Recipe of the Week - Air Fryer Bacon Wrapped Pork Tenderloin

This quick and simple Bacon-Wrapped Pork Tenderloin cooked in the air fryer is perfect for weeknight dinners and packed with so much flavor!

INGREDIENTS

• 1/2 teaspoon kosher salt

• 1/4 teaspoon ground black pepper

• 1 pork tenderloin, about 1 1/2 lbs

• 6 center cut strips bacon

• cooking string

INSTRUCTIONS

• Season pork with salt and pepper. Lay the bacon on a cutting board to be roughly the same size as the tenderloin.

• Cut two bacon strips in half (since the ends are thinner, they don’t need a whole strip). Lay two halves next to each other, then four full strips, then the other two halves next to each other.

• Carefully lay the tenderloin over the bacon. Tightly roll up the pork jelly-roll style, starting with a long side. Tie the roast at 2- inch intervals with kitchen string each about 12-inches long.

• Carefully cut the tenderloin in half to fit in the air fryer.

• Put the tenderloin inside and fry at 400 F for 20 minutes turning halfway, until an instant read thermometer inserted into the center reads 145-150 F. Let the pork rest about 5 minutes before slicing. Slice into 12 slices.

• Optional: Serve with grain mustard, fig jam, sweet chile sauce, etc.
  

Nutrition Information:

• Serving Size: 4oz

• Calories: 153

• Carbohydrates: 0.5g

• Protein: 26.5g

• Fat: 4g

• Saturated Fat: 1.5g

• Cholesterol: 76mg

• Sodium: 258.5mg

12 Best Core Stabilization Exercises

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Looking to add some extra stability to your core? Try any of these twelve exercises.

1) Marching

2) Dead Bugs

3) The "100"

4) Bridge Marching

5) Single Leg Stretch

6) Bridge Marching

7) Prone Leg Lifts

8) Clams

9) Bird Dogs

10) Knee Hovers

11) Plank Step Backs

12) Plank Leg Lifts

*Need more detailed information? Click Here.

The Benefits of Having a Beginner Mind

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By: Erin Power

Tell me if this sounds familiar: you’re fed up because this fat loss thing isn’t as easy as it was when you were in your 20s. Or maybe you’re frustrated because you used to love the freedom of working out at lunch and now it feels like a hassle to leave your desk and *gasp* shower twice a day.

Sometimes it’s the novelty of a new routine, a new way of eating, and new-found endorphins that makes embarking on a health journey exciting. And somehow, in the middle of unrealistic expectations, lack-of-newness, and a few discouraging setbacks, it becomes unsatisfying at best.

As a health coach, I’m trained in the nuances of how to reprogram my clients’ genes, but I’m also a seasoned pro at understanding the psychology behind what makes them successful versus what makes them continue to beat their head against the wall wondering why everything seems like such a freakin’ chore.

I’ll let you in on a little secret. To get where you really want to go, you’ve got to maintain what experts call, a beginner’s mind.

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Recipe of the Week - Ahi Tuna Stacks

Ahi Tuna Poke Rice Stacks with layers of chunks of sushi-grade tuna, avocado, cucumbers, spicy mayo, and rice layered in fun easy stacks.

INGREDIENTS

For Tuna:

• 12 ounces raw sushi grade tuna, cubed small

• 3 tablespoons reduced sodium soy sauce, or gluten-free tamari, liquid aminos

• 1 1/2 teaspoon sesame oil

• 1 teaspoon sriracha1 scallion, sliced

For Stacks:

• 1 cup cooked short-grain brown rice, heated

• 1 tablespoon rice vinegar

• 1 cup peeled and diced cucumber, about 1 medium

• 1/2 cup mashed avocado, about 1 medium

• 4 teaspoons Furikake, such as Eden Shake or use sesame seeds

• 4 teaspoons reduced-sodium soy sauce, or gluten-free

• 4 teaspoons mayonnaise

• 1 teaspoon sriracha sauce

INSTRUCTIONS

• In a large bowl combine tuna, soy sauce, sesame oil, sriracha and scallions.

• Gently toss and set aside while you prepare the rest.

• Place the heated rice in a bowl and add rice vinegar; stir.

• In a small bowl, combine mayonnaise and sriracha sauce.

• Lightly spray the inside of a 1 cup dry measuring cup with oil (use one with straight edges) then start by layering 1/4 cup cucumber, then 2 tablespoon of avocado and smooth, then 1/4 of the tuna and flatten with the back of a spoon, and finally 1/4 cup rice.

• Carefully turn the cup upside down to turn the stack out onto a plate, lightly tapping the bottom of the cup if necessary.

• Sprinkle with Furikake and drizzle with 1 teaspoon soy sauce and sriracha mayonnaise.

• Repeat with remaining ingredients.

Nutrition Information

• Serving Size: 2 Stacks

• Calories: 561

• Carbohydrates: 37.5g

• Protein: 48.5g

• Fat: 24.5g

• Saturated Fat: 3.5g

• Cholesterol: 76mg

• Sodium: 1620.5mg

• Fiber: 7.5g

• Sugar: 5g

Top 10 Deadlift Mistakes

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Looking to perfect your deadlift? Avoid these ten common mistakes.

1) Pulling with a rounded back.

2) Allowing your back to round under load.

3) Bending at the back rather than breaking at the hips.

4) Having the bar too far in front of you.

5) Trying to brace and tighten up after grabbing the bar.

6) Lifting the weight by extending the back rather than the hips.

7) Squatting and not deadlifting.

8) Overly arching your back.

9) Shins not vertical.

10) Letting your chest drop when lifting the bar.

*Need more detailed information? Click Here.

Do You Know How to Properly Hydrate? It’s Not as Straight forward as You Might Think

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By: Lindsay Taylor PhD

Hydration seems like it should be so easy: drink some water, go about your day, the end. Back in this blog’s early days, and when I first published The Primal Blueprint, my hydration advice was simple: drink when you’re thirsty.

Over the years, however, my thinking on the hydration issue has become more nuanced. When I updated and expanded the most recent edition of The Primal Blueprint in 2016, I expanded on that basic advice to include more details about what we should be drinking and how much.

For the most part, I still think that “drink to thirst” is a sound strategy for the average person. Your body has a built-in, well-regulated thirst mechanism that will keep you from becoming dehydrated in normal circumstances. However, some folks, like the endurance athletes in the crowd, would be wise to take a more intentional approach.

Benefits of Proper Hydration and How It’s Regulated

Hydration is a critical component of optimal health. Digestion, muscle contraction, circulation, thermoregulation, and neurologic functioning all rely on having appropriate fluid balance in the body.

Your brain and kidneys are constantly working to maintain optimal hydration status. When you become even slightly dehydrated, several things happen. First and foremost, your blood osmolality (concentration) increases. Dehydration can also cause a decrease in blood volume and, often, blood pressure.

The brain and kidneys sense these changes and release hormones and hormone precursors designed to restore homeostasis.1 For example, the pituitary gland releases an anti-diuretic hormone called vasopressin, or AVP, which tells the kidneys to hold on to water. Blood vessels constrict. Most importantly, a brain region known as the lamina terminalis initiates the powerful sensation we know as thirst.

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Recipe of the Week - Spicy Crunch Tuna Tartare

Spicy Crunchy Tuna Tartare is my favorite restaurant appetizer that's so easy to make yourself and will impress your guests! Made with tuna, avocado and some panko for crunch.

INGREDIENTS

• 8 oz sushi grade ahi tuna, finely chopped

• 2 tsp pure sesame oil

• 1 tsp rice wine

• 2 tsp fresh lime juice

• 2 tsp soy sauce, or gluten-free tamari1 tsp sriracha, or more to taste

• 2 tbsp chives, minced

• 2 tbsp panko crumbs, plain or gluten-free

• 1 ripe, firm hass avocado, diced

• 1 tsp black and white sesame seeds

INSTRUCTIONS

• Combine sesame oil, rice wine, lime juice, soy sauce and sriracha in a medium bowl.

• Pour over tuna and mix.

• Add chives and gently combine tuna with diced avocado, refrigerate until ready to serve.

• Add panko crumbs just before serving and top with sesame seeds.

Nutrition Information

• Serving Size: 1/4

• Calories: 197.6k

• Carbohydrates: 7.9g

• Protein: 18.6g

• Fat: 10.3g

• Fiber: 3.1g

Is Alcohol Bad For You If You’re Not Addicted?

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By: Mark Sisson

The Negative Aspects of Alcohol - Alcohol Is a Toxin That Your Body Must Metabolize and Excrete

Our ability to break alcohol down into less toxic metabolites didn’t arise because of our tendency to seek out fermented fruits. Over the course of an average day, the average human digestive system produces about three grams of ethanol just from the gut flora fermenting the gut’s contents. If we didn’t have the ability to metabolize and detoxify ethanol, those three grams would add up real quick and represent a huge toxin load on our bodies.

After alcohol is consumed, a number of enzymatic reactions ensue. In the liver, an enzyme called alcohol dehydrogenase converts the ethanol to acetaldehyde, an incredibly toxic compound that’s been implicated in causing many hangover symptoms. An enzyme called acetaldehyde dehydrogenase converts the acetaldehyde into acetic acid, or vinegar, which is harmless unless you’re a cucumber. From there, you’re good to go. Sounds simple enough, right? Just let the enzymes do their thing. As long as you make those enzymes, the alcohol will be safely and effectively metabolized into table vinegar which can then be extracted to form a delicious salad dressing (that last part isn’t true).

Unfortunately, not everyone produces the same amount and quality of detoxifying enzymes. Many people of East Asian descent possess a dominant mutation in the gene that codes for aldehyde dehydrogenase, making it less effective. While they’re less likely to be alcoholics, folks with the mutation (characterized by a “flushing” upon ingestion) are at an elevated risk of liver damage and esophageal cancer.

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Recipe of the Week - Protein PB&J Smoothie Bowl

This Protein PB & J Smoothie Bowl tastes like peanut butter and jelly in a bowl. Packed with protein, it’s the perfect start to your day!

INGREDIENTS

• 1/4 cup almond, oat or milk of your choice

• 2/3 cup frozen blueberries, put your blueberries in the freezer!

• 2/3 cup sliced strawberries, frozen

• 1 scoop vanilla protein powder

• 1 tbsp peanut butter

• Optional toppings: 1 tablespoon melted peanut butter for drizzling,, blueberries, chia seeds

INSTRUCTIONS

• Place your milk into the blender.

• Add frozen fruit, protein powder and 1 tablespoon peanut butter. Seal and blend until smooth.

• Pour out into a bowl.

• If using, melt the remaining peanut butter in the microwave 30 to 45 seconds and drizzle over the bowl.

• Add desired toppings. Eat right away with a spoon!

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 268kcal

• Carbohydrates: 30.5g

• Protein: 14.5g

• Fat: 11g

• Saturated Fat: 2g

• Sodium: 278mg

• Fiber: 6.5

• Sugar: 17.9g

Don't Let the Small Stuff Get You Down

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A new study led by University of Miami psychologists suggests that the longer negativity lingers in your brain, the unhappier you may be.

Suppose you drop your morning coffee and it splatters everywhere. Later a colleague drops by to say hello. Do you grumble a testy acknowledgment, or cheerfully greet her?

In a new study on brain activity led by University of Miami psychologists, researchers found that how a person’s brain evaluates fleeting negative stimuli—such as that dropped cup—may influence their long-term psychological well-being.

“One way to think about it is the longer your brain holds on to a negative event, or stimuli, the unhappier you report being,” said Nikki Puccetti, a Ph.D. candidate in the Department of Psychology and lead author of the study published Monday in the Journal of Neuroscience. “Basically, we found that the persistence of a person’s brain in holding on to a negative stimulus is what predicts more negative and less positive daily emotional experiences. That in turn predicts how well they think they’re doing in their life.”

“The majority of human neuroscience research looks at how intensely the brain reacts to negative stimuli, not how long the brain holds on to a stimulus,’’ said Aaron Heller, senior author of the study and assistant professor of psychology. “We looked at the spillover—how the emotional coloring of an event spills over to other things that happen. Understanding the biological mechanisms of that is critically important to understanding the differences in brain function, daily emotions, and well-being,” he added.

For their study, the researchers set out to learn how different reactions in the brain to emotional pictures relate to momentary emotional experiences in daily life and even psychological well-being over time. They hypothesized that the amygdala, the almond-shaped structure on both sides of the cerebrum that evaluates stimuli and supports emotion and memory, played an important role.

They confirmed their suspicions by analyzing data from the Midlife in the United States (MIDUS) study, one of the richest and most unique longitudinal studies on the health and well-being of thousands of adults as they age. Initiated by the National Institute on Aging in 1995, the study continued in 2002 at the University of Wisconsin-Madison, where Heller earned his Ph.D.

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Top 10 Pull-Up Mistakes

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Looking to perfect your pull-ups? Avoid these ten common mistakes.

1) Using Momentum (Be strict)

2) Loose Body (Stay tight)

3) Chin Over the Bar (Get your chest to the bar)

4) Bent Elbows at the Bottom (Make sure your arms are extended)

5) Flared Elbows (Drive elbows to the floor)

6) Training only 1 pull-up grip (Use different hand variations)

*Need more detailed information? Click Here.

Recipe of the Week - Greek Yogurt Caesar Salad Dressing

Easy, eggless Caesar Salad Dressing using the core ingredients which make up the classic: lemon + parmesan + anchovies, lightened up with Greek yogurt.

INGREDIENTS

• 1/3 cup grated Parmigiano Reggiano

• 1/4 cup fresh lemon juice

• 1 small garlic clove

• 1/2 tbsp Dijon mustard

• 2 anchovy fillets

• 1 tbsp extra virgin olive oil

• 5 tbsp fat free Greek yogurt

INSTRUCTIONS

• In the bowl of a food processor add the cheese, the lemon juice, garlic clove, mustard and the anchovies.

• Turn the machine on and let it run for 15 to 20 seconds.

• Add the oil and yogurt and let the machine run for another 15 seconds.

Nutrition Information

• Serving Size: 3tbsp

• Calories: 91

• Carbohydrates: 2.5

• Protein: 6g

• Fat: 6.5g

• Saturated Fat: 2.5g

• Cholesterol: 10mg

• Sodium: 278mg

• Fiber: 0.5g

• Sugar: 1g

Top 10 Most Common Squat Mistakes

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Looking to improve your squats? Don’t do these ten things.

1) Breaking at the knees before the hips.

2) Allowing the knees to "cave in".

3) Squatting with tight calves.

4) Head and neck out of neutral.

5) Rising with hips first.

6) Bracing at the wrong time.

7) Not breaking parallel.

8) Collapsing at the end range, or "dropping" to the bottom of the squat.

*Need more detailed information? Click Here.

Recipe of the Week - One-Pot Chicken and Artichoke Cavatappi

This One-Pot Chicken and Artichoke Cavatappi with kale and sun-dried tomatoes, flavored with lemon juice, garlic, and oregano, is bursting with flavor.

INGREDIENTS

• Olive oil spray, (non- aerosol)

• 1 14.5-ounce can quartered artichoke hearts, drained

• 1 pound chicken tenders

• 1-1/2 teaspoon salt, plus more to taste

• 1/4 teaspoon freshly ground black pepper, plus more to taste

• 1 small onion chopped, about 1 cup

• 2 tablespoons chopped garlic, about 5 cloves

• 1 tablespoon chopped fresh oregano, divided

• 2 ounces julienne-cut sun-dried tomatoes

• 6 cups packed chopped kale (about 4 ounces)

• 2 tablespoons fresh lemon juice, about 1/2 lemon, plus more to taste

• 8 ounces cavatappi

• 2 ounces shaved parmesan, (optional)
  

INSTRUCTIONS

• Heat a large non-stick skillet (with high sides) over medium heat. Lightly mist pan with olive oil spray.

• Working in two batches, add artichokes and char until dark golden—3 to 4 minutes. Remove to a plate.

• Season chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

• Spray pan with more oil, add chicken to the pan and cooker 5 minutes, turning half way through cooking. Transfer to a plate and set aside.

• Spray pan with additional oil, add onions, garlic, and 2 teaspoons oregano. Cook, stirring, until onions are softened and golden, 4 minutes.

• Stir in tomatoes and kale, sprinkle with 1 teaspoon salt and 1/2 teaspoon black pepper.

• Add 2 tablespoons lemon juice and 2 1/4 cups of water, Stir in cavatappi and cook for 10 minutes.

• Cut chicken into 1-inch pieces.

• Remove cover, stir in chicken and artichokes. Reduce heat to medium-low, cover and cook for 5 more minutes or until pasta is al dente and chicken is reheated.

• Serve topped with parmesan (if using). remaining oregano, and more salt and black pepper to taste.
  

Nutrition Information

• Serving Size: 21/2 cups pasta with 1/4 ounce parmesan

• Calories: 428

• Carbohydrates: 56.5g

• Protein: 39gFat: 5g

• Saturated Fat: 1g

• Cholesterol: 83mg

• Sodium: 1055mg

• Fiber: 5g

• Sugar: 8.5g

What Are Branched Chain Amino Acids and Do They Help Muscle Growth and Recovery?

By: Mark Sisson

I remember back in the day, you’d see all the bodybuilders at the gym sipping on purple water from those clear shaker bottles. They were drinking water spiked with BCAAs, or branched chain amino acids, the idea being the BCAAs provide your body a steady drip of amino acids to maximize muscle hypertrophy and stay anabolic all day long. Heck, even I sipped the purple water when I was trying to gain mass. In more recent years, BCAAs have fallen out of favor, or at least become less “vital” a supplement for people interested in gaining muscle.

However, branched chain amino acids are still among the most crucial amino acids for human health, metabolism, immunity, and hypertrophy.1 Without adequate intake of the BCAAs leucine, isoleucine, and valine, we won’t be able to activate all the metabolic pathways we need to generate energy and utilize macronutrients. Our intestinal health suffers. Our immune system grows sluggish. And, most importantly, without BCAAs we won’t be able to trigger the mTOR pathway necessary for muscle building and repair.

That’s what everyone cares about when they talk about BCAA supplementation: muscle growth and recovery. That’s why the purple water was so common. So, what’s the deal? Do BCAAs work for muscle growth and recovery?

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Recipe of the Week - High Protein Oat Waffles

These high protein oat waffles are made with cottage cheese, oat flour and eggs. So good you’ll never make them any other way!

INGREDIENTS

• 2/3 cup 4% milk fat small curd cottage cheese

• 2 large eggs, separated

• 1 teaspoon vanilla extract

• 1 tablespoon sugar, (optional)

• 1 cup oat flour, or grind old-fashioned rolled oats in blender

• 1/2 teaspoon baking powder

• 1/4 teaspoon kosher salt

INSTRUCTIONS

• Heat a waffle iron on its medium setting.

• Place cottage cheese, egg yolks, vanilla, and sugar, if using in the blender. Add 6 tablespoons water, oat flour, baking powder and salt and blend until mixture is smooth batter. Transfer to a medium bowl using a spatula to get all the batter out.

• Beat the egg white to soft peaks then fold into the batter.

• Spray pre-heated waffle iron with oil spray. Pour batter into iron (about 1/4 cup) and cook until golden brown and steam is no longer being released.

Serving Sizes & Nutritional Information
Serving Size: 2 small waffles (1/2 cup batter),

• Calories: 121

• Carbohydrates: 12g

• Protein: 8.5g

• Fat: 4.5g

• Saturated Fat: 1.5g

• Cholesterol: 81mg

• Sodium: 224.5mg

• Fiber: 1.5g

• Sugar: 1.5g

Orthorexia: Where to Draw the Line Between Healthy Eating and Obsession?

By: Lindsay Taylor PhD

Dr. Steven Bratman coined the term orthorexia ("right appetite") more than two decades ago to describe what happens when health-conscious diets go too far.

Although it still hasn't been accepted as an official medical diagnosis, orthorexia nervosa is a proposed eating disorder that involves an extreme obsession with eating a "correct" diet. People with orthorexia nervosa strive to eat only foods they consider healthy and strictly avoid foods they deem to be unhealthy or impure. Their obsession with eating a healthy diet takes over their lives, eventually impairing their mental, social, and even physical well-being.

The topic of orthorexia is controversial within health circles. On the surface, it can be hard to distinguish between folks who are simply health-conscious and those who have crossed the line into disordered eating. Any diet-even relatively mainstream ones like Mediterranean or paleo-could veer into orthorexia depending on the individual.

People who raise concerns about orthorexia often get accused of "fit-shaming." Then the straw man arguments begin: "Oh, so I guess it's healthier just to eat Twinkies and Big Macs, then?" No, obviously not. Orthorexia starts with food rules or following diets, but it's much more than that.

To be clear: Wanting to be healthy is not orthorexic. Neither is believing that some foods are healthier or more nutritious than others. Cutting out certain foods, tracking macronutrients, or following a specific diet is not inherently problematic. However, those behaviors can be stepping stones to orthorexia, so this is a conversation we need to be willing to have.

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Recipe of the Week - Avocado Bacon Folded Breakfast Tortilla

Here's a savory avocado bacon breakfast tortilla wrap that takes just minutes to make.

Ingredients

• Almond flour tortilla (Siete or Whole Foods brand)

• 1 fried egg

• 2 slices cooked bacon, broken into a few pieces

• 1/4 sliced avocado

• 1/2 oz. cheese of choice

• Avocado Oil Spray or Avocado Oil

• Salsa for dipping
  

Directions

• Preheat a seasoned cast iron skillet on the stovetop over medium heat. Once hot, add a little avocado oil or use avocado oil spray. Place the tortilla in the pan and let it heat up for 15 seconds on each side. You want the tortilla to be pliable and soft, but not to the point where it gets too toasted and gets tough.

• Quickly cut a slit halfway through the center of the tortilla. Orient the tortilla so the cut side of the tortilla is facing you.

• Arrange the fillings in each quadrant of the tortilla.

• Fold the bottom left flap of the tortilla up to meet the top left. Flip that section to the right to cover the top right quadrant. Then flip one more time to cover the bottom right quadrant.

• Add a little more avocado spray to the pan. Once the oil is hot, place the folded tortilla in it. If needed, you can gently press the tortilla down with a small skillet or bottom of a heavy jar.

• Flip the folded tortilla over with a spatula until both sides are nice and browned.

• Repeat with additional tortillas and fillings.

• Eat your tortillas as is, or dip into your favorite salsa!

Nutrition Information

• Serving Size: 1 Wrap

Nutrition Facts

• Calories: 424

• Sugar: .7g

• Sodium: 620mg

• Fat: 35g

• Saturated Fat: 10g

• Unsaturated Fat: 5g

• Trans Fat: .2g

• Carbohydrates: 9g

• Fiber: 4g

• Protein: 17g

• Cholesterol: 229 mg

Arsenic, toxic metals found in baby food including Walmart, Gerber, Beech-Nut brands, according to new report

A congressional investigation has found levels of arsenic, lead and other toxic metals that can harm brain development in many popular baby foods, including organic brands.

In a report released Thursday, a U.S. House Subcommittee said it requested internal data from seven companies, including Walmart, in 2019 after a nonprofit called Healthy Babies Bright Futures published results of testing it did on baby foods.

Four of the companies - Gerber, Beech-Nut, Earth's Best Organics maker Hain Celestial and Happy Family Organics maker Nurture Inc. - shared documents. The subcommittee said Walmart, Sprout Foods and Campbell Soup Co., which makes Plum Organics baby food, didn't cooperate.

Arsenic, lead, cadmium and mercury - metals that the U.S. Food and Drug Administration considers harmful to human health - can remain in the environment for decades from past pesticide and herbicide use, according to Michael Hansen, a senior staff scientist with Consumer Reports.

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Recipe of the Week - Cottage Cheese Egg and Sausage Frittata

This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.

Ingredients

• Cooking spray1 link Italian chicken sausage, casings removed

• 8 large eggs

• 1/2 cup 1% cottage cheese

• 1/2 cup grated Pecorino Romano or Parmesan cheese

• 1 cup chopped baby spinach

• 3/4 teaspoon kosher salt

• Freshly ground black pepper

Directions

• Preheat oven to 350 degrees F. Move oven rack to the second highest from the top.

• Lightly spray a 10-inch oven safe skillet with cooking spray. In a medium bowl, whisk eggs, cottage cheese, Pecorino, spinach, salt and pepper. Set aside.

• Add sausage to a skillet, breaking it up in small pieces with a wooden spoon over medium heat and cook, until browned and cooked through, about 4 minutes.

• Add the egg mixture to skillet and cook 1 minute to let the bottom set.

• Bake in the oven until the top is set, about 16 to 18 minutes.

• With a spatula, carefully slide frittata out of the skillet onto a cutting board and cut into 4 wedges.

• Serve with salad and whole grain bread, if desired.

Nutrition Information

• Serving Size: 1 Wedge

Nutrition Facts:

• Calories: 233

• Carbohydrates: 2g

• Protein: 21.5g

• Fat: 15g

• Saturated Fat: 5.5g

• Cholesterol: 386mg

• Sodium: 723mg

• Fiber: 0.5g

• Sugar: 1g