Repost @sarahdufflifestyleandfitness 👍👍👍👍👍
. 💖HOW TO MAKE PROGRESS THIS WEEKEND💖
So you think you can’t make progress at the weekends?
Of course you can so long as you keep your s**t somewhat together and remember weekend calories do count ALWAYS.
Doing 1 thing better than you did last weekend is 100 percent progress
In doesn’t need to be perfect and it doesn’t need to be anything dramatic.
👉Remember something is always better than nothing.
Being stuck in the mindset that everything has to be all or nothing is a minefield and this thinking is rife at the weekend...
👉You had too much cake at a party
👉1 or 2 wines too many last night
Do this mean that you’ve totally fooked up trashed your week completely? NO
Does it mean you should say f**k it and show no restraint at all for the rest of the weekend?
👉NO NO AND NO
You need to ditch the screw it mindset put it behind you and get back plan
One of my online fat loss clients was messaging last night freating about her up and coming social weekend.
I gave a gentle / very firm reminder that every decision she makes this weekend is totally within her control, no one else’s. -
If she manages to make some good decisions then that’s not only a win but it’s also progress, from past behaviors.
👉Progress not perfection.👉
If all you do this weekend is eat one extra portion of broccoli, grab a couple of hours extra sleep than your usual weekend 4 per night then congratulations you made progress.
If you’re normally a “disorganised Sally” but you spend an hour getting organised for the week ahead then that’s progress.
And what do you do when you make progress??? -
CELEBRATE CELEBRATE CELEBRATE 🎉
👍🏻Have an awesome weekend
👉be kind to yourself
👉be kind to others and try and do something better than you did last weekend.
❤️Toodles for now🙋🏼♀️
Repost @dinneratthezoo 👍👍👍👍👍
This recipe for Asian cucumber salad 🥒🥒 is cucumbers and colorful veggies tossed in a zesty sesame dressing. 👌👌 The perfect quick and easy side dish! 😍😍
This recipe for Asian cucumber salad is cucumbers and colorful veggies tossed in a zesty sesame dressing. The perfect quick and easy side dish!
Calories per serving 87 kcal
Author Dinner at the Zoo
3 cups cucumbers peeled, seeded and sliced;1/4 cup red onion thinly sliced;1/2 cup red bell pepper chopped,
For the dressing:2 tablespoons soy sauce;1 tablespoon rice vinegar;1 tablespoon toasted sesame oil;2 teaspoons honey;2 tablespoons chopped cilantro or sliced green onion;1 tablespoon sesame seeds;salt and pepper to taste.
Place the cucumbers, red onion and red bell pepper in a large bowl.
In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, cilantro and sesame seeds. Taste and add salt and pepper if desired.
Pour the dressing over the vegetables and toss to coat. Serve immediately or store in the refrigerator for up to 8 hours. .
Repost @nessasphere 👍👍👍👍👍
Many of us want to eat healthy but counting calories and measuring food can be overwhelming 👎🏼📝 And in my opinion, it is not really necessary unless you are preparing to a competition. This easy-to-follow Healthy Meal Plate Model makes meal planning simple, well balanced, and good for you in the long run 🤗 Use medium size plate and set it up as below:
1️⃣ Vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. You can replace one half of the vegetables with fruits.
2️⃣ Protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken (mostly breast and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame.
3️⃣ Carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, I prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin.
4️⃣ Healthy fats - don't forget about them, add a portion of your thumb tip - I use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (1/4 of big avocado).
Use this Plate Model as a guide for where to begin. You can adjust the portion of each food group depending on your level of physical activity and your goals.
I showed an example of one of my meals built according to Healthy Meal Plate Model. There is basmati rice, grilled beef, steamed asparagus, lettuce, yellow cherry tomatoes and olive oil. This meal is only 365 calories because I usually have 5-6 meals a day of the same size. .
Repost @recipesfoodandcooking 👍👍👍👍👍
Serves: Serves 4
Grilled Boneless Pork Chops with a Maple and Rosemary Glaze
Author: Mary Ellen @ Recipes Food and Cooking
Boneless pork chops in a maple, balsamic and rosemary glaze can be done in 30 minutes for a quick weeknight meal fit to be fed to family or guests.
1 package Smithfield All Natural Pork boneless pork chops;
salt and pepper;
crushed rosemary (optional and I used dried). Sauce =
1 cup pure maple syrup;
1/4 cup balsamic vinegar;
1/4 cup water;
1 1/2 tablespoons fresh rosemary - chopped.
Side dish =
1 bag gold new baby potatoes;
1 bag fresh English peas;
salt and pepper;
1 tablespoon butter.
1. Start the grill to medium heat.
2. Season the Smithfield All Natural Pork boneless pork chops with the salt, pepper and a little crushed rosemary.
3. Prepare the glaze. Add the maple syrup, water, balsamic vinegar and rosemary to a small saucepan. Bring to a boil and reduce to about half, about 5 minutes. Take off heat.
4. Put on the grill. Cook for about 7 minutes on each side.
5. Brush the glaze on each side and cook for 2 more minutes. Pour remaining glaze over pork chops. Temperature will be at 165 degrees when done.
6. To prepare the side dish:
7. Wash the baby new potatoes. Add 1 teaspoon of salt. Add to a pan and cover with water. Cover and bring to a boil. Cook for 10 minutes.
8. Add the peas. Cook until tender.
9. Drain. Season with the salt, pepper and butter.
Recipe by Recipes Food and Cooking at https://recipesfoodandcooking.com/2018/03/28/grilled-boneless-pork-chops-maple-rosemary-glaze/
#recipesfoodandcooking#ontheblog#foodporn#foodblogger#huffpostfood#eeeats#recipeoftheday#buzzfeedfood#yahoofoods#food#allnaturalpork#collectivebias#ad @smithfieldbrand @walmart
Repost @jungletwisted 👍👍👍👍👍
Who doesn’t love chicken?! Everyone’s bound to fall in love with the The Twisted Tower, as brilliantly named by @jayarte!
Make sure to check out and try the recipe, using the ingredients listed below:
10 chicken breasts
2 tbsp paprika
1 tbsp garlic powder
1 tbsp onion powder
1 tsp salt
1 tsp ground black pepper
3 tbsp groundnut oil
1 large onion
250ml cayenne hot sauce
125g soft butter
3 tbsp honey
1 clove garlic
2 tbsp chopped chives
2 tbsp chopped parsley
1 tsp salt
1 tsp pepper
Repost @blonde.health 👍👍👍👍👍
Carbs. There are no ‘good’ or ‘bad’ carbs. These are the categories they actually fall into, all categories have a place in the diet for the majority of individuals.
All carbs break down into simple sugars in the body which are then either used for energy, stored intra muscle or in the liver, or stored as fat as a last resort. Changing a carb to a fat is a very inefficient chemical process, your body isn’t dumb and won’t do that unless you give it a lot more carbs that in realistically can use. For example if you are eating in a caloric surplus (knowingly or unknowingly)
So if all carbs become sugar, what’s the point in these ‘types of carbs’? The simple ones break down faster, so they are good for fast energy e.g. pre workout. You won’t tell a runner off for drinking a glucose drink would you? So why tell yourself you can’t have some dried fruit because ‘it’s too fast digesting’.
The complex carbs are much slower digesting so provide slower release energy. They also contain a bunch of fibre which helps us feel fuller and keeps our digestive process moving along nicely. Having some carbs post training is a great idea to replenish lost muscle glycogen, complex carbs would be a good option here.
Fibrous carbs have lots of fibre (obvs), few calories and bunch of micronutrients. Use them to bulk out your meals and get your essential vitamins and minerals.
No, you don’t get fat if you eat ‘carbs after dark’. If you ate more total food that day than you expended then anything further that you ate could contribute to fat gain, even veg 😮. To learn more about calories check out my YouTube channel (plug) linked in bio. .
There are lots of ways to use carbs. Carbs are friends.
If you are diabetic or have another condition that impairs your ability to process carbohydrates then it goes without saying that this information is probably not for you. Work with your doctor of nutritionist to find a dietary balance that works for you.
Repost @kyle.coughlan 👍👍👍👍👍
. 💥FASTER FAT LOSS💥
❗️Believe it or not when you feel hunger, you might not actually be hungry.
If you don’t drink coffee, have green tea instead. Caffeine is the key here. Caffeine is a great hunger suppressant.
Another tip!💥If you still feel hungry after coffee ☕️ have a piece of fruit🍎 . Your liver is likely depleted and fruit is a healthy and low calorie way to top up your liver stores! 😊
Take the above steps before eating or snacking. Eating when you’re ACTUALLY hungry (in need of nutrients) is very powerful.
It gives us the sense of control.
To have a healthy relationship❤️ with food, don’t let it control you❗️
There are many factors that cause us to be hungry👇🏼
💚1)You may feel hunger because you are dehydrated. Upon waking up you are very dehydrated, so make sure you drink at least 1 liter of water after waking up.
💚2)You may feel hunger because you are sleep deprived. Getting adequate sleep (7-9hrs) is so important for your health.
💚3)You may feel hunger because you are bored. We sometimes just crave food if we get bored. When you do, find something interesting to do!
💚4)Stress is also another factor that causes hunger. Being aware of it and accepting it is a good way to deal with the stress. Just take a second to breathe and think about what to do. Avoid reacting to your emotions. You’re in CONTROL.
✅Try these steps. If after drinking water, having caffeine and even eating a piece of fruit is not enough to suppress your hunger, make sure to eat a nutritious meal! 😃
Hope this post provided some insight. Do try these steps out!
What are some ways you guys deal with hunger? And which one of the 4 is most likely the reason?
Stay Healthy 💚 Peace ✌️ - Kyle