Body for Life Recipes Part 1: Breakfast and Lunch

When looking for a healthy recipe, look for one that has healthy foods in it. Healthy foods are whole grains, lean meats, fruits and vegetables. If you see that the recipe does not call for a healthy ingredient, you can always substitute it for a healthier option. This can be done with oils. If the recipe calls for vegetable oil, a healthier substitute would be olive oil. Or if a baking recipe calls for shortening, a healthier substitute could be butter. Portions are also important in recipes. Knowing what a serving size is and what portions are in a recipe can help you to make the correct amount of food for the number of people that are eating.

Breakfast

• Apple Smoothie
• Breakfast Bagel Sandwich
• Breakfast Burrito
• Breakfast Casserole
• Breakfast Sandwich
• Breakfast Scramble
• Citrus-Lime Shake
• Eggs Florentine with Feta Cheese
• Fiesta Eggs
• French Toast
• Honey Almond Oatmeal
• Mini Ham and Cheese Frittatas
• Power Oatmeal
• Protein Pancake
• Pumpkin Oatmeal
• Spinach, Mushroom, and Pepper Omelet
• Turkey Bacon, Egg ‘n’ Tomato Scramble
• Turkey Bacon Melt
• Vegetable and Sausage Frittata

Lunch

• Black Bean Avocado Chicken Salad

Another Source of Lean Protein

Body for Life emphasizes eating a portion of protein with every meal. Whey protein is a good high protein, low carbohydrate source. Whey protein has many different amino acids. Our body uses amino acids to build, repair, and maintain different tissues in the body. The skin, bones and muscles are some of the main tissues that use amino acids. Whey protein amino acids are part of muscle protein. It can help to keep the glycogen stored and also help the amount of protein that is used during exercise to be reduced.

After you exercise, you will want to eat a meal that is balanced with carbohydrates, fats, and protein. Athletes especially need protein after an event to help their muscles grow and get stronger. A great way to get the added protein is to drink a whey protein isolate supplement. Whey protein builds lean muscle. Lean muscles burn more calories when a person is considered resting. Resting is when a person is sitting and not exercising or sleeping. Chloride has been added to whey protein isolates because of its effect on the cells in the body. Whey protein isolate is easy to digest compared to soy based supplements because it is diary based. An isolate also contains 90% pure protein and less fat and carbohydrates than concentrates. You can also find protein in lean meats, fish, eggs, bean, and nuts.

The body uses amino acids to restore itself after a difficult workout. Whey protein is a good supplement that will add protein and amino acids to the diet. The amino acids that are in whey protein will quickly move through the digestive systems, thus creating a rise in amino acids in the blood and encourage the creation of protein and muscle.

Whey protein is naturally found in milk. There is more pure protein in whey protein than other protein concentrations. Whey protein comes from the process of turning milk into cheese. During this process, the whey is separated from the other ingredients. Taking whey protein isolate after you exercise can help you to create lean muscle.