Better-than Chipotle Bowl

Better-than-Chipotle Bowl
http://www.eat-yourself-skinny.com/2013/03/better-than-chipotle-bowl.html

Yield: 5 servings
Ingredients
1 onion, chopped
1 garlic clove, chopped
1 Tbsp lime zest
3 Tbsp lime juice (about one lime)
1/4 tsp. sea salt
4 Roma tomatoes, chopped
1 cup orange, red, yellow bell pepper, chopped 1 jalapeno, seeded and diced
1 cup black beans
1 cup frozen corn
1/2 cup cilantro, roughly chopped
2 tsp. olive oil
Instructions
1. In a large bowl, combine all ingredients and stir well. Allow flavors to marinate for about 2 hours then serve and enjoy!
Nutritional Information
Serving Size: 1 cup • Calories: 145 • Fat: 1.4 g • Carbs: 26.2 g • Fiber: 7 g • Protein: 6.7 g • WW Points+: 3 pts 

One Pot Wonder

http://thewholesomedish.com/one-pot-wonder-chicken-lo-mein/
One Pot Wonder Chicken Lo Mein

By:

Amanda Finks

Recipe type:Main Dish

Serves:6

Prep time:15 mins

Cook time:20 mins

Total time:35 mins

Print

Ingredients

• ½lb boneless skinless chicken breast, cut into small chunks
• 12oz whole wheat linguini or fettuccini, broken in half
• 4 medium carrots, peeled and cut in thin 3 inch long strips
• 1 medium red bell pepper, cut in thin 3 inch long strips
• 1 bunch green onions, white part sliced and green part cut in 3 inch long strips
• 4 cloves garlic, minced
• ¼ cup soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon corn starch
• 1 tablespoon sugar
• ½ teaspoon red pepper flakes
• 4 cups chicken or vegetable broth
• ½ cup water
• 2 teaspoons extra virgin olive oil

Instructions

1. Add the chicken, then the pasta, then the remaining ingredients to a large stockpot and cover. Bring to a boil. Stir and reduce to a simmer. Cook covered for about 15 minutes, stirring occasionally. Cook until most of the liquid is gone and the chicken is cooked through.

Notes

Calories: 332 Fat(g): 4.7 Saturated Fat(g): 0.3 Protein(g): 17.6 Carbohydrate(g): 53.9 Fiber(g): 7.2

Biggest Loser Last Chance Workout

Biggest Loser Last Chance Workout on YouTube

Facts behind the workout.
Published on Nov 7, 2013

The Two Common Cardio Workout Approaches

If your goal is to burn body fat, you need to offer a few different approaches. The majority of trainers recommend you approach the low intensity cardio. The idea behind doing cardio at low intensity is that most of the calories burned come from fat. Many people believe that if you exercise too hard, you burn carbohydrate energy in the body and not specifically fat. Many people make the point that more calories are burned if people exercise at a higher intensity. They argue that if you simply burn more calories than you consume in a day, you will lose body fat. So now we are closer to look at each school of thought.

Low intensity cardio workout approach

Low intensity cardio is the most popular form of cardio and is pushed by many personal trainers . Low intensity cardio works specifically body fat and therefore it is recommended by many personal trainers. University studies have proven , low intensity cardio uses fat calories instead of burning muscle carbohydrate calories for energy. When the body burns fat for energy, you lose body fat. It just makes sense . It is important cardio equipment that can track your heart rate. It will monitor you during your cardio workout so that you hit the ideal intensity of your heart rate. After about 10 minutes or so, you should be close to reaching your ideal heart rate. If you are at least 30 minutes of heart rate is within what recommended by most experts.

The High Intensity Cardio Workout

This is a less used form of hearts. High Intensity Training involves pushing past your pain threshold a bit, so fewer people choose this path . The cardio method can give good results in fat burning if you do it right . The total calories burned in high intensity cardio are greater than low intensity cardio. Some of these calories come from fat and some of glycogen (carbohydrate stores in your muscles ) may occur. If you need more calories in your cardio workout than what you burn to consume , create a calorie deficit. If you are as what you eat to burn more calories during the day in food, you will lose weight.

The limitations of the two types of cardio workouts

Once your heart rate is at the proper level, the low intensity cardio exercise to burn body fat. The disadvantage is that it is to burn body fat up to 10 minutes to get your heart rate up to the correct level . The first 10 minutes of cardio exercise are somewhat unproductive. High intensity cardio is hard to maintain for long periods of time because it takes a lot of effort . Working at an intense level for 10-15 minutes is extremely difficult.

As the two approaches Into One good cardio workout combined

When it is carried out in a certain way , it is possible to do benefit both types of heart in the same training. You can download the first ten minutes of low intensity cardio workout productive, by your cardio workout off at a high intensity . Find a treadmill or exercise bike and put it on a high level. Push yourself really hard for 10-15 minutes. Once you actually go to a sweat on a low intensity and keep it there for 20-30 minutes. This will burn calories and a calorie deficit and burn fat during exercise. I maintain an 8 % body fat all year round with these cardiovascular approach.
https://www.youtube.com/user/cardiowo...

• Category

  Howto & Style

• License

  Standard YouTube License
  

  
  

Serving Sizes - How much is 1 serving?

Fruits: One serving of fruit is 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit. I know sometimes it can be tricky to decide what counts as a serving because fruit comes in so many different shapes and sizes. Just use these guidelines to estimate as correctly as you can.
            Generally, 1 serving of whole fruit = tennis ball
            1 serving of cut fruit = 7 cotton balls

Vegetables: One serving of vegetables is 1/2 cup raw or cooked veggies or vegetable juice or 1 cup leafy raw veggies.
            1 serving = 1/2 cup broccoli = a light bulb
            1 serving = 1/2 cup potato = a computer mouse

Protein: One serving equals 1 ounce of cooked lean meat, poultry or fish; 1/4 cup dried beans; 1 egg; 1 tablespoon of peanut butter or 1/2 ounce of nuts or seeds.
            3 ounces of fish = checkbook
            3 ounces of meat or poultry = deck of cards

Dairy: One serving equals 1 cup of milk or yogurt or 1.5 to 2 ounces of cheese.
            1 serving of cheese = 2 9-volt batteries

Fiber: One serving of fiber is 8-10 grams.
www.choosemyplate.gov
www.webmd.com {This one has some great visuals}
Standard Serving Sizes pdf