Protein Java Freeze

•    ¼ cup skim milk
•    1 scoop Beverly International vanilla UMP
•    1 tsp instant coffee granules
•    2 no-calorie sweetener packets
•    11/2 cups crushed ice or 8 to 10 ice cubes

1.    In a shaker, combine coffee granules, and sweetener with ¼ cup hot water.  Give it a few shakes and then add ½ cup cold water and shake until mixed.

2.    Transfer coffee mixture to a blender with skim milk and ice.  Add Beverly International UMP and mix at low to medium speed until shake is just blended.  Pour and enjoy!

Servings: 1, Calories: 178, Fat: 4.75g, Carbs: 7.5g, Fiber: .5g, Sugars: 2g, Protein: 21.5g

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Healthy Chicken Salad

Grapes, apples, and walnuts make this healthy chicken salad delicious and good for you.

Servings: 2, Prep Time: 5 minutes

• 4.5 ounces cooked skinless lean chicken breast, chopped
• 1/3 cup red seedless graphes, halved
• 1/4 cup chopped walnuts
• 1/3 cup chopped celery
• 1/3 cup chopped apples
• 1/4 cup plain fat-free yogurt
• 2 tbsp of reduced fat mayo
• 2 no-calorie sweetener packets
• 1/4 tsp lemon-pepper seasoning
• salt to taste

1. In a medium bowl, combine yogurt, mayo, sweetener, lemon-pepper seasoning, and salt.  Stir until all ingredients are mixed well.
2. Add chicken and stir until chicken is full coated in mixture.
3. Add walnuts, grapes, celery, and apples.  Mix well and refrigerate until ready to serve.  Enjoy this healthy chicken salad!

Per Serving: 1 cup, Calories: 185, Fat: 4.5g, Carbs: 14g, Fiber: 3g, Sugars: 9g, Protein: 23g

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By Sandy Wiedmeyer
Iron Diva Fitness

When choosing the fitness wear that is right for you there are many things to consider. Durability, functionality, style, and comfort should be considered. If you are like me, you spend a lot of time at the gym and in your fitness wear. So why wear something that you don’t feel good in. I also like my fitness wear to be comfortable and I use my fitness wear way too much to have it fall apart, fade, pill, or shrink.

This is where high-quality Brazilian Supplex comes in. Brazilian Supplex fits firm, it flatters and “pulls” you in. It flatters all shapes and sizes. It is known for its durability. It does not fade, pill, shrink, or lose its shape. It is also a fully breathable material and dries faster than cotton. It stretches up to 40% and then goes right back to its original shape, can’t say that about cotton! It gives the clean look of cotton, but performs much better than cotton!

At Iron Diva Fitness we offer functional designs in high-quality Brazilian Supplex. The FeD designs are unique to Iron Diva Fitness. They are stylish and wash/wear well. You will feel good about yourself and confident while you work out. Check out our Interchangeable Belted Pants which offer two belts for two different looks. Get more looks out of one piece by simply changing out the belt! Iron Diva Fitness offers both classic looks and funky looks for those who want a look no one else has!

While on the Iron Diva Fitness site, you will also find unique fitness jewelry, casual wear, fitness wear, and a full selection of competition heels. We are so excited to work with you all and offer even more options in the future!

For all friends and fans of Brooke Griffin, when you visit Iron Diva Fitness, please use code Brooke to receive 10% off your total purchase*!

www.IronDivaFitness.com

*Expires March 31,2010

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From mackieshilstone.com

Getting married is one of the most exciting events of your life.   Learn how to look and feel great in the months leading up to your wedding by incorporating a wedding fitness program…

Your wedding should be one of the happiest days of your life and of course you want to be in the best shape for your life.   Unfortunately, the months, weeks, and days leading up to your big day can be stressful with all of the appointments, planning, and fittings making it that much harder to stay on a wedding fitness program or wedding diet.

Taking care of yourself, both physically and mentally, along with following a wedding fitness program is key. Here are a few tips to choosing the best wedding fitness and wedding diet program that is right for you.

• Look for a program that you can start immediately.  Of course you want to look your absolute best on your big day.  For this reason it is important to start a fitness program as soon as possible to achieve your fitness goals in time for your big day.  Look for downloadable programs that you can do at home or start a program at your gym as soon as you can.
• Look for a program that combines both nutrition and fitness as you will need to not only start exercising but make changes in your pre-wedding diet to achieve maximum results.  A good wedding fitness program will combine both exercise and nutrition as part of the program, steer clear of any program that does not as you must not only start exercising but also change your diet to take the weight off and keep it off.
• Look for a bridal fitness program that will help you know how to work-out, when to work-out, along with what you should be eating and when you should be eating.  Following a specific program several weeks or months before your wedding will help guarantee that you not only look good on your big day but feel good as well.  In addition to looking great on your wedding day, the stress-busting endorphins generated by vigorous physical activity are a great side benefit as your wedding draws near and last-minute details start to pile up. “Exercise is a great stress reliever.
• Find a program that is affordable for you.  Planning a wedding is expensive, for this reason make sure to find a wedding fitness program that you can afford.  There are several bridal fitness programs that are less than $50 and many of them have been shown to work for hundreds of brides just like you.  Don’t feel like you have to spend hundreds of dollars on getting in shape for your big day.

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Prep Time: 15 minutes, Makes 8-10 servings

• 4 cups shredded iceberg lettuce
• 1 cup refried beans, heated if desired
• 2 cups cherry tomatoes, chopped
• 1 cup diced onions
• 1 cup canned black beans, heated if desired
• 6 ounces  lean ground beef
• 4 ounces roasted red peppers (not packed in oil) chopped
• 1/2 cup fat free sour cream
• 1/4 cup shredded fat-free cheese
• 3 1/2 teaspoons taco seasoning mix, dry
• salt, black pepper, lim juice to taste

1. Combine half of the tomatoes with all of the onions.  Season to taste with salt, black pepper, and lime juice.  Set aside.
2. Place lean ground beef in a non-stick skillet sprayed with non-stick spray and cook for 5 minutes over medium heat.  Drain  meat and place back in the pan.  Add remaining tomatoes taco seasoning and 2 tbsp. of water and cook over medium heat while stirring until mixed and heated.
3. In a large dish, layer ingredients in this order: lettuce, refried beans, tomato/onion mix, sour cream, black beans, “meat” mixture, shredded cheese, and red peppers.

Per Serving: 1 cup, Calories: 125, Fat: 1g, Carbs: 19g, Fiber: 8g, Sugars: 3g, Protein: 12g

For more healthy recipes like this healthy 7 layer Mexican dip, check out www.brookegriffin.com

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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

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