What Cami eats everyday

Here is a few sample menus of what I eat in a given day

Breakfast--- Day One: Egg whites, one slice of whole wheat toast, an orange

Day Two: Quaker's weight control oatmeal (has added protein & fiber & it's yummy!) and also a piece of fruit like half a banana or apple slices

Day Three: 1 cup light vanilla yogurt, 1/2 cup of go-lean crunch, and strawberries all mixed together. Delicious!

Lunch------ Day One: Turkey & avacado sandwhich on whole wheat bread, 1/2 cup baby carrots, 1/2 cup red grapes

Day Two: Healthy Choice steamers (these are SO good & you can never tell it is

considered a "frozen meal")

Day Three: SUBWAY sandwhich (I always get a six inch turkey on honey oat and

load up the veggies and get NO cheese or mayo on it, just a little honey

mustard) with apple slices or occasionally baked chips.

Dinner------ Day One: 6 oz Grilled or baked chicken with some lemon pepper or italian seasoning, 2 cups of steamed veggies

Day Two: Can of low-calorie chicken & veggie soup, a piece of whole wheat toast

Day Three: 1 cup ofWhole wheat pasta, chicken & veggies in a low-cal white sauce

Breakfast smoothie for 2

Whip this up one morning for you and your honey and start your day off with loads of energy!

ingredients:

8 oz (1 cup) nonfat plain yogurt
1 cup 1% lowfat or nonfat milk
1 ¼ cup whole fresh or frozen strawberries, hulled
1 fresh peach, peeled and sliced, or ¾ cup canned or frozen peach slices

Scoop of whey protein powder (optional)
2 tsp vanilla extract
2 Tbsp chopped walnuts
2 whole strawberries (optional)

Instructions:

Place first 5 ingredients in a blender.

Purée mixture for 15 to 20 seconds.

Pour into two tall glasses and top each with 1 Tbsp chopped nuts.

Garnish glass with strawberry, if desired.

Note: If you prefer a thicker smoothie, replace the peach with 1 small sliced banana.

Apple Oatmeal Bread

This is a great breakfast bread or can even be used for a dessert. Easy to make and stays moist and delish for days!

Ingredients:
1 cup quick or old fashioned oats, uncooked
1 cup whole wheat flour
1 tsp. baking soda
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1/3 cup honey
1/4 cup skim milk
1/4 cup apple sauce
1 egg
2 apples, diced

Instructions:

Preheat oven to 350°F. Combine first 5 ingredients in a bowl. Beat next 4 ingredients in another bowl until blended. Stir into flour mixture just until flour is moistened (batter will be lumpy). Fold in apples. Transfer batter to a lightly buttered 4x8 inch loaf pan and bake 50-60 minutes or until tester comes out clean when inserted in center.

Rosemary Zucchini

I made this a few times this summer with the abundance of zucchini and squash we had from our garden and it was very tasty and a good way to sneak in some more vegetables into your diet!

ingredients:
2 cloves garlic, thinly sliced
2 tablespoons olive oil
2 zucchini, thinly sliced
1 pinch fresh rosemary, or about 1/2 teaspoon dried sea salt
fresh ground pepper

Instructions:
Saute garlic in oil until barely brown, and add zucchini.

Stir to cover zucchini with oil and garlic.

Add rosemary, salt, and pepper.

Simmer gently, adding a little water as necessary to maintain moistness, until zucchini is barely tender, about 6 minutes.

Banana Brownies

These are moist & absolutely delish!

Ingredients:
1 cup whole wheat Flour

1/4 cup Nonfat dry milk powder
1/4 teaspoon Salt
1 cup Splenda
1/4 cup skim milk or fat free Buttermilk
1/3 cup Cocoa -- unsweetened
1/4 teaspoon Baking soda
1 Banana -- large,ripe
2 Large egg whites
1 teaspoon Vanilla

Instructions:
Preheat oven 350F. Coat 9 in. square baking pan with vegetable cooking spray. Combine flour, cocoa, milk powder, baking soda and salt in bowl.
Puree banana, splenda, egg whites, buttermilk and vanilla in food processor until smooth. Add dry ingredients and pulse just until blended. Pour into prepared pan. Bake 25 minutes or until toothpick
comes out clean. Cut into 2 in. squares.

Chicken and Pesto Rolls

Ingredients:

8 skinless, boneless, chicken breasts halves
6 cups, 98% fat free, no-salt-added canned chicken broth
basil for garnish
pesto
2/3 cup (156 ml) tightly packed basil leaves
3 scallions, chopped
1 clove garlic, cut into quarters
1 teaspoon dry-roasted sunflower seeds (optional)
salt (optional)
freshly grated pepper
3 to 4 teaspoons 98% fat free, no-salt-added canned chicken broth
1 tablespoon grated Parmesan cheese
3 tablespoons dried unseasoned bread crumbs

Instructions:

One at a time place the chicken halves between two pieces of waxed paper. Pound to 1/4-inch thickness.

Cut pieces of cheese cloth into eight 8-inch (20 cm) squares.

Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or food processor fitted with a metal blade. Pulse on and off until minced. Slowly add enough broth to make a smooth thin mixture. Stir in cheese and bread crumbs.

Season the chicken breasts with salt (if using) Divide the pesto among the breasts leaving a border around each edge of each breast. Starting with the short end, roll up each breast enclosing the pesto completely. Place in cheese cloth and tie each end with kitchen twine tightly.

Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add the chicken rolls. Simmer about 20 minutes in a single layer until firm to the touch. Remove from the stock and remove and discard the cheese cloth.

Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.

Crustless Pumpkin Pie to die for!

Ingredients

• 1 1/4 cups splenda
• 3 tablespoons whole wheat flour
• 3 egg whites
• 2 cups canned pumpkin
• 3/4 cup evaporated skim milk
• 1 1/2 teaspoons vanilla extract
• 1/4 teaspoon ground cinnamon

Directions

1. In a mixing bowl, combine the splenda and flour. Add eggs; mix well. Stir in the pumpkin, milk, vanilla and cinnamon if desired; mix until well blended. Pour into a greased 9-in. pie plate. Place pie plate in a 15-in. x 10-in. x 1-in. baking pan; add 1/2 in. of hot water to pan. Bake at 350 degrees F for 50-55 minutes or until a knife inserted near the center comes out clean.

Delicious & Healthy Mashed Potatoes

Ingredients

• 6 tablespoons minced shallots
• 2 teaspoons olive oil
• 1/2 cup low fat, low sodium chicken broth
• 2 teaspoons minced fresh thyme
• ground black pepper to taste
• salt to taste
• 3 small Yukon Gold potatoes
• 1/2 cup evaporated skim milk

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Place the shallots, oil, broth, thyme, pepper and salt in a small casserole dish. Cover and roast until the shallots are very soft and brown, about 45 minutes. Remove the casserole from the oven.
3. Cook the potatoes in a large pot of boiling water until soft, about 20 minutes. Drain and place the potatoes back in the pot over low heat to dry.
4. Heat the milk over medium low heat. Add it to the potatoes and beat with a mixer. Add the roasted shallots and beat again until potatoes are smooth

Work out tips

Came across these tips & wanted to pass them on for anyone trying to get into a work out routine (: No time to start like the present!

1. Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003, and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.

His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."

In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

5. Make Your Plan Fit Your Life

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.

Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."

If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy

Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.

"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.

And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, assistant professor and exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.

"Working out while you have the most energy will yield the best results," says Theodosakis.

8. Call In the Pros

Especially if you're first getting started, Theodosakis suggests having a professional assessment to determine what types of exercise you need most.

"For some people, attention to flexibility, or balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

9. Get Inspired

"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

10. Be Patient

Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."

Chocolate Pumpkin Bunt Cake done LIGHT

1 3/4 cup whole-wheat flour

1 cup splenda

3/4 cup unsweetened cocoa powder

2 teaspoons baking powder

1 1/2 teaspoons baking soda

1 teaspoon pumpkin pie spice

1/4 teaspoon salt

1 cup nonfat buttermilk

1 15-ounce c unsweetened pumpkin puree

3/4 cup dark brown sugar splenda, packed

2 large egg white, at room temperature

1/4 cup apple sauce

1/4 cup light corn syrup

1 tablespoon vanilla extract

1/2 cup packed confectioners’ sugar

2 tablespoon toasted chopped nuts

Step 1
To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.

Step 2
Whisk flour, splenda, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.

Step 3
Blend 1 cup buttermilk, pumpkin puree and brown sugar splenda in a large bowl with an electric mixer on low speed. Beat in both egg whites. Stir in apple sauce, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.

Step 4
Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

Step 5
To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with nuts while the glaze is still moist.

Spicy Chicken Tacos

8 whole wheat tortillas

1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips

1/4 teaspoon salt, or to taste

2 teaspoons canola oil, divided

1 large onion, sliced

1 large green bell pepper, seeded and sliced

3 large clov garlic, minced

1 jalapeño pepper, seeded and minced

1 tablespoon ground cumin

1/2 cup prepared hot salsa, plus more for garnish

1/4 cup chopped fresh cilantro

Sliced scallions, chopped fresh tomatoes and reduc, for garnish

Step 1
Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to 15 minutes.

Step 2
Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet over high heat until very hot. Add chicken and cook, stirring until browned on all sides, about 6 minutes. Transfer to a bowl.

Step 3
Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes. Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright green but still crisp, 2 to 3 minutes more.

Step 4
Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through, about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas and garnish with scallions, tomatoes and sour cream.

Southwestern Cheese Panini (so yummy!)

4 ounces shredded sharp Cheddar cheese

1 cup shredded zucchini

1/2 cup shredded carrot

1/4 cup finely chopped red onion

1/4 cup prepared salsa

1 tablespoon chopped pickled jalapeño pepper, (optional)

8 slices whole-wheat bread

2 teaspoons olive oil

This serves 4 (:

Step 1
Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

Step 2
Combine Cheddar, zucchini, carrot, onion, salsa and jalapeño (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.

Step 3
Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Cinnamon apple coffee cake

Ingredients:

1/2 cup packed brown sugar splenda
1/4 cup margarine, softened
2 large egg whites
1/2 cup skim milk
2 cups whole wheat flour
2 teaspoons baking powder
1/2 teaspoons baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
1 medium apple, unpeeled, cored and finely chopped

Instructions:

Preheat the oven to 375 degrees F.

Prepare a 9-inch square baking pan with nonstick pan spray.

In a large bowl, beat together the sugar, margarine, and egg whites until smooth.

Stir in the milk.

Add the flour, baking powder, baking soda, cinnamon, and salt and mix just until the ingredients are moistened. (The batter will be stiff.)

Fold in the apple.

Spread the batter in the prepared pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean.

Cut into nine 3-inch squares.

Serve warm or at room temperature.

Serves: 9

Apple & Pineapple crisp!

I made this for a ward function and everyone LOVED it!

Ingredients:
4 cups sliced peeled apples
1 (8 ounce) can crushed pineapple
1 tablespoon lemon juice
3/4 cup packed brown sugar splenda
1/2 cup old-fashioned oats
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 cup chopped pecans
1/4 cup melted butter (i use the fake butter that has 0 calories and it tastes just as good!)

Instructions:
Preheat the oven to 350 degree's. arrange the apples in a 9"x9" baking dish sprayed with nonstick cooking spray. Mix the undrained pineapple and lemon juice in a bowl. Spread over the apples. Combine the brown sugar, oats, cinnamon, nutmeg and pecans in a bowl and mix well. Stir in the butter. Sprinkle over the prepared layers. Bake, covered with foil, for 30 minutes; remove the foil. Bake for 10 to 12 minutes longer or until crisp.

Baked salmon dijion

If you like fish, this is a GREAT recipe that is really easy and yummy.

Ingredients:
1 c fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lbs salmon fillet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
As needed, fat free cooking spray

Instructions:

Whisk sour cream, dill, onion, mustard and lemon juice in small bowl to blend.

Preheat oven to 400° F. Lightly oil baking sheet with cooking spray.

Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper. Spread with the sauce.

Bake salmon until just opaque in center, about 20 minutes.

Honey Mustard Chicken

So simple but super yummy. You can even do this in a crockpot for Sunday dinner. Really good to mix with some brown rice!

Ingredients:

6 boneless skinless chicken breasts

1/4 cup honey

1 tablespoon Dijon mustard

1 tablespoon low-sodium soy sauce

1/4 teaspoon ground ginger

2 teaspoons shallot, minced

1 tablespoon parsley, chopped

Instructions:

Combine honey, mustard, soy sauce, ginger and minced shallot.

Preheat broiler. Spray broiler pan with non-stick cooking spray. Place chicken breasts on pan and brush generously with honey-mustard mixture. Broil 5 to 6 inches from heat for 5 minutes.

Turn, baste again and broil 5 minutes longer, or until chicken is no longer pink when cut into. Brush with remaining sauce, remove to warm serving platter, and sprinkle with chopped parsley.

7 layer salad done right!

I am sure you all have had this salad before but this is the version without all the added calories and junk!

8 cups shredded romaine lettuce

1 cup frozen peas, thawed

1 medium yellow bell pepper, diced

1 cup halved grape tomatoes, or quartered cherry tomatoes

1 cup sliced celery

1/2 cup sliced scallions

1/4 cup nonfat plain yogurt

1/4 cup fat free mayonnaise

2 teaspoons cider vinegar

1-2 teaspoons sugar

1/4 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/2 cup shredded reduced-fat Cheddar cheese

1/2 cup thinly sliced fresh basil

3 strips cooked turkey bacon, crumbled

Step 1
Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.

Step 2
Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.