A few fun facts about a great healthy fat! The more you know 😉
1) First things first, avocados are a fruit, not a vegetable. They belong to the Genus Persea in the Lauraceae family.
2) Avocados contain four grams of protein, making them the fruit with the highest protein content!
3)Avocado trees do not self-pollinate; they need another avocado tree close by in order to grow. Avocados are an Aztec symbol of love and fertility, and they also grow in pairs on trees.
4)Don’t just think of avocados as a savory addition to sandwiches and salads, Brazilians actually add avocados to ice cream.
5) You can tell that an avocado is ripe when they feel heavy for their size and are dark in color. If you want to quicken the ripening process, simply put one in brown paper bag for 2-4 days. You can speed this process up even more by putting adding a banana to the bag.
6) Avocados mature on the tree, but only ripen once they are taken off the tree.
7) Hass is the most popular variety of avocado grown worldwide. The Hass tree was discovered in the backyard of a mailman named Rudolph Hass in Californina in the 1930’s and Hass patented his tree in 1935.
8) On average, 53.5 million pounds of guacamole are eaten every Super Bowl Sunday, enough to cover a football field more than 20 feet thick.
9) Speaking of guacamole, the origin of the word comes from Spanish explorers could not pronounce the Aztec word for avocado, “ahuacatl,” so they called the avocado “aguacate.”
10) Avocados have the highest fiber content of any fruit and contain vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate.
El primer paso no te lleva a la meta, pero sin avanzar hacia adelante JAMÁS LO CONSEGUIRÁS.
Nuestras metas en muchos casos de encuentran tras trazar una estrategia.
Al ponerle fecha a un SUEÑO se convierte en una META, una META dividida en pasos se convierte en un PLAN y un plan apoyado por ACCIONES se vuelve REALIDAD.
Nosotros nos encargamos de planificar tus alimentos, medirlos y hacemos realidad tus metas.
Kalorien vs Makros
Wer die letzten beiden Beiträge zu abnehmen und zunehmen gelesen hat, wird gemerkt haben, dass ich nichts dazu gesagt habe, wie viele Kohlenhydrate, Fette oder welche Lebensmittel man essen soll / muss / darf, um sein Gewicht zu ändern.🤔
Und zwar, weil es nicht relevant ist, solange die kalorienbilanz stimmt.❗
Wenn du 2000 kcal isst und 2500 verbrauchst, hast du ein Defizit erzeugt und wirst so fett verlieren.
➡️Völlig egal, aus welchen Makros die Kalorien kommen.
Also auch wenn du 2000 kcal rein aus Kohlenhydraten hast (ca 500g) und kein Fett und keine Proteine, würdest du an diesem Tag abnehmen.✔️
Auf der anderen Seite kannst du auch zunehmen, wenn du komplett auf Kohlenhydrate verzichtest.
Bei 2500 kcal Verbrauch und 3000 kcal die du isst, würdest du an diesem Tag zunehmen, auch wenn du 0g Kohlenhydrate hast.🙁
Ich befinde mich gerade in einer Diät und konnte mir gestern diese Pizza zum Abendessen genehmigen, weil ich noch genügend Kalorien offen hatte.
Kalorienbilanz > alles andere.❗
▪️ #nutrition#calories#caloricdeficit#surplus#macros#micros#health#healthylifestyle#fitness#instafood#instagram#coaching#knowledgeiskey#progress#results#food#pizza#kiwi#mitschale#fruits #tkfitness
How to set up properly on the Barbell Bench Press, by @dem_pt.
Comfortable position on the bench. Take your time getting set up.
Grip the bar just outside shoulder width (as a general rule).
Small arch in the lower back (neutral), so that there’s a gap between the bench.
Shoulder blades pinched back & down into the pad, before you un-rack the bar.
Make sure you have a spotter (ideally @cmentzing) with you, for safety.
Perform with control and intent, as David does here.
➖➖➖➖➖➖ @reflexnutrition @high5sportsnutrition @puregymofficial #Visfit
1. Be Patient
Of course, no one like to hear this, but it takes time. I'm still making progress and I've been training consistently for 20+ years. You'll typically feel better before you see physical changes. You'll typically get stronger before you add muscle. Understanding this - focus on the way you're feeling after your workouts and increasing your weights and reps each workout.
2. Nutrition Should be Your #1 Priority
You are what you eat. Your body is a reflection of what you put inside of it. Knowing that, you can't outtrain a bad diet. Poor food choices will add stress to your system. Adding workouts to compensate for your bad diet will add even more stress to your system. You're setting yourself up for an eventual breakdown. Don't do it. Eat well 80% of the time, and leave some room for some treats and drinks to keep you sane.
3. Basic Strength Training Should be #2
Never get away from doing presses, rows, squats, deadlifts and lunges. Fad workouts will come and go. Bodies have been built for years with the basics. Sure, it's hard work, and that's why some people avoid it. These lifts will build the most muscle and strength. They will also initiate your body to produce testosterone and growth hormone - two hormones associated with strength, muscle and fat loss.
4. Cardio Should Be Supplementary
If your goal is aesthetic, then cardio work should only be supplementary. Unfortunately, a lot of people make cardio the focus of their program, and only strength train 1-2x/week. Cardio burns calories, nothing more. If you do interval training, you can ramp up your metabolism after the workout. But it won't build muscle or change the shape of your body.
5. Manage Stress
If you're doing all of the above, but you're existing at a very high level of stress, you're going to make it very hard to achieve your best body. Stress can come from work, family, money - you name it. But your workout is also a stressor too. Too much stress doesn't allow you to recover properly from your workouts. Too much stress negatively impacts sleep. So...if you're piling stressor upon stressor upon stressor...you're going to break!
When it comes to measuring success scales are often our first stop.
The success of a fitness program is often determined by numbers, over simplified and underestimated.
While your weight is a good indicator of what's going on with your body, does it really tell the whole story?
Can a scale determine how your mood has changed?
How your energy levels remain constant, or fluctuate during the day?
Can a scale differentiate between fat lost and muscle gained.. When we look more indepth about what we define as success, we must ask what perimeters we set for ourselves prior to our journey. This can be anything from a numerical goal, to an emotional/mental improvement or simply a desire to be more aesthetically pleasing.
Scales can often be confusing, and any stall or increase can have a detrimental effect on your motivation and desire to continue.
These periods of standstill aren't always a bad thing.
When your body composition changes, for example a drop in bodyfat while increasing muscle mass, the scale may remain the same due to the differing density of each with muscle weighing more than fat per same-size portion. @shannon_cooke is a prime example of this, in the past 4 months Shannon has only dropped 4lbs, meanwhile her waist has shrunk by 3.5 inches, while her legs have grown due to added muscle mass.
Physically she looks much leaner than before, she has dropped a few sizes with clothing, and has completely changed her body composition.
To measure this simply with a scale would be impossible.
Allllll the snacks!😍 *Swipe for loads of Healthy Snack Ideas :) Which is your favourite?!💁🏻♀️🍽✨✨
Here are 30 really easy and healthy ideas🧡
Who doesn’t love snacks?!
• 60g dried mango🥭
• 300ml whole milk🥛
• Homemade protein bar
• Banana 🍌 + nut butter
• 25g 70%🍫cacao dark chocolate
• Apple slices🍏 + nut butter
• Homemade trail mix
• Berries🍒+ 🍫
• Grapes 🍇 + 🧀cheddar
• Hummus + vegetables🥒
• Juicy tomatoes🍅 + feta
• 3 plain rice cakes🥞
• 25 🍓strawberries
• 2 🥝kiwi fruit
• 25g 🍿popcorn
• 80g roasted chickpeas
• Pink Lady Apple🍎
• Greek yoghurt🍮19g protein.
• Veg crisps🍟
• Biltong jerky🥩19g protein
• Rice cake bar
• 1 turkey sausage🍔+ 20g lighter cheese🧀
• Beef jerky
• 1 rice cake with 1 tbsp pb
• Homemade cookie dough🍪protein bar
• 170g pot 0% fat yoghurt
• 2 boiled eggs🥚🥚
❤️Which one would you pick?
Some of these have some fat paired with something fruity/veggie. This is good for keeping you satiated and feeling full, as opposed to eating a large volume carby snack that just leaves you want more :)
Created by @kathryn_gray1 and @caloriefixes
Hope you had a lovely weekend! ❤️
⠀ #flexibledieting#cleaneating#calories#macros#snacks#snack#nutrition#mealprep#protein#recipes#recipe#healthyliving#gains iifym #weightloss#diet#wholefoods#cookies#healthyeating#healthyfood#peanutbutter#fruit#chocolate#nuts
29 3,80525 April, 2019
Posted @withrepost • @nickgospo Are you a coffee ☕️ drinker?
Did you know that 200mg of caffeine each day may boost long-term memory? Well, that explains a lot lolol. It can also decrease and protect against type 2 diabetes, Parkinson’s disease, cardiovascular disease and stroke. Not to mention, it is a great way to activate the central nervous system, combat tiredness, and improve concentration and focus
In terms of fitness, the extra boost of energy to get your through a workout is essential. Caffeine raises the metabolic rate and helps mobilize fatty acids from fat tissue. It is a great ingredient if you are doing internment fasting by giving you a boost of energy and focus with minimum calories and “burning fat” in a sense
Sounds good, right? Well, if you didn’t know, caffeine is very addicting. Consuming high doses of caffeine can also lead to insomnia, nervousness, upset stomach, fast heartbeat, and others. These effects vary from person to person and what kind of tolerance you have built with caffeine
🍝HEALTHY SPAGHETTI CARBONARA🍝
🇺🇸I often get questions about my healthy carbonara recipe so here it is :
1️⃣Mix 10gr of cornflour with 200ml of milk.
2️⃣Cook it on a pan on medium to high heat.
3️⃣Add spices of your choice and mixe until it thickens.
4️⃣Add 100gr of low fat ham in cubes into it & 250gr of cooked spaghettis (100gr uncooked).
5️⃣Mix all together and let it cook on low heat for 2min.
6️⃣Add a egg yolk on top (optional).
7️⃣ENJOY YOUR MEAL !😉
👆🏼The recipe step by step is in my story👆🏼
📖More healthy & enjoyable recipes on my blog in bio➡️ @maxime_lrnt
🇫🇷Je reçois beaucoup de questions me demandant comment je fais ma recette de pâtes carbonara donc je vous la partage ici :
1️⃣Mélangez 10gr de maïzena avec 200ml de lait.
2️⃣Cuire dans une poêle à feu moyen-fort.
3️⃣Ajoutez les épices de votre choix et mélangez jusqu'à ce que ça épaississe.
4️⃣Ajoutez 100gr de dés de jambon dégraissé et 250gr de spaghettis cuits (100gr non cuits).
5️⃣Mélangez le tout et laissez cuire à feu doux pendant 2 min.
6️⃣Ajoutez un jaune d’œuf sur le dessus (facultatif).
7️⃣BON APPÉTIT !😉
👆🏼La recette par étapes est dans ma story👆🏼
📖Plus de recettes saines et agréables sur mon blog en bio➡️ @maxime_lrnt ——————————————————
7 1,02024 April, 2019
😋 Keto Meal Prep🍱
- 3lbs Chicken Thighs 🍗
- 3lbs Broccoli 🥦
- 5 tbls Grass Fed Butter.
- 4 Garlic Cloves.
- 2 tsp Paprika.
- Pink Salt.
- Juice of 1 Lemon 🍋
- 1 Cup Chicken Stock.
- Optional: 1/2 Cup Fresh Parsley.
1. In a bowl, combine paprika, salt and pepper. Season the chicken and set aside.
2. Heat a large skillet on medium heat with half 3 tbls of butter. Evenly lay the chicken thighs in a single layer. Cook for 5-6 min on each side.
3. Once cooked, transfer the chicken to a plate. Then, in the same skillet, lower the heat and melt the remaining butter. Add parsley and garlic and cook for a few minutes. Then add in your chicken stock and lemon then reduce the sauce for a few minutes.
4. Add back in the chicken thighs and reheat. Add additional squeezed lemon on top and butter.
5. Get your meal prep containers out and add in your cooked broccoli, rice of choice and chicken!👌🏻
What did you make for your meals this week? 😃
😋 Tag 🏷 someone who would love this ❤️ 🍴 . 😍 .
Make sure to Tag a Keto friend who would love this #ketorecipes !!👇👇👇👇👇👇👇 .
🌱 Follow us @weightlosstips24h for more healthy foods
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #weightlossthatworks#weightlossjourney#weightlosssupport#weightlossgoals#weightlossdiet#weightlosstransformation#diettips#ketodiet#proteins#instafit#fitfam#caloriecounting#ketotips#keto#ketosis dd #transformationtuesday#dietfood#calories#mealprep