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  • Lunch Makeover, from Health Magazine.  I have a subscription to Health Magazine, which I love.  It has the right balance of fitness, food, motivation, and wellness articles.  Every now and then, I'll point out some great advice or recipe from the magazine, such as this lunch makeover: 
    • Parfait, Hummus, Pita Chips, and Veggies
      • Mix together 1 cup fat free plain Greek Yogur & 1 teaspoon honey
      • Layer mixture with 1 cup fresh berries, apples or pears
      • Add crunch with 11 almonds (not granola, too much sugar)
      • On the side have 1/4 cup hummus, with about 5 pita chips, and 1 cup sliced veggies (cucumbers, carrots, etc.) for dipping
    • 464 calories
    • 16g fat
    • 27g sugar
    • 31g protein!!!
    • 10g fiber!!!
    • This lunch has enough power to carry you through until dinner!

  • Faux-Fry anything! (from Rocco DiSpirito, author of NOW EAT THIS!)
    • Coat the food with egg whites and a mixture of grated parmesan cheese, whole wheat flour, and panko bread crumbs
    • Spray coated food with a bit of cooking spray
    • Put food in oven at 450 degrees for 10-15 minutes
  • You'll have crispier, healther food with the same "fried" taste! 

  • Carl's Protein Shake:
    • 1 cup skim milk
    • 3-4 ice cubes
    • 1 banana
    • 3 tablespoons whey protein powder (Carl likes either chocolate or vanilla flavored)
    • 1 tablespoon ground flax seed
    • Blend until smooth

  • Angie's Smoothie's:
    • 1/2 cup skim milk
    • 1/2 cup frozen strawberries
    • 1/2 cup frozen blueberries
    • 1/2 cup plain, fat free yougurt
    • 1 tablespoon ground flax seed
    • Blend until smooth

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