July 2017 archive

Spinach and Strawberry Salad with Warm Turkey Bacon

Spinacha and Strawberry salad with warm turkey bacon

Who would have thought that our all time favorite fruit could be turned into one great and healthy recipe? Combined with the nutritional benefits of spinach, this strawberry recipe is perfect for those who are starting the 1st Phase of the Fast Metabolism Diet program. Add to that is the mouth-watering taste of Turkey bacon all mix and made into an easy-to-make salad good for every meal of the day. Enjoy and have fun eating!!

Ingredients:

  • 5 ounces baby spinach
  • 1 1/2 cups sliced strawberries
  • 1 medium onion, thinly sliced
  • 4 slices Turkey bacon, chopped
  • 1 teaspoon whole-grain mustard
  • 1 teaspoon xylitol
  • 2 1/2 tablespoons red wine vinegar
  • Kosher salt and freshly ground black pepper

Instructions:

  1. Mixed the spinach, strawberries, and shallots in a large bowl.
  2. Place the slices of Turkey bacon on a baking sheet and bake for about 10 minutes or until it becomes crispy. After letting it cool a few minutes after getting out of the oven, crumble the bacon slices.
  3. Put the mustard and xylitol in a skillet under mild heat. Stir the mixture until xylitol is dissolved.  Add the vinegar, 1/4 teaspoon salt, and pepper to accentuate taste.
  4. Add the crumbled bacon slices to the salad, pour over the bacon vinaigrette, and toss until coated thoroughly. Serve immediately.

Berry and avocado smoothie

Berry and Avocado Smoothie

During the summer season, we cannot help but crave with that cold and refreshing drink that will quench our thirst after a day’s exercise or after getting out of the beach water while basking under the scorching heat of the sun. Berry and Avocado Smoothie is a good treat for you which you can share with your friends and family. This smoothie is made for those who are already at Phase 3 of the Fast Metabolism Diet Program and will prove that breaks should not necessarily be boring and bland.

Ingredients:

  • 1 Avocado From Mexico halved, pitted and peeled
  • 2 cups frozen mixed berries not thawed
  • 2 cups cranberry fruit juice

Instructions:

  • In a blender jar, combine avocado, frozen berries, and juice; whirl until smooth.
  • Serve.

 

Fennel and steak salad

Fennel and steak salad

This delicious dish is perfect for a low carbohydrate Phase 2 diet and is usually served in a hot summer day in both formal and informal gatherings. The divisive anise aroma of fennel makes the whole meal a delicious treat added to the tenderness of the beef steak.

Ingredients:

140 grams  Fennel (1 small bulb)

2 tablespoons lemon juice

1 teaspoon Dijon mustard

½ teaspoon salt

¼ teaspoon ground black pepper

230 grams Fillet mignon (large 1-inch thick steak)

2 tablespoons Onion chives (chopped)

Instructions:

  • Using a mandoline, shave the fennel to make thin slices and soak it in a bowl of water with ice so that it would make a crisping effect.
  • Mix lemon juice, salt, Dijon mustard, and black pepper inside an empty bottle of wine (or anything that would suffice) and shake until the mixture becomes emulsified perfect for making the dressing.
  • Put salt and pepper on all sides of the steak.
  • Preheat a skillet with in medium high heat with no oil or anything in it. It is advisable not to use nonstick coated cookware and use instead plain uncoated pan, and ideally one that has good heat retention (heavy bottomed, copper core, cast iron, etc) and is close to the size. Add the steak and cook one side for about 2 minutes or until the surface of the bottom turns very well brown. Flip the steak over and cook until it turns brown. Remove the steak from the pan and transfer it to a cutting board and let it rest for 10 minutes.
  • While the steak is resting, drain the fennel and use a salad spinner to dry it. Put ii into a bowl full of chives.
  • Put a light dressing on the fennel and split in between two plates.
  • Slice the steak and split it between each salad. Add a little amount of dressing on top of the beef and sprinkle ground black pepper to accentuate the taste.

Circuit Workout for Phase 1 Exercise

Circuit Workout for Phase 1 exercise

How would you like to shape your body? With this Phase 1 perfect workout, which combines strength and cardio exercises, you will surely get fit and healthy at the same time.

Allow yourself to enjoy the summer

Summer shouldn’t be a one big all-you-can-eat buffet, especially if you have zero time for gym. But no worries! You won’t have to put on any additional pounds. In fact, you could actually lose a pound per week with these Fast Metabolism Diet Community easy-to-follow exercise steps.

Burn it off

You can do this intense workout with just about any open space. This routine has an  8-minute cardio alternate bouts with 6-minute strength sets for maximum burning of fats.

Do the Cardio Blast for every circuit workout, then go through the strength exercises twice with a 30-second break every after each move. Move to the next circuit.

Circuit 1

Cardio Blast: You can either go biking, running, or inline skating for about 5 minutes. Just don’t forget to increase your pacing from easy to moderate intensity, then increase to moderate pace for about 3 minutes.

Circle Hop Squat

Squat

Steps:

  1. Stand with feet far apart and turned slightly outward.
  2. Lift your chest, lower your body to form a squat and stretch arms to reach the ground.
  3. Push into feet so that you could jump up as you turn to 180 degrees left while in the air then circle arms up and over from right to left at the same time.
  4. Land lightly on the ground in a squatting position and facing the opposite direction, arms back towards the ground.
  5. Repeat previous step, jumping to the right in a 180-degree angle as you move your arms in a circle from left to right. Alternate for 1 minute.

Diamond Push-Up

modified squat

Steps:

  1. Get your knees down and close together and do a modified push-up position.
  2. Using your fingers, form an imaginary diamond shape and place it directly under your chest, and arms straight straight but don’t lock your elbows.
  3. Bend your elbows so that they are placed at the sides of your torso and point slightly backward while lowering your chest toward the ground.
  4. Press your palms against the ground and carry your body to come back up; repeat for 1 minute.

Alternative: You could also place your hands directly under your shoulders.

Circuit 2

Cardio Blast: Done by alternating 2 minutes moderate intensity with 2 minutes high intensity for a total of 8 minutes.

Core Leg Drop

Core leg drop

Steps:

  1. Lie on your back with legs straight up and raised in a 90-degrees angle.
  2. Clasp your hands and reach forward while lifting head and shoulder blades.
  3. With left leg kept in initial position, bring right leg straight down, crunch up, and bring hands down to slightly touch the left thigh.
  4. Return to previous position and  repeat steps on the right side.
  5. Alternate for about a minute.

Alternative: Keep your hands behind your head throughout the pose.

Single-Leg Push-Off

Single leg push off

Steps:

  1. Stand with feet hip-width apart, knees slightly bent, hands raised in front of the body with palms put forward.
  2. Lift your right foot and then bend knee in a 90-degrees angle so that your heel faces behind you.
  3. Fall forward in a slight manner onto your hands while right leg kept bent and lifted to allow left heel raising off the ground.
  4. Push weight so that hands will carry it and the ball of left foot to return to its previous position.
  5. Repeat for about 30 seconds; switch sides, and repeat for another 30 seconds.

Alternative: Keep both feet attached and laid flat on the ground. After standing back, lift your knee (alternate sides).

Circuit 3

Cardio Blast: Do a moderate 1-minute intensity alternating with a high 1-minute intensity for about 8 minutes.

Starting-Gate Lunge

Starting gate lunge

Steps:

  1. Stand with feet stretch apart along the line of your hips.
  2. Move right foot backwards, and lower body to form a lunging position with both knees positioned at 90 degrees angle.
  3. Keeping chest lifted, hinge forward at the hips and touch one hand to the ground on either side of the front foot.
  4. Push into feet and raise body off the ground and breath some air in, then land softly in previous position.
  5. Repeat for 30 seconds, then do it with the other leg and repeat for 30 seconds.

Alternative: Instead of doing a hopping movement, you could rise up from lunge position and then sink back down.

Table Twister

table twister

Steps:

  1. Sit up straight with knees bent, feet apart on the ground in line with hips, and knees positioned over ankles.
  2. Hinge back at around the waist; place your hands on ground below shoulders, fingers out. Lift hips to raise body, then bend elbows to point directly back as body dips toward the ground.
  3. Push into heels, and stretch arms straight arms to raise body back up; punch right arm across your chest to rotate your torso towards the left.
  4. Place hand back to the ground, then immediately dip and twist to opposite side.
  5. Continue the cycle for 1 minute.

Alternative: Instead of twisting and punching, alternate lifting your hands off ground.

Circuit 4

Cardio Blast: An 8-minute high-intensity workout

Reverse Diagonal Lunge Roll

reverse diagonal lunge

Steps:

  1. Stand straight with feet kept close together and arms at both sides of the body.
  2. Maintaining right leg straight, move left foot back in a diagonal position and knee bent to the left in a 90-degrees angle to form a lunging position; touch ground by inside of left foot with right hand.
  3. Push left leg and return to starting position all the while lifting right arm to roll shoulder backwards.
  4. Repeat steps on opposite side and alternate for 1 minute.

Alternative: Instead of a diagonal way, execute lateral lunges out to the side.

Plank Hop

plank hop

Steps:

  1. Pause in the “up” part of push-up; hands allowed to suspend below shoulders and body in straight line.
  2. Lower hips a bit, then lift them as you push into hands and feet while hopping your feet (and hands, if possible) to the left side, gently landing with elbows slightly bent.
  3. Repeat hopping right and continue to take turns.

Alternative: Instead of hopping, you can walk feet from side to side.

Exercising can also be a fun and exciting activity especially if your goal is to become fit and feel better about yourself. It becomes even more special if you do it with your friends or loved ones. So don’t afraid to make that big leap of your life to lose weight and become a better version of yourself.

 

Basic Hatha Yoga Poses

Basic Hatha Yoga Poses

The poses in Hatha Yoga has been considered as a preparatory for yoga itself. From the root words “ha” which means sun and “ta” for moon, “Hatha” means the balance of properties of sun and moon inside you. It is also done to prepare the body for a higher possibility and is one of the exercises included in Phase 3 of our Fast Metabolism Program. Here’s how the poses in Hatha Yoga are done:

Mountain Pose

Mountain Pose

  • On a mat, make a Mountain Pose then inhale and exhale deeply for three times.
  • Stand tall and straight with both feet brought close together and shoulders relaxed.
  • Inhale in a normal pace while arms are being raised beyond the head and pointing towards the sky and shoulders maintained in a relaxed position.
  • Gently stretch the body to the left side while exhaling. Inhale in a manner drawing back body to the center and stretch to the right while exhaling.

Forward Fold

Forward fold pose

  • Stand on your mat, hip-width apart. As you inhale, extend your spine and then exhale and bend at the hips as you fold forward letting your arms, head, and neck hang towards the ground.
  • Breathe three to five times to allow relaxation to the body. Keep the knees bending slightly and imagine spine lengthening.

Low Lunge (Right Side)

Low lunge right side

  • Step left foot backwards and release your knee towards the ground and place both hands, palms facing on the ground to support the body.
  • Right knee should be aligned along the right ankle.
  • As you inhale, try to lift up tall and lengthen through the crown of the head. Sink forward as you exhale so that hips are released towards the ground.
  • Arms should rest on the ground in a comfortable position, placed on the hips, or raised towards the sky.
  • Take three to five breaths.

Downward-Facing Dog

Forward dog pose

  • Draw back to the ground on both or either side of your right foot if your hands are up.
  • Move the hands towards the front in a few inches to press into the mats.
  • Slightly bent the knees, and sitz bones reaching sky up.
  • Allow head hang freely and hold position while breathing three to five breaths.

Low Lunge (Left Side)

Low Lunge left side

  • Inhale deeply as left leg is being risen towards the sky’s direction while reaching out the toes.
  • Put left foot forward passing in between hands
  • Bend right knee reaching the ground and dive hips towards the front and find Low Lunge on the left side.
  • Breath three to five times while holding same position.

Forward Fold

Forward fold pose

  • Lift right knee off the ground all the while taking deep inhale and gently pressing left foot so that right foot will be drawn forward.
  • Move torso forward in a relaxed manner to do the Forward Fold pose.

Mountain Pose

Mountain pose

  • Stand still on both feet together, seeing to it that body weight is evenly distributed on both feet as you take a deep breath.
  • Raise hands above the head and positions both palms facing each other. Reach up toward the sky with your fingertips.
  • Exhale while releasing hands to either left or right side of the body, finding Mountain Pose once more.

Warrior II (Left Side)

Warrior 2 left side

  • Stand with right foot 3 or 4 feet apart from left foot and right toes turned in a parallel position to the backside of the mat.
  • Turn left toes in, bending 90 degrees in left knee and draw arms up parallel to the ground.
  • Glance over left fingertips to accomplish Warrior II pose.
  • Hold pose while making three to five breaths.

Reverse Warrior (Left Side)

reverse warrior left side

  • From Warrior II, inhale at the same drop right hand down to touch right leg. Raise your left hand up to the sky.
  • Reach back using left hand so that body is stretch out the front of the body.

Warrior II (Right Side)Warrior right side

  • Stretch and straighten both legs as arms are drawn back parallel to the ground.
  • Turn right toes so that it faces the front side of mat. Exhale while bending right knee and settle into Warrior II on the right side of the body’s torso.
  • Glance right fingertips and hold pose for three to five deep breaths.

Reverse Warrior (Right Side)

reverse warrior right side

  • Continuing from Warrior II pose, inhale while drawing right arm to the ceiling to do the Reverse Warrior pose on the right side of the body.
  • Lightly step left foot to the front of the mat,  meeting the right foot while releasing arms to settle on either side of the body.

Tree Pose

tree pose

  • Stand with arms at both sides of the body. Standing straight, find balance of the body with the right foot while placing left foot on the ankle, calf, or thigh.
  • FInd a place for concentration as both hands are raised above pointing towards the sky.
  • Hold pose for three to five breaths.
  • Try engaging the stomach into the pose and wave arms gently back and forth.
  • Once finished, release left foot slowly to the ground and repeat Tree Pose on the other side.

Mountain Pose

Mountain pose 2

  • Going back to Mountain Pose, place both in a distance aligning the hip, hands together, palms facing each other in a praying position in front of chest.
  • Take a deep breath as body reaches  tall through the crown of the head. Close your eyes and relax the body