Chicken Piccata
4 (3 oz. each) chicken breast fillets, lightly pounded
Salt and pepper to taste
2 tsp. extra-virgin olive oil
3 cloves fresh garlic, minced
1 cup low-salt chicken broth
2 Tbsp. dry white wine
4 tsp. lemon juice
1 Tbsp. all-purpose flour
2 Tbsp. fresh parsley, chopped
1 Tbsp. capers
Lemon wedges for garnish

Heat one teaspoon of olive oil in a large skillet, add chicken fillets and cook until fillets are lightly browned and centers cooked. Transfer chicken to a hot place to keep warm. Add remaining teaspoon of oil and garlic to skillet and cook for 30 seconds to soften. Combine chicken broth, wine, lemon juice and flour in skillet where chicken was cooked. Stir to blend, continue stirring until mixture thickens. Stir in parsley and capers; spoon sauce over fillets.

Place each fillet on a plate; spoon mixture over fillets. Garnish with lemon wedges. Add hot cooked spinach linguine or pasta of choice. Serve with one cup of pasta.

Makes four servings. Nutritional values: 289 calories, 10g protein, 4g fat, 39g carbohydrates, 41mg cholesterol, 68mg sodium, 1g fiber.

Peach Marsala Compote
12 fresh peaches
6 cups water
3/4 cup Splenda granulars
1/2 cup Marsala wine
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
1/2 tsp freshly grated ground nutmeg
Olive oil spray

Preheat oven to 350 degrees. Lightly spray a two-quart baking dish with cooking spray. Blanch the peaches in boiling water for 20 seconds. Remove peaches from pot and, while holding under running cold water, remove the skins. Pit and slice peaches. Add peaches, Splenda, wine, cinnamon, vanilla and nutmeg to a baking dish and bake for 45 minutes to one hour.

Makes six servings. Nutritional values: 164 calories, 2g protein, 0g fat, 40g carbohydrates, 0mg cholesterol, 1mg sodium, 4g fiber.

1. Get protein powder. For only 70 calories, you can add this to Diet Coke, Water, or (better yet!) milk (for low cal milk, see food list). You need 60 grams, therefor you can have 3 scoop of the stuff for only 210 calories and you're set for the day (of course, having only protein powder will still mean you are lacking other vital vitamins you need.)

2. Eat breakfast, lunch, and dinner. Lets be honest. I know that when I wake up tomorrow (starting a strict 3 meal per day, under 500 calorie liquid fast till the 1at of August) I am not going to go "oooh! Where is my protein?" I am going to scrutinize all of the calories in my Minute Maid Light Orange Juice. For lunch, the can of 99% Fat Free Pergresso I am having will be measured at least 4 times, and then my dinner of Fat Free Yogurt will be label-checked at least a dozen times. But you wanna know the good thing? With breakfast, I will take a vitamin and 1/2 a scoop of protein powder. With lunch, I'll have another one in my water. With dinner, I'll add some splenda and another 1/2 scoop. I won't snack, but I'll stay healthy. You should do the same.

3. Don't drink caffinated drinks. I know, "it speeds your metabolism!" but it really doesn't. Unless you have coffee, the odds on that can of Diet Coke speeding up your metabolism are very low. Caffiene depleats the calcium, which, I am guessing, you are not getting enough of.

4. If you screw up, don't purge. I should follow this rule (actually, I should follow all of these rules, but somehow, I don't). Whatever you did can be un-done with time. Lets say you gain a pound from a binge. I know and you know the next day you are going to bust your ass to loose it, so why put your throat in that intense pressure. Soon, you'll end up like me, where everything you eat finds it's way back up--involuntarily, and I have a feeling it's aint good.

5. Don't drink TOO much water. More than 3 liters at a time can waterdown the blood stream AND make you liable for a coma. (This means waterloading proably isn't a good thing, but because I do it every friday morning for weigh in's, and it would be WAY to hypocritical for me to lecture you on it, I won't go in to it.)

Here are some HEALTHY low calorie meals (good for those of you with a family.) plans.

Caution: these meals, while full of protein, are still low calorie. Which means that if you choose to eat only these foods in 1 day, you are putting yourself at risk.

Breakfast: 1 cup Fat Free Yogurt, w/ 1 scoop protein powder (180 calories, 34 grams of protein)

Lunch: Chicken and Stars Soup at Hand (70 calories, roughly 6 grams of protein)

Dinner: 1 serving Foster Farm Chicken Breat cutlets, 100 calories w/ side salad (30calories, no dressing, random veggies) 18 grams of protein. 1 cup light soy milk, 50 calories. 7 grams of protein.

TOTAL GRAMS OF PROTEIN: 65. TOTAL CALORIES:  430 calories. (YOU CAN MAKE IT LESS CALORIES, but this is just one meal plan. I mentioned my meal plan up there, which you can alter and use, as well.)

Bean Soup

Plain Pasta

Four Simple Slim Down Moves

1.  Door knob squats

Targets:  butt, quads, hamstrings

Set a timer to 100 seconds.  Stand facing the narrow edge of an open door with your legs hip distance apart and a footstool directly behind you.  Holding your arms straight, grip one doorknob in each hand.  To a slow count of 10, lower your body until it touches the stool (but do not sit down!).  Pause, then raise yourself to a standing position to another slow count of 10.  Repeat until the time is up. 

2.  Side-lying Leg Lifts

Targets: butt, outer thighs

Set a timer to 100 seconds.  Lie on your right side with your legs straight and your head propped up in your right hand.  Bend your right leg at the knee and place your left hand on the floor in front of you for support.  To a slow count of 10, left your leg 80 degrees off the floor.  Pause and squeeze your hip and butt muscles before lowering to another slow count of 10.  Repeat until the time is up then switch sides for another 100 seconds.

3.  Single-Leg Curls

Targets: hamstrings, calves

Set a timer to 100 seconds secure a one pound weight on one ankle, then stand with your feet together.  Keep your arms straight and lean forward placing both hands on a footstool 12 inches in front of you.  To a slow count of 10, bend your weighted leg, raising your ankle to your butt.  Pause, squeeze your hamstring and lower your leg.  Repeat until the time is up then switch sides.

4.  Heel Raises

Target: calves

Set a timer to 100 seconds.  Set facing a wall, with your feet parallel and hip distance apart.  Place a rolled-up towel under the balls of your feel, then lock your arms and place the palms of your hands on the wall for support.  To a slow count of 100.  Raise your heels off the floor so you are standing on your toes on the towel.  Pause and squeeze the muscles in your calves, then lower to another slow count of 10.  Repeat until the time is up

3 Great Tummy-Tightening Exercises!

1. The Plank

Lie face down on a mat with your elbows by the sides of your body resting on the floor next to your chest. Your hands will be clenched in a fist and palms facing toward your body. Push your body off the floor in a push-up position with your body resting on elbows and forearms. Also, your legs will be extended and you’ll be on the balls of your feet -- exactly like a push-up position.

Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat for two more sets. For beginners, do this move on your knees and gradually work your way up to balancing on your toes/balls of the feet. Remember to keep breathing naturally.

Benefit: This movement tightens the entire abdominal area through a constant isometric contraction with no repetitious movement. It also strengthens the entire upper body. It’s an amazing exercise and you’ll be astonished how tight your abdominals become in just six to eight weeks.

2. Resistance Ball Pull-In

This exercise targets the lower region of the abdominal muscles.

·  Begin in a push-up position, with your shins on the resistance ball (fitness ball).

·  Exhale as you pull your knees in toward your chest.

·  Inhale as you return to your original position

Try to perform 10-15 repetitions.

In the above exercise it’s important to fully concentrate on the lower abdominals pulling in toward your chest, and not just the legs pulling inward. The upper body should also remain stable in the push-up position.

If you have trouble performing the exercise, simply practice it in stages. For example, for one to two weeks just get comfortable with your feet on the ball and in the push-up position. Don’t attempt the pull-in movement until you’re comfortable with balancing.

Benefit: Strengthens lower abdominal area and dramatically improves balance and coordination as well as overall upper body strength.

3. Abdominal Vacuum

The Transverus Abdominis muscle is the real deal. It’s the muscle that holds your mid-section tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it. It is your body’s natural corset. When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward.

Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise. Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel toward the spine as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can.

You must hold the contraction very tight for at least 40 seconds. If you can’t hold the contraction for 40 seconds, just practice and your time will eventually improve.

Benefit: In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with virtually no repetitious movement.

All three exercises above are extremely effective and provide many benefits that traditional crunches don’t allow for.

ITALIAN TIPS.

WHOLE WHEAT DOESN'T MEAN LOW CALORIE, AND NEITHER DOES LOW CARB. Opt for the regular pasta, you are saving maybe 20 calories, but you'll feel cheated if you don't.

RED SAUCE IS YOUR FRIEND - Always go for the red, non meat sauce. It's the most low in calories.

ASK AL DENTE - If you want to be there for a while, as for your pasta to be al dente, because it tastes better and is more filling.

BREAD WILL KILL YOUR DIET - Eat once piece every 5 minutes. DON'T use butter, DON'T ask for margarine or Garlic Bread. Say that your mouth is soar, and you cannot eat the crust.

A-Z FAST FOOD EVERYTHING UNDER 300 CALORIES.

A:

Applebee's - Terryaki Shrimp Skewers, 260 calories. Dessert order Berry Lemon Cheesecake or Chocolate Rasberry Cake, both for 230

Atlanta Bread Company - Fat Free Sourdough, 140 per slice. Order an Eclair, 140 calories. Order Veggie Sandwhich, 290 calories.

Au Bon Plain - Order plain bagel, 300 calories. Order Plain Croissants, 250 calories. Order Low Fat Tripple Berry Muffin, 290 calories. Order cholesterol and fat free eggs, 20 calories.

B:

Baja Fresh - Order Original Baja Style tacos, shrimp or chicken, 190 calories each.

Boston Market - Order Skinless rotisserie Turkey Breast, 170 calories. Order butternut Squash (it's good!) 150 calories. Order steemed veggies, 30 calories as a side. Order Hand Carved Honey Glazed Ham, 210 calories. Veggie Rice Pilaf is 140 calories. DO NOT ORDER DESSERT! 400 Calories + for all. Cornbread, 200 calories.

C:

D:

Denny's - Order Grilled Chicken Breast Dinner, 200 calories. Oatmeal, 110 calories + add milk to your liking (1/2 cup o' fat free milk 40 calories) DO NOT ORDER DESSERT. 1,000 + calories. Order Fried Shrimp, 219 calories. Order Kids Menu Dinasaur Chicken Nuggets, 190 calories (calorie totals do not include sides, like Fries)

E:

F:

G:

H:

I:

J:

Johnny Rockets - Forget about it. Don't even think about it. Lowest non salad/soup on menu is Chicken Tenders, 420 calories.

K:

L:

M:

Marie Callenders Sunday Buffet- Order Egg Beaters Ommlette (plain, roughly 60-90 calories)

N:

O:

Olive Garden - Breadsticks are 140, and Minestrone Soup is 165

Cappalini Pomodoro, lunch entree is 340

P:

Pasta Pomodoro-calorie content not provided, order Whole Wheat pasta with red sauce

Q:

R:

Red Lobster - Order Red Rockfish, 90 calories for lunch 180 for dinner. Order Snow Crab legs, 1lb for 170 claories. Mussels, 70 calories per 3 0z. Order Skinless Chicken Breast, 120 calories per 4 oz.

S:

T:

U:

V:

W:

Whip Cream-Fat Free Cool Whip, 15 calories per 2 tblspn, 375 per 8oz (freeze to taste like Ice Cream)

Reddi Whip, Fat Free. 5 calories per 2 tablespoon

X:

Y:

Z:

A-Z RECIPIES NOTHING OVER 300 CALORIES!

A:

B:

Bagle - 1 Sara Lea Delightful Plain Bagel. 130 calories.

16 chocolate chips-30 calories.

2 Tablespoons fat free Cream Cheese-30.

TOTAL: 190 calories.

Toast bagel, microwave chocolate chips till soft/semi melty.

C:

Cupcake - Safeway's Angel Food Cake Muffins-70 calories.

4 tablespoons Fat Free Cool Whip/Semi Frozen-30

1 tablespoon of drizzle frosting-25.

125 calories. These cupcakes are VERY LARGE.

D:

E:

F:

G:

H:

I:

J:

K:

L:

M:

N:

Nachos - 22 Tostito's chips. 180 calories.

4 Tablespoon's Fat Free Sour Cream--50

2 slices fat free Kraft Singles--60

Forget the meat. Total calories? 290.

O:

P:

Pizza - 1 La Tortilla low carb tortilla--50 calories.

2 slices Kraft Fat Free Singles: 60 calories.

half 1/4 cup Pizza Sauce--15 calories

This will make a large personal pizza.

TOTAL CALORIES: 125. This pizza is not exactly Dominos, but it looks SO high in calories. Eat a slice or so in front of a parent, but keep in mind it's just for look and not for taste. Let the pizza cool for 5 minutes before you eat it.

Q:

Quisadilla- 1 La Tortilla Low Carb Tortilla-50 cals.

1 1/2 slice Fat Free Kraft singles. 45 cals.

TOTAL: 95 calories: LOOKS GREAT, because it's a seemingly high calorie lunch. Add some Purdue chicken, if need be.

R:

S:

Soup - Mushroom Leek Soup (taken from the message boards on anorexics.net)

2 leeks
1 small onion
5 cloves garlic
4 small bouillon cubes
2 cups sliced mushrooms

Chop all but the mushrooms, boil/simmer all excluding the mushrooms in 10-12 cups of water until vegetables are soft. Puree in a blender then add mushrooms and cook a bit more until mushrooms are done. Add salt and pepper to your liking
Total recipe has 228 calories (depending on the bouillon). If the recipe makes 12 cups that is 19 calories a cup!

Sandwhich - 2 slices Wonderlight bread-80 calories.

3 slices Oscar Mayer Shaved Turkey--25

1 tablespoon Fat Free Kraft mayo--10 calories. (optional)

1 slice Kraft FF cheese-30 calories.

LOOKS HIGH CALORIE! Perfect for a lunch. Add some Light Lays for a real high cal look :)

TOTAL CALORIES: 145 calories.

Grilled Cheese Sandwhich:

2 slices Wonderlight bread-80 calories

2 slices Kraft FF singles-60 calories.

140 calories total.

T:

Toast - Cinnamonlicious French Toast Stix (taken from Hungrygirl.com)

2 slices Wonder Light Bread cut into strips (can use a different bread if desired)
1/3 cup of Egg beaters
Splenda
Cinnamon
1/4 tsp Vanilla extract or 1/2 ounce Torani Sugar Free Vanilla Syrup

U:

V:

W:

X:

Y:

Z:

150 CALORIES & LESS.

A:

B:

Bagles - Weight Watchers, Sara Lee Delightful, Thomas Carb Counting bagels. 110-150 calories.

Breads - Weight Watchers, Lyons Crustless, Columbo, Sara Lee Delightful breads. 40-50 cals.

Orowheat Light 9 Grain bread - 40 cals per slice

Butter - Fat Free Promise Butter, 5 cals per tablespoon.

C:

Chicken- Foster Farms, 99% Fat Free Chicken breast cutlets, 3 for 100 calories.

Cheese - Light String Cheese--60 calories various brands.

Laughing Cow Cheese Bites. 5 for 35 cals

Cream Cheese - Fat Free Cream Cheese, 25-30 per 2 tablespoons various brands.

Cereal - Puffed Wheat cereal--quakers. 50 calories per 1 1/4 cup.

Rice Krispie cereal, 120 calories per 1 1/4 cup.

Puffed Rice Cereal, Quakers Brand. 50 calories per cup.

25% less sugar Fruit Loops, 120 calories per 1 1/4 cup

Cake - Sweet N Low Sugar Free Cake Mix: 800 calories per ENTIRE cake. (Small slices under 100 calories.)

Sugar Free & Low Cal cake - 150 calories per slice.

Butterfly Bakery's Sugar Free Angel Food Cake - There are 110 calories in 1/4 of the cake, about 60 grams.

Safeway Angel Food Cake Muffins, 70 calories per muffin.

Safeway Angel Food Cake, 800 per entire cake 100 per slice

Chips-Fat Free Pringles, 70 calories per oz.

Light Ruffles, 70 calories per oz.

Light Doritos, 90 calories per oz

Light Tostidos, 90 calories per oz.

Light Lays, 70 calories per oz.

Light BBQ chips, 70 calories per oz.

D:

Drinks - Sugar Free Red Bull, 10 calories per can. Speeds metabolism.

Arizona Diet Green Tea, 0 calories tastes SOOOO good. Target locations.

Diet Pepsi/Diet Coke.

Dressing - Fat Free Ranch dressing, 25 calories per tablespoon.

Fat Free Catalina, 25 calories per tablespoon

E:

Egg - Egg Beaters Egg Substitute. 30 cals per 1/4c

F:

Fudge - Sugar Free Fudgesicles, 35 calories.

G:

Granola Bars- Q-Smart 10g protein Bar, various flavors-120 calories

H:
Hot dog - Get Fat Free Ball Park Franks. 40 calories, and they BBQ great, as well as microwave.

I:
Icecream - Baskin Robbins Thin Mint Ice Cream. 90 calories per 1/2 cup.

Breyers Call Smart Ice Cream, 70 cals per 1/2 cup.

J:

Jelly - Sugar Free Smuchers.10 calories per tablespoon. Good on toast.

Jello - Sugar Free Jell-O. 10 cals per snack.

K:

L:

M:

Marshmallows - Mini Marshmallows: 25 calories per 13 mini marshmallows.

Marshmallow Dip-0 calories. www.waldenfarms.com

M