April 2017 - FIT360USA
Eating healthy can sometimes seem like a daunting task. If you're used to eating out or eating high fat and high carb meals, it may be an adjustment but one that you can make without sacrificing taste. Yes, it takes a little more preparation and thought to put together healthy meals and snacks that TASTE GOOD! Those last two words, taste good, seem to scare people away from eating healthy. So many think that eating healthy means eating bland chicken breasts with unseasoned rice and steamed veggies without a smidgen of spice. Not the case! You can actually eat delicious food without feeling deprived. My snack idea is the perfect balance of flavor and healthy food.

Healthy Snack: Turkey Cilantro Roll Up


I like to use healthy proteins on hand at all times. Protein seems to be one of the hardest elements to find or grab. To make sure you're prepared, it's a good idea to have hard boiled eggs, baked chicken, organic deli meats and grass-fed beef on hand that have all been cooked. This way you can put together an easy snack without cooking multiple times each day. I also like to add in delicious carbs that are good for you like flavorful veggies and peppers. Quinoa, brown rice, oats and home made granola mixes are also great sources of healthy carbs. Healthy fats are a must! I always keep healthy fats like grass-fed butter, oils and nuts in my refrigerator and pantry. Spices are also a fantastic way to change the flavor without adding a ton of calories or unhealthy ingredients. Balance is key. You want to make sure you've got a solid balance of protein, carbs and fat for all of your meals and snacks. This can help control blood sugar levels so you don't get energy spikes and crashes.

For this snack, we used Plainville Farms Turkey (no carrageenan) with organic spinach and Bolthouse Farms Cilantro Avocado yogurt dressing. We're pretty much in love with these dressings right now because they don't pack a bunch of junk, are based with yogurt and have only 40 calories for 2 tablespoons. You can enjoy them without the guilt!

  • 4 pieces Plainville Farms Turkey
  • 2 Handfuls Organic Spinach
  • 2 Tsp Bolthouse Farms Cilantro Avocado Dressing
  • 1 Roll Up: 2 Pieces of Turkey + 1 Handful Spinach + 1 Tsp Dressing

Assemble your roll ups and enjoy!

Additions + Options: You could easily add extra veggies to this recipe to increase the nutrient value. Peppers, onions and tomatoes would be great options to add in. Herbs such as fresh cilantro would add even more flavor. Add sliced avocado to up your fat content. Get creative with your snacks and you won't be bored or unsatisfied.


RELATED: Low Calorie Banana Bread Recipe



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Healthy Snack: Turkey Cilantro Roll Up

How to lose belly fat fast for women? That's the question frequently asked by ladies whenever they want to lose weight. On top of that, they also want to burn those abdominal fats without doing excessive exercise and going for the extreme diet. They want to look healthy and fantastic at the same time after removing the fats.

How to Lose Belly Fat Fast for Women With 3 Simple Strategies


Can you spot reduce the belly fat by doing 1000 crunches or sit-ups every day? While I really impressed with your determination to do that number of crunches, sadly scientist has found out you can never spot reduce any selected area of your body (unless you going for liposuction, that will be a totally different story). But don't worry, here I will share with you the 3 effective strategies on how to lose belly fat fast for women.

Strategy #1 Get to the Lowest Calorie Intake

Fat is stored calories. How do you store those calories? The answer is simple, you are eating too much! You need to cut down your calories intake so that the fat cells can be released. When you don't supply enough calories, your body has to dig up your fat cells to compensate the calories deficiency.

According to the American College of Sport Medicine, the lowest calories intake for women is 1,200 calories per day and men's lowest calories intake is 1,800 calories per day. As our topic today is about how to lose belly fat fast for women, I suggest you to go for 1,200 calories per day. This way it will give your body the chance to release the stored fat to be utilized as energy.

RELATED: 1200 Calorie Diet Menu and Meal Plan

I like to remind you that 1,200 is a very low number of calories. I suggest you to stay with this calories intake until you start to feel lethargic. From there, slowly increase up your calorie intake accordingly until you feels your energy level is back to normal.

Strategy #2 Increase up Your Fat Burning Activities

You already lower down your calories intake. Your body starts to release the fat cells now to be utilized as energy. By increasing the activities that consume energy, you will increase the chances for the fat to be burned.

Before you thinking about hardcore exercises, I want you to think about your activity of daily living first. Find which activities you do daily that you can change so it can increase up your calories burning. For example, taking stairs instead of elevator, park your car a little further from the main entrance and etc. The message here is, get active throughout the day!

Strategy #3 Do the Metabolism Boosting and Fat Burning Exercises

For this purpose, your exercise routine should consist of resistance training and cardio. And you also should choose the routine that is challenging you. Remember, what doesn't challenge you, will not change you!

So how much exercise should you do? Let's get back to the American College of Sport Medicine again. They found out that for 150 to 250 minutes of moderate-intensity physical activity per week provides only modest weight loss. The significant weight loss only occurs when you go for more than 250 minutes per week.

My suggestion is go for 300 minutes of exercises per week which consist of resistance training and cardio. Keep the intensity moderate as you are at your lowest calories intake now, you will easily to be burned out if you go too intense for your exercise routine. You may perform your cardio 3 times a week and your resistance training 2 times a week.

For your cardio exercises selection, my advice is to choose the activity you enjoy to do. It can be jogging, brisk walking, swimming or playing sport games. For resistance training, you can go to the gym or you can just workout at home. YouTube will be able to provide you several resistances training routine you can follow. For example, you can type into the YouTube search box for "full body resistance training at home" or just "full body resistance workout at the gym".


Lastly, these 3 strategies on how to lose belly fat fast for women won't work if you just leave it on this article. Work on it and you will be able to see the leaner midsection soon!



Article Source: http://EzineArticles.com/expert/Azad_Basril/2374779

How to Lose Belly Fat Fast for Women With 3 Simple Strategies

If you are looking for a healthy low carb pancake recipe, you are in the right place. I have always loved making and eating homemade pancakes but they are usually fat and not too healthy. And that is why I decided to look for something healthier and more nutritious. And I have found the recipe for a fluffy and healthy low carb pancakes.

Homemade Low Carb Pancakes Recipe


The pancakes are light and delicious and what is the most important thing about them is that they do not contain flour. They are gluten-free and dairy-free. To make them I used oats which I grinded in the coffee grinder. Low carb pancakes are easy to make and they are low in calories compared to the traditional ones. To top these tasty pancakes I used a sugar-free maple syrup. The taste was amazing and I had a double certainty that I eat something nutritious and low in calories. Here is the recipe for these delicious homemade low carb pancakes:

Ingredients:
  • 1 large egg
  • 3 tablespoons water
  • 2 tablespoons coconut milk
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon baking powder
  • 1/4 cup sifted oat flour
  • 2 tablespoons sifted coconut flour
  • 2 tablespoons sugar-free sweetener

How to make pancakes low on carbohydrates:

  1. In one bowl, mix oat flour, baking powder, coconut flour, salt and sweetener.
  2. In a separate bowl, mix eggs, coconut milk and water.
  3. Pour wet ingredients in to the dry ingredients and mix until combined.
  4. Set aside for 2-3 minutes so that the batter thickens up.
  5. Heat a frying pan or a griddle over medium high heat and brush the frying pan with few drops of oil (you can use paper towel to do this).
  6. When frying pan is hot enough, pour about ¼ cup of the batter on the surface of the frying pan.
  7. Cook pancakes on one side foe about 203 minutes.
  8. Flip and cook again for about 1-2 minutes or until golden brown.
  9. Serve warm and with sugar-free maple syrup.

Additional Tips For Low Carb Pancakes:

* You can use buttermilk ot yogurt, instead of other milk type products.
* Add ingredients like cinnamon, fruits, nuts or meat on top as the first side is cooking.

Enjoy your pancakes!

RELATED: Easy Healthy Breakfast Burritos Recipe


Article Source: http://EzineArticles.com/expert/Luka_Malgaj/321707

Homemade Low Carb Pancakes Recipe

Healthy weight loss for teens is something that overweight teenagers must obtain. The weight loss starts with teenagers truly need to lose weight and want to lose weight. Teenagers should picture how great they will look once they have lose weight.

The 6 Healthy Weight Loss For Teens Tips


For teens to lose weight they need to create a healthy lifestyle. How do they create this life style? Well, they do this simply by consuming healthy foods and totally avoid junk foods.

Here are the 6 healthy weight loss for teens tips that teenagers should follow:

1. Eat at an interval of 3 hours. 

By doing so, you will prevent yourself from getting extremely hungry, which you will cause you to eat more later on. Bear in mind that eating smaller meals and more regularly is one great way to increase your metabolism which in turn, will make your body burn more fat.

2. Drink a lot of water every day. 

The quantity you should drink is 8 glasses of 8 oz glass daily. The downside of drinking a lot of water is only the frequent visit to the toilet. However, the benefits are aplenty. Among them is increased in metabolism which helps in burning more fat.

3. Prevent yourself from eating sweets no matter what. 

This is an excellent tip for healthy weight loss for teens since there are many teens who cannot help it. Sweets or sugar will make teenagers fatter simply because if sugar is not burnt off immediately it will be turned into fat.

create healthy habits not restrictions


4. Begin eating healthier foods such as Cheerios but minus the sugar. 

Consume more vegetables and fruits. These type of foods will assist you to stay full so that you don't feel like eating additional food.

5. Do not starve yourself. 

By starving yourself, you will gain more weight because once you start eating you will eat a lot. Your body will also slow down its metabolism when you start to starve yourself.

6. Despite the fact that diet is important to make you lose weight, let us not forget that another excellent and important thing to do, if you want to lose weight is exercise. 

Teenagers should be more active. You should walk, jog, cycle and do more exercise regularly.

Follow these 6 healthy weight loss for teens tips and see yourself lose weight in just weeks.


RELATED: Healthy Weight Loss Tips - 7 Tips For Safe and Long Term Weight Loss




Article Source: http://EzineArticles.com/expert/Mohd_Hizer_Hasan/125910

The 6 Healthy Weight Loss For Teens Tips

You love your job, and why should you not? It makes the ends meet. However, a job can be hazardous to your health, especially, if you work on a desk.

Office spaces are made to minimize movement and increase productivity. However, little did the makers of office spaces know that these same spaces can become a risk for desk workers, making them add a dozens of pounds every few days and straining parts of their bodies.

Maximum Impact Exercises for Women to Do at Office


The desk jobs not only increase weight but also strain the back, wrists, eyes and even neck, according to studies published by some universities.

Another disadvantage of office work is stress. Surveys suggest stress can lead to depression, multiple health issues and sometimes even deaths.

To combat this adverse effect of office routine, it's of essential importance to exercise regularly. But can one take out the time for exercise?

Helpfully, health practitioners have created workout routines for workplaces.

So, take out the time to work out between deadlines with these six maximum impact exercises.

Roof Raises:

Stand in an open space and push towards the ceiling with both your hands. Get weights in hands to maximize the impact.

Impact area: Shoulders and biceps

Hamstring curl:

Stand in an open area. Now bring your left foot near your rear, while bringing your hand in front. Repeat with the other foot.

Impact Area: Legs, Hips

Knee Lifts:

Similar to hamstring curls but opposite. Bring your knee towards your stomach while your hands go in the opposite direction.

Impact area: Knee and Hips

Desk Pushups:

Place your hands either on a wall or on the desk. Press your body forward like a normal pushup. The only difference is that desk pushups are inclined.


RELATED: How To Do A Perfect Push Up



Impact area: Triceps, Chest

Chair Dips:

While sitting on your seat, get up while holding the handles of your seat. Lift your body up by pushing with your hands. Remember, you need a stable seat for this exercise.

Impact area: Triceps, Wrists

Jog:

You see Barack Obama running in the White House. Why can't you? Though this might seems impossible in small offices, but try to take at least 100 paces per minute, whether on a machine or in office. If possible get outside the office for a small jog.

Impact area: Whole body

You may forget to do exercise on a regular basis in office. The best way to remember is to make a calendar and work accordingly. Take a break every two hours, do the exercise for around five minutes and get back to work.





Article Source: http://EzineArticles.com/expert/Sakshi_Gupta/2365821

Maximum Impact Exercises for Women to Do at Office

"I am trying to lose weight but I can't keep my hands off of candies!", "My sweet tooth always gets the best of me!", "Sodas are my weakness", "I cannot stop munching crisps!".

Top 6 Weight Loss Friendly Snacks


No more excuses.

All too often, people fail to stick to their diet plans and eventually give in to their cravings. It's okay, we are only human! However, your sweet tooth can still be trained to be satisfied by the sweet taste of an apple or another fruit - even though we both know that anything that comes close to REALLY satisfying your sweet tooth isn't going to be the epitome of a healthy meal, you eventually get used to it. With a healthy snack, you can have all the snack-time you want, minus the calories and the resultant flab. It may seem like the end of the world, but it's all in your head, believe it or not. All it takes is persistence, consistence, patience and perseverance (asking for a little much, aren't we?) well, you know what they say; no pain no gain! But rest assured, the pain is temporary, and before you know it, you will start to warm up to it. It is, after all, worth it. Know that anything that will hamper your weight loss regime is FORBIDDEN, because it's a deep, dark pit. Once you fall in, there is no coming back (sorry for being so dramatic, but you'll thank me later). Anyway, let me cut straight to the chase; here's a list of weight loss friendly snacks to help you get through the day without feeling guilty:

Grapes and walnuts

The ultimate, power-packed combo of fiber, protein, and sugars (the good kind) and healthy fats. Once you start snacking on a cup of grapes and a handful of nuts, there is no stopping; and the only thing you will gain is ENERGY!

Oatmeal and blueberries

For those who find oatmeal boring and bland tasting, adding a kick of blueberries to a bowl of fiber rich oatmeal can do wonders for the taste buds, as well as the waist!

Apple with... cheese?

That's right! Apples are celebrated for helping in preventing weight gain! Pairing a little bit of apple with a little bit of cheddar cheese makes the perfect sweet 'n' sour combo for you to snack on.

Almonds

Almonds snack


Because almonds are so high in both healthy fats and protein, while quite low in carbohydrates, eaten on their own they are highly unlikely to stimulate excessive insulin. Without insulin running around in your bloodstream, your body can switch from fat storing mode to fat burning mode.

There’s also evidence that not just high levels of protein, but also the predominantly monounsaturated fatty acids in almonds are actually thermogenic. This means they encourage your body to produce heat, increase fat mobilization and use it as fuel.

Grapefruit

Grapefruit


Hands down, ALL fruits make for better, healthier snacks. Grapefruit, for one, has been rightly dubbed as "diet food". Grapefruit works by lowering insulin levels and as a result, managing appetite. A study found that when people ate grapefruit with each meal, they lost up to 3 and a half pounds over the course of just 3 months! Moreover, - grapefruit is beneficial in any and all forms; grapefruit juice, grapefruit smoothies etc. Be creative!

RELATED: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet


Greek yogurt with raspberries and honey

It comes as no surprise that fruit plus dairy equals zesty, rich and delicious! This sweet and creamy trio is just what you need to satisfy your sweet tooth whilst also pacifying the growling monster your stomach turns into, at some time of the day. This snack is loaded with fiber, protein and fats (the healthy kind) as well as the ever so essential Vitamin C, which increases the body's fat burning abilities.

Psst. No more hiding in corners and snacking on unhealthy food. With these healthy and nutritious snacks, munch your way to a smaller waist!


RELATED: 1200 Calorie Diet Menu and Meal Plan



Article Source: http://EzineArticles.com/expert/Abbe_Sami/1385699

Top 6 Weight Loss Friendly Snacks

The belly fat may cause of a lot of issues for you. If you want to get rid of this fat, you can take a few steps. Usually, your waist circumference is measured to get an estimate of your belly fat. If your waist is 40 inches, you have abdominal obesity. Given below are some proven strategies that you can use to get rid of belly fat.

5 Strategies to Get Rid of Belly Fat


1. Avoid Sugar and Drinks Full of Sugar

According to experts, added sugar is not healthy for you as it has negative effects on your metabolism. Actually, sugar is 50% glucose and 50% fructose. Your liver can't metabolize the later beyond a certain limit. When you consume lots of refined sugar, the liver converts the extra fructose into fat. If you want to control your fat level, you may want to restrict your intake of sugar.

2. Eating more protein

As far as weight loss is concerned, protein is on the list of essential macronutrients. According to research studies, protein helps you control your cravings, and boosts your metabolism. If you want to lose weight, you should add protein to your diet. To do this, you can choose foods like fish, whole eggs, nuts, legumes, meat and so on. These foods are a great source of protein.


RELATED: How to Make a High Protein Breakfast
 

3. Eat Less carbohydrates

Consuming less carbs is one of the best ways of losing fat. What happens is that when you cut carbohydrates, your appetite will go down and you will lose weight. Aside from this, low-carb foods allow you to experience quick reduction in your weight. In other words, you will see positive results in a few days.

Health experts say that you should not eat more than 50 grams of carbohydrates in a single day if you want to shed those extra pounds.

4. Eat foods Full of fiber

Most people believe that fiber helps you lose weight, which is true. However, to achieve this goal, you should go for the right type of fiber. As a matter of fact, it's the viscous and soluble fiber that can increase your weight.

This type of fiber binds water and creates a solid gel that stays in your intestines. As a result, the gel has a negative impact on your digestive system and the absorption of nutrients. This process curbs your appetite making you feel full for a long time. The best way is to consume plant foods, such as fruit and vegetables.

5. Do Your Exercise

Exercise helps you prevent diseases and stay healthy. It also helps you burn the extra fat. For burning belly fat, you should do aerobic exercises, such as swimming, running, and walking. Make sure you consult your physician before doing certain types of exercises.

So, if you have been looking for a way to get rid of the extra fat around your waist, we suggest that you follow the 5 strategies mentioned in this article. You will see amazing results in a short period of time. Just make sure you follow the strategies consistently.

RELATED: Exercise to Slim Down Thighs



Are you looking for a good product to get rid of belly fat? If so, we suggest that you check out Forskolin slim. This product can help you with your weight loss goals.

Article Source: http://EzineArticles.com/expert/Satvik_Mittal/1728302

5 Strategies to Get Rid of Belly Fat