Total Body Fitness & Nutrition

NEW WEBSITE AND BLOG!!

2011-11-30T21:15:00.000-05:00

Please come join us at our new website and blog at: www.tbfn.info! This has been a great transition to a wonderful site that now incorporates both our website AND blog in one site!

You Could Win Over $100,000! Take the Beachbody Challenge With Me!

2011-10-27T11:17:00.000-04:00

Starting November 1, 2011 Beachbody is starting a new initiative to help customers receive complete packages equipping them with all the necessary tools for ultimate health and weight loss. Using these packages, every month I will be hosting a challenge for people serious about getting fit. I have hosted very successful challenges in the past and my friends and customers have had fantastic results. That being said, because of the large number of participants in the challenges, people have been slipping through the cracks. It’s been a little too easy for people to go back to their old ways which defeats my mission to help others find happiness, fulfillment and value in healthy living.

This is going to be very small and intimate group of only 5 people committing to their fitness goals. Simply choose the package to suit your fitness level. I will be working out with you, replacing one meal/day with Shakeology, tracking our progress and staying connected in our PRIVATE Facebook Group.

By joining my challenge you will automatically receive 1 FREE month as a Beachbody Club Member. This is a superior tool because it gives you access to VIP Chats with our trainers and a customized meal planner (with recipes & printable shopping lists) Did I mention you get 10% off all your Beachbody products as a member and DAILY chances to win $500 when you track your workouts in our virtual gym? AWESOME!

You Can WIN over $100,000! (details upon registration)

§ Daily Prizes*: $500

§ Monthly Prizes: $1,000

§ Quarterly Prizes: $5,000 and an expenses-paid trip

§ The Grand Prizes: $100,000!

Total Body Fitness & Nutrition's First Monthly Challenge Launching 11/15/11 & ends 12/15/11. There will be a $1,111 giveaway just for working out. SWEET prizes, HUGE accountability & BIG discounts on my challenge packs, plus so much FUN! (waiting list available for January Challenge)

1. DECIDE & COMMIT to joining my Beachbody Challenge

2. Choose the workout program that suits your fitness level

3. Choose Chocolate or Greenberry Shakeology (Packs of 24 with both flavors available)

4. Join our PRIVATE CLOSED Facebook Challenge Group and be prepared to check in every day

5. Register for FREE and choose me as your coach by going to: https://www.teambeachbody.com/signup/-/signup/free/80475

6. Succeed!

CONTACT ME ASAP if you are interested or have any questions! Email me at tbfn.info@gmail.com or message me on

Facebook: https://www.facebook.com/TotalBodyFitnessandNutritition

Packages available for sale on November 1, 2011 -

http://www.beachbodycoach.com/tbfn

All packages include FREE shipping and a FREE account with www.myfitnesspal.com (a super cool food log)

Honey Pumpkin Spice Shake!

2011-10-25T15:17:00.001-04:00

WIN Over $100,000!

2011-10-24T12:46:00.000-04:00

Win over $100,000!

Take The Beachbody Challenge^™ for the motivation you need to get fit and you can win! It's our health and fitness contest that will help you achieve your fitness goals and give you a chance to WIN some serious cash. If you want to get fit, now is the time to do it. Use any Beachbody^® program and share your results for a FREE T-shirtand a chance to win over $100,000!

STEP 1: I'm in! Take The Beachbody Challenge!

You can win $500 each day.*

Choose your Beachbody program, take "before"
photos, and start tracking your progress!

STEP 2: I'm done! Enter my results!

Get a FREE T-SHIRT.

Submit your "before" and "after" photos along
with your transformation story for the chance
at big money!

YOU CAN WIN OVER $100,000!

Daily Prizes*: $500
Monthly Prizes: $1,000
Quarterly Prizes: $5,000 and an expenses-paid trip
The Grand Prizes: $100,000!

Plus, share how Shakeology^® has helped with your transformation
to be eligible for bonus prizes!

Ready to WIN? Enter now! - www.teambeachbody.com - Coach #80475

Shakeology Frozen Oat Bar Recipe

2011-10-24T12:21:00.000-04:00

Shakeology Frozen Oat Bar Recipe:

1 scoop Chocolate Shakeology
1 scoop chocolate whey protein powder
1/4 cup natural peanut, cashew or almond butter
1/2 banana
1/2 cup rolled oats, cooked and cooled

Combine all ingredients well, freeze in glass baking pan for about 90 minutes and enjoy!

Lose Weight and Gain More Energy!

2011-10-23T13:21:00.000-04:00

What is Shakeology?

2011-10-23T13:15:00.000-04:00

Shakeology is...

- 1 bowl of exotic fruit
- 4 cups of raw broccoli
- 7 large carrots
- 10 cups of raw cauliflower
- 3 cups of romaine lettuce
- 4 cups of raw mushrooms
- 3 raw onions
- 1 cup of peas
- 4 cups of raw radishes
- 4 cups of non-fat yogurt
- 1 shoot of wheat grass

SAY WHAT ? ! ? ! ? !

No, not a large fruit & veggie basket, but rather a single drink that is jam packed with all the nutrients, vitamins, and minerals that would in all the fruits and veggies mentioned above.

With a combination of over 70 all-natural ingredients, Shakeology utilizes digestive enzymes and probiotics to aid in the elimination of built up toxins in the body. As an all-natural cleanser, Shakeology also contains over 20 different antioxidants and phytonutrients such as Acai & Goji Berries that aids in the reduction of free radicals. In simpler terms, Shakeology works to prevent cell damage that has been linked to an array of disorders such as cancer, arthritis, atherosclerosis, high blood pressure, heart attacks, strokes, Alzheimer’s disease, and diabetes. With a low glycemic effect, Shakeology is perfect for diabetics!

In an independent study, Shakeology was found to work in participants by the following:

- 38% drop in bad cholesterol
- 30% drop in total cholesterol
- 24% drop in risk of cardiovascular risk factors

Shakeology has also been shown to aid in weight loss while curbing one’s appetite and burning fat storage through the use of essential vitamins, minerals, and amino acids. Tired of being on a diet and always feeling tired? Replace just one meal with Shakeology and not only will you slim down your waistline but expect to experience a surge of energy and vitality in life.

And unlike most so-called “healthy” drinks, shakeology gets its taste strictly from nature!

- No Refined Sugars
- No Artificial Sweeteners
- No Artificial Flavorings
- No Gluten
- No Caffeine

According to the Shakeology website, reviewers had this to say:

- “I have more energy, less cravings, more endurance, and feel more youthful.”

- “Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day.”

- “I felt a better sustained energy throughout the day.”

But don't just take our word for it. For only $4 a day, check out Shakeology for yourself at www.myshakeology.com/tbfn

HEALTHY Peanut Butter Protein Cups!

2011-10-19T17:08:00.000-04:00

HEALTHY Peanut Butter Protein Cups

Ingredients:

2 Tbspn All Natural Chunky Peanut Butter

2 tsp cocoa powder, baking unsweetened

1.5 cup Oatmeal

2 Tbspn Ground Flax Seed

½ cup water

1 scoop Shakeology, Chocolate

1 cup powdered non-fat milk

Directions:

In stand mixer, add all ingredients. It will come out as a thick, heavy mixture. Spread onto waxed paper and form into an inch thick brick, wrap tightly. Chill and cut into 8 bars.

Serves 8, Calories 139, Fat 4.4 g, Carbs 17.5 g, Protein 7.8 g

Success Stories!

2011-10-16T16:58:00.000-04:00

Pre-Workout Mango-Strawberry Shake

2011-10-16T11:22:00.000-04:00

Pre-Workout Mango-Strawberry Shake

Ready in 5 minutes, Serves 1

1 cup frozen strawberries

1/2 cup frozen mango

1/3 cup skim milk (or almond or soy milk)

1 scoop vanilla whey

Place all ingredients in a blender and process until smooth.

Cals: 260, Fat 2g, Carbs 38g, Fiber 5g, Protein 24g

Active duty military members can become a Beachbody Coach for free!

2011-10-14T15:29:00.000-04:00

Active duty military members can become a Beachbody Coach for free!

Are you or your spouse an active duty military member? Are you doing P90X, using Shakeology, or doing one of the countless other fitness programs Beachbody offers? If so, then you need to listen up! As a way to give back to those of you who serve in our military and their families, Beachbody announced an exciting new development at the Beachbody Coach Summit a few weeks ago.

They announced that all active duty military can join Team Beachbody as a Coach for FREE! Typically as a Beachbody Coach it costs $39.95 to sign up, and then it’s $14.95 per month, but as an active duty military member or as the spouse of an active duty member all of that is WAIVED while you are on active duty.

So What Does This Free Beachbody Coach Thing Mean For Me?

It means that you can get a massive 25% discount on all of Beachbody’s fitness programs and nutritional products to help you get fit healthy or to maintain your health and fitness. That includes P90X, Insanity, TurboFire, the P90X Results and Recovery Formula, Shakeology, and everything else that Beachbody offers.

Also, for those of you out there who enjoy helping others, who have an entrepreneurial spirit, OR you just want to get your fitness and nutritional gear totally paid for, then you can make extra cash as a Beachbody Coach. That means just helping people get on the program and products. When you get someone on a program or product you get a commission. This can be something you do part time just for fun, or you can even build it up to a full time serious income like I’ve done.

Here’s an awesome quick video that will tell you more about being a Beachbody Coach-

If you’re looking to create a serious full time income, then I highly encourage you to get even more information on what being a Beachbody Coach is about so you know what it takes to be successful.

This isn’t a get rich quick scheme so you’re not going to make millions overnight, but if you treat it like a real business then you can make as much or as little money as you want with consistency and by following our training system.

If your just looking to sign up as a Beachbody Coach just for the discount, then that’s ok too!

For more information, please contact me at tbfn.info@gmail.com.

8 Health Benefits of Daily Exercise

2011-10-08T14:33:00.001-04:00

8 Health Benefits of Daily Exercise

Exercise doesn’t have to be difficult and you don’t have to be athletic to do it. Just taking a brisk walk for at least 30 minutes each day can make you look and feel better.

Here are 8 health benefits to exercising 30 minutes a day:

1. Manage Your Weight.

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits, you can benefit from just 30 minutes of exercise per day!

2. Reduce Your Blood Pressure.

Exercise can help you lower your blood pressure by as much as 5 to 10 millimeters of mercury (mm Hg). Combine exercise with a healthy diet and you can reduce it by even more!

3. Prevent or Manage Type 2 Diabetes.

Exercise is very important in managing type 2 diabetes. Combing diet and exercise can help control your weight and blood sugar level. Exercise helps control type 2 diabetes by improving your body's use of insulin and burns excess body fat - decreased body fat results in improved insulin sensitivity.

4. Improve Your Cholesterol.

Regular exercise can help you reduce your triglycerides as well as raise your good cholesterol (HDL).

5. Prevent Cancer.

Exercise can reduce body fat, improve circulation, speed up digestion, and strengthen your immune system… all of which may help to prevent different types of cancer.

6. Prevent Osteoporosis.

Especially if you do weight-bearing exercise, you may lose less bone mass and may even increase your bone density with exercise. Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss. They can also provide cardiovascular benefits, which boost heart and circulatory system health.

7. Increase Your Stamina and Energy.

Inactivity, not aging, often causes a lack of energy. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

8. Maintain mental well-being.

With just 30 minutes a day of exercise, you may improve your sleep, lower your stress levels, improve mild or moderate anxiety and depression, and boost your moods. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Apples - The Super Snack

2011-10-07T07:59:00.001-04:00

Apples - The Super Snack!

For a healthy, go-anywhere snack, grab an apple! They are available all year round, packed with flavor and most importantly... waist friendly! Apples are also full of Vitamin C, have cancer-fighting antioxidants, have more fiber than a bowl of bran cereal and are only 100 calories a piece!

Shakeology Vs ViSalus

2011-09-26T07:53:00.001-04:00

Comparison of Shakeology to Body Bi Vi

Cost

Body by Vi- $49.00-$249.99 per month, depending on which “level” of program you buy.

Shakeology- $89.95-119.95 per month

Servings

Body by Vi-They recommend taking 2 shakes per day plus their brand of snacks (not included in price)

...

Shakeology-One shake per day. We want you to eat real food.

This is not a “diet” but a lifestyle change. “Real” food is important.

Cost per serving

Body by Vi-$1.50 each. $3.00 for two shakes daily. Up to $8.30 per day if you buy their higher end package. Remember-snacks cost extra.

Shakeology-$3.50-4.10 per day

Supplements

Body by Vi-20 supplements worth

Shakeology-38 supplements worth

Guarantee?

Body by Vi-30 day money back

Shakeology-30 day money back

Diabetic friendly?

Body by Vi-Yes but no evidence of low glycemic index mentioned

Shakeology-Yes. In addition to being lower in sugar, we are low in the glycemic index.

Artificial sweeteners? Refined sugars?

Body by Vi-Yes-sucralose. Google sucralose and the arsenic connection for more information about how bad this stuff is for you.

Shakeology-Not a one!

Multiple flavors?

Body by Vi- No,only their sweet cream flavor

Shakeology-Yes,Chocolate (my favorite!) and Greenberry. Other flavors are currently being trialed.

What can you add to it?

Body by Vi-Their brand of mix flavors plus milk, fruit

Shakeology-Whatever you want! Peanut butter, fruit, milk, almond milk. Soy milk, water, coffee, peppermint flavor, vanilla flavor, sugar free jello pudding flavors-the possibilities are endless!

What about digestive health?

Body by Vi- Prebiotics included. 100% dietary fiber included. (Just be aware that if you eat something later that is high in fiber, you may end up gassy with diarrhea as too much fiber can cause this, in addition to cramping.)

Shakeology- Prebiotics/probiotics included. 12% of dietary fiber included. Eat plenty of fruits and vegetables to get your 100% daily fiber intake or if you have difficulty, you can add fiber to the shake.

Nitty gritty nutrition

Body by Vi- Fat in grams 1g

Sugar-

Carbs- 7 grams*

Calories-90 calories*

Sodium-75mg

Protein-12g

Shakeology- Fat in grams

Sugar-11 grams*

Carbs-19 grams*

Calories-140 calories*

Sodium-95mg

Protein-15g

Calories

Body by Vi-90 calories plus what you add

Shakeology-140 calories plus what you add

Caffeine free?

Body by Vi-Not sure

Shakeology-Yes!

Proteins

Body by Vi-“High quality” “Tri-sorb” protein

(This is a term that they invented. Whey protein is whey protein point blank. When you start changing molecules, you can no longer call it a protein. This is a marketing gimmick.)

Shakeology-High quality whey protein

Ingredients

Body by Vi-“not as many, sometimes less is more”

**The above quotes are from link #2 below.

Contains Milk and Soy

Lactose and Gluten free

23 vitamins/minerals

Vitamin A Vitamin C Calcium Iron Vitamin D Vitamin E Vitamin K thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin B12 Biotin pantothenic acid Phosphorus Iodine Magnesium Zinc

Selenium Copper Manganese Chromium Molybdenum, FibersolTM, AminogenTM, Soy Protein Isolate, Digestive Resistant Maltodextrin (from FibersolTM),Whey Protein Hydrolysate,Whey Protein Concentrate, DiCalcium Phosphate, Sunflower Oil, Natural and Artificial Flavor, Medium Chain Triglycerides, Maltodextrin, Gum Arabic, Xanthan Gum, Sodium Caseinate, DiMagnesium Phosphate, Magnesium Oxide, Soy Lecithin, Mono and Diglycerides, Patented Protease (from AminogenTM), DiPotassium Phosphate, Sucralose, Ascorbic Acid, Vitamin E Acetate, Chromium Amino Acid Chelate, Molybdenum Amino Acid Chelate, Selenium Amino Acid Chelate, Biotin, Vitamin A Palimate, Niacinamide, Potassium Iodide, Zinc Oxide, Copper Gluconate, Calcium Pantothenate, Cyanocobalamin, Manganese Sulfate, Cholecalciferol, Pyridoxine Hydrochloride, Thiamin Mononitrate, Riboflavin, Phytomenadione and Folic Acid.

Shakeology-70+ high quality ingredients

23 vitamins/minerals

Various fruit extracts (acerola, camu-camu, pomegranate, bilberry, blueberry, acai, Goji, Cordyceps, Rose Hips, Maitake, Reishi, Citrus bioflavonoids, Gingko), Whey protein, Chromium, Hydrilla, Apple pectin, Flax seed meal, Chia seed meal, Blue green algae, Spinach powder,oatgrass, wheatgrass, Barley grass, Grape seed extract, cinnamon, natural vanilla flavor, chocolate powder, cocoa powder, xanthum gum, ,guar gum, pea fiber. Also contains an enzyme blend to assist digestion (amylase, papain, cellulose, lactase, lipase, protease, and bromelain)

(Greenberry)

Vitamin A (as beta-carotene) 5000 IU 100%

Vitamin C (as ascorbic acid) 180 mg 300%

Vitamin D (as cholecalciferol) 200 IU 50%

Vitamin E (as d-alpha tocopheryl succinate) 15 IU 50%

Vitamin K1 (as phytonadione) 40 mcg 50%

Vitamin B1 (as thiamin HCL) 1.5 mg 100%

Vitamin B2 (as ribofl avin) 1.3 mg 77%

Vitamin B3 (as niacin) 5 mg 25%

Vitamin B6 (as pyridoxine HCL) 2 mg 100%

Folic acid 200 mcg 50%

Vitamin B12 (as cyanocobalamin) 6 mcg 100%

Biotin 90 mcg 30%

Pantothenic acid (as d-calcium pantothenate) 5 mg 50%

Calcium (as dicalcium phosphate) 500 mg 50%

Iron (as ferrous fumarate) 4.5 mg 25%

Phosphorous (as dicalcium phosphate) 250 mg 25%

Iodine (as kelp) 52 mcg 35%

Magnesium (as oxide) 80 mg 20%

Zinc (as zinc oxide) 6 mg 40%

Copper (as copper oxide) 0.8 mg 40%

Manganese (as manganese amino acid chelate) 2 mg 100%

Chromium (as chromium amino acid chelate) 60 mcg 50%

Molybdenum (as sodium molybdate) 30 mcg 40%

Whey protein (isolate) 15 g †

PROPRIETARY SUPER-FRUIT BLEND: 2075 mg †

Acerola powder (fruit), Camu-Camu powder (fruit), Pomegranate

powder (fruit), Bilberry powder (fruit), Blueberry powder (fruit),

Lycium (Goji) powder (berry), Açai powder (berry), Cordyceps,

Maitake powder, Reishi powder, Citrus biofl avonoids, Rose Hips

powder (fruit), Schisandra powder (berry), Suma powder (root),

Gingko powder (leaf).

Amount Per Serving % Daily Value**

PROPRIETARY FRUIT POWDER BLEND: 1500 mg †

Banana powder, Carrot powder, Orange powder,

Pineapple powder, Raspberry powder, Strawberry powder.

Maca powder (root) 1000 mg †

Sacha inchi (Plukenetia volubilis) meal 1000 mg †

Yacon (Smallanthus sonchifolius) powder 1000 mg †

Flax (seed) meal 700 mg †

Chia (seed) meal 500 mg †

Chlorella 350 mg †

Spirulina 350 mg †

Hydrilla 300 mg †

Apple fi ber powder 250 mg †

Astragalus powder (root) 200 mg †

Blue green algae 200 mg †

Spinach powder 200 mg †

MSM (methylsulfonylmethane) 150 mg †

Pea fi ber 150 mg †

Quinoa (sprouted) 150 mg †

PROPRIETARY NONDAIRY 150 mg †

PROBIOTIC BLEND:

Bifodobacterium longum, Lactobacillus acidophilus, Lactobacillus

acidophilus DDS-1, Lactobacillus bulgaricus, Lactobacillus casei,

Streptococcus thermophilus.

PROPRIETARY ENZYME BLEND: 130 mg †

Amylase, Papain, Cellulase, Lactase, Lipase, Protease, Bromelain.

Ashwagandha powder (root) 100 mg †

Barley grass 100 mg †

Kamut grass 100 mg †

Oat grass 100 mg †

Wheat grass 100 mg †

Stevia 75 mg †

Amaranth (sprouted) (Amaranthus hypochondriacus) 50 mg †

Grape seed extract (seed, 95% proanthocyanins) 50 mg †

Green tea decaffeinated extract 50 mg †

(leaf, 50% polyphenols)

Holy basil powder (leaf) 50 mg †

** Percent Daily Values are based on a 2,000 calorie diet.

† Daily Value not established

OTHER INGREDIENTS: Fructose, xantham gum, natural strawberry and raspberry fl avors, guar gum, natural vanilla fl avor, and cinnamon powder.

Shakeology is gluten free and caffeine free.

Links to check out:

http://answers.yahoo.com/question/index?qid=20071226172658AAlRm88

http://my-body-by-vi.com/weight-loss-product-comparisons-to-the-body-by-vi-challenge/weight-loss-protein-shakes-challenge-beachbody-shakeology-vs-visalus-body-by-vi-shape-nutritional-shake/

The first link brings about some great points, whereas the second link is full of opinions of that person who also happens to sell Body by Vi.

**Food for Thought:

FACT: The RDA for calories is 2000kcal/day. We all know that in order to lose weight you need to burn more than you take in. THAT DOES NOT MEAN THAT YOU GO EXTREMELY LOW IN YOUR CALORIC INTAKE! When you go below 1200-1300 calories per day, you put your body into starvation mode, thus shifting your metabolism to SLOW DOWN and burn calories more slowly. If you were to take in just two “Body by Vi” shakes (without additives) daily plus a regular meal (let’s assume that meal is around 350 calories), plus two 100 calorie snacks, you’ll only be taking in 550 calories. Why is it so low in calories? They simply aren’t offering you the fuel you need to get through the day. By skimping on glucose (essential for your brain to function) and other carbohydrates (4 calories per carb), they can offer you lower calories. Offering a 90 calorie shake sounds good on paper, but in practice this simply does not make sense. By reducing your carbohydrate intake, you will essentially cause your body to begin burning proteins instead of carbohydrates like it is supposed to. Why is this bad? The main source of protein that your body will have will not be an adequate amount of protein found in a BBV shake. Instead your body will begin to degrade the proteins in your muscle. Because your body is not supposed to use its own proteins for fuel, large waste protein byproducts are made which must then be flushed out of your body. These waste protein byproducts are known as “ketones” and require a great amount of water to be flushed out. Because of this fact, you will start to urinate a lot, excreting a great amount of water weight. If you do not properly hydrate, then you will easily become dehydrated. After a few days, you’ll be fatigued and cranky. This is because: 1. Your body won’t be getting the energy it needs to run properly. 2. You’ll be dehydrated. (Fatigue is a symptom of dehydration.) 3. You’re in starvation mode.

What I like about the shakeology is the design of the program. It’s easy. You drink one shake a day and make healthy choices. You can make the shake how YOU like it. You get to eat REAL FOOD-not a processed snack made by a company to sell. Fruits and vegetables are encouraged. It’s up to YOU. You are encouraged to exercise while on shakeology. THERE IS NO MAGIC PILL OR POWDER THAT CAN TAKE THE WEIGHT OFF! It comes off with hard work, behavior modification, and patience. Any program that promises you instant results may cause you to initially lose a few pounds, but as time goes on you’ll gain the weight back and only end up losing money.

Again the choice is up to you. If you do not wish to use Shakeology in your plans to lose weight, then that’s ok. Beachbody coaches are not here to “push” products. We inform you of what we have available which has helped us and may help you. You make the choice that best suits your lifestyle and goals. Please contact me for further information!

No Time to Eat Right? Think Again!

2011-09-20T15:56:00.000-04:00

No Time to Eat Right? Think Again!

According to the Journal of the American Dietetic Association, 92% of adults cited lack of time as their top reason they eat fast food. Try some quick clean eats like Grilled Chicken Wraps, Turkey on Whole Wheat Bread, Greek yogurt, and fresh fruits and veggies. These options will take the same amount of time to prepare than it does the drive-thru and you’ll be much happier with yourself afterward.

Get Fit with CrossFit!

2011-09-16T07:09:00.000-04:00

Get Fit with CrossFit!

The benefits of exercise alone cannot be overstated. It strengthens bones and may be the best treatment for osteoporosis. Exercises builds and tones muscles which support joints. It builds confidence and self-esteem. It is a super stress reliever and antidepressant. With all of its benefits, some people find that even with hours spent in the gym, they do not achieve the strength and tone they desire from an exercise program. Perhaps they are doing the wrong things. The program CrossFit may be a great fit for those looking to take our exercise program and fitness to the next level.

CrossFit is a strength and conditioning system built on constantly varied and randomized, functional movements executed at high intensity. It combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, medicine ball training and bodyweight exercises. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

CrossFit is a different type of exercise routine. It is a well-rounded and very efficient way to achieve a higher level of fitness. It is a program that does not need a whole lot of fancy equipment, but does offer a nice variety to keep the interest level up and provide the challenge needed to keep the exercise fun.

Roasted Chickpeas

2011-09-12T12:46:00.000-04:00

Roasted Chickpeas

Chickpeas are full of fiber and high in protein. This snack will satisfy your crunchy, salty snack cravings and is naturally gluten-free, vegan, nut-free, and low carb. Enjoy!

Roasted Chickpeas
makes 2 cups

1-15 ounce can chickpeas
1 tablespoon of olive oil
1 teaspoon kosher salt
½ teaspoon garlic powder

Preheat the oven 375°F. Drain and rinse chickpeas under running water. Pat dry with a kitchen towel. In a medium bowl, whisk olive oil, salt, and garlic powder. Add chickpeas and toss until coated with oil. Spread chickpeas out on a rimmed cookie sheet. Roast for 50-55 minutes until brown and crunchy, stirring half way through. Allow chickpeas to cool before serving.

Grilled Pork Tenderloin

2011-09-01T12:31:00.001-04:00

Grilled Pork Tenderloin

Ingredients:

1 pork tenderloin (about 1 lb)
3 cloves of garlic diced finely
1/2 tsp fresh thyme, chopped
1/2 tsp fresh parsley, chopped
1/2 tbspn fresh rosemary, chopped
Pinch of crushed red pepper
Kosher salt and black pepper (approx 1 Tbspn each)
TB of olive oil

30 minutes before you are going to start cooking let the tenderloin rest on your counter top. This will bring it up to room temperature and allow for even cooking.

Preheat Grill to medium.

Mix the chopped herbs, garlic, crushed red pepper, salt, and pepper together. Spread it out so it is a layer. Rub the pork tenderloin with the oil and roll it in the herb mixture to coat it.

Grill 10 minutes each side with grill cover open. Internal temp should reach 160◦

Best BBQ Shrimp

2011-09-01T12:28:00.003-04:00

Best BBQ Shrimp

So fast and easy to prepare, these shrimp are destined to be the hit of any barbeque. And, weather not permitting, they work great under the broiler, too.

Shrimp Seasoning:

½ tsp salt
¼ tsp garlic powder
¼ tsp ground black pepper
¼ tsp chili powder
¼ tsp Truvia
1/8 tsp cayenne pepper
Dash ground allspice

Ingredients:

6 large shrimp (21-25 per pound)
1 Tbspn Olive Oli
Fresh lemon juice
Minced fresh parsley

Directions:

Preheat grill to high heat

Prepare shrimp seasoning by mixing the spice together in a small bowl

Remove the shell from the shrimp. Keep the last segment of the shell and the tail. Remove black vein that runs down the back of the shrimp. Stick a skewer through the middle of each shrimp. Push them together on the skewer so they are “spooning” each other.

Squeeze some fresh lemon juice over the shrimp.

Brush olive oil over the top of the shrimp.

Sprinkle a bit of seasoning on the next. Don’t use a heavy coating of seasoning.

Place the shrimp onto the hot grill with the seasoning side down. Brush some more olive oil over the other side of the shrimp followed by another light sprinkle of seasoning.

After 3 minutes or so the shrimp should show some browning and light charring. Flip the shrimp over and grill for an additional 2-3 minutes until the other side is browned.

Remove from grill and slide them off the skewer and sprinkle with fresh parsly.

Makes 1-2 servings
*Note: Shrimp seasoning will yield enough for one pound of shrimp.

Buffalo Burger

2011-09-01T12:21:00.003-04:00

Grilled Bison Burger

Ingredients:

2 pounds ground bison (buffalo)
2 Tbsp finely chopped fresh sage
1 1/2 teaspoons salt
2 teaspoons black pepper
1/2 onion, finely chopped
2 Tbsp vegetable oil

Directions:

Sauté the onions in the olive oil over medium-high heat until translucent. Turn off the heat and let it cool. When the onions are cool enough to touch, use your (clean) hands to gently mix them in with the bison burger meat, and add everything else. Do not overwork the meat, it will result in a tough burger. Just gently fold it until the onions, sage, salt and pepper are well mixed in.

Form patties with the meat, using about 1/4 to 1/3 of a pound of meat per patty. Here's a tip on making the patty: if you press a slight indentation in the center of each patty it will help keep the burgers in a nice disk shape when cooking. Otherwise the burger will start to get a little egg-shaped as the edges contract from cooking.

Grill or fry the burgers on medium heat, about 6-7 minutes per side, less or more depending on the thickness of the burger and the heat of the pan/grill, or until the internal temperature is 140°F for medium rare, or 160°F for well done.

Don’t press on your burgers while cooking, and keep the flipping to a minimum. Let the burgers rest about 5 minutes before serving. Serve the burger with lettuce and tomato.

Serves 6-8

Hawaiian Delight Shake

2011-09-01T12:13:00.002-04:00

Hawaiian Delight Shake

1scoop Vanilla Whey Protein
3 oz pineapple
1 T. coconut
½ cup Ice
1 cup water
1 pkt Truvia

Combine all ingredients and blend until smooth.

Grilled Potato Salad

2011-09-01T12:07:00.003-04:00

Grilled Potato Salad

Ingredients:

4 medium-size red potatoes, cut into 3/4-inch cubes (about 5 cups cubed)
8 slices turkey bacon
1 large white onion, cut into 1/2-inch-thick strips
2 teaspoons salt
1 1/4 teaspoons pepper
1 teaspoon paprika
1 teaspoon garlic powder
1/4 teaspoon dried thyme
1/4 teaspoon dried crushed rosemary
1/8 teaspoon celery seeds
Garnish: chopped fresh parsley

Preheat grill to 350° to 400° (medium-high) heat. Cook bacon, in batches, in a large skillet over medium-high heat 8 to 10 minutes or until crisp; remove bacon, and drain on paper towels, reserving drippings in skillet. Crumble bacon.

Add potatoes, onion, and Potato Salad Dry Rub to hot drippings in skillet, tossing to coat. Remove potato mixture with a slotted spoon.

Grill potato mixture, covered with grill lid, over 350° to 400° (medium-high) heat in a grill wok or metal basket 30 minutes or until tender, stirring every 5 minutes. Transfer mixture to a large bowl. Add Potato Salad Dressing, and toss to coat. Stir in bacon. Garnish, if desired. Serve warm.

Serves 4-5

Watermelon Cucumber Salad

2011-09-01T11:59:00.000-04:00

Watermelon Cucumber Salad

Ingredients:

4 cups seedless watermelon cubes
2 medium cucumbers, peeled, seeded and cubed
2 tablespoons coarsely chopped fresh basil or mint leaves
1 packet Truvia
1/8 teaspoon sea salt
1 fresh lime (optional)

In a large mixing bowl combine watermelon, cucumber and basil. Sprinkle with Truvia and sea salt; stir well. Cut lime in half; squeeze juice of one lime half over watermelon mixture. Cut remaining lime half into wedges; set aside. Cover and chill salad at least 1 hour before serving. Serve salad with lime wedges.

Makes 6 servings

Red, White & Blue Sundaes

2011-09-01T11:56:00.000-04:00

Red, White & Blue Sundaes

Ingredients:

2 cups sliced Strawberries
2 cups Blueberries
16 oz Vanilla Greek Yogurt

Place ½ cup strawberries in the bottom of four dessert bowls. Add 4 oz of Vanilla Greek Yogurt and top with ½ cup blueberries to each bowl.

Serves 4

Mint Chocolate Shake

2011-09-01T11:53:00.000-04:00

Mint Chocolate Shake

Ingredients:

1 cup almond milk (or skim milk)
2 scoops Chocolate Whey Protein
1 TBSP Raw Cacoa Nibs
2-3 Fresh Mint leaves (or peppermint extract)
Couple drops of Chocolate flavored Stevia
1/2 cup ice

Blend together and enjoy!

Tip: To make it green, just add one cup fresh spinach! Yum!

Grilled Sweet Potato

2011-09-01T11:50:00.001-04:00

Grilled Sweet Potato

This recipe can be made with regular potatoes or sweet potatoes. Just substitute the fresh rosemary instead of thyme.

Ingredients:

1 1/2 lbs. chopped and peeled sweet potatoes (or regular potatoes)
6 crushed garlic cloves
1 T. fresh thyme (or rosemary for regular potatoes)
1 T. olive oil (or Pam Cooking Spray)
Salt
Pepper

Combine chopped and peeled potatoes, crushed garlic, and thyme in a bowl.
Drizzle with olive oil and season with salt and pepper.
Place seasoned potatoes on a sheet of foil and fold up.
Grill over low heat until potatoes are tender, 20-25 minutes

4th of July Pie

2011-09-01T11:46:00.001-04:00

4th of July Pie
By Real Healthy Recipes

Ingredients:

2 cups pecans
1 cup pitted dates
Dash of salt
1 cup strawberries, sliced
1 cup blueberries
1 banana, sliced
1/4 cup unsweetened, shredded coconut
1 cup strawberries, whole
1/3 cup dates, or date pieces, or raisins
1 small lemon, juice

Lightly grease pie pan with canola oil. Grind the pecans in a food processor until coarse. Add the dates and salt, process until thoroughly combined. Press the mixture into your pie pan.
Roll the banana slices in the shredded coconut until evenly coated. Arrange the sliced strawberries, blueberries on the pie, saving 25% to use as garnish.

Blend the whole strawberries, dates and lemon juice until smooth. Pour over the pie. Arrange the remaining berries and banana slices on top.

Refrigerate for about an hour before serving. Note: this pie is best exactly an hour after you make it when the berries are still super fresh, so try to make it right before dinner or right after dinner rather than earlier in the day.

Clean French Toast Sticks

2011-09-01T11:43:00.001-04:00

Clean French Toast Sticks

Ingredients:

6 egg whites
1 cup skim milk
1/4 tsp cinnamon, ground
1/4 tsp nutmeg, ground
1 tbsp olive oil
6 slices whole-wheat French bread, each cut into 4 4-inch (1/2-inch thick) pieces
3 tbsp pure maple syrup

Directions:

In a shallow bowl, combine egg whites, milk, cinnamon and nutmeg.
Heat oil in a large nonstick skillet over medium heat. Dip both sides of bread pieces in egg mixture.
Cooking in batches, place bread pieces in a single layer in skillet and cook 3 to 5 minutes on each side, or until lightly browned and egg is cooked through. Serve with syrup.

Serves 6
Nutrients per serving (4 sticks and 1/2 tbsp maple syrup): Calories: 147, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Carbs: 21 g, Fiber: 2 g, Sugars: 10 g, Protein: 9 g, Sodium: 210 mg, Cholesterol: 1 mg, Cholesterol: 1 mg

Freezing Tip:
French Toast Sticks can be frozen in an airtight storage container for up to 2 weeks. To enjoy, remove from freezer and thaw completely. Heat in a skillet coated with olive oil cooking spray over medium heat for 2 to 4 minutes or until heated through.

Glutamine

2011-09-01T11:36:00.000-04:00

Glutamine

Glutamine is the most abundant amino acid found in the human body. It is especially found in high concentrations in the brain, muscles, gut lining, lungs, heart, kidney, and liver where it has multiple and critical functions. It is extremely important in the process of building muscle and gaining strength. It can be found naturally in food sources such as beef, beans, poultry, fish and dairy products, but in order to consume a highly beneficial amount you should probably consider using a supplement.

Glutamine is essential for several bodily functions. These include:

Primary source of energy for the immune system.
It is converted to Glutamic acid in the brain and promotes the synthesis of GABA, an important brain neurotransmitter. Many believe that L-Glutamine enhances mental function.
Maintains the structural integrity of the intestinal lining.
Plays a major role in synthesizing muscle protein and cell-volumizing.
Assists with blood sugar control.

Glutamine deficiency:
Glutamine deficiency is common in today's busy lifestyle. During periods of stress, trauma or simply intensive sports training, Glutamine depletion occurs which manifests itself in the form of decreased strength, stamina and recovery - taking anywhere up to six days to return to normal levels. Research has shown that during intense resistance training Glutamine levels can be reduced by up to 50%.

What exactly does glutamine do, and how is this beneficial to the muscle growth process?
Glutamine is best known for being an “anti-catabolic” agent. What this means is that rather than directly promoting the growth of new muscle tissue, glutamine works by preserving the muscle tissue that you have already built. Muscle breakdown is occurring all the time. This naturally happens when you train intensely, when you don’t provide your body with enough protein or during the time that you are sleeping. This process is completely naturally and is to be expected. However, if you are training and eating properly, then your body is also synthesizing new muscle tissue throughout the day. Your overall muscle gains can be calculated by taking the rate of muscle growth and subtracting the rate of muscle breakdown. Glutamine helps by minimizing the rate of muscle breakdown, resulting in greater overall net gains in muscle mass.
Glutamine is also highly beneficial in the positive effect that it has on the immune system. Not only are your muscles heavily stressed from your workouts, but your entire immune system is stressed as well. Glutamine will help you to recover quicker in between your workouts and will also help to prevent you from getting sick.

I would recommend supplementing with 10 grams of glutamine daily in order to see the best results. Although glutamine will not provide any immediately noticeable results, you will definitely achieve greater muscle gains in the long term by using it.

Here are the two most important times to supplement with glutamine:
After an intense workout your body’s glutamine levels can drop by as much as 50%. In order to restore these levels the body will typically tap into the glutamine reservoirs within your muscle tissue. You should consume 5 grams at this time in order to keep your hard earned muscle in tact.

Taking 5 grams of glutamine right before you go to bed will help to minimize muscle breakdown while you sleep. It will also increase your body’s natural secretion of growth hormone, a powerful anabolic substance.

Although glutamine is an essential part of retaining/gaining lean body mass, it has also shown to play a role in the prevention and/or treatment of the following health conditions:

Alcoholism
Chemotherapy side effects
Food allergies
HIV/AIDS
Irritable bowel syndrome
Candida yeast overgrowth
Post-exercise colds and flu
Severe burns
Ulcerative colitis

Boneless BBQ Pork Strips

2011-09-01T11:32:00.000-04:00

Boneless BBQ Pork Strips

These tangy pork strips slathered in natural barbecue sauce take finger food to the next level. Another perk? A few minutes in the broiler and they're good to go.
Serves: 4

Ingredients:

1 1/4 lb boneless pork tenderloin, trimmed of visible fat
Sea salt and ground black pepper, to taste
Garlic powder, to taste
1/4 cup plus 8 tsp natural barbecue sauce (no more than 7 to 10 g carbs and 1 g fat per 2-tbsp serving), divided
Olive oil spray

Directions:

Slice tenderloin in half crosswise. Slice each half lengthwise into quarters, leaving you with 8 strips. Season strips evenly on both sides with salt, pepper and garlic powder. Place pork in a medium resealable plastic container. Spoon 1/4 cup sauce over top and toss to coat. Cover and refrigerate overnight or for at least 6 hours.
Preheat broiler. Line a medium baking sheet with nonstick aluminum foil and lightly mist with cooking spray.
Remove pork strips from sauce, allowing any excess sauce to drip off. Place strips on baking sheet in a single layer so they do not touch.
Broil 2 to 3 minutes. Flip and continue broiling until just barely pink inside, about 2 to 3 minutes more. Serve immediately with remaining sauce for dipping.

Nutrients per 2 pork strips and 3 tbsp sauce: Calories: 230, Fat: 7 g, Sat. Fat: 2.5 g, Carbs: 4 g, Sugars: 3 g, Protein: 35 g, Sodium: 250 mg, Cholesterol: 105 mg

Easy Peanut Butter Bars

2011-09-01T11:27:00.001-04:00

Easy Peanut Butter Bars

Ingredients:
• 2/3 cup Ground Flaxseed
• 2 scoops Vanilla Protein Powder
• 4 Tbsp Natural Peanut Butter
• 1/2 cup Water
•Truvia, to taste (approx: 2tsp)

Mix ingredients together in a bowl until it turns into sticky dough. Place the it into a small baking pan and smooth out into a flat level surface. Refrigerate to cool. Cut into 4 bars.

Nutrition: Calories: 205 Protein: 20 g, Carbs : 7 g, Fat: 11 g

Iced Raspberry Protein Mocha Shake!

2011-09-01T11:22:00.001-04:00

Iced Raspberry Protein Mocha Shake!

Workout in the morning? If your answer is yes, then you may have a tougher time fueling before you hit the weights simply because it's hard to jump out of bed, eat breakfast, and then head straight out the door without avoiding stomach upset. But you should never perform strength training on a completely empty stomach. Here is a great way to feed your muscles and give your energy to pump out that morning workout!

• Brew one cup of coffee and cool.
• 1.5 scoops Chocolate Whey
• 2 tbsp. ground flaxseed
• 1/4 c frozen raspberries
• 4-6 ice cubes

Blend.

Approx 250 cals

NO EXCUSES!

2011-09-01T11:18:00.001-04:00

NO EXCUSES!

Short on time? No exercise equipment? Don’t forgo fat loss!

You can put together a three-exercise body weight circuit you can do any time, anywhere. For a great time-saving total body workout, perform three to four sets of the following exercises in a circuit fashion (one exercise right after the other without rest):

Jumping Jacks – 30 to 60 seconds

Lunges – 15 each leg
Pushups – 15 reps
Squats - 15 reps
Plank – hold for 30 to 60 seconds
Repeat 3 – 4 times.

You can get fit no matter what amount of time you have, no more excuses!

Quest Bars

2011-09-01T11:12:00.001-04:00

Quest Bars

Looking for a protein bar that is low in sugar? One that is minimally processed? One that is packed with protein and fiber?

Try Quest Bar! I won a box of these and I was pleasantly surprised on how good they were. These were great to take with me when I was on the go or strapped for time. Quest Bars now come in five flavors flavors…. Vanilla Almond Crunch, Peanut Butter Supreme, Apple Pie, Mixed Berry and my favorite Chocolate Brownie. They are not only delicious, but contain 20 grams of protein, NO Trans-fats, NO sugar alcohols, 4 grams of non-fiber carbs and are Gluten Free! They are available only online. Feel free to check them out at QUEST BAR. And for those who want to place their first order, here is a coupon code for FREE shipping! Just enter “SHIPFREE” at checkout and you will receive free shipping on your first purchase at Quest Bar.

Baked Eggs with Canadian Bacon

2011-09-01T11:04:00.000-04:00

Baked Eggs with Canadian Bacon

Ingredients

6 (1 oz) slices of Canadian Bacon
2 Tbspns reduced-fat shredded Monterey Jack Cheese
6 large eggs
Salt and pepper to taste

Preheat oven to 350. Coat large muffin tin with cooking spray and place 1 Canadian Bacon slice in each muffin cup. Crack one egg over each muffin cup; sprinkle with salt and pepper.

Bake 350 for 20 minutes or until set. Remove from oven and sprinkle cheese over each muffin cup.

Serves 6; Cals 126, Fat 6.5g, Prot 12.7g, Carb 2g

Variation: scramble eggs with a splash of fat-free milk and pour over Canadian bacon.

Homemade Steak House Burgers

2011-09-01T10:59:00.002-04:00

Homemade Steak House Burgers

Burgers don't have to be 'junk-food!" Make your own SteakHouse burger at home with lean beef or turkey and without sacrificing taste.

Ingredients:

1 egg
1 pound extra lean ground beef
1/2 cup oats
1/3 cup diced onion
1/2 cup spinach
3 Tbspn reduced-fat shredded Mexican cheese
Salt and pepper

In a large bowl, whisk egg. Add everything else and mix until well blended. Form into four patties.

Place burgers on grill over medium-high heat. Cook 6 minutes per side or to desired level of doneness.

Serves 4; Cals 263, Prot 27g, Carbs 8g, Fat 13g, Fiber 1g

Chocolate Peanut Butter Frozen Parfait

2011-09-01T10:47:00.000-04:00

Chocolate Peanut Butter Frozen Parfait

1/2 cup greek nonfat plain yogurt
1 scoop chocolate protein powder
1 tbs natural almond butter
8 dark chocolate chips.

Mix together yogurt and protein powder and almond butter, set in freezer for 10 minutes. Take out of freezer and scoop into dessert cup, garnish with dollop of plain yogurt and dark chocolate chips.

Cals 343, carbs 15g, fat 12g, protein 45g (leaving out the almond butter lowers the cals by 80 and carbs by 4g, fat 8g and protein 3g).

*Recipe by Buster Fitness

Salty Snack Solution!

2011-09-01T10:45:00.000-04:00

Salty Snack Solution!

Looking for a smart way to keep your snack attacks at bay? Instead of grabbing those pretzels and chips, enjoy edamame. Just a half cup of these great soybeans provide 11g of protein, 4g of fiber and only 127 calories!

Roasted Edamame

Ingredients:

8oz frozen edamame (do not thaw)
1 teaspoon olive oil
½ teaspoon sea salt

Preheat the oven to 400˚F.

Toss the edamame beans with olive oil and sea salt until evenly coated.
Spread in a single layer on a baking sheet and roast for 15 minutes, stirring once halfway through cooking until the beans begin to brown.
Serve warm. To eat, pop peas out of pods with your fingers.

If you like spicy roasted edamame, sprinkle ½ teaspoon chili powder, ¼ teaspoon dried basil, ¼ teaspoon onion powder, ¼ teaspoon ground cumin, ⅛ teaspoon paprika, and ⅛ teaspoon ground black pepper over them. Toss until well coated and place it in the oven to bake.

Skillet-Roasted Edamame Recipe

If you don't have an oven, heat a large cast iron skillet over high heat. Toss in edamame, half at a time, and roast.

Flip the beans with tongs, about 5-7 minutes. Transfer to a serving bowl, and toss with seasonings.

Java Protein Shake

2011-09-01T10:41:00.001-04:00

Java Protein Shake

Ingredients:
• ¼ cup skim milk
• 1 scoop vanilla whey vanilla UMP
• 1 tsp instant coffee granules
• 2 packets Truvia
• 1 ½ cups crushed ice or 8 to 10 ice cubes

In a shaker, combine coffee granules, and sweetener with ¼ cup hot water. Give it a few shakes and then add ½ cup cold water and shake until mixed.

Transfer coffee mixture to a blender with skim milk and ice. Add whey protein and mix at low to medium speed until shake is just blended. Pour and enjoy!

Servings: 1, Calories: 178, Fat: 4.75g, Carbs: 7.5g, Fiber: .5g, Sugars: 2g,

Favorite Protein Powders

2011-09-01T10:39:00.000-04:00

Favorite Protein Powders

Protein powder is important for those who take fitness seriously. It helps towards muscle growth and repair after a workout, and has many beneficial properties included. It is also a great meal replacement when you are low on time or are looking for something other than your normal chicken or turkey breast. There are several different protein powders out there that include Whey, Casien, Soy, and Vegetable. But what about brands? There are SO many brands on the market today, how do you know which one to choose? Well I have done the research. I have tried MANY different protein powders in search of the one that is relatively low in calories, a moderate amount of protein, low in sugar and low in carbohydrates. I also like to be able to mix my protein powder with water instead of milk in order to keep my macronutrients (protein, carbs, fat) in check. This makes a HUGE difference when selecting the perfect protein powder. Here are my Top 3 choices.

#3 - SCIVATION WHEY - SciVation Whey contains high quality whey protein. Whey protein is unsurpassed in its ability to provide fastacting protein that is readily absorbed and utilized by your muscles. It loaded with BCAAs (Branch-Chained Amino Acids) and Glutamine to help build lean muscle, perfect for high protein diets, aspartame Free, and most importantly.... Delicious!

#2 - WHEY SENSIBLE - Whey Sensible is another high quality whey protein. It is very similar to Scivation Whey and readily absorbed and utilized by your muscles and will help curb your cravings. It too, is loaded with BCAAs and Glutamine, aspartame free and delicious.

#1 - BEVERLY INTERNATIONAL'S ULTIMATE MUSCLE PROTEIN - Ultimate Muscle Protein is my absolute FAVORITE! It has a unique protein and amino acid profile that is capable of supporting any of your nutritional needs day or night!. It comes in a variety of flavors and has a "dessert-like" taste. The Vanilla actually reminds me of cake batter! YUM!

Chocolate Banana Protein Bars

2011-09-01T10:35:00.000-04:00

Chocolate Banana Protein Bars

2 large ripe bananas
1 teaspoon ground cinnamon
2 tablespoons unsweetened cocoa powder
3 large egg whites
1/2 cup nonfat milk
21/2 cups old fashioned oats
1/3 cup Splenda granular
1 tablespoon olive oil or applesauce
2 scoops chocolate protein powder

Mix ingredients in a large bowl. Pour into non-stick cake pan. Bake at 300 F for 25 minutes or until firm. Let cool slightly before cutting. We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein , so around 23 grams protein per bar.

If you don’t want the fat replace the Udo’s oil with unsweetened applesauce. It will taste just as good and still retain the moist but firm texture.

Benefits of Magnesium

2011-08-31T19:48:00.000-04:00

Benefits of Magnesium

Having trouble sleeping at night? Eat magnesium-rich foods! Magnesium is a natural sedative and can be found in legumes and seeds, dark leafy green vegetables (such as spinach), bananas, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.
Deficiency of magnesium can result in not only difficulty sleeping, but constipation, muscle tremors or cramps, depression/anxiety, irritability, and pain. It has also been use for people with restless leg syndrome, heart palpitations, and even helpful with menopause and PMS symptoms.
Not getting enough magnesium from your diet? Try supplementing with Calcium, Magnesium, Zinc 30-60 minutes before bed for a more restful sleep.

Veggie Cheese Omlet from TBL

2011-08-31T19:32:00.000-04:00

Veggie Cheese Omelet from The Biggest Loser

Ingredients:

3 Large Egg Whites
1 Whole Egg
2 Tbsp Fat-Free Milk
1/4 Cup Chopped Red Bell Pepper
1/2 Cup Chopped Yellow Onion
1/4 Cup Shredded Reduced Fat Cheddar Cheese
Chopped Cilantro

Directions:

1. Whisk egg whites, egg, and milk in small bowl.

2. Coat small nonstick skillet lightly with olive oil cooking spray. Heat skillet over medium-high heat. Add eggs to hot pan and cook for a few minutes, until eggs start to set.

3. Warm bell pepper and onion in microwave for 30 seconds. Spoon veggies and shredded cheese on top of egg mixture. Season with your favorite spices and fold in half. Garnish with cilantro.

Serves: 1, Cals: 225, Prot: 22 g, Carbs 9 g, Fat 8 g

5 Steps to Stay on Track

2011-08-31T19:29:00.001-04:00

5 Steps to Stay on Track!

Here are some tips to help fight hunger, enjoy exercise, and stay motivated and on track with your healthy lifestyle!

1. DO NOT SKIP MEALS. Make sure you eat all planned meals: Breakfast, Lunch, Dinner, and Snacks. Your body needs to be fed at regular intervals to keep your metabolism running, regulate your blood sugar, and keep your hunger at bay.

2. KEEP HEALTHY SNACKS HANDY! Make sure you stock up on healthy snacks such as fresh fruit and veggies, cottage cheese, and almonds. If not, it's too tempting to grab junk food, especially when you are on the go.

3. EXERCISE WITH A SMILE! Find cardio you enjoy doing, such as bike riding, running, or dancing. Other ways to keep you going during cardio is to listen to your favorite music or try a new exercise class.

4. BE CREATIVE! Have some downtime? Instead of veggin' out in front of the tv, try doing some crunches, pushups, and jumping jacks while watching the tube. Short bursts of exercise is a great way to keep your metabolism moving.

5. FIND A COACH! Having a professional trainer on your side can help you stay on track, motivate you, and help you set and achieve your personal goals.

Green Smoothie

2011-08-31T19:26:00.000-04:00

Green Smoothies

Nutrient-rich produce, such as spinach, is low in sugar and well-balanced with carbs and proteins. It will make you feel good as it will stabilize your blood sugar levels and gives you plenty of sustained energy. Spinach is also a great source of iron. Adding just a handful of spinach to a smoothie will bump up the content of vitamins, minerals, and phytochemicals, for just 7 calories! And with fruit and some protein powder in there, it doesn’t really taste like spinach or veggies at all, just a yummy, fruity, green goodness.

Here is one of my favorite recipes…

Green Smoothie

Ingredients:

1/2 banana, sliced

1 scoop Vanilla Whey

1 cup baby spinach

1 Tbspn ground flaxseed

3/4 cup water

1/2 cup ice

1 packet Truvia

Blend all ingredients until smooth.

Cals 199, Fat 4.7 g, Carbs 21 g, Fiber 4.1 g, Protein 25 g

Vitamin D Helps Burn Belly Fat!

2011-08-31T19:22:00.001-04:00

Vitamin D Helps Burn Belly Fat!

Research shows you can help your body burn abdominal fat and lose weight naturally by regulating your vitamin D intake. It promotes fat metabolism by revving the liver’s breakdown of fat, drains fat cells, decreases appetite, and increases muscle strength. According to Michael F Holick, M.D., Ph.D, professior of medicine at Boston University school of Medicine and author of The Vitamin D Solution (Hudson Street Press, 2010), Women should ideally be on a minimum of 2,000 units of vitamin D a day –and that can be on top of their calcium with vitamin D, and other dietary sources of D, and sensible sun exposure.

Jump for Fat Loss

2011-08-31T19:20:00.001-04:00

Jump for Fat Loss!

Jumping rope is one of the most efficient, fat burning workouts you can do. You can burn at least 10 calories per minute, which can add up to 200+ calories in just 20 minutes! Jumping rope increases your aerobic capacity, bone density, coordination, balance and strength. It can be done just about anywhere and is great for those who have little space and time to exercise.

Compared to most other fitness products, jump ropes are very inexpensive, making this exercise accessible to everyone. A decent quality jump rope can often be purchased for $10 or less at many sporting goods stores.

It's an exercise that quickly improves fitness levels, builds self-esteem, and demonstrates that exercise can be fun and enjoyable!

Goals are the KEY to success!

2011-08-30T09:17:00.000-04:00

Goals are the KEY to success!

Goal orientation is the key element is establishing strong motivation. It not only shows you where you are going, it also shows you how to get there. To make a goal successful, there are 6 stages you must complete:

1. A goal must be well defined - I want to lose 20 lbs vs I want to lose weight.

2. A goal must be stated in writing - Write your goals down and put them in a place where they will be seen often.

3. A goal must be stated in the positive - I enjoy eating healthy foods vs. I won't eat junk food.

4. A goal must have a deadline for its completion - If there is no expected completion time, there will not be a sense of urgency and before you know it, you will be right back to where you started from.

5. A goal must have sincere emotional appeal - If not, there will be no passion. Learning to prioritize most important goals will make a wish an important objective.

6. A goal must be difficult, yet realistic - If a goal is too easy, there won't be enough attention focused on it. If it is too difficult, your confidence will be lacking.

Ok, with that said.... What are YOUR goals?

Oven Fried Parmesan Chicken

2011-08-30T09:13:00.000-04:00

Oven Fried Parmesan Chicken

Ingredients

1.5 lbs Boneless/Skinless Chicken Breast
3/4 cup Whole Wheat Bread Crumbs
1 tsp Mrs Dash Garlic & Herb Seasoning Blend
2 Egg Whites
1/4 cup Shredded Parmesan Cheese

Directions

Pound out chicken to 1/2 - 3/4" thick. This will ensure even cooking and quicker cooking time.
Mix Parm cheese, bread crumbs, and Mrs. Dash seasoning mix into bowl. Dip each piece of chicken into egg white and then dip into bread crumb mixture. Place chicken on a lightly sprayed pan. Bake 15-20 minutes until internal temp reaches 165 F.

Number of Servings: 6

Nutritional Info: Calories 197, Fat 3.1 g, Carbs 9.9 g, Fiber 0.6 g, Prot 30.4 g

Almond Butter Chocolate Chip Cookies

2011-08-30T09:09:00.001-04:00

ALMOND BUTTER CHOCOLATE CHIP COOKIES
by CE Mag

INGREDIENTS:

1 cup unsalted almond butter, stirred well
3/4 cup Sucanat
1 large egg
1/2 tsp baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces

INSTRUCTIONS:

1. Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.

2. Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 3 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Spicy Baked Sweet Potato “Fries”

2011-08-30T09:05:00.000-04:00

Spicy Baked Sweet Potato “Fries”

Ingredients:

2 medium sweet potatoes, washed and cut (lengthwise) into strips (1/3 inch on each side)
1 1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder

Directions:

Line cookie sheet with aluminum foil or parchment paper.
Preheat oven to 450° F.
In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.
Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).
Bake for 15 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).

Makes 4 servings.
Nutritional Info: Calories: 117.6, Fat: 5.5g, Carbs: 16.4g, Protein: 1.2g

Beef & Barley Soup

2011-08-30T09:02:00.000-04:00

Beef & Barley Soup

Makes 4 servings

Ingredients
Cooking spray
3/4 pound chuck roast, trimmed and cut into 1/2-inch pieces
1 1/2 cups thinly sliced carrot
1 1/2 cups thinly sliced celery
2/3 cup chopped onion
8 oz. sliced mushrooms
4 cups lower-sodium beef broth
1 bay leaf
2/3 cup uncooked barley
1/4 teaspoon Mrs Dash
1/2 teaspoon ground black pepper

Directions:

Heat large skillet over medium-high heat. Coat with cooking spray and add sliced beef. Cook all sides until browned. Remove beef from the pan. Add veggies to the pan and cook for around 5 minutes until tender.

Add beef back to pan along with broth. Add bay leaf. Bring to a simmer and then cover. Reduce heat, and let cook on low for an additional hour (to make beef more tender). Add barley , and then cover and cook for an additional 30 minutes or so. Before serving add Mrs. Dash and pepper. Enjoy!

Nutrition:

Calories: 341, Fat: 11.4g, Protein: 24.1g, Carbs: 36.2g, Fiber: 8.2g, Cholesterol: 53mg, Iron: 2.8mg, Sodium: 837mg, Calcium: 61mg

Garlic Green Beans

2011-08-30T08:58:00.000-04:00

Garlic Green Beans

8 servings, about 1 cup each
Active Time: 35 minutes
Total Time: 45 minutes

INGREDIENTS

2 pounds green beans, trimmed
3 tablespoons extra-virgin olive oil
3 tablespoons minced garlic
3 tablespoons minced fresh parsley
1/2 teaspoon sea salt
Freshly ground pepper, to taste

PREPARATION

Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, sea salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

TIPS & NOTES
Make Ahead Tip: Prepare through Step 2 and store in an airtight container in the refrigerator for up to 1 day.

NUTRITION:
Per serving: 92 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2g protein; 4 g fiber; 148 mg sodium; 186 mg potassium

Strength Training for Women

2011-08-29T19:46:00.001-04:00

Strength Training for Women

Women have overlooked strength training as a viable weight loss method for way too long. The benefits are so powerful and women are starting to realize just how important strength training is for their overall health.

Here are the top 10 benefits of weight training for women:

1. Weight training tones your muscles and raises your basal metabolism, which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping!

2. Weight training strengthens your bones reducing your risk of developing osteoporosis.

3. Weight training makes you less prone to low-back injuries.

4. Weight training decreases your resting blood pressure.

5. Weight training decreases your risk of developing adult onset diabetes.

6. Weight training decreases your gastrointestinal transit time, reducing your risk
for developing colon cancer.

7. Weight training improves the functioning of your immune system.

8. Weight training lowers your resting heart rate, a sign of a more efficient heart.

9. Weight training improves your balance and coordination.

10. Weight training elevates your mood and relieves stress.

Strength training has been shown to increase your metabolism, muscle tone, and so much more. There are so many positive mental benefits of strength training for women as well. Start your strength training routine today feel accomplished, secure, and strong after a strength session.

How Much Protein Do Women Need?

2011-08-29T19:42:00.001-04:00

How Much Protein Do Women Need?

Do you get enough protein each day? It all depends on your activity level. Based on the Recommended Dietary Allowances (RDA), adults and children 15 years or older require 0.40 grams of protein per pound of body weight. Very active women involved in high energy sports and fitness activities require twice as much at 0.80 grams per body weight.

You probably get your protein through a healthy diet, such as eggs, lean meats, and dairy products. But sometimes, it is not enough. Due to the hectic schedules with work, family, and other daily activities, you can be very busy and not make the time needed to make complete meals for yourself. Rushing to get everyone ready in the morning and off to a crazy day, many seem to grab for quick fixes like a bagel and coffee. But this isn’t giving you the protein, vitamins and minerals your body really needs. And some days, it just isn’t possible to make egg whites and oatmeal for breakfast.

So here is a delicious protein shake can replace the bagels and cream cheese. It can be fast and a healthy way to make sure your body gets the nutrients it needs.

3 Ways to Fast Results!

2011-08-29T19:40:00.001-04:00

3 Ways to Fast Results!

Are you looking for fast results? Here are three ways to help you achieve them.

1. Keep a Journal - Record your diet and everything you eat. You can look back to check eating habits and note where you can make improvements. You can also keep track of your workouts. You should aim to increase the difficulty over time to keep challenging yourself.

2. Work Harder - Could you have done more in your workout session? If yes, than break out of your comfort zone and aim to do more at your next workout.

3. Book a PT Session - Having someone to check your form will mean you get the most out of each move. They will also be able to suggest new exercises and help keep you motivated.

Yummy Quinoa Side Dish

2011-08-29T19:37:00.001-04:00

Yummy Quinoa Side Dish

Prep Time: 15 Minutes
Cook Time: 20 Minutes
Ready In: 35 Minutes
Yields: 4 servings

"Quinoa, cooked in chicken broth for added richness, is tossed with onion, garlic, and herbs. This may be served hot, or at room temperature."

INGREDIENTS:
1 tablespoon extra virgin olive oil
1 cup uncooked quinoa
2 cups vegetable broth (low sodium)
2 teaspoons chopped garlic
2 tablespoons chopped fresh parsley
1/2 tablespoon chopped fresh thyme
1/4 teaspoon salt
1 small onion, finely chopped
1 dash fresh lemon juice (optional)

DIRECTIONS:

1. Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender.

2. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve.

Garlic Seared Broccoli

2011-08-29T19:35:00.001-04:00

Garlic Seared Broccoli

Serves 4
Prep time: 5 minutes
Cook time: 6 minutes

Ingredients
2 tsp. olive oil
4 large garlic cloves, minced
4 cups broccoli florets (1⁄2-inch pieces)
1⁄2 cup water

Directions
1. Heat oil in a large, nonstick skillet over medium heat. Sauté garlic for one minute, stirring constantly. Add broccoli and sauté for 2–3 minutes, stirring often.
2. Pour water over broccoli, cover and steam for two more minutes. Stir and serve.

Cook it in five minutes or less by:
* Steaming — place in a steamer over boiling water
* Sautéing — sizzle in a skillet with a dash of oil
* Flash dunking — drop florets into 1 inch of boiling water, scoop out when bright green

NUTRITION FACTS (per serving): 44 calories, 2 g protein, 5 g carbs, 2.5 g fat, 1 g fiber, 0 mg cholesterol, 20 mg sodium, 0 g sugar

Taco Seasoning

2011-08-29T19:29:00.000-04:00

Taco Seasoning

3 t chili powder
1 t ground cumin
1 t red pepper flakes

Directions:
Combine all. Store in closed container.

Number of Servings: 1

Great flavor! This recipe is much cheaper than buying those little packets and contains no MSG. It is also very low sodium.

5 Ways To Burn 100 Calories in Only 10 Minutes

2011-08-29T19:20:00.001-04:00

5 Ways To Burn 100 Calories in Only 10 Minutes

Short on time? Then get your burn on in only 10 minutes!

1. Running (9 minute mile)
2. Plyometrics (jump squats, high knees and burpees)
3. Jumping Rope
4. Step Aerobics (using a 10-12" step)
5. Stationary Bike (200 watts)

Raspberry Vanilla Smoothie

2011-08-29T19:17:00.001-04:00

Raspberry Vanilla Smoothie

Ingredients:

1 scoop Vanilla Whey powder
1 cup Raspberries
1 cup Non-Fat Milk
2 Tbspn Ground Flaxseed
4-6 ice cubes

Directions:

Place all ingredients into a blender and blend until smooth. For thicker shakes, use frozen raspberries and/or more ice cubes.

Calories: 326
Carbs: 33 g
Fat: 7 g
Protein: 37 g

Zucchini Fries

2011-08-29T19:14:00.000-04:00

Zucchini Fries

These are a tasty alternative to regular fries and zucchini are chock full of vitamin C. Make sure to use small zucchinis - they tend to hold their shape better when you cook them.

Ingredients:

Olive oil
4 small zucchinis, cut into 3 x 3/4 in. fries
1/4 tsp. sea salt
Freshly ground black pepper
1 Tbsp. extra virgin oilve oil
2 Tbsp. Parmesan cheese

Preparation:

Preheat oven to 450 degrees. Line a rimmed baking sheet with foil and coat lightly with olive oil.
In a large bowl, combine zucchini, salt, pepper and oil. Toss to coat thoroughly.

Arrange zucchini on prepared baking sheet in a single layer and roast, tossing once halfway through cooking, for 18 to 20 minutes or until lightly browned. Transfer to a plate and sprinkle with Parmesan cheese.

Nutritional information (per 1 cup serving): Calories: 60, Fat: 4 g., Carbs: 4 g., Protein: 2 g.

Chicken and Barley Soup

2011-08-29T19:11:00.000-04:00

Chicken and Barley Soup
(From CE Mag)

YIELD: 10 cups
PREPARATION TIME: 20 minutes
COOKING TIME: 40 minutes

Details:
This hearty soup is perfect for those days when you don't feel like cooking at all. Simple, tasty and nutritious, this soup will hit you in all of the right spots!

Ingredients:

2 medium-sized boneless, skinless chicken breasts (approximately 1 lb / 455 g), cubed
2 Tbsp / 30 ml extra-virgin olive oil
2 cloves of garlic, chopped finely
1 small onion, chopped finely
1 large potato, peeled and cubed
1 large carrot, peeled and cut into 1/4-inch / 1/2 cm coins
3 stalks of celery, chopped into 1/4-inch / 1/2 cm pieces
1 large tomato, chopped into 1/4-inch / 1/2 cm pieces
1 tsp / 5 ml dried thyme
1 tsp / 5 ml dried celery seed
1/2 cup / 120 ml pearled barley
2 qt./2L of low-sodium organic chicken stock
1/2 tsp / 2 1/2 ml sea salt
1/2 tsp / 2 1/2 ml fresh ground black pepper

Preparation:
1. Place barley in bowl with just enough water to cover it.
2. Heat olive oil on medium heat in an 8-quart stockpot.
3. Add the chopped onion and garlic to the olive oil, cooking for 5 minutes.
4. Add the chicken to stockpot, along with the salt and black pepper. Brown for 5 minutes.
5. Add the chicken stock, vegetables, and spices to the pot.
6. Drain the water from the barley. Add the barley to the soup.
7. Let the soup boil for 30 minutes on medium heat.

Nutritional Value for One Cup of Soup:
Calories: 134, Fat: 3 g, Saturated Fat: 0.5 g, Carbohydrates: 14.5 g, Fiber: 3 g, Protein: 11 g, Sodium: 200 mg,Cholesterol: 24 mg

Healthy Snack Ideas

2011-08-29T19:03:00.001-04:00

Healthy Snack Ideas

The kids are going back to school and lunch boxes and backpacks are going to need to be filled. Make sure your little one has some healthy snacks to bring with them as well. Here are 20 great snacks that will hit the spot!

½ Banana on Brown Rice Cake spread w/ 1 Tbspn Almond Butter

½ cup Cottage Cheese w/ 1 Orange

Non Fat Greek Yogurt with 2 Tbspn slivered almonds and ½ cup raspberries

Whole Wheat Wrap with 4 scrambled eggs

1Protein Shake with ¼ cup oatmeal, 1 Tbspn ground flaxseed, 1 cup non-fat milk, 1 banana, and ½ cup ice cubes. Blend until smooth.

Sludge – 1 scoop whey protein, 1 Tbspn Peanut Butter, stir while adding a small amount of water (30cc) at a time until desired thickness.

4 Scrambled egg whites with ½ cup onion and peppers

1 Orange, 4 hard boiled egg whites, 1 yolk

4 oz low sodium turkey breast (i.e. Plainville Oven Roasted) and 1 pear.

1 scoop whey protein mixed w/ 1 cup water, 1 apple, and 10 almonds.

Whole Wheat English Muffin with 1 Tbspn peanut butter

6 oz non-fat Greek Yogurt with ½ blueberries.

½ cup Non-Fat Cottage Cheese, ½ banana.

1 slice Whole Wheat Bread with 2 Tbspn Hummus

1 large Apple with 7 Walnuts

1 Low Fat String Cheese with 1 Pear.

½ cup Non Fat Cottage Cheese, 1 cup cubed Pineapple, 7 almonds.

A “clean” Protein Bar.

6 oz Non Fat Greek Yogurt, ½ scoop whey protein, 1 Tbspn ground Flaxseed

10 Kashi Crackers with 1 Low Fat String Cheese.

Conjugated Linoleic Acid (CLA)

2011-08-29T19:02:00.000-04:00

Conjugated Linoleic Acid (CLA)

I just wanted to touch base on one of my favorite supplements: CLA - Conjugated Linoleic Acid. CLA is a supplement that promotes fat loss and the growth of lean muscle tissue. It is highly effective in assisting with with weight loss and seems capable of changing your body composition. It even seems to help get rid of those stubborn fat deposits around your mid section.
CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:
* Increases metabolic rate
* Decreases abdominal fat
* Enhances muscle growth
* Lowers cholesterol and triglycerides
* Lowers insulin resistance
* Reduces food-induced allergic reactions
* Enhances immune system
CLA is a supplement, and does not require a prescription. It is available at health food stores, and at online outlets like Drugstore.com. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them. The brand used in testing was "Tonalin" brand CLA, which comes in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals. Personally, I have taken CLA and have seen a dramatic change in my body fat percentage.

Green Tea

2011-08-29T19:00:00.000-04:00

Green Tea

Did you know that if you replace one non-fat latte with a cup of green tea, you can save at least 150 calories per day? Researchers at the John Hopkins Bloomberg School of Public Health found that ridding just one 100-calorie drink per day, you can lose about 1 pound in six months. Now double that by drinking two cups of green tea each day!

Green tea contains powerful favonoids called catechins. The chief catechin in green tea is eppifallocatechin gallate (EGCG), which is powerful antioxidant with anti-inflammatory, cholesterol lowering, fat burning and other beneficial properties. Benefits of gree tea and its effects were discovered 4,000 years ago and since then has been considered a wonder drink.

Essential Fatty Acids (EFA)

2011-08-29T18:59:00.000-04:00

Essential Fatty Acids (EFA)

EFAs are Essential Fatty Acids and are essential because your body cannot produce them on its own so they must come from your diet. The two primary EFAs are known as linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

These EFAs are necessary for the following processes:

Formation of healthy cell membranes
Proper development and functioning of the brain and nervous system
Proper thyroid and adrenal activity
Hormone production
Regulation of blood pressure, liver function, immune and inflammatory responses
Regulation of blood clotting: Omega-6 FAs encourage blood clot formation, whereas Omega-3 oil reduces clotting. The ideal is to achieve a balance between omega-6 and omega-3 FAs
Crucial for the transport and breakdown of cholesterol
Support healthy skin and hair

Sources of Omega 3’s include flax seeds, pumpkin seeds, soybean and its products such as tofu and tempeh. Walnuts, and dark green veggies, such as kale, collards, chard, parsley, and cereal grasses (wheat & barley grasses), are also good sources. This is because all green (chlorophyll-rich) foods contain Omega-3 FA in their chloroplasts.

Sources of Omega-6 fatty acids include nuts, seeds, grains, legumes, and dairy.

Experts advise that one should consume a minimum of between 3% and 5% of calories from Omega-6 and about .5% to 1% from Omega-3 FAs. In a 2000 calorie diet, that is about 12 grams of Omega-6 and 3 grams of Omega-3.

A vegetarian diet is naturally low in fat, so be sure to include EFA-rich foods in your healthy lifestyle.

Water Rentention

2011-08-29T18:57:00.000-04:00

Water Retention

Do you suffer from water retention? Here are some helpful tips to help you treat and prevent the illness.

Causes:

Water retention is a condition where water and other fluids accumulate inside the cells, tissues, and other areas of the human body. Water retention can cause discomfort like swelling, bloating, and problems with blood circulation and other bodily functions.

Here are some general causes of water retention:

High sodium diet. Salt draws out water from cells and tissues. While salt is needed to maintain the body's electrolyte balance, too much salt can draw out too much moisture from the body and cause the water to build up in other areas of the body.
Low fiber diet. Fiber is important to keep digestion thorough and complete. Eating an excessive amount of low-fiber foods, especially fast food and junk food, can cause water retention problems.
Exercise. If you do not exercise or only exercise a little, water and other fluids can build up in your cells.
Dehydration. Water retention is common when we are dehydrated or low onwater. The body tends toward conserving water, and will retain a bit in order to keep us hydrated.

Signs and Symptoms:

Here are some signs and symptoms of water retention:

Swollen, bloated limbs or body parts
Pain and discomfort on swollen parts of the body
Stiff joints, muscles, ligaments, and tendons
An imprint or indention is left on the swollen part of the body when the skin is pressed (edema)

Treatment and Prevention:

Treating water retention is the same as the remedies of preventing it from happening in the first place. Here are some reminders you should follow to get rid of and prevent water retention.

Exercise:

Exercise is important to keep blood circulating and to prevent tissues from accumulating too much fluid. Even simple exercises can help prevent the buildup of excess water inside cells.

Diet Change:

To counter water retention, you need to adjust your diet. While cells and tissues should retain water, they should not accumulate them:

Increase fiber intake. Too much junk food or low-fiber diets can cause water retention problems consistent with obesity or malnutrition. Adding a healthy amount of fruits and vegetables will help increase fiber and improve digestion.
Decrease sodium intake. Salty foods may taste good, but overindulging in these foods can cause water retention. Lowering your sodium intake not only helps minimize water retention, but it can also lead to overall good health. Also, by switching out your processed foods for whole, natural foods will also help lower your sodium intake.
Vitamin B. B Vitamins are essential for good health, and can also help your cells regulate the amount of electrolytes and water levels in the body to prevent water retention problems. Some foods that are high in B Vitamins include Beef, Oats, Turkey, Bananas, Potatoes and Legumes.
Fluid Intake. Drinking 8-10 glasses of water a day helps shed extra water, reducing water retention.

Truvia or Splenda

2011-08-29T18:55:00.000-04:00

Truvia or Splenda?

Truvia is an extract from the leaves of the stevia plant. It has a very small effect on blood glucose levels, which makes it an ideal sweetener for diabetics.

Splenda is a manufactured product, combining dextrose and sucralose. The body absorbs very little of the nutrient, yielding a little more than 3 calories per serving in the packaged variety. Many people, including diabetics, don't realize that Splenda actually has a Glycemic Index of 80.

Truvia has no effect on the Glycemic Index.

PB & J Pancakes

2011-08-29T18:52:00.000-04:00

PB & J Pancakes

Makes 1 serving

Ingredients:

1 scoop vanilla protein powder

1/2 cup dry oats

4 egg whites

1 pack Truvia

2 tbs natural Peanut Butter

2 tbs sugar free strawberry jelly

1/4 cup water

*Can also substitute fresh berries for jelly

Directions:

Mix the above. Sray pan with cooking spray. Pour batter into pan and grill over medium heat, flipping over to brown each side before serving.

Best Foods to Eat

2011-08-29T15:11:00.000-04:00

Top 10 Best Foods to Eat:

Oatmeal
Berries: Blueberries, Raspberries, Strawberries, etc.
Almonds/Walnuts
Chicken/Turkey Breast
Greens: Broccoli, Spinach, Asparagus, Kale
Lean Red Meats: Sirloin, Top Round, etc
Fish: Salmon
Egg Whites
Whole Wheat/Whole Grains: Brown Rice, Quinoa, etc
Flaxseed

Woman of Action

2010-02-22T18:05:00.003-05:00

After losing her lower legs at age 19, Amy Purdy fought to get back on her snowboard.

One frightful day in July, Amy was sickened with Bacterial Menigitis. She was hospitalized, lost feeling in her extremities and fell into a 3 week coma. The doctor's gave her a 2% chance of survival, but she states while she was in a coma, she had a moment of clarity. That clarity was that she wasn't ready to go, no matter what was in store for her.

Amy's hands recovered, but she lost her spleen and her feet and her kidneys were shot (she received a kidney from her father 2 years later). She dropped from 130 lbs to 83. But with support and determination, she went through months of rehab, and prosthetics limbs. Seven months later she was back on her snowboard. Today, Amy continues with her fitness programs to ensure her strength.

Amy's message: "If you can visualize doing soemthing, you can do it- even if you have to adapt. We all have to endure challenging circumstances. If you choose not to overcome adversity, that's when you truly become disabled."

I whole-heartedly agree with Amy's philosophy. We all have our daily challenges and obstacles that we must get through. Proper nutrition and fitness programs will give you the strength and energy you need to get through each day.

For more infomation on Amy, please visit her website www.amypurdy.com

Total Body Fitness and Nutrition www.totalbodyfitnessandnutrition.org

Awesome Tupperware products!

2009-12-18T13:40:00.003-05:00

In my quest to be fit and healthy, I have run across a few Tupperware items that I now cannot go without. The FridgeSmart containers rock! Place fresh fruits and veggies in there, and the food will last more than twice as long as putting them into any other container. Believe it or not, I have put in cut up apple in one and when I went back to it 3 days later, the apple was still in perfect condition. No yellow/brown and still very crisp. They come in different sizes and I have a bunch of them. I use the large round one for salad mix, raw spinach, etc. The smaller ones I use for carrots, celery, green peppers, strawberries, blueberries, just about anything. They are awesome products and defianetly worth the money. I would recommend these products to everyone! I even bought some for my mother.

And this next product I just recently bought. It is the Microsteamer. It is a microwave-reheatable steamer/colander and is great for steaming fresh veggies. This is a must have too!

And don't forget the little Tupperware salad dressing containers for just the right portion! Another awesome product. Tupperware has been very good to me on my fitness journey and I could not go without them! Please feel free to visit my friend's site at: www.mytupperware.com/brandydshifflett !

Happy Dance! Happy Dance!

2009-11-18T14:53:00.002-05:00

Yes! I am doing the Happy Dance! I just found out this morning that I have passed my exam w/ a 90%! I am now a Certified Personal Trainer! Whoo Hoo!

Now to start my Fitness Nutrition course!

Lean Dessert Trial Pack

2009-11-14T08:50:00.001-05:00

Just thought I would share that BSN has a promotion for a Trial Kit for $9.99 if anyone is interested. It contains a sample of 6 different flavors. The link is http://www.ldpoxy.com/Btw, it is also free shipping!

Looking to increase your metabolism?

2009-10-24T16:13:00.003-04:00

Here are 10ways you can help revive and boost your metabolism.

1. Make sure you eat breakfast.
If you don't eat breakfast, you slow down your metabolism and send the body into "hoard mode," thinking it's starving because you're going a long period of time frequently 8 to 10 hours or more, without food.

2. Eat the majority of your food earlier in the day.
Dinner should be your lightest meal, and some experts recommend you don't anything after 8 p.m., or any later than 3 to 4 hours before bedtime. This helps your body process and burn the food when you're aware and moving around and burning more calories per hour.

3. Don't starve.
Dropping your calorie intake below 1,200 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

4. Eat smaller meals more frequently.
Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism. Try eating 5-6 small meals per day, spaced out about 3 hours apart.

5. Always include Protein
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.

6. Eat Whole Foods
The calories that you burn during digestion are due to the need for your body to break down the foods. Your body must extract the fiber and nutrients, take chains of molecules and chop them into smaller versions to absorb them into your bloodstream, and perform a variety of tasks in order to assimilate foods. When foods are processed, much of this work is done for you. For example, processed flour is ground into small pieces that the body can digest more quickly. This means your blood sugar rises faster and your body expends fewer calories processing the flour. Whole grains, on the other hand, pack more nutrients, are higher in fiber, and force the body to work harder to use them as energy. Another advantage to eating whole foods is that many of the nutrients in these foods - such as vitamins and minerals - are cofactors in metabolic processes that your body uses to burn fat and build muscle.

7. Get enough aerobic exercise.
As much as you can is really a help for your metabolism, and if you do it in the morning, you'll raise your metabolism all day.

8. Build muscle with weight training or resistance exercise.
At least two to three times a week, you should add weight training or progressive resistance exercise that builds muscle. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!

9. Water, water, water!!
You've heard it before, but drink those 8 8-ounce glasses of water every day. The energy burning process of metabolism needs water to work effectively.

10. Get enough B vitamins.
Among supplements, if you are suffering from flagging energy, you need to make sure that you are getting enough B vitamins. Vitamin B-12 in particular is one that is essential for energy. To ensure you're getting enough B vitamins, consider taking a B complex, plus a separate sublingual B-12.

Here is a way to estimate your "Basal Metabolic Rate"

Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It's the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, etc. It's the number of calories your body needs while at rest.

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR

Men: 667 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR

To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below.

0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years
1.2 if you are sedentary
1.3 if you are moderately active (exercise 3 days per week or equivalent)
1.7 if you are very active
1.9 if you are extremely active

This is only a way to estimate caloric expenditure.

Planning and Consistency

2009-10-04T12:54:00.001-04:00

My motivation has been up and down and I really need to get it steady. I have a good day or even a great day then I don't. I am consistent w/ eating then skipping workouts. Then I am consistent w/ workouts then failing w/ eating. I know I have a lot on my plate at home, but this is no excuse. I have used this excuse way too many times and really, and frankly... it is an excuse. I need to make myself a priority. I need to make sure I don't run out of food staples. I need to work around the kids and make sure I get my workout in. No matter what. If I want it, I must do it. I must be consistent with eating and workouts. Planning and consistency... That is the only way to get results.

Conjugated Linoleic Acid (CLA)

2009-09-28T10:57:00.002-04:00

I just wanted to touch base on one of my favorite supplements: CLA - Conjugated Linoleic Acid. CLA is a supplement that promotes fat loss and the growth of lean muscle tissue. It is highly effective in assisting with with weight loss and seems capable of changing your body composition. It even seems to help get rid of those stubborn fat deposits around your mid section.

CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:

* Increases metabolic rate
* Decreases abdominal fat
* Enhances muscle growth
* Lowers cholesterol and triglycerides
* Lowers insulin resistance
* Reduces food-induced allergic reactions
* Enhances immune system

CLA is a supplement, and does not require a prescription. It is available at health food stores, and at online outlets like Drugstore.com. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them. The brand used in testing was "Tonalin" brand CLA, which comes in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals. Personally, I have taken CLA and have seen a dramatic change in my body fat percentage.

I have recently stopped taken CLA and have seen a difference in my body composition. Needless to say, I have started taking CLA again.

Planning is KEY!

2009-09-26T15:24:00.003-04:00

Yes... we have all heard it before...

Planning is key.
Failing to plan is like planning to fail.
It pays to plan ahead, it wasn't raining when Noah built the ark.
A goal without a plan is just a wish.

Yummy New Tea!

2009-09-24T10:44:00.004-04:00

I have a big sweet tooth, especially when it comes to after dinner. I don't know why, but I always crave sweets then. So I have been trying to find some caffine-free herbal teas that I like to be a replacement. Then I found one. It is Bigelow's Decaf Vanilla. YUMMY! I love it. Then recently the company discontinued it. So I have been buying it online before companies run out. So while doing this, I have been hunting for a new one and I found one I really like! It is Zena's Gypsy Tea - Chocolate Chai. Again, YUMMY! So if you are having problems w/ wanting dessert or something sweet after meals, try some caffine-free teas. They make you feel full and can satisfy your sweet tooth!