Post-Workout Nutrition Your Body Craves

<b>Eat quality nutrition to fuel your workouts and daily lifestyle activity. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">What you eat matters</a> big-time.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1NTnhe2bKU3tjG6Jz8qNmh5QWCxUNDBMq4xui1NUP4zo0bmVj2ulO1P-w0NNw_nCM_N443UdA17br1l0maiZeJ7OSxIsDGM6BL5EPPZUAunofsp84zoHKbUcB68zu_q2jD_BG5wfXp3aX/s1600/smoothie+post+workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1NTnhe2bKU3tjG6Jz8qNmh5QWCxUNDBMq4xui1NUP4zo0bmVj2ulO1P-w0NNw_nCM_N443UdA17br1l0maiZeJ7OSxIsDGM6BL5EPPZUAunofsp84zoHKbUcB68zu_q2jD_BG5wfXp3aX/s400/smoothie+post+workout.jpg" /></a></div><br /><b>You have to eat enough of the right foods, all the time, for your body to work properly---whether exercising, working, walking or just plain living. Keeping your body in an anabolic state all the time aids your metabolism, muscle-building, body repair and overall long-term health.</b><br /><br />Junk food like chips, pastries, candy, donuts and sodas aren't nutritious and have loads of calories. They also have you wanting to eat more in just a short time. Control your eating with a sound nutrition plan.<br /><br /><strong>Hopefully, your nutrition plan includes <a href="http://sportsfitnesshut.blogspot.com/2012/04/how-much-protein-do-you-need-after.html#.UhKSttLVCuI">protein</a> with every meal.</strong> Eating complete proteins from sources like eggs, low-fat diary and fish gives your body a steady stream of protein throughout the day. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone, ghrelin, in check so your hunger doesn't spike so high. <br /><br />What about eating for your workouts? Do you know what you should eat before and after your workout? <br /><br /><strong>Post-workout nutrition is important to help your body recover from intense exercise (especially weight training).</strong> You don't need to eat immediately after your workout but there is a 30-45 minute window where replenishing your body's fuel will optimize your tissue's repair and growth. And, it will help you recover and get ready for your next workout.<br /><br /><b>How much do you eat? You cannot eat haphazardly and expect to reach your fat loss and weight loss goals. Research shows that people will underestimate the amount of calories they eat.</b> <br /><br />According to the True Results Health Honesty Survey, 46 percent of those surveyed are not honest with family members and 32 percent admit to lying to doctors. True Results is a team of leading weight loss experts based in Texas.<br /><br /><b>"Lying about your health and fitness, if even only a few times per year, can signify a fundamental issue in your ability to achieve your health goals," said Jessica Diaz, nutritionist and exercise physiologist for True Results.</b> "Numerous studies have shown, the key to achieving any health or fitness goal is support from those around you and that cannot happen if you're not honest with yourself or others." <br /><br /><b>If you need help remaking your food pantry.....</b><br /><br /><b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">The Fat-Burning Kitchen</a>, will show you how to totally makeover your kitchen pantry to make your body a fat-burning machine!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br /><br />

Post-Workout Nutrition Your Body Craves

Eat quality nutrition to fuel your workouts and daily lifestyle activity. What you eat matters big-time. You have to eat enough of the r...

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Are Whole Eggs or Egg Whites Better for You?

<div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist<br />Author, <strong><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" style="color: #000099; cursor: pointer; text-decoration: none;" target="_blank">The Truth about 6-Pack Abs</a></strong></div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii9vz9QNsRH3jKD2rVM5mZu082Y7fNHBGH3CS8FpEvL-vMz_X-OAiLSEvnvC63TwGgNDA5QeYwXZEbPWXYmWhEDCKQPC8mvEZxM72YorDrj-vgXz0_n26lDHXMwNL-W7i7CB6bjR790zA9/s1600/eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii9vz9QNsRH3jKD2rVM5mZu082Y7fNHBGH3CS8FpEvL-vMz_X-OAiLSEvnvC63TwGgNDA5QeYwXZEbPWXYmWhEDCKQPC8mvEZxM72YorDrj-vgXz0_n26lDHXMwNL-W7i7CB6bjR790zA9/s320/eggs.jpg" width="320" /></a></div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;"><br /></div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this…</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">“because I thought the egg yolks were terrible for you…that’s where all the nasty fat and cholesterol is”.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">And I replied, “you mean that’s where all of the nutrition is!”</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">In fact, the egg whites are almost devoid of nutrition compared to the yolks.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">“But I heard that whole eggs will skyrocket my cholesterol through the roof”</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">No, this is FALSE!</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it’s internal production of cholesterol to balance things out.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">healthy whole eggsAnd here’s where it gets even more interesting…</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">And 3rd… high cholesterol is NOT a disease! Heart disease is a disease…but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">If you’re interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">But what about the extra calories in the yolks?</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Also, your normal supermarket eggs coming from mass factory farming just don’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It’s a DRASTIC difference in the nutrition that you get from the egg.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">So next time a health or fitness professional tells you that egg whites are superior (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk… If you want real taste and real health benefits, we’d all be better off eating ALL of our eggs with the yolks.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Another interesting study about eggs…</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Oh, one last thing I almost forgot… I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;">Enjoy your eggs and get a leaner body!</div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;"><strong>Mike Geary</strong><br />Certified Nutrition Specialist<br />Certified Personal Trainer<br /><strong>Author, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" style="color: #000099; cursor: pointer; text-decoration: none;" target="_blank">The Truth about 6-Pack Abs</a></strong><br /><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div></div><div style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 1.35em;"><br /></div>

Are Whole Eggs or Egg Whites Better for You?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist Author,  The Truth about 6-Pack Abs I was on a weekend trip with s...

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The Best Homemade Protein Bars

<b>Save your money buying fat-filled protein bars. Make your own protein bars that will help you build muscle and burn fat.</b><br /><br /><b>Check out this video:</b><br /><b><br /></b> <br /><div class="separator" style="clear: both; text-align: center;"><a href="http://healthhut.anacooking.hop.clickbank.net/?w=homemadebars" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqxv4w_glCeVZD6fFAkuqIVYb90_K0OP5H1UzfA4BUq46Hk_JDH7SdP9wQOc8RJnFDZJ7ZxgZUOUx5alSGqRHA3g0_OQ4RMuoB-Qm68JicGvWlgq3Fy2M_8-zW5U-hficw0DBL2q-553AG/s1600/protein+bars+video.jpg" /></a></div><br /><b><a href="http://healthhut.anacooking.hop.clickbank.net/?w=homemadebars" rel="nofollow" target="_blank">Protein bars</a> are great snacks, if you eat the right ones.  </b><b>Forget about the 100-calorie snack packs and sugary treats for snacks. They leave you unsatisfied, under-nourished and wanting to eat even more.</b><br /><br /><b>Eat the wrong snacks and it could blow a hole through your fat burning and weight loss goals. </b>Empty calories leave you, well, empty and looking for your next meal too soon.<br /><br /><b>You could be gaining weight because of your snacks between meals.</b> It doesn't have to be that way.<br /><br />What you eat for snacks can mean the difference between out-of-control weight gain or weight loss management/fat loss.<br /><br /><b>Snacks bridge the gap between meals and can help you eat less at regular mealtime.</b><br /><br /><b>Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy.</b> These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.<br /><br /><b>Up your <a href="http://healthhut.anacooking.hop.clickbank.net/?w=homemadebars" rel="nofollow" target="_blank">protein intake</a>!</b><br /><b><br /></b> <br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br /><br /><center></center>

The Best Homemade Protein Bars

Save your money buying fat-filled protein bars. Make your own protein bars that will help you build muscle and burn fat. Check out this vid...

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Smoothies for Meal Replacement, Workouts and Recovery

<b>Tired of deciding what to eat each day? Quick solution: smoothies.....<a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI">Smoothies</a> for meal replacement, workout performance or workout recovery are delicious, easy to prepare, hopefully healthy and cost effective. What else do you need?</b><br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUxCptpvEydlcFq0SuoKNvyZcmOd7foh1w_VwEXrly22RPNazokWFsgP2iL8RRjHhQTjaIfIwqgLN0aawkCuutcnk8GbWcD5CzGz3cOML1T6vNy1d1USkKzJNzlIHYGvSuDDWXhKri9cB_/s1600/smoothie+banana+split.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUxCptpvEydlcFq0SuoKNvyZcmOd7foh1w_VwEXrly22RPNazokWFsgP2iL8RRjHhQTjaIfIwqgLN0aawkCuutcnk8GbWcD5CzGz3cOML1T6vNy1d1USkKzJNzlIHYGvSuDDWXhKri9cB_/s320/smoothie+banana+split.jpg" /></a></center><br /><b>Smoothies for Meal Replacement</b><br /><br /><b>Eating every 3-4 hours will keep your energy up and metabolism active.</b> Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.<br /><br /><b>Whether you're on the run or eating breakfast or lunch, smoothies are a great choice. Hopefully, you will use <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">whole, natural foods</a> like fresh fruits, veggies, oats, nuts and Greek yogurt.</b> And, take advantage of healthy herbs and spices instead of using excess sugars and salt. Its easy to make meal replacement smoothies of 400-600 calories. All it takes is a little planning, which is the best way to stick with your meal plan anyway. <br /><br />If you plan your smoothies right, you will get the necessary protein, carbohydrates, healthy fats, vitamins and minerals you need during the day. <br /><br /><b>Here is a good smoothie you can eat just about any time of the day:</b><br /><br /><b>BLUEBERRY-BANANA SMOOTHIE</b> (good for energy, protein, antioxidants, pre- or post-workout)<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimwjTVdCPkfkWJiRMnisowmFJliZRXaYZYjfyvtCAcSmHnQ5iGowvHRRhmv1FpEVnhQMyAjpwwZJl26CQqNZMFB3FTqHmPjnBiPBL1ulJBDJQKgEi6iW4NJ0RHG0gH87BkUdEpR8Ol6Xqi/s1600/smoothie+blueberry+banana.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimwjTVdCPkfkWJiRMnisowmFJliZRXaYZYjfyvtCAcSmHnQ5iGowvHRRhmv1FpEVnhQMyAjpwwZJl26CQqNZMFB3FTqHmPjnBiPBL1ulJBDJQKgEi6iW4NJ0RHG0gH87BkUdEpR8Ol6Xqi/s320/smoothie+blueberry+banana.jpg" /></a></center><br />--1 banana<br />--handful of blueberries, frozen or fresh<br />--1 cup plain Greek yogurt<br />--handful of walnut or almond pieces <br /><br />If you want more protein, you can always add protein powder.<br /><br /><b>Smoothies for Workout Performance and Recovery</b><br /><br /><strong>Smoothies are ideal for pre- and post-workout nutrition. This will help you build more muscle mass. You have to eat enough of the right foods to rebuild your muscles bigger. Even if you gain weight, <a href="http://healthhut.mikegeary1.hop.clickbank.net/" rel="nofollow" target="_blank">you will be leaner</a> because muscle takes up less space than fat.</strong> <br /><br /><b>The rigors of weight training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better.</b> Protein consumption, in particular, is critical if you want to build muscle. <br /><br /><strong>1. Pre-workout nutrition should mainly include carbohydrates, a small amount of healthy fats and <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?s=&View=Item&Group=328&Keyword=&Product=1773" rel="nofollow" target="_blank">proteins.</a></strong> During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. <br /><br />Consuming a smoothie 1-2 hours before a workout will help build up your glycogen stores. When your glycogen stores are low, your performance will suffer.<br /><br /><strong>Research has shown the effectiveness of pre-workout protein drinks (such as whey and casein).</strong> Your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink. <br /><br /><strong>2. Post-workout nutrition is important to help your body recover from intense exercise.</strong> You don't need to eat immediately after your workout but there is a 30-45 minute window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. <br /><br /><b>The post-exercise meal should consist of carbohydrates, <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?s=&View=Item&Group=328&Keyword=&Product=1773" rel="nofollow" target="_blank">protein</a> and a small amount of healthy fats.</b> A smoothie is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need. Protein provides the main building blocks for your muscles. <br /><br /><strong>It is also important to drink enough water every day. Drink daily about a half an ounce of water for every pound of body weight (160 pound person would drink 80 ounces).</strong> Since your muscles are comprised of about 70% water, don't dehydrate yourself. During exercise, drink about a cup of water for every 15 minutes of exercise. For intense exercise lasting more than one hour, a sports drink with carbohydrate and protein is needed. <br /><br /><b>You can use healthy, delicious smoothies to help manage your weight.</b> Many times, you may be looking for healthy snacks or meal replacements to control your calories while maintaining your energy during the day. <br /><br /><b>It doesn't take many ingredients to make smoothies, so you will definitely save money. Download your FREE smoothies book below. There are over 100 recipes in the book!</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI">Download your free Smoothies Book now!</a></b><br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

Smoothies for Meal Replacement, Workouts and Recovery

Tired of deciding what to eat each day? Quick solution: smoothies..... Smoothies for meal replacement, workout performance or workout recov...

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Protein Counting – What is the Important Number?

<div class="MsoNormal"><span lang="EN-GB"><b>The goal of most exercise regimens and diets is to reduce fat while adding tone or muscle mass in body composition.</b> A part of dieting and most serious fitness routines is counting calories and grams. </span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">It can get far more in depth than that in tracking dietary intake with many choosing to separate saturated fats, sugars, and complex carbohydrates for starters; but calories, unsaturated fats, and proteins are important numbers for even casual fitness or health conscious individuals. The question is whether simply counting grams is of any real benefit.<o:p></o:p></span><br /><span lang="EN-GB"><br /></span><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCjPT8QpLP1oAN9nxcxQXunANwj_cNQ6oK4aUSTuVJ88poEK2HJajvyT64c5DgqzpsmpWBFvZ3iISyTQRHSP1THurPPWRTiC6IYaYMO8n-qH_cLhd4XwM4wUmcYK5cn7ecRWnHDb6iiZGW/s1600/eggs+and+salmon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCjPT8QpLP1oAN9nxcxQXunANwj_cNQ6oK4aUSTuVJ88poEK2HJajvyT64c5DgqzpsmpWBFvZ3iISyTQRHSP1THurPPWRTiC6IYaYMO8n-qH_cLhd4XwM4wUmcYK5cn7ecRWnHDb6iiZGW/s320/eggs+and+salmon.jpg" width="320" /></a></div><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;">What is the Goal?<o:p></o:p></span></b></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;"><br /></span></b></div><div class="MsoNormal"><span lang="EN-GB">If the goal is reduction of body fat percentage and weight associated with body fat percentage then reduction of calories through diet and burning of calories and fat with exercise are the primary methods. Since the goal is virtually never to reduce lean muscle mass, the counting of protein becomes a factor. </span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">Simply reducing intake of food completely (and therefore calories) without consideration of protein will put you at risk of catabolizing (breaking down) the lean muscle tissue as well as the stored fats. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;">Counting of Calories and Protein<o:p></o:p></span></b></div><div class="MsoNormal"><b><span lang="EN-GB" style="font-family: "Calibri Light"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-GB;"><br /></span></b></div><div class="MsoNormal"><span lang="EN-GB">A correct diet for weight loss or fat burning without loss of lean muscle will include a reduction in calories as well as maintaining protein intake. This is where the attention turns to the grams of protein in your daily diet. If your goal is to gain lean muscle mass, the protein counting becomes even more important. <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">In both instances, the ratio of calories and protein – or to be more precise the percentage of calories from protein is a more important number than actual grams of protein. You cannot effectively gain muscle mass without additional protein intake, and it is difficult to lose weight without a portion of it coming from breaking down muscles if you have inadequate protein intake. </span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">In both cases, you want a lower overall body fat percentage, so you do not want to simply eat protein if it means dramatically higher caloric intake from fats or other sources. <o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB">This leaves the number to be watched as a percentage of calories from protein. In dieting, to increase muscle mass and burn fat, a good goal is to get 35-40% of your calories from proteins. <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b><span lang="EN-GB">Calories from Proteins as a Percentage in Foods<o:p></o:p></span></b></div><div class="MsoNormal"><b><span lang="EN-GB"><br /></span></b></div><div class="ListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="font-family: Symbol; text-indent: -0.25in;">             </span><span style="text-indent: -0.25in;">Sirloin Steak     59%</span></div><div class="ListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span style="text-indent: -0.25in;">          Chicken Drumstick</span><span style="text-indent: -0.25in;">    </span><span style="text-indent: -0.25in;">51%</span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                    </span></span><!--[endif]--><span lang="EN-GB">Typical Ground Beef    23%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><!--[endif]--><span lang="EN-GB">Salmon   56%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><!--[endif]--><span lang="EN-GB">Eggs    34%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><!--[endif]--><span lang="EN-GB">Peanuts    18%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><!--[endif]--><span lang="EN-GB">Plain Non-fat Yogurt   43%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                   </span></span><!--[endif]--><span lang="EN-GB">Skim Milk    40%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                  </span></span><!--[endif]--><span lang="EN-GB">Whole Milk    21%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                  </span></span><!--[endif]--><a href="http://monstersupplements.com/store/product_list-sub_cat-71-asc-long_name-lang-1.html"><span lang="EN-GB">Whey Protein</span></a><span lang="EN-GB">    96%<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                  </span></span><!--[endif]--><span lang="EN-GB">Egg whites    95%<o:p></o:p></span></div><div class="ListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><span lang="EN-GB" style="font-family: Symbol; mso-ansi-language: EN-GB; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt;">                 </span></span><!--[endif]--><span lang="EN-GB">Chicken breast  80%   <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span lang="EN-GB">This sample listing gives an idea of good (and bad) ways of getting a higher percentage of your total calories from proteins. <o:p></o:p></span><br /><span lang="EN-GB"><br /></span><span lang="EN-GB"></span><br /><span lang="EN-GB"><b>Consistency is the key to building muscle mass and maintaining your lean and healthy body.</b></span><br /><span lang="EN-GB"><br /></span><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><span lang="EN-GB"><br /></span><span lang="EN-GB"><br /></span><span lang="EN-GB"><br /></span></div>

Protein Counting – What is the Important Number?

The goal of most exercise regimens and diets is to reduce fat while adding tone or muscle mass in body composition. A part of dieting and m...

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Top 10 Protein Sources other than Chicken

By <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?p=LowCarb" rel="nofollow" target="_blank">BioTrust</a><br /><br /><b>Tired of eating the same boring grilled chicken breasts day after day? Have no fear.....I'm going to share with you my top 10 protein sources (other than chicken) that are sure to add some much-needed variety in to your weekly meal plan.</b><br /><br /><b>Here they are, in no particular order:</b><br /><br />1. Eggs - Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals...and it has the benefit of making the egg taste mo' better.<br /><br />2. Shrimp - Grill 'em up, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.<br /><br />3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of uber-healthy omega-3 fatty acids.<br /><br />4. Greek Yogurt - Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia (my favorite non-calorie sweetener) if you'd like.<br /><br />5. Ground Turkey - Super lean and great for chili. Mmmmm chili. Make some. Eat some. Enjoy some.<br /><br />6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.<br /><br />7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.<br /><br />8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source in AMERICA (and probably every other part of the world as well). Low glycemic, crazy high in fiber. Add it to your turkey chili, or any other meal you want for that matter.<br /><br />9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch. KA-POW!<br /><br />10. Grass-fed Beef - Grass fed beef is rich in CLA, a special fat that has actually been shown to result in fat LOSS. Eat this...tastes great, great for your figure.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

Top 10 Protein Sources other than Chicken

By BioTrust Tired of eating the same boring grilled chicken breasts day after day? Have no fear.....I'm going to share with you my top 1...

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10 Changes To Your Diet That Will Instantly Make it 90% Better

By: <a href="http://www.carbrotationdiet.com/cbae/?a=ogYT8ooe8" rel="nofollow" target="_blank">Jayson Hunter</a>, RD, CSCS<br /><br /><b>Most individuals do not eat like they are supposed to. Out of those individuals, 95% of them don’t realize that by making 10 simple <a href="http://www.carbrotationdiet.com/cbae/?a=ogYT8ooe8" rel="nofollow" target="_blank">changes to their eating lifestyle</a> they can improve their diet by 90% along with improving their health and overall well-being.</b><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhuUisRZWH11jaSvhcuU9DjrWCy1KxM8cjbEdNT2KcYdxc6cqab3yPrOMdWxsQdBLXOqG-6oPOXatejt-Fkz8kMXsjD4h_gQOWjLM6GcIb-a3wk9K_APa14Pj8WYCMHoaT9-wNoncm7UI/s1600/healthy+food6.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhuUisRZWH11jaSvhcuU9DjrWCy1KxM8cjbEdNT2KcYdxc6cqab3yPrOMdWxsQdBLXOqG-6oPOXatejt-Fkz8kMXsjD4h_gQOWjLM6GcIb-a3wk9K_APa14Pj8WYCMHoaT9-wNoncm7UI/s320/healthy+food6.jpg" /></a><br /><br />Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer, healthier life.<br /><br /><b>Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.</b><br /><br /><b>1. Hydration: Is there a difference?</b><br /><br />Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.<br /><br /><b>2. Benefits of Fiber</b><br /><br />Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.<br /><br /><b>3. The Importance of Protein</b><br /><br />Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.<br /><br /><b>4. Frequent Meals: Why?</b><br /><br />Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.<br /><br /><b>5. What are Whole Foods?</b><br /><br />Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains. <br /><br />Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.<br /><br /><b>6. Healthy Fats: Yes, there are healthy fats</b><br /><br />Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.<br /><br /><b>7. Superfoods</b><br /><br />Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.<br /><br /><b>8. Fat</b><br /><br />Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.<br /><br /><b>9. Food Log: Yes, this is the most important step</b> <br /><br />Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.<br /><br /><b>10. Food Labels</b><br /><br />Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.<br /><br />If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.<br /><br />Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.<br /><br />You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.<br /><br /><b>About the Author:</b><br /><br /><a href="http://www.carbrotationdiet.com/cbae/?a=ogYT8ooe8" rel="nofollow" target="_blank">Jayson Hunter</a>, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines.<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

10 Changes To Your Diet That Will Instantly Make it 90% Better

By: Jayson Hunter , RD, CSCS Most individuals do not eat like they are supposed to. Out of those individuals, 95% of them don’t realize that...

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The Best Whey Protein

<b>Whey protein is one of the best proteins to eat before or after a strength workout because it is quickly digested. One of the best ways to use <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?s=&View=Item&Group=328&Keyword=&Product=1773" rel="nofollow" target="_blank">whey protein</a> is to include it in healthy, delicious smoothies.</b><br /><br /><img alt="Whey-protein-101" class="infographic" height="3767" src="http://www.buildhealthymuscle.com/wp-content/uploads/2012/10/Whey-Protein-101.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.298039) 1px 1px 2px 0px; -webkit-text-stroke-color: rgba(255, 255, 255, 0.00784314); -webkit-text-stroke-width: 1px; background-color: white; border: 5px solid rgb(245, 245, 245); box-shadow: rgba(0, 0, 0, 0.298039) 1px 1px 2px 0px; color: #555555; display: block; font-family: Arial, Helvetica, 'Helvetica Neue', Verdana, sans-serif; font-size: 13px; line-height: 18px; margin: 0px auto 20px; outline: 0px; padding: 0px; vertical-align: baseline;" title="" width="600" /><br /><div class="column-row" style="-webkit-text-stroke-color: rgba(255, 255, 255, 0.00784314); -webkit-text-stroke-width: 1px; background-color: white; border: 0px; color: #555555; font-family: Arial, Helvetica, 'Helvetica Neue', Verdana, sans-serif; font-size: 13px; line-height: 18px; margin: 0px 0px 18px -20px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline;"><div class="one-third column" style="border: 0px; display: inline; float: left; font-family: inherit; font-style: inherit; margin: 0px 0px 0px 20px; outline: 0px; padding: 0px; vertical-align: baseline; width: 300px;"> <em style="border: 0px; font-family: inherit; font-size: 14px; margin: 0px; outline: 0px; padding: 0px; text-align: center; vertical-align: baseline;">Source: <a href="http://www.buildhealthymuscle.com/the-best-whey-protein-story-ever-told/" rel="nofollow" style="border: 0px; color: #e34f31; font-family: inherit; font-style: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">Best Whey Protein Advices</a></em></div></div><br /><b>If you want over 120 delicious smoothie recipes, <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI">download your Free Smoothies book now!</a> You will also receive my Free download, "10 Tools to Help You Live Healthier!</b><br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

The Best Whey Protein

Whey protein is one of the best proteins to eat before or after a strength workout because it is quickly digested. One of the best ways to ...

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