HARDGAINERS’ ARSENAL FOR PACKING ON MUSCLE MASS

This article is dedicated to the ‘hardgainers’. You know those guys who cannot get any muscle size no matter how much they eat, no matter what they do. I have 10 tips that can help.
As always, see your primary healthcare provider before starting any fitness regimen. This site and the advice given here does not replace sound medical advice or opinion. Now the list.

1) 60 Minutes or less. Keeping your training under an hour will defeat the killer of many hypertrophic hopes and dreams- you guessed it, overtraining. Overtraining is a killer. Destroyer of gains due to overzealousness. Keeping your training under 60 minutes is a sure way to make overtraining irrelevant to you.
2) Become a member of the ‘Clean Your Plate Club’. Yes… eating has everything to do with building muscle mass. No matter what you eat, for the hardgainer- eating is and should be a habit. Without those extra calories, how will you gain that extra muscle mass you long after?
3) Stop relying on supplements. We all know that suplements are great. Supplements get the job done in ways that you couldn’t on your own. In this case, however, lay off most (not all) supplements. It’s a safe bet to only focus on supplements that will help with your gains (more on that later).
4) Take it Easy. Aside from this being a truism of life, this shuld be a goal for those of you seeking to put on muscle mass. Cutting out stress triggers (situations, people) will help your central nervous system do its job better and more effectively.

5) Overload on Calories. For the hardgainer, caloric intake is the name of the game. In fact, it is something that will dominate this article (as it dominates the hardgainer’s thoughts). Eat, eat, eat some more.
6) Think Progress. As mentioned above, your workouts should really be under an hour if even that. The main thing is to make sure you are progressing at a workout.
Now some things will work for a while and you may see some results. But if you want to gain weight, you’re better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program.
7) Rep Range: The Right Mix! Keep the rep range between 6-8 repetitions. Outside of that, you risk overtraining (that will decimate any gains you have made).

8) Use a Mass Gainer. Remember me saying earlier about how most supps are not to be relied upon? This is why. You have mass gainers that are made just for increasing appetite or simply packing on extra pounds. Mass gainers are fantastic for hardgainers because it will slow metabolism somewhat. Metabolism is the hardgainer’s ‘frenemy’.

9) Hit the Buffet. Once a week…. hit a buffet line. Load it up, eat, eat and eat some more. Besides, buffets are cheap and you can eat all you want.

10) Slow it Down! Lastly, is a concept powerlifters and strength athletes have been using for the longest. Slow the pace of your reps down and use frequent breaks in your sets. Also you need to focus on the big presses ( e.g. bench press and squats). The concept of slowing your rep pace down will have an effect of building big muscle, just not lean muscle. The breaks will give the muscle time to grow. Visualization is another great trick you need in your ‘gainer arsenal’.

In closing, the hardgainer has the metabolism the rest of us want. The rade-off for the hard gainer… a great metabolism, but he cant gain muscle weight/size/mass for anything. These tips will get the hardgainer on the road to mass and strength, just as he has dreamt of.

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TOP FIVE WEIGHT LOSS HACKS THAT WORK

NOTE: THIS ARTICLE IS NOT A SUBSTITUTE FOR SOUND MEDICAL ADVICE. PLEASE CONSULT YOUR PRIMARY CARE PROFESSIONAL FOR THE BEST WELLNESS REGIMEN THAT FITS YOUR NEEDS.

 

This article is for those either approaching or are enduring plateaus in their weight-loss regimen. This article is also for those who are interested in finding new ways to lose weight. Here are my top five weight-loss hacks you can do, at home. And they work.

  • DRINK MORE WATER. This will fill your stomach, clear your skin and help with metabolism. This is the absolute best thing you can do for your body in general.
  • GET SOME SLEEP. Studies have shown consistently that those who get less sleep are more likely to be overweight. Getting proper rest will enhance your life (better moods, better brain function for starters).
  • SWITCH OUT YOUR CONDIMENTS. You like ketchup, tartar sauce, stuff like that? A great (and tasty) alternative would be substituting these sauces for salad dressings and other low-calorie dipping sauces and marinades. You might discover a new favorite.
  • Stop Drinking SODA. Aside from obesity, diabetes and several other debilitating diseases that have been linked to soda consumption, you can definently use a break from the soda addiction. Try drinking more water. It’s calorie-free, not addicting and there’s no crash when it wears off. Just try it. Your brain and your body will love you for it.
  • ENTER INTERMITTENT FASTING (IF). This popular weight-loss method does work. The methodology of it is simply eat what you’d normally eat in a smaller time frame. See the attached IF planner for more.

In closing, these tips are not the be-all end-all for weight-loss and fitness, but every little bit does help. Never be afraid to experiment, try new things and basically go for it!! Only thing stopping you is you. This is “thinking person’s fitness: some assembly is required”.

 

RESOURCES

https://www.huffingtonpost.com/2015/05/13/lose-weight-do-nothing-without-diet-exercise_n_7260710.html

https://lifehacker.com/top-10-simple-weight-loss-hacks-you-can-implement-right-1695542566

https://youtu.be/Zu6vI0Nge9U

Meal Planner Sample

The Total Self: Carbs for Weight Loss

 

NOTE: This article (and this site) is not a substitute for sound medical advice. Please consult your primary care provider in regards to diet and exercise.

With the advent of popular diets dating back to the late 19th and early 20th centuries, people have developed a love-hate relationship with carbs. With recent 21st century diets, namely the immensely popular Keto diet, carbs have become supposedly anathema to the average fitness enthusiast everywhere. This article focuses on the 10 best carbs for weight loss.

1) Barley. One of the original “superfoods”, this ancient grain can keep you fuller longer, preventing overeating and regulating metabolism.
2) Whole Grain Breads. This pick does somewhat fly in the face of “conventional diet wisdom”. A recent Penn State study revealed that people who had whole grain products in low-calorie diets (12 weeks) lost a significant amount more belly fat than those who ate processed/enriched breads.
3) Chickpeas. This dynamic member of the legume family called “pulses” are a godsend for those seeking a way not to overeat.
4) Pears. This fruit is not only tasty, fibrous and filling, but it is also a natural stimulant. Studies have proven that adults who eat 30 grams of fiber daily (the average medium pear has 6 grams of fiber) lost on average 5 lbs a year.
5) Quinoa. This popular ancient grain has nearly twice as much fiber as its peers (i.e. wheat). Quinoa is a “complete protein”- you get the amino acids like you would in a steak without the saturated fats.
6) Black beans (frijoles). Packed with soluble fiber, these tasty beans help cut the visceral fat around the heart and waist. This reduces the risk of cancer, diabetes and heart disease.
7) Sweet Potatoes. Packed with 27 grams of carbs, this tasty vegetable increases the levels of the important hormone adiponectin. Adiponectin lowers blood sugars and helps stabilize metabolism. Plus sweet potatoes are fat free and has fewer calories and sodium than white potatoes.
8) Oatmeal. This celebrated staple of many meal plans has been around forever, having its origins dating back to the Mediterranean Basin (ca. 1250 B.C.). Just don’t eat it with artificial sweeteners and fillers. Use natural sweeteners like coconut sugar, almond butter, cinnamon and/or cane sugar.
9) Teff. Termed “The New Quinoa”, teff is bringing Vitamin C, iron and protein. It also is packing calcium in the mix, with one cup (cooked) having as much calcium as one-half cup of spinach.
10) Kamut. This ancient grain has a lower fat content than oatmeal. It’s high in B6 (enhancing metabolism) and also contains the entire RDA of selenium along with a dose of Vitamin E for good measure- both proven and trusted antioxidants.

These (10) carbs are fantastic. Whatever your nutrition goals are, you cannot go wrong with any combination of these. Please read/view the related articles/videos below for more information. As I always say, knowledge is a crucial element. Without knowledge, you could not tell the good from the bad.
THE BASICS ALWAYS WIN.

RESOURCES
http://www.sheknows.com/food-and-recipes/articles/1063356/kamut-versus-oatmeal
http://www.redbookmag.com/body/healthy-eating/g2573/16-best-carbs-to-eat-for-weight-loss/?slide=15

SHADOWBOXING VS. RUNNING: A COMPARISON

SHADOWBOXING VS. RUNNING

NOTE: This article is not a substitute for sound medical advice. Please consult your primary care provider for any and all health/wellness relating questions.

The other day, I was talking to a buddy who is wanting to get back in shape. His asking my advice about cardio is what inspired me to write this. This article is an appeal to all to consider shadowboxing as a viable cardio option (either in addition to or in place of running). First and foremost, shadowboxing is more about visualization and creating a mindset of success than weight loss. It creates discipline and gets your mind and body in good shape. It is a great alternative to running. Here’s why:
Shadowboxing is low-impact on your joints, thus eliminating debilitating pain from running.
Shadowboxing also sculpts, tones and develops the upper body in ways that running simply can’t (e.g. developing the major and minor muscles of the upper body and trunk).
Shadowboxing also creates a sense of empowerment and self-confidence- in the case that you would need to, that you could hold your own in a fight. You get a better sweat going in a shorter period of time, plus you can pace yourself a little better in shadowboxing in place of running.

Running has been around since man learned he can get to where he wanted to go faster (or to escape dinosaurs trying to eat him). Running is almost unbeatable in its weight-loss potential. It’s also unmatched in its overall health benefits. Running can…
Strengthens bones and tendons
Improves heart health.
As you can see, both shadowboxing and running have great benefits. In my opinion, both shadowboxing and running can be used to give “the 1-2” to fat and health problems. Or you can use them separately as standalone exercises that will get you in shape. It takes a while and it takes faith in yourself, time to prepare and to begin. Both shadowboxing and running takes guts and mental fortitude. It’s not pretty most of the time. It hurts. It is inherently challenging. It’s not supposed to be easy. Then again, anything worth having or worth fighting for is not going to be easy at all. You can find a few free workouts online if you’re interested, starting with the links below.
In closing, no matter which one you choose, you will be better off if you are active and doing it. You will be better off for making health a priority. For those of you who follow and read my columns, blogs and articles… here it is.
Be disciplined, hungry and humble enough to learn more about you and your body. Don’t rely on articles, gadgets and trends to get it done for you.
Be astute and savvy enough to take workouts and diets and tailor them to your needs. It’s your body… it’s your life. Take ownership of your health.
Reading, doing and preparing are just three of the basics that will help you win in life.
THE BASICS ALWAYS WIN.

SOURCES

http://www.indiatimes.com/health/healthyliving/running-top-20-health-benefits-of-running-236529-4.html
http://www.forum.bodybuilding.com/showthread.php?t=1406809111&pagenumber=1
http://www.organicfacts.net/running.html
http://www.greatist.com/fitness/30-convincing-reasons-start-running-now
http://www.sharpenbody.com/benefits-of-shadow-boxing/
http://www.westcountryboxing.com/boxing-advice
http://www.benefitsofrunning.org
http://www.menshealth.com/fitness/fighter-fit-shadow-boxing

KETO DIET: THE BASICS

 

Keto Diet: The Basics and free Keto Diet ebook

In the past few years, the Keto Diet, along with ketones have exploded in popularity due to the discovery and exposure of them on several health shows, such as Dr. Oz and The Doctors. Just as with anything else, some people love and swer by the Keto Diet, while others are not as trusting, souring on the diet as a whole. This article is about the basics of the Keto Diet, a few pros and cons and a free ebook link.
NOTE: This article (and this site) is not a substitute for sound medical advice. Please consult your medical care provider for any and all health-related questions.
Here are the basics of the keto diet:
This diet (and its many varieties) boasts of turning the body into a “fat burning machine. It is based on getting the body in a state of ketosis, or a survival mechanism that burns fat when food intake is low (akin to surviving starvation).
On this diet, the consumption of high-carb foods will produce glucose (easiest molecules in body to use as energy). Glucose is processed by insulin to mainline the glucose throughout the body via the bloodstream. Fats are stored as they are not needed- the glucose is the preferred energy source. Cutting carbs will induce the body into a state of ketosis, hence “Keto”.
The idea of a properly maintained Keto diet is to get the body in a constant state of ketosis or fat burning primarily through cutting carbohydrates.

BENEFITS OF THE KETO DIET

The Keto Diet in all of its forms offer quite a few health benefits. Here are a few of them listed (you can look up the rest via the links provided at the end of the article).
Brain health and brain function
Weight loss/maintainence
Greater proportion of weight loss will come from abdominal area
Reduction of Blood Pressure
Reduction of Blood Sugars and Insulin
Appetite Suppression

With its burgeoning popularity plus its benefits, the Keto diet will no doubt become more popular as time goes on. On the other hand, experts critically pan the Keto diet, citing it is unsustainable for sustained weight loss. One sticking point the experts will point to is the excessively high fat content of the diet itself (upwards of 70-plus percent) is diametrically opposed to the longstanding USDA recommendations that fat content of all food top off around 30-35%. There is no evidence that the Keto diet will lend to sustained weight loss, primarily for those battling diabetes and heart disease.
All in all, the Keto diet is not going anywhere. Please do your due diligence and determine if the Keto diet is right for you.

 

SOURCES

http://www.ruled.me/guide-keto-diet/
http://www.thedailymeal.com/healthyeating/keto-ranked
http://www.lowcarbdiets.com
http://www.reference.com/ketogenicdiet-benefits
http://www.ketodietebooks.com/freeebooks.aspx
http://www.thedailymeal.com/healthy-eating/keto-ranked-worst-diet-healthexperts/010418
http://www.charliefoundation.org

8 EZ MEALS FOR ONE

   
  1. CHICKEN  & BLACK BEAN TOSTADA
    Ingredients
  • 1 6-inch corn tortilla, baked
  • 1/4 cup (42.5 g) canned black beans, rinsed and drained
  • 6 tablespoons (42.5 g) rotisserie chicken breast meat, shredded
  • 1/4 cup (12.5 g) romaine lettuce, thinly sliced
  • 1/4 cup (65 g) tomato salsa
  • 2 tablespoons (15 g) cheddar cheese, shredded

Directions

Top tortilla with black beans, chicken, romaine, salsa and cheese.

Nutrition Information

Serves: 1 | Serving Size: 1 tostada

Per serving: Calories: 233; Total Fat: 7g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 23mg; Sodium: 494mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 5g; Protein: 22g

Nutrition Bonus: Potassium: 412mg; Iron: 8%; Vitamin A: 33%; Vitamin C: 1%; Calcium: 15%

  1. OPEN-FACED STEAK SANDWICH

    Ingredients

  • 1 ½ teaspoon (6 g) cooking oil
  • 1/8 pound (60 g) skirt steak, trimmed
  • 1/8 medium (14 g) yellow onion, sliced
  • 1 slice (30 g) Italian bread
  • 1 slice (30 g) sharp cheddar
  • 1/4 medium (20 g) bell pepper, sliced

Salt and pepper, to taste

Directions

Preheat oven to 425°F and coat a baking sheet with cooking spray. Season steak with salt and pepper.

Preheat a small nonstick skillet, coated with cooking oil, over medium heat. When pan is hot, add the steak. Cook for 3–4 minutes on each side or until steak reaches desired doneness. Set aside until cool; slice thinly.

Sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.

Add the bread to the baking sheet. Top with cheddar cheese. Bake for about 5 minutes until cheese is melted.

Layer the steak, onions and bell peppers onto bread and serve.

Nutrition Information

Serves: 1 |  Serving Size: 1 open-faced sandwich

Per serving: Calories: 296; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 57mg; Sodium: 432mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 2g; Protein: 20g

Nutrition Bonus: Potassium: 305mg; Iron: 12%; Vitamin A: 6%; Vitamin C: 36%; Calcium: 18%

  1. CRANBERRY TURKEY ROLL-UP

    Ingredients

  • 1 10-inch 100% whole-grain tortilla (about 190 calories)
  • 2 tablespoons (35 g) canned whole-berry cranberry sauce
  • 3 thin slices (85 g) deli turkey breast
  • 1/2 medium (60 g) tomato, halved and sliced
  • 3 small lettuce leaves, washed
  • 1 slice (28 g) Swiss cheese, halved

Directions

Place tortilla on a large plate and microwave for 10–20 seconds.

Spread 2 tablespoons cranberry sauce in center of the tortilla. Layer turkey slices, tomatoes, lettuce and cheese on top leaving a  1–2 inch border.

Fold in the sides of the tortilla, then tightly roll toward the top. Slice and enjoy!

Nutrition Information

Serves: 1 | Serving Size: 1 roll

Per serving: Calories: 392; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 235mg; Carbohydrate: 36g; Dietary Fiber: 6g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Potassium: 531mg; Iron: 18%; Vitamin A: 29%; Vitamin C: 46%; Calcium: 2

  1. LOW-CARB BLT WRAP

Ingredients

  • 2 slices (20 g) center-cut bacon
  • 1/4 medium (15 g) lemon
  • 2 tablespoons (30 g) reduced-fat mayonnaise
  • 2 large basil leaves, finely chopped
  • 2 large bibb lettuce leaves
  • 1 medium (90 g) Roma tomato, thinly sliced
  • 1 large (50 g) hard-boiled egg, peeled and sliced
  • Dash of coarsely ground black pepper

Directions

Cook bacon to desired doneness. Set aside on paper towels to drain excess fat.

Grate 1/8 teaspoon lemon zest into a small bowl. Squeeze about 1/2 teaspoon lemon juice into the same bowl. Stir in mayonnaise and basil.

Spread 1/2 tablespoon mayonnaise mixture on each lettuce leaf. Top with tomato, egg, and bacon. Sprinkle with pepper. Wrap leaves around filling and enjoy.

Nutrition Information

Serves: 1 |  Serving Size: 2 lettuce wraps

Per serving: Calories: 280; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 207mg; Sodium: 464mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 7g; Protein: 12g

Nutrition Bonus: Potassium: 121mg; Iron: 6%; Vitamin A: 11%; Vitamin C: 11%; Calcium: 3%

PUMPKIN PIE OATMEAL

Ingredients

  • 1/2 cup (122 g) low-fat milk
  • 1/4 cup (60 g) water
  • 2/3 cup (50 g) quick oats
  • 3 teaspoons (15 g) canned pumpkin puree
  • 1/4 teaspoon (1.5 ml) vanilla extract
  • Dash of salt
  • Dash of pumpkin pie spice
  • 1/2 tablespoon (10.5 ml) honey

Directions

Combine milk and water in saucepan and heat over medium-low heat for 2–3 minutes. Add remaining ingredients, except for the honey, and stir until well combined. Allow the oatmeal to simmer for 2–3 minutes. Add honey and enjoy!

Nutrition Information

Serves: 1 |  Serving Size: 1 cup oatmeal (230 grams)

Per serving: Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g

Nutrition Bonus: Potassium: 267mg; Iron: 14%; Vitamin A: 40%; Vitamin C: 6%; Calcium: 21%

  1. CHICKEN & BLACK BEAN TOSTADA

Ingredients

  • 1 6-inch corn tortilla, baked
  • 1/4 cup (42.5 g) canned black beans, rinsed and drained
  • 6 tablespoons (42.5 g) rotisserie chicken breast meat, shredded
  • 1/4 cup (12.5 g) romaine lettuce, thinly sliced
  • 1/4 cup (65 g) tomato salsa
  • 2 tablespoons (15 g) cheddar cheese, shredded

Directions

Top tortilla with black beans, chicken, romaine, salsa and cheese.

Nutrition Information

Serves: 1 | Serving Size: 1 tostada

Per serving: Calories: 233; Total Fat: 7g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 23mg; Sodium: 494mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 5g; Protein: 22g

Nutrition Bonus: Potassium: 412mg; Iron: 8%; Vitamin A: 33%; Vitamin C: 1%; Calcium: 15%

  1. OPEN-FACED STEAK SANDWICH

    Ingredients

  • 1 ½ teaspoon (6 g) cooking oil
  • 1/8 pound (60 g) skirt steak, trimmed
  • 1/8 medium (14 g) yellow onion, sliced
  • 1 slice (30 g) Italian bread
  • 1 slice (30 g) sharp cheddar
  • 1/4 medium (20 g) bell pepper, sliced

Salt and pepper, to taste

Directions

Preheat oven to 425°F and coat a baking sheet with cooking spray. Season steak with salt and pepper.

Preheat a small nonstick skillet, coated with cooking oil, over medium heat. When pan is hot, add the steak. Cook for 3–4 minutes on each side or until steak reaches desired doneness. Set aside until cool; slice thinly.

Sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.

Add the bread to the baking sheet. Top with cheddar cheese. Bake for about 5 minutes until cheese is melted.

Layer the steak, onions and bell peppers onto bread and serve.

Nutrition Information

Serves: 1 |  Serving Size: 1 open-faced sandwich

Per serving: Calories: 296; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 57mg; Sodium: 432mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 2g; Protein: 20g

Nutrition Bonus: Potassium: 305mg; Iron: 12%; Vitamin A: 6%; Vitamin C: 36%; Calcium: 18%

  1. CRANBERRY TURKEY ROLL-UP

    Ingredients

  • 1 10-inch 100% whole-grain tortilla (about 190 calories)
  • 2 tablespoons (35 g) canned whole-berry cranberry sauce
  • 3 thin slices (85 g) deli turkey breast
  • 1/2 medium (60 g) tomato, halved and sliced
  • 3 small lettuce leaves, washed
  • 1 slice (28 g) Swiss cheese, halved

Directions

Place tortilla on a large plate and microwave for 10–20 seconds.

Spread 2 tablespoons cranberry sauce in center of the tortilla. Layer turkey slices, tomatoes, lettuce and cheese on top leaving a  1–2 inch border.

Fold in the sides of the tortilla, then tightly roll toward the top. Slice and enjoy!

Nutrition Information

Serves: 1 | Serving Size: 1 roll

Per serving: Calories: 392; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 235mg; Carbohydrate: 36g; Dietary Fiber: 6g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Potassium: 531mg; Iron: 18%; Vitamin A: 29%; Vitamin C: 46%; Calcium: 28%

  1. LOW-CARB BLT WRAP

Ingredients

  • 2 slices (20 g) center-cut bacon
  • 1/4 medium (15 g) lemon
  • 2 tablespoons (30 g) reduced-fat mayonnaise
  • 2 large basil leaves, finely chopped
  • 2 large bibb lettuce leaves
  • 1 medium (90 g) Roma tomato, thinly sliced
  • 1 large (50 g) hard-boiled egg, peeled and sliced
  • Dash of coarsely ground black pepper

Directions

Cook bacon to desired doneness. Set aside on paper towels to drain excess fat.

Grate 1/8 teaspoon lemon zest into a small bowl. Squeeze about 1/2 teaspoon lemon juice into the same bowl. Stir in mayonnaise and basil.

Spread 1/2 tablespoon mayonnaise mixture on each lettuce leaf. Top with tomato, egg, and bacon. Sprinkle with pepper. Wrap leaves around filling and enjoy.

Nutrition Information

Serves: 1 |  Serving Size: 2 lettuce wraps

Per serving: Calories: 280; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 207mg; Sodium: 464mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 7g; Protein: 12g

Nutrition Bonus: Potassium: 121mg; Iron: 6%; Vitamin A: 11%; Vitamin C: 11%; Calcium: 3%

 

  1. PUMPKIN PIE OATMEAL

Ingredients

  • 1/2 cup (122 g) low-fat milk
  • 1/4 cup (60 g) water
  • 2/3 cup (50 g) quick oats
  • 3 teaspoons (15 g) canned pumpkin puree
  • 1/4 teaspoon (1.5 ml) vanilla extract
  • Dash of salt
  • Dash of pumpkin pie spice
  • 1/2 tablespoon (10.5 ml) honey

Directions

Combine milk and water in saucepan and heat over medium-low heat for 2–3 minutes. Add remaining ingredients, except for the honey, and stir until well combined. Allow the oatmeal to simmer for 2–3 minutes. Add honey and enjoy!

Nutrition Information

Serves: 1 |  Serving Size: 1 cup oatmeal (230 grams)

Per serving: Calories: 284; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 8mg; Sodium: 231mg; Carbohydrate: 45g; Dietary Fiber: 5g; Sugar: 17g; Protein: 13g

Nutrition Bonus: Potassium: 267mg; Iron: 14%; Vitamin A: 40%; Vitamin C: 6%; Calcium: 21%. 1-MINUTE BERRY PEANUT BUTTER SMOOTHIE

Ingredients

  • 3 ounces (80 g) fresh or frozen raspberries
  • 1 tablespoon (15 ml) reduced-fat milk
  • 1 tablespoon (15 ml) creamy natural peanut butter
  • 1/2 teaspoon (2.5 ml) honey
  • 1/2 cup ice cubes

Directions

Add all ingredients to a blender and process until smooth.

Nutrition Information

Serves: 1 |  Serving Size: 1/2 cup

Per serving: Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein: 5g

Nutrition Bonus: Potassium: 23mg; Iron: 10%; Vitamin A: 1%; Vitamin C: 41%; Calcium: 2%