MOVFitness

1 Orange Roughy Fillet - 040
1 Pomegranate - .500
1 Sunburst Squash - .200
1/3 Cup Brown Rice - 1.300
Garlic Seasoning –
2 dashes Salt - warning - 1 tsp of salt is 2000mg of Sodium.  1 dash is only 155mg.  DO NOT overdo!!
1 Garlic clove –
1 Lime –
2 Tbsp Grapeseed Oil - 002
Aluminum Foil
Directions:
Preheat Oven to 400 Degrees
Bring 1/3 [...]

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This Meal Plan was designed for a college student who was already in pretty good shape, but wanted to drop her bodyfat by about 3%. Going from 23% bodyfat to 20% will change your physique from a slight muffin top to an athlete. It will carve your abs, tone your butt, and give you nice [...]

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4 4oz Lamb Tenderloins 041
4 Sweet Potatoes 200
4 Garlic Cloves crushed –
4 Thyme Sprigs –
1 Sweet Onion chopped –
1 Tbsp Rosemary Leaves chopped –
3 Cups Water –
 Directions:
This one is very easy!  Put all ingredients in slow cooker.  Let roast on high for 4 hours.  Serve!
Makes 4 servings

Carb
Protein
Fat
Total

Exchange
2
4
1
7

Grams
30
28
5
63

Calories
120
112
45
277

Percentage
43.32%
40.43%
16.25%

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3 Red Bellpeppers halved - .300
3 Tomatoes diced - .200
1 Ear of Corn - .200
1 lb. Boneless Chicken Breast cubed 030
1/2 Cup broccoli diced .100
1 Small Onion diced .100
1/2 Cup Mushrooms diced .100
1/2 tblspn pepper –
2 Eggs - .1.3.3
1 Cup Shredded Cheese .1.2.2
1/2 lemon –
Directions:
Blanch bellpeppers for 5 minutes in boiling lemon water and then immediately [...]

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One of my favorite recipes ever.  This is simple to make for even the worst of chefs! 
4 4oz Salmon Fillets w/ skin - 0 4 1.5
1/4 Cup Honey - 100
1oz (20 Halves) Pecans - 001
1 Cup Brown Rice - 1.5 00
1 Cup Green Beans - .100
1 Green Bell Pepper - .100
1 Papaya - .3 00
1/4 Cup Yogurt –
Aluminum [...]

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 Meals are color coded based on what they are:
Green = Carb
Blue= Protein
Brown = Fat
Combo = Combination of Carbs, Protein, and Fat
 Breakfast:
Bagel
Peanut Butter
___________________
Apple
Peanut Butter
___________________
Granola cereal w/ almonds
SunMilk
___________________
Piece of toast w/ Promise Butter
Egg whites
Toasted walnuts
___________________
Protein Shake
Flax Oil
___________________
Old Fashioned Oatmeal
Raisins
Unflavored Protein Powder
Toasted Walnuts
___________________
 Lunch
One Piece Whole Wheat Bread
Lettuce
Tomato
Onion
Chicken, Turkey, or Tuna
Avocado
___________________
Baby Spinach
Mandarin Oranges
Peppers
Onions
Croutons
Grilled Chicken
Cheese
Toasted Almonds
___________________
Dinner
Salmon
Steamed Broccoli
Brown Rice
___________________
Whole Wheat [...]

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Above you can see a nutrition label.  Click on the Label or here for a bigger version.
I find that many people read these labels and look at how much fat and try to keep this to 0.  They also try to keep sugars low and carbs overall low…  I hope this will give you new [...]

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In the years of being a personal trainer, I’ve found just a few misconceptions that lead to poor health.  I want to address those issues in this article.

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You’ll understand the name once you take your first bite.  I thought I’d switch up the pace of my recipes and let everyone know that I AM capable of cooking something with a little bit of a kick to it.  You can change the pepper to a different choice if you’re a wimp. 
 2 lbs Sirloin 96/4 - [...]

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Desserts are very healthy for you as long as you couple them with fats.  Never eat carbs alone!  Try out this delicious dessert.

2 Apples - 100
1 Cup Plain Yogurt - 1.50
1/2 Cup Pecans - 001
1/4 Cup Honey - 100
1/4 Cup Olive Oil - 001
1 tsp Cinnamon –
Dash Nutmeg –
1 Tbsp Flax Seed 00.5

Directions:
Cork Apples & cut [...]

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