I'll be the first one to admit...as a fitness competitor
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...
If you’re looking for a great way to start 
the 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....
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...
and 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...
EZ Whey ZERO CARB Cupcakes! 
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
s 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.
has 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...
anyone 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. Subscribe to RxMuscle on Youtube
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