next couple of years and would lose and gain the same 10 pounds over and over.

Then I got an email about this crazy WoW! Boot camp coming to my neighborhood, so I forwarded it to one of my friends and asked her if she wanted to join with me.  She actually ended up joining  without me!  During her first month she kept saying, “It’s hard, but I really enjoy it .” So I decide to visit with her on “bring a friend to boot camp day”.  That day I literally thought I would die of a coronary.  Honestly, I didn’t know if I would keel over or vomit first, but I was sure that one of the two would happen.  Run up and down bleachers 4 times, you have to be kidding me! That’s like 260 steps! I am thinking how could my friend enjoy this, what was wrong with her? Did she enjoy torture??? So , I barely make it through day one, miraculously I did not vomit or keel over! My friend told me “you have to tell Katie you will be back to join or I have a feeling you’ll never come back!” (Actually she was right, I wouldn’t have.) So began my journey with WoW! Boot camp.  Well, I did come back and was the 2nd day any easier?  No, probably not.  If I remember right, I don’t even think my first month got any easier. Everyday I would be like “man, that was a rough one!” But I thought if this doesn’t get me in shape, then nothing I do ever will.  So, I kept coming back and believe it or not, it kind of started feeling good to push my body to its limits and being around other women who motivated me. Then comes assessment time.  I lost a couple of pounds and shed some inches.  So I thought …well maybe if I came back another month maybe I could loose another couple of pounds and a few more inches.

Well, here I am 6 months later. I am still not the fastest person, heck half the time I come in dead last.  But during this past 6 months, I have gone from 170 pounds to 153 pounds, lost 7 inches from my hips, 2 inches from my arms, 6 inches from my thighs and 5 inches from my waist! 20 total inches lost- Can a body wrap promise you that???  I also had to go and buy some new pants, those size 10′s and 12′s fall right off now.  Is it worth it? Every minute of it!!  I even have to say that I miss the days I am not at boot  camp and have even added in workouts on non boot camp days.  No matter what people told me before, I didn’t feel comfortable in my own body and boot camp has helped change that.  I still don’t care how fast I can run a mile, but I sure do like the muscles I see emerging underneath all the “chunk” that used to cover my body!  Gone are the days of wishing I could get that dream body and eating a bag of chips. I now reap the results of working hard to achieve the results I want, instead of sitting around wishing for them.  Is my body perfect, Nope, but  that’s OK with me now. WoW! has changed the way I think about food, the way I think about myself and I have so much more energy. Size 6 here I come!  

Thanks Kim for making me come back after that first day and thanks Katie for motivating me to still come 6 months later.  If not for your inspiration, I may still be sitting on the couch.

Oatmeal Pancakes

Monday, April 20th, 2009

They are very good and good for you. The measurements are not exact because a lot of this recipe is to taste.

Ingredients:

  • 2 c Oatmeal
  • 1-2 scoops pure vanilla whey protein
  • 1.5c Water, skim or milk alternative
  • 1 ripe banana
  • 2T whole wheat flower (sticks everything together)
  • 1T +- Cinnamon
  • .5 t baking powder
  • 1-2 T Flax seed (optional)

Blend in food processor or blender until creamy.

Makes about 12 4″ pancakes, about 50 calories each.

Top with:

  • your favorite fruit
  • sugar free applesauce and bluberries(my favorite)
  • low sugar yogurt
  • peanut butter
  • whatever else you like (that is healthy!)

Fruit Smoothie

Monday, April 20th, 2009

This makes a great before or after workout snack.

Ingredients (no real measuring needed here, just add as much as you like of each ingredient, for thicker smoothie use more fruit and whey protein powder)

  • non-fat, plain yogurt (preferably organic)
  • vanilla whey protein powder
  • fresh or frozen fruits, 2 or more fruits at a time are a tasty blend (blueberries are a good choice b/c of it being a great source of anti-oxidants to ease the soreness of boot camp workouts)
  • flaxseed oil (usually found in organic section of grocery store) or meal flaxseed (however that can give smoothie a gritty texture) *** should only add 1 tblspn or 2 of flaxseed oil****

THEN blend evenly, you can drink it or if you prefer a thicker smoothie, then eat it like yogurt, or if you are feelin frisky, you can freeze if for popsicle snacks!

Yummy B’fast Casserole

Monday, April 20th, 2009
  • 1 16 oz carton Egg beaters (or any brand egg sub)
  • 1 1 lb 4 oz pkg Simply Potatoes diced potatoes w/ onions (or plain)
  • 4 slices  (torn or cubed) Kraft Fat Free Sharp Cheddar Cheese or ½ cup 2% shredded cheddar
  • 1 5 oz pkg Canadian Bacon (I used Kroger brand) or use soysauge
  • 1/2 c skim milk
  • Optional:  red, orange or green peppers, more onions, mushrooms, zuccini, broccoli or other 0 pt veggies you want to throw into the casserole.

Directions:

  1. Spray 9 X 13 baking dish with Pam Olive Oil Spray.  Preheat oven to 350 degrees.
  2. Pour egg beaters, milk & potatoes into large mixing bowl.  Cut up bacon & cheese into bite size pieces.  Add to egg mixture.  Stir and pour into 9 X 13 baking dish.
  3. Bake at 350 degrees for 35 min (give or take depending on your oven.  Just watch it closely around 30 min.)  Let cool.
  4. Cut into 6 serving sizes.  Yes – they’re huge.  3 Points!!  Great protein, carb mixture.

Yummy B'fast Casserole

Monday, April 20th, 2009
  • 1 16 oz carton Egg beaters (or any brand egg sub)
  • 1 1 lb 4 oz pkg Simply Potatoes diced potatoes w/ onions (or plain)
  • 4 slices  (torn or cubed) Kraft Fat Free Sharp Cheddar Cheese or ½ cup 2% shredded cheddar
  • 1 5 oz pkg Canadian Bacon (I used Kroger brand) or use soysauge
  • 1/2 c skim milk
  • Optional:  red, orange or green peppers, more onions, mushrooms, zuccini, broccoli or other 0 pt veggies you want to throw into the casserole.

Directions:

  1. Spray 9 X 13 baking dish with Pam Olive Oil Spray.  Preheat oven to 350 degrees.
  2. Pour egg beaters, milk & potatoes into large mixing bowl.  Cut up bacon & cheese into bite size pieces.  Add to egg mixture.  Stir and pour into 9 X 13 baking dish.
  3. Bake at 350 degrees for 35 min (give or take depending on your oven.  Just watch it closely around 30 min.)  Let cool.
  4. Cut into 6 serving sizes.  Yes – they’re huge.  3 Points!!  Great protein, carb mixture.

Lasagna

Monday, April 20th, 2009

This is an assembled “lasagna,” with all the lasagna flavors, but created individually in each person’s dish, in a fraction of the time. It can also easily be made into spinach lasagna (I use frozen), eggplant lasagna, zucchini lasagna, etc, by putting a vegetable layer in over the meat. If your diet allows, use any kind of whole-grain pasta. This recipe is easily adaptable to family members with different tastes and nutritional needs.

Ingredients:

  • 99% ground turkey meat, cooked and drained (1 lb makes about 6 servings)

Per Serving:

  • 1/3 C ricotta cheese
  • 1/2 C sugar-free spaghetti sauce (or chose a low sugar one)
  • 1/4 C low fat shredded mozzarella cheese
  • 2 T Parmesan cheese
  • 1 C cooked spaghetti squash

Preparation:

  • Cook the spaghetti squash.
  • Cook the meat with salt and pepper to taste. Drain off the fat if there is any.
  • Heat the ricotta (microwave works best)
  • Layer in bowl: spaghetti squash, ricotta cheese, ground turkey, mozzarella, sauce, Parmesan.

Naked Burrito

Monday, April 20th, 2009

Here’s an idea for a quick & healthy lunch or dinner.  You can order this at Barberitos, La Parrilla, Qdoba, Moe’s or Willy’s.

You can order either a steak or chicken naked burrito at Qdoba and get it made your way. This means either grilled steak or chicken on a bed of rice and black beans with tomatoes, salsa, lettuce and your favorite hot sauce. To keep this meal truly healthy, you have to walk away from the cheese, sour cream and tortilla.

I’m not a big fan of any sodas, so I tend to stick to water with a fresh wedge of lemon. The upside is no high fructose corn syrup or funky sugar-like chemicals.

Please keep in mind that I really only have four simple rules when it comes to happy, healthy fast food meals:

  1. It must be healthy. By healthy I mean a common sense “healthy,” which in my book means that the meal uses mostly fresh ingredients, it is not fried or nuked, or in any way cooked in grease or saturated fats.
  2. It must be truly fast food in so much that I can order it, get it, and eat it after a four-mile run over my lunch break.
  3. It must be cheap. This means that I can purchase it with a drink and still receive change from a 10-dollar bill.
  4. It must taste good. What’s the use of a tofu spinach salad that is perfectly balanced with all essential nutrients and vitamins if it tastes like paper and glue?

Chicken a’la EASY!

Monday, April 20th, 2009

1 serving = 6 WW points or 260 calories

  • 1 4.8oz chicken filet (Perdue Perfect Portions 99% fat free boneless breasts)
  • ½ cup diced tomatoes seasoned with basil, garlic & oregano
  • 1 slice provolone cheese

Spray baking dish with olive oil Pam.  Place chicken breasts in pan (4-6).  Cover with 1 can of DelMonte diced tomatoes with basil, garlic & oregano.  Lay 1 slice of provolone cheese over each piece of chicken.  Bake 350 degrees for about 20 min.