Crosby Community Melt Down: Yummy Pancakes

Welcome to your Crosby Commnity Meltdown Maniac News

With 66% of Americans being overweight, there is a huge demand to educate our community on how to stay healthy, the common sense way. These individuals need to understand the need to accomplish a healthier lifestyle, without fad diets. They need to start receiving plain and simple information on how to eat to burn fat and how to make wise choices for themselves and their families.

One stick fallen off a tree is weak and can be easily broken. However, when a bunch of sticks are tied together, the sticks are difficult to break. We are much Stronger Together and Together we can change our community, one face at a time, while becoming healthier ourselves.

My name is Shelia Hall and I have been in the Health Industry for over 11 years. My journey of becoming educated about fitness and health began because of my own poor health. The more I became educated about my own body, the larger my desire grew to learn more.

I am very passionate about bringing the truth to our Community. My mission is educate everyone through our Community Meltdowns. Yes, I am a Meltdown Maniac and I own two Curves fitness locations.

We hope that you enjoy our blog and will attend our meetings. For more information, call 281.328.4600. Either my friendly staff or I will be more than happy to assist your journey to becoming healthier and fit.

"Let the Revolution of Health begin with you and me."

Shelia Hall

Tuesday, March 10, 2009

Yummy Pancakes

Hi Tami -> You will notice that this recipe is very close to the coconut macaroon> recipe that Sheila sent us at Valentine's Day. Alot of the same> ingredients! These pancakes are very filling and so easy and it makes me> feel like I am having a treat!> >

Protein Pancakes> > 4 large egg whites, or 3/4 cup liquid egg whites> 1/2 cup cottage cheese> 1/2 tsp vanilla extract> cinnamon (sprinkled to taste)> 1 packet splenda> 1/2 cup quaker oats> 1/2 tsp baking powder> > Throw all ingredients into the blender. Pour batter into griddle just like> regular pancake batter. Makes 4 - 6 average pancakes. Serve with Cary's> (any brand) sugar free syrup.> > ENJOY!

Thanks for sharing this delicious receipe of pancakes.

Shelia

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Favorite Recipe's

Sweet Potato Fries
from Tami Newton's Kitchen

Makes 2 servings

Ingredients
2 medium sweet potatos
2 teaspoons salt
1 teaspoon black pepper
2 teaspoons olive oilDirections
Cut sweet potatoes into fry size pieces.

Mix oil, salt and pepper in small bowl and dip fries in mixture.
Bake at 450 degrees, until crispy.

Vegetable Poached Eggs
from eatbetteramerica.com

Prep Time:20 min
Start to Finish:20 min
makes:4 servings

2 cups chopped broccoli
2 cups chopped spinach (about 3 oz)
1 large onion, chopped (1 cup)
1 cup sliced mushrooms (about 3 oz)
1 medium carrot, cut into julienne (matchstick) strips (about 1/2 cup)
1 small zucchini, cut into julienne (matchstick) strips (about 1/2 cup)
3/4 cup fat-free tomato pasta sauce (any variety)
1/4 teaspoon pepper
4 eggs
1/4 cup shredded fat-free mozzarella cheese (1 oz)

1. Spray 12-inch skillet with cooking spray; heat skillet over medium heat. Add broccoli, spinach, onion, mushrooms, carrot and zucchini; cook 8 to 10 minutes, stirring occasionally, until vegetables are crisp-tender.
2. Stir in pasta sauce and pepper. Cook, stirring constantly, until thoroughly heated.
3. Make four 3-inch holes in vegetable mixture, using large spoon. Crack 1 egg into each hole. Cover; cook about 5 minutes or until egg whites and yolks are firm, not runny. Sprinkle with cheese. Serve immediately.

Nutritional Information
1 Serving: Calories 160 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 215mg; Sodium 350mg; Total Carbohydrate 15g (Dietary Fiber 4g, Sugars 8g); Protein 12g Percent Daily Value*: Vitamin A 100%; Vitamin C 35%; Calcium 15%; Iron 10%

Hot Black Bean Dip
from eatbetteramerica.com

Prep Time:10 min
Start to Finish:25 min
makes:12 servings (1/4 cup each)

1 can (16 ounces) fat-free refried black or pinto beans
1 cup (8 ounces) reduced-fat sour cream
1 cup salsa
1/2 teaspoon salt
1 teaspoon ground black pepper
1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese (optional)

1. Preheat the oven to 325°F.
2.In a large bowl, combine beans, sour cream, salsa, salt, and pepper. Spoon into a 3- to 4-cup shallow baking dish. Top with cheese, if using. Bake 10 to 15 minutes, or until heated through.

Nutritional Information
1 Serving: Calories 70 (Calories from Fat 25); Total Fat 2 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 350mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 2g); Protein 3g Percent Daily Value*: Vitamin A 4%; Vitamin C 2%; Calcium 4%; Iron 4%

Crock Pot Turkey Hodgepodge
From Connie Harding's Kitchen

1 ½ lb all white ground turkey meat
1 chopped onion
4 cans Campbells Minestroni soup
1 14.5 oz can ranch style beans
2 14.5 oz cans whole kernel corn
1 can Rotel Tomatoes

Brown turkey with onion until meat is no longer pink. Add all ingredients to crock pot Add water as needed during cooking. Cook 4 hours on high.

Chicken and White Bean Soup
From MyCurves.com

Prep Time: 45 min
Number of Servings: 6

Ingredients:
1 Rotisserie Chicken Breast or 3 c chopped White Chicken Meat
1 T Canola Oil
3 Carrots, sliced
2 Celery Stalks, sliced
1 Onion, chopped
2 c Water
6 c reduced sodium Chicken Broth
1 (15-oz) can Great Northern Beans, rinsed and drained
Salt and freshly ground Black Pepper

Directions:1. Remove wings from chicken and reserve. Remove skin from breast and discard. Shred the meat from the breast and break off breastbones.2. In a stockpot over medium heat, add oil. Sauté the carrots, celery, onion, chicken wings, and breastbones for 8 to 10 minutes, or until vegetables soften.3. Add water and chicken broth and bring to a boil, stirring to combine. Reduce the heat, cover, and simmer for 15 to 20 minutes. Add beans and chicken meat and cook for 5 minutes. If too thick, add additional broth or water. Discard bones and wings before serving. Season with salt and pepper.

Nutrition Info:
Calories: 240; Fat: 8.1g; Saturated Fat: 2.1g; Protein: 27.5g; Carbohydrates: 13.9g; Fiber: 4.1g; Cholesterol: 67.1Mg; Sodium: 661Mg

Kashi/Walnut Trail Mix
Tami Newton's High Protein Morning Snack

1/2 cup of Kashi Go Lean Cereal
1/4 cup of walnuts
1/2 packet stevia sweetener
1/2 teaspoon of cinnamon

Mix all together in a small ziplock bag and enjoy as a snack, any time.

Crock Pot Turkey Lasagna
From Chris Otis' Kitchen

1 ½ lb all white ground turkey meat
1 chopped onion
½ cup chopped bell pepper
1 - 3lb jar Prego Spaghetti sauce
1 15 oz low fat cottage cheese
2 cups Italian blend cheese
1 pkg whole wheat lasagna noodles (12 oz)
½ cup water

Brown turkey with onion and bell pepper until meat is no longer pink. Layer meat, noodles, sauce, cottage cheese and Italian cheese. Repeat layers and top with water. Cook 4 hours on high.

Crock Pot Picante Chicken
from Connie Harding's Kitchen

1 pkg skinless boneless chicken breasts
1 medium onion chopped
1 (14.5oz) can black beans
1 (14.5oz) can whole Kernnel Corn
1 (8oz) jar Pace Picante Sauce (I use Mild)

Place onions, beans and corn in the crock pot and then top with chicken breasts. Pour picante sauce over the chicken. Cook on high for 4 hours. Serve over brown rice.

Chicken Quesadillas
From eatbettteramerica.com

Serves 2

Two 6-ounce chicken breasts
4 multi-grain or whole wheat tortillas
1/2 cup salsa
1 to 2 teaspoons finely chopped cilantro
1/4 cup Reduced Fat Cheddar Shredded Cheese
8 tablespoons fat free refried beans

Cook chicken breasts.
Add salsa and cilantro to chicken breasts. Spread beans on tortilla, then chicken and then cover with cheese.
Spray tortillas with cooking spray. Cook each quesadilla 2 minutes, turn and cook 2 more minutes.

Serve.

Apple Pork Chops
From Tami Newton's Kitchen

Serves 4

2 red delicious apples
2 teaspoons cinnamon
2 teaspoons Stevia sweetener
16 ounces Pork, Fresh, Loin, Sirloin (Chops), Boneless
2 teaspoons cajun seasoning

Cut up apples and spread in baking dish.
Sprinkle Stevia and cinnamon on apples.
Season chops and pan sear for 5 minutes. Put chops on top of apple mixture. Cover with foil and cook in 350 degree preheated oven for 45 minutes to 1 hour.

Janice Cooper’s Protein Pancakes

2 servings

4 large egg whites (or 3/4 cup liquid egg whites)
1/2 cup Cottage Cheese 1%
1/2 tsp vanilla extract
dash cinnamon (sprinkled to taste)
1 teaspoon SPLENDA No Calorie or any other sweetener like Stevia
1/2 cup old-fashioned oatmeal
1/2 tsp baking powder

Dump all ingredients into the blender. Pour batter into griddle just like regular pancake batter. Do not use on a waffle griddle, the batter is too thin. Makes 3 - 4 average pancakes. Extremely filling. Serve with Cary's any brand) sugar free syrup or Agave nectar.

Calories 155 Calories from Fat 18
Total Fat 2.0g Saturated Fat 0.6g
Cholesterol 2mg
Sodium 341mg
Total Carbohydrates 16.7g
Dietary Fiber 2.2g; Sugars 2.3g
Protein 16.9g

Walking Salad
From MyCurves.com

Prep Time: 10 min
Serving Size: 1 apple
Number of Servings: 1

Ingredients:
1 apple
2 tablespoons cottage cheese
5-6 raisins
2-3 chopped nuts
1 teaspoon low-fat mayonnaise

Directions:
Cut off top of apple. Core, leaving bottom skin over hole. Scoop out apple pulp and chop. To apple, add cottage cheese, raisins and nuts. Blend in mayonnaise. Stuff mixture into apple shell and put top back on. Wrap in foil or baggie to take along on a like to eat when you need a snack. Don't forget your spoon!

Special Notes:*Used 2% cottage cheese, 1 Tbsp raisins, and 1 Tbsp chopped walnuts in analysis.

Nutrition Info:
Calories: 184; Fat: 6.0g; Saturated Fat: 1.0g; Protein: 6g; Carbohydrates: 29g; Fiber: 4g; Cholesterol: 3Mg; Sodium: 143Mg

Chicken Tortilla Soup

Saute 1/4 Cup diced onion, 1 minced garlic clove and 1/2 t cumin in 2 t oil in a large saucepan until the onion begins to soften. Add 4 oz cubed chicken breast and 1/2 cup salsa and cook for 2 minutes. Add 2 cups reduced sodium chicken broth, 1/2 cup mushrooms, 1/4 cup corn and 1 Tblsp of lime juice to the pot. simmer until the chicken is cooked through and add sliced jalapenos for etra heat. Crumble 6 tortilla chips on top.

Vegetarian Option: Replace chicken with 3/4 cup cooked black beans and add them with the broth.

Enjoy great on a cold day! Eat and enjoy. Guilt Free!!

Below are a few websites which might benefit you on your quest for a happier, healthier you:

caloriecount.about.com - Website to journal your food, input recipe and get nutritional content

eatbetteramerica.com – Website for recipes

MyCurves.com – Curves website has recipes, stories of weight loss success, health articles, surveys

hungry-girl.com – Weight Watcher’s website has food swaps, recipes and articles

Crosby Community Melt Down

Sheila Hall

Welcome to your Crosby Commnity Meltdown Maniac News

www.mycurves.com

Tuesday, March 10, 2009

Yummy Pancakes

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Followers

Week 7 Pastor Keenan Smith

Week 6 Dr Ryan Konarik

Week 5 Polly Heil-Mealey, Iridologist

Week 3 & 4 Jean-Francois Borny

Week 2 Dr. Rob Rosenbaum

Week 1 Tami Newton

Favorite Recipe's