Mandarin Orange Spark Fruit Dip

1- 8 ounce brick of 1/3 Less Fat Cream Cheese Softened
1- Tub fat free cool whip
2 scoops of Mandarin Orange Spark
2 scoops of Vanilla Muscle Gain
Fold together the cream cheese and fat free cool whip. Add the Mandarin Orange
Spark, and Vanilla Muscle Gain. Fold together and chill for 1 hour. Serve with fresh
fruit pieces of your choice.

8 Habits, 8 Weeks, 8% Body Fat Part 3

Part 3 of 8

Begin the Journey to Health Before the New Year
Read Part 1 (click here)
Read Part 2 (click here)

Week 3. Where are we? Christmas is just around the corner and holiday parties certainly abound. Stay on the path. If you can stick to the habits we’ve discussed thus far 70-80% of the time and begin to implement the next during this time of the year…you can do it ANY and all times of the year. Stay focused on the reality that what we are working toward are habits. Perfection will not occur and need not occur…especially at the get-go. Work at it. Screw up. Get back on the wagon and get the horses moving forward again.
Disclaimer: If you haven’t read and implement Parts 1 and 2, do it. A poorly executed plan will not allow you to hit 8% sooner (I know you were thinking about it, so we might as well admit it).

Reminders: Have you measured? Stick with Bodyfat and Circumference measurements (or how you’re fitting into your clothes). Weight is fine as an adjunct only. Does really give us a great picture of bodyfat loss since it’s such a fluctuating variable based too many other factors.

Weight may not change much but inches and bodyfat can still be lost.

Food Habit #3: Eat Fat, Carbohydrates and Protein Every Meal
There are many other perspectives on this issue. Some recommend eating all your carbs separate from you protein. Some recommend cutting out certain carbs (such as simple sugars in all forms). Some recommend cutting out certain macronutrients (usually carbohydrates) completely and perhaps for good.

Can’t agree with that. Don’t like it.

When working with a nutritionist or dietician, making some of these adjustments can be beneficial and fit well into an overall wellness program. However, when working on nutrition by oneself, I find this plan usually backfires. Aside from the fact that implementing healthy habits don’t really happen naturally or well in those types of plans, it’s often difficult to progress from a program like those (or many typical popularized diets) into a long-term, healthy nutrition plan. Why? Because all one is learned are quick weight loss techniques and not necessarily foundational weight management techniques. Forming those habits are not only beneficial but the KEY to long term success (which is really what we’re looking for). I submit to you that getting weight off fast and then gaining it back faster is probably not what you’re looking for. Am I right on that deal? Then the habits are what you need. And, it’s what most people lack or struggle with.

Finally, think back to the gas tank analogy we used last week. Now that you’ve got fuel available, the second part of the equation is making sure that you have the right fuel mixture. Anyone who’s familiar with cars will tell you the value of good, pure fuel and how important the correct mixture is. Same deal with recipes. Leave an ingredient out…problems. Makes a different food. Or…have the correct ingredients but incorrect amounts…problems. Perhaps the correct food but very different flavor.

-Helps you feel more satiated (full/satisfied) sooner and on less calories
(Sidenote: this is where “non-fat” foods fail)
No Fat + All Carbs = Eat Forever + Never Get Full (you know the rest)
-Get more nutrients in less food
-Metabolism/energy stay higher all day long
-No big energy dips or unnecessary energy surges (blood sugar stays better regulated)
-The Glycemic Index/Load response is lessened since Carbs are combined with other foods
-Easier to make better food choices
-Tougher to overeat

-Eat >10 grams Protein / <30>9 grams Fat…for EVERY meal and snack
-Begin to check food labels and utilize
For foods you are uncertain of, utilize or the USDA/ARS site to search the nutrients.
Another method you can utilize is the size of you hand. A palm-size circumference and thickness is about 20 grams. So, slight more for Carbs and at least half of that for Protein.
-Put food combinations together that will compliment one another and to give you this outcome (here are some examples)
*Half Turkey Sandwich (light “insides”)
*2 Eggs with Yolks + 1 slice whole grain bread (no butter)
*Light yogurt + 1 Tbsp. natural peanut butter
*“Open face” sandwich with meat, veggies, light mayo
*AdvoCare Meal Replacement Shake
*AdvoCare Bars (many varieties)
*1⁄2 Cup Brown Rice (cooked) + 3 oz. chicken
*1⁄2 Cup oatmeal (no milk, butter, or sugar) + 1 scoop of Muscle Gain Powder
*3 oz. tuna fish (no oil) + 6 small whole grain crackers
*3 oz. ground turkey meat + 1⁄2 cup whole grain pasta
*25 raw almonds + small piece of fruit
*3 oz. salmon
*1 Apple + 2 Tbsp. natural peanut butter
*3 oz chicken + 1⁄2 cup grapes
*2 hard boiled eggs + low-fat mayo + mustard + 1 piece whole grain bread

Carbohydrate Options
Broccoli, onions, chickpeas, peppers, lentils, whole wheat bread, long grain or brown rice, corn, sweet potatoes.
Protein Options
Grass-fed lean beef, skinless chicken breast, lean turkey, low fat Greek yogurt, salmon/tuna, mackerel/herring, free range omega-3 eggs, protein powder, skim milk edamame/tofu/miso.
Fat Options
Olives, virgin olive oil, fish oil supplements, avocados, flaxseed, almonds, cashews, sunflower seeds, natural peanut butter.
Plan ahead. Now that you’re in the habit of planning for snack, begin making the combination adjustments.

Supplement Habit #3: Advocare Bars or Muscle Gain Shake

One of the difficulties we currently find with our food choices is due to lives on the go. Though I

certainly don’t advocate busy lives (and would encourage most of us to slow down), the fact that they exist makes it tough to eat well throughout the day. Having some snacks on hand at all times that are going to positively contribute to balanced meals is a powerful and effective tool to long term weight management, high energy levels and long term health.

Lastly, having a product like Muscle Gain on hand can be a not only increase clean protein into your diet, but also be a great ingredient to foods (pancakes, waffles, muffins, smoothies, post-exercise shakes) you normally ingest by increasing the quality and balance of the food (see the Recipes section of the blog).

Example Day/Week 3
6:30am Slam/MNS Packet
7am 2 Eggs with Yolks + 1 slice whole grain bread (no butter)
Meal Replacment Shake w/MNS Packets
9am 1 Apple & 2 Tbsp. Natural Peanut Butter
Snack Bar
11:30am MNS Packets
12pm “Open face” sandwich with meat, veggies, light mayo
Meal Replacment Shake (only if not used for Bfast)
2pm 25 raw almonds & small piece of fruit
5pm Muscle Gain Shake blend with Banana and Ice (after workout)
7pm 3 oz. Ground Turkey Meat & 1⁄2 cup Whole Grain Pasta
Water Throughout!

*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):

1. 20% off all products for life with a membership
2. 25% off a $500+ order (and receive 25% off all future orders) (click here to begin)
3. 30% off a $1500+ order (and receive 30% off all future orders) (click here to begin)
4. 30% off a $3000+ order (and receive 40% off all future orders) BEST VALUE (click here to begin)

Donelly, Jenny. “Commit 2 Fit.” 2006.

October Special: Post Workout Recovery Shake

Buy 2 Boxes or 1 Canister, save 50% on a Box (click here)

What is Post-Workout Recovery?
Post-Workout Recovery is a great tasting, easy-to-make shake available in chocolate and vanilla flavors. With more than 30 vitamins, minerals and other nutrients that support your muscle’s metabolic processes, it is a great source for recovery and for minimizing muscle soreness. Post-Workout Recovery contains a combination of high-grade protein, glucose polymers and other carbohydrates to give the body energy and structural support.

Why Post-Workout Recovery?
One of the biggest challenges in exercise and workout is dealing with the exhaustion and soreness afterwards. Muscle recovery is a key factor in maintaining and improving an exercise or workout program. With Post-Workout Recovery, your body will recover more quickly, allowing you the ability to strengthen and improve how well and how often you exercise.

Who needs Post-Workout Recovery?
• Anyone who desires better muscle recovery
• People wanting to prevent or lessen muscle soreness
• Someone looking to restore energy supplies after physical activity
• People looking to enhance their current exercise/weightlifting program
• Anyone wanting to gain lean muscle mass

What are the benefits?
• Optimizes muscle recovery
• Minimizes muscle soreness
• Enhances physical performance and endurance
• Helps maintain and restore energy during and after physical activity
• Supplies essential components for muscle repair

Buy Post Workout Recovery Shake (click here)

Muscle Gain: July Product Savings

Are you getting in enough daily Protein?
General Recommendations range from .5 gram – 1.0 gram/pound of bodyweight (per day)

Click Here to Order

Great product to add needed (and sometimes tough to get) Protein to your daily nutrition.

Combine with fruit, milk, juice, Post Workout Recovery Shake, or just have plain for a snack or on-the-go-meal.

For more information about Muscle Gain (click here)

Offer valid July 1st – August 5th

Strawberry Peanut Butter Smoothie

3/4 cup frozen strawberries
1⁄2 c. crushed ice
1 cup water
2 tsp. natural peanut butter
2 scoops Vanilla Muscle Gain
1 tsp vanilla extract

Blend to desired texture and enjoy!

Nutrition Facts
Calories: 260
Fat: 8 g
Carbohydrates: 16 g
Dietary Fiber 3
Sugar 5.5
Protein: 29 g

For more information on Muscle Gain (click here)

Chocolate or Berry Pancakes: Higher-Protein Breakfast Option

1 (7 oz.) container Shake’n Pour pancake mix
1 (2.08 oz.) package AdvoCare Berry/Chocolate Meal Replacement Shake powder (can also substitute Vanilla MRS)
1 1/4 cup water

Add shake powder and water to pancake mix. Shake container as directed on pancake package. Prepare according to instructions. Makes 10 to 12 pancakes.

Nutrition Facts (Serving Size: 3 Pancakes)
Calories: 283
Fat: 5 g
Carbohydrates: 47 g
Dietary Fiber 2 g
Sugar 13 g
Sodium 737 mg
Protein: 13 g

For more information on Meal Replacement Shakes (click here)

Muscle Gain Blueberry Delight Snack

2 Scoops of Vanilla Muscle Gain
Mix with 4 oz of water (thick)
Pour over 1 cup of frozen blueberries
Add 1 tsp of Splenda or Stevia Sweetener (optional)

Nutrition Facts
Calories: 215
Fat: 2 g
Carbohydrate: 23 g
Dietary Fiber 4 g
Sugar 17 g
Pro: 26 g

For more information on Muscle Gain (click here)

How can I add protein to my diet in a healthy way?

There are actually quite a variety of ways in which to achieve this goal. As is the case with many nutrients, consuming proteins from a variety of sources ensures a more well rounded diet and helps to avoid long-term digestive and possible food sensitivity issues. With respect to food sources you can choose from chicken, turkey, ostrich, veal, pork, lamb, beef, fish, seafood, beans, nuts, peas, lentils, cheese, milk, eggs, soy products, whole grains, seeds, and more. A couple quick reference points here to consider. First, if you are choosing protein sources from animal products, do your best to choose lean or low fat sources. While there are many benefits animal sources may provide which plant sources may not, one must always be aware of getting in excessive amounts of fat calories from them. If plant sources are what you are looking for, something to keep in mind is that it is very difficult to find what are called “complete” proteins here. A complete protein is one that provides all of the essential amino acids (in other words, nutrients you must ingest since your body cannot manufacture them). Therefore, if the bulk of your proteins come from plant sources, you need eat sources that compliment one another in the amino acids they contain.

A final thought here is on going the supplement route. Is it worthwhile? Can you get good protein from supplementation? Let me put it this way: your number one goal should be to start with the best nutrition you can get from food. However, in today’s world that is not always as easy as it appears. Supplementation can be valuable additions to your daily intake if it is used as a way to “fill in the gaps” of what you have difficulty getting in with your foods. So, getting in some extra protein from a blended source (i.e. containing soy, whey, casein, milk, etc.) in a shake or snack bar can be a great option. One strong caution here: supplements are not currently well regulated by the FDA. What does that mean to you? In short, I don’t think the saying “you get what you pay for” is truer anywhere else than the supplement industry. Chances are, if you are paying bottom dollar for the big tub of protein you aren’t getting a quality product. In fact, you may not be getting what you paid for at all. Be careful. Do your research on the companies from which you purchase.

…One additional comment I will make here that was not in my original article. As I mentioned on the tail end, much of the supplement realms is left to the consumer to disseminate. With all that’s out there, this is a tough chore (at best). This is one reason I only consume and recommend Advocare supplementation to my clients, family, and friends. You can take whatever you want out there on the market. With what I’ve seen, tried, researched, and gotten (or not gotten) results with…Advocare’s Sci/Med board is the only one I’ll trust anymore. Also, in some recent research I’ve found that only 25% of the U.S. population gets approximately all the recommended nutrition from food sources alone. So, you tell me…are most people getting what they need through food? Supplementation makes a good argument here. Furthermore, I would venture to guess I am one of those that fits into that 25%…yet I have felt better, recovered quicker, avoided illness, and had more energy for the last 6 years I’ve supplemented with Advocare than ever before.

The choice is yours.

Written for SB Fitness Magazine (click here to visit site)

Prevail Conditioning