It's All Greek to Me Egg Mug
PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein, POINTS® value 2*

Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1-2 minutes, until softened. Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute. Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45-60 seconds, until scramble is just set. Gently stir, and then allow to cool slightly.

MAKES 1 SERVING

Pizza! Pizza! Egg Mug
PER SERVING (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein, POINTS® value 3*

Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni, chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Season crushed tomatoes with Italian seasoning and set aside. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute. Stir gently, and then microwave for another 30 seconds. Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set. Stir lightly, and then sprinkle with grated topping.

MAKES 1 SERVING

2010 Fitness Challenge

Well everyone......looks like there are several officers looking to start off 2010 with a BANG!!! We have 12 officers signed up for the Choose to Lose Fitness Challenge at our Park District. It starts the first Week of January and ends the first week of March. It is a great balance of females/males......patrol/detectives/crime prevention.......and different shifts!

I am so excited these other 11 officers decided to join me in this journey!!!

This is a great way to get leaner....stronger....healthier.....and build morale !!!!

Good Luck to all!

Remember the fact that we all chose to do this makes us all winners!!!!

White Bean Chili

Ingredients:
¾ pound lean ground turkey
½ cup chopped onion
1 garlic clove, minced
31/4 cups water
1 can (15 ounces) cannellini beans rinsed and drained
1 can (4 ounces) diced green chilies
2 teaspoons instant chicken bouillon granules
1 teaspoon ground cumin
¼ teaspoon black pepper
2 tablespoons flour

Directions:
In a large saucepan, cook turkey, onion and garlic until turkey is no longer pink. Stir in 3 cups of water, beans, undrained chilies, bouillon, cumin and pepper. Bring to a boil, reduce heat and simmer, covered, for 30 minutes. In a small bowl, stir together the remaining ¼ cup water and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken.

MAKES 4 SERVINGS
Calories: 292
Fat: 8g
Carbs: 30g
Fiber: 6g
Protein: 25g

Giving Credit Where Credit is Due

As many of you know alot of the information posted on the blog is shared information from a variety of other sources such as the Crossfit mainpage. Trinity Training Group which is authored by friend Lou Hayes is one of my main sources of information. Lou has provided me with a wealth of information over the years and has been a tremeandous asset to this blog, albeit indirectly. I even admit sometimes without his knowledge. Recently Lou has even published articles in the Crossfit Journal titled "SWAT Shapes Up" and "Rise Up." Both of which are excellent reads. I read his blog on a regular basis not just for the knowledge but for creative ideas to improve our own website. If it were not for his help, this website might not even exist the way it does today. Lou's most recent post How Events Help in Goal Setting fits in with our recent rant on the new year and goals. Lou makes very solid points. Planning for some of these events has helped me stick to my own goals of personal improvement in health, wellness, and fitness. MURPH for Miller was the one event that kept my head in the game. If it wasn't for that, I'm sure there would've been several times which I hit the snooze button on the alarm clock and skipped the before shift WOD. I have added a colum on the right side of the site which shows Upcoming Events and links to the appropriate sources for more information. This column will be regularly updated and feel free to pass along any events which may be appropriate to include. I encourage everyone to select at least one event to participate in this year, no matter how intimidating it may seem. I'm planning on completing MURPH for Miller again this year along with the Warrior Dash. I hope to see some of you there. Until then keep up the good work and see you in the Cage!

Chunky Beef Stew

Ingredients:
¾ pound boneless beef sirloin steak, cut into 1-inch cubes
¾ pound tiny new potatoes, halved
1 package (9 ounce) frozen cut green beans
4 carrots cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
11/2 teaspoon dried Italian seasoning
¼ teaspoon black pepper
3 cans (8 ounces each) no-salt added tomato sauce

Directions:
Over medium-high heat, lightly coat a 4 quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes or until vegetables are tender. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

MAKES 5 SERVINGS
Calories: 240
Fat: 3g
Carbs: 33g
Fiber: 6g
Protein: 20g

Egg Pinwheels
PER SERVING (1 pinwheel, 1/8th of recipe): 134 calories, 5g fat, 555mg sodium, 13.5g carbs, <1g fiber, 3g sugars, 8.5g protein, POINTS® value 3*

Ingredients:
1 cup fat-free liquid egg substitute
1 package Pillsbury Crescent Recipe Creations Seamless Dough Sheet
4 oz. shaved/thinly sliced lean deli ham
3 slices fat-free American cheese, broken into pieces

Directions:
Preheat oven to 350 degrees. Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add egg substitute, and scramble until fully cooked. Remove from heat and set aside. Prepare a baking sheet by spraying it with nonstick spray, and set that aside as well. Roll out entire package of dough and lay it flat on a dry surface, so that you have a large rectangle, with the short sides on the right and left. Evenly distribute ham slices over the dough, leaving a 2-inch border of exposed dough along the right side only. Evenly distribute scrambled eggs over the ham layer, and sprinkle with cheese pieces. Starting with the left side, roll the dough tightly up into a log, and seal by pinching together the right edge and the roll itself. Using a sharp serrated knife, slice the log into 8 pinwheels, and lay them flat on the baking sheet, evenly spaced. Bake for 15 minutes, or until golden brown. Allow to cool slightly.

MAKES 8 SERVINGS

Spotted on Shelves

NutriFit Mighty Mixes Each pack (about 1.5 oz.) has 160-180 calories, 3.5-7g fat, 27-30g carbs, 2-3g fiber, and 2-4g protein POINTS® value 3–4.

Betty Crocker Gluten Free Cake Mixes In Devil's Food Cake and Yellow Cake, a serving of the mix itself has 140 - 170 calories, 0 - 1g fat, 34 - 36g carbs, 0g fiber, and 1-2g protein POINTS® value 3.

Health Valley Organic Vegetarian Chili Black Bean Mole with Coffee and Cocoa Flavor A cup of the bean-packed goodness has 200 calories, 3g fat, 36g carbs, 7g fiber, and 11g protein POINTS® value 3.

Spotted on Shelves

Twixels They come in French Vanilla, Creamy Caramel, and Triple Chocolate, and each 4-bar serving has 140 calories, 8g fat, 16 - 17g carbs, 1g fiber, and 1g protein POINTS® value 3.

Sunsweet 60 Calorie Packs Each fat-free snack pack (about 3 prunes)has 16g carbs, 2g fiber, and 1g protein POINTS® value 1.

Honey Nut Chex A 3/4-cup serving (without milk) has 120 calories, 0.5g fat, 28g carbs, 1g fiber, and 2g protein POINTS® value 2

Stuffed Turkey Wrap

Ingredients:
For Corn Stuffing
1 1/2 tbsp. yellow cornmeal
1 tbsp. fat-free liquid egg substitute
1 tbsp. chopped jarred roasted red peppers
1 tsp. reduced-fat Parmesan-style grated topping
1/2 no-calorie sweetener packet
Optional: 1 jarred jalapeno slice, chopped
For Wrap
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
5 mandarin orange segments packed in juice, drained and chopped
1 tbsp. dried cranberries
3 oz. cooked skinless lean turkey breast, chopped
1/4 cup chopped romaine lettuce

Directions:
Combine all ingredients for the stuffing in a microwave-safe bowl sprayed with nonstick spray, and stir until thoroughly mixed. Microwave for 30 seconds. Use a fork to break up the mixture. If needed, microwave for another 15 seconds, until no longer liquid-y. Set aside to cool. Lay tortilla on a plate and warm in the microwave for 10 - 15 seconds. Spread dressing onto the tortilla, and sprinkle chopped orange segments and dried cranberries down the center of the tortilla. Top with turkey, stuffing, and lettuce. Wrap tortilla up tightly like a burrito, folding the sides in first, and then rolling it up from the bottom.

MAKES 1 SERVING
Serving Size: 1 wrap (entire recipe)
Calories: 326
Fat: 5.5g
Sodium: 624mg
Carbs: 43g
Fiber: 14g
Sugars: 11g
Protein: 37g
POINTS® value 6*

Butternut Squash Fries
PER SERVING (1/2 of recipe): 125 calories, <0.5g fat, 158mg sodium, 33g
carbs, 3g fiber, 6g sugars, 3g protein POINTS® value 2*

Ingredients:
1 butternut squash (about 2 pounds)
1/8 tsp. coarse salt
Optional: additional coarse salt

Directions:
Preheat oven to 425 degrees. Slice the ends off the squash, and then cut it in half widthwise. Peel squash with a vegetable peeler or carefully with a knife. Cut the round bottom piece in half lengthwise and remove seeds. Using a crinkle cutter or a knife carefully cut squash into spears/French-fry shapes. (For exact nutritional, measure out and use 20 oz.) Pat spears firmly with paper towels to absorb excess moisture. Sprinkle evenly with salt. Lay spears out on a layer of paper towels, and let stand for at least 5 minutes, to allow the salt to draw out any excess moisture. Then pat with paper towels again. If you like, sprinkle with additional salt. Spray a broiler pan, a baking rack placed over a baking sheet, or a baking sheet with nonstick spray, and then lay spears flat on it. Bake in the oven for 20 minutes, and then carefully flip spears. Bake for about 20 minutes longer, until tender on the inside and crispy on the outside.

MAKES 2 SERVINGS

Spotted on Shelves

Trader Joe's Dark Chocolate Nibs A 1-tbsp. serving has 70 calories, 6g fat, 7g carbs, 1g fiber, and 1g protein POINTS® value 2.

Manischewitz Reduced Sodium Chicken Broth, All Natural with No MSG Each cup has 15 calories, 0.5g fat, 1g carbs, 0g fiber, and 1g protein POINTS® value 0.

Pepperidge Farm Baked Naturals Cheese Crisps, Four Cheese You get to eat 20 pieces for 140 calories, 6g fat, 19g carbs, 1g fiber, and 3g protein POINTS® value 3.

Spotted on Shelves

Pillsbury Grands! Homestyle Golden Wheat Reduced Fat Biscuits Each one has 170 calories, 5g fat, 580mg sodium, 29g carbs, 2g fiber, 5g sugars, and 3g protein POINTS® value 3*

Power of Fruit Bars In Original (All-Fruit), Tropical, and Banana Berry, each bar has 27-30 calories, 0.11-0.12g fat, 0.66-1.75mg sodium, 6.5-7.7g carbs, 0.7-1g fiber, 3.8 6g sugars, and 0.3-0.36g protein POINTS® value 0*

Caring Candies Sugar Free Candy Canes Each fruity candy cane is fat-free with only 60 calories, 0mg sodium, 15g carbs, 0g fiber, and 0g protein POINTS® value 1*

Upcoming Event - Baseline Testing

The Fitness Committee will be conducting Baseline Testing in January. Specific dates to come soon. We are encouraging every member of the department to participate in the testing process. These tests will only be used to gauge each officer's level of fitness. There is no Pass/Fail, or requirements that must be met. The results of these tests will be compared to later assessment tests which will be conducted on a yearly basis. This will only be done to show progress and improvement in your fitness level. All the tests we are using are validated tests which are recommended by IRMA. The tests are as follows:

1.5 Mile Run
300 Meter Sprint
Max Push Ups without stopping
Max Sit Ups in one minute
Vertical Leap

You will also have the ability to be measured for weight, BMI, and Body Fat %. All these test results are private and maintained only by YOU. Last March we had 12 individuals participate in the testing process. The Fitness Committee is hoping to see those individuals as well as a few new faces at the Testing. Good Luck!!

Spotted on Shelves

Funky Monkey Snacks - Three all-new varieties of "Fruit That Crunches in: Applemon, MangOJ, and Pink Pineapple. Each 1-oz. package has 90-110 calories, 0g fat, 23-26g carbs, 3g fiber, and 0-1g protein POINTS® value 1-2.

Cedarlane All Natural Egg White Omelettes- Choose from three types of Egg White Omelettes: Spinach and Mushroom; Green Chile, Cheese & Ranchero Sauce; and Uncured Turkey Bacon, Vegetable & Cheese. Each omelette has 240-300 calories, 10-13g fat, 18-21g carbs, 1-2g fiber, and 18-24g protein POINTS® value 5-7

Trident Layers - This comes in two very fun flavors: Wild Strawberry + Tangy Citrus and Green Apple + Golden Pineapple. It has less than five calories per sugar-free piece.

SEEDS OF HEALTH

For Strong Bones
Sesame Seeds- Two tablespoons provide more than 80% of your daily intake of copper, an anti-inflammatory that may help ease arthritis pain.

For Youthful Skin
Sunflower Seeds- Two tablespoons supply nearly 40% of the RDA of vitamin E, an antioxidant that helps prevent sun damage.

For a Healthy Heart
Flaxseed- Two tablespoons of ground flaxseed, which is rich in heart healthy alpha-linolenic acid, help lower cholesterol, triglycerides, and blood pressure.

Spotted on Shelves

Betty Crocker 80 Calories per Serving Pouch Potatoes, New Flavors - Our friend Betty has released two new quick-tater flavors: Loaded Mashed and Homestyle Reds. A 2/3-cup serving (prepared) has 80 calories, 1-1.5g fat, 17g carbs, 3g fiber, and 2g protein POINTS® value 1*.

Arctic Zero All Natural Frozen Dessert, Paige's Pumpkin Spice - A 1/2-cup scoop has just 34 calories, 0g fat, 10g carbs, 0g fiber, and 5g protein POINTS® value 1*.

Minute Maid Just 10 Fruit Punch Pouches - Each pouch has only 10 calories, no fat, and 2g carbs POINTS® value 0*.

Think Fresh Foods~

Though there is no one food or food group proven to lower diabetes risk, the diet that's best for maintaining a healthy weight is: high fiber, whole grains, and lots of vegetables. This is best for preventing type 2 diabetes.

STAY MOTIVATED ~

1. Music is the key
2. Give yourself a no-food reward
3. Find a workout buddy
4. Put out your workout clothes
5. Hang a calendar
6. Pick a time of day
7. E-mail your workout log to a close friend each week
8. Slip on your workout clothes
9. TV can be another motivator
10. Make healthy foods look pretty
11. Keep a food log
12. Remind yourself

OH SUGAR, SUGAR ~
It's not just salt and fat that hurts your heart. Too much sweet stuff also ups your chances of having a heart attack or stroke because it contributes to risk factors like obesity and high blood pressure.

SEE HOW MUCH SUGAR IS IN THE FOLLOWING:
Pink Lemonade
12 oz = 8 tsp sugar

Cola
12 oz = 7 tsp sugar

Iced Tea
12 oz = 6.75 tsp sugar

ROASTED ASPARAGUS WITH PARMESAN
Ingredients:
1lb. fresh asparagus
2tbsp. crisco pure olive oil
salt
freshly ground black pepper
grated Parmesan cheese

Instructions:
Heat oven to 450 degrees, trim asparagus, snapping off tough ends. Drizzle 1 tablespoon olive oil over the center of a rimmed baking sheet, spread asparagus evenly in the pan, in a single layer. Drizzle with the remaining tablespoon of olive oil; sprinkle with salt and freshly ground black pepper. Roast 5 minutes for crisp-tender asparagus, 8 minutes for softer asparagus. Transfer asparagus to serving dish. Sprinkle with Parmesan cheese; serve immediately.

3 WAYS WITH CANNED BEANS~

BLACK EYED PEA SALAD
Toss rinsed black eyed peas, cut up plum tomatoes, sliced red onion and mixed salad greens with a Dijon vinaigrette. Sprinkle with crumbled crisp bacon and toasted pecans.

SKILLET PORK & BEANS
Fry pork chops; remove to a plate. Add rinsed white beans and canned diced tomatoes with green chiles to pan. Cover and simmer 5 minutes; add pork chops.

PIZZA PATTIES
Mash rinsed red kidney beans from a 28-oz can. Mix with a beaten egg, 1/4 cup dried bread crumbs and 1 tsp Italian seasoning; makes 4 patties. Pan fry until hot and crusty. Top with heated marinara sauce and grated Parmesan.

Job + Seasonal Stress =
Grabbing a cream cheese smeared bagel for a quick breakfast

Try this smart equation:

1 light whole-wheat English muffin + 1 Tbsp peanut butter + 1 small banana =
A protein and fiber packed handheld breakfast

Upcoming Event-Fight For Air Climb

On Feb 14, 2010 the Fight For Air Climb will take place at the Oakbrook Terrace Tower. This charity event is held by the American Lung Association in order to fund research and education for Lung Disease. There is a registration fee of $15 if you register early enough and mandatory fundraising effort of $75 per climber. If you use the coupon code CLIP10 its only $10 to register. Several members of this committee have participated in the past, it is a great event. If there is enough interest a OBPD Fitness Group team could participate. For more information on this event check this link:

http://ala.convio.net/site/TR?fr_id=1272&pg=entry

Helpful training tips will be posted in the near future.

Apologies and Goals

As most of you are aware I have been away from work for about 6 weeks. In that time frame I was unable to post daily WODs or much else for that matter. I apologize for getting away from the website. I know there are several of you out there who used the information on a regular basis to help improve your health and fitness. With that being said, I have made it my goal to continue to improve on this website and the information we provide. I am currently seeking imput on ways this can be accomplished. For starters, WODs will begin again shortly corresponding with the upcoming Prision Workout 3 from Lou Hayes at Trinity Training. Please read this link for more information and helpful tips to get started. Lou provides great information and is dedicated to health and fitness.

http://trinitytraining.blogspot.com/2009/12/prison-workout-3-skill-development.html

Also, Thursday Challenges are still taking place in spite of the cold weather. Even with the limited space in the Cage I encourage everyone to participate and push themselves. You will be surprised at what you can accomplish with a support group behind you. The Cage has seen the addition of a Treadmill curtosy of the Oak Brook Woman's Club. We also have added bumper plates and a new weight bench. Please encourage those not participating to at least come down and try it out.

There will also be a few upcoming events taking place in the not so distant future. I will be posting more information about these events and hope to see some of you participate.

The Oak Brook Fitness Committee maintains its stance to improve the Health, Wellness, and Fitness of the members. Feel free to seek one of the contributors out if you have any questions or suggestions.

EAT A SPOONFUL OF PEANUT BUTTER~

Studies show eating a small amount of peanut butter or other nuts everyday may reduce the risk of cardiovascular disease, keep you energized and even help you stay slim. Just a dab of this protein-rich food will satisfy your hunger.

GIVE THESE POWER FOODS A WHIRL~

Sharpen your vision-
Fill up on these:
Collard greens
Low-fat or nonfat milk
Nuts
Avoid these:
Refined foods

Clear your lungs-
Fill up on these:
Pears
Edamame
Brown rice
Avoid these:
Soft drinks

Painproof your joints-
Fill up on these:
Olive oil
Oranges
Avoid these:
Beer or hard liquor

Boost your memory-
Fill up on these:
Apples
Chicken breast
Coffee
Avoid these:
Liver

GIVE THESE POWER FOODS A WHIRL~

Protect your heart-
Fill up on these:
Barley
Pinto beans
Grapes
Macadamia nuts
mineral water
Avoid these:
Energy drinks

Strengthen your bones-
Fill up on these:
Lean top sirloin
Broccoli
Avoid these:
Salt

Promote digestion-
Fill up on these:
Blueberries
Popcorn
Bananas
Avoid these:
Dried plums

Smooth your skin-
Fill up on these:
Canned light tuna
Dark chocolate
Black tea with citrus peel
Carrot juice
Avoid these:
Alcohol

FOUR NUTRIENTS YOU NEED MORE OF NOW~

1. Vitamin C- it helps our systems stay ultra-high-functioning so we can fight off viruses and bacteria. During cold season experts advised 150mg for daily intake.

2. Vitamin D- this is critical to everything from bone health to weight maintenance.

3. Probiotics- this helps build up the good bacteria in your intestines.

4. Zinc- this mineral increases your body's production of infection fighting white blood cells.

Helps or Hurts?
You know you need to eat healthy for your heart, waistline, and overall health, but you may not realize how your diet also affects bladder health. Certain foods and beverages either help or hurt bladder conditions. They are as follows:

Acidic Foods: tomatoes, pineapple, and citrus fruits – HURTS

Highly Spicy Foods – HURTS

Water – HELPS

Alkaline Foods: bananas and pears – HELPS

Broccoli, Cabbage, Cauliflower, Brussel Sprouts, and Kale – HELPS

Yogurt – HELPS

Sugar and Sugary Foods – HURTS

Artificial Sweeteners – HURTS

Cranberry Juice – HELPS

Caffeinated Beverages – HURTS

Alcohol – HURTS

Cigarettes - HURTS

Sweet 'n Salty Caramel Cocoa
Ingredients:
2 packets Swiss Miss Sensible Sweets Diet Hot Cocoa Mix
3 tsp. fat-free caramel dip, divided
1/4 cup Fat Free Reddi-wip
2 dashes ground sea salt
1 dash Splenda No Calorie Sweetener or granulated sugar

Directions:
Empty both cocoa packets into a mug. Add 1 cup very hot water, and mix until powder has dissolved. Add 2 tsp. caramel dip, and stir until it melts into the hot cocoa. Place the remaining tsp. caramel dip in a small microwave-safe dish, and heat for 10 seconds. Stir until smooth and pourable. Then top cocoa with Reddi-wip and drizzle the caramel on top. Sprinkle the whole thing evenly with the salt and Splenda.

Serving Size: 1 cup with whipped topping (entire recipe)
Calories: 120
Fat: 0g
Sodium: 643mg
Carbs: 25g
Fiber: 2g
Sugars: 16.5g
Protein: 3.5g
POINTS® value 2*

Turkey Burger
Ingredients:
1 small light hamburger bun
1 plain lean turkey burger patty
1 slice 2% milk Swiss cheese
1/2 cup sliced baby bella mushrooms
2 small lettuce leaves
2 tomato slices
Optional: pickles, ketchup and mustard

Directions:
Split bun in half, and toast lightly. Place the lettuce and tomato slices on the bottom half of the bun. If you like, add a few pickle chips, a squirt of ketchup, and/or some mustard. Set aside. Cook turkey patty in a pan sprayed with nonstick spray. Once cooked, remove patty from the pan, add it to the bottom half of the bun, and top it with the slice of Swiss while the burger is still hot. Remove the pan from heat and re-spray it with nonstick spray. Over medium heat, cook the mushroom slices until tender (about 3 minutes), stirring occasionally. Place the mushrooms over the cheese-topped patty. Top with the other half of the bun.

Serving Size: 1 burger (entire recipe)
Calories: 305
Fat: 11.5g
Sodium: 578mg
Carbs: 22g
Fiber: 4g
Sugars: 4g
Protein: 32g
POINTS® value 6*

Cold Sesame Noodles
Ingredients:
1 package House Foods Tofu Shirataki, Spaghetti Shape
1 tbsp. plus 1 tsp. reduced-fat peanut butter
2 tbsp. light soymilk
2 tbsp. chopped scallions
1/2 tbsp. light or low-sodium soy sauce
1/2 tsp. sesame seeds
1/8 tsp. minced garlic
1 no-calorie sweetener packet

Directions:
Rinse and drain noodles well. Pat dry with paper towels. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid from noodles,and pat them again until thoroughly dry. Cut noodles into spaghetti-length pieces. Set aside. In a separate small dish, combine peanut butter, soymilk, soy sauce, sesame seeds, garlic and sweetener. Mix well. Feel free to season this sauce to taste with salt. Pour sauce over noodles. Mix thoroughly. Top with chopped scallions and mix again. Allow to chill in the fridge.

Serving Size: 1 bowl (entire recipe)
Calories: 198
Fat: 10g
Sodium: 494mg
Carbs: 19g
Fiber: 6g
Sugars: 4g
Protein: 9g
POINTS® value 4*

Crispy Chicken Salad
Ingredients:

For Salad
4 cups mixed greens
2 Roma tomatoes, 1 diced and 1 chopped into wedges
1/4 cup crumbled fat-free feta cheese
2 slices extra-lean turkey bacon
1 tsp. reduced-fat Parmesan-style topping

For Crispy Chicken
3 oz. raw boneless skinless lean chicken breast
1/4 cup Fiber One bran cereal
1 tbsp. fat-free liquid egg substitute
2 tsp. reduced-fat Parmesan-style grated topping
1/4 tsp. Italian seasoning
1/4 tsp. garlic powder
Optional: salt, to taste

For Dressing
2 tbsp. fat-free ranch dressing
1/4-1/2 tsp. freshly ground black pepper
1 tsp. reduced-fat Parmesan-style topping
dash garlic powder

Directions:
Cook bacon according to package instructions. Once cool,chop into small pieces and set aside. In a small dish, combine all ingredients for dressing, adjusting pepper to taste. Mix well and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Place half of the crumbs in a small dish, and reserve the other half for the next time. To the dish with the crumbs, add 2 tsp. Parm-style topping, the Italian seasoning, and 1/4 tsp. garlic powder. Mix well, making sure to break up any clumps of Parm. Pour crumb mixture onto a plate and set aside. Lay chicken breast flat between 2 pieces of plastic wrap, pound until evenly flat and about 1⁄2 inch thick. Place on a small plate. Pour egg substitute over chicken. Flip chicken and make sure both sides are evenly coated with egg substitute. Lay chicken breast in the plate of breadcrumbs and flip to coat the piece evenly. Bring a pan sprayed with nonstick spray to medium-high heat. Cook chicken for 4-5 minutes per side, until cooked through. Let cool slightly, and then slice chicken into 1/2-inch-wide strips. In a large bowl, toss your greens and diced tomatoes. Top with feta, bacon pieces, chicken strips, and tomato wedges. Sprinkle with 1 tsp. Parm-style topping, serve with dressing

Serving Size: 1 salad (with dressing)
Calories: 334
Fat: 5.75g
Sodium: 1,096mg
Carbs: 33g
Fiber: 10g
Sugars: 9g
Protein: 40g
POINTS® value 6*

Caramel Apple Frappe
Ingredients:
1 Jell-O Sugar Free Creamy Caramel Pudding Snack
1/2 cup apple cider (plain, not sparkling)
1/4 cup freeze-dried apple pieces (like Gerber Graduates Apple Mini Fruits)
1/4 cup fat-free vanilla ice cream
1/4 tsp. cinnamon
1/8 tsp. vanilla extract
1 cup crushed ice or 5-8 ice cubes
2 tbsp. Fat Free Reddi-wip

Directions:
Place all ingredients except for Reddi-wip into a blender. Blend until smooth,
and then pour into a nice tall glass. Top with Reddi-wip.

Serving Size: 1 shake with whipped topping (entire recipe)
Calories: 199
Fat: 1g
Sodium: 250mg
Carbs: 45g
Fiber: 2g
Sugars: 23.5g
Protein: 2.5g
POINTS® value 4*

Spotted on Shelves

Yumnuts Naturals Slow Dry-Roasted Cashews – These no-oil-added cashews come in Chocolate, Spicy Cajun, Sea Salt, Toasted Coconut, Chili Lime, and Honey! A 1/4-cup serving has 160-170 calories, 11-13g fat, 7-12g carbs, 1-3g fiber, and 4-6g protein POINTS® value 4*.

Gourmè Mist - Choose from canola or extra-virgin olive each has 4calories and <1g fat per 1-second spray.

Quaker Chewy Fright Night Chocolate Chip with Candy Pieces Mini Granola Bars - Each mini bar has 60 calories, 2g fat, 10.3g carbs, 0.67g fiber, and 0.67g protein POINTS® value 1*.