Food Formula Fundamentals (F3)

A lot of people find it hard trying to understand how to put meals together. But no matter how many times I do it many people still don't know what the hell they're doing.


IT'S NOT COMPLICATED!!

You just have to know the fundamentals.

Here's a better understanding of how to compose your daily meals.

1: Complex Carbs: (Fibrous)
aka VEGETABLES
Asparagus, Broccoli, Okra

Cauliflower, Green Beans, Brussel Sprouts

Peas, Cucumber, Squash

Collard greens, Mushrooms, Zucchini

Lettuce Salads Pepper, green or red

Tomatoes, pasta sauce, salsa Spinach Kale

2: Natural Simple Carbs (Fruit)

Apples 
Unsweetened applesauce, Blueberries

Bananas, Oranges, Raspberries

Berries, Nectarines, Plums

Grapes, Peaches, Cantaloupe

Grapefruit, Pears 
Jelly (all fruit)

3: Complex Carbs (Starchy)

Oatmeal, Cream of Rice, Cream of Wheat, Cream of Rye, oat bran, barley, multi-grain

Potatoes (white, red)

Yams, sweet potatoes, CARROTS

Beans, lentils, legumes

Brown Rice

100% whole grain dry cereals*

100% whole wheat or whole grain pasta*

100% whole wheat bread & whole grain products*
*In Moderation

4: Lean Proteins:

Chicken breast, Turkey breast

Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)

Shellfish (Lobster, shrimp, Clams, etc.)

Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin)

Eggs/Egg whites (One yolk for every six whites)

Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)

5: Dairy Products (1% low fat, skim, or non fat)

Milk

Cheese

Greek Yogurt

Cottage cheese

6: Fats

Nuts & seeds, flaxseed oil, olive oil, canola oil, natural peanut butter, olives, fish fat

A simple formula for creating effective, fat-burning meals and menus

Now that I've given the formula from the gods you now have to do something with it. I now deem you worthy of selecting those foods you actually enjoy eating and insert them into your meals. You can now quickly create 6 meals that will give you a 6 pack by following these rules. Like everything else, it's easy once you know what you're doing.

10 Simple Steps for creating a daily menu (50-55% carbs, 30% protein, 15-20% fat)

Step 1: Choose a lean protein from the list for every meal.

Step 2: Choose a starchy carbohydrate from the list for every meal

Step 3: Choose your simple carbohydrates for your breakfasts

Step 4: Choose your fibrous carbs for your lunches and dinners

Step 5: Add essential fats if insufficient quantities are present in your foods

Step 6: Count your meal subtotals and grand totals.

Step 7: Compare your totals to your calorie target and adjust the serving sizes

Step 8: Assign a time a time for each meal

Step 9: Do it now!

Step 10: Keep doing it

BFFM Breakfasts (meals one and two)

Because you’ll be eating five or six meals a day and the first two meals will

probably be in the morning, we’ll call meals one and two “breakfasts” for simplicity. The

first step in creating a breakfast is to select a lean protein such as egg whites. The second

step is to choose a starchy carbohydrate such as oatmeal. The third step, which is

optional, is to pick a natural simple carbohydrate such as an orange(if you're into that kind of thing). Now all you have to do is adjust your portion sizes to fit your personal calorie needs. There you have it – now you can give flab a right hook to the face as you tone your body with a bad ass breakfast.

Here are several examples.

Example 1 Egg white omelet oatmeal orange

Example 2 Protein Powder Oatmeal banana

Example 3 Egg White Omelet whole wheat toast all-fruit jelly

Example 4 Shredded Wheat Skim Milk protein shake

Listen, you can have cauliflower and turkey for breakfast if that’s what you want. 

However, most people aren't weird enough to consider that an appetizing or “traditional”

breakfast. Most breakfasts usually consist of oatmeal or cereal for complex

carbs, a piece of fruit for simple carbohydrates and egg whites, protein powder or

a dairy product for protein.

BFFM Lunches and dinners (meals three through six)

Meals three through six will typically fall within the afternoon and evening, so let's

group these meals together and name them something crazy like “lunches and dinners”. As with all

meals, start by selecting a lean protein such as fish or chicken breast. Second, you

choose a starchy carbohydrate such as a sweet potato. Third, pick a fibrous

carbohydrate such as asparagus. 

Here are four examples:

Example 1  Chicken breast Baked Potato Broccoli

Example 2 Top Round Steak Yam Green Beans

Example 3 Salmon, Brown Rice, Asparagus

Example 4 Tuna, Low Fat Mayo, Whole Wheat Bread, Salad

The menu template for the baseline diet
You can use this to structure all of your future meals. Just take a food from the appropriate category and plug it into correct slot. Make sure to adjust the portion sizes for your caloric goals.

Meal 1:

Lean Protein, Starchy Carb, Simple carb (dairy or fruit)

Meal 2:

Lean Protein, Starchy Carb, Simple carb (dairy or fruit)

Meal 3:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 4:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 5:

Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad)

Meal 6:

Lean Protein, Starchy Carb (small serving), Fibrous carb (vegetable/salad), essential fat

A lot of information, maybe too much. Just take it in strides. You'll get addicted once you see the results.


Source for this information came from 'Burn the Fat, Feed the Muscle' by Tom Venuto

Tip of the Week: Don't wait till the New Year to change your program. Do it now! The longer you think about doing something the harder it gets.

Waiting for Perfection

A lot of people do this, me included. In fact this is why it's been so long since my last Blog.


You wait for everything to line up to make your move. But the sad fact is, it never will.

In fact, the worst possible time to do it is most likely the best time to do it.

Are you busy? Stressed? Low on money? Yes those are definitely not on your wish list of things to be experiencing, but in no way does that mean your goal is impossible.


What if I waited on my schedule to get less busy to start eating right. I'm just going be in even worse shape when, if, I ever do start eating correct.

Anything that's important enough to you, you will make time for.

What if someone waited until they were making more money to pay for training. Unless this money is guaranteed to come, then this person may never start on an exercise program. Then maybe much later down the line when they do have the money, now they're in much worse shape.

This person could find a way to cut out money from other things and budget training into their life.

There's always a way to get things done.

I train people at 5am to train everyday. But I also train late at night, then go out and perform stand up comedy. How is this possible? Because I want it to be possible. I'm not even going to mention all the other things I do (trying not to brag).

I hate missing sleep, I hate feeling tired, I'd like to have more free time, but I what I want is more important than what I don't want.

If you want something you'll make it happen. Your excuses are just that, excuses.

Do it now. Stop thinking, and start acting.

10 Commandments of the 6 Pack

I've recently talked a lot about what not to do. How about what TO DO?!

I've got so much information in my head it hurts to decide what to pull out this massive archive.

So I'm going to be nice and as concise as possible and give you THE BEST OF STEVEN FARMER.

Which means, I'm going to tell you exactly what to do to get the quickest and most consistent results and you won't do it. I know most of you won't because I have clients who pay me big money to show them what to do, to get onto them when they don't do it, and kick their ass daily and they still don't do it.

So are you going to the one person out of 100 that's going to do what I say? I doubt it but let's hope for the best.

HERE ARE THE 10 COMMANDMENTS


1) Thou Shalt Not Diet

Dieting is something temporary. Do you want abs for the weekend?

When it comes to looking good I prefer to do that 24/7. Call me a workaholic.

Diets are almost always too low in carbs and too few in calories. Who do you want to listen to?
A) a magazine has something new every month,
or
B) the real advice backup by science that always works.


2) Thou Shalt Get a LiveStrong account

Why? Because I said so! Are you questioning my authority?

You'll see as the list goes on why you need it, but as for right now JUST DO IT!



3) Thou Shalt Get your Caloric Requirements

Get your weight, body fat percentage(either have a trainer measure it, or get it from obtaining an electronic caliper), and enter the necessary information at http://www.cordianet.com/calculator.htm

There will be a box that says Estimated Daily Caloric Need For Weight Loss

a) Multiply that number by 50%(.5 for those not in the know), then divide the solution by 4.
That will be your daily carbohydrate goal.
b) Now do this all over again by multiplying .3 this time. Then divide this solution also by 4.
That will be your daily protein goal.
c) Finally, do this one last time by multiplying it by .2, then divide by 9. This is your daily fat goal.

EX. If I needed to eat 2630 calories I would
a) Multiply by .5 giving me 1315, then divide by 4 giving me 329 for carbs.
b) Multiply by .3 giving me 789, then divide by 4 giving me 197 for protein
c) Multiply by .2 giving me 526, then divide by 9 giving me 58 for fat

Follow these goals as closely as possible.


4) Thou Shalt Eat every 3 Hours

Or else you'll go into starvation mode which will interfere with your blood sugar levels.

Your body is a fat burning furnace, LITERALLY. Protein is highly thermic and burns lot's of your calories off your body just keeping up it's intake.

By consistently feeding yourself every 3 hours your body will reward you by looking it's best.

Think of it like one of those old train engineers shoveling coal in the train to get it to keep running. That's you and good food.


5) Thou Shalt Log your Calories

I eat a similar meal everyday and already have a great body, BUT I STILL LOG MY CALORIES DAILY.

So don't even try to say you don't need to.

I don't care how much you think you know. I don't care if you're following a similar plan to yesterday. Things can get off track quick so LOG YOUR CALORIES.

It's just like taking one wrong turn in the woods without a compass, a few steps on the wrong path can lead you into the wrong territory.



6) Thou Shalt Taper Your Calories

Get most of your carbs out of the way during breakfast, since you'll be burning them off throughout the rest of the day and you've been starving all night during sleep.

Get another big portion out of the way post-workout. Your body needs refueled so give it what it wants.

The rest of the time, eat smaller as the day goes by.

There's an old saying 'Eat like a King for Breakfast, Prince at Lunch, Pauper at Supper'.

Live by that.

7) Thou Shalt Eat Real Food

Real food actually has nutrients and isn't full of harmful and fattening ingredients.

Wheat bread over white bread, Natural Peanut Butter over Peanut Butter, etc.

Your body can tell the difference, so why can't you?

8) Thou Shalt Not Eat Close to Bed

Your body will be at it's most inactive state, this is the worst time to be full of carbs that need burned off. Try to keep a distance of around 2 hours after your last meal.

If starving have a protein shake or just lean protein in general. Stay away from carbs.

9) Thou Shalt Plan Ahead

No Excuses. I cook my food in bulk during the weekend and keep it in tupperware so it's always ready.

I don't care if you're travelling.  Bring your food in a cooler or ziploc, and know what's healthiest at the drive-thru in case you have to eat there.

10) Thou Shalt Lift Weights

Cardio is great for accelerating your calorie deficit, but lifting is where the big results are.

You burn more calories from doing nothing that when you work out.

Your body's daily routines such as making new cells, cleansing itself, etc. burns a lot of calories. By adding muscle you've increased that amount a lot. So now you burn more and more with each additional pound of muscle.

And if you're going to be training I couldn't think of a better way to do this than going to www.atxfitbootcamp.com and training with me.

Shameless plug but I know my stuff.

There you go. Follow these rules or forever live with a mediocre to even embarrassing body.

Fundamentals

1) YOYO EFFECT


Yo yo yo, let's talk one more time about the YoYo effect

If you're going on a diet now, then what do you do after it. Is there a diet season. Starve yourself during summer, then what? Get fat again during the winter?

Here's an idea. Stay in shape all the time!

Don't mess up your metabolsim. When you starve yourself, you starve off muscle. So while you will lose fat, you lose just as much or even more muscle.

Then when you get back to doing that getting fat again, you have less muscle so the way you were eating before is going to make you even fatter.

But you'll probably be binging since you starved yourself so long. Even worse. Don't do that

2) DON'T EAT LESS, EAT RIGHT

Out of all the clients I've ever trained, few if any were eating too much.

Typically they eat only a few meals a day, but they're too big, and the calories they put in themselves are trashy, refined, and processed foods.

If you want to try one of those fad diets going on you can, but they're all pretty much the same. LOW CALORIE. In other words, not much to eat.

They all lose weight in the beginning, but not for long. When you drop your calories to such an extreme of course you're going to lose weight. Have you ever noticed after being sick for a few days how much easier it is to spot your rib cage.

Again, it's mostly water an muscle you're losing but if that makes you happy then...you're an idiot, but yeah go for it.

The main point is the diets don't teach you long term skills. You're basically storing fat, starving muscle. Metabolsim slows down, and fat loss is over.

Now you got 2 choices. Go back to getting fat, or starve yourself even further.

3) THE ONLY WAY

How about these 2 choices. Eat the right amount of calories, and exercise more. Sorry if you thought I was going to give you some secret. There's no magic food or time to eat that's going to keep fat off. It's diet and exercise.

But let's look into this further. Lifting weight builds muscle that burns off calories, Cardio burns extra calories, and eating right gives you enough calories to maintain muscle but not so much as to be stored as fat.

The Triple Threat.

4) THE WEIGHT OF DECIEPT

Also, don't live and die by the weight scale. The scale doesn't tell you how much of your weight is bones, water, muscle, fat, etc. What's better 115lbs and 36% Body Fat or 148lbs and 16% Body Fat?

Check your body fat every week. That way you know if something is working or not.

If things aren't working how you want them, adjust it. More cardio, more calories, less calories, etc.

There's nothing that just works for everyone. So follow the outline, and modify along the way.

5) GOOD HABITS LIVE STRONG

Let this become a habit, over time it will become part of you. Like taking a shower(for most of you anyway). Flossing was hard to get in the habit of doing. I made myself do it long enough to where it's something I always do. Same thing for counting my calories. Never thought I'd actually get to that point. But good habits can be made.

6) SEXY ON THE OUTSIDE, SEXY ON THE INSIDE

The other good thing about health is besides all the superficial stuff like being attractive to the opposite sex, it also makes you healthy on the inside. By cutting out all those refined sugars, saturated fats, fried foods, you'll actually maybe get to avoid some hospital bills as well.

Trade all those bad foods for more fibrous foods, lean proteins, natural unprocessed foods, and lots of water.

7) BLAH BLAH BLAH

You don't need to follow what Dr. Oz or any of these other MD's say all the time. Making things too complicated. Follow the fundamentals and watch your world change.

Hey, the work will be hard enough. Keep the info light, and exercise heavy!

You can listen to overweight "Health Experts", or someone who's got themself in shape. When I look for info I tend to follow those who are where I want to be.

There's no difference between someone who knows what to do and doesn't do it, and someone who's clueless and doesn't do it.

Make it happen.


www.atxfitbootcamp.com
http://www.youtube.com/user/stevenafarmer

Eat Fast Food, Not Fat Food

I hear it all the time.

I can't follow a diet, I'm too busy. I'm on the road all the time. I have to eat fast food.

Well now there's no excuse. I've made a guide to get you through any situation.

So without further ado.

HOTEL

May sound crazy but done it plenty of times, I've made oatmeal with the in-room coffee pot by making hot water. Pour them oats in and Wah Lah. See it's not that bad. Not like I'm asking you to make a grilled cheese sandwich with an iron.

You can also make protein shakes.

If they have a fridge and microwave your set, just get some groceries.

TRAVELLING

While driving or flying you can eat oats in a ziplock bag, almonds as well. There's always protein bars as well.

If you're drinking enough water then Turkey Jerky is great. Beward of all the bathroom breaks from the water you're drinking to flush out the high sodium count.

GENERAL EATING OUT TIPS

APPETIZERS

They're okay but don't stuff yourself with bread or chips and dips. Also don't order anything fried.

You can order green salad with a light dressing and no croutons. 

Also Anitposto, or a Lettuce Wrap.

SALADS

I've warned many people about commercial salads, but they can be eaten if ordered right. Go for the calorie reduced version if they have it.

But salads are great for adding the fiber you most likely won't get from your meal. So order one, just order it right.

What really ruins salads. The toppings. Avoid the Croutons, Cheese, Bacon Bits, Noodles, etc.

Nuts and Dried Fruit are okay in small portions, and watch those dressings.

In fact get your dressing on the side, that way you control the portion. You can even just dip your salad.

DRINKING

Stick with water. Stay away from soda, juice, milkshakes, and alcohol (especially if you're driving). You can have Unsweetened Ice tea, and even a glass of red wine.

HOW TO EAT

Eat slowly. Won't know you're full till 20 minutes later.

Ordering first can help resist the temptation of eating like someone else.

Don't eat that whole giant plate. Eat like you would eat at home (considering you eat well at home).

HOW TO ORDER

Just because it's chicken doesn't mean it's healthy. Order Grilled not Crispy.

At Steakhouses, always ask for the lean sirloin and fillet and follow the NO BUTTER rule.

Order meat and veggies and if you need carbs order a dry sweet potato, baked potato, or even rice (get brown if you can)

Make sure to get your veggies steamed without butter. They try to sneak butter onto everything.

For instance, your meat. Ask for it to be cooked dry with no oil or butter.

Also your eggs, ask for it to be cooked in spray and not in butter. Make sure it's all egg whites as well.

Tell them NO SAUCE on everything.

Make sure to control portions. Don't double and triple layer your burgers. 

Same things with tacos, don't double and triple layer these either. Watch out for all the cheese they stuff in there as well.

If you do order sauces or dressings, get them on the side.

TYPES OF RESTAURANTS

AMERICAN

TGIF:

Try the Zen Chicken Pot Stickers

Shanghai Chicken Salad

Santa Fe Chicken Salad

Bruschetta Tilapia

IHOP:

Just because you eat well doesn't mean you can't eat food that tastes good. IHOP, the restaurant of the God's, you can get a Chicken Fajita Omelet with no cheese or sour cream.

also get some Harvest Grain and Nut Pancakes with no butter and sugar-free syrup

DENNYS:

If you ever have the privelage of eating at the 4 Star Restaraunt known as Denny's, order the grilled chicken and egg whites.

OUTBACK STEAKHOUSE

I always order the Grilled Chicken with NON-BUTTERED VEGGIES

But you can order Shrimp, Lamb, Steak, or the Outback Special.

BUFFALO WILD WINGS:

Go for a grilled chicken wrap or sandwich and skimp on the sauces, creams, and cheeses.

HOOTERS:

My dad makes me eat here every time I visit him. So I've had to figure out how to make the most of being surrounded by large chested women. I always go for the Mahi Mahi but you can get a grilled chicken salad or sandwich. Just keep away from the fattening dressings.

CHINESE/JAPANESE/VIATNAMESE:

Don't let them fry anything you eat.

Keep your sauces low in sugar and fat.

Get your noodles and rice BROWN.

Get your vegetables steamed.

Some examples of what to eat:

Szechuan Shrimp

Shrimp with garlic sauce

Stir Fried Vegetables

Chicken Chow Mein

You can always sub Tofu or Chicken for the meats.

ITALIAN:
First of all, always make sure there's some protein found within all those noodles. Get some chicken, turkey, fish, or shrimp thrown in that bowl of carbs. Watch all the bread, pasta, cheese, wine, and sauces they throw at you.

Order wheat spaghetti if possible.

Stick with red, low fat sauces.

No pork allowed.

Watch out for cheese, keep it minimal.

Pasta will not be a great choice. If you have to, choose red sauce over white. But avoid all together if possible.

Pizza too. As much as it pains me to say. My favorite cheat food.

You should however go for chicken, steak, or fish with green vegetables. Pretty obvious.

Salad with protein and light dressing.

Broth based soup with protein and NO bread sticks.

If you're going to eat dessert, try to keep it fruit based.

Go for Chicken Giardino

Grilled Chicken Spiedini

Garlic-Herb Chicken con Broccoli

Chicken Scampi

Shrimp

Fra Diavolo

Venetian Apricot Chicken

MONGOLIAN/THAI:

They roast most of their meats and you'll also find a lot of goat and sheep in the menu. Don't worry I'll guide you through this cultural hurdle.

First of all, most of the seafood is a good choice. Use common sense.

Don't touch the high calorie sausage, pork, and duck.

Also avoid the sesame, peanut, and vegetable oil sauces as they're also high in calories and fat.

Use the soy, teriyaki, marinara, wine, sweet and sour, or lemon sauce instead.

Choose lo mein over pasta noodles.

Watch what you add. Tofu adds more protein, Egg adds more fat, and Potatoes add more carbs.

Don't let them fry your meat or your rice.

Lean beef, chicken, etc. with steamed veggies and brown rice is an example of how to eat healthy Mongolian and Thai.

MEXICAN:

Lot's of spice, protein, carbs, and fat. Similar to Italian in that aspect.

Spicy food is great for your metabolism!

First of all avoid the chips and dip. Don't touch either.

Guacamole is a killer in disguise. 

Stay away from the Sour Cream, and all the added Cheese they put on everything.

Did I mention stay away from the endless chips.

Chicken and Steak Fajitas are great! That's always what I order.

Always choose black beans.

Chipotle typically has some healthy choices.

MIDDLE EASTERN:

Mansaf is a Jordanian dish that is made up of lean lamb, whey, and rice. Covered with flat bread and almonds. 

High protein, slow carbs, makes for a great dish for those that exercise often.

Maklooba is also a popular dish in Jordan, and Palestine as well. 

Chicken, Rice, lot's of veggetbles, and typically served with a salad.

Lean and full of protein.

Tabouleh is an unbelievably popular salad from Lebanon. 

Wheat, chopped mint and parsley, tomatoes, onions, olive oil, cucumber, and lemon juice.

Filling, low in calories, high in vitamins, fiber, and minerals.

Also, in case it interests you, it tastes great.

Kebab for those that don't know is just roasted meat with tomatoes and onions. 

You can add flat bread for carbs. 

Can't go wrong with this.

FAST FOOD

Wendy's 

Get the Grilled Chicken Wrap or Sandwich. If you're sick of poultry and have to have a hamburger the Jr. Cheeseburgers are actually very low calorie options.

Also Chili and Mandarin Chicken or Chicken Caeser Salad's are good options.

If have to have a snack, get the small frosty. NOT THE TWISTED ONE.

Do you want fries with that? NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

Burger King

Breakfast get the Croissan Wich Egg and Cheese or BK Breakfast Shots.

For lunch get the Whopper Jr.(see a theme here), Veggie Burger, or Tendergrill WITHOUT MAYO or 4 piece Tenders (though lower in protein) or the Tendergrill Chicken Salad.

McDonalds for breakfast you can have the Egg McMuffin (which is what I had for breakfast a week ago at the airport), English muffin, or Sausage Burrito.

For Lunch you can have a PLAIN hamburger (weirdly is how I already ordered it as a kid).

For salads you can order the Premium Southwest or Caeser Grilled Chicken Salad. You can order it Crispy but will be higher in fat, calories, and carbs. But not horrible.

Desert you ask? Kiddie Cone is your best option. 

TACO BELL won't be so much of a TACO HELL if you follow these rulues

Fresco Fajita Burrito Supreme-chicken or the heavier Grilled Stuffed Steak Soft Taco.

DON'T TOUCH THEIR SALADS.

Soft Taco Supreme and Gordita Chicken Supreme.

Fiesta Chicken Burrito is the only burrito I can reccomend unless you do weekly Iron Man competitions.

Lastly Dessert. Cinnimon Twists can't be missed.

SUBWAY

Mini Subs are great for obviously being lower in calories.

Ham Mini Sub, Roast Beef Mini Sub, Turkey Breast Mini Sub. NO TUNA, too much Mayo.

Those there 6 Inch with 6 grams of fat or less MENU

12 Inch will be double whatever the 6 inch is. So you're looking around 600 Calories as well as a much higher carb count.

Only Breakfast I can reccomend is the Ham and Cheese.

Roasted Chicken Noodle, Chicken with White and Rice Noodles, Ministrone Soup.

No Dessert for You.

Dairy Queen

Don't ever eat breakfast there, but I doubt anyone thinks DQ for Breakfast.

If you have to get a Pancake Platter with Ham.

Grilled Chicken Wrap is great. Again if you're tired of chicken, you can get an original hamburger. Won't be as healthy though.

DESSERT is what they're known for, but that's all the more reason to stay away from it.

All I can reccomend is the DQ-Fudge bar WITHOUT SUGAR.

Possibly a small vanilla cone, but will be much higher in calories.

CHICK FIL-A

Breakfast get the Chicken Mini's

Chargrilled Chicken Sandwich is the best option all around.

Nuggets aren't bad but much higher in fat in calories.

Chargrilled Chicken Salad, or Chicken and Fruit Sald, and the Southwest Chargrilled Chicken Salad are all good in the hood.

Spicy Chicken Cool Wrap is decent.

Hearty Breast of Chicken is soup is good for a side item.

And for Dessert, Icedream may have a corny name but is actually not that bad as far as healthy desserts go.

ARBYS

Ham and Swiss Melt

Regular Popcorn Chicken

Roasted Chicken Fillet Sandwich

Chopped Turkey Club Salad

KFC

Roasted Chicken Caeser or BLT Salad WITHOUT Dressing and Crutons

Chicken Breast without Skin and Breading

Grilled Chicken Breast

And lastly Strips

Carls JR

All I can really reccomend is the charbroilded chicken sandwich.

RECIPE TIME:

Pumpkin pancakes without guilt. Made with almond meal and eggs.

Get great taste without ruining your waistline.

Servings: 5

You need…

• 4 large eggs 
• 3/4 cup egg whites 
• 1 can of pumpkin 
• 1 cup almond meal 
• 1 teaspoon baking powder 
• 1 teaspoon vanilla extract 
• dash of nutmeg 
• 1 teaspoon ground cinnamon 
• cooking spray 

1. In a medium bowl, mix all of the ingredients together. 
2. Heat pancake griddle to medium heat and coat with cooking spray. 
3. Cook each side about 3 minutes until brown, then flip and cook remaining side. 

Nutrition: One serving: 255 calories, 15g fat, 112mg sodium, 

11g carbohydrate, 5g fiber, and 19g protein. 

Spread the word if you want. You can  forward this newsletter to your friends, family and co-workers...unless you want them not be as in shape as you.



This is Steven Farmer of Austin F.I.T. signing out.
www.atxfitbootcamp.com