Hump Day Humor

Red Wine Compound Helps Heart, May Slow Aging

(HealthDay News) -- Resveratrol, a compound found in grapes, red wine, pomegranates and certain other foods, may protect the heart and slow the effects of aging, a new study suggests.

Tests in mice revealed that low doses of resveratrol mimic the effects of caloric restriction, diets with 20 percent to 30 percent fewer calories than a typical diet that have been shown to extend life span.

Previous research has shown that high doses of resveratrol prevent early death in mice fed a high-fat diet. This new study adds to those findings, showing that receiving low doses of resveratrol in middle age offers many of the benefits as a calorie-reduced diet.

"This brings down the dose of resveratrol toward the consumption reality mode. At the same time, it plugs into the biology of caloric restriction," co-senior author Richard Weindruch, a professor of medicine at the University of Wisconsin-Madison, said in a prepared statement.

"Resveratrol is active in much lower doses than previously thought and mimics a significant fraction of the profile of caloric restriction at the gene expression levels," co-senior author Tomas Prolla, a professor of genetics at the University of Wisconsin-Madison, said in a prepared statement.

The researchers found that resveratrol affected age-related gene expression changes in the heart tissue of mice. The study was published online this week in the Public Library of Science One.

"There must be a few master biochemical pathways activated in response to caloric restriction, which in turn activate many other pathways. And resveratrol seems to activate some of these master pathways as well," Prolla said.

DSM Nutritional Products of Switzerland and the U.S. National Institutes of Health funded the study.

Grilled Dijon Chicken

2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil

Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 314
Protein: 38 g
Fiber: 4 g
Carbs: 6 g
Fat Total: 15 g
Saturated Fat: 2 g

Shakeology FAQ

Lots of questions are coming in about Shakeology, so here are the main one's answered by Steve Edwards of Beachbody. BTW, it has passed the taste test of my hubby AND my 8-yr old!

Should I continue to take Activit, Peak Health, or other multi-vitamins along with Shakeology?
============================================
While Shakeology contains a lot of vitamins and minerals it's still recommended that you take a multi-vitamin, especially if you're working out. In fact, Shakeology will help increase the bioavailability of your vitamin if taken together. If you skip your vitamin your nutrient bases will still be covered but an active person especially doing a workout like P90X will always be struggling to meet the nutrients requirements placed on the body. Combining Peak Health Formula and Shakeology can keep you charging through even the most intense exercise program.
============================================
I already have some Meal Replacement. Should I throw it out and switch to Shakeology?
============================================
You shouldn't throw it out but Shakeology is a far more thorough formulation. Use your old Meal Replacement at times when you’re active or as a poor man's Recovery Formula. The higher sugar and lower fiber content of Meal Replacement make it better around the time you are exercising.
============================================
Can I take this and Results and Recovery Formula?
============================================
Yes but not together! Recovery Formula should only be taken during or after exercise when you've been exhausting your body's blood sugar. At any other time Shakeology would be your preferred option.
============================================
Should I still take an omega supplement?
===========================================
Yes as there is no EPA/DHA (the two omega fatty acids in fish oil) in Shakeology.
============================================
How about Cal/Mag?
============================================
One serving of Shakeology has 500 milligrams of calcium, meaning that you can cut your dosage of Cal/Mag in half. It's recommended that you take your Cal/Mag with Shakeology as it will help your body absorb its nutrients.
===========================================
There is no food coloring. How is one green and the other brown?
===========================================
The ingredients (herbal powders, grass powders, vegetable powders, and some fruit and berry powders) make color green. The base of chocolate blend is also green, but the chocolate and cocoa powders turn the color "chocolate".
===========================================
Why does the chocolate have more protein?
===========================================
The serving size for chocolate is 8 grams higher than for greenberry. The extra ingredients added for the chocolate blend (mostly chocolate powder and cocoa powder) add an additional 2 grams of protein for the serving size.
===========================================
Does this mean I don't have to eat any more veggies?
===========================================
Not that we recommend it but, yes, you could get away with skipping your veggies if your drink Shakeology daily. Keep in mind that you still need to fill out the rest of your caloric needs and veggies are the best source of both nutrients and fiber you can eat. The healthiest diets will still contain vegetables.
==========================================
What kind of protein is it made with?
==========================================
The primary source of protein is from whey, which comes from milk. Whey is one of the most bioavailable protein sources. Translation: it speeds to its work of repairing your muscles and its amino acids are readily used by your body.
=========================================
Is it a good source of fiber?
=========================================
At 3 grams per 140 calories Shakeology is a balanced source of fiber. More importantly, its fiber sources are varied, coming from apple pectin, flax, chia meal, and yacon. The latter also happens to be one of the best prebiotic sources known to man.
========================================
Can I drink this right before a workout?
========================================
Shakeology would be much better than a meal prior to working out. If it's immediately before, however, you’d be better served by something with more sugar and less fiber for rapid absorption, such as Recovery Formula or Meal Replacement.
========================================
Can I drink this right after a workout?
========================================
Again, it's better than many other options available but less perfect than something designed primarily for this purpose, such as Recovery Formula.
========================================
Does it contain caffeine?
========================================
Shakeology contains no caffeine. It does contain green tea extract but the caffeine has been removed.
========================================
Is it vegetarian?
========================================
The only non-vegetarian ingredient is whey protein, which comes from milk.
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I am a diabetic. How will it affect me?
========================================
We aren't your doctor so we can't give you an official word on this but we're working on trying to get Shakeology approved by the American Diabetes Association.
=========================================
Can I give it to my kids?
========================================
Once again, we're in a legal realm, which we're working on. But considering that kids are approved to eat Ding Dongs and Cocoa Puffs and whatever other godforsaken junk we're pretty certain that it will clear the regulatory radar.
=======================================
What about pregnant and nursing mothers?
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And, again, we may run into legal stumbles but c'mon, this stuff is nothing but healthy natural foods.
=======================================
Can I mix this in with food I'm cooking/baking?
========================================
While possible, cooking would upset the nutrient balance of Shakeology's ingredients and it's highly recommended that you drink it at room temperature or cooler.
========================================
Will it mix OK in my shaker cup?
========================================
Shakeology mixes at least as well as most meal replacement shakes and can be hand mixed easily. For a drive-in style creamy shake, however, a blender is preferred.
========================================
Do you have any recipes for Shakeology?
========================================
We sure do! The web site at www.shakeology.com has several listed.

Hump Day Humor

Half-hearted

Have you ever woke up one morning, intending to workout, but just not feeling like it?

That is EXACTLY how I feel today...right now. I'm in my last 2 weeks of my program, ChaLEAN Extreme, and my rest day is already calling my name. Being in the throws of PMS doesn't help either.

So what do I do? Do I stay here, lying in the bed, drinking my coffee? Or do I get my booty up and push play?

Hmmmm...decisions, decisions.

Here is how my mind works: I could stay here...actually, very easily go back to sleep. I could tell myself that I'll work out later...reverse psychology at it's finest...knowing that I really won't get the chance. OR I can get off my rear, get changed, and do something good for myself. Even if my workout is half-hearted, it is better than NO WORKOUT AT ALL!!!!!!!!

Reality...I don't feel like BRINGING IT every day. How can anyone feel like that EVERY day? If they say that they do, they are lying.

Ok...decision made. I'm going to Push Play!!!!!

Team Beachbody Oatmeal Raisin Cookies

1-1/4 cup whole grain flour
1 cup oats (preferably rolled oats, but instant oatmeal is okay)
1/2 tsp. baking soda
1/3 cup (1/3 scoop) vanilla protein powder
3/4 cup thawed apple juice concentrate
1/2 cup applesauce
1/2 cup raisins, dried cranberries, cherries, and/or blueberries

Preheat oven to 350 degrees.

Combine flour, oats, baking soda, and protein powder. In a separate bowl, mix apple juice concentrate and applesauce. Stir the wet mix into the dry mix. Fold in raisins. Drop batter by the spoonful onto a lightly sprayed baking sheet. Bake for 10 to 15 minutes, or until lightly browned.

Nutrition 911: Here's the straight 411, so you can avoid a dietary 911

By Beachbody's Steve Edwards

We hear a lot about nutrition on TV these days. Carbs, net carbs, impact carbs, trans fats, and essential fats . . . and on and on. Yet studies show that this information goes way over most people's heads. In fact, it seems like most people have forgotten what they learned back in eighth grade nutrition class—at least those who had a nutrition class. Nowadays, most people get through school having taken no nutrition class at all. With world obesity rates at an all-time high, we're obviously on the wrong track. After all, what good is hearing that a food contains "healthy omegas" when you don't know what fatty acids are?

But we've all got to eat, so someone needs to teach us. Let's forget about Nutrition 101. There's no time for math. Let's break it down even simpler than that. Maybe we'll call it Nutrition 1. All we want to do is get you out of the supermarket with some idea of what you just bought. With society headed in its current direction, this 411 on nutrition is more of a 911, so let's call it that—a bit more impactful than Nutrition 1 and maybe not as patronizing. It's like traffic school but for nutrition. You don't need to win the Indy 500. You just need to get yourself around town safely. You've been cited for poor eating habits. You can pay the fine and endure a chronic disease, or you can take Nutrition 911 and get your health back. Are you ready for class?

Hello, class. I'm Professor Edwards, but you can call me Steve. Forget hierarchal labels; this is no dull SAT preparedness course. We're sticking to just the things you'll want to know to keep you healthy—hey, you, in the back. Stop shooting spitballs at Mr. Kroc! Give me that thing. What's your name, son? Okay, Carl, one more slipup and you're back on the bypass waiting list. It seems like the situation is direr than I thought, so let's get straight to it.

We're here to talk about food. This is the stuff we eat that enables us to live. You in the clown suit with the big red wig, stop laughing. This is a lot more important than it sounds! If we understood food, we wouldn't be here. You see, we also eat a lot of stuff that's not food but that comes with our food. Some of it we're supposed to eat, things like fiber in plants. But many companies also add things to food that aren't food at all, stuff like color, flavors, and things to make the food last longer while it sits on a shelf waiting for you to buy it. These added ingredients have no nutritional value. We also eat other additives that are sort of food. These are altered from their natural state to change the way food tastes and to make food more addictive. Stuff such as HFCS (high fructose corn syrup) falls into this category. And more often than not, these things are bad for you—yes?

Why do they do this, you ask? That's a very good question, Michael, but we can't answer that here. This is Nutrition 911. Politics 911 is in the other room. And, please, turn off that camera. Learning to distinguish foods that have additives, or may have them (as it's not always clear), will help you make better choices when deciding what you should and shouldn't eat.

Nutrient values are based on the parts of food that your body can use. In packaged foods, these values can be found on the food label. They break down what you are eating into various components. These various components are vitamins, minerals, proteins, fats, and carbs. Nutrients have something called calories. Most of us know what these are because we blame them for making us fat, but, in fact, they are just a measurement for the energy in food that our bodies can then turn into energy.

If you've ever glanced at the package of something you're eating you know this, but you may not know how to make sense out of it. That is the goal of this class. When we're finished, you'll be able to understand how to decipher a food label and a supplement label, and how to navigate a grocery store and not feel overwhelmed. We'll also cover how to eat in restaurants and how to best avoid the insidious ingredients referenced above. So let's take a look at how this class will be structured.

The syllabus

Today is just an introduction to explain why we're in this class. We're going to look at the very basics of nutrition—the very basics, real "duh" kind of stuff that I hope most of you know. Words like food, water, vitamins, and supplements are a normal part of our language. We hear about these things every day and consume them to live, but most of us lack a big-picture understanding of how the entire process is supposed to work.

Next, we'll take a look at the things you hear on TV and see at the market. We'll analyze slogans like "organic," "low carb," "omega rich," and so forth and discuss just why we need to know this, or whether we'd be better off ignoring it.

Then we'll take a closer look at food labels. These are less difficult to understand than you probably think. If they seem confusing, it's because they're designed that way. But when we're finished, you'll be able to scan a label and tell whether or not you should buy something in 15 seconds or less.

We'll follow this with a simple yet thorough analysis of just what you should eat. You'll see that once you know how to wade through the marketing jargon, it's not as difficult as it seems.

Subsequent classes will cover subjects such as sweeteners, desserts, alcohol, caffeine, and water; the best and worst foods in the world; how to navigate a supermarket; and how to order in restaurants. When we're finished, you'll have a simple yet thorough understanding of the eating process. It's not rocket science. It is, however, science. But don't worry. Once you learn to weed out all the fancy words, it's not all that complicated. We've been eating, well, forever. Science has actually made it more difficult for us to understand. Therefore, the aim of this class is to help you wade through all that pesky science—especially the research that's been skewed by marketers—and to get back to basics.

Lesson #1: What we consume

If you ask someone what they eat, they'll probably answer, "Food." As we discussed above, that answer would be incomplete. We also eat water—okay, drink, but whatever. In fact, let's use the word consume because we don't have a preconceived notion about it. Everything we put into our mouths makes up who we are, whether it's food, water, beer, drugs, vitamins, dirt, or whatever. Don't discount dirt because it's actually healthier than a lot of things we eat. It's even healthier than many things we call food. In fact, a recent study concluded that kids who ate dirt were healthier than those who weren't allowed to eat dirt.* Soil is organic, meaning it contains living matter (or once-living matter). In the study, kids eating dirt developed stronger immune systems. While this makes sense, I think this study shows more than anything else just how bad our diets have become. But hey, look at me, I'm rambling. The point of this lesson isn't to discuss eating dirt. It's to discuss food. So let's get back on track.

We've briefly discussed food, so let's touch on water. It's the most important thing we consume, yet all that most of us think about it is whether or not it's polluted. We need to drink a lot of it, as it makes up around 70 percent of our body weight. But we also get water from things that aren't water, like foods, beer, wine, sodas, coffee, and tea, so it's hard to know how much we need. "They" ubiquitously tout that we need 6 to 8 glasses a day, but that varies depending on what we are doing and what else we've consumed. When we don't drink enough water we can become dehydrated, which is a serious condition in its latter stages, but even in its early stages, it inhibits bodily functions and can make us hungrier than we should be. We need to drink some amount of plain water because drinking our calories can become a dangerous habit, which we'll cover in depth at a later date.

Our society has become increasingly dependent on something else we consume: drugs. These also need to be considered as a part of our diets. Some drugs are helpful, some are necessary, and some can be lifesaving. But drugs alter our bodily processes and should only be taken when absolutely necessary. Ah, apparently the little butterfly hovering over Jack is arguing that drugs are good because they help us sleep, wake up, feel good all the time, and have fun. True, we like our drugs; I'm just saying that we should be careful about how we use them. It's possible we're not supposed to feel that good all of the time, but that should be discussed in sociology class. Here, we're only interested in how they affect your diet. And wake Jack up, would you? I don't think he needed your help after eating that Big Cheeseburger for lunch, which is the point I was trying to make in the first place.

I mentioned drugs because people often confuse them with supplements. This is probably because they both come in pill form. But they are very different. Supplements are technically called food supplements, meaning that they are made from food (or at least come from something that naturally occurs in food). Supplements are, essentially, condensed nutrients. So a supplement will only work in your body's natural pathways the same way foods work. The upside to this is that it means that supplements are very safe. The downside is that a supplement cannot work the same way as a drug, no matter what it claims.

Does that mean supplements are worthless? Not at all. By supplementing your diet with the proper nutrients, you can enhance your health. But there should always be some reason behind your supplement regimentation. A good example of this rationale is taking a vitamin supplement when you're dieting. Less calories means less nutrients, so adding basic nutrition in this case makes a lot of sense. There are many examples, which we'll cover later.

Then there's alcohol. Is alcohol a drug or is it a food? It's sort of both, so we'll look at it in depth later. Alcohol comes from a reaction of food when it's rotting. This natural process creates something that behaves as a drug. The difference between alcohol and pharmaceutical drugs is that alcohol has calories—a lot of them. And other than its drug effect, it has no nutrient value. So it's easy to see how it could interfere with you keeping your diet balanced (whatever that means—again, you'll learn it later). Alcohol often comes in food products, such as wine and beer, and food products do have a nutrient value. But because of its high caloric value and low nutrient value, the amount of alcohol in your diet should be limited.

In conclusion

I hope most of you know everything we've gone over today. With the obesity epidemic like it is, one can never be too sure of anything. We have become a nation of terrible eaters, and we're paying the price. To recap, everything we put in our mouths counts toward our diets, whether it's food, beer, mouthwash, a One A Day vitamin, Paxil, or a Twinkie. If we want to be healthy, most of what we consume should be water. Next should be foods that consist of mainly carbohydrates, proteins, and fats from as close to nature as we can get them. We should limit the number of calories that we drink. We should take supplements to make up for nutrient deficiencies, which can be caused by dieting, exercising, or eating bad foods. We should limit our drug intake, as these, too, are part of our diets. This is the "duh" stuff, which I hope you all understand. I know it's too basic to help you change your diet much, but trust me, we'll get there. Things should be more interesting as we build on this foundation.

There's the bell. That's all the time we have today.

Happy St. Patty Day!

Forget the beer...have a Shakeology instead!

Baby Steps Add Up

To all parents of children with ADHD and/or Sensory Integration Disorder,

HANG IN THERE!!!!!

It really is true that the baby steps add up. When living it daily, it is sometimes hard to see the positive progression.

Our son has been receiving occupational therapy twice a week for the past 6 months. To additionally help with his coordination and ability to focus, he is in karate and swimming.

Well, he hasn't had swimming for the past 2 months because of the weather. This past Saturday was his first time back in the pool.

I was astounded!

Right out of the gate, he was suddenly able to coordinate his arms strokes and breathing! He couldn't do that 2 months ago!!!!!! I am sooooo proud of him!!!!

So, stay strong, parents, and know that whatever therapy you are having your child receive WILL pay off over time.

Homemade Sour Cream

Recommended by the National Heart, Lung, and Blood Institute

2 Tbsp. skim milk
1 Tbsp. lemon juice
1 cup low-fat cottage cheese

Place all ingredients in a blender, and combine on medium-high speed until smooth and creamy. Yields eight 2-1/2 Tbsp. servings.

Preparation Time: 5 minutes
Nutritional Information: (per serving)
Calories: 27
Sodium: 117 mg
Calcium: 24 mg
Cholesterol: 2 mg

The Truth About Belly Fat

Beachbody Tip: Why Strength Train?

By Kathy Smith

Still not convinced you should strength train? Here's a good reason. After the age of 30, we all lose a quarter pound of muscle mass each year. Yikes!

With less muscle, our metabolism slows down and we gain fat—averaging about 15 pounds a decade. While muscle is metabolically active (each pound of muscle burns approximately 35 to 50 calories per day), stored fat is not, burning far fewer calories. The more muscle you have, the more calories you burn throughout the day, whether you're walking, vacuuming . . . even sleeping!

What's more, while aerobic activity burns fat during exercise, weight training utilizes fat hours after exercising, so your metabolism stays slightly elevated for a longer period of time following a strength-training session than following an aerobic workout.

Hump Day Humor

Shakeology's Amazing Benefits

Come hear all about it tonight!!! Link to register is in the right sidebar.

Shakeology is wonderful, particularly if you are struggling with your nutrition. It's "insurance" in a drink...a yummy drink! Order here:
http://tinyurl.com/gofitcoachShakeology!

St. Patty's Potato Patties

3/4 cup whole wheat flour
2 Tbsp. butter, chilled
1/4 tsp. salt
1/2 tsp. baking powder
1-1/2 cups mashed potatoes (leftover mashed potatoes work great)
1 Tbsp. fat-free half-and-half or low-fat milk (if needed)
Canola cooking spray
1 Tbsp. canola oil

Add flour to medium bowl. Using a plastic knife, cut the butter into small pieces and add to the flour. Use a pastry blender to cut the butter into the flour until granules have formed. Measure the salt and baking powder and add to the flour mixture; stir well with fork. Measure and mix in mashed potatoes. Knead mixture in the bowl with your hands, incorporating as much of the flour mixture into the mashed potatoes as you can. Add a tablespoon of fat-free half-and-half or milk, if needed, to make the mixture into a dough. Roll out the dough on a floured board, using a rolling pin, till about 1/2 inch thick. Cut dough into circles using a 3-inch round biscuit or cookie cutter.

Heat nonstick griddle or skillet over medium heat. Lightly grease bottom of pan with canola oil (or canola cooking spray). Add potato cakes to pan, spraying tops with canola cooking spray. When bottoms are nicely browned, flip cakes over with spatula to brown other side. When the underside is browned, remove cakes to serving plate.

Serving suggestion: Although it's not called for in the original recipe, these cakes are delicious when you sprinkle grated cheddar cheese over the top while the second side is cooking. By the time the second side has browned, the cheese is melted! Makes 10 mini cakes (about 5 servings).

Nutritional Information: (per serving)
Calories: 187
Protein: 4 g
Fiber: 2 g
Carbs: 25 g
Fat Total: 6 g
Saturated Fat: 3.5 g

2010 Coach Summit

I've been asked by several people about the trip that I'm taking to CA next month. Behold! I'm so excited!!

ChaLEAN Extreme Motivation

Think your metabolism is slow? It is NOT in your head! Listen to this and change your life TODAY!!!!!! I LOVE this program!

Hump Day Humor

P is for Protein

Ah...good ol' protein...we all love it, don't we? But why do we need it?

Protein has many functions in our body. It is needed for growth and repair of body tissues. It forms the most vital parts of our structures: skin, muscle, bone, organs, ligaments, tendons. It has regulatory roles with our hormones, antibodies, fluid balance. It is needed for energy.

It is imperative that we get enough protein in our daily diets. There is a formula to figure out what your need is:
1. Find the desirable weight for a person your height.
2. Change the pounds to kilograms (divide pounds by 2.2)
3. Multiply kilograms by 0.8 g/kg

This will give you the amount of grams you should have minimally per day. Of course, the need increases based on your fitness regime and other health factors.

Too little protein can eventually lead to malnutrition. Too much can actually lead to deficiencies in other nutrients, plus the excess will be stored as fat. It is best to balance our protein selection to 1/3 or less from animal sources and the rest from plants. Below are "some" vegetable protein sources.

Description	Weight (g)	Measure	Content per Measure (g)
Alfalfa seeds, sprouted, raw	33	1 cup	1.32
Artichokes, (globe or French), cooked, boiled, drained, without salt	120	1 medium	4.18
Asparagus, canned, drained solids	72	4 spears	1.54
Asparagus, cooked, boiled, drained	60	4 spears	1.55
Asparagus, frozen, cooked, boiled, drained, without salt	180	1 cup	5.31
Avocados, raw, California	28.35	1 oz	0.60
Avocados, raw, Florida	28.35	1 oz	0.45
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Beans, baked, canned, with franks	259	1 cup	17.48
Beans, baked, canned, with pork and sweet sauce	253	1 cup	13.43
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Beans, Cowpeas (Blackeyes), immature seeds, boiled, without salt	165	1 cup	5.23
Beans, Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	170	1 cup	14.43
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Beans, great northern, mature seeds, cooked, boiled, without salt	177	1 cup	14.74
Beans, Kidney beans, red, mature seeds, canned	256	1 cup	13.44
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, Lima beans, large, mature seeds, canned	241	1 cup	11.88
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Beans, Mung beans, mature seeds, sprouted, cooked, boiled, without salt	124	1 cup	2.52
Beans, Mung beans, mature seeds, sprouted, raw	104	1 cup	3.16
Beans, Navy beans, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Beans, Pinto beans, mature seeds, cooked, boiled, without salt	171	1 cup	14.04
Soybeans, mature cooked, boiled, without salt	180	1 cup	22.23
Soybeans, green, cooked, boiled, drained, without salt	172	1 cup	28.62
Beans, Snap beans, green, canned, regular pack, drained solids	135	1 cup	1.55
Beans, Snap beans, green, cooked, boiled, drained, without salt	125	1 cup	2.36
Beans, White beans, mature seeds, canned	262	1 cup	19.02
Beet greens, cooked, boiled, drained, without salt	144	1 cup	3.70
Beets, canned, drained solids	170	1 cup	1.55
Broccoli, raw	88	1 cup	2.62
Broccoli, cooked, boiled, drained, without salt	156	1 cup	4.65
Beets, cooked, boiled, drained	170	1 cup	2.86
Beets, cooked, boiled, drained	50	1 beet	0.84
Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt	170	1 cup	2.65
Cabbage, Chinese (pe-tsai), cooked, boiled, drained, without salt	119	1 cup	1.79
Cabbage, cooked, boiled, drained, without salt	150	1 cup	1.53
Cabbage, raw	70	1 cup	1.01
Cabbage, red, raw	70	1 cup	0.97
Cabbage, Savoy, raw	70	1 cup	1.40
Carrots, baby, raw	10	1 medium	0.08
Carrots, cooked, boiled, drained, without salt	156	1 cup	1.70
Carrots, frozen, cooked, boiled, drained, without salt	146	1 cup	1.74
Carrots, raw	110	1 cup	1.13
Cauliflower, cooked, boiled, drained, without salt	124	1 cup	2.28
Cauliflower, frozen, cooked, boiled, drained, without salt	180	1 cup	2.90
Cauliflower, raw	100	1 cup	1.98
Celery, cooked, boiled, drained, without salt	150	1 cup	1.25
Celery, raw	120	1 cup	0.90
Corn, sweet, white, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, canned, cream style, regular pack	256	1 cup	4.45
Corn, sweet, yellow, canned, vacuum pack, regular pack	210	1 cup	5.06
Corn, sweet, yellow, cooked, boiled, drained, without salt	77	1 ear	2.56
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	164	1 cup	4.51
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	63	1 ear	1.96
Cucumber, peeled, raw	119	1 cup	0.68
Cucumber, with peel, raw	104	1 cup	0.72
Dandelion greens, cooked, boiled, drained, without salt	105	1 cup	2.10
Endive, raw	50	1 cup	0.63
Garlic, raw	3	1 clove	0.19
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Lettuce, cos or romaine, raw	56	1 cup	0.91
Lettuce, iceberg (includes crisphead types), raw	55	1 cup	0.56
Lettuce, looseleaf, raw	56	1 cup	0.73
Mushrooms, canned, drained solids	156	1 cup	2.92
Mushrooms, cooked, boiled, drained, without salt	156	1 cup	3.39
Mushrooms, raw	70	1 cup	2.03
Mushrooms, shiitake, cooked, without salt	145	1 cup	2.26
Mushrooms, shiitake, dried	3.6	1 mushroom	0.34
Mustard greens, cooked, boiled, drained, without salt	140	1 cup	3.16
Okra, cooked, boiled, drained, without salt	160	1 cup	2.99
Okra, frozen, cooked, boiled, drained, without salt	184	1 cup	3.83
Olives, ripe, canned (small-extra large)	22	5 large	0.18
Onions, cooked, boiled, drained, without salt	210	1 cup	2.86
Onions, dehydrated flakes	5	1 tbsp	0.45
Onions, raw	110	1 whole	1.28
Onions, spring or scallions (includes tops and bulb), raw	100	1 cup	1.83
Parsley, raw	10	10 sprigs	0.30
Parsnips, cooked, boiled, drained, without salt	156	1 cup	2.06
Peas, edible-podded, cooked, boiled, drained, without salt	160	1 cup	5.23
Peas, edible-podded, frozen, cooked, boiled, drained, without salt	160	1 cup	5.60
Peas, green, canned, regular pack, drained solids	170	1 cup	7.51
Peas, green, frozen, cooked, boiled, drained, without salt	160	1 cup	8.24
Peas, split, mature seeds, cooked, boiled, without salt	196	1 cup	16.35
Peppers, hot chili, green, raw	45	1 pepper	0.90
Peppers, hot chili, red, raw	45	1 pepper	0.90
Peppers, sweet, green, cooked, boiled, drained, without salt	136	1 cup	1.25
Peppers, sweet, green, raw	149	1 cup	1.33
Peppers, sweet, green, raw	119	1 pepper	1.06
Peppers, sweet, red, cooked, boiled, drained, without salt	136	1 cup	1.25
Peppers, sweet, red, raw	119	1 pepper	1.06
Potato pancakes, home-prepared	76	1 pancake	4.68
Potato, baked, flesh and skin, without salt	202	1 potato	5.05
Potatoes, baked, flesh, without salt	156	1 potato	3.06
Potatoes, boiled, cooked in skin, flesh, without salt	136	1 potato	2.54
Potatoes, boiled, cooked without skin, flesh, without salt	135	1 potato	2.31
Potatoes, boiled, cooked without skin, flesh, without salt	156	1 cup	2.67
Potatoes, hashed brown, home-prepared	156	1 cup	3.78
Pumpkin, canned, without salt	245	1 cup	2.70
Pumpkin, cooked, boiled, drained, without salt	245	1 cup	1.76
Radishes, raw	4.5	1 radish	0.03
Spinach, canned, drained solids	214	1 cup	6.01
Spinach, cooked, boiled, drained, without salt	180	1 cup	5.35
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	190	1 cup	5.97
Spinach, raw	30	1 cup	0.86
Squash, summer, all varieties, cooked, boiled, drained, without salt	180	1 cup	1.64
Squash, summer, all varieties, raw	113	1 cup	1.33
Squash, winter, all varieties, cooked, baked, without salt	205	1 cup	1.82
Squash, winter, butternut, frozen, cooked, boiled, without salt	240	1 cup	2.95
Sweet potato, canned, syrup pack, drained solids	196	1 cup	2.51
Sweet potato, canned, vacuum pack	255	1 cup	4.21
Sweet potato, cooked, baked in skin, without salt	146	1 potato	2.51
Sweet potato, cooked, boiled, without skin, without salt	156	1 potato	2.57
Tomatoes, red, ripe, canned, stewed	255	1 cup	2.42
Tomatoes, red, ripe, canned, whole, regular pack	240	1 cup	2.21
Tomatoes, red, ripe, raw, year round average	180	1 cup	1.53
Tomatoes, red, ripe, raw, year round average	17	1 cherry tomato	0.14
Tomatoes, red, ripe, raw, year round average	123	1 tomato	1.05
Tomatoes, sun-dried	2	1 piece	0.28
Tomatoes, sun-dried, packed in oil, drained	3	1 piece	0.15
Watermelon, raw	286	1 wedge	1.77

Deep Dish Artichoke Tomato Pizza

1 cup marinara sauce
1/4 tsp. oregano
1/4 tsp. Italian seasoning
1/4 tsp. black pepper
1/4 tsp. crushed red pepper
1/4 tsp. garlic powder
6 marinated artichoke hearts
1/4 medium onion, thinly sliced
5 large button mushrooms, thinly sliced
1/4 cup sliced black olives
1 cup tomatoes
1/2 (8 oz.) package low-fat mozzarella cheese

Spread a thin layer of sauce over dough. Sprinkle with herbs and seasonings. Add the artichokes, olives, onions, black olives, and tomatoes. Sprinkle with cheese if desired. Cook until bottom of crust is golden, then broil for about one minute to melt cheese until golden and bubbly. Serves 5.

Vegan version: Use soy mozzarella cheese, or no cheese at all..

Enjoy this delicious pizza on Whole Wheat Pizza Crust.

Preparation Time: 20 minutes
Cooking Time: 30 minutes
Nutritional Information: (per serving)
Calories: 404
Protein: 19 g
Fiber: 11 g
Carbs: 54 g
Fat Total: 15 g
Saturated Fat: 3 g