Nutrition


Goat Cheese Egg White Omelet With Pineapple
Egg omelet made with 1 whole egg and 2 egg whites, 1oz goat cheese, with 1/2 of a whole wheat english muffin and 1/2 cup of sliced strawberries.
-247 calories, 20 grams protein, 20 grams carbs, 10 grams fat, 4 grams fiber












Pita Scramble
Scramble 1 whole egg and 1 egg white.  Stuff eggs into 1/2 of a 6-inch whole wheat pita with 1/8 of an avocado and 2 slices tomato.
-259 calories, 15 grams protein, 21 grams carbs, 13.5 grams fat, 3.5 fiber












Probiotic Berry Smoothie

6oz Amasai or coconut milk
1 cup raspberries
1 raw egg
1/4 tsp of cinnamon
1 tbs of honey
Stevia to taste  













Hummus

2 Cans garbanzo beans
1/4 cup raw sesame seeds
1 tbsp olive oil
1/4 cup lemon juice
1 garlic clove, peeled 
1 tsp of cumin
Sea salt to taste

Drain and rinse garbanzo beans, reserving 1/4 cup liquid.
Place all ingredients in a blender and blend.
Add more water or olive oil until desired consistency is reached
Recipe from Dr. Josh Axe







Egg white & Spinach Soufflé:

5 - egg whites
1 cup of fresh spinach coarsely chopped
1/2 cup of fresh grated parmesan cheese

Lightly add nonstick spray to a soufflé dish or casserole dish (adjust portions up for large dish). Vigorously whisk egg whites till stiff (should almost double in volume). Pour chopped spinach into pan. Layer egg white mix over spinach, but go slow! Try to keep the whisked eggs from falling. Layer with cheese on top.

Place dish in preheated 375 degree oven for 20 - 30 minutes till soufflé rises and crisps on top. Broiler may be used to achieve a crusty outer shell.

Note: This is close to a spinach and artichoke dip you can get at most restaurants as an appetizer, but is much healthier. This is a "gateway soufflé" so experiment and get adventurous. Try subbing in turkey bacon for a breakfast treat or some other type of cheese. Just remember to treat the egg whites with respect!





Jonathan Giles Healthy Egg-Nog Recipe

In homage to the holiday binges, this recipe is a fusion of healthy choices and old time good taste. Just to show you it is possible to have some of the things you love and still diet. Packed with protein and flavor this is a great start to the day or a healthy alternative to the fat filled traditional version.

Ingredients:

3 - Egg Whites (raw)
1 Cup of Skim Milk
1 Scoop of Vanilla Protein Powder (any type, I prefer low carb)
2 Drops of Cinnamon Essential Oil (Sub: Pinch of Cinnamon Powder)
1 Drop of Lemon Essential Oil*

Combine all ingredients and mix till frothy. Yields one shake.

Feel free to play around with the taste.

*Note: For me, I use a drop of lemon oil to prevent any contamination from the eggs. Lemon is a natural anti bacterial due to low pH. It will not affect the taste of this shake, and can be omitted if you’re ok with eating raw egg whites.

Estimated Nutrition Value

CF Egg Nog Shake
Calories: 320
Fat: 8g
Sat Fat: 4g
Carbs: 17g
Protein: 44g


Traditional Egg Nog
Calories: 343
Fat: 19g
Sat Fat: 11g
Carbs: 34g
Protein: 10g








Cauliflower Pizza Crust Pizza
What you need:
1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp garlic salt
*pizza sauce, shredded cheese and your choice of toppings*
To "Rice" the Cauliflower:
Grate the whole head of cauliflower with a cheese grater. Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. One large head should produce approximately 3 cups of riced cauliflower.
Making the crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning. (Olive oil is one of the best plant fats for you)
Bake at 450 degrees for 15 minutes.
Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

Try only to add vegetable toppings or lean meats such as chicken. Stay away from the sausage, pepperoni, etc.







My Personal Low-fat Muscle building Protein Shake:  This is one of the shakes/meals I have lived off of over the last year or so and is one of the biggest tools used to see the results I have received.  The ingredients are blended together.

  • 6 egg whites with 1 yolk
  • 1 scoop of light muscle milk
  • 1/2 cup of skim milk
  • 1 tbs of olive oil
This is my personal shake quantities.  I weigh around 205 so if you are lighter or heavier then make adjustments as necessary.  This particular list is for between approximately 175 to 235lbs, working out regularly, and has a decent amount of muscle mass.  And yes the eggs are raw so don't hold me accountable if you get salmonella poisoning.  I have been doing it roughly two times a day for over a year and have had no issues.  It taste surprisingly good.





Recipe: Low-carb Cinna-Coconut Pancakes

Recipe: Low-carb Cinna-Coconut Pancakes

Ingredients (Makes 3 pancakes):
Who doesn’t love pancakes? Pancakes are a traditional breakfast meal because they are fun and easy to eat. The downfall is that they are usually loaded with sugar and white flour that spikes insulin levels and contain low amounts of protein and fiber. Then  you top it off with more sugar like maple syrup. This is a breakfast disaster for anyone trying to stick to healthy diet or fuel their hard training. The solution – my Low-Carb Cinna-Coconut Pancakes! They are high in fiber and protein and low in fat and carbs (7g active). Enjoy!
• ¼ cup raw coconut flour
• 3 egg whites
• ¼ cup almond milk (or any preferred milk)
• 2 packets stevia
• 1 tsp cinnamon
Directions:
In a medium bowl mix dry ingredients first; coconut flour, cinnamon and stevia. Then add in wet ingredients; almond milk and egg whites. Stir until well combined, since we are not using any oil you may have to mix longer. Spray a non-stick pan with cooking spray and spoon batter mixture onto pan. Use the back of the spoon to flatten the pancake. Pancake is ready when each side is golden brown. (For a healthy alternative top with applesauce or sugar free maple syrup)
Nutritional Facts: Makes 3 pancakes
182 calories
17g carbs
15g protein
4g fat
270g sodium
10g fiber
2g sugar



10 Healthy Holiday Party Tips

1. Offer no- and lower-calorie drinks galore so your guests have lots of healthy options. Here are a few to try:
-Holiday tea

-Diet soda

-Mineral water

-Coffee

-Light beer and wine spritzers made with club soda

-Holiday punch made with diet soda (like ginger ale or lemon-lime soda) and/or light cranberry juice

2. Serve fruit and vegetable trays. For appetizers and dinner, I use the 50% rule: I try to cover 50% of the food table with fruit and vegetable dishes. Here are some winter options for your fruit and veggie arrays:

For fruit trays or fruit salads, try apple slices (spray with lemon juice to prevent browning), orange slices or wedges, melon cubes, grapes, canned pineapple, and cherry or grape tomatoes.

For raw veggie trays, try jicama, baby carrots, celery sticks, sugar snap peas, broccoli, and cauliflower florets.

3. Keep dips and spreads as light as possible by substituting nonfat sour cream, light cream cheese, light or low-fat mayonnaise, and low-fat yogurt for the more caloric versions.

4. Look for ways to add beans to your dishes to beef up the fiber and plant protein, which will help your guests feel fuller faster. It's easy to use beans in salads, casseroles, and appetizers. One of my favorites is a light 7-layer dip that features canned, nonfat refried beans.

5. Serve whole grains or whole-grain blends. You can use half whole-wheat flour in nut breads, muffins, and even cookie recipes. You can use whole-wheat blend pastas, whole grain crackers, and whole wheat (or whole wheat blend) dinner rolls. Check the ingredient list and the fiber grams on the nutrition information label for the rolls and crackers to make sure you are getting a product with at least half whole wheat and more fiber.

6. Serve lean meats and fish. There are lots of festive meat options that are lower in fat (and saturated fat) and high in protein. Try cooked shrimp served with cocktail sauce, roasted sliced turkey breast, lean ham, and sliced lean roast beef. Grilled or broiled salmon filet makes a great appetizer when served with whole-grain crackers

7. Dish up lighter (or littler) desserts. Let's be honest: it wouldn't be a holiday party without holiday desserts. So make it easy for your guests. Serve light desserts when possible, and offer dessert trays with bite-size samples. When serving up desserts, think about portions that are two to four bites -- just enough to taste and enjoy. Your guests can always have more! You can use cupcake papers to hold bite-sized portions (small-sized cookies and even cake or pie can be cut into petite portions). You can also use mini cupcake pans to make bite-sized cupcakes, cakes, brownies, and cheesecake. Also, keep dessert embellishments light when possible (try light vanilla ice cream, fat-free or lite Cool Whip, etc).

8. Encourage physical activity (G-rated, of course!) at the party. It depends on the type of party you're having, but possibilities include:
Dancing.

Holiday caroling or a moonlight, candlelight, or flashlight walk around your neighborhood (weather permitting).

Pingpong, billiards, foosball, or other games that involve some action.

9. Offer light condiments on the buffet. Try spicy mustard, light or low-fat mayo, barbecue sauce, cranberry sauce, fruit chutney, relishes, and so on.

10. Have an appetizer and dessert party or a dinner/buffet party instead of serving appetizers AND dinner AND dessert). When faced with too many food options, most people will eat too much. And while we're at it, go ahead and banish candy dishes from the party. As long as you have other food on hand, you won't need them. People can have candy any time of year.

BONUS TIP: Have small plates out at your buffet or dessert/appetizer table to encourage people to serve themselves smaller portions. But I'm warning you, some people will still pile every possible morsel onto their small plate. I've seen people at a holiday reception stack dozens of cookies onto their small plates, creating a Christmas tree of cookies.

For some light party ideas, check out these recipes from the Weight Loss Clinic's collection (and see two new additions below):

Sun-dried tomato pesto torta

Raw veggies and hummus

Easy cheesy ball

Russian tea cakes

Grand Marnier fudge


WebMd: Food recipes

Low-Fat Eggnog Recipe


Ingredients

Directions

Combine 1 1/2 cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to asimmer over medium heat. Meanwhile, whisk the eggs, egg yolk,sugar and cornstarch in a medium bowl until light yellow.
Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.
Remove the zest and vanilla pod. Spike the eggnog with liquor, if desired, and garnish with nutmeg.
Per serving (1/2 cup): Calories 90; Fat 2 g (Saturated 1 g); Cholesterol 96 mg; Sodium 59 mg; Carbohydrate 13 g; Fiber 0 g; Protein 5 g



Is Salt the New Food War?

http://abcnews.go.com/Nightline/video/salt-food-war-15150888


Cut Carbs Just Two Days a Week for Easier, Possibly More Effective Weight Loss

This two-day-a-week diet plan sounds a lot easier than full-time calorie-counting: Just avoid eating carbs those two days and eat what you normally do the rest of the time. A recent study suggests this may be more effective than typical diet plans.
Researchers at the Genesis Prevention Centre at University Hospital in South Manchester compared weight loss and other health markers for 115 women who were randomly assigned to one of three diets: a no-carb diet on two days (patients could eat as much protein and healthy fats as they wanted, but just no carbs), a no-carb diet that also restricted calories to 650 on the two days, and a standard 1,500-calories-a-day Mediterranean-style diet for all seven days of the week.
Women in the no-carb diet lost an average of 9 pounds over four months, versus the Mediterranean-style dieters who lost 5 pounds over that same period.
The no-carb dieters also showed more improvements in other health markers, including insulin resistance (the women in the study had higher breast cancer risk due to family history). Time Magazine reports:
Both intermittently dieting groups lost more weight and saw more improvements in insulin resistance, compared with the Mediterranean-style diet group. The group that ate the calorie-restricted, low-carb diet fared a little better when it came to insulin levels, however, reducing insulin resistance by 22%, compared with 14% for the unrestricted low-carb dieters and 4% for those on the Mediterranean diet.
The American Association for Cancer Research says that these findings suggest an intermittent, low-carb diet is superior to a standard daily calorie-restricted diet and it may also be a possible intervention for breast cancer prevention, but that further study is needed, of course.
Although the study involved a small, specific group of participants, if you're finding that trying to go low-cal every day is a struggle, this two-day-a-week diet (just cut out carbs like bread, pasta, rice, or potatoes for two days) is definitely worth a try.

4 comments:

  1. Sugar Free NoCook Crustless Pumpkin Pie

    Ingredients:
    1/2 Cup pecans
    2oz Sugar Free instant Vanilla Pudding
    1 Cup Nonfat Milk
    1 Cup canned pumpkin
    4 oz Fat free Sugar free cool whip
    1/2 Tbsp cinnamon
    1/2 tsp nutmeg

    Directions:
    Sprinkle 1/4 cup of crushed pecans on pie pan
    Mix pudding mixes, milk, pumpkin and spices until blended
    Stir in Cool Whip
    Spread mixture on pie pan
    Refrigerate at least 1 hour until serving. Sprinkle remaining pecans on top

    Number of Servings: 8

    Nutrition Info:
    Calories:124.6
    Fat: 5.7g
    Carbohydrates: 16.2g
    Protein: 2.3g

    ReplyDelete
  2. Honey-glazed sweet potatoes

    Instead of topping canned sweet potatoes with a glaze and miniature marshmallows, this version uses fresh sweet potatoes and a lighter sweet coating, which brings out the flavor of the sweet potatoes and saves calories.

    Ingredients:

    1/4 cup water
    2 tablespoons brown sugar
    2 tablespoons honey
    1 tablespoon olive oil
    2 pounds sweet potatoes (about 4 large), peeled and cut into wedges
    Cracked black pepper or chopped herb of choice (rosemary, sage or thyme), to taste

    Directions:

    Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.

    To make the sauce, in a small bowl add the water, brown sugar, honey and olive oil. Whisk until smooth.

    Place a single layer of sweet potatoes in the baking pan. Pour the sauce over the sweet potatoes. Turn to coat them.

    Cover and bake until tender, about 45 minutes. Turn the sweet potatoes once or twice to continue coating them. When tender, remove the cover and continue to bake until the glaze is set, about 15 minutes.

    Transfer to a serving dish and top with pepper or chopped herb of choice. Serve immediately.

    Calories 146 Cholesterol 0 mg
    Protein 2 g Sodium 42 mg
    Carbohydrate 31 g Fiber 4 g
    Total fat 2 g Potassium 553 mg
    Saturated fat < 1 g Calcium 46 mg
    Monounsaturated fat 1 g

    ReplyDelete
  3. Simple Healthy Stir-Fry

    *8 oz. Boneless skinless chicken breast ~or~ *8 oz. Shrimp
    *1 lb. Veggies (frozen plain stir-fry veggies are easiest)
    *1 cup brown rice
    *1 - 2 tbsp. Kikkoman low sodium stir-fry sauce
    *salt and pepper to taste

    Cook chicken or shrimp on skillet using light coat of pam cooking spray.
    Remove from skillet and dice chicken into tiny pieces.
    Add chicken, vegetables, rice, and ½ serving of stir-fry sauce back to skillet.
    Cook for 10-15 minutes on medium heat, covered, stirring often until veggies are fully heated.
    *Drizzle remaining stir-fry sauce

    Nutrition facts per serving:
    303 calories / 1 gram fat / 34.5 carbs / 31.5 protein

    To lower the carb count cut out the rice and save about 15 grams of carbs per serving

    ReplyDelete
  4. Healthy Alternative to mashed potatoes

    1 10 - 12 oz package frozen cauliflower
    I Can't Believe It's Not Butter Spray
    1 to 2 wedges Laughing Cow Garlic Herb Cheese
    Garlic Powder to taste
    Salt/Pepper to Taste


    Boil your Cauliflower for about 15 to 20 minutes, until it easily breaks apart with a fork. Drain very well in your colander. The more water you drain from the cauliflower the better. Place drained cauliflower in a mixing bowl. Spray with about 3 or 4 squirts of ICBINB. Add salt/pepper to taste. 2 wedges of LC cheese. You can use a potato masher if you don't have a ricer. Mash and mix well. Add some garlic powder for additional flavor.

    ReplyDelete