Shrimp & Crab Wrap

Shrimp & Crab Wrap

Shrimp and Crab Wrap

12   Pre-cooked Shrimp, chopped

1/2 Cup Imitation Lump Crab

4     Tbsp. Fat-free Plain Greek Yogurt

1     Heaping Tbsp. of Dry Ranch Dressing Mix

1/2 Small Tomato, chopped

1/4 Cup Shredded – Reduced Fat Cheddar Cheese

2     Large Lettuce Leafs

2     Whole Wheat Tortillas

Directions:  Chop pre-cooked shrimp, crab meat, and tomato; add to mixing bowl.  Stir Greek Yogurt and Dressing Mix into the same bowl.  Place large lettuce leaf on each tortilla, top each with 1/2 of the seafood mixture, and sprinkle each with 1/2 of the cheese.  Roll into a wrap and enjoy!

Serves:  2

Total Calories: 234   Carb=28g Prot=27g Fat=2.8g

Tiffany’s Tip:  If you are not a seafood fan, you can swap the shrimp and crab meat out for canned chicken, diced chicken breast, leftover turkey, or leftover pork tenderloin!

Chicken Fajitas by Ellipse

Hi Everyone~

Making your own chicken fajitas at home can save you tons of calories and fat!  When dining out, while fajitas may be the best choice on the menu, they are typically prepared in butter and oil.  This only adds unneeded fat and calories.  The average serving of Chicken Fajitas at a restaurant contains 760 calories and 19 grams of fat.  This DOESN’T include any condiments such as sour cream, cheese, guacamole, etc….  Beware of those extras….they’ll get you every time!

Chicken Fajitas by ELLIPSE!

3 Boneless Skinless Chicken Breasts

2 Medium Green Peppers

2 Medium Red Peppers

1 Large Onion

1 Clove Garlic

8 Whole Wheat Tortillas

Fresh Lemon Juice

Taco Seasoning Mix

Directions:  In a non-stick skillet, add a ¼  cup water and 3 chicken breasts and heat over med-high heat.  Boil the chicken in the skillet and shred as chicken is cooked.  Add water as needed.  When chicken is cooked, add 2 tablespoons of taco seasoning mix.

Meanwhile, heat a separate skillet over medium heat and add 1 tablespoon of lemon juice and 1 clove of minced garlic.  Let cook for about 2 minutes, and then add sliced peppers and onions.  Mix onions and peppers and add a splash of water to pan to help soften the veggies.  When cooked through, squeeze additional lemon juice over the top.

Serve chicken and veggies on whole wheat tortillas and enjoy!

Serves:  4

Total Calories: 307   Carb=21g Prot=44g Fat=6.8g

Tiffany’s Tip:  Once you have your chicken and veggies wrapped into your tortilla, top with a dollop of Fat-free Plain Greek Yogurt!  This adds a touch more protein and very few calories.  Greek Yogurt is always a great swap for sour cream!

Turkey Reuben by Ellipse

Hi Everyone~

Here is a low-fat Turkey Reuben recipe that I think is awesome!  This is a staple in our house as it offers a ton of protein, complex carbohydrates, and the zippy flavor of the sauerkraut!  A Reuben sandwich is traditionally served with Thousand Island dressing.  Be careful…..this dressing can add lots of fat and calories to your healthy sandwich!  If you must, go for a low-cal or fat-free version and measure out 1 serving.

Turkey Reuben

4 Oz. Sliced Turkey Breast

1 Slice Reduced Fat Swiss Cheese

2 Slices Whole Wheat or Rye Bread

1/4 Cup Sauerkraut

Directions:  In a skillet, warm turkey over medium heat.  Meanwhile warm the sauerkraut.  When the sauerkraut is warm, place it on top of turkey in skillet, top with slice of cheese, and cover skillet.  When cheese is melted, place ingredients on toasted bread and enjoy!

Serves:  1

Total Calories: 247   Carb=22g Prot=34g Fat=6.2g

Tiffany’s Tip:  This is easy to make for a crowd!  Get out the griddle, warm the meat, separate it in separate stacks, and add the sauerkraut and cheese!  DONE!!  Serve and enjoy!

Stop looking in the Rear View Mirror!

I’ve been reflecting a lot on 2010 over the last month.  No doubt it’s been a crazy year in my life, personally and professionally.  This time of year is always a great time to consider your goals for the next 12 months, but I was focusing on 2010 to help me set my goals for 2011.  This can be good and bad.  My grandma used to say “if you don’t know where you’ve been, you’ll never know where you’re going.”  This was usually followed by a great story about the “old days”.  That’s GREAT advice, too, however, I found that I was also getting hung up on what went wrong in 2010 and was using that to set my 2011 path.

Look forward.... Not back...

So, a good friend suggested I stop looking in the rear view mirror!  More Great Advice!  I read a blog written by an amazing colleague, Alwyn Cosgrove, who discussed a “process goal”.  This is a goal that’s not necessarily an “outcome goal” like, I will lose 10 pounds by March 1st, but it’s a simple “do this” goal that I can make constant progress towards.  My process goal is to workout at least 4x a week.  My schedule is hectic and I’m not teaching as much, but this is a goal I can accomplish and will keep me on the path of good health.  I’ll keep these workouts INTENSE, so my time is WELL SPENT!

I have A LOT of goals for 2011, but I know from experience that many of us try to accomplish all of our goals too quickly and we end up sabotaging our efforts.  Alwyn actually spoke to this subject, too.  He suggests a “goal snowball”.

1) List five or six behaviors you need to improve or change to reach your goals. What do you need to be doing that you’re not doing? What bad habits do you need to kick? What good habits do you need to instill?

2) List these things from easiest to hardest.

3) “Maintain” all your other goals and focus your attention on the first thing on your list (the easiest one.) Spend two weeks just focusing on achieving that goal so that it becomes a habit.

4) Once that change has been made and ingrained, move up to the next item on your list and focus your efforts there.

I’ve created a plan, a “path” so to speak for 2011.  It’s personal and professional and my list is long, but, I BELIEVE it’s accomplishable (is that a word?!?)!  Have you laid your path?  I suggest you do.  And share them with a support person who will keep you accountable.  I’ll be blogging a lot more in 2011, so stay tuned.  I’m using my blog as a way to journal my path, it will include personal and business and fitness related topics, but I hope you can pull something from a few that will enhance your path in 2011.

Happy New Year!  Please share your goals below in comments, as WRITING them down is KEY!