Team Fit Express Blog Post

Welcome to the Samson’s Dropping Pounds for Charity!!

Hope the first week of the challenge has been productive, and introduced some of you to the Samson’s family. Look for more and more over the next few weeks.

Jena’s Jump on Nutrition:

Egg white muffins-
Fill each muffin tin 3/4 full with desired veggies
Continue to fill each tin with egg whites
Bake at 375 for 15 minutes or until golden brown

Popcorn – Air or Oil

If you must snack on popcorn always go with AIR popped and do it yourself! A recent University of Scranton study found popcorn has 300 milligrams of polyphenols per serving (powerful antioxidants), compared to the usual 160mg found in a serving of most fruits. That popcorn also has 1 gram of fiber per cup, and 6g of carbs, and 31 calories. Oil popped popcorn has 55. Popcorn is a whole grain too.

BBQ the healthy way-

Try Bison/Buffalo as an alternative to beef grilling. 16oz of Bison will cost you $9.29 on average, and comes with only 7g of fat, 146 calories, and 20g of protein, and good source of iron.

Tip of the day:

Drink plenty of water. Being hydrated will help control your appetite too. Lots of people confuse thirst for hunger and turn to snacking.

Lou’s Clues:

If you are starting a lifestyle change with us at Samson’s, make other small changes as you go. Each week, pick something to change along with keeping up your training. This week, drink more water. Next week, give up sodas, and stop visiting the snack machine at work; pack snacks from Jena’s menu of healthy, easy choices. Switch to juices instead, but avoid fruit juices and go for vegetable instead. Some vegetable juices are higher in sodium, but have more fiber, less carbs, and a LOT LESS sugar.