tag:blogger.com,1999:blog-67917628898097056872024-02-07T20:39:37.611-06:00Venus Crossing with LissDedicated to helping you focus on getting your best body!mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.comBlogger203125tag:blogger.com,1999:blog-6791762889809705687.post-77241290588855209092018-02-16T18:35:00.002-06:002018-02-16T18:35:43.574-06:00Top VenusCrossing Articles of 2017<div class="separator" style="clear: both; text-align: center;">
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<br />2017 was a fantastic year :) Living on the beach, and working full-time doing what I love has been the best decision ever. I love my flexible schedule so that I can do anything with the husband or kids I need to. Our time together has probably doubled, that is priceless. However, my role at work expanded in 2017 too, at over the summer something had to give. It was my blog. I am committing now to putting out at least one article a month. Hoping to do more than that, but want something attainable.<br /><br />So without further ado, here are the top 10 articles of 2017 as ranked by YOUR visits!<br /><a href="http://venuscrossing.blogspot.com/2014/05/venus-ab-and-core-work-progressions-and.html" style="color: #888888; text-decoration-line: none;"><br /></a><a href="http://venuscrossing.blogspot.com/2014/05/venus-ab-and-core-work-progressions-and.html" style="color: #888888; text-decoration-line: none;">10. Venus Ab and Core Work Progressions and Modifications</a><br /><br /><img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSdPkbAhB8hamI9-NTINxxfXtUkGxLjGKyoA2G0Sb4dQ8YBuwh3S1eNYcKUy_x0jYTHgNTRohrOC5RZgp43Y-hQntnvaWxVT1x91y43TiM53w9kqyCSfo90avVQNMxtnevyx3CKcpFluZX/s320/Photo+May+04,+5+15+45+PM.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="240" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2016/01/taco-salad-and-menu-for-monthly-shopping.html" style="color: #888888; text-decoration-line: none;">9. Taco Salad and Menu for Monthly Shopping</a><br /><br /><img height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAphYDlaNjjCjsznzpYRYgAfrDW_FlFZIK9NVzntB3yHi_4IV6yvm39xIwzviOIDrgaX62BaKEAJtcNupo1Y1_A4VDOQ9i8sFATUKZ0I2PTH7HsI-etuMpOgdIuAaUxlJYNm3Q_A0OGIVh/s320/Collage+2015-11-25+15_58_07-1.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="320" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2014/08/commitment-and-starbucks-blendicano.html" style="color: #888888; text-decoration-line: none;">8. Commitment and Starbucks Blendicano</a><br /><br /><img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZPqQSbTM_xwWiNr8cufgPYZCOYrbnUiNYX03yk9QV6UIynbkrsb3FguRDXFgLropDleLvIEwwpOGjtHsFzUuy-cEaubDhlUYhvAVw1vGHVxHiDK2tMIn6ZGYvkS-b7o30N6b9ehShdukj/s320/IMG_20140807_145757.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="320" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2013/02/healthy-peach-cobbler-oatmeal.html" style="color: #888888; text-decoration-line: none;">7. Healthy Crockpot Peach Cobbler Oatmeal</a><br /><br /><img height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvpbIEV-fBgK6JxKqg0g1oqUqGDOvL5HJtB3p4TPCLS2qL_IE4h8aNGPCcCFtv7tsetQDvxTgeHe9fUSA9huowkkAMthMPjJr8ggZpVqiV53sWtdOtFOIMMhUZcME9KVhYm2YNUGTPNRXs/s320/Peach+Cobbler+Oatmeal.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="320" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2012/11/a-week-in-life-of-liss-planning-your.html" style="color: #888888; text-decoration-line: none;">6. A Week in the Life of Liss: Planning your Deficit</a><br /><br /><img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggtOjXdEnzUplF_G6QKy036FZIIPZRcuGYEhX0UG_ZIN9K-muTpFM2bUs8Ok4Vx3uPa4mx1k9pGd1XbWYqeHAspVRTQjeRlU8hwti4kUHnOgTjuZiOv3zZdsvNU3jkMHs0o0eyGBpblMyD/s320/DSC_3760100712.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="202" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2015/11/a-month-of-meal-plans-and-groceries-in.html" style="color: #888888; text-decoration-line: none;">5. A Month of Meal Plans and Groceries in 30 Minutes</a><br /><br /><img height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXRSyIkDMrasCaBfEvx67bIE-zIf7Taalj20xRyiDFh8N8bq3EIzJmsL4lkLadpjnFMX7gWnuj1sTAVXcGKG8DU_hymWe8Eqxa9hdtSA6-SC88Rvu8d0E1hpcfCRJiVOphpv3mAIMiXjEX/s320/Collage+2015-11-25+15_58_07-1.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="320" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2013/06/weekly-healthy-dinner-menus-for-whole.html" style="color: #888888; text-decoration-line: none;">4. Weekly Healthy Dinner Menus for the Whole Family</a><br /><br /><img height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg08Mm7sfTps7wmSb236sCP0d_M3C6yj8tMpCcsSoe6oAv6g61HOgC3vukD6x2NbVLwxGhgpiETAoVfrVBL_PatNWn6zQ0sV-Em50HXK1jTAgGKlx94b1gNMETofrxQzQ2a4mINM3Jv7g9e/s320/Weekly+Dinner+Menus+for+Whole+Family.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="320" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2013/09/sweet-balsamic-pork-loin.html" style="color: #888888; text-decoration-line: none;">3. Sweet Balsamic Pork Loin</a><br /><br /><img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSFxJnOSyyYp5GPXnGUBzeRWXXsqqj7QfIcBbXTnX7R26y7PdVzu7ceIvoongRzMsMFd2EXDXhbetnZ4CcX6l7LF2c7dA9a7YopwhSDI-zTYe-KEwGmfNvlXrhTp1Rukv3v5e3PFlWCFI1/s320/Photo+Sep+03,+9+09+37+PM.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="240" /><br /><br /><a href="http://venuscrossing.blogspot.com/2012/11/my-story.html" style="color: #888888; text-decoration-line: none;"><br /></a><a href="http://venuscrossing.blogspot.com/2012/11/my-story.html" style="color: #888888; text-decoration-line: none;">2. My Story</a><br /><br /><img height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrl4x2Cm0OlFdBUEKLYCPaMi54NKdQMBK4V51OTVHE3MT2QuN8X9CXg91QZNIK6pHa6nWswRuwKn-aUJkhO48pK2FjoFYBaE923zr4OLEY4hI_NxQktOp2DGAze8vjpE7IbLY1JziROPZv/s400/How+I+did+it+My+Story+.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="152" /><br /><br /><br /><a href="http://venuscrossing.blogspot.com/2013/07/lower-calorie-hawaiian-dream-cake.html" style="color: #888888; text-decoration-line: none;">1. Lower Calorie Hawaiian Dream Cake</a><br /><br /><img height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EhnFkle-hj0Xw3G8_9Qsb_IA8LwiMgMvJ-7s59Gzh8KNZ7T_xT7bEGnR8ZXLj0mhGTNmU8bknjhHXEaS2Yfjlin-w7Fz88dplYqKYwmIPFOM226DjYIRcbiQvG8lILDFJtMIGxX2RNY4/s320/Photo+Jul+14,+12+25+06+PM.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px;" width="320" /><br /><br />Thank you for your support! I am wishing you a fantastic 2018!<br />X-Liss</div>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-14454054014291102582017-06-25T13:53:00.001-05:002017-06-25T17:14:35.868-05:00BSN Supplements Syntha-6 Protein Bar Review, Bai Malokai Coconut Drink, and Photo Shoot<div class="separator" style="clear: both; text-align: center;">
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Guess who just made a protein bar run?! <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> This girl. Tried my first @bsnsupplements Syntha-6 bar, the Salted Toffee Pretzel flavor was first up. Lord have mercy. It was like a rice krispy treat in protein bar form. <img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> Thank you to my Venus sister Malissa for the recommendation!</div>
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Next up was @bsnsupplements Syntha-6 Peanut Butter Crunch bar! Mmm mmm good! 230 cals and 20g protein β Two thumbs up, will buy again <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> So far these bars are two for two. Love that they are a rice krispy texture, great change up from Quest bars. <img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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Tried a @bsnsupplements Syntha-6 Chocolate Crunch protein bar next. Tastes like a cocoa krispy treat! Delicious! 230 cals and 20g of protein too <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> Good stuff! Super impressed with this line up; so far I am 3 for 3. <img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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If you like rice krispy treats, then I have THE protein bar for you. @bsnsupplements NAILED the rice krispy treat flavor AND texture with their Syntha-6 vanilla marshmallow protein bar. Could not believe it. This bar has 230 cals and 20g of protein. Honesty, all 4 flavors that I tried were <img alt="π―" class="CToWUd" data-goomoji="1f4af" goomoji="1f4af" src="https://mail.google.com/mail/e/1f4af" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" />%. You literally cannot go wrong in this line up! <img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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I tried to think up how I would rank these, and I honestly cannot. They are all GREAT and will definitely be buying them again :)</div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">In other news, these Bai Malokai Coconut drinks have been my new "out and about" drink splurge. SO good! I adore coconut and this drink is coconut in a bottle π macros are good too! </span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">...and finally my most recent photo shoot, been meaning to share! These were all done in Playa del Carmen, Mexico by Erin with Forever Grace Photography- https://m.facebook.com/forever-Grace-Photography-133632556783420/</span></span></div>
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X- Liss</div>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-17159535441236673372017-05-29T14:11:00.003-05:002017-05-29T14:11:48.243-05:00One Pan Shrimp and Rainbow Veggies<div class="separator" style="clear: both; text-align: center;">
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This recipe is SO pretty, huh? And it tastes as amazing as it looks! Plus, it has superb macros ;) I also think it is perfect for company too since it feels fancy. Even my kiddos loved it, my kids love shrimp <i>anything</i>.<br />
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Last post, I showed you my "Best Marinaded Grilled Chicken" recipe. (Recipe >>> <a href="http://venuscrossing.blogspot.com/2017/05/the-best-marinated-grilled-chicken.html">HERE</a>) <span style="background-color: white;"><span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Using my extra prepped "Best Marinated Grilled Chicken" from the recipe, I made a spinach and pasta salad. The pasta is cooked and then cooled making it a resistant starch. Resistant starches are pretty cool, ya'll. Starches are just long chains of carbs. Resistant starches are processed by your gut, and ultimately your body, differently than normal carbs though.They function in the gut like a soluble fiber, and can have valuable health benefits. You can do this with pasta, rice, and potatoes by cooking then cooling them. β </span></span></span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Banded hip rotations - great for the core AND glutes. I did 3 sets of 12 on each side this morning </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π" class="CToWUd" data-goomoji="1f351" goomoji="1f351" src="https://mail.google.com/mail/e/1f351" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;"> you can also do these on the cable machine but I prefer the bands!</span></div>
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My two favorite fish oils <img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> Why fish oil? β Helps to combat inflammation, improves brain health, and joint function. What are you looking for? β You want 500 mg each of DHA and EPA per serving. (The bottle on the right needs to be doubled to hit that, which you can do!) This is one supplement pretty much everyone needs unless you eat 3 servings of fatty fish per week.</div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Fajitas are my go-to meal at any Mexican restaurant. I usually ask for a side of shredded lettuce and throw that on top with the guac. I usually skip the tortillas, beans, and rice. I have a few chips and salsa before my meal instead ;) the macros obviously depend on where you are eating and what you get but in general the fajitas with lettuce and guac are about 500-700 cals and 30-50g of protein.</span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">So onto the recipe...</span></span></div>
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<h3 style="background-color: white;">
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">One Pan Shrimp and Rainbow Veggies</span></span></h3>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><i>Serves 2</i></span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><b>Ingredients:</b></span></span></div>
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<ul>
<li>1 cup cherry tomatoes</li>
<li>1 cup carrots, chopped</li>
<li>1 cup onion, sliced</li>
<li>1 cup asparagus, chopped</li>
<li>1 pound shrimp</li>
<li>1/2 lime or lemon</li>
<li>Chili powder</li>
<li>Oregano</li>
<li>Salt</li>
<li>Pepper</li>
<li>1 tbsp butter</li>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Directions: </span></span></div>
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Preheat oven to 400ΛF. <span style="font-size: 12.8px;">Add cut vegetables to a baking sheet sprayed with nonstick spray. Lightly spray veggies and sprinkle with seasonings to your preference. Roast for 10 minutes. (Note I made this for four, thus I used two pans!) </span><span style="font-size: 12.8px;">Move veggies to the side to make space in the center of the baking sheet and add shrimp in a single layer. Sprinkle with seasonings and citrus juice to your preference. Bake for 5-8 minutes, until shrimp is fully cooked. Be careful not to overcook. Cut butter into pieces and allow to melt over shrimp. I served alongside with white rice.</span></div>
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<span style="font-size: 12.8px;">Nutritional Info</span></h2>
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<span style="font-size: 12.8px;">(for 8 oz shrimp, 1/2 tbsp butter, 1 cup veggies, and 1 cup cooked white rice as shown)</span></div>
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<ul>
<li>443 cals</li>
<li>55 g carbs</li>
<li>6 g fat</li>
<li>63 g protein</li>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-10141047823889662482017-05-14T07:00:00.000-05:002017-05-14T07:00:21.952-05:00The Best Marinated Grilled Chicken<div class="separator" style="clear: both; text-align: center;">
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This recipe was inspired by Chickfila and hibachi restaurants, no lie haha! But it is so dang good and versatile that it has stuck around my house the past few months. What I like about it is that it has flavor but can meld with whatever you want to put it with. Last batch, I made 10 POUNDS of it. Seriously. Made it for company and the week's meal prep! The recipe is easy to scale up or down. And the marinade turns out SUPER juicy chicken, it is basically a brine.<br />
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So finally, I decided I needed to share it with you, despite it being stupid easy.<br />
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Here is what I have been up to lately...<br />
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Just like how I change up my nutrition and experiment, I do the same with my lifting. This month lifting HEAVY stuff is back. I was not feeling sub 5 rep sets for the past few months, so I went with it. I added more 15-21 rep sets than I normally do, and tried to rep out until failure one set per gym session. This month I am focusing on heavy again, I will be attempting a PR on one lift per session in the 1-5 rep range. Today was hip thrusts. I did 225 lbs for 3 reps. Making an ugly face is completely optional </span><img alt="π" class="CToWUd" data-goomoji="1f602" goomoji="1f602" src="https://mail.google.com/mail/e/1f602" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"> you might catch a glimpse of the elusive hubster too ;)</span></div>
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Just had my 5 year anniversary with #mapmyrun and they sent me this summary. Kind of cool to see how my runs over the years add up! Whoa! I have went through phases of hating running and loving it the whole way. One thing running does for me is keep my asthma down to levels where I do not need medication, or even experience symptoms. I think it has also taught me self-discipline to stay in the "pain box". Runs are usually not comfortable but you know you can do it so you stick to it. That can be applied to lifting, nutrition, relationship stuff, and the list goes on. You are only as strong as your mind believes <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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That's what 4 miles of barefoot on sand sprint intervals does to a woman. Hot mess <img alt="π―" class="CToWUd" data-goomoji="1f4af" goomoji="1f4af" src="https://mail.google.com/mail/e/1f4af" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" />! To be clear, the last mile was the fastest jog intervals I could muster. I was done. DONE. But, I am pushing hard to chase another May goal. -> Reduce my average pace, and that requires some sprint intervals along with lots of form improvements ββ #goalchaser What do you have cooking for May?</div>
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Tried something new last week- paddleboard yoga! I must admit that I have never been much of a yoga fan. But recently I have just started to understand the benefits of flexibility and mobility, as well as balance. All things that yoga helps with. So, I grabbed an adventurous girlfriend and we bit the bullet today. The extra challenge of the paddleboard and being on the beautiful water made it completely enjoyable! I think I can come to love yoga, as long as I get to be on the water ;) </div>
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(I am second from right on both pics) First of all, it is always fun and challenging to try new things. It is amazing how we can be proficient in some things and lacking in others. Trying new things brings these areas to light. </div>
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β I was strong and capable our core and bodyweight parts of the workout.</div>
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β My balance rocked, never fell off! βI am moderately flexible, I could hang in most parts! But there were a few areas I need to work on, so I have started doing that post-lifting. (You need flexibility for good range of motion in lifting and overall mobility BTW!)</div>
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β Once we started doing headstands, I was WAY out of my norm. My girlfriend who went with me rocked hers! So I am going to start practicing those too!</div>
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Try new things and see how balanced your fitness is. A healthy, strong body is capable of learning lots of things!</div>
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So onto the chicken recipe :) we usually eat the grilled chicken the main dish the first night and then I mix it into other recipes the next few days.<br />
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<h3>
<br />The BEST Marinated Grilled Chicken Recipe</h3>
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<i>Serves 4 but easy to scale up</i><br />
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<b>Ingredients:</b><br />
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<li>1/4 cup dill pickle juice (I just pour mine out of the jar!)</li>
<li>1/4 cup soy sauce (or Bragg's liquid aminos)</li>
<li>1 tbsp meat seasoning (I use Chupacabra, you can also use a blend of salt/pepper/garlic powder/onion powder/parsley/paprika too!)</li>
<li>1-2 pounds of chicken (I prefer boneless, skinless breasts but good on thighs too!)</li>
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<b>Directions: </b></div>
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In a bag, place all the ingredients and allow to marinate for 1 hour or up to 8 hours in the refrigerator. Drain chicken and cook until done. I like to grill my chicken over coals, but also good in my George Foreman grill or grill pan. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOmLDwGbVKAsqEqnbuHGg4bSI4Zy7E-VK_IFacA1Y9YX00_Qp7-wZzWf8lJvUqNb7ZqXVVlCMTIUbYNvT9xarEHiefr8QRynFv58h4rSSnKuec4sWvyxmLyw1-ap4O3klP0SANWb4u_ifJ/s1600/20170510_171259.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOmLDwGbVKAsqEqnbuHGg4bSI4Zy7E-VK_IFacA1Y9YX00_Qp7-wZzWf8lJvUqNb7ZqXVVlCMTIUbYNvT9xarEHiefr8QRynFv58h4rSSnKuec4sWvyxmLyw1-ap4O3klP0SANWb4u_ifJ/s320/20170510_171259.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">First night with quinoa and a fresh salad</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIuUGibweaBWqrv8-8S0MDoZimcWK-ZyYLp9QBspsJFKTArF5J4YiKWT7skpN0c2u9R0YNX7KJGox3A1CbZHUwmsA1GIAxvuwLAyUmveAYp_Good7T-QXGtCL-fPNYOdRT2LqmxKQ5rcIA/s1600/20170513_173502.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIuUGibweaBWqrv8-8S0MDoZimcWK-ZyYLp9QBspsJFKTArF5J4YiKWT7skpN0c2u9R0YNX7KJGox3A1CbZHUwmsA1GIAxvuwLAyUmveAYp_Good7T-QXGtCL-fPNYOdRT2LqmxKQ5rcIA/s320/20170513_173502.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leftovers chopped into a pasta spinach salad</td></tr>
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This recipe is a jewel, makes some juicy chicken! Let me know if you try it :)<br />
X-Liss<br />
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-66820933837961244382017-04-30T16:34:00.002-05:002017-04-30T16:34:27.770-05:0030 Nutrition Tips, Tricks, and Techniques<div dir="auto" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
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<span style="font-size: 12.8px;">Back at the first on the month, I decided to dedicate the entire month of April to nothing but diet/nutrition. β Nutrition is the primary driver of fat loss, and maintaining that loss. β T</span><span style="font-size: 12.8px;">o get to your physique goals, nutrition plays the most important role. So much emphasis is placed on workouts plus other small rock items that sometimes this message gets lost to the general public and beginners. Nutrition can be boring on social media, so most veterans are putting workout stuff out there. It is what it is, but I want you to understand how important what you put in your mouth is! Sometimes you hear that results (or abs) are 80% nutrition and 20% in the gym. It is true!</span></div>
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<span style="font-size: 12.8px;">SO this is why I decided that April was to be ALL about nutrition- 30 days of it! So here is the roundup of 30 nutrition tips, tricks, and techniques.</span><br />
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Tip 1... get yourself a calendar. You are going to put a sticker on each day you hit your deficit calorie goal. Put a different sticker for maintenance days. No sticker for over maintenance days. So simple! But it gives you a picture of your success and streaks. It also feels good to put a sticker on there :) I am starting a little 30 day push for summer. So I will keep you posted with my calendar shots throughout the month. Be sure to tag us at #venusfactor and #venusindex on IG if you are joining me for a push this month too! </div>
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Tip 2 of our 30 day nutrition push! Usually on Sundays, we get take out and bring it home after church. My kids really look forward to this because it is generally the only time we eat out each week. (Not only is it cheaper to eat at home but you also have greater control of what you put together which means higher volume and protein with less calories. You will also struggle less to make a good choice at home!) So, my kids have been asking for Whataburger all week which is a fast food burger place. If I was in maintenance mode, I would get a burger and fries. No brainer. BUT, since I am cutting my cals this month, I knew that would take up too many calories for my day. I would be hungry in a few hours and likely to go into maintenance or over for the day. Not what I want! So I tried an apple and cranberry grilled chicken salad instead. About 450 cals and 34g protein with the dressing. Much more filling and will leave room for a snack, dinner, and dessert later ;) My plan this month is an aggressive goal, so it requires aggressive action on my part. It is not forever either, anyone can push through for 30 days!</div>
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Tip 3 of our 30 day nutrition push! The first week of transitioning from higher calories into a deficit (AKA dieting though I do not like to call it that) is usually the toughest. Your body is not used to a deficit and your hunger pangs are often at the highest perceived levels. One of my favorite tricks is to drink LOADS of coffee and tea. The hot liquid is filling and gives you something to do instead of eat. These are two of my favorites teas in the pic above- both are caffeine-free herbal teas. I stir a teaspoon of half and half with stevia into my tea usually. I also add cinnamon or vanilla from time to time as well. The bonus with coffee and teas are that you are increasing your water intake and both of full of healthy polyphenols! Boom!<span style="font-size: 12.8px;"> Generally after 7-10 days of a caloric deficit, your hunger levels come down. So hang in there!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYquyNvha1-hOAYvcbHSeH8AMMzzDSORDiNQwQBQJWdrzurp34hawpE97UJmSgn3y16dVt_RSSeCCKLegcKZDLovCBA6jrKk404aGymdJKsuXl4HvNVbxgt-TiZtZWV7oTPaTnmvjYmxCq/s1600/VenusCrossing++day+nutrition+push+and+ON+cake+bites+review+%25287%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYquyNvha1-hOAYvcbHSeH8AMMzzDSORDiNQwQBQJWdrzurp34hawpE97UJmSgn3y16dVt_RSSeCCKLegcKZDLovCBA6jrKk404aGymdJKsuXl4HvNVbxgt-TiZtZWV7oTPaTnmvjYmxCq/s320/VenusCrossing++day+nutrition+push+and+ON+cake+bites+review+%25287%2529.jpg" width="320" /></a></div>
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Tip 4 of our 30 day nutrition push <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> you need to experiment with meal timing and food selection to see what fits for you! No one size fits all- you are an experiment of one. For me, pushing my first meal back as late as possible is easy and helps me to keep my calories lower for the day. I am not hungry and am busy all morning long. Give me some coffee and put me to work. My production output is high and eating just slows my roll, so I go with it. Today, I ate my first meal at 2 pm. I tried something new- instead of oatmeal, I tried cream of buckwheat. It was delicious and a nice change! I also try to get greens and protein in every meal/snack when I am dieting. I aim for 1 gram of protein per 10 cals. I blended greens in my cooking water then stirred in protein powder after cooking. I love PB- but to save cals, I use 1 tbsp of PB2 with 1 tbsp regular PB (I put that PB mix on top and save about 70 cals without even noticing!) I eat this meal a lot because I LIKE it (very important) β the macros are good β it has greens β and it keeps me full to dinner β Experiment and find YOUR way! </div>
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Tip 5- What does my kitchen counters and Cadbury Mini Eggs in a cabinet + brownies in the fridge have to do with our 30 day nutrition push? EVERYTHING. The biggest hack I can tell you is to get the food OFF your counters. The more you see it, the higher the probability you will eat it. There are 4 food items on ALL my counters- potatoes, wine, coffee, and vinegar. Guess what I drank last night that I was not planning on? A glass of wine. Should probably take my own advice ;) wine is going in a cabinet!</div>
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P.S. My husband told me I should tell you about my mini eggs in the sake of transparency. I don't eat "clean" or "perfect" all the time which is not what I recommend to you either. I ate some mini eggs the other day... and I counted them in my day's cals. You can totally eat/drink what you enjoy as long as it fits in your budget! I have had this bag for nearly two weeks and I enjoy a few eggs every few days! Putting them in the cabinet helps me not eats a ton all the time though, I have to go looking for them.<br />
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Tip 6 β plan out what you are eating BEFORE it goes into your mouth. (Seems like a DUH tip but it is imperative to say out loud for an AH HA moment!) It is 4:30 pm here and I have my day planned out in the MyFitnessPal app. Some days I plan it out the day before, some days I plan it out before my first meal, and some days I plan out BLOCKS of cals if I am not sure what I will be having (i.e. we are travelling). This is important to my success while in a deficit, and not something I do much in maintenance mode (meaning you will not have to do it forever)! When you in a deficit as a female, your calorie budget is smallish so you really have to think things out to hit your calorie and protein goals PLUS have a food volume that feels decent to you. I generally like 3x500 cals with about 35 g of protein at each meal. I like those to be around 2 pm, 5 pm, and 7 pm. That is what feels GOOD to me right now. It has changed over the years based on my workout and job schedule ;) SO plan out your meals or budgets before you eat β and experiment with budgeting and timing <img alt="π" class="CToWUd" data-goomoji="1f44c" goomoji="1f44c" src="https://mail.google.com/mail/e/1f44c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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<span style="font-size: 12.8px;">Tip 7 </span><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">β</span><span style="font-size: 12.8px;"> Happy to report that I have hit my nutrition goals the past 15 days and gotten my stickers on my planner!</span><span style="font-size: 12.8px;"> </span><img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">Whatever you track, you will naturally focus on.</span></div>
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Getting in LOTS of liquids helps when you are in a deficit. When you eat less, you tend to drink less. Also, it is easy to mix hunger cues with thirst cues. 100 ounces per day is a good goal for most ladies. I will drink more if I mix it up in the lquids department. I usually have two 8 oz cups of coffee in the morning and drink my 16 oz water bottle. Caffeine is a natural appetite suppressant, and is very effective for me. Around lunch, I refill my water bottle and will usually make a 16 oz bottle of pre-workout if I am lifting. If not, I make a cup of herbal hot tea. Around 3, I have a 12 oz can of diet coke and refill my water bottle. (I time that diet coke as a caffeine hit too, this is right when I start to get hungry!) Then around dinner, I refill my water bottle again and have another hot tea or two with dessert. </div>
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So think through your typical day and see if you are getting in enough liquids. If you cannot keep up with water bottle refill counts, you can slide plastic bracelets up the side or buy 4x25 oz water bottles in different colors. There are also water bottles that track for you these days! So fancy ;) </div>
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<span style="font-size: 12.8px;">Tip 8 </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">you CAN fit in treats and eating out into your deficit calorie plans! We usually go out to eat after church on Sundays, so today we went to this little German place. They have AMAZING food, I really love their apple strudels. So I planned my whole day around this guy ;) I also had their brat with kraut. So good! It tooks a few tweaks to my eating plan for the day but it is worth the effort. Some treats will be worth the effort, and others are not. YOU decide! But never ever set food as "off limits" or "bad". That kind of thinking can really mess with your head, do just don't do it! Everything goes in moderation! β</span></div>
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<span style="font-size: 12.8px;">Tip 9 </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;">sometimes the best thing can do for our nutrition is no nutrition at all. What do I mean? I mean that we often eat instead of feeling emotion or eat by a clock. We are stressed- we eat. We are happy- we eat. We are sad- we eat. It is noon- we eat. Getting the picture? Investigate what triggers you to eat. Go for a walk or journal to examine your hunger cues BEFORE you eat a few times. What is beneath that hunger? I think you will find many may cues are attached to emotions or timing. You have to get your mind right before you can ever hope to lose the weight and keep it off. β</span></div>
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Tip 10 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> ...is all about simple substitutions. Things that you can swap out of your diet for something with lower calories or higher protein. Here are two common examples that I do. On the left, I generally sub spaghetti for zucchini spiralizer noodles with my marinara and meatballs. Saves about 200 calories and amps up the volume, not to mention extra veggie nutrient goodness. On the right, I generally sub any high carb snack food for a protein bar. Same calories, but the protein bar has 20g protein. These simple subs can make a world of difference in your calories and macros each day. Other examples:</div>
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β cooked down berries instead of syrup</div>
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β protein pancakes instead of pancakes</div>
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β95% lean beef instead of 70% lean ground beef</div>
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... you get the picture ;) be creative! You might find you aren't missing anything, this is how I prefer to eat now.</div>
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<span style="font-size: 12.8px;">Tip 11 </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">For every 7-10 days of dieting, AT A MINIMUM, you should take 1 maintenance day. What's a maintenance day? Eating at a caloric level to maintain your current body, which means taking a day off dieting. Notice, it is not a backwards day. You are not eating enough to put on fat, just stay the same. Why? To give your body and mind a break from the stress of dieting. This will help your hormone levels and mindset balance out to go at the deficit again. The leaner you are, the less your deficit should be. The leaner you are, the more frequent your maintenance days should be. Today is a maintenance day for me. I am eating mostly the same but am having a few mini eggs for snack. I am also having salmon for dinner which is more caloric than my normal protein choices. So mostly the same but just a few different choices. Maintenance days will teach you how to maintain your body for the long haul.</span><span style="font-size: 12.8px;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_H4aHIumoGqlIVClWybVp14LVNlB0dLRFOIfWr8iMRO41W_GTeoeeOCAO_JiTxmdbId2wivpw6OyR7bIalfWuLvIMifVC8eUmqfNIer6gguj8IFEPDenyH5mWTRyiK5oJ7APpAon8R3jk/s1600/IMG_20170413_170323_690.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_H4aHIumoGqlIVClWybVp14LVNlB0dLRFOIfWr8iMRO41W_GTeoeeOCAO_JiTxmdbId2wivpw6OyR7bIalfWuLvIMifVC8eUmqfNIer6gguj8IFEPDenyH5mWTRyiK5oJ7APpAon8R3jk/s320/IMG_20170413_170323_690.jpg" width="319" /></a></div>
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Tip 12 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> if you do not even know where to start on nutrition, start with a top 10 list of meals/snacks you LOVE! Homemade, store bought, and restaurant all count. Then figure out how you can fit these into your day within your calorie/protein goal. You may be surprised how easily they fit in, or you may decide they have to be re-created with lower calorie substitutions... or saved for maintenance days. You will never stick with your nutrition plan for the long haul if you are not eating things you like. And only you know what those things even are ;) <span style="font-size: 12.8px;">β</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt0rIJTSF6OBbmqldSDOVh6RhZn-X1YX06MEqAkapcH7UQIZ2iUdO9Jl228eO4_XBZqYiX-_hA_RG839x8T8hduZyxits52rGXf1_jfVlQcoEAgqNH2Qz-5jQIsQdtYlVSpZO-miigunZ/s1600/IMG_20170414_172753_317.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt0rIJTSF6OBbmqldSDOVh6RhZn-X1YX06MEqAkapcH7UQIZ2iUdO9Jl228eO4_XBZqYiX-_hA_RG839x8T8hduZyxits52rGXf1_jfVlQcoEAgqNH2Qz-5jQIsQdtYlVSpZO-miigunZ/s320/IMG_20170414_172753_317.jpg" width="256" /></a></div>
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Tip 13 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> if you are in a deficit, you are going to be hungry from time to time. It is OKAY to be hungry! Just a sign your body is switching fuels over to fat <img alt="π₯" class="CToWUd" data-goomoji="1f525" goomoji="1f525" src="https://mail.google.com/mail/e/1f525" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> so reframe hunger as good when you are in a deficit. Whether it is a slight deficit or a very large one, hunger feels the same. A slight deficit is going to take longer to lose the fat, so just like a bandaid, you want to take it off as fast as you safely can. Luckily the Venus calculator will give you the lowest calorie goal that is safe for you based on your current metrics, anything between that and maintenance calories will cause fat loss. The closer you stick to the deficit goal consistently, the faster you will be at your goal!</div>
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<img alt="π" class="CToWUd" data-goomoji="1f3cb" goomoji="1f3cb" src="https://mail.google.com/mail/e/1f3cb" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vOPwYmvyoJI9ZLXHZslDcq9ZVUXms-MA6P15Axlmqu9zJMDFvijwYtULFWku0NOOTw14C_M3gAzJ1Di-SJo6LMXz7Xt0FjAU4dR3NNQn79Z_rQjn9VSsXemiH4SF6ERaXA5Xbam1Mt1Z/s1600/IMG_20170415_155856_711.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vOPwYmvyoJI9ZLXHZslDcq9ZVUXms-MA6P15Axlmqu9zJMDFvijwYtULFWku0NOOTw14C_M3gAzJ1Di-SJo6LMXz7Xt0FjAU4dR3NNQn79Z_rQjn9VSsXemiH4SF6ERaXA5Xbam1Mt1Z/s320/IMG_20170415_155856_711.jpg" width="320" /></a></div>
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Tip 14 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> And I still have LOTS to say <img alt="π" class="CToWUd" data-goomoji="1f602" goomoji="1f602" src="https://mail.google.com/mail/e/1f602" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> So part of being successful is having good choices on hand and planned for. You are going to go the path of least resistance, especially when you are stressed and low on time. I went yesterday and shopped for a month (yes, you read that right) of our family's groceries. I make a plan and we stick to it. Simple as that! You can read more on how <a href="http://venuscrossing.blogspot.com/2015/01/healthy-grocery-shopping-for-month.html">HERE- http://venuscrossing.blogspot.com/2015/01/healthy-grocery-shopping-for-month.html</a> or <a href="http://venuscrossing.blogspot.ca/2016/06/monthly-meal-plan-and-grocery-list-for.html">HERE- http://venuscrossing.blogspot.ca/2016/06/monthly-meal-plan-and-grocery-list-for.html</a></div>
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(It also saves money because I swear I will go to the store for trash bags and come out with no less than <span class="m_-328422649819756821money">$100</span> worth!) That top 10 list I posted earlier comes in handy for planning, have the kids and husband do one too so everyone is happy. Build out a week then repeat x4 for the month. I freeze as needed to make it to the end of the month, and we prioritize using up things that will spoil first. The key is to have enough variety that you don't hate it, but enough of the same to keep your list somewhat small. You will also eat less with less variety- this is well documented in research. <span style="font-size: 12.8px;">β </span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">β Sometimes the best laid plans do not go right. As much as I plan, we decide to do something different at the last minute every once in awhile. And that is OKAY! My husband surprised me with brunch this morning so I decided to indulge in a waffle. I do not hardly ever have them, so this is a real treal that I enjoy! We are also doing a cookout at the beach later with friends. So I know calories are going to be higher than normal, so I will plan today as a maintenance day for extra calorie budget. You can move your maintenance day around each week as you need, be flexible! I like to use mine for eating out and/or social events. The beach will be tricky but I will drink lots of water between alcoholic beverages and only have one burger and one smore. Besides we are there to relax and enjoy friends, not just to eat! ;) </span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">One of my Venus veteran sisters once told me the key to social event eating was 3D- dilute, discuss, and delay. Meaning lots of water, talk with people, and be the last one to get food. Wise advice. </span><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><b><u>Keep things in perspective. </u></b></span><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><b><u>Learn to roll with the punches and trust yourself to make the best choice at the time.</u></b></span></span></div>
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<span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Day 17 of our 30 day nutrition push πͺ you have got to stop the labelling of foods as "good foods" and "bad foods". Research shows that this black and white thinking makes for some interesting mentalities surrounding these foods. We avoid the "bad food" and when we finally eat it (because let's face it, you cannot avoid a food for forever) we tend to binge. Then, we feel guilty about it. And the cycle repeats. The funny thing is that we do the same with "good foods". We give them a "health halo" and tend to overdo those foods too! There is no perfect food, just the same there are no bad food. There is what fits into your day, what you like to eat, and what makes you feel good. You are better off with anything goes. And the funny thing is- when anything goes, you tend to make better choices ;) </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Day 18 of our 30 day nutrition push πͺ π» Alcohol- if anything goes then technically it does too. Just be sure to count it in your calories. HOWEVER -- and this is a big however -- alcohol is treated as a priority metabolically, before fat loss or anything else. So you are going to blunt any fat burning processes when you drink a glass even if you are in a caloric deficit. Secondly, alcohol lowers your inhibition so you are more likely to make a poor decision with food. You can go from a forwards day to a maintenance day, or even a backwards day, really quick. I would save the alcohol for maintenance days or cut it back to only a couple of nights per week if you are not losing as fast as you would like. π· </span><br style="color: black;" /><span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Drink wisely ;)</span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Day 19 of our 30 day nutrition push πͺ Environmental Influences- people that surround you and the places you go affect your behavior more than you notice. Are the people around you gaining weight? Do the people around you regularly workout? Think about sitting down to a business lunch- is what you order subject to change depending on what everyone else orders? π€</span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">I am not saying that you need to disown everyone who does not fit in this lifestyle. Just notice that we are swimming upstream and you will have to actively CHOOSE and PLAN nutrition and fitness all day long to make it happen. It is not happening by accident. OWN it. MAKE it happen. You do you. β</span><br /><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">I have family staying with me all month long. We are eating out more than normal, and have more food choices and alcohol in the house than we regularly would. I am having to be EXTRA conscious of what I eat. I am having to be EXTRA vigilant that my workouts happen as planned. But I am making it happen and enjoying special time with the people I love. <- this is what matters, not what I eat or drink with them ;)</span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Day 20 of our 30 day nutrition push πͺ photo on the left was in 2012 when I placed in the 5th ever Venus transformation contest after losing approx 50 pounds, right is my latest photoshoot. β Nutrition has made this ALL possible. Before Venus I was beating my brains out the gym 5 days a week and I never looked like it. I wanted to LOOK like I worked out. Venus taught me the nutrition piece I was missing- how to diet safely and how to MAINTAIN that body I worked so hard for. Nutrition is how I got the body on the left and maintained that body ovet the past 5 years to the body on the right! If you think working out alone will do this for you, you are sadly mistaken. Hundreds of other ladies have experienced exactly what I did, including our latest round of contest winners that were posted today πͺand they can still rock those photoshoot bods years later IF they pay attention to that nutrition piece π (Hint: this not involve 30 day meal plans or restricting certain food/food groups!)</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">β</span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Day 21 of our 30 day nutrition push πͺ Making the best choices at restaurants- it requires some thought but can be done! β Many chain restaurants have their nutritional information online or in MFP. You can look and decide; this always makes my decision easy. Last night, we got take out from a local place. Things to looks for:</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">π lean protein centric dishes (think steaks and other lean beef cuts, pork loin, chicken, turkey, fish, shrimp- get any cream sauces on the side)</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">π salads (get the dressing on the side- vinaigrette or salsa are your best bets)</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">πsoups (avoid cream soups, look for tomato or broth based with lots of veggies)</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">π best preparation bets are pan seared, grilled, roasted, blackened, or braised</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">π control yourself on eating the carb sides- sometimes they overdo the potatoes/rice/bread/tortillas/chips</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">π try to get as much of the veggie sides as possible</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">After looking through the menu, I got the braised beef which came with mashed potatoes and green beans. Before my food arrived, I estimated (on the high side) the amount I could fit of each into my calorie budget. THEN I enjoyed my meal, especially because I could fit it all in my day ;) </span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Day 22 of our 30 day nutrition push πͺGraze or have meals- not both! Every person I know that is successful long term does one or the other to control their daily calories. I have never seen anyone do the combination successfully; everyone I know who does both struggles with weight gain. I am a meal person. My personal rules are to sit down with a plate. Eat slowly, try to out down the fork between bites. Taste the food. I try to nix ALL eating standing up or walking by. It's not satisfying for me and those calories add up FAST! No cleaning up kids plates, my body is not the trash can! We made tamales today and I found myself standing eating one so I snapped a pic of my no-no for you ;) never good for the calories when I do this. </span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Day 23 of our 30 day nutrition push πͺ having at least one serving of greens daily along with a couple servings of other veggies is one of my nutritional commitments. β Nutritional commitments are how you can distill your main focus down to a handful of BIG movers you do each day/week. They help you reach your goals and/or are done for health. My commitment to getting in my vegetables daily does both. They fill me and help me to feel better to hit other goals. Besides vegetables are probably one of the best things you can eat for overall health. π</span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Day 24 of our 30 day nutrition push πͺ We are talking about nutritional commitments, a handful of cornerstone items that you do daily/weekly that are big dial movers to get you to your goals and/or overall health. My second nutritional commitment is protein centric meals/snacks. I try to loosely aim for 1 gram of protein for every 10 calories of food. This ensures that I hit my protein goal for the day while not busting my calorie budget. Protein fills me up, keeps me full, and gives my body what it needs to repair cells. My favorite sources of protein are: lean beef, chicken, lean pork, shrimp, fish, fat free plain Greek yogurt, eggs/egg whites, and whey protein. (Just my favorites, there are tons out there!) I try to rotate each meal and not double up any one source daily.</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">β </span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Day 25 of our 30 day nutrition push πͺ My third daily nutritional commitment is simple: always have something to drink with me. Usually it is my handy water bottle, but coffee/tea/sparkling water, etc in my Yeti tumbler are sometimes in hand too! The basis of this is ease of access. If it is handy, I will drink! Hydrate, hydrate, hydrate. Good for a multitude of reasons. It will help you improve overall health PLUS help you reach diet OR performance goals β</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">π</span></span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Day 26 of our 30 day nutrition push πͺ TRACKING whatever I am doing is my final but most important daily nutritional commitment. β Nutritional commitments are how you can distill your main focus down to a handful of BIG movers you do each day/week. They help you reach your goals and/or are done for health. β If you aren't tracking what you are currently doing then you have no idea whether it was successful or not! Success is the product of many attempts. Keep data and set a realistic timeline. Evaluate data. Learn, repeat. You are an experiment of one! π―</span></span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Day 27 of our 30 day nutrition push πͺ The best thing you can do for your nutrition goals is learn to say "NO thanks, maybe later." If I had eaten everything offered to me in the last week alone, I would have gained fat and blown my nutrition goals. On the right are some breakfast burritos my MIL brought to the house for everyone's breakfast. A sweet offering, well-intentioned but I did not want it. I was not hungry, I rarely am before noon. It is OKAY to tell others (and yourself), "NO, maybe later." Those breakfast burritos got eaten the next morning by my kids, and they loved them! Learn to make the best decisions for your goals. The food offered to you may or may not fit them. Decide accordingly. P.S. How cute is the back of my new sports bra from Fabletics?! I am obsessed with the whole outfit!</span><br /><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">π </span></span></span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></span></span></span></span></span></span></span></div>
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<span style="border: 0px; color: black; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Day 28 of our 30 day nutrition push πͺTough choices- indulging frequently or the body you are after. For a female, it is usually a choice between the two. We just don't have the calorie budgets to have lots of high calorie treats! Every few days or at least weekly, most ladies can fit indulgences in- just not EVERY day! I have had company for the past two weeks at our house which has meant unusually frequent options of indulgence. Like every.single.day. (Exhausting!) We went to eat the other day at a local place known for their fried seafood- I chose the grilled fish with vegetables instead. Later we went to putt putt golf, everyone had ice cream and I decided against it. I came home and had a Quest bar with a banana sliced on top ;) My choices fit my current goals. I just cannot do it all every day with my goals. Most ladies cannot either. Swim the middle road- when you can fit it in, by all means indulge and enjoy! Remember your target and chase that. β</span></span></span></span></span></span></span></span></div>
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<span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Day 29 of our 30 day nutrition push πͺ Eat for gut health, it matters for overall health. In recent years, we have just begun to understand the importance gut health plays in overall health and fat loss. The first thing you can do is to take a probiotic. Look for 8+ million CFU and the most strains you can find. Also try to add 1-2 servings per day of probiotic foods (these contain probiotic strains): kimchi, sauerkraut, Greek yogurt, blue cheese, and miso to name a few personal favorites. You can also add 1-2 servings prebiotic foods (these feed your gut bacteria): bananas, coffee, tea, dark beer, red wine, and chocolate to name a few favorites. I try for one from each category per day. This is nutrition 2.0, higher level stuff ;) get your nutrition goals nailed down first. β</span></span></span></span></span></span></span></span><br />
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<span style="border: 0px; color: black; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">And to round out the 30 nutrition tips, tricks, and techniques- enjoy and indulge from time to time. Even when dieting or cutting down, at least once every 7-10 days you need to eat up to maintenance calories. On those days, have the things you really love. Nothing should be off limits forever. Labeling "off-limit" and "bad" foods just sets you up for the possibility of bingeing and rebound weight gain. Not fun. So even when you have to say no from time to time because you cannot fit whatever into your day (thinking back to when everyone was eating ice cream at putt putt and I was not), know that in a few days you know you can have it when it is your maintenance day. It makes it easier to deal mentally. Some clients have even written a list of wants that pop up during the week that they add in for their next maintenance day. Whatever works for you! You might be able to fit some things into deficit days though, you never know until you play with your day. </span></span></div>
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<span style="border: 0px; color: black; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-stretch: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Balance is key, both in diet and fitness. The middle way usually is what works best long term.</span></span></div>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-18647518831880334272017-04-16T09:59:00.002-05:002017-04-16T10:18:22.754-05:0010 Nutrition Tips for Nailing Your Goals<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGyKA3orYIOD6ErLWiUsuxcD2qx1b-8YCDsYXoLEGIc48pCzjB904N7RSywzCaaLFqfnYENFrvog2h4z449DLTwqrJxiBMdWQ4CB3s6j3iiMmaj6RwWE00rjow4evxyILaCNXY9secY67M/s1600/venuscrossing+10+nutrition+tips+for+nailing+your+goals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGyKA3orYIOD6ErLWiUsuxcD2qx1b-8YCDsYXoLEGIc48pCzjB904N7RSywzCaaLFqfnYENFrvog2h4z449DLTwqrJxiBMdWQ4CB3s6j3iiMmaj6RwWE00rjow4evxyILaCNXY9secY67M/s320/venuscrossing+10+nutrition+tips+for+nailing+your+goals.jpg" width="320" /></a></div>
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We are in the midst of a group 30 day nutrition push <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> Why? Well to get to your physique goals, nutrition plays the most important role. So much emphasis is placed on workouts as well as other small rock items that sometimes this message gets lost to the general public and beginners. Nutrition can be boring on social media, so most veterans are putting workout stuff out there. It is what it is, but I want you to understand how important what you put in your mouth is! Sometimes you hear that results (or abs) are 80% nutrition and 20% in the gym. It is true!</div>
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Tip 1 β plan out what you are eating BEFORE it goes into your mouth. (Seems like a DUH tip but it is imperative to say out loud for an AH HA moment!) It is 4:30 pm here and I have my day planned out in the MyFitnessPal app. Some days I plan it out the day before, some days I plan it out before my first meal, and some days I plan out BLOCKS of cals if I am not sure what I will be having (i.e. we are travelling). This is important to my success while in a deficit, and not something I do much in maintenance mode (meaning you will not have to do it forever)! When you in a deficit as a female, your calorie budget is smallish so you really have to think things out to hit your calorie and protein goals PLUS have a food volume that feels decent to you. I generally like 3x500 cals with about 35 g of protein at each meal. I like those to be around 2 pm, 5 pm, and 7 pm. That is what feels GOOD to me right now. It has changed over the years based on my workout and job schedule ;) SO plan out your meals or budgets before you eat β and experiment with budgeting and timing <img alt="π" class="CToWUd" data-goomoji="1f44c" goomoji="1f44c" src="https://mail.google.com/mail/e/1f44c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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<span style="font-size: 12.8px;">Tip 2 </span><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">β</span><span style="font-size: 12.8px;"> Happy to report that I have hit my nutrition goals the past 15 days and gotten my stickers on my planner!</span><span style="font-size: 12.8px;"> </span><img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">Whatever you track, you will naturally focus on.</span></div>
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Getting in LOTS of liquids helps when you are in a deficit. When you eat less, you tend to drink less. Also, it is easy to mix hunger cues with thirst cues. 100 ounces per day is a good goal for most ladies. I will drink more if I mix it up in the lquids department. I usually have two 8 oz cups of coffee in the morning and drink my 16 oz water bottle. Caffeine is a natural appetite suppressant, and is very effective for me. Around lunch, I refill my water bottle and will usually make a 16 oz bottle of pre-workout if I am lifting. If not, I make a cup of herbal hot tea. Around 3, I have a 12 oz can of diet coke and refill my water bottle. (I time that diet coke as a caffeine hit too, this is right when I start to get hungry!) Then around dinner, I refill my water bottle again and have another hot tea or two with dessert. </div>
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So think through your typical day and see if you are getting in enough liquids. If you cannot keep up with water bottle refill counts, you can slide plastic bracelets up the side or buy 4x25 oz water bottles in different colors. There are also water bottles that track for you these days! So fancy ;) </div>
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<span style="font-size: 12.8px;">Tip 3 </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">you CAN fit in treats and eating out into your deficit calorie plans! We usually go out to eat after church on Sundays, so today we went to this little German place. They have AMAZING food, I really love their apple strudels. So I planned my whole day around this guy ;) I also had their brat with kraut. So good! It tooks a few tweaks to my eating plan for the day but it is worth the effort. Some treats will be worth the effort, and others are not. YOU decide! But never ever set food as "off limits" or "bad". That kind of thinking can really mess with your head, do just don't do it! Everything goes in moderation! β</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBjdyFPTBtm5Tkjbuec6AQ07uX5EmfK5J5NwNV2EzVsb_I_hyQTXJOkwRdH0LJcj42Q8_3jBeInE9Zt7XAEWDAahqPc3x-rlxlJ3IXqwwEoD9IsK4gQc8mn2TwAq-yo-DjQuXlUsu2AD4p/s1600/IMG_20170410_162033_758.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBjdyFPTBtm5Tkjbuec6AQ07uX5EmfK5J5NwNV2EzVsb_I_hyQTXJOkwRdH0LJcj42Q8_3jBeInE9Zt7XAEWDAahqPc3x-rlxlJ3IXqwwEoD9IsK4gQc8mn2TwAq-yo-DjQuXlUsu2AD4p/s320/IMG_20170410_162033_758.jpg" width="320" /></a></div>
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<span style="font-size: 12.8px;">Tip 4 </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;">sometimes the best thing can do for our nutrition is no nutrition at all. What do I mean? I mean that we often eat instead of feeling emotion or eat by a clock. We are stressed- we eat. We are happy- we eat. We are sad- we eat. It is noon- we eat. Getting the picture? Investigate what triggers you to eat. Go for a walk or journal to examine your hunger cues BEFORE you eat a few times. What is beneath that hunger? I think you will find many may cues are attached to emotions or timing. You have to get your mind right before you can ever hope to lose the weight and keep it off. β</span></div>
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Tip 5 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> ...is all about simple substitutions. Things that you can swap out of your diet for something with lower calories or higher protein. Here are two common examples that I do. On the left, I generally sub spaghetti for zucchini spiralizer noodles with my marinara and meatballs. Saves about 200 calories and amps up the volume, not to mention extra veggie nutrient goodness. On the right, I generally sub any high carb snack food for a protein bar. Same calories, but the protein bar has 20g protein. These simple subs can make a world of difference in your calories and macros each day. Other examples:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO6_czVr-rO-29E7kW5Yv7IjkCtkd7fYVAAHtP6IZLuuJvL7GjwE1CBFn4Z-EyIlyYAaimAuJKX-GOyACT1ELEYQ-VRNcztZ6rdhQUZ_sAQ2ecvSqrVp4EO_uBa4-xFZt4AZPYlJNThdHR/s1600/IMG_20170412_160611_886.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO6_czVr-rO-29E7kW5Yv7IjkCtkd7fYVAAHtP6IZLuuJvL7GjwE1CBFn4Z-EyIlyYAaimAuJKX-GOyACT1ELEYQ-VRNcztZ6rdhQUZ_sAQ2ecvSqrVp4EO_uBa4-xFZt4AZPYlJNThdHR/s320/IMG_20170412_160611_886.jpg" width="320" /></a></div>
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<span style="font-size: 12.8px;">Tip 7 </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="font-size: 12.8px;"> </span><span style="font-size: 12.8px;">For every 7-10 days of dieting, AT A MINIMUM, you should take 1 maintenance day. What's a maintenance day? Eating at a caloric level to maintain your current body, which means taking a day off dieting. Notice, it is not a backwards day. You are not eating enough to put on fat, just stay the same. Why? To give your body and mind a break from the stress of dieting. This will help your hormone levels and mindset balance out to go at the deficit again. The leaner you are, the less your deficit should be. The leaner you are, the more frequent your maintenance days should be. Today is a maintenance day for me. I am eating mostly the same but am having a few mini eggs for snack. I am also having salmon for dinner which is more caloric than my normal protein choices. So mostly the same but just a few different choices. Maintenance days will teach you how to maintain your body for the long haul.</span><span style="font-size: 12.8px;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_H4aHIumoGqlIVClWybVp14LVNlB0dLRFOIfWr8iMRO41W_GTeoeeOCAO_JiTxmdbId2wivpw6OyR7bIalfWuLvIMifVC8eUmqfNIer6gguj8IFEPDenyH5mWTRyiK5oJ7APpAon8R3jk/s1600/IMG_20170413_170323_690.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_H4aHIumoGqlIVClWybVp14LVNlB0dLRFOIfWr8iMRO41W_GTeoeeOCAO_JiTxmdbId2wivpw6OyR7bIalfWuLvIMifVC8eUmqfNIer6gguj8IFEPDenyH5mWTRyiK5oJ7APpAon8R3jk/s320/IMG_20170413_170323_690.jpg" width="319" /></a></div>
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Tip 8 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> if you do not even know where to start on nutrition, start with a top 10 list of meals/snacks you LOVE! Homemade, store bought, and restaurant all count. Then figure out how you can fit these into your day within your calorie/protein goal. You may be surprised how easily they fit in, or you may decide they have to be re-created with lower calorie substitutions... or saved for maintenance days. You will never stick with your nutrition plan for the long haul if you are not eating things you like. And only you know what those things even are ;) <span style="font-size: 12.8px;">β</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt0rIJTSF6OBbmqldSDOVh6RhZn-X1YX06MEqAkapcH7UQIZ2iUdO9Jl228eO4_XBZqYiX-_hA_RG839x8T8hduZyxits52rGXf1_jfVlQcoEAgqNH2Qz-5jQIsQdtYlVSpZO-miigunZ/s1600/IMG_20170414_172753_317.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt0rIJTSF6OBbmqldSDOVh6RhZn-X1YX06MEqAkapcH7UQIZ2iUdO9Jl228eO4_XBZqYiX-_hA_RG839x8T8hduZyxits52rGXf1_jfVlQcoEAgqNH2Qz-5jQIsQdtYlVSpZO-miigunZ/s320/IMG_20170414_172753_317.jpg" width="256" /></a></div>
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Tip 9 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> if you are in a deficit, you are going to be hungry from time to time. It is OKAY to be hungry! Just a sign your body is switching fuels over to fat <img alt="π₯" class="CToWUd" data-goomoji="1f525" goomoji="1f525" src="https://mail.google.com/mail/e/1f525" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> so reframe hunger as good when you are in a deficit. Whether it is a slight deficit or a very large one, hunger feels the same. A slight deficit is going to take longer to lose the fat, so just like a bandaid, you want to take it off as fast as you safely can. Luckily the Venus calculator will give you the lowest calorie goal that is safe for you based on your current metrics, anything between that and maintenance calories will cause fat loss. The closer you stick to the deficit goal consistently, the faster you will be at your goal!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vOPwYmvyoJI9ZLXHZslDcq9ZVUXms-MA6P15Axlmqu9zJMDFvijwYtULFWku0NOOTw14C_M3gAzJ1Di-SJo6LMXz7Xt0FjAU4dR3NNQn79Z_rQjn9VSsXemiH4SF6ERaXA5Xbam1Mt1Z/s1600/IMG_20170415_155856_711.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6vOPwYmvyoJI9ZLXHZslDcq9ZVUXms-MA6P15Axlmqu9zJMDFvijwYtULFWku0NOOTw14C_M3gAzJ1Di-SJo6LMXz7Xt0FjAU4dR3NNQn79Z_rQjn9VSsXemiH4SF6ERaXA5Xbam1Mt1Z/s320/IMG_20170415_155856_711.jpg" width="320" /></a></div>
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Tip 10 <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> And I still have LOTS to say <img alt="π" class="CToWUd" data-goomoji="1f602" goomoji="1f602" src="https://mail.google.com/mail/e/1f602" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> So part of being successful is having good choices on hand and planned for. You are going to go the path of least resistance, especially when you are stressed and low on time. I went yesterday and shopped for a month (yes, you read that right) of our family's groceries. I make a plan and we stick to it. Simple as that! You can read more on how <a href="http://venuscrossing.blogspot.com/2015/01/healthy-grocery-shopping-for-month.html">HERE- http://venuscrossing.blogspot.com/2015/01/healthy-grocery-shopping-for-month.html</a> or <a href="http://venuscrossing.blogspot.ca/2016/06/monthly-meal-plan-and-grocery-list-for.html">HERE- http://venuscrossing.blogspot.ca/2016/06/monthly-meal-plan-and-grocery-list-for.html</a></div>
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(It also saves money because I swear I will go to the store for trash bags and come out with no less than <span class="m_-328422649819756821money">$100</span> worth!) That top 10 list I posted earlier comes in handy for planning, have the kids and husband do one too so everyone is happy. Build out a week then repeat x4 for the month. I freeze as needed to make it to the end of the month, and we prioritize using up things that will spoil first. The key is to have enough variety that you don't hate it, but enough of the same to keep your list somewhat small. You will also eat less with less variety- this is well documented in research. <span style="font-size: 12.8px;">β </span></div>
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<span style="font-size: 12.8px;">And you just thought you were getting 10 tips, here is a BONUS one for you :)</span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Tip 11 </span><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">β Sometimes the best laid plans do not go right. As much as I plan, we decide to do something different at the last minute every once in awhile. And that is OKAY! My husband surprised me with brunch this morning so I decided to indulge in a waffle. I do not hardly ever have them, so this is a real treal that I enjoy! We are also doing a cookout at the beach later with friends. So I know calories are going to be higher than normal, so I will plan today as a maintenance day for extra calorie budget. You can move your maintenance day around each week as you need, be flexible! I like to use mine for eating out and/or social events. The beach will be tricky but I will drink lots of water between alcoholic beverages and only have one burger and one smore. Besides we are there to relax and enjoy friends, not just to eat! ;) </span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">One of my Venus veteran sisters once told me the key to social event eating was 3D- dilute, discuss, and delay. Meaning lots of water, talk with people, and be the last one to get food. Wise advice. </span><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><b><u>Keep things in perspective. </u></b></span><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><b><u>Learn to roll with the punches and trust yourself to make the best choice at the time.</u></b></span></span></div>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-65891752610547041422017-04-06T13:33:00.000-05:002017-04-06T13:33:23.108-05:0030 Day Nutrition Push and ON Protein Cake Bites Review<div class="separator" style="clear: both; text-align: center;">
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Cannot believe it is April already! Where has time went?! This month I was thinking about a nutrition focus for you. β Nutrition is the primary driver of fat loss, and maintaining that loss. β </div>
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That is how our Venus veterans lose it and keep it off! The workouts are important (don't get me wrong) both for creating shape and overall health, but I feel as though I am guilty of giving them equal or maybe more focus than nutrition (and so are most other vets). Workouts are more sexy and exciting to do and watch, so I totally get why we do it. SO April will be about ALL about nutrition- 30 days of it! </div>
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So here is tip 1... get yourself a calendar. You are going to put a sticker on each day you hit your deficit calorie goal. Put a different sticker for maintenance days. No sticker for over maintenance days. So simple! But it gives you a picture of your success and streaks. It also feels good to put a sticker on there :) I am starting a little 30 day push for summer. So I will keep you posted with my calendar shots throughout the month. Be sure to tag us at #venusfactor and #venusindex on IG if you are joining me for a push this month too! </div>
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Tip 2 of our 30 day nutrition push! Usually on Sundays, we get take out and bring it home after church. My kids really look forward to this because it is generally the only time we eat out each week. (Not only is it cheaper to eat at home but you also have greater control of what you put together which means higher volume and protein with less calories. You will also struggle less to make a good choice at home!) So, my kids have been asking for Whataburger all week which is a fast food burger place. If I was in maintenance mode, I would get a burger and fries. No brainer. BUT, since I am cutting my cals this month, I knew that would take up too many calories for my day. I would be hungry in a few hours and likely to go into maintenance or over for the day. Not what I want! So I tried an apple and cranberry grilled chicken salad instead. About 450 cals and 34g protein with the dressing. Much more filling and will leave room for a snack, dinner, and dessert later ;) My plan this month is an aggressive goal, so it requires aggressive action on my part. It is not forever either, anyone can push through for 30 days!</div>
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Tip 3 of our 30 day nutrition push! The first week of transitioning from higher calories into a deficit (AKA dieting though I do not like to call it that) is usually the toughest. Your body is not used to a deficit and your hunger pangs are often at the highest perceived levels. One of my favorite tricks is to drink LOADS of coffee and tea. The hot liquid is filling and gives you something to do instead of eat. These are two of my favorites teas in the pic above- both are caffeine-free herbal teas. I stir a teaspoon of half and half with stevia into my tea usually. I also add cinnamon or vanilla from time to time as well. The bonus with coffee and teas are that you are increasing your water intake and both of full of healthy polyphenols! Boom!<span style="font-size: 12.8px;"> Generally after 7-10 days of a caloric deficit, your hunger levels come down. So hang in there!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYquyNvha1-hOAYvcbHSeH8AMMzzDSORDiNQwQBQJWdrzurp34hawpE97UJmSgn3y16dVt_RSSeCCKLegcKZDLovCBA6jrKk404aGymdJKsuXl4HvNVbxgt-TiZtZWV7oTPaTnmvjYmxCq/s1600/VenusCrossing++day+nutrition+push+and+ON+cake+bites+review+%25287%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYquyNvha1-hOAYvcbHSeH8AMMzzDSORDiNQwQBQJWdrzurp34hawpE97UJmSgn3y16dVt_RSSeCCKLegcKZDLovCBA6jrKk404aGymdJKsuXl4HvNVbxgt-TiZtZWV7oTPaTnmvjYmxCq/s320/VenusCrossing++day+nutrition+push+and+ON+cake+bites+review+%25287%2529.jpg" width="320" /></a></div>
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Tip 4 of our 30 day nutrition push <img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> you need to experiment with meal timing and food selection to see what fits for you! No one size fits all- you are an experiment of one. For me, pushing my first meal back as late as possible is easy and helps me to keep my calories lower for the day. I am not hungry and am busy all morning long. Give me some coffee and put me to work. My production output is high and eating just slows my roll, so I go with it. Today, I ate my first meal at 2 pm. I tried something new- instead of oatmeal, I tried cream of buckwheat. It was delicious and a nice change! I also try to get greens and protein in every meal/snack when I am dieting. I aim for 1 gram of protein per 10 cals. I blended greens in my cooking water then stirred in protein powder after cooking. I love PB- but to save cals, I use 1 tbsp of PB2 with 1 tbsp regular PB (I put that PB mix on top and save about 70 cals without even noticing!) I eat this meal a lot because I LIKE it (very important) β the macros are good β it has greens β and it keeps me full to dinner β Experiment and find YOUR way! </div>
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What does my kitchen counters and Cadbury Mini Eggs in a cabinet + brownies in the fridge have to do with our 30 day nutrition push? EVERYTHING. The biggest hack I can tell you is to get the food OFF your counters. The more you see it, the higher the probability you will eat it. There are 4 food items on ALL my counters- potatoes, wine, coffee, and vinegar. Guess what I drank last night that I was not planning on? A glass of wine. Should probably take my own advice ;) wine is going in a cabinet!</div>
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P.S. My husband told me I should tell you about my mini eggs in the sake of transparency. I don't eat "clean" or "perfect" all the time which is not what I recommend to you either. I ate some mini eggs the other day... and I counted them in my day's cals. You can totally eat/drink what you enjoy as long as it fits in your budget! I have had this bag for nearly two weeks and I enjoy a few eggs every few days! Putting them in the cabinet helps me not eats a ton all the time though, I have to go looking for them.</div>
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Soooo... those are my first 5 nutrition tips for you! I will be posting everyday on my IG www.instagram.com/mlgraham09 </div>
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OR daily on my Twitter https://twitter.com/mlgraham09</div>
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OR I will also be posting daily on our Venus Index facebook page: https://www.facebook.com/VenusIndex </div>
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So you can find me wherever you hang out ;)</div>
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You guys! I might be late to the party but I went to @gnclivewell as soon as I saw the ads for these new @optimumnutrition protein cake bites and bought that store OUT! Yesss haha! At 230 cals and 20g of protein if these are anything close to a cake ball mixed with protein mugcake then I will be thrilled! So here are the findings of my husband and I's taste testings for each of the 3 flavors! <img alt="π" class="CToWUd" data-goomoji="1f60d" goomoji="1f60d" src="https://mail.google.com/mail/e/1f60d" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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First up on my taste test of @optimumnutrition new protein cake bites is the birthday cake flavor. Of the 3 flavors this was my second favorite and my husband's least favorite of the 3 options. We both agree they are ALL great though! It has the highest calories per serving of the 3 flavors at 240 cals but still has 20g of protein (same as others). I feel like they nailed the funfetti cake ball texture and flavor here. My husband felt it was sweeter than he prefers but he would say this about real cake balls too in fairness. Final verdict: <img alt="π" class="CToWUd" data-goomoji="1f44d" goomoji="1f44d" src="https://mail.google.com/mail/e/1f44d" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π" class="CToWUd" data-goomoji="1f44d" goomoji="1f44d" src="https://mail.google.com/mail/e/1f44d" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> VERY good and will buy again. If you like funfetti cake balls, these are on the money! <img alt="π" class="CToWUd" data-goomoji="1f44c" goomoji="1f44c" src="https://mail.google.com/mail/e/1f44c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π―" class="CToWUd" data-goomoji="1f4af" goomoji="1f4af" src="https://mail.google.com/mail/e/1f4af" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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P.S. fabulous nails from @jamberry</div>
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Next up on the @optimumnutrition Protein Cake Bites taste test is Red Velvet. This flavor has one of the lowest calorie counts of the 3 flavors at 230 cals per serving, same protein as the other flavors at 20g. This is my second favorite flavor by just a smidge (bday cake is tops for me) but I really do love it. My husband feels the same though his top choice is different than mine, he puts it at a solid second. We both feel ON nailed the red velvet flavor with a touch of cocoa and the cream cheese notes. <img alt="π" class="CToWUd" data-goomoji="1f44d" goomoji="1f44d" src="https://mail.google.com/mail/e/1f44d" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π" class="CToWUd" data-goomoji="1f44d" goomoji="1f44d" src="https://mail.google.com/mail/e/1f44d" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> Final verdict: this might be the ONE flavor to try if you have to pick one. All around choice. Will buy again!</div>
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<img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> </div>
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<span style="color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Finally on my taste test of @optimumnutrition new protein cake bites is the chocolate covered cherry flavor. Of the 3 flavors this was my least favorite and my husband's most favorite of the 3 options. We both agree they are ALL great though! It has the highest calories per serving of the 3 flavors at 240 cals but still has 20g of protein (same as others). I feel like it is just nice and sweet, I do not really get cherry or chocolate. It is still GOOD, do not get me wrong... just not as good as the other two to me. Final verdict:</span><span style="color: #222222; font-family: arial, sans-serif; font-size: 12.8px;"> </span><img alt="π" class="CToWUd" data-goomoji="1f44d" goomoji="1f44d" src="https://mail.google.com/mail/e/1f44d" style="color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">good and will buy again for the hubs. I will eat these if I do not have the other two options LOL</span></div>
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<span style="color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Have you tried ON Protein Cake Bites? If not, do you want to? If you had, what were your thoughts?</span></div>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com1tag:blogger.com,1999:blog-6791762889809705687.post-73960571386617133442017-03-26T16:55:00.001-05:002017-03-26T16:55:26.839-05:00Elvis Baked Quest Bar and Vacation Strategies<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfqrOpdQfyyT9PuDD5c-3J1lLOyTHyc41y_d5u6dgRh1t4DA5OiAkbe5qUF-BwCwEhTJsS1-V5Lo6LtMHy0VyNjij4TzrPZVqVu9gJLy_RVxi4CjgpJGrxF58s5A3NyjXW6YOeglPSPThC/s1600/VenusCrossing+Elvis+Baked+Quest+Bar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfqrOpdQfyyT9PuDD5c-3J1lLOyTHyc41y_d5u6dgRh1t4DA5OiAkbe5qUF-BwCwEhTJsS1-V5Lo6LtMHy0VyNjij4TzrPZVqVu9gJLy_RVxi4CjgpJGrxF58s5A3NyjXW6YOeglPSPThC/s320/VenusCrossing+Elvis+Baked+Quest+Bar.jpg" width="238" /></a></div>
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The recipe that I have for you today is so easy that it is hard to call it a recipe LOL But it tastes incredible. So good that I have been eating it everyday for weeks straight now. No lie!<br />
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But before we get to my recent food obsession recipe, I wanted to share with you some pics and thoughts from our recent vacation!<br />
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Pretty much all my favorite people in the world met up to spend the week in my in-laws cabin in the mountains where we skied, ate, drank, and/or did puzzles all day. My bestie Jenny and her son flew in, and both my sisters-in-law came with their whole families. We had a grand time! But old me would have been FREAKING out about how much fat I was gaining...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmOsEmUrAwp9CIDXhD8FpmYkk_EK6ZLTW_dH73tk32XwpX95aWbzXTLx2qwibBKbOJiYtDr8qssd72RYnNXRkcYJl0WiJUpzEorhy0hZixZldOtR_r72PXsAlkuB-H6WeBCKC0sxuVPLtX/s1600/IMG_20170319_191752_190.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmOsEmUrAwp9CIDXhD8FpmYkk_EK6ZLTW_dH73tk32XwpX95aWbzXTLx2qwibBKbOJiYtDr8qssd72RYnNXRkcYJl0WiJUpzEorhy0hZixZldOtR_r72PXsAlkuB-H6WeBCKC0sxuVPLtX/s320/IMG_20170319_191752_190.jpg" width="320" /></a></div>
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...The Venus veteran side of me was cool and collected though. No guilt because I had a GAME PLAN!<br />
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Vacation eating strategy revolves around timing for me. Left is breakfast, right is night ;) In 9 days, I ate once before noon. Coffee, water, and tea are all I want and need before lunch whether I am sitting around working puzzles all day or skiing for 7 hours. It saves a few calories when you are already probably going to hit maintenance or higher for the day. The only day I ate breakfast was because we went out to a restaurant and it is weird if you do not go along. (Don't be that guy!) Booze was plentiful but it makes me want to eat more so I saved it for 5 pm or later. Other than that, I ate what I wanted or was offered. It was not always "healthy" or "ideal" but that is OKAY! It is a a little over a WEEK, and in the scheme of things that is fine! I will fast a couple days this coming week and I am certain I will be back to where I left ;) even if I am up when I get home, it is mostly bloat. You cannot do a whole lot of damage in that little of time! Keep it sane ladies. Enjoy vacations, that is what it is for!<br />
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This is a group of us before running up the mountain, we only did 4 miles but I was croaking for air like a beached fish.<br />
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My workout strategy was aiming to do SOMETHING every day- whether it was a run, band/bodyweight workout, or skiing. One something every day.<br />
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I even did a 7 mile run with family and friends! Always plan to sneak in activity everyday. If someone is training for a run, join them even if you are not sure you can keep up ;) you might be surprised that you can! Certainly good to push your boundaries. Look at all that flat nothing in my hometown in the Texas Panhandle, you can see for miles!<br />
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My sis-in-law Erin and I doing a bodyweight/band workout at her house! Get other people involved if you can, it makes your workout more fun ;)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigsLH2DoZ_6rG89h-u8dK4XxNu2teYB0fzML5MDhFF1LKGtCcz7OejqDIl9tXDikdgOTsvmGJb4k91Z9h36UdqFlpZCp96Y7XGOqnLimSMySgvUJ_kAI6DBTDtb_egnVb6AlUhQZ0J2nGO/s1600/IMG_20170320_164810_900.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigsLH2DoZ_6rG89h-u8dK4XxNu2teYB0fzML5MDhFF1LKGtCcz7OejqDIl9tXDikdgOTsvmGJb4k91Z9h36UdqFlpZCp96Y7XGOqnLimSMySgvUJ_kAI6DBTDtb_egnVb6AlUhQZ0J2nGO/s320/IMG_20170320_164810_900.jpg" width="320" /></a></div>
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This is my "bag of bands" I throw in my carry-on bag: 2 mini bands, 2 Sprii super bands, and a tube band. I tried to get in a run or band workout in every day we didn't ski. I waited to eat until noon or later most days, and never drank alcohol before 5. Otherwise, I ate and drank what I wanted ;) easy peasy and stress-free! Hope my 3 pronged vacation strategy helps you whether it's a week or a month. Number 1 priority should be to enjoy yourself and relax!<br />
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Whelp made it home and was the exact same metrics I left at (and a pound down!). This is the day after I got home. Post-vacation bod, metrics were still bang on but my legs are holding water. It will clear in the next few days though! Feels SO nice to be back in my home gym! Does anyone else feel like a rainbow unicorn Jane Fonda with leg weights on? π I totally dig them! Was doing loaded dead bugs then pranced about during rest time ;)<br />
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So onto my new recipe obession... my mother made me peanut butter and banana sandwiches growing up. An Elvis special, if you will! They taste like love to me and I ADORE that flavor and texture combination. Problem is that for about 400 calories, you get a ton of carbs and zero protein.<br />
This is where my idea for this recipe came from. Do not skip baking the Quest bar, this is what MAKES the recipe! I have been having this for breakfast, snack, or dessert at least once a day for about a month now LOL<br />
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<h2>
Elvis Baked Quest Bar</h2>
<i>Serves 1</i><br />
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<b>Ingredients:</b><br />
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<ul>
<li>1 Quest bar of choice (I have tried PBJ, Coconut cashew, and cinnamon Quest bars and all were great in this combo!)</li>
<li>1 tbsp peanut butter (I prefer creamy)</li>
<li>1 medium banana, sliced</li>
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<b>Directions:</b></div>
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Preheat your oven to 350 and half a Quest bar. Place halves on piece of foil or oven safe cookie sheet. Bake for 5 minutes and smash thinner with a fork, bake for 3 more minutes. Place baked halves on plate, top with 1 tbsp peanut butter and 1 sliced banana π soooo great!</div>
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Nutritional Info:</h2>
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<i>370 cals</i><br />
<i>25 g protein</i><br />
<i>56 g carbs</i><br />
<i>14 g fat</i>mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-64519486736137108422017-03-05T15:08:00.003-06:002017-03-05T15:11:14.547-06:00Sneaking Greens In<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDJ127s3c7BwPBI1yKEKmI_iIKnDuwdyeMFZRufn4z4y7wcG5zJDSPRatlveU0LsFqNaHM0nYywwyZ_TmvtD4pOlsno4AUQ6sZRfpo4p3_A3SGA7MPgn5qh6OxZN7f_Qh33iCuzA3pBHF7/s1600/VenusCrossing+Sneaking+Greens+In+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDJ127s3c7BwPBI1yKEKmI_iIKnDuwdyeMFZRufn4z4y7wcG5zJDSPRatlveU0LsFqNaHM0nYywwyZ_TmvtD4pOlsno4AUQ6sZRfpo4p3_A3SGA7MPgn5qh6OxZN7f_Qh33iCuzA3pBHF7/s320/VenusCrossing+Sneaking+Greens+In+%25282%2529.jpg" width="306" /></a></div>
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I think most mothers worry about their kids' nutrition. Kids getting in enough vegetables and/or protein seems like a universal concern. If you are like me, you are also concerned about your husband's intake of vegetables as well ;) so today I am sharing how I sneak greens into dishes without screaming, "HEY CHECK OUT THESE VEGETABLES!" Yep, you would never even know they are there. And in some cases, I am pretty sure the family likes them better WITH the addition of the vegetables!<br />
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Dumbbell snatch - super, duper full-body exercise but love for #bouldershoulders especially! I did 3 sets of 10 snatches per side. Inspired by #crossfit #17point1</div>
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28 days in February = 28 different workouts<br />
β16 strength training days<br />
β12 runs<br />
#nodaysoff<br />
Rewards? Are those new lines I see?! (it's better further down but that was just too scandalous lol) Alas, I have vacation coming up next week so I will be breaking my no days off streak. I am fine with that, I cannot keep that kind of schedule indefinitely. Rest is good too!<br />
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Chopped turkey patty and quinoa veggie bowl drizzled with Sriracha (really leftovers thrown in a bowl with fresh veggies I had on hand for volume, but the other name sounded better π)<br />
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So people like you and me WILL EAT the above plate, we actually ENJOY it ;)<br />
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My family is not quite the same however. They pick and choose what they like. My kids like Brussels sprouts, everyone likes asparagus, my husband likes onions... you get the picture and I am sure you can relate. Sometimes, I just feel like they can do better!<br />
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I sneak greens into my own oatmeal or quinoa at breakfast. I use my sweet friend Anne's <a href="https://www.emeraldspoon.com/products/garden-greens">Emerald Spoon Garden Greens blend</a>. <a href="https://www.emeraldspoon.com/products/garden-greens">Buy HERE</a>. Between a teaspoon to a tablespoon depending on what else is going into my bowl. If you need to cover the slight green tinge to feed your kids or husband, dark cocoa powder and/or chocolate protein powder works marvelous! I like to top that combo with berries and PB myself! I you do not want to invest in a greens powder, you can blend a handful of spinach and/or kale with the amount of water needed to cook your oats or qunioa. You can also do this for protein shakes, I swear you cannot taste it!<br />
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The other places I like to sneak greens into are meat and soups. Yep. Ground beef just soaks it up, you cannot tell at ALL. I almost always use greens powder in my taco meat or meatballs. I am almost certain my family prefers it too, I notice when I add it, they eat more. So I want to share my favorite taco meat recipe with you, and how I bulk it up for me, but easily make something for the whole family to enjoy!<br />
<h2>
<br />Sneaking Greens In Tacos!</h2>
<i>Serves 5</i><br />
<br />
<b>Ingredients:</b><br />
1.25 lbs lean ground beef<br />
4 tbsp <a href="https://www.emeraldspoon.com/products/mexi-medley">Emerald Spoon Mexi Medley Greens </a> <a href="https://www.emeraldspoon.com/products/mexi-medley">Buy HERE</a><br />
Tortillas of choice (my family likes regular flour tortillas, I prefer small corn tortillas or Flat Out wraps)<br />
Cabbage, shredded<br />
Salsa<br />
Other toppings as desired: cheese, avocado, sour cream, etc.<br />
<br />
<b>Directions: </b><br />
Brown the ground beef with the Emerald Spoon Mexi Medley Greens powder. Drain fat and keep warm in another bowl. Warm up tortillas and get out salsa. From there, the kids and husband are ready to eat ;)<br />
<br />
Using the same skillet over high heat, saute your cabbage until it is wilted and slightly crunchy (about 3 minutes). I use about 3 cups for myself. Then top with about 4 oz of cooked ground beef, topped with 2 tbsp salsa. This time, I served alongside 3 corn tortillas.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0g4Fggv_mhwJqCIUK2UKQBlv-o1fys2bKzMnDu9rPcm73V8ANm8ryP6_nVwZsxDopdWiWU2FAm6rpEPlIKCr4B9N-qKVR-rCINIiiFqA9sJ4JCIOuZDDsAnZhi5iCtKb2HxyaehuP62sc/s1600/20170224_171011.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0g4Fggv_mhwJqCIUK2UKQBlv-o1fys2bKzMnDu9rPcm73V8ANm8ryP6_nVwZsxDopdWiWU2FAm6rpEPlIKCr4B9N-qKVR-rCINIiiFqA9sJ4JCIOuZDDsAnZhi5iCtKb2HxyaehuP62sc/s320/20170224_171011.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tortilla options- fam likes the ready to cook flour tortillas, I prefer the nutrition of the corn tortillas or Flat Out wraps</td></tr>
</tbody></table>
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<h2>
Nutritional info </h2>
(3 cups cabbage, 4 oz lean ground beef with greens powder, 2 tbsp salsa, 3 corn tortillas)<br />
<br />
453 cals<br />
28 g protein<br />
44 g carbs<br />
20 g fatmlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-43744104525581679692017-02-27T15:40:00.001-06:002017-02-27T15:40:16.582-06:00Full Body Foam Rolling Routine<div class="separator" style="clear: both; text-align: left;">
I have been foam rolling since about November, faithfully. I used to think it was ju-ju hogwash, but I can honestly tell you that it aids in recovery and range of motion. The research on the subject is just starting to come out in support of those facts too. So, here is my routine :)</div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/sjxnaBXx_9I/0.jpg" src="https://www.youtube.com/embed/sjxnaBXx_9I?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<br />mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-40863600032353179912017-02-19T17:24:00.003-06:002017-02-19T17:24:23.551-06:00Southern Secret Meatloaf<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_S4reHuUKQy_1v9xMKpcrV_r6MuP2HdtCH48xPz3cm6O6AiAsMlV8SX0e3QkODAjUgk25L2db7OkrXkm1ql_DrH28R82aiuuLolzOPwHfiZGFZJPQX0mEoLTCE1A4o3oapF8BhacX6MpM/s1600/VenusCrossing+Southern+Secret+Meatloaf+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_S4reHuUKQy_1v9xMKpcrV_r6MuP2HdtCH48xPz3cm6O6AiAsMlV8SX0e3QkODAjUgk25L2db7OkrXkm1ql_DrH28R82aiuuLolzOPwHfiZGFZJPQX0mEoLTCE1A4o3oapF8BhacX6MpM/s320/VenusCrossing+Southern+Secret+Meatloaf+%25281%2529.jpg" width="249" /></a></div>
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I saw a recipe in Southern Living magazine that caught my eye, they had used vegetables in the meatloaf recipe to sweeten it up naturally. And so I set out to give it a try and tweak it a little just to make it a littler lighter. The other side bonus was the whole meal was ready to go in 45 minutes on 2 sheet pans!<br />
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The results were super great! The whole family, including the fussy husband, all gave it the gold standard "make again". And sssshhhh pretty sure nobody knew I was sneaking in extra veggies!<br />
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<span id="goog_2060784751"></span><span id="goog_2060784752"></span>Shoulder bombs - great finisher for those delts! Shoulders may be the one other body part I am obsessed with as much as glutes ;) I hit them 3-4 days a week. I try to get a mix of lateral, overhead, and front plane work in over the week. I also try to vary low, moderate, and high reps. Just like glutes (or any other part), variety does the shoulders good! If you don't want to have to think of all these factors, that is when solid programming like the Venus workouts come into play. You can always add extra sets in of something you want to really hit hard too ;)<br />
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Meh don't care if my hair is perfect, I mostly notice my good glute days <img alt="π" class="CToWUd" data-goomoji="1f602" goomoji="1f602" src="https://mail.google.com/mail/e/1f602" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /> pump courtesy of glute bridges, barbell hip thrusts, crissover step ups, and banded clamshells!</div>
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<img alt="π" class="CToWUd" data-goomoji="1f351" goomoji="1f351" src="https://mail.google.com/mail/e/1f351" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π" class="CToWUd" data-goomoji="1f351" goomoji="1f351" src="https://mail.google.com/mail/e/1f351" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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<span style="color: black; font-family: "Times New Roman"; font-size: small;">Hanging to stretch? Yep. Super great for stretching your tight lats, shoulders, spine as well as the rest of your back, core, and chest! I literally just hang for a few seconds before or after my workout. Any grip works too :)</span></div>
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<span style="font-size: 12.8px;">Grabbed these handy probiotic packets at GNC the other day! Gut health is of paramount importance to overall health, weight loss, and weight maintenance. A good probiotic will have a variety of strains with 8 billion or more CFU. Since variety is key, it is best to swap brands/types every purchase. Exercise and diet also play a role in gut health, so β that too ;)</span></div>
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So, onto the recipe!</div>
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<h2 style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Southern Secret Meatloaf</h2>
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<i style="font-size: 12.8px;">Serves 4</i></div>
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<b>Ingredients</b></div>
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20 oz, 85% Ground Beef</div>
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1/2 cup chopped, Carrots, raw</div>
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1 large, Egg</div>
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1 onion (medium), Onion</div>
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1/4 cup, dry Oats (I used old fashioned)</div>
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1 tbsp garlic powder</div>
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1/2 tsp salt</div>
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1.2 tsp pepper</div>
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2 tbsp Ketchup</div>
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1 tbsp Soy Sauce</div>
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1 tbsp parsley (optional)</div>
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Optional for two pan dinner</div>
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Sweet Potatoes (1/2 per person)</div>
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Brussels Sprouts (4 oz per person)</div>
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<b>Directions</b></div>
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Preheat oven to 400*F. If you are serving the vegetables along side, cut the potatoes in bite size pieces and slice the Brussels in half. Spread them out into a large, greased cookie sheet and place in the oven. In a food processor or Ninja (you know I used my Ninja haha), shred your carrots and onion finely. Pour them into a large mixing bowl along with your ground beef, egg, oats, garlic powder, salt and pepper. Mix with your hands and form into 4 mini loaves onto a greased cookie sheet. Bake for 35 minutes. While the meatloaves are baking, mix together the ketchup and soy sauce. When the loaves and vegetables are done, remove from oven. Top the loaves with the ketchup mixture then the parsley. Serve alongside the vegetables. Enjoy!</div>
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Per serving of meatloaf:</div>
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<table class="nutrition" style="border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">412</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">23</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">36</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">46</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">140</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">47</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">354</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">164</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">30</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">61</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">55</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">22</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
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Anonymoushttp://www.blogger.com/profile/14531483669928988565noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-28605055534659629702017-02-12T17:25:00.001-06:002017-02-12T17:30:31.909-06:00Chicken and Cornbread Dumplings<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmz7jFTMqAwrR5EgCpNOwi2yINwL6E1qN_d_x96KT5TBUtAuAWKew8pf6DJlUek1ZQIO5MDK5ZMe0GLdWvBTp9QVRneCIh8NWCGUIWNaJ993DK2hlkm4ALkyzMw2M_zfAdM4XHuqLBo6aO/s1600/20170212_164026.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmz7jFTMqAwrR5EgCpNOwi2yINwL6E1qN_d_x96KT5TBUtAuAWKew8pf6DJlUek1ZQIO5MDK5ZMe0GLdWvBTp9QVRneCIh8NWCGUIWNaJ993DK2hlkm4ALkyzMw2M_zfAdM4XHuqLBo6aO/s320/20170212_164026.jpg" width="244" /></a></div>
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I have not made chicken and dumplings in FOREVER. I knew it was time when I suggested it and my daughter thought I meant Asian style dumplings to dunk in soy sauce LOL she is a hot mess!<br />
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So we had to make it together for her Southern training, and I thought I wanted to try a cornbread twist to the dumplings. They turned out divine. Both kids declared them a make again! I really liked the macros and all the veggie goodness hidden inside ;)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkT2YW_9lD9wHsfc1wsyrG8d75DXxNyjRos8xP48NZGoQ_-WpvmveGxGVDV4gX2tnDolIHL-B6oe2cbqtzENEecFbUVPxGhcCyXKkHWMJ2Ru3Y1N4gMfZeQdCzyPBWjCnQf1jugwamlgx/s1600/IMG_20170208_154436_532.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkT2YW_9lD9wHsfc1wsyrG8d75DXxNyjRos8xP48NZGoQ_-WpvmveGxGVDV4gX2tnDolIHL-B6oe2cbqtzENEecFbUVPxGhcCyXKkHWMJ2Ru3Y1N4gMfZeQdCzyPBWjCnQf1jugwamlgx/s320/IMG_20170208_154436_532.jpg" width="320" /></a></div>
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Ealier this week, we made flat out pizza using a flat out wrap! Huge and so tasty! This time I added mushrooms and olives with my turkey pepperoni and spinach! 429 cals and 33 g of protein πͺRecipe <a href="http://venuscrossing.blogspot.com/2017/01/flat-out-skinny-pizza.html">HERE</a> if you need more deets!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2fU30epRUUTVX_BR2yb55xwdcgX29W2u7BznXExh3Grlg4CxLtxzt5WbbfVMEkI3HaeMJURyiKt8SDztEepdw3CCXs26bsfhA6gYahvP49cxz8jpAUuPx_HORlSAMnTs9VPUP4cMw_JHF/s1600/IMG_20170207_161219_332.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2fU30epRUUTVX_BR2yb55xwdcgX29W2u7BznXExh3Grlg4CxLtxzt5WbbfVMEkI3HaeMJURyiKt8SDztEepdw3CCXs26bsfhA6gYahvP49cxz8jpAUuPx_HORlSAMnTs9VPUP4cMw_JHF/s320/IMG_20170207_161219_332.jpg" width="319" /></a></div>
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This is our "supplement cabinet" (it also holds coffee and teas, but I digress). Perks of our new huge kitchen! I was asked for a recommendation for a pre-workout the other day, and my answer is the Optimum Nutrition Amino Energy in Blue Raspberry (I am pointing to it). My husband ALWAYS does a pre-workout and I am an occasional user. When I lift in the morning, I prefer my normal coffee with creatine in it. But today I lifted in the afternoon, and I prefer this. It tastes good, and does not have extra junk. I use creatine separately so it does not have that. I just need something for energy and focus, the amino acids are a bonus ;) we have tried a lot of different ones, and we keep coming back to this one. Do you have a favorite pre-workout need to try?<br />
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Tempo can completely change your weight lifting game. π―Here are feet-elevated glute bridges done with a 2-3-3 tempo in the middle of my workout. So 2 counts up, hold for a count of 3, then lower on a count of 3. That is 1 rep. I did about 20 reps for 3 sets. The 3 count isometric hold at the top and the 3 count slow eccentric will LIGHT your glutes on FIRE π₯πππ₯You can use this tempo for any set on any body part to really increase the complexity of your workout and get those #gainz πͺ It also hones your mind-muscle connection which is HUGE for progress!<br />
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Some pull-up action! I just got this grey tank in from Lululemon ...Their stuff washes and wears so well but DANG the $ hurts my feelings! Coach Jenny got me hooked by sending me an outfit for my birthday π totally her fault that I love it! What is your favorite gym wear line and what item?<br />
<br />
Anyway, onto the recipe :)<br />
<br />
<h2>
Chicken and Cornbread Dumplings</h2>
<i>Serves 4</i><br />
<br />
<b>Ingredients:</b><br />
3 stalk large (11"-12" long), Celery, raw<br />
4 T., Butter- divided<br />
3 medium, Carrots, raw<br />
1 medium, Onion<br />
0.50 cup, Masa (can also use corn meal)<br />
3.50 cup, Chicken Broth (can also use water)<br />
16 oz (112g), Chicken Thighs, Boneless, Skinless (I used frozen)<br />
4 oz, Milk<br />
0.50 cup, All Purpose Flour<br />
2 tsp salt and pepper, each<br />
1 tsp baking powder<br />
1/2 tsp baking soda<br />
1 tsp tarragon<br />
<br />
Directions:<br />
Bring broth to boil with chicken in a large Dutch oven. Meanwhile, chop onion, celery, and carrots into bite size pieces and add to Dutch oven. Stir in 2 tbsp butter, salt, and pepper. Cover and cook until chicken pulls apart and vegetables are tender; using frozen chicken, it took mine about 30 minutes.<br />
<br />
In a large bowl, add 2 tbsp butter with flour and masa. Using a pastry cutter or potato masher, chop butter into flour mixture until resembles course crumbles. Stir in milk, tarragon, baking powder, and baking soda until combined.<br />
<br />
Drop flour mixture by the tablespoon into simmering soup. Cook for 15 minutes. Enjoy!<br />
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<tr><td class="tr-caption" style="text-align: center;">Southern girl in training ;)</td></tr>
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<table class="nutrition" style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">424</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">25</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">7</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">36</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">133</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">44</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">302</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">13</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">547</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">30</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">14</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">33</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">66</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">166</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
</tbody></table>
mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-37731996029659788942017-02-05T16:54:00.004-06:002017-02-05T16:54:39.934-06:00Tamale Casserole<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsLgqnW7Sn2KULxDq61coLfAwjmvPD0FyBiAVyQQQ-JgPJim3EPnlcEMeYNuhUIwwYgTk3jlCfLS53taHncmLOvqboLt36x-NqxJ6XhGnA6GEoHidwCirez59rezidjMCfM5Cc_kQKHYtw/s1600/20170205_161310.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsLgqnW7Sn2KULxDq61coLfAwjmvPD0FyBiAVyQQQ-JgPJim3EPnlcEMeYNuhUIwwYgTk3jlCfLS53taHncmLOvqboLt36x-NqxJ6XhGnA6GEoHidwCirez59rezidjMCfM5Cc_kQKHYtw/s320/20170205_161310.jpg" width="248" /></a></div>
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This casserole was a little bit of a gamble with my family. They all love tamales, but not so much casserole. I had a busy week, and there was no time for tamale making. So this just sounded like too good of an idea not to try it, and it payed off. Both kids said it was a make again!<br />
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Playing with tempo can really change your weight lifting game. They are useful for hypertrophy and can make even the lightest of weights effective. Here I should a 3 count eccentric. Raise the weight at a normal pace, pause at the top, then lower as a count of 3. I did it for 3 sets of 8, and was sore with only 30 lbs!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaC-1GqpoFn_u-OF7dm_A1Dha0It_zaFM4VDfguc2Ui7K95QLl8RbE1sLSCTgWZxm8BhXr6Uy80XwMuUTwpV7vCHxQiSj6In-5JrdKZ5XMOvMcIpp7OOp9Ccb9aU2VzTBbo3Nz0yOkjKd7/s1600/IMG_20170201_135107_574.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaC-1GqpoFn_u-OF7dm_A1Dha0It_zaFM4VDfguc2Ui7K95QLl8RbE1sLSCTgWZxm8BhXr6Uy80XwMuUTwpV7vCHxQiSj6In-5JrdKZ5XMOvMcIpp7OOp9Ccb9aU2VzTBbo3Nz0yOkjKd7/s320/IMG_20170201_135107_574.jpg" width="320" /></a></div>
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Part of the reason that I was so busy this week was that I had a business trip to Detroit for Venus. Lucky me, my bestie and fellow co-worker Coach Jenny got to accompany me :) this is Kallie (middle) touring us through the Melprints warehouse ... big things are coming from #venusindex #venusfactor β€ I am dying to tell you all!<br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Jenny and I doing what we love BEST at the hotel gym in Detroit- </span><img alt="π" class="CToWUd" data-goomoji="1f351" goomoji="1f351" src="https://mail.google.com/mail/e/1f351" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π" class="CToWUd" data-goomoji="1f351" goomoji="1f351" src="https://mail.google.com/mail/e/1f351" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;"> glutes! To be clear, we did a full body workout but this is a snippet of our favorite things ;) On the right is Jenny doing bird dogs for glute activation. We try to do these (or something along these lines) as one of our first sets to really help with motor recruitment. Bottom left is me doing single leg hip thrusts with a 5 second pulse at the end. This was a middle of the workout set for hypertrophy. Top left is Jenny doing glute briges (single leg then double) as a burnout set or finisher. That really helps with the pump and max bloodflow. Notice both of us feeling our glutes or palpating to make sure muscles are engaged and engaged equally. This also helps with mind-muscle connection! </span><br />
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">"Muscles communicate what you are about without saying a word." Greatness from Jen Sinkler (who even commented on this picture and MADE MY DAY)! β€ Never apologize about your body. Own it and go after what YOU want. Nobody else is entitled to that decision.</span></span><br />
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">So onto the recipe ;) this one will end up on our regular rotation, and it reheats perfectly!</span></span><br />
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<h2>
<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">Tamale Casserole</span></span></h2>
<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;"><i>Serves 8</i></span></span><br />
<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;"><br /></span></span>
<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;"><b>Ingredients</b></span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">1 cup, Masa or Corn Meal</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">1 Bell Pepper, Green Bell Pepper, chopped</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">1.75 cup, Tomato products - Canned, sauce (1 can)</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">1.25 lb(s), 85% Ground Beef</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">1 can (1.33 cup), Corn</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">1.50 cup, shredded, Cheese, cheddar</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">16 oz, Milk</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;"></span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">2 medium (2-1/2" dia), Onions, raw, chopped</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">3 tbsp garlic</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">2 tbsp chile powder</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">1/2 tsp black pepper</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">2 tsp salt</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Optional- hot sauce, olives, plain Greek yogurt, and greens</span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><b><br /></b></span></span>
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><b>Directions</b></span></span><br />
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Saute onions and bell pepper until onions are translucent. Add in ground beef and saute until cooked. In a large bowl, mix masa and milk. Stir in remaining ingredients except cheese. Spread into a greased 9x13" casserole. Bake at 350*F for 45 minutes, top with cheese and allow to melt. Serve ontop of a bed of fresh greens topped with Greek yogurt, olives, and hot sauce.</span></span><br />
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<table class="nutrition" style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">371</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">19</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">30</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">44</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">71</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">24</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">497</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">21</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">379</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">27</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">23</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">47</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">25</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-2321104674462017282017-01-29T15:33:00.001-06:002017-01-29T15:37:23.566-06:00Green Protein Oats<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQRs-T6CGFjJAALPUm1sNJ2hlDYJ_Qt-V64gRKAhsrKWZFMtJTsonaBQa73wTXxs22Ooci-Gf2zxWfOtI5mPb-vlezJ1f34kqhBdpMi9r9xCrLUPCo4UuutX0_W-VDVrjlfDI8C6cAgGjV/s1600/VenusCrossing+Green+Protein+Oats+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQRs-T6CGFjJAALPUm1sNJ2hlDYJ_Qt-V64gRKAhsrKWZFMtJTsonaBQa73wTXxs22Ooci-Gf2zxWfOtI5mPb-vlezJ1f34kqhBdpMi9r9xCrLUPCo4UuutX0_W-VDVrjlfDI8C6cAgGjV/s320/VenusCrossing+Green+Protein+Oats+1.jpg" width="222" /></a></div>
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This recipe morphed from an old one I posted over a year ago. I still eat it almost every day for my first meal, whenever it falls between 10 AM -2 PMish. Yeah, I sorta get into these "food loops" where I eat and crave the same thing daily LOL Do you do that?<br />
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What I love about this recipe is that it literally ticks all the boxes. Greens. Check. Protein. Check. Good carbs. Check. Lots of polyphenol-filled berries. Check. Peanut butter. CHECK!<br />
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Plus I can make it in no time flat. Minutes. So even though the finished product is not cute (as in no snapchat filter can fix this kind of ugly), promise me to give it a try ;)<br />
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Brad Pilon over at ESE has been putting out some very interesting research findings on polyphenols and gut health lately in two of his products- Good Belly, Bad Belly along with his email subscription, The Advocate. Berries happen to have one of the highest polyphenol ratios of almost any food on earth. (If you are an ESE member, you can check those out in your portal. If you are not, you can grab those at <a href="http://eatstopeat.com/gbbb">eatstopeat.com/gbbb</a> or <a href="http://eatstopeat.com/add-advocate">eatstopeat.com/add-advocate</a>)<br />
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Pounding the water today as I did my normal weekly <a href="http://eatstopeat.com/">Eat Stop Eat</a> 24h fast until dinner on Monday :) since I work for ESE part time now, I feel like I need to know the program front to back. My sis-in-law, and fellow Venus, Erin got me this AWESOME glass Zulu water bottle for Christmas. I just adore it! Also went for a little 4 mile beach run with my sweet pup Olive Marie. The ocean was smooth as glass, have never seen it this calm! I try to do cardio the morning of my fast days, and prefer to save lifting for non-fasting days as a general rule </span><img alt="π΄" class="CToWUd" data-goomoji="1f334" goomoji="1f334" src="https://mail.google.com/mail/e/1f334" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π" class="CToWUd" data-goomoji="1f30a" goomoji="1f30a" src="https://mail.google.com/mail/e/1f30a" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"> enjoying this weather </span><img alt="π―" class="CToWUd" data-goomoji="1f4af" goomoji="1f4af" src="https://mail.google.com/mail/e/1f4af" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">%! </span><br />
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Just an FYI that the new Diet Pepsi blend is now aspartame free. Usually, I prefer a Diet Coke, but it is a good idea to rotate your sweeteners if you choose to use them. I will now be rotating between Diet Pepsi/Diet Coke for this reason. I generally have one can of diet soda per day, and 2 cups of coffee with stevia. A few times per week, I have acesulfame in my whey protein powdee. I eat sugar occassionally at events (once per month-ish). Sweeteners effect everyone differently, and the best plan is always to reduce and rotate so that you are not over consuming any one. Look at everything you eat from start to finish in a day and try to see how you can reduce and/or vary the sweeteners. Just how I do things, and what keeps me sane ;)</span><br />
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: "arial" , sans-serif;">#flexfriday au natural this week. Busy getting stuff done all week (and weekend). Physical strength begets mental fortitude. Making time for fitness while trying to keep your head above water at work/home is always worth it πͺ</span></span><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">you have to take care of yourself before you can care for others!</span><br />
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Standing Banded Hip Thrusts - something new for the truly glute obsessed to try </span><img alt="π" class="CToWUd" data-goomoji="1f351" goomoji="1f351" src="https://mail.google.com/mail/e/1f351" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><img alt="π" class="CToWUd" data-goomoji="1f351" goomoji="1f351" src="https://mail.google.com/mail/e/1f351" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"> basically you put your giant band across your power rack, I used a purple Spri band. Then you grab the front supports, and walk your feet up so it looks like you are preparing to slingshot yourself </span><img alt="π" class="CToWUd" data-goomoji="1f602" goomoji="1f602" src="https://mail.google.com/mail/e/1f602" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"> squeeze those glutes as you thrust forward. It took a couple of rounds until I could really get the feel.</span><br />
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<h2 style="clear: both; text-align: left;">
Green Protein Oats</h2>
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Serves 1</div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><b>Ingredients:</b></span><br />
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<li><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">1/2 cup oats (I use old-fashioned or quick cooking, but use what you want and adjust cooking time.)</span></span></li>
<li><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">1 cup greens, fresh or frozen (I use fresh spinach, baby kale, or a blend. Can use powder, just reduce amount.)</span></span></li>
<li><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">3/4 cup water</span></span></li>
<li><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">1/2 mixed berries, fresh or frozen (I use frozen berry blend, but can use whatever berries on hand.)</span></span></li>
<li><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">1 scoop whey protein (I use chocolate from Optimum Nutrition in Gold Standard Whey.)</span></span></li>
<li><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">1 tbsp PB2 (or peanut powder of choice) plus water (You can omit and use regular pb here too.)</span></span></li>
<li><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">1 tbsp peanut butter</span></span></li>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><b>Directions:</b></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Place uncooked oats into large bowl. Blend greens with oat water, and pour over. Place berries on top. Microwave for 2:30 or until oats are cooked. Stir in whey protein. Mix PB2 with water as directed, then stir in regular peanut butter (saves cals). Spread over oats and enjoy!</span></span></div>
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Nutritional Facts per serving:</div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Enjoy! X-Liss</span></span></div>
mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-86562206467550222732017-01-22T14:14:00.001-06:002017-01-22T14:19:23.309-06:00Hobo Packet Dinner<div class="separator" style="clear: both; text-align: center;">
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This meal is a blast from the past for me. I grew up making it over the campfire at summer camp. And with my mom at girl scout campouts (she was the troop leader). One day recently, it came to mind randomly and I knew I had to make it for my kids. So this is my take without the campfire, and the results are just as good as I remember! Bonus points for being super healthy, has great macros, and is downright delicious.</div>
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Got my hands on the new (ish) Quest Blueberry Muffin protein bar! This one is my hands down favorite new bar in a LONG time! 5 stars πͺπͺπͺπͺπͺ It was amazing both room temp OR warmed up for 30 sec in the microwave. I want to buy more to bake out into cookies; I bet they would taste just like blueberry muffins. Go try this one ASAP!</div>
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SCORED at GNC this past week; all this for $75!!!! Got the Quest bars for $11 PER BOX, that is less than $1 per bar and they normally run about $2.50 each. Got the box of ON bars free for buying the 5 lbs container of ON whey. Combining coupons and offers for the win. I saved at least 50%! Boom!</div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/YeqXRGFA08Q/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/YeqXRGFA08Q?feature=player_embedded" width="320"></iframe></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Side lying external shoulder rotation - a tiny weight is very effective here! I did 3 sets of 8 with a 5 lbs plate and am sore! That is a foam roller under my arm but you could use anything on hand. </span></div>
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: "arial" , sans-serif;">When you're trying to flex your back for #flexfriday but your glutes get you off task π I do put a lot of work in back there!</span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">New hair β€ ashy silver "bronde", channeling my inner Daenerys Targaryen (if you read the books, the show got her so wrong)!</span></span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Alright, so onto the recipe. I had help from my #1 assistant, my daughter. She was a big fan of this recipe and lo</span><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">ves that she can pretty much do all of it herself while I </span><strike style="color: #222222; font-family: arial, sans-serif; font-size: 12.8px; text-align: start;">work</strike><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"> observe ;) we have made it serveral times now and I think it will stay in regular rotation! P.S. Most recently I tossed some spinach over my packet when it came out, and it was a lovely addition of greens!</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Hobo Packet Dinner</span></h2>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">serves 1 (easy to scale up and down)</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Ingredients:</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">4 oz lean ground beef (I used 85%/15%)</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">1 red potato, sliced</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">1 medium carrot, chopped (or baby carrots, chopped)</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">0.25 cups onion, sliced</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">1 tbsp all-purpose meat seasoning (I used Chupacabra)</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Foil</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Optional- 1 cup fresh greens (I used spinach)</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Directions:</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Prehet oven to 400*F. Tear a piece of foil about 12" long. Form meat into patty and place into center. Top with potatos, carrots, and onions. Sprinkle seasoning on top. Fold foil into packet, place on cookie sheet. Bake in ovenn for 45 minutes. If you want to add the greens, throw them on top of the vegetables in the packet as soon as they come out of the oven. Enjoy!</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi88a8Tm3wEpnEievdqZzvUcx-t7a6R0g4jtwAtagpiW4FhKOGk3utWOC12RiISKNt9FKcK_lzp2yxFUY6JhGuLpAosf7ryHa_Vg8NvcJ5yFHg6Y1nd1FdTzAZ6pC3cUbR_8GS0_mziG0x7/s1600/IMG_20170117_202951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
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Totally forgot to get a pic with the spinach on top! *Imagine* it, k? Haha!</div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Nutritional Facts per serving:</span></h3>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">If you have picky eaters, this might be one a recipe where they will actually eat their vegetables ;)</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">X-Liss</span></div>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-16719081082607844952017-01-15T16:25:00.001-06:002017-01-15T16:25:46.501-06:00Flat Out Skinny Pizza<div class="separator" style="clear: both; text-align: center;">
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So I grabbed these Flat Out wraps the other day at the store. The nutrition was spot on: 90 cals and 9g protein!<br />
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And they have been so handy since then. I have used them for this pizza recipe I am about to share (my favorite use), burrito/taco night, and for a wrap for crack chicken.<br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Our new 1000 lbs rated flat bench for the home gym! Because I sort of, ummm, broke the edge of the other one doing 300 lbs hip thrusts off of it </span><img alt="π" class="CToWUd" data-goomoji="1f602" goomoji="1f602" src="https://mail.google.com/mail/e/1f602" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;"> #gymproblems </span><img alt="πͺ" class="CToWUd" data-goomoji="1f4aa" goomoji="1f4aa" src="https://mail.google.com/mail/e/1f4aa" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Finally got my hands on the new(ish) @questnutrition Rocky Road protein bar. It was not my favorite room temp, prefer white chocolate raspberry or coconut cashew for that. It was DANG good in the microwave for 30 sec then topped with a tbsp on PB on top though ;)</span><br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Glute march! Super duper glute pumper. Also a great isometric glute exercise to ensure equal cheeks ;) do in higher rep ranges. I did 3 sets of 20 each side.</span><br />
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">Well I was hoping to get to tell you TOP SECRET Venus news today, but I gotta wait. So instead here are my legs, I think this may be the most definition I have ever seen to date! All from the Venus workouts (and of course our nutrition calculator) WOOT! And know all of us here at Venus are working extra hard to bring you something SUPER exciting in the near future! </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB4NiZIQBbp75xSWUmAQwK5CyGDZ7v9kSI9o90kiHyaID69g999z6sRQdHqUc_A6NO0iY6TWeq_TUfBMcieq6TzexbhMG1_z7-bSksS3f-yb3e8B-vZeZZkS0pJQ0ByZpJMB04jofBuS2U/s1600/VenusCrossing+Flat+Out+Skinny+Pizza.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB4NiZIQBbp75xSWUmAQwK5CyGDZ7v9kSI9o90kiHyaID69g999z6sRQdHqUc_A6NO0iY6TWeq_TUfBMcieq6TzexbhMG1_z7-bSksS3f-yb3e8B-vZeZZkS0pJQ0ByZpJMB04jofBuS2U/s320/VenusCrossing+Flat+Out+Skinny+Pizza.jpg" width="225" /></a></div>
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;"><br /></span></span><span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">Flat Out Skinny Pizza</span></span></h2>
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;"><i>Serves 1</i></span></span><br />
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;"><b>Ingredients:</b></span></span><br />
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... feel free to add toppings of choice, I decided on a few olives too at the last minute ;)</div>
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;"><b>Directions:</b></span></span><br />
<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">On a non-stick cookie tray, lay out your flat bread and cover with pizza sauce. (My kids and hubby used the personal size thin crust for this.) Spread out your greens over the pizza sauce then your pepperoni, top with cheese. Bake at 400 F for about 10 minutes. (I had a special helper, who loved this dinner btw!) Enjoy!</span></span><br />
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<h2>
<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">Nutritional facts:</span></span></h2>
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373 calories</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW-fPNiBv4Ivh2EVY5HKHIZUCkG67tPkNsVEiZkZJFF79lg5SbWNwlhb0UfdQ73ML9C4oSL9A33rwrNpNXEZLD4qc-YFP00BbpQdxcd0iYD5C5RZbPrnmQUONF31ZSWkGL-8KO_OqpM9Rj/s1600/Screenshot_20170103-195906.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW-fPNiBv4Ivh2EVY5HKHIZUCkG67tPkNsVEiZkZJFF79lg5SbWNwlhb0UfdQ73ML9C4oSL9A33rwrNpNXEZLD4qc-YFP00BbpQdxcd0iYD5C5RZbPrnmQUONF31ZSWkGL-8KO_OqpM9Rj/s320/Screenshot_20170103-195906.png" width="180" /></a></div>
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">Pretty good macros for a huge serving of pizza huh?!</span></span><br />
<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">X- Liss</span></span>mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-32208883058127350432017-01-08T15:16:00.000-06:002017-01-08T15:16:04.578-06:002 Minute Pumpkin Pie<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiXC8Mk91_D4kk4im2wibwt9EXNj-KFxtQ1PuthN8dhb8id1KW049fgtTmq-0WsARKlbENxDSBqT37tqZiNydAtyUiG2jAVuPeT0P6gKYsIt9Y8ngJ193e5nhhKzVDC1PwsBoxKC7TFwAJ/s1600/VenusCrossing+2+Minute+Pumpkin+Pie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiXC8Mk91_D4kk4im2wibwt9EXNj-KFxtQ1PuthN8dhb8id1KW049fgtTmq-0WsARKlbENxDSBqT37tqZiNydAtyUiG2jAVuPeT0P6gKYsIt9Y8ngJ193e5nhhKzVDC1PwsBoxKC7TFwAJ/s320/VenusCrossing+2+Minute+Pumpkin+Pie.jpg" width="246" /></a></div>
I am still on a pumpkin kick, y'all. It is still cold right? I think I am good until at least spring break haha!<br />
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This recipe is THE ticket though- 5 ingredients plus 2 minutes and you have a tasty protein-filled dessert. YES! 233 calories and 19 grams of protein. BOOM!<br />
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Anyway, I got this new Quest Nutrition Protein Cereal bar the other day in the waffle flavor. The calories are super low and the calorie to protein ratio is perfect! It screamed out it needed to become a pie crust though, and so I got to thinking. Thus, this recipe was born!<br />
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Since I ran out of cereal bars though, I have to admit, I have made just the pie several more times without the "crust". It is THAT good. Seriously, tastes like the real deal!<br />
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I have a few new videos for you before we get to that recipe ;)<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/UzTlTPqx-es/0.jpg" src="https://www.youtube.com/embed/UzTlTPqx-es?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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American deadlift - so good for high reps and glute pump!<br />
*Stop at knee level, feels like a traditional deadlift on the way down<br />
*When you come up, contract your glutes to drive upward<br />
*At the top, really drive your pelvis forward with your glutes. It almost feels like a hip thrust.<br />
I like to do 2-3 sets of these for 21 reps.<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/PcFScP8oXF8/0.jpg" src="https://www.youtube.com/embed/PcFScP8oXF8?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<img alt="π" class="CToWUd" data-goomoji="1f3cb" goomoji="1f3cb" src="https://mail.google.com/mail/e/1f3cb" style="margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /></div>
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Overhead press PR! Did not go up in weight but got 2 reps in instead of 1! On overhead press, be sure to squeeze your glutes. I know it sounds weird bit it works!</div>
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<span style="font-size: 12.8px;">Happy #flexfriday :)</span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Left was almost 3 years ago in Boise when my bestie Coach Jenny and I had just started working for Venus β€ Right is this morning during workout when I realized I had on the exact outfit! Maintenance is a tricky game but Venus helped me figure it out. The only program I know that does teach that VERY critical part. What is the point in getting into great shape if you can't keep it?</span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Alright, so onto that recipe. It is SO simple, just a handful of ingredients!</span></span></div>
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<h2>
<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><br /></span></span><span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">2 Minute Pumpkin Pie</span></span></h2>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><i>Serves 1</i></span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><br /></span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Ingredients:</span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;"><div dir="auto">
1 large, Egg</div>
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1 bar, Quest Cereal Protein Bar - Waffle Flavored (I think the cinnamon one would be good too!)</div>
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0.50 cup, Pumpkin Puree</div>
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3 tsp (0.5g), granular Stevia (can sub sweetener of choice)</div>
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0.25 tsp, Spices, pumpkin pie spice</div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Directions:</span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif;"><span style="font-size: 12.8px;">Spray individual sized ramekin or bowl with non-stick cooking spray. Crumble your Quest cereal protein bar into the bottom in bite sized pieces. In another small bowl, mix together the remaining ingredients then pour over the protein bar. Microwave on high for 2 minutes. I topped mine with a little plain fat-free Greek yogurt. Enjoy!</span></span></div>
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Nutrition Facts:</div>
<table class="nutrition" style="border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">233</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">20</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">196</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">65</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">241</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">122</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">29</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">7</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">28</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">19</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">39</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">75</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">13</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-293024531038648402017-01-01T19:52:00.001-06:002017-01-03T12:20:32.133-06:00Top 10 VenusCrossing Articles and Recipes of 2016<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhwDczFP9f5Sn1Ijcpi0n-eHz3Iq_qNrWcyJrMZK9roQST3Ruui4AndYsHNW15xkAdDSXSn-ozu2x_9NFxfscLFjsxEiGjWveTIB76VCQ_z0nHzYGmnDFGFPMnN5D47SG446JYVHuAvNSA/s1600/Top+10+VenusCrossing+Articles+and+Recipes+of+2016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhwDczFP9f5Sn1Ijcpi0n-eHz3Iq_qNrWcyJrMZK9roQST3Ruui4AndYsHNW15xkAdDSXSn-ozu2x_9NFxfscLFjsxEiGjWveTIB76VCQ_z0nHzYGmnDFGFPMnN5D47SG446JYVHuAvNSA/s320/Top+10+VenusCrossing+Articles+and+Recipes+of+2016.jpg" width="320" /></a></div>
<br />
2016 was a fantastic year :) my family made some changes from the heart that were scary yet thrilling. I could not be happier though, it was 100% worth it. Living on the beach, and working full-time doing what I love but with a flexible schedule so that I can do anything with the husband or kids I need to. Our time together has probably doubled, and that is priceless.<br />
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So without further ado, here are the top 10 articles of 2016 as ranked by YOUR visits!<br />
<a href="http://venuscrossing.blogspot.com/2014/05/venus-ab-and-core-work-progressions-and.html"><br /></a>
<a href="http://venuscrossing.blogspot.com/2014/05/venus-ab-and-core-work-progressions-and.html">10. Venus Ab and Core Work Progressions and Modifications</a><br />
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<img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSdPkbAhB8hamI9-NTINxxfXtUkGxLjGKyoA2G0Sb4dQ8YBuwh3S1eNYcKUy_x0jYTHgNTRohrOC5RZgp43Y-hQntnvaWxVT1x91y43TiM53w9kqyCSfo90avVQNMxtnevyx3CKcpFluZX/s320/Photo+May+04,+5+15+45+PM.jpg" width="240" /><br />
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<a href="http://venuscrossing.blogspot.com/2016/01/taco-salad-and-menu-for-monthly-shopping.html">9. Taco Salad and Menu for Monthly Shopping</a><br />
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<img height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAphYDlaNjjCjsznzpYRYgAfrDW_FlFZIK9NVzntB3yHi_4IV6yvm39xIwzviOIDrgaX62BaKEAJtcNupo1Y1_A4VDOQ9i8sFATUKZ0I2PTH7HsI-etuMpOgdIuAaUxlJYNm3Q_A0OGIVh/s320/Collage+2015-11-25+15_58_07-1.jpg" width="320" /><br />
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<br />
<a href="http://venuscrossing.blogspot.com/2014/08/commitment-and-starbucks-blendicano.html">8. Commitment and Starbucks Blendicano</a><br />
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<img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZPqQSbTM_xwWiNr8cufgPYZCOYrbnUiNYX03yk9QV6UIynbkrsb3FguRDXFgLropDleLvIEwwpOGjtHsFzUuy-cEaubDhlUYhvAVw1vGHVxHiDK2tMIn6ZGYvkS-b7o30N6b9ehShdukj/s320/IMG_20140807_145757.jpg" width="320" /><br />
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<a href="http://venuscrossing.blogspot.com/2013/02/healthy-peach-cobbler-oatmeal.html">7. Healthy Crockpot Peach Cobbler Oatmeal</a><br />
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<img height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvpbIEV-fBgK6JxKqg0g1oqUqGDOvL5HJtB3p4TPCLS2qL_IE4h8aNGPCcCFtv7tsetQDvxTgeHe9fUSA9huowkkAMthMPjJr8ggZpVqiV53sWtdOtFOIMMhUZcME9KVhYm2YNUGTPNRXs/s320/Peach+Cobbler+Oatmeal.jpg" width="320" /><br />
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<br />
<a href="http://venuscrossing.blogspot.com/2012/11/a-week-in-life-of-liss-planning-your.html">6. A Week in the Life of Liss: Planning your Deficit</a><br />
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<img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggtOjXdEnzUplF_G6QKy036FZIIPZRcuGYEhX0UG_ZIN9K-muTpFM2bUs8Ok4Vx3uPa4mx1k9pGd1XbWYqeHAspVRTQjeRlU8hwti4kUHnOgTjuZiOv3zZdsvNU3jkMHs0o0eyGBpblMyD/s320/DSC_3760100712.jpg" width="202" /><br />
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<br />
<a href="http://venuscrossing.blogspot.com/2015/11/a-month-of-meal-plans-and-groceries-in.html">5. A Month of Meal Plans and Groceries in 30 Minutes</a><br />
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<img height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXRSyIkDMrasCaBfEvx67bIE-zIf7Taalj20xRyiDFh8N8bq3EIzJmsL4lkLadpjnFMX7gWnuj1sTAVXcGKG8DU_hymWe8Eqxa9hdtSA6-SC88Rvu8d0E1hpcfCRJiVOphpv3mAIMiXjEX/s320/Collage+2015-11-25+15_58_07-1.jpg" width="320" /><br />
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<br />
<a href="http://venuscrossing.blogspot.com/2013/06/weekly-healthy-dinner-menus-for-whole.html">4. Weekly Healthy Dinner Menus for the Whole Family</a><br />
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<img height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg08Mm7sfTps7wmSb236sCP0d_M3C6yj8tMpCcsSoe6oAv6g61HOgC3vukD6x2NbVLwxGhgpiETAoVfrVBL_PatNWn6zQ0sV-Em50HXK1jTAgGKlx94b1gNMETofrxQzQ2a4mINM3Jv7g9e/s320/Weekly+Dinner+Menus+for+Whole+Family.jpg" width="320" /><br />
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<br />
<a href="http://venuscrossing.blogspot.com/2013/09/sweet-balsamic-pork-loin.html">3. Sweet Balsamic Pork Loin</a><br />
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<img height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSFxJnOSyyYp5GPXnGUBzeRWXXsqqj7QfIcBbXTnX7R26y7PdVzu7ceIvoongRzMsMFd2EXDXhbetnZ4CcX6l7LF2c7dA9a7YopwhSDI-zTYe-KEwGmfNvlXrhTp1Rukv3v5e3PFlWCFI1/s320/Photo+Sep+03,+9+09+37+PM.jpg" width="240" /><br />
<br />
<a href="http://venuscrossing.blogspot.com/2012/11/my-story.html"><br /></a>
<a href="http://venuscrossing.blogspot.com/2012/11/my-story.html">2. My Story</a><br />
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<img height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrl4x2Cm0OlFdBUEKLYCPaMi54NKdQMBK4V51OTVHE3MT2QuN8X9CXg91QZNIK6pHa6nWswRuwKn-aUJkhO48pK2FjoFYBaE923zr4OLEY4hI_NxQktOp2DGAze8vjpE7IbLY1JziROPZv/s400/How+I+did+it+My+Story+.jpg" width="152" /><br />
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<br />
<a href="http://venuscrossing.blogspot.com/2013/07/lower-calorie-hawaiian-dream-cake.html">1. Lower Calorie Hawaiian Dream Cake</a><br />
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<img height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EhnFkle-hj0Xw3G8_9Qsb_IA8LwiMgMvJ-7s59Gzh8KNZ7T_xT7bEGnR8ZXLj0mhGTNmU8bknjhHXEaS2Yfjlin-w7Fz88dplYqKYwmIPFOM226DjYIRcbiQvG8lILDFJtMIGxX2RNY4/s320/Photo+Jul+14,+12+25+06+PM.jpg" width="320" /><br />
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Thank you for your support! I am wishing you a fantastic 2017!<br />
X-Lissmlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-15806965881190123932016-12-18T14:04:00.001-06:002016-12-18T14:04:09.885-06:00Almond Joy Protein Cookies<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn-BBBdl7V-CcKz-b9YgePaUh0NOhpWHuML41srDi9fx1ssSRAmwKonnur2HlS8bDOCnk1_04nnj94uN4mbYNf5t2q6sPmQKQWzkca6YWuusuX6z8v_dKGrJhGfQqqiW5xv2GoJjw4vwTI/s1600/venuscrossing+almond+joy+protein+cookies+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn-BBBdl7V-CcKz-b9YgePaUh0NOhpWHuML41srDi9fx1ssSRAmwKonnur2HlS8bDOCnk1_04nnj94uN4mbYNf5t2q6sPmQKQWzkca6YWuusuX6z8v_dKGrJhGfQqqiW5xv2GoJjw4vwTI/s320/venuscrossing+almond+joy+protein+cookies+1.jpg" width="206" /></a></div>
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I have not been this pleased about a new sweet recipe in a LOOOONG time. Guys, these seriously knocked me over. They taste sinful, and yet they are really not too bad in calories. And a little punch of protein helps too. Both my kids liked them, and they are pretty critical judges.<br />
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They both are into Food Network shows like Chopped, so they now feel they need to critique my cooking (which sometimes makes me lose my cool admittedly). So when they give a healthy recipe two thumbs up and eat TWO, umm yeah. It is a winner. You can take these to non-health nuts and they will be just fine ;)<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/vTD_9QDckTo/0.jpg" src="https://www.youtube.com/embed/vTD_9QDckTo?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Banded kneeling clamshell - you have got to try this ASAP, ladies! For me this small tweak of kneeling, it really hammered my gluteus medius π be sure to switch sides. Palpate to really hit those glutes hard!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAvhZXcQIsOXnm9otO4rdr_jX8qOn6xU0TINbuJQIA2tbYjvi6RVCQPGjlHzG1sBX2CzrmjpsJ8a5mzd1yr6BhpPgApp3G8ACUc3Y7BWde85okTaMjCNWOqBu0I613PjMnWHO2n5rsogeZ/s1600/IMG_20161213_164620.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAvhZXcQIsOXnm9otO4rdr_jX8qOn6xU0TINbuJQIA2tbYjvi6RVCQPGjlHzG1sBX2CzrmjpsJ8a5mzd1yr6BhpPgApp3G8ACUc3Y7BWde85okTaMjCNWOqBu0I613PjMnWHO2n5rsogeZ/s320/IMG_20161213_164620.jpg" width="320" /></a></div>
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Pretty sure my muscles were popping from my love affair with stuffed peppers lately. They're magical muscle food ;) this one is 5 oz lean taco beef stir-fried with a few handfuls of cabbage, onions, and spinach all chopped. (Handy for chopping up and using whatever meat or veggies you have on hand!) Mix in a tbsp of tomato paste and 1/2 cup cooked rice then plop into a pre-cooked bell pepper. Top with 1/4 cup of cheese, because duh. They have been coming out around 450 cals and about 35 grams of protein!<br />
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Super shoulder burnout with plates - did this as a finisher this morning and it burned so good!<br />
*lateral + front plate raises 5 each<br />
*full front plate raise - slow eccentric 10 reps<br />
Do for as many rounds as you can with good form. I did 4!<br />
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I have been really seeing some good changes in my delts this year trying to incorporate every plane of motion for shoulders most workouts along with mixing heavy reps with burnouts and slow eccentrics.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxFznb4GwekiEKpKxQm8H7fY3Ymz7m9lhuL6WDgBoNg3nPy0SgozWVEvmauTjA9fCFHbu9vgEX-ZZB7UPGRNZ_XmwYV3FOeIxLRFNRbBIT3w7v57gp1Xev6RXLz4GehP7g8K-t-c6neUXx/s1600/IMG_20161212_161828.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxFznb4GwekiEKpKxQm8H7fY3Ymz7m9lhuL6WDgBoNg3nPy0SgozWVEvmauTjA9fCFHbu9vgEX-ZZB7UPGRNZ_XmwYV3FOeIxLRFNRbBIT3w7v57gp1Xev6RXLz4GehP7g8K-t-c6neUXx/s320/IMG_20161212_161828.jpg" width="320" /></a></div>
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My MIL got me these cool shoes a while back for my bday! If you prefer minimalist shoes like me, these are the jam. I have worn them to lift in my gym during a cold spell, then running errands around town with my leggings. So comfy, like socks with a light sole. Think she said she got them Amazon, maybe. I am a fan!<br />
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Onto the recipe... I *think* you could get away with doubling the protein powder if you want to up the protein to calorie ratio. But my goal here was taste primarily, so I played it safe so that they would be closer to the real deal ;)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUnimnpZOQkikZRXh5Bvl0YC-shQ7OxL0CHafgI5xBhYVmE-alk7MFflBmMyJ8VT3WN4_o8nZPvOlLZ0uzirai_qAncAxD_NiPWsMhrfLFtRfzZqEuV6VQJllzRN844jWFY3phX46-1EZ3/s1600/venuscrossing+almond+joy+protein+cookies+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUnimnpZOQkikZRXh5Bvl0YC-shQ7OxL0CHafgI5xBhYVmE-alk7MFflBmMyJ8VT3WN4_o8nZPvOlLZ0uzirai_qAncAxD_NiPWsMhrfLFtRfzZqEuV6VQJllzRN844jWFY3phX46-1EZ3/s320/venuscrossing+almond+joy+protein+cookies+2.jpg" width="261" /></a></div>
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<h2>
Almond Joy Protein Cookies</h2>
<i>Makes 9 cookies</i><br />
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Ingredients:<br />
1 medium, Bananas, raw (ripe is best, I used a previously frozen banana that I defrosted)<br />
1/2 cup Flaked Unsweetened Coconut<br />
1/2 cup, Semi-sweet chocolate chips<br />
1 scoop, vanilla Whey protein (I used Slap Nutriton)<br />
1/3 cup, unsalted whole almonds (lightly chop them)<br />
1/4 Cup, Egg Whites<br />
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Directions:<br />
Preheat the oven to 325*F. In a medium bowl, mash the bananta with the egg whites and vanilla whey. Stir in the coconut, chocolate chips, and lightly chopped almonds. Using a tablespoon, place the cookies onto a greased cookie sheet. Bake for 12-15 minutes until the batter is set. (Mine took 12 minutes.) Enjoy!<br />
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<h2>
Nutritional Information</h2>
<table class="nutrition" style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">126</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">20</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">28</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">134</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
</tbody></table>
<br />mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-34375148821643904672016-12-11T13:29:00.004-06:002016-12-11T13:29:47.380-06:00Greek Yogurt Berry Bark<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicr2Y6Zvf3GCLTsHFf1-qBkP7kv2O7qADvp8jem5R-pPcdA6ozcm1dy3JlnfSntsJJ7zdIEPpp5JF4rgy1Dk9fkhLUBj6ZELF2sr0FYizCNUFIzFZiM_r1ahZbHRvPh5efKv7z2q6MnAxx/s1600/VenusCrossing+Greek+Yogurt+Berry+Bark.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicr2Y6Zvf3GCLTsHFf1-qBkP7kv2O7qADvp8jem5R-pPcdA6ozcm1dy3JlnfSntsJJ7zdIEPpp5JF4rgy1Dk9fkhLUBj6ZELF2sr0FYizCNUFIzFZiM_r1ahZbHRvPh5efKv7z2q6MnAxx/s320/VenusCrossing+Greek+Yogurt+Berry+Bark.jpg" width="269" /></a></div>
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I saw a video on Facebook of someone making a variation this Greek yogurt bark and thought to myself, "How clever!" They called it breakfast bark, but I love eating my Greek yogurt for dessert at night. Just have never thought about it in a bark format. When I made this the other day, the interesting thing about it was that all that chewing -- or something -- made me fuller than normal. I could not even finish it! And normally, unfrozen, these amounts would be a normal dessert for me, Interesting, huh?<br />
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Trying to figure out a way to do back extensions in your home or gym without a glute-ham device? This is the only way I have figured out how to rig something similar in my home gym. Not perfect, but better than nothing ;)<br />
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<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Got out and pounded the pavement on foot to see my new neighborhood. Getting outside to exercise is good for more reasons than you might think. Air quality indoors in notoriously higher in carbon dioxide and other pollutants (indoor plants help, try for 1-2 per room). So while you are out there, be sure to take some DEEP breaths! Secondly, being in sunlight helps your body with vitamin D production. Some reports say that up to 2/3 of women are deficient! It will also help you get in your 10K steps per day, and usually walking will reduce your appetite! </span><br />
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<span style="background-color: white; font-size: 12.8px;"><span style="color: #222222; font-family: arial, sans-serif;">Our Christmas palm tree; we thought it appropriate π ππ΄β€π²ππππ</span></span><br />
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So here is the super easy recipe! I can think of so many other variations I need to try, namely something with peanut butter LOL<br />
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<h2>
Greek Yogurt Berry Bark</h2>
<i>Serves 1 (or 2 normal eaters)</i><br />
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Ingredients<br />
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<ul>
<li>1 cup plain, fat-free Greek yogurt, divided</li>
<li>1 tbsp cocoa power, I used dark cocoa</li>
<li>4 tbsp stevia powder, or sweetener of choice, divided</li>
<li>1/2 mixed berries, I used frozen</li>
<li>1 tbsp unsweetened coconut flakes</li>
<li>10 almonds, chopped</li>
</ul>
<div>
Directions:</div>
<div>
Line a plate or small serving dish with foil or parchment paper, spray with nonstick spray to be safe. In a small bowl, mix 1/2 cup of Greek yogurt with 2 tbsp stevia. Drop onto foil. Put the remaining Greek yogurt in the bowl and stir in cocoa power and remaining stevia. Drop onto foil and spread evenly. Drag your spatula through it like a hashmark to marble it. Top with berries, coconut, and almonds. Place in freezer for approx 2 hours until frozen. Pull the foil out of the pan, and allow to sit at room temperature for 5 minutes. Use a pizza cutter or break into pieces. Enjoy!</div>
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<div>
Nutritional Facts per Serving</div>
<div>
262 cals</div>
<div>
27 g protein</div>
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24 g carbs</div>
<div>
8 g fat</div>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-81008104771340345842016-12-04T07:00:00.000-06:002016-12-04T07:00:05.651-06:00Bacon and Egg One Skillet Hash<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4x3AcNL6FZfFeNZqV9MumyHG73Il2r4uBOdWe4VTyBUY64Sq1YqUAucPn9uwgxEbtXJ3Liov2iJ_ShRKJbslgYomR5SrRuBdWmW22kFnsdNUKdd8h8cwP6p6w-xGuz53ZEvYsMWJnE7Ac/s1600/VenusCrossing+Bacon+and+Egg+One+Skillet+Hash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4x3AcNL6FZfFeNZqV9MumyHG73Il2r4uBOdWe4VTyBUY64Sq1YqUAucPn9uwgxEbtXJ3Liov2iJ_ShRKJbslgYomR5SrRuBdWmW22kFnsdNUKdd8h8cwP6p6w-xGuz53ZEvYsMWJnE7Ac/s320/VenusCrossing+Bacon+and+Egg+One+Skillet+Hash.jpg" width="284" /></a></div>
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Oh man, this stuff is amazing! I have made it twice since we discovered it earlier this week. This whole family loves it! And it is super easy- one skillet alone and with items you probably keep around ;) Plus you can make it for breakfast, lunch, OR dinner. Can I get a heck yeah?!<br />
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So this month completely got away from me. We were on vacation (and the shoot happened!) for a week at the start of the month, then gone for a wedding, then we hosted Thanksgiving at our house for the first time ever. *snap* and like that November was over LOL<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzSlXtT3kGAEPYTDsk5jFmXajCH08tefEc9Ot3pvTgz2Ext0MxqTjU8GBgyQcLqvzBseOEb7zMyI-SVmrml09LCHvGh-kHoH-rQmTdAbiZwTiX228GGGyWsrDQGwnaUehUgRlnh0nztxkc/s1600/IMG_20161111_110520.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzSlXtT3kGAEPYTDsk5jFmXajCH08tefEc9Ot3pvTgz2Ext0MxqTjU8GBgyQcLqvzBseOEb7zMyI-SVmrml09LCHvGh-kHoH-rQmTdAbiZwTiX228GGGyWsrDQGwnaUehUgRlnh0nztxkc/s320/IMG_20161111_110520.jpg" width="320" /></a></div>
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Here is a sneak peek from the shoot that week, don't have the pics all back yet!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFK3HFFtLK93cbYJqJZCTkzArbg7lZoFs9y3WzwLtGe4vd_5gH6BPW7xqjJ_N6JYtguKriJpRiRrQcmywIYn_FIdjUqbFNbXEKEcc3kiRuoxA32RRseili2HeUr3XxeRIUdH-OOXB-9xIU/s1600/IMG_20161109_174720.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFK3HFFtLK93cbYJqJZCTkzArbg7lZoFs9y3WzwLtGe4vd_5gH6BPW7xqjJ_N6JYtguKriJpRiRrQcmywIYn_FIdjUqbFNbXEKEcc3kiRuoxA32RRseili2HeUr3XxeRIUdH-OOXB-9xIU/s320/IMG_20161109_174720.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Love getting all gussied up for dinner!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKfohuwW1R-fWKzvrGnYoopXm95z9Z_Fx8HpbEiUCBqN7Jlqbtj8gVy6a9QYFRdpqghF-LtTykZ-y42d4An6KRt-1UFzwpG-JRlvyutH2P9YIA_QUkKhET1GgygNTreRiU9GZOMi5wkQ4p/s1600/IMG_20161105_124623.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKfohuwW1R-fWKzvrGnYoopXm95z9Z_Fx8HpbEiUCBqN7Jlqbtj8gVy6a9QYFRdpqghF-LtTykZ-y42d4An6KRt-1UFzwpG-JRlvyutH2P9YIA_QUkKhET1GgygNTreRiU9GZOMi5wkQ4p/s320/IMG_20161105_124623.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This was our view everyday! That was our room in the top left corner!</td></tr>
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We did a lot of eating and drinking on vacation, as any good vacation should include ;) Most importantly, I got to spend a lot of quality time with my 3 BFFs- my hubby, Jenny, and Erin.</div>
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But we played a lot too! Lots of beach volleyball, gym sessions, and even some beach tennis got accomplished. We were super active for at least 2 hours a day.</div>
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After a week of scantily clad photos from all the angles, I felt it was my duty to remind you that there are bad pictures! It's OKAY! Everyone has them, even models and fitness professionals. Bad lighting or bad angles can completely distort how you look. I put all these pics in order of the dates they were taken so you can see the one that is "bad" to me. (First is on the right, last on the left, and all were taken within a few days.) Instead of thinking I look like a busted can of biscuits and throwing a fit (which I would have done in the past), I just see a bad pic and shrug it off. It didn't ruin my vacation. No pity party needed! And most importantly you see my body isn't perfect either, and it's FINE! Let's be real and honest ;)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLgAz4xFwN8JcC22VxeFFWfLuWabDS0RupzB9GG4HsTYTmmrvg3-gS5HVLz04f9NN_UtU7_3p30UsmAhGEmi-gsp4DV-d-Xtf0w-rZGP91xOytpG7Bd-tIsUG-PkQFPuBbJ6KVdGETfA2M/s1600/IMG_20161115_163910.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLgAz4xFwN8JcC22VxeFFWfLuWabDS0RupzB9GG4HsTYTmmrvg3-gS5HVLz04f9NN_UtU7_3p30UsmAhGEmi-gsp4DV-d-Xtf0w-rZGP91xOytpG7Bd-tIsUG-PkQFPuBbJ6KVdGETfA2M/s320/IMG_20161115_163910.jpg" width="320" /></a></div>
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I don't normally post before and after photos, mostly because it is hard for me to find "before" pictures. I hated how I looked and avoided the camera. I also destroyed most of them because I was so ashamed. The "before" on the right was about 2005, and I was 21. I probably weighed about 175 at 5'9" and was a size 12-14, struggling with my weight since about age 11. I transformed my life and body with Venus in 2012 and have never looked back, except to show you a before pic ;) The "after" was Nov 2016 at age 32 in Playa del Carmen with my handsome husband who always encouraged me. I am now a size 4 and weigh 148. If I can do it (and keep it) so can you!<br />
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So let's get to that recipe, shall we?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxCGU2lpBNEvP7EO0nwEgFwOkuFIic9P1apA2LIuSgNk1Eo4NYMyFh9ZdYs2qqCjWYcFFQCmNL6bkk64YzHV9XGIQgIURU5Ysl2TTp5_Sa77wepHmF2chVTAxhpqdWmEZy3Jc6KStvHaqs/s1600/20161203_180914.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxCGU2lpBNEvP7EO0nwEgFwOkuFIic9P1apA2LIuSgNk1Eo4NYMyFh9ZdYs2qqCjWYcFFQCmNL6bkk64YzHV9XGIQgIURU5Ysl2TTp5_Sa77wepHmF2chVTAxhpqdWmEZy3Jc6KStvHaqs/s320/20161203_180914.jpg" width="262" /></a></div>
<h2>
<br />Bacon and Egg One Skillet Hash</h2>
<i>Serves 4</i><br />
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<b>Ingredients:</b><br />
1/2 large Onion, diced<br />
4 slices, Bacon, cooked and crumbled<br />
8 large, Eggs<br />
1 cup, shredded, Cheese, cheddar<br />
2 cup, Hash browns (can do dehydrated ones or fresh!)<br />
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<b>Directions:</b><br />
In a large skillet sprayed with cooking spray (I like my large cast iron for this) start sauteing your onion and hash browns, When browned, sprinkle over crumbled bacon. Make 4 little holes in the hash mixture and crack your eggs inside. Cover with a lid for a few minutes until eggs are cooked to your desire. Sprinkle over cheese and enjoy! I like to serve mine over a bed of spinach and top with Sriracha ketchup :)<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdaemI6eiGNZTHlxGfau0INV-9pwNvR3l9rnIPzEDaJDF-K_TKlYVcmtEZvHKOMi2ks6oo0M95GU6qVd5PHQryycDtM_KzRXzhQ_IIfDKNcZ7It72heZsWS-IF_0AFkD9CRb_IRLT61prY/s1600/20161202_165913.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdaemI6eiGNZTHlxGfau0INV-9pwNvR3l9rnIPzEDaJDF-K_TKlYVcmtEZvHKOMi2ks6oo0M95GU6qVd5PHQryycDtM_KzRXzhQ_IIfDKNcZ7It72heZsWS-IF_0AFkD9CRb_IRLT61prY/s320/20161202_165913.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can use either one, or both!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNnLF76GKNLkuI0jbDKlZRf1e_Nv1Juph1XTlFCPiJyFBcnaeEt10d69rFyQscXYt0G_H8UkjzccC4L5wqVLIauXfKZPEuPtWJ6EPaQ_uRH8q53gf46Z9Lan0mj2zLzdK93-RKs_L-eNu/s1600/20161202_170842.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNnLF76GKNLkuI0jbDKlZRf1e_Nv1Juph1XTlFCPiJyFBcnaeEt10d69rFyQscXYt0G_H8UkjzccC4L5wqVLIauXfKZPEuPtWJ6EPaQ_uRH8q53gf46Z9Lan0mj2zLzdK93-RKs_L-eNu/s320/20161202_170842.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cannot wait to eat it!</td></tr>
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<tr><td style="text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0SRyHaYCqyrMaawdOYfAPq3fx_NoO8oFtKbZZHyBfrvUCsNAOoQmCcQ0u-cqgl23dQ0Rrw3xGyQOaNvvy0LYMY-M_pB8Iqmnx1CdLOiuFuIpHqTqGdKFFnSsZPB6v5JOkGD716dBIfggx/s320/20161202_170920.jpg" style="margin-left: auto; margin-right: auto;" width="180" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I microwaved my bacon this time; last time I cooked it in the cast iron skillet and used the dripping for the hash browns!</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0SRyHaYCqyrMaawdOYfAPq3fx_NoO8oFtKbZZHyBfrvUCsNAOoQmCcQ0u-cqgl23dQ0Rrw3xGyQOaNvvy0LYMY-M_pB8Iqmnx1CdLOiuFuIpHqTqGdKFFnSsZPB6v5JOkGD716dBIfggx/s1600/20161202_170920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0SRyHaYCqyrMaawdOYfAPq3fx_NoO8oFtKbZZHyBfrvUCsNAOoQmCcQ0u-cqgl23dQ0Rrw3xGyQOaNvvy0LYMY-M_pB8Iqmnx1CdLOiuFuIpHqTqGdKFFnSsZPB6v5JOkGD716dBIfggx/s1600/20161202_170920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKQRDFHg_8jpvi2Y1pA5QKHMqiuM-4ftlzK8xum4QEavJi41aqbDnmw6rmZsNlPAkOZQYtLHR8Ilbt3xJKg9w7DTA3nQv5zesOQ_tXtMrHdxThcG5bVTljR1jVJiKLNW-fFk3FgtCmpZE6/s1600/20161202_171238.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKQRDFHg_8jpvi2Y1pA5QKHMqiuM-4ftlzK8xum4QEavJi41aqbDnmw6rmZsNlPAkOZQYtLHR8Ilbt3xJKg9w7DTA3nQv5zesOQ_tXtMrHdxThcG5bVTljR1jVJiKLNW-fFk3FgtCmpZE6/s320/20161202_171238.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I just did one egg for each of the kidlets instead of two!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8KIjFB3nhcAXtdHfM9B1nqRvfTMqtO1KicSS6rZlB5TqeE4-jWEd_o4P9qpTL0V3p51cN0zac1L09ISmZczTnFwpH5tXj4cEDYZXObT75sEUeUe3bDDy7la6KXYasZdy-cw0zXDgiMkp0/s1600/VenusCrossing+Bacon+and+Egg+One+Skillet+Hash.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8KIjFB3nhcAXtdHfM9B1nqRvfTMqtO1KicSS6rZlB5TqeE4-jWEd_o4P9qpTL0V3p51cN0zac1L09ISmZczTnFwpH5tXj4cEDYZXObT75sEUeUe3bDDy7la6KXYasZdy-cw0zXDgiMkp0/s320/VenusCrossing+Bacon+and+Egg+One+Skillet+Hash.jpg" width="284" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So great over a bed of spinach and topped with Sriracha ketchup!</td></tr>
</tbody></table>
<h2>
<br /></h2>
<h2>
Nutritional information</h2>
<table class="nutrition" style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">427</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">24</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">37</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">54</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">413</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">138</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">490</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">20</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">206</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">27</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">26</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">52</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">17</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">45</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">30</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
</tbody></table>
mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-3756858252371839412016-10-30T15:51:00.000-05:002016-10-30T15:53:18.059-05:00Kodiak Pumpkin Protein Pancakes with Pumpkin PB and Berry Syrup<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_1lR4oVLaYZptlPDBVpFnppqI9rs_uTMwiQC2eHDmDKC1Jlw64eCye0HnCHgKROULmNE2sJH4boozS-r-ZamVhXrTa2wV0UCyPlFgO9kmtwt-7rwfKYQ4dnCrKpq_F2YrqBHkqZTyoU3b/s1600/VenusCrossing+Kodiak+Pumpkin+Protein+Pancakes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_1lR4oVLaYZptlPDBVpFnppqI9rs_uTMwiQC2eHDmDKC1Jlw64eCye0HnCHgKROULmNE2sJH4boozS-r-ZamVhXrTa2wV0UCyPlFgO9kmtwt-7rwfKYQ4dnCrKpq_F2YrqBHkqZTyoU3b/s320/VenusCrossing+Kodiak+Pumpkin+Protein+Pancakes.jpg" width="270" /></a></div>
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That, my friends, is pumpkin kodiak cakes topped with pumpkin PB and berry syrup. And they are fantastical. Macros are as good as they taste too.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5QpDj6zmlLt9iS_IzoKzHMy7XqEJwXdnLk4TQ3TVAAx8wrxGp3-AuhtL9KqyyxD_2dUvU7Dx6t3FLDk19sTIWoZSql7qr6ZwU_QdNmQ1QVHKUB8S6fkNNJRtTx4ff5HvFqJKe1t8PiL2Y/s1600/IMG_20161024_170115.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5QpDj6zmlLt9iS_IzoKzHMy7XqEJwXdnLk4TQ3TVAAx8wrxGp3-AuhtL9KqyyxD_2dUvU7Dx6t3FLDk19sTIWoZSql7qr6ZwU_QdNmQ1QVHKUB8S6fkNNJRtTx4ff5HvFqJKe1t8PiL2Y/s320/IMG_20161024_170115.jpg" width="320" /></a></div>
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The hubs and I did our part earlier this week βand voted early. He wanted a picture of just his sticker on his chest though LOL good thing my Olive Marie always loves a pic β€ and this is proof I am not always in gym clothes with my hair in a ponytail haha!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl4SeiI3hT0oR5R6EUspX0gbfxBZ46HlNCHsFmPHDbRJa5gbQwnKSDRXtuttnat8ju_PhDLyunhcrn4ai6Rput0ZtUUXl0mlJk12b33WEWTeAHg4twdRKwCnzEdryBgj2iBckPb3kd1Jv8/s1600/IMG_20161027_155739.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl4SeiI3hT0oR5R6EUspX0gbfxBZ46HlNCHsFmPHDbRJa5gbQwnKSDRXtuttnat8ju_PhDLyunhcrn4ai6Rput0ZtUUXl0mlJk12b33WEWTeAHg4twdRKwCnzEdryBgj2iBckPb3kd1Jv8/s320/IMG_20161027_155739.jpg" width="320" /></a></div>
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My grocery store finally got in more Halo Top Creamery flavors! My sis-in-law JUST told me that I need to try strawberry since it is her favorite; so, I go by the store last night and BOOM! She was right! Yum and love those macros, like always!<br />
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Been a bit since I broke a personal record. I am on the last week of a 12 week cutdown and some days, I try but I just don't have it in me. HOWEVER today I hit 250 lbs on my 1 rep max for hip thrust. Best yet! Photoshoot is ONE week from today and cannot wait to see my progress since last year! βπ hoping for booty-ful ;) ha!<br />
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Here is a way to ante up your lateral lunge AKA side lunge- add a weight and a bench. This makes it a weighted deficit lateral lunge, and I bet your inner thighs will be sore the next day ;)<br />
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Soooo back to the recipe... we recently bought a HUGE box of Kodiak Cakes mix. This stuff is amazing all by itself with water.<br />
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Since it is open season on pumpkin and all things pumpkin spice, I thought I would try a pumpkin bent on them! (...And then I ran out of pumpkin from all my pumpkin antics in the kitchen, need to go get more STAT because I am already needing some more of these!)<br />
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<h2>
Kodiak Pumpkin Protein Pancakes with Pumpkin PB and Berry Syrup</h2>
<i>Serves 1</i><br />
<br />
Ingredients<br />
0.25 cup Kodiak Cakes - Power Cakes mix<br />
1 large Egg<br />
1 tbsp Peanut butter<br />
0.5 cup Frozen Mixed Berries (126g)<span class="Apple-tab-span" style="white-space: pre;"> </span><span class="Apple-tab-span" style="white-space: pre;"> </span><br />
0.75 cup Pumpkin Puree, divided<br />
0.33 cup water<br />
0.25 tsp pumpkin spice<br />
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Directions<br />
In a mixing bowl, mix together the Kodiak mix, 1 egg, pumpkin puree, pumpkin spice, and water until smooth. Put a small skillet on the stove over medium, and make 2-3 pancakes with the mix.<br />
<br />
While the pancakes are cooking, take 0.5 cup of fresh or frozen mixed berries and heat them until they form a syrup. I did mine in the microwave for 1 minute from frozen and stirred in a little stevia to sweeten.<br />
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In a small bowl, mix 0.25 cup of pumpkin puree with the tbsp of peanut butter until smooth. I added a smidge of pumpkin spice and stevia too.<br />
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Top your pumpkin pancakes with the pumpkin PB and berry syrup. Enjoy :)<br />
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<h2 style="clear: both; text-align: left;">
Nutritional stats per serving </h2>
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<i>(1 serving with pumpkin PB and berry syrup)</i></div>
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<ul>
<li>372 cals</li>
<li>43 g carbs<span class="Apple-tab-span" style="white-space: pre;"> </span></li>
<li>16 g fat<span class="Apple-tab-span" style="white-space: pre;"> </span></li>
<li>19 g protein<span class="Apple-tab-span" style="white-space: pre;"> </span></li>
<li>339 g sodium</li>
<li>16 g sugars</li>
</ul>
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mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-83236371037167471072016-10-23T11:29:00.000-05:002016-10-23T11:33:48.912-05:00No Bake Protein Pumpkin Cheesecake<div class="separator" style="clear: both; text-align: center;">
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Nothing says, "fall is here" quite like pumpkin does. For our first fall here on the island, it does not feel like fall at all so the pumpkin helps ;) I love that pumpkin is packed full of nutrients and is low calorie. So you know I have been experimenting in the kitchen! This recipe tastes like the real deal, decadent and rich!<br />
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Coffee- my breakfast, lunch, and snack today as I am doing an Eat Stop Eat style 24 hour fast. Regardless of whether I am doing a 24h fast or not, it is my breakfast 99% of the time. Why? Because the earlier you eat in the day, the higher your daily calorie total- almost always. It is like breaking a hunger seal. I am usually the hungriest in the evenings, so why not allocate most of my calories for then? Play it smart and do what works for you. I am 2 weeks out from my next shoot so almost back to maintenance land!<br />
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So addicted to this Superfood Stuffed Pepper recipe! I think I have made it every day all week long. I subbed 3.5 oz of leftover trimmed brisket for 4 oz lean ground beef in the recipe to keep the macros about the same. (422 cals and 35g protein) OMG! SO good! Serious flavor bomb. AND it is chock full of veggie goodness! Recipe from last week here - <a href="http://venuscrossing.blogspot.com/2016/10/superfood-stuffed-bell-peppers.html">http://venuscrossing.blogspot.com/2016/10/superfood-stuffed-bell-peppers.html</a><br />
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I have learned through experimentation that I prefer to do my banded clams on a bench. It gives your lower leg more range of motion so you can really feel it in both glutes. But still swap sides, of course ;)<br />
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...So onto the recipe. I made you a video again!<br />
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<h2>
No Bake Protein Pumpkin Cheesecake</h2>
<i>serves 1</i><br />
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Ingredients:<br />
1 tbsp(s), Granular Stevia (or sweetener of choice)<br />
0.25 cup (122g), Canned Pumpkin Puree<br />
0.25 cup, Cinnamon Toast Crunch cereal (could sub graham cracker crumbles too)<br />
0.25 tsp, Pumpkin Pie Spice<br />
1 ounce, Neufchatel Cheese (can sub Greek or Low Fat Cream Cheese too)<br />
0.50 Scoop (32g), Vanilla Whey Protein Powder<br />
2 oz, Fage Plain Fat Free Greek Yogurt<br />
<br />
Directions:<br />
In a bowl, mix together softened neufchatel cheese with Greek yogurt and pumpkin puree. Stir in protein powder, stevia, and pumpkin pie spice. In a tall glass, pour in half the cereal then top with half the pumpkin cheesecake mixture. Repeat with other halves of cereal and pumpkin cheesecake mixture. Garnish with whipped topping if desired. Enjoy!<br />
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<h2>
Nutritional info:</h2>
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per serving</div>
<table class="nutrition" style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">244</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">32</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">47</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">243</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">21</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">20</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">7</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">13</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">21</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">41</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">156</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
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I am thinking this would be good in a chocolate and peanut butter combination too.... off to the kitchen ;)</div>
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X-Liss</div>
mlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-89915315802766113832016-10-16T11:24:00.000-05:002016-10-16T11:30:55.030-05:00Superfood Stuffed Bell Peppers<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span>
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I had a date with the camera this week to make a recipe video. Not going to lie, I had my kitchen rigged up like a redneck haha! But the recipe turned out even more amazing than I expected. Guys, this stuffed pepper is delicious and makes a huge plate full of food (and you know how I am about volume).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhxKYWXNaUEcKpSBSNTfrINVKxyyYJJKQXs2-6sGJpm28liBvDlYg_GcrOTrmneDtEE8g8xR2m5RCG1gWGXAWOnMfKVB_4DhvJL7xHUjjouzaWfMVCYYP_K0hRco5EMRTc4f83lorYcVdG/s1600/IMG_20161013_155441.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhxKYWXNaUEcKpSBSNTfrINVKxyyYJJKQXs2-6sGJpm28liBvDlYg_GcrOTrmneDtEE8g8xR2m5RCG1gWGXAWOnMfKVB_4DhvJL7xHUjjouzaWfMVCYYP_K0hRco5EMRTc4f83lorYcVdG/s320/IMG_20161013_155441.jpg" width="320" /></a></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">My 10 year old daughter made this collage for art and remarked how pretty all the parts were before she combined them and that it looked kind of ugly together. It reminded me of something that I learned from one of my Venus sisters. "You pick all the best parts from beautiful people but together they are not as beautiful as one individual the way God made them." Don't pick and compare your parts to other's best parts. Become the best version of YOU! She decided to write that down at the bottom of her art </span><img alt="π" class="CToWUd" data-goomoji="1f49c" goomoji="1f49c" src="https://mail.google.com/mail/e/1f49c" style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; margin: 0px 0.2ex; max-height: 24px; vertical-align: middle;" /><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"> </span><br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/RWNOITfExqo/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/RWNOITfExqo?feature=player_embedded" width="320"></iframe></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">Here is a little twist on reverse hyperextensions for you that extends the glute areas worked πReverse Hyperextension Frog Kicks π </span></span><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">I have a mini band around my knees! When you come down, go outward with your knees. I didn't think my bench would be high enough for these long legs, but I was pleasantly surprised!</span><br />
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But back to the recipe, I think you are going to love it enough to make it more than once! I also love how there are plenty of veggies packed into this recipe but it doesn't taste like a salad. And finally, it makes one pepper but it is super easy to scale up to feed a family!<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/h0Iq1IBdWsI/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/h0Iq1IBdWsI?feature=player_embedded" width="320"></iframe></div>
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<h2>
Superfood Stuffed Bell Peppers</h2>
<i>Serves 1</i><br />
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<b>Ingredients:</b><br />
1 red bell pepper<br />
4 oz lean ground beef<br />
1 tbsp taco seasoning<br />
1/4 cup chopped onion<br />
1 tbsp diced chili pepper<br />
1/4 cup chopped broccoli<br />
1/4 cup shredded kale<br />
1/4 cup spinach<br />
1 tbsp tomato paste<br />
1/4 cup rice, cooked<br />
1/4 cup shredded cheddar cheese, divided<br />
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<b>Instructions: </b>Take the top and seeds off the bell pepper and microwave for 5 minutes. In a cast iron skillet over med-high heat, add your ground beef and taco seasoning. Then add your onion and chili pepper. Stir frequently until meat is browned. Stir in the broccoli, kale, and spinach. Then stir in the tomato paste, rice, and half the cheese until incorporated. Plate the mixture in the skillet over the cooked bell pepper and top with remaining cheese.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmXHeR41XzQLoqmQGC9kmtU3CNYBxoXCR9Lu4SqRQez2LymS8zMPAnTEWHhQW5cqW_gunjYFzPYAOXiCK4D7gYu7R127-4kNF4BL99slCjnoVmIXU5Sp7VKgcrQHWZVsbssj0NhwAezCK8/s1600/20161013_165138.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmXHeR41XzQLoqmQGC9kmtU3CNYBxoXCR9Lu4SqRQez2LymS8zMPAnTEWHhQW5cqW_gunjYFzPYAOXiCK4D7gYu7R127-4kNF4BL99slCjnoVmIXU5Sp7VKgcrQHWZVsbssj0NhwAezCK8/s320/20161013_165138.jpg" width="180" /></a></div>
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Nutritional info for 1 serving: </h2>
422 cals, 18.2 g fat, 30.1 g carbs, 35.4 g proteinmlgraham09http://www.blogger.com/profile/16414294270313680047noreply@blogger.com0tag:blogger.com,1999:blog-6791762889809705687.post-18637718227010168882016-10-09T12:32:00.002-05:002016-10-16T11:27:06.544-05:00Malissa's Bacon Ranch Crack Chicken and Supplements<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfAa0E3Bi1twh1ZrzDDtnNfv0qVV0bMk021uI7bz8um8FFzRYtYXSTnMWXrzyaMcDY5z1lvmAZjiWx4u4sgxT8qrnuvYuiWn867oTYpc1RogquNY0GBFnzLnRmOKyL4AMyqN1biqjzOifu/s1600/VenusCrossing+Malissa%2527s+Bacon+Ranch+Crack+Chicken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfAa0E3Bi1twh1ZrzDDtnNfv0qVV0bMk021uI7bz8um8FFzRYtYXSTnMWXrzyaMcDY5z1lvmAZjiWx4u4sgxT8qrnuvYuiWn867oTYpc1RogquNY0GBFnzLnRmOKyL4AMyqN1biqjzOifu/s320/VenusCrossing+Malissa%2527s+Bacon+Ranch+Crack+Chicken.jpg" width="206" /></a></div>
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So I posted this recipe from my friend Malissa a few weeks ago, but I had not had time to make all her variations at the time I posted it. I made the Taco Crack Chicken recipe she had shared with me, and was super impressed. Recipe here - <a href="http://venuscrossing.blogspot.com/2016/09/malissas-crack-chicken.html">http://venuscrossing.blogspot.com/2016/09/malissas-crack-chicken.html</a><br />
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This week, I finally made the "original" variation of her Crack Chicken, which is bacon ranch. Ummm WOW. This is the best one yet. It tastes and sounds indulgent, but the macros are spot on.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLrJimw9a0XsAbGrV9WuwLvS_XjK4tFtceH3cRsH4_z4cehOGxdqPj81U-oeATv88WSJaKXkfP7NyXAl8G-PkNCiavxFQcqZcl6BhLc20BYRNbu9B3kbgKQgMf9G5jTOJiDvUMoVOvRI_v/s1600/IMG_20161011_160959.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLrJimw9a0XsAbGrV9WuwLvS_XjK4tFtceH3cRsH4_z4cehOGxdqPj81U-oeATv88WSJaKXkfP7NyXAl8G-PkNCiavxFQcqZcl6BhLc20BYRNbu9B3kbgKQgMf9G5jTOJiDvUMoVOvRI_v/s320/IMG_20161011_160959.jpg" width="320" /></a></div>
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The next day, I served the leftover crack chicken on a flatbread with some spinach. It was MMmmmm good! You cannot go wrong with this stuff!</div>
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I had a busy week, and got a lot accomplished.<br />
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#rxbar haul! My sis-in-law told me I needed to try these a while back and I finally made it by the store here that carries them! While the calorie to protein ratio is not ideal (most are ~200 cals and 12 g protein), the taste is mmmmmm good! Reminds me of a Larabar. And the ingredient list is short, sweet, and all whole foods. I tried the Pumpkin Spice bar first, duh! It was two thumbs up. Think we will be buying these on the reg. Was not impressed with the peanut butter flavor though, so skip that one.<br />
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I am four weeks out from my next photoshoot! (Need to get this hair done STAT!) My favorite pre-workout is in this poodle mug (it's Olive Marie!) that I am holding. Coffee with a teaspoon of plain creatine monohydrate powder with a little stevia and a tablespoon of half and half. It's not fancy but it gets the job done. I have tried plenty of other pre-workouts, and I either hate the taste or they do nothing for me. This is cheap and easily accessible. It helps that I love coffee ;)<br />
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Figured I would talk about supplements since I talked about pre-workout ;) specifically what I take on a daily basis and WHY. Everyone is different but here are my reasons (from left):<br />
1) multi-vitamin with 100% DV iron - if you are a menstruating woman, chances are high that your iron levels are low. A multi is an all around insurance policy to make up for dietary gaps.<br />
2) fish or krill oil - fights inflammation in the body from multiple sources and improves brain function if you do not get enough DHA and EPA in your diet<br />
3) calcium, magnesium, and zinc - I take an extra serving of this before bed when in a caloric deficit to prevent cramping (I get charlie horses from hell when I diet, some people don't)<br />
4) probiotic - look for lots of strains and high CFU (at least over a billion). Rotate this every bottle because variety is key to a functional gut. People who have well-functioning guts lose weight faster and keep it off.<br />
<i>*I tend to rotate brands on everything.</i><br />
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I also use protein powder as a supplement, but I don't hardly ever make it as a shake. Instead I prefer to add it to my oatmeal or pancakes to boost the protein. My favorite brand (for a while now) is Optimum Nutrition's Gold Standard Whey. The chocolate and vanilla flavors are amazing.<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/oxvT_TyViUc/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/oxvT_TyViUc?feature=player_embedded" width="320"></iframe><br />
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Some small tweaks for your next workout that you can help increase glute activation:<br />
Top) leaning back during seated banded hip abductions. Hits your glutes a bit differently, I feel it deeper!<br />
Bottom) planks with banded hip extensions. Love multitasking, effective movements. Bonus: you are more unstable so it increases core activation as well!<br />
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Sooo onto the recipe. I have tried it with salad and by itself. My kids have enjoyed it on a sandwich and as the filling in a quesadilla. It would be great on a pita or a baked potato too.<br />
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<h2>
Malissa's Bacon Ranch Crack Chicken</h2>
<i>Serves 8</i><br />
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<b>Ingredients:</b><br />
2 lb(s), Tyson Chicken Breast (I used frozen but you can use fresh)<br />
2.50 tablespoon, Ranch Dip Mix (Or 1 packet)<br />
8 oz, Cheese, neufchatel (You can use regular cream cheese, used because the calorie count is lower)<br />
4 slices, Bacon, cooked<br />
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<b>Directions:</b><br />
Spray crock pot with non-stick spray. Put in the chicken breasts, cream cheese, and ranch seasoning. Cook on low 6-8 hours or high 4 hours then shred and add bacon. If you prefer, you can bake in the oven at 425 for 45 minutes, then turn down to 275 for 2 hours. Shred and add bacon. Reduce your cooking times if you are using thawed chicken.<br />
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<h2>
<b>Nutrition Information</b></h2>
(per 5 ounces)<br />
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<table class="nutrition" style="background-color: white; border-collapse: collapse; border-spacing: 0px; border: 1px solid black; color: #222222; font-family: Arial, sans-serif; font-size: 12px; margin: 10px 0px 1em; outline: 0px; padding: 0px; table-layout: auto; vertical-align: baseline; width: 180px;"><tbody style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background-color: transparent; border: 0px; font-family: Arial; font-size: large; font-weight: bolder; margin: 0px; outline: 0px; padding: 3px; text-align: left; vertical-align: baseline;">Nutrition Facts</th></tr>
<tr id="servings" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 6px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings</span> <span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8.0</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">Amount Per Serving</td></tr>
<tr id="" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">calories</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">289</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="dv" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;">% Daily Value *</td></tr>
<tr id="total_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Fat </strong></span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">19</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="saturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Saturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">27</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="monounsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Monounsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="polyunsaturated_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Polyunsaturated Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="trans_fat" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" colspan="2" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trans Fat </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td></tr>
<tr id="cholesterol" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">122</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">41</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sodium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">509</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">21</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="potassium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Potassium</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">93</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">mg</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="carbs" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="fiber" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Dietary Fiber</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="sugar" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td class="sub" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px 3px 3px 10px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sugars</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"></td></tr>
<tr id="protein" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong style="font-family: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> </span><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">39</span> <span class="measument" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">g</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">79</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_a" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin A</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="vitamin_c" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Vitamin C</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">0</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="calcium" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Calcium</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr id="iron" style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;"><span class="label" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Iron</span></td><td class="dv" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 3px; text-align: right; vertical-align: baseline; width: 40px;"><span class="value" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5</span> <span class="percent" style="font-family: inherit; font-size: 10px; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">%</span></td></tr>
<tr style="font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" id="disclaimer" style="border-bottom-color: black; border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; font-family: Arial; font-size: x-small; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 3px; vertical-align: baseline;">* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.</td></tr>
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<div>
6 Weight Watchers Smart Points per Serving</div>
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<div>
X- Liss</div>
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