Week Two Biggest Losers Top 10
Week Two Biggest Losers!~! The competition is getting tough!
Good ol’ hard-working Larry Dove takes the win two weeks in a row! Larry lost another 8.5 pounds with a relative body weight loss of 3.57%!
Because our contest is so close, I am going to start naming the top 10 biggest losers each week. Larry is definitely in a run for the cash and prizes. Starting, from most relative weight loss to least:
Larry Dove 3.57%
Jane Alverado 2.68%
April Levesque 1.91%
Number Four spot is a tie between Stacy Harris and Jessica Villasenor at 1.60%
Gary Alvidrez 1.57%
Melissa shupe 1.4%
Samanth Steele 1.32%
Frank Lopez 1.26%
Chantel Waterbeck 1.24%
Brandi Hunt 1.09%
...and backtracking to week one’s top 10 biggest losers~
Larry Dove 4.23%
Gary Alvidrez 3.29% (watch out Larry, Gary’s on a mission)
Jane Alverado 3.07% (you go girl!!!)
Melissa Baran 2.52% (Melissa is a hard-charging active duty Navy gal! Thanks for all that you do for our country Melissa)
Kim Turner 2.52% ( we are expecting great things from you young lady)
Melissa Shupe 2.41% (Melissa is always on top of it)
Tom Frosch 2.39% (Tom is also active duty Navy and a most-excellent Naval Aviator-thanks to you too Tom for keeping our country safe and keeping me sane with our EXCEL program, dude you are my hero!!)
Jan Buckely 2.35% ( my dear friend and best whiner)
Christina Watanbe 2.31% (Christina works so hard!)
Brandi Hunt 2.14% (Brandi tells all that will listen that she is going to WIN!)
Now-in case you are wondering, how do we figure “percentage weight loss”, this is how it works:
1-(current weight/starting weight) x 100 = ?
This is the most FAIR way to assess weight loss of people with different starting weights.
Thursdays at Five have been rocking!
As always, since we began this contest, I have been hosting a Thursday afternoon 5 o’clock ab class. Which was a good workout, but it went by kinda quick so I wanted to do something a little different...that said, last week, after our abdominal killer workout session, I had everyone line up in two rows facing each other about 10 feet apart. Do you guys remember Soul Train when we were kids? Oh yeah-we got down and boogied for 30 straight minutes, down the “soul train” line!! OMG, what a workout! It was so successful, that we did it again tonight. Why can’t I remember to bring a camera for these unforgettable moments? I have an idea that after today, our Thursday night workouts are going to go in a completely different direction! And remember this folks: you don’t have to just do the treadmill to get in a good cardio workout! I can guarantee that we burnt at least 400-500 calories today and had a hell of a good time doing it! With some imagination, getting healthy can be enjoyable!
Just how many calories do I burn and does dancing really burn fat?
You damn skippy it burns fat and calories! Each person is different, but at the minimum with some serious hip swaying and toe tapping , you are looking at around 75-100 calories for about every 10 minutes of dancing. Now, if you really throw down, that number can increase exponentially! One incredible benefit of dancing is increased strength. When you dance you repeat movement over and over again, working the same muscle groups, this repetitive movement will strengthen these muscles. Another benefit is increased flexibility. The amount of increased flexibility will depend on the type of dancing, how most types of dance will add to flexibility. Yet another great benefit is a cardio workout, moving will increase your heart-rate and blood flow, not only aiding in cardiovascular health, but also burning fat. Lastly, dancing can create better coordination. Dance moves teach different muscle groups to work together, ones we don't always use in everyday activity, this will lead to increased coordination. Dancing does "really work". Dancing, will burns calories, boosts your energy, improve your circulation, and tone your muscle; which in turn leads to increased strength, endurance and flexibility. Now-where’s your IPoD?
And, oh by the way, I WILL have the camera next week...;-)
Keep your head in the game-
train hard, train smart, and stay focused.
Guest Speaker loses 260 lbs!
Eva introducing Steven Ayers. Steven wearing “Fat Clothes” to give us an idea how big he once was...
Steven shedding his “fat clothes” in stages. He took off THREE more layers of clothes to reveal a healthier, and much happier person. BTW-Steven is now a certified Personal Trainer! Who better to help people, when you’ve been there? We wish you every happiness and success Steven.
Sunday’s mean changing our lives forever, one week at a time...
Learning the new strength training programs. (Which machine did she say?)
How many sets?
More abs? Crap!
The last week for “machines”. Next week, we begin teaching free weights.
Meeting at the Juice bar for Weigh In’s...
There’s Jan Buckley, flapping her jaws again. Here she is talking to last week’s biggest loser, Larry Dove.
Jan says” Dude, how’d you lose so much weight?” Larry replies, “If I don’t my wife will kick my butt, she wants that winning massage!” Jan says, “stand by stud, ‘cause I’m winning!”
Erin and Kat, Girls that Curl!
Ladies, I truly don’t know what I would do without you. These two young ladies work their butts off for Fitness Solutions, for me, for our contestants, for our customers, and for their families. Both are Navy spouses, have young children, and are go-getters. This contest concept was Kat’s idea, and quite frankly, I’m not sure if I should thank her, or fire her!! LOL, this was just the thing we needed, a challenge! And just for the record, I expect great things from these two. You are an inspiration for military spouses everywhere, including myself. Love you guys!
Kat makes treat bags for her team for Valentine’s Day, (you freaking overachiever! )
Where’s Tom Frosch???
Oh wait, he’s in Key West! Dude, you had soooo better not be drinking Mai Tai’s! That’s right, give me 20 more crunches! I can see you!
Its low fat recipe time, and yes I can cook!
Another great Sonya Recipe!
And please, if you have a healthy recipe to share by all means, send it in!
Slow Cooked Carnita’s
I make this all the time, because it is so easy. Throw the ingredients in a crock pot, and voila! In fact, my book club is having this in two weeks.
Ingredients:
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon crumbled dried oregano
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon powder
1 (4 pound) boneless pork shoulder roast
2 bay leaves
2 cups chicken broth
DIRECTIONS
Mix together salt, garlic powder, cumin, oregano, coriander, and cinnamon in a bowl. Coat pork with the spice mixture. Place the bay leaves in the bottom of a slow cooker and place the pork on top. Pour the chicken broth around the sides of the pork, being careful not to rinse off the spice mixture.
Cover and cook on Low until the pork shreds easily with a fork, about 10 hours. Turn the meat over after it has cooked for 5 hours. When the pork is tender, remove from slow cooker, and shred with two forks. Use cooking liquid as needed to moisten the meat. How easy is that? I serve it with corn tortillas (about 80 calories) and some salsa.
Nutritional Information
Servings Per Recipe: 10
Amount Per Serving
Calories: 226
Total Fat: 14.1g
Cholesterol: 72mg
Sodium: 482mg
Total Carbs: 0.7g
Dietary Fiber: 0.2g
Protein: 22.4g
If I am working out, why am I gaining weight???
More weight doesn't mean you got fatter or more out of shape. Gaining weight may mean that you are drinking more water because you're more thirsty. Water weighs a ton, so you could be well-hydrated. As long as your dress sizes slowly come down and you feel better about yourself, IGNORE the numbers on the scale. They don't accurately measure what's happening with your body in the short term.
Something else to think about - muscle is more dense than fat, but it takes up less space...if you gain muscle, your scale weight may go up even as you're slimming down. Rather than just using a scale to measure your progress, you can get your body fat tested on a regular basis to get a better idea of what you're gaining and/or losing. If that isn't an option, you can take measurements at different areas of the body...if you're losing inches, you're on the right track. If you've measured yourself in different ways and realized you are gaining fat, take some time to go through the following possibilities - you may need to make some small changes in your diet to see better results.
1. Eating too many calories. It may seem obvious, but eating more calories than you burn causes weight gain. What some people don't realize is that, after they start exercising, they may start eating more without being aware of it. Most people think they're eating a healthy, low-calorie diet but, unless you're keeping a detailed food journal, you just don't know how many calories you're really eating. Most people are surprised when they start keeping a journal and adding up the calories--it almost always turns out to be more than they thought. Before you quit exercising, take a week to keep a food journal. Add up your calories to get a sense of exactly what you're eating...if it's too much, you can start to make some changes in your diet to reduce your calories. And try to avoid the mindset that says you can eat whatever you want since you're doing all this great exercise...to lose weight, you still need to monitor your calories.
2. Not eating enough calories. It may seem counterintuitive, but eating too little can actually stall your efforts to lose fat. As Cathy Leman, a registered dietician and creator of NutriFit! says, "...if there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism." Be sure you're eating enough calories to sustain your body if you've increased your activity.
3. Not giving your body time to respond. Just because you start exercising doesn't always mean your body will respond to that immediately. As Cathy Leman puts it, "...in some instances the body needs to sort of "recalibrate"' itself. Increased activity and new eating habits (taking in more or less calories) require the body to make adjustments." Cathy recommends that you give yourself several weeks or a month for your body to respond to what you're doing.
4. Rule out any medical conditions. While thyroid problems are rare, they can definitely make weight loss difficult. There can also be medications you're taking that could affect your body's ability to lose weight. If you feel your food intake is reasonable and you've given your body enough time to see results and haven't seen any (or are seeing unexplainable weight gain) see your doctor to rule any other causes.
5. You're gaining muscle faster than you're losing fat. If it seems that you're getting bigger after you've started a weight training routine, it may be because you aren't losing body fat as fast as you're building muscle, which is a problem some people experience when they start exercising. Genetics could also be playing a role here...some people put on muscle more easily than others. If that's the case for you, don't stop training! Instead, you might simply adjust your program to make sure you're getting enough cardio exercise to promote weight loss and focus your strength training workouts on muscular endurance by keeping the reps between 15-20.
Whatever the cause of your weight gain, don't give up on exercise. It's not only your ticket to weight loss, it's also important for your health.
Speaking of measuring Body Fat...
...our scale broke! Tonight, our contestants came in for their weekly weigh in and body fat measurements. We use a “Tanita” scale (www.tanitascales.com )
They put out some of the best equipment in the industry , but tonight that didn’t seem the case. Comparing measurements from last week to this week, there were some obvious discrepancies. One of our male clients, whose body fat last week was at 29%, measured in this week at 45%! Uhhhhh I don’t think so! I have one week to figure out the problem and get everyone on track. Kat suggested simply using the military style of body fat measuring (tape measure). We might have to do that. Those scales aren’t inexpensive. I apologize for this problem, but will get it squared away by next week’s meeting. The good news is that the weighing scale seemed to be working okay.
And speaking of Body Weight...
...there were some discouraged folks tonight. It appears that many weren’t happy because they lost less weight than last week. Folks, this is NORMAL. Your body is going through many changes, and the toughest part of the the whole process is patience. If you continue to increase your activity and make your servings a healthy size, the weight will come off. It has no choice. Keep a size smaller clothing so you can see the progress. Look for the small victories. There's lots of them out there and there’s going to be a lot more in the next eight weeks. If you're following a healthy lifestyle, it is perfectly permissible to tell the scale to go to h$%$. Keep the big picture in mind. And I can tell you this for sure, if I measured you tomorrow with the measuring tape, the inches lost will make you realize that you are losing fat,weight and inches. Don’t look for an excuse to quit , because deep down inside, some of you are.
Good luck!
Smart Cardio Burns Fat
So, that said let’s try to get our minds around this burn fat smartly stuff. First-you must first learn what your body burns for energy during strenuous exercise. In fact, there is a kind so energy scale that your body uses when it needs energy during workouts. I will call it a “Simple Scale of Energy”.
The human body accesses certain nutrients for energy and does so in a precise manner every time. This access order NEVER changes. Let me repeat, NEVER changes. This scale will alter the way you train forever! Here it is.
1. MUSCLE GLYCOGEN
(Sugar processed from carbohydrates and stored in muscle for contraction)
2. LIVER GLYCOGEN
(Storage organ for excess glycogen; primary fuel source for brain function)
3. BBA (BLOOD BORNE AMINO ACIDS)
(Branched Chain Amino Acids formed from protein)
4. FAT (Speaks for itself)
¨Notice where FAT is on the scale. It is last!!! It’s the one thing we hate the most about our body and it’s the one thing your body hates to give up. The irony!
And just so you know, it takes about 20 -30 minutes of straight cardio exercise to reach level 4 (the burning fat stage), dependent on the time of day you train and when you last ingested carbohydrates. No kidding!
Here’s a scenario for you.
Case#1: Come into the gym and jump on the cardio machine (pick your favorite). Remember it will take 20-30 minutes to burn the muscle glycogen, liver glycogen and BBA before you reach fat. In reality, the first 25 minutes of cardio is totally USELESS !That is of course unless you actually enjoy doing cardio, simply for the love of doing cardio. If you do, then I will affectionately call you NUTS! Most people do it for fat loss, so why not make it the most effective? To access fat, you now have to add an additional 20 minutes of cardio to get any results. The entire cardio session alone will be around 45 minutes. Now you go to weight training. But wait, where is your muscle glycogen (fuel for muscle contraction?) Right, it’s gone! The result; weaker workout, less muscle development, increased fatigue, over training, burnout, longer recovery and a slower metabolism. In short, NO PROGRESS! You get discouraged and quit training because your body is not changing.
Case #2: Come into the gym and you jump on the cardio machine for 5-minutes to warm-up. Now you hit the weights. Where is your muscle glycogen? Right, ready to go for power and intensity resistance training. Train for 30 minutes with weights and use up #1-3 on the Hierarchy Scale. Result; increased strength, more lean muscle, less fatigue, no burnout, more intensity. Now begin cardio training. What is the only available energy source left to burn for the cardio session since #1-3 are gone? You got it, #4!! Now you access fat stores immediately and only have to do 15-20 minutes of cardio to get the same benefits as 45 minutes in Case #1. That means more fat loss! In short, PHENOMENAL PROGRESS! You get psyched and train harder.
Which would you choose to do? I know my answer! Now all of my clients should understand why I say, warm up five minutes, heavy strength training, followed by low-medium intensity cardio.
And the first week Biggest Loser is...
Congratulations Larry on your hard-earned success!
I love me some SPLENDA!
Almond Cheesecake Bars
Prep Time: 15 Minutes
Cook Time: 59 Minutes
Crust:
1/4 cup SPLENDA® No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup SPLENDA® No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2 1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and SPLENDA® Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm. Top with the toasted almonds.
.
Nutrition Info
Servings Per Recipe: 20
Amount Per Serving
Calories: 120
Calories from Fat: 70
Total Fat: 8g
Saturated Fat: 4g
Cholesterol: 35mg
Sodium: 105mg
Total Carbs: 8g
Dietary Fiber: 0g
Sugars: 4g
Protein: 4g
A dream comes to fruition
AB Class On Thursday! Calling all contestants!
5-5:30 p.m. Let’s see if you can hang with the our Fire Chief Gary A. here demonstrating what NOT to do. If you’re smiling you aren’t doing it right!
Seriously, I am teaching an AB /Core class for only our Biggest Loser Competitors on Thursday. Eva will be teaching a beginner spin class next week. Day & time TBA.
If you get too hot,
Here’s Erin to hose you down since Gary is busy screwing around in the gym again.
And it look like our biggest loser of the week is going to be.....?? Oops, don’t know yet, but we will tomorrow! Standby!
YAIH-(Y am I here?)
This sentence ended up as our topic of discussion tonight at our Biggest Loser weekly nutrition/training session. During our initial meeting, I had asked the contestants, ”Why are you here?”. Are you here to change your life, or to put on another band-aid attempt at changing your life? Leah M. couldn’t get that question out of her mind. She sat down, and over the course of the week and four pages later, told us, why she was there. It was a moving story, and it took great courage to share it with a group of strangers that she met a week ago. And, oh by the way, she lost some weight this week too. She also made 34 bracelets for each of our competitors, each one with the marking “YAIH” to remind each and every person of their goals, and to never lose
sight of them, no matter what life throws at you.
Leah-we got your back sister. We will help you every step of the way. You are not walking this road alone. None of you are, we’ve in this together.
That’s why I’m here.
Let’s meet some of our contestants~
Kat’s team! Is that a look of pain on Kat’s face, or is she already crying defeat?? I don’t know everyone’s name yet, but I will get names and put them on here this week. She has eight folks total, so you can see there are a few slackers missing. Can you say extra pushups for the no-shows?
Now’s lets have a look at Erin’s Team!
What’s with the finger pointing Blondie? Oh, right, you are pointing at the winning team leader, haha!
A look at some of Eva’s team. Now is it me, or is that dude too cool for school? What up, dawg?
And lastly, Queen Sonya’s team (hey it’s my blog!)
Now, look at all number one’s!! Now that’s the attitude! We are the champions, my friends...well, we aren’t the champions yet, but we are sure going to try!
Seven of my twelve peeps.
We are still doing weight and body fat measurements and the cut-off for weigh-ins are by 8:30 p.m. Tuesday night. We will have calculations ready by next week’s meeting. Stand by and good luck. I will say that out of the 25 or so that we weighed most folks lost at least two pounds, and one individual lost ten! Holy “work your butt off” Batman! For those that couldn’t make it, we will have makeup meetings at least once more with your trainer. Get on it!
Breakfast Recipe Oatmeal Egg White Pancakes
3 cups uncooked oatmeal;
1/2 cup egg whites (which I buy in pint cartons at the Commissary or you can use 3 real egg whites);
2 packets Splenda (2 little yellow packets or 2 Tablespoons Splenda if from box).
1/4 cup water
1 teaspoon cinnamon powder
Mix together.
Spray skillet with Pam. Pour into two pancakes on hot skillet. Or one big one like I did here, and slice in four pieces.
Serve with 1/4 cup of sugar-free syrup (the kind with Splenda Between 10 and 40 calories-depending on brand). I use no butter or substitutes with it, and don't miss it much when I have the syrup. Can you say easy?
A good morning snack as well, just smear a little peanut butter on it.
One can make and freeze it ahead in individual baggies, Then grab it, put in microwave and eat it when one has little time. This is a healthy and filling breakfast for between 155 and 200 calories, depending on the sugar-free syrup used.
Happy eating!
Guest Blog from Jan Buckley
Hi fellow teammates:
I thought you all might be interested in the diary I kept, documenting my first week with a personal trainer – our very own Sonya. Something about this week is bringing back those old memories. . . LOL But we shall persevere!!
For my birthday a few years ago, my husband (the dear) purchased a week of personal training at Fitness Solutions for me. Although I am reasonably good shape for my age, and walk regularly, I had gained quite a few pounds and decided it would be a good idea to go ahead and give it a try. I called the gym and made my reservations with a personal trainer named Sonya, who identified herself as a 35 year old aerobics instructor and former model for athletic clothing and swim wear. My husband seemed pleased with my enthusiasm to get started. Sonya encouraged me to keep a diary to chart my progress.
Monday:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the gym to find Sonya waiting for me in a room full of young, buff, sailors and marines. Woo Hoo! Sonya is pert, perky and has a dazzling smile. I like her. Sonya gave me a tour and showed me the machines. She took my pulse after five minutes on the treadmill. She was alarmed that my pulse was so fast, but I attribute it to watching one of the male instructors in his Lycra aerobic outfit. I enjoyed watching the skillful way in which he conducted his aerobics class. Very inspiring. . . Sonya was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time. This is going to be a FANTASTIC week!
Tuesday:
I drank a whole pot of coffee, but I finally made it out the door. Sonya made me lie on my back and push a heavy iron bar into the air - then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Sonya’s rewarding smile and encouraging words made it all worthwhile. I feel GREAT! It's a whole new life for me.
Wednesday:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Sonya was impatient with me, insisting that my screams were bothering other people in the gym. Her voice is a little too perky for early in the morning, and when she scolds, she gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Sonya put me on the stair monster. Why in God’s name would anyone invent a machine to simulate an activity rendered obsolete by elevators? Sonya told me it would help me get in shape and enjoy life. She said some other stuff too.
Thursday:
Sonya was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes. Sonya took me to work out with dumbbells. When she wasn’t looking, I ran and hid in the ladies’ room. She sent Lisa to find me, then, as punishment, put me on the rowing machine - which I sank.
Friday:
I hate that witch Sonya more than any human being has ever hated any other human being in the history of the world! If there were any part of my body I could move without unbearable pain, I would beat her with it. Sonya wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the &@#$*~ barbells or anything that weighs more than a sandwich! (Which I am sure you learned in the sadist school you attended and graduated magna cum laude from, you creep!) The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
Saturday:
Sonya left a message on her answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the stinkin' Weather Channel.
Sunday:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun - like a root canal, a mammogram, or a pelvic exam.
How hard did you work out this week?
Its time to work baybee
Eva and Catricia mugging for the camera.
Let the best man (or women) win! Our first contest day has begun~
Our first official meeting of our biggest losers met last night. And what a group! At last count we have 31 contestants, or should I say 31 very determined people ready to kick butt to win this contest! When I asked the group who planned on winning, every hand went up! Now that’s the attitude we like!
I knew the first meeting was going to run long and it did (close to two hours) so we want to thank the competitors for their patience while we talked, got measured, weighed and taped. Our group also was given their first week of cardio training along with a demonstration to make sure everyone knew how to use the equipment and programs designed for them.
Today all the trainers will coordinate with their team to set up times for their first day of strength and conditioning training. Whew-it’s going to be a busy week. To our new fitness contestants-remember this: we are giving you the tools you need to succeed with you health and fitness weight loss goals. Only you though, can make it happen. We are here to help you along the way, but you have got to apply yourself 100%. Its time to break your bad habits and begin good ones! You can do it! (why does the theme from “Rocky” keep playing in my head at 5:00 in the morning?)
Off to shower and work~ it’s gym time!!!
More tonight, check out my new breakfast recipe then.
Sonya~
The contest starts tomorrow!
In health and fitness, Sonya
Taco Salad
Depending on the type of salsa you use, this salad will vary in heat. To please everyone, make it mild and put a bottle of your favorite hot sauce on the table. This is an amazing meal, just don’t use the chips! When you make a plate, use lots and lots of the lettuce, it’s a great filler with virtually no calories. I make a big batch of this on Sundays and eat is for a quick lunch for days!
Here goes:
1/2 cup prepared salsa (Pace is what i use)
1/4 cup reduced-fat sour cream
1 teaspoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 pound 93%-lean ground turkey
2 large tomatoes, diced
1 14-ounce can kidney beans, rinsed
2 teaspoons cumin ( I use Cumin in just about all my mexican recipes, love this stuff!)
2 teaspoons chili powder
1/4 cup chopped fresh cilantro
8 cups shredded romaine lettuce
1/2 cup shredded sharp 2% low fat Cheddar cheese
Directions
1. Combine salsa and sour cream in a large bowl.
2. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 2 minutes. Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes. Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes. Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.
3. Add lettuce to the remaining salsa mixture in the bowl; toss to coat. To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.
Nutrition Information
Per serving
Calories: 356
Carbohydrates: 26g
Fat: 14g
Saturated Fat: 5g
Monounsaturated Fat: 1g
Protein: 33g
Cholesterol: 81mg
Dietary Fiber: 10g
Potassium: 763mg
Sodium: 618mg
Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (60% dv), Folate (53% dv), Iron (25% dv), Potassium (22% dv).
This recipe takes me 10 minutes top to prepare.
Have a good dinner starting today-don’t forget to drink water!