Fat in your meals provides calories (or energy) and essential vitamins, such vitamins A, D, E and K.  In addition to carrying flavor and giving foods taste appeal, fat also gives foods texture in forms of smooth and creamy or crispy.  The apprehension about eating fatty foods in not only the number of calories they contain (9 calories per fat gram) but also, depending on the type of fat, their potential for increasing the risk for disease.  A meal plan high in saturated fat, for example, increases blood cholesterol levels and, therefore, increases the risk of heart disease. (more…)

– 4  6-ounce (180-g) tuna steaks

- 8 ounces cherry tomatoes, chopped

- 2 ounces pitted black olives, chopped

- 1/2 small red onion, very thinly sliced

- 4 mozzarella balls, chopped

- 2 tablespoons coarsely chopped parsley

- 2 tablespoons extra virgin olive oil

- 2 tablespoons balsamic vinegar

- Salt and freshly ground pepper (optional)

Instructions:

Combine the tomatoes, olives, onion, mozzarella and parsley in a bowl.  Drizzle with 1 tablespoon of the oil and 2 tablespoons of balsamic vinegar.  Toss thoroughly to combine and set aside. (more…)

The concept is bold, but you can actually avoid those daunting calories and lose weight over the holidays.  This can be done without missing out on all of the delightful foods that the season has to offer.   Rest assure you don’t have to carry around and whip out your food scale to log everything in your food journal at every holiday gathering or New Year’s Eve party you attend. So leave your measuring cup at home, and just follow these three simple steps when you are out celebrating this holiday season.

1. Check out the Potluck or Buffet table BEFORE getting in line – Doing a recon pass before you get in line at potlucks and buffets helps you avoid front loading when you visit the buffet table.  How many times have you gone to a buffet or potluck and noticed that your plate is already full before you are even close to the end of the buffet?  If you check out everything first, you can be selective and save space on your plate for the foods you really want to eat. (more…)

•  ½ small whole wheat baguette- cut in small cubes
•  3 tablespoons extra-virgin olive oil
•  5 ounces (150 g) sundried tomatoes, drained
•  5 ounces of baby spinach leaves
•  16 ounces of trimmed chicken breast
•  5 ounces of feta cheese, thinly sliced
•  1 tablespoon white wine vinegar
•  Salt and freshly ground black pepper (optional)

Preparation Time: 20 minutes

Instructions: Grill or sauté the chicken with light oil until cooked thoroughly. Slice the chicken into strips and place into a large salad bowl. (more…)

Though it’s a common way to temporarily boost energy levels, caffeine has also been shown to amplify feelings of stress and elevate sugar levels amongst other effects.  Most adults can tolerate 300 to 500 milligrams of caffeine (a six-to-eight-ounce cup of coffee can contain 95 to 200 milligrams).  Consume more than 600 milligrams and you may experience nausea, jitteriness, or a rapid heartbeat; extremely high intake can lead to a dangerous spike in blood pressure.  Children should avoid significant amounts of caffeine, whether in sodas or energy drinks.  The effects on growing bodies are uncertain from the long term consumption of caffeine, however it has been linked to sleep deprivation- and most kids need more shut-eye, not less. (more…)

Vanilla Banana Protein Pancakes

- 1 scoop of vanilla whey protein (or 30 grams of protein worth)
-  1/2 banana
- 2 TBSP Almond Milk

- 1 TSP Baking Powder

- 1 TBSP Milled Flaxseed
- pinch of cinnamon
- 1/4 cup egg whites

Mash the banana in a bowl and put it in a blender or blender shaking cup.  Add the egg whites, almond milk, vanilla protein, baking powder, and cinnamon.  Blend all ingredients together.  Heat pan or griddle and spray with Pam or non-stick spray.  Cook to your liking and ENJOY!!!

Makes approximately 3 pancakes.
Calories- 227

Carbs- 20 grams

Fat- 3.5g grams

Protein- 31 grams
The macros may change depending on the brand of protein you use.