I know Katzenberg Kafe on 22 Main St in Westport has a ridiculously good cheesecake, but I figured I’d bring you a healthier alternative. For those that are watching their diets treats such as these can be the difference between sticking with the program or falling off. This blueberry cheesecake is a great way to indulge without breaking off course.

This is a great recipe from John Berardi for those of us that have a sweet tooth. I just happen to love cheesecake and especially blueberry cheescake so I had to try it out. I’m not a cook by any means, but it still came out damn good for me. What he says below is true…I had to give some away to my cousin as I usually eat whatever is around. The author is pretty much world renowned for his nutrition methods, and I’ve actually watched his dvd’s and they give a great step by step for those they need help.

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Blueberry Cheesecake Yes, you read this correctly…blueberry cheesecake! Just be careful with these things, as it is nearly impossible to put the cheesecake down after you’ve taken one bite. From my experience, and the stories of my friends who have made them, it’s almost impossible to keep an entire cheesecake around for longer than one day.

Ingredients:

* Crust 1 cup graham cracker crumbs
o ¼ cup ground flax seeds
o ¼ cup raw oat bran
o 1 oz fat-free cream cheese, warmed in microwave
o 1/3 cup water

* Cheesecake:
o 2 cups lowfat cottage cheese
o ½ package (52 g) powdered Jell-O instant pudding, cheesecake flavor
o 3 oz. fat-free cream cheese
o 3 scoops strawberry whey protein powder*
o 1 cup frozen blueberries and 4 tablespoons granulated Splenda (*see option 2 below before adding these at this stage)

Instructions:To make the crust, mix crust ingredients in a large bowl. Stir this mixture until it is all the same consistency, then press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan.For the rest of the cake, put the other ingredients in a blender. Blend on high until smooth and creamy. You might have to blend it in smaller portions, depending on the power of your blender, but resist the temptation to add water, as this makes the cake soupy. Also, more Jell-O mix can be added for more desirable consistency. Pour the blender mixture into the crusted pan, and refrigerate for 1 hour.

*Blueberry option 2: to make a ‘fancier’ cheesecake, thaw the blueberries, then stir the Splenda in with them, and use this as a topping for the cheesecake.

Makes 6 slices.Macronutrient Profile (each slice):

* 258 k/cal* Fat: 5 g (2s, 1m, 2p)* Carbs: 30 g (2 fiber)* Protein: 25 g

Drink tea: research suggests that those who drink tea (black, green, or white, as long as it’s from real tea vs. herbal tea) have lower BMI’s and have less body fat.

Nutrition Bites is brought to you every week by Dr. Chris Mohr of mealplans101

I drink green tea every morning to give me a boost as a healthy alternative to coffee. Green tea has been shown to give you mentally clarity and help you burn more calories through the day.

This is a good article from Yahoo Health and Knees for those considering taking meal replacements. It explains the pro’s and con’s and gives a little bit of advice.

I would always suggest eating whole foods if possible, but meal replacements are just an easy way to add protein and nutrition to a busy day.

The Wesport PT Blog recommends supplementing a whey protein powder such as isopure. Try mixing a scoop with water, berries, and ice for a tasty smoothie for a more nutritious and less processed meal replacement. Proper nutrition is a key component in helping you get to the fitness level you want, and these shakes/bars can definitely help you get there.

“If you want to lose weight and think you’d like to try a meal-replacement product, first weigh the pros and cons.

On the plus side, meal replacements: * are convenient * can save you time * are calorie and portion controlled * are often fortified with vitamins and minerals * often have a sweet taste that can satisfy a sweet tooth

On the downside, meal replacements: * can be expensive * often become boring because they don’t come in many varieties. For example, Slim Fast® shakes only come in a few flavors. * might not satisfy your appetite the same as a meal would — drinking a shake may not be as satisfying as eating a turkey sandwich. * sometimes leave a vitamin aftertaste — and if you don’t like the taste, you won’t stick with the program and lose weight.

In sum, meal replacements can be effective for weight loss when replacing one or two meals each day. They are generally safe, as long as your calorie intake doesn’t fall too low. If your calorie intake falls below 1,200 per day, you should ask your physician to supervise your diet.Meal replacements can work if you do the work and follow the plan”

Meal Replacements: Are They For You? on Yahoo! Health