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

How to Lose 10 Pounds in 1 Week - The Hidden Secret That Can Help You to Lose 10 Pounds in a Week


To lose 10 pounds in 1 week is not impossible. Although it may seem a bit unnatural to you in the beginning, it can really help you to kick-start your weight loss routine and follow more natural methods later on.

How to Lose 10 Pounds in 1 Week - The Hidden Secret That Can Help You to Lose 10 Pounds in a Week


Now, let me share with you the hidden secret to lose 10 pounds in 1 week.

1. Cleanse your body of toxins. The first thing that you must do is to detox your body. Drink lots of fruit juice, lemon juice and plain water. Whenever you feel hungry, drink it. By clearing the toxins in your body, it will help you to lose weight faster.

2. Eat smaller portion of food. Next, limit the amount of food that you eat. For every meal, eat plenty of vegetables, lean meats and fruits. If you want to achieve faster weight loss, make sure that at least half of your plate is filled with vegetables.

3. Eat 5-6 small meals every day. Instead of 3 big meals a day, eat 5 to 6 small meals every day. This will make speed up your metabolism rate and help you achieve faster weight loss.

4. Avoid sweet, fried and other unhealthy food at all cost. No fast food or soft drink during this 1 week. These foods contain lots of calories that will prevent you from losing weight.

How to Lose 10 Pounds in 1 Week - The Hidden Secret That Can Help You to Lose 10 Pounds in a Week


5. Run at least 30 minutes every day. Forget about other exercises, just focus on slow jog this week. Each session should last at least 30 minutes. If you are unable to last for 30 minutes, just brisk walk.

RELATED: Lose 15 Pounds In 15 Days With This Workouts


6. Always keep yourself motivated. Look at pictures of athletes or other things that will motivate you. This will ensure that you stick to this weight loss plan.

As long as you follow this plan religiously, you can definitely lose 10 pounds in 1 week.


Is it possible to Lose 10 Pounds in a Week.



Article Source: http://EzineArticles.com/2336030

Lose 15 Pounds In 15 Days With This Workouts


The objective is to spike your metabolic rate so that you burn up calories all day long, as well as help you maintain lean muscle mass tissue.

This is going to involve you performing 2 weight lifting workouts per week along with an additional 2 interval cardio training sessions per week, for a total of four workouts overall.

Then the other three days of the week are going to be devoted to rest and recovery.

Lose 15 Pounds In 15 Days With This Workouts


WEIGHT LIFTING

For your weight lifting workout, you’ll be doing a full body approach, so you’ll hit each and every muscle group in the body at once, and you’ll be using primary compound exercises so that you are able to work as many muscle groups at once as possible.
This will provide a stronger metabolic rate increase, it will help to get you in and out of the gym faster, and it will help you maintain your muscle mass tissue better since you’ll be able to lift more weight overall.

Basically, it’s a win-win.

You’ll be keeping the total rep count a bit lower to the 6-10 rep range, which will ensure that you area able to lift a weight that challenges you and keep your lean muscle mass tissue.

Furthermore, you’ll be using slightly shorter rest periods to provide a greater metabolic spike and to give you a bit of a cardio workout at the same time.

Let’s show you your workout. Remember that this is to be done twice per week (so one workout on each day), and you should always leave at least one day off between sessions – if not two days.

Workout 1

Exercise
Reps
Sets
Rest
Squat
6
3
45 seconds
Bench Press
6
3
45 seconds
Deadlift
6
3
45 seconds
Shoulder Press
8
2
45 seconds
Lunge
8
2
45 seconds
Bicep Curl
10
2
30 seconds
Tricep Extension
10
2
30 seconds
Bicycle Crunch
10
2
30 seconds


Workout 2

Exercise
Reps
Sets
Rest
Leg Press
6
3
45 seconds
Incline Bench Press
6
3
45 seconds
Deadlift
6
3
45 seconds
Lat Pull-Down
8
2
45 seconds
Step-Up
8
2
45 seconds
Lateral Raise
10
2
30 seconds
Leg Extension
10
2
30 seconds
Hamstring Curl
10
2
30 seconds
Plank
30 second hold
2
30 seconds

Lose 15 Pounds In 15 Days With This Workouts


 

CARDIO TRAINING 

Now that you have your weight training workout portion in place it’s time to consider the cardio training element of things.
Because you are aiming to keep your metabolic rate as high as possible, you’re going to want to implement interval training to this protocol.

For interval training, you’ll want to perform shorter bursts of all out cardio training and then couple those with an active rest period of about two to three times as long.

So for instance, you could perform 20 seconds of interval training and then 60 second rest periods. Or, you could perform 30 seconds of interval training and then 90 second rest periods.

Choose whatever you’re comfortable with and do this 5-8 times per session, starting with a warm-up and ending with a cool-down.

Use your favorite mode of cardio training, but one that does allow you to accelerate quickly as that will be key to seeing results from this sort of workout.

You are to perform this on off days from your strength training workouts, twice per week.

Lose 15 Pounds In 15 Days With This Workouts


*Dietary Provision:


Now, one final thing that you must note is that because both of these workouts are so intense and require more energy than your diet is providing, you need to eat some carbohydrates before the workout. 


To the snack or meal before you are going to do the workout sessions mentioned above, you should add one of the following:
  • ½ cup brown rice
  • 2 slices whole grain bread
  • 1 large baked sweet potato
  • 2 servings whole grain cereal
  •  ½ cup oatmeal (raw measurement)
  • 2 bananas

This will provide you with the fuel you need to exercise properly and maintain your strength levels.

RELATED: Top 6 Weight Loss Friendly Snacks

Lose 15 Pounds In 15 Days With This Workouts



Lifestyle Factors

Finally, if you want to be successful with losing 15 pounds in 15 days, there are some further lifestyle factors that do need to get considered.


You can’t just hit the gym and expect fat to melt off your body, you need to be doing everything right 24 hours a day.

The top things to focus on here include:
 

Sleep

Make sure that you get at least 8 hours of sleep each night. If you aren’t sleeping enough, your metabolic rate will be slower, you’ll store more body fat, and you won’t see as fast of results. Plus, you won’t recover from your workouts as well either.

It’s not a good situation to get yourself in.
 

Alcohol

For the time being, avoid drinking at all costs. Alcohol is only going to cause the breaks to be put on fat loss, making progress that much more difficult.

It contains calories and stops all fat burning from taking place.

Drink only water and green tea while following this plan.
 

Stress

Finally, aim to keep your stress levels as low as possible. Having too much stress will only encourage abdominal fat accumulation, making you look less lean than you could be.

Plus, it’s likely to lead you to emotionally eat, which we don’t need to tell you isn’t going to end up helping you with your efforts.

Use good stress management techniques – journal, talk to a friend, take a bath, or go for a walk. Do whatever it takes to bring your levels down.


Don’t let yourself down. Give it all you’ve got and you will be seeing good results to come.

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

How To Flatten Your Abs in 2 Weeks at Home



Super-trim and flat abs are many dieters’ dream – but how do you achieve them?

The answer is simple.

In conjunction with the foolproof weight loss food plan, you need to do some toning exercises to transform your body.

How To Flatten Your Abs in 2 Weeks at Home


Remember to do these in the evening for 20 minutes, once every three days (between your thigh and butt workouts).

Here’s how to flatten those abs:

The Plank


This abs workout doesn't require much movement, but it packs a punch.

For this ab workout routine you will start on your stomach. Again, you can use a mat for comfort.

Bring yourself up so you are resting on your forearms. Position your elbows underneath your shoulders. Place your palms flat against the ground. Once in position bring the rest of your body up as if you were doing a push up.



Hold this position for 10 seconds, building on the time as your body allows. You'll want to build up to 30 seconds or challenge yourself for the full minute. Keep good form and bring your naval in towards your spine for the best results.

Abdominal Hold


Now sit tall on the edge of the chair with your hands on the edge of the seat and your fingers pointing to your knees.

Tighten your abs and bring your toes 2 to 4 inches off the floor and lift your body off of the chair. Hold for as long as you can, shoot for 5 to 10 seconds.

Lower yourself down and repeat. Continue this exercise for 1 minute.



Beginners can keep one foot on the ground for additional support.

Navel Pull-In


Kneel on the floor in front of a chair with your knees hip-width apart.

Bend forward at your waist and place your elbows on the chair.

Breathe in and exhale, slowly contracting your navel in toward your spine. Pull your navel in and hold for 5 to 10 seconds.

Do as many reps as you can each time, building up to 10 reps.


Superman Raises



Get on all fours, aligning your knees under your hips and hands under your shoulders.

Lift your right arm to shoulder height and your left leg to hip height, hold for two counts. Reach forward with your fingers and back with your heel.



Repeat this exercise on the opposite side. Do 20 reps, alternating sides.

To burn a few more calories, touch your opposite elbow to your knee as you pull your arm and leg in.

Leg Lifts


Sit up with your back straight on the floor, with your legs stretched out and your toes pointing towards the ceiling.

Slowly raise each leg as high as you can, pulling in your abdominal muscles, then lower it. Raise and lower the alternate leg. Repeat the set of raises 20 times.



Rest for 20 seconds… then repeat all of the exercises until the 17 minutes is up.

Next Steps

Don’t forget, you will not do these exercises again for two days, because you will be working on your legs and butt, so put plenty of energy into it.

There are also a few little tips you can use to help perfect your abs faster and more effectively, so read on…

5 Secrets to Flatter Abs!


The exercise that you will do, both cardio and toning, will take care of giving you a much better body. The food will certain help you shed the pounds. But what about those little tips that go beyond diet and exercise?

Here are few extra secrets for flatter abs:

1. Don’t eat late at night – This doesn’t just mean takeaway pizza, don’t eat any meals, however healthy, after 8pm.

This is because the body will find the late-night calories much harder to burn off and is more likely to hold onto the excess energy in the form of fat.
Guess where?

That’s right, all around your waist.

Don’t risk more belly fat, only eat before 8pm and try to drink just water and herbal tea after this time too.

2. Keep on drinking lots of water – Most people suffer from dehydration on a daily basis, but have no idea why they feel sluggish and find the excess weight hard to shift.

Remember, we are 60% water. We need to keep ourselves constantly topped up in order to be able to enjoy peak health and lose maximum weight.

3. Don’t skip your snack – Always eat a light healthy snack in the afternoon. There is a great reason for this and it revolves around insulin.

A healthy snack boosts your metabolism and balances out your blood sugar. When you keep your blood sugar lower you keep your insulin levels lower.

Insulin needs to be kept low, because it is what tells your body to store fat around your waist. If you eat every 3 or 4 hours, you avoid the great peaks and troughs in your blood sugar levels, which are detrimental to your health.

4. Chew well – Digestion begins long before you swallow. Chew your food properly, until it is ground into a paste in your mouth.

That way all the right enzymes can work on the food and start to break it down. If you do not chew your food properly, you are likely to suffer from indigestion and bloating, which work against you when you are trying to lose weight.

5. Laugh a lot! – This is the most fun tip ever. The diet really will take care of the food side of shifting the weight for you, but this is one of the enjoyable little lifestyle changes that can really help.

Laughing – deep, spontaneous ‘belly laughs’ - are just that; they work your belly muscles.

You don’t have to spend all day rolling around laughing at jokes (as if you had the time). However, being happy will actually help you to lose weight and studies have shown that feeling down causes people to eat more and exercise less effectively – so keep on laughing!

That’s your abs sorted, if you just stick to the plan. Now it is time to take a look at your butt…

5 Green Smoothie Recipes for Weight Loss


This recipe article, 5 Green Smoothie Recipes for Weight Loss, aims to help you start on a diet filled with fresh greens. This article offers a variety of green smoothie recipes that incorporate only greens and fruits, those that use non-dairy milk and yogurt, and even grain-filled smoothies (sometimes called ‘thickies’) that are easy to follow and will hopefully encourage you to begin and carry on a healthy and effective way to lose weight.

5 Green Smoothie Recipes for Weight Loss



1. Gleaming Green Spinach and Lettuce Smoothie

Yield: 2 glasses

Ingredients:

  • 3 cups chopped romaine lettuce (or about 1 head)
  • 2 cups chopped spinach leaves (about half of a large bunch)
  • ½ cup sliced celery
  • ½ cup diced apples (about ½ medium sized whole)
  • ¼ cup diced pear (about 1 medium sized wholes)
  • ½ cup sliced banana
  • ½ tablespoon fresh lemon juice
  • 1 cup water

Gleaming Green Spinach and Lettuce Smoothie


Preparation:

1. Wash all vegetables and fruits thoroughly before handling them.

2. Put romaine lettuce, spinach and water together in a blender. Process at low speed until mixture becomes smooth.

3. Add celery, apple and pear. Blend mixture at high speed.

4. Lastly, add the banana and lemon juice and puree until well blended.

5. Pour into glasses and serve fresh.

Variation:

Add ½ cup each of parsley and cilantro for an even greener smoothie. Using stems are okay, but chop them so they do not ruin your blender or smoothie maker.

Add an inch of ginger to recipe for an extra zing.

Smoothie fact:

This smoothie is 7 parts green vegetables and 3 parts fruit, so this will help you put more greens into your diet than you normally could in one sitting. This well-mixed green smoothie is easy to digest, which will make your body absorb more vitamins and minerals. Plus, this smoothie is amazingly filling, so it will keep you from reaching for that carbohydrate packed snack just to pacify your hunger pangs.


2. Energy Booster Spinach and Collard Greens Smoothie

Yield: 1 glass

Ingredients:

  • 1 cup fresh spinach
  • 1 cup fresh collard greens
  • 4 whole medium sized oranges
  • 3 cups pineapple chunks

Energy Booster Spinach and Collard Greens Smoothie


Preparation:

1. Squeeze out the juice from the oranges. Use this fresh juice as liquid base for blending the spinach and collard greens together. Blend at slow speed until smooth.

2. Add the pineapples to the orange and greens mixture and blend at high speed until well mixed.

3. Pour and serve immediately.

Variation:

Want this smoothie to double as a cold thirst quencher? Add 6 ice cubes into the mix and blend until smooth.

Can’t find collard greens? Take it easy by replacing with a cup of chopped kale.

Smoothie fact:

Packed with fruits and vegetables that are rich in minerals, proteins and vitamins A, C, E and K, this smoothie is a surefire energy booster that will allow your body to function at an optimal level. That’s real, green and mean energy in a glass!

3. Minty Papaya Green Smoothie

Yield: 1 glass

Ingredients:

  • 3 cups spinach leaves
  • 2 cups cubed ripe papaya
  • 1 cup cubed pear
  • 2 tablespoons goji berries (dried or fresh)
  • 10 fresh leaves of mint
  • 1 cup filtered water

Minty Papaya Green Smoothie


Preparation:

1. Pour water into blender. Add papaya first, followed by the pear, berries and then mint leaves. Add the spinach last.

2. Blend on high speed for about 30 seconds or until the smoothie turns into an even and creamy consistency.

3. Serve fresh.

Variation:

Substitute papaya with an equal part of banana and you will still have a creamy smoothie.

Pour smoothie into an airtight container and chill in the refrigerator overnight to make a refreshing morning smoothie meal replacement.

Smoothie fact:

This smoothie recipe packs in an abundance of protein, folate, magnesium and potassium. It is also high in vitamins A, B1, B6, C and K.

Aside from its high nutritional value, ripe papaya is also a good creamy fruit base to your smoothie.


4. Green Piña Colada Smoothie

Yield: 4 glasses

Ingredients:

  • 1 cup chopped dandelion greens
  • 4 cups fresh ripe pineapple chunks
  • ½ cup shredded coconut meat
  • 4 tablespoons dried pitted dates
  • 2 cups unsweetened coconut water
  • 2 cups ice cubes

Green Piña Colada Smoothie


Preparation:

1. Put all ingredients in a blender. Remember to put the liquid first and the greens last. Add ingredients in between.

2. Blend on high speed until a creamy and smooth puree is achieved.

3. Pour into glasses and serve.


Variation:

For a nutty taste, add 4 tablespoons raw cashew nuts to the recipe. Just be sure to choose the right cashews (plump, uniform in color, smells nutty and sweet) and always soak them first to remove enzyme inhibitors and make them more digestible.

Smoothie fact:

Dandelion greens may be bitter when eaten raw, but adding this super green vegetable to the mix will make your smoothie taste like it has alcohol in it. Best of all, dandelion greens are said to be the ultimate detox and cleansing green because it is a great liver cleanser.


5. Kiwi Green Smoothie

Yield: 1 glass

Ingredients:

  • 1 cup chopped kale leaves
  • 1 cup chopped Romaine lettuce
  • 1 cup chopped Swiss chard leaves
  • ½ cup sliced ripe bananas
  • ½ kiwi fruit
  • Juice of ½ lemon
  • 1 cup distilled water
  • 1 teaspoon bee pollen
  • ½ teaspoon maca powder
Kiwi Green Smoothie


Preparation:

1. Wash all ingredients thoroughly. Prepare as directed in the recipe.

2. Put all ingredients in a blender. Blend at high speed until smooth.

3. Pour into a glass and serve immediately.

Variation:

Replace water with same amount of unsweetened coconut water for extra alkaline in your green smoothie.

If kiwis are not in season, substitute it with mango or papaya.

Smoothie fact:

Adding nutrition supplements like bee pollen and maca powder in your green smoothie will increase health benefits that your body will acquire from your mix.

RELATED: 6 Detox Smoothies Recipes To Cleanse Your System

Being fit and trim does not necessarily mean depriving yourself of essential nutrients and the actual joy of eating. Reduce your caloric intake but take in as much nutritious, satisfying and delicious foods as you can lay your hands on. The journey to weight loss can be done with green smoothies that will keep you satiated and healthy.