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Diet & Fat Loss

Baked Oatmeal

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Baked_Oatmeal

Once in a while, the bowl of morning oatmeal can get a little boring. Switch it up by throwing your oats in the oven and have a great on-the-go breakfast! Prepare it while you’re getting dressed in the morning or the night before. Our version is filled with apples, bananas, and cinnamon! 

Baked Oatmeal (Modified from Skinnytaste)

What you’ll need:
1 cup of quick oats (uncooked)
2 medium ripe bananas (the riper the better) sliced in ½” pieces
1 Gala or Fuji apple, cored and diced (you can also use granny smith)
¼ cup pure agave nectar (or honey)
1 cup of fat free milk
1 egg
1 tsp. vanilla extract
½ tsp. baking powder
¾ tsp. cinnamon
Pinch of salt
(Optional) 1 tbsp of Splenda or Stevia (for a little added sweetness)

Makes 6 servings

Directions:

Preheat oven to 375° F.  Lightly spray a baking dish (8×8 or 9×9) or a loaf pan, with cooking spray; set aside. Arrange the banana slices in a single layer on the bottom of the ceramic dish. Sprinkle half of the apples over the bananas, 1/4 tsp of the cinnamon, 1 tbsp of the agave and cover with foil. Bake 15 minutes, until the bananas get soft.

Meanwhile, in a medium bowl, combine the oats, baking powder, remaining cinnamon, and salt; stir together.  In a separate bowl, whisk together the remaining honey, milk, egg, and vanilla extract.

Remove the bananas from the oven, then pour the oat mixture over the bananas and apples.

Pour the milk mixture over the oats, making sure to distribute the mixture as evenly as possible over the oats.  Sprinkle the remaining apples over the top.

Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set. 

Nutritional Analysis: 169 calories, 2g fat, 35g carbohydrates, 3.3g dietary fiber and 4.5g protein per serving

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Diet & Fat Loss

Drink Your Way to Fat Loss

Let’s start with water and its importance to fat loss……notice I say “Fat Loss” because I view it differently than “weight loss”. Eliminate carbohydrates, fast, go on a juice diet, detox, cleanse or drink some sort of weight loss shake and inevitably you will lose weight. However, you generally will gain it back…and if you are super unlucky…plus some!

On average, I would say that prior to my lifestyle change, I was lucky to finish a bottle of water a day. I didn’t think about drinking and I consumed most of my liquids in the form of tea or coffee during the day as I was never a soda drinker.

If you want to lose FAT, here are a few reasons water is so important to your success.

1. Appetite Control – Water is an appetite suppressant which means that drinking enough of it ensures that when you do feel hungry you really need something to eat. Drinking a lot of water helps to keep hunger at bay!

2. Toxins – Water clears toxins and helps fats pass through your system before they can be stored. Water helps any substance your body doesn’t need exit safely and aids in transporting the necessary nutrients throughout your body.

3. Kidney function – The kidneys require water to carry out their duty of processing waste products efficiently. When the kidneys don’t have enough water, the liver comes to aid. Part of the liver’s responsibilities is to take your stored fat and turn it into energy you can use. Therefore, by not drinking enough water you are slowing down the speed at which the liver can do it’s work. Drink more water and let the liver turn your FAT into ENERGY!

FIT TIP-Drink 8 oz or 1 glass of water every hour at work. One 8 hour shift meets the average daily requirement of 8 glasses (64 oz) a day.

4. Hormones – As you start to cut the amount of food you are taking in as most people do when they are trying to lose weight the body senses this lack of calories. From an evolutionary perspective, whenever there was a lack of food there was also a lack of water. By consuming enough water, you tell the body there is “No Emergency” and that it is safe to let go of the fat rather than hoard it.

5. Hydrated Muscles – Muscles that are hydrated are stronger which leads to better workouts, more muscle growth and ultimately increases your metabolism. Muscles burn more calories just by their mere existence!

DRINK UP!

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Body

@iamnayfit – 5 Tips to Make Your #BodyGoals A Reality and Getting Results In 28-Day Challenge

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iamnayfit

What is the #Ri28 challenge?

The 28 day challenge was made when we put together all of the elements needed to lower your body fat percentage quickly and efficiently.  The combination of reducing carb intake and increase activity on a daily basis is key to fat loss.

What can people expect over 28 days?

Clients can look forward to a no stress program. No gym membership is needed , no gym equipment is required. All you need is $39 and a device to watch the workout on.

Who is the #Ri28 challenge for?

This challenge is for anyone who wants to tighten and tone. This a great way to spice up your normal cardio routine with high intensity interval training.

Why should people join the challenge?Anyone wanting for feel better and look their best should join the #Ri28 family. 2017 is coming to an end and it’s time for bring in the new year feeling and looking  like the best version of YOU!

What are your Five Tips to Make #BodyGoals A Reality?

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Diet & Fat Loss

Why You Should Use Amino Acid Supplements

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bcaa, amino acids, branch chain amino acids

Amino acid supplements can provide a variety of health benefits to those who seek a healthy mind and body. Amino acids that are found in amino acid supplements are used by every cell in the human body and play many vital functions. Important amino acids are usually acquired through amino acid food intake and can also be obtained through amino acid supplements.

Sources of amino acids in food may come from animal or plant sources and includes all types of meat as well as eggs, milk, and cheese. Amino acid supplements in the form of tablets are now also readily available and can help complete the daily body’s amino acid requirements. The amino acids both in food and supplements have a profound effect on nails, hair, muscles, skin, and body organs.

The lack of amino acid in the diet, while not common, may lead to compromised health and deficiency problems. General fatigue and poor muscle strength can be symptoms of lack of amino acid food and amino acid supplements. Other signs for the body’s lack of amino acid are outbreaks of acne and excessively dry skin. These can only be counteracted through the proper and sufficient intake of amino acids through food and supplements.

Because of the benefits of amino acid supplements, a lot of people have included them in the diet. One of the benefits of amino acid supplements are being able to fill in the deficiency of some amino acids that helps in building and repairing different body parts. They also contain ingredients which are essential to certain body functions.

Another benefit of amino acid supplements is its ability to restock the wading acid supply of the body. Studies have shown that one of the benefits of amino acid supplements can aid the growth of lean mass with no ill effects on present muscle mass. Increased endurance and reduction in body fat experienced by many athletes is another benefit of amino acid supplements. Benefit of amino acid supplements in athletes have also shown that little time is sent recovering after extreme training as well as long lasting energy.

Those people who are into body building though may need higher levels of protein or amino acid supplements as these physical activities have a definite effect on protein metabolism. Another of the benefits of amino acid supplements is that it can increase muscular development specifically when involved with heavy resistance training.

Another part where amino acid supplements have proven beneficial is in the treatment of Alzheimer’s disease and chronic fatigue syndrome. It also aids in those people who suffer from bronchitis, depression, and even diabetes. Favorable results also show for amino acid supplement users for high blood pressure as well as enhanced fitness because amino acid supplements meet the protein needs of the body.

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