PB and J Protein Shake
April 13, 2010 by Brooke Griffin
Filed under Featured, Nutrition, Recipes
PB & J Protein Shake
Fitness Model Brooke Griffin appears in Maxim
March 30, 2010 by Brooke Griffin
Filed under Events, Featured
Fitness Model Brooke Griffin appears in Maxim
Brooke Griffin, fitness expert, fitness model, and author is featured on Maxim Online. Brooke worked with renown photographer Sarah lyons and make-up artist Alison Penn on location in Scottsdale, Arizona. Check out the full feature at Brooke Griffin on Maxim.
Lactic Acid/Lactate Can Help you to Become a Lean, Mean, Fat-burning Machine!!
March 30, 2010 by Brooke Griffin
Filed under Featured, Fitness
Lactic Acid/Lactate Can Help you to Become a Lean, Mean, Fat-burning Machine!!
by Jheri Turnley, B.S., HFSLactic Acid/Lactate Can Help you to Become a Lean, Mean, Fat-burning Machine!!
by Jheri Turnley, B.S., HFS
Over the years, research has proved that the soreness people experience after intense exercise is no longer as a result of the accumulation of lactate but from the tiny muscle tears that are the end product of such exercises (1, 2). The truth lies in the fact that lactate is a pure, condensed form of fuel that your body is not able to process as quickly as it is produced to use for the task at hand. As soon as you rest from any form of exercise, your body starts to feed this high-octane fuel to your organs and muscles, which gain from its rich ingredients. The health benefits from lactate production are substantial. First, your body uses extra calories for many hours after you stop exercising just to process the amount produced. This phenomenon is part of what is commonly referred to as EPOC (excess post-oxygen consumption).
Second, once absorbed, lactate acts to firm up your muscles and increase your aerobic capacity. After subsequent workouts sessions, your body becomes more efficient at processing this excess fuel and as a result, you gain more athletic stamina and a higher metabolic rate. In addition, your heart and lungs are then able to send more oxygen through your veins to get rid of fat, which requires a large amount to be burned as fuel.
Lastly, the degree of burn in your muscles is directly correlated to the proper hormone response for increased muscle building and fat burning. What many people are unaware of is that lactic acid/lactate acts like a hormone and may actually cause/contribute to the release of HGH and testosterone (3, 4). So, in essence, lactic acid or lactate, should no longer be considered the “foe” of intense exercise. It should be considered a by-product or “friend” of exercise that helps you to become a “lean, mean, fat-burning machine!”
References:1. Hill, A. Long, N. Muscular exercise, lactic acid, and the supply and utilization of oxygen. Monatsschrift Kinderheilkunde. 24(1): 43-51, 1925.
2. Gaesser, G. & Brooks, G. Metabolic bases of excess post-exercise oxygen consumption: a review. Med. & Sci. in Sports & Ex. 16(1): 29-43, 1984.
3. Turner, M., Howley, E., Tanaka, Ashraf, M., Bassett, D. & Keefer, D. Effect of graded epinephrine infusion on blood lactate response to exercise. J. of Appl. Physiol. 79(4): 1206-1211, 1995.
4. Lin, H., Wang, S., Wang, R. & Wang, P. Simulatory effect of lactate on testosterone production by rat Leydig cells. J. of Cell. Biochem. 83(1): 147-154, 2001.
Guilt-Free Pasta Primavera
March 30, 2010 by Brooke Griffin
Filed under Featured, Nutrition, Recipes
Guilt-Free Pasta Primavera
This dish reminds me of Spring, the fresh vegetables and pasta pair perfectly with the Parmesan sauce. Best of all this dish has half the fat and calories as other other creamy pasta primavera dishes and you get a ton of fiber and protein in each serving.- 3 cups whole wheat penne pasta, uncooked
- 2 Tbsp. Light Italian Reduced Fat dressing (I use Kraft)
- 1 1/2 lb. boneless skinless chicken breasts, cut into 1- inch chunks
- 2 zucchini, cut into chunks
- 1 1/2 cups cut-up fresh asparagus
- 1 red pepper, chopped
- 1 cup fat-free reduced-sodium chicken broth
- 4 oz. (1/2 of 8oz. package) Neufchatel cheese, 1/3 less fat than cream cheese, cubed
- 1/4 cup 100% reduced-fat grated Parmesan cheese
- Cook pasta as directed on package
- Meanwhile, heat dressing in a large skillet on medium heat, add chicken and vegetables, cook 10-12 minutes or until chicken is cooked through, stirring frequently.
- Add broth and Neufchatel cheese, cook 1 minute or until cheese is melted, stirring constantly.
- Add Parmesan cheese and mix well.
- Drain pasta and return to pot. Add chicken and vegetable mixture, toss lightly. Cook 1 minute or until heated through (sauce will thicken upon standing).
This recipe was modified by Kraft Kitchens and picture is also Kraft Kitchens.
Healthy Taco Soup
March 18, 2010 by Brooke Griffin
Filed under Featured
Healthy Taco Soup
Healthy Taco Soup
Healthy Taco Soup Recipe
Prep Time: 5 minutes, Cook Time: 10 mintues, Servings: 5-6
- 1 can Low sodium black beans (drained and rinsed)
- 1 can hot and spicy chili beans
- 1 can low sodium pinto beans
- 1 lb. lean ground beef
- 1 chopped onion
- 1 small can green chilies
- 1/2 cup jalapenos
- 1 can whole kernel corn
- 3 can diced tomatoes with green chilies
- 1 can diced tomatoes Italian seasoning
- 1 packet taco seasoning mix
- 1 packet ranch dressing mix
- In a medium skillet brown ground beef with chopped onion. Drain and set aside.
- In a large pot mix diced tomatoes, green chillies, and corn.
- Next, add ground beef and onions and black beans, chili beans, and pinto beans.
- Lastly, add in taco mix, ranch mix, and jalapenos and simmer on medium heat for 5-7 minutes.
- Serve hot and enjoy! Optional toppings include reduced fat sour cream and 2% Mexican cheese!
Calories: 280, Fat: 10.5g, Carbohydrates: 33g, Fiber: 12g, Sugars: 2g
If you like this healthy taco soup recipe follow Brooke on Twitter for more recipes!
Protein Java Freeze
March 10, 2010 by Brooke Griffin
Filed under Featured, Nutrition, Recipes
Protein Shake Recipe
Protein Java Freeze
• ¼ cup skim milk
• 1 scoop Beverly International vanilla UMP
• 1 tsp instant coffee granules
• 2 no-calorie sweetener packets
• 11/2 cups crushed ice or 8 to 10 ice cubes
1. In a shaker, combine coffee granules, and sweetener with ¼ cup hot water. Give it a few shakes and then add ½ cup cold water and shake until mixed.
2. Transfer coffee mixture to a blender with skim milk and ice. Add Beverly International UMP and mix at low to medium speed until shake is just blended. Pour and enjoy!
Servings: 1, Calories: 178, Fat: 4.75g, Carbs: 7.5g, Fiber: .5g, Sugars: 2g, Protein: 21.5g
Healthy Chicken Salad
February 15, 2010 by Brooke Griffin
Filed under Featured, Nutrition, Recipes
Healthy Chicken Salad
Healthy Chicken Salad
Grapes, apples, and walnuts make this healthy chicken salad delicious and good for you.
Servings: 2, Prep Time: 5 minutes
- 4.5 ounces cooked skinless lean chicken breast, chopped
- 1/3 cup red seedless graphes, halved
- 1/4 cup chopped walnuts
- 1/3 cup chopped celery
- 1/3 cup chopped apples
- 1/4 cup plain fat-free yogurt
- 2 tbsp of reduced fat mayo
- 2 no-calorie sweetener packets
- 1/4 tsp lemon-pepper seasoning
- salt to taste
- In a medium bowl, combine yogurt, mayo, sweetener, lemon-pepper seasoning, and salt. Stir until all ingredients are mixed well.
- Add chicken and stir until chicken is full coated in mixture.
- Add walnuts, grapes, celery, and apples. Mix well and refrigerate until ready to serve. Enjoy this healthy chicken salad!
Per Serving: 1 cup, Calories: 185, Fat: 4.5g, Carbs: 14g, Fiber: 3g, Sugars: 9g, Protein: 23g
Choosing the Right Fitness Wear
February 10, 2010 by Brooke Griffin
Filed under Featured, Fitness
Choosing the Right Fitness Wear
By Sandy Wiedmeyer
Iron Diva Fitness
When choosing the fitness wear that is right for you there are many things to consider. Durability, functionality, style, and comfort should be considered. If you are like me, you spend a lot of time at the gym and in your fitness wear. So why wear something that you don’t feel good in. I also like my fitness wear to be comfortable and I use my fitness wear way too much to have it fall apart, fade, pill, or shrink.
This is where high-quality Brazilian Supplex comes in. Brazilian Supplex fits firm, it flatters and “pulls” you in. It flatters all shapes and sizes. It is known for its durability. It does not fade, pill, shrink, or lose its shape. It is also a fully breathable material and dries faster than cotton. It stretches up to 40% and then goes right back to its original shape, can’t say that about cotton! It gives the clean look of cotton, but performs much better than cotton!
At Iron Diva Fitness we offer functional designs in high-quality Brazilian Supplex. The FeD designs are unique to Iron Diva Fitness. They are stylish and wash/wear well. You will feel good about yourself and confident while you work out. Check out our Interchangeable Belted Pants which offer two belts for two different looks. Get more looks out of one piece by simply changing out the belt! Iron Diva Fitness offers both classic looks and funky looks for those who want a look no one else has!
While on the Iron Diva Fitness site, you will also find unique fitness jewelry, casual wear, fitness wear, and a full selection of competition heels. We are so excited to work with you all and offer even more options in the future!
For all friends and fans of Brooke Griffin, when you visit Iron Diva Fitness, please use code Brooke to receive 10% off your total purchase*!
*Expires March 31,2010
Milk and Weight Loss
February 8, 2010 by Brooke Griffin
Filed under Featured, Nutrition, Weight Loss
Drink more milk to increase weight loss.
- 1 glass sugar-free chocolate skim milk
- 1 reduced-sugar yogurt
- 1/2 cup reduced-fat cottage cheese
- 1 serving reduced-fat pepper jack cheese
- 1 mozzarella string cheese stick
- 1/2 cup vanilla frozen yogurt
Fitness Model Brooke Griffin in Status Magazine
February 5, 2010 by Brooke Griffin
Filed under Events, Featured
