read this from Nutri-Sups' facebook page and fell in love.
i respect people who work hard and make sacrifices.
i dont respect people who put those people down just because they haven't
got an ounce of willpower or strength that these guys and gals do.
our dinner last night:
(wish i got a photo!)
(wish i got a photo!)
CHEESE STUFFED CHICKEN
Have a protein-packed dinner with this complete clean meal!
- Nonstick cooking spray
- 4 oz skinless chicken breast
- 1 light Laughing Cow Swiss Cheese wedge
- 1/4 cup low-fat, low-sodium cottage cheese
- 1/3 cup diced tomato
- 2 tbsp fresh rosemary
- 2 tbsp oat bran (I used breadcrumbs)
- 1 cup chopped broccoli
- 1 cup chopped cauliflower
- 1 tbsp olive oil
- 2 cloves garlic fresh, chopped
- 1 4-oz sweet potato
- Preheat oven to 350°F. Spray a large baking dish with nonstick cooking spray.
- Split chicken breast in half and set on baking dish.
- In a small mixing bowl, mash together the cheese wedge with cottage cheese. Add tomatoes and rosemary. Mix well.
- Stuff the cheese mixture into one side of the chicken and use the other half breast to top it. Dust the top with oat bran.
- In another bowl, toss together broccoli and cauliflower with oil and garlic. Place on the baking dish beside chicken.
- Bake chicken and vegetables for about 25 to 30 minutes.
- Meanwhile, wash and poke a few holes in the potato with a fork. Microwave for about 8 minutes (turning after 4 minutes).
- Plate the chicken breast, vegetables and sweet potatoes. Serve.
Nutrients per serving:Calories: 530, Total Fats: 19 g, Saturated Fats: 4 g, Trans Fat: 0 g, Cholesterol: 80 mg, Sodium: 490 mg, Total Carbohydrates: 52 g, Dietary Fiber: 13 g, Sugars: 12 g, Protein: 45g, Iron: 4 mg
click on the photo for the recipe link :)
NEW Personal Record for me!!!!!!!! :D:D:D:D
deadlifts... i went from 35kg, to 40 and on Monday moved to 50 kg :D:D:D (more than my body weight ;))
I AM STOKED. my hamstrings aren't as happy as i am though lol
workout on Monday was:
21 push press
15 push press
9 push press
BENEFITS OF NAPPING
Take a Nap: Your Body On...A Nap
Nothing can boost energy—and brainpower—like a midday snooze. Behold, the health benefits of a nap
As you nod off...
Drowsiness is brought on by a sleep-promoting chemical called adenosine, which builds up in your body throughout the day. If you skip shut-eye at night, a high level of adenosine can leave you feeling desperate for a nap.
Your brain pumps out GABA, a neurotransmitter that lets your head's sleep-wake center know it's sleepy time. GABA also helps deactivate much of the brain stem, which controls muscle movement. That's why when you dream about, say, playing tennis, you don't swing your arm.
If you're super-exhausted, your brain might shut down before your body is fully relaxed, leading to involuntary muscle contractions (those arm or leg jerks).
In the first five minutes...
Your brain isn't conscious, but your senses are still online. A sharp noise or a poke would rouse you.
As your blood pressure and heart rate slow down, your eyes stop moving behind your lids and will remain sluggish for the rest of your snooze.
In the next 20 minutes...
The accumulation of adenosine in your body breaks down. At the same time, your adrenal glands are readying a stash of cortisol to help you feel more alert when you wake up.
Your immune system—thrown out of whack by fatigue—begins to reset itself back to normal.
In the last five minutes...
Most naps don't go into deeper stages of sleep, but if you're seriously drained, you might enter rapid eye movement (REM). Snapping out of REM is harder and can leave you groggy. If you arise from a 30-minute nap and still feel wiped out, you need solid Z's. Catnaps can't fix real sleep deprivation.
Beep-beep-beep! Your alarm blares and, in a split second, your brain releases a torrent of chemicals that turn off its sleep center and jump-start your body. Your rested, awakened brain cells are now more capable and active. And, thanks partly to low adenosine levels, you feel refreshed.
True or False: Antidepressants are the only effective treatment for depression.
ExplanationThere are many effective treatments for depression, and antidepressant medications are just one of them. Because depression is so different among individuals, the methods used to treat depression also vary in effectiveness from person to person. For example, some studies show that exercise is just as effective as antidepressants in treating certain cases of depression. For other people, talk therapy alone is enough to put depression at bay. Your doctor will work with you to find the best treatment plan for your needs.
Why should milk be stored in opaque (non-clear) containers?
- Light makes it spoil faster
- Light destroys nutrients in the milk
- Light can cause the milk to heat up
- Opaque containers stay cool longer
- All of the above
ExplanationMilk is (or should be) stored in opaque plastic or cardboard containers, not clear glass, because light can destroy nutrients in the milk. Ultraviolet light, including sunlight, can quickly destroy riboflavin, a nutrient found in milk, for example.
How many types of Omega-3 fatty acids are there?
ExplanationThere are three different types of omega-3's (ALA, DHA and EPA), which can each be found in specific types of foods.
True or False: Carbohydrates are the only source of energy used by the brain.
ExplanationCarbohydrates are necessary for the regulation of nerve tissue and are the ONLY source of energy for the brain.
have a great day everyone!!! :):):)