Vi Life

Today's workout!
46 min Run
Jumping Rope = 400
Burpees = 68
Sit up & twist = 300
4 laps with 35lb Weights
Burned up to 500 Calories!!

CARBS VS CABRS

Good (complex) Carbs                  Bad ( simple) Carbs
Oatmeal                                          Cane sugar                 
Sweet potato                                  White bread
Brown rice                                     White bread/pasta
Quinoa                                            Bottled sauces                                             
Barley                                             Cakes,biscuits
Beans                                              Soda & juices
Nuts & seeds

It's important to know that not all carbs are bad.

Naturally Sweet Herbal Teas: No Sugar Required

Many people put spoonfuls of sugar into their morning cups of tea and coffee each day,without even knowing the health risks. Here are few teas that require no sugar.

Numi Organic Rooibos Tea
Tazo Organic Spiced Black Tea
Tazo Will Sweet Orange Tea
Cardamon Cinnamon Tea
Good Earth's Sweet & Spicy Red Tea
Chamomile
Celestial Seasoning Raspberry Zinger

30% Gym 70% Diet

Remember it's 30 % gym and 70 % Diet.

Here we go, fresh out of AK kitchen: 
Chicken breast (lightly seasoned), Brown Rice, Asparagus and Zucchini. Very easy to make if you can't figure it out invite me in your kitchen. Lol. 

Late night snack

My late night snack is Cottage Cheese with blueberries, walnuts, peanut butter and Visalus protein powder. Mixing together. I know a lot of you guys out there don't like Cottage Cheese. I never used to, but I gave it a try and now I'm HOOKED to it.

Great fat-burning foods

1. Brown Rice
2. Chicken Breasts
3. Broccoli
4. Spinach
5. Asparagus
6. Oatmeal
7. Sweet Potatoes
8. Beets
9. Cucumbers
10. Cantaloupe
11. Green bean

Putting on Muscle Weight

Step #1: Eat the Right Food
     To build muscle you must feed your body with nutrient-dense foods that are good sources of protein, carbohydrates and healthy fats. Carbs help give you energy, while protein is the building blocks of muscle; and fats can help with cell function. Avoid foods that are high in fat, like deep-fried foods, processed foots, refined foods and commercial baked foods. Eat fruits, vegetables, lean meats, low-fat dairy, whole grains, fish, beans, nuts and seeds.

Step #2: Drink Plenty of Water
     Muscle tissue has a high percentage of water. To keep you muscle and body hydrated, make sure to drink enough water throughout the day. The institute of medicine, recommends that women get 2.7L of water a day and men get 3.7L.

Step #3: Eat Multiple Meals a Day
     Eating every 2 to 3 hours through the day can give your muscles a constant supply of nutrients and it can also give you sustained energy.  Make sure these foods are a balance of protein and complex  carbs.  Example: Baked salmon with sesame broccoli and brown rice.

Tonight's Dinner- Egg Quesadilla

When my wife first showed me the recipe and photo I was excited to try it out.  We made it tonight for dinner. It was very delicious and I cannot wait to have it again. My 2 year old son even enjoyed this meal, saying: "Daddy, I like it!"
This meal can be enjoyed anytime of the day, breakfast, lunch, post workout (b/c of all the protein), and of course as I did, dinner!!
I hope you enjoy this nourishing meal that will fit into your healthy lifestyle. The crispy tortilla creates an exciting crunch that glides the silky egg mixture into your mouth.

This meal and photo from The Gourmet Bachelor Cookbook.

Ingredients
2 tortillas (Whole Wheat)
2 Tbsp olive oil
1/2 c red & green peppers, diced
1/4 c corn kernels
4 eggs (or 6 egg whites)
2 oz cheddar cheese, shredded
1 Tbsp cilantro, chopped

Directions: Saute peppers and corn for 4 minutes in olive oil. Whisk eggs in a bowl. Stir eggs into skillet with the peppers until fluffy. Add some cheese and cilantro. Remove from pan and set side. Place 1 tortilla in the pan, place some cheese on top. Place egg mixture on top of the cheese, then another layer of cheese. Place 2nd tortilla on top. Grill for 1-2 minutes on each side.

How to Reduce Muscle Soreness

After a hard workout or an intense exercise our bodies become sore.  This could last for up to a week. Some muscle soreness happens when you are working one muscle for a long period of time. 

Here are some tips to help recover from muscle soreness.

1. You can do exercises that are low intensity.  By doing this, your body has a better ability to relax.  After your workout or training, do some cardio exercises for 15 minutes very slowly.  You could go for a walk around a track or at the park for 20 to 30 minutes.

2. It is good to utilize a protien shake after every training to "refuel" your batteries and bring important nutrients to your body that will help reduce muscle soreness that may occur the next day. I have begun to use Visalus for my protien shakes.  As I use this more, I will share my experiences and "recipes" for some delicious shakes!!

Here's my ordering site if you want to look into it for yourself. www.moore4you.bodybyvi.com

3. Drink. Drink a lot of water. A good water source is one that has electrolytes.  Which has calcium, sodium and magnesium; all are important elements for mescle recovery.

4. Massages.  Getting a massage will increase blood circulation. This will help you with post-workout and reduce the level of lactic acid formed in muscles.

5.  Sleep.  Get enough sleep.  Sleep at least 8 hours a night or more.  Remember, your muscles are growing when you are resting, not when you are training.

6. Intake large amounts of Vitamin C.  This will help reduce bad cholesterol and also reduce muscle pain or cramps. 

7. Shower.  Taking a hot-cold shower after you get home allows your muscles to recieve more nutrients. Also, during the winter, a nice warm shower can help prevent you from getting colds.