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.