Sunday, July 28, 2013

Two Ingredient Protein Ice Cream

By Anna Sward

"Hi Protein Chef! It's getting really hot where I live right now, and I am really craving ice cream! Is there a way to make protein ice cream without using an ice cream machine? Thanks!" - Jason
I used to think you needed an ice cream maker to make ice cream. I spent years wishing I had an ice cream maker, bookmarking exotic homemade ice cream recipes, and adding ice cream makers to my cart, only to then remove them. After buying a waffle maker and a juicer, I couldn't justify the purchase of another kitchen appliance.
One day it dawned on me: I could make ice cream without a machine! I mean, what do ice cream makers do? They churn a cream-based mixture for a long time while cooling it. I thought, "I can do this by churning the mixture myself! By just placing it in the freezer, taking it out to give it a churn, sticking it back in, giving it another churn, and repeating, I'll get an ice-cream-like consistency".
So, I tried it. The result? Spectacular! The ice cream was smooth, creamy, cold, and absolutely perfect for a hot summer day. What's also great about protein ice cream is that it's unbelievably easy to make. All you need is time and two—yes, two—ingredients: Greek yogurt and protein powder.
Here's a recipe to get you started:
  1. In a large Tupperware container—ideally square shaped for the increased surface area—mix yogurt with the protein powder until you get a smooth mixture.
  2. Spread a thin layer of the mixture onto the Tupperware. The thinner the layer, the faster it will chill.
  3. Place in freezer for an hour.
  4. After an hour, take it out, and give it a churn. Mix your protein-packed mixture with a spoon or, better yet, a fork to break up potential clumps. Stick it back in the freezer for 30 minutes.
  5. Complete Step 4 a few more times until the mixture reaches your preferred consistency.
  6. Remove the ice cream from the freezer, get a scooper out, and serve yourself a bowl of healthy ice cream!
Nutrition Facts
Serving Size Recipe serves 2-3
Amount per serving
Calories 511
Total Fat13g
Total Carbs22g (3 g sugar)
 Protein Ice Cream PDF (314 KB)

Notes ///
  1. Consider melting a square or two of dark chocolate and pouring that on top of the ice cream. It'll congeal on impact, creating a delicious chocolate shell.
  2. You can make this recipe with casein too. If you do, be sure to use a bit over 1/4 cup of casein, since it will absorb a lot more of the moisture from the yogurt than the whey does.
  3. Try this with different flavors of whey, and consider adding some extra flavoring to the mixture. Cinnamon or vanilla pods would mesh well with this ice cream.
  4. To heighten the banana flavor, mush a ripe banana in with the yogurt and whey.
  5. You could use 0 percent Greek yogurt to make this too. However, bear in mind that 2 percent—or even full-fat—yogurt will yield a creamier batch.

Thursday, July 25, 2013

Gamma Labs Presents Our 1st Annual Watermelon Eating Contest

Show us how fast you can devour a watermelon?
(video required to participate)
Winner(s) will receive a 40 serving tub of Watermelon G-Fuel
(Stay tuned for more info)

Wednesday, July 24, 2013

The 5 Gym Gods

By Justin Woltering

A picture may be worth a thousand words outside of the gym, but in bodybuilding, a great physique shot speaks volumes. I'm talking about the legends, the guys who have honed their bodies into perfect fulfillments of human potential.
Here are my five top bodybuilding icons. They made their mark on stage and screen, but only after long years laboring in the gym. They are some of the most inspirational physiques this young sport has ever seen. Agree? Think I'm nuts? Make a case for your favorites in the comments!

/ Sylvester Stallone

Proof that age is just a number, Stallone seems to have gotten better with age. Though he never competed in bodybuilding, Sly did train with SchwarzeneggerColumbu, and other greats. He not only developed a world-famous physique, he also maintained it, unlike many actors and actresses in the biz. He shows up stronger and leaner in almost every movie; in fact, some of his best performances have come past age 60. He inspires all those who share his lifelong passion for bodybuilding and fitness.

/ Frank Zane

Zane, had that "classic" physique that is still the envy of guys today. He masterfully squeezed every bit of potential out of every body part to create the ultimate V-taper. A born competitor, he knew that just a pound or two of muscle in the right places creates an incredible image of size and strength. Unlike the modern mass monsters, Zane won the Olympia at under 200 pounds, using the power of aesthetics to win over the judges.
Even if you favor today's bodybuilding behemoths—or even the thicker powerlifter look—you can't help but respect Zane's sharp physique and incredible longevity. He competed for over a decade after his Olympia days and still trains himself and others today.

/ Serge Nubret

Renowned for his incredible shape and conditioning, Serge Nubret joined the pro ranks after just a few years of training. His famously long and brutal workouts called into the question that you can train "too much." Whenever a newbie starts to worry about overtraining at four workouts per week, vets point to Serge. Yes, it's smart to eat and rest to match your training, but Serge proved that your body really can adapt to almost anything if given the chance.
Arnold once said that Serge reminded him of a racehorse, because you could see his muscles rippling beneath his skin when he trained. His classical, symmetrical physique is an inspiration to those who want to look their best without becoming as massive as modern bodybuilders.

/ Dorian Yates

Known for his tendency to show up, clean house, and then quickly disappear, "The Shadow" is in my opinion the most impressive Mr. Olympia to date. Bodybuilding took him off the streets of England and out of trouble—which doubtless played a part in his discreet show appearances and gritty persona. Though Lee Haney, the reigning champ prior to Dorian, was certainly huge, Yates took muscle mass to a whole new level. His brutal, heavy training style was a sight to behold, which is why his Blood and Guts training video, although 20 years old, still inspires budding bodybuilders to this day.

Yates also changed the game when it came to conditioning. Bodybuilders had always gotten ripped for shows, but Dorian popularized a level of leanness that judges had never seen before. His intense dedication was his secret. He rarely took time off and committed himself to meticulous, year-round clean eating. He ate few cheat meals and always tracked his calories and macros.
It's hard to get big and lean at the same time, but Yates proved that it's possible. It just takes devotion.

/ Arnold Schwarzenegger

His humble beginnings in Austria and his success on and off the stage makes Schwarzenegger one of the most inspirational bodybuilders of all time. He is renowned for his obsessive, single-minded focus on training and competition—a dedication that would serve him in other facets of his life. Like other "golden era" bodybuilders, he ignored warnings about overtraining and hit the gym hard for up to five hours per day. You've got to admire anyone with the drive to train so much.

After a record seven Mr. Olympia wins, he took his talents—and his physique—to Hollywood, starring in one film after another. He also served two terms as California's governor. Arnold is an incredible example of the drive and dedication. His willpower led him to great success in everything he tried.

Saturday, July 20, 2013

Blueberry Coconut Oatmeal

Oatmeal is perhaps the best-accepted of the grains in the bodybuilding and fitness community. Start your day with this recipe and stay smiling and strong all day! It contains healthy carbs for energy, and the coconut adds a healthy fat. You also get ample protein from the milk and protein powder. Enjoy your breakfast and the rest of the day will come easy!


  1. Mash up the banana, and then add oats, brown sugar, cinnamon, blueberries, and coconut flakes.
  2. Stir in milk, adding slowly while stirring and add protein powder; stir one more time.
  3. Serve immediately.
 Blueberry Coconut Oatmeal PDF (52.3 KB)

Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 289.5
Total Fat4.5 g
Total Carb49 g
Protein15 g

Tuesday, July 16, 2013

A Fish Story?

By Jim Stoppani Ph.D.

Hey Jim, you recommend fish oil in all of your trainers. Now I hear it might cause prostate cancer. What's up?
I've been getting bombarded the last few days on Twitter, Facebook, and Instagram by people who want to know whether or not omega-3 fats cause prostate cancer. This is due to a brand new study that suggests—or "confirms," depending on which headline you read—that they do.
Here's my take: This "study" is completely bogus. I'll get into the details in a second, but I wanted to be sure to call B.S. as quickly and clearly as possible. Sorry to be blunt, but it angers me when scientists publish weak statistical correlations that cause the media to get the public in a tizzy over the fake dangers of supplements.
Now that I have gotten that off my chest, let's take a closer look at what makes this phony news story stink to high heaven.

Wait, What Study? ///

The study in question, published in the Journal of the National Cancer Institute by researchers from the Fred Hutchinson Cancer Research Center, claims that men with higher blood levels of omega-3 fats had more than a 70 percent greater risk in developing high-grade prostate cancer, an almost 45 percent increase in the risk of low-grade prostate cancer, and almost a 45 percent increase in the risk for all prostate cancers. The lead author was quoted as saying, "We've shown once again that use of nutritional supplements may be harmful."
Note that he doesn't warn against eating salmon, which is also very high in omega-3 fats. No, he warns against supplements. And when he says "We've shown once again," he is referring to a 2011 study by the same researchers which concluded that men with the highest levels of the omega-3 DHA (docosahexaenoic acid) had 2.5 times the risk of developing high-grade prostate cancer compared to men with the lowest levels.
These are big conclusions for him to draw when numerous other studies have shown that omega-3 fats actually reduce the risk of cancers, including prostate cancer. For this one lab to find the complete opposite means that we should approach this study carefully and look closely at how its conclusions were reached. And sure enough, neither it nor the 2011 study stands up to basic criticism.

Something Smells Fishy ///

First off: On its face, the conclusions from this study don't match up with basic real-world medical stats. If omega-3 fats were causing prostate cancer, you would expect that countries with the highest fish intake would have the highest rates of prostate cancer. You would also expect that the countries with the lowest fish intake would have the lowest rates of prostate cancer. And yet the opposite is far closer to the truth.
But let's look at the flaws of this study in particular. For starters, the actual blood levels of omega-3 fats that separated the patients into groups were very small. The blood levels of omega-3 fats in the patients that were considered to have a higher risk of prostate cancer were 4.66 percent. The blood levels of omega-3 in the control group were 4.48 percent. That's a change of less than 0.2 percent! This is a miniscule difference and should be considered statistically insignificant. But if you run enough different statistical tests —and particularly if you're simply aiming to confirm your anti-supplement bias —you can eventually find one that helps you show "significance."
An equally glaring problem with the study is that the researchers did not give subjects omega-3 supplements, or even a diet high in fatty fish like salmon. All they did was take old data from previous studies, look at the level of omega-3 fats in the patients' blood, and run selective statistics to show that there was a relationship to the rate of prostate cancer. It did not determine how the levels were increased—very slightly increased—and yet the lead author jumped to the wild conclusion that omega-3 supplements are harmful.
This is called "correlation," and it does not prove a cause-and-effect relationship. It simply shows a relationship, and in this case, it's a pretty flimsy one. In fact, several prominent research scientists have already stated that they are surprised that this study by the Fred Hutchinson Cancer Research Center team was even published in the Journal of the National Cancer Institutebecause it was so flawed.

Up in Smoke ///

Here's another interesting relationship that the researchers found in their 2011 study, but which you won't hear them talking about. At the same time they were concluding that omega-3 fats somehow increased the risk of cancer, their stats indicated that men who smoke have a significantly lower risk of prostate cancer than non-smokers.
They also "discovered" in the new study that the men who had the highest blood levels of trans fat had a 50 percent reduction in the risk of prostate cancer!
Yes, that's trans fat—the most evil fat of them all. How could anyone believe that trans fats could reduce the risk of prostate cancer? It's even sillier than believing that omega-3 fats could increase the risk of prostate cancer.
So if you really listened to the conclusions of the two studies by the Fred Hutchinson Cancer Research Center, then you should avoid fatty fish like salmon and stop taking fish oil to keep your omega-3 fat levels low. Instead, eat packaged foods and dine at fast food restaurants to increase your trans fat intake, and after your meal, be sure to light up a cancer stick.
Sound like a smart plan? No, it doesn't. So don't listen to these clearly flawed "studies" that should never have been published in the first place. Do what you know works and keep supplementing with fish oil. It can increase muscle growth, aid fat loss, enhance joint health, boost brain function and mood, and reduce inflammation, all of which can help to reduce the risk of heart disease and many cancers. And that's just the short list of the benefits.

References (And I Use The Term "References" Lightly)

  1. Brasky, T. M., et al. Plasma Phospholipid Fatty Acids and Prostate Cancer Risk in the Select Trial. Journal of the National Cancer Institute. In press, 2013.
  2. Brasky, T. M, et al. Serum phospholipid fatty acids and prostate cancer risk: results from the prostate cancer prevention trial. Am J Epidemiol. 2011 Jun 15; 173(12):1429-39.

Treat Obesity With Probiotics

By Stephen Daniells Nutra Ingredients USA

"Our results indicate that probiotics are of potential therapeutic utility to counter obesity and diabetes" - Dr Hariom Yadav, et al.

A daily dose of probiotics may prevent weight gain and insulin resistance in mice, says a new study from scientists at the US National Institutes of Health (NIH) with implications for obesity and diabetes.

Daily consumption of the VSL#3 commercial probiotic product led to an increase in levels of the short chain fatty acid (SCFA), butyrate, which in turn stimulated the release of the appetite-suppressing hormone GLP-1 and reduced food intake and improved glucose tolerance in lab mice, according to findings published in The Journal of Biological Chemistry.

In an email to NutraIngredients-USA, lead author Hariom Yadav, PhD, from the National Institute of Diabetes and Digestive and Kidney Diseases at the NIH, said: "The novel finding of this study is that VSL#3 flora can increase butyrate production in the gut. We are now developing single strains that can produce higher butyrate levels, and can be used for designing new functional foods or medical formulations for obese and diabetics."

Probiotics and weight management

In 2006, Prof. Jeffrey Gordon and his group at Washington University in St. Louis reported in Nature (Vol. 444, pp. 1022-1023, 1027-1031) that microbial populations in the gut are different between obese and lean people, and that when the obese people lost weight their microflora reverted back to that observed in a lean person, suggesting that obesity may have a microbial component.

Dr Gordon and his group recently pushed back the scientific boundaries even further in this area. In an ‘elegant’ study, the St Louis-based scientists reported that probiotics in a yogurt did not colonize the gut microflora when studied in identical twins, but an additional study in mice revealed that ingestion of probiotic bacteria produced a change in many metabolic pathways, particularly those related to carbohydrate metabolism (Science Translational Medicine, Vol. 3, 106ra106).

The new study adds to this ever-growing and exciting area of research, noting that a blend of bacterial strains was associated with prevention of weight gain and insulin resistance in lab mice fed a high fat diet.

The product

The researchers used the VSL#3 product by Sigma Tau Pharmaceuticals, described by the company as a “potent probiotic medical food that delivers the highest available concentration of beneficial live bacteria of any probiotic in the world”. Four formulations are available, including capsules each with 112.5 billion live bacteria, packets each containing 450 billion live bacteria, double strength packets, and junior packets, each with 225 billion live bacteria.

Dr Yadav told us that, interestingly, his team's findings show that, while the current results relate to a medical food formulation, the changes to the gut microflora are similar to those reported previously for probiotic dietary supplements.

The VSL#3 formulations contain a combination of eight bacterial strains: Bifidobacterium breve, B. longum, B. infantis, Lactobacillus acidophilus, L. plantarum, L. paracasei, L. bulgaricus, and Streptococcus thermophiles.

Study details

Dr Yadav and his co-workers divided lab mice into low- and high-fat diet groups with or without additional probiotics for eight weeks.

Results showed that providing probiotics to the high-fat diet animals suppressed weight gain, equivalent to that of mice fed the low-fat diet. VSL#3 was also associated with smaller fat cell size, less fat deposition in the cells, lower blood glucose levels, and improved glucose and insulin tolerance, compared to the non-probiotic high-fat diet animals.

“VSL#3 significantly decreased the circulating levels of inflammatory cytokines i.e. IL-6, MCP-1 and TNF-a suggesting that VSL#3 reduced the inflammatory state that is often associated with obesity and insulin resistance,” they added. “These beneficial metabolic effects of VSL#3 were associated with a significant decrease in food intake.”

Additional study showed that GLP-1 levels significantly increased, with butyrate found to stimulate its release. 

“Our findings allow us to propose a model that might explain the VSL#3 mediated improved metabolic effects. Probiotics (like VSL#3) modulate the gut flora composition (i.e. decreased firmicutes and increased bacteriodetes and bifidobacteria) and lead to improved metabolic efficacy. The altered gut microbiota stimulates differential production of SCFAs (like butyrate) that in turn promote GLP1 secretion […] to improve metabolic health and protect from obesity and diabetes,” wrote the researchers.

“The possibility that dietary supplementation of probiotics can modify the gut flora and result in changes in levels of short chain fatty acids that promote release of hormones like GLP1 will further stimulate research aimed at understanding the mechanism of action of other beneficial probiotics.”

Source: The Journal of Biological Chemistry
Published online ahead of print, doi: 10.1074/jbc.M113.452516
“Beneficial metabolic effects of a probiotic via butyrate induced GLP-1 secretion”
Authors: H. Yadav, J-H. Lee, J. Lloyd, P. Walter, S.G. Rane

Source: http://mobile.nutraingredients-usa.c...y#.Ud7JUEG1GvI

Monday, July 15, 2013

Saturday, July 13, 2013

Reduce Type II Diabetes Risk With Coffee

By American Chemical Society Flex

Why do heavy coffee drinkers have a lower risk of developing Type 2 diabetes, a disease on the increase around the world that can lead to serious health problems? Scientists are offering a new solution to that long-standing mystery in a report in ACS' Journal of Agricultural & Food Chemistry..

Ling Zheng, Kun Huang and colleagues explain that previous studies show that coffee drinkers are at a lower risk for developing Type 2 diabetes, which accounts for 90-95 percent of diabetes cases in the world. Those studies show that people who drink four or more cups of coffee daily have a 50 percent lower risk of Type 2 diabetes. And every additional cup of coffee brings another decrease in risk of almost 7 percent. Scientists have implicated the misfolding of a substance called human islet amyloid polypeptide (hIAPP) in causing Type 2 diabetes, and some are seeking ways to block that process. Zheng and Huang decided to see if coffee's beneficial effects might be due to substances that block hIAPP.

Indeed, they identified two categories of compounds in coffee that significantly inhibited hIAPP. They suggest that this effect explains why coffee drinkers show a lower risk for developing diabetes. "A beneficial effect may thus be expected for a regular coffee drinker," the researchers conclude.

The authors acknowledge funding from the National Natural Science Foundation of China, the National Basic Research Program of China and the Chinese Ministry of Education.

- See more at:

Fish Oil Health Risk

From Science Daily

A second large, prospective study by scientists at Fred Hutchinson Cancer Research Center has confirmed the link between high blood concentrations of omega-3 fatty acids and an increased risk of prostate cancer.

Published July 11 in the online edition of the Journal of the National Cancer Institute, the latest findings indicate that high concentrations of EPA, DPA and DHA -- the three anti-inflammatory and metabolically related fatty acids derived from fatty fish and fish-oil supplements -- are associated with a 71 percent increased risk of high-grade prostate cancer. The study also found a 44 percent increase in the risk of low-grade prostate cancer and an overall 43 percent increase in risk for all prostate cancers.

The increase in risk for high-grade prostate cancer is important because those tumors are more likely to be fatal.

The findings confirm a 2011 study published by the same Fred Hutch scientific team that reported a similar link between high blood concentrations of DHA and a more than doubling of the risk for developing high-grade prostate cancer. The latest study also confirms results from a large European study.

"The consistency of these findings suggests that these fatty acids are involved in prostate tumorigenesis and recommendations to increase long-chain omega-3 fatty acid intake, in particular through supplementation, should consider its potential risks," the authors wrote.

"We've shown once again that use of nutritional supplements may be harmful," said Alan Kristal, Dr.P.H., the paper's senior author and member of the Fred Hutch Public Health Sciences Division. Kristal also noted a recent analysis published in the Journal of the American Medical Association that questioned the benefit of omega-3 supplementation for cardiovascular diseases. The analysis, which combined the data from 20 studies, found no reduction in all-cause mortality, heart attacks or strokes.

"What's important is that we have been able to replicate our findings from 2011 and we have confirmed that marine omega-3 fatty acids play a role in prostate cancer occurrence," said corresponding author Theodore Brasky, Ph.D., a research assistant professor at The Ohio State University Comprehensive Cancer Center who was a postdoctoral trainee at Fred Hutch when the research was conducted. "It's important to note, however, that these results do not address the question of whether omega-3's play a detrimental role in prostate cancer prognosis," he said.

Kristal said the findings in both Fred Hutch studies were surprising because omega-3 fatty acids are believed to have a host of positive health effects based on their anti-inflammatory properties. Inflammation plays a role in the development and growth of many cancers.

It is unclear from this study why high levels of omega-3 fatty acids would increase prostate cancer risk, according to the authors, however the replication of this finding in two large studies indicates the need for further research into possible mechanisms. One potentially harmful effect of omega-3 fatty acids is their conversion into compounds that can cause damage to cells and DNA, and their role in immunosuppression. Whether these effects impact cancer risk is not known.

The difference in blood concentrations of omega-3 fatty acids between the lowest and highest risk groups was about 2.5 percentage points (3.2 percent vs. 5.7 percent), which is somewhat larger than the effect of eating salmon twice a week, Kristal said. The current study analyzed data and specimens collected from men who participated in the Selenium and Vitamin E Cancer Prevention Trial (SELECT), a large randomized, placebo-controlled trial to test whether selenium and vitamin E, either alone or combined, reduced prostate cancer risk. That study showed no benefit from selenium intake and an increase in prostate cancers in men who took vitamin E.

The group included in the this analysis consisted of 834 men who had been diagnosed with incident, primary prostate cancers (156 were high-grade cancer) along with a comparison group of 1,393 men selected randomly from the 35,500 participants in SELECT. The National Cancer Institute and the National Center for Complementary and Alternative Medicine funded the research.

Also participating in the study were additional Fred Hutch scientists and researchers from the University of Texas, University of California, University of Washington, National Cancer Institute and the Cleveland Clinic.

Story Source:
The above story is reprinted from materials provided by Fred Hutchinson Cancer Research Center, via Newswise.
Note: Materials may be edited for content and length. For further information, please contact the source cited above.

Thursday, July 11, 2013

G-Fuel Purple Bomber

Step-1 (Blend) Step-2 (Pour) Step-3 (Enjoy)

G-Fuel (Pink Fusion), Energy/Protein Shake

G-Fuel (Pink Fusion), Energy/Protein Shake

1 large scoop of vanilla (fat free) frozen yogurt

1/2 scoop of G-Fuel (Pink Lemonade)

1 scoop of vanilla protein powder

3/4 cup of fresh strawberries

6oz of skim milk

3oz of water

3 ice cubes

Combine All Ingredients and Blend for 30 to 60 Seconds

Wednesday, July 10, 2013

G-Fuel (Purple Bomber), Energy/Protein Shake

G-Fuel (Purple Bomber), Energy/Protein Shake

1 large scoop of vanilla (fat free) frozen yogurt

1 scoop of vanilla protein powder

1/2 scoop of G-Fuel (Blue Ice)

1/2 cup of fresh blueberries

1 banana cut in pieces 

6oz of skim milk

3oz of water 

3 ice cubes

Combine All Ingredients and Blend for 30 to 60 Seconds

Tuesday, July 9, 2013

Join the G-Fuel Revolution

Breakfast on the Barbie

By Shannon Clark

If you're a barbecue fanatic, you'll be happy to know the Coleman is not just for burgers. There are many creative, delicious ways to enjoy your grill and not break the calorie bank. Exhibit A: breakfast!
I'm serious! Think outside the cereal box and fire up the grill. You'll be surprised how healthy, yummy, and easy it is to make breakfast on the barbecue. Here are 5 simple recipes to get you started. Once you feel comfortable cooking breakfast on the patio, you'll never look back!

/ Rise 'N' Shine Pizza

Guiltlessly enjoy pizza for breakfast. This version is full of fibervitamins CB-6 and Kcalcium, phosphorous, and selenium. It also has a great balance of carbs, proteins, and fats to help you start the day right.
  1. Whisk eggs and add diced vegetables.
  2. Bend edges of the pita to create a bowl.
  3. Brush both sides with olive oil and place on the grill, dome side down.
  4. Cook for 30-60 seconds or until golden and then flip.
  5. Pour egg mixture into the pita.
  6. Cook for 1-2 minutes or until eggs are nearly cooked.
  7. Add chopped turkey bacon slices, cheese, and green onion.
  8. Cook until cheese is melted and eat up!
Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 372
Total Fat18g
Total Carbs23.8g
 Rise 'n' Shine Pizza PDF (102 KB)

/ Ham-And-Cheese Breakfast Griller

Simple and delicious, a ham-and-cheese griller offers a great source of protein and calcium. Add Popeye's favorite veggie to enjoy an exhaustive list of vitamins and minerals like A, K, potassium, and iron. You'll be out the door quickly with a smile on your face, since you didn't force yourself through another bowl of bland oats.
  1. Brush one side of each piece of bread with a tablespoon of fat-free mayonnaise.
  2. Place bread and ham separately on the grill.
  3. Flip ham after 1-2 minutes, or until slightly crispy.
  4. Transfer ham slices, cheddar cheese, and spinach to one slice of bread. Then cover with second piece.
  5. Cook for 30-60 seconds or until cheese begins to melt, then flip. Cook for 30 more seconds to seal sandwich.
  6. Add mustard for additional flavor.
Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 340
Total Fat4.1g
Total Carbs45.2g

/ Grilled Parfait

Finally, a parfait that tastes as great as it looks! Skip the frozen berries and mushy granola and grill up something fresh. The colorful fruit means a delicious dose of fiber and antioxidants. Add some almonds and you'll also get healthy fats and protein.
  1. Slice the orange, grapefruit, and apple.
  2. Melt the margarine in the microwave and combine with cinnamon. Brush mixture over the fruit slices.
  3. Put fruit on a skewer and place on grill. Grill the fruit for 3-4 minutes per side, or until grill marks form.
  4. Remove from grill and cut into small, bite-sized pieces.
  5. Layer fruit with Greek yogurt and top with a sprinkle of almonds and dried coconut.
Nutrition Facts
Serving Size 3 Servings
Amount per serving
Calories 420
Total Fat13.3g
Total Carbs50.7g
 Grilled Parfait PDF (102 KB)

/ Stuffed Baked Apples

A healthy baked apple breakfast sounds too good to be true. Yet this sweet treat has it all: protein, carbs, and fiber. The cinnamon also helps keep your blood sugar levels stable.
  1. Combine the cinnamon and brown sugar.
  2. Place the cored apple in the mixture. Coat the apple, inside and out, and place on the grill.
  3. Cook for 3-4 minutes or until tender.
  4. Mix the Greek yogurt, protein powder, rolled oats, and walnuts until well mixed.
  5. Fill the baked apple with the mixture.
  6. Cover and cook for 1-2 minutes or until yogurt is heated.
Nutrition Facts
Serving Size 3 Servings
Amount per serving
Calories 393
Total Fat11.6g
Total Carbs51.6g
 Stuffed Baked Apples PDF (101 KB)

/ Grilled Banana French Toast

French toast is a classic breakfast favorite, but it's not really part of a healthy nutrition plan. With the right substitutions however, you can re-introduce it into your fit diet! Since this is a carb-heavy meal, try adding a few slices of turkey bacon or a protein shake for more balanced nutrition.
  1. Whisk eggs, egg whites, skim milk, cinnamon, and vanilla.
  2. Submerse both bread slices in egg mixture; place on the grill.
  3. Cook for 3-5 minutes, flip, and cook other side until desired crispiness is reached.
  4. Place sliced bananas on the grill. Cook for 1-2 minutes per side.
  5. Top French toast with banana slices. If you'd like additional toppings, try natural peanut butter and/or sugar-free maple syrup.
Nutrition Facts
Serving Size 4 Servings
Amount per serving
Calories 175
Total Fat2.6g
Total Carbs29.6g