FEED YOURSELF RIGHT

Chicken Tenders

INGREDIENTS: 1/2 cup corn flakes, crushed 1/3 cup pecans, finely chopped 4 boneless, skinless chicken breasts, cut into 1-inch strips 2 egg whites 1 tsp Dijon mustard 2 tbl honey 1/2 tsp paprika Low-fat cooking spray

INSTRUCTIONS: Preheat the oven to 400 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray. Crush the corn flakes. In a large zip-lock bag, mix together the flakes, pecans, paprika and parsley. Lightly beat the egg whites and dip the chicken pieces into them. Next, place the egg-covered chicken into the bagged corn flake mixture and shake until the chicken is coated. Place the chicken pieces on the baking sheet and cook for 10 to 12 minutes. When the chicken is done the juices will run clear. Finally, mix the honey and mustard together to make the dipping sauce. Serve alongside the chicken. Makes 4 servings. Steam some vegetables for a side and a sweet potato / brown rice.

Are you Doing it RIGHT!

Here are five fat-burning mistakes you may be making:

1. Stay clear of carbs. Carbs are imperative. Fruits and vegetables provide essential vitamins. Not all carbs are the same and some are needed for fat loss - ones found in grains, vegetables, legumes, fruits and dairy products. Carbs provide fiber, which is more difficult to digest. The American Journal of Clinical Nutrition suggests an increased intake of dietary fiber from whole grains helps women to lose weight. Consume whole-grain breakfast cereals, breads, brown rice and other grains and don't miss out on fat-burning carbs like these.

2. Eat all the Protein you want. Over 60% of Americans are classified as overweight or obese. John Hopkins Bloomberg School of Public Health reports that now Americans eat 220lbs of meat each year, a record high. With many fad diets of high-protein, low-carb, protein has once again taken an infallible position in the American conscience. Protein is important for building muscle and burning fat but too much of anything can be harmful. Even if you do lose weight with high protein diets, according to the John Hopkins Diabetes White Papers, this weight loss is mostly water, rather than fat. The weight is quickly regained when you go off the diet. The recommended daily allowance for protein is 0.8g per 2.2lbs of ideal body weight.

3. Absolutely no fat. "Eating fat will not make you fat" In fact some fats are necessary if you want to lose weight. Why? Fat satiates you. By feeding your body the healthy fat it needs, you won't feel hungry, you won't need to deny yourself, and you won't even want to overeat empty calories. Next question: What fats should I eat? Medium chain fatty acids and many saturated fats, like those found in coconut oil, may actually help you burn fat. Taking MCT supplements, flax seed oil & fish oil are just a few to help you stay lean.

4. No Dairy. A study published in Obesity Research, showed that a dairy-rich diet burns fat. It is the combinations of calcium and bioactive compounds in the dairy that accelerates fat burning.

5. Eat all the FAT-FREE you want. If you want to lose weight READ THE LABELS closely. Most fat-free food manufactures compensate for the lack of fat by flavoring with sugar, which adds on calories. Eat the same size serving you would if the food weren't fat-free.

The Best Fat-Fighting Foods:

1. Apples. YES eat the skin it contains pectin, an insoluble fiber that serves as nature's own appetite suppresant.

2. Beans. High in fiber, such as chickpeas, mature kidney beans, or lima beans make you feel fuller longer and have you eating less in the end.

3. Dairy. Eat 3 to 4 servings a day which enhances weight-loss efforts. Try low-fat milk, cheese, and yogurt.

4. Water. 70% of your muscles are water, and muscles burn fat. A German study showed that drinking water raises your metabolic rate by 30%. Drink lots and lots of water.

5. Nuts and Seeds. They are important for leaning down. They have sufficient fat-fighting amounts of protein and fiber, but eat in moderation because they have a lot of calories and fat.

6. Oils. Medium Chain fatty acids, in the coconut and palm kernal oils takes more calories to digest than the oils themselves provide. That means losing weight.

7. Oats. My personal favorite! Prepare a bowl as a quick and easy way to get your cholesterol-fighting, fat-burning fiber. Eat some protein with it--like eggs! Eat this at any time in the day and you will fulfill your goals!

Boot Camp Massage Therapist Information

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Free Lecture .....

"Digestive Health & Detoxification"

Are you Experiencing....Heartburn, Chronic Fatigue, Food Sensitivities, Sugar Cravings, Joint Pain, Headaches, Brain Fog, Bloating, Gas, Constipation or Irritable Bowel?....Learn how lifestyle changes, nutritional modifications and intestinal cleansing can lead to weight loss increased energy, mental clarity and vibrant health. Eileen Gebbia, Representative of ReNew Life Clinics, Specializing in Digestive Health, Cleansing and Detoxification will be giving a lecture at NUTRITION DEPOT (100 Market Place Blvd., Cumming, GA on Thursday, February 2, 2006 @ 6:00pm, Please RSVP to 678-455-6295 for information and seating.

One-Legged Squat

One-Legged Squat: Stand on one leg with the other propped up against a stable item. Make sure you take a large step forward and hold on to a stick with the same side of the propped leg and squat down through your heel and push up through the same heel. To add an additional challenge hold a dumbell with the side of the extended leg. Keep good form by keeping a straight back and not leaning forward.

MYTH BUSTER

Women who lift weights get bulky. Women do not have enough testosterone to develop large, bulky muscles. Strength training will not cause women to build large, bulky muscles, although steroids might.

Can you spot reduce?It's not possible to burn fat off in one area. Only regular exercise, cardio and weight training can melt fat.

I exercise, so I can eat anything. A healthy diet goes hand in hand with fitness in order to see physical results. If you want to lose weight, eat more PROTEIN, fruit and veggies and AVOID sugars and fried foods.

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