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Super Food!

Fage Greek Yogurt w/ fresh berries & granola

Fage Greek Yogurt w/ fresh berries & granola

Smart Foods

A Cup of Yogurt a Day to Keep the Doctor Away?

Nutritionally, many foods are a “mixed bag,” but others are just about perfect. What’s one of these super foods? Try plain old yogurt. It has quickly become a favorite snack food for the health conscious because it comes in both low-fat and nonfat varieties and is rich in calcium, potassium, riboflavin, magnesium, and phosphate. A single cup of fat-free yogurt contains 50 percent more calcium than the same serving size of milk, providing a third of your recommended daily requirement. Since it’s lactose-free, yogurt also provides a dairy alternative for people who are lactose intolerant.  You may like a little crunch, so try mixing in ½ cup Kashi Go Lean Crunch or 6-12 almonds (It’s about portion control-especially with nuts.  Too much of a good thing is still too much!). 

Go for the Greek!

Greek yogurt, a Mediterranean diet staple, is strained to remove most of the whey (liquid) in the sheep’s or cow’s milk it’s made from — and this results in a creamier consistency and richer taste than regular yogurt. Plus, it has about 50 percent more protein. Add some banana slivers or sliced strawberries, and you’ve got a delicious mega-healthy snack! 

My favorite brands are Oikos & Fage 0%.  I like to mix ½ cup greek yogurt with ¼ Udi’s granola & 1 cup fresh fruit (sliced strawberries, blackberries & blueberries just this am!)

Easy Snack Option!

A snack provided by mother nature is always best (like fruit! w/ some nutbutter), but it’s not always convenient, available or what you want.

Try these high protein, low carb options for only 2 Weight Watcher points each.  You can find them at Wal-mart, Kroger or Target & i’m sure at your favorite grocery store.  Just look on the Nutrition Bar isles.  Great option for all WoW! men & women. 

Easy Snack Option!

Easy Snack Option!

Power Breakfast!

How do we get lean, healthy, strong & fit?  We exercise consistantly & eat CLEAN!
When my friend Tami (who exemplifies all of the above - beautiful body & Iron Girl stramina to go with it) first gave me some Kefir to try i wasn’t impressed.  Actually….i gagged!  But hey, i use to not like tomatoes either, so i gave it another try when we were together a couple of weekends ago.  But this time, we added some goodies to it.  (I might add that eating Greek Yogurt really prepped my pallet and i actually crave the tart taste of it now!)

Kefir w/Blueberries & Granola

1 cup Kefir (I like Lifeway low fat plain.  It has less carbs than the flavored variety.)
1 cup Blueberries Fresh or frozen with no added sugar.  (You can even go pick some fresh ones now at Washington Farms.  A whole bucket is just $17 and you can freeze them.)
1/4 cup Granola (i like Udi’s Natural Artisan.  I can only find it at EarthFare.  I like it because it’s lower in fat & still has a super crunchy texture & is delicious!  It’s on the end of the cereal isle – brown bag.  And a side note about granola…too much of a healthy thing is still too much!  I have “issues” with eating too much, so I use a measuring cup & don’t allow myself nibbling out of the bag.)

Mix together in a bowl.  Enjoy with a nice cold bottle of water.  (I’m sipping on a 33.8 oz bottle from EarthFare right now….aaah!)

5 WW Points (cut in 1/2 & eat as a power snack!)
Udi’s Granola-120 calories 3 g fiber & 4 g fat
Lifeway Kefir – 110 calories 3 g fiber & 2 g fat
Blueberries – 70 calories 4 g fiber & 1 g fat

14 grams of Protein!!  ENJOY!

Power Snack for Energy

Power Snack!

When you need a quick pick me up or post-workout snack, try this!  Healthy mixture of protein, fiber & carbs.  Discover why it’s the “go to” snack of competitive, lean athletes.

  • Yogurt (We like Light ‘n Fit)
    1/2 cup (for women) or 1 cup (for men) Kashi Go Lean Crunch Cereal
  • Mix & enjoy.

2 or 3 WW Points – depending on serving size of Crunch cereal.


Fruit Smoothie

This makes a great before or after workout snack.

Ingredients (no real measuring needed here, just add as much as you like of each ingredient, for thicker smoothie use more fruit and whey protein powder)

  • non-fat, plain yogurt (preferably organic)
  • vanilla whey protein powder
  • fresh or frozen fruits, 2 or more fruits at a time are a tasty blend (blueberries are a good choice b/c of it being a great source of anti-oxidants to ease the soreness of boot camp workouts)
  • flaxseed oil (usually found in organic section of grocery store) or meal flaxseed (however that can give smoothie a gritty texture) *** should only add 1 tblspn or 2 of flaxseed oil****

THEN blend evenly, you can drink it or if you prefer a thicker smoothie, then eat it like yogurt, or if you are feelin frisky, you can freeze if for popsicle snacks!

Easiest and Most Delicious Salsa Recipe – ever!

Shared by our instructor Erin Repac:

Below is a recipe for salsa that my family makes all the time; I got it from my mom who does Weight Watchers. You can eat it with chips in moderation, of course, but it also goes great with eggs, sandwiches, salads, meat, chicken, etc…

  • 2 cans Del Monte Dices Jalepeno Tomatoes (or you can use Zesty Mild flavor)
  • 2 garlic cloves (or more, if you love garlic like I do!)
  • 1 medium onion
  • 1 bunch Cilantro
  • Salt and Pepper to taste

Chop the onion in quarters and then add the ingredients in order listed above into a blender or food processor.

This makes enough to store for about a week or two in a sealed container; it tastes THE BEST 2-3 days after you make it (this gives time for the flavors to blend).


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