What am I worth?

Tuesday, September 16, 2008

 

What am I worth? Have you ever asked yourself how much you are really worth? If so do you compare yourself with money, objects, or time? Ever thought about comparing love, compassion, honesty, and even happiness? How much of these things am I really worth?  I have lately asked myself this because I am not quite sure. I don't know how much I need to give in order to receive the amount of emotional nourishment I need to strive on. I feel all I can do is try my best to give my all in hopes to obtain enough joy and truth to live a happy successful life.  Ever stopped to think if you were living the life you were really meant to live? This question I also stumble over…A LOT lately. I sit here contemplating what is my purpose here on earth? What the duties are that I am supposed to fulfill? Who am I supposed to be? I guess you could just say I am in an identity crisis and am still in the process of finding answers, but in all honesty will answers to these questions ever come in full? I am starting to think not.  I think I can serve others, help those in need, be a friend to everyone, give a smile and brighten someone's day, be a good student, have a career, support and love my family, and be on call for those who need me 24 hours a day 7 days a week, and find happiness and a heart filled with joy by doing all of the above. I am the happiest when those I love are happy. Though at times it is hard to find happiness when those you love are happier when they are not with you, but on the bright side there are many other things in the world I can try to overcompensate for that.  Time is a magical thing as well as a tormenting thing. I like to be optimistic and just say "It'll all get better in time" and I really have faith it will. Doesn't mean there won't be a scar there when it does get better, but the pain will be lightened and a lot more bearable. I have not found a pain more excruciating than the loss of someone who holds a strong place in my heart. Lately I have felt that I have lost too many of those and am left with empty spaces. Whether it is death, change of heart, or just my stupidity, I've felt the pain of those places in my heart becoming hollow.  I wish to tell all those who are so dear to me that I love them and am so grateful for all they do for me! I wouldn't be here without them. I owe so much to those who have crossed my path and feel there is nothing worthy enough that I could give or do to repay them.  To those in my situation…just think of yourself as priceless and then you don't have to bother wondering what you are worth. Be grateful for what you have because I'm sure there is someone somewhere that doesn't have it. It's really not about that anyway is it? Just be happy giving and soon enough you will receive. At least that is what I try to keep telling myself…

It is what it is

It is what it is

As I lay on my bed sifting through the thoughts that consume my mind

I hear the sound of rain tapping the side walk outside my window.

The thoughts recall situations of my past and how they have made my future.

The water hitting the ground enlightens me.

Things may not always be convenient,

But they happen for a reason.

 I know I have been where I’ve been and done what I’ve done,

All in preparation for where I am going and what I will become.

As a nomad I have learned the value of family and appreciation of my environment.

Furthering my education has taught me discipline and motivation.

Employment helped me realize the importance of team work and diligence.

Relationships gave me an understanding of those I want in my life.

My thoughts on love have been sharpened to a greater understanding.

As I lay on my bed sifting the thoughts that consume my mind

I know I am where I am supposed to be.

I have a job I enjoy which treats me well.

I have the love of an exquisite girl who I am devoted to.

I am happy and full of optimism for my future.

I know I have been where I’ve been and done what I’ve done,

All in preparation for where I am going and what I will become. 

Kerri Rogers

6/1/10

Friendship

Friendship

Being a friend is showing that you care.

Being a friend is doing more than you dare.

A true friend picks up those who are down.

A true friend will always be around.

A friend would never push or pressure.

A friend would show respect beyond measure.

Friends who are FRIENDS will indubitably know

Friendship with love will grow and grow.

Show your love to those around you,

So that you may gain a friend or two.

Friendship never ceases with just one friend,

Keep the love circling so it will never end!

By: Kerri Rogers

Food For Thought!

Food For Thought!

So have you ever thought about the things that make you so happy, then realized you don't do those things often enough? Kind of ironic yeah?
I have recently come to the surface with this and wondered why in the world would I not exercise so much when I get the best feeling of satisfaction, lose weight, get toned, and get the best sleep ever!
Why would I not want to be ambitious and be early or at least ON TIME to work every day? I mean yeah I have the most boring job in the world...or just the most boring job I personally have ever had, but it is still personal satisfaction when you are recognized as punctual and dedicated to what you are doing.
This one hits me hard...why do I rush through life in a hurry like I'm running a race? I need to stop and breath and while I am breathing notice my surroundings. What beauty God has put me in the middle of! The inventive scenery, amazing people, and smells of the seasons-what could possibly be any better?
Do I tell my family and those that I love how much they really mean to me often enough? Never enough! I need to take the time to express my appreciation!
Do I take "Kerri" time often enough to keep me sane and healthy? I know just a night at home with a bath, writing, and enjoying the peace and tranquility that i deserve would do the body good!
Could I make time to call old friends and reminisce? Of course! Who doesn't love laughing about the stupid crap you did when you were immature and naive? I know I just love to recall those times...wait am I still in that zone?? haha
Do I stop and help others as often as I could? Not near enough! Service is a marvelous thing! Karma will come back to bite you if you ignore the opportunities to help those in need!
Also we all know how great it feels to receive complements from others, even as simple as your hair looks great today, I like your outfit, or a smile to brighten the day. I feel just as good giving these compliments and reassuring others that they are noticed and worthwhile. Every smile makes your day a little brighter, so do those things that make you smile and make others smile so you can share the wealth!
This is just some food for thought that has been sitting on my plate for a while and I finally got the nerve to taste it and it was delicious! I just hope I didn't wait too long and get food poisoning!

THINK ABOUT IT!! :) 

A Good Thing

A Good Thing

I knew a good thing when I saw it,

I knew a good thing when I heard it,

I knew a good thing when I smelt it,

And I knew a good thing when I held it.

This good thing I speak of changed my life for good.

A fight and struggle I've had for so long, finally understood.

I can now live for me and not pretend for others,

The truth is out, all lies uncovered.

What a relief, what a relief, oh my hell what a relief!

No regrets, no lies, no grief!

I know a good thing when I see it,

I know a good thing when I hear it,

I know a good thing when I smell it,

And I know a good thing when I hold it.

There are no words worthy enough to describe you.

People with such qualities who cross my path are very few.

Just the thought of you brings a smile to my face and warmth in my heart.

The love I feel makes me hope we'll never part.

When we're together I see no one else around,

It's like a different world where only love and happiness is found.

I love it when I see you,

I love it when I hear you,

I love it when I smell you,

And I love it when I hold you.

To put it simple…

I JUST LOVE YOU!!

Kerri Rogers

9/14/08

Beautiful Imperfection

Beautiful Imperfection

With petals crinkled and leaves strayed

It stands alone, but not dismayed.

With colors dim, which once was bright

Still it captures remarkable light.

A decorative addition or memories kept

Presented with love and not to forget

The meaning of what it once meant,

The reason it was given or sent.

This beautiful imperfection I’m inspired to be.

No matter my flaws, I can be loved for me.

One who gives joy and love to others

In various meanings and bright colors.

Even when I am aged and dull

I still serve a purpose dry and all.

Kerri Rogers

11/28/1020 

Defying Gravity

Defying Gravity

Is it not enough to let go of someone, but then to tell a lie?

Feelings were dampened, a slow and painful drowning.

To bring the sorrow to a float is to believe and let dry.

Indulging in the strength to overcome

Was the feeling of ice, only to leave me numb.

 Time and realization opened my eyes,

It was me, not enough, not worth the fight.

But to dwell on those who will not fight for a prize they had won

Is useless, a waste of time, and compels me to be numb.

I will regain the strength to fight for myself and conquer my independence.

To love another who disregards all the efforts feels as if I never made a difference.

The time will come when I am of worth to one who mirrors my intentions.

Oh to share the feelings of mutual love and affection.

I am strong, the lies I do not believe,

For I know who I am and I will not be deceived.

My cup is empty only to have yours overflowing,

There is satisfaction from the thirst just to see you glowing.

Friends we are and friends we will be,

I want you to be more than just a memory.

Laughs and tears I’m sure will continue

Fights and disputes, they’ll be so few.

It’s true that people come into your life for a reason,

I learn and grow from each and wouldn’t trade them for anything!

Kerri Rogers   07/20/2009

At home workouts

At home workouts

squats
lunges
push-ups
biceps curls (if you don't have dumbbells use things like jugs of water, rocks, laundry soap, cans of soup.)
delt raises (also using homemade weights if no dumbbells)
calve raises
pull-ups if you have a bar
if you have bands at home try:
    seated row by putting the band around a couch leg
    lateral leg extension by putting the band around the couch leg and around your foot
    use the band to do biceps curls as well by standing on the middle of it
    with the band around the couch leg lay with bands at your head and use them for resistance doing crunches
to add some cardio try:
    jumping jacks
    mt. climbers
    burpies
    high knees
    run in place
    long jumps
crunches
bicycle
leg raises
reverse crunches
crunches on an exercise ball
lifting the ball with your legs and back down
planks
crunches with knees up

To add some fun to working out at home try using a deck of cards and choose 4 of the above exercises (3 different muscle groups and one cardio) and assign each exercise to a different suit. Shuffle and go through the deck doing the number of exercises on the card, face cards being 10 and aces being 11. (I would suggest doing only half the deck your first time)

I'll Love You Forever!

I'll Love You Forever!

I loved you then, I love you now, and I'll love you forever.

Though you are gone you will always be my mother.

My broken heart is calling you,

And I believe you are calling me too.

I know you've been waiting for your work to be done.

I promise mom, soon the time will come!

I want this as much as you do

There was a distraction in my path I had to get through.

I will make it there no doubt!

It's in my life's plan…That's what it's all about!

We are a family and we can be together forever

It is all made possible through Jesus Christ our Savior!

I know I'll see you again and oh my gosh I can't wait…

To see your beautiful face and feel your warm embrace!

You have no idea how much I miss you, I feel so alone.

You held this family together, you were our keystone.

Our walls have crumbled here and there, we live our different lives

It's hard to build them up again, all I can do is try!

This life I've lived since you've been gone is one of very few.

There were times I have struggled and thought there was nothing I could do.

My view on life has changed, now I often remember

ALWAYS think POSITIVE then there's nothing I can't conquer!

I'll be that example and do what is right.

I'll never give up, I will win this fight!

Satan had his glory, now I have mine

The glory of God will last through the end of time.

So don't give up hope, you know this is true.

I'm doing this for me, the boys, and you!

We will see each other again someday

At least for this each night I pray!

Our love is strong and our blood is deep

For this cause these covenants I keep.

We will be together, oh yes we will

United as family forever and sealed!

Kerri Rogers

December 11, 2007

Elk Steak Philly

I made elk steaks the other night for dinner and had 2 little steaks left. I used those tonight in making a fabulous philly cheese steak sandwich. Bonnie is a philly connoisseur and she requested I make them very often, so that is saying a lot! :)

Take a look at that! You may not believe that this only has 1g of fat! Yep...that is what I said 1 gram!

I sauteed the onions and peppers for about 8-10 minutes in med-high heat in a pan sprayed with cooking spray. I then added the thinly sliced elk steak and mushrooms to the pan, covered and set to low. I cut the roll open and sprayed a little olive oil cooking spray on each side and broiled in the oven for ONLY 45-60 seconds, it browns fast! I then stuffed the roll with the mixture and halved the slice of cheese to cover the whole sandwich. It didn't melt right away so I put it in the microwave for about 15 seconds. Pretty tasty!

Ingredients

2.4oz elk steak
1 Kroger fresh wheat sandwich roll
3 tbsp chopped yellow onion
3 tbsp chopped green pepper
1/2 small can mushrooms
1 piece Kraft fat free cheddar single

next time I may add a little garlic salt just for a little more flavor :)

Calories: 337
Fat: 1g
Carbs: 42g
Fiber: 7g
Protein: 30g

For a Windy Day...

It is blowing like crazy and it is making me not want to go outside at all! I spent my morning and afternoon cooking and baking hoping the wind will calm before I have to go walk the dogs...sadly it hasn't yet.

After MANY attempts, I think tomorrow may be the day I will finally make a great waffle batter! This mornings was horrible at first and then I played with the remaining batter and I think it will make a good one. :)

After that episode I decided to try these chickpea chocolate chip cookies that looked so tasty and fairly healthy. I bet you can guess where this recipe was found...yep, the crazy addictive site...Pinterest! The blog site is http://thefrugalgirls.com/2012/01/healthy-chocolate-chip-cookies.html

Mine turned out pretty tasty! I used a regular blender to mix it, but had to stir it and push the mix down so it could get all the chickpeas. I also substituted zero calorie sweetener for the brown sugar.

Servings: 12

1 Cookie

Calories: 149

Fat: 8.6g

Carbs: 16g

Fiber: 2.1g

Protein: 4.8g

I also decided to have breakfast again for lunch...imagine that! haha I made another egg sandwich and this time used a turkey sausage patty that is only 50 calories.

A lightly toasted whole wheat light english muffin, a few sprays of butter, spinach, cottage cheese, an egg, turkey sausage patty, fat free cheddar single cheese, and a little pepper. I even put a dash of cumin to add a little more flavor. I am sure any spice or herb would be good, maybe even a little mustard. 

The sandwich ended up being 265 calories. :)

Well now to go face the awful wind I hate so much!!  Have a splendid day!

Blueberry Baked Oatmeal

I have been on a blueberry kick lately, so this morning I finally decided to make baked oatmeal with blueberries! Oh how delicious it was! One thing I need to change next time is  use a bigger oven safe bowl or start with the cookie sheet underneath. I first put the bowl in by itself and when I checked it, it was over flowing, so I put the cookie sheet under it to save from more oven cleaning and wasting the oatmeal.

Makes 1 seving

Ingredients:

• 1/2 cup dry oats
• 2 Tbsp sugar free maple syrup
• 5 Tbsp (1/3 C) non fat vanilla Greek yogurt
• 1/4 C egg whites
• 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/3 C blueberries
• dash of salt
• 1/8 tsp cinnamon
• 2 Tbsp water

Preheat the oven to 350*. Set 3 Tbsp of the yogurt and half of the blueberries aside, then mix all the rest of the ingredients in an oven safe bowl. Place bowl on a cookie sheet and bake for 25-30 min or until the top is  semi-firm. Top it with the remaining yogurt and blueberries then enjoy! :)

Calories:  271

Fat: 2g

Carbs: 49g

Fiber: 7g

Protein: 21g

Waffles!!

My new 4 in 1 grill came today right after I got home from the gym. I was so excited that I wanted to use it even though it was dinner time. In order to feel more like dinner and to get my vegetable nutrients in, I processed spinach, oats, feta, egg whites, and baking powder together to form my batter. I poured it on the grill and hoped for the best! I wasn't sure how it would come out, knowing what the batter looked like...

While they were cooking I struggled with how to top them...you can't really use the typical waffle topping on these...except I found one I could! The ingredient you can use for just about anything...Greek yogurt!!

and voila!

Waffles for dinner!! This may be a way to get kids to eat veggies...  :)

Though as much as I am obsessed with breakfast and probably would have preferred a sweeter waffle, these were fairly satisfying. This will be something I am definitely experimenting with!

Protein Powder

There are so many different things to do with protein powder to ensure you get your required amount of protein especially while training. I personally use Dymatize Elite Isolate protein powder. I love their flavors, price for the servings, and the servings of macronutrients.

Here is a list of some things to try with you own choice of protein powder...

• various flavors of pancakes
• ice cream
• muffins
• smoothies
• protein bars
• energy bites
• crepes
• fruit dip
• sandwich spreads
• dessert bars
• popsicles

try adding it to:

•    coffee
•    water to make "milk" and poor over cereal or fruit
•    peanut/almond butter
•    yogurt-
•    flours when baking
•    egg whites and oats 

Today I tried only 1/4 of a scoop of pina colada powder mixed with egg whites and cinnamon to dip my bread in for french toast. I must say it was probably the best french toast I have had! I will definitely make this again! I love experimenting and trying new things with protein powder.

I also love substituting with these:

• unsweetened almond milk for regular milk
• unsweetened applesauce for butter or sugar
• zero calorie sweetener for sugar-there is brown and white
• spray butter when using only a few sprays on things
• oat flour for white flour
• greek yogurt for butter, cream, or cheese
• fat free cheeses
• honey for sugar
• sugar free maple syrup
• spinach for lettuce
• peeled zucchini for noodles
• Garden delight noodles (1 serving of vegetables)- original noodles
• Kashi high protein cereal for rice krispies or any other cereal
• fresh squeezed juices for concentrate
• Mrs. Dash seasonings for those with sodium

Here is a delightful way to save MANY calories...homemade ice cream! I got this from Jamie Eason.

Fill a large zip lock bag with ice and add a 1/2 cup of table salt. Then in a measuring cup, pour 1 cup of almond milk (I like unsweetened Almond Breeze), 1/2 tsp vanilla and 2 tbsp of a natural or artificial sweetner (Splenda, Truvia, honey, etc..). Mix well and pour liquid into a smaller zip lock bag and seal it tight. Place the small bag inside the larger bag, seal and then shake vigorously for 4 to 5 minutes until the mixture hardens. 

Tip: use oven mits to keep your hangs from getting to cold as you shake the bag. Also, consider adding cinnamon, cocoa or instant coffee to the mixture for variety. Enjoy!

* Add a scoop of vanilla protein and you its an awesome meal replacement!

My Egg Sandwich

I enjoy a great egg sandwich here and there. I remember when my best friend and I would make them when we were younger and they included 2 white pieces of bread, a fried egg, Miracle Whip on both sides, and a slice of cheese. Oh, we were so naive about nutrition back then. I suppose if kids that age knew more about health and nutrition there would be less of them with eating disorders. We all take health classes in school, but they don't really emphasize eating habits as a lifestyle or how to boost your metabolism in order to maintain a goal weight. The thought of being fit and skinny at that age is "the less I eat, the better I'll look". That is when athletes start fainting on the court, kids get hospitalized for malnutrition, and sometimes permanent damage.

With the knowledge I have now, I am able to take that old egg sandwich and turn it into a delicious and nutritious balanced meal!

vs

Mine includes a whole wheat 100 cal English muffin, 1 Tbsp fat free cottage cheese, a few thin slices of green peppers, 2 slices of tomato, a bit of spinach, 2 strips of turkey bacon, 1 poached egg, a few sprays of butter, a sprinkle of garlic salt and pepper.

Roasted Chickpeas and Homemade Tortillas

I was browsing my Pinterest food board and decided on two of them to try today. Roasted chickpeas and chose to try salt and vinegar. They turned out well, but not as vinegary as I would have liked. Maybe if I had soaked them longer in the vinegar they would have kept more of the flavor...I am sure to try different seasonings next time though!

I also tried homemade tortillas with oat and wheat flour. Bon and I had one right off the pan with a little bit of spray butter and honey. Yummm!

I got the tortilla recipe from

http://talesofdomestica.blogspot.com/2011/06/wheat-tortillas.html

I just substituted the all purpose flour with oat flour and vegetable oil with olive oil and milk with unsweetened almond milk.

Greek!

Bon has been on a Greek kick lately, so this morning I decided to go Greek as well! I made a delightful egg white spinach pita. I sauteed some onions then added a 1/2 cup egg whites and a little bit of chopped tomato. I used .5oz of feta cheese and put half of that on the mixture to melt a little then stuffed my whole wheat pita pocket with the mixture and sprinkled the remaining feta on top.

 We are trying many different Greek salads as well, so if you have a great recipe to share please do! We are looking for that "perfect" one!

Sesame Peanut Salad and Chicken

My friend Ronda recommended this noddle recipe and we decided instead of using the noodles we would use peeled zucchini. That was a great decision! This meal was very low calorie, filling, and delicious!

It started out like the picture, but after mixing the sauce with the vegetables there was more sauce than I thought. I ended up peeling my chicken apart and mixing it with the salad and it was great!

I marinated two chicken breasts in about a tbsp each of vinegar, soy sauce, lemon juice, and chili garlic sauce.

The salad consists of 1 C peeled zucchini, 1 C steamed cabbage (just to soften a little), a small handful of bean sprouts, and sprinkled with green onions (shallots). The recipe called for a tbsp of sesame seeds as well, but I left them out.

The sauce is: 1 tbsp soy sauce, 1 tbsp peanut butter, 2 tbsp rice wine vinegar, 1/2 tbsp sesame oil. Whisk together until smooth and serve warm or cold. I liked it warm. This amount = 1/3 C and I split that between 2 people.

Thanks Ronda! Bon and I enjoyed it a lot!

Satisfaction vs. Disappointment

I feel it is ok to cheat once in a while, but there is a difference from a cheat and gorging. A cheat snack or cheat meal...no problem. When "cheating" turns into snacking all day or doubling portions of all your meals that day, that is when it's too far. We've all been there and so we know it is not as great after as it seemed while doing it. It is almost as the toxic feeling after over eating is our punishment for knowing better! I know when I am on vacation or during a holiday I most often over eat, but I do the walk of shame EVERY TIME!  It is my goal to think smarter and remember the difference between a cheat of satisfaction and what will leave me with disappointment. 

Fresh Strawberry yogurt Cake-Low Fat

We came down to Bon's parents house for the weekend to help out because her mother was under the weather as she just got out of the hospital. We are making homemade chicken noodle soup for dinner tonight and I just took a fresh strawberry yogurt cake out of the oven! It is most amazing! I am sure you have seen it pop up in the midst of you pinning addiction just as I did...I just substituted unsweetened applesauce for the butter and zero calorie sweetener for the granulated sugar, and only used a 1/2 cup of the powdered sugar for the top.

 Split this 12 ways and each piece = 139 calories, 30g carbs, 1g fat, 6g protein.

So not the most healthy, but a special treat for a loved one makes a great reason to cheat a little. ;)

Recipe: Fresh Strawberry Yogurt Cake

Ingredients

• 1 cup (2 sticks) butter, softened- I used 1 C unsweetened applesauce
• 2 cups sugar- I used 2 C zero calorie sweetener
• 3 eggs
• 3 Tb. lemon juice, divided
• Zest of 1 lemon
• 2 ½ cups all-purpose flour, divided
• ½ tsp. baking soda
• ½ tsp. salt
• 8 oz. plain or vanilla, Greek yogurt- I used non fat vanilla greek yogurt
• 12 oz. fresh strawberries, diced
• 1 cup powdered sugar- I only used 1/2 C

Instructions

1. Preheat oven to 325*. Grease and flour a 10 inch Bundt pan. Sift together the 2 ¼ cups of flour, baking soda and salt. Mix in the lemon zest and set aside.
2. With an electric mixer, cream together the butter and sugar until light and fluffy. Beat in the eggs one at a time, then stir in 1 Tb. lemon juice. Alternate beating in the flour mixture and the yogurt, mixing just until incorporated.
3. Toss the strawberries with the remaining ¼ cup of flour. Gently mix them into the batter.
4. Pour the batter into the Bundt pan. Bake in the preheated oven for 60 minutes, or until a toothpick inserted into the center of the cake comes out clean.
5. Allow to cool at least 20 minutes in the pan, then turn out onto a wire rack and cool completely. Once cooled whisk together the remaining 2 Tb. of lemon juice and the powdered sugar. Drizzle over the top of the cake.

Pumpkin Cream Cheese Bread

This turned out great! It was super easy to make as well.

Yield: 2 loaves (16 slices each)

39 calories 7g carbs; 0g fat; 2g protein per slice

Batter:

1-1/2 c. pureed pumpkin

1/2 c. unsweetened applesauce

1 whole egg

3 egg whites

1 c. oat flour

2/3 c. whole wheat flour

1/2 c. zero calorie sweetener

1/3 c. brown zero calorie sweetener

1 t. baking soda

1/2 t. ground cinnamon

1/2 t. ground nutmeg

Cream filling

8 oz. fat free cream cheese

1/4 c. zero calorie sweetener

1 T. oat flour

2 egg whites

1 t. vanilla extract

1. For the Batter: With an electric mixer, beat the pumpkin, applesauce, egg, and egg whites on medium speed until smooth. In a separate bowl, combine the flours, sweeteners. baking soda, cinnamon and nutmeg. Slowly mix the flour mixture into the pumpkin mixture.

2. For the cream cheese filling: Beat the cream cheese, sweetener, vanilla, egg whites and flour until creamy and smooth.

3. Grease 2 8x4x2" loaf pans. Divide half of the batter between the two pans. Pour half of the filling in one pan and the other half in the second pan and smooth with the back of a spoon. Top with the remaining batter.

4. Bake in a 350 degree oven for about 35 minutes (check it around 30 min), or until a toothpick inserted comes out clean. Don't overbake or your bread will be dry on the edges. Cool and remove from pans. Store in the refrigerator in an airtight container.

Pineapple day!

Today started out fabulous with pineapple pancakes! If you don't know me you will soon find out that I am kind of obsessed with breakfast, especially pancakes! I probably try a new kind of pancake once or twice a week.

For dinner I tried a new dish...crock pot sweet and sour chicken. It turned out amazing!! Here it is...

Sauce

• 4 chicken breasts

• ¼ tsp teaspoon salt

• 5.5 oz Minute Maid 100% lemon juice from concentrate (in frozen juice isle)

• 3 tbsp     zero calorie brown sweetener

• 3 tbsp low carb ketchup

• 1 tbsp vinegar (I used pomegranate balsamic)

• 2 tbsp cornstarch

• 2 tbsp cold water

1 green bell pepper

1 red bell pepper

1 small can crushed pineapple in pineapple juice

Brown rice

Directions

1. Place chicken breasts in a 3-1/2- or 4-quart slow cooker. Sprinkle with salt. In a medium bowl, combine lemon concentrate, brown sugar, ketchup, and vinegar. Pour over chicken in cooker.

2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours. Transfer chicken to a serving platter; cover and keep warm.

3. For sauce, pour cooking liquid into a medium saucepan. Skim off fat. Combine cornstarch and the cold water; stir into liquid in saucepan. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Spoon 3 tbsp of sauce over chicken. Sauté green and red peppers in one tbsp of the sauce and one tbsp of crushed pineapple until tender. Serve with brown rice and add a tbsp more of crushed pineapple on top.

The sauce alone makes 6- 3 tbsp servings and is 13 calories per serving.

Muesli

Sonia, a friend I made from Australia introduced me to muesli. She made some soaked in apple juice and mixed with grated apples and it was amazing! I got a wild hair and wanted to experiment like always...I soaked my oats in a 100%  pomegranate blueberry juice and have tried multiple fruits mixed in and was never disappointed. Today I decided to try a few pecans and pistachios with fruit on the side. What I liked about this one is I could use the apple slices as my spoon! :) The nuts gave it a different crunch and a nice flavor. It was also the first time trying a honey crisp apple, I am partial to fugi and granny smith, but these were great! This is such a refreshing way to start the day!

Muesli

2 C dry oats

8 oz. 100% pomegranate blueberry juice

1/2 C non-fat plain greek yogurt

1 Tbsp lemon juice 

Soak your oats and juice in a bowl overnight or for at least one hour in the fridge. Mix the yogurt, lemon juice, and any fruit you would like and serve.

makes 4 servings

Banana Kashi Muffins

These turned out really well...especially warm with a couple sprays of I Can't Believe It's Not Butter Spray.

1 ½ cup Whole wheat flour (you could also try just using dry oats, I might next time)

3 medium ripe bananas

1 cup cooking splenda

2 eggs (I think I will try just the egg whites next time as well)

½ cup unsweetened almond milk

1 ½ tsp baking soda

8 tbsp I Can’t Believe It’s Not Butter Light

½ tsp salt

4 cups Kashi Go Lean High Protein Cereal

1 tsp ground cinnamon

Directions

• In a large bowl, cream butter and splenda until light and fluffy. Add the eggs, bananas and milk. Combine the flour, baking soda and salt; stir into creamed mixture just until moistened. Fold in the cereal.
• Fill greased or paper-lined muffin cups two-thirds full. Bake at 350° for 23-25 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks. Serve warm. Yield: 2 dozen.

1 muffin =  86 calories, 14g carbs, 2g fat, 4g protein

Turkey and Pizza Egg Rolls

Turkey Egg Rolls

Ingredients

1 lb of lean ground turkey

4 C of coleslaw mix

1/4 C chopped green onion

3 tbsp reduced-sodium soy sauce

2 minced garlic cloves

1/2 tsp Chinese five-spice

1 tsp grated fresh ginger root

14 sheets of egg roll wraps

I Can't Believe It's Not Butter spray butter

Directions

Brown turkey over medium until no longer pink; drain and rinse. Add the coleslaw mix, onions, soy sauce, garlic, five-spice, and ginger. Cook for 2-3 minutes or until coleslaw is wilted. Remove from heat.

Place an egg wrap sheet diamond shaped on a peice of wax paper; spray each corner with butter. Place 1/3 cup of turkey mixture in the middle of the sheet. Fold the corner closest to you up over the mixture and then the two sides; roll towards the last corner (this should be pictured on the back of the egg roll package). Place each roll on a cookie sheet sprayed with non-stick cooking spray. Spray the top of each roll with butter and spread evenly. Bake at 400 degrees for 10-12 min or until golden brown. 

Serve with low sodium soy sauce,  a low cal sweet and sour, or hot mustard.

Pizza egg rolls 

each roll contains

3 slices low fat turkey pepperoni

half a slice fat free Kraft cheddar singles

1 tsp chopped green onion

1/3 cup coleslaw mix

a sprinkle of italian seasoning

Feel free to add whatever else you would put on your pizza! ;) Just note that the nutrition fact will vary. 

the directions are the same for the turkey egg rolls above.