Thursday, November 9, 2017

Thai Coconut Chicken Soup (Tom Kha Gai) Recipe
There are so many fun, healthy options when it comes to making chicken. We can bake it, broil it, fry it, grill it, make a soup or stew and more. But, even with knowing that there are endless possibilities with chicken, it is still so easy to get in the habit of making chicken the same old way we've always made it.

Thai Coconut Chicken Soup (Tom Kha Gai) Recipe


But I am here to share something that will assist you with tapping into the world of chicken-possibility. This something is Paleo recipes. They are easy-to-follow recipes that are designed to support you in eating the foods that your body was programmed to eat. This results in natural weight loss, increased energy, and a stronger, healthier immune system and more. Some of the foods included in the Paleo Diet are wild fruit, game meat, fish and vegetables.

Okay so now that we got that covered lets talk about Thai Coconut Chicken Soup (Tom Kha Gai).


Ingredients:

Servings: 4

Prep Time: 10 minutes

Cooking Time: 30 minutes

  • 2 teaspoons Vegetable Oil
  • 2 medium Chicken breast, skinless, raw, cut into chunks
  • 4 medium Shallots, or 1 small onion, sliced
  • 1 clove(s) Garlic, crushed
  • 2 teaspoons Root Ginger
  • 5 stem Lemon Grass Stems, very finely sliced
  • 1 individual Chilli, Green or Red, deseeded and finely chopped
  • 400ml Blue Dragon Coconut Milk Light
  • 568ml Fresh Chicken Stock (1 pint)
  • 2 tablespoons Coriander, fresh, 2 fresh or dried lime leaves
  • 1 pinch Salt
  • 1⁄4 teaspoons Black pepper


Instructions:

Step 1

Heat the vegetable oil in a large saucepan for a few seconds, then add the chicken chunks, searing them for a minute or two. Add the shallots or onion and cook, stirring, for 1 more minute.

Step 2

Add the garlic, ginger, lemongrass and chilli, stirring well. Pour in the coconut milk and stock, then add the lime leaves. Bring to the boil, then reduce the heat and simmer, partially covered, for 25-30 minutes.

Step 3

Just before serving, add the chopped fresh coriander. Season to taste with salt and pepper, then ladle into warm bowls and serve immediately.

Notes

Dried lime leaves can be bought from the spice section of your supermarket, and you can look for fresh ones in little packs of Thai seasonings with the fresh vegetables.


That's sounds pretty easy right? So, the next time you're thinking about cooking chicken, step outside your comfort zone and let Paleo Recipes help you take your dish to the next level. Until next time, eat well.

RELATED: 10 Slimming Nordic Vegetarian Diet Recipes

Sunday, October 22, 2017

Is It Possible to Lose Weight and Never Put It Back on Again
Losing weight is relatively easy! The more difficult task is to maintain it.

One of the most complaint subjects in terms of dieting and weight loss is related to maintaining your weight once you achieved your goals and not putting it back on.

Are you one of those people?

If you are, rest assured that you are not alone.

Is It Possible to Lose Weight and Never Put It Back on Again


About 80% of people who lose weight put their weight back on again over a period of up to five years.

Today you will find out that it is possible to lose weight and not to put it back on again!

The frustration and pain of regaining the weight lost after so much effort is not something that can be dealt with easily. This frustration and sadness will become even more reasons for food to become a means of escape. The feeling of vanity causes people to give up trying again (as if it was worthless) and they return to eating even more.

LET'S SEE WHAT REALLY HAPPENS!

There are many reasons why someone regain weight again:

• (losing motivation) personal identity problems, when someone undergoes a radical transformation and ends up with different values, returning to their previous state.

• (Support from people around you) interference from someone close to you who is bothered by your determination.

• (unsuitable diet/life style) unwise diets that do not suit the individual's or their metabolism properly

• (a change to weight loss that did not come from within) lack of an inner change process which makes the slimming process something superficial which in turn is high risk in maintaining your weight loss.

• (Behavior change) a behavior change caused by inner change process is one of the key ingredient for initial weight loss and particularly thereafter for maintaining it successfully. There are some who do not acquire how to deal with their emotions and therefore, cannot take the learning process forward and extend that throughout their life.

The most classic example of this is people who lose weight solely by the help of medication! Surely those will regain all their lost weight within short to medium period.

So what to do?

To avoid this yo-yo diet effect, your actions will need to be supported by 5 pillars:

1 - Food re-education

2 - Focus

3 - Determination

4 - losing your motivation (don't allow external factor whatever they maybe affect your progress/goals)

5 - Help of a good professional

First you need to understand why weight loss is so important and what positive results it will bring to your life and your family!

These understandings will help to provide you with an absolute determination and necessary focus to do the job. Weight loss should be a life goal and the transformation should be more inner and should come from within.

Be attentive. Studies show that people who lose weight and do not regain, do at least two things:



They check their weight on regular basis (at least once a week) and exercise for at least 30 minutes 5 times a week. One way to be attentive and disciplined is to keep a diary, it does not need to be fanatic. Moderation is the key.

My advice is, just as a method of control, at least at the beginning of your weight loss journey, establish a daily activity record, daily planning creates discipline; it is essential to stay on track. Another piece of advice is to become a friend with the weighing scale. When the weighing scale stops being the "bad guy", you will notice things may start improving.

So, in this article, you learned that:

1 - It is possible to lose weight and not regain it.

2 - There are many reasons that make people to regain weight, such as:

  • Personal problems
  • Not being supported by others
  • Unwise diets that do not suit your metabolism or life style
  • Lack of motivation from within or inner change process and how to deal with your own emotions
  • Behavior change or lack of it

3 - The 5 pillars that you would need to implement to support and maintain your weight loss and avoid the yo-yo diet effect, which are:

  • Nutritional education
  • Focus
  • Determination
  • Be attentive
  • Help of a good professional

I cannot stress enough that one of the main reason why people put weight back on is lack of an inner change or the change that does not come from within. Another main ingredient for success in this is being FOCUS. Never lose the sight of why you are doing it.

RELATED: How to Get in Shape and Stay in Shape


Article Source: http://EzineArticles.com/expert/Arvin_Reis/2446353

Monday, October 9, 2017

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie

Shepherd’s pie can be a high calorie, low nutrient dish, with its ground beef, buttery mashed potatoes, and cheese. So I went to work making a lower fat and calorie using chicken. And the problem I had was it was too LOW in calories. No matter how many veggies I added and how big the serving got, it just wasn’t 400 calories. So you’ll just have to content yourself with a 350-calorie mega meal.

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie


  • 2 tablespoons (16 g) cornstarch
  • 1 cup (235 ml) low sodium chicken broth
  • 3 cups (420 g) cooked chicken breast, diced
  • 1 cup (150 g) red bell pepper, chopped
  • 1 cup (160 g) red onion, chopped
  • 20 ounces (570 g) frozen mixed vegetables
  • 20 ounces (570 g) frozen broccoli
  • 3 cups (610 g) mashed potatoes, prepared according to package directions
  • 1/2 cup (58 g) low fat cheddar cheese, shredded


Mix cornstarch with broth. Heat until thickened and bubbly. Stir in chicken. Place in the bottom of a 9 × 9-inch (23 × 23 cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Top with cheddar cheese. Heat under broiler until potatoes start to brown and cheese melts.


6 SERVINGS

Each with: 350 Calories (11% from Fat, 39% from Protein, 50% from Carb); 33 g Protein; 4 g Total Fat; 2 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 43 g Carb; 9 g Fiber; 8 g Sugar; 377 mg Phosphorus; 145 mg Calcium; 809 mg Sodium; 916 mg Potassium; 5932 IU Vitamin A; 15 mg ATE Vitamin E; 96 mg Vitamin C; 64 mg Cholesterol

RELATED: Low Calorie Banana Bread Recipe - Uses Artificial Sweeten

Friday, September 22, 2017

Recipe For Master Cleanse - Body Cleanse 1 Glass At A Time
Losing weight by using a proven cleanse and dieting program while not easy, isn't as hard as you may have thought. A lot of it comes down to the level of preparation you allow yourself. The longer you get your head around the concept and the more steps you take to prepare yourself physically the greater your chances of success. When you are mixing up the cleanse ingredients you can do it by the glassful or the pitcher full.

Recipe For Master Cleanse - Body Cleanse 1 Glass At A Time



Here is the recipe for master cleanse.

To make a full pitcher so that you can keep the mixture cool and readily available in your refrigerator:

12 Tablespoons each of fresh lemon juice and organic maple syrup, 1/2 teaspoon of cayenne pepper powder, 60 ounces of purified water.

To make a glass at a time:

1/2 Tablespoon each of lemon juice and maple syrup, 1/16 teaspoon of cayenne pepper powder and 8 ounces of purified water.

That's it, pretty simple isn't it? Even though the recipes are simple that doesn't mean staying on a liquid only diet for a full ten days will be simple. It can be very challenging and don't be surprised if you can't do it, especially on your first attempt.

Mental and physical preparation can help a lot. By simply cutting down on your caloric intake a little bit a few days before the cleanse you can greatly improve your odds. It's also a good idea to give yourself a few days before the cleanse to 'get your head around it'. Don't decide today that you're going to cleanse and then expect to jump into it tomorrow and be successful. You might be, but the odds aren't in your favor.

It's also imperative that you ask your doctor if you can do this cleanse. I'm not a doctor and can't give medical advice, only your doctor knows you and your medical history and can council you on whether or not this is a safe course of action.

If your doctor says to go for it here are the basics: you will drink this mixture for your daily meals. Make sure you also drink plenty of water to keep your body hydrated. You can expect to lose upwards of 10 to 20 pounds during the ten day cleanse (don't get disappointed if you gain a few pounds back after the cleanse since a little bit of the weight loss will be water weight).

You will also be ridding your body of potentially deadly toxins that have built up over years. If your doctor says it's OK you can repeat the cleanse once a month to keep your body clean and toxin free.

If you are disciplined and committed enough to get through the cleanse you can really kick start your weight loss efforts and detoxify your body at the same time. Since the recipe for master cleanse is easy to prepare and the ingredients are easy to find, you've really got no excuses, as long as your doc says it's ok.


RELATED: 22 Skinny Juices Recipes for Weight Loss Cleanse

Article Source: http://EzineArticles.com/expert/Lawal_B._Aremu/639680

Thursday, September 21, 2017

6 Benefits of the Paleo Diet
The Paleo diet is mostly easy to follow and promotes the eating of healthier foods. The diet offers plenty of benefits with many followers starting to notice more energy within a relatively short period, and with the combination of exercise, a leaner physique and a loss in weight. Here are a few of the benefits of the Paleo diet:

6 Benefits of the Paleo Diet


Clean eating

The Paleo diet is intended to promote clean eating with unnatural, processed foods removed and healthier options in their place. Also, there is no need to compromise on flavor when changing the diet to the most nourishing foods.

Typical foods to feature in this diet include lean meat, fresh fruit, seafood, fish, nuts, eggs, seeds, and plant-based oils. While grain, starchy vegetables, dairy products, high-fat meats, sugars and processed foods are some of the items that should be removed from the food intake.

Also, this diet gives a certain amount of freedom to indulge occasionally with snacks such as high-quality dark chocolate or a natural sweetener listed low on the glycemic index.

More movement

The Paleo lifestyle doesn't demand that a particular fitness regimen is followed. Instead of spending 60 minutes at the gym on a daily basis, it is more preferable to vary the activity in an effort to get fit. The preferred exercise options include dancing, swimming, hiking, cycling, walking, or anything similar that will get you outside.

Reduce inflammation

This type of diet eliminates several of the inflammation culprits such as alcohol, sugar, gluten and dairy. By removing these foods, there is less risk of causing sensitivity issues with the immune system. This is certain to help the sufferers of asthma and other allergies.

Eliminate cravings

Followers of the Paleo diet will be eating more healthy fats and protein, which is very useful for filling the stomach and promoting satiety.

Healthier stomach

The stomach is rich in microbes that help to regulate metabolism, boost the immune system, synthesize vitamins, and help digest food. The Paleo diet can eliminate a lot of food types that irritate the system to leave the stomach a lot healthier and more efficient at what it does.

Better Sleep

A further benefit of this diet is the holistic approach to health which is intended to treat the mind, body and soul. In addition to following a healthy diet plan, it is also important to be responsible with self-care and fitness. By getting the better dietary intake, the body is in a much better position to get the restful and deep sleep.


RELATED: Lose 10 Pounds in 30 Days Diet - Healthy Lunch Ideas

Article Source: http://EzineArticles.com/expert/Leo_Eigenberg/1776992

Wednesday, September 13, 2017

Health Benefits of Peanuts
Peanuts are thought to be a nut; however, it belongs to the family of legume in relation to soy, lentils, and beans. Varieties of products are made from peanut, and they include peanut flour, peanut oil, peanut butter and peanut protein to be used as ingredients in foods such as cakes, snacks, desserts, sauces, and confectionery.


Health Benefits of Peanuts



Peanuts are rich in fat, protein, Vitamin E, folate, and other essential healthy nutrients that provide medicinal benefits to the body. Peanuts have been studied to help treat many health problems such weight loss, skin problems, hair problems, memory loss, diabetes, cancers, and much more. Peanuts are usually consumed dry roasted, boiled, salted, and rarely raw. They are also called varieties of names such as groundnut, monkey nut, earthnut, goober peas or pignut.

Nutritional Values of Peanuts

Peanuts are equipped with numerous nutritional values similar to most of the essential nuts that mainly contain fats and protein. 1 oz of Peanut (according to USDA National Nutrient Database) has the following key nutritional values:
  • 168 calories
  • 2.6 g of fibre
  • 4.9 g of protein
  • 7.2 g of carbs
  • 14.6 g of fat
  • 1.3 g of sugar 
Other essential nutrients of peanuts are copper, vitamin E, vitamin B3, folate, biotin, vitamin B1, molybdenum, phosphorus, and manganese.

10 Health Benefits of Peanuts


When it comes to health benefits of peanuts or other leguminous nuts, the list is long and may not be discussed in just one article for a better understanding of their numerous benefits. Peanuts are an essential nutritional source in some underdeveloped and developing countries due to their numerous nutrients. Below are the key health benefits of peanuts:

Prevents diabetes: A recent study has shown that peanut is equipped with an essential nutrient such as manganese to help minimize the risk of diabetes disease by 21%. Manganese plays a vital role in blood sugar regulation, calcium absorption, and fat and carbs metabolism.

Prevent gallstones: Regular consumption of peanuts helps in putting gallstones at bay. Studies have shown that weekly consumption of 2 tablespoons of peanut butter or 1 oz of peanut is capable of reducing the chances of gallstones or gallbladder by 25%.

For heart health: Peanuts contain high levels of polyunsaturated and monounsaturated fats which are helpful for a healthy heart. They are also equipped with oleic acid and ploy-phenolic antioxidant to help lower bad cholesterol or LDL, enhance good cholesterol level, and prevent any forms of heart diseases such as corollary artery disease as well as stroke by improving the profile of healthy blood lipid.

Prevents cancer: The high concentration of beta-sitosterol (SIT), a phytosterol form, helps prevent cancer by hindering tumor growth in the body. This has been discovered to be more helpful in women than men. Research has shown that a consumption of peanuts two times in a week is capable of reducing the risk of getting cancer by 27% and 58% in men and women respectively.

Helps in pregnancy: Due to its high concentration of folate, peanut is studied to help women in pregnancy. The studies showed that pregnant women who eat 400 g of folic acid either before or during their early stage tend to reduce the development of having a baby with neural tube defect with a reduction rate of 70%. Apart from this, consumption of peanuts during pregnancy reduces the chances of allergic diseases such as asthma in children.

Helps brain health: These nuts are referred to as "brain food" due to their concentration of vitamin B3 or niacin which has been found helpful in boosting memory and help the brain function optimally.

Peanuts are equipped with flavonoid which aids and boosts the flow of blood to the brain.

Helps in weight management: Protein, fat, and fibre contained in peanuts have been found helpful in minimizing the risk of weight gain. These essential nutrients make peanuts a high satiety food, keeping you full and satisfied for longer period; hence, lowering your appetite to prevent overeating. They also give energy and increase your metabolic rate. Peanuts combine all these attributes together to help in weight management.

Promotes hair loss: Peanuts are an excellent source of vitamin C, a nutrient that enhances collagen production for keeping hair tissues together. They also have L-arginine which is used as a remedy for male pattern baldness and omega-3 fatty acids which help strengthen hair follicles for healthy hair growth.

Flushes out excess toxins for healthy skin: Peanuts are equipped with healthy monounsaturated fats resveratrol which is essential for a clear, flawless, and glowing skin by flushing out toxins that result in excess oil and breakouts on the skin. Another skin benefit of peanuts is their composition of anti-aging and antioxidant properties. Nutrients such as vitamin E and vitamin C help in preventing aging symptoms such as fine lines, spots, and wrinkles, and keeping the skin healthy and younger.

Promotes healthy growth: The amino acids found in proteins contained in peanuts promote healthy growth and development. This benefit has been found useful mostly in children growth according to some studies.

Conclusion

On a final note, having considered the health benefits of peanuts, it appears that consumption of peanuts is unavoidable. The benefits are not limited to the above, but it is worthy of mentioning that peanut fat and oil-free peanut flour according to studies, have the ability to lower bad cholesterol and have been found to offer protective effects to the heart.

Another significant advantage of peanuts is that they are affordable to the common man with low income. You don't need to consume too much of them to enjoy the numerous benefits of peanuts. One or two tablespoon or 1 ounce of peanut is enough to gain all the nutritional values attributed to them. Try it today!


RELATED: 25 Health Benefits of Cinnamon - A Miraculous Spice




This article is copy righted. Author Dr.Savitha Suri gives free ayurvedic consultations through her website Ayurveda Help

Article Source: http://EzineArticles.com/expert/Dr._Savitha_Suri/64291

Thursday, August 31, 2017

How to Get in Shape and Stay in Shape
It's 6:30 AM, and oh I need my morning coffee. I drag myself out of my bed and head straight to my kitchen to grab that mug of instant energy to get me going. Then I get busy with my day-to-day schedule with no time whatsoever to work out. We blame our job, our kids and our tired selves for not finding time to stay active. How do we get ourselves out there and move to feel better, and in turn make the lives of people around us better as well (health improves mood and focus)?

How to Get in Shape and Stay in Shape



I hear so many friends of mine complaining about not getting the push to start working out or start the healthy diet regime, to get where they want to be. Sunny beach, bikini? Nope - I'm better off in my cover up! It might seem tough, but if you want to see yourself as someone healthy and happening you can do it as well.

10 Steps to a new you:

1. First have a clear goal in your mind about what you want to achieve, but remember to be practical, knowing that a healthy weight loss, or getting fit does take time. Anything too quick is usually short lived and harmful.

2. Talk to friends who have the same goal, make a chat group to keep in touch and post pictures to inspire and get inspired. Also take some before and after pictures. Post sweaty post-workout selfies for friends who are in that group. Stay motivated make it FUN!

3. Buy some athletic clothes, yes it helps a ton when you have good-looking clothes. You feel like wearing them and go to the gym or head out for a run. A good pair of shoes are key if you want to take running seriously, so do not skip or skimp on that.

4. Start slow and start EARLY! It does help, when we start early our energy level is at the peak and the early morning air always helps us to feel the best. However do not forget to warm up as it takes a while to get our bodies in the active mode early in the day. Starting with small easy walks always helps us to stay motivated without draining us out till the next workout. Build slowly from there. Add strength and more challenging cardio as you get stronger.

5. Music is another important component, create your favorite workout playlist. I have mine which I have saved under the playlist Run, and I keep updating the list to avoid getting bored.

6. Be regular, whatever you do stay on it, make it a routine. It is the key! Sometimes when its difficult to find time, workout for a few minutes; even ten minutes make a difference and keeps you on that track.

7. Eating is another key component, remember - 80 percent nutrition and 20 percent workout. A lot of health coaches use this formula and it is quite true. the first thing is to get rid of is all the junk food from your kitchen pantry. Stay on track, with home cooked tasty food. Don't go crazy right in the beginning on super low calorie food. Keep a food log, this really helps. Foods high in healthy fats are the best way to stay full and avoid binge eating. Who doesn't love to snack on junk specially after a long day when we are really hungry. Eating dense natural foods like nuts, hummus and avocados can help us stay on track. Include a protein in every big meal. Chicken and turkey are great options but lean grass-fed beef is also good. Vegetarian/Vegan options are also available if you stick to foods like nuts, chickpeas, hemp, flax seeds for optimum protein intake.


RELATED: Foods You Should Eat To Get Your Body Weight Under Control


8. Eating in small portions but more frequently helps us not to binge. the key to lose weight is to EAT and not STARVE! Eat, but eat smart and eat yummy. Use spices and good fats to enhance flavor and taste.

9. There will be times that you lose track specially with vacations or during occasions. Never give up! Know that you can wake up the next morning and start a fresh and some cheat days are absolutely fine and also healthy not to get you frustrated. When on a vacation try to make smart food choice. Choose fresh fruits, salads and more protein. Bananas are another amazing fuel for our body, so keep them handy. If you slip off track in one meal, keep the next lean and healthy. But never get negative and give up.

10. And you need not have access to a gym or a grand outdoor setting - your floor in the living room is perfect! A set of 25 jumping jacks, followed by 20 squats, 30 second planks and 15 push ups can get you rolling. It is all about quality and not quantity! So little goes a long way. The key is to move and be smart in terms of food choices. With these tips you can start your journey to the new 'you' which you have always dreamt of.


RELATED: Squat Variations: Evaluating Squat Variations For Weight Training



Nothing is impossible when you train your brain and learn to have fun and not give up! Happy moving, and remember to say hello to your new self!



Article Source: http://EzineArticles.com/expert/Martha_Fernandes/2389776

Tuesday, August 22, 2017

Good Eating Habits To Lose Weight
If you are serious about getting rid of those unwanted pounds, one of most effective tool you can use is to establish good eating habits to lose weight. A major role in losing weight has more to do with how you eat than the content of what you eat.

Good Eating Habits To Lose Weight


Start by cultivating these good eating habits to lose weight:

Drink Plenty of Water

Cut down or eliminate your consumption of soda. Drink about one to two liters of water a day. While you're on the road to good eating habits to lose weight, drinking this amount of water purges hunger pangs and helps you to not overeat during meals.

Eat 5-8 Smaller Meals

The majority of people eat approximately 3 main meals per day, usually spaced between 4 to 5 hours away from each other. The time interval between each meal is what makes a person seem famished, which leads to overeating.

The key to establishing good eating habits to lose weight is to eat 5-8 smaller meals during the course of the day. Doing this does 3 things:

Reduces the risk of overeating;
Gives your body the time it needs to metabolize what you ate and
Consumes the energy gained from your food.

Snack on Fruits

We just talked about eating 5-8 meals a day; this includes snacking in between your regular 3 meals, this incorporates snacking on fruits, as opposed to belly-fattening candy bars and calorie-loaded sweets.

Put an End to Late Night Eating

It is imperative to allow your body more than enough time to exhaust the energy gained from your last meal. When you sleep, all of that surplus energy is stored up as fat. Therefore, make your last meal at least 4 hours before bedtime.

By cultivating these four good eating habits, you'll find them playing an essential role in losing weight. Remember, changing habits is not easy at first, but when you continue to do so, you will reduce your high- calorie intake by cutting back on overeating and by eating healthier snacks.

When you develop good eating habits to lose weight, your body will efficiently burn up the calories you consume and begin making proper use of the energy gained from food.

RELATED: Natural Ways to Battle Cellulite


Article Source: http://EzineArticles.com/expert/John_Junior/909636

Thursday, August 10, 2017

How To Get Abs Fast in 4 Weeks
Who doesn't dream in this season to proudly display a sculpted abs? Without a doubt, a sculpted abs is sexy, and they easily draw attention from others even with little exposure. Learning how to get a 6 pack is not all that hard, in fact it is pretty easy to do if you take the time to learn the exercises that are most effective and efficient in doing so, but more importantly than that is making sure your eating the right foods.

How To Get Abs Fast in 4 Weeks


The Six-Pack abs diet plan


Try to eat 4-5 times a day (pay attention to the amounts) or about every 3-4 hours. At each meal, consume a serving of protein (fish, egg, chicken and other lean meats)

Between meals, consume nuts, seed, avocado, and protein

Breakfast and your second meal should contain some carbohydrates like oatmeal, as well as a fruit.

Lunch: Brown rice, quinoa, sweet potato are good options.

For dinner, consume vegetables but avoid starches.

Moisturize yourself throughout the day especially during warm periods and during your workouts.

Every 10 days, enjoy a meal of pleasure. Eat whatever you want. This diet may seem strict but revealing your abs in just 4 weeks imposes sacrifices. At the end of your training, consume a post training shaker composed of 40 to 50 g of carbohydrates (optional) and 20 to 30 g of protein. This stabilizes your hormonal system and allows optimal tissue regeneration as well as a stable blood sugar level.

The best ab exercises

Run the 6 exercises 3 times 4 times a week (ideally Monday, Tuesday, Thursday and Friday) for 4 weeks. On Wednesdays and Saturdays, do 45 minutes of walking on treadmills with tilt (do not run). Rest on Sunday.

Your training session should last 45 minutes. If you finish before, perform walking on treadmill with tilt until reaching 45 minutes of activities. Concentrate on movement rather than speed.

Overhead Bench Squat


With a properly weighted bar, held over your head, stand in front of a bench. Keep the bar above your head and sit on the bench keeping your head and bust high. The bar will lean forward as you sit down, try reversing the trend, get up and repeat the move.


  • Number of sets: 3-4
  • Number of repetitions: 20-30
  • Rest between the sets: 30 seconds.



Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. You can also lower the bench one notch.

Knee Opposite Elbow


In the pump position rotate your right knee under your body to try to touch the opposite elbow. Keep the hips low and alternate, it makes a repeat.


  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between the sets: 30 seconds.


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.

Knee Elbow


Same movement but without crossing, the right knee touches the right elbow and vice versa. Keep the hips low and done once on each side, this makes a repeat.


  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between sets: 30 seconds.


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.

Pumps


Make as much pumping as possible. If the classic position is too difficult, making the pumps by leaning on your knees, the movement will be simpler because the weight supported by the arms is weaker. Do not forget to contract your abdominals during the movement.


  • Number of sets: 3-4
  • Number of repetitions: 15
  • Rest between the sets: 30 seconds.
  • Adjust by making a maximum of conventional pump.


Swiss ball hamstring curls


Lie on your back with the ball positioned under the heels of your legs straight. Keep your hips on the ground and bring your heels back to your buttocks.


  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds.

Dumbbell Lunge to Overhead Press

Take a dumbbell on each shoulder and put yourself in the slot position. Bend your knee to the ground in front slit and push the dumbbells over your head.


  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds

Dumbbell Lunge to Overhead Press


After your 3 repetitions of these 6 exercises, finish your 45 minutes of training by walking on inclined mats.



RELATED: How To Flatten Your Abs


This type of training is complete, it will require on each exercise the abdominal strap while recruiting other big muscular group (pectorals on the pumps, legs on the squats …). You can repeat it several times a week or simply replace one of your usual sessions with it.

Monday, July 31, 2017

5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning
Some folks will tell you that the number one most important thing you can do for weight loss and health is to eat breakfast. They’re wrong. A breakfast filled with carbs and lacking in protein, fiber, and healthy fat won’t do anything other than add useless calories and set you up for a sugar crash mid-morning. All you really need is a glass of milk, a spoonful of peanut butter, and a piece of fruit. But the best way to start the morning is with one of these simple protein-packed jumpstarts.

5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning


1. Yam Pancakes

Ingredients
  • 2 large free-range, organic eggs
  • 3 tbsp almond butter
  • 5 tbsp yam pure (steam yam, then blend)
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • splenda or stevia to taste
  • ⅔ cup apple, diced
  • ⅔ tsp virgin coconut oil
Directions

  1.  In a food processor or blender, combine all ingredients except apple and coconut oil. Blend until mixture becomes a smooth batter.
  2. Add coconut oil to a large frying pan over medium heat.
  3. Fold apple chunks into the batter and pour into the pan, making two pancakes. Let the pancakes cook 2–3 minutes, then flip.
  4. Serve hot and top with sugar-free syrup.
5 Simple Protein-Packed Breakfast Recipes - Yam Pancakes



Makes 2 servings

Per serving:
• 578 calories • 24 g protein
• 28 g carbs • 44 g fat

RELATED: Homemade Low Carb Pancakes Recipe


2. Bacon & Egg Breakfast Sandwich

Ingredients
  • 4 slices Canadian bacon
  • 3 whole large eggs
  • 3 large egg whites
  • 3 tbsp low-fat milk
  • 1 scallion, chopped
  • ½ cup shredded reduced-fat cheddar cheese
  • ¼ tsp black pepper
  • Hot sauce, optional
  • 4 whole-wheat English muffins, toasted
  • 4 slices tomato

Directions

  1. Place bacon on a microwave-safe plate in a single layer, and cover with a sheet of paper towel. Microwave on high 3 minutes. Rotate plate a half turn and cook 1 minute longer, or until the edges have browned and turned crispy. Set aside.
  2. Lightly grease a microwave-safe bowl. Add whole eggs, egg whites, and milk to bowl and lightly beat. Stir in scallion. Microwave on high, uncovered, for 45 seconds.
  3. Gently stir eggs, and continue to cook in 45-second intervals, stirring in between each interval, until set.
  4. Stir in cheese, black pepper, and a few squirts of hot sauce. Let stand until cheese has melted.
  5. Divide eggs on four slices of English muffin and top each with bacon, tomato, and remaining muffin slices.
Bacon and Egg Breakfast Sandwich


Makes 2 servings

Per serving:
• 416 calories • 33 g protein
• 48 g carbs • 12 g fat


3. Classic Frittata

Ingredients
  • 1 tbsp butter
  • 1 cup diced ham
  • 2 cups spinach
  • ½ cup marinated artichoke hearts
  • ¼ cup shredded cheddar cheese
  • 12 eggs
  • 1 lb 85% lean ground beef
  • 1 medium onion
  • 2 bell peppers 1 tbsp olive oil
  • 10 oz jar of your favorite salsa
  • Salt, pepper, and garlic powder

Directions

  1. Melt butter in frying pan, then add in ham, spinach, artichoke hearts, and cheese.
  2. Add in eggs, stir, cover, and cook on medium heat until firm (8 to 10 minutes), then divide into thirds.
  3. In a large frying pan, sauté ground beef, break it up into small pieces, and cook until all the pink is gone.
  4. In a separate pan, sauté onions and bell peppers in olive oil for 10 minutes, then add that to the cooked ground beef.
  5. Add salsa to the pan, as well as salt, pepper, and garlic powder to taste. Turn down heat and let simmer for 10 to 15 minutes, stirring occasionally. Spread on top of divided eggs.
Frittata


Makes 3 servings

Per serving:
• 431 calories • 36 g protein
• 18 g carbs • 24.5 g fat



4. Perfect Breakfast Sandwich

Ingredients
  • 2 slices Canadian bacon
  • ½ red or green bell pepper, sliced and seeded
  • 2 eggs
  • ½ cup no-salt-added, low-fat cottage cheese
  • ½ cup spinach (raw or cooked)
  • 1 7-inch whole-wheat pita
  • ½ cup shredded
  • reduced-fat cheese
  • Salt and fresh ground
  • black pepper to taste
  • 1 tbsp salsa

Directions

  1. Cook bacon in a nonstick skillet over medium heat. Set aside.
  2. Place peppers in the skillet and saute lightly.
  3. While they cook, beat eggs in a small bowl with a fork.
  4. Add eggs to pan and scramble.
    When eggs are nearly cooked, add cottage cheese and continue cooking until done.
  5. Layer bacon, egg mixture, and spinach inside pita pocket. Top with cheese, salt, pepper, and salsa to taste.
whole-wheat pita bread sandwich


Makes 1 serving

Per serving:
• 460 calories • 42 g protein
• 25 g carbs • 22 g fat


5. Oatmeal Nut Cereal Bowl

Ingredients
  • ½ cup oats
  • 1 cup low-fat, plain Greek yogurt
  • 1 tbsp honey
  • ⅓ cup sliced almonds
  • ½ cup blueberries
  • ½ cup strawberries
Directions

  1. Combine oats, yogurt, and honey in a bowl and stir to blend.
  2. Top with almonds, blueberries, and strawberries.
Oatmeal Nut Cereal Bowl


Makes 1 serving

Per serving:
• 703 calories • 38 g protein
• 75 g carbs • 31 g fat

RELATED: Top 6 Weight Loss Friendly Snacks