Yield: 6     (serving size 1/6 recipe)

8 oz. penne pasta, freshly cooked to al dente stage, drained

1 1/2 cups turkey meat, cubed (duck or chicken works as well)

8 oz. reduced-fat cottage cheese

1 (15.5 oz. jar) marinara sauce

3 egg whites, lightly beaten

1/3 cup Parmesan cheese (add more if you like)

1/2 tsp. pepper

2 tbsp. low-sodium soy sauce

1/3 cup sun-dried tomatoes, cut into thin strips

1 cup finely chopped spinach

1/4 cup diced onion

1/8 tsp. garlic powder

2 tbsp. Italian seasoning

1. Preheat oven to 350 degrees. Coat a 2-quart casserole dish with cooking spray.
2. Combine all ingredients in a large bowl, mix well to combine. Pour into casserole dish. Bake 25-30 minutes or until top is lightly browned and sauce is bubbly.

Based on recipe from FitnessRX magazine, December 2008

Yield: 4     (serving size: 1 1/2 cups)

1 (3-lb) spaghetti squash

1 lb. pork tenderloin, trimmed

2 tsp. toasted sesame oil

1/3 cup thinly sliced onion

1/2 cup chopped green bell pepper

5 medium scallions, thinly slices

2 cloves garlic, minced

1 tbsp. minced fresh ginger

2 tbsp. reduced-sodium soy sauce

2 tbsp. rice vinegar

1 tsp. Asian red chili sauce, such as sriracha, or chile oil

1 tsp. Asian red chili paste

1. Preheat oven to 350 degrees.
2. Cut squash in half lengthwise. Scoop out and discard seeds. Place each half, cut-side down, on a baking sheet lined with foil and coated with cooking spray. Bake until squash is tender, about 1 hour. Let cool for 10 minutes then shred flesh with fork into a bowl. Discard shell.
3. Sliced pork into thin rounds; cut each round into matchsticks.
4. Heat a large wok over medium-high heat. Swirl in oil, then add onion and bell pepper; cook stirring frequently until softened about 2-5 minutes. Add scallions, garlic and ginger; cook , stirring, until fragrant, about 30 seconds. Add pork; cook, stirring constantly, until just cooked through, 2-5 minutes. Add squash threads and cook, stirring, for 1 minute. Add soy sauce, rice vinegar, chile sauce and chile paste; cook, stirring constantly, until aromatic, about 30 seconds.

CAL 236; FAT 6g (sat. 2g); CHOL 74mg; SOD 750mg; CARB 22g; FIBER 5g; PROTEIN 27g

Based on recipe from Eating Well magazine, September/October 2007

Yield: 4     (serving size: 2 cups stir-fry + 1/4 cup rice)

1 cup brown jasmine rice

1 cup low-sodium chicken stock

3 tbsp. agave nectar

1 tbsp. low-sodium soy sauce

1 1/2 tsp. dark or toasted sesame oil

about 1 lb. boneless, skinless chicken breasts, diced into 1/4-inch pieces

1 tbsp. arrowroot powder

cooking spray

3 tbsp. minced ginger

2 tbsp. minced pickled sweet hot peppers (such as Mama Lil’s)

1 1/2 tsp. light sesame oil

3 cups small broccoli florets

2 carrots, scrubbed and sliced diagonally into 1/8-inch pieces

1 tbsp. toasted sesame seeds

1. Prepare rice according to package directions. Remove from heat and let stand, covered, until ready to serve.
2. In a medium bowl, combine chicken stock, agave, soy sauce, and dark or toasted sesame oil. Add chicken and set aside for 10 minutes. Drain chicken, saving liquid. Set chicken aside. Stir arrowroot into stock mixture.
3. In a large wok or skillet coated with cooking spray, combine ginger, pickled peppers and light sesame oil. Stir-fry over medium heat until ginger is sizzling, about 2 minutes. Add broccoli and stir-fry for 1 minute. Add carrots and stir0fry for 2 minutes. Add chicken and stir-fry 2 to 3 minutes, until chicken in cooked through and vegetables are tender-crisp. Add stock mixture and cook, stirring occasionally, until it comes to a boil and thickens, about 1 to 2 minutes.
4. Serve stir-fry over rice and sprinkled with sesame seeds.

Based on recipe from Clean Eating magazine, Fall 2008

This is a great soup to make after thanksgiving. You can prepare your own turkey stock very easily from the carcass or neck.

Yield: 4 servings     (serving size 1 3/4 cups)

2 cups (3/4-inch) cubed, peeled butternut squash

1 tsp. chopped fresh thyme

cooking spray

2 tsp. olive oil

8 oz. broccoli rabe (rapini), trimmed

1/2 cup finely chopped onion

1 garlic clove, minced

4 1/2 cups turkey stock

1 (16-oz.) can cannellini beans or other white beans, rinsed & drained

1/4 tsp. salt

1. Preheat oven to 450 degrees.
2. Line a jelly-roll pan with foil and coat with cooking spray. Arrange squash in a single layer on pan. Sprinkle thyme over squash and spritz with olive oil. Toss well to coat. Bake at 450 degrees for 25 minutes or until lightly browned. Set aside.
3. Cut broccoli rabe crosswise into thirds. Cook broccoli rabe in boiling water 5 minutes; drain. Set aside.
4. Heat 1 tsp. oil in a large saucepan coated with cooking spray over medium heat. Add onion and garlic; cook 5 minutes, stirring frequently. Add squash, stock, and beans; cook 10 minutes. Place 1 1/2 cups vegetable mixture in a blender or food processor; process until smooth. Return pureed mixture to pan; stir in broccoli rabe and salt. Cook 5 minutes or until heated thoroughly.

CAL 180; FAT 4g (sat. 0.5g); CHOL 16mg; SOD 300mg; CARB 26g; FIBER 6.5g; PRO 15.4g; CALC 100mg

Based on recipe from Cooking Light magazine, November 2003

Yield: 10 servings

2 1/4 lbs. Yukon Gold Potatoes (about 3-4)

1 tbsp. butter or stick margarine

1 cup chopped onion

1/2 cup chopped celery

1 bay leaf

2/3 cup all-purpose flour

4 1/4 cups 2% reduced-fat milk

21 fl oz. homemade chicken stock or (2) 10 1/2 oz cans low-sodium fat-free chicken stock

2 1/2 cups cubed peeled red potato (about 1 lb.)

1 tsp. salt

1/2 tsp. dried oregano

1/2 tsp. freshly ground black pepper

1/2 cup reduced-fat sour cream

3/4 cup (3 oz.) shredded reduced-fat extra-sharp cheddar cheese

1/2 cup chopped green onion

6 slices center-cut bacon, cooked & crumbled

1. Preheat oven to 375 degrees.
2. Pierce Yukon Gold Potatoes with a fork; bake at 375 degrees for about 1 hour or until tender. Cool. Peel potatoes; coarsely mash and set aside.
3. Melt butter in a large Dutch oven over medium heat; add onion, celery, and bay leaf. Cook until tender (about 5 minutes), stirring occasionally. Stir in flour. Gradually add milk and broth; bring to a boil, stirring constantly.
4. Add red potato, salt, oregano, and pepper to pan. Reduce heat to low, and simmer, uncovered, 18 minutes or until potato is tender, stirring frequently.
5. Add mashed potatoes and cheese, stirring until cheese melts. Add sour cream, green onion, and bacon. Stir until thoroughly heated. Remove from heat and serve.

Based on recipes from Cooking Light Annual Recipes 2008 and The Complete Cooking Light  Cookbook 2000

LADIES ALIVE is more than a conference– it’s a special time where women come together for a common goal: to enrich our lives in the areas of health, fitness, finances and friendships through the vehicle and culture of AdvoCare. Imagine taking in a big breath of HOPE! For many, life is never the same after this weekend. The speakers are living examples of what can happen when a woman embraces her inner beauty, surrounds herself with encouraging women, and opens the gift of AdvoCare. Each of our speakers are top-earners in the company and have a moving story to share that could be the water and sunlight to nourish the dream seeds inside of you. What flowers have yet to grow in your life? This is your time to bloom!

The Portland, Oregon main event starts Friday night (Nov. 4th) at 7:00 pm and continues Saturday (Nov. 5th) from 9:00 am to 5:00pm.

$39 Early Bird Registration: by Oct. 4th ($45 after Oct. 4th) ~ Includes Friday night and Saturday ticket, t-shirt, surprise gifts, & lunch!

There is also a separate pre-conference event during the the day on Friday before the man Alive event: Friday Fitness! ~ This is a separate registraction with only 650 seats available!

We’re kicking off a “24 Day Challenge” with FREE ZUMBA!!

Get fit for Summer and fit for life with the most nutritionally advanced products on the market.

Gather up your friends and lets get our Zumba on!!

WHEN: TUESDAY, July 26th at 6:00PM

• 24 Day Challenge Kick-Off
• FREE Body-fat testing & measuring
• FREE Zumba OR Bootcamp Class

WHERE: The Champion Center (334 NE 4th Ave, Camas, WA)

I made these for the boys the other day while they were assembling SBUs (Self Balancing Unicycles) upstairs like there was no tomorrow. They get so focused, they won’t eat unless I shove food in front of their face (hee hee). Daniel specifically requested them for lunch after church this morning. I love how easy they are to make.

Yield: 8 quesadillas    (serving size: 2 quesadillas)

1 (15 oz. can) black beans, rinsed and drained

1 3/4 cups prepared brown rice

3/4 cup finely chopped spinach

3/4 cup shredded cheese

3/4 cup prepared salsa

8 (8-inch) whole-wheat tortillas (such as La Tortilla’s Smart & Delicious High Fiber/Low- Carb Whole Wheat Tortillas)

cooking spray

1. Combine beans, rice, spinach, cheese and salsa in a medium bowl. Place (8) tortillas on a work surface. Divide filling evenly among tortillas. Fold tortillas in half, pressing gently to flatten.
2. Heat a large nonstick skillet coated with cooking spray over medium heat.  Add 1-2 quesadillas to pan, turning once, until golden on both sides, 2-4 minutes total. Transfer to cutting board and tent with foil to keep warm. Recoat pan with cooking spray and repeat with remaining quesadillas.

Based on recipe from Eating Well magazine, July/August 2010

Yield: 4     (serving size: about 1 1/2 cups)

Vinaigrette

1/4 cup rice vinegar

1/4 cup low-sodium soy sauce

1 tbsp. creamy peanut butter

1 tsp. dark sesame oil

1 tsp. bottled minced fresh ginger

1 tsp. bottled minced garlic (1 clove fresh)

Salad

2 1/2 cups chopped cooked chicken breast

3 cups baby spinach leaves

1 1/2 cups red bell pepper strips

1/2 cup grated carrot

3 tbsp. thinly sliced onion (use green onion for a more mild onion flavor or red onion for bold flavor)

1 tsp. sesame seeds, toasted

1. To Prepare Vinaigrette – combine first (6) ingredients, stirring with whisk. Set aside.
2. To Prepare Salad – combine chicken and next (4) ingrediens (through onions) in a large bowl. Drizzle with vinaigrette, tossing gently to coat. Sprinkle with seasame seeds.

Based on Recipe from Cooking Light magazine, August 2004