On a cold January night in 1997, Ellie Zografakis did not watch her favorite TV show—and that’s when the story of the NutriFormance began. That night away from the tube would lead Ellie to Dale Huff, her future husband and business partner. “I decided to not watch Melrose Place on a Thursday night because I needed to get my career going, “ Ellie recalls. “(Dale) was the head of a sports nutrition networking group, and I knew I needed to become part of this group. We started meeting, and I found out Dale and I had some of the same goals.”
- Nonstick cooking spray
- 1 (16-ounce) bag frozen broccoli florets or 2 heads of broccoli trimmed
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon olive oil
Preheat the oven to 375 degreed F. Prep a cookie sheet with nonstick cooking spray. Defrost the broccoli and drain. Combine the remaining ingredients in a gallon-sized Ziploc bag. Add the broccoli florets to the plastic bag and shake until coated. Place the florets on the prepared baking sheet with space between them. Discard the leftover marinade. Bake for 45 minutes to an hour. The broccoli will be soft inside but crisp at the edges.
Serves 4, serving ¼ of the recipe
Nutrition information calories 60, carb 6g, protein 2g, fat 2g, sugar 3g, fiber 3g, cholesterol 0mg, sodium 95mg
3 pounds salmon
1 cup white wine
1 cup celery, chopped
5 sprigs dill
Spray the bottom of a pyrex pan. Place celery on the bottom of pan, and place salmon over the celery. Pour wine over salmon. Squeeze lemon, and place fresh dill on salmon. Salt to taste. Cook at 400 for approximately 20 minutes.
Makes 8 servings
Nutritional Information per Serving
Yogurt:probiotics are live, healthy cultures found in yogurt that keeps the intestinal tract free of germs that cause diseases.
Fish:selenium increases the production of proteins called cytokines. These help the body fight off viruses that can cause the flu.
Chicken Soup:contains an amino acid called cysteine and blocks the movement of inflammatory cells.
Tea:black tea & green tea help produce extra-strength T-cells which help resist cold and flu viruses.
Vitamins A and C:help lymphocytes reproduce properly when the body is exposed to a virus and they surround and kill invasive bacteria. Vitamin A is important for strong and healthy skin. Vitamin C boosts the cells that seek and destroy disease agents in the body. Examples: vegetables, fruits, whole grains, beans, sweet potatoes, carrots, and squash.
Vitamin E:produces a protein that kills bacteria, viruses, and cancer cells. Examples: almonds, peanut butter, spinach, broccoli, and kiwi.
Zinc:helps development of white blood cells. Examples include lean beef, oysters, fortified cereals, pork, poultry, yogurt and milk.
This month to go along with our lunchtime tips, we wanted to show you a great way to burn a lot of calories, and rev your metabolism in a short amount of time! During your lunch break perhaps! We’ve paired high intensity exercises with body weight strength to create a challenging but simple workout you can do anywhere! Set a timer for 20 secs of work, 10 secs of rest. You’ll do each set for a total of 4 mins alternating between the 2 exercises. Take 1-2 mins rest after each 4 minute set. Don’t forget to start with a dynamic warm up and listen to your body! Modify as necessary, you can replace our suggested exercises with whatever moves work for you!
Push ups/squat jumps
Split jumps/Spider-Man planks