High Protein Waffle Cakes

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Hi Protein waffle cakes.  Kids love these.  Combine some regular pancake mix with and egg and protein powder.  Better yet make a few dozen and freeze them to eat later.  This is not only less expensive but you can control what is in your kids breakfast.  Simple take from the freezer, drop in the toaster and eat.

Ingredients:

2-4 Scoops of Protein Powder

1 Egg

1/2-1 Cup of Pancake Mix

8-12 oz Water

Combine all ingredients in gravy or protein shaker.  The blender bottle works fabulous for this.  A thick consistency is desired.   Pour into waffle iron and Dunzo!

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Foldit Left Over Chicken and Pepper Pizza

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Foldit Left Over Chicken and Pepper Pizza.  There are some many variations of high protein pizza using Foldit’s and Flat outs.  This is just one more using left over crock pot chicken and peppers.

Ingredients:

Left Over Chicken

4 Foldits

Left Over Multi Color Peppers (saute until soft if you don’t have left overs)

1 Bag of Cheddar and Mozzarella Cheese

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Preheat oven to 320-350F.  Place Foldit on pizza stone.  Stop with left over chicken, peppers and cheese.  Cook for 10-15 minutes.  Dunzo!

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Double Potato Egg Bake

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Double potato egg bake with two types of potatoes, onions, and peppers.  Egg bakes are a great way to make breakfast for a few day via leftovers at one time.  Great to do on Saturday or Sunday morning.

Ingredients:

13 Eggs

1 Red Pepper

1 Vidalia Onion

2 TBS Butter

8 oz Sweet Potato

6 oz Fingerling Potatoes

1 Cup of Cheddar Cheese

Crack eggs and put in mixing bowl.  Whip or mix the eggs…same thing you would do if making scrambled eggs.  Wash, core, remove seeds, slice, and dice the pepper.  Saute pepper and onion in 1 TBS of butter.  Wash all potatoes, microwave potatoes.  Slice potatoes in thin strips.  Coat oven safe baking dish or cast iron frying pan.  Layer the potato slices on the bottom of the pan.  Place onions and peppers on top of the potatoes.  Pour eggs on top.  Top with cheese.  Back at 350F for 25-35 minutes.  Dunzo!

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Crock Pot Italian Sausage and Peppers

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Crock pots make life easy.  Load up your meat, vegetables, and any other ingredients.  Turn on and let it cook all day while at work or ushering kids around.  Crock pot Italian sausage, peppers, and tomato sauce.  The best part is it is ready and warm when are you are ready to eat!

Ingredients:

2 Lbs Italian Sausage

4 Peppers (1 Green, 1 Red, 1 Yellow, and 1 Orange…hey that is what came in the package)

1 Jar of Spaghetti Sauce

Parmesan Cheese

Mozzarella Cheese

Wash the peppers, core, remove seeds, slice and dice.  Put peppers, sausage, and sauce in crock pot.  Set on low for 5-6 hours.  Go to work, run errands, or just plain live life.  Come back in 5-6 hours and your meal is ready.  Top with parmesan and or mozzarella.  Dunzo!

 

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Eat by Color High Protein Egg Bake Recipe

IMG_2990Lately I have been using my cast iron frying pan to make a variety of baked egg dishes.  Eat by Color high protein egg bake recipe.  These are simple, fast, and leftovers are great the next day as well are portable.

Ingredients:

  •  5 Eggs
  • 1 Cup of Shredded Cheese
  • 1/2 Vidalia Onion
  • Butter
  • Salsa
  • Sweet Potato
  • Bad Ass FitWorkz Coffee Mug *optional*

Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven.  Chop, slice, and dice onion.  Coat frying pan with 1 TBS on low heat.  Brown onion.  While you are doing this bake a small or medium sweet potato.  Slice the sweet potato into thin slices.  Once the onions are browned remove the onion from the frying pan.

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Re-coat the frying pan with butter.  Places sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan.  Top with onions and cheese.  Whip/beat the eggs in a bowl and pour over everything in the pan already.  Bake for 20-25 minutes.  Dunzo!
Would you like some more fast, easy Eat by Color Meal Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style!

CaptureYou know that looks great!  Italian sausage, peppers, tomatoes, mushrooms, mozzarella…big on taste!  This low Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style…is fast and easy to prepare.  Plus it can be healthy if you use one of the lower fat sausages.

 

Ingredients:

Italian Sausage

Tomatoes

Onions

Mozzarella Cheese

Olive Oil

Balsamic Vinegar

MushroomsCapture3

Grill the sausage.  Wash the peppers and toss them on the grill too.  Grilled peppers are great tasting and easy to prepare.

 

 

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Slice your mushrooms, peel and slice the onion.    Saute the onions and mushrooms.

 

 

 

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Remove the peppers from the grill, core, slice and saute.

 

 

 

 

 

 

Slice a second onion to place over the mozzarella with a slice of tomato.Capture6

Remove the sausage from the grill, slice, and combine all of the vegetables in one frying or saute pan.  Simmer on low heat.  Serve, enjoy!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Shish-Ka-Bob, original Dragobobs!

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Summer is coming to an end.  What better way to end summer than with the season favorite.  Shish-kabobs!  Better yet, the real-deal, original party in your mouth Dragobobs!  Never had them…click the link and get some.  They have been a favorite of the Chicago south side Hegewish neighborhood for decades.   How did I get them?  Well I know a guy…better yet the guy.  :-)

Ka-bobs are a great year round food, as long as you are willing to brave the elements.  This example is the original Dragobobs.  (You can also get them in chicken breast, if you want the healthiest option.)

Here is the prep…insider secret seek out the bamboo skewers as they do not splinter.

 

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I skewered some vegetables to go with the pork.  “My guy” said via text that my meat is too close together…whatever that means…and that it will cook a bit longer.    Normal cook time is about 15 minutes on medium or 350-400.  Apparently the skewing directions can be found HERE on their facebook page. 

 

After the grill the skewers get dipped in here (a mixture of olive oil and lemon juice…exact IMG_2787ratio I am not sharing), and then ready to eat.  The vegetables will also be basted with this before going on the grill.

 

 

 

 

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eat By Color Zucchini Chips

zucc chips ebc

Cold, rainy days trigger the worst munchies! Here’s another craving buster! Shoot us some feedback if you try these!  This zucchini recipe is fun and makes for a great snack.  Pair this with the “Eat by Color” red pepper hummus recipe found here and you have a great snack just in time for the games this fall!

Remember! Please like or share to keep these awesome recipes showing up on your newsfeed!

Zucchini Chips

Cut a zucchini into thin slices and toss in 1 Tbsp olive oil, sea salt, and pepper. Sprinkle with paprika and bake at 450°F for 25 to 30 minutes. Using paprika not only to flavor this healthy snack, but also to boost your metabolism, reduce your appetite, and lower your blood pressure.

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eat by Color Loaded Cauliflower

loaded cauliflower EBC

We wouldn’t recommend this as an everyday dish, but if you are crazily craving a plate of loaded potato skins, this veggie dish might be just what you need to keep it cleaner and not go on a binge!  This is a great lower carb side.  Combine with a protein and you have a great Eat by Color meal!

Replacing the sour cream, mayo, bacon and cheese with a lighter version will help keep this under control and still satisfy!

LOADED CAULIFLOWER

Ingredients:

1 large head of Cauliflower cut into bite size pieces (approx 6 cups)
6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins)
6 Tbs chopped Chives
1/2 cup Mayonnaise
1/2 cup Sour Cream (swap Plain Greek Yogurt and drive up the Protein Contest of this dish)
2 cups Colby Jack Cheese ( may use cheddar)
8 oz container sliced mushrooms

Directions:
Preheat oven to 425°
In a large pot boil water and cook Cauliflower for 8 – 10 minutes, drain and let cool.
In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3tbs chives, 1 cups of cheese, mushrooms and cauliflower and mix well… place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3Tbs chives and serve.
ENJOY!!!!

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eat By Color Egg White Pancakes

oatmeal pancakesOatmeal & egg white pancakes. They say once you try these, you will never go back. Tastes like French toast!  High protein pancakes Eat by Color Style!

Ingredients:
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla

Instructions:
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.

Number of Servings: 3

Nutritional Info Per Serving:
181 Calories, 2.7g Fat, 10mg Cholesterol, 361mg Sodium, 20g Carbs

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

 

Blackened Chicken Breast Over Cilantro Lime Quinoa with Greek Yogurt Avocado

avocadoc chicken ebcBlackened Chicken Breast Over Cilantro Lime Quinoa with Greek Yogurt Avocado Puree

Ingredients:
2 boneless skinless chicken breasts
½ teaspoon paprika
¼ teaspoon pepper
¼ teaspoon onion powder
¼ teaspoon cumin
1 teaspoon olive oil
2 cups low sodium chicken stock
1 cup quinoa
Juice and zest from two limes
Dash of salt and pepper
2 tablespoons cilantro, chopped
2 avocados
3 oz plain Greek Yogurt

Directions:
Combine all dry seasonings in a small bowl. Mix together and season both sides of a chicken breast. Add the teaspoon of olive oil to a large pan or skillet. Heat over medium/high heat. Add chicken, cover with lid, and cook for 7 minutes on each side. Add chicken stock and quinoa to medium saucepan. Bring to simmer over medium/low heat. Reduce to low and simmer for 10-15 minutes with lid on, until all the stock has been absorbed. Once chicken breasts are finished cooking, allow to cool before slicing. Toss cooked quinoa in lime zest, lime juice, salt, pepper, and chopped cilantro. Combine avocado, Greek yogurt, teaspoon of lemon juice, and a little cilantro in a mini-food processor. Add milk to desired consistency.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Zesty Lime Shrimp And Avocado Salad

zesty lime shrimp ebc

 

Am I the only one craving fresh fruits and veggies right now? Just looking at this yummy dish makes me want to get in the garden!  Low carb, high in protein and high in the healthy fats found in avocados.  Plus not just another chicken, beef, or fish dinner.

Zesty Lime Shrimp and Avocado Salad

1 lb jumbo cooked shrimp, peeled and deveined, chopped*
1 medium tomato, diced
1 hass avocado, diced
1 jalapeno, seeds removed, diced fine
1/4 cup chopped red onion
2 limes, juice of
1 tsp olive oil
1 tbsp chopped cilantro
salt and fresh pepper to taste

In a small bowl combine red onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eat By Color Un-Stuffed Cabbage Rolls

cabbage unstuffed ebc

 

I was somewhat busy trying out new things on the family this weekend. This was a hit, even with a 6 year old who swore he hated cabbage! One bite and he was hooked!  Plus this is a great way to cut the carbs at dinner and in their place put some great Eat by Color vegetables!

UN~STUFFED CABBAGE ROLLS

Cabbage is a superfood with lots of nutrients! Among many other health benefits, it is known for healing stomach ulcers and preventing cancer –especially colon cancer. It is a very alkaline forming food. Eat it often!

Ingredients:

1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped
2 cans (14.5 ounces each) diced tomatoes
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt

Preparation:

In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

No Need to Skip Breakfast with these 5 Breakfasts in 5 Minutes!

5 Breakfasts in 5 Minutes

5 Breakfasts in 5 Minutes

 

 

I just made breakfast for the entire work week in less than 5 minutes and so can you.

A few weeks ago I saw posts on facebook for cold oatmeal that you made in the fridge over night.  This is something I had done years ago as it is a great way to have fast, easy meals ready to go when you get up in the morning.  The problem with what I was seeing on facebook is that most of the suggested recipes were overloaded in carbs and sugar.

So I thought why not share some really easy, low sugar and high protein ways to do this.

So here you go.

Here is the recipe:

1/2 Cup of oatmeal, I used the quick oat variety and you can use the steal cut, slow cook but personally I see NO benefit in doing so

2 scoops of protein powder, I like the UMP from Beverly International

Cinnamon, the pure ground not sugar added kind

Mix dry ingredients in your bowls.  Now, add water to one of the bowls and place in the fridge.  This is your breakfast for tomorrow.  Tomorrow night, grab the next bowl, add water…you get the idea.

Calories 370

Carbs about 30 grams

Protein about 40 grams

Fat about 2 grams

Want to get real crazy?  Add some fresh berries, nuts, or even flax seed.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

No Time for Breakfast, Try this!

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This took two minutes to make this morning.

 

1 Scoop of Protein

What was left of the yogurt (about a cup)

Handful of Frozen Blueberries

1 TBS of Flax

4 oz of Water

 

Mix all of the above.  Great way to start the day with protein, anti oxidant and fiber rich blueberries, healthy fat and fiber from the flax, and the good bacteria from the Greek yogurt.  Best part since the yogurt was about empty I dirtied a spoon…that was it.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Sinful Apple Pie Alternative!

Apple Pie protein Shake……ULTRA YUM!

Fall is upon us.  Why not get “Eat by Color” creative and make healthy alternatives to the usual Fall foods?  Here is one….more will follow.




 Apple Pie IngredientsApple Ingredients 2

Ingredients:

2 Honey Crisp Apples

12 Oz. Almond Milk, or home made Almond Milk

4 Scoops Vanilla Protein Powder (we only use Beverly Internationals products, in this case their UMP Vanilla)

Cinnamon to taste (1tbs.)

Dash of nutmeg

12 Ice Cubes

 

Place all ingredients in a blenderApple Pie in the blender

Blend, enjoy and use your favorite cup, mug, glass make it special because you are worth it.

 

 


 Apple Pie Done2

 

This made enough for two adults and one two and half year old.  All three loved it!!!  As good as apple pie with out the guilt, sugar, or empty calories.

A GREAT “Eat by Color” meal or snack!

“Eat by Color” is not a diet but instead teaches people to make better food choices for the rest of their lives!  It is as easy to follow and understand as children’s pain by number!  In fact if you can paint by number you can “Eat by Color” and lose weight!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Want to Lose 40 lbs? Bob did, So can YOU!

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From a 40 inch waist to a 35 inch waist.

Every great once and a while I get a surprise out of nowhere.

That is what happened with Bob.  I know him, his wife, and kids.  Have for some time.   A post showed up on Facebook from Bob, he was following “Eat by Color” and was killing it losing weight.

 

I had no idea he was following the “Eat by Color” system from my book!

Here is the post I saw on December 12, 2012 on Bob’s page

“My bathroom scale reads to the 10th and said 201.8 today. That’s -38.2 since Sept.7th. 11.8 more (New Goal) Thanks to EAT BY COLOR. p.s. I was not compensated in any way to say that. A new lifestyle (with certain allowances when I reach 190) Yay me.”

Fast forward to Tuesday of this week.  Bob showed up to see me at FitWorkz…I was walking up to the front counter with a client and stated “wow you look like a new person!” when I saw him!

In his words

“I went from a “fooling myself” 38 to a 35 inch waist.  Fooling because I really did not fit into the 38’s but if I wore them low enough on my waist I could squeeze in,  reality was  a size 40 actually fit.”

“As a coach I used to spend a lot of time standing on one place yelling.  I now do double sessions and actively participate with the athletes in each activity.  It is clear they have a new respect for me as I am asking them to do something that I am alongside them doing.”

“I now look in the mirror and can smile or grunt with a sense of satisfaction, before that was just a depressing start to the day.”

On plans for the future…

“I don’t plan to change much.  Just continue to cement my changes into a permanent lifestyle.”

On “Eat by Color”

“Eat by Color” clicked for me.  The book didn’t insult my intelligence; it simplified a lot of what I already knew.  I particularly liked the restaurant guide.  Understanding why diets fail and knowing that I could actually eat and not starve my way to a better body was the sell.

Are you ready to change?  Click to get your “Eat by Color” and get started today!

What are you waiting for?  It has worked for Bob and others.  It will work for you too!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Want to Lose 40 lbs or 6 Dress Sizes?

chanage

Check out the CHANGE others are experiencing?  Do you want to lose 40lbs or 6 dresses?  Are  you ready for CHANGE?

January 29

 

Hi Ray,

First of all, thanks for all the emails…it keeps me motivated.

I have been going to Fitworkz for about a year now.  I started with your EBC challenge last February. Amazing and simple!  I’ve lost nearly 40 lbs and have gone from size 14 to size 6 or 8. I am a breast cancer survivor and have an under active thyroid…so I’ve got a few meds that I take and this program is really working for me! My husband was inspired last year with my results and now we have the whole family being healthier and we run 5k/10k’s as a family in the warmer months!

How’s that for feedback? I’m not a good “sharer” and I don’t do Facebook.

 

January 28

Still struggling with your weight doing lots of cardio and counting calories or points? FitWorkz member Larry got off that merry go round check this out***What is best? (1) Being able to buy a Large shirt instead of XL for the first time in years (Larry just did) (2) Having your doc say everything is perfect and you just added years onto your life (Larry’s Doc just told him that) or (3) Approaching they weight you were 38 years ago when you got married like Larry is right now (7 more pounds and you are there Larry!!!)***

 

January 25

“1 month since I started my crazy journey to loose weight and get in better shape and I am also happy to report that I am down 14.6 pounds so far :D”

 

January 22

“Hello Ray, Here is my last food log. I should tell you that I wore a dress to Church last Sunday and unless the dry cleaners enlarged it, it was quit big on me. My husband went ahead of me to Church because we had guests at the house and he said when I walked into Church he wasn’t quite sure it was me. I guess we will see if there are any changes for sure on next meeting with you. See you at the gym. ” Nothing short of AWESOME!

January 21

Another “Eat by Color” follower down 16 lbs since the first of the year…and he is NOT counting calories or points eatbycolor.com! Roger has done awesome training with Rose and following Eat by Color!

UPDATE: You are almost correct Ray! But as of this morning it’s 20a lbs! !!! Can’t wait for my next workout with Rose! !!!!!! **One time I LOVE being wrong!**

 

Are you ready to make a change? 

Follow us!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

 

Fast Food for Fat Loss

Fast Foods for Fat Loss, with Eat by Color

What you need:

Steak

Sweet Potatoes

Asparagus

Garlic, salt, minced, fresh, make it easy

Butter

Olive Oil

Balsamic Vinegar

Put your steak in a dish, pour some balsamic vinegar on, dust with whatever garlic you have, slice thin pieces of butter put on stop.  Set to the side.

Cook sweet potato.  Microwave if you must or bake in the oven or on the grill.  Slice thin.  Put olive oil in frying pan add sliced potatoes, cover and put over low heat.  Turn, flip, mix often.

Wash the asparagus.  Trim the end.  Put in foil.  Drizzle some olive oil over.  You can go crazy and add some balsamic vinegar or your favorite seasoning.

The steak and asparagus go on the grill.

In 20 minutes you are done.  I did this last weekend watching my 20 month old and two dogs.

Left over thought.  Have some left over asparagus and steak?  Great!  Slice it and make a wrap with one of these for lunch tomorrow!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Fast Food for Fat Loss

What you need

 

Rotisserie Chicken

Peppers

Onion

Garlic, fresh, minced, salt you pick make it easy

Olive Oil

Flatout Foldit, new discovery, high in fiber (none of us eat enough fiber, “Eat by Color” google it topic from the book)

Shred the chicken.  I have found your hands work best.  Yes, you are going to have to get dirty with this one.

Dice  your vegetables

Add Olive Oil to Skillet and turn on the heat, I also dumped the juice from the chick in as well.

Add your chicken and vegetables

Cook until vegetables are soft.   Serve as is OR you can make some cool, high fiber flat bread sandwiches using some of these.

 

 

This will produce enough food for two people for two meals or more each!

Fast, easy and “Eat by Color!”

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eating to Lose Weight in Minutes!

Do you want to be successful at losing weight and getting in shape?  Good news with a little help and info the steps are the same as they are to be good at anything.  Set a goal, plan, prepare and execute your plan.  That is all fine and dandy but you are busy like everyone else.  Who has the time to set goals and make plans?

Here is a fast on the go recipe.

Left Over Chicken off the grill (click here for another great recipe.)

Cucumber (I got my from the garden)

Plain Greek Yogurt (we like the Chobani, great replacement for sour cream)

Tortillas (truth be told these are regular, white flour and not the best but I worked with what I had)

Plate (you have to put the food on something J )

 

Slice the chicken

Peel the cucumber and slice

Put both on a tortilla and top with yogurt.

 

Done in minutes.

***Salsa would have been great on this, but  we were out so I hit them with some hot sauce.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Lose Weight with Your Leftovers

 

leftovers

 

A few months ago chicken was getting boring.  Boring as in no interest to prepare or eat chicken at home.  Funny but ordering chicken at a restaurant was not boring. 

Eat enough of the same foods often enough and this will happen.  I used to think I was different and this did not apply to me.  Then it happened with tuna and now chicken. 

The fix, get creative.

To spice things up I started grilling a bunch of chicken, nothing new with the grilling chicken part.  Then put it in the fridge overnight.  Next day for dinner I slice the chicken thin.  Great on sandwiches (better than a high end deli meat…plus next time you are at the deli counter look at the chicken breast and wonder what type of chicken has a perfectly rectangular breast?), in salads, or sautéed in olive oil.

Before we get into the food prep let’s talk leftovers.  There are a few benefits to left overs that are easily overlooked.

1)  They are fast, you already cooked them.

2)  If you eat them you cut back on wasted food.

3)  Cheaper than eating out.

4)  You can Lose Weight with Your Leftovers.

In summary, your left overs are fast, convenient, can save you money, and can help you lose weight.

Chicken sautéed in olive oil.

What you need

  • Chicken, grilled the night before or fresh off the grill
  • Tomatoes, from your garden if you can
  • Garlic, fresh pressed or take the lazy route from a jar or shaker
  • Spices, anything interesting from the spice cabinet, get CRAZY with the spices
  • Olive Oil

 

 

Slice the chicken

Add oil to sauce pan and apply heat

Add chicken, sliced tomatoes and spice

In minutes you are done.

I made this for my wife and me last night after a long day.  It was about 9 PM and I worked with what we had in the fridge and the garden.  Start to dishes in the dish washer took less than 20 minutes.  This would have been better with spinach, parmesan cheese, and some fresh mozzarella cheese.  

How do you lose weight with leftovers?  Use “Eat by Color” as a guide to come up with your leftover food combinations, then get creative.  “If you can paint by number you can ‘Eat by Color’ to lose weight!”   Get your two free chapters of “Eat by Color” today!~

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

3 Facts about the Health Care Bill Affecting You!

HealthcareReform

 

 

As the owner of a gym, author and personal trainer I have received a few questions in the last week regarding the health care bill.  Things like “What does it mean for fitness?”  “What does it mean for small business?”  “Is there a benefit for the health care industry by way of the government getting people memberships?”

This allowed me to sit back and think.  What do I really know about the health care bill?   Remove bias and opinion.  Try and cut out what the media and pop culture want us to think.  What is left?  Not much.  I realized I really only know three things:

3 Facts about the Health Care Bill and What it Means for You!

1)      It is long, and no you probably have not read most, yet alone all of it.

2)      There is no way the government, your employer or any insurance company will put your needs before theirs.

3)      The only one in direct control of your health care is, YOU!

A cursory Google search for “how many pages in the healthcare bill” reveals that there are over 2,000 pages in the health care bill.  Depending on website, you get a varying number of pages.  The average seems to hover near 2,000 pages.   When was the last time you read 2,000 pages of something you liked yet alone something like the health care bill?  You haven’t and neither have I.  Worse, how likely is it the politicians have read it?

Government, employers and the insurance companies are just now starting to recognize and agree there is a problem with health care.  Great!  About time.  Now are they concerned for you the citizen or employee or for themselves?  Their needs will go before yours and mine.

The buck stops with you.  The bottom line is your health is up to you.  No one care more about your health than you.  The best and least expensive medicine known to man (and ever to be known to man) is preventative medicine.  If you live a healthy lifestyle (make better food decisions and exercise) you are less likely to get sick and when you do will recover much faster.

In the end some type of health care reform is going to happen.  Maybe it is a bill, law, tax, mandate, gift, or whatever.   The shape is yet to be seen.  It will be decades before we have a real understanding of its impact.

The GREAT news.  We know, today, that a healthy lifestyle works.   Be your own best advocate for your health.   Invest in your health every day.  The decisions to eat right and exercise are FREE!  We know they work.   Need some free help making that investment in your health?  Click Here!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

6 Foods Sabotaging Your Weightloss!

6 Foods Sabotaging Your Weightloss!

carbs

A few things happened last week that made me realize there is still a lot of confusion about food and weight loss.   First I had two different personal training clients ask about rice cakes.  Forever there has been a belief that rice cakes are a great diet food.  Especially among women.  Not so.  Rice cakes are not alone.  There are other foods have been looked at as great for dieters.  On the surface these foods appear low fat and low cal.  Great for weight loss right, WRONG!

Your list of Foods you Thought were Good for Weight loss

1)      Rice Cakes

2)      Popcorn

3)      Pasta

4)      Bread

5)      Cereals

6)      Pretzels

7)      100 Calorie Snack Packs

OK…so I just added a BONUS #7 to the list.  This was not on the original list but I thought adding it after doing a presentation/seminar for a local fire department on health and wellness (ole #7 is actually part of a slide in my presentation.)

These foods are not bad.  No they aren’t.  In “Eat by Color” I clearly state there are no bad foods and if you really want something, eat it.  The problem with the foods on the list is that they are very high in carbs and low in fiber, protein, and fat.  Take a look at the nutrition label and check it out for yourself.  When you are looking at the label note the amount of sugar AND carbs.  They probably are not the same amount.  So if there are 5 grams of sugar and 19 grams of carbs, what are the other 14 grams?

Suffice to say difference is not legally defined as sugar….but you can bet your back side the impact on your body is just like eating sugar.  Want more info about nutrition labels click here.

Here is a great pic I drew on the wall of my office last week to put it simply.  (I used that way cool paint that turns your wall into a dry erase board…so I can do stuff like this.  Yes, my penmanship leaves much to be desired.)  Eating the stuff on the right is like eating spoonfuls of the stuff on the left, SUGAR!  Certainly you would not sit down with the sugar bowl for a snack or meal would you?

There are about 5 grams per 1 teaspoon (the small spoon in your silverware drawer.)  So eating one of your foods with 19 grams of carbs per serving above is like having almost 4 teaspoons out of the sugar bowl.  You would not sit down and eat 4 teaspoons of sugar would you?  Weight loss sabotage.  Something to think about.

If you want the nuts and bolts of how to make better food decisions and a simple explanation as to why lots of carbs…or sugar…will not allow you to lose weight, get “Eat by Color!”

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

What “Eat by Color” Challenge Winners and the Author Eat?

 

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What Do You Eat?

Last week I was at the grocery store and bumped into FitWorkz gym member.  We exchanged hellos and gym asked so what does the owner of FitWorkz buy and eat?

Sheepishly I spun my cart around to reveal two packs of hot dogs, crescent rolls, and some cheddar cheese.  Jim looked a bit surprised.  I quickly explained my wife wanted to make pigs in blankets for our daughter and that I had not started shopping for my wife and I yet.

Jim did get me thinking.  What do I eat?  Better yet what do the some of the winners of our recent Eat by Color Challenge Eat?  Read on and see!

Here it is on a typical day

Meal 1

2 Scoops of protein Powder

1 big spoon of Greek yogurt

Meal 2

Handful of Mixed Nuts

Meal 3

2 whole eggs

4 egg whites

Fist size chicken breast

1 grapefruit

Meal 4 usually post workout

2 Scoops of protein powder

Meal 5

2 Fist size chicken or beef

Grilled red peppers, green peppers, yellow peppers

Meal 6

2 Scoops of protein Powder

1 big spoon of Greek yogurt

1 TBS peanut butter

 

Sally Smoltich (First place Eat by Color Challenge winner!)

Click for Her Video

Lost 13lbs and 7% bodyfat in 12 weeks!

“I have seen my body transform more in 3 months than the last three years”

Meal 1

greek yogurt w/granola

Meal 2

lettuce salad, 2 clementines

mini luna bar, 1/4 c nuts

Meal 3

cheese stick

Meal 4

chicken, lettuce, ice cream

Jesse Ratliff (Third place Eat by Color Challenge Winner *there was a three way tie for third)

29 year old father

Lost 17lbs and 4% body fat in 12 weeks. Went from a 38 to a 34 pant size.

“Eat by Color has taught me that proper nutrition coupled with consistent exercise is the only way to make a significant change in the way you look and feel.”

“The color coding of each food group afforded me the opportunity to eat the foods I enjoy was well as maintain a little variety ”

Meal 1

4 eggs: 2 whites 2 whole

whole wheat english muffin

1 tablespoon natural peanut butter

Spinach

Meal 2

2 light string cheese sticks

Meal 3

Boca Burger

Spinach

Meal 4

Yogurt

Granny smith

Meal 5

Chicken Breast

Green Beans

Spinach

Meal 6

Protein Shake

Kay Flavin (3rd Place Eat by Color Challenge Winner! *there was a three way tie for third)

Lost 11.5 lbs and 4% body fat in 12 weeks. 2 dress sizes

“Eat by Color is not a “diet”, but a way to eat healthy and a  great combination with the workout.”

“It’s easy to follow and it works!”

“My Wii no longer calls me obese!!”

Meal 1

egg whites scrambled with tomato and peppers

whole wheat bagle with fat free strawberry preserves

milk

Meal 2

honeydew melon with cottage cheese

Meal 3

hamburger patty with tomato

peppers

Meal 4

ribs, baked potato, salad

milk

 

Want to see more great testimonials and success stories from the Eat by Color Challenge?  Click here and check them out!

“Eat by Color” at work for real people.  What are you eating?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Menopause, Change Management!

stressed-womanSince the first of the year I have had seven women between the ages of 42 and 60 come in to talk to me about struggling to lose weight.  Most said they are not sleeping, all said they have about given up on exercise, two said they are depressed, and I can go on and on.  If you are over the age of 45 and female you have been or are there. 

Let’s talk menopause, shall we?

Is menopause a sentence to misery and weight gain?  NO.  Is your body going to change?  Yes.  Are there some things that as some of the women have been told by their docs “deal with it until it passes.”  Unfortunately, yes.  This does not mean you have to ride quietly through menopause. 

One woman stopped in to see me a few weeks back, number six.  Number six was frustrated and disappointed.  She is  following “Eat by Color” almost perfectly and is doing my “Eat by Color” weight loss challenge at FitWorkz.   I asked if she had gained weight.  She said no, but that she is not losing weight either.    Number six is the only one of the seven that has NOT gained weight.  Hello, Eureka….she is not losing weight but not gaining either.   This in and of itself is a victory.  Maybe not the victory she wanted but given the alternative, weight gain not so bad either.

What does someone like me, male, almost 37 know about menopause?  Quite a bit.  Here are some tips for Change Management:

  • · The medical community is just now starting to invest more into understanding menopause, answers are coming, hang in there
  • ·  Most doctors are male, and no, we males really don’t understand you J
  • o        I am sure you already knew this one
  • ·  Food and exercise can go a LONG way to stopping or reducing some of the changes
  • o        “Eat by Color” teaches how to make the right food choices and has three      workouts!
  • ·  Read and educate yourself
  • o        What Your Doctor May Not Tell You About Menopause
  • ·  A social network of other women can create the ultimate exchange of what works, what doesn’t, and what you can expect with the change *chances are this social network will offer more info than your doc*
  • o        Your Network
  • o        You are not alone find others in the same boat and row together!
  • ·   Supplements can help
  • o        Evening Primrose Oil
  • o        Flax Oil
  • o        Fish Oil
  • ·   Change is definite
  • ·   There is a light at the end of the tunnel
  • ·    You will have to fight your way through the change

Your hormones will eventually settle down, until then do what you can.  The more you do now the less weight you will gain and the less miserable the experience.  Plus, when you are on the other side you will be in a much better position.  You will have the tools and knowledge to change your body the way you want it. 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

 

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

Is your Chicken boring?

In my book “Eat by Color” Chapter 2, Food, What is it and are We What We Eat?  We are what we eat.  Maybe not literally, but food is 90% of our success.  Get food right and you are on the home stretch.  Know what to eat is the first thing that needs to be addressed.  Next, how do we make the right foods easy to prep, make and eat even on the go? Plus if it goes old and boring you will quit eating it. 

I grill year round…it is always a great time to fire up the grill and cook outdoors.

 

Chicken, The Remake I

Look it can be boring and quickly lead to the ole “chicken again, ugh.”    Chicken can be fast, easy and reused.

What you need

Chicken

Mixed pack of peppers

Spices, garlic (if lazy else use fresh), oregano, a mixed grilling spice

Olive Oil

Grill a couple chicken breasts and maybe some peppers.  Go ahead and put the peppers right on the grill, wash em first.  Covers meal for day one and then day two.

 

Chicken, The Remake I

Chicken and peppers on the grill!

 

 

 

 

 

Done! Note I steamed some green beans and they are on the plate too!

 

 

 

 

 

Re-Using the Remake I

Day three, reinvent the chicken.  Slice the chicken, cold out of the fridge.  Slice and dice some onions and some of the peppers you did not cook on day one.  Put some olive oil in a frying pan.  Add the vegetables and sliced chicken. 

 

Chicken, The Remake I

Sliced chicken, peppers, and spices.

 

 

 

 

 

Get crazy with some parmesan or mozzarella.

Boom, done.  Chicken Remade.

 

 

 

 

Chicken the Remake II

What you need

Chicken

Mixed pack of peppers

Spices, garlic (if lazy else use fresh), oregano, a mixed grilling spice

Olive Oil

Italian Salad Dressing

Shish Ka Bob bamboo skewers

Using chef scissors, no idea what they are really called but the usually come with a knife set in a wooden block.  Cut and cube the chicken, peppers, and assorted vegetables you may use.  Get some bamboo skewers, my brother in law is Dennis Lil’ Drago of the original Chicago Dragobobs and he has made a million shish ka bobs and only uses the bamboo..why they don’t splinter or break!  

Skewer the chicken, peppers, and any other vegetables.   Go chicken-vegetable back and forth. 

 

Skewer and put on the grill!

Put on the grill, drizzle some olive oil and Italian dressing over them and dust with your favorite spices.  Done!  Covers meal for day one and then day two.

 

 

Ready to come off the grill!

 

 

 

 

Re-Using the Remake II

Day three.  Grab your left overs, if there are any.  Strip the chicken and veggies off the skewers with a fork.  Slice and dice some onions and some of the peppers you did not cook on day one.  Put some olive oil in a frying pan.  Add the vegetables and sliced chicken.  Boom, done. 

 

Chicken, Remade II

Chicken Remade, again.

 

 

Cook time is less than a half hour.  Plus when I did Remake I was also cooking 2 lbs. of venison chili (see the Eat by Color facebook page for pics of the venison chili) at the same time and boiled 2 dozen eggs.  Food for my wife and I for the better part of a work week.

That is it for now.  I have to skewer some of the original Dragobobs….then start my grill.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Are you Fooled and Lied to by Ingredient Labels?

 

jello

No sugar BUT 6 grams of carbs…which are sugar…but does not meet legal definition of sugar. So product is no sugar and it is a matter of semantics.

 

 

Way back when I too was trying to lose weight.  Lost and overwhelmed by all the info out there I would read the food labels.  Low fat was good, no fat must be better or so I thought.  No sugar and No fat was the ultimate winner and definitely ended up in my cart.  Today I know this was a mistake.

The FDA defines “Sugar” on a nutrition label has having been derived from sugar cane or sugar beets.

So you can have a product that says sugar free on the label…many instant puddings do this…yet there is nothing but sugar in the product.  How?  Well the other “sugars” are not derived from sugar cane or beets and do not have to be listed as sugar on the label.

Check out this label.

 

 

 

 

 

 

 

Sugar will be listed as 0 grams.  Yet there are 8 or so grams of carbohydrates in a serving (amount will vary depending on flavor you are looking at.)  The entire box will have 32 grams of carbs or so yet no sugar.

Digging deeper maltodextrin is one of the first three ingredients…this is sugar…regardless of what the FDA says.

Ingredients: MODIFIED CORNSTARCH, MALTODEXTRIN, TETRASODIUM PYROPHOSPHATE AND DISODIUM PHOSPHATE (FOR THICKENING), CONTAINS LESS THAN 2% OF NATURAL AND ARTIFICIAL FLAVOR, SALT, CALCIUM SULFATE, XANTHAN GUM, MONO- AND DIGLYCERIDES (PREVENT FOAMING), ASPARTAME† AND ACESULFAME POTASSIUM (SWEETENERS), TETRAPOTASSIUM PYROPHOSPHATE, DIPOTASSIUM PHOSPHATE, YELLOW 5, YELLOW 6, ARTIFICIAL COLOR, BHA (PRESERVATIVE). †PHENYLKETONURICS: CONTAINS PHENYLALANINE. *AMOUNT IN DRY MIX.

 

Fat Free

Ten out of Ten times fat free means more sugar and remove fat.  Instant pudding usually says fat and sugar free.  Well there is no fat because the product is mostly corn starch and maltodextrin (sugars though not by definition.)  Sugar content is upped to make up for the change in taste due to lack of fat.


Another great example and one we use in our seminars is licorice
One of the most popular brands says right on the label “As always a low fat candy,”  no kidding….it is all sugar!

If the label has no sugar yet there are carbs in every serving and little or no fat and protein you can bet there is sugar, just not be definition.

If you are looking to curb that sweet tooth try a protein powder and make pudding.  We like the Beverly International Ultimate Muscle Protein for this.  Very low carb, sugar, and fat.  Yet high in protein.  Great in the evening as a snack!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Is this Your Missing Link Holding You Back?

 

 

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Via technology I got this yesterday from a client that moved out of state.  Last fall she lost 10 lbs. and 5% body fat.  (read more here.)

 “I read “Eat by Color” (I love it!) and used it as I grocery shopped last week. I’ve been running quite a bit and trying to squeeze in two days a week to focus on the exercises you taught Shannon and me. Any suggestions you ever have regarding a fitness plan/keeping myself on track are greatly appreciated” :)

I am sharing it as a blog because some of the info may be the Missing Links keeping you from reaching your goals.

Here is my response.

Goal

What do you want to accomplish?  Write it down.  Chapter 6 of “Eat by Color” has some great info on setting a goal and developing a plan to get you there.  Grad the book and flip to Chapter 6.  Get a pen and paper, or smart phone and Onenote.

Some tips;

One of the best things I have seen keep people on track is to find some type of event or contest.  Doing so means picking an actual date and makes it easy to say “I am going to do ____________ on ________________.”

In the last few months here are some goals my clients came up with OR I helped them develop.

1)     Mini triathlon on July ____________2012

2)    Be able to wear a bikini for 20th wedding anniversary on June _________2012

3)    5K on May ___________2012

4)    Figure Competition in May ________2012

5)    Lose two dress sizes by Mother’s Day 2012

6)    Hustle Up the Hancock February _______2012

7)    Using a pedometer I am going to take 10,000 or more steps everyday

Setting a goal is by far the best way I know to keep oneself on track.  It is also one of the hardes things to do.  Do it!  Write it down and share it.  Share it here.

Plan

Create a plan.  This is your instruction for how to reach your goal.  You know where you are going; now how are you going to get there?  “Eat by Color” provides a complete food plan AND teaches how to make your own plan.  Consider the food part done.  If you have questions message me.

Prepare

Nothing is easy.  If you are prepared things care manageable.  Take “Eat by Color” to the grocery store.  Awesome idea!  Why?  There is a grocery list in the book.  Buy most of what is on the list and you will be set for a week or two, depends on how many in your household and how much you buy. 

Make most of your meals or at least your snacks for the week.  Many have found Sunday’s to be a great day to do some meal prep.  I just saw a post by a friend on Facebook

“Coffee, preparing meals for the week, and off for a good walk outside :) Have a relaxing, Sunday FB!”

Execute

Time to start working your plan. 

Workout/Exercise

There are three great resistance training, cardio, and core programs in the back of “Eat by Color” pick one and do it for a month.  Switch every month and you are all set.  Since you are in warmer weather now, get a run in three days per week.  Two days per week done one of the programs in the back of the book.

Staying on track BONUS!

Find something you used to do and start doing it again.  For some reason once we are out of high school or college we stop playing games.  We are done with volleyball, basketball, or baseball.  Or anything else for that matter.  Pick your old sport back up.  Join a recreational league at the park.  Get in a sand volleyball league at a local bar, hey you can eat healthy at a bar.  When we play games and get exercise, they are never considered work, as in working out.  How about golf?  Racquetball?  Tennis (I had a client lose 80 lbs playing tennis!!!)

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Why Your Husband Loses Weight Faster and Easier than You

 

men-and-women-weight-loss

 

This scenario happens all too often.

Husband and wife join the gym.  I have watched this in my gym FitWorkz.  A husband and wife join the gym.  It is the first of the year, they decide as a couple working out is something they can do together.    Innocent enough of an activity, one that is going to benefit everyone, right? 

Unfortunately, this is usually how it goes.

“I hate you.  We joined the gym at the end of January it is barely March and look how much weight you have lost.  I have not lost a pound.   I hate you. ”

Husband, speechless, with a look of bewilderment says nothing.  He knows full well no matter what he says….you get the idea.

If I had a dollar for every time I have witnessed this situation from my front counter or club floor.  As a spectator, forget trainer or gym owner, it is pretty easy to see what is going on.

The wife scans in, hits the locker room, out of the locker room onto the precor, stairmaster or treadmill.  She spends an hour or so on two or three pieces of cardio equipment.

The husband scans in and makes a bee-line to the weight room.  He hits the free weights and maybe some hammer strength or similar pieces of equipment.

An hour later they reconvene at the front of the club and out the door they go.

Do you see why they get different results?  Look past the guy not hitting the locker room, not sure why but guys are less likely to use the locker room.

Both work hard, the wife may even work harder than the husband.  Both are in the gym for the same amount of time.  The difference, the wife spends all of her time doing cardio.  The husband all resistance training with weights and does no cardio.

After a few months guess who has lost inches?  Old hubby has dropped some pounds and inches.  Usually a pant size or two.  The wife is not so lucky, though it is not for trying.

I recently spoke to the Altrusa Club of DeKalb-Sycamore women’s group and was asked this question.  My answer, the difference above was pretty simple. 

“Train like your husband, boyfriend, brother or whoever.   They are losing weight faster and easier because they are training differently than you are.”  One cannot possibly do something different and expect the same results.

Now forget getting big and bulky.  I have worked with hundreds over the last decade, including men and women that want to get big and bulky.  It is not in the cards for most.  I have had one woman that was predisposed to gain a lot of muscle and she still could not get big and bulky.  She had the lean, sculpted, and toned look.  Guess what she trained like a guy, and looked like a fitness model.

Want to look toned and sculpted?

1)       It is 90% food…and Not a diet.  Get “Eat by Color.”

2)      Do some type of resistance training.  “Eat by Color” has three result producing resistance programs with full color pictures and explanations.

That is it.  Oh, as an added bonus you are going to give osteoporosis the one, two punch.  Resistance training strengthens bones.  Now, I am not a doctor and am NOT practicing medicine, but I have had a few women with osteoporosis see their bone density go up after started some basic weight training.  In two cases they were on medicine for bone density…never saw the density increase until adding weight training.  They saw a drop in dress size too.

Do not begin this or any exercise program with out first checking with your doctor and making sure you are healthy for exercise.

The training program:  You need to lift heavy things a few times per week 

Deadlift

Squat

Pullup, Assisted if necessary

Dip, Assisted if necessary

DB Shoulder Press

DB Row

Try 3 sets of 8-10 of each exercise.  Do this workout three times per week.

Cardio:  You do not need it but because most are going to insist they are different and must do it anyways here you go.

Walk for 1 minute

Job for 1 minute

Run for 1 minute

Repeat 6 times, and do this 3 times per week.
 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

 

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eat on the Go or the Road

 

People are dropping pounds with “Eat by Color.”  Joe has lost 20 lbs. since just after the New Year. From Elizabeth “Hi Ray, Thank you for checking in! I lost 2 lbs. so far, but 1-1/2″ from my butt and 1″ from my waistline.”  Sabrina shared she likes the simplicity of the program and meals.  Dana asked if “Eat by Color” would help a trucker that is trying to eat right.  Heck yeah it will.  This reminded me of when I worked for a living.  (Join the discussion and share your experience.)

 

 I was an engineer, sales engineer, and sales manager and this required travel to small town USA and as far as China.  A few times a month I went to Mississippi.  Chicago Midway to Jackson Mississippi, into a rent a car and south from the airport for two hours threw the pine belt to Hattiesburg.

My customer molded plastic for the appliance industry and some of your appliances have parts molded there.   I will never forget one of my first trips to Hattiesburg. I was going to be meeting with management; I dressed to impress…suit and wing tips.  I arrived and asked for the Operation Manager.  He came out, shook my hand, and said “Don’t dress like that.  You have everyone in the plant nervous.  Plus, its 96 degrees out.  Let’s walk the plant, you can meet the folks, and then go to lunch.  We got great barbeque down the road.”

I ditched the tie and jacket in his office then walked the plant.  We walked the plant, met some of the people, and left for lunch.  We headed down the road.  In minutes we pulled off at what looked like a gas station.  “We’re here.  You are going to love the barbeque.”  He said.

We went in.  There was a giant jar of pickles on a counter and a few tables.  Barbeque, hmmm….where are the grills…and where are the menus.  Apparently barbeque meant slow cooked/smoked pulled pork.  Giant pickles a side.  They did have canned pop,  no diet.  Eerily similar to Belushis bit in the Billy Goat episode of Saturday Night Live..”No fries, chips…NoCoke, Pepsi….”  Pickles were on my diet, so I had two.  I did not try the pulled pork and most definitely offended the Operations Manager.

That was 12 years ago.  Back then I would try and mold, pun intended, life around diet.  Today I know that does not work.  In “Eat by Color” I wrote “if you really want something have it, life is too short.”  Life is too short.  Live, experience life, and get back on track the next day or meal.

Dana reminded me what it used to be like on the road.  My experience traveling helped me write the sections on portable meals and snacks in “Eat by Color.”  Today with a little planning, knowledge, and effort you can make great food choices on the go.  Gas station convenience stores have great options, even a Subway connected to them.  Every fast food place now offers a grilled chicken salad.

Great choices on the go

Grilled chicken sandwich

Grilled chicken, fish, or steak salad

Mixed nuts

Peanuts

Protein bars

Single serving containers of Greek yogurt

String cheese

Beef or turkey jerky

Protein shakes

Of course pickles 

I scored brownie points later at the plant in Hattiesburg.  A few workers always called me Yankee.  One trip they were eating some type of hog brain meat loaf on white crackers.  They wanted to know if Yankee would partake.  Why not, I tried it, and was in.  Never did try the barbeque, a shame as it probably was incredible. 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

13 Year Olds Inspire Parents and Siblings

 

 

I own and operate a health club, FitWorkz and also a sports performance training center Athletic RepublicIn the two I have had the chance to work with hundreds, possibly thousands.  Most have used “Eat by Color” to lose weight or get in better shape.  A few dozen are Division One college or professional athletes in need of maximum recovery from workouts use a version of “Eat by Color”  to do so.

Then there are the club athletes that travel.  These athletes often play more than one sport and are on a travel team for a club.  Constantly on the go is the norm for them.   I remember the first club athlete I worked with.  She played volleyball for her high school and for a traveling club. 

I remember the call from her mom.

“Hi I need help my daughter is in high school and is going to play college volleyball.  I have no idea what she should be eating.”

I pushed the cynic in me back, and asked mom when they could come in for a meeting.  Mom and daughter stopped by a few days later.  When they walked in my first thought was yep that girl is going to play college volleyball.  She was every bit of 6’4”, only a sophomore.

I taught both how to BE PREPARED regardless of schedule, small meals, snacks, portable meals, and how to eat at any restaurant.  Even when her day looked like:  workout, school, school practice, then off to club she was prepared to make the best food decisions and had plenty of food and healthy snacks packed for the day.  Today this young lady plays Division I volleyball.

Recently I was contacted by some highly motivated parents putting a traveling baseball team together.   They asked if we could train the entire team in Athletic Republic and if I could help them with nutrition.   Yes and Yes. 

The 13U Sycamore Sultans train in Athletic Republic.  The entire team. Way cool!  More cool, they are not just training but using “Eat by Color” to maximize recovery from their workouts.  No dieting just a bunch of 13 year old baseball players making better food decisions.  The grind on athletes is brutal; it gets worse when not eating right.  These kids are eating right, and the combination of first class Athletic Republic training and “Eat by Color” nutrition will be something to watch on the ball field in the coming months.  The Sultans will be the team that does NOT hit the fast food place come tournament time. 

Taking things full circle (I take no credit for that line as I stole it from a group of Sultan’s parents), the Sultan’s have inspired their families.  Many of the families have joined FitWorkz and are exercising when the team is training.  I see the son go and train with his team, mom, dad and sister go exercise in Fitworkz.  Going a step further entire families are now making better food decisions with “Eat by Color.” 

Sultan’s parents recently shared the following:

“We as a family are now exercising.”

“My kid does not want to eat junk food anymore.”

“Some of us parents car pool to get the kids here.  I was shocked to hear the 13 year old boys talking about food and eating better to be a better athlete.  A couple of these kids used to be picky eaters.”

If a 13 year old travel baseball team can lead, inspire and set the example for their families, what can you do?  When are you going to do it?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *