Seasonings can add a lot of flavor to reduced-fat recipes.

Seasonings can add a lot of flavor to reduced-fat recipes. Try basil to spruce up poultry, enjoy cilantro or salsa with fish, and add dill to low-fat cottage cheese. Use cracked black or red pepper for more exciting pasta and add turmeric to rice dishes and eggs. According to our registered dietitian, a little spice goes a long way toward making fat-modified dishes taste great.


Source: HealthFitness Dietitian

TASTY PEAR DESSERT

Impress your family with this quick and healthy dessert idea: Wash two pears, cut them lengthwise, and remove the seeds. Set the unpeeled pears face down in a microwavable dish. Top with the following mixture: 1 3/4 cups apple juice, 1/4 cup pineapple juice, 1/2 teaspoon cinnamon, 1/2 teaspoon ginger, and 1/4 teaspoon ground cloves. Microwave on medium for five to 10 minutes or until tender. Enjoy!


Source: HealthFitness Dietitian

HEALTHY HUMMUS RECIPE

Here's a quick and healthy hummus recipe for your next social event or party. Blend or food process one 15-ounce can of chickpeas (garbanzo beans), 1/4 cup reserved liquid from the chickpeas, 2 tablespoons lemon juice and 2 tablespoons minced garlic. Spread onto a whole-wheat pita and top with shredded carrots, sliced olives, grilled eggplant, and roasted red peppers for a delicious and healthy appetizer, snack or light meal.




Source: HealthFitness Dietitian

HOMEMADE SALAD DRESSING

Make your own vinaigrette dressing with a few basic ingredients! Whisk together 1 Tbsp. of extra virgin olive oil, 1 Tbsp. of red wine vinegar, and a pinch of black pepper for a basic dressing. Experiment with different flavors by replacing the vinegar with another option, such as balsamic vinegar, lemon juice, or lime juice. Herbs such as cilantro or oregano are also tasty additions.


Source: HealthFitness Dietitian

RXBAR Whole Food Protein Bar

RxBar Real Food Protein Bars Variety Pack, 5 Flavor, 1.83 Ounce Bars (Pack of 10)

RXBARs are whole food protein bars made with egg whites, dates, nuts and natural ingredients like 100% cacao or blueberries to provide added taste and texture.

No added sugar, no gluten, no soy, no dairy, no GMO, no B.S.

12g of egg white protein, 4g of fiber, 200 calories.

Whole Food then Exercise then Supplements Maybe.......

Great physiques have been built for thousands of years on food and exercise. Supplements seem to have a short history outside of current times. I mean for me in the 80's a pre-workout was fruit or fruit juice. I wasn't timing anything. I lifted, walked home and drank some milk. Maybe made a sandwich and grew all the same.

I didn't slam whey and carbs. I didn't have casein at bedtime. And the BCAAs I had came from whole foods .... unless I saved enough lunch money to buy some dessicated liver tablets.

Since then I've tried every supplement imaginable with a lot of healthy skepticism. The skepticism comes from reading 35 years worth of claims from supplement manufacturers.

But alas I still look for that magic pill.

I do believe in my fish oil, creatine and protein powders. But I know that I could still be well off without any of it.

Here's some skepticism sources for you:

Less than half of all herbal supplements actually contain what's on ...

Feb 15, 2014 ... In supplements that are supposed to contain African Mango there is no African Mango. In the Acai Berry Select supplement there's not a trace of ... www.ergo-log.com/less-than-half-of-all-herbal-supplements-actually-contain-what-s-on-the-label.html No African Mango in African Mango supplements - Ergo-Log Sep 12, 2012 ... If you've bought a slimming supplement that contains African Mango, there's a chance that it doesn't contain any African Mango at all. www.ergo-log.com/no-african-mango-in-african-mango-supplements.html

My Favorite Probiotic Source is Lifeway Kefir containing seven to ten billion CFU's of the following 12 live & active #probiotics

Lifeway Low Fat Strawberry Kefir, 8 Fluid Ounce -- 24 per case.

I've been adding either the Strawberry or Blueberry to my morning whey post-workout.

The below information is from the Lifeway website.

Kefir is a cultured probiotic beverage similar in taste and texture to drinkable yogurt, and made from milk fermented with kefir cultures. Originating over 2000 years ago in the Caucasus Mountains-where many people live well over 100 years-kefir has been associated with a long list of health benefits.

All Lifeway products contain seven to ten billion CFU's of the following 12 live & active Kefir cultures per cup: 

Lactobacillius Lactis

Produces exclusively L(+) lactic acid
Increases digestibility of milk
Improves stomachal digestion

Lactobacillus Rhamnosus

Inhibits the growth of most harmful bacteria in the intestine. It is used as a natural preservative in yogurt and other dairy products to extend the shelf life.

Streptococcus Diacetylactis

Has the same properties of Streptococcus lactis
Produces diacetyl and CO2. Diacetyl is a characterictic aroma of kefir

Lactobacillus Plantarum

Exhibits antagonistic activity against Listeria monocytogenes
Produces plantaricin, a bacteriocin inhibiting microorganisms which cause spoilage.
Strong producer of lactic acid.
Tolerates high concentrations of bile salts
Adheres to intestinal mucosa

Lactobacillius Casei

Produces L (+) lactic acid
Produces large quantities of lactic acid
Colonizes intestinal tract
Adheres to intestinal mucosa
Creates a favorable environmental for the desirable microbial balance.
Limits intestinal putrefaction, thus controlling production of toxins and their noxious effect upon vital organs and body cells
Inhibits pathogenic bacteria and prevents diseases caused by intestinal infections.
Limits lactose intolerance. Contributes to Immunity.

Saccharomyces Florentinus

Boosts immune system after taking a course of antibiotics

Leuconostoc Cremoris

Produces lactic and acetic acid
Produces acetyl-methyl carbinol and diacetyl, two aromatic agents of kefir

Bifidobacterium Longum

Keeps the digestive system running smoothly, blocks the growth of harmful bacteria, and boosts the immune system

Bifidobacterium Breve

Modifies the intestinal flora, helps balance intestinal flora

Lactobacillus Acidophilus

Ferments lactose into lactic acid
Protects against some unhealthy organisms
Benefits include improved gastrointestinal function, a boosted immune system, and a decrease in the frequency of yeast overgrowth

Bifidobacterium lactis

This live and active probiotic culture is especially good at enhancing immunity. It does this by balancing the level of good bacteria in your digestive tract and strengthening the function of your intestinal lining. It has been tested in multiple clinical trials and is proven to improve your gastrointestinal ecology and strengthen your natural immune response.

Lactobacillus reuteri

Lactobacillus reuteri is a live and active probiotic culture that is clinically proven to enhance digestion. It helps balance your intestinal ecosystem, which also helps improve immune response. This culture has been shown to help break down lactose, making dairy products – including Kefir – easier to digest. It is especially helpful at alleviating diarrhea and other symptoms of irritable bowel syndrome. It can even have a positive effect on reducing allergies, lowering cholesterol and fighting cancer.

Source:

Lifeway Kefir FAQ

Real Food Options for Pre and Post-Workout Muscle Gains (Whole Food)

IMMEDIATELY UPON WAKING
• GOAL: 20 grams of protein, 20-40 grams of carbs
• REAL-FOOD OPTION: 2 cups fat-free milk 166 calories, 16 g protein, 24 g carbs, 0 g fat

PREWORKOUT
• GOAL: 20 grams of protein, at least 20 grams of slow-digesting carbs
• REAL-FOOD OPTION: 5 oz. canned chunk light tuna in water, 2 slices whole-wheat bread 265 calories, 34 g protein, 26 g carbs, 3 g fat
• EMERGENCY: 2 oz. beef jerky, 1 Quaker Oats Chewy Granola Bar 220 calories, 20 g protein, 23 g carbs, 5 g fat

IMMEDIATELY POSTWORKOUT
• GOAL: 40 grams of protein, 40-80 grams of fast-digesting carbs
• REAL-FOOD OPTION: 6 oz. deli turkey, 2 slices white bread 288 calories, 37 g protein, 29 g carbs, 2 g fat
• EMERGENCY: 2 cups low-fat chocolate milk 314 calories, 16 g protein, 52 g carbs, 6 g fat

IMMEDIATELY BEFORE BED
• GOAL: 20 grams of slow-digesting protein, very few carbs, some healthy fat
• REAL-FOOD OPTION: 1 cup low-fat (1%) cottage cheese 163 calories, 28 g protein, 6 g carbs, 2 g fat
• EMERGENCY: 2 sticks light string cheese 750 calories, 18 g protein, 3 g carbs, 9 g fat

Source:
DAILY MASS. Brown, Jordana Joe Weider's Muscle & Fitness, Aug2010, Vol. 71 Issue 8, p88-92, 4p,

RxBar Real Food Protein Bars Variety Pack, 5 Flavor, 1.83 Ounce Bars (Pack of 10)

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017