Egg White and Spinach Wraps

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!
Servings: 2

Here’s what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Deanne Miranda

How Your Rear End Helps You Live Longer

There’s a new player in the fight to stay healthy: your rear end. Use it less for sitting and more for standing and you’ll live longer.

That’s what a recent study concluded. Compared with people who sat for less than 3 hours a day, those who sat for at least 6 hours per day dramatically increased their risk of dying from any cause.

Stand Up for Health
Sitting too much turned out to be bad for everyone in the study, but even more so for females. Mortality rate in women who sat for 6 or more hours a day increased by 40 percent, while the men’s mortality rate increased by 20 percent for that same amount of chair time. In general, the more people sat, the higher their risk of death crept up. (Try these tips for moving more when you get chores done.)

Add More Activity
Do you log a fair amount of couch time outside of work? Well then, make double sure you have an exercise program. Those who sat the most and were inactive in their free time fared the worst. Mortality rates more than doubled in men and women in this category compared with those who sat the least and moved the most in their leisure moments. Basically, the more active you are all day long, the longer you’ll live. (Here’s an active hobby that leads to a longer life.)

References

Gil Smith

“Lost 41lbs of Body Fat, 16% Body Fat,

Pant Size 38 to 32”

Over the years I’ve tried to stay active by playing tennis, running and working out.  However, this past fall and winter I did absolutely nothing.  The lack of activity along with by bad eating habits caught up with me real fast.  By the end of March I began thinking about my upcoming High School reunion in September along with a monumental birthday coming up in October.

I knew that diet alone was not going to get me where I wanted to be.   So when I heard about RobZFitness, I decided to check them out.  At my initial visit with Rob, I shared my goals and Rob discussed how his program worked.  His plan consisted of intense weight training, cardio and a supportive eating plan. From there, all I did was follow the plan and the results have been amazing.

Not only do I feel better and look better, I’m also healthier.

In fact, after taking medication for high cholesterol and high blood pressure for the past eight years, my doctor just recently took me completely off the cholesterol medicine and has reduced my high blood pressure medicine in half with the possibility of getting off of it too.

The results that I’ve achieved from Rob’s program has kept me motivated even now that the three month program has ended. I have lost 41 pounds of actual body fat, increased my lean weight by 9 pounds, dropped 16% body fat from 28% to 12%, and improved my body fat ranking for men my age from 13% to 93%. I’m eating healthier, I’m maintaining my weight and I’m even training for my first half marathon in October so I’m continuing to workout on my own with confidence.

Bottom line is that if you commit yourself to Rob’s program, it will work for you too.

Gil Smith

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10 pounds in 2 Weeks

The 3 magic secrets

OK, follow these rules and I promise that you’ll shed 5-10 lbs in your first 2-3 weeks.

1. Don’t eat anything that is white. Think about most foods that are white and chances are you shouldn’t be eating it. Specifically, I’m talking about white bread, pasta, sugar, white rice, and most milk products. Healthy foods like cauliflower, chicken, turkey, fish are all exceptions to this rule.

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee is ok. Can you add half and half?…Well is it white?

3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look,  if the word starts with W and ends in T and has the letters h-e-a in between, you can’t eat it. : )

Are you up for the challenge?

I highly recommend you follow those same rules for the next 14 days (No, not for the rest of your life. Just for the next 14 days.)

You will absolutely amaze yourself with your results.Remember, no white foods  (except for the few I mentioned above), only water to drink and no wheat products.

I promise this is not how you have to eat for the long term in order to shed weight and keep it off, but I do know that this is a great way to jumpstart your metabolism and see some initial weight come off a bit faster.

If you want more info about how to lose weight and keep it off or schedule for your FREE fitness evaluation to jumpstart your program email me at Rob@RobZFitness.com or call me at 813-610-9933.

Have a great day!

Rob

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