Sunday, April 3, 2011

Week 7

Hi everyone!!
We just wrapped up week 7, and are feeling good, and seeing great results! Ryan met his original weight loss goal of 30 pounds (imagine carrying around an extra 30lbs!! Thats like a small child!) and has now decided to lose 10 more because it has happened so fast! Im back in the gym now and feeling amazing. running is now so much eaiser on my knees and joints without all that extra weight on me! Every pound you weigh is worth four pounds of pressure on your joints, so dropping even just 10 lbs can make a big difference on every step you take. 

Since we're almost 2 months in, we decided to play around with the camera today and track our progress via before and after pictures.  We had a good time with it, and we also realized we've come a long way in a short amount of time.  While there is no end of the road to optimal health, it is important to stop and realize successes you have along the way.  Feeling good and having more energy is more important than how you look on the outside, but I know Ryan was more than happy to say goodbye to his extra chins once and for all!





Okay, on to a Lean and green for the week!
Beef and Broccoli with Cauliflower Rice

2 servings of raw beef sirloin cut into strips (I used 14 oz to yield 10 oz cooked for 2 servings)
Mix the meat with 1.5 Tbsp low sodium soy sauce and let sit for 15 minutes. Then toss it into a nonstick pan on medium high heat. Cook and stir until no longer pink, about 5 minutes. I seasoned this with a bit of black pepper and garlic powder... just a few shakes. Set aside.

Add 1.5 cups of raw broccoli florets (cooks down to about a cup), 1/2 cup water, and a packet of Splenda. Cover and cook until broccoli is tender/crisp, 4-5 minutes. Add beef back to the pan and heat through. Split the dish in half for two servings.

To make cauliflower rice:
Take a head of cauliflower (or less if you prefer) and cut it into florets. Put them through a ricer, shredder, food processor, or grate by hand on a cheese grater. It will look like rice. Add a spoonful of water, put in a glass dish and cover and microwave for 3-4 minutes or until soft. Or, you can steam it til soft. Don't overcook it or you'll have mush!

For one meal, use one cup of cooked cauliflower "rice" topped with one portion (half recipe) of beef and broccoli. This equals one complete Lean & Green meal with 3 condiments. Enjoy!
(Sorry no picture :( It's good though! I Promise!)

Meal replacement of the week...
Chocolate Crunch Cookies
 

Ingredients:
1 Brownie Mix
1 Peanut Butter Chocolate Crunch Bar (or flavor you would like!)
3 tbsp water

Directions:
Combine brownie mix with 3 tbsp water and set aside. Place the crunch bar in the microwave for 20 seconds on high until it is slightly melted. Add the crunch bar into the brownie mixture until blended. Place the mixture into two separate ramekins or on a plate sprayed with cooking spray. Microwave for 2 minutes.

2 Meals
 
YUM!!!

The sun poked its head out this week, which was a good reminder summer is not too far away.  Make this the week you decide to adopt habits of health.  If you need help getting there, just call, text, or email any time.  We are always ready to help!

Have a great week!

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