PB Jammer's 10-day diet

Day 1

Walking Taco

• Ground turkey
• Baked chips
• Lettuce
• Tomato
• Low fat cheddar cheese
• Low fat sour cream

Corn
Fruit cup
Jammin Juicy Jell-0
1% Milk

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Day 2

English Muffin Pizza

• Whole wheat or multi grain English muffin
• Tomato sauce
• Low fat mozzarella cheese

Green beans
Pears
100 calorie pack Oreos
1% milk

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Day 3

Turkey Sandwich

• Turkey
• Low fat cheese
• Lettuce
• Tomato
• Whole Grain bread

Celery sticks
Grapes
Fruit snacks
1% milk

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Day 4

Platter Day
Low sodium cheddar cheese
Whole wheat crackers
Low fat yogurt
Strawberries and blueberries
1 % milk
Ice cream cup

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Day 5

Build your own potato

• Low fat cheeses
• Lite sour cream
• Parkay spray butter

Cooked broccoli
Pears
100 calorie pack cookies
1% milk

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Day 6

Quesadila

• Chicken
• Low fat cheese
• Lettuce
• Tomato
• Whole wheat tortilla
• Salsa

Blueberries with low fat whipped topping
Baked churro
1 % milk

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Day 7

Build your own salad

• Lettuce
• Low fat cheese
• Tomato
• Carrot
• Cucumber

8 grain roll
Pineapple
Chocolate pudding
1% milk

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Day 8

Chicken Sandwich

• Shredded chicken
• Whole grain bun
• Lettuce and tomato

Cucumber and carrots w/ low fat dressing for dipping
Apple sauce
1 % milk

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Day 9

Whole wheat waffles/syrup
2 low fat sausage links
Orange juice
Raspberries
1 package teddy grahams
1 % milk

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Day 10

Philly Steak Sandwich

• Lean beef
• Low fat cheese
• Whole wheat bun
• Lettuce and tomato

Peas
Popsicle
1% milk

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PB Jammer's Daily Exercise Routine

The Pencil Song (download)

Lyrics: “Erase it erase it, we’re trying to erase obesity”.

During the pencil song, put your hands straight over your head and put your hands together like the point of a pencil. Then, put your feet together and jump from side to side.

A sampling of winning recipes

Cheesy Penne with Chicken and Broccoli

8 oz. dried penne pasta
5 c medium broccoli florets
1 lb. boneless, skinless chicken breast
1/3 c seasoned bread crumbs
1T canola oil
½ T butter
1 ½ T all-purpose flour
½ c 1% milk
½ c chicken broth, low-sodium
¾ c shredded cheddar cheese

Preheat oven to 350. Cook the pasta according to package directions. Two-four minutes before the pasta is done, add the broccoli, bring back to a boil and continue to cook until the pasta and broccoli are done. Drain and return to pan.

While the pasta is cooking, coat the chicken in bread crumbs. Place on baking sheet and cook until golden and no longer pink in the middle, about 12 minutes.

Heat canola oil and butter in a saucepan over medium-high heat until the butter melts. Add the flour and cook for 1 minute, whisking constantly. Whisk the milk and broth slowly into the flour mixture. Bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 2 minutes. Remove from heat, stir in cheese and season with salt and pepper.

Place the cooked pasta, broccoli and chicken in a large serving bowl. Pour the cheese sauce on top and serve.

Makes 4-5 servings.

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Sloppy Josephines

1 lb ground turkey
Non-stick cooking spray
1 t garlic powder
½ t onion powder
1/3 c finely chopped carrots
½ c finely chopped onions
½ c chopped celery
½ c chopped red bell pepper
½ chopped yellow bell pepper
1 small green jalapeno, diced (optional)
1 small can (5.5 oz) low-sodium vegetable juice
2 T tomato paste
4 oz. BBQ sauce
1 T yellow mustard
1 T chili powder
½ t sweet paprika
¼ cayeene pepper
Whole wheat sandwich buns

Cook turkey in a large skillet coated with non-stick cooking spray. Season the turkey with garlic powder and onion powder. Reduce to medium heat; add vegetables and sauté for approximately 3 minutes. Add tomato paste and vegetable juice. Bring to simmer.

While turkey is cooking, mix together BBQ sauce, mustard, chili powder, sweet paprika, cayenne pepper. Once liquid is simmering, reduce heat to low and add BBQ/spice mixture. Simmer uncovered for 20 minutes. Serve on whole wheat bun.

Serves 6-8

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Macaroni and Cheese

1 box (16 oz) whole wheat elbow macaroni
1 can cream of chicken soup (low-sodium)
2 c marble or country gold cheese
1 T skim milk

Boil macaroni according to directions on box. Drain macaroni and add cheese, cream of chicken soup and milk over low heat. Stir until cheese is melted and serve.

Serves 8.

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Juicy Mango Jigglers

1 ½ c tropical mango juice blend, divided
1 c frozen mango
2 envelopes unflavored gelatin
1 T granulated sugar

In a blender, blend together 1 cup juice and frozen fruit until smooth. Pour into a small saucepan and bring to a boil. Stir occasionally to break up bubbles.

Meanwhile, place the remaining ½ c juice in a large bowl. Sprinkle the gelatin over the juice and let stand 1 minute. Add the hot juice and stir until the gelatin completely dissolves, about 5 minutes. Stir in the sugar.

Pour the mixture into an 8 x 8 inch pan, refrigerate until firm, about 3 hours. To serve, cut into squares.

Makes 24 squares