You’ve made the commitment to really focus on getting enough fiber in your meals.  So you pick up a loaf of wheat bread instead of your usual white bread of choice.  Heed caution- just because bread is brown in color or is labeled as Wheat Bread, doesn’t mean that it’s WHOLE Wheat Bread.

All bread, white or wheat, is made with wheat flour.  However in some bread, the flour is refined.  These brown breads receive their darker color from caramel coloring, not from the type of flour used.  By law regulations, any bread that is labeled WHOLE Wheat must be made from 100% Whole-wheat flour, although the amount used may vary depending on the brand.  The flour that is labeled first in the ingredient list is the one present in the greatest amount.

To find high-fiber breads, read the Nutrition Facts and ingredient lists.  For maximum fiber impact, choose breads that list Whole-wheat or Whole-grain flour as their main ingredient.

- 24oz. Chicken Breast

- 4 garlic cloves, minced

- 4 Tbsp. Brown Sugar*

- 3 Tsp. Extra Virgin Olive Oil

- 2 Cups Brown Rice**

4 Servings

Cook Time: 30 to 45 minutes

Instructions:

Preheat oven to 400 degrees and lightly grease casserole dish with olive oil.  In a small sauté pan, sauté garlic with the olive oil until tender.  Remove from heat and stir in the brown sugar.  (more…)

It is true that heredity plays a major role in how difficult it will be for you to lose fat.  However, excess body fat is the result of many influences.  Genetics is only one of them.  Most of the factors that affect body composition are entirely under your control.  Like it or not, the primary cause of excess body fat is your own behavior and attitudes.  NO matter what your body type or genetic potential, you can always lose fat by taking consistent action in all the areas you control.

If you have excess body fat, and you want to lose it permanently, the first step is to accept 100% total responsibility for your circumstances.  We are products of our own thinking and belief systems.  We create our circumstances through positive thinking and positive action, and we create negative circumstances through negative thinking, lack of action and wrong actions. (more…)

Protein smoothies are a healthy way to add protein to your daily requirements.  They provide an abundance of nutrition with little preparation time, which makes them ideal for weekday breakfasts or post workout replenishment meals.

Give this a taste and enjoy!

Nutrition Facts:

Calories: 281

Fat:  5 g

Carbs: 29 g

Protein:  34 g

Macronutrients may vary based on protein used.

It’s not too early to start thinking about revealing your beach body this summer and putting emphasis on what ties it all together.  More often than not, the ABDOMEN region receives less respect than the common “beach muscle” parts like chest, shoulders and arms, but the value of shredded abs should not be underestimated.  A well-developed midsection can have a greater visual impact than bulging biceps or a chiseled chest.

It goes without saying (at least we hope) that your nutrition decisions you make from now until you break for the beach are going to play a major role in your satisfaction or disappointment to your exposed physique.

Before you turn your abs of dough into abs of steel, here’s a breakdown of the muscle groups together commonly referred to as the ABS: (more…)

Right behind oatmeal, are yams and sweet potatoes a starchy carbohydrate.  Flavorful, all-natural, low in calories, and packed with nutrients and antioxidants like beta-carotene, Yams are great when cutting bodyfat because they are low on the glycemic index.  Waxy white potatoes (boilers) are high on the glycemic index, so they make an excellent post workout meal, but nothing compares with a yam the rest of the time.” It’s no wonder yams are a favorite carbohydrate among bodybuilders, fitness competitors and health-seekers alike. (more…)

2 yams, peeled and cubed into 1 inch pieces

1 cup old fashioned oats

2 Tbsp flax meal

2 cups water

1/2 tsp ground cinnamon

1/2 tsp pumpkin pie spice

1/4 cup pure maple syrup

TOPPING

1/2 cup chopped walnuts

2 Tbsp olive oil

1/4 cup old fashioned oats

2 Tbsp brown sugar

2 Tbsp chia seeds

Preheat oven to 350 degrees. Bring a large pot of water to boil over high heat. Add yam cubes and boil for 5-7 minutes, or until tender. Drain and mash.

While yams are cooking, place 1 cup oats into a microwave-safe bowl. Add water and flax meal. Microwave on high for 1-2 minutes (careful to not let it boil over). Remove from microwave and stir oatmeal into mashed yams. Stir in maple syrup, cinnamon, and pumpkin pie spice. (more…)

Looking for an alternative to boost up your exercise routine to get that extra edge on performance or fat loss?  Plyometric exercises may be just what the doctor ordered.  Plyometric exercises are high-intensity, forceful, explosive moves designed to increase muscle speed and power to enhance your body’s ability to burn calories.  Originally used in training drills for athletes, plyometrics have found their way into fitness programs and group exercise classes everywhere.
Plyometrics often involve jumping, pushing, or tossing.  In a standard step up exercise, for instance, a plyometric approach would be to jump on and off a platform rather than stepping on and off.  Typical resistance exercises, such as push-ups, can be explosive as well.  No extreme (more…)

Here’s one way to make food decisions a little easier. When considering options, always choose the foods that are higher in fiber.

Fiber offers great health benefits (improved digestion, weight loss, disease prevention) and high fiber content is also a sign that a food is chock-full of important vitamins and minerals. Fiber-rich foods include fruits and vegetables, whole grains, legumes (certain types of beans) and nuts.