Why You Don't Need Protein To Gain Muscle!

GREAT POINTS BELOW..... PAY ATTENTION

There are all kinds of diet recommendations all over the bodybuilding magazines and websites that advise to divide your eating into different "ratios" and "percentages" for building muscle mass and gaining weight.

Some recommend high fat, low carb, others say moderate carbs, moderate fat, high carbs, low fat, etc. But the one thing that each and every one of these "weight gain" / "muscle building" diets say is it must be HIGH in protein.

Well, I'm here to tell you the TRUTH. It is NOT necessary at all to eat a diet high in protein to gain muscle weight.

Just about everything you read says to eat 1-2 grams of protein per pound of bodyweight.

Some even go as high as suggesting you have to not only eat high, but massive amounts of protein to build muscle and gain weight.

This MYTH is due to 3 reasons:

1) Everyone thinks that muscle tissue is made up mostly of protein

2) Everyone thinks that either high amounts of fat or high amounts of carbohydrates will cause you to get fat

3) Everyone thinks that protein has a "thermogenic" (inner-body temperature raising) effect, which helps burn fat

All three of these beliefs are completely wrong! (In this article I am going to give you a very brief explanation, but in later articles I will go into more detail).

First, muscle tissue is NOT made up of mostly of protein. Muscle tissue is 70% WATER.

The other 30% is made of GLUCOSE, and AMINO ACIDS. Your muscles need just as much glucose (which is what carbohydrates are converted into), if not MORE than protein to gain muscle size.

Those that have medically studied the physiology of the human body know that amino acids are what make up protein.

However, the body uses whatever amount of amino acids it needs at that particular moment. The rest it stores for later use.

It is NOT true that you need to be eating a "steady stream" of protein to gain muscle weight.........your body keeps a little "pool" of stored amino acids.

Protein is by far the most difficult macronutrient to break down and digest.

The higher the amount of protein you eat the more stress you are placing on your digestive system.

Oh, by the way, what do you think happens to any excess protein??? It turns it into FAT!

Have you ever noticed how you feel when you eat a huge burger or steak?

Even after several hours have passed, it still feels like you've got that entire piece of meat just sitting and rotting in your stomach.

How much benefit in gaining muscle weight do you think that's going to give you?

Have you ever drank those disgusting protein shakes or eaten those chalk-tasting protein bars? You get gas, you feel bloated, and you might even get the "runs" (diarrhea).

That's a major sign that your body is NOT properly digesting all of that protein!!!

There are several real-life examples of athletes that don't consume massive amounts of protein to gain muscle weight, yet have tremendous physiques, are in excellent health, are powerful, fast, and agile.

To just name some of them:

Andreas Cahling - Swedish champion bodybuilder and Olympic gold medalist in the ski jump

Keith Holmes - World champion middleweight boxer

Bill Manetti - Powerlifting champion

Stan Price - World weight lifting record holder; bench press

Art Still - Buffalo Bills and Kansas City Chiefs MVP defensive ends, Kansas City Chiefs Hall of Fame

Chris Campbell - Olympic wrestling champion

Peter Hussing - European super heavyweight boxing champion

You can eat all the protein in the world and not gain one pound of muscle weight if you aren't eating enough calories!!!!!

Remember, it doesn't matter what we've been fed by the magazines and companies trying to sell us their latest protein concoction. It all comes down to the calories!

WWW.BODYNRICHED.COM

The penguin shines across the loving hydrogen.

ALKALIZING FOODS AND EXERCISE

Alkalizing foods are an integral part of the body's post-exercise repair process. If not dealt with, lactic acid build-up from physical exertion,general stress, and acid-forming foods will lead to muscular stiffness, fatigue and joint pain. If an acidic system becomes chronic, it will show signs of aging and will eventually cause the blood and cellular tissue to degenerate more rapidly than if the system were not acidic.

Athletes in peak training are the most affected by excessively high acid levels (acidosis): Vigorous exercise causes lactic acid build up, and stress of any kind causes even further build-up. Already physically stressed, many athletes must also deal with various forms of performance anxiety. An increased metabolism, which further lowers the body's pH, is yet another concern athletes face. Combine this with the heftier food requirements of most athletes and the emphasis on protein to aid muscle recovery and you have all the elements of and acid-ravaged body. Following a good plant based diet will help combat this.

The best way to Breath when you exercise!!

My name is Richard Gayle.I’m a Personal Trainer and consultant on Fitness.

What a great question you ask about breathing!!We can talk about two different ways of breathing depending on what type of exercise you are performing.In typical fashion, my clients and people always forget, so here is good advice on breathing and asking what type of exercise you are doing.

Let’s talk about breathing when you are doing “cardio” exercise.In the fitness field we have a term called the “Talk Test.”This means that when you do “cardio” exercise, you can tell if you are working out at the right intensity if you are able to carry on a relatively normal conversation while you are exercising.You are able to “Talk” and you “pass” the “Talk Test!?!?”This means you are breathing through your mouth when you are exercising.

However, based on your question, it is pretty clear you are referring to breathing during weight training or resistance exercise.Am I right?

Here it is . . . breath out, exhale, when the exercise is the hardest and breath in, inhale, when the exercise is the easiest.For instance, if you are doing a push-up, what motion of the push-up is the hardest . . . ?

It is hardest when you are pushing your body up, right?So, you exhale when you push-up and inhale when you go down.Does that make sense?

Let’s talk about other exercises:

Machine Chest Press – exhale when you push the weight away from you, and inhale when you are letting the weight come back.

Leg Press – exhale when you are pushing the weight away from you, and inhale when you are letting the weight down.

Seated Cable Row – exhale when you are bring the weight/resistance/pulley towards your body (when it is the hardest) and inhale when you let the weight down.

Crunches – exhale when you go up, and inhale when you go down.

Now, sometimes if you are lifting pretty heavy weight such as when you pumping out reps of chest press or bench press, most of us will hold our breath while we push the heavy weight up, exhale hard when we get the weight up, then inhale when the weight goes down.

This is only if you are lifting heavy weight.Otherwise breath as I described above.

P.S Get Fit with BODY N RICHED FITNESS!!

WATER AND PREVENTION???

Our body is made up of approximately 70% water. When our bodies do not move, the water in them becomes stagnant, creating a breeding ground for disease.

As you move your body with exercise, you stir the water, refreshing your body, renewing your energy and regaining strength.

Proper nutrition and exercise are as much a part of a healthy life as well. Do not neglect yrouself. It all starts and ends with you.

HEMP MILK

I usually make a week's supply of Hemp Milk at a time,which for me is about 8 cups. Hemp Milk is a good substitute for cow's milk on cereal. The chocolate version of this milk is also tasty on cereal, for variety. Hemp Milk also adds a smoothness and subtle flavor to smoothies.

3 1/2 cups water
1 cup hemp seeds
1tbsp agave nectar

In Blender, combine all ingredients. ( Keep refrigerated for up to 2 weeks) Makes about 4 cups

The Next blog will be on Vitamins and Minerals...

WHY BUY ORGANIC CHICKEN!!!!

WHY BUY ORGANIC CHICKEN? This is why…

Posted in NUTRITIONwith tags chicken on October 2, 2009 by bodynriched Fitness

A comparison between Conventional Natural or Specialty and Certified Organic Chicken
Certified Organic birds must have availability to sunlight		Certified Organic birds must have 2 sq/ft per bird inside
Specific	Conventional Chicken	Certified Organic Chicken	Natural or Specialty Chicken
Grow Period	5-6 weeks	8-9 weeks	Not specified
Lighting	Recommended Blackout Barns	Must have availability to sunlight in barns and can only have 16 hours of light per day (in combination with sunlight and artificial light)	Must have availability to sunlight in barns
Space	.75sq/ft per bird	2 sq/ft per bird inside barn	1.25 sq/ft per bird
Outside runs	Not required	Must have well drained outside runs	Not required
Feed	Conventional feed with added medications	Certified organic feed only with no medications or any additives	Conventional with no added medication
Barn Sanitation	No restrictions	Only cleaners allowed by National Standard No Pesticides (We control pests and disease by flock rotation and down time in the barns)	No restrictions
Inspections	None required	Third Party inspected (inspected 2 to 3 times per year full records of all inputs one year transitional)	None required
Medications	Yes	Absolutely no medications

LEAVE A COMMENT

JAY CUTLER!

After meeting this person in 2004, my entire world changed in regards to the term muscle head. Jay took time off to sit and talk about dedication and how hard it takes to become a bodybuilder, especially pro. I couldn't make it this year but will be there next year to speak to Mr. Olympia Jay Cutler.

Jay Cutler won the Mr. Olympia bodybuilding competition for the third time Saturday night. The win marked the third time that Cutler has took home the world's most prestigious bodybuilding title. Cutler, not to confused with Chicago Bears quarterback of the same name, beat out second place Branch Warren and last year's Mr. Olympia Dexter Jackson, who place in third.

Jay joins a pantheon of bodybuilders who have won Mr. Olympia multiple times that includes Lee Haney (eight times), Ronnie Coleman (eight), Dorian Yates (six), and a certain California governor named Arnold Schwarzenegger (seven).

WHY ARE SO MANY PEOPLE FAT?

I know that may sound a bit arrogant, but lets think about it for a second…if you had the choice of attaining an optimal physique, or settling for less, which would you choose? Lets face it, when you can look in the mirror and be happy with your image, you will be happier overall right? Isn’t that why their are so many gyms, health books, supplements, and fitness equipment for sale? Yes.

The reason many people are not in shape is because they are confused. The media, advertisers, and corporations don’t want you to look good or attain your goal. WHY? If you are happy with the way you look do you think their would be infomercials selling products that DON’T work. The goal of these companies is to confuse people so you will keep buying useless crap, how many items have you tried that don’t work?

The reason I created my website bodynriched.com is because I want to give people the truth and facts on how they can look better, and feel healthier, I am not selling a product, or trying to confuse anybody, but it really pisses me off when work out and see people doing crap that doesn’t work, or people buying useless supplements. Supplements do work, but know what you are buying. How about all of these stupid diets that are available, or Jenny Craig.

Avoid getting sick this season: find out how!

Many people eat out at restaurants, and many order drinks whether it may be virgin or not, with a lemon, lime, or orange as a garnish on the drink. Whether you ask for it or not, usually the drink is garnished with one of them. Studies in 2007 show that two-thirds of lemons, limes, and oranges tested in restaurants were contaminated and filled with bacteria. The contamination may be caused by employees touching the lemons, as their may be several who do touch them, by the fruit fields, or by dirty work surfaces. My theory on food is that you never know what goes in it, or how well it has been prepared unless you do it yourself. This year skip eating out, and if you are a die-hard eating out person, then ask for your diet-coke or your Grey-Goose martini without a lime. Studies have also showed that the amount of bacteria/germs which have been passed along through the lemons, caused a spike of more people being sick who ate at the restaurants which were studied.

Keep this in mind next time you want to eat out; 31% of employees in fast food restaurants, and 41% of employees in dine-in restaurants were deemed by the FDA to be unhygienic.

Mango Coconut Energy Bars

3/4 cup of fresh or soaked dried dates
1/2 cup of chopped mango
1/2 cup of ground flaxseed
1/2 cup of soaked or cooked quinoa
1/2 cup of macadamia nuts
1 tsp of cinnamon
1 tsp of lemon zest
Sea salt to taste
1/4 cup of shredded coconut

In a food processor, process all ingredients together except coconut, remove the mixture
from the food processor; work coconut into it by hand

Makes approximately 12 1-3/4 ounce bars

Personal Trainer Fitness Tip, Mindless Eating

Do you ever sit down and eat an entire bag of chips, bucket of popcorn or a whole pizza? When you think of these actions, they are ridiculous, yet they are a common place in today’s society. There are reasons why we all do this and here are a few studies that back up these unnecessary acts of gluttony.

The Stale Popcorn Study - A group of movie goers where given free buckets of stale popcorn and asked to return the uneaten portion at the end of the movie. One group was given large buckets and another was extra large buckets. You can probably guess what the results were: the group with the extra large buckets ate 53% more popcorn then the other group! According to the author Dr. Wansink “Most people eat mindlessly, based on the size of the container and other cues-not the taste of the popcorn or how hungry or full they are.”Most people eat mindlessly, based on the size of the container and other cues-not the taste of the popcorn or how hungry or full they are.”

The More Hassle It Is to Eat, the Less We Eat - This study took place in an office where the candy bowl was put at either 6 feet or directly in front of the seating area. The group of people with the bowl 6 feet away ate twice as much of the group that had the bowl in front of them. The author attributed the results to the fact that people had more time to think before getting more candy.

So what do these two studies mean? Think about what you are eating and why you are doing it. Eating just because you have it in front of you will lead to an increase in calorie consumption and prevent you from achieving your weight loss goals.

ENERGY PUDDING

A nutritionally balanced blend of easily digestible high-nutrient foods, energy pudding is a great pre-exercise snack.

2 bananas
½ cup dates
¼ cup ground flaxseed
¼ cup roasted carob powder (or cacao nibs to make pudding 100% raw)
1 tbsp coconut oil
1 tsp lemon juice
¼ tsp sea salt

In a food processor, combine all ingredients; process until smooth.

Variation: Add 2 tsp ground yerba maté for a high-performance version. (Keep in mind that this will also mean greater fatigue later.)

Makes 2 servings.

Chocolate Almond Smoothie

Chocolate Almond Smoothie (antioxidant-rich)

Simply blend all the ingredients together in a blender. Smoothies can be kept refrigerated for up to 3 days, thought they’re best when fresh.

1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 ½ cups water plus 1 cup ice)
¼ cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)

Makes about 3 ½ cups, or 2 large servings

Health Issues!!

From: Maggie

Q: I would like to know what kind of results people with insulin resistance or Type 2 diabetes have with the Thrive Diet?

A: Thanks for your question Maggie.

Many of the recipes in The Thrive Diet are excellent for anyone who is looking to stabilize blood sugar levels, including type-2 diabetics.

Since the Thrive Diet is based on whole, unrefined foods that comprise of complete protein, essential fatty acids and fibre, blood sugar level and therefore insulin level will not be spiked.

There are a few sport-specific recipes that are intentionally low in fibre and are made from dates and other high-natural-sugar fruit that would not be appropriate, but the majority of the recipes and the diet itself is ideal for diabetics.

Bodynriched

P.S Jamaica was a great time see some photos on my facebook page!!

Make your own Growth Hormone

If hGH is your ergogenic drug of choice, learn how to use it the smart way by reading new contributor BNR fascinating article on how to boost your own production of the stuff in Peak Performance.

Growth hormone secretion, explains BNR, can be triggered by a number of natural stimuli, the most powerful of which are sleep, exercise and diet. The article is packed full of helpful advice on how to harness these natural stimulants, including the following concluding tips:

• Exercise – perform three sessions per week, each involving at least 10 minutes’ work above lactate threshold or a number of sprints, with a 1:3 work-rest ratio;
• Before exercise – no fat for 60 minutes before, 2g glutamine 60-90 minutes before;
• During exercise – plenty of plain water (ie 200ml every 10-15 minutes if training in 18-21°C);
• After exercise – avoid sugar for two hours post exercise but take 25g protein immediately afterwards in the form of either a protein shake, protein bar, lean meat or eggs (although you should limit your consumption of eggs to avoid too much cholesterol).

High Protein Snacks for building Muscle!!

Most people spend the majority of their time at their places of work, and it’s not always convenient or possible to have a true meal. However, a resourceful bodybuilder will be able to get his or her protein in wherever, whenever it’s needed, and in quick time.

Natural foods such as hard boiled eggs, beef cold cuts, chicken breasts/wings, a chunk of cheese, nuts, or canned fish (mackerel, tuna, and salmon) are great and very convenient high protein snacks.

You also have the option of purchasing some high quality protein bars, such as made by Myoplex, or even carrying around a flask or bottle of milk (or even better, milk mixed with high quality whey protein powder).

A lot of foods contain protein, but, the snacks I have mentioned are certainly the best because they are unprocessed or processed in a way in which the nutritional values are preserved or enhanced. Stay away from junk snacks; keep it lean, and you’ll keep lean.

If you're struggling to build muscle then I urge you to get my free hardgainer course where you will discover my former skinny-guy secrets to fast muscle growth and learn how to overcome your hardgainer genetics

TIPS FOR A GREAT NAP!!!

Here are a few tips to nap great:

1. Limit your nap to 20 minutes or less. Longer naps tend to create sleep inertia (a period of lethargy, poor mood, and decreased alertness following the nap) and to reduce the effectiveness of evening sleeping, where the deeper stages of sleep occur.
2. Don't worry if you don't fall asleep. Just closing your eyes and relaxing peacefully will be refreshing.
3. Urinate before you settle in. Sounds crazy, but it helps.
4. Find a quiet dark place and close the door so you will not be disturbed.
5. Set a timer so you don't stress about oversleeping.
6. Listen to some quiet relaxing music to drown out the outside noise. Practice clearing your thoughts and focusing on your breathing.

Fat-Burning Moves

Tweak your current routine to drop more blubber

1.) Shorten Rest Periods.
Progressively shaving seconds off your rest period can help to raise your METABOLISM. Just don't go too low, warns Joe Stankowski, C.P.T., a trainer in Grand Rapids, Mich. "You need a minimum of 30 seconds' rest or you risk burning out," he says. The one exception: circuit training, which requires no rest between sets.

2.) Train the Whole Body.
If you've been following a split routine — upper-body exercises one day, lower body the next — condense both into one day. Your growth hormone levels will spike, and that burns fat.

3.) Alternate Sets.
Do a set of a lower-body exercise followed by an upper-body one, such as a SQUAT and then a row. This way, one muscle group has time to recover while you train another one.

4.) Increase Lifting Speed.
You can more calories by doing explosive exercises like plyo pushups (where you push yourself into the air) and box jumps, or by using lighter WEIGHTS and lifting them more explosively on the upward phase of the movement.

5.) Decrease Reps.
Most guys' WORKOUTS' are based around the idea of 10 reps per set. But according to Jim Smith, C.S.C.S., a strength coach in Sayre, Pa., you'll get a much bigger spike in metabolism by reducing your reps and tacking on an additional set. Try sets of six to eight reps.

Body'N'Riched Fitness Top 50!!!

Body'N'Riched Fitness Top 50 Reasons to Exercise:

1. Improves your mood
2. Strengthens heart and lungs, allowing you to breathe easier
3. Promotes better, quality sleep
4. Increases energy
5. Increases self-esteem
6. Increases mental focus
7. Reduces the risk of premature death
8. Reduces the risk of developing and/or dying from heart disease
9. Reduces high blood pressure or the risk of developing high blood pressure
10. Reduces high cholesterol or the risk of developing high cholesterol
11. Reduces the risk of developing colon cancer
12. Reduces the risk of developing diabetes
13. Decreases risk of a heart attack
14. Decreases risk of osteoporosis
15. Reduces risk of breast cancer by up to 60%
16. Increases strength and stamina
17. Reduces depression and anxiety
18. Decreases stress levels
19. Improves digestion
20. Improves body shape
21. Tones and firms muscles
22. Provides more muscular definition
23. Enables weight loss and keeps it off
24. Makes you limber
25. Burns extra calories
26. Increases lean muscle tissue in the body
27. Improves appetite for healthy foods
28. Alleviates menstrual cramps
29. Alters and improves muscle chemistry
30. Increases metabolic rate
31. Enhance coordination and balance
32. Improves posture
33. Eases and possibly eliminates back problems and pain
34. Makes the body use calories more efficiently
35. Lowers resting heart rate
36. Increases muscle size through an increase in muscle fibers
37. Improves body composition
38. Increases body density
39. Decreases fat tissue more easily
40. Makes body more agile
41. Reduces joint discomfort
42. Improves athletic performance
43. Enriches sexual activity
44. May add a few years to your life
45. Increases your range of motion and flexibility
46. Enhances immune system
47. Increases enzymes in the body which burn fat
48. Enhances oxygen transport throughout the body
49. Improves liver functioning
50. Helps to alleviate varicose veins

TOP 50 REASONS TO EXERCISE!!

Post your top 50 Reasons why you should exercise....Look out for BODYNRICHED'S Top "50" on Monday!!

The Key to losing Weight?

Write It Down: If you’re serious about losing weight, you’ve got to keep track of everything you eat, and I mean EVERYTHING. It makes you more conscious of what you’re putting in your mouth, and gives you insight into any unhealthy eating patterns. Keeping an accurate food journal is one of the most effective ways to see what you’re eating and start doing something called mindful eating. Just remember that if it passes by your lips, then it needs to be written down. That even counts for things like water, which have zero calories.

The #1 supplement thats ORGANIC and GLUTEN FREE!!

The best supplement that BODY N RICHED TAKES is VEGA SPORT

Providing sustaining energy, enhanced mental focus and increased aerobic and anaerobic capacity, Vega Sport Performance Optimizer beverage also replenishes electrolytes and reduces inflammation, joint and muscle pain to assist recovery. Sporting a synergistic array of organic plant-based ingredients and free of common allergens such as gluten, dairy and soy, Vega Sport will help take you to the next level, safely and naturally.

5 WAYS TO STOKE YOUR METABOLISM!!

Simple strategies are the secret to a healthy lifestyle. No earth-shattering breakthroughs that are impossible to implement here. Just simple ways to get your metabolic fire blazing. Make these five tips habit and you'll burn more calories, boost energy, and look and perform better.

1. Don't Skip Breakfast

When you wake up in the morning from that wonderful beauty sleep, rested or not, your metabolism is running at the lowest gear of the entire day. Your body is running on fumes. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. That shower with the Irish Spring may wake your mind and your senses up, but that breakfast wakes up your metabolism.

2. Don't Skip Meals

You should be eating every 2-3 hours. When the body has to digest food, it has to work to get it broken down into a usable form. The fancy term for this is "the thermic effect." What does this mean to you? It means that every time you eat, your body has to rev up the furnace to break that food down. That doesn't mean you should eat huge meals every three hours or swing by to get a quarter-pounder a few times a day. Simply eat a combo of high-fiber carbs, lean protein, and healthy fats every three hours, in portions that are correct for your size and activity level. When it comes to the number of meals, less is not more. In fact, more meals, means more metabolic revving, so eat wisely, but eat up.

3. Include a Lean Protein Source with Every Meal

When you eat protein, it is like throwing lighter fluid onto the fire in that wood burning stove. So include a lean protein source with every meal to get a little extra burst of metabolic power. When choosing your protein, remember that fewer legs equals better protein. In other words, fish have no legs and are a lean and healthy source of protein. Turkey and chicken have two legs—take off the skin and don't fry it and you have a fabulous source of protein. With anything that is or comes from an animal with four legs, be selective. Lean cuts of red meat and low-fat or non-fat dairy are the only way to go.

4. Exercise is a Must

When we exercise, we have this great post-exercise period called "EPOC." Exercise Post Oxygen Consumption equals more calories burned. The magnitude of the EPOC can change with different types of training. Weight training and circuit training where you have 40-70 seconds under tension per set will rev up the metabolism (So, count to 4 on each rep in the set). Interval training can also bump up the metabolic marvel. Bottom line: All training will create EPOC, but these exercises will give you the most bang for your buck. Try to do them four days per week and save the long easy sessions for your recovery days.

5. Drink Green Tea

Green tea has a natural component that helps to speed up the metabolism. Not the box tea, but brew-it-yourself with boiling water and a tea-bag-type tea. Green tea contains substances called catechins that stimulate the body to burn calories (rev up the metabolic furnace). Researchers have proven this and studies showing that four cups of green tea per day can help reduce body fat have been published in the American Journal of Clinical Nutrition. Added bonus? Catechins have been shown to have anti-inflammatory effects, anti-cancer properties, and may help control cholesterol levels.

PERSONAL TRAINER

Fitness - Michael Sedlak
I work in the fitness industry and am a very athletic and active 31 year old. I didn't think there was much that I could do to add to my fitness regime, until I was introduced to BODYNRICHED. I was very hesitant to try a Trainer, thinking that it was probably all the same and low-key for me. I was amazed. While the BODYNRICHED series is designed for people at all levels, I was astonished at how challenging it was for me. I had sustained a number of serious injuries through athletics over the years: so decided to strengthen my core and needed that extra push.

A recipe, for chocolate lovers...

MACASURE CHOCOLAT PUDDING

1 package firm silken tofu, drained and at room temperature
3 Macasure Chocolat bars, broken in to pieces
1/2 cup almond milk, warmed slightly
1 tsp quality vanilla

-Place tofu in food processor fitted with a blade.
-Melt chocolat slowly in double boiler or in microwave until smooth, add to food processor along with warmed almond milk and vanilla.
-Process until smooth, scraping sides of bowl if necessary.
-Dish in to individual serving bowls or one bowl and refrigerate until cold (if you can wait). Top with berries, hemp seed nuts or ground flax seeds for extra goodness.

Supplement for BODYNRICHED: VEGA SPORT

Kombucha

A popular health elixir in Asia, kombucha is a fermented tea, rich in organic acids, active enzymes, amino acids,and antioxidants. It acts as a natural muscle relaxant, helping muscles move with greater fluidity and ease, resulting in less energy expenditure and ultimately enhanced endurance. Kombucha culture is also a liver detoxifier which helps speed up recovery following a workout.

Yerba Mate

Yerba mate is rich in antioxidants, chlorophyll and trace minerals. It aids in digestion and boosts mental and physical performance through mild stimulation of the adrenal glands. Increased mental focus is a significant benefit to the athlete as it improves the ability to get into the zone and perform without distraction. Unlike coffee, yerba mate will not cause jitters nor dehydration.

Green Tea

Rich in cell-protecting polyphenols, green tea is packed with powerful antioxidants which improve immune system function. Green tea also provides a natural source of caffeine which lightly stimulates the adrenal glands, heightens mental focus and readies the body for peak performance. Green tea has also been shown to assist fat metabolization which can reduce body fat over time.

Rhodiola Extract (3% rosavin)

Rhodiola is proven to improve mood, physical and mental performance. It helps dilate blood vessels, thereby increasing blood flow capacity throughout the body and reducing energy requirements placed on the cardiovascular system. Taking rhodiola before a workout can also enhance recovery by normalizing heart rate and improving protein synthesis post-workout.

Panax Ginseng Extract (4% ginsenosides)

A powerful adaptogen, ginseng strengthens the immune system and helps reduce stress and cortisol levels. Taking ginseng pre-workout will allow the body to be physically pushed further while delaying the onset of muscle fatigue. It also boosts energy and improves adrenal function without stimulation to reduce recovery time.

Uncomplementary Stress

1. High net-gain nutrition reduces overall stress
2.Exercise breaks down muscle tissue cells and therefore allows good nutrition to rebuild cells
3.Better rest leads to more energy and hence better quality exercise
4. Reduced stress leads to more energy and hence better quality exercise
5. Better nutrition creates a stronger body and hence fuels better exercise performance
6.Moderate exercise improves sleep quality
7.Reduced stress leads to lower cortisol levels and hence improved sleep quality
8. High net-gain nutrition reduces overall stress and therefore improves sleep quality
9. High-quality sleep reduces cortisol levels and overall stress
10. Better quality sleep leads to fewer junk food cravings

Prices for Meal Plans and Workout Plans!!

So everyone is asking Prices for making meal plans and workout programs for your specific needs: Nutrition plan $100 follow up $65 Online plans $100 for Weight program $100 for Cardio Plan $ 65 for Follow up

VEGA...USED BY PROFESSIONAL UFC ULTIMATE FIGHTER MAC DANZIG!!

1 serving of VEGA equals: Calcium= 5 cups of milk
Fiber= 7 slices of Whole Wheat bread
Omega 3= 6Oz. Wild Salmon
Chlorophyll= 1 head of lettuce
Vitamin E= 23 Cups of Spinach
Iron= 29 Oz. of Beef
Potassium= 6 Bananas
Protein= 4 farm fresh Eggs
Antioxidants= 1 Cup of Blueberries
Probiotics= 100g of Probiotic Yogurt

Plus 100% Vitamins and Minerals

BODY N RICHED On Line Nutrition

Let’s face it, losing weight is not easy especially when you are bombarded with low carb, low fat, high protein diets, it can be a little confusing! Weight loss is simple, “Calories in” and “calories out”. I will teach and give you all the tips and tools needed to achieve your weight loss goals. I will create a personalized meal plan that includes sample meals, snacks, healthy & clean foods to choose from, grocery list, recipes and even diet-friendly strategies for fine dining and fast food restaurants. You will be on your way to weight loss success in no time!

$100 Initial program

$65 Follow up Program

$100 Weight Program

$100 Cardio Program

$65 Follow Up

Celebrate the Earth, eat environmentally friendly!

What better way to honor Earth Day than to prepare a dish that's easy on the environment? Our Earth Day recipes feature seasonal fruits and vegetables that are less likely to contain harmful pesticides. (Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and potatoes typically have the highest pesticide levels, according to the Environmental Working Group in Washington, D.C., while onions, avocados, frozen sweet corn, pineapples, mangoes, asparagus, frozen peas, kiwi, bananas, cabbage, broccoli and papayas have the lowest. Choosing the latter and avoiding the former - unless organic - could slash your family's pesticide exposure by almost 90 percent.) Look for spring gems like asparagus, blueberries, cabbage, cauliflower, mushrooms and peas at your nearest farmer's market. Eating local supports your economy and involves fewer miles traveled - and fewer pollutants emitted - to get dinner on your plate.

Creamy Vegetable Medley

Ingredients

• 1 (16 ounce) package frozen broccoli, carrots and cauliflower combination
• 1 (10.75 ounce) can condensed cream of mushroom soup
• 1 cup shredded Cheddar cheese, divided
• 1/3 cup sour cream
• 1 (2.8 ounce) package French-fried onions, divided
• 1/4 teaspoon black pepper

Cooking Instructions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Cook vegetables according to package directions; drain. In a large bowl combine vegetables, mushroom soup, 1/2 cup cheese, sour cream, 1/2 can fried onions and pepper. Transfer to a deep pie plate.
3. Bake in preheated oven for 30 minutes. Sprinkle with remaining cheese and fried onions; bake 5 minutes longer.

Nutrition Facts

Servings per Recipe: 6

Amount Per Serving

• calories: 288cal
• total fat: 19.7g
• cholesterol: 26mg
• sodium: 623mg
• carbohydrates: 20.4g
• fiber: 3.2g
• protein: 8.4g

Preparation Time: 15 min.
Cooking Time: 35 min.
Ready In: 50 min.
Servings: 6

Build your IMMUNE system and maintain it!!

* The raw chlorophyll of wheatgrass oxygenates, detoxifies and regenerates the blood, liver and kidneys. One or two ounces a day helps promote a strong immune system!

* This is my secret mix for FLU FIGHTER= celery,Kale,carrot.garlic,lemon,ginger,cayenne and echinacea

P.S put into a blender and down the hatch!!

Losing Weight - How to Lose 5 Pounds in 15 Days

You have 3 months of fun in the sun to look forward to. There is only one problem. You are still carrying around those 5 extra pounds that make you a little bit uneasy about slipping into that bathing suit. Well here are 5 quick tips to help you drop those pounds in enough time to really enjoy the months of swimsuits and sun.

Eat More Often And Don’t Skip Meals: It may seem counter-intuitive, but eating throughout the day helps increase your overall metabolic rate. What that means is you begin to burn more calories every day just by eating more often. You want to eat early in the day to jump-start your metabolism, and consume four to six small meals throughout the day. That may mean eating a protein and carbohydrate snack or mini-meal every two to three hours. This provides you with constant energy throughout the day, and makes you less likely to overeat at any point because you’re ravenous. As well, if you skip meals and begin restricting calories, it can actually make it harder to lose weight. If you go long periods without eating, your body goes into “starvation mode” and your metabolism begins to slow down. For example, if you eat breakfast and then nothing else until dinner your body will enter starvation mode around lunch. That means you are burning less calories than normal. If you look at how your metabolism works, it is really counterproductive to starve yourself.

Write It Down: If you’re serious about losing weight, you’ve got to keep track of everything you eat, and I mean EVERYTHING. It makes you more conscious of what you’re putting in your mouth, and gives you insight into any unhealthy eating patterns. Keeping an accurate food journal is one of the most effective ways to see what you’re eating and start doing something called mindful eating. Just remember that if it passes by your lips, then it needs to be written down. That even counts for things like water, which have zero calories.

Integrate Your Workouts: Integrated resistance training is key for weight loss. What that means is while lifting weights, integrate a cardio activity, such as jumping jacks or jumping rope, every few minutes in between sets. This keeps your heart rate elevated for the duration of your training routine, making the challenge to your body higher, resulting in more overall calories burned during each training session.

Go High Intensity: Only got 20 minutes to work out? Forget a steady-state, medium-intensity cardio workout during this time. The idea should be to do short bursts of high intensity, 15 to 20 seconds of all out exertion, followed by a 50 percent reduction in intensity for the remaining 40 to 45 seconds. You’re burning a lot more calories than just walking for 20 minutes. Push it to your limit to get the biggest gain from this type of training. Add in a 5 minute warm-up and cool down and you still are able to fit in a great workout in 30 minutes.

Simplify Your Plan: There is a ton of information out there, and a lot of it is contradictory. It’s difficult to figure out what is right and what is wrong. The best advice I can give is to keep it simple. No fad diets or overnight quick fixes. Start eating a little bit healthier foods, in the correct portion sizes, 4 – 6 times every day. In addition, workout for at least 30 minutes 6 - 7 days a week. That doesn’t mean you have to go to the gym 7 days, a week, it just means that you need to be active every day. Try weight training around 3 – 5 times a week depending on your schedule, and throw in cardio in between. Remember that if you hear about a weight loss secret that’s too good to be true, it probably is.

The Scoop on Protein!!

PROTEIN:
Protein is very important to every healthy diet but it is often neglected for extra carbs. Protein is especially important for the health of your hair, nails, skin and muscles. Protein can be found in meat, poultry, fish, nuts, seeds, beans, dairy and eggs. Try to have a serving of protein, carbs and good fat at each meal. Some healthy substitutes include.

GOOD:

1 Skinless Chicken breast
(1-3 grams of fat)

Omega free range whole egg or egg whites

Baked or steamed fish (especially salmon, good fat)

4 oz Extra lean ground chicken (1.5 g fat)

10 oz skinless chicken breast (7g fat)

BAD:

1 Chicken thigh
(10-15 grams of fat)

Whole egg

Fried or Breaded fish

3 oz Ground Beef (13 g fat)

10 oz chicken fingers
(47g fat)

If you are a vegetarian, please make an effort to include protein in every meal. I'm sure you already know the regular protein sources such as, tofu, nuts seeds and beans. But look into some other options such as: soygart, and Eves products are great; they have everything from veggie dogs, soy cheese, veggie ground round and veggie sausage links. As well try things like a good protein powder, you can get it with a whey (dairy base) or a soy, rice or hemp base. Kamut pasta is much higher in protein than regular pasta. There are no excuses for not getting enough protein.

P.S
Hemp protein contains all 20 known amino acids including the 8 essential and 2 semi-essential amino acids (EAAs) our bodies cannot produce. Proteins are considered complete when they contain all 9 essential amino acids in a sufficient quantity and ratio to meet the body's protein requirements. This makes hemp seeds perfect for vegans, vegetarians or anyone who is looking to reduce the meat content of their diet, hemp seed protein can supply all of the protein requirements without the bad fats in meat and without the stomach upset from soy.

HOW TO LOSE WEIGHT THE HEALTHY WAY

There are a million and one diets out on the market today.They may help you loose weight, but are they healthy and help you keep the weight off? In most cases the answer is NO!
Here are some tips to help you keep the weight off and keep it off with all the focus on your
health!

While exercise is very important and not to be neglected; what you eat will account for about 70% of what you look like, how you feel and the state of your overall health. In this article I will discuss:

•Healthy Food Choices and Alternatives

•Good Snacks to Have Around the House

•How the Time of Day That You Eat Affects Your Weight

•What Happens When You Cut Your Calories Too Drastically

•How to Lose Weight Successfully

• What I Eat on a Typical Day On and Off Season

Healthy Food Choices and Alternatives
It is actually very easy to eat a healthy diet without a lot of sacrifice. What makes it tough is convenience. Healthy food is not nearly as accessible as it’s not so healthy counterpart. When was the last time that you were at a restaurant and couldn’t get white rice because they only had brown rice? This is not a very likely scenario. Knowing this; to eat healthy sometimes you need to plan in advance. The good news is that big businesses and corporations are starting to come around and offer some healthy choices. Now with that said, this is how you determine a healthy choice from a not so healthy choice.

CARBOHYDRATES:
Not all carbs are bad or fattening. The reason that they have gotten such a bad wrap is the choice of carb and portion sizes that people generally choose. Limit the amount of over processed, refined or ‘white’ carbs. Here is a list of some healthy alternatives:

GOOD:

Kamut pasta (found in the organic section of the grocery store)

Brown rice or basmati rice

Whole organic large flake oats (see my recipes)

Stone ground tortillas with salsa or crispy minis

Stevia, organic cane sugar or turbanato sugar

Real maple syrup

Triscuits, or whole grain crisp bread, spelt based baked crackers

BAD:

White Pasta

White Rice

Processed Oatmeal

Chips

Sugar

Sugary Syrup

Regular cracker

So now you know the 1 on1 about healthy eating, stay tune for my next blog on PROTEIN, whats good and what's BAD!!

See you soon on the next Discussion with BODY N RICHED FITNESS!!

"Your guide to building the right Body"

Get Raw
Fresh spinach has nearly nine times the bone-building vitamin K of iceberg lettuce. Use at least 2 cups and you'll get some hefty doses of zeaxanthin and lutein to protect your vision as well.

Pound Protein
Aim for at least 25 grams of high-quality protein, which will help keep you fuller longer. The best salad bar sources include whole egg (7 grams); cottage cheese (7 grams per 1⁄4 cup); tofu (6 grams per 1.4 ounces); chopped chicken or turkey (11 grams per 1/3 cup); or plain tuna (23 grams per 3 ounces). Avoid using shredded cheese. A cup supplies 28 grams but has more fat than a Big Mac.

The results you need....Body N Riched Fitness..

Personal exercise trainers provide one-on-one fitness instruction to people desiring a program tailored to their specific needs. I will evaluate the clients' physical fitness and keep track of their progress. Body n Rich will typically conduct sessions at a health club or a client's home. Clients may request that their trainers travel with them in order to keep up an exercise routine.