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Pita Tree Appetizers

Ingredients:  4 flavored or plain pita folds or pita (pocket) breads (about 6 inches in diameter) 16 thin pretzel sticks, halved 1/2 cup fat-free sour cream 1/2 cup guacamole 2 tablespoons finely chopped parsley 1/4 teaspoon garlic-pepper blend 1/4 cup very finely chopped red bell…

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Xtina’s Protein Pancakes

Ingredients:  ½ cup oatmeal 2 TBL cottage cheese ¼ cup fruit, your choice (blueberries works great)* 4 egg whites 1 tsp vanilla Instructions:Blend all ingredients. **Cook on a hot griddle or non-stick pan. 3 pancakes = 1 serving (makes 6 small pancakes)

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Chocolate Chip Banana Bread Protein Muffins

Ingredients 2-3 overripe bananas, mashed 1/2 cup plain yogurt 1 egg 1 tbsp unsweetened almond milk 1/4 cup honey (maple syrup works too!) 1 cup almond meal/flour 4 scoops vanilla protein powder (tone it up protein bakes amazing!) 1 tsp baking soda 1/4-1/2 cup dark…

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The Aging Question

You look great for your age. How’d that make you feel? I can’t think of any age where I’d want to hear, “You look good for your age.”  It’s always nice to hear that you have benefited from your years of life experience. Who doesn’t…

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Turkey Shaped Veggie Platter

Ingredients: 1 cucumber slice ¾ cup small cauliflower florets ½ cup spring mix salad greens ½ cup thinly sliced red and yellow bell peppers (1½ inches long) 1 ripe olive, sliced Directions: 1) Use cucumber slice for the head, cauliflower florets for the body, the…

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B’s TIU Inspired Buddha Bowl

Ingredients: 1 bag Alexia’s frozen sweet potato fries (use 1/5 of bag per bowl**) 2 cups arugula or kale 1/4 tsp crushed red pepper 1/2 tsp minced garlic (more if you like the taste!) 1/2 tsp onion powder (sometimes I love to add chopped red…

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Fresh Sweet Tilapia with Mango Salsa

Ingredients 4oz. fresh tilapia 1/2Tbs. mango, diced 1/2Tbs. tomato, diced 1/2Tbs. red bell pepper, diced 1/2Tbs. onion, diced 1/2Tbs. cucumber, diced 1tsp. fresh cilantro, finely chopped 1/2tsp. cayenne powder 1tsp. honey 1/2Tbs. olive oil 1/2tsp. black pepper 1 lime, squeezed 1/2 cucumber, sliced 1/4 cup…

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Pumpkin Protein Pancakes

Ingredients · 1 cup pumpkin puree · ¼ cup unsweetened almond milk · 3 large egg whites (⅓ cup) · 1 tsp pure vanilla extract · 1 cup quick cooking oats · 1 scoop whey protein powder, vanilla flavor · ½ tsp ground cinnamon ·…

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Spinach Ricotta Quiche

INGREDIENTS: • Pre-made pie crust (freezer section) • 7 large eggs, beaten • 2 cups chopped fresh baby spinach (1 1/2 ounces) • 2/3 cup skim milk • 6 tablespoons grated parmesan • 3 tablespoons chopped fresh basil • 1/4 teaspoon kosher salt • 1/2…

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Happiness Beyond Comparison

The point of the Heart Focus Power approach is that we celebrate our efforts and move on. There is no time to live in the past. A healthy lifestyle, when everything else is stripped away, is all about you being happy. Look at the phrase,…

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