Grilled Chicken with Quinoa

1 teaspoon lemon zest
Juice of 1 lemon
1 Tablespoon agave
1 Tablespoon dijon mustard
2 Tablespoons dried basil
3 cloves of garlic, chopped
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup olive oil
24 ounces of boneless, skinless chicken breast

Whisk together all ingredients except for chicken. Pour over chicken and marinate in refrigerator for 3-4 hours. Grill on medium for about 5 minutes per side until cooked through.

Makes 6 servings. Approximately 225 calories per serving. Serve with steamed vegetables or quinoa.

Black Bean Tacos with Lime Vinaigrette

Lime Vinaigrette:
1/4 c chopped tomato
1/4 c chopped fresh cilantro
1 T olive oil
1T cider vinegar
1 t grated lime rind
1 T fresh lime juice
1/4 t salt
1/4 t ground cumin
1/4 t chili powder
1/4 t black pepper
1 garlic clove, peeled

Combine in a food processor or blender; process until smooth.

Tacos:
1 can black beans, drained and rinsed
3/4 c frozen corn
1/2 red onion, finely chopped
1/2 green pepper, finely chopped
1 cup chopped fresh cilantro
8 corn tortillas
1/3 c grated reduced calorie Mexican cheese blend

Combine beans, corn, onion, pepper and cilantro. Stir in Lime Vinaigrette, chill approx. 2 hours. Serve on corn tortillas with a little bit of cheese.

Makes 4 servings. Approximately 300 calories per serving.

Pumpkin Bread with Roasted Pumpkin Seeds

1 1/4 cups unbleached flour
3/4 cup sugar
1 tsp baking soda
3 tsp pumpkin pie spice
1/4 tsp salt
1 1/2 cups canned pumpkin puree
2 tbsp canola oil
2 large egg whites
1 1/2 tsp vanilla extract
non-stick baking spray
1/4 cup roasted pumpkin seeds

Preheat oven to 350 degrees. In a medium bowl mix flour, sugar, baking soda, pumpkin pie spice and salt. In a large bowl combine pumpkin puree, oil, eggs and vanilla. Then add dry ingredients. Spray bundt cake pan or a bread loaf pan with non stick spray and pour pumpkin mixture into pan. Sprinkle top with pumpkin seeds. Bake for 45-50 minutes or until a fork comes out clean. Let bread cool in the pan 15-20 minutes before serving.

Makes 8 servings. Each slice approximately 200 calories.

Pasta Fagioli

This soup is packed with antioxidants, vitamins and fiber to keep you healthy!

1 tbsp olive oil
1/2 onion
4 cloves garlic, chopped
1 cup carrot straws
4 celery stalks, chopped
1 15 oz can kidney beans
1 15 oz can pinto beans
1 15 oz can white beans
1 15 oz can tomato sauce
1 15 oz can crushed fire roasted tomatoes
2 bay leaves
3 tbsp Italian seasoning
1 32 oz carton vegetable broth
2 1/2 cups water
dash of salt
1/2 teaspoon black pepper
8 oz whole wheat small pasta

Heat olive oil in large pot over medium/high. Add onion, garlic, carrots and celery. Saute for 3-4 minutes. Add the rest of the ingredients except the pasta. Simmer over low to medium heat for 25 minutes. Add the pasta and cook for an additional 9 minutes or until pasta is al dente.

This soup is good with a piece of healthy whole wheat bread. I like to look for breads with only a few ingredients. I am a label reading nut. Most breads in the supermarket are loaded with sugar and preservatives. This one is my favorite and they are local!

Makes 8 (2 cup) servings. Approximately 300 calories per serving. Additional calories if you add bread.

Whole Wheat Spaghetti with Sauteed Vegetables

1 1lb 7.25 oz. Jar Marinara Sauce (I used Prego Light Smart)
10 oz. Whole Wheat Spaghetti Noodles
20 oz. Lean Ground Turkey
1 Green Pepper, chopped
1/2 Onion, chopped
1 Small Package of Shiitake Mushrooms, sliced
Dash of Salt
1/2 teaspoon ground pepper
1 teaspoon dried basil
1/2 teaspoon garlic powder
1 Tablespoon olive oil
cooking spray

Heat olive oil in skillet on medium-high. Saute green pepper, onion and mushrooms for about 4-5 minutes. Once vegetables are softened set aside. Spray skillet with cooking spray and brown the ground turkey. Add salt, pepper and garlic powder. Once meat is cooked through add marinara sauce and basil. Cook spaghetti noodles according to directions on package.

Makes 5 servings. Each serving is 1/2 cup noodles, 3/4 cup sauce and pile on the veggies! Approximately 375 calories per serving.

Btw...Shiitake mushrooms are really good for you! They are known to have antiviral and anticancer effects.

Pineapple with Orange Vanilla Yogurt Dip

Greek yogurt is so good for you! It has twice the amount of protein than regular yogurt and helps your body lose fat. Beware that most of the yogurts available in stores now are so packed with sugar, high fructose and other preservatives. So going Greek is great!

12 pineapple rings (canned in juice)
1 cup plain non-fat Greek yogurt
1/2 teaspoon ground cinnamon
1/2 teaspoon pure vanilla
3 tablespoons orange juice

Drain pineapple rings. Mix Greek yogurt, cinnamon, vanilla and orange juice. Dip pineapple in yogurt.

Each serving is 3 pineapple rings and 1/4 cup yogurt dip. Makes 4 servings. Approximately 130 calories per serving.

Grilled Salmon Burger With Herbed Dijonaise

1 Wild Alaskan Salmon Patty (you can find them in the frozen section at stores)
1 Whole wheat sandwich thin
1 heirloom tomato (I used yellow and red)
2 lettuce leaves
1 teaspoon olive oil mayo
1 teaspoon Dijon mustard
1/4 teaspoon chives
1/8 teaspoon black pepper

Grill salmon patty 4 minutes each side. Combine mayo, dijon mustard, chives and pepper. Assemble burger. Makes 1 serving. Approximately 300 calories per serving.

Lemon Basil Garlic Scallops

8 oz. raw sea scallops
1/4 cup lemon juice
1 tablespoon olive oil
2 cloves of garlic, minced
1 tablespoon dried basil
dash of salt
dash of pepper

Rinse scallops and pat dry. Season with salt and pepper. Heat olive oil in skillet on medium/high. Add minced garlic and saute for about 30 seconds and add scallops. Add basil to lemon juice and pour over scallops. Sear each side of scallop 2 minutes.

Makes 2 servings. Approximately 200 calories per serving.

Summer Salad With Simple Dressing

You can pretty much eat as many vegetables as you'd like! I don't even count calories on vegetables because they are so low with the exception of potatoes and avocados. If you don't want to add avocado in this salad then it will be only 90 calories for the dressing.

1 cup lettuce
1 cup spinach
1/2 cup carrot straws
1 tomato
1/4 avocado
1/2 mini cucumber
2 teaspoons olive oil
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper

Rinse all vegetables and cut up. Mix olive oil, balsamic vinegar and pepper. Drizzle salad with dressing. Makes 1 serving. Approximately 150 calories.

Turkey Noodle Soup

16 oz. cooked turkey (white or dark meat)
14 oz. package of whole wheat noodles
8 cups chicken or vegetable broth
3 cups chopped carrots
2 cups chopped celery
1/2 onion, chopped
2 garlic cloves, chopped
2 teaspoons dried parsley
1 teaspoon lemon pepper
1/4 teaspoon salt
3 Tablespoons lemon juice
1 tablespoon olive oil

Saute carrots, celery, onion and garlic in olive oil over medium heat for 5 minutes. Add broth and turkey. Let simmer 25-30 minutes. Once vegetables are soft add package of whole wheat noodles. Bring to a boil approximately 8 minutes. Season with parsley, lemon pepper and salt. Add lemon juice. Makes 8 servings.

1 1/2 cup per serving, 300 calories

Quick Weight loss Tip

A pound of fat is equal to 3500 calories. So if you want to lose one pound of fat in a week you need to create a 500 calorie deficit each day. (500 calories x 7 days =3500) It's actually pretty simple. Just burn more calories than you eat and you will lose weight!

More Tips from Brent!

1. The more muscle you have, the more efficient you will be at burning fat and losing weight.

2. Doing various kinds of exercise is important so that you don't plateau or burn out. Do something you can sustain in the long run. I totally believe in the idea of muscle confusion so that we change up the routine at least monthly and we get better results than by doing the same routine repeatedly.

3. Interval training is better than long hours of aerobics each week.

Harvest Trail Mix

Peanuts
Slivered Almonds
Fiber One Bran Cereal
Organic Cinnamon O's Bran Cereal
Craisens
Mini Semi-sweet Chocolate Chips

Mix together and enjoy! This snack is packed with fiber and protein.

1/2 Cup per serving is approximately 200 calories

Brent's Top 10 Weight Loss Tips

Brent has lost 30 lbs in 2 months! These are his top 10 tips that he has learned...


1. Diet is more important than exercise. I almost hate to even say this because I love exercise but I've found it to be very true.

2. Eat portions about the size of your fist, 1 protein and 1 "good" carb in each meal, also add 1 portion of vegetables to 3-4 meals a day.

3. Eat every 2.5 to 3 hours but try not to eat after 6 pm. If you get a craving after 6, eat a piece of fruit and drink 1 or 2 glasses of water.

4. Drink 8-10 glasses of water a day. More if you're exercising. The bigger you are, the more water you need.

5. If you get a craving for something unhealthy, drink lots of water or eat some veggies. If you give into cravings, don't punish yourself. Just get back on track.

6. One day a week, satisfy ALL your cravings! Feast. Don't worry about temporary spikes in your weight. The overall trend is what's important. I like to compare my weight to the same day last week to see how I'm doing.

7. Track everything you can and try to find anything to celebrate. Reward yourself mentally. Share your success with others who care. I like to track not just my weight but also body fat % and then multiply weight times body fat % to get total lbs. of fat. I use a body fat scale. It's not exact but that's not what's important. It's the trend and I always use the same scale. If on any given day I reach a new record with any of the 3 metrics, then I praise myself!

8. Some say to not get on the scale very often. I get on the scale at least once in the morning and once at night. How else will you know how you're doing. I have a system that I follow religiously. It goes like this: always wear the same thing when on the scale, I step with my right foot then my left, I send myself an email from my phone, then later when I have time, I record the results in my tracking spreadsheet. I study the spreadsheet, compare the data from week to week, I have graphs that show trends, etc. I get really excited about the good results. If I plateau for a day or 2, so what. Sometimes my weight may go up but my body % goes down. I celebrate that!

9. Set a goal each month or each week. My tracking spreadsheet helps me do this.

10. Get off your butt as much as you can. We sit way too much. We sit in our cars, on our couches, in chairs at our desk at work or school, in theatres, etc. etc. I take the stairs as much as I can and try to avoid elevators. I like to walk the mile to Church instead of driving. Sometimes if I have time I can walk to do errands instead of driving everywhere. It's harder to get tickets when you're walking :-) and it's way more healthy for you.

bonus: Think cause and effect. Much of the problem with our society is that we don't think of the result of what we're stuffing in our mouth. Think of your heart. Think of your image. Think of your long term health. Think of your longevity. This has motivated me because my blood pressure started to spike and it made me angry. Think of your children and grandchildren and the time you will spend with them and how active you will or will not be able to be with them. Think of your mind and how much more invigorated you are when you feel good about yourself.

Broiled Grapefruit

What a yummy, easy treat for only 90 calories!

1 medium grapefruit
1 teaspoon truvia or brown sugar
1/4 teaspoon cinnamon

Sprinkle grapefruit with sugar and cinnamon. Broil for 4 minutes.

90 calories per serving

Jenn's Top 10 Weight Loss Tips

Jennifer has lost 40 lbs. It took her 4 months to hit her goal weight. These are her top 10 must do's...


1.) Track your calories and write it down! I use the biggest loser formulation which is your current weight x 7. (Don't go under 1050 calories a day though, consuming less calories may back fire and make your body hold onto weight.)

2.) Stop eating 6-7p.m. Brush and floss your teeth right after dinner to help avoid temptation to eat.

3.) To jump start your weight loss cardio, cardio, cardio! Try to get in 3-5 miles a day of either walking, running or biking five times a week. If you're pressed for time then do 30 minutes of hard cardio.

4.) Set a weekly goal of what your weight will be. Look at that goal daily. Repeat it out loud as you're doing your workout and visualize seeing that number on the scale! This may sound silly but it works. If you really eat well and exercise you'll be amazed at how close you'll be to your goal each week!

5.) Eat 5 small meals a day to rev up your metabolism for more fat burning and to keep you from binging.

6.) Eat on small dishes. This one is huge! Feeling satisfied is so mental. I always eat on 8 inch plates now. Also be sure to use smaller bowls. The picture attached is the 11 inch plate I use to eat on below and the red one is the 8 inch plate I eat on now.

7.) Stick with whole foods! Studies have shown that foods with artificial sweeteners and preservatives inhibit weight loss. They have been shown to actually increase hunger. So ditch the diet soda!

8.) Bulk up portions with fruit and especially veggies! There is no reason you should ever feel hungry when you are trying to lose weight. You can always turn to a large portion of sauteed veggies or a salad.

9.) Stay hydrated with 8-10 glasses of water a day. This will help you stay healthy since water rids toxins from the body.

10.) Give yourself one free day a week to give into those cravings so you can focus the rest of the week!

Breaded Italian Chicken

15 oz. chicken tenders
1 cup Italian seasoned bread crumbs (or blend 1 piece of whole wheat bread in blender and add 2 Tablespoons Italian seasoning)
4 Tablespoons olive oil
10 oz. whole wheat noodles
24 oz. marinara sauce (I used Classico brand)
10 Tablespoons mozzarella cheese

Pre-heat oven to 400 degrees. Spray a cookie sheet with cooking spray. Rinse chicken and dip in olive oil. Then dip each chicken tender in bread crumbs. Lay on a cookie sheet and bake for 12 minutes, turn over and bake approximatley 12 more minutes until chicken is no longer pink inside.

Cook pasta according to directions on package. Top 3 oz. of chicken on 1/2 cup pasta. Top with 1/2 cup marinara and 2 Tablespoons shredded mozzarella.

Makes 5 servings. Approximately 400 calories per serving

Spinach and Egg Breakfast

This breakfast is well balanced yet a very simple dish. It includes a lean protein, complex carbohydrate and vegetables.

1 egg
1 piece whole wheat bread
1 cup spinach
1 Tablespoon mozzarella cheese
1 tomato
cooking spray

Heat skillet to med-high. Spray pan with cooking spray. Saute spinach until wilted and set aside. Fry one egg and place on top of one piece of toast. Top with spinach, cheese and sliced tomato.

235 calories (Add 70 calories for each egg if you want to increase the portion)

Warm and Hearty Vegetable Soup

What happens if it's time to fix dinner and you don't have very many calories to spend? Fix up a pot of this yummy, filling and practically calorie-free soup! Because it's packed with vegetables, this soup is a go-to recipe that will fill you up without racking up the fat and calories. Add chicken if you have more calories to spend(3 oz. grilled chicken is 120 calories).

Warm and Hearty Vegetable Soup

2 c. carrot, diced
½ onion, diced
4 cloves garlic, minced
6 c. chicken broth
1 can green beans, drained
2 cans tomato paste
1 t. basil, dried
½ t. oregano, dried
½ t. salt
2 c. diced zucchini

Saute carrot, garlic, and onion in ½ cup chicken broth over low heat until softened. Add remaining ingredients. Simmer covered 15-20 minutes.