Friday, May 30, 2014

Progress Pics (gulp!)

If you're over on the Recipe For Fitness Forum, you know that I had my 6 week progress check in recently. I'm really pleased with the changes, and Kayla is, too! Yay!!! We saw significant progress on all fronts.  Here are the stats...

April 6  May 21 
weight: 136.2
bodyfat: 28.8%
waist: 28"
umbilical waist: 30.5"      
hip: 36"
thigh: 20.5"

lean muscle: 97 lbs
fat: 39.2 lbs
weight 132.9
bodyfat: 23.2%
waist: 26.75"
umbilical waist: 28.75"      
hip: 35"
thigh: 20.5"

lean muscle: 102.1 lbs
fat: 30.8 lbs

I've lost inches (woot!), and almost 9 lbs of fat!!! And I've gained 5 lbs of muscle!!!! Woooohooo!! We (Kayla and I) did the happy dance. Ok, I did the happy dance and she groaned. ;-)

And now... the photos (click to view larger).

So... there you have it! 6 weeks of hard work in the books, with many  more ahead! We're pounding out the prep. The original goal was to compete August 2nd, August 23rd, and September 5/6. We may or may not hit the August 2nd show. If not, it won't crush me like it would have once. I'm not stepping on the stage until I'm ready, and if it takes a few more weeks, then so be it.

My workout routine is still lifting 6 days a week, twice a day, then cardio 3-4 times a week. I also have Pilates once a week and the dry-sauna 3-5 times a week. My food is still no lower than 1800 calories/day, but my macros changed (and continue to change)... I'm at 70 grams carbs/day this week, and next week will drop to 60. Lots and lots of protein, which for me means I'm gobblin' like thanksgiving dinner. LOL. I've been making burgers out of lean beef and turkey breast just to break it up a bit. Lots of leafy greens, no fruit. Last night was my "carb" meal - I made sweet potato fries. YUM!!!! I've been discovering a lot of great low-carb ways to get in tasty foods... the cauliflower "cheesy bread" and Jicama fries I shared here in previous posts are phenomenal! I get the "treat" without the extra carb load.

My emergency food stash in the car consists of GF beef jerky and unsalted nuts (cashews, almonds, etc). That way if I get hung up away from home, I still have fuel. I try to schedule everything so I'm back home for my next meal, but at least this way there's always something to eat in the car. Though, the way we're heating up, I'll have to start keeping it in my purse instead. 108 this week! YIKES!

Overall, I'm feeling great. Bill and Shiloh tell me that the low-carbs are making me bitchy. Huh. I don't see it. ;-)  My energy is good, though, and I credit the higher fat and the UCAN powder. My wrist is still healing. I'm still in physical therapy, but there is definite progress. My foot is slowly healing. Wearing an athletic shoe is no fun, but it is what it is. I had my ortho take a look at it when I was in for a wrist followup this week. He said I'm lucky it didn't tear the tendon. YIKES! He prescribed antibiotics, and said to be mindful of it, but didn't ground me ;-) I think the only way I'm holding together is Dr. Martin and Kayla, lol. And he may just bring out the duct tape the next time I wander in with another injury. Hahaha!

I have an appointment next week with the amazing gal who made my last suit, Norma. She'll see what's what with it and if we can remove the padding. I also need to get serious about a backup suit. And shoes. And posing songs. Lol. I've done such a good job of not letting prep "control" my head this time around that I'm actually losing track of what needs to get done. That's not good, either. Lol. Guess I'm off to do some research!

If I haven't said it lately... THANK YOU for following my journey. For supporting me. For encouraging me. You guys are amazing and I value each and every comment you post, email you write. 

Tuesday, May 27, 2014

Champion Performance Recipe of the Week - Cauliflower Breadsticks, GF, DF, CF

photo courtesy of ifoodreal
Competition diet is tough at the best of times, but take away dairy, wheat, corn, and the vast majority of carbs and it's downright daunting. I came across this recipe on pinterest and saw opportunity! I knew my daughter's graduation party this last weekend was going to star pizza (oh, I miss pizza!), and was really hoping this recipe would ease the pain of turning away from the cheesy breadsticks and stuffed crust wonders that everyone else would be enjoying. It did. Oh my, was this good! The trick is to really, really squeeze out all the liquid after cooking the cauliflower, and you get these wonderfully crisp and cheesy "breadsticks". Swapping out the dairy mozzarella for my Daiya "Mozzarella" sprinkles didn't lose me any of the luscious melty cheesy-ness, either! Two thumbs up!

Cauliflower Breadsticks
revised from iFoodReal
makes 12 breadsticks

1 head cauliflower
2 egg whites
3/4 cup Daiya Cheese Shreds Mozzarella
1 tsp Italian seasoning (ie Mrs Dash)
1/4 tsp black pepper (I prefer fresh cracked)
1/4 tsp sea salt
1 cup Marinara (I used Newman's Own All Natural Sockarooni Pasta Sauce )

Preheat oven to 375 degrees F. Rinse cauliflower, remove outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until "rice" texture. Some coarse chunks are fine.

Place in an oven proof baking dish and bake for 20 mins. Remove cooked cauliflower from the oven and transfer to a bowl lined with a tea/linen towel (or doubled cheesecloth). Let the cauliflower cool down a bit until it is safe to touch, about 15 minutes. (don't skip the cooling period, lol).

Fold up the cheesecloth/towel holding by the ends and twisting to squeeze the liquid out of the cauliflower "ball" as hard as you can. Be patient and do this a few times until barely any liquid comes out. I squeezed out 1 cup of liquid.

Increase oven to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg whites, 1/2 cup cheese, herb seasoning, black pepper, pinch of salt and mix to combine.

Transfer cauliflower mixture onto the baking sheet lined with parchment paper. Flatten with your hands into a rectangle, approximately 9" x 7" size and 1/4" thick.

Bake for 18 minutes, remove from the oven and top with remaining cheese. Bake for another 5 minutes and then broil until cheese turns golden brown (about 1 minute).
Cut into 12 breadsticks and serve hot with warm marinara sauce, if desired.

NOTE: The original recipe developer has some great (and I mean GREAT) step-by-step instructions on her site here.

per slice: 54 calories, 2 grams protein, 7 grams carbs, 2 grams fat, 2 grams fiber, 226 mg sodium. Net carbs: 5 grams.
photo courtesy of ifoodreal. See link above to view original recipe.

Special Note... CERTAIN PRODUCT LINKS THAT APPEAR ON THIS PAGE COME FROM AMAZON SERVICES LLC. THIS CONTENT IS PROVIDED 'AS IS' AND IS SUBJECT TO CHANGE OR REMOVAL AT ANY TIME.  “Recipe for Fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to”

Wednesday, May 21, 2014

Recipe! Seed Crackers - Make 'em Savory or Sweet!

The dietitian I worked with during my food sensitivity testing provided me with several great recipes. This one, she even brought me a sample of. One bite and I was hooked! Crackers are something that is pretty much off my list as they typically contain one or more of: dairy, wheat, gluten (no, wheat and gluten are not the same thing), corn, sugar. These however can be made to suit any dietary need/preference, and they taste amazing!!!  The recipe itself is super simple: 1 part water, 1 part almond meal, and 2 parts seeds. Create any combination of seeds you like! And seasonings! I've made several savory batches - using southwest flavors, garlic, thyme & rosemary... and you can do a sweet version by making cinnamon-sugar (cinnamon mixed with unprocessed sugar or brown sugar) and sprinkling it over the crackers in the last 5 minutes of baking. Feel free to experiment, or just enjoy them "plain"!

Simple Seed Crackers
makes 12 flatbread style crackers

2 cups seeds. Mine typically contain: flaxseed, hemp seed, pepitas (raw), sesame seeds (raw). 
1 cup almond meal/flour
1 cup water
1/2 tsp sea-salt
*optional: seasonings of choice

Mix together all seeds, flour, seasonings (if using) and sea-salt.
Add water and mix well.
Spread over baking sheet (greased). I wiggle the sheet to spread out the mixture evenly.
Bake 15 minutes at 350 degrees.
Cut into 12 pieces, then reduce heat and bake at 300 for 30-45 minutes. Check crackers often to be sure they're not burning.
Allow to cool completely.

per cracker: 137 calories, 6 grams protein, 4 grams carbs, 11 grams fat, 3 grams fiber. Net carbs: 1 gram.

TIPS: spread them with cream cheese (or if you're dairy free, try Daiya!). A refreshing dip is a container of Daiya Onion & Herb spread mixed with 2 shredded cucumbers (peeled), 1 Tbsp GF Worcestershire sauce, 1 Tbsp lemon juice, and 1/2 tsp garlic salt. YUM!

Tuesday, May 20, 2014

Champion Performance Recipe of the Week - Athlete Friendly Fries!!!! 4 grams net carbs!!!!

I recently picked up Quick & Easy Paleo Comfort Foods by Julie and Charles Mayfield. What a treasure!! Though I'm not Paleo per se, my current diet with all it's food sensitivities lends itself to paleo recipes. This one caught my eye, and to be honest, is the reason I bought the book - then I ended up dog-earing about 30 recipes, lol. I am a french-fry fiend. I just love them, from McD's to In-n-Out, to Sweet Potato to anything resembling a fry. I'm an equal opportunity fry lover. Granted, they're not often on my plate - more of a 'treat', and with the low carb status of my prep diet right now, they're an increasingly rare treat. These, however, will be the star of more than a few carb days! ;-) Just look at those beauties! Wooohoo!!!  This athlete friendly recipe takes about 45 minutes (less if you're more coordinated cutting the jicama than I am, lol), and makes 4-6 servings.

Seasoned Jicama Fries
from Quick & Easy Paleo Comfort Foods: 100+ Delicious Gluten-Free Recipes  by Julie & Charles Mayfield, pg 176

1 tablespoon coconut oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 teaspoon chipotle powder
1/8 teaspoon onion powder
1/8 teaspoon smoked paprika
1 pound jicama, peeled and cut into medium-sized fries

1. Preheat oven to 400 degrees.
2. Heat coconut oil in an heat-proof glass bowl in the microwave or in oven.
3. Combine pepper, salt, chipotle powder, onion powder, and paprika in a small bowl or shaker.
4. Toss jicama fries in warm coconut oil to coat, and sprinkle on seasonings as you go.
5. Place a cooling rack on a sheet pan and spread fries on it evenly. Bake for 25 to 30 minutes and serve at once.

Nutrition Facts:  Amount per serving:
Total Calories: 75, 152mg Sodium, 10g Carbs, 6g Fiber, 4g Fat, 1g Protein. Net carbs: 4 grams.

Tip... serve with mashed avocado, hot sauce, or other athlete-friendly dipping sauce. Currently my favorite is Daiya Onion & Chive Spread mixed with shredded cucumber and garlic powder.

Monday, May 19, 2014

Competition Prep - Tweaks and Twists

Last week got a little wonky. Truth be told, so did the weekend. Kayla and I were supposed to do measurements and weigh-in on Friday, but had to reschedule to tomorrow. After another trip to the gym that day, for workout, cardio and ahhhhhh, sauna, I looked forward to my rest day. Which did not go, at all, as planned.

Bill, Shiloh and I headed out to Surprise to see a Natural Bodybuilding show. A good thing to know before we headed to the middle of no-freaking-where was that entry was cash at the door. Back out we dashed to find an ATM, then returned to settle into seats to watch the already begun pre-judging. My strategy was simple... see what my competition was looking like, what the judges thought of that look, and take notes on the Figure T-walks and music being used.  Well...

I have many, many thoughts and opinions on the show itself, the organization of it, the competitors (and their relationships to the promoter), but I'll just skip that, shall I? ;-)  My biggest disappointments were two.  First... with the exception of two amazing athletes, the rest of the Figure line up didn't seem to be stage-ready. My thoughts on this are consistent across the categories... bikini, fitness, fitness model, figure. From a business viewpoint, I cannot fathom a coach who would put a client on a stage when they are clearly not prepared. Some of the athletes (and I'm not discussing only one category, but across the board) were easily 6 months to a year from being ready to cut for stage. From a personal viewpoint, were it me, I would cringe when I saw the photos from the show. Again, personally, I would be mortified. I am not saying that these women haven't made amazing transformations, that they didn't work hard - what I am saying is that they were not stage - not competition ready.

As the politics of the event flowed, it became clear that the readiness of the athlete was not the driving purpose of the show... it was filling the stage. After, the event was boasting about the "huge" numbers of athletes who competed. I find this heartbreaking. Yes, reaching the stage, walking it, posing... these are all victories and triumphs in and of themselves, but competing, by nature, means bringing a "package" (body) that fits the parameters of the competition. You wouldn't throw a 5 year old into a track event with adult Olympic athletes, right? That 5 year old can compete with those athletes when he/she is ready - when he/she is comparable to the competition.

I understand that this is just my opinion, but, well, there it is. I will not step on stage unless my coach deems me ready. My journey to the stage will be complete when I am comparable to the competition. That means hard work, diet, and commitment - for as long as it takes. This is about more than a glittery suit, sparkly shoes and spray tan. This is about respect - respect to my coach, myself, my fellow athletes, my chosen sport, and the federation that is hosting the competition.

I also understand that not every figure competitor looks the same. It's a beautiful diversity, as it should be. But every athlete should portray the hard work to achieve the look.

Anyway, moving on... my second disappointment was that there were no T-walks for figure. :-(   I know that OCB and ANBC both do the T-walk to music of the athlete's choice. From what I can find, it looks like NPC doesn't do this, and obviously, neither does the federation of the show I saw this weekend. There's an NPC show in July that I'm hoping to attend - I've had very little exposure to them, and I know their posing guidelines are different.

So... the experience was a general bummer. And... I was unprepared! Crap! No cooler. Food was a big challenge for me on Saturday, though I did hit my water intake. And Sunday was just a tough day... I was supposed to do legs and cardio, but our oldest daughter was having her 22nd birthday party at our place... grocery shopping was done on the way home from Saturday's show, and all Sunday morning was food prep (party started at 2). I cannot begin to tell you the tense, sick feeling I had trying to figure out how to squeeze out time for my training. I finally took a deep breath and realized that I had to flex. I planned to hit my scheduled leg & ab workout Monday morning, then go back in the late afternoon for back/biceps/shoulders & cardio. Not an easy day, but I have to do what I have to do.

That settled, I relaxed and enjoyed the party. Until it became clear that no one wanted to go home. Lol. Generally that's a sign of a great party, right? And it was, everyone had a great time. I finally abandoned the party and crashed at 10:45, with an ocean-wave soundtrack playing in my iPod (those partiers were NOISY). Needless to say I was not excited to greet the morning at 6am today... in fact, everyone just kind of steered clear until I got my coffee in hand. ;-) I got some work done, kids off to school and work, then I had physical therapy at 8am, and hit the gym for legs. And here's where today went sideways...

Both, let me repeat, BOTH my iPods were dead. And I couldn't get internet on my phone to run Pandora. BOOOOO. But, I did my workout. My devices are now charged up, and I'm heading back shortly to finish up my training for the day. And sit in the Sauna. That's my light at the end of the tunnel, haha.

In other news... my competition diet has changed. Wow, has it changed. While I still need to hit at least 1800 calories a day, my carbs are now reduced to 80 grams (I was at 125), and fat reduced to 25% of my caloric intake. After several hours of meal plan tweaking, I think I got it. My carbs will reduce again each week until we hit the next sweet spot. The tweaking diet isn't really an issue for me... it's the twist - no dairy, no wheat/gluten, no corn, no chicken, shrimp, scallops, cabbage, mustard... there's the challenge.

As I type this, I've got a turkey breast roasting in the oven, a London Broil (top sirloin steak) defrosting, and a bag of Swai defrosting. I need to pick up some ground turkey breast and a few odds and ends, but I think I've got a handle of my food this week. Thursday is Bethany's graduation ceremony, so I'll be taking my cooler (lesson learned), then the big party is Saturday. I'm so excited to see family!!!  Saturday is my rest day, so it'll already be more relaxed than yesterday's party for me. ;-)

So... there's all my odds and ends, tweaks and twists. It's a bright new week, and I'm putting all of the crazy behind me and focusing on doing everything I can, every day, to reach my goals.

Tuesday, May 13, 2014

Champion Performance Recipe of the Week - Butter Pecan Protein Ice Cream!

It's warming up here in AZ, and that means Ice Cream cravings! After my recent Food Sensitivity Test results, my usual hot weather competition treats seemed out of reach. Ya'll know I'm kinda the Protein Ice Cream Queen, but with my beloved Champion Pure Whey Plus on the banned list, I wondered if I'd ever get to enjoy my protein ice cream again. But... Champion to the rescue!!! The Natural's line has a protein powder that's gluten free, dairy free, and tastes great! You can use your Pure Whey Plus (Vanilla Ice Cream flavor) in this recipe, too, just reduce it to 1.5 scoops.

Butter Pecan Protein Ice Cream
Chelle Stafford
serves 1

2 scoops Champion Naturals Fit, Vanilla protein powder (32.5 grams per scoop)
1 cup vanilla unsweetened almond milk
3 drops butter rum flavor extract (if you can find one without propylene glycol get it! Then send me the link!)
2 Tbsp pecans

Combine ingredients in a magic bullet or ninja and pulse gently (you don't want to finely grind the pecans).
Pour mixture into ice cream maker, or use the Ziploc method. See below for details.

366 calories, 38 grams protein, 24 grams carbs, 14 grams fat, 6 grams fiber. Net carbs: 18 grams.

I use a  Cuisinart Ice Cream Maker I just blend my ingredients, turn on the machine, pour it in, and 10-20 minutes later, I have ice-cream!

Back in junior-high, we made ziploc ice-cream... where you put ice and salt in a big bag, and your ice cream ingredients in a smaller bag, then the small bag goes in the big bag (sealed of course), and you shake... voila! ice cream!
Fill a gallon size ziploc bag about 2/3 full of ice.
Add 1/2 cup table salt (don't waste good sea-salt on this, use the cheap iodized stuff, it's only to make the ice colder).
Pour your ice cream mix into a sandwich size ziploc bag & seal it. 
Place the ice-cream bag into the larger bag. Seal. 
Shake for about 5 minutes or until ice-cream reaches the consistency you prefer. 
Remove the inner bag and quickly rinse it off (so you don't get salt in your ice cream when you open the bag). 
Dump ice-cream into a bowl and enjoy!

Thursday, May 8, 2014

Food Sensitivities and Other Random Strangeness...

A few weeks back I took a food sensitivity test... I've been looking forward to the results, and being able to fine-tune my competition diet. The results would allow me to eliminate inflammatory foods, which would in turn, help eliminate inflammation, bloating, discomfort, etc. Well, after much anticipation, the test came back.
Now... I know myself pretty well, I've always been a bit, well, sideways, lol, but those two sheets of paper had a whole lot of red ink with a whole lot of "abnormal" going on. Huh. Go figure. ;-)

The list of foods I'm sensitive to is far more extensive than I expected. And reads like my favorite foods list. Booo! What the heck?! Here's the list...

Bay Leaf
Cabbage (seriously??? I eat a ton of cabbage! I use it shredded, raw, on everything!)
Swiss Cheese
Chicken (again, seriously??? Do you know how much chicken I eat???)
Corn (there goes my Quinoa pasta! It's made with quinoa and corn)
Grapefruit (my favorite fruit in the whole wide world!!!)
Cow's Milk (there went my beloved greek yogurt, cottage cheese, cheese...)
Mustard (what competitor is allergic to mustard? Me! Yeesh!)
Green Olives
Pork (really?? When I need a break from all that chicken, pork is my go-to!)
Green Peppers
Shrimp (Awww, c'mon now! Not cool!)
Walnuts (yeah, saw that coming, I get a headache every time I eat them)
back to the drawing board...

So... there will be some major revamping of my meal plans. I have an appointment next Monday for an exhaustive explanation of my results, but this changes a lot for my competition prep. Granted, none of my sensitivities are severe, so after competition I can enjoy in mindful moderation, but for now... ugh.

This weekend will be a major food planning fest. <sigh>

In other random weirdness particular to my silly life... If you're on my Forum, you already know this, but I had a wardrobe malfunction at the gym. Never have I been more grateful for my industrial strength sports bras.

My coach had me doing band assisted pull ups and chin-ups in my workout on my own. I've done them with her - and it was scary. If you've never done them, you take the big green band and wrap it over/under the top bar of the TRX cage - or any other tall bar, then using a step, place one foot into the band and press down until that leg is straight, lock your other ankle behind that leg, and pull-up or chin-up.

First... I am coordination-challenged.
Second... I am short.
Third... refer to First.

I have to bring my foot darn near to my nose to get it into the band, then maneuver it into place (arch of the shoe), then press down without launching myself OVER the TRX frame, then execute pull-ups and chin-ups. Ha! Here's pics to help you see what I mean, but trust me, you want to keep reading...
bandassisted1.jpg  bandassisted2.png  bandassisted3.jpg 

In this case, I actually did it! I didn't get tangled, didn't hang myself, didn't fall, didn't snap myself with the band while trying to extricate myself at the end of a set. And I completed 4 sets of each!!  So... what did I do? 
My very first set, I got in place, pressed my band-leg down, wrapped my ankle and pulled myself up...  my tank top decided to stick to the band, so when I pulled up, my shirt pulled down - full exposure, folks. Had I been wearing one of those tops with a built-in bra, I would have been arrested for indecent exposure. It was that bad. OMG. And it's not like I could stop mid set! Again - band, tangle, coordination, etc. I had to finish the set with my tank top front pulled down under my sports bra. Thankfully, both were black- same shade (unlike my face, lol). Maybe no one noticed. <sigh>

Yeah. It was pretty exciting. Not. ;-)

Training Updates... My training is going great. I'm getting stronger, have better endurance, and I'm progressing. The latest change to my routine is this... three times a week I workout with Kayla, then those evenings, I go back and do 4 heavy sets of several exercises we did that morning followed by 30 minutes of steady-state cardio. So three days a week, I'm working out twice a day + cardio, then 3 more workouts on my own, plus 1 more set cardio. I have one full rest day each week. I feel good, tired, lol, but good.

I have to wear the wrist brace when I workout, and I start physical therapy next week for that. Doctor was confident that 3 weeks should be enough. We'll see. I'm sure the changes to my diet will also assist in reducing inflammation (I've got soft tissue damage from the break).

Other than that, my life is the usual busy-busy-busy. Bill and I just celebrated our wedding anniversary this week :-) and Ariel's birthday is next week, then Bethany's graduation ceremony and party are in a couple weeks. Lots going on :-)

Sadie had her first (and last) swimming lesson. Way too traumatic for all of us. Our goal now is just to get her comfortable on the second step (it's really wide and long) so that she can cool off through the hot summer. If she later decides to paddle around a bit, all good, but we're not doing that forced swim thing again. She never could get out of panic mode, and even just being in the water a short time completely exhausted her. No fun for any of us. She's finally forgiven me, though, lol.

So... that's my list of random updates ;-) Now I'm off to figure out what the heck to eat. Lol!

Tuesday, May 6, 2014

Champion Performance Recipe of the Week - Lemon Chia Protein Cookies!

Maybe it's a Spring thing, but I've been craving lemon cookies. Of course, traditional cookies are off the menu during competition diet, but... I made a GREAT competitor option! These cookies remind me of ones I had as a child, lemon poppy-seed cake cookies. They're just tart enough, the chia gives them just enough crunch, and they really hit the spot! It took me a few tweaks to get them just right, but now they're my new favorite snack!

Lemon Chia Protein Cookies
makes 12 cookies

1 cup vanilla protein powder (I used Champion Performance Pure Whey Plus)
2/3 cup coconut flour
1/4 tsp sea-salt
1/4 tsp baking soda
1/2 tsp baking powder
2 Tbsp chia seed
1/2 tsp pure almond extract
1 tsp pure lemon extract
1/3 cup unsweetened almond milk, vanilla
1/4 cup raw honey
1/4 cup coconut oil (I melted the honey and oil together)
2 egg whites
Zest of 1 lemon
Juice of 1 lemon


Preheat oven to 350 degrees.
Line cookie sheet with parchment paper.
In large bowl, combine dry ingredients.
Roll lemon against counter to soften interior.
Zest lemon, adding zest to bowl.
Juice lemon, adding juice to bowl.
Add honey, melted coconut oil, almond milk, almond extract and egg whites.
Mix well.
Using a tablespoon, spoon out dough and roll into balls.
Flatten slightly and place on cookie sheet.
Bake for 10-12 minutes.
Cool for 10 minutes.
Store in ziploc bag to retain moisture.

per cookie: 134 calories, 8 grams protein, 12 grams carbs, 7 grams fat, 4 grams fiber, 6 grams sugars, 116 mg sodium. Net carbs: 8 grams.