Saturday, January 28, 2012

Flippen Crazy week....NO progress

This past week was crazy.  Long days, and was unable to follow my usual.  14-16 hour days and not getting my normal meals, and I gain one pound, so the scales say.

Don't know why, can't say why. 

Better luck next week... Mark

Tuesday, January 24, 2012

Tuna mostaccioli noodles casserole

2 or 3 cans tuna
1 tsp garlic salt to taste
just a shake of salt
just a shake of pepper
2 tsp. minced garlic
1 can cream of mushroom soup
2 cans cut mushrooms
top with dusting of lemon pepper
a little over 1/2 cup of Italian bread crumbs
1/4 cup Ranch dressing
1/2 box mostaccioli noodles
Boil mostaccioli noodles until done; drain, rinse, drain, rinse.

Drain water from tuna and place in a bowl. Add remaining ingredients.
Be sure mixture has a creamy enough consistency, and taste to see if enough garlic salt has been added. If mixture is too creamy, add more bread crumbs, and vice-versa (Ranch Dressing).
Stir in cooked egg noodles and place  in casserole dish.   Sprinkle lemon pepper on top and bake in oven at 250 degree for 10-15 minutes.  Sprinkle choice of cheese on top and place back into oven for a couple minutes until the cheese melts.  Overcooking will make tuna dry.

Remember PORTION CONTROL.  You will want seconds, but don't..

Monday, January 23, 2012

Peach Dressing on boneless Pork Ribs... OMG good

Yeah, thats right.. Paula Deen Peach  Dressing on boneless Pork Ribs.. They were SLAP YOUR MOMMA GOOD.   This is Tracy's original recipe, that I have to admit at first I thought to myself, "Self, don't know how this is going to turn out."  Well, I have no idea why I questioned her thinking...

It was like cleaning up after Alpacas.. IT WAS AWESOME.....  Fricken Awesome.

Pour Paula Deens Peach Salad Dressing over Boneless Pork Ribs and bake in oven at 350 degree for about 2 hours.  They were so tender, and delicious, accompanied by fried tators onions (fried in olive oil..)

Awesome combination.. NOW remember, it is all about portion.. One slice of ribs and a serving of tator about the size of your fist... You will be tempted to go back for seconds, but don't.  Save the left overs for tomorrows sandwich.. CAN'T WAIT...

Sunday, January 22, 2012

Honey Sauced Chicken

Oooo this meal was good...probably because it was a piece of cake, and because it was delicious! My hubb took one bite and complimented me, which is a hard thing to get sometimes...well, that immediately anyway! I really loved just throwing this in the crockpot and coming back 3 hours later to a finished meal. However, if you want to make it a 30 minute meal, I think cooking it in the oven would be equally as tasty. (P.S. The recipe actually used chicken WINGS, I substituted chicken breasts).

Honey Sauced Chicken

3/4 pound chicken (of your choice)
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup honey
1/4 cup soy sauce
1/8 cup chopped onion (or 1/16 cup onion flakes)
1/8 cup ketchup
1 Tbs. vegetable oil
1 clove garlic, minced
1/4 tsp. red pepper flakes

Season both sides of chicken with salt and pepper, put into crock pot. In a small bowl, combine honey, soy sauce, onion, ketchup, oil, garlic and pepper flakes. Pour over chicken. Cook on low for 3 hours or on high 1 1/2 hours. Chicken into bite size pieces, then return to pot and toss with sauce. Serve over rice or noodles.

To bake chicken as a 30 minute meal:
Dice chicken and season both sides with salt and pepper, place in 8x8 pan. Pour sauce over chicken and bake at 350 for 20 minutes, stirring after 10 minutes.

Serves 2.

Recipe from: Crock Pot Recipe Card Collection

healthy Veggie lasagna

•1 eggplant
•1 squash
•1 zucchini
• garlic
•1 box of mushrooms
•1 large block of white cheddar
•1 bad mall block of Parmesan
•1 lg jar of prego tomato sauce
•1 jar of 3 cheese pasta sauce
•1 box of no boil lasagna pasta
•1 stick of butter
•1 c milk

Slice eggplant, zucchini, squash; season with salt & pepper drizzle with olive oil and roast in 400 oven for about 25 minutes.

Melt butter in milk

Mix the 2 sauces

Put olive oil in a sauté pan with minced garlic (I like a lot do as much as you like) then add the sliced mushrooms till they cook down & add them to the sauce.

Layer the dry pasta in the bottom of a 13x9 pan pour over 1/4 of the milk/butter mixture over the pasta. Then pour 1/4 of the sauce over milk & pasta. Then layer 1/4 of veggies followed by a 1/4 of both cheeses. Repeat layering until you used all your ingredients.

Bake @ 350 for 20-30 minutes; or until heated through and bubbly.

Saturday, January 21, 2012

Numbers still falling

Another pretty good week.  Down another 3 pounds.  Would have liked to have had another 6 like last week, but it just didn't happen.  It was a crazy long week, long days and not enough sleep.  And super stressful, so we can blame it on that.  I did not get to work out at all, but I did use the steps at work instead of the elevator.  Setting in class is not conducive to psychical activity. 

We had a party for a co-worker who is moving back to Ohio and I made a big crock pot of turkey chili, but I actually did pretty good.  One small bowl of mine and one small bowl of another (white chicken chili) and no cake, brownies or other snackables.  It was hard, but I refrained.

I have been studying the apple diet.  Three days of nothing but apples for a body detox and a power burst of energy.  Still researching... I will report on my findings and Gennypig results....

Mark was 288 now 249 and counting down... 

Friday, January 20, 2012

Asian Lettuce Wraps


By: Rachel Castro 
"Delicious and bursting with flavor, Asian lettuce wraps are a great idea for entertaining or a family style meal. Each person can build their own fresh, delicious wrap. Just be sure to have plates or napkins available since the mixture can sometimes drip a little."
Prep Time:
20 Min
Cook Time:
15 Min
Ready In:
35 Min

Servings  (Help)

Original Recipe Yield 4 servings


  • 16 Boston Bibb or butter lettuce leaves
  • 1 pound lean ground beef
  • 1 tablespoon cooking oil
  • 1 large onion, chopped
  • 2 cloves fresh garlic, minced
  • 1 tablespoon soy sauce
  • 1/4 cup hoisin sauce
  • 2 teaspoons minced pickled ginger
  • 1 tablespoon rice wine vinegar
  • Asian chile pepper sauce (optional)
  • 1 (8 ounce) can water chestnuts, drained and finely chopped
  • 1 bunch green onions, chopped
  • 2 teaspoons Asian (dark) sesame oil


  1. Rinse whole lettuce leaves and pat dry, being careful not tear them. Set aside.
  2. In a medium skillet over high heat, brown the ground beef in 1 tablespoon of oil, stirring often and reducing the heat to medium, if necessary. Drain, and set aside to cool. Cook the onion in the same pan, stirring frequently. Add the garlic, soy sauce, hoisin sauce, ginger, vinegar, and chile pepper sauce to the onions, and stir. Stir in chopped water chestnuts, green onions, sesame oil, and cooked beef; continue cooking until the onions just begin to wilt, about 2 minutes.
  3. Arrange lettuce leaves around the outer edge of a large serving platter, and pile meat mixture in the center. To serve, allow each person to spoon a portion of the meat into a lettuce leaf. Wrap the lettuce around the meat like a burrito, and enjoy!

Nutritional Information open nutritional information

Amount Per Serving  Calories: 388 | Total Fat: 22.3g | Cholesterol: 69mg

Thursday, January 19, 2012

Frozen Yogurt Squares

By: Pepita
"Fast and easy frozen treat. Use your favorite flavor of gelatin."
Prep Time:
10 Min
Ready In:
2 Hrs 10 Min

Servings (Help)

Original Recipe Yield12 servings


  • 1 cup boiling water
  • 3 (3 ounce) packages strawberry flavored gelatin mix
  • 4 cups plain yogurt


  1. Add boiling water to gelatin mix in a mixing bowl; stir until completely dissolved. Allow to cool for a few minutes.
  2. Stir the yogurt into the gelatin and beat with an electric mixer until fluffy, about 2 to 3 minutes. Pour into a 9x13 inch pan and freeze until firm. Remove from freezer 15 minutes before serving. Cut into squares and eat em up.

Wednesday, January 18, 2012

Breakfast Quesadillas Recipe

Healthy Recipes  from

Quick Info:

Contains Wheat/GlutenContains Wheat/Gluten Contains DairyContains Dairy Contains EggContains Egg VegetarianVegetarian Most PopularMost Popular Diabetes-FriendlyDiabetes-Friendly
Nutritional Info (Per serving):
Calories: 216, Saturated Fat: 1g, Sodium: 451mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 30g, Sugars: 3g, Cholesterol: 2mg, Protein: 15g
Exchanges: Starch: 2, Lean Meat: 1
Carb Choices: 2


  • 2 tortilla(s), flour, 8-inch
  • 1/2 cup(s) egg substitute
  • 1 dash(es) pepper, black ground
  • 1 dash(es) pepper, cayenne
  • 2 slice(s) tomato(es)
  • 1 slice(s) cheese, American, low-fat (singles)
  • 1 slice(s) onion(s), (optional)


1. Heat oven to 375 degrees F. Scramble egg substitute in small skillet.
2. Lay 1 tortilla on a nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with peppers. Top with tomato, cheese, and onion, if desired.
3. Add second tortilla on top. Press lightly. Bake 5 minutes, flip, and bake 5 more minutes or until cheese is melted. Cut into fourths to serve.

Saturday, January 14, 2012

Shucking the pounds...

I had a great week!  I really controlled the eating and kept on the my regular eating plan.  I just could not wait to see what the scales were going to tell me, because I felt it was going to be good.  AND IT WAS, very good.

This fat boy is going down.  Started at 288 pounds and my weigh in this morning was:

WAIT FOR IT, wait for it.....   252 pounds.  That is minus 36 pounds if my hard math is correct, he he...

I took some advice from my friend Matt , who had told me that he only weighs on Saturday morning and that  he does not have to watch the up and down roller coaster.  And, now I agree with him.. Thanks Matty.

My Tracy just did a weigh in and is minus 3 pounds this week.. YAY TRACY...

I have to admit, it is so much easier to concur goals when the both of us are doing this as a project and together.  We keep each other in check and we both look for ways to achieve results.


Tangy Slow Cooker Pork Roast

Nicely served with buttered egg noodles and sugar snap peas."

Prep Time:
10 Min
Cook Time:
6 Hrs
Ready In:
6 Hrs 10 Min
Original Recipe Yield 8 servings

  • 1 large onion, sliced
  • 2 1/2 pounds boneless pork loin roast
  • 1 cup hot water
  • 1/4 cup white sugar
  • 3 tablespoons red wine vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon ketchup
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 dash hot pepper sauce, or to taste
  1. Arrange onion slices evenly over the bottom of the slow cooker, and then place the roast on top of the onion. In a bowl, mix together water, sugar, vinegar, soy sauce, ketchup, black pepper, salt, garlic powder, and hot sauce; pour over roast.
  2. Cover, and cook on Low for 6 to 8 hours, or on High for 3 to 4 hours.

Thursday, January 12, 2012

Baked Buffalo Wings

Baked Buffalo Wings

This bar favorite is usually deep fried in batter and loaded with blue cheese dressing. Give this alternative a try for a healthier spin!
1 lb chicken wings (preferably without skin)
1 tablespoon cayenne pepper
1 teaspoon crushed red pepper flakes
1 tablespoon Celtic Sea Salt
1/2 cup hot sauce
1 tablespoon butter
1. Fill a large pot half way with water and then add the first 4 ingredients.
2. Bring water mixture and wings to a boil and then boil for 15 minutes.
3. Transfer wings to an oven safe container coated with butter.
4. Bake wings on “Broil” for 15 minutes on each side. (For crispier wings, cook longer on each side, maybe 20 minutes per side).
5. While waiting for wings, combine the hot sauce and butter in a small pot and cook over low flame until melted.
6. When wings are done, shake ‘em up with the sauce and enjoy!

 Thanks Isabel De Los Rio...  Make sure you go check out her page.. Link above...

Monday, January 9, 2012

Asian Stur Fry.. It was awesome.

Tonight I fixed frozen Asian Stur Fry, but really doctored it up with fresh mushrooms, yellow squash and Tyson precook chicken chunks.  It was awesome.  Even had enough left for Tracy and my lunch tomorrow. 

Sunday, January 8, 2012

What is a Junk Food?

Information from

What is a Junk Food?
Any food that has poor nutritional value is considered unhealthy and may be called a junk food. A food that is high in fat, sodium, and/or sugar is known as a junk food. Junk food is easy to carry, purchase and consume. Generally, a junk food is given a very attractive appearance by adding food additives and colors to enhance flavor, texture, appearance, and increasing long self life.
A junk food has little enzyme producing vitamins & minerals and contains high level of calories. When we eat these empty calorie foods, the body is required to produce its own enzymes to convert these empty calories into usable energy. This is not desired as these enzyme producing functions in our body should be reserved for the performance of vital metabolic reactions.
Since junk food is high in fats and sugars, it is responsible for obesity, dental cavities, Type 2 diabetes and heart diseases.
A fast food may also be a junk food. Look into the calories present in fast food of different make.

Junk Food & Cholesterol

Fried and processed food, particularly fast food, contains high amounts of oxycholesterol, Reports Scientists from China in the National Meeting of the American Chemical Society in August 2009. Oxycholesterol is a little-known type of cholesterol which may prove to be the lethal to heart health.

A healthy diet rich in antioxidants can counter these effects.
Some junk food pictures of beef burger, french fries, coco cola, and potato chips and cinema popcorns are given below.
Junk Food Beef burger, French fries, Cola, Chips, Popcorn

Cinema popcorn: Popcorns are healthy but the one sold in cinemas are nutritional horror. The Center for Science in the Public Interest compared in Nov 2009 some popcorn and drinks combos sold at key movie theater chains in USA and found the following:
A medium popcorn and soda combo at Regal, the United States' biggest movie theater chain, contains 1610 calories and 60 grams of saturated fat.
At AMC theaters, a large popcorn contains 1030 calories and 57 grams of saturated fat.
The high calorie counts could be due to the fact that corn was popped in coconut oil. Popcorn cooked in canola oil showed lower levels of saturated fats but similar levels of calories and sodium.

List of Junk Foods

Given below is a list of junk food (empty calorie) items that you should avoid. It is now up to you how you can keep your four trillion cells happy.
  • Sugars, Refined foods, like sugar and plain flour (maida) based items like white bread and most packaged goods, like Twinkies and sugar donuts, etc. (Sugar Substitutes)Our body eventually turns sugars into fat. If you consume just 3 tsp of sugar daily, imagine how much sugar you would have consumed by the time you are 50 years of age; it will be about 275 kg !, about 5 time your weight !!
  • Fats & Hydrogenated oils They are found in cookies, chips, candy bars, fried foods, muffins, bologna, etc. etc. Many snacks, such as potato chips, cheeseburgers and fries, have high levels of fat, sugar or salt-ingredients that are usually best limited to a small portion of your diet. The saturated fat mainly comes from animal products. Remember there is nothing that is useful for our body in foods with hydrogenated or trans fat.
    The excessive fats stick to our arteries and cause the blockages leading to heart disease and strokes. They can also aid to cancer, arthritis, PMS and sexual dysfunction.
    Some fats like Omega-3 fatty acids are good for our bodies.
  • Salt: Excessive salt is not good for our body (Daily Salt Recommendation). However, sodium in moderate amount, along with potassium, maintains the water balance in our body. But too much sodium can cause high blood pressure. Pretzels, chips and many canned food items contain excessive salt. (High sodium food list)

Daily Nutrition needs...

NutritionNutrition need for Men over 24 YearNutrition need for Women 25-50 YearNutrition need for Women over 50 Year
Calories290022001900 maximum
Fat96g maximum73g maximum63g maximum
Saturated Fat32g maximum24g maximum21g maximum
Cholesterol300mg maximum300mg maximum300mg maximum
Protein63g50g50g maximum
Fiber20 - 30g20 - 30g20 - 30g
Sodium2400mg maximum2400mg maximum2400mg maximum

Natural Foods That Burn Fat : List of Natural Fat Fighers

Following come from

  1. Fat Burning Fruits rich in vitamin C - Citrus Fruits: like limes, lemons, oranges, guava, grapefruit, papaya, sweet lime, tangerines and tomatoes are rich in Vitamin C and fibre and have fat burning properties so they may be called as fat burners or fat fighters.
    Vitamin C helps the body process fat faster and also stimulates the carnitine amino acid which speeds up the body's fat-burning capacity.
    Vitamin C dilutes the fat and makes it less effective and helps in releasing the fat from the body.
  2. Apples: Pectin in apple restricts the cells to absorb the fat; and also encourages water absorption from the food which helps in releasing the fat deposits from the body. The antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an apple body shape.
  3. Calcium Rich Dairy Products: Calcium rich foods like dairy products - milk, cheese and yogurt are good at fat burning that can boost weight loss by increasing fat breakdown in fat cells. According to Professor Michael Zemel at the University of Tennessee in Knoxville, (Obesity Research, April 2004; vol 12; pp 582-590), a dairy-rich diet with same calorie restriction can nearly double the rate of weight and fat loss. Eating 3-4 servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone.
    The researchers found:
    Overweight people who consumed 3 servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet minus two or more of the dairy servings. The calcium supplements didn't work as well as milk.
  4. Nuts help feel full while also increasing the body's ability to burn fat, says author Jordi Salas-Salvado of the University of Rovira i Virgili in Reus, Spain.
  5. Fat Burning Vegetables: Chilies: Foods containing chilies or cayanne pepper are considered as foods that burn fat. Chilies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn extra calories for 20 minutes after you eat the chilies.
  6. Cardamom: Cardamom is a thermogenic herb like Capsaicin that increases metabolism and helps burn body fat.
  7. Curry leaves (Curry Patta): Curry leaves flush out fat and toxins, reducing fat deposits in the body.
  8. Fat Burning Vegetables: Garlic: Garlic contains the anti-bacterial sulphur compound allicin which helps reduce cholesterol and unhealthy fats, making it an effective fat burning food.
  9. Fat Burning Vegetables: Cabbage: Cabbage, raw or cooked inhibits the conversion of sugar and other carbohydrates into fat, making it good for weight reduction.
  10. Proteins: Protein rich foods and high fiber foods are best foods burning belly fat. Protein needs more energy to digest than fat so eat low calorie dairy products, beans, whole grains, oatmeal, eggs, etc. as much as possible. Eggs contain vitamin B12, which helps the body in breaking down and burning the fat.
    Lentils are high in protein and soluble fiber, two nutrients that stabilize blood sugar levels, therefore lentils are a great tummy flattener," according to Tanya Zuckerbrot, R.D., author of The F-Factor Diet.
  11. Green Tea: Studies show that green tea revs up your metabolism, so drink several cups a day.
  12. Fish oil: Fish oil supplements are a great way to shed pounds. A recent study found that fish oil is great for helping your body burn fat more efficiently.
  13. Some of the other foods that may be included in the list of fat burnign foods are asparagus, beet root, broccoli, cabbage, carrot, Chilies, beans, soybeans, sweet potatoes, blueberries and watermelon.
  14. Honey: Honey mobilises the extra fat deposits in the body.
  15. Avoid Salt and Sugar: Avoiding salt and sugar can shape you up very fast.
Note that in order to lose weight you have to burn more calories than you consume. This can be done by eating fat fighting foods and doing some physical activity. This will help your body burning up the excessive stored fat.