Thai Coconut Shrimp with Brown Rice Pasta

I found this recipe on the Clean Eating site and WOW is it good! Fulfilled my cravings for take-out :o)

Ingredients

• 8 oz dry brown rice noodles or pasta of your choice
• 2 cups broccoli florets
• 2/3 cup light coconut milk
• 1 tbsp tomato paste
• 3 tbsp natural peanut butter with sea salt
• 1 tsp ginger, ground
• 4 cloves garlic, minced
• 1/4 tsp red pepper flakes
• Juice of 1/2 lime
• 1 red bell pepper, sliced into thin strips
• 1 cup bean sprouts
• 24 medium raw shrimp, peeled, deveined and rinsed under cold running water

Instructions

1. Bring 2 medium pots of water to a boil over high heat. In 1 pot, cook pasta according to package directions, then rinse with hot water to ensure pasta doesn’t get sticky when left to stand. (NOTE: Hot water washes away the starch better than cold water.) Fluff pasta with your fingers or a fork to further de-clump noodles, then set aside. In the second pot of boiling water, add broccoli, cover, turn heat down to low and simmer for 5 minutes. Drain and set aside.

2. Meanwhile, in a bowl, add coconut milk, tomato paste, peanut butter, ginger, garlic, pepper flakes and lime juice. Use a fork or whisk to thoroughly combine.

3. Simmer coconut mixture, bell pepper and bean sprouts in a nonstick pan over medium-low heat for 5 minutes, stirring often to prevent clumping. Add shrimp and cook for another 2 minutes, then flip shrimp over and continue to cook for a final minute.
Toss noodles and broccoli with coconut-shrimp mixture and serve piping hot.

Tips & Bonus Information

Next time I may add a bit of chicken broth just to deepen the flavour a bit - and maybe some cayenne or more red pepper flakes for a bit more heat. http://www.cleaneatingmag.com/Recipes/Recipe/Thai-Coconut-Shrimp-with-Brown-Rice-Pasta-.aspx

Yield: 4
Preparation Time: 5
Cooking Time: 20

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1878

Yummy Quick Salad

All fresh veggies plus protein

Ingredients

• romaine lettuce
• tomatoes
• broccoli
• onion
• green pepper
• carrots
• boiled egg
• sesame sticks
• slivered almonds
• dressing of your choice

Instructions

chop all and eat up!

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1999

Grilled Goodness (Apples)

Sure to bring the whole family running to the kitchen to see what's cooking. If you don't want to share you'll need to send the family to the store for milk or something first! YUMMY

Ingredients

• apples
• lemon or lime juice
• coconut oil
• cinnamon

Instructions

Coat grill with small amount of coconut oil
Heat grill to medium
Core apples, careful not to split
Slice fairly thickly, and evenly
Toss with a small amount of lemon juice, (I just spritz them on both sides with my spritzer)
Shake a small amount of cinnamon on each side, not too much as it will burn
Place on grill and close lid
Cook for a few minutes 3-5 depending on thickness, just to get some nice grill marks and not much longer as the cinnamon really doesn't like it.
Serve with tongs, so as not to loose any of the juicy goodness. Enjoy.

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=113

Peanut Butter Balls

Good recovery snack. I frequently pack these for a recovery snack, for my kids during their swim meets, or just a quick energy boost.

Ingredients

• 1 cup crunch peanut butter
• 1 cup honey
• 1 cup non fat dry milk
• 1 cup wheat germ
• 3/4 cup protein powder
• 1/4 cup sesame seeds

Instructions

Mix and roll!!

sometimes I will put one dark chocolate chip on each ball, or I will roll in extra sesame seeds.

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1138

Pumpkin Protein Pudding

Simple, delicious autumn treat. Could also be used as a quick post-workout snack

Ingredients

• 2/3 cup canned pumpkin (not pie filling)
• 1/2 tsp cinnamon or to taste
• pinch of nutmeg
• 1 packet of sweetener
• 1 scoop vanilla protein powder
• unsweetened vanilla almond milk ( based on preference)

Instructions

1. Mix pumpkin, cinnamon, nutmeg, and sweetener in a microwave safe bowl
2. Heat in microwave for 1 1/2 - 2 minutes
3. Mix in scoop of protein powder
4. Sometimes I put almond milk in if I want it a little thinner
5. ENJOY :)

Tips & Bonus Information

Calories: 190 ( 210 with 1/2 cup almond milk) Carbs: 7 g Protein: 27 g (varies with powders) Fat: 1 g Sugars: 3 g

Yield: 1 serving
Preparation Time: 2 minutes
Cooking Time: 2 minutes

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1751

Best and Worst Breakfast Cereals

The Best Breakfast Cereals

Here are the cereals that came across as being the most healthy. To be considered, they had to contain absolutely no trans fat. Second, they had to contain no saturated fat. Third, they had to contain little to no sugar. Then, fiber content was taken into account.

Protein content and HFCS (high fructose corn syrup) were also considered.

* Cheerios (General Mills)
* Shredded Wheat (Post)
* Fiber One (General Mills)
* Grape Nuts (Post)
* Wheaties (General Mills)
* Total (General Mills)
* GOLEAN Cereal (Kashi)
* All-Bran (Kellogg's)
* Wheat Chex (General Mills)

The Worst Breakfast Cereals

Any cereal that contained trans fat was automatically added to this list, as trans fat is easily the most unhealthy ingredient a cereal could have. Every cereal that contained 10 or more grams of sugar per serving (sugar which didn't come from actual fruit) made this list as well.

* Honey Smacks (Kellogg's)
* Corn Pops (Kellogg's)
* Apple Jacks (Kellogg's)
* Franken Berry (General Mills)
* Trix (General Mills)
* Eggo Cereal Maple Syrup (Kellogg's)
* Basic 4 (General Mills)
* Smorz (Kellogg's)
* Oreo O's (Post)
* Froot Loops (Kellogg's)
* Cocoa Puffs (General Mills)
* Count Chocula (General Mills)
* Waffle Crisp (Post)
* Reese's Puffs (General Mills)
* Mini-Swirlz Cinnamon Bun (Kellogg's)
* Frosted Krispies (Kellogg's)
* Cocoa Pebbles (Post)
* Fruity Pebbles (Post)
* Cookie Crisp (General Mills)
* Frosted Flakes (Kellogg's)
* Golden Grahams (General Mills)
* Lucky Charms (General Mills)
* Rice Krispies Treats Cereal (Kellogg's)

NOTE: There were over 50 cereals in this comparison; a good portion of them didn't make the best or worst list. What that means is that none of those cereals fit the description of being either the VERY best, or the VERY worst. This doesn't mean they are healthy, and this doesn't mean they are unhealthy. It just means that they aren't at the very top in either category.

For more information check out http://www.acaloriecounter.com/breakfast-cereal.php

Honey Cilantro Shrimp Soft Tacos

These tacos are incredible; sweet, slightly spicy and flavorful!

Minutes to Prepare: 10

Minutes to Cook: 15

Number of Servings: 4

Ingredients

1 tsp. vegetable oil
1 large onion, sliced into strips
2 bell peppers, sliced into strips
3-4 cloves garlic, chopped
1 jalapeno (remove seeds if you don't like it hot.)
1 1/2 lb. precooked cocktail shrimp, tails removed
4 tbsp. honey
3 tbsp. fresh cilantro, chopped
2 tsp. coriander
2 tsp. cumin
salt and pepper to taste
8 tortillas, soft taco size

Directions

Warm oil in skillet over medium heat. Add onion, garlic, bell peppers, and jalapeno. Cook until onions are transparent, about 5-10 minutes. Add shrimp and cook only until warmed through. (The longer they cook, the more they lose water and shrink.)

If you see a lot of water at the bottom of the pan after cooking the shrimp, drain mixture in a colander, return to skillet and stove. Lower the temperature of the stovetop to low. Add cumin and coriander, salt and pepper to taste.

In a small bowl, combine honey and chopped cilantro. Place shrimp mixture in tortilla and top with a spoonful of the honey mixture. You can top with salsa or sour cream if you wish. Enjoy!

*Note: these tacos can be pretty messy, so you may prefer to eat them with a fork and knife

Number of Servings: 4

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 468.1

• Total Fat: 7.3 g
• Cholesterol: 331.5 mg
• Sodium: 655.9 mg
• Total Carbs: 58.5 g
• Dietary Fiber: 3.6 g
• Protein: 42.0 g

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=261469

The Eat Clean Diet Stripped Grocery List

Sample Grocery List (pg 192)

Produce Apples Bananas Plums Lemons Blueberries Raspberries Strawberries Pears Tomatoes Cucumber Broccoli Asparagus Carrots Beets Leeks Spinach Sweet Potato Brussels Sprouts Green Beans Onions Radishes Sprouts Romaine Lettuce http://www.eatcleandiet.com/grocerylist.aspx

Grains Oatmeal Quinoa Brown Rice Spices Cinnamon Assorted Fresh Herbs Dairy Eggs Unsweetened Almond Milk Meat/Seafood Chicken Breast Turkey Breast Trout Bison Tilapa

Nuts/Seeds Walnuts Flaxseed Almonds Cashews Oils/Condiments Hummus Almond Butter Miscellaneous Vanilla Protein Powder Coffee Caffeine-free Herbal Tea Canned Canned Tuna, water-packed Black Beans

The Eat Clean Diet Grocery List

How to create a Body-for-LIFE meal:

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1.	A portion is the size of a deck of playing cards, the size of your closed fist or the palm of your hand for all solid foods.
2.	One cup for all liquids.

How to create a Body-for-LIFE meal:

1 Protein Choose a portion of lean protein	Chicken breast Ground turkey Fish Steak More suggestions >>
2 Carbohydrates Choose a portion of complex carbohydrates	Small baked potato Sweet potato ½ cup of brown rice 2 slices of whole-wheat bread More suggestions >>
3 Vegetables Add a portion of vegetables to at least two meals each day	Broccoli Asparagus Lettuce Carrots More suggestions >>
4 Essential fats Consume one tablespoon of unsaturated oil daily or three portions of salmon per week	Avocado Sunflower seeds Cold-water fish Natural peanut butter More suggestions >>
5 Water Drink at least 10 glasses of water each day.	Drink a glass of water with every meal and during workouts.

Body for LIFE Food List

Food List

Protein Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cottage cheese Wild-game meat Turkey Bacon Complex Carbohydrates Potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Lentils Couscous Kashi Bulgur Whole-wheat pasta Oatmeal Barley Beans (black, kidney) Corn Strawberries Melon Apple Orange Fat-free yogurt Fat-free milk Whole-wheat bread High-fiber cereal Whole-wheat tortilla Whole-wheat pita bread Whole grains What Not to Eat on Body-for-LIFE (except on your Free Day) Protein Pork bacon Deep-fried meat such as fried chicken, chicken fingers, fish sticks, Buffalo wings, etc. Hamburgers and fatty cuts of beef Hot dogs Simple Carbs Cookies Cake White rice White bread Crackers Candy French Fries Chips Doughnuts Soda Unhealthy Fats Butter Lard Mayonnaise Coconut oil Cream-based sauces Full-fat dairy products

Vegetables Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion Vegetable Proteins Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers Healthy Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-fat cheese Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil

Vegan Sweet Potato Smoothie

• 1 ½ cups mashed cooked orange sweet potato or yams
• 2 cups almond milk OR rice milk or soy free for soy and nut allergies
• ½ cup ice
• 1 fresh or frozen banana
• 3 or 4 Tbsp maple syrup depending on your taste preference
• 1 tsp natural vanilla extract
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• ¼ tsp ground nutmeg
• pinch Celtic sea salt

1. Throw all the ingredients in your blender and puree until smooth and creamy.

http://healthyblenderrecipes.com/recipes/vegan_sweet_potato_pie_smoothie1/

Make Juice Not War Green Drink

Make Juice Not War Green Drink
It’s our motto and our morning beverage. Here’s what we serve in the Carr/Fassett home daily. This recipe makes almost 32 oz.

-2 large cucumbers (peeled if not organic)
-Big fist full of kale or romaine
-Big fist full of sweet pea sprouts (if easy to find)
-4-5 stalks celery
-1-2 big broccoli stems
-1-2 pears or green apples (optional)
*Other optional greens we love: spinach

Kris Carr's Green Juice Smoothie

Kris Carr’s Green Smoothie
Makes enough for 2 people. You can adjust the recipe accordingly. My taste buds are different than yours so don’t be afraid to play!

-1 Avocado
-1-2 pieces of low glycemic fruit: we love green apple, pear, berries & cantaloupe
-1 Cucumber
-A bit of kale or romaine or spinach
-Coconut water (or purified water)
-Stevia to taste
*You can also add a sprinkle of cinnamon and some cacao.
*You can also use coconut meat or almond butter or nut milk in place of avocado.

Top 15 Crazy Sexy Diet Tips

op 15 Crazy Sexy Diet Tips

1. Get back to nature and back to the garden – preferably the organic garden – when affordable – when not, try to choose fruits and veggies that are less sprayed. You can find a Shopper’s Guide to Pesticides at foodnews.org. There are over 80,000 chemicals in our world today, eating them and putting them on our bodies is a dangerous proposition.

2. Create an anti-inflammatory diet and lifestyle. Learn about pH, the acid/alkaline balance, and say goodbye to the SAD, acidic diet in favor of alkaline raw organic veggies, sprouts, green drinks, green smoothies, enzymes, vitamins, minerals, love and oxygen.

3. Make juice not war. Green smoothies are great too. My favorite juicer is the Breville Ikon, and the best blender is the Vitamix. Instead of your morning cup of Joe, (or nightly cup of booze) try filling your day with fresh vegetable juice.

4. Drink lots of clean, purified water.

5. Decrease the amount of animal products you consume (especially dairy products) and move towards more of a plant-based diet.

6. Refined sugars and processed starches are the devil – dump them. If it’s made in a lab it takes a lab to digest. If it has a shelf life longer than you, don’t eat it. Choose low glycemic foods as much as possible.

7. Shake your booty. Your lymph system, which carries away waste, needs you! Unlike your heart, it doesn’t have a pump. Aerobics is the pump. Brisk walking is the pump. Yoga is the pump.

8. Give your colon a regular spring-cleaning. That’s right, flood your body with alkalinity and flush it of toxins. As the good stuff goes in the bad stuff should come out – on a regular basis.

9. Use natural skincare products. Your skin is your largest organ and what you put on it you literally drink in. Everything you consume either gets assimilated or eliminated. Chemical creams and perfumes tax your body big time.

10. Stress also creates acidity, so turn down the volume on chaos and turn up the joy factor up. Find and regularly commit to activities that help you bring it down a notch. Some ideas: meditation, gratitude journaling, guided relaxation or visualization CD’s, nature.

11. Snooze. Snooze. Snooze. Optimal hours: 11-7am.

12. Chew. Your stomach does not have teeth.

13. And stop eating late so that when you snooze, your body can focus on repair instead of digestion.

14. Set boundaries so that you have the physical and emotional time to take care of yourself – it’s not selfish, it’s self-preserving.

15. Make time for fun, for love, for laughter!

Healthy Breakfast Meals

*Egg White Omelet, Oatmeal and an orange
*Oatmeal, protein powder and a banana
*Egg White Scramble, Whole Grain Toast and All Fruit Jelly
*Shredded Wheat, Skim Milk and Protein Shake

Breakfast: Bagel Thin with Peanut Butter and Fruit

Bagel Thin Topped with Peanut Butter and Fruit
1 Thomas' 100% Whole Wheat Bagel Thin
2 Tbsp natural peanut butter
1 medium banana, sliced
4 strawberries, sliced*

*Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

Total: 430 calories

http://www.womenshealthmag.com/weight-loss/flat-belly-eating-plan

Ultrashake

This shake makes for a quick, delicious breakfast as well as a filling and enjoyable snack you can eat any day on the program. The UltraShake provides essential protein for detoxification, omega-3 fatty acids from flax oil, fiber for healthy digestion, increased elimination from flaxseeds, and antioxidants and phytonutrients from the berries and fruit.

Ingredients

Makes 1 serving

2 scoops rice protein powder

1 tbsp combination organic flax and borage oil

2 tbsp ground flaxseeds

6–8 oz filtered water

1/2 cup frozen or fresh organic fruit such as cherries, blueberries, raspberries, strawberries, peaches, pears, or frozen bananas

Ice (optional)

1 tbsp nut butter or 1/4 cup nuts soaked overnight, such as almonds, walnuts, pecans, or any combination of these (optional)

Directions

Combine all ingredients in blender and blend until smooth.

Recipe courtesy of Dr. Mark Hyman.

Detox Ultrabroth

THE ULTRABROTH IS a wonderful, filling snack that will also provide you with many healing nutrients and alkalinize your system, making it easier to detoxify, lose weight, and feel great. The recipe can be varied according to taste.

UltraBroth

Ingredients
For every three quarts of water add:
1 large onion, chopped
2 carrots, sliced
1 cup of daikon or white radish root and tops (ideal, but optional)
1 cup of winter squash cut into large cubes
1 cup of root vegetables: turnips, parsnips, and rutabagas for sweetness
2 cups of chopped greens: kale, parsley, beet greens, collard greens, chard, dandelion,
cilantro or other greens
2 celery stalks
½ cup of sea weed: nori, dulse, wakame, kelp, or kombu
½ cup of cabbage
4 ½-inch slices of fresh ginger
2 cloves of whole garlic (not chopped or crushed)
Sea salt, to taste
1 cup fresh or dried shitake or maitake mushrooms (If available; these contain powerful immune boosting properties.)

Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil to taste.

Cool, strain (throw out the cooked vegetables), and store in a large, tightly-sealed glass container in the fridge.

Simply heat gently and drink up to 3–4 cups a day.

Makes: 2 quarts or 8 cups
Prep time: 30 minutes
Cook time: 60 minutes

Nutrition Facts Per Serving:

STRAINED: Cal: 5 Pro: 0 Fat:0 Carbohydrate: 0

BLENDED: Cal: 60 Pro: 0 Fat: 0 Carbohydrate: 14

Ways that you can eat Flaxseeds

Here are some ideas and ways you can eat Flax Seed:

• Mix ground flax into yogurt
• Add ground flax seed to any cereal like oatmeal
• Add ground flax to applesauce
• Add ground flax seed to soups
• We love adding ground flax seed to fruit smoothies

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• Sprinkle ground flax seed on a salad

• Add ground flax seed to beans or chili after cooking
• Add ground flax to Cottage Cheese
• Mix ground flax seed with tuna, potato, egg, etc salads
• Use ground flax seed for filler or as egg substitute in meatloaf and hamburgers
• Sprinkle ground flax on peanut butter + jelly sandwich
• Add ground flax to make your Ice Cream "healthy"

  ---

• Add ground flax seed to muffins, breads, waffles, and pancakes (see flax recipes and see flax substitution guidelines)
• Add ground flax to Hummus (home-made or pre-made) and eat with Pita chips! (Yum!)
• Mix into mashed potatoes after cooking
• Add ground flax seed to spaghetti sauce
• Mix ground flax seed into protein drinks and breakfast drinks

Read more: http://www.ellies-whole-grains.com/eat-flax-seed.html#ixzz1inxWXkqY
Under Creative Commons License: Attribution Non-Commercial Share Alike

Health Benefits of Flaxseeds

• Excellent Anti-Inflammatory

  The most well-known among the many health properties of flax seeds is the rich content of omega-3 essential fatty acid (usually found in fish oil). One tablespoon of ground flaxseed supplies 1.8 g of the fatty acid. This powerful compound has therapeutic effects on inflammatory disorders such as rheumatoid arthritis. Scientific studies has indicated that consuming flax seed oil daily helps cut inflammatory responses by up to 30%.
  

• Fight against Cancer

  Linseeds are a good source of lignans, a useful phytoestrogen with both antioxidant and plant estrogen attributes. In fact, this nutritious seeds contain up to 800 times more lignans compared to other plant foods. Lignans are an effective anti-cancer agent. Linseeds are also full of dietary fiber, which is capable of lowering the risk of colon cancer.
  

• Promote Weight Loss

  Abundant with dietary fiber, flax seeds can contribute to your weight loss program. Eating foods loaded with insoluble fiber makes you feel full, assisting you to avoid eating more than necessary. Moreover, fibrous foods take longer time to chew, giving the brain enough time to receive the message that you have taken enough food.
  

• Lower Cholesterol, Prevent Heart Disease

  The merits of linseeds can also be linked to their ability to lower cholesterol levels. Research has shown that eating linseeds frequently helps reduce triglycerides, LDL cholesterol and total cholesterol, thereby protecting you against heart attack and other cardiovascular diseases.
  

• Diabetes Aid

  Flax seeds are low in glycemic index with the score of 32. They are beneficial for the diabetics due to slow release of sugar into the blood. This is important to stabilize the glucose levels among the patients and provide a great health advantage to them.
  

• Relieve Constipation

  Another health purpose of eating linseeds is they improve bowel movements. High in insoluble fiber, they enable the stool to pass through the colon faster with the help of plenty of water.

Vegan Green Soup Recipe

• 8 cups vegetable broth (I use Massel for the best flavour)
• 4 cups broccoli (about 1 head of broccoli)
• 4 cups green beans (about 24 green beans)
• 2 cups roughly chopped zucchini (about 2 zucchini)
• 2 cups yellow squash roughly chopped (about 2 squash)
• 1 cup chopped brown onion (about 1 medium onion)
• ¼ cup chopped celery (1 rib)
• ¼ cup raw macadamias or cashews (*optional see note in post)
• 1/8 cup freshly chopped garlic (about 4-5 cloves)
• 2 Tbsp cold pressed extra virgin olive oil or grapeseed oil
• ½ tsp Celtic sea salt

1. Saute the onions and garlic with a bit of the oil for a couple of minutes until soft and translucent.
2. Add in the celery, zucchini and squash and saute for a few more minutes.
3. Add in the green beans, broccoli and vegetable broth and bring to the boil.
4. Simmer for about 20 minutes.
5. Puree in batches in your blender (I use a Vitamix)
6. Serve topped with ball of grain or with a slice of gluten free bread.
   

http://healthyblenderrecipes.com/recipes/creamy_vegan_green_vegetable_soup/

The 2 Most Effective Natural Metabolism Boosters

You can only lose weight by either increasing the demand for calories through exercise or by decreasing the supply i.e the food that you consume. Although there are several foods like fresh fruits and vegetables that act as natural metabolism boosters, there is something more fundamental than food.

The two most vital ingredients in any process in your body are oxygen and water. You can barely go a day without water and not even more than a couple of minutes without oxygen. When the metabolic process occurs in your body, oxygen is one of the vital components for this reaction to take place. By being properly oxygenated, you keep your body's oxygen levels high and your metabolism stays at an optimum level.

When you exercise, for instance, you increase your body oxygen intake and consequently you increase your metabolism. Most of us have become accustomed to shallow breathing, but by deliberately breathing properly you can oxygenating your system. Proper breathing happens in the lower area of your lungs where your oxygen capacity is highest. A deep breath should be in your diaphragm - just watch a sleeping baby breathe and you will know how 'natural breathing occurs.

Deliberate breathing is a highly effective natural metabolism booster. Here is a simple breathing technique that will help you raise your metabolism:

You should breathe in the following ratio 1:4:2 (Inhale through your nose exhale through your mouth.)

Inhale for 1 count

Hold for 4 counts

Exhale for 2 counts

If you inhale for 3 seconds, you would hold for 12 seconds and exhale for 6 seconds. You exhale twice as long as you inhale because that is when you eliminate toxins from your body via the lymphatic system. When you hold you can fully oxygenate your system and allow oxygen exchange.

You must stop and take at least 10 deep breaths a minimum of 3 times a day.

Even when you stop and do these 10 deep breaths you will 'feel' a surge of energy go through your body. This is because you are allowing more energy to be released and as you continue to use this simple exercise you can start to change your habitual breathing patterns which for most people are quite shallow.

Equally important to your body's metabolism is water. 90% of your body is water and when it comes to metabolism water is probably the most important component. Water is a means of 'transport' in your body and is responsible for getting the right stuff to the right places. Even more importantly though is water's function as a natural solvent. All nutrients and toxins dissolve into water to be transported and either used or eliminated.

By drinking plenty of water and breathing properly you can greatly increase your metabolism. In fact, these two natural metabolism boosters will probably increase your metabolism more than anything else.

http://ezinearticles.com/?The-2-Most-Effective-Natural-Metabolism-Boosters&id=538922

Fish with Tomatoes, Peppers and Onions

This recipe is absolutely delicious, as well as quick, easy and healthy. Use any white-fleshed fish that is available and perfectly fresh. My favorites baking are catfish, halibut, tilapia or cod. I use cherry or grape tomatoes when regular varieties are out of season and tasteless.

This recipe can be made in any amount. See a skillet version with marinara sauce in the similar and related recipes links.

Ingredients

• 4 firm, white-fleshed fish fillets, about 6 ounces each
• Olive oil, about 1 tablespoon
• 3/4 cup chopped green bell peppers
• 3/4 cup chopped onions
• 1 large garlic clove, minced or finely chopped
• 1 cup chopped ripe tomatoes, about 1 large tomato
• Juice of 1/2 lemon
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh basil
• Salt and pepper to taste

Directions:
Preheat oven to 400° F. Heat about 2 teaspoons of the olive oil in a large nonstick, ovenproof skillet over medium-high heat. Add the peppers and onions and sauté until slightly softened, about 3 minutes. Add the garlic and sauté another minute. Add the tomatoes; stir, remove pan from the heat and cool about 5 minutes. Place fish fillets in the skillet and spoon the tomatoes and vegetables over the top. Sprinkle with parsley, basil, lemon juice, salt, pepper, and drizzle with the remaining 1 teaspoon olive oil. Bake for 15 to 20 minutes or until fish flakes with a fork.

Notes: The fresh tomato can be substituted with one can (14.5-ounces) diced tomatoes, drained. I prefer 'no salt added' tomatoes because they taste fresher. A little freshly grated Parmesan cheese can be added on top before baking or passed separately.

10 Tricks to Make Losing Weight Easier

To successfully lose weight and keep it off, eating well and exercising are key—the “secret,” of course, is to eat less and move more (find out how many calories you should be eating to lose weight here). But even the most committed dieters can benefit from a few tricks to boost their weight-loss efforts. Here are 10 easy, everyday diet tips to add to your weight-loss arsenal.

1. Slow down
When eating, it takes 20 minutes for your body to register fullness. And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate more slowly at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.

2. Ditch the top slice of bread
Opting to eat your sandwich open-face instantly erases 100 calories.

3. Use a smaller plate
As serving sizes have increased, so have plate sizes—and seeing appropriately sized portions swimming on a giant plate can make you feel like you're not getting much food. Put your main meal on a 7-inch plate, which is about the size of a salad plate or child-size plate. Choose a 1-cup dessert or cereal bowl instead of a soup bowl, a 6-ounce wineglass rather than a goblet. When you’re eating out, ask for an extra salad plate and transfer the proper-size portions of your food onto it when you’re served your entree. Then ask the waiter to take away and wrap up the rest.

4. Eat breakfast
Research shows that regular breakfast eaters tend to be leaner and that dieters are more successful at losing weight—and keeping it off—when they eat breakfast. Pack your breakfast with protein and fiber—both will help keep you satisfied all morning. Think: whole-wheat toast with peanut butter or an omelet stuffed with vegetables. (Find quick, low-cal breakfast recipes to keep you slim here.)

5. Eat water-filled foods
Foods with high water content—such as soups, salads, cucumbers and watermelon—help you feel satisfied on fewer calories. (Interestingly, drinking water alongside foods doesn’t have the same effect.) And research has shown that starting your meal with a broth-based soup or salad (not drenched with dressing) may help you eat less of your main course.

6. Snack on pistachios
Studies show that people who eat nuts tend to be leaner than those who don’t, and a recent Harvard study revealed that nuts are a top food for driving weight loss. In particular, unshelled pistachios are a great choice, as removing the shells slows you down and seeing evidence of what you’ve eaten may prevent you from reaching for more. In a recent study out of Eastern Illinois University, people who were given unshelled pistachios consumed 41 percent fewer calories than those offered nuts with the shells already removed. With all nuts, be mindful of your portion size, as they’re calorie-dense: a 1-ounce serving of pistachios (49 nuts) contains 157 calories.
Related: Healthy Snacks That Help You Burn Fat

7. Increase your fiber intake
Upping your daily fiber intake can help you prevent weight gain—and possibly even encourage weight loss—according to research out of Brigham Young University in Utah. Over the course of the two-year study, the researchers found that people who increased their fiber intake generally lost weight and those who decreased the fiber in their diets gained. Adding fiber-rich foods, such as fruits, vegetables, beans and whole grains, helps you feel satisfied on fewer calories; plus, filling up on high-fiber foods usually means crowding out less-healthy, higher-calorie choices.
Try eating more of these 7 Fiber-Rich Foods That Do the Weight-Loss Work for You.

8. Divide your plate the right way for healthy, balanced meals
Trim calories without feeling deprived by dividing your plate like this: Fill half the plate with low-calorie—yet satisfying, fiber-rich—vegetables. Divide the other half of the plate into two equal portions (quarters). Fill one of these quarters with a lean protein, such as chicken, fish, lean beef or tofu. (Research suggests that, gram for gram, protein may keep you feeling fuller longer than carbohydrates or fat.) Fill the other quarter with a filling, fiber-rich whole grain, such as brown rice or quinoa.

9. Lunch on portion-controlled foods
In a Cornell study, having a 200-calorie packaged lunch (e.g., nutrition bar) helped people shave 250 calories from their daily calorie tally—and they still felt satisfied.

10. Plan for the occasional treat
Studies suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating. And making any food off-limits just increases its allure. So savor a small treat: it won’t break your diet! Two squares of dark chocolate or ½ cup of (nonpremium) ice cream clock in at under 150 calories.

http://www.eatingwell.com/blogs/deliciously_slim/10_tricks_to_make_losing_weight_easier

How to Pick a Healthy Cereal

I decided to create a post about choosing a healthy cereal because it is something that seems to stump a lot of shoppers. Since cereal is typically a daily staple, it can play a crucial role in boosting your diet with lots of nutrition to start your day or do just the opposite and add lots of unwanted fat and sugar. With all the thousands of cereals to choose from…how to possibly narrow it down? Here’s my shopper’s guide:

1. Don’t fall for gimmicks
Just because a health claim is made on the front of the box, does not necessarily mean you should fall for it. If you are drawn to a cereal because of recent health claims, dig a little further before you make a purchase. For instance, if the claim says “made with whole grains,” does that mean that whole grain falls somewhere amongst the masses of other ingredients OR is it the first ingredient? Ingredients are listed in order (highest amount to lowest amount), the closer whole grain is to the first ingredient, the more whole grains make up the bulk of the cereal. The same goes for SUGAR!

2. Fiber
If the cereal has less than 5 grams of fiber, nix it. By now, we all seem to know how important fiber is to our daily diet for health prevention. Starting your day with 5 plus grams of fiber is going to bring you that much closer to meeting the recommended 25-45 grams per day! Another benefit is that it will also keep you fuller for longer!!

3. Sugar
A good rule of thumb when it comes to sugar is looking for a 4:1 ratio of carbohydrates to sugars. Typically, sugars content should not exceed 25% of the total calories, per the U.S Government’s Dietary Reference Intake recommendations. So for instance, if a cereal contains 28 grams of carbohydrates and 7 grams of sugar, the carbohydrate to sugar ratio is 4:1 and an adequate amount per serving. If you want to calculate the percentage of calories from sugar in a cereal:
1. Multiply the grams of sugar per serving by 4 because there are 4 calories in each gram of sugar.
2. Divide this number (calories from sugar) by the total number of calories per serving.
3. Multiply this number by 100 to get the percentage of calories from sugar.
Some healthy cereals go a little bit over the “25% calories from sugar” guideline, especially if natural sugars come from ingredients like dried fruits. So if the percentage of calories from sugar is still at or below 30%, the first ingredient is a whole grain, there are 5 grams of fiber per serving, and the cereal tastes good, it may still be a good choice overall.
4. Ingredients:
WHOLE GRAIN WHOLE GRAIN WHOLE GRAIN!! Make sure that “WHOLE” oat, wheat, grain, etc is listed as the first ingredient in your cereals! Breakfast is the perfect time of day to squeeze in a serving of whole grains! Make the most out of your breakfast cereal!

5. High Fructose Corn Syrup
This is an ingredient of controversy. I personally try to stay away from any and all forms of it. I encourage you to do some research and form your own opinion . Just try not to base your opinion on the Corn Refiners Association commercials. I do not keep products with it in my cupboards and any cereal that contains it does not go in my cart!
A small article about High Fructose Corn Syrup from the Mayo Clinic.

A few suggested cereals:

Quaker Oatmeal Squares :
We buy in bulk when it is on sale! 19% sugars, 5 grams fiber, WHOLE oat flour is the first ingredient!

Quaker High Fiber Oatmeal :
17% sugar, tastes better than the lower sugar variety, has more fiber for satiety then the lower sugar OR weight control varieties

Shredded Wheat

Raisin Bran :
40% calories from sugar but most of the sugar is natural from the raisins

Most Kashi Brands: Heart to Heart, Shredded Wheat, GoLean Crunch

Plain Old Fashioned Oats:
Dressed up with ingredients at home!! I love Oatmeal for Breakfast!

Plain/Multigrain Cheerios:
Most of the other varieties are higher in sugar

Kashi GoodFriends Cinna-Raisin:
30% calories from sugars but again, contains raisins and 8 grams of fiber per serving

http://thehealthyapron.com/2010/04/20/how-to-pick-a-healthy-cereal/

Black Bean Spinach Burgers

(makes 2 patties)

Ingredients:

• 3/4 C black beans (rinsed and drained)

• 1/2 C fresh spinach

• 1/4 C whole wheat flour

• 2 Tbsp. oats

• 1 Tbsp. lemon juice

• 2 tsp. olive oil

• 1/2 tsp. cumin

• 1/2 tsp. chili powder

• 1/4 tsp. salt

• 1 small garlic clove

Instructions:

Toss it all into a food processor and whirl away! Once it’s mixed, form into two patties. Toss them onto a skillet (or a grill) coated with cooking oil/spray and cook on medium high for about 5 minutes, flipping at least once until they have a bit of a crust on them. Serve atop salad or on a whole wheat bun with toppings!

http://www.fannetasticfood.com/recipes/mexican-black-bean-spinach-burgers/

Quick and Easy Brown Rice Casserole

(makes 4 servings)

Ingredients:

• 2 C cooked brown rice (I used a whole package of 90 second brown rice)
• 3 eggs, beaten
• 1/2 C black beans
• 1/2 C hummus
• 1/2 C chunky salsa
• Half a large green pepper, chopped
• 1 tsp. pepper
• 1 tsp. chili powder
• Sprinkle of salt

Instructions:

Preheat oven to 375.

1) Combine all ingredients in a large bowl. Pour mix into a non-stick or sprayed baking pan/casserole dish.

2) Bake for 25 to 30 minutes, or until egg is firm.

Enjoy!

http://www.fannetasticfood.com/2010/10/28/quick-and-easy-mexican-brown-rice-casserole/

Healthier Seven Layer Dip

Ingredients:

• 3 medium-sized ripe avocados
• 2 Tbsp. lemon juice
• ½ tsp. salt
• ¼ tsp. pepper
• 1 & ½ C nonfat plain Greek yogurt
• 1 package taco seasoning mix (or make your own mix using this recipe)
• 2 cans (9 oz. each) bean dip (or 2 cans refried beans – or make your own!)
• 1 bunch green onions, chopped (optional)
• 3 medium-sized ripe tomatoes, chopped
• 2 cans (3 ½ oz. each) pitted ripe sliced olives, drained
• 1 package (8 oz.) grated 2% sharp cheddar cheese

Instructions:

1. Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper (or put in blender). If you’re in a hurry and don’t have any ripe avocados, you can also substitute 2 containers of mildly seasoned guacamole dip from the refrigerated section at the grocery store.

2. In another bowl, combine yogurt and taco seasoning mix.

3. To assemble:

• Spread bean dip/refried beans on a LARGE shallow serving platter.
• Spread avocado mixture over bean dip.
• Spread yogurt-taco mixture over the avocado mixture.
• Sprinkle with the chopped green onions, then the tomatoes, and finally the olives.
• Cover with the grated cheddar cheese.

4. Serve chilled with baked nacho chips!

8 Insider Tips That Can Help You Burn Fat Faster

8 Insider Tips That Can Help You Burn Fat Faster

By Whitney Provost

While there's no magic fat-loss fairy who'll grant your wishes overnight, there are a few proven techniques you can use to boost your results and lose weight faster. Check 'em out.

Burn more fat during your workouts

1. Crank up the intensity early. A study from the College of New Jersey found that people who work out harder during the first half of their workouts and ease up a bit in the second half burn up to 23 percent more fat than people who start out slowly. What does this mean for you? After you warm up (never neglect this or you may end up injured), bump up your workout intensity and give it your all. You don't have to pace yourself so you can make it all the way through; take breaks as necessary later in your workout.
2. HIIT it hard. By now, you've probably heard that the one of the most effective ways to burn fat is with High Intensity Interval Training (HIIT). This involves short intervals of maximum intensity cardio, followed by intervals of low intensity cardio or rest. Researchers at Laval University in Quebec have discovered that people who do HIIT can lose three times as much fat as those who do steady-state moderate cardio. Try TurboFire^® for fun, high-energy HIIT workouts that'll have you dripping with sweat and burning major calories.
3. Lift heavier weights for fewer reps. Boost your metabolism long after your workout by training with heavy weights. As researchers at the Norwegian University of Sport and Physical Education have learned, the heavier you lift, the greater the rise in your metabolic rate and the longer the boost will last. The result? Increased fat loss. For amazing body-reshaping results, try ChaLEAN Extreme^®, P90X^®, or RevAbs^®.
   
   Special note for women: Don't be afraid to increase the size of your dumbbells! You don't have enough testosterone to bulk up like the Incredible Hulk, and a lean, strong body will help you burn calories around the clock. Plus toned and shapely muscles look beautiful and give your body symmetry. Still not convinced? Read my related Beachbody^® newsletter article, "10 Reasons Women Need to Lift Weights."
4. Lift lighter weights for more reps. Wait . . . what? Didn't I just tell you that you have to lift heavier to burn more fat? It's true that training with heavy weights for fewer reps will burn more calories post-workout and give your physique a much more dramatic transformation. But there's also a benefit to using lighter weights at higher reps. For one, you burn a lot of calories during your workout. And if you're very out of shape or haven't lifted weights in a while, going lighter will help you condition your muscles and joints and help you prevent injuries. Start with programs like Slim in 6^®, Power 90^®, or Brazil Butt Lift^® until you're ready to progress to heavier weights.
5. Stay in shape. Once you become physically fit, keep it up. The more active you are, the better your body is at burning fat. According to researchers at the University of Alabama at Birmingham, you can avoid regaining belly fat by exercising as few as 80 minutes per week. Keep stoking your fat-burning furnace with regular exercise and good nutrition, and you'll be lean for life.

Let your kitchen help you burn fat

6. Get your omega-3s. Fish and fish-oil supplements are helpful fat-burners because of their high levels of omega-3 fats. Two recent studies in Iceland and Australia demonstrated that people who consume fish oil burn more fat than people who don't. Additionally, the Australian study showed that when fish oil is combined with exercise, the results were even better. To promote fat loss, take one or two Core Omega-3^™ capsules with breakfast, lunch, and dinner.
7. Don't cut calories too quickly. You know that in order to lose weight, you need to eat fewer calories. But dropping them too quickly can cause your metabolism to slow down, because your body thinks it's starving and desperately holds onto fat. A dramatic reduction in calories can also lead to what author Martha Beck calls "famine brain," a condition in which your poor starved brain starts to freak out and all you can think about is food until you go nuts and eat everything in sight. The stress makes you much more likely to binge and end up fatter than ever. So what's the easiest way to cut calories gradually and keep your sanity?
   
   Start by swapping your usual breakfast for Shakeology^®. It's only 140 to 150 calories and tastes great, and you can add healthy ingredients like milk or a dab of peanut butter and still keep the total calorie count low. Next, try cutting your total calorie intake by 250 calories per day. Give it a couple of weeks and see if you like the results. If you're losing weight, stick with it, and if not, cut out another 250 calories and reevaluate a couple of weeks later. If you're already doing everything else I've mentioned in this article, you shouldn't have to starve yourself to lose weight.
8. Drink green tea. A study published in the American Journal of Clinical Nutrition showed that the catechins—antioxidant flavonoid compounds—found in green tea may stimulate the body's fat-burning activity. You'll get the most benefits from about 4 cups of green tea per day, but if you don't want to drink that much, green tea extract supplements appear to have similar benefits. It's kind of cool to think that you might be able to relax with a cup of green tea and burn fat at the same time!

Give these tips a try, and let us know how they work for you.

http://www.beachbody.com/product/p90x-online/nl/p90xnl_101.do#

Chicken and Rice Wraps

Here's a healthy wrap recipe that's simple to make and tastes great served either hot or cold. Makes one dinner for two . . . or two lunches for one!

• 1 boneless, skinless chicken breast, cubed
• 1 clove garlic, minced
• 1/4 medium onion, chopped
• 1 cup romaine lettuce (torn into bite-size pieces)
• 1/2 cup cooked brown rice
• 2 low-fat whole wheat flour tortillas (6 to 8 inches in diameter)
• 1-1/2 Tbsp. fat-free salad dressing
• Nonstick cooking spray

Spray a medium-sized pan with nonstick cooking spray and place over medium heat. When it's hot but not smoking, add onions and garlic and sauté until slightly browned. Add raw chicken and sauté until browned and cooked through, about 5 to 7 minutes, or until no pink remains in center of each piece. Remove pan from heat. Place tortillas on plates. Put half the lettuce on each tortilla, followed by half the chicken, half the dressing, and half the rice. To assemble wraps, roll tortilla around contents, securing each with a toothpick if necessary. Makes 2 servings.

Preparation Time: 20 minutes

Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
345	32 g	4 g	36 g	4.5 g	<0.5 g

http://www.beachbody.com/product/p90x-online/nl/p90xnl_106.do#

Banana Mousse

'Tis the season for desserts, so this week we have a creamy concoction for you that's not only delicious, but also loaded with calcium and electrolytes. And here's a little secret: With its 4 to1 carb to protein ratio, it'll even make a great recovery snack after blasting through those P90X2^® workouts that Santa left under the tree.

• 2 Tbsp. low-fat milk
• 4 tsp. brown sugar
• 1 tsp. vanilla extract
• 1 medium banana, quartered
• 1 cup plain, low-fat yogurt
• 4 slices banana (1/4 inch each)

In a blender, blend milk, sugar, vanilla, and the quartered banana together at high speed until mixture is smooth. Pour into a bowl and fold in yogurt. Chill mixture for at least 45 minutes in refrigerator; when chilled, spoon mousse into 4 dessert dishes. Cut 4 1/4-inch slices from banana, and stand 1 banana slice on its side in each bowl. Makes 4 servings.

Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
89	4 g	1 g	16 g	1 g	1 g

Get Lean Meal Plan

The goal here is to encourage your body to tap into those gat stores and burn them away. To do that, eat no more that 13 calories per pound of bodyweight per day (2,340 calories for a 180 pound person). Again singe the goal is to lose fat and not muscle, protein intake must be maintained; keep it above 1 gram per pound (180 grams or more per day). Carbs are dropped to encourage your body to use stored bodyfat as fuel, but to avoid being entirely drained, eat 0.5-1 gram of carbs per pound per day (90-180 grams). Healthy fats remain important as they encourage fat-burning and maintain testosterone levels. Eat about 0.5 grams per pound of bodyweight per day (90 grams or so for a 180 pound person).

(NOTE: Mix all protein powders according to the directions on the label).

Monday

Workout Day

BREAKFAST

2 large whole eggs

3 large egg whites

1 cup oatmeal

1 scoop whey protein

MORNING SNACK

8 oz. reduced fat (2%) Greek yogurt

1 scoop whey protein

LUNCH

1 can white tuna in water

1 tbsp light mayonnaise

1 large whole-wheat pita pocket

½ cup lettuce

PREWORKOUT

1 scoop whey protein

1 medium banana

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

20 oz. Sports drink

DINNER

9 oz. tilapia

20 asparagus spears

2 cups green salad

1 tbsp oil/vinegar dressing

BEDTIME SNACK

1 cup low-fat (1%) cottage cheese

2 tbsp salsa

Daily Totals:

2,259 calories

261 grams protein

174 grams carbs

43 grams fat

Tuesday

Workout Day

BREAKFAST

2 large whole eggs

4 large egg whites

1 whole-wheat English muffin

1 tbsp peanut butter

MIDMORNING SNACK

2 scoops whey protein

1 cup oatmeal

LUNCH

6 oz. canned chicken breast (such as Swanson)

1 tbsp light mayonnaise

2 cups green salad

½ tomato

1 tbsp oil/vinegar dressing

PREWORKOUT

1 scoop whey protein

1 cup pineapple

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

2 slices white bread

1 tbsp jelly

DINNER

6 oz. pork tenderloin

½ cup brown rice

1 cup cauliflower

BEDTIME SNACK

1 scoop casein protein

1 tbsp flaxseed oil

Daily Totals:

2,340 calories

253 grams protein

171 grams carbs

74 grams fat

Wednesday

Rest Day

BREAKFAST

3 large whole eggs

3 large egg whites

3 slices Jennie-O extra-lean turkey bacon

MIDMORNING SNACK

½ cup Grape-Nuts cereal

8 oz. low-fat (1%) milk

2 scoops whey protein

MIDAFTERNOON SNACK

4 oz. deli turkey

2 sticks light mozzarella string cheese

DINNER

8 oz. top sirloin

1 cup green beans

1 cup broccoli

BEDTIME SNACK

2 scoops casein protein

2 tbsp peanut butter

Daily Totals:

2,266 calories

275 grams protein

117 grams carbs

77 grams fat

Thursday

Workout Day

BREAKFAST

2 large whole eggs

3 large egg whites

1 whole-grain waffle (such as Vans)

½ cup strawberries

MIDMORNING SNACK

6 medium celery stalks

1 tbsp peanut butter

1 scoop whey protein

LUNCH

6 oz. deli turkey

1 slice low-fat (2%) American cheese

1 tbsp light mayonnaise

1 large whole-wheat pita pocket

PREWORKOUT

1 scoop whey protein

1 cup blueberries

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

1 large slice angel food cake (1/6 of cake)

DINNER

Taco Salad:

8 oz. ground beef (95% lean)

½ cup black beans

¼ cup fat-free cheddar cheese

2 cups green salad

1 tbsp low-fat ranch dressing

BEDTIME SNACK

8 oz. low-fat (1%) cottage cheese

2 tbsp roasted flaxseeds

Daily Totals:

2,347 calories

265 grams protein

176 grams carbs

64 grams fat

Friday

Workout Day

BREAKFAST

Omelet:

2 large whole eggs

4 large egg whites

¼ cup fat-free cheddar cheese

1 slice whole-wheat toast

MIDMORNING SNACK

½ can white tuna in water

½ cup low-fat (1%) cottage cheese

1 tbsp peanut butter

LUNCH

Ham Rolls:

10 slices Healthy Choice low-fat deli ham

¼ cup light cream cheese (such as Philadelphia)

1 medium cucumber, sliced lengthwise

PREWORKOUT

1 scoop whey protein

1 cup oatmeal

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

22 Gummi Bears (such as Haribo)

DINNER

9 oz. salmon

1 cup zucchini

2 cups green salad

1 tbsp oil/vinegar dressing

BEDTIME SNACK

1 scoop casein protein

1 oz. mixed nuts

Daily Totals:

2,555 calories

292 grams protein

130 grams carbs

94 grams fat

Saturday

Workout Day

BREAKFAST

2 large whole eggs

4 large egg whites

1 cup oatmeal

MIDMORNING SNACK

4 oz. deli turkey

6 whole-wheat crackers

1 cup tomato soup

1 oz. walnuts

LUNCH

4 oz. deli roast beef

½ avocado

2 cups green salad

1 tbsp oil/vinegar dressing

PREWORKOUT

1 scoop whey protein

1 whole-wheat English muffin

POSTWORKOUT

1 scoop whey protein

1 scoop casein protein

1 slice white bread

1 tbsp jelly

DINNER

8 oz. chicken breast

½ cup quinoa

1 cup Brussels sprouts

BEDTIME SNACK

1 cup low-fat (1%) cottage cheese

2 tbsp salsa

Daily Totals:

2,406 calories

249 grams protein

179 grams carbs

76 grams fat

Sunday

Rest Day

BREAKFAST

3 large whole eggs

3 large egg whites

1 cup oatmeal

MIDMORNING SNACK

1 whole-wheat English muffin

1 tbsp peanut butter

1 scoop whey protein

LUNCH

6 oz. deli turkey

2 cups green salad

1 tbsp oil/vinegar dressing

1 scoop whey protein

MIDAFTERNOON SNACK

½ can white tuna in water

6 whole-wheat crackers

1 cup tomato soup

DINNER

8 oz. ground beef (95% lean)

1 whole-wheat hamburger bun

½ cup lettuce

½ tomato

1 cup green beans

BEDTIME SNACK

1 scoop casein protein

1 tbsp flaxseed oil

Daily totals:

2,197 calories

229 grams protein

145 grams carbs

74 grams fat

http://www.muscleandfitnesstrainer.com/home/get-lean-meal-plan