How to cook Brussels Sprouts:

How to cook Brussels Sprouts:

1. 4 Organic Grilled Chicken,mince garlic rub,Himalayan salt,Turmeric
2. 1 pound Brussels Spouts,mince garlic sprinkle, Himalayan Pink sea salt,Crushed pepper,turmeric
3. 1 large zip lock bag add 3 tablespoon of Extra virgin Olive Oil,parsley,basil....
4. Next add Brussels sprouts to bag,let sit in refrigerator for 15-20mins
5. Preheat oven 375, set timer
6.  Put inn Brussels sprouts in metal pan,add olive oil to pan sticking purpose.
7.  Put in oven for 15-20 set timer
8.  Let the oven do work every 8 mins move the sprouts evening add more mince garlic or spray oil live for more texture.
9. Use a fork, to see if the brussel sprouts are soft.
10. Enjoy!

Provided by www.austinxfit.com your personal training needs & nutritional consulting.
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Tims Top 10 snacks for Mid Afternoon:)

Tims Top 10 snack                                                          

Keep this at your desk or office refrigerator
1) Almonds
2) Boil eggs

3) Dry edamame

4)  Raw Carrots

5)  Any (berries)

6)  Organic yogurt (OKOS) is the Brand

7) Dark Chocolate 

8) Beef or Turkey Jerky

9) Almond butter on a fruit

10) Protein Shake ,no sugar,carbs

Provided by www.austinxfit.com your personal training needs & nutritional consulting.

Pumpkin Brownies

Simple way to make a Pumpkin brownies without the mess:) 

Ingredients

1 (15 oz) can puréed pumpkin

2 tsp lemon zest

1 box of brownie mix

3 tbsp peanut butter, softened in microwave

Directions

Preheat the oven to 350 degrees.

Grease an 8x8 baking pan.

In a large bowl, stir together the pumpkin puree and lemon zest

Mix in the brownie mix & just the box mix, no eggs or oil – and combine well. It will be a rather thick batter. Spread the batter evenly into the baking pan. Put the peanut butter in the microwave for about 30 seconds to soften it. Top the batter in the pan with dollops of peanut butter. You can draw a knife through the dough and peanut butter to create a design. Bake for 25- 30 minutes. Then let dry cool!:) 

By: www.austinxfit.com 

Tim Recipe " Healthy Homemade Hummus "

                                                             
Ingredients:         
Garbanzo beans (chickpeas) -1 can                                  
Extra Virgin Olive oil "cold press" - 4 tbsp                    
Tahini (ground sesame seeds) - 4 tsp
Seasoned salt (herbamare) - pinch
Lemon -½
Fresh Garlic- to taste
Water - splash

~Next lets start by:  Add ½ can of garbanzo beans (chickpeas), cilantro ,garlic, olive oil,
tahini, seasoned salt and lemon to blender.
Blend till a paste consistency. Now add a splash of water or lemon
the other ½ can of beans and blend again. Next add herbs or
spices of choice then mix.

~Add the following according  to taste;

Fresh basil,cilantro, cayenne pepper, sun dried tomato, jalapeno, or

any fresh or dried seasonings of your choice

Enjoy!!! :)
Provided by www.austinxfit.com  : Your Fitness Expert & Nutrition Consultant.

Gluten Free Turkey Chili :)

Gluten Free Turkey Chili 2  1/3 TBSP olive oil 3 1/2 pounds ground turkey Salt and freshly ground pepper 1 large white onion, chopped 1/2 habanero chile, seeded and very finely chopped                       1/4 cup chile powder 1 1/2 TSP ground cumin 1/4 TSP cayenne pepper 2 (28-ounce) cans whole tomatoes, coarsely chopped with their juices 1/3 cup chopped fresh cilantro, plus more for serving 1 (12-ounce) bottle gluten free beer like Bard’s 2 (15-ounce) cans kidney beans, drained and rinsed Corn tortilla chips, f Shredded cheddar cheese, for serving           Sour cream, for serving

In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add turkey, onions, habanero and cook until meat is no longer pink. In a 6-quart Crock-Pot, combine turkey, onion mixture, chile powder, cumin, and cayenne pepper; stir to combine. Add tomatoes, cilantro, and beer; cover and cook on high, stirring occasionally, for 5 hours. Add kidney beans and season with salt and pepper. Continue to cook, uncovered, until thickened, about 30 minutes. Garnish with cilantro and serve with desired toppings. Or may use pan to cut time of cooking:) Provide by www.austinxfit.com

Tim Energy Enforcer Smoothie recipe(Blueberries,Mango,Strawberries)

Need a energy booster mid morning or mid afternoon? Try Tim Energy Enforcer to make those deadlines or workouts to the next level!

-1/2cup Mango optional for smoothie
-1/2 cup fresh or frozen organic strawberries or raspberries
-1/2 cup fresh or organic frozen blueberries
-1 cup Pineapple OJ organics frozen or liquid
-1/3 to 1/2 cup Orkos organic low-fat vanilla yogurt
-2 cup ice

Calories 258 of quality calories:)!Sugar is natural don't stress on it:)

Provided by www.austinxfit.com your personal training needs & nutritional consulting.

Diet- 5 Ways to Increase Weight loss by water.

Water is a great tool for losing weight,especially for the summer days..

-More importantly water helps your body metabolize stored fat by helping the kidneys flush out toxins waste.

-When the body receives in sufficient water the liver which works to provide stored fat for energy switches to helping the kidneys, because of this extra burden becomes less efficient at metabolizing fat.

-Many huger pangs are simply thirst signals linked to dehydration, so by drinking lots of fresh water throughout the day you will avoid these hunger cravings.

-Drinking two liters of iced water a day burns about 70 calories,The body has to work harder to raise that waters temperature to your body's temperature and this burns fat stored.

1) Try drinking one glass of water before each meal to calm the body down for over eating as well as self-control.

2) It will help increase the Metabolic rate before each meal.

3) Ur food will be easy to get out of the stomach for digestion rather than sitting and Harden focusing a longer stay in the GI tract possibly storing for adipose fat.

4) Remember water consume more than 70% of our body's male or females.

5) It purifies the body from toxic products (cosmetics ,food,beverages)



By www.Austinxfit.com

~TJV

Tim Power Smoothie recipe (Peanut Butter & Banana Smoothie)

Tim Power Smoothie


Great for Breakfast to start the day or before you hit the gym want to Power thru a Intense Workout try it!

-Good morning Smoothie & Pre-workout
Ingredients : 4 items
1) 8-10oz Organic milk or may sub it 1cup organic non-fat yogurt (orkos)
2) 1 tablespoon Organic peanut your choice or Almond Butter
3) 1 Medium Banana
4) 1 cup of Ice

Blend it :)
Nutritional Calories under 245,fat 9, 18 protein,23 carbs,
- sugar is natural sugar don't stress on it! :)

Enjoy it!

*option add any fat-burners or vitamins that you take that are liquid.
*option may use chocolate organic milk

Provide by www.austinxfit.com your personal training needs & nutritional consulting.

Have a Great Day! :)

Vitamins Battle Cedar Fever!

Working with clients that suffer from cedar,its time to battle back...Try using natural products that will help strengthen the body immune system. Provide by www.austinxfit.com

-natural antihistamines that are quite effective.

1st) Increase your dietary intake of omega 3 oils. Omega 3 oils have the effect of calming our immune system so that we don't respond to pollens so actively. Cold-water fish such as salmon, tuna, haddock, and sardines are great sources. I also recommend a tablespoon of fish oil as a supplemental source of omega 3 oils.

2nd)quercetin, a compound found in apples, onions and garlic. I have found that 350 mg, three times a day, is quite effective.

3rd)Supplements that work well with quercetin are tumeric, bromelain, and boswellia. I recommend a product called BCQ, which has all four of these ingredients. Reducing allergies with BCQ has been one of my nutritional success stories.

Understand that nutrients do not act like drugs. They work best when taken over a long time. So give them a running start in preparation of cedar fever time.

Healthy Tortilla Soup

If you Love Tortilla soup try a healthier version!
This type of tortilla soup will slow-cook in a cooker.It
will give it more flavor an texture from chicken due to the slow
process of cooking it.





Ingredient Needed:
-1 whole free-range chicken (about 3 1/2 pounds) rinsed, giblets discarded

• 1 (15 ounce) can whole peeled tomatoes, mashed or fresh Tomatoes measure
  
• 1 (10 ounce) can enchilada sauce
• 1 medium onion, chopped or add more ur choice:)
  
• 1 (4 ounce) can chopped green chile peppers
• 2 cloves garlic, minced
• 2 1/2 cups water
• 1 (14.o ounce) can chicken broth
• 1 teaspoon cumin

• 1 teaspoon chili powder
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 bay leaf
• 1 (10 ounce) package frozen organic corn
• 1 tablespoon chopped cilantro or add more ur choice :)

options:
- Brown rice
- Reduce fat shredded cheese, no whole cheese
- Fresh avocado
- Add can Black beans, for more flavor
- Jalapenos
- choose any spices you think will enhance it

Directions

1. Place chicken, enchilada sauce, tomatoes,green chiles,onion, and garlic into a slow cooker. Pour in chicken broth & water, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
2. By Organic Tortilla Chips to add

Nutritional Information

Amount Per Serving Calories: 262 | Total Fat: 11.2gr | Protein 18 -24gr, Cholesterol: 44mg

Enjoy by www.austinxfit.com

Roman Detox Bath

-Roman Bath its simple to put together great for detoxing the body.... Its helps releive inflammation of the joints,connective tissue also breaks down soft tissue adhesions and scar tissue.

You may wonder how these simple ingredients can draw toxins out of your body. It i actually the combination of the hot water and ingredients working together that give you the detoxifying action. First, the hot water in the bath pulls toxins out of the body to the surface of the skin. The Epsom salts aid this detoxifing process by making you sweat, which is body’s natural way of releasing toxins. Poisons are also drawn out of the body as the water in the bath naturally cools

-The other two ingredients – sea salts and baking soda – also help to cleanse and purify the body of toxins. Sea salt is widely known for its powers of purification. Since baking soda is highly alkaline, it also helps encourage poisons to leach from your system.

-You should pour the detox bath mix into the water as the bath is filling. Draw your water as hot as you can comfortably stand. The hotter the water you use, the better, more thorough detox you will have. Twenty to thirty minutes is usually an adequate amount of time to soak in the bath. It is usually a good idea to drink plenty of water during or after your bath to replace the water you have sweated out. You might also want to scrub or rub your skin after you finish soaking to encourage all the toxins brought to the surface of the skin to clear out. As a word of caution, however, if you have heart disease, high blood pressure or are diabetic, check with your doctor before trying a detox bath.

***Here is the ingredients needed, Whole Foods has all what you need or Sun Harvest..

1) one cup of sea salts,
2) two cups of baking soda
3) one cup of Epsom salts.
After mixing these ingredients well, you can store them in a glass jar with a screw-on lid. You only need about ¼ cup of the mix per bath so this recipe makes enough mix for about 16 bath...

Add any oil you like to help cleanse the Body
Ex. Lavender drops is great for stress or anxiety
-Add aloe for your Skin

Enjoy your Bath
Provided by www.austinxfit.com

Healthy Oatmeal Cookies with Dark Chocolate

Here is my recipe for Oatmeal with Dark Chocolate:)                              

Provide by: www.austinxfit.com
Sign up on :my blogg for more healthy snacks & meals.

Make 10 Cookies                                                    

Ingredients
- 3 Table spoons of Butter (Choose a healthy butter or Flaxseed )
- 1/2 Cup Brown Sugar ( Sugar in the Raw or Organic Brown Sugar)
- 1 Whole egg ( Range free eggs)
- 1/4 Cup Honey ( Agave Organic Honey or Natural )
- 1 Table spoon Water
- 1/2 Cup Whole Wheat Flour
- 1/4 Teaspoon Baking Soda
- 1/2 Teaspoon of Salt
- 1/2 Teaspoon of Cinnamon (optional for flavor)
- 1 1/2 Cups of Oatmeal ( add 1/2 cup optional depends on texture of dough)
*Add 2 Cups Hershey Dark Chocolate Chips 12oz package

Options u choose
- 1 cups Raisins
- 1/2 cup Walnuts
- 1/2 dry figs

Directions for Cooking
1) Heat oven 350
2) Spray Cookie sheet Olive oil
3) Cook time 12 to 15 mins
4) Cool on a wire rack


With post nutritional content next blog...
By here is overall view : 1 cookie depends on size of the maker:)
Fat 3 grams
Poly & mon 2grams, this is good fat
Protein 3.5
Sugar is 15,but remember this is natural sugar,not made man!
Carbs 25-30 from oatmeal

Need help to sleep? Try Melatonin (Natural Herb)

What is Melatonin?

Melatonin is made in the Pineal gland in the brain, it natural for us to make.But at times we don't make as much.It controls our sleep cycle and wake cycles...It a natural herb that helps us produce more,it works great...If you're having trouble I recommend clicking on this link on Melatonin and see if could help you enjoy ur sleep again it did for me!





www.Austinxfit.com

4 Types of Olive Oil,Why is benefical for you!

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. (1-3) No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid.

Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation. Here is a link : Olive why is it beneficial.

4 Types of olive oil

Generally, olive oil is extracted by pressing or crushing olives. Olive oil comes in different varieties, depending on the amount of processing involved. Varieties include:

Extra virgin - considered the best, least processed, comprising the oil from the first pressing of the olives. Virgin - from the second pressing. Pure - undergoes some processing, such as filtering and refining. Extra light - undergoes considerable processing and only retains a very mild olive flavor.

When buying olive oil you will want to obtain a high quality EXTRA VIRGIN oil. The oil that comes from the first "pressing" of the olive, is extracted without using heat (a cold press) or chemicals, and has no "off" flavors is awarded "extra virgin" status. The less the olive oil is handled, the closer to its natural state, the better the oil. If the olive oil meets all the criteria, it can be designated as "extra virgin".

www.austinxfit.com

3- Days Fresh Fruit Diet ( Body Cleanse)

Hi Friends
If you had a long week with family and friends and over did it on the food,sugar and beverages...Here is a website below that will give you a 3-Day cleanse it all based on organic fruits,etc...This will help the body return to vibrant self and increase energy levels and also aiding in weight loss...This link for 3-day cleanse is highlighted...It will give you a shopping list and food to buy for the 3 -days..

Have a great week and if you need assistance in Weight loss- Program go to www.Austinxfit.com

Tim 5 Ways Water Aids in Weight Loss

Water is a great tool for losing weight,especially for the summer coming..

1) Try drinking one glass of water before each meal to calm the body down for over eating as well as self-control.

2) It will help increase the Metabolic rate before each meal.

3) Ur food will be easy to get out of the stomach for digestion rather than sitting and Harden focusing a longer stay in the GI tract possibly storing for adipose fat.

4) Remember water consume more than 70% of our body's male or females.

5) It purifies the body from toxic products (cosmetics ,food,beverages)

Here is a great article on weight loss by drinking water.

By www.Austinxfit.com

7 Reasons to Avoid Farm Raised Salmon

This is a article that shows how salmon are raised at farms,what is feed to them and what helps to achieve there color... After reading this you will avoid farm raised salmon!

Over 60% of the fish eaten in the United States is farm-raised. What are some of the things that you should know about man-raised salmon?

Farmed Salmon:

1. have seven times the levels of PCB’s as wild salmon

2. have 30 times the number of sea lice

3. are fed chemicals to give them color

4. are fed pellets of chicken feces, corn meal, soy, genetically modified canola oil and other fish containing concentrations of toxins

5. are administered antibiotics at higher levels than any other livestock

6. have less omega 3’s due to lack of wild diet

7. are crowed into small areas inhibiting movement, and causing disease

Wild salmon may only eat a bite or two of other fish. Mostly they feed on krill, giving them their rich red color. Krill are mostly toxin-free. Man-raised fish are fed pellets containing high concentrations of fish. It is this concentration of fish that increases PCB levels as concentrating the fish, concentrates toxins, mercury etc.

Tim Top 10 Fruits for losing weight

Best Fruit to lose weight,tone or for a snack ! Keep the selection simple pick 2-3 and eat them all week during breaks or with a meal...Snack clean look clean:) Provided by www.austinxfit.com

1)Apple
2)Strawberries,Blueberries,raspberries
3)Grapefruit
4)Cantaloupe
5)Peaches
6)Red,grapes
7)Kiwi
8)Pears
9)Plums
10)Oranges

Have a Great Week!!!

Tim

Tim : 5 Ways to Motivate yourself to exercise!

5 Ways to Motivate yourself to Exercise



1)Think about how awful you will feel if you don’t!!!!
Once you start exercising, you will experience the release of endorphins in your body which give you a natural high! How do you want to feel today? Yukky or energized?This endorphin release is the body form of a pill that natural, Not man made! ITS FREE:)))

2)Use visualization!!!!
Visualize how you! Are going to look once you reach your goal of losing that 10- 20 pds or getting rock hard abs.!!! Picture yourself running for 20 minutes and imagine how good you will feel. If you can only do 10 pushups and you want to do 15, start visualizing yourself doing 15 pushups. Picture yourself doing them and count each one in your mind. Visualization is used by many top athletes to get them past performance plateaus.

3)Make exercise a exciting and fun experiencing!!!!

Find an activity that is fun to do. Ex. Walking,Hiking, biking.. Sign up for a 5K race you will have a certain date that you have to be ready to run or walk the race. This will give you a reason to train for something.Even a bike club Make it FUN!!!

4)Workout with a Friend or Trainer!!!!

Find a workout buddy that can help you stay accountable. If not hire professional so you can proceed with discipline,motivation and accountability towards your goal!


5)Think long term health benefits!!!!
As I mentioned in my previous point, physical appearance is a huge motivating factor, but your health should be an even bigger one. The thing with health, is that we do not “see” it. As we becoming more and more concerned with being healthy and living a better quality of life as they get older. Use this to your advantage as well to motivate yourself to exercise. The list of health benefits that exercising provides you with is just enormous. By thinking about maintaining a high quality of life for years to come, you are thinking long term and thus you can find the proper amount of motivation to stay active even during times that you feel like giving up. We all want to be healthy, and going through health concerns brings about much stress to our life as well as to those that we love. ........When I hear of fathers or grandparents that are changing their lifestyle and becoming more active to be around to see their children grow up, I am so proud of them. That’s one of the strongest motivation you could ever have to turn your life around with exercise!!!

Hope you got motivated:)))
If you need of professional assistance fill-out a form : at www.austinxfit.com

Tim

Tim 4 Rules : For a successful weight loss program:)

In order for a client to be success in a weight loss program I emphasize 4 rules.Theses rules I have put together in order for a realistic and healthy way to achieve positive goals with the support of friends and family.

Tim Rules
1)Diet
Incorporating a nutritionally balanced diet that includes low fat, high fiber choices from
each food group in portions appropriate for weight loss and developing sound eating
patterns. The initial weight loss goal of 10% initial body weight lost in 6 months is
attainable and results in health improvements.

2)Behavior
Learning new methods of selecting and preparing food to achieve weight loss and health
goals. Behavioral skills include realistic goal setting, self-monitoring, planning for high
risk situations, recovery from relapses, identifying personal “cues” which trigger
overeating, etc.

3)Exercise and physical activity
Adopting a more active lifestyle. Studies have shown that moderate exercise at least 5
times a week is essential for losing and maintaining weight. The National Weight Loss
Registry found that participants who were able to expend 2500 calories a week
(equivalent to ~ 60 minutes/day walking) were the most successful at losing and
15
maintaining long term weight loss. Increasing physical activity through daily living
choices has also been shown to offer a sustainable energy expenditure behavior.

4) Social support
People who have the support of family and friends are more likely to be successful in
weight loss. This also helps in maintaining an exercise program. Group meetings and
group walking have been initiated for this reason.

Provide by
www.austinxfit.com