Recipe Day - Roasted Red Pepper Chicken and Avocado Salad

Looking for a cool salad to fill you up this summer? Here's a delicious recipe from our partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad


1 medium ripe avocado, peeled, pitted and sliced

1 tsp. lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups shredded cooked chicken

1 medium tomato, cut into wedges

1 small cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Directions:


Toss avocados with lemon juice in large salad bowl.

Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

Add dressing; toss to coat.

Sprinkle with parmesan cheese.

Serve immediately.

Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here: http://rialtowellness.getprograde.com/prograderecipebook.html


PS - If you've been on the lookout for simple and nutritious meals then look no further than

http://rialtowellness.getprograde.com/prograderecipebook.html

Supermarket Secrets: 4 Very Unusual Metabolism Boosters

The last time you went to the supermarket you probably didn't realize these 4 metabolism boosters even existed.

Well, you knew they existed, but you didn't know they could send your metabolism soaring!

One of them people drink everyday.

One of them is really, really hot.

One you could put on toast - not that we recommend that.

The other, well, it's becoming wildly popular.

Discover all 4 for yourself right here:


Supermarket Slimming Secrets <== Click it now


Here's to your Health & Wellness!


Supermarket Slimming Secrets<== Click it now

Simple and Healthy Chicken Pizza

Eating healthy does NOT mean bland and boring food. They say the proof is in the pudding. Well, I don't have a recipe for pudding today, but how about one for pizza?!

http://rialtowellness.getprograde.com/healthy-chicken-pizza.html


PS - This mouthwatering "Healthy Chicken Pizza" is just ONE of the 197 Healthy and Delicious Recipes my partners over at Prograde Nutrition have compiled.

http://rialtowellness.getprograde.com/prograderecipebook.html

Multi-Vitamins For FREE!!

Whew! It's always a little crazy here at Rialto Wellness the week after Thanksgiving. Everyone wants to get back on track after taking a few liberties during the Holiday weekend ;-)

So today we don't have very much time to write to you - at all. But as a proud Prograde Nutrition partner we had to let you know that their Whole Foods based multi - VGF 25 + -is now available on a trial basis.

Yes, it's made from 25 veggies, greens and fruits. Hence the name, VGF!

It contains 7 nutrient classes:

Enzymes
Phytonutrients
Amino Acids
Essential Fatty Acids
Micro AND Macro Vitamins and Minerals

Again, what's really cool is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
http://rialtowellness.getprograde.com/vgf25-free-trial.html

Ok, gotta run. Talk to you soon.

PS - You can see all the natural ingredients they use to make VGF 25+ by clicking here!

Recipe Day!! - Breakfast & Lunch!

Cheese Pancakes (yum!)

4 pancakes

Makes 8 pancakes total.

Ingredients:

¼ cup flour

1 cup 2% cottage cheese

1 cup egg substitute

2 Tsp. canola oil

2 cups mixed berries - divided

Instructions:

Mix up and pour onto griddle to cook. Top each serving with 1 cup of mixed berries. May be sweetened with 1 tablespoon agave syrup.

Wicked Good Chicken Salad (great name!)

(Makes 3, protein wraps)

Ingredients:

1 Can of All White Meat Chicken In Water (12oz)

½ Avocado Diced

½ Tomato Diced

2 Tbsp Diced Onion

1 clove of Garlic, Diced

1 Tbsp Mustard

Fresh Cracked Black Pepper, to taste

Green Leaf Lettuce (optional)

Instructions:

Open and Drain Chicken. Rinse Chicken under water to help remove salt. Add all ingredients into mixing bowl and mix until all ingredients are blended together. Wrap the chicken salad in the lettuce, low carb wrap, or small pita. Balance with a side salad and a piece of fruit. Eat and enjoy a healthy lunch or dinner.

Breakfast - Why It's The Most Important Meal

Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders.

Breakfast for Losing Fat - If you want to lose fat, you should start your plan at dinner, not at breakfast! For example, do not eat a meager bowl of Special K for your "breakfast." You'll get too hungry later in the day and crave sweets.

A bigger breakfast (cereal + toast + peanut butter) can prevent afternoon or evening cookie-binges. An adequate (500 to 700 calorie) breakfast provides enough energy for you to enjoy your exercise, as opposed to dragging yourself through an afternoon workout that feels like punishment. If you are trying to lose fat, you should target at least 500 to 700 calories for breakfast; this should leave you feeling adequately fed. To prove the benefits of eating such a big breakfast, try this experiment:

1. Using food labels to calculate calories, boost your standard breakfast to at least 500 calories. For example, add to your english muffin (150 calories): 1 tablespoon peanut butter (100 cal.), 8 oz. orange juice (100 cal.) and a yogurt (150 cal). Total: 500 calories.

2. Observe what happens to your day's food intake when you eat a full breakfast vs. a skimpy "diet breakfast." The 500+ calorie breakfast allows you to successfully eat less at night and create the calorie deficit needed to lose fat.

Remember: You want to fuel by day and lose fat by night. Successful "dieters" lose fat while they are sleeping; they wake up ready for another nice breakfast that fuels them for another high-energy day.

If you exercise first thing in the morning, you may not want a big pre-exercise breakfast; too much food can feel heavy and uncomfortable. However, you can likely tolerate half a breakfast, such as half a bagel, a slice of toast, or a banana before your workout. Just 100 to 300 calories can put a little carbohydrate into your system, boost your blood sugar so that you are running on fuel, not fumes, and enhance your performance.

You'll likely discover this small pre-exercise meal adds endurance and enthusiasm to your workout. In a research study, athletes who ate breakfast were able to exercise for 137 minutes as compared to only 109 minutes when they skipped this pre-exercise fuel.

Breakfast for the Noon-time, Afternoon and Evening Exerciser

A hearty breakfast is important for people who exercise later in the day. It not only tames hunger but also provides the fuel needed for hard workouts.

Research has shown that athletes who ate breakfast, then four hours later enjoyed an energy bar five minutes before a noontime workout were able to exercise 20% harder at the end of the hourlong exercise test compared to when they ate no breakfast and no pre-exercise snack. (They worked 10 percent harder with only the snack.)

Breakfast works! Breakfast + a pre-exercise snack works even better!

What's for Breakfast?

One of the simplest breakfasts of champions is a wholesome cereal with soy/organic milk, fruit and orange juice. This provides not only carbohydrates to fuel the muscles, but also protein (from the milk) to build strong muscles, and numerous other vitamins and minerals such as calcium, potassium, vitamin C, iron (if you choose enriched breakfast cereals) and fiber (if you choose bran cereals).

The Bottom Line

Breakfast works wonders for improving the quality of your health. That is, eating breakfast results in less "junk food" later in the day. Breakfast also enhances weight control, sports performance, daily energy levels and future health.

Sample Grab-and-go Sports Breakfasts

• Craver (Almond, Peanut Butter or Spurlina) Bar


• Small bran muffin plus a sugar free yogurt and a packet of Splenda


• Peanut butter-banana-honey sandwich (add cottage cheese or some type of protein)


• Pita with one to two slices of lowfat cheese plus a large apple


• Baggie of lowfat granola with a handful of raisins (preceded by 8 oz. soy/organic milk before you dash out the door)

Eat Right Flash!

These nutrition and fitness flashes from Self magazine are meant to keep you reaching for your goals while giving you a boost about all the things you are doing right!

1) Number crunching - There is more to weight loss than calculating your calories, recent studies show. Women who added apples or pears to their daily nutrition lost more pounds than those who added oat cookies, even though all three are about 200 calories, a study in the journal Appetite shows. Fruit has fewer calories per bite, so women munched on larger servings. This may have helped them eat less during the day.

2) Full factor - Spoon yogurt, don't sip it and you'll feel more satisfied, according to a study in the International Journal of Obesity. Thicker liquid-based foods are more satiating than their watery counterparts. So, opt for choices like low-fat Greek yogurt, which is more solid than most types.

3) Appetite turnoff - Feasting in front of the TV can lead to overeating after the credits roll, a study from the University of Birmingham in England shows. People who chewed and viewed during the day took in more calories than those who didn't, although all had identical lunches. Distracted diners may not recall how much they munched, making them likely to eat extra later.

4) Lookin' good! - A healthy nutrition plan could aid your eyes. People with the lowest amounts of antioxidants in their bloodstream were more prone to retinal deterioration, which can dull vision, an analysis of more than 4,000 people in the Archives of Opthalmology reports. A sight-saving salad with vitamin C from oranges, lutein from dark leafy greens and vitamin E from sunflower seeds is a great start.