MEAL IDEAS

I was going to send everyone a full Nutrition Guide this weekend but in the process of updating to Windows 7 I lost my Microsoft Word. But don't worry I recruited a fellow nerd to fix this problem, but in the meantime I've got something to hold you over.

MEAL IDEAS

Breakfast - 7:00am

Bowl of Oatmeal w/

Almonds

Tablespoon Flax Oil

Skim/Soy/Rice/ or Almond Milk

Snack #1 - 9:30am

Plain Greek Yogurt

(Fage) with honey and

almonds

Bottle of Water

Lunch - 12:00pm

Mixed Green Salad with

Grilled Chicken,

pineapple, and orange

slices

Bottle of Water

Snack #2 - 3:00pm

Bag of Homemade Trail

Mix (coconut, almonds,

Kashi Go Lean cereal,

walnuts, sprinkle a few

chocolate chips)

Dinner - 6:00pm

Grilled Chicken Breast

w/ roasted apple/onion

Mixed Grilled Veggies

Bottle of Water

Snack #3 - 9:00pm

Muscle Recovery Drink

(Prograde Strength

"Workout" Drink or EAS

Muscle Armor

recommended)

SNACK IDEA

Strawberry Salad

Ingredients

2 teaspoons strawberry jam (I use Simply Fruit)

1 tablespoon balsamic vinegar

3 tablespoons extra-virgin olive oil

Salt and pepper

Chopped romaine or other greens

Sliced strawberries

Crumbled goat cheese (or feta)

Chopped toasted walnuts

Wisk(first time I've ever used that word) together the jam, vinegar and oil. Season with salt and pepper. This amount of dressing is enough for 2 or 3 salads. Toss the greens, strawberries, crumbled cheese and walnuts with the dressing and enjoy.

It’s not strawberry shortcake but close.

FINAL THOUGHTS

Just because Summer is coming to an end doesn't mean it's time to slouch. Let's use this time to have the best Summer body of all time. Hell you might even start wearing tight sweaters to show off your body this Winter.

THIS BLOGS TIP

Don't workout too soon after eating. Try to eat at least 1 hour before working out. This will allow your muscles to receive the blood flow instead of your stomach

NEXT BLOG

Readers Choice.

Breaking Bad Breakfast

I pity the fool that eat's this!

Breakfast cereals are always said to be part of a complete breakfast. But what exactly is a complete breakfast?

Part of a complete breakfast...if you're a lumberjack in Saskatchewan.

Like every other meal you should get your protein, and your carbs. This is actually a great time to start focusing on getting your carbs, you'll be burning them off with all your activities and it'll help you with your energy.

Don't skimp on the protein either. Egg Whites are always an easy quick way to get your protein. Hate eggs or tired of them . Add Protein Powder or Almonds to your Oatmeal. Turkey Bacon is good as well.

Cereal is a great food if you eat the right kind. So many of them are so full of sugar you might as well be pouring skittles into a bowl of milk.

You want a cereal that has less than 12 grams of sugar per serving. One of the worst is Raisin Bran, and even worse is Raisin Bran Crunch with 20 grams of sugar per serving. Also, watch the serving size. Some may say only 5 grams of sugar, but the serving size is a tablespoon!

Good cereal would be Kashi Go Lean (not Go Lean Crunch) or Kashi Heart to Heart.

Just to let you know. Cereal, like bread, is a processed food. Which is why I don't eat cereal anymore. One of the toughest things I've ever given up. I've been eating cereal 2-3 times a day since before I had the ability to remember doing it. But to get down to the low single digit levels of body fat I had to make that sacrifice. You can still get into great shape eating cereal, but if you want to get to that perfect body you've been working for than trade the cereal for some Oatmeal.

As for milk, you want to keep it very low on fat and sugar. For you 2% and 1% people, quit putting one foot into the weight loss game, and take it all the way with Skim Milk. For those that aren't into pus and hormones(Cows Milk) and want an alternative there's Soy, Almond, Rice, and even Hemp Milk. All of these taste good but can have up to 7 grams of sugar per serving. I buy this kind of Soy Milk from HEB which has LESS THAN 1 GRAM OF SUGAR PER SERVING!

MEAL IDEA

A basic breakfast for me.

Egg White Omelette

Bowl of Oatmeal with Cinnamon and Pumpkin Pie Spice

IN CLOSING

That should be enough for now. As long as you eat properly, meet with me 2-3 times a week at the gym you'll be getting lean in no time. For those that want to accelerate their results, do 30-45 min. of cardio on your off days.

FINAL THOUGHTS: Everyone looks at how much fat is in something, but many people forget to look at sugar and sodium. Believe me, it adds up quick.

THIS BLOGS TIP: Before Breakfast drink 2 glasses of water. Everyone wakes up dehydrated from sleeping and it will help you reach your water drinking goal for the day.

NEXT BLOG: Readers Choice. Let me know.

Burn more calories

For those that want to earn some BONUS POINTS. I've got your homework assignment for you.

TOP 12

1. Take the stairs or escalator – but climb the stairs while you ride. You’ll get there faster and use your muscles while you’re at it. Just 5 minutes of stair climbing burns 144 calories.

If he can do it you can

2. Don't pile items on the stairs- so you can take them upstairs at once, take them one at a time.

Your leg workout for the day

3. When sitting around while waiting in a doctor’s office, drugstore, or airport, stay on your feet — standing burns 36 more calories per hour than sitting.

4. Rake leaves instead of using a leaf blower: You’ll burn 50 more calories every half hour.

Look how much fun you can be having!

5. Scrub your floors more often. Putting some elbow grease into cleaning floors is more intense than vacuuming — and it makes your floors look better as well.

6. Chew sugarless gum- Research has found that the action of jaw muscles alone burns about 11 calories an hour. So you're welcome for telling you that.

I still can't blow bubbles.

7. Wash your car by hand- instead of taking it through the automatic carwash(like me). You’ll burn an extra 280 calories in an hour.

Everyone washes cars their own way.

8. Play with kids: Random games of basketball, touch football, or tag — or just jumping rope or throwing a ball — will help you use energy and set a good example of active play for the children. Calories burned: 80 to 137 every 10 minutes.

Consider them your other trainers.

9. Walk the halls at work: When you're stuck for ideas at work, get up and walk the halls. Stand and stretch during phone calls. Twice a day, get up and walk to talk to a colleague instead of e-mailing.

Don't listen to him.

10. Get on the ball: Sit on a large stability or Swiss ball while checking e-mail in the evening. It's an easy way to engage all of your muscles for 15 to 20 minutes. Who knows, you might even be inspired to do a few stretches and crunches after you log off.

11. Prep yourself slim: Cooking is a great way to burn calories. Slicing, and Dicing and all that stuff. Because you're in charge of the ingredients, cook with metabolism-boosting ingredients like those from the Active Calorie Diet. Limit takeout and delivery to two meals a week, tops.

12. Play games on the Wii- You know how many nerds...I mean friends of mine stopped playing Wii because it was too exhausting for them. That's how many calories you can lose while still having fun. Get your kids on it too.

RECIPE FOR SUCCESS

Lunch Portion of Dinner Leftovers or Large Batch of Chili, Stew, etc.: A simple way to have a healthy lunch is to make an extra large dinner the night before. Purposefully make your dinner with an extra serving that you simply refrigerate. Come the next morning, you have a healthy lunch already made and packed!

Total Calories For Meal 3: 338

Another option is to make a large batch of chili or beef stew, which can provide you with several lunch servings throughout the week. This is a perfect meal to make on Sunday, providing you lunch for most of the work week!
Here is a delicious chili recipe that fits the bill nicely.

Ingredients:
• ~1.5 lbs of lean ground beef, grass-fed if possible
• 1 large onion, chopped
• 1 large green pepper, chopped
• 2 cans stewed tomatoes, 14oz each
• 1 can tomato sauce, 16oz
• 1 can light red kidney beans
• 1 can dark red kidney beans
• 1 can garbanzo beans
• 1 small can of corn
• 2 tbsp chili powder
• 2 tbsp extra virgin olive oil

Directions: Cook the beef, onion, and green pepper in a large skillet over medium heat with 2 tbsp extra virgin olive oil. In a large pot combine the tomatoes, tomato sauce, kidney beans, garbanzo beans, corn, and chili powder and cook over medium heat. Do not drain canned goods. Once the beef, onion, and green pepper mixture is thoroughly cooked, add to the large pot. Stir and simmer uncovered for 15 minutes.

Makes 5 servings for men, and up to 10 servings for women.

MEAL PLANS

Breackfast@8

Scrambled Egg Whites

w/Red Potatoes, Onions, Mushrooms, Veggie Cheese

Apple

Snack @10:30

Turkey Jerkey

Blueberries

Bottle of Water

Lunch@12

Tuna Wrap

Yogurt

Carrots

Final Thoughts:

Staying active can do so much more than one would think. Keep active with your daily chores and be a true multitasker.

This Blogs Tip:

Park further away from your destination. Not only will you burn more calories by walking more, you don't spend as much time looking for the perfect parking spot.

Next Blog:

Danger Foods.