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The Skinny on the “Muscle Weighs More than Fat” Theory

You may have heard that muscle weighs more than fat; this unfortunately is not the case. Think of it like this, does a pound of bricks weigh more than a pound of feathers? NO, they weigh the same! The same goes with muscle and fat; five pounds of muscle weighs the same as five pounds...

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Thai Chopped Salad

Ingredients: Makes 4 servings Hannaford ginger teriyaki marinade 6 boneless skinless chicken tenders, cut into 2 inch cubes ½ lb raw Jumbo shrimp, peeled, tail removed 1 package Hannaford Pre-made Kale Brussels Slaw 1 Red bell pepper, thinly sliced Cilantro, chopped Cashews or peanuts, chopped 1 ½ cups cooked wheat berries, cooked Olive oil Dressing:...

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Italian Crescent Turkey & Veggie Casserole

  Ingredients: • 1lb 93% ground turkey • 1 cup pasta sauce ( I like Hannaford Brand Tomato Basil) • 8oz package sliced Portobello mushrooms • 1 zucchini, diced • 1 summer squash, diced • 1 can reduced fat refrigerated crescent dinner rolls • ½ cup shredded Italian cheese blend • Italian blend seasoning Directions:...

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Hummus Crusted Chicken

Ingredients: Makes 4-5 servings • 4 boneless, skinless chicken breasts • Salt and black pepper to taste • 1 zucchini, chopped • 1 yellow squash, chopped • 1 medium onion, chopped • 1 cup hummus, homemade or store bought (any flavor) • 1 Tbsp. olive oil • 2 lemons • 1 tsp. smoked paprika *Sub...

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Spinach & Berry Salad

Ingredients: Makes 4 servings • 2, 6 oz bags baby spinach • 16 oz strawberries, washed a sliced • 6 oz black berries or blueberries, washed • ½ cup reduced sugar dried cranberries • ½ cup sliced natural almonds • ½ cup crumbled goat cheese Best paired dressings: • Maple Grove Farms fat-free Vidalia Onion...

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Spaghetti Squash Turkey & Veggie Bake

Ingredients: Makes 8 servings • 1 large spaghetti squash • 2 Tbsp minced garlic • 1 medium onion, chopped • 1 tsp olive oil, extra virgin • 1 lb 93% ground turkey • 1 package sliced Portobello mushrooms • 1 zuchini, cubed • 1 medium head of broccoli, cut into florets • 1, 11oz can...

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Turkey Taco Skillet

Ingredients: Makes A LOT (serving size: 1 ½ cups) • 1lb 93% lean ground turkey • 1 red bell pepper, chopped • 1 zucchini, diced • 1 can no salt added corn, rinsed or 2 cups frozen corn • 1 can low sodium black beans, rinsed • 1 can Rotel diced tomatoes • 1 packet...

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Buffalo Chicken Stuffed Spaghetti Squash

  Ingredients: Makes 2 servings • 1 medium spaghetti squash • Extra virgin olive oil • ½ medium yellow onion, chopped • 2 medium celery stalks, sliced • 2 carrots, chopped • ½ lb boneless skinless chicken breasts, chopped • ¼ cup canned tomato sauce • ~ ¼ cup Frank’s Buffalo Sauce (adjust amount as...

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Protein Pancake- Holiday Hustle Approved!

Ingredients: Makes 1 large pancake or 2 small • 1/2 ripe banana • 1/4 cup liquid egg whites • 1 scoop protein powder* • 1 tsp cinnamon • Non-stick spray of choice Topping Ideas: • peanut butter & banana slices • thawed frozen berries • fresh sliced strawberries Directions: In a mixing bowl, mash banana...

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Healthy Holiday Eating, Tips & Tricks

  Holiday Eating Tips and Tricks o  Plan and prep meals & snacks ahead -It’s a busy time of year, so make sure you’re prepared!   o  Don’t go to a holiday event hungry -Eat something before you go. A protein shake is a great way to curb your appetite!   o  Don’t hang out...

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