Operation Boot Camp Knoxville in the news.
Knoxville's "Operation Boot Camp" helps take off pounds
Tuesday, November 30, 2010
Monday, November 29, 2010
Chicken Thighs with Olives and Tomato Sauce
One of my favorite kitchen tools is my slow cooker. Cooking everything up in the morning before going to work and coming home to a delicious smelling kitchen and hot meal feels like such a gift, plus clean up is a snap. You can add capers along with the olives, parsley, and seasoning for a more briny flavor, if you like. The parsley goes in last to keep its flavor and color intense.Yield: 6 servings (serving size: 2 chicken thighs and about 1/3 cup sauce)
Ingredients
- 12 chicken thighs (about 4 pounds), skinned
- 1 teaspoon kosher salt, divided
- 1/4 teaspoon freshly ground black pepper, divided
- 1 teaspoon olive oil
- 1 1/2 tablespoons minced garlic
- 1/4 cup dry white wine
- 3 tablespoons tomato paste
- 2 to 3 teaspoons crushed red pepper
- 1 (28-ounce) can diced tomatoes, drained
- 1/4 cup sliced pitted kalamata olives
- 2 tablespoons chopped fresh flat-leaf parsley
Preparation
1. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley.Nutritional Information
- Calories:
- 270
- Fat:
- 12.9g (sat 3.3g,mono 5.6g,poly 2.8g)
- Protein:
- 29.1g
- Carbohydrate:
- 8.7g
- Fiber:
- 2.2g
- Cholesterol:
- 99mg
- Iron:
- 2.4mg
- Sodium:
- 658mg
- Calcium:
- 44mg
Lia Huber, Cooking Light, MARCH 2009
Ingredients
- 12 chicken thighs (about 4 pounds), skinned
- 1 teaspoon kosher salt, divided
- 1/4 teaspoon freshly ground black pepper, divided
- 1 teaspoon olive oil
- 1 1/2 tablespoons minced garlic
- 1/4 cup dry white wine
- 3 tablespoons tomato paste
- 2 to 3 teaspoons crushed red pepper
- 1 (28-ounce) can diced tomatoes, drained
- 1/4 cup sliced pitted kalamata olives
- 2 tablespoons chopped fresh flat-leaf parsley
Preparation
1. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley.
Nutritional Information
- Calories:
- 270
- Fat:
- 12.9g (sat 3.3g,mono 5.6g,poly 2.8g)
- Protein:
- 29.1g
- Carbohydrate:
- 8.7g
- Fiber:
- 2.2g
- Cholesterol:
- 99mg
- Iron:
- 2.4mg
- Sodium:
- 658mg
- Calcium:
- 44mg
Friday, November 19, 2010
Holiday Travel Fitness Tips
Traveling can easily get you out of your routine so here are a few tips to keep you in motivated and ready to exercise while traveling for the holidays!
Travel Fitness: A Plan of Action to Keep You Active
It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return?
With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
Nature’s Playground and Man’s Monuments
There is no excuse for not finding places to exercise when every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.
It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)
Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.
There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
Prepare for Power, No Excuses
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.
With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.
And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).
Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Have Fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.
Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Nutrition Road Tips
Always drink plenty of water, particularly if you’re flying.
Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.
Additional Resources
Schlosberg, S. (2002). Fitness for Travelers: The Ultimate Workout Guide for the Road. Boston: Houghton Mifflin Books. Available at www.acefitness.org.
About.com: www.exercise.about.com/cs/fittingitin/a/ontheroadex.htm
Travel Fitness: A Plan of Action to Keep You Active
With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.
Nature’s Playground and Man’s Monuments
There is no excuse for not finding places to exercise when every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.
It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)
Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.
There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.
Prepare for Power, No Excuses
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.
With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.
And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).
Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.
Have Fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.
Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?
Nutrition Road Tips
Always drink plenty of water, particularly if you’re flying.
Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.
Additional Resources
Schlosberg, S. (2002). Fitness for Travelers: The Ultimate Workout Guide for the Road. Boston: Houghton Mifflin Books. Available at www.acefitness.org.
About.com: www.exercise.about.com/cs/fittingitin/a/ontheroadex.htm
Wednesday, November 17, 2010
Working Out While Sick
Here are a few do's and don'ts of exercising with illness from one of my favorite industry newsletters, the ACE Certified News.
The next time you’re sick, determine whether working out will help or hurt your condition with these tips:
DO check your symptoms. If you have above the neck signs, such as a runny nose, sneezing or sore throat, moderate exercise is generally safe as long as your do not have a fever. If you have below the neck signs, such as extreme fatigue, muscle aches, vomiting, diarrhea, chills, swollen lymph glands or a hacking cough, allow at least two weeks before returning to intense training.
DON’T exercise with a fever. Fever (a body temperature of above 98.6 degrees Fahrenheit) signifies you are doing battle with a virus. Exercising under these conditions increases your risk of dehydration, heatstroke and even heart failure.
DO modify your exercise intensity. You cannot power away your ailment through more intense workouts. In fact, you may make your illness worse. A simple sore throat, for example, could indicate an infection, and your immunity to fight it will be reduced if you continue vigorous exercise. Moderate exercise, however, is fine for mild cold symptoms as long as your heart rate and body temperature do not increase excessively. If you feel fine, you can increase your intensity. Stop exercising if you feel dizzy or nauseous.
DON’T infect or become infected. Be alert to air quality conditions at your training facility. During cold and flu seasons, exercise during less-crowded hours to avoid catching or transmitting viruses. However, the best way to prevent the spread of the germs that cause colds is to wash your hands regularly.
DO exercise to keep your immunity strong. Researchers have found a link between regular exercise and improved immune function response. During moderate exercise, immune cells circulate more quickly through your body and are better at destroying viruses and bacteria.
DON’T let a temporary illness stop you permanently. Focus on flexibility, stress management and mind/body awareness during down times. Moreover, plan how to resume your activity program as soon as you can rather than letting yourself drift into sedentary habits.
DO give your body the time it needs to recover. Making up for lost time in the gym can drain your immune system all over again. Exercise for two days at a lower intensity for each day you were sick.
DON’T hesitate to consult your doctor. Even if an illness is minor, check with your physician if you are seriously concerned
The next time you’re sick, determine whether working out will help or hurt your condition with these tips:
DO check your symptoms. If you have above the neck signs, such as a runny nose, sneezing or sore throat, moderate exercise is generally safe as long as your do not have a fever. If you have below the neck signs, such as extreme fatigue, muscle aches, vomiting, diarrhea, chills, swollen lymph glands or a hacking cough, allow at least two weeks before returning to intense training.
DO modify your exercise intensity. You cannot power away your ailment through more intense workouts. In fact, you may make your illness worse. A simple sore throat, for example, could indicate an infection, and your immunity to fight it will be reduced if you continue vigorous exercise. Moderate exercise, however, is fine for mild cold symptoms as long as your heart rate and body temperature do not increase excessively. If you feel fine, you can increase your intensity. Stop exercising if you feel dizzy or nauseous.
DON’T infect or become infected. Be alert to air quality conditions at your training facility. During cold and flu seasons, exercise during less-crowded hours to avoid catching or transmitting viruses. However, the best way to prevent the spread of the germs that cause colds is to wash your hands regularly.
DO exercise to keep your immunity strong. Researchers have found a link between regular exercise and improved immune function response. During moderate exercise, immune cells circulate more quickly through your body and are better at destroying viruses and bacteria.
DON’T let a temporary illness stop you permanently. Focus on flexibility, stress management and mind/body awareness during down times. Moreover, plan how to resume your activity program as soon as you can rather than letting yourself drift into sedentary habits.
DO give your body the time it needs to recover. Making up for lost time in the gym can drain your immune system all over again. Exercise for two days at a lower intensity for each day you were sick.
DON’T hesitate to consult your doctor. Even if an illness is minor, check with your physician if you are seriously concerned
Monday, November 15, 2010
Healthy Holiday Series: Asparagus with Dried Cherries & Maytag Blue Cheese
I am anything but traditional when it comes to vegetables on Thanksgiving. I am not a green bean casserole or candied carrot gal, but I have to make those items for my family because it is tradition. For those at my table with a healthier more adventurous palate, I usually have a few new recipes each year. While this recipe is not completely 100% healthy, not food is, instead it is about balance.
Ingredients
2 Bunches of thin asparagus
1 cup dried cherries
½ cup cider vinegar
2 tbsp extra virgin olive oil
2 cloves garlic
Salt & Pepper to taste
¼ cup chopped fresh herbs (parsley, thyme, basil, rosemary, whatever you like)
2 tbsp white wine or chicken stock
¾ cup crumbled Maytag blue cheese (used to finish the dish)
Instructions:
1) Bring 3 quarts of water to a boil.
2) Trim ends off of the asparagus and drop into the boiling water
3) Let boil for 5-7 minutes. Until bright green.
4) Prepare an ice bath of cold water and ice cubes in a bowl or container to place the cooked asparagus in once they are cooked. You will shock the asparagus so they do not keep cooking or turn army green.
5) In a small sauce pan on medium heat add the cider vinegar and cherries. Reduce them down so most of the liquid is absorbed.
6) In a large sauté pan heat the olive oil on low to medium heat, then add the garlic. Sweat down the garlic and add the white wine to deglaze the garlic and prevent it from burning.
7) Add the chilled asparagus , cherry mixture and toss, herbs, salt and pepper. You can add additional white wine or stock if the mixture gets too dry. You want to coat the asparagus with the garlic and cherries.
8) Place the warm asparagus on a serving platter or bowl and sprinkle the blue cheese on top.
Ingredients
2 Bunches of thin asparagus
1 cup dried cherries
½ cup cider vinegar
2 tbsp extra virgin olive oil
2 cloves garlic
Salt & Pepper to taste
¼ cup chopped fresh herbs (parsley, thyme, basil, rosemary, whatever you like)
2 tbsp white wine or chicken stock
¾ cup crumbled Maytag blue cheese (used to finish the dish)
Instructions:
1) Bring 3 quarts of water to a boil.
2) Trim ends off of the asparagus and drop into the boiling water
3) Let boil for 5-7 minutes. Until bright green.
4) Prepare an ice bath of cold water and ice cubes in a bowl or container to place the cooked asparagus in once they are cooked. You will shock the asparagus so they do not keep cooking or turn army green.
5) In a small sauce pan on medium heat add the cider vinegar and cherries. Reduce them down so most of the liquid is absorbed.
6) In a large sauté pan heat the olive oil on low to medium heat, then add the garlic. Sweat down the garlic and add the white wine to deglaze the garlic and prevent it from burning.
7) Add the chilled asparagus , cherry mixture and toss, herbs, salt and pepper. You can add additional white wine or stock if the mixture gets too dry. You want to coat the asparagus with the garlic and cherries.
8) Place the warm asparagus on a serving platter or bowl and sprinkle the blue cheese on top.
Wednesday, November 10, 2010
Passing on the Holiday Pounds - Quick Tips
With any event or dinner it is always better to avoid over eating, eating bad stuff and hating yourself in the morning:
1) Try not to go to a party hungry
2) If you drink alcohol balance it with water and try not to over eat while you are drinking! Eating protein while drinking may also slow the effects of the alcohol. (ie., getting drunk)
3) Look for healthy choices at events – lean protein, whole grains, raw vegetables, fruit for dessert and try to stay away from processed foods.
4) Do your ‘holiday homework’ and take care of your body. If you cannot commit to a workout schedule during the week do it on the weekends!
5) If you are traveling, take a resistance band, a pair of sneakers and some workout clothes and then actually workout! Even if it is short 15-20 minute exercise bout, it is better than not moving at all!
6) Take a brisk walk after a big meal. It can help you keep those unwanted pounds off. Moving after eating actually helps burn those calories.
1) Try not to go to a party hungry
2) If you drink alcohol balance it with water and try not to over eat while you are drinking! Eating protein while drinking may also slow the effects of the alcohol. (ie., getting drunk)
3) Look for healthy choices at events – lean protein, whole grains, raw vegetables, fruit for dessert and try to stay away from processed foods.
4) Do your ‘holiday homework’ and take care of your body. If you cannot commit to a workout schedule during the week do it on the weekends!
5) If you are traveling, take a resistance band, a pair of sneakers and some workout clothes and then actually workout! Even if it is short 15-20 minute exercise bout, it is better than not moving at all!
6) Take a brisk walk after a big meal. It can help you keep those unwanted pounds off. Moving after eating actually helps burn those calories.
Monday, November 8, 2010
Barcelona Hot Chocolate
Maybe big guilty desserts are a thing of the past. Some simple hot chocolate may enable you to skip the decadent desserts!
The combination of hot chocolate and espresso is enjoyed in Spain and throughout Europe. This version shows off the chocolate with a hint of orange and isn't as sweet as traditional American-style cocoa drinks.
Yield: 4 servings
Ingredients
* 2/3 cup boiling water
* 2 ounces good-quality dark or bittersweet (60 to 70 percent cocoa) chocolate, finely chopped
* 1 1/3 cups 1% low-fat milk
* 1 cup brewed espresso or strong coffee
* 1/4 cup unsweetened cocoa powder
* 1/4 cup packed brown sugar
* 1 2-inch piece orange rind strip
* 1/4 cup frozen fat-free whipped topping, thawed
* Cocoa powder (optional)
Preparation
Combine 2/3 cup boiling water and chopped chocolate in a medium saucepan, stirring until chocolate melts. Add milk and next 4 ingredients (through rind); cook over medium-low heat, stirring with a whisk. Heat 5 minutes or until tiny bubbles form around edge of pan, stirring frequently (do not boil). Discard rind. Pour 1 cup mixture into each of 4 mugs. Spoon 1 tablespoon whipped topping over each serving. Dust with cocoa powder, if desired.
Nutritional Information
Calories: 177 (27% from fat)
Fat: 5.4g (sat 3.1g,mono 1.7g,poly 0.1g)
Protein: 4.4g
Carbohydrate: 32g
Fiber: 1.9g
Cholesterol: 3mg
Iron: 1.4mg
Sodium: 62mg
Calcium: 126mg
Kathy Farrell-Kingsley, Chocolate Therapy: Indulgent Recipes to Lift Your Spirits, Cooking Light, DECEMBER 2007
The combination of hot chocolate and espresso is enjoyed in Spain and throughout Europe. This version shows off the chocolate with a hint of orange and isn't as sweet as traditional American-style cocoa drinks.
Yield: 4 servings
Ingredients
* 2/3 cup boiling water
* 2 ounces good-quality dark or bittersweet (60 to 70 percent cocoa) chocolate, finely chopped
* 1 1/3 cups 1% low-fat milk
* 1 cup brewed espresso or strong coffee
* 1/4 cup unsweetened cocoa powder
* 1/4 cup packed brown sugar
* 1 2-inch piece orange rind strip
* 1/4 cup frozen fat-free whipped topping, thawed
* Cocoa powder (optional)
Preparation
Combine 2/3 cup boiling water and chopped chocolate in a medium saucepan, stirring until chocolate melts. Add milk and next 4 ingredients (through rind); cook over medium-low heat, stirring with a whisk. Heat 5 minutes or until tiny bubbles form around edge of pan, stirring frequently (do not boil). Discard rind. Pour 1 cup mixture into each of 4 mugs. Spoon 1 tablespoon whipped topping over each serving. Dust with cocoa powder, if desired.
Nutritional Information
Calories: 177 (27% from fat)
Fat: 5.4g (sat 3.1g,mono 1.7g,poly 0.1g)
Protein: 4.4g
Carbohydrate: 32g
Fiber: 1.9g
Cholesterol: 3mg
Iron: 1.4mg
Sodium: 62mg
Calcium: 126mg
Kathy Farrell-Kingsley, Chocolate Therapy: Indulgent Recipes to Lift Your Spirits, Cooking Light, DECEMBER 2007
Wednesday, November 3, 2010
Take a Pass on the Holiday Pounds
For many of us Halloween starts a 63 day parade of parties, candy, food and drink, but you can take a pass on the holiday pounds this year. Operation Boot Camp is helping keep Atlanta focused on fitness this holiday season with its holiday camps and free preview workout sessions.
"With a little planning and dedication it is possible to successfully battle the holiday bulge and start off the New Year already focused on their health and wellness," said Lauren Lorenzo, vice president of training and development Operation Boot Camp North America. " It is balancing the splurge factor with the health factor and at the end of the day feeling good about your choices. Our holiday camps and our free preview workouts help keep fitness front and center so that you can enjoy the holidays and stay on track with your health and fitness."
Operation Boot Camp offers holiday camps and free Saturday preview workouts at locations throughout metro-Atlanta. The best part of the preview sessions is there is nothing to lose but calories. Operation Boot Camp’s preview workouts are offered each Saturday at various locations. Attending these workouts is the best way to experience first-hand Atlanta's Best boot camp.
To find a preview workout or holiday camp visit www.operationbootcamp.com. The “Try Us” area includes details on all of the preview workouts and the “Locations” tab provides directions and information about where and when the session will be held. For the preview workout, campers should arrive 15 minutes before the workout start time dressed ready for a fun and life change experience.
Operation Boot Camps Healthy and Fit Holiday Tips
With any event or dinner it is always better to avoid over eating, eating bad stuff and hating yourself in the morning:
- Try not to go to a party hungry
- If you drink alcohol balance it with water and try not to over eat while you are drinking! Eating protein while drinking may also slow the effects of the alcohol. (ie., getting drunk)
- Look for healthy choices at events – lean protein, whole grains, raw vegetables, fruit for dessert and try to stay away from processed foods.
- Do your ‘holiday homework’ and take care of your body. If you cannot commit to a workout schedule during the week do it on the weekends!
- If you are traveling, take a resistance band, a pair of sneakers and some workout clothes and then actually workout! Even if it is short 15-20 minute exercise bout, it is better than not moving at all!
- Take a brisk walk after a big meal. It can help you keep those unwanted pounds off. Moving after eating actually helps burn those calories.
About Operation Boot Camp:
Since 2000, Operation Boot Camp has been helping thousands get in the shape and adopt a healthy lifestyle. Voted “Best Boot Camp in Atlanta” by Atlanta Sports & Fitness Magazine and Jezebel Magazine, this intense 30-day program delivers quick “boot camp” results for people of all fitness levels. The instructor team is focused on helping build positive attitudes break through mental barriers and create new healthy habits. For more information, visit www.operationbootcamp.com.
Monday, November 1, 2010
Healthy Holiday Series: Cranberry-Orange Relish
Do you hate processed foods, well here is an easy cranberry-orange relish to add some flair to your Thanksgiving without getting the can opener out!
Yield: 2 cups (serving size: 1 tablespoon)
Ingredients
- 1 1/2 cups fresh cranberries
- 1 small thin-skinned Valencia orange, quartered and seeded
- 1/2 cup sugar
- 3 tablespoons chopped walnuts
- 1 tablespoon Grand Marnier or other orange-flavored liqueur (optional)
Preparation
Combine cranberries and orange in a food processor, and pulse 5 times or until chopped. Combine cranberry mixture, sugar, walnuts, and Grand Marnier in a bowl, and let stand at least 30 minutes before serving. Cover and store in refrigerator for up to 2 weeks.Nutritional Information
- Calories: 23 (16% from fat)
- Fat: 0.4g (sat 0.0g,mono 0.1g,poly 0.3g)
- Protein: 0.3g
- Carbohydrate: 4.7g
- Fiber: 0.4g
- Cholesterol: 0.0mg
- Iron: 0.0mg
- Sodium: 0.0mg
- Calcium: 4mg
Cooking Light, DECEMBER 1998
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