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TABLE OF CONTENTS

NUTRITION: LEARNING THE BASICS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Macronutrients, Calories & Metabolism . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3-5

Sports Nutrition, Metabolism & Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-10

Vitamins & Supplements for Specific Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

PORTION CONTROL: SIZE MATTERS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Proper Portioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-12

The Nutrition Facts Label . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12-13

WEIGHTLOSS: IT ALL STARTS IN THE KITCHEN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Grocery Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Fat Burning Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15-17

Fiber Sources & Added Fiber for Meals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17-19

Simple & Quick Meal Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19-20

Preparation Methods & Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20-23

Top 50 Best Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23-29

RECIPES: CLEAN EATS & HEALTHY TREATS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Healthy Breakfast Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30-37

Healthy Lunch/Dinner Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40-48

Diet-Friendly Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49-51

“ Abs are made in the kitchen; Not in the gym. ” -Lucas James


Whether you are looking to lose weight or gain lean muscle, proper nutrition is 75-80% of accomplishing any–and all–fitness goals. Consistently adhering to a healthy diet can be aided by meal or menu planning—which takes the guesswork out of achieving your weight loss goals. Keeping your health goals in mind, eating the right foods at the right time is key. It is important to remember that our bodies are not machines and they do not change overnight. Eating healthy for a day, or working out for one hour does not guarantee results. That’s why our personal training programs emphasize setting specific, attainable goals through proper nutrition and exercise intervention. This means creating dy-namic, customized diet, nutrition and food programs that keep you accountable and motivated towards achieving your fitness goals.

MACRONUTRIENTS, CALORIES & METABOLISM

Macronutrients are nutrients that provide the body with calories and energy. These nutrients are needed for growth, metabolism and other bodily functions. There are three major macronutrients that the human body needs in order to function properly: fats, carbohydrates and protein.

FATTY ACIDS (FAT)While we often hear about the detriments of diets that are high in fat, our bodies actually need a certain amount of fat for normal growth and development. Healthy fats are plant fats – typically oils, such as vegetable oil, olive oil or grape seed oil – but can also be derived from animal sources such as Omega-3 fatty acids from fish. The less ‘saturated’ an oil is, the better it is for you. For example, mono-unsaturated fat is healthier than poly-unsaturated fat. Both however, are healthier than satu-rated fats and trans fats. More so, unsaturated fats are important factors in maintaining a healthy body, cardiovascular health and hormone synthesis. Good fats help to reduce the effects of saturated animal fat, which is “Bad Fat” for our body and health by decreasing our body’s ability to store fat, as well as increase our body’s ability to process fat.

CARBOHYDRATES (CARBS)There is much hype surrounding low-carb diets and weight loss. It is important to note, however, that carbohydrates (or carbs) should comprise the majority of your diet in terms of the ratio between carbs, protein and fat that we consume. When carbs are concerned there are two different types: good carbs & bad carbs.

Good carbs are complex carbohydrates and come from whole fruits, grains and vegetables. These carbs take longer to digest and do not cause blood sugar levels to spike. Complex carbs cause our bodies to work harder to utilize their contained energy and store them, ultimately making our metabo-lism more efficient.

Bad carbs are non-complex carbohydrates and are often referred to as “simple sugars”. These carbs typically come from table sugars or the sugar found in candy, such as malt sugars. Simple sugars are more easily digested, broken down and stored as glycogen, which can lead to weight gain and increased body fat. Carbohydrates are found in everything from plant sources such as vegetables, fruits, milk/lactose and grains.

Abs are made in the kitchen; Not in the gym. -Lucas James


Fiber, both soluble and insoluble, is another source of carbohydrate, but unlike its counterparts, it is the non-calorie containing portion. Due to its cellular makeup our bodies cannot metabolize fiber at all. It does not break down into smaller molecules, such as glucose, and passes through the body mostly undigest-ed. Since fiber is not fully digested by our bodies, it aids in supporting gastro-intestinal health, helps us to feel fuller for longer periods and protects us against some diseases, including various cancers. Fiber also helps to reduce the amount and rate at which fat is absorbed by our bodies.

It’s important to eat the right type of calories or foods when fueling your body for lean muscle growth. Make sure to eat foods that will give you energy in the gym, such as complex carbohydrates. Complex carbs give our bodies the fuel they need in the gym, while protein helps to reduce muscle breakdown and promotes mus-cle growth post-exercise.

PROTEINProteins are required for the structure, function and regulation of the body’s cells, tissues and organs. They are fundamental components of all living cells and necessary for proper body function. Proteins are large molecules comprised of one or more chains of amino acid building blocks. There are both essential amino acids that we must get through our diet, as well as non-essential amino acids that our bodies can synthesize. The sequence and formation of these amino acids determine the spe-cific shape and function of each protein. Different proteins have different functions within our bodies. Some proteins are hormones, while others may be enzymes or antibodies.

In terms of nutrition, protein is the main component in muscle formation. Since muscle is denser than fat, it similarly weighs more. An increased intake of protein and essential amino acids helps to reduce muscle break down, promote muscle growth and aid our bodies to burn body fat more efficiently dur-ing exercise.

It is essential to consume essential amino acids, as they are the building blocks of protein. This type of protein can be found in animal products such as dairy, meat, eggs and fish. These versions are much more beneficial for building lean muscle mass than their vegetable-protein counterparts. Re-member, since everyone is different, it is important to receive proper nutrition counseling so that you don’t over-eat; including protein, which can cause detrimental effects on metabolism and body func-tion if not taken in the proper amounts at the right time.

There are many different sources of protein including dairy products, eggs, meats, nuts, grains, beans and legumes. Our bodies process each of these protein sources differently resulting in var-ied rates of digestion. More importantly, our bodies cannot incorporate all of the protein we actually consume throughout the day. For example, egg, milk and cheese proteins are the most thoroughly digested proteins – meaning our bodies absorb approximately 97% of all protein contained in these sources. We absorb nearly 95% of all protein found in peanut butter, meats and fish, and between 78-86% of protein found in grain and vegetable sources. In terms of the rate of protein digestion, whey, egg (albumin) and milk proteins are digested the quickest, while rice, casein, fish, beef, corn, peanut flour and wheat gluten all take longer to digest. Depending on your individual fitness goals

It is recommended that you have 1g of carbohydrate for each 0.5g of protein eaten one hour before a workout. This combination not only gives you the energy to lift, but also helps repair muscle damage and fully enhances the recovery process follow-ing exercise.


and dietary restrictions you may need to incorporate one or multiple types of protein for meeting your requirements.

In terms of fitness and dietary goals, quick-absorbing proteins are best right after exercise, as they help to reduce muscle breakdown and promote muscle growth. Immediately following physical activi-ty, our bodies have a 30-45 minute window to where they can efficiently utilize protein to replenish our muscles and promote natural protein synthesis. This will aid in the production of lean muscle, which in turn will make your body a powerhouse for burning fat.

If you are looking to curb your appetite throughout the day, incorporate slow-absorbing proteins such as casein or hemp protein that will give you a sustained release of amino acids for muscle growth and development as well as a light source of healthy calories.

Protein requirements differ according to everyone’s individual needs. These requirements are differ-ent when considering ones body type, sex and age. In general, infants require about 10g per day, teenage boys need up to 52g a day, teenage girls need about 46g a day, adult men need about 56g a day and adult women need about 46g a day.

One important exception is in regards to pregnant or lactating women, where recommended protein intake rises to 71g of protein a day. Another way to count protein requirements is as a percentage of calories. The USDA recommends that protein comprises 17-21% of the total calories an individual eats any given day. The Institute of Medicine recommends eating a diet with 10-35% of its calories from protein.

In general, a good rule of thumb is to consume approximately 0.36g of protein for each pound of body weight per day. This translates to be about 55g of protein per day for an average individual weighing 150lbs. However, both aerobic exercise and strength training increase protein requirements. During aerobic exercise (fat burning), protein can be used for energy production, providing up to 10% of the total energy produced during long-duration activity such as jogging. Our bodies tend to use protein as energy by breaking down muscle if glycogen (carbohydrate storage) is depleted, meaning excessive cardio may cause muscle breakdown when on a low-carbohydrate diet.

SPORTS NUTRITION, METABOLISM & SUPPLEMENTS:

While everyone’s body processes food and nutrients similarly, active individuals and athletes have unique nutritional needs for adequately replenishing their bodies after high intensity activity. In order to maintain their athletic competitiveness, high endurance, and energy levels, each person requires a customized nutrition program and fueling strategy for promoting healthy growth during training and competition.

Proper nutrition includes maintaining adequate hydration, electrolyte levels, caloric intake and micro-nutrient (vitamins and minerals) replenishment. All of this can be accomplished from natural diets aside from supplements, but can be augmented through the use of protein powders, nutrition bars, sports drinks and multi-vitamins.

Aside from proper nutrition, the right ‘fueling strategy’ is necessary for our bodies to utilize our diet most effectively for nutrient replenishment and muscle growth. This means focusing on implementing specific eating strategies: eating the right food types at the right time.


Replenishment is the act of supplying our bodies with the nutrients that they need – which are ab-sorbed and utilized, before, during and after exercise. By assessing nutrient absorption and utilization as the parameters for dietary intake, rather than just expenditure, we can better understand realistic nutrient amounts and dietary measures necessary for refueling our bodies.

The idea that more is better can also inhibit our body’s use of water and electrolytes. Athletes can consume more than four times the amount of minerals their bodies can actually process during ex-ercise. This typically translates to wasting money by over-using supplements and vitamins. More importantly, over-consumption can result in a variety of G.I. and muscular problems that can cause discomfort impair performance and impede tissue growth and repair.

The bottom line is that we should aim to replenish our bodies with nutrients that can be utilized, in-stead of solely trying to replace what our body expends. It is important to take into account the de-mands for fluid, calorie and electrolyte intakes when starting any exercise and nutrition program.

CALORIES & ENERGYDifferent foods contain different amounts of energy—more commonly known as calories. The amount of calories in one’s diet refers to how much energy that diet provides the body for metabolism. A well-balanced diet contains an adequate amount of calories necessary for proper body function and weight management while providing the highest, safest amount of nutrients & minerals for healthy growth.A fat calorie has the same amount of energy as a protein or carbohydrate calorie. However, each macronutrient (i.e. fat, carbs & protein) varies in caloric density. This means 1g of fat contains more calories than 1g of protein or carbohydrate. Specifically:

METABOLISMMetabolism refers to the way and rate at which our bodies break down food molecules to release the energy stored within them. This energy is needed for vital functions such as breathing, temperature regulation, physical movement, neurological function, growth and development. Everything the body does requires the use of fuel. When our bodies are inactive, or our diets are highly calorically-dense, our bodies store this energy/calories in the form of fat cells for future use.

Increased activity results in increased metabolism as the bodies need for calories and nutrients. The opposite is true for decreased physical activity. Therefore, weight gain is the result of increased food intake, decreased physical activity, or a combination of the two.

In terms of weight loss and body fat percentage, each pound of stored body fat represents 3,500 calories of unused energy. In order to lose this weight, you have to create a calorie deficit of 3,500 calories over a given period of time through healthier eating and/or exercise. Based on the nationally recommended average for weight loss, individuals should lose no more than two pounds (7,000 calo-ries) per week. Exercise helps to increase and maintain lean muscle mass, instead of weight gained due to fat.

1g Fat =

9 Calories

1g Carb =

4 Calories

1g Protein =

4 Calories


Weight loss, weight gain or simply weight maintenance depends on the amount of calories consumed and the amount of calories burned throughout the day. This notion is commonly referred to as energy balance. Balancing energy intake (the calories consumed through our diets) with energy output (the calories expended through physical activity) will help individuals better achieve their desired body weight.

VITAMINSVitamins and minerals are found in a wide variety of foods and a balanced diet often provides the quantities your body needs. However, most people –especially sedentary individuals – don’t consume enough vegetables and fruit to supply their bodies with the recommended daily allowances of vita-mins and minerals.

Vitamins and minerals are substances your body needs for normal growth and functioning. Some facilitate vital physiologic chemical reactions, while others act as building blocks for the body. Nutri-tionally speaking, these substances are referred to as micronutrients – to distinguish them from the macronutrients (i.e. proteins, carbohydrates, and fats) that make up the majority of what we eat and give us caloric energy. While micronutrients are vital for the proper metabolism of macronutrients, they’re needed in smaller quantities.

There are two main types of vitamins:

Water-soluble vitamins are essential to our diet because they are not stored in the body. Our body can, however, store fat soluble vitamins, and produce metabolites that aid metabolism. It is important to note that the availability of water-soluble vitamins can be reduced or completely destroyed by dif-ferent cooking methods and overcooking.

Vitamin A (retinol)Vitamin A is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body’s immune system.

Vitamin A is found in the following animal products: milk, butter, cheese, eggs, chicken, kidney, liver, fish oils, mackerel, trout and herring. Beta-carotene is a precursor for Vitamin A and is converted by our body into its usable form. It is mostly found in orange, yellow and green vegetables and fruits.

Vitamin B ComplexThe complex of B vitamins includes the following group of substances:B1 – thiamineB2 – riboflavinB3 – nicotinic acidB6 – pyridoxineB12 – cobalaminFolate – folic acid

WATER-SOLUBLE:

Vitamin B

Vitamin C

Vitamin A

Vitamin D

FAT-SOLUBLE:

Vitamin E

Vitamin K


The body requires relatively small amounts of vitamins B1, B2 and B3.Vitamins B6 and B12 help the body to utilize folic acid and are vital to the immune system. These nu-trients are also essential for a wide range of activities, such as cell repair and digestion. Vitamin B12 is also needed for the breakdown of fat and carbohydrates. Deficiency of either vitamin will result in anemia.

Vitamin B6 is found in most foods, so deficiency is rare. Vegetarians and B12Vegetarians, who eat eggs and dairy produce, will usually always get enough B12 through their diet. Vitamin B12 deficiency can, however, occur in vegans as all dietary sources are animal in origin.

Foods that are fortified with vitamin B12 include breakfast cereals, yeast extract, margarine, soya powder and milk. The best dietary sources of the B vitamins–especially B12–are as follows: Animal products (meat, poultry), yeast extracts, asparagus, broccoli, spinach, bananas, potatoes, dried apri-cots, dates and figs, milk, eggs, cheese, yogurt, nuts, fish, brown rice, wheat germ, and wholegrain cereals.

Dietary sources of vitamin B6 are similar to those of vitamin B12 and also include avocado, herring, salmon, sunflower seeds and walnuts.

Folic Acid (folate)Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells. Lack of folic acid is one of the main causes of anemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.

In pregnancy, low folate levels increase the risk of NTD’s (neural tube defects) or the baby’s spinal cord system not developing completely (spinal bifida). All women are now advised to take folic acid supplements in the first three months of pregnancy and ideally before conception occurs.

Folate occurs naturally in most foods but often in small amounts. Many food manufacturers now fortify white flour, cereals, bread, corn, rice and noodle products with folic acid. One serving of each en-riched product will contribute about 10% of the RDA for folic acid.

Wholegrain products are not enriched because they already contain natural folate. Liver contains the greatest amount of folic acid, with lower levels found in beef, lamb and pork and a range of green vegetables and citrus fruits. Other sources of folate include dried beans, fresh orange juice, tomatoes, wheat germ (i.e. wholemeal bread and cereal) and wholegrain products (i.e. pasta and brown rice).

The average adult needs 200mcg of folate per day. The following chart is a list of various foods and their folate content:

ITEM SERVING SIZE AMOUNT OF FOLATE

Asparagus 115g 132mcg

Black beans 115g 128mcg


Vitamin CVitamin C is one of the most potent antioxidant vitamins. It is essential for growth, healthy body tis-sue, wound repair and an efficient immune system. It also helps with the normal function of blood vessels and helps the body absorb iron from plant sources, as opposed to the iron in red meat.

Fresh fruit and vegetables are two main sources of vitamin C. Eating your “five-a-day” will easily meet the body’s needs. Too much vitamin C, however, can result in a sensitive, irritable stomach, and mouth ulcers. Too much of a good thing can be dangerous; the upper daily limit of Vitamin C is currently 1g. Consumption of more than 1g has been linked to damage of the inner lining of arteries, predisposing to the formation of cholesterol plaques and heart disease.

The average adult needs 60mg of vitamin C a day. Below is a chart containing the vitamin C content in various foods:

Breakfast cereal 30-40g 80-120mcg

Brussels sprouts 115g 47mcg

Chicken liver 100g 770mcg

Chick peas 115g 180mcg

Cooked broccoli 115g 47mcg

Cooked spinach 115g 131mcg

Cooked white rice 170g 60mcg

Kidney beans 115g 115mcg

Oranges 1 medium 47mcg

Pasta 55g 100-120mcg

Tomato juice 1 cup (225ml) 48mcg

Wheat germ 2 tbsp 38mcg

ITEM SERVING SIZE AMOUNT OF CALCIUM

Strawberries 1 bowl 70-120mg

Kiwi fruit 1 fruit 50mg

Steamed broccoli 1 serving (80g) 50mg

Orange 1 large 70mg

Frozen peas, cooked 1 serving (85g) 180mcg


Vitamin D (calciferol)Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities.

Foods rich in vitamin D include oily fish, liver, cod liver oil and dairy products. Many foods are also fortified with low levels of vitamin D, such as margarine and breakfast cereals.

Vitamin EVitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body’s main antioxidants. Deficiency only occurs in cases of severe mal-absorption or certain rare genetic disorders.

The following foods are rich in vitamin E:Avocados, tomatoes, sweet potatoes, spinach, watercress, brussels sprouts, blackberries, mangoes, corn oil, olive oil, safflower oil, sunflower oil, mackerel, salmon, nuts, wholemeal, wholegrain products and soft margarine.

Vitamin KVitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, wholegrain cereals and most vegetables.

Your body also produces vitamin K in the large intestine, through the activity of ‘healthy bacteria’. For this reason, there is no recommended daily amount. These bacteria are also referred to as the gut flora. They form part of our defense against more harmful organisms.

Remember, you should always check with your doctor before taking any type of supplement. When it comes to weight loss, there are no quick fixes. A healthy eating plan and regular physical exercise should be the founda-tion of any weight loss program.

GOAL VITAMINS/SUPPLEMENTS

Fat Burning Calcium; Fiber; Conjugated linoleic acid (CLA); Green tea extract (EGCG); Meal replacement bars and shakes.

Cardiovascular Health Fish oil; Plant sterols; Niacin; Fiber (psyllium); Red yeast rice; Green tea extract; B-complex vitamins (B6, B12, folic acid) and coenzyme Q10.

Sleep Chamomile tea and melatonin

Energy Caffeine; Herbal sources of caffeine and related compounds like guarana, yerba mate, and kola nut; Green tea; Capsaicin; Asian Ginseng and vitamin B-complex

Joint & Bone Health Chondroitin sulfate; Glucosamine sulfate; Vitamin D; Calcium; Vitamin D3; Ginger; Turmeric; Omega-3; Green tea and Hyaluronic acid

Skin Health Vitamin C; Vitamin E; Selenium

Muscle Building Protein (Soy, Egg Albumin, Hydrolysate, Milk, Whey, Casein); BCAA; Creatine and ZMA

VITAMINS & SUPPLEMENTS FOR SPECIFIC GOALS


A balanced diet should be part of any weight control plan. A diet high in complex carbohydrates and moderate in protein and fat will complement an exercise program. It should include enough calories to satisfy your daily nutrient requirements and include theproper number of servings per day from the basic four food groups: vegetables and fruits (four servings), breads and cereals (four servings), milk and milk products (two to four depending on age) and meats and fish (two servings).

Daily caloric intake should not fall below 1,200 calories unless you are under a doctor’s supervision for bariat-ric complications. More so, weekly weight loss should not exceed two pounds – the nationally recommended average for weight loss.

Portion control is an important concept when you’re trying to lose weight and keep it off. But you don’t need to memorize a food list or carry around measuring cups to get a better handle on serving sizes. When you aren’t at home, use common visual cues to remind yourself of appropriate serving sizes. How? Many foods match up to everyday objects.

PORTION CONTROLSIZE MATTERS

PROPER PORTIONING

FRUIT & VEGETABLES

ITEM/SERVING EQUIVALENT TO…

½ Cup Grapes 16 small grapes

1 Cup Strawberries 12 medium berries

1 Cup Salad Greens Baseball

1 Cup Carrots 12 baby carrots

1 Cup Cooked Veggies Baseball

1 Baked Potato Computer Mouse

1 Cup Bell Peppers Baseball

GRAINS


1 Cup of Cereal Flakes Baseball

1 Pancake Compact Disc

½ Cup of Cooked Rice Light Bulb

½ Cup Cooked Pasta Light Bulb

1 Slice of Bread Hockey Puck

1 Bagel 6 oz. Can of Tuna

1 Cup Popcorn Baseball

MEATS, FISH & NUTS


3 oz. Meat/Poultry Deck of cards

3 oz. Grilled Fish Checkbook

3 oz. Tofu Deck of cards

2 Tbsp. Peanut Butter Golf ball

½ Cup of Almonds 23 Almonds

SWEETS & TREATS


1 piece Chocolate Dental floss pack

1 Brownie Dental floss pack

1 Slice of Cake Deck of cards

1 Cookie 2 Poker chips

1 Medium fruit Baseball


FATS & OILS


1 tbsp. butter/spread Poker chip

1 tbsp. salad dressing Poker chip

1 tbsp. mayonnaise Poker chip

1 tbsp. oil Poker chip

DAIRY & CHEESE


1 ½ oz. Cheese 3 stacked dice

1 Cup Yogurt Baseball

½ Cup Frozen Yogurt Light bulb

1 Cup Milk Baseball

The information in the main, or top, section can vary with each food product (see #1-4 and #6 on the sample nutrition label below); This main sec-tion contains product-specific information (serving size, calories, and nutrient information).

The bottom part (see #5 on the sample label be-low) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for im-portant nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.

The first place to start when you look at the Nutri-tion Facts label is the serving size and the num-ber of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influ-ences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, “How many servings am I consuming”? (e.g., one-half serving, one serving, or more).

Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutri-ents. The calorie section of the label can help you manage your weight (i.e. gain, lose, or maintain). Remember: the number of servings you consume determines the number of calories you actually eat

THE NUTRITION FACTS LABEL


(your portion amount).

The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. They are identified in yellow as “Limit these Nutrients”. Eating too much fat, saturated fat, trans fat, cholesterol or sodium may increase your risk of certain chronic diseases, like heart disease, high blood pressure and some cancers.

Important: Health experts recommend that you keep your intake of saturated fat, trans fat and choles-terol as low as possible as part of a nutritionally balanced diet.

Most Americans don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue as “Get Enough of these Nutrients”. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages (see calcium section below). Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.

Remember: You can use the Nutrition Facts label not only to help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.

Note the “*” used after the heading “%Daily Value” on the Nutrition Facts label. It refers to the Foot-note in the lower part of the nutrition label, which tells you “%DVs are based on a 2,000 calorie diet”. This statement must be on all food labels. But the remaining information in the full footnote may not be on the package if the size of the label is too small. When the full footnote does appear, it will al-ways be the same. It doesn’t change from product to product, because it shows recommended dietary advice for all Americans – it is not about a specific food product.

Look at the Daily Values (DV) for each nutrient listed. They are based on public health experts’ ad-vice. DVs are recommended levels of intakes. DVs in the footnote are based on a 2,000 or 2,500 calorie diet.

Note how the DVs for some nutrients change, while others (for cholesterol and sodium) remain the same for both calorie amounts.

USDA DIETARY GUIDELINES SUGGESTIONS:

• Enjoying your food, but eat less and avoid oversized portions.

• Make half of your plate fruits and vegetables and at least half your grains whole grains.

• Switch to fat-free or low-fat milk and dairy sources.

• Compare sodium in foods like soup and bread, making sure to choose the foods with lower levels of salt.

• Drink water instead of sugary juices and sodas.


It is important to avoid ‘dieting’ in the typical sense of the word. A healthy lifestyle accounts for a healthy diet. Dieting alone is a short-term fix and can be detrimental to one’s health. There are numerous unhealthy dieting plans and products out there supported only by marketing claims for noticeable weight loss in a short time period. However, the majority of weight loss during these diets is due to water mass. More so, weight loss during dieting is often quickly regained when normal food and liquid intake is resumed. These diet plans are often expensive and can be dangerous for proper growth, development and body function. Moreover, they do not emphasize lifestyle changes that will help you maintain your desired weight. Poor dieting can result in the loss of valuable body tissue such as muscle mass in addition to vital minerals, vitamins and nutrients necessary for maintaining our health.

The first step to losing weight and keeping it off is changing your diet. Rid your pantry and fridge of anything that is high in sugar and contains lots of processed ingredients; and stock your kitchen with clean, minimally processed, whole foods. Here is a grocery list of healthy foods and plenty of diet-friendly snacks.

GROCERY SHOPPING LIST

WEIGHTLOSSIT ALL STARTS IN THE KITCHEN

PROTEIN

Lean Meats & Poultry: Fish & Seafood: Other: • Beef (grass fed) • Organic Free Range chicken

breasts • Whole chickens (pastured

or organic free range) • Lamb (grass fed) • 95% Lean Turkey (tenders,

cutlets or ground)

• Fish (Tuna, Salmon, Tilapia, Halibut, Mahi Mahi)

• Imitation Crab Meat (surimi) • Scallops • Shrimp

• Egg Whites • Low Fat Cottage Cheese • Protein Powder (Whey, Rice,

or Hemp) • Tofu

CARBS

Complex Carbs: Healthy Whole Grains: Other:

• Whole-Wheat English Muffin

• Rolled Oats (Not Instant) • Yams • Sweet potatoes • Brown Rice • Whole grain bread/wraps • Steamed/Grilled vegetables • Healthy Fibrous Cereals

(Kashi Go Lean, Fiber One)

• Amaranth • Buckwheat • Millet • Quinoa • Sorghum • Teff • Wild rice

• Apricots • Beans (black, kidney or

adzuki, garbanzo) • Bok choy • Broccoli • Figs • Lentils • Mushrooms • Potato, baked with skin • Sesame tahini • Tempeh

FATS

• Nuts (Raw almonds, Walnuts, Cashews) • Flax seeds/ Flax seed Oil • Fish Oil Caps • Natural Nut Butters (Peanut, Almond, Walnut) • Healthy Oils (Canola, Sesame & Olive)


WEIGHTLOSS FAT BURNING FOODS

KaleKale, often used as a simple garnish, can be a simple way to increase fiber, nutrient and mineral in-take as an addition to all those boring vegetable dishes. One raw cup of chopped kale contains about 34 calories, 1.3g of fiber, and a healthy helping of both iron and calcium. Try mixing raw chopped kale with cooked black beans or lentils. You can also sauté it alone with garlic, salt, pepper and veg-etable broth for a tasty lean side.

Buckwheat pastaNext time you’re in the mood for pasta or Italian food try substituting plain noodles for this hearty al-ternative. Buckwheat is high in fiber and as an added bonus contains higher amounts of protein than normal pasta. Buckwheat pasta cooks similarly to rice. Just simmer it in a covered pot, over a low heat. Try mixing cooked buckwheat pasta with snap peas, broccoli, carrots, mushrooms or any other tasty veggies.

OatsOats are an easy breakfast food, but try incorporating them into other mid-day or evening meals for added benefits. Steel-cut and rolled varieties are minimally processed and have up to 5g of fiber per serving, making them filling choices. Try crumbling up about one cup of oats as breadcrumbs to top a turkey meat loaf or turkey meatballs.

Egg WhitesEgg albumin is known to be a complete or perfect protein source because of the amino acids it sup-plies. Eggs have a great balance of essential amino acids (the protein building blocks our bodies use to manufacture everything from muscle to neurotransmitters). We like them because they help curve your appetite when eaten in the morning!

BerriesBerries are high in antioxidants, which can help protect you from body inflammation and chronic dis-eases like cancer. Most berries are also loaded with fiber and serve as a great source of quick energy for people on the go. The more fiber you eat, the fewer calories you absorb from all the other stuff you devour. That’s because fiber helps trap food particles (mainly fat) and shuttle them through your digestive system before they can be fully digested and stored. Try eating half a cup of berries daily for only thirty calories.

Wild SalmonSalmon is an excellent source of omega-3 fatty acids, which promote fat burning by increasing the efficiency of our body’s metabolism. Fish fats also help keep our hearts healthy and promote weight loss by improving insulin sensitivity— the ability of our bodies to transport and use blood sugar as energy. Omega 3’s can slow down digestion and prevent cravings, ultimately helping to build muscle and decrease fat! Wild salmon, unlike farm-raised salmon, may also contain fewer pollutants. Try for two 4oz servings per week.

Leafy GreensLeafy greens, such as spinach, contain only about 40 calories per serving and satisfy 20% of your daily fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredi-ent for proper body functions such as muscle contraction. Shoot for three servings daily. Try adding a handful of spinach into soups, salads, sandwiches, buckwheat pasta dishes or stir-fry. Other leafy


greens include arugula, broccoli rabe and broccolini.

Soy Soy can be found all over the place at restaurants and in a variety of dishes and forms. Soybeans are a great source of antioxidants, fiber and protein. Try eating edamame raw or use them in soups and even smoothies. Current research suggests that replacing dairy milk with soy-milk can help aid weight loss. The ideal amount of soy intake is about 25g of soy protein daily. Choose whole soy foods over products packed with ‘isolated soy protein’, which may not yield the same health benefits as its fresh counterparts.

TurkeyThe white meat from this bird has the fewest calories per ounce of any animal protein. Like dairy, it contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss, keeping metabolism running at full speed. Protein is also more satiating than fat or carbs — so you’re less likely to overeat.

Peanuts Ironically, this elephant-favorite fights weight gain, slows rises in blood sugar and curbs hunger. One study from Purdue University found that individuals who added 500 calories of peanuts to their diets for three weeks experienced almost no change in body weight and a 24% drop in triglycerides — blood fats associated with heart disease.

Almonds, Hazelnuts & WalnutsAll three of these nuts are high in omega-3 fatty acids and antioxidants making them ‘heart-healthy’ choices when incorporated into a healthy diet. Nuts contain unsaturated fatty acids and other nutri-ents that help to lower the amount of low-density lipoprotein (LDL), or “bad cholesterol” in the body. High LDL levels are one of the primary causes of heart disease. Mix a handful of walnuts (about ½ cup) with fruit, rolled oats or oatmeal for a fiber-rich snack. Not only will this help with digestion, but also keep your hunger at bay for longer. Greek YogurtGreek yogurt has about twice as much protein as regular yogurt, packed with around 20g of protein per a 6 oz serving size. The healthy live bacteria cultures in Greek yogurt also help your digestive tract function. Greek yogurt contains healthy probiotic bacterium such as L Bulgaricus, and L Aci-dophilus, important for proper digestion. The milk and whey proteins help reduce muscle breakdown and promote muscle growth after exercise. Top 6 oz. (or more for the avid body builders) of Greek Yogurt with ¾ cup of your favorite berries for a mid-day snack.

Low-fat YogurtPlain, low-fat yogurt is one of the best sources of calcium — a mineral that may fight fat. A lack of dietary calcium can result in the release of calcitriol, a hormone that causes our bodies to store fat. Keeping this in mind, calcium can help us burn fat more efficiently. Like turkey, yogurt and other dairy products are leading sources of leucine, which also helps fight fat.

High-fiber CerealsBy boosting fiber and providing fewer calories from fat than other popular breakfast foods such as ba-con, pancakes, waffles, etc., ready-to-eat, high-fiber cereals can curb your appetite and help you slim down. A study from the Journal of the American Dietetic Association found that women who ate ce-real were 30% less likely to be overweight than those who ate other breakfast foods. Choose low-fat,


fiber-rich (aim for 5g of fiber per serving) cereals like Kashi, Weetabix, Shredded Wheat and Oatbran-flakes.

Green TeaCurrent research suggests that green tea (among other teas) helps to lower cholesterol and decrease the risk of diabetes and strokes. An added bonus: the low levels of caffeine in tea help to boost your metabolism and burn fat.The leading theories suggest that Epigallocatechin Gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer. Substitute that morning cup-o-joe for two to three cups of green tea throughout the day.

Low G.I. Fruits: Cherries, Plums, Peaches & Grapefruits Foods that don’t spike your blood sugar levels tend to be better for you –especially for individuals with diabetes. Cherries, for example, contain powerful antioxidants called anthocyanins that provide the red pigment that give cherries their color. Anthocyanins are a type of phytonutrient (plant nutrient) that has been linked to a variety of anti-inflammatory and anti-aging health benefits. Fruits that are low on the Glycemic Index scale take longer to digest and help keep your blood sugar levels steady. These complex carbohydrates are a great source of healthy energy, unlike their simple sugar counterparts. Eating low G.I. fruit helps to control blood sugar and may aid in weight loss. For an added protein boost try them chopped with low-fat or fat-free Greek Yogurt.

Low-Sodium Beef JerkyBeef jerky is a common snack and great source of protein. Unfortunately, it can also be high in sodi-um, so look for low-salt & low-fat versions. Also, try not to eat the whole bag in one sitting! High pro-tein foods help to increase your muscle mass and protein synthesis. This means your body can burn fat more efficiently! Snack tip: Eat one to two servings of jerky with a piece of fruit, such as a banana or apple, for a balanced snack.

AT BREAKFAST

Spice up your eggs. One-third of a cup of chopped onion and one clove of garlic will add 1g of fiber to scrambled eggs. Or fold the eggs omelet-style over 1/2 cup of cooked broccoli for an additional 2g.

Drop a whole orange into the blender to flavor your morning smoothie. One peeled orange has nearly 3g more fiber than even the pulpiest orange juice.

Fill your juice glass with nectar instead of a watery juice from concentrate. Nectar is apricot, peach, pear, or papaya juice, mixed with fiber-rich pulp. It packs more than 1g of fiber per 8oz. glass.

Heat up a bowl of oat bran instead of oatmeal; it has nearly 2g more fiber. Add even more flavor and fiber by stirring in 1/4 cup of raisins or chopped dates before nuking it.

Sprinkle ground flaxseed over your favorite cold cereal, or stir a few spoonfuls into a cup of yogurt. Two tablespoons equals close to an extra 2g of fiber.

FIBER SOURCES & ADDED FIBER FOR MEALS


Grab an Asian pear. Similar in taste to other pears, the red-colored Asian variety has an apple-like crispness and shape, and it delivers significantly more fiber — 4g per pear to be specific.

Buy spreadable fiber, like almond butter, for your whole-wheat toast. Two tablespoons adds 2g of fiber, along with a healthy dose of heart-protecting fats and vitamins, like vitamin E.

Don’t like whole wheat? Make your sandwiches with rye bread. One slice has almost 2g of fiber — that’s twice the amount found in white bread.

Stow some microwavable soup in your desk for when you need to work through lunch. Lentil, chili with beans, ham and bean, and black bean each have between six and ten grams of fiber per cup.

Shower your pizza with oregano or basil. A teaspoon of either spice adds 1g of fiber. Order it with mushrooms and you’ll get one extra gram.

Build your burger with a sesame-seed bun instead of the plain variety. Sesame seeds add 0.5g of fiber per burger.

Order your dog with sauerkraut. Every ¼ cup you pile on adds close to 1g of fiber to your frank.

AT LUNCH

Pop a pack of light popcorn instead of popping open a bag of potato chips. There’s 8g of fiber in every bag of popcorn.

Have a low-sodium V8 and its 2g of fiber. The V8 that comes spiked with salt has half that amount.

Graze on trail mix instead of a granola bar. Most granola bars have only 1g of fiber, while trail mix with dried fruit has nearly 3g.

AT DINNER

Toss 1/2 cup of chickpeas into a pot of your favorite soup; They’ll absorb the flavor of the soup and tack 6g of fiber onto your bottom line.

Swap a sweet potato for your standard spud. Sweet potatoes have 2g more fiber per tuber than the typical Idaho variety. Not a fan? At least eat the skin of the regular potato — it alone has 1g of fiber.

Go wild when you make rice. Cup for cup, wild rice has three times the fiber of white rice.

Add some green to your red sauce. Doctor your favorite jarred pasta sauce with 1/2 cup of frozen chopped spinach. The spinach will take on the flavor of the sauce and pad your fiber count by more than two grams.

Prepare whole-wheat or spinach pasta instead of the regular semolina kind. A cup of either has 5g of fiber.


Cook broccoli, cauliflower, and carrots, and you’ll take in three to five grams of fiber per serving, as much as twice what you’ll get if you eat them raw. (Heat makes fiber more available.)

Use uncooked oatmeal instead of breadcrumbs in your next meat loaf. Add 3/4 cup of oats per pound of ground meat, and you’ll boost the total fiber count to more than eight grams.

AT DESSERT

Top a bowl of soy ice cream with sliced fresh berries in lieu of syrup. One-half cup of raspberries provides 4g of fiber!

SIMPLE & QUICK MEAL IDEAS

BREAKFAST

• Whole Grain Pancakes with Strawberries • Steal Cut Oats and ½ a Grapefruit • Bran Muffin with Banana • Whole-grain Bagel with Banana • Whole-grain English Muffin with Applesauce • Cream of Wheat and Raisins • Wheetabix or Grape Nuts with Banana • Cornbread and Cantaloupe • Granola with Berries • Oatmeal with Sliced Bananas

• Papaya and Bran-muffin • Bran Flakes and Raisins • Fruit salad and Bran Flakes • Fruit salad and Whole-wheat toast • Bran Flakes, Apple Sauce and Egg Whites • Bagel & Egg-white sandwich • Rice, Turkey-bacon and a Peach • Wholegrain pita bread, Spinach & Egg-white

Scramble and Cream of Wheat • Egg-whites with Oats and Juice • Whey Protein Shakes

SNACKS

• 5 olives – any kind • 2 oz Turkey Breast wrapped around two

bread-and-butter pickles • 1/4 cup hummus with three carrot sticks • 1 Laughing Cow Light Swiss Original wedge

and three pieces of Kavli Crispy Thin • 1oz package of tuna jerky • 1oz buffalo mozzarella and 1/2 cup cherry

or grape tomatoes • 15 Eden's Nori Maki Crackers rice crackers • 1 cup unshelled edamame • 1oz package of Planters NUT-trition

almonds • 1/4 cup Trader Joe's Chili con Queso with

18 baked tortilla chips • 1/2 cup pumpkin seeds in shell • 2 pieces (30g) prosciutto, four dried figs • One Subway Turkey Breast Wrap

• 1 package Original Apple Nature Valley Fruit

Crisps • One 100-calorie Balance Bar • Starbucks Mocha Frappuccino bar • 1/2 banana rolled in 1 tbsp frozen semi-

sweet chocolate chips • 2 tbsp Better 'n Peanut Butter, 4 stalks

celery • ½ oz. container of M&M Minis mixed with

1/3 cup low-fat granola • 1 container Fage Greek Total 2% fat yogurt,

2 tsp honey • 1 Medium Banana and 2 tbsp Peanut Butter • Peanut Butter with Celery • Spread 1 tbsp of cashew butter on a slice of

Ryvita Fruit Crunch. (Or substitute for peanut butter and Triscuits.) Drizzle with ½ tbsp honey and top with sliced strawberries


STIR-FRY & SAUTEE DISHES(CHOOSE YOUR SOURCE OF PROTIEN – i.e. CHICKEN, PORK, STEAK & VEGETABLES)Cook your lean meat in a non-stick skillet, or wok, over medium-high heat until browned (3-5 minutes). Use one of the following recipes adding the ingredients in the order listed and cook for five more minutes, stirring frequently.

Bell Pepper Mix: 1 tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pep-per strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

Veggie Blend: 1 tbsp hoisin sauce; 2 tsp sesame oil; 1/3 cup matchstick carrots; 1/3 cup chopped celery; 1 scallion, sliced; 2 tbsp chopped, unsalted peanuts

Asparagus & Cashew: 1 tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup asparagus tips; 2 tbsp chopped unsalted cashews

Sweet Lemon: 1 tbsp reduced-sodium soy sauce; 1 tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 cup snow peas; 1 cup chopped celery

Asian Broccoli: 1 whisked egg; 1/2 cup (or more) chopped broccoli; 1/4 medium onion, cut length-wise into long strips; 1/2 tsp red pepper flakes; 1 tbsp reduced--sodium soy sauce

Hoisin Snow Peas: 1 whisked egg; 1/2 cup snow peas; 1/2 cup green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 tbsp hoisin sauce

BAKED DISHES (CHOOSE YOUR SOURCE OF PROTIEN – i.e. CHICKEN, PORK, STEAK & VEGETABLES)Preheat the oven to 350°F and douse your chicken in sauce, rub it with spices, crust it with goodies, or stuff it with savories. Bake uncovered for 20 to 25 minutes.

SAUCES Watery baths like salsa will do just fine in the oven. But thicker sauces, like barbecue or ranch, must be mixed with water or to reduce charring, Use a small baking dish with raised sides to keep the meat immersed.

Mexican: Add 1/3 cup salsa and bake!

DINNER/LUNCH

• Turkey Meatloaf • Lean Hamburger Protein Style • Wholegrain Spaghetti or Buckwheat noodles • Wholegrain taco shells w/ Ground turkey

• Sirloin steak & bell-pepper/onion fajita mix

Wraps • Blackened Chicken breast with Beans • Tomato and Sage Chicken • Grilled Portabella Mushrooms

PREPARATION METHODS & RECIPES


Italian: 2 tbsp marinara sauce, 2 tbsp water

Texas Style: 2 tbsp barbecue sauce, 2 tbsp water

Ranch Dipped: 2 tbsp ranch dressing, 2 tbsp water

Honey Mustard: 2 tbsp Dijon mustard, 2 tbsp honey, 1 tsp olive oil

Spiced Up: 3 tbsp chicken broth; 1 tbsp mustard; 1 clove garlic, crushed

Cream of Mushroom: 2 tbsp condensed mushroom soup, 2 tbsp water

Pesto: 2 tbsp pesto, 2 tbsp reduced-sodium chicken broth

Sweet & Sour: 2 tbsp reduced-sodium soy sauce, 1/4 cup crushed pineapple with juice

Coconut Curry: 3 tbsp chicken broth, 2 tbsp light coconut milk, 1/4 tsp curry powder

Apple Glaze: 1/3 cup chicken broth, 1 tbsp maple syrup, 1 tbsp apple juice

BBQ Sauce: 3 tbsp red wine vinegar; 1 tbsp barbecue sauce; 1 clove garlic, crushed

Hot Stuff: 2 tbsp hot sauce, 2 tbsp Worcestershire sauce, 1/4 tsp chili powder

Herbed Citrus: 2 tbsp lemon juice, 2 tbsp orange marmalade, 1/4 tsp rosemary

BBQ (FLAVORED RUBS)(CHOOSE YOUR SOURCE OF PROTIEN – i.e. CHICKEN, PORK, STEAK & VEGETABLES)Rub these mixtures evenly coating your meat or veggies, then coat with cooking spray.

Chili Covered: 1/4 tsp each garlic powder, chili powder, black pepper, and oregano; salt to taste.

Pepper-Rub: 1/4 tsp each black pepper, chili powder, red pepper flakes, cumin, and hot sauce

Three-Herb Rub: 1/4 tsp each dried basil, rosemary, and thyme; salt and pepper to taste

CRUSTED / BREADED RECIPES (CHOOSE YOUR SOURCE OF PROTIEN – i.e. CHICKEN, PORK, STEAK & VEGETABLES)Crack egg whites into a shallow bowl, whisk it, dip your meat or veggies in, and roll them in a plate of one of these coatings:

Nut Covered: 1/3 cup finely chopped nuts

Italian Topped: 1 tbsp finely grated Parmesan cheese, 1 tbsp Italian breadcrumbs, a pinch of black pepper

Faux Fried: 1/2 cup crushed corn or bran flakes


STUFFED RECIPES (CHOOSE YOUR SOURCE OF PROTIEN – i.e. CHICKEN, PORK, STEAK & VEGETABLES – Portabella Mushroom etc. )Pound out your chicken breast (or other protein of choice) with a meat tenderizer until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up, and secure it with toothpicks or kitchen twine.

Ham & Cheese: 1 slice cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

Pizza: 1 slice mozzarella; 1/4 cup chopped tomatoes; 3 leaves fresh basil, chopped

Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 tbsp blue-cheese crumbles; 1 clove garlic, crushed

Deli Style: 1 slice mozzarella; 1 slice salami; 1 tbsp chopped roasted red peppers

Sun-dried Tomato: 1½ tbsp part-skim ricotta cheese; 1 tbsp chopped sun-dried tomatoes; 1/4 tsp oregano

Mediterranean: 1½ tbsp part-skim ricotta cheese; 1 tbsp diced olives; 1/4 tsp lemon zest

Parmesan Pesto: 1 tbsp pesto; 1 tbsp shredded Parmesan cheese; 1/4 tsp black pepper

MARINADE DISHES(CHOOSE YOUR SOURCE OF PROTIEN – i.e. CHICKEN, PORK, STEAK & VEGETABLES)Soak your meat or veggies in these marinades for at least an hour. Heat a grill or place a non-stick skillet over medium-high heat on the stove. Cook for 3-5 minutes per side.

Bourbon Infused: 2 tbsp bourbon; 1 tsp deli-style mustard; 1/4 tsp black pepper

Sweet Bourbon Infused: 2 tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

Red Wine Dressed: 2 tbsp red wine; 1 tsp barbecue sauce; 1 clove garlic, crushed

White Wine Dressed: 2 tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

Rich & Creamy: 2 tbsp plain yogurt; 1/4 tsp dill

Curry Cream: 2 tbsp plain yogurt; 1 tsp olive oil; 1/4 tsp curry powder

Margaritaville: 2 tbsp lime juice; 1 tsp olive oil; 1/4 tsp cilantro

Cumin & Lime: 2 tbsp lime juice; 1/4 tsp cumin; 1/4 tsp red pepper flakes

Lemon Zest: 2 tbsp lemon juice; 1/4 tsp lemon zest; 1/4 tsp black pepper

Balsamic Herb: 2 tbsp vinaigrette; 1/4 tsp rosemary


Ginger Spiced: 2 tbsp orange juice; 1/4 tsp powdered ginger; 1/4 tsp cilantro

Orange Spiced: 2 tbsp orange juice; 1 tbsp hoisin sauce; 1/4 tsp red pepper flakes

Soy-Red Pepper: 1 tbsp reduced-sodium soy sauce; 1 tsp sesame oil; 1/4 tsp red pepper flakes

Hawaiian Punch: 2 tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper.

TOP 50 BEST SNACKS

Item: Macros: Why it’s Good: Best Fiber Bar Fiber One Chewy Bars: Oats & Peanut Butter

Per bar: 150 calories 4.5 g fat 10 g sugars 3 g protein 9 g fiber

With about a third of your day’s recommended fiber intake, this is the ideal snack for those days when your produce and whole grain intake are below par.

Best All-Natural Bar Lärabar: Pecan Pie

Per bar: 220 calories 14 g fat 19 g sugars 3 g protein 4 g fiber

It’s a lot of sugar, but every gram of it comes from natural dates, and other than that, there are only two ingredients in this bar: pecans and almonds. It’s like trail mix compressed into a neat, easy-to-carry package.

Best Protein Bar Atkins Advantage: Peanut Butter Granola Bar


This bar has more protein than two Crunchy Beef Tacos from Taco Bell, plus a fifth of your day’s fiber. That’s enough to stop hunger in its tracks.

Best Healthy-Fat Bar Kind Plus: Almond Cashew + Omega-3

Per bar: 150 calories 9 g fat 14 g sugars 4 g fiber 4 g protein

Almonds and cashews bring in a major haul of monounsaturated fats, and the flaxseed rounds it out with omega-3s. That’s a lot of nutrition for such a tiny package.

Best Fruit-Filled Bar Kashi TLC Soft-Baked Snack Bars: Ripe Strawberry


The fruity interior provides a fresh burst of sweetness, and the whole-grain exterior counters it with a nutty flavor that reminds you you’re still eating real food.


Best Chocolate Bar Lärabar: Chocolate Chip Brownie

Per bar: 200 calories 9 g fat 4 g protein 5 g fiber

This bar has only six ingredients, and every one of them is something you likely have or have had in your own kitchen. That makes it a rarity among the heavily processed foods populating the shelves of the supermarket.

Best Vegetable Juice V8 100% Vegetable Juice, Low Sodium

Per 8 fl oz: 50 calories 0 g fat 140 mg sodium 2 g protein 2 g fiber

Each cup counts as two servings of vegetables, making this a wise beverage to drink in the wake of a produce-less lunch. Hey, gotta squeeze in those veggies however you can.

Best Fruit Smoothie Bolthouse Farms Berry Boost

Per 8 oz: 130 calories 1 g fat 0 g protein 4 g fiber

With no added sugar, this is one of the lowest-calorie bottles in the cooler. Thank the mix of blackberries, boysenberries, blueberries and raspberries for their help in contributing big flavor, a boatload of antioxidants, and 5 days worth of vitamin C.

Best Protein Shake EAS AdvantEdge Carb Control Ready-to-Drink French Vanilla

Per 11 fl oz: 110 calories 3 g fat 0 g sugars 17 g protein

This is a near-perfect load of post-workout protein. Maximize your gym time by tossing one of these in your gym bag and guzzling it on your way out the door.

Best Chili Kettle Cuisine Three Bean Chili

Per container: 220 calories 3.5 g fat 450 mg sodium 11 g protein 13 g fiber

No food is better than chili for bringing together fiber and protein in such a flavor-loaded package. This one earns our love by combining three different beans with four different peppers.

Best Legume-Based Soup Health Valley Organic Split Pea & Carrots Soup (40% Less Sodium)

Per cup: 120 calories 0 g fat 480 mg sodium 7 g protein 7 g fiber

This can’s ingredient statement reads like a vegan shopping list: split peas, carrots, potatoes, and lentils, all of which are organic. Even if you eat both servings in the can, you still fall within the caloric range of a healthy snack.

Best Overall Soup Campbell’s Select Harvest Light Italian-Style Vegetable Soup


This is as light as soup gets. You can slurp the whole veggie-loaded can for 100 calories and not worry about serving-size overload.

Best Chicken Soup Campbell’s Select Harvest Healthy Request Mexican Style Chicken Tortilla Soup


This Mexican-Style Chicken Tortilla Soup has a bigger flavor kick—and about 45% less sodium—than the more common varieties of chicken noodle.


Best Frozen Snack Cedar lane Garden Vegetable Enchiladas

Per enchilada: 140 calories 3 g fat 9 g protein 3 g fiber

Each enchilada has a quarter of your day’s vitamin A and 20% of your daily calcium. The package comes with two servings, so eat one as a snack or add a side salad and eat both for lunch.

Best Meat-Substitute Snack Morningstar Farms Meal Starters Chik’n Strips

Per 12 strips: 140 calories 3.5 g fat 23 g protein 1 g fiber

With faux-chicken there’s no need to pull out a frying pan. Just zap them in the microwave and serve with ketchup or barbecue sauce for a protein-loaded snack you can eat at your desk.

Best Pizza Snack Lean Pockets Whole Grain Supreme Pizza

Per pocket: 220 calories 6 g fat 10 g protein 4 g fiber

These inverted pizzas deliver commendable hits of protein, fiber and calcium. Plus they have more than 100 fewer calories than similar flavors of Hot Pockets.

Best Frozen Finger Food Alexia Mushroom Bites

Per 5 pieces: 110 calories 4 g fat 3 g protein 2 g fiber

Lightly breaded and cooked in olive oil, Alexia’s mushrooms are loaded with both healthy fats and B vitamins, the latter of which converts carbohydrates into energy to keep your metabolism humming along smoothly.

Best Sweetened Cereal Kashi Whole Wheat Biscuits, Cinnamon Harvest

Per 2 oz (28 biscuits): 180 calories 6 g protein 5 g fiber

Aside from the touch of cane juice, the only ingredients are whole wheat and cinnamon. The wheat delivers protein and fiber, and the cinnamon helps counteract the cane juice’s impact on blood sugar.

Best Granola Kashi GoLean Crisp! Toasted Berry Crumble

Per ¾ cup: 100 calories 4 g fat 9 g protein 8 g fiber

Big-flavor add-ins like cranberries and blueberries allow Kashi to keep the fat and sugar levels below those of other granolas on the market. Pour some over a cup of Greek yogurt for a sweet and hearty snack.

Best Oatmeal Quaker Weight Control Instant Oatmeal, Cinnamon

Per packet: 160 calories 3 g fat 7 g protein 6 g fiber

Don’t confine oatmeal to the breakfast table. A bowl of instant oats makes a perfect snack. Each packet has only 1 gram of sugar, an impressive 20 percent of your day’s fiber, and thanks to the whey protein powder, a healthy array of amino acids.

Best Snack Bread Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins

Per slice: 80 calories 1 g fat 3 g protein 2 g fiber

Cinnamon toast is usually little more than sugar and starch, a decadent duo with love-handle repercussions. Go with the whole wheat variety and you can snack without the guilt, even if you opt for a second slice.

Best Whole Wheat Cracker Triscuit Original

Per 6 crackers: 120 calories 4.5 g fat 19 g carbs 3 g fiber

To make crackers, you need only two ingredients: wheat and oil. That, plus a dash of salt, is all Nabisco uses in the Triscuit formula.


Best Flavored Cracker Wheat Thins Fiber Selects 5-Grain Crackers

Per 13 crackers: 120 calories 4.5 g fat 22 g carbs 5 g fiber

The mix of whole wheat, rolled oats, barley and flaxseed lends these crackers a massive hit of fiber, and the touch of refined flour prevents them from tasting like chaff.

Best Potato Chips Food Should Taste Good Sweet Potato Tortilla Chips

Per 12 chips: 140 calories 6 g fat 18 g carbs 3 g fiber 2 g protein

Part chip, part cracker, and all good. These nibbles provide 20 percent of your daily dose of vitamin A, and they’re gluten-free.

Best Vegetable Chips Terra Exotic Harvest Vegetable Chips

Per oz (about 16 chips): 130 calories, 6 g fat 16 g carbs 2 g protein 3 g fiber

This fun mix of carrots, blue potatoes, and kabocha squash boasts 40 percent less fat than potato chips and enough fiber to take the edge off your hunger. (Plus they look pretty on the chip ’n’ dip platter.)

Best Pretzels Newman’s Own Organics Spelt Pretzels

Per 20 pretzels: 120 calories 1 g fat 23 g carbs 4 g protein 4 g fiber

Spelt is a grain related to wheat but with more fiber and protein, and the fact that it’s organic is just a bonus. Pair these with a hunk of cheddar to rope even more protein into your snack break.

Best Popcorn Orville Redenbacher’s Smart Pop! Gourmet Popping Corn (94% Fat-Free) Mini Bags

Per bag (popped): 100 calories 1.5 g fat 21 g carbs 3 g fiber 3 g protein

These mini bags serve a dual function: They keep you from overeating and they do away with the need for a popcorn bowl. Keep a few bags tucked into your desk at work, and a fiber-rich snack will never be far from reach.

Best Vegetable Dippers Earthbound Farm Organic Mini Peeled Carrots with Ranch Dip

Per package: 90 calories 8 g fat 5 g carbs 1 g protein 1 g fiber

These baby carrots come with just enough ranch to kick up the flavor without burdening you with a nutritionally nullifying load of fat, and each serving has 130% of your day’s recommended vitamin A.

Best Plain Yogurt Fage Total 2% Greek Yogurt

Per 7-ounce container: 130 calories 4.5 g fat 15 g protein

Greek yogurt has more than double the protein of standard American-style yogurt. Make it a simple parfait by adding fruit, nuts, seeds or granola.

Best Flavored Yogurt Chobani Nonfat Blueberry Greek Yogurt

Per 6-oz container: 140 calories 0 g fat 14 g protein

Often what yogurt processors call “fruit” is actually artificially colored high-fructose corn syrup with just a touch of actual plant matter. Chobani’s yogurt delivers real blueberries, and sugar plays a mere supporting role.


Best Cottage Cheese Fiber One Lowfat Cottage Cheese with Fiber

Per ½ cup: 80 calories 2 g fat 10 g protein 5 g fiber

Cottage cheese is famous for its abundant supply of complete protein, but the 5 grams of fiber come from the addition of a natural plant compound called inulin. Top your curds with canned or fresh fruit for an ultra-sweet snack (or dessert!).

Best Cheese Horizon Organic Mozzarella String Cheese

Per stick: 80 calories 5 g fat 8 g protein

Each stick has a fifth of your day’s calcium intake, and Horizon keeps the fat down by using part-skim milk. The creaminess of the cheese pairs particularly well with an apple, and the duo just so happens to make one perfect snack-size portion.

Best Spreadable Cheese The Laughing Cow Light Mozzarella, Sun-Dried Tomato & Basil

Per wedge: 35 calories 2 g fat 2 g protein

Keep one of these cheese wheels in the office fridge to fight on-the-job hunger. Spread a couple wedges over whole wheat crackers and you hit both major benchmarks of satiety: protein and fiber.

Best Chocolate Milk Organic Valley Lowfat Chocolate Milk

Per 8 fl oz: 150 calories 2.5 g fat 9 g protein

Chocolate milk is the perfect drinkable snack before you head in for a workout. The sugar fuels your muscles for maximum power, and the protein helps rebuild them afterward.

Best Portable Egg Eggology Cage Free Hardboiled Eggs

Per egg: 70 calories 4 g fat 6 g protein

These are natural eggs, cooked, peeled and ready to eat. Make a complete snack by spreading hummus on whole wheat toast and slicing the hard-boiled egg over the top.

Best Peanut Butter Smucker’s Natural Chunky Peanut Butter

Per 2 Tbsp: 200 calories 16 g fat 7 g protein 2 g fiber

You’ll find no added oils, sweeteners, or fillers in this jar—just peanuts and salt. Stay within the snack-size calorie range by eating one tablespoon with crackers or two tablespoons with baby carrots or celery.

Best Alternative Nut Butter MaraNatha Creamy & Roasted Almond Butter


Almond butter has more heart-healthy monounsaturated fatty acids than peanut butter, and it’s just as convenient. Try smearing some over apple slices for a tasty blend of sweet and savory.

Best Sweet Spread Peanut Butter & Co. Dark Chocolate Dreams

Per 2 Tbsp: 170 calories 13 g fat 7 g sugars 6 g protein 2 g fiber

Peanut Butter & Co. makes this delectable spread with peanut butter, cocoa, and vanilla, basically providing all the indulgence of Nutella without Nutella’s glut of added sugar. Pair a scoop with a banana for an incredibly tasty and surprisingly healthy snack.


Best Hummus Sabra Sun Dried Tomato Hummus


If you don’t already keep hummus stocked in your fridge, add it to your shopping list right now. The creamy puree of chickpeas and sesame seeds carries a balanced mix of protein, fiber, and healthy fat, and it pairs well with just about anything you can dip.

Best Guacamole Wholly Guacamole


With so many faux-guacamoles at the supermarket, it’s important to find one good brand and stick to it. So let us introduce you to Wholly, the supermarket’s most reliable purveyor of authentic, avocado-based guac. Oils, starches, and artificial colors are nowhere to be found in this package.

Best Fruit Snack Peeled Snacks Much-Ado-About Mango

Per bag: 120 calories 28 g carbohydrates 2 g protein 2 g fiber

Think of Peeled Snacks’ Much-Ado-About-Mango like a Fruit Roll-Up for adults. It contains no added sugars or artificial ingredients, just organic mango. That’s how each bag ends up with nearly a third of your day’s vitamin A.

Best Chocolate-Covered Fruit Sunsweet Chocolate PlumSweets

Per 14 pieces: 120 calories 6 g fat 13 g sugars 1 g protein 2 g fiber

Per serving Sunsweet’s plums have half as much sugar as Raisinets, and because they’re coated in dark chocolate (instead of milk chocolate), they boast a greater antioxidant boon.

Best Shell-On Nuts Everybody’s Nuts! European Roast Pistachios

Per ½ cup: 170 calories 14 g fat 6 g protein 2 g fiber

We’re not sure how they got the vinegar flavor inside the shell, but we do know it’s totally addictive. Good thing the shells prevent you from wolfing them down too quickly.

Best Seeds Eden Organic Pumpkin Seeds

Per ¼ cup: 200 calories 16 g fat 10 g protein 5 g fiber

Not only are they loaded with protein and fiber, but pumpkin seeds are also one of the world’s best sources of magnesium, a mineral that helps strengthen bones and improve blood circulation.

Best Nut Mix Planters NUT-rition Heart Healthy Mix

Per oz: 170 calories 15 g fat 6 g protein 3 g fiber

Inside this can is an awesome blend of heart-protecting peanuts, almonds, pecans, pistachios, hazelnuts, and walnuts. Consider it a great base for homemade trail mix.

Best Packaged Trail Mix Eden Organic Wild Berry Mix-Nuts, Seeds & Berries


No time to blend your own mix? No problem; this one carries an antioxidant powerhouse of raisins, cranberries, wild blueberries, almonds, and seeds. That makes it simultaneously chewy, crunchy, and sweet.


Best Seasoned Nuts Sahale Snacks Southwest Cashews

Per ¼ cup: 140 calories 10 g fat 5 g protein 1 g fiber

Sahale hit upon an insanely flavorful recipe with these cashews. They’re slow roasted with cheddar and Monterey Jack cheese, paprika, and two varieties of chili powder. Yeah, they’re good.

Best Chocolate-Covered Nuts Emerald Cocoa Roast Almonds, Dark Chocolate

Per ¼ cup: 150 calories 13 g fat 1 g sugars 6 g protein 3 g fiber

This snack tastes like candy but has all the nutritional kick of an almond. Plus, since each serving has only 1g of sugar, you’ll incur no candy-splurging penalties.

Best Jerky Jack Link’s Premium Cuts Original Beef Jerky

Per oz: 80 calories 1 g fat 15 g protein

No snack on the planet offers such a reliable dose of protein in a more convenient package. Consider this your best option on days when you’re too busy to be bothered with snack-time complications.

Best Tuna Snack Bumble Bee Sensations Sundried Tomato & Basil Tuna Medley

Per 6 oz: 220 calories 8 g fat 4 g carbohydrates 32 g protein

This little dish pads your belly with more protein than a Burger King Whopper, but it does so with fewer than a third as many calories. Eat it straight out of the container or dump it over some greens for a simple tuna salad.


RECIPESCLEAN EATS & HEALTHY TREATS

A clean, healthy diet is the key to achieving and furthermaintaing a fit, toned and healthy body. Many people, however, struggle to make healthy eating a lifestyle becausethey feel the food is boring. But eating healthy doesn’t mean youhave to eat chicken and steamed broccoli every night. Here are some tasty twists to healthy meals. Get creative in the kitchen.

HEALTHY BREAKFAST RECIPES

QUICK AND HEALTHY OATMEALA one-cup serving of oatmeal contains about 25 grams of complex carbohydrates and 4 grams of fiber. The complex carbs will keep you energized through your round of morning meetings, and the fiber will keep you full through noon. Add flavor with almond-milk and syrup to make a quick bowlful that’s both rich and satisfying.

BERRY WAFFLEWICHPrepare the waffle according to the package directions. Spread peanut butter on the waffle. Cup the waffle in your hand, add berries, then squeeze lightly. Think of it as a berry breakfast taco. And who doesn’t want to eat tacos for breakfast?

BREAKFAST BURRITOThis comfort-food favorite will stick to your ribs until lunch. The egg whites and low-fat cheese make this meal low on the bad-for-you meter, but when it comes to flavor, it tops the charts.

ONE-MINUTE CHEESY MUSHROOM SCRAMBLEIncluding prep and cook time, this scramble will take you only four minutes (meaning you’ll have plenty of time to curl your hair before work).

BERRY MORNING MASHA healthy yogurt parfait packs plenty of protein for a slow release of energy throughout the day. Topped with fresh fruit and granola, it seems more like a dessert than a mandatory morning meal.

OMELETTE AND TOASTSkip the diner--this classic couldn’t be easier (or cheaper) to make yourself. Loaded with spinach and tomatoes, it’s so tasty and filling, we’d eat it for dinner.

PEANUT BUTTER AND JELLY PANCAKEForgo the syrup and slather your pancake with peanut butter and jelly for a great grab-and-go option that tastes like childhood.

HERB BREAKFAST SCRAMBLETofu is a surprising ingredient in this protein-laden scramble. Top it with cheese for flavor. Make too much? This dish works well as leftovers. Simply refrigerate in an airtight container and reheat in the microwave on medium power for 45 seconds.

EGG AND CHEESE SANDWICHWho needs to wait in line for a McMuffin--when you can make a healthy version of the egg-and-cheese sammy in the comfort of your own home?


QUICK & HEALTHY OATMEAL

INGREDIENTS

-‐ 1 cup milk or water -‐ 1/2 cup old-‐fashioned oats -‐ 1/4 cup blueberries or raspberries -‐ 1 tablespoon maple syrup

DIRECTIONS

1. Combine the milk or water and oats in a medium saucepan over medium-‐high heat and bring to a boil. (Use more or less liquid to reach desired consistency.) Reduce the heat to low and simmer for 5 minutes. (Quicker method: Microwave water & oats for 2 ½ -‐ 3 minutes) 2. Serve topped with the berries and maple syrup.

NUTRITIONAL FACTS (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Sugars Fiber Protein

360.7 7.4g 0.6g 0mg 136.9mg 57.9g 17.8g 8.1g 18.3g


BERRY WAFFLEWICH

INGREDIENTS

-‐ 1 whole wheat toaster waffle -‐ 1/2 tbsp peanut butter -‐ 1/4 C slightly crushed blueberries, blackberries, or raspberries

DIRECTIONS

1. Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.



170.6 8.6g 1.7g 37.2mg 162.1mg 18.5g 4.3g 3.5g 5.7g


BREAKFAST BURRITO

INGREDIENTS

-‐ 2 tbsp salsa -‐ 1/4 C shredded low-‐fat cheddar cheese -‐ 1/4 C fresh cilantro -‐ 1 large egg plus 4 large egg whites, beaten -‐ 1/2 C diced lean ham -‐ 1 large (8'') whole-‐wheat tortilla

DIRECTIONS

1. In a nonstick skillet coated with cooking spray, saute the diced ham over medium-‐high heat, just until the surface starts to brown. 2. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold.



345.9 9.6g 3.5g 249.8mg 1574mg 25.7g 2.5g 2.4g 42.8g


ONE-MINUTE CHEESY MUSHROOM SCRAMBLE

INGREDIENTS

-‐ 3 eggs (whites) -‐ 1/2 cup pre-‐sliced fresh mushrooms -‐ 1/2 cup fresh spinach leaves -‐ 1 ounce 2% shredded mozzarella

DIRECTIONS

1. Crack eggs into bowl. Whisk eggs to break yolks. 2. Add mushrooms, spinach and cheese. 3. Spray non-‐stick cooking spray on hot pan. 4. Add eggs. Cook and scramble until firm



293.1 19.1g 7.2g 650mg 414mg 3.3g 1.7g 0.4g 28.1g


BERRY MORNING MASH

INGREDIENTS

-‐ 1 cup fat-‐free blueberry yogurt -‐ 1/2 cup reduced-‐fat cottage cheese -‐ 1/2 cup blueberries and/or sliced strawberries -‐ 2 tablespoons fat-‐free granola -‐ 1 teaspoon crushed walnuts or almonds -‐ 2 teaspoons grated dark chocolate

DIRECTIONS 1. In individual cups or a large bowl, combine the yogurt, cottage cheese, berries, granola, and nuts. Grate the chocolate over the top.



174.1 2.7g 1g 4.9mg 304.2mg 26g 17.9g 1.6g 12.2g


OMELETTE & TOAST

INGREDIENTS

-‐ 1 whole egg -‐ 2 egg whites -‐ spinach -‐ tomatoes -‐ a sprinkle of shredded mozzarella -‐ 2 slices of whole wheat toast

DIRECTIONS

1. Eggs (Whole & Egg Whites) 2. Order an omelet made with 1 egg, 2 egg whites, spinach, tomatoes, and a sprinkle of shredded mozzarella. Eat with 2 slices of whole wheat toast.



361.1 13g 5.6g 226.8mg 636.6mg 31.6g 6.3g 6g 30.2g


PEANUT BUTTER & “JELLY” PANCAKE

INGREDIENTS

-‐ 1 frozen whole wheat pancake -‐ 1 teaspoon honey -‐ 1/4 teaspoon cornstarch -‐ 1/4 cup fresh or loose-‐pack frozen and thawed blueberries -‐ 2 tablespoons omega-‐3-‐enriched peanut butter

DIRECTIONS

1. Heat the pancake in a toaster oven to desired crispness. 2. Meanwhile, combine the honey and cornstarch in a small microwaveable bowl, and stir until smooth. Add the blueberries and stir. Microwave on high power for about 90 seconds or until bubbling and thickened. 3. Spread the peanut butter on the pancake. Top with the blueberry mixture.



326.3 21.6g 3.6g 19.9mg 308mg 27g 12.1g 4.6g 11.6g


HERB BREAKFAST SCRAMBLE

INGREDIENTS

-‐ 2 tablespoons canola oil -‐ 1 small red onion, finely chopped -‐ 1 container (14 ounces) soft tofu packed in calcium sulfate, drained -‐ 1/8 tsp of each: salt, pepper, turmeric -‐ 1 cup shredded reduced-‐fat Cheddar cheese -‐ 2 tablespoons chopped fresh basil -‐ 1 tablespoon chopped fresh thyme

DIRECTIONS

1. Heat the oil in a large skillet over medium heat. Cook the onion for 5 minutes or until tender. Crumble the tofu into the pan. Sprinkle with the salt, pepper, and turmeric. Cook for 5 minutes, stirring frequently, until firm and lightly browned. 2. Remove from the heat. Add the cheese, basil, and thyme and stir until the cheese melts. Serve with toast or fruit.



388.1 18.3g 5.5g 25.2mg 634mg 31g 15.6g 3g 26.4g


EGG & CHEESE SANDWICH

INGREDIENTS

-‐ 1 egg -‐ 2 slices whole wheat bread -‐ 2 slices reduced sodium deli ham, such as healthy choice -‐ 1 slice low fat cheddar cheese -‐ 1 slice tomato -‐ 2 leaves romaine

DIRECTIONS

1. Lightly coat a non stick skillet with cooking spray and add the egg. (Break the yolk if you want to.) While the egg is frying, toast the bread and layer the ham, cheese, tomato, and romaine on one slice, with the lettuce on the bottom. Top with the cooked egg and the remaining slice of bread.



269.8 9g 3.2g 217.4mg 507mg 26.1g 5g 4.5g 20.9g


TEX-MEX BREAKFAST SANDWICH

INGREDIENTS

-‐ 1/4 cup egg substitute -‐ 2 tablespoons reduced-‐fat shredded sharp cheddar cheese -‐ 1 multigrain english muffin, toasted -‐ 2 thin slices avocado, about 1/2 ounce -‐ 4 teaspoons jarred chunky salsa

DIRECTIONS

1.Coat a small nonstick skillet with cooking spray and heat over medium-‐high heat. Stir in the egg substitute and cheese; cook 2 minutes per side. Place the eggs on the bottom half of the English muffin. Top with the avocado slices and salsa, then replace the top of the muffin.



276.3 8.7g 2.7g 10.8mg 556.9mg 35.5g 5.4g 5.4g 16.4g


HEALTHY LUNCH/DINNER RECIPES

CREOLE TILAPIATilapia is a perfect blank canvas, ready to take on bold flavors and still deliver the delicate texture of a light fish. Don’t skimp on the herbs in this dish; they give it major personality. Add a side of rice or a salad to your tilapia, and dinner’s ready in less time than it takes to sort your mail.

TWO-MINUTE SHRIMP SCAMPISeriously, this recipe cooks FAST. And shrimp is a great source of protein. Paired with spinach, a nutrient-packed green vegetable that’s nearly calorie-free, you’ve got an abs-friendly power meal landing on your table in minutes. Literally.

STEAK QUESADILLAFeel like Mexican tonight? Skip the bottomless basket of fried tortilla chips that gets foisted on you at Mexican restaurants, and satisfy your craving at home, the healthy way. This easy-prep meal is front-loaded with fiber—a secret weapon of weight loss. If you include the black beans called for in the recipe, you’ll also score a mega-dose of antioxidants.

CHILI CHICKEN AND BASILThis one-pan wonder cuts down on dirty dishes and heats up with a serious kick of taste—thanks to a garlic-chili paste you whip up first thing. Once the chicken hits the pan, you’re minutes away from a fabulous, low-fat, Thai-spiced dinner—without having to pay a bill or leave a tip.

ZUCCHINI ROTINIA slam dunk for your taste buds, this pasta dish also offers a secret weapon for your metabolism. By using whole-wheat rotini, you give yourself a slow-burning complex carb that will keep you satisfied for hours.

BRAISED SALMON WITH GINGERTo round out this healthy dish, make brown rice ahead of time and reheat it while your salmon cooks. The flavors alone may lift your spirits, but the omega-3s in the fish have proven mood-boosting quali-ties.


CREOLE TILAPIA

INGREDIENTS

-‐ 1/2 cup quick-‐cooking brown rice -‐ 1 sliced onion -‐ 2 ribs celery, sliced -‐ 2 large carrots, sliced -‐ 2 tilapia fillets (5 to 6 ounces each) -‐ 1 cup canned diced tomatoes -‐ 2 tablespoons chopped fresh cilantro, parsley, or basil -‐ Pinch of salt & ground black pepper

DIRECTIONS

1. Prepare the rice according to package directions. 2. Meanwhile, coat a large skillet with cooking spray. Over medium-‐high heat, cook the onion, celery, and carrot for 5 minutes, or until tender. Add the tilapia and cook for 3 minutes. Carefully turn the fish and add the tomatoes and herbs. Season with salt and pepper to taste. Simmer for 2 minutes, or until the fish flakes easily. Serve over the rice.



298.3 3.2g 0.9g 70.9mg 483.9mg 37.2g 10.3g 7g 33.3g


TWO-MINUTE SHRIMP SCAMPI

INGREDIENTS

-‐ 24 large frozen shrimp (peeled and deveined) -‐ 1/2 C spinach leaves, chopped -‐ 1 tsp olive oil -‐ 1 clove garlic, crushed -‐ 1/2 tsp dried basil -‐ 1 or 2 splashes of hot sauce -‐ Sesame seeds (optional)

DIRECTIONS

1. In a large microwavable bowl, mix all the ingredients together, tossing well to coat the shrimp. Microwave for 1 minute. Remove and toss well again. Microwave for 1 minute and 15 seconds more. Sprinkle mixture with sesame seeds if desired.



91 3g 0.5g 128.7mg 165.3g 1.4g 0g 0.5g 14.1g


STEAK QUESADILLA

INGREDIENTS

-‐ 1 sm red onion -‐ 1/2 avocado -‐ 1 tsp olive oil -‐ 8 oz strip steak -‐ 4 100-‐calorie tortillas -‐ 1/4 C salsa -‐ 1/4 C black beans -‐ 1/4 C Monterey Jack

DIRECTIONS

1. Slice 1 small red onion and 1/2 avocado. 2. In skillet, heat 1 tsp olive oil; cook 8 oz strip steak and divide among four 100-‐calorie tortillas. 3. Top with avocado, onion, and 1/4 c each salsa, black beans, and Monterey Jack. 4. Fold tortilla in half and heat in skillet.



404.7 21g 8.2g 58.5mg 1011mg 38.8g 3.4g 8.4g 26.3g


CHILI CHICKEN AND BASIL

INGREDIENTS

-‐ 1 lb boneless, skinless chicken breasts -‐ 2 Thai bird chilies or serrano chilies -‐ 1 tsp soy sauce -‐ 2 cups loosely packed fresh basil -‐ 3 cloves garlic -‐ 1/2 tbsp peanut oil or canola oil -‐ 1/2 tbsp red-‐chili paste -‐ 1 tsp fresh cracked pepper

DIRECTIONS

1. Finely chop the garlic and chilies, then use the side of your knife to press them together into a rough paste. 2. Preheat a wok or pan over medium-‐high heat. Add the oil and the garlic-‐chili paste, and cook for 2 to 3 minutes . Chop the chicken into small pieces and add to pan, cooking until they're lightly browned. Add in soy sauce and red-‐chili paste, and continue to cook until the chicken is done all the way through 3. Add the pepper and basil, and cook until the basil is just wilted, about 2 minutes. Serve immediately.



157.5 3.3g 0.7g 65.8mg 507mg 3.2g 1.5g 0.6g 27.5g


ZUCCHINI ROTINI

INGREDIENTS

-‐ 1/4 C whole wheat rotini (or other pasta) -‐ 1 C fat free cottage cheese -‐ 1 tbsp salt free italian seasoning -‐ 1/2 C shredded zucchini -‐ 1 C canned diced tomatoes, drained -‐ 1/2 C reduced fat shredded mozzarella cheese

DIRECTIONS

1. Prepare rotini per package directions. Drain and set aside. 2. In small baking dish, combine cottage cheese and Italian seasoning. Stir in rotini and zucchini. Top with tomatoes and sprinkle with mozzarella. Microwave on high 3 minutes to warm through, or broil about 5 minutes or until bubbly.



227 4.7g 2.9g 23.1mg 768.7mg 24.6g 9.8g 3.4g 23.1g


BRAISED SALMON WITH GINGER

INGREDIENTS

-‐ 16 oz salmon fillet -‐ 2 tbsp extra virgin olive oil -‐ 1 tbsp minced ginger -‐ 1/4 cup mirin -‐ 1 tbsp butter -‐ 2 scallions (white parts only), chopped -‐ 4 sprigs cilantro

DIRECTIONS

1. Cut the salmon into 1" squares. Heat the olive oil in a 12" nonstick pan over medium high heat and add the salmon cubes and ginger. Sear together for about 1 minute, then pour the mirin, and vodka over the salmon. Turn the heat to medium and cook for about 3 minutes, until the fish turns pale. Add the butter and turn off the heat. Spoon the salmon onto a serving plate and top with the scallion and cilantro.



328.6 22g 5.3g 74.5mg 666.7mg 1.3g 0.4g 0.3g 23.7g


HURT’S SNACK PACK SUGAR-FREE CHOCOLATE PUDDING

DIET FRIENDLY DESSERTS

So rich with chocolaty flavor you won’t even miss the sugar. One portable tub provides about 10 percent of your daily calcium needs. you content.

NUTRITIONAL FACTS (per cup)

Calories Fat Saturated Fat Sodium Carbs Sugars Fiber Protein

70 3.5g 2g 110mg 15g 0.4g 1g <1g


BELLA ECUADORIAN PASSION FRUIT SORBET

The exotic (and fat-free!) fruit flavor makes this the perfect way to give in to your sweet tooth without blowing your diet to high heaven.

NUTRITIONAL FACTS (per ½ cup)

Calories Fat Saturated Fat Sodium Carbs Sugars Fiber Protein

92 0g 0g 4mg 22g 22g 0g 1g


PEPPERIDGE FARM GINGERMAN HOMESTYLE COOKIES

Appease your taste buds with a dose of spicy and sweet.

NUTRITIONAL FACTS (3 cookies)

Calories Fat Saturated Fat Sodium Carbs Fiber Protein

98 3g 1.5g 75mg 16g 0g 1.5g



SKINNY COW LOW-FAT MINI FUDGE POP


NUTRITIONAL FACTS (1 pop)

Calories Fat Saturated Fat Sodium Carbs Fiber Protein

50 1g 0.5g 15mg 10g 0g 1g

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