Lethbridge Fitness

lethbridge fitness gym boot camp

The magic pill !!! October 25, 2011


copy and paste must see.


“Happy Halloween 2 recipies for you to try”

Try something new

Gingerbread Waffles (with Pumpkin)

During winter and the holiday
season, you want to send your family out into the frosty world with something
more substantial in their stomachs than cold, sugary
cereal. These waffles, with the charm of ginger and the bulk of pumpkin, should
do the trick. In fact, they’re so tasty that butter, syrup and other toppings
may seem irrelevant.

This recipe from television host
and cookbook author Rachel Ray makes a whole lot of waffles, so you might end
up freezing a few for future days. And as Ray’s peer Martha Stewart might say,
that’s a good thing.


  • 3
    cups all-purpose flour
  • 4
    teaspoons baking powder
  • 2
    teaspoons ground cinnamon
  • 2
    teaspoons ground ginger
  • 1/2
    teaspoon freshly grated nutmeg, eyeball it
  • 1/2
    teaspoon salt
  • 4
    large eggs
  • 2/3
    cup packed dark brown sugar
  • 1
    cup canned pumpkin puree
  • 1
    1/4 cups milk
  • 1/2
    cup molasses
  • 1/2
    cup (1 stick) melted butter, plus some to butter the iron
  • Syrup,
    whipped cream or fresh fruits for topping, to pass at table


  • Preheat
    waffle iron.
  • In
    a large bowl combine flour, baking powder, cinnamon, ginger, nutmeg and
    salt. In a separate medium bowl, beat eggs and brown sugar until fluffy,
    then beat in pumpkin, milk, molasses and melted butter. Stir the wet mix
    into the dry mix until just moist. Don’t over stir the waffle batter.
    Brush the iron with a little melted butter and cook 4 waffles, 4 sections
    each. Serve with toppings of choice.
Pumpkin soup


3/4 cup water

1 small onion, chopped

1 can (8 ounces) pumpkin puree

1 cup unsalted vegetable broth

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup fat-free milk

1/8 teaspoon freshly ground black pepper

1 green onion, green top only, chopped


In a large saucepan, heat 1/4 cup of the water over medium heat.
Add the onion and cook until tender, about 3 minutes. Don’t let the onion dry

Add the remaining water, pumpkin, broth, cinnamon and nutmeg.
Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and
cook until hot. Don’t boil.

Ladle into warmed individual bowls and garnish with black pepper
and green onion tops. Serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 cup
Calories 72 Cholesterol 1 mg
Protein 3 g Sodium 241 mg
Carbohydrate 12 g Fiber 2 g
Total fat 1 g Potassium 199 mg
Saturated fat < 1 g Calcium 78 mg
Monounsaturated fat < 1 g  

I sent this out to my Boot Camp Class:

Cold and flu season has already begun now is the best
time to work on getting the best nutrients into your body to fight off any
viruses. I also recommend a product called Airborne. Look for it in any

Chicken Soup Recipe (serves 4)


  • 2 pieces of skinless,
    boneless chicken breast
  • 2 cloves of crushed garlic
  • 2 chopped onions
  • 2 T extra-virgin olive oil
  • 1 bay leaf
  • 4 chopped pieces of celery
  • 3 thinly chopped carrots
  • 4 cups chicken broth
  • Couple handfuls of noodles
  • 4 thinly sliced scallions
  • Salt and pepper, to taste
  • 1/3 cup chopped parsley
    and dill
  • 1/3 cup green, red or
    yellow peppers; spinach; or parsnips and grated ginger; optional
  • 1 lemon



1.  Combine the chicken, one of the onions, bay leaf and garlic in a
large saucepan and cover with water. Bring to a boil then simmer it for about
twenty minutes. While the chicken is cooking, put the olive oil in a heated
soup pot, then throw in the second onion, the celery, carrots, pepper, spinach
and parsnips, then season with salt and pepper. Cover the pot and cook about
seven minutes.

2.  Add the broth to the soup pan, 2 cups of water (only one and half
for stronger chicken flavor), and boil. Place the cooked chicken on a cutting
board and shred it, adding it to the soup pot. Lastly, add the noodles and cook
for about five minutes. Take the pot off the heat and stir in the scallions,
herbs, and the grated peel of the lemon. Add more salt and pepper to taste if


Give me some feed back …………….. October 3, 2011

This is something I took off another site. It is a families list of planned dinners for the next month.

If you are learning to eat healthy this may not be a good meal plan OR is it?

Give me some feed back on any changes you would make if this were your suppers for the month.


1. Family Dinner (No cooking!)
2. Roasted Smashed Potatos and Cajun Blackened Chicken
3. Swedish Meatballs with Roasted Smashed potatoes
4. Breakfast for Dinner and Pancakes
5. White Cheddar Chicken Pasta and Caesar Salad with Roasted Garlic Cloves
6. Thin Crust White Pizza and Olive Garden Inspired Salad
7. Rosemary Chicken Skillet
8. Orange Chicken, Rice and Spring Rolls
9. Fried Chicken with Loaded Mashed potatoes
10. Chicken Noodle Soup and Grilled Cheese with Bacon and avocado on Sourdough
11. Fried Rice and Ginger Beef with Spring Rolls
12. Broccoli Stuffed Chicken and Carrots, with Rice
13. Taco Bake with Rice
14. Lasagna Cupcakes and Caesar Salad with Roasted Garlic Coves
15. Homemade Pizza and Cheesy Bread Sticks
16. Take-out
17. Cajun Blackened Chicken and Parmesan Chicken Risotto
18. Spring Rolls, Fried Rice, Beef Satay and Lemon Chicken
19. Saturday Afternoon Pasta and Garlic Cheese stuffed Loaf
20. Rib of Beef with Rosemary Garlic potatoes (Cook w/ Jamie Oliver)
21. Crab Cakes with Wild Rice and Zucchini Fritters
22. Baked Ravioli and Grilled Caesar Salad
23. Chicken Noodle Soup and Grilled Cheese and Bacon on Sourdough
24. Cajun Chicken Alfredo with Salad & Garlic Pureed Potatoes
25. Foil Chicken Fajita Dinner
26. Stuffed Puff Pastry Chicken with Rice, Asparagus
27. Chorizio and Penne Bake with Salad
28. Baked Quinoa Casserole and Cheddar Cracker Chicken
29. Take-out
30. Roast Beef, Yorkshire Pudding* and Roasted Veggies
31. Appetizer Night: Spinach and Artichoke Bites, Spring Rolls and Potato Skins w/ Veggies and Dip