This healthy snack is my boy’s favorite. It’s a great protein pick me up and can be enjoyed any time of the day.

3 scoops of favorite flavor protein powder
3 to 4 egg whites
1/2 cup favorite fruit

Directions
1. In blender mix all ingredients on high.
2. Pour into popsicle tray and freeze until solid.
3. Enjoy!

Health Benefits
Low in fat, sugar, cholesterol and sodium. These sweet treats are great for sticking to your women’s fitness regimen. Grab one before or after a workout to boost your energy levels.

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The other white meat, pork chops can be enjoyed even when you are watching your weight. My family loves them and so I look for ways to make meals healthy without being boring. Garlic and parmesan cheese really bring out the flavors of the meat without adding a butt-load of calories.

4 pork loin chops, fat trimmed
2 Tbsp olive oil
4 Tbsp fat-free parmesan cheese
1 Tbsp dried basil
1 Tbsp dried garlic powder
Pepper to taste
1 Tbsp parsley
4 Tbsp bread crumbs

Directions
1. Combine all dry ingredients and mix together.
2. Coat pork chops with olive oil.
3. Pat pork chops on each side with mixture.
4. Spray baking pan and place pork chops on pan.
5. Bake in preheated 350 degree oven for 30 minutes.
6. Serve with whole wheat pasta and fresh tomato sauce or your favorite vegetables.

Health Benefits
A great source of protein but low in fat, cholesterol, sodium and sugar. It’s important to trim the fat as much as possible. A healthy habit for anyone concerned with women’s fitness and health.

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Just in time for the holidays. You know when the kids are out of school or you’ve got family and friends staying with you, snacks are in big demand! This is one that you can pop out anytime that guests “pop-in!”

1 bag popcorn (Smart Pop) it’s 94% fat free
1 tsp paprika
1 tsp chili powder
1/2 tsp garlic powder

Directions
1. Pop popcorn in microwave.
2. Spray lightly with cooking spray.
3. Combine seasonings and sprinkle over hot popcorn.
4. Mix well to coat.
5. Makes 8 servings.

Health Benefits
Low in fat, calories, sodium and cholesterol. This spicy popcorn snack will satisfy your hunger without packing on the pounds. A healthy habit for any women’s fitness program.

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This scrumptious dish is easy to make, yet your family will think it took you hours. Wonderful in the Fall or any time of the year. Makes 6 servings.

6 loin pork chops, fat trimmed
2 medium sized sweet potatoes, peeled and cut into cubes
1 large onion, sliced
3 small apples, cored, cubed
2 Tbsp light brown sugar
Salt and pepper to taste
1 tsp dried oregano
1 tsp dried thyme
2 cups light apple cider

Directions
1. Spray skillet with cooking spray (PAM).
2. Add pork chops and cook on medium heat for 3 to 4 minutes on each side.
3. Lightly spray non-stick baking pan.
4. Place pork chops and sweet potatoes on baking pan, distributing evenly.
5. Bake at 350 degrees for 30 to 40 minutes.

Health Benefits
Excellent source of protein and beta carotene. Low in fat, cholesterol, sodium and calories. Keep portion control in mind, and stay away from second helpings. If you have some leftovers, save some for a quick lunch to pack for yourself or hubby. My women’s fitness program stresses protein at every meal, so that can be an easy way to have a healthy, tasty protein source that’s already prepared.

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I love this dip and it’s one of my favorites to bake when we’re watching football or just sitting at the table chatting over some pita chips. To keep calories low, maintain portion control of about 3 tablespoons. Best to put a little on your plate rather than dipping and double dipping from the bowl. Makes 16 servings of 3 tablespoons each.

1 (15 oz) can artichoke hearts, rinsed and drained
1/2 pkg. 8 oz fat-free cream cheese, softened
1/2 cup grated fat-free parmesan cheese
1/2 cup fat-free mayonnaise
1/2 cup fat-free sour cream
2 tsp lemon juice
1 onion, thinly sliced
2 tsp minced garlic
Salt and pepper to taste
Red pepper to taste

Directions
1. Process all ingredients together, by hand or food processor.
2. Spoon ingredients into small baking dish.
3. Bake at 350 degrees until hot and browned on top, about 20 to 25 minutes.
4. Serve warm with all of your favorite vegetables, bread sticks or pita chips.

Health Benefits
Low in fat, sodium and cholesterol. Keep everything fat-free to ensure a low calorie dip. Artichokes help to lower cholesterol and are a good source of fiber and Vitamin C. The carbohydrate in artichokes is in the form of insulin and helps to stabilize blood sugar, important to any women’s fitness and health plan.

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