for me, myself and I

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chesleyshrinking:

Almonds: a study show that people who ate one serving of almonds per day eliminated more pounds than those who consumed heavy carbs

Oats: it’s high in fiber, so it helps keep the feeling of satiety throughout the day. Just half a cup of oatmeal has 4.6 grams of resistant starch healthy carbohydrate that stimulates metabolism and burns fat

Chickpeas: 1/2 cup has 2 grams of resistant starch. It’s is also a great source of fiber, protein and healthy fats

Blueberries: famous for its anti-aging effects, a cup of blueberries (blueberry) has only 80 calories. The fruit also help keep the body satiated for a longer time with the intake of 4 g of fiber

Broccoli: cooked or raw, this vegetable is known to prevent cancer. A serving of broccoli has only 30 calories and even help combat excess weight

Brown Rice: a half-cup portion contains 1.7 g of resistant starch, carbohydrate that stimulates healthy metabolism to burn fat. Moreover, it has low density and provides enough energy, ie it satisfies even with fewer calories

Pear: a portion of this fruit can provide up to 15% of the recommended daily amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight. Do not peel the fruit as it is the shell that contains lots of fiber

Lentil: it is a great source of protein and fiber. Therefore, helps provide satiety. Half a cup of lentils gives 3.4 g resistant starch, carbohydrate healthy, which stimulates fat metabolism

Grapefruit: even if don’t change anything in your diet, eat half a grapefruit before each meal can help you lose up to a pound a week! The fruit contains a substance that can decrease insulin, a hormone that helps store fat. It is also a good source of protein, as has about 90% water in its composition.

(Source: fiitaholic, via 10000steps)

HOT ABS IN 4 MINUTES:

• 4 EXERCISES
• 20 SECONDS ON
• 10 SECONDS OFF
• REPEAT FOR 2 ROUNDS!

1. High knees (drive ‘em up)
2. Squat jumps (get high - drop low)
3. Squat thrust (mountain climbers)
4. Knee grabs (work your abs!)

flat abs pilates workout | (x)

(Source: getfitandsweat, via kaittea)

nopainnogain-fitness:

Beginners, intermediate and advance lower ab workouts. I can finally put those lower ab questions to rest, hoorah!

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fitnesstreats:

Medicine ball workout
Some news moves I didn’t know. The medicine balls at my gym don’t bounce back! 
- Medicine ball slam - 10-12 reps
- Side kick with ball - 10-12 reps
- Toss and lunge - 10-12 reps
- Ab jackknife - 10-12 reps
Repeat circuit 3 times.

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(Source: thinnerstrongerhappier, via kaittea)

onefitmodel:

nopainnogain-fitness:

Want to work out with a buddy? Try some of these exercises:

1. Handclap plank - both starting off on the ground, raise yourselves up with one arm and slap hands, alternating each time.
2. V-sit side touch & pass - never declining and holding the v sit, twist and touch both sides and then pass the mediball off to your partner. Both must always twist and touch.
3. Mediball crunch - get your partner to stand over you and lock your feet into their legs. Crunch up, pass the mediball to them and come back down, then crunch up and grab the mediball again, repeat. 
4. Crunch & stand - Crunch and using your core stand up, throw two punches when you reach the top, then lower yourself back down. Make sure your partner gives you a slight pull on your legs when you’re coming up!

Have fun with these!
x

I WANT ONE

(via iambored-life)

(Source: treatingmyself, via stealthyhealthy)

fitvillains:

Ultimate Sandbag 20% Off Sale!

Passing along the deal! 20% your order when you enter the code “taxes” at checkout. :)

I love my bag, but it was an investment. A good way to save up s by putting $1-2 in a jar for every workout you complete! 4 workouts a week from now until June, will get you most of the way there! Great motivation too.

xo

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kaittea:

These work.

(Source: giuliajustdoit)

10000steps:

lizdexia:

FOR FUTURE REFERENCE: RECIPE MASTERPOST

Because I like to cook, and Pinterest can be kind of hit-and-miss for finding stuff that actually works as a meal. 

• Chicken Lime Soup
• Chicken Enchilada Pasta
• Roasted Corn Salad
• Enchilada Sauce
• Foccacia Rolls
• Taco Stuffed Shells
• Hearty Black Bean Quesadillas
• Baked Spaghetti with Sausage
• Tandoori Chicken Bites
• Homemade Naan
• Root Beer Pulled Pork
• Loaded Baked Potato Fries
• Southwest Salad with Taco Ranch
• Chili Lime Shrimp Bowls
• Boursin Mashed Potatoes
• Coconut Rice
• Tandoori Chicken Dinner
• Pizzadillas
• Baked Oatmeal
• Yellow Jasmine Rice
• Taco Chicken Bowls
• Chicken Shawarma
• Honey Mustard Chicken Strips
• Huevos Rancheros

This is a great list!

renniesane:

Banana Kiwi Smoothie!

• large banana
• two kiwis
• 5 oz Greek yogurt
• (optional) few slices of choice apple

—> BLEND THAT STUFF

—> Enjoy! X

Renniesane / Tumblr

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gettingahealthybody:

I will scarf this down in a matter of seconds!

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(Source: culinary-cure, via 10000steps)

fit-and-slim:

7 Good Foods to Improve Moods

Stressed: Eat Chocolate (particularly dark chocolate)

the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done

Sluggish: Have a Spinach Salad 

Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.

Cranky: Eat an Apple with Peanut Butter

 

Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again.

 

Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time

Anxious: Eat a Salmon Burger

Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. 

Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”

Angry: Sip Green Tea 

Green tea contains theanine, which calms you and helps you maintain clear concentration and focus

Sad: Eat Whole Grain Cereal with Low fat Milk

Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”.

If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.

PMS: Eat an Egg-Salad Sandwich 

If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood.

Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin. 
Tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.

 

Read more: Foods to Improve Moods - Healthy Living Tips at WomansDay.com - Woman’s Day

(Source: thisblogisntaboutoreos, via 10000steps)