Weightloss Superstar! Marsha Dunsmoor

  Meet Marsha, a 50 year old from Iowa who proves age doesn't matter when it comes to getting fit and healthy! She is not only in the best shape of her life but she is a beachbody coach who daily inspires others to take back who they once where and become the person they've always wanted to be! Check out her story below!  

Marsha before her journey in 2010

When did you start your journey? November 2010

What is your favorite exercise routine?  I have become addicted to exercise, but not any one routine.  I love anything that gets me moving, but my favorite programs would have to be Turbo Fire, T25, P90X3 and Combat.  I used to be a cardio freak and did a lot of running, but my knees can no longer take the pounding.  I still love cardio, just not the running. I have learned to really love strength training and what it can do for me as a woman and work that in each week. Music makes a big difference for me, so the more rockin’ the music, the higher my burn!

 

What's on your playlist that gets you pumped?  Christian Rock, 80’s Rock and Roll and current Contemporary Hits

How much weight have you lost total? 48 lbs

What tips do you have for someone still working towards their goal?  Be patient and never give up.  You WILL run into obstacles, it’s inevitable. You may hit plateaus and the pounds may not come off as quickly as you would like but it is as much about health and fitness as pounds and ounces!  Just remember, you didn’t gain it overnight and you won’t lose it overnight either.  Eat as clean as possible, drink a lot of water and of course, exercise daily!  Those 3 things will get you the results you want. Oh and find someone to help you with accountability and support along the way.  This makes such a big difference!

How did you lose the weight/ what plan did you follow?  I did (2) 90 day Beachbody challenges and found that working out does not have to be a chore.  Adding Shakeology once a day gave me the needed energy to get through my day and gives me my daily dose

of dense nutrition.  I then became a Beachbody coach and have found that being able to help others is my passion and helps me to stay accountable!

What's your favorite "cheat" meal?  Donuts!  Oh you said meal.  That would have to be Pizza I guess.

What is your favorite snacks? Apples, bananas, string cheese, almonds, cantaloupe, strawberries, yogurt, hard boiled eggs, oatmeal.

What's your favorite motivational quote or saying?  “If you don’t’ like how things are, change it!  You’re not a tree.” Jim Rohn   This quote speaks to every aspect of our lives from our jobs, to our family to our health and fitness.                                                                It’s all up to you!

Who is your biggest inspiration? Overall it would have to be my Dad.  I grew up wanting nothing but to be like him, strong and caring!

How much more weight do you want to lose? None.  I am maintaining now

Have you always had a weight issue?  Not until I hit my late 30’s.  Then I yo yo’d with my weight for years!!  Now I may gain a few and then lose them, but I will NEVER go back to the girl I was!

What made you decide to start losing weight?  When I was at the point of needing to purchase THAT size of pants that I had never worn.  I told myself that’s it, I will not buy those and I suffered in my tight pants until I started losing the inches. 

Way to go on all your success Marsha!!!!

Way to go Marsha on your success on not only losing the weight but maintaining!!!! You are such an inspiration to others! If you are interested in shakeology or any of the other beach body products hit Marsha up at www.beachbodycoach.com/marshadunsmoor or on her Facebook page: www.facebook.com/marsha.dunsmoor

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Recipe Corner: Weight Watchers Banana Oatmeal Bread

Weight Watchers Banana-Oatmeal Bread

I adore this recipe! It is by far the best banana bread I've ever had! Super easy to make and oh so delicious!!!!

Serves 10

5 PointsPlus Value/ 4 classic points

Ingredients 1 1/4 cup(s) all-purpose flour    1/2 cup(s) unpacked brown sugar    1/2 tsp table salt    1/2 tsp baking soda    1/4 tsp baking powder    3 tsp canola oil      1 large egg(s), beaten      2 large egg white(s), beaten      3 large banana(s), ripe    1 cup(s) uncooked old fashioned oats    Instructions Preheat oven to 350°F. In a large bowl, stir together dry ingredients. Add oil and eggs; mix thoroughly. In a smaller bowl, mash bananas with a potato masher or fork. Add bananas and oatmeal to batter. Spray a loaf pan with cooking spray. Pour batter into pan and bake until top of loaf is firm to touch, 45 to 55 minutes. Remove from oven and allow to cool in pan for 5 minutes. Flip out and cool on a wire rack for another 10 minutes.   Per slice: 206 calories/ 3.2g fat/ 39.3g carb/ 3g fiber/ 5.4g protein Source: WeightWatchers.com Facebook.com/irunbecauseiliketoeat

Recipe Corner: Weight Watchers Grilled Lemon Chicken

Weight Watchers Grilled Lemon Chicken

Serves 4
4pts/4pp


Ingredients:

1 garlic clove, peeled 
1/2 teaspoon salt
2 teaspoons grated lemon zest
3 tablespoons lemon juice
1 tablespoon extra virgin olive oil
1 teaspoon dried oregano
1/4 teaspoon pepper
4 (5oz) skinless boneless chicken breasts
Chopped fresh flat leaf parsley

Directions:

1. With side of large knife, mash garlic with salt until it forms a paste.

2. To make marinade, combine lemon zest and juice, oil, garlic paste, oregano, and pepper in large zip lock bag, add chicken. Squeeze out air and seal bag; turn to coat chicken. Refrigerate, turning bag occasionally, at least 30 minutes or up to overnight. ( I did 7 hours)

3. Spray grill rack with nonstick spray. Pre-heat grill to medium or prepare medium fire using direct method.

4. Remove chicken from marinade; discard marinade. Place chicken on grill rack and grill until cooked through, about 6 minutes per side. Serve sprinkled with parsley.

Note: The longer you let the chicken marinade the more intense the lemon flavor will be.

Weight Watchers Grilled Lemon Chicken with broccoli and herb rice

Per 5oz chicken breast
161 calories/ 4g fat/ 0g carb/ 0g fiber/ 29g protein

Source: Weight Watchers New Complete Cookbook

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Recipe Corner: Weight Watchers Shepherd's Pie

Weight Watchers Shepherd's Pie

My husband has a special attachment to my classic shepherd's pie, he was getting all excited for the other one when I'd say that's what we were having so I gave WW's a new name for our house =) We love this one, it's super easy to make and really yummy!

CLASSIC POINTS® Value: 5
POINTS® PLUS Value: 7
Servings:  6
Preparation Time:  25 min
Cooking Time:  42 min
Level of Difficulty:  Moderate

Seasoned meat and vegetables are nestled under creamy mashed potatoes and then baked to form a sensational, savory pie.

                                                            

Weight Watchers Shepherd's Pie with side salad.

Ingredients

• 2 large potatoes, peeled and cut into 2-inch pieces
• 1/4 cup fat-free sour cream OPTIONAL
• 1 Tbsp reduced-calorie margarine
• 1/8 tsp table salt, or to taste
• 2 tsp olive oil
• 1 cup onion(s), chopped
• 2 medium carrot(s), diced
• 1 pound uncooked ground turkey breast
• 3 Tbsp all-purpose flour
• 1 Tbsp rosemary, fresh, chopped (or 1 tsp dried)
• 1 tsp dried thyme
• 1/2 tsp table salt
• 1/4 tsp black pepper
• 2 cup canned chicken broth, or beef broth

Instructions

• Preheat oven to 400ºF.
• Place potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth, season to taste with salt and set aside.
• Meanwhile, heat oil in a large skillet over medium-high heat. Add onion, carrots and celery; cook until soft, about 3 minutes. Add turkey and cook until browned, breaking up the meat as it cooks, about 5 minutes. Add flour, rosemary, thyme, salt and pepper; stir to coat. Add broth and bring to a simmer; simmer until mixture thickens, about 3 minutes.
• Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread mashed potatoes over top and using the back of a spoon, make decorative swirls over the top. Bake until potatoes are golden, about 30 minutes. Slice into 6 pieces and serve. 

Source: Weightwatchers.com

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Recipe Corner: Weight Watchers Whole Wheat Buttermilk Scones

Watch Watchers Whole Wheat Buttermilk Scones

Serves 12
Points Value: 3
Points Plus Value: 4

1 1/2 cup of Whole Wheat Flour
1 1/2 cup of all purpose flour
1 tablespoon of sugar
1 tablespoon of baking powder
1/2 teaspoon of baking soda
2 tablespoons cold unsalted butter, cut into pieces
1 cup low-fat buttermilk

1. Preheat oven to 400 degrees

2. Whisk together flours, sugar, baking powder, baking soda and salt in medium bowl. With pastry blender or two knives used scissors-style, cut butter into flour mixture until mixture resembles coarse crumbs. Add buttermilk to flour mixture, stirring just until moist dough forms.

3. With floured hands, knead dough 6-8 times in bowl to bring dough together (dough will be shaggy)

4. Turn dough out onto lightly floured work surface and pat to 1/2 inch thickness. With floured 2 1/2 inch round cutter(mine is heart shaped) cut out 10 rounds without twisting cutter. Gather scraps and reroll. making a total of 12 scones. Place scones 1 inch apart on ungreased baking sheet.

5. Bake until golden brown, about 12 minutes. Transfer to wire rack, serve warm.

VARIATIONS:
(I've done the first three and love them!)


Vanilla Pecan Scones: (the variation by yours truly)
Make as directed above and add 1 tablespoon vanilla extract, 1/4 cup chopped pecans and 1/4 cup semi sweet chocolate chips into batter in step 2.
Points Value 3/ Points Plus Value 5

Chocolate Cherry Scones:
Increase sugar to 1/3 cup. Substitute 1/4 cup unsweetened cocoa for 1/4 cup of the whole wheat flour. Stir 1/3 cup of semi sweet chocolate chips and 1/4 cup finely chopped dried sour cherries into batter in step 2.
Points Value 4/ Points Plus Value 5

Pumpkin Chocolate Scones: (this variation by yours truly)
Add 1 1/2 teaspoon of pumpkin spice, 1 tsp of nutmeg, and 1/3 cup of semi sweet chocolate chips to dry mix. Mix 4 tablespoons of canned pumpkin to buttermilk then add to dry mixture. You should get 14 scones with this one.
Points Value 3/ Points Plus Value 4

Lemon-Blueberry Scones:
Increase sugar to 1/4 cup. Stir 3/4 cup fresh or frozen blueberries and 1 teaspoon grated lemon zest into batter in step 2.
Points Value: 3/ Points Plus Value 4

Dried Peach-Pecan Scones:
Increase sugar to 1/4 cup. Stir 1/4 cup finely chopped toasted pecans and 1/4 cup finely chopped dried peaches into batter in step 2.
Points Value 4/ Points Plus 5

Source: Weight Watchers New Complete Cookbook

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Recipe Corner: Weight Watchers Chicken with Apples and Noodles

Weight Watchers Chicken with Apples and Noodles

Serves: 4
6 classic points
8 points plus

Ingredients:
4 teaspoons olive oil
1 Granny Smith Apple, halved, cored and sliced
4 (5oz) skinless boneless chicken breasts
1/2 teaspoon salt
1/4 teaspoon pepper
1 onion, sliced
1/2 cup reduced-sodium chicken broth
1/4 cup cider vinegar
1 tablespoon honey
2 cups hot cooked wide egg noodles

Directions:

1. Heat 2 teaspoons of oil in a large nonstick skillet over medium heat. Add apple and cook stirring until lightly brownded and almost tender, about 5 minutes. Transfer to plate.

2. Sprinkle chicken with salt and pepper. Heat remaining 2 teaspoons olive oil in skillet. Add chicken and cook until browned, about 5 minutes per side. Transfer to plate. ( I chose to diced the chicken and gave each serving 5oz)

3. Add onion to skillet and cook stirring until softened, about 5 minutes, stir in broth, vinegar, and honey; cook 2 minutes. Return chicken to skillet. Simmer, spooning sauce over chicken until chicken is cooked through and liquid is reduced by half, about 5 minutes longer.

4. Return apple to skillet; cook until heated through about 2 minutes. Pile noodles on platter; top with chicken mixture.

Weight Watchers Chicken with Apples and Noodles

Per Serving: 1 chicken breast (5oz chicken) 1/4 cup sauce and 1/2 cup noodles
6 classic WW points/ 8 points plus
320 calories/ 9 g fat/ 33g carb/ 12g sugar/ 2g fiber/ 28g protein

Source: Weight Watchers New Complete Cookbook

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Recipe Corner: Weight Watchers Black and White Strawberries

With Valentine's Day Friday, this is a fun and tasty treat to make and enjoy with your Valentine! My hubby and I had a mini date last year and made these for Valentine's Day, they are super easy to do and very yummy!!!!

Black and White Strawberries

Serves 6
2 classic point (4 strawberries) 
2 points plus (4 strawberries)

1/4 cup + 2 tablespoons semi sweet chocolate chips
1 1/2 teaspoon raspberry liqueur (framboise)
1 1/2 teaspoon water
2 tablespoons of white chocolate chips
2 cups unhulled strawberries

1. Line baking sheet with wax paper. Combine semi sweet chocolate chips, liqueur, and water in a small microwave bowl. Microwave on high, stirring twice, until chocolate is melted and smooth, about 1 1/2 minutes. Holding a berry by its hull, dip half way into chocolate allowing excess to drip back into bowl; place strawberry on wax paper. Repeat with remaining strawberries and chocolate.

2. Put white chocolate in another cup. Microwave on high, stirring once, until chocolate is melted and smooth, about 1 minute. Dip tines of fork into white chocolate; drizzle over strawberries in a zig zag fashion. Refrigerate until chocolate is set, about 20 minutes.

3. Enjoy!

Weight Watchers Black and White Strawberry

 4 strawberries:
81 calories/ 4g fat/ 12g carb/ 9g sugar/ 2g fiber/ 1g protein

Source: Weight Watchers New Complete Cookbook

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Recipe Corner: Weight Watchers Chocolate Buttermilk Bundt Cake

WW Chocolate Buttermilk Bundt Cake

Servings 24

1 slice per serving
Points Value: 3
Points Plus Value: 4

2 cups all purpose flour
1 1/4 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup unsweetened cocoa powder
1 ounce semisweet chocolate, finely chopped
1/2 cup boiling water
1 cup low fat buttermilk
1/3 canola oil
1 large egg
1 large egg white
1 tablespoon vanilla
3/4 cup semisweet chocolate chips

Preheat oven to 325. Spray 10 inch bundt pan with nonstick spray.

Whisk together flour, sugar, baking powder, baking soda and salt in a medium bowl.

Combine cocoa and chopped chocolate in a small bowl. Pour boiling water over cocoa mixture stirring until chocolate is melted and smooth.

Whisk together buttermilk, oil, egg, egg white, and vanilla in a large bowl; stir in cocoa mixture. Add flour mixture, stirring just until no longer visible. Stir in chocolate chips. Pour into prepared pan.

Bake until toothpick inserted into center of cake comes out clean, 45-50 minutes. Let cook in pan on wire rack for 10 minutes. Invert and remove pan. Let cool completely.

WW Chocolate Buttermilk Bunt Cake with berries

 Dust powdered sugar on top if you'd like. Or enjoy with some berries of your choice!

Source: Weight Watchers New Complete Cookbook
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Recipe Corner: Weight Watchers Shrimp Etouffee

Weight Watchers Shrimp Etouffee
Serves 4
Classic Points 3pts/ 4pp (1 cup serving)



  Ingredients:

1 tablespoon Canola oil
3 tablespoons all-purpose flour
4 celery stalks with leaves, finely chopped
1 large red bell pepper, finely chopped
1 onion, finely chopped
2 garlic cloves, minced
1/2 cup water
1 lb peeled and deveined medium shrimp
3 scallions, thinly sliced
1/4 cup chopped fresh flat-leaf parsley
1 teaspoon lemon juice
1/4 teaspoon salt
1/8 teaspoon cayenne

Directions:

1. Heat oil in a medium Dutch oven over low heat. Gradually add flour and cook, whisking constantly, until light golden brown, about 15 minutes. Increase heat to medium. Add celery, bell pepper, onion, and garlic; cook, stirring frequently, until vegetables are softened, about 15 minutes (mixture may stick to bottom of pot).

2. Add water to Dutch oven and cook, scraping up browned bits from bottom of pot, about 3 minutes. Stir in remaining ingredients. Simmer, stirring constantly, until shrimp are just opaque in center, about 5 minutes.


**We don't like celery and my hubby doesn't like bell pepper so I replaced them with mushrooms and carrots. Which turned out well and I put it over the rice, by added 1/2 cup of rice it raised the points to 5 classic/ 7points plus.

WW Shrimp Etouffee (pictured I used crab instead of shrimp)

Per serving: (1 cup) 177 cal, 5g fat, 1g sat fat, 0g trans fat, 168mg sod, 14g carb, 5g sugar, 3g fiber, 20g protein, 85mg calc.

Source: Weight Watchers One Pot Cookbook
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