Orange Banana Smoothie

• 1 small (6" to 6-7/8" long) banana
• ½ cup fresh-squeezed orange juice
• 2 Tbsp Splenda^®
• ½ tsp vanilla extract
• ¼ tsp cinnamon
• 1 scoop Medi-Weightloss Clinics^® Whey Protein Shake (vanilla)

Directions

1. In a blender, combine all the ingredients and blend until smooth.

Additional Notes

Add ice for a thicker shake.

Nutrition Facts
Serving Size: 1
Calories   135	Calories from Fat 9
% Daily Value *
Total Fat 1g	2%

	Saturated Fat 1g	5%
	Monounsaturated Fat 0g
	Polyunsaturated Fat 0g
	Trans Fat 0g

Cholesterol 12mg	4%
Sodium 50mg	2%
Potassium 358mg	10%
Total Carbohydrate 21g	7%

	Dietary Fiber 2g	8%
	Sugars 13g

Protein 11g

22%

Vitamin A	3%	Vitamin C	58%
Calcium	1%	Iron	0%

* The Percent Daily Values are based on a 2,000 calorie diet. Your values may change depending on your calorie ne

Borden’s Roasted Birds

by Ilaria Borden

• 3 Rock Cornish Game Hens
• 1/2 Onion Chopped
• 1/2 Green Pepper Chopped
• 3 Stalks Celery Chopped
• 2 T Olive Oil
• 1 T Basil
• 1 T Poultry Seasoning
• 1/2 T Kosher Salt
• 2 T Lemon Pepper

• Preheat oven to 375 degrees.
• Clean and dry hens.
• Evenly fill with vegetables.
• In a small bowl, mix the spices and olive oil.
• Place hens in a pyrex dish (size may vary depending on size on hens).
• Liberally rub the spice/oil mixture on hens.
• Place hens on center rack and cook for 1 hour or until a meat thermometer reaches an internal temp of 165 degrees.
• Remove hens from pyrex and set aside to rest.
• In a gravy separator pour all the juices/oil into and separate oil from juices.
• Discard of oil accordingly.
• May use juices as gravy but may add additional calories. Otherwise, chicken has tremendous flavor on own.

Serves 3-4 depending on size of hens.
Prep Time: 15 minutes, Cook Time 1 - 1 1/2 hours

Rosemary Almonds

by Catherine Salem


• 1 10oz can natural almonds
• 2 Tbls chopped fresh rosemary
• 1/2 tsp cayenne pepper
• 1 tsp brown sugar
• 1 tsp salt
• 1 Tbls melted butter

• Heat the oven to 350 degrees.
• Mix all the ingredients EXCEPT the almonds.
• Bake the almonds for about 10 minutes, until golden brown.
• Take out of the oven and mix with the other ingredients.
• Stir until the nuts are coated... let cool and ENJOY!!!

Serving size.. 1/4 cup
3.4 net carb... 171 calories... 15.1g fat

Portion Control Visuals

You are encouraged to use a scale but if you are eating away from home, there are some visual that will help you picture what a healhy searving looks like.

Divide your plate in half... then divide one half the plate in half again.
The original half plate section - veggies... the quarter plate sections should hold the protein and startch.


Other visuals:

3 oz of protein - about the size of a deck of cards

Bread = CD Jewel case

Baseball = small fruit

Size of your fist = Fruit or rice

4 dice = serving of cheese

Ping pong ball - Picture this as the size of healthy fat, like peanut butter or cream cheese

Healthy Flank Steak

Flank Steak,
Olive Oil,
Salt,
Pepper,
Seasoning

Approved Sauce -

2 tbsp horseradish
3 TBSP low fat sour cream

The importance of Planning Ahead

Plan out what and when you will eat.

Make a list of what you will need to go through the week.

Track your weight history and water

Grilled Turkey Burger

by Bill Deegan














• 1 lb Ground turkey meat 99% fat free
• 1/4 cup Egg beaters
• 1/2 tsp Black pepper
• 1 tsp Onion powder
• 1 tsp Garlic powder
• 1 tbsp Worcestershire sauce
• 2 tbsp Grated parmesan cheese
• 1 tbsp Pimento cheese
• 1 yellow onion

Directions
• In a mixing bowl combined turkey meat, egg beaters, black pepper, onion powder, garlic powder, Worcestershire sauce and Parmesan cheese. Mix well with hands and portion in to 4 equal parts.
• Form 4 patties and sprinkle with light salt & pepper.
• On a pre-heated grill which should be sprayed with cooking spray. Grill temperature should be 350-375 degrees. Cook 3-4 minutes per side or till temperature reaches 160 degrees. Let burgers rest for a few minutes to retain juices.
• Top turkey burger with 1 tbsp of pimento cheese spread and caramelized onions.

Tips: Adding the Worcestershire sauce and Egg beaters give the turkey burger great flavor and keeps the burger moist.

Makes 4 serving. 201 calories, 9g fat, 4.5 carbs, 33g protein, 380mg sodium