Nema komentara

Smart nutritional choices + exercise = Losing weight and building six pack abs

Did you know that you can eat a lot and still lose weight? It sounds too good to be true, right? Here are some ways to make it happen.

Eat more fresh food! Choose fresh, nutrient-rich, healthy, low-fat foods rather than junk food. Junk food can range from burgers to those cookies that you always bought! Adding a lot of vegetables and fruits to your diet will help you, they keep you feeling full for longer than processed food so you won't even feel the need to eat loads. Also, drinking bouillon, a Haitian soup, made with filtered water will help you feel full.

Feed your temptations once in a while. Go ahead and have that doughnut or slice of pizza, but before you do, drink 8 glasses water and eat a bowl of raw veggies such as cucumbers, celery, carrots, and tomatoes. They will fill you up and you will have very little room to eat the "junk" food.
Consume things that have no calories. There are two things you eat and drink that contain no calories: water and fiber. The more of these you get into your diet, the better off you will be. For example, you can eat a pound of mixed salad greens with assorted raw vegetables (carrots, red cabbage, celery, broccoli, onion, etc.) with a low or no-calorie salad dressing and only have eaten 100-150 calories. This is because of the high water and fiber content of the salad and low calorie dressing. Also, eat lots of celery. It has only 8 calories, but amazingly, it takes more than 8 calories to digest it. So, you actually BURN calories by eating celery! It's not much, about 2 calories per 8 inch stalk, but it sure doesn't hurt.

Include foods which burn fat for you. By choosing your foods carefully, you can drop the pounds without going hungry. There are many foods out there that are proven to help you to lose weight, foods such as chilli, green tea, berries and whole grain, can do various things to help you to drop the pounds, by avoiding insulin spikes and keeping your metabolic rate going.

Drink more water. Often we mistake thirst for hunger which means we eat when it's not necessary.
By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complexion and shinier hair.

Be creative and try new recipes. Find new recopies, and stop starving yourself with all that diets, and eating all the time same food, which all at the and results with the famous jojo effect.



Never Be Bored Again: 8 Creative Chicken Recipes

You need to eat clean to conquer your goals, but clean doesn’t have to mean boring. Try these chicken recipes to keep your taste buds clucking.

1 / Chicken and Chickpea Stew

This recipe is high in fiber as well as high-quality protein. It's easy to make and packed with micro-nutrients, so it's great to regularly incorporate into your diet. People often overlook chickpeas when planning a nutrition plan, but they're nutrient dense and go well in myriad recipes.
  • 1 cup thinly sliced Celery
  • 3/4 cup diced Carrot
  • 1/2 cup chopped Onion
  • 5 large Mushrooms, diced
  • 1 medium Sweet Potato, sliced
  • 2 Garlic Cloves, minced
  • 4 cups Low-sodium Chicken Broth
  • 3 cups Low-sodium Tomato Sauce
  • 1 cup canned Chickpeas
  • 1.5 cups Wild Rice (cooked measure)
  • 16 oz. boneless, skinless Chicken Breast
  1. Heat a large casserole dish or pot over medium heat.
  2. Spray dish lightly with cooking spray and add carrot, onion, sweet potatoes, and mushrooms.
  3. Cook for about 10 minutes, or until tender.
  4. Add in garlic and cook for 30 more seconds, stirring constantly.
  5. Add the broth, tomato sauce, and chickpeas.
  6. Reduce to low heat and cook for 10 minutes.
  7. Add in the chicken, and cook for 5-10 minutes or until no longer pink inside.
  8. Serve immediately.
Nutrition Facts
Serving Size Makes 8 Servings
Amount per serving
Calories 221
Total Fat2.1g
Total Carbs29.6g

2 / Tangy Pineapple Chicken

This tangy pineapple chicken is a great way to satisfy your sweet cravings, hit your protein goals, and stick to your diet. Serve over a bed of brown or wild rice if you want the extra carbs for more performance fuel.
  • 2 tbsp. Olive Oil
  • 1 Onion, chopped
  • 1 diced Yellow Pepper
  • 12 oz. skinless Chicken Breasts
  • 3 tbsp. reduced sugar Ketchup
  • 2 tbsp. Soy Sauce
  • 3 tbsp. Splenda
  • 1/2 cup cubed Pineapple with 1/4 cup Pineapple Juice
  1. Heat olive oil in a pan on medium heat.
  2. Add in onions and peppers; saute until golden brown.
  3. Add chicken and continue to stir-fry until no longer pink inside.
  4. Combine together the ketchup, soy sauce, Splenda, and pineapple juice and add to the pan.
  5. Lower heat and cover, simmering for 20 minutes.
  6. Before serving, top with pineapple.
Nutrition Facts
Serving Size Makes 4 servings
Amount per serving
Calories 343.5
Total Fat15.75g
Total Carbs11g

3 / Creamy Parmesan Chicken

This creamy chicken dish provides the great cheesy taste you crave without mounds of extra, unhealthful fats.
  • 4, 3 oz. boneless skinless Chicken Breasts
  • 1/4 cup Low-sodium Chicken Broth
  • 1/2 tsp. minced Garlic
  • 1/4 cup Fat-free Mayonnaise
  • 1/8 cup Low-fat Parmesan Cheese
  1. Begin by heating the chicken broth in a pan over medium heat.
  2. Add in garlic along with chicken breasts, cooking until no longer pink inside, 8-10 minutes, flipping a few times throughout the cooking process.
  3. Meanwhile, in a small bowl, combine the mayonnaise with parmesan cheese.
  4. Once chicken is finished, remove and place on a baking sheet and smother with sauce.
  5. Place under the broiler for 1-2 minutes or until cheese is melted and chicken is slightly browned.
  6. Serve immediately.
Nutrition Facts
Serving Size Makes 4 servings
Amount per serving
Calories 83.5
Total Fat1 g
Total Carbs4.1g

4 / Chicken with White Wine Tomato Sauce

This works perfectly as a quick meal, but it's so good it doubles as homemade gourmet when you have guests. Serve with a baked potato or side of your choice.

Add Some Oomph To Your Oats: 5 Creative Oatmeal Recipes

You have two choices. Step up your breakfast routine or continually force yourself through bowl after bowl of bland oatmeal. If you're ready to satisfy your waistline and your taste buds, try one of these 5 easy recipes. 
Oatmeal is the real breakfast of champions. It is low in fat, high in fiber, contains essential vitamins and minerals, and packs enough complex carbs to fuel your body for hours!
Oats get a bad rap, though, because when you cut the butter, milk, and sugar, they can seem a little bland. But there are ways to spice it up! Here are 5 easy recipes that will bring the flavor and the macro-nutrient profile you need to start your morning right!

1 / Mexican Mocha-Meal

Lasso a healthy helping of carbohydrates that will keep you satiated for hours. The protein powder and almond milk will keep your protein levels high to start the day.

  • 1/2 cup rolled oats
  • 1 scoop chocolate protein powder
  • 1 tbsp unsweetened cocoa powder
  • 1/2 tbsp cinnamon
  • 1/2 tsp cayenne pepper
  • 1 cup unsweetened almond milk
  1. Combine ingredients in a microwave-safe bowl.
  2. Heat in microwave for 2 1/2 to 3 minutes.
Nutrition Facts
Recipe serves 1
Amount per serving
Calories 404
Total Fat11 g
Total Carb46.3 g
Protein35.3 g

2 / Sweeter-Than-Apple-Pie Oatmeal

This recipe tastes like it's fresh out of the oven! The apples provide small amounts of many vitamins and minerals like Vitamins A and C, fiber and iron. The cinnamon may help curb a potential insulin spike and crash from the carbohydrates so you won't feel sleepy! Top your cinnamon apple pie oatmeal with a Quest bar for added protein.

  • 1/2 cup rolled oats
  • 1 cup water
  • 1/2 apple, cored and chopped
  • 1 Apple Pie Quest bar, cut into small pieces
  • 1 tbsp cinnamon
  • 2 tbsp Stevia
  • 1/2 tsp ground nutmeg
  • 1/2 tsp vanilla extract
  1. Bring the water to a boil in a small saucepan.
  2. Add oats, chopped apple, cinnamon, nutmeg, Stevia and vanilla extract to the pan.
  3. Reduce the heat to medium and cook for 4-5 minutes, stir occasionally.
  4. Pour the mixture in 2 separate bowls.
  5. Top each with 1/2 of the Quest bar pieces and let stand in the microwave for 10 seconds.
Nutrition Facts
Recipe serves 2
Amount per serving
Calories 222
Total Fat4.7 g
Total Carb50.6 g
Protein13.8 g

3 / The Overnighter Oatmeal

Just because you are crunched for time doesn't mean you can't enjoy delicious breakfasts! Instead of the banana and thermos full of coffee on your way out the door, put something together in the evening and you'll have a healthy and delicious morning. This chocolate-banana oatmeal combination is full of protein, potassium, and fiber.

  • 1/4 cup rolled oats
  • 1/2 cup almond milk
  • 1/2 scoop chocolate protein powder
  • 1/4 banana, cut
  • 1 tbsp chia seeds
  • 1 tbsp cocoa powder
  • 1/2 tbsp cinnamon
  1. Combine all ingredients in small jar.
  2. Place in refrigerator overnight
Nutrition Facts
Recipe serves 1
Amount per serving
Calories 306
Total Fat15.6 g
Total Carb32.1 g
Protein20.7 g

4 / Raisin Cookie Oatmeal

Don't kick yourself for not putting this classic combination together earlier—just enjoy it now. Bake these in the morning or in the evening and heat them up for something quick as you head off to work. Along with protein, this recipe is full of antioxidants and vitamins A and C. The raisins provide boron, which helps maintain bone health. Pop the mixture in the oven, continue to get ready, and grab them as you head out the door.

  • 1/2 cup rolled oats
  • 1 egg
  • 1 4-oz container of unsweetened applesauce
  • 1/2 oz raisins
  • 1 Tbsp cinnamon
  • 1 Tbsp Stevia
  1. Preheat oven to 350.
  2. Combine all the ingredients in a small bowl.
  3. Pour into pre-sprayed Ramekins.
  4. Place the Ramekins in the oven for 20 minutes, or until the oats are slightly toasted.

Nutrition Facts
Recipe serves 2
Amount per serving
Calories 185
Total Fat4 g
Total Carb38 g
Protein6.6 g

5 / PB&J Oatmeal

Who says you have to part from mom's PB&J just because you're an adult? Add some fruit and natural peanut butter to your oats for a spin on the lunchtime classic. Mix the type of berries you throw in for a variety of essential vitamins and minerals. The peanut butter is a great source of protein and healthy poly- and monounsaturated fats.

  • 1/4 cup rolled oats
  • 1/4 cup berries, choose your preference (I used blueberries)
  • 1/2 cup water
  • 1/2 scoop protein powder, choose your preference (I used cinnamon)
  • 1 tbsp powdered peanut butter
  • 1 tbsp all-natural peanut butter
  1. Place the berries in a microwave-safe bowl and microwave for 30 seconds.
  2. Remove and smash the berries with a fork.
  3. Add oats, water, protein powder, and powdered peanut butter.
  4. Microwave the mixture for 2 1/2 minutes.
  5. Stir and top with peanut butter. Add more berries for taste preference
Nutrition Facts
Recipe serves 1
Amount per serving
Calories 317
Total Fat12.7 g
Total Carb29.4 g
Protein23.6 g


I will upload every day, one new recipe for you! 

The best recipes in one place:

If you are interested in more recipes for delicious and healthy food, all in one place, and also the site where i look up for my recipes check out Smart nutritional choices-The ultimate cook book!

More than 200 "Anabolicious" recipes, all full of flavours, designed to promote muscle building and fat loss, and that you can prepare in minutes. In fact those recipes are so easy to make, even a 10 year-old can do it!
Done-For-You Meal Plans : I will tell you what to eat, when to eat, and how to prepare all your meals, with the complete shopping list and full step-by-step directions. All that supported by my Best Nutrient Timing Strategies
Anabolic Cooking and Nutrition Fundamentals: everything that a person involved in bodybuilding or fitness MUST know about nutrition. You will know exactly what’s in the food your eating!
A Virtual Cooking Class: learn how to read a recipe, the different cutting techniques and cooking methods, completed with the Anabolic Cooking Glossary. All you need to know to get started cooking will be covered from A to Z!
Tips to prepare ALL your meals for the week in less than 3 hours!

My Best Post-Workout nutrition secrets and tactics to optimize your results as well as by best Post-Workout shake recipes

Money Saving Tips: Stop wasting your money! Learn all my tips and tricks about smart grocery shopping. I’m going to show you how to fit the food you need into your budget, and demonstrate that eating the right food is in reality way cheaper than you think!
How to build your Anabolic Cooking Kitchen on a budget, and all the tools you will need to prepare your meals and become the best cook in the family!

How to manage your cheat meals and my action plan when you are eating out

Stop wasting your time listening to all the bodybuilding and fitness nutrition nonsense, instead get started today learning how to make your own mouth-watering meals that will once and for all give you the opportunity to stick to a nutrition plan specific to your goals and get finally the results and body you deserve!
Just listen to what others have to say about Anabolic Cooking:

"Having a book like Anabolic Cooking on hand makes it easy to maintain my physique all year long"

Smart nutritional choices-The ultimate cook book!



  • Limit the following:
    • Soda: the average soda is full of calories, sugar, and other chemicals.
    • Too much bread/butter: A slice of bread with butter has around 170 calories (100 calories per medium sliced slice of bread and 70 calories per 10g of butter).
    • Large portions: You’ll end up eating much less and save a lot of money as a bonus!
    • Dressing: Salad dressing is the main source of calories and other things to avoid in salad, try vinegar or hummus as a low-cal dressing.
  • Try to limit water consumption to 10 glasses per day. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication. (Water intoxication is incredibly rare, and easy to avoid by making sure to consume electrolytes, even just salt, along with the large amounts of water)
  • You have to exercise and eat healthier, otherwise you may not notice any improvement and—even worse—you may gain weight.
  • If you need to lose more than 10% of your body weight, consult with your primary-care physician before beginning any weight loss plan.

Nema komentara :

Objavi komentar