Weight-Loss Holiday (Christmas) Challenge Week 5 Bonus

Weight-Loss
bikinibound

bikinibound

New member
There are 2 bonuses this week. Most of us will have several holiday gatherings in the next few weeks where we'll be tempted by all the goodies. Some of these gatherings require us to bring one or more dishes. It's a lot easier to resist endulging in the naughty food if there are tasty dishes that are better for our diets. Therefore, the first bonus is to post a recipe for a healthy, diet-friendly holiday dish. Please post it in this thread. It doesn't have to be your own recipe. You can get it from a cookbook or online, etc. I don't care about the source. You'll get 15pts for posting a recipe.

The 2nd bonus this week has to deal with protein. Studies have shown that getting enough protein is an important componant to losing more fat and less muscle. The following article goes into more detail.

Protein + Exercise May Promote Weight Loss

The 2nd bonus this week is to eat at half your weight in lbs in grams of protein. So if you weigh 200lbs, you should eat at least 100g of protein per day. You should get most of your protein from lean protein like chicken breast, fish, lean cuts of beef, etc, as opposed to fatty protein. Generally, 1oz of lean meat has about 5g of protein. So you would need to eat about 20oz of lean meat to get 100g of protein. You'll get 2pts for each day that you complete this bonus.

This 2nd bonus could be very hard for some of you--it certainly won't be easy for me. Just remember, meat isn't the only way to get protein. Vegetables and legumes (lentils and beans) also have decent amounts of protein. You can also get protein from protein shakes or protein powder. Dairy and eggs also have protein.

Good luck this week!! :hurray::hurray:
 
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Chocolate Pumpkin Muffins

This is a really easy recipe--and very tasty, too. It has two ingrediants:
1 cake mix (can be chocolate, or whatever you feel like)
1-15oz can of pumpkin

Mix the cake mix and the pumpkin together in a bowl. Pour batter into cupcake tins and use the baking directions on the cake mix box. Makes about 20 muffins. Each muffin has about 110 calories. I got a reduced sugar cake mix that lowered the calorie count to about 90 per muffin.

They are very moist and tasty. :)
 
Dang! :smilielol5:

I have back tracked through 2 weeks of fit day and the highest I got with Protein was 85g.!

Man...
This may be a super tough one. :leaving:

lol

I LOVE the recipe one! *WooT!* :waving:
 
hickgurltx said:
Dang! :smilielol5:

I have back tracked through 2 weeks of fit day and the highest I got with Protein was 85g.!

Man...
This may be a super tough one. :leaving:

lol

I LOVE the recipe one! *WooT!* :waving:
Click to expand...

Do you like tunafish? 1 regular size can of tuna has 33g of protein. That's over a third of your daily reqs. Start snorting that protein powder. :D
 
Recipe for points:

If you crave ice cream/sweets/chocolate this is super great and guilt free!
{Super Low Cal - Fat Free}

You need popcicle molds or tupperware type dessert cups w/lids -

Mix up any flavor of Sugar Free Jello Pudding by the 5 min. directions on box and by using Cold Skim Milk.

Once mixed up well ; spoon into molds/cups and freeze.

YUMMO! My fav. is double fudge! Super cheap as well.

When I take them to a gathering: Of course you don't take them out of freezer until yer ready to hit the road.
I just place in my small ice chest with ice/blue ice.
Place in the freezer asap whenever you arrive at gathering.

***

Freebie Recipe:

JJ's Low Cal/Low Fat Cake Tip:

JJ says:

I Box Cake Mix
I Can (12ounces) Diet Soda

Mix and Bake.

But that really is the recipe.
You just pick a flavor of cake and diet soda you want to blend, no eggs, no oil.
Just dump the cake in a mixing bowl, add a little soda to get started with your mixer on low, then gradually add the rest till it's all blended and beat on medium for about two minutes.

Spray a 13 inch pan on the bottom and add the mixed cake.
Bake per instructions on the box.
I use the toothpick method to check for doneness.

Since you aren't using eggs or oil, this is a low cholesterol/low fat cake.
Plus it's yummy and moist.
I don't frost it, but you could if you wanted to experiment.
In my family we just eat it with a bit of Lite Cool Whip.
Sometimes, I drizzle a bit of sugar free syrup of some kind on it before I add the Cool Whip.

Here are a few examples{Use Diet Sodas}:
Orange cake with Orange soda
Spice Cake with Gingerale or Root Beer
Chocolate Fudge cake with Big Red or Cherry Soda.
Have fun, you're gonna love it.
 
Ok, I think I need to re-visit my food plans for the next week. I might need to supplement with protein powder for this one.
Interestingly I just added up my yesterday's protein intake and it came to 63.5 gr, which is just 8 gr shy of the bonus amount for me.
I gotta find the protein powder I have in my cabinets.. I think it was 100 cal for 1/3 c. and contains 25 gr. of protein.... Then I should have no problem meeting the bonus..
Being a vegetarian, meeting your protein intake could be a challenge sometimes when on a diet. Beans are full with protein and are also high in calories for one serving... I do drink ff milk, eat low fat-tofu, yogurt, hummus, cottage cheese... so I should have no problem.
This is an awesome idea for a bonus... calories are calories but the ratio of fat/protein/carbs DO matter a lot..
I am digging in my recipe book for a great recipe here... and will post it in a minute.
Hajni
 
I think I am going to need to stock up on tuna this week! Good challenge but its going to be tough for me. Thanks.

...of to figure out how to get 90 g protein WITHOUT going over in calories. :)
 
The protein intake will be very hard. My average protein intake for 2 weeks is 36 grams and 43 for the last month. I can't stand to eat much meat anymore (no turkey this year even) and my family will only eat chili beans. Will need to check out a supplement or new food sources.

Nutty Carrot Spread
Low Fat Recipe

Ingredients:
6 oz. fat-free cream cheese, softened
2 tablespoons thawed frozen orange juice concentrate
1/4 teaspoon ground cinnamon
1 cup shredded peeled carrot
1/4 cup finely chopped pecans, toasted
1/4 cup raisins
36 party pumpernickel bread slices, toasted, or melba toast rounds

Directions:
Combine cream cheese, orange juice, and cinnamon in small bowl; stir until well blended. Stir in carrot, pecans and raisins. Spread about 1 tablespoon cream cheese mixture onto each bread slice.

Garnish with carrot curls, if desired.

Makes 18 servings.

Nutritional information per serving:
Calories: 68
Fat: 1g
Cholesterol: 2mg
Sodium: 149mg
 
3 oz of eye of round has 24.9 grams of protein, 138 calories and 3.5 grams of fat. Fat free cottage cheese has 19.7 grams for a half cup and 96 calories. 3oz of soy beans has 14 grams of protein, 149 calories and 8 grams of fat.

Those pack a lot of protein and are low in calories and fat. Since I can't do fish I think those are good places to start.
 
It's a recipe from my boss. Don't know the name, but that was good. Can be an appetizer or a meal.
It's almost like a pasta salad with tuna, but the cheese and lemon gives a different taste.

4 cups - Small pasta (looks like rice)
1 can - Tuna
1/2 cup - Feta Cheese
1 cup - Tomatoes sliced in small dices
1 Tablespoon - Lemon juice
edit : I forgot some pesto! (as you like)

The measurements are those I think I used, but the quantities are up to you.
You add what you want according to what you like.
 
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GLITTER GRAPES
saw this recipe on Sparkpeople & thought it would be fun & a bit more healthy to take to parties. I'm typically not a fan of gelatin, but this could be fun.

1 pound of seedless grapes, pulled from the stems and rinsed
1 3-oz. package regular gelatin, flavor of your choice (NOT prepared)
Water

Spread the gelatin mix on a plate, about 1/4 at a time.
Rinse the grapes under water, and place a handful on the plate.
Shake the plate gently to roll the grapes in the gelatin, coating the grapes.
Place coated grapes into a bowl.
Repeat with the remaining ingredients until all of the grapes are covered.
Place the bowl and let set in the refrigerator for about 1 hour, until the gelatin is set.
These are better the colder they are.
I've used red grapes with cherry gelatin, but you can probably use green grapes with lime, or any combination you'd like.


Number of Servings: 12

Calories 83.6
Total Fat 0.5 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 34.0 mg
Potassium 148.4 mg
Total Carbohydrate 20.3 g
Dietary Fiber 0.8 g
Sugars 6.1 g
Protein 1.1 g
Vitamin A 1.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.4 %
Vitamin C 14.4 %
Vitamin D 0.0 %
Vitamin E 2.8 %
Calcium 1.0 %
Copper 4.1 %
Folate 0.9 %
Iron 1.2 %
Magnesium 1.3 %
Manganese 2.4 %
Niacin 1.2 %
Pantothenic Acid 0.2 %
Phosphorus 2.0 %
Riboflavin 2.8 %
Selenium 0.9 %
Thiamin 4.9 %
Zinc 0.3 %
 
Creamy Chocolate-Raspberry Mousse from Sparkpeople recipes

This dessert takes minutes to prepare and provides many nutritional benefits. It's also a healthy alternative for chocolate cravings.


Ingredients
32 oz. of fat free yogurt, plain
4 tbsp unsweetened cocoa
4 packets Splenda
1 pint fresh raspberries


Directions
Add cocoa and your choice of artificial sweetener to yogurt and stir until well blended.
Gently fold in raspberries.
Served chilled.

Number of Servings: 8

Fat: 0.6 g


Carbohydrates: 15.9g


Calories: 91.1


Protein: 7.4g
 
lisamcrn said:
The protein intake will be very hard. My average protein intake for 2 weeks is 36 grams and 43 for the last month. I can't stand to eat much meat anymore (no turkey this year even) and my family will only eat chili beans. Will need to check out a supplement or new food sources.
Click to expand...

This is a much needed bonus for you then. Your protein levels are quite low, and this could cause you to lose a lot of muscle instead of fat. I have a can of protein powder that is great for supplementing. One serving has 110 calories and 20g of protein. Mine only cost me $10, and there are 20 servings in it, I believe.

Do you eat all your meals with your family, or can you use breakfast and lunch as meals to pack in your protein? Hajni had some great ideas for non-meat related ways of getting protein. :)
 
Help With Your Protein

Here's a great website that will be beneficial to some of you.



Also, for those not fond of meat--Special K Protein Plus cereal is great--1 cup has 13g of protein. Add 1 cup of 1% milk to it, and you've consumed 22g of protein. Add some protein powder to it, and it becomes 42g of protein and only 332 calories. The great thing about milk as that the protein content stays the same regardless of the type--skim milk still has 9g of protein--same as 2%.
 
Ok, this is one of my favorite dishes, quite easy to make and full with protein!!!!

Creamy TVP Bowl (Protein Cocktail) (270 calories)
1/2 cup "ground" vegetable textured protein(dry) 24 gr protein!!
6 oz yogurt (I use Dannon Fat free fruit flavored yogurts)
1/2 cup fruit (any kind - apples are groovy)
1 tbs sweetener
cinnamon for taste (optional)

Directions:
Hydrate your textured soy protein in same amount of boiling water. Drain excess water from hydrated textured vegetable protein and add to a bowl.Mix fruit, sweetener and yogurt. Chill. Awesome light lunch or sometimes I half the quantity and eat it as a dessert.

And another recipe I made for Thanksgiving:

Maple and Brown Sugar Pumpkin Casserole
4 servings 136 cal/serving

Ingredients
2 15 oz. cans of unsweetened pumpkin
1 large apple chopped
1/4 cup of raisins
1/2 cup of brown sugar substitute
1/3 c. sugar-free syrup
cinnamon, ground cloves, nutmeg to taste (15)

Directions:
Mix all ingredients and spoon into a casserole dish. Bake at 375 for 20 minutes.

And a bonus, I think I posted this on the recipe thread already.
Protein Pancakes (296 cals w/o add ons)
Ingredients

1/2 Cup steel-cut quick Oats
1/2 Cup ff Cottage Cheese
1/2 c. liquid Egg Whites
Splenda (to taste)
Cinnamon (to taste) (6)
Optional Add In's (these will change the nutritional value)
1/4 Cup of Libby's Canned Pumpkin, 1 small banana , 1/4 Cup of Fresh Blueberries
Directions
Combine all ingredients in a food processor or blender. This will become a "batter". You may have to add more oats or more cottage cheese, depending on the consistancy of the batter (you don't want it too thin or too thick).Cook on hot skillet until light brown. Serve with Smuckers Sugar-Free Syrup or just top with fresh berries!As mentioned you can make these pumpkin pancakes, banana pancakes, etc...the great thing is you can personalize this recipe!

Hajni
 
Bonus 5

This will be hard and easy for me. Hard - because it requires careful planning and lots of maths and easy - because it is about food. I don't have any problems eating things. Bring the food and I gonna eat it. :)

My recipe is too simple. I am sorry that I even call it recipe. I am not sure how many calories there are in it even. This is a healthy desert. I love it and eat it often.

- 2 spoons of rolled oats soak in 1 cup of plain low fat yogurt (about 1 hour)
- then you add one or two spoons of honey (depending on how sweet one prefers it)
- add half an orange chopped (actually any fruit will do)
- stir well and enjoy

GOOD LUCK THIS WEEK :)
 
Holiday Recipe:

Banana Brown Rice Pudding
Serves 4

1 cup cooked brown rice
1 cup fat-free milk
Pinch salt
1 ripe banana, mashed
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/8 teaspoon almond extract

1. Combine the rice, milk, and salt in a medium saucepan: bring to a boil. Reduce the heat and simmer uncovered, stirring occasionally, until slightly thickened, about 15 minutes.

2. Stir in the banana, vanilla, cinnamon, and almond extract.

Per serving (1/3 cup) - 106 cal, 1g fat, 0g sat fat, 0g trans fat, 1mg chol, 69g sodium, 22g carb, 2g fiber, 4g protein
 
Cranberry-Pecan Not-Pie

Microwave 2 C cranberries with 1/4 C brown sugar for 90 sec, stir &
go another 30 sec until berries all pop. (Put piece of waxed paper over the top - the cranberries spit!)

Blend together 1 egg, 1/4 C brown sugar, 1 Tbl melted butter, pinch of salt,
pinch of baking soda, glug of vanilla. Stir in 3/4 C pecan halves. (If you use chopped pecans, either use less or adjust the calorie count up.)

Put cranberries in the botom of a small pan (we used a 5" diameter, 3" deep mini-souffle dish). Top with pecan mixture.

Bake at 350 for 30 minutes, then at 300 for another 30-35 minutes, or until center isn't liquid but is still wet. If you use a larger pan (so the filling is shallower), it'll cook a lot faster. Let cool.

Full batch:
1250 calories, 75g fat (14g saturated), 143g carbs (16g fiber), 14.5g protein.

1/8 of a batch:
155 calories, 9.5g fat (2g saturated), 18g carbs (2g fiber), 2g protein.
 
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