WHAT IT TAKES TO LOSE 1 LB OF BODY-FAT/WEEK

• One pound of body-fat is equivalent to 3,500 calories.

How do you burn off a pound?
1) Begin by visiting http://www.bmi-calculator.net/bmr-calculator/

• This is a Basal Metabolic Rate (BMR) calculator. Your BMR is the number of calories that you burn if you were to lay in bed for an entire day.
• Enter your Height, weight, age, & gender. Click on “calculate BMR”

2) Calculate your daily energy expendature

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) :Calorie-Calculation = BMR x 1.375
  
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) :Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

*Example: my BMR is 1,320. 1,320 x 1.55= 2,046 calories/day

3) Create your deficit. The outcome of your equation is the number of calories that you need per day in order to maintain your current weight. If you expect to lose one pound of body-fat per week, then take the outcome of your equation and subtract 500 calories to create your deficit (a deficit of 3,500 calories per week means a daily caloric deficit of 500 calories).

*Example: The outcome of my equation was 2,046. 2,046-500= 1,546 calories per day

4) The outcome of step 3 equals the number of calories you must consume per day (for 7 days in a row) in order to lose 1 pound of body fat at the end of the week.

5) Use a journal to calculate your daily calories. Follow serving sizes so that documented caloric amounts are exact. Weigh & measure your food. If your food is unpackaged (as in the case of fresh produce), then Google the caloric intake of such foods. It may seem tedious at first, but you will begin to see easy-to-remember patterns. Try to eat every 3 hours.

6) I recommend dividing the outcome of your equation by 5. Eat 5 meals per day. Each meal should be structured to meet 1/5th of your daily caloric needs
*Example: My daily caloric need to lose 1 pound of body-fat per week is 1,546. 1,546/5= 309 calories per meal. I will eat 309 calories during each meal, 5 times per day.

You have the tools to make the changes that you desire. Now use them to get the results!

RECIPE: GINGER CHICKEN & WARM APPLE SLAW-Serves 4

Source:Better Home’s and Garden’s Special Interest Publications: Ultimate Chicken Magazine (2010)

Ingredients:

• 4 Skinless, boneless chicken breast halves ( 1 1/4- 1 1/2 pounds)
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 tablespoom olive oil
• 1 Red Onion, cut into thin wedges
• 1 tablespoon grated fresh ginger
• 1/2 cup chicken broth
• 2 tablespoons cider vinegar
• 2 red and/or green cooking apples, cored and cut into 1/4-inch strips
• 3 cups packaged shredded cabbage with carrot (coleslaw mix)
• I use 1 bag shredded cabbage & 1/2 bag shredded carrots from Trader Joe's
• Orange Wedges, for squeezing on top

Method:

• Season chicken with salt and pepper. In a large skillet, cook chicken in hot oil over medium-high heat for 4 minutes. Turn chicken and add onion and ginger. Cook 4-5 minutes more, stirring onions, until chicken is no longer pink (170 degrees F). Transfer chicken to a platter; keep warm
• Add broth and vinegar to skillet. Bring to boiling; biol gently, uncovered for 5 minutes or until reduced by about half. Add apples amd coleslaw mix. Cook and stir gently 5 minutes or until apples are tender. Return chicken and accumulated juices to skillet. Serve with orange wedges.

Per Serving: 270 Cal., 5 G Fat (1 G Sat Fat), 83 MG Chol., 518 MG Sodium, 20 G Carbo.,4 G Fiber, 34 G Pro).

Benefits of Kettle Bell Training

Biceps workout

RECIPE: WARM CHICKEN, BLACK BEAN, & RICE SALAD WITH MANGO DRESSING-Serves 6

Source:Better Home’s and Garden’s Special Interest Publications: Ultimate Chicken Magazine (2010)

Ingredients:

• 1 mango, seeded, peeled
• 1/3 cup olive oil
• 1/3 cup orange juice
• 3 t ablespoons lime juice
• 2 c loves garlic, minced
• ½ teaspoon salt
• 1 tablespoon butter
• ½ cup cashews
• 1 teaspoon ground cumin
• ¾ cup finely chopped red sweet pepper (1 medium)
• 1-2 jalapeno peppers, seeded and finely chopped
• 2 8.8-ounce pouches cooked basmati rice or 3 cups leftover cooked basmati rice (I prefer 1 cup brown basmati rice)
• 1 15-oz can black beans, rinsed and drained
• 3 cups coarsely shredded deli-roasted chicken (see my recommendation below)
• ½ cup chicken broth
• ½ cup loosely packed fresh cilantro leaves and tender stems
• ½ cup sliced green onions

Method:

• For dressing, in a blender, combine mango, oil, orange juice, lime juice, garlic, and salt. Cover; blend until smooth.
• In a large skillet, heat butter over medium-high heat until bubbly (olive oil can be used instead). Add cashews and cumin; cook and stir about 2 minutes or until lightly toasted. Add sweet pepper and jalapeno peppers: cook and stir for 2 minutes more. Add rice, black beans, chicken, and broth; cook and stir about 5 minutes or until heated through.
• Stir in the ½ cup cilantro, green onion, and 2/3 cup of the mango dressing. Transfer the mixture to a serving platter. Serve with remaining dressing.

Preferred Modifications

To cook the chicken yourself, use 1.5-2.5lb chicken breast meat. Cover the bottom of a stew pan with fresh cilantro. Place chicken breasts on top of cilantro. Cut 2 lemons and squeeze over chicken, leaving lemons on top. Cover chicken in 1 inch of water. Bring to a boil over medium-high heat. Reduce to low heat for 15-20 minutes or until cooked through. Remove chicken from water and let cool for 10 minutes. Once cooled, shred chicken into fine pieces with hands.

Great Biceps Workout

Source: Muscle & Fitness Magazine. May, 2010.

RECIPE: STUFFED CHICKEN CACCIATORE-Serves 4

Source: Better Homes and Garderns Special Interest Publications: Ultimate Chicken Magazine (2010)

Ingredients:

• 4 skinless, boneless chicken breast halves
• ¼ cup loosely packed fresh basil leaves
• 3 tablespoon snipped oil-packed dried tomatoes
• 3 tablespoons grated parmesan cheese
• 2 tablespoons olive oil
• 1 medium onion, sliced and separated into rings
• 1 red sweet pepper, cut into thin strips
• 1 cup quartered small white mushrooms
• ¼ teaspoon crushed red pepper
• 1 14.5 oz can diced tomatoes with basil, oregano, and garlic
• 1 teaspoon dried oregano
• 1 cup (when dry) hot cooked brown or wild rice

Method:

• Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly into a rectangle about ¼ inch thick. Remove plastic wrap.
• Divide basil leaves, dried tomatoes, and 2 tablespoons of grated parmesan cheese evenly among chicken pieces. Fold in the side edges; roll up from bottom edge. Secure with wooden toothpick.
• In a large ovenproof skillet, cook chicken rolls in hot oil over medium0high heat about 5 minutes or until lightly brown, turning once. Remove from skillet; set aside.
• Add onion, sweet pepper, mushrooms, and crushed red pepper to skillet; cook for 5 minutes. Add tomatoes and oregano: cook 8-10 minutes or until vegetables are tender. Return chicken to skillet. Spoon some sauce over chicken; sprinkle with remaining 1 tablespoon cheese.
• Bake in a 375 degree oven about 15 minutes or until chicken is no longer pink (170 degrees F). Remove toothpicks. Serve chicken and sauce with rice.

Per Serving: Approximately 400 cal, 11 g fat (2 g saturated fat) 86 mg cholesterol, 698 8mg sodium, 36 g carbohydrates, 41 g protein.