I’ve been trialing minimal food/fasting HIT workouts - eating a small teaspoon of crunchy peanut butter and having plenty of water during the class. So far, so good 👍🏼 I am however having a good lunch afterwards.....today’s feast - gluten free toast with a small amount of butter, smashed avocado with smoked paprika, sliced pickled eggs and mixed tomatoes - all washed down with a cup of decaf tea with oat milk. Nom! #atthegym#foodie#protein#nutrition#eatright#fuelyourbody
OP Royal Golden Milk Recipe
CANNED*COCONUT MILK: 1-1/2 cups
FLAX MILK: 1-1/2 cups
COCONUT OIL: 1 tbsp
TURMERIC: 1-1/4 tsp
BLACK PEPPER: 1/4 tsp
OP FAT BURNER: 1 tsp
SWEETENER: 2 tbsp or more Maple Syrup , Raw Honey. I added alot of syrup, I like mine sweet.
Directions Mix all ingredients, add to pot at medium heat for 8 minutes, continue mixing with whisk. Pour when very warm and that's it!
Coconut Milk Benefits
Lower Cholesterol: Coconut milk raises cholesterol levels, but its lauric acid boosts HDL (good) cholesterol, which improves the HDL-LDL (bad) cholesterol ratio. The fats in coconut milk are also easier for the body to break down and metabolize and contain healthy fats including omega 6 essential fatty acids.
Prevent Wrinkles: Improve skin elasticity with the consumption or application of coconut milk due to its copper and vitamin C content. Copper and vitamin C maintain flexibility and elasticity of the skin and blood vessels, slowing the aging process of your skin and body.
Weight Loss: Because of its fiber content, coconut milk makes you feel fuller longer and, in moderation, can help to control weight.
Rich in Vitamins and Minerals: Vitamins C, E and many B vitamins are abundant in coconut milk. Vitamins C and E help to boost the immune system, and B vitamins are responsible for providing energy to the cells. Coconut milk is also rich in magnesium, potassium, phosphorous and iron. Magnesium is responsible for many biochemical functions in the body, including regulating the heart’s rhythm and supporting the function of nerve cells. Potassium maintains the tissues of the heart, kidneys, brain and muscles. Phosphorus keeps teeth and bones strong, and iron creates red blood cells and carries oxygen throughout your body.
Bu hafta #diyabet haftası olunca; şeker hastaları ile ilgili birkaç önemli noktadan bahsetmek istiyorum;
Diyabet hastalarında kan şekeri düzeyini idealde tutmak çok önemli hatta bunun için biz diyetisyenler bu hastalarımızdan bazılarına “Karbonhidrat sayımı” eğitimi veririz ve diyet listeleri buna göre düzenlenir; mutfak tartısı da porsiyon kontrolü (1 porsiyon meyve, 1 dilim ekmek kaç gram vs) açısından danışanların çok işine yarar👌
Mutfak tartısını diyabetli bireyler dışında kilo kontrolü sağlamak isteyen tüm danışanlarıma öneriyorum⚖️ Miktar/porsiyon kontrolü yaparken çok işe yarıyor👍 Neden mi?
〰️Genellikle göz kararı yağ eklemek, alabildiğince un ya da 1 porsiyon meyve, 1 dilim ekmek gibi ifadeler sizi yanıltabilir. Çünkü bir dilim ekmek 25 gram olması gerekirken kalın bir dilim 50 gram dahi olabilir.
〰️Mutfağınızda tartı bulundurmak tarifler ve genel beslenme eğitimi için çok işinize yarayabilir✔️
💬 “Diyetimi de yapıyorum, neden istediğim verimi alamıyorum?” diyenler dürüst olmak ve bazı gerçekler ile yüzleşmek🙈 adına bir de mutfak tartısı kullanmayı deneyin, derim😊
🤶”IM GOING TO WAIT UNTIL AFTER THE HOLIDAYS”🎅
Here’s some Tuff Love
The holidays are just around the corner and your mind is going bAck and forth between. I’m going to start now.... wait no, the cookies, the food all the holiday festivities, it will ruin everything! ill just start after the holidays.
I hate to break it to you, but that’s the exact reason why your not taking care of your body now is because you find excuses to keep putting it off! So, does this mean next year you will quit during the holidays? Does this mean wait until Valentine’s Day is over? Easter? Then cinco de mayo? Then Presidents’ Day? Columbus day?
You need to realize that every time you say I’m going to wait until “_______” is a bad habit and you are just justifying in your own head how to stay in your own comfort zone. If that’s what you want fine, but then don’t complain and feel bad about your weight or feeling unenergized all day.
For those of you that really want to make the change this is a habit that needs to stop. There needs to be a shift in the mind on your relationship with food. You can still enjoy holiday festivities, you can still enjoy the foods and stay in track with your goals. The first step is quit with the excuses the second step is learning to change the way you think about food.
Don’t wait until the New Years when the hype is all about getting motivated and all the discountsand finding the best priced program. First of all motivation is a bunch of bull shit cuz it’s an emotion and emotions change. Learn self discipline rather than “waiting for the New Years motivation.” Cuz just like every other year, yeah you know, you do it for a few weeks and fall off just like the 80% of the population does. Don’t do that to yourself it’s a waste of time and money.
Get started now, and take 20lbs off during the holidays while enjoying food and set your 2nd goal when the new year comes around.
Quit with the excuses and take action now. Link in bio for the application to the Tuff Girl Fitness Academy.
Love these portion size examples.
Calories over everything is all I'm saying!
Weight Loss vs Weight Gain with Hamburgers and Sweet Potato Fries. .
The left side has a 4 oz burger and the left side has a few patties to equate to about 10oz of meat. If you wanted to lower the calorie load of the left side even farther you could swap the beef for a leaner cut of ground turkey. One thing to note is that ground turkey really isn’t any “healthier” than ground beef. Many people believe it is because it isn’t red meat. When you choose beef and turkey with an equal fat content the macronutrient and caloric load is fairly similar. Most turkey is leaner than 85% though which is why it is perceived as healthier. Depending on what side of nutritional literature you choose to subscribe to you may or may not believe red meat to have an association to heart disease. From the collection of data I have read, I don’t think there is consensus for either side. One thing we do know though is that if you eat red meat with vegetables it is 100% better than eating it with none!!
📸 @themealprepmanual -
Keep it simple!
Lovely recipe that'll have you feeling good about your day and leaving plenty of room for carbs! BOOM .
Cucumber Avocado Salad with Fresh Herbs + Capers 🌱🥑
This greens on greens combo is all about simplicity - but don't let that fool you! This salad serves as a super tasty, crunchy, tangy-fresh side salad, or an excellent lunch idea!
makes 4 servings as a side
2 medium English cucumbers, seeded and sliced
3 ripe avocados, peeled, pitted and chopped
2 Tbsps capers, drained
2 heaping Tbsps fresh cilantro leaves, chopped
2 heaping Tbsps fresh parsley leaves, chopped
2 heaping Tbsps of fresh chives, finely sliced
1 fresh garlic clove, finely grated or minced
2 small fresh limes, juiced
1 Tbsps high quality extra-virgin olive oil
sea sea salt and fresh ground black pepper to taste
In a large glass salad bowl add cucumbers, avocados, capers, chives, garlic and herbs. Sprinkle with sea salt and pepper to taste and drizzle with olive oil and lime juice.
Toss very gently to coat.
Serve immediately and enjoy!
Royal Golden Milk recipe perfected!
Benefits of Coconut Milk
Dairy and Soy Alternative: Those who need to stay away from dairy and soy because of allergies and sensitivies often find that they can digest coconut milk without problem. The good news is that it can be substitutes in baking and cooking as well!
Plant-Based Fats: The fat in coconut milk is coconut oil, which is slightly different than saturated fats that come from animals. These plant-based fats are medium chain fatty acids, which don’t degrade in the body the way animal fats do. Instead of adversely affecting cholesterol levels, they actually lead to an increase of HDL – or good – cholesterol levels.
Calming Effect: Coconut milk contains 89 milligrams of magnesium per cup, which makes it a rich source of a minerals that helps to calm the nerves and maintain normal blood pressure. So coconut milk makes you relax!
Build Strong Bones: Coconut milk is not a good source of calcium. It contains just over 38 milligrams of calcium per cup compared to regular milk’s 300 milligrams in the same serving size. It is, however, rich in phosphorous. With 240 milligrams of phosphorus per cup, coconut milk still contributes to strong bones!
Fight Infection: Coconut milk contains a fatty acid called lauric acid- which converts to monolaurin in the body, which is a compound that has antiviral and antibacterial properties. For this reason, coconut milk consumption helps fight infections and viruses.
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Poor circulation is a common problem caused by a number of conditions.
Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation (1, 2, 3, 4, 5). Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet.
In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery.
Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.
Here are the 14 best foods to optimize blood flow.
1. Cayenne Pepper
Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.
Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels (6). Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles found in blood vessel walls.
Research indicates that ingesting cayenne pepper increases circulation, improves blood vessel strength and reduces plaque buildup in your arteries (7). What’s more, these spicy peppers are frequently included in pain-relieving creams because they can encourage blood flow to the affected area (8). 2. Pomegranate
Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators.
Consuming pomegranate — as juice, raw fruit or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.
A study in 19 active people, found that ingesting 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter and exercise performance (9). Another study demonstrated that daily consumption of 17 ounces (500 ml) of pomegranate juice during or before weight training reduced soreness, muscle damage and inflammation in elite weightlifters (10)...See Full Article
The farmers market season may be ending, but you can still catch OURgrain at various markets this winter! .
This Saturday the team will be set up at the United Church of Christ Market in Swansea, MA 9am-12pm; and on Sunday the team will be at the Providence Arcade Market in down town Providence, RI, 10am-2pm. Hope to see you there!
🍸 Friday-yeah !
Ça y est, enfin, ton jour préféré de la semaine est arrivé 🥳
Ta journée n’est pas encore finie mais ton esprit a déjà activé le mode apéro 🤪
Si tu fais partie de la team “je reçois à la maison” oublies les Monster Munch et autres ca-ouettes qui stopperont tout espoir à tes invités de passer une bonne soirée (j’déconne 😝 mais quand même... c’est fini les années 80)
Fais-les donc rêver avec quelque chose d’original comme ces petits biscuits au houmous de betterave parsemés de fleurs 💗
Pour cela NO STRESS il te faut juste un rouleau de pâte brisée et un emporte pièce, de quoi préparer le houmous (recette dans la rubrique Octobre18) et ce qui sublimera le tout : les fleurs (magasin bio)
Une fois les petits biscuits emporte piècés, passe-les au four quelques minutes (ils doivent sortir dorés), remplis du houmous de betterave une poche à douille, et c’est parti : tu poches et tu parsème de fleurs !
⏱ En 20 min top chrono tu serviras à tes invités une belle assiette colorée et originale, qui te fera remporter à coup sûr le titre de Reine de la soirée 👸🏻
Time to rise and grind people!! If you didn't hit the gym yet. Make sure you do so after work. I know I'll be there after the 9-5 hustle!
Just wanted to point I don't use supplement programs eg. Tummy tea, Shakeology, & Herbal life. As I prefer to get all my macro & micro nutrients from all the food groups, a protein bar here & there (only because sometime I dont eat enough protein sometimes), take my Ultra Mega women multivitamin & bounty fish oil & blood pressure pill,and mainly water. All that other stuff is not for me, it's just a pharmaceutical company making money off people. Plus a person with a heart condition or medical issues, has to be very careful about that their consuming. To me it not neccessary or worth it because with hard work & consistency! But yall do what best for you!
One thing I really love about #superhumanbreakfast is the fact that I can prepare and eat it even when I'm travelling.
I'm currently in Peru and thankfully, the ingredients are available in the garden here in Samadhi Sacred Valley and in the local market -- the greens, carrots, tomatoes, avocados and eggs!
But the actual highlight of this post is this @realpickles kimchi/sauerkraut!💕 This jar of goodness is very convenient to bring since it only takes up little space in the luggage.
So, if you're a travel person like me, I highly recommend that you bring a jar or two of @realpickles sauerkraut! It doesn't only keep you healthy while travelling but also helps you prevent/fight off any stomach problems.
I hope you're having a wonderful and magical day!🌟
Today's mid morning snack! Haven't posted pictures of my food in so long!
Here we have 160g of cucumber as well as 3 lighter cheese triangles!
Total of 90 calories seems as it's not long before lunch time!
Yesterday I started logging again using MyFitnessPal. I aim for 1812 calories a day (carbs/protein/fat - 50/30/20). These were calculated using the TDEE calculator (https://tdeecalculator.net)
My target by Christmas is to be 170lbs. Having weighed myself this morning, I am only 7lbs away! The last few weeks I've been maintaining a steady weight with hardly any fluctuation without logging, so I know I can make some decent damage by Christmas morning (my birthday!)
On a plus, I am just 1lbs away from being out of the obese category! Sorry about the lengthy post haha!
• Woke-up craving this chicken Shawarma with #Extratoum 🤷♀️
💡Ordering extra toum #garliccream is definitely increasing you caloric intake since the main ingredient is #mayonnaise . More info on condiments and sauces in the highlight ⬆️ #TGIF#Beirutbybite