Category Archives: Healthy Recipes

Learn the 4 Must Look for points in the BEST Protein Bar for You

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Trainer, Coach and Author Ray Binkowski and Dietitian Lisa Brandt discuss what is the best protein bars at Hyvee in Sycamore!

Learn the benefits of the different protein bars and the protein bar that is best for you!

Protein bars like all supplements are just that supplements. They are not a replacement to Whole Foods. They are a great way to make it convenient to grab a meal on the go, hit protein targets or balance macros if you are calculating them.

Learn to read your favorite protein bar label and look for those that have fiber and are not loaded with carbs and calories. BEWARE some are not better than a candy bar, and the candy bar costs quite a bit less!

This video covers some of the things to look for when shopping for a quality and great tasting protein bar.

Learn the 4 Must Look for points in the BEST Protein Bar for You:
*Look for bars that taste good.
*Fit your budget.
*Are low in Sugar… beware the sugar alcohols.
*Have some fiber 2-10 grams.

Stay up to date on the latest health, fitness, wellness, and nutrition by subscribing to this channel. Get recipes and learn how to make better food choices and stop dieting for good at EatbyColor.com.

Connect with us on social media #EatbyColor @EatbyColor Facebook.com/EatbyColor

FitWorkz offers personal training to DeKalb and personal training to Sycamore. FitWorkz also provides large and small group training in DeKalb and Sycamore. Athletes age five to college complete speed and agility and sports performance training from Sycamore and DeKalb at FitWorkz. Eat by Color at FitWorkz teaches better food choices as easy as paint by number.

Ray Binkowski is the former owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long-term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes. On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

Proactively fight cold and flu!

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Proactively fight cold and flu!

1-2 TBS tart cherry extract, sambucol black elderberry, and carbonated calorie free water.  Stir with a spoon.

1 Beverly International Super Pak, 2 Beverly International Advanced Anti Oxidant, 2 Beverly International Ultra C (not pictured), and Vitamin D3.

Add plenty of water through the day, exercise, more daily movement and sleep.

#immunesystem #boostimmunesystem #fightcolds #beattheflu #eatbycolor #fitover40 #naturalhealth #vitaminD3 #flufighter

Meal Plan and Prep this EASY Breakfast for the Week!

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Meal Plan and Prep this EASY Breakfast for the Week!

One of the easiest way to reach your nutrition goals is to meal plan and prep in advance.

Keto, Macros, IIFYM, Flexibility dieting and Eat by Color are all easier and possible with some planning and prep.

One of the best ways to tackle your meal prep is to

1). Shop on one weekend day off.
2). Prep on the other.

In this video I make breakfast casserole (Pg. 41) right out of my Healthy Simple and Tasty, Recipes for Living well book. The book has this and over 150 other great recipes as well as meal planning and prep how to's and more!

It is on Amazon now or you can get it from us.

Learn More Here! https://bit.ly/2O4CLU

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Gamechangers another HOT Documentary, Is It For You?

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Gamechangers another HOT Documentary.

Is It For You?  Can this be the holy grail for weightloss and health?

Have you seen the BUZZ?

Another documentary to change your life finallly!

Finally!

Learn More Here! https://bit.ly/2O4CLU

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Webinar to Learn Keto, Macros, IIFYM, Eat by Color and More! End the Struggle with Food!

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Webinar to Learn Keto, Macros, IIFYM, Eat by Color and More! End the Struggle with Food!

Doughnuts?   Are they Keto?  High Protein, Low Carb…

Find yourself wondering what you should eat?

Heard of Keto?  What is it?  Should doing Keto?

My friend bullet proofs her Coffee, should I?  How do you Bullet Proof Your Coffee anyways?

What about Macros? What are they?  Should you be Counting them?

What foods have Macros?

Eating Healthy and CLEAN but still miles from your goals?

Does it Matter if you Eat 6 Meals per Day?

Confused and Frustrated yet?

The Struggle is REAL…. But NOT Necessary!

Join our LIVE Webinar and learn Keto, Flexible Dieting, Eat by Color, IIFYM, Macros and MORE!

Stop the struggle once and for all!

Join this FREE Webinar and End the Struggle with Food Once and For All!

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro

Crock Pot Sweet Italian Sausage Recipe

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Bored eating the same old same old?
 
Looking for some great tasting recipes that FIT your goals and nutrition plan?
 
No time to cook?
Crock Pot Sweet Italian Sausage Recipe
 
Want a hot meal waiting for you at the end of the world day?
 
Sweet Italian Sausage cooked while you work!
 
Eating great tasting meals does not have to be hard, time consuming or anything else!
 
 
https://bit.ly/2kR4T2L

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro

How to use leftovers to make Grilled pork chops and broccoli with garlic mashed cauliflower.

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H0w to use leftovers to make Grilled pork chops and broccoli with garlic mashed cauliflower.

Only a handful of ingredients.

We had a family party over the weekend.  The food for this meal was repurposed from the party.

The left over vegetables were used to make the garlic mashed cauliflower (Pg 115).  The grilled broccoli from page 124.  The pork chops were left over from a Labor day event and frozen. We thawed them and place on the grill.

Great tasting food can help you reach your goals.  It can be easy to make.  Check out “Healhty Simple &Tasty, Recipes for Living Well” for over 150 simple recipes just like these.

Every recipe can be tailiored to Keto, IIFYM, Eat by Color, Flexible Dieting and or anything other approach to nutrioint.  In fact Pages 7-25 will teach you how to make these adjustments.  Check out some of the great low calorie and sugar free bar-b-que sauces.

Easy to make this Keto, Low Carb, Eat by Color, etc.

Here is the link for those interested in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book.
Cheaper than it is on Amazon and I will sign it for you.

https://bit.ly/2HeXKRW

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro

Shredded French Onion Beef Slider Recipe, ONLY 4 Ingredients!

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Shredded French onion Beef Sliders.

Made in MINUTES!

A WHOPPING 4 ingredients.

  • Chuck roast, London broil, etc…. 2-4 lbs.
  • 1 Packet Lipton Onion Soup Mix
  • 1 Container Beef Broth
  • 1 Pack of Hawaiian rolls

Crock pot, insta pot, slow cook… 4-6 hours… depending on appliance used.
When done shred and place on Hawaiian rolls… or adjust depending on nutrition plan.

Easy to make this Keto, Low Carb, Eat by Color, etc.

Here is the link for those interested in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book.
Cheaper than it is on Amazon and I will sign it for you. 🙂

https://bit.ly/2HeXKRW

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you. ?

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong

Best Pre Workout Ever!

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Really another debate and more questions from those new or returning to exercise about the best pre workouts?

Are you kidding?

Here is a SECRET.. the preworkout is not going to make the workout. Showing up and working hard consistently is going to make the difference.

Yet, many want to ask for the best pre workout instead of getting in the gym and training…training not just exercising. That time you just spent asking about pre workouts is time wasted… that could have been spent training.

Some are also wasting time comparing Caffeine anhydrous to Caffeine.

Really? Go train.

Here is how we used to do it… Coffee + Music + Hard Work = Great Results

The devices evolved from the walk man to the disc man to the MP3 player to the iPod and eventually iPhone…. the secret remained unchanged.

Coffee + Music + Hard Work = Great Results

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you. ?

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong

Truth About Calories; Keto, Intermittent Fasting, Macros, IIFYM, Eat by Color, and Any Other Approach to Nutrition

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Truth About Calories

Calories are a unit of energy.  From the Law of Conservation of Energy we know energy can not be created not destroyed.

Applied to the human body if you eat a surplus of calories over the calories you spend you will gain weight.

Eat a caloric deficit relative to the calories you spend you will lose weight.

Energy balance means that which comes in has to go somewhere.

It does not matter when the calories are consumed.  What matters is how many calories are consumed and how many are spent.  This is the TRUTH in Calories.

orry Intermittent fasting folks but you are not rewriting the laws of physics.  Plus if you do not eat between 9:00 PM and 6:30 AM is that not fasting?

Once caloric energy balance is managed a discussion about where in terms of macros...carbs, protein and fat calories come from can be had.

But how many calories are consumed and how many are spent comes first.

  • This is KING for fat loss or fat gain.
  • This is KING for weight loss or weight gain.
  • There is NO skipping this.

So whether you are following Keto, Macros, IIFYM, intermittent fasting,Eat by Color, IM or any other approach to nutrition contrary to what you may think it is as simple as calories in equal calories out.  A surplus will be stored as fat and deficit will come from fat.

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong