OLYMPIA COVERAGE  |  ARNOLD COVERAGE  |      search-slim2

MPLOGONEWa

  

THE KITCHEN (Recipes and Eating Plans)

Healthy Pancakes

I'll be the first one to admit...as a fitness competitorhearty-pancakes-400x400 the same old foods just don't fly ALL the time. Now, don't get me wrong, I do like what I eat every day even though 99% of the time it's the same stuff over in over again, just slightly tweaked a bit here and there. Breakfast can be one of the most repetitive meals for me especially, reverting to the classic eggs and oatmeal, only putting hot sauce or sugar free ketchup on my eggs and cinnamon and maybe a small number of blueberries on my oatmeal. This does get pretty darn boring day in and day out...and sometimes it leaves me craving something like pancakes, but HEALTHY pancakes. So, therefore I leave you one of my favorite recipes that you can really play with to suit your favorite taste/flavor...

Read more...

Healthy Banana Split Breakfast Shake

If you’re looking for a great way to start shakesthe day while staying healthy, here you go! This shakes packs 480 nutritious calories. About 9 grams of healthy fats, 54 grams of carbs, and 47 grams of high quality protein. The protein includes 12 grams of a Tri-Sorb protein blend. It’s a unique blend of highly absorbable proteins. First is a non-GMO soy that has been processed to remove isoflavones that can impact estrogen. Soy is a complete protein, easily digested, and adequate consumption can help the body reduce cholesterol and c-reactive protein. Studies show that soy can build lean muscle as good, and in some studies better than whey proteins. We then use a whey concentrate, and the newest technology in whey hydrolysate. This is the most concentrated and 'clean' protein on the market today, and is very expensive. The key reason is it builds lean muscle. The FDA allows it to be called a 'fat loss accelerant' as a result the only protein that can use that claim....

Read more...

Sooooo it’s just chicken rice and veggies right?

In this article I want to share with you some tips3478639386_34b00c6ffc and secrets of what I eat and what I think is VERY important, as well as how to prepare it. I’m a very busy person and finding time to prepare each meal just isn’t in the cards. I’m sure most of you feel the same way. Over the years of eating right and helping others do the same I think a key component is sharing the easiest way to do so without sacrificing taste. Telling someone what to eat is pretty easy. Taking the time to share the best ways to prepare your food is an even bigger help...

Read more...

Preparing Food for Success

One of the biggest challenges in reaching your health crockpotand fitness goals is proper eating. Whether your goal is to lose weight, gain muscle, or just feel better you must have your proper nutrition in place. Having proper nutrition in place is takes planning and preparation. If we tried to eat healthy without having meals planned out and food prepared in advance we would fail. Cooking in bulk is the secret. Cooking in bulk is the best way to prepare food. Again if you tried to cook a chicken breast every time you needed to eat you would spend a lot of time cooking. So here are some great ways to prepare food to succeed...

Read more...

EZ Whey ZERO CARB Cupcakes!

Clean Eats That Taste Like Cheats

EZ Whey ZERO CARB Cupcakes! IMG_0765

By: Emily Zaler Author of The EZ Whey Cookbook

As Seen in Oxygen Magazine August 2011

EmilyZaler.com

EZ Whey Zero Carb Cupcakes

When you feel your sweet tooth kicking in, there is no better recipe to turn to than this. A zero carbohydrate cupcake seems almost too good to be true. However, by using this recipe, you can have your cupcake and eat it too!

Not to mention, this recipe is filled with benefits from the ingredients. High in fiber, antioxidants, and protein, and low in carbs and sugar, what more could you ask for in a cupcake?

3 Scoops Whey Protein

9 Egg Whites

3/4-Cup Pumpkin

6 Tablespoons Flaxseed

8 Packets Stevia

3 Tablespoon Unsweetened Dark Chocolate Cocoa Powder

2 Teaspoons Baking Powder

Pre-heat Oven to 350 degrees

Mix all ingredients together with an electric or hand mixer and then pour in to lined muffin tins.

Bake at 350 about 15 minutes or until cooked fully through. They will start to rise and firm at the top of the cupcake as they get done.

Top with All Natural Peanut Butter or Almond Butter (Optional, not included in macros below)

For the entire Recipe

(Makes 12 Cupcakes)

Calories: 703

Fat: 15 grams

Carbs:14 grams

Protein: 110 grams

Fiber 15 grams

Cholesterol: 3mg

Iron: 5.6 mg

Sodium 493 mg

Per Cupcake:

Cals: 58

Fat: 1.25 g

Carbs: 1 g

Protein: 9 g

Fiber 1.25 g

Cholesterol: 0.25 g

Iron: .46 g sodium: 41 g

To see the full EZ Whey Recipe feature, make sure to pick up the August issue of Oxygen Magazine, on stands NOW! Also check out EmilyZaler.com and TheEZWhey.com

IN THE KITCHEN: “DAIRY: Is it REALLY necessary?”

I don’t know about all of you, but when I wamilks younger we always had milk or some sort of dairy in the house. “Milk is good for bones and teeth etc etc” mom used to say. Well, as I’ve gotten older and wiser, milk, at least in my opinion has been WORSE for my body than good for it. Milk and dairy from my experience has caused me bloating and sometimes an upset stomach, along with an unnecessary amount of sugar or “lactose.” I still am amazed when talking to someone when they tell me what they are eating during the day and they are drinking tons of milk, wondering why they aren’t dropping a significant amount more weight than they have been. People are often so misconstrued about milk and how we need it to fight osteoporosis and have strong healthy bones. HERE’S SOME NEWS. Asian countries, who drink little to NO milk at all, have less osteoporosis rates than Americans who drink a TON of milk. Amazed? Don’t be. Asian countries load up on their green veggies like Kale, packing a ton of calcium and other nutrients that are much better than the ol’ milk and dairy. So to keep it simple, try making small changes in regards to dairy products. Your body and gut will thank you in the long run.

Eating Right Pre and Post

How we eat before and after a lift or strenuous workout imageshas a profound effect on the end result. Simply waking up and heading to the gym sans adequate grub could and probably will make your workout basically worthless. Our bodies need to be properly fueled and when and what to eat is an art and a science. Assuming we all know about complex versus simple carbs, proteins, and fats, let's take a moment to make certain that we are taking in the proper foods to prep for a hard lift. First off, I recommend a good complex carbohydrate rich meal the night before any large lift, especially legs. Due to the amount of energy required to digest complex carbs, eating pastas and rices the night before is an awesome way to get that full feeling the next morning and the energy built up to begin that lift. Otherwise, we wake up feeling empty and the time it takes for foods to kick in may be too late for your workout.  Eating brown rices, multi grain pasta, wheat bread, and even white rice (just contains more sugar), will prep your body for the morning lift. Then, once the athlete wakes up, some simpler sugars like a piece of fruit and and maybe some light carbs like a bowl of cereal is optimal. I, on occasion, will eat an English muffin with some natural peanut butter. Again, this can get tricky as the key to a good workout is to basically slow the digestive system down so energy can be put toward the workout. Warming up adequately also slows it down considerably...

Read more...

A Fishy Situation

In a fitness competitor, bodybuilder, or just tunaanyone involved in living a very health oriented lifestyle one thing is predominant in our daily diet…and that is protein. However, until recently, I didn’t know just how detrimental to muscle building one of the sources I was taking in could be.


Tuna, although a quick and simple and for a long time “effective” form of on the go protein when in a pinch, can actually be more harmful than helpful. There are different kinds of fish that feed off the bottom of the ocean, otherwise known as “bottom-feeders” that relatively should be avoided. These fish collect a lot of the harmful things lying on the ocean floor and remains in their gut, until we as humans consume them...

Read more...

Subscribe to RxMuscle on Youtube

 
 

Contributors

Stacey-mens-physique-banner
impact
ABFIT
tommurphytraining

Mens Physique Contributors

Stacey-mens-physique-banner impact ABFIT