Tuesday, June 13, 2017

Free Printable Low Smart Points Snack List



I’m putting together my grocery list for the week and thought it would be a good idea to make a printable list of go-to snacks that are low in smart points. FREE SMART POINTS SNACK LISTObviously, it’s my personal smart points snack list and not endorsed by Weight Watchers, but if you’d like a copy feel free to download it here.

Low SmartPoints Snack Grocery List



For those of you who want to peruse the list prior to downloading it, read on. Remember that if you’re new to Ebates you can get a $10 gift card + money back if you shop with Amazon or Walmart using Ebates links.  When you use my Ebate referral links, I get a small commission. It’s like buying me a protein drink. I love protein drinks!  Thank you

0 Smart Points Snack
No list is complete with zero smart point snack ideas. Vegetables never make my snack list, but they should! One of these days I’ll add them…I promise. Just not today.

Sugar Free Jello – 0 Smart Points
Fresh Fruit (Not Blended)– 0 Smart Points
Frozen Fruit (Great for Yonannas) – 0 Smart Points
1 Smart Point Snack
These one smart point snack ideas are best when paired with something else. Like yogurt dressing and carrot sticks. See…there you go…a vegetable snack…I can change (baby steps).

Opa Greek Yogurt Dressing – 2 Tbsp for 1 Smart Point
Velveeta Cheese Slices 40 cal – 1 Smart Point
La Tortilla Factory High Fiber Low Carb Whole Wheat Tortillas- 1 Smart Point for one
Silk Almond Light Milk (Vanilla)- 3 Smart Points for 1 cup
2 Smart Points Snack
I’m a chip and crackers kind of gal so I’m always on the look out for yummy easy to grab snacks.

Keebler Club Mini Crackers- 17 crackers for 2 Smart Points
Keebler Club Reduced Fat Crackers – 5 crackers for 2 Smart Points
Special K Cracker Chips – 16 cracker chips for 2 Smart Points.
Snack Pack Sugar Free Pudding – 2 Smart Points
Sara Lee 45 Calorie Delightful Multi-Grain Bread – 2 Smart Points
Flat Out Light Original Flat bread – 2 Smart Points
3 Smart Points SnackFree Download Smart Points Snack List
Once you start getting into snacks that are 3 smart points or more, the selection starts to get really good. I did a double take when I saw the granola thins come up as 3 smart points. They’re like cookies to me, so I grabbed a box.

Baked Cheetos – 34 Cheetos for 3 Smart Points
Nature Valley Granola Thins: Dark Chocolate Granola Thins of Dark Chocolate Peanut Butter Crispy Squares- 3 Smart Points per pouch
Emerald 100 Calorie Pack of Almonds- 3 Smart Points for 1 pouch
VitaTop muffin Tops 4 Smart Points or 3 Smart Points for the sugar free version
Dannon Light and Fit Greek Mousse – 3 Smart Points
Thomas Bagel Thins – 3 Smart Points
4 Smart Points Snack
Most of these snacks can be cut in half for half the points. Just check your calculator before doing so. That way you have an accurate count.

Baked Flamin’ Hot Cheetos – 34 Cheetos for 4 Smart Points
Lays Oven Baked Lays Original- 18 chips for 4 Smart Points
Tostitos Scoops – 16 baked scoops for 4 Smart Points
Snyder’s of Hanover Pretzel Poppers Airy and Crunchy Pretzel Shells, Three Cheese – 18 pieces for 4 Smart Points
I hope my free printable low smart point snack list helps you find something the next time your in the grocery store. The Weight Watchers SmartPoints program isn’t easy, but I find that having snacks on hand does help make it easier to follow. Oh…and I promise…next time I create a snack list, I’ll include yummy vegetables too. They really are good for you and truly make a great snack!


source:http://www.onebadasslife.com/free-printable-low-smart-points-snack-list/

Monday, June 12, 2017

Lose Belly Fat Fast: 3 Keys and a Killer Workout



It's not just you: stomach fat can be particularly tricky to get rid of! So we've put together some of the best tips to burn belly fat and a tummy-toning workout to help you reveal that sexy midriff underneath.
To many of people, a sexy, toned stomach is like the Holy Grail of fitness, but like the Holy Grail, it can also be frustratingly elusive. Most of the time it’s not for want of trying, but rather because you’re putting most of (or even all of) your effort in the wrong place. Let’s put it this way: 1000 crunches a day alone is NOT going to get you there – I’ll explain why in a moment. And don’t worry if you’ve been doing this, because tons of people fall afoul of this rampant fitness myth, so when you hear it you’ll see exactly what you’ve been doing wrong and more importantly, what to do about it.



It’s Your Health Too
What’s more it’s not just about vanity either. Sure we all want to look good and most of us agree that a tight, toned tummy is sexy, but there’s more to it. According to Harvard Women’s Health Watch belly fat is worse than hip and thigh fat in terms of health risks.

The Bad News

If you’re interested in the science: the gist of it is that belly fat tends to be visceral fat, i.e. beneath the abdominal walls and surrounding the internal organs. This kind of fat is worse for you than the surface-level (subcutaneous, i.e. just below the skin) fat because it secretes more of retinol-binding protein 4 (RBP4) which increases insulin resistance (which can lead to diabetes as well as a host of other health problems). The more visceral fat you have the more RBP4 is secreted into your bloodstream. Not good.

The other issue is that as we get older the proportion of fat to bodyweight tends to increase, and fat begins to favour being stored in the upper body over the hips and thighs. Which means that even if you don’t gain weight, you waistline can grow by inches as the visceral fat pushes out against your abdominal wall. And sorry to be the bearer of bad news, but ladies, we’re more susceptible to this than men. Harvard! Why did you have to get all science-y on us?!

The Great News

As with everything in life though, there’s always a silver-lining (you didn’t think I’d just leave you there did ya?). The good great news is that visceral fat responds really, really well to exercise and diet. Much better, in fact, than fat on the hips and thighs. Which means that you can get the flat, sexy stomach you’ve always wanted, if you’re willing to put in the effort and do what works. Which leads us nicely to… what doesn’t work!

Belly Fat Myths
Crunches = Sexy stomach

Remember how I said 1000 crunches a day alone won’t give you a toned belly? It’s not that crunches aren’t a good exercise (although there are better exercises, see the workout below) but the main reason is: you can’t spot reduce fat! What this means is that you can’t target a specific area of your body to selectively lose fat. So it doesn’t matter how many crunches, sit-ups or ab-blaster machine reps you do, it won’t give you a flat stomach unless you do some of the other things I’m going to tell you about in a moment. Not only that, but there are far better ab exercises than crunches which you could be doing.

It’s all about exercise

I wish this were true. Wouldn’t it be great to workout and eat cupcakes, pizza, ice-cream and everything else you wanted… and still be able to walk around with a six-pack? Unfortunately, I’ve tried this, and I can tell you for a fact: it doesn’t work. This doesn’t mean you have to eat a perfectly clean diet – where’s the fun in that – but you do have to eat clean most of the time. I’ve found that you can actually enjoy eating a clean diet because you retrain your body to enjoy food which is actually healthy. I know it sounds crazy, but it’s true!

Just do cardio

Yes, aerobics are great for fat loss, but they’re not the be all and end all. Make sure you incorporate some of these tips if you want to boost fat loss when you do cardio.

So now that I’ve covered some of the fitness myths you may have had, you may be wondering what you should be doing instead. Well stick around, because I’m about to tell you…

How To Get A Sexy Stomach Fast
Now I know this article isn’t titled “Lose Belly Fat Really Freakin’ Slowly” but there is a healthy speed most people should lose weight: 1 – 2 lbs per week. Yes, this isn’t as fast as some people would like, but it’s the healthy option, plus you’re less likely to lose muscle along with the fat – which would be a bad thing, since muscle helps you burn fat. In other words, it’s not going to take 3 days, it could take weeks or more likely, months.

And if you want visible abs, that’s a whole ‘nother kettle of fish. First, there are the biological factors, namely: your genetics and sex. Women have to have higher body fat percentages than men to be healthy, this often means they can’t have visible abs showing and also be at a healthy, sustainable body-fat. Even so, due to genetics, some women do have visible abs at healthy body-fat percentages. You have to do the best you can with the genetics you have, not use them as an excuse. Same thing goes for guys, but they can get away with lower healthy body-fat percentages, hence the six-pack.

The other issue with getting visible abs is it requires you to adhere to a clean diet a lot more strictly (again, depending on your genetics). So you can decide if it’s worth that extra commitment or not (and as long as you can keep a healthy body fat).

The good news is regardless of your sex or genetics you can still get a sexy, toned stomach… get healthier and look great naked. So let’s talk about how to do that!

Tips To Lose Belly Fat & Get A Sexy Stomach
There are really only 3 keys to getting a flat stomach: exercise, a clean & healthy diet and getting enough sleep. These are the 3 big ones, they form the foundation of losing belly fat and getting a sexy stomach. At the same time there are a lot of things you can do to compliment these and boost your fat loss, which I’ll include in a moment.

First, let’s go into a little more detail on these 3 keys:

Exercise

You should aim to do at least 30 minutes of moderate-intensity exercise most days. If you increase the duration and intensity of the exercise you’ll lose more fat, quicker.

Combine cardio with strength training

Most people turn to aerobic exercise for fat loss, but you will increase your fat loss substantially by combining cardiovascular exercise with strength training. This is because strength training builds muscle and muscle burns fat (i.e. increases your metabolic rate). Muscle also takes up less room than fat, so even though you may not lose weight… you will lose fat and get a smaller waist and more toned stomach – which is exactly why you shouldn’t use the scales to judge your fat loss! Not only that, it’s not enough to simply focus on ab exercises, you also want to do whole-body training especially using compound

exercises like squats, deadlifts and shoulder presses.

Eat clean & healthy

“Abs are made in the kitchen. 30% exercise, 70% diet. You can’t out-exercise a bad diet.” You’ve probably heard those before, and they simply illustrate how important a clean, healthy diet is to losing belly fat. The important thing is to commit to it and follow it consistently, to the best of your ability. It’s not about perfection, it’s about sticking to it as best you can and getting back on when you occasionally fall off. You could write an entire book on clean eating (and that’s been done) but I’ll give you the basic rules here, each day:

Eat lean protein, complex carbohydrates and healthy fats.
Eat lots of veggies, especially cruciferous and dark green leafy vegetables.
Eat some fruits.
Drink water (9 cups for women, 13 for men). That’s total water amount, i.e. counting other beverages.
For losing belly fat, there is evidence that you gain less visceral fat the more calcium you consume. Yogurt, cheese, sardines, kale are all good sources of calcium.
Avoid all processed and refined foods. This means sugar, white flour, candies, baked goods etc.
Avoid sodas and juices. Don’t drink your calories, get your calories from food.
Avoid junk food.
Especially for losing belly fat, avoid foods which seem to encourage it: hydrogenated vegetable oils and fructose-sweetened foods and beverages.
No alcohol.
Looking at the list above, you may be a little bit daunted, but remember it’s more important to take small incremental steps which you can maintain, than trying to do everything at once and lasting a month. I’m talking from experience here: add a little bit at a time, maybe one or two items per week, get a good feel for it and then move onto the next items in the list. If I had to pick two to start with, I’d choose to up my vegetable intake substantially and cut way down on sodas and juices. Choose what works for you and don’t be afraid to experiment.

Get enough sleep

But not too much. A five-year study showed that adults who got less than 5 hours sleep a night accumulated significantly more visceral fat… but those who slept more than 8 hours a night also gained more visceral fat. So 6 – 8 hours seems like a good range. Interestingly, this wasn’t the case for people over 40 – who said getting older didn’t have benefits!

Boost fat loss with these tips

Try out some of the 101 fat loss tips to boost your fat loss. Remember, the 3 above are the core foundation of what you need to do, but by adding in some of these tips they can add up to a cumulative effect of greater fat loss.

The Workout
Phew! Okay, now that we’ve laid the foundation for getting the tight, toned, sexy stomach you want, let’s get on to the working out part. So we’ve put together an ab-licious workout which focuses not only on the front part of your abdominal region (rectus abdominis), but also on the sides (obliques) and even more importantly the deep inner abdominal muscles (transverse abdominis). When most people think about abs, they think about the often sought after six-pack or eight-pack in the front, and by the way, getting an eight-pack is purely down to genetics, there is no exercise or amount of exercise which can give you an eight-pack if you don’t have that abdominal separation genetically speaking.



Sometimes people include the obliques (often seen as the groves to either side of the rectus abdominis, e.g. here and here) but very few people include the transverse abdominis (TVA), which are the deep inner abdominal muscles. Now the amazing thing about the TVA muscles is that they act as a natural corset for your body, cinching in you core – in other words, strengthening these muscles can give you a smaller waist. Not only that, but your TVA muscles are part of the foundational core you use in just about every compound exercise, so getting stronger here is definitely a good thing!

Now, every abdominal exercise you do works all of your abdominal muscles, but there’s one exercise I love which especially targets your TVA muscles: the abdominal vacuum (you can see how it’s done in the video below). This is a fantastic exercise for strengthening your inner core and the great thing is you can do them anywhere. You can do the ab vacuum alone, but for optimal efficiency it’s best to combine them with a kegel which leads into the ab vacuum, so in this way you strengthen both your pelvic floor muscles as well as the TVA muscles. Boom! Better sex and a flatter stomach – you win!
source:http://www.fitbodyhq.com/weight-loss/lose-belly-fat-fast-3-keys-and-a-killer-workout/

Saturday, June 10, 2017

Lasagna Pasta / weight watcher's



I’ve noticed a couple of things about the romance novels I’ve been reading lately….

1. Most of the books I’ve read so far, involve 2 guys fighting over a girl. I always feel sorry for the guy who ends up not getting the girl. Can’t they both just get a long?



2. The people on the book cover look totally older than the age they are in the book. The ones on the cover look like they’re in their mid 30’s and the ages in the book mentioned are always 18 or 17 years old.

3. The guy who doesn’t get the girl, will try to come up with some lie about the guy who has the girl’s heart. Like for instance, I always see him with some other females that walk into the guys apartment all the time to make him look like a sleeze ball.  If you’re going to win the girl’s heart, don’t lie!

4.The main characters  never cook. The guys are so rich they all have chefs cooking for them in their fancy pants kitchen. The way to win  over a girl’s heart is by cooking her food! 🙂 Besides, she’s not going to eat for a couple of days anyway after you end up breaking the girls heart.  So, why not cook her some of this Lasagna pasta and bring it to her? I’m sure she’ll forgive you in an instance.

This lasagna pasta is full of your favorite lasagna flavors, and it’s so much easier to make than lasagna. I’d rather stir everything together in a pot instead of just layering food on top of food together. Wouldn’t you rather do that? This isn’t a one pot meal either, I wish it was. The original recipe calls for 16 ounces of pasta which is a pound, and I cut back on the noodles and only used a 12 ounce box. The 12 ounce boxes are the normal sizes we normally get in the store. You can use whatever shaped pasta you like. Bowties are so cute and fun.  To lighten this recipe up, I used Jeanie-0 lean turkey sausage, light sour cream, and light mozzarella cheese.

INGREDIENTS
1 lb bowtie pasta
1 tablespoon cooking spray
1 lb ground turkey or lean ground beef
1 jar spaghetti sauce (or 3 cups homemade)
1 teaspoon salt
½ teaspoon garlic powder
1 heaping teaspoon Italian seasoning
1 cup shredded part skim mozzarella cheese
1 cup low fat sour cream
INSTRUCTIONS

Boil pasta in large pot of salted water until al dente, drain. In large skillet, brown and crumble ground chuck until fully cooked, drain fat and return to pan. Pour cooked pasta on top of meat, then drizzle on olive oil. Pour on jar of sauce, salt, garlic powder and Italian seasonings. Stir. Add cheese and sour cream. Stir over low heat until cheese is melted and all ingredients are combined. Taste and add salt and pepper, if necessary. Serve with parmesan or additional mozzarella, if desired.

NOTES
Recipe adapted from Katie Cooks Dinner

I made the recipe with low fat mozzarella, low fat sour cream, and lean ground turkey sausage from Jeanie-

Points Plus: 11
SmartPoints: 13
NUTRITION INFORMATION
Serving size: 8 Calories: 444 Fat: 10.54 Saturated fat: 3.62 Carbohydrates: 60.32 Sugar: 9.34 Fiber: 3.2 Protein: 25.75

source:http://www.recipe-diaries.com/2014/08/26/lasagna-pasta/

Monday, June 5, 2017

20 Best Foods That Boost Your Metabolism



We all need energy for performing our daily activities. Energy is required by our body not only for external functions like walking, talking, eating, moving; but also for internal functions like breathing, blood circulation and digestion. But do you know how energy is produced? Well, metabolism is the answer. In simple words, metabolism is a process of energy production in our body from the food we intake. It is indeed obvious that without metabolism, we won’t be able to survive at all.



We need energy and for energy, metabolic activities are necessary. Several metabolic activities take place in our body simultaneously. There are certain foods that have the quality of boosting metabolism. But before proceeding to discuss those food items, let us first understand the process of metabolism.
How does Metabolism Take Place?
The two processes that are involved in metabolism are catabolism and anabolism.

Catabolism involves breaking down of food substances like carbohydrates, fats and proteins into simpler forms which are later used for energy production.

Anabolism is concerned with the use of energy produced by catabolic process. It also involves storing energy for future use.

Catabolism involves breaking down of molecules while anabolism involves building of molecules. Metabolic rate can be measured by calories burned per day. If you burn lesser calories, your metabolism rate is slow and if your calories burn faster, your metabolic rate is fast. Metabolic rate differs from person to person.

What Happens When Metabolism Doesn’t Take Place?
When metabolism doesn’t occur or slows down, many metabolic disorders occur. Metabolic disorders can be a result of any hormone or enzyme deficiency, diseases of liver, pancreas, endocrine system, or other organs responsible for metabolism, deficiency of nutrients needed for metabolism or hereditary problems.

An example of metabolic disorder is diabetes mellitus 2. Symptoms of slow metabolism include fatigue, poor skin and hair, obesity, digestive problems like constipation, bloating, muscle pain, cold temperature etc.

Factors That Affect Metabolism:
Few factors which affect metabolism are:

Age: Metabolism decreases with increasing age due to the loss of lean muscles.
Gender: Women have a lower metabolism than men due to body composition and weight
Hormones: Alteration in hormones causes the increase and decrease of metabolic activities.
Nutrition: Several nutrients are responsible for increasing or decreasing the rate of metabolism.
Stress / Emotions: Stress and other emotions can also affect your metabolism.
20 Best Foods That Boost Your Metabolism:
Given below are twenty foods which boost up the metabolic rate. But, it is advisable to avoid over- consumption. They might interact with diabetes, high blood pressure, heart and other medications, leading to health issues. It is better to consult your healthcare provider before their intake to boost metabolism.

1. Green Tea:

We all know that green tea is a healthy drink and it plays a key role in boosting the metabolism. You should add it in your drinks more often. Its metabolism boosting quality can be attributed to the presence of catechin polyphenols. It has zero calories, contains vitamin A, vitamin E, Vitamin C and Vitamin B and is a good source of manganese. Being a powerful antioxidant, it eliminates free radicals from the body. It decreases appetite. It prevents heart diseases by preventing blood clotting, decreasing bad cholesterol levels and increasing good cholesterol level. It also controls blood pressure. It slows down the ageing process, fights cancer and its anti-bacterial property prevents bacterial infections and diseases.

2. Egg Whites:

The amino acids in egg white help in boosting the metabolism. If you are watching your weight, you can use only egg white to make omelette. Egg white has no fat, calories or cholesterol. It is an excellent source of protein which builds and repairs tissues. Protein is considered as building blocks of bones, muscles and cells. Egg white is also a good source of vitamin B2, which helps in metabolic activities and energy formation. Protein in egg whites boosts immune system.

3. Avocado:

Avocado is undoubtedly a highly nutritious fruit. It is a good source of l-carnitite which helps in boosting metabolism. It contains vital vitamins like Vitamin K, Vitamins B9, B6 and B5 and vitamin C. It also contains important minerals like potassium, magnesium, phosphorus and iron. The high amount of fiber in the fruit aids digestion. Its antioxidant property helps remove free radicals from the body. Other health benefits of avocado include lowering blood cholesterol, controlling blood pressure, prevention of heart diseases, reducing inflammation, prevention of ageing etc.

4. Lemon:

Besides being a healthy fruit, lemon is a natural detoxifier. It detoxifies liver, which helps in enhancing metabolic activities. Like most citrus fruits, lemon is an excellent source of vitamin C which offers several health benefits. It increases immunity, prevents ageing, reduces stress, fights heart diseases and prevents asthma and diabetes. It is good for hair and skin too. Lemon’s anti-oxidant property fights cancer and atherosclerosis. Its anti-bacterial property kills infectious bacteria. Hence, lemon intake can help you in combating several health problems besides improving metabolism. This is the reason why lemon juice is often used as part of a weight loss regime.

5. Oatmeal:

A bowl of oatmeal is probably the healthiest breakfast you can have. It helps in raising the metabolic rate. Oatmeal has a high content of fiber, which aids digestion. The high amount of protein in it helps in muscle and bone formation. It is low in calories and fat. Vitamins present in oatmeal include Vitamins B1, B5 and B6, and vitamin E. It is also rich in minerals like phosphorus, potassium, and magnesium.

Its antioxidant property facilitates the removal of free radicals from the body thus preventing diseases like heart failure, premature ageing etc. Regular consumption of oatmeal decreases bad cholesterol levels, controls blood pressure and prevents asthma in kids. Beta -glucan in oatmeal controls blood sugar levels, prevents diabetes and increases immunity.

6. Ginger:

Incorporating ginger in your diet is another best way of boosting your metabolism. It can boost metabolic rate by up to 20% in three hours. Ginger has anti- inflammatory and anti-bacterial properties. It reduces stress and improves immunity, thanks to its antioxidant property. It prevents heart diseases, reduces menstrual cramps and treats cold and flu, morning sickness and travel sickness. Its anti-inflammatory property relieves arthritis pain and migraine by reducing inflammation. However, over-consumption of ginger should be avoided as it causes heartburns and indigestion. It can also interact with diabetes, blood thinning and high blood pressure medications.

7. Lettuce:

Like most leafy veggies, lettuce has a good nutrient content. It is low in calories but high in vitamin A, vitamin C, Vitamin B and Vitamin K. Minerals present in lettuce include manganese, iron, potassium and calcium. Lettuce has anti-bacterial, anti-viral and antioxidant properties. It has high water content which rehydrates our body. The antioxidant property helps fight diseases like cancer. It is a good source of fiber which promotes digestion. It helps in treating insomnia also. Folic acid in lettuce prevents birth defects as well.

8. Almond:

Almond is one of the most nutritious nuts. It contains fatty acids which help in increasing metabolism. It is high in fat and calories content. It has a good amount of dietary fiber. It is a rich source of vitamin E which strengthens the immune system. The antioxidant properties aid in the removal of free radicals and toxins from the body. It is good for skin and hair. Minerals present in almonds are potassium, phosphorus, calcium, magnesium and iron. Almonds reduce risk of heart attack and lower bad cholesterol. The phosphorus content in them makes bones and teeth strong and speeds up energy production by increasing metabolic rate.And the high fibre content treats constipation and indigestion.

9. Broccoli:

The amazing combination of calcium and vitamin C is what makes broccoli a great metabolism booster. Broccoli is low in calories and saturated fat but high in fiber. It is an excellent source of vitamin C which is a powerful natural antioxidant. It also contains vitamin K and Vitamin A in good amount. Minerals present in broccoli are calcium, iron, magnesium, phosphorus and zinc. Broccoli consumption reduces the risk of cancer, prevents heart problems, strengthens bones and reduces cholesterol. Broccoli possesses anti-inflammatory, anti-viral, anti-cancerous and antioxidant properties.

10. Spinach:

Spinach is a super-food with endless health benefits. It is low in calories, saturated fat and cholesterol. It is an excellent source of vitamin K which is important for bone health. It also has a good amount of vitamin A which is beneficial for eye sight. It is a good source of minerals like iron, manganese, magnesium, copper and zinc. Consumption of spinach prevents cancer, strengthens bones, lowers blood pressure and combats cardiovascular disease and stroke. It has anti-oxidant, anti-inflammatory and anti-cancerous properties.
11. Watermelon:

Watermelon has a low calorie and fat content, but a high content of water and electrolyte. It is a good source of vitamin A, vitamin C, potassium and manganese. Its antioxidant property fights premature ageing, thus making this dark green leafy veggie beneficial for your skin. Its anti-cancerous property can be attributed to the presence of Lycopene in it. It lowers blood pressure, prevents heart strokes, improves eyesight and prevents kidney disorder by cleansing the toxic substances.

12. Chili Peppers:

Chili peppers contain lots of nutrients. They can really speed up your metabolism. They are a good source of minerals like potassium, manganese, iron, and magnesium. Chili peppers are also rich in vitamin C which has many health benefits. Being a powerful antioxidant, vitamin C is beneficial for skin and hair and strengthens immunity. Chili peppers help in burning calories. Their anti-infectious property fights infections.
13. Cucumber:

Cucumber has a high content of water. It comprises of about 96% water. It is low in calories, but contains alkaline minerals, which help in maintaining pH balance. Even the skin of cucumber contains good amount of dietary fibre and vitamins A, K and C. Vitamin A and C are antioxidants. which eliminate toxic substances from the body and hence, prevent several health issues. The high water content of cucumber rehydrates your body.
14. Strawberries:

Strawberries are delicious and beneficial to health. They are low in calories but high in fibre. They have a high content of vitamin C and manganese. Flavonoids in strawberries reduce the risk of heart diseases and improve memory. Strawberries have antioxidant property which helps in preventing cancer and other diseases. The high content of vitamin C boosts immunity and is good for skin and hair. Strawberries also contain fibre, which helps in digestion and stimulates bowel movement.

15. Coffee:

Coffee is generally not considered a healthy drink because of its high content of caffeine. But it is a great metabolism booster. Coffee is a good source of antioxidants, which eliminate toxic substances from the body. Regular consumption increases energy level, reduces the risk of Alzheimer’s disease and helps in reducing depression.
16. Tomatoes:

Tomatoes have zero cholesterol and are low in calories and fat. Tomatoes have powerful antioxidant properties as they contain Lycopene and vitamin C. Tomatoes contain a good amount of Vitamin A and Vitamin C. Antioxidants in tomatoes prevent cancer , decrease the risk of heart diseases, reduce cholesterol, strengthen the immune system, prevent ageing, combat osteoporosis (weak bones) and protect your skin from sun damage.

17. Garlic:

We often use garlic in cooking because of its characteristic flavor. Garlic is rich vitamin B6 and vitamin C content. It also contains minerals like copper, iron, calcium, manganese and phosphorus. Garlic helps in breaking down fat and increasing metabolism. Consumption of garlic prevents skin problems like acne, blemishes and blackheads, increases immunity and prevents cancer. It also helps in weight gain when the child is in womb. It possesses anti-biotic property which combats infections caused by fungi, bacteria, virus and parasites.
18. Asparagus:

Asparagus is low in calories, but has a good amount of fibre, vitamin A, vitamin K, vitamin C and Vitamin E. It is also a good source of minerals like potassium, phosphorus and calcium. It has some flavonoid compounds which make it a good antioxidant. It is a natural diuretic (promotes urination). It prevents colon, breast and lung cancers, ageing, kidney and bladder stones. It is also good for treating indigestion.
19. Apple:

It is a common saying that an apple a day keeps the doctor away. This quality can be primarily attributed to its health benefits. Apple contains low cholesterol, calories and fat. Apples have powerful antioxidant properties due to the presence of flavonoids like quercetin, epicatechin, procyanidin B2 and vitamin C. Consumption of apple prevents Alzheimer’s and Parkinson’s diseases, reduces the risk of all types of cancers and diabetes, prevents heart diseases, detoxifes liver, increases immunity and prevents cataracts. Pectin found in apple helps in increasing metabolism.

20. Carrot:

Carrots are an excellent source of vitamin A. No doubt they are really good for eyesight. Carrot also contains Vitamin K and Vitamin C. It is a good source of minerals like potassium, calcium, phosphorus and magnesium. The antioxidants present in carrot help in fighting cancer cells and prevent their growth. Carrot helps in cleansing the body by removing toxic substances. Consumption of carrots during pregnancy reduces the risk of miscarriage and prevents fetal infections. It helps in digestion, and stimulates bowel movements. It increases metabolism by detoxifying liver.

source:http://www.healthbeckon.com/metabolism-boosting-foods/


Sunday, June 4, 2017

LEVEL ONE EXERCISE PLAN



Are you ready to get your booty in gear but you're not quite sure where to start and not ready to invest in a workout program? Well you have come to the right place! Level one exercise plan is designed to get you moving, keep you working, and create a routine that you can stick with. Getting fit isn't about mastering crazy moves, or lifting heavy weights. It's about creating a plan and taking action and this routine is a great way to get started! The best part is you won't need any equipment.



SNAG the printable calendar download at the bottom or pin the workout to your fitness board.
Don't skip rest days
*STAY hydrated
*Use this program in conjunction with a healthy diet
*Please remember to consult your physician before starting

source:http://www.coachmmorris.com/2015/06/level-one-exercise-plan.html

Sample Of Dot’s Weekly Meal Menu



In truth, planning meals for the week is the key. Every Sunday I spend 10 minutes mapping out what I’m having for breakfast, lunch, dinner and snacks. With planning comes healthier eating. Plus it makes my life a lot easier — I no longer fret about whipping something up for dinner.



I know many of you are thinking: “It’s hard enough planning for tonight’s dinner, but planning for a week is just downright crazy talk.”

I had the same attitude until I weighed-in at 325 pounds. That’s when I became a believer in the weight loss power of weekly meal planning.

I won’t lie to you: planning does take time and effort, but only until you get your routine down. It took me an hour to write my first weekly menu. I spent a lot of time figuring out the carb counts of meals because I cap my carbs at 20g/day. It was frustrating and not very fun.

Simplify Your Menu To Save Time & Lose Pounds
Who has an hour to spend on meal planning? Those were the days when I didn’t eat the same type of food twice in a week. Boy that was dumb! When it comes to food, variety is the key to weight gain. When one or two of your daily meals is the same each day, you increase your weight loss success.

I needed to simplify my menu. Starting with breakfast, I figured out that I needed something to give me the energy for my long morning workouts and keep me full until a late morning snack or even lunch.

Gone are the cereals, instant oatmeal packs and breakfast sandwiches. These days, breakfast is almost always 2 eggs, a quarter of an avocado and half a tomato. I have the option of making omelets, scrambled or over-easy eggs. On occasion I might add bacon or sausage. But my main ingredients are always the same. My breakfast gives me the energy I need for my morning workouts and keeps me fuller longer.

By simplifying my menu and consistently eating the same foods during meals, the weight came off and my menu planning got a lot easier (and quicker). Now my weekly menus take less than 10 minutes (and that includes building the grocery list!).

You just need to be patient. It took me about 2 months before I got the knack for weekly meal planning. Now it’s so simple, I can’t believe I wasn’t doing it all along.


source:https://dottotrot.com/2014/07/28/sample-of-dots-weekly-meal-menu/


10 Amazing Juice Diet Recipes For Weight Loss




1. Cucumber Lemon cleanse


There are many juice diet recipes for weight loss but cucumber lemon cleanse is one of the best.

It helps to clean the body of toxins and helps to speed up the weight loss process.

Cucumbers are very low in sugar and calories while containing very good nutrients that work well in cleaning the body of dangerous elements.

Ingredients:

1/2 cup water

1 large cucumber

1/2 fresh lemon

Directions: Make sure that the vegetables are prepared per your juicer specs.

Then you’r going to place the unpeeled cucumber and peeled lemon into the juicer and mix.

If the taste of lemon is too strong you can add water to dilute it.



2. THE Green DETOX

If you’re looking for a very powerful green juice recipe for weight loss and energy than this is your golden ticket.

That is because the greens provide much-needed energy while the other ingredients will provide fiber for cleansing action.

Ingredients:

3 handfuls of spinach

1 green apple,

2 large stalks of kale

1/2 cucumber


Directions: Make sure the ingredients are prepared and ready to be placed in the juicer. The spinach and kale should be added first and then you add the cucumber and apples.


3. Apple Plum Slimmer

This recipe is definitely one that you have to put in your arsenal of weight loss juices.

When you combine all of these good ingredients you’re going to end up with a nice sweet taste which is low in calories making it perfect for a weight loss drink.

The juice also provides plenty of vitamin C and some powerful antioxidants.

Ingredients:

1 cucumber

3 plums,

1/8 Lemon

1/2 apple

Directions: Make sure that the items are properly washed and cleaned for the juicer.

Begin the process by removing plum pits and peeling one small slice of fresh lemon. Then juice the ingredients in whichever order.

4. The Carrot immunity booster

If you’re looking for a natural way to boost your immune system while losing weight then this is the ultimate recipe for you.

This is absolutely one of the best juice diet recipes for weight loss you will ever try!

All of these ingredients have very low calorie count with a good reputation of combating flues, colds and common minor ailments.

Ingredients:

1 inch of ginger

6 carrots

1 clove of garlic

1/4 lemon

Directions:  Ensure that the ingredients are cleaned and prepared properly. Start by peeling the lemon. Make sure that the ginger and garlic is juiced first and then followed by other ingredients.

5. Berry Tropical Vibes

Berry is one of the most popular recipes online. That’s because they’re a very powerful source of antioxidants.

Combining it with cucumber will give it a great tropical taste and it contains a variety of antioxidants, minerals and vitamins.

Ingredients:

1/2 of raspberries

2-3 sprigs of mint

1 cup of strawberries

1 mango

1 cucumber



Directions: Wash and clean the ingredients. Peel the mango and keep the flesh part only. Place the mint followed by strawberries, mango, raspberry and then the juicer in that order.

6. Green lOVE

If you’re looking for effective juice diet recipes for weight loss that will help to accelerate the process then this one should be on the top of your list.

The drink contains a very low calorie count and helps to boost your energy.

Ingredients:

1 cucumber,

2 large leaf of kale,

3 large handful of spinach,

2 sprigs of mint

1 apple

Directions: Clean and prepare the ingredients for juicing. As usual make sure that the greens go first followed by the apple and cucumber.

7. Cucumber Kiwi Blast
If you’re a lover of kiwi you are going to love this one. This drink will provide fast weight loss and also boost your immunity to a great measure.

Ingredients:

2 kiwi fruits

1 large cucumber

Directions: Wash and prepare the ingredients for juicing. Make sure you start by peeling the kiwis using only the flesh part. Juice both ingredients at the same time.

8. The Carrot Limeade Cleanser

This potent juice has high levels of beta carotene and vitamin C. This provides immunity boosting and body cleansing. Plus it’s awesome zesty taste is refreshing.

Ingredients:

5 stalks of celery

6 carrots

1 lime

Direction: Wash and prepare the ingredients. Start by peeling the lime and then you’re going to place the carrot and lime in first followed by fresh celery to avoid it clogging in the juicer.

9. Pear Grape Goodness

After you try the combination of grapes and pears this will become one of your favorite juicing recipes.

This is very powerful for extra energy and definitely one of the most powerful juice diet recipes for weight loss.
Ingredients:

1 pear

1/2 cucumber

3 cups of grapes

Directions: This time you can begin by juicing the cucumber, then remove the stem from the grapes and proceed by adding the pear.

10. Apple Cider Vinegar detoxifier

Not only is apple cider vinegar a proven weight loss food but it also does an excellent job at detoxifying your body from unwanted toxins.
Ingredients:

1/4 of ginger

5 apples,

1/4 lemon

1 teaspoon of cinnamon

Directions: Juice the ginger first followed by a peeled lemon and then the apple. After the juicing is completed carefully add cinnamon.

Let it cool down and then carefully heat it up but don’t overheat as you don’t want to destroy the key nutrients.

source:http://www.femniqe.com/2016/08/17/juice-diet-recipes-for-weight-loss/