Tag: Fitness Articles

By: Greg Marshall

Excerpt from his book: Body Fit

When working with proteins, you should always have Incomplete Proteins in your diet. “Incomplete Proteins are proteins from plants and legumes such as beans, rice, tofu, and certain vegetables.

These provide lower amounts of proteins per gram and should be combined together in order to provide a meal higher in protein, such as rice and beans.

Incomplete proteins are also higher in carbohydrate content than complete proteins. Vegetarian and vegan diets typically consist of these proteins.”

By: Tamara Watt

1 scoop Max Lean pro (vanilla)
1/3 cup old fashioned oats
½ cup Better’n Peanut Butter (found in the organic section of Kroger’s)

Microwave peanut butter for about 30 seconds to soften. Mix in the Lean Pro. You can microwave the PB/Lean Pro mix a little more (about 15 seconds) to reach a smooth consistency. Do not over microwave. Do not cook the oats. Fold in the oats and drop tablespoons full onto wax paper. Refrigerate for approximately a half hour. You can adjust recipe depending on how many cookies you want. This recipe will make approximately 6 cookies.

By: Tamara Watt

Directions: Description: High Protein, Italian inspired baked cheese omelette.
• 5 egg whites
• 1/2 cup evaporated skim milk
• 1/2 cup low fat cottage cheese
• 1 cup spinach
• 1/2 cup grated Parmesan cheese
• 1/8 teaspoon pepper
• 1 tablespoon Italian parsley (optional)
Preheat oven to 350 degrees. Coat a 9-inch cake pan with olive oil cooking spray. Place all the ingredients in a food processor or blender. Mix till smooth. Pour into the prepared pan and bake for 30 to 35 minutes or until mixture is set. Sprinkle with parsley. Serve warm.

By: Tamara Watt



Layer the following:


1/2 cup of cooked quinoa

1 cup of Plain Greek yogurt (Choboni, Fage, Kirkland or Okidos)

1 small Green Apple Chopped + Organic cinnamon and Stuvia to taste.


This Incredibly Satisfying and Figure Friendly Breakfast packs a “Nutrition Punch” for long lasting energy and Satiety when you need in most in the Morning

By: Tamara Watt



2 scoops of Max Lean Protein (Vanilla)

1- 1 1/2 cups of Ice Cold Water

¼ Frozen Unsweetened Mango

1/4 cup Frozen Unsweetened Blueberries

1 Tbsp. of Coconut Oil

Add in 4-5 ice Cubes for additional thickness

By: Tamara Watt




2 scoops of Max Lean Vanilla Protein

1- 1 1/2 cups of pure water or CC milk (calorie control)

1/2-1 cup frozen unsweetened peaches.

1/2 tsp. almond extract (Watkins)

1/2 tsp. Fresh Ground cinnamon

Add 4-5 ice cubes for extra thickness and incredible taste

Blend well in a high speed blender for 1 Minute and top with 2 tbsp. of Fat Free Cool Whip! YUMMY

Perfect to take with you to your BBQ event or an outing. Make it fun and stick with your goals, Remember there your Goals!!!

By: Tamara Watt


*Heavenly Pumpkin-Pie-Milkshake*


You will need:

  • 2 scoops of Low Carb Vanilla Protein (blend or whey isolate)
  • 1 cup unsweetened almond milk (low sugar)
  • ½ cup pumpkin puree (look for 100% pure Libby’s)
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • 1 packet stevia
  • 4-5 ice cubes




*Place ingredients in blender and mix to desired consistency. You can also freeze in a tall glass for 15-30 minutes, and top with 2 tbsp. of fat free cool whip and a dash of nutmeg*.

By: Tamara Watt

Bored with eating chicken and rice everyday?  Well there is no reason that you should suffer through eating exactly the same foods everyday.  Below is a list of the Best Tasting Results oriented clean foods.  Feel free to sub these in and out of your clean eating plan as you would like.



Boneless, Skinless Chicken Breast

Tuna (water packed)

Fish (salmon) – 1-2 times per week

White Fish (orange roughy, tilapia, seabass, halibut)



Extra Lean Ground Beef or Ground Round (92-96%)




Protein Powder ( Whey, caesin or egg white)

Egg Whites or Eggs

Egg substitute

Ribeye Steaks or Roast

Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)

Top Sirloin (aka Sirloin Top Butt)

Beef Tenderloin (aka Filet, Filet Mignon)

Top Loin (NY Strip Steak)

Flank Steak (Sir Fry, Fajita)

Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)

Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Low-fat cottage cheese

Low Carb Yogurt

Fat Free Cheese




Oatmeal (Old Fashioned or Quick Oats)

Sweet Potatoes


Beans (pinto, black, kidney)

Oat Bran Cereal

Rye Cereal

Brown Rice / mulit gain rice

Farina (Cream of Wheat)

Multigrain Hot Cereal

Rice (white, jasmine, basmati, Arborio, wild)  **limited

Potatoes (red, baking, new)

Low Carb Tortillas



FIBROUS CARBS -These can be eaten in unlimited quantities on most eating programs

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)



String Beans


Bell Peppers

Brussels Sprouts






Green or Red Pepper

Green beans










bananas  *in moderation and not recommended in a contest diet











HEALTHY FATS **only in single serving sizes (balance)

Natural Style Peanut Butter

Olive Oil or Safflower Oil

Nuts (peanuts, almonds

Flaxseed Oil

Fish oil




Diet Soda

Crystal Light

Fat Free Mayonnaise

Reduced Sodium Soy Sauce

Reduced Sodium Teriyaki Sauce

Balsamic Vinegar


Hot Peppers and Hot Sauce

Chili powder

Mrs. Dash

Steak Sauce

Sugar Free Maple Syrup

Chili Paste


Extracts (vanilla, almond, etc )

Low Sodium beef or chicken broth

Plain or reduced sodium tomatoes sauce, puree, paste)

By: Tamara Watt




½ cup egg whites
1 whole egg
2 scoops of “vanilla” Max Lean Protein
Additional vanilla extract to taste & Organic ground Cinnamon to taste

Add enough water to make a cake like batter consistency (1/8 cup)

blend all ingredients together in a blender. Spray a non-stick skillet with cooking spray and heat to medium heat. Pour the mixture into your skillet and cook as you would thin pancakes – one crepe at a time. Serve as is or with one serving of Sugar Free Syrup (Walden’s).

try rolling them up and top with a dash of cinnamon, one serving of sugar free syrup or ¼ cup mashed raspberries or strawberries and 2 tbsp. of fat free cool whip!!

By: Tamara Watt


3 home-made, natural and delicious fat-burning salad dressing recipes for a Healthy Fit Physique”

Sweet & Creamy Avocado Maple Dressing

Ingredients: (2 tbsp. is one serving)

1 avocado
1/4 cup Organic Greek Yogurt
1 tbsp. maple syrup
1 tbsp. apple cider vinegar
Juice of 1 lime
Salt and pepper (to taste)
Directions:  Combine all ingredients in a food processor or blender and blend until creamy.

Tasty Green Onion and Cilantro Dressing

Ingredients: (2 tbsp. is one serving)

1/4 cup white wine vinegar
1/4 cup fresh lime juice
1 cup extra virgin olive oil
1/2 teaspoon mustard
1 cup of diced green onion
1/2 cup of cilantro
Salt and pepper (to taste)

Directions:  Combine all ingredients in a bowl and stir until well combined.

Fresh and Light Raspberry Vinaigrette

Ingredients: (2 tbsp. is one serving)

1/4 cup apple cider vinegar
1 tsp. sea salt
2 tbsp. 100% Pure honey
3 tbsp. water
1/2 cup of raspberries (fresh or unsweetened frozen)
1/2 cup extra virgin olive oil

Directions:  Blend all ingredients in a blender on low until well combined.

By swapping out what’s in your refrigerator for these simple, quick and healthy salad dressings you will educate yourself and reap the benefits of your efforts and hard work.  Here’s to keeping you Fit and Inspired!