Banana Cream Pie Shake

Banana Cream Pie Protein Shake using Beverly International Vanilla UMP Protein Powder

Time: 5 minutes, Servings: 1

• 1/2 cup fat-free milk
• 1/2 medium banana, sliced and frozen if time permits
• 3 no-calorie sweetener packets
• 1 scoop Vanilla flavored Beverly International Protein Powder
• 1 cup crushed ice
• 1/2 sheet or 2 crackers low-fat honey graham crackers, crushed

Place milk, banana slices, sweetener, Beverly International UMP, and ice in the blender.  Blend on the highest speed for 30-45 seconds (until completely blended).  Then stir in the graham crackers and enjoy!

Calories: 188, Fat: 2g, Carbs: 32g, Fiber: 2g, Sugars: 17g, Protein: 26g

To purchase Beverly International UMP protein powder, shop at brookegriffin.com

Celebrity, Author, and Philanthropist Malaak Compton-Rock to Speak at Local Charity Event

For Immediate Release
January 8, 2010

CELEBRITY, AUTHOR AND PHILANTHROPIST MALAAK COMPTON-ROCK TO SPEAK AT LOCAL CHARITY BENEFIT

On January 30, 2010, Welcome House of Northern Kentucky is thrilled to announce it will kick off its annual fundraising efforts with a special benefit, ‘Home is Where the Heart Is’ at The Madison Grand Ballroom, Covington.  The event will feature guest speaker Malaak Compton-Rock, humanitarian, author, and wife of performer Chris Rock.

Founder and Director of The Angelrock Project, Malaak Compton-Rock, was recently featured as a judge on the ‘Oprah’s The Big Give’ from producer Oprah Winfrey, a competition reality show that challenges individuals around the country to raise large sums of money to give back to their communities. A renowned philanthropist and community activist in her own right, Compton-Rock’s first book, If It Takes A Village, Build One: How I Found Meaning Through a Life of Service and 100+ Ways You Can Too debuts on April 6. At the ‘Home is Where the Heart Is’ benefit, she will speak about the importance of organizing a community to bring about positive change.

All proceeds from the event, hosted by former BenGal captain and fitness expert, Brooke Griffin with media support provided by REDBOOK Magazine, will directly benefit Welcome House of Northern Kentucky, an agency that serves the homeless and those at risk of homelessness locally. Channel 9 Meteorologist Steve Raleigh will be on hand to emcee the night’s proceedings, which include music by The Clyde Brown Band; cocktails; hors d’oeuvres from Jeff Ruby’s Culinary Entertainment, Britany Ruby’s Bonappebites, Montgomery Inn, McCormick & Schmick’s Seafood Restaurant, and Maribelle Cakery and a live and silent auction with prizes including lunch with the Bengals, tickets for the Masters and a fantasy vacation. The title event sponsor for the evening is Kennedy Homes.
Press Release Continued > >

Tickets are $50 for individuals or $80 for a couple and may be purchased in advance at www.welcomehouse-heart.com or by calling 859 431 8717. Tables of 10 seats are also available at $500.

For further information on Welcome House or ‘Home is Where the Heart Is’ benefit please contact:
Ashley Anderson
Development Coordinator
Welcome House of No. Kentucky, Inc.
(859) 431-8717
aanderson@welcomehouseky.org

Editor’s Notes

Benefit Details
Home is Where the Heart Is Benefit Party
January 30th, 2010, 7:00 – 11:00PM
The Madison Grand Ballroom
700 Madison Avenue
Covington, KY
Tickets: In advance: Individual $50, Couple $80.
Tables of 10 $500.

Welcome House of Northern Kentucky Inc.
Founded in 1982, Welcome House collaborates with the community to provide a continuum of quality serves for individuals and families who are homeless or at risk of becoming homeless. Working to eradicate homeless, foster stability and promote a just society, Welcome House operate seven programs: Emergency Assistance, Emergency Shelter, Family Case Management, Day2Day Program, Employment Services, Gardens of Greenup and SSI Outreach/Benefits, actively serving over 9,000 clients, 40% of whom are children each year.

Malaak Compton-Rock
Founder and Director of The Angel Rock Project, Compton-Rock enjoyed a career in public relations and special events before accepting a position at the U.S Fund for UNICEF to spearhead the special events and celebrity relations department, attracting a roster of celebrity spokespeople including Claudia Schiffer and Sarah Jessica Parker during her tenure. She then founded her own not-for profit company StyleWORKS, that provided comprehensive grooming services including hair styling, make-up application, skincare services, clothing, accessories, and image consulting to women moving from welfare to work. In 2008 she founded The Angelrock Project, encouraging others to live a life of service through the promotion of volunteerism, social responsibility and sustainable change.  An avid public speaker and advocate for philanthropic efforts within a community, her first book “If It Takes A Village, Build One: How I Found Meaning Through a Life of Service and 100+ Ways You Can Too” will debut on April 6, 2010.

Burn Body Fat Fast

I get asked this question all of the time….”How do I burn body fat fast?” I thought that I would share with you my secret regarding my nutrition and my workouts and how I go about leaning out for competitions, photo shoots, and burning fat fast.

In my opinion, to burn body fat fast, you must be following a great nutrition program. I would recommend eating 5-6 small meals a day with a lean protein serving at every meal and watch your carbohydrate intake. I also do use supplements as I feel this add to my success over time. Make sure that you do your research on which supplements that you choose to use and their effectiveness and safety.

Regarding your workouts, I would do two 30 minute sessions a day (30 minutes of cardio and 30 minutes of weight training) as opposed to doing an hour of cardio each day. While the calories you burn during the exercise bouts (2 sessions at 1/2 an hour or 1 session at 1 hour) will be about the same, you will burn roughly twice the calories in the post exercise period by breaking up your workout into two sessions. My personal favorite is incorporating some type of interval training into at least one of your 30 minute sessions and then do weight training into the other session. I have found much success in burning body fat fast by following this workout program and incorporating a low carb, high protein nutrition plan.

If you have any other questions for me, contact me at www.brookegriffin.com

Strawberry-Filled Cupcakes

Enjoy this easy cupcake recipe, Strawberry-Filled Cupcakes

Strawberry-Filled Cupcakes

Time: 25 minutes, Servings: 12

• 2 cups moist-style yellow cake mix (Pilsbury 50% less Sugar brand)
• 1/3 cup no-sugar-added applesauce
• 1/4 cup sugar-free strawberry preserves
• 1/2 teaspoon baking powder

1. Preheat oven to 350 degrees.
2. In a large mixing bowl, mix cake mix and baking powder.  Add applesauce and 1 cup of water, stir until blended.
3. Spray a 12 cup muffin pan with nonstick spray.  Evenly distribute cake mix among the cups.  Bake in the oven for 20-22 minutes.
4. While cupcakes are cooking, place preserves in the bottom corner of a Ziploc bag.  Snip the corner off with scissors, this will be used to squeeze the preserves onto the cupcakes.
5. Remove cupcakes from the oven.  Use a knife to carefully poke a small hole in the middle of the top of each cupcake.  Use the Ziploc bag to squeeze the preserves evenly into the holes you created in the cupcakes.  Allow to cool and enjoy this easy cupcake recipe!

Serving 1 cupcake: Calories: 92, Fat: 1.75g, Carbs: 19g, Fiber: 0g, Sugars: 9.5g, Protein: 0.5g

For more easy cupcake recipes, Follow Brooke on Twitter

Chocolate Peanut Butter Protein Shake

Chocolate Peanut Butter Protein Shake

I have found great success in drinking protein shakes and weight loss.

Time: 2 minutes, Servings: 1

• 1/2 cup water
• 1/4 cup skim milk
• 2 tsp natural peanut butter
• 2 no-calorie sweetener packets
• 1 scoop Beverly International UMP Chocolate
• 5-8 ices cubes or 1 cup crushed ice

Directions:

Place all ingredients in a blender and blend at high speed for 1 minute.  Pour into a large glass and enjoy your healthy high protein shake!

Calories: 245, Fat: 7g, Carbs: 16, Fiber: 2g, Protein: 23, Sugars: 10

For more protein shakes and weight loss info follow Brooke on Twitter.