Weight Loss Recipe: Apricot Chicken
Weight Loss Recipe: Apricot Chicken
by: Kim Beardsmore
Just because you are watching your weight, doesn't mean the whole family can't enjoy your health enhancing meals! The kids will love "Apricot Chicken" and you will love it because it is so low in calories and fat!
Long term weight loss isn't about hunger, misery and crash dieting. It's a whole new way of learning to prepare nutritious food that your body needs and enjoys. "Apricot Chicken" is one of a range of hunger fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.
Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.
Apricot Chicken (serves 4)
Ingredients
2 cups (460g) solid pack canned apricots (or canned puree apricots)
4 skinless chicken breasts
1 large onion, chopped coarsely
ground black pepper, to taste
2 sage leaves, finely chopped or ½ teaspoon dried sage
1 sprig thyme, chopped
1 tablespoon fruit chutney
1 tablespoon cornflour (cornstarch)
2 tablespoons water
1 tablespoon finely chopped chives or mint for garnish
Directions
1. Reserve four apricot halves for garnish. Puree remaining apricots in a food processor or blender or press through a sieve.
2. Arrange chicken fillets in a single layer in a casserole. Sprinkle over onion, pepper and herbs.
3. Combine chutney and apricot puree and pour over the chicken.
Bake in a preheated 180C (350F) oven for 30 minutes.
4. Mix the cornflour and water to a smooth paste.
5. Remove casserole from oven. Use a slotted spoon to lift out chicken breasts; cover and keep warm.
6. Drain the sauce form the casserole into a saucepan. Add the cornflour paste to the sauce and heat, stirring constantly, until it thickens. Cook a further two minutes.
7. Arrange a chicken breast on each plate and spoon sauce over each one. Garnish with apricot halves and chopped chives and serve.
Nutrition per serve
192 calories, carbohydrate 11g, protein 26g, fat 5g
About the Author
http://leanmachine.org/?refid=aprctchckn-33190
Labels: Weight Loss Recipe: Apricot Chicken
Weight Loss Recipe: Tuna Patties With Dill Sauce
Weight Loss Recipe: Tuna Patties With Dill Sauce
by: Kim Beardsmore
Lean protein is your diet is essential to weight loss and weight maintenance. Tuna fish is an excellent source of lean protein as it is lower in fat than red meats.
Losing weight isn't about hunger, misery and crash dieting! By learning to make, delicious, easy-to-prepare, nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.
Instead of high calorie, fatty sources - use spices to provide flavorsome, exciting meals your whole family will enjoy. "Tuna Patties With Lemon Dill Sauce" is another recipe in a range of hunger-fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.
Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Experiment with spices to find exciting alternatives, try new recipes and build your repertoire of quick home cooked meals to replace take outs, frozen dinners and snacks. Your body will love you and your family will be delighted.
These tuna fish patties are delicious hot or cold. They are great for the lunchbox - just hold back the sauce.
Ingredients:
1 (12 ounce) (350g) can white tuna packed in water, drained and finely flaked
3/4 cup seasoned bread crumbs
1/4 cup minced green onion
1 egg
1/2 cup skim milk
1/2 teaspoon grated lemon peel
Lemon Dill Sauce:
1/4 cup nonfat chicken broth
1 tablespoon lemon juice
1/4 teaspoon dried dill
Directions:
In large bowl, combine tuna, breadcrumbs, green onion, egg, milk, and lemon peel.
With lightly floured hands, form mixture into patties.
Spray a large nonstick skillet with cooking spray and heat over medium heat.
Cook patties, until golden brown on both sides, about 3 minutes per side.
Sauce: combine all ingredients in a small saucepan and heat over medium heat until warm.
Add a small amount of flour and mix with a whisk to thicken sauce.
Spoon sauce over tuna patties and serve.
Makes 4-6 Servings
Approximate Nutrients per serving:
Calories: 190
Total fat: 1
Saturated fat: 0 grams
Cholesterol: 72 mg
Sodium: 34 mg
Carbohydrate: 18 grams
Protein: 29 grams
Dietary fiber: less than 1 gram
About the Author
Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your healthy body weight, tons of recipes, articles, free newsletter and more at http://weight-loss-health.com.au
Labels: Weight Loss Recipe: Tuna Patties With Dill Sauce
Weight Loss Recipe: Veal Mango
Weight Loss Recipe: Veal Mango
by: Kim Beardsmore
Just because you are watching your weight does not mean you can't prepare fantastic meals for company. "Veal Mango" is one of range of hunger fighting, low fat recipes that will assist you manage your weight. Your guest will never know you are on a diet, and your family will love you for this great recipe!
Variety is an essential element of any successful health program. If you get bored with foods, you're much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.
Veal Mango (serves four)
Ingredients
2 small or 1 large mango or tinned mango
1 cup (250ml) dry white wine
3 tablespoons mango chutney
4 tablespoons chopped spring onions
4 lean veal schnitzels
a little plain flour
1 teaspoon oil
2 tablespoons water
4 spring onions for garnish
Directions
1. Peel the mangoes. Cut away and roughly slice the flesh.
2. Place the mango flesh in a saucepan. Add the white wine and chutney. Bring to the boil, reduce heat and simmer until the sauce has reduced by half, about 15 minutes.
3. Add the chopped spring onions. Return to the boil, reduce heat and simmer for a further two to three minutes.
4. Dust the veal schnitzels with the plain flour. While the sauce is simmering, brush or spray a large frying pan with oil and heat over medium-high heat.
5. Fry the schnitzels, turning occasionally, for approximately 10 minutes until browned on both sides.
6. Remove the cooked schnitzels from the pan. Add the 2 tablespoons of water to the pan, as well as the sauce. Heat, stirring constantly, for about three minutes.
7. Arrange the schnitzels on individual dinner plates. Spoon the sauce over the schnitzels and garnish with the whole spring onions.
About the Author
Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your body fat percentage and register for our weight loss ezine and further recipes at http://leanmachine.org/?refid=vlmngo-33192
Labels: Weight Loss Recipe: Veal Mango
Weight Loss Starts in the Head
Weight Loss Starts in the Head
by: Kim Beardsmore
Are you a ‘look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight?
Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet?
If so, you may not realise your thoughts are key to your happiness and success.
Do you look at yourself and say, “I'm fat", or “My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those ‘perfect' human specimens we see every single day on TV, in magazines and in the newspapers.
Often we talk to ourself and make excuses, “It's my genes", “I'm much too busy to get fit", “I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be.
If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.
The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.
But most important of all, you need a regular mental workout to keep your self-image in shape.
Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.
So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.
Exercise One - Self Examination
Start by compiling a list of all those negative thoughts your have about yourself...I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged....these are things that you will admit to yourself but they most certainly don't have to control your life.
Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.
Then, take your ‘negatives' list and turn it into your ‘potentials' list. You do this by creating a positive self-image to every ‘negative' you listed. Instead of “I can't succeed", write a counter belief, “I will succeed".
Ceremonially throw out the ‘negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them....they are no longer going to be a part of your thinking about yourself.
Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.
Exercise Two: You Can Be What You Want to Be
Now that you have your list of potentials... run your own visualisation stories so that you can ‘see' yourself in a new light. For example, if your list of potential includes “I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.
Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.
Exercise Three: Keep a Journal of Your Daily Successes
Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and ‘failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.
Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress
Don't listen to the criticism...not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.
Exercise Five: Forget About The Past
The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past....the challenge is to take charge of our thinking so that we think in the same time zone in which we live!
For example we may be tempted to think about yesterday's failures..."If only I hadn't eaten second helpings", “If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.
Yesterday is over, today is where you live....make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.
Exercise Six: Resolve to Change Today
Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all...'tomorrow NEVER comes!'
There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.
Exercise Seven: Write a Plan For your Life
This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.
Exercise Eight: Carry Affirmation Cards About Yourself
This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:
I can achieve anything that I put my mind to.
I will be satisfied with single helpings.
Try it, you have absolutely nothing to lose and everything to gain!
Exercise Nine: Change Your Eating Habits
Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.
By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!
So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!
Kim Beardsmore, B.Sc, MBA is a successful weight loss consultant. To see what you can do today to take control of your weight, visit her website at http://leanmachine.org/?refid=selfesteem-12867
Labels: Weight Loss Starts in the Head
