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Archive for April 21st, 2012

If you want to build muscle & lose fat, you need to take a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein rich foods helps building & maintaining muscle. But don’t focus only on protein- protein, carbohydrates, and fat all play very important roles in the muscle building process.

What are the best food sources of each? below are 20 super foods you need to build muscle & lose fat.

1. Whole Eggs
2. Fish Oil
3. Wild Salmon
4. Berries
5. Yogurt
6. Flax Seeds
7. Extra Virgin Olive Oil
8. Mixed Nuts
9. Red Meat
10. Broccoli
11. Spinach
12. Turkey
13. Quinoa
14. Oats
15. Tomatoes
16. Oranges
17. Apples
18. Carrots
19. Water
20. Green Tea

But if you want fast results, you may also take muscle buildings supplements. If you’re interested on muscle building supplements learn more here.

Here’s a healthy snack recipe especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

Balsamic Tomato Chicken and Pasta

Ingredients:

18 oz. chicken breast, cut into small pieces (½” square)
½ c. onion, diced
2 cloves garlic, minced
2 cans (14.5 oz.) of diced tomato
1½ c. sliced mushrooms
1/3 c. balsamic vinegar
1 tsp. basil
1 tsp. oregano
½ tsp. thyme
½ tsp. rosemary
¼ c. tomato paste
cooking spray
3-1/3 c. cooked pasta

Utensils:

kitchen scissors (you’ll need help from your adult assistant)
stove (you’ll need help from your adult assistant)
measuring cup
measuring spoons

Directions:

Spray a large skillet with nonstick cooking spray.
Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
Cook chicken over medium high heat until no longer pink.
Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
Mix together well and simmer over medium low heat for 20 minutes.
Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Prep time: 45 minutes

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):

378 calories
39 g protein
5 g fat
43 g carbohydrate
3 g fiber
88 mg cholesterol
748 mg sodium
51 mg calcium
3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Use low-sodium canned tomatoes and tomato paste to decrease the amount of sodium.

Add soy cheeses, such as mozzarella or parmesan.

If you want a thicker sauce, add more tomato paste; if you want a thinner sauce, use less tomato paste.

Source: kidshealth.org