Importance of Sleep

Importance of Sleep

By: Taylor Plattner

Sleep. Something all of us wish we could get more of but so few of us get enough of. We all make excuses for not getting enough sleep, but did you know that sleep is absolutely crucial in allowing our bodies to function at their peak level? If everyone knew how vital sleep is to them and the benefits it provides, I believe we would all make a greater effort to get more of it.

Why is sleep so important?

First, let’s talk about how much sleep we should get. Most health professionals recommend that grown adults get 7-9 hours of sleep a night with younger children and teens needing slightly more. During the time that we are sleeping, our brains are forming new pathways to learn and retain information and preparing us for the day to come. In addition, our bodies are repairing the damage done by the various stresses we put on them throughout the day. For example, that workout you performed so well earlier in the day put a lot of stress on your body. To gain the maximum benefit of that workout, it is important to get adequate sleep and rest so that your muscles and bones can repair and grow bigger and stronger than before. For children and teens, getting the proper amount of sleep is even more important in order to ensure healthy growth and development.

What happens if I don’t get enough sleep?

I’ll be honest, I know many nights I don’t get as much sleep as I should, and I think many people would say the same. However, I believe we would all make sleep a greater priority if we knew the consequences of sleep deficiency. Besides the obvious effect of feeling tired and sluggish throughout the day, ongoing sleep deficiency has been linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. A lack of sleep also increases the risk of obesity in individuals of all ages.


Just remember that sleep is important for us to function at optimum levels. As hard as it is, try to make sleep a priority. It’s going to be hard, but make it a goal just like you do with workouts. Slowly increase the amount you get until you get into that 7-9 range.

Working Out From A Personal Trainer’s Perspective

Working Out From a Personal Trainer’s Perspective

By: Michael Nix

Posted by Personal Training Institute of Fort Wayne, Indiana on Thursday, March 23, 2017

As a personal trainer, I can easily say that I love the idea of working out. The way the body functions absolutely fascinates me. There are probably many who believe that working out is easy for a Personal Trainer. Not only is the process of working out a simple thing but we also get very excited by the thought of getting to work out. I am going to set the record straight. These facts are not entirely true. I know that I personally find the work outs themselves to be extremely challenging and even more challenging is getting myself up for my (almost) daily workout. There are many days that I would much rather do anything else. The trick is to find a way to get beyond the physical pain of the workout and the mental challenge that lead up to it.

How do you get through the workout?

I will not lie right now. I kind of do enjoy working out once I get started; the real challenge is beginning each time. Being a very competitive person, I have learned to embrace the physical challenge. That is not to say that the workout is an easy task by any means. I am very dramatic when I workout and if something is challenging, you better believe I am letting the person training me now about it. I have just learned to accept the physical challenge as a necessary process in the pursuit of a healthier life. For that reason I have come to appreciate “the burn,” knowing that it is only there to help me and to improve my life. This is a very difficult mindset to develop, but you eventually learn that it is a very short term discomfort for a very long term feeling of a healthier life.

How do you get the motivation to work out?

As stated earlier, this is the truly challenging part of every workout. I am often sore, I have other things to do, and until I actually feel “the burn” happening, I cannot seem to bring myself to see the benefit of it. It is a definite mental battle to tell myself that it is worth it. It is worth it though. Everyone knows the benefits of fitness, but it is hard. This statement is completely true. However, if we can allow ourselves to see the good that comes out of fitness before the work out, it can help us to embrace it and continue to do it.  Pretty soon, we create a habit. We can eventually get to a point where working out is just part of our routine. There will be times when that routine breaks and you miss a few days, but do not panic. Think about the long term benefits, get back in the routine, and create the habit again to continue the cycle.

It should now be clear that even someone who has a passion for working out can struggle with it. Remember your long term goals, whatever they may be. Consistency is the key. Make it a habit and stay at it forever. There will be days that are more challenging than others, but you know why you are doing this.

Spice Up Your Food Without Using Salt!

Spice Up Your Food Without Using Salt!

By: Courtney Sudac

            Salt makes everything test better, right? The salt shaker isn’t exactly the problem these days. Sodium find its ways in all types of packaged and processed foods, deli meat, canned vegetables, and of course fast food.

Daily Intake

Are you aware of what your daily intake of sodium should be? The American Heart Association recommends no more than 2,300 mg of sodium a day. The ideal daily intake should be around 1,500 mg of sodium.

Health Effects

Excessive sodium intake can result in health issues such as: high blood pressure, stroke, heart failure, headaches, kidney stones, kidney disease, stomach cancer, and osteoporosis.  Excessive sodium leads to water retention which can lead to: puffiness, bloating, and weight gain.


People in the United States have a dietary imbalance of potassium and sodium, consuming too little potassium and too much sodium. Potassium is a mineral that plays a key role with fluid balance in your body. It is known for decreasing your blood pressure as it relaxes the blood vessel walls. The more potassium we eat, the more sodium is passed out of our body through our urine. The recommended intake for potassium is 4, 700 mg a day. Are you wondering what are great sources of potassium besides bananas? Citrus fruits, vegetables, avocados, spinach, prunes, and sardines are all great sources of potassium.


Spices and herbs are a great way to spice up your food without adding salt to it. There are many herbs and spices to choose from for all different types of cuisines and taste preferences. Some spices, such as turmeric, fresh ginger, and fresh garlic, even have beneficial health effects as they are all anti-inflammatory. To get the most flavor from herbs, crush or rub them before adding them to the dish. Buy herbs and spices in small amounts as you need them rather than storing them for a long time. If you are using fresh herbs such as parsley or cilantro, store them in water so they stay fresh.

How to Use Your Spices

Basil : Use in soups, salads, vegetables, fish, and meats
Cayenne Pepper: Use in meats, poultry, stews, and sauces
Chili Powder: Use in meats, poultry, and stews
Cilantro: Use in meats, sauces, stews, and rice
Cinnamon: Use in salads, vegetables, breads, snacks and meats
Cumin: Use in meats and poultry
Curry Powder: Use in meats, shellfish, and vegetables
Dill Weed and Dill Seed: Use in fish, soups, salads, and vegetables
Ginger: Use in soups, salads, vegetables, and meats
Nutmeg: Use in vegetables and meats
Parsley: Use in salads, vegetables, fish, and meats
Thyme: Use in salads, vegetables, fish, and chicken


If you’re still not sold on the harsh effects from salt, take into consideration that more than 360,00 Americans deaths in 2013 included high blood pressure as a primary contributing factor. That is almost 1,000 deaths each day. Making simple changes such as eating out less, not using the salt shaker at dinner time, using herbs to spice up your food, and increasing your potassium intake can such a positive impact on your health.

Keeping Up During Spring Break

By: Josh Davidson

Spring Break is upon us! Now is the time when families escape to warmer climates to recharge before summer and the end of the school year. For those of you that have to stay in good ole’ Indiana, sorry. It looks like Mother Nature was playing tricks on us in February with that warm weekend. Spring Break is a time when most people think about taking it easy and relaxing. But just be sure not to take it too easy or you’ll risk undoing all the work you’ve already done.

Challenges and Solutions of Spring Break (or any other vacation)

While Spring Break provides its share of benefits like relaxation and stress relief, it also has its fair share of challenges to living a healthy lifestyle. Need some examples? Don’t worry cuz here are some ways those Spring Break trips and other vacations tend to challenge us.

Extra Intake of Alcohol

Let’s be honest. Vacations usually go hand in hand with alcohol. You get the island drinks with the little umbrella or try the local beer. It’s a part of the carefree island life that most of us join when we travel to these tropical places like Cancun or the Bahamas. Even if we stay stateside in Florida, there’s the sense of “letting loose” and enjoying yourself. And I’m not saying you shouldn’t! You’ve worked hard and this is your time to relax and take time off. I just want you to remember that alcohol leads to dehydration, so be sure to keep up with the water intake as well. Especially when you’re hanging out in the sun all day!

Eating Out

Who wants to cook while on vacation? I know I don’t. But as you already know, eating out at restaurants can be dangerous for the waistline. Again, I’m not saying you should cook every meal yourself because that’s work. But maybe shopping and preparing some local cuisine yourself once or twice wouldn’t hurt too much. Depending on where your travels take you, many places have great selections of fresh seafood to eat. Eating out at restaurants is great too and encouraged since they know how to make local fare and delicacies. Just remember to watch what all is going on your plate. Maybe ask for fresh vegetables instead of fries. Or choose grilled or baked entrees instead of fried ones.


I’ve already touched on this in regards to alcohol consumption. Even if you don’t drink alcohol on vacation, you’re probably out in the sun or being more active than normal. Be sure to keep up with the water consumption! It helps keep the body working efficiently. I would say it is probably the biggest obstacle most people will face and not realize during vacation.

Staying Active

Nowadays, any hotel you stay at on vacation is going to have a gym or exercise room. I would tell you to try and make a trip down there, but let’s face it, it probably won’t happen. And it doesn’t necessarily have to either. You probably think I’m crazy, but hear me out. What do you usually do on vacation? From talking with a lot of members, I know you hike, swim, walk around towns, go ziplining, deep sea fishing, and much more. You’re not sitting around all day doing nothing. In my personal experience, I’m probably more active on vacation through swimming, snorkeling, and walking around town. So instead of going to that small little gym, go swimming throughout the day. You’ll get a full body workout and some cardio at the same time outdoors in the sun!


Everybody needs a vacation, so enjoy it! Leave all the stress of work and life at home. This is your time to relax and work on your mental health which is just as important as your physical and nutritional health. Just don’t completely forget about the physical and nutritional side. Follow the tips laid out above and you’ll be fine, but don’t stress about it! And if you need additional tips, Courtney has made a handout on nutrition tips for vacationing which can be found outside her office. The staff at PTI wishes you the best on your travels and will be waiting to hear about them when you return.


The Importance of Hip Mobility

By: Michael Nix

When one thinks of fitness, words like strength, speed, and stamina come to mind. Thinking of these words is totally fair as they are all very important in the world of fitness. However, there is a term that is often forgotten. This term is joint mobility. Although it is often forgotten, this does not diminish its importance. Joint mobility allows one to develop the speed, the strength, and the stamina. From children to adults, the value of good joint health cannot be stressed enough. Joint mobility is crucial for an athlete because as the joint stretches, more power is being generated. It is equally important to the couch potato because the more range of motion for the joint means less pain for everything around it. At the center of all of the joints in our body are the hips, which is where we are going to put our focus today. Good mobility through the hips is extremely important, not just for the hips themselves, but for the entire body.

Why are the hips so important?

There are many answers to why the hips are important. First off, the hips are in the middle of everything. Often times, pain in the low back or an injury to the knees can be the result of tight or weak glutes and hip flexors. If they cannot properly do their job, then the body naturally compensates which puts stress somewhere that is not designed for it such as the lower (lumbar) back.  Another reason why the hips are so important is the fact it is such a dense area. The size of the muscles and bones in the hip should be enough to tell us that the hips were designed to generate a lot of power. If we limit the strength and mobility of this joint, we are wasting the potential power they have to offer. Stretching and strengthening the hip musculature not only improves that area specifically, but it can help the body as whole.

What causes the hips to lose mobility?

            The main reason why the hips lose mobility is actually pretty simple: we sit way too much.  We have all heard this countless times. What we do not know is what is actually happening as we sit. The glutes are not being used and thus weakening. The hip flexors, which are located on the front side of the hips, are shortening and thus losing their mobility. Another way that we can take away from the mobility of the hips is by not using them properly. Often times people lift items with their back. Whether it is a bag or a child, we often resort to using our back to lift items which leads to lower back issues. This is because the lower back is part of the core and has the task of stability more so than the task of lifting. If we can allow ourselves to stand more frequently and focus on using the strong muscles in the hip to lift, we can greatly improve not just the mobility of our hips, but our whole body’s movement in general.

Call To Action

The hips, as mentioned before, are loaded with the potential for power. It would truly be a shame if we did not take full advantage of that potential. By gaining knowledge of the importance of hip mobility, hopefully you will try to incorporate stretching into your daily routines. Be sure to follow our Facebook page for posts on different exercises to help improve the hips. The hips are a massive area in relation to the rest of the body. Therefore, it is vitally important that we take advantage of their power. In addition, we need to allow them to work through their entire range of motion. If the hips are healthy there is a very good chance that the rest of the body will be healthy as well.

The Front Desk Perspective via Emma

By: Emma Steele

Building Relationships

I haven’t been at the front desk for a long time,but in the few months I have, I’ve gotten to experience PTI from a unique perspective.  Working in reception has let me see the gym from a viewpoint that’s a little more on the outside of things and it has been truly awesome to watch everybody working together and building the great relationships I see happening during every shift.  PTI is a smaller and more intimate operation.  That in and of itself has allowed me to have the opportunity for the clients to be more than just faces walking through the door every evening.  I’ve really enjoyed being here, and a big part of that has been that I’m walking into a place where I know the people coming in to train and those people know me and it’s not a stiff, overly-polite environment like I’ve encountered working for larger companies.  I think that plays a big part in why people choose PTI.

It’s truly one of the coolest parts of this place to watch people come in and build rapport with the staff.  It’s so neat to see everyone arrive for their session and automatically feel comfortable and strike up easy conversation.  Especially for this type of business, that’s vital.  People can be intimidated when it comes to getting in shape and exercising, so it’s a great thing to see everyone coming together and creating a welcoming atmosphere where people can come in to reach their goals and better themselves and feel like they are among friends.

More Than a Job

A big part of what I do is creating the schedule.  I set up appointments and keep track of who’s coming in and out throughout the evening and in doing that, it has been easy to see just how dedicated the people who work here are to the clients.  I see just how many hours each staff member is putting in everyday and I’m up here at the desk when trainers are looking at videos of new exercises that are being incorporated or making up new workouts for each PTI member.  This goes back to the wonderful relationships there are between the staff and the clients.  When you say a client name to a staff member, they can put a face to it.  The trainers know the clients’ stories, their personality, their goals, even the type of music they like to hear while they work out.  Everyone takes care to tailor the gym to each client’s needs and desires.  And that was the most notable aspect of PTI I saw when I first got hired on.  In a lot of the other places I’ve worked, the staff took a more smile-and-nod type of attitude toward the people that came in; but here at PTI, the people care about each other.  And that has made my time as the receptionist really enjoyable.

Age Is Only A Number

I hear it at least once a day. “I’m too old for this” or “Take it easy, I’m old” or some similar phrase telling me why a client can’t do something. I just shake it off, give them a look, and ask them “You’re doing right now aren’t you?” I push just a little bit harder on that exercise if I end up hearing those words, just to show them that it’s possible to do it.

Why I don’t like those words…

Plain and simple: words like these are negative to yourself especially in a fitness setting. We’ve already talked about being positive when it comes to changing your lifestyle. Why bring negativity to the experience to make it harder on yourself? Negativity is detrimental to any goal in life, not just health and fitness related ones.

The “I’m too old” mindset tends to put a limit on what one can accomplish. Take a look at these people:

George Hood is a 57-year-old former Marine. You’ve probably heard of him in the last year as he was the man that broke the plank record. He spent 5 hours 15 minutes 15 seconds in the plank position breaking the previous world record by 49 minutes and 15 seconds.


This is Willie Murphy, a 77 year old grandmother that can lift twice her bodyweight! That’s 215 pounds at almost 80 years of age! In addition, she can do one-handed pull ups and pushups.


In 2015, Harriette Thompson became the oldest woman to complete a marathon at 92. Sure, it took 7 hours, 24 minutes and 36 seconds to complete, but she did it!




Age is… 

Age is a limitation we use on ourselves in many aspects. When I hear that while training someone, I hear that they don’t think they can perform the exercise or it is too hard for them in their mind. It especially irritates me when they haven’t even tried it yet. Why say you can’t do something before you even try? Yes, it may seem hard. Yes, it is uncomfortable. But most of the time, YOU CAN DO IT!  You see those 3 people up above? Do you think they put limits on themselves? I doubt it because they wouldn’t have accomplished the feats they did if that were the case. They are proof that age is really just a number. Health and fitness don’t care about it all that much. Now, I’m not saying that keeping up with exercise is going to be easy as we age because that’s not how it works. Unfortunately, the older we get, the harder it’s going to be.

The Right Approach

So if you’re one of those people that think age determines what kind of exercise you can and can’t do, think again. We tend to blame things like joint pain, muscle stiffness, and weakness on age, but age isn’t always the culprit. Joint pain stems from multiple diseases like arthritis, muscle stiffness comes from a lack of stretching, and weakness from not challenging our muscles. A 30-year-old can have all of these symptoms as well. So before you say you’re too old to do something, think about the real reason and don’t blame age. Everyone is capable of so much more than they think. It just takes the determination to push past the barriers.

In closing, I would like to challenge you all to ditch the age excuse and push through the discomfort. We’re not going to force you to do anything that we don’t think you can do. But if the only reason that you don’t like it is because it’s hard, we’re just gonna push you through it. If everything were easy, where would all the fun be? As I said, the older we get, the harder it’s going to be, but who doesn’t like a good challenge?

Benefits of Being an Intern

By: Taylor Plattner

I’m sure we’ve all heard of “the intern,” but have we ever stopped and thought about what being an intern really means? In our culture, interning is often joked about or glamorized and not always considered to be as important a position as it really is. In addition, many people might dismiss the opportunity to become an intern because of the fact that most internships don’t provide a salary. However, the opportunities an internship DOES provide can easily make up for the lack of pay. As an intern at PTI this semester, I can tell you first hand that there are many benefits to being in this position.

What are the benefits of being an intern?

Well first off, an internship allows you to gain experience in a career field before making a college or career related decision. In my case, I am a senior in high school, and interning at PTI is allowing me to gain meaningful experience in the field of personal training before I head off to college. As a result, I am getting a good idea of what the personal training field is like. This is extremely beneficial as it could potentially save me thousands of dollars in the future if I decide that a career in personal training is not for me. Another major benefit of having an internship is that it teaches responsibility and communication in a real world setting. As an intern, I am expected to exhibit the same traits as a real employee such as punctuality, respect, professionalism, integrity, and excellence. Being held to these ideals has helped me grow as an individual and has given me a similar experience to that of an employee. Learning to display these traits at a younger age could prove to be an invaluable asset in the future. Lastly, having an internship can be fun! Thisis especially true if your internship is in a career field you are passionate about. As an intern, I can definitely say that not every day is serious, and on the quiet days especially, we like to have fun. Having these down days every once in a while just makes the internship experience better as a whole.


While internships aren’t for everyone, I would definitely recommend them to someone who is unsure about what career they want to pursue or even someone who just wants to experience a certain work environment. Yes, most internships are unpaid; however, the many benefits of having one outweigh this negative aspect. In conclusion, if you feel like an internship would be beneficial to you, jump in and go for it!


How to Handle Minor Pains

Everybody at some point in their life is going to experience some sort of pain or injury. These pains can sometimes be serious injuries, but more often they are minor things that can be corrected with the proper approach. What is the proper approach? To be honest, the proper approach is often more of a mental game than it is a physical one. This is because the physical part can commonly be a simple task; however, these simple tasks take a lot of discipline to do the correct things and patience to allow us an appropriate amount of time to heal. It is so important that we allow any sort of localized pain time to heal before it becomes a more serious long term issue. Whether the pain is located in the shoulder, back, knees, or hips, the body needs time to repair. Two things that can help the body repair: 1) Avoid doing any sort of exercise or activity that causes pain. 2) Focus on proper forms of therapeutic exercise. These two tasks can often help reduce pain before it becomes a long term issue.

How do I avoid all activities that cause pain?

Now I will not lie, avoiding painful exercises and activities can be extremely difficult. I personally am not always the best when it comes to this. The simple reason for that is some of my favorite hobbies cause pain. How am I supposed to just give up what I love to do? A great way to get past this: ask yourself if you want to step away for a couple of weeks to heal or do I want to risk serious injury that will make me step away for a much more significant amount of time. Shortly put, look at the long term. So often, our little pains come from overuse, or a repetitive motion that causes pain and all that is needed is a break. This is where we need patience. If we can take just a little bit of time off from the activities that cause hurting, even if it is your favorite pass time, we may be able to continue with that pass time for many years of our lives.

How do I know what proper rehab is and how do I continue to do it?

The first part of the question is a little more difficult to answer because it can be very circumstantial. Now I am not going to get into any specifics because we all have different aches and there is only so much to write in a single paragraph. What I will say is that you need to ask. Whether it be your doctor, therapist, or trainer, any one of these can often give you the therapeutic tasks that need to be performed in your personalized situation. The second part of the question is where the big mental challenge is; actually performing the rehab exercises for the amount of time recommended daily. This takes a lot of discipline, but yet again, we can tell ourselves to look at the long term. A great idea to help find the time is to use the time that was being given to the activities that were causing the pain in the first place.

Aches and pains are going to be present in our lives, especially as we age and time goes on. These aches do not have to define us though. It can be very difficult to stop what we love to do and find the discipline to focus on therapy, but it is worth it. Take care now before it becomes a bigger issue and feel better later. If we can step back with some patience and obedience to take care of our body, we will be rewarded with a long life of doing the fun activities we love to do.

Healthier Super Bowl Recipes

This weekend, the Atlanta Falcons take on the New England Patriots in the Super Bowl. While most people will be watching for the game, others will be watching for the commercials. Still others may be watching for the Halftime Show. No matter the reason, everyone will no doubt be eating the traditional Super Bowl snacks.

Now I know it’s a lot to ask not to eat wings, drink beer, or indulge in some nachos and cheese. Just be sure to eat in moderation and don’t overdo it if you have to have them. Or you can try looking for a few healthy alternatives. Here are a few recipes to try.

Sweet Potato Skins with Guacamole

  • 4 small sweet potatoes
  • 1 tablespoon extra-virgin olive oil
  • ⅛ teaspoon kosher salt
  • ½ cup shredded Cheddar cheese
  • 1 tablespoon lime juice
  • 1 clove garlic, minced
  • ⅛ teaspoon salt
  • ¼ cup chopped tomato
  • 2 tablespoons minced red onion

Guacamole & Toppings

  • 1 ripe avocado

Chopped cilantro for garnish


Prep – 25 min
Ready in 2 hours

  1. Preheat oven to 400°F.
  2. Tightly wrap sweet potatoes in foil and place on a baking sheet. Roast until very tender, 50 minutes to 1 hour. Carefully unwrap and set aside to cool.
  3. Line a baking sheet with parchment paper.
  4. Cut the potatoes in half lengthwise and scoop out the flesh, leaving a ¼-inch border (save the scooped-out flesh for another use). Place the sweet potato halves skin-side up on the prepared baking sheet. Brush with oil and sprinkle with kosher salt. Bake until browned and crisp, 20 to 30 minutes.
  5. Cut each skin in half widthwise and return to the baking sheet, skin-side down. Sprinkle each with 1 tablespoon Cheddar. Return to the oven and bake until the cheese is melted, 8 to 10 minutes.
  6. Meanwhile, make the guacamole: Mash avocado in a medium bowl. Stir in lime juice, garlic and salt.
  7. Top each sweet potato skin with guacamole, tomato, onion and cilantro, if desired.

Nutrition information

  • Serving size: 2 potato skins each
  • Per serving: 117 calories; 8 g fat(2 g sat); 3 g fiber; 10 g carbohydrates; 3 g protein; 26 mcg folate; 7 mg cholesterol; 3 g sugars; 0 g added sugars; 6,370 IU vitamin A; 10 mg vitamin C; 65 mg calcium; 0 mg iron; 113 mg sodium; 302 mg potassium
  • Nutrition Bonus: Vitamin A (127% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 fat, ½ high-fat protein, ½ starch

Sriracha-Buffalo Cauliflower Bites

Ingredients for 6 servings

8 cups 1½-inch cauliflower florets
2 tablespoons extra-virgin olive oil
¼ teaspoon kosher salt
2 tablespoons hot sauce, such as Frank’s RedHot
1-2 tablespoons Sriracha sauce
1 tablespoon butter, melted
1 tablespoon lemon juice


Active – 10 m

Ready In – 30 m

  1. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
  2. Toss cauliflower, oil and salt in a large bowl. Spread on the prepared baking sheet; reserve the bowl. Roast the cauliflower until it’s starting to soften and brown on the bottom, about 15 minutes.
  3. Meanwhile, combine hot sauce, sriracha to taste, butter and lemon juice in the large bowl. Add the roasted cauliflower and toss to coat. Return the cauliflower to the baking sheet and continue roasting until hot, about 5 minutes more.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 99 calories; 7 g fat(2 g sat); 3 g fiber; 8 g carbohydrates; 3 g protein; 0 mcg folate; 5 mg cholesterol; 3 g sugars; 0 g added sugars; 169 IU vitamin A; 70 mg vitamin C; 33 mg calcium; 1 mg iron; 288 mg sodium; 439 mg potassium
  • Nutrition Bonus: Vitamin C (117% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, 1½ fat

Lighter Buffalo Chicken Wings Recipe

(adapted from Ellie Krieger’s “Comfort Food Fix”)
(makes 4 servings)
2 pounds chicken wings, split at the joint
1/4 cup cayenne pepper sauce (for example: Frank’s Red Hot)

Place wings into a large pot and fill the pot with cold water to cover the wings by 2 inches. Bring to a boil, and boil for 10 minutes. While chicken is boiling heat your broiler to HIGH. When done, drain and place chicken wings on rimmed cookie sheet.

Broil 6 inches from element or flame for 5 to 6 minutes per side. The skin should blister and brown. You are just trying to get that CRUNCH texture added to the wings.

Drizzle with reserved sauce. At this point you can toss them to make a covered wing or leave a bit uncovered for less messy eating.
For 4-5 chicken wings = 240 calories, 12 g fat, 4 g carbohydrates, 27 g protein, 1 g fiber, 710 mg sodium