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• Edamame Fried Rice

  
  
  
  
  
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• Makes: 4 servings
• Prep: 20 mins
• Total Time: 25 mins
• Carb Grams Per Serving: 49

Ingredients

• 3 tablespoons vegetable oil
  
• 1 onion, chopped
  
• 1 small head broccoli, chopped
  
• 1/2 teaspoon salt
  
• 2 cups frozen edamame
  
• 1 large carrot, grated
  
• 1 cup bean sprouts
  
• 3 garlic cloves, minced
  
• 1 tablespoon ginger, minced
  
• 3 cups cooked brown rice
  
• 1 tablespoon soy sauce
  
• 1 tablespoon sesame oil
  
• 1/4 teaspoon black pepper
  
• 1/2 cup chopped scallions
  
• 1/4 cup chopped cilantro

Directions

1. Heat 1 tablespoon oil in a large skillet over high heat. Add onion, broccoli and 1/4 teaspoon salt and cook, stirring occasionally, until vegetables soften and begin to brown, 3 to 5 minutes. Lower heat if mixture threatens to scorch. Transfer vegetables to a large bowl with a slotted spoon.
2. Add 1 tablespoon oil to skillet. When it's hot, add edamame, carrot, bean sprouts, 1/4 cup water and remaining 1/4 teaspoon salt. Cook, shaking skillet until water evaporates, 1 to 2 minutes. Transfer to bowl with vegetables.
3. Add remaining tablespoon oil to skillet; when it's hot, add garlic and ginger. About 15 seconds later, begin to scatter rice in pan a bit at a time, breaking up clumps with your fingers. Let cook without stirring until you hear it sizzle and smell it toasting (but not burning).
4. Return vegetable mixture to pan and stir quickly to integrate. Add water, 2 tablespoons at a time, to help release any browned bits from bottom of pan, and cook, stirring, for about 1 minute. Add soy sauce, sesame oil and black pepper. Turn off heat; stir in scallions. Garnish with cilantro.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 394 cal., 18 g total fat (2 g sat. fat), 587 mg sodium, 49 g carb. (8 g fiber), 12 g pro.h

What Soda Can Do To Your Body in 30 Days

What Can Soda Can Do To Your Body in 30 Days?

Did you know soft drinks are the number one source of added calories in Americans’ diets and, drinking your calories has been linked to an increase in appetite?

 This is an article out of our Beachbody blog that I just had to Share today.

Would you drink 10 Cokes a day to prove a point? Probably not. Especially now that George Prior has decided to do it for you.
In an experiment similar to Super Size Me (a documentary that explored Morgan Spurlock’s month-long McDonalds-only eating binge and its affect on his health), Prior documented what happens when someone drinks 10 Cokes each day for a month.
Prior wanted to raise awareness about how much sugar Americans drink daily and what soda can do to our bodies. By his estimate, “a big percentage of Americans drink at least the sugar equivalent of my ten Cokes.” Though his numbers are probably slightly exaggerated, it is worth noting that soft drinks are the number one source of added calories in Americans’ diets and, drinking your calories has been linked to an increase in appetite.
As expected, Prior experienced some drastic changes during his month-long experiment. Even though he stuck to his normal diet and exercise routine, he put on 23 pounds during the period (just one pound shy of the 24 Spurlock packed on). Prior started out in good shape. His before photos show someone who is in great physical condition, his body fat percentage was 9.4, and his blood pressure was 129/77.
In those 30 days, Prior’s body fat jumped to 15.3% and his blood pressure skyrocketed to 143/96. According to the American Heart Association, this put Prior into the high blood pressure stage 1 category, meaning he’d require treatment to avoid hypertension.
But it wasn’t just the added weight that may have caused his blood pressure to shoot up. A recent study, published in Open Heart, found that sugar might have a bigger impact on hypertension than salt. Hypertension is the most important risk factor when it comes to cardiovascular disease, suggesting Americans need to cut back on both added sugar and salt.


I CHALLENGE YOU TODAY TO THROW OUT THE SODA AND MAKE A WATER BOMB!!!!

If you make one and post it to your Facebook timeline and tag me, Rachael Robart in your post I WILL SEND YOU A SPECIAL GIFT.

Lets end the trend of obesity together!!!
IT STARTS WITH YOU!


p.s I have been known to give out AWESOME prizes.  DO IT FOR YOU!

3 great tips

Tips~

1. Eat breakfast within 60 minutes of waking up

 

2. Get your after workout recovery "meal" in within 15-45 minutes post exercise

 

3. Don't eat 3 hours before bed.

 

It's about making better choices and creating small changes to your life. The small, simple, easy changes that you can make to your diet will make huge improvements in your overall health and wellness over time.