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Super Smoothies!

Super Smoothies

Smoothies are a great way to hide the pesky fruits and vegetables behind wonderful flavors and a nice cold drink for those hot and humid days. These shakes also give you another way to get one or two extra meals in your day if/when you have trouble eating throughout the day. Remember this is a great way to get carbs, disguise protein, and get essential fatty acids by blending up one smoothie.

STEP 1: Pick a liquid (6-12oz)

  • Water
  • Almond Milk(unsweetened)
  • Hemp Milk(unsweetened)
  • Coconut Water

** Remember the less liquid you put into the smoothie the thicker it will be and more liquid means a more runny smoothie.

STEP2: Add Protein (1-2 scoops)

  • SFH PURE- vanilla

STEP 3: Pick a veggie (1-3 handfuls)

  • Dark Leafy greens: Spinach
  • Pumpkin/ sweet potato (depending on timing around workout)
  • Cucumber
  • Power green supplement, I always recommend Maximum Vibrance.

STEP 4: Pick a fruit (1-2 cupped handfuls)

  • Strawberries
  • Blackberries
  • Blueberries
  • Mango
  • Bananas
  • Cherries

**Frozen fruit will thicken up your shake and will provide that JAMBA JUICE consistency, whereas fresh fruit will give you a fresher taste, but will be more watery.

STEP 5: Pick a healthy fat (1-2 thumbs)

  • Walnuts
  • Flax seeds (*milled will give you soluble fiber)
  • Chia seeds
  • Almonds
  • Nut Butters *no sugars added

** Make sure that you are not buying roasted nuts for this, as the fat content inside of the nuts has been changed. Only use unsalted/unroasted nuts.

*Mill flax right before use, not weeks in advance.

STEP 6: Pick a topper (Depending on goals)

  • Oats for extra carbs
  • Ice to cool the fruits down


STEP 1: Coconut water

STEP 2: 2 scoops of SFH Pure whey- Vanilla

STEP 3: 3 handfuls of Spinach

STEP 4: 1 banana, 2 cupped handfuls of froze strawberries

STEP 5: 1 thumb of milled flax seeds, 1 thumb Chia seeds

STEP 6: 1 palm of oats for extra calories and carb before a workout

FTA July Client of the Month

Client of the Month

July 2014

Congratulations to Les Harris for taking the spotlight in July!  Les has been a client of FTA since August of 2013.  He is committed to both the Torque and MOD program.


Since Les started with FTA, he has lost 20 lbs! He also dropped several pant sizes (originally 40, now 36) and gained some MAJOR strength! “I never thought I would be dead lifting heavy weight. I’m so happy with my results. Thanks to all the coaches for their help and support.”


In response to ‘What do you love most about FTA?’, Les responded: “Honestly, it would have to be simply ‘enjoying the work outs’. Before FTA, I remember dreading going to the gym and doing my workout about a year ago. The support from the coaches and other FTA clients has sparked my love for training!  I love the variety and challenge of learning something new from my workouts.”

Les describes FTA in 3 words:





For anyone struggling with their fitness, Les suggests: “I would say don’t quit! It all starts with how you approach things. Set goals for yourself. Celebrate when you achieve a goal (whether big or small) and learn from your failures.”




The Importance of Heart Rate Monitors!

Heart Rate Monitors

How they are used and why they are important to have!

Kyle Duarte BS Nutrition and Wellness

Picture this: it’s your first day again and you walk into this scary, seemingly endless gym, with tons of sweaty people and loud music. Looking through the gym, you see people training, warming up, and putting this weird strap on their chest that somehow links to their Rolex. You hear coaches yelling and you dread that they will hate your guts and try to make you puke because…well… it’s your first day.

That is a pretty funny description of a first day, and I’m sure not all are like that, but I would venture to say some weren’t too far off. What did that have anything to do with heart rate monitors?

Well in my defense I really just wanted to make up a short little story to say that its 2014 and I bet Rolex makes heart rate monitors now… no I really want to stress the importance of having a heart rate monitor, what it can do for your training, and maybe point out some of the other perks behind these not so fashionable items (That’s a lie I’d wear it on a date just to see how nervous I am).

Heart rate monitors can do many things:

  • Tell you the time! Wow!
  • Tell you your resting heart rate….. if you are at rest
  • Depending on your age the monitor can set up high and low ranges for training
  • If its 20/10 conditioning week you can program it to go off so you don’t show up…jk SHOW UP!
  • *Some may also have fancy perks like GPS tracking, and the ability to connect with google.

**Heart rate monitors can also keep you safe during metabolic training, if your coach tells you the parameters of your heart rate/per energy system training.

Metabolic and Energy System Training:

       Well we all know what metabolic means (the part of training where you feel super sick and sit outside before it starts), but do you know that here at FTA there is more than just doing a burpee for 20/40 or 60/20?

       What I am trying to get at is every week is planned according to each energy system that the body uses to create and maintain movement in the body (not electricity or food or gas…..farty pants). The energy systems are clearly posted in the gym of a wonderful banner that depicts the time frame for each energy system and in what order it is used.

       The Energy systems on the poster are quick and to the point: anaerobic (without oxygen) are mainly the ATP, Phosphocreatine (PCr), Glycolytic, and oxidative energy systems. ATP is used for up to 5 seconds and is usually requiring a great deal of stress, needing 2-4 minutes of rest between reps. If the ATP energy system is paired with the PCr, the longest this energy system would last is 20 seconds. Next is the anaerobic lactic acid phase, where most of the available muscle ATP is used, the PCr system is becoming depleted and now we see the muscles kick on to a source everyone is familiar with, GLYCOGEN! Yay, so you’re saying that my post workout recovery drink is refilling these glycogen stores?? You can see this phase lasting anywhere from 20 seconds to 120 seconds. Anything over that two minute mark is considered aerobic, meaning the body needs oxygen to consistently move the muscles during this exercise (Fatty Acids are also targeted during this phase….Boooya).

       The moral of the energy systems side of a heart rate monitor is great for the coach to say, “hey everyone we will be doing cardiac output this week where we are focusing on the aerobic energy system”. Knowing this system can be up to 6000 seconds, the coach will say, “I would like your heart rate to fall in between 145 and 155 BPM for the entire duration of today’s metabolic training”.

If you do not have a heart rate monitor, you may be missing out on a major part of your training. With the American “Whey” of life(….get it? Milk…..) people think that ‘more is better’. If I go balls to the wall during 20/10 or 60/20 I’ll be getting the best workout because I feel sicker than a dog. This is actually the opposite of what we want you to do during some of our metabolic training sessions. In your next metabolic session, ask your coach what your heart rate should be, and follow their guidelines.

If you do not have a heart rate monitor and you are now interested in buying one, please visit, The Polar Rs300 is what we recommend for our clients to buy. We also have experience with polar and all of the other cool things these can hook up to (HRV).




Back to the Basics: EAT YOUR FRUITS & VEGGIES!

*Make sure that the majority of your carbs in a day are from fruits and vegetables. Make sure there is at least one serving of fruits or vegetables in every meal.*

-Coach Kyle Duarte, B.S. Nutrition

The majority of the carbs eaten throughout the day should be from nutrient dense fruits and vegetables, but there are a few exceptions to this rule. Sweet potatoes, white rice, and peas (shelled or not) are now acceptable as long as you are able to reach your daily macronutrient needs without starving.

Now that we are eating on a schedule that works best for each individual and we have integrated the complete protein into every meal, let us add this week’s challenge into the mix. This week says that the majority of your carbs throughout the day should be from nutrient dense fruits and vegetables.

With protein we were worried about keeping a positive nitrogen balance to be able to rebuild many things within the body. This week we are focused on bringing the acid levels within the body down by eating nutrient dense fruits and vegetables. Because of the processing of foods and the high protein lifestyle without the consumption of vegetables the general population tends to have a diet higher in acid. What we are trying to do this week is to regulate the acid levels by eating nutrient dense fruits and vegetables.

Acid-forming compounds are going to come from fish, meat, dairy, artificial sweeteners, legumes, most whole grains and soft drinks.

Alkaline-forming foods are vegetables, fruits and green tea.**citrus fruits are acidic, but when consumed in the body they are actually alkaline-forming**

*Foods that are mainly fat or nuts and seeds tend to neutral in this scale.

The acid-forming foods tend to have higher sulfur-containing amino acids that are converted into sulfuric acid, whereas the alkaline-forming foods do not and need to be eaten to neutralize the acid-forming compounds.

What happens if my pH levels are not balanced?

There is nothing good about having an unbalanced pH level in the body and the negative health outcomes are as follows:

–       Decreased growth factors

–       Growth hormone resistance

–       Mild hypothyroidism

–       Higher levels of blood cortisol

–       Loss of muscle mass

–       Enzymatic changes in cells

–       Altered regulation of metabolites and minerals

–       Decreased uptake and release of oxygen

Why eat fruits and vegetables?

Fruits and vegetables are alkaline producing, which helps maintain acid level and helps preserve bone mass and muscle tissue. They are nutrient dense, which means they are full of antioxidants, vitamins, minerals, fiber and phytonutrients. Some also contain lots of water which helps the body stay hydrated.

Vegetables and fruits should make up the base of everyone’s nutritional pyramid because they are the major component to a high-quality, healthy diet.

What are Nutrient dense fruits and vegetables?

Nutrient density refers to the amount of micro nutrients a food contains. A wonderful display of nutrient density in many foods is seen in Dr. Joel Fuhrmans’ ANDI scoring system. This system takes the amount of micronutrients per calorie in the food and is able to rank them to display highly nutritious foods that should be eaten every day. The top three foods with the highest amount of micronutrients per calorie are kale, Collard greens and Mustard greens all containing 1000+ micro nutrients per calorie.


Sample Nutrient/Calorie Density Scores
Kale 1000 Sunflower Seeds 64
Collard Greens 1000 Kidney Beans 64
Mustard Greens 1000 Green Peas 63
Watercress 1000 Cherries 55
Swiss Chard 895 Pineapple 54
Bok Choy 865 Apple 53
Spinach 707 Mango 53
Arugula 604 Peanut Butter 51
Romaine 510 Corn 45
Brussels Sprouts 490 Pistachio Nuts 37
Carrots 458 Oatmeal 36
Cabbage 434 Shrimp 36
Broccoli 340 Salmon 34
Cauliflower 315 Eggs 31
Bell Peppers 265 Milk, 1% 31
Asparagus 205 Walnuts 30
Mushrooms 238 Bananas 30
Tomato 186 Whole Wheat Bread 30
Strawberries 182 Almonds 28
Sweet Potato 181 Avocado 28
Zucchini 164 Brown Rice 28
Artichoke 145 White Potato 28
Blueberries 132 Low Fat Plain Yogurt 28
Iceburg Lettuce 127 Cashews 27
Grapes 119 Chicken Breast 24
Pomegranates 119 Ground Beef, 85% lean 21
Cantaloupe 118 Feta Cheese 20
Onions 109 White Bread 17
Flax Seeds 103 White Pasta 16
Orange 98 French Fries 12
Edamame 98 Cheddar Cheese 11
Cucumber 87 Apple Juice 11
Tofu 82 Olive Oil 10
Sesame Seeds 74 Vanilla Ice Cream 9
Lentils 72 Corn Chips 7
Peaches 65 Cola 1








The A.S.A.P Elite Training Summer Program at FTA

2K14 A.S.A.P Elite Summer Training Program

at Full Throttle Athletics


Attention all high school, college, and college-bound athletes in Frisco, Little Elm, The Colony, and surrounding communities:

It’s time to get an edge on your competition THIS SUMMER at Full Throttle Athletics. If you are looking for the highest level of sports performance training in the Frisco area, you have found the place!

Parents: you do not have to worry about sending your youth athlete into a packed weight-room, monitored by only a few coaches. FTA ensures that the optimal coach-to-athlete ratio is maintained so that athletes receive the instruction that is required for a true summer transformation.

High school and college students: No more generic ‘one size fits all’ strength and conditioning templates that you share with your teammates. Each athlete receives his/her own summer program, designed specifically for them, based on their initial assessment, goals, and primary sport.

Full Throttle Athletics,  is excited to announce the 2K14  A.S.A.P. Elite Training Summer Program. This summer, serious athletes, ages 13+ have the opportunity to enhance their:




& Power

FTA’s sports trainers will be working with youth athletes,  ages 13 years through high school, as well as college and college-bound athletes. The ultimate goal of the A.S.A.P. Elite Training Program is to prepare athletes for the next stage in their athletic career, whether it be high school football tryouts, an upcoming varsity golf season, or college volleyball.

The A.S.A.P. curriculum is designed to fulfill FTA’s simple, yet effective, youth training mission: to provide athletes with the most comprehensive and scientifically-sound training program in a safe, motivating, and engaging environment.

Throughout the entirety of the program, coaches emphasize technique and form– “quality over quantity”. Within the FTA facility, if athletes cannot properly perform a movement/lift, coaches take time to instruct  the athlete prior to increasing load or volume. This ensures that the athlete truly achieves the goals of the program and therefore becomes more injury resistant.

For middle school athletes:

Athletes as young as 12 and 13 years will receive an introductory agility, speed, and power training program. In addition to the speed work, Coaches will lead athletes through the basic movement patterns necessary for building a solid ‘lifting base’. Athletes will also learn weight room safety and how to avoid injury that results from  improper lifting practices.

For high school athletes:

This is not your typical summer strength and conditioning program. In fact, the individualized programs that you will receive within the A.S.A.P. summer program will cater specifically to the speed and power requirements of your sport and your position. Athletes will work in a small group, intimate training environment to ensure that each athlete receives detailed instruction and coaching within each session. The A.S.A.P. program would compliment any summer strength and conditioning program in which an athlete would concurrently participate.

For college & college-bound athletes:

When you’re an elite athlete, nothing is more important than pre-season training! If you’re serious about performing at the college level, you have to train smarter. The A.S.A.P. summer program will provide you with all of the tools necessary for elevating your sport performance at the college level, regardless of your sport. If you have been provided a summer lifting program by your college coach–no problem. Simply bring it in, and we will help you implement your program AND keep you accountable throughout the summer (yes, this includes nutritional accountability as well).

ALL athletes that enroll in the

A.S.A.P. Elite Training Summer Program will receive:


  • Initial Performance Diagnostic to determine appropriate injury prevention measures and starting strength/speed levels

  • 3x/week individualized training program

    • Acceleration, deceleration, and change of direction

    • First-step quickness, linear, and lateral speed

    • Structured strength and power development

    • Injury prevention techniques (tissue quality, correctives, flexibility)

    • Easy at home/off day conditioning workouts (optional)

  • Fueling for Nutrition Handbook and nutritional coaching

  • Ongoing goal identification and check-ins (maintain mental focus and accountability)


DO NOT HESITATE to enroll your athlete (or to enroll yourself) for Full Throttle Athletic’s 2K14 A.S.A.P. Elite Summer Training Program. To maintain a small-group training environment, FTA is limiting enrollment to ONLY 8 serious athletes per session!



FTA will begin accepting enrollment applications May 5.

Early Enrollment Special (15%) ends May 23rd at midnight


White Chip (One Phase: up to 12 sessions) = $375
Choose one training 4-week training phase:
  • Phase I: June 9th – July 3rd
  • Phase II: July 7th – August 1st
  • Phase III: August 4th – August 29th
Red Chip (Two Training Phases: up to 24 sessions) = $675 ($75 savings)
Choose two 4-week training phases:
  • Phase I: June 9th – July 3rd
  • Phase II: July 7th – August 1st
  • Phase III: August 4th – August 29th
Blue Chip (Three Phases: up to 36 sessions) = $950 ($175 savings)
  • Your athlete will participate in all three training phases, giving them three training sessions a week for 12 weeks
  • June 9th — August 29th
Athletes ages 12- 17 may select from the following training times/days (3x/week maximum):
*Athletes 18+ will be provided with additional training scheduling options*

Mondays/Wednesdays/Fridays at 10am – 11:30 am

Mondays – Thursdays 5:30pm- 7:00pm


“Building the Ultimate Athlete” Summer Camps at Full Throttle Athletics


Athletic Revolution Summer Camps at FTA

are around the corner!


Full Throttle Athletic’s “Building the Ultimate Athlete” Summer Camp(s) registration will open Saturday, May 3rd. Camps are limited to only 15 athletes per camp (ages 6 -12). Early registration will end on June 1st at midnight!

Children In Sports Attire - Isolated

The #1 request for performance training is speed and agility. We all know that speed kills and the fastest athletes on the field/court have a huge advantage over their competition!

In our recent poll of hundreds of coaches, the number one thing that they wanted to improve in their athletes was their speed and agility! I have yet to meet a coach that thinks an athlete is TOO fast or TOO quick.

The problem with speed and agility training is most trainers go about it the wrong way. By conditioning the athletes to make them faster, they essentially wear them out! Running dozens of 40’s, jogging for the warm up, and long-distance running has no place in a speed and agility program.

In our “Building the Ultimate Athlete” Summer Camps, emphasis will be placed on speed, agility, power, and coordination/body awareness. Your young athlete will learn techniques and skills that will help them reach their fullest potential on the field or court!

Athletes will  participate in a structured training curriculum designed to help them:

  • Accelerate faster than ever without the risk of injury

  • Reach top speed faster than ever

  • Run with the proper mechanics

  • Improve efficiency to preserve their energy and keep them on the field longer

Our agility program focuses on techniques that will have an immediate impact! Not only will the young athlete be moving faster, but they will also:

  • Learn how to change directions safely and quickly

  • Beat their opponent off the first step

  • Reduce injury with proper deceleration technique

  • Be the most elusive, hard-to-shake athlete on the field

Under strict supervision, athletes will also strengthen and increase dynamic power using a variety of fitness tools including medicine balls, resistance bands, plyometric boxes, loaded prowlers, battle ropes, and more!

Athletic Revolution takes great pride in providing an all-encompassing program that pushes athletes to improve while also creating an atmosphere of fun competition. In addition to the physical training mentioned above, AR’s  “Building the Ultimate Athlete” Summer Camp curriculum also includes:

  1. Fueling for Performance guidelines (how food and drink choices affect performance)

  2. “Get your head in the game”: How to mentally prepare for competition and EXECUTE

  3. How sports can have a positive, life-long impact on the body and mind (long-term impact of physical activity and healthy choices)


Your athlete has THREE opportunities to attend the

“Building the Ultimate Athlete” Summer Camps!

The Camps will take place from 9:00am to 12:00pm, Mon. – Thurs.

Choose 1, Choose both, or Choose all 3!

Pricing: $99 for one,  $129 for two, or $179 for all 3!

B.U.A. Camp #1:   JUNE 16 – 19

B.U.A. Camp #2:  JULY 14 – 17

B.U.A. Camp #3:  AUGUST 11 -14

Registration for ALL camps will begin on May 3rd!

*EARLY REGISTRATION GIFT (ends June 1st) includes:

(1) 20 min Initial Success Meeting (2) Performance Assessment (3) Three FREE sessions in the Athletic Revolution Program!

Camps are limited to the first 15 athletes (ages 6-12)!

Group & sibling discounts available*

Current AR Champions, please contact Coach Erin to register*

We look forward to helping your child transform into

The Ultimate Athlete this summer!



Post Workout Recovery

Post Workout Recovery

Kyle Duarte BS Nutrition and Wellness

Post workout recovery is something that we all know to be one of the most critical

moments of training. Not only is making it to the gym hard, but it’s the recovery and fueling

process during the rest of the day that attacks most. As we have researched and tested out

different approaches to recovery, we have come up with a way to replenish glycogen stores in

the depleted muscles, and add amino acids to the tissues that need repairing.

The research tells us that anything from 2:1 ratio to a 3:1 carb:protein ratio is ideal for

optimal recovery. Taking that into consideration that is why we see more carbs than protein in

our new MACRO breakdown for post workout recover drink.


Why do we need carbs? “Is butter a CARB?”(haha BJ….)

Carbs are broken down and stored in the muscle and liver as a substance called glycogen. This

glycogen goes through a process called glycogenesis (no you will not be quizzed on this) to

create glucose for the muscles and body to use as fuel. Once your session you have most likely

depleted all of the glucose circulating in the blood stream and you have tapped into the glycogen

stores in the muscle and liver. By the end of the workout you feel drawn out and tired, and so do

your muscles (because there is no more fuel in them).

This is where the important stuff comes into play! Once you have depleted the glycogen

stores in the body it is time to replenish these stores as quick as possible. Yes, carbs from the

sweet potatoes, rice, and vegetables will be able to the trick, but what if I said there was a faster


A liquid form, that is able to spike blood glucose, will bypass the long process of

digestion (mastication and addition of digestive enzymes throughout the stomach, small, and

large intestines) and is able to be absorbed much quicker.

*The spike in blood insulin is best described by Dr. Jay Sutliffe from the University of Northern


“Insulin is like the keys to a cells door (pathway). The spike in a post workout shake

allows for the cells to open and the nutrients, like glucose to flood the depleted cells.”

What post workout recovery drink does FTA recommend?

We recommend that in order to get the best out of the recovery process that you are

mixing SFH Pure (most likely vanilla) and Glycofuse (strawberry/kiwi or Orange/Mango, both

are amazing). One scoop of the vanilla protein to get all of the necessary amino acids for

rebuilding and two scoops of the glycofuse to get adequate glycogen back into those muscles.

*note this is a general mixture, you may need more or less depending on your body metrics*


SFH Vanilla Whey

Herbs and Spices

Written By Kyle Duarte, BS, Nutrition and Wellness


HERBS and Spices

Coach Kyles’ sleepy REM tea

– I use this tea on the nights I know I need the extra sleep, or if I end up being too wound

up right at bed time.

– Usually I would make a gallon or two of this tea at once and then heat it up as needed.

– Drink this tea 20-30 mins. Before you would usually go to bed.

– Tailor your tea for different ailments that you may have.


– 1 Large Ginger root

– 2 Lemons

– 2 Limes

– Fresh rosemary

– Turmeric

– Cinnamon

– Nutmeg

– Peppermint leaves


1. Bring a large pot of water to a boil. While doing that, use a potato peeler the take the

tough skin off of the ginger root and then begin to peel the fresh meat of the ginger into

the pot (you will use it all).

2. Add in the fresh rosemary (Asthma care for me), turmeric (asthma and soreness),

cinnamon (for taste and blood sugar), peppermint leaves (to relax and sooth smooth

muscles) and nutmeg (because it goes well with cinnamon) into the pot and mix well.

3. Finally add the juice of the lemons and limes to take away the bite from the ginger.

4. Cover and let sit for an hour on med-low heat.

5. ***When I check on this concoction I Take a deep breath of the steam, which always

clears my airways/lungs.

6. When pouring into my gallon jugs or tea jug, I use cheese cloth to cover the pot so I only

capture the juices (my preference).

7. When re heating this tea make sure that you put it into a small coffee cup and microwave  for desired temperature and slowly sip until passed out.





HERBS and Spices

It is amazing that spices, oils, and herbs are able to keep the body in order, maintain

bodily functions, or help in repairing the body. The most beneficial remedy I have ever come a

crossed is activated charcoal. This carbon molecule is able to soak up poison out of the most

dangerous bites, it can purify water in the worst conditions and smelly air, and even whiten your

teeth. Activated charcoal is what doctors use when people try to kill themselves with toxic pills

or poison and is used by Smirnoff, to purify their vodka (idk how proud I am of this one).

Circumin, is a small substance found in turmeric, which alleviates the delayed onset of

muscle soreness.

Turmeric, rosemary, and peppermint are wonderful for asthma or respiratory diseases.

Garlic is one of the best anti-inflammatory remedies.

o After rugby matches, a stressful injury, or a long deep tissue massage I use one

bulb of garlic finely minced in four ounces of extremely hot water. Allow the

garlic to break down just a few minutes, add two ice cubes into it to chill and

drink the mixture (I apologize for the spouses that have to deal with this). The

next morning I always feel like a champion!

AS you can see from the following above that it is important to use spices when cooking.

Bland food is never good to eat and the palate gets very bored of that repetition. “spice” up

your kitchen and meals with some different herbs that not only taste great, but give you added

benefits. Cooking is meant to be fun, and like a science experiment, but with the family or


Homemade Protein Bars!

Caravaggio Bars



3 cups cranberry trail mix
3 cups mixed nuts
1 cup large flake oats
10 scoops (20g protein/scoop) vanilla protein powder
2 tbsp molasses
2 tbsp honey


Chop the cranberry mix and mixed nuts in a food processor. Mix with large flake oats and protein powder in a large bowl (as big as you can find, otherwise you may have to do this in two batches).

Add just enough water to wet all the protein powder so that it doesn’t have a chalky consistency. Next, add 1 tbsp molasses, spread over whole batch, and mix thoroughly. After that, add 1 tbsp honey and do the same. Repeat with 1 more tablespoon of each sweetener. If the mix is too dry, add a little water; if too wet, add a little protein.

Lay plastic wrap across the bottom of two 9 x 9 or similar baking dishes, leaving enough wrap on each side to wrap around the mixture and cover the top. Spoon the mix into the baking dishes on top of the wrap, and pack it in with the spoon. Cover the mix with the extra wrap, then flatten the mix with your hands. Refrigerate. No baking required.

Cut into 20 bars, 10 in each baking dish. And enjoy.


Keep the mix in the fridge and covered or else it will dry out.

These bars are wicked good so make sure not to overeat them. Even though the ingredients are healthy, 2 or 3 small squares will net you 600-900 calories. And that’s alot for a little snack.


1 bar = 312 calories
16.5 Protein
26.5g Carbohydrate
15.5g Fat

*This recipe comes from John Berardi, PH. D.,*

The Truth Behind Dairy

The Truth Behind Dairy

Kyle Duarte BS, Nutrition and Wellness


Milk and dairy are the best way to get your requirements for calcium, correct? Wrong! Humans are the only species that continues to drink milk outside of weaning. We wean cattle, goats, and any other farm animals, so why wouldn’t we stop drinking it ourselves?


There are many other ways to get calcium without the calorie dense dairy forms. The amount of calcium consumed and absorbed from one glass of milk is equal to or less than the amount of calcium consumed in a bag of original lays potato chips. One of the best sources of calcium is found in KALE! Yes, a vegetable that doesn’t lactate. The calcium found in Kale is also easier to absorb while being more calcium dense.


Milk isn’t dairy as a whole though. There are other forms of dairy that can be very beneficial to the body. Probiotics found in certain cultured yogurts has been found to assist the body after antibiotics have been taken. They rebuild the healthy bacteria necessary for digestion and absorption.

Gut bacteria:

  • help synthesize B and K vitamins
  • enhance gastrointestinal motility and function
  • enhance digestion and nutrient absorption
  • obstruct the growth of “bad bacteria” and other pathogens
  • help metabolize other plant compounds/drugs
  • produce short-chain fatty acids (SCFAs) and polyamines
  • produce coagulation and growth factors
  • produce cytokines (cell signaling molecules)
  • help regulate intestinal mucus secretion and utilization
  • help regulate blood flow to the viscera

If you would like to learn about some of the science behind dairy and some more good/bad sources, make sure that you sign up for the nutrition special topic on March 26th, 2014 from 6:30 to 7:30!

SIGN UP FOR THE upcoming Special Topic: “The Truth Behind Dairy” Nutrition Workshop HERE