EFL Nutrition Facts
The following nutrition stats have been carefully calculated and approximated based on the serving sizes of the meals as written and shown in the recipes (Avg). Also included are approximated nutrition stats based on the serving sizes of the meals for males (M) and females (F). Remember that for each of us the portion sizes vary as described in Chapter 6 of Eating for Life. Albac...
Blueberry Blend
Protein-rich cottage cheese with blueberry yogurtServings: Preparation Time: 2 minutesINGREDIENTS1 portion low-fat cottage cheese (about 1⁄2 cup)1 portion light, fat-free blueberry yogurt (about 6 oz)DIRECTIONSIn a serving bowl, combine cottage cheese and blueberry yogurt.Serve and enjoy!
Turkey Sandwich
Roasted turkey breast, lettuce and tomato on fresh whole-grain breadServings: 1Preparation Time: 5 minutesINGREDIENTS1 Tbsp mustard or fat-free mayonnaise2 slices whole-grain bread2 lettuce leaves1 portion roasted turkey breast, sliced½ tomato, slicedDIRECTIONSSpread mustard or fat-free mayonnaise evenly over bread slices.Top one slice of bread with lettuce, turkey and tomato.Stack with the other slice of bread and then cut sandwich in hal...
Golden Pancakes
Protein pancakes make breakfast a dessert!Servings: 2Preparation Time: 15 minutesINGREDIENTS1 cup uncooked whole-grain oats (non-instant)6 egg whites1 cup fat-free cottage cheese1⁄4 tsp vanilla extract1⁄4 tsp ground cinnamon2 packets sugar substituteDIRECTIONSLightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.In a blender, combine oats, egg whites, cottage cheese, ...
Egg-Cellent Enchiladas
Quick, delicious, nutritious Eating for Lifestyle breakfast!Servings: 1Preparation Time: 8 minutes INGREDIENTS1 whole egg3 egg whites2 Tbsp reduced-fat cheddar cheese, shredded2 corn tortillas¼ avocado, sliced¼ cup salsa, dividedDIRECTIONSLightly coat a small nonstick skillet with cooking spray and place over medium heat.Whisk egg and egg whites until blended; pour into skillet and scramble for about 2 minutes. Add cheddar cheese...
Eggs and Oats
Simple and nutritious way to start your dayServings: 1Preparation Time: 10 minutesINGREDIENTS½ cup whole-grain oats (non-instant)1 whole egg3 egg whitesground black pepper, to taste½ cup skim milksugar substitute, to tasteDIRECTIONSCook whole-grain oats according to package directions.Lightly coat a small nonstick skillet with cooking spray and place over medium heat.In a small mixing bowl, whisk the egg and egg whites until slightl...
Denver Omelet
Delicious omelet filled with diced ham, bell pepper and onion with whole-wheat toastServings: 1Preparation Time: 15 minutes INGREDIENTS1 whole egg3 egg whites1 Tbsp skim milk¼ tsp ground black pepper¼ green bell pepper, diced¼ red bell pepper, diced1 slice onion, chopped ¼ cup lean ham, diced 2 Tbsp reduced-fat cheddar cheese, shredded 1 slice whole-wheat breadDIRECTIONSLightly coat a small nonstick skillet with coo...
Sunny Side Up
Bright and basic morning meal!Servings: 1Preparation Time: 10 minutes INGREDIENTS1 egg white2 whole eggs1 slice whole-grain bread, toasted 1⁄2 grapefruit, sectionedDIRECTIONSLightly coat a small nonstick skillet with cooking spray and place over medium heat.Add egg white and whole eggs to skillet; cover and cook until whites are set and yolks have thickened, about 3 minutes.Slide eggs onto warmed plate with toast. Serve with grapefruit h...
Chocolate Oatmeal
Old-fashioned oats, all-natural peanut butter with the added power of proteinServings: 1Preparation Time: 5 minutes INGREDIENTSâ…“ cup uncooked whole-grain oats (non-instant)½ cup water1 packet chocolate Plus Protein (22 grams whey protein isolate)Sugar substitute, to taste ½ cup skim milkDIRECTIONSIn a bowl, combine oats, water and protein powder. Microwave on high until oats are cooked, about 2 minutes.Stir in sugar substitute ...
Crossing the Abyss
There is a world of difference between knowing what to do and actually doing it.By Bill PhillipsOver a million people have made a dramatic transformation of their health after reading Body-for-LIFE. But as numerous as the success stories are, I’m repeatedly reminded of the fact that there are still millions of people who have yet to make the change.Many of them know how to exercise. Some know how to eat right, too. In fact, this vast and ev...
Have Fun and Feel Free
Excerpt from Eating-for-Life Chapter 7 Now that you’ve learned the specifics of Eating for Life and you know about the right foods, right amounts, right combinations and the right times to eat, here’s what I want you to do next... Forget all that stuff! That’s right, put it out of your mind. Not every day. Just one day a week. Let me explain... I’ve discovered that the healthiest people, with the healthiest eating habits, ...
The Right Recipe
Excerpt from Eating-for-Life Chapter 6 “Eat right.” Each day, nutritionists, dietitians and diet doctors dish out this well-intended advice to clients, patients and those seeking the right way to reduce bodyfat and improve health. Unfortunately, the well-intended admonition “eat right” has become a very obscure and ambiguous “prescription.” I receive so many letters and emails from people who are confused about...
How I Put It All Together
Excerpt from Eating-for-Life Chapter 8 So now you know all about the Eating for Lifestyle. You’ve learned what it really means to eat right. You know how to break free from the fast-food frenzy. We’ve separated myth from fact and have covered a great deal of information. Now it’s time to put it all together—to see Eating for Life in action. So I’m going to show you how I personally apply the Eating for Lifestyle. I&r...
$109,000 to Make-A-Wish Foundation
Denver, CO: Bill Phillips, the former chairperson and CEO of EAS and the author of the best-selling health and fitness book “Body for Life” recently made a $109,000 personal donation to the Make-A-Wish Foundation of Colorado. Mr. Phillips' donation came about as part of his Transformation Challenge, a 12-week plan to increase the health, fitness and energy of Challenge participants across the country and the world. For every pound lo...
Staying on Course
Getting an object at rest to begin moving requires far more energy than it does to keep it moving. Think of a rocket: 90 percent of the power is spent on the initial thrust—the remaining 10 percent is all that’s needed to keep it going. However, if that rocket strays off course, it requires considerable energy to get it back on track, and, if it gets too far off course, it will not complete its mission—and all the energy expende...
7 Ways to Find Time for Fitness
The reason it’s so hard to get, and stay, in great shape is because we are all just so incredibly busy. We’ve got work, friends, family, etc., etc. Every single day there is so much to do -- so much going on! Obviously, those who are successful at transforming their health and maintaining good physical fitness have a lot less going on in their lives than we do, right?Well, as much as we might like to believe a lack of time is what&rsq...
Santa Fe Chicken Soup
Spicy chicken in green chili broth with crisp tortilla strips, salsa and sour cream. Servings: 4 Preparation Time: 55 minutes INGREDIENTS 1/3 cup brown rice (uncooked) 4 portions chicken breast (about 1 lb) 1 lime, halved 2 tsp taco seasoning 6 corn tortillas 1 Tbsp olive oil 1 clove garlic, minced ½ onion, chopped 1 can (4 oz) diced green chilies 6 cups fat-free, reduced-sodium chicken broth ...
Baked Chicken Parmesan
Spinach fettuccine with breaded chicken breast, topped with pasta sauce and Parmesan cheese. Serving: 2 Preparation Time: 40 minutesINGREDIENTS 2 egg whites 1/3 cup Italian-seasoned breadcrumbs 4 Tbsp reduced-fat Parmesan cheese, grated, divided 2 portions chicken breast (about ½ lb) 2 portions spinach pasta (about 4 oz uncooked) 1 cup low-fat pasta sauce 2 cups baby spinach leaves DIRECTIONS Preheat ove...
Asian Beef Stir-Fry
Peppered steak strips with oriental-style vegetables and noodles Servings: 4 Preparation Time: 30 minutesINGREDIENTS 4 portions spaghetti (about 8 oz uncooked) 4 portions lean steak (about 1 lb) 1/8 tsp crushed red pepper flakes 3 cloves garlic, minced 1 onion, sliced 4 celery stalks, sliced 1 head napa cabbage, shredded ½ cup lite soy sauce DIRECTIONS Prepare spaghetti according to its package di...
Balsamic Salmon Salad
Broiled salmon fillet glazed with teriyaki marinade over balsamic salad and new potatoes Servings: 2 Preparation Time: 30 minutesINGREDIENTS 2 portions new potatoes, cubed 1 Tbsp teriyaki marinade 2 cloves garlic, minced 1 Tbsp fresh parsley, minced 2 portions salmon fillets (about 12 oz) 4 cups mixed salad greens 1 Tbsp fresh basil leaves, chopped 1 Tbsp fresh oregano leaves, chopped 1 Tbsp olive...
