diet tips

Fighting Fat as a Female

Fighting Fat as a Female

Guest Author:  Christina Holston- Teacher, Trainer and Zumba Instructor

Fighting Fat as a Female

As a female with a 40+ hour a week job, a second job as a Zumba instructor who also trains clients, and a third job as a DJ, it is hard for me to find the time to take care of my body. Before you ask me to clarify the last statement, it is true. You can’t out exercise a bad diet. Even though I’m in the gym 5 days a week, it doesn’t make up for a bad diet. Trust me, I’ve tried! You must find time to take care of yourself! Following these tips I’ve learned over the past few years will make your life easier, and the results will be easier to achieve. This is Fighting Fat as a Female.

Meal Prepping is Mandatory

Meal Prepping is knowing today what you are going to eat tomorrow. Having meals ready to eat for a minimum of breakfast, lunch, and healthy snacks to keep my metabolism up throughout the day. While school is in session, I prepare meals on Sunday for the entire week. I typically go low carb during the day to keep my blood sugar down (great for fat loss) because my body really likes carbohyd

rates (in a bad way). If you have your lunches planned out, you have no excuses for going out to eat and being tempted by fast food.

Here is an example of some meal preps:

Breakfast: 1st Phorm Level-1 Meal Replacement Shake with Almond Milk 

Mid Morning Snack: Almonds or String Cheese

Lunch: Grilled Chicken w/ Broccoli

Mid Afternoon Snack: Pepperoni and Cheese

This diet allows me to have an extremely high protein, low carb, and healthy fat diet during the morning and afternoon hours where I am staying sedimentary. This means that I’m not being physically active. If you are not being physically active, you definitely don’t want to spike your blood sugar. Spikes in blood sugar will cause insulin to dump into your body and cause fat gain.

For Dinners my husband and I like to do crock pot meals that give us enough food for two days.

Don’t be Afraid to Lift Heavy Weights

 

Lifting weights, after getting your nutrition down, is the easiest way to getting the body that you want. Lean muscle burns fat at rest. Fat doesn’t (okay it does, but it is minuscule). Lifting weights will not make you look like a man, or make you bulky unless you A. Take steroids, or B. Eat surplus calories. If you are trying to diet, you don’t want to do either of those. Get a great workout that my husband wrote on this site and hit the gym!

Don’t Spend Hours on the Treadmill

Treadmills are great, however you don’t need to spend a lot of time on a cardio machine to lose a ton of weight. Check out HIIT exercises or mix in some sprints, or a popular class like ZUMBA to get your cardio on. Dustin came up with a great exercise called the DUSTIN CARDIO WORKOUT:

2 minute jog- 30 second sprint- 30 second walk
3 minute jog- 30 second sprint- 30 second walk
4 minute jog- 30 second sprint- 30 second walk
2 minute jog- 1 minute sprint

You can do this workout on a treadmill, outside, on a bike, or elliptical.

Supplements Help, But They Aren’t Miracles!

My favorite supplements for weight loss are: (Free Shipping Links)

Royal 21 Queen System:

The Royal 21 Queen system is great for women having trouble with their metabolism, losing weight, and controlling their appetite. It will eliminate appetite, optimize hormones, and even let you sleep better! This is a must have if you are looking to shred a lot of weight. My client Kim M. lost over 70 pounds in 4.5 months with the Royal 21 Queen System.

Glucose Disposal Agent:

GDA is great and I take it every day. GDA helps block carbs from spiking blood sugar, the number 1 reason why we gain weight. Once blood sugar is spiked, insulin is dumped and fat starts getting stored. GDA helps keep this from happening!

Full Mega:

Full Mega is one of the highest qualify fish oils on the planet. It helps you lose weight, great for heart health, and one of the reasons why my hair and skin have looked so good.

M Factor Goddess: 

M Factor Goddess is a multi-vitamin made for us women that helps us control our hormones, makes periods more bearable, and helps us with the vitamins and minerals we need most!

Post Workout Stack: 

Lean sexy muscle is what we need and the Post Workout Stack will help us get it. Our body needs whey protein isolate and glucose post workout to build lean muscle and for repair. This shake tastes amazing!

Know How Many Calories Your Body Needs

Last but not least, your body doesn’t need as many calories as you probably think it needs. You were told to stick to a 2,000 calorie diet, but for most women, that is far too many calories. I tell my clients to check their BMR (Basal Metabolic Rate) and if they are trying to lose weight, to try to eat around that number starting out.  

 

Following these steps will help you lose weight fast! Thank you for reading Fighting Fat as a Female!

 

Thank you for reading,

 

Christina Holston

Teacher, Trainer and Zumba Instructor

1st Phorm Legionnaire

Building Muscle on a Budget- Cost Conscious Supplements and Food

Building Muscle on a Budget- Cost Conscious Supplements

It’s hard to build muscle, or diet when you are on a tight budget. The key is to learn the tricks of the trade, and if you do it correctly, you will actually save money by getting a better body. Let’s look at some of my suggestions.

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Budget Muscle- Food Edition:

Whether you are dieting or trying to add muscle, there are certain go to foods.

  • Chicken Breasts: Chicken breasts can be had for $1.99 a pound many times if you go directly to the butcher section at many grocery stores (Krogers), but if you buy the Tyson variety, you will be paying close to double.
  • Chicken Thighs: Fattier than chicken breasts, but much more economical, chicken thighs are a real value in the muscle department.
  • Eggs: I see our local ALDI advertising eggs for 59 cents a dozen all the time!
  • Yogurt and Cottage Cheese: Both very good sources of protein
  • Bulk almonds, peanuts, and cashews: Great healthy fats and proteins to snack on
  • 1st Phorm Level-1 Meal Replacement Shakes: Only 140 Calories, 24 grams of protein, and $1.66 for a complete meal, it is a must buy! Order here with free shipping!
  • Canned Tuna: Sometimes not the most appealing taste, but high quality protein for a low price!

 

Budget Muscle- Supplements Edition:

Whether you are dieting or trying to add muscle, there are certain go to supplements.

  • 1st Phorm Creatine: Creatine is safe for men and women and is one of the most researched and proven supplements ever. It builds muscle, helps in recovery, and is dirt cheap. Purchase 100 servings for less than 19 cents a serving with free shipping here! 
  • 1st Phorm Glutamine: Glutamine is another safe and proven supplement for men and women. Your muscles are full of glutamine and it is good for your immune system. Purchase today with free shipping for servings less than 32 cents a day!  
  • Hot Coffee (Black): Black coffee has antioxidants and caffeine that is great for weight loss. Especially if you don’t add the sweeteners. Try drinking this while fasting.
  • 1st Phorm M-Factor Multivitamins: M-Factor is dosed correctly with the right vitamins and minerals for women or men (you pick the men’s or the women’s version when ordering). They are tailor-made to help men and women who are active at working our or dieting that aren’t getting all the vitamins and minerals their body needs. Order M-Factor will free shipping here!

 

Summary:  

Quality foods and supplements don’t have to cost an arm and a leg, but they sure can make those arms and legs grow!

 

Questions and Comments?

 

Thank you for reading, share with your friends!

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

How to Properly Plan A Successful Weight Loss

How to Properly Plan A Successful Weight Loss

So you have decided that you want to lose weight! Congrats! Maybe it is because of a So you 30 day weight loss challenge, or maybe it is because you want to not be out of breath chasing your yougins’ around the house. Whatever the reason I want to congratulate you for deciding to put your healthy first and concentrating on making a better you. I am going to share with you how to succeed at weight loss so that you don’t become one of the millions that try it for a week or two and become discouraged and quit.

 

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Same person, Jessica totally transformed her life.

Proper Planning Makes Better Performance:

If your goal is to lose weight and totally change your life, this is what you must do:

  1. Get your household involved. If you have a significant other or kids that are not participating then it will be extremely difficult for you to succeed. You need to motivate them to also get healthy. Have a competition. It isn’t going to hurt your child to eat healthier and lose a little weight if they are unhealthy. There are plenty of healthy recipes that are low calorie that are delicious.
  2. Throw away the garbage (unhealthy foods). If you have unhealthy food options in the house, you will be tempted.
  3. No soda with sugar. If you have to have soda, convert to diet, but you should drink water.
  4. Meal Planning makes your life easier. Do not try to diet without planning all your meals in advance. 1st Phorm Level-1 Protein is a great meal replacement protein that is great for breakfast or lunch! Crock pot meals will also make your life easier!
  5. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 1-5 pounds per week. You should set a goal for 1 month weight loss, 3 months of weight loss, 6 months of weight loss, and 12 months of weight loss. Push yourself to hit each goal, and if you don’t hit those goals, reevaluate and reset those goals.
  6. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  7. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  8. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  9.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Royal XXI Queen or King System! : The Royal XXI Queen or King System are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Royal King/Queen are stimulant fat burners that control appetite and burn fat. T-21 helps you optimize hormone levels to burn fat faster. C-21 helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast.

Royal XXI Queen System: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal XXI King System: https://1stphorm.com/a/products/stacks/weight-loss-stacks/royal-21-king-system?a_aid=nutritiontrain

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful.

 

Thank you for reading and good luck with your weight loss!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

How to Snack While Dieting

How to Snack While Dieting

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Question: I love chips, are healthy variety of chips good alternatives for mid-morning and afternoon snacks?

Afternoon: Simple Answer… No.

When you diet, there are a few things that you want to do. You want to eat frequent meals to keep your metabolism up, and keep yourself from feeling “starving”. You also want to meal prep to keep nutritious food within arms reach to keep from eating fast food and other horrible food.

When dieting, the dieter needs to watch out for carbs. Carbs need to be consumed upon waking up and around post workout. The rest of the day should be low carb. Why? Carbs, especially simple carbs, spike insulin. When you are sitting at your desk, and insulin is spiked, it leads to fat storage. Carbs also hold 3 grams of water per gram of carbohydrate. 6 ounces of chips can make you gain over a pound total, and although most will be water weight, some of this will be stored as fat.

What should you eat instead?

  • Nuts: Nuts are full of healthy fats, protein, and fiber. All of which are great for dieting, heart health, keeping you full, and lean muscle.
  • Greek Yogurt: I like Oikos Triple Zero Greek Yogurt because it has 15 grams of protein, 0 fat, and 14 carbs (6 fiber).
  • 1st Phorm Level-1 Protein Shake- My breakfast everyday. Less than 140 calories, 24 grams of protein, and keeps me full for hours. It is muscle in a bottle. Order here with free shipping: https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1a_aid=nutritiontrain

Summary:

Stay away from carbs when snacking. Eat protein, fiber, and healthy fats.

 

If you enjoyed this article, please share with your friends!

 

Good luck!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Descriptions and Benefits of Different Diets

Adkins, Paleo, Vegetarian, Zone, there are a ton of different diets out there. What are the benefits and key characteristics of each?

Adkins Diet:

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The Adkins Diet was created by nutritionist Roger Adkins. The diet is a classic example of a low carbohydrate diet. The goal is to limit the amount of carbs and promote ketosis, the process in which the body uses fat as the primary fuel, instead of carbohydrates.

Benefits/Issues with the Adkins Diet:

Adkins doesn’t impose calorie limits, and early versions allowed the dieter to eat unlimited meats and cheeses. Lower carbohydrate diets tend to see a decrease in water weight, which will help the person lose weight faster early. Lower glycogen levels in the muscles will help clothes feel loser because of the lack of carbohydrates that your body is eating. This may make you feel good at first, but long term may restrict the amount of muscle growth. The Adkins diet does help people lose weight and I feel is an easier diet to understand because you are really only concerned with the amount of carbohydrates that you can ingest, however can be hard to follow because of the cravings.

Paleo Diet:

paleo-diet

The Paleo Diet was created by Loren Cordain, PhD, who believes that humans are genetically made to eat specific foods that our ancestors (early humans) had readily available. This means that no preservative foods such as lean meats, seafood, nuts (no peanuts!), fruits and vegetables (no potatoes or beans!), and plant based oils are approved. Eating non-preservative foods including lean cuts of meat, fruits and vegetables, and nuts can be heart healthy.

Benefits/Issues with the Paleo Diet:

My biggest issue with the Paleo Diet is that we are told to eat like early humans who had an average lifespan of 25-30 years. Also look at the list of approved foods, there are no oats, breads, pastas, or dairy. It is super restrictive and takes away a ton of healthy options. It is known to be expensive to be on this diet because the food needs to be preservative free and the options are limited. The diet does work and has a ton of followers.

Vegetarian Diet:

vegetarian-diet-plan

Probably my least favorite diet. Why? Not because of the diet itself, just the fact that I love meat and seafood. I’m sorry, I just got to have it in my diet. The vegetarian diet is what it sounds like, eating nothing but fruits, nuts, vegetables, grains, legumes, oils and starches. No meat, no seafood.

Benefits/Issues with the Vegetarian Diet:

The vegetarian diet is great for the heart. The vegetarian diet can help with many other conditions such as diabetes and blood pressure.  However, the vegetarian diet can also lead to some deficiencies. Calcium, vitamin B, omega-3 fatty acids, complete proteins, and other deficiencies happen with vegetarians. It is also hard to eat a high protein diet so if your goal is to increase muscle, it is harder to do so. It is hard to find someone who is obese who is on the vegetarian diet. It works.

Zone Diet:

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The Zone Diet, created by Dr. Barry Sears, is a restrictive diet that the dieter has to stick to 5 meals (3 full meals, 2 snacks) all with a 30%-40%-30% ratio per meal. This means that each meal/snack needs to have 30% fat, 40% carbohydrates, and 30% protein.

Benefits/Issues with the Zone Diet:

The Zone Diet is probably my favorite of the bunch. I typically like to keep my clients to a ratio of 20%/40%/40% (20% fats, 40% carbs, 40% protein), so this is more in line with my philosophy. It is hard for the average dieter to stick with this plan because the diet believes that all meals should stick to the  30-40-30 ratio. I believe that by the end of the day you should see that as your total macros versus a per meal basis. It is essential when on the Zone Diet to find recipes to use because it is extremely difficult to follow.

The Dustin Diet:

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The Dustin Diet, is a diet that I advocate with the majority of my clients. This diet, which is high in protein, helps produce lean muscle and burn fat. This diet is restrictive in calories and when you can eat certain macros. Sample: Breakfast should be high protein, moderate carbs. Snacks between breakfast and lunch should be high healthy fat, low carbohydrates, moderate proteins. Lunches should be low carb, high protein. Snacks between lunch and dinner should be high healthy fat, low carbs, moderate proteins. Dinner/Post Workout should be high protein, high carbohydrates.

Benefits/Issues with the Dustin Diet:

The Dustin diet gives your body the fuel it needs at the appropriate times. You eat carbohydrates upon waking and post workout/dinner, however you restrict carbohydrates during the middle of the day. This prevents insulin from spiking while you are sitting at your desk. Insulin either creates fat, or creates muscle. You want to spike insulin around workouts, and not when you are sitting at your desk.

Summary:

Almost all diets work. This is because it restricts the amount of calories/junk food that you can eat. Whether you use any or all of these diets, as long as you follow them, they will work. Some are easier than others, and some have extra health benefits when compared to one another.  All of these diets promote high protein meals, and nothing is better than Level-1 protein by 1st Phorm. For $1.66 you get a full meal of high quality protein, low carbs, low fat. Order today with free shipping: 1stphorm.com/nutritiontrain 

 

Thanks for reading!

 

Dustin Holston

 

 

How to Succeed and Win in a 30 Day Weight Loss Challenge

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.

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Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

  1. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
  2. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  3. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  4. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  5.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack: https://1stphorm.com/a/NutritionTrain/3e6471bc

Commander Go Pack: https://1stphorm.com/a/NutritionTrain/055c8bfd 

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful in challenges.

 

Thank you for reading and good luck with your weight loss in your 30 day challenge!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

 

 

Healthy Meals at Fast Food Restaurants

Healthy Meals at Fast Food Restaurants

Did you forget your lunch at home? Are you like many of us who are trying to lose weight and meal prep for the week to ensure we get healthy lunch alternatives? If you are in a pinch, here are some better than expected choices for lunch.

Keeping a bottle of 1st Phorm Level-1 at the office:

1st Phorm Level-1 Protein is a complete meal in shake form. It tastes amazing and mixes instantly with water or almond milk (my personal favorite). At only $1.67 a serving and 25 grams of protein, you cannot lose with Level-1.

Order now w/free shipping: http://bit.ly/28TsWbh

Subway:

Subway has a ton of healthy options for lunch, however there are some dangers lurking.

  • Grilled Chicken Chop Salad, extra spinach, tomatoes, lettuce, cucumbers, NO CHEESE, NO DRESSINGS other than Oil and Vinegar. 20 grams of protein, 200 calories, less than $10 with water/diet coke.
  • 6 inch turkey on whole wheat or other bread. No dressings, all the veggies you want. 300 calories, 18 grams of protein. $6-$7 with water/diet coke

Chic-fil-A:

Chic-fil-A has one of the best options out there for a high protein low calorie meal, however many of the fried foods from Chic-fil-A can add inches to your waist.

  • 8 Pack Grilled Nuggets + Greek Yogurt Parfait: 300 Calories, 31 grams of protein. Under $10 with a diet coke/water.

Or skip the Greek Yogurt and stick with the Grilled Nuggets.

Wendy’s:

If you eat chili, it’s super easy and cheap to eat healthy at Wendy’s.

  • Large Chili and Diet Coke is only 310 calories, 10 grams of fiber, and 26 grams of protein!

Panera:

Panera has several healthy choices if you stay away dressings and prevent yourself from going overboard with the bread.

  • Bowl of Turkey Chili is only 260 calories and 17 grams of protein!

McDonald’s:

There are actually some healthy alternatives at McDonalds.

  • Hamburger Happy Meal has 390 calories if you stick to water.
  • Artisan Grilled Chicken Sandwich without dressing is only 360 calories and 37 grams of protein.

Taco Bell Power Menu Bowl:

Taco bell has many healthy alternatives, however the power menu bowl may be my favorite splurge.

  • Power Menu Bowl: If you go with sour cream, no ranch sauce, and no cheese it should be under 400 calories with a ton of protein!

 

You can eat healthy without cooking, however it is expensive and the temptation is there to really binge. With the above choices you can eat well without over-boarding on carbs, fat, and calories.

Do you have a recipe to share? Share it below!

Eat healthy my friends,

 

Dustin Holston

Teamnutritiontrain.com