If you've ever wanted a chiseled six-pack or a flat, defined set of abs, you HAVE to be focusing on the rectus abdominis.
To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist.
With a little tweaking and artful construction, Chipotle can actually be an extremely well-balanced, belly-friendly, protein-packed powerhouse. 1180 calories, 53 grams of fat, 20 grams of saturated fat, 2400 mg of sodium. The burrito above – fairly normal by Chipotle standards – is a nutritional, caloric catastrophe that WILL inflate your belly. If you absolutely need to eat your Mexican in handheld form, always go with the hard corn tacos.
All of this helps control blood sugar, which reduces the risk of fat storage, and increases the bulk of the meal, producing a sustained feeling of fullness without extra damage. Chipotle’s entire salsa lineup packs BIG flavor for very few calories, with the corn salsa topping out at 80 calories.
You’ll save 65 calories, 12 g of carbs, 2 g of sugar, and 180 mg of sodium over corn salsa.
You’ll save 5 g of carbs, 2 g of sugar, and 280 mg of sodium over red tomatilla salsa. Nutritionally, the chicken, steak, barbacoa, and carnitas pack between 170-190 calories and 24-32 grams of protein.
Carnitas offer the added benefit of selenium, a hard-to-find antioxidant mineral that helps regulate the thyroid. Using these tips you can cut your calories, fat, and sodium in half, saturated fat by 75%, and transform the goliath burrito above into the normal-sized supermeal below. For a complete chart of the calories, fat, and nutrition info in every Chipotle ingredient, as well as Lean It UP’s recommended picks, please see below. The teen years are second only to pregnancy and lactation for high nutrient requirements.  The best way to ensure you are getting all of these nutrients is to eat a diverse diet high in different coloured fruits and vegetables, whole grains (such as brown rice, quinoa, barley, and millet), legumes and beans, lean meats (or alternatives) and low fat dairy (or alternatives).
Below are two charts on micronutrient (vitamins and minerals) and macronutrient (protein, carbohydrate, fats, water) nutritional needs.  Values given are daily requirements. Remember: these reference values are for normal, apparently healthy individuals eating a mixed North American diet.
If you are concerned you are not getting enough nutrients in your diet consider a high quality multivitamin-mineral supplement to meet your needs.  It is better to take a supplement to meet your needs than to deprive your body of the building blocks it needs to grow and maintain health through your teens and beyond. To compare calories, fat grams and nutrients view the chart below the Nutrition Facts labels.
Take note that the nutrition chart below compares calories in LOW FAT chocolate milk rather than nonfat which is naturally lower in fat grams and calories.
In our research over the years we've noted that dairy foods which are lower in fat contain higher amounts of calcium values.


While too much fat in the daily diet can result in excess body fat, it's a vital element of all healthy diets. Reduced fat dairy products are recommended at the highest level - in the American Food Guidelines. The nutrition chart also demonstrates that different brands of products contain different calories depending upon the methods used for processing as well as the ingredients incorporated into the final product. Hi, my name is Cassey Ho and I'm a Pilates Instructor, healthy foodie freak, and the designer of oGorgeous Yoga Bags.
Photo via tosinkwiththeshipyesterday I became one step closer to becoming an official Pop Pilates instructor! Photo via motoko13#PIIT28 #PIITday70 today’s #piitstagram is to post an area of your body that your most proud of. Photo via peacechikflowerOk, I slept in today and didn’t get in a workout before work, BUT I did the day 1 in my lunch cause I’m a rockstar. Photoset via fitgirlplatanoHere’s my August game plan, in addition to the fitkinibodychallenge.
SO, picking up where we left off, let’s talk about what’s on just about everyone’s minds… FAT. One of the most important things to educate yourself on about fat are what kinds of fat are GOOD for you and should be consumed regularly, and what kinds are bad and should be avoided.  Not all fats are created equal, far from it actually.
BAD fats from hydrogenated oils (don’t be fooled by the ‘vegetable’ tag) and trans fats (mutated fat molecules, caused by processing or heating for long periods of time) raise your body’s “BAD” cholesterol (aka ‘LDL’) and triglycerides, and lower your “GOOD” cholesterol (aka ‘HDL’). Essential Fatty Acids (EFAs) are not naturally occurring in the body and need to be acquired from an external food source. Omega-6 fatty acids are found in abundance in a typical Western diet, found in high quantities in seed and vegetable oils. Consuming healthy fats turns off your fat-storing genes and turns ON your FAT-BURNING genes!
I USE A 4X6 FILE CARD, EACH CARD IS FOLDED IN HALF GIVING ME FOUR DAYS PER CARD (FRONT AND BACK).
If you’re uninformed, undisciplined, and let the inner American take over it can quickly turn into a dietetic nightmare, with colossal burritos effortlessly breaking the 1,200 calorie barrier.
Unlike Subway, whose meat is loaded with fillers, bulking agents, preservatives, etc, Chipotle’s food is pure and natural, sometimes organic, and made without artificial ingredients, additives, or preservatives.
Chicken and steak have less sodium, but all-in-all the meat options pack similar nutritional profiles. Feel free to stick to your favorite choice of protein without hesitation. You can also take advantage of Chipotle’s nutrition calculator to easily compute the nutritional profile of your favorite go-to meal.
An individual may have individual physiological, health, or lifestyle characteristics that may require different intakes of specific nutrients.


The human body requires it for optimum health - for protecting our vital organs through padding, for adding luster to our hair and for nail health. To avoid the endless pages I could share with you on the topic, let’s just simplify some simple, but important facts.
The goal to a healthy diet is to eliminate all trans and hydrogenated fats and eat the proper ratio of good fats.
These types of fats impair insulin receptors in the cells, decreasing energy use and slowing your metabolism. By the time food is processed to a ‘fat-free’ state most of the nutritional content has been depleted and stripped of its ability to be useful by your body. They are essential for healthy cell membranes and in aiding the transport of ‘fat soluble’ vitamins A, D, E and K.
These fats should be consumed in moderation because it has been found that diets higher in omega-6s compared to omega-3s put people at greater risk for heart disease, cancer and autoimmune disease. Each recommended serving size based on the information of the Nutrition Fact label is one cup - or eight fluid ounces.
Because of their altered shape trans fats commonly found in processed foods, pack together more tightly in the cell membrane, decreasing the permeability of the cell walls and causing them to become rigid.
Grass-fed and organic foods high in saturated fats like red meat, coconut and butter have been a key component of a healthy diet for thousands of years, but not unlike cholesterol, have gotten a bad rep. The two best Omega-3s are EPA and DHA found in fish oils, wild meats, and organic grass-fed beef.
Most of its bad rep comes from being found in abundance where your arteries are damaged and hardened. THUS KEEPINGA  A RUNNING LOG AND SUBTOTALING THE CALORIES, FAT & PROTEIN AS I CONSUME THEM. Other sources of omega-3s are chicken, eggs, butter, avocado, flax seed oil, and nuts (note: *peanuts are NOT nuts). More often than not we are deficient in omega-3 and should use a daily high quality omega-3 supplement (in capsule or liquid form) in addition to a healthy diet. The concentration of cholesterol in these trouble areas exists to help repair the damaged tissue from plaque build-up.



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