HAPPY NEW YEAR FROM NAPOLETAN FITNESS!

HAVE A SAFE AND HAPPY NEW YEAR!  THANK YOU FOR AN AMAZING YEAR OF SUCCESS IN 2011!

Exercise of the Day

Try This New Bodyweight Workout!

Complete this new bodyweight workout for time and then repeat 2-4 more rounds to see if you can do better.  Check this and other workouts out on Pinterest.

Outstanding Effort and Achievement Award!

The "Outstanding Effort and Achievement Award" for last month goes to Jackie Haight and Laurie Grega!  Their consistency and exceptional effort has helped earn them the award and there are no signs of either of those facets dwindling.  The three of us began training at the gym together and have been doing in home training for all of 2011.  

During the spring and summer, these two were some of my only clients brave enough to conquer my infamous Alum Creek workouts week in and week out.  There are few who work as hard as these two do every single time they train.  Dedication is an understatement when it comes to Laurie and Jackie.  They have certainly made fitness a priority this year and it definitely shows!

Jackie never hesitates to push herself a little further during our workouts.  She frequently requests workouts that most people dread and finishes a good amount of them without even breaking a sweat.  Jackie is committed to performing weekly cardio on her own and still spends a good amount of time in the gym lifting.  She's always looking for the next challenge and I have yet to see her fail.  Keep up the great work, Jackie.  I will do my best to keep the challenges coming!  

Laurie is one of the toughest people I train.  Her and I have trained together for almost three years and I'm not sure I've met anyone more driven.  Although she has struggled with an injury for the better part of this year, it has become more of a motivator to her than a setback.  Where other people would be quick to give up or give in, Laurie pushes even harder until she achieves the task at hand.  She is committed to doing pilates once a week in addition to our training.  Being able to work with Laurie for the past three years has allowed me to watch her progress in both strength and stamina.  This year has been full of new achievements, Laurie.  Keep up the great work; I can't wait to see what's next!  

Getting to know the both of you has been the best part of our training.  I truly look forward to our sessions and catching up each week.  Between Jackie's stories and Laurie's music selection there is never a dull moment at the Grega household.  I can't think of a better way to start my Fridays than hanging with you guys! :)

1200 Calorie Meal Plan Ideas

Struggling to make your calories last all day?  Check out this website for meal plan ideas.  Below is an example of a 1200 calorie meal plan that won't leave you starving.

BREAKFAST

3/4 Cup Bran Flakes

1/2 Cup Skim Milk

1/2 Cup Blueberries

1/2 Whole Wheat English Muffin

1 tsp Almond Butter

LUNCH

2oz Turkey Breast

1oz Whole Wheat Pita Bread

1/2 Cup Alfalfa Sprouts

3 Slices Tomato

2tsp Mustard

1/2 Cup Skim Milk

SNACK

1oz Roasted Macadamia Nuts

DINNER

4oz Whole Wheat Pasta

1/2 Cup Marinara Sauce

1/2 Cup Eggplant

2tsp Parmesan Cheese

1 Cup Mixed Salad Greens

2tsp Olive Oil

1tsp Vinegar

Calories: 1143

Fiber: 22.1g

Exercise of the Day

Don't Pass On Opportunity!

"Opportunities are usually disguised as hard work, so most people don't recognize them."  - Ann Landers

Exercise of the Day

Injury Prevention Technique

Looking for a change in your routine?  This simple change may help you overcome your plateau while preventing injury at the same time.  In order to keep your muscles balanced it is optimal to workout opposing muscles groups on the same day.  This means that when you're in the weight room it is ideal to lift biceps on the same day that you're lifting triceps.  Additionally, chest should be worked out on the same day as back, and quadriceps and hamstrings should be exercised together.  Likewise, when you're working on your shoulders make sure you're hitting both the anterior and posterior delts as well as the rotator cuff muscles and traps so that you're not leaving one part of the shoulder weaker than another.  

The biggest benefit of lifting this way is that of injury prevention.  If you're unable to complete everyday of your weekly lifting routine, at least you know you've hit opposing muscle groups on the days that you did make it to the gym.  Consistency in this style of lifting will help you balance your strength and maintain healthy posture.  Often times we get carried away in the weight room and end up just working aimlessly on what we enjoy.  Try adding an educated plan to your lifting routine and reap the benefits of uninterrupted progress.  

Exercise of the Day

Challenge Yourself

"Challenges are what makes life interesting; overcoming them is what makes life meaningful."  - Joshua J. Marine

Exercise of the Day

A Helpful Tip to Keep You Accountable

If you're struggling with accountability consider setting weekly goals for yourself in relation to your time spent in the gym.  I have recently set a goal of completing 90 minutes of cardio and 135 minutes of strength training each week.  Setting such a goal has helped hold me accountable by allowing me to make my workout routine a priority.  Whatever it takes, I make sure I reach my goal by week's end, and even have incentive to finish it by Friday so I can take the weekends off.  

In addition to this type of goal, I have set a physical goal of obtaining a lower body fat percentage.  While my physical goal may take several months to reach, it is nice to still feel accomplished each week by reaching smaller and simpler time oriented goals.  Take a look at your long term goals and consider developing an appropriate weekly plan.  Staying committed to a specific plan will help you achieve your goals without feeling like it's taking an eternity.  Good luck!

Nutrition Tips and Tools

If you're having trouble sticking to your allotted amount of calories each day consider checking this website out.  Not only can you obtain helpful nutrition tips on the site, but it offers free meal plans for 1200 - 1800 calorie per day diets!  Check it out for new ideas and make your calorie counting even easier this week.

Exercise of the Day

Outstanding Effort and Achievement Award!

For the first time this year we have dual recipients for the Outstanding Effort and Achievement Award.  For the month of October, Alicia Beaver and Caryn Coomer have earned their claim to fame.  These are two of my favorite girls to train, without a doubt, but coming up with challenges that suit them is no easy task.  The three of us have been training together, in home, since the beginning of this year and I can honestly say that few people are more consistent with their training than these two.  Week in and week out these girls come ready for the challenge and if you think that's awesome wait until I tell you that they rarely even complain!  I know, I know, there's obviously something wrong with them….it's almost like they enjoy working out!?

I met Alicia in the summer of 2010, but did not start training her until this past January.  Since January, Alicia has been on the road to success.  Aside from losing inches and weight, she reached her goal of getting below 30% body fat in our first 6 weeks of training together.  Alicia also set a goal of increasing her total body strength.  I can't even describe the progress we've made as far as strength goes.  Just recently, Alicia participated in the Napoletan Fitness "3 Minute Challenge" and became one of the top competitors in the leg lift competition.  She was able to complete 73 leg lifts in three minutes which earned her third place out of all of my female competitors and fourth place overall.  

Alicia, it has been a pleasure getting to know you.  You are so much fun to train and you have really come a long way in the last ten months.  Your fitness level has gone through the roof, and for you to be competing and hanging in there with some of the people I have trained for three or more years is a pretty big deal!  Your focus and ability to commit will be the keys to your success.  Keep working hard and I know we can achieve the unthinkable.  Your work ethic during our training sessions is unparalleled and I love that about you.  Keep working hard and there will be more great things to come!

Caryn and I started training together almost three years ago in the gym.  We began in home training in February and have been continuing our steady progress ever since.  In Caryn's first eight weeks of training in home she lost 2% of her body fat.  After 12 weeks of in home training she had lost nearly ten pounds.  She has been dedicated and committed to training since day one and her progress shows it.

Caryn ran her first half marathon during our second year of training.  This was also my first half marathon, so I decided to make a friendly wager over who could finish first.  This was the beginning of Caryn taking me for everything I am worth.  This year, she completed her second half marathon in 2 hours and 14 minutes, 13 minutes faster than her first race.  Aside from being an all-star runner, she is easily one of the strongest women I train.  Not only did she put up some great numbers in the "3 minute challenge", but she EMBARRASSED me in a head to head pushup competition during which she completed 110 pushups in three minutes.  (I still think she was counting by twos.)  At any rate, you can imagine how challenging it is for me to come up with workouts difficult enough for this girl.  She keeps me on my toes as a trainer and is easily my number one recipient of prizes and free things as I continue to be stupid enough to challenge her through competition.

Caryn, you are one of the hardest working people I have ever trained.  I have looked forward to training you and trying new things out on you every week for the past three years.  You're a blast to be around but you always make working hard your first priority.  I have a ton of respect for that and I can't wait to see what the future holds.  Keep working hard and using competition to drive you.  You will achieve great things as long as you stay committed and have something to work for.  As far as the pushup competition goes…we shall meet again.  You can have the half marathon victory…you couldn't pay me enough to show up for that rematch!  

The Time is Now! Set Your Expectations High and Achieve Your Goals!

I am Flawed, but I am Beautiful. I am Overwhelmed, but I am Capable. I am Doubted, but I am Determined." ~ Lauren Lankford 

Exercise of the Day

DREAM BIG!

"Whatever you do, or dream you can, begin it.  Boldness has genius and power and magic in it."  - Goethe 

World's Strongest Man!?

Alright, maybe that's an exaggeration, but he's got to be the strongest eight year old in North Columbus!  Providing a little friendly competition for his mom, Courtney, David Osborne participated in the Napoletan Fitness "3 Minute Challenge" yesterday and OWNED it!  His competition wasn't easy, as Courtney put up some stellar numbers herself.  However, in the end, David was able to push out 110 close grip chest presses and 126 dumbbell curls each in three minute timeframes.  I don't see those numbers getting beat anytime soon.  Congratulations, David, on a phenomenal workout!  I'm thinking you can add weightlifting to the list of things you're great at like building lego sets and using "laaassserrrs".  You're awesome, bud!  Keep up the great work!!!

Exercise of the Day

The Sooner You Get Started the Better!

"It's never too late to become what you might have been." - George Elliot

Outstanding Effort and Achievement Award!

Caroll Teague is September's recipient of the Outstanding Effort and Achievement Award.  Caroll and I have been training together for almost four years and our progress is far from slowing down.  We started together at Bally Total Fitness, continued at Urban Active Polaris, and have been training in-home, twice a week, for all of 2011.  At the age of 65 Caroll seems to me to be in her prime.  She remains continually focused on reaching her goals and developing new ones.

It's been so rewarding to work with Caroll for as long as I have.  I can remember having to start slow but that didn't last long.  It's hard to describe the vast amount of progress we've achieved over the years.  Caroll has literally done a "180" when it comes to her ability in physical fitness.  Some of the things I call on her to do now still surprise me when I think back to our start.  Her workouts nowadays aren't terribly different from those of my youngest and most "fit" clientele.  She impresses me each week and I couldn't be more proud of how far we've come.

With a main focus of toning, Caroll has blown my expectations out of the water.  She looks great and continues to practice good habits with her diet and exercise even on our off days.  Since last January Caroll has lost more than ten pounds and ten inches.  Her body fat percentage has come down more than 4%, and as I mentioned before, her workouts with me have quickly moved from novice to advanced.  She's a hard worker and an inspiration to me and surely many others.

Caroll, fitness aside, I am so blessed to have met you.  You have, no doubt, become a second mother to me and I'm so appreciative of our relationship.  You work hard for me and that's how we've been able to achieve such ideal results.  You never let up and I love that.  You constantly want to know how you are doing and what you can do differently to achieve your goals even faster.  The truth is that if you continue to hold yourself accountable and work as hard as you do, you will have no problem reaching even your toughest of goals.  You're a strong willed individual and I have no doubt that you will continue to succeed.  Thank you for all of the wisdom that you've passed on over the last four years.  I look forward to training you over the next four and seeing what else we can accomplish.  Keep up the great work!

Exercise of the Day

Beef and Beer Chili

A cup and a half of this beef and beer chili is 261 calories and a good source of fiber.

Ingredients:

            1 1/2 cups chopped red onion (about 1 medium)

            1 cup chopped red bell pepper (about 1 small)

            8 ounces extralean ground beef

            2 garlic cloves, minced

            1 1/2 tablespoons chili powder

            2 teaspoons ground cumin

            1 teaspoon sugar

            1/2 teaspoon salt

            1/2 teaspoon dried oregano

            1 (19-ounce) can red kidney beans, drained

            1 (14.5-ounce) can no-salt-added diced tomatoes, undrained

            1 (14-ounce) can low-sodium beef broth

            1 (12-ounce) bottle beer (such as Budweiser)

            1 tablespoon yellow cornmeal

            1 tablespoon fresh lime juice

Preparation:

Combine first 4 ingredients in a large Dutch oven over medium-high heat. Cook 5 minutes or until beef is browned, stirring to crumble. Stir in chili powder, cumin, sugar, and salt; cook 1 minute. Add oregano and next 4 ingredients (through beer) to pan; bring to a boil. Reduce heat, and simmer 15 minutes. Stir in cornmeal; cook 5 minutes. Stir in juice.

Courtesy of Myrecipes.com

Exercise of the Day

Try a few exercises on one foot during your next workout.  Balancing on one foot is a good way to add core work to any routine.

Tips on Improving Your Sleep

It's important that we make the most out of our sleep each night.  This can help us wake up feeling refreshed and ready to go.  According to the Division of Sleep Medicine at Harvard Medical School there are several things we can do that may help us sleep better.  If you struggle getting sound sleep try a few of these tactics out and see if you can tell a difference.

TURN YOUR BEDROOM INTO A SLEEP-INDUCING ENVIRONMENT:
Keep your room as quiet, dark, and cool as possible.  Consider using ear plugs to block out sound if necessary and heavy curtains to obstruct any outside light.  Remove distractions such as TVs and computers and focus on getting quality sleep and relaxation while you're in your bedroom.

ESTABLISH A SOOTHING PRE-SLEEP ROUTINE:
Try yoga, meditation, a hot bath, or reading before you lay down.  Anything that gets you relaxed enough to fall asleep will help you to fall asleep faster and maintain a sound sleep.  It's best to go to bed when you're truly tired and ready.  A soothing pre-sleep routine can help you avoid those menacing thoughts that seem to start as soon as our heads hit the pillow.

AVOID CAFFEINE, TOBACCO, AND ALCOHOL BEFORE BED:
Allow four to six hours between your last caffeine, tobacco, or alcohol consumption and a sound night's sleep.  Even alcohol becomes a stimulant after a few hours.  Drinking too much alcohol too close to bedtime can increase your awakenings and decrease your quality of sleep.

NAP EARLY IN THE DAY OR NOT AT ALL:
Late naps can decrease your sleep drive.  If you insist on napping make it early and for a short period of time.  Nap before five and for an hour or less.

KEEP A CONSISTENT SLEEP SCHEDULE:
This isn't possible for everyone, but do the best you can to stay on a consistent sleep schedule.  This includes weekends as well.  Keeping your internal clock on a familiar schedule will encourage sounder sleep.

The Importance of Stretching

It's easy to overlook the importance of stretching but try to make an effort to stretch after your workouts in the coming weeks. You should notice a difference in the level of soreness you experience in the days following a tough workout. In addition, stretching increases flexibility when performed on a consistent basis.

A common misconception that many people have is that intense stretching should take place before a workout. This is absolutely false! Stretching before any type of warmup or workout can be dangerous and ultimately cause injury. Try a light cardio warmup before your strength training program or vigorous cardio workout. This type of light warmup will help get the blood flowing and loosen your muscles up. After your entire workout is complete finish up with a light cardio cooldown and significant stretching.  If you insist on stretching before a workout make sure you warm up first.

When stretching a muscle group hold each static stretch for 30-90 seconds. The longer the better. There is little point in holding static stretches for less than 30 seconds. Just like the rest of your workout, if you're going to execute it, you may as well do it right and receive the best possible benefit.  Incorporate some stretches into your workout routine and see if it doesn't help with your soreness.  Good luck!

Exercise of the Day

Don't Sellout on Your Goals...You Made Them Your Goals for a Reason!

"Keep your head up, some people would kill to see you fall."  - Unknown Author

Exercise of the Day

Try these medicine ball slams during your next workout for a great core exercise.  You should feel these in your arms and shoulders but you'll be surprised at the effect they have on your stomach too!

Outstanding Effort and Achievement Award!

The Outstanding Effort and Achievement Award for August goes to Emily Lowe, who despite the infinite complaining, works just about as hard as I've ever seen anyone work.  Emily and I started training together in February and between the two of us it's hard to say who's had the more challenging six months.  Picture the toughest workout you've ever been through, then add a 20 pound weighted vest, and you might be on this girl's level.  As a trainer, I literally have to construct the unthinkable and then ask myself, "what can I do to make this even harder?"  Just when I think I've got the perfect formula, Emily proves otherwise by finishing what I had previously considered a masterpiece workout without even taking a water break.

I love this girl to death because she keeps me on my toes as a trainer and keeps my creative mind churning. During the past six months, Emily and I have been training three times per week.  If you're not convinced that this girl works her face off you should probably know that she does at least 30 minutes of cardio at the gym after each of our workouts!  What's even more impressive is that you can find her at the gym doing cardio almost every other day of the week as well!!  She is the definition of "committed" and because of that we've been able to see some great results this year.  Despite our main focus being toning, Emily has lost over six pounds in six months.  In correlation with her primary goals, she has lost 16.75 total inches with the bulk of it coming off of her arms, waist, hips, and thighs.

Emily, with as much hassle as I give you, I hope you know how much I truly enjoy training you.  All of the things I've said above are sooo true.  You challenge me as a trainer and I can honestly say I appreciate that.  You prevent me from getting lazy and I look forward to training you each week.  Even more importantly, I appreciate the relationship we've gotten an opportunity to build over the past six months and I value you as a friend.  You're an incredible person and don't let anyone tell you different.  I do want you to know, however, that before it's all said and done I am still hoping to make you puke or pass out during one of our sessions. ;)  Keep up the great work!  I look forward to seeing what we can accomplish next!!

Dare to Quit Smoking

Join more than 14,000 others as they dare to quit smoking in 2011 with the support of LIVESTRONG.com.  Smoking may be a big part of what is holding you back from reaching your fitness goals.  Aside from the risks of lung cancer, heart disease, and emphysema, smokers can count on a lowered lung capacity which hinders their ability to perform high intensity cardio.  Weight loss and toning are both dependent upon strength training AND cardiovascular activity.  Don't get discouraged if your workouts feel tough, quit smoking to make things easier and stay on the right track.



Here are a few ideas that may help you ease into quitting:


1.  Pick one part of your day to cut smoking completely out.  Whether it's cutting out that cigarette you always have with your morning coffee, or not smoking while you're in your car, make this your first step and you'll be that much closer to quitting.

2.  Set a long term fitness goal.  Challenge yourself to running a mile, a 5k or competing in a triathlon, make it something that seems nearly impossible now but would feel great to complete.  Setting a goal and staying committed to reaching it should give you a reason to cut down on smoking.

3.  Say it out loud.  Make your commitment official by telling someone close to you that you're going to quit.  I don't know about you, but once something comes out of my mouth I become committed to making it happen!

4.  Check out LIVESTRONG and other online support groups.  These are places where people committed to quitting can get online and encourage each other to keep at it.  It's an easy way to get positive feedback or even just see what others are going through.  If you can commit to quitting with a friend or family member that could be a great form of support too.

5.  Set your cigarette money aside.  Once you get to the point where you are buying cigarettes less, start setting that money aside to save up for something you want.  You'll be surprised how quickly that money adds up.  If you can succeed at quitting, you'll be saving that kind of money all the time, so don't feel guilty about spending a few month's savings on some type of reward...you earned it!

White Bean and Turkey Chili

Ingredients

• 1 tablespoon canola oil
• 2 cups diced yellow onion (about 2 medium)
• 1 1/2 tablespoons chili powder
• 1 tablespoon minced garlic
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
• 4 cups fat-free, less-sodium chicken broth
• 3 cups chopped cooked turkey
• 1/2 cup diced seeded plum tomato (about 1)
• 1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 8 lime wedges (optional)

Preparation

• Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
• Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Jennifer Martinkus, Cooking Light 
NOVEMBER 2006

One cup of this white bean and turkey chili has more than 30g of protein, 5g of fiber, and is under 300 calories.  Find this and other healthy fall recipes at www.myrecipes.com.

Exercise of the Day

The Importance of Goal Setting

"Nothing contributes so much to tranquilize the mind as a steady purpose-- a point on which the soul may fix its intellectual eye."  - Mary Shelley

If you're struggling with motivation it may be time to reevaluate your goals.  Figure out what it is that you really want and go after it.  Having something to work toward will help you stay enthusiastic and on track.

Exercise of the Day

A Guest Blog From Chef Melissa & The Dinner Rescue Crew!

LET'S DO LUNCH!

If you think you’ll just skip lunch, think again. A healthy lunch is a beneficial meal for several reasons.  

1.       Eating lunch fills in the “gap” between breakfast and dinner which keeps your metabolism running in “drive”.  Even a small lunch will re-energize you and keep blood sugar levels in check. Include a serving of protein along with carbohydrates for maximum benefit.

2.       Eating lunch gives you the right ammunition against becoming ravenously hungry later...then blowing out your calorie intake late in the day – most likely with junk food. Skipping lunch is setting yourself up for nutrition sabotage later.

3.       Eating lunch within 4 hours of exercise has shown to enhance workout benefits as compared to those who do not eat within 4 hours of exercise.

Folks with hectic lifestyles can still find time to eat a quick, healthy lunch. Next time you go grocery shopping add turkey, roast beef, yogurt, pre-cut veggies and fruit and whole grain crackers to your cart for quick grab and go lunch options. No more skipping lunch!

Stuffed Chicken Divan From Food Network

Notes

We've updated this classic dish while still keeping all the elements that people love: crisp broccoli, juicy chicken, and a tasty Parmesan sauce. By stuffing the chicken breasts we were able to cut down on the overall cheese in the dish while still maximizing flavor. A mixture of low-fat evaporated milk, broth and sherry with a touch of cornstarch makes a creamy sauce that tastes as rich as the full fat version.

Ingredients

• Cooking spray
• 2 cups (4 ounces) fresh broccoli florets
• 1/2 cup (2 ounces) grated Gruyere cheese
• 1 clove garlic, finely chopped
• 4 (6 to 8-ounce) boneless skinless chicken breast halves
• 2 teaspoons olive oil
• 2 teaspoons chopped fresh thyme
• Kosher salt and freshly ground black pepper
• 1 cup low-fat evaporated milk
• 1/2 cup low-sodium chicken broth
• 1/4 cup dry sherry
• 1 1/2 teaspoon cornstarch
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon Dijon mustard

Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright green and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels.

Chop the broccoli and toss in a bowl with the Gruyere and garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper.

Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dish.

Meanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch until smooth and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes.

Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.

Nutritional analysis per serving

Calories 347; Total Fat 11g (Sat Fat 5.1g, Mono Fat 3.9g, Poly Fat 1.1g) ; Protein 50g; Carb 10g; Fiber 1g; Cholesterol 126.5mg; Sodium 433.5mg