Tonight’s dinner made by @ewarrington94 was veggie sausages served on soy & ginger rice with onion, pepper and courgette 👌🏻It’s amazing what a nice meal you can rustle up with few ingredients!!! 😋
2 148 minutes ago
Good nutrition and the right supplements can help you with your fight against stress. Read more in my article on Stress Busters: Exploring the Best Supplements For Stress. Link in bio.
1 1112 minutes ago
☀️ Happy January - Day 19 ☀️ .
... Eat healthy food which really nourishes you today...
It’s filling me up, hopefully it’s nourishing me too!
Add to this a lovely wee selection of buffet style food for tea tonight (okay not 100% healthy but yum, yum, yum!).
When it comes to food I really am all about balance. Life is too short not to eat some terribly delicious things every now and then.
What did you eat today that was nourishing?
Weight loss vs fat loss
Now this post will be long, but if you bear with it then you’ll be all the wiser at the end.
I feel like this is a topic where people generally fail to get it right, and getting this right is one of the keys to sustainable results.
Let me explain why, you see WEIGHT loss is simple, you just need to look at one simple variable……the calories. The first Law of Thermodynamics (energy balance), basically states that in a closed system, energy can neither be created or destroyed, only transformed or transferred (calories in vs calories out). So, if you want to gain weight you eat more (increase the energy input) and if you want to lose weight then you do the opposite (reduce the energy input)….. simple.
There are very few other factors to take into consideration. —————————————— Now thats cleared up, lets talk about FAT loss.
Fat loss is what is says on the tin, you’re trying to burn fat, not muscle tissue, not water, you’re primarily targeting the fat.
You still need to address The first Law of Thermodynamics , but you have also need to retain muscle tissue. Now, the main way you do this is by stimulating the muscle by putting plenty of mechanical tension through the full range of motion (lifting heavy weights and no half squatting). Making sure the calories don’t go too low, because if they do your body will be forced to breakdown muscle to be used as energy. Then we have to look at protein intake (protein helps build and recover muscle), so you need plenty in order to preserve muscle tissue.
So, why is fat loss the key to sustainable results?
When you do it the healthy and right way you’ll feel better, look better, have more energy and you’ll have a good amount of muscle with a low amount of fat AKA shredded. The more muscle tissue you have the faster your metabolic rate, therefore, the easier it will be to retain your results.
Now, I spent about 45 minutes looking for a decent picture for this post, but I couldn’t find anything. So here is a picture of a pea with a smile….. #nutrition#nutritionist#nutritional#coaching#nutrition#coachingonline#fitgirls#fitnessandnutrition#fitnessmotivation#fatlossvsweightloss#fitness
Time can be your best friend or your worst enemy.
When it comes to fat loss, muscle building, strength and endurance, I think we can all agree that time is needed to help you reach your goals.
Now, I would be lying if I said that I was training everyday and eating clean all the time.
However, what I do have is a good base of acceptable nutrition and an active lifestyle.
With me having this base in place, it stops me from going backwards, I’m not necessarily pushing forward all the time, but I don’t do going backwards.
Let me tell you about my base, this is not what I recommend as optimal, its just the minimum I’ll do on any given week, you need to have a minimum of what you will allow yourself to get away with!: 💧Water 1.5 Ltr (at least) 🍗Protein intake at least 1.5 gram per 1 kg of body weight, but I always nail this and some 🏋Two muscle developing sessions per week (at least) 🔵🔵🔵🔵🔵🔵🔵🔵🔵🔵🔵 If you have something like this in place it allows you to only have good weeks and great weeks and even on your worst weeks you’ll still be on track. #water#protein#nutritioncoach#fitnessandnutrition#fitgirls#fitnessmotivation#nutrition#nutritioncoach#nutritional#nutritionist#onlinecoaching#onlinecoach#nutritiontips#coaching
According to the American Diabetes Association nearly one in ten Americans has type 2 diabetes, making it the seventh leading cause of death. Researchers in Molecular Nutrition and Food Research report a link between eating eggs each day and lowering risk for type 2 diabetes.
REDUCE PLASTICS !
Back in our childhood days, we were taught by our parents not to litter around and use garbage bins to throw our wastes. But, now it is time for us to teach our kids to REDUCE THE USE OF PLASTICS altogether. 'Beeswax Snacks Bags' are reusable all-natural bags made from 100% organic cotton (ethically farmed and processed), edible beeswax, jojoba oil. Anti-bacterial and waterproof nature of beeswax preserves the FRESHNESS of foods and prevents from getting spoil. Safest option to carry/ store foods for babies, kids and your loved ones.
These are great eco-friendly alternatives to plastic bags, containers, ziplock bags, silocone pouches.
Learn how we can reduce plastic usage by switching to Handmade All-Natural Reusable Beeswax Snack Bags:
Looking for something to add to your arsenal of supplements? Check out some of our recently added items for all of your healthy snack needs. Whether it's to add onto your diet or help aid recovery, we have you covered! #NewForYou
"Sleep is the best meditation!" – Dalai Lama
This week we asked you how many hours of sleep do you get. Sleep specialists recommend that adults get 7 hours of sleep each night. Plus, many nutritionists agree that eating fiber is key to a night of restorative slow-wave sleep.
Learn more on our newest blog post!
Cucumbers are useful because they contain iodine. It is absorbed in the body and helps to prevent thyroid disease. In addition to iodine, this vegetable contains phosphorus, iron, magnesium, silicon, and chlorine. Cucumber takes one of the leading positions among vegetables when it comes to how much Vitamin B it has. It also contains vitamin C.
Cucumbers are in our #2 & #6 juices
Click the link to get Yours
1 383 hours ago
My name is Connie Lundeen and this is my updated Thrive Experience.
3 Reasons I Didn’t Want to Take Thrive:👇👇 1. I felt fine!
2. I’m never giving up my #coffee!
3. I didn’t want to spend the #money!
I said “NO” to my #sister multiple times.
One day I received a package at my doorstep, it was Thrive! My sister had gone ahead and bought it for me anyway. She obviously knew something that I did not. I decided to take it simply because I now felt I had to since she spent the money on me AND I knew it wouldn’t make me feel any better so she would finally stop bugging me about it! 👉Day 1: All day amazing #energy. No nap!
👉Day 3: same as day one PLUS I slept soundly for 6 hours straight! (very unusual for me)
👉Day 10: All of the above and NOW, my pants felt loose!
My friends noticed I seemed different. Happier, glowing, full of #life 😁They immediately wanted what I had and this amazing journey has continued for the last 2 1/2 Years.
I have a long list of things that I’ve changed for the better in my life since that first day. Here’s a short list of the highlights👇🏼 *All day energy every day, no naps, no coffee! 💥
*Great sleep, 6-7 hours nightly. 😴
*General neck ache has calmed!😃
*I’m regular! 😎
*I have more patience and confidence. 😉
So, I really wasn’t “fine”. I was surviving. Today I’m Thriving!! All of this from our core system of 3 simple steps! 2 capsules, our Lifestyle Mix and DFT (aka sticker). Although we have other amazing products, none compare to the importance of these 3 steps, which will fill your #nutritional gaps and in turn, your #body will run at peak levels.
0 63 hours ago
Grožđice su izvrstan izvor energije te sadrže dijetalna vlakna i mnoge fitonutrijente.
Imaju dvostruko više antioksidansa od svježeg grožđa.
Dobar su izvor minerala kalcija, željeza, mangana, magnezija, bakra, fluora i cinka, te vitamina B kompleksa: tiamina, riboflavina, piridoksina i folne kiseline. 💛 #PrepustiSeVedrini
i wanted to roll myself in this dessert it was so good😂
normally you know i don’t post much non-fitness stuff on here, but i felt like it was important to talk about my experience on this trip relative to nutrition/exercise.
traveling is all about B A L A N C E✨ I didn’t feel guilty about anything i was eating since i (1) ate in moderation/when i was hungry, (2) got some steps in whether walking literally everywhere or doing a 30 min workout. Let me clarify.... working out was NOT my biggest priority. I happened to muster some motivation to workout on 5 days. They were all literally 30 min, verrry limited space, and little equipment. But it was something! Walking everywhere was another story, we are talking 7+ miles average daily. That coupled with not overeating and eating when i was hungry were the reasons i felt so energized this trip! It IS possible to enjoy yourself without total restriction. B A L A N C E is crucial❣️
so while I’m so happy to be leaving tomorrow (*crosses fingers that snowstorm doesn’t cancel flight*) and to get back to a routine, i don’t regret one pretzel, glass of wine, or cappuccino☺️💛
7 1914 hours ago
Artificial sweeteners are also known as synthetic sugar substitutes. While some are derived from natural substances, such as herbs or sugar, most are chemical substances made in a lab. These types of sugars are much sweeter than table sugar and, as a result, require smaller amounts to add a sweet flavor. The most common artificial sweeteners include sucralose (Splenda®), aspartame (Equal®, NutraSweet®), acesulfame potassium (Sunette®) and saccharin (Sweet’n Low®). They are most often used in beverages (soft drinks, powdered drink mixes, juices), baked goods, candy, jams and jellies, yogurt and many canned goods. As most artificial sweeteners contain few or no calories, they are thought to be beneficial for weight loss and preventing dental caries, and for people with diabetes because they won’t raise blood sugar levels. However, numerous side effects have been reported with use of artificially sweetened products and there are questions as to whether use of these sweeteners may increase one’s risk of cancer. Although the FDA has given these products approval for use in numerous food products, they are not natural and thus would not be considered appropriate for those who follow a clean eating style of eating.⠀
Novel sweeteners, such as stevia, are difficult to put into one category. Stevia is unlike other natural sweeteners in that it comes from the leaves of the stevia plant. Widely found in natural food markets, and usually sold as a liquid, stevia is 200 times sweeter than sugar. The FDA has not approved stevia leaves or their extracts for use as food additives. There is some concern that this form of stevia has on blood sugar control, cardiovascular and renal systems, and fertility. What the FDA has approved for use is an isolated chemical from stevia, called Rebaudioside A (Reb A). This form of stevia can be found in TrueVia® and PureVia®; it contains no calories and can be used to sweeten beverages and in baking. It contains no calories.⠀
-ACE & Precision Nutrition⠀
Being a Nutrition student I am constantly being watched by my classmate @gluchola if I drink enough water and I can only drink an hour before or after lunch. So now I can only eat my clementines either an hour before or after lunch too... looks like I just have to stare at them.. 😬❤️ #clementines#nutritional#studentlife#nutrition
We’ve all been told that carrots are the holy grail when it comes to eye health, but are they the best option around? 🥕 Follow @tastytoledo for more 60 second nutrition videos. 🥗
Extra Facts for Nerds 🤓: It is a common belief that carrots can improve your eyesight with continuous consumption, but many scientists do not believe this to be the case. It is important to note that there is a difference between enabling eyesight and improving. Although carrot consumption is helpful in maintaining eye functionality, that is about as far as the vegetable’s powers go. Vitamin A is great for keeping your eye healthy, but it unfortunately wont improve your vision. ✔️
While fresh is arguably best, freezing your excess food is a great way to save you time, money and wastage ❄️
It is a good idea to utilise a white board like I have to keep track of what you have in the freezer 🖍
Freezing may affect texture and taste, but does in fact preserve the nutritional value of most foods! I always slice and freeze excess vegetables like peppers and onions so they are ready to throw straight into a stir-fry 🌶
Also, I don’t throw as much away now! Just always be cautious of how long you freeze foods, to be safe I use everything within 2 months of freezing 😁
How pretty are these jars of overnight oats? They're a cinch to make too...mix them up, stash in the fridge overnight then in the morning top with such delicious things as coconut, granola and fresh berries. Seriously, so yum and so lovely to wake up to.
You can find the recipe for these through the link in my bio @runningonrealfood.
Created in partnership with @onedegreeorganics.#sponsored
Lets talk about GOALS! I hear this word thrown alot especially around the New year. To even remotely get close to ones goal we need to be #dedicated and #disciplined!
If your goal is to be #fit, then make it routine to move everyday. If your goal is to eat better. Then make it your goal to be disciplined in making healthier eating choices and better #nutritional#health will follow.
Last year I was hit with a curveball. Figuring out I had #SIJ issues which then lead to patella tendonitis. It stopped me in my tracks. I couldnt run anymore , which I loved doing everyday. Plyometrics were scrapped from my training program ( which everyone knows is my favourite) and zero heavy weights. So everyday for about 6 months I was back to basics. The same rehab program everyday for 6 months. Sure it got annoying. But I continued to remind myself about my goal! For months I couldnt get any ROM for a pistol squat because it was too painful and I had lost so much strength. But with the discipline of my rehab everyday im back working on the fun stuff again while still doing rehab.
See the trend? DISCIPLINE IS KEY 🔑
It allows you to see improvements in any area of your #life. Remember though if you are finding it hard to stay on track - start small and break your goal down.
(The caption of this post is way more important than the visual🧡)
The intent of this post is NOT to say that any of these 2 options are better/worse than the other. I’m not trying to promote “diet-culture” or anything like that, actually I’m doing the opposite. This is just a topic that I personally struggled with & so I’m simply sharing my own experiences 😊👍
One of the big things that “I am not about” is the whole thing of saying “eat this” “not that” because this is “ clean ” and this is “guilty” and this is “guilt free” and this is “dirty” or any of those UNDEFINABLE words. Basically placing restrictions on yourself based on made up beliefs. I don’t wanna raz anyone using those words because they can be used in the right context where it makes sense. However, when it comes to making progress (whether that is gaining weight , losingweight , improving your performance etc.) what really matters is the net/net of your whole diet , not if this protein bar you’re about too eat is made with raw ingredients or not.
So what I’m trying to show with this visual, is that if you simply focus on eating as “clean” or “healthy” as possible without paying attention to your overall calorie /macronutrient intake you are
1. Putting unnecessary restrictions on yourself (cuz guess what ? You can still eat pizza & reach your goal 🤯) and
2. You are just guessing that you are eating the right amount of food (according to your goal) without actually knowing. ——
🔎 Chosen by @foodsile
Super helpful nutritional facts to bookmark! 💥 Share this with a friend that this would help!
Stay informed with all your favourite foods🍴💫 (*Swipe to reveal all the comparisons & read below for more 😎)
As you can see, each fruit has different macros, calories & sugar. It’s worth noting sugar from fruit has the same metabolic result as from chocolate. But the combination of sugar & fibre via fruit makes it more likely to satisfy one’s hunger. Not to mention, fruit is more nutritious!
In terms of calories, white bread is similar to wholemeal & rye. Therefore, you won’t necessarily manage weight better by consuming brown, despite it being less refined. The key difference=fibre. If you enjoy bread, include it & if you not, don’t! Any food can be enjoyed as part of a balanced diet.
Each delicious cookie is unique & different:) Some have more sugar & calories, some less. Some taste great, some only taste good!
Stay informed on calories & sugar in this assortment of well known cereals. Portions=50g & 200ml milk.
🍦BEN & JERRYS🍦
B&J lovers, stay informed on all these flavours😍🍨 Sure they’re calorie dense & bereft of nutrients. But whilst most B&J’s consumers understand that, they utilize B&J for enjoyment.. which can be vital🌟for a sustainable diet👌There’s a place for food you enjoy. The key is you’re aware what consumption means for your goal. Applying this knowledge during decision making processes is a necessity if you want to be in control. Furthermore, moderate inclusion of such food could be the catalyst behind creating a diet rich in balance, sustainability & enjoyment🤜🤛
Protein dense. As you see, there are lower calorie options for the same or greater protein value.
We all know there are 1000s foods more nutritionally advantageous. However there’s a mightily important consideration in that humans enjoy eating donuts😋
👉 Follow & Tag @mealprep.andchill and #mealprepandchill to get featured!
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🍴 Via: @thefitnesschef_