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Lean Body Coaching Newsletter | Issue #119 


 
By Lee Labrada  
 

Are you sabotaging your efforts in the gym without even knowing it? If you've been training hard and hitting the gym consistently but you're still not seeing results... your diet may be the problem! 

In today's Lean Body Coaching Video-Blog, I'm going to reveal 10 Diet-Sabotaging Foods  that you must avoid at all costs.

You'll learn what these foods are and why you need to steer clear of them,   if you want your efforts in the gym pay off BIG TIME!

 

 



GRILLED SALMON WITH
PINEAPPLE VOODOO RELISH
By Johnathan Zamora | The FitChef.
 

Today's recipe features one of my favorite fishes to cook with, salmon. Salmon tastes great solo, but add my tasty Pineapple Voodoo Relish and it becomes a delicious, mouthwatering dish you'll want to enjoy regularly.

Salmon provides a variety of health benefits, including its ability to lower bad cholesterol (LDL) and raise good cholesterol (HDL), as well as lower body fat. 

As if that wasn't enough, just 4 ounces of salmon packs nearly 30 grams of quality protein and provides your recommended daily allowance of vitamin D.

Each serving of this tasty healthy recipe packs just 355 Calories; 37g Protein; 37g Carbohydrates, 6g Fiber; 7g Fat, and 5g Saturated Fat

Click Here For The Recipe & Cooking Instructions ...... 


 
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It's also excellent for dieters looking to bump up their protein intake without any unnecessary calories, because it's carbohydrate and sugar-free with virtually no fat.

 
Just two scoops delivers a whopping 50 grams of pure Whey Protein Isolate,  2 grams of fat, zero carbs, zero Lactose - zero sugar and just 220 calories. 
 
Whey protein provides a large variety of benefits in addition to purely adding more protein to your diet.
 
Whey contains branched chain amino acids to repair muscle tissue and prevent muscle breakdown.  It also contains cysteine and lactoferrin, which helps protect your body from free radicals and boosts your immune system. 
 

Whey also raises your body's natural levels of glutathione, this antioxidant is responsible for proper immune system function.

 

Whether you need to increase your dietary protein intake or you just want to look after your health, ISO Lean Pro fits the bill. 



By Lee Labrada

Today's "Ask Lee", comes from Saffir L. Saffir asks:
 

Hello Mr Labrada, I hope you can answer my questions. I would like to know what's the difference between normal chicken pieces such as legs,wings,thigh etc and chicken breast?

 

Why do all the healthy eating plans recommend chicken breasts? I can buy chicken legs far cheaper than breasts.

I am finding eating enough protein expensive and want to find ways to save money.

 
Thank you.
Saffir.
Hi Saffir, good question!!  
The white meat (chicken breast or fillet), is the preferred choice in healthy eating programs because it contains significantly less fat and more protein than the dark meat found in the leg and thigh portions.
You're also paying for convenience. The skin is easier to remove than the skin on the dark meat and a breast is a pre-made handy meal size.
To illustrate how significant the nutritional differences are between the dark and white meat,  let's take a look at the macro-nutrient breakdown and calories found in a like for like serving size.
Chicken Breast
Healthy & Low Calorie. 

 

A 3 ounces chicken breast contains :
  • 130 calories
  • 1 gram of fat
  • 0 grams of carbs 
  • 27 grams of protein.

3 ounces of leg and thigh meat contains :

  • 170 calories
  • 12.8 grams of fat
  • 0 grams of carbs
  • 22.5 grams of protein.

As you can see from the nutritional breakdown above, when you choose dark meat over white, you're consuming 30% more calories. In addition,  all of those extra calories are coming from fat and even worse, you're getting less protein to boot.

If you're trying to save money, the supermarkets aren't always your best choice.  If you're prepared to buy in frozen bulk packs, you can often shoppers clubs can beat your local supermarket prices. In addition, you'll be able to select free range options, which tend to be tastier and a more enjoyable texture to their cage bred counterparts. 

In addition, consider utilizing protein supplements to make up any protein deficit. I'm a huge exponent of real food but sometimes getting adequate protein can be expensive and inconvenient.

You can easily get 50 grams of protein from a protein shake for less than it would cost you to obtain 50 grams of protein from a chicken breast and it's more convenient. Find the right balance between whole foods and supplements and you'll save money and make your diet easier to stick to.

Until next time,  stay healthy and strong. 
Get lean, live lean!

Yours for a Lean Body,

Signature  

Lee Labrada,

Founder & CEO Of Labrada Nutrition.
 

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