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Quick Dinner for Four

Here is a meal that is a cinch to put together and is definitely a crowd pleaser! It is satisfying, filling and combines the components of a healthy meal: lean protein, whole grains, vegetables AND a meal that tastes great!

Enjoy!

BBQ Meatball Subs

1 bag of meatballs (turkey or lean beef - compare nutrition labels!)

3/4 cup BBQ sauce

4 whole grain hot dog buns

Heat meatballs as directed. Smother with BBQ sauce and stir until combined. Place meatballs onto subs. Serve with coleslaw and veggie sticks and dip. (1 cup carrots, celery, cucumber, pepper, etc with 1 Tbsp ranch dressing or dip)

Coleslaw: Stir together 1/2 cup reduced-fat mayo and 2 Tbsp apple cider vinegar. Season with salt & pepper and mix with 1 bag of prepared cabbage mix. Chill for at least an hour, stirring periodically.

snack: waffle strawberry short cake

This snack idea comes straight from The Biggest Loser Cookbook. Speaking of, is anyone watching this season? Biggest Loser is the perfect motivation to do some "exercise while watching" aka anything you can do in your living room. Punches, kicks, sit-ups, push-ups, etc. - Hey, maybe pick up some new moves from Jillian or Bob!

Onto the snack:

Toast 1 waffle (look for a version with whole grains and no added sugar like Nutri-grain or Kashi). Cover with 2 Tbsp light cool-whip and 1/4 cup sliced strawberries.

Eat and enjoy!

Per waffle: 113 calories, 3 g protein, 1 g fat, 3 g fiber

Note from Tut

Hello campers,

The decision to cancel the Reunion was a tough one but we couldn't make

ends meet with the number that signed up. So, we'll move on!

We'll have to figure out other ways to keep the Endeavor spirit alive so

you stay jazzed about eating within the four-five-six range on the

hunger-fullness scale. The last couple of nights I've eaten way too much

- and that does not feel good. I found my rubberband ball and am going

to start adding rubberbands again to remind me that I don't like being a

7 or 8!!!!

Has anyone kept adding to their rubberband? At Endeavor 09 we made a

ball of rubberbands, adding one for each day of camp. It's a symbol of

our commitment to go the distance and take those small steps to eat real

food, not too much, change our deprivation thinking into satisfaction

thinking and move! It's also a reminder of how much we've put into this,

our investment.

Thanks to those of you who have sent your suggestions for tag lines! We

would love to get more. It's a fifty dollar gift certificate to you if

we pick yours!

Be well, Tut

Banana Peanut Butter Oatmeal

The cool fall mornings make me crave comforting, warming foods...like oatmeal!

But not just any old oatmeal, I like to add a few things to keep my oatmeal tasting great and sticking with me until lunch time. And really, doesn't peanut butter make everything better?? :)

Recipe:

Prepare 1 packet of instant plain oatmeal (or 1/2 cup if making from scratch).

Mash one small banana and stir into hot oatmeal. Top with 1 1/2 Tbsp peanut butter and swirl in. (this should be sweet enough BUT if you need to add in a little sugar, add in 1/2 Tbsp of brown sugar)

Note on the Peanut Butter: Remember that we want Natural Peanut Butter. Ingredients should be peanuts and salt. (No sugar or hydrogenated oils)

Camp Endeavor Reunion 2009

Hey campers! Ready to re-unite???

Our 2009 Fall Reunion is coming right up!

Meet up with your old friends and meet some new ones!

Here are the details:

Who: All former Endeavor Campers

Where: The Perlstein Resort and Conference Center

which is across the bridge from the gym at Camp Chi. Specific address to mapquest will be provided after you have paid for the weekend.

When: Friday, October 23, 7:00 pm –

Sunday, October 25, 1:00 pm

Cost: $175.00 Includes lodging, food and activities.

Parents can send a check for $175.00 to Camp Endeavor or pay by Pay Pal (we’ll let you know how to do this in another week or so; it isn’t up and running yet)

What will we do? The usual camp fun stuff: outdoor games, indoor games, cooking, a life-after-camp discussion, time to hang together. If you have some ideas about what to do, send them our way

Bring: a 100% cotton t-shirt to tie dye and be ready to be outside, so bring clothing to stay warm and rain gear just in case!

To Register: send your name and fee in. We’ll check to make sure we have your current emergency information and need a parent’s signature on a permission form. Be sure to tell us in advance if you are driving to the Reunion on your own.

Tut & Dan,

Camp Endeavor, E11401 Mine Rd, Baraboo WI 53913, 608 448 9752

cookies!

Hey Everyone!

I hope you are all doing well! It is starting to feel a little bit like fall here and I don't know about you, but a chill in the air leads me to do one thing - BAKE!

I found this recipe for cookies on another site and they looked so good I had to try them out!

Now you are probably thinking, Cookies? Are you sure Emily? I didn't think cookies were good for you......Well, not all cookies are healthy but our philosophy on food means there is nothing we can't have. Cookies included. As with all good things in life, portion control is key. I froze half of my cookies and I'm taking a lot of the rest to share with my friends so that they are not all staring at me in the face!

I like these cookies in particular because they taste great, the simple, short ingredient list and the fact that no flour is used, it is all oats which means it is 100% whole-grain.

Note: I used about 1/2 cup of mini chocolate chip cookies instead of m&m's and 2 kinds of chocolate chips - still turned out great!

Onto the good stuff! This recipe is taken from Michelle at Taste as You Go.

Montana Whoppers
Printable Recipe

2/3 cup butter

1 1/4 cups dark brown sugar

3/4 cup granulated sugar

1 1/2 cups chunky peanut butter

3, eggs (organic, if possible), beaten

5 1/2 cups old fashioned oatmeal

2 teaspoons baking soda

1/2 cup milk chocolate chips

1/2 cup white chocolate chips

6 ounces M&M Minis

Melt the butter in a small pan over low heat. Once the butter has melted, pour it into the largest bowl you can find. With a large wooden spoon, blend in the brown sugar, granulated sugar, and peanut butter. When the temperature of the mixture has dropped enough so it won't cook the beaten eggs, add the eggs and stir until the batter is just mixed. Then, in order, stir in the baking soda, the white chocolate chips, the milk chocolate chips, and the M&Ms. Add the oatmeal, one cup at a time, stirring after each addition. Cover the bowl tightly with plastic wrap and chill for at least two hours.

Preheat the oven to 350°F. Drop dough on parchment-lined baking sheets with a large spoon, making sure the dough is fairly well packed. Flatten slightly. Bake for 10-12 minutes or until lightly golden brown. Watch the cookies carefully, as they have a tendency to burn easily.

Pack your Lunches!

Most of you are probably getting ready to head back to school and while school lunches may be getting better nutrition-wise, packing your own lunch is the way to go! Here are some of my favorites: 

Make your own Lunchables: 

10 triscuts

3/4 cup chopped or sliced deli meat (turkey, ham, roast beef, etc) 

1 oz sliced cheese 

1 cup grapes

1 cup veggies (carrots, celery, cucumber, pepper slices, etc) and 1 Tbsp dip

Serve with milk or 100% juice box. 

PB & B Wrap: (Peanut Butter & Banana)

Spread 1-2 Tbsp of Natural Peanut Butter on a whole grain tortilla. Top with a sliced banana. Wrap and either slice in segments or in halves. 

Serve with milk and veggie slices with 1 Tbsp dip. 

Subway, Your Way: 

1 whole grain bun or roll 

Sandwich fillers: deli meats, cheese, veggies

1 Tbsp reduced-fat mayo 

Fill your roll or bun with various deli meats, 1 slice of cheese and all the veggies you can stuff inside (lettuce, spinach, tomato, cucumber, pickles, olives, pepper, jalapeno, sprouts, etc.)

Serve with 1 serving sun-chips. 

Chicken Salad Wraps: 

3/4 cup shredded chicken (from breast or rotisserie)

1 Tbsp reduced-fat mayo

1/2 cup sliced grapes

1/2 cup chopped celery

1 Tbsp. chopped green onion

1 whole-grain wrap (about 150 calories) 

Mix the chicken with mayo, grapes, celery and green onion. Sprinkle with salt and pepper if needed. Fill wrap with chicken salad and roll! Serve with 1 serving chips or crackers. 

Goal Setting

Take a few minutes to think about some goals for yourself. I love making goals because it gives you something specific to work towards. Since you completed camp almost a month ago, you could probably use some new or updated goals. 

Instead of focusing on an exact number on the scale, set movement goals every week for yourself. I often say:  ___ minutes of cardio per week and ___ minutes of strength per week. It feels great to cross them off when I complete them. 

We can do the same thing with food and eating. Make a goal to really eat 6-9 servings of vegetables and fruits a day. Or break out the food journal that you received at camp if you have gotten out of the habit of writing down what you eat. 

Just remember how good you felt at camp and use the meal and movement ideas to continue that feeling at home. 

Hope everyone is enjoying their last few days/weeks of summer before heading back to school!  We miss you! 

One day at a time: A day of fabulous eats!

Well "the best endeavor yet - 2009" camp season has been over for a few weeks and you campers are probably getting back into the swing of home life again and trying to apply everything you learned at camp to life at home! 

I thought you might all appreciate a few menu ideas - in case you are wondering, "What to have for lunch??"

Breakfast: CE's Breakfast Sandwich

1 whole-grain english muffin

1 egg- cooked as you like (scrambled, over easy, etc)

1 slice canadian bacon, warmed

1 slice cheese 

Optional Add- On's: tomato slice, lettuce, pepper slices, avocado, etc. 

Enjoy with 1 cup oj or milk. Toast english muffin and stack canadian bacon and cheese on one half english muffin, add egg and top with other english muffin. 

Lunch: Club Wrap

1 whole grain tortilla (about 150 calories)

2 slices each: ham, turkey and roast beef

1 Tbsp flavored cream cheese or ranch dressing

Fill with lettuce tomato, onion, green peppers, cucumber, olives, etc. 

Serve with 1 serving of chips or crackers and a side of fruit. 

Snack: Sliced apple and 1 Tbsp Natural* Peanut Butter 

*The ingredients in Natural Peanut Butter should be: peanuts and salt. No sugar or oils (partially hydrogenated soy/corn bean oil) aka trans fat is a common one in pb 

Dinner: Chicken Parmesan

1 chicken breast, cooked

3/4 cup marinara sauce (add in chopped veggies: zucchini, peppers, mushrooms, spinach)

1/4 cup mozzarella cheese

Place the chicken breast in an oven/microwave safe container and cover with veggies and 

marinara sauce. Sprinkle cheese on top.

Put in oven or microwave until cheese is melted and golden brown. Oven at 350 degrees for

about 10 minutes. Microwave for about 3 minutes. Cooking times may vary.

Serve with a side salad, 1 Tbsp dressing and 1-2 cups steamed broccoli.

Snack/Treat: 1 cup chocolate milk or 1/2 cup ice cream

An exciting first two weeks at Camp!

Believe it or not, camp is already half-over!! It has been such a great summer so far! The weather has cooperated (even though the first week of camp was spent in the 90's) and we have a great group of campers and counselors! 

We have been doing some new things this year at camp like "tasting trio's", cooking classes (I have been a part of these and have been loving every minute!!) Nothing makes me happier than seeing our campers try new foods that they wouldn't expect to like. 

We have an exciting two weeks ahead of us and I can't wait to get to know the new campers who arrived on Sunday! 

I'll be sure to post some of the recipes that we made at camp! 

the best endeavor yet

The summer of 2009 is off to a great start, despite weather in the 90's! We are so excited about this next month and have some great things planned! 

We are having a Fiesta party on Friday - complete with a Taco bar and home-made guacamole! We will also be making Spring rolls on Saturday! I'm hoping to get some pictures up soon. Enjoy the last few days of June! 

the best endeavor yet

What sets apart Camp Endeavor from other Weight Loss Camps?

Camp Endeavor is not your typical "diet camp" - we do not ban egg yolks or pizza.

We do not run marathons everyday.

We learn to make small changes everyday in both our eating and activity levels.

We learn not to beat ourselves up for eating a brownie.

We learn to listen to our bodies and most importantly we learn to love ourselves.

Sign up today here.

The Best Endeavor Yet - Summer 2009

The chewing gum debate

It is always a question on whether chewing sugarless gum helps to get rid of sweet cravings or actually makes them worse. 

The verdict? 

Studies show that of people trying to lose weight, those who chewed gum for 15 minutes every hour after eating lunch snacked on 36 fewer calories three hours after lunch and also craved fewer sweets.  It also can help your memory too! 

A lot more studies are needed, but in the mean time sugarless gum can help prevent cavities and bad breath. (Taken from Eating Well) 

Camp Endeavor Verdict? 

Go ahead and chew your SUGARLESS gum! 

picture by Stephanie Toll 

A Great Blog to Check Out!

This blog is one that I really enjoy and wanted to pass it along to you! It is a Mom who writes about healthy foods that are always kid-approved. 

She has many recipes and gives advice on how to get kids to appreciate good food! 

Read it here. 

Favorite Camp Foods?

As we gear up for the summer season of 2009, we would love to hear what your favorite meals were at Camp Endeavor....no matter when you were there! 

Was it falafel? Chef Micheal's vegetables? Dan's cookouts? 

Let us know!  As always, we are here to serve our campers and want to make the meals of 2009 great ones! :)

A Better Mac & Cheese

We often think of Mac & Cheese as a "bad" food.  Let's make this household staple a balanced meal - it's easy, fast and delicious!

Start with Annie's Whole Wheat Macaroni & Cheese or other whole wheat macaroni. Prepare as directed. 

Add 3-4 cups of frozen broccoli (or other veggie like spinach, red pepper, etc) - thaw it in the microwave. 

Add 2 chicken breasts, cooked and sliced into bite-size pieces. 

Mix ingredients together and serve hot.  YUM! 

Easter Meals

Easter is another holiday that is usually centered around a big meal and lots of treats.  Make this one a good holiday by starting off your morning with a walk or Easter Egg Hunt with your family and friends. Enjoy the time with whoever you celebrate with and don't deprive yourself! You can celebrate without over-eating.  And remember, if you do feel like you over-ate, forgive yourself and make a better choice next time.   photo by Philosopher Queen

Fill your plate with these foods: 

Ham or turkey the size of your palm

Green veggies or salads (not covered in butter or dressing)

Fresh fruit salads

1 serving of bread or potatoes

An Easter Egg

Best Ways to Eat Healthy & Not Spend a Fortune

Everyone seems to be watching their money a little closer these days and there are way too many misconceptions that eating healthy is "too expensive". Here are some of my favorite ways to keep your meals healthy and your money in your pocket!

10. Farmer's Markets - a great way to support local farmers and get fresh food that is in season and usually less expensive than the grocery store

9. Oatmeal (in bulk) - a great start to the morning, cooking your own oats and then adding toppings (fruit, a touch of brown sugar, etc.) cuts down on all of the added sugar that comes in the packaged varieties

8. Frozen veggies - great because they are usually less expensive than fresh veggies but they won't go bad and can be used as needed

7. Fish- seem a bit pricey? Opt for canned tuna or salmon. An easy way to get the benefits at a fraction of the price

6. Bulk Nuts - cheap and easy way to snack on some protein and good fats that will keep you satisfied!

5. Plant a garden - seeds are very inexpensive and gardening will get you outside this spring and summer!

4. Beans (in bulk) - a good source of fiber and protein - easy to add to pastas, salads, dips, etc.

3. Stop drinking soda! Switch to water - no calories and free

2. Eggs - one of the best, least expensive forms of protein, plus easy to prepare

1. Eat at home! You will save money and calories

Picture by Ian Britton

Article Alert - Worst Fast Food Lunches

America's Worst Lunches - And What You Should Eat Instead 

By Dave Zinczenko and Matt Goulding, Men's Health

Check this article out for some staggering nutrition facts on fast food meals!  This will make you think twice about what you order next time you are headed through the drive-through!

Launch of Camp Endeavor's Blog

This spring we decided a blog would be a perfect way to keep in touch with our old campers as well as new campers or parents interested in Camp Endeavor for the first time.  We want this to be a place you can come for weight-loss tips, tools, recipes and new ideas for keeping the weight off!  Questions? Comments? Let us know!  This is for you!