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Here I will share health tips, for people to feel good, healthy and happy.

11/10/2022

Strength training to lose weight

Rowing

If you haven’t used your gym’s rowing machine, you’re missing out on one of the best pieces of cardio and strength equipment. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that’ll have you pouring sweat. Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle toward your chest.

“Rowing is a great weight-loss tool because it incorporates the best out of the cardio and strength worlds, with a focus on pulling and opening up the hips and shoulders. At the same time, you’re working your heart and lungs,” Ryan says. Because many people have desk jobs, our backs tend to be rounded. Rowing helps correct this by opening your spine, hips, and shoulders, Ryan says.

TRY a 15-minute rowing routine: Start with a 5-minute warm up, rowing at a slow, consistent pace. Then move up to a moderate pace (about 22 strokes per minute) for 5 minutes. End the workout with a 5-minute cool down.

Source: https://www.prevention.com/weight-loss/a20474562/best-weight-loss-exercises/

11/10/2022

Healthy Tips

Choose intact grains over refined grains

Intact grains contain all the essential parts of the grain seed; in other words, they contain 100% of the original kernel, which includes the bran, germ, and endosperm. Because these layers are intact, the grain contains a richer nutritional profile of antioxidants, vitamins, and minerals than refined grains (which are grains stripped of the bran and germ layers through processing).[4]

Go for intact grains like steel cut oats, barley, brown rice, quinoa, buckwheat, millet. Refined grains include white rice, white flour, most types of bread, white pasta, quick oats, and cereals. The more processing a grain has been through, the more refined it is. If you’re starting out, there’s no need to 100% ban refined grains — moderation is the key. Transition to a more intact-grains-based diet by swapping refined grains with intact grains for 1-2 meals a week and increasing it from there.

Source: https://personalexcellence.co/blog/healthy-living/

08/10/2022

Breakfast to lose weight

Broccoli

Sugar, per 1⁄2 cup: < 1 g
Fiber, per 1⁄2 cup: 1 g

Starting the day with cooked or raw veggies is a great way to ensure you get a healthy dose of hard-to-consume nutrients, says Libby Mills, MS, RDN, LDN, FAND. "Whether in a smoothie, an omelet, or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli, mushroom, tomato, and onions are loaded with fiber—a nutrient that will help keep you full throughout your busy morning hours," explains Mills.

07/10/2022

Strength training to lose weight

HIIT (High Intensity Interval Training)

HIIT workouts are, by far, one of the most effective ways to burn calories and hike up your metabolism. The best part is, these workouts don’t have to last very long. Some HIIT workouts can last for only 10 minutes, but it’s only effective if you push your body to its limits with all-out energy. Research has shown that HIIT can help burn belly fat.

Throughout, form is key. “Even though you are moving through movements at high intensities, you still need to make form paramount to avoid injury,” Ryan says. “Think less about the load/tension or weight intensity and focus more on completing the reps and sets in a sound manner and building load safely.”
TRY a 10-minute, total-body workout to rev up your metabolism.

Source: https://www.prevention.com/weight-loss/a20474562/best-weight-loss-exercises/

07/10/2022

Low carb dinner

Slow-Cooker Balsamic Short Ribs

Now here's a healthy beef short ribs recipe you can serve to company—even on a holiday. Serve with mashed celeriac or mashed potatoes, steamed green beans and a bold Italian red wine that has a touch of sweetness (think amarone or brunello).

Active: 30 mins
Total: 4 hrs 30 mins
Servings: 6

Ingredients
�6 bone-in beef short ribs (about 3 1/4 pounds) �¾ teaspoon salt, divided �½ teaspoon ground pepper �2 tablespoons extra-virgin olive oil, divided �1 medium onion, sliced �2 tablespoons tomato paste �2 cloves garlic, chopped �1 teaspoon chopped fresh thyme �1 cup balsamic vinegar �½ cup low-sodium beef broth �2 tablespoons cornstarch �¼ cup water �1 tablespoon Chopped fresh parsley

Directions
�Step 1 Sprinkle ribs with 1/2 teaspoon salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the ribs and cook until browned on all sides, about 5 minutes total. Transfer to a 6-quart or larger slow cooker.

Step 2 Add the remaining 1 tablespoon oil and onion to the pan; cook, stirring occasionally, until starting to brown, 3 to 5 minutes. Stir in tomato paste, garlic and thyme; cook, stirring, for 1 minute. Add vinegar and cook, scraping up any browned bits, until the liquid is mostly reduced, 3 to 5 minutes. Transfer to the slow cooker and add broth. Cover and cook on High for 4 hours or Low for 8 hours.��Step 3 Transfer the ribs to a serving platter. Transfer the liquid to a medium saucepan and bring to a boil over high heat. Whisk cornstarch and water in a small bowl and add to the boiling liquid. Cook, whisking, until thickened, about 2 minutes. Stir in the remaining 1/4 teaspoon salt. Serve the ribs with the gravy and sprinkled with parsley, if desired.

07/10/2022

Cut down on processed food

Processed food is not good because (a) most of the nutritional value is lost in the creation of these foods, and (b) the added preservatives are bad for our health. Many processed foods contain a high amount of salt which leads to higher blood pressure and heart disease. In general, the more ingredients a food has on the label (ending with ‘ite’ or ‘ate’), the more processed it is. Go for less processed food such as a baked potato over chips, fresh fruit over canned fruit, and intact grains over white bread.

07/10/2022

Low carb lunch

Avocado & black bean eggs

Prep:5 mins
Cook:5 mins
Serves 2

Set yourself up for the day with this healthy veggie breakfast with eggs, avocado and black beans. It takes just 10 minutes to throw together and makes a great lunch, too

Ingredients
2 tsp rapeseed oil
1 red chilli, deseeded and thinly sliced
1 large garlic clove, sliced
2 large eggs
400g can black beans
½ x 400g can cherry tomatoes
¼ tsp cumin seeds
1 small avocado, halved and sliced
handful fresh, chopped coriander
1 lime, cut into wedges

Method
STEP 1 Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them.�
STEP 2 Remove the pan from the heat and scatter over the avocado and coriander. Squeeze over half of the lime wedges. Serve with the remaining wedges on the side for squeezing over.

06/10/2022

Breakfast to lose weight

“Watermelon

Sugar, per 1⁄2 cup: 5 g
Fiber, per 1⁄2 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.”

Source: https://www.eatthis.com/best-breakfast-foods-for-your-weight-loss-diet/

05/10/2022

Strength training to lose weight

Spinning

“Spinning, whether it’s on an actual bike or a stationary one, is one of the best ways to burn calories and build endurance. “Spinning is a great weight-loss activity that is relatively low impact and targets the biggest, strongest muscles in the body,” Ryan says of the glutes and hamstrings. “When you engage your biggest muscles, you set off hormones to produce more muscles, similar to strength training, which helps to burn fat across your whole body,” he adds.

If you don’t like running, spinning is a low-impact alternative that’ll crank up your heart rate.

But there’s more to pushing the pedal than speed. By practicing good form and engaging your core as well as your thighs and glutes, spinning can be a full-body workout. Whether you’re doing a heavy climb in first position or sprinting in second, your core is the key to spinning efficiently and quickly. And as you drive your foot down with each stroke, it’s all about squeezing your inner thighs.

TRY a spinning interval routine: Warm up on the bike for 10 minutes. Go as hard as you can for 30 seconds; pedal easy for 60 seconds. Repeat four times except after the fourth work interval, pedal easy for four minutes. Repeat the whole cycle three more times for a total of 37 minutes of exercise.”

Source: https://www.prevention.com/weight-loss/a20474562/best-weight-loss-exercises/

05/10/2022

Low carb dinner

Slow-Cooker Mushroom Soup with Sherry

“This comforting and creamy slow-cooker soup is loaded with earthy, umami flavor from the mushrooms and soy sauce. Puréeing only some of the slow-cooker mushroom soup gives the dish complex texture and eye appeal. Garnish with additional black pepper and chopped fresh thyme, if desired.

Active: 20 mins
Total: 5 hrs
Servings: 12

Ingredients
4 cups boiling water
2 cups dried porcini mushrooms (about 1 1/2 ounces)
1 tablespoon cornstarch
1 tablespoon lower-sodium soy sauce
⅝ teaspoon kosher salt
½ teaspoon black pepper
2 tablespoons olive oil
2 cups sliced shallots (about 8 ounces)
1 garlic clove, minced (about 1 teaspoon)
1 cup dry sherry
3 pounds assorted fresh mushrooms (such as cremini, portobello, shiitake, and button), sliced
1 ½ tablespoons chopped fresh thyme
⅓ cup heavy cream

Directions

Step 1 Pour 2 cups of the boiling water over the porcini mushrooms. Let stand 20 minutes.

Step 2 Drain the porcini mushrooms in a colander over a bowl, reserving the mushroom broth; set the mushrooms aside.��Step 3 Strain the mushroom broth through a cheesecloth-lined colander into a bowl; discard the solids.��Step 4 Stir in the cornstarch, soy sauce, salt, pepper, and remaining 2 cups boiling water into the mushroom broth; set aside.��Step 5 Heat the oil in a medium-sized nonstick skillet over medium-high.��Step 6 Add the shallots and garlic; cook, stirring occasionally, until the shallots are soft, 4 to 5 minutes.��Step 7 Add the sherry; bring to a boil, and cook 30 seconds. Remove from the heat.��Step 8 Stir together the porcini mushrooms, broth mixture, shallot mixture, fresh mushrooms, and thyme in a 5-quart slow cooker.��Step 9 Cover and cook on HIGH until the vegetables are very tender and the flavors blend, about 4 hours.��Step 10 Uncover and cook until slightly thickened, about 20 minutes.��Step 11 Transfer 2 cups of the soup to a blender.��Step 12 Remove the center piece of the blender lid (to allow steam to escape); secure the lid on the blender.��Step 13 Place a clean towel over the opening in the blender lid (to avoid splatters).��Step 14 Blend until smooth, about 10 seconds.��Step 15 Return the puréed soup to the slow cooker; gently stir in the cream. Ladle the soup into bowls, and serve hot.

Tips
Multicooker Directions: Complete Step 1. In Step 2, add the oil to the inner pot of a 6-quart multicooker. With the lid off, press SAUTÉ [Normal]. When the oil is hot, add the shallots and garlic; cook uncovered, stirring often, until the shallots are soft. Carefully stir in the sherry; turn off the cooker. In Step 3, stir in the porcini mushrooms, broth mixture, fresh mushrooms, and thyme. Lock the lid; turn Pressure Valve to "Venting." Cook on SLOW COOK [More] until the vegetables are very tender and the flavors blend, about 4 hours. Turn off the cooker. Remove the lid; press SAUTÉ [Normal], and cook uncovered, stirring often, until slightly thickened. Turn off the cooker. Transfer 2 cups of the soup to a blender, and blend until smooth as in Step 3. Return the puréed soup to the pot; gently stir in the cream. Finish Step 3.”

Source: https://www.eatingwell.com/recipe/276923/slow-cooker-mushroom-soup-with-sherry/

05/10/2022

Healthy Tips

Pick different-colored fruits/vegs.

Always consume a wide variety of fruits and vegetables of different colors. Firstly, fruits and vegetables with different colors represent different anti-oxidant content, which removes free radicals that damage our cells and fights inflammation in our body. Secondly, when we eat a large diversity of fruits/vegetables, it creates a wide variety of good bacteria in our gut, which creates a strong defense line between us and the environment, improves our immune system, and strengthens our long-term health.

Eat fruits/vegetables of different colors: White (Bananas), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Raspberries, Tomatoes, Watermelon), Green (Avocado, Kale, Lettuce, Cucumber), Purple/Blue (Blackberries, Prunes). Here’s a full list under the color wheel.

If you have existing gut problems, be careful about eating excessive amounts of fiber as it may cause digestion and constipation issues.[3] Consume low-fiber foods as you let your gut heal, juice your fruits/vegetables to get their nutrients, and then build up your whole fruit/vegetable intake.

Source: https://personalexcellence.co/blog/healthy-living/

05/10/2022

Low carb lunch

Cod with cucumber, avocado & mango salsa salad

Prep:5 mins
Cook:8 mins
Serves 2

If you're looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories.

Ingredients

* 2 x skinless cod fillets
* 1 lime , zested and juiced
* 1 small mango , peeled, stoned and chopped (or 2 peaches, stoned and chopped)
* 1 small avocado , stoned, peeled and sliced
* ¼ cucumber , chopped
* 160g cherry tomatoes , quartered
* 1 red chilli , deseeded and chopped
* 2 spring onions , sliced
* handful chopped coriander

Method

* STEP 1: Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.�
* STEP 2: Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

Source: https://www.bbcgoodfood.com/recipes/cod-cucumber-avocado-mango-salsa-salad

05/10/2022

Breakfast to lose weight

Spinach

Sugar, per 1⁄2 cup: < 1 g
Fiber, per 1⁄2 cup: 2 g

“Spinach is low in calories but high in fiber, which helps to fill you up," says Torey Armul, MS, RD, LD, registered dietitian. It's also a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It's also one of our superfoods healthier than kale. Use it to amp up the nutrient density of your omelets, smoothies, and egg sandwiches.

04/10/2022

Kickboxing

Kickboxing is a great way to burn calories, sculpt muscles, and get in some serious stress relief! By driving power from your legs, your arms are able to throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise. It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring.

“Kickboxing works your core, legs, and specifically your obliques to newfound glory by pumping up your heart and lungs,” Ryan says. “But it also helps you work on balance, coordination, and proprioception. It truly is a mind meets muscle exercise if there ever was one.”

TRY five kicking combos from the DailyBurn: Take these combos and perform 8 reps of each as long as you can for 30 minutes. Rest as needed. Play your favorite fight music and stay strong!

04/10/2022

Low carb dinner

One-Skillet Chicken Paprikash with Mushrooms & Onions

Try this quick and easy one-skillet version of the Hungarian classic chicken paprikash. Serve the chicken cutlets, mushrooms and creamy sauce over egg noodles with a green salad on the side.

Active: 30 mins
Total: 30 mins
Servings: 4

Ingredients
Ingredient Checklist�1 pound chicken cutlets �½ teaspoon salt, divided �¼ teaspoon ground pepper �2 tablespoons extra-virgin olive oil, divided �1 large onion, halved and sliced �8 ounces white mushrooms, sliced �4 teaspoons sweet paprika �¼ teaspoon crushed red pepper �½ cup low-sodium chicken broth �½ cup sour cream �Chopped parsley for garnish

Directions
Step 1 Sprinkle chicken with 1/4 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned and an instant-read thermometer inserted into the thickest part registers 165 degrees F, about 6 minutes total. Transfer to a plate and cover to keep warm.

Step 2
Add the remaining 1 tablespoon oil and onion to the skillet. Cook, stirring, until the onion is mostly soft and lightly browned, about 5 minutes. Add mushrooms and cook, stirring, until cooked through, 4 to 5 minutes. Add paprika, crushed red pepper and the remaining 1/4 teaspoon salt; cook, stirring, for 1 minute. Whisk broth and sour cream in a small bowl; add to the pan. Bring to a simmer and cook, stirring, until the flavors have melded and the sauce has thickened, 2 to 3 minutes more. Add the chicken and cook until heated through, 1 to 2 minutes more. Garnish with parsley, if desired.

Nutrition Facts
Serving Size: 3 ounces chicken & 1/2 cup vegetables & sauce
Per Serving: 282 calories; protein 28.5g; carbohydrates 8.3g; dietary fiber 1.6g; sugars 4.1g; fat 15g; saturated fat 4.1g; cholesterol 96.9mg; vitamin a iu 1322.5IU; vitamin c 3.7mg; folate 25.7mcg; calcium 48.7mg; iron 1.3mg; magnesium 42.7mg; potassium 779.6mg; sodium 365.1mg; thiamin 0.2mg.
Exchanges: 3 1/2 lean protein, 1 1/2 fat, 1 1/2 vegetable

04/10/2022

Healthy Tips

Eat vegetables

Vegetables are the source of many nutrients and minerals like folate, vitamin K, folate, vitamin A, manganese, and potassium, not to mention dietary fiber which is important for good gut health. There are two types of vegetables: Starchy vegetables like potato, sweet potato, yam, and pumpkin; and non-starchy vegetables like kale, arugula, spinach, broccoli, brussels sprouts, long beans, tomato, cucumber, and mushroom (technically a fungus). Some vegetables are slightly starchy and hence fall in the middle: Corn, green peas, carrot, artichoke, beetroot, cauliflower, and beans (technically legumes). All vegetables are important and enrich our diet.

I typically have raw salads for lunch every day with a variety of vegetables, then a cooked dinner with grains, potatoes/sweet potatoes, and other delicious vegetables. You want to have a variety of vegetable intake to strengthen your immune system (see tip #9).

04/10/2022

Low carb lunch

Garden salmon salad

Prep: 15 mins
Serves 4

Choose a lighter lunch with this easy, no-cook salmon salad packed with courgettes, peas, pea shoots and radishes. It's healthy and takes just 15 minutes to prepare

Ingredients
2 courgettes
100g fresh shelled peas
8 radishes , halved
3 tbsp avocado oil
1 large lemon , zested and juiced
2 tbsp natural yogurt
75g pea shoots
4 poached salmon fillets, skin removed and flaked into large chunks
2 tbsp mixed seeds
1⁄2 small bunch dill , fronds picked

Method
STEP 1 Cut the courgettes into long thin strips using a peeler, and discard the soft, seeded core. Toss the courgette ribbons, peas and radishes together in a large bowl. Whisk the oil, lemon zest and juice, and yogurt together, then toss with the veg.�
STEP 2 Put the pea shoots, dressed veg and large flakes of salmon on a large platter. Finish with a good grinding of black pepper, and scatter over the mixed seeds and dill to serve.

04/10/2022

Breakfast to lose weight

Avocados

Sugar, per 1⁄4 fruit: 0.33 g
Fiber, per 1⁄4 fruit: 3.5 g
Avocados—one of the best weight-loss foods on the planet—contain nearly 20 vitamins and minerals in every serving, says McKittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also a good source of fiber and fat. "Use the green fruit to make avocado toast or bake an egg in half of an avocado," McKittrick suggests. See, not all fats are bad.

https://www.eatthis.com/best-breakfast-foods-for-your-weight-loss-diet/

03/10/2022

Strength training to lose weight

Strength training can help you build lean muscle mass and rev up your metabolism, which starts to slow down once you hit your 30s. “The more muscle you have, the less fat you have since your metabolism runs higher,” Ryan says. “A higher metabolism leads to more calories burned and more fat lost.”

Resistance training also helps prevent osteoporosis. According to Wolff’s law, bone grows in response to the forces that are placed upon it. So if you lift heavier, your bones grow stronger as a response. “It also works on force production to maintain shoulder, hip, and spine strength, which enables your whole body to lead to a healthier life long into your later years,” Ryan says. Deadlifts, anyone?

TRY a basic dumbbell circuit: Pick up one dumbbell and complete 10 squats, 10 dumbbell rows per arm, and 10 of any push-up variation of your choice. Move right into the next exercise as you finish the reps. Do 3 rounds. Rest for 1-2 minutes in between each round. To make it more challenging, increase the weight of the dumbbell or use two.

https://www.prevention.com/weight-loss/a20474562/best-weight-loss-exercises/

02/10/2022

Jelly Roll

Ingredients
* 1 cup sifted cake flour
* 1 ½ teaspoons baking powder
* ¼ teaspoon salt
* 2 eggs
* ¾ cup white sugar
* ½ teaspoon vanilla extract
* 2 tablespoons 2% milk
* ½ cup confectioners' sugar for dusting
* 1 cup strawberry jam

Directions

1. Preheat the oven to 375 degrees F (190 degrees C). Line a 10x15 inch jellyroll pan with parchment paper. �
2. Sift together the flour, baking powder and salt. Set aside. In a large bowl, beat eggs and sugar with an electric mixer until thick and pale, about 5 minutes. Stir in the vanilla and milk. Stir in the dry ingredients gradually. The batter will be thin. Pour into the prepared pan. �
3. Bake for 8 to 10 minutes in the preheated oven, until the center springs back when pressed lightly. Don't over bake, or it may crack. �
4. Generously dust a clean dish towel with confectioners' sugar. Turn the cake out onto the towel, and peel off the parchment paper. Gently roll up the cake using the towel, and let cool for about 10 minutes. �
5. Unroll the cake, and spread an even coating of jam onto the top. Roll the cake back up into a tight spiral, and remove the towel. Dust with confectioners' sugar before serving.

01/10/2022

Weekend tip

Have a sober dance party

There are few things more satisfying than letting loose without the help of substances, and a sober dance party is the perfect way to go wild without alcohol. Create a playlist of your favorite songs, get some snacks and non-alcoholic beverages, invite over some friends (optional), turn off the lights and dance with the abandon of a drunk person.

01/10/2022

Breakfast to lose weight

Nitrite and Nitrate-Free Canadian Bacon

Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body's natural ability to process sugar. According to the Mayo Clinic, sodium nitrate has been proven to increase the risk of heart disease as well.

However, if you stick with the right variety, bacon can be a healthy, slimming part of your morning meal. Go with Canadian.

30/09/2022

Strength training to lose weight

Jump Rope

If the last time you held a jump rope was in grade school, it’s time to get back into the swing of things. This calorie-busting workout can burn up to 318 calories (for a 140-pound woman) every 30 minutes—and your heart isn’t the only muscle that’s working hard.

Jumping rope is a full-body workout. It fires up your quads and glutes to help you explode from the ground, and engages your core to keep you upright and stable as you land back down. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.

“Jumping rope is a great way to burn calories while improving cardiovascular health, all-over-toning, and coordination, and it will help build power while lowering your risk of injury,” Dorset says.

30/09/2022

Low carb dinner

One-Pot Garlicky Shrimp & Spinach

Ingredients
�3 tablespoons extra-virgin olive oil, divided �6 medium cloves garlic, sliced, divided �1 pound spinach �¼ teaspoon salt plus 1/8 teaspoon, divided �1 ½ teaspoons lemon zest �1 tablespoon lemon juice �1 pound shrimp (21-30 count), peeled and deveined �¼ teaspoon crushed red pepper �1 tablespoon finely chopped fresh parsley

Directions
�Step 1
Heat 1 tablespoon oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, 1 to 2 minutes. Add spinach and 1/4 teaspoon salt and toss to coat. Cook, stirring once or twice, until mostly wilted, 3 to 5 minutes. Remove from heat and stir in lemon juice. Transfer to a bowl and keep warm.

Step 2
Increase heat to medium-high and add the remaining 2 tablespoons oil to the pot. Add the remaining garlic and cook until beginning to brown, 1 to 2 minutes. Add shrimp, crushed red pepper and the remaining 1/8 teaspoon salt; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes more. Serve the shrimp over the spinach, sprinkled with lemon zest and parsley.

30/09/2022

Healthy Tips

Eat fruits

Fruits have a load of vitamins and minerals. Do you know that oranges offer more health benefits than vitamin C pills? As much as possible, consume your vitamins and minerals through your diet rather than through pills. I eat a variety of fruits every morning and they energize me. Satisfy your palate with these nutritious fruits: Banana, Papaya, Kiwi, Strawberries, Blueberries, Blackberries, Raspberries, Watermelon, Rockmelon, Honeydew, Peach, Apple, Grapefruit, Pomelo, Mango, Orange.

30/09/2022

Low carb lunch

Easy crustless quiche

Make a simple crustless quiche to cut out the faff of making pastry. It's packed with cheese, smoky pancetta and green veg for a lovely lunch or picnic dish

Ingredients
20g butter, plus extra for the tin
1 onion, finely chopped
100g chopped pancetta or smoked bacon
200g asparagus or broccoli, trimmed
8 large eggs
150ml double cream
80g gruyère or parmesan cheese

Method
STEP 1
Heat the oven to 180C/160C fan/gas 4. Butter and line a 23cm round deep, springform cake tin so the paper comes 2-3cm up the sides of the tin.�
STEP 2
Melt the butter in a frying pan. Add the onion and pancetta and cook over a low heat for 10 mins or until softened and translucent.�
STEP 3
Bring a pan of lightly salted water to the boil. If using broccoli, cut into small florets, if using asparagus, keep whole. Blanch the veg for 2 mins, drain and leave to steam-dry.

STEP 4
Whisk the eggs, cream and two thirds of the cheese together in a bowl. Season with salt and black pepper. Mix through the onion and bacon mixture. Pour into the tin and top with the veg and remaining cheese. Bake for 25-30 mins or until golden brown with a slight wobble in the centre.

30/09/2022

Breakfast to lose weight

Chicken Breast

Protein, per 4 oz: 19 g

Chicken may not be your average breakfast food, but maybe it should be. "Some mornings, yogurt or eggs just won't cut it," says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. "To spice up my breakfast, I'll pull out some leftover dinner, which often contains plenty of fiber-rich veggies and hunger-slashing lean protein. This perfect combination of nutrients keeps me full and energized for hours," she says. And for a list of the purest proteins, don't miss these best proteins for weight loss!

29/09/2022

Strength training to lose weight

Running

Whether you love or hate it, running is one of the best and simplest ways to burn calories—and you don’t need a treadmill to do it. Just lace up your shoes and hit the road. Running in intervals—speeding up and slowing down your pace—will help make the minutes and miles go by quickly. Run in fartleks, which means speedplay in Swedish, where you pick up the pace every other street lamp or water hydrant you hit, and then slow down after you pass the next one.

“The best way to burn calories while running is to vary your workouts,” says Natalie Dorset, a running coach in New York. “If you’re doing the same workout week after week, your body won’t have anything to adapt to. Vary the speed within a workout, do some bursts of faster running, but also mix up the types of runs you do. Whether it’s slow and steady, comfortable and hard, or intervals, variety is the key to constant adaptation.”

“Sprinting helps engage the core and offers shorter durations of runs at higher intensities,” Ryan adds. He also notes that running slow is relatively easy on your body as far as exertion is perceived, but running fast at 80% of your capability is even harder, pushing your body even more to its limits. This conditions your body to get used to this kind of stress. “There is definitely something to be said about getting comfortable being uncomfortable on your runs, so skip the road and head to a track or soccer field for some sprints next time,” he says.

29/09/2022

Low carb dinner

Chicken & White Bean Soup

Ingredients
�2 teaspoons extra-virgin olive oil
�2 leeks, white and light green parts only, cut into 1/4-inch rounds
�1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
�2 14-ounce cans reduced-sodium chicken broth
�2 cups water
�1 15-ounce can cannellini beans, rinsed
�1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Directions
�Step 1
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

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