N2Shape News

Fitness & Nutrition Tips

By admin on Wednesday, April 20th, 2011

Now that summer is right around the corner and fruits and vegetables are abundant, I thought it was time to start my Fruit & Vegetable of the Month again.  Since strawberries are so readily available at this time and not expensive, So, here is the low down: 1 cup of Strawberries has 49 calories. Strawberries […]


By admin on Sunday, January 9th, 2011

I just had the pleasure of making my protein shake and sharing it with my favorite government exercise group!  They asked me to share the recipe which I have written below along with some nutrition facts about the shake. First, just a few of the many benefits of Whey Protein: 1. Provides all the essential amino […]


By admin on Wednesday, March 24th, 2010

It’s going to be a few beautiful days here in the Washington, DC area. Go out and get some Vitamin D and be active!


By admin on Wednesday, March 24th, 2010

Start your day off with a healthy breakfast to jump start your metabolism. Here are some of my favorites: 1. Fat Free Greek yogurt and fresh fruit (you can add some Stevia or Splenda for sweetness). 2. Steel Cut Oatmeal with fresh fruit. 3. 3 egg whites / 1 over easy egg served over sautéed […]


By admin on Wednesday, March 24th, 2010

While many of you are stuck at home with no where to go, try these Vegan Chocolate Chip Cookies. One of my friend’s made them for me and they are delicious and healthy! 2 cups unbleached flour 2 tsp baking powder 1/2 tsp.salt cinnamon to taste (optional) vegan chocolate or carob chips – put in […]


By admin on Wednesday, March 24th, 2010

Slide-show: 15 Immune Boosting Foods


By admin on Wednesday, March 24th, 2010

A Great Article written by one of my colleagues on Losing Weight…Ellen Nutrition Principle #5 to Losing Weight and Looking & Feeling your Best by Sherri McMillan Nutrition habit #5 – Control your Portion Sizes This is an important principle – you’ve got to pay attention to your portion sizes. We are victims of a […]


By admin on Wednesday, March 24th, 2010

Apricots are those beautifully orange colored fruits that are one of the first signs of summer. They are in season in the US form May through August. Their flavor can be described as almost musky, with a faint tartness that lies somewhere between a peach and a plum. One apricot has 16 calories and is […]


By admin on Wednesday, March 24th, 2010

Asparagus is: Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear. Contains no fat or cholesterol. Very low in sodium. A good source of potassium. A source of fiber (3 grams per 5.3 oz. serving). An excellent source of folacin. Asparagus and Crab Salad This salad makes a delicious […]


By admin on Wednesday, March 24th, 2010

Ellen’s Take on Whey Protein What effects has it had on me? I find that I eat less, consume less calories, my metabolic rate is faster, I recover faster from workouts, and am not craving animal proteins that have cholesterol and fat in them. Do doctors recommend it? Most physicians know little about nutrition or […]