Fitness Trends for 2017

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Do you plan on sticking to your New Year’s fitness and health resolution from last year or are you in the process of making new fitness and health goals for 2017? Before you decide, check out the workout fitness trends for 2017 we have collated that will surely be of help in your decision-making process.

  1. Mixed Format Class. This type of workout mixes cardio and strength training and is guaranteed to help you burn more calories. Hybrid format classes like Speedplay, Orange Theory, Yas and Barry’s Bootcamp are mixed multiple workouts done in one class. You can also opt to join classes that sticks to only one particular workout style for 45-60 minutes. Choices vary from doing yoga and spin in a single class, bootcamp-like training that combines floor work and multiple machines, or a mixed format HIIT session.
  2. Apps. Don’t have time to join an exercise class or group? Fret not, there are workout apps that you can download and work with at home. You can access it anytime and anywhere on your computer, cellphone or tablet at your convenience. Apps like Apptiv and Sworkit features on-demand training and coaching with various options of workout styles to choose from. Another app, ClassPass, connects users to the nearest fitness classes being offered.
  3. Boxing. This classic sport turned into an ultra-empowering and anxiety-reducing workout helps you kick ass and at the same time keep you in your best form. Many fitness enthusiast are enrolling in boutique boxing studios, beginner classes, and traditional boxing gyms. If you’re worried about getting in the ring, there are also studios that focus more on no-contact style.
  4. Megaformer. This is an intense workout that will make your muscles shake and burn for the next 72 hours. Also known as the Lagree Method, named after its creator, Sebastian Lagree, Although difficult and challenging, Megaformer is worth every effort you exert.
  5. Live-stream Classes. 2017 is the year for livestream videos. You can now join different workout session via livestreaming. Fitness studios are bringing the in-class energy and power to you in the most convenient way possible.

So you better get ready to sweat and get fit this year. Maintaining a healthy diet plus exercise, whether it’s trendy or not, will always do you good. Let losing weight, burning calories and getting fit be your mantra and let 2017 be the year for you and your health.

Low Carb Vegetables for Diabetics

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Monitoring your food intake is very important when you have diabetes. A healthy diet plan recommended for diabetics usually include foods that are rich in nutrients but low in carbohydrates, added sugar, and fat.

There are a lot of low carb vegetables that you can include in your diabetic –friendly diet plan. These vegetables are a good source of vitamins, minerals and fiber, yet they are low in calories. The following vegetables can be included in your diet plan as they will surely benefit your health condition.

  1. Green Pepper. A one-half cup of sliced green pepper only contains 2 grams of carbohydrates. It is rich in folic acid that reduces homocysteine, an amino acid that amplifies the risk of heart disease and stroke and also destroys blood vessels. Green bell pepper also has vitamin A, C, and K.
  2. Spinach. This green leafy vegetable is a good source for antioxidants that prevent the risk of high blood pressure. Flavonoids, an anti-cancer and anti-inflammatory agent,  are also found in spinach. A half-cup cooked spinach has 3.5 grams of carbs.
  3. Romaine lettuce. It’s rich in potassium that helps lower blood pressure. Plus, it’s a nice source for beta-carotene and vitamin C. A cup of shredded romaine lettuce only has 1.5 grams of carbohydrate per cup.
  4. Okra. One-half cup of sliced and cooked okra has only 3.5 grams of carbs. It is high in fiber and protein and it also contains glutathione which helps boost our immune system.
  5. Red Bell Pepper. They are high in vitamin A and C which are great antioxidants. Red bell pepper is also a good source for vitamin K, B6 and folic acid. Half a cup of it only has 3 grams of carbohydrates.
  6. Cucumber. Don’t peel the skin of your cucumber; they have potassium, fiber and magnesium that help lower your blood pressure.They also have caffeic acid that soothes the skin from swelling and irritations.One-half cup of sliced cucumbers contain only 2 grams of carbs.
  7. Sugar Snap Peas. They are rich in antioxidants like Vitamin C, E and zinc. You can’t go wrong with raw sugar snap peas. It has omega-3 fatty acid that is an anti-inflammatory nutrient. Anti-oxidants and anti-inflammatory agents can help lessen the risk of diabetes. A half-cup of sugar snap peas contain only 1 gram of carbohydrates.

6 Ways Your Brain Can Help You Lose Weight

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We are generally informed that our diet affects a lot of facets of our lives, from our keeping our skin glowing to heart health, from being at our best in terms of physical performance and energy to having a fuller hair. Based on his book Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health Dr. Drew Ramsey found that our diet has a direct effect on our brain health, he wrote” food plane designed to deliver optimal brain health by asking eaters to focus on the 21 most important nutrients for brain health, claiming that eating whole, natural foods that contain the highest concentration of these nutrients will lead to a healthy weight.”

  1. Brain growth is equivalent to weight loss. Ramsey explained that weight loss and brain health are closely connected, there are certain natural brain compounds are crucial for weight regulation. “Brain health depends on a set of natural compounds like the brain growth factor BDNF and the hormone melatonin,” Ramsey stated “These are both critical to weight regulation and the speed of your metabolism. Eating foods that promote the production of these molecules in the brain is the key to a healthy weight.”
  2. Brain food has lesser calories. Calculating calories to achieve you weight goals has been a common practice over the decades, but Ramsey says we should not go thru our weight loss in this manner, or for only simply cutting the pounds. “Your brain cells are your hungriest so feed them first. The brain burns 20 percent of what you eat. Seeking brain nutrients leads an eater to a core of foods that are very nutrient dense, and thus lower in calories.”
  3. Lessen moody eating. Have you heard about emotional eating? Whether you’re feeling down about missing your promotion in work or mourning the loss of someone close to you, eating to cope up with painful emotion is pretty common, but Dr. Ramsey warns us against this. “Better brain health and more mindful eating means less anxiety and a more stable mood. This translates to eating because you love food and are hungry, not because your brain is twitchy from missing key nutrients in your diet,” Ramsey said that. “Better brain health is vital to focus, mood and sleep.”
  4. Better bug in you. The bacteria in our bodies is an important part for preventing infections, diseases and keeping a totally healthy immune system, in that part what we eat will reflect in our bodies. According to Dr. Ramsey, bacteria and other microorganisms in our gut, that includes yeast, viruses and parasites, tells a lot about weight and overall health, a healthier gut is equal to healthier brain. “To feed the ‘Good Bugs’ that keep us running lean and healthy,” Ramsey says “ eaters should steer their food choice to more colorful plants, i.e. ‘ Eat the rainbow’ and get more fermented foods like yogurt, kefir, and kombucha.”
  5. No ‘carbage’. There are two kinds of carbs, the good ones and the bad, it is essential to consume the right stuff into our bodies. Generally known that highly processed foods are no good, and Ramsey says, “The healthiest brains have one thing in common. No highly processed foods. This is key because it eliminates the sugars, refined carbs, vegetable oils, toxins, preservatives, trans fats that are the true culprits in our health crisis.” He recommends having wholesome meals like eggs, kale or a blueberry, kefir and nut smoothie for breakfast rather than a low-fat cereal or toaster strudel.
  6. Healthy brains feel fuller. Achieving that moment when you’re actually feeling full and not bloated, can be hard a thing to do. Sometime it’s either you not nearly full enough or you are too much and now feeling uncomfortable. “Eating for brain health gives eaters a nice mix of fats, proteins, and complex carbs that leads to optimal satiety,” Dr. Ramsey stated. “ Feeling full and content is key to a healthy weight.”

Skinny Buffalo Chicken Bites – Phase 3

Serves: 15; Serving Size: 3

Skinny Buffalo Chicken Bites - Phase 3

Ingredients:

  • 2 boxes mini phyllo shells
  • 1 (20 oz) can pineapple chunks, drained (or fresh pineapple)
  • 1 Tbsp stevia
  • ¼ tsp. cinnamon
  • Heavy whipped cream for toppings

Instructions:

  1. pour in drained pineapple chunks in a non-stick pan.
  2. Stir in stevia and saute pineapple for about 5 to 6 minutes, breaking apart the chunks, until sticky.
  3. Spoon sauteed pineapple into phyllo cups and drizzle with whipped cream. Enjoy!

Cinnamon Roll Oatmeal Cookies – Phase 3

Serves: 14 cookies

Cinnamon Roll Oatmeal Cookies - Phase 3

Serving Size: 2 cookies

Ingredients:

for the drizzle

  • 1 tbsp (14g) cashew cheese, softened
  • 1 ½ tsp coconut milk
  • 8-12 drops stevia, or to taste

Directions:

  1. Whisk together the oats, almond flour, cinnamon, baking powder, and salt in a medium bowl.
  2. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup. Add in the flour mixture, stirring just until incorporated. Chill the cookie dough for 30 minutes.
  3. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat.
  4. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to about half of their original height using a small spatula. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before transferring to a wire rack.
  5. Just before serving, prepare the drizzle by stirring together the cashew cheese, coconut milk, and stevia in a small bowl. Transfer the mixture to a zip-topped bag, cut off a tiny piece of one corner, and drizzle on top of the cooled cookies.

Chunky Guacamole – Phase 3

Serves: 8

Chunky Guacamole - Phase 3

Ingredients:

  • 3 ripe avocados, slightly mashed
  • 2 limes, juiced
  • 1 tsp. sea salt
  • 2 roma tomatoes, chopped
  • ½ red onion, chopped
  • 1 clove garlic, minced
  • ½ tsp. lime zest
  • 2 jalapenos, seeded and chopped
  • Pinch of cayenne pepper
  • Handful of fresh cilantro, chopped

Directions:

  1. In a medium bowl, mash avocados with lime juice and sea salt until just combined, but still a bit chunky.
  2. Add in tomatoes, red onion, garlic, lime zest, jalapenos, cayenne and cilantro, mixing well. Enjoy!

Chocolate-Dipped Vanilla Bean Macaroons – Phase 3

Serves: 3 Macaroons

Chocolate-Dipped Vanilla Bean Macaroons - Phase 3

Serving Size: 3 macaroons

Ingredients:

  • 1 cup (250 mL) raw almonds, ground into a fine meal
  • 1½ cups (375 mL) unsweetened shredded coconut flakes
  • ½ teaspoon plus ⅛ teaspoon (2.5 mL) sea salt
  • ½ teaspoon (2 mL) ground cinnamon
  • ½ cup (125 mL) stevia
  • ¼ cup (2 ounces/60 g) coconut butter, melted
  • 2 tablespoon pure vanilla extract
  • 3½ ounces (100 g) cacao powder
  • 1 teaspoon (5 mL) virgin coconut oil

Directions:

  1. Preheat the oven to 275°F (140°C). Line a baking sheet with parchment paper. Line a large plate with parchment paper.
  2. In a large bowl, stir together the ground almonds, shredded coconut, salt, cinnamon, stevia, melted coconut butter, and vanilla extract until thoroughly combined. The dough will be thick and sticky.
  3. With a 2-tablespoon (30 mL) retractable cookie scoop, scoop a ball of dough and pack it in so the top is flat. Release the dough onto the prepared baking sheet. Repeat with the rest of the dough, setting the macaroons about 2 inches (5 cm) apart on the baking sheet.
  4. Bake for 15 minutes, then rotate the pan and bake for 10 to 15 minutes more, until the macaroons are a bit golden around the edges. Watch them closely during the last 5 to 10 minutes.
  5. Let cool on the baking sheet for 10 minutes, then carefully transfer to a cooling rack to cool completely.
  6. In the top of a double boiler, melt the cocoa powder and coconut oil together over low-medium heat, stirring frequently until smooth. (Alternatively, melt them together in a small pot over low heat, stirring frequently.) Turn off the heat.
  7. Dip the flat base of each cooled macaroon into the chocolate and twirl the macaroon until the base is coated in chocolate. As you dip them, place each macaroon onto the parchment paper-lined plate, upside down, so the chocolate coating is facing upward. Freeze the macaroons for 10 to 15 minutes, or until the chocolate has hardened.
  8. Flip each macaroon chocolate-side down and drizzle the remaining chocolate on top (reheat the chocolate until liquid, if necessary). Freeze for 5 to 10 minutes, until the chocolate drizzle is firm.
  9. Store leftover macaroons in an airtight container in the fridge for up to 1 week. You can also wrap the macaroons in foil, place them in an airtight container or freezer-safe zip-top bag, and freeze for up to 1 month.

Mini Pineapple Tartlets – Phase 1

Serves: 15; Serving Size: 3

Mini Pineapple Tartlets - Phase 1

Ingredients:

  • 2 boxes mini phyllo shells
  • 1 (20 oz) can pineapple chunks, drained (or fresh pineapple)
  • 1 Tbsp stevia
  • ¼ tsp. cinnamon
  • Heavy whipped cream for toppings

Instructions:

  1. pour in drained pineapple chunks in a non-stick pan.
  2. Stir in stevia and saute pineapple for about 5 to 6 minutes, breaking apart the chunks, until sticky.
  3. Spoon sauteed pineapple into phyllo cups and drizzle with whipped cream. Enjoy!

Roasted Chicken and Winter Squash – Phase 1 and 2

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New year means new recipes. For our dieters, lets welcome 2017 with a bang by trying out our Roasted Chicken and Winter Squash recipe for Phase 1 and 2.

Ingredients:

  • 3 delicata squash, halved, seeded and sliced 3/4-inch thick
  • 3 celery ribs, cut into 3-inch pieces
  • 1 large red onion, cut into wedges
  • 2 heads garlic, cut in half crosswise
  • 1 bunch fresh thyme (about 20 sprigs)
  • 2 tbsp. olive oil
  • Kosher salt
  • black pepper
  • 2 (3 1/2- to 4-lb.) whole chicken, giblets discarded
  • 2 lemons, halved

Directions

  1. Preheat oven to 425 degrees F. Toss together squash, celery, onion, garlic, oil and half of thyme sprigs in a roasting pan. Season with salt and pepper. Arrange in an even layer.
  2. Season chickens (including cavities) with 5 teaspoons salt and 2 teaspoons pepper. Stuff cavities with lemons and remaining half of thyme sprigs. Tie legs with kitchen twine and tuck wing tips under. Place on top of squash mixture.
  3. Roast until the internal temperature reaches 165 degrees F, 1 hour to 1 hour,10 minutes.
  4. Remove chickens and vegetables to a platter; let rest 10 minutes before carving chickens. Reserve 1 head garlic for Cremini-and-Walnut Farro and 3/4 cup pan drippings for Pan-Dripping Vinaigrette.

Commit to a healthy lifestyle this year and follow your diet plan. Lets get cooking!

Berry Tahini Chia Pudding – Phase 3

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Who’s up for a healthy and easy-to-make dessert? Try out this nutritious creation loaded with Raspberries, Tahini, and Chia Seeds and satisfy your cravings for sweets with a guilt-free conscience.

Ingredients

  • 3 tbs chia seeds
  • 2/3 cup almond milk
  • Handful of raspberries
  • 1 tbs tahini (or nut butter of choice)
  • 2 tsp sweetener of choice (brown rice syrup or maple syrup)
  • Fresh berries, raw walnuts, and mint to taste for topping

Directions:

  1. Mix chia seed, tahini, and milk in a glass jar.
  2. Add in other ingredients.
  3. Stir and let sit in the fridge overnight.

 

Healthy lifestyle doesn’t necessarily mean being stuck with unsavory and routinary meals. Check out our website for more healthy,yummy, and creative options.

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