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Macros Are Not Enough

Micronutrients are different from macronutrients (like carbohydrates, protein and fat) because they are necessary only in very tiny amounts. Nevertheless, micronutrients are essential for good health, and micronutrient deficiencies can cause serious health problems. Micronutrients include such dietary minerals as zinc and iodine, and they are necessary for the healthy functioning of all your body's systems, from bone growth to brain function.

What Micronutrients are and Their Role in Your Health

Micronutrients are what are commonly referred to as "vitamins and minerals." Micronutrients include such minerals as flouride, selenium, sodium, iodine, copper and zinc. They also include vitamins such as vitamin C, A, D, E and K, as well as the B-complex vitamins.

As mentioned, micronutrients are different from the macronutrients protein, carbohydrate and fat, and micronutrients are called "micro"-nutrients because your body needs only very small quantities of them for survival. However, if your body doesn't get the small quantities of micronutrients that it needs, serious health problems can result.

Micronutrients are vital to the proper functioning of all of your body's systems. Sodium, for instance, is responsible for maintaining the proper fluid balance in your body; it helps fluids pass through cell walls and helps regulate appropriate pH levels in your blood. Here are some of the ways that other micronutrients help maintain your body's systems:

Manganese promotes bone formation and energy production, and helps your body metabolize the macronutrients, protein, carbohydrate and fat.
Magnesium helps your heart maintain its normal rhythm. It helps your body convert glucose (blood sugar) into energy, and it is necessary for the metabolization of the micronutrients calcium and vitamin C.
Iron helps your body produce red blood cells and lymphocytes.
Iodine helps your thyroid gland develop and function. It helps your body to metabolize fats, and promotes energy production and growth.
Chloride helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH.
Getting Enough Vitamins and Minerals in Your Diet

Getting enough micronutrients in your diet isn't hard. Eat a balanced diet including plenty of nuts, whole grains and green leafy vegetables. Eat plenty of colorful fruits and vegetables, like red cherries, purple grapes, yellow bananas and orange carrots. The more colorful your diet, the better.

It's easy to include more fruits and vegetables in your diet. Eat fruit salads for dessert instead of sweets. Prepare your own homemade soups and salads, and include two or more vegetable side dishes with each meal.

Common Micronutrient Deficiency Disorders

Micronutrient deficiency can lead to some serious health problems. The World Health Organization feels that micronutrient deficiency presents a huge threat to the health of the world's population. Some common micronutrient deficiencies include iodine deficiency, vitamin A deficiency and iron deficiency.

Iodine deficiency is the world's foremost cause of brain damage. Iodine deficiency during pregnancy can result in stillbirth, miscarriage and irreversible mental retardation. Fortunately, it's easily prevented by the use of iodized salt.

Vitamin A deficiency is a leading cause of blindness in children; in pregnant women it can cause night blindness and increases maternal mortality rates.

Iron deficiency is the most common deficiency in the world, and the only one prevalent in developed countries. Over 30% of the world's population suffers from iron deficiency anemia.

Ingest the proper amount of micronutrients to ensure optimal health and prevent deficiency disorders!

Hypertrophy

Ever heard of fitness aficionados talk about muscle atrophy? While most of us are familiar with the topic, its antagonist, Hypertrophy should also get some conversation time. Here is a partial transcript from a university study on hypertrophy by Lisa Miklush.

Hypertrophy is one of the ways cells grow to adapt to changes in their environment, and it can be both a good and a bad thing. In this lesson, learn about the types of hypertrophy, their causes, signs, symptoms, and treatments.
Definition of Hypertrophy
Hypertrophy is a term used to describe one of the ways cells—those tiny units that do important work in our bodies—adapt to environmental changes. Environmental changes can be things like hormonal stimulation, inflammation, or an increased workload.
Healthy cells keep us alive and fit. In order for our cells to stay healthy, the environment in which they live needs to be healthy, and the work they are expected to do needs to stay within normal limits. If there is a significant change in the environment, the cells will try to adapt to the situation so they can keep on working. One of the methods that cells use to adapt is by the process of hypertrophy.
Pictured here are five healthy cells of normal size, and below them are those same cells after they have changed into bigger cells.

The bigger cells have become hypertrophied. If a cell increases in size beyond what is normal for that cell, then we can say that cell has undergone the process of hypertrophy. Whenever you see hyper in a word, think of the words 'excessive' or 'above'. Put this together with troph, which refers to stimulation from nutrition, hormones, or other growth factors, and you'll understand why hypertrophy refers to a cell that has grown bigger than normal.
Also, remember that cells have tiny organelles inside them that are the cell's internal machinery. As the cell grows in size, some of these organelles will increase in number in order to support the activities of the larger cell. For example, mitochondria, the cellular power generators, will increase in number to provide enough energy for the larger cell. The endoplasmic reticulum will increase to support the manufacturing processes of the cell, and proteins in the plasma membrane will increase in number as the cell hypertrophies.
The Good and Bad of Hypertrophy
Hypertrophy can be good or bad. Good types of hypertrophy are referred to as physiologic hypertrophy, and bad types of hypertrophy are referred to as pathologic hypertrophy. Hypertrophy can happen to many different types of cells throughout the body. So, what kinds of situations can cause cells—and, therefore, the organs and tissues that are made up of those cells—to undergo the process of hypertrophy? And, how can we tell if the hypertrophy is physiologic or pathologic? To find out, let's look at some examples.
Physiologic Hypertrophy
Let's say you want to build your biceps muscles in your arms and increase your muscle strength. To accomplish this, you begin a weight lifting program, and after several weeks, your bicep muscles are larger, and you are a lot stronger than you used to be. What happened? The weight lifting caused an increased workload on your muscles, and this stimulated the cells to adapt by getting bigger. This kind of hypertrophy is a normal, expected type of cellular adaptation to the increased workload. This normal type of hypertrophy is an example of physiologic hypertrophy. The physiologic hypertrophy of your biceps is characterized by normal structural changes of the muscle and enhanced strength and function.
Physiologic hypertrophy can also occur in the heart. The heart is a muscle, and it can also undergo hypertrophy when its workload is increased. Physiologic hypertrophy of the heart can occur in elite athletes, who participate in high-intensity training on a regular basis. In the case of the athlete, hypertrophy of the individual cells results in increased muscle mass, enhanced cardiac function, and greater endurance.

Lisa teaches pathophysiology and pharmacology in baccalaureate and graduate nursing programs and has a PhD in nursing.

Complete Protein

Not all proteins are created equal. I always have people coming up to me asking what brand of protein powder they should buy or what types of foods they should get for protein; here is the thing, whether supplementing protein or dieting with protein, the best proteins to get are proteins with an adequate proportion of the 9 essential amino acids. Some incomplete proteins may actually have all amino acids but complete proteins have the correct proportion of the essential amino acids making them superior in diet. The following are the 9 essential amino acids and their mg/g ratio:


You can get whatever brand of protein powder you choose but just because you have a protein shake doesn't mean your body is processing this protein; does not mean you are actually getting the protein into your cells. And if you are not doing so tell me what is the point? Better off using a tried and tested source than an economy source that doesn't actually give you what you are supposed to be getting. If you want a source of complete protein go to my site and browse:
Essential Amino Acid mg/g of Protein
Tryptophon 7
Threonine 27
Isoleucine 25
Leucin 55
Lycine 51
Methionine+Cystine 25
Phenylalanine+Tyrosine 47
Valine 32
Histidine 18                          

Balanced Nutrition

   Get ready to get your mind blown. Are you ready? Ok, here goes. Losing weight is not necessarily a good thing. Really? Yes really. Many people's concept of fitness is obsessively centered around losing weight. Consequently many diets are also obsessing over this frantic trend. And so you see and hear strange arguments over the malnutrition of milk or the unhealthy nutrients in whole wheat. People start trying to tell you that orange juice is bad for you because it has too much sugar. Wait but chocolate milk isn't?
   Stop! Take a minute and relax. Losing weight is trendy. In many cases it is needed. But losing weight is not the solitary platform of health. Instead of basing your nutrition needs based on weight loss, base it on your lifestyle. Undoubtedly our nation is in the midst of an obscene obesity epidemic, the likes of which no other nation or generation has ever witnessed or imagined possible.
    But most people who recognize that they fall into the obese category fail to change their reality because they focus on the trend (losing weight). Rather than the catalyst (unbalanced lifestyle). And what is balance? Balance essentially engineers itself through consistent equilibrium. Your lifestyle doesn't need a makeover. It simply needs calibration. So what does a balanced nutrition plan look like?
   Well first off let's assert the obvious; no two people are alike. Prescribing the right amounts of nutrition and daily exercise has as much to do with gender, age, health history, fitness level, fitness goals as it does the individual's level of commitment.
   But if there are four basic nutrition needs as stated in our previous article, knowing the correct amounts of each will go a long way in customizing a plan for you the individual. Let's start with fat and end with water. We will cover the rest next week. Fat is not a bad thing. Low fat foods and snacks don't amount to a hill of beans when it comes to eating healthy. Dietary fats, in fact, absorb key nutrients that your body needs to function properly and efficiently. Monounsaturated fats, polyunsaturated fats are considered dietary fats; essentially assisting the cells to function properly.
   For example, polyunsaturated fats such as omega 3 are necessary because the body does not naturally produce these fats. They are only obtained through diet. They are important for visual and mental function and development. If your cellular membranes do not have sufficient fat coating they cannot properly protect the cell interior from hostile environments meaning your cells will not develop properly. Thus, dietary fat is good. Moving on,
  The average human is 70% water. That is over 70% of your physical identity belongs to water. Without it your organs fail, your neurons become inefficient, no longer transmitting information properly and thus you are no longer a functioning human being. Water keeps your body in operation. The higher amounts of water you drink the more efficiently your body's organs operate. Your cells clearly communicate; hormones are fluidly transported. And when something is wrong your body more clearly identifies it and more adequately treats it. I encourage every adult to drink a gallon of water each day. It makes a difference in energy levels, stamina and productivity.
   These are two vital step is balanced nutrition. Next week we will discuss protein and carbohydrates.

Whole Foods vs Processed Foods

   I think sometimes we tend to overcomplicate things. We see all these different diets and we start to panic when we think ours isn't good enough. We watch shows like the Biggest Loser and get discouraged when we see these television personalities loosing 20- 30lbs in a week. We read about different fitness programs and wonder, why am I not doing that? I want to tell you all a secret. We all have different fitness levels, fitness goals and fitness attributes. But at its core, fitness is simply an extension of our health. Our health is the single greatest attribute we posses as human beings. That is why health insurance costs so much. It is why drug prescriptions are so expensive. Health is the abundance of our society. And lack of it is our destruction.
   Our personal health has no premium, no deductible, no copay. It is tax free, labor ready, and self regulated. But it requires awareness, the cultivation of good habits (we call this discipline). And yes a little bit of effort. It is our greatest asset as human beings and therefore can not afford to be abused.
   Fitness is not a luxury as some would propose. To the contrary, fitness is health management. It is a necessity. Fitness is not bikini model fashion. It is not Male Revue lava. Fitness is a personal choice to take control of your health. That being said let us focus on the basic element for our health, that being food.
   There are only two types of foods. For all the talk about saturated this, mono saturated that, triglycerides here, carbohydrates there; is whole wheat good or bad, as they say in Seinfeld (which by the way happens to be one of my favorite shows) yadayadayada. There are only two types of food that matter here; for this blog. They are whole foods and processed foods. Let's be clear, none of us eat processed or whole foods 100% of the time. That is not the goal here in either direction. Making the distinction will more clearly highlight where the danger lies as your health is concerned.
   I will make it simple for you; as I once read from a fellow fitness expert: processed foods are whatever foods you see playing in commercials on your television. Whole foods are whatever you are able to grow directly from the earth or can attributed directly from an animal. The key word in that last phrase is "directly" indirectly would mean fillers, and homogenized foods, ie the reason that turkey breast on the right is cheaper than the one on the left is because the one on the right is a turkey with pork homogenization. Be wary of ingredients and nutrition labels including things like monosodium glutamate (MSG), flavors, preservatives, hydrogenated oil, fillers, and artificial sweeteners.
   The cancer epidemic is a direct result of the mutated foods we have decided to put in our bodies. They are full of radiation, steroids, chemicals and preservatives. The less processed foods you eat, replaced with whole foods, the healthier your body will be because a natural body processes natural foods efficiently. It means more nutrients thus more sustenance.
   There are essentially four nutrients your body needs for sustenance: water, carbohydrates, fat, and protein. These are essential to proper health and health management. Why are these nutrients important? Follow our brief review: Carbohydrates are essentially glucose deposited into your bloodstream that you body interprets as energy. Natural or complex carbohydrates are found mostly in plants such as fruits, vegetables, grains, oats and beans. They are converted into glucose providing energy for the body’s cells, the brain, and red blood cells, or stored for future use in the liver, or in body fat.
   The difference between simple and complex carbs is found here: simple carbs are primarily stored in body fat. This lack of use simply creates more body fat. The growth of glucose in your fat cells creates a need and you begin to crave more simple carbs the more glucose your fat cells store. And so the cancerous cells grow in your body long before doctors are able to tell you they are there.    
   Fats are the most concentrated source of body energy. Recently, too much negative attention has been focused upon fats. Fats are not an enemy and are needed throughout life to support growth and provide energy. Unfortunately, consuming excessive amounts of fat can contribute to many  problems such as high cholesterol and elevated heart rate.
  Proteins are the building blocks making up body tissues, muscles, skin, and organs. When consumed, protein is broken down into amino acids providing the body with energy for various vital functions. Examples of good sources include meat, fish, eggs, beans, nuts, and seeds. Understand that the majority of health problems arise when you consume too much or too little of any nutrients. That is why a balanced diet (which we will get into next article) is so important. Consume a variety of foods to ensure you get a mix of nutrients. In summary, for a healthy well balanced diet make it a habit to choose unrefined whole foods such as fruits, vegetables, peas, beans, and whole-grains.
   Until next time be sure to subscribe to our blog and receive free article updates. Encourage your friends to come here for their daily wellness fix.

Failure

   It has never been something easy to admit. We set upon a course with all the vigor and passion in the world. As much talent as we can fathom and every intention of developing the skill sets necessary to see our journey extend even further than our minds can imagine. But somehow as events begin to take their course reality begins to take shape and it is not always the reality we envisioned for ourselves.
   If you are like me, this is a foreign concept. It is not a trifle we choose to deal with often. Yet it is true and becomes truer the more we seek to ignore it. This trifle I speak of is what we commonly refer to as failure.
   I want to write this blog posting, not in some long drawn out case for or against anything, but to simply state the known, and state it again so that it can be overcome. Fact: No one on this earth shares my passion for life. Perhaps this is why I so readily welcome death. Because death, much like failure is not the final resolution we tend to attribute our grandest ideas towards. Failure and death exist only as far as we allow them to exist in our minds and thoughts. In truth, they are merely the end of something. They only become the end of all if we do not have the courage and imagination to allow something grander to evolve because of it. Life exists because souls die and are reborn. And likewise copulation does not always lead to conception for very same reason. So the fact is that without death there would be no life. Similarly without failure there would be no resolve.
   Therefore failure is not the end, it is the beginning. Perhaps we misjudged certain conditions. You thought you would lose 30 pounds in 2 months because someone else did. When you failed, you did not reassess your goals and your lifestyle to reach them you simply quit. In this, failure has no explanation; failure is indeed failure. But not because something didn't work the way you thought it would. Rather because you gave up on yourself. Perhaps you did not fully evaluate your ability to cultivate the necessary skills of discipline and resolve. This and this alone is failure much like death is only death if we choose to mourn the life of the one we loved and do not live to make that life resonate for the eternity it was purposed to bring. For surely what happens after the illusion of finality; in death or failure, is what matters most. Life is meant to bring meaning to those we influence so that what happens afterwards is the true promise of it.
   Failure is not failure if you understand the tendencies which brought it into fruition. Make your new mission one of consternation and adjustment. I value your success and I can guarantee you that your failure is only an option because you imagined it. I challenge you to not turn from it but turn towards it and destroy it once and for all. This is Wellness and this is why we at Phenom Wellness Group, LLC are here. If you make your failure a habit this is not an inability to reach some illusive pinnacle of fitness, rather you have successfully identified a character flaw. Don't accept it, choose to overcome it. We at Phenom have clients who behave like hobbyists. Wellness cannot be a hobby, it must be a lifestyle. Conversely we have many more clients who treat their wellness as a lifestyle and I can tell you they are the wealthiest and satisfied individuals I have ever met. Continue to overcome your own weaknesses. If they were as insignificant as you suppose they would not be strong enough to manifest in physical form.
   This has less to do with "getting in shape", whatever that means, and more to do with realizing your true potential. And if you fail, it is only failure if you allow it. A healthier life is a happier life and failure does not exist in it.

Core exercise for the weekend:

What is your core? Often misunderstood, the best way to understand the core is that it is not a muscle group but a region of the body. Your core is where all the movements in your body originate. All functional body movements depend on your core. Core therefore is not synonymous with abs. Rather abdominal muscles are part of the core. I often refer to the core as the part of your body that ties your upper and lower body together. Your core is the connection between your lower back, hip flexors, obliques and lower abs. All these muscle groups working together include and make up your core. Without a strong core you will surely see your fitness progress plateau, I don't care how intense your exercises are. And without a strong core you will continue to have set backs. Below are some exercises Guaranteed to strengthen your core. Land Mines/ Deep Squat Land Mines/ Resistance Band Torso Twists: 6x25 each exercise. See how your core feels after that!

Create Your Own Boot Camp!

Jumprope (5 min)
Side lunges (2min)
Split Squats (2min)
Split Squats (switch legs- 2min)
Burpees 2min
Planks 2min
Leg Raises 2min
Rest (1:30min)

Repeat 3x.

   This is excellent cardiovascular exercise combined with awesome core and leg muscle toning. Use this 3x/wk and run 2x/wk one week and 3x/wk the next week. Alternate your running schedule every other week as such. Inbox or message me here for questions or details. DO NOT post questions on my page personal page.
   Understand, losing weight is not difficult. All you have to do is find the right diet. The difficult part is losing the right weight and being able to control the effort. That is, maximizing your real goals of not just losing weight but also creating muscle tone so that you are losing body fat as well. Your body cannot physically improve its structure until you put it through some form of physical duress. If you lack the initiative to do this, may I suggest you are not as serious about claiming your fitness goals as you claim to be; The only way to truly take command is with the correct diet fused with correct exercise. Stop trying to cut corners. Real results only happen when you approach a task the right way; that is with commitment, purpose and a sense of obligation and discipline to and for yourself. YES you do have the time, you just have to make it. NO you don't need a gym membership, you can do these at home. Refuse to succumb to excuses. Excuses are for people who lack a sense of integrity. Make a personal commitment to yourself and stand by it. See it through to the end! If you need guidance I am here!

Healthy Measures!

I don't know why but there is always a mystique around dieting, from the lie that you can eat whatever you want as long as you exercise, to the false perception that diets don't produce real results. The bottom line is your health is  the basis for any desired increase in fitness levels and if you are not eating correctly both your fitness and health will become victim to your lack of discipline. Below are some suggestions of healthy eating habits. Understand this is Not a nutrition plan as I only reserve those for my clients. But understand the principles of the foods included below and challenge yourself to a sincere nutritional outlook! Enjoy!

 

Monday

Breakfast
  • 1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced
  • 1 cup fat-free milk
Lunch
  • Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.
  • Pear
Dinner
  • Savory Asian Patty: Mix 1 pound ground turkey breast with 8 canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned brown rice vinegar, and 1/2 teaspoon Asian sesame oil.
  • 2 cups broccoli florets, steamed
  • 1 cup berries

Tuesday

Breakfast
  • One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.
  • 1/2 grapefruit sprinkled with 1 teaspoon brown sugar
Lunch
  • Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread.
  • 1 cup fat-free milk
Dinner
  • Spicy Chicken Olé: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.
  • Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.

Wednesday

Breakfast
  • Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon.
Lunch
  • Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar.
  • 6 ounces greek yogurt
  • 1 kiwifruit
Dinner
  • Chicken Breast: teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.


Breakfast
  • Boiled Eggs.
Lunch
  • Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.
  • 1/2 whole wheat pita
  • 6 ounces calcium-fortified orange juice
Dinner
  • Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked brown rice.

Friday

Breakfast
  • Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray.
  • Tangerine
Lunch
  • Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.
  • 1/2 grapefruit
Dinner
  • Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.
  • 1/4 cantaloupe wedge

Saturday

Breakfast
  • Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.
Lunch
  • Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.
  • 6 ounces greek yogurt with 1 tablespoon raisins
Dinner
  • Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.
  • Serve with 3/4 cup cooked brown rice.

Sunday

Breakfast
  • 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese
  • 1 slice toasted raisin bread, spread with 1 tablespoon apple butter
Lunch
  • Top 1 sweet potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 8 baby carrots
Dinner
  • Savory Veggie Burger (No Bread): In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.
  • 1 cup berries

Snacks

12 mini -flavor rice cakes
9 plain almonds
5 celery sticks
1 String cheese

Compound Body Exercises

Kettle Bell deadlifts x20. *Note: It is important to make sure the kettle bells you use are consistent with your weight and your fitness level.*
Bosu Ball Pushups x25
Pull Ups x12
Leg Raises x30
Crunches x30
Jumprope 1min
-Repeat circuit 4x
Finish w/ 30 min intense cardio. Any questions? Ask me here on my blog, on facebook or follow me on twitter: @JaredJBailey

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