What does TODAY say about SPICE???

MMAXOUT Supports a Spicy Diet and recommends facilitating DIGESTION AND FOOD BURNING SUPPLEMENTS to a nutrition plan!!!

Many people take Cayenne Pepper Supplements and really see the difference.

Here are some alternatives that the TODAY show has to offer in the spice department as well!!!!

http://today.msnbc.msn.com/id/26184891/vp/40606411#40606411

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7 Day Meal Plan for Women

This 7 day meal plan is adjustable to your workout regime.  It is basic and recommended but everyone’s nutritional needs are different.  Don’t forget your cheat day and watch sugars, fats and sodium in all foods.


Health


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Monday

Breakfast:

4Egg  whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Grilled Chicken Salad with diced and vegetables to taste and apple cider vinegar for dressing

Afternoon Snack:

1 Cup Cottage cheese with sliced fruit or apple sauce

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                   Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

6oz Grilled Chicken served with brown rice and spinach, broccoli or brussle sprouts

Before bed:

Protein shake (low calorie/low sugar)

Tuesday

Breakfast:

4 Egg whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

1 cup Cottage Cheese with sliced fruit or applesauce

Lunch:

Low sodium turkey on whole wheat bread with lettuce tomatoes and mustard

Afternoon Snack:

Pecans

Pre-Workout:

Banana with peanut butter – 1 hr before                                                                                                                                                                                         Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled steak tips with sauté onions and parmesean couscous

Before bed:

Protein shake (low calorie/low sugar)

Wednesday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Hard boiled egg, celery with peanut butter

Lunch:

Burger with onions, mushrooms, tomatoes, lettuce, mustard                                                                                                                                                         (without bun or on pita/whole wheat bread)

Afternoon Snack:

Protein bar, 19grams or less, low sugar

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                                     Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Ravioli in red sauce with a salad (low sugar or apple cider vinegar dressing)

Before bed:

Protein shake (low calorie/low sugar)

Thursday

Breakfast:

1 whole egg and 3 egg whites Omelet with vegetables

Morning snack:

Buckwheat blueberry oatmeal pancakes with protein

Lunch:

Chiken salad  with slices of yellow, red and orange raw peppers on the side

Afternoon Snack:

Almonds and white cheddar rice cakes

Dinner:

Meatloaf with steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Friday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein (make extras and refrigerate)

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Ground beef on salad with hot sauce

Afternoon Snack:

Celery with peanut butter

Pre-Workout:

Oatmeal with protein, sliced fruit or applesauce – one hour before                                                                                                                                    Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled chicken with whole wheat pasta

Before bed:

Protein shake (low calorie/low sugar)

Saturday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein

Morning snack:

Almonds and white cheddar rice cakes

Lunch:

1 slice Pizza

Afternoon Snack:

Mixture of dried cranberries, unsalted sunflower seeds and pumpkin seeds

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                               Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled salmon with roasted herb/olive oil couscous and steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Sunday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Tuna salad with non-fat mayo on a pita with lettuce and tomatoes

Afternoon Snack:

Baked sweet potatoes

Dinner:

Grilled Chicken and potatoes

Before bed:

Protein shake (low calorie/low sugar)

Ultimate Barbeque-Rubbed Chicken

Prep Time:20 min
Start to Finish:20 min
makes:4 servings

1 tablespoon packed brown sugar
2 teaspoons smoked Spanish paprika
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1/4 teaspoon ancho chili powder
4 boneless skinless chicken breasts
1/2 cup barbecue sauce, warmed

1. Heat gas or charcoal grill. In small bowl, mix brown sugar, paprika, cumin, garlic salt and chili powder. Rub both sides of chicken with seasoning mixture.
2. Place chicken on grill over medium heat. Cover grill; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F).
3. Serve chicken with barbecue sauce.
Nutritional Information

1 Serving: Calories 210 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 75mg; Sodium 460mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 14g); Protein 27g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

Hey Ladies here is a 1200 calories meal plan to loss weight while training in MMAXOUT

Hey ladies here is a 1200 calories meal plan…

(Some are slightly under 1,200 – I would grab a handful of nuts, raisins, granola or the like before bed or in the evening if I needed it :)

Day One

Breakfast

  • 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait.
  • (Total: 200 cals)

Lunch

  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain bread.
  • 1 cup carrot sticks
  • 1 nectarine
  • (Total: 350 calories)

Dinner

  • Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette – broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon)
  • 8 spears of grilled asparagus
  • 1 large ear of corn on the cob
  • (Total: 350 calories)

Snacks throughout the day / evening

  1. 1 piece 12 grain bread, toasted with 1 tbsp fat free cream cheese (70 cals)
  2. 2 cups watermelon (80 cals)
  3. 1/2 cup Kashi Go Lean (100 cals)

All Day total: 1150.

Day Two

Breakfast

  • 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom pieces)
  • 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
  • (Total: 150 cals)

Lunch

  • Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette.
  • (Total: 420 calories)

Dinner

  • 4 oz lean pork, BBQ’d plain
  • 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
  • 8 stalks grilled asparagus
  • (Total: 400 calories)

Snacks throughout the day / evening

  1. 1 cup special K cereal (100 calories)
  2. 1 nectarine or peach

All Day total: 1140.

Day Three

Breakfast

  • 1 whole egg and two egg whites cooked with 1/8 cup skim milk
  • 1 cup strawberries, halved
  • 1 piece 12 grain toast,
  • (Total: 300 cals)

Lunch

  • Pizza Bagels! 1 whole wheat, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
  • 1 nectarine
  • (Total: 400 calories)

Dinner

  • Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette.
  • 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
  • 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
  • (Total: 500 calories)

Snacks throughout the day / evening

  • Nuts

All Day total: 1200.

Day Four

Breakfast

  • 1/2 cup fiber one cereal with 1/2 cup skim milk
  • 3 boiled eggs – only eat the whites
  • 1/2 cup strawberries
  • 1 piece calorie-reduced 12 grain toast.
  • (Total: 275 cals)

Lunch

  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain bun.
  • 2 cups watermelon and 1/2 cup blueberries
  • (Total: 400 calories)

Dinner

  • 8 shrimp, skewered and broiled (marinated – see below)
  • Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
  • 1/2 cup wild rice
  • (Total: 375 calories)

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1180.

Day Five

Breakfast

  • 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top.
  • 6 oz Orange Juice
  • (Total: 330 cals)

Lunch

  • 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
  • 1 nectarine
  • (Total: 325 calories)

Dinner

  • 1 cup chicken breast, diced and skewered, broiled on BBQ
  • 1 large ear corn
  • Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
  • (Total: 400 calories)

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1185.

Ready to try the MMAXOUT Challenge

So why is it called the Sardine Diet?

You’ve heard Bruce talking about this all over the gym.

People look at him (usually with disgust) and think….SERIOUSLY???…Sardines?

Well, here are the facts!!  So, choose for yourself if sardines are worth it….

Nutrition
Sardines are loaded with nutrients such as vitamins and minerals that are vital for overall well being. Besides being an important protein source, sardines contain high amount of other nutritional elements given below:

Omega 3 Essential Fatty Acids: These nutrients play a crucial role in protecting the heart from various diseases. These unsaturated fatty acids help to increase good cholesterol, lower high blood pressure, as well as prevent formation of blood clots, which has been often linked to heart attacks. Omega 3 essential fatty acids help to improve skin texture and prevents wrinkle formation, thereby keeping the beauty of the skin intact for years to come.

Vitamin D: Sardines are rich in vitamin D, which helps to absorb calcium. In other words, vitamin D is very essential to maintain healthy blood calcium levels that form the basis for proper bone growth.

Vitamin B12: For a healthy nervous system, intake of vitamin B12 is very much essential. Sufficient intake of vitamin B12 boosts energy levels. Your body needs to absorb vitamin B12 to produce healthy blood cells.

Calcium: The calcium in sardines work to keep the bones healthy. In order to maximize bone strength, along with exercise, sufficient calcium intake is equally important. Calcium deficiency is the main reason behind development of bone diseases such as osteoporosis.

Phosphorus: Sardines are one of the few foods rich in phosphorus. This is one of the sardines health benefits that cannot be neglected. Phosphorus maximizes the kidney’s ability to excrete waste properly. Also, for normal teeth and bone formation, it is essential to eat phosphorus sources such as sardines.

THE SARDINE DIET  www.thesardinediet.com

Weight Control
An added advantage of sardines is that they are low in calories, which means, they can be always included in a weight control diet. Intake of sardines can help to increase consumption of omega 3 fatty acids which boosts metabolic rate, necessary for weight loss. Carb-conscious dieters wanting to cut weight, will definitely benefit from sardines diet.

Are Canned Sardines Healthy?

Today, canned sardines available in the market are a great natural source of omega 3 fatty acids. Those wanting to munch a healthy snack can buy canned sardines. Sardines that come with olive oil or tomato sauce is a healthy way to satiate your hunger pangs. These portable foods are a blessing in disguise for the busy working class. If you are on the look out for a healthy heart fish, convenient to prepare and eat, buying canned sardines are the best option.

On the whole, sardines are good for the joints, skin and even memory. Sardines health benefits clearly indicate why it is necessary to include them in your diet. The nutritional value of sardines is what makes them an indispensable part of a healthy diet, something that is all the more reason we should consume this delicious fish. So if you were actually wondering, are sardines healthy for you, now you know better.

Sassy Egg Salad

Lets eat it clean with this great alternative to the typical egg salads you’re used to!!

Give it a try!  Awesome source of protein; little high in sodium but better than your norm!

Ingredients

• 1/4 cup  fat-free cottage cheese
• 1 Tbsp  skim milk
• 1 tsp  mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp  chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt

Preparation

  1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
  2. Blend remaining ingredients except egg whites with cottage cheese mixture.
  3. Add diced egg whites to cottage cheese mixture. Mix well.

Eggplant, Smoked Mozzarella and Basil Rolls

  • 1 small eggplant
  • some salt and freshly ground black pepper
  • 2tbsp olive oil, plus extra for drizzling
  • 3/4 cup smoked mozzarella, cut into 6 slices
  • 1 vine ripened tomato, cut into 6 slices
  • 6 large basil leaves
  • 1tsp balsamic vinegar, for drizzling
  1. Cut the eggplant lengthwise into 6 thin slices and discard the two outermost slices.  Sprinkle the slives with salt and leave for 20 minutes.  Rinse under cold running water and pat dry with paper towels.
  2. Preheat the broiler to meduim-high and like the rack with foil.  Place the eggplant slices on the boiler rack and brush with oil.  Broil for 8-10 minutes until tender, turning once, and brushing with extra oil, if necessary.
  3. Remove from the broiler, then place a slice of mozzarella, a slice of tomato, and a basil leaf in the center of each eggplant slice, and season to taste.  Fold the eggplant over the filling and broil seam side down, for 3 minutes until the mozzarella begins to melt.  Serve drizzled with olive oil and balsamic vinegar

TRY OVER A MIXED-LEAF SALAD

Serves 2.

Chicken Apricot and Almond Rice Dinner

12 oz (350 g) wild or basmati rice
12 dried apricots
1 3/4 oz (50 g) flaked almonds
1 red onion, chopped
1/2 oz (15 g) fresh coriander, roughly chopped

1/2 tsp ground turmeric
Zest and juice of 1 orange
1 tbsp olive oil
6 chicken thigh fillets, sliced


  • Cook the rice according to the instructions on the pack, but adding the turmeric to the water. When cooked, drain and set aside to keep warm.
  • Soak the apricots in half of the orange juice for 10 minutes while the rice is cooking. Drain, then halve the apricots and set them aside.
  • Toast the almonds in a large deep frying pan for 2–3 minutes until golden. Remove and set aside.
  • Heat the oil in the same pan and cook the onion over a low heat for 4–5 minutes until soft. Stir in the chicken, raise the heat, and fry for 6–8 minutes until thoroughly cooked.
  • Add the cooked rice along with the apricots, and stir through. Season well.
  • Pour in the remaining orange juice, sprinkle with almonds and herbs, and serve.

SERVES 4 – 6

Eat Complete – 7 Meal Plan

~MMAXOUT TYPICAL MEAL PLAN~

Breakfast – 6:30am

Omlette – 4 Egg Whites, 1 Egg Yolk, 2 Baby Portobello mushrooms, onions to taste, 1/4 cup sweet peppers (add ingredients to taste)

Snack – 8:30am

Protein bar (3 or less sugars)

Snack – 10:30am

Fat-Free Cottage cheese with choice of sliced fruit mixed in

Lunch – 12:30p

Sliced Chicken Breast on Spinach leaves, sliced almonds, sliced onions, sliced grapes dressed with EVOO and Apple Cider Vinegar

Snack – 2:30pm

Rice Cake (I use corn cakes) with Peanut Butter spread on top

Snack – 5pm (1 hr before workout)

Protein shake with Fat Free Milk

Dinner – 7:30pm (within one hour after workout)

Chicken Breast or Salmon over parmesan couscous or brown rice with a side of mixed veggies (or mix the veggies in)

bonus tip:     Protein Shake Right before bed!

Fava Bean, Shrimp and Avacado Salad

1/2 Cup Fava Beans

2 hand fulls mixed salad greens or spinach

1 avocado, peeled, pitted and sliced

1 tsp lemon juice

1 cup cooked large shrimp

1 tbsp chopped chives

DRESSING:  1tsp EVOO, 2tsp lemon juice, 1 tbsp creamed horseradish, 1 tbsp reduced-fat sour cream.  pinch of salt and ground black pepper

  1. Steam the fava beans for 3-4 minutes until tender.  Let cool slightly, then remove the tough outer shell from each bean.
  2. To make the dressing, wish together the ingredients listed.
  3. Arrange the salad leaves in 2 shallow bowls, toss the avocado in the lemon juice and add to the bowls with the fava beans and shrimp.  pour over dressing, toss gently, and sprinkle with chives before serving

This amount serves 2!