Nutrition

Why Low-Fat Diets Will Hurt Your Running

Why Low-Fat Diets Will Hurt Your Running

Published by on April 6, 2016 | Leave a response

This is part five of the Running Warrior Performance Nutrition Series

(parts of this were excerpts from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.)

 

Low fat diets are sure-fire way to ruin your health, your looks, and your performance, period!  Not eating fat, especially the healthy kinds called MUFAs and PUFAs, is a huge mistake.  MUFAs and PUFAs are short for monounsaturated and polyunsaturated fats, respectively.

So what are these healthy fats that you need to eat?  Nuts of all kinds (e.g., cashews, almonds, peanuts [though technically it’s a legume not a nut]), fish fat (e.g., eat fatty fish such as salmon), and olive oil (e.g., use olive oil-based dressing).  

If you eat these 3 foods which have the right fats, you’ll be much healthier, and in the long-run (pun intended), you’ll be a better athlete.

Why should you eat healthy fats?  

  • The “healthy fats” aren’t stored as body fat as easily as the unhealthy fats such as the saturated variety.
  • You can eat more fat, still have a six-pack, and have more energy.
  • These fats are good for your heart!
  • Fats are a good way to get needed calories when you’re training heavily.  
  • Besides protein, fats are needed by your body!  If you don’t eat enough of the essential fats (linoleic and linolenic acid), you’ll feel lethargic and unhealthy.

 

So if you’re one of those who lives the “low-fat” lifestyle, STOP!  Fat is not the enemy.  Not enough fat will make your hair brittle, your skin dry, and your moods…well, moody!  Fat is needed for energy, hormone production, cell membrane structure and function, and a host of other very valuable things.  Let’s go over the different kinds of fats so that you can figure out which fats to limit and which fats to consume.  By the end of this, you’ll be a fat expert!

 

Three Main Kinds of Fat

The 3 main types of fatty acids are saturated, monounsaturated (MUFAs), and polyunsaturated (PUFAs).  A saturated fatty acid has the maximum possible number of hydrogen atoms bonded to every carbon atom.  Hence, it is “saturated” or completely filled with hydrogen molecules.  On the other hand, a fatty acid with one double bond is called “monounsaturated” because there are some “missing” hydrogens.. Fatty acids having more than one double bond between carbon molecules is polyunsaturated. (See Figure 1). All fat in foods have a combination of the three for the most part.  What’s different is the percentage contribution from each.  

Figure 1:  Chemical Structure of Fatty Acids

Saturated Fat
(i.e., saturated fatty acid)		 Unsaturated Fat
(i.e., unsaturated fatty acid)
H   H
|   |
-C – C-
|   |
H   H
H   H
|   |
-C = C-
Carbon-Carbon
Single Bond		 Carbon-Carbon
Double Bond

 

Fat Facts – The Bad

Trans and Saturated Fats

These two fats are a deadly duo.  If you enjoy living, I’d suggest you limit your consumption of these fats.  An easy way to figure out if a fat is saturated is this.  Saturated fats are solid at room temperature.  So that delicious morsel of fat from that pork chop is probably high in saturated fat.  Trans fat (also known as trans fatty acids) are made when food manufacturers turn liquid oils into solid fats.  However, a small amount of trans fat occurs naturally in animal-based foods.  Just like saturated fats, trans fats are not your best friend.(7)  They can elevate the ‘bad’ cholesterol (LDL) and thus increase your risk of heart disease.  Next time, read a food label.  If it says “partially hydrogenated” or “hydrogenated” then there’s trans fats in it.  You’ll find trans fats in foods such as margarines, cookies, snacks, fried foods and even peanut butter.  (See Table below).

 

Foods that Contain Bad Fats

Butter

Margarine (especially the harder varieties)

Crackers

Cookies

Snack Foods

Baked Goods

Anything Made with “Partially Hydrogenated Vegetable Oil”

Certain Cuts of Beef (e.g. hamburgers)

Pork

Chicken Skin

Whole Milk

Whole Cheese

 

Does this mean that you should eliminate these foods completely from your diet?  No. First of all, it’s just not practical. And secondly, certain foods such as dairy and meat contain naturally occurring trans fats.  For instance, beef is a great source of zinc, iron, and protein.  Thus, eliminating beef from your diet isn’t the best option; instead, consume beef once or twice a week (rather than every day).  And then focus on the leaner protein sources (e.g., skinless chicken) or the healthy proteins with fat (e.g., salmon) most of the time.

 

Fat Facts – The Good

The MUFAs and PUFAs

Researchers have known for many years that high fat intake, at least in the form of olive oil, does not have any apparent negative health effects.  Furthermore, we know that monounsaturated fats are less likely to be stored as fat.  So keeping that svelte physique is not a problem if you eat the good fats.  For instance, in an eight week study done on mice, scientists found that non-exercising mice fed the beef fat gained more fat than those fed a monounsaturated fat.(8)  So what’s good for your pet mouse must be good for us, correct? Well in this case, yes.

MUFAs are healthy fats found in nuts, avocadoes, and oils.  Olive and canola oil are greater sources of MUFAs.  According to Chris Lydon, M.D., author of Look Hot, Live Long, she states that “unsaturated fats can help reduce circulating triglyercides and decrease your risk of cardiovascular disease, stroke, obesity, and diabetes!”  For example, a 30-week study in which subjects consumed lots of peanuts, which is high in MUFAs, lowered serum or blood levels of fat (specifically triglycerides) and reduced cardiovascular disease risk.(9)  

 

Table – A Brief List of Some Darn Good Fats!

Food % PUFA % MUFA % Saturated
Salmon 45 38 17
Herring 27 47 26
Walnuts 56 28 16
Cashews 6 70 18
Macadamia nuts 10 71 12
Almonds 17 78 5
Peanuts 29 47 18
Canola oil 37 54 7
Olive oil 8 75 16
Avocado 10 70 20

 

PUFAs represent quite a varied number of fats.  Most Americans get plenty of linoleic acid (an omega-6 PUFA) but usually not enough of linolenic acid (an omega-3 PUFA).  Linoleic acid is found in corn, cottonseed, and soybean oils whereas linolenic acid is found in high concentrations in walnuts and flax, along with some in soybean oil.  Thus, some PUFAs are more beneficial than others.  And then there are the omega-3 fats found in fish oil or fat (e.g., eicosapentanoic acid or EPA, docosahexanoic acid or DHA).  These fats are great for you; yet, most of you would rather stick a nail in your thumb then eat fish.  Most of us tend to eat too much of the omega 6 fats found in vegetable oils at the expense of not enough omega 3s.  You should eat a 1:4 ratio of omega 3s to 6s.  Yet most of you probably eat closer to a 1:20 ratio; meaning you consume 20 times more omega 6s than 3s.  So if in doubt about the kinds of fat to eat of the PUFA variety, do the following:  eat fish.  And if you don’t like fish, add some flax oil to your protein powder and get your good fats that way.  Fish is such a great source of fat (and protein) that it deserves special mention.

Somethin’ Fishy Here…

Fish is one of the best foods you can eat, period!  The protein is great and the fat has tremendous health benefits.  The omega 3 fats found in certain fish (for example salmon) are something that no athlete should be without.  Why are these so important?  It’s these tongue-twisters: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  Greenland Eskimos who eat lots of fish, more fish than a starving shark, have a lower incidence of heart disease, arthritis, and psoriasis.  Many have attributed this to the large quantities of fish fat they consume.  The beneficial effects of fish fat are numerous; however, with regards to muscle, fish fat’s anti-inflammatory role may be of benefit to injured muscle.  Why is this good?  Inflammation is a normal and necessary component of skeletal muscle adaptation to intense exercise.  Take some fish fat, or better yet, eat lots of fish, and perhaps you’ll speed up your post-exercise recovery process.   The best sources of EPA and DHA are the cold-water fish such as salmon, sardines, mackerel, herring, trout and pilchards. EPA and DHA fatty acids make up 15-30 per cent of the oil content of these fish.  And unlike chicken, you want to eat the skins of these fish.  

Another cool thing with EPA is that it helps prevent muscle wasting with certain diseases.  This doesn’t mean you should wait until you’re wasting away before you visit the local fish market.  On the contrary, what it does indicate is that fish is a potent health food.  According to sports nutritionist, Douglas Kalman, M.S., R.D. of the Miami Research Associates, “Fish is the best source of the omega 3 fats, DHA and EPA; and it would behoove all runners to consume fish regularly.”  In summary, fish fats can do some amazing things (see Table below).

 

Table – Health Benefits of Fish Fat

  • Treatment with EPA improved blood vessel function in individuals with heart disease. (10)
  • EPA and DHA can reduce risk of death from heart disease.(11)
  • EPA can reduce injury to the heart.(12)
  • EPA and DHA can lower blood fat (triglyercides).(13) (14)
  • Besides the wondrous benefits of fish fat, the protein in fish is excellent was well.  There’s no single food that provides health and fitness related benefits as well as fish.  

 

Just the Fat Facts

Here’s an easy to follow summary on fat.

  1. Eat fish fat once a week; they lots of the healthy PUFAs (omega 3s).
  2. Use olive oil based salad dressing; the MUFAs are great for you.
  3. Eat nuts; they have lots of the healthy MUFAs.
  4. Fat should make up roughly 30% of your calories.   Don’t follow a low-fat diet!
  5. Limit intake of saturated and trans fats (basically avoid processed foods).  Perhaps eat red meat a twice per week; Eat whole eggs every other day.

If you are thinking of trying CLA, MCTs, or diacylglycerol to see if it helps you, talk to a sports nutritionist first.

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Protein to Power Your PR

Protein to Power Your PR

Published by on February 8, 2016 | Leave a response

This is the sixth and final article in the Running Warrior Performance Nutrition Series

(parts of this were excerpted from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.)

If you’re like most runners, you’ve probably been taught the importance of eating carbohydrates.  You need it for energy.  On the other hand, protein has sort of taken a back seat to carbohydrate.  In fact, it’s our experience that many runners subscribe to the many myths surrounding protein intake.  Protein is bad for your kidneys. Not true.  Too much protein is bad for your bones.  Not true.  I might get too big, like a bodybuilder, if I eat a lot of protein.  Not true.  And so on.  

Rule #1 – Never ever ever ever skimp on protein…NEVER!

Rule #2 – Always obey rule #1.

 

Here’s why dietary protein is so important.  Your body is made up mainly of two things: protein and water.  Proteins are part of your muscles, bones, cells, enzymes, antibodies, blood, organs, etc.  Even though the primary function of protein is to provide the needed amino acids for maintaining the health of our organs and tissues, the need for this macronutrient is elevated if you’re an avid exerciser.  

 

Why should runners eat more protein?

One reason:  Recovery!  We know some of you might think that you’ll get big muscles that’ll slow you down.  Now if you quit running and started bodybuilding, then yes, you would get bigger.  But running is a catabolic activity.  Meaning, your body’s adaptive response to distance running it is to get smaller.  Smaller and lighter runners tend to be the fastest as well.  You need to have healthy muscles to perform at your best.  Each time you run, you cause tremendous muscle protein breakdown.  

For instance, when was the last time you did repeat strides or speedwork on a downhill incline?  You probably got very sore 1 or 2 days afterward.  Right?  Well, that delayed-onset muscle soreness (also known as DOMS) is due to microtears in your muscles.  You’ve literally torn some of your muscle fibers into little bits and pieces.  In order to fix your muscle fibers, you need to give them the building blocks to do that.  That’s where amino acids or protein comes in.  Without the protein, you’ll have difficulty recovering.  Keep in mind that eating carbohydrates facilitates recovery as well; albeit in a different manner (see Ch 9 on Carbohydrates for more details).  

 

How much protein should runners eat?

Put it this way, mixing rice and beans isn’t going to do it!  And that ½ glass of skim milk in the morning isn’t enough.  A cup of skim milk has roughly 8 grams of protein.  If you’re a 120 lb runner, that means you should be drinking 15 cups of skim milk to meet your daily protein needs!  Now mind you, that’s if your only protein source is skim milk.  Of course, you’ll be eating other foods.  But this gives you an idea of how much you need to consume to meet your daily requirements.  

As a runner, you need approximately 1.5 to 2.0 grams of protein daily per kilogram of body weight.  But since most of us don’t like working in kilograms, we generally recommend you eat 1 gram of protein per pound of body weight daily.  That’s slightly higher than the 2.0 g/kg/day recommendation.  But it’s easier to remember.  And don’t believe the naysayers who claim that all that protein is harmful to you.  Nothing could be further from the truth.  

 

Is ‘too much’ protein harmful?

Protein intakes as high as 1.3 grams of protein per pound of body weight have been shown to have no effect on kidney function.(15, 16)  In fact, Darryn Willoughby, Ph.D., an Associate Professor of Exercise Physiology states that “there’s absolutely no evidence that consuming protein at levels greater than the RDA has any harmful effects in normal healthy adults.”  Another concern is bone health.  Does eating a lot of protein compromise your bone mineral content?  Yes, it is possible that too little protein causes long-term harm to your bones!(17)

 

Which protein sources are best?

 

Milk

There’s more to milk than just using it to dip Oreo cookies!  Milk is a complete protein and therefore contains all of the essential amino acids.  Generally we’d recommend you consume whole milk if you’re the kind of person who skips meals or eats little fat.  However, if you eat clean (and follow our advice), than skim milk should suffice.  

 

Beef

Don’t let the fat in beef scare you.  In fact, there’s a huge difference in fat content between different cuts of beef (see table below).

 

Fat Content in Beef

70% lean, 30% fat (ground beef)

80% lean, 20% fat (ground chuck)

85% lean, 15% fat (ground round)

90% lean, 10% fat (ground sirloin)

 

A simple method for remembering which beef source has the least fat content is to remember that those at the beginning of the alphabet (ground Beef) have the most fat and those at the end of the alphabet (ground Sirloin) have the least.  

 

If you remember one thing about beef, it’s ZIP.  ZIP stands for zinc, iron, and protein.  Beef has lots of all three.

 

Nutrients in Top Sirloin Beef

6 oz. Serving – trimmed of fat and broiled

326 calories

51.6 grams of protein

11 mg zinc

5.7 mg iron

 

Also, lean beef is a healthy protein choice.  For example, one study published in Nutrition looked at overweight women who exercised and consumed a restricted calorie diet with lean beef or chicken as the main protein source.  Both groups lost similar amounts of weight, body fat, total cholesterol and LDL cholesterol (the bad cholesterol).(18)  

 

Chicken

Chicken is a great protein; similar to beef, the fat content of chicken can vary dramatically especially if you eat the skin.  For instance, a 100g serving of light meat chicken with skin contains 222 calories and 10.85 grams of fat compared to 173 calories and 4.51 grams of fat if you remove the skin.  That’s more than double the fat if you eat the skin.  Eating chicken as part of a well-rounded diet can help decrease total cholesterol and LDL cholesterol.(19)  We’d recommend you remove the skin.  Also, white meat has less fat than dark meat.  However, if you eat little fat, try to eat the dark meat chicken.  

 

Nutrients in Light and Dark Meat Chicken

Dark meat – 1 cup (chopped up), cooked, roasted, meat only (no skin).

287 calories

38 g protein

14 g fat

 

White meat – 1 cup (chopped up), cooked, roasted, meat only (no skin).

242 calories

43 g protein

6 g fat

 

Eggs

Some experts consider the amino acid profile of eggs to be the best of all food sources.  Eggs are a rich source of thiamine, riboflavin, pantothenic acid, folic acids, vitamin B12, biotin, vitamin D, vitamin E, and phosphorus.  Despite the fact that egg yolks have a bad reputation, it’s not entirely deserved.  In a study from the Journal of the American College of Nutrition, they examined 27,000 individuals(20) and found “the daily nutrient intake of egg consumers was significantly greater than that of non-consumers.”  That is, the egg consumers had a greater daily intake of vitamins B12, C, E, and A.  Interestingly, individuals who ate four or more eggs daily had lower blood cholesterol levels than those who ate one egg or less daily. Not only is egg protein great but it’s very affordable.  In a dozen eggs, you get 80+ grams of protein for less than a dollar!  

 

Macronutrients in an omelet (3 large egg whites, 1 large whole egg)

Calories – 206

Protein – 23 grams

Carbohydrate – 2 grams

Fat – 11 grams

 

Fish

Fish is a complete protein that many would rate as the single best protein food source.  Why? Eating fish has some amazing benefits.  Particularly, the healthy fat in fish (eicosapentanoic acid and docosahexanoic acid) is something that you won’t find in our other proteins.  Fish improves your mood, is great for your heart and is an effective anti-inflammatory nutrient.  Just one serving per week will confer these benefits; however, more frequent consumption is even better.

 

Meal Replacement Powders

Sometimes you don’t have time to fix a ‘real’ meal. So the best alternative is to drink a protein powder or meal-replacement powder.  Most of these mixes are high in protein, have moderate to no carbohydrate, and have very little to no fat.  They use three main protein sources: whey, casein, and soy.  

 

Whey

Whey is a complete protein and is particularly high in the branched-chain amino acids (leucine, isoleucine, and valine) and glutamine (an immune-boosting amino acid).  Whey is considered a ‘fast’ protein.(21)  If you eat a serving of whey on an empty stomach, levels of blood amino acids peak about 1 hour afterwards and return to baseline by 3-4 hours.  Thus, whey is a very anabolic protein (i.e., great for muscle building or recovery).  In fact, combining whey protein with a high-glycemic carbohydrate (e.g., maltodextrin, glucose, and sucrose) may be the ideal post-exercise meal.

 

Casein

Casein is the “opposite” of whey. Casein, a ‘slow’ protein, has a lower anabolic effect (31% versus 68%) when compared to whey.  However, casein has a very profound anti-catabolic effect; meaning that casein inhibits protein breakdown.(22)  Because casein is digested slowly, it produces a slow but steady rise in amino acids.  Blood levels of amino acids peak 1 to 2 hours after eating casein (but they don’t get as high as when you eat whey).  But, blood amino acid levels stay elevated for up to 7 hours.  Casein is a great protein to take before going to bed.  Because it’s absorbed slowly, you’ll get a steady flow of amino acids into your body.  That’s good for recovery.

 

Soy

Soy Isolate is the best non-animal source of protein. Though soy is not commonly consumed by Americans, there are various soy products (e.g., soy milk, soy-based protein powders) at your local health food store.  Soy protein contains potent anti-oxidants that provide significant health and anti-cancer benefits.  This may be due to the presence of isoflavones, saponins, phytic acid, and other phytochemicals.  One recent study found that a soy-based meal replacement formula lowered body weight, fat mass, and LDL cholesterol.”

 

Comparison of Some Popular Meal-Replacement Powders

 

Brand/Product Calories Protein Carbohydrate Fat
EAS Myoplex Powder (1 packet) 270 42 g 23 g 3.0 g
GNC Meg-MRP (1 packet) 280 40 g 22 g 3.5 g
Garden of Life (Vegan) (2 Scoops) 280 34 g 30 g 4.0 g
Max Muscle A.R.M. (Recovery) (2 scoops) 250 28 g 32 g 0.5 g

 

How many protein-containing meals should I eat?

As a general rule, try to consume a lean protein source 4-6 times daily (or every 3 hours).  If you don’t have time for a ‘real’ meal, try a protein bar or a meal-replacement shake.  It’s especially important you get protein (and carbohydrates) immediately after you run.

 

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Eat Like a Running Warrior

Eat Like a Running Warrior

Published by on February 8, 2016 | Leave a response

“Eat Like A Pro” Shopping List

Lean Turkey**
Fish (cold-water fish is best such as Salmon or Cod)
Skinless Chicken**
Lean Beef** (Sirloin is best whether ground or a steak)
Bison
Vegetables (dark, rich colors are best)
Whole Oatmeal (not instant)
Organic Eggs
Egg Whites
Whole Fruit for sides, snacks and fruit salsa garnishes
(Apples, Grapes, Pinneapple, Blueberries & Strawberries are great choices).
Ezekiel Bread (or Sprouted Whole Grain Bread)
Quinoa
Brown Rice
Kashi or Cascadian Farm Cereals
Vegetable Tortilla Wraps
Sunflower seeds, Almonds and walnuts (for salads)
Olive Oil
Greek Yogurt
Low-Fat Cottage Cheese
Rice Cakes
Honey
Goat Cheese (for flavoring and salads)
Mineral or Spring Water
Lara Snack Bars, Nice Bars or Clif Bars

Spices and Marinades To Try:

Lemon Pepper Chipotle Seasoning
Tumeric Cinnamon
Curry “Blackened” seasoning
Ground Ginger Cajun Seasoning
Teriyaki Jamacian “Jerk” Seasoning
Butter Buds Chili Powder
Allspice Salsa
Mrs. Dash Lemon Grass
Balsamic Vinaigrette

**Try and purchase the organic brands of meats. Non-organic meats and dairy products are loaded with steroids and antibiotics. Not good!

“Eating Clean” (THE THERMIC MEAL)

Foods You Should Eat Most of the Time
Protein
Fish(salmon, tuna and sashimi are top choices)
Eggs (mostly egg whites, but 3-4 whole eggs/week is fine)
Skinless Chicken
Lean Turkey
Canned Tuna; Try to choose wild caught and low sodium
Whey protein powder with carbs post workout
Almond Milk or Coconut Milk
Lean cuts of beef (Sirloin and Bison are best)
Rice or Pea Pod Protein
Tofu
Legumes (Pinto Beans and Lentils are excellent, nutrient dense choices)

Starchy & Fibrous “Good” Carbohydrates
Fresh or Frozen Whole Vegetables
Beans or Lentils
Whole Oatmeal
Brown Rice
Quinoa
Yams, sweet potatoes
High-fiber, Antioxidant Fruits such as berries, pineapple, watermelon, green apples,
Bananas (excellent potassium)

“Good” Fats
Fat from cold-water fish such as salmon
Olives and olive oil
Almonds, Walnuts & Almond Butter
Avocado
Flax oil
DHA/EPA supplements


Foods You Should Limit Most of the Time

Protein
Fatty meats
Lunchmeats
Whole milk
Processed Cheese
Hot dogs

Carbohydrate
White bread
White Pasta
White rice
Most cereals
Fruit juice
Bagels
Sodas
Pastries
Cookies
Cakes
Candy
Crackers
Pizza
Desserts
Anything made with High Fructose Corn Syrup!
Any drink that contains calories (ie: soda, fruit juice, beer, wine)
Anything with lots of sugar
Anything in a package!

Fat
Butter
Margarine
Fat from fatty meats and lunchmeats
Fat from fried foods
Hydrogenated oils or trans fats (seen in lots packaged foods)
Ice cream

Top 10 “Dos and Don’ts For Competitive Runners

(Compliments of Fast Track, by Suzy Favor Hamilton and Jose Antonio, PH.D.)
#1 DO Educate Yourself
#2 DO Eat More lean, unprocessed protein with every meal)
#3 DO Eat Fat (the good ones)
#4 DO Eat Immediately After Training or Racing
#5 DON’T Eat Like A POW (Prisoner of War)
#6 DON’T Treat Bagels as a Health Food
#7 DON’T Eat for the Western States 100 Mile Race When You’ll Be Racing the 1500m or 5k!!
#8 DON’T Dwell on a Bad Race
#9 DON’T Obsess Over a Certain Number
#10 DON’T Run Just to Run

“Eat Like A Pro” Sample Daily Menu

7:00am: 20 Gram protein shake, granola, (could also use cooked oatmeal or rice cereal), two strips of turkey bacon (or two eggs), natural fruit juice and daily supplements.

9:00am: 20 gram protein Shake

11:00am Plain turkey sandwich (or grilled chicken on a salad with light dressing), and a fresh fruit or veggie.

1:00pm: Apple or Carrots with hummus OR a small cottage cheese or greek yogurt.

3:00pm: 2500mg of Glutamine Powder right before practice in mineral or spring water. Sip on a sports drink such as Accelerade, E ndurox, Enduromax, or Perpetuem during practice.
*Immediately after practice drink a whey protein/carbohydrate mix (Such as ARM (Max Muscle) or Recoverite (Hammer Nutrition) and when home have a Rice Cake with almond butter & honey (to replenish glycogen stores.)

6:00pm Grilled Salmon with chipotle seasoning and fruit salsa, brown rice and mineral water with remaining daily supplements.

10:00pm A slow-release (Casein) protein shake. NO carbs with this shake!

“The Cheat Day or Cheat Meal”
If you like you can eat up to three cheat meals a week. They could be all in one day or you can spread your cheat meals out over the course of the week. (Cheat meals are anything you care to eat.) Note: Spreading your cheat meals out over the course of the week may help you psychologically to feel more satisfied and less deprived!


**Questions? Email Sonja at [email protected] or visit: www.TheRunningWarrior.com

Copyright Protected by Sonja Friend-Uhl 2016

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Performance Nutrition Series References

Performance Nutrition Series References

Published by on February 8, 2016 | Leave a response

References

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  13. Grimsgaard S, Bonaa KH, Hansen JB, Nordoy A. Highly purified eicosapentaenoic acid and docosahexaenoic acid in humans have similar triacylglycerol-lowering effects but divergent effects on serum fatty acids. Am J Clin Nutr 1997;66:649-59.
  14. Raastad T, Hostmark AT, Stromme SB. Omega-3 fatty acid supplementation does not improve maximal aerobic power, anaerobic threshold and running performance in well-trained soccer players. Scand J Med Sci Sports 1997;7:25-31.
  15. Bolster DR, Pikosky MA, Gaine PC, et al. Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. Am J Physiol Endocrinol Metab 2005;289:E678-83.
  16. Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab 2000;10:28-38.
  17. Kerstetter JE, O’Brien KO, Insogna KL. Dietary protein, calcium metabolism, and skeletal homeostasis revisited. Am J Clin Nutr 2003;78:584S-592S.
  18. Melanson K, Gootman J, Myrdal A, Kline G, Rippe JM. Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source. Nutrition 2003;19:409-14.
  19. Scott LW, Dunn JK, Pownall HJ, et al. Effects of beef and chicken consumption on plasma lipid levels in hypercholesterolemic men. Arch Intern Med 1994;154:1261-7.
  20. Song WO, Kerver JM. Nutritional contribution of eggs to American diets. J Am Coll Nutr 2000;19:556S-562S.
  21. Beaufrere B, Dangin M, Boirie Y. The ‘fast’ and ‘slow’ protein concept. Nestle Nutr Workshop Ser Clin Perform Programme 2000;3:121-31; discussion 131-3.
  22. 22. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A 1997;94:14930-5.
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Ideas for Healthy Snacking

Ideas for Healthy Snacking

Published by on January 18, 2016 | Leave a response

Even if you eat three well-rounded meals per day, you will still feel hungry at times, especially during periods of heavy training. What’s the answer? Healthy snacks. Snacking (mid-meals) of nutritious food can keep your energy level high, blood sugar levels constant, your body re-fueled and your mind alert.

Why Healthy Snacking Is Good for You
You may have noticed that you feel hungry more during speed or endurance training. This is natural — during periods of high activity, a person’s body demands more nutrients to replenish lost glycogen stores and repair muscle tissue. Protein and Complex- Carb snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

But you need to pay attention to what you eat. Stuffing your belly with a large 500 calorie smoothie after your workout may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid fat weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and fruits and vegetables. Then combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

Judging Whether Snacks Are Healthy
Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for. Just because something is “all natural” or “pure” doesn’t necessarily mean that it’s nutritious. For example, “all natural” juice drinks or sodas can be filled with sugar (which is, after all, a natural ingredient) but all that sugar means they’ll be high in calories and give you little nutrition.

A granola bar is a good example of a snack that people think is healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package to be sure. Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions. Whatever claims a food’s manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label.

Smart Snacking Strategies
Here are some ways to make healthy snacking part of your everyday routine:

  • Prepare healthy snacks in advance. Did you know that you can make your own granola or
    trail mix? When you make something yourself, you get to control the ingredients and put in what’s good for you! You can also keep plenty of fresh fruit and veggies at home so you can grab them on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the
    servings in bags in the fridge, ready to grab and go.
  • Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or
    baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.
  • Make it interesting. Healthy snacking doesn’t have to be boring as long as you give yourself
    a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
  • Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a chocolate
    protein shake instead of a chocolate bar. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.
  • Read serving size information. What looks like a small package of cookies can contain 2 or
    more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

Don’t slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you’re really feeling hungry, don’t ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.

 

*Contact Sonja for your personal running nutrition consultation!

Treats to Try
Here are a few healthy snacking ideas:
  • Ants on a log — Spread peanut butter on celery sticks and top with raisins.
  • Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a smallamount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
  • Mini pizzas — Spoon pizza sauce onto half a bagel, English muffin, or mini pita. Top with low-fat mozzarella cheese and your favorite veggies and toast or bake at a low setting until the cheese is melted and the bagel is crispy.
  • Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
  • Low-fat pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper.
  • Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.
  • Apple Dips – Slice Crispy Green Apples and Dip them in low-fat almond or peanut butter.
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Supplement Strategies

Supplement Strategies

Published by on January 18, 2016 | Leave a response

This is the fourth article in the Running Warrior Performance Nutrition Series

By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach

Level 1 – Beginner
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
For women, take a calcium supplement (1000 mg/day) if you do not consume dairy foods regularly.
Consume a post-workout protein-carbohydrate shake immediately after training or races
Consume a sports drink during training (e.g. Enduromax, Accelerade, Gatorade, etc.)

Level 2 – Intermediate
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
Consume a post-workout protein-carbohydrate shake immediately after training or races (100-350 calories) Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.
Consume fish oil (2 grams daily); alternatively, eat fish 2-3 times per week
Consume branched-chain amino acids (5-10 grams daily)
Consume caffeine (5 mg per kg body weight) 30 min prior to training.

Level 3 – Advanced
Take one multivitamin daily (e.g. Vitacell by Max Muscle, Mega by GNC, Centrum, One-a-Day, etc)
For women, take a multivitamin that contains iron
Consume a post-workout protein-carbohydrate shake immediately after training or races (100-350 calories) Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.
Consume fish oil (2 grams daily)
Consume branched-chain amino acids (note: leucine is especially important) (5-10 grams daily)
Consume caffeine (5 mg per kg body weight) 30 min prior to training.
Consume beta-alanine (3-6 grams daily; take in 3 to 4 divided doses [e.g. consume 800 mg, three to four times daily with food]).
Consume glutamine post-workout (5-10 grams)
Consume a pre-workout ‘cocktail’ of carbohydrate and protein or amino acids (e.g. mix 1 small teaspoon of whey protein with your favorite fruit juice and consume it 15 min pre-workout).

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Easy Checklist for Pre, During, and Post-Race Nutrition

Easy Checklist for Pre, During, and Post-Race Nutrition

Published by on January 18, 2016 | Leave a response

This is the third article in the Running Warrior Performance Nutrition Series

By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach

 

Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING.

Pre-Race
3 or more hours prior to the race
Eat a low-glycemic, low-fat, low-protein, low-fiber meal.
Example 1: half a banana with a teaspoon of peanut butter
Example 2: ½ cup of oatmeal with blueberries on top and half-cup of milk
Example 3: 1 pancake made with oat bran, oatmeal, and egg whites. (use honey or stevia for sweetener if desired)

15 minutes or less prior to the race
Consume a high-glycemic carbohydrate, drink fluid or use a gel washed down with about 4 oz of water to quench thirst (don’t overhydrate yourself)
Examples: Accelerade, Cytomax, Enduromax, Perpetuem, Accel Gel, Hammer Gel, GU

During the race
If it is less than 60 min in duration – water
If it is more than 60 min in duration – sports drink with protein (Enduromax, Perpetuem, Accelerade); 2nd best option is a standard sports drink such as Gatorade or Powerade

Post-race
Consume a post-workout carbohydrate-protein shake IMMEDIATELY AFTER THE RACE!!!
Examples: Recoverite (Hammer Nutrition), ARM (Max Muscle), Enduromax Recovery, Gatorade Recover, Whey Protein powder mixed with OJ, 16 oz of Chocolate Milk, etc.

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Nutrient Timing!

Nutrient Timing!

Published by on January 18, 2016 | Leave a response

This is the second article in the Running Warrior Performance Nutrition Series

 

By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach

 

If there’s one thing, just one dietary strategy that ALL runners should utilize, it’s the following:

Consume a post-workout carbohydrate-protein containing beverage immediately after training or competition.

If you forget all the rules of clean eating, if you can’t figure out why eating unprocessed carbohydrates is healthier for you than Twinkies, if you would rather die in a flaming plane crash than eat “healthy,” then at the very least follow the above advice.
We’d suggest getting in at least 20 grams of protein, preferably the “fast absorbing” protein such as whey mixed with some healthy, nutrient-filled carbohydrate such as bananas, mangoes or your favorite fruit. Put it in a blender, mix it, and drink it as soon as you can after training.
Now some of you might say you’re just not very hungry after training. And you’d much rather sit and relax, watch videos on YouTube or just chat with your friends on Facebook. Clearly, it’s your choice. But you’ll be missing out on a “window” of time in which your body just craves nutrients. If you miss out on this precious window, your recovery and subsequent performance will be affected negatively.

It’s All About Timing
What you’ve just read is the new science of nutrient timing. Scientists have figured out that when you eat or drink is as important as what you put in your body. For instance, there’s research which proves that taking a carbohydrate-protein supplement immediately after training increases lean body mass more than if you wait 2 hours after exercise. And that’s even if you eat the same total calories throughout the day!
That’s just a glimpse of nutrient timing science. There are strategies you can use before, during, and after training to maximize performance and recovery. Let’s go through each of these. Believe us, this works!

Pre-Exercise Feeding
Taking a carbohydrate-containing supplement prior to exercise has been shown to improve performance. This is actually a strategy you could use prior to a long training run or before a cross-country race. Let’s look at some of the science behind this.
A study from the Georgia Institute of Technology took 12 highly trained male distance runners and had them drink either water, a 6% or an 8% carbohydrate-electrolyte drink (1 liter) before and during exercise.(1) They had them do a 15 km run. They found that the runners who took either the 6% or 8% carbohydrate-electrolyte containing drink improved the final 1.6 km of the run! Thus, it seems that the effect of taking the beverage was towards the end of the run, when you tend to be the most fatigued.
Another study by one of the pre-eminent sports nutrition scientists, Dr. Rick Kreider, looked at carbohydrate use in U.S. National Field Hockey Team members.(2) Seven members of the team were given a carbohydrate drink containing 1 g/kg of carbohydrate four times per day while seven other team members ingested a placebo for seven days of intense training. They found that “carbohydrate-supplemented group had a greater total energy intake, carbohydrate intake, and change (pre vs. post) in time to maximal exhaustion following training while reporting less post-practice psychological fatigue.”

The choice of sugar during exercise
Glucose, sucrose, and maltodextrin are good sources for during exercise feeding.
Fatigue is often delayed by 30-60 minutes when you consume these sugars. Interestingly, fructose ingestion is to be avoided because it may cause gastrointestinal distress. Clearly, taking carbs prior to exercise could be of benefit. Right before a long training run or hard intervals on the track might be the best application of this strategy.

What should I take during a training run?
The answer? If you run longer than one hour, a sports drink is better than water. But a sports drink with protein is better than a ‘regular’ sports drink (that contains only carbs, electrolytes, and water).

In one study seven well-trained male cyclists exercised at either 45 or 75% VO2 max while receiving a placebo, a 10% liquid carbohydrate supplement (3 x 18 g/hour), or a solid carbohydrate supplement (2 x 25 g/hour). (3)

They pedaled for 124 minutes and then did a second set for 190 minutes followed by a ride to exhaustion at 80% VO2 max. The time to exhaustion for the liquid (233.4 min) and solid carbohydrate (223.9 min) trials did not differ; however, both carbohydrate-eating groups lasted longer than the placebo (202.4 min). So in this case, it may not matter what kind of carbohydrate (solid vs. liquid) you ingest, but it clearly is better than taking nothing.

Even though this study was in cyclists, the same principles apply to runners. However, newer research shows that having protein (even a little amount) added to that sports drink is even better! Athletes rode 29% to 40% longer when consuming the CHO+P (Carbohydrate + Protein) beverage (e.g. Accelerade) than the CHO beverage (e.g. Gatorade). The CHO+P group also had less muscle damage. The study’s scientists concluded that “a carbohydrate beverage with additional protein calories produced significant improvements in time to fatigue and reductions in muscle damage in endurance athletes.”(4)

You better take a post-workout carbohydrate-protein beverage!
This is one of the best pieces of dietary advice. We highly recommend it! Even if you have no appetite, you better get some nutrients in your stomach. Here’s some evidence to back it up.

A study from the great state of Texas (University of North Texas) compared the consumption of a carb-protein beverage (Endurox R4; 53 g carbs, 14 g protein, 1.5 g fat, added vitamins, minerals, aminos) versus Gatorade (21 g carbs, zero protein or fat) immediately after exercise (2 hours of biking at a moderate intensity) and then again at 2 hours post-exercise.(5) The researchers found that 1) time to exhaustion was 55% greater in the carb-protein group, and 2) the amount of muscle glycogen that was stored was 128% greater. According to these researchers, “…recovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement.” Other studies have found similarly good results! For instance, a study by Roy et al. showed that “post-exercise supplementation improved time to exhaustion during a subsequent bout of endurance exercise.”(6)

Recovery after exercise is one of the keys to a long and healthy running lifestyle. For those of you who are talented enough to make a living at it, it’s absolutely critical that you optimize your recovery via the correct supplementation. If you’re just a recreational runner, it’s still important for helping you feel better.
In essence, these are the key points to consider for post-workout recovery.

Restore Fluids and Electrolytes – this is why it’s best to consume a beverage rather than whole foods.
Replenish Muscle Glycogen – that’s why you need carbs. And that means simple sugars or high-glycemic carbs! This is the one time you want to eat the high-glycemic stuff.
Repair Skeletal Muscle Fibers – that’s why you need to consume protein and amino acids.

Bottom Line
Prior to running, consume a high-glycemic carb (any of the race gels will do) 5-10 minutes before the event. Make sure you experiment with this during training first. Don’t try this at a race until you’ve seen how your body responds during practice (this applies to ALL nutritional suggestions). During exercise, it might help offset fatigue if you consume a sucrose, glucose, or maltodextrin containing drink (any of the sports drinks might help) whereas fructose is to be avoided; a sports drink with added protein is best during exercise. Right after training or competition, try to get in about 250 calories (carb-protein combo is best). This will translate into speedier recovery.

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Eat Clean, Lean and Green!

Eat Clean, Lean and Green!

Published by on January 18, 2016 | Leave a response

This is the first article in the Running Warrior Performance Nutrition Series

By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach

  1. Eat Clean – limit your intake of processed foods (i.e. if it is in a package, it’s processed).
  2. Eat Lean – choose protein sources that are lean (the exception is fish; eat lots of fatty fish…if you are not a vegetarian).
  3. Eat Green – eat as much fresh fruits and vegetables as you can!

 

Foods You Should Eat Most of the Time (2 out of 3 meals should be ‘clean’)

Protein Carbohydrate Fat
Wild Caught Fish   

Local Farm Eggs (mostly egg whites; but 3-4 whole eggs/week is fine)

Skinless Organic Local Farm Chicken Breast

Canned Tuna (Wild Caught)

Milk Protein (Whey protein, Casein protein; seen mainly in protein powders and ready-to-drink protein shakes)

Almond, Cashew or Coconut Milk

Lean Cuts of Grass Fed (Local Farm) Beef

Rice, Hemp, or Isolated Soy Protein (in protein powders or drinks)

 Fresh Vegetables and Fruits of All Varieties

Dry Beans (Soaked first is best!)

Steel Cut Oatmeal

Brown Rice

*Whole Grain Pasta

*Whole Grain Bread

Veggie or Rice Flour Pasta

Quinoa

Millet

Amaranth

Lentils

Yams, Sweet Potatoes

High Fiber Fruits

*IF No Gluten Sensitivity Issues

 Fat from cold water fish

Olives and olive oil

Almonds, Walnuts, Almond butter

Flax Seed & Flax Seed Oil

DHA/EPA supplements

CLA

Avocado

Coconut Oil

Foods You Should Limit Most of the Time

Protein Carbohydrate Fat
Fatty meats

Processed meats (Hot Dogs, lunch meats)

Sulfates

Whole milk & Whole Milk Products

 White bread

White Pasta

White rice

Most Cereals

Fruit juice

Bagels

Sodas

Pastries

Cookies

Cakes

Candy

Crackers

Any drink that contains calories Anything with lots of sugar

Anything in a package!

 Butter

Margarine

Fat from cold cuts, fatty meats

Fats from fried foods

Hydrogenated oils or trans fats (seen in lots of packaged goods)

Whole Ice cream

 

Turn yourself into a professional eater

You’re thinking we’ve lost our minds.  A professional eater?  Really, it’s just an analogy.  If you’re on a full ride (e.g., track scholarship) during your collegiate career, you basically need to treat your body as your meal ticket.  Train like it’s your job.  And at the same time, eating (or how you fuel your body) is part of that job.  Just as you wouldn’t fuel up a race car with cheap gas, why would you fuel up your own body with junk food?  Treat your body like it’s a race car.  Give it the best fuel.  Hence, treat eating like it is part of your job.  Don’t skip your meals, especially breakfast.  Eat 5-6 small meals per day.  Eat small meals, eat frequent meals.  Grazing is better than gorging.  Eat lean protein sources.  Eat healthy fats.  Eat unprocessed carbohydrates.  Eat like it’s your job!

 

The cheat day or cheat meal

Aha!  This will be your favorite day.  Pizza, cheesecake, ice cream, and a bag of chips.  Yes, eat these ‘junk’ foods and don’t feel bad about it.  It’ll give you a break from the monotony of eating clean most of the time.  There are two ways you can do this.  Some people prefer to have cheat meals; others like to have entire cheat days!  

Let’s say you eat 5 times per day; that’s 35 meals per week.  If you had a cheat day on Saturday, that would be 5 cheat meals out of 35 meals for the entire week.  Then you’ll have to eat like a saint the rest of the week.  Probably an easier method is to have one cheat meal every day or other day.  It’s spread out over the week and it might seem like you’re getting more cheat meals in than someone who does this on one day only.  

If you’re the type of person who is a perfectionist, you might find it hard to have a cheat meal.  You tell yourself, I’ve been eating so well, training smart, running fast, and my performance is constantly improving.  Why should I cheat?  Well the answer is, you don’t have to cheat.  Psychologically, cheating gives you a mental break from having to be ‘perfect’ all the time.  And one cheat meal per week is not going to adversely affect your training or performance.  Our advice:  have a cheat meal every now and then.  Maybe it’s not once a week; maybe it’s once per month.  But do it.  You’ll be happier for it!

 

Parties and Holidays

You’re about to go home for the Thanksgiving holiday and you know what your mom has in store for you; unlimited turkey, gravy, buttered rolls, pumpkin pie, desserts, and a veritable smorgasborg of food.  Should you pig out and chalk it up as a cheat day or days?  Rather than being a party-pooper or the one who always has to eat perfectly, enjoy the holidays.  If you want a hefty serving of apple pie, go on ahead.  Thanksgiving is only once a year.  Besides, it’s the most celebrated day of food gluttony.  So celebrate.  But, before the Thanksgiving holidays, make sure that your meals are as clean as a whistle.  For instance, if you know that on Thanksgiving weekend, you’ll be eating non-stop from dusk to dawn, then in the preceding two weeks, you should refrain from having a cheat day or meal.  Eat clean for those two weeks knowing that there’s a reward when you get home for the Thanksgiving break.  

What about parties? Again, depending on what stage of training you are, you can always let yourself have some fun at a party; eat chips, soda, etc.  But the days prior to that, just make sure you eat clean.  So it’s all a matter of balancing when you eat clean and when you cheat.  I guess you could live the life of perfection and never cheat.  You’ll be the lone soul at the dinner table on Thanksgiving insisting that you eat skinless chicken breast with broccoli.  And you know what, that’s no fun.  And besides, it’s boring.

Download all of the articles in a printable version here

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Performance Fueling Recipe Book

Performance Fueling Recipe Book

Published by on January 18, 2016 | Leave a response

The Performance Fueling Recipe Book for Running Warriors

47 Metabolism Accelerating Recipes to fuel your runs and keep you a strong, lean running machine!

Pumpkin Custard Pie
(Serves 6)

Ingredients for Filling:
1-1/2 cups soymilk
4 tablespoons cornstarch
1-1/2 cups cooked pumpkin
1/2 cup raw sugar or other sweetener
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves

Ingredients for Fat-free pie crust:
(makes one 9” crust)
1 cup Grape Nuts cereal
1/4 cup apple juice concentrate

Directions for the filling:
Preheat the oven to 375° F.
In a large bowl, whisk together the soymilk and cornstarch until smooth, then blend in remaining ingredients.
Pour into pie shell (recipe follows) and bake for 45 minutes, or until firm. Cool before cutting.

Directions for Fat-free pie crust:
Preheat oven to 350° F.
Mix the Grape Nuts and Apple Juice concentrate.
Pat into a 9” pie pan. Bake for 10 minutes, and then cool before filling.

Nutrition Information per Slice:
203 calories
3.6g protein
47g carbohydrate
0.6 g fate
3% of calories from fat
0 mg cholesterol
347 mg sodium

Cheese Stuffed Meat Loaf
(Serves 5 to 6)

Ingredients:
2 tablespoons olive oil
3/4 cup finely chopped onion
1/2 cup finely chopped celery
2 teaspoons minced garlic
1/2 cup minced Italian parsley
1 teaspoon salt
1/4 teaspoon pepper
1 3/4 teaspoons chili powder
1 1/4 teaspoons cumin
3/4 cup salsa
2 eggs
1 1/2 pounds lean ground beef or a mix of lean ground beef and ground turkey
3/4 cup bread crumbs
1/4 pound sliced mozzarella cheese

Directions:
Preheat the oven to 350º.

In a skillet, sauté the onion, celery, garlic, and parsley in the oil over moderate heat until softened but not browned. With a slotted spoon, transfer the vegetables to a large bowl.

Add all remaining ingredients, except cheese, to the vegetables. Mix well with your hands.

Transfer half the mixture to a 9- by 5-inch loaf pan. Place mozzarella slices on top, then cover with the rest of the meat mixture.

Bake for 75 to 80 minutes or until a meat thermometer reads 170º.

Cheesy Chicken Broccoli Soup
(Serves a whole army)

Ingredients:

1 Cup finely chopped onion
1 Cup sliced Mushrooms
3 T Extra Virgin Olive Oil
6 Cups Chicken Stock
1 10z Pkg No Yolks Wide Egg Noodles
1 Cup diced Cooked Chicken (White Meat Only)
1 Head Chopped Broccoli (or Asparagus)
3 Cups Skim Milk
1 pkg low-fat Cheddar Cheese

Directions:

In a large pot, sauté the onions and mushroom in the olive oil until tender.
Add the Chicken Stock and bring to a boil.
Once boiling, at the noodles, boil for 5 minutes.
Add the diced chicken and broccoli and let cook for 5 minutes.
Remove from heat and add the skim milk and cheese.
Stir to melt the cheese and serve.

Cherry-Vanilla Breakfast Smoothie
(Serves 4)

Ingredients:

1 Cup Nonfat Milk
2 Cups Unsweetened Frozen Cherries
2 Cups Frozen Raspberries
2 Cups Frozen Low fat Vanilla Yogurt
½ Teaspoon Vanilla Extract
2 Scoops Shaklee Vanilla Cinch Shake Mix
2 Cups Ice

Directions:

Combine all ingredients in a blender and pulse until smooth. Serve immediately

Three-Cheese Vegetable Quesadillas
(Serves 4)

Ingredients:

½ Cup Grated Part-Skim Mozzarella Cheese
½ Cup Crumbled Feta Cheese
2 Teaspoons Crumbled Blue Cheese
1 Teaspoon Olive Oil
2 Medium Tomatoes, Diced
6 Scallions, Diced
1 Jalapeno Pepper, seeded and diced
2 Gloves Garlic, Minced
1 Teaspoon Chopped Fresh Oregano or ½ teaspoon dried
3 Tablespoons Chopped Fresh Cilantro
8 Whole-Wheat Tortillas

Directions:

Combine cheeses in a bowl; set aside.

Heat oil in a large nonstick skillet over medium heat. Add tomatoes, scallions, jalapeno, garlic, and oregano and cook 2 minutes, until fragrant, stirring frequently. Stir in cilantro. Remove vegetables from pan; set aside.

Return skillet to heat and add 1 tortilla. Top ½ of tortilla with 2 tablespoons each of cheese mixture and vegetable mixture. Fold over untopped side and cook 1 minute per side, until cheese melts. Remove from pan and cover with foil to keep warm. Cut each quesadilla into 3 wedges and serve warm.

Chocolate Banana Pudding Crunch

Ingredients:

1 packet Chocolate Jell-O fat free, sugar free instant pudding
2 servings of Shaklee Instant Soy Protein
1 medium banana, sliced
¾ c. Shaklee Fiber Crunch

Directions:

Prepare pudding as directed. Stir in protein powder in along with mix. Refrigerate.
When done, add in sliced banana and fiber crunch. Enjoy!

Patty’s Homemade Chili

Ingredients:

1lb ground organic ground beef, turkey or tofu**
32 ounce can organic crushed tomatoes or plum tomatoes
8 ounce can organic tomato paste
16 ounce can organic tomato sauce
8 ounce can organic red kidney beans
8 ounce can organic black beans
1 green pepper, finely chopped
1 red pepper, finely chopped
1 yellow pepper, finely chopped
1 yellow or purple onion, finely chopped
4 ounces mushrooms, finely chopped
3 Garlic cloves, minced
Loads of the following spices:
Cumin
Cayenne pepper
Chili powder
Black Pepper
Hot Sauce
Stevia (all-natural sweetener) – to taste

Directions:

Pre-cook your protein selection. Place all other ingredients in a pot. Add protein, cook and simmer for 2 hours. Enjoy ☺

** If you choose to use tofu use 2 blocks.

Holly’s Healthy Bean Dip

Ingredients:

8 ounce can organic red kidney beans
8 ounce can organic black beans
8 ounce can organic white beans
8 ounce can of organic yellow corn
½ green pepper, finely chopped
½ red pepper, finely chopped
½ yellow pepper, finely chopped
½ yellow or purple onion, finely chopped
1 garlic clove, minced
The following spices (to taste):
Cayenne pepper
Chili powder
Black Pepper
Hot Sauce

Directions:

Place all ingredients into Crockpot cook until ingredients simmer down and form a paste like dip (approximately 1 hour). Enjoy ☺

Reese’s Peanut Butter Cup

Ingredients:

4 ounces organic non-fat yogurt
4 ounces organic cottage cheese
1 scoop Chocolate Cinch Meal Replacement Powder
1 tbsp. All natural Peanut butter
1 tbsp. Crushed nuts
½ tbsp. Sugar free chocolate pudding

Directions:

Mix yogurt, cottage cheese, Cinch, PB, Pudding in a bowl. Sprinkle nuts on top and freeze for 10 minutes. Enjoy this delicious treat!

Peanut Butter Cup Oatmeal

Ingredients:

½ cup uncooked oatmeal
1 tbsp. All natural peanut butter
½ cup low sugar chocolate milk
1 scoop chocolate Cinch Meal Replacement Powder

Directions:

Mix all ingredients in bowl. Microwave for 2 minutes or until thick. Enjoy!

Spinach, Red Pepper & Feta Omelet

Ingredients:

3 egg whites
1 whole organic egg
1 handful fresh spinach
½ red pepper
½ cup mushrooms
½ cup onions
1 ounce feta cheese

Directions:

Stir-fry the chopped onions, mushrooms, peppers in a skillet coated with olive oil cooking spray on medium-high heat for 5 minutes, or until things begin to brown. Add the spinach and stir for about 30 seconds, just until the spinach becomes dark green and condensed.

Add the beaten eggs. Wait a couple of minutes until you see bubbles starting to form around the edges of the eggs, then lift a portion of the eggs with a spatula, allowing the runny eggs on top to flow beneath the part that you lifted with the spatula. When the bottom of the omelet is solid again, flip the omelet. After flipping the omelet, add the feta of cheese to the top, still exposed in the skillet, and then fold the omelet over to cover the contents, then slide it onto a plate and enjoy!

Barley Beef Soup
(Serves 8)

Ingredients:

1-1/2 Lb boneless beef chuck
6 cups water
1-1/2 cups sliced celery
1-1/2 cups sliced fresh mushrooms
1 cup sliced carrots
1 cup chopped onion
1 teaspoon salt
1 teaspoon dried rosemary, crushed
1/2 teaspoon pepper
1 clove garlic, minced
1 6-ounce can tomato paste
1/2 cup quick-cooking barley

Directions:

Trim fat from meat; cut meat into 1/2-inch cubes. In a Dutch oven combine meat, water, celery, mushrooms, carrots, onion, salt, rosemary, pepper, and garlic. Bring to boiling; reduce heat. Cover for 1 to 1&1/4 hours or till meat is tender. If necessary, skim fat.

Stir in tomato paste and barley. Return to boiling; reduce heat. Cover and simmer about 10 minutes or till barley is done.

Prep Time: 23 min.
Cook Time: 1 1/4 hrs.

Nutritional Information per Serving:
232 calories
20g protein
25g carbohydrate
6g fat
51mg cholesterol
657mg sodium
752mg potassium

Cappuccino Delights
(Serves 5)

Ingredients:

4 teaspoons instant coffee
1 tablespoon hot water
1½ cups skim milk
1 (4 serving size) package sugar-free instant chocolate or vanilla pudding
½ teaspoon ground cinnamon
1 cup lite whipped topping
2 chocolate wafers, crushed

Directions:

In a medium bowl, dissolve coffee in water. Add milk, pudding mix, and cinnamon. Beat with wire whisk 1 to 2 minutes. Let stand about 5 minutes or until thickened. Stir in whipped topping. Spoon ½ of pudding into 5 dessert dishes. Sprinkle with crushed cookies. If desired, garnish with additional 1 tablespoon of whipped topping. Refrigerate until ready to serve.

Nutritional Information per Serving:
111 calories
3.2g fat

Easy Apple Cobbler
(Serves 6)

Ingredients:

¼ cup light margarine
4 cups peeled & sliced apples (or peaches)
½ cup of sugar
1 tablespoon plus ⅔ cup of all-purpose reduced-fat baking mix
½ teaspoon of cinnamon
2 tablespoons of firmly packed brown sugar
3 tablespoons of skim milk

Directions:

Spray 1 quart shallow baking dish with nonstick cooking spray. Combine apples, sugar, 1 tablespoon baking mix and cinnamon. Put in baking dish. In a mixing bowl mix ⅔ cup of baking mix with brown sugar. Cut the margarine in with a fork until the size of peas. Sir in milk. Drop by spoonfuls onto apples. Bake in a 400º preheated oven for 30 minutes or until toothpick inserted comes out clean. Let stand about 5 minutes.

Nutritional Information per Serving:
161 calories
5g fat

Fiesta Pasta & Tuna Salad
(Serves 4)

Ingredients:

8 ounces tricolor corkscrew pasta
16 ounces green beans, trimmed and cut into 2-inch pieces
1 medium red onion, thinly sliced (about 1 cup)
⅔ Cup reduced-fat Italian salad dressing
¼ cup chopped fresh parsley
¼ cup chopped fresh basil
1 cup cherry tomatoes cut in half
2 cans (6⅛ounces each) tuna packed in water, drained and flaked.
Fresh basil sprigs for garnish

Directions:

Cook pasta according to package directions, but eliminate salt. About 7 minutes before pasta is done, add green beans to pot. Remove pot from heat and add onion. Drain in colander and rinse under cold water. Drain again.
While pasta mixture is draining, combine dressing, parsley, and chopped basil in large serving bowl. Mix well.
Add pasta mixture to dressing mixture. Add tomatoes and tuna. Toss to coat. Garnish with basil sprigs and serve.

Hint:

This recipe provides a complete meal.
Tricolor corkscrew pasta and tuna provide a colorful, festive, cool salad dish with carbs, protein, and low fat. Prepare and cook in 30 minutes!

Fish Fillets
(Serves 4)

Ingredients:

¼ cup of fresh bread crumbs
¼ cup yellow cornmeal
½ teaspoon paprika
½ teaspoon dried thyme
¼ teaspoon grated lemon peel
¼ teaspoon salt
⅛ teaspoon black pepper
1 egg white
4 cod, scrod, or haddock fillets (about 5 ounces)
Lemon wedges and fresh thyme sprigs for garnish

Directions:

Preheat oven to 425º F. Place oven rack in lowest level. Spray a nonstick backing sheet with vegetable cooking spray. Set aside. On a sheet of waxed paper, combine the bread crumbs, cornmeal, paprika, dried thyme, lemon peel, salt, and pepper. Mix well. In a shallow bowl, lightly beat egg white, draining off excess, and then dredge in bread crumb mixture, turning to coat. Place on prepared baking sheet. Bake until bottom of fish is golden brown, about 7 minutes. Turn fillets and bake until just cooked, about 5 to 6 minutes. Garnish with lemon wedges and thyme, serve.

Hint:

This recipe works great with shrimp too. Substitute 1¼ pounds of shelled medium shrimp fro fillets and use ½ teaspoon of dried tarragon instead of thyme. Reduce cooking time to 5 minutes each side

To complete this meal, add baked French fries and cole slaw made with low-fat dressing. These fillets are crisp on the outside, moist on the inside. “Oven-fried” fish to give you that deep fried taste without the fat. Prepare and cook it in less than 30 minutes.

Peach Yogurt Shake
(Serves 2)

Ingredients:

1 cup nonfat vanilla yogurt
1 ripe peach
½ cup cranberry juice
½ teaspoon vanilla extract

Directions:

In blender combine all ingredients. Cover and blend until smooth.

Nutritional Information per Serving:
150 calories
1g fat

Southwestern Chicken
(Serves 6)

Ingredients:

1 8-ounce can tomato sauce
1/2 cup orange juice
1/2 cup finely chopped onion
2 tablespoons raisins tablespoons chopped pimiento
1/2 teaspoon dried oregano, crushed
1/2 teaspoon chili powder
1 clove garlic, minced
12 ounces boned skinless chicken breast halves, cut into 1 -inch pieces
2 teaspoons cornstarch
1 tablespoon water
1/4 cup snipped parsley
3 cups hot cooked rice
Several dashes bottled hot pepper sauce

Directions:

In a large skillet combine tomato sauce, orange juice, onion, raisins, pimiento, oregano, chili powder, garlic, and hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 5 minutes. Stir in chicken; return to boiling. Cover and simmer 12 to 15 minutes more or till chicken is tender and no longer pink. Meanwhile combine cornstarch and water. Stir into skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more.
Toss parsley with rice. Serve chicken mixture over rice.

Prep Time: 7 minutes
Cook Time: 19 minutes

Nutritional Information per Serving:
122 calories
21g protein
35g carbohydrate
2g fat
49mg cholesterol
277mg sodium
430mg potassium

Spicy Garlic Shrimp
(Serves 4)

Ingredients:

1 pound fresh or frozen shrimp
1 tablespoons water
2 tablespoons catsup
1 tablespoon soy sauce
2 tablespoon dry sherry or rice wine
3 teaspoons cornstarch
1 teaspoon honey
1/2 teaspoon crushed red pepper
I teaspoon grated gingerroot
Or 1/4 teaspoon ground ginger
1/2 cup sliced green onions
4 cloves garlic, minced
1 tablespoon cooking oil or peanut oil
Hot cooked rice (optional)
Fresh or frozen pea pods, cooked (optional)

Directions:

Thaw shrimp, if frozen. Peel and de-vein shrimp; cut in half lengthwise.
Set aside. In a mixing bowl stir together water, catsup, soy sauce, rice wine or dry sherry, cornstarch, honey, crushed red pepper, and ground ginger, if using. Set aside. In a large skillet or wok stir-fry green onions, garlic, and fresh grated gingerroot, if using, in hot oil for 30 seconds. Add shrimp. Stir-fry 2 to 3 minutes or till shrimp turn pink; push to sides of skillet or wok. Stir catsup mixture; stir into center of skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir sauce and shrimp together.
If desired, serve with hot cooked rice and pea pods.

Prep Time: 25 min.
Cook Time: 5 min.

Nutritional Information per Serving:
155 Calories
8g protein
8g carbohydrate
5g fat
129mg cholesterol
473mg sodium
250mg potassium

Sue’s Pasta with Roasted Pepper Sauce
(Serves 4)

Ingredients:

1 teaspoon olive oil
2 cups onion, chopped
4 cloves garlic, minced
½ teaspoon fennel seeds, crushed
2 28 ounce cans No-Salt Added whole tomatoes undrained and chopped
1 pound of red peppers roasted and peeled (see directions)
1 pound of green peppers roasted and peeled (see directions)
1 pound of yellow peppers roasted and peeled (see directions)
½ teaspoon salt and fresh ground pepper to taste
½ bunch thinly sliced fresh basil
4 cups cooked pasta

Directions:

Sauté onion, fennel seeds, and garlic in olive oil until tender, about 5 minutes, stirring occasionally. Add tomatoes, bring to simmer.
Add pepper strips, salt, and pepper, and half of the basil. Simmer on low heat, stirring occasionally, about 45 minutes.
Serve over pasta, sprinkle with remaining basil and fresh grated parmesan cheese.

Directions for Roasting Peppers:

Cut peppers in half lengthwise; discard seeds and membranes. Place peppers, skin side up on a foil lined baking sheet, flattened with palm of hand.
Broil (close to heat) until blackened and charred (about 10 minutes)
Place in zip-lock heavy-duty plastic bag, seal and let stand about 15 minutes or so. Remove from bag, peel and discard skins.

Hint:

Roasting peppers takes a little bit of time, but it is well worth it for the flavor! Use roasted peppers on sandwiches too! Drink a glass of milk to complete this meal

Sweet Pepper Chicken Stir Fry

Ingredients:

1 8 ounces boned skinless chicken breast halves
3 tablespoons soy sauce
1 tablespoon dry sherry
Nonstick spray coating
1 medium onion, cut into wedges
2 medium green or sweet red peppers, thinly sliced
1 1/2 cups sliced fresh mushrooms
1 tablespoon cooking oil
1 teaspoon grated gingerroot
1 8-ounce can bamboo shoots, drained
1/4 cup chicken broth
1 teaspoon cornstarch

Directions:

Cut chicken into 1/2-inch pieces. Place in a bowl; stir in soy sauce and sherry. Let stand for 30 minutes. Spray a cold wok or large skillet with nonstick spray coating; preheat over medium-high heat. Add onion; stir-fry 2 minutes. Add peppers; stir-fry 1 minute. Add mushrooms; stir-fry about 1 minute more or till vegetables are crisp-tender. Remove vegetables from wok or skillet; set aside.

Drain chicken, reserving the marinade. Add oil to wok. Add gingerroot; stir-fry 15 seconds. Add half the chicken; stir-fry 3 to 4 minutes or till no longer pink. Remove. Stir-fry remaining chicken for 3 to 4 minutes or till no longer pink. Return all chicken, vegetables, and bamboo shoots to wok; push from center of wok.

Stir broth, cornstarch, and 1/4 teaspoon pepper into reserved marinade; add to wok. Cook and stir till slightly thickened; toss gently to coat chicken mixture. Measure and refrigerate 2 cups mixture for Chinese Burritos.
Serve remaining mixture while hot.

Asian Beef (or Chicken) Stir-Fry
(Serves 4)

Ingredients:

1 pound (500 grams) boneless beef sirloin steak (or 3 large chicken breasts), cut into thin strips.
2 tsp minced garlic
1 package of frozen stir-fry vegetables (750 grams) (or cut your own)
½ cup of Kraft Asian Sesame Dressing
¼ cup of lite soy sauce
3 cups of hot cooked long grain rice (brown is best for getting a six pack, not flavor!)

Directions:

Heat a large nonstick skillet wiped with olive oil on medium-high heat.
Add meat and garlic; stir-fry for 2 minutes.
Add vegetables, dressing and soy sauce; stir-fry an additional 3 minutes or until everything is cooked through.
Spoon rice into serving platter; top with meat mixture.

Hint:

Everybody loves stir-fry! There is a ginger flavor from the dressing that is super! This is a good one for making a double or triple recipe and keeping it in your fridge. This way when you are really hungry you can still stick with your diet by eating already prepped food right from the fridge. Overall, it’s a great post workout snack. A little too high in carbs for frequent meals. This makes an excellent mass builder for off-season or a high carb day meal

Prep Time: 10 minutes
Cook Time: 10 minutes

Nutritional Information per Serving:
11 g Fat
55 g Carbs
32 g Protein

Shaklee Cinch Recipe: Chocolate Berry Parfait
(Serves 2)

Ingredients:

1 single serve packet of Shaklee Cinch Shake mix, chocolate flavor
8 oz. Plain non-fat yogurt
8 oz. fresh blueberries and raspberries, rinsed and mixed
1 small banana, sliced

Directions:

First mix together the yogurt and Shaklee Cinch shake mix thoroughly, then let sit in the freezer for a short while to “firm up” – how firm you like your parfait is a personal preference, but I let mine sit for 20 minutes or so.
Next, rinse and mix the blueberries and raspberries – you can slightly crush them if you like a juicy mixture, but since raspberries are naturally pretty sweet I don’t add any sugar or sweetener.
Serve the sliced banana and berries over top of the chocolate-yogurt mixture and enjoy!

I have to admit I really enjoy a decadent treat now and then! However, I’ve taken to creating my own treats so that they are healthier without sacrificing a sinful taste.
One of my favorite after dinner desserts (but only if I’ve been “good” that day with my diet) is a yogurt-based parfait made with fresh berries and Shaklee’s Chocolate Flavor Cinch Shake mix. The Cinch Shake mix adds both extra protein and extra fiber, which makes the dish both filling and satisfying

Hint:

I prefer the plain, non-fat yogurt to keep this dessert as healthy as possible, but you can use any brand of vanilla low fat/low sugar yogurt as well.

Shaklee Cinch Recipe: Chocolate Orange Smoothie

Ingredients:

2 scoops Shaklee Cinch Shake Mix (chocolate) (or 1 packet of the Cinch Shake Packets)
10 ounces of water OR unsweetened Soy Milk
1 snack-size container of mandarin oranges (about 1/2 c.)
1/4 teaspoon Cinnamon

Directions:

Mix together well with a blender and enjoy!

Hint:

I don’t recommend using regular milk with this recipe as dairy products do not mix well with citrus fruits or juices and although they taste just fine, they tend to separate.
Cinnamon is a well known appetite-suppressant, so you’ll feel full longer

Healthy (“kind of”) Apple Crisp

Ingredients:

2 Cups Apples, canned, sweetened, sliced, drained, unheated
6 Tbsps Brown Sugar
1 Tbsp Cinnamon
1 Cup Dry Oatmeal
1/3 Cup White Flour
1/4 Cup Margarine

Directions:

Preheat oven to 375° F.
Stir together flour, oats, cinnamon and brown sugar into medium mixing bowl. Cut in margarine until mixture is crumbly.
Place drained apples into square baking dish. Sprinkle with oat mixture. Bake, uncovered, 30 minutes or until brown. Serve warm.

Pumpkin Spice Shake

Ingredients:

Cinch™ Vanilla Shake Mix
8 oz non-fat milk or low fat soy milk
2 tbsp canned pumpkin
½ tsp pumpkin spice
Dash of vanilla extract
Dash of cinnamon
4 – 6 ice cubes

Directions:

Blend until creamy.

Nutritional Information:
286 calories
24 g protein
42 g carbohydrate
3 g fat

( Nutrient values when nonfat milk us used)

Vegetarian Chili Recipe

Ingredients:

4 large egg whites
16 oz tofu burger mix
1 cup chopped onion
1 cup chopped green pepper, bell peppers!
½ cup sliced carrots
3 cloves garlic
16 oz crushed canned tomatoes
16 oz tomato sauce
16 oz can of kidney beans
1 tbsp chili powder or to taste
Dash of cumin to taste
¼ tsp cayenne pepper or spice it up a bit more.

Directions:

Use one package of vegetarian burger mix and cook through. This should be roughly equal to the amount you would use for four burgers. Chop the onions, green peppers and garlic. Combine the rest of the ingredients in a large pot. Crumble the burger and add to the chili sauce. Simmer away for thirty minutes.

Peanut Butter Chocolate Chip Bars

Ingredients:

16 Tablespoons Instant Soy Protein Soy Mix
1 & 1/2 Cups Shaklee Fiber Plan Daily Crunch
1 Cup Uncooked Old Fashioned Oats
3/4 Cup Honey
1 Cup Peanut Butter
2 & 1/2 Teaspoonfuls Vanilla Flavor Extract
2/3 Cup Chocolate Chips

Directions:

Combine Instant Soy Protein, Fiber Plan Crunch, and oats in large bowl and set aside. Bring honey to a boil on stovetop. Remove from heat and stir in peanut butter and vanilla until smooth. Immediately add honey mixture to dry mixture until well incorporated. Refrigerate for 20-25 minutes. Stir in chocolate chips and press into an 8×8 inch pan. Refrigerate approximately 20-25 minutes or until firm. Cut into 12 bars and serve. Store bars in airtight container.

Oklahoma Caviar

Ingredients:

1 Can black-eyed peas, rinsed & drained
1 Can black beans, rinsed & drained
1 Can whole kernel corn, drained
½ Cup chopped onion
½ Cup chopped green bell pepper
1 Can green chilies
1 Can diced tomatoes
1 Cup Fat-free Italian Dressing
½ teaspoon garlic salt

Directions:

Combine all ingredients. Mix well, cover and refrigerate overnight to blend flavors.

Sweet Potato Casserole

Ingredients:

1 pound sweet potatoes
½ cup fat-free milk
¼ cup brown sugar splenda
1 egg
2 egg whites
2 tablespoons light butter
1 & ½ teaspoons vanilla
1 teaspoon ground cinnamon
½ teaspoon salt

Directions:

Preheat oven to 400°.
Prick sweet potatoes with a fork and place on baking sheet. Bake for about 1 hour.

Reduce oven to 350°. Coat an 11” X 17” dish with nonstick spray. Set aside.
After sweet potatoes have cooled, peel and mash in a large bowl with a potato masher or mixer. Add milk, brown sugar, egg, egg whites, butter, vanilla, cinnamon & salt. Mix well.

Put in baking dish and bake for 30 minutes.

Mandarin Orange Jello Salad

Ingredients:

1 16 ounce container of low-fat cottage cheese
½ cup fat free cool whip
1 box of sugar free orange jello
1 small can of mandarin oranges or small can of fruit cocktail (mixed with splenda if possible)

Directions:

Mix all well and enjoy!

Protein Pudding

Ingredients:

Large Sugar Free Vanilla Pudding Mix(or flavor of your choice)
2 scoops instant soy protein mix

Directions:

Mix well and enjoy!

Salsa Tuna Salad

Ingredients:

1 can of water-packed tuna
1-2 tablespoons of your favorite salsa (chunky, hot, mild, etc)
Sprinkle of black pepper (for an extra kick, try adding a splash of hot sauce or cayenne pepper)

Directions:

Mix the following in a small bowl or container for easy storage in a lunch bag:
Spread the mixture in a low-fat veggie-wrap, whole grain bread or lettuce leaf.

Hint:
To save calories, this is a great way to substitute the mayo for a great tasting tuna salad

Peanut Butter – Banana Cinch Shake

Ingredients:

1-2 cups of fat-free milk
1 serving of Chocolate Cinch shake mix
½ banana
1 teaspoon of peanut butter
Ice cubes

Sutton Stir-Fry

Ingredients:

1 Lb Boneless Chicken Breast or Lean Beef
1 Green Pepper
1 Red Pepper
1 Onion
Broccoli
Carrot Slices
Cauliflower
EVOO
Black Pepper
Onion Powder
Garlic Powder

Directions:

Drizzle EVOO (extra virgin olive oil) into your wok or frying pan
Slice boneless chicken or lean beef into strips
Sprinkle black pepper, onion powder, garlic powder to taste
Brown meat & drain (if necessary)
Chop green peppers, red peppers, onions, broccoli, carrot slices, cauliflower or other veggies as desired. Add to pan and cover. Add some water if the pan is to dry. You can also use chicken or beef stock or stir-fry sauce for more flavor (be careful of extra calories and sodium content).
Simmer until veggies are lightly steamed – not wilted.
Enjoy with chopsticks and whole grain rice.

Hint:

For an extra kick, sprinkle in chili powder, cayenne pepper, and/or crushed red pepper.
You may also use the Normandy mix or similar frozen veggies if you prefer

Big Haus Burritos
(Serves 4)

Ingredients:

4 10-inch flour tortillas
½ pound lean ground beef
1 cup chopped onion
1 10-ounce can tomatoes with green chili peppers
1 teaspoon chili powder
1 chopped green onion

Directions:

Wrap tortillas in foil. Heat in a 350 degree oven for 10 minutes to soften. Meanwhile, for filling, cook ground beef and onion until meat is brown and onion is tender. Drain. Stir in black beans, undrained tomatoes, and chili powder. Simmer uncovered, 5 minutes or to desired consistency.
Reserve ¼ cup filling; set aside. Spoon ¼ of the remaining filling onto each tortilla just below center. Fold bottom edge of tortilla up and over filling. Fold opposite sides of tortilla in, just till the meet. Roll up from the bottom. Top with some of the reserved filling. Sprinkle with green onion.

Hint:

Serve these meaty burritos with quick to fix Spanish rice. Heat together 2 cups cooked rice, 1 chopped tomato and 1 4 oz can diced green chili peppers.

Prep Time: 15 minutes
Cook Time: 10 minutes

Nutritional Information per Serving:
368 calories
23g protein
49g carbs
12g fat
37mg cholesterol
324mg sodium
635g potassium

Chicken Fajitas
(Serves 4)

Ingredients:

8 6 in flour tortillas
Nonstick spray coating
1 small onion
2 cloves garlic
1 medium sweet or red or green pepper, cut into bite sized strips
1 tablespoon cooking oil
8 ounces boned skinless chicken breast,
1/3 cup salsa
2 cups shredded lettuce
¼ cup plain low-fat yogurt or low fat sour cream
1 green onion, thinly sliced

Directions:

Wrap tortillas in foil. Place in a 300 degree oven for 10 to 12 minutes until heated through.
Meanwhile, spray a large skillet with nonstick spray coating. Add onion and garlic; stir fry 2 minutes. Add red pepper; stir fry for 1 to 2 minutes until vegetables are crisp-tender. Remove from skillet. Add oil to skillet. Add chicken; stir fry 3-5 minutes until chicken is tender and no longer pink. Return vegetables to skillet. Add salsa. Cook and stir until heated through.
To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt and sprinkle with green onion.

Prep Time: 10 minutes
Cook Time: 10 minutes

Nutritional Information per Serving:
297 calories
24g protein
33g carbs
7g fat
55mg cholesterol
197mg sodium
373mg potassium

Peppered Beef and Vegetables
(Serves 4)

Ingredients:

4 ounces spaghetti
1/2 cup water
1/4 cup low-sodium or regular soy sauce
2 teaspoons cornstarch
1/2 teaspoon pepper
1/8 teaspoon ground red pepper
Nonstick spray coating
1 clove garlic, minced
1 cup fresh or frozen pea pods, halved crosswise
1/2 cup chopped green pepper
1/4 cup chopped sweet red pepper
1 cup sliced fresh mushrooms
1 tablespoon cooking oil
3/4 pound lean boneless beef cut into bite-size strips

Directions:

Cook spaghetti according to package directions. Drain well and keep warm. Meanwhile, for sauce, in a small bowl stir together water, soy sauce, cornstarch, green and red pepper, Set aside. Spray a cold wok or a large skillet with nonstick spray coating. Heat over medium-high heat. Add garlic and stir-fry for 30 seconds. Add pea pods and green or red pepper; stir-fry 1 minute. Add mushrooms; stir-fry 1 to 2 minutes more or until vegetables are tender. Remove from wok. Add oil to wok. Stir-fry beef in hot oil for 3 to 4 minutes or until done. Push beef to side of wok. Stir sauce and pour into the center of the wok. Cook and stir until thickened and bubbly. Return vegetables to wok; cook and stir all ingredients 1 minute. Toss with spaghetti.

Prep Time: 15 min
Cook Time: 8 min

Smoothie Recipes
** Please note, throughout this recipe book the Shaklee brand Cinch Shakes are suggested. You can substitute any flavored or plain protein powder in these recipes.

Strawberry and Vanilla crème
10 chopped strawberries
6 ice cubes
1 c. skim milk
Vanilla Cinch
1 tbsp Cool Whip (on top)

The Elvis Delight
1 banana
2 tbsp all natural peanut butter
Vanilla Cinch
1 c. skim milk

Berry Blast
1/2 c. frozen blueberries
1/2 c. frozen raspberries
½ c. frozen strawberries
Vanilla Cinch
1 tbsp Cool Whip (on top)
1 c. water

Cherry Vanilla
1 cup of low-fat milk
2 cups of unsweetened frozen cherries
2 cups of frozen raspberries
Vanilla Cinch
6 ice cubes

“The Super” Vanilla
½ c. frozen blueberries
½ c. frozen raspberries
½ c. frozen strawberries
1 Kiwi
1 banana
2 tbsp all natural peanut butter
Vanilla Cinch
1 c. water

“The Super” Chocolate
½ c. frozen blueberries
½ c. frozen raspberries
½ c. frozen strawberries
1 Kiwi
1 Banana
2 tbsp all natural peanut butter
Chocolate Cinch
1 c. Water

Chocolate Covered Banana
2 bananas
Chocolate Cinch
1 c. skim milk

“Can’t make up my mind”
1 scoop Chocolate Cinch
1 Scoop Vanilla Cinch
1 banana
1 tbsp all natural peanut butter
1 c. skim milk
1 tsp Cinnamon

Tropical Delight
1 tbsp coconut milk
1/2 c. almond milk
Vanilla Cinch
1/2 c. skim milk
1 banana

Pina Colada
1/8 tsp rum extract
1 tbsp coconut milk
1 c. almond milk
Vanilla Cinch
1 banana

Strawberry Daiquiri
Vanilla Cinch
1 c. water
6 ice cubes
1/8 tsp rum extract
1/8 strawberry extract
6 fresh strawberries

Mocha Delight
Café Latte Cinch
1 c. water
6 ice cubes
¼ almond extract

Hearty Breakfast Smoothie
1 c. fortified oatmeal, dry
2 c. low fat yogurt
1 c. skim milk
2 bananas
2 c. frozen strawberries
Grind oatmeal in blender first, and then add rest of ingredients (makes 3 servings)

6 ice cubes
¼ almond extract

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