Meal & Workout plans Affirmations & Fitness

Recipe Info for Saucy Pork Chops

2012-04-27T16:39:00.001-07:00

Serves : 6
Prep Time: 15 minutes Total Time: 1 hour, 10 minutes

Ingredients 1 tablespoon unsalted butter 1 1/2 pounds pork sirloin chops, raw, boneless 2 onions, yellow 1 bell pepper, green, medium 1 cup carrot, chopped 1 teaspoon garlic, chopped 16 fluid ounces chicken broth, fat-free, low-sodium 1 tablespoon cornstarch 1 teaspoon Worcestershire sauce PreparationMelt butter in a large non-stick skillet over medium-high heat, and brown pork on both sides. Remove from pan and set aside. Chop onion, bell pepper and carrots. In the same skillet, sauteé onions, garlic, and bell pepper. Add carrots and chicken stock to the skillet, and bring to a simmer. Combine cornstarch with 1/4 cup of water, and stir to a smooth paste; add to skillet, and stir to thicken. Add Worcestershire, sauce and pork to skillet. Cover and cook over low heat for 1 hour or until is cooked through.

Diet Exchange
Bread/Starch	0.0
Fruit	0.0
Fat Free Milk	0.0
Reduced Fat Milk	0.0
Whole Milk	0.0
Other Carbohydrates	0.0
Vegetable	1.0
Lean Meat	3.5
Medium Fat Meat	0.0
High Fat Meat	0.0
Plant Protein	0.0
Fat	0.5
Alcohol	0.0

Nutrition Information
Amount Per Serving
Calories	210

Calories from Fat	70
Total Fat	7 g
Saturated Fat	3 g
Cholesterol	75 mg
Sodium	115 mg
Total Carbohydrate	8 g
Dietary Fiber	2 g
Sugars	4 g
Protein	26 g
Vitamin A	70%
Vitamin C	35%
Calcium	4%
Iron	6%

When Trying to lose weight and put on lean muscle

2012-04-27T14:47:00.001-07:00

When Trying to lose weight and put on lean muscle beans are truly a good way to go. They have the protein you need the fiber to keep you full and prevent you from "binge eating" which helps you prevent yourself from eating foods packed with sodium and high compressed sugars. the protein from beans is what helps you put on lean muscle.

Recipe Info for Baked Ziti (Serves 8)

2012-04-27T14:41:00.000-07:00

Serves : 8
Prep Time: 10 minutes Total Time: 45 minutes

Ingredients 1 pound Pasta, ziti, enrich, dry 1 teaspoon extra virgin olive oil 1/2 cup onions, chopped 1 pound turkey breast, ground 26 ounces spaghetti sauce, reduced sodium 1/4 cup Parmesan cheese 1 teaspoon oregano, dried Preparation Preheat oven to 350°F. Cook ziti according to package directions. Drain in colander and rinse lightly. Heat oil in large non-stick skillet over medium high heat. Saute onion until golden, about 3 minutes. Add the ground turkey and cook until no longer pink, about 8 minutes. Add the sauce. Bring sauce to a boil; then stir in the cooked noodles. Place the ziti mixture in a large baking pan lightly sprayed with cooking spray. Top with cheese and oregano. Bake until cheese is melted and casserole is heated through, about 20 minutes. Serve hot.

Diet Exchange
Bread/Starch	2.5
Fruit	0.0
Fat Free Milk	0.0
Reduced Fat Milk	0.0
Whole Milk	0.0
Other Carbohydrates	1.0
Vegetable	0.0
Lean Meat	0.0
Medium Fat Meat	0.0
High Fat Meat	0.0
Plant Protein	0.0
Fat	0.5
Alcohol	0.0

Nutrition Information
Amount Per Serving
Calories	370

Calories from Fat	50
Total Fat	5 g
Saturated Fat	1.5 g
Cholesterol	25 mg
Sodium	100 mg
Total Carbohydrate	56 g
Dietary Fiber	4 g
Sugars	11 g
Protein	24 g
Vitamin A	10%
Vitamin C	4%
Calcium	6%
Iron	20%

Recipe Info for Cajun Chicken Fingers (Serves 16)

2012-04-27T14:38:00.001-07:00

Serves : 16
Prep Time: 15 minutes Total Time: 10 minutes

Ingredients 8 chicken breast, boneless/skinless, raw 3 tablespoons paprika 2 tablespoons brown sugar, packed 1 teaspoon cumin, ground 1 teaspoon cayenne pepper, ground 1 teaspoon allspice, ground 1 teaspoon salt 1/2 teaspoon garlic powder Preparation Cut each chicken breast half lengthwise into 4 long strips. In a medium sized mixing bowl, combine paprika, brown sugar, cumin, cayenne, allspice, salt and garlic powder. Add chicken strips and toss with the spice mixture, evenly coating each strip. Preheat broiler and arrange oven rack 6 to 7 inches (15 cm) from heat. Lightly coat a broiler pan (or a foil-lined baking sheet) with cooking spray. Place chicken strips on prepared pan in a single layer. Broil, turning once, for 6 to 8 minutes or until lightly browned and no longer pink in the center. Garnish with lemon wedges and serve with Dude Ranch Dip.

Diet Exchange
Bread/Starch	0.0
Fruit	0.0
Fat Free Milk	0.0
Reduced Fat Milk	0.0
Whole Milk	0.0
Other Carbohydrates	0.0
Vegetable	0.0
Lean Meat	1.5
Medium Fat Meat	0.0
High Fat Meat	0.0
Plant Protein	0.0
Fat	0.0
Alcohol	0.0

Nutrition Information
Amount Per Serving
Calories	80

Calories from Fat	15
Total Fat	1.5 g
Saturated Fat	0 g
Cholesterol	35 mg
Sodium	180 mg
Total Carbohydrate	3 g
Dietary Fiber	less than 1 g
Sugars	2 g
Protein	14 g
Vitamin A	15%
Iron	4%
Not a significant source of Vitamin C, Calcium

Recipe Info for Baked Parmesan Chicken (Serves 4)

2012-04-27T14:36:00.001-07:00

Serves : 4
Prep Time: 15 minutes Total Time: 20 minutes

Ingredients 1 pound chicken breast, boneless/skinless, raw 1 cup yogurt, plain, non-fat 3/4 cup bread crumbs, plain 1/4 cup Parmesan cheese 2 tablespoons flour, all-purpose 1 teaspoon paprika 1/8 teaspoon cayenne pepper, ground Preparation Preheat oven to 425°F. Lightly spray a baking sheet with cooking spray. Place chicken breast halves in yogurt and refrigerate while preparing remainder of recipe. Mix the remaining ingredients together in a medium bowl. Coat each piece of chicken well with yogurt and dredge in bread crumb mixture, pressing down on both sides and turning over several times to get a thick coat of crumbs. Place chicken on prepared baking sheet and lightly spray the top with cooking spray. Bake for 15-20 minutes or until chicken is fork tender and juices run clear.

Diet Exchange
Bread/Starch	1.0
Fruit	0.0
Fat Free Milk	0.5
Reduced Fat Milk	0.0
Whole Milk	0.0
Other Carbohydrates	0.0
Vegetable	0.0
Lean Meat	3.0
Medium Fat Meat	0.0
High Fat Meat	0.0
Plant Protein	0.0
Fat	0.5
Alcohol	0.0

Nutrition Information
Amount Per Serving
Calories	270

Calories from Fat	50
Total Fat	5 g
Saturated Fat	2 g
Cholesterol	70 mg
Sodium	330 mg
Total Carbohydrate	23 g
Dietary Fiber	1 g
Sugars	5 g
Protein	31 g
Vitamin A	10%
Vitamin C	6%
Calcium	15%
Iron	10%

Vitamin City Review

2012-04-27T14:20:00.000-07:00

http://www.yelp.com/biz/vitamin-city-long-beach
When i was going vegan for a whole month I mostly shopped at this establishment full of supplements and pure organic foods that are extremely healthy for you. Service was excellent but not a very big store at all it give you more of the mom and pops store but you can find vegan meatballs vegan soups chili and all sorts of good organic food there as well.

Foods to avoid late night to help prevent from spiking your insulin levels

2012-04-27T14:14:00.000-07:00

• Eating too much food, especially carbohydrates, late at night increases your body fat stores
• Eating high-glycemic carbs (pasta, potatoes, white rice, sugar, etc.) right before bed will spike your insulin levels and blunt nighttime Human Growth Horomone (HGH) production.
• That's very bad because about 80% of this fat-burning, muscle-building "super hormone" is released during sleep.
• If you fast for 11 hours (8 PM to 7 am for instance) your body will begin burning significant amounts of fat around the 5th hour (1 am) and continue to do so until you wake up.

Here are a few simple tips to make sure you get the most from your last meal of the day:

2012-04-27T14:09:00.002-07:00

• Eat about 3 hours before going to bed - you'll have some time to burn off calories but you probably won't get too hungry before going to sleep
• Eat frequently throughout the day - small, healthy meals and snacks spaced about 3 hours apart - to minimize hunger cravings at night
• Your last meal should consist mainly of a lean protein (like baked chicken breast) and low-calorie, fibrous carbohydrates (veggies and fruits) - avoid all starchy carbs close to bedtime (breads, pastas, rice, potatoes, etc.)
• If, like many of us, you get big-time carb cravings right before bed.....eat some carbs! Just make sure they're the high-fiber, low-glycemic kind: apples, berries, peaches, plums, bran cereal, fresh vegetables, vegetable juice, etc.
• If you're currently strength training to build muscle, a great end-of-the-day meal option is low-fat cottage cheese (full of slowly-digested casein protein) with no-sugar-added fresh or canned fruit.

This method has helped me so much on my journey towards weight loss because eating the wrong foods before you go to bed will cause your incline to spike while you’re sleeping and that is something you don’t want to have happen.

Banana Pudding Recipe

2012-04-25T01:33:00.000-07:00

I know what you are thinking is this healthy can i still eat something like this the answer is........Yes

Minutes to Prepare: 20

Minutes to Cook: 200

Number of Servings: 8

Ingredients

3-3/4 cups cold fat-free milk, divided or almond milk i prefer almond milk
2 pkg. (4-serving size each) JELL-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
32 Reduced Fat NILLA Wafers
2 bananas, sliced
2 cups thawed COOL WHIP FREE Whipped Topping

Directions

POUR 3-1/2 cups of the milk into large bowl. Add pudding mixes. Beat with wire whisk 2 minutes or until well blended. Let stand 5 minutes.
ARRANGE layer of wafers on bottom and up side of 2-quart serving bowl; drizzle with 2 Tbsp. of the remaining milk. Add layer of banana slices; top with 1/3 of the pudding. Repeat layers, drizzling wafer layer with remaining milk and ending with pudding. Spread whipped topping over pudding.
REFRIGERATE 3 hours or until ready to serve.

Number of Servings: 8

Also did you know that there are sugar free Vanilla Wafers now. They are made by Murray's. There is a whole line of cookies from them I highly suggest using those wafers

Nutritional Info

Servings Per Recipe: 8
Amount Per Serving
Calories: 208.0

Total Fat: 1.4 g
Cholesterol: 2.3 mg
Sodium: 447.4 mg
Total Carbs: 31.8 g
Dietary Fiber: 0.9 g
Protein: 4.8 g

View full nutritional breakdown of Easy Low-Fat Southern Banana Pudding calories by ingredient

Golden Standard Whey Protein

2012-04-25T00:52:00.004-07:00

I've tried the french vanilla, it taste so good with my Almond milk, makes me wanna workout just to drink it. I honestly give the 10 stars and 2 thumbs up simply the best Protein mix for a protein shake on the market

Shoulder exercises (shrugs)

2012-04-25T00:42:00.002-07:00

1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight 'shrug' shoulders as high as possible and hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as you shrug up.

Back Dumbbell Exercises (dead lifts)

2012-04-25T00:41:00.000-07:00

1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Bend lower back and knees to lower the weights down your legs. Backmust remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

Bicep Exercise (Hammer curls)

2012-04-25T00:37:00.003-07:00

Hammer curls
1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.

Leg Exercises (dumbbell lunges)

2012-04-25T00:33:00.001-07:00

Dumbbell Lunges
1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.

Leg Dumbbell Exercises (Half Squats)

2012-04-25T00:31:00.004-07:00

1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

chest workout (incline chest press)

2012-04-25T00:29:00.000-07:00

1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Chest Dumbbell Exercises (flat Chest press)

2012-04-25T00:27:00.003-07:00

Flat Chest Press

1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Bicep exercise (preacher curls)

2012-04-25T00:25:00.000-07:00

Preacher Curls
1. Set bench so back rest is approx 45 degrees.
2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
3. Keep back of upper arm against back rest and curl dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

Biceps Dumbbell Exercises (Decline Seated Bicep Curls)

2012-04-25T00:20:00.004-07:00

Decline Seated Bicep Curls

1. Adjust bench to a 45 degree incline.
2. Hold dumbbells at sides. Arms should be fully extended.
3. Keep elbows close to body and curl weight up by bending elblows.
4. Slowly lower dumbbells and repeat.

Tricep exercise (kick backs)

2012-04-25T00:18:00.002-07:00

Triceps Kickbacks
1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat for desired number of reps before changing arms.

Tricep Exercises

2012-04-25T00:17:00.003-07:00

Overhead Triceps Extensions

1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

Bicep exercise concentration curls

2012-04-25T00:15:00.002-07:00

Concentration Curls
1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.

Tricep exercise (French presses)

2012-04-25T00:14:00.001-07:00

French Presses
1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
3. Extend both your arms back to start position and repeat.

Single Arm Row

2012-04-23T14:16:00.003-07:00

1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

This exercise is a good workout for the midsection of your back

but can also workout your biceps and triceps if you use the right modification techniques. Modifications should not be done until you have learned the basic maneuver first.

I love this one. I do the one-arm row and pause at the top and then add a tricep kickback. I do a brief pause after each movement. Pull up, pause, kick back, pause, bring it forward, pause, lower arm.
I can feel it in my core too.

Front & Lateral Raises

2012-04-23T14:00:00.000-07:00

Lateral raises

1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.

Laterals work the medial deltoid, which is the middle of the three shoulder muscles
Front raise exercises with a lateral open work the shoulders and can be modified for a more intense and effective workout.

Example of a front raise ^^