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Quinoa & Garbanzo

By, Charlotte Snow   Yields: 4 servings Cooking time: About 35 minutes   Ingredients: 1 cup quinoa 2 ¼  cups water or low sodium stock ½ cup garbanzo beans ½  cup slivered almonds or any nut ¼  cup chopped fresh parsley (pinch of sea salt optional)   Directions: 1. Rinse quinoa in fine mesh strainer until water runs clear. 2. Boil the water and add quinoa and salt, (optional) cover and reduce heat. 3. After 15 minutes add nuts and garbanzo beans to top; do not stir. 4. Cook 5 minutes more, until all the liquid is absorbed. 5. Remove from heat, add parsley, stir and fluff with fork, cover and let sit for 3-5 minutes and serve.


Obesity is an Epidemic

By, Justin Purcell Obesity is an epidemic and our health as a nation has seen an abrupt curve throughout the last 10 years that facilitate towards the scenario of being the sickest nation in history. Although simplicity, ease, and effortless have taken over our everyday lives with electronics, apps, and social media very simple alterations can make us healthier as we continue to advance. Our brains are advancing while our bodies are retreating. 12 years ago a client of mine was overweight, had high blood pressure, hyper-tension, diabetes, and was trapped in a routine that would most certainly lead to a very dark place. At 63 years old, 5’6, and 240lbs she would have been considered morbidly obese among today’s standards. Besides her 40 hour work week she didn’t feel she had the time or the knowledge to work out, and she also carried all the known stereotypes about training like being muscle bound and being an aggressive meathead. After a little reassuring I was able to put her on a very basic diet which reduced her caloric intake, and lessened the amount of cheap, and simple carbs she was in taking. We increased lean proteins, supplemented one meal with a lean protein bar, and introduced glutamine for recovery. The protein bar served a dual purpose in setting up a reward system after training, and to reduce the daily calorie intake. Then we took a look at her daily schedule, and incorporated some basic time management. Each day she would spend 4 hours watching television, 1 hour before work, and 3 hours after work to relax. By lifting weights at a high rep and intensity level for less than an hour immediately after work she found out she was able to relax better, sleep more soundly, and have increased energy at work. Being more productive at work enabled her to finish her work early and get home even earlier than she had before. In 5 months she lost 80lbs, her blood pressure normalized, and the hyper-tension and diabetes disappeared completely. Her doctors took her off all of her prescription medication, and were astounded how she was able to reclaim her life without being medicated for symptoms. She solved the underlying issue, and never had to mask symptoms again. Fast forward to our present day and she’s an extremely active 75 year old who trains 6 days per week, and has signed up for a WABDL power-lifting meet in March to break the deadlift record for the state of Nevada. The human body is amazing, and even after years of abuse you can reverse the effects of a normal everyday lifestyle. Age and condition can always be over-come and you can always change if you truly want to. Accepting an element of sports nutrition into your life can transform you. My client dedicates less than an hour per day to exercise while keeping tabs on her diet. This minute change will work wonders in extending your life and counter-acting any type of lifestyle, even a sedentary one.


Paleo Friendly Banana Nut Bread

By, Brett Bauer This is a simple recipe for banana bread lovers who want to keep it Paleo friendly! INGREDIENTS 4 bananas 4 eggs 1/2 cup almond butter 4 tablespoons melted grass fed butter 1/2 cup coconut flour 1 tablespoon cinnamon 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon vanilla 1 pinch of sea salt DIRECTIONS 1. Preheat the oven to 350 degrees. 2. Combine bananas, eggs, nut butter and grass fed butter in a blender or mixing bowl and mix well. 3. Add coconut flour, cinnamon, baking soda, baking powder, vanilla, sea salt and mix well. 4. Grease a 9x5 pan and pour in batter and spread evenly. 5. Bake for 55-60 minutes or until a toothpick comes out clean. 6. Remove and flip onto a cooling rack.   NUTRITIONAL FACTS Per Slice (makes 8 slices): Calories - 157 Fat- 13 grams Carbs - 8 grams Protein - 6 grams


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