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  1. EFL Fired Up Chicken Pitas

    Now here I go, posting another healthy and filling recipe. Trust me; I wouldn’t post it if I didn’t find it absolutely delicious. What you’ll need: 1 portion of cooked chicken breast (a portion is a piece the size of your palm) 1/2 a cucumber, peeled and diced 1 tomato, diced 1 slice of red […]


  2. Egg-Cellent Enchiladas

    Ingredients: 1 whole egg 3 egg whites 2 Tbsp reduced-fat cheddar cheese, shredded 2 corn tortillas ¼ avocado, sliced ¼ c salsa, divided Directions: 1.  Lightly coat a small nonstick skillet with cooking spray and place over medium heat. 2. Whisk egg and egg whites until blended; pour into skillet and scramble for about 2 minutes. Add […]


  3. Don’t Skip Breakfast

    via ACE Fitness   When you’re trying to lose weight, cutting out breakfast may be tempting. You figure you’re saving yourself some calories and you get a couple extra minutes to snooze. But research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who […]


  4. Peaches and Cream

    Serves: 4 Preparation Time: 25 minutes Ingredients: 1 Cup cold skim milk 6 oz. light fat-free vanilla yogurt 1 Scoops (about 48 grams protein) vanilla protein powder (whey or soy) 1 pkg. (4-serving size) vanilla fat-free, sugar-free instant pudding mix 2 peaches, sliced 1 cup Cool Whip* Free Directions: 1. In a large bowl, whisk together milk […]


  5. EFL Mom’s Chicken Enchiladas

      Ingredients 4 portions chicken breast (about 1 lb) 4 green onions, sliced 2T fresh cilantro chopped 1 jalapeno, seeded and minced (optional) 3 cans (10 oz. each) green enchilada sauce 8 corn tortillas 1 cup reduced fat cheddar cheese, shredded 2 cups lettuce, shredded 1/2 cup salsa 1/2 cup light sour cream 1 tomato, […]


  6. Cool Taco Salad

    Servings: 2 Ingredients 1/2 lb lean ground beef 1 Tbsp water 2 tsp taco seasoning mix, divided 2 whole wheat pitas 2 Tbsp reduced fat cream cheese at room temperature 2 Tbsp salsa 1 cup lettuce, shredded 1 tomato, diced 1/4 cup shredded reduced fat cheddar cheese Directions 1. Preheat oven to 400 F 2. […]


  7. Yummy Strawberry Cheesecake

      Nutritional Info Fat: 6.2g Carbohydrates: 21.8g Calories: 209.6 Protein: 14.7g Ingredients Keebler Ready Crust Reduced Fat Graham Cracker Crumb Crust (1/8 crust per serving) 12 oz. Fat Free, Cream Cheese 1 cup, Lactaid cottage cheese 1 tbsp. Vanilla Extract 1 cup, liquid Egg substitute, (Egg Beaters) 9 tsp.*Splenda, 1 cup, sliced fresh Strawberries ½ […]


  8. Tropical Tuna Sandwich

    Time 5 minutes Serves 2 Ingredient 1 can (6 ounces) tuna, water packed, drained 2 tbsp. mayonnaise, free 1 tbsp. crushed pineapple, drained 1 celery stalk, chopped finely 2 tbsp. sweet relish 1 tsp. mustard 1/8 tsp. ground cinnamon 4 slices whole wheat bread (I used Ezekiel without preservatives found only in the freezer section) […]


  9. A Worthy Sandwich

    If you’re not following these suggestions, you’re not making anything close to worthy of being called a sandwich. Let’s set things straight. Those gummy ham and cheese sandwiches you’ve been packing for lunch? I don’t know of any diet that can tolerate this for long. You might as cut off your crusts and draw a […]


  10. Quick Reference Guide to Food Labeling

    Organic: Food grown without the use of chemical fertilizers or pesticides. Natural: Not produced or changed artificially. Quick Reference Guide to Food Labeling Serving Size: ·         Servings per container Calories: ·         Usable chemical energy a food contains ·         Calories from fat; healthy=less than 30% of total calories Fat: 9 calories per gram ·         Saturated: the “bad” fats. Sources: animal foods […]



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(361) 857-5087 info@ypbtrainingstudio.com