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 RECIPES
Fit Tips

"THINGS or PEOPLE" may make it harder for us to reach our goals, but WE are the only ones responsible for decisions we make.

Breakfast

  1. Protein Pancakes
  2. Breakfast Patties
  3. Pumpkin Pancakes
  4. French Toast in a Bowl

Main Dishes

  1. Tuna Bowl
  2. Meatza
  3. Egg White Pizza
  4. Egg White & Tuna Bake
  5. Tuna Muffins
  6. Tortilla Casserole
  7. Oatmeal Casserole
  8. Pumkin Bake
  9. Shiratake Yum-Yum
  10. Pumpkin Turkey Chili
  11. Crock Pot BBQ Pulled Chicken
  12. Protein Dip
  13. High Fiber Pizza
  14. Karen's Kickasserole

Soups

  1. Chicken Soup

Cookies/Desserts

  1. Protein Cookies
  2. Pier's Cookies
  3. Protein-Pumpkin Cookies
  4. Bread Pudding
  5. Karen's Power Cookies
  6. Grape Dessert
  7. Peanut Butter Protein Cookies
  8. Protein-Pumpkin Cookies
  9. Karen's Fiber One Bar
  10. Ice Cream Sundae
  11. Oatmeal Chocolate Mint Cookies
  12. Protein Brownies2
  13. Single Serving Microwave Protein Cookie
  14. Crazy Brownies
  15. Veggie Cookies

TOP 10 NUTRITION RULES TO FOLLOW

  1. Eat small, frequent meals, 5-6 meals a day, spaced evenly throughout the day.
  2. Each meal should contain a “serving” of lean protein and complex carbohydrate.
  3. Try to consume 1 gram of lean protein per pound of desired body weight.
  4. Limit food that contains white flour and sugar.
  5. Become aware of portion sizes. Weigh and measure things if you are not sure.
  6. Have your “starchy” type of carbs early in the day. Evening meal should be lean protein and veggies.
  7. Coffee, tea and diet soda are ok in moderation, as long as you are getting at least 64 oz. of plain water a day.
  8. KEEP A FOOD LOG! Write in it when you eat, not at the end of the day.
  9. One day a week allow yourself to have a few things you would not normally eat. NOT the whole day, just a meal or two.
  10. When you slip up, learn from your mistakes. Don’t beat yourself up. Then just get right back on track.

Click to print rules. | Best Food Choices

SOME SUGGESTED READING

"The South Beach Diet Book"--by Arthur Agatston, MD. This is really how we all should eat, regardless if we need to lose fat or not.

"The Complete Book of Food Counts"--by Corinne T. Netzer

"Everything You Neet to Know About Fat Loss"--by Chris Aceto
www.nutramedia.com