Chicken Parmesean

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4 Boneless Skinless Chicken Breasts
1 14 oz Jar of Pasta Sauce
1 cup Shredded 2% Mozzerella Cheese
1/2 a box of Barilla Plus Penne Pasta

Heat oven to 375. Pour ½ of the sauce on the bottom of a 9×12 baking dish. Top with chicken and pour the rest of the sauce over the chicken. Cover with foil and bake for 30 minutes. Uncover, sprinkle with 2% shredded mozzarella cheese and bake 5 minutes or until chicken is done. Serve over Barilla Plus pasta.
Makes 4 servings (One Large Serving)
490 calories
10 grams of fat
57 grams of carbs
7 grams of fiber
44 grams of protein

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Chicken and Tortellini Soup

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3 cups reduced-fat low sodium chicken broth
3 cups water
1/2 tsp Italian seasoning
1 9oz package of refrigerated cheese tortellini
1 package of precooked, diced chicken chunks
3 carrots, peeled and thinly sliced
4 plum tomatoes, chopped
1 6oz bag of baby spinach

Bring broth, water, and seasoning to boil in a large pot. Pour in the tortellini and reduce heat to med-low, simmer for 3 minutes. Add carrots and simmer for 4 minutes, then stir in the baby spinach and tomatoes and simmer for 2 minutes or until carrots are tender.

Makes 4 servings (One Large Serving)
215 calories
4 grams of fat
25 grams of carbs
3 grams of fiber
22 grams of protein

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Breakfast Salad

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1/4 cup old fashioned oatmeal
1/2 apple, cut up
1 banana, sliced
1 Tbsp chopped walnuts
1/2 Tbsp ground flaxseed
1 container vanilla Fiber One yogurt

Mix together oats, apple, banana, and walnuts. Top with yogurt and flaxseed.
375 calories
7 grams of fat
71 grams of carbs
8 grams of fiber
12 grams of protein

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Fat Burning Principles

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• Eat less calories than you burn daily. Split your calories into several meals.
• Losing weight is as simple as calories in versus calories out.
• Fad diets are not necessary; eat a balanced diet of carbohydrates, fat and protein.
• When we diet, our brain will gradually put us in “starvation mode,” much like “power-save mode” for a computer. It will slow down our metabolism so we need less energy and this is what leads to plateaus and stalled fat-loss.
• By having one day a week of a calorie surplus, you stop your declining metabolism and at the same time re-fill your muscle glycogen with glucose to fuel upcoming workouts. Eating leads to higher metabolism.
• To avoid feeling hungry, eat foods high in fiber and protein.
• It is critical to have whey protein immediately post workout. Working out will put you in a catabolic-state where your body will literally eat away at your muscles. Fueling your body with amino acids will prevent that from happening. More muscle = higher metabolism.
• Become label reader, know what you’re eating and take responsibility for what you put into your body.
• Log everything; food intake, workouts, and even moods.
• The good news is that even people without great genetics and lower metabolisms can succeed and change their body composition without surgery and drugs. It just takes knowledge and discipline.

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The Rules of Effective Workouts

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• Eat a balanced meal 1-2 hours before exercising.
• Have a small snack pre-workout, like a banana or apple.
• Lift weights before cardio workouts. Cardio workouts will burn the carbohydrates you need to fuel your weight lifting workout.
• Have a Whey Isolate drink immediately post workout, preferably mixed with a simple sugar like juice or Vitamin Water™. Then do your cardio workout.
• Workout with a purpose. Have intensity and focus.
• Do not over do it. It’s best to split up body parts and workout for 30-45 minutes a day rather than hours at a time.
• Have a decent-sized balanced meal within an hour of working out.
• Have a slow digesting protein like eggs, milk or meat before bed.
• Get 7-8 hours of sleep a night.
• Do not work out a body part if it is still sore. Our body actually re-builds muscle while we rest; so tearing it down again before it has recovered will lead to over-training and fatigue.

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