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Health Project

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Health Project - Page Text Content

BC: By : Lauren Bradshaw Omar Murad Serjio

FC: Diet Riot | The Turbulence of Losing Weight

1: Mary Jane wants to lose weight so she decided to follow a nutrition plan in order to reach the desired weight . Mary Jane has cut out all red meats and does not eat after six o'clock.Her meat and protein consists of white & lean meat and lots of beans. | -Age: 16 | -Weight: 250 | -Desired Weight: 110 -130 | -Height: 5'2 | -Exercise: 30 mins a day

2: Veggies | dark veggies 2 cps | green beans red potatoes egg plant | Orange Veggies carrots 780.z | Dry Beans | Fruits | Apples | Fresh not frozen, or canned | Melons Bananas Cucumber Peaches Grapes Plums | Grains | Oatmeal | Whole Wheat Toast | Whole Grain Cereal | Bran-Muffin

3: Fats, Oils, Sweets | Donut or small piece of cake | Dairy | 1 cup of 2% or low fat Milk | 0.5 cp of cheese | 0.5 cp yogurt | Proteins | Whole meat chicken | Fish | Peanuts Less saltine

4: Breakfast Is The Most Important Meal | Oatmeal Flavored or Unflavored (1 cup) Honey Bunches of Oats w/1% lowfat milk Raw Grapefruit w/Splendid sugar Diet High Fiber Multi-grain Toast Apple Slices Scrambled Eggs(cooked without fat) Fiber One Cereal

5: Of The Day Serving It Up In A Healthy Way

6: Turkey Bacon Breakfast Burritos | Ingredients 10 Slices TURKEY BACON, cut into 1/4-inch pieces 1/2 Cup green pepper, seeded and chopped 1/2 Cup onion, chopped 5 eggs 1/2 Cup skim milk 1/4 Teaspoon pepper 1 Cup reduced-fat Cheddar cheese, grated 10 8-inch flour tortillas As needed Salsa Directions 1. In large non-stick skillet, over medium heat, cook bacon, green pepper and onion 12 to 15 minutes or until bacon is lightly browned, stirring frequently. Regulate heat to prevent sticking and burning; remove skillet from heat. 2. In small bowl combine eggs, milk and pepper. Pour egg mixture over bacon mixture. Return skillet to low heat for 2 to 3 minutes or until eggs are almost done; stirring frequently. Remove skillet from heat and stir in cheese. 3. Place 1/4 cup egg mixture on lower 1/3 of each tortilla. Roll tortilla and place in 9 X 13-inch microwave-safe dish; cover with plastic wrap. Cook in microwave oven at HIGH (100% power) 2 to 3 minutes or until burritos are hot. 4. To serve, drizzle salsa over burrito. Makes 10 servings (1 slice turkey bacon each.)

7: Nutritional Info Amount Per Serving Calories: 259.6 Total Fat: 9.5 g Cholesterol: 121.3 mg Sodium: 525.9 mg Total Carbs: 29.8 g Dietary Fiber: 1.9 g Protein: 12.9 g | Alternative For Bacon Lovers

8: Sausage, Mushroom and Broccoli Quiche | Makes 8 servings A healthy meal for breakfast, lunch or dinner Ingredients 6 egg whites 1/4cup 2% cottage cheese 1/4cup shredded colby cheese 1cup soy milk 1/4cup flour 1tsp garlic, minced 6medium mushrooms, sliced 1cup broccoli, chopped 12ounces turkey, sausage

9: Directions Cook sausage and crumble. Cut mushrooms and broccoli Mix egg whites, cheeses, milk, flour, and garlic. Add mushrooms, broccoli and sausage. Pour into a greased 9" pie pan. Bake at 350 degrees for 30 minutes.

10: Lunch Time | Spinach Lasagna(vegetarian) Tuna Egg Salad Baked Beans Greens(cooked without fat0 Baked Battered Fish Fillet Whole Wheat Spaghetti or pasta(dry&&cooked)/Garlic Bread Mung Bean Needles Anchovies Garlic and Herb Lunch Wrap Chicken Nachos(lowfat cheese)

12: Lunch | Blueberries (raw) Spinach Lasagna (vegetarian) | Grapes 1% milk (low fat) Tuna Egg salad (with celery, mayo)

13: V-8 juice (tomato-vegetable juice) | Dried Fruit (apricot, apple, etc.) Whole wheat spaghetti or pasta (plain)

14: Spinach Lasagna Recipe | Makes 12 Servings Ingredients 12ounces frozen spinach 1pound low-fat ricotta cheese 2 egg whites 3/4tsp pepper 1/2tbsp oregano 4cups part-skim mozzarella cheese 1tsp oil 32oz tomato sauce 16ounces noodles, lasagna uncooked 1cup water 1pound ground turkey 1/2cup carrots, shredded 1 basil, to taste 1 garlic, to taste

15: Directions Cook turkey, add carrots, add sauce Cook spinach and drain spinach well, set aside Mix ricotta chees, egg, pepper, garlic, basil, oregano and half mozza cheese, add spinach. Coat lasagna pan with oil and preheat oven to 350 Alternate layers of tomato sauce, noodles, and cheese mixture, finishing with tomato sauce. Sprinkle remaining mozza cheese Poor water around edge of pan Cover tightly with aluminum foil and bake for 75 mins Let stand to cool for 15 mins before slicing

16: Amy's Health Pizza | Ingredients 1) Whole Wheat Tortilla, 1 serving 2) Red Ripe Tomatoes, 6-8 slice, very thin sliced 3) Oregano, ground, .5 tbsp 4) 1 oz Gated low fat Provolone Cheese 5) Extra Virgin Olive Oil, .5 tbsp | Directions Pre heat oven 350*F Spray tortilla shell with fat free cooking spray lay flat on a pizza pan or cooking sheet Cook for 3-5 min just to a light toast Take out of oven spread tomatoes on it sprinkle half the oregano all over the pizza then sprinkle the cheese and dribble the olive oil over the top then sprinkle the rest of

17: the oregano over the cheese put back in oven cook until cheese is well melted and bottom of tortilla is light brown. | A Little Something For My Pizza Addicts | Nutritional Info Servings Per Recipe: 1 Amount Per Serving Calories: 315.3 Total Fat: 18.1 g Cholesterol: 19.6 mg Sodium: 655.8 mg Total Carbs: 30.2 g Dietary Fiber: 6.0 g Protein: 12.3 g

18: Got The Munchies?? | 1/4 cup tofu 1 1/2 cups tropical V-8 Splash or other pineapple/citrus blend 1/4 cup plain non fat yogurt 1/2 banana Frozen strawberries, pineapple, and mango water or soy milk to taste/consistency Optional: 3 or 4 baby carrots (you’ll never know they’re in there!) 1 tbs. wheat germ or 4-5 almonds Bahama Mama Smoothie

20: Every Fat Kid Loves Cake | Ingredients 2 cups sugar 1-3/4 cups bleached flour 3/4 cups cocoa 1-1/2 tsp baking soda 1-1/2 tsp baking powder 1 tsp salt 1 cup skim milk 3 egg whites (discard the yolks) 1/2 cup unsweetened applesauce 1 tsp pure vanilla extract 1 cup boiling water

21: Now Every Healthy Person Can!! | Directions Combine dry ingredients in a large bowl. Beat together the milk, egg whites, applesauce and vanilla; add to dry ingredients. Add boiling water and beat at medium speed for 2 minutes. (The batter will be very thin.) Pour into 13x9 baking pan coated with nonstick cooking spray. Bake at 350 for 30 minutes, or until toothpick inserted near the center comes out clean. Number of Servings: 18 | Nutritional Info Servings Per Recipe: 18 Amount Per Serving Calories: 151.4 Total Fat: 0.6 g Cholesterol: 0.3 mg Sodium: 288.2 mg Total Carbs: 35.2 g Dietary Fiber: 1.6 g Protein: 3.0 g

22: ?What's For Dinner? | Pasta Salad W/ Chicken& Veggies Chef Salad (low Cal French Dressing) Baked Chicken Breast(no skin) Dry Beans(cooked without fat) Pasta Salad Yellow Corn on the Cob Black eyed Peas Chicken,veggies& noodles(tomato sauce) Spaghetti, macaroni, pasta ( plain) Gefilite Fish Baked Chicken Drumstick(no skin)w/ Barbecue sauce Spaghetti Squash

24: Ingredients 1 cup raw lentils 1 tablespoon Olive oil 2 cloves garlic, minced 6 ounces white mushrooms 5 ounces (l/2 package) thawed frozen spinach 1 tablespoon natural soy sauce 2 tablespoons wheat germ freshly ground pepper to taste dash nutmeg 1 cup firmly packed grated Gruyere or Vegan Cheese Filling 1 tablespoon olive oil 1 cup chopped onion 1/4 cup dry bread crumbs (I make my own and use 5 seed wholemeal bread) 1 cup coarsely mashed potato (from about 1 medium cooked and peeled potato) teaspoon each: seasoned salt, dried thyme, and dried basil freshly ground pepper to taste curly parsley for garnish | Vegan Roast Dinner Lentil and Mushroom Loaf with Savory Potato Filling | Nutritional Info Servings Per Recipe: 8 Amount Per Serving Calories: 162.0 Total Fat: 8.5 g Cholesterol: 14.9 mg Sodium: 219.5 mg Total Carbs: 13.8 g Dietary Fiber: 3.7 g Protein: 8.9 g

25: Directions Rinse and sort the lentils. Combine in a heavy saucepan with 4 cups water. Bring to a boil, then lower the heat and simmer, covered, until the lentils are tender, about 45 minutes. Drain. Preheat the oven to 350 degrees. Heat the oil in a large skillet. Add the garlic and mushrooms and saute over medium heat, stirring, until the mushrooms are wilted. Stir in the spinach, lentils, soy sauce, and wheat germ. Grind in some pepper and add the nutmeg. Cook, stirring, until the mixture is heated through, then stir in the soy cheese. Lightly oil a 9- by 5- by 3inch loaf pan, preferably glass. Pour in about 2/3 Of the lentil mixture. Press some of the mixture up the sides of the pan to create a shell about inch thick. Transfer the remaining lentil mixture to a small bowl and reserve until needed. Rinse the skillet and heat the oil. Add the onion and sautee until golden brown. Add the remaining filling ingredients and saute, stirring occasionally, for 5 minutes. Transfer into the shell created by the lentil mixture, then cover the top with the reserved lentil mixture. Bake for 40 to 45 minutes, or until the top is crusty. Remove from the oven and let the loaf stand for 10 to 15 minutes. Slide a spatula or knife around the edges to loosen it. Cut slices and arrange them on an oblong dish. Garnish with parsley and serve. Number of Servings: 8

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  • By: Mary J.
  • Joined: about 5 years ago
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About This Mixbook

  • Title: Health Project
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  • Started: about 5 years ago
  • Updated: about 5 years ago

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