A Note From Dr. Powell- Liquid Calories

Have you ever thought about how many calories you drink in a day? Hidden calories, that are of no nutritional value, can add up quickly. Your body stores these extra calories as fat. We are essentially the only animal (with a few exceptions) that continues to consume liquid calories after weaned from our mothers. Particularly, drinking these calories for pure pleasure, not nutrition. Think about it: what does an adult zebra, gorilla, bear, deer, elk, raccoon, cow, sheep, or a chicken drink? That's right: WATER. Do you ever see a zebra drinking a sugary soda? Or how about a gorilla with an energy drink? Or what about a bear drinking a beer or a glass of wine? Nope, they all drink water only. So think about all the calories we drink in this country: sodas with 140 calories per can; or what about the calories in a 44oz super-sized soda with 513 calories; the specialty coffees that can range from 190 to 470 calories; a glass of orange juice (a regular household glass holds 8oz ounces) can easily be 100 calories; and don't forget the cow milk that we drink at over 148 calories per glass. What about a beer that can be 80 to 250 calories per bottle or a glass of wine at 160 calories?! Don't forget the daiquiris and margaritas that can be over 400 calories! When I review with my new patients about their liquid calories, many do not realize how many calories they are drinking. Now I'm a realist, I'm not going to tell someone to stop all of their liquid calories at once unless they want to. And I'm not going to tell them to give up all their liquid pleasures forever. What I tell them is this, "It's not about giving anything up, it's about how much and how often" How many liquid calories do you drink?

Blood Pressure Education Month

High Blood Pressure, also know as Hypertension, increases the risk of serious diseases and conditions such as heart disease and stroke. In the US, heart disease is the most common form of death and stroke is the third leading cause. Other risk factors of high blood pressure include congestive heart failure & kidney disease. High blood pressure can have a huge impact on a person’s life. Overall, the incidence of hypertension is about the same in men and women. However, there are gender differences between age groups. In people under the age of 45, the incidence is higher in men; in the over 65 year age category, it is higher in women. There are also race differences; it is more common among African Americans than Caucasians and less likely to occur in Mexican-Americans. In the US, approximately 1 in 3 adults has high blood pressure, however most people are not aware they have this condition due to a lack of signs or symptoms.

High Blood Pressure Education Month encourages people to look at various lifestyle factors which may be contributing to high blood pressure. It is well documented that high levels of sodium (salt) is linked to high blood pressure. In the US, the majority of people consume more than twice the level of recommended sodium intake. Guidelines recommend up to 2,300mg of sodium per day for an adult. Those at higher risk should consume even less (up to 1,500mg of sodium a day). Higher risk groups include those who have diabetes, kidney disease, existing high blood pressure, and African American people.

Lifestyle changes which can help reduce blood pressure, include maintaining a healthy body weight, regular exercise, quitting smoking and following a healthy low sodium diet.

 

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6 Egg-cellent Tips For Staying On Track This Easter

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Just when you thought all the holidays were behind you (and no longer threatening your weight-loss), along comes Easter. Towering displays of marshmallow chicks and chocolate bunnies fill the stores, and you may be planning a massive feast but don't let it deter your weight loss efforts.

Here are some tips to survive this Easter weekend:

Don’t sit down to dinner on an empty stomach.- You’ll be more likely to overeat. Eat about 60 calories of a lean protein, about 20 minutes before dinner. This will enable you to enjoy your meal without feeling famished and overeating.

Be active –Go for a walk before church or coordinate a street-wide Easter egg hunt or parade. You would be amazed at all the local offerings. Get outside!

Rethink that Easter basket- Purchase nontraditional gifts like books, costume jewelry or gift certificates. Instead of buying lots of candy, buy plastic eggs and fill them with stickers, money or small toys.

Shift your focus -Remind yourself that holidays are not a whole season, a whole weekend, or even a whole day. Think about what is actually on the menu you are planning and if there are any healthier alternatives you can incorporate. You might surprise yourself and your family with something new!

Spread the wealth –Don’t buy a big bag of candy. And if you end up with one: Share, share, share! Adults like to share in candy they only see once a year. 

Change the sweets to natural sweets – Now is a good time to switch out candy for fruit that is in season. 

For fresh ideas on how to put those leftover Easter eggs to good use, checkout our blog on CarbEssentials.net!

American Heart Month

The perfect gift this Valentine’s Day is the gift of heart health. Along with Valentine’s Day, February marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health.

Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease. The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Communities, health professionals, and families can work together to create opportunities for people to make healthier choices.

The American Heart Association recommends obese patients participate in a medically supervised weight loss program to reduce the risk of heart disease.

Food/Eating Amnesia

Eating Amnesia Comes In Two Forms.

1. Eating something and forgetting that you ate it and not writing  it in the  log at all.

Classic examples: 
-A handful of jelly beans (or any candy) out of the candy jar.
-Three french fries off your child's plate.
-A bite of hot fudge sundae from your spouse’s dish.
-Forgetting you had a piece of bread from the bread basket.
-Not thinking the creamer in your coffee needs to be recorded. 
2. Forgetting how big the portion was when you go back later to log your food.

Examples:
-Estimating 1 tbsp of mayo on your sub, but really squirted on 4 tbsp. 
-Writing down a small cookie for 80 calories and it was really 250 calories.
-Thinking your bagel was 250 calories, but it is really 340 calories. 
-Estimating that you ate 1/2 cup of mashed potatoes but it was really 1 cup.
-Thinking you only used 1 tbsp of oil to dip your bread, but really soaked up 3 tbsp’s. 
Eating amnesia is not conscious and can really be a cause of major frustration for a lot of people who are trying to lose weight.  

 

 

 

Holiday Eating Guide

1. Don’t skip meals. This backfires because you come to the next meal over hungry and eat more then intended.  

2. Fill up on lower calorie, nutrient dense foods such as veggies, and lean cold cuts.

3. Make just one trip to the party buffet. 

4. Eat slowly and enjoy each mouthful. Hold your glass in the hand that you normally eat with to make finger foods less accessible. 

5. Avoid grazing while you cook. Little nibbles can really add up! When it’s time to eat, sit down and savor. 

6. Don’t waste calories on foods you don’t like or foods you can have anytime. 

7. Eat only when you are hungry & not because food is near. 

8. Don’t buy candy or goodies too far ahead of an event. Once purchased keep it out of sight.

9. Beware of liquid calories; eggnog, beer, soda, wine. They go down so easily and often do not add much nutrition to your intake, but add a lot of calories. 

10. Write a list of things to do other than eat (such as taking a walk, calling a friend, or housework), to have available when you feel bored, angry, frustrated, lonely, depressed or any way that leads to cravings. 

11. Choose only the foods you really want & keep the portions small. 

12. Don’t hang out near the food-socialize a distance away. This will prevent unconscious nibbling.

13. Use a plate for even the smallest snack - you’ll eat less. 

14. Contrast flavors, textures, and temperatures for more satisfaction in your eating. 

15. Be realistic. Trying to lose weight during the holidays may be a self-defeating goal. Instead, strive to maintain your weight. 

16. When you arrive at a party, avoid rushing to the food. Greet people you know - conversation is calorie free! Get a zero-calorie beverage and settle into the festivities before eating. Overall, you may eat less. 

Protein-Packed Fall Recipes

It's that time of year for cozy sweaters, changing leaves, and Pumpkin everything. Fall has arrived, and how do we know? People are rushing to the nearest Starbucks for their seasonal Pumpkin Spice Latte. Reality check: for all of those who are rushing to wait in line at Starbucks for your favorite drink, the standard Grande (made with 2% milk and topped with whipped cream) has 380 calories and 14g fat! Starbucks isn't the only one on the long list of offenders. There are healthier alternatives for your favorite fall drink and at the convenience of your own home! Try this CLICK Pumpkin Spice Latte recipe with 15g of protein!

Pumpkin Spice Latte

Yields: 1 Servings 

Ingredients: 

Directions:

  • Pour 4 oz. of milk into a shaker cup. Add 1/2 teaspoon of pumpkin pie spice and 1/4 teaspoon of vanilla. Shake to blend spice with milk.

  • Add 8 oz. of water to shaker cup, top with 2 scoops of CLICK, seal and shake.

  • To make CLICK hot, pour into large microwave cup. Heat in microwave for one minute. Remove from microwave and stir with spoon.

  • Reheat for 30-45 seconds to desired temperature. Top with a squirt of sugar free whipped cream

  • Enjoy!

Nutrition (Per Serving):

  • Calories: 150  |  Protein: 15g  |  Carbs: 10.5g  |  Fat: 8g  |  Fiber: 7g

 

The smell of apples and pumpkin spice might be in the air, but it's fall recipes we're craving. We have four protein-packed, pumpkin-filled recipes to suppress your sweet tooth and ease you into fall while keeping your nutrition on track.

Pumpkin Pie Pancakes

Yields: 4 Servings 

Ingredients: 

Batter

Syrup

Directions:

  • Preheat oven to 400°F
  • Break Quest Bar into small pieces and place on a nonstick baking sheet.
  • Bake for 4 to 5 minutes, or until golden brown. Remove and let cool.
  • In a mixing bowl, combine Quest Protein Powder, almond milk, egg whites, coconut flour, oat flour, pumpkin, sweetener, cinnamon, baking powder, and salt.
  • Scoop pancake batter by the heaping tablespoon onto the griddle four times. Cook pancakes on each side for 2 to 3 minutes or until lightly golden brown.
  • In a mini-blender, combine cottage cheese, pumpkin, sweetener, syrup, and cinnamon. Blend until smooth.
  • Place one pancake on each plate. Drizzle syrup over pancakes, top with Quest Bar pieces, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 220|  Protein: 27g  |  Net Carbs: 12g  |  Fat: 4g  |  Fiber: 8g

Mini Pumpkin Cheese Muffins

Yields: 20 Servings 

Ingredients: 

Muffin

  • 1/2 cup Quest Vanilla Milkshake Protein Powder
  • 1/2 cup almond flour
  • 1/4 cup zero-calorie sweetener
  • 2 tbsp pumpkin-pie spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup pumpkin puree
  • 1/4 cup unsweetened applesauce
  • 1 egg 
  • 1 egg white
  • 1/2 teaspoon vanilla extract
  • Nonstick cooking spray

Frosting

Topping

  • 20 pumpkin seeds

Directions:

Muffin

  • In a medium bowl, mix Quest Protein Powder, almond four, sweetener, pumpkin-pie spice, baking soda, baking powder, cinnamon, and salt.
  • In a second medium bowl, mix pumpkin puree, applesauce, egg, egg white, and vanilla extract.
  • Add dry ingredients to wet ingredients, and whisk until completely combined.

Frosting

  • In a medium bowl, add Quest Protein Powder, cream cheese, sour cream, sweetener, and vanilla extract.
  • With a hand mixer, mix on medium speed until thick and fluffy.

Assembly

  • Preheat oven to 350°F
  • Line a mini muffin tray with 20 parchment liners. Lightly spray with cooking spray.
  • Fill liners with batter 3/4 full.
  • In a sealable plastic bag, add frosting, and cut corner for piping. 
  • Insert tip of piping bag halfway into center of each muffin and pip cream cheese filling until it reaches the top of muffin.
  • Place muffin tray in oven and bake for 12-15 minutes, or until an inserted toothpick comes out clean. Remove from oven and cool muffins for 15 minutes.
  • Once muffins have cooled, pipe remaining frosting on top. Finish with one pumpkin seed, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 80|  Protein: 7g  |  Net Carbs: 4g  |  Fat: 3g  |  Fiber: 1g

Pumpkin Pudding Parfait

Yields: 1 Servings 

Ingredients: 

Pudding Layer

Pumpkin Creme Layer

  • 1/2 cup vanilla yogurt
  • 2 tbsp canned pumpkin
  • 1 teaspoon pumpkin-pie spice

Topping:

  • Cashews, chopped

Directions:

  • Follow directions on Healthyweight Pudding/Shake Meal Replacement box for pudding layer.
  • In a separate bowl, combine yogurt, canned pumpkin, and pumpkin-pie spice.
  • Layer pudding and yogurt in a bowl, top with cashews.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 248  |  Protein: 27g  |  Carbs: 24g  |  Fat: 5g 

Pumpkin Spiced Oatmeal

Yields: 1 Servings 

Ingredients: 

Directions:

  • In a small saucepan, bring water to a boil, stir in oats, and reduce to a simmer for 5-7 minutes. This may vary if you are using long cook steel cut oats, or you can use regular oatmeal if that’s what you have on hand. Just follow the directions on the box.
  • In the last minute of simmering, gradually stir in liquid egg whites. Don't dump them all in at once, or you'll wind up with scrambled eggs!
  • Once combined, remove from heat.
  • Stir in pumpkin, pumpkin pie spice, and sweetener, if desired. Drizzled about 1/2 teaspoon of syrup.
  • Top with pecans.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 161|  Protein: 15.5g  |  Carbs: 13g  |  Fat: 5.5g 

Breast Cancer & Obesity

 

Obesity & Breast Cancer Risks

The National Cancer Institute says that weight gain is a major risk factor for developing breast cancer.

Gaining weight in adulthood appears to increase the risk of breast cancer before and after menopause.

One large study found that women who gained about 20 pounds after age 18 had a 15 percent higher risk of breast cancer compared to women who gained little or no weight. Women who gained 55 pounds or more had a 45 percent higher risk.

AFTER MENOPAUSE:
The increased risk of postmenopausal breast cancer is thought to be due to increased levels of estrogen in obese women. Women’s breast cells are exposed to the growth supporting effects of female hormones; estrogen & progesterone. After menopause, when the ovaries stop producing hormones, fat tissue becomes the most important source of estrogen. Because obese women have more fat tissue, their estrogen levels are higher, potentially leading to more rapid growth of estrogen-responsive breast tumors. Women who are overweight or obese after menopause have a 30 to 60 percent higher breast cancer risk than those who are lean.

Can Men Develop Breast Cancer?

True or False? Only women can get breast cancer?  FALSE 

Although being a woman is the main risk factor for developing breast cancer. Each year breast cancer is diagnosed in about 23,000 women & 2,100 men.

Many men think that only women can develop breast cancer, which causes some men to ignore breast lumps until the cancer has spread too far to be curable. 

Risk Factors

True or False? There is nothing a woman with average risk can do to reduce her risk of developing breast cancer?  FALSE

Many Breast Cancer Risk Factors are things that you cannot change.

-Age
-Family History
-How old you were when you started and stopped having menstrual periods.

There are however breast cancer risk factors that you do have control over!

1. WEIGHT

Achieving and maintaining a healthy
weight throughout life is recommended to
reduce your risk of breast cancer, as well as several other forms of cancer, disease and diabetes. 

2. PHYSICAL ACTIVITY

Being active decreases a woman’s risk
of developing breast cancer. On average
highly active women are 25% less likely to develop breast cancer. One large study found that walking 75 to 150 minutes during the entire week can also reduce breast cancer risk by 18%. Which is only about 20 minutes per day. 

3. DRINKING ALCOHOL

Compared to women who do not drink
any alcohol, there is a 10%-20% higher
risk of breast cancer associated with each
drink per day. Excess alcohol use is also known to increase the risk of developing cancers of the mouth, throat, esophagus, and liver.

Reoccurrence of Breast Cancer

Women who are obese at the time of breast cancer diagnosis have approximately 30% higher risk of reoccurrence and nearly 50% higher risk of death, then those who were normal weight. 

Obesity’s Link to 13 Types of Cancer

A review of more than a thousand studies has found solid evidence that being overweight or obese increases the risk for at least 13 types of cancer. 

Strong evidence was already available to link five cancers to being overweight or obese: cancer of the esophagus; colorectal cancer; breast cancer in postmenopausal women; and uterine and kidney cancers. 

A new review, published in The New England Journal of Medicine, links an additional eight cancers to excess fat: gastric cardia, a cancer of the part of the stomach closest to the esophagus; liver cancer; gallbladder cancer; pancreatic cancer; thyroid cancer; ovarian cancer; meningioma, a usually benign type of brain tumor; and multiple myeloma, a blood cancer.

These 13 cancers together account for 42 percent of all new cancer diagnoses.

Weight Loss Reduces Risk

Managing weight is a challenge for most people in the US. In fact, according to the Centers for Disease Control and Prevention (CDC), about 69% of American adults are overweight. 

Losing weight after menopause may help lower risk of breast cancer. One large study found women who lost four to 11 pounds after menopause had more than a 20 percent lower risk of breast cancer compared to women whose weight did not change. 

It is important for both men and women to keep a healthy weight. The National Institutes of Health recommend that by keeping a thin waist and keeping your
intra-abdominal down significantly decreases your risk of developing not only breast cancer but a wide variety of medical diseases. Measure at your belly button the goals for waist measurement are; Men=40" and Women=35".

Fourth of July

The 4th of July is one of our favorite family holidays. We have many childhood memories of July 4th, and we have to admit...the food is half the fun! We know how tempting the all-American BBQ staples can be so, plan your Fourth of July cookout with some of our favorite Sneals and healthier alternatives. Pull out that checkered tablecloth, fire up the grill, and look no further for the perfect recipe that the whole family is sure to love! 

Bourbon Chicken Skewers

Cal. 225 | Prot. 23g | Carbs 18g | Fat 5g


Ingredients

 

1/3 cup Walden Farms Calorie Free BBQ Sauce
2 tbsp. Brown Sugar
2 tbsp. Bourbon
1/8 tsp. Salt
1 tsp. Apple Cider Vinegar
1 tbsp. Reduced Sodium Soy Sauce
1 lb. Skinless, Boneless Chicken Thighs, cut into 1 in. chunks
1 Medium Zucchini, cut into 1 in. thick pieces
4 Green Onions, cut into 2 in. long pieces
 
Let's Cook

 

-In a small saucepan, combine barbecue sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt.

-Bring to a boil; reduce heat and simmer 3-5 mins or until thickened; remove from heat.

-On eight 8-10 in skewers, alternately thread chicken zucchini, and green onions, leaving 1/4 in. between the pieces.

-Brush with Bourbon Sauce.

-For a charcoal or gas grill, grill skewer on the rack of a covered grill directly over medium heat for 5 mins. Turn and brush with remaining bourbon sauce. Grill 5-7 mins more or until chicken is no longer pink, turning occasionally.
 

 

National Sloppy Joe Day

One of America's all-time favorite hot sandwiches, an American classic. A big bun topped with saucy meat. Sloppy Joe's aren't the most dainty meal you can eat, but they sure are delicious. But most of the time your classic Sloppy Joe can be loaded with extra fat and calories. So we want to share some recipes with you that put a bit of a twist on this classic favorite, making it much healthier and easier on your waistline. 

Sloppy Joe Stuffed Peppers

Serving Size: 1 whole stuffed pepper

Calories 239|  Protein 29g  |  Carbs 30g  |  Fat 3.5g    

Ingredients

Instructions

  1. Preheat the oven to 350°F. Slice the bell peppers in half from top to bottom. Scoop out the membrane and seeds with a spoon. ( Leave the stem on the peppers for two reasons - They look pretty and it keeps the filling from running out of the end. Just don't eat the stem.)

  2. Boil peppers until skin has softened or to desired texture. Then set aside.

  3. While the peppers are cooking, combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 

  4. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  5. Lightly spray a backing dish with non-stick cooking spray. 

  6. Spoon sloppy joe mixture into the peppers. Top with a sprinkle of cheese and return to the oven for 3 to 5 minutes to until the cheese has melted.

 

Sloppy Joe Salad

 

Calories 286|  Protein 32g  |  Carbs 29g  |  Fat 5.8g    

Ingredients

Instructions

  1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 

  2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  3. Toss together all ingredients topped with sloppy joe mixture.

  4. Add Walden Farms dressing as desired. 

Skinny Sloppy Joe

Serving Size: 1 Sandwich

Calories 215|  Protein 19g  |  Carbs 29g  |  Fat 3.8g    

Ingredients

Instructions

  1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 

  2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  3. Spoon onto bun and enjoy!

One Woman's Weight Loss Journey...

"My Journey:

In a nutshell I think the program has educated me to a clearer understanding of what my food selections do and how they drive so many other parts of the body and mind.

The beginning was a recommendation from a friend who saw how really unhappy I was and suggested that I give you a try. My unhappiness revolved around life issues (menopause, divorce, low income, work, etc.) and physical issues (high blood pressure, high cholesterol, low energy, sleeplessness, depression, weight gain, etc.) which all totaled up to one very frustrated woman that felt totally out of personal control. 

As I'm sure that you know, being over weight throws everything into a vicious circle. One issue leading to another and another until you just don't know what to do. Unfortunately, food has always been a comfort when things are out of control. That of course just makes matter worse.

Your dedication to educating your program impressed me enough to stop for a moment and listen. That has allowed me to have quite a different journey than the one that I was on. The program made sense to me. The joke is that it is not "rocket science", but make no mistake in knowing that it is science. I learned why my body needed food and what the different ratio of carbs/protein/fats, etc. were and how they worked together for my gain or my loss. I love that I am now able to apply this learned information to my daily selections in foods. Remarkably I can actually read a label...in the store...of anything and discern whether to buy it or not. The science of how higher protein consumption lowers my hunger and prolongs the time in between meals has been one of my favorite nuggets of gold. And most importantly is the knowledge and determination to keep my blood sugar level by eating every 2-3 hours something of nutritional value.

Because of that alone, I now have all the energy that I need to do whatever the day brings on. It has made a remarkable difference to be physically and mentally in the driver's seat. I now live on an entirely different planet!  My B.P. & Cholesterol levels are so low my personal Dr. said she should give me a medal for doing so well. I tell her it was all in the "sneal".

My appreciation, Sam"

Healthy Holiday Hors d'oeuvres

Get the party started with these two must have healthy holiday party hors d'oeuvres! Your friends and family will be forever grateful if you serve or bring healthy appetizers at your next holiday party. Sure, we all like the usual eggnog and spinach artichoke dips, but the holidays are indulgent enough without the extra contribution. Offering healthy appetizer recipes will be a breath of fresh air during the holiday season. 

Protein on protein on protein! Deviled eggs are easy to forget about, but always a welcomed addition. Drop the bacon and spice up this old favorite with a little Krave jerky – that is sure to surprise and delight whoever is lucky enough to give them a try!

Deviled Eggs & Jerky

Serves: 6

Ingredients

12 large eggs
1 3.25oz Bag of you favorite KRAVE Jerky Flavor
1/3 cup Walden Farms Calorie Free Mayo
2 teaspoons Dijon mustard
1 tablespoon chopped chives for garnish
Salt and freshly ground black pepper

Lets Cook

Place eggs in a large saucepan; add water to cover by 1". Bring to a boil, cover, and remove from heat. Let sit for 10 minutes. Drain. Transfer eggs to a bowl of ice water and let cool completely, about 10 minutes; peel. Halve lengthwise and remove yolks.

Slice jerky in small or large pieces – whatever you desire and set aside.

Finely mash reserved yolks, mayo and mustard in a medium bowl; season with salt and freshly ground black pepper.

Transfer to a large re-sealable freezer bag, then cut 1/2" off 1 corner. Pipe into whites; garnish with thinly sliced scallions and reserved jerky.

Nutrition (2 deviled eggs)

Cal. 203  |  Prot. 14g  |  Carbs. 7g  |  Fat 9.5g

Can you say crowd-pleaser? Impress your friends and family with these lightened up baked Jalapeno Poppers. They will make the perfect holiday party appetizer. 

Jalapeno Poppers

 Serves: 8

Ingredients

1 bag Quest Cheddar & Sour Cream Protein Chips
8 jalapeno peppers
6 tablespoons low-fat cream cheese
2 1/2 ounces sharp light cheddar cheese, shredded
1/2 teaspoons garlic powder
Pinch of salt & pepper
1 egg white, lightly whisked
Nonstick cooking spray

Lets Cook 

 Preheat oven to 350°F. Slice each jalapeño in half and remove seeds and membranes. 

In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt, and pepper.

Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.

Spoon cheese mixture into each jalapeño half. Place egg white in a bowl that’s big enough to fit one of the jalapeño halves. Dip each jalapeño half in egg white and coat with chips.

Spray a large baking dish with cooking spray. Add poppers to dish and bake for 25 to 30 minutes. Remove from oven, and serve.

Nutrition (2 poppers)

Cal. 60|  Prot. 7g  |  Net Carbs. 3g|  Fat 2g