Nutrition Info: Helpful Hints Drink a minimum of 1 gallon of water daily Eat 5-7 small meals throughout the day DON’T CUT THE CARBS , include healthy carbs such as oats, brown rice, yams and whole grains INCLUDE protein with every meal Keep a small amount healthy fats in your diet, such as fish oils, natural peanut butter, olive oil and nuts Give your nutritional program time to work, there is no quick fix Keep a daily journal of what you eat, how you feel, energy levels throughout the day, and anything that will help keep you motivated Allow yourself 1 planned cheat meal or cheat day per week Avoid putting yourself in a situation that you know might cause you to fall off the wagon. Have a plan ahead of time with how you are going to deal with these moments. Be sure your doing this for yourself and yourself only Create a support system of family and friends ( I am always here to listen as well. J)  Healthy Recipes 1. PROTEIN PANCAKES     Blend together 4 egg whites, 2 tblsp whole wheat pancake mix, 1/4 cup oats, dash of cinnamon and nutmeg, splash of vanilla, 1/4 cup 1% cottage cheese, and splenda to taste if desired. Once blended, it makes 3 pancakes. Cook over medium heat in a pan sprayed with fat free cooking spray. Top with berries or sugar free maple syrup! YUMMY   2. SPLENDA GLAZED ALMONDS     Take 1 bag of almonds (raw/unroasted) and heat oven to 400 degrees. Wet almonds in pot and pour water out. Put almonds on pam covered cookie sheet. Pour abbot 3/4 cup splenda over almonds and mix. Pour on some more splenda so each almond is liberally covered. Put in oven for 20 minutes. Keep an eye on them so they don't burn, the more they are toasted the more they taste like candy !   3.PEANUT BRITTLE PROTEIN SHAKE     2 scoops Vanilla Protein Powder, 2 tblsp sugar free instant butterscotch pudding mix dry, 1 tbslp all natural peanut butter, 8 oz water, 6 ice cubes, Blend, and enjoy.   4.BBQ Chicken Pizza     You need 4 ozs cooked chicken thinly sliced, 1 thin slice onion, 1/3 cup low fat mozzarella cheese, 2 tblsp low sugar BBQ sauce, 1 whole wheat or Low carb Tortilla. Now layer chicken, onion slice, cheese, and bbq sauce on the tortilla. Bake at 350 degrees for about 3-5 minutes or until crust is crisp.   5.SWEET POTATO FRENCH FRIES     Take 2 sweet potato's and cut into French fry strips. Line a baking sheet with tin foil and spray with fat free butter flavor cooking spray. Put French fries in baggie with any type of seasoning you want to season them with and 1-2 tsp of extra virgin olive oil. Line fries on pan and bake at 425 degrees for 25 minutes or until desired crispiness.   6. APPLE TOFFEE OATMEAL     Cook 1/2 cup oatmeal as directed on package. Place 2 toffee flavored tea bags in oats while it is cooking. Once the oatmeal is done remove the tea bags. Now mix in 2 packets of splenda and 1 tsp apple spice.  Serve hot and top with spray butter.   7.EGG WHITE FAJITA    Scramble 5 egg whites in a pan with fat free cooking spray. Put 1 slice low fat cheese on whole wheat wrap and heat in microwave for 15 seconds. Then put salsa, 1 tblsp fat free sour cream, and egg whites on wrap and roll up.  Add any veggies you like in this wrap!   8. TURKEY MEATLOAF  (MAKES 5-6 SERVINGS)     Ingredients you need are: 1 lb lean ground turkey, 1 small onion chopped, 1/2 cup uncooked oatmeal, 1/2 cup low carb bbq sauce, 1 medium tomato pureed, 3 egg whites, 1 tsp cumin, 1 tsp fresh garlic minced and 1 tsp black pepper.     Preheat oven to 400 degrees. Mix all ingredients together in a large bowl. Shape into a loaf and place in a baking pan that has been lightly sprayed with cooking spray. Bake for one hour and serve. You can also use this recipe for meatballs! 9. BANANA CREAMSICLE DELIGHT     Place the following ingredients in a blender and blend on high setting until smooth. Blend 1 scoop protein powder, 3/4 cup vanilla soy milk (low sugar), 1/4 cup orange juice, 1/3 banana, and 1 tsp flaxseed oil.   10. TURKEY TACO BOWL     Cook 1 lb 99% fat free ground turkey with low sodium taco seasoning and divide into 4 servings. For each serving add 1/4 cup black beans, 1/4 cup corn, green peppers, tomatoes, onions,  and 1/4 cup brown rice. Mix together in a bowl and enjoy a low carb turkey taco bowl ! Turkey Taco Wraps 1 lb. 99% fat free ground turkey low sodium taco seasoning low carb or whole grain tortilla wraps.   optional: peppers, tomato's, onions, fat free salsa, fat free sour cream, lettuce.   Make 99% fat free ground turkey in skillet. Add low sodium taco seasoning as instructed on packet. Split ground turkey mixture into 4 servings and add into whole grain wrap or low carb wrap. You now have 4 meals made! Add whatever toppings I listed above to your taco's and enjoy !! THis is one of my favorite off season meals and you can make these ahead of time and freeze all ingredients for a quick meal.