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Category: Nutrition

I love raspberries.  I put them in salads, on frozen yogurt, in yogurt and cereal, and eat them on their own, straight out the container.  You can also put them in smoothies, pies, parfaits, cakes, sauces, and casseroles.The only thing I could do without are their seeds.  They get stuck in my teeth and interfere with the yummy taste of the berry.

Raspberries pack a powerful nutrient-rich punch.  They are low in calories and saturated fat.  They also are a great source of dietary fiber, antioxidants, vitamins and minerals.  Here is a list of the vitamins and minerals in raspberries and some of their functions:

Vitamin C aids absorption of iron and forms collagen in bones, cartilage, muscle and blood vessels.

Vitamin A is essential for healthy vision, cellular growth and the immune system.

Vitamin E helps prevent deficiencies requiring supplements.

Potassium helps control your heart rate and blood pressure.

Copper aids in the production of red blood cells.

Manganese promotes strong bones, nerve health and helps the body synthesize fatty acids and cholesterol.

Iron regulates cell growth.

Magnesium promotes the health of your immune system and heart as well as normal muscle and nerve function.

B-vitamins are energy producers, aiding in the breakdown of carbs.

 

Lots of good reasons to give raspberries a try.

By: Tamara Watt

 

 


Chocolate Cherry Protein Shake

Add The Following

 

ü 1 1/2 cups (unsweetened) almond milk

ü 2 scoops of Chocolate “Max Lean Protein” (this is great for a thick shake)

ü 1/2 cup (4oz) frozen unsweetened black cherries

ü 1 Tbsp. of 100% Pure Unsweetened Cocoa Powder

Add 3-5 ice cubes for extra thickness

 

Blend until creamy smooth (1 Minute in your high speed blender or bullet). Enjoy!

 

AND

 

 

Chocoholics Delight

**Perfect Post Workout Recover**

 

Add the Following

2 scoops of Chocolate “Max High Five”

1 1/2 cups of Cold Water or C.C. Milk (Carb Control)

1/2 cup of raspberries (frozen Unsweetened)

1/4frozen banana

1 tbsp. 100% Pure Unsweetened Cocoa Powder

1 Tbsp. of Natural Peanut Butter or Almond Butter

Add 4-5 ice cubes for extra thickness

Blend well for 1 Minute, to create a creamy thick texture!

Enjoy!

By: Tamara Watt

 

 Made with oat flour & Stevia, Simple & delicious!!!

Preparation Instructions:

Preheat oven to 350F°.

Combine all ingredients in a bowl.

Drop by rounded tablespoons onto ungreased cookie sheet. Press down slightly with fork to create lines.

Bake for 8-10 minutes.

Ingredients

  • ¾ cups Natural Peanut Butter (crunchy OR creamy
  • ¼ cups Oat Flour (Red Mill Brand)
  • ½ cups Stevia In The Raw
  • 1 whole Egg Beaten
  • 1 teaspoon Baking Soda

By: Greg Marshall

Excerpt from his book: Body Fit

When working with proteins, you should always have Incomplete Proteins in your diet. “Incomplete Proteins are proteins from plants and legumes such as beans, rice, tofu, and certain vegetables.

These provide lower amounts of proteins per gram and should be combined together in order to provide a meal higher in protein, such as rice and beans.

Incomplete proteins are also higher in carbohydrate content than complete proteins. Vegetarian and vegan diets typically consist of these proteins.”

By: Tamara Watt

1 scoop Max Lean pro (vanilla)
1/3 cup old fashioned oats
½ cup Better’n Peanut Butter (found in the organic section of Kroger’s)

Microwave peanut butter for about 30 seconds to soften. Mix in the Lean Pro. You can microwave the PB/Lean Pro mix a little more (about 15 seconds) to reach a smooth consistency. Do not over microwave. Do not cook the oats. Fold in the oats and drop tablespoons full onto wax paper. Refrigerate for approximately a half hour. You can adjust recipe depending on how many cookies you want. This recipe will make approximately 6 cookies.

By: Tamara Watt

Directions: Description: High Protein, Italian inspired baked cheese omelette.
Ingredients:
• 5 egg whites
• 1/2 cup evaporated skim milk
• 1/2 cup low fat cottage cheese
• 1 cup spinach
• 1/2 cup grated Parmesan cheese
• 1/8 teaspoon pepper
• 1 tablespoon Italian parsley (optional)
Instructions:
Preheat oven to 350 degrees. Coat a 9-inch cake pan with olive oil cooking spray. Place all the ingredients in a food processor or blender. Mix till smooth. Pour into the prepared pan and bake for 30 to 35 minutes or until mixture is set. Sprinkle with parsley. Serve warm.

By: Tamara Watt

 

 

Layer the following:

 

1/2 cup of cooked quinoa

1 cup of Plain Greek yogurt (Choboni, Fage, Kirkland or Okidos)

1 small Green Apple Chopped + Organic cinnamon and Stuvia to taste.

 

This Incredibly Satisfying and Figure Friendly Breakfast packs a “Nutrition Punch” for long lasting energy and Satiety when you need in most in the Morning

By: Tamara Watt

 

 

2 scoops of Max Lean Protein (Vanilla)

1- 1 1/2 cups of Ice Cold Water

¼ Frozen Unsweetened Mango

1/4 cup Frozen Unsweetened Blueberries

1 Tbsp. of Coconut Oil

Add in 4-5 ice Cubes for additional thickness

By: Tamara Watt

 

Directions:

 

2 scoops of Max Lean Vanilla Protein

1- 1 1/2 cups of pure water or CC milk (calorie control)

1/2-1 cup frozen unsweetened peaches.

1/2 tsp. almond extract (Watkins)

1/2 tsp. Fresh Ground cinnamon

Add 4-5 ice cubes for extra thickness and incredible taste

Blend well in a high speed blender for 1 Minute and top with 2 tbsp. of Fat Free Cool Whip! YUMMY

Perfect to take with you to your BBQ event or an outing. Make it fun and stick with your goals, Remember there your Goals!!!

By: Tamara Watt

 

*Heavenly Pumpkin-Pie-Milkshake*

 



You will need:

  • 2 scoops of Low Carb Vanilla Protein (blend or whey isolate)
  • 1 cup unsweetened almond milk (low sugar)
  • ½ cup pumpkin puree (look for 100% pure Libby’s)
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • 1 packet stevia
  • 4-5 ice cubes

 

 

 

*Place ingredients in blender and mix to desired consistency. You can also freeze in a tall glass for 15-30 minutes, and top with 2 tbsp. of fat free cool whip and a dash of nutmeg*.