If you missed part 1, please click here.

Natural sweeteners have been used for thousands of years – dating back from the Aztec Indians of Mexico to the ancient Egyptians.  These natural compounds are used for a variety of purposes and not just for adding sweetness to foods.  Their applications range from providing moisture to baked items, slowing food spoilage and providing nutritional benefits as well.  The three natural sweeteners we will explore are honey, maple syrup and agave nectar.  In this second report, I will discuss the nutritional benefits associated with these sweeteners and how they can help you add value to your diet. (more…)

With today’s hectic schedules, it seems as everyone is rushing to get here or there. I know there are days where I’m in a rush and can’t seem to get out the door fast enough.  On top of everything on my agenda for the day, getting in a quality whole food breakfast can sometimes be a chore.  I realize fast-food options are available, but I’d rather have a filling freshly prepared nutrient rich breakfast that will supercharge my energy levels and get my day off to a running start.

If this sounds familiar, I’ve got a great easy and simple recipe for you. (more…)

For most bodybuilders the cheat meal is something of a sacred ritual, a practice that is looked forward to after a week of disciplined eating. Cheat meals provide a break from, generally speaking, the normal everyday round of chicken breast/brown rice/mixed vegetable meals that serve as perfect bodybuilding foods but offer little in regards to variety. (more…)

I hope everyone enjoyed the 4^th of July as much as I did.  This year my brother in law hosted a fantastic BBQ - (what better occasion to try out his awesome new grill!) complete with plenty of good eats.  To say that traditional BBQ food was available is an understatement - it was around in abundance.  Cheese platters, serving dishes full of crackers and bowls full of chips, dips and other munchies were present in full force.  I thought about giving in but will power prevailed as thoughts of my next physique goal helped keep my nutrition plan in check.  My cheat meal was scheduled for the next day, so this helped me curb my momentary lapse in judgment.

My wife and I prepared a delicious black bean relish to accompany the juicy chipotle marinated grilled chicken breast that you see pictured below.  As with each year, the “usual suspects” made their appearance (ribs, sausage, guilty potato salads and so on).  These foods, while delicious and completely worthy of a cheat meal, caused me to ask myself this question: “What are the nutritional differences between these two meals?”  I did some research and here are my findings - (more…)

Thought you would enjoy this delicious recipe given to us by Deanne Brown, former Lean Body Challenge Winner.  Enjoy!

MOCHA PROTEIN PUDDING

2 scoops Chocolate Pro-V60
½ cup brewed coffee cooled
¼  dry oatmeal
¼ low-fat cottage cheese
2 tbsp sliced almonds
1 tbsp cinnamon
1 cup light cool whip or fat-free whipped cream

In a bowl combine all ingredients except whipped cream. Use an immersion blender and blend till smooth.
Add more coffee if too thick. Fold in whipped cream. Refrigerate overnight and serve. Makes four servings.