Strawberry Ginger Dressing

Tired of the boring usual, salad dressings ? here’s a new one, that you would LOVE to enjoy and indulge i PROMISE 🙂

Ingredients:

• Two Frozen Cups of Strawberry
• 3 tablespoons of fresh lime juice
• 1 tablespoon of fresh ginger peeled

Directions

• Combine all the ingredients in the blender, then stir carefully and increase the level from 1 to 5 or whatever the type of blender you’re using
• Until the dressing is blended well
• If the dressing is too thick, add some water until you reach the desired texture and ENJOY

Easy homemade sour-cream

You can easily enjoy and indulge an amazing sour cream as a dressing for any salad, that you find dull or needs a little bit of dressings to make it delicious

Ingredients

• 1 cup raw cashews, soaked
• 1/2-3/4 cup water, as needed
  
• 2 teaspoons fresh lemon juice
• 1 teaspoon apple  vinegar
• 1/4-1/2 teaspoon fine grain sea salt, to taste

Directions

• Place cashews in a bowl and cover with water. Soak for a minimum of 2 hours, preferably overnight or for 8 hours if you have the time.

• Drain and rinse the cashews and place in the blender.

• Add water, lemon, vinegar, and salt. Blend on high until smooth. You might have to stop to scrape down the blender now and then or add a touch more water to get it going.

• Once it’s super smooth, it’s ready! Transfer into a small container. The cream will thicken up as it sits and that’s it!

Dieting habits never to forget!

here are some functioning dieting tips that will help you reach and maintain your goal easily and in an accurate way and for sure to help you never give-up!

1. Don’t Ditch the Scale

here I’m referring to the food scale, having a portion control is very important, although you can use the size of your palm but this will not be as accurate as the measuring scale and i would highly suggest the digital scale so, don’t ditch the scale, measuring cups or spoons these tools will help you keep your portion in control

2. Don’t reward yourself with food

Everyone knows that dieting can be really harsh, but rewarding yourself with food will not really get you anywhere and it’s easy to feel that you deserve a reward after completing a successful weight loss goal, but those Splurges will start to add up! just like when you were on a diet, you need to exercise some self-control. Set the Cheat day one a week to satisfy you and keep your cravings under control. here is an amazing idea, if you wanna celebrate success you can always go for a spa or buy yourself another new gym outfit to show off your hard work! 😉

3. Continue to Eat Whole Natural Foods

Food that is closest to the natural food is free from added sugar, preservatives ,extra calories and things that you don’t need as part of a healthy diet. remember it shouldn’t be a diet it’s a way of life all year around! if you want to maintain the hard work you put in, you need to continue giving your body nutrients rich food that will support a lean, muscular physique and to keep your body fat away from creeping up! Continue to stick to a high protein diet including lean sources of meat, egg whits, poultry and non-fat dairy products. Choose fibrous carbohydrates like sweet potato, brown rice, whole grains and vegetables like broccoli and kale and good fats like coconut oil, nuts and  peanut butter

4. Don’t Give Up Food Prep

Meal preparation is a very huge part of anyone thinking of successful weight loss plan when it comes to transforming your body, Don’t stop planing and preparing your meal in advance and establish days for grocery shopping and meal prep. cook and portion out your proteins and carbs, these are the two food that take time to prepare. Food can be stored and frozen in correct portions for a complete meal at a time. There should be NO excuses for healthy meals and eating something you shouldn’t

 5. Take Your Food With You

It may not seem so much fun but this is another habit not worth ditching, bring your prepared meals when your off to work or going to your university, and always always remember to bring healthy snacks when traveling or out for the day. Choose healthy snacks like whey protein, single serving almond pouches , veggie sticks, and pieces of fruits.

6. Stick To A Set Macro-nutrient Profile

Restrictive diets generally use set macro-nutrient profiles that are very low in carbohydrates and high in proteins and moderate in fats. Following a very low carbohydrate diet for an extended period of time can be effective for weight loss. However, sustaining a diet like this for a long time can be hard to bear. It can cause dips in energy levels, brain fog and  bad mood. Thus, it’s important to change your macro-nutrient profile if you have been using a restrictive diet for a while. But, it doesn’t mean it needs to be a drastic shift!

7. Continuous to self monitor.

No one likes the scale or weighing in, but if you don’t continue to keep track of your weight using the scale, selfies, a measuring tape or how your clothes fit, it will be hard to actually know how your body is changing. It’s easy for weight to creep up and get out of control before you even realize it’s happening. That said, don’t become weight obsessed; a once a week check in can help keep things under control!

Worst Fast food items!

well can’t really deny that we all somehow enjoy fast food whenever, you’re hanging out with our friends, but I’m sure we all have the option of choosing. when you’re out dinning, take a second and look at the menu carefully, I’m sure you’ll find a healthy meal that contains the right amount of veggies and grilled food, you don’t have to go for the fried food right away! This will always lead to the healthy thinking and overall, you won’t end up overeating or feeling full and by Full i mean the kind of fullness that will make you unable to walk or perform your daily activities. However, on the bright side and I’m sure your all looking for this point which is AVOIDING gaining unwanted weight.

Now let’s all take a look at the food that containing a crazy number of calories and should be avoided under any circumstances. (unless it’s your cheat day or you have no other option)

1. Dairy Queen Chicken Strips with Gravy -k

1. chicken strips with gravy ( 1, 370 calories )

Fries and texas toast comes with, plus the gravy which is 110 calorie on it’s own, goes to show what’s really hidden in this simple fast-food meal

2. Hardee’s monster thick-burger ( 1,420 calories )

You got 2/3 pounds of beef along with multiple slices of bacon and cheese to form a heart-attack on a bun!

3- Large French fries ( 1, 464 calories )

A large order of fries is meant to be shared among multiple people, but this is still a ton of calories for one order. You’ll understand where those calories come from when they hand you the bag and it’s already soaked in grease

4-Pizza hut PANormous Meat lover’s pizza ( 1,470 calories )

It might be a personal pizza and appear fairly small but this mini pack is quite a punch. It’s bigger than the original personal pizza, and the five types of meat ( Ham, Sausage, pepperoni, bacon and hamburger)

5. KFC Variety box meal ( 1,680 calories )

This is what fried drumsticks, chicken strips popcorn chicken, two sides and a biscuit will give you, a coronary!

6.Mac’ Donald’s chicken and waffle McGriddle 

7. Burger king suicide burger

Meet the suicide burger! this aptly named sandwich from burger king features four patties, four slides of cheese, bacon and a special sauce

8. Burger king triple whopper with cheese   ( 1,520 Calories )

This twist on the iconic menu of burger king is stacked up with three meat patties! this thing will of course barely fit in your mouth, which is definitely a sign that it doesn’t belong to your mouth!

9. MacDonald’s big breakfast with hotcakes ( 1090 calories )

 

As tasty as Mac’s breakfast can be, this over-sized breakfast contains eggs, sausages, pancakes, biscuits and a hash brown isn’t really worth the price that you pay in terms of calories and fats! you can easily make your healthy breakfast at home without paying money on the consumption of fats!

10. Taco bells nachos ( 980 calories)

These tortilla chips have been flooded with nachos cheese, beef, re-fried beans, and optional sauce which you choose to add! Trust me you never wanna try these! maybe once in a week if you feel like it!

These food are bad for your health as i mentioned before, but it wouldn’t kill if you crave them once in a while! BUT, especially remember that Mac’s breakfast isn’t always healthy just because they don’t cost much! try to keep your sight out if these type of food and think right, to achieve the Goal of a toned body that you’ve always dreamt of

 

I was surprised by this one, since these seem to be your typical chicken tenders. But I guess they’re including the fries and Texas toast it comes with, plus that gravy, which is 110 calories on its own. Goes to show what’s really hidden in a simple fast-food meal. – See more at: http://www.chacha.com/gallery/1317/what-are-the-15-worst-fast-food-items/7940#_=_

I was surprised by this one, since these seem to be your typical chicken tenders. But I guess they’re including the fries and Texas toast it comes with, plus that gravy, which is 110 calories on its own. Goes to show what’s really hidden in a simple fast-food meal. – See more at: http://www.chacha.com/gallery/1317/what-are-the-15-worst-fast-food-items/7940#_=_

Rainbow Slaw Salad

Remember when your doctor told you to make sure your plate has all of the colors in the rainbow?

Tired of the boring, normal salad recipes? here is a new CLEAN mouthwatering salad, enough of talking and here is the way you can start your clean eating and enjoy preparing!

Ingredients:

1. 1/4 cup honey
2. 1/4 cup lime juice
3. 2 Tablespoons vinegar
4. 1 Tablespoon ground cumin
   
5. 1/2 teaspoon salt
6. 1/4 teaspoon ground pepper
7. 1/3 cup olive oil
8. 3 cups shredded red cabbage
9. 1 cup grated carrot
10. 4 thinly sliced green onions
11. 1 cup sugar snap peas, sliced
12. 1 sliced red pepper
13. 1 sliced yellow pepper
14. 1 cup chopped cilantro

Directions:

Start by preparing the dressing,

• Combine honey, lime juice, vinegar, cumin, salt, and pepper in a small bowl. Whisk to dissolve the honey.
• Slowly drizzle in the olive oil, while whisking. Take a taste to make sure that your seasonings are right. You might need a little more salt and pepper. Or honey even. It truly depends on your taste.
• Set the dressing aside.

• Chop, then combine the vegetables in a large bowl
• then, Pour the dressing over the salad and give a good toss.
• At the end add your Cilantro
• Then give it a good toss, taste your salad to make sure it is properly seasoned and it’s perfect for you!

And it’s Done! 🙂

 

 

 

 

Quick Fitness Snack!

 

I have searched the internet and Found a quite amazing healthy snack that you can indulge before your workouts and get that energy you’ve always wanted, so here’s the recipe, really easy and it takes only 5 to 15 minutes of your time!

Ingredients:

• Frozen peeled bananas
• Raw soaked almonds

Direction:

• In a food processor, blend your soaked almonds into a creamy smoothy texture
• Then Add your Frozen Bananas and then blend
• This basically it, but if you need to add some extra flavor, you can definitely Add some ( Strawberries, peanut butter, or Dark chocolates)

 

• NBA:
• It’s very important that your almonds must be soaked in water before for 2 hours to get this creamy results
• and peeling your bananas is a must in order for them to get frozend!

and that’s it, Quick , easy and a MUST try Snack 🙂

 

Chest day (Part 2)

I have started sharing information about the chest day a couple of days ago, describing how to perform them and the different type of exercises done. so let’s complete them down below!

1. Bench Press
   •  Lie on your back on a flat bench, keep your buttocks in contact with the bench and your feet flat on the floor
   • Take an overhand grip on the barbell with your hands more than shoulder width-apart 
   • inhale and slowly the barbell until it reaches your chest
   • press the weight back, exhaling as you complete the movement
   • This exercise focuses on pectoralis, and a secondary emphasis on the triceps, and the anterior deltoids 

   2. Dumbbell press

•  Lie flat on the bench with your feet on the floor for stability, your arms extended and your hands facing in towards each other holding the dumbbells
• inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands in pronation
• Press the dumbbells back up, and do an isometric contraction to isolate the stress on the upper pectorals, exhale as you complete the movement
• The triceps and the anterior deltoids are also involved

3. Push ups

• lie prone with your arms straight, your palms flat on the floor and your hands shoulder-width apart or (wider). Hold your feet together or slightly spread
• inhale and bend your elbows to bring your torso near the floor avoiding extreme hyper extension of your spine
• push yourself back to an arms-extended position, exhaling as you complete the movement

These are the complete basis of the chest day and these exercises are very effective in reaching your goal and building a much healthier stronger body!

 

healthy breakfast

My new healthy breakfast that you should always try and have it, fat free and absolutely healthy!

• 1 Cup of Fat- free Corn Flakes
• 1 Cup of fat free partially warm milk
• table spoon of honey
• and some raspberries to add some color to it !
• The perfect end to this healthy breakfast is your fresh orange juice. PS ( you always can have a smaller cup of orange juice to have a minimal calorie intake in the morning )

Healthy groceries

Trust me Healthy groceries, is what you will always be looking forward to while following your fitness plan, this picture above here shows some raspberries, strawberries, blueberries, and mini tomatoes that’s what you’ll probably have for your breakfast a healthy cereal with some fruits on top, to stat your day refreshed up and ready to begin your daily routine and workouts!

I’ll always share my new recipes and groceries you should always tend on buying for a healthy life!

Chocolate-Peanut Butter Granola Apple Bites

Another healthy snack, that’s easy to prepare in few minutes before your workouts! and your good to go!

Ingredients (local, fresh, organic )
2 apples, sliced into wedges
1/4 cup peanut butter <– option: make it yourself using a food processor and your favorite nuts and/or seeds.
1/4 cup granola, your favorite <– could use oatmeal
1/4 teaspoon ground cinnamon, for sprinkling
Semisweet chocolate chips, optional