Cheesy Chicken Veggie Casserole

Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!

Ingredients
24 oz cooked chicken breasts, diced
4 T all purpose flour
4T butter, unsalted
20 oz skim milk
2 pinch white pepper
2 t Italian seasoning
2 T parmesan cheese, grated
7 oz penne pasta, whole wheat
4 yellow or orange bell peppers, chopped
2 zucchini, chopped 4 heads, approx.
24 ounces broccoli, chopped
2/3 c monterey jack cheese
nonstick cooking spray

Directions
Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.

Drain the pasta and broccoli. Spritz the bottom and sides of a large oven-proof casserole dish with nonstick cooking spray.

In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.

Bake for 20 minutes; remove foil and continue to bake until cheese is melted.

BBQ Pulled Pork

When you need a guaranteed crowd-pleaser, take a stab at this savory dish. Thanks to 4-6 hours of slow cooking, the recipe yields incredibly tender pulled pork soaked in a delectable barbecue sauce. Chili powder and cumin add a spicy and scrumptious kick!

Time: 4-6 hours or until internal temperature of meat reaches at least 165 degrees F. Meat should easily pull apart when done.
Temperature: Low
Yield: 12 servings
Recommended Slow Cooker Size: 4 quarts

Ingredients:
1 15 oz. can tomato sauce, no sugar added
1 tbsp. apple cider vinegar
1 tbsp. garlic powder
1 tbsp. onion powder
1/4 c. honey
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. ground cinnamon
4 pork loin top loin chops

Directions: In your slow cooker insert, mix together all ingredients except the chops. This will create the barbecue sauce. Please note that this makes a lot of sauce. If you feel it's too much, simply save some of it for another use. But do not reduce by more than half. Place the chops in the sauce and cook as directed. 

Nutritional Content:
Serving size: 1/12 of the recipe
Calories: 146
Total Fat: 2 g.
Saturated Fat: 1 g.
Trans Fat: 0 g.
Cholesterol: 35 mg.
Sodium: 426 mg. (This can be lowered with low or no-sodium tomato sauce.)
Carbohydrates: 15 g.
Dietary Fiber: 1 g.
Sugars: 10 g.
Protein: 18 g

5 Fat-Flushing Drinks and Fat Flush Water

Check out these 5 fat-flushing drinks that will have you on your way to a slim trim body in no time. You CAN eat the ingredients used in each drink if you so choose, but they are mainly there for the taste. Drink 8 ounces before each meal 3 times a day for 10 days and marvel at the results.

Combine ingredients for these fat flushing drinks into a glass pitcher, chill, and enjoy!

1.) FAT FLUSH WATER Yes, that is the real name. The fat flush water was first introduced by Kim Lyons, who presented this concoction on The Biggest Loser, combined with other weight loss tips. Kim adds that this drink tastes better the longer it sits. The vitamin C turns fat into fuel, while the tangerine increases your sensitivity to insulin, and the cucumber makes you feel full. Try this fat flush water for the next 10 days and see how great you feel. Below you will find a more detailed recipe for Kim Lyon’s fat flush drink!

Ingredients                                                                                   

·         1/2 gallon water

·         6 wedges grapefruit

·         1 tangerine, sliced

·         ½ cucumber, sliced

·         2 peppermint or mint leaves

·         Ice

Directions

Rinse grapefruit, tangerine, cucumber and mint leaves. Slice cucumber, grapefruit, and tangerine (or peel). Combine all ingredients in a half gallon pitcher. Allow the ingredients to sit for 2 hours for maximum benefits. Drink throughout the day. Stir & Enjoy!

2.) CRANWATER. We all know water is a diuretic and great for the entire body, but combined with cranberry juice, it’s a fantastic fat and water flushing drink. Combine 5-6 ounces of water and 8 ounces of 100% cranberry juice. Mix together and drink throughout the day. Make sure it is 100% cranberry juice with nothing else added. The cranberry juice contains high levels of organic acids, and when consumed on a regular basis may help your body actually dissolve fatty deposits.

3.) GRAPEFRUIT JUICE. Freshly squeezed grapefruit juice is one of the best things for your body. Grapefruits contain high amounts of Vitamin C, which helps your body to detoxify naturally. This drink helps your liver do the job it was meant to do – detoxify and metabolize your body!

4.) WATER. Yes, we know. What a shock! Plain old water! But, truly your body needs plenty of water to facilitate the breakdown of fat in your body. Drinking water will help flush out toxins and keep you energized so that your body to perform at it’s best. Keep in mind, drinking tons of water is not the answer to losing weight. You will still need to take in a  proper diet and facilitate an appropriate exercise regime. Drinking water will keep your body clean and allow all of your organs to work properly instead of working overtime to keep your body going.

5.) GREEN TEA. Green tea is one of the most famous fat flushing drinks. Like cranberry juice, green tea is extremely high in antioxidants. It is known for helping many dieters lose fat quicker than usual when consumed 2-3 times a day. Green tea not only flushes fat, but also is packed with other helpful benefits for your body.

These 5 drinks won’t work miracles alone, but are a great start and will help increase the benefits of a healthy diet and cardio regimen. For maximum health benefits, it is important to also implement an appropriate fitness program with a nutritious diet. 

Fruit & Herb Flavored Spa Water

An easy formula for making a variety of fruit and herb infused waters. Say goodbye to soda, juice, & bottled water with these refreshing "spa water" flavors!

Ingredients

• fruit -- 2 cups berries, citrus, melons, pineapple...most fruits will work (see recommended amounts in directions)
• herbs -- a sprig of mint, basil, sage, rosemary, tarragon, thyme, or lavender
• water (tap or filtered)
• ice

Directions

Supplies needed: 2 quart pitcher or jar with lid; muddler or wooden spoon

General formula for whatever fruit/herb combo you desire.
1. If using herbs, add a sprig of fresh herbs to jar/pitcher; press and twist with muddler or handle of wooden spoon to bruise leaves and release flavor; don't pulverize the herbs into bits.
2. Add approx. 2 cups of fruit to jar/pitcher; press and twist with muddler or handle of wooden spoon, just enough to release some of the juices
3. Fill jar/pitcher with ice cubes.
4. Add water to top of jar/pitcher.
5. Cover and refrigerate for up to 3 days.

Suggested flavor combinations:
ALL CITRUS (no herbs) --  Slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar and proceed with muddling, add ice & water.
RASPBERRY LIME (no herbs)  -- Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add 2 cups raspberries. Muddle, add ice & water.
PINEAPPLE MINT -- Add a sprig of mint to the jar (you can throw in the whole sprig; or, remove the leaves from the sprig, if you prefer to have the mint swimming around and distributing in the jar). Muddle the mint. Add 2 cups pineapple pieces, muddle, add ice & water.
BLACKBERRY SAGE -- Add sage sprig to jar and muddle. Add 2 cups blackberries; muddle, add ice & water.
WATERMELON ROSEMARY --  Add rosemary sprig to jar & muddle. Add 2 cups watermelon cubes; muddle, add ice and water.

Top Pumpkin Options at the Supermarket

During the fall my favorite flavor is Pumpkin.  We the leaves start falling and the hoodies come out I love cuddling up with something warm and yummy on the coach.  Here in California you kind of have to "create" the fall feeling.  :(

So which pumpkin treats are worth trying this fall? Sparkpeople scoured supermarket shelves to discover seasonal offerings that will let you indulge—without breaking the calorie bank.

There are actually more supermarket options than you might think, some of which even contain real pumpkin (vs. just artificial flavorings). Pumpkin, along with the rest of the winter squash family, is packed with beta carotene, vitamin C, niacin, phosphorus, potassium and fiber.

Here are the top supermarket pumpkin treats worth trying!

Pumpkin-Flavored DrinksWhile you won't find any actual pumpkin in most pumpkin-flavored drinks, they can still offer a low-calorie way to enjoy fall's most popular flavor.

Bigelow Pumpkin Spice Tea offers lots of flavor with zero calories. You can punch up the taste with a tiny bit of honey or other sweetener, if you'd like.



There are lots of pumpkin-flavored coffee options on store shelves for zero calories. If you have a Keurig brewer, you can try the Green Mountain Coffee Pumpkin Spice K-cup.




If you use a regular coffee machine, Trader Joe's offers a Pumpkin Spice Coffee (also calorie-free) that works in any brewer.






To punch up the flavor of pumpkin coffee or add it to regular, you can use Torani Sugar-Free Pumpkin Pie Syrup.







If you like your coffee with cream, Coffee Mate offers a Sugar-Free Pumpkin Spice non-dairy creamer. It's artificially sweetened and flavored, but calorie-free and big on flavor.












If you enjoy a little soy milk in your coffee or tea, try Silk Pumpkin Spice Soy Milk, but be aware that is has 12 grams of sugar per 1/2-cup serving (along with 3 grams of protein and only 2 grams of fat). This stands on its own, too—flavorful enough to drink by the cup!









So Delicious Pumpkin Spice Coconut Milk has 14 grams of sugar per 1/2 cup serving, but it also contains some real pumpkin and only 1 gram of fat. It makes a delicious dairy-free option at just 70 calories per serving.




Pumpkin-Flavored BarsYou always have to be careful in this aisle, as snack and energy bars are often just candy bars wearing a "healthy" halo. But the right bars can be a convenient on-the-go choice when you're busy. Here are the top fall flavors worth trying.

Kashi Crunchy Granola Bars in Pumpkin Spice Flax are 170 calories per serving (that's two bars per package). While they don't contain pumpkin puree, they do include the seeds and 5 grams of protein.




Clif Spiced Pumpkin Pie Bars would be appropriate before or after a strenuous workout since the calories (240 in one bar) are a little high for a daily snack. These bars do contain pumpkin along with 8 grams of soy protein.






LaraBar Alt Pumpkin Pie Bar is also a workout-worthy bar with 220 calories and 10 grams of soy-free protein (from peas) along with real pumpkin.






Pumpkin-Flavored Breakfast & SnacksPumpkin makes a great complement to many breakfast foods. It's easy to find pumpkin donuts and pastries at the grocery store, but there are low-calorie, high-flavor options, too. Here are some of our faves.

Philadelphia Pumpkin Spice Cream Cheese doesn't contain real pumpkin but it packs a lot of flavor in a 90-calorie 2 tablespoon serving. You can perk up a bagel or slice of toast instead of going for a pumpkin donut and save a lot of fat and calories.

Trader Joe's offers a Pumpkin Cream Cheese Spread as well; this one's made with real pumpkin and has only 70 calories in 2 tablespoons.




Either of the pumpkin cream cheese options would be amazing on top of a Thomas' Pumpkin Spice English Muffin, which is made with real pumpkin and has only 1 gram of fat and 150 calories per muffin.



For a protein-packed option, try Trader Joe's Greek Nonfat PumpkinYogurt with a whopping 19 grams of protein per serving, plus real pumpkin added to give it some real flavor.




Trader Joe's Pecan Pumpkin Instant Oatmeal is high in sugar at 14 grams per serving, but with only 180 calories, it’s not a bad choice to satisfy a pumpkin craving without going for a pastry.







To add protein, healthy fat and some fun pumpkin flavor to yogurt or oatmeal, try Planters Pumpkin Spice Almonds. One 160-calorie serving offers 5 grams of protein. But be careful: These can be addictive!

See how all of these foods compare in the nutritional breakdown below.

Food	Serving  Size	Calories	Fat	Carbs	Sugar	Protein	Contains  Pumpkin
Bigelow Pumpkin Spice Tea	1 cup brewed	0	0 g	0 g	0 g	0 g	no
Clif Spiced Pumpkin Pie Bar	1 bar	240	4.5 g	45 g	25 g	8 g	yes
Coffee Mate Sugar Free Pumpkin Spice	1 Tbps	15	1 g	2 g	0 g	0 g	no
Green Mountain Coffee Pumpkin Spice K-Cup	1 cup brewed	0	0 g	0 g	0 g	0 g	no
Kashi Crunchy Granola Bars Pumpkin Spice Flax	2 bars	170	6 g	26 g	10 g	5 g	yes, seeds
Larabar Alt Pumpkin Pie Bar	1 bar	220	6 g	30 g	18 g	10 g	yes
Philadelphia Pumpkin Spice Cream Cheese	2 Tbsp	90	7 g	5 g	5 g	1 g	no
Planters Pumpkin Spice Almonds	28 g	160	12 g	9 g	5 g	5 g	yes
Silk Pumpkin Spice Soy Milk	1/2 cup	80	2 g	14 g	12 g	3 g	no
So Delicious Pumpkin Spice Coconut Milk Beverage	1/2 cup	70	1 g	15 g	14 g	0 g	yes
Thomas' Pumpkin Spice English Muffins	1 muffin	150	1 g	29 g	4 g	5 g	yes
Torani Sugar Free Pumpkin Pie Syrup	1 oz	0	0 g	0 g	0 g	0 g	no
Trader Joe's Greek Yogurt Nonfat Pumpkin	227 g	190	0 g	29 g	23 g	19 g	yes
Trader Joe's Pecan Pumpkin Instant Oatmeal	1 packet	180	4 g	33 g	14 g	4 g	yes
Trader Joe's Pumpkin Cream Cheese Spread	2 Tbps	70	5 g	6 g	4 g	0 g	yes
Trader Joe's Pumpkin Spice Coffee	1 cup brewed	0	0 g	0 g	0 g	0 g	no

 I will be whipping up some of my favorite pumpkin treats later this week. Pumpkin bread and pumpkin muffins.  Check back later for the receipes :)

Dear Diary...

Sales trips are a trigger for me. Before I moved to California in January I would come to California once a month for work. I wouldn't work out, I would eat every meal at a restaurant...a lot of them really great restaurants but I would live in excess for the week. Think about it...work pays for my meals so while I would stay in my daily money allotment I would eat completely different compared to when I was at home. I don't know if it was convenience, if it was getting to try new places, feeling luxurious for a week or mistaking it for vacation. But regardless, I would eat as if I would never get this opportunity again...like the good was going to disappear. 

Good is always going to be around. We no longer have to hunt and gather and conserve and save. This is the first sales trip I have been on for awhile since I live here now and all those feelings and desires are coming back to me. I will admit I have not been perfect the last two days. Finding excuses like this is the last time in coming to LA. Well LA is only an hour and thirty minutes. If there is a restaurant I really want to come back to I can. I need to stop thinking of food as if it's disappearing that I need to gather it all up. There will always be future opportunities to eat certain things I enjoy. It's not going anywhere. No one night stand with a meal, giving me temporary satisfaction is going to taste as good as success.

As always the hardest thing for me in this journey is the mental part. I am my biggest competition and my biggest threat. 

Grape Day 5k

Representing this morning at the Grape Day 5k. So many new friendly faces. Great job to all the runners who participated on this hot morning!!!