First Word

  You're craving dessert, but on our Challenge white sugar is a no-no. I personally do not like using artificial sweeteners even the good one, Stevia. Many people prefer sweeteners, and I understand, but you can use fruit to sweeten your desserts, too.  This dessert is so simple, it doesn't need a recipe. Cook your Jasmine rice per the package's instructions, chop up a cup of strawberries, and place them atop the rice.  It's a simple, nutritious dessert with nothing added. I love strawberries, and it tastes great and satisfies your dessert cravings just fine.

I love this recipe, because it involves my favorite foods -- asparagus, bacon and eggs. I also created it myself. It's asparagus season, and I enjoy bacon-wrapped asparagus, so add the egg and you've got either the perfect breakfast or dinner food (it's one that is interchangeable).  Some cooks prefer to bake the asparagus and bacon in the oven. I chose to fry the asparagus with the bacon already wrapped around. It gives the asparagus a flavorful, but not too overwhelming taste of bacon. Although turning the asparagus in the frying pan and keeping the bacon wrapped around it, did create a challenge.   This dish can be served for two. I felt pretty full after eating the whole plate. So you can cut it in half and feel sated. INGREDIENTS 2 EGGS 6 ASPARAGUS SPEARS 6 PIECES OF BACON OLIVE OIL BLACK PEPPER SALT TO TASTE 1. Wrap bacon around asparagus spears. 2. Take a large frying pan, lightly coat the bottom in olive oil. Please the spears in the pan and turn until the bacon i...

I am an asparagus-lover. You can make this recipe as a side dish or just eat it as a main dish, which is what I did. It's super easy to prepare.  The real challenge is to find a wonderful produce stand that sells it right from farm to fork -- that is, if you want the succulent kind that you see in this picture. Most markets sell mass produced and often thin sticks of asparagus. Near where I live I found these beautiful spears from the local Pedrick's produce stand.  I was walking through the aisle and spotted these succulent-looking spears, and even though I wasn't in the market to buy asparagus, I purchased them anyway. They looked too good to pass up. If you're not lucky enough to have a produce stand, then the regular market variety will do.  INGREDIENTS ASPARAGUS (AS MUCH AS YOU WANT TO EAT) 1/4 CUP OLIVE OIL 1/2 FRESH LEMON 2 TBSP GARLIC AND HERB SPICES BLACK PEPPER SALT 1. Take a large frying pan and coat it with olive oil.  2. Cut off sinewy bottoms of asparag...

We all like to snack here and there -- and there's nothing wrong with a few fun bites. Problem is, you might like to eat in front of the TV. Maybe your preferred snack food is popcorn or potato chips, which we all know aren't the best choices. Well, popcorn without all that "butter" and salt could be a good choice, but let's be honest, no one eats it that way.  So, what is a great, healthy and (of course) crunchy replacement? Red bell peppers!  They are naturally sweet, loaded in high antioxidants, and they most importantly CRUNCH! It gives you the "chip" noise without the unhealthy chip involved. So, cut them up into small, square pieces, place them in a bowl, and crunch away! I personally love bell peppers, and it's such an easy snack food.  

  Peppery Celery Chicken is a crisp, clean tasting spring dish. It's easy to make and flavorful. As always, I try to keep these meals simple and fast. People are more likely to quit the Challenge if they have to invest too much time in the recommended dishes. Of course, some of the recipes will be a little more complicated than others, but this one is a quick and satisfying dish.  So let's get started...   INGREDIENTS 4 CHICKEN TENDER PIECES 2 PIECES OF CELERY 4 TBSP OLIVE OIL 1 TBSP BLACKENED CAJUN SPICE 1 TBSP BLACK PEPPER SALT TO TASTE 1/2 CUP FLOUR FRESH TOP RAMEN NOODLES  4 CUPS WATER 1. Cut up chicken tenders into small pieces.  2. Mix cajun spice, black pepper and flour into a small bowl.  3. Pour olive oil into a wok and let it heat up for about 5 minutes. 4. Take chicken pieces and coat in spice and flour mix. When the wok is sufficiently heated, pour chicken pieces into it and stir around until chicken is white on both sides. Then take the celery ...

Now the word "healthy" and French fries rarely go together. I can honestly tell you that any regular French fries from fast-food joints are definitely not healthy. You would be surprised (or maybe not) to know that not only do they add sugar to the fries, but way too much sodium, too.  Healthy (or more like "healthier") French Fries are so yummy! I have no idea why sugar would ever need to be added, because fresh potatoes don't need sugar to taste good. I made my garlic fries even healthier by adding asparagus! Yes! Ever eat garlic asparagus? It tastes absolutely wonderful with garlic fries. And here's a super secret: you can cheat and buy cut up garlic fries at Safeway! I know -- isn't that awesome! The fries are fresh, unsalted, unseasoned, and ready to go. For the rest of you who don't live near a Safeway, the recipe goes like this: INGREDIENTS 2 WHOLE POTATOES 2 CUPS OF ASPARAGUS 1 TBSP OF MINCED OR 1 CLOVE FRESHLY CUT GARLIC 1 TSP PARSLEY BLACK ...

  I am a fan of seasoned chicken breasts, and Pollo Sazando is my personal favorite. I like a saltier taste to my meat, and this satiates my taste buds.  An important note about buying pre-seasoned meats: check the ingredients to ensure it's just meat and spices. I've always bought Western Pride brands, and before I began the Challenge I didn't think much about what went into it. I just liked the flavor. So, when I checked the label for Western Pride and found only natural, whole ingredients, I was pleased. I wouldn't have to give up my favorite chicken!  I like the flavor of Pollo Sazando, and it's versatile enough to create many different dishes. Again, use your "sense" instincts to determine what it will taste great with. In this case I chose asparagus and mushrooms. This recipe is so simple and easy to make, you'll love it on those nights when you really don't want to cook, but want to stick to the Challenge. INGREDIENTS WESTERN PRIDE SEASONED ...

When I was a kid, I used to think Brussels sprouts were the most hideous-tasting vegetable on the planet. Turns out, I wasn't eating them in a tasty way. Yes, Brussels sprouts critics, how these "little heads of cabbage" are prepared makes the difference between a scowl on your face vs. a "yum" look.  First, I can understand why Brussels sprouts boiled and served would make anyone turn up their noses. That preparation technique does not bring out the great flavor of the sprouts. It makes them taste dull and soggy.  How I like to prepare them gives them lots of flavor. Now this recipe doesn't have to include the eggs in it. I just thought the egg would give it more texture and taste. You can easily leave out the eggs, and it will still taste great. Just double up the Brussels sprouts and add more bacon.  INGREDIENTS 2 CUPS OF BRUSSELS SPROUTS 1 CUP SHREDDED CARROTS 4 EGGS 2 SLICES OF BACON OLIVE OIL LEMON PEPPER BLACK PEPPER SALT TO TASTE 1. Slice up 2 cups o...

  Sometimes a complicated recipe just won't do. It's the end of the day, and it's good to just eat. This winning combination is all-American simple and done in 15 minutes.  One comment on this recipe. I like to use Montereal Steak Seasoning like a rub on my steak. While we're not doing the Challenge strictly for weight loss and maintenance, spices over sauces keep calories down. I love spice rubs, which is not to suggest I don't enjoy BBQ sauce, but since a spice rub satisfies my taste buds, why not? If you like both kinds of tastes equally then pick the less fattening.  INGREDIENTS FLAT IRON STEAK MONTEREAL STEAK SEASONING OLIVE OIL YELLOW POTATOES CARROTS BLACK PEPPER SALT 1. Take potatoes and add to a pot of boiling water about 45 minutes before you prepare the steak. When you can easily stab through the potatoes with a fork, add the carrots and cook another 10-15 minutes. Add salt and pepper to the boiling water. 2. Coat the bottom of your grill or frying pan wi...

  Nothing is more satisfying and warming than homemade soup on a chilly, rainy day. So, on my rainy day here in usually sunny California, I decided to make a long-time favorite, chicken and rice soup.  I used to think making soup required cooking all day. I have no idea why I thought this way. Turns out broth soup only takes about 60 minutes. Also, soup reheats nicely so leftover taste pretty good.   As is always the case with the Challenge, we never eat anything canned even though some canned soups taste pretty good. However, not a single canned anything doesn't come loaded with preservatives and additives, which makes it a big no-no. After I really delved into the detrimental effects of preservatives and other chemicals added to our foods, it seems that these unnatural additives are even worse on our bodies than I realized. Think about what preservatives are designed to do: preserve. Do you want what amounts to preserved food going through your digestive tract? I f...

  I admit it's sometimes hard to be creative with these recipes. A helpful tip is to always keep your eye on maintaining the goal of fresh food. Trust me, some days I would rather jump in my car and get takeout (as I'm sure many of you feel the same way). Problem is you can't count on restaurant food not having preservatives, additives or being frozen, processed foods.  Most notably since I started the Challenge, I've been pleasantly surprised by how others are already on this bandwagon, too. I was pleased while watching Real Time with Bill Mahr on HBO to see he's taken a lead in promoting the same ideas I already have embraced. In fact, if this book had been finished, I would have pitched it to the show. I have to confess that since I became strict on staying on the guidelines for the Challenge, I've enjoyed many health benefits (and taste treats). I simply don't want to cheat on the program and go backwards. Plus, what kind of example does that set for th...

  As you cook every night for the Challenge, you may find your busy life makes it so you would rather just grab takeout food than worry about food preparation. I know the feeling, trust me. So, I wanted to create some dishes that still meet our criteria, but don't require as much effort to cook -- and Easy Lemon Pepper Chicken does the trick.  A note to those folks who are already thin. It's especially important to make sure you add some kind of carbohydrate to meals where you don't have one on the plate. We do need carbs to maintain blood sugar. In the case of this dish, I added some bread to the meal. I tend to go low blood sugar, so I try to have some carbs no matter what.  INGREDIENTS (2) 4 - 5 SMALL CHICKEN BREASTS BLACK PEPPER SALT  1 GARLIC CLOVE 1 LEMON 1/2 CUP OLIVE OIL ASPARAGUS MUSHROOMS 1. Chop garlic cloves up into fine pieces and set aside.  2. Take 1/2 cup of olive oil, pour into skillet, and put on medium heat. Add chicken breasts.  3. Use b...

  Creating and sticking to the 352 Day Challenge has continued to prove my theory that taking preservatives and additives out of your diet not only helps your health, but also you get to enjoy the bonus side effect, weight loss.  When I got serious about creating the Challenge, I still struggled with the last 5 pounds I wanted to lose. That "pesky 5," as we'll call it, just wouldn't drop. I could starve myself yet not melt off the last few pounds.  After a month of really sticking to the Challenge and paying even more attention to the elimination of preservatives, chemicals, and other additives that most of the time I wonder why such things are in my food, I lost those 5 pounds. And the real kicker, I've never eaten such flavorful, yummy foods every single night.  So, I am also learning great tips from my fellow Challenge mate, Syndee Hendricks. She taught me how to cook to layer flavors, which is a great idea. You can really taste each ingredient when you layer ...

By Syndee Hendricks The prevalence of obesity in the United States through 2018 was 42.4%, according to the Center for Disease Control. That is over a 12 percent increase since 2000! I am part of that statistic, and have struggled with weight since puberty! Darn that estrogen—it giveth and it taketh away!  When Michelle and I first discussed creating a healthy recipe book, I was all over that! One of the things I enjoy doing is having a meal at a restaurant, and going home and recreating a healthier recipe for that meal to enjoy at home. One of my favorite meals is a dinner salad with lots and lots of vegetables and a fruit with a light (well, most of the time) dressing. Check out your local farmer’s markets for organic and to find the freshest ingredients. Here is the Farmer’s Salad: 2 Cups of your favorite greens: Spring Mix, Romaine, Or the lettuce bag of your choice! One fruit of your choice: Mango, Berries, Pineapple, etc. Meat (optional): chicken strips  3 or 4 ...

This blog is for all those ladies out there who read the "girl" magazines that focus on things like weight-loss. I read this article in Allure recently about thin women advising other women on how they stay effortlessly thin. The premise was that these women didn't diet and yet the rest of the article read like a Weight Watcher's ad, and while these thin women reportedly "ate what they wanted," I noticed that the list of food sure did have a diet-like feel to it. So, I wanted to write about this as a woman who has been a size 4 since she was 16-years-old and really give you the insider information. I am not nor have I ever been on a diet. I have had two children and gained 40 pounds with each one and immediately lost it each time. No, I did not hire a personal trainer or go on a diet. I merely resumed my normal eating habits, and yes, I do eat whatever I want. Here are my tips to staying thin for a lifetime not a few months or years -- a true lifetime. Mo...