20 Weight Loss Swaps! *Swipe + see below for lots of healthy ideas to Help you Reach your Health Goals 💁🏻♀️🍽✨
Small changes add up😍
Its perfectly okay to treat ourselves, it’s what we do repeatedly that can make or break us! You don’t need to wait till a Monday or a new month, you can start today!❤️
🍟 Chips ➡️ 🍿Popcorn
🥛 Frappuccino ➡️ ☕️Iced Coffee w/ milk
🍔 Burger with bun ➡️ 🥙Burger lettuce wrap
🍓 Fruit smoothie ➡️ 🥤Homemade shake
340 calories|78g sugar vs. 199 calories|8g sugar
🍚 Burrito ➡️ 🥗Burrito bowl
🍫 Candy bar 220 kcal ➡️ 🍫Dark chocolate 140 kcal
🍟 Banana chips 105 kcal ➡️ 🍌Banana 105 kcal
🥯 Bagel ➡️ 🍥Rice cake
🥤 Naked juice ➡️ 🥛Kombucha
270 calories|53g sugar vs. 50 cals|12g sugar
🧂Regular Ranch ➡️ 🥒Paleo Ranch
🍊 Orange Juice ➡️ 🍊Orange
87 calories|4.4g fiber VS. 170 calories|0g fiber
🍃 Iceberg lettuce ➡️ 🥬Spinach
🍞 White bread ➡️ 🍞Ezekiel bread
🍝 Pasta ➡️ 🥒Zucchini noodles
🧀 Fake butter spreads ➡️ 🧀Grass-fed butter
🍭Candy ➡️ 🍉Fruit
🥞 Regular crackers ➡️ 🥞Flax crackers
☕️ Coffee creamers ➡️ 🥥Coconut oil
Coffee + 1 tbsp coconut oil and blend it’s super creamy!
✅The good news is that these are simple and easy swaps..
❌The bad news is that I definitely ran out of relevant food emojis to compile this list😂😃
Any questions please ask below🌸
❤ via @meowmeix
I really hope you guys enjoyed this post :)
. ⠀ #weightlossjourney#healthyliving#calories#healthychoices#recipes#slimmingworld#bbg#weightwatchers#recipe#healthyeating#weightloss#cooking#mealprep#nutrition#iifym#chef#diet#starbucks#snack
🌱Full day of Vegan Meal Prep by @davidclearyveganpt -
🥗This is just a sample day of meals that can be prepared the day before!
🍫Breakfast is choc protein oats with @thirdwavenutrition choc protein, oats, soy milk, flax, walnuts, cacao & cacao nibs.
🌰Snacks is protein bread with almond butter & maple syrup
🍠Lunch is tofu, mashed potato, veg & lemon tahini sauce
🍲Dinner is a curried lentil & quinoa with veg. I just used all my leftover veg in this.
This day is probably around 3000 calories and 150g of protein. -
Let me know if you want more of these!
1,8573616 hours ago
Apple Cider Vinegar
ACV contains acetic and malic acid as well as mineral salts, vitamins, and some amino acids. ACV contains pectin, vitamins A, B6, C, E, thiamin, lycopene, niacin, and pantothetic acid. It really is a powerful, healthy substance. It has been shown to be an effective antiviral, antibacterial, and antifungal tonic. It is, however, harsh to drink. Cut it with water or take it in a shot glass with some water as a chaser.
Ginger can be an antibiotic agent because of its ability to treat infections in the body. Say, for example, there are types of respiratory problems and all of them are caused by infection from bacteria and viruses, which may trigger secretion of mucus, phlegm and an increased risk of inflammation.
It is a powerful natural antibiotic – about one-fiftieth as powerful as penicillin – and also has anti-fungal and anti-viral properties. Allicin exists only in raw garlic. Cooking kills it and causes it to decay into other compounds which are less effective.
Ye Olde physicians employed its mucous-moving abilities to help treat colds, coughs, kidney stones, urinary tract infections — and hoarseness, of course.
- 🔥FOODS TO AVOID BEFORE SLEEP 🔥⠀
Sleep is super important for your overall health but also for how you feel, if you don't sleep well you can't function at your best. 🛏️⠀
What you eat can have a big impact on your sleep, we all know not to drink coffee just before you're of to bed! ☕️⠀
Alcohol can really mess with your sleep, you can't fully get into a deep sleep so it is best to avoid this for good sleep! 🍷⠀
Spicy foods have also been shown to make your sleep worse, this might be because of the fact that it raises your body temperature. 🌡️⠀
Junk food is next to that a no go because it can activate your brain waves so getting a good night of sleep can become a lot harder. 🍕⠀
Did any of these surprise you? Let me know in the comments down below! 👇🏻⠀
-⠀ @mysuperbodytransformation #healthylifestyle#bolafit#getfitwithbola#nutrition
1,141248 hours ago
Unprepared vs. prepared with your nutrition! 🍌🥑🥒🥕
Preparation is the name of the game when it comes to healthy eating. If you don’t take time to plan out your week or go to the grocery store, you are pretty much setting yourself up for failure.
Now it doesn’t have to be extravagant or complicated! Just setting aside a few hours on the weekend to plan, grocery shop and prep some meals make a world of difference. Below are some of my tips for planning ahead & remember your health is worth it!
1 - Write your meals for the week & then grocery list before you grocery shop! I think in categories of: Veggies, Fruit, Protein, Health fats & Carbs.
2 - Invest in tupperware & mason jars! You’ll be motivated to prep once you have the proper storage. (I use 16 oz mason jars for overnight oats & 32oz for salad jars.)
3 - Buy some seasoning to switch up the flavor easier. @Flavorgod is my current fav!
4 - Multi-task your food! If you have items cooking on the stove and in the oven, you’ll be done much faster!
5 - Don’t be afraid to start small! Small steps can add up to big results. Even cooking just lunches for the week can make a difference.
6 - Invest in some meal prep cooking tools. My current favorites are my Instant Pot, egg cooker and veggie spiralizer.
You got this! And if you need more healthy snack ideas, make sure to check out my 101 Healthy Snacks Ebook link in bio!
Apparel by @underarmour .
10,53012816 hours ago
Early morning workout?
No worries I got you covered with a food diary example🤗🤗🤗
1. Banana Oat Protein Bites
2. Protein and Blueberry Shake
3. Turkey Bacon wrapped Egg Muffins with Coconut Protein Toast and Raspberries
4. Paprika Chicken with Brussel Sprouts and Sweet Potatoes
5. Strawberries and Nut Butter
6. Beauty of a salad .
El hummus es un alimento súper completo gracias a la proteína de alto valor del garbanzo, sobre todo para los que somos deportistas. Así que incluye los garbanzos en tu alimentación diaria, ya sea a través del hummus o en platos de cuchara.
Este hummus de remolacha es un excelente tentempié y, además, es muy fácil de preparar. Tritura los siguientes ingredientes hasta conseguir una pasta homogénea: un bote de garbanzos previamente escurrido, una remolacha cocida, una cucharada de tahini, un pizca de comino y pimienta, el zumo de medio limón y medio ajo.
Puedes servir acompañado de un semillas de sésamo crudo. ✅ Tip: la remolacha es rica en calcio, hierro, magnesio, fósforo, potasio, sodio, zinc cobre.
When you find something you enjoy that is good for you it’s easy to keep doing it! There are so many programs in my catalog that I can choose from daily. I mean really there are so many workouts that I could do something different every day for more than 2 years and not repeat a workout! I have done so many of them from start to finish over the past 5 years and like a lot of them. I have enjoyed always having something new so I don’t get bored. However, when I am between programs and waiting for the new one to start, which it does on Monday, I tend to gravitate back to Core De Force. I knew from the first time I did this program that it is my soulmate workout. That’s why I also got certified to teach it live. Today I did one of the first workouts in the program and still love it just as much if not even more than I did the first time I ever went through it.
Are you looking for a workout that you feel this way about? We have so many to choose from I know that we can find you one that you love! That way you’ll stick with it! Oh and bonus, it would come with a nutrition plan that will help you get your best results! 💵💵And another bonus, anyone ordering a challenge pack through me before the end of April will be put into a drawing for a $20 Amazon Gift Card! 💳Message me for details!
‘Don’t limit your challenges, challenge your limits’ 💥
This morning when i was driving in i wasn’t feeling 100%, and i started to think of my many reasons why i could excuse to turn around before i drink my pre-workout. Then i chugged it, and then walked in... and it all changed. 🙌🏻
This small road block God already had it mapped out, prepping me to have a bigger comeback. This has been my lifestyle for almost 3 years, and a small surgery ain’t going to stand in the way of me hitting my goals. .
Today, before you make excuses why you SHOULD NOT do it, think of all the reasons why you SHOULD. I promise, it’ll always out weigh the bad 🔥
Have all these public holidays and Easter feasting got your diet out of whack?
Need a little help getting back on track, our Dietitian is here to assist.
No judgment, no crazy methods, just sensible advice.
image credit: by @louisawest_photography
🌞 Ja es nota el bon temps i la temporada de piscina s’acosta!
1113 minutes ago
Woke up this morning extra #grateful for all of the blessings in my life. My #tribe is my strength. Life changes, life throws some crazy curveballs (some more exciting than others), but life also makes you love bigger, laugh louder and live better. Be good to each other...you never know what someone is going through. Everyone has a story ❤️
024 minutes ago
Iron is an essential nutrient that is responsible for immune function, brain function and especially for oxygen transport. ⠀ ⠀
It is also needed for hormone production and for the regeneration of the basic substance of the organism like the collagenous and elastic fibers, the connective tissue, bones, hair, nails and skin. ⠀ ⠀ ⠀
⠀ ⠀ ⠀
In a plant based diet Iron is 100% non-heme iron. The uptake is regulated as a function of the iron storage and can be regulated by inhibiting or increasing substances in its bioavailability. ⠀ ⠀ ⠀
⠀ ⠀ ⠀
Increasing factors: ⠀ ⠀
• Vitamin C ! ⠀ ⠀
• organic acids ⠀ ⠀
• beta carotene ⠀ ⠀
• sulphurous substances ⠀ ⠀
• to soak / to germinate ⠀ ⠀
• to ferment / to heat ⠀ ⠀
⠀ ⠀ ⠀
Inhibiting factors • Phytic acid ⠀ ⠀
• Polyphenols ⠀ ⠀
• oxalic Acid ⠀ ⠀
• Zinc & Calcium (high doses) ⠀ ⠀
• obesity ⠀ ⠀
• some medicine ⠀ ⠀
• alcoholism ⠀ ⠀
• black tea, coffee, cacao (wait 1 hour) ⠀ ⠀ ⠀
Ferrous foods: ⠀ ⠀
✨ pumpkin seeds, hemp seeds, flaxseed
✨ oats!, millet, amaranth ⠀ ⠀
✨ legumes (especially soya beans) ⠀
✨ kale, rucola (also spinach) ⠀ ⠀
✨ basil, parsley ⠀ ⠀
⠀ ⠀ ⠀
Causes for a lack of iron: ⠀ ⠀
⚡️chronic bleeding (period or intestinal bleeding) ⠀ ⠀ ⠀ ⠀—> 80% ⠀ ⠀
⚡️demolished iron intake due to lack of ⠀ stomach acid, ⠀ ⠀taking antibiotics or anti-rheumatic or increased ⠀ ⠀ ⠀ ⠀ ⠀calcium intake ⠀ ⠀
⚡️ increased demand for iron during pregnancy, ⠀ ⠀ ⠀ ⠀ ⠀ ⠀increased muscle growth or after operations ⠀ ⠀
⚡️ reduced iron intake ⠀ ⠀ ⠀
Symptoms: ⠀ ⠀
🍂 plane skin and mucous membranes ⠀
🍂 exhaustion ⠀ ⠀
🍂 concentration disturbance ⠀ ⠀
🍂 depressive mood ⠀ ⠀
🍂 insomnia ⠀ ⠀
🍂 dizziness and headaches ⠀ ⠀
🍂 restless legs ⠀ ⠀
🍂 hair loss, brittle nails, muzzle angle rhagades ⠀
⠀ ⠀ ⠀
Vegans are no more likely to suffer from iron deficiency than mixed dieters.
If the diet is well prepared a vegan diet will contain sufficient amounts of iron for every phase of life even without supplements. ⠀ ⠀ ⠀
Im addition the intake of heme iron, which is present in meat should be reduced because it is related to type 2 diabetes, heart disease and some cancerts.
519 minutes ago
We love fruits! Do you eat your 5 a day?
10110 minutes ago
If you're reading this and have had back pain for long enough you've likely tried everything you know how to do, and everything conventional wisdom tells you to do.
You may have seen doctors that told you there's no options but rest or surgery, and you may have elected to accept your new reality and do nothing instead.
But that may not be the case. You might be a few weeks or a few months away from getting out of bed with ease. You may be a few correct exercises and stronger muscles away from having your vitality back. You might be a few weeks or months away from not taking medications anymore.
Often the issue with lower backs isn't some major spinal issue, it's simply that your lower back senses it's unstable, and in an effort to keep you safe, you body creates pain signals, and prevents you from moving too aggressively (well). If you're exhausted, tired of trying things that don't work and want some help, I'd love to talk.
I've helped at least 20 of my clients that have tried "everything" get back to the things they love post back injury, and I'd love to be able to meet you, help if I can, or steer you to the right people to make a difference for you.
DM me and let's talk!
Oh, spring 😍...sunlight until nearly 8pm, warm afternoons , and alfresco dining in the evenings. Thank you ☀️🙏🏻 This plate is my grilled eggplant rollatini - minus the traditional Italian-style four, breading, and cheese. Because ain’t nobody got time for that. 🕺Okay, I just wanted a reason to say that 🤷🏼♀️😅 Seriously tho, I love re creating meals that are already incredible and making them MORE incredible - because they’re nutrient dense and help to keep you feeling amazing☝🏻😁 This is 💯 vegan with my herb cashew cheese with sautéed spinach added (I KNOW- I told you I’m obsessed😅) but you can use the traditional ricotta cheese if you fancy.👌🏻 Do you. x
2035 hours ago
Work while they sleep 💪🏻‼️💤
Train hard while they party harder 🏋🏻♀️‼️🎉
Eat healthy while they call it boring 👌🏻😋
All these things make part of your self love
6645429 November, 2017
Wake up early. Drink coffee. Work hard. Be ambitious. Keep your priorities straight, your mind right and your head up. Do well, live well & dress really well. Do what you love, love what you do. It's time to start living‼️ Just a quick reminder to enjoy every beautiful moment ☝🏼 let everything what just have a tint of negativity behind you and surround yourself with positive people & positive minds 💭📚
5756827 November, 2017
We're so focused on making the next steps the next meetings struggling about future but hold on a second did you just appreciate that you can enjoy now that beautiful moment ? It's difficult sometimes to be positive and appreciate everything because we're all human beings we all have our problems some less others more but being happy is more than just a quotation read by social media YOU have to feel it to LIVE it. Yes just live. Isn't it that simple?
Stay tuned for the coming projects 😍👏🏻💥🎥
5104022 November, 2017
When your goals are more important than going to the party welcome to the 1% club. Not everyone will support you not everyone will love you or even appreciate the things you're doing. But you know what ? That's okay ! Because you have to show one person exactly one person what you can do and this person stands in front of you in the mirror. If this person appreciates it that you doing everything right ❤️
3643918 November, 2017
Heey you lovely people stay tuned for my new commercial campaign "let your old self go & grow into the person YOU wanna be!" Get Powerlined 💥
3783415 November, 2017
There is no elevator to success you have to take the stairs. Believe in who you want to become. The world is the stage and you're the actor. Make a great movie 🎥