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These 18 weight loss dinner recipes will help you shrink belly fat.

Losing weight can be very boring sometimes. Especially when it comes to dieting. For me, it means giving up all the ice-cream for “healthier food choices.”

In this blog post, I’ve compiled a list of delicious and healthy meals that will help you lose weight because delicious meals make losing weight fast and simple. If you follow a consistent diet routine, you’d be surprised at how fast results can come and how stuff like ice-cream will stop seeming so irresistible.

Don’t forget to pin/share/bookmark this post so you and your friends can easily find these recipes whenever you need them.

  1. Chilli Lime Steak Fajitas

“This recipe couldn’t be any more simpler. I’ve taken out the usual pico de gallo and guac to come up with an even faster solution for the night-time-getting-dinner-together-without-losing-your-mind craziness type of situation. You won’t even miss them!” Recipe: cafedelites.com/chili-lime-steak-fajitas/

2. Slow Cooker Cuban Pulled Pork Tacos with Pineapple Salsa

“These street-style pork tacos will be a hit at your next family gathering! The citrusy flavor of the pork really shines through when paired with our sweet Pineapple Salsa. These tacos are light, yet filling enough to be satisfied by one serving… which is only 313 calories, by the way! Click here for the recipe.

3. 3 Ingredient Salmon

“Want to lose weight without going hungry? Wild salmon is a must-have. Not only is it rich in omega-3s, healthy fats that stave off metabolism-slowing inflammation, but it’s also a great source of protein, a nutrient that increases post-meal calorie burn by as much as 35 percent! Thankfully, it doesn’t take a lot of work to transform a raw fillet into a filling, delicious meal, and this recipe by The Healthy Maven proves just that. We love that it goes from the oven to your dinner table in just 20-minutes flat.

Get the recipe from The Healthy Maven.”

4. Chicken Burrito Bowls

“Chicken Burrito Bowls made with taco-seasoned chicken, cilantro-lime rice, salsa, guacamole, corn, beans, and a delicious creamy cilantro sauce.” Recipe: www.chelseasmessyapron.com

5. Skinny Honey Mustard Chicken

“Skinny Honey Mustard Chicken: If your regular chicken breast is getting boring, this is the perfect meal to change things up! What it lacks in calories it makes up for in taste and texture.” Try it out here!

6. One pot lemon herb chicken & rice

“Where have you been all my life one pot dishes?? Why has everyone else in the world known how wonderful they were while I avoided them? Try this one out and I guarantee you won’t mind one bit!” Click here for the recipe!6

RELATED:

Is fruit making you fat? In this blog post, you’ll learn the kind of fruits that isn’t a free pass for weight loss and if you read to the end you’ll get 500 free Paleo recipes.

7. Easy pork chops with sweet and sour glaze

The easiest, no-fuss, most amazing pork chops ever, made in 20 min from start to finish. You can’t beat that! Get the recipe from Damn Delicious.

8. Tuna Fried Rice

This is something different from your normal fried rice and it’s 373 calories. Click here for the recipe

9. {ONE SKILLET} Lemon chicken and red potatoes

“Yes, you read that correctly, we’re telling you to eat potatoes for weight loss. The reason: An Australian study that measured the satiety index of 38 popular foods found that white spuds were not only more filling and satisfying than things like cookies and cake (no surprise there), they also ranked better than healthy picks like brown rice and oatmeal. As a result, research participants ate less on the days they consumed them. Add this healthy meal to your weekly rotation and it may just be easier for you to say no to dessert.”

Get the recipe from Chelsea’s Messy Apron.

10. Vegan Red Thai Coconut curry

“This creamy Vegan Red Thai Coconut curry is full of delicious veggies and covered with a thick, coconut sauce. It’s the perfect winter warmer for these cold evenings!” Recipe: http://laurencariscooks.com/vegan-red-thai-coconut-curry/

11. Skillet beef and broccoli ramen

“The actual making of the meal is super quick — the meat gets cooked in the same skillet that the sauce AND then the broccoli is cooked in. All are added one right after another — 1- cook the meat, 2- add in the sauce and simmer, and then 3- steam the broccoli on top of the sauce.” Recipe: chelseasmessyapron.com

12. Herb And Citrus Oven Roasted Chicken

Try this easy, elegant roasted chicken with fresh lemons, oranges and herbs. It’s perfect for weeknight meals or special occasions! Try this Herb And Citrus Oven Roasted Chicken From TheComfortOfCooking

13. Spinach Lasagna Rolls

“These Spinach Lasagna Rolls are perfectly portioned and have all the flavors of lasagna I love.”

Try this Healthy Spinach Lasagna Rolls From TheGirlWhoAteEverything

14. Sicilian-Style Salmon With Garlic Mushrooms

“Bring the flavours of Siciliy to your plate with this simple fish supper.” Recipe: bbc.co.uk

15. Paleo Sweet Potato Waffles

“Paleo Sweet Potato Waffles made with four essential ingredients and a low FODMAP option | Gluten Free, Dairy Fee, Sugar Free” Recipe: asaucykitchen.com

By the way, If you’re into Paleo then you should totally get this free 500 Paleo recipes handbook. You’ll only need to pay shipping and it’s so worth it.

16. Sweet & Sour Chicken

“Sweet and Sour Chicken made healthy with low fodmap, paleo ingredients free of additives and full of flavor.” Recipe: asaucykitchen.com

17. Coconut Lime Chicken

“Creamy Coconut Lime Chicken Breasts – a one pan, Whole 30 approved dish made with only a handful of ingredients. Dairy Free + Paleo” Recipe: asaucykitchen.com

18. Vegan Jalapeno Chickpea Mac And Cheese

“This Vegan Jalapeño Chickpea Mac and Cheese Pasta is gluten free, full of flavor, and ready in under 45 minutes. Made with a lentil and chickpea pasta, jalapeños, and Mexican spices. It’s a healthy hearty plant based meal that can feed a family or multiple dinners for two!” Recipe: cottercrunch.com

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Is fruit making you fat?

By Dave From Paleohacks
Creator of the Paleohacks Cookbook

If you’re trying to lose weight, you’re probably worried about ice cream, pizza, and cake…

But fruit?

Isn’t that one of the BEST things you can eat to shed stubborn pounds?

Not so fast!

The cause of your endless weight-loss struggles might be right in front of you: the empty fruit bowl on your kitchen table…

Fruit Isn’t a “Free Pass”

The most dangerous paleo mistake people make?

Fruit is delicious, but it isn’t a “free pass” in your diet.

A lot of people treat it that way though. They’re strict about ditching unhealthy processed foods. But they let themselves eat as much fruit as they want.

Once someone decides to lose weight, sweets, sodas and processed foods are usually the first things to go…

But you still have to eat something. You have to replace some of those calories you eliminated from your diet.

Protein and healthy fats are ideal, but people struggle to get enough of them. So they end up snacking all the time, filling up on fruit to fight off hunger pains.

That’s when the problems start. A certain chemical in fruit can be DANGEROUS if you eat too much of it. Let’s talk about that now…

Fructose: What Makes Fruits Sweet (and Sometimes Dangerous)

“Fructose” is a natural sugar found in fruit.

It’s much better than high fructose corn syrup (the stuff found in processed foods). But fructose is still sugar. Eat too much, and you can get yourself into a world of trouble.

Why?

When you eat fruits, your body processes the fructose in them quickly. This spikes your blood sugar levels, and your body releases a hormone called insulin to get things under control.

Do this repeatedly, and your body adapts by becoming RESISTANT to insulin!

Things only go downhill from there. Insulin resistance has been linked to obesity—the last thing you want to hear if you’re trying to lose weight. It’s also been linked to diabetes, kidney disease, and even heart disease.

So the dangers of eating too much fructose are real. But don’t swear off eating fruit just yet…

Hold on. I Thought Fruits Were Healthy! What’s the Deal?

Fruits have plenty of vitamins, minerals, and antioxidants to write home about. As long as you aren’t eating too many of them, they fall under the “healthy” foods camp.

But not all fruits are created equal!

Some are sweeter than others. They have a high fructose content and a high “Glycemic index” (which measures food’s impact on your blood sugar).

Save the following sugary fruits for special occasions:

  • Bananas
  • Grapes
  • Mangos
  • Melons
  • Papayas
  • Pineapples

You can enjoy the following fruits more often because they’re less sugary:

  • Apples
  • Apricots
  • Avocados
  • Berries
  • Citrus fruits
  • Cherries
  • Figs
  • Grapefruit
  • Peaches
  • Pears

And if you’re going to eat fruit, stick to whole fruit.

Eating whole fruit gives you get plenty of fiber with the fructose, which helps your body process the fructose more slowly. This is easier on your blood sugar and keeps you feeling full.

Fruit juices and smoothies taste delicious, but they’re super easy to overdo. Liquid calories don’t fill you up like whole foods do. You’re essentially drinking “fructose bombs”: entire batches of fruits thrown into a single glass.

How Much Fruit Can I Eat and Still Lose Weight?

Fruits have plenty of nutrients that make them healthy. But they also contain fructose, which can be dangerous if you eat too much of it…

But how much is “too much?”

It depends.

How active you are matters…

But how much is “too much?”

If you spend most of your time in an office and only exercise a little, you’ll probably see faster weight loss by limiting your fruit servings to 1-3 a day.

Athletes and physically active people can get away with eating more fruit: 4-5 servings a day is a good guideline. Physical activity helps you do well with more carbs (from fruits and starchy vegetables) in your diet.

You can always stop eating fruit until you reach your target weight. Then you can gradually reintroduce it into your diet. Until then, you can get all of the nutrients you need from vegetables.

No matter how much fruit you eat, don’t let it replace animal protein and vegetables as the pillars of your diet.

Fruit Is Just One Piece in the Weight Loss Puzzle

No matter how much fruit you eat, don’t let it replace animal protein and vegetables as the pillars of your diet.

Figuring out fruit is an important piece in the weight loss puzzle…

But it’s just one piece.

In order to lose weight—and keep it off—you need a proven roadmap to follow.

Your health is at stake. You don’t have time to waste on another fad diet or trying to figure things out on your own.

In order to lose weight—and keep it off—you need a proven roadmap to follow.

The Pete’s Paleo Eats gives you that roadmap.

It gives you the knowledge you need to shed stubborn weight, as well as the practical tools to put that knowledge into action.

We’ve teamed up with one of the most prominent chefs in the Paleo community to bring you dozens of nutritious, gourmet Paleo recipes in our new FREE cookbook.

Learn how to make gourmet dishes like Mongolian Red Pepper Beef w/ Roasted Spaghetti Squash… in under 30 minutes.

My publisher is giving away the first 500 promotional copies for FREE here.

________________________________

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The 5 commandments of smart dieting.

To see the best results from any diet plan, you’ve got to know the “Diet Commandments”. These guidelines are essential for superior results. They will take you to the Promised Land, flowing with good health and energy.

Sadly, many dieters miss out on one or more of these rules, and it costs them their success.

  1. Thou Shall Eat More Protein

Of all the foods you might eat while on a fat loss diet, protein is probably the most important. Protein combats hunger, stabilizes blood glucose levels, and prevents lean muscle loss. The result is raised metabolism and accelerated fat loss.

Don’t let your protein intake fall short. Aim to consume some in every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.

  1. Thou Shall Eat Regularly

You may have heard that metabolism increases the more often you eat. That’s somewhat misleading. Actually, the boost you get from a meal is directly related to meal size — eating regularly does help keep hunger at bay.

Feed your body frequently throughout the day to avoid food cravings and energy lows. Those who follow this guideline are more likely to stick to their diet or weight loss program.

  1. Thou Shall Prioritize Fresh Foods

When selecting your foods, remember processed foods are a sin. Eating fresh is a must. In our world, processed foods are around every corner, waiting to cause weight gain and thwart our efforts for a healthy life.

Eliminate processed food and give your diet a major boost. Focus on natural foods, like fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. This isn’t the Garden of Eden—reaching for the apple is the right choice.

You could call this commandment the Golden Rule of dieting. If you make only one change to your diet plan, make this one.

  1. Thou Shall Set Short Term Goals

One diet rule that you should abide by is to continually set short term goals. Think about your strategy in the here and now, not months ahead. If your goals can only be achieved far down the road, it becomes too easy to lose sight of them.

You should also ensure that you put your goals in writing and tell a friend or family member about your intentions. The accountability will redouble your commitment.

Try thinking in two-week segments. Two weeks is generally the period necessary to form good habits, so it’s the perfect amount of time to build behaviors that stand the test of time.

This is precisely why The 2 Week Diet was created. It will help you stay motivated and consistent until good decisions become automatic. To learn about the 2 week diet, get this free e-book and start setting your own short term goal.

  1. Thou Shall Avoid Fruitless Comparisons

Finally, stop comparing yourself to others. Realize this is your journey. Your body is unique and you won’t see the same results as everyone else, so don’t expect to.

Instead, start comparing yourself today to yourself from yesterday. That will give you everything you need to know. If you improve every day, or hold fast to your diet program, then you are already a success.

Keep these diet commandments in mind. Focus on them and be confident you are building a truly righteous body.

What Makes You Overweight: Is it Calories or the Wrong Carbs?

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Photo by rawpixel on Unsplash.

 

Modern medicine, weight loss “gurus” and so-call fitness “experts” have been telling
us the same ol’ outdated, bogus advice for years:

Losing weight is just a matter of eating less
and exercising more

or

We get fat because we eat too much fat

These ideologies are better known as the “Calories In/Calories Out” and the “Fat
Makes us Fat” theories that have been proven time and time again to be complete
nonsense. These diets fail to take into account our bodies and how food is
metabolized and take the easy way out by implying that anyone who is overweight
is either eating too much fat or they’re just plain lazy. It points the finger at us and it
refuses to acknowledge what science has already proven…

Carbohydrates Make Us Fat

I know…I know…you’ve probably heard that one before. Perhaps you even gave it
some credence for a while. Maybe you’ve even tried a low-carb diet or the Atkins
Diet (or something similar) but found it just wasn’t for you. Unfortunately…if you truly
desire to lose weight fast, drastically reducing carbohydrates is an absolute must.
If you don’t want to…or just feel like you just can’t give up carbohydrates for the next
2 weeks, then truthfully, there is nothing that can be done for you to lose weight
except for hours and hours in the gym and severe calorie restriction over a period of
5-6 months. However, if you truly want to burn 10-20+ pounds of body fat in the next
14 days and if you’re willing to follow this diet without deviation—then I personally
guarantee that you will lose weight.
If you continue reading, you’re going to learn exactly why carbohydrates cause us to
get fat…and you’ll learn exactly what to do about it.

CONTROL YOUR BLOOD SUGAR AND YOU CAN CONTROL YOUR
WEIGHT FOREVER

We get fat because of the carbohydrates we eat. If you want to burn fat and become
lean, you must accept this fact right now and you must hold this truth sacred.
When you restrict carbohydrates in your diet, you will become leaner. This is an
absolute fact. When you increase your carbohydrate consumption, you will get
fatter. This is not disputed. This is simply a matter of the human body’s response to
your hormones and how they are affected by the foods we eat.

Here’s how it works…

When we eat carbohydrates, particularly those that are sweet or starchy, our blood
sugar increases rapidly. When our blood sugar increases, our pancreas secretes
insulin into the bloodstream. Insulin’s job is to bring our blood sugar back to normal
levels. It does this by moving the sugar out of the blood and into the muscles, liver
and fat cells. If not for insulin, this high blood sugar (aka glucose) would be toxic. As
you may know, diabetics need to add insulin to their bodies to keep them alive and
functioning.

So, insulin is a good thing with regards to keeping us alive by alleviating high blood
sugar levels that are triggered by carbohydrate consumption.
BUT… Insulin is also very, very problematic with regards to our ability to lose weight.
As mentioned, when blood sugar is high, insulin’s job is to move that sugar out of
the blood stream and into the liver and muscles to be used for energy. But there’s
more to it. Insulin is also a storage hormone. What this means is that when insulin is
present in the bloodstream, as it is when we consume carbohydrates (sugar, starch),
the excess carbohydrates (those that are not needed right away for energy) are
broken down and stored in our fat cells as fat. When this happens, our fat cells get
larger…and so do we!

And not only does insulin force those excess carbohydrates and fat into our fat cells,
it also slams the brakes on our body’s ability to burn the fat that is already stored in
our fat cells.

So, as long as there is high levels of insulin is flowing through your bloodstream
(which is only caused by carbohydrate consumption), your body will be working to
store fat rather than working to burn it.

You simply cannot consume a carbohydrate-rich meal and burn fat at the same time.
Your body is either storing fat or burning it, depending on the food you eat. Now
that you know this, you can put yourself in control using the methods you’ll learn in
The 2 Week Diet.

My Post

8 things you should do before getting breast surgery.

In recent years, the American Society of Plastic Surgeons notes that most women ages 30 to 39 make up over one-third of all the breast augmentation procedures. This age group selects the augmentation procedure more than other age groups compared to the previous records. Probably, this is a reason that points to the popularity of the breast augmentation in Atlanta surgery for young mothers who wish to restore their pre-pregnancy breasts. Along with this age group, women ages 40 and above make up about 28% of all breast enhancement procedures. Contrary to the common belief of teenagers or women in their twenties selecting implants just for the sake of fashion to boost the size of their breasts, it seems that breast augmentation is becoming an increasing choice for mothers. This is because most simply want to regain the firmness and shape of their breasts, rather than change or alter the size of their breasts.

If you have just made the decision to go under the knife to restore your pre-pregnancy breasts, selected a board certified breast surgeon, discussed all your options and selected the size and type of implants with your surgeon, it’s time you consider some other aspects.

Now that you are finally preparing for your breast augmentation surgery, you may be wondering what the next steps should be. Rest assured that doctors such as those at Crispin Plastic Surgery would walk you through all the necessary pre-surgery steps. Make sure that you follow their instructions closely.

Here is a quick guide to help you prepare for your breast augmentation surgery.

Pre-Surgery Checklist

1.     Quit Smoking

Smoking is something that actually poses threat to your surgery as well as the post-op results. If you are a smoker and find it hard to give it up altogether, you should at least try or attempt to stop smoking for at least a couple of weeks in advance of the augmentation surgery and avoid smoking afterward. Since smoking contains nicotine, it increases the risks associated with surgical procedures as it inhibits the flow of oxygen-rich blood to the surgical site.

2.     Understand All Instructions

It is important that you understand all the instructions that accompany the prescriptions your surgeon provides. In addition, be sure to fill all the prescriptions before you undergo the surgery so that you can have them ready during the recovery phase.

3.     Avoid Blood-Thinning Medications

At least two weeks before the surgical procedure, you should avoid any blood thinning medications. Such medications could include aspirin, anti-inflammatory medicines, and Vitamin E.

4.     Wear Cotton Bras

After the surgery, for a few weeks, you should purchase cotton bras without under wires. Such bras will provide you with a comfortable support, and give your wounds some room for air.

5.     Store Necessities on Lower Shelves

After your surgery, you have to avoid reaching out to high placed items. Place them on lower shelves so you will be sure that whatever you want or need is easy to access (or have someone to help grab those things off the high shelves for you).

6.     Stock Up On Easy Foods

Make sure that you stock on food that is easy to the stomach, as well as others you keep regularly. Soup, crackers, applesauce, and jelly are easy options for your stomach as you recover. If you consume foods high in fiber, mild laxatives, prune juice or mild laxatives should be available readily, as the medications often tend to cause constipation.

7.     Prepare Your Bed

When it’s time to sleep, you will need to sleep with your body (upper region) elevated for a few days after the surgery to be sure that the implants stay well in the position. Ensure that you have enough pillows and blankets on hand.

8.     Easy Conveyance

Make sure that after your surgery you have someone to take you from your surgery and someone to stay with you during the first night. It is always a good idea to have people around your home to help provide you with food and retrieve anything that you need for a few days after the surgery.

Along with these few tips, it is advisable that you store some frozen ice packs or peas. After the surgery, you will experience some swelling after the breast augmentation. Wear comfortable, loose clothing, avoid strenuous exercises and consult your doctor for any precautionary measures or post-op care.

Breast enhancement is a surgery that boosts confidence for most mothers who seek it after giving birth. In later days when the life of a mother revolves around her children, this surgery helps to boost her self-esteem and make her feel herself. Definitely, it is always important to schedule a consultation with a board certified cosmetic surgeon and discuss all your options, possible risks, and the side effects.

Note that speaking with board certified plastic surgeons would help you to weigh the pros and the cons of the enhancement surgery and decide whether the procedure is a good option or not.

Circumcision in men: Get the facts, procedure and follow-up.

Circumcision is the surgical removal of the foreskin, which is the skin covering the tip of the penis. It’s common in the United States and parts of Africa and the Middle East, but less common in Europe and some other countries, according to recent estimates.

The first misconception that men have is not that circumcision is an effect, or even the best treatment available for tight foreskin, phimosis, or paraphimosis. It is that most men have a misconception of about the condition itself. Before you dive right into the treatment and management of the condition through adult circumcision surgery, let’s begin by first clearing the misconception about the condition.

At birth, it is often unusual for the foreskin to retract because of the incomplete separation between the layers of the skin and the conical shape of the foreskin. The foreskin or the prepuce helps to protect the head of the penis against feces, urine, and other types of irritation causing agents. It also protects against scarring and infection of the urinary opening and protects the glans sensitivity.

Tight skin or phimosis is a condition where the foreskin is unable to retract fully behind the head of the penis or glans. In adults, the tightness may cause inflammatory symptoms, make sexual intercourse difficult and even complicate urinating because the foreskin becomes hard and tightens. At such times, the best treatment for this is circumcision.

The Circumcision Surgery Procedure

During the procedure, experienced surgeons such as those at Circumcision Center remove the foreskin so that about 5mm remains on the edge of the head of the penis. Surgeons leave the elastic band of the tissue under the frenulum. They further remove the outer and inner foreskin up to the edge of the penis head, very carefully. The small blood vessels further undergo cauterization to stop the bleeding. Sutures then hold the inner and outer skin together behind the penis head using absorbable sutures. Often, surgeons perform this surgery under local or spinal anesthesia in which the penis remains under the anesthetic effect from its base. The foreskin area grows numb and without exceptions, the operation ends painlessly.

The Recovery Period

For the most part of the day after your operation, proper rest is necessary. Doctors further allow moving and walking after a period of 24 hours, depending on how well your wound heals and how you feel.  During this time, you should also avoid heavy physical exercises and sports. Usually, after the circumcision surgery, the wound takes about four weeks for complete healing.

During the healing period, you should avoid sexual intercourse. Note that complications after the circumcision surgery are rare, but swelling is something unavoidable. It is advisable that you wear loose trousers with a light dressing for a few days after the surgery.

Caring for the Wound

After about three weeks, the sutures absorb by themselves. The bandages on the wound may get off by the next day after the surgery, and taking showers every morning and evening with warm water is advisable. However, after every shower, use a clean cloth or towel to pat the area dry carefully. Avoid going to the sauna until one week after the recovery. After showers, you may spread some basic skin lotion or Vaseline to prevent mucous membranes from drying.

After the surgery, it is also advisable that you eat a normal diet. Try to eat low fat meals such as plain rice, toast, boiled chicken, and toast. You can also drink enough water unless your doctor advises otherwise. You should also avoid taking part in strenuous activities such as bicycle riding, weight lifting, jogging, and weight lifting for about four weeks or until your doctor says it is safe. You should return to normal activity when your incisions heal and when you feel comfortable.

Sometimes, doctors also prescribe medicines and give instructions on when to eat them. If you take blood thinners or take aspirin, ensure that you talk to your doctor. They would guide you on when to stop and resume the medications. You can consult your doctor to make sure that you understand exactly what they want you to do.

In a day, for about 10-20 minutes, you can also try some ice and cold pack on your groin (if the pain continues). You can also repeat this after every two hours on the first day. However, you should make sure that you keep a thin fabric between your skin and ice. If you wear underwear, position the penis in an upright position.

After the surgery, taking care of the incisions is not a problem. You just have to make sure that you follow the right tips, maintain a healthy diet, and avoid heavy activities. However, if any day you feel the incisions are opening again, signs of infections, or irritations persist, the best advice is to consult your surgeon about the problem. You should watch closely for any signs of changes in your health and be sure to contact your doctor if you notice excessive swelling, redness, pain, or high fever.

3 sure and easy tips to stay fit while on vacation

By Robert.

It’s holiday season, and your agenda is full of everything except for a steady workout program. It’s easy to neglect a healthy lifestyle including a good diet and visits to the gym, especially when you’ve got fun activities planned such as pool parties and beach days. But, it’s possible to maintain a healthy lifestyle without ruling out fun.

Just listen to Amanda Kloots, personal trainer to your favourite celebrities at StudioB Gym in NYC. When Amanda’s not at work in the Big Apple she’s travelling, preferably to the Caribbean where she organizes fitness boot camps for active holiday goers. Her boot camps differ in difficulty, she knows how to train both novice and experienced athletes. After working out she takes her clients to pool bars to share a few easy tips on how to stay fit while on vacation, while still having fun. In this article, we’ll share her main two tips!

 

Tip 1: The beach is your gym

Afbeeldingsresultaat voor jogging beach

The fact is most people that go on holiday choose a beach destination or a destination near a beach. The big benefit of the beach is that you can use it as your gym! Kloost mentions that the sand can be used for intense workouts. For some people just taking a walk on the sand is already a workout, especially if the sand is soft. If you’re looking for a bit of a challenge Kloost developed a mini beach workout which will leave you drenched for sure. Fortunately, you can just take a dip in the sea if you get too hot.

What you should do is start with sprint intervals on the beach and add increasingly difficult exercises along the way. For your sprints, you can use buildings next to the beach as markers. For a full workout Kloots recommends a jog, sprint, walk, break, repeating as many times as possible. If you want to take your workout to the next level you may add in planks and mountain climbers during your breaks. Try to repeat this circuit 5 times down the beach and five times back.

I promise you that when you’re done you’ll be ready for a siesta! Lastly, If you think you’re in need of some extra power add a fitness supplement such as Trenorol for a more efficient workout.

Tip 2: You only need to bring this piece of equipment

Afbeeldingsresultaat voor jump rope summer

According to Kloots, the only thing everybody needs to stay in shape is a jump rope. In NYC her jump rope class is the most popular. Furthermore, her own jump rope is the first thing she packs when going on a trip. In her recent interview with Men’s Health, she mentions: “Jump ropes are so light and easy to pack” and “Jumping rope burns more calories than swimming or running. You can do it anywhere—a patio, by the pool, in your hotel room— and can get a good workout in as little as 10 minutes. It doesn’t sound like much, but 10 minutes of jumping rope without a break is a long time.”

We couldn’t agree more, however, if you got a bit more time in your hands we recommend intervals over a quick 10-minute workout.

Next, to being the ultimate portable workout tool for an intense cardio training, jump ropes don’t break the bank. Kloots says: “You can find a jump rope for anywhere from six to thirty dollars. You don’t have to spend a lot,” and “The most important thing is to find a jump rope that fits you right.”

Noteworthy: If you’re going to share your jump rope with others make sure you get an adjustable rope. One adjustable jump rope that I’d recommend is this one from Amazon because it also has custom foam grips.

Tip 3: Drink clear alcohol

Gerelateerde afbeelding

Let’s face it – Most of us like a drink or two while on holiday. Unfortunately, many delicious summer drinks such as cocktails contain a lot of calories. However, this doesn’t mean you can’t enjoy some alcohol at the beach or pool without having to feel bad. Unlike a ‘bloody marry’ or ‘sex on the beach’ Clear alcoholic beverages, such as vodka contain no sugar. Non-sugary drinks are the way to go if you care about your physique. No worries If you don’t like these drinks straight, just add some soda to your vodka or tequila with a slice of lime and you’re good to go.

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Recipe for Tuna Fried Rice

This is something different from your normal fried rice.

You can use canned salmon or even fresh smoked salmon if you want. Take any leftovers to work for lunch the next day.

This recipe is low sugar, low fat, high protein.

Tuna Fried Rice

  • Servings: 2
  • Difficulty: easy
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Ingredients

2 small cans tuna in spring water, drained 1 tsp. sesame oil 1 cup rice cooked rice 2 tbsp. soy sauce, salt reduced 1 tbsp. mirin 6 mushrooms, small, sliced ¼ cup frozen peas ¼ red capsicum, diced ½ onion, cut into chunks 2 cloves garlic, crushed Chilli paste or sauce to taste – optional Squeeze of lemon

Directions

Heat a wok or non-stick fry pan with sesame oil. Add onion and capsicum keep stirring until softened. Add mushrooms and garlic; keep stirring for a couple of minutes. Add a peas and if you like chilli, stirring. You can add a couple of tbsp. of water if ingredients are sticking to pan. Season with cracked pepper. Now add cooked rice. Mix your soy, mirin together and drizzle over rice, mix in. Add tuna, stir, try to leave chunky. When ready, squeeze a little lemon over and serve. Enjoy!

Makes 1 serving

Nutrition Table

Servings: 2 Serving size:370g
Average Serve Average 100g
Energy 1560 kJ 423 kJ
373 Cal 101 Cal
Protein 26.8 g 7.2 g
Fat, total 4.8 g 1.3 g
– saturated 1 g 0.3 g
Carbohydrate 50.3 g 13.6 g
– sugars 11.3 g 3.1 g
Sodium 630 mg 170 mg

10 super foods that can help you lose weight.

Eating some food can really help you to lose weight. Since different foods go through different metabolic pathways in the body, they have vastly different effects on hunger, hormones and how many calories we burn. Below are a number of some extremely good foods that can help you achieve your weight loss goals.

1. Lentils

lentils

Lentils help to flatten the belly, and that’s a fact. There are loads of different types of lentils but the yellow and red ones are the quickest to cook. They blend in with lots of different dishes thanks to their mild flavor yet can add plenty of texture and substance to lots of different meals.

2. Salmon

Salmon is great for your heart and great for your waistline. They are a brilliant source of Omega 3 which, among other things, helps to build muscle and the more muscle your body has the more calories it naturally burns. Wild salmon is the best choice if its available with fewer pollutants.

3. Blueberries

blueberries

All berries are good for you and blue food is good for you so blueberries are double good for you when you are trying to lose weight. Why not think a little differently at breakfast time and instead of sprinkling a few blueberries onto your cereal simply sprinkle a little cereal onto a bowl of blueberries before adding the low fat yogurt or milk.

4. Avocado

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Some people worry about eating avocado when they are trying to lose weight because of the fat content but they really shouldn’t, avocado really is a fantastic food for weight loss. According to research from the Journal of Nutrition, avocado is a nutrient booster and it allows you to absorb absorb three to five times more carotenoids. Give your greens the ultimate nutrient boost with a dollop of flavorful guacamole, a few slices of fresh avocado, or a tablespoon of avocado oil-based vinaigrette. It really works.

5. Tuna

Tuna is another low-calorie, high protein food.It is lean fish… so there isn’t much fat in it. Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low. If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

6. Apples

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Apples are the perfect snack on the go. They are good for you and can help you with weight loss problems. They are also packed with antioxidants which can help to combat the “apple shape” or an excess of belly fat. Apples contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss. If you want to shed some pounds you can start by munching an apple every day or try this apple cider vinegar that everyone has been giving positive feedbacks about.

7. Steak

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Steak is good as so long as it’s lean, this can also help you to lose weight. The lean cut has significantly less fat and saturated fat than some other popular steak cuts, like rib eye, but the lean cut still packs plenty of protein to keep you full and satisfied. Organic beef is the healthiest variety of them all. Steak should be grilled or broiled and served with plenty of crisp salad or veggies.

8. Eggs

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This includes all of the eggs – the yolk and the white, just leave the shell out, lol. Poached, boiled, omelets and scrambled eggs all make the perfect way to begin the day but in case you don’t have the time to cook in the morning make a tortilla or frittata on the weekends and eat the slices over the course of the week.

9. Kale

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Kale is another super food which can help you achieve your weight loss goals. There are only 34 calories in a cup of raw, chopped kale but plenty of calcium, iron and fiber.

10. Oats

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Oats are another super food which can help you to lose weight and make the perfect breakfast. All types of oats are healthy but steel-cut and rolled varieties are the best of the best. They make a great alternative to breadcrumbs when you’re making meatballs.
There are other foods which are also great for anyone who wants to lose weight but this is just a small sample of foods which you can eat more of and still lose weight – fantastic.

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3 Secrets To Stick To Your Weight Loss Program

Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide fall off diet programs every day.

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three powerful secrets for sticking to your diet plan. Put them into action and see the results you’re looking for.

Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy will experience the high’s and low’s together. They stand a much better chance of success in the long run.

If you can’t convince someone to diet with you, at least find someone who will support you and keep you accountable as you need it.

You will hit hard times, and it will really help to have someone by your side.

Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. That’s natural, but avoidable. Either they cut their calories too much, or they lack foods that promote satiety.

Focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While fat calories can add up quickly, small amounts can work wonders for hunger control.

Set Short Term Goals

Think about what you want to accomplish in two weeks. It can be beneficial to dream about your transformed body in a year’s time, but only in tandem with achievable short term goals. Otherwise you will lose sight of the light at the end of the tunnel.

Remember that Rome wasn’t built in a day, and you won’t lose all the weight in a week. Focus on the here and now. Find a program, such as The 2 Week Diet, that focuses on the coming weeks. Use that time to build good habits, and you will be prepared for the future months.

Want to make the 2 week concept work for you? Check out The 2 Week Diet plan, which teaches you how to build proper habits over the course of two weeks. Equip yourself for a future of weight loss and health maintenance. Get the free e-book.

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The 3 worst ways to cook your vegetables.

By Dave From Paleohacks
Creator of the Paleohacks Cookbook

Did you know that HOW you cook your vegetables has a HUGE impact on your health? If you cook veggies the wrong way, they lose a lot of the nutrients your body needs to stay healthy. You end up “short changing” yourself… just because of the way you prepare your food!

It’s amazing how many people (and restaurants) are doing this. You might be doing it right now. Some of the so-called “healthy” ways to cook veggies are actually some of the worst ways you can prepare them.

There are a lot of MYTHS going around and it’s crucial to know how to cook your vegetables to get the most health benefits.

Which ways should you AVOID?

The 3 Worst Ways to Cook Your Vegetables

1. Boiling

Boiling is, hands down, the WORST way to cook your vegetables.

Why?

You can only boil at very high temperatures and this takes longer than cooking vegetables in other ways, leaving them exposed to vitamin and mineral damage.

The biggest issue with boiling: you have to submerge the vegetables in water.

After most people boil vegetables, they drain the water and toss it out without a second thought…

But they don’t realize they’re “throwing out the baby with the bathwater” — key nutrients from vegetables they just prepared!

You can avoid this if you keep the boiled water and use it in a soup or stew. But if you just boil vegetables and pour the nutrient-rich water down the sink, you’re missing out.

A combo of high heat and water loss make boiling a BAD choice compared to the other ways on the next page.

2. Roasting

“Lot-fat” fanatics praise roasting as one of the healthiest ways to cook vegetables because it uses dry heat and avoids oils.

You don’t have to add water like you do with boiling, which makes it easier to save vegetables’ key minerals. That’s definitely a plus.

On the other hand, roasting is usually done at high heat for a good amount of time. This causes some of the vitamins in vegetables to break down.

So the verdict on roasting: it’s better than boiling vegetables, but it isn’t the best way to save the most nutrients.

3. Microwaving

Microwaving vegetables exposes them to high heat for short periods of time. This intense heat can make vegetable nutrients break down.

Plus, microwaves don’t just destroy nutrients. The heat can leach toxins (like BPA) from microwavable containers into your food. Those toxins have been linked to digestion and autoimmune issues—even cancer!

It’s also hard to cook with microwaves. A lot of vegetables come out mushy or dry. There are hot and cold spots. No one wants to eat veggies if they taste like cardboard.

Finally, there’s still A LOT we don’t know about how the radiation from microwaves could harm the body over a lifetime of use…

Microwaving vegetables is convenient, but it isn’t a good way to go. You have better options.

Now that we’ve covered the 3 WORST ways to cook your vegetables, I’m giving you the chance to get my most popular Paleo cookbook for free and you’ll learn how to cook it the healthy way.

Enjoy,

David.

3 healthy super smoothies you can try right now!

What do you do when you’re not in the mood for fruit and veggies? You drink it as dessert, 😉. These delicious healthy smoothie recipes make it easy to eat healthy with fruit, milk, protein, immune-boosting yogurt, and other nutritious ingredients—and they’re great for those on a smoothie diet, too.

What I like about these smoothies is not only their health benefits but also how they are easy to make and how their ingredients are easily accessible.

1.

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The Peach and Protein Power Shake 🍑💪

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The Peach and Protein Power Shake

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 2 Peaches
  • 1/2 greek plain yoghurt
  • 3/4 cup of whole milk
  • 1/4 cup of mint leaves
  • 1 scoop of vanilla protein powder

Directions


In a blender (like this Ninja from Amazon), combine the peaches, yoghurt , whole milk, mint leave, and vanilla protein powder. Blend until the consistency of the mixture is smooth. Pour into a glass and enjoy.

Makes 1 serving


2.

The Green Beast

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 2 cups of baby spinach
  • 15 green grapes
  • 1/2 plain greek yoghurt
  • 1/2 lightly bottle of green tea
  • 1/4 Avocado
  • Juice of 1/2 lime
  • 1 tbsp of Agave Nectar (optional)

Directions


Blend the baby spinach, green grapes, lime juice, green tea and avocado. Make sure to blend until the consistency of the mixture is smooth. Pour into a glass and Voila!

Makes 1 serving

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Is fruit making you fat? In this blog post, you’ll learn the kind of fruits that isn’t a free pass for weight loss and if you read to the end you’ll get 500 free Paleo recipes.

3.

The Watermelon Kick

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 2 cups of cubed watermelon
  • 1 cup of frozen strawberries
  • 1 tbsp of lemon juice
  • 1/8 of ground cayenne

Directions


In a blender, combine the watermelon, strawberries, lemon juice and ground cayenne. Again, make sure to blend until the consistency of the mixture is smooth. Pour into a glass and enjoy.

The blender used in this video is currently discontinued in Amazon but we recommend using the newer version since it’s new and you can save $46 when you buy it now. Good luck making your delicious smoothie.

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