Jump Start With Oatmeal

The best way to get a nutritional breakfast that will not take a lot of time to prepare is fixing a one-cup serving of oatmeal. Oatmeal has many nutrients, which include vitamin E, zinc, magnesium, selenium, copper, and iron. Best of all, it is a good source of protein and fiber.

Oatmeal is made from oats; therefore a source of soluble and insoluble fiber. According to the American Cancer Society, insoluble fiber's cancer-fighting properties are due to breaking down bile acids and reducing their toxicity. Soluble fiber reduces LDL, bad cholesterol, without lowering HDL, good cholesterol.

Soluble and Insoluble Fiber  

The difference between soluble and insoluble fiber is what they do in the body. Insoluble fiber's main role is that it makes stools heavier and speeds passage through the intestine. Soluble fiber breaks down as it passes through the digestive tract. It forms a gel that traps some substances relating to high cholesterol, thereby reducing absorbtion in the blood stream.

So, for optimal health benefits jump-start your day with a delicious nutritious bowl of hearty oatmeal.

              Ernestine Shepherd Fit and Fabulous​

Ernestine Shepherd is still fit and fabulous at age 80. She is a renown bodybuilder, fitness, trainer marathon runner and grandmother. She epitomizes the fact that it's never too late to get fit and healthy. How does she maintain her hourglass figure and still manage to juggle an active lifestyle? Ernestine continues to stay active by running, lifting weights, training clients and preparing for her next competition.   

Egg Whites

I asked Ernestine how her diet impacts her weight loss. The one food that is predominant in her diet is egg whites. She eats and drinks egg whites daily. Analysis has shown that egg whites are pure protein and is nature's number one source of natural protein. It has no fat, cholesterol trans fats and 2 grams of carbohydrates per 8 ounces. Egg whites are perfect for losing weight and building muscle. One 8 ounce cup of liquid egg whites supply 26 grams of pure protein. Muscles need protein to grow but it also burns fat used for energy. No wonder our fitness diva has only nine percent (9%) of body fat. 

Avid Runner

Ernestine runs several miles every day, in addition to weight training. She is st​ll running marathons and teaching fitness classes. Ernestine is still inspiring women of all ages. Age is biological, not physical. So, it is never too late to start living a fit and healthy lifestyle. I salute Ernestine for her friendship and wish her continued success in all her endeavors. 

Spicy Black Beans and Rice

 Make a commitment to weigh        yourself regularly

      Specialist in fitness nutrition


Lose Weight Successfully

Getting rid of fat permanently is made easier by increasing metabolic rate. Increasing both muscle mass and activity level increases the body's metabolic rate. It is possible to gain muscle mass and lose fat at the same time. Never sacrifice muscle tissue during the fat loss process. Instead, build more muscle to burn more calories. You will lose fat more quickly and be more successful keeping it off. 

Dairy Foods and Weight Loss

Stocking the refrigerator with milk, cheese, and yogurt may make it easier to lose those extra pounds and burn fat without cutting back drastically on calories, according to research. Although calories still count, the study showed that obese adults who ate a high dairy diet lost significantly more weight and fat than those who ate a low-dairy diet containing the same number of calories.

Critical Factor  Calcium is a critical factor in controlling what your body does with calories, and dairy is an even more critical factor. Gradually add some fresh dairy product into your daily diet. Always check with your doctor first. 

Get egg whites delivered to your door from Egg Whites International. 

Vegetable salad


Makes 4 servings     With warm bacon dressing      160 calories per serving 11 g total fat, 4 g sat. fat, 8 g carbs, 7 g protein, 2 g fiber

8 cups fresh spinach leaves                                        1 pkg 8 oz white butt mushrooms     1/2 red onion                                                                                Black pepper                               5 slices bacon                                                                1/12 tbsp finely chopped shallot      1/2 cup red vinegar                                                       1 to 2 tbsp honey                              

Weight Control

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Quick Italian Skillet

Debra Baker, Specialist in Fitness Nutrition

email  db.09body@outlook.com 

To make the dressing, in a large skillet, cook the bacon over medium heat until crisp and golden brown, remove and place on a paper towel to drain, reserve 2 tbsp bacon fat in skillet, crumble bacon and set aside. Heat skillet to medium heat and add shallots. Cook while stirring occasionally for 2 minutes. Whisk in vinegar and mustard. Add crumbled bacon. Bring to a simmer. Add pepper to taste and remove from heat.

To make the salad, in a large bowl toss together spinach, mushrooms, onions. Pour dressing over salad and toss to combine.

If pasta is added, the calorie count per serving  will increase.

                 Spicy Black Beans and Rice

1 medium onion, chopped (1/2 cup)           4 cloves garlic, minced

2 tbsp olive oil or cooking oil            1 15-ounce can black beans, rinsed and drained                      1 14 1/2-ounce can Mexican-style stewed tomatoes                          1 /8 to 1/4 tsp ground red pepper

2 cups hot cooked brown rice or long grain rice

1/4 cup chopped onion (optional)    

 In a medium saucepan cook 1/2 cup onion and garlic in hot oil till tender but not brown. Carefully stir in the drained beans, undrained tomatoes, and ground red pepper. Bring to a boil; reduce heat. Simmer, uncovered, for 15 minutes.

To serve, mound rice on individual plates; make a well in the centers. Spoon black bean mixture into centers. If desired, sprinkle with chopped onion. Makes 4 servings.

Nutrition information per serving: 279 calories, 11 g protein, 47 g carbohydrate, 8 g fat (1 g saturated), 0 mg cholesterol, 631 mg sodium, 573 mg potassium. 


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                       Quick Italian Skillet

Quick Italian Skillet recipe

1 (1-lb.) Pkg. Garlic Seasoning frozen vegetables with pasta
1 (15.5) can red kidney beans, drained and rinced
1/4 cup spaghetti sauce
2:tbsps sliced ripe olives
2 tbsps grated Parmesan cheese (optional)

In large Skillet, combine all ingredients except cheese. Cover, cook over medium heat for 12 to 15 minutes or until vegetables are crisp and tender. Stir occasionally. Sprinkle with cheese. 

Makes 4-1 cup servings

Calories 310.   Calories from fat 90
Protein 11 g     Carbs 43 g- fiber 8 g