Friday, December 30, 2011

Fitness Friday

It's the last Friday of 2011 and likely you've been thinking about 2012 resolutions.  You might be telling yourself you want to "tone up", "get fit", or "be healthy". While these are all great general goals, I suggest being a bit more specific about your goals- making them specific and measurable.

For instance, maybe you want to "tone up"- commit to doing weight training 1-2 times each week.  You may want to enlist some accountability with a friend or work with a personal trainer.  If you cannot afford a personal trainer, joining a group exercise body pump class is a great option. 

Want to "be healthy"?  Well, what does that mean to you? Maybe it means getting into a good workout routine.  Maybe it means cutting down on the amount of processed food you eat. Or maybe it means finding a better work and personal life balance.  Remember, being healthy isn't just about the number on the scale. 

Here are a few tips to help you define and achieve your 2012 resolutions:
  • Give yourself a timeline.  Maybe you want to lose weight for a wedding or a high school reunion. Figure out a reasonable amount of time to lose the weight- you should aim to lose 1-2 lbs. per week, nothing more.  Or maybe you would like to run a 5K. Pick a race that works with your schedule & sign up! With a date in sight, you will be more likely to stick to your goal.
  • Get a plan in place. If you're unsure of what to do when you workout, visit with a personal trainer.  Many gyms offer complimentary sessions for new members. If you're trying to eat better, visit with a Resisted Dietitian who can help you create a meal plan tailored to your food preferences and meal schedule.
  • Weigh your Pros and Cons. If your goal is to eat more fruits and vegetables, the pros would be boosting your antioxidant intake, adding variety to your diet, and increasing the nutrient density of the foods your consume. Identifying the cons will help you to identify things that stand in the way of your success.  Thing such as preparing meals and snack ahead of time or the cost of joining a gym might be obstacles that need to be identified before committing to your goal. 
  • Find some accountability.  A spouse, a friend, or even a pet can be your go-to buddy to help you achieve your goal.  Sometimes just knowing you'll have to answer to someone is all the motivation you need to get out of bed for your morning workout, rather than pushing the snooze button.
  • Don't give up.  It isn't about perfection, but rather, making more good healthy choices and less unhealthy choices.  So you miss a workout or two, it doesn't mean you should throw in the towel.  Remember, the difference between people who reach their goals and those who don't is that those who succeed never gave up. 
Have a safe & happy New Year! See you in 2012!

Monday, December 26, 2011

Meatless Monday



What’s more American than a hamburger and French fries? Unfortunately, this common American meal is typically loaded with saturated and trans fats, the two types of fat known to contribute to heart disease.  However, making your own burgers at home and baking your own fires can be a healthy way to enjoy this meal.  You can make your own burgers out of extra lean beef, bison, or ground turkey to cut down on fat and calories.  Also, you can try the recipe below for homemade veggie burgers. 


Would you like fries with that? Well, say no more. Slicing potatoes in thin strip and baking them in the oven can serve as a healthy alternative to the fried variety.  Try the recipe below for baked Sweet Potatoes Fries. Sweet potatoes are lower on the glycemic index than regular potatoes, which prevent such a rapid spike in blood sugar.  By maintaining stable blood sugar levels, you will be less likely to overeat and have more sustained energy. Furthermore, recent research has shown evidence the fermentable fiber content of in a low-glycaemic-index diet may be important in weight-loss (1).


Southwest Veggie Burgers

Serves 4

Serve these hearty veggie burgers on whole grain buns with your favorite condiments.

Ingredients

1 cup cooked brown rice
1 cup cooked no-salt-added black beans
1/4 cup diced tomato
1/4 cup diced roasted red bell peppers
1/4 cup shredded carrots
1 cup cooked and mashed sweet potato
1/4 cup chopped cilantro
1 tablespoon no-salt-added chili powder
1 teaspoon ground cumin
3 green onions, finely chopped
3 tablespoons nutritional yeast
2 cloves garlic, minced
1 teaspoon Tabasco or other hot sauce

Method

Preheat oven to 400°F. Line a baking sheet with parchment paper. Combine all ingredients in a large bowl and stir to mix. Form the mixture into 4 patties. Place patties on the baking sheet and bake, turning once half way through cooking, until browned and slightly crisp on the outside, 25 to 30 minutes.

Nutrition

Per serving: 190 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 120mg sodium, 37g total carbohydrate (10g dietary fiber, 6g sugar), 10g protein


Baked Sweet Potato Fries

Serves 4 to 6

Enjoy this treat with little guilt since the "fries" are baked and not actually deep fried. Baking at this high temperature requires a little extra attention but it will be worth it. Serve simply with just sea salt and pepper or season using a blend of 1 to 2 teaspoons of ground spices such as ginger, paprika or cinnamon.

Ingredients

4 medium (8 ounces each) sweet potatoes
4 teaspoons canola oil
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Method

Preheat oven to 450°F. Peel potatoes and cut into matchsticks about 1/4-inch to 3/8-inch wide. Place potatoes in a large bowl. Add oil, salt and pepper and toss until coated.

Spread potatoes on 2 large baking sheets in a single layer and bake 15 minutes. Rotate baking sheets and gently turn over potatoes. Continue baking about 20 minutes or until crisp. Watch potatoes and turn frequently to prevent burning or sticking to the pan. Serve immediately.

Nutrition

Per serving: 170 calories (35 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 330mg sodium, 32g total carbohydrate (6g dietary fiber, 10g sugar), 3g protein






1) Ford, H. & Frost, G. (2010). Gycaemic index, appetite and body weight. Proceedings of the Nutrition Society, 69(2), 199-203. 


**Recipes taken from Whole Foods

Heath Starts Here Program

Friday, December 23, 2011

Fitness Friday

New Years Eve is right around the corner and likely you'll be slipping into something that shows off your arms and shoulders. The featured workout this Friday will help you to sculpt and tone your upper body by focusing on the muscles of the shoulders.

  • Why? Shapely shoulders can help give the appearance of a slimmer waist and more proportionate hip width. Also, they give you the strength necessary to perform simple everyday tasks such as carrying groceries, and provide help to improved posture.
  • The deltoids, the muscles of the shoulders, can be divided into three major groups: anterior (front), posterior (back), and lateral (side).  These five exercise target each groups as well as the muscles of the chest, biceps, and triceps as stabilizing muscles. 

  • Try this workout today and get strapless-dress ready by NYE!



Overhead Shoulder Press
Stand up straight, facing forward and keeping your core tight. Start with dumbbells in your hands and raise your arms so that your hands are on opposite sides of your head, elbows bent at 90° angles and in line with your shoulders.


With palms facing forward, raise your arms overhead without straightening them out completely (never stiffen your joints). Hold for a second, then slowly return to the starting position. Repeat.


Weight: 5-10 lbs.
Sets: 2
Reps: 12




Front raise
Stand facing forward with arms by your sides. With dumbbells in hand, palms facing your legs, contract your core and lift one arm in front of your body, turning your palm toward the floor as your hand becomes parallel to it.



Pause for a second and slowly lower your arm back to the starting position, making sure that your palm faces your thigh. Alternate with the other arm.


Weight: 3-5 lbs.
Sets: 2
Reps: 12


Lateral raise
Stand facing forward with arms by your sides, palms facing your legs. With a dumbbell in your left hand, contract your core and squeeze your shoulder and lift your arm out to the side until it is parallel to the floor, remembering not to stiffen you elbow.


Tip: place your hand at an angle at the top so that your thumb points toward the floor and your pinky is up in the air. Pause at the top, before slowly returning to the starting position. Complete the set with your right arm before moving onto the left.


Weight: 3-5 lbs.
Set: 2
Reps: 12


Upright Row
Grasp dumbbells and stand with palms facing front of thighs. Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.
Weight: 5-10 lbs.
Set: 2
Reps: 12





Push Up
Lie on the floor, head facing down, with hands slightly wider than shoulder width apart. Bend knees and raise body up off floor by extend arms with body straight.  Keeping body straight and knees bent, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Sets: 3
Reps: 15

Thursday, December 22, 2011

Thank God It's Thursday


If you've watched Most Elidgable Dallas, you've liked heard of the swanky bar/restaurant Sfuzzi.  With it's hip atmosphere and fun variety of alcoholic beverages, it's a popular spot to check out when you hit the town. 

True to keeping with the trends, Sfuzzi has a number of "skinny" cocktails to choose from along with a few healthier options to grab a bite while you're out.  Here are your best bests:


Skinny Sips

Any light beer or glass of wine is a safe bet, but if you want to branch out, here are a few lower calories signature cocktails to choose from:
  • Skinny Mojito- Don Q Mojito rum, fresh mint, lime juice and club soda
  • Skinny Margarita- Don Julio Blanco tequila, tripple sec, lime juice & agave nectar

Light Bites

  • Gigi's Mediterranean Salad-
    • Order without bacon, egg, and olives*
    • Ask for dressing on the side*
  • Salmon Ceviche-
    • Add a salad
      • Mama's Colombo Italian Salad w/ dressing on the side*
  • Swordfish Kebab-

    • Ask to sub fresh vegetables for linguine*
    • Ask for the lemon butter sauce to be on the side*

*Menu ordering suggestions to make your meal a little lower in fat and calories


Wednesday, December 21, 2011

Wine Down Wednesday

When it comes to choosing a healthy cocktail- wine is typically a good bet.  However, in light of the Holidays, I wanted to share with you some of my favorite festive low calorie cocktails- all under 200 calories!


Skinny Peppermint Mojito

INGREDIENTS

  • 1/4 teaspoon Peppermint Extract
  • 1/2 cup packed mint, plus 4 sprigs for garnish
  • 1/4 cupsugar
  • 2 teaspoonsgrated lime zest
  • 16 oz lime sparkling water
  • 6 oz white rum
  • Ice cubes


PREPARATION

  1. In a pitcher, place lime wedges, mint leaves, sugar and zest. Mash mint, sugar and zest into limes with a muddler or wooden spoon to release juice and blend flavors. Stir in sparkling water and rum. Divide evenly among 4 glasses filled with ice. Garnish with a small candy cane.

Nutritional Information
Serving Size: 8 oz.
151 calories per serving, 0 g fat, 14 g carbs, 0 g fiber, 0 g protein


ChristmasTree Martini

Ingredients:

1 oz. Midori melon liquor
1.5 oz. lemon flavored vodka
1 oz. lemon juice

Instructions:

Shake ingredients and pour into a glass.
Garnish with a cherry.

Nutritional Information:

Calories: 198 Fat: 0 g Protein: 0 g Carbohydrates: 15 g

Slimmed Down Eggnog

Ingredients

  • 3 1/2 cups 1% low-fat milk
  • 1/2 cup fat-free sweetened condensed milk
  • 1 tablespoon all-purpose flour
  • 1/4 teaspoon grated whole nutmeg
  • 1/8 teaspoon salt
  • 2 large egg yolks
  • 1/4 cup bourbon
  • 2 tablespoons brandy
  • 1 teaspoon vanilla extract

Preparation

  1. 1. Combine first 5 ingredients in a medium saucepan. Bring to a boil over medium heat, stirring constantly with a whisk. Place egg yolks in a medium bowl. Gradually whisk one-third of hot milk mixture into egg yolks. Add yolk mixture to remaining hot milk mixture, stirring with a whisk. Cook over medium heat 1 minute or until slightly thickened. Pour into a pitcher; stir in bourbon, brandy, and vanilla.
  2. 2. Cover surface of eggnog with wax paper; refrigerate at least 4 hours or overnight. Garnish with additional nutmeg, if desired.

Nutritional Information

Serving size: 1/2 cup
Calories: 147        Fat: 2.3g        Protein: 5.8g       Carbohydrate: 18.1g



Pomegranate Champagne Cocktail

Ingredients:

1 oz. PAMA Pomegranate Liqueur
3 oz. Champagne

Nutritional Information

Calories: 169        Fat: 0 g          Protein:    0 g             Carbohydrate: 3 g
      Skinny White Russian
      • 1.5 oz. Vodka
      • 1 oz. Kahlua
      • 2 oz. Almond Milk
      Nutritional Information

      Calories: 196                  Fat: .5 g                  
       Protein: 0 g          Carbohydrate: 15 g

      Tuesday, December 20, 2011

      Truth on Tuesday

      Will eating after 9:00 pm make me fat?

      Let me start by answering your question with a question: What are you eating after 9:00 pm- and more importantly, how much? If you're one of those people who tend to skip breakfast, get too busy to eat lunch, and end up famished by dinner you may want to rethink your meal patterning. 


      Although research has yet to show that the time of day you eat influences the amount of weight you gain or lose, many peoples’ late-night eating patterns result in the consumption of extra calories and subsequent weight gain. Late-night snackers often eat when they do not because they are actually hungry, but out of habit, or because they are bored, tired, or stressed  (1).



      In extreme cases, this can lead to Night eating syndrome (NES), which is characterized by a time-delayed pattern of eating relative to sleep, where most food is consumed in the evening and night. NES diagnosis has three main criteria: no appetite for breakfast, consumption of more than 50% of daily calories after 9:00 pm and sleep difficulties at least 3 nights a week (2).  It should also be noted that NES is typically accompanied by frequent awakenings at night, associated with abnormal circadian rhythms, and typically involves  conscious episodes of compulsive ingestion of food (3).


      So, while there's not magical hour when your body decides when to stop using for food energy and instead turns everything into fat, you should aim to get majority of your calories in earlier in the day. Here are a few tips to keep your energy and blood sugar levels stable throughout the day so that you're not coming home from work tired, famished, and ready to devour your pantry. 


      Start with Breakfast
      • Eat something. If you're not a breakfast person, it's time you became one.  Numerous research studies have shown that people who eat breakfast tend to weigh less.  Also, if you think about it logically, you're body hasn't gotten any form of fuel since dinner the night before.  How can you expect to start your day alert and full of energy without some sort form of nutrition to kick start your morning?
      • What do eat:
        • Aim for a mix of carbohydrates, protein and fat.  Carbohydrates are your brain's primary source of energy, protein will add substance to your meal and a little bit of healthy fat will help round out your meal and boost the satiety factor
        • Ideas:
          • Oatmeal w/skim milk, blueberries, and 1 tablespoon chopped walnuts
          • 1 Egg + 1 Egg white, 1 slice of wheat bread w/1 tablespoon of peanut butter
          • Smoothie: 1/2 cup lowfat milk, 1/2 cup lowfat vanilla yogurt, 1 banana, 1 cup blueberries, & 1 tbsp. flaxseed oil
      Don't skip Lunch
      • Unfortunately when the work day gets busy lunch often gets taken out of the equation. Skipping meals is a never a good idea, especially if you are trying to lean out or lose weight.  You'll end up making up for those missed calories later in the day and likely it won't be the healthiest of options
      • Skipping meals can also cause your blood sugar to dip too low, making you feel sluggish, and you may have trouble concentrating at work. 
      • Goal: don't longer than 4 hours without eating.  If you have to take a late lunch, have a snack in between breakfast and lunch.  Here are some ideas:
        • Light string cheese & an apple
        • 1 Tablespoon of peanut butter & whole wheat crackers
        • Lowfat Greek Yogurt w/fruit


      Go lighter on Dinner
      • Back to what I said about aiming to get more energy in at the beginning of the day- think about how much energy do you need to get through all of the meetings, emails, and other stressors at work and at home. A lot, right? Now, how much energy do you need to lay down and go to bed at night? Not as much.  So take calories for what they are- energy to get your through your hectic day.
      • Sometimes it can take a while to adjust to a different meal schedule, but you'll notice that if you eat a good balanced breakfast & lunch, you will be less hungry when dinner rolls around
      • Worst case scenario, if you do end up eating at 9:00 (or even 10:00 or 11:00 if that's how you roll), keep the meal light- fill half your plate with non-starchy vegetables, 1/4 of your plate with lean protein, and 1/4 of your plate with a complex carbohydrate light a sweet potato or brown rice. 




      1) Wyatt HR, Grunwald GK, Mosca CL, Klem ML, Wing RR, Hill JO. Long-term weight loss and breakfast in subjects in the national weight control registry. Obesity Research . 2002;10:78-82.               

      2) Colles, S., Dixon, J., & O'Brien, P. (2007). Night eating syndrome and nocturnal snacking: association with obesity, binge eating and psychological distress. International Journal of Obesity, 31(11), 1722-1730.

      3) Milano, W., De Rosa, M., Milano, L. & Capasso, A. (2012). Night eating syndrome: an overview. Journal of Pharmacy and Pharmocology, 64, 2-10.

      Monday, December 19, 2011

      Meatless Monday

      As we inch closer to Christmas,  it's likely you'll be attending a holiday party or two this week.  With so many tasty hors d'oeuvres and tempting treats, how can yourself from overindulging?

      A few weeks ago I blogged about Holiday Party Survival Tips. Another great way to keep your festive affairs on the healthy side is to bring your own appetizer to share.  Below are recipes for a few meatless dips that pair perfectly with fresh cut veggies or whole wheat pita chips.  Feel free to try them all & spread some Holiday cheer by sharing them with friends & family this week!
      Garlic Sun-Dried Tomato & White Bean Dip

      Ingredients

      • 1 whole garlic head
      • 1 cup water
      • 1 (3.5-ounce) pack sun-dried tomatoes, packed without oil
      • 2 tablespoons extra virgin olive oil
      • 1/2 teaspoon chopped fresh rosemary
      • 1/4 teaspoon kosher salt
      • 1/4 teaspoon freshly ground black pepper
      • 1 (15.8-ounce) can Great Northern beans, rinsed and drained

      Preparation
      1. Preheat oven to 375°.
      2. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap head in foil. Bake at 375° for 45 minutes; cool for 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
      3. Bring 1 cup water to a boil in a saucepan. Add tomatoes; cover and remove from heat. Let stand 10 minutes. Drain tomatoes in a colander over a bowl, reserving 1/4 cup liquid.
      4. Place garlic pulp, tomatoes, 1/4 cup reserved liquid, oil, and remaining ingredients in a food processor; process until smooth.

      Nutritional Information

      Serving size: 2 tablespoons
      Calories: 43       Fat: 1.7g       Protein: 1.2g        Carbohydrate: 6.1g        Fiber: 1.6g       

      Edamame Dip

      Ingredients

      • 1 1/2 cups frozen shelled edamame (green soybeans), thawed and cooked
      • 1/2 cup water
      • 1/4 cup chopped red onion
      • 3 tablespoons chopped fresh cilantro
      • 2 tablespoons rice vinegar
      • 1 tablespoon olive oil
      • 1/2 teaspoon salt
      • 1 1/2 teaspoons chili garlic sauce (such as Lee Kum Kee)
      • 1 (16-ounce) can cannellini beans or other white beans, drained

      Preparation

        Place all ingredients in a food processor, and process until smooth. Serve immediately, or cover and chill.

      Nutritional Information

      Serving Size: 3 tablespoons

      Calories: 61        Fat: 2.5g        Protein: 4g        Carbohydrate: 6.1g               Fiber: 1.2g       

      Feta-Baked Hummus
      • 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
      • 2 garlic cloves, crushed
      • 1/2 cup water
      • 1/4 cup tahini (sesame seed paste)
      • 3 tablespoons fresh lemon juice
      • 2 tablespoons extra-virgin olive oil
      • 3/4 teaspoon salt
      • 1/4 teaspoon black pepper
      • 1/2 cup (2 ounces) crumbled reduced-fat feta cheese
      • 1/4 cup chopped fresh parsley
      • 1/2 teaspoon ground cumin

      Preparation

      1.  Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.
      2. Transfer mixture to an 8-inch square baking dish coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled reduced-fat feta cheese. Bake at 400° for 25 minutes or until lightly browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about 2 tablespoons).
      CALORIES 44 (51% from fat); FAT 2.5g (sat 0.6g, mono 1g, poly 0.6g); PROTEIN 2g; CARB 3.8g; FIBER 0.8g; CHOL 1mg; IRON 0.3mg; SODIUM 109mg; CALC 21mg.


      Friday, December 16, 2011

      Fitness Friday

      The weather outside is frightful, but that doesn't mean you have to miss your Friday workout!

      • Who wouldn't want the long, lean sculpted legs of a Rockette dancer? These ladies train by doing lots and lots of lunges, squats and kicks in addition other strength training exercise in order to prepare for the six  shows a days they perform during the months of November through January.  This workout was designed by Melinda Farrell, assistant choreographer for the Radio City Christmas Spectacular. It combines both strength and cardio moves to get your heart rate up while you tone those gams!



      Bottoms Up
      WORKS: LEGSStand with feet shoulder-width apart and knees bent. Bend forward from hips and place elbows on knees with palms together (A).
      Straighten legs (B), then bend knees.
      Reps: 10





      Curtsy Squat
      WORKS: LEGS, BUTT, AND COREStand with feet hip-width apart and elbows bent, hands clasped in front of chest. Step right foot back and to the left, and squat (A). Rise up as you lift right knee to hip height in front of you, toes pointed and touching left knee, and extend arms out to sides (B). Return to starting position.
      Do 12 reps; switch sides to complete set.

      Élevé
      WORKS: LEGSStand with heels together and toes turned out, and place hands on hips with fingers pointing toward floor. Lift your heels, rising up onto the balls of your feet [shown]. Lower to starting position. Do 8 reps, then jump feet out to shoulder width, feet parallel. Rise up onto balls of feet and lower.
       
      Reps: 8 reps


      Eye-High Kick
      WORKS: LEGS AND COREStand with feet together, knees slightly bent, and place hands on hips with fingers pointing toward floor (A). Jump up as you kick left leg high, toes pointed (B). Return to starting position and immediately repeat on opposite side to complete 1 rep.
      Reps: 8



      Flex-Foot Tendue
      WORKS: LEGS AND BUTTTie a resistance band just above your ankles, and stand with feet together and hands on hips, fingers pointing toward floor. Extend right leg in front of you, foot flexed (A). Then bring it to the right (B), and finally, behind you. Reverse motion to return to starting position to complete 1 rep. Do 10 reps, then switch legs to complete set.




      *workout taken from Shape magazine

      Thursday, December 15, 2011

      Thank God It's Thursday

      Thank God it's Thursday and thank God my blog is back just in time to help you make healthy choices when you're out this weekend. 
      In spirit of the cooler weather, heading out to a toasty place like Coals Vines can be very appealing.  Coal Vines is famous for their brick oven pizzas, but they also have a menu filled with healthy options in addition to their great happy hour specials. Here are a few things you can order that are both the delicious and nutritious:


       Start with a salad with dressing on the side:
      • Romaine Hearts Salad
      • Mesculine Greens
      Choose an entree or split a this healthy version of a Coal Vines pizza
      • Lemon Sole Piccata- Lemon white wine, capers & sauteed spinach
      • Whole Wheat Pasta of the day- *order with marinara sauce & steer clear of cream sauces*
      • Marinara Pizza- Goat cheese, plum tomatoes, roasted & fresh garlic
        • Add any veggies you want!
      Wine Pairings
      • If you order the sole, go with a white wine like Chardonnay or Sauvignon Blanc
      • If you're having pizza or pasta with marinara sauce, choose a red wine
        • Nutrition Tip: If you're drinking red, choose Pinot Noir- the grape it comes from it has the highest amount of antioxidants!


      Cheers to the Weekend!

      Saturday, December 3, 2011

      Meatless Monday

      One of my favorite quick and easy meatless dinners is vegetarian pizza.  Here are a few healthy tips you can apply when making pizza at home or when ordering out:

      • Order thin crust and save roughly 50 calories & 3 grams of fat per slice!
      • Add extra veggies to boost the nutritional value and flavor of your favorite pizzas
      • Ask for half the cheese that they would normally use when ordering out
      When making your own pizza in the comfort of your own kitchen, you have a lot more control and can turn this high calorie splurge into a healthy dinner staple! Here's how:
      • Use a whole wheat crust
      • Making pizza for one? Use a thin whole wheat flat out wrap as your crust. Cook in the oven for 7-10 minutes to make it crispy
      • Swap high fat cheese for low fat versions like part-skim mozzarella
      • Also try using sharper cheeses like Cheddar or Blue Cheese to top your pie.  You can get a more flavorful taste by using less of these cheeses.
      • Make your own pizza sauce with tomato paste, tomatoes & fresh basil and oregano.  You'll avoid the added sugars and artificial flavors used in the premade types

       The recipes below serve one but you can apply the ingredients to a whole wheat pizza crust to create a veggie pie for your family or roommates.

      Thin Crust Mediterranean Pizza
      • 1 Whole Wheat Flatout Wrap
      • 1/2 cup tomato sauce
      • 1/4 cup feta cheese
      • 1/4 cup sun dried tomatoes
      • 1/2 fresh spinach
      Directions: Preheat oven to 350 degrees. Pre-cook flat out for 6-10 min, until crispy. Top with tomato sauce, sun dried tomatoes, spinach and feta cheese, cook for an additional 3 minutes or until cheese is melted.

      Nutritional Information

      Amount Per Serving
      Calories 287.3
      Total Fat 12.4 g
      Saturated Fat 5.7 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 1.8 g
      Cholesterol 33.4 mg
      Sodium 1,663.2 mg
      Potassium 569.6 mg
      Total Carbohydrate 37.6 g
      Dietary Fiber 11.0 g
      Sugars 15.1 g
      Protein 18.7 g


      Three Cheese Flatout
      • 1 Whole Wheat Flatout Wrap
      • 1/2 cup tomato sauce
      • 1/8 cup part skim mozzarella cheese
      • 1/8 cup low fat Monterrey jack cheese
      • 2 Tbsp. Parmesan cheese
      Directions: Preheat oven to 350 degrees.  Pre-cook flat out for 6-10 min, until crispy. Top with tomato sauce and cheese, cook for an additional 3 minutes or instill cheese is melted.

      Nutritional Information
      Calories 256.0
      Total Fat 10.2 g
      Saturated Fat 4.0 g
      Polyunsaturated Fat 0.2 g
      Monounsaturated Fat 1.8 g
      Cholesterol 19.1 mg
      Sodium 1,288.7 mg
      Potassium 31.9 mg
      Total Carbohydrate 29.0 g
      Dietary Fiber 9.0 g
      Sugars 10.0 g
      Protein 22.0 g