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Pistachio Gremolata Salmon with Asparagus and Sauce Hollandaise

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PISTACHIO GREMOLATA SALMON WITH ASPARAGUS AND SAUCE HOLLANDAISE RECIPE

INGREDIENTS

For the fish

PREP TIME: 15 mins COOK TIME: 10 mins TOTAL TIME: 25 mins SERVINGS: 4 servings
  • ⅓ cup roasted salted pistachio nuts, finely chopped
  • ⅓ cup chopped fresh parsley
  • 1 tablespoon orange zest
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • ⅛ teaspoon salt
  • 1 tablespoon olive oil
  • 1 pound salmon fillet, skinned and cut into 4 pieces
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

For the asparagus

PREP TIME: 5 mins COOK TIME: 4 mins TOTAL TIME: 9 mins SERVINGS: 4 servings

  • 1 pound asparagus
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • lemon wedges , if desired

For the sauce

  • 250g butter
  • 4 egg yolks
  • 1tsp white wine vinegar or tarragon vinegar
  • squeeze of lemon juice
  • pinch of cayenne pepper

If you are looking for more delicious low-carb dishes leave your email and we will send you a FREE cookbook with 150 recipes.

DIRECTIONS

Sauce

  1. Melt the butter in a saucepan and skim any white solids from the surface. Keep the butter warm.
  2. Put the egg yolks, vinegar, a pinch of salt and a splash of ice-cold water in a metal or glass bowl that will fit over a small pan.
  3. Whisk for a few minutes, then put the bowl over a pan of barely simmering water and whisk continuously until pale and thick, 3-5 mins.
  4. Remove from the heat and start pouring in the melted butter. Add it bit by bit until it’s all incorporated and you have a creamy hollandaise. (If it gets too thick, add a splash of water.)
  5. Season with a squeeze of lemon juice and a little cayenne pepper. Keep warm until salmon and asparagus are ready.

Asparagus

  1. Preheat the grill to medium heat, about 350° to 400°F.
  2. Rinse the asparagus, remove the woody ends and peel the skin.
  3. Place the asparagus on a platter or baking sheet, drizzle with olive oil, season with salt and pepper, toss the spears with your hands to coat.
  4. Grill with the lid closed for 6 to 10 minutes, roll the spears for even grill marks.
  5. You can drizzle with more olive oil and a squeeze of lemon. Can be served warm or at room temperature.

Salmon

  1. In a small bowl combine pistachios, parsley, orange zest, olive oil, garlic and 1/8 teaspoon salt.
  2. In a very large skillet heat 1 tbsp. olive oil on medium-high heat.
  3. Season salmon with 1/4 tsp. each salt and pepper.
  4. Place salmon in skillet and cook for 3 minute, then turn it and cook for another 3 minutes or just until salmon flakes.
  5. Top with pistachio gremolata.

Bon Appetite!

Easy Keto Cream Cheese Pancakes

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If you miss pancakes because you are on a Keto diet here is our suggestion for you. Easy to prepare, low-carb and delicious pancakes.

KETO CREAM CHEESE PANCAKES RECIPE

PREP TIME: 5 mins COOK TIME: 15 mins TOTAL TIME: 20 mins SERVINGS: 1 servings

INGREDIENTS

  • 2 oz. softened cream cheese
  • 2 eggs
  • red bell pepper, seeded and diced
  • 1 tsp. natural sweetener
  • 1/2 tsp. ground cinnamon
  • cooking spray
  • butter

If you are looking for more delicious low-carb dishes leave your email and we will send you a FREE cookbook with 150 recipes.

DIRECTIONS

  1. Put eggs, cream cheese, sweetener and cinnamon in a blender and mix until smooth. Let it rest for 2-3 minutes or tan on the counter to remove the bubbles.
  2. Spray a skillet pan and heat it on medium heat.
  3. Pour some of the batter mixture and and cook it for about 2 minutes. You will see bubble starting to form on top then you flip the pancake and cook it for one more minute and Voilà, the first one is ready.
  4. You repeat step 3 until the batter is finished.
  5. Serve the warm pancakes with some butter on top. You can also add berries and nuts on the side. Bon Appetite!

Shakshouka

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WHAT IS SHAKSHOUKA?

Where this dish actually came from is still disputed with claims of Moroccan, Tunisian, Turkish, and Yemeni origins. It has been part of Sephardic cuisine for a long time. It’s made from simple ingredients, it is vegetarian and easy to cook, especially it you use canned tomatoes. Shakshuka means “a mixture”. It is mostly served as a breakfast dish.

SHAKSHUKA RECIPE

PREP TIME: 10 mins COOK TIME: 20 mins TOTAL TIME: 30 mins SERVINGS: 6 servings

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • red bell pepper, seeded and diced
  • 4 garlic cloves, chopped
  • 2 teaspoon paprika
  • 1 teaspoon cumin
  • ¼ teaspoon chili powder
  • 1 28-ounce can whole peeled tomatoes
  • 6 large eggs
  • salt and pepper, to taste
  • 1 small bunch fresh cilantro, chopped
  • 1 small bunch fresh parsley, chopped

If you are looking for more delicious low-carb dishes leave your email and we will send you a FREE cookbook with 150 recipes.

HOW TO COOK SHAKSHUKA?

In a sauté pan on a medium heat add a bit of olive oil. Slice an onion and dice the red bell pepper, add them to the pan. Stir the veggies for about 5 minutes or until the onions become translucent.

Then add the garlic and spices, stir for another minute until they’re nice and fragrant. Dice the fresh tomatoes and add them to the pan or if you are using canned tomatoes pour them to the pan. Once this entire mixture is starting to simmer use your spatula or a spoon to make little holes for the eggs, then crack an egg into each hole. Reduce the heat, cover the pan and cook for another 5-8 minutes or until the eggs are cooked as you like them.

Season the eggs with salt and add chopped parsley and/or cilantro. Bon Appetite!

KETO FOOD LIST

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Here you will find a list of all the things you are allowed to eat when following the ketogenic (aka keto) diet.

We have a beautifully made PDF which has the full list color coded based on how much carbs there are in each item if you would like download it just fill up your email below and it will be instantly in your mailbox.

LEAFY GREENS

Arugula
Beet Greens
Bibb lettuce
Bok choy
Broccoli rabe
Butter lettuce
Cabbage
Chard
Collard greens
Endive
Iceberg lettuce
Kale
Mustard greens
Spinach
Sprouts
Romaine
Watercress

VEGETABLES

Artichokes
Asparagus
Bamboo shoots
Bell peppers
Broccoli
Brussels sprouts
Cauliflower
Celeriac
Celery
Chili peppers
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Jalapeno peppers
Jicama
Kelp noodles
Leeks
Mushrooms
Okra
Onions
Poblano peppers
Pickles
Pumpkins
Radishes
Rhubarb
Rutabagas
Scallions (green onions)
Shallots
Shirataki noodles
Snow peas
Spaghetti squash
Turnips
Zucchini
Yellow squash

FRUITS

Avocados
Raspberries
Blueberries
Blackberries
Coconuts
Cranberries
Currants
Strawberries
Lemons
Limes
Olives
Tomatoes
Watermelon

FATS

Avocado oil
Butter
Cocoa butter
Coconut oil
Ghee
Lard, other animal fats
MCT oil
Olive oil
Other nut & seed oils

MEAT & POULTRY

Bacon & sausage
Beef
Deli meats – turkey, ham, etc.
Game meats – bison, venison
Lamb – ground, chops
Liver & other organ meats
Pork – ground, chops, loin, ham, etc.
Poultry – chicken, turkey, duck, quail, etc.

SEAFOOD

Fish – cod, flounder, halibut, mahi-mahi, salmon, sardines, sea bass, snapper, tilapia, trout, tuna, etc.
Shellfish – clams, crab, lobster, mussels, oysters, scallops, shrimp, squid, etc.

DAIRY & EGGS

Cheeses, all kinds – blue, brie, cheddar, dubliner, feta, goat, gouda, gorgonzola, gruyere, jack, mozzarella, parmesan, swiss, etc.
Coconut cream
Cream cheese
Eggs
Half & half
Heavy cream
Mascarpone cheese
Sour cream
Whole milk Greek yogurt
Whole milk cottage cheese
Whole milk ricotta cheese

NUTS & SEEDS

Almond butter
Almonds
Brazil nuts
Chia seeds
Coconut flakes
Flax seeds
Hazelnuts
Hemp seeds
Macadamia nuts
Other nut butters – hazelnut, macadamia, pecan, walnut, etc.
Peanut butter
Peanuts
Pecans
Pine nuts
Pistachios
Poppy seeds
Pumpkin seeds
Sesame
Sunflower seed butter
Sunflower seeds
Walnuts

BEVERAGES

Almond milk, unsweetened
Broth – chicken, beef, bone
Broth – vegetable
Coconut milk, canned,unsweetened
Coconut milk, carton, unsweetened
Coffee
Hard liquor
Tea
Water
Wine, red or white, dry

SWEETENERS

Chicory root
Erythritol
Monk fruit
Stevia
Xylitol

FLOURS & BAKING

Almond flour
Cocoa/cacao
Coconut flour
Hazelnut flour
Macadamia nut flour
Peanut flour
Flax seed meal (plain or golden)
Gelatin
Glucomannan
Protein powder (whey, collagen, etc.), unsweetened
Pork rinds
Psyllium husk powder
Pure extracts – vanilla, fruit
Sunflower seed meal
Chocolate, unsweetened
baker’s or w/sweeteners above
Xanthan gum

HERBS

Basil
Bay leaves
Chives
Cilantro
Dill
Marjoram
Mint
Oregano
Parsley
Rosemary
Sage
Savory
Tarragon
Thyme

SPICES & SEASONINGS

Allspice, ground
Black pepper
Cardamom
Cayenne pepper
Celery seed
Chili powder
Cinnamon, ground
Cloves, ground
Cream of tartar
Cumin, ground
Curry powder
Fennel seed
Garlic powder
Ginger, ground
Mustard, ground
Nutmeg, ground
Onion powder
Paprika (regular or smoked)
Red pepper
Salt (sea salt, Himalayan, etc.)
Turmeric

CONDIMENTS

Chimichurri sauce
Coconut aminos
Dressings, oil or vinaigrette
Dressings, creamy (ranch, blue cheese, Caesar, etc.)
Horseradish
Hot sauce (sriracha, buffalo, red pepper sauce, etc.)
Lemon juice, lime juice
Marinara sauce
Mayonnaise
Mustard
Pesto sauce
Salsa
Vinegar – white, apple cider
Vinegar – balsamic

Hydration for Health

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The sports/energy drink market is booming. The marketing gurus would have us believe that their super-duper sports drink is going to make us lift more, run faster, jump higher, ride, climb or play better. Believe it or not, the truth is – if you’re feeling thirsty, your game is already over. The reason why is simple . . . Hydration

Your body is 78% water and all activities of the body require energy and hydration which is dependent upon your body’s ability to convert protein, fat, and carbohydrate to energy. This takes water. Water is also needed to make sure the signals from your brain and neurotransmitters are being properly delivered to the sites that you need to balance, coordinate and perform your sport or activity. Water is also needed for over a thousand other functions. As you can see, water is extremely important, and getting dehydrated is the last thing you want to do.*

The Vital Nutrient

The water the blood uses to control its volume, transport oxygen and carry nutrients begins to change locations in order to bring things under control. Blood vessels dilate pulling free water out of extracellular reserves to thin the blood and circulate the needed oxygen and nutrients.

Without enough water in your system, the blood thickens and the nutrients of oxygen and fuel the muscles need to satisfy the demands of the work we do. While all these changes are taking place inside, you may notice yourself sweating.

The moisture from your perspiration comes in contact with the air and begins to cool you down. That is what is supposed to happen. When you don’t have enough water to supply the demand you need to satisfy normal homeostasis, dehydration begins.

Without enough water you will get tired faster, your muscles will get heavier, you may get light headed or begin having difficulty focusing. You may try to blow it off and push through your body’s signals to hydrate but by the time you get thirsty and want your expensive sports drink, your body has used up its reserves trying to adapt. 

You lose approximately 500 to 1000 ml of fluid per hour during a light exercise session which could be about 1 to 2 pounds of body weight. During a more rigorous workout in a hotter environment, you could lose 1500 to 3000 ml of fluid in an hour or about 3 to 7.5 pounds of body weight.

What to Do about Hydration

Here are some variables to consider prior to engaging in vigorous activity (workout, sport, etc):

  1. How much alcohol, coffee or tea have you consumed? Caffeine is a diuretic, as is alcohol. The more of it you drink, the more water you need.
  2. What medications do I take? Medications like aspirin, ibuprofen, antihistamines, and beta-blockers interfere with normal kidney function and should be compensated for with extra hydration.
  3. What does my urine look like? When it is clear, you have enough water in your system. The darker your urine the more concentrated the blood and the more at risk you are of dehydrating.
  4. What am I wearing? Some materials will hold the heat in once soaked with sweat. You want to make sure your clothing is loose fitting and able to breathe.

How Much Water?

We’ve all hear people say that we need to drink 8 eight-ounce glasses of water per day. That, however, is a generality. We are all individuals with individual needs so the following formula is the easiest way to determine how much water you need per day. Simply divide your body weight by 3 and consume that many ounces of water a day – minimum. As an example, a person weighing 150 pounds needs 50 ounces of water – and that’s before even thinking about a beer, coffee, tea or soda.

Conclusion

Don’t take your water needs for granted, especially if you’re working out. Carry a water bottle with you at all times, and sip from it regularly. During your workout, you should take a gulp of water every few minutes. Cut back on your use of diuretics, such as coffee and alcohol. And, finally, check your urine – the lighter it is the more likely that you are on regulating your water intake correctly.

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Fat Loss Jump Rope Workout

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Introduction

Jumping rope is a fast, inexpensive way to lose weight. By combining rope jumping into a circuit, you’ve got a fantastic way to strip off the pounds while getting into terrific shape. The following routine will allow you to do just that.*

The Jump Rope Moves

Body Position

Proper body positioning is crucial to skipping effectively. Here are the key points to nailing your skipping posture…

  • Stand upright and look straight ahead.
  • Place your feet shoulder-width apart.
  • Place your weight slightly forward on the balls of your feet.
  • Maintain a slight knee bend.
  • Actively engage your core, keeping it tight at all times.

Jumping

Initiate your jump by leaning slightly forward with 80% of your weight on your forefoot. Keeping a stable trunk, and with knees slightly bent, simply flick your toes back to push the floor away from you. This will cause you to lift off the floor slightly, completing your jump. Keep your knees slightly bent as you absorb the landing. You should always be landing on the balls of your feet.

The Basic Jump

Assume the starting position as described in Body Position above. Rotate your wrists to swing the rope overhead. Your arms should rotate in small arcs. As the rope comes down toward the floor (it should be some six inches from contact), jump up four to six inches with both feet as you pass the rope under your body. Continue rotating the wrists, swinging the rope in an arc, from back to front.

Work on maintaining lightness on your feet, timing your jumps to coincide with the rotation of the rope.

Scissor Jump

Assume the starting position with the rope behind you. Rotate your wrists to bring the rope overhead. As the rope comes down toward your feet, jump your right foot forward approximately two inches and your left foot back two inches. Make sure to land on the balls of your feet, keeping your knees slightly bent and loose throughout the movement.

As the rope comes down toward your feet, rotate your foot position by jumping forward four inches with your left foot and back four inches with your right foot.

Double Under

Assume the starting position with the rope behind you. Rotate your wrists to swing the rope overhead. Your arms should rotate in small arcs. As the rope comes down toward the floor (it should be some six inches from contact), jump up six to eight inches (twice as high on a basic jump). Rotate the wrists to complete two swings before your feet come back to the ground.

Single Leg Hop

Assume the starting position with the rope behind you. Now shift all of your weight onto your right foot and lift the left foot off the ground. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump four to six inches straight up. Continue jumping off the right foot for the prescribed time period and then repeat on the left foot.

Running Man

Assume the starting position with the rope behind you. Now shift all of your weight onto your right foot and lift the left foot off the ground to about hip height. Rotate your wrists to swing the rope overhead. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump off your right foot while bringing your left foot to the ground.

Next, lift your right foot to hip height. During the next swing, through jump off your left foot, while bringing the right foot to the ground.

Knee Tuck Double

 Assume the starting position with the rope behind you. Rotate your wrists to swing the rope overhead. As the rope comes down toward your feet, jump as high as you can, bringing your knees up to chest level. Rotate your wrists quickly to perform two rotations of the rope before bringing your feet back to the floor.

The Workout

 

Mon Tues Wed Thurs Fri
Push Ups x 25 REST Push Ups x 25 REST Push Ups x 25
Basic Jump: 2 minutes   Basic Jump: 2 minutes   Basic Jump: 2 minutes
Scissor Jump: 1 minute   Scissor Jump: 1 minute   Scissor Jump: 1 minute
Rest: 30 secs   Rest: 30 secs   Rest: 30 secs
Power Jumps x 25   Power Jumps x 30   Power Jumps x 35
Double Under: 1 minute   Double Under: 1 minute   Double Under: 1 minute
Single Leg Hop (30 secs each side)   Single Leg Hop (30 secs each side)   Single Leg Hop (30 secs each side)
Rest: 30 secs   Rest: 30 secs   Rest: 30 secs
Basic Jump: 2 minutes   Basic Jump: 2 minutes   Basic Jump: 2 minutes
Burpees x 20   Body Weight Squats x 35   Mountain Climbers x 50
Running Man x 1   Running Man x 1   Running Man x 1
Rest: 30 secs   Rest: 30 secs   Rest: 30 secs
 Knee Tuck Double: 2 minutes   Knee Tuck Double: 2 minutes   Knee Tuck Double: 2 minutes
Basic Jump: 2 minutes   Basic Jump: 2 minutes   Basic Jump: 2 minutes

Conclusion

You should continue this program for four weeks. Make sure to rest every other day – you’ll definitely need the recovery time. On bodyweight exercises like push-ups and Power jumps, add 5 extra reps every week.

This program will push you to the limits of your physical ability. This is the all-out blitz that will test you like nothing you’ve done before.  Get psyched because this is tough – you’re gonna’ love it!

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 

Your 5K Race Day Game Plan

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Introduction

The big day has arrived. You’ve successfully completed your 5-week training program, you’re feeling pumped and ready to bring it home at you first ever 5K event. But, you’re also feeling a little apprehensive. Nervous tension is starting to kick in, and you’re beginning to get a little jittery. That’s a good thing. The adrenaline rush that you’re experiencing can propel you to an even better performance than you did in your last training session.*

Race Day Tips

The key to success today is organization. The following tips will help you to be fully prepared, so you can focus on the task that lies before you:

  1. Plan for all weather conditions, making sure that you’ve got a light rainproof jacket, a hat, sunglasses, and a quality sunscreen.
  2. The day before check out the race venue, if possible. Drive the route, familiarizing yourself with the layout in order to alleviate anxiety and prevent any surprises. Identify markers at the one and two-mile points.
  3. Pack your kit bag the night before. Include your running shoes, 2 pairs of running socks, running shorts, a running vest or t-shirt, safety pins, your race entry details, an emergency contact list and your iPod. You should also have a track-suit to warm up in.
  4. Prepare and take with you the foods you will be eating. Include energy bars, energy drinks, bottled water and fresh fruit.
  5. Prepare a first aid kit that includes petroleum jelly, plasters, a muscle rub, antiseptic cream and painkilling gel.
  6. Two hours before the event, have a high carb meal. Tuna Pasta or Peanut Butter on whole wheat are sensible choices.
  7. You may wish to carry some jelly beans or an energy bar with you to give you an energy boost about halfway through the event
  8. Drink plenty of water in the 2 hours leading up to the event. Just make sure to visit the bathroom before the run begins.
  9. Be at the start line well in advance of the starter’s gun. Give yourself at least an hour to take in the surroundings and get your game on.
  10. Have a banana 20 minutes prior to start time.
  11. When you line up at the start line, try to group yourself with runners of similar ability to yourself.
  12. Don’t waste energy by being overcome by the excitement of the start. People may be yelling and screaming, but you need to stay focused and run/walk to your plan.
  13. As you run, break the event down into 3, one-mile challenges. As you pass the one and two-mile markers you identified in your drive through, tick them off in your mind.
  14. Run or walk at the same pace you completed your final training session in. Don’t be tempted to go out too fast or to keep up with someone else. Run your race.
  15. Savor the moment that you cross the finish line. Organize to have someone taking a picture as you achieve this major milestone – the culmination to you 5 weeks of solid training.
  16. Immediately following the race, rehydrate with plenty of water. Stay on your feet, but remove your shoes and take care of any ailments like blisters or muscle pain.
  17. Go through a post-run warm down.
  18. Eat a high carb meal within 20 minutes in order to restore your glycogen levels.

Beyond 5K

 Running your first 5K may have opened the door to more running events. You may go on to running a 10K and even a half marathon. On the other hand, you may stay focused on the 5K and work to improve your time. Or, you may never run another event in your life, satisfied with the accomplishment of this goal.

Whatever you choose to do with your running from here, we encourage you to continue with the lifestyle choices that have got you to this place . . .

  • Regular exercise
  • Healthy eating
  • Positive thinking

Those three pillars will enrich your life, making it more enjoyable, fulfilling and worthwhile.

 

 *Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

10 Ways to Control Your Portion Size

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Introduction

Over the past 20 years, the size of our meal portions has grown markedly. That has led to most of us eating more calories over the course of the day than we think we’re eating. This, in turn, has led to an inevitable ‘kilo creep’ that has been reflected in the concerning levels of obesity in the Western world. Here are 10 instantly actionable tips you can take today to control your portion sizes.*

Browse the Buffet

Before digging into the buffet table, take a walk around it to see what is on offer. Decide what you want before piling your plate. Then begin with fruit, salad and vegetable items first.

Listen to Your Body

Your stomach will tell you when you are full – don’t ignore it. This may mean leaving food on your plate – that’s ok. You need to respect the signals that your body is giving you.

Snack Small

Limit your snack size to 100 calories. Examples of 100 calorie snacks are a single banana, two kiwifruits, one slice of wholegrain bread, a 100-gram bottle of yogurt or  14 almonds.

Downsize your Plates

Back in the 1950’s, dinner plates were a whole lot smaller than they are now. Psychologically, we have a need to fill the plate and then to eat everything on the plate. So, what’s the solution to over-eating? Simple – make the plate smaller! Limit you plate diameter to 22-25 cm and your daily caloric intake will decrease dramatically.

Eat More Regularly

By eating more regularly throughout the day, you will do a lot to regulate your appetite. Doing so will help to avoid overeating at your next meal. In addition, the very act of eating and digesting food burns calories, leading to a speeding of the metabolism.

Eat Out Smart

When you’re eating out, avoid ordering large servings of meats and pasta. Instead, order an extra side serving of vegetables.

Focus on Food Quality Over Quantity

Slow down when eating, rather than acting as if you’re in a race to finish off the plate. Learn to savor and enjoy your food. Take in the smell, taste, and texture of what is on your plate. You also need to learn to chew your food thoroughly.

Reduce Meat Portions

Most of us are eating too large meat portions. Reduce them to the size of your palm, saving the left-overs for lunch tomorrow.

Split Dessert

You can enjoy the occasional dessert, just don’t overdo it. Rich desserts can be split among two, or even three, people. In addition, by sharing your food, you’ll enjoy it more!

Conclusion

Reducing your overall daily caloric intake is key to successful weight loss. Try putting into action one of these tips every day. At the end of just two weeks, you should have cut back by an average of 10%. Throw in some regular exercise and you’ll be well on your way to melting away your unwanted fat.

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

What is the perfect workout for you?

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Hey, so you asked Google for help regarding your fitness needs?

You want to get fit, but you are not sure where to start?

Don’t worry we’ll get you all the info you need.

First we have to get something clear which everyone gets wrong when trying to workout.

30% of the results come from working out. 70% come from the food that you eat. If you wish to succeed – bulk up with healthy, low-carb, delicious recipes that will make your fitness journey so much more pleasurable!

Where Would You Like Your 30 Day Ketogenic Diet Plan?

Including 150+ Recipes

Once this is covered, let’s move on…

Through experience we know that there are 4 main factors which are stopping people from reaching their goals:

  1. Lack of Motivation
  2. No Time
  3. Trouble getting this last layer of fat
  4. No idea where to start

If you fit in any of those 4 criteria – we got you!

You see…

as much as you can generalize and create a very decent universal routine, that would work well in most cases. You do need a personal trainer to get the maximum. Someone to hold your hand, watch your progress, develop your routine and your diet, watch over your motivation and your work schedule … If you can afford this – great! You should do that!

We’re trying to help the everyday people who can’t.

We have developed different routines and health suggestions based on your:

  1. Age
  2. Gender
  3. Lose / Gain Weight situation
  4. General problem (one of the already mentioned 4 in the beginning of the article)
  5. Gym vs Home workout preferability

Take the survey in Facebook messenger here

Based on that we give you some suggestions.

When you lack motivation:

This is problem No.1 in the world. Not just about fitness. Anything. Everyone lacks motivation or in other way put … everyone’s motivation is targeted at something else. Yet some people do find a way to channel their motivation in the right direction. As people, we tend to like staying in our comfort zone… hoping that everything will remain just as fine as it is and our health will always be at least as good as it is right now. There is more than one strategy to master your willpower and to change your mindset so that you can get where you want to get.

You can gamify everything those days, you can use apps that help you track progress and get you rewards, you can join online challenges with other people and compete for prizes, you can listen to motivational speakers, you can read books, and so much more…

When you just don’t have the time:

21st century. The century of technology, mobile phones and no time.

Of course, you have no time for working out… there are so many other things you have to do! So many distractions through the day as well, thanks to the internet and facebook…

But there are some specially made routines made for extremely busy people. Yeah, they might be a bit more intense than a regular workout, but they are short as hell! I’m talking 7-minute workouts. 1 to 3 times a day. Yes, it will change your life, but it will take so little time that this will no longer be a valid excuse!

When I was working on a desk job I had my keyboard, mouse and computer mounted to the top of a treadmill so that I could walk or run when working. Not a standard way of working, but all I’m saying is that there are ways to keep your body moving!

When you just need to get rid of that last layer of belly fat:

If you are in your 20s and your body just started to show signs of slowing down…

or if you are someone who lost 50 pounds, but is struggling with that last layer of fat…

or if you are someone who looks great in light clothing, but not as good in a swimsuit…

It’s still a well-known issue!

Fat = fuel for your body. Remember that. Your body knows when the fat is too much and is excited to lose it, but when its the last layer… your body likes to have that storage just in case. You have few options here, but you need to start working out and dieting in a way that burns fat but doesn’t burn any muscle tissue. Ketosis state of your body is an amazing option in a lot of cases, but not always. HIIT workouts are also showing incredible results when trying to shred those abs.

When you don’t know what to do:

Well, this is where the internet comes in, right? This is how you got to this page and how you are reading those words. So you are halfway there already. In your case, it’s all about the age, gender, and your current health state. If you think you got the motivation and the time you have only one way to go! You can take a look at the “The Ultimate 4 Week Training Routine” which is great for beginners or go through the survey to get more personalized suggestions!

You could also browse our website to find great content!

You made the first step by asking Google for help, keep going!

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

The Ultimate 4 Week Training Routine

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Hey, so you asked Google for help regarding your fitness needs? You want to get fit, but you are not sure where to start?

Look No More!

We have exactly what you need.

A full body – 4-week training routine that you can start with!

The 4-week program that will transform your physique will be a combination of resistance training and high-intensity interval training.
You will be doing resistance training four days per week and cardio three
times per week as follows . . .

Your resistance program will involve weight training and will require access to barbells, dumbbells, a pull-up bar, and an exercise bench. Your high-intensity interval training sessions will involve running on a track and doing stair exercises.

We have worked for years to develop the best routine for someone who looking to get in better shape fast!

You will get:

  • The exact routines
  • Day by day schedule of exactly what to do
  • Illustrations of each exercise
  • Supplement suggestions
  • Contact with a team of experts waiting to answer your every question
  • All free of charge – part of our foundation initiative to help make everyone healthier!

Get your copy of “The Ultimate Full Body Workout Training Routine” by placing your email address in the box below:

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*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.