It’s Grill Time

Looking for something delicous to grill that won’t derail your weight loss goals? Look no further than the produce section. Onions, bell peppers, eggplant, carrots, asparagas and zuccini are all great options to throw on the grill – and they can all be eaten guilt free.

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Healthy Lunch Boxes for Kids and Adults

It’s easy to get stuck in a rut when packing lunches. When we can’t cook or even warm up our food, our options are somewhat limited. But the standard lunch meat and cheese on bread with potato chips doesn’t do much for our health.

Sometimes we just need to think outside of the box (or in this case, the lunchbox). With some creativity, we can pack healthy lunches for ourselves and our kids. Here are a few suggestions:

Main Dishes:

* Make some pasta salad. You can find kits with everything you need in the grocery store, or you can make your own to suit your tastes. Include vegetables such as cucumbers, peppers and onions to add flavor and nutrition. For the kids, try using pasta in interesting shapes.

* Roll up a fajita. Use leftover meat from dinner the night before, and add lettuce, tomatoes, cheese and some of your favorite light dressing or sauce. These make a great change of pace for kids, too.

* Have a turkey bacon, lettuce and tomato sandwich. This is healthy and provides a nice change.

* Toss up a grilled chicken salad. Grill some organic chicken breasts the night before, slice them up, and add them to some salad greens. Add some shredded cheese and cherry tomatoes to make a nutritious and filling dish.

* Put some homemade soup or chili in a thermos. It’s nice to have something warm for a change, especially in the winter.

* Make sandwiches with bagels instead of bread. Bagels are nutritious and filling, and they give you a break from plain old white or wheat bread.

Side Dishes:

* Pack some baby carrots, celery sticks or sliced cucumbers and a small container of hummus or vegetable dip.

* Send some yogurt with fruit and granola in your child’s lunch. It will provide protein, carbohydrates and vitamins that your child needs.

* Keep fresh fruit on hand. When you’re in a hurry, you can easily grab a piece and throw it in the lunchbox as a nutritious side dish.

* Whip up some fruit salad for an easy to make treat. Drain a can of fruit cocktail and add some chopped walnuts, marshmallows and sliced bananas soaked in lemon juice (to keep them from turning brown).

* Make your own trail mix. Mix your favorite kinds of nuts, raisins, dried bananas and cranberries, and granola.

Just because you eat your lunch out of a lunchbox, doesn’t mean it has to be boring and lack nutritional value. Using leftovers creatively and putting a new twist on your sandwiches will help you and your kids get over the packed lunch doldrums.

Kristy Lee Wilson

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Go FITNESS Shopping

Did you know that the grocery store is the source for most of your unwanted pounds?

Well, that and the fast food restaurants, but we’ll leave that for another day.

If you’re like most people then your shopping trips aren’t exactly organized. In fact, your grocery cart is likely to be more fat than fit.

The good news is that with a few small modifications to your routine you’ll be able to turn your grocery shopping trip into an easy opportunity to slim down.

I’ve broken down the process of healthy grocery store navigation with an easy-to-remember acronym – FITNESS.

Come, take a walk with me through your grocery store and we’ll improve your shape and the shape of your family members.

F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.

Don’t skimp on produce-aim to fill most of your cart here.

I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.

Always choose hearty wheat bread products-the more whole grain, the better.

T: Trim the Fat
In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.

Want to be lean? Then eat lean meats.

N: Never enter the Junk Food Aisle
I have a simple policy that has saved me from thousands of unnecessary calories. I don’t walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.

Nothing good ever came from walking down the junk food aisle-just say no.

E: Edge around the store
Here’s a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don’t get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.

Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.

S: Skinny Cow
The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they’ve always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.

Fat free dairy products are the way to go-you’ll only lose unwanted pounds.

S: Stick with Water
Warning: mini lecture to follow. I’ll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don’t fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.

Looking for a tasty beverage? Look no farther than crystal clear water.

There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.

Are you ready to take your body from fat to fit? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Contact me today to learn more about my fitness and fat loss programs that will quickly change your life.

Want Antioxidants? Go Blue

Blueberries are being called a “super food” by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases.

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you’ll also lose weight.

Kristy Lee Wilson

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Five Quick and Healthy Power Breakfast Ideas

Breakfast is truly the most important meal of the day. It gives us the energy we need to get going, wakes up our metabolism and provides valuable nutrition. Sadly, it is also the most skipped meal of the day.

Sometimes it seems that there’s just not enough time in the mornings to eat. We have to make up the bed, get ready for work, get the kids ready for school, and perhaps do some morning chores. But it’s very important that we eat a good breakfast.

Preparing a nutritionally complete breakfast doesn’t have to take a long time. Here are five power breakfast ideas that can fit into any schedule.

1.  Cereal with low-fat milk, sliced bananas and raisins – Eating cold cereal is a quick and easy way to include fiber, carbohydrates and dairy in your morning meal. Add some freshly sliced bananas and a handful of raisins, and you’ve also taken care of one of your daily servings of fruit. There’s no cooking required, and cereal is nice and filling.

2.  Whole-grain waffles topped with fresh strawberries and yogurt – Waffles are a breakfast favorite, and you no longer have to drag out the waffle iron to make them. Frozen whole-grain waffles are nutritious and delicious, and you can warm them up in the toaster in a snap. Instead of syrup, add yogurt and fresh sliced strawberries to make a well-rounded meal.

3.  A bran muffin, an apple and a cup of skim milk – If you’re in a serious hurry, you need foods that require no preparation and are portable. You can find pre-packaged bran muffins in a variety of flavors at any grocery store. Keep some single-serve containers of milk and your favorite kind of apples on hand, and you can take breakfast with you if needed.

4.  Breakfast smoothie – Some people just can’t seem to sit down long enough to eat breakfast. If you’re one of those people, try drinking your breakfast. Make a smoothie with yogurt, milk or fruit juice, and fresh fruit. Just slice the fruit (or use berries), dump everything in the blender, and mix until smooth.

5.  Peanut butter and bananas on an English muffin – In a pinch, peanut butter is one of the most filling things you can eat. Spread some on a halved English muffin, top with a sliced banana, and add the other half of the muffin to make a quick, easy and nutritious breakfast sandwich.

Skipping breakfast does not give us a good start for the day. But if we keep some quick and healthy items on hand, there’s no reason that we should have to go hungry in the mornings. We can get the nutrition we need and still be on time for work.

Kristy Lee Wilson

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Don’t Believe the Lies

Repetition does not transform a lie into a truth.

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn’t talking about fitness, it certainly applies to the following fat loss myths.

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn’t have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little – you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

• Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

• Your Solution: When it comes to snacking it’s all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

• Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means ‘All-You-Can-Eat’

The Facts: It’s time to close your eyes and mentally erase everything that the 90′s taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

• Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

• Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

• Your Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It’s all about what you order. Fried, processed and salty foods will cause weight gain – don’t order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains – order these instead.

• Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and a good diet plan – my specialty.

Contact me today and together we will customize a diet and exercise plan designed to help you lose the weight, tone your body and feel fantastic.

Get Fit and Stay Fit!

Kristy Lee Wilson

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So-Called Health Food

This is the time of year when grocery stores put ‘health’ and ‘diet’ foods on display. Before you reach for that box of ‘health bars’ or ’100 calorie packs’ take a moment to actually read the nutrition label. Many of these items aren’t healthy at all. They are simply cleverly disguised junk food that will actually promote weight gain rather than weight loss. Stick with items that are low in sugar and fat, and eat fresh produce often.

Get fit and Stay Fit!

Kristy Lee Wilson

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10 Practical Diet Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be realistic to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially possible to buy all our meals prepackaged in just the right portions. And then there are those of us, myself included, who cringe at the thought of weighing food in order to achieve ‘optimal portion sizes’.

Here are ten real life diet tips I have come up for the rest of us:

1. Eating out? Restaurant portions tend to be HUGE, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized. Or ask the waiter to bring half of your meal and bag the other half for you to take home.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks towards the front of your refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you reach for something healthy when those first hunger pains begin.  In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat and.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium and low in real nutrition. Buy economy size bags of frozen vegetables, with zip closures, to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on the pounds.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

6. Eat smaller meals more often. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a hearty breakfast, a piece of fruit with crackers or low fat yogurt as a mid-morning snack, a light lunch and an ‘after school snack’ mid-afternoon, then a light dinner. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a splash of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you’re dieting, you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.
Get Fit and Stay Fit!

Kristy Lee Wilson

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Comfort Food…Your Two-Sided Friend

With one holiday under your loosened belt, you’re gearing up for many more celebrations…and piles of seasonal comfort food. If you don’t mind, I’d like to be totally candid with you today.

Sure, I could write you a ‘feel good’ article about cutting back a few calories and exercising a few minutes each day, but I’d rather be perfectly frank (and truly helpful).

Here’s the real deal: You abuse food.

That’s right. You’re overweight because you eat too much, and you eat too much because it brings immediate pleasure.

I am here to point out that this pleasure comes at high price…

The other side of comfort food: You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.

• It’s those extra calories that you eat to feed an emotional need rather than a nutritional need.
• It’s excessively big portions that leave you stuffed.
• It’s high calorie snacks.
• It’s sugary treats.
• It’s fried, cheese smothered appetizers.
• It’s whatever you indulge in with mindless munching.

Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it’s chocolate or other sugary treats. For men it often takes a saltier form.

Think of the last time you ate for pleasure rather than nourishment. Why’d you do it?

Out of Habit: Your body loves routine. If you always snack while watching television then you’d probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.

To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.

Because Everyone’s Doing It: Who can resist comfort food when it’s offered among friends? Peer pressure doesn’t just apply to teenagers—it’s another reason to overeat. Remember that true friends will support your decision to refrain.

Can you remember how you felt after you last filled up on comfort food? If you’re honest, you’ll admit that the stuffed and bloated feeling was downright awful. So why do it?

Come on, where have your eating habits gotten you?

• Into clothes that are a few sizes larger.
• Drained and with less energy than ever before.
• Plagued with health concerns and prescriptions.
• Embarrassed and frustrated with your body.

Most people don’t realize it, but the battle to overcome your eating habits is decided by a single body part—and it’s not your mouth. (Your mouth is simply a puppet.)

It’s your brain. Once you’ve made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You’ve proven it time and time again.

So make the decision to give up your unhealthy dependence on comfort food.

There is no better time than now.

Making a change is hard—that’s why I’m committed to being with you every step of the way. Contact me today to schedule a consultation.

You can end the abuse, once and for all.

What You Should Know About Tea

by Ryan Andrews
Nowadays, pretty much everyone has accepted that tea (especially the green kind) confers some tremendous health benefits.

Indeed, as recent as two years ago, you could hardly find green tea in most grocery stories, convenience stores, or restaurants.

Now, the stuff is ubiquitous. Anywhere you turn, if you want a green tea, you can find it. You can even find it in some fast food restaurants.

So in this newsletter, we’d like to talk about tea – what it is, why it’s good for you, and what benefits it offers.

What is tea?

Tea is a beverage made by steeping leaves, twigs, or buds of Camellia sinensis, the common tea plant, in hot water for 1 to 5 minutes.

The fermentation of a tea determines its color. White tea is the least fermented form. Black tea is the most fermented form.

Interestingly, when the tea is fully dried, fermentation stops, and that’s how tea leaves retain their color (white, green, black) once dried.

So how does a tea leaf go from its natural state to your tea cup? Well, the leaves undergo fermentation, and are then heated and dried. During this process, flavor enhancers such as herbs, spices, fruits and flowers can also be added.

Note: when the label describes the tea as “herbal tea,” it’s referring to a beverage that contains only fruits and/or herbs with no actual tea leaves. So don’t get duped. Most “herbal teas” contain no actual tea.

Tea contains no calories and is a rich source of phytochemicals as well as a specific group of chemicals called methylxanthines (e.g., theophylline, caffeine, etc – although the methylxanthine content is much lower than in coffee and other caffeinated beverages).

How tea works in the body
Tea offers a host of health benefits, which will be outlined shortly. Many of the beneficial effects of tea are due to the flavonoids it contains.

Flavonoids belong to a grouping of chemicals that have strong antioxidant properties and can reduce free radical damage (free radicals produce what we call “oxidative stress” and can contribute to chronic disease).

When thinking flavonoids, think of catechins, specifically EGCG. The catechins are one type of powerful flavoniods that occur naturally in tea. And many believe it’s these flavonoids that contribute most of the benefits associated with tea.

In addition to the flavonoids, as mentioned above, tea contains methylxanthines (caffeine is a methylxanthine). The caffeine content in tea is lower than that of coffee and does not have an abrupt effect. Prospective jitters and withdrawal symptoms are unlikely.

How Milk May Ruin Tea
Interestingly, milk has long been added to tea to neutralize tannins (which are the most bitter components of tea) and reduce their acidity – leading to a smoother taste.

However, research has indicated that casein in milk will negate many of the beneficial components of tea. So don’t ruin your tea by adding milk. Order it straight up. And if you don’t like the flavor, mix your regular tea with a mint or herbal tea.

JB’s favorite is a mixture of loose green tea leaves and a bag of mint or pear flavored green tea.

Loose Tea vs. Bags
Tea is commonly packaged in “tea bags” for convenience. Among tea experts, this tea is known as “dust,” due to its poor quality.

The tea in bags is considered a waste product left over from sorting the higher quality loose leaf teas. Furthermore, tea in bags may be prone to oxidation and not steep as well due to the restricted form of the bag.

Now, if you enjoy tea that comes in bags – don’t stress – it can still offer similar benefits. However, we encourage you to try loose tea (or some combination of loose and bagged) to see how you like it.

If you’re new to loose tea, check out these infusers below or even a tea press. They’ll help you avoid picking leaves out of your teeth!

Tea Infuser A

Tea Infuser B

Tea Infuser C

Tea Press

The shelf life of tea varies based on the degree of processing. Black tea has a longer shelf life than green tea. The shelf life of herbal tea is usually the shortest.

To prevent oxidation, tea should be stored in an air-tight container and placed in a dry, cool and dark location.

Tea Temperature

Recommended water temperatures for steeping tea are as follows:

White tea: 140-165 degrees
Green tea: 170-180 degrees
Oolong tea: 190-205 degrees
Black tea: Above 200 degrees

Don’t get stressed if you don’t feel like breaking out the thermometer every morning. Bring water just short of boiling. That will usually do the trick.

Note: The more fermented teas require higher water temperatures. When water temperatures are too low, the leaves can be devoid of oxygen and the taste can be bland and flat.

Supplements and Extracts

While we’re not against using green tea supplements, we want to make sure you don’t go getting too happy with green tea extract consumption.

Case reports have been published indicating that a very high consumption of these extracts can induce liver damage. This has yet to be validated in well-controlled studies but it’s worth thinking about.

Here’s some additional info on this:
http://www.precisionnutrition.com/me…ead.php?t=6771

The Benefits of Regular Tea Consumption

Now, let’s outline some of the benefits attributed to regular tea consumption.

Note: These benefits were outlined at the 2007 “Tea and Health” symposium, a conference in which tea researchers world-wide got together and provided some definitive answers on what tea does and what it doesn’t do – at least, according to what we know today.

We’ll list these benefits by category…

Tea and body composition

• Green tea increased 24-hour energy expenditure and fat oxidation
• 3-months of tea consumption decreased waist circumference by 4.5%

Tea and cardiovascular health

• Tea increased lipid oxidation
• Tea improved blood vessel function
• Those who consumed 3 or more cups of black tea per day had a reduced risk of heart disease and stroke
• Drinking 6 or more cups of black tea per day was associated with decreased serum cholesterol and triglycerides
• Those who drank a cup or more of black tea daily had a 44% reduction in the risk of heart attack compared to non-tea drinkers
• Those who consumed tea during the year prior to a heart attack were up to 44% more likely to survive following the cardiac event
• Japanese men and women who consumed just over 2 cups of green tea per day reduced their risk of death from cardiovascular disease by 22 – 33%
• 5 cups of black tea per day reduced LDL cholesterol by 11% and total cholesterol by 6.5% compared to placebo beverages
• Those who consumed 4 cups of tea per day had a 69% lower risk of atherosclerosis
• Tea restored blood vessel function in those with coronary artery disease
• Tea helped to prevent atherosclerosis
• Tea enhanced dilation of blood vessels
• Regular tea drinkers had a 65% reduced risk of developing high blood pressure

Tea and cancer

• Tea inhibited oxidative damage
• Tea decreased the growth of abnormal cells and inhibited uncontrolled cell growth
• Drinking tea combated free radical damage
• Tea boosted the immune system
• Tea helped prevent prostate cancer
• Those who drank tea had a reduced risk of skin cancer
• Tea assisted in the regression of oral cancer
• Tea drinkers had decreased ovarian cancer risk

Tea and immune function

• Tea boosted natural resistance to microbial infection

Tea and oral health

• Tea inhibited the plaque forming ability of oral bacteria

Tea and bone health

• Although caffeine intake has been suggested to be a risk factor for reduced bone mineral density, research indicated that drinking tea does not negatively affect bone mineral density
• Older women who drank tea had a higher bone mineral density than those who did not drink tea

Tea and kidney stones

• Those who drank tea had a lower risk of developing kidney stones

Tea and neurological decline

• Drinking tea resulted in a reduced risk of Parkinsons disease

Tea and spouse selection

• Those who drank 5 cups of green tea each day had a more attractive spouse (are you still paying attention to my article? This one has yet to be confirmed by research – but you never know).

Tea Recipes

When talking to folks who don’t consume enough tea, their excuse is usually that they don’t like the taste. However, this excuse is fairly lame.

Just like with other healthy meals and drinks, you’ve gotta be a little creative. To this end, here are a few recipes that can make including tea in your diet a delicious proposition:

Mint Chocolate Shake

Ingredients:

1/2 cup strongly brewed green tea with mint
1 cup ice
2 scoops chocolate whey protein
1 cup low-fat plain yogurt
1 tbsp flaxseed oil or vanilla flavored fish oil
1 tbsp semi-sweet chocolate chips or cocoa nibs

Instructions:

Prepare green tea by steeping for 5 minutes or using tea press/infuser. Allow to cool.

Pour tea in the blender and add 1 cup of ice.

Add to the blender, protein, yogurt, oil, and chocolate.

Blend on high until mixture is smooth and creamy.

Nutrition Information:

Makes 1 large 593kcal shake (22fat, 36carb, 61 protein) or 2 small 296kcal shakes (11fat, 18carb, 30 protein).

Blueberry Oatmeal

Ingredients:

1/2 cup strongly brewed green tea with berry flavor
1 cup of water
1/2 cup Old fashioned large flake oats
2 tbsp ground flax seeds
1 tbsp pure honey
1/4 cup low fat milk or soy milk
1 scoop vanilla protein
1/4 cup frozen berries

Instructions:

Prepare green tea by steeping for 5 minutes or using tea press/infuser. Allow to cool.

Pour tea and 1 cup water into a pot.

Bring pot to a boil on high heat and add the oats.

Reduce the heat to medium-low and simmer until liquid is absorbed (approx 7-10 mins).

Remove from heat and stir in flax and honey.

Combine milk and protein in a blender and pour over oatmeal.

Add frozen berries.

Nutrition Information:

Makes 1 large 472kcal serving (10fat, 60carb, 35 protein) or 2 small 236kcal servings (5fat, 30carb, 15 protein).

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Note: for 120 delicious, physique-friendly recipes like these, pick up a copy of our new Gourmet Nutrition – The Cookbook for the Fit Food Lover.
www.gourmetnutrition.com

Also note that if you purchase a copy of our highly acclaimed Gourmet Nutrition cookbook anytime between

today and the end of this month, 10% of the proceeds will go directly to the Healthy Food Bank.

Now you can eat delicious food yourself while helping feed

someone who’s hungry.
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Final thoughts
Most benefits are seen with around 3 – 4 cups of green or black tea per day. So make sure you start there there.

In the research, regularly steeped tea was used in most trials. To this end, be careful with pre-bottled teas as they may have excessive amounts of added sweeteners and degraded beneficial compounds. Therefore they may not offer the same benefits as regularly stepped tea. __________________

Posted By:
John Berardi, PhD, CSCS
President, Precision Nutrition