Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

5 egg whites
1/2 cup of mushrooms

3 oz. of cooked chicken breast

1/2 Roma tomato, diced

1/4 onion, diced

1/4 cup of feta cheese
1 tsp minced garlic
Italian seasoning

olive oil

Directions:

Step 1: Dice up the onion and tomato. Slice the mushrooms and shred the chicken breast. Put some olive oil in a pan and allow to get hot.

Step 2: Separate 5 egg whites from the yolks, place into a bowl and mix. Put the extra yolks in a container to save for baking purposes. Put the egg whites in the pan and allow to get semi-firm.

Step 3: On one half of the egg white mixture, put the shredded chicken, the diced tomato, feta cheese and other vegetables. Cover and put heat on medium low. Cook for 3 minutes. Once finished, flip the side with out the ingredients over the other side with a spatula. Use the spatula to slide the omelet onto a plate.

Nutrition Facts Italian Chicken Egg White Omelet Serving Size 6 ounces Amount Per Serving Calories 182.57 Calories from Fat  70 % Daily Value Total Fat 7.93g 12%    Saturated Fat 3.39g 17%    Trans Fat 0g Cholesterol 47.73mg 16% Sodium 330.07mg  14% Total Carbohydrate 3.98g 1%    Dietary Fiber 0.53g 2%    Sugars 2.53g Protein 22.01g  44% Vitamin A (IU) 219.07 4% Vitamin C 3.23mg 5% Calcium 104.71mg 10% Iron 0.5mg 3%

Glutes, Inner and Outer Thigh Workout

Hey guys here is a hips, glutes, inner and outer thigh workout. You will see that I like to train in a circuit. You get the benefits of building muscle and toning along with an intense cardio workout. First exercise is a Chair Squat with the Smith Machine. It will target your calves and hamstrings but the main focus is the glutes. Second exercise will be targeting your hips by doing a Cable Side Leg Lift. You are able to isolate the inner and outer thigh in this one by doing one leg at a time. Now on to Froggies. This exercise looks like a frog is swimming and it will sure get those glutes to burn. Another glute workout I have is a bridge with a single leg. This will target each glute muscle by doing one leg at a time. Now to finish off the circuit I use the Ladder for some cardio and a Rope Wave. The Ladder you will notice is used in Football training and gets your coordination working along with that heart rate to go up. The Rope Wave will also increase that heart rate and kick your endurance to another level. Hope you enjoy this workout.

Chicken and Broccoli Pasta

Chicken and Broccoli Pasta

Chicken and Broccoli Pasta

2 roasted or cooked chicken breast, shredded

2 cups of steamed broccoli florets

2 cups of whole wheat linguine or spaghetti pasta

1 cup of chicken broth

1 cup of steamed cauliflower, pureed
pinch of sea salt

olive oil

Directions:

Step 1: Roast or cook 2 chicken breast for about 15 min on each side. Cut up the head of broccoli into florets and steam for 10 minutes. Set a large pot on the stove to boil some water for the pasta.

Step 2: Once the water is boiling add some olive oil and pasta and cook for 13 minutes. Next, In another pot, boil some chicken broth and add the pureed cauliflower to thicken up the sauce.

Step 3: Shred the chicken, add all the other ingredients together in a bowl and serve

Nutrition Facts Roasted Chicken and Broccoli Pasta Serving Size 1 bowl
Amount Per Serving
Calories 189.07 Calories from Fat  30
% Daily Value
Total Fat 3.34g	5%
Saturated Fat 0.71g	4%
Trans Fat 0g
Cholesterol 36.55mg	12%
Sodium 100.65mg	4%
Total Carbohydrate 21.96g	7%
Dietary Fiber 4.85g	19%
Sugars 1.88g
Protein 19.2g	38%
Vitamin A (IU) 121.35	2%
Vitamin C 46.82mg	78%
Calcium 38.95mg	4%
Iron 1.69mg	9%

Winter Vegetables: Beets

Image Credits: www.organicfacts.net

Beets

One of my favorite vegetables is beets. As a child, I never tried them until I got into bodybuilding. The reason why is that I could not understand why the standard diets for competition only had: chicken, fish, broccoli, asparagus, sweet potatoes and rice. Why were these the only staples to diet down? Why are the other vegetables not included? So as I always do, I researched. The reason why most diets for bodybuilding only included these foods is because of "Bro Science" that had been passed down over the years from other prior bodybuilders. No one had never decided there has to be something better than only these foods. In addition, only eating these foods limits your sources of nutrition, vitamins and minerals. Your body needs a variety of vegetables in order to function properly. Especially, when you are under a highly restrictive diet and over training. 

Benefits of Beets

• Contains betaine, carotenoids, copper, dietary fiber, glycine, iron, lutein/zeaxanthin, magnesium, phosphorus, and vitamin C. It is also a source of beneficial flavonoids called anthocyanins. They are low in calories, without cholesterol, however they do have the highest sugar content of all vegetables.
• Commonly used to aid treatment of anemia, cancer, constipation, dandruff, gallbladder disorders, indigestion, kidney disorders, heart diseases and piles. They also help to prevent macular degeneration, prevent cataracts, aid in skin care, improve blood circulation, and treat respiratory problems.
• Beets contain a rich amount of carbohydrates and provides energy for endurance sports.  It provides energy metabolism without any of the negative side effects like many other carbohydrate-heavy foods. When the body has a sufficient amount of carbohydrates, it has enough fuel necessary for the body to function well. In addition, maintains the important metabolic reactions that keep your organ systems functioning efficiently.
• Caution: People with kidney or gallbladder problems should avoid beet because they could heighten the production of kidney and bladder stones.
• Source: https://www.organicfacts.net/health-benefits/vegetable/beets.html

Bicep Workout With Balance

Bosu Barbell Curls

Barbell Curl is the standard exercise for building strength and mass in the biceps. Adding a bosu makes it also include core and balance strengthening. It also helps avoid using your upper body to lift the weight making the exercise a lot more difficult than the standard. Make sure to keep your core tight as you balance on the bosu and lift the barbell up and down.

Swiss Ball One Arm Preacher Curl

One arm preacher curls is great to target the brachialis, which is the lower part of your bicep. However, adding a Swiss ball will make the exercise more difficult and add some core stabilization which will burn more calories. Make sure when executing this exercise you keep your core tight at all times so that you don't lose control of the ball. Place one of your arms on the ball with the back of the arm against the Swiss ball with dumbbell. Use the other arm as support or place around the front of the Swiss ball. Slowly, lower your arm with the dumbbell to about 90 degrees and curl it back to starting position. You don't want to go beyond this because you can hyper extend your shoulder which can lead to future injury. Repeat on the other arm.

Swiss Ball Dumbbell Lateral Side Curls

Great way to train the long head of the biceps with stabilization. Sit on the Swiss ball and keep your core engaged at all times. Grab your dumbbells and place your arms outside of your thighs with hands facing up. Lift the dumbbells up towards your the side of your shoulders and slowly bring them back to starting position.

Single leg wood chop

A balance variation of the standard wood chop exercise. Stand on one leg and shift your weight on that leg. Tighten up your core as you lift the other leg up. The leg you are standing on bring the dumbbell to the side of the thigh and lift the weight up in an angle above the opposite shoulder. Repeat on the other leg.

Herbs That Work Great With Beef

Beef Fajitas with Ranchero Beans and Mixed Greens Salad

B

• Basil
• Bay Leaves

C

• Caraway
• Cumin

F

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• Fenugreek

G

Image Credits: Organicfacts.net

• Garlic
• Ginger

M

• Majoram

O

• Onion
• Oregano

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P

• Parsley

R

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• Rosemary

Image Credits: Urbancultivator.net

S

• Sage
• Savory

T

• Taragon
• 
  
  
  

Close Grip Pulldown

Great exercise to target the primarily lats, the traps (middle and lower) and the biceps. Secondary, it uses the teres major, posterior deltoid and the pectoralis major. Many women are afraid to lift heavy for their upper body. However, developing your back create a v-taper making your waist appear smaller. It also increase your strength to later take on pull-ups and lift things easier around the house.

2014 NPC Nationals Team Universe 

Teneack New, Jersey

11th place Master Figure Category

Apple Cinnamon Pancakes

Breakfast

Apple Cinnamon Pancakes

1/2 cup of flour

1/2 cup of whole wheat flour

1/4 of organic sugar

1 tsp of baking powder

1/2 tsp of baking soda

1/4 tsp of sea salt

2 egg yolks (from saved yolks separated from whites)

1 1/4 cup of fat-free milk

2 tsp of olive oil

1 tsp of cinnamon

1 tsp of vanilla extract

1 cup of diced apple

Directions

Step 1: Mix all the dry ingredients in a medium size bowl and set to the side. In a separate bowl, combine egg, buttermilk, oil and vanilla. In a separate bowl, combine the milk, yolks, vanilla extract, and olive oil. Mix together the dry and wet ingredients and then stir in the diced apple.

Step 2: Add some olive oil to a pan and allow to get hot. Put 3 tablespoons of the pancake mixture in the hot pan and cook for 3 minutes on both sides.

These pancakes can be eaten by themselves or with sugar-free syrup.

Nutrition Facts Apple Cinnamon Pancakes Serving Size 1 piece Amount Per Serving Calories 83.69 Calories from Fat  15 % Daily Value Total Fat 1.8g 3%    Saturated Fat 0.37g 2%    Trans Fat 0g Cholesterol 35.96mg 12% Sodium 167.58mg  7% Total Carbohydrate 14.09g 5%    Dietary Fiber 1.62g 6%    Sugars 5.1g Protein 2.64g  5% Vitamin A (IU) 106.53 2% Vitamin C 0.46mg 1% Calcium 50.81mg 5% Iron 0.45mg 2%

Natural Fatburners

Protein Powder

• Soy Protein: Not usually known as a fat-burner, but does enhance fat loss in female athletes. Soy protein contains peptides that makes your brain keep you resting metabolism rate up. A higher RMR results in more calories burned at a resting rate. 20 g of soy protein is adequate enough to see the benefits in women. Mix half soy protein 10 - 20 g) and half whey (10 - 20 g) on workout days. 

Too much muscle gains that I broke the top on my tumbler!

• Whey Protein: It is noted as the best source of protein out of all other supplemental protein powders. Reduces inflammation (soreness or chronic) and lowers cholesterol levels (blood fats). Whey protein helps you burn fat by suppressing the appetite which leads to a reduction of your caloric intake. It also boots you metabolism and maintains muscle mass while loosing fat. 25 to 30 g is sufficient for women and 35 g to 50 g is sufficient dosage for men. However, this depends on weight and too much is useless. If you are lactose intolerant, then hydrolysate or isolate is a better choice for you. 

 CTD Sports Isolicious is one of my favorite protein powders!

• Casein Protein: Boosts metabolism, muscle growth and provides a high amount of leucine, which initiates muscle protein synthesis. This helps with fat loss because the more muscle you have the more calories you burn at rest. Because of it breaks down at a slow rate it prevents the body from feeding itself or being anti-catabolic. It contains all the amino acids the body needs and is known as a complete protein. 

Green Tea Extract

• Green tea contains EGCG (epigallocatechin gallate) a compound that gives it's fat burning qualities. EGCG prevents the breakdown of noreepinephrine, a neurohormone that boosts metabolic rate and fat-butning. Taking green tea extract is more potent than taking it by drinking tea. Take 500 - 1,000 mg of green tea extract standardized for EGCG 3 times daily before meals.Take before workouts to give you energy and fat burning boost during your session.

Image Credits: thourouglyreviewed.com

Caffeine

• The main way it works is by binding on fat cells that blocks the storage of dietary fat in the cells and enhances its release into circulation. Take 100 - 300 mg of caffeine in capsule form, one in the morning and before workouts. This will encourage fat burn, give a boost of energy and intensify workouts. 

Image Credits: dietspotlight.com

CLA

• Conjugated Linoleic Acid is a fatty acid found naturally in beef and dairy Linoleic acid is the most common Omega-6 fatty acid, found in large amounts in corn, safflower and sunflower oil It can also be found in smaller amounts in various other foods. Benefits includes reducing food intake, increasing fat burning, enhancing the breakdown of fat and reducing the production of it. It has also been shown to improve body composition, with a reduction in body fat and sometimes increases in muscle mass. Healthy doses range from 3.2 to 6.4 grams per day.

Arginine

• Arginine is a nitric oxide (NO) booster that helps your training and recovery times. It is readily converted to NO in the body which may actually lead to fat loss. NO enhances lipolysis, the removal of fat from the fat cells. It also enhances growth hormone (GH) levels. GH is important for muscle growth and recovery, but also stimulates lipolysis. Take 3 - 5 g of arginine 30 - 60 min. preworkout and before bed for the best results

Capsaicin 

• It is the chemical in peppers that make them spicy and raises the levels of norepinephrine in which boost your metabolism and encourages fat loss. It also reduces hunger. Order spicy dishes or adding 1/4 teaspoon of red pepper flakes to your meals will boost your body's fat burning qualities. You can also buy capsaicin capsules of 40,000 - 80,000 Scovill thermal units per dose. Make sure to take before meals and not after. Otherwise, you might burp up heat. 

Image Credits: draxe.com

Carnitine 

• L-carnitine is an amino acid (a building block for proteins) that is naturally produced in the body and helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes. L-carnitine helps to transport fat, particularly long-chain fatty acids, into the mitochondria of cells. There is where the fat used as fuel to generate adenosine triphosphate, or ATP. L-carnitine does this cellular work both when you exercise and rest, but research confirms that it is most effective during intense exercise. Without this amino acid, most dietary fats can't get into the mitochondria and be burned for fuel. It is a serious medical condition for people with L-carnitine deficiency. It can lead to muscle weakness, stunted growth, an enlarged liver, and a number of other problems. L-carnitine is considered a "conditionally essential" nutrient which means that your body produces it. However, if it doesn't produce enough, it can serious impact on your health.

Raspberry ketones

• Found in red raspberries and has the similar effects like capsaicin without the spiciness. They boost metabolism in which enhances your body's fat burning qualities. Try out 100 - 200 mg 2 times day before meals. 

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Sources: WebMD, Muscle & Fitness for Her, Healthline & Bodybuilding.com