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4102-E South Staples
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  1. Supplements

    Recommended Supplements
    Available at Your Personal Best Training Studio

    Anaerobic Power Anaerobic Power is the only complete product that supplies the anaerobic energy pathway with a complete complement of anaerobic energy metabolites. The science is convincing. During intense training, your energy soures-both ATP and creatine phosphate are depleted.
    Pro Power Protein Plus Here are the potent anabolic and anti-catabolic factors that are included in ProPower’s superior engineered whey Protein Plus Powder:

    • 24 grams Protein from engineered Whey
    • 100mg L-Glutamine
    • 100mg Glucosamine
    • Nutrient Cofactors
    • 15mg Glycogen Replenishing Short-, Medium- and Long-Chain Glucose Polymers Per Serving
    • Low Sugars
    Super Omega-3 The nutrient is Omega 3 fatty acids — and particularly one type of Omega 3, DHA. Thousands of clinical trials have documented its importance for promoting good health and protecting against disease.  Omega-3 oils have been called “the miracle food of the 21st century.” Research shows the right kind can help prevent heart disease, maintain optimum blood pressure and cholesterol levels and give almost immediate relief from joint pain, migraines, depression, autoimmune diseases and many other conditions. And, by improving brain development and memory functioning, from conception through old age, certain Omega-3 oils also provide the perfect brain food. 
    BCAA – Plus The amino acids L-leucine, L-isoleucine, and L-valine, which have a particular molecular structure that gives them their name (branched chain amino acids), comprise an estimated 35% of muscle tissue.  The BCAAs, particularly L-leucine, help increase work capacity by stimulating the anabolism.  BCAAs are also burned as fuel during exercise, and even at rest in trained muscle tissue.  They are also essential amino acids, and cannot be made by the body.  So, it’s obvious that you need to take in BCAAs to maximize anabolism and spare the use of BCAAs from your muscle tissue during training.
    Glucosamine Chondroitin & MSM Chondroitin & MSM combines the top three structural components found in popular joint support products. Scientific studies indicate that Glucosamine helps provide the building blocks for supporting cartilage. Chondroitin helps to maintain joint cartilage. MSM is an organic source of sulfur and sunergistically enhances the benefits of Glucosamine and Chondroitin to support cartilage health. When taken as part of your daily supplement schedule, Glucosamine, Chondroitin & MSM provides these key ingredients into a formulary matrix to help revitalize the cellular components within the joints.
    Pro Whey Protein PROTEIN IS THE ONLY NUTRIENT SHOWN TO HELP BUILD MUSCLE.Our Whey Protein is enhanced with Glutamine Peptides for increasing muscle cell volume performance and has high levels of branch chained Amino Acids.Hydrolyzed Whey Isolate (ISO 94) is a specially filtered whey protein isolated enzyme treated to form high concentrations of whey peptides.  This advanced formula results in having the highest bioavailability of any protein.  Pro Power whey is manufactured using a concentrated cold spray drying method and a series of filtration steps that includes cross-and micro-ultra filtering, creating maximum nitrogen retention.  This Whey contains less than 1% lactose and fat.  Our Whey mixes easily with a spoon and tastes great.  Available in Vanilla and Chocolate.
    “Eating for Life” by Bill Phillips I like to have my clients read the first 70 pages for educational purposes and then we focus on chapter 6. The right recipe includes the F.A.C.T.s of right foods, right amounts, right combinations at the right time.

    Click Protein Vanilla Latte

    CLICK (klik) – to succeed; make a hit: to fit well together; Espresso Protein Vitamins + Minerals All-In-One Energy Drink The perfect fit, the all-in-one energy drink with a rich, creamy delicious taste. A healthier alternative to sugary coffee and energy drinks. Perfect to start your day, as a mid afternoon snack or before or after a workout. Now you can CLICK On to a healthier for you, long lasting energy lift. Make every moment CLICK

     

  2. Lemon Pancakes

    Healthy and Delicious – Who Knew?!

    By Marcia Keener-CPT-ACSM, Wellcoach

    Many of my clients have the mistaken idea that healthy eating cannot possibly be tasty, and certainly not delicious.  However, Eating for Life by Bill Phillips contains recipes which offer evidence to the contrary.  My husband, Rick and I enjoy a leisurely weekend breakfast together each week.  We wanted a breakfast that we could look forward to for both taste and nutrition that could support a busy weekend day.  We wanted a balance of enjoyment and good health.  For the past several years (No, I did not mean months.) we have been enjoying The Golden Pancakes recipe found in that particular cookbook.  Not only do we prepare these pancakes for ourselves but any weekend guests enjoy them as well.  We have used the original recipe and have experimented with new flavors. Below is our favorite version:

     

    Lemon Golden Pancakes

    1 C uncooked whole grain rolled oats (not instant)

    6 egg whites (@ ¾ c)

    1 C fat free cottage cheese

    2 tsp vanilla (we use Mexican vanilla)

    1 tsp nutmeg

    6 packets Splenda

    Juice and zest of one lemon

    1 tsp of sea salt

     

    1. Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.  If using an electric griddle, use 300 degrees/medium high.
    2. In a blender, combine oats, egg whites, cottage cheese, vanilla, nutmeg, sweetener, lemon juice, and lemon zest.  Blend on medium speed until smooth, about 1 minute.
    3. Pour batter about ¼ cup at a time, onto hot skillet. Cook pancakes until bubbly on top and dry around edges, about 3 minutes, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.
    4. While pancakes are cooking, microwave maples syrup and blueberries until warm.
    5. Place a serving of pancakes on warm plate.  Top with warm maple syrup and/or warm blueberries and non-fat whipped topping and a small amount of walnut pieces.  Enjoy!!!!!

    Toppings:

     

    ¼ cup per serving of frozen blueberries heated (Use your preference on berries)

    Maple Syrup sweetened with Splenda

    Non-fat whipped topping

    Sprinkling of walnuts

     

    Serving Size and nutritional value:

    Recipe makes approximately 8 pancakes

    Servings: 2

    Nutritional Value per serving:  Approximately 4 pancakes

    Protein:     26 grams

    Carbs:          19.5 grams

    Fat:               1.5 grams

    Calories:    205

  3. 200 Healthy Calories IN/OUT

    Celebrating our 200 + Facebook Fans

    Thank you for all the ways that you engage our social media efforts. If all else fails, enlist a trainer. If you’re tired of the same old routine, hire a personal trainer for 1-3 sessions to help you come up with some fun and creative moves that you enjoy doing. At Your Personal Best Training Studio, we work you hard and make it fun!

    This list of 200 calories IN is current information. We recommend a balance of protein and carbs whenever possible but PLEASE don’t go hungry! Your body will try to eat it’s lean tissue.

    The following 200 calories OUT will be most accurate according to your bodyweight. We’ve provided an exercise calculator link at the end of this list that includes most of the activities listed.

    1.          In:        8 oz nonfat fruited or plain yogurt
    2.         Out:     Zip lining through the trees for 30 min.
    3.         In:        A little less than a cup of Quaker Oatmeal Squares
    4.         Out:     Golfing-50 minutes
    5.         In:        8 oz nonfat yogurt with 1 Tbsp slivered almonds, ground flax or wheat germ
    6.         Out:     Snowshoeing for 22 minutes
    7.         In:        Triple whammy:

                                 60 caloriesSmall (5-ounce) fresh fruit cup
                                 70 calories1 1/2 tablespoons Back to Nature Nantucket Blend Trail Mix
                                67 calories1 cup bell pepper strips with 2 tablespoons fat-free ranch

    8.         Out:     Washing and vacuuming your car 40 minutes
    9.         In:        4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or an English muffin
    10.      Out:     Putting away groceries one hour 15 min.
    11.       In:        ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
    12.      Out:     Walking or walking your dog. (about 4 mph) pace-25 minutes
    13.       In:        ½ cup nonfat pudding
    14.      Out:     Racquetball 25 minutes
    15.       In:        1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
    16.      
    Out:      Climbing stair case 30minutes
    17.       In:        1 oz part-skim mozzarella string cheese and 1 medium apple
    18.      Out:     Bowling-60 minutes
    19.       In:        6 oz skim or reduced fat soymilk and 2 graham crackers                                                                        20.      Out:     Cycle 30 minutes at 10-12 mph
    21.       In:        More for your calories

                           55 calories – 1 Ghirardelli Squares chocolate
    38 calories – 1/2 ounce herbed goat cheese
    56 calories – 7 Kashi TLC Honey Sesame Crackers
    51 calories –  1/2 cup sugar snap peas with 3/4 tablespoon ginger-and-miso dressing

    22.      Out:     Painting your house-40 minutes
    23.       In:        (1) 8 oz can of reduced sodium V8 juice and 3-6 whole wheat crackers.
    24.      Out:     Swim 25 minutes
    25.       In:        1 serving Split Pea Crisps
    26.     Out:     Mow lawn 40 minutes
    27.       In:        1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
    28.      Out:     Gardening 55 minutes

    29.       In:        1 cup raw veggie of choice, dipped in ¼ cup hummus
    30.      Out:     Walk laps around the mall-36 minutes
    31.       In:        1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
    32.      Out:     Moderate circuit training-30 minutes

    33.       In:        1 cup cooked vegetable with 1 ounce melted 2% fat cheese
    34.      Out:     40 minutes fast dancing

    35.       In:        2 slices diet whole wheat bread w/1 cup sliced raw or cooked veggies of choice & 1 oz. nonfat cheese slice
    36.      Out:     Play basketball 20 minutes

    37.       In:        1 medium serving most fruits and 1 oz. chunk of lite cheese
    38.      Out:     Jog at 5 mph pace 20 minutes

    39.       In:        ½ cup fruit canned in own juice or light syrup
    40.      Out:     Cleaning and vacuuming 40 minutes

    41.       In:        6 oz skim milk, ¾ cup diced strawberry & banana, 1 Tbsp chocolate syrup & 1 cup ice blended = smoothie
    42.      Out:     Active stand-up Paddle Boarding a little less that 1 hour.

    43.       In:        1 Tbsp peanut butter spread over a medium apple
    44.      Out:     Spinning 15 minutes

    45.       In:        2 Tbsp roasted nut of choice (soy nuts, slivered almonds, etc) with 2 Tbsp raisins or dried cranberries
    46.      Out:     Elliptical trainer 15 minutes
    47.       In:        1 cup coffee and 2 fig Newton cookies
    48.      Out:     Step aerobics 20 minutes
    49.       In:        ¼ cup reduced fat trail mix
    50.      Out:     Rock-climbing 20 minutes
    51.       In:        3 peanut butter-filled wheat crackers with 6 ounces skim milk
    52.      Out:     Tae Bo 20 minutes
    53.       In:        1 packet plain oatmeal with 8 oz skim milk
    54.      Out:     Play soccer 20 minutes
    55.       In:        1 ounce whole wheat or oat bran pretzels, lightly salted
    56.     Out:     Skiing cross country 20 minutes
    57.       In:        1 Nature Valley crunchy granola bar
    58.      Out:     Walk up and down stairs 20 minutes
    59.       In:        1 Nature Valley chewy trail mix bar
    60.      Out:     Strength training (weight lifting, weight training) for 1 hour
    61.       In:        3 cups air-popped popcorn
    62.      Out:     Play flag foot ball 25 minutes
    63.       In:        1 ounce dry whole grain cereal
    64.      Out:     In-line skating 25 minutes
    65.       In:        2 oz canned tuna or chicken on 3-6 whole grain crackers
    66.      Out:     Punching bag 25 minutes
    67.       In:        2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ of a whole wheat small bagel
    68.      Out:     Play tennis. 25 minutes
    69.       In:        3-4 egg white omelet with broccoli and 1 slice whole grain bread with fat-free cream cheese (or dry)
    70.      Out:     Rearrange the furniture 35 minutes
    71.       In:       Protein drink consisting of ½ cup water, a fruit portion, ice cubes and 1-2 scoops of protein powder blended
    72.      Out:     Hula-hoop 40 minutes
    73.       In:        One whole grain wrap, 3 oz cooked chicken breast, mustard, or horseradish, lettuce and lots of veggies
    74.      Out:     Play kickball 40 minutes
    75.       In:        1/4 cup trail mix or granola
    76.      Out:     Using a lateral thigh trainer for 38-40 minutes
    77.       In:        7-8 Triscuits™ with spread of low fat-cream cheese
    78.      Out:     Motor-cross 45 minutes
    79.       In:       7-8 Triscuits™ with refried black beans
    80.      Out:     Pilates 50 minutes
    81.        In:       Celery sticks with 2 Tbs. peanut butter
    82.       Out:     Jump on trampoline 50 minutes
    83.        In:        Sandwich with one slice w/w bread and 3 oz. chicken or 2 oz turkey breast, Mustard
    84.       Out:     Paddle in a canoe leisurely for 55 minutes
    85.        In:        Huge salad with 1/2 cup black beans, unlimited veggies
    86.        Out:     Swinging on a swing. 60 minutes
    87.        In:        One hot dog, one slice whole grain bread, ketchup and relish
    88.        Out:     Paint a room 60 minutes
    89.         In:        ½ cup vegetarian chili, (made without the beans), celery stick
    90.        Out:     Play volleyball 60 minutes
    91.         In:       ¼ C. Nestle Cranberry Raisinets
    92.        Out:     Play badminton 60 minutes
    93.         In:        2 Fiber One 90 Calorie Chewy Bars in Chocolate Peanut Butter
    94.        Out:     Play Frisbee 60 minutes
    95.         In:        2 Ryvita™ crackers, <1 Tbs. no-sugar added natural Peanut butter, ½ pear sliced
    96.        Out:     Vacuum your car 70 minutes
    97.         In:        1/8th butternut squash baked, 1 tsp, raisins, and 1.5 tsp. brown sugar, 1 oz. cheddar cheese
    98.        Out:     Play table tennis 60 minutes
    99.          In:        4 whole wheat graham crackers, 1.25 Tbs. Peanut butter
    100.      Out:     Belly dancing. 60 minutes
    101.        In:        ¾ cup fat-free yogurt-plain or fat-free cottage cheese with 1 fruit and 1 scoop of protein powder
    102.      Out:     Washing the dishes 90 minutes
    103.        In:        Huge salad with 1 oz. feta cheese, unlimited veggies and 7-8 Triscuits™ with vinegar and fresh herbs
    104.       Out:     Water aerobics 45 minutes
    105.        In:       ½ cup re fried beans, ½ cup fresh tomato salsa with whole grain wrap toasted in the toaster.
    106.       Out:     Play with your pet 60 minutes
    107.        In:        4 oz. white,flat fish like flounder or tilapia.
    108.       Out:     Build a sand castle. 60 minutes
    109.        In:        2 Wheatabix™ biscuits, 1 cup soy or skim milk
    110.        Out:     Wash windows 60 minutes
    111.         In:        1 Wheatabix™ biscuit, ¾ cup soy or skim milk, 1 fruit portion
    112.         Out:     Snowball fight-38 minutes
    113.         In:        3 tablespoons hummus; 1/2 W.G. pita, cut into pieces; and 1/2 cup peapods
    114.         Out:     Ice skating-26 minutes
    115.         In:        1 cup strawberries drizzled with 2 tablespoons chocolate syrup
    116.         Out:     Automobile repair for 1 hour.
    117.         In:        Reduced fat caramel apple (without nuts)
    118.         Out:     Shovel snow-30 minutes
    119.         In:        3 slices mini pumpernickel with 1 slice Swiss cheese
    120.        Out:     Clean the garage 70 minutes
    121.         In:        1 packet low-sugar oatmeal topped with a handful of berries
    122.        Out:     Nintendo Wii – playing continuously on a (tennis or boxing options) for 50 min.
    123.         In:        Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon
    124.         Out:     Clean out old cupboards 55 min
    129.         In:        12-ounce light beer and 12 pistachios
    130.        Out:     Digging in the garden for 30 minutes
    131.          In:        1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top.
    132.         Out:     Using a twist disc (abdominal rotation trainer) for 25 minutes
    133.          In:        12-ounce nonfat cafe mocha (no whipped cream)
    134.         Out:     Giving a loved one a good massage for 45-50 minutes
    135.          In:        8-ounce V8 juice with 1 piece of string cheese
    136.         Out:     Playing softball or baseball for approx 30 minutes
    137.          In:        2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips
    138.         Out:     Doing karate for 30 minutes
    139.          In:        4 whole-grain crackers with 1 tablespoon honey soy-nut butter
    140.         Out:     17 minute Tabata
    141.          In:        ¼ C. Chocolate covered soy nuts
    142.         Out:     30 minutes of low impact aerobics
    143.          In:        2 Cups Sliced strawberries and 2 Tbs. low fat whipped cream
    144.         Out:     Playing squash for 20-25 minutes
    145.          In:        1 small container Skinny Cow strawberry cheese cake ice cream & ½ C. sliced strawberries
    146.         Out:     Using a punch bag for 25-30 minutes
    147.         In:        1 serving Dole Fruit Crisp in Apple Cinnamon
    148.         Out:     20 minutes of a kickboxing class
    149.         In:        Planters Nutrition Omega-3 Mix-1/4 cup
    150.         Out:     30-40 minutes sex
    151.         In:        1 C. Haagen-Dazs All Natural Low Fat Frozen Yogurt in Peach
    152.         Out:     Tai Chi-1 Hour
    153.         In:        1 Slice Amy’s Gluten Free & Non-Dairy Cake in Chocolate
    154.         Out:      Water skiing 25 minutes
    155.         In:        Atkins Advantage Sweet & Salty Almond Crunch Bar
    156.         Out:     Tae Kwon Do-20 minutes
    157.         In:        2 Figs and 1 slice Prosciutto
    158.         Out:     Hiking 30 minutes
    159.         In:        1 Edy’s Antioxidant Fruit Bar in Pomegranate
    160.         Out:     Stationary rowing 30 minutes
    161.         In:        1 Serving Quaker True Delights Rice Snacks in Sea Salt & Cracked Black Pepper
    162.         Out:     Ballroom dancing 1 hour
    163.         In:        1 Serving Musselman’s Healthy Picks Apple Sauce in Raspberry Açaí
    164.         Out:     Dressing up-trying on clothes-1 hour
    165.         In:        1 Weight Watchers snack cakes in Chocolate Crème Cake
    166.         Out:     Wash the dog-30 minutes
    167.         In:        1 Serving LUNA Minis in White Chocolate Macadamia, Peanut Butter Cookie, and Lemon Zest
    168.         Out:     Stretching-one hour
    169.         In:        1 Serving Garden Seven Grain Crispy Tenders
    170.         Out:     Sitting in a Jacuzzi-one hour
    171.         In:        1 Skinny Cow Truffle Bars in White Mint
    172.         Out:     Grocery shopping one hour 15 minutes.
    173.         In:        1 Yoplait Delights Parfait in Lemon Torte
    174.         Out:     Beach volley ball-25 minutes
    175.         In:        1 Edy’s Antioxidant Fruit Bars in Pomegranate
    176.         Out:     Playing drums 45 minutes
    177.         In:        Kellogg’s Special K Fruit Crisps in Strawberry
    178.         Out:     Showering 1 ½ hours
    179.         In:        1 Serving Popchips Potato Chips in Cheddar
    180.         Out:     Fishing for one hour
    181.         In:        1 Serving Kashi Heart to Heart Warm Cinnamon Oat Cereal
    182.         Out:     Duck hunting 1 hour
    183.         In:        2 Hard-Boiled Eggs with Salt and Spice
    184.         Out:     Trap shooting one hour
    185.         In:        1 Serving Stacy’s Pita Chips in Garden Veggie Medley
    186.         Out:     Mopping for one hour
    187.         In:        ½ cup Hummus with Celery Sticks
    188.         Out:     Billiards for 70 min.
    189.         In:        A little less than Ghirardelli 60% Cacao Squares Dark Chocolate
    190.         Out:     Cooking or food preparation for 1 ½ hours.
    191.         In:        8 oz nonfat yogurt with ½ cup mixed berries
    192.         Out:     Laughing , taking classroom notes or standing and talking on the phone for 2.5 hours
    193.         In:        8 oz skim milk or reduced fat soymilk and 1 piece of fruit

    194.         Out:     Riding a unicycle for 35 minutes (or at least trying to)
    195.         In:        BOOST® Calorie Smart™ with 190 Calories
    196.         Out:     12 minutes of vigorous step-ups
    197.         In:        4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
    198.         Out:     Just over 20 minutes of Burpees (if you can live through them)
    199.         In:        Pure & Natural Granola in Peak Flax Oats and Honey with Blueberries
    200.       Out:     Ironing-1 hour 15 min          

     

    Exercise Calculator Based on your body weight.
    http://www.myfitnesspal.com/exercise/lookup

    Or download this FREE fitness tool bar to your browser.
    http://www.myfitnesspal.com/tools

  4. Metabolism Boosting Mocha Smoothie

    Coffee Lovers Delight With An Iced Raspberry Mocha!

    If you love coffee and want a delicious way to make it nutritious then look no further. This sweet and creamy coffee drink is powered by our protein packed Power Protein Plus!

    Brew one cup of coffee (I used Hazelnut, regular is fine, as is decaf)
    add 4 ice cubes,
    2 scoops PROPOWER Power Protein Plus,
    2 tbsp. pecans (or almonds)
    1/4 c frozen raspberries.

    Blend. Enjoy!

     

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  5. Beef with Fruit Salad

    2 servings

    Place 1 diced peach, 1 peeled and diced kiwi fruit, 1 medium diced red tomato, 1/2 small diced red onion, 1/4 cup shredded fresh basil leaves, and the juice and finely grated rind of 1/2 lime in a bowl. Toss with salt and pepper to taste and set aside.

    Grill two portions of extra-lean top sirloin steak over medium heat until desired readiness. (medium rare takes about five or six minutes per side.)

    Baked “fries”: Take 2 portions of a white potato and cut into 1/8-inch slices; toss the slices in a bowl containing 1 egg white, some Cajun seasoning and a pinch of salt. Spray a baking sheet, and bake the fries in a preheated 425 degree oven until crispy, about 20 minutes, turning once at 10 minutes. (When placing fries onto the baking sheet, drain off as much of the egg white as possible.) Season the fries with more Cajun seasoning after baking if you like yours really spicy.

    Place each portion of grilled sirloin on a plate and top each with half of the fruit salsa. Place a portion of the fries on the side, and enjoy this terrific meal with a glass of ice water.

     

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  6. Supportive and Tasty Meatloaf

    4 servings

    1 lb Ground Turkey Breast meat
    1 boil-in-bag bag Success Brown Rice (cooked)
    1 package Knorr’s Dehydrated Vegetable Soup
    Chopped Spinach

    Mix all ingredients in large mixing bowl. Shape into loaf in baking pan. Bake in oven at 375 degrees for 40 minutes. Let cool.

     

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  7. Turkey Sausage

    One pound of lean ground turkey will make four servings and these are great with an egg and low fat cheese as a breakfast on a bun on the run.

    Ingredients:
    4 oz ground turkey
    one egg white
    half tsp. ground sage
    fresh ground pepper
    dash of soy sauce
    1 tbsp. water

    Mix all ingredients in a bowl. Form into hamburger patty. In a nonstick skillet add some Pam. Fry patty, browning on both sides. When nearly cooked, add a tablespoon of water, cover, and cook a minute or two more on low heat to cook through. Tastes like breakfast sausage but without all the fat! Enjoy with your favorite carb (1 portion) for a complete meal.

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  8. Oatmeal Egg-White Pancakes w/Fresh Topping

    Prepared by Lisa Wright, CFT-LCI

    6 egg whites
    1 whole eggs
    1 cup quick oats
    1 Tbsp. cinnamon
    1/2 cup chopped fresh or dried fruit ( strawberries, blueberries, or rasins work well)
    3 packets of Splenda or other sweetener
    Nonstick cooking spray

    Combine all ingredients except cooking spray and fruit in a blender. Spray a medium non-stick skillet with cooking spray and heat to medium-high. When the pan is hot, Pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.

    Makes one serving (two large pancakes or four small)

    Nutrition per serving:

    • 290 calories
    • 23 g protein
    • 34 g carbohydrate
    • 8 g fat
    • 5 g fiber

     

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  9. Greek Yogurt

    by Sandy Todd Webster

     

    Food for Thought:

    Generally speaking, yogurt is a healthy food standout, but Greek yogurt—opa! Now there’s a superstar and a party pleaser! Until a few years ago, you really had to search for this ingredient, but it’s been popularized on cooking shows and emphasized so much in healthy food preparation that it is widely available in grocery stores.

     

     

    Regular Yogurt vs. Greek Yogurt. In Greece, yogurt is made with sheep’s milk, a style that can be found in the United States; however, in the U.S. most yogurt, including Greek-style, is made with cow’s milk. Both are prepared using the same process, but Greek-style strains even more of the whey (the watery substance that floats to the top of most yogurt) from the solids, producing a supremely creamy texture and fabulous “mouth feel.” Greek-style yogurt has the same texture as full-fat sour cream. Even eating the nonfat version makes you feel you’re splurging on something decadent! Greek yogurt has slightly more calories than regular yogurt (about 100 vs. 80 for 6 ounces) and 18 grams (g) of protein compared with 8 g in regular.

     

     

    Nutrition Profile. According to the website SELF Nutrition Data, a 2/3-cup serving of Greek yogurt has about 130 calories (70 from fat); 8 g fat; 5 g saturated fat (but try the nonfat version); 20 milligrams (mg) cholesterol; 70 mg sodium; 5 g total carbohydrates—5 g sugar and 0 g dietary fiber; and 11 g protein.

     

     

    Suggested Uses. Try using Greek-style yogurt in these ways:

    ·         Substitute it for regular yogurt in any dish.

    ·         Substitute it for sour cream on potatoes, in dips or on tacos/burritos.

    ·         Try it as a substitute for cream cheese (experiment to find the best applications).

    ·         Mix it with fruit and/or drizzle it with a touch of honey for a delicious dessert.

     

    You can find our source here.

     

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