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Joining the 6k club

Wow, I did a bad job this week of focusing in on all of my goals, but I was able to accomplish a lot.  The thing I am proud of the most is the fact that I broke through the barrier and joined the 6k club.  I burned 6078 calories this week and now I am going to try and keep it there!

It also marked the first time in over 4 months that the scale didn't move down.  But I now know enough to keep plugging along and moving forward.  I am making some small adjustments to my exercise routine and look forward to hopefully getting outside for some jogging if the weather cooperates.

It's funny but when you think back on your previous 7 to 10 days it is really easy to pick items that combined together can really derail your dietary goals.

An area I am going to focus on is sleep, I have been doing a lot of research and I know that I am probably not getting enough on a daily basis, so this week I will be doing a little sleep study to try and determine my sleep needs.

Made the plunge and finally switched over to an iPhone 4s, they wanted $65 for a new battery for the Evo and the iPhone was $199 so I figured it was worth the difference.

Now on to the details of the week:

Diet
Calorie goal of under 1610  - 5 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 18% / 15% goal
Fat Macro 42% / 40% goal
Protein Macro 40% / 45% goal

Exercise 
Strength/Cardio routine - 7 out of 7 days
Minutes working out for the week - 490 / 270 goal
Calories burned for the week - 6078 / 3500 goal
200 Ab Crunches w/ 20lb resistance - 7 out of 7 days
C25K - Week 6 Completed - again
Saturday Challenge Last Week - 3.2 miles in 46.25 minutes
Friday Challenge This Week - 2.2 miles in 33:50 minutes

Weight Loss
This week = -0 pounds
Month to date = -5.5 pounds / -12 pounds goal
Since joining MFP 10/3/11 = -63 pounds
Since finally being sick of my weight January 2011 = -92 pounds

Positives for the week
Surpassed 6000 calories burned in a week for the first time since adding fittness to my lifestyle changes
Another week of indoor soccer
Got the jeans back from the tailor and they are looser than when I bought them, should have gone with the 42's
Went shopping to buy some new running shoes, shirts and another new belt, that makes two since Thanksgiving
Wrote a blog on my low carb cranberry muffins
Did another 2 sessions of "The gift of yoga"
Completed 5 of 5 goals at work this week

Things to learn from for the week
That if I let my guard down, sodium likes to kick me in the nuts
I have a 28 year old mind in a 43 year old body, I am no longer Pele on the pitch.  
New running shoes make a ton of difference in keeping your feet happy
Women are so funny when it comes to dating, relationships and their approach to life

This weeks exercise/health talk
Was reading an interesting article on health.com yesterday and it was about how if you sit for just a few hours, your body stops making a fat-inhibiting enzyme called lipase, researchers at the University of Missouri–Columbia found. 

Stand and stretch every hour, and you'll boost your metabolism by about 13% or fidget all day (tap your feet or bounce in your chair) and increase calorie burn by 54%, says research published in The American Journal of Clinical Nutrition. I hope the people at work get use to me fidgeting this week!

Another issue I researched was sleep and I read some good stuff from Michael Breus, PhD, author of "The Sleep Doctor's Diet Plan."  He talks about how a lack of sleep puts your body into a carb and fat craving survival mode.

So in the article I read he talks about doing a week long study on how much sllep you require.  So starting tonight I will give it a try.  From his book: "Go to bed seven and a half hours before you need to get up. If you awaken before the alarm, you can get by with less sleep. But if you hit snooze, you may need eight, even nine, hours a night to wake up refreshed, recharged, and ready to burn some fat."

Quote for this week
Be what you are. This is the first step toward becoming better than you are.

Goals for this week
Get more active during the work day, walk around, etc. 
Complete Week 7 of C25k 
Try one new recipe
Reach my diet and exercise goals
Finish specs for an online sales force automation system at work 
Update my plan of attack at work
Rearrange/clean out storage room in basement - need to finish this one
Try to organise a drop in session at the new place on 696 & mound
Try to schedule a whirlyball tourney at work

How about you MFP friends?  If you haven't posted yet, let me know how you did this week.  Leave me a message about your upcoming week and I will besure to check in with you during the week to see how things are going!

Adjustments to my workouts

So I decided to tweak my workouts just a little starting next week (well I may actually start with today's pull session).

Big change is that on Day 2 & 4 I will be doing a hybrid superset circuit, doing three exercises in a row with a plyometric exercise between each group of three.

Revamped Day 6, my leg & Ab day with some new exercises also.

For Day 1 & 3 I added in some leg/ab/core exercises to go with my running

Day 5 stays the same as it has been the last few weeks

Day 7 is open for either rest or a full body plyometric circuit

Here is the breakdown: 

DAY 1    Legs, Abs + C25K 

Body Part            Exercise Name 
Upper Legs         Smith Machine Squat 
Upper Legs         Smith Machine Stiff-Legged Deadlift
Abs        Crunches w/ 20lb resistance 200 
Cardio   C25K Program

DAY 2    Push (Chest/Triceps/Shoulders) 

Body Part            Exercise Name 
Cardio   Elliptical - 300 Sec Run / 60 Sec Walk 20 minutes Total 
Chest    Barbell Bench Press 
Chest    Barbell Incline Bench Press 
Chest    Cable Cross Over 
Snowboarders  120 seconds 
Chest    Barbell Wide Grip Decline Bench Press 
Chest    Dumbbell Decline Fly 
Chest    Machine Fly 
Snowboarders  120 seconds 
Triceps  One Arm extensions 
Triceps  Pushdown - Rope Attachment 
Triceps  Pushdown - Vbar Attachment 
Depth Jumps     120 seconds 
Shoulders            Seated Dumbbell Military Press 
Shoulders            Smith Machine Overhead Shoulder Press 
Shoulders Standing Low-Pulley Deltoid Raise 
Cardio   Elliptical - 300 Sec Run / 60 Sec Walk 20 minutes Total 
Abs        Crunch Machine 200 w/ 20lb resistance  

DAY 3    Legs, Abs + C25K 

Body Part            Exercise Name 
Upper Legs         Dumbbell Lunge
Abs        Side Bridge 100 
Abs        Crunches w/ 20lb resistance 200 
Cardio   C25K Program Week 6 Day 1 

DAY 4    Pull (Back/Biceps/Traps) 

Body Part            Exercise Name 
Cardio   Elliptical - 180 Sec Run / 60 Sec Walk 20 minutes Total 
Back       Seated Lat Pull down 
Back       Seated Row 
Back       ISO Row 
Depth Jumps     120 seconds 
Biceps   EZ-Bar Curl 
Biceps   Overhead Cable Curl 
Biceps   Hammer Curls with Rope 
Lateral Depth Jumps       120 seconds 
Shoulders            Dumbbell Shrug 
Shoulders            Barbell Shrug 
Back       Middle Back Shrug 
Cardio   Elliptical - 180 Sec Run / 60 Sec Walk 20 minutes Total 
Abs        Crunch Machine 200 w/ 20lb resistance 

DAY 5    Cardio 

Cardio   Indoor Soccer
Cardio   C25K Program 

DAY 6    Legs + Abs Focus 

Body Part            Exercise Name 
Cardio   Cycling - 5 min @ 90 RPM / 1 Min @ 80 RPM 20 Minutes Total 
Upper Legs         Hack Squat Pyramid 15-12-9-6-9-12-15
Lower Legs         Smith Machine Reverse Calf Raises
Lower Legs         Seated Calf Raise 
Lower Legs         Standing Machine Calf Raise
Upper Legs         Leg Extensions 
Upper Legs         One-Legged Kickback
Upper Legs         Seated Leg Curl 
Abs        Dumbbell Side Bend 100 
Abs        Standing Cable Lift 100 
Abs        Crunch Machine 200 w/ 20lb resistance  

DAY 7    Full-Body Plyometric Circuit or Rest 

Low Carb Cranberry Pecan Muffins

What would be a healthy snack on a cold and dreary day, in the middle of winter, I thought to myself Sunday morning?  

A cranberry pecan muffin sounded like the perfect idea to help me through the day.  I did some searching on the web and found a few ideas, so off to the kitchen I went.  I started off looking at some substitutions for a recipe I found on sparkrecipes.com and before I knew it the mixing bowls were full and the oven was preheated.

I shared this recipe with DCJackson50 and after she tasted a couple of them she left work early to go home and try a batch of her own with blueberries and lemon zest (last picture on the post).

The calorie break down, based on 15 servings per a batch is: 

Mine - 63cals - 2g of Protein, 5g of Fat, 7g of Carbs, 4g of Fiber, 3g of Sugar

Sparkrecipes.com's - 105cals - 4g of Protein, 8g of Fat, 6g of Carbs, 4g of Fiber

Food.com's - 198cals - 4g of Protein, 10g of Fat, 25g of Carbs, 2g of Fiber, 10g of Sugar

Ingredients 

  • 1 1/4 cup flax seed meal
  • 1 tsp baking powder
  • 3 tbsp cinnamon
  • 1 tsp nutmeg
  • 1/2 tsp salt
  • 1/2 cup splenda
  • 1 cup egg beaters
  • 4 oz unsweetened applesauce
  • 1/2 cup Da Vinci's Vanilla sugar free syrup
  • 1 tbsp vanilla
  • 4 tbsp whole dried cranberries
  • 1/4 cup chopped pecans

Directions 

  1. Pre heat oven to 350
  2. Liberally butter the muffin tins, makes 12 muffins with enough batter to make 3 more if you want to dirty up an extra muffin tin, or just put the remainder in a cereal bowl and cook in microwave for about 1min and 30 sec, and have a really big muffin. 
  3. Do not use muffin liners they will stick.
  4. Pour hot water over cranberries and let sit for 5 minutes.
  5. Mix wet ingredients and dry ingredients seperatly and then combine, minus the carnberries & pecans you don't use them yet.
  6. Fold in cranberries & pecans.
  7. Fill each muffin cup up about 1/2 to 3/4 full.
  8. Bake for about 20 minutes or until toothpick comes out clean. 

These will keep for about a week in the refrigerator and 3 months inthe freezer.

Here are a couple of pictures of the finished muffins: 

When does 25% equal a half

Weekly update 2/19/12

I officially hit the halfway point of my journey this week!  My goal when I started was to reach 185 and with my weigh in on Friday I am now down 92 pounds!  That means that over the past 54 weeks I have lost over 25% of the weight I started at.

As I workout and add activy back to my life I constantly share thoughts with my MFP friends about what final weight will be good for me.  I think as I get closer to goal, I may adjust my finishing number, but I will deal with that then.

This week I also went in for my 8 week check up and the Dr. ordered up the whole range of tests so I will be waiting for the next week or two to see the results.  Last checkup all of my numbers had improved drastically, so I am hoping that trend will continue!  

One funny side story I will share with you was the little fitness test he has me do.  It basically consists of stepping on and off a 12" box for 3 minutes and then checking your heart rate.  When he had me do this a year ago, my heart rate was 142 after I had finished and I could hardly catch my breath.  That prompted a full range of dopplers, MRI's, EKG's, etc.  All of the tests showed no damage or blockages, but things were bound to start happening if I didn't make changes soon.

I slowly progressed over the year when we would do this test and in December when we did it he recorded a 116.  The big thing I added after that visit in December was the C25K program and this week I recorded a 102, which is considered above average for my age.  

The best part is that when the Dr. came in to the exam room he sort of yelled at the nurse for not having had me do the test yet, when we both said I was already done he laughed and said "I am use to seeing people sweaty and flushed, so I just assumed you hadn't done it yet"

I talked with the dietitian at the end of my visit and now that I have reached the point I am at and based on reviewing my food diary for the last 8 weeks, she adjusted my intake down to a top end of 1650 calories on non exercise days. On exercise days she wants me to add a high protein drink or meal that will account for at least 1/4th of my exercise calories.

So I figured I would adjust my MFP goals based on my current weight and it came up with 1610, so I guess they are pretty much on the same page.

Now on to the details of the week:

Diet
Between calorie goal of 1400 and 1610  - 7 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 20% / 15% goal
Fat Macro 40% / 40% goal
Protein Macro 40% / 45% goal

Exercise 
Strength/Cardio routine - 7 out of 7 days
Minutes working out for the week - 476 / 270 goal
Calories burned for the week - 5938 / 3500 goal
130 Ab Crunches w/ 20lb resistance - 7 out of 7 days
C25K - Week 6 Completed - again
Saturday Challenge Last Week - 3.2 miles in 46.50 minutes
Friday Challenge This Week - 2.1 miles in 31:10 minutes

Weight Loss
This week = -2.5 pounds
Month to date = -5.5 pounds / -12 pounds goal
Since joining MFP 10/3/11 = -63 pounds
Since finally being sick of my weight January 2011 = -92 pounds

Positives for the week
Did 400 reps worth of ab exercises on Saturday
Another week of indoor soccer
Finally broke down and bought some new wranglers.  42's were just way to tight, so I went with 44's, which now fit nicely.  Less than 120 days ago I had that same struggle between 52's & 54's, lol
Wrote a blog on my Chicken Makhani recipe
added some new stretching exercises in to the mix this week
Did 30 minutes of "The gift of yoga"
Completed 3 of 4 goals at work this week
 
Things to learn from for the week
zero cal drinks can be loaded with carbs
I have a 28 year old mind in a 43 year old body that wasn't treated nicely for way to long.  
I love Lebanese food
 
This weeks exercise tip
I am officially moving the recipe of the week into it's own blog post.  I will now use this space for an interesting exercise tip that I find while searching the web.

Many people ask me "What is this Plyo stuff you listed in your exercise log?"  So today I will attempt to answer that question.

Plyometrics (Plyo) is a series of exercises that are designed to produce fast, powerful muscle movements.  They help build a base for allowing your muscles to build a strong contraction in a short time frame which has several benefits.  The biggest benefit is that these exercises help with injury prevention, but they also help build overall power in your movements.

The most popular plyo exercises are based around a jump.  I add 2 or 3 minutes worth of these in between my standard sets.

Here is a list of popular exercises, maybe you can find a couple to incorporate into your daily routine!


Quote for this week
To keep a lamp burning, we have to keep putting oil in it.

Goals for this week
Complete Week 6 of C25k again and try to get my time under 45:00 
Try one new recipe and write a blog post about it
Reach my diet and exercise goals
Finish specs for an online job application system at work and complete automation of forms
Update my plan of attack at work
Rearrange/clean out storage room in basement - need to finish this one
Try to organise a drop in session at the new place on 696 & mound
Try to schedule a whirlyball tourney at work

How about you MFP friends?  If you haven't posted yet, let me know how you did this week.  Leave me a message about your upcoming week and I will besure to check in with you during the week to see how things are going!

Low fat & Low carb Chicken Makhani

 I was in the mood for some Indian fare this week and a Chicken Makhani dish sounded like just the right thing to quench my hunger!

I found a recipe on the web at Allrecipes.com and decided to tweek it with the items I had on hand and what I found was a way to make a healthy version that kept the spice and flavor profile of the original dish, while slashing the carbs and fat to a fraction of what they typically are.

The calorie break down, based on 4 servings per a batch is: 

Mine - 229cals - 32g of Protein, 4g of Fat, 9g of Carbs, 2g of Fiber, 5g of Sugar

Allrecipes.com's - 408cals - 23g of Protein, 28g of Fat, 16g of Carbs, 2g of Fiber, 5g of Sugar

Here are the ingredients I used in this batch:   

  • 2 sprays of pam
  • 20 ounces boneless, skinless chicken breast, cut into bite-size pieces
  • 1 pinch cayenne pepper
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 5 green onions, sliced
  • 8 ounces sliced mushrooms
  • 6 mini sweet peppers - Red, Yellow and Orange
  • 2 teaspoons lemon juice
  • 1 tablespoon ginger minced
  • 1 clove garlic minced
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 cup nofat greek yogurt
  • 1 cup coconut milk, light
  • 1/2 can tomato paste
  • 1/4 teaspoon cayenne pepper, or to taste
  • 1 pinch salt
  • 1 pinch black pepper

Here are the directions:  

  1. Heat a large saucepan over medium high heat. 
  2. Add 2 sprays of pam and add chicken, pinch of cayenne, tsp of chili powder and tsp of cumin. Cook chicken until lightly browned, about 10 minutes
  3. Add green onions and cook until they are soft
  4. Lower heat as needed and add mushrooms and peppers and cook until tender
  5. Stir in lemon juice, chili powder, cumin, ginger and garlic. Cook, stirring, for 1 minute. 
  6. Add tomato paste, and cook for 2 minutes, stirring frequently. 
  7. Stir in coconut milk and yogurt. Reduce heat to low, and simmer for 10 minutes, stirring frequently. 
  8. Season with salt pepper as needed
  9. Remove from heat and allow to rest for 5 minutes.

Instead of rice, I served the dish over a bed of finely ground raw cauliflower that I heated in the microwave.  After it was warmed up I topped it with a little 0 calorie butter spray and then applied the Makhani!

Here are a couple of pictures of the dish: 

Reaching goals one week at a time

Hope everyone had a great week!  I spent most of the week playing catch up on the weight I had gained over last weekend, but once I got back into my routine I was still able to record a nice little loss for the week.

I feel that I have a real good handle on what I can do and when I can do it in terms of eating food right now, breaking macro's down has been a real help to realize that.  

Another goal I reached this week was dusting off the old Adidas Samba's and spend some time on the indoor soccer field.  It was a fun time and great caloric burn, looking forward to playing again this week.

Now on to the details of the week:

Diet
Between calorie goal of 1500 and 1760  - 6 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 15% / 15% goal
Fat Macro 44% / 40% goal
Protein Macro 41% / 45% goal

Exercise 
Strength/Cardio routine - 7 out of 7 days
Minutes working out for the week - 478 / 270 goal
Calories burned for the week - 5839 / 3500 goal
100 Ab Crunches w/ 20lb resistance - 7 out of 7 days
C25K - Week 5 Completed, day 3 I only reached 15 minutes instead of 20, but ran another 15 after a 3 minute walk then finished my miles using intervals
Saturday Challenge Last Week - 3.2 miles in 47:45 minutes
Saturday Challenge This Week - 3.2 miles in 46:50 minutes
*didn't catch that I hadn't updated my miles when I changed them in week 2.  Should have been 3.2 not 3.5
 
Weight Loss
This week = -1.5 pounds
Month to date = -2 pounds / -12 pounds goal
Since joining MFP 10/3/11 = -60.5 pounds
Since finally being sick of my weight January 2011 = -89.5 pounds

Positives for the week
Did my first true crossfit routine on superbowl sunday
Played indoor soccer for the first time sine 2002
Broke 47:00 minutes on my weekly 3.2 mile walk/jog
Went to a Red Wings game with good friend, niece and her boyfriend
Had a reuben from Jimmy Dee's - Ordered it grilled with no butter and mustard instead of thousand island 
Have one last section in the storage room to finsh
Completed 4 of 5 goals at work this week
 
Things to learn from for the week
Timing of using sodium and how to work with it in those items that contain it
I am ready for a new pair of running shoes
Need to work on exercises that will help with flexibilty & range of motion
Having food/meals prepped and ready to go make this a lot easier 

This weeks low cal/low carb recipe tip
No recipe this week, but there will be a seperate blog dedicated to a new chicken dish I will be making tonight.

I have found that a nice marinade for chicken is mixing equal parts apple cider vinegar with water.  I mix mine in a spray bottle and then spray the chicken before cooking and while it is baking in the oven.  It adds a nice flavor to the chicken when coupled with a little pepper and paprika.

A second use for the mix is with brussel sprouts that I roast in a pan with a little bacon, onion powder, garlic powder and pepper.

Quote for this week
Once the game is over, the king and the pawn go back in the same box.

Goals for this week
Complete Week 6 of C25k 
Indoor soccer week two
Try one new recipe
Reach my diet and exercise goals
Finish specs for an online job application system at work and complete automation of forms
Update my plan of attack at work
Rearrange/clean out storage room in basement

How about you MFP friends?  If you haven't posted yet, let me know how you did this week.  Leave me a message about your upcoming week and I will besure to check in with you during the week to see how things are going!

Birthdays, Super Bowls and the end of week 5

Weekly update 2/5/12

I wanted to thank everyone for the birthday greetings this week as I celebrated adding another year to my age.  This was a long, stressful week at work, but thanks to the new lifestyle changes that have been made, I was able to handle it with a breeze.
 
Today brings us the annual excuse to get together with family and friends and cheer on the eventual champion of the National Footbal League.  If you are running out for last minute ideas, check out this blog for some good ideas involving Garden Fresh Salsa and Dips!  http://blog.gardenfreshsalsa.com/

The month of January ended with being down another 14 pounds and feeling great!  The halfway point of my journey is nearing and I feel like this is the most control over my life I have ever had.  If someone had said a year ago that I would still be striving to make improvements on a plan I started executing then, I would have said they were crazy!

I strayed away from my low carb ways towards the end of the week and with the super bowl being today I will need to get back to the grindstone starting Monday.

Now on to the details of the week:

Diet
Between calorie goal of 1500 and 1760  - 6 out of 7
16 glasses of water or more - 7 out of 7
Carb Macro 24% / 15% goal
Fat Macro 39% / 40% goal
Protein Macro 37% / 45% goal

Exercise 
Strength/Cardio routine - 6 out of 6 days
Minutes working out for the week - 481 / 270 goal
Calories burned for the week - 6303 / 3500 goal
C25K - Week 4 Completed, will be doing this week again to work on speed
Saturday Challenge Last Week - 3.5 miles in 49:30 minutes
Saturday Challenge This Week - 3.5 miles in 47:45 minutes

Weight Loss
This week = -3.5 pounds
Month to date = -14 pounds / -12 pounds goal
Since joining MFP 10/3/11 = -59.5 pounds
Since finally being sick of my weight January 2011 = -88.5 pounds

Positives for the week
Switches to my routine resulted in great exercise sessions this week
Worked on my running by repeating a week of C25K routine
Caught up with an old friend
Was able to secure a domain name for a new project I am going to be working on: fatandlazynomore.com
Posted a blog on my low fat/low carb cheesecakes that was very rewarding
Completed 1 of 4 goals at work this week
 
Things to learn from for the week
Sodium is still my enemy, need to watch it better and choose wisely
Birthday celebrations are once a year
The access to "bad food" is so easy, it is amazing how you really need to watch what you buy as the bad choices seem to be the ones that are advertised the most

This weeks low cal/low carb recipe tip
I have always loved a good cole slaw and this week I took on the challenge of changing it from a heavy, creamy comfort food to a light, vibrant salad that you can't wait for the next taste!  I typically used a down south recipe loaded with mayo and sour cream among other things, but in this new version Blue Cheese takes center stage.  

The calorie break down, based on 8 servings per a batch is: 

Mine - 73cals 3g of Protein, 6g of Fat, 3g of Carbs, 1g of Fiber, 2g of Sugar
Food.com's - 140cals 2g of Protein, 8g of Fat, 17g of Carbs, 4g of Fiber, 9g of Sugar

Blue Cheese Cole Slaw
  • Packaged Salad Mix - Classic Cole Slaw 13.5oz package
  • Apple Cider Vinegar, 1/4 cup
  • Bacon grease, 2 tbsp
  • Blue Cheese - Crumbled, 3 oz.
  • Garlic Powder, 1 tsp
  • Onion Powder, 1 tsp
  • Black Pepper, 1 tsp
  1. Combine vinegar, bacon grease and seaoning in a large container with a sealable lid and mix
  2. Add cole slaw mix to container, close lid and shake to mix ingredients
  3. Allow the cole slaw mix to rest in refrigerator overnight
  4. Before serving add the blue cheese and mix
Quote for this week
Arriving at one goal is the starting point to another.

Goals for this week
Complete Week 5 of C25k 
Try one new recipe
Reach my diet and exercise goals
Finish specs for an online job application system at work and complete automation of forms
Update my plan of attack at work
Rearrange/clean out storage room in basement

How about you MFP friends?  If you haven't posted yet, let me know how you did this week.  Leave me a message about your upcoming week and I will besure to check in with you during the week to see how things are going!

Cheesecake lovers rejoice!

The one thing I have missed since making my lifestyle changes was a good piece of cheesecake, Key lime or lemon chiffon to be exact.  So I did some web searching recently and found a few cheesecake recipes that proclaimed to be either low fat, low cal or low carb.

The one I decided to play food scientist with was a version from Layne Norton.

Here are the ingredients I used in this batch:  

  • Ricotta Cheese Low Fat, 1 container (15.5oz ea.)
  • Philly - Fat Free Cream Cheese, 2 containers (8oz ea.)
  • Egg Beaters - Individual Cups, 2 containers (1 cup total)
  • Lowfat Half N Half Creamer, 16 Tbsp
  • Splenda - Sugar, 16 Tbs
  • Pure Lemon Extract, 1 tsp
  • Cinnamon, ground, 1 tbsp

Per Serving: 65 Calories - 8g Protein - 2g Fat - 4g Carbs - 0g Fiber - 2g Sugar

Next time I will make these changes: 

  • Add: Lemon Zest - Lemon, 2 Tbsp
  • Change: Lemon Extract from 1 tsp to 2tsp
  • Change: Lowfat Half N Half Creamer from 16 Tbsp to 8 Tbsp

Per Serving: 60 Calories - 7g Protein - 1g Fat - 4g Carbs - 0g Fiber - 2g Sugar

My toppings added the following calories to the individual cheese cakes:  

  • Reddi Whip Fat Free Whipped Topping, 1 Tbsp, 5 Calories - 1g Carbs
  • Pomegranate Seeds, 0.5 oz, 12 Calories - 3g Carbs - 1g Fiber - 2g Sugar

Here are the directions: 

  1. Preheat oven to 350 degrees 
  2. Using No Fat cooking spray, spray enough muffin pans for 18 cheesecakes 
  3. Mix ingredients together using an electric blender in a large bowl until smooth
  4. Pour mix into pre-greased muffin pans, leaving about 1/8" from the top 
  5. Bake at 350 degrees for 38 to 45 minutes 
  6. Remove from oven, let cool for 15 minutes and then place in refrigerator 

For best results refrigerate overnight and then enjoy! 

Here are some pictures of my cheesecakes, it seemed everyne who tried them today loved them! 

 

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