welfredhealth

[welfredhealth]

🌱Tofu curry🌱 Had this curry for dinner last night and it was super yummy. 💛Happy Sunday lovelies. 🌱Recipe:🔸Tofu: Press 1-12oz block extra firm tofu between paper towels to remove excess moisture. Cut into 3/4 inch cubes. Evenly coat tofu cubes in neutral oil and arrow root starch and pinch of salt. Toss and spread in even layer on parchment-lined baking sheet. Bake at 400F until golden (about 25 minutes), tossing halfway. 🔸Curry: Sauté 1 finely diced onion in 2 tbsp heated neutral oil until translucent. Add 1 tsp cumin seeds and sauté another minute. Add 3 minced garlic cloves, 1 inch finely grated ginger, 1 finely diced Serrano pepper and cook another minute. Mix in 1 tbsp Garam Masala, 2 tbsp paprika, 1 tsp coriander, 3/4 tsp salt, 1/2 tsp cayenne, 1/2 tsp turmeric. Cook another 30 seconds until fragrant. Add 6 tbsp tomato paste and cook another couple of minutes. Add 1-14oz can diced tomatoes (drained) and cook another 5 minutes constantly stirring. Add 1 can full-fat coconut milk, 1 tsp coconut sugar and 2 tbsp white wine vinegar. Simmer at least 30 minutes or longer until desired consistency. Mix in baked tofu and add fresh lemon juice and salt to taste. . . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@cookingforpeanuts ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

The point of consuming food is to remain alive. The point of controlling one’s intake of food is to manage physique and overall health. The point of consuming fewer calories is to reduce body fat across one’s composition. But one constant in all of the above should be one’s enjoyment of food. - - When an individual embarks on fat loss, each of the above are important. One must enjoy their energy consumption, be aware of energy intake in relation to their energy output, and consistently ensure that hat they are in a state of sustainable caloric deficit. To ensure progress, one may have to change and adjust their dietary habits. But instead of completely changing one’s diet, adherence may be more likely if one makes small changes over time. For example: consuming the same volume of lower calorie foods/drinks that are essentially the same foods/drinks. - - This graphic shows two groups of foods/drinks. One group contains over double the calorie amount of the other, yet quantity of both remains the same (apart from the freddo). Crucially, the lower calorie versions resemble the same taste/experiment as their high calorie counterparts (or very similar). - - Whilst consumption of lower calorie versions may not be immediately significant, they can be over a period of time. For example, if one swapped daily consumption of 300ml of whole milk for semi skimmed milk for 1 year, they would consume 17520 fewer calories whilst experiencing is minimally compromised. - - One must make an informed choice in the knowledge that lower calorie items may contain less of a particular macronutrient. And in the case of low calorie beverages, awareness that sweeteners are included. - - Losing fat is not straightforward. It requires a change of habits. But if an individual recognizes opportunities to make small changes which reap big long term rewards, it’s seems short sighted not to take them. 🔥 - - 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@thefitnesschef_ ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Good morning sunshine’s! Starting off the day with a pasture raised soft boiled egg and chicken apple sliders, halloumi, whole grain avocado toast, mandarin and apple chunks. One thing I was always warned about when moving to Florida was the hurricanes which I am glad to say did not come our way this time but praying for those who’s paths are being affected by hurricane Michael 🙏🏻🙏🏻. I hope you have a great day! . . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@zestmylemon ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Double Tap for Jarod🙏 . . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@wellsy351 ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Hello I hope you’ve been having a good day. I made this same exact salad a while back and it was so delicious and nourishing I had to make it again! Arugula with wild albacore tuna with chickpea rotini pasta, cherry tomatoes, kalamata olives, shredded Parmesan cheese, lemon juice, extra virgin olive oil and lots of black pepper. Protein packed and filled with flavor! . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@zestmylemon ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Breakfast Tostada with mashed avocado, sautéed kale and mushrooms, a fried pasture-raised egg, lemon yogurt sauce, radish sprouts, Everything But The Bagel Seasoning, and Crushed Red Pepper. . I used a almond flour tortilla, and to make the yogurt sauce, I just mixed together Greek yogurt, lemon, and olive oil. . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@kalememaybe ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Waffle two ways! Sweet or Savoury? Which one would you pick? . ✌🏻Two new recipes for both of you who love sweets and who love savoury!💕 . 🍓SWEET Protein Waffle: *1 scoop protein powder (I use 1st Phorm ice cream sandwich flavor-let me know if you want a link) *1 egg or egg white *1/2 banana (it shouldn’t be too ripe) *1 full tbsp coconut flour •Approximate macros: 321 calories, 32 g protein, 28 g carbs, 9 g fat. —— 🍳SAVOURY Potato Waffle: *1 medium/small potato (boiled, mashed) *1 whole egg *2 full tbsp oat flour *3 tbsp almond milk *1/4 cup shredded cheese *1/4 tsp baking powder *pinch of salt •Approximate macros: 376 calories, 19 g protein, 39 g carbs, 16 g fat. . 🙏🏻Make your choice and make sure to grease your waffle maker😬!!! We don’t want a mess in the kitchen!☝🏻 . 😋Let me know if you make any of them or both of them! . Have a great day!🌸 . . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@fitwomeneat ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

An evening/night out would be fairly mundane if did not involve some degree of indulgent food and/or alcohol. - - But problems may arise if one meticulously tracks calories in accordance with a fat loss target, only to lose awareness of energy intake on occasions when excessive calories are consumed. - - If the frequency of calorie excessive nights out is low, the caloric impact on body composition will follow suit. But regularity of such short term occasions can heavily influence one’s long term body composition. - - Whilst a night out is there to be enjoyed, one will likely spend the subsequent 24 hours in a state of fatigue and reduced motivation to move and/or adhere to eating patterns which support their goal. This can extend the unsupportive period. - - If one had a fat loss calorie target of 1800 calories per day (12600 per week), the above night out calories (consumed in 4-6 hours) accumulates to around 1/3 of total weekly calories. Even if one began meticulously adhering to their 1800 calorie target the next week, they would still be consuming significantly more weekly calories than required. The more this patterns repeats, the more likely that fat loss becomes much harder and fat gain becomes much easier. - - As with any change, the key is awareness of action. Changing state is as much about recognising critical stages and acting upon them. Instead of wondering why no progress is being made, one can become aware of the reason why. Then that individual can make sensible adjustments that have the smallest impact on enjoyment, but the biggest impact on progression. - - Nights out should not be spent in misery, worrying about nutritional values of food/drinks. Already being aware of more supportive choices means that regular fun can be had at less detriment to the goal. - - Thus, fewer sides, lower calorie mixers and orgasms may be a better idea than mindless eating, animalistic drinking and 2am kebabs. 🙂 - - 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@thefitnesschef_ ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Ah 😆 This is so crazy to see! 2016 ➡️ Now! Tag your partner 💪🏼 - Quick update for you guys, we are back in NY for Thanksgiving! A 26 hour drive later 😂 One thing we have found to be CRUCIAL in our life is establishing a routine, no matter where we are. It’s taken us a day or two to adjust - but keeping the gym and our diet consistent helps us transition no matter where we’re going. - Today we were lucky enough to meet a follower at our NY gym. She was incredibly sweet, and was using our Mari Fitness band! I think we can both say it was one of the most fulfilling experiences we’ve had on this journey thus far. Fitness has transformed our relationship, our life, everything. It’s moments like this one that remind us why we do it 💪🏼💕 - . . A SYSTEM will help burn your belly fat 24/7... CHECKOUT NOOOW the Link in BIO 👉🏼@fitnessabsguide to get more information! You’ll receive all you need to reach your goals bella 😍 . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@marillewellyn ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Happy Tuesday! Starting off with pasture raised scrambled eggs cooked in ghee with tomatoes and two slices of toasted sourdough, one with avocado and everything bagel seasoning and the other with dairy-free almond chive cream cheese and daikon radish. Hope you have a great day!❤️ . . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@zestmylemon ⠀ 👥 TAG a friend that should Love This

[welfredhealth]

SAVE & LIKE 👍 . Follow ➡️ @fitnessabsguide for more Inspiring Holistic Health Posts! Did you know that pineapple juice is 500% more effective than cough syrup is? . . 📸@holistichealerz . 👥 TAG a friend that should Follow us

[welfredhealth]

Sometimes during cozy fall food season, my frozen body misses summery salad season, so I crank up the heat and make this plate 🥗👆🏻. Enjoying one of my fave dinners tonight — one that actually knows no season because whether it’s cold or hot, it ALWAYS hits the spot! ☺️. - #whatsonmyplate: crispy seared salmon • kale caesar salad (baby kale 🥬 + caesar + hemp hearts + parmesan) • avocado • grilled halloumi cheese. - I just got home from a Trader Joe’s run (pics of my haul in my stories 🛒), and am planning to jump into my jammies and catch up with all of you! ❤️😘 . . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@sara.haven ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Tag a friend and hit save to stay informed on the calorie and sugar quantities within this extensive list of fruits. - - Most fruit proposes a plethora of vitamins and minerals to it’s consumer. And whilst the cringeworthy term, ‘nature’s candy’ is descriptively tragic, fruit is a source of sweet tasting whole food than offers micronutrients for overall health, fibre for satiety and water for hydration. - - As you can see, each fruit has a different macro-nutritional make up. Some have more sugar, others have less. Some have more calories, others have less. And (not displayed here), some have more fibre, whilst others have less. - - It is worth noting that sugar extracted from fruit will have the exact same metabolic result as sugar extracted from a snickers. But the combination of sugar and fibre consumed via a whole food (in this case fruit) makes it more likely to satisfy one’s hunger more than food comprising of sugar and minimal fibre. However, one’s attainment of satiety will differ from another’s. - - Fruit is a more nutritious, calorie sparse source of energy than confectionary. But it is important to realise that caloric values of any food count towards overall energy balance. Fibre density per calories consumed may make one ‘feel fuller’ and therefore aid adherence to overall energy targets - especially calorie deficits. - - Thus, consuming any item of ‘sweet’ tasting food is a valid option, but those which provide more satiety after consumption may support one’s energy balance more, whilst also delivering a host of nutritious advantages at the same time. 🔥 - - P.s. which is your favourite fruit? 🍓 - - 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@thefitnesschef_ ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

I was carrying on 30% bodyfat in the left photo.. How much do you guys think I managed to drop it down to in the 9 months between those two photos? . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@yanyahgotitmade ⠀ 👥 TAG a friend that should Follow us

[welfredhealth]

Hasselbacks and honey-garlic-chipotle salmon coming in hot for tonight’s post-gym din 🙌🏻🔥💯 I made almost the exact same meal for my family when I was in Boise a couple weeks ago, and it was a 😍’s and ❤️’s-kind-of-hit, so I’ve been meaning to recreate it since I got back to DC. Tonight was the night! Instead of a large baked potato, I used smaller yukon golds, and liked them even more because it meant I got two potatoes on my plate instead of one 👏🏻🥔. - #whatsonmyplate: honey garlic chipotle salmon 👉🏻 *recipe* 1) in a bowl, combine 1 tbsp. honey (I used manuka), 1/4 tsp. chipotle chili powder, 1 tbsp. melted ghee or butter, a pinch or salt + a pinch of pepper. Spread evenly over two 4-6 oz. salmon filets (you can easily double this to serve four). 2) in a pan, heat 1 tsp. ghee or oil for a minute; add salmon filets, skin side up, and sear for 3 mins.; flip, and cook an additional 3-4 mins. 🌶🍯 •• garlic-parmesan hasselback potatoes •• grilled asparagus 🌱 - Winding down with a cup of hot cocoa and a bubble bath, and planning to climb under the covers as soon as I catch up with all of you! ❤️ - Q: what time do you usually go to bed? I’m a natural night owl (although a wannabe morning person), and usually go to sleep around midnight 🌙 😴. . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@sara.haven ⠀ 👥 TAG a friend that should Like this

[welfredhealth]

Here’s some dinner inspiration. A big delicious bowl of pappardelle pasta with spinach, mushrooms, peas, artichokes and pine nuts tossed in fresh lemon juice and extra virgin olive oil, seasoned with salt and pepper. So much veggie goodness in one bowl! . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@zestmylemon ⠀ 👥 TAG a friend that should See this

[welfredhealth]

Chicken, fettuccine, and broccolini to balance out the fries, cheese, and wine I ate tonight 😆 Dinner was at a poutine pop-up restaurant in downtown dc hosted by @aircanada 🇨🇦(for those of you who don’t know, poutine is the french fry-based national dish of Canada), and what the meal lacked in nutritious, it made up for in delicious (pics posted to my stories 👀)! Throwing it back to this plate from a few nights aglo, which was delicious in a very different (read: healthier) way 🥦☺️ - #whatsonmyplate: grilled lemon honey garlic sage chicken 🍋🌿 •• grilled broccolini 🥦: drizzle with avocado oil and season with salt & pepper, then grill on a cast iron plate for ~10 mins or until crispy tender •• garlic & herb pasta: toss cooked almond flour fettuccine with olive oil, fresh basil & parsley, lemon juice, and parmesan cheese. - I’m currently walking home in 30-degree weather, and asking myself WHY I don’t live someplace warmer ⛄️😩. Planning to cozy up with a cup of hot cocoa + 20 blankets once I walk in the door! ☺️. Hope you all had a wonderful Tuesday! ❤️ . . 🔜FOLLOW US👉@fitnessabsguide for the best daily Health, Fitness and Calorie Intake Guides 🏃🏻🏃🏻‍♀️ . 📸@sara.haven ⠀ 👥 TAG a friend that should Follow us