August 2016 archive

Baked Zucchini Sticks – Phase 3

Finger foods are extremely popular during the Summer season. It has become one of the favorite on-the-go snacks to some of us because they are easy to prepare. Today, we’re creating a healthier version of finger foods through these Crispy Baked Zucchini Sticks.

Baked Zucchini Sticks Phase 3

This fun and creative way of representing Zucchini with delicious safflower mayonnaise will surely satisfy your cravings!

Serving Size: 4 sticks

Baked Zucchini Sticks Ingredients:

Directions:

  1. Preheat oven to 400 degrees F.
  2. Spray baking sheet with cooking spray and set aside. Combine bread crumbs and cashew cheese in a shallow dish. Combine egg white and almond milk in another dish and beat with a fork until well blended.
  3. Dip each zucchini stick first into the crumb mixture, then into the egg white mixture, allowing excess to drip back into the dish. Roll again in the crumb mixture to coat.
  4. Place zucchini sticks on prepared baking sheet; spray with cooking spray.
  5. Bake 15 to 18 minutes or until golden brown. Serve with safflower mayo and enjoy!

4 Ways How Pokemon Go Can Improve Your Health and Wellbeing

Last time, we shared about the positive health and fitness reviews of Pokemon GO towards its users just a couple of weeks after it was first released. More and more people are now inclined to walking and exercising with this app compared to the World Health Organization (WHO) campaign in the last 60 years.  It’s no doubt that the Pokemon Go craze has now become our new work out buddy!

Pokemon Go Improve Health and Wellbeing

But did you know that walking is not the only health benefits you can get from this game app? Here are 4 ways on how Pokemon Go can improve your health and well being.

1. Brisk Walk around Terrains and Slopes 

Walking is the foundation how Pokemon Go works. You need to get out of your house, walk around the neighborhood or any place to look for pokemons, catch them or hatch an egg. You are required as a gamer to go to Pokestops and Pokegyms to battle with other players and win.

But to make your walking session all the more challenging and adventurous, opt for a brisk walk. Brisk walking can help your abdomen, hips, and legs to work hard to maintain your balance against gravity.  If you opt to train on steep slopes, you’ll be pushing more effort on your legs, joints, and muscles to work harder, losing more fat in the process!

2.  It Can Improve your Mental Health

Walking while playing Pokemon Go not only improves your physical aspect but your mental health as well. People with depression forces them to get out of the bed and chill using the app. It gave them a sense of purpose and lifted their moods. It can also help you clear your mind, meditate on the important things happening in your life and connect with nature again.

3. You Get Fresh Air and Sunlight 

Gone are the moments where you dreaded waking up early to exercise. Now, most people anticipated waking up in the morning and going outside to fulfill their quest to catch all those Pokemon! Not only that, you get the natural Vitamin D from the sun’s light rays that help absorb calcium and promote bone growth.  Breathing the fresh air and enjoying the morning breeze will help boost your mood and respiratory health.

4. You Get to Improve Your Social Skills 

Once we’ve heard the term video game, we associate it with shut in video gamers. Those people who’re in front of their computers all time doing nothing but play. But now, the video game industry’s image is now turning into a positive one because of this app. Pokemon promotes your social and interpersonal skills by interacting with different Pokemon trainers as you go on Pokegyms. It also helps promote building long-lasting friendships.

If you haven’t already, you can download Pokemon Go on App Store. Bye for now, gonna catch Pokemon myself.

Here’s A Checklist to Own a ‘Healthy Kitchen’

Our kitchen also known as our food laboratory is where we craft our foods for good health and well-being. But did you know that sometimes our kitchen can also become our greatest foe and hindrance in losing weight? Especially, when it contains those sinful junk foods, it’s difficult to turn away from these temptations when you’re storing them in your kitchen anyway.

Checklist to Own a Healthy Kitchen

How do we design our kitchen for it to become clean and free from unnecessary and unhealthy stuff? Here are the top 7 checklist you should inspect to have a clean and healthy kitchen.

1. Put Fruits and Veggies on the Middle Shelf of the Fridge

The moment we open our fridge, the first thing that captures our attention is the middle shelf. This is where we store most of our food so it’s important that we stock it with healthy ones. It will signal your brain to opt for the healthy food rather than grabbing unhealthy ones like junk food at other shelves.

2. Keep a fruit bowl instead of a candy dish.

Our dieters should find this tip easy to apply. After all, dried fruits, fruit candies, and fruit juice are not already allowed in the diet . But in case you’re still eating some fruit candies, make a habit of stacking a bowl that contains whole fruits instead. The fibers and nutrients you get from natural fruits make you feel fuller and satisfied, reducing the risk of binge-eating.

3. Keep your counters bare to avoid mindless snacking

Just like tip#1, we recommend keeping your kitchen counters bare so you can avoid grabbing some chips and other unhealthy food. Or if not, you can fill it with your kitchen utensils to minimize the urge of mindless snacking.

But if you cannot resist yourself filling it with food, opt to stuff it with healthy food and snacks like almonds, nuts. This will keep the tendency to binge-eat at bay.

4. Use Smaller Plates

As we’ve recommended over and over again, take the time to use smaller plates. Using smaller plates (e.g. 10-inch plate) will help you reduce your food portion by 22% than eating on a large, 12-inch plate alone.

The great news is that you can still use smaller plates! The smaller your plate is the bigger chances of reducing your food portions (based on your weight loss goal).

5. Serve Unhealthy Snacks In a Small Bowl

No matter how much we follow the diet religiously, there will always be a time for special events. And it’s certainly okay to celebrate these occasions! Aside from the healthy tips we gave on dealing with these occasions, we recommend you to use smaller plates and bowls when you grab those unhealthy foods.

This will ensure you that you’re enjoying eating those sweets and pastries without worrying about ruining your diet.

6. Turn off the TV While Eating

When you’re eating while watching TV, you will most likely have a divided attention and you won’t be able to monitor your food portion. This distracted eating will then lead to overeating. Turning off your TV, on the other hand, will let you enjoy and focus more on relishing and eating those healthy and delectable foods.

Our brain usually takes 20 minutes before it sends a signal that you’re full. So if you’re focusing on eating slowly, chances are, you’ll be feeling full without going overboard to the foods you’re eating.

7. Carefully Pick Your Colors in Painting Your Kitchen

Just like how colors affect our mood and perceptions in life, colors also associate with the foods we’re eating. If possible, stay away from colors that stimulate hunger. Colors like red (as often seen on fast foods) and orange stimulate appetite and expressed the need to serve foods fast.

Painting your kitchen with colors Green and White, on the other hand, are associated with cleanliness and health. So you are more inclined to eat healthy foods and promote clean eating.

healthy kitchen checklist

No matter how strong your will to change your lifestyle is, you will always find yourself struggling if your environment is full of temptations. Having a healthy and clean kitchen, on the other hand, will motivate us to continue preparing healthy foods not only for us but also for our family as well.

Creamy Avocado Zucchini Noodles – Phase 3

Avocados add a silky consistency and cheese-like richness to this Creamy Avocado Zucchini Noodles recipe. Toss this with pasta, or use it as a healthy mayo substitute for your sandwiches this Phase 3.

creamy avocado zucchini noodles

Serving: 1 1/2 cup.

Creamy Avocado Zucchini Noodles Ingredients: 

  • 2 large zucchini, spiralized
  • 1 Tbsp olive oil

For the Sauce:

  • 2 ripe avocados
  • 1 cup fresh basil leaves
  • 3 cloves garlic
  • ¼ cup pine nuts
  • 2 Tbsp lemon juice (from squeezed lemon)
  • ½ tsp. sea salt
  • ¼ cup olive oil
  • Cracked black pepper, to taste

Directions:

  1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up.
  2. In a food processor, add avocados, basil leaves, garlic, pine nuts, lemon juice and sea salt and pulse until finely chopped. Then with the motor still running, add olive oil in a slow stream until emulsified and creamy.
  3. Drizzle olive oil in a large skillet over medium-high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender.
  4. Add zucchini noodles to a large bowl and toss with avocado pesto. Season with cracked pepper and a little Cashew cheese for toppings. Enjoy eating!

6 Things You Can Do To Wake Up Early

We have heard this famous line often -“The Early Bird Catches the Worm“. Ever since our tender years, this line has been imprinted in our minds. Waking up early is the way to start the day right. They say the earlier you wake up, the more productive you can be as you get through the day.

But for some of our fast metabolism dieters, waking up early can be a challenge. How do we step up from this difficulty? How can we encourage ourselves to rise up earlier when we are so tempted to extend our shut eye?

motivation in waking up early

We recommend these 6 tips to help give extra boost to waking up early. Try applying them in your routine and see which one works for you best.

1. Place Your Phone or Alarm Clock Away From Your Bed

Do you ever wonder why even though you’ve set three alarms already, you still find yourself sleeping more? The culprit behind it is the location of our alarm clock. Most of us place our alarm clocks (or smartphones nowadays) on our bed. Making it incredibly easy for us to grab it and hit “snooze”.

And since we’re still lying in the four corners of our comfortable bed, it is easy to doze off again. These recurring actions resulted to us getting late at work and ruining our schedule for the rest of the day. How do we fix this detrimental habit?

The solution to that is by simply putting your alarm clock away from your bed! You can put your alarm clock on your study table, cabinet, or near the door. The farther it is, the better. The goal  is to force you to exert more effort in standing up and getting away from your bed. This movement will help the transition from being asleep to being awake immediately.

2. Have Something to Look Forward To

Before you go to sleep the night before, list down all your goals for the next day. Whether you want to go out for a run, read a new novel, or cook a healthy meal for the family, whatever that is, list it down.

These goals will inspire you to wake up early and keep moving! Because, if you don’t have any goals set for the day, sleeping (or doing nothing) will always be a better option for you.

3. Set a Bedtime Alarm

Did you know that you can also use your alarm clock as a bedtime alarm? Yes, you read it right! This is really helpful especially if you have trouble sleeping. Set the time when you need to sleep. The moment it alarms, it will remind you to sleep now and halt every activity you’re doing at the moment.

4. Establish a Relaxing Nighttime Routine

We recommend to only do light things before your bedtime. It is important to relax your brain and lull it to sleep. You can listen to a mellow music or meditate. Not soon after you’ll find yourself sleepy. Conditioning yourself to sleep before your bedtime will help you establish a consistent sleeping pattern.

5. Have an Accountability Buddy

Tell your best friend or your family about your plans of waking up early and let them join your quest. You can invite them to take a morning run with you. The words you left to them will hold you accountable for it. Surely, you wouldn’t want to break your promises to them, right?

6. Cut Your Screen time Before Going to Bed

The blue light emitted from electronic devices prevents your brain from releasing melatonin, a hormone responsible for making you sleep. It is highly suggested to cut off your browsing time 30 minutes before bedtime to relax your brain after a tiresome day. When you’re relaxed, your brain will be able to release the hormones you needed to have profound and relaxing sleep.

Try these tips tonight, and if they work for you, then make these things a habit. Waking up early will do wonders in your waking life.

Buckwheat Porridge with Rhubarb – Phase 3

If you’re up for a light but satisfying and fulfilling meal this summer, then this Buckwheat Porridge with Rhubarb is suitably right for you! The sweet and delectable rhubarb, roasted until it reaches a smooth and luscious texture, is then served together with buckwheat porridge and finally topped with blueberries to achieve that healthy and satisfying meal to kick-start your day!

Buckwheat Porridge with Rhubarb Phase 3

Serving Size: 2 

Ingredients: 

  • 200g (7 oz) rhubarb, chopped into bite size pieces

BUCKWHEAT PORRIDGE

TO SERVE:

  • 1 cup of blueberries (or fruit of your choice)
  • pinch of stevia/xylitol, to taste.

Instructions

1. Preheat the oven to 180 celsius (350 Fahrenheit) and place the rhubarb on a baking tray lined with baking paper.
2. Add the rhubarb and drizzle with stevia/xylitol over the top and toss to combine. Bake for 15 to 20 minutes, or until tender and the rhubarb has released some of its ruby juices.
3. While the rhubarb is roasting (or even better, the night before) soak your buckwheat. Soak them in warm water with a splash of apple cider vinegar until they are soft enough that you can squish them with your fingers.
4. Drain and pop in a blender with cinnamon, stevia, and almond milk. Pulse until you get to a consistency you like.
5. If you’d like to serve your porridge warm you can either microwave it or place it in a small saucepan and heat gently until warm.
6.To serve divide between 2 bowls and topped with rhubarb, some of the rhubarb juice, blueberry, and stevia.

NOTE: You can add pinch of lemon juice to achieve blend consistency.

Blueberry Cheesecake Waffles – Phase 3

These Blueberry Cheesecake Waffles are bursting with blueberries in every bite, served with a creamy cheesecake toppings and fresh homemade Blueberry Sauce! A mouthwatering recipe you can indulge in Phase 3 this summer!

blueberry cheesecake waffles

Serving Size: 2 Waffles plus toppings.

INGREDIENTS

Waffles:

  • 2 eggs
  • 1½ cup of almond milk
  • ⅓ olive oil
  • 1 lemon, juiced (about ¼ cup fresh lemon juice)
  • 1 teaspoon pure vanilla extract
  • 2 cups coconut flour
  • 4 tablespoons stevia/xylitol
  • 4 teaspoons baking powder
  • 1½ cups fresh (or frozen) blueberries

Cheesecake Topping:

Blueberry Sauce

  • 2 cups frozen (or fresh) blueberries
  • ⅓ cup water
  • ¼ cup stevia
  • 2 tablespoons lemon juice (or orange juice)
  • 1½ tablespoon of arrowroot powder (as thickener)

Instructions in Creating Blueberry Cheesecake Waffles:

On Preparing Blueberry Sauce:

  1. Combine the blueberries, water, stevia/xylitol, lemon juice and water in a small-sized saucepan over medium-high heat. Bring to a boil; lower heat and gently simmer.
  2. Combine the arrowroot powder with the extra water until dissolved and stir it into the blueberries. Continue to simmer while stirring occasionally, until the sauce begins to thicken and coats the back of a metal spoon.

On Preparing Cheesecake Toppings:

  1. Beat cheesecake ingredients until well combined, smooth and lump free

On Preparing Waffles:

  1. Preheat waffle maker (or iron) according to manufacturer’s instructions.
  2. In a large bowl, beat the eggs. Stir in the almond milk, olive oil, lemon juice and vanilla extract.
  3. In a separate bowl, mix together coconut flour, salt, baking powder and stevia/xylitol. Make a well in the centre of the dry ingredients and pour the milk mixture into the flour mixture. Beat until blended; fold in blueberries.
  4. Pour the batter into preheated waffle iron. Cook the waffles until golden and crisp. Top with cheesecake topping and blueberry sauce. Serve immediately. Enjoy eating!

 

4 Tips on How to Lose Fats On Your Hips and Thigh Areas

While most of the fast metabolism dieters are ecstatic that they are finally shedding some pounds and nearing to achieve a leaner body, others get frustrated seeing no results around their lower body leaving them with same pesky fat on some areas. Some are having a hard time losing those fats on our belly, hips, and thighs, why do such phenomenon occurs in our fitness journey?

pesky fat on hips and thighs

How do we lose those pesky fat for real? Here are our top 4 tips to help you shed those undesirable fats and finally achieve the body you’ve been working on!

1. Emphasize More Your Cardio and Strength Training Exercise

Fortunately, we incorporated these exercise to the fast metabolism diet program already, so you should be losing fat around those areas. But if you still find yourself having a hard time, you can lose more by slightly increasing your exercise workout duration from 30-45 minutes.

Aside from the usual weightlifting, you can also do regular squats, jumping squats, lunges, leg extensions and curls to emphasize on working out your thighs and hips to lose weight around those areas.

2. Aerobic Exercise

Aside from doing your phase-specific exercise, we also encourage you to be as physically active as possible. Climb the stairs instead of riding elevators. Climbing stairs, and cycling are great forms of aerobic exercise that work well on your legs and thighs. It also builds your stamina and endurance.

3. Yoga

When you’re in phase 3, we recommend you do Surya Namaskar as your exercise. This will make your body flexible and tight. You’ll also feel refreshed and gives your body an energy boost.

4. Apple Cider Vinegar

It is popularly known that apple cider vinegar has become our great companion throughout this diet. This type of vinegar has numerous health benefits and it aids in losing weight. You can use it to help relieve the tensions in your muscles through massage. Just mix 2 cups of raw, unfiltered apple cider vinegar and 1/2 cup of olive or coconut oil. Massage it on your hips and thighs for 10 minutes. Leave it for 30 minutes and rinse with water afterward.

These tips are easily said than done, but if you are just willing to go the extra mile for the sake of your health, then these things will eventually be easy as a pie. Never ever let something get in the way of achieving a good health and finally eliminating those undesirable fats.

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