Left⬅️ or ➡️Right?Both 100g : Both v.different calories.
Do you ever grab a handful of nuts as an evening treat/snack? Nuts are awesome but very calorie dense and easy to over consume!
💥You can be eating the healthiest 3 meals daily, but if you consume MORE calories then your body burns, over time you WILL GAIN WEIGHT!!
If you are trying to lose weight, you actually may be better off having your favourite chocolate 🍫 or sweet 🍭 as a treat☺️ especially if 1 portion of nuts is over 500 calories. You could choose the nuts also, they have a better nutrient profile then sweets but just take care of portion sizes!
Picture @bdccarpenter #calorieszero#calories#caloriedeficit#vegetables#vegetarian#caloriecounting#caloriescount
1,3415122 January, 2020
Did someone say CRISPY🤩SALMON 6 Ways?! If you Lovee Salmon too, *Swipe for Six new Salmon Dinner Ideas🍣💫:)x
🤩 Which is your favourite 1, 2, 3, 4, 5 or 6?!
1️⃣ 🥑 AVOCADO
Crispy Salmon with,
- roasted tomatoes
- roasted brussels tossed in garlic + coconut oil
- gnocchi tossed in olive oil + baked
2️⃣ 🍝 PASTA
Seared Salmon with,
- gluten free pasta
- cashew butter dairy free sauce
- sautéed mushrooms in coconut oil
- sautéed garlic asparagus
- zaatar seasoning + lemon
3️⃣ 🥒 SALAD
Sesame Asian Salmon with,
- cucumber salad
drizzled with lemon, sesame + mustard seeds
4️⃣ 🍲 CHICKPEAS
Crispy Salmon with,
- roasted tomato
- chickpeas tossed in oil, almond flour, salt + chili powder
baked on 400 15 minutes
5️⃣ 🥔 POTATOES
Glazed Salmon with,
Glaze=1 apricot, mustard + coconut oil
- crunchy green beans cooked in garlic + oil
- sprinkled with crackers for crunch
- boiled mini potatoes brushed with oil, lemon, parsley, s+p
6️⃣ 🥥 COCONUT SOUP
Crispy Salmon Coconut Noodle soup
1/2 cup coconut cream, 1 1/4 cups water, 2 tsp turmeric, 1.5 tsp ginger, 1 tsp garlic powder, 1/2 tsp salt
boil all then reduce. Add rice and noodles and cook. Top with avocado, salmon, tomatoes, kale chips, mushrooms, cilantro, cabbage + scallions
🤩So much yum! 🍽 Which is your fave 1-6?!
Thanks @starinfinitefood for the pictures.
I think Number 1 is my fave!🙈✨
5,9419421 January, 2020
GRILLED CHICKEN MARGHERITA 🤩😋
Easy, healthy grilled chicken margherita topped with melted mozzarella cheese, pesto, and tomato basil garnish.
4 boneless skinless chicken breasts, pounded to less than 1 inch thickness
salt and pepper to taste
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon Italian seasoning (OR ½ teaspoon dried oregano + ¼ teaspoon dried basil + ¼ teaspoon dried thyme)
4 slices mozzarella cheese
½ cup basil pesto (try my easy 5 minute pesto recipe - it's the best!!)
½ cup cherry tomatoes, halved
1 tablespoon fresh lemon juice
¼ cup packed basil leaves, very thinly sliced
cracked black pepper
Credit- @cremedelacrumb1 #chicken#tomatoes#yummy#lunch#italianfood#yummyfood#cheatmeal#macros#calories
14,68812821 January, 2020
Five Healthy 🥪Sandwich🥪 Ideas for Lunch this week!💫😋 *Swipe and see below for all details x
All Sandwiches = 400 calories
🤩Which is your favourite!
Turkey, Egg, Cheese, Salmon or Loaded?
“Bread” gets a bad name😒
But ANY food can be enjoyed as part of a balanced diet!😁
White and brown bread typically have similar calories, the difference is that brown bread is less refined.
•two slices of flaxseed bread
•spinach, tomato, avocado
•gluten-free bagel thin
•spinach, tomato, avocado
•two scrambled eggs
•organic spicy brown mustard
•spinach, tomato, avocado
•homemade coconut yogurt
•banana slices, raspberries
Which one would you pick first 1, 2, 3, 4 or 5?
Thanks @leanneliveshealthy for the pictures.
Hope you’re having a great week!
When you mask food under labels like points, macros and calories, it creates a fake relationship with food.
Food is a basic need that we need to learn to trust and enjoy. When you assign it a number value, it creates a cold distance and fear. You don’t need to hide food in order to be in control of it. In fact, getting lost in the numbers makes you feel at mercy to food, which is a miserable way to live. We should celebrate eating as one of the greatest joys in our day, not a task of math and guilt.
These counting and labeling tools may help you lose weight short term. But long term, they make you feel dependent and restricted and pressured to focus on staying within these quotas, ... and not on learning what works best for your life and body.
With the @2Bmindset you learn that food acts as fuel and function, but learn that you can actually enjoy it for what it is.
Your focus should be on abundance and exploration, not on scarcity and limitation. Your thinking shouldn’t be a constant countdown from a given budget.
Your #2Bmindset tracker is developed to learn about your best habits and choices. Because ultimately, no two people lose weight, or need to eat, the same way. You need to learn how to speak about and enjoy food for what it is to free yourself from having to overthink it. Knowing what foods work best for you becomes second nature and allows you to take pleasure in eating. There’s no shame in treating yourself to yummy foods and treats, but if you’re always seeing them through a lense of calories or cheats, you’ll never fully enjoy them.
If you feel restricted to these systems in order to lose weight, you should really give the @2Bmindset a go. It works not just for weight loss but for improving your relationship with food so you can feel happier and keep it off long term. I don’t know what I would do without it.
Nice & healthy grocery haul today! Plus a walk to & across the mall! Lots of running around. Also realized as I was checking out I forgot to grab meat.... guess it’s a meatless week?!
WEIGHT LOSS MAINTENANCE MAY RELY INCREASING ON ENERGY EXPENDED IN ACTIVITY TO ACHIEVE ENERGY BALANCE AT A REDUCED BODY
Weight loss is accompanied by a slowing of resting metabolic rate (RMR) that is often greater than would be expected based on the measured changes in body composition. This phenomenon is called "metabolic adaptation” or “adaptive thermogenesis,” and it acts to counter weight loss and is thought to contribute to weight regain.
A study examined long-term changes in resting metabolic rate (RMR) and body composition in participants of a 30 week weight loss challenge.
Body composition was measured by dual energy X-ray absorptiometry, and RMR was determined by indirect calorimetry at baseline, at the end of the 30-week competition and 6 years later.
Physical Activity Energy Expenditure in Weight loss maintenance was 206 calories per day higher than normal controls and obese controls and Total Daily Energy Expenditure in Weight loss maintenance was 321 calories per day higher than normal weight controls
Thus, individuals maintaining weight loss may rely high levels of energy expended in physical activity to remain in energy balance (and avoid weight regain) at a reduced body weight.
. @transform_with_veritas #onlinecoach#science#workout#fitness#diet#nutrition#health#gym#hunger#fatloss#weightwatchers#caloriedeficit#caloriecounting#ibff#trackingmacros#fat#carbs#muscle#lowcarb#keto#ukfitfam#protein#hormones#bodybuilding#iifym#foodfacts#calories
2022 January, 2020
9 Foods that help you burn fat.. .
▶Follow & share @ioffers_mah6763 for more daily videos⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Tag your friends so they can enjoy this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀
NOT SEEING RESULTS IN THE GYM? -
Follow 👉 @adviceonfitness
Post by 👉 @grantgirsky
Does a CEO run a successful company by making random decisions with no logic behind their actions?
The same concept applies to your workouts…
If you’re serious about changing your body through exercise, it's important that your workouts are structured in a way that reflects those ambitions.
I'm not saying you need to have some super-complex, detailed spreadsheet with calculations that look like rocket science…
…But you do need to cover the basics that will cause the adaptations your body needs to reach your goals.
Here are a few benchmarks to consider when it comes to your time in the gym:
✅ Workouts Have Structure & Progression: Your workouts should relate in some way & allow you to improve a specific measure over time. You’re body needs a reason to change. If you are doing squats, over time you need to be getting stronger & more efficient at squatting. That will help you to build more muscle, get stronger, and additionally burn more calories.
Manage Fatigue: Your program should be planned in a way that allows you to progress without injuring yourself, or burning out physically or mentally. Taking rest days, and even a lower-intensity week can help you to better recover, and therefore train harder, stay healthy, and get stronger.
❌ Muscle Confusion & Random Program Hopping: All too often I see people justify their lack of structure by claiming ‘muscle confusion’, which is the idea that you need to constantly change your workouts to 'trick your body”.
While I'm all for variation, you still need a basic foundation that you can progress over time. If you find yourself jumping from a powerlifting routine one week to a kettlebell circuit the next, then a bodyweight program the week after that, you won't give your body enough time to reap the benefits of any of those styles of training.
Of course, if you prefer to show up to the gym & kinda wing it, that’s totally fine & still much better than staying home binge watching The Office, or is it 🤔
While you can still make progress doing random things, it’s always more productive to have a plan
Had to go to 5:2 already because of work commitments but sticking to these kind of meals as much as possible. This is a prawn and kale curry with broccoli. 640 calories and that’s with full fat coconut milk 😋👌🏻 ~
You can lose weight eating anything you want, as long as you don’t eat too much of it.
Yes nutrition matters, quality of food matters and feeling good matters, but the basics of weight loss is....burn more calories than you take in and over time, you will lose weight.
It’s hard to admit that you’re just lazy,
because that makes you responsible. It’s nice to have an excuse isn’t it? It makes you feel better...
Either you’re under training, over eating or some sick bastard is injecting your lettuce with 5,000 calories.
There is a time to be understanding and ‘nice’ but for the most part you just need to admit that you’re being lazy, you’re not trying hard enough and you can do better. So do better, you’re selling yourself short.
No one is going to come help you. No one's coming“ - David Goggings.
14422 January, 2020
I was really craving ramen so I had some 🧡🧡 (180 cals)
🍒 FREE 5-DAY METABOLISM AND INFLAMMATION CHALLENGE 🍓 LINK IN BIO @healthyweightlossrecipes👈🏼
Designed for women with chronic inflammation, slow metabolisms or hormone imbalances. Join now @healthyweightlossrecipes 😍
And here is a healthy mexican recipe by @feelgoodfoodie 🙌🏼
For healthy recipes every day, follow❤ @healthyweightlossrecipes @healthyweightlossrecipes
1 tablespoon olive oil
1 large onion, chopped
2 cloves garlic, minced
2 teaspoon ground cumin
1 teaspoon chili powder
1/2 tsp dried oregano
Salt and pepper, to taste
3 cups shredded chicken
1 1/2 cup enchilada sauce
3 large zucchinis
2 cups Mexican blend cheese, shredded
Cilantro, avocados, jalapeño peppers, for garnish
1. Preheat oven to 350°F.
2. In a large skillet over medium heat, heat olive oil. Add onions and cook until the soften. Add garlic, cumin, chili powder and oregano. Season with salt and pepper, and cook until fragrant, about 1 minutes. Add the cooked chicken and 1 cup enchilada sauce and stir until coated.
3. On a cutting board, use a Y-shaped vegetable peeler to peel thin slices of zucchini. Each zucchini should yield about 10 slices. Save the ends that are hard to peel for another use.
4. Lay out 3 slices, slightly overlapping, and top with a spoonful of chicken mixture. Roll up and transfer to a baking dish. Repeat with remaining zucchini and chicken mixture. It should yield about 25 total rolls.
5. Pour remaining enchilada sauce over the zucchini enchiladas and top with cheese.
6. Bake in the preheated oven until cheese is melty and enchiladas are warmed through, about 20 minutes.
7. Garnish with cilantro and avocados and serve immediately.
AURILE – METABOLISM
Ground coffee with Garcinia Cambogia extract and L-Carnitine
Keep counting calories? Or maybe you just feel that your metabolism has considerably slowed down? Wake it up with a cup of delicious coffee, enhanced with zinc, chrome, L-carnitine, Garcinia Cambogia extract, and vitamin B. It’s an excellent, and most of all safe supplement of your slimming and detoxification processes. With a proper diet and a little bit of sport it will make you feel exceptionally light.
RECOMMENDED ESPECIALLY IF YOU:
want toimprove your metabolism,
wish to stay slim,
want to win the fight with obesity,
eat irregularly or unhealthy,
have used restrictive or fasting diets in the recent past. #coffee#metabolism#calories#diet#win#slim#improve#recommended
Spent all day at our London training centre to learn about how to coach my customers on Aloe Sports and Weight Management.
. #sports #weight management #fitness #exercise #calories
Definitely got class-fished tonight! Met the beautiful @twin_momma_food_blog at the gym for what I thought would be a nice chilled aqua class & came out aching!
Surprisingly enjoyed myself though, now off to bed before another busy day in theatre tomorrow 😴
4222 January, 2020
Tonight’s dinner was Chicken Jambalaya using the @jdseasonings
This was delicious and I would definitely recommend 😍😍
Head over to my highlights to see the recipe
There’s an ongoing debate about the hormonal effects of food versus counting calories (quantity vs quality). The truth is that both matter. In order to lose weight (more specifically fat) you must have a caloric deficit & hormonal balance.
One of my favorite ways to illustrate is to consider a donut & chicken breast. They have the same number of calories. You’ll lose weight if you eat less of them, but they send different signals to the body.
The chicken is mostly protein, the most hunger suppressing of all the macronutrients. It has a chewy/meaty texture versus a cakey/gooey one. It’s more dense and without the high potency flavor hit on the tongue. It is communicating to the brain and body. It will generate more GLP, less GIP, enough, but not too much insulin and less of a neuro-lingual response (the tongue/brain connection that can cause a hedonistic desire for more pleasurable high calorie tastes). The donut is mostly fat & sugar/starch. It contains virtually no protein and has a nearly opposite hormonal outcome. This is why you can easily eat three donuts and be craving another couple within the next hour or so. Eating three chicken breast is daunting for even those with the biggest appetites & can keep you full most of the day.
The debate gets even more complex when you consider the individual. Some are more or less sensitive to the hedonic effect of foods. Some people live to eat, others eat to live. One person likes coffee and brussel sprouts the other prefers wine and pasta.
Food is not simply a packet of fuel & nutrients, it is also a complex bundle of instructions to your metabolism. The most beneficial foods fill you up fast, produce stable energy, keep you full for hours and don’t make you crave all the wrong stuff later. Those foods usually have certain attributes (high fiber, high protein, high water, with lower amounts & combinations of fat/starch/sugar/salt/alcohol).
Today I want to talk about time restricted eating or as some of you might call it intermittent fasting. I was discussing the applications of this approach at our last talk; Weight Loss tools for Successful Maintenance, so I though id do a post about it.
Looking at this from a weight loss / maintenance, dietary technique, there is plenty of evidence (full list of ref in our blog) indicating the positive effects on body composition in the long term i.e. losing weight (fat mass) and keeping it off.
So what the hell is time restricted eating then, well simple put you are giving yourself a window of when you can eat your meals/snacks and any time out side that window your aren’t (your fasting).
The approach used for sustainable weight loss is restricting your eating to an 8-10 hour window stating at 10am and finishing at 6pm (eating the majority of your calories during day light hours). With this the largest meal beaning either your breakfast or lunch with dinner beaning the smallest and least carb dense of the day.
This falls in line with our biological clock and circadian rhythm, consuming the majority of our calories & carbs mid-morning to lunch time when insulin sensitivity is at its highest and we're at our most active (supposed to be anyway) and avoiding eating when ghrelin (hunger hormone) is at its peak (8pm).
This could be another tool to add to your box to balance blood sugar levels, prevent overeating and falling in line with our natural 24 hour biological cycles.
If you would like to read a bit more in-depth and get the calorie ranges for you child head over to our blog via the link in our bio @consciousperformanceltd
If you need any help with this my door is always open.
7022 January, 2020
There is nothing more exquisite than a big piece of perfectly baked and glazed salmon. This is our favourite way to have salmon. A little savoury, a little sweet, hints of garlic, hints of freshness. It was divine!
Macros for salmon per 100g:
- 178 kcal
- 28g protein
- 4.8g fat -> low in saturated fat
- 0g fibre
- 0g carbs
Had a bad couple of days this week. However that said, I had a great day today, workout was really really good and eating habits were also on point 👟, accomplished all of my errands, meal prepped for tomorrow, and cooked dinner for today! The best part is that now I have some time to relax at home before work. Days like these are so motivating!! Bad days are bound to happen too and it's seriously important to learn to move on, and to understand that life waits for no one. Pick yourself back up and get back on track. All it takes is a little self-discipline and some physical effort!