Pages

Thursday, May 28, 2015

Friday Food: Smoked Salmon Butter Bites

This one we took from our friends at Bulletproof and Dave Asprey and the Bulletproof Diet. It is as clean as you can make it and also amazingly healthy and delicious.  Embrace the healthy fat from the butter and salmon and overall, enjoy.

Smoked Salmon Butter Bites

This is another Bulletproof fast food you can grab in a hurry.  Try making this for lunch in your office kitchen and watch the look of confusion on your coworkers’ faces as you start losing weight
and looking great after eating butter for lunch.

            -Compound butter of your choice (see compound butter recipes)
            -Cold smoked wild salmon (look for Alaskan or sockeye salmon)
            -1 cucumber, cut into slices
            -Sea salt


Cut your compound butter into teaspoon-size piece, roll a piece of salmon around each piece, and place the salmon-wrapped butter on top of a cucumber slice  Sprinkle with salt to taste and enjoy!  This is like those cream cheese-salmon appetizer rolls, but without the inflammatory ingredients.

Savory Compound Butter
-1 cup grass-fed unsalted butter
-3 to 4 tablespoons chopped fresh herbs of your choice (parsley, cilantro, oregano, dill, sage, rosemary, thyme, etc.)
-Sea salt to taste



Tuesday, May 26, 2015

Heroine vs. Happy Meals Which Addiction is Harder to Kick?

I may catch some heat for this post as people often look at me like I'm crazy when I say that heroine addicts have it easy when it comes to overcoming an addiction.  However, when they hear why, they start to realize my theory actually makes sense.  I recently read a book by Dr. Pam Peeke titled "The Hunger Fix." The book talks about how recent science provides support for the idea that people can actually be addicted to FOOD.  My first thought was "Give me a break, it sounds like a cop-out excuse written by a bunch of overweight people..." However, after reading further and learning more about what the science tells us, I quickly changed my mind.


There have been several studies looking at people who are overweight and how they respond when they are presented with food. What scientists have found is quite interesting.  They actually performed functional MRI's on individuals while they were presented with food and compared them to functional MRI scans of heroine addicts when presented with heroine.  And lo and behold, their brain activity appeared similar suggesting that the presentation of food to some individuals can elicit similar effects as an addictive drug.  This same phenomena has been replicated in mice where in a similar study researchers got mice addicted to cocaine and then later introduced sugar water to them. They provided the mice with the option of sugar water or cocaine and even though they had been previously physically addicted to cocaine they still opted for the sugar water!  

Apparently sugar is a lot more powerful than we thought and that sweet tooth craving you get may be stronger than you every could've imagined. Okay, so sugar can be addicting, why is a sweet tooth worse than an addiction to deadly narcotics???

We've established that both of them can be physically addicting and when consumed in excess can also be a danger to your health. Granted narcotics are a lot more dangerous in the short-term as they have a stronger physiological response and psycho-social impact not to mention easier to overdose on; food, specifically sugar, can also be very detrimental to your health and cause all kinds of issues (i.e. cardiovascular disease, type II diabetes, metabolic syndrome etc.) it just takes a lot longer to take effect.

See why it might be easier to kick hard drugs below:


Monday, May 25, 2015

Mobility Monday: Clean Up Movement First-Patella Fix

Chronic knee pain seems to be one of those things that people just get used to.  They blame it on the number of miles they run, to many squats over the years or just from being overly tight through their quads.  All of these things add up over time and thats when things start hurting.  We don't "wear a hole" in the back of our patella just from one or two steps but from having a poor mechanical set up over the long term that eventually breaks down that tissue.

If you can get ahead of it and help your body move easier you can prevent a substantial amount of wear and tear.  Here is how to get ahead with any knee pain.



Saturday, May 23, 2015

Weekend Workout: Body By Science

Dr. Doug McGuff, author of Body By Science, believes that you shouldn't need a lot of cardio and extra work in your life in order to get the results that you want.  There is plenty of evidence out there showing the muscle is the most metabolically active tissue in your body and in order to burn more energy it is beneficial to you to utilize that muscle in an exhaustive manner.  Dr. McGuff recommends weight lifting.

Weight lifting itself has plenty of other benefits in the development of a strong body and adding stress to your bones to help keeping them reorganizing and staying strong but it can be a long process in order to work out this way.

The protocol Dr. McGuff has put together is very high intensity (you're going to be sore the first times you do it) but is quick and efficient.  It is high stress and puts a lot of load on your muscle by focusing on major muscle groups but also will increase your strength incredibly and almost predictably as you move along in your program.  The basics of the program are working sets of 5 reps, 5 seconds moving the weight against resistance and then 5 seconds moving it back to the starting place.  It is intense and will burn but the feeling is incredible.  Here is an example below:

Day 1:
-Bench Press (or alternative): 5 x 5 (5s/5s)
-Romanian Deadlift: 5 x 5 (5s/5s)
-Lat Pull Down: 5 x 5 (5s/5s)
-Calf Raises: 5 x 5 (5s/5s)
-Tricep Push Down: 5 x 5 (5s/5s)

Day 2: 
-Shoulder Press: 5 x 5 (5s/5s)
-Leg Press: 5 x 5 (5s/5s)
-Row: 5 x 5 (5s/5s)
-Lateral Shoulder Raise: 5 x 5 (5s/5s)
-Bicep Curl: 5 x 5 (5s/5s)

Pick a weight that makes the 5th rep very challenging but not impossible.  If it was to easy or you completed the entire workout increase your weight by 10 pounds or 10%, whichever is more.

This protocol has also given rise to Tim Ferriss's Occam's Protocol found in The Four Hour Body.  This one is also very intense and you work your way to only working out 1 to 2 times a week.

Friday, May 22, 2015

Friday Food: Healthy Southern "Fried" Chicken

It seems counter intuitive but really it's pretty healthy and tastes fantastic.  Start summer off right with some "fried" chicken.  It is really good with homemade sweet potato fries and if you'd like a recipe for those please email us at info@totalathletictherapy.com

Healthy Southern "Fried" Chicken

Chicken Ingredients
1 Lb Chicken Tenders
1/4 Cup Panko Breadcrumbs

1/2 Cup Shredded Parmesan Cheese
1/4 Cup Chopped Chives
Butter Flavored Non-Stick Cooking Spray
1 Cup Buttermilk

Marinade
1/2 Small Onion Cut Into Wedges
2 Tbsp Chopped Parsley
1 Garlic Clove Minced
1 Tsp Red Wine Vinegar
1 Tsp Light Brown Sugar
1 Tsp Salt
1/2 Tsp Ground Pepper

Directions


Combine all of the marinade ingredient in a blender until smooth. Place chicken in a glass baking dish and pour marinade on it and cover and store in refrigerator for at least 4 hours. Combine the bread crumbs, chives and parmesan in a shallow baking dish and coat the chicken with the mixture. Preheat oven to 425 degrees and place chicken on a non-stick pan and bake for 20 minutes on 350 degrees. Enjoy this crispy "fried chicken" with a side of home made sweet potato wedges and string beans!

Wednesday, May 20, 2015

Study Spotlight: Gluten Free for a Performance Edge?

Gluten-free diets are become staples among people who do and do not have celiac disease. Celiac disease is a medical condition in which people are unable to digest wheat gluten and therefore are classified as gluten intolerant and will become very ill upon ingesting gluten; ultimately suffering from a variety of GI issues if they eat anything containing gluten. This makes up about 1% of our population.

There are another group of people classified is gluten sensitive in which they may or may not be able to properly digest gluten and are advised to eat less of it. And then there are those who are perfectly capable of digesting gluten and will likely experience no ill effects if they ingest it and they make up about 99% of the world's population. However, people still opt for gluten-free menu options and swear by gluten-free diets regardless of whether or not they have celiac disease. So are these diets superior? Can they help athletic performance? Researchers have starting digging into these questions.
 to find out

What did they do?
Researchers had 13 well trained cyclists follow either a gluten free or gluten-rich diet for a period of 7 days, then complete a washout diet for 10-days and then completed the opposite diet plan.

Before and after each dietary period subjects completed a 45-minute steady-state (70% of peak power) ride followed by a 15-min time trial to examine the effects of a gluten-free diet on performance. Subjects also completed a "daily analysis of life demands for athletes" survey and GI questionnaire to assess more subjective effects from the experimental diet in addition to providing blood samples to identify any changes in inflammatory markers.

What did they find?
There were no significant differences observed in time trial performance, GI symptoms during the performance task. There were also no differences observed between markers of inflammation and subjective measures of life demands.

Take Home Message?
Based on the results of this study it does not appear that a short-term gluten-free diet will improve performance or GI issues nor will it will reduce markers of systemic inflammation.  Now, a few important things to take note of:

1. This was indeed a very short-term intervention and perhaps a longer dietary period would have led to a different outcome.
2. These cyclists did not have celiac disease or gluten sensitivity issues and someone who does would likely benefit from a gluten-free diet.
3. Maybe gluten-free diets are in fact just a shame for healthy individuals.

Reference

Tuesday, May 19, 2015

Sitting vs. Standing Calorie Burning Calculator


By: Joel Luedke

We've done a couple posts on the downfalls of sitting and how bad it can be on your hips and back and overall just your general health.  We still firmly believe that this is a substantial problem and that we need to get people up and standing more throughout the day for the promotion of optimal mobility and living pain free. However there appears to be yet another benefit of standing that is gaining some recent popularity and that is WEIGHT LOSS.


When you think about it, it makes sense that you burn more calories when you stand compared to sitting but the amount that it adds up to over the course of a year is astounding...It's downright unbelievable!

The website Just Stand has developed a calculator that determines just how many additional calories you burn by standing at work.  It asks you to enter your weight, how many hours you sit at work during a typical day and how many days you think you'll be sitting throughout a year.  Curious, I decided to see what the change might be over the course of a year based on my own information.  Based on a 5 day work week, working 48 out of the 52 weeks of the year and 8 hours a day, with a weight of 240 pounds I would burn approximately 354,816 calories just sitting.  That's quite a bit of calories just for sitting around all day but minuscule when compared to standing under the same settings which comes out to 460,800 calories.

That's a difference of 105, 984 additional calories over the course of the year.  That's one heck of a difference and when you then break it down into more relatable terms it really hits you.

A difference of 105,984 calories or an additional 106,000 calories expended (calorie deficit) is roughly what it would take to lose about 30 pounds of body fat  (3,500 calories per pound of fat).  Just think about that for a second.  You can lose 30 pounds of fat  just by switching to a standing desk regardless of whether or not you change your fitness or dietary habits!


An average 210 lb runner will burn roughly 3,600 calories running a marathon so to expend an equal amount of calories (106,000) you would expend from standing you would have to run 29 marathons and a 10k to burn that same amount throughout the course of a year.

There are plenty of options to look at for transitioning into a standing desk.  These range from building custom stands for your own desk, adding a box to your desk to raise it, to buying an adjustable one for $150-$400.  It's worth the investment for both your hips and metabolism.

NEW!!! Sitting Time Calculator and Calorie Burn Calculator

Standing Calories Calculator (thank you Lisa for the find)

Standing Desk Options
-iCraze Adjustable Vented Laptop Table

-Original Stand Steady Standing Desk

-Varidesk Pro Plus



Sunday, May 17, 2015

Mobility Monday: Pelvic Faults and Low Back Pain

This Mobility Monday is looking at how a shift and/or rotation in your pelvis can play a tremendous role in your low back pain.  Kelly Starrett takes a look at how you can get anteriorly rotated in your pelvis and even have the two bones move in opposite directions and create a pelvic fault.

How might I get an anteriorly rotated pelvis you ask?  It happens all the time to us.  We sit all day and the musculature on the front of our hips (psoas, rectus femurs) gets short and tight and pulls our lower spine forward causing our pelvis to rotate with it.  This places an enormous amount of stress on your lower back musculature and can lead to spasms and other areas of pain.

We can have the two pelvic bones rotate on each other quite easily as well from being active or from stepping off a stair wrong and causing a shift to translate through the entire leg up to the pelvis.

Most of the issues can be fixed on their own with just your work but if they aren't quite doing it and helping you out please let us know and we will do our best to help you get to the pain relief you've been looking for.  Get a hold of us at info@totalathletictherapy.com



Thursday, May 14, 2015

Friday Food: Chili Burgers


A chili burger without the mess—beans, jalapeños and chili seasonings are mixed right into the ground beef. By bulking up the ground beef with mashed beans, not only do you reduce saturated fat, you increase fiber. Canned beans are fine here; just be sure to drain and rinse them thoroughly before using.

Makes 4 servings
ACTIVE TIME: 35 minutes  TOTAL TIME: 35 minutes

Ingredients:
  • 1 teaspoon canola oil
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1 jalapeño pepper, seeded and finely chopped
  • 2 teaspoons ground cumin
  • 1 cup cooked black beans
  • 12 ounces 90%-lean ground beef
  • 2 tablespoons tomato paste
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 4 whole-wheat Kaiser rolls, split and toasted
  • Tomato salsa for garnish
  • Shredded lettuce for garnish
Directions:

1. Heat oil in a small nonstick skillet over medium heat. Add onion and sauté until light golden, about 3 minutes. Add garlic, jalapeño and cumin; sauté until fragrant, about 2 minutes longer. (If the mixture becomes too dry, add 1 tablespoon water.) Transfer the mixture to a medium bowl.

2. Prepare a grill or preheat the broiler. Add beans to the onion mixture and mash coarsely with a potato masher. Add beef, tomato paste, cilantro, thyme, salt and pepper; mix thoroughly but lightly. Shape the mixture into four 3/4-inch-thick patties (see Tip).

3. Grill or broil the patties on a lightly oiled rack until browned and cooked through, about 5 minutes per side. Place on rolls and garnish with salsa and lettuce.


NUTRITION INFORMATION: Per serving: 377 calories; 8 g fat (3 g sat, 3 g mono); 53 mg cholesterol; 50 g carbohydrate; 30 g protein; 7 g fiber; 705 mg sodium; 486 mg potassium.   

Tuesday, May 12, 2015

Study Spotlight: Effects of Diet Composition on Energy Expenditure during Weight-Loss Maintenance

If someone is trying to lose weight there are often a variety of recommended strategies to help them achieve their weight loss goal: eat less, eat low-fat, eat high protein etc. etc. But, what about that person who was able to hit their weight loss goal? What should they be eating???  Researchers out of the New Balance Foundation Obesity Prevention Center set up a study to find out.


What did they do?
The researchers were trying to determine the effects of 3 different dietary strategies on energy expenditure following weight loss. Specifically they were looking at 3 popular macronutrient ratios and glycemic loads on energy expenditure.  All participants in the study participated in a weight loss program that yielded a 10-15% reduction in body weight while consuming a "run-in" diet which consisted of either:

  • Low fat diet (60% of calories from carbs, 20% from protein) which was classified as a high glycemic load.
  • A low-glycemic diet (40% of calories from carbs, 40% from fat and 20% from protein)
  • The same diet (as far as ratios) as the low-glycemic diet but moderate glycemic foods were used.
  • And a very low-carb diet (10% from carbs, 60% from fat and 30% from protein).

All diets were the same in total calorie amount and were followed for a period of 4-weeks.

What did they find?
After a 10-15% reduction in weight loss, those who consumed a low-fat (higher carb) diet experienced the greatest reduction in resting and total daily energy expenditure.  The group that consumed a very low carb diet experienced the smallest reduction in energy expenditure following weight loss even though total calories consumed were the same.

So what does this mean?
Based on the results of the study, following a period of weight loss (or during for that matter), people often experience a reduction in resting & daily energy expenditure. Essentially meaning at the end of the day you burn less calories which moving forward with further weight loss or maintaining that lost weight will be more and more difficult as you will have to further restrict calorie intake or exercise more to maintain that weight loss. However, these decreases in energy expenditure can be mitigated by consuming a diet higher in fat and protein which goes against a lot of people's assumptions when it comes to diet composition.  The added fat and protein help to maintain lean muscle mass which is an active tissue that can help maintain energy expenditure throughout the day. So don't stray away from fat thinking it will help you to lose weight just because it's fat. There is much more to it than that!


Reference:
Ebbeling CB, Swain JF, Feldman HA, et al. Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance. JAMA. 2012;307(24):2627-2634

The Story with Supplementation

There is a tremendous spectrum of opinions  when it comes to taking supplements as part of your daily nutrition routine or when working on improving performance enhancement.  When I refer to supplements in this article I'm talking about the over the counter, anyone can buy kind to help make for better health and performance for the everyday athlete or just active person.  We aren't venturing into the more intense supplements that have got several professional athletes in trouble (i.e. steroids).

One end of the spectrum does not believe in any type of supplementation and everything must be whole foods and earth grown nutrients.  Mike Dolce, UFC trainer, believes in "No Pills, No Powders, No Potions."  This is a great philosophy and one to definitely strive for to get all of your health and nutrition from whole food sources and one I agree with.

The other side of the spectrum is to take everything you can and then some (within safe reason of course) to be able to optimize your body as much as you possibly can.  Dave Asprey has mentioned several times that his goal is to have the most expensive urine on the planet as he takes enough supplementation that his body is clearing out what it doesn't need to use and getting rid of it.

What does it all mean?  Getting all your nutrients from food is difficult.  There are plenty of studies and data out there showing how deficient we are in many nutrients such as A, C, D, E, calcium and magnesium (check out Suppversity's article on nutrient deficiency here).  This is astounding and also worrisome.  How do we get this all from food?   Let's be honest it isn't easy and in a day and age where fast and convenient is king a majority of us struggle.  Is this a great answer? No it is probably an excuse but it is also reality.

The scary thing about these nutrient deficiencies is that the values we are deficient from are values that aren't meant to make us function at our highest levels.  The values that are used are the levels set to make sure that we don't develop a deficiency and end up with a disease like scurvy (lack of vitamin-C).  If we are so low already are we setting our bodies up for failure?  I think the unfortunate answer is yes.

Continue Below:

Monday, May 11, 2015

Mobility Monday: Mobility...Why so Uptight?

"Movement isn't important, until you can't." -Gray Cook

Has that ever happened to you?  You're cruising along in your training and everything seems to be going along fine.   You ignore that little ache and pain here and there as it will most likely go away.  You know you should do some stretching or possibly use that painful looking device over there they claim helps loosen you up (the dreaded foam roller).  But then it hits and your ache and pain goes over a tipping point and now you can't move and your working out ceases.


Now what? Some people may go see a MD, a PT, or an athletic trainer to help them figure out what is wrong.  It could be bad but often it is something that could have been fixed along the way of the injury or something you could handle on your own.

Some people will go see a massage therapist from time to time because it feels good and relaxing but then tension returns and the underlying cause may never have been addressed.  We don't believe this is good enough and we believe that you don't have to live in a constant state of pain and tightness.  This is where "mobility" comes in and maintaining it through your own soft tissue work and over long periods of time.

"The resting state of the human body should be pain free." -Kelly Starrett

This is where the individual comes in.  There are more than enough tools out there for you to help yourself remain loose and relieve chronic pain.  Our body is an amazingly adaptable organism.  It sets itself up to be the best it can be in the situations we put it in.  If we sit all day our body will adapt to that position but then when we get up be active and run we experience tightness or pain because we are not prepared to be moving.

"Pain is not the problem, it is a signal." -Gray Cook

As complex as our body is we can get it to do what we like, but it takes time and constant consistent attention.  It can take the fascial system in your body (a system that connects everything, muscles, bone, etc) up to 7 months to completely remodel.  This is where consistency comes in.  The dedication to a pain free life comes with work on a daily basis.  It may add to the list of things to do daily but to me being able to live pain free with movement ranks up there pretty high.

Starrett recommends your minimal effective dose to be at least 2 minutes per muscle and between 10-15 minutes a day (shooting for 5x a week).  A consistent effort is the key.  The best time to do it?  Post workout as you will never be a warm and mobile as you are then with an elevated body temperature.  The other best time is right before bed as it can help set your body up into a state of recovery by down regulating your nervous system and allowing for a better nights sleep.  If you do the mobility right it should be productive and intense but not painful and lets be honest after a good massage who wants to go do heavy squats?  Nope, time to hydrate and nap.

Endless amounts of money are spent on going to the the doctor, physical therapy and other health care professionals for help when you can take care of so much yourself when it comes to movement and how your body feels.  As someone who treats injury for a living this seems backwards that I would suggest you try and fix yourself first but it is well worth it and when something really bad is going on that's when to seek help but I want people to perform that basic maintenance on themselves.

"Whenever possible, we must separate movement dysfunction from fitness and performance.  Aggressive physical training cannot change fundamental mobility and stability problems at an effective rate without also introducing a degree of compensation and increased risk of injury." -Gray Cook (Summary: Just working out harder won't correct everything.  You have to take a step back and figure out why things aren't working.)

Take Home Point:
Most of the aches and pains you feel on a daily basis you can control and help reduce, if you put in the time.  There are more than enough tools that are much cheaper than having to visit someone for an exam and then the constant trips back.  Give yourself a chance to move free and live a life filled with less aches and pains and you may even along the way find hidden power and performance that some tight muscles were robbing you of.

We believe in mobility and offer services to help you get started or keep checking back weekly as we also post a Mobility Monday with a new move we like to help get you going.  We also offer our mobility pack that can help you start and it contains all the tools you need to get moving pain free.






Sunday, May 10, 2015

Weekend Workout: Tabata Style

Tabata training is a form of high-intensity interval training consisting of 8 rounds of max effort exercises that are typically divided into a "20-seconds on, 10 seconds off" rotation.


It is a great way to get a full-body workout in without having to sit around a gym for an hour and a half. You're heart rate will be up, your ventilation will increase and the calories will be burning.

There are different ways to structure a Tabata workout. You can select one exercise and do 8 rounds of the 20s on / 10s off rotation or you could select 4 different exercises and go through them twice.

For example:

  • Jumping Jacks 20s on / 10s off
  • Pushups 20s on / 10s off
  • Body Weight Squats 20s on / 10s off
  • Inverted Rows 20s on / 10s off
  • Jumping Jacks 20s on / 10s off
  • Pushups 20s on / 10s off
  • Body Weight Squats 20s on / 10s off
  • Inverted Rows 20s on / 10s off

In the scenario above, after you rested for 10 seconds following jumping jacks you would move immediately to pushups and continue down the list which should take you about 4 minutes (unless you need an extra 10 seconds of rest somewhere in there).  Now technically the above workout would constitute as a Tabata workout and if you are gassed after that then you could call it a day. If you have the time and energy you could cycle back through the workout again or chase it with a second workout that could look a bit different:


For example:
  • Lunges 20s on / 10s off
  • T-pushups 20s on / 10s off
  • Burpees 20s on / 10s off
  • Planks 20s on / 10s off
  • Rear Foot Elevated Squats 20s on / 10s off
  • Tricep Bench Dips 20s on / 10s off
  • Band-Rows 20s on / 10s off
  • Knee Tucks (High Knees)  20s on / 10s off

So if you're in a crunch for time and looking for a great way to get a quick, full-body workout in, try one of these tabata circuits!

Friday, May 8, 2015

Friday Food: Spicy Chicken Wrap

A highly protein packed and tasty summer recipe for an evening meal or to prepare in mass for a get together.


Sliced chicken, tenderized in lime juice, combines with a spicy sour-cream sauce in this tasty wrap. Serve with Vinegary Coleslaw and Spiced Pinto Beans.

Makes 2 servings  ACTIVE TIME: 30 minutes  TOTAL TIME: 30 minutes

  • 8 ounces boneless, skinless chicken breast, trimmed of fat
  • 1 tablespoon lime juice
  • 1/4 teaspoon salt, divided
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 teaspoons chopped fresh cilantro
  • Several dashes of hot sauce to taste
  • 1/8 teaspoon ground cumin
  • 1 small onion, thinly sliced
  • 2 whole-wheat tortillas, heated (see Tip)
  • 1/2 cup shredded lettuce
  • 1 plum tomato, thinly sliced


Directions:
1. Preheat broiler.
2. Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
3. Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
4. Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
5. To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.


NUTRITION INFORMATION: 

Per serving: 299 calories; 7 g fat (1 g sat, 1 g mono); 66 mg cholesterol; 29 g carbohydrate; 28 g protein; 3 g fiber; 529 mg sodium; 346 mg potassium.