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


1 Cup cubed cooked chicken or roast beef
2 Green onions, chopped
½ Cup green bell pepper, finely sliced
1 Cup cherry tomatoes, halves
½ Teaspoon chili powder
3 Tablespoons water
1/3 Cup sour cream
1 Package pasta salad mix (Betty Crocker Suddenly Salad classic pasta salad mix)
½ Cup shredded Cheddar cheese (2 ounces)
1 Bag of tortilla chips
4 Tablespoons salsa (any variety)

Fill 3-quart saucepan 2/3 full of water. Heat to boiling. Add contents of pasta-vegetable pouch to boiling water. Gently boil about 12 minutes or until pasta is tender; drain. Rinse with cold water until chilled; drain. Stir together seasoning mix, sour cream, water and chili powder in large bowl. Stir in pasta-vegetable mixture, tomatoes, bell pepper, onion and parmesan topping. Stir in chicken. Line serving plate with tortilla chips. Mound salad onto chips; sprinkle with Cheddar cheese. Serve with salsa. Refrigerate any remaining salad.

Serving size: ¼ of salad
Calories: 340
Fat: 10 g
Cholesterol: 50 mg
Carbohydrate: 45 g
Protein: 23 g
Sodium: 1,090 mg


2/3 Cup wild rice
1¾ Cups vegetable broth
1 Cup canned small white beans , rinsed
¾ Cup thawed frozen peas
½ Cup finely diced red bell pepper
¼ Cup thinly sliced green onions
3 Tablespoons bottled nonfat Italian salad dressing
1 Teaspoon lemon juice
1/8 Teaspoon salt

Rinse wild rice with cold water. In a 1½-quart saucepan, bring vegetable broth and 1¾ cups water to a boil over high heat. Salt lightly. Add rice, stir once, and boil, uncovered, until rice is tender, about 35 minutes. Drain, reserving broth for another use, if desired. Set rice aside to cool. In a medium bowl, combine cooled wild rice, beans, peas, bell pepper, green onions, dressing, lemon juice, and salt to taste. Toss gently. Serve at once or refrigerate up to 24 hours.

Serving size: 1 Cup
Calories: 209
Fat: 0.6 g
Cholesterol: 0 mg
Carbohydrate: 41.5 g
Protein: 10.4 g
Sodium: 397 mg


8 Corn tortillas
1 16-ounce can nonfat refried beans
1 Cup tomato salsa
1 Large green bell pepper, ribs and seeds removed, thinly sliced
1 Large red bell pepper, ribs and seeds removed, thinly sliced
1 Large onion, thinly sliced
1 Teaspoon chili powder
1 Dash of salt and pepper each, or to taste
½ Cup grated nonfat cheese
½ Cup nonfat sour cream
1 Bowl of shredded romaine lettuce

Preheat oven to 300F. Combine peppers and onion in a large nonstick skillet. Cover and cook over moderate heat until the vegetables begin to soften, about 5 minutes. Uncover and cook, stirring occasionally, until the vegetables are tender but not mushy, 5 to 10 minutes more. Season with chili powder and with salt and pepper to taste.

Stack tortillas and wrap them in aluminum foil. Heat in oven until hot throughout, 8 to 10 minutes. Heat the beans in a saucepan over moderately low heat. Set out bowls of salsa, cheese, sour cream, and lettuce. To assemble tacos, spread about 3 tablespoons of the hot beans on each tortilla. Top with ¼ cup of the vegetable mixture and fold in half to enclose the filling. Serve immediately.

Serving size: 2 Tacos
Calories: 297
Fat: 2.8 g
Cholesterol: 4.4 g
Carbohydrate: 55.7 g
Protein: 13.6 g
Sodium: 657 mg


4 Pounds fresh tomatoes, peeled, seeded and coarsely chopped
½ Cup vegetable broth
¼ Cup chopped onion
1 Dash salt, or to taste

In a medium saucepan, combine tomatoes, broth, onion, and salt to taste. Bring to a boil over high heat. Reduce heat to moderate and cook until onion is tender, about 15 minutes.

Variations: Serve it hot or cold; with a splash of balsamic vinegar, a dollop of nonfat sour cream or yogurt, croutons; with fresh herbs such as basil, cilantro, oregano, or parsley; with cooked pasta , white beans and diced zucchini; or with rice and spinach.

Serving size: 1 Cup
Calories: 77.5 (basic recipe)
Fat: 1.2 g
Cholesterol: 0 mg
Carbohydrate: 17.1 g
Protein: 3.1 g
Sodium: 30 mg

TIP: Make a double or triple batch and use for 2 or 3 days with different ingredients.


1 Cup cut-up cooked chicken
1 Package (10 oz) ready-to-serve Italian pizza crusts (7 inches in diameter)
1 Tablespoon olive oil (extra virgin)
1 Medium celery stalk, chopped (½ cup)
1/3 Cup basil pesto
2 Tablespoons freshly grated Parmesan cheese
½ Cup shredded lettuce

Heat pizza crusts as directed on package. Meanwhile, heat oil in 10-inch skillet over medium-high heat. Cook celery in oil 4 to 5 minutes, stirring occasionally, until crisp-tender; reduce heat. Stir in chicken and pesto. Cook stirring occasionally, until hot Spoon chicken mixture onto pizza crust. Mix cheese and lettuce, sprinkle over chicken mixture. Cut each pizza crust in half.

Serving size: ¼ of pizzas
Calories: 380
Fat: 23 g
Cholesterol: 35 mg
Carbohydrate: 29 g
Protein: 16 g
Sodium: 530 mg


4 Portobello mushrooms (about 6 ounces each)
2 French-style baguettes
1½ Cups nonfat bottled Italian dressing
5 Tablespoons chopped fresh thyme (or 5 teaspoons dried 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 cap 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 with condiments like mustard, nonfat mayonnaise, pickles, and sliced tomatoes.

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


4 Russet-type baking potatoes
¼ Cup grated onions
2 Tablespoons fresh chopped parsley
¾ Cup egg whites (from approximately 6 large eggs) or liquid egg substitute
1 Pinch ground nutmeg
1 Dash salt and pepper each, or to taste
1 Cup applesauce, no sugar added
1 Teaspoon minced fresh thyme (or ¼ teaspoon dried thyme), or ground cinnamon to taste

Bring a large pot of salted water to a boil over high heat. Peel potatoes, then blanch them whole in the boiling water for 2 minutes. Set aside to air-dry for 10 minutes, then grate by hand or in a food processor using the coarse grating attachment. In a bowl, combine grated potatoes, egg whites, onion , parsley, and nutmeg. Season to taste with salt and pepper.

Spray a large nonstick skillet lightly with cooking spray. Set over moderate heat. When skillet is hot, make pancakes, using 1/3 cup batter for each pancake. Cook until golden-brown and done throughout about 4 minutes per side. Transfer to a warm platter. Combine applesauce and thyme (or ground cinnamon). Heat gently in a small saucepan or in a microwave until hot. Serve with potato pancakes.

Serving size: 4 pancakes
Calories: 174
Fat: 0.2 g
Cholesterol: 0 mg
Carbohydrate: 17.6 g
Protein: 8.6 g
Sodium: 92 mg

TIP: Instead of applesauce, you can serve the applesauce with fat-free sour cream and turkey sausage, with a vegetable stew or any soup, like savory tomato soup. Or use your imagination!


1 Cup cut-up cooked chicken
1 Package (10 oz) frozen chopped broccoli, thawed and drained
1½ Cups shredded Cheddar cheese (6 oz) or shredded pizza cheese blend
1 Medium onion , chopped (½ cup)
½ Cup Original Bisquick mix
1 Cup milk
½ Teaspoon salt
¼ Teaspoon pepper
2 Eggs

Heat oven to 400F. Grease 9-inch pie plate. Sprinkle broccoli, 1 cup of the cheese, the chicken and onion in pie plate. Stir Bisquick mix, milk, salt, pepper and eggs 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 1 to 2 minutes longer or just until cheese is melted. Cool 5 minutes.

Serving size: 1 slice (about 1/7 of pie)
Calories: 220
Fat: 13 g
Cholesterol: 105 mg
Carbohydrate: 11 g
Protein: 16 g
Sodium: 500 mg


1 Cup frozen green peas
2 Medium celery stalks, sliced (1 cup)
2 Medium carrots, sliced (1 cup)
1 Medium onion, chopped (½ cup)
2 Garlic cloves, finely chopped
¾ Pound cooked chicken, cut into ½-inch pieces (2 cups)
4 Cans (14 ounces each) reduced-sodium chicken broth
1 Tablespoon chopped fresh parsley or 1 teaspoon dried parsley flakes
1 Tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme leaves
¼ Teaspoon pepper
1 Dried bay leaf
1 Cup uncooked rotini or gemelli pasta (4 ounces)

Heat all ingredients except pasta in 4-quart Dutch oven. Stir in pasta. Heat to boiling, stirring occasionally; reduce heat. Simmer uncovered 10 to 15 minutes, stirring occasionally, until pasta and vegetables are tender. Discard bay leaf. Serve with whole wheat crackers, if desired.

Serving size: 1 bowl (about 1/6 of soup)
Calories: 240
Fat: 6 g
Cholesterol: 50 mg
Carbohydrate: 23 g
Protein: 26 g
Sodium: 650 mg

TIP: Substitute chicken with leftover turkey.


1 Cup diced tomatoes
5 Cups vegetable broth
1 Cup diced onion
1 Cup diced celery
1 Cup diced potato
¾ Cup dried lentils (or split peas)
½ Cup diced carrots
½ Cup diced green beans
½ Cup pearl barley (or brown rice)
1 Cup diced zucchini (or cabbage)
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: 2¾ cups
Calories: 290
Fat: 1.25 g
Cholesterol: 0 mg
Carbohydrate: 62.2 g
Protein: 10 g
Sodium: 165.5 mg


2 Bunches fresh beets (about 8 beets), or 2 (15-oz) cans sliced beets, drained
4 Cups fresh spinach leaves
1 Small cucumber, peeled and thinly sliced
1 Small red onion, thinly sliced and separated into rings
1 Tablespoon chopped fresh tarragon, mint, or parsley (or 1 teaspoon dried tarragon, mint, or parsley)
2 Teaspoons balsamic vinegar

If using fresh beets, remove beet greens and save for another use. Preheat oven to 375F degrees. Wash beets well and place in a covered baking dish or wrap loosely in heavy-duty aluminum foil. Bake until tender when pierced, about 55 minutes. When cool enough to handle, peel and cut into 1/8-inch-thick slices. Arrange spinach leaves on a serving platter. Arrange alternating rows of beet and cucumber slices over the spinach. Scatter onion rings over all. Scatter tarragon over the top and sprinkle with balsamic vinegar.

Serving size: 1 Cup spinach, 2 beets, ¼ cucumber, ¼ onion
Calories: 50
Fat: 0.3 g
Cholesterol: 0 mg
Carbohydrate: 10.1 g
Protein: 2.9 g
Sodium: 21.7 mg (with fresh beets)


1 Baguette (regular or whole wheat)
2½ Cups chopped cooked chicken or turkey
¾ Cup low-fat mayonnaise or low-fat dressing
1 Medium celery stalk, chopped (½ cup)
½ Cup slivered almonds, toasted
½ Teaspoon onion salt
8 Lettuce leaves
2 Medium tomatoes, thinly sliced
1 Container (6 ounces) frozen avocado dip, thawed
2 Sliced green onions, if desired

Mix chicken, mayonnaise, celery, almonds and onion salt. Cut baguette lengthwise in half. Arrange lettuce on bottom half of baguette; top with tomato slices. Spread chicken mixture over tomatoes; top with avocado dip. Sprinkle with green onions. Top with remaining baguette half. Cut diagonally into 8 slices.

Serving size: 1/8 of baguette
Calories: 375
Fat: 27 g
Cholesterol: 50 mg
Carbohydrate: 19 g
Protein: 17 g
Sodium: 520 mg


2 Cups cut-up cooked chicken
2 Cups shredded Swiss cheese (8 ounces)
2 Cups chicken broth
1/3 Cup chopped onion
1 Package (10 ounces) frozen chopped broccoli
1 1/3 Cups mashed potatoes (dry) (like Betty Crocker Potato Buds mashed potatoes)
2 Cups milk
½ Teaspoon salt

Heat broth, onion and frozen broccoli to boiling in 3-quart saucepan. Reduce heat; cover and simmer 5 minutes, stirring occasionally. Stir in potatoes until well blended; stir in remaining ingredients. Heat over low heat about 5 minutes, stirring occasionally, until hot and cheese is melted. Serve with whole wheat crackers, if desired.

Serving size: 1 bowl (about 1/6 of soup)
Calories: 315
Fat: 15 g
Cholesterol: 80 mg
Carbohydrate: 17 g
Protein: 30 g
Sodium: 730 mg


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

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 diced green or red onions and minced cilantro or parsley if desired. Add diced chiles, a little salsa, or nonfat yogurt if you like.

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


4 Cups ½ -inch cubes seeded, peeled watermelon
4 Tablespoons rice vinegar (not seasoned)
½ Cup diced red onion
2 Tablespoons chopped fresh mint
½ Teaspoon pepper

Combine all ingredients in a large bowl. Serve immediately. Tastes great with any spicy Mexican food.

Serving size: 1 cup
Calories: 50
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 11.5 g
Protein: 1 g
Sodium: 3 mg

You can substitute honeydew or cantaloupe for the watermelon (or mix it all together for a colorful dish). Substitute tarragon or basil for the mint; or raspberry vinegar for the rice vinegar.


3 Bunches fresh kale (3 to 4 pounds)
6 Large garlic cloves, thinly sliced
2 Tablespoons soy sauce

Wash greens well. Remove and discard tough ribs and stems. Slice leaves into ½-inch-wide ribbons. Bring 1½ cups water and soy sauce to a boil in a large pot over moderate heat. Add garlic and simmer, uncovered, for 1 minute; do not let garlic brown. Add greens, toss to coat with seasonings, cover, and cook until greens are wilted and tender, about 5 minutes. If too much liquid remains in the pan, uncover and simmer until juices are reduced and concentrated.

Serving size: ¾ Cup
Calories: 39
Fat: 0.4 g
Cholesterol: 0 mg
Carbohydrate: 7.7 g
Protein: 2.6 g
Sodium: 128.8 mg

Dark leafy greens are rich sources of vitamins A and C and flavorful. Use this recipe for other leafy greens like spinach, mustard, collard or turnip greens and serve it by itself or together with any meat, like pork chops.


1 Cup cubed cooked chicken
2/3 Cup seedless green grapes
1 Large fresh peach, chopped (¾ cup), or canned pineapple chunks (in pineapple juice, ¾ cup)
1 Medium celery stalk, diced (½ cup)
1/3 Cup plain fat-free yogurt
2 Tablespoons (fat-free) mayonnaise or (fat-free) salad dressing
1 Teaspoon chopped fresh mint leaves or ½ teaspoon dried mint leaves

Mix yogurt and mayonnaise in medium bowl until smooth. Stir in remaining ingredients. Cover and refrigerate at least 30 minutes until chilled.

Serving size: ½ of the chicken salad
Calories: 360 (less if you use fat-free mayonnaise or salad dressing)
Fat: 21 g
Cholesterol: 70 mg
Carbohydrate: 22 g
Protein: 22 g
Sodium: 180 mg

TIP: Try 1 cup cooked shrimp or cubed ham instead of chicken and you have two other great salads.


2 Pounds white fish (any kind, firm)
2/3 Cup mashed potato flakes
1 Egg
1 Tablespoon canola oil
1 Dash seasoned salt and red pepper (cayenne) each, or to taste

Preheat oven to 400F. Grease a baking sheet with the oil. Beat the egg in a small shallow bowl, and pour the potato flakes in a shallow bowl. One at a time, dip the fish fillets in the egg mixture, then dredge in the potato flakes, pressing with your fingers to help the flakes adhere. Place the fish on the prepared baking sheet. Sprinkle with the seasoned salt and cayenne pepper. Bake, turning once, until puffy and golden, 20 to 25 minutes. Add hot sauce, if desired. Serve with coleslaw or green salad.

Serving size: 1/8 of fish
Calories: 126
Fat: 3 g
Cholesterol: 75 mg
Carbohydrate: 3 g
Protein: 21 g
Sodium: 78 mg



2 Pounds boneless skinless chicken breasts, cut into ½-inch pieces
1 Cup uncooked couscous
2 Cups chicken broth
2 Medium cucumbers, chopped (2 cups)
2 Medium onions, finely chopped (1 cup)
2 Small tomatoes, seeded, chopped (1 cup)
1 Cup chopped fresh parsley

Minted Lime Dressing:

1¼ Cup olive oil (extra virgin)
½ Cup lime juice (preferably fresh from 4 limes)
¼ Cup chopped fresh mint leaves
1 Teaspoon salt

In 3-quart saucepan, heat broth to boiling. Stir in chicken. Cook over medium heat 10 to 15 minutes or until chicken is no longer pink in center. Stir in couscous; remove from heat. Cover and let stand 5 to 10 minutes or until liquid is absorbed. In large bowl, mix chicken mixture and all remaining salad ingredients. In tightly covered container, shake all dressing ingredients until well blended. Add to salad; toss to coat. Cover and refrigerate at least 1 hour but no longer than 24 hours to blend flavors.

Serving size: 1/8 of chicken salad
Calories: 300
Fat: 11 g
Cholesterol: 70 mg
Carbohydrate: 23 g
Protein: 30 g
Sodium: 630 mg

TIP: Leftovers taste great in (whole-wheat) pizza pockets for next day’s lunch.


3 Eggs
¾ Cup Original Bisquick mix
1½ Cups milk
2 Cups shredded Cheddar cheese (8 ounces)
1 Can (4.5 ounces) chopped green chilies, drained
1 Teaspoon chopped fresh cilantro

Heat oven to 400F. Grease 9-inch pie plate. Sprinkle chilies, cheese and cilantro in pie plate. Stir remaining ingredients until blended. Pour into pie plate. Bake 25 to 30 minutes or until knife inserted in center comes out clean. Cool 5 minutes. Serve with salsa, tortilla wedges and fresh fruit for a south-of-the-border meal.

Serving size: 1 Slice (about 1/6 of pie)
Calories: 280
Fat: 18 g
Cholesterol: 150 mg
Carbohydrate: 14 g
Protein: 16 g
Sodium: 590 mg


2 Cups brown rice
½ Cup thinly sliced green onion
½ Cup diced celery
1 Ounce dried shiitake mushrooms
2 Teaspoons minced garlic
½ Teaspoon soy sauce, or to taste
1 Dash black pepper, or to taste

In a small bowl, soak mushrooms in 2 cups hot water until soft, 20 to 30 minutes. Lift mushrooms out with a slotted spoon. Cut off and discard stems and slice caps into thin strips. Add enough water to soaking liquid to make 2 cups and set aside.

In a medium saucepan, combine celery, garlic, and ¼ cup water. Bring to a simmer, covered, over moderate heat and simmer until vegetables are softened, about 5 minutes. Stir in rice, mushrooms, and 2 cups reserved liquid. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook until rice is tender and all liquid has been absorbed, about 45 minutes. Remove from heat and stir in green onions with a fork. Season to taste with soy sauce and black pepper.

Serving size: 1½ Cups
Calories: 362
Fat: 2.8 g
Cholesterol: 0 mg
Carbohydrate: 76 g
Protein: 8 g
Sodium: 127.8 mg


2 Cans (6 ounces each) tuna, drained
1 Jar (2 ounces) diced pimientos, drained (¼ cup)
1 Cucumber, sliced
1 Bag (10 ounces) mixed salad greens or 1 small bunch curly endive, romaine or chicory, small pieces
1 Bag (1 pound) cauliflower or 1 small head cauliflower, separated into flowerets (3 cups)
1/3 Cup Italian dressing (low-fat)
¼ Cup bacon bits or chips

Toss all ingredients except dressing and bacon bits in large salad bowl; refrigerate. Just before serving, toss with dressing and bacon bits.

Serving size: 1 Bowl (about 1/6 of salad)
Calories: 165
Fat: 7 g
Cholesterol: 20 mg
Carbohydrate: 10 g
Protein: 19 g
Sodium: 420 mg

TIP: Substitute tuna with chicken. Leftovers can be served in (whole-wheat) pitas for lunch the next day.


4 Cups lightly packed bite-size pieces spinach leaves
1 Cup sliced fresh mushrooms (3 ounces)
1 Cup crumbled feta cheese (4 ounces)
½ Pound cooked peeled medium shrimp
¼ Teaspoon ground mustard
1 Tablespoon sugar
¼ Cup white vinegar
4 Slices bacon, cut into 1-inch pieces

Cook bacon in 10-inch skillet over medium-high heat, stirring occasionally, until crisp. Stir in vinegar, sugar and mustard; continue stirring until sugar is dissolved. Toss spinach, mushrooms, cheese and shrimp in large bowl. Drizzle hot bacon dressing over spinach mixture; toss to coat. Serve immediately.

Serving size: ¼ of salad
Calories: 210
Fat: 12 g
Cholesterol: 150 mg
Carbohydrate: 7 g
Protein: 20 g
Sodium: 670 mg


4 (Cilantro-flavored) flour tortillas (8 inches in diameter)
3 Medium bell peppers, thinly sliced
1 Large onion, thinly sliced
½ Pound pork tenderloin, cut into 2½-inch strips
4 Garlic cloves, finely chopped
¾ Teaspoon salt
1½ Teaspoons ground cumin
¼ Cup lime juice

Mix lime juice, cumin, salt and garlic in shallow glass or plastic dish. Stir in pork. Cover and refrigerate, stirring occasionally, at least 15 minutes but no longer than 24 hours. Remove pork from marinade; reserve marinade. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook pork in skillet 3 minutes, stirring once. Stir in onion, bell peppers and marinade.

Cook 5 to 8 minutes, stirring occasionally, until onion and peppers are crisp-tender. Place one-fourth of the pork mixture on center of each tortilla. Fold one end of tortilla up about 1 inch over pork mixture; fold right and left sides over folded end, overlapping. Fold remaining end down. Serve with chopped tomato, chopped fresh cilantro, salsa and (fat free) sour cream or yogurt, if desired.

Serving size: 1 Tortilla
Calories: 215
Fat: 5 g
Cholesterol: 35 mg
Carbohydrate: 27 g
Protein: 17 g
Sodium: 620 mg

TIP: Use ½ pound chicken or beef sirloin steak, cut into pieces, instead of pork.


6 Boneless skinless chicken breast halves (1½ pounds)
1 Bunch romaine salad, torn into bite-size pieces (10 cups)
½ Cup Caesar dressing
1 Cup Caesar or garlic-flavored croutons
1/3 Cup freshly grated Parmesan cheese
1 Dash freshly ground pepper, or to taste

Heat coals or gas grill. Cover and grill chicken 4 to 6 inches from medium heat 15 to 20 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut. Cut chicken diagonally into ½-inch slices. Pour dressing into large salad bowl. Add romaine; toss to coat. Sprinkle with croutons, cheese and pepper; toss. Divide salad among 6 serving plates. Top each serving with chicken.

Serving size: 1/6 of salad
Calories: 275
Fat: 14 g
Cholesterol: 85 mg
Carbohydrate: 7 g
Protein: 32 g
Sodium: 450 mg


1½ Cups (12 ounces) dried lentils, sorted and rinsed
1 Large tomato, chopped (1 cup)
5¼ Cups vegetable broth
8 Medium green onions, chopped (½ cup)
1 Tablespoon finely chopped gingerroot (or 1 teaspoon dried ginger powder)
1/8 Teaspoon crushed red pepper
2 Garlic cloves, finely chopped
1 Teaspoon ground turmeric
½ Teaspoon salt
¼ Cup shredded coconut
2 Tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
3 Cups hot cooked rice
1½ Cups plain fat-free yogurt

Spray 3-quart saucepan with cooking spray. Cook onions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender. Stir in 5 cups of the broth, the lentils, turmeric and salt. Heat to boiling; reduce heat. Cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender. Stir in tomato, coconut and mint. Serve over rice and with yogurt.

Serving size: 1/6 of dish
Calories: 300
Fat: 3 g
Cholesterol: 0 mg
Carbohydrate: 60 g
Protein: 19 g
Sodium: 1,130 mg


1 Pound turkey breast slices, cut into 4 serving pieces
4 Whole-grain sandwich buns, split (or grilled whole-grain French bread, brushed with olive oil)
¼ Cup Dijon mustard
2 Tablespoons honey
1 Tablespoon chopped fresh oregano leaves or t teaspoon dried oregano leaves
¼ Teaspoon garlic powder
¼ Teaspoon ground red pepper (cayenne)
1 Teaspoon water
8 Thin slices tomato
4 Lettuce leaves

Mix mustard, honey, oregano, garlic powder, red pepper and water; brush on turkey. Heat coals or gas grill. Cover and grill turkey 4 to 6 inches from medium coals 8 to 10 minutes, brushing with mustard mixture and turning occasionally, until juice is no longer pink when centers of thickest pieces are cut. Discard any remaining mustard mixture. Serve turkey on buns with tomato and lettuce.

Serving size: 1 Sandwich
Calories: 295
Fat: 9 g
Cholesterol: 65 mg
Carbohydrate: 28 g
Protein: 28 g
Sodium: 610 mg


4 Large (whole-grain) tortillas
2 Large peppers, poblano chile
2 Medium red bell peppers
4 Ounces fat-free cream cheese
1 Tablespoon cilantro
2 Teaspoons lime juice
1/8 Teaspoon red ground pepper (cayenne)
2 Garlic cloves

To roast poblano and sweet peppers, halve peppers and remove stems, membranes, and seeds. Place peppers, cut sides down, on a foil-lined baking sheet. Bake in a 425F oven for 20 to 25 minutes or until skin is bubbly and browned. Wrap the peppers in the foil; let stand for 15 to 20 minutes or until cool enough to handle. Using a paring knife, pull the skin off gently and slowly. Cut peppers into thin strips.

Meanwhile, stir together the cream cheese, cilantro, lime juice, ground red pepper, and garlic. Spread tortillas with cream cheese mixture. Lay poblano and sweet pepper strips over cream cheese mixture. Roll up tortillas. Wrap with clear plastic wrap; refrigerate up to 6 hours. Unwrap and bias-slice crosswise into 1¼-inch slices.

Serving size: ½ Large tortilla, sliced
Calories: 67
Fat: 1 g
Cholesterol: 2 mg
Carbohydrate: 11 g
Protein: 3 g
Sodium: 61 mg


4 Eggs or 1 cup fat-free, cholesterol-free egg product
4 Medium green onions, chopped (¼ cup)
1 Medium tomato, chopped (¾ cup)
1 Tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves
1 Teaspoon olive oil (extra virgin)
1 Dash freshly ground pepper, or to taste

Heat oil in 8-inch nonstick skillet over medium heat. Cook onions in oil 2 minutes, stirring occasionally. Stir in tomato and basil. Cook about 1 minute, stirring occasionally, until tomato is heated through. Beat eggs thoroughly with fork or wire whisk; pour over tomato mixture. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Sprinkle with pepper.

Serving size: ½ of the egg dish
Calories: 195
Fat: 13 g
Cholesterol: 425 mg
Carbohydrate: 6 g
Protein: 14 g
Sodium: 130 mg

TIP: Instead of basil, you can use marjoram or oregano leaves.


1 Pound ground turkey (or ground chicken)
2 Medium onions, chopped
1 Medium green bell pepper, chopped
2 Teaspoons olive oil (extra virgin)
½ Cup whole kernel corn
2 Garlic cloves
1 Jalapeno pepper
1 Teaspoon chili powder
1 Teaspoon ground cumin
1 Teaspoon dried oregano
¾ Cup ketchup
4 Teaspoons Worcestershire sauce
6 Rolls (Multi-grain or whole wheat)
6 Dill pickles

In a very large nonstick skillet, heat oil over medium-high heat. Add onion, sweet pepper, corn, garlic, and jalapeno pepper. Cook for 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in turkey (or chicken), chili powder, cumin, and oregano. Cook for 5 to 6 minutes more or until turkey (or chicken) is no longer pink. Stir in ketchup and Worcestershire sauce; heat through. Divide mixture among rolls. If desired, top with pickle slices.

Serving size: 1 Roll
Calories: 280
Fat: 1 g
Cholesterol: 44 mg
Carbohydrate: 35 g
Protein: 23 g
Sodium: 644 mg


1 Small zucchini, chopped (1 cup)
2 Tablespoons chopped onion
2 Roma tomatoes, chopped (½ cup)
2 Tablespoons sliced ripe olives
1 Pita bread (whole wheat), 6 inches in diameter
3 Tablespoons pizza sauce or pasta sauce
¼ Teaspoon salt
1/8 Teaspoon dried basil leaves
¼ Cup shredded mozzarella cheese (1 ounce)

Split pita bread around edge with knife to make 2 rounds. Spread pizza sauce on bread halves; place on small microwavable plates. Place zucchini and onion in 2-cup microwavable casserole. Microwave uncovered on High 2 minutes 30 seconds to 3 minutes or until tender. Stir in tomatoes, olives, salt and basil. Spoon vegetables onto bread halves; top with cheese. Microwave uncovered on High 45 to 60 seconds or until hot. Cut into wedges. Serve with salad, if desired. If you like, use other toppings like pineapple tidbits, Canadian-style bacon, chopped bell peppers, or pepperoni.

Serving size: 1 Pita round
Calories: 150
Fat: 5 g
Cholesterol: 10 mg
Carbohydrate: 21 g
Protein: 8 g
Sodium: 650 mg


1 Package (14 ounces) firm tofu
8 Large bok choy stalks (or Chinese (napa) cabbage, medium head, chopped)
2 Tablespoons cornstarch
3 Shallots
2 Tablespoons olive oil (extra virgin)
2 Tablespoons oyster sauce
2 Tablespoons vegetable oil
½ Teaspoon salt

Remove leaves from bok choy stems. Cut leaves into 2-inch pieces; cut stems into ¼-inch diagonal slices (do not combine leaves and stems). Cut tofu into ¼-inch slices. Coat tofu with cornstarch. Cut shallots into thin slices. Heat wok or 12-inch skillet over high heat. Add 2 tablespoons olive oil; rotate wok to coat side. Add 2 pieces tofu; cook 1 minute, turning once. Repeat with remaining tofu, removing tofu as necessary. Return tofu to wok. Add oyster sauce; toss until tofu is evenly coated. Remove tofu from wok. Heat wok over high heat. Add 2 tablespoons olive oil; rotate wok to coat side. Add shallots; stir-fry 30 seconds. Add bok choy stems and salt; stir-fry 1 minute. Add tofu and bok choy leaves; cover and cook 1 minute. Serve over hot cooked rice or noodles with crusty rolls and orange wedges. Try green tea with it.

Serving size: ¼ of dish
Calories: 335
Fat: 25 g
Cholesterol: 3 mg
Carbohydrate: 11 g
Protein: 20 g
Sodium: 690 mg


1 Pound beef, boneless round steak, sliced
2 Medium onions, chopped
½ Pound fresh mushrooms, sliced
2 Stalks celery, chopped
2 Small green bell peppers, chopped
1 Cup water chestnuts, canned
2 Tablespoons dry red wine
1 Tablespoon soy sauce
½ Teaspoon sugar
1½ Teaspoon ginger root (or ½ teaspoon ground ginger)
2 Tablespoons olive oil (extra virgin)
2 Tablespoons cornstarch
¼ Cup water

Prepare marinade by mixing wine, soy sauce, sugar, and ginger. Marinate meat in mixture while preparing vegetables. Heat 1 tablespoon oil in large skillet or wok. Stir-fry onions and mushrooms for three minutes over medium-high heat. Add celery and cook for one minute. Add remaining vegetables and cook for two minutes or until green pepper is tender but crisp. Transfer vegetables to warm bowl.

Add remaining tablespoon of oil to skillet. Stir-fry meat in oil for about two minutes, or until meat loses its pink color. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve over brown rice, if desired.

Serving size: 1/6 of dish
Calories: 200
Fat: 9 g
Cholesterol: 40 mg
Carbohydrate: 12 g
Protein: 17 g
Sodium: 201 mg


2¼ Cups dried split peas, (1 pound), sorted and rinsed
8 Cups water
2 Medium celery stalks, finely chopped (1 cup)
1 Large onion, chopped (1 cup)
3 Medium carrots, cut into ¼-inch slices (1½ cups)
¼ Teaspoon black pepper
1 Ham bone (or 2 pounds shanks, or 2 pounds smoked pork hocks)

Heat peas and water to boiling in 4-quart Dutch oven. Boil uncovered 2 minutes; remove from heat. Cover and let stand 1 hour. Stir in onion, celery and pepper. Add ham bone. Heat to boiling; reduce heat. Cover and simmer about 1 hour 30 minutes or until peas are tender. Remove ham bone; remove ham from bone. Trim excess fat from ham; cut ham into ½-inch pieces. Stir ham and carrots into soup. Heat to boiling; reduce heat. Cover and simmer about 30 minutes or until carrots are tender and soup is desired consistency. Serve with warm crusty bread and salad, if desired.

Serving size: 1 ½ Cups
Calories: 170
Fat: 2 g
Cholesterol: 15 mg
Carbohydrate: 33 g
Protein: 17 g
Sodium: 30 mg


1 Pound beef, top sirloin steak
1 Teaspoon olive oil (extra virgin)
2 Medium red bell peppers, chopped
1 Medium onion, chopped
1 Dash of salt and black pepper each, or to taste
1 Tablespoon curry powder
1 Cup water
¾ Cup apple juice
2 Teaspoons beef bouillon
1 Cup couscous
1 Medium tart apple, sliced
1/3 Cup peanuts

Trim fat from steak. Lightly sprinkle steak with salt and black pepper. Place steak on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. Allow 14 to 18 minutes for medium-rare doneness (145F) or 18 to 22 minutes for medium doneness (160F). Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add sweet peppers and onion; cook for 5 minutes. Add curry powder. Cook and stir for 1 minute. Add the water, apple juice, and bouillon granules. Bring to boiling. Stir in couscous and apple; remove from heat. Cover and let stand about 5 minutes or until liquid is absorbed. To serve, fluff couscous mixture with a fork. Thinly slice steak across the grain. Serve steak slices over couscous mixture. Sprinkle with peanuts. Serve with Mideastern flatbread, if desired.

Serving size: 1/6 of dish
Calories: 314
Fat: 8 g
Cholesterol: 46 mg
Carbohydrate: 37g
Protein: 23 g
Sodium: 475 mg


1 Package (8 ounces) frozen flake-style crabmeat, thawed
1 Bag (7 ½ ounces) Caesar salad kit
4 Medium green onions, sliced (¼ cup)
1 Ripe avocado, pitted, peeled and cubed

Among 4 plates, divide lettuce from salad kit. Mix crabmeat, onions, avocado and salad dressing from salad kit. Spoon over lettuce. Sprinkle with Parmesan cheese and croutons from salad kit. Ready!

Serving size: ¼ of salad
Calories: 220
Fat: 15 g
Cholesterol: 20 mg
Carbohydrate: 11 g
Protein: 11 g
Sodium: 700 mg

TIP: Substitute crabmeat with 8 ounces of cooked medium shrimp.


1 Cup rice (brown)
1½ Cups water
½ Pound lean ground beef
1 Cup onion, chopped
1 Cup celery, chopped
1 Cup green bell pepper, chopped
3½ Cups tomatoes, diced
¼ Teaspoon salt
½ Teaspoon black pepper
¼ Teaspoon paprika
2 Small carrots, chopped
1 Cup frozen peas

In skillet, brown ground beef and drain off fat. Add rest of ingredients. Mix well. Cover and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot with salad, if desired.

Serving size: 1/8 of dish
Calories: 201
Fat: 5 g
Cholesterol: 16 mg
Carbohydrate: 31 g
Protein: 9 g
Sodium: 164 mg


1 Cup sliced fresh mushrooms
5 Roma tomatoes, coarsely chopped (1½ cups)
1 Large peeled or unpeeled cucumber, coarsely chopped (1½ cups)
1 Medium red onion, chopped (½ cup)
1 Can (2 ¼ ounces) sliced ripe olives, drained
1 Package (16 ounces) wagon wheel pasta or rotini pasta
1 Can (8 ounces) tomato sauce
1 Cup reduced-fat Italian dressing
1 Tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves
1 Tablespoon chopped fresh oregano leaves or 1 teaspoon dried oregano leaves

Cook and drain pasta as directed on package. Rinse with cold water; drain. Mix tomato sauce, dressing, basil and oregano in large bowl. Add remaining ingredients; toss. Cover and refrigerate at least 2 hours.

Serving size: 1 Cup (about 1/12 of salad)
Calories: 190
Fat: 4 g
Cholesterol: 0 mg
Carbohydrate: 35 g
Protein: 6 g
Sodium: 300 mg

TIP: This can easily become a main dish. Just stir in leftover cooked meat (any kind), or a can of drained, rinsed beans (any kind).


4 Cups raspberries
½ Cup sugar
¼ Cup dry red wine or cranberry juice cocktail
1 Cup sour cream (low-fat)

Place raspberries, sugar and wine (or cranberry juice cocktail) in blender. Cover and blend on high speed until smooth. Pour raspberry mixture into bowl; stir in sour cream. Cover and refrigerate 1 to 2 hours or until cold. Serve topped with dollops of additional sour cream and raspberries, if desired.

Serving size: 1 Bowl (about 1/6 of soup)
Calories: 160
Fat: 8 g
Cholesterol: 25 mg
Carbohydrate: 28 g
Protein: 2 g
Sodium: 15 mg


1 Bag complete Caesar salad mix (7½ ounces)
1 Medium tomato, chopped (¾ cup)
1 Package (9 ounces) refrigerated cheese-filled tortellini (or any other variety of tortellini)
¼ Cup bacon flavor bits or chips
¼ Teaspoon freshly ground pepper

Cook and drain tortellini as directed on package. Rinse with cold water; drain. Toss tortellini, salad mix ingredients, tomato, bacon bits and pepper. Serve immediately.

Serving size: 1 Salad plate (about ¼ of salad)
Calories: 245
Fat: 15 g
Cholesterol: 75 mg
Carbohydrate: 18 g
Protein: 11 g
Sodium: 270 mg

TIP: For a heartier meal, cut grilled chicken or beef into strips and add to salad


1 Cup cold cooked rice (white or brown)
1 Cup frozen whole kernel corn
1 Tablespoon olive oil (extra virgin)
1½ Teaspoons chopped fresh thyme leaves or ½ teaspoon dried thyme leaves
½ Teaspoon garlic salt
1/8 Teaspoon ground red pepper (cayenne)
1 Can (15 to 16 ounces) black-eyed peas, rinsed and drained
2 Cups lightly packed spinach leaves

Heat wok or 12-inch skillet over medium-high heat. Add oil; rotate wok to coat side. Add all ingredients, except spinach to skillet; stir-fry 3 to 4 minutes or until heated through. Add spinach; stir-fry 1 to 2 minutes or until spinach begins to wilt. Serve with biscuits and fresh fruit, if desired.

Serving size: ¼ of stir-fry
Calories: 205
Fat: 3 g
Cholesterol: 0 mg
Carbohydrate: 42 g
Protein: 11 g
Sodium: 350 mg

TIP: If you like, you can add any kind of meat to the stir-fry. Add hot sauce, if you like it hot and spicy.


1 Pound shrimp, peeled and cooked
6 Leaves red leaf lettuce
3 Tablespoons chopped fresh cilantro
1 Red bell pepper, chopped
1 Jalapeno pepper, chopped
4 Green onions, chopped
2 Garlic cloves, minced
3 Tablespoons olive oil (extra virgin)
¼ Cup lime juice

Place shrimp in a glass bowl or zip-top bag. Combine all the other ingredients except the lettuce in a small bowl; pour over the shrimp. Toss well to cover all surfaces of the shrimp. Refrigerate at least 1 hour to marinate, turning every 30 minutes. Lift the shrimp, with onion and pepper bits, from the marinade with a slotted spoon. Discard the marinade. Serve the shrimp on lettuce leaves.

Serving size: 1/6 of salad
Calories: 122
Fat: 5 g
Cholesterol: 114 mg
Carbohydrate: 4 g
Protein: 16 g
Sodium: 125 mg


4 Boneless skinless chicken breast halves (1¼ pounds)
2 Teaspoons Cajun seasoning
½ Cup water
2 Tablespoons butter or margerine
½ Cup Original Bisquick mix or Reduced Fat Bisquick mix
1½ Cups Corn Flakes cereal

Flatten each chicken breast half to ¼-inch thickness between sheets of waxed paper or plastic wrap. Crush cereal. Mix cereal, Bisquick and Cajun seasoning, Dip chicken into water, then coat with cereal mixture. Melt butter in 12-inch nonstick skillet over medium heat. Cook chicken in butter 8 to 10 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut. Serve with vegetables, or with beans and rice, or as a sandwich on a roll with lettuce and tomato.

Serving size: 1 Chicken breast
Calories: 300
Fat: 12 g
Cholesterol: 75 mg
Carbohydrate: 20 g
Protein: 29 g
Sodium: 540 mg



2 Cups cut-up cooked chicken
¼ Cup chopped fresh cilantro
1 Large tomato, chopped (1 cup)
1 Medium avocado, peeled and chopped
1 Small yellow summer squash, chopped
1 Can (15 oz) black beans, drained, rinsed
8 Lettuce Leaves

Spicy Lime Dressing:

¼ Cup lime juice
2 Tablespoons olive or vegetable oil
1 Tablespoon honey
½ Teaspoon chili powder
¼ Teaspoon ground cumin
¼ Teaspoon salt
3 Drops red pepper sauce

In tightly covered container, shake all dressing ingredients until well blended. In large bowl, toss all salad ingredients except lettuce. Pour dressing over salad; toss. Serve on lettuce leaves.

Serving size: ¼ of salad
Calories: 370
Fat: 19 g
Cholesterol: 60 mg
Carbohydrate: 31 g
Protein: 27 g
Sodium: 500 mg


Marinara Sauce:

1 (28-ounce) Can diced or crushed tomatoes
¼ Cup tomato paste
¼ Cup vegetable broth
1 Onion, chopped
2 Garlic cloves, minced
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 plates, topping each portion with 1 tablespoon of cheese. Serve with salad, if desired.

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

This recipe is for basic marinara sauce. You can add sliced mushrooms, bell peppers, frozen artichoke hearts, broccoli or cauliflower florets, or sliced zucchini.


8 Ounces pork tenderloin, cut into ¼-inch pieces
3 Tablespoons mango chutney
2 Tablespoons white wine vinegar
1 Tablespoon Dijon-style mustard
1 Garlic clove
1/8 Teaspoon pepper
1 Tablespoon olive oil (extra virgin)
1 Tablespoon water
6 Cups lettuce, mixed greens
4 Ounces water chestnuts, canned
1 Medium mango or nectarine, sliced
2 Tablespoons fresh chopped chives (or 2 teaspoons dried chives)

In a blender or food processor bowl combine chutney, vinegar, mustard, garlic, and pepper. Cover and blend or process until smooth. In a small bowl combine olive oil and water. With blender or food processor running, add oil mixture in a thin steady stream to chutney mixture; blend or process for 15 seconds more

Trim any fat from the pork; cut into ¼-inch slices. Spray a large skillet with nonstick coating. Preheat the skillet over medium-high heat. Cook pork in hot skillet for 3 to 4 minutes or until pork is no longer pink, turning once. Remove pork from skillet; keep warm. In a large bowl toss together the salad greens and water chestnuts. Pour about half of the vinaigrette over the greens mixture. Toss to coat.

To serve, divide greens mixture among 4 salad plates. Arrange some of the mango or nectarine slices and pork on the greens mixture. Drizzle each serving with about 1 tablespoon of the remaining vinaigrette. Sprinkle with the chives.

Serving size: ¼ of salad
Calories: 192
Fat: 6 g
Cholesterol: 40 mg
Carbohydrate: 21 g
Protein: 14 g
Sodium: 137 mg


1 Cup dried white fava or garbanzo beans
1 Egg
2 Cups water
1 Small red onion, finely chopped
3 Tablespoons chopped fresh parsley
2 Tablespoons all-purpose flour
2 Teaspoons finely chopped garlic cloves
1 Teaspoon salt
1 Teaspoon ground coriander
¾ Teaspoon ground cumin
¼ Teaspoon baking powder
1/8 Teaspoon ground red pepper (cayenne)

Vegetable oil for frying

Heat 2 cups water and the beans to boiling in 2-quart saucepan. Boil 2 minutes; remove from heat. Cover and let stand 1 hour. Add enough water to cover beans if necessary. Heat to boiling; reduce heat. Cover and simmer 1 to 1½ hours or until tender. Drain, reserving liquid. Mash beans with fork; add 2 to 3 tablespoons reserved liquid if necessary. (Do not puree beans in blender or food processor). Stir in remaining ingredients except oil. (Mixture should be thick). Cover and let stand 1 hour. Pinch off 1-inch pieces; shape into rounds and flatten. Let stand 30 minutes. Heat oil (2 inches) in 3-quart saucepan to 375F. Fry 4 to 5 rounds at a time in oil 2 to 3 minutes, turning once, until golden brown. Remove with slotted spoon; drain on paper towels. Serve by themselves or on lettuce in (whole-wheat) pita pockets.

Serving size: ¼ of dish
Calories: 105
Fat: 5 g
Cholesterol: 55 mg
Carbohydrate: 13 g
Protein: 5 g
Sodium: 660 mg

TIP: If you don’t have the time, you can use 2 15- to 16-ounce cans of garbanzo beans, drained and liquid reserved.


The dressing can be chilled for up to 24 hours; and chill the shrimp (after preparation) for 4 to 24 hours.

1 Bag shrimp (12 ounces), peeled
8 Ounces asparagus, cut into pieces
6 Cups lettuce or mixed greens
2 Medium pears, cut into pieces
1 Garlic clove, minced
2 Teaspoons Dijon-style mustard
1 Tablespoon fresh basil (or 1 teaspoon dried basil)
2 Tablespoons olive oil (extra virgin)
¼ Cup balsamic vinegar
2 Tablespoons sun-dried tomatoes
4 Cups water
1/8 Teaspoon black pepper
¼ Teaspoon sugar
2 Garlic cloves, minced (for dressing)

In a small bowl pour boiling water over tomato pieces to cover; let stand for 2minutes. Drain. For dressing, in a screw-top jar combine tomato pieces, vinegar, olive oil, basil, mustard, the 2 garlic cloves, sugar, and pepper. Cover and shake well. If desired, cover and chill for up to 24 hours.
Thaw shrimp, if frozen. In a large saucepan bring the water and the 1 garlic clove to boil; add asparagus. Return to boiling. Simmer, uncovered, for 4 minutes. Add shrimp. Return to boiling. Simmer, uncovered, for 1 to 3 minutes more until shrimp are opaque. Drain, discarding garlic. Rinse under cold running water; drain well. Cover and chill for 4 to 24 hours.
To serve, divide greens and pears among 4 salad plates. Top each with some of the shrimp and asparagus. Shake dressing; drizzle each serving with about 2 tablespoons of the dressing.

Serving size: ¼ of the salad
Calories: 221
Fat: 8 g
Carbohydrate: 21 g
Cholesterol: 131 mg
Protein: 17 g
Sodium: 260 mg


8 Ounces lean ground beef
4 Ounces sweet Italian sausage, cut into pieces
½ Cup onion, chopped
2 Cups zucchini, chopped (or 2 cups yellow squash, chopped)
1 Can (14½ ounces diced tomatoes)
3 Ounces tomato paste
2 Cups mashed potatoes, refrigerated
¾ Cup Italian blend shredded cheese
¼ Teaspoon black pepper
1 Dash ground paprika, or to taste

Preheat oven to 375F. Stir ½ cup of the cheese into the potatoes; set mixture aside. In a large skillet, cook ground beef, sausage, and onion until meat is brown and onion is tender. Drain off fat. Stir zucchini or yellow summer squash, un-drained tomatoes, tomato paste, and pepper into meat mixture in skillet. Bring to boiling. Divide meat mixture evenly among six 10-ounce casserole dishes. Spoon mashed potato mixture into mounds on top of hot meat mixture in casseroles. Sprinkle with remaining ¼ cup cheese. If desired, sprinkle with paprika. Cover with plastic wrap; chill for at least 4 hours or up to 48 hours. To serve, preheat oven to 375F. Remove plastic wrap; place casseroles in a 15x10x1-inch baking pan. Cover with foil. Bake for 35 minutes. Remove foil. Bake, uncovered, for 5 minutes more. Let stand for 5 minutes before serving.

TIP: If you don’t have 6 individual 10-ounce casserole dishes handy, use one large casserole dish instead.

Serving size: 1 small casserole dish (about 1/6 of pie)
Calories: 246
Fat: 11 g
Cholesterol: 47 mg
Carbohydrate: 19 g
Protein: 16 g
Sodium: 338 mg







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