Peanut Butter is great for protein intake and healthy fats. But consider this: regular commercial brand peanut butter ( smooth style) can have, in 2 tbsp, upwards of 160-200 calories, 12-19 grams fat, 2-6 grams of saturated fats, 130-150 grams of sodium, 4-10 grams of sugar, 3-10 grams of protein. For most of us who are trying to lose weight, firm up and be in generally better health, this is simply too much fat, too many calories, too much sugar, and too much sodium for 2 tablespoons! So WHAT TO DO!?!?!?! Here is your healthy swap for Peanut Butter: Bell Plantations PB2 Powdered Peanut Butter. WAIT! Don't freak out yet! "Karen, POWDERED Peanut butter? I DON'T THINK SO!" LOL! Hold on: this product is shipped in powder form. To prepare, you mix 2 tbsp of PB2 powder with 1 tbsp of water. When you first open the freshness seal, you are overcome by the smell of fresh roasted peanuts. This is because the product is "made with premium quality peanuts that are slow roasted and pressed to remove fat." I mixed 2 tbsp w/ 1 tbsp of water and mixed. I loved that it smelled like peanut butter. As I mixed it with a knife I was, again, pleasantly surprised , to see that it had the consistency of peanut butter. I used it for the first time plain because I wanted to see the true taste with out anything extra: there is a slight, let me stress, slight difference in taste. A little less "peanutty" than regular peanut butter but still GREAT flavor, exact same consistency and great taste. And what's in those 2 tbsp? 53.2 Calories, 1.87 grams of fat, 77.6 mg sodium, 3.4 grams carbohydrates, 1.66 grams of sugar, and 5.65 grams protein. You can get this product by going to the following website: http://www.bellplantation.com/. This product is really affordable and comes in a chocolate flavor as well! This product can be mixed into a protein shake, and has many other uses. Try in with IsoPure's Zero Carb Pure Chocolate Protein Powder or with Chocolate flavored Shakeology. You can find Shakeology on my Team Beach Body website : www.teambeachbody.com/icufit.
Energy 5 hour energy shot, 6 hour energy shots, 8 hour energy shots: dump them now! Why not get your energy, nutrients, antioxidants, and natural fat burners in one, filling shake that you can use to replace a snack or a meal? At Eco Eats in Key Largo, and soon to be, in Tavernier, you can get "Karen's Nutrient Fat Burner". This shake gives you energy, nutrients, antioxidants, a little "sweet tooth" satisfaction,and a natural fat burn. Pete, or whoever is working behind the counter, will make you one, fresh, with the following ingredients: Strawberries, Blackberries, Raspberries, Blue Berries, Green Tea, Spinach, Whey Protein, Cinnamon, and Oatmeal. They'll throw it in their blender for you with some ice and you'll be on your way out the door in no time! This shake will provide you with sustained energy without the crash of sugar or processed items, and with out a ton of caffeine and it's a lot healthier for you, providing vitamins, minerals and antioxidants that you can't get from those shots or your cup of joe! Plus it taste's great. Nice and cool, refreshing, a little bit of sweetness from the fruit and a hint of cinnamon. Perfect for after a workout or to fight that mid day slump. While you are there, get a shot of Wheat Grass! Yum! You can customize your shake at Eco Eats with supplements for Protein, Immunity, Performance Boost, and Vitamins. Pete can help you with what you need.
Recipie of The Day.
As many of you know I am a huge fan of clean eating. Try this simple recipe on for size. Let me know your thoughts!
Pasta Roll-ups with Turkey and Spinach
INGREDIENTS:
1 tsp. extra-virgin olive oil
1 small onion, finely chopped
1 clove garlic, minced
1 lb ground turkey breast
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 28-oz can whole tomatoes in juice
1 tsp salt
8 sheets dried high-protein or whole-wheat lasagna
1 10-oz box frozen chopped spinach, thawed
1 15-oz container non-fat ricotta cheese
1 egg
3/4 cup shredded reduced-fat mozzarella cheese
INSTRUCTIONS:
In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in cinnamon and nutmeg, then add tomatoes and salt. Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.
Meanwhile, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and allow to cool in a colander.
Preheat the oven to 400°F. Squeeze all remaining moisture from thawed spinach and place in large bowl. Add ricotta cheese, egg and a 1/4 cup mozzarella cheese to bowl. Stir until combined.
Spread 1 cup of cooked tomato sauce into bottom of a 9" x 10" casserole dish. Lay a cooked lasagna noodle flat in front of you. Use your fingers to spread 1/8 of ricotta mixture across the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with remaining noodles. Spread remaining tomato sauce over roll-ups, then top with remaining 1/2 cup mozzarella.
Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until the rollups are browned and bubbly.
NUTRIENTS PER SERVING:
Calories: 234
Total Fat: 3 g
Sat. Fat: 0 g
Carbs: 27 g
Fiber: 5 g
Sugars: 7 g
Protein: 28 g
Sodium: 508 mg
Cholesterol: 76 mg
NUTRITIONAL BONUS:
One serving of these lasagna-style roll-ups gives you 90 percent of your vitamin A requirement and a healthy dose of calcium – 366 milligrams to be precise.
Serve with a tossed salad of mixed greens.
Look her for new recipes often. Send me your favorite food recipe and I'll redesign it to be more healthy.
Yours in Health, Wellness & Fitness
Karen Williams-deCastro
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