Garlic Asparagus

Your diet should be filled with vegetables, with asparagus at the top of the list. This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal. Servings: 4

Here’s what you need:

• 1 bunch asparagus
• 2 teaspoons olive oil
• 1 1/2 Tablespoons garlic, minced
• dash of salt and pepper
• 1 teaspoon lemon juice

1. Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
2. In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.
3. Remove from oven and mix in the lemon juice. Serve and enjoy!

Nutritional Analysis: One serving equals: 38 calories, 2g fat, 2g carbohydrate, 1g fiber, and 3g protein.

Enough Gas In Your Tank?

If you want energy, you don’t have to fill up on sugar-laden energy drinks any more! You can get all the energy you need eating breakfast, lunch, and dinner.

Wouldn’t it be nice if you didn’t have to rely on energy drinks to keep your eyes pried open and your mind and body attentive and ready for action? Well, you’re in for a treat, because if you want energy, you don’t have to fill up on sugar-laden energy drinks any more! You can get all the energy you need three times a day: breakfast, lunch, and dinner.

The Big, Bad C

Thanks to a fellow named Dr. Robert Atkins, carbohydrates have picked up a lot of flack from folks trying to improve their health. His world-famous Atkins diet has caused countless people to stop eating breads and pastas in order to lose a few quick pounds. Unfortunately, carbohydrates are essential when it comes to boosting your body’s energy levels.

The Magic M

You probably don’t think about including magnesium in your diet, but if you’re looking for energy, it’s time you reconsidered. Otherwise, the sugar that makes its way into your body isn’t going to offer you anything but extra weight. That’s because magnesium has unique properties that turn sugar into something useful: energy. In other words, you can get away with a little sugar as long as you get enough magnesium. Since going without any sugar every day is nearly impossible, magnesium is your lifeline to healthy energy levels.

Fortunately, getting sufficient magnesium in your diet isn’t rocket science. Many foods have plenty of magnesium, including bran cereals, certain nuts (almonds, cashews, and hazelnuts), and halibut. By keeping magnesium in your system, you help your body turn sugar into energy and prevent yourself from feeling worn out.

The Fabulous F

Few nutrients are given as much media attention as fiber – and for good reason. It helps regulate intestinal issues and prevents dangerous and deadly diseases, such as heart disease and diabetes. On top of these wonderful perks, fiber also helps you feel full of vigor and energy.

Unlike other energetic foods, fiber doesn’t necessarily provide you with an instant energy boost. Instead, fiber helps regulate how quickly your body uses the energy it has in storage. By eating plenty of fiber, which can be found in fruits, vegetables, and whole-grain breads and cereals, you can maintain a steady flow of energy throughout your daily routine.

The Basic H

Need to stay focused? Expect your body to go strong until the end of the game? You’re going to need to stay filled up on H20. According to research, even a tiny lack of water in your system can instantly lead to feelings of fatigue. By making regular trips to the water fountain or keeping other unsweetened drinks at your disposal, you take a huge step toward ensuring your energy levels are at their peak, so you’re always able to do what you want to do when you want to do it.

Another way to get fluids in your body is by eating fresh fruits and vegetables every day. Not only do they offer an instant rush of hydrating fluids, but they also taste wonderful and come with an array of additional health benefits.

Chocolate Shake

What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won’t miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here’s what you need:

• 12 oz of purified water
• 80 grams chocolate whey protein (RobZFitness approved list)
• 1.5 Tablespoon raw almond butter
• 1.5 Tablespoon whipping cream
• dash of ground cinnamon
• 2 cups ice
• 1/2 cup blueberries (option)

Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 243 calories, 7g fat, 5g carbohydrate, and 40g protein. 

6 Reasons To Eat Nuts

These Are The Reasons Why You Should Eat More Nuts Daily.

They taste great, are perfect for snacking on the road or for a quick snack, and come in such a variety of flavors that it’s impossible to get bored with them. But did you know that nuts also offer an amazing array of health benefits as well?

If you’ve been looking for a way to boost and protect your good health for the long run, you just hit the jackpot.

1. Protein

One of the most touted benefits of nuts is the amazing amount of protein found in each and every nut. When your body has sufficient protein, it builds new body tissue and helps damaged tissue heal easier, regulates your body’s functions, helps you fend off an array of diseases, and gives you an added boost of energy to get through the day with a pep in your step.

2. Fats

As an educated, health-conscious individual, you know that all fats are not created equal. Take the fat found in nuts for example. Nearly 80 percent of some nuts are nothing but fat, but fear not, for the fat isn’t the frightening saturated type. It’s unsaturated and omega-3 fatty acids. In other words, it’s the exact kind of fat you need to stay strong and healthy.

3. Hearty

In case you haven’t heard, nuts are a great treat to improve your heart health. One of the main reasons is the power that unsaturated fat has to lower your overall cholesterol levels. At the same time it’s lowering your bad cholesterol, that handful of nuts is also reducing your risk for a dangerous or deadly blood clot.

4. Fiber

Most often thought of in whole grains, fiber is also abundant in practically any nut you can find on the shelf. And fiber does more than just keep your bowels regular. Researchers also suspect that adequate fiber helps you avoid the potentially debilitating disease of diabetes. It is unknown how the connection works, but there seems to be a strong relationship between fiber and decreased diabetes.

5. Antioxidants

Found in a variety of foods, antioxidants help prevent runaway molecules from damaging cells, a process that can lead to various cancers and other diseases. Nuts that contain the highest levels of antioxidants include chestnuts, walnuts, and pecans. However, most types of nuts have some antioxidants, so feel free to eat whatever nuts you can get your hands on!

6. Vitamins

Nuts are also filled with all sorts of helpful vitamins and minerals. What can you pick up by picking up a handful of nuts today? How about folate, niacin, and riboflavin? Vitamins B and E? Selenium, iron, magnesium, and more? Not bad, eh? So instead of running away from nuts because they have a little fat, remember that the fat in a handful of nuts is healthy for you and comes with tons of other great health benefits!

Define Workout Habits

What are your habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit

Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Eat around every 3 hours during the day.
• Bring your lunch to work instead of eating fast food.
• Exercise around 5-6 times a week every week for 45-60 minutes each time.
• Make sure your heart rate is properly elevated during your workouts.
• Get up early and exercise for an hour each morning if evening hours are difficult.
• Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I’d love for my fitness program to become your new healthy habit! Call (813) 610-9933 or email Rob@RobZFitness.com now to reserve your spot.  When you work with me, there’s a good chance that those habits will become a lifestyle!

Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12.  This recipe is quick and tastes amazing.  Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here’s what you need:

* 1 Tablespoon sesame oil
* 1/4 cup lemon juice
* 1/4 cup soy sauce
* 1 teaspoon ground mustard
* 1 teaspoon ground ginger
* 1/4 teaspoon garlic powder
* 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

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Climb Tampa 2011 – 42 Story Challenge

Click Here To Register

I challenge you to race with me to the top on the Bank of America building in downtown Tampa (RobZFitness -2nd Location) building Saturday, March 26, 2011. at 7:00am.  I promise you will have a lot of fun and probably get in one of your best workouts of the year while supporting a great cause.  Last year we help raise over $6,000.00 for the American Lung Association!

Join the RobZFitness Team as we climb our way to the top of the Bank of America building in downtown Tampa .  Last year our team placed 1st overall while hundreds of people huffed and puffed their way up the 42 flights (914 steps) .  This is more than your same old 5K; this event takes people vertical!  Whether climbing for a winning time or simply to cross the finish line in honor or in memory of someone with lung disease, this event is a great way to challenge yourself physically. We guarantee that all finishers will have a new-found respect for healthy lungs! Read more

Over Baked Pork Chops With Rice

Ingredients

• 4  boneless pork chops
• 1 cup uncooked long grain brown rice
• 1 1/2 stalk celery, chopped
• 1/2 onion, sliced
• 1/2 green pepper
• 3/4 cup of mushroom
• 1 large tomato chopped (if needed)
• 2 cups water, boiling
• 2 t. low sodium chicken bouillon granules
• 1 t. italian seasoning blend
• dash salt
• 1 T. olive oil

Directions:

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