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i-have-a-goal · 1 year ago

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I had said a few days ago I would be posting my tips on how I lose weight the fastest & how i got it done being in sports that enabled this ♡ so here I go:

Btw- just need to say this quickly- I don't condone this and get help if you are able to ♡ much luv

Okay with that here it is teehee:

☆ Okay so When I was in wrestling, we had to make sure we made weight- no if . If you were 6 lbs over then you had to find a way to lose 6lbs by Saturday. When I was put in this situation, some of the girls would 🤮 of course, but I wasn't a fan of the taste so I def took alternative routes such as

1. Calorie Deficit= DUH. Obv. Duh. For safety reasons I'm going to say 1,400 max (which isn't much In real life lol) but I would eat around 800-1,200 max for this. I wouldn't really say I watch what I eat, but I'm also not just downing pure doritos and mountain due. I'll have chips but I'll also eat fruits.

2. Working out/ cardio= I know.. it's a bummer isn't it? But I'm being 1000% honest with you, calorie deficit combined with hot cardio is the key to losing weight quickly. This is what we all did to make sure we were at the correct weight within 7 days. And it's not walk around the block or sit on the floor and do donkey kicks either... it doesn't have to be extremely intense, but you do want to make sure you're sweating the whole time. ☆ bonus points for putting on 2-3 jackets and pajama pants or hot sweats when u workout!! It does a lot of the job for you. For me, my go to would be using the treadmill (I don't even run girl I have it on level 3 and do this for 30 mins while listening to music and day dreaming about my cute skinny future self- and I still sweat like crazy) I also do the same thing on a indoor bike. Like I said, it doesn't have to be sprints or anything crazy , just something that keeps you moving enough to be hot = sweat. Think of jumping Jacks, planks, butterfly kicks, ladder climbs, etc. Also if you have a jacket with a Hoodie, def tie the hoodie secured so u can sweat more! It works I promise.

3. if you have the time, try to workout whatever you just ate sooner than later. For example, ate an apple? That's 95 cals, nothing a 25 minute walk can't burn off 👍🏻

4. DRINK YOUR WATER. I know everyone says it BUT there's a reason they do okay. Water keeps your lips hydrated and soft. Water will keep your body hydrated, water will help keep you full (to an extent if im going to be honest) if you feel hungry after drinking water, try sucking or chewing on ice- water's cousin ♡ they go hand in hand. Also- I add chia seeds to my water for the fiber and mint leaves with lemon and Cucumber in another ( I have different cups) the mint drink helps with bad breath (from not eating) AND speeds your metabolism = lose weight faster. I also drink green tea for the same benefits + 0 calories so yay ♡

5. FOOD EXAMPLES. Chances are, If you're too focused on how hungry you are and how much it sucks that you can't have fatty foods- you'll break. You won't succeed. So let's make it as beautiful as we can. By that I mean the dishes you make. Some popular dishes we would do within the sport was 6-8 leafs of big crunchy Romaine lettuce with lemon and salt over them. That's around 10-15 calories. Another one was thin slices of tomatoes with salt. Get creative and add seasoning if needed ✨�� if you like spicy food then you're in luck cause adding spice to anything fills u up quicker:-) a good spicy choice I do is steamed garbanzo beans with tapatio. Another good (non spicy) option is steamed artichoke with light Mayo! Get fancy here guys yall can steam so many vegetables and have so many nice looking meals 😊

6. STAY CONSISTENT = I know it's easier said than done, but when you're about to grab that pizza, understand that you're conscious enough to make the decision to not eat it. If your body is fighting with your brain, then you have to trick one of them. Yes, be delulu. Tell yourself it isn't good. Tell yourself the pizza is just another thick slab of grease with artificial cheese over it. Think of how you'll feel once you eat it. Think of the grease lard and calories you're shoving down your throat. Convince yourself it's disgusting. Eventually, you will find it disgusting. And this can work the opposite way as well ✨️ glorify thin slices of fruit. The satisfying way it feels to eat low calorie naturally sweetened fruits from earth. Same with veggies and water and anything 0 calories.

If I have any other advice ( which I'm sure I do I can't just think at the moment!! Smh) then I'll be posting them on this account so follow me for more content but if there's 1 thing to take from all this, it's this:

Self-discipline & self-control

So many of us don't get to our goal weights because of these 2 right here. Find the self control to not eat the food your family brought home. Find the self discipline to carry on your good habits of eating minimal & healthy and gradually make your way to the end goal ✨️

I believe in you all! We got this, one day at a time 💕

#ed not ed sheeran #ed di3t #b0dii chexx #th1nsp1ration #th1n$po #ana0rex1a #@n0r3xia #@na rules #th!nspo #anablr #ed not sheeren #tw ed diet #thinspøo #th1gh g@p #th!n$p0 #ed not sherran

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mannequin-girl · 4 years ago

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my top, effortless weightloss tips:

Craving carbs? Eat a rice cake. Feeling like eating a sandwitch? Put your toppings on a rice cake. Afraid of bread? Go for a rice cake! Honestly it's such a good and low cal replacement, saves cals plus is filling

Switch EVERY drink for water/unsweetened tea (especially green obv)/plain black coffee - while water is great during the day, warm drinks will make ur belly feel real good espacially in the evenings or after meals :) ALSO when craving a sweet drink - 0 CAL DIET SOFT DRINKS come to rescue, just dont over-do them!

Listen to ur body!!! im not, and never will be, supportive of starving/fasting, as i strongly believe in healthy nutrition. its v important to know your needs and to recognize when you're ACTUALLY hungry and when you just feel like chewing on something. Eat while hungry!!! Otherwise sip on water/distract yourself with some work or hobby or self-care

Add some activity - either it's light muscle-building exercise, relaxing yoga practice or just a walk around ur neighborhood, move those muscles!!! More muscles = more calories burned while resting! PROTIP: rope-skipping burns plenty of cals in like 10mins :)

If you like sweets (like me), DO NOT restrict fully, for example switch your 200kcal lunch for a 200kcal sweet treat - just make sure it's gonna keep you feeling full for at least an hour or two!!! ALSO try fruit, melon tastes great and is low cal!

Your calorie intake is THE. MOST. IMPORTANT. THING. It doesnt really matter WHAT you eat, but HOW MANY calories it has. Ofc its always better to eat those healthy, unprocessed foods, rich in protein and vitamins BUT when you feel like eating something 'less clean' the only thing you need to worry about is whether it fits your calorie limit - remember to stay in a calorie deficit

If you like yoghurt, replace it with Skyr (icelandic yoghurt)- yummy, high in protein, comes in different flavors, lower in both calories and fat compared to regular yoghurt

Watch out for granola, PB, oats, banana, NUTS - they are all healthy and v good for ur body BUT they are also pretty high in calories and even small amounts (like literally 2g or so) make a HUGE difference in calories!!!!

Start your day with oats. OKAY, im in love with oatmeal, cause i love my brekkie filling AND i hate it dry. I make sure my oatmeal is under 300kcal - so that i can put some cool stuff in it, but dont waste too much cals of my daily limit (1000cal). 20g of oats + 2g of chia seeds + abovementioned Skyr OR 15g of peanut butter usually keep me full for at least 3hours. I always add some low cal fruit to that e.g. peaches, berries, melon OR banana if it fits the calorie limit. ITS NOT ONLY FILLING THANKS TO THE PROTEIN BUT ALSO MAKES YOUR BOWELS WORK THANKS TO THE FIBER!!! and im crazy about regular pooping, cause its honestly so, SO important to get rid of that digested stuff regularly!!!!

Go and sleep like a baby!!!! it helps you burn more fat and less muscle during the night (scientifically proven)!! Go to bed as early as you can and get those sweet 8h of beauty sleep, babe!!! your body will LOVE IT!

these are some of the things you can do for yourself that will not only help you lose some weight but will make you feel better :) so far helped me gradually go from 53kg down to 50kg in about 8 weeks. while it may not be a lot of weight lost, i see real changes in the way i perceive myself, i feel way lighter and cleaner, thanks to those tips.

OFC IM NOT A DIETITIAN, its just a bunch of little things that worked for me. Please remember that every body is different BUT nothing is better for your organism than common sense in everything u do, loves :)

#weightloss tips #weightloss #thinspo #orthorexia #dieting tips #protip #health #healthy eating #low cal

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merlions · 7 years ago

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I keep trying to find high protein high calorie gluten free meal ideas because I am having so much trouble eating enough for farm work just due to no ideas and no energy and the internet keeps giving me like "if you eat 6 carrots a day and nothing else u can lose weight !! only 12 calories a week in this meal plan ! make sure u use organic activated chia seeds that are $1600/oz !!!!" like as someone w celiac who needs to consume 6000 calories of mostly meat a day i just want to eat literally anything that's not just only infinite tacos forever cynthia ok why is this not a thing there are resources for jesus christ

#ed -/#disordered eating -/#food mention -/#ask me to tag

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nourishmebymonishaashokan · 6 years ago

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What is more effective: Diet or Exercise?

Before I answer that, think about your meals that you had yesterday. Were they healthy enough to skip your workout today?

Before gulping down that extra glass of wine that your friend insisted you to have in a party, do you ever pause and say NO and instead think about a 4 km run in the morning?

There are unlimited ways in which society influences human food and fitness behaviour. We get influenced by what we hear instead of combing through options that are best for us.

Don't we usually design our weight loss journey depending on what our friends are following?

Based on what we hear that worked for someone else?

If a particular diet worked for him then it should work for me, if functional training did magic to his body, it should sculpt my body too. Really? If it was so smooth then we all could use each other's ways of dealing with life problems and in one snap get what we want. But fortunately we have a gazillion ways to handle everything in life.

Health seems to be in vogue these days as everyone talks about it and works out in the gym to get a noticeable body and a sense of pride. But how many of us believe in working out for a simple reason that it feels good, makes you happy and keeps you calm and fit?

Being a nutritionist and a health consultant I often get clients with targets like weight loss for an upcoming party/wedding or vacation pictures.

These targets can be pressurising and the weight loss experience, even with best results, is more like a pain instead of gain. Is it really worth it?

Ask yourself, Are you really eating right ?

How do you know that ?

How do you know how much calories to reduce every time to maintain a consistent weight loss progress?

You workout everyday. But is your workout aligned with your fitness goals?

With the help of TV, Internet, magazines we have become jack of all trades, but refuse to hire a master yet. We can splurge on unhealthy lunches and dinners but we think twice before committing to a wellness program for our health. We brush our teeth everyday, take bath, change clothes as it is personal hygiene. But are we doing our exercises so diligently? No right? Because till today health is just external and not personal yet.

Every week there is a new diet craze taking everyone by storm. We can be influenced by all the fads but we cannot manipulate our body into believing the same. So the body responds to what is nourishing. A good health is a result of daily physical activity and a well balanced nutrition dense diet. The amount of energy you need to intake in your diet depends upon what your goal is. But remember, there are no shortcuts to long lasting results.

The best thing to do is focus on increasing your body metabolism instead of going obsessive standing on that weighing machine after every sip that you intake.

How to Rev up your metabolism

1) Drink water and lose weight

Yeah! Well if it sounds too simple then may be it is. Water is the most important and usually forgotten nutrient from our life. Yes hydration of body plays a huge role in reviving up metabolism by water induced thermogenic effect.

Be workout friendly

Don't worry u don't have to spend an extra hour in the gym for that.

Do not overtrain but be prepared to push yourself a little more than yesterday. Kick up your cardio routine and put some muscle behind it with strength training. High intensity interval training has proved to be extremely effective in burning body fat.

The number of calories burned are increased when you transit from resting to exercise phase.

But you know what the good news is?

Your body continues to burn calories even post your exercise, to replenish the oxygen stores in the muscles while you are recovering.

3) Eat...now eat....then eat....go on ....and finally... eat....

Yes just like how interval workout boosts your metabolism even post working out, interval eating in the right quantity and right food can amplify your metabolism leading to faster burning of calories, as eating is like an internal workout for your body. Eating a balanced meal followed by a healthy snack every two hours ensures that it constantly leaves your body working in order to digest the food. But it also means that you don't overload calories consumed in the process, because at the end of the the day you cannot trick your body into burning more or less calories by just manipulating meal frequency.

Super foods to skyrocket your metabolism

Proteins- our body burns more calories to digest protein hence pushing the body to work a lot more. Foods like nuts, fish, lean meats, eggs, dairy products and lentils are rich in proteins .

Green vegetable like beans broccoli, carrot not only raise your metabolism but also rich in vitamins and minerals act as antioxidants in the body.

Also some functional foods help a great deal in amping body metabolism. Such foods are nutritionally dense and are required in trace quantity like almonds, walnuts, flaxseeds, cinnamon, hot pepper, chia seeds.

A lot of people incorporate healthy habits in their daily life but miss consistency. And then they are bound to be confused about Diet or workout?

This has been an ongoing confusion for many of us. Should we go to a nutritionist or join a gym??

So let me tell you, "you can't out-exercise a bad diet"

Many people think if they work out in the gym everyday, they can go home and reward themselves with whatever they want to eat or calories don't count on the weekend. It certainly doesn't work like that. If today you decide to grab a burger and think that you will go to the gym in the evening for your regular workout to compensate, then stop right there! Put that burger down my friend, because you would need to workout at least 90 minutes at good intensity just to create a small deficit of calorie and lot of which also depends on your metabolism.

In order to lose weight you should burn more calories than you consume which makes it important to consume good nutrition dense food along with daily exercise.

Just like a car needs timely fuelling, your body needs good nutrients at regular intervals. Having said that, an unused car for long, can lead to a dead battery, and so can your body, which makes it imperative to use your body physically to its greatest potential.

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networkingdefinition · 5 years ago

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Can You Really Go Gluten Free?

Official Website: Can You Really Go Gluten Free?

Gluten is the healthy protein found in flour, wheat, rye, starches as well as sauces, but it’s a significant nutritional issue for millions of people around the globe. Whether you have gastric illness, digestive system troubles or joint discomfort, a gluten-free diet might be what you need to live a much healthier life. A health care specialist can help you identify a gluten level of sensitivity before you cut it out from your diet totally. – Reasons-to-Go-Gluten(-) Free-. – Gluten-free is a way of life, not a weight-loss diet plan. – It aids those dealing with celiac illness, an auto-immune illness that makes the body incapable to procedure and absorb fat properly. – Gluten-free is an excellent nutritional selection for Down’s syndrome, irritable bowel syndrome, wheat allergies, Parkinson’s disease, Alzheimer’s, anemia, and also both type 1 as well as type 2 diabetes. – If you deal with chronic fatigue, constipation, excruciating bowel movements, gas, joint discomfort, oral issues (e.g., removed enamel) or have a background of losing the unborn babies, those are signs a gluten-free diet regimen might be better for you. – Gluten-free eating can aid particular individuals with restore wellness, improve mental quality and enjoy a pain-free body. – Removing gluten completely from your diet can enable you to lose 10 lbs. Since you’ll be reducing out most guilty enjoyment foods, in a month. – It’ll decrease the amount of effort and also stress on your digestive system. – You may see better skin, a leaner figure and also stronger protection against disease. – Where-Gluten-is-Found-. – Wheat, rye, barley and also some oats. – Refined foods of all kinds (unless it’s gluten-free) including chips, biscuits, sandwiches, cookies, meat items, fish, ice cream and breads. – Anything that contains additives or preservatives. – Pasta, alcohol, candy, French french fries, beer, pie, cakes, soup, salad dressings (unless significant gluten-free) vegetable sauce, as well as lunch meats. – ANY foods that include the declaration “may include wheat”. – How-to-Easily-Go-Gluten(-) Free-. – Health food stores currently have many gluten-free brands! You can still take pleasure in pizza, bread, delicatessens meat as well as cookies. – Trade out any cereal having malt or bran for corn-based selections. – Swap normal pasta for rice noodles. – Come to be a specialist at checking out labels. Seek anything that asserts to have wheat or wheat items, malt, rye, and so on – Lots of crackers won’t be gluten-free, yet the good news is snacks is. – Strategy in advance to prepare gluten-free recipes at home, and bring them along to help lunch. – Gluten(-) Free-Foods-That-Taste-Great-. – Eat potatoes, rice, eggs, chickpeas, beans, fresh vegetables and fruit, unprocessed meats (consisting of seafood), cheese, dried out fruit, olive oil and also nuts. – Easily utilize jam, jelly, as well as honey for something wonderful to eat. – Drink tea or fresh-squeezed orange juice. – Enjoy water with cucumber, watermelon or apple pieces. – Milk products are permitted– simply restrict your usage to one 8-ounce glass a day. – Rather than grains, go with soy, cornmeal, flaxseed, chia seeds, quinoa, arrowroot, teff, tapioca and also buckwheat. – Rather than breaded as well as fried meats, layer them with coconut oil as well as seasoning before cooking or grilling. – The-Bottom-Line- … A gluten-free diet regimen can treat your stomach and also digestion issues, and also solve your skin disorders (also when it’s hereditary!). Think about gluten-free not as a diet, however a way of living, as well as it will come to be a manageable and terrific way to live your life. Talk to your physician or nutritional expert to see if gluten-free is the very best dish prepare for you.

Whether you have gastric disease, digestive system issues or joint pain, a gluten-free diet regimen may be what you require to live a healthier life. A health and wellness care professional can aid you identify a gluten level of sensitivity prior to you cut it out from your diet regimen completely. – The-Bottom-Line- … A gluten-free diet can cure your digestive stomach abdominal problemsIssues not to mention solve your skin disorders Conditionseven when it’s hereditaryGenetic). Think of gluten-free not as a diet, but a way of living, and also it will become a manageable and also fantastic method to live your life. Talk to your physician or nutritionist to see if gluten-free is the finest dish strategy for you. [clickbank-storefront-bestselling]

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equitiesstocks · 5 years ago

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Can You Really Go Gluten Free?

Official Website: Can You Really Go Gluten Free?

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bradymendez2-blog · 6 years ago

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15 good Ways To Lose Weight Fast

ThermoSeat As a subject of fact, the strongest diets fluctuate by person depending all over your physique is built based for your eating behaviour. If you tend consume fatty foods then you will get accumulated fat. If you eat foods that have low fat and calorie content, want will remain slim. In order to don't eat out at all may will are susceptible to weakness, regarding energy and also a host of other circumstances. How good or bad your physique will be depends regarding how much calories you consume and the amount you melt by regular exercise. Vemma would go to great lengths to take great care of its Brand Partners. They are forced a lot of perks, rewards and recognitions all in relation to your own level of success. exercise tips Today, the contemporary you succeed with your Vemma Business the better the free-bees and perks get. The amount things like from cash bonuses, free vacations to amazing locations, and quite a bit more. They will have a course of study where you can earn a totally free BWM, Mercedes Benz or Mini-Cooper. If you're "glass half full" type and required mind cutting down on calories of it will always be salad, more power a person. But I realize I like to eat a good variety of foods, my partner and i don't to be able to give them up.

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bestketodiet · 7 years ago

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Ragi Roti Recipe For Weight Loss – How To Make Super Weight Loss Ragi Chapati -PCOS/Diabetic recipes

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ragi roti recipe for weight loss, how to make super weight loss fat burning ragi roti or chapati – pcos/pcod/diabetes/diabetic friendly recipes, finger millet flatbread, skinny recipes #weightloss #RagiRoti Ingredients: 1 cup water 1 cup ragi flour/finger millet/nachni 1/2 tsp salt Desi ghee as needed ——— gluten free healthy roti for those with health issues like diabetes, pcos/pcod Those with thyroid issues should limit to 3 times a week or can have it with equal quantity of other grains. Millets are gluten free, but it does contain goitrogens. Eat millets in moderation. Eat a variety of food grains like rice, whole wheat, barley, quinoa, millets, oatmeal etc rather than stick to one particular grain.

Sweet Potato Weight Loss Roti Recipe: https://www.youtube.com/watch?v=EQcDSiOjJ64 Moringa Weight Loss Roti : https://www.youtube.com/watch?v=u-8BoU7v46c How To Make Desi Ghee At Home: https://www.youtube.com/watch?v=tCmayUERsM8 Turmeric Tea: https://www.youtube.com/watch?v=prl8f14ppzs

How To Get Flat Belly In 5 Days: https://youtu.be/cu-q6S27AHg

Moringa leaves juice: https://www.youtube.com/watch?v=ra8kT2ugHbA How to lose 10 kgs: https://www.youtube.com/watch?v=lyg6XfP5r0M

How To Lose Weight Fast – 5 KG: https://www.youtube.com/watch?v=2EHpTEIsqbU

Fast Diet Weightloss Smoothie: https://www.youtube.com/watch?v=siGsvo6tzNw

Mango Lassi Overnight Oats: https://www.youtube.com/watch?v=q0FBN9uQ9e4

Thanks for watching and don’t forget to LIKE, SHARE & COMMENT!!

XoXo Nisa

DISCLAIMER: Do not have this drink if you are allergic to any of the ingredients or have any kidney disease or on a blood thinning medication.

Pregnant and lactating women should consult their health practitioner before trying out natural home remedies or any remedies in this channel. Those with celiac disease should avoid gluten (wheat, barley, oats, rye etc along with processed foods like cakes, biscuits, cookies etc made with the mentioned grains). This video is only intended for an informational purpose.Readers are subjected to use this information on their own risk.This channel doesn’t take any responsibility for any harm, side-effects, illness or any health or skin care problems caused due to the use of our content or anything related to this..

The content is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are “generally informational” and not specifically applicable to any individual’s medical problems, concerns and/or needs. All the content published on this channel is our own creative work and is protected under copyright law. ©Nisa Homey ALL RIGHTS RESERVED

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sportsandfitnessinfo · 8 years ago

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New Post has been published on http://fitnessandhealthpros.com/fitness/7-breakfast-mistakes-youre-making-how-to-fix-them/

7 Breakfast Mistakes You’re Making & How To Fix Them

Food: Nutrition

By: Alexa Erickson // April 4, 2017

Breakfast is considered the most important meal of the day, but do you put breakfast on a pedestal? Given the fast-paced world we live in, it’s easy to surpass for extra sleep, causing you to fly out the door for your busy morning ahead with a processed granola bar in hand. Perhaps you’re trying to slim down, and don’t have that big an affection toward the meal anyway, so you skip it to save calories for lunch or dinner instead. It’s easy to let breakfast slip by the wayside in lieu of your long list of priorities, or your big lunch or dinner plans that you know will fill you up plenty, but if you care about your health and your waistline, you can bet breakfast is a must. No matter if you’re short on time or counting calories, we have plenty of breakfast ideas to fit your needs.

Mistake #1: Skipping breakfast altogether (or not eating enough)

This is perhaps the biggest breakfast mistake of them all. Why? Because an overwhelming amount of research suggests it’s the one meal in your entire day not to be skipped. Opting out of breakfast because you don’t care for it, you’re not hungry, you’re short on time, or you’re trying to lose weight only contributes to weight gain, diabetes, a dip in cognitive function and heart disease. Yikes!

Instead: If breakfast isn’t your thing, ease into the habit with small portions of nutrient-dense foods that are easy to digest, like a protein shake with fruit or a hard-boiled egg with a piece of fruit on the side. Have a busy morning? Try waking up just 15 minutes earlier to allow enough time to whip up something you can eat on the go, or make something the night before to enjoy at the kitchen table before you head to work, like this Peanut Butter & Honey Chia Overnight Oat recipe.

Related: 15 High Protein Breakfasts Under 300 Calories

Mistake #2: Not drinking water in the morning

Coffee is usually the first thing on a person’s mind in the morning. Knowing the caffeine will jolt you awake can be all it takes to get you out of bed and into the kitchen. One cup might turn into two, and then next thing you know it’s lunchtime and you haven’t had a sip of water.

Instead: Try drinking at least 16 ounces of water (lemon water is even better!) first thing in the morning on an empty stomach to fire up your metabolism, flush out toxins, give you brain fuel, and even help you to consume less food. And if for no other reason, just take into consideration getting a kick start on your hydration for the day.

Mistake #3: Eating flavored yogurt & store-bought granola

Grocery store packaging can be incredibly deceiving. The colors, the print, the standout words like “all natural, “high in fiber,” or “made with real fruit,” are often marketing ploys to get you to buy a product that is filled with immense amounts of added sugar.

Instead: Make sure you read the ingredients carefully. Also opt for plain yogurt instead of flavored, sugar-sweetened yogurt, and unsweetened granola over sweetened with honey, or white or brown sugar. If yogurt and granola together is your morning go-to, try this healthy homemade version that requires little time but promises lots of deliciousness and nutrients without the added sugar or unnecessary calories.

Mistake #4: Not getting protein

One of the reasons breakfast is so important is because, after fasting for eight or so hours, the body is low on energy, protein, vitamins and minerals. Your body needs protein for developing and maintaining lean muscle. And though Americans generally get plenty of protein, the majority is consumed at dinner — when we’re likely using our muscles less. Jumpstarting your day with protein will ensure your body has the energy it needs to power through the day. Protein also keeps you full longer, so you can focus on your tasks rather than reaching for mid-morning snacks.

Instead: Incorporating eggs, yogurt, cheese and lean meats in your morning meal are great ways to get your protein in. This Breakfast Quinoa recipe is another great option, especially if you want an upgrade to your typical oatmeal bowl.

Mistake #5: Eating a bowl of cereal

Whether you don’t feel like dirtying a bunch of dishes to whip up an omelette or you don’t have a ton of time and want to scarf something back quick, cereal isn’t always the way to go. Breakfast cereals are some of the most commonly consumed processed foods that are high in added sugars and refined carbs. Offering little to no nutritional value, they may satisfy you for the moment, but leave you with a sugar crash and grumbling belly not too long after.

Instead: If something crunchy floating in milk is what you crave, make your own! This way you can control all the ingredients, adding in nuts, fruits, spices, seeds, and more. Try this Superfood Coconut Oil Granola with Chia Flax recipe, and eat with almond or coconut milk to make it your healthiest (and most delicious) cereal yet!

Mistake #6: Treating breakfast like dessert with donuts or cinnamon rolls

There’s a common misconception that the less you eat in the morning, the less you need to be concerned about what you’re putting in your body. But that’s simply not true. A bowl of oatmeal will benefit the body in ways a dessert-like indulgence just can’t. So next time you think just grabbing a coffee and a pastry is the way to go, think again! Consuming nothing but empty calories is a bad way to start your day.

Instead: If you like it simple and sweet in the morning, try making a smoothie with cacao powder, banana, strawberries and yogurt. The sweetness is delightful, while the ingredients are nutritious.

Mistake #7: Drinking cups of juice

You may think gulping down a glass of orange juice is a surefire way to give yourself a morning boost of nutrition, but the store-bought varieties, with their added sugars, are anything but. In fact, health experts argue a healthy serving of orange juice is equal to the amount you can squeeze out of one orange.

Instead: You’re better off gulping down a glass of water instead, and actually eating an orange that’s full of vitamins and minerals.

Originally at :Get Healthy U | Chris Freytag Written By : Alexa Erickson

#Breakfast, #Making, #Mistakes, #Them, #You’Re #Fitness

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Transitions, Supplements & Traveling in a Raw Food Lifestyle

This interview is an excerpt from Kevin Gianni’s Renegade Roundtable, which can be found at http://www.RenegadeRoundtable.com. In this excerpt, Matt Monarch shares on transitions, supplements and traveling in a raw food lifestyle.

Renegade Water Secrets with Matt Monarch, a raw vegan and author of Raw Success.

Kevin: Yeah. Let us go to the question from the woman who was on the call in the beginning she was saying that she did 100 percent raw. Life got in the way and someone told her that it would be twice as hard to get back. And now she can’t get back to the raw food lifestyle that she was living before. What advice do you have for her?

Matt: Okay, I would want to ask why she can’t come back. I believe that colon hydrotherapy can really help people with this aspect because it helps with the cravings, it takes it away. People go on a raw food diet and they’re just inundated with waste. They just don’t get what is happening. And when you do colon hydrotherapy, it just works with the raw food diet. Whenever I do a session of colon hydrotherapy, I get transported to this like place of spiritual bliss, which is absolutely crazy.

And I mean when I first went raw I’d have a runny nose, I got zits all over my face, I would be running back and forth to the bathroom. If I had to live my life that way, I wouldn’t have done it. But what would happen is, I would do the colon hydrotherapy, be transported to this bliss that I was talking about, and then as time would go by, when I first started, probably after 7 to 10 to 14 days, I would get that runny nose again, I would be running back and forth to the bathroom and then I would do the colon hydrotherapy again and I was transported back. And it was just, it’s amazing. It’s a whole entire transformation that you go through. And it’s that feeling that is the number one reason why I stay raw today. It’s euphoric, it’s amazing.

Kevin: Deborah asks, “Now that you are eating raw, 100 percent raw from the past 7 or 8 years, do you think that your diet is completely adequate or are there supplements that you find absolutely necessary?”

Matt: If you’re drinking a variety of vegetable juices a couple times a day, you could pretty much get everything you need, except for there’s certain minerals that aren’t available in the vegetable kingdom. And what I like to do is in my water, I’ll put a couple of drops of ocean water, ocean water from Ocean Grown’s Ocean Solution and that is pretty good stuff. Also there is this new product that is absolutely the best, it is called “Quinton” q-u-i-n-t-o-n. It’s the first time that I’ve ever talked about it. It’s a mineral supplement in these glass vials. It’s in this sea-water lake that’s like a vortex, there’s marine phytoplankton algae on it, on top of it. And it’s very healing. And there’s documented studies and if half of the stuff is true that they’re saying, it’s awesome. And whenever I take it, I can totally notice it. But I feel like it is the best mineral supplement. The only issue is you need, because of the FDA or something, to buy it you need to have a doctor prescribe it or you need to be a doctor. You can even just be a massage therapist. You just need some sort of license to send it in. And yes, it is pretty crazy.

Kevin: Wow! And what is the name of that again?

Matt: “Quinton”, q-u-i-n-t-o-n. If you email me, I could send you the web link because that’s the name of the company too. But they have certain products that are awesome.

Kevin: Okay, cool. I’ll link to it. We’ll get that out there.

Matt: Okay. And then seaweed is awesome for the minerals too, and then alfalfa is really deep-rooted into the ground, so maybe a little bit of alfalfa powder. I also like to take a B12. I know there’s a lot of controversy. Some people say you make it on your own and yes that could be true. However it doesn’t hurt to take. It’s fifteen dollars for a month supply, if you’re even taking it everyday. You don’t need to take it everyday. It’s very inexpensive and it’s not going to hurt you so you might as well just take it.

Kevin: Is there any, specifically with B12, that you like?

Matt: I like the Hallelujah Acres B12.

Kevin: Okay.

Matt: If you read the ingredients, it says fructose. It’s in such miniscule, miniscule quantities that it seriously, it’s not even there. I mean, Fred’s the most sensitive person on the planet, he could eat the whole entire bottle and he’d be fine. So he’s like giving it to his patients and everything like that. I personally take it.

Kevin: You travel a lot. How you manage when you are traveling? Like what’ the system that you go through? I mean, you get off the plane, where do you go, what do you have in your bag already? I think that’s pretty helpful.

Matt: Yeah, sure, I might have like a bag of mulberries, and maybe some hemp seeds or something and maybe an avocado. You can get an avocado practically anywhere. I’ve been all around the world. But what I do is I’ll just go to any type of store, maybe even Whole Foods, get a lettuce, get an avocado, and maybe buy some cherry tomatoes, and I love the seaweed dulse, so I buy that. And I’ll just scoop out avocado onto the lettuce leaf and then I’ll put maybe some sprouts or some dulse on there. Maybe put some cut- up tomatoes at the bottom, wrap it up and eat it. And that’s a pretty common meal for me on the road.

Yeah, so I just go with it and I usually only eat two meals a day and what I’ll do is I’ll take like, this is a really good recipe. I took a few apples and I run them and then you take these mulberries, they taste like caramel these dried mulberries are amazing. You take like four to six ounces of them and you let them soak in the apple, blended apple sauce. And it like takes up all the apple juice then it becomes really soft. And you just marinade it with cinnamon and tahini, and then this mulberry will become very soft and it tastes that amazing dish.

Kevin: With tahini?

Matt: Yeah, it’s like three to four tablespoons of tahini in there. That’s good for two people.

Kevin: Wow! That’s pretty awesome.

Matt: One time I didn’t have, I only had one apple, so I just threw a couple blueberries in there with apple cinnamon and I added the tahini and I let it sit in the refrigerator. It turned, the mulberries turn into like a bloody consistency with the tahini and everything. And seriously, it was like blueberry muffin. It was absolutely amazing.

Kevin: Really.

Matt: Yeah.

Kevin: Write that one down.

Matt: These are a natural whole food recipe.

Kevin: One person asked, “What are your top three raw foods?” They actually asked for seven, but we really don’t have enough time to go in seven, but what are your top three? Like if you, kind of like dessert island type food, or if you only have these three foods what would they be?

Matt: If I had three foods, it’s probably different than what I’ve been eating lately, but hemp seeds are always great, have all the fat, the omega-fatty acids and stuff like that. Oh, and chia seeds would be good. That goes right through you and it’s high in omega-fatty acids. I would probably choose a green food too, of some sort. If I could choose vegetable juice that would be the ultimate, like a carrot-spinach juice, if I could have unlimited quantities of that, I’m set.

Kevin: I think we can allow that.

Matt: Okay, cool. Carrot-spinach, hemp seeds, there you go.

Kevin: Well let’s wrap it up here. I want to ask, I want to leave it open to you right now to finish off. I want to talk to you and ask you a specific question. For someone who has just listened to this call, what do you think is the most important thing that they can do, no matter where they are, if they’re just beginning or if they’re advanced into this, as advanced as you are, what is the best advice for them to start taking action right now on what they’ve heard today?

Matt: Okay. Permanent, forward, steps. Okay, the most rewarding thing that I witness is when someone improves their diet and then they start to heal massively. And they do it for a good amount of time. The most painful thing for me to witness is when somebody does this and then they go back to what they used to eat. And the reason why it’s so painful is because when you improve your diet for a great amount of time, you evolve. All those foods that you used to eat actually become more damaging to your system now. So people get confused when they go back to their old diet because it doesn’t work the same way anymore. And they get more illnesses. They might go on a raw food diet, lose all this weight, go backwards, and not even as bad as they used to eat, and because their body is so efficient now, they gain even more weight back and they weren’t even eating as bad as they used to be. Or one person, they heal from a degenerative disease by going raw and then they start eating animal protein again. And then they start to, they get their degenerative disease back. And they’re not even eating as bad as they used to eat. So this is why I like to tell people not to go 100 percent raw if you’re not ready to make this commitment.

But the key is just to eliminate certain foods in your diet completely and make permanent steps. When you eliminate certain foods from your diet completely without any exceptions whatsoever, you become younger. You could take it slow, you could eliminate processed starches and refined sugars and that food, and you become younger probably five to six years. And then at some point, your body is going to be like, “Okay, it’s time to take it to the next level.” Or you might only want to do processed starches and that’s it. You will become younger for three years and then you would become so clean to where you could actually take it to the next level. So, the key is just don’t get ahead of yourself and don’t go backwards. Make permanent, forward, steps. That’s the key.

To read the rest of this transcript as well as access The Renegade Roundtable experts just like Matt Monarch please click here! Kevin Gianni is an internationally recognized health advocate, author & film consultant. He has helped thousands of people take control of their own health naturally. For more information visit raw food diets and holistic nutrition.

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