Faux Fried Chicken Strips

Faux Fried Chicken Strips

Servings: 2, Cook Time: 20 minutes

12 ounces raw skinless boneless lean chicken breast, cut into strips

1 cup Fiber One Cereal

3 egg whites

1/4 Teaspoon garlic

1/4 Teaspoon garlic powder

1/2 Teaspoon Sea Salt

1/2 Teaspoon Black Pepper

1. Preheat oven to 375 degrees.
2. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency.  Add garlic, garlic powder, salt, and black pepper to crumbs and place in a bowl.  Place egg white in a separate dish.
3. Coat raw chicken by dipping into egg whites and then dipping into bread crumbs.  Place strips on a backing pan coated with non stick spray.
4. Cook for 10 minutes and turn strips over.  Cook for an additional 10 minutes, longer if you want crispy chicken.  Enjoy with reduced sugar ketchup or mustard.

Calories: 265, Fat: 3g, Carbs: 22, Fiber: 16, Protein: 47g

For more healthy and delicious recipes like this one, Follow Brooke on Twitter

Top Country Tunes for Working Out

Top Country Tunes for Working-Out

Hey all you Country Music Fans, I have put together a list of my favorite country tunes that I like to work-out to in the gym and on the road. Check out the list below and download on ITunes. Have a favorite country song that didn’t make the list? Feel free to drop me an email and I will add to the list.

Carrie Underwood- Before He Cheats

Taylor Swift- Love Story

Rascal Flatts- Love You Out Loud

Rascal Flatts- Life is a Highway

Keith Urban- Somebody Like You

Jason Aldean- She’s Country

Brooks and Dunn- Hillbilly Deluxe

Kenny Chesney- I Go Back

Gretchen Wilson- Here for the Party

Miranda Lambert- Gunpowder and Lead

Sugarland- It Happens

For more music and work-out ideas like this one, follow Brooke on Twitter

Heidi Klum’s Pregnancy Ab Toning Secrets

Heidi Klum’s Pregnancy Ab Toning Secrets

With Heidi Klum expecting her fourth baby in a few weeks, she has managed to stay in amazing shape throughout her pregnancy and showed off her near perfect baby expecting figure at the Emmy’s last week.   In addition to maintaining a healthy diet she exercises 4-6 times a week and tones her abs with some of these moves:

1.   Sit cross-legged with your back against a wall, Inhale while expanding your belly and filling your lungs.  Exhale while pulling your belly in.  Start with 3 sets of 15.

2.  Sit in a semi-reclined position using pillows for support, keep your knees almost even with your chest.  Hold arms straight out in front on the outside of knees.  While exhaling lift your back off the pillow, pulling your chest towards your knees.   Lower your body and inhale.  Start with 3 sets of 15.

3.  Get on all fours with your hands placed under your shoulder for support and knees on the ground under your hips.  Keep spine and back in a neutral position.  Inhale pulling your belly up under your spine and hold for 5 seconds.  Exhale and release without letting your back sag.  Repeat for 3 sets of 15.

For more articles relating to working out while pregnant follow Brooke on Twitter.

Brooke’s Cinnamon French Toast

Brooke’s Cinnamon French Toast

Servings: 1, Cook Time: 5-7 minutes

3 slices light whole wheat bread (I like the 35 calorie high fiber bread)
3 egg whites
1 teaspoon cinnamon, divided
1/4 teaspoon vanilla extract
2 no-calorie sweetner packets
1/2 cup sliced strawberries- optional
1/2 cup sugar-free syrup- optional

1.  Combine egg whites with vanilla extract, sweetner,  and half of the cinnamon in a separate bowl.  Use the egg mixture as an egg wash and dip your bread into it, covering on both sides
2.  Cook bread over medium heat in a pan sprayed with nonstick spray, flipping after a few minutes.  Once both sides are brown, place on a plate and sprinkle with the remaining cinnamon.
Optional: Top with strawberries and sugar-free syrup!

Calories: 184 (with syrup and strawberries), Fat: 1g, Carbs: 27g, Fiber 10g, Protein: 18g

For more healthy and delicious tasting recipes, Follow Brooke on Twitter

Pumpkin Waffles

Pumpkin Waffles

Prep Time: 15 minutes, Cook Time: 5 minutes, Servings: 6

1 cup almond flour

1 Tsp baking powder

1/2 Tsp baking soda

1/4 Tsp salt

1 Tsp cinnamon

1/2 Tsp ground ginger

1/8 Tsp ground nutmeg

2 Tsp canola oil

1/4 cup canned pumpkin

1 cup skim milk

1 large egg

2 Tbsp Splenda

1 cup sugar-free maple syrup

1.  Preheat waffle iron according to manufacturer’s directions.  spray with nonstick cooking spray.

2.  Combine almond flour, baking powder, soda, salt, cinnamon, ginger, and nutmeg in a large bowl.  Set aside.

3.  Combine oil, pumpkin, and milk in a small bowl and set aside.

4.  Whisk egg and Splenda until blended.  Add milk and pumpkin mixture, whisking until blended.  Add to dry ingredients, stirring just until moistened.

5.  Pour batter into a hot waffle iron and bake approximately 5 minutes.  Serve with sugar-free syrup.

Calories: 140, Protein: 5g, Fat: 1.5 g, Carbohydrates: 30 g, Fiber 3g, Sugar 3g

For more healthy and delicious recipes, Follow Brooke on Twitter

Brooke’s Popcorn Mix

Brooke’s Popcorn Mix

Prep Time: 5 minutes, Servings: 1 cup about 6

2 cups popped fat-free kettle corn
1 cup puffed corn (like Chex)
1/2 cup Fiber One bran cereal (original)
2 ounces chocolate-covered raisins
1 ounce (about 1 cup) freeze-dried fruit (I love cherries and blueberries)

1.  Combine all ingredients in a large bowl and then give it a shake.  Place in little plastic baggies for easy packing and snacking.

For additional healthy and delicious tasting recipes, Follow Brooke on Twitter

Career Changer: Brooke Griffin chooses getting healthy over selling out

Career Changer: Brooke Griffin chooses getting healthy over selling out

Check out Brooke’s Interview with Megan Pittsley and “The Examiner”.  In Megan’s ongoing series she will be featuring a variety of successful people who have made career changes in 2009, despite the bad economy, to inspire those of you thinking of making that drastic change!

Click here to read the full article

Say NO to Tobacco

Say NO to all Tobacco

Snuff, chew, and other smokeless tobacco products increase a user’s risk for cancer, just not as much as smoking does.  But why take the risk?  These products contain more than 30 cancer-causing substances, and significantly increase a user’s risk for oral and esophageal cancer.  They may also lead to smoking at a future date.  To reduce your risk and improve your health just say NO to all forms of Tobacco.

Source: The Lancet Oncology, Volume 9, pg. 667, July 2008

For more wellness articles, Follow Brooke on Twitter

Brooke’s Onion Rings

Brooke’s Onion Rings

Cook Time: 30 minutes, Servings: 1 or more if you want to share

1 large sweet onion
1/2 cup Fiber One cereal (plain kind)
3 egg whites
1/8 Teaspoon salt
1/8 Teaspoon black pepper
1/8 Teaspoon garlic powder
1/8 Teaspoon onion powder

1. Preheat oven to 375 degrees
2. Cut both ends of the onion off and remove the outer layers of the onion.  Cut the onion into 1/3 inch wide slices and separate into rings.
3. Using a blender or food processor, grind the Fiber One into breadcrumbs.  Pour the “breadcrumbs” into a small dish and mix with salt, pepper, garlic powder, onion powder, and any additional spices.
4. Using a separate bowl filled with the egg whites, dip the onion rings in one at a time and then immediately dip the ring into the “breadcrumbs”.  Shake each ring slightly after you dip it into the egg.  You want the rings to be evenly coated with the “breadcrumbs”.
5. Evenly place the rings on a sprayed baking dish.  Cook for 20 to 25 minutes, flipping rings over halfway through.

Calories: 152, Fat: 1g, Carbs: 35g, Fiber: 16g, Protein: 9g, Sugars: 7g

For more tasty and healthy recipes Follow Brooke on Twitter

Lower Your Risk for Heart Disease

Lower Your Risk for Heart Disease

Heart Disease is one of the leading causes of death in the United States.  Lower your risk by following these healthy tips:
Don’t Smoke
Exercise at least 4 hours per week
Consume alcohol only in moderation
Eat a diet that is full of fruits, vegetables, lean protein, whole grains, and unsaturated fats.

For more healthy tips follow Brooke on Twitter.

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