June 2006


Thank You…..! Burn The Fat Feed The Muscle Review……. Are you struggling with a weight problem? Have you tried every diet out there to lose weight? Me too!

I was looking for a healthy weight loss program and at 53 I was beginning to think that I would never lose weight┬ánothing would work and that my metabolism had come to a screeching halt. I decided that I was probably doomed to become the next Mrs Blobby and I should just go out and start buying skirts with elasticated waists. Then I bumped into a friend who looked fantastic and had lost a lot of weight (she’s 4 years older than me but now looks 10 years younger). She told me about Burn the Fat Feed the Muscle so I immediately went home and typed in Feed the Fat burn the Muscle, what a twit! fortunately for me it still brought up the site. I’ve so far lost 10lb on this healthy weight loss program and I feel rejuvenated. The only downside is the lack of recipes that I personally like but I have managed to find some variations and some that are around 250 calories per serving (which is plenty when your eating 5 times a day). I will post these on my blog shortly. Suffice to say that at the moment I am feeling very fit and confident that my new healthy weight loss program is working.

Burn the Fat, Feed the Muscle

Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach From New Jersey Teaches You How to Turbo-Charge Your Metabolism, Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation … Guaranteed! Discover How He’s Taught Thousands of People to Get Leaner Faster Than They Ever Thought Possible!
Even if You Have Less-than Average Genetics… Even If You’ve Never Succeeded at Losing Weight Before… Even If You Have Stubborn Fat Deposits That Don’t Seem To Budge…

Tom Venuto is a personal trainer & bodybuilder, one of the very few who has never used drugs or steroids in his quest to compete in the bodybuilding world. He spent a number of years when he was younger trying different diet programs & reading almost every book on nutrition that he could get hold of. He has combined all of the best information from his years of trial and error into his book Burn the Fat Feed the Muscle, also some of the combined experience of himself and other bodybuilders who might well in fact have the biggest accumulated knowledge of how to lose fat without losing lean muscle mass. Tom is a bodybuilder but you needn’t be a bodybuilder to follow his program: the program is, rather, for anyone who wants to lose fat. He estimates based on his customer database that over 60% of his customers for Burn the Fat Feed the Muscle are women.

The title Burn the Fat, Feed the Muscle reflects Toms overall philosophy of losing fat weight: rather than trying to starve the fat through overdoing calorie reduction in your diet, he recommends burning it off through exercise. Actually, there are four components to this program: attitude, good nutrition, aerobic exercise for reduction of body fat, and (anaerobic) strength training for building lean muscle mass which will also result in speeding up your metabolism so that it will burn more fat even when you’re at rest.

The nutritional focus in Burn the Fat, Feed the Muscle is on whole foods as opposed to refined foods and supplements and on methods of eating which will promote loss of fat and prevent loss of lean muscle mass and help promote its growth . Tom believes that most weight loss and body building magazines are just designed to sell and promote supplements.

If you want to find out more about this amazing book then

Click Here to get more info! and I’ll see you in the petite section at Macy’s .

Ta Ta for now Jan

July 1st 2006

Finally got round to getting the recipes together for the Burn the Fat Feed the Muscle program. You may find that you enjoy the selection that is included in the book and that ‘s ok but if you’re a little bit picky like me and want more choice then below are some of my favorite low cal healthy weight loss recipes all under 300 calories. A good tip I’ve found to cut down on prep time is to make these up in the larger quantities and freeze the extra portions. This way you can easily have lots of prepared meals in the freezer ready to pop in your bag to take to work. Preparing ahead and being organized really helps in your Burn the Fat Feed the Muscle program and helps you reach your healthy weight loss goals quicker.

Turkey & Spagetti Bake

Ingredients:8 ounces spaghetti, thin – cooked1/2 teaspoon olive oil2 cups turkey white meat, skinless, cooked and cubed
1 cup celery, chopped
1/2 cup onions, chopped
1/2 cup red and green bell peppers, chopped
One envelope turkey gravy mix (see note)
1 cup chicken broth
1/2 cup skim milk
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup white bread crumbs

Directions:Preheat oven to 350-degrees. Prepare a 2-quart casserole dish with cooking spray; set aside. Cook spaghetti according to package directions. In a skillet, heat oil over medium heat. Add turkey, celery, onions, and bell peppers. Cook until turkey is no longer pink and vegetables are tender. Stir in gravy mix, chicken broth, milk, salt, and black pepper. In a mixing bowl, combine spaghetti and turkey mixture. Pour into prepared dish. Bake for 30 minutes.
Note: Cook turkey gravy mix according to package directions.
Recipe makes six servings.

Nutrition information per serving:Calories: 282Fat: 3gProtein: 21gCarbohydrate: 41gCholesterol: 33mgSodium: 832Calories from fat: 9-percent

Meat Loaf Pizza Style Low Calorie Recipe

Ingredients:1 cup white bread crumbs
1 cup skim milk
2 pounds ground chicken breast, skinless
Two egg whites, whipped
1/2 cup onions, chopped
1/2 cup bell peppers, chopped
1/2 cup fat-free parmesan cheese
1 teaspoon salt
1 teaspoon oregano
1 teaspoon pizza seasoning
1/4 teaspoon black pepper
1 cup pizza sauce
1cup fat-free mozzarella cheese, grated
1 cup mushrooms, sliced

Directions:Soak top and bottom of a clay pot in water for at least 15 minutes. In a mixing bowl, combine bread crumbs, milk, chicken, egg whites, onions, bell peppers, parmesan cheese, salt, oregano, pizza seasoning, and black pepper. Press in pot.
Cover and place in cold oven. Set temperature to 400-degrees.
Bake for one hour.
Spread sauce on top. Then, top with cheese and mushrooms.
Cover, return to oven and bake ten minutes more.
Recipe makes eight servings.

Nutrition information per serving:Calories: 293Fat: 3gProtein: 37gCarbohydrate: 24gCholesterol: 69mgSodium: 855Calories from fat: 10-percent

Lettuce Tortilla Wraps Low Calorie Recipe

Ingredients:1 leaf green lettuce (approximately 6 x 4-inches)
2 slices of oven roasted turkey breast
2 slices tomatoes
1/2 teaspoon diced red onions
1/4 teaspoon mustard
1/4 teaspoon mayonnaiseSalt and pepper

Directions:Lay the lettuce leaf flat.
Place turkey slices on first.
Add red onions.
Evenly distrbute mayo and mustard.
Lay tomatoes on top.
Season with salt and pepper, to taste.
Tightly roll up the lettuce leaf.

Recipe makes 1 wrap.

Nutrition information per wrap:Calories: 152Fat: 2.8gProtein: 4gFiber: 1gCholesterol: 2mg

Baked Herbed Fish Low Calorie Recipe

Ingredients:2 pounds white fish fillets (halibut, sea bass)
2 tablespoons olive oil
1/2 teaspoon lite garlic salt
1/2 teaspoon marjoram leaves
1/3 teaspoon thyme leaves
1/4 teaspoon garlic powder
1/8 teaspoon white pepper
Two bay leaves
1/2 cup chopped onion
1/2 cup of white wine or skim milk
Lime/lemon wedges to garnish

Directions:Preheat oven to 350-degrees.
Wash fish, pat dry and place in dish.
Combine oil with lite garlic salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika.
Pour wine or skim milk over all.
Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork.
Serve with lime or lemon wedges.

Recipe makes four servings.

Gourmet Goulash Low Calorie Recipe

Ingredients:8 ounces no-salt-added tomato sauce
1 teaspoon worcestershire sauce
One clove garlic, minced
2 tablespoons brown sugar
1 tablespoon paprika
1-1/2 teaspoons salt
1/2 teaspoon black pepper
1/2 teaspoon olive oil
2 pounds ground chicken breast, skinless — cooked
1 cup onions, chopped
1/2 cup bell peppers, chopped
3 cups No Yolks noodles, cooked

Directions:In a mixing bowl, combine tomato sauce, Worcestershire sauce, garlic, sugar, paprika, salt, and black pepper. In a skillet, heat oil over medium flame. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Add tomato sauce mixture. Cook covered for 20 minutes. Meanwhile, cook egg noodle substitute according to package directions. Add cooked egg noodle substitute to chicken mixture.

Recipe makes eight servings.
Nutrition information per serving:Calories 232Fat 2gProtein 28g Carbohydrates 18gSaturated Fat 5gCholesterol 66mgSodium 473mgCalories from fat: 9-percent

Hearty Turkey Bake Low Calorie Recipe

Ingredients:3 cups mashed potatoes
1/2 cup fat-free cheddar cheese, grated
1-1/2 cup turkey light meat, skinless — cooked and chopped
1-1/2 cup frozen mixed vegetables — thawed and drained
10-3/4 ounce low-fat cream of mushroom soup
1/4 cup skim milk
1/2 teaspoon dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup fat-free cheddar cheese, grated

Directions:Preheat oven to 375-degrees.

Prepare a 1-1/2-quart casserole dish with cooking spray.
In a mixing bowl, combine mashed potatoes and 1/2-cup cheese.
Spoon potato mixture in prepared dish. Using back of spoon, spread pototoes across bottom and up sides of dish to form a shell.
In another mixing bowl, combine turkey, vegetables, soup, milk, mustard, garlic powder, and black pepper. Pour over potato shell.
Bake for 30 minutes.
Top with remaining cheese and bake three minutes more or until cheese has melted.

Recipe makes four servings.
Nutrition information per serving:Calories 187Fat: 2gProtein: 16g Carbohydrates: 26gCholesterol: 26mgFat: 2gSodium: 414mgCalories from fat: 11-percent
Italian Chicken and Peppers Low Calorie Recipe

For a delicious and attractive Italian meal, serve Italian Chicken and Peppers over pasta.
Ingredients:1 pound boneless, skinless chicken breasts (4 half breasts)
3/4 teaspoon Italian Seasoning
1/4 teaspoon ground black pepper
3 teaspoons olive oil,
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips
1/4 teaspoon garlic powder
3 tablespoons balsamic or red wine vinegar
2 teaspoons honey
Directions:Place chicken breasts between 2 pieces of wax paper or plastic wrap and pound to 1/2-inch thickness. Sprinkle on both sides with Italian seasoning and pepper.
Heat 2 teaspoons oil in large nonstick skillet over medium heat. Add chicken breasts and cook 4 minutes on each side or until no longer pink in center. Remove to serving dish and keep warm.
Heat remaining 1 teaspoon oil in skillet. Add red and green bell peppers and garlic powder. Cook 3-4 minutes, stirring constantly, or until bell peppers are tender. Spoon over chicken.
Add vinegar and honey to skillet. Cook 1 minute, stirring constantly. Spoon over chicken and bell peppers.

Recipe makes four servings.
Nutrition information per serving:Calories: 206Fat: 6gCholesterol: 68mgSodium: 79mgCarbohydrates: 9gProtein: 28g

Oriental Chicken A La Microwave Low Calorie Recipe

Ingredients:4 tablespoons white wine, divided
1 tablespoon low-sodium soy sauce
One large clove garlic, minced
1 teaspoon honey
1/2 teaspoon grated lemon peel
One packet granulated sugar substitute
1/4 teaspoon ground ginger
1/4 teaspoon paprika
4 chicken cutlets (about 1 pound)
Few grains ground black pepper
1 teaspoon sesame seeds
1 teaspoon cornstarch
Chopped green onion and fresh parsley for garnish

Directions:In shallow 1-1/2-quart micro-proof dish, combine 1-tablespoon wine, soy sauce, garlic, honey, lemon peel, sweetener, ginger and paprika. Add chicken and turn to coat. Cover and refrigerate several hours.
To promote even cooking, tuck under any thin ends of chicken. Spoon marinade over chicken. Sprinkle with pepper and sesame seeds. Cover tightly with wax paper. Cook on medium-high power six to eight minutes or just until cooked through, turning dish if chicken appears to be cooking unevenly. Remove chicken to serving dish and keep warm.
In glass measuring cup, stir together cornstarch and remaining 3-tablespoons white wine; stir into drippings in dish. Cook, uncovered, on high power one to two minutes or until sauce thickens slightly. Pour over chicken. Sprinkle with green onion and parsley.

Recipe makes four servings.
Per serving: 170 calories.

July 25th 2006

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