Recipes

Mom's Chicken Enchiladas

(Out of Eating for Life by Bill Phillips)

1 lb chicken

4 green onions, sliced

2 T fresh cilantro, chopped

1 jalapeno, seeded and minced

3 cans (10 oz each) green enchilada sauce

8 corn tortillas

1 cup reduced fat cheddar cheese (shredded)

2 cups lettuce, shredded

1/2 c salsa

1/2 cup light sour cream

1 tomato, diced

1 can (2oz) ripe olives, sliced

Preheat to 350. Lightly coat 9 x 13 dish with cooking spray.

Place chicken breasts in a large pot and cover with water. Boil over high heat. Reduce to medium heat and simmer until no longer pink in cn=enter (about 15 min). Drain and let cool slightly. Shred by pulling apart with 2 forks and set aside.

Lightly coat large skillet with cooking spray and place over medium high heat. Add green onion, cilantro and jalapeno; saute for 2 minutes. Add shredded chicken and 1 can of enchilada sauce. Cook, stirrig ocassionally, until heated through, about 5 min.

Pour remaning 2 cans of enchilada sauce in med bowl and microwave until warm (about 2 min). Dip each tortilla in heated sauce and fill with about 1/8 of chicken mixture. Roll up and place, seamside down, in the prepared baking dish.

Pour remaining heated sauce over chicken enchiladas and sprinkle with cheese. Bake until enchiladas re heated through and cheese is melted (about 15 min).

Divide lettuce onto plates and place portion of enchiladas on top. Top with spoonful of salsa, a dallop of sour cream, tomatoes, and olives. Enjoy!

Baked Chicken Parmesan

(Also by Bill Phillips)

2 Egg Whites

1/3 c Progresso Italian-seasoned bread crumbs

4 T reduced fat parmesan cheese, grated, divided

1/2 1b chicken breast

2 portions spinach pasta (4 oz uncooked)

1 cup low fat pasta sauce

2 cups baby spinach leaves

Heat oven to 400.

In medium mixing bowl, beat egg whites with fork until slightly frothy. Then, mix breadcrumbs and 2 T of reduced fat parmesan cheese in a pie plate.

Dip chicken breasts into the breadcrumb mixture, coating both sides.

Lightly coat baking sheet with cooking spray. Place chicken breasts on baking sheet; bake for about 12 minutes, turn over and bake about 12 more (make sure chicken is no longer pink in center) breadcrumbs should be golden brown.

While chicken is cooking, prepare spinach pasta according to package directions. In small saucepan, warm pasta sauce over medium heat.

Divide spinach leaves between 2 plates. Layer pasta and chicken over leaves. Top with pasta sauce and remaining parmesan cheese. Enjoy.

Boot Camp Canceled Today

Due to severe thunderstorms boot camp will be canceled today, Tuesday, June 21. We will let you know when the make up session will be held at a later time.

Thanks!

Leah and Whitney

Nutrition and Examples

What you eat makes a huge difference. Exercise is important for your level of health and fitness, but what you put in your mouth has a huge impact on your weight management. Here's a quick example. A glazed donut is around 255 calories. If you burn 400 calories in your morning work out, you can blow your all your hard work by eating just 2 donuts. Your work out may have helped you to improve your level of fitness, but eating those donuts has done nothing to help you lose the weight that you're trying to lose. So food choice is key to reaching your goals.

Make sure your metabolism working for you all day long. You should be eating 5-6 small meals each day. How many calories you eat varies widely person to person so if you need help knowing how much you should be eating let me know!

You want an approximate balance of carbs(40%), protein (40%) and fat (20%).

Carbs should be complex carbs, not sugars.

Proteins should be lean.

Fats should be from raw sources (ie: avocados, nuts, dairy), not saturated.

Tip: Avoid combining refined sugars and fats (i.e., doughnuts, ice cream, cookies etc).

Here are some ideas for meals/midmeals.

Cottage Cheese and an Apple

Eggs (1 egg, 1 egg white) and 1/2 cup of oatmeal

Light string cheese and Banana

Handful of almonds (20) and Reduced Fat Triscuits (make sure cracker/bread choices are made with unbleached wheat, no high fructose corn syrup and reduced fat when possible.)

Boiled egg and toast

Protein bar (check to make sure sugars and fat are low) We like the brand Pure Protein.

Tuna fish (I flavor with lemon juice, avocados and green onions) and toast

Turkey sandwich with mustard, lettuce, avocados, and tomatoes, or instead of avocados put slice of 2% cheese.

Fruit smoothy with a small amount of milk, ice, and desired fruit. I put cottage cheese in my smoothies, which adds a TON of protein and you can't tell it's in there. And believe me, I am picky.

1 cup of berries.

1/2 of individual packet of crystal light

1 cup of ice

1/2 cup milk

1/2 cup cottage cheese

Mom's Chicken Enchiladas (recipe to follow next week)

Baked Chicken Parmesan (recipe to follow next week)

Grilled Chicken with lemon pepper and veggie

Laughing Cow cheese wedge with Grapes

Don't forget to drink lots of water and do cardio on the days we don't meet. You want the lactic acid that builds up after a hard workout to move through your body. Drinking lots of water will help flush your system. Remember to give yourself one day to rest!

A friend of mine, Susan Chapman, has a blog full of great nutrition and meal ideas. Click here to see her blog.

I hope these examples will give you some new ideas! Feel free to leave a comment with a meal or midmeal that you've found that has a great balance and works for you, or a recipe that you like that is healthy!

You all did a GREAT job today. This is an awesome group!

See you Tuesday!

Leah

Leaving the Scale Behind

For as long as I can remember it is the number on the scale that people have been, and still are, focused on. But what we need to realize is that the scale does not measure our body composition. It only tells us the amount we weigh.

If you weigh in at 140 pounds and then work your bootie off and get on the scale the next week with it reading 140, devastation follows. We want that number to be lower. But what if we lost 2 pounds of fat and gained 2 pounds of muscle? The scale can't possibly tell us that. So why do we really care what it says? In addition, muscle weighs more than fat. When you are getting in shape and toned, the number on the scale may not go as low as you wanted it to. So if we are more trim and fit and can get into our jeans we wore when we were 20, why do we care what the number on the scale says?

We should focus on our level of heath and fitness. If we are eating healthy and exercising, getting our bodies to where we know they can be, DON'T PAY ATTENTION to what the scale says. As we make goals, we shouldn't say, "I want to lose 6 pounds." We should say, "I'd like to lose 6 pounds of fat and get my lean bod mass to xxx."

When all is said and done it's how we feel and how our pants fit that matters, not the number on the health-o-meter!

Pick specific goals like reducing your body fat percentage or a new faster mile time and focus on those goals each day. Forget the scale and determine your own personal measures for success, do your part and results will follow.

BOOT CAMP

Summer is here, get your rear in gear!

Join Whitney* and Leah** for 4 weeks of intense exercise

that will whip you into shape and get

you ready for the pool! We are excited to help you get fit

and healthy while accomplishing your personal goals.

We’re ready to exercise. Are you?

June 14th through July 9th

Miss May Vernon Elementary Parking Lot

in Woodcreek

5:45am Tues/Thurs/Sat

$60 per camper

Contact us before June11^th to secure your spot***

Whitney Henderson

903-738-4330

whitneyandkids@yahoo.com

leahefish@gmail.com

*I'm Whitney Henderson. Cooper Institute trained, USAPL member, runner and mom. Life isn't about getting older it's about getting better.

** My name is Leah Fish and I have a degree in Physical Education. I am a mother of 4 girls. I love fitness and nutrition and the sense of accomplishment after a great workout!

***Must have at least 6 campers to start the camp.