BPI Sports: BCAA Bible: Part 3 – The Beauty of BCAAs

People who say there is no secret elixir for looking great, feeling your best and working out like a champion clearly haven’t heard of BCAAs. While they are not a secret, BCAAs may have a few benefits you aren’t aware of. Athletes use BCAAs to help build muscle, relieve soreness and improve performance, but these aminos also play an important role in collagen formation and skin hydration, making them an essential for beautiful skin.
From weight loss to health, beauty and well-being, here are some of the lesser known ways that BCAAs can help you look and feel your best.

Beautiful Skin

Collagen is found naturally throughout the body but is most abundant in the skin, bones, and connective tissues. Every collagen molecule in your body is made of about 20 amino acids. These amino acids support collagen production, help maintain moisture in the skin, supply nutrients to the skin, hair, and nails, and strengthen connective tissue.

Weight Loss

Taking a BCAA supplement post workout can help you replace lost nutrients, stave off hunger, reduce food cravings and support weight loss. It’s not just not being hungry, but also not feeling sluggish or depleted that can make BCAAs an effective weight loss aid.

Anti-aging

Your body’s ability to produce collagen naturally declines as you age, so supplementation (with collagen or amino acid precursors) can be a beneficial addition to any anti-aging regimen.

Carb Utilization

More BCAAs in your bloodstream means a better ability to process carbohydrates for fuel. When carbohydrates are converted more easily in the body, it helps to preserve lean muscle.

Hormone Regulation

BCAAs can help you decrease the amount of cortisol in your body. Cortisol is a hormone that is released when you are under stress and is responsible for increases in abdominal fat.
In conclusion, there is no magic pill for weight loss, anti-aging and beauty. However, when it comes to supporting all your efforts towards those goals, you can’t go wrong with a high quality BCAA supplement like Keto Aminos™, Best Aminos™ and Best Aminos™ Liquid Water Enhancer. Get the low down on our full line of high quality BCAA products from our previous installment of the BCAA Bible: BCAA Bible Part 2.

Fitness 360: Daniel Banks, Swole Patrol - Bodybuilding.com

[Video below]-Find out how this 6-foot-4, 294-pound police chief uses fitness to be a better law enforcer, father, and person. If you're up to the challenge of his workouts, consider yourself a beast!

Get Daniel's Full Plan For Free: http://bbcom.me/1JQ7kYO

Some people dread working out, or even look for excuses to skip the gym. Dedicated lifters, on the other hand, hunt for any sliver of unscheduled time they can use to lift. They thrive on their daily workouts. But even among the dedicated, few men love or need the gym as much as police chief Daniel Banks.

"Fitness is my outlet," admits Banks. With a stressful, fast-paced career in law enforcement, Banks considers his gym sessions—which sometimes stretch as long as three hours—necessary for his sanity and mental health. His workouts may seem like overkill, but Banks knows that each minute he spends in the gym makes him even better at his job.

"Being physically fit makes me feel like I can do my job phenomenally," he says. "Nobody is going to take me away from my family. When I go into a house or a bar, my size demands respect. Nobody wants to get into a physical altercation, but unfortunately there are circumstances that could be hands-on."

For those circumstances and any others, Banks likes to make sure he's ready. Four or five nights out of the week, you'll find him throwing down the gauntlet at his nearby gym. If you think you can hang with this iron animal, check out his full fitness plan and try his workouts on for size!

Tactical Workouts Revolutionary Tactical Strength And Conditioning Program Provides A Simple Training Blueprint To Help Cops, Soldiers, And Prepared Citizens Gain Tactical Muscle

HARD WORK IN THE BANK Daniel Banks has never been one to wait for opportunity; he'd rather work for it. "Any avenue of life, anything you do, hard work and consistency will take you places," he says. These words were true when he became a police officer well over a decade ago, and they've only gotten truer over the course of his career as a fitness competitor and sponsored athlete.

"I never dreamed it would get me to where I am today," Banks says of fitness. It may have taken many years of work, but the time and effort Banks has spent moving heavy weight has made an enormous impact on his life and the lives of his children.

His time in the gym, however, is never a drag, nor does it ever feel like work. "When I'm in the gym, I feel like I'm in Chuck E. Cheese's," Banks says. "I just go have fun. It's playtime."

Banks believes that everyone can have the same attitude about fitness as he does. "Find what works for you. We all have different bodies that adapt differently to stress," he says. "You can't go into the gym and dread what you're about to do. Find something that helps you enjoy the ride. It's a fun ride. Don't worry about what everyone else is doing. As long as you're happy, that's what matters."

THE BANKS LEGACY It's easy to think that athletes like Banks are born, rather than made. But whatever genetic advantages this stacked lifter was given only blossomed once he began following the example that others had set out for him. First and foremost among those influences: his father.

"My father showed me what hard work, dedication, and consistency, can do," says Banks. "That's what I live by, and that's what I want to instill into my children. I want to be remembered as a great officer, an amazing father, and a person who was dedicated to the fitness industry. I want people to remember that I worked hard and earned my keep."

DANIEL'S TRAINING REGIMEN The following plan is just an example split—Banks likes to keep his workouts fun and new by changing them up every week. If you choose to follow his program, you'll have to use some imagination and create new workouts each week.

DANIEL'S NUTRITION PLAN As a police officer who spends long hours away from home, Banks doesn't always have fresh, whole foods readily available at all times of the day, so he makes do with smart supplements and healthy fast-food choices. His nutrition plan may be unorthodox, but it's catapulted Banks to his best-ever physique.

DANIEL'S SUPPLEMENT STACK Because of his hectic work schedule and on-the-go lifestyle, Banks relies on quality supplements to fill gaps in his diet. Because he trains after work, he also selects certain supps to help him perform at his absolute best in the gym.

Joseph Prince Recent Messages Featuring: Experience God’s Restoration For Every Regret (Live @ Lakewood Church) and Bullying and Social Media

[Video below]-Stop living with past regrets—turn them over to Jesus and experience double for your trouble because of His superabounding grace in your areas of weakness! In this uplifting message preached at Lakewood Church in Houston, Texas, Joseph Prince shows you how God can restore your losses because of Jesus’ sacrifice for all your failures. See from the Bible examples of Moses, David, and Peter how God is able to give you honor for your shame and even turn your weakness into a powerful testimony of His goodness. You can’t change the past, but you can expect a bright future when you look to Him for restoration!

Get the full message at: JosephPrince.com - http://bit.ly/2tqjBBw

Find us at: http://www.facebook.com/josephprince https://twitter.com/JosephPrince

 Bullying and Social Media

By: Damien Dodd

Adolescence is such a difficult time in life. Although, kids can be very resilient, it is evident that our experiences during these times can have life-long effects. Adolescents who are teased about looks, weight, the clothes they wear or anything else, can develop complexes that follow them through life. Have you ever met the girl that was over-weight when she was younger, is in great shape now, but still thinks she is "fat"? How about the guy that was the "geek" when he was younger? Now, despite the good looks and success to go with the smarts he always had, still lacks confidence.

Contemplating this makes me regret some of the mean things that I had said to my peers when I was younger (and less mature of course). I wish I could take it back. If I only would have known the impact of simple words on such a fragile mind, I wouldn’t have said it. If only there was a way to let kids know that the saying, "sticks and stones may break my bones, but words will never hurt me", is not fully true. It does hurt, and a lot of times we don’t realize how much it hurts until later.

When I hear about kids being bullied through email, texts, and blogs, I get so worried for them. Not just the victims, but the offenders also. Embarrassing and regrettable incidents used to only have a few witnesses (when we were lucky). Now, in case someone missed it, it’s written in plain black and white. It can be forwarded, copied, posted and in more unfortunate events watched on video. All of this can be reviewed and replayed. Those of us that weren’t there can add "witty" comments, even absolute strangers, exacerbating the consequences.

I know we can replay events in our minds, but fortunately we don’t remember everything. With these easily accessible and vividly re-livable memories, we can traumatize ourselves over and over again. Additional emails get sent, comments posted and now the events can even go "viral". All of this raises the stakes.

Now more than ever it is important to know the power of words whether said or written. The consequences of our actions have been amplified. We are being held more accountable for things that we say and do. Perhaps, now more than ever, it applies that if one doesn’t have anything nice to say nothing should be said at all.

 © Damien Dodd 2012. Damien is a mental health counselor at the Lighthouse Emotional Wellness Center in Arlington Heights, IL.

Nebraska Danger host the Green Bay Blizzard Live IFL Action On US Sports Net!

The Nebraska Danger host the Green Bay Blizzard in Week 3 of the 2018 IFL season on March 11, 2018 at 3:00 PM CT 
Fans! Talk 'Thine Smacketh' Here! 
Comment below.

WEIGHT LOSS COFFEE - I've Lost 24 lbs.since End of September 2017 Whoop Whoop!

Lean Trim Diana Her!

Boy am I getting Lean and Trim!!! Yesterday I checked my weight and I was down 23 lbs. This morning I am DOWN ANOTHER POUND, 24 lbs. I LOVE MY PRODUCTS!!!

Remember, I started on 1 coffee a day back at the end of September. By October I was down 13 lbs. Then I was losing some inches but the scales didn't change, so that was still ok. I did the 12 in 24 and lost some inches, then went to 1 coffee in am and 1 cocoa in pm with our Keto Creamer. That's when I started seeing more pounds come off. I now changed it up again and I have 1 coffee with our creamer in the morning, I wait at least 1 hr before I eat, sometimes 2 hrs., and about 1 or 2pm I have another coffee with our creamer. And WOW, 24 lbs down. I'm still not really snacking and the coffee helps me control the choices I make so I am eating more healthy and no sugars, no apple fritters any more LOL! I feel great. I am always in a good mood and just feel great!

Let me help you lose weight and get healthy. Put in your info and I will contact you and help you choose product(s) best for you. Remember we have other products like the immune and max spray that help you get healthy. Again, we don't make any medical claims.

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Bulldogs Women's Basketball Takes Down #5 Edinboro 79-75 in Atlantic Region Semifinals

Presented On US Sports Net By Hotels.com!

RICHMOND, Va. - The #8 Bowie State women's basketball marches on in the NCAA Atlantic Regionals on Saturday evening, knocking off Edinboro in the semifinals by a score of 79-75. The win improves the Bulldogs to 22-9 overall and advance Bowie State into Monday's (3/12) final against #4 Indiana (Pa.) at 7 p.m.

Sade Chatman poured in a game-high 19 points to go along with seven rebounds to lead four Bowie State double figure scorers. Kyah Proctor and Kyaja Williams chipped in 15 and 13 points respectively while Kiara Colston added 12 points and tied for team-high rebound honors with seven.

Edinboro’s Fighting Scots would grab the lead early in the game and hold a 24-14 advantage after one period.

Edinboro would build the advantage to 39-24 with 51 seconds remaining in the half on a pair of free throws by Ayana Vaughn. The Bulldogs would stun the Fighting Scots with ten straight points in the final 36 seconds. What was a 15-point lead turned into a 39-34 lead at the half for Edinboro.

Bowie State opened the third quarter with a pair of baskets to make it 14 straight points before Allison Thompson's layup ended the stretch and made it 41-38. Thompson would make a pair of free throws to later extend the lead to 46-41 with 4:52 left in the period, before Bowie State claimed the lead.

A string of seven straight points, capped by Lisa Jing's layup, gave Bowie State its first lead since the opening minutes of the contest at 48-46 with 3:27 left. Michelle Jahn came back down and hit a three to give the lead back to Edinboro at 49-48. Bowie State reclaimed the lead, with Jahn's layup knotting the score at 51-51 with 2:27 left. Kyaja Williams answered with a jumper with just over two minutes remaining and Bowie State never trailed after that.

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Edinboro trailed by two after three quarters at 57-55. Bowie State would open the final stanza with a 11-5 run to build its largest lead of the night at 68-60 with 5:49 remaining. The Fighting Scots would not fold, however. Still trailing 70-62, they had their won seven-point run, starting with a 3-pointer by Jontay Walton. Micahela Barnes followed with a layup to make it 70-67, and Rosten's layup brought the deficit to one at 70-69 with 2:56 remaining.

A Williams 3-point play boosted the lead to 73-69 for Bowie State, but Ayana Vaughn's layup pulled the Scots to within two at 73-71 with 2:18 to play. Williams added a layup to bring it to 75-71, and with 36 seconds to go and Chatman made one of two free throws for a 76-71 lead. Rosten's jumper in the paint made it 76-73 with 30 seconds remaining, and the Fighting Scots got the ball back on a turnover.

Vaughn drove for a layup with 23 seconds to play, making it 76-75. Proctor made two free throws with 16 seconds left to make it 78-75. Jahn came down court and got a great look at a 3-pointer, but her shot went in-and-out. Chatman pulled down the rebound and was fouled. She made one of two to end the scoring.

After getting off to an extremely hot start to start the game, Edinboro ended the night shooting 47.1 percent from the floor (24-of-51). That included an 8-for-16 chart on 3-pointers, plus 19-of-24 at the line. Bowie State shot 42.0 percent from the floor (29-of-69), including 4-of-12 on 3-pointers, and was 17-of-25 at the line. 

The Bulldogs held a 40-33 advantage on the glass and pulled down 16 offensive rebounds. That led to a 20-8 edge in second chance points. Edinboro committed 15 turnovers, compared to 10 for Bowie State. The Bulldogs had a 22-12 advantage in points off turnovers.

Edinboro had four players in double figures, with Jahn and Barnes leading the way with 17 points apiece. Barnes was 5-of-9 from the floor, including 3-of-5 on 3-pointers, and was a perfect 4-for-4 at the line. Jahn made 3-of-8 3-pointers and had five rebounds.

Rosten totaled 13 points and 15 rebounds to go along with four assists and a pair of blocks. Jontay Walton contributed 12 points.

Yahoo Small Business Presents: PPV Advertising - Tips And Strategies

By: Thushyanthan Amirthalingam

Paid marketing using PPV advertising is highly targeted advertising using AdWare. Adware is typically installed as part of other software packages. Unlike Spyware, AdWare is legitimate software and is legal.

Many people know about "sponsored links" and advertising using search engines but may not be aware of AdWare advertising. AdWare has been with us for a very long time. Here is a brief recollection of how AdWare appears on our computers.


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AdWare - When And How

About 15 to 20 years ago, when there were many ISPs providing internet access, users were given free internet if they agreed to view ads every so often.

By analyzing your browsing tendencies, the AdWare software makes suggestions on products and ads you can purchase. E.g. when searching for "trucks", the adware will detect this. The software then shows you relevant ads for "Ford" or perhaps even "Jeep" depending on what you were previously browsing.

AdWare was originally intended to be beneficial to the user by showing content that was relevant to the user. Of course, the internet changed and evolved and our browsing habits did too. Thus, AdWare networks grew and presented another way to market products.

PPV Advertising Through AdWare

Typically, most adware is bundled with the installation packages of online games. AdWare components are installed alongside some online games that you would perhaps find on Facebook and other online venues. Usually, the adware is installed as a "toolbar".

Today, adware is a legal method by which marketers advertise online.

PPV advertising is not quite as popular as PPC advertising.

Both are keyword targeted but PPV advertising can also target URLs. PPC advertising can be costly but PPV may be significantly cheaper and still be highly relevant and targeted.

PPV Advertising - Tips

PPV advertising works the same way as PPC advertising. Online marketers begin by bidding on specific keywords and phrases. The more popular or broad the keyword, the higher the price.

An added advantage of PPV advertising is that you can bid on URLs. These PPV advertising tips may benefit your current marketing campaigns.

First gather some keywords that you are researching. Now use those same keywords and plug them into the search engines. Instead of using keywords and bidding on those, we are more interested in finding out the relevant URLs that show up in the search results.

Since there are probably billions of URLs, selecting 10-20 keyword specific URLs per keyword will get you good results. Now, instead of bidding on the keywords, bid on the URLs.

It is likely that you can ensure that your bids will cost about 2-3 cents per view! These URLs for your PPV advertising are highly relevant and targeted to your keywords and this can be a LOT cheaper than PPC advertising.

PPV Advertising Thoughts

PPV advertising happens when browsing. You will see either pop-up or pop-under windows. For a lot of people, this behaviour interrupts their normal browsing. Your target may be annoyed by this perceived interruption.

Since it is an interruption, you need to make sure that what you offer is of high value and relevancy to the user. What this means is that unlike PPC advertising, PPV advertising will not have strong CTR numbers.

Make sure that your PPV advertising is very congruent and provides relevant information. If value is presented in your PPV advertising URL or keyword term, your target will be less likely to close the browser window..

PPV advertising is a great way to begin with paid marketing online. Your PPV advertising efforts are greatly enhanced with keyword research, excellent copy and patience. Best of luck!

Indian Race Walking Team For CWG 2018 Announced and Exercise With Arthritis

Presented on US Sports Net By FreedomPop Wireless

[Video below]-The selection committee of Athletics Federation of India (AFI) declared the Indian 20km Race Walking team for the 21st Commonwealth Games to be held in Gold Coast (Australia) from April 4-15, 2018.The Indian Men’s 20km team will comprise Irfan KT and Manish Singh Rawat who won the gold and silver medals, respectively, at the 5th National Race Walking Championships which concluded on Sunday in New Delhi.

 Exercise With Arthritis

By: Addison Jones

Exercise is important for everyone to include in their daily schedule, even those with arthritis. It ensures your body is healthy and strong enough to endure the challenges you set for it. There are many positive effects of exercise including improved heart and lung efficiency, minimizing your chances of developing heart disease, increased metabolic function, enabling you to maintain or lose weight, increased happiness and many more. Research shows that those with arthritis can take part in safe regular exercise. People with rheumatoid arthritis can benefit from moderate intensity, weight-bearing activity. Those with osteoarthritis can benefit in programs that combine strengthening and aerobic exercise. Exercising with arthritis will help to reduce symptoms, improve joint motion and function, enhance coordination and balance, and control body weight.


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There are three types of exercise that makes up all exercise programs that can have positive effects on reducing arthritis-related pain and disability. These include flexibility, strengthening, and aerobic exercises.

Flexibility exercises contribute to reduce risk of injuries, better posture and improved function. Range of motion (ROM) and stretching exercises help to maintain or improve the flexibility in affected joints and surrounding muscles. You can perform ROM exercises multiple times a day, every day. There are benefits to performing the ROM in the morning and night. If you perform ROM exercises at night, you will wake up with less joint stiffness. If you perform ROM exercises in the morning, it will help thin the fluid and get the joints moving. You can do these ROM exercises 3-5 days a week, 5-10 times a day for 15-30 seconds for each exercise. Suggested programs are Yoga and Tai Chi.

Strengthening exercises work the muscles much harder. The more strength training you do, the stronger your muscles get, providing better joint support and reducing loading stress through the painful joint. Muscle strength also helps reduce bone loss related to inactivity. You can strength train 2-3 days a week at 8-10 repetitions for each exercise. For older individuals, you can strength train 10-15 repetitions for each exercise with less resistance. You want to ensure that the strength exercise challenges you without increasing your joint pain. Suggested exercises include using hand held weights, elastic bands or weight machines. Continue increasing the weight or resistance to continue improving.

Aerobic exercise improves your cardiorespiratory function by improving the heart, lung and muscle function. Aerobic exercise also helps control weight, mood, sleep and overall health. It is recommended to do aerobic exercise 150 minutes of moderate intensity per week over the course of a few days. Those with more pain should exercise in several intervals in shorter sessions rather than long sessions. Suggested exercises are walking, aerobic dancing, aquatic exercise, bicycling, stationary bikes, treadmills or elliptical trainer. Daily activities can fall under aerobic exercise too; just increase the intensity level.

If you have had a joint replacement or experience painful joints caused by arthritis, you can be at risk of falling, impaired coordination and position awareness. Exercise can help in reducing the pain caused by surgery or arthritis. Like all other programs, consult your doctor to determine which program works best for you. These exercises will improve your overall functioning and reduce the risk of injury. Find a time of day/week that works best for you and make it a routine. Go to a gym, a pool, take a class, do a DVD in the comfort of your own home or go outside. If you fatigue too fast, break it up and exercise in short intervals. It is important to listen to your body and be aware of any changes in your arthritis symptoms. You may need to change up your routine based on how you feel. Happy Exercising!

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read herein.

CoachTube Track and Field Featuring: Coaching the Long Jump - Sled Drill

CLICK HERE TO SEE THE WHOLE THING:  Mike Powell takes you through each phase of coaching the long jump in this course, and in this specific video he explains how the sled drill can help your athletes even better at the long jump. Click the link above to see even more!

 About this Course

Learn the secrets to being a successful long jumper straight from the holder of the long jump world record! Featuring the greatest long jump performer in the history of the sport, Mike Powell’s Coaching the Long Jump provides a detailed overview of each of the key aspects of the long jump.

This course breaks down each phase of the long jump and provides valuable coaching tips for training and competition. Whether you are a coach or an athlete, this course offers an invaluable informational resource on how to achieve increased performance.

Topics covered include:

The walk-up
The approach
The takeoff
Teaching progression
Flight technique
The landing
Putting it all together
Competition tips  

Coach Credentials

Mike Powell 2-time Olympic silver medalist, 2-time World Champion, and 6-time US National Champion

Mike Powell is the current world record holder in the long jump, 29’ 41/2”. He has been coaching age-group, collegiate, and world-class athletes for over 10 years. His athletes have won NCAA championships, as well as Olympic and world championship medals. Since 2006, he has been the head jumps coach for UCLA. In 2007, he was named the NCAA West Region Jumps Coach of the Year. One of the most renowned and respected performers in the history of track and field, Mike is a 2-time Olympic silver medalist, 2-time World Champion, and 6-time US National Champion. In 2005, he was inducted into the USA Track and Field Hall of Fame.

 

BPI Sports: Bulk Recipes You Can Freeze for Meal Prep

Bodybuilding is not easy. It takes time, money, commitment and food. Lots and lots of food. That’s why so many bodybuilders turn to meal prep to help them succeed. It makes meeting your macros and staying on track much easier.
To take it one step further, we found three recipes you can prep and freeze to help you prepare even further in advance. Cook these all up and you will have 24 meals crossed off your list! Simply reheat when you’re ready.

Slow Cooker Turkey Chia Chili (9 meals) 

Slow cooker recipes are easy and can help you save time (despite the name). If you throw a bunch of meat, vegetables and spices into a slow cooker, you can probably call it chili. Use this recipe for a delicious and healthy recipe that is easy to freeze and tastes great after being heated up in the microwave.
INGREDIENTS:

• Lean ground turkey (3 lbs.)
• Red beans (1 ½ cup)
• Diced onions (1 ½ cup)
• Diced tomatoes (4 cups)
• Diced green peppers (1 ½ cup)
• Cilantro, finely chopped (3/4 cup)
• Chia seeds (4 tbsp)
• Chili powder (5 tbsp)
• Salt and cayenne pepper (to taste)
• Optional: hot sauce (1 cup)
• Optional: diced jalapeno peppers (1/4 cup)

DIRECTIONS:

1. In a skillet, brown the lean ground turkey. Season it with salt and cayenne pepper.
2. In the slow cooker, combine diced tomatoes, peppers, onions, red beans and seasonings.
3. Add the browned turkey and set on low for four hours.
4. Divide into nine individual servings and place in storage containers to freeze.

Steak & Baked Potato with Garlicky Asparagus (9 meals)

Are you a steak and potatoes kind of bodybuilder? If so, this is the recipe for you. It is quick and easy to make and let’s be honest: steak is always a welcome substitute for chicken. Try switching up your seasonings to add some variety to this staple.

INGREDIENTS:

• Lean steak (6 lbs.)
• Large baking potatoes (9)
• Asparagus (3 bunches)
• Sea salt and garlic pepper
• Olive Oil

DIRECTIONS:

1. Choose from the leanest cuts of steak, which are the filet, top round, sirloin, flank and tenderloin. Rub with sea salt and garlic pepper. Cook in a pan, on the grill or in the oven to your desired temperature. You can cook up extra to slice up and bag as a great mid-day snack.
2. Potatoes are great baked in the oven at 300 degrees for an hour and a half (after you’ve pierced the skin with a knife or fork and rubbed it with a little olive oil and sea salt). Throw a bunch of potatoes on a pan and you have your sides for the week.
3. Cut the bottom ends off a full bunch of asparagus. Place the edible stalks on a cookie sheet, covered with foil. Drizzle with olive oil and sprinkle with sea salt and garlic pepper to taste. Bake at 300 degrees for 10 to 15 minutes.
4. Place portions of steak, potatoes and asparagus into nine storage containers and freeze.

Grilled Chicken, Steamed Broccoli and Brown Rice (6 meals) 

Grilling chicken, steaming broccoli and cooking rice could be among the simplest of culinary feats, which is why this recipe is so great. The plain flavor of all three of these items allows you to add variety simply by adding your favorite low-calorie sauce, condiment or dressing. Throw a cup of rice in a food storage container with 10 ounces of cut up chicken breast and a cup of broccoli and you’ve got a great meal ready to freeze.

INGREDIENTS:

• Boneless, skinless chicken breast (4 lbs.)
• Broccoli (1 large head)
• Brown rice (6 cups)
• Your favorite sauce or condiment

DIRECTIONS:

Steaming Broccoli

1. Wash and cut your broccoliand place into a steamer over boiling water.
2. Steam for about 5 minutes or until tender.

Cooking Brown Rice

1. Rinse your rice with cold water.
2. Add water to a pot and bring to a boil.
3. Add 1 cup brown rice to 1 1/4 cups boiling water and cover.
4. Reduce to simmer for 45 minutes.
5. After 45 minutes, turn off heat and let sit for 10 minutes.

Grilling Chicken

1. Start your grill, set it to high and let it get hot.
2. Once the grill is hot, lay out your chicken breasts on the grill to cook.
3. Cover the grill and in 3 minutes, flip breasts.
4. After another 3 minutes, reduce the temperature of the grill to low and flip again.
5. Cut through to the center of a piece of chicken to see if it is cooked all the way through.

New to meal prep and need help getting started? Check out this article that can make your prep days a whole lot easier: Prepping for Success: Tips to Make Meal Prep Work for You.