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 

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.

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.