7 Express Steps to a Perfect Packed Lunch

Summer vacation is winding down, fall is approaching and the kids are going back to school.

It’s time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches. Read the rest of this entry »

2 Really Good Express Fat Loss Recipes

Fruit Kebabs

These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here’s what you need…

• 10 wooden skewers
• 10 strawberries
• 10 bite-sized watermelon pieces
• 10 bite-sized cantaloupe pieces
• 10 bite-sized mango pieces
• 10 bite-sized pineapple pieces
• 10 bite-sized kiwi pieces
• 10 blueberries
• 10 blackberries

1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here’s what you need…

• 1 large leaf of lettuce
• 2 slices lean turkey
• 1 roasted red bell pepper, cut into 4 segments
• 2 tablespoons garlic hummus
• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

For more details on the Express Fat Loss Program, visit: ExpressFatLoss.com

The Express Tex Mex Mini Meat Loaves (Healthy Recipe)

It doesn’t get much shorter or sweeter than this!

Here’s an awesome recipe from my partners at Prograde Nutrition.

Tex Mex Mini Meat Loaves at http://express.getprograde.com/mini-meat-loaves.html

Just looking at the picture of the finished recipe is making my mouth water.

- Enjoy!

Keep Moving, Stay Fit

PS – If you enjoy that recipe, well, they’ve got 196 more of them at http://express.getprograde.com/prograderecipebook.html

The Express Protein Popsicles

What better way to cool down this summer than a refreshing Protein Popsicle?

Seriously, you’ve gotta check out this recipe from my partners over at Prograde. Tell me that popsicle doesn’t look SOOO good!

It’s simple to make, too.

Home Made Protein Popsicles recipe

Keep Moving, Stay Fit,

Express Quinoa Breakfast Bowl

You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot. You can use this easy recipe for a Post Workout Meal as well.

Servings: 1

Here’s what you need:

• 1/2 cup quinoa, cooked in water according to instructions on package

• 1 Tablespoon golden raisins

• 1 Tablespoon date pieces, chopped

• 1 Tablespoon pecan pieces, chopped

• Dash of cinnamon

• Dash of nutmeg

• Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

No Baking Fresh Mango Pie

What better way to usher in summer than with this delicious no-bake mango pie? You won’t find any processed sugars or refined carbs in this dessert – just sweet and nutritious whole food ingredients. That being said, remember to use portion control even with nutritious desserts.
Servings: 12

Here’s what you need…

• 2 cups raw pecans
• 1/2 teaspoon ground vanilla beans, divided
• 1 teaspoon sea salt
• 1 1/2 cup pitted dates, divided
• 2/3 cup water
• 3 ripe mangoes, peeled, seeded and sliced

1. Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup of the dates in a food processor. Press half of the mixture into the bottom of a pie pan, set aside.
2. Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in a food processor or blender. Mix until a thick syrup forms.
3. Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
4. Arranged the mangoes over the crust, then sprinkle with the remaining crust.
5. Keep in the fridge and eat within 2 days.

Nutritional Analysis: One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g protein.

Best Post-Workout Pancake Ever

If you are like me, and you like to train early in the morning, then you probably don’t have the chance to eat a good breakfast after your workout. If that sounds like you, well, I’ve found a great pancake recipe and it’s easy to make and perfect after your workout.

I suggest having this pancake after a tough workout. It’s high in carbohydrates, but after your workout this is exactly what you need. Good carbs will boost your energy and at the same time replenish glycogen (sugar levels) in your muscle.

High Protein Apple Cinnamon Pancake

• 3/4 cup Quaker quick Oats
• 4 egg whites
• 1/2 cup apple, diced
• 1 scoop of Protein Powder
• 1 tsp. Of Cinnamon

Directions

1- Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.

2- Spray some non-stick spray on a frying pan and pour the mixture into the pan.

3- Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.

Notes: For higher protein diets, add one scoop of vanilla protein power. Wrap up your pancake in foil and take it to go, put it in the fridge for later use, or eat it hot! Oatmeal pancakes will stay fresh all day long without refrigeration.

The best thing about this recipe is you can prepare it ahead of time and bring it with you to the gym.  That way you can eat it right after your workout. Trust me this pancake is so good it’s almost illegal.

If you want some more great recipes like this one (197 recipes) go and grab your copy for only $4.95. GET YOUR RECIPES E-BOOK RIGHT NOW

A Common Healthy Weight Loss Complaint

If it were easy everyone would be walking around with a lean, sexy body. But hey, it’s not in this world we live in today. Believe me, I understand all too well that there’s temptation around every corner.

Everywhere you look there’s fast food, junk food, chocolate, candy, ice cream, pizza… And I know it tastes good. And I know when you get stressed your body craves it even more. That’s why you have to have a plan. You have to know what you’re going to do to avoid those temptations. You have to plan your meals in advance.

Again, if this were easy everyone would be thin and in great shape. But they’re not. The first thing to do is come to grips with reality. To accept the fact that getting the body of your dreams is going to take effort.

The second is to understand that it’s not going to be miserable. In fact, it’s going to be a LOT of fun. When you exercise you feel awesome. Sure, the weight comes off. But you also feel stronger. You’re more alive. You can meet the demands of your day SO much easier.

How is that miserable?

And when you start eating healthier the same thing happens. It really, really is true: you are what you eat. Now, take a second and really think about that.

What you are putting in your mouth is what your body is using to regenerate itself with all the time.

If you’re eating crappy food…

Get the picture

But don’t worry, I’ve got a really cool and inexpensive resource for you to help you out BIG TIME with your healthy eating.

My partners over at Prograde Nutrition have created this 197 Healthy and Delicious Fat Burning Recipes ebook. It’s only $4.95 and I highly recommend it to make healthy weight loss much easier on you.

Take a look at the 197  Healthy Recipes Book

Yours in health,

Martin Bolduc

Author of the Ultimate Guide to Express Fat Loss

www.expressfatloss.com

PS – Again, if you’ve been looking for easy-to-make recipes that fit into your healthy weight loss plan then look no further.

The Very Best 197  Healthy Recipes Book

Is Salad Dressing Good for Express Fat Loss

As you become more conscious about your nutrition, you might love to
eat a great salad for lunch or dinner. Salad is a great way to eat
your vegetables and with the addition of a good source of protein
like grilled chicken breast, salmon fillet or a can of tuna, you can
make a very nutritious meal.

The problem often is the salad dressing. Be careful with the dressing.
If you don’t make your own salad, or order one at a restaurant, don’t
forget to ask for the dressing on the side. Most of the time they put
on too much dressing and might can destroy your good intentions. Read the rest of this entry »

My Sunday Night Cooking

Last weekend was really nice. I spent some great time with Nancy and Kayden. It’s always nice to relax and enjoy some good family time. Just like every weekend, this week I made my nutrition plan for the following week and went with Kayden to buy what I need for my Sunday night cooking. This way I prepare my meals, but it’s also something I can do with my family, and I teach my son good habits at the same time.

For people who think I don’t do what I tell you to do, here’s proof for you. Everything I tell you, I try it first and I keep doing it. This is the only way to stay lean and at the same time enjoy life.

I always keep my Sunday night or afternoon free to cook my food for the following week. Most Sundays I like to try some new recipes. I love to try new recipes and new flavors.

Last Sunday night I cooked:

• Beef Stir Fry
• Turkey Chili
• Moroccan Stew
• Protein Bar

Honestly, I like to cook. I like my Sundays. We always have a great dinner and have fun at the table as a family. Cooking is not difficult at all. You just need to take some time over it, and if you take the time to plan your meals on Sunday night, then you’ve got half of the battle won. Make sure you make good choices when you plan your meals on Sunday, and you are on track for the whole week to reach your goal of a new you.

I receive a lot of emails from people asking me where I get ideas for my recipes. It’s easy. I found an E-Book that has 197 Healthy and Delicious Fat Burning Recipes. What I like from this cook book is that it’s made by a nutritionist and fitness expert. All the recipes go really well with my lifestyle. You will not find another cook book with great recipes on the market at $4.95. At this price you can’t be wrong. Yes that’s the right price – $4.95.

To get some great ideas for your future meal plan:   197 Healthy and Delicious Fat Burning Recipes.