Don't Skip Breakfast- get better results! Are you getting enough Protein in your diet?



One of the most important things you can do to fuel your body is
"Eat a full breakfast".
Wake up early enough to eat a full breakfast.


When you eat and what you eat can affect your performance and the way you feel while you're exercising.

Don't workout hungry. If you start exercising in an energy deficit, your body is likely to preserve fat and perform poorly.

If you are going to have a tough workout, drink juice, fruit, whole grain bread or pasta to take in some calories.

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.

Avoid going for long periods of time without eating.
 
Here is a list of foods that are high in protein-
▪ Skinless Turkey Breast – 94% protein
▪ Shrimp – 90% protein
▪ Red snapper – 87% protein
▪ Crab – 86% protein
▪ Halibut – 80% protein
▪ Beef sweetbreads – 77% protein
▪ Steamed clams – 73% protein
▪ Lean pork tenderloin – 72% protein
▪ Beef heart – 69% protein
▪ Broiled tuna – 68% protein
▪ Veal steak – 68% protein
▪ Sirloin beef steak – 65% protein
▪ Chicken livers – 65% protein
▪ Skinless chicken breasts – 63% protein
▪ Beef liver – 63% protein
▪ Lean beef flank steak – 62% protein
▪ Lean pork chops – 62% protein
▪ Mussels – 58% protein

Healthy snack ideas.


Berries, especially blueberries, made the list of more experts than any other food. Berries are loaded with phytonutrients, antioxidants and fiber, and are low in sugar. Mix a bowl of berries with a piece of string cheese for the perfect pre-workout snack. The string cheese has 8 grams of protein, some fat to keep hunger at bay and only about 80 calories. And it's an excellent source of calcium.



Turkey and grapes. It's a perfect match of protein, carbs and low calories to take the edge off your hunger and prime your exercise pump. Four small slices of deli-packaged turkey contain only 87 calories but give you more than 14 grams of protein, plus some of the cancer-fighting mineral selenium to boot. A cup of grapes adds some carbs to the mix together with all the health-giving phytochemicals grapes are known for. Go for fresh turkey whenever possible as the packaged kind is high in sodium and go for red or purple grapes as they have more antioxidants.

This is one of my favorite snacks, period.  I take some hearts of celery and fill in the groove with some organic almond butter or peanut butter. This snack really travels well in Tupperware and makes a terrific pre-workout snack. Why? The celery has fiber and nutrients (including calcium and vitamin A) 6 calories per medium stalk. The nut butter has protein and fat. The overall calories are low, and this really fills you up without slowing you down, providing great "slow-release" energy for a terrific workout.

Put apple with almonds. The apple is the perfect food for a pre-exercise snack. The sugar load is moderate, it contains valuable pectin fiber which slows the entrance of that sugar into the bloodstream, and it's a nutritional powerhouse containing vitamins, minerals and antioxidants. Combine it with about a dozen almonds, which add some fat and protein, to further slow the entrance of the sugar into the bloodstream for sustained energy, and keep hunger away.

Whey protein is my favorite kind of protein powder.  Not only is it extremely high-quality, bioavailable protein; it supports the immune system by providing the building blocks for glutathione, arguably the body's most important antioxidant. And studies indicate that whey protein may boost weight loss efforts. According to one French study, eating whey before exercise supports fat burning and may help with gaining or maintaining lean body mass. I suggest a whey protein shake made with either water alone or with frozen berries. The berries add fiber, nutrients and some extra carbohydrates, and make for a more delicious drink.

Try this awesome healthy snack, replace icecream with these healthier choices:
Freeze your grapes, blueberries, rasberries, sliced mango's they make a great healthy snack.

Power Fruits To Help You Power Through Your Fitness Workouts.

Try eating a Banana right before/during exercise.

Bananas have potassium and calcium, which increase muscle contraction and allow you to work harder/lift more.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.


Bananas also relieve cramps and will help you to be less sore.
Also, if you eat a small amount of parsley (yes parsley, the little green leaf) before your workout, it will aid in your potassium absorption ability, giving you am even better workout!

When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

"If you like to go for long runs"

Before you start eat some Blackberries!



This wonderful fruit not only has very powerful health benefits through its antioxidant content, but it also helps cure inflammation and promotes oxygen in the body.




When your running, you need oxygen, and wouldn't it be great if your body didn't get tired/inflamed halfway?

Blackberries are great for you,
and great for improving your workout regime!

Inflammation, silent killer. Learn how it can affect your health.

How do you know if you have inflammation?

11 symptoms associated with low-grade chronic inflammation.
• body aches and pains
• congestion
• frequent infections
• diarrhea
• dry eyes
• indigestion
• shortness of breath
• skin outbreaks
• swelling
• stiffness
• weight gain/obesity

One of the main reason you put on more weight when you are under  stress is due to a hormone in your body called cortisol.


Cortisol is released in much higher quantities than normal when you are stressed out, which increases your blood pressure and blood sugar level. This can be a major contributor to you gaining weight.


People who are stressed out are not likely to lose weight.  We  don't feel this inflammation yet it gradually damages the ability to gain energy from food consumed. Over time, the inflammation promotes diseases regarding the circulatory system and type 2 diabetes.

Inflammation makes people fat by eating creating wear on the cells causing the cells to become inflamed. When the cells are inflamed, they do not use insulin correctly resulting in weight gain and fat.

The body has natural enzymes that neutralize the free radicals, AGE’s, as well as other damaging substances in the body. The diet rich with processed food damages the body’s natural abilities to remove the hazardous substances leading to the inflammation of the cells and arterioles.

This makes the enzymes fight harder to remove the substances reducing the resistance levels of the body. The body becomes overwhelmed causing people to experience oxidative stress thus leading to the inflammation and weight gain.


To help reduce the possibilities of inflammation reduce the amounts of processed foods consumed. Increase the natural foods of vegetables, lean meats, and fruits. A healthy diet will reduce the changes of the inflammation and excessive weight gain. Diets rich in natural whole grains, fruits, and vegetables also helps to promote weight loss by removing the processed foods that lead the body to storing additional fat and other damaging substances.


Dozens of pharmaceutical drugs have been developed to override the inflammatory cascade, and many more are in the pipeline. NSAIDs (nonsteroidal anti-inflammatory drugs) like Motrin and Aleve disrupt the production of prostaglandins, which are needed to regulate inflammation, constrict or dilate vessels, and much more. Corticosteroids like prednisone, COX-2 inhibitors like Vioxx and Celebrex, and antihistamines each shut down a different inflammatory mechanism, leading to further long-term risks in the body.

The mangosteen fruit is a powerful natural anti inflammatory. A natural solution without negative side effects. Mangosteens are grown in Southeast Asia and have been used for centuries in healing.

Personally I drink Xango 3 times a day!  It's a powerful known anti inflammatory that got me off of ibrupofen a few years ago I won't go a day without it.  Xango is the only mangosteen juice on the market that uses the whole fruit puree, rind and pericarp of the mangosteen which has xanthones with science and research to back it up.  Learn more about Xango here.