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Sautéed Chicken Caesar Wraps

It’s been way too long since there has been a noted nutrition recipe up here, and trust me I’ve heard about it.  Well gain some reprieve my friends.  I’ve got a keeper, and a simple recipe at that.  I should have posted this one a while ago.   8 easy to access ingredients and you’re off with a solid protein meal or snack that includes a complimented taste of fruit and veggie.

 

  • 8 oz Chicken Breast, boneless skinless (raw measurement)
  • 4 TBSP Caesar dressing
  • 2 TBSP Olive Oil, extra virgin
  • 2 Campari Tomatoes
  • 2 Romaine Lettuce leaves
  • 1 TBSP Lemon juice
  • 1/2 TSP Cavender’s seasoning or Salt and Pepper mix
  • 1/4 Cup finely shredded parmesan cheese

 

Wrap PrepSimple prep:  Peal lettuce leaves and cut tomatoes; put to the side for garnishing.  Cut chicken into bite size cubes and place in a bowl.  Add the olive oil and lemon juice in with the chicken.  For added saturation of flavor, place plastic wrap over bowl and place in fridge for 30 min to marinate if you have the time.

Preheat a pan over medium-high heat and place the chicken in once hot.  While the chicken is sautéing, add the seasoning and cook thoroughly.  Place the Romaine Lettuce leaves on a plate and load the leaf boat with sautéed chicken breast and tomato slices.  Sprinkle parmesan cheese on top to your desired amount and enjoy the tasty protein explosion.

Protein: 45g   Carbohydrate: 25g  Fat: 16g


Turning Pipe Cleaners into Head Turners

With the phrase SUNS OUT, GUNS OUT being hash tagged more now then ever, we can’t help to put more attention into our “Gun” development.  With Summer right around the corner, we can turn the Pipe Cleaners into something of Head Turners.  Despite the Triceps being the largest muscles in the upper arm, Biceps definitely seem to be the favorite to train for most folks.  Not all Bicep exercises develop and thicken the bicep brachii and brachialis (two heads of the Bicep) like the Preacher Curl.  Whether with dumbbells for a unilateral contraction or with a cambered bar, shown here, for a bilateral contraction, the Preacher Curl is one to certainly include into your arm day arsenal.  Variable grips on the bar are a huge advantage for many degrees of development and nothing will strengthen your distal biceps tendon (nearest elbow groove) more efficiently than FULL range of motion on this movement.  So dig those arms in deep into the pad and PRAY for the Pump to reside.  

 


Sleeping Away Fat Loss

Frequent exercise and a healthy eating habits are key elements in any weight/fat loss programs.  However, making sure that you get enough SLEEP (7 to 8 hours) is often overlooked.  Research shows that sleep plays an important role in weight management.  People who sleep enough have lower BMI indexes than people who don’t.  The data also suggests that sleep deprivation can cause weight gain, worse yet unwanted fat gains.  Let’s take a look at some of the contributing factors that link sleep with weight/fat loss:

Sleeping Away FatLeptin and Ghrelin

Sleep affects the levels of several hormones in your body.  Two hormones that play an important role in stimulating and suppressing your appetite are leptin and ghrelin.  Leptin is produced by your body’s fat cells and is responsible for suppressing hunger.  Ghrelin is released by your stomach, and stimulates your appetite.  Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which results in an increase of appetite.  The reverse is also true that getting enough sleep decreases hunger and will therefore help you lose weight.

Growth Hormone

During sleep, your pituitary gland secretes more growth hormones than during your waking hours.  Growth hormones stimulate cell regeneration, reproduction and growth.  These hormones are also known to aid you in building muscle.  This is why higher levels of growth hormones means a heightened metabolism.  With a higher metabolism, you burn energy much faster which leads to easier weight/fat loss.

Cortisol

Getting eight hours of sleep at night helps you lower the cortisol levels in your blood, while lack of sleep raises (more…)


Asparagus is – is lovely

Asparagus can sometime get a bad rap due to the unpleasant smell that it gives to certain bodily fluids.  Nasty, but true!  The truth is that asparagus is delicious, regardless of what some haters say.  In addition and more importantly, there are some incredible health benefits of asparagus, some of which you’re about to appreciate:

1. It keeps your bones healthy

A serving of asparagus contains an impressive 70% of your daily recommended dose of vitamin K.  This is fantastic news for your bones, because vitamin K is essential for keeping them strong and healthy.  It helps with bone repair and formation, and has been known to aid in the prevention of osteoporosis and osteoarthritis.

Asparagus is a commonly eaten vegetable and is well known for its unique, savory taste.

Asparagus is a commonly eaten vegetable and is well known for its unique, savory taste.

2. It assists with weight loss

A serving of asparagus contains roughly 10% of your daily fiber requirements.  This is important for weight loss because fiber helps to kick start your digestive system.  In addition, fiber helps you feel fuller for longer, so you’re less tempted to gorge yourself on food you don’t really need to consume.  Asparagus is also great for weight loss because it contains potassium, which has been known to help reduce belly fat.

3. It has anti-aging properties

Asparagus is rich in vitamin E, which is also a lipid-soluble antioxidant and therefore highly beneficial for your skin.  It helps to protect tissue cells from mediated oxidant injury, which basically means (more…)



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