NO Limits Factor

05/10/2014

Mustard and Honey Chicken.
Recipe.

INGREDIENTS:

Nonstick spray coating
4 medium (12 ounces total) b***d skinless chicken breast halves
Salt
2 teaspoons prepared mustard
2 teaspoons honey
DIRECTIONS:
Spray the unheated rack of a broiler pan with nonstick spray coating. Sprinkle chicken lightly with
salt. Arrange chicken on broiler rack. Broil 4 to 5 inches from the heat for 6 minutes. Meanwhile, in a
small bowl, stir together mustard and honey. Brush over chicken. Broil 1 to 2 minutes more or till chicken
is tender and no longer pink.
Makes 4 servings.
Calories:153/serving
TIME:
Preparation Time: 6 min.
Cooking Time: 7 min.
NUTRITIONAL INFORMATION PER SERVING:
26g protein
3g carbohydrate
3g fat
72mg cholesterol
127mg sodium
223mg potassium
-Low Fat -Low Cholesterol -Low Sodium
Mustard and Honey Chicken
Recipe.

nolimitsfactor.trainerize.com

05/08/2014

nolimitsfactor.trainerize.com

Barbecue Turkey.

INGREDIENTS:

1 pounds turkey thighs, skinned
1/4 cup catsup
1 tablespoons dry red wine or water
1 tablespoon brown sugar
1 tablespoon lemon juice
1 teaspoons soy sauce
1 teaspoon Worcestershire sauce
1/4 teaspoon dried thyme, crushed
1/4 teaspoon liquid smoke flavoring (optional)
Dash ground cloves
Dash garlic powder
1 tablespoon cornstarch
1 tablespoon cold water
DIRECTIONS:
Rinse turkey; pat dry. Place in a 10x6x2-inch baking dish with meaty portions toward edges of the dish.
In a mixing bowl combine catsup, wine or water, brown sugar, lemon juice, soy sauce, Worcestershire sauce, thyme,
liquid's mok (if desired), cloves, and garlic powder. Pour over turkey.
Cover dish with vented microwave-safe plastic wrap. Cook on 100% power (high) for 15 to 20 minutes or till turkey is
tender and no longer pink, turning turkey over and giving dish a half-turn once. Transfer turkey to a serving platter,
reserving cooking liquid.
For sauce, place cooking liquid in a 2-cup measure; skim fat. If necessary, add water to cooking liquid to equal 1
cup. Combine cornstarch and 1 tablespoon cold water. Stir into cooking liquid.
Cook, uncovered, on high for 11/2 to 2 minutes or till thickened and bubbly, stirring after every 30 seconds. To serve,
slice turkey and spoon sauce atop slices.
Makes 4 servings.
Calories: 209 / serving
TIME:
Preparation Time: 15 min.
Cooking Time: 16 1/2 min.
NUTRITIONAL INFORMATION PER SERVING:
29g protein
10g carbohydrate
4g fat
112mg cholesterol
443mg sodium
339mg potassium
-Low Fat
Barbecue Turkey

NO LIMITS FACTOR specializes in personal and online training .

05/07/2014

Southwestern Chicken.

INGREDIENTS:

1 8-ounce can tomato sauce
1/2 cup orange juice
1/2 cup finely chopped onion
2 tablespoons raisins tablespoons chopped pimiento
1/2 teaspoon dried oregano, crushed
1/2 teaspoon chili powder
1 clove garlic, minced
12 ounces b***d skinless chicken breast halves, cut into 1 -inch pieces
2 teaspoons cornstarch
1 tablespoon water
1/4 cup snipped parsley
3 cups hot cooked rice
Several dashes bottled hot pepper sauce
DIRECTIONS:
In a large skillet combine tomato sauce, orange juice, onion, raisins, pimiento, oregano, chili powder, garlic,
and hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.
Stir in chicken; return to boiling. Cover and simmer 12 to 15 minutes more or till chicken is tender and no
longer pink.
Meanwhile combine cornstarch and water. Stir into skillet. Cook and stir till thickened and bubbly. Cook
and stir 2 minutes more.
Toss parsley with rice. Serve chicken mixture over rice.
Makes 6 servings.
Calories: 122 / serving
TIME:
Preparation Time: 7 min.
Cooking Time: 19 min.
NUTRITIONAL INFORMATION PER SERVING:
21g protein
35g carbohydrate
2g fat
49mg cholesterol
277mg sodium
430mg potassium
-Low Fat -Low Cholesterol

Recipe.

04/28/2014

Fish with Cucumber Sauce.

INGREDIENTS:
1 pound fresh or frozen fish fillets*
1/3 cup chopped cucumber
2 tablespoons reduced-calorie mayonnaise
2 tablespoons plain low-fat yogurt
1 1/2teaspoons prepared mustard
DIRECTIONS:
Thaw fish, if frozen. Turn under any thin edges of fish. In a 12x7 1/2x2-inch baking dish (use an 8x8x2-
inch baking dish for low-wattage ovens) arrange fish fillets with thicker portions toward outer edges of the
dish. Cover dish with vented clear plastic wrap.
Cook on 100% power (high) for 4 to 7 minutes or till fish flakes easily when tested with a fork, giving dish
a half-turn after 3 minutes.
Meanwhile, for sauce, in a small bowl stir together cucumber, mayonnaise, yogurt, and mustard. Serve
with fish.
Makes 4 servings.
Calories: 122 / serving
*Note: To thaw fish in a microwave, place in a shallow baking dish. Cover with vented clear plastic
wrap. Cook on 30% power (medium-low) for 31/2 to 41/2 minutes for 1/2 pound of fish or 6 to 8. minutes
for I pound. Let stand for 10 minutes. The fish should be pliable and cold on the outside, but still slightly
icy in the center of thick areas.
TIME:
Preparation Time: 10 min.
Cooking Time: 4 min.
NUTRITIONAL INFORMATION PER SERVING:
21g protein
1g carbohydrate
3g fat
52mg cholesterol
132mg sodium
503mg potassium
-Low Fat -Low Cholesterol -Low Sodium

04/28/2014

The phrase "diets don't work" means that diets don't work in the long run. You may temporarily lose weight, but traditional approaches to dieting are not usually effective. If you simply go on a diet and don't permanently change your lifestyle, you will eventually gain the weight back.

Approximately 90 to 95% of dieters fail to keep the weight off permanently. This means that traditional dieting has a dismal success rate of only 5 to 10%. It is estimated that about half of American women are on a diet at any given time. Despite this large number of dieting individuals, one-third of Americans obese.

So, what is the answer? We must revamp our lifestyles and permanently incorporate self-loving behaviors that include consuming healthy foods and performing daily enjoyable activities.

Crash diets are punishing, ineffective, and are often motivated by self-loathing and body dissatisfaction. Few people can sustain such a negative way of life. Instead, focus on the positive. Don't force yourself to live on grapefruit, bacon, or cabbage soup. Instead, find healthy foods that you enjoy. If you don't like to run, don't. Find a form of exercise that is enjoyable to you. You will find that making positive, healthy changes to your lifestyle can be very rewarding and reinforcing. The end result is a healthy and enjoyable lifestyle that is permanent.
Message me for details. Food plans and training are available.
NO LIMITS.TRAINERIZE.COM

04/26/2014

Chicken Marsala
Recipe—

INGREDIENTS:
4 medium (12 ounces total) b***d skinless chicken breast halves
Nonstick spray coating
1 1/2 cups sliced fresh mushrooms
2 tablespoons sliced green onion
2 tablespoons water
1/4 teaspoon salt
1/3 cup dry sherry or dry Marsala
DIRECTIONS:
Place 1 piece of chicken, b***d side up, between 2 pieces of clear plastic wrap. Working from the center
to the edges, pound lightly with a meat mallet to about 1/4-inch thickness. Remove plastic wrap. Repeat
with remaining chicken breast halves.
Spray a large skillet with nonstick spray coating. Preheat skillet over medium heat. Add 2 chicken breast
halves. Cook over medium heat for 2 to 3 minutes or till tender and no pink remains. Transfer to a platter;
keep warm. Repeat with remaining chicken breast halves.
Carefully add mushrooms, green onion, water, and salt to skillet. Cook over medium heat till mushrooms
are tender and most of the liquid has evaporated (about 3 minutes). Add Marsala or dry sherry to skillet.
Heat through. Spoon vegetables and sauce over chicken.
Makes 4 servings.
Calories: 161/serving
TIME:
Preparation Time: 11 min.
Cooking Time: 8 min.
NUTRITIONAL INFORMATION PER SERVING:
27g protein
2g carbohydrate
3g fat
72mg cholesterol
191mg sodium
337mg potassium
-Low Fat -Low Cholesterol

nolimitsfactor.trainerize.com

04/25/2014

Sweet Pepper Chicken Stir-Fry
Recipe—

INGREDIENTS:
1 8 ounces b***d skinless chicken breast halves
3 tablespoons soy sauce
1 tablespoon dry sherry
Nonstick spray coating
1 medium onion, cut into wedges
2 medium green or sweet red peppers, thinly sliced
1 1/2 cups sliced fresh mushrooms
1 tablespoon cooking oil
1 teaspoon grated gingerroot
1 8-ounce can bamboo shoots, drained
1/4 cup chicken broth
1 teaspoon cornstarch
DIRECTIONS:
Cut chicken into 1/2-inch pieces. Place in a bowl; stir in soy sauce and sherry. Let stand for 30 minutes. Spray a
cold wok or large skillet with nonstick spray coating; preheat over medium-high heat. Add onion; stir-fry 2 minutes.
Add peppers; stir-fry 1 minute. Add mushrooms; stir-fry about 1 minute more or till vegetables are crisptender.
Remove vegetables from wok or skillet; set aside.
Drain chicken, reserving the marinade. Add oil to wok. Add gingerroot; stir-fry 15 seconds. Add half the chicken; stirfry
3 to 4 minutes or till no longer pink. Remove. Stir-fry remaining chicken for 3 to 4 minutes or till no longer
pink. Return all chicken, vegetables, and bamboo shoots to wok; push from center of wok.
Stir broth, cornstarch, and 1/4 teaspoon pepper into reserved marinade; add to wok. Cook and stir till slightly thickened;
toss gently to coat chicken mixture. Measure and refrigerate 2 cups mixture for Chinese Burritos. Serve remaining
mixture while hot.
Serves 4.
Calories: 204/serving
TIME:
Preparation Time: 10 min.
Marinating Time: 30 min.
Cooking Time: 15 min.
NUTRITIONAL INFORMATION PER SERVING:
30g protein
8g carbohydrate
6g fat
73 mg cholesterol
613 mg sodium
621 mg potassium
-Low Fat -Low Cholesterol

04/25/2014

Fruity Oatmeal
INGREDIENTS:

2 cups water
1/4 teaspoon salt
1 cup rolled oats
1cup chopped peeled peaches
or chopped apple
1/4 cup raisins or snipped pitted whole dates
1/8 teaspoon ground cinnamon
1/2 cup skim milk
DIRECTIONS:
In a medium saucepan bring water and salt to boiling. Stir in oats, peaches or apple, raisins, and cinnamon.
Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally. Remove from
heat. Cover and let stand for 2 minutes.
Divide oat mixture among 4 bowls. Pour 2 tablespoons milk over each serving.
Makes 4 servings.
Calories: 133/serving
TIME:
Preparation Time: 12 min.
Cooking Time: 5 min.
NUTRITIONAL INFORMATION PER SERVING:
5g protein
27g carbohydrate
1g fat
0mg cholesterol
151 mg sodium
272mg potassium
-Low Fat -No Cholesterol

04/25/2014