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The Bikram Yoga

bikram yoga

Bikram yoga is similar to regular yoga but the only difference is that it is usually done in a heated room. This kind of yoga has 26 Hatha yoga poses which every individual can try out for Phase 3 exercises. The benefits of the poses in the Bikram yoga is the increase in the strength and flexibility of the body over time. It is also good for the stimulation of the organs, nerves, glands, and smoothing of oxygen flow throughout the body. Here are the steps to do the Bikram Yoga:

  1. Standing Deep Breathing pose (Pranayama)

Pranayama-Standing Deep Breath

  • Stand straight and legs together while ensuring spine properly erected. Fingers interlocked and placed along the arc of the neck and under the chin.
  • Keep elbows together. When inhaling, pull arms up while wrist touches the ears lightly and head kept straight.
  • Tilt head back and allow hands follow the head’s movements all the exhaling deeply and slowly.
  1. Half-Moon Pose with Hands-to-Feet Pose (Ardha Chandrasana – Pada Hastasana)

Half Moon Hands to Feet Pose

  • Stand straight up and raise arms above head. Put palms together to form the prayer mudra while elbows not bending. Keep hands straight, flexed, and firm.
  • Bend right side hip slowly with your torso falling on the right side. Place legs together tight and straight.
  • Repeat the same steps on the left side of the body.
  1. Awkward Pose (Utkatasana)

Awkward Pose

  • Stand straight and keep feet at arm’s length apart.
  • Slowly and gently stretch arms forward and with palms facing down. Still, arms must be kept straight.
  • Push body in a downward position and bend at the knees as though taking a seat on a normal-leveled chair. Hold the knees’ position so that it won’t bend beyond the feet’s position. Hold pose.
  1. Eagle Pose (Garurasana)

Eagle Pose

  • Stand straight.
  • Bend right knee then wrap left knee over right knee as though they seem stacked on top of each other. Move left left leg on the further back of the right shin.
  • Leveling the shoulder, raise arms forward and bend elbows towards 90 degrees angle. Wrap right hand over left arm.
  • Place palms together.
  • Repeat the same steps with the other side.
  1. Standing Head-to-Knee Pose (Dandayamana Janushirasana)

Standing Head to Knee Pose

  • Stand straight.
  • Lock fingers to a cup-like form with palms.
  • Bend at the waist and raise right leg up towards the chest through knees being bent and palms cupped around the sole of the right foot.
  • Gently straighten the right leg while gripping it with hands. Bend torso forward until the forehead touches the right leg’s knee. Bend elbows slightly to achieve this stance.
  • Hold pose.
  1. Standing Bow-Pulling Pose (Dandayamana Dhanurasana)

Standing Bow Pulling Pose

  • Stand straight.
  • Lift one of two legs and get hold of the ankle joint and maintain firm grip using all five fingers. Stretch the other arm out forward with the palms facing downwards.
  • Slowly extend lifted leg upwards while torso moves slightly forward. While doing so, keep an imaginary straight line on the hips and the foot of the leg on the ground.
  • Kick the other leg up as further as you can until the arm of the hand that is holding the foot stretches along with it.
  • The upper body should also bend more forward as the stretch gets higher.
  1. Balancing Stick Pose (Tuladandasana)

Balancing Stick Pose (Tuladandasana)

  • Stand straight. Raise arms to the sky and clasp hands together,  leaving only the two index fingers pointing to the sky.
  • Lift the left foot while making sure spine is kept in a straight line.
  • Form an imaginary ‘T’ position with left leg outstretched and arms. Hold the pose.
  1. Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimotthanasana)

Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimotthanasana)

  • Stand straight.
  • Make a big step to the right using the right leg and stretch your leg to the right as wide as possible.
  • Stretch arms sidewards and then bend the body forward pointing towards the ground and positioned between both legs.
  • Reach your feets with your hands towards and grasp them around the ankles. Push your torso further down until your head touches the ground.
  • Keep arms, legs, and spine straight along a line.
  • Hold the pose.
  1. Triangle Pose (Trikonasana)

Triangle Pose (Trikanasana)

  • Stand straight and make a space between feet and arm.
  • The waist should be straightened and bent to the right side of the body.
  • Lift your left hand above with the palm facing outward. Place your right hand below until it touches the tips of your right toes, with the palm facing outward. Both arms should form a straight line.
  • Stretch out left leg and bend the right knee as far as can be stretched.
  • Flex and stretch both legs and turn head towards the left and look up at the left hand.
  • Hold the pose.
  1. Standing Separate-Leg Head-to-Knee Pose (Dandayamana Bibhaktapada Janushirasana)

Standing Separate-Leg Head-to-Knee Pose (Dandayamana Bibhaktapada Janushirasana)

  • Stand straight with both feet kept together. Raise arms above the head and clasp hands together.
  • Move right leg about two to three feet to the right. Also, turn the right foot to the right side.
  • Lower head so that chin points down the chest. Bend torso to reach the right leg until the head reaches and touches the right knee. Keep legs and hands straight while executing this pose.
  • Hold the pose.
  • Repeat on the other side of the body.
  1. Tree Pose (Tadasana)

Tree Pose (Tadasana)

  • Stand straight with feet placed together. Keep arms along the sides of your body. Do a mudra prayer with palms put together in front of the chest.
  • Lift right foot then bend so that sole of the right touches lower pelvis region.
  • Straighten your shoulders as well as your left leg.
  • Hold the pose.
  1. Toe Stand Pose (Padangustasana)

Toe Stand Pose (Padangustasana)

  • Stand straight with arms on both sides of the body.
  • Bend left leg down. Bend right knee to reach the chest. Put right foot and rest on left knee facing the sole of the right foot upwards.
  • Bring buttocks on the heel of the left foot to rest. Make sure that the thigh of the left leg is straight with the ground.
  • Put hands together and form a prayer mudra, placing them in front of the chest.
  • Hold pose.
  1. Dead Body Pose (Savasana)

Dead Body Pose (Savasana)

  • Lie down on your back and move legs slightly parted ways.
  • Position arms along both sides of the body with palms facing upwards.
  • Close your eyes and relax the body. Breathe deeply through the nose. Relax the body imagining the relaxation creeps from head to toe every breathe.
  • Hold the pose till completely relaxed.

Savana is a meant to be a pose for the body to relax. After that, drink some water and get ready for another 13 sets of poses that are challenging enough for the stamina.

  1. Wind-Removing Pose (Pavanamuktasana)

Wind-Removing Pose (Pavanamuktasana)

  • Lie down on your back with feet together and arms on both sides of the body. Tightly hold the hands and then clasp them around the front side of the right knee. Move the right knee up the chest and exert a force downward pressing the thigh against the abdomen.
  • Keep neck and left leg straight. Square your shoulders.
  • Hold pose.
  1. Bikram Yoga Sit-Up Pose (Padahastasana)

Bikram Yoga Sit-Up Pose (Padahastasana)

  • Sit down on your buttocks with both legs stretched out in front of the torso. Flex toes upward.
  • Leave arms hanging on each side of the torso while keeping back straight and both feet together.
  • Bend torso to reach both knees and place head on them. Grab toes with hands and flex arms at the elbows. Place them on the ground beside the calf muscles on both of the sides.
  1. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

  • Lie down on your stomach. Bring toes together and placed on the floor, and arms placed on both along the sides of the torso.
  • Position palms to face the ground and place them both the sides near the chest and then gradually pressing onto the ground.
  • Apply pressure on both palms and then raise head, chest, and stomach towards the ceiling and off the ground. Bend arms a little at the elbows as you do this.
  • Square both shoulders and keep them on a level away from the ears.
  • Hold the pose.
  1. Locust Pose (Salabhasana)

Locust Pose (Salabhasana)

  • Lie down on your stomach while placing chin on the floor and heels touching each other.
  • Rest arms comfortably under the abdomen, palms facing downwards and fingers spread and pointing towards the knees.
  • Lift legs separately. Remove chin from the ground and place mouth on the ground.
  • Move legs together and then apply pressure on both hands. Raise both legs as together as one.
  • Hold the pose.        
  1. Full Locust Pose (Poorna Salabhasana)

Full Locust Pose (Poorna Salabhasana)

  • Lie on the ground on your stomach. Stretch both arms at the sides with the palms facing the ground.
  • Keep legs together. Raise head, chest, and torso as well as arms in a flight position, stretching them outward, with palms facing downward still.
  • Lift legs above the ground.
  • Hold the pose.
  1. Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

  • Lie down on your stomach. Keep arms along both sides of the body. Place legs hip-width apart.
  • Stretch arms out while bending the knees and grabbing the ankles, lifting chest and legs off the floor. Apply pressure on your ankles while pulling your legs back using the hands. Look straight up and hold the pose.
  1. Fixed Firm Pose (Supta Vajrasana)

Fixed Firm Pose (Supta Vajrasana)

  • Sitting in Vajrasana pose, place palms beside buttocks with fingers pointing forward.
  • Place right forearm and elbow on the floor by bending them back and then the left forearm and elbow.
  • Carry the weight of your torso concentrated on the elbows and look ahead. Reach the toes with fingers and grasp them together.
  • Hold the pose.
  1. Half Tortoise Pose (Ardha Kurmasana)

Half Tortoise Pose (Ardha Kurmasana)

  • Sit in Vajrasana position and raise arms towards the ceiling. Entwine both thumbs while bringing palms together.
  • Keep arms stretched and straight and biceps touching the ears.
  • Bring entire torso down the ground while making sure that forehead and little fingers are touching the ground.
  • Hold the pose.
  1. Camel Pose (Ustrasana)

Camel Pose (Ustrasana)

  • Kneel down and place hands on hips. The shoulders and knees should be aligned in an imaginary straight line, and lift the soles of the feet facing upwards towards the ceiling.
  • Gently and gradually bend the torso backward and reach for the soles of your feet with your fingers. Keep your arms straight and look upwards.
  • Hold the pose.
  1. Rabbit Pose (Sasangasana)

Rabbit Pose (Sasangasana)

  • Sit in the Vajrasana pose.
  • Raise the buttocks from the heels of the foot. Keep the arms on the sides of the body and maintain an imaginary straight line of the back.
  • Arch your back forward from your waist and placing your forehead on the lower thighs.
  • Stretch out backward by reaching the soles of the feet. Place the thumbs on the ankles. Gently touch the soles of feet using the other four fingers.
  • Hold the pose.
  1. Head-to-Knee Pose with Stretching Pose (Janushirasana – Paschimottanasana)

Head-to-Knee Pose with Stretching Pose (Janushirasana - Paschimottanasana)

  • Stretch out forward and sit down pressing gently the buttocks.
  • Bend left leg putting its heel near the anus, resting of the sole on the inner upper right thigh.
  • Stretch arms over the head and bend the body forward reaching the right leg. Clasp the big toe with both of the hands as hands are bent at the elbows.
  • Place the head’s crown on the right knee.
  • Hold the pose.
  1. Spine Twisting Pose (Ardha Matsyendrasana)

Spine Twisting Pose (Ardha Matsyendrasana)

  • Sit straight on buttocks. Stretch legs forward and feet kept together.
  • Take over the right leg using the left leg and rest left foot near the right thigh.
  • Bend right leg towards the pelvis but not touching it. The right foot should press the left buttock.
  • Bend torso to the left and maintain gaze over the left shoulder. Keep spine straight up.
  • Place left arm at the back and palm on the back. Stretch out right arm and clasp right knee with the right hand.
  • Hold the pose.
  1.  Final Breathing Exercise (Kapalbhati Vajrasana)

Final Breathing Exercise (Kapalbhati Vajrasana)

  • Sit down in Sukhasana pose and place palms on the knees in the meditation mudra.
  • Deeply and slowly inhale through the nose.
  • Pull stomach in towards the back. As you relax from this contraction, exhale in an outburst, and follow it up by an automatic inhalation. One round of Kapalbhati is equivalent to doing this 20 times.
  • Relax deeply in Sukhasana pose at the end of each round by closing the eyes and listening to the body.

Optimism makes perfect: Having the positive attitude towards achieving the perfect body

How does thinking affect your exercise?

Is thinking connected to losing weight?

One’s thinking plays a significant role in working out to lose weight. It has been proven that having interminable negative thoughts can also lead to negative diet behaviors such as taking a break from your diet, skipping your exercise routine and overeating. While positive thoughts, on the other hand, gives the exact opposite result and is bound to increase your energy and motivation level towards your diet regimen.

Most dieters often think that if they can just get their eating and exercise habits on track, they’ll lose weight effortlessly in no time and keep it off for good. But, what they often fail to realize is that their mental attitude plays a major role in determining their day to day physical actions.

Rather than forcing yourself to do something you don’t really want to do, practicing a positive attitude towards losing weight can make the process much easier! Develop the enthusiasm to stick to your weight loss regimen and make the process virtually effortless.

Here are few ways to practice positive behaviors:

1) Be clear on WHY you want to be fit

why do you want to be fit?

Why would you practice something without having a specific reason? So before making any exercise plan, ask these questions to yourself first.

  • Why do I want to lose weight?

Do you plan on losing weight to be skinny? Healthy? A bit of both? Get yourself clear about the reason you want to lose weight before jumping on doing any exercise.

  • What will I gain by being slim and healthy?

List all the possible benefits you want to achieve after you have successfully attained the body you always been wanting to have. You can read this list every day to keep you motivated.

Do not treat it as being on a “diet” program rather, treat is as a regimen towards achieving a better and healthier you. It does not only sound self-affirming but also eliminates restriction and deprivation.

2) Change your lifestyle

change your lifestyle

Do not treat it as being on a “diet” program rather, treat is as a regimen towards achieving a better and healthier you. It does not only sound self-affirming but also eliminates restriction and deprivation.

3) Be your own cheerleader

be your own cheerleader

Always build yourself up at every possible opportunity and don’t talk down about yourself. Never rebuke yourself if you ate something you shouldn’t eat, and don’t engage in self-defeating attitude or thinking like, “Why would I even bother, I’ll never achieve that kind of body”. Instead, think like a cheerleader, “This is nothing and I can do this!” or “I will have a healthy and sexy body!”. You have to feel good about the changes that you are making. Inner talks like these are much more motivating rather than trying to push yourself into shape by force.

4) Look at yourself being happily slimlook at yourself being happily thinSpend a few minutes in front of a mirror each day looking at a future healthy, slim and happy you. Though you can’t just imagine about it forever, it helps you keep track of your goal to be thin while having a high self-esteem. Think of – “What would my body feel like if I am fit and healthy?”. Focus on that thinking every now and then. Having the proper mindset will make the achievement of your goal seem more realistic and possible.

5) Appreciate the physical you

Appreciate the physical you

Think of the things you already like about your body may it be your eyes, hair, feet, legs. List the reasons why you love and appreciate them in a  time of the day you find convenient and comfortable to have some quality time for yourself. This is way better than constantly noticing the aspects of your physique that you don’t like and you want to change.

6) Take your time

take your time

Having the mindset of hurrying too much to get things done for your body and immediately become thin is one the worst case scenarios of a weight loss exercise program. While doing that, you are constantly calling attention to the fact that losing weight is a long and dramatically impatient process and will only lead to you giving up on the goal that you set up to yourself. Instead, make time your friend. Instead, tell yourself that you have all the time in the world to lose weight and it is only a matter of time before you get the results that you want for your body. This kind of attitude will certainly relieve stress and pressure and allows you to be more focused on achieving your goals.

 

 

 

 

 

 

 

 

Sugar-Free Strawberry Basil Lemonade – Phase 1

Strawberry basil lemonade

Try this sugar-free Strawberry Basil Lemonade, very easy to make, yet a healthy treat for any occasion! Your kids will surely love this one! You only need 3 key ingredients and a blender, then you’re good to go! As a bonus, all the ingredients used in this recipe can be found in Phase 1 of our fast metabolism diet program too!

Ingredients:

  • 4 cups of fresh strawberries, de-stemmed
  • 2 lemon juice
  • 1 cup of basil, fresh
  • Optional: sparkling water

Directions:

  1. Mix-up 2 lemon juice, 4 cups of fresh strawberries, and a cup basil into a blender.
  2. Turn on the blender until the mixed ingredients are pureed.
  3. Serve straight up or with ice.

Tip: You may also mix sparkling water

 

9 Easy Ways to Lose Belly Fat

Easy Ways to Lose Belly Fat

Finding the right outfit that fits you can be difficult because of belly fat. Aside from the physical aspect, having a protruding fat in your abdomen can lead to serious health risks. Belly fat is a type of visceral fat. It develops when white fat increases in your abdomen, burrowing deeper into your organs. Visceral fat mixes cortisol, a stress inducing hormone and cytokines, an inflammatory substance that can affect the production of insulin in your body. Aside from the risk of being overweight and having type 2 diabetes, belly fat is also linked to certain heart diseases.

Follow these easy ways to lose that belly fat and gain that gorgeous abs:

Keep your body moving                   

Aerobic exercises can help you better to melt the visceral fat in your belly. Try indulging in activities that can get increase your heart rate like running, biking or swimming. Losing belly fat thru aerobic exercises and activities is better than doing resistance training. Researchers from Duke University found out that jogging the equivalent of 12 miles per week can help you lose the bulge in your belly.

Eat more protein

Protein is essential for losing weight and of course in getting a slimmer abdomen. Having a good amount of protein in your diet helps your body against insulin resistance. As you age your body will produce more insulin, your muscles and fat cells will not assist to it properly. Insulin promotes fat storage particularly in your abdomen area.

More polyunsaturated fats

Saturated fat is most likely to increase visceral fat in your body compared to polyunsaturated fat. Eat more fish, nuts and seeds, these foods are a good source for polyunsaturated fat. Based on study in Sweden, subjects ate 750 more calories per day for a period of seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated) the formed gained an increase of visceral fat compared to those who consumed polyunsaturated fat who actually gained more muscle mass and fewer body fats.

Daily dose of vinegar

Acetic acid from vinegar helps in producing protein that burns up fat in our body. In Japan, a study was conducted on obese people who took 1-2 tablespoons of vinegar for 8 weeks; it showed significant decrease in visceral fat.

Practice yoga

Based on a research conducted in 2012, postmenopausal women who did yoga for 16 weeks showed significant decrease in visceral fat. If yoga is not your thing try other relaxation exercise or even some simple breathing exercise can help you. The reason behind this is yoga and other relaxation exercise assist in lowering levels of stress hormones like cortisol which is connected to belly fat.

Get the right amount of sleep

Sleeping only for five hours or less per night can increase the levels of visceral fat in your body based on the study conducted by Wake Forest University in 2010. Sleeping for 8 hours is ideal to burn the fat in your belly.

Drink more green tea

Try to drink green tea as an alternative to your coffee. It has antioxidants known as catechins that help in getting rid of belly fat especially if paired with moderate exercise.

Don’t over sleep

Ladies who wakes up and sleeps on the same time each night have lower levels of body fat, according to a study by Brigham Young University. Irregular sleeping habits can mess up your body clock that leads to your body secreting more cortisol, which is a fat storing hormone.

More fiber

Eat more foods that are high in fiber. Two small apples or one cup of green peas is equivalent to 10 grams of soluble fiber. Regular fiber intake helps in reducing visceral fat by up to 3.7% in five years.

6 Things to Give Up for Your Lenten Diet

THINGS TO GIVE UP FOR YOUR LENTEN DIET

Every year, millions of people from different corners of the world practices a 40-day Lenten Diet. This time, this kind of diet is based in the spiritual disciplined which is also a time to reflect on how we live our lives. The holiday is usually observed by Catholics which starts with Ash Wednesday and ends with Easter Sunday.

Since Lenten Season is a period of fasting wherein the participants will sacrifice eating of fatty and sugary foods and doing undesirable habits, we will share to you the 6 things to give up that can be helpful for your Lenten Diet.

  1. No to Meat

When the month of April comes out, you have to prepare yourself of not eating meat for a week until Lenten Season will end. As this is the number one practice during the holiday, you can prepare meatless foods such as Cauliflower and Chickpea Curry, Greek Salad Omelette, Makeover Spinach Tuna Casserole, Spiced Vegan Lentil Soup, and Taco Lettuce Wraps. These recipes are really perfect for your Lenten Diet, so better try it!

  1. Reduce Caffeine Intake

Since lots of people are coffeeholic, and I know you’re one of them, it’s hard for you to get rid of drinking coffee even just for a day. In order to keep you going without a need of skipping coffee yet want to give up during the season, you can reduce your caffeine intake. Instead of 2 or 3 cups, you can have 1 cup of coffee per day.

You can also continue this kind of Lenten Diet every day until you become used to avoiding coffee and prefer veggie or fruit smoothies instead.

If you’re looking for healthy alternatives for coffee, you can have hot apple cider, coconut water, yerba mate, kombucha tea, green tea, licorice tea, wheatgrass juice, Siberian ginseng tea, reishi mushroom tea, peppermint tea, lemon water, green and nutty smoothies.

  1. Get Rid of Sugary Foods

According to many studies, sugar is one of the main causes for increasing weight and diseases such as diabetes, heart diseases, allergies and depression. In order to make your Lenten Diet effective, you must avoid sugary foods during the season and of course, better avoid eating lots of sweets even after the holiday break to maintain a healthy life.

  1. Don’t Complain

When you’re sacrificing for the foods and things you want to eat and do during Lenten Season, you must not complain for doing it because it may cause you stress. Aside from that, when you sacrifice, you must do it heartily so you’ll not end up feeling drained and your Lenten Diet will become successful.

  1. Resist Temptations

Lenten Season may look like a period filled with challenges for you, but that’s fine because you’re doing it for your own good. When you have succeeded with your Lenten Diet, you must feel great for a fulfilling sacrifice because not all have the strong power to resist temptations. So, let us congratulate you ahead from this day forward! 😊

  1. Don’t Allow Negativity Enter Your Life

Achieving your goal has something to do with your mindset. If you train your mindset to see what’s good and what you’ll benefit with your Lenten Diet, then no doubt you will attain a good result of your diet goals and may attract positive vibes in your life.

Don’t ever allow negativity enter your life because it may affect your positive mindset and may affect your health as well.

If you want to make your Lenten Diet more efficient, follow the 6 things to give up we’ve shared above. Share it to a friend as well to make a difference during the Lenten Season and let’s all live a happy healthy life!

5 Ways to Add Veggies in Your Diet Meals

WAYS to ADD VEGGIES in yourDIET MEALS

One of the factors why we are gaining weight is due to the kind of foods we are eating. I know all of us here knew that. Well, blame that to the tempting food shops around you and those owners who aim to catch your attention through the mouth-watering aroma and presentations of their foods. 😜

Anyway, kidding aside. There are actually numerous food stops that serve menus which aren’t even healthy and good for our body, especially those who are vending junk foods. In order to avoid consuming these, you’d better start munching more veggies to become strong and healthy!

To guide you attain your weight loss goal this year, here are 5 ways to add veggies in your diet meals:

1. Determine the nutritional element of the foods

You must take into consideration the nutritional makeup of the foods you’ll be eating e.g. macronutrients (protein, fat, carbs) and micronutrients (vitamins, minerals) to attain a balance diet.

If you’ve been eating lots of meats before, make it less these days and increase your vegetable intake instead. If you want to substitute meat with veggies that also consist of same micronutrients such as iron, zinc, calcium and vitamin B12, you can have the following:

(iron) whole grains, white beans, lentils, dried fruit (apricots), dark green leafy veggies (cooked spinach), olives, beans and peas, asparagus, coconut, mushroom and arugula (rocket).

(zinc) spinach, garlic, sesame seeds, cashews, cooked napa cabbage, sun-dried tomatoes, lemon grass, green peas, firewood sprouts, palm hearts, stir fried lentil sprouts, raw winged bean tubers and mushrooms.

(calcium) turnip greens, curly kale, collard greens, arugula, spinach, watercress, broccoli raab (cooked rapini), beet greens, pak choi (Chinese cabbage), okra, spring onions, leeks, cabbage, endive, broccoli, artichokes, brussels sprouts, celery, sweet potato, carrots, lettuce and parsnips.

(vitamin B12) egg, coconut milk, almond milk.

2. Experiment with fruits and veggies per week

Food experimentations can make your diet more enjoyable. It could also improve your cooking skills in making new healthy recipes. In playing out in your kitchen, you can try one veggie, fruit and other plant-based food every week.

3. Mix and match plant-based with other foods

For plant-based foods that consist of protein, we can have soy and quinoa. Since we have limited veggies that are high in protein, you can also mix and match other foods such as rice and beans, chickpeas and lentils and substitute meat with seitan or tofu to get enough protein.

4. Take small steps in substituting meats

It doesn’t mean that when you’re in a diet, you will totally remove the stocked meats in your fridge. Just simply take small steps a day until you become used to eating veggies without craving for juicy meats.

It’s also effective to create a diet meal schedule wherein you can decide to eat meat on Tuesdays and Thursdays only and skip the other days until you decide to eat it once a week or mix a small slice of meat with your veggie meal recipes.

5.  Plan ahead of time on what to eat

Make it a habit to plan your veggie recipes on weekends so you can buy the ingredients ahead of time to avoid ending up ordering unhealthy and processed foods due to your hectic schedule. If you want, you can also have a huge bowl of veggie salad divided into 3 servings, for your breakfast, lunch and dinner during Monday, Wednesday or Friday. It depends to which schedule you prefer the most that can make you feel comfortable at the same time, satisfied.

When you’re on a diet, learn to love veggies, because it’s said to be the easiest way of obtaining more antioxidants and fiber which are absolutely beneficial for your diet.

10 Effective Food Alterations for Weight Loss

FOOD ALTERATIONS

Losing weight demands so much effort from doing food alterations down to paying attention on what you’re eating. Sometimes, it can also make you feel like you are losing your mind for having no choice but, reduce your weight so you can live a healthier life and avoid diseases.

In order to make your weight loss journey happen naturally in a way that you’ll not feel so exhausted, we will introduce the 10 effective food modifications that are much more effective these days.

For you to be guided of what will be those acceptable food adjustments intended for dieters like you, you may refer to our random list below.

  1. Make it a habit to drink water before and after meal

This kind of technique is truly effective and you may take it from my experience. Drinking lots of water can make you feel full and end up consuming less food.

  1. Alter water’s taste into healthy flavors

If you’re struggling of drinking 8-16 glasses of water per day, then you must look for ways such as adding flavors on it, e.g. mint, pineapple, lemon, cucumber, ginger and any other fruits or veggies to improve its taste and feel refreshed.

  1. Consume vegetables for breakfast

Avoid stomach bloating by preparing healthy breakfast every morning. Veggies are low in calories, filled with vitamins and minerals, and are also a great source of fiber.

If you’re fond of smoothies, you can also have an alteration versions wherein you will add oatmeal, chopped spinach, and eggs.

  1. Choose the smallest-sized drink

This time, you need to adjust your usual beverage orders from the largest to smallest in order to avoid hundred calories consumption and make your diet work.

  1. Turn your oatmeal in to a savory one

If you’re thinking what to eat in the morning that is high in protein, you can make your oatmeal savory. The process would be the following:

– cook 1/3 cup of plain oats with one tablespoon of ground flax

– your favorite spice blend (garlic powder, ground ginger, paprika, and turmeric)

– milk (or unsweetened non-dairy milk) for a dose of protein

– add in grated zucchini for volume and extra fiber and top with a fried egg for extra protein

  1. Take carbs & protein for post-workout

Did you know that it’s good to consume carbs & protein during post-workout? That is because our body uses carbs as energy and protein will go to our muscles or any part of our body. If you have lean muscles, your metabolism will become faster.

You can try making a protein shake by adding a banana / frozen mango / slice pineapple and or peaches.

  1. Stick to between 3-5 hours eating schedule

When you’re on a diet, don’t ever think of skipping your meals instead, you must eat atleast small amount of meals and snacks to aid your metabolic rate. In order to help regulate your metabolism, appetite, energy and hormones, you need to follow the schedule of when to eat, and it is said to be between three to five hours because that’s the time of your true biological hunger attacks.

  1. Eat foods with protein every day

You need to eat protein because it can make you less attracted to eat unhealthy foods and may also alleviate your blood sugar. You can take a bite on rich in protein meals or snacks such as fish, chicken, lean meat, beans, turkey, and eggs.

  1. Enjoy veggie salad for dinner

By eating green leafy salad for your dinner makes you full and end up eating your main dish lesser. Take note that in preparing a veggie salad, choose the oil-based and not the creamy dressing to avoid too much calories intake.

  1. Keep the veggie, protein and carbs in order

It’s important to eat fiber-rich veggies first, second is protein and third is foods rich with carbs. This is a great technique in order for you to take plenty of nutrients from the first and second meal order, and will take less from the third one.

There are actually lots of healthy food alterations you can make that you can easily do around your kitchen. In fact, it’s all easy to follow and remember. The list I shared above are just some of the helpful food modification ideas you can refer.

Kale Chips – Phase 2

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Ingredients

  • 1 bunch kale
  • sea salt
  • Brewer’s yeast
  • Ground ginger
  • Chili powder or black pepper for seasoning

Directions

You can use your oven toaster for this or preheat your oven to 225F. Tear your kale into same-size pieces; don’t make it too small, this is highly recommended since they shrink when cooked. Place your kale on a non-stick cookie sheet. Sprinkle them with spices like black pepper, sea salt, chili powder, ground ginger and brewer’s yeast. Bake it for 7-10 minutes until they turn dark green and crispy.

Staying Healthy and in Love on Valentines Day

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Planning to spend quality time with your better half this valentine’s day?  Why not try out activities that not only bring out the love but also promotes good health for both of you. Check out our top 5 suggestions of activities that promotes good health and love this Valentines Day.

1. Take a Hike.

Spend quality time with your sweetheart by taking a morning hike. Communing with nature is always a great way to rid yourself of stress. Plus walking regularly can help you lower blood pressure, improve your moods, and boost your energy. Good company, great conversation, and breathtaking views definitely sounds like the perfect valentines day escapade.

2. Dance your heart out.

Planning to go out for a Valentines day dinner? Why not include dancing in your agenda. Whether it’ll be in a club, garden, beach, or rooftop, twirling around with a hot date on your arm is a fun way to exercise, plus its a classic and nothing beats classic!

3. Go for a tandem bike ride.

A fun way to practice teamwork, you’ll surely get a good laugh out of it. Head out to the local park or to some scenic view outside the city. You can opt to bring a picnic basket with you and just talk the rest of the day away, enjoying the good food and each other’s company.

4. Go Kayaking.

Are you into water activities? Why not go out kayaking this valentines. Hop on to a love boat and start paddling. This is also a good way to practice teamwork.

5. Get a massage.

Not in the mood for any outdoor activity? Why don’t you treat yourself and your partner to a massage. Massages helps reduce stress and anxiety.  It is also a good excuse to get some hands-on time with your valentine. Who knows, you might even get a kiss or two.

Whatever activity you may have planned out, the FMD community wishes you a Happy and Healthy Valentines Day. Share the love!

10 Food and Drinks that are Unexpectedly High in Sugar

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Too much of anything is not good for our health. Especially consuming too much food and drinks that are high in sugar; this can lead to diseases like diabetes. A lot of us are carefully watching our consumption, but there are some food and drinks we wouldn’t expect to contain lots of sugar. We only expect that it needs to be sweet for the food to be considered as high in sugar. Some products that are labeled as “low-fat” and “light” actually contains more sugar than the regular one’s. So here are food and drinks you didn’t know that contains too much sugar:

  1. “Low-Fat Yogurt”

lowfat yogurt

Although yogurt is rich in nutrients, not all of them are good for you. There are a lot of so called low-fat yogurts that has too much sugar in them to enhance their flavor. A single cup can contain as much as 47 grams of sugar. Its better to have full-fat or Greek yogurt since it has more nutrients compared to low-fat and yogurt that has been sweetened with sugar.

  1. Ketchup

ketchup

This is unexpected for most of us, but this popular condiment is actually rich in sugar. Keep your portions smaller when using ketchup. A tablespoon of ketchup contains 1 teaspoon of sugar.

  1. Sports Drinks

sport drinks

These may seem to be a healthy option for most of us who are into an active lifestyle and sports. Although they are designed to hydrate and fuel the body, sport drinks actually has added sugars in them that are absorbed and used for energy. They are categorized as “sugary drinks” like soda and fruit juice, and are linked to obesity and metabolic disease. A 20-oz bottle can have 32 grams of sugar and 159 calories. It’s better to stick with water when you exercise, unless you’re an elite athlete or running a marathon.

  1. Granola

granola

Even though it is high in calories and sugar granola is often marketed as a low-fat health food. It contains oats as the main ingredient which has protein, fiber, carbs and fat. Despite that granola also contains honey and other sweeteners that add up to the amount of sugar and calories. 100 grams of granola can have as much as 6 teaspoons of sugar. Choose granola that has less sugar or try making your own. Mix it with fruits or yogurt, rather than consuming the whole bowl.

  1. Protein Bars

protein bar

These are really popular with fitness and health buffs. Protein rich food can make you feel fuller and help in weight loss. There are many healthier protein bars we can find, many still has up to 30 grams of sugar in them, also like to a candy bar. Choose a protein bar with less sugar or opt for high protein food instead.

  1. Canned Fruits

canned fruit

Fruits have natural sugars in them. Canned fruits are sometimes peeled and added with sugary syrups to preserve them. Despite being a healthy snack, the process actually lessens the fiber in the fruit and increase the amount of unnecessary sugar in them. Canning also destroys Vitamin C since its heat-sensitive. Having a whole, fresh fruit is better than eating canned one’s. Opt for canned fruit preserved in juice rather than syrup, since it has lower sugar content.

  1. Barbecue Sauce

bbq sauce

Popularly used as a marinade and even as a dip, barbecue sauce contains sugar as well. 2 tablespoons of it can have 14 grams of sugar. Also as much as 40% of the weight of a barbecue sauce maybe pure sugar. Use it in moderation so that you won’t consume too much sugar. Check the labels and choose the sauce with lesser amounts of sugar in them.

  1. Breakfast Cereals

breakfast cereal

Cereals are an easy option for a fast and easy breakfast meal. Eating it every day can increase your sugar consumption. Cereals that are made for children have high amounts of sugar in them, as much as 12 grams for a small 1 ounce box. Choose a cereal that is high in fiber and doesn’t contain added sugar.

  1. Spaghetti Sauce

spaghetti sauce

There is added sugar in unassuming food like spaghetti sauce. Since they’re mostly made from tomatoes, they contain natural sugar in them, but most sauces have extra sugar in their ingredients. Always check the label and choose the one that doesn’t have sugar in the ingredients.

  1. Iced Tea

iced tea

It is usually chilled tea sweetened with sugar or flavored with syrup. Commercially prepared iced teas will contain around 33 grams of sugar per 12 oz serving, which is equivalent to a can of Coke.

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