Keep an eye out for the Nutrition News newsletter which was mailed out on July 2nd to all of our Peak Nutrition members.  The newsletter, as always, lists all of the upcoming and exciting classes we have available for our PeakLife and OPTIFAST individuals.  Dr. Blackwell, in his Doctor's Note, addresses the questions frequently asked about exercise: "How effective is exercise in weight loss," "How much exercise is enough," and "What kind of exercise is best?" Marda Heuman, RD, in her column explains the benefits of fiber for not only our overall health, but for more effective weight loss as well.  Our grilled chicken ratatouille recipe gives us 7 grams of fiber per serving, but so delicious, you won't believe how healthy it is!  If you have anything you would like to see in your next newsletter, please just let Celena know!

You don't want to miss out on our PeakLife class on Wednesday, July 9th, at 6:30pm.  We are doing something new - representatives from Phase II of Cary will be our guest presenters on Fir, Fun and Fat Burning Exercises.  Deborah Richter, a professional fitness instructor, and Corey Johnson, the owner of Phase II, will be explaining the benefits of exercise to increase your metabolism and the kinds that best boost metabolism and streghten your heart.  They will give us exercises taht we can do around the house or office and keep us from the heat outside.  Make sure to wear comfortable clothes for simple demonstrations (you will not have to do any exercises on the floor, for example).  They will also bring us some coupons for free one-on-one sessions at their facility!

RECIPE FOR THE WEEK

This recipe taken from our new cookbook which can be purchased for only $5!  These muffins are great for a healthy breakfast or for a snack anytime!

Moist Blueberry Muffins with Almond Streusel

2 ½ cups all-purpose flour

1 cup granulated sugar

1 tablespoon baking powder

1 teaspoon salt

¾ cup 1% low-fat milk

½ cup low-fat buttermilk

1/3 cup light ricotta cheese

2 tablespoons vegetable oil

1 tablespoon vanilla extract

1 teaspoon almond extract

1 teaspoon lemon juice

3 large egg whites

1 ½ cups blueberries

Cooking spray

¼ cup all-purpose flour

½ cup finely chopped almonds

1 tablespoon brown sugar

1 tablespoon reduced-calorie stick margarine, melted

Preparation

Preheat oven to 400° F.

Combine first 5 ingredients in a large bowl; make a well in center of mixture.  Combine milk and next 7 ingredients (milk through egg whites) and stir well with a whisk.  Add to flour mixture, stirring just until moist.  Gently fold in blueberries.  Spoon batter into 18 muffin cups coated with cooking spray. 

Combine ¼ cup flour and remaining ingredients and sprinkle evenly over batter.  Bake at 400° for 18 minutes or until done.  Remove from pans immediately and cool on a wire rack.

Yield: 1 ½ dozen (serving size: 1 muffin)

Calories 171 (24% from fat); Fat 5.5g (Saturated 0.8g); Protein 4g; Cholesterol 1mg; Calcium 69mg; Sodium 139mg; Fiber 1.4g; Iron 1.1mg; Carbohydrate 28.8g.