Obesity Trends: The Numbers Behind an Urgent Fight

November 29, 2011 By: office 1 Comment

We all know now that obesity in the United States is considered to be an epidemic, and is also on the rise. A recent article in the New York Times outlines some of the more shocking statistics our country faces if these trends continue as they have been since the 1970s.

By 2020, three of every four Americans will be overweight or obese if the trends continue. By 2030, there could be 65 million more obese adults in the United States than in 2010, according to the epidemiologist Dr. Y. Claire Wang and her colleagues at Columbia University’s Mailman School of Public Health.

If these predictions actually come true, it would mean 8 million more cases of diabetics, 6.8 million more cases of atherosclerotic heart disease and stroke and more than 500,000 more cases of cancer. Obviously, this would also impact health costs in our country.

Camp Shane weight loss camps for children and Shane Diet & Fitness Resorts weight loss program for adults are doing their part to fight obesity by helping people learn a healthy lifestyle and maintain it through nutritious eating and physical activity. For more information about transforming your life, visit www.campshane.com and www.shanedietresorts.com.

Healthy Diet Pizza!

November 21, 2011 By: consultant 2 Comments

Nutritious eating is key to your healthy lifestyle. The key foundation to any healthy diet is moderation.

Many “dieters” believe that pizza is off limits when trying to lose weight. That’s why diets don’t work. Try not to think of food as being “off-limits”.  The second you decide certain foods are off limits, it becomes natural to crave them more.

Think smaller portions. Start small and think about serving sizes in realistic terms. Restaurants typically have 2-3 servings on one plate, which can lead to overeating and weight gain. Split an entrée with someone and order a salad with it. At home, try using smaller plates to encourage a healthy portion for weight loss.

Growing up, my family usually ordered pizza on Friday nights.  Many people on a weight loss diet view foods like pizza as “cheating.” No food should be viewed as cheating because after eating it, a feeling of guilt will occur. You can still enjoy pizza without feeling the guilt.

Healthy Diet Pizza

Tip #1: Enjoy your pizza with a side salad.

Tip #2: Cut your piece of pizza in half. Now you have two pieces to enjoy.

Tip #3: Skip the extra cheese and meat for toppings and swap for vegetables.

Tip #4: If the pizza place offers a whole-wheat crust, choose that.

Tip #5: Try thin crust pizza.

Healthy Diet: Sneaking in More Vegetables

November 15, 2011 By: consultant 4 Comments

We all know how difficult it can be some days to get the daily recommended amount of vegetables in your weight loss diet.  There are little tricks to sneak in vegetables for your healthy lifestyle and you won’t even realize you are eating them.

Regardless of the season, smoothies are a delicious treat. When ordering a fruit smoothie out, it can be loaded with sugar, fruit juices, ice cream, and often times no real fruit. It can be misleading when you think you are picking a healthier option for weight loss success. For example a popular smoothie chain has a flavor of banana berry flavor which racks up 560 calories and 115 grams of sugar.

By making one at home you can control what goes in and can also sneak in some vegetables with it. Would you ever think that spinach could go into a fruit smoothie? Most people automatically crinkle their nose and question it. Spinach in a smoothie? It may sound like a strange ingredient, but you cannot even taste it and you are able to get a serving of vegetables in for the day. It gives the benefits of nutrition, plus it turns your smoothie into a pretty green color!

Banana Berry Smoothie
(serves 2)

Banana Berry Smoothie

  • 1 banana
  • ½ cup strawberries
  • ½ cup blueberries
  • ½ cup low fat vanilla yogurt
  • 2 cups of spinach
  • 1 cup water
  • 1 cup of ice

Combine the banana, strawberries, blueberries, yogurt and water in the blender. Blend until smooth. Then add in the spinach and blend again until smooth. Add ice and blend and then serve.

Each serving is only 152 calories. It’s a perfect treat for any occasion! Fruit smoothies are so versatile you can create your perfect smoothie with your favorite fruit combinations. Try combining some of your own favorite fruits and veggies to see what you like best and feel free to share your new recipes with us here!

High Intensity Fitness Tips to Bust through Plateaus

November 11, 2011 By: afeldman 3 Comments

Recently, one of my former clients from Ohio got in touch with me to inform me of her progress in the weight room.  She asked an interesting question that I would like to address in order to help others with their weight loss efforts.

Fitness Tips

If you feel like you've reached a plateau in your fitness plan, it's time to mix up your routine.

Since she has recently hit a plateau in her training, she asked me for some tips to turn her routine from boring to intense.  Once you start a workout plan, whether it is something you read in a magazine or something that was designed for you, it is very important that it becomes harder as you get in better shape.  The goal of any program is to make progress, in whatever form it comes.  So, once you see progress, your body is adapting to the demands of your workout and you must make adjustments to accommodate greater intensity.  If your body is no longer adapting to physical demands, the progress will stop. Examples of challenging your body during a workout include adding weight to an exercise, changing the movement, adjusting speed, etc.

I would like to share some personal techniques that raise the intensity and force you out of your comfort zone.  If you recently started an exercise program, stick to weight increases during strength movements and speed/resistance increases during cardio exercise.  The tips below are for the intermediate to advanced exerciser that has been at it for at least 4-6 months with a higher level of knowledge on how to perform weight room exercises safely and correctly.

1. Drop sets – Instead of religiously sticking to the three sets of 12 to 15 repetitions, throw in a week or two of drop sets.  A drop set is a workout set done normally, followed by you adjusting the weight to a lower setting.  Without resting, immediately go into a second set at the lighter weight (10 to 30% lighter).  For example, after you finish a set of dumbbell bench presses with 25 pound weights, grab the 15s or 20s immediately after and keep going.  You can also do a triple or a quadruple drop set if you’re really feeling strong.  If done correctly, this will greatly fatigue your muscles after just one set.

2. Interval Supersets – These are a good way to break up the monotony of a generic cardio routine that has you on a machine for 20-30 minutes.  A superset is a combination of two exercises that are done back to back without rest.  For this one, pick two total body movements; one of them being high intensity, while the other is low intensity.  For four to ten minutes, alternate between the two exercises.  You will need to come prepared with a watch or stopwatch.

For my example, jumping jacks will be my high intensity exercise and alternating high knees will be my low intensity exercise.  Perform 1 minute of fast moving jumping jacks followed by alternating knee lifts for a minute in which you allow your heart rate to go back down.  Each minute, switch back and forth between exercises.  Sandwiching 10-20 minutes of these intervals in the middle of 10 minutes on a bike or treadmill will make for a high intensity cardio workout.  Some other examples of high intensity movements include jump squats, quick jumping rope, mountain climbers, burpees and step-ups done on a platform at a quick pace.  Some examples of low intensity movements include the modified jack, alternating punches in place, slow jogging in place or step-ups at a much slower pace.

Interval Running

Try doing interval sprints on a track or treadmill for a short and sweet workout.

3. Track sprints – This is a good way to make cardio exercise short and sweet.  An ideal track for these is one that is sized 1/8 to 1/10 of a mile, but this can also be done on a larger track or a treadmill if needed.  Start by walking a lap and follow that with a lap running as fast as you can.  Repeat this 6-12 times.  On a larger track, such as the quarter mile tracks at most high schools, walk half of a lap and run half of a lap.  When doing this on the treadmill, walk for two minutes then run at a fast pace for two minutes.  When running, your goal is to sprint at a nice fast pace.  For advanced exercisers, try jogging instead of walking.  For beginners, your sprinting pace may be a jog.  Start out at the pace that feels challenging, but not impossible, and continue to work your way up to build stamina, endurance, and strength.

4. Time under Tension – This is an interesting exercise for people who are becoming bored with their resistance training program and are looking for something different.  Time under tension is a routine in which you take an exercise and slow it down greatly so that one repetition takes 20 seconds to complete.  For my example, we will use a chest press machine.  While pressing the weight up, count 10 seconds in your head and slow the movement down so that it takes you the full 10 seconds to extend your arms.  Repeat the counting as you lower the weight back down.  Try this for 4-6 repetitions.  Your weight should be between 40-50 percent of what you would normally do.  This can be done on just about any exercise including leg presses, squats, curls, rowing machine and etc.  If done correctly your muscles will be burning quite a bit at the conclusion of your workout.

5. Isometrics – Another way to change up a workout that has become monotonous is by incorporating isometrics.  An isometric exercise is one in which you hold resistance at a certain position without movement.  For my example, we will use the dumbbell side raise (an exercise in which you hold dumbbells in both hands and lift them out to the side, elbows slightly bent).  In the isometric version of this exercise, you raise your dumbbells to the side, and hold them there.  Pick a weight that is between 50-60 percent of a weight that you would use normally.  The goal is to hold those dumbbells up so your arms are parallel with the ground for 30-60 seconds.  These can also be done with squats (the bottom part of the motion), pushups or chest press machine (the bottom part of the motion) and crunches (the top part of the motion).  If you start shaking towards the end of a set, then congratulations, you are doing it correctly.

Obesity and Overeating: Breaking a Bad Habit

November 9, 2011 By: office 2 Comments

Do you ever find yourself eating when you’re not even hungry? Do you need to have a snack at the movies or while watching television? If you said yes to both of these questions, you may be in the habit of overeating. It’s a bad habit, but the good news is, any bad habit can be broken! This was the topic of discussion in a recent article from ABC News.

Obesity and Bad Habits

Research finds that some people have gotten into a habit of eating when engaging in certain activities, such as popcorn at the movies.

Psychologists David Neal and Wendy Wood from the University of Southern California have come up with a simple formula that may help break the habit of overeating, which may lead to weight loss for many people who struggle with this habit. They say that rather than trying to overwhelm the habit with a strong sense of self control, alter the environment that triggers the automatic response, or habit. This conclusion comes from the findings of a very interesting study involving a movie theater and a bag of stale popcorn.

Neal and Wood, along with several colleagues, wanted to find out if people who nearly always eat a bag of popcorn when at the movies would eat it, even if it was old and stale, simply because it has become a habit.

Several hundred participants were recruited, some who really wanted popcorn with a movie, some who sometimes wanted popcorn, and some who really didn’t care either way. Each person attending a showing in a regular theater was quizzed on how much they liked popcorn, how hungry they were, and several other things. They were not allowed to sit near anyone else.

Half of the participants were given a bag of freshly cooked popcorn, and the other half were given a bag that had been sitting around for several days, leaving it stale. After the showing the bags were collected and weighed. Participants who could take it or leave it left the stale popcorn almost untouched. But habitual popcorn eaters ate the whole thing, regardless of whether their bag was new or stale. This goes to show that it isn’t so much about the taste or hunger level for these participants, but rather about the habit.

In the second experiment, new participants sat in a meeting room, as opposed to a movie theater. Again, half the participants were given a fresh bag of popcorn, while the other half received a stale bag. This time, even the habitual popcorn hounds ignored the stale popcorn and the only change was the setting. This goes to show that a small alteration can greatly impact the habit.

In a third experiment with new participants, the setting was back to the movie theater. Again, half the participants received fresh popcorn, while the other half received stale popcorn. This time, however, the participants were instructed to eat only with their “non-dominant” hand. None of the participants cared much for the stale popcorn, even in the movie theater setting. This goes to show that even a small cue can overwhelm a habit because it causes the person to have to think about what they were doing, rather than just going through the motions.

“On average, people have more good habits than bad,” said Neal. But bad habits can be particularly destructive, contributing to the current obesity crisis, he added.

Neal has some simple tips to help you in your weight loss efforts on the path to a healthy lifestyle. Put the cookie jar where you can’t see it. Look only at the salad menu in your favorite restaurant. “Basically, it’s not really a matter of setting the right goals or having enough will power,” he said. “Those things are valuable, but they don’t really get you over the line. The critical thing to focus on is the environment.”

This news should be encouraging to most, because bad habits can be broken. Camp Shane weight loss camps for children and Shane Diet Resorts weight loss program for adults know the importance of getting into good lifestyle habits, while leaving the bad ones behind. If you eat healthy every single day, it will become a habit. If you exercise daily or a few times per week, it will become a habit. If you currently experience bad habits, it is time to make small adjustments in your life!

Do you have any bad habits that you need to break? Or, have you already broken a bad habit? We would love to hear from you.

Weight Loss Breakfasts

November 7, 2011 By: office 3 Comments

We’ve heard that breakfast is the most important meal of the day, but it is important to make sure that the first meal of the day sticks to your healthy diet plan for weight loss. There is no need to over-indulge and eat too many calories in one sitting, so it’s best to keep your breakfasts homemade rather than driving through a fast-food restaurant. A recent online article from Prevention highlights the worst fast-food breakfasts, with their healthy alternatives. Don’t subject yourself to extra calories and potential weight gain! Stick to a low-calorie meal to lose weight.

Starbucks Zucchini-Walnut Muffin

Muffins may be delicious, but they can definitely pack on the calories and leave your stomach grumbling. Although the Starbucks muffin seems to be made with healthy ingredients like zucchini and walnuts, it still has close to 500 calories and 28 g of fat.

Try Instead: Zucchini-Raisin Muffin

These delicious muffins are half the calories and nearly a third of the fat as the Starbucks alternative. Be sure to load up your bread batter with lots of zucchini shreds and add raisins for sweetness.

Zucchini-Raisin Muffin

Zucchini-Raisin Muffin

Ingredients (makes 12 servings)

2 large eggs

1/2 cup vegetable oil

1/2 cup honey

1 teaspoon vanilla extract

1 cup whole wheat flour

1/4 cup toasted wheat germ

1 teaspoon cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 cup shredded zucchini

1/2 cup raisins

  1. Preheat the oven to 350°F, and butter a 12-cup muffin pan.
  2. In a small bowl, whisk together the eggs, oil, honey, and vanilla.
  3. In a large bowl, combine the flour, wheat germ, cinnamon, baking powder, baking soda, and salt. Make a well in the center, add the egg mixture, and stir just until combined. Fold in the zucchini and raisins.
  4. Pour the batter into the muffin cups. Bake for 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove from the muffin tin and cool on a rack.

Nutrition Facts per serving: 198.9 cal, 10.4 g fat, 1 g sat. fat, 184.2 mg sodium, 25.4 g carbs, 15.6 g sugar, 2.1 g dietary fiber, 3.5 g protein

Sonic Sausage, Egg, and Cheese Breakfast Toaster

A classic sausage, egg, and cheese seems harmless enough- filling and protein-packed. However, the Sonic  version has over 620 calories, 42 g of fat, and 1,400 mg of sodium. That’s the sodium equivalent of eating an entire bag of salty potato chips before lunch!

Try Instead: Open-Faced Broiled Egg, Spinach, and Tomato Sandwich

Swap out the sausage for tomato and add spinach to get a serving of veggies first thing in the morning. This alternative has nearly a third of the calories of the Sonic sandwich, a quarter of the fat, and over 1,000 mg less sodium.

Ingredients (makes one serving)

1/2 whole wheat english muffin

1/4 cup fresh spinach, cooked and squeezed dry (about 4 ounces)

1 slice tomato

1 hard-boiled egg, sliced widthwise

1 tablespoon omega-3-enriched mayonnaise

salt-free seasoning blend (such as mrs. dash)

1.    Set the muffin half on a toaster oven pan or double sheet of foil. Top with the spinach and tomato. Lay on the egg slices in an overlapping spiral. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste.

2.    Place under the broiler for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

Nutrition Facts per serving: 213.3 cal, 11.4 g fat, 1.8 g sat fat, 389.6 mg sodium, 18.8 g carbs, 3.9 g sugar, 4.2 g dietary fiber, 11.2 g protein

McDonald’s Big Breakfast with Hot Cakes

The immediate red flag in this menu item is the word “big.” You don’t need to eat a tremendous breakfast off of a fast-food menu. This breakfast includes scrambled eggs, sausage, a buttermilk biscuit, hash browns, and two hot cakes. That is a lot of food! You can see why this one dish has over half your day’s calories and over 55 g of fat, plus a whopping 2,150 mg of sodium.

Try Instead: Pancakes with Berries and Cinnamon

Try these light and fluffy low-calorie pancakes as an alternative. The trick is baking them in the oven. Top them with berries and cinnamon and you’ve got a delicious and nutritious breakfast for the whole family to enjoy.

Pancakes with Berries and Cinnamon

Pancakes with Berries and Cinnamon

Ingredients (makes 4 servings)

4 large eggs

1/2 cup 2% milk

1/3 cup oat flour

pinch of salt

3 tablespoons unsalted butter, softened

1/4 teaspoon ground cinnamon

3 tablespoons raspberry or blueberry fruit spread, warmed

  1. In a blender, combine the eggs, milk, flour, and salt. Process until smooth, about 15 seconds. Remove to a medium bowl, cover, and let rest for 45 to 60 minutes at room temperature. Meanwhile, preheat the oven to 375°F.
  2. Heat 2 tablespoons of the butter in a 9″ oven-safe skillet over medium heat and cook until frothy. Pour in the egg-flour mixture. Place in the oven and bake until puffy and set, 14 to 16 minutes.
  3. Remove from the oven and sprinkle with the cinnamon. Spread the fruit over the pancake, and dot with the remaining 1 tablespoon butter. Using a spatula, fold the pancake in half (or roll it up) and slide it onto a platter. Slice into 4 pieces.

Nutrition Facts per serving: 222.7 cal, 14.9 g fat, 7.5 g sat fat, 120 mg sodium, 14.7 g carbs, 7.8 g sugar, .8 g dietary fiber, 8.4 g protein

Cinnabon Regular Caramel Pecanbon

If you’ve ever been to a shopping mall, you probably know how amazing Cinnabon can smell. Try to resist that urge to eat one of their treats, as one caramel-pecan bun comes in at almost 1,100 calories. It’s also loaded with more fat than nine chocolate chip cookies.

Try Instead: Maple-Pecan Cinnamon Roll

This homemade version still has the delicious gooey characteristics, with nearly a third of the calories and a quarter of the fat. You can even pop it in the microwave for that “just baked” taste and scent.

Maple-Pecan Cinnamon Rolls

Maple-Pecan Cinnamon Rolls

Ingredients (makes 12 servings)

1 cup whole milk

1/2 cup packed light brown sugar

1 tablespoon active dry yeast

2 large eggs

1/4 cup fat-free plain greek yogurt

1 tablespoon vanilla extract

4 cups white whole wheat flour

2 tablespoons ground cinnamon

1/2 teaspoon salt

1/2 cup raisins

3 tablespoons trans-free margarine

3/4 cup maple syrup

1 1/2 cups pecans, coarsely chopped

  1. Warm the milk in the microwave until the temperature reaches 100° to 110°F, 30 to 40 seconds. Stir in the brown sugar and yeast and let the mixture sit for 10 minutes, or until bubbles form. Combine the eggs, yogurt, and vanilla extract in a separate bowl.
  2. Combine the flour, 1 tablespoon of the cinnamon, and the salt in a large bowl of a stand mixer with a dough hook. Slowly add the milk and yogurt mixtures while the mixer is running on low. Knead for 8 minutes, adding the raisins after about 5 minutes. Coat the bowl and dough with cooking spray. Cover and keep in a warm place until the dough is doubled in bulk (about 1 hour).
  3. Meanwhile, mix the margarine and 1/4 cup of the maple syrup in a small bowl and set aside. Combine 1 cup of the pecans, 1/4 cup of the syrup, and the remaining 1 tablespoon cinnamon in another small bowl and set aside. Coat a 13″ x 9″ baking dish with cooking spray and pour the remaining 1/4 cup syrup over the bottom. Cover with the remaining 1/2 cup pecans. Set aside.
  4. Punch down the dough and transfer to a lightly floured work surface. Roll the dough into a rectangle about 1/2″ thick. Spread the margarine mixture over the dough, leaving a 1″ border around the edges. Slowly pour the pecan-syrup mixture into the center and spread over the margarine mixture.
  5. Starting on a long side, carefully roll the dough into a log shape. Slice into 12 equal pieces. Arrange the pieces cut side up in the baking dish. Cover and let rise in a warm place for 45 minutes.
  6. Preheat the oven to 350°F. Bake the rolls uncovered for 30 minutes, or until golden brown. Let cool slightly and serve warm.

Nutrition Facts per serving: 421.7 cal, 14.8 g fat, 2.5 g sat fat, 156.5 mg sodium, 64.7 g carbs, 26.9 sugar, 7.8 g dietary fiber, 9.1 g protein

Hardee’s Double-Loaded Omelet Biscuit

This omelet packs 800 calories and comes with three types of breakfast meat – bacon, sausage, and ham – all on top of a buttery biscuit.

Try Instead: Hearty Egg Sandwich

This sandwich alternative still fills you up but swaps out the fatty breakfast meats for avocado and tomato slices. This version has less than 400 calories and cuts down on fat and calories with reduced-fat Cheddar.

Hearty Egg Sandwich

Hearty Egg Sandwich

Ingredients (makes 1 serving)

1 whole egg

1 egg white

1 toasted whole wheat English muffin

1/4 C mashed Hass avocado

1 slice reduced-fat cheddar cheese

2 tomato slices

  1. Scramble 1 whole egg with 1 egg white in a skillet coated with cooking spray. Place on toasted whole wheat English muffin spread with 1/4 c mashed Hass avocado, and top with 1 slice reduced-fat Cheddar cheese and tomato slices.

Nutrition Facts per serving: 367.5 cal, 16.8 g fat, 4.2 g sat fat, 723.6 mg sodium, 34 g carbs, 7.2 g sugar, 8.6 g dietary fiber, 24 g protein

Dunkin’ Donuts Chocolate-Coconut Cake Donut

You probably already know that a doughnut isn’t a very safe food for your healthy diet. This particular doughnut accounts for over a quarter of your day’s calories and has nearly as much sugar as a whole chocolate bar.

Try Instead: Strawberry-Banana-Topped French Toast

You can still satisfy your sweet tooth without going overboard on calories. This rich meal is less than half the calories of just one doughnut.

Strawberry-Banana-Topped French Toast

Strawberry-Banana-Topped French Toast

Ingredients (makes 1 serving)

1 egg

1/4 cup fat-free milk

1/4 teaspoon ground cinnamon

1 slice (1 ounce) whole grain bread

1 teaspoon trans-fat free spread

1/4 cup sliced strawberries

1/4 cup sliced banana

  1. In a shallow bowl, beat the egg with the milk and cinnamon. Dip both sides of the bread in the milk mixture.
  2. Melt the spread in a nonstick skillet over medium heat. Place the bread in the pan. Cook for about 2 to 3 minutes per side, or until golden and cooked through. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and bananas. Cover with the other toast half and the remaining strawberries and bananas.

Nutrition Facts per serving: 254.2 cal, 9.7 g fat, 2.8 g sat fat, 267.9 mg sodium, 29.5 g carbs, 11.9 g sugar, 4.5 g dietary fiber, 13.5 g protein

Pumpkins for Weight Loss

November 3, 2011 By: consultant 4 Comments

Halloween is over now, but it is still pumpkin season! Pumpkins are full of vitamin A and fiber, and naturally a low calorie food and can promote weight loss.

Conveniently pumpkin comes prepared in a can already pureed. Incorporate pumpkin puree into your diet all year round to help move toward your weight loss goals. One serving of pumpkin puree is 40 calories, 0.5 g of fat, and 5 g of fiber. Make sure the label says 100% pure pumpkin rather than pumpkin pie mix which has added sugars.

Pumpkin puree works especially well in substituting ingredients in baking. Try substituting pumpkin puree for oil when baking to lower the fat content for your healthy diet. Here’s a delicious pumpkin muffin recipe to try:

Pumpkin Muffin for Healthy Diet

Pumpkin Yogurt Muffins

1 egg
2 egg whites
1/2 cup sugar
2 cups low fat vanilla Stonyfield Farm Yogurt
1 16oz can pumpkin puree (Libby’s is my favorite!)
4 teaspoons cinnamon
4 teaspoons nutmeg
3 cups whole-wheat flour
1 teaspoon salt
1 tablespoon baking soda
1/2 tablespoon baking powder

  1. Preheat oven to 400°F.
  2. Beat eggs until foamy, add sugar, yogurt, pumpkin, cinnamon, and nutmeg and mix well.
  3. In a separate bowl sift together flour, salt, baking soda and baking powder.
  4. Add dry ingredients slowly to the yogurt mixture and mix until moist.
  5. Line two muffin tins with muffin liners or grease the pans.
  6. Evenly fill each of the muffin tins.
  7. Bake for 25-30 minutes or until golden brown on the top.

Nutrition Facts

Calories: 100
Total Fat: 0.7 g
Total Carbohydrates: 19.6 g
Dietary Fiber: 1.3 g
Protein: 3.5 g

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