Katie’s Health

Makes 2 Servings:

5 large eggs
2 tbs water
2 tbs fresh basil, chopped
1 tbs fresh mint, chopped
3 scallions, finely chopped
3 ounces reduced-fat feta cheese, crumbled
8 small cherry tomatoes, halved

beat eggs, season with salt & pepper, add 2 tbs water, basil, mint, scallions
spray a large skillet with cooking spray, pour in egg mixture and cook over medium heat for 4-5 mins, pushing the mixture from sides to center. top with feta and tomatoes.  May slide pan under broiler until golden brown

Nutrition facts: 304 calories 

This mixture could also be used for a pasta sauce..

Serves 4
Prep time: 7 mins
Cook time: 2 mins

You will need:

2 ripe tomatoes
1 clove garlic
1 cup frozen artichoke hearts, thawed & drained 
1/2 cup chopped fresh parsley
1/4 cup chopped toasted walnuts
1/2 lemon, juiced & zested
1/4 cup plus 1 teaspoon extra-virgin olive oil
1/4 cup freshly grated parmesan
salt & pepper to taste
4 thick slices of ciabatta bread

Preheat the broiler.  Coarsely chop the tomatoes & garlic. Place in food processor along with the artichokes, parsley, walnuts, lemon juice & zest, 1/4 cup of the olive oil, Parmesan, salt, and pepper.  Pulse until combined but still chunky.

Place the slices of bread on a cookie sheet and broil until golden on both sides.  Lightly brush the slices with the remaining 1 teaspoon of olive oil.  Spread the tomato-artichoke mixture on top and serve.

Nutrition facts/serving:
(1 slice): 340 calories, 23 g fat (58% of calories), 3 g saturated fat, 28 g carbs, 9 g protein, 4g fiber, 91 mg calcium, 2 mg iron, 336 mg sodium.
 

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs

by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer (CPT)

1. Many so-called “health foods” are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat… yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We’ll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I’ll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON’T need to waste your money on expensive “extreme fat burner” pills or other bogus supplements. I’ll show you how to use the power of natural foods in more detail below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks… they’re all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that “ab contraption”… they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you’ll learn some of their secrets and what really works below.  

For More Info…CLICK

2% or less
Milk contains:
Calcium, Protein, Potassium, Vitamin A & B12 & D 
Riboflavin, Niacin, Phosphorus
 

  Orange Juice

Just one glass of orange juice contains:
A full day’s supply of vitamin C
As much potassium as a banana
A good source of folate 

        Fruit Smoothies 

Easy Smoothie Recipes
Smoothies contain tons of fruit which means lots of nutrients.

Sweet Maple Popcorn
Drizzle 5 teaspoons pure maple syrup over 1 3/4 cups hot air-popped popcorn. Sprinkle with salt, if desired.
Bonus: This sweet snack contains fiber, a waist whittler that’s also good for your ticker.

Chocolate Yogurt Pops
In a blender, puree 1 1/2 cups lowfat vanilla yogurt, 1/3 cup cold water, 2 packets sweetened cocoa powder mix and 2 tablespoons unsweetened cocoa powder. Pour into four 4-ounce ice-pop molds. Freeze overnight.
Bonus: These pops pack protein, key for building muscles, as well as calcium, which helps maintain strong bones.

Drink as much lemon water as you can…

Lemon water….
-aids the digestive system
-makes eliminating waste products from the body easier
-prevents constipation & diarrhea
-rejuvenates skin from within & brings a glow to your face
-helps pave way for losing weight faster
-flushes out body toxins
-promotes immune system
      -protects from most infections
-works as a blood purifier

• Energy - 30 kcal
• Water - 89 g
• Carbohydrates - 9g
• Fat - 0.3 g
• Sugar - 2.5 g
• Dietary fiber - 2.8 g  
• Protein - 1.1 g
• Vitamin C - 53 mg
• Citric Acid - 5g
• Trace amounts of selenium, zinc, manganese and copper 

Lately high-protein diets have been the most popular topic buzzing the health scene. Body builders rave on about protein shakes, and drink as many as they can, while dieters ingest protein bars to help synch their waste sizes.
Protein is one of the main ingredients to build a human being. Hair and nails are mostly protein, tissues are built and repaired by protein, and enzymes, hormones and other body chemicals are created by protein. Convinced yet? Well proteins are the building blocks of bone, muscles, skin and blood as well.
Protein is a macronutrient, so your body needs it in large amounts; and since your body does not store protein, you must constantly be re-supplying it.
So are you eating enough of it?

According to webmd.com, teenage boys and active men need to have three daily servings for a total of seven ounces. Children ages 2 to 6, women and older people need to have two daily servings for a total of five ounces. For older children, teen girls, active women and most men two servings are needed for a total of six ounces.

So what are some good and easy ways to fill up on a healthy amount of protein?

Seafood is one of the best sources or protein because it is low in fat. (The fish that have higher fat contents, salmon, are the heart-healthy kind, FULL of Omegas.)
Chicken is full of lean protein and easy to get a hold of.
Milk, Cheese & Yogurt contains protein and calcium. This helps keep your body strong along with your teeth and bones.
Eggs are an easy, cheap protein.
Lean Beef is chock full of zinc, iron and vitamin b.
Soy has the ability to lower cholesterol and reduce the risk of heart disease.
And if you are on the run…
Protein bars or drinks are great for a quick hold-me-over or energy boost.