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*.

Glaze of Glory Candied Carrots
PER SERVING (1 cup): 94 calories, 1.25g fat, 286mg sodium, 21.5g carbs, 3g
fiber, 10g sugars, 1g protein, POINTS® value 1*

Ingredients:
One 32-oz. bag (about 6 cups) baby carrots
1 onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1/4 cup sugar-free apricot preserves
2 tbsp. brown sugar
1 1/2 tbsp. light whipped butter or light buttery spread
1 tbsp. cornstarch
1 tsp. cinnamon
1/2 tsp. salt, or more to taste
1/4 tsp. nutmeg
Optional: black pepper, cayenne pepper, ground ginger

Directions:
Place all veggies in the crock pot. In a small dish, combine preserves, brown sugar, butter, cinnamon, salt, and nutmeg. Stir well. Top veggies in the crock pot with this mixture. Use a large spoon to stir the contents of the crock pot up a bit. Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, stirring occasionally. Once veggies are cooked, turn off the heat on the crock pot. Give contents a good stir, ensuring that the sauce is evenly distributed. In a small dish, combine cornstarch with 2 tbsp. cold water, and stir until cornstarch has dissolved. Add to crock pot and mix well. Leave pot uncovered for 15 minutes to allow sauce to thicken. Stir and, if you like, add additional salt and optional ingredients to taste.

Egg Mug Florentine
PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs,
<0.5g fiber, 2.5g sugars, 15g protein, POINTS® value 2*, MAKES 1 SERVING

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1/2 cup chopped fresh spinach
1 tsp. Dijonnaise
1 tsp. plain fat-free yogurt
Squirt of lemon juice

Directions:
To make your sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a
small dish. Set aside. Spray a large microwave-safe mug lightly with nonstick spray. Add just the spinach and microwave for 30 seconds. Blot excess liquid from spinach. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce.

The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein, POINTS® value 2*, MAKES 1 SERVING

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg
substitute and cheese and stir. Microwave for about a minute. Stir gently,
and then microwave for another 30 - 45 seconds, until scramble is just set.

Egg Mug Burger-rama
PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g
carbs, 4g fiber, 6g sugars, 30g protein, POINTS® value 3*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One slice fat-free American cheese, chopped
One Boca Original Meatless Burger
1 tbsp. ketchup

Directions:
Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large
microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped
Boca patty, and cheese, and stir. Microwave for about a minute. Stir gently,
and then microwave for another 30 - 45 seconds, until scramble is just set.
Stir, top with ketchup.

Quesadilla

Ingredients:
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 slice center-cut bacon with about 20 calories per slice
1/2 cup thinly sliced red and green bell peppers
1/4 cup sliced onion
1/4 cup shredded fat-free cheddar cheese
2 tbsp. canned black beans, rinsed and drained
2 tbsp. fat-free sour cream, divided
2 tbsp. salsa
1 tbsp. salsa verde

Directions:
Cook bacon according to package directions, either in a pan with nonstick spray or the microwave. Once cool enough to handle, roughly chop and set aside. Bring a medium-large pan (at least the size of the tortilla) sprayed with nonstick spray to medium heat. Add peppers and onion and cook until softened, about 3 minutes. Add egg substitute and scramble until fully cooked. Transfer mixture to a bowl and set pan aside to cool. Add bacon, beans, 1 tbsp. sour cream, and salsa verde (not the regular salsa) to the egg-scramble bowl. If you like, add cilantro as well. Lightly mix and set aside. Clean and dry the pan, spray with nonstick spray, and bring to medium-high heat. Place tortilla flat in the pan and sprinkle evenly with cheese. Spoon egg mixture over one half of the tortilla, fold the other half over the mixture to form the quesadilla, and then press down with a spatula to seal. Cook until both sides are crispy, about 2 minutes per side. Plate your quesadilla and cut it into triangles. Top with salsa and 1 tbsp. sour cream.

MAKES 1 SERVING
Serving Size: entire quesadilla
Calories: 291
Fat: 5g
Sodium: 1,377mg
Carbs: 37g
Fiber: 15g
Sugars: 8.5g
Protein: 35g
POINTS® value 5*

Chicken Kebabs
PER SERVING (two kebabs): 285 calories, 3g fat, 432mg sodium, 21.5g
carbs, 5g fiber, 10g sugars, 44g protein POINTS® value 5*, MAKES 2 SERVINGS

Ingredients:
12 oz. raw boneless skinless lean chicken breast, cut 1 1/2 inches
2 red bell peppers
1 large (or 2 small) yellow summer squash
1 onion
1/4 cup plain fat-free yogurt
1 tsp. lemon juice
1/4 tsp. curry powder
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. salt
dash paprika

Directions:
In a medium sealable container, combine yogurt, lemon juice, curry powder,
garlic powder, onion powder, salt, and paprika, and stir well. Add chicken
and coat completely. Cover container and refrigerate for at least 1 hour. Meanwhile, cut peppers, onion and squash into chunks equal in size to the chicken cubes. If using wooden skewers, soak four in water for 20 minutes to prevent burning. Skewer the chicken and veggies alternately onto four skewers, packing the pieces together tightly. Spray grill lightly with nonstick spray, and bring to medium high heat. Grill kebabs for 5 minutes with the grill cover down. Then carefully flip kebabs with long barbecue tongs. With the grill cover down, grill for another 5 - 7 minutes, until chicken is cooked through. Once cool enough to handle, pull chicken and veggies off the sticks and eat!

Apple Cinnamon Muffins
PER SERVING (1 muffin with topping): 127 calories, 2.5g fat, 325mg sodium,
24.5g carbs, 2.5g fiber, 10g sugars, 3g protein, POINTS® value 2*, MAKES 4 SERVINGS

Ingredients:
For Muffins
1 cup peeled and chopped Fuji apples
1/2 cup whole-wheat flour
1/4 cup light vanilla soymilk
2 tbsp. sugar-free pancake syrup
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. Splenda No Calorie Sweetener
2 tbsp. brown sugar
1 1/2 tbsp. light whipped butter or light buttery spread, room temperature
3/4 tsp. baking powder
1/2 tsp. cinnamon
1/2 tsp. vanilla extract
1/4 tsp. salt
For Topping
1 tbsp. brown sugar
1 tsp. Splenda No Calorie Sweetener
1/4 tsp. cinnamon
1/2 tsp. light whipped butter or light buttery spread, room temperature
Dash salt

Directions:
Preheat oven to 400 degrees. In a small bowl, mix together all ingredients for topping except butter. Then add butter and gently stir until small crumbs form. Set aside. In a medium bowl, combine all of the dry ingredients (flour, Splenda, brown sugar, baking powder, cinnamon, and salt). Mix well. In a large mixing bowl, combine all of the wet ingredients (soymilk, syrup, egg substitute, butter, and vanilla extract). Using a whisk, mix until thoroughly blended. Don't worry if butter bits do not break up completely. Add dry ingredients to the large bowl with the wet ingredients. Mix until completely blended, and then fold in the apples. Line four cups of a muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute batter among the four cups. Sprinkle topping mixture evenly over batter in the cups. Bake in the oven for 18 - 20 minutes, until a toothpick inserted into the center of a muffin comes out clean.

Grillin' Corn
PER SERVING (entire cob): 128 calories, 1.25g fat, 900mg sodium, 28g
carbs, 2.5g fiber, 10.5g sugars, 3g protein, POINTS® value 2*, MAKES 1 SERVING

Ingredients:
1 fresh cob of corn
2 tbsp. thick teriyaki marinade with about 20 - 25 calories per tbsp
1/2 tsp. crushed garlic

Directions:
In a small dish, mix teriyaki sauce and garlic. Place corn on the cob in the center of a large piece of aluminum foil. Spread garlic-teriyaki marinade across the corn, turning the cob so the marinade is evenly distributed. Wrap cob up securely in the foil, making sure there is no place for the marinade to escape. Bring grill to medium-high heat. With the grill top down, grill foil-wrapped corn for about 15 minutes, carefully turning occasionally with long barbecue tongs. Once cool enough to handle, remove foil and eat!

Apple Slaw
PER SERVING (about 1 cup): 59 calories, <0.5g fat, 29.5mg sodium, 13g
carbs, 2.5g fiber, 10g sugars, 2g protein, POINTS® value 1*, MAKES 5 SERVINGS

Ingredients:
1 medium Fuji apple
1 medium Granny Smith apple
2 cups dry broccoli cole slaw mix
1/2 cup plain fat-free yogurt
1/2 tbsp. honey
3/4 tsp. Splenda No Calorie Sweetener

Directions:
Cut both apples into matchstick-sized strips and place in a large bowl. Add
slaw mix to the bowl. Toss well and set aside. In a small bowl, combine yogurt, honey, and Splenda until mixed well. Pour into the large bowl and stir until apple strips and slaw mix are thoroughly coated. Chill for at least 30 minutes. Store in the fridge until ready to serve.

Grill Veggie Wraps
PER SERVING (two halves): 145 calories, 3.5g fat, 483mg sodium, 31g carbs,
16.5g fiber, 8g sugars, 12g protein, POINTS® value 2*, MAKES 2 SERVINGS

Ingredients:
2 medium low-fat flour tortillas (about 110 calories and at least 6g fiber)
Two 1/2-inch-thick peeled eggplant slices (cut lengthwise)
1 large portabella mushroom cap
1 red bell pepper, halved, seeds removed
1 small zucchini, ends removed, cut lengthwise into 4 slices
3 tbsp. fat-free plain yogurt
1 tbsp. finely chopped fresh basil
1/2 tsp. crushed garlic
2 dashes salt
2 dashes black pepper

Directions:
In a small dish, combine yogurt, basil, and garlic, and mix well. Set aside. Spray grill well with nonstick spray, and bring to medium-high heat. Grill all the veggies for 5 minutes with the grill cover down. Then carefully flip with long barbecue tongs. Grill veggies for about 5 minutes longer with the grill cover down, until slightly soft and blackened. Set aside. Warm tortillas slightly in the microwave (or carefully and quickly on the grill). Once cool enough to handle, cut mushroom cap and pepper halves into slices. Spread half of the yogurt mixture onto each tortilla. Place a slice of eggplant down the center of each tortilla, and place a slice of zucchini on either side. Sprinkle with salt and black pepper. Evenly distribute mushroom and pepper slices between the two tortillas, and roll each up like a burrito and slice each wrap in half.

Apple-Cherry Pie Pockets
PER SERVING (1 Pie Pocket): 116 calories, 0.5g fat, 183mg sodium, 26g
carbs, 1.5g fiber, 11g sugars, 2.5g protein, POINTS® value 2*, MAKES 4 SERVINGS

Ingredients:
1 cup peeled and chopped apples
1 cup pitted dark sweet cherries, fresh or thawed from frozen
4 large square egg roll wrappers
1 tbsp. Splenda No Calorie Sweetener
1 tbsp. granulated sugar
1/2 tbsp. cornstarch
1/2 tbsp. lemon juice
1/4 tsp. cinnamon
1/8 tsp. ground nutmeg
1/8 tsp. salt
2 drops almond extract
16 sprays I Can't Believe It's Not Butter! Spray

Directions:
Preheat oven to 350 degrees. Combine apples and cherries in a medium bowl. Add lemon juice and almond extract and mix well. Set aside. In a small dish, combine Splenda, sugar, cornstarch, cinnamon, nutmeg, and salt. Mix well. Add to fruit mixture and stir to coat. Set aside. Prepare a baking sheet by lining it with foil and/or spraying it with nonstick spray. Set that aside as well. On a flat dry surface, lay out two egg roll wrappers. Set out a small dish of water. Dip your finger into the water, and run it along all of the wrapper edges. (Repeat as needed while preparing your pockets, as it will help seal them.) Starting about 1/2 inch from the bottom, place one-fourth of the fruit mixture along the bottom half of each wrapper, leaving a 1/2-inch border on both sides. Fold the top half of each wrapper over, so that the top edge meets the bottom -- the mixture should be completely encased with a 1/2- inch border on three sides. Dab each border with water, and fold each inward about 1/4 inch to lightly seal all sides. Press firmly along the borders with the prongs of a fork to seal completely. Spray the top of each pocket with 4 sprays of butter. Transfer to the baking sheet. Repeat this process with remaining ingredients. Bake in the oven for 15 - 18 minutes, until edges begin to brown. Allow to
cool for 5 minutes.

Grain Salad

MIX TOGETHER ONE or a combination of ingredients from each row. Season with salt, pepper, and (2) tbs of an oil and vinegar dressing. Serves 2.

ITEMS: MIX & MATCH:
Grains: Brown Rice, Whole Wheat Pasta, Barley, Wild Rice
2 cups

Protein: Chicken, turkey, eggs, beef, pork, any kind of beans
1 cup

Cheese: Feta, Cheddar, Swiss, Cottage Cheese, Parmesan
¼ cup

Vegetables: Broccoli, Cucumber, Tomato, Celery, Corn,
2 cups

Extras: Almonds, Walnuts, Basil, Mint, Dried Blueberries
¼ - ½ cup

Brussels Foil-Pack
PER SERVING (1/2 of recipe): 182 calories, 2.75g fat, 993mg sodium, 35.5g
carbs, 6.5g fiber, 5g sugars, 6g protein, POINTS® value 3*, MAKES 2 SERVINGS

Ingredients:
10 Brussels sprouts (or 14, if small), halved
4 baby red potatoes (about 10 oz.), cut to same size as halved sprouts

1/2 cup chopped onion
1 tsp. olive oil
1 tsp. dried rosemary
1/2 tsp. minced garlic
1/2 tsp. kosher salt

Directions:
Preheat oven to 400 degrees. Combine all ingredients in a bowl and mix well. Set aside. Lay a large piece of heavy-duty foil in front of you on a baking sheet. Place veggie-potato mixture in the center of the foil, and spread it out a bit. Place another large piece of foil over the veggie-potato mixture. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet. Place baking sheet in the oven and cook for 30 - 35 minutes, until veggies are tender. Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely.

Spotted on Shelves

1. Yoplait Fiber One Yogurt
PER SERVING (1 container): 50 calories, 0g fat, 55mg sodium, 13g carbs, 5g fiber, 4g sugars, 3g protein, POINTS® value 0*

2. La Tortilla Factory Smart & Delicious 100 Calorie Tortillas, 100% Whole Wheat
PER SERVING (1 tortilla): 100 calories, 1.5g fat, 320mg sodium, 24g carbs, 8g fiber, 3g sugars, 5g protein, POINTS® value 1*

3. Progresso Light Soups and High Fiber Soups
PER SERVING (1 cup): 60-130 calories, 0-4g fat, 460-700mg sodium, 10-26g carbs, 2-7g fiber, 1-13g sugars, 2-8g protein, POINTS® value 0-2*

4. Frank's RedHot Sweet Heat BBQ Wings Sauce
PER SERVING (1 tbsp.): 20 calories, 0g fat, 310mg sodium, 5g carbs, 0g fiber, 4g sugars, 0g protein, POINTS® value 0*

5. Contessa Green Cuisine Stir-Fry Meals
PER SERVING (1 1/2-2 cups without sauce): 120-150 calories, 1.5-3g fat, 210-270mg sodium, 11-14g carbs, 3-4g fiber, 3-5g sugars, 13-17g protein, POINTS® value 2*

6. Pillsbury Crescent Recipe Creations Seamless Dough Sheet
PER SERVING (1/6 package): 120 calories, 6g fat, 300mg sodium, 16g carbs, <1g fiber, 3g sugars, 2g protein, POINTS® value 3*

7. Diet V8 Splash
PER SERVING (8 oz.): 10 calories, 0g fat, 35-40mg sodium, 3g carbs, 0g fiber, 2g sugars, 0g protein, POINTS® value 0*

8. Kashi Frozen Entrees, Mayan Harvest Bake and Tuscan Veggie Bake
PER SERVING (1 entree): 260-340 calories, 9g fat, 380-700mg sodium, 42-58g carbs, 8g fiber, 8-19g sugars, 7-9g protein, POINTS® value 5-7*

9. Nescafe Taster's Choice Vanilla
PER SERVING (1 tsp.): 5 calories, 0g fat, 0mg sodium, 1g carbs, 0g fiber, 0g sugars, 0g protein, POINTS® value 0*

10. Gorton's Signature Grilled and Classic Grilled Fillets
PER SERVING (1 fillet): 80-100 calories, 2.5-3g fat, 250-270mg sodium, <1-2g carbs, 0g fiber, 0-1g sugars, 14-17g protein, POINTS® value 2*

Cabbage
PER SERVING (1/4th of recipe): 88 calories, 4.5g fat, 292mg sodium, 8g
carbs, 2.5g fiber, 4.5g sugars, 5g protein, POINTS® value 2*, MAKES 4 SERVINGS

Ingredients:
Half a head of green cabbage
1 small onion, sliced
1/4 cup precooked real crumbed bacon
2 tbsp. light whipped butter or light buttery spread
1 tsp. minced garlic
Dash salt, or more to taste
Dash black pepper, or more to taste
Dash paprika, or more to taste

Directions:
Preheat oven to 400 degrees. Carefully remove the tough core from the cabbage using a sharp knife. Slice cabbage half into 4 thin wedges. Halve each wedge, leaving you with 8 "chunks." Lay a large piece of heavy-duty foil in front of you on a baking sheet. Lay cabbage in the center, and top with onion. Add butter in four evenly spaced dollops over the onion. Sprinkle with salt, black pepper, and paprika. Top with bacon and garlic. Place another large piece of foil over the veggies. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet. Place baking sheet in the oven and cook for 30 - 35 minutes, until veggies are soft. Let cool slightly. Using oven mitts, carefully flip packet over, allowing butter mixture to coat the veggies, and then return to right-side-up. Cut packet to release steam before opening it entirely. If you like, season to taste with additional salt, pepper, and paprika.

Spotted on Shelves

Bare Fruit Snacks- Each serving of these fruit snacks has only 29-64calories, 0-1g fat, 8-16g carbs, 1-2g fiber, and 0-2g protein POINTS® value 0-1*.

Arnold Select/Oroweat Sandwich Thins in Seedless Rye- Each "roll" has 100 calories, 1g fat, 23g carbs, 5g fiber, and 4g protein POINTS® value 1*.

Gripz Mighty Tiny Cookies and Crackers Variety Packs- Each 14-count pack contains an assortment of individual pouches full of mini Cheez-Its, Chips Deluxe Cookies, or Cinnamon Grahams. Each pouch has just 100- 120 calories, 3-g fat, 15-20g carbs, <1-3g fiber, and 1-3g protein POINTS® value 2-3*.

Stuffed 'n Squashed Mushroom Foil Pack
PER SERVING (1 large stuffed mushroom): 92 calories, 2.75g fat, 447mg
sodium, 11.5g carbs, 3.25g fiber, 4g sugars, 6.5g protein, POINTS® value
1*, MAKES 2 SERVINGS

Ingredients:
2 large portabella mushrooms
1 summer squash (yellow or green), ends removed, finely diced
2 wedges The Laughing Cow Light Original Swiss cheese, room temperature
1/2 tbsp. reduced-fat grated Parmesan-style grated topping
1/2 tsp. minced garlic
1/2 tsp. dried minced onion
1/8 tsp. salt, or more to taste
Dash ground thyme, or more to taste
Olive oil nonstick spray

Directions:
Preheat oven to 375 degrees. In a bowl, combine cheese wedges, garlic, onion, salt, and thyme. Mix until smooth. Set aside. Remove mushroom stems and finely chop. Add chopped stems to the bowl, and set mushroom caps aside. Add squash to the bowl and stir well, until veggies are coated in the cheese mixture. Lay a large piece of heavy-duty foil in front of you on a baking pan. Lightly mist mushroom caps with olive oil spray, and place next to each other on the foil with the rounded sides down. Spoon veggie-cheese mixture into the mushroom caps, there will be a lot, so pack it in! Sprinkle with Parm topping. Place another large piece of foil over the caps. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet. Place baking sheet in the oven and bake for 23 - 25 minutes, until mushrooms are soft and tender. Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. If you like, season to taste with additional salt and thyme.

Spotted on Shelves

Yoplait Delights- These low-fat, yogurt parfaits each has just 100 calories, 1.5g fat, 16 - 18g carbs, and 5g protein POINTS® value 2*.

SpongeBob SquarePants 80 Calorie Mini Milk Chocolate Snacks, Peanut Butter Filled Milk Chocolate– These portion controlled snacks have just 80calories, 5g fat, 9g carbs, <1g fiber, and 1g protein POINTS® value 2* per package.

Kashi Original Crust Pizza, Caribbean Carnival- A third of the 12.7-oz. pizza has 280 calories, 8g fat, 39g carbs, 5g fiber, and 14g protein POINTS® value 5*.

Cheesy Lasagna
Ingredients:
Two 1/4-inch-thick eggplant slices (cut lengthwise from a long eggplant),
patted dry
1 egg white or 2 tbsp. liquid egg whites
1/2 cup fat-free ricotta cheese
1 tbsp. chopped fresh basil
1/2 tsp. chopped garlic
1/4 tsp. salt
Dash ground nutmeg
1 cup chopped mushrooms
1 cup canned crushed tomatoes
1/2 tbsp. Italian seasoning
Additional salt, black pepper, to taste
2 sheets oven-ready lasagna noodles (like the kind by Barilla)
1/4 cup shredded part-skim mozzarella cheese
1 tbsp. reduced-fat Parmesan-style grated topping

Directions:
Preheat oven to 425 degrees. Spritz both sides of each eggplant slice with nonstick spray and place on a baking sheet. Bake in the oven for about 20 minutes, carefully flipping halfway through, until browned and softened. Meanwhile, in a medium bowl, combine egg white(s), ricotta cheese, basil, garlic, salt, and nutmeg. Stir well and set aside. Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add mushrooms and, stirring occasionally, cook until softened, about 4 minutes. Stir mushrooms into ricotta mixture and set aside. Add Italian seasoning to crushed tomatoes, and season to taste with salt and black pepper. Set aside. Spray a large loaf pan (about 9" X 5") with nonstick spray. Pour 1/4 cup tomatoes evenly into the bottom of the pan. Top with 1 lasagna sheet. Spread half of the ricotta-mushroom mixture on top, followed by another 1/4 cup tomatoes. Top with 1 eggplant slice. Repeat layering with 1/4 cup tomatoes, 1 lasagna sheet, remaining ricotta- mushroom mixture, remaining 1/4 cup tomatoes, and remaining eggplant slice. Evenly top with mozzarella and grated topping. Bake for 20 to 25 minutes, until cheese starts to brown.

MAKES 2 SERVINGS
Serving Size: 1/2 of lasagna
Calories: 238
Fat: 4g
Sodium: 845mg
Carbs: 31.5g
Fiber: 5g
Sugars: 10g
Protein: 17.5g
POINTS® value 4*

Spotted on Shelves

Weight Watchers Smart Ones Pizza Minis- They come in Cheese, Pepperoni, and Vegetable, for 270-280 calories, 7g fat, 38-41g carbs, 5-6g fiber, and 11-13g protein POINTS® value 5.

Diet V8 Splash– These have only 10 calories and 3g carbs a cup (POINTS® value 0*), PLUS a crazy blend of antioxidants.

Lean Cuisine Breakfast Panini- Each panini has 270-280 calories, 7 - 8g fat, 38-44g carbs, 5g fiber, and 14g protein POINTS® value 5*.

Upside-Down Chocolate PB Cheesecake
PER SERVING (1/8th of recipe, about 1/2 cup): 143 calories, 3.5g fat, 320mg
sodium, 19.5g carbs, 1g fiber, 6g sugars, 6.5g protein, POINTS® value 3*, MAKES 8 SERVINGS

Ingredients:
1 packet Swiss Miss Sensible Sweets 25-calorie diet hot cocoa mix
One 8-oz. tub fat-free cream cheese, room temperature
2 Jell-O Sugar Free Chocolate Pudding Snacks
1/3 cup Splenda No Calorie Sweetener (granulated)
2 tsp. vanilla extract
2 cups Cool Whip Free, thawed, divided
3 tbsp. reduced-fat peanut butter, room temperature
Two 100 Calorie Packs Oreo Thin Crisps or 3 sheets (12 crackers) chocolate
graham crackers
Optional: Fat Free Reddi-wip

Directions:
Dissolve cocoa mix in 2 tbsp. hot water. In a medium bowl, combine cocoa mixture with cream cheese, pudding, Splenda, and vanilla extract. Using a handheld electric mixer, whisk until smooth. Fold in 1/2 cup Cool Whip. Transfer mixture to a large pie pan and set aside. In a medium bowl, combine remaining 1 1/2 cups Cool Whip with peanut butter. Whisk until smooth and uniform in color. Spread over the "pie." Cover and refrigerate until chilled and slightly firm, about 2 hours. Meanwhile, crush Oreo Thin Crisps or chocolate graham crackers into fine crumbs, and set aside. Once ready to serve, top pie with crushed cookies/graham crackers. If you like, top each serving with a squirt of Reddi-wip.

Spotted on Shelves

Kozy Shack Simplywell Pudding- Each 4-oz. pudding cup has 100 calories, 1-1.5g fat, 17-18g carbs, 3g fiber, and 3-4g protein POINTS® value 1-2*.

Coffee-mate Powder Stick Packs- Choose between The Original (15 calories, 1g fat, 1g carbs, and a POINTS® value of 0* per packet) and French Vanilla (60 calories, 2.5g fat, 9g carbs, and a POINTS® value of 1* per packet).

Biotta Premium Organic Juices– They have only 60 calories, 0g fat, 13g carbs, 2g fiber, and 2g protein POINTS® value 1* per 8.4-oz. bottle.

Stuffed Cabbage
Ingredients:
1 extra-large head green cabbage, core carefully removed with a sharp knife
2 cups plain low-fat marinara sauce
3/4 cup jellied cranberry sauce
1/3 cup sugar-free blackberry jam or preserves
1/3 tsp. salt
1 1/4 lbs. raw lean ground turkey
3/4 cup finely chopped onion
1/3 cup ketchup
1 1/2 tbsp. tomato paste
1/2 tbsp. chopped garlic
1 1/2 no-calorie sweetener packets

Directions:
Place cored cabbage head in an extra-large pot of water, and bring water to a boil on the stove. Once boiling, cook for 5 - 7 minutes, rotating cabbage occasionally with tongs or a large heat-resistant spoon, until leaves soften, loosen, and begin to fall off the head. Remove from heat. Carefully remove cabbage head and leaves from the pot, drain, and let cool. Meanwhile, prepare sauce and filling. To make your sauce, combine marinara sauce, cranberry sauce, preserves, and salt in a bowl, and stir with a whisk or fork until smooth. Set aside. To make your filling, combine turkey, onion, ketchup, tomato paste, garlic, and sweetener in a large bowl. Knead with your hands until mixture is evenly combined. Set aside. Once cabbage is cool enough to handle, gently remove 14 large leaves. Prepare the (empty) extra-large pot used to boil the cabbage by spraying it lightly with nonstick spray. Lay one cabbage leaf on a dry surface and spoon 2 heaping tbsp. of filling into the center of it. Spread filling out slightly and roll cabbage up around the filling like a burrito, folding the sides in first and then rolling it up from the bottom. Place seam-side down in the pot. Repeat with remaining 13 leaves and remaining filling. Gently place cabbage rolls in the pot, stacking them if needed. Pour sauce over cabbage rolls, covering as much of the exposed cabbage as possible. Cover the pot and set stove temperature to low heat. Cook for about 1 hour, until filling is cooked through. Gently remove cabbage rolls and serve topped with sauce!

MAKES 7 SERVINGS
Serving Size: 2 cabbage rolls with sauce
Calories: 242
Fat: 6.5g
Sodium: 610mg
Carbs: 30.5g
Fiber: 3g
Sugars: 22g
Protein: 18g
POINTS® value 5*

Spotted on Shelves

Stella D'oro Breakfast Treats 100 Calorie Packs– Available in Original (vanilla), Chocolate, or Cinnamon, each pouch has 100 calories, 2g fat, 18 - 19g carbs, 1g fiber, and 2g protein POINTS® value 2*.

Louis Kemp Crab Snack Delights- Each 1.5-oz. stick has 35 calories, no fat, 5g carbs, 0g fiber, and 4g protein POINTS® value 1*.

Progresso High Fiber Soups– Available in: Chicken Tuscany, Creamy Tomato Basil, Hearty Vegetable and Noodles, and Homestyle Minestrone. A 1-cup serving has 90 - 130 calories, 1.5-4g fat, 18-26g carbs, 7g fiber, and 3-8g protein POINTS® value 1-2*.

Carrot-Cake Pancakes
PER SERVING (entire recipe): 290 calories, 1.5g fat, 510mg sodium, 54g
carbs, 8g fiber, 15g sugars, 16g protein POINTS® value 5*, MAKES 1 SERVING

Ingredients:
For Pancakes
1/4 cup shredded carrots, chopped
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. canned pure pumpkin
2 tbsp. crushed pineapple in juice, drained
2 tbsp. light vanilla soymilk
1/2 tsp. vanilla extract
1 tbsp. raisins
1/3 cup whole-wheat flour
1/4 tsp. baking powder
1 no-calorie sweetener packet
3/4 tsp. cinnamon
1/2 tsp. pumpkin pie spice
Dash salt
For Glaze
1/2 tsp. powdered sugar
1 no-calorie sweetener packet
1/8 tsp. vanilla extract
1 tbsp. light vanilla soymilk
1 tbsp. fat-free cream cheese, room temperature

Directions:
Place carrots in a microwave-safe bowl with 1 tbsp. water. Cover and microwave for about 1 minute, until softened. Once cool enough to handle, add egg substitute, pumpkin, pineapple, soymilk, vanilla extract, raisins, and 2 tbsp. water. Mix well and set aside. In a large bowl, combine all other pancake ingredients: flour, baking powder, sweetener, cinnamon, pumpkin pie spice, and salt. Stir well. Add carrot-egg mixture and mix thoroughly. Bring a skillet sprayed with nonstick spray to medium-high heat. Add half of the batter to the pan to form one large pancake. Cook for 2 - 3 minutes, until pancake begins to bubble and is solid enough to flip. Gently flip and cook for an additional 1 - 2 minutes, until both sides are lightly browned and inside is cooked through. Plate your pancake. Remove skillet from heat, re-spray, and return to medium-high heat. Repeat with remaining batter to make a second pancake. To make the glaze, combine powdered sugar, sweetener, vanilla extract, and soymilk in a small dish. Mix thoroughly. Add cream cheese and microwave for about 30 seconds. Stir until smooth. Spread over your pancakes.

Spotted on Shelves

Rachel's Cottage Cheese-New flavors include: Cucumber Dill and Roasted Red Pepper, Pear Mangosteen and Lemon Verbena Berry. Each container has 110 - 140 calories, 2 - 3g fat, 6 - 13g carbs, 0 - 1g fiber, and 14 - 15g protein POINTS® value 2 - 3*.

Eggo Nutri-Grain Strawberry Filled Waffles- Eggo created a waffle made with whole grains that has the topping INSIDE. Each strawberry-stuffed treat has 130 calories, 3.5g fat, 25g carbs, 3g fiber, and 3g protein POINTS® value 2*.

Perky Jerky- Each serving of this turbo-charged meat contains about the same amount of caffeine as a can of Red Bull. There are TWO servings per bag. Each 1-oz. serving has 90 calories, 2g fat, 6g carbs, 0g fiber, and 11g protein POINTS® value 2*.

Breakfast Rice Pudding
PER SERVING (1 cup): 290 calories, 4g fat, 244mg sodium, 55g carbs, 4g
fiber, 9g sugars, 12g protein POINTS® value 5*, MAKES 2 SERVINGS

Ingredients:
1 1/2 cups cooked brown rice
2 1/2 cups light vanilla soymilk, divided
2 tbsp. plus 2 tsp. Splenda No Calorie Sweetener
1 tsp. cornstarch
Dash salt
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/2 tsp. light whipped butter or light buttery spread room temperature
1/2 tsp. vanilla extract
1 tsp. cinnamon, divided
1/2 tbsp. brown sugar

Directions:
In a medium pot, combine rice, 2 cups soymilk, Splenda, cornstarch, and salt. Set stove temperature to medium-high heat and bring mixture to a light boil, stirring occasionally. Once boiling, continue to cook for 10 - 15 minutes, stirring frequently, until thick and creamy. In a small bowl, combine egg substitute, butter, vanilla extract, 3/4 tsp. cinnamon, and remaining 1/2 cup soymilk, and mix well. Add to the pot and stir thoroughly. Cook for an additional 5 minutes, stirring frequently, until mixture returns to a thick and creamy consistency. Sprinkle with brown sugar and mix well. Top each serving with a dash of the remaining cinnamon.

Spotted on Shelves

Mousse Temptations by Jell-O – This is available in three flavors: Chocolate Indulgence, Dark Chocolate Decadence, and Caramel Crème. They have 60 calories, 2.5 - 3g fat, 9 - 10g carbs, 0 - 1g fiber, and 1 - 2g protein POINTS® value 1* per snack cup.

Campbell's Light Condensed Soups – Available in currently five varieties: Chicken Gumbo, Chicken Mushroom Barley, Chicken with White & Wild Rice, Italian-Style Wedding, and Vegetable Orzo. Just-add-water snack or meal-starter, especially one with 70 - 80 calories, 1 - 2g fat, 12 - 14g carbs, 1 - 3g fiber, and 2 - 4g protein POINTS® value 1* per half-cup.

Old El Paso Stand 'n Stuff Taco Shells - A 2-shell serving has only 130 calories, 6g fat, 16g carbs, 1g fiber, and 2g protein POINTS® value 3*.

Egg Foo Young

Ingredients:
1 1/2 cups fat-free chicken broth
1 1/2 tbsp. cornstarch
1 tbsp. reduced-sodium/lite soy sauce, divided
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup finely chopped onion
1 cup bean sprouts
1/2 cup chopped mushrooms
1/2 tsp. chopped garlic
4 oz. raw bay shrimp
4 oz. cooked skinless lean chicken breast, finely chopped or shredded
2 scallions, chopped

Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove. Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm. In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside. Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly. Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes. Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well. Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high. Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side. Serve pancakes smothered in warm sauce.

MAKES 2 SERVINGS
Serving Size: 1/2 of recipe (about 5 pancakes with sauce)
Calories: 286
Fat: 2g
Sodium: 1,026mg
Carbs: 21.5g
Fiber: 2.5g
Sugars: 7g
Protein: 45g
POINTS® value 5

Spotted on Shelves

New & Improved! Hershey's Sugar Free Chocolate Syrup- A 2-tbsp. serving has just 15 calories, 0g fat, 5g carbs, <1g fiber, and <1g protein POINTS® value 0*.

Kashi Heart to Heart Warm Cinnamon Oat Cereal- This AM treat is loaded with antioxidants, including green tea, white tea, and grape seed extracts. A 3/4-cup serving has 110 calories, 1.5g fat, 24g carbs, 5g fiber, and 4g protein POINTS® value 2*.

Yo-Plus Light Yogurt- Now available in three calorie-slashed, fiber-packed flavors: Light Key Lime Pie, Light Strawberry Banana, and Light Honey Vanilla. Each 4- oz. container has 70 fat-free calories, 15g carbs, 3g fiber, and 4g protein POINTS® value 1*.

Sweet 'n Sassy Boneless Wings

Ingredients:
4 oz. raw boneless skinless lean chicken breast, cut into 8 nuggets
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. whole-wheat flour
2 tbsp. sweet chili sauce
1 tsp. seasoned rice vinegar
1/4 tsp. red pepper flakes
Dash salt/black pepper

Directions:
Preheat oven to 375 degrees. Line a baking sheet with aluminum foil and/or spray with nonstick spray. Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside. In a separate bowl, combine flour, salt, and pepper, and mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute -- coat completely with flour, and then transfer to the baking sheet. Bake in oven for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the oven and set aside. Combine chili sauce, vinegar, and red pepper flakes in a bowl and mix well. Add chicken and toss to coat.

MAKES 1 SERVING
Serving Size: entire recipe (8 wings)
Calories: 267
Fat: 1.5g
Sodium: 775mg
Carbs: 30g
Fiber: 2g
Sugars: 15g
Protein: 31g
POINTS® value 5*

Spotted on Shelves

Lean Pockets Breakfast Quesadilla- Lean Pockets stuffed with Southwest-style sausage, egg, and cheese. Each "pocket" has 250 calories, 8g fat, 33g carbs, 1g fiber, and 11g protein POINTS® value 5*.

Wheat Thins Flatbread– Offered in Garlic & Parsley and Tuscan Herb, chomp on two Flatbreads for 60 calories, 1.5g fat, 12g carbs, <1g fiber, and 1g protein POINTS® value 1*.

Gardein Santa Fe Chick'n Good Stuff- These refrigerated, microwavable, veggie & grain cutlets are crammed with corn & black beans and smothered with a deliciously spiced tomato sauce. Each one has160 calories, 5g fat, 9g carbs, 3g fiber, and 19g protein POINTS® value 3*.

Iced Chai Latte Tea

Ingredients:
2 black chai tea bags
1 cinnamon stick
1 tbsp. fat-free non-dairy powdered creamer
1/8 tsp. vanilla extract
2 no-calorie sweetener packets
8 - 10 ice cubes
Optional topping: Fat-Free Reddi-wip

Directions:
Place tea bags and cinnamon stick in a tall glass. Add 3/4 cup boiling water and steep for 15 minutes. Remove tea bags and cinnamon stick and discard. Add powdered creamer, vanilla extract, and sweetener, and stir until completely dissolved. Add 2 ice cubes and stir until they melt. Add remaining ice and stir. If you like, top it off with a squirt of Reddi-wip.

MAKES 1 SERVING
Serving Size: entire recipe
Calories: 40
Fat: 0g
Sodium: 0mg
Carbs: 7.5g
Fiber: 0g
Sugars: 0g
Protein: 0g
POINTS® value 1*

Eat Right! Here are some fantastic foods that may aid in cancer prevention...

Nuts and Seeds- These are full of healthy fats and potential anticancer properties. Go for almonds and walnuts, flax seeds and pumpkin seeds.

Fruits and Veggies- Broccoli, cabbage, spinach, and berries are all excellent sources of phytochemicals, which may assist in disease prevention. Eating your veggies raw or lightly cooked is the best way to retain those good-for-you nutrients.

Whole Grains- Go for oats, bran, whole-wheat flour, and brown rice.

Crispy Cheeseburger Pizza
PER SERVING (entire pizza): 226 calories, 4.5g fat, 1,207mg sodium, 33g
carbs, 15g fiber, 9g sugars, 27.5g protein POINTS® value 4*, MAKES 1 SERVING

Ingredients:
1 1/2 tbsp. ketchup
1/2 tbsp. fat-free mayonnaise
1 tsp. yellow mustard
1/2 cup frozen ground-beef-style soy crumbles thawed
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/4 cup shredded fat-free cheddar cheese
1 tbsp. chopped onion
3 tbsp. shredded lettuce
2 tbsp. chopped tomato
Optional toppings: hamburger dill pickle chips, additional ketchup

Directions:
Preheat oven to 375 degrees. In a small dish, combine ketchup, mayo, and mustard, and mix until uniform. Add soy crumbles and toss to coat. Set aside. Lightly spray a medium-large skillet with nonstick spray and bring to medium heat. Lay tortilla flat in the skillet and cook until slightly crispy, a few minutes on each side. Transfer tortilla to a baking sheet sprayed with nonstick spray. Scoop soy crumble mixture into the center of the tortilla and spread it out evenly, leaving a 1/2-inch border around it. Evenly sprinkle with cheese and onion. Bake in the oven for 11 - 13 minutes, until tortilla border browns and cheese melts. Top with lettuce and tomato. If you like, add pickles and a squiggle of
ketchup.

Spotted on Shelves

Breyers YoCrunch 100 Calorie Packs- There's Vanilla with Chocolate Chip Cookie Pieces, Vanilla with Nestle Buncha Crunch Candies, Cheesecake with Graham Cookie Pieces, and Strawberry with 100% Natural Lowfat Granola. Each creamy container, including the mix-ins, has 100 calories, 0.5 - 2g fat, 21 - 24g carbs, <1 - 1g fiber, and 3 - 4g protein POINTS® value 2.

Sunsweet Chocolate PlumSweets- These chocolate-dunked pieces of "dried plums" are packed with antioxidants. Each serving (about 14 pieces) has 120 calories, 6g fat, 19g carbs, 2g fiber, and 1g protein POINTS® value 3*.

Contessa MicroSteam Meals, Shrimp Varieties- Four of the shrimp dishes in this line: Balsamic Glazed Shrimp, Buffalo Shrimp, Honey Roasted Shrimp, and Tikka Masala Shrimp contain two servings per bag and consist of just shrimp, sauce, and veggies. A serving of each of those has 120 calories, 3 - 5g fat, 5 - 10g carbs, 0.5g fiber, and 12 - 13g protein POINTS® value 3.

BBQ Chicken Salad

Ingredients:
3 oz. cooked boneless skinless lean chicken breast, chopped
2 tbsp. BBQ sauce (with about 45 calories per 2-tbsp. serving), divided
4 cups chopped romaine lettuce
1 plum tomato, chopped
1/4 cup peeled and chopped jicama
3 tbsp. canned black beans, drained and rinsed
3 tbsp. canned sweet corn kernels, drained
2 tbsp. chopped scallions
1 tbsp. chopped cilantro
1 tbsp. chopped basil
2 tbsp. shredded fat-free cheddar cheese
5 baked tortilla chips, broken into bite-sized pieces
2 tbsp. fat-free ranch dressing

Directions:
Place chicken and 1 1/2 tbsp. BBQ sauce in a small bowl and toss to coat. Set aside. Place lettuce in a large bowl. Top with tomato, jicama, black beans, corn, scallions, cilantro, and basil. Add the saucy chicken and top with cheese and tortilla chips. To make the dressing, mix remaining 1/2 tbsp. BBQ sauce with ranch dressing.

MAKES 1 SERVING
Serving Size: 1 large salad (entire recipe)
Calories: 367
Fat: 3.5g
Sodium: 1,046mg
Carbs: 51.5g
Fiber: 9.5g
Sugars: 17g
Protein: 36.5g
POINTS® value 7*

Spotted on Shelves

New Jimmy Dean D-Lights- The D-Lights Turkey Bacon Bowl has scrambled egg whites, reduced- fat cheese, potatoes, and turkey bacon. The whole thing has just 240calories, 9g fat, 20g carbs, 2g fiber, and 19g protein POINTS® value 5*. Or D-Lights Turkey Sausage Whole Grain Bagel, complete with egg whites and cheese. That sandwich has 260 calories, 8g fat, 31g carbs, 4g fiber, and 18g protein POINTS® value 5*

New Green Giant Veggie Selections- Just for One Peas & Corn in a Basil Butter Sauce: each tray of buttery goodness has 80 calories, 2g fat, 14g carbs, 3g fiber, and 4g protein POINTS® value 1. Or the Immunity Blend: cauliflower, orange & yellow carrots, and dried cranberries with butter sauce. A 1-cup serving has 70 calories, 2.5g fat, 11g carbs, 2g fiber, and 1g protein POINTS® value 1*.

New Chips Ahoy! 100 Calorie Packs- Double Chocolate Chip Cookies and Fudge Drizzled Cookies. Each little dessert has 100 calories, 4-4.5g fat, 15-16g carbs, 0-<1g fiber, and 1g protein POINTS® value 2*.

Crustless Pumpkin Pie
PER SERVING (1 piece, 1/9th of recipe): 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7g sugars, 5g protein POINTS® value 1*, MAKES 9 SERVINGS

Ingredients:
One 15-oz. can pure pumpkin
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3/4 cup Splenda No Calorie Sweetener
2 tsp. pumpkin pie spice

Directions:
Preheat oven to 350 degrees. Combine all ingredients in a bowl, and mix thoroughly. Place mixture in a baking dish (8"8) sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. (It will remain a little soft, like pie filling.) Once ready to serve (it's delicious eaten hot or cold), cut into 9 pieces.

Thursday Challenge 10/14/09

AFAP-"300"

25 Pull-ups
50 135lb Deadlifts
50 Push-ups
50 24” Box Jumps
50 Floor Wipers
50 KettleBell Clean and Presses (25 right / 25 left)
25 Pull-ups



This is 300 total reps!! The Fitness Group will again be conducting this workout in the Cage. Staggered start times will begin at 1230 hrs and run until complete. Due to the lack of equipment one person will go at a time, with a second person starting approximately 2 exercises after the first.

Here is the link to a demo: http://www.youtube.com/watch?v=ggiYjRelWgc

Good Luck!
Lead, Follow, or Get Out of the Way!

FIAT SWAT Completes Memorial Workout

On 10/6/09 FIAT SWAT participated in the SSG Smith Memorial Workout. It was decided the workout would be conducted in 4 man teams which worked out great. Every operator gave 110% during the workout and it shows in the photos. My goal is to make this a yearly fundraising event and open it up to more people. Here are the results:

Team #1: Lorek, Cates, Schlicher, G Pic - 23:06




Team #2: Shirley, Froggy, Father Finlon, Rojas - 23:30

Team #3: Lister, Hayes, El Smasho, Hurt - 25:07

Team #4: Wood, Johnson, McElroy, Bakken - 25:39

Great Job Everyone!

"Let me not mourn for men who have died fighting, but rather let me be glad that such heros have lived" - General George S Patton Jr

Update-Memorial Workout 10/8/09

Just a quick update regarding the Memorial Workout to take place on 10/8/09 in honor of SSG Shannon Smith. This Workout is designed as a Rescue Mission. Based on this there will be staggered start times as only one person can perform the Mission at a time. The start times will begin around 1115 hrs, I will be starting at 1140 hrs, the time of the attack against SSG Smith's vehicle. The Workout will take place near the Oak Brook Library. A buy in is not required, however, donations will be accepted at the event. SSG Smith's family is requesting any donations be made to the Cystic Fibrosis Foundation. Once the workout is complete I will make one group donation to the CFF from all of us. A letter is in the process of being completed to send to his family. I will have a card on scene if anyone would like to sign. See you on the 8th.

Lead, Follow, or Get Out of the Way!!!

The Hard Routine

The OBPD Fitness Committee along with friends Trinity Training Group and Fit For Duty are promoting the upcoming Hard Routine. We encourage everyone to participate in this event which is designed to lead each of us to a healthier lifestyle. See a member of the committee if you have any questions. More information to follow. Please read this post on Trinity Training Goup's website for more:

http://trinitytraining.blogspot.com/2009/09/wellness-campaign-fall-2009.html

Upcoming Event - October Memorial Workout (10/8/09)

http://www.adn.com/news/military/story/930116.html
http://www.marionstar.com/article/20090915/OBITUARIES/909150325

The OBPD Fitness Group's next Memorial Workout will take place on October 8 at 1140 hrs and 1415 hrs (if needed.) The exact workout is yet to be determined. I encourage everyone who can to participate. As always the workout will be scalable to your fitness level. This Memorial Workout will honor a very close friend and former team member from my time in the US Army, SSG Shannon M Smith.

Shannon Smith was one of the first soldier's I was responsible for as a new Team Leader and a close friend from our time at Ft Hood and in Bosnia. He entered the Army in 1997 and eventually became a Team Leader of the 178th Military Police Company. He conducted several missions supporting the Secret Service Tac Team and Sniper Team with the President of the United States. He performed as a Team Leader and Counter Sniper in Iraq for the 89th MP, completing over 500 protection missions in a combat environment.

SSG Smith also served as a Special Reactions Team, Protective Services, and High Risk Personnel Course Instructor training hundreds of Officers and other personnel annually. He was proudly selected as the Battle Field Hero for the 545th MP Co at the Nation Training Center at Ft Irwin, CA. As a squad leader he constantly challenged his team, serving as a coach and mentor.

SSG Smith was Killed in Action on September 8 at 1140 hrs this year in Baji, Iraq when the Hummvee he was riding in was struck by a RPG killing all inside the vehicle.

I am proud to facilitate this Memorial Workout and will do my best to Honor his legacy. I also plan on preparing a letter to his family expressing my condolences. In this letter I will mention this Workout and provide photos and results to show his family he will never be forgotten.

"Let me not mourn for men who have died fighting, but rather let me be glad that such heros have lived" - General George S Patton Jr

W.O.D. - 9/24/09 (Thursday Challenge)

AFAP - 2 Rounds
"The 15 Minute Workout"

Sit-ups / Max Reps in 1 minute
Wall Ball / Max Reps in 1 minute
Push-ups / Max Reps in 1 minute
Ramp Sprints / Max Reps in 1 minute (up the ramp / down the ramp = 2)
Kettlebell Clean and Presses/ Max Reps in 1 minute
Pull-ups / Max Reps in 1 minute
Air Squats / Max Reps in 1 minute

There will be a 1 Minute Rest Period between the 2 Rounds and then repeat the stations. Participants may start at any station but must progress through the stations in order. The clock will run through the entire workout so the time it takes to transition through the stations means less time at the stations.

Good Luck and as always Lead, Follow, or Get Out Of The Way!!

Good website

My chiropractor just launched a very informative website. Please check it out:
www.drjeffchiro.com


He has lots of health articles amd focuses on the benefits of chiropractic.

W.O.D. - 9/12/09

STRENGTH DAY

5-5-5-5-5
Clean and Press

Begin this exercise with a Hang Clean Technique

W.O.D. - 9/11/09

AFAP-3 Rounds

20 Wall Ball
Bear Crawl Up Ramp
Heavy Bag Run (Blue Lap)
Broad Jump Down Ramp
20 Pull Ups
20 Weighted Sit Ups

In memory of the Police Officers, Firefighters, Public Servants, and innocent civilians who lost their lives on 9/11/01.

W.O.D. - 9/10/09 - Thursday Challenge

To Be Determined

W.O.D. - 9/9/09

REST

If you rested on a scheduled W.O.D. use today to complete the W.O.D. Remember to maintain two days off per calendar week.

W.O.D. - 9/8/09

AMRAP-20 Minutes

5 Sledgehammer Tire Strikes (2 Count)
10 Tire Flips
15 Tire Jumps
Red Lap (400m Run)

W.O.D. - 9/7/09

AFAP-5 Rounds

5 Thrusters (95 lbs)
5 MB Mason Twists (4 Count)
5 Dive Bomber Push Ups
5 KB Lunges (2 Count)
5 Supine Bicycle (4 Count)

W.O.D. - 9/6/09

REST

If you rested on a scheduled W.O.D. day use today to complete that W.O.D. Remember to maintain two days of rest per calendar week.

W.O.D. - 9/5/09

STRENGTH DAY


3 sets of 10 reps each -Deadlifts (1st set bar only, second set at 95lbs, third set at 135lbs)

3 sets of 10 reps each - Standing Overhead Press (1st set bar only, second set at 60 lbs, third set at 75 lbs)
Your main focus is to ensure you are utilizing the correct form for these lifts.

Today is the first strength day of the new W.O.D. format. We will utilize these days to focus on the main olympic lifts used by CrossFit. Some days will focus solely on form, others will be heavier lift days.

W.O.D. - 9/5/09

AFAP

Run 2 Miles stopping every .25 miles to do 25 Airsquats

W.O.D. - 9/3/09 (Thursday Challenge)

AFAP-21/15/9

Heavy Bag Flips
Burpees
Pull Ups

There will again be group Challenges taking place at 1200 hrs and 1415 hrs. We look forward to seeing everyone at one of these times.

Lead, Follow, or Get Out of the Way!

W.O.D. - 9/2/09

Rest

If you rested on a scheduled W.O.D. use today to complete it. Remember to maintain at least 2 rest days per calendar week.

Pork & Cider Stew

Ingredients:
2 medium sweet potatoes (11/4 lb) peeled and cut into 3/4 in. pieces
3 small carrots, peeled and cut in 1/2 in. thick slices
1 cup chopped onion
i boneless pork shoulder (2lb) cut in i-in pieces
1 large Granny Smith apple, peeled, cored, and coarsely chopped
1/4 cup flour
3/4 tsp salt
1/2 tsp dried sage and thyme
1 cup apple cider

Directions:
Layer sweet potatoes, carrots, onion, pork and apple in a 31/2 qt or larger slow-cooker. Stir flour, salt, sage, thyme and pepper in a small bowl to combine. Add apple cider; stir until smooth. Pour over meat and vegetables. Cover and cook on low 7-9 hours until pork and sweet potatoes are tender when pierced.

MAKES 5 SERVINGS
Calories: 631
Fat: 33g
Sat Fat: 11g
Sodium: 485mg
Chol: 129mg
Carbs: 47g
Fiber: 6g
Protein: 34g