#18 What Do You Want To Eat?
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"This forum and taking your pictures on day 1, day 30, 60 and 90 are all ways to help you stick with the program. I am one of those people that would NOT exercise because I just "didn't have time." When I ordered Power 90®, it took me 4 months to get the gumption just to get the tape in the machine. That was 45 days ago. I have lost 12 lbs since that day, and a total of 6 inches!! Check out the whole site -- look at people's before and after pics (mine are there, too) and hopefully that will motivate you to stick with it. People are getting real results and feeling so much better for it! You'll make friends through this program and we are all here to help you. Sure you'll have rough days, but STICK WITH IT. Do what you can do, take it one day at a time, and you'll do great!! Good Luck!! And let me know how you are doing.

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from the "Beachbody Motivator Forum" at the Message Boards

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Healthy Recipe

What to eat, how to make it, and how much

Food is one of life's great pleasures. It is also what fuels your body, and depending on what you eat, can completely affect how you look and feel. We all know what we like to eat, but most of us have no idea of how we should eat for optimum nutrition. Most of us are aware that we need proteins, carbohydrates, fats, vitamins, minerals, and water in the proper ratios to subsist, but are lost when trying to calculate this in relation to "real" food.

This is one of the most popular topics at the message boards. Below we have laid out some starter meals for you. But first, here are three general guidelines to use to achieve healthy eating:

1. Variety " mor more than 'the spice of life' where nutrition is concerned, eating a variety of foods ensures that you will get enough nutrients. If you eat the same foods everyday, you run more of a risk of missing out on one or more key ingredients. Even a seemingly healthy diet is often deficient in something because there is no one food that has everything you need to perform at the top of your game. You will thrive best by eating a variety of foods.

2. Moderation – It's something that we are always harping about here at Beachbody. By eating in moderation, even unhealthy junk food can have a place in your diet. Chips, cakes, and soda won't kill you in small doses. The problem is that these are foods we tend to binge on. By learning to always eat in moderation, you lessen the risk of having a bad diet.

3. Wholesomeness – non non-processed foods are almost always a better choice than processed foods. A simple rule of following the least processed option for a food can, in itself, lead you to a much healthier diet. Things like whole grain over enriched flour, potatoes rather than potato chips, or apples over apple juice can have a profound effect on your diet.

We should all try and eat 5 to 6 times per day. Our guideline for ratios of proteins/fats/carbohydrates is to get as close as possible to 40/30/30 in percentage. This should vary somewhat based on how much exercise you do. For example, if you are doing Power 90® intensely, than maybe 30% protein, 25% fat, and 45% carbs would be optimal. A sedentary person would drop the carbs back to 40, while a triathlete might increase that percentage upwards to 55 (mainly through added energy bars, drinks, and supplements).

The following are some highly nutritious meals which you can prepare to achieve optimal health and healthy weight loss. Feel free to print these out and keep them handy.

We've included a couple of options for breakfasts, lunches, dinners, snacks, and a post-exercise meal.

Bon appetite!

BREAKFAST

The 'most important meal of the day' should be consumed differently depending on your schedule. Many people workout first thing in the morning, which we recommend doing on an empty stomach. That turns some breakfasts into a post-exercise meal and changes the way you want to get your nutrients (mainly in that you want sugar and more carbohydrates than you normally would to replenish blood sugar).

Recipe: Non-exercise breakfast

Scrambled egg/egg whites and wheat English muffin

1 whole egg
3 egg whites
1 whole wheat English muffin
nonstick cooking spray
1 teaspoon butter
salt
pepper

Scramble eggs. Toast bread. Butter and season to taste.

Per Serving:

Nutritional Information: Makes 1 serving:

386 calories 51% fat (22 g) 26% carbs (26 g)
23% protein (21 g)




Recipe: Post exercise breakfast

Yogurt w/ fruit

1 cup non-fat flavored yogurt
1 banana
1 apple

Per Serving:

Nutritional Information: Makes 1 serving:

423 calories 2% fat (1 g) 86% carbs (96 g)
12% protein (14 g)


LUNCH

The meal that can be the most fun. You don't need to worry as much about excess carbohydrates because you will most likely burn them off, but adequate protein should be included. However, you still want to exercise moderation as too many carbs can affect your energy.

Quick Lunch

Grilled Chicken Breast Sandwich

4 ounces cooked chicken breast
salad greens of your choice (arugula, red lettuce, fresh spinach)
1 tablespoon low-fat mayonnaise (less than 35 calories per tablespoon)
chopped onion
pickle relish, mustard (as desired)
2 slices crusty whole wheat bread, toasted if desired

Cut chicken breast into chunks. Mix with mayonnaise and condiments. Top with greens and spread on bread.

Per Serving:

Nutritional Information: Makes 1 serving:

412 calories 14% fat (7 g) 51% carbs (54 g)
35% protein (34 g)




Vegetarian Lunch

Mushroom-Barley Burgers With Sage

4 large Portobello mushrooms (about 1 1/2 pounds with stems), stems removed and caps chopped into 1/2-inch pieces 1 cup cooked pearl barley (prepare as directed on package) 1 egg 2 tablespoons minced fresh sage, or 1 teaspoon dried 1 tablespoon sherry 1 teaspoon salt 1/2 teaspoon ground black pepper 4 whole wheat hamburger buns, split

* These burgers are easily made in a food processor. If you do not have one, simply mash ingredients together in a large bowl. To make 1 cup cooked barley (as called for here), boil 1/3 cup barley in enough water to cover for 45 minutes, until tender. Drain

Set a large, nonstick skillet over medium-high heat. Add mushrooms and saute 5 minutes, until tender and liquid evaporates. Transfer mushrooms to a food processor fitted with the metal blade and add remaining ingredients except buns. Pulse on and off until well blended. Shape mixture into 4 equal patties. Refrigerate 20 minutes.

Preheat grill or broiler.

Grill or broil burgers (if broiling, use a baking sheet) 5 minutes per side, until browned on the outside and cooked through. Place on buns and serve.

Per Serving:

Nutritional Information: Nutritional score (per burger):

216 calories 18% fat (4 g; 1 g saturated) 64% carbs (35 g)
18% protein (9.7 g)


DINNER

The issue with dinner is whether or not you have exercised yet and how soon you are going to bed. The main thing you want to avoid is going to sleep with un-burned carbs in your system, because they will be stored by the body as fat (it takes about 3 hours to burn carbs out of your system). For this reason, dinner should be eaten at least 3 hours before bed, preferably high in protein. And if it is carb-intensive, the carbs should come from veggies instead of starches

Recipe: Pre-exercise Dinner

Steak Salad with Creamy Lemon Caesar

Nonstick cooking spray 2 pounds Yukon gold or red bliss potatoes, cut into bite-size pieces 1 1/2 teaspoons olive oil, divided 2 tablespoons minced fresh rosemary, or 1 tablespoon dried Salt and freshly ground black pepper to taste 1 pound flank steak 12 cups chopped romaine hearts 12 plum tomatoes, diced 3 teaspoons finely grated Parmesan cheese

Dressing

1 8-ounce container nonfat plain yogurt 1/4 cup reduced-fat mayonnaise 3 tablespoons fresh lemon juice 2 cloves garlic, minced 2 anchovies, or 1 1/2 teaspoons anchovy paste 1 teaspoon Worcestershire sauce 1 teaspoon Dijon mustard Salt and freshly ground black pepper to taste

Preheat oven to 375 F. Coat a baking sheet with nonstick cooking spray.

Combine potatoes, 1 teaspoon olive oil, and rosemary in a medium bowl. Season with salt and pepper; toss to combine. Scatter on baking sheet. Roast for 50 minutes or until potatoes are golden.

Season steak on both sides with salt and pepper. Heat remaining 1/2 teaspoon olive oil in a medium nonstick skillet over medium-high heat. Cook steak in oil for 8 minutes on each side, or until cooked as desired. Then, transfer steak to a cutting board.

Add 1/4 cup water to skillet and stir over low heat for 1 1/2 minutes, scraping up any brown bits that have stuck to bottom of the pan. Set aside.

Cut steak on a diagonal into thin slices. Keep warm

.

Combine dressing ingredients in a food processor and pulse until smooth. Add skillet juices and pulse to combine.

Place romaine in a large salad bowl. Add tomatoes, potatoes and dressing; toss to combine. Portion salad among 6 large plates. Top with an equal amount of steak and Parmesan cheese.

Per Serving:

Nutritional Information: Per serving (3 1/3 cups dressed salad, 2 ounces steak and 1/2 teaspoon grated Parmesan):

411 calories 20% fat (9 g; 3 g saturated) 53% carbs (56 g)
27% protein (28 g)




Post-exercise Dinner

Sirloin Burgers with Roasted Garlic and Rosemary

1 whole bulb garlic 1 pound ground sirloin 1 zucchini, ends trimmed and coarsely grated 2 tablespoons chopped fresh rosemary 1/2 teaspoon salt 1/2 teaspoon cracked black pepper 4 whole wheat hamburger buns, split 4 tomato slices 4 lettuce leaves 4 red onion slices

Preheat oven to 400 F.

Wrap garlic in foil, place in oven and roast 45 minutes, until tender. When cool enough to handle, peel away foil and squeeze cloves from papery skin. Transfer to a large bowl and add sirloin, zucchini, rosemary, salt and cracked pepper. Mix well to combine. Shape mixture into 4 equal patties.

Preheat grill or broiler.

Grill or broil burgers (if broiling, use a baking sheet) 5 minutes per side for medium doneness. Arrange burgers on buns and top with tomato, lettuce and onion.

Per Serving:

Nutritional Information: Per serving (one burger):

293 calories 23% fat (7.6 g; 2.5 g saturated) 35% carbs (26 g)
42% protein (31 g)




Vegetarian Dinner

Soba Salad With Asian Vegetables and Golden Tofu

Dressing

1/2 cup soy sauce 2 tablespoons brown sugar 2 tablespoons water 2 tablespoons orange juice 1 tablespoon rice wine vinegar 1 tablespoon minced fresh-peeled ginger 2 cloves garlic, minced 2 1/2 teaspoons toasted sesame oil

Salad

8 1/2 ounces soba or whole wheat spaghetti, uncooked 4 cups broccoli florets 1 (10-ounce) package frozen baby peas 2 cups diced cucumber 1 (15-ounce) can baby corn, drained 1 (8-ounce) can sliced water chestnuts, drained 2 teaspoons toasted sesame oil 1 pound firm tofu, cut into bite-size cubes 6 cups shredded purple cabbage

In a small bowl, whisk together all dressing ingredients. Set aside.

Bring a large pot of water to a boil. Add soba or whole wheat spaghetti; cook 4 minutes. Add broccoli; cook 4 more minutes. Add peas; drain. Place in a large bowl to cool.

When the mixture is cool, add diced cucumber, baby corn and water chestnuts.

Heat oil in a medium nonstick skillet over medium heat. Add tofu. Sauté 5 minutes on each side or until golden. (Use chopsticks to turn over tofu.) Pour 2/3 of dressing over noodle mixture and gently toss to mix.

Place a portion of soba salad in center of six large plates. Top with tofu and surround with a ring of shredded purple cabbage. Drizzle salads with remaining dressing.

Per Serving:

Nutritional Information: Per serving (2 2/3 cups salad, 2 2/3 ounces tofu):

446 calories 22% fat (11 g; 2 g saturated) 55% carbs (70 g)
23% protein (26 g)

SNACKS AND DESSERTS

Most of us do not eat enough fruit and it is an almost perfect snack food. Fruits offer us not only an abundance of fiber, water, vitamins and minerals, but also bioflavonoids, which besides being fun to say, protect our blood vessels and offer excellent antioxidant nutritional benefits.

Other good options during the day are things like Power Bars, Balance Bars, or other protein-type bars. Power Bars are mainly carbohydrates and good before lengthy exercise or intense Activit®y. No-carb bars or protein shakes are okay if your diet tends to be protein deficient and you are not doing much Activit®y over the next few hours. Balance bars (or any 40/30/30 bar) are good for an average afternoon at work unless your job is totally sedentary. When it comes to bars, we recommend eating half a bar, rather than an entire bar as a snack, which makes them more comparable, calorie wise, to a piece of fruit.

Desserts can be healthy but are nearly always laden with carbs, which makes them tough to recommend because you usually crave them at night. If you exercise at night, then a light dessert post-exercise is actually beneficial - just not too close to bedtime. If you're not going to exercise, well, then just try and keep it as low carb as possible (but we won't suggest sugar substitutes because they are still controversial). As always, our concern is about the amount you consume, and its effect on your daily calorie intake. Portions can make or break you.

Here is a sample dessert just in time to make your Valentine's Day--relatively--healthy.

Sweet Heart Surprise Cheese Tart

Canola oil cooking spray
12 sheets low-fat graham crackers, crushed
1/2 cup Grape-Nuts cereal
1 tablespoon Canola oil
2 tablespoons orange juice
2 1/2 cups low-fat ricotta cheese
1/2 cup plain nonfat yogurt
1/3 cup granulated sugar
1 tablespoon lemon juice
2 teaspoons vanilla
1/3 cup chocolate chips
2 cups sliced strawberries
2 tablespoons granulated sugar

Preheat oven to 350 F.

Lightly coat a 10-inch spring-form pan with cooking spray.

In a food processor, blend crushed graham crackers, Grape-Nuts, canola oil and orange juice. Press mixture into the prepared spring-form pan.

In a small bowl, blend together ricotta cheese, yogurt, 1/3 cup sugar, lemon juice and vanilla. Spoon onto graham cracker crust.

Bake 35 minutes, remove and immediately sprinkle with chocolate chips. Cool to room temperature. Top with sliced strawberries and sugar. Refrigerate until well chilled and serve.

Per Serving:

Nutritional Information: Nutritional information per serving (1/10 of recipe):

247 calories 22% fat (6 grams; 2 grams saturated) 58% carbohydrate (37 grams)
20% protein (12 grams)




Late-night Dessert Option

Herb Tea

Note: There are NO good late-night desserts we can recommend, but switching from dessert to something like Chamomile or SleepyTime herbal tea can have a great effect on your health and satisfy a pre-bed urge to consume something.

POST-EXERCISE SNACK

Within one hour of finishing your workout your body absorbs nutrients approximately 4 times better than at any other time. You want to take advantage of this window and fuel up. Most important is that you replenish your body's glycogen (blood sugar) stores, which have been depleted through exercise. For this reason it is the only time during the day that your body really needs sugar.

A carbohydrate/protein ratio of 4:1 is suggested as optimum for recovery from an intense workout.




Smoothie Option

Chocolate/Banana Smoothie

1 scoop chocolate flavored whey protein
1 banana
12 oz soy milk
4 oz water or ice

Mix in blender and serve

Per Serving:

Nutritional Information: Nutritional information per serving :

330 calories 16% fat (6 g) 54% carbs (51 g)
30% protein (25 g)




Real food option

Whole grain cereal w/ soy milk and banana

1 cup whole grain cereal
1 banana
8 oz soy milk

Pour milk on cereal, add banana.

Per Serving:

Nutritional Information: Nutritional information per serving :

365 calories 10% fat (5 g) 580% carbs (83 g)
protein (11 g)

Virginia,
Anchorage, AK
P90+, Day 4 :)

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Press On

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    Genius will not; unrewarded genius is almost proverb. Education will not; the world is full of educated derelicts.

    Persistence and determination alone are omnipotent... in life, in health. Press on.

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