DREAM BODY 10 “BEST FRIEND” FOODS

DREAM BODY 10 “BEST FRIEND” FOODS
Salmon
Salmon is a source of protein, the main macronutrient responsible for building muscle. In addition, salmon contains healthy fats, specifically the omega-­‐‑3 kind. Research highlights that obese people consistently have lower omega-­‐‑3 levels than healthy weight subjects. Scientists suggest that omega-­‐‑3s can help prevent fat accumulation.
Eggs
Like salmon, eggs are a powerhouse in terms of protein and healthy fats. The white part of the egg contains pure protein, while the yolk contains the bulk of the nutrients such as B vitamins and vitamin D. In addition, yolks can aid muscle growth. Research cited on the Muscle and Fitness website shows that subjects eating three whole eggs a day doubled their muscle mass and strength compared to those who didn'ʹt eat whole eggs.
Quinoa
Quinoa is an unusual carbohydrate source. It'ʹs a grain that contains all the essential amino acids. As a complete protein, quinoa supplies slow-­‐‑digesting carbs, which fuel hard training and provide steady
energy. Furthermore, it'ʹs full of fat-­‐‑busting fiber.
Spinach
According to Muscle and Fitness website, spinach contains the photochemical 20 beta-­‐‑ecdysterone, which research shows can boost protein synthesis. Moreover, spinach is rich in fiber and vitamins A and K.
Broccoli
Broccoli is packed with vitamins C and K, not to mention it'ʹs a good source of folate and fiber.
Shrimp
Packed with protein, shrimp is ideal food in your quest to build lean muscle. Shrimp has little fat and is an excellent source of vitamin D, a vital nutrient that has few sources. Furthermore, it contains iron and the antioxidant selenium.
Blueberries
This fruit has potent antioxidants, vitamin C to boost the immune system and vitamin K to build bones. Blueberries are effective in reversing cognitive decline by reducing aging neurons.
Greek Yogurt
Most Greek yogurt contains 20 g protein-­‐‑-­‐‑about double the amount of protein of other yogurts. Greek yogurt also contains probiotics-­‐‑-­‐‑good bacteria that aid digestion.
Lean Poultry
Lean Poultry such as chicken and turkey are “go to” sources of protein. Chicken and Turkey are your friends and you can eat them prepared anyway you like... except fried! Plus they are loaded with protein and vital minerals such as zinc, selenium and iron. They also provide a healthy dose of B vitamins to turn food into energy.
Beans
Beans are a cheap fiber source and provide a good dose of protein. They also contain folate, zinc, magnesium and iron.

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Thank you for joining the Dream Bod Squad at Dream Body Workouts!

You have taken a major step in achieving the body of your dreams. You've already done one of the hardest things... taking that first step and making the decision to reach for more! You can do it! We are looking forward to assisting you in your fitness goals.

Our Newsletter will also be packed full of additional exercise tips, nutritional guidelines, and relevant news in helping you ensure your health, vitality, and fitness goals.

In addition, two new routines will be added monthly to keep your mind and body fresh with exercise options.

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Yours in health and wellness,

Dream Body Workouts

OUR MISSION AND ABOUT US

DREAM BODY WORKOUTS

OUR MISSION

​"A dream body for everybody!"
​Our mission is simple... to help those who want to help themselves. You can make your dream body a reality and we are here to help show you the workouts and share the tips to get you on your way to feeling fit and fabulous.

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Congratulations on your decision to join the Dream Bod Squad! You have taken a major step in achieving the body of your dreams. Look over the "Guide to your Dream Body" eBooklet that you received by email and carefully follow the plan of action. You've already done one of the hardest things... taking that first step and making the decision to reach for more! You can do it!
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Look good, feel better, and live to the fullest! We here at Dream Body Workouts are here to help. Below you'll be asked to enter the password included in your purchase invoice.

We know most people get bored with the same old exercise, so our motto is keep it fresh... for MIND and BODY! We'll keep your muscles "tricked" as each new routine will offer a uniquely crafted regiment that is sure to challenge you. Plus will also help you fight the battle of monotony by providing you with crisp, exhilarating routines that are sure to keep you emotionally invested, too! Be on the lookout for future workout series... coming soon!

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DREAM BODY WORKOUTS GUIDE- GET FIT IN 2012

DREAM BODY WORKOUTS GUIDE
1. Workout at least 3 days a week and up to 6 days a week for quicker results.
2. Do a Total Body workout at least 2 days a week, Tabata workout at least 1 day a week. Add any one of the following workouts with your Total Body and Tabata workout: Upper body workout, lower body workout, butt & thigh workout and abs workout.
Example: Beginner level
Monday: Total Body circuit
Wednesday: Tabata with Butt & Thigh workout or Lower Body workout Friday: Upper Body & Core and Abs workout
Example: Intermediate level
Monday: Total Body circuit
Tuesday: Upper Body with Butt & Thigh workout
Wednesday: Tabata workout
Thursday: Total Body circuit
Friday: Lower Body with Core & Abs workout
Example: Advanced level
Monday: Total Body circuit (repeat twice) Tuesday: Tabata & Upper body workout Wednesday: Total Body circuit (repeat twice)
Thursday: Tabata & Lower Body workout Friday: Butt & Thigh workout with Core & Abs workout
3. Always give a full 100% when doing each workout. If after the workout you feel you can go through it once more, do it again! You will get maximum results when you push yourself out of your comfort zone. Remember NO PAIN, NO GAIN!!!
4. Each Month you will receive a new workout, replace it with one of the old workouts and incorporate it into your already existing workout regiment.
For example: If the new workout is a new Tabata workout, replace the existing Tabata routine with it. If it’s a new Butt & Thigh routine, substitute it for the existing Butt & Thigh.
We’ll keep your exercises fresh, your mind engaged, and your muscles tricked!

Taste good and good for you, too! Dream Body Recipes!

You asked for it and we delivered! More great Dream Body Recipes to help get you feeling and looking great!

Almond Chicken Salad
1 1⁄2 cups diced, cooked chicken breast (about 1 1⁄2 5 – ounce chicken breasts) 1 cup halved, seedless red grapes 1⁄4 cup celery 1⁄4 cup low-­‐‑fat mayo
1 Tbsp. Slivered almonds 1⁄2 tsp. Freshly ground pepper
Directions:
Combine the chicken, grapes, celery, mayo, almonds,
and pepper together in a medium bowl and mix well.

Turkey Chili
1 white onion, diced 2 garlic cloves, chopped 2 turkey breasts, cubed 1 tsp dried oregano 1 tsp ground cumin 2 Tbsp chipotle powder 2 Tbsp paprika 1 3⁄4 cups crushed tomatoes 1⁄2 lb sun-­‐‑dried tomatoes rehydrated and sliced 4 Tbsp balsamic vinegar 2 cups rinsed, uncooked brown rice 4 cups chicken stock 2lb pumpkin peeled, seeded and cubed Sea salt and pepper to taste 1 Tbsp unsweetened cocoa powder 1 cup chopped cilantro
Directions:
Coat the bottom of a large stockpot with 3 Tbsp olive oil and heat it on medium-­‐‑high. Add the onion and garlic and cook until translucent. Add the turkey, oregano, cumin, chipotle powder, and paprika. Cook until the turkey browns. Add the tomatoes, sun-­‐‑dried tomatoes, balsamic vinegar, rice and chicken stock. Bring to a boil. Then simmer for 40 minutes.
In a separate bowl, toss the pumpkin cubes with 2 Tbsp olive oil, sea salt and pepper, cocoa powder, and half of the chopped cilantro. Spread the cubes on a baking pan and bake them at 350 degrees F for about 20 minutes. Add the cooked pumpkin mixture to the
chili pot with some sea salt and pepper and the remaining cilantro.

Turkey Burger
1 1⁄4 lb. turkey burger 1⁄4 c. jarred roasted red peppers, chopped and drained (blotted dry) 2 scallions, chopped 2 Tbsp. plain dried bread crumbs
2 Tbsp. chopped fresh parsley 1 Tbsp. Dijon mustard 1⁄2 tsp. coarsely ground black pepper
Directions:
Preheat grill to medium and oil grate with cooking spray. In large bowl, combine turkey, roasted peppers, scallions, bread crumbs, parsley, mustard, and black pepper. Mix gently but thoroughly until blended. Shape into four 1 inch thick patties. Grill 10-­‐‑ 12 minutes, turning once, or until thermometer reads 165 degrees and meat is no longer pink.