PB Cup Smoothie

NN 2

PB Cup Smoothie

½ cup milk, skim
1 container Dannon Oikos Triple Zero vanilla yogurt
1 pkt Swiss Miss Diet Hot Cocoa mix
2 tbsp PB2 (powdered peanut butter – all the benefits at a fraction of the fat and calories

Put all ingredients in blender and blend until smooth. Makes 1 serving.

Nutrition information per serving: 233 calories, 26 grams protein, 1.5 grams fat, 30 grams carbohydrate, 383 mg sodium.

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Nutty Nutrition

NN 1

Healthful Tips:  Nutty Nutrition

Nuts and seeds are little powerhouses packed with nutrition—protein, fiber, magnesium, potassium, vitamin B6, and healthy fat. They make great “to go” snacks as they fit into a pocket, make it through airline security, have a long shelf life, and are resistant to hot and cold temperatures. Their generous fat and protein content can help to satisfy appetites and stabilize blood sugar.

A small portion is all you need, though.  For example, 17 dry roasted almonds contain 100 calories, 4 grams of protein and 8 grams of fat. Nuts are easy grazing food; a bowl on the table or a bag in the desk drawer tends to disappear without conscience consideration about the amount of fat or calories consumed.  Keep portions under control by buying 100 calorie packs or making your 100 calorie snack bags. Limit nut/seed snacks to one per day.

Here’s the nutritional scoop on a few of your favorites and a great low-fat peanut butter recipe to try.

Almonds are an excellent source of healthy fats, fiber, magnesium, calcium, vitamin E, and protein.  Limit 17 nuts (100 calories, 4 grams protein, and 8 grams fat).

Brazil Nuts are a good source of monounsaturated fat and selenium. Limit 2 nuts (66 calories, 2 grams protein, and 9 grams fat).

Cashews are a good source of healthy fat, magnesium and zinc. Limit 13 nuts (100 calories, 2 grams protein, and 8 grams fat).

Peanuts are a good source of healthy fat and vitamin E. Limit to 2 Tbsp.—about 17 peanuts (100 calories, 4 grams protein, and 9 grams fat).

Peanut Butter is a great source of healthy fat, plant-based protein, vitamin E and magnesium. Limit to 1 tbsp (94 calories, 4 grams protein, and 8 grams fat).

Pine Nuts are the edible seeds of pinecones and are a good source of healthy fat, vitamin E and zinc. Limit 1/8 cup (113 calories, 2 grams protein, and 12 grams fat).

Pistachio Nuts are a good source of healthy fat and vitamin B6. Limit to 25 nuts (100 calories, 3 grams protein, and 7 grams fat).

Walnuts are a good source of omega-3 fats and manganese. Limit to 7 halves (92 calories, 2 grams protein, and 9 grams fat).

Ground Flaxseed is a terrific source of heart-healthy omega-3 fatty acids and soluble fiber. Limit to 1 tbsp (37 calories, 1 gram protein, and 3 grams fat).

Pumpkin Seeds are an excellent source of magnesium, zinc and vitamin E. Limit to 1 tbsp (74 calories, 5 grams protein, and 6 grams fat).

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Healthy ZZZZZs

PFEP 11

In the News

Getting enough sleep is essential for a healthy metabolism and weight. Missing just 30 minutes a night can wreak havoc on both your weight and insulin resistance. In a recent study those who didn’t get enough sleep were 72% more likely to be obese and more likely to have blood sugar regulation issues.
The Sleep Foundation recommends that adults get 7-9 hours of sleep a night. They provide the following tips on their site to help you achieve that goal.

• Stick to a sleep schedule, even on weekends.
• Practice a relaxing bedtime ritual.
• Exercise daily.
• Evaluate your bedroom to ensure ideal temperature, sound and light.
• Sleep on a comfortable mattress and pillows.
• Beware of hidden sleep stealers, like alcohol and caffeine.
• Turn off electronics before bed.

 Download On Track with Barix: Protein for Every Phase

 

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Broccoli and Feta Omelet

PFEP 10

Broccoli and Feta Omelet

Cooking spray
¼ cup broccoli, chopped
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
1/4 teaspoon dried dill

Coat a nonstick skillet with cooking spray. Cook broccoli on medium heat for 3 minutes.

Whisk eggs and dill together in a bowl and add to skillet. Cook 3-4 minutes. Flip omelet, add feta cheese and cook about 2 minutes more until cooked through. Makes 1 serving.

Nutrition information per serving: 223 calories, 17 grams protein, 16 grams fat, 3 grams carbohydrate, 459 mg sodium.

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Pico de Gallo Grilled Chicken Salad Recipe

PFEP 9

Pico de Gallo Grilled Chicken Salad

1 medium tomato, diced
1 small onion, diced
1 seeded jalapeno, finely chopped
juice of 1 lemon
2 tsp. fresh cilantro, chopped
1/2 tsp. garlic, minced
1/8 tsp. black pepper
1 lb. boneless, skinless chicken breasts, cut into 1-inch cubes
non-stick cooking spray
4 cups green leaf or red leaf lettuce, washed and chopped

Stir together tomato, onion, jalapeno, lemon juice, cilantro, garlic and pepper in a medium bowl.

Lightly spray a medium nonstick skillet with cooking spay and add chicken. Cook on medium-high heat for 10 minutes or until chicken is cooked through, stirring occasionally.

Divide lettuce onto 4 plates, top with chicken and tomato mixture. Makes 4 servings.

Nutrition information per serving: 154 calories, 25 grams protein, 3 grams fat, 4 grams carbohydrate, 148 mg sodium.

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