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           Whoever wants to reach a distant goal must take many small steps.  -  Helmut Schmidt                                                            A friend is someone who knows the song in your heart and can sing it back to you when you have forgotten the words.  -  Unknown                                                            You will never be happier than you expect.  To change your happiness,  change your expectation.  -                              Bette Davis                                                            Beauty is only skin deep,  ugly goes to the bone.  -  Unknown                                                            Develop success from failures.  Discouragement and failure are two of the surest stepping stones to success.                               Dale Carnegie                                                            If you can’t laugh at yourself,  you might be missing the joke of the century.  -  Anonymous                                                            Realize that true happiness lies within you.  Waste no time and effort searching for peace and contentment and joy in the world outside.  Remember that  there is no happiness in having or in getting,  but only in giving.  Reach out.  Share.  Smile.  Hug.  Happiness is a perfume you cannot pour on others without getting a few drops on yourself.  -  OG  MANDINO                                                               Only those who risk going too far can possibly find out how far one can go.  -  T.S. Eliot                                                             Keep away from people who try to belittle your ambitions.  Small people always do that,  but the really great make you feel that you,  too,  can become great.  -  Mark Twain                                                            Our five senses are incomplete without the sixth - a sense of humor.  -  Unknown                                                            Nothing can stop the man with the right mental attitude from achieving his goal;  nothing on earth can help the man with the wrong mental attitude.  -  Thomas Jefferson                                                            Imagination was given to man to compensate for what he is not,  and a sense of humor to console him for what he is.  -  Anonymous                                                            Every human being is the author of his own health or disease.  -  SIVANANDA                                                             The brain is like a parachute - it works best open.  -  Unknown                                                            Use what talent you possess - the woods would be very silent if no birds sang except those that sang best.  -  Henry Van Dyke                                                            A happy person is not a person in a certain set of circumstances,  but rather a person with a certain set of attitudes.  -  Hugh Downs                                                            The man who fears suffering is already suffering from what he fears.  -  Michel De Montaigne                                                            If we did all the things we are capable of doing,  we would literally astonish ourselves.  -  Thomas Edison                                                            Happiness… is not a destination:  it is a manner of traveling.  Happiness is not an end in itself.  It is a by-product of working,  playing,  loving and living.  -  Unknown                                                            Never fear shadows.  They simply mean there’s a light shining somewhere nearby.  - Unknown                              Real success can only be achieved through repeated failure and introspection.  In fact,  success represents 1% of your work that results from the 99% that is called failure.  -  SOICHIRO HONDA                                                             Don’t ask yourself what the world needs;  ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who have come alive.  -  Harold Whitman                                                            One should eat to live,  not live to eat.  -  Franklin                                                            Kiss often.  Lips never wear out!  -  Unknown                                                            If opportunity doesn’t knock,  build a door.  -  MILTON BERLE                                                            You can discover more about a person in an hour of play than in a year of conversation.  -  Plato                                                            The rock that is an obstacle in the path of one person becomes a stepping-stone in the path of another.  -                                Unknown                                                            Tell the truth.  There’s less to remember.  -  Unknown                                                            When it comes to doing things for others,  some people stop at nothing.  -  Anonymous                                                            What is necessary to change a person is to change his awareness of himself.  -  Abraham Maslow                                                            Failure is the condiment that gives success its flavor.  -  Truman Capote                                                            We cannot change anything until we accept it.  -  Carl Jung                                                            The starting point of all achievement is desire.  Keep this constantly in mind.  Weak desires bring weak results.  -  Napoleon Hill                                                            There’s always room for improvement.  It’s the biggest room in the house!  -  Anonymous                                                            Destiny is not a matter of chance;  but a matter of choice.  It is not a thing to be waited for.  It is a thing to be achieved.  -  William Jennings Bryant                                                            Many marriages would be better if the husband and wife clearly understood that they’re on the same side.                                                            A smooth sea never made a skilled mariner.  -  English proverb                                                            A healthy body is a guest-chamber for the soul;  a sick body is a prison.  -  Francis Bacon                                                            Courage is not the lack of fear.  It is acting in spite of it.  -  Mark Twain                                                            Happiness is not in having or being - it is in doing.  -  Lillian Watson                                                            The people who get on in this world are the ones who get up and look for the circumstances they want and,  if they can’t find them,  make them.  -  George Bernard Shaw                                                            Do not follow where the path may lead.  Go instead where there is no path and leave a trail.  -                               Muriel Strode                                                            Thousands of candles can be lighted from a single candle.  And the life of the candle will not be shortened.  Happiness never decreases by being shared.  -  Buddha                                                            I’ve never seen a monument erected to a pessimist.  -  Paul Harvey                              The ultimate measure of a man is not where he stands in moments of comfort,  but where he stands in time of challenge and controversy.  -  Martin Luther King Jr.                                                            Happiness is when your mind is thinking through your heart.  -   Judi Singleton                                                            Iron rusts from disuse;  water loses its purity from stagnation…even so does inaction sap the vigor of the mind.  -  LEONARDO  DA  VINCI                                                            Luck is a dividend of sweat.  The more you sweat,  the luckier you get.  -  Ray Kroc,  McDonald’s founder                                                            People often say that motivation doesn’t last.  Well,  neither does bathing - that’s why we recommend it daily.  -  ZIG ZIGLAR                                                             Knowledge is the food of the soul.  -  Plato                                                            Be who you are and say what you feel,  because those who mind don’t matter and those who matter don’t mind.  -  Dr.  Seuss                                                            The secret is to become wise before you get old!  -  Unknown                                                            Undertake something that is difficult;  it will do you good.  Unless you try to do something beyond what you have already mastered,  you will never grow.  -  Ronald E. Osborn                                                            Create the kind of self that you will be happy to live with all your life.  Make the most of yourself by fanning the tiny,  inner sparks of possibility into flames of achievement.  -  Foster C. McClellan                                                            The important thing is this:  to be able at any moment to sacrifice what we are for what we could become.  -                              CHARLES  DU BOS                                                             Happiness is something you get as a by-product in the process of making something else.  -                               ALDOUS HUXLEY                                                            Defeat is simply a signal to press onward.  -  Helen Keller                                                            It is no disgrace to start all over.  It is usually an opportunity.  -  George Matthew Adams                                                            I love being married.  It’s so great to find that one special person you want to annoy for the rest of your life.                                Rita Rudner                                                            The difference between the impossible and the possible lies in not giving up.  -  TOMMY LASORDA                                                            Whoever is happy will make others happy,  too.  -  Mark Twain                                                            Only those who dare to fail greatly can ever achieve greatly.  -  Robert F. Kennedy                                                            Once you say you’re going to settle for second,  that’s what happens to you in life,  I find.  -                                John F. Kennedy                                                            The reason Angels can fly is because they take themselves so lightly.  -  Unknown                                                            Among the blind,  the one eyed is king.  -  Anonymous                                                            The best motivation is self-motivation.  The guy says,  I wish someone would come by and turn me on.  What if they don’t show up?  You’ve got to have a better plan for your life than that.  -  JIM ROHN                                                             Do what you can,  with what you have,  where you are.  -  Theodore Roosevelt                                                            You’ve got to get to the stage in life where going for it is more important than winning or losing.  -                              Arthur Ashe                                                            Sometimes I wonder if men and women really suit each other.  Perhaps they should live next door and just visit now and then.  -  Katherine Hepburn                                                            Great minds must be ready not only to take opportunities,  but to make them.  -  Colton                                                            Who said it could not be done?  And tell me what great victories does he have to his credit which qualifies him to judge what can and can’t be accomplished.  -  Napoleon Hill                                                            Don’t fight a battle if you don’t gain anything by winning.  -  George S. Patton                                                            Look at a day when you are supremely satisfied at the end.  It’s not a day when you lounge around doing nothing;  it’s when you’ve had everything to do and you’ve done it.  -  Margaret Thatcher                                                            Courage is what it takes to stand up and speak.  Courage is also what it takes to sit down and listen.  -                              Winston Churchill                                                            A pessimist is one who makes difficulties of his opportunities and an optimist is one who makes opportunities of his difficulties.  -  Harry Truman                                                            Look at your past.  Your past has determined where you are at this moment.  What you do today will determine where you are tomorrow.  Are you moving forward or standing still?  -  Tom Hopkins                                                            Being defeated is often a temporary condition.  Giving up is what makes it permanent.  -  Unknown                                                             Everyone has his burden.  What counts is how you carry it.  -  Merle Miller                                                            The problems of the world cannot possibly be solved by skeptics or cynics whose horizons are limited by the obvious realities.  We need men who can dream of things that never were.  -  John F. Kennedy                                                            Beauty is how you feel inside,  and it reflects in your eyes.  It is not something physical.  -  Sophia Loren                                                            Wherever we look upon this earth,  opportunities take shape within the problems.  -  Nelson Rockefeller                                                            Lots of people want to ride with you in the limo but what you want is someone who will take the bus with you when the limo breaks down.  -  Oprah Winfrey                                                            Tell me who admires you and loves you,  and I will tell you who you are.  - CHARLES AUGUSTIN SAINTE-BEUVE                                                            Nothing makes a woman more beautiful than the belief she is beautiful.  -  Sophia Loren                                                            Hard work often leads to success.  No work seldom does.  -  Harvey Mackay                                                            We are what we repeatedly do.  Excellence,  then,  is not an act,  but a habit.  -  Aristotle                                                            Even if you’re on the right track,  you’ll get run over if you just sit there.  -  Will Rogers                                                            We understand why children are afraid of the darkness,  but why are men afraid of the light?  -  Plato                                                                                          To understand the heart and mind of a person,  look not at what he has already achieved,  but at what he aspires to.  - KHALIL GIBRAN                                                            Life is a journey,  not a destination.  -  Unknown                                                            Success is the ability to go from one failure to another with no loss of enthusiasm.  -  Winston Churchill                                                            Many of life’s failures are people who did not realize how close they were to success when they gave up.  -                              Thomas Edison                                                            There will be a time when loud-mouthed,  incompetent people seem to be getting the best of you.  When that happens,  you only have to be patient and wait for them to self-destruct.  It never fails.  -                                RICHARD RYBOLT                                                            Champions aren’t made in gyms.  Champions are made from something they have deep inside them:  a desire,  a dream,  a vision.  They have to have the skill and the will.  But the will must be stronger than the skill.  -  Muhammad Ali                                                            Every morning in Africa,  a gazelle wakes up.  It knows it must outrun the fastest lion or it will be killed.  Every Morning in Africa,  a lion wakes up.  It knows it must run faster than the slowest gazelle,  or it will starve.  It doesn’t matter whether you’re a lion or a gazelle - when the sun comes up,  you’d better be running.   -  Unknown                                                             Thinking is the hardest work there is,  which is probably the reason so few engage in it.  -  Henry Ford                                                            Here’s to the crazy ones.  The misfits.  The rebels.  The trouble-makers.  The round pegs in the square holes.  The ones who see things differently.  They’re not fond of rules,  and they have no respect for the status quo.  You can quote them,  disagree with them,  glorify,  or vilify them.  But the only thing  you can’t do is ignore them.  Because they change things.  They push the human race forward.  And while some may see them as the crazy ones,  we see genius.  Because the people who are crazy enough to think they can change the world,  are the ones who do.  -  Apple Computers                                                            We will either find a way or make one.  -  Hannibal                                                            Believe in who you are,  believe in what you feel,  your power will come from that.  -  Melissa Etheridge                                                            You aren’t wealthy until you have something money can’t buy.  -  Garth Brooks                                                            The secret to success is to start from scratch and keep on scratching.  -  Dennis Green                                                            Honor isn’t about making the right choices.  It’s about dealing with the consequences.  -  Midori Koto                                                            We cannot truly face life until we face the fact that it will be taken away from us.  -  Billy Graham                                                            Motivation is simple.  You eliminate those who are not motivated.  -  Lou Holtz                                                            To handle yourself,  use your head;  to handle others,  use your heart.  -  Donald Laird                                                            If you judge people,  you have no time to love them.  -  Mother Teresa                                                            Any fact facing us is not as important as our attitude toward it,  for that determines our success or failure.  -                              Norman Vincent Peale                                                            It’s not whether you get knocked down;  it’s whether you get back up.  -  Vince Lombardi                                                            What does not kill me makes me stronger.  -  Johann Wolfgang von Goethe                                                            Don’t let the learning from your own experiences take too long.  If you have been doing it wrong for the last ten years,  I would suggest that’s long enough.  -  JIM ROHN                                                            Don’t fear failure so much that you refuse to try new things.  The saddest summary of a life contains three descriptions:  could have,  might have,  and should have.  -  Louis E.  Boone                                                            Failure is an opinion.  It is either an educational tool for starting over or an excuse breeding tool for saying it’s over.  -  Doug Firebaugh                                                            A beautiful young woman is an accident of nature,  but a beautiful old woman is a work of art!  -  Unknown                                                            The bigger a man’s head gets,  the easier it is to fill his shoes.  -  Anonymous                                                            True happiness is not attained through self-gratification,  but through fidelity to a worthy purpose.  -                              Helen Keller                                                            The heart has its reasons of which reason knows nothing.  -  BLAISE PASCALL                                                            Motivation is what gets you started.  Habit is what keeps you going.  -  Jim Ryan                                                            A life without cause is a life without effect.  -  BARBARELLA                                                            A community is like a ship;  everyone ought to be prepared to take the helm.  -  HENRIK  IBSEN                                                            Behold the turtle.  He only makes progress when he sticks his neck out.  -  James Bryant Conant                                                            The secret of success is consistency of purpose.  -  Benjamin Disraeli                                                            When you know what you want,  and you want it badly enough,  you’ll find a way to get it.  -  JIM  ROHN                                                            What we see depends mainly on what we look for.  -  Sir John Lubbock                                                            People spend a lifetime searching for happiness;  looking for peace.  They chase idle dreams,  addictions,  religions,  even other people,  hoping to fill the emptiness that plagues them.  The irony is the only place they ever needed to search was within.  -  Romano L. Anderson                                                            Yes,  risk-taking is inherently failure-prone.  Otherwise,  it would be called sure-thing-taking.  -                              Tim McMahon                                                            No one knows what he can do until he tries.  -  PUBLILIUS  SYRUS                                                            There are always flowers for those who want to see them.  -  Henri Matisse                                                            Patience and perseverance have a magical affect before which difficulties disappear and obstacles vanish.  -                              John Quincy Adams                                                            Always do what you are afraid to do.  -  Ralph Waldo Emerson                                                            Who dares,  wins.  -  Anonymous                                                            Seek first to understand,  then to be understood.  -  Stephen Covey                                                            Losers visualize the penalties of failure and winners visualize the rewards of success.  -  Rod Gilbert                                                            The greater the obstacle,  the more glory in overcoming it.  -  Moliere                                                            If you have built castles in the air,  your work need not be lost;  that is where they should be.  Now put the foundations under them.  -  Henry David Thoreau                                                            I like thinking big.  If you’re going to be thinking anything,  you might as well think big.  -                              Donald Trump                                                            We are each of us angels,  with only one wing.  We can only fly by embracing each other.  -                                LUCIANO  DE  CRESCENZO                                                            Speak  when you’re angry,  and you’ll make the best speech you’ll ever regret.  -  Robin Sharma                                                            The greatest mistake you can make in life is to be continually fearing that you will make one.  -                              Ellen Hubbard                                                            We must become the change we want to see.  -  Mahatma Gandhi                                                            It’s kind of fun to do the impossible.  -  Walt Disney                                                            It is better to be defeated on principle than to win on lies.  -  ARTHUR  CALWELL                                                            Neither fire nor wind,  birth nor death can erase our good deeds.  -  Buddha                                                            Not everything that is faced can be changed,  but nothing can be changed until it is faced.  -  James Baldwin                                                            The only way to discover the limits of the possible is to go beyond them into the impossible.  -                              Arthur C. Clarke                                                            Always do right;  this will gratify some people and astonish the rest.  -  Mark Twain                                                            One of the greatest discoveries a man makes,  one of his great surprises,  is to find he can do what he was afraid he couldn’t do.  -  Henry Ford                                                            Don’t be afraid to give up the good for the great.  -  Kenny Rogers                                                            Let us not look back in anger or forward in fear but around in awareness.  -  James Thurber                                                            Obstacles don’t have to stop you.  If you run into a wall,  don’t turn around and give up.  Figure out how to climb it,  go through it,  or work around it.  -  Michael Jordan                                                            You may be disappointed if you fail,  but you are doomed if you don’t try.  -  Beverly Sills                                                            We cannot direct the wind but we can adjust the sails.  -  Anonymous                                                            Your talent is God’s gift to you.  What you do with it is your gift back to God.  -  LEO BUSCAGLIA                                                            Things turn out best for the people who make the best out of the way things turn out.  -                              ART  LINKLETTER                                                            Wherever you go,  go with all your heart.  -  Confucius                                                            You are never too old to set another goal or to dream a new dream.  -  Les Brown                                                            A pessimist sees the difficulty in every opportunity;  an optimist sees the opportunity in every difficulty.  -                              Sir Winston Churchill                                                            All things are difficult before they are easy.  -  Thomas Fuller                                                            Obstacles are those frightful things you see when you take your eyes off your goal.  -  Henry Ford                                                            I’ve got a theory that if you give 100 percent all of the time,  somehow things will work out in the end.  -                              Larry Bird                                                            Shoot for the moon.  Even if you miss,  you’ll land among the stars.  -  Les Brown                                                            Most of our obstacles would melt away if,  instead of cowering before them,  we should make up our minds to walk boldly through them.  -  ORISON  SWETT  MARDEN                                                            Diligence is the mother of good luck.  -  Benjamin Franklin                                                            Never give up,  for that is just the place and time that the tide will turn.  -  Harriet Beecher-Stowe                                                            Action springs not from thought,  but from a readiness for responsibility.  -  DIETRICH  BONHOEFFER                                                            Be like a postage stamp.  Stick to one thing until you get there.  -  Josh Billings                                                            Argue for your limitations and sure enough they’re yours.  -  Richard Bach                                                            If you really want something you can figure out how to make it happen.  -  Cher                                                            There are two ways of spreading light - to be the candle or the mirror that reflects it.  -  Edith Wharton                                                            Being considerate of others will take your children further in life than any college degree.  -                              Marion Wright Edelman                                                            Find the seed at the bottom of your heart and bring forth a flower.  -  SHIGENORI  KAMEOKA                                                            Be a good listener.  Your ears will never get you in trouble.  -  FRANK  TYGER                                                            And life is what we make it.  Always has been,  always will be.  -  Grandma Moses                                                            Fear less,  hope more;  Whine less,  breathe more;  Talk less,  say more;  Hate less,  love more;  And all good things are yours.  -  Anonymous                                                            Imagination is the highest kite one can fly.  -  LAUREN  BACALL                                                            If we wait for the moment when everything,  absolutely everything is ready,  we shall never begin.  -                              Ivan Turgenev                                                            The truth of the matter is that you always know the right thing to do.  The hard part is doing it.  -                              General H. Norman Schwarzkopf                                                            There is no greatness where there is no simplicity,  goodness and truth.  -  Leo Tolstoy                                                            People are like stained-glass windows.  They sparkle and shine when the sun is out,  but when the darkness sets in,  their true beauty is revealed only if there is a light from within.  -  Unknown                                                            People are just about as happy as they make up their minds to be.  -  Abraham Lincoln                                                            Do not the most moving moments of our lives find us without words?  -  Marcel Marceau                                                            One is taught by experience to put a premium on those few people who can appreciate you for what you are.                                  Gail Godwin                                                            When you follow your bliss…doors will open where you would not have thought there would be doors;  and where there wouldn’t be a door for anyone else.  -  Joseph Campbell                                                            Friends are those rare people who ask how we are and then wait to hear the answer.  -  Ed Cunningham                                                            When you come to the edge of all the light you know,  and are about to step off into the darkness of the unknown,  faith is knowing one of two things will happen:  There will be something solid to stand on,  or you will be taught how to fly.  -  Barbara J. Winter                                                            People with goals succeed because they know where they are going.  -  Earl Nightingale                                                            The harder you fall,  the higher you bounce.  -  Anonymous                                                            How many cares one loses when one decides not to be something but to be someone.  -  Coco Chanel                                                            Out of clutter,  find Simplicity.  From discord,  find Harmony.  In the middle of difficulty lies Opportunity.                                Albert Einstein                                                            It is never too late to be what you might have been.  -  George Eliot                                                            Let your heart guide you.  It whispers,  so listen closely.  -  Anonymous                                                            You can complain because roses have thorns,  or you can rejoice because thorns have roses.  -  Unknown                                                            Our greatest blessings often appear to us in the shapes of pains,  losses and disappointments;  but let us have patience,  and we soon shall see them in their proper figures.  -  Joseph Addison                                                            Vision is the art of seeing things invisible.  -  Jonathan Swift                                                            Life isn’t a matter of milestones,  but of moments.  -  Rose Kennedy                                                            You have to find it.  No one else can find it for you.  -  Bjorn Borg                                                            Think it more satisfactory to live richly than die rich.  -  Sir Thomas Browne                                                            A man is a success if he gets up in the morning and gets to bed at night,  and in between he does what he wants to do.  - Bob Dylan                                                            People only see what they are prepared to see.  -  Ralph Waldo Emerson                                                            One can never consent to creep when one feels an impulse to soar.  -  Helen Keller                                                            Even from a dark night songs of beauty can be born.  -  Unknown                                                            Little things affect little minds.  -  Benjamin Disraeli                                                            If you find it in your heart to care for somebody else,  you will have succeeded.  -  Maya Angelou                                                            I hear and I forget.  I see and I remember.  I do and I understand.  -  Confucius                                                            Not knowing when the dawn will come,  I open every door.  -  Emily Dickinson                                                            Knowledge without action is useless.  -  Edgar Cayce                                                            It is not the size of a man but the size of his heart that matters.  -  EVANDER HOLYFIELD                                                            Some people carry their heart in their head and some carry their head in their heart.  The trick is to keep them apart yet working together.  -  David Hare                                                            If you don’t do what’s best for your body,  you’re the one who comes up on the short end.  -  Julius Erving                                                            Some cause happiness wherever they go;  others whenever they go.  -  Oscar Wilde                                                            The supreme happiness of life is the conviction that we are loved.  -  Victor Hugo                                                            Love one another and you will be happy.  It’s as simple and as difficult as that.  -  MICHAEL  LEUNIG                                                            Love is a promise,  love is a souvenir,  once given never forgotten,  never let it disappear.  -  John Lennon                                                            Take care of your body with steadfast fidelity.  The soul must see through these eyes alone,  and if they are dim,  the whole world is clouded.  -  Johann Wolfgang Von Goethe                                                            I have never yet met a healthy person who worried very much about his health,  or a really good person who worried much about his own soul.  -  John B. S. Haldane                                                            It is with true love as it is with ghosts;  everyone talks about it,  but few have seen it.  -                              FRANCOIS  DE  LA  ROCHEFOUCAULD                                                            We’ve got this gift of love,  but love is like a precious plant.  You can’t just accept it and leave it in the cupboard or just think it’s going to get on by itself.  You’ve got to keep watering it.  You’ve got to really look after it and nurture it.  -  John Lennon                                                            Within your heart,  keep one still,  secret spot where dreams may go.  -  Louise Driscoll                                                            The less you open your heart to others,  the more your heart suffers.  -  Deepak Chopra                                                            You cannot kindle a fire in any other heart until it is burning in your own.  -  Source Unknown                                                            Joy is not in things;  it is in us.  -  John Wagner                                                            There is no happiness  for people at the expense of other people.  -  ANWAR  EL-SADAT                                                            The good life,  as I conceive it,  is a happy life.  I do not mean that if you are good you will be happy;  I mean that if you are happy you will be good.  -  Bertrand Russell                                                            Since the things we do determine the character of life,  no blessed person can become unhappy.  For he will never do those things which are hateful and petty.  -  Aristotle                                                            See to do good,  and you will find that happiness will run after you.  -  James Freeman Clarke                                                            Love makes everything that is heavy light.  -  Unknown                                                            Darkness can not drive out darkness;  only light can do that.  Hate cannot drive out hate;  only love can do that.  -  Martin Luther King Jr.                                                            When one door to happiness closes,  another opens.  But often we look so long at the closed door we do not see the one which has been opened to us.  -  Helen Keller                                                            The Constitution only gives people the right to pursue happiness.  You have to catch it yourself.  -                              Benjamin Franklin                                                            There never was any heart truly great and generous,  that was not also tender and compassionate.  -                              Robert Frost                                                            If you want happiness for an hour - take a nap.  If you want happiness for a day - go fishing.  If you want happiness for a month - get married.  If you want happiness for a year - inherit a fortune.  If you want happiness for a lifetime - help someone else.  -  Chinese Proverb                                                            To become a thoroughly good man is the best prescription for keeping a sound mind and a sound body.  -                              Francis Bowen                                                            To insure good health:  Eat lightly,  breathe deeply,  live moderately,  cultivate cheerfulness,  and maintain an interest in life.  -  William London                                                            Health is a state of complete physical,  mental and social well-being,  and not merely the absence of disease or infirmity.  -  Heave                                                            What ever purifies the heart also fortifies it.  -  Hugh Blair                                                            Nobody really cares if you’re miserable,  so you might as well be happy.  -  CYNTHIA  NELMS                                                            The talent for being happy is appreciating and liking what you have,  Instead of what you don’t have.  -                              Woody Allen                                                            To love is to place our happiness in the happiness of another.  -  Gottfried Wilhelm Von Leibniz                                                            Love doesn’t make the world go round.  Love is what makes the ride worthwhile.  -  Franklin P. Jones                                                            Whether life is worth living depends on whether there is love in life.  -  R. D. Laing                                                            Love doesn’t sit there like a stone,  it has to be made,  like bread:  remade all the time,  made new.  -                              OG  MANDINO                                                            A good  heart is better than all the heads in the world.  -  Edward G. Bulwer-Lytton                                                            A bodily disease which we look upon as whole and entire within itself,  may,  after all,  be but a symptom of some ailment in the spiritual part.  -  Nathaniel Hawthorne                                                            The healthy,  the strong individual,  is the one who asks for help when he needs it.  Whether he has an abscess on his knee or in his soul.  -  Rona Barrett                                                            You have to stay in shape.  My grandmother,  she started walking five miles a day when she was 60.  She’s 97 today and we don’t know where the hell she is.  -  ELLEN  DEGENERES                                                            You can set yourself up to be sick,  or you can choose to stay well.  -  Wayne Dyer                                                            Health is the greatest gift,  contentment the greatest wealth,  faithfulness the best relationship.  -  Buddha                                                                                          Money is the most envied,  but the least enjoyed.  Health is the most enjoyed,  but the least envied.  -                              Charles Caleb Colton                                                            The best and most beautiful things in the world cannot be seen or even touched.  They must be felt with the heart.  -  Helen Keller                                                            Champions know there are no shortcuts to the top.  They climb the mountain one step at a time,  they have no use for helicopters!  - Judi Adler                                                            If you want something done,  ask a busy person to do it.  The more things you do,  the more you can do.  -                              Lucille Ball                                                            It is easy to hate and it is difficult to love.  This is how the whole scheme of things works.  All good things are difficult to achieve;  and bad things are very easy to get.  -  MORARJI  DESAI                                                            The struggle alone pleases us,  not the victory.  -  BLAISE  PASCAL                                                            There has never yet been a man in our history who led a life of ease whose name is worth remembering.  -                              Theodore Roosevelt                                                            You have to accept whatever comes and the only important thing is that you meet it with the best you have to give.  -  Eleanor Roosevelt                                                            You must begin to think of yourself as becoming the person you want to be.  -  DAVID  VISCOTT                                                            It’s the repetition of affirmations that leads to belief.  And once that belief becomes a deep conviction,  things begin to happen.  -  Claude M. Bristol                                                            Every great achievement is the victory of a flaming heart.  -  Ralph Waldo Emerson                                                            To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.  -  Ralph Waldo Emerson                                                            The best job goes to the person who can get it done without passing the buck or coming back with excuses.                                Napoleon Hill                                                            One must marry one’s feelings to one’s beliefs and ideas.  That is probably the only way to achieve a measure of harmony in one’s life.  -  ETTY  HILSUM                                                            I figured that if I said it enough,  I would convince the world that I really was the greatest.  -                              Muhammad Ali                                                            Any thought that is passed on to the subconscious often enough and convincingly enough is finally accepted.  -  Robert Collier                                                            Always make a total effort,  even when the odds are against you.  -  Arnold Palmer                                                            If a job’s worth doing,  it’s worth doing well.  -  Proverb                                                            You will be a failure,  until you impress the subconscious with the conviction you are a success.  This is done by making an affirmation which  “clicks”.  -  FLORENCE  SCOVEL  SHINN                                                            It is easier to go down a hill than up,  but the view is from the top.  -  Arnold Bennett                                                            Begin somewhere.  You cannot build a reputation on what you intend to do.  -  Henry Ford                                                            A man’s dreams are an index to his greatness.  -  ZADOK  RABINWITZ                                                            To handle yourself,  use your head;  to handle others,  use your heart.  -  Donald Laird                                                            Either do not attempt at all,  or go through with it.  -  Ovid                                                            As for courage and will - we cannot measure how much of each lies within us,  we can only trust there will be sufficient to carry through trials which may lie ahead.  -  Andre Norton                                                            I wasn’t afraid to fail.  Something good always comes out of failure.  -  Anne Baxter                                                            Don’t go through life,  grow through life.  -  Eric Butterworth                                                            Happiness is when what you think,  what you say,  and what you do are in harmony.  -  Mahatma Gandhi                                                            Decide what you want,  decide what you are willing to exchange for it.  Establish your priorities and go to work.  -  H. L. Hunt                                                            Dare to live the life you have dreamed for yourself.  Go forward and make your dreams come true.  -                                Ralph Waldo Emerson                                                            If you have made mistakes,  even serious ones,  there is always another chance for you.  What we call failure is not the falling down,  but the staying down.  -  Mary Pickford                                                            Never let the fear of striking out get in your way.  -  George Herman  “Babe”  Ruth                                                            Failure is simply the opportunity to begin again,  this time more intelligently.  -  Henry Ford                                                            I used to say, “I sure hope things will change.”  Then I learned that the only way things are going to change for me is when I change.  -  JIM  ROHN                                                            Nothing is difficult to those who have the will.  -  Dutch Poet’s Society                                                            As long as you keep a person down,  some part of you has to be down there to hold him down,  so it means you cannot soar as you otherwise might.  - Marian Anderson                                                            Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.  -  Dale Carnegie                                                            If we don’t change the direction we are going,  we are likely to end up where we are heading.  -  Unknown                                                            Realize that if you have time to whine and complain about something then you have the time to do something about it.  -  ANTHONY  J.  D’ANGELO                                                            When you have exhausted all possibilities,  remember this:  “You haven’t!”  -  Thomas Edison                                                            You will know that forgiveness has begun when you recall those who hurt you and feel the power to wish them well.  -  LEWIS  B.  SMEDES                                                            The word impossible is not in my dictionary.  -  Napoleon Bonaparte                                                            Opportunity is missed by most people because it comes dressed in overalls and looks like work.  -                              Thomas Edison                                                            Man must search for what is right;  and let happiness come on its own.  -  Johann Pestalozzi                                                            You can’t have everything,  where would you put it?  -  Steven Wright                                                            We love in another’s soul whatever of ourselves we can deposit in it;  the greater the deposit,  the greater the love.  -  Irving Layton                                                            We all live with the objective of being happy;  our lives are all different and yet the same.  -  Anne Frank                                                            A closed mind is a dying mind.  -  Edna Ferber                                                            Since you get more joy out of giving joy to others,  you should put a good deal of thought into the happiness that you are able to give.  -  Eleanor Roosevelt                                                            We make a living by what we get,  but we make a life by what we give.  -  Sir Winston Churchill                                                            Follow your instincts.  That is where true wisdom manifests itself.  -  Oprah Winfrey                                                            Never part without loving words to think of during your absence.  It may be that you will not meet again in this life.  -  Jean Paul Richter                                                            No good deed goes unpunished.  -  CLARE  BOOTHE  LUCE                                                            Snowflakes are one of nature’s most fragile things,  but just look what they can do when they stick together.                                Vista M. Kelly                                                            Don’t be afraid your life will end;  be afraid that it will never begin.  -  Grace Hansen                                                            Service is what life is all about.  -  Marian Wright Edelman                                                            The one thing that doesn’t abide by majority rule is a person’s conscience.  -  Harper Lee                                                            Love and respect are the most important aspects of parenting,  and of all relationships.  -  Jodie Foster                                                            Learn to listen.  Opportunity could be knocking at your door very softly.  -  FRANK  TYGER                                                            Take heed:  you do not find what you do not seek.  -  English Proverb                                                            What we do today,  right now,  will have an accumulated effect on all our tomorrows.  -                                Alexandra Stoddard                                                            There is a transcendent power in example.  We reform others unconsciously when we walk uprightly.  -                              ANNE-SOPHIE  SWETCHINE                                                            Every man who is high up loves to think that he has done it all himself:  and the wife smiles,  and lets it go at that.  -  Sir James M. Barrie                                                            It’s no use saying,  “We are doing our best.”  You have got to succeed in doing what is necessary.  -                              Sir Winston Churchill                                                            If your efforts are sometimes greeted with indifference,  don’t lose heart.  The sun puts on a wonderful show at daybreak,  yet most of the people in the audience go on sleeping.  -  ADA  TEIXEIRA                                                            The healthiest competition occurs when average people win by putting in above average effort.  -                              Colin Powell                                                            Not the maker of plans and promises,  but rather the one who offers faithful service in small matters.  This is the person who is most likely to achieve what is good and lasting.  -  Johann Wolfgang Von Goethe                                                            Great things are not done by impulse,  but by a series of small things brought together.  -                               Vincent Van Gough                                                            Love is the flower of life,  and blossoms unexpectedly and without law,  and must be plucked where it is found,  and enjoyed for the brief hour of its duration.  -  D. H. Lawrence                                                            Love the moment and the energy of the moment will spread beyond all boundaries.  -                                SISTER  CORITA  KENT                                                            I have decided to stick with love.  Hate is too great a burden to bear.  -  Martin Luther King Jr.                                                            Love is as much of an object as an obsession,  everybody wants it,  everybody seeks it,  but few ever achieve it,  those who do will cherish it,  be lost in it,  and among all,  never …. never forget it.  -                              CURTIS  JUDALET                                                            There is no disguise that can for long conceal love where it exists or simulate it where it does not.  -                              RRANCOIS  DE  LA  ROCHEFOUCAULD                                                            Do all things with love.  -  OG  MANDINO                                                            Even a happy life cannot be without a measure of darkness,  and the word happiness would lose its meaning if it were not balanced by sadness.  -  Carl Jung                                                            Love gives itself;  it is not bought.  -  Henry Wadsworth Longfellow                                                            Go to the truth beyond the mind.  Love is the bridge.  -  Stephen  Levine                                                            An act of love that fails is just as much a part of the divine life as an act of love that succeeds,  for love is measured by fullness,  not by reception.  -  HAROLD  LOKES                                                            There are two things to aim at in life:  first,  to get what you want;  and,  after that,  to enjoy it.  Only the wisest of mankind achieve the second.  -  Logan Pearsall Smith                                                            Happiness is a choice that requires effort at times.  -  Anonymous                                                            Happiness is the highest good,  being a realization and perfect practice of virtue,  which some can attain,  while others have little or none of it.  -  Aristotle                                                            The summit of happiness is reached when a person is ready to be what he is.  -  Erasmus                                                            The concept of total wellness recognizes that our every thought,  word,  and behavior affects our greater health and well-being.  And we,  in turn,  are affected not only emotionally but also physically and spiritually.  -  Greg Anderson                                                            I don’t eat junk food and I don’t think junk thoughts.  -  Peace Pilgrim                                                            All God wants of man is a peaceful heart.  -  Meister Eckhart                                                            Few are those who see with their own eyes and feel with their own hearts.  -  Albert Einstein                                                            People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit.  Most men succeed because they are determined to.  -  George Allen                                                            Nothing great has ever been achieved except by those who dared believe that something inside them was superior to circumstances.  -  Bruce Barton                                                            So what do we do?  Anything,  something,  so long as we just don’t sit there.  If we screw it up,  start over.  Try something else.  If we wait until we’ve satisfied all the uncertainties,  it may be too late.  -                                Lee Iacocca                                                            At the moment of commitment,  the universe conspires to assist you.  -  Goethe                                                            There would be nothing to fear if you chose not to be afraid.  -  Unknown                                                            She soars on her own wings.  -  Socrates                                                            The first and best victory is to conquer oneself.  -  DEWEY  SIM                                                            Give it all you’ve got because you never know if there’s going to be a next time.  -  DANIELLE  INGRUM                                                            Desire nothing for yourself,  which you do not desire for others.  -  Spinoza                                                            You can if you think you can.  -  George Reeves                                                            Do all the good you can,  by all the means you can,  in all the ways you can,  as long as ever you can.  -                                John Wesley                                                            You don’t just stumble into the future.  You create your own future.  -  Roger Smith                                                            Just don’t give up trying to do what you really want to do.  Where there’s love and inspiration,  I don’t think you can go wrong.  -  Ella Fitzgerald                                                            Confidence,  like art,  never comes from having all the answers;  it comes from being open to all the questions.  -  Earl Gray Stevens                                                            Experience is not what happens to a man.  It is what a man does with what happens to him.  -                              ALDOUS  HUXLEY                                                            Always hold your head up,  but be careful to keep your nose at a friendly level.  -  Max L. Forman                                                            Laughter is the shortest distance between two people.  -  VICTOR  BORGE                                                            Don’t spool yourself….unwind.  -  Val Snead                                                            Never think you can’t achieve.  After all,  it only took one acorn.  -  Bobby MacKinnon                                                            Integrity is shown when no one is looking.  -  Anonymous                                                            Intelligence without ambition is a bird without wings.  -  C.  Archie Danielson                                                            Patience is the companion of wisdom.  -  Augustine                                                            One who makes no mistakes never makes anything.  -  Anonymous                                                            Never give up on anybody.  -  Hubert H. Humphrey                                                            Great spirits have always encountered violent opposition from mediocre minds.  -  Albert Einstein                                                            All of us do not have equal talent,  but all of us should have an equal opportunity to develop our talents.  -                              John F. Kennedy                                                            For myself,  I am an optimist - it does not seem to be much use being anything else.  -                                Sir Winston Churchill                                                            Take a chance!  All life is a chance.  The man who goes the furthest is generally the one who is willing to do and dare.   The  ’sure thing’  boat never gets far from shore.  -  Dale Carnegie                                                            It is never too late to be what you might have been.  -  George Elliot                                                            There are only two options regarding commitment;  you’re either in or you’re out.  There’s no such thing as life in-between.  -  Pat Riley                                                            The most important key to achieving great success is to decide upon your goal and launch,  get started,  take action,  move.  -  John Wooden                                                            There are no secrets to success.  It is the result of preparation,  hard work and learning from failures.  -                              Colin Powell                                                            You don’t get to choose how you’re going to die.  Or when.  You can only decide how you’re going to live.  Now.  -  Joan Baez                                                            Believe it can be done.  When you believe something can be done,  really believe,  your mind will find the ways to do it.  -  Dr. David Schwartz                                                             Happiness is the meaning and the purpose of life,  the whole aim and end of human existence.  -                              Aristotle                                                            Happiness is contagious…when you reflect happiness,  then all others around you catch the happy bug and          

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Dinner Recipes
(Click on a recipe name to open a printable recipe page)


2 Cups diced green cabbage
½ Cup diced onion
½ Cup diced carrots
½ Cup diced celery
½ Cup diced peeled baking potato
1 Cup canned diced tomatoes
5 Cups vegetable broth
1 Can (15-ounce) kidney beans
½ Cup diced zucchini
¼ Cup dried elbow macaroni
1 Tablespoon minced fresh oregano (or 1 teaspoon dried oregano)
1 Dash salt and pepper each, or to taste

Combine cabbage, onion, carrots, celery, potato, tomatoes, and vegetable broth. Bring to simmer over moderate heat. Cover and cook on low heat until vegetables are half done, about 15 minutes. Then add zucchini, beans with their juice, and macaroni. Cover and simmer until vegetables are tender and pasta is al dente, about 15 minutes. Add oregano. Season with salt and pepper.

Tip: Substitute with other vegetables in season: fresh tomatoes, butternut squash, fennel. Instead of kidney beans, you can use white beans or lentils.

Serving size: 1¾ cups
Calories: 184
Fat: 0.9g
Cholesterol: 0 mg
Carbohydrate: 36.5 g
Protein: 9.6 g
Sodium: 581 mg


1 Cup diced onion
2 Cups diced mushrooms
1 Teaspoon minced garlic
1 (10-ounce) Package frozen chopped spinach
1 Cup nonfat ricotta cheese
½ Cup liquid egg substitute
¼ Cup finely sliced fresh basil (or 2 teaspoons dried basil)
½ Teaspoon salt
1/8 Teaspoon ground nutmeg
½ Pound dried lasagna noodles (no egg)
3 Cups nonfat Marinara Sauce
½ Cup grated nonfat mozzarella cheese
1 Tablespoon grated nonfat Parmesan cheese

Combine mushrooms, onion, garlic, and ¼ cup water in a saucepan. Simmer and cover for about 5 minutes, until onion is soft. Uncover and simmer until liquid evaporates, about 3 minutes. Put frozen spinach in a bowl and microwave until hot throughout, about 5 minutes. Do not drain. Transfer to a large bowl and stir in ricotta, egg substitute, basil, salt, a little nutmeg, and the cooked mushrooms, onion, and garlic. Stir well.

Preheat oven to 425F. Cook lasagna in a large pot of boiling salted water until just tender. Drain well. Spread 1 cup marinara sauce in bottom of a rectangular baking dish approximately 8 by 12 inches. Top with a layer of noodles, arranging them side by side without overlapping. Top with half the filling, spreading it evenly, then another layer of noodles. Top with remaining filling and a final layer of noodles. Spread 2 cups Marinara sauce evenly over the surface. Top with mozzarella and Parmesan cheese. Bake, uncovered, until hot throughout, about 30 minutes. Let stand 10 minutes before slicing.

Serving size: 1/6 of the lasagna
Calories: 263
Fat: 2 g
Cholesterol: 4.4 mg
Carbohydrate: 50 g
Protein: 15.1 g
Sodium: 1,192 mg


1 Package Tuna Helper creamy pasta
3 ¼ Cups boiling water
¼ Cup milk
2 Tablespoons butter or margarine
2 Cups cut-up cooked chicken or turkey
1½ Teaspoons curry powder
3 Tablespoons chopped peanuts, flaked coconut or raisins, if desired

Heat oven to 425F. Mix pasta, sauce mix and remaining ingredients except peanuts in ungreased 2-quart casserole or rectangular pan; 10x6z1½ inches. Cover and bake 30 minutes or until pasta is tender, stir. Let stand uncovered 5 minutes or until sauce is as thick as you’d like. Sprinkle with peanuts if desired

Serving size: 1/5 of curry
Calories: 335
Fat: 15 g
Cholesterol: 50 mg
Carbohydrate: 30 g
Protein: 21 g
Sodium: 840 mg

TIP: The curry flavor blends well with tuna instead of chicken or turkey as well.


2 French-style baguettes (each about 24 inches long and 2 inches in diameter)
4 Portobello mushrooms (about 6 ounces each)
1 ½ Cups nonfat Italian salad dressing
5 Tablespoons chopped fresh thyme
¼ Cup Worcestershire sauce
2 Large red onions, in ½-inch-thick slices
2 Large red bell peppers, quartered, stems and ribs removed
8 Lettuce leaves

Cut each baguette into four equal sections, then cut each section in half horizontally. Wipe the mushrooms clean with a damp paper towel, remove the stems, and slice the caps into ½-inch-thick slices. In a small bowl, whisk together salad dressing, thyme, and Worcestershire sauce. Preheat oven to low and prepare a medium-hot charcoal fire. Place grilling rack 4 to 6 inches from the coals. Brush mushrooms, onions, and bell peppers with herbed dressing. Grill, turning once or twice, until nicely browned on the outside and tender, 6 to 8 minutes total. Remove from grill and keep warm in oven.

Brush the cut sides of the baguettes with remaining herbed dressing. Place cut side down over indirect heat (not directly over the coals) and grill until rolls are just heated through and beginning to brown at the edges. For each “burger”, place a baguette bottom cut side up on a plate. Top with an onion slice, 4 to 5 mushroom slices, one quarter of a bell pepper, and a lettuce leaf. Cover with the top of the baguette, pressing down gently to form a sandwich. Repeat with remaining ingredients. Serve immediately.

Serving size: 1 burger
Calories: 235
Fat: 2.2 g
Cholesterol: 0 mg
Carbohydrate: 45 g
Protein: 8.3 g
Sodium: 233 mg

TIP: Serve with other condiments like mustard, nonfat mayonnaise, pickles, and sliced tomato.


1 Pound boneless skinless chicken breast halves, cut into ¾- to 1-inch pieces
1 Package (6.8 ounces) rice and vermicelli mix with Spanish seasonings
2 Cups water
1 Can (14 ½ ounces) chunky tomatoes with crushed red pepper, undrained
½ Pound fully cooked Polish sausage, cut into ½-inch slices

Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet 3 to 5 minutes, stirring frequently, until light brown. Remove chicken from skillet. Cook rice and vermicelli mix (without seasonings) in skillet over medium heat, stirring frequently, until golden brown. Gradually stir in water, tomatoes and seasonings from rice and vermicelli mix. Heat to boiling. Stir in sausage and chicken; reduce heat. Cover and simmer 15 to 20 minutes, stirring occasionally, until liquid is absorbed and chicken is no longer pink in center.

Serving size: 1/6 of dish
Calories: 280
Fat: 13 g
Cholesterol: 70 mg
Carbohydrate: 18 g
Protein: 24 g
Sodium: 730 mg

TIP: If you can’t find chunky tomatoes with crushed red pepper, add ¼ teaspoon or so of crushed red pepper to a 14 ½-ounce can of regular chunky tomatoes instead.


Marinara Sauce:

¼ Cup vegetable broth
1 Onion, chopped
2 Garlic cloves, minced
1 (28-ounce) Can diced tomatoes or crushed tomatoes in puree
¼ Cup tomato paste
½ Teaspoon dried oregano
1 Dash salt and pepper each, or to taste

1 Pound whole wheat spaghetti
2 Cups tightly packed stemmed small spinach leaves (about 4 ounces)
¼ Cup grated nonfat Parmesan cheese

Make marinara sauce: In a large skillet, bring vegetable broth to a boil over moderately high heat. Add onion and garlic and simmer until onion is softened, about 5 minutes. Add tomatoes, tomato paste, and oregano. Stir to blend. Bring to a boil, then reduce heat and simmer gently, stirring occasionally, until mixture is thick and tasty, about 10 minutes. Season to taste with salt and pepper.

Bring a large pot of salted water to a boil over high heat. Add spaghetti and cook according to package directions until al dente. While pasta is cooking, add spinach leaves to marinara sauce and simmer, stirring, until they wilt, about 1 minute. Keep sauce warm over lowest heat. Drain spaghetti, then transfer to a large warm bowl. Add sauce and toss well. Serve on four warm plates, topping each portion with 1 tablespoon of cheese.

Serving size: 2 cups pasta, 1 cup sauce
Calories: 465
Fat: 3.7 g
Cholesterol: 3.9 mg
Carbohydrate: 95.9 mg
Protein: 21.3 g
Sodium: 702.9 mg

TIP: The basic marinara sauce in this recipe can be enhanced in many ways. Add sliced mushrooms, bell peppers, frozen artichoke hearts, broccoli or cauliflower florets, or sliced zucchini to create a new pasta sauce.


8 Ounces ½ -inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
1 Teaspoon chili powder
½ Teaspoon salt
2 Tomatoes, diced
1 Teaspoon olive oil (extra virgin)
2 Teaspoons lime juice
1 Tablespoon chopped fresh cilantro

Sprinkle both sides of steak with chili powder and ¼ teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.

Add tomatoes, lime juice, and the remaining ¼ teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa and a green or mixed salad, if you like.

Serving size: 1 Steak
Calories: 174
Fat: 9 g
Cholesterol: 60 mg
Carbohydrate: 4 g
Protein: 20 g
Sodium: 336 mg


5 Cups vegetable broth, or more if needed
1 Cup canned diced tomatoes
1 Cup diced onion
1 Cup diced celery
1 Cup diced potato
¾ Cup dried lentils
½ Cup diced carrot
½ Cup diced green beans
½ Cup pearl barley
1 Cup diced zucchini
½ Cup dried elbow macaroni
1 Dash salt and pepper each, or to taste

In a large soup pot, combine 5 cups vegetable broth, tomatoes, onion, celery, potato, lentils, carrots, green beans, and barley. Bring to a simmer over moderate heat. Cover, adjust heat to maintain a slow simmer, and cook 30 minutes. Add zucchini and macaroni. Cook, uncovered, until macaroni is done, about 15 minutes. Add additional broth if soup is too thick. Season with salt and pepper.

Serving size: 2 ¾ Cups
Calories: 290
Fat: 1.25 g
Cholesterol: 0 mg
Carbohydrate: 62.2 g
Protein: 10 g
Sodium: 165.5 mg (with no salt added)

TIP: You can substitutes ingredients as desired; split peas instead of lentils, brown rice in place of barley, cabbage instead of zucchini etc.


2 Tablespoons olive oil (extra virgin)
1 Pound boneless skinless chicken breast halves or thighs, cut into 1-inch pieces
3 Cups cut-up assorted vegetables (bell peppers, broccoli flowerets, shredded carrots etc.)
1 Garlic clove, finely chopped
½ Cup stir-fry sauce

Heat 1 tablespoon of the oil in 12-inch skillet or wok over high heat. Add chicken; stir-fry about 3 minutes or until no longer pink in center. Remove from skillet. Heat remaining 1 tablespoon oil in skillet. Add vegetables and garlic; stir-fry about 2 minutes or until vegetables are crisp-tender. Add chicken and stir-fry sauce. Cook and stir about 2 minutes or until hot.

Serving size: ¼ of skillet
Calories: 250
Fat: 11 g
Cholesterol: 70 mg
Carbohydrate: 12 g
Protein: 28 g
Sodium: 1,470 mg

TIP: Substitute chicken with 1 pound beef (boneless sirloin steak), cut into 1-inch pieces.


1 Pound chicken breast strips for stir-fry
1 Package (1.25 oz) taco seasoning mix
1 Can (15 oz) black or pinto beans, drained, rinsed
1 Can (11 oz) Mexicorn (whole kernel corn with red and green peppers, undrained)
¼ Cup water
4 Tortillas, if desired

Spray 10-inch skillet with cooking spray. Add chicken to skillet; cook over medium-high heat 8 to 10 minutes, stirring occasionally, until no longer pink in center. Stir in seasoning mix, beans, corn and water. Cook over medium-high heat 8 to 10 minutes, stirring frequently, until sauce is slightly thickened. Serve with tortillas.

Serving size: ¼ of skillet
Calories: 340
Fat: 5 g
Cholesterol: 70 mg
Carbohydrate: 48 g
Protein: 37 g
Sodium: 830 mg

TIP: If you can’t find chicken strips, just get regular chicken breasts or thighs and cut it in strips yourself.


1 Cup diced onion
2 Garlic cloves, minced
1¼ Cups vegetable broth, or more to taste
2 (15-ounce) cans black beans
1 (15-ounce) can diced tomatoes
1 Cup diced peeled baking potato
½ Teaspoon dried thyme
½ Teaspoon dried cumin
½ Teaspoon Tabasco sauce, or to taste

Garnishes: Diced red onion or green onion; minced cilantro or parsley
Combine onion, garlic, and ¼ cup vegetable broth in a large pot. Bring to a simmer and simmer until onions are softened, about 5 minutes. Add 1 cup of broth, black beans with their juice; tomatoes, potatoes, thyme, and cumin. Bring to a simmer, cover, adjust heat to maintain a simmer, and cook until potatoes are tender, about 25 minutes. Thin soup if necessary with a little more vegetable broth. Add Tabasco. Taste and adjust seasoning. Serve hot, topping each portion with some of the onion and herbs, or pass the garnishes separately at the table.

Serving size: 1½ Cups
Calories: 164
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 32.5 g
Protein: 8.6 g
Sodium: 578 mg


2 Tablespoons olive oil (extra virgin)
½ Cup chicken broth
1 Lemon
¼ Cup red table wine
1 Teaspoon garlic
¼ Teaspoon salt
1/8 Teaspoon black pepper
½ Teaspoon rosemary
2 Pounds lean and boneless lamb
24 Cherry tomatoes
24 Mushrooms
24 Small onions (or cut larger onions in halves or quarters)

Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over lamb, tomatoes, mushrooms, and onions. Marinate in refrigerator for several hours or overnight. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches from heat for 15 minutes, turning every 5 minutes. Serves 8. Add salad to complete.

Serving size: 1 Shish Kebab
Calories: 274
Fat: 12 g
Cholesterol: 75 mg
Carbohydrate: 16 g
Protein: 26 g
Sodium: 207 mg


1 Whole broiler-fryer chicken, about 3 pounds
¼ Cup butter or margarine, melted
2 Teaspoons chopped fresh sage leaves or ½ teaspoon dried sage leaves, crumbled
1 Teaspoon chili powder
½ Teaspoon ground coriander
¼ Teaspoon ground red pepper (cayenne)
2 Garlic cloves, minced

Heat oven to 375F. Fold wings of chicken across back with tips touching. Tie or skewer drumsticks to tail. Place chicken, breast side up, on rack in shallow roasting pan, Insert meat thermometer so tip is in thickest part of inside thigh muscle and does not touch bone.
Roast uncovered 30 minutes. Mix remaining ingredients; brush generously over chicken. Roast uncovered about 1 hour, brushing 1 or 2 times with butter mixture, until thermometer reads 180F and juice of chicken is no longer pink when center of thigh is cut. Let stand about 15 minutes for easier carving.

Serving size: 1/6 of chicken
Calories: 300
Fat: 21 g
Cholesterol: 85 mg
Carbohydrate: 1 g
Protein: 27 g
Sodium: 170mg

TIP: Place in center of serving platter, surround with a variety of vegetables, like carrots, beans, zucchini, squash, broccoli, cauliflower.


1 Pound center-cut salmon fillet, skinned and cut into 4 portions
1 Cup dry white wine, divided
2 Teaspoons olive oil (extra virgin)
2 Tablespoons lemon juice
1 Large shallot, minced
4 Teaspoons capers, rinsed
¼ Cup reduced-fat sour cream
¼ Teaspoon salt
1 Tablespoon chopped fresh dill (or 1 teaspoon dried dill)

Place salmon in a large skillet. Add ½ cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining ½ cup wine, boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with sauce and garnish with dill.

Serving size: ¼ of salmon
Calories: 304
Fat: 16 g
Cholesterol: 73 mg
Carbohydrate: 4 g
Protein: 23 g
Sodium: 307 mg

TIP: Serve with vegetables like snow peas or roasted asparagus and brown rice or a salad.


Teriyaki marinade:

½ Cup dry sherry or orange juice
½ Cup soy sauce
2 Tablespoons sugar
2 Tablespoons olive oil (extra virgin)
2 Teaspoons grated gingerroot or ½ teaspoon ground ginger
2 Garlic cloves, crushed


8 Bone-in chicken breast halves (about 3 pounds)

In shallow glass or plastic dish, mix all Teriyaki marinade ingredients. Add chicken; turn to coat with marinade. Cover dish and refrigerate, turning chicken occasionally, at least 1 hour but no longer than 24 hours.

Heat coals or gas grill for direct heat. Remove chicken from marinade; reserve marinade. Cover and grill chicken, skin sides up, 5 to 6 inches from medium heat 15 minutes. Turn chicken. Cover and grill 10 to 20 minutes longer, turning and brushing 2 or 3 times with marinade, until juice of chicken is no longer pink when centers of thickest pieces are cut. Discard any remaining marinade.

Serving size: 1 Chicken breast
Calories: 220
Fat: 10 g
Cholesterol: 75 mg
Carbohydrate: 4 g
Protein: 28 g
Sodium: 790 mg

TIP: Serve with baby carrots, grilled pineapple and brown rice. Leftovers? No problem: Cut chicken into thin strips, wrap in tortillas, add shredded lettuce and salsa if desired and have for lunch the next day!


1½ Pounds fish, fillet of sole
1 Teaspoon olive oil (extra virgin)
½ Pound fresh mushrooms, sliced
½ Pound fresh spinach
¼ Teaspoon oregano leaves
1 Garlic clove, minced
2 Tablespoons dry sherry
4 Ounces part-skim mozzarella cheese

Preheat oven to 400F. Coat 10- by 6-inch baking dish with nonstick cooking spray. Heat oil in skillet and sautee mushrooms until tender, about three minutes. Add spinach and continue cooking for one minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish. Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients. Divide vegetable mixture evenly among fillets and place in center of each. Roll each fillet around mixture and place seam-side down in prepared baking dish. Sprinkle with sherry, then grated mozzarella cheese. Bake for 15 to 20 minutes or until fish flakes easily. Lift out with slotted spoon.

Serving size: ¼ of dish
Calories: 273
Fat: 9 g
Cholesterol: 95 mg
Carbohydrate: 6 g
Protein: 39 g
Sodium: 163 mg

TIP: Serve with vegetables, like carrots and peas and brown rice.


1 ¾ Pounds bone-in, ¾-inch-thick pork rib chops, trimmed of fat
¼ Freshly ground pepper
¼ Teaspoon salt
3 Teaspoons canola oil, divided
1 Medium onion, diced
1 Garlic clove, minced
1/3 Cup orange juice
½ Cup barbecue sauce

Preheat oven to 400F. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to a minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145F, 6 to 10 minutes. Serve the sauce over the pork chops. Serve with vinegary coleslaw and cornbread.

Serving size: 1 Pork Chop
Calories: 250
Fat: 11 g
Cholesterol: 69 mg
Carbohydrate: 10 g
Protein: 27 g
Sodium: 452 g


1 Pound beef (lean top round steak)
2 Teaspoons olive oil (extra virgin)
¾ Tablespoon onion, chopped
1 Pound mushrooms, sliced
¼ Teaspoon salt
¼ Teaspoon ground nutmeg
½ Teaspoon dried basil
¼ Cup white wine
1 Cup low-fat plain yogurt
6 Cups elbow macaroni

Cut beef into 1-inch cubes. Heat 1 teaspoon oil in nonstick skillet. Sautee onion for two minutes. Add beef and sautee for five minutes more. Turn to brown evenly. Remove from pan and keep hot. Add remaining oil to pan and sautee mushrooms. Add beef and onions to pan with seasonings. Add wine and yogurt, and gently stir in. Heat, but do not boil. If thickening is desired, take a small amount of wine and yogurt broth and put aside to cool. Stir in cornstarch. Add some warm broth to cornstarch paste and stir. Then, add cornstarch mixture to pan. Serve with macaroni and salad.

Serving size: 1/5 of beef with 1¼ cup pasta
Calories: 499
Fat: 10 g
Cholesterol: 80 mg
Carbohydrate: 58 g
Protein: 41 g
Sodium: 200 mg


1 Cut-up whole chicken (3 to 3½ pounds)
½ Cup flour
½ Teaspoon salt
¼ Teaspoon pepper
2 Tablespoons olive oil (extra virgin)
3 Cups sliced fresh mushrooms (8 ounces)
¼ Cup orange juice
¼ Cup almond-flavored liqueur or orange juice
2 Tablespoons sliced almonds
2 Tablespoons chopped fresh cilantro or parsley

Mix flour, salt and pepper. Coat chicken with flour mixture. Heat oil in 12-inch skillet or Dutch oven over medium heat until hot. Cook chicken in oil about 15 minutes, turning occasionally, until brown on all sides. Cover and cook over low heat about 20 minutes or until juice is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet with tongs; keep warm.

Drain all but 1 tablespoon drippings from skillet. Cook mushrooms in 1 tablespoon drippings over medium heat about 2 minutes, stirring occasionally, until tender. Remove mushrooms from skillet. Heat skillet over medium-high heat. Add orange juice and liqueur. Cook 1 to 2 minutes, stirring constantly and scraping up any brown bits, until mixture is slightly thickened. Stir in mushrooms; heat through. Serve mushroom mixture over chicken. Sprinkle with almonds and cilantro. Serve with steamed broccoli and wild rice.

Serving size: 1/6 of dish
Calories: 340
Fat: 19 g
Cholesterol: 85 mg
Protein: 29 g
Sodium: 280 mg


1 6-ounce can solid white tuna in water, drained and flaked
1/3 Cup nonfat plain yogurt
2 Tablespoons tahini or fruity extra-virgin olive oil
1 Teaspoon lemon juice
2 Garlic cloves, very finely chopped
1 Teaspoon ground cumin
1 8-ounce can chickpeas (¾ cup), drained and rinsed
¼ Cup chopped flat-leaf parsley
1 Dash salt and freshly ground pepper each, or to taste

Whisk together yogurt, tahini (or olive oil), lemon juice, garlic and cumin in a bowl. Stir in tuna, chickpeas and parsley and season with salt and pepper. Serve in a whole-wheat pita pocket with fresh spinach and sliced red onion.

Serving size: 1/3 of tuna salad
Calories: 212
Fat: 7 g
Cholesterol: 18 mg
Carbohydrate: 17 g
Protein: 21 g
Sodium: 314 mg


1 Pound boneless pork loin roast, cut into 1-inch pieces
2¼ Cups chunky salsa
1 Can (4.5 oz) chopped green chilies, drained
1 Can (15 oz) black beans, drained, rinsed
1 Cup shredded Monterey Jack cheese (4 oz), if desired

In 3 ½- to 4-quart slow cooker, mix pork, salsa and chilies. Cover; cook on low heat setting 6 to 8 hours. Stir in beans. Cover; cook on low heat setting about 5 minutes or until beans are hot. Sprinkle with Monterey Jack or Cheddar cheese, if desired. Serve over brown rice or tortilla chips (top with a dollop of guacamole or sour cream).

Serving size: ¼ of dish
Calories: 370
Fat: 10 g
Cholesterol: 70 mg
Carbohydrate: 39 g
Protein: 33 g
Sodium: 1,550 mg


1¼ Pounds salmon fillet
2 Tablespoons butter or margarine, melted
¼ Teaspoon salt
¾ Cup fresh white bread crumbs, 1 slice
¼ Cup grated Parmesan cheese
2 Tablespoons thinly sliced green onions
2 Teaspoons grated lemon peel
¼ Teaspoon dried thyme leaves

Heat oven to 375F. Spray shallow baking pan with cooking spray. Pat salmon dry with paper towel. Place salmon, skin side down, in pan; brush with 1 tablespoon of the butter. Sprinkle with salt. Mix bread crumbs, cheese, onions, lemon peel and thyme in small bowl. Stir in remaining 1 tablespoon butter. Press bread crumb mixture evenly on salmon. Bake uncovered 15 to 25 minutes or until salmon flakes easily with fork. Serve immediately with vegetables like asparagus or green beans or a salad.

Serving size: ¼ of salmon fillet
Calories: 290
Fat: 16 g
Cholesterol: 115 mg
Carbohydrate: 4 g
Protein: 33 g
Sodium: 420 mg


¾ Cup cut-up cooked ham, chicken, turkey or beef
1½ Cups frozen broccoli cuts
¼ Cup canned condensed 98% fat-free cream of mushroom soup
¼ Cup canned condensed Cheddar cheese soup
¼ Cup fat-free (skim) milk
½ Bisquick Heart-Smart mix
1/3 Cup fat-free (skim) milk

Heat oven to 425F. Spray 1-quart casserole with cooking spray. In casserole, mix broccoli, soups, ¼ cup milk and the ham. Microwave on high for 3 minutes; stir. In small bowl, stir Bisquick mix and 1/3 cup milk until blended. Pour evenly over soup mixture. Bake uncovered 20 to 23 minutes or until crust is light golden brown. Let stand 5 minutes before serving.

Serving size: 1/3 of dish
Calories: 210
Fat: 7 g
Cholesterol: 25 mg
Carbohydrate: 23 g
Protein: 14 g
Sodium: 1,090 mg

TIP: Serve with grapes, pineapple, oranges or melon.


1 Pound boneless sirloin steak
¾ Cup beef broth
2 Garlic cloves, finely chopped
8 Ounces baby broccoli or regular broccoli, cut into flowerets and stems cut into 1-inch pieces
1 Package (8 ounces) fresh shiitake mushrooms, cut into fourths (3 cups)
6 Ounces fresh crimini mushrooms, sliced (2 cups)
2 Tablespoons dry sherry or apple juice
1 Tablespoon soy sauce
1 Teaspoon cornstarch
1 Package (10 ounces) curly Chinese or Japanese noodles

Cut beef with grain into 2-inch strips; cut strips across grain into 1/8-inch slices. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add beef and garlic; stir-fry 4 to 5 minutes or until beef is brown. Remove from skillet. Add broccoli and ½ cup of the broth to skillet. Heat to boiling; reduce heat to medium. Cover and cook about 2 minutes or until broccoli is crisp-tender.

Add mushrooms, sherry and soy sauce. Cover and cook 2 to 3 minutes, stirring occasionally, until mushrooms are tender. Stir in beef. Mix cornstarch and remaining ¼ cup broth; stir into beef mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Meanwhile, cook and drain noodles as directed on package. Divide noodles among bowls. Top with beef mixture.

Serving size: ¼ of dish
Calories: 440
Fat: 5 g
Cholesterol: 60 mg
Carbohydrate: 63 g
Protein: 36 g
Sodium: 490 mg

TIP: You can substitute with a variety of other fresh mushrooms.


6 Pork loin or rib chops, ¾-inch thick
1 Can (16 ounces) sauerkraut, undrained
1 Cup thinly sliced carrots
¾ Cup chopped onion
½ Cup water
¼ Cup uncooked barley
½ Cup barbecue sauce

Heat oven to 350F. In un-greased 2-quart casserole or 11x7-inch glass baking dish, mix sauerkraut, carrots, onion, water and barley. Place pork chops on sauerkraut mixture. Spoon barbecue sauce on top of chops. Cover and bake 1¼ to 1½ hours or until pork is no longer pink in center. Serve with beets and dark bread, if desired.

Serving size: 1 Chop and 1/6 of sauerkraut
Calories: 195
Fat: 9 g
Cholesterol: 45 mg
Carbohydrate: 14 g
Protein: 17 g
Sodium: 870 mg


1 Pound orange roughy fillet
2 Tablespoons butter or margarine
2/3 Cup Original or Reduced Fat Bisquick mix
¼ Cup yellow cornmeal
½ Teaspoon lemon pepper seasoning salt
½ Teaspoon salt
1 Egg
2 Tablespoons water

Heat oven to 425F. Melt butter in rectangular pan; 13x9x2 inches, in oven. Stir Bisquick mix, cornmeal, lemon pepper, seasoning salt and salt. Mix egg and water. Dip fish into egg mixture, then coat with Bisquick mixture. Place In pan. Bake uncovered 10 minutes. Turn fish with spatula, bake 15 minutes longer or until fish flakes easily with fork. Serve with coleslaw or brown rice and vegetables.

Serving size: ¼ of fish
Calories: 235
Fat: 10 g
Cholesterol: 110 mg
Carbohydrate: 15 g
Protein: 22 g
Sodium: 66o mg

TIP: You can substitute orange roughy with any mild-flavored fish, such as cod, sole, or catfish.


4 Boneless, skinless chicken breasts (1¼ pounds), trimmed
¼ Cup plain dry breadcrumbs
½ Cup pecan halves or pieces
1½ Teaspoons freshly grated orange zest
½ Teaspoon salt
¼ Teaspoon ground chipotle pepper
1 Egg white
2 Teaspoons water
1 Tablespoon canola oil, divided

Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even ¼-inch thickness. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg white mixture, then dredge both sides in the pecan mixture
Heat 1½ teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink In the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately, with mashed potatoes and a spinach salad, if desired.

Serving size: 1 Chicken breast
Calories: 281
Fat: 15 g
Cholesterol: 66 mg
Carbohydrate: 7 g
Protein: 29 g
Sodium: 429 mg


½ Pound pork tenderloin
1 Tablespoon soy sauce
1 Teaspoon honey or packed brown sugar
1 Can (8 ounces) pineapple chunks in juice, drained and juice reserved
2 Garlic cloves, finely chopped
1 Tablespoon cornstarch
4 Ounces uncooked vermicelli (whole wheat)
2 Teaspoons dark sesame oil
¼ Cup fat-free chicken broth
½ Medium onion, sliced
1 Medium red bell pepper; chopped (1 cup)
4 Large stalks bok choy, chopped
4 Ounces snow (Chinese) pea pods, strings removed

Cut pork Into ¼-inch slices. In medium glass bowl, mix reserved pineapple juice, soy sauce, honey, garlic and cornstarch. Stir in pork. Cover and refrigerate 1 hour. Cook and drain vermicelli as directed on package. Spray wok or 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Add oil; rotate wok to coat side. Add pork; cook and stir 2 minutes. Remove pork. Add broth, onion, bell pepper and bok choy to wok; cook and stir 6 minutes. Add pea pods, pineapple and vermicelli. Cook 2 minutes, stirring constantly. Add pork. Cook about 1 minute, stirring constantly, until sauce is thickened and pork is no longer pink in center.

Serving size: ¼ of dish
Calories: 255
Fat: 3 g
Cholesterol: 35 mg
Carbohydrate: 41 g
Protein: 19 g
Sodium: 330 mg

TIP: Whole wheat pasta has three times the fiber of regular pasta.

Substitution: Use 1 cup sliced celery for the bok choy.


Tilapia and salad:

4 Tilapia or other mild-flavored fish fillets (cod or sole), about 5-ounce each
2 Tablespoons lime juice
½ Teaspoon seasoned salt
4 Cups mixed salad greens
2 Cups fresh or canned (drained) pineapple chunks
¼ Cup fresh mint leaves


½ Cup pineapple juice
1 Teaspoon grated lime peel
2 Tablespoons lime juice
1 Tablespoon canola oil
¼ Teaspoon seasoned salt

In 1-cup glass measuring cup, beat all dressing ingredients with wire whisk. Set oven control to broil. On rack in broiler pan, place fish; spray tops of fish with cooking spray. Sprinkle tops of fish with 2 tablespoons lime juice and the seasoned salt. Broil with tops 4 to 6 inches from heat 6 to 8 minutes or until fish flakes easily with fork. Meanwhile, on each of 4 plates, arrange 1 cup salad greens. Divide pineapple among plates. Place fish on or next to greens. Sprinkle greens and fish with mint. Serve with dressing.

Serving size: 1 fish fillet
Calories: 230
Fat: 5 g
Cholesterol: 75 mg
Carbohydrate: 17 g
Protein: 28 g
Sodium: 390 mg


ATTENTION: Pork tenderloin needs to refrigerate in marinade for at least 8 hours!


2 Pork tenderloins (about ¾ pound each)
1 Pineapple, peeled and cut into ½-inch slices (or 2 8-ounce cans of sliced pineapples, drained)

Teriyaki Marinade:

¼ Cup soy sauce
¼ Cup olive oil (extra virgin)
2 Tablespoons ketchup
1 Tablespoon white vinegar
¼ Teaspoon pepper
2 Garlic cloves, finely chopped

Mix all Teriyaki Marinade ingredients. Fold thin end of each pork tenderloin under, so pork is an even thickness; secure with toothpicks. Place pork in resealable plastic food-storage bag or shallow glass or plastic dish. Pour marinade over pork, turn pork to coat with marinade. Seal bag or cover dish and refrigerate at least 8 hours but no longer than 24 hours, turning pork occasionally. Brush grill rack with vegetable oil. If using charcoal grill, place drip pan directly under grilling area and arrange coals around edge of firebox. Heat coals or gas grill for indirect heat.

Remove pork from marinade; reserve marinade. Cover and grill pork over drip pan or over unheated side of gas grill and 4 to 5 inches from medium heat 25 to 30 minutes, brushing occasionally with marinade and turning once, until pork is slightly pink in center. Cut pineapple slices in half. Add pineapple to grill for last 2 to 4 minutes of grilling, brushing with marinade and turning once. Discard any remaining marinade. Remove toothpicks from pork. Cut pork across grain into thin slices. Serve with pineapple.

Serving size: 1/6 of pork loin and pineapple
Calories: 255
Fat: 12 g
Cholesterol: 70 mg
Carbohydrate: 12 g
Protein: 26 g
Sodium: 580 mg


4 Pork butterfly loin chops, ½-inch thick (1 pound)
¼ Cup honey
2 Tablespoons Dijon mustard
1 Tablespoon orange juice
1 Teaspoon chopped fresh tarragon leaves or ¼ teaspoon dried tarragon leaves
1 Teaspoon cider vinegar
½ Teaspoon white wine vinegar
1 Dash of onion powder

Heat oven or gas grill for direct heat. Mix all ingredients except pork in small bowl. Cover and grill pork 4 to 5 inches from medium heat 10 to 12 minutes, brushing occasionally with honey mixture and turning once, until pork is slightly pink in center. Discard any remaining honey mixture. Serve with vegetables or salad.

Serving size: 1 chop
Calories: 205
Fat: 7 g
Cholesterol: 55 mg
Carbohydrate: 15 g
Protein: 20 g
Sodium: 180 mg


1 Pound boneless skinless chicken thighs or breast halves, cut into ¾-inch pieces
¼ Cup chicken broth
1 Tablespoon cornstarch
1 Tablespoon sugar
2 Tablespoons soy sauce
1 Tablespoon white vinegar
¼ Teaspoon ground red pepper (cayenne)
1 Tablespoon olive oil (extra virgin)
1 Garlic clove, finely chopped
1 Teaspoon grated gingerroot (or ¼ teaspoon ginger powder)
1 Medium red bell pepper, cut into ¾-inch pieces
1/3 Cup dry-roasted peanuts
2 Medium green onions, thinly sliced (2 tablespoons)

Mix broth, cornstarch, sugar, soy sauce, vinegar and red pepper; set aside. Heat wok or 12-inch skillet over high heat. Add oil; rotate wok to coat side. Add chicken, garlic and gingerroot; stir-fry about 3 minutes or until sauce is thickened. Stir in peanuts. Sprinkle with onions. Serve with brown rice and salad, if desired.

Serving size: ¼ of dish
Calories: 320
Fat: 19 g
Cholesterol: 70 mg
Carbohydrate: 11 g
Protein: 28 g
Sodium: 580 mg

TIP: Fill whole wheat pitas with leftover spicy peanut chicken for next day’s lunch.


1 Pound extra-lean ground beef
½ Cup tomato paste
¼ Cup red bell peppers, chopped
¼ Cup green bell peppers, chopped
¼ Cup onion, chopped
1 Cup tomatoes, diced
½ Teaspoon mustard
¼ Teaspoon black ground pepper
½ Teaspoon red ground pepper (cayenne)
2 Garlic cloves, minced
2 Stalks green onions, chopped
½ Teaspoon ground ginger
1/8 Teaspoon ground nutmeg
1 Teaspoon grated orange peel
½ Teaspoon thyme
¼ Cup dry bread crumbs

Mix all ingredients together. Place in 1-pound loaf pan (preferably with drip rack) and bake covered at 350F for 50 minutes. Uncover pan and continue baking for 12 minutes. Serve with vegetables, like green beans, and mashed potatoes, if desired.

Serving size: 1/6 of meat loaf
Calories: 193
Fat: 9 g
Cholesterol: 45 mg
Carbohydrate: 11 g
Protein: 17 g
Sodium: 91 mg


4 Boneless, skinless chicken breast halves (1 pound)
¼ Cup ranch dressing
1/3 Cup dry bread crumbs (any flavor)
2 Tablespoons olive oil (extra virgin)

Dip chicken into dressing, then coat with bread crumbs. In 10-inch skillet, heat oil over medium-high heat. Cook chicken in oil 10 to 15 minutes, turning once, until outside is golden brown and juice is no longer pink when centers of thickest pieces are cut. Serve with choice of vegetables.

Serving size: 1 Chicken breast
Calories: 305
Fat: 18 g
Cholesterol: 80 mg
Carbohydrate: 8 g
Protein: 28 g
Sodium: 290 mg


1 Pound beef (top round steak)
1½ Teaspoons oregano
1 Tablespoon paprika
½ Teaspoon chili powder
¼ Teaspoon garlic powder
¼ Teaspoon black pepper
1/8 Teaspoon ground red pepper (cayenne)
1/8 Teaspoon dry mustard
8 Red potatoes
3 Cups onions, sliced
2 Cups beef broth
2 Garlic cloves
2 Large carrots, cut in small pieces
2 Bunches mustard greens

Partially freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture.

Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for five minutes. Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir In carrots, lay greens over top, and cook covered until carrots are tender, about 15 minutes. Serve in large serving bowl with crusty bread for dunking.

Serving size: 1/6 of dish
Calories: 340
Fat: 5 g
Cholesterol: 64 mg
Carbohydrate: 45 g
Protein: 30 g
Sodium: 109 mg


1 Cut-up whole chicken (3 to 3½ pounds)
¼ Cup chopped fresh cilantro
1 Tablespoon paprika
2 Teaspoons ground cumin
½ Teaspoon salt
½ Teaspoon ground turmeric
½ Teaspoon ground ginger
2 Garlic cloves, finely chopped
1/3 Cup all-purpose flour
½ Cup water
¼ Cup lemon juice
1 Teaspoon chicken bouillon granules
½ Cup Kalamata or Greek olives
1 Medium lemon, sliced

Heat oven to 350F. Stir together cilantro, paprika, cumin, salt, turmeric, ginger and garlic. Rub mixture on all sides of chicken. Coat chicken with flour. Place chicken in ungreased rectangular baking dish, 13x9z2 inches. Stir together water, lemon juice and bouillon granules, pour over chicken. Add olives and lemon slices. Bake uncovered about 1 hour, spooning liquid over chicken occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Serve with couscous with raisins or brown rice and Middle Eastern flatbread.

Serving size: 1/6 of dish
Calories: 280
Fat: 15 g
Cholesterol: 85 mg
Carbohydrate: 9 g
Protein: 28 g
Sodium: 600 mg


½ Pound orange roughy fillet
1 Teaspoon walnut, avocado or vegetable oil
½ Cup lemon juice
1½ Teaspoons fresh marjoram leaves or ½ teaspoon dried marjoram leaves
1/8 Teaspoon salt
2 Medium tomatoes, chopped (¾ cup)
½ Bell pepper (yellow, orange or red), cut into rings
1 Small onion, sliced

Place fish in shallow glass dish. Mix lemon juice and walnut oil, pour over fish. Cover and refrigerate at least 15 minutes but no longer than 1 hour. Heat oven to 375F. Drain fish; discard marinade. Sprinkle fish with marjoram and salt. Place fish on 12- to 15-inch length of aluminum foil or parchment paper. Top with tomatoes, bell pepper and onion. Wrap fish in foil, sealing tightly. Place on cookie sheet. Bake about 15 minutes or until fish flakes easily with fork.

Serving size: ½ of fish fillet
Calories: 135
Fat: 2 g
Cholesterol: 60 mg
Carbohydrate: 8 g
Protein: 23 g
Sodium: 250 mg


1 Can (6 ounces) salmon or tuna, drained and flaked
1 Pound asparagus, cut into 1-inch pieces (2 cups)
4 Medium green onions, thinly sliced (¼ cup)
1½ Cups shredded Swiss cheese (6 ounces)
½ Cup Original Bisquick mix
1 Cup milk
2 Eggs
1½ Teaspoons chopped fresh basil leaves or ½ teaspoon dried basil leaves
1/8 Teaspoon pepper

Heat oven to 400F. Grease 9-inch pie plate. Sprinkle asparagus, onions, ¾ cup of the cheese and the salmon in pie plate. Stir remaining ingredients until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake about 2 minutes longer or until cheese is melted. Cool 5 minutes.

Serving size: 1 Slice, about 1/6 of pie
Calories: 235
Fat: 13 g
Cholesterol: 115 mg
Carbohydrate: 12 g
Protein: 19 g
Sodium: 410 mg

TIP: A 10-ounce package of frozen asparagus cuts, thawed and well drained, can be substituted for the fresh asparagus. Decrease milk to ¾ cup and increase Bisquick mix to ¾ cup.


1 Pound cut-up beef for stir-fry
1 Tablespoon chili or vegetable oil
1 Medium bell pepper, cut into ¾-inch squares
1 Medium onion, sliced
¼ Cup hoisin sauce

Heat wok or 12-inch skillet over high heat. Add oil, rotate wok to coat side. Add beef to wok; stir-fry about 2 minutes or until brown. Add bell pepper and onion; stir-fry about 1 minute or until vegetables are crisp-tender. Stir in hoisin sauce, cook and stir about 30 seconds or until hot. Serve with noodles or rice and salad, if desired.

Serving size: ¼ of dish
Calories: 205
Fat: 8 g
Cholesterol: 60 mg
Carbohydrate: 11 g
Protein: 24 g
Sodium: 300 mg

TIP: If you have left-overs, or you like to double the recipe, put the stir-fry in whole wheat pita pockets for next day’s lunch


1½ Pounds red snapper, sole or flounder fillets, about ½-inch thick
2 Medium tomatoes, cut crosswise in half
1 Medium onion, cut into fourths
½ Medium green bell pepper, cut in half
4 Medium green onions, thinly sliced (¼ cup)
1½ Tablespoons red wine vinegar
½ Teaspoon dried thyme leaves
½ Teaspoon salt
¼ Teaspoon red pepper sauce
2 Tablespoons chopped fresh parsley

Heat coals or gas grill for direct heat. Spray large piece of heavy-duty aluminum foil with cooking spray. Place tomatoes, onion and bell papper in foil. Wrap foil securely around vegetables. Cover and grill foil packets, seam sides up, 4 to 6 inches from medium heat 6 minutes, turning once.

While vegetables are grilling, mix green onions, vinegar, thyme, salt and pepper sauce in medium bowl, set aside. Spray fish and hinged wire grill basket with cooking spray. Place fish in basket, add to grill with vegetables. Cover and grill fish 7 to 8 minutes, turning once, until fish flakes easily with fork. Place fish on serving platter, keep warm. Coarsely chop grilled vegetables. Toss vegetables, parsley and green onion mixture, spoon over fish. Serve with brown rice and salad, if desired.

Serving size: ¼ of fish
Calories: 180
Fat: 2 g
Cholesterol: 80 mg
Carbohydrate: 8 g
Protein: 33 g
Sodium: 440 mg


1 Pound beef, top sirloin steak
¼ Teaspoon salt
1/8 Teaspoon black pepper
1 Cup cherry tomatoes
½ Small red onion, sliced
4 Cups romaine lettuce
½ Cup feta cheese, crumbled
¼ Cup olive oil (extra virgin)
½ Teaspoon lemon peel
3 Tablespoon lemon juice
1 Tablespoon fresh oregano (or 1 teaspoon dried oregano)
2 Garlic cloves, minced

Beef Salad:

Trim fat from steak. Sprinkle steak with salt and pepper. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat until desired doneness, turning once halfway through broiling time. Allow 15 to17 minutes for medium-rare doneness (145F) or 20 to 22 minutes for medium doneness (160F). Thinly slice steak. Divide romaine among 4 dinner plates. Top with sliced meat, red onion, tomatoes, and feta cheese. Drizzle with Lemon Vinaigrette.

Lemon Vinaigrette:

In a screw-top jar combine ¼ cup olive oil; ½ teaspoon finely shredded lemon peel; 3 tablespoons lemon juice; 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed; and 2 garlic cloves, minced. Cover and shake well. Season to taste with salt and black pepper. Makes about ½ cup.

Serving size: ¼ of beef salad
Calories: 198
Fat: 7 g
Cholesterol: 81 mg
Carbohydrate: 5 g
Protein: 27 g
Sodium: 365 mg


½ Pound lean ground beef
½ Pound ground turkey
1 Head cabbage
1 Small onion, minced
1 Slice whole-wheat bread
1 Tablespoon lemon juice
¼ Cup water
1/8 Teaspoon black pepper
1 Can (16 ounces) tomatoes, diced
1 Small onion
1 Cup water
1 Medium carrot
1 Tablespoon lemon juice
2 Tablespoons brown sugar
1 Tablespoon cornstarch

Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan, and cover with boiling water. Simmer five minutes. Remove and drain cooked cabbage leaves on paper toweling. Shred half cup of raw cabbage and set aside. Brown ground beef and turkey and minced onion in skillet. Drain fat. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing bowl.

Drain tomatoes, reserving liquid, and add half-cup tomato juice from can to meat mixture. Mix well, then place quarter-cup filling on each parboiled, drained cabbage leaf. Place folded side down in skillet. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer about 1 hour (or until cabbage is tender), basting occasionally. Remove cabbage rolls to serving platter; keep warm. Mix lemon juice, brown sugar, and cornstarch in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls. Add brown rice to dish, if desired.

Serving size: 2 cabbage rolls
Calories: 257
Fat: 9 g
Cholesterol: 54 mg
Sodium: 266 mg


1½ Pounds cod, perch or other medium-firm fish fillets, about ½-inch thick
¼ Cup all-purpose flour
¾ Cup cornmeal
½ Teaspoon salt
½ Teaspoon garlic powder
½ Teaspoon dried oregano leaves
½ Teaspoon ground red pepper (cayenne)
½ Teaspoon black pepper
½ Cup fat-free cholesterol-free egg product
1 Tablespoon margarine

Heat oven to 500F. Lightly grease cookie sheet. Cut fish fillets into 4x2-inch pieces. Mix remaining ingredients except egg product and margarine. Dip fish into egg product, then coat with cornmeal mixture. Place fish on cookie sheet. Drizzle margarine over fish. Bake 10 to 12 minutes, turning fish once, until golden brown. Serve with vegetables or salad and brown rice, if desired. Like it hot? Add hot sauce!

Serving size: 1/6 of fish fillets
Calories: 185
Fat: 3 g
Cholesterol: 50 mg
Carbohydrate: 18 g
Protein: 23 g
Sodium: 330 mg


1 Pound pork, lean tenderloin
¼ Teaspoon pepper, red flakes
½ Teaspoon black ground pepper
1 Tablespoon corn oil
1 Cup onion, chopped
2 Garlic cloves, minced
½ Cup barbecue sauce
¼ Cup water
1 Teaspoon vinegar

Heat the oven to 350F. Sear the whole tenderloin on all sides in a hot, nonstick skillet. Remove from the heat and season with the pepper and red pepper flakes. Cover the tenderloin with foil and bake for 25 minutes. Heat the oil in a medium saucepan and sautee the onion and garlic for 5 minutes. Add the barbecue sauce, water, and vinegar. Simmer for 10 minutes. Shred the pork with 2 forks. Add the pulled pork to the sauce. Serve on whole-wheat buns, with coleslaw, if desired.

Serving size: ¼ of pulled pork
Calories: 230
Fat: 8 g
Cholesterol: 65 mg
Carbohydrate: 13 g
Protein: 25 g
Sodium: 482 mg


1 Pound extra-lean ground beef
½ Cup uncooked orzo or rosamarina pasta
1 Can (14 ½ ounces) stewed tomatoes, undrained
1 Medium celery stalk, sliced (½ cup)
½ Teaspoon salt
¼ Teaspoon ground red pepper (cayenne)
½ Cup fat-free plain yogurt

Cook beef in 10-inch nonstick skillet over medium-high heat about 6 minutes, stirring frequently, until brown; drain. Stir in remaining ingredients except yogurt. Heat to boiling; reduce heat. Cover and simmer about 12 minutes, stirring frequently, until liquid is absorbed and pasta is tender. Serve with yogurt.

Serving size: ¼ of dish (about 1¼ cups each)
Calories: 310
Fat: 13 g
Cholesterol: 70 mg
Carbohydrate: 23 g
Protein: 27 g
Sodium: 690 mg

TIP: Serve with whole-wheat pita bread.


½ Pound ground chicken
½ Pound lean ground beef
10 Cups water
1 Bay leaf
1 Small onion, chopped
½ Cup green bell pepper, sliced
1 Teaspoon dried mint
2 Small tomatoes, cut
½ Teaspoon oregano
4 Tablespoons instant flour
½ Teaspoon black pepper
½ Teaspoon salt
2 Garlic cloves, minced
2 Medium carrots, sliced
2 Cups cabbage, cut
2 Stalks celery, cut in small pieces
1 Package of frozen corn (10 ounces)
2 Medium zucchini, cut
1 Medium squash, cut
½ Cup cilantro, finely cut

In large pot, combine water, bay leaf, half of onion, green pepper, and half a teaspoon of mint. Bring to boil. In bowl, combine chicken, beef, other half of onion, tomato, oregano, flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes. Add carrots, squash, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini. Cook for another five minutes. Garnish with cilantro and rest of mint.

Serving size: 1/8 of soup
Calories: 161
Fat: 4 g
Cholesterol: 31 mg
Carbohydrate: 17 g
Protein: 13 g
Sodium: 193 mg


2 Thin-cut boneless pork chops (8 ounces), trimmed of fat
1 Teaspoon extra virgin olive oil
¼ Teaspoon salt
¼ Teaspoon freshly ground pepper
1 Small shallot, thinly sliced
½ Cup dry red wine
½ Teaspoon cornstarch
1½ Teaspoon red wine vinegar
1 Tablespoon red currant jelly
½ Teaspoon brown sugar (optional)
½ Teaspoon Dijon mustard

Heat oil in a medium skillet over medium-high heat. Season pork with salt and pepper, transfer to the pan and cook until browned and no longer pink in the middle, 1 to 2 minutes per side. Transfer to a plate and cover with foil to keep warm.

Add shallot to the pan and cook, stirring constantly, until softened, 30 seconds to 1 minute. Add wine and bring to a boil, stirring constantly. Boil until reduced to about 2 tablespoons, 2 to 3 minutes. Whisk cornstarch and vinegar in a small bowl, whisk into the sauce. Cook, stirring, until thickened and glossy, about 30 seconds. Remove from the heat and stir in jelly, sugar (if using), mustard and any accumulated juices from the pork. Serve the pork with the sauce. Serve with roasted new potatoes and sautéed greens, if desired.

Serving size: 1 pork chop
Calories: 270
Fat: 9 g
Cholesterol: 65 mg
Carbohydrate: 11 g
Protein: 24 g
Sodium: 208 mg


ATTENTION: Steak needs to refrigerate in marinade for at least 4 hours!

1¼ Pounds beef, flank steak
1/3 Cup hoisin sauce
½ Cup beef broth
¼ Cup soy sauce, reduced-sodium
¼ Cup green onions, thinly sliced
3 Tablespoons dry sherry
1 Teaspoon fresh ginger (or ¼ teaspoon ginger powder)
4 Garlic cloves, minced

Trim fat from steak. Place steak in a resealable plastic bag set in a shallow dish. Combine broth, hoisin sauce, soy sauce, onions, sherry, ginger, and garlic; pour over steak. Seal the bag; turn to coat. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.

Drain steak, discarding marinade. Grill on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes or to medium doneness (160F), turning once. To serve, thinly slice steak across the grain. Serve with salad.

Serving size: 1/6 of total steak
Calories: 164
Fat: 7 g
Cholesterol: 38 mg
Carbohydrate: 3 g
Protein: 21 g
Sodium: 252 mg


1 Pound top round steak, 1½-inches thick, trimmed
¼ Cup lemon juice
3 Tablespoons extra virgin olive oil
2 Teaspoons Dijon mustard
¼ Teaspoon salt, or to taste
1 Dash freshly ground pepper, or to taste
4 Cups romaine lettuce, chopped
1 Medium cucumber, diced
1 Large tomato, diced
8 4-inch whole-wheat pitas or four 8-inch pitas, split open

Position rack in upper third of oven; preheat broiler. Whisk lemon juice, oil, mustard, salt and pepper in a large bowl. Place steak in a shallow dish and pour half the dressing over it. Let marinate at room temperature, turning once, for 10 minutes.

Meanwhile, prepare the salad by adding lettuce, cucumber and tomato to the remaining dressing in the bowl; toss to coat. Transfer the meat to a broiling pan. Broil for 5 minutes on each side for medium-rare, or until it reaches desired doneness. Transfer to a cutting board, let rest for 3 minutes, then slice thinly against the grain. Mix the meat with the salad and fill each pita. Serve immediately.

Serving size: 2 pitas (4-inch each) or 1 pita (8-inch)
Calories: 410
Fat: 15 g
Cholesterol: 65 mg
Carbohydrate: 37 g
Protein: 33 g
Sodium: 529 mg

TIP: Warm pitas on the bottom rack of the oven while the steak is broiling.







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