Sometimes small changes can make a big difference. Here is how to make a 360 on your intake by only switching out one ingredient!
Instead Of Pasta
Bean pasta / Chickpea pasta
Contains four times less carbohydrates, and four times as much protein as regular traditional pasta. It is also six times richer in fiber. Plain pasta is made from wheat flour while this alternative is simply soy beans or chickpeas. It is a great choice if you experience sensitivity to gluten because they are gluten free and perfect if you want to cut down on carbs. These great options are available in most grocery stores.
Zucchini has little calories and contain potassium, vitamin A, folic acid and a lot of carotene and vitamin C. Potassium helps control blood pressure, because it reduces the harmful effects of salt. Vitamin C can help your blood cells function better, lowering blood pressure and protect against clogged arteries. Thus, zucchini lower the risk of stroke and heart disease.
Zucchini Pasta is done by slicing the zucchini lengthwise into long strips and then pour in the strips in lightly salted boiling water for about 15-20 seconds. Drain, serve.
Instead Of Rice
Rice is low in fiber and contain starch that affect our blood sugar negatively. By selecting cauliflower rice you get a higher fiber and protein dose that will make you stay full longer.
In some supermarkets you can buy it pre-made but it is also very easy to make your own.
Simply tear a large head of cauliflower on the thickest side of the grater, drop into boiling water for 10 seconds and then pour in a colander to rise of the water. Done!
Is unpolished unlike ordinary rice. Since the case around the grains is keeping nutrition value and inducing you meal higher amounts of fiber and B vitamins.
Great source of protein, rich in dietary fiber and low in saturated fat. It is also free from gluten.
Swedish Rice (Mathavre)
A whole grain product, and because oats are our most nutritious cereals and contains unsaturated fat and soluble dietary fiber is one of the best alternative to plain rice.
Instead Of Potato wedges / French fries
Sweet Potato Wedges
First of all sweet potatoes are significantly more nutritious than regular potatoes. The sweet potato is namely a kind of herb that is packed with antioxidants and are rich in vitamins C and E. It contains beta carotene and minerals and, last but not least fibers that are good for digestion.
Oven Roasted Root Vegetables
Carrots, parsnips and celery. Root vegetables are high in water and fiber and low in calories.
Plus they are yammi ;)
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Sweet tooths and dessertlovers listen up! We have the solution to feasting without feeling guilty!
Here is a tasty chocolaty treat without added sugar that is gluten and lactose free!
1 mudcake (6 portions)
about 13-18 dates (fresh)
2 cups almond flour
1 cup coconut flakes
5 tbsp cocoa
1/2 cup coconut oil
1 tablespoon honey
1 teaspoon vanilla powder
1 teaspoon baking powder
1. Put the oven on 175 degrees.
2. Cut the dates in the middle and remove the nuclei.
3. Mix the dates, together with coconut flakes.
4. Blend almond flour, cocoa, vanilla powder and baking soda.
5. Melt the coconut oil and pour in the batter along with honey and eggs, and mix until smooth.
6. Grease and sprinkle breadcrums a form
7. Pour the batter into the mold.
(Tip: Chop a little after eight or other minted choclate and sprinkle. A little less healthy a lot more flavor. )
8. Bake in the middle of the oven for about 8-11 minutes (it should be relatively sticky when you take it out).
9. Put the cake in the fridge for at least an hour.
Best served with raspberries and a dash of light vanilla ice cream.
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Come weekend or afternoon and you feel like treating your hardworking self to a bowl of chips and candy. The idea of a cozy evening with lots of goodies is nice, but post face stuffing you have hot flashes and anxiety. Here are some suggestions of nutritious snacks to help the quiet the crave and replace calorie bombs.
Carrot/Cucumber sticks with homemade tzatziki or guacamole
Both carrots and avocado give you lots of useful plant fibers that help your digestion. Yogurt is also a friend to the stomach contaning extra healthy bacteria.
Cucumber contains important vitamins like A, B, and vitamin C and potassium wich has a positive effect on the heart and arteries. Plus because the cucumbers consists mostly of water (about 90 percent) helps the body moisturised and reduces the risk of dehydration.
Recipe for tzatsiki: 2.5 cups Greek yogurt, 1/2 cucumber, 1/2 teaspoon salt, a dash of lemon juice, 1 teaspoon olive oil 1 clove garlic.
Recipe for guacamole: 1 avacado, 1 clove of garlic, 2 teaspoons lemon juice, a pinch of herb salt in a blender and possibly 2 tablespoons yogurt with probiotic bacteria.
Fill a bowl with a mixture of various nuts that are both tasty and healthy! Here are some examples.
Light Ice Cream With Banana
It is as delicious as it looks and since bananas contain potassiumare and are very good friend of the stomach you can indulge with a good conscience.
Part two is here loaded with ways you can keep going to the gym without losing your umph.
Think About How You Will Feel After Training
The days you feel tired and you can not be bothered to go to the gym, try to focus on that, you will feel much better after training and be proud of yourself that you actually went to the gym. Even if you only exercise for 20 minuer you will feel the difference and the chance that you regret trained are almost non-existent.
Vary And Do Not Be Afraid To Try New Things
It is easier to get sick when training becomes boring and tedious, making results worse because the body adapts and gets used to that exercise form which resluts in the workout becomes less effective and possibly dangerous. Try to test new ways by, for example, going in different kinds of classes such as yoga, dancing, try all sorts of options, core, gym. You can also test the machines at the gym you glanced at before and do reasearch of good exercises to get new inspiration. In addition to these examples you could visit the local swimming pool and swim a few lengths, or why not head to the rink and skate? Cycling instead of taking the car / bus, the possiblities are endless.
When you feel that you started with your training, and managed to keep the extraordinarily good habit, it is important to reward yourself every now and then. Celebrate when you notice your progress in endurance and muscle strength in that you can keep it up longer or lift heavier during any exercise. Buy the garment you've been thinking about purchasing for a while now, a visit to the hairdresser or go all out and give youself a relaxing spa treatment.
Invest In Your Future By Feeling Good
Remember that exercise is not just about looking good, but also about feeling good! It is therefore important that you give your body the gratitude and love it needs. By moving around and eating healthy you invest in your future - wich will be happier, less stressed and you increase your chances of living a healthy and long life .
With this list I could go on for a mile and the wonderful thing is if you take it to heart so can you..running.
Tips on how to get and maintain the motivation to exercise!
Give it your all in 21 days to create a habit
According to research, it takes 21 days for your body to create or break a habit. After that time, it will be much easier to feel motivated. The body's own feel-good hormones (dopamine and serotonin) are released during exercise, creating a sort of dependence that makes you feel happy and makes it easier for you to continue with your training habits.
Plan the next day
Prepare the day before by packning your gym bag and schedule the time of day that works best for you to exercise. Before you leave the gym check what future classes you want to take and determine which muscles you want to focus on during your next workout.
Bringing a friend is a fun way to socialize and get the workout completed at the same time. Plus it becomes more difficult to cancel when you've made plans with someone else, thus reduces the risk of you skipping out on the workout.
Who will not be motivated to move when hearing music with a peppery spirit pace? Make a playlist with extra upbeat music according to your own personal taste and listen to it on the way to the gym and / or during exercise.
Mark your results
Because muscles weighs more than fat a scale is not always fair. Instead take your measurements! When you see progress you will become even more motivated to continue living a healthy lifestyle.
Abs are made in the kitchen! Even though you obviously have to combine a good diet with exercise, it is said that the biggest part of what contributes to how our bodies are formed depends on what we eat. Here are 5 foods that soothe your bloated belly and make your existing abs more visible. Include them in your meals and feel the difference!
The probiotic bacteria help to keep the digestive system functioning properly . When your stomach is happy, it will naturally de-bloat.
Contains antioxidants that build up your immune system and protects the body against stress. Stress stimulates the hormone cortisol which tells your body to store more fat around the stomach.
Contains protein, fiber, vitamin E and magnesium, which is needed to build muscle tissue and makes us less hungry for snacking. Research has shown that people who ate 60 almonds a day lost nearly 50 percent more weight than those who ate the same amount of calories without almonds.
Contains potassium which expels excess salt from the body. Salt can make you retain unnecessary fluid and contribute to bloating.
Contains the amino acid asparagine, which stimulates the body to break down fat. Asparagus is also a mild diuretic.