Lemon-Mustard Chicken - Recipe

This is from page 421 of the Better Homes & Gardens Cookbook, 75th Anniversary Edition.

2 1/2 - 3 pounds meaty chicken pieces (I used boneless, skinless thighs)
2 tbs canola or extra virgin olive oil
1 tbs Dijon mustard
1 tbs lemon juice
1 1/2 tsp lemon pepper seasoning
1 tsp dried oregano or basil
1/8 tsp ground red pepper

1. Skin chicken. Place chicken pieces, bone side up, on the unheated rack of a broiler pan. Broil 4-5 inches from the heat about 20 minutes or until light brown.

2. Meanwhile, in a bowl, stir together oil, mustard, lemon juice, and seasonings. Brush the mustard mixture onto chicken. Turn chicken and brush on remaining mixture. Broil for 5-15 minutes more or until chicken is no longer pink.

I didn't run the numbers for this because it will depend a bit on what part of the chicken you use. It's all Core though!

Cream Of Wheat Pancakes - Recipe

This is a scaled back (1-2 servings) version of this recipe.


2 tbs cream of wheat
1/8 c egg substitute
1/4 cup of skim milk
1/2 teaspoon baking powder
1/8 cup of Splenda

Mix and let sit for about 10 minutes. Spoon by 1/4 cup into med/med-high sprayed skillet.

The entire batch has 279.2 calories, 0.1 g fat, 51.2 g carbs (2 g fiber), 12.2 g protein. 5 WW points/Core friendly

Turbulence Training - Day 69 of 84

I snacked on some Frosted Mini Wheats last night. I don't know how many I ate - it wasn't tons, but I think I'm going to take away the 4 activity points I had left, as well as any I earn from exercise this week. So for the rest of the weekend, it's Filling Foods only.

Finally back to the exercise. It felt great!

Warm Up

Y-squat - 10 reps

Decline push up - 8 reps

Bulgarian split squat - 8 reps per side

Spiderman lunge - 10 reps per side

repeat

Workout D - rest 1 minute after each superset

A1) db push press (3x5x25 lbs)

A2) one-leg ball jackknife (3x10 per side)

B1) db close grip press (3x8x25 lbs)

B2) bb split squat (3x8x40 lbs per side)

C1) assisted pull up (6/6/6)

C2) dips (15/15/15)

Interval Workout A - 3 min warm up, 30 s bodyweight exercises very hard pace, 30 s moderate pace bodyweight exercises x 6, 3 min cool down - I alternated burpees and shuffles for the work intervals and jogging and butt kicks for the recovery intervals. This was ass-kicking and I think I'm going to do it this way for the last two weeks. I loved it, and burned 104 calories in the 12 minutes. Awesome quickie!!!

cereal w/ Fiber One yogurt, banana

apple & cottage cheese

chicken breast, red pepper slices, baked rutabaga "fries"

venison steak & cream of broccoli soup

oatmeal w/ banana

Three cups of coffee and 20 ounces of water.

Turbulence Training - Day 68 of 84

No workout again today. I'll do today's workout tomorrow and yesterday's workout on Sunday. I need to get some drugs for this sinus pressure.

"fried" eggs w/ cheese [2 pts] & light English muffin [1 pt]

salad w/ fat free dressing [1 pt for cheese on salad]

banana & Fiber One yogurt

homemade pizza [7 pts]; I made this dough, and added spinach to it. My crust was topped with cheese, chicken breast, onions, red peppers & sugar-free sauce.

apple & cottage cheese

Three cups of coffee. 4 activity points remaining.

Turbulence Training - Day 67 of 84

Today was supposed to be treadmill intervals but I was up all night with a sinus headache and I can't really breathe all that well, so I will run on Saturday.

oatmeal w/ banana & 1 tsp brown sugar [1 pt]

"fried" eggs w/ cheese [2 pts] and light English muffin [1 pt]

green pepper slices & almond joy pudding cookies; I ate every single one I made and I feel sick. These were so good but they gave me heartburn and made me cold.

homemade vegetable soup

banana; I only ate this to get rid of the hiccups I got from eating half a raw carrot while I chopped vegetables for dinner.

roasted vegetables, beef w/ light sour cream [2 pts]

No water and I lost track of how much tea I had. 8 weekly and 7 activity points remaining.

Almond Joy Pudding Cookies - Recipe

I modified this recipe and used what I had on hand.

1 (1 oz) box sugar free fat free chocolate pudding
2 cups skim milk
1 cup rolled oats
2 tsp coconut extract

Mix the ingredients in a bowl and refrigerate until it sets up. Spoon by tablespoons onto a wax-paper lined cookie sheet. Freeze until well set. Keep them in the freezer until you are ready to eat them.

I only had two single-serving packets of pudding, so I made half a batch, and I used flavor drops from Capella. Actually, I used almond because I didn't have the recipe in front of me. Maybe next time (because there will be one), I will use both. I have some vanilla pudding mix that I want to play around with - maybe a banana nut flavored cookie.

This makes 12 2-cookie servings, each with 44.6 calories, 0.5 g fat, 7. g carbs (0.7 g fiber), 2.3 g protein - 1 WW/Core friendly.

Turbulence Training - Day 66 of 84

I really tried to get my 80 ounces of water in today but I was so damn cold that I couldn't force any more down. I drank 60 ounces, and that's good compared to how most of the winter has gone. This cold intolerance thing is making me crazy. I'm certain I'm hypothyroid AND have Raynaud's. My fingers started to turn blue last night. They are never warm, unless I've got them in warm water. But I get so cold coming out of water that I wonder if it's worthwhile. I'm eating to keep warm, I think, and I need to nip that before it gets out of control. I drink coffee and/or tea all day long to try to keep a little warm (though it never helps my hands, feet, and nose) but I end up using too much Splenda. I have to kick the sweetener habit, artificial or real - doesn't matter. It all needs to go. And I don't have the slightest idea what to do about it. I don't want a substitute. I want the desire for sweet things gone.

Warm Up

Y-squat - 10 reps

Decline push up - 8 reps

Bulgarian split squat - 8 reps per side

Spiderman lunge - 10 reps per side

repeat

Workout C - rest 1 minute after each superset

A1) wide squat (3x8x65 lbs)

A2) stability ball crunch (3x15)

B1) front squat (3x8x40 lbs)

B2) Romanian dead lift (3x8x70 lbs)

Bodyweight circuit (1-3 rounds):

C1) Y-squat (20)

C2) diagonal lunge (10 per side)

C3) inverted row (10)

C4) burpees (10) or jumping jacks (60 s)

Good workout. I love RDLs!! I love using the suspension trainer for inverted rows. I am not a fan of the Y-squat. Or the T-squat. Or bodyweight squats in genera. 2 activity points.

cereal w/ Fiber One yogurt, banana, part of a homemade granola bar [2 pts]

scrambled eggs w/ onion, green pepper & salsa, toast w/ reduced sugar jelly [1 pt]

ground venison w/ mixed vegetables; I tried to wait longer to eat but I was so hungry after 2 hours.

carrot & celery sticks; Snacking before dinner :(

beef stroganoff [2 pts for light sour cream]; I think one whole serving of pasta was too much. I definitely ate beyond satisfaction. If I didn't claim my whole serving, my bottomless-pit husband would have eaten it, whether I told him I was saving it or not.

toast w/ banana-ricotta spread [3 pts]; I have a bunch of ricotta cheese to use up and I'm desperate for recipes that don't involve pasta & sauce.

Four cups of coffee and 60 ounces of water. 15 weekly and 7 activity points remaining.