This is what she wrote:

While on a recent business trip my hotel offered the free breakfast buffet.  Typically I will find at least one or two items that I am confident will fit into my calorie/nutritional goals.  However on this trip I was faced with more questions and unsure what was my best option.  My choice of waffles, mini yogurts full of sugar, donuts and pastries were at my disposal.  Attempting to stick to my usual breakfast I searched for whole grains, fruit, and some type of acceptable protein. Finally realizing as consumers we must ask or speak up I asked the front desk if I could see the labels’ on some of the other potential choices.  To my delight they were more than happy to escort me to the kitchen area to see for myself the calorie, sugar and fiber values of the breads and “generic brand packaged” oatmeal.  Now I was set to go about my day knowing I started on the right foot without guilt!

 Thanks Cheryl for the great tip!

Happy &  Healthy Travels,

Deb

Super fast and healthy dish in 20 minutes or less!

Ingredients:

2 teaspoons olive oil                                                                                   

1 cup chopped green bell pepper

1 cup thinly sliced turkey smoked sausage (about 6 ounces)

1 teaspoon bottled minced garlic

¾ cup fat-free, less sodium chicken broth

1 (10-ounce) can diced tomatoes and green chiles, undrained (such as Rotel)

8 ounces peeled and deveined medium shrimp

1 (15-ounce) can organic kidney beans, rinsed and drained

2 tablespoons chopped fresh parsley

 Heat a large saucepan over medium-high heat.  Add oil to pan; swirl to coat.  Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell peppers is tender, stirring occasionally.  Add broth and tomatoes bring to a boil. Stir in shrimp and beans cover, reduce heat, and simmer 6 minutes or until shrimp are done.  Sprinkle with parsley.  Yield: 4 servings (serving size: about 1 cup)

 Calories:191; Fat 6 g (sat 1.7 g, mono 2.7 g poly 1 g); Protein 21.3 g; Carbs 13.2 g; Fiber 3.5 g; Chol 97mg; Iron 2.9 mg; Sodium 694mg, Calcium 127 mg

Enjoy!

Deb:)

1 cup lowfat cottage cheese
1 scoop Protein Vanilla
2 Tbsp Natural Peanut Butter
1/4 cup Almond Milk
1/4 tsp cinnamon

Blend ingredients together in a blender until a smooth consistency is reached.  Pour into a bowl and place in freezer until frozen to an ice cream consistency.

Makes approximately 3 servings.

Cinnamon is added because research has shown it to be a very good blood sugar controlling spice.  Natural Peanut Butter is full of monounsaturated fat, this can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL (good) cholesterol.  If you want a little less peanut butter taste you can use 1 Tbsp of Natural Peanut Butter and it reduces the fat grams by 3 and calories per serving by 24.  When the ice cream comes out of the freezer let it sit on the counter for 10 minutes or warm it up slightly.  The ice cream will be harder than high sugar, high fat conventional ice cream because it doesn’t contain all that excessive sugar and fat. 

 Peanut Butter Bars

2/3 cup flax meal
2 scoops Protein Vanilla
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)

Blend ingredients together in a bowl until it becomes a blob of dough.  It will be somewhat sticky.  Place the sticky dough into a small casserole or baking pan and smooth out into a flat level surface.  Then put in the refrigerator to cool or you can freeze them if you prefer.  Once cooled or frozen you can cut them up into bars. 

Makes approximately (4) 2in x 4in bars.

If you would like a lower calorie bar and maybe less of a peanut butter taste you can modify the ingredients by using 2.5 scoops of Protein powder, 2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia. 

This recipe is also rich not only in natural monounsaturated fats that can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL(good) cholesterol, but rich in Omega 3 fats because of the flax meal and Omega 3 fats that flax meal provides.  You will consume about 2.5 gms of Omega 3 fats per bar.

 Who Doesn’t Love Pudding??

Vanilla Cinnamon Pudding

2 scoops Protein Vanilla
1/2 tsp cinnamon
1 tsp Stevia
Enough water for desired consistency (about 1/4 of a cup)

Blend protein powder, stevia and cinnamon ingredients together in a bowl until it mixed well.  Add a little cold water and mix it in.  Keep adding a tiny amount of water and mixing well until your pudding reaches the consistency that you desire.  Then put in the refrigerator to cool.  Once cooled then enjoy!

Let me know if you try any of these and if you have any high protein snack recipes to share!

 Deb:)

Cook Time 20 minutes

Serves 4

Calories 230

Protein 13g

Total Fat 4.5g

Saturated Fat1g

Carbohydrates 33g

Dietary Fiber 3g

Ingredients

• 12 oz tortilla-crusted tilapia
• 4 hard tortillas
• 1/2 yellow onion, minced
• 1 jalapeno, minced
• 4 tomatillos, chopped
• 2 tbsp cilantro, chopped
• salt and pepper

Preparation

1. Make tortilla-crusted tilapia or saute tilapia in a pan.
2. In a bowl, mix together 1/2 of a minced yellow onion, 1 minced jalapeno, 4 chopped tomatillos, and 2 tablespoons of chopped cilantro.
3. Season with salt and pepper to taste.
4. Crumble the cooled fish in a bowl.
5. Split cumbled fish between the four hard tortillas.
6. Cover each with the tomatillo sauce, and serve.

Chickpeas are abundant in a number of health-promoting nutrients, most notably, folate, manganese, tryptophan, copper, iron, and healthy protein.

High folate and tryptophan content make chickpeas an excellent food choice for women of child-bearing age and people who have trouble getting restful sleep.

Experience the many health benefits of eating chickpeas through the following recipe for tomato and chickpea soup.

Makes about 6 servings

Ingredients:

1 can chickpeas, rinsed and drained
1 28-ounce can plum tomatoes (or any other variety of peeled and diced tomatoes)
2 ribs celery, finely chopped
1 onion, chopped
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2.5 cups vegetable or chicken broth
Handful of fresh basil leaves (optional)
Sea salt and pepper

Directions:

1. In a large soup pot, cook celery, onion, and garlic in about 2 tablespoons of extra-virgin olive oil over low to medium heat – cook until celery and onions are soft.

2. Add chickpeas, tomatoes, and 2.5 cups of vegetable or chicken broth. Bring to a boil, reduce heat to low, cover with lid, and let ingredients simmer together for 10-15 minutes.

3. If you have fresh basil on hand, give leaves a rough chop, add them to the soup, and mix well.

4. Season with sea salt and pepper, mix well, taste, and adjust seasoning if necessary.

For an authentic Mediterranean feel, give the top of each bowl a light drizzle with extra-virgin olive oil just before serving. If you can tolerate high quality dairy, dust each bowl with a teaspoon of Parmesan cheese before serving.

Enjoy this nourishing tomato and chickpea soup with a heel of your favorite bread or grain dish.

 Deb:)

Extremely simple to make, the chilled garlic dip has three ingredients: lite cream cheese, garlic and milk. This appetizer only has 58 calories per serving. Serve this zesty dip with reduced-fat ruffles or veggies.

Cook Time

25 minutes

Serves

20

Calories

58

Protein

2.6g

Total Fat

5g

Saturated Fat

3g

Carbohydrates

0g

Dietary Fiber

1g

Ingredients

• 2 bricks lite cream cheese
• 1 clove garlic
• 1 bag reduced-fat Ruffles
• 1/8 cup milk

Preparation

1. Allow 2 bricks of lite cream cheese to soften on the counter for 20 minutes.
2. Put softened cream cheese into a bowl, and add 1/8 cup of milk, while whipping the contents with a fork.
3. Press 1 clove of garlic, and add into the cream cheese mixture.
4. Whip dip together until it reaches desired consistency.
5. Serve with reduced-fat Ruffles.

 BBQ Hot Wings

 Cook Time

10 minutes

Serves

8

Calories

170

Protein

9g

Total Fat

7g

Saturated Fat

2g

Carbohydrates

6g

Dietary Fiber

0g

Ingredients

• 8 chicken wings
• 1 cup barbeque sauce

Preparation

1. Preheat grill to medium-high.
2. Grill chicken wings until cooked thoroughly.
3. Warm up a 1 cup of barbeque sauce in the microwave.
4. After pulling cooked wings off the grill, toss them in the barbeque sauce.
5. Plate and serve.

6-Layer Mexican Dip

 Cook Time

20 minutes

Serves

8

Calories

224

Protein

18g

Total Fat

14g

Saturated Fat

5g

Carbohydrates

2g

Dietary Fiber

6g

Ingredients

• 12 oz 96% lean ground beef
• 16 oz fat-free refried beans
• 2 cups shredded cheese
• 8 oz low-fat sour cream
• 1/2 cup guacamole
• 1/2 cup salsa
• 1/2 cup black olives
• 1/4 cup tomatoes
• 1/4 cup green onions
• 1/4 cup romaine lettuce

Preparation

1. In a large skillet, brown 12 ounces of 96% lean ground beef. Drain and set aside to cool.
2. Spread 16 ounces of fat-free refried beans on the bottom of a 9 x 13-inch glass baking dish.
3. Top with 1/4 cup of shredded romaine lettuce.
4. Sprinkle 2 cups of shredded cheddar-Monterey jack cheese blend over the beans.
5. Next, place the drained beef over the cheese and spread flat.
6. Add an 8 ounce layer of low-fat sour cream followed by 1/2 cup of guacamole and 1/2 cup of salsa.
7. Top with 1/2 cup of black olives, 1/4 cup of diced tomatoes, and 1/4 cup of green onions.
8. Sprinkle any leftover cheese on top.
9. Serve immediately or place it in the fridge over night and serve cold.
10. Use tortilla chips for dipping.

Artichoke and Spinach Dip

 Cook Time

45 minutes

Serves

10

Calories

87

Protein

6g

Total Fat

4g

Saturated Fat

2g

Carbohydrates

5g

Dietary Fiber

1.28g

Ingredients

• 10 oz spinach
• 1 can artichoke hearts
• 1 bunch green onions
• 1 clove garlic
• 1 cup fat-free sour cream
• 1 cup grated Parmesan cheese
• 1 dash Tabasco
• 1 pinch salt
• 1 pinch pepper
• 1 tomato
• 1 bag whole wheat pita chips

Preparation

1. Preheat oven to 350 degrees.
2. Drain 1 can of artichoke hearts, and chop them into small pieces. Place in a bowl.
3. Chop 1 bunch of green onions, and mince 1 clove of garlic. Add to bowl.
4. Chop 10 ounces of spinach, add to bowl, and mix.
5. Blend in 1 cup of fat-free sour cream, 1 cup of grated Parmesan cheese, 1 dash of Tabasco, and salt and pepper (to taste).
6. Mix all of the ingredients in a bowl, then transfer them to a food processor, and pulse until blended.
7. Put mixture in an oven-proof dish, and bake for 30 to 45 minutes (or until bubbling around the edges and browning on top).
8. While dip is baking, chop 1 tomato.
9. Take dip out of the oven, and garnish with tomato pieces.
10. Serve with whole wheat pita chips (a single serving of dip with a chip is 3 ounces).

Cream Cheese Roll-Ups

 Cook Time

20 minutes

Serves

8

Calories

144

Protein

14g

Total Fat

11g

Saturated Fat

2g

Carbohydrates

11g

Dietary Fiber

4.5g

Ingredients

• 1 packet lite cream cheese
• 8 whole wheat tortillas
• 16 slices turkey
• 8 leaves romaine lettuce
• 1/4 cup salsa

Preparation

1. In bowl, whip together 1 packet of lite cream cheese and 1/4 cup of salsa.
2. Spread the mixture on the bottom layer of each whole wheat pita.
3. Layer pitas with sliced turkey and leaves of romaine lettuce.
4. Roll up tortillas and slice.
5. Place toothpicks in the roll-ups and serve.

Homemade Hummus with Pita

 Cook Time

10 minutes

Serves

8

Calories

50

Protein

1g

Total Fat

3g

Saturated Fat

0.5g

Carbohydrates

4g

Dietary Fiber

2g

Ingredients

• 1 can chickpeas
• 2 tbsp extra virgin olive oil
• 2 cloves garlic
• 1/2 lemon
• 12 whole pitas
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 pinch oregano
• 1 tsp grated Parmesan cheese

Preparation

1. Place 1 can of chickpeas into a food processor with 2 tablespoons of extra virgin olive oil.
2. Pulse until it creates a smooth consistency.
3. Add 2 cloves of garlic (crushed), juice from 1/2 a lemon, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
4. Take whole wheat pitas, and brush them lightly with extra virgin olive oil.
5. Dust them with 1 pinch of oregano, 1 pinch of salt, 1 pinch of pepper, and 1 teaspoon of grated Parmesan cheese.
6. Place them into a toaster oven on medium.
7. When they come out, slice them into 8 triangles with a pizza cutter.
8. Serve hummus with pitas for dipping (a serving is 2 tablespoons of hummus and 8 pita triangles).

1 can (15 oz) red kidney beans drained and rinsed

1 can (14.5 oz) diced tomatoes

1/4 cup salsa

1/4 cup chopped onions

1 1/2 cups cooked rice

1 tsp Worcestershire sauce

1/4 tsp salt

1/2 tsp pepper

2 cups shredded reduced fat Cheddar cheese, divided

6 green peppers tops removed & seeded

 Combine all ingredients, except 1/4 cup cheese and green

peppers. Stuff peppers. Arrange peppers in crock-pot.

Cover, cook on low 6-8 hours (high 3-4 hours). Sprinkle

with 1/4 cup cheese during the last 30 minutes. Makes 6

servings.

Enjoy! 

Please let me know if you give these a try!

Deb

 1/2 cup Whole wheat flour
1 small onion, diced
2 cloves garlic, minced
1/2 tsp dried oregano
1 small hot or jalapeno pepper, minced
1 tbsp olive oil
1/2 medium red pepper, diced
2 cups (1 can) cooked or canned black beans, drained and mashed
1/2 cup corn niblets

1 egg white or can use whole egg if desire
1/4 cup Whole wheat bread crumbs
1/4 tsp cumin
1/2 tsp salt
2 tsp chili powder
2 tbsp parsley, minced (optional)

 Directions:

 On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.

In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), egg white, breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.

Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.

Makes 6 patties.

 I’m making these tonight!  Enjoy!  

Deb

1 3/4  cup raisins and /or 1/2 bar of Ghirardelli dark chocolate …I use both!

1 cup butter

2 1/2 cups sugar free applesauce

3 eggs

1 1/2 tsp. vanilla

2 1/2 cups wheat flour

1/2 tsp. baking soda

1 Tbsp. baking powder

4 1/2 cups oatmeal

1/2-3/4 cup of  agave nectar

1/4 cup pecans , chopped /Can also try sunflower seeds!

Soak raisins in enough warm water to cover until plump, approx. 20 minutes, and then drain excess water.  Pre-heat oven to 375 degrees.  Cream butter, applesauce, and agave.  Add eggs, and vanilla.  Add flour, baking soda, baking powder.  Then add oatmeal, raisins, chopped nuts, and chopped chocolate.  Mix until evenly distributed.  Spoon onto greased cookie sheet.  Bake for 10-12 minutes.  Makes 4-5 dozen cookies!

I just made these today….they are really nummy and not so bad for you!  Let me know if you read this….I will bring some to Crosstrain tomorrow and let you try one!  You must come up to me and say … “COOKIE”.  It pays to read my blogs!

Enjoy

Deb:)

This Peppermint Mocha from Starbucks could have 410 calories (I bolded the stats that you want to pay attention to).

Serving Size           16 fl. Oz                                                .
Amt Per Serving
Calories          410
Fat Calories          140
Total Fat (g)          15
Saturated Fat (g)          9
Trans Fat (g)          0
Cholesterol (mg)          45
Sodium (mg)          120
Total Carbohydrates (g)          63
Fiber (g)          2
Sugars (g)          54
Protein (g)          13
Caffeine (mg)          175

Think about it.  If you eat sugar it takes a little bit of digestion and  it hits your blood stream to spike insulin.  Now compare that to liquid sugar, next to no digestion to buffer the rate at which the sugar hits your blood stream and spikes that fat storing insulin.  Not to mention a liquid sugar will deliver almost 100% of the calories to your bloodstream while a solid food, even as simple as white sugar will be reduced just a little bit by the calories it took to process the sugar to pass into the blood stream.

OK so some of the technicalities out of the way.  Think about this.  The stomach can only hold about 120 ounces of solids at anytime to be “full” and satisfied.  The rate is the same for liquids, but the perception of full or satisfied is much less with liquids than it is with solids.  Even crazier is that you can pack in almost 10x the calories in liquid form than you can with solids.

So now you know why I suggest for an instant reduction in fat storage and personal satisfaction to EAT your calories. This is especially true as we rock our way into the next of the triple threat holiday feasts: Thanksgiving!!