Friday, July 31, 2015

Whey Protein!

Whey Concentrate vs. Isolate: What’s The Difference? by Charlie Seltzer, MD

One of the two major components of milk, whey is the liquid portion of the milk that separates from the curds (the other major component), during the process of making cheese. Whey contains proteins, fats, carbohydrates, vitamins, and minerals.
whey-concentrate-vs.-isolateDue to its strong amino acid profile and ease of absorption, it is arguably the most popular sports nutrition supplement.Whey protein has been shown to augment muscle protein synthesis, support fat burning, boost the immune system, improve insulin sensitivity, and decrease appetite. Additionally, whey concentrate is shown to boost production of glutathione, the body’s master antioxidant.
Whey protein exists in three main forms: isolate, concentrate, and hydrolysate (where whey isolate undergoes additional processing.). This article will focus on the differences between whey protein concentrate and isolate. Both forms contain whey protein, but whey isolate, which is made from whey concentrate, undergoes further processing which yields an end product with more protein per unit than whey concentrate. This processing results in a product that differs from whey concentrate in several important ways.

How is Whey Protein Made?

Pushing the liquid portion of milk through a filter creates whey protein. The material left behind is dried and forms whey protein concentrate. Concentrate contains varying amounts of fat and carbohydrates in the form of lactose. The percentage of protein varies from about 30% to about 80%, and includes a variety of protein subfractions, many of which have significant biologic activity and health benefits. Evidence suggests that these peptides must remain in their native, undenatured form (the 3-d form that exists in nature) in order to exert these properties.

Why is this Important in Whey Concentrate vs Isolate?

As whey concentrate is further processed and purified into whey protein isolate, these 3-d structures can degraded and lose their biologic activity. You should note, however, that the amino acid sequences do not change when protein is denatured, and whether a protein is denatured during processing does not affect its muscle-building qualities. All large proteins are broken down during digestion into smaller protein chains and individual amino acids (denatured), and whether this process occurs in the gut or in the manufacturing plant is irrelevant to the muscle fibers getting these proteins.
However, since denaturing can affect the biologic activity of certain peptides, whey concentrate has a theoretical health advantage over isolate. That being said, depending on the process used, whey isolate may still have significant amounts of bioactive peptides. Ion-exchange is a purification process that, while producing the highest concentration of protein, essentially eliminates all bioactive compounds. Micro-filtration techniques, such as Cross Flow Micro filtration, are a more expensive procedure but yield a whey isolate with more intact bioactive peptides. Hydrolyzed whey isolate is whey isolate that has been further broken down, yielding small peptides that are rapidly absorbed into the blood stream. Again, though, this extra processing comes at the cost of destruction of health promoting substances.

So, Which Type of Whey Should You Chose?

When choosing a whey protein product, it is important to consider your goals, budget, and any allergies. For example, since whey concentrates contain significant amounts of lactose, anyone with lactose intolerance should avoid them. Since isolates undergo more processing, they are more expensive and can lose many health-promoting compounds found in concentrates; on the flip side, they contain a higher amount of protein per serving. This is important for people who are calorie restricting and want to consume as much real food as possible, and while 5 grams of carbs (per serving of whey concentrate) may not seem like a lot, 2 shakes a day can mean a half of an apple. Whey isolates, and particularly hydrolysates, are more rapidly absorbed than concentrates and create a more profound insulin response. This makes whey isolates popular post-workout choices. Whether this increased rate of absorption translates into any real-world anabolic advantage is arguable, but anyone wishing to limit rises in insulin may want to avoid isolates because of their effects on insulin release.

Thursday, July 30, 2015

BCAAs: The Many Benefits

BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements

by Layne Norton Last updated: 

Dieting down will get you shredded, but it might also shave some size from your biceps. BCAAs can help protect your muscles against the catabolic effects of dieting!

In recent years, branched-chain amino acid supplements have come back into vogue in the bodybuilding and fitness community, and with good reason. There's more research that supports the use of BCAAs than most other supplements on the market.
While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet. They're particularly useful for bodybuilding competitors who take their physiques to the lean extreme.
Although dieting down makes you look awesome onstage, on the beach, and to your friends of the opposite sex, it can also take a chunk out of your muscle mass.


Dieting is catabolic, which means it can lead to muscle breakdown, for several reasons. The leaner a body gets, the more likely it is to lose muscle mass as the body tries harder and harder to hold onto body fat stores. In doing so, the body will turn to muscle to satisfy its energy needs. Bad news for anyone interested in a hard body.
On the molecular level, muscle loss occurs because the body increases protein breakdown (catabolism) in order to liberate muscle amino acids for fuel. If this isn't bad enough, muscle loss is compounded by the fact that levels of protein synthesis will also decrease due to reduced energy intake.
The basic equation for muscle mass is: Muscle mass = rate of protein synthesis - rate of protein breakdown
When the rate of synthesis equals the rate of breakdown, you don't gain or lose muscle. If the rate of synthesis exceeds the rate of breakdown, you gain muscle. When the rate of breakdown exceeds the rate of synthesis, you lose muscle. If you're dieting, you may be burning the candle at both ends: elevating muscle breakdown and reducing protein synthesis.
Working out compounds the metabolic effects of dieting. The leaner one becomes, the more lethargic one can become. Decreased energy intake and decreased glycogen storage make for some rough training sessions. If you're too tired or weak to lift as heavy as your body was getting used to, your muscles will adapt, and they won't use as much energy to get the work done.
That means your body won't increase lean muscle mass; it might also mean that your body will use lean muscle for energy because you aren't using it to lift a heavy load.


How do you defend against this three-headed monster of muscle loss? Attack all three heads!
It's well established that branched-chain amino acids (particularly leucine) stimulate protein synthesis, and might do so to a greater extent than a normal protein on its own. BCAAs also increase synthesis of the cellular machinery responsible for carrying out the process of protein synthesis. Thus, BCAAs not only increase the rate of protein synthesis, but they also increase the cell'scapacity for protein synthesis! Yep, you read that right.
BCAAs also work in your favor by reducing the rate of protein breakdown. They do this (primarily) by decreasing the activity of the components of the protein breakdown pathway, and also by decreasing the expression of several complexes involved in protein breakdown. (In this case, they decrease the amount of mRNA produced from the gene that codes for these components.)
If we revisit our original equation for muscle mass, it's plain to see that increasing synthesis and decreasing breakdown will equate to muscle gain/maintenance. And that, my friends, is how we fight the Cerberus of muscle loss.


BCAAs have even more positive benefits than reduced breakdown and increased protein synthesis. They might also help improve workout intensity! BCAAs compete with the amino acid tryptophan for entry into the brain, where tryptophan can be converted to the neurotransmitter serotonin.
During exercise, serotonin levels rise and can (among other things) increase the perception of fatigue—that means a less intense workout for you.
BCAA supplementation reduces the amount of tryptophan that enters the brain, and therefore reduces the amount of serotonin produced. This might allow you to work harder, longer.


Despite the numerous positive benefits to BCAA supplementation, there are many skeptics who suggest that BCAAs are overpriced and that, to get more BCAAs, one should just consume more whey protein. While whey is rich in BCAAs, this isn't the most effective strategy.

The BCAAs in whey are peptide-bound to other amino acids and, in order to be effective, must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be liberated and absorbed into the bloodstream.
BCAAs in supplement form, however, are free-form, require no digestion, and are rapidly absorbed into the bloodstream. They spike blood amino acid levels to a much greater and faster extent than peptide-bound aminos. Even a few grams of free-form BCAAs will spike BCAA plasma levels to a much greater extent than 30 grams of whey protein, thereby impacting protein synthesis and protein degradation to a much greater degree.
The reason BCAA supplements have such a powerful effect on blood-BCAA levels is that, unlike other amino acids, BCAAs are not significantly metabolized by the small intestine or the liver. Therefore, an oral supplement is more like a BCAA infusion because it reaches the bloodstream so rapidly.


New studies have shown that dieting groups supplementing with BCAAs (like leucine) increase muscle retention and maximize fat loss much more effectively than non-supplemented groups. That's the bottom line, my friends: more muscle mass retained, and a greater percentage of lost body fat.
Forget other supplements that are long on promises but short on results. Instead, check out the power of #BCAAs.
#bcaa #bcaas #supplements

Wednesday, July 29, 2015

Enzymes and Their Purpose!

Boosting Your Immunity With Enzymes

By Steven Lamm, MD, practicing internist, faculty member at New York University School of Medicine, and the Director of Men's Health for NYU Medical Center.
Posted on 1/24/2013 | By Steven Lamm, MD

Enzyme Supplements

Good health is dependent on a healthy digestive and immune system. Taking supplemental enzymes, especially when eating foods that are highly processed, cooked improperly or difficult to digest, reduces stress to the digestive system, supports the proper uptake of nutrients and creates an ideal environment for 70% of your immune system. But there are other compelling reasons to take them.

One has to do with age. As you get older, your supply of enzymes begins dwindling. It’s like everything else in your body – your eyes, heart, and other organs all show diminished function with time. Studies suggest the same is true of your enzyme-making organs. In fact, by age 50 you may be making half the amount you did when you were younger. This means you may not be digesting and absorbing all the nutrients you need as you age, lowering your immune fighting capacity and actually hastening the aging process.

Yet another reason to take enzyme supplements is the epidemic of relative enzyme deficiencies. Enzyme deficiencies are the result of genetics, too much stress, unhealthy foods, environmental toxins, and poor lifestyle habits. Signs of a deficiency can include gas, constipation, diarrhea, skin rashes, bloating, gastric upset and lowered immune function. I recommend starting with a free online test to help pinpoint which deficiencies might be at play (

Enzyme supplements are produced from plants, fungi, bacteria, and animal sources and usually come in pill form. You take them right before meals to heighten the action of your own digestive enzymes. (By the way, you can also take them therapeutically on an empty stomach so they’re absorbed into your bloodstream to boost other systems in your body including your immune system.)

Supplements are available for nearly every need: those with a full blend of enzymes to digest carbs, fats, proteins, and fiber; enzymes tailored to help you just digest fats or carbohydrates; and even those for digestion of problem substances like gluten and lactose. Some enzyme supplements have been formulated specifically to support immune function.

Tom Bohager, in his book Everything You Need to Know About Enzymes explains there are five main things to look for when choosing an enzyme supplement:
Look for a company that specializes in enzymes
Check the potency and look for “blended” enzymes
Find a product with no fillers
Find a company that tests its product to ensure it meets label claims
Buy enzymes in capsules

If only I had discovered enzyme supplements earlier - what a difference they might have made to my after-meal comfort level and my overall health. I’m just happy I have them now.


Tuesday, July 28, 2015

The Benefits Of Glutamine!

The Benefits Of 


Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!
Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal - and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.


Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles.
This is especially useful for people 'cutting down'. Especially during summer when you're trying to get rid of some body fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines requires the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses - this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the 'maintenance' effects of L-Glutamine.
Glutamine is especially useful during summer when you're trying to get rid of some body fat without losing any muscle.
L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%.


Bodybuilders should take 10 to 15 grams of L-Glutamine a day - supplementing it 2 to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you're taking. Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.


Should you worry about Glutamine side effects? In short, no. You shouldn't worry about Glutamine side effects, as studies have found it to have no adverse side effects, and also because Glutamine naturally occurs in your body, it has no health risks. However, like all supplements, too much is never a good idea. Taking excessive amounts of L-Glutamine has led to upset stomachs, so you should follow the recommended dosages.
So, that's it! On with the benefits!


Are you supplementing L-Glutamine? If not, maybe you should consider it after reading the following benefits. Glutamine is a carbon and nitrogen donor and helps restore glycogen which restores energy. Glutamine is the most important component of muscle protein, and helps repair and build muscle. Here's a list of glutamine benefits:
  • Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.
  • Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.
  • Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.
  • Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.
  • Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)
  • Glutamine is one of the most important nutrients for your intestines. It has the ability to 'repair a leaky gut' by maintaining the structural integrity of the bowels.
  • Bet you didn't know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.
Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid, making the benefits of L-Glutamine supplementation a realistic venture.


Even though L-Glutamine is a very important part of a bodybuilders' supplementation, L-Glutamine isn't only for bodybuilders. Glutamine is essential for maintaining intestinal function and aiding in the immune response as well. After glutamine is synthesized in skeletal muscle it is released into the bloodstream and transported to the kidney, liver and small intestine and cells of the immune system where it plays another vital role.
Glutamine is used by white blood cells and contributes to normal immune-system function. Individuals with muscle-wasting and immune-system related illnesses (such as cancer or AIDS) who may be incapable of manufacturing their own supply of glutamine may benefit from glutamine supplements taken along with other amino acids. Becoming ill or losing lean muscle mass are potential signs of glutamine deficiency.
So, are you convinced yet? Not only is Glutamine important for bodybuilders to help prevent metabolism, it's also important for regular folks with all the benefits it provides, and no side effects. So, what are you waiting for?
#‎testosterone‬  #‎mgl‬   #‎metabolism‬

L-Glutimine Benefits for Women

Benefits for Women

20 Jan 2014   |

Glutamine is one of the most common and abundant amino acids in standard foods, but having a supplement can sometimes be useful if you have a deficiency or are facing one of the many problems that it corrects. While the benefits are largely the same for men and women, this will focus solely on the Glutamine benefits for women and what you can expect when taking a glutamine supplement. If you have cancer, then you might be surprised that glutamine can be effective in easing certain symptoms.

Metabolic Benefits

How Much L-Glutamine Should Women Take?Glutamine is an essential amino acid when it comes to basic metabolic processes.Glutamine health benefits are easy to understand if you are trying to keep your weight in check.  For example, it helps to regulate the body’s pH levels. If you recently had a lot of fried or acidic foods, then glutamine will help you get back in order. It’s also needed for proper cellular functioning. Cells can break down if they don’t get enough of this amino acid, which can cause oxidative stress and other problems.
Another metabolic benefit is that glutamine regulates glucose in the blood, and it also can be converted directly to glucose when needed. This means that it can help you get a better workout, which is perfect for those with fatigue or overall lack of energy.

The Benefits of L-Glutamine for Weight Loss

This amino acid will also help you lose weight and build lean muscle, but in an indirect way. The glutamine itself doesn’t metabolize fat or regulate muscle growth, but the benefits of L-Glutamine for weight loss are its ability to help your body produce and use human growth hormone. Having proper levels of this hormone will help reduce your weight.

Digestive System Benefits

Ulcers can be a major problem for people with chronic stress. Studies have show that glutamine reduces your risk for peptic ulcers by protecting the lining of the intestines. Not only that, but this can be beneficial if you are taking certain medications that have painful side effects because it will protect the intestines from the harmful elements of the medication.
There are other studies showing that glutamine will act as a quarantining force. If bacteria gets into the intestines, then glutamine will keep it there so that it doesn’t affect the other organs. This not only boosts your digestive system, but it will also improve your immune system at the same time.

Nervous System Benefits

This might technically be a digestive system benefit, but it really helps the brain and nerves. Many of the foods you eat, and some of the air you breathe, will have trace amounts of ammonia. This chemical isn’t deadly in very small amounts, but the problem is that the body has a hard time getting rid of it. This allows the ammonia to build and cause real damage to your nervous system.
Glutamine has been shown to help clear ammonia from the body, which will help you think faster and better.

Chemotherapy Benefits

Glutamine benefits for women assist those who are currently undergoing or preparing for treatment for breast cancer or any other type of cancer.  Normally, you need chemotherapy to get rid of the tumors. While this is currently the best treatment for cancer, it often causes a  number of side effects from fatigue to hair loss and any relief of these symptoms eases the discomfort.
Glutamine won’t ease all of these side effects, but it will help with a few of them. It can alleviate the swelling and soreness inside of the mouth. This is especially true if you are deficient. Some studies have shown that it can help reduce the muscle and joint pain caused by chemotherapy, but these studies aren’t quite as conclusive.

Conclusion – Glutamine Health Benefits

If you want to lose weight and have healthier organs, then glutamine is a necessary part of your diet. While you can typically get it from poultry, red meat and certain vegetables,glutamine health benefits might be a good area to focus upon if you don’t eat much protein or if you’re having a hard time absorbing it from food.

#L-Glutamine #Supplements

Thursday, July 23, 2015

Tuesday, July 21, 2015

Getting Fit Together Can Be Healthy!

Working out has become a lifestyle for me now. It is something that has actually improved my health as well as my relation with my wife! We have found something that we both enjoy doing and enjoy the results we get from it. Our lives are so busy that we desperately needed something to bring us closer together. Working out together not only brought us closer together but we got to know each other better than ever! I guess you could say Getting Fit Together can be healthy for a relationship!

#‎testosterone‬ ‪#‎menopause‬ ‪#‎mgl‬ ‪#‎teamsuccession‬ ‪#‎rippedabs‬‪ #‎fitbody‬ #‎metabolism‬

Friday, July 10, 2015

How Can Old Men Increase Muscle Mass?

As you age, you gradually lose muscle mass. An analysis of survey data published in the "Journal of the American Geriatric Society" indicates that 45 percent of male participants age 60 and older showed signs of moderate sarcopenia, or loss of muscle mass. The good news is that lifestyle changes can help increase your muscle mass and strength, improving the quality of your life -- and allowing you to keep doing the things you enjoy as you get older.
Muscle Mass and Aging
There are multiple causes for muscle loss in senior men; declining testosterone levels, lack of exercise and nutritional deficiencies all play a role. Although some loss of muscle mass and strength with age is inevitable, starting a strength-training program and improving your diet can reduce your rate of loss and enhance muscle mass, no matter your age. Check with your doctor before beginning an exercise program. Work with a qualified trainer to set up a program appropriate for you.

Exercise Resistance

In general, a program to build muscle mass for seniors is similar to that for younger people who are not conditioned for exercise, although elderly individuals may have to make some modifications. The American College of Sports Medicine, or ACSM, recommends two to three days of strength training per week, incorporating a variety of exercises that work the major muscle groups. You should start with very light resistance and keep the number of exercises and sets to a minimum. Each set should have 10 to 15 reps. As you get stronger, you can slowly increase resistance, as well as the number of sets and exercises.

Exercise Considerations

Because seniors are more likely to have joint and muscle pain after a workout, allowing adequate recovery time is essential. The ACSM recommends resting at least two to three minutes between sets -- and taking off at least two days between strength-training workouts. If you experience post-workout pain, reduce the resistance or repetitions the next time. Remember to breathe during your workout, as holding your breath while you're lifting weights can increase your blood pressure.


Due to various factors, such as reduced appetite or limited resources, protein consumption often declines with age, which can contribute to muscle loss. The Academy of Nutrition and Dietetics suggests that older adults may need to consume more than the RDA, or recommended dietary allowance, to maintain and grow their muscles. Good sources of protein include lean meats, poultry, eggs, beans, nuts and seafood. Seniors can also become deficient in vitamin D, which plays a role in muscle function. As adequate levels of vitamin D may help combat muscle loss, you might want to consider taking supplemental vitamin D. Ask your doctor or dietitian if a supplement is appropriate.
#‎testosterone ‪#‎teamsuccession‬ ‪#‎rippedabs‬‪ #‎fitbody‬

Journal of the American Geriatric Society: Low Relative Skeletal Muscle Mass (Sarcopenia) in Older Persons is Associated with Functional Impairment and Physical Disability; I. Janssen et al.
Clinical Interventions in Aging: Advantages of Dietary, Exercise-Related, and Therapeutic Interventions to Prevent and Treat Sarcopenia in Adult Patients: An Update; D. L. Waters et al.
Medicine and Science in Sports and Medicine: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise; American College of Sports Medicine
Academy of Nutrition and Dietetics: Position of the Academy of Nutrition and Dietetics: Food and Nutrition for Older Adults: Promoting Health and Wellness
United States Department of Agriculture: Protein Foods
Journal of Aging Research: Nutrition and Sarcopenia: A Review of the Evidence and Implications for Preventive Strategies; Sian Robinson et al.
Aging Well: Nutrition’s Role in Sarcopenia Prevention; Becky Dorner and Mary Ellen Posthauer
Exercise Prescription: Weight Training for Specific Populations: Older Adults

Center For Disease Control and Prevention: Physical Activity: Strength Training for Older Adults

About the Author

Joe Miller started writing professionally in 1991. He specializes in writing about health and fitness and has written for "Fit Yoga" magazine and the New York Times City Room blog. He holds a master's degree in applied physiology from Columbia University, Teacher's College.

Thursday, July 9, 2015

Join Our Team!

 Join our team and Teresa or I will personally train you to operate your own in home business. Can it be done?Here's our story. We started this from our home as a way to help others thru their workouts. It started growing and has become a a passion for us with many rewarding experiences. A lot of the people we worked with did not know what supplements they should be taking as well as what kind of workouts to do. We now have a complete line of programs and supplements to offer to help others achieve their goals for a certain type of body. They say that "The job doesn't pay well until the job is more enjoyable than the pay!" This is so true in our situation.Because of our growth, we are looking for a few people to put into our apprenticeship program. We will work and train with you. We will help you understand the business as well as teach you how to run this business from your home. You will not need to have an inventory of product for your customers. All of our products are drop shipped. Our products are there for our customers convenience NOT to push upon our customers.Are you ready to try something new that you can enjoy as well as earn some extra money? This extra income can help pay down bills or if you choose, can enable you to quit your daytime job.Just email us at or respond to the contact and question box on the right. Their is no risk to contact us and ask us questions. Once you talk to Teresa or myself, you can make your own decision about what you want to do. Remember, the next year will go by no matter what. The question is, where do you want to be a year from now?

We hope to hear from you and answer any questions you may have.

Tuesday, July 7, 2015

Warm Snow Pea and Chicken Salad

Warm Snow Pea and Chicken Salad from Eating Well
1 pound boneless, skinless chicken breast, trimmed
1 14-ounce can reduced-sodium chicken broth
3 tablespoons rice vinegar
3 tablespoons reduced-sodium soy sauce
3 teaspoons toasted sesame oil, divided
2 tablespoons tahini, or cashew butter
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 pound snow peas, trimmed and thinly slivered lengthwise
2 tablespoons chopped cashews
Place chicken in a medium skillet or saucepan and add broth; bring to a boil. Cover, reduce heat to low, and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size pieces. (Cool and refrigerate the broth, reserving it for another use.)
Meanwhile, whisk vinegar, soy sauce, 2 teaspoons sesame oil and tahini (or cashew butter) in a large bowl until smooth.
Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add ginger and garlic and cook, stirring, until fragrant, about 1 minute. Stir in slivered peas and cook, stirring, until bright green, 3 to 4 minutes. Transfer to the bowl with the dressing.
Add the chicken to the bowl with the peas; toss to combine. Serve sprinkled with cashews.
Per serving: 284 calories; 13 g fat (2 g sat, 5 g mono); 64 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 30 g protein; 3 g fiber; 509 mg sodium; 499 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Selenium (30% dv), Iron (20% dv), Magnesium (18% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 3 very lean meat, 2 fat