Tag - lose weight

Three Easy Diet Recipes

Skillet Eggs

Preparing meals can be a challenge especially for busy working individuals as often the feeling of tiredness takes over once we reach our homes. After a long, hard day at work the last thing on our mind is to slave over our kitchen. Hence, the person often on our speed dial is the pizza place and some Chinese restaurant that does deliveries. Don’t dial for pizza or takeout just yet. We have three easy diet recipes packed with flavor that will make meal preparation a breeze. Start eating healthy today because the little effort you put into your choices and meals will pay off big time in the future.

Skillet Eggs

Skillet Eggs

Ingredients

1/4 cup tomato juice
1/8 teaspoon pepper
2 eggs
1/4 teaspoon salt
1/4 teaspoon parsley flakes

Instructions

Put your skillet on moderate heat, combine all ingredients together except the eggs.

Stir the ingredients until your mixture comes to a boil.

Add the eggs one at a time.

Cook the eggs over moderate and keep basting it with the tomato juice.

Baste until the yolks are set approximately 4 minutes. Serve.

Healthy Waldorf Salad

Healthy Waldorf Salad

Ingredients

4 teaspoon mayonnaise
3 small red apples, diced (unpeeled)
1/4 cup chopped walnuts
2 teaspoon unsweetened pineapple juice
1/2 cup diced celery

Instructions

In a bowl mix the mayonnaise and pineapple juice.

Toss in your diced apples, celery, and walnuts. Fold in all the ingredients together until properly combined.

Chill for about 20 minutes then serve.

Cream of Cauliflower Soup

Cream of Cauliflower Soup

Ingredients

4 teaspoon butter or margarine
3 tablespoons flour
3/4 teaspoon salt (if using unsalted butter you can omit salt)
1/8 teaspoon pepper
1 and 1/2 cups vegetable stock and pulp
1 and 1/2 cups skimmed milk
150 grams cauliflower florets

Instructions

Melt your butter in your skillet, blend in the flour and let it simmer on low for five minutes.

Add your vegetable stock and milk gradually. Toss in the cauliflower florets. Constantly stir until the mixture thickens.

Using your immersion (hand) blender, blend the soup until you reach your desired consistency.

Serve.

 

 

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The 3 Week Diet Program – Lose 12 to 23 Pounds Guaranteed!

Effective Diet Recipes To Lose Weight

The Venus Factor Review – Does It Work?

3 Week Diet – Lose 23 Pounds in 3 Weeks With This Diet Plan

3 Week Diet – Lose 23 Pounds in 3 Weeks With This Diet Plan

Vegetarian Menu Planning To Help You Lose Weight And Not Go Hungry

Vegetarian Meals

Vegetarian Diet DefinitionThere is a misconception among many people that if you are vegetarian then you are already eating healthily. Vegetarians may also be overweight and, at the same time have nutritional deficiencies. Here, we create a plan with simple recipes to help lose weight while covering all the necessities and avoiding the hunger. Even if you are not a vegetarian, this menu plan will give you an alternative to your diet if you just want to eat more vegetables or you are transitioning.

If you need to follow a certain diet for health reasons please consult a nutritionist to advise you on the changes to be made to recover your health.

Many people are often shocked when they find out that someone is vegetarian and they see them quite overweight. Why is this so? This is because they choose unhealthy food despite making the bulk of their diet to be primarily vegetables. Many foods stimulate the appetite (for example, refined flours and visible and hidden sugars) or are not appropriate to maintain a healthy weight.

So, if you choose to be a vegetarian or just want to be healthier by eating more fruits and vegetables it will be a matter of choosing recipes and preparations that will give you good health, avoid weight gain, and give you the satiation necessary.

Below is a balanced and healthy weekly plan to lose weight without sacrifices. To facilitate the follow up of the plan, you can find the recipes of each of the dishes in the links to my website.

Breakfast and snacks

-1 glass of skim milk.
-2 slices of whole wheat bread
-part-skim ricotta cheese, 1 tablespoon.

Entres: (choose two options)

-1 hard-boiled egg.
-1 handful of dried fruits (when included in some preparation, do not include them).
-8 olives.
-1 non-ripe banana (medium).
-10 large grapes.
-1 small portion of thin compact cheese (30 g): 2 times per week.
-1 fresh fruit.

Lunch and dinner: quantities of food per item

-Raw and/or steamed vegetables: 1 dish.
-Paw paw, sweet potato, corn, burgol wheat, quinoa or buckwheat, millet, wholemeal rice, other whole grains, legumes (lentils, chickpeas, beans, soybeans)
-1 cup gluten-free pasta, cooked al dente: 1 medium dish (already cooked).
-Miso 1 cup.
-Oil 1 teaspoon. Try not to go over. Invest in non-stick cookware to minimize oil usage.
-Avoid or decrease the salt.
-Fresh Fruit: 1 piece after each meal. 1 citrus or 1 apple
-Condiments – All the necessary condiments and spices to enhance the flavor: pepper, cayenne pepper, nutmeg, cumin, clove, basil, chopped garlic, etc.

Vegetarian Friendly

Weekly Menu

Day 1
Lunch: Risotto with mushrooms, you can add some vegetables.
Dinner: Raw salad of your choice and/or steamed, add green leaves.

Day 2
Lunch: Buckwheat paella and vegetables. Incorporate green vegetables.
Dinner: Millet with dried fruit. Salad of all vegetables you like raw and/or steamed.

Day 3
Lunch: Broccoli omelet. Salad of all raw and/or steamed vegetables. Add legumes.
Dinner: Curried vegetarian meatballs with or without cheese. Salad of all raw and/or steamed vegetables.

Day 4
Lunch: Vegetarian macaroni and bolognese. Salad of all raw and/or steamed vegetables.
Dinner: Avocado and walnuts salad. Add whole grains or sweet potato and soy.

Day 5
Lunch: Potato omelet and spinach. Salad of all raw and/or steamed vegetables.
Dinner: Salad of various vegetables preferably raw and/or steamed. 2 servings of basic pizza stuffed with vegetables, soy, corn, peas, egg, cheese, and olives.

Day 6
Lunch: Mushrooms stuffed with burgol wheat. Salad of all raw and/or steamed vegetables.
Dinner: Salad of all the vegetables you like raw and/or steamed. Add Chickpea salad.

Day 7
Lunch: Green salad. 2 spinach and ricotta empanadas.
Dinner: Pickled eggplant. Salad of all the vegetables you like raw and/or steamed with quinoa.

Vegetarian Meals

Recommendations to cover all nutritional needs

-A vegetarian diet will be healthy as long as the nutrients are planned and combined and adequately covered.

-Proteins: We cover ingesting varied foods, which provide the amino acids and nitrogen necessary to not fall into the consumption of nutritional supplements.

-Vegetarians should be advised by a nutritionist, who will have to control the amount of protein provided in food from plant foods, as their needs are greater because of consuming less digestible proteins like some cereals and legumes.

-Iron: Vegetables contain non-heme (less absorbance) iron, which is more sensitive than heme iron (from animal-derived foods) to iron inhibitors and enhancers.

-Vitamin C and other organic acids present in fruits and vegetables help to absorb iron.

-The amount of iron from the vegetables is 1.8 times less than that derived from foods rich in iron heme of animal origin.

-Some researchers argue that vitamin C helps to absorb iron as long as it includes high intake of this vitamin. The same for organic acids from fruits and vegetables. The greatest intake of vitamin C and fruits and vegetables (raw) can favor the absorption of iron.

-Other fermentation processes, to make derivatives of soy (miso and tempeh), can help the absorption of iron.

-It is clearer that when a person is accustomed to following a vegetarian diet is more adapted to low iron intake, and therefore, in the long term, there will be a growing absorption and consequently lower losses.

-For some vegetarians, depending on the food plan they follow, the iron needs will be higher or lower than for others. Hence the importance of the advice of a nutritionist.

 

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3 Week Diet – Lose 23 Pounds in 3 Weeks With This Diet Plan

The 3 Week Diet Program – Lose 12 to 23 Pounds Guaranteed!

The 3 Week Diet Program is a science-based weight loss program that guarantees a user will lose 12-23 pounds in just 21 days. The main creator of this unique weight reduction program is Brian Flatt who is a sports nutritionist, fitness expert, and personal trainer who has worked for many years in his specialized area. He has helped countless people to lose stubborn fat and also build powerful muscles.

The 3 Week Diet is a 95-page guide that is divided into various sections such as exercise, diet, motivation, mentality, and willpower. Some of these segments include the following:

1. The introductory manual is something more than just an introduction to the diet. Instead, we analyze the science behind how we gain and lose weight, as well as what needs to be done to attack that stubborn body fat that, so far, had been so difficult to eliminate.

In addition to this, the introductory manual will discuss the specific supplements recommended for this diet to be ultra-successful. We’ll talk about the science behind supplements and how they will help you lose fat, increase your metabolism, and have much more energy as well as boost your overall good health.

2. The Diet Handbook is “The Moment of Truth”. Unlike other diet plans available out there the Diet manual provided in the 3 Week Diet Program will teach you how to calculate your lean vs body mass and your fat percentage and by doing so it will arm you with a quick slimming plan specifically designed for your body type. You’ll know exactly what to eat every day as well as how much and when to eat. This eliminates the guess work in your diet thus you can easily target your problem areas and make sure you are getting the optimal nutrition your body needs. You just have to follow the indicated plan and finally start to lose those unwanted kilos.

In addition to this, you will discover the exact foods you should eat to burn your body fat at its full potential and what foods you should avoid due to its ability to delay or even stop your body’s natural fat-burning process.

The Diet manual is frankly the most innovative and fast weight reduction method. And it doesn’t stop there. In the Diet manual, they also included the “My Plan” an extremely simple guide to keep the weight you’ve lost forever so you continue to enjoy your favorite foods. It eliminates the need for you to deprive your body of life’s small pleasures, good food. This will allow you to live a “normal” life without having to worry about your figure anymore. You will definitely love this!

3. Training manual: While the Diet manual alone will produce in you a surprising slimming result once followed and done correctly, the training manual helps you virtually duplicate your results.

This manual was designed specifically for those who do not have the time to go to the gym every day and also includes a gym session for those who do. Even if you do not like exercising, the 3 Week Diet Program has developed a “no excuses” type exercise program in its guide because they made sure that all exercise recommendations will only take 20 minutes a day. Everybody has 20 minutes a day! You need to do the exercise at least 3-4 days a week.

The simple fact is, that exercising to burn fat is not about spending hours and hours in the gym every day. This is because the fat loss depends on the intensity of your workout and not about the time you spent. Yes, it is true that you can lose weight by running an hour or more on the treadmill, but that way you will never get rid of the most stubborn and difficult body fat. If you are wondering why after months or even years of exercising there are still pockets of fat stuck in your “problem areas” then this is the answer to your question. The key to ending the “fat loss plateaus” is in short, intense body exercises that force every muscle in your body to be metabolically active.

When you perform a quality training program in conjunction with the 3 Week Diet, you will truly be amazed at how your body transforms before your very eyes. You can have the “knockout” effect for extremely fast, effective, and safe weight loss. The training manual made sure to target common problem areas like your middle section, which contains the only 2 abdominal exercises you need to have a flat, celebrity belly. Many have said that this exercise alone is worth much more than the price of the entire system!

4. Manual of attitude and motivation: Every great success begins with the decision to change the way you think. It’s your way of thinking and your inner motivation that will take you to the physical changes you want to see. This handbook will give you the techniques to focus on your goals and keep your motivation for as long as you apply the 3 Week Diet Program and beyond in your daily life.

The Manual of attitude and motivation includes thousands of tips, tricks, tools, and motivational secrets to help you obtain the desired results. At the same time, it arms you with the knowledge to make sure you will not get a millimeter away from your diet and keep all the weight lost forever!

If you are tired of being overweight. If you wish to kickstart your weight loss program and want to lose up to 23 pounds in three weeks, if you have spent hundreds or thousands of your hard-earned money on those weight loss products that promises you lots of things but don’t deliver, if you just wish to start living healthy then this is the program for you. Give your body and yourself one of the best gives you could buy today and that is the road to health and wellness starting with the 3 Week Diet program.

If you are finally ready to make that decision then kindly buy this program here on their official website, apply what you learn, and watch as you transform in just a matter of three weeks.

 

 

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Effective Diet Recipes To Lose Weight

Today we are sharing effective diet recipes to Lose weight. Before you set high expectations of shedding the pounds, keep in mind that the recipes featured here will yield the best results if you combine this diet with exercise and proper hydration.

Most people today are affected by obesity. Seeing people being so overweight now seems to be the new “normal”. Obesity is a health disorder that threatens your health and overall well-being is a serious disorder and should be addressed. Thousands of people die each day due to weight-related ailments. Combating this weight problem is not impossible and there are now so many options available to us to remove the excess weight. One of the best things we can still do though is to watch what we eat and to take care of our bodies.

Many people are still on this “journey” to finding the best diet and alternatives out there so they can lose weight. Often, it just involves them trying different fad diets, shelling money for pills and other stuff that promises them they can be skinny. Sadly, at the end of the day none of the things they invested their money on fails.

Let us abandon this mindset because it is never healthy. Keep in mind, nothing beats dedication, hard work, and proper nutrition for effective, long-lasting weight loss.
The recipes featured here will serve as your starting guide. May you find more recipes to add to your list as you continue on your weight loss journey.

Miraculous Soup

This soup is low in calories so you can eat this whenever you have those “hunger pangs”.

Ingredients

3 white onions
1 green bell pepper
1 red bell pepper
2 tomatoes
1 whole cabbage head
1 bunch of celery
2 carrots
750ml water
Salt and pepper to taste
(Optional) Choose from these spices as to which ones you’d want to go in with your soup: ginger, paprika, bay leaves, chili powder, curry powder, garlic salt etc.

Preparation

Dice all vegetables in an even size to make sure they cook evenly.
In a soup pot, pour in 750ml water and slowly add the vegetables.
Season the soup with your chosen spices, salt and pepper according to your taste.
Let the soup boil for 10 minutes or until the soup is soft. Serve and enjoy!

Carrot and Parsley Juice

This carrot and parsley juice goes great with the Miraculous soup recipe. When taken together, they help accelerate weight loss. Carrot and parsley have fat-reducing and diuretic properties that will help you lose excess water weight and burn fat. Take one glass of this juice every day, preferably in the morning before you exercise.

Ingredients

2 oranges
2 carrots
1 glass of water (200 ml)
1 bunch of parsley

Preparation

Wash all the carrot and parsley.
Roughly chop the parsley and set aside.
Dice the carrots and set aside.
Cut the two oranges in half and extract the juice.
In a blender, combine the carrots, parsley, orange juice, and water.
Blend until thoroughly combined. Pour in your favorite glass and enjoy!

(Check out our blender recommendations here.)

 

 

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The Venus Factor Review – Does It Work?

I’m sure you have heard about the Venus Factor Review and asked does it work. A diet plan specifically made for women sounds a bit of a stretch. Is there really a difference between male and female bodies? The human body is a wonderful thing and so much are still left to be discovered and understood. John Barban, a nutrition and fitness expert, formulated the Venus Factor based on his discovery and understanding of how different bodies work.
We women have all been there. We often wonder why it is so hard for us to lose weight, especially after we turn thirty. According to research, this complaint is actually true. Here’s why, women have more difficulty to lose weight and keep it off. The “secret” to the Venus Factory program is giving us the tips needed to control our bodies Leptin levels. Leptin is a hormone that plays a role and affects our body’s metabolism. It can effectively burn excess fat off our body. High Leptin levels can signal the body to speed up the metabolism. Thus, effectively promoting weight loss and also burn fat.

The Venus Factor Weight Loss Program was first introduced back in 2014 and you can get the official program through their official website. If you are someone who has suffered for years with obesity and weight gain and have tried other diets, pills, and tricks to get it off but still unsuccessful then you have found your answer in the Venus Factor program. It is a program that offers a 60-day refund guarantee. Do not waste your time and money on other programs. Venus Factor has been proven effective to work.

The generous 60-day money back guarantee was specifically put in there because the creator of this new program knows that with all the claims that the Venus Factor program is making people would naturally be skeptical of it and will doubt its efficacy.

In your review of various diet programs and their user ratings, no doubt you have encountered comments by other users how they weren’t satisfied with their purchase of the Venus Factor program. I personally understand that despite this being a holistic program to help you lose weight, it will not deliver the same results to ALL because we are all unique individuals.

First of all, Leptin is real. But somehow it has been erroneously referred to as the “obesity hormone” when in truth it is not. Instead, Leptin can be properly referred to as the “starvation hormone” as it is the hormone that signals the brain that you have the proper amount of energy stored in your fat cells to continue normal functions. Without this hormone, your body will tend to bulk up on fat as it is under the false assumption that you will need more.

Now, you may have high levels of leptin in your body but still that isn’t enough for you to lose weight. There are cases when the person’s brain is still not receiving the signal to stop eating because they are not getting the proper signal that the leptin level is already high. This phenomenon is called “Leptin resistance”. Your leptin level may keep increasing as you continue to gain weight but the thing is, our body does not have a ceiling for how high a level our leptin ought to be. The tips provided in the Venus Factor program addresses all these concerns and more. It helps you increase your leptin in the body and providing with diet with exercise programs for you to tackle weight loss safely and fat burn easily.

With all the advertisements you see online today, you might just think that you don’t need to do this when you can easily purchase Leptin supplements. The thing is, that may sound as the easier option to take but it is a useless endeavor. Leptin when ingested orally serves little to no effect in people as it ends up being digested and destroyed in the stomach.
The journey to weight loss starts with dedication and hard work. No safe and effective weight loss program will push you to just rely on pills to achieve your goal. Proper nutrition and exercise are still the best ways to improve your body and life.

Try the Venus Factor Program today and discovery the wonders of weight loss safely and effectively. Start your journey as early as now and begin to lose those pounds.

 

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The Five Sure Steps For A Healthy Life

A healthy lifestyle is not just about looking fit and maintaining weight. It should be viewed as a holistic approach that focuses on physical, mental, and emotional well-being. To be able to live a healthy life a lot of steps need to be taken.
Today, we are going to break it all down so it is easier to be able to follow and track. Following sensible, good food habits as well as doing daily physical exercise regimen will kickstart your way to a healthy lifestyle. It is a challenge to many as we are busy with our modern lifestyles often sucked by too much work. We also easily fall to the temptation of choosing unhealthy snacks to reward ourselves. And during our hours of rest and relaxation, we often just end up sitting in front of our tv or computer. It is important we recognize our daily unhealthy habits so we can stop and make a conscious decision to start leading a healthy lifestyle.

1.) Start eating healthy food
The biggest favor we can do for our body is to give it the proper fuel it needs to function properly and our body’s fuel is the food that we eat. If we continue to eat sweet, sugary, and nutrient-lacking food we are not doing ourselves any favors. A healthy balanced diet consisting of the proper food groups in the right amounts will ensure our body’s optimal function. Think of it this way, if your car is powered by Petrol you do not chug a liter of soda pop and cola in the fuel tank to make it run.

2.) Get active each day
Regular exercise is another essential thing we need to do so our body can be healthy. If we exercise regularly we keep our body active and agile. Better nutrient absorption and a slew of other health benefits can also be had by doing regular exercise. Activities that strengthen bones and build muscle is also highly recommended.

3.) Maintain a healthy peace of mind
Inner health is as important and outward health. What goes in our brains affect our bodies from the inside. A highly stressed out mind has been observed to affect physiological changes particularly our digestive functions. Don’t let depression or mental stress of any kind will or might overpower you one way or another. If you feel like you are overwhelmed, best to try and workout what is bothering you and seek professional health if you need to.

4.) Quit smoking and drinking
People have many bad habits that greatly affect their health but two frequent activities many people do the world over and can be seen being done even in public is smoking and excessively drinking alcohol. Granted these are social activities done for various reasons and in the end, it is up to the individual whether they want to do it or not, smoking and drinking are still very harmful to the body and should best be avoided if possible.

 

5.) Get enough sound sleep
Sleeping is a function we must not overlook. It allows our bodies to rest, our brains to process thoughts better and store memories properly, lowers stress, and lots of other things. Do not compromise on sleep. Following a steady sleep cycle allows us to be able to tackle more things in the proper mindset. Having a steady sleep cycle is essential to our body’s recuperating function. Too many people are suffering various health risks because they are not getting enough sleep.

May this guide help serve as your starting point in plotting and charting your steps to healthy living. These are easy things to read about but implementation is harder than it seems. To start living right, check out these tips on healthy eating and start changing your habits one step at a time.

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Three Easy Dinner Recipes Packed With Protein

For those people who are trying to increase more protein in their diet, these recipes will be right for you. Let us stop ordering take outs. By cooking our own dinner we not only become more aware of what we’re putting in our bodies, we are able to control our salt intake. Cooking your own dinner also helps you save money. What could more awesome than shedding the pounds while have more cash in your pocket?
Tap your inner Master Chef and head to the kitchen cooking these recipes now. Be sure to post your pictures in the blog. If you have any modifications to these dishes, be sure to let other readers know and share the goodness.

Pan Seared Salmon with Braised Broccoli

If you haven’t cooked fish at all in your life you still cannot ruin this dish if you are going to give it a try for the first time. With our step-by-step guide, you can be assured this will turn out perfect the first time.

  • 1 ¼ pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided
  • 1 teaspoon salt, divided
  • 2 heads broccoli (1-1½ pounds), trimmed
  • 1 ½ tablespoons extra-virgin olive oil, divided
  • 1 small onion, diced
  • 3 tablespoons raisins
  • 2 tablespoons pine nuts
  • ½ cup water

Season salmon with half the rosemary and ½ teaspoon salt at least 20 minutes and up to 1 hour before cooking. This is very important so more flavor can penetrate into the salmon and you’ll have a much more flavorful, delicious dish.

Cut the broccoli into florets with 2-inch-long stalks. Use as much of the vegetable as you can.
To make it easier to digest, remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise. Be sure to have even sizes so florets cook more evenly.

Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Careful with tossing. If you are not confident with your tossing abilities, just use your spatula.

Cook, stirring, until the pine nuts are fragrant and beginning to brown this is usually done in three to five minutes.

Add the broccoli, season with the remaining ½ teaspoon salt and toss to combine.

Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated about eight to ten minutes.

Meanwhile, heat the remaining ½ tablespoon oil in a large nonstick skillet over medium-high heat. Using non-stick cookware is important in weight loss because it helps you cut back on oil.

Add salmon, skinned side up, and cook until golden brown about three to five minutes. Gently turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more. This ensures that your fish will cook just right. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.

Nutrition information
Per serving: 311 calories; 14 g fat (2 g sat); 5 g fiber; 16 g carbohydrates; 32 g protein; 144 mcg folate; 66 mg cholesterol; 6 g sugars; 0 g added sugars; 1,976 IU vitamin A; 77 mg vitamin C; 111 mg calcium; 2 mg iron; 700 mg sodium; 961 mg potassium
Nutrition Bonus: Vitamin C (128% daily value), Vitamin A (40% dv), Folate (36% dv)
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 4 lean meat

Easy and Quick Chicken Tikka Masala

Stock up on your spices because we’re very confident you are going to make this dish over and over again.

  • 4 teaspoons garam masala
  • ½ teaspoon salt
  • ¼ teaspoon turmeric
  • ½ cup all-purpose flour
  • 1 pound chicken tenders
  • 4 teaspoons canola oil, divided
  • 6 cloves garlic, minced
  • 1 large sweet onion, diced
  • 4 teaspoons minced fresh ginger
  • 1 28-ounce can plum tomatoes, undrained
  • ⅓ cup whipping cream
  • ½ cup chopped fresh cilantro for garnish

Stir together garam masala, salt and turmeric in a small dish. It’s best to mix these items in a small dish separately to really integrate the different flavors.

Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour. This will be used later for the sauce.)

Heat 2 teaspoons oil in a large skillet over medium-high heat. We opted to use canola oil so it doesn’t “burn” quickly. Cook the chicken until browned usually one to two minutes per side. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger. Cook these items while stirring often, until starting to brown. Add the reserved spice mix and cook, stirring, until fragrant. Sprinkle with the reserved 1 tablespoon flour and stir until coated.

Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes. Stir in cream. Add the chicken and any accumulated juices to the pan.

Bring to a simmer and cook over medium-low heat until the chicken is cooked through, usually four to five minutes. Garnish with cilantro.

Serving size: 1½ cups
Per serving: 318 calories; 14 g fat (5 g sat); 4 g fiber; 21 g carbohydrates; 27 g protein; 56 mcg folate; 85 mg cholesterol; 6 g sugars; 0 g added sugars; 1,029 IU vitamin A; 29 mg vitamin C; 109 mg calcium; 3 mg iron; 585 mg sodium; 682 mg potassium
Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (21% dv)
Carbohydrate Servings: 1½
Exchanges: ½ starch, 1 vegetable, 3 lean meat, 2 fat

Simple Swedish Meatballs

One can never go wrong with meatballs. Don’t let the thought of preparing meatballs scare you because this is very easy, quick, and yummy.

Combine onion, bread crumbs, ¼ teaspoon salt, pepper, nutmeg and cardamom in a bowl. Add the ground turkey and pork; gently mix to combine (do not overmix). Using a scant 2 tablespoons for each, make about 20 meatballs.

Heat oil in a large non-stick skillet over medium heat. Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too hot, until almost cooked through, 10 to 12 minutes. Transfer to a plate.

Add mushrooms and flour to the pan and increase heat to medium-high. Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes. Pour in broth to the pan and scrape any brown flour sticking to the bottom to make sauce more flavorful, add the meatballs. Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes. Remove from the heat. Add sour cream, parsley, jam and the remaining ½ teaspoon salt to the sauce; gently stir until combined.
Make Ahead Tip: Freeze cooked meatballs in sauce airtight for up to 3 months. Defrost before reheating.

Serving size: 4 meatballs
Per serving: 255 calories; 11 g fat (4 g sat); 2 g fiber; 16 g carbohydrates; 24 g protein; 46 mcg folate; 62 mg cholesterol; 5 g sugars; 2 g added sugars; 344 IU vitamin A; 8 mg vitamin C; 43 mg calcium; 2 mg iron; 636 mg sodium; 631 mg potassium
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 lean meat, 1 fat

 

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The Venus Factor

7 Ways To Kickstart Your Body’s Metabolism

 

You know your metabolism is up because your body functions and runs like a well-maintained and oiled machine. You have a steady weight and more energetic, you can just function in your day-to-day tasks without any problems. Yet, many people these days find themselves weak, lethargic, and lacking the drive to do anything. Some might immediately attribute it to depression, blues, or other emotional problems (which may be true, better to consult your physician) but there are times when all you really need to do is kickstart your body’s metabolic rate and you’ll be in that “happy” place. To figure out how to get to that happy place though we need to do some things and incorporate some lifestyle changes daily until they become our daily eating and exercising habits.
We’ll break down these things into seven easy to digest actions and go about them one by one.

1.) Start doing some heavy lifting and do more of it
For many people starting out their fitness routines they think that just by burning calories would be enough to get them to that happy place and lose weight. Constant glances at the calorie-burned counter on one’s Fitbit or machine is often what people do, thinking that if they add more time to the workout and make the number higher then it will be “better”. It’s not really a fool-proof case though. If you want your metabolic furnace to actually start burning during your daily routine you need to concentrate on toning and adding muscle to your physique. Here’s the thing, muscle burns more fat. Try to fit a total body strength workout two to three times per week using weights that are heavy enough for you to make ten repetitions in the difficult level. This will help you get toned and burn not only calories but fat.

2.) Start eating protein in the morning and afternoon
To crank up your metabolism, you need to eat quality protein. They come in the form of eggs, fish, legumes, yogurt, and lean meats. Most people have their protein at night for dinner by opting for chicken or fish, that’s easy. But if you want to get the most of your protein, have it during breakfast and lunch. As you build your muscle with heavy lifting consume your protein of choice before and after your regular weight training workouts. Your body works double time to break down and process calories that comes from protein than from carbs or fat which results in a slight bump in your metabolism. Protein is also the key in feeling satiated. It makes you feel fuller and helps your body burn more calories by breaking it down. Hence, you are hitting two birds with one stone.

3.) Manage your stress
It’s not a secret that chronic stress is unhealthy. Stress affects your body in more severe ways than most people may care to think. A high level of stress in your body makes you burn less calories. Stress can change the way your body metabolizes fat and it even led to the reduction of the benefits you get when eating healthy. Your digestive system just doesn’t function properly when you’re too stressed out.

4.) You can snack before bedtime
Yes you read this part right BUT before you dash to your fridge to reward yourself with a sweet treat keep in mind that not all snacks are created equal. The right and proper bedtime snack will help boost your metabolism. It does this by keeping your blood sugar level stable. When your blood sugar level is stable your pancreas will secrete a fat-burning hormone called glucagon.
To crank up your body’s glucagon production, eat a protein-rich diet. Protein helps stimulate the production of glucagon by sending a signal to brain that “you’re going hunting” and it is safe to shed fat because you’re going to replenish it after. Protein helps promote a longer lasting feeling of fullness. This helps you stay satisfied especially on a lower calorie diet.
Be sure to eat high quality protein. Choose good meats for your meals and snacks like grass-fed beef and lamb, wild seafood like salmon, mackerel, sardines, and other “oily” fish varieties, pastured poultry and eggs, grass-fed whey protein, game meats like elk, rabbit, etc)

5.) Go to sleep early
Being a very busy individual juggling work, a social life, family, and probably another type of job in the process, sleep may be something last on your “to-do list” for the day. I’m willing to bet that you’d skip it if you can. But the thing is, sleep is actually very important for your health and body. Sleep deserves priority status. Not getting enough rest wreaks havoc on your body’s metabolism. Your brain misreads your body’s cues which in turn might rev up your appetite because it thinks you need so much more energy to help fuel your late-night forays.

6.) Move right now!
You might be confused with this next suggestion. Even if you do one hour exercise routines daily that’s still not enough especially if you spend so much time sitting down. You are stalling your metabolism throughout the day. Movement not only burns calories, it keeps your metabolism high. Make an effort to stand up at your desk, go outside, walk around your house or building once or twice, go down stairs, do these movements whenever possible. More movements during the day even if it’s just walking down a hallway will keep your body and metabolism running. If you face a desk most of the time, consider investing in a standing desk.

7.) Stop obsessing about calories
People who want to boost their metabolism often stress and obsess about calorie-counting but this is not the full picture. Calories fuel your body and helps your metabolism run efficiently. If you take in too few, you’ll start feeling hungry and more fatigued. To combat this, again eat more protein like fish, eggs, and meat. Healthy fats are also needed like what you can get from olive oil, almond butter, avocadoes. Fresh fruits and veggies will also help deliver high-quality, nutritionally dense calories to your body. All these helps your metabolism run optimally. When it does, it helps burn more calories. If your metabolism is low your body just conserves calories thus leading to weight gain.

 

It’s the little things we do daily that help boost our health and metabolism. Little things that translate to big changes when we add them all together.

 

Read more articles here:

Seven Habits To Increase ANY Weight Loss Program Effectiveness

Practical Tips For Weight Loss

Mental Struggle of Weight Loss

3 Portable And Nutrition Packed Breakfast Ideas For People On The Go

We have been told that breakfast is the most important meal of the day and here is the proof that is indeed true. This being proven, we should make it our healthiest one as well. Let us stop replacing a good and healthy nutritious meal with a cup of coffee or worse, nothing at all. Here in FitnessBright we definitely understand though that sometimes (always?) we’re in a rush to make our morning commute. Here are three portable and nutrition-packed breakfast ideas for people on the go. We are quite familiar with grabbing the closest fat and calorie-filled food near us as we dash for the door, or just skip breakfast altogether. This is definitely not good for our bodies! Today, let’s aim to change that. Let us start the morning meal right while rushing out the door with these easy, weight loss-inducing breakfast foods that are 100% commuter friendly!

1.) Mini Breakfast Bites

INGREDIENTS

7 large eggs
1/4 tsp. salt
1/4 cup milk
1 cup grated cheddar cheese (we prefer mild but use what you prefer)
1 cup roughly chopped spinach
3/4 cup Parmesan cheese
Cooking spray

INSTRUCTIONS

Preheat the oven to 350ºF. Grease a 12-count muffin tin with cooking spray and set aside.

In a medium bowl, whisk the eggs until smooth.

Add the salt, milk, cheddar cheese, and spinach and be sure you mix it well.

Spoon the mixture into the muffin tins and fill about 2/3 of the way.

Top with Parmesan cheese.

Bake for 20-22 minutes, or until the edges become golden.

This breakfast is fantastic to bring with you on your commute. Take about 3 pieces with you in a paper bag or recyclable container together with your veggie juice/smoothie and you can eat on the train/bus/anywhere hassle-free.

2.) Kale and Egg Omelet Cheese Toast

INGREDIENTS
4 slices of bread (any bread will do. We used whole wheat raisin bread)
1 cup chopped kale with the center ribs removed
1 egg lightly beaten
Grated cheese (we used Parmesan)
Salt and Pepper to taste
Olive oil for sautéing kale and for cooking egg

INSTRUCTIONS

Heat oil in a frying pan until hot and sauté the chopped kale. Cook for 2 minutes with a little salt. Set aside kale and wipe out pan.

In a bowl, beat one egg and season to taste. Add oil to frying pan. Pour beaten egg into pan and let it spread thinly. Lower the heat. Once the omelet is cooked, use a rubber spatula to gently fold the omelet into quarters.

Stack kale and egg on toast. Grate cheese on top. Place toast back into warm pan and cover for 30 seconds to melt cheese.

This fancy-looking toast will really energize you as you make the dash for your office. You don’t need to pick up a sugary doughnut to go with your coffee. This recipe also goes great with green tea.

3.) Breakfast Fruit Salad

INGREDIENTS

1 cup uncooked quinoa (I used tricolor)
1½ cup strawberries, sliced
1 cup blackberries
1 cup blueberries
1 mango, diced
Honey Lime Glaze:
¼ cup honey
2 tablespoons lime juice
1 tablespoon chopped basil for garnish

INSTRUCTIONS

Rinse and prepare the quinoa according to package. Let quinoa cool to room temperature.

In a large bowl, combine quinoa, strawberries, blueberries, and mango.

To make the glaze: In a small bowl combine the honey and lime juice. Drizzle over the fruit salad and toss to coat. Garnish with fresh basil.

 

These recipes are all healthy and nutritious. They go great with your new fitness programs like the

Venus Factor Program – The Key To Weight Loss

The 3 Week Diet Review And My Own Testimonial

The 3 Week Diet Review And My Own Testimonial

This Diet Helped Me Lose 52 Pounds!

I am writing this article because I want to let everyone know my story. This is partially the reason why I got into fitness. This is my 3 Week Diet review and my own testimonial. Let me start off by saying that I’ve never been a social person. I am the type who likes to work in the background instead of center stage. I can say that I’ve always been this way since I was in my teens but being completely honest with myself, I think this “extreme shyness” worsened in my 20s because I have gained so much weight. I am a short person not even reaching 5”3. Weighing more than 200lbs and with my height, I just felt like a little barrel. It was a “good thing” though that my job did not require me to be constantly meeting people hence I felt “safe” in my skin. Then one day, I got called by our company’s president and he wanted me to deliver an opening speech for our annual Christmas party. I was mortified! That meant being on stage with at least 300 people (not counting their partners and kids they’ll be bringing along) and all their eyes would be on me.

I – DO – NOT – DO – PUBLIC – SPEAKING – EVER!

I tried to give excuses as to why a different person is a better choice than me to deliver such a speech. I even emphasized my being single at that point. Christmas is the time that we should highlight the importance of family etc. Better choose someone who can live up to this image, I thought I expertly argued. But my boss will not listen. And if I had continued arguing with my boss providing flimsy excuses it would have negatively affected my professional life. So, after my long protest, I had resigned myself to the fact that I will be speaking in front of this giant crowd (it’s big in my head because I’m not used to it) and I will have to face my worst nightmare.

That night, I stood in front of my mirror in my undies and tried to run through a motivational speech as I tried to tell myself over and over that I can do it. This experience was my stepping stone into confronting my inner fears and being completely honest with myself. What I saw in the mirror wasn’t a happy and confident individual. Instead, the figure staring back at me was a sad and unhappy woman who is the complete opposite of what she’s portraying to the world. That night, three weeks before my Christmas party speech, I made the decision to make fitness a goal and priority in my life. I was not getting younger and as my age climbed up so did my weight. This was not good. I started Googling weight loss programs that night just to get an idea what I might be doing. I came across the 3 Week Diet program and was curious about it because the testimonials I’ve read all sounded too good to be true and at first, I didn’t want to believe any of it. But, keeping in mind that my speech was also in three weeks, I decided to give it try. I was probably the most skeptical buyer because other websites that offered this product seems to just say, “Hey you, yes you! You’re fat so come here and buy me!” But, being brutally honest, I was desperate at that point. All I said to myself was, what more can I lose? After all, they do have a money back guarantee.

Two days after I received my order, I assessed myself and vowed to be totally honest. I was 85 pounds overweight. I did not look nice at all and I felt like I was a slob. I knew I wouldn’t be able to get rid of those 85 pounds overnight but I told myself that if I can just lose a third off that number then I’ll be happy and it was money well spent. Unlike my other diet attempts in the past, this time I was truly determined to really lose the weight. Not only to look good but to somehow be on track to start leading a healthy lifestyle. I have been awakened by what I saw and at this point, there was no turning back.

When I finally got to see the information on the whole system and reading everything I gained a much better understanding of what I was getting myself into and I became enlightened about a lot of things.
The 3 Week Diet is a step-by-step plan on weight and fat loss that tells you exactly what to do. The information on paper were all easy to read and “digest” but let me tell you, the first week itself was hell of a struggle! My then record for exercise was attempting to do 15 squats because I downloaded some fitness app some months ago but never got around to finishing. The 3 Week Diet not only had dietary guidelines but real exercise programs that help you target your problem areas. The good news is that they’re only 20 minutes long each so I really did not have any excuse not to be able to do them.
The other struggle that I really had to wrestle with was sticking to the calorie cutting advice. I love breads, pastries, desserts! I have a terrible sweet tooth and trying to tame that monster was the biggest challenge for me.

My first week seemed like a disaster. I felt low on energy because I cut back on my calories. That is one downside of when you reduce your calorie intake. This can leave you low on energy. I knew this was going to happen so I steadied my mind and still tried to stick with the diet. I did snack a few times but I made sure that I was munching on healthier alternatives now instead of reaching out for a Snickers bar or some other candy bar. I found some quick and easy snack recipes and made my own power bar. To keep me awake, I switched to green tea instead of having someone buy me coffee which I always do.

On my first week on the program, I just lost 5 pounds. I’m not going to lie, I felt disappointed at first. I was expecting more. I know the weight loss was water weight and I have a long way to go but the other changes I have observed was that I felt “lighter”. The first three days were difficult but on my fourth and fifth days on the diet I actually felt better. With these two major changes, I figured I will stick to this diet. I even stopped weighing myself on days 6 and 7. Simply because I didn’t want to get stuck with the numbers. I wanted to do this because I wanted to be healthy. I said I will worry about the numbers later.

My second week on the 3 Week Diet was much better than I expected. My body had a sore spot or two because of the exercises but overall, I felt great! Co-workers actually noticed that I was “glowing” and that my face looked different. I looked at myself in the mirror and another physical change I noticed was that my face got thinner, not much that it makes it look weird, but there was a subtle change in my appearance indeed. Dropping all the fizzy, carbonated, and high sugar drinks also made me less bloated. I noticed that now on my second week I wasn’t craving sweets at all. Every time I wanted that extra “sweetness” in my mouth, I reach out for my fruit tea and take a sip. I drank more water as well. My bowel movement was getting regular and again there was that feeling of “lightness” that I never felt before. This lifestyle change was giving me more positive results than I could have imagined. With my Christmas party speech fast approaching I took out the scale after my second week and weighed myself. To my great surprise, I lost an additional 14 pounds! Two weeks on the 3 Week Diet and I already lost 19 pounds! I was absolutely ecstatic.

I tried my old black dress which I usually wear for parties (I just accessorize it differently every time) and to my surprise it was actually very loose on me. I lost 3 inches off my waistline. Three inches may not be much to many people but that was a blessing to me! For the first time in years I actually looked forward to shopping for a new outfit. I felt like I had a new lease on life. This may sound over dramatic but for someone who has been overweight their entire adult life, losing all that weight and those 3 inches was a life changer. The physical changes in my body also brought forth changes in my outlook. For years I always had a cardigan or shawl as part of my daily work attire. That’s to cover those side bulges I guess. But I notice that now I felt more confident in just wearing my blouses without those extra layers of fabric. On my second week, not only was I able to buy a new dress but I got three new blouses too. Old pants which I was not able to donate started to fit again.

I was able to deliver my speech with a more confident outlook. I felt great and looked great!
My first attempt at completing the 3 Week Diet plan helped me shed 24 pounds. I greeted the new year 24 pounds lighter with 4 inches off my waistline. It was my first New Year’s Eve party without me “pigging out” and getting drunk. I was reborn!

This helped me get into other exercise regimens because I was determined to make this lifestyle switch. I did not want to go back to my old routines and into my old self. I was happier, healthier, and more fulfilled in this new change. I attempted the 3 Week Diet again because I had more weight to lose. The great thing about this program is that it also gives you a guide on what to do after you are through with the 3 Week Diet plan and how to keep those unwanted pounds off. Once you notice you’re putting on the weight again, you can absolutely restart your 3 Week Diet regimen and start losing weight.
So far, I’ve done the 3 Week Diet thrice already and my combined weight loss has reached 52 pounds.

I have also done numerous lifestyle changes that are for the better but it was the 3 Week Diet that catapulted me to this spot I am in now and gave me my first comprehensive guide in weight loss.
Give this program a chance and make that commitment to stick with it. It is not going to be easy, believe me because I have been there but it can be done and you will definitely see results once you commit to do it.

Get your own copy of the 3 Week Diet Program in their official website here:
https://3weekdiet.com/

You can also read the introduction manual of the 3 Week Diet program here:
The 3 Week Diet Introduction Manual

Here are other people’s results!

The 3 Week Diet is a short-term weight loss and fat burning program that focuses on losing a lot of weight fast. Its main target is to get you to lose up to 21 pounds in three weeks.

The main reason why most people fail their weight loss and dieting attempt is because it takes so long to see results so the creator of the 3 Week Diet program decided to create a system to burn fat as fast as possible.

The good thing about the 3 Week Diet program is that it does not stop working after three weeks. It also tells you what to do after 21 days to keep the weight off and improve your overall health.

Another advantage of the 3 Week Diet system is that you can repeat the program more than once to keep on losing weight. Plus the 3 Week Diet works for both men and women! You can invite your special someone, your spouse, your best friend, or anybody really to start this program with you. It works! The only hindrance to this program not working is YOU. If you commit to the program you will see results.

Visit Official 3 Week Diet

For other articles related to the 3 Week Diet please read the following:

The 3-Week Diet Program. Review for 3-Week Diet