Are you struggling to find that sweet spot to good health? Check out this week's Hump Day Health & Fitness entry for options when it comes to a plant based diet. Check out the full video using the link in my bio 👆👆👆👆👆👆👆👆 https://youtu.be/y3F226GvLs8
Healthy outside starts from the INSIDE. 😋
Got home early today 😁😁homework done ✅ reading done ✅ dinner done ✅ now ready to relax and watch our show 😀 we love music so we are super into SONG LAND On NBC, any of my friends into it?
My girls LOVE iT! And I love that we get to watch something together as a family. 😊 .
Anyway... I’m sure you want to know about my dinner.. lol 😂😜 super easy. The quinoa was already prepared all I had to do is put in the microwave, chicken breast was already seasoned ready for me to put in the oven. I did had to work a little more on the cauliflower. 😜Check out my stories to see the pics of the stuff I buy already prepared. .
I love my 2b mindset diet plan, I enjoy all my meals!!! Check out more on the 2b mindset if you want to be food free/ diet free. Live life with BALANCE!! Operation fitmom fitness.com the info will be under coaching programs/ 2bmindset. 😉
Contact me if you have questions.
Have a good night my friends!! .
Take Notes 📝
Progress takes time. ❌You aren’t going to see MASSIVE changes in 1 month❌
✅You will see changes over time✅
❌You aren’t going to drop 3 Pant sizes in 1 week❌
👙👗Your clothes will start fitting better slowly but surely!👙👗
❌You don’t need to deprive yourself or restrict yourself from foods you enjoy❌
✅Incorporate those “fun” foods into your plan and still see progress✅
Anecia Antoinette Jones has been putting in a lot of work in the weight room and also working on tightening up her nutrition but not restricting herself. It’s paying off!
- Why should we EXFOLIATE???? Exfoliating does a good job for our skin as it removes blemishes and dirt from our pores or any infection.
It Purifies the skin. #cloggedpores are a cause of acne. It unclog the pores and the toxins and harmful particles from our skin. 💯💯💯💯💯💯💯💯💯💯💯💯💯💯💯 It gives a glow texture to our skin. For cleansing, one can use:
2.Scrubs with very small particles
5.Rice Flour ✨✨✨✨✨✨✨✨✨✨ Good diet also exfoliats our #skin . When there is deficiency of anything, our skin alarms us for it.
What is Leptin?🤓⠀
Leptin is one of many hormones in the body that plays a role in regulating appetite and body composition. Leptin is classified as an “anorexigenic”, meaning it is appetite-inhibiting. Leptin is produced and secreted by white adipose (fat) tissue and interacts with the hypothalamus to therefore reduce hunger. 👌🏼⠀
Circulating leptin levels have been found to be directly correlated with body fat levels. Meaning, the more body fat an individual has, the more leptin their body will produce in order to reduce appetite at an attempt to maintain a favorable body composition. 📈⠀
In skeletal muscle, leptin activates an enzyme called AMP-activated protein kinase (AMPK). This then promotes fatty acid oxidation (the breakdown of fat) and utilization of these products for energy, therefore increasing our metabolic rate.🔥⠀
Why is this relevant? Well if you’ve been dieting for a long period of time and have significantly decreased your body fat percentage, you’re likely to experience decreased levels of leptin. This can lead to an increase in hunger as well as a drop in your metabolic rate, therefore making it harder to maintain the progress you’ve made. 😠⠀
So, are we just DOOMED when it comes to achieving or maintaining progress? Absolutely not. Below are a few strategies you can use to help increase leptin without a spontaneous gain in body fat.👇🏼👇🏼⠀
✅Properly placed refeed days (usually 2-3 consecutive days) of increased carbohydrate intake, putting your calories at maintenance or slightly above maintenance, can be used to help raise leptin levels during a fat loss phase.👍🏼⠀
✅Including diet breaks 1-2 weeks in length of maintenance calories can also help raise leptin levels back up during a fat loss phase. 👍🏼⠀
✅Properly reverse dieting by slowly increasing calories after you’ve just finished a fat loss phase can also aid in increasing leptin while maintaining your body composition as calories increase. 👍🏼⠀
Do YOU utilize any of the strategies listed above?🤔
Do you want to save time during your meal prep? We've got you covered with this Caprese Pesto Sausage Pasta recipe that is ready in 15 minutes! 🙌⠀
We are so excited to announce that @alfrescochicken just launched their new Week Night Pasta and Salad inspired flavored sausages. They are pre-cooked and make meal prepping faster than you can imagine! They are definitely a staple ingredient that you want to always have on-hand. So, screen shot this and make sure to pick up the 6-ingredients that you need for this recipe this weekend! 🛒 #sponsored . ⠀
Caprese Pesto Sausage Pasta Ingredients: ⠀
1 package @alfrescochicken Pasta Night Italian Style Chicken Sausage⠀
1 box chickpea pasta⠀
1 cup pesto ⠀
1 cup grape tomatoes⠀
1 cup mozzarella pearls⠀
2 cups spinach⠀
fresh basil, if desired⠀
Method: Grab the full recipe and the nutrition values (if you're curious) on the website using the link in our bio --> @mealpreponfleek ⠀⠀ ⠀⠀⠀⠀⠀
Make sure you're following @MealPrepOnfleek#MPOFWhatToEat#MealPrepOnFleek ⠀
2 918 minutes ago
Las #proteínas son uno de los nutrientes esenciales en la dieta de todo deportista y amante de la vida sana, ya que las necesitamos al momento de conseguir un desarrollo total de los tejidos y de las fibras musculares. La mayoría de la veces tenemos dudas de si tomarlas #antes o #después de entrenar👇🏼
➡️ANTES DE ENTRENAR. El organismo tendrá el tiempo suficiente para asimilar correctamente estos nutrientes y lograr que mientras estamos llevando a cabo los entrenamientos los músculos realicen mucho mejor la síntesis proteica, logrando un mayor rendimiento debido a que la fatiga se retrasará y el riesgo de lesión muscular disminuirá.
➡️DESPUÉS DE ENTRENAR. En este momento el organismo necesita un aporte extra de estos nutrientes para reponerse de la actividad realizada. Es cierto que los batidos de proteínas son rápidamente asimilados por el organismo al consumirse líquidos y concentrados. La asimilación de los mismos es casi inmediata y por lo tanto el aporte que recibe el organismo es instantáneo.
Tú cómo te la tomas ¿antes o después? #protein#whey#wellness sabías que pronto tendremos de nuevo la #MuscleWhey ➡️Desliza 😏
Relative Energy Deficiency in Sport (RED-S) is an updated, broader, more comprehensive term for the condition previously known as “Female Athlete Triad”.
The Female Athlete Triad is a syndrome in which the following are present:
▪️eating disorders/disordered eating (low energy availability)
▪️amenorrhea (menstrual disturbances)
▪️decreased bone density
Studies have found that it has become a more complex condition and that males are also affected.
Constantly being in a state where calories in are lower than calories out is very dangerous⚠️for your health and athletic performance.
There is a time⏱and a place for this if aesthetics are your goal, but only for short periods.
❓What causes it❓
🔻An energy deficiency relative to the balance between dietary intake and energy expenditure required for health and activities.
🔻Energy In (food) < Energy Out (activity)
❓What are the signs and symptoms❓
Impaired physiological function including, but not limited to:
🔻menstrual function (females)
For more information we highly suggest reading the IOC Consensus Statement on RED-S.
0 19 minutes ago
Breakfast of Champions 🏋️♀️ Caramel Apple Cinnamon Oats with LIQUID MUSCLE 💪🤤 I LOVE this stuff! You’ve got to try it! @ky_n_peppa
Powering Athletes With The World's Purest Protein™️
LIQUID MUSCLE is a flavoured Egg White that has the taste and texture of an indulgent Milkshake. ✅ 35 Grams of Pure, Clean Protein per 292ml ✅ ZERO FAT ✅ ZERO SUGAR ✅ ZERO Cholesterol ✅ Gluten Free and Lactose Free
Only 4 ingredients!
It is pasteurized for food safety so you could DRINK it right out of the bottle and even COOK and BAKE with it.
DRINK. COOK. BAKE.
LIQUID MUSCLE is Now Available in many Stores across Canada and COMING SOON
to the USA, EUROPE, UK, AUSTRALIA…WORLDWIDE !
Check out our Store Locator at:
New stores are being added regularly.
This week get Universal Animal Pak for only $24.99 when you mention this post! 44 pack container or powder formula. Offer available in stores only now- Friday August 23rd
1 1110 minutes ago
Sabemos que para el entrenamiento necesitamos proteínas entre otras cosas para crear un buen músculo y así obtener mejores resultados tengo deportivos como en la vida diaria. —
Ahora bien, la proteína se encuentra en muchos lugares. Claramente si hablamos de carne tenemos que consumirlas lo más magras posibles. Puede ser pechuga de pollo, lomo de vaca, lomo de cerdo, pescado, huevos (preferiblemente sólo la clara cocida). No te olvides que los garbanzos, lentejas, y otras legumbres (como la soja también) son una fuente de proteína natural.
También tenes la suplementación como batidos protegidos, aminoácidos, y las variantes que tantas marcas tienen. Una muy buena marca es @bodyadvanceoficial. —
La proteína desempeña un papel decisivo a la hora de aumentar masa muscular. El requisito básico para ganar masa muscular es, por supuesto, el entrenamiento de fuerza e hipertrofia.
Las necesidades de proteínas aumentan con la intensidad del entrenamiento y deben ajustarse consecuentemente.
La ingesta de proteínas es esencial para aumentar masa muscular, ya que la musculatura está compuesta en gran parte por proteínas.
Aquellos que quieren ganar masa muscular deben consumir abundantes alimentos proteicos. Si el objetivo es aumentar masa muscular, recomendamos una ingesta diaria de 1,3 a 1,5 gramos de proteína por kilogramo; esto es aplicable a ambos sexos.
Todo debe estar planificado, tanto la nutrición como el entrenamiento. No dudes en escribirnos y así verás tus logros tanto deportivos como personales o estéticos.
Queridos pacientes 🙌👨⚕️ un gusto saludarlos y poder compartirles mi siguiente capacitación, así como ustedes, día a día me demuestran su total esfuerzo por ser los mejores, también me uno a ello para brindarles siempre el mejor aporte médico científico, y sobre todo siempre con la mejor motivación, ustedes🥇vamos por más 💪😷 Certificación internacional de ejercicio físico y rehabilitación metabólica avalado por el instituto internacional de ciencias del ejercicio físico y salud (España), y dictado por el gran Dr. Carlos Saavedra ( Chile )
Which would you rather put in your body? (Asking without judgement.) 🤗 #Repost@maxlugavere
The left side is an ultra-processed attempt to recreate meat, loaded with questionable ingredients like canola oil. It also contains very little nutritional value other than protein which comes from the pea protein isolate. .
The right side is organic, 100% grass fed beef. It contains protein but is also loaded with vitamin B12, vitamin E, heme iron, creatine, zinc, omega-3 and 6 fats, and others.
Personally I would pick the right side any day, and I’d completely avoid the left side, but I understand that people have different views on this topic. From the standpoint of nutrition, however, it seems pretty clear which is the winner.
my additional comment:
I know how beyond meat products are useful in achieving macronutrient balance for vegans. And in some cases I will encourage it , but for omnivores the answer is real meat.
Szechuan Shrimp Stir Fry.
You are Struggling with Weight Loss, If You Want to Get Tips / Trick and a Plan that Helps You Lose Weight at Home – You can Join Our Program by Click in the Link in the BIO.
INGREDIENTS (Servings 4):
• 1 ½ lb Raw Jumbo Shrimp peeled and deveined.
• 1 Tbsp Sesame or Vegetable oil.
• 2 Bell Peppers different colors, chopped.
• 1 ½ Cup Snap Peas.
• 6 Green Onions sliced to 1.5-inch pieces, plus more to garnish.
• 1 Tsp Sesame Seeds.
🌱3 of my favourite vegan snacks at the minute! What are your favourite snacks? Let us know in the comments ⬇️⬇️
🧨Vegan jerky from @eversoqwrkee is my go-to high protein snacks at the minute, especially the maple bacon flavour!
🍿Popcorn is great for a quick snack, I usually just whip up a big batch for a few days. I just use a bit of non-stick spray to avoid the corn sticking.
🌰Dates & nuts are my all time favourite! Perfect combo of sweet crunchy heaven.
🍫Bonus snack tip, put some nut butter in an open date & add a chunk of dark chocolate inbetween! Try & stop tucking into them!
🎤Think you can top that?
For meal plans click the link in my bio!
7 3553 hours ago
🥗 PROTEIN SALAD BOWLS 🥗 ⠀*Swipe for Shrimp, Chicken, Beef, Salmon or Cheese easy meal ideas! Recipes below👩🏻🍳Which is your favourite?!😍⠀
By @healthyfitnessmeals⠀ @fitonomykitchen @mealstoeat .⠀
All dishes approximately 500 CALORIES⠀
🍤 CAJUN SHRIMP 🍤⠀
Sauté 1 lb shrimp with 1 tbs paprika, 1 tsp Cajun and 1 tbs Olive Oil. Salad bowl ingredients are Romaine lettuce, corn, tomatoes + avocado. Dressing: Olive oil, lemons, salt and pepper.⠀
🍗 CAJUN CHICKEN 🍗⠀
Chicken breast marinated with Cajun, paprika and EVOO then sear until your liking! In bowl add Quinoa, corn, tomatoes + avocado mix with salt, pepper, oil and 🍋 Garnish with pepper and cilantro.⠀
🧀 Mozzarella and Avocado 🧀⠀
What you need: Mozzarella Pearls, avocado and tomatoes with balsamic vinegar, fresh basil 🌿, oil, s+p.⠀
🥩 Garlic Sirloin Steak 🥩⠀
1 lb Baby Yellow potatoes, tomatoes + sugar snaps cooked with oil, Italian herbs, garlic powder, s+p. Steak marinated in oil, 2 garlic cloves minced, 2 tbs balsamic vinegar, s+p. Garnish with Parsley. Enjoy!⠀
🍣 Salmon 🍣⠀
Season with EVOO, garlic powder, raw honey🍯⠀
Eggs, sautéed spinach and 🥑⠀
Which is your favourite protein?⠀
. ⠀ #protein#meat#salmon#chicken#cheese#keto#shrimp#recipe#wholefoods#nutrition#diet#calories#avocado#weightloss#salad#mealprep#lowcarb ⠀
18 2,49710 hours ago
Hand’s up 🙌 to all my coffee ☕️ lovers.
Like I 🙋🏻♀️ need another excuse to drink more coffee… 🤣
Coffee isn’t just tasty & energising it also has a lot of benefits that are good for you.
In recent years and decades, scientists have studied the effects of coffee on various aspects of health.
Their results have been nothing short of amazing.
Coffee ☕️ doesn't just keep you awake - it may also make you smarter 😇. Many studies have examined the effects of caffeine ☕️ on the brain, demonstrating that caffeine can temporarily improve mood, reaction time, memory, vigilance and general brain function.
Caffeine ☕️ blocks an inhibitory neurotransmitter in the brain, which has a stimulating effect. Controlled studies show that caffeine improves both mood and brain function.
Caffeine ☕️raises metabolic rate and helps mobilise fatty acids from fat tissues. It can also enhance physical performance.
Drinking ☕️ coffee is associated with a drastically reduced risk of type 2 diabetes.
People who drink several cups per day are the least likely to develop diabetes.
In prospective studies, coffee ☕️ drinkers have up to a 60% lower risk of Alzheimer's and dementia.
Coffee ☕️ appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%. One recent study showed that coffee ☕️ drinkers had a 30% lower risk of death during a 20-year period.
Coffee contains antioxidants, vitamins B and minerals…
For most people, coffee can be a healthy part of the diet.
It is fine to enjoy a couple of cups a day.
Spicy Tuna-Avocado Wrap w/ Ezekiel Tortilla 🌯 & Honey Pale Ale Mustard 😗
this looks small but it’s actually filling! would recommend toofpicks to keep it wrapped cuz the ezekiel shits are kinda hard to keep together. been making these a lot.
ALL INGREDIENTS FROM @traderjoes :
- 1 ezekiel tortilla (150 cals / 6g protein) or use a regular tortilla if you’re one of those lucky bitches🙄 - 1/2 small tuna can (can’t fit much in this wrap) - chopped red onion & jalapeño + mayo + squeeze of lemon in tuna - “honey pale ale” mustard
- 1 piece of lettuce
- 1 baby avocado w/ squeeze of lemon
- idk if this even does anything but i rinsed the tortilla, microwaved it for 1 min to make it more bendable lmao. these ezekiel tortillas kinda suck for wrapping shit up, but its nutritious. 🥺
- fold the sides in a little bit before you start rolling, as tight as you can! - anywho, the pics are really fucking self explanatory ! - throw some hot sauce in that bitch if you feelin frisky
Like, Share & Save this recipe! #bitesbybadwood#traderjoes#tunasalad#tuna#healthyfood#healthycooking#foodie#foodporn#protein#fitness#fitspo#healthy#healthyeating
35 1,2256 hours ago
Raspberry cupcake recipe (V, RSF, GF)
I made these cupcakes a couple of weeks ago after I had restocked my pantry at @nakedfoods and I wish I had some left still! They remind me of the fairy cupcakes that I use to have on extra special occasions in my lunchbox when I was in primary school - only these have less processed sugar 😆 The rest of the time, my lunch consisted of a box of raw veggies, a fruit and a sandwich with plastic processed sliced cheese, 1 leaf of soggy lettuce and 1 slice of chicken square loaf ham 🤮
I’m interested... What did you use to have in your lunchbox when you were a child?
➡️ Chia egg (10g ground chia seed + 30g water)
➡️ 200g gluten free self-raising flour (buckwheat flour also works)
➡️ 1 tsp baking powder
➡️ 90g apple sauce
➡️ 110g plant based milk
➡️ 60g granulated sweetener (e.g. coconut sugar, stevia)
➡️ 120g frozen raspberries
➡️ 1 tsp cornflour
➡️ 200g full fat coconut cream, refrigerated (white part only)
➡️ 30g rice malt syrup (if you want it sweeter, add 10-20g granulate sweetener that has been blended into a fine powder)
➡️ 10g beetroot or Acai powder
1️⃣ Preheat oven to 180C
2️⃣ Make chia egg and set aside for 10 minutes
3️⃣ In a large mixing bowl, combine all batter ingredients except cornflour and raspberries until smooth
4️⃣ In a separate bowl, cover frozen raspberries with cornflour
5️⃣ Gently fold raspberries through batter
6️⃣ Divide batter evenly between 6 mini cupcake tins
7️⃣ Cover tin with aluminium foil and bake for 20-25min
8️⃣ Remove foil and bake for further 5 min
9️⃣ Allow to cool in pan for 15min before removing from pan to cool completely
🔟 Icing: Combine all icing ingredients until smooth and cover cupcakes with icing
➡️ Optional: decorate with freeze dried raspberries (got mine from @berry
67 56915 hours ago
SIX Savoury Vegan Dinner Recipes!🌮🥘🍲 *Swipe for all 6 healthy + easy ideas!:)x
What’s your favourite 1-5?💕 ⠀
Yummy Dinner recipes just 5-ingredients-or-less will be great to add to your mealprep list or if you just need some inspiration! All vegan recipes by @plantyou are perfect if you’re looking for some easy and healthy ideas!
🌯 VEGAN BURRITO 🌯
A simple and nourishing recipe:
💃 rice mixed with salsa
🌶 sautéed vegetables
👩🍳 pinto beans
🥥 coconut yogurt
🍣 SUSHI 🍣
⠀⠀ 100 CALORIES
Spread rice over nori.
Place ingredients in centre and Roll!
You will need:
🌱 nori sheets
🍚 sushi rice
🌮 VEGAN QUESADILLA 🌮
Just 25 minutes for:
🍠 sweet potatoes
🍛 black beans
🥘 VEGAN CURRY🥘
Adjust spice with more or less paste!
You will need:
🥥 coconut milk
🥫 red curry paste
🌽 frozen veg
🧀 CHEESY QUESO 🧀
Simple Queso recipe! Just blend:
💃🏻 chunky salsa
🥑 AVOCADO SALSA 🥑
⠀⠀ 200 CALORIES
Simply chop these ingredients and season.
Serve with pita or tortilla chips!
🍋 season lime, garlic + pepper⠀
💕Which dish is your favourite! 1-5? Comment below!
176 13,46410 hours ago
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