Happy hump day, loves ⭐️Colorful food on grey days.
Making sure I got all these important nutrients.
Part of my food preps is to wash and cut most of the veggies and store them in the fridge, so I can just grab whatever and whenever and save so much time each day. At the moment I am so in love with homemade fries and baked chickpeas - amazing flavors! 😋 praying for some sunshine and blue skies, honestly! .
Wishing you a beautiful day
Einen schönen Mittwoch, euch allen! Buntes Essen an grauen Tagen. Wie sieht es bei euch aus? Kommen bei euch die Sonne und blauer Himmel durch? Wenn ja, schickt bitte etwas davon nach Berlin. ☀️❄️
Meine Essenszubereitungen bestehen darin, Gemüse zu waschen und zu schneiden und dann einfach im Kühlschrank zu lagern. So have ich schnellen Zugriff beim Kochen und spare viel Zeit. Im Moment liebe ich hausgemachte Pommes Frites und gebackene Kichererbsen ! 😋
Wünsche euch einen schönen Tag
Christmas 🎄 is coming.
Did you know a balanced breakfast makes for a better ☀️morning, and it plays an important role in the overall quality of your food choices thereafter and energy throughout your day?
I blend a shake each morning for breakfast because it’s 1. Easy, 2. Convenient and 3. I know it has everything I need without having to think!
How do YOU break the fast ??
Chicken and Salmon Meal Prep😋 @mealpreprecipes#RP
Video credit @goodful
(for 4 servings)
1 large, boneless, skinless chicken breast
1 ½ cups broccoli floret
1 ½ cups cauliflower florets
oil, for drizzling
salt, to taste
black pepper, to taste
3 tablespoons pesto
1 teaspoon dried oregano
1 salmon fillet
1 yellow squash, diced
1 red bell pepper, diced
2 tablespoons fresh lemon juice
½ teaspoon garlic powder
- Preheat oven to 400°F (200°C).
- Line 2 baking sheets with parchment paper.
- On the first sheet, place the chicken, broccoli, and cauliflower with space between each piece.
- Drizzle the chicken and veggies with oil, and season with salt and pepper.
- Spoon the pesto on top of the chicken and spread into a thick, even layer.
- Season the veggies with the oregano and toss them on the sheet so that everything is evenly coated.
- Bake for 8 minutes, leaving room in the oven for the second baking sheet.
- On the second baking sheet, place the salmon, yellow squash, and bell pepper with enough space between each piece.
- Drizzle the salmon and veggies with oil, and season with salt and pepper.
- Squeeze the fresh lemon juice over the salmon fillet.
- Season the veggies with garlic powder and toss them on the sheet so that everything is evenly coated.
- Add the second tray to the oven and bake both sheets for 12 minutes, until the chicken and salmon are both cooked through.
- Slice the chicken and salmon and place an assortment of protein and veggies in food storage containers. These containers can be stored in the fridge for up to 4 days.
- To serve, remove the lid from the container and microwave until desired temperature is reached.
Today's Topic: Carb Cycling Week 3
This weeks food list: 🔛
Breakfast (Always- non negotiable ):
- Shakeology: This month its Cafe Latte Flavor and I mix in 1 veggie portion (Spinach) 1/2 Banana & 1/2 cup berries which equal 1 Fruit Portion, 8 oz almond milk and blend. #densenutrition done right.
Lunch ( always portion controlled):
Quinoa Veggie Patti( 1 protein portion)
Zucchini (1 Veggie Portion)
Carrots ( 1 Veggie Portion)
Dinner (portioned but varys by night):
This weeks entree choices》
- Chicken Sausage -Lean Beef Burgers
This weeks Veggie Choices》
• Zucchini • Carrots
This weeks Healthy Carb Choices》
no carbs, ends Friday, then back too 2 carbs a day, normal balanced lifestyle.
Carb Cycling, what is it?
Carb cycling is a dietary approach in which you alternate carb intake on a daily, weekly or monthly basis. It is commonly used to lose fat, maintain physical performance while dieting, or overcome a weight loss plateau.
Week 3 of: Carb cycling, I have eliminated ALL carbs this week. So as you see my lunches, have doubled on veggies. My snacks have doubled on veggies and protein. I miss my dinner carb, but only until Friday is it this way, not too bad and I feel leaner, even though I cant finish out the high endurance part of my program due to my knee, I am still following the meal plan out. I absolutely recommend carb cycling but, like I have said...only for a short time fram..3 weeks is max for it, in my opinion and back to balance. A change up to the system is never bad, then replenish with the carbs that we need. Do not be scared of carbs, you need them..no reason to forever eliminate, that's a misconception. Have any questions, ask below or message me, I'd be happy to answer ✌🏻💜
It is the week of endless Christmas cookies at work and I’m trying really hard to only have a few of my favorites! 🥵
These peppers stuffed with cauliflower rice, quinoa, onion, garlic, mushrooms, jalapeño, peas, black beans, tomatoes, and a little Monterey Jack cheese are helping to keep me satisfied, and my mind off the cookies...sorta.
Christmas is in 6 days, are you ready? 🎅🏼 #happyhumpday#handsoffthecookies#nourish#wellnessessential#foodprep#eatwelllivewell
Have you tried the new additions on our winter lunch menu yet? They have been going down a storm. Why not switch up your packed lunch for something a little more special this week? Call and book a table before the menu changes. Give us a shout on 01472 693255
As another training year draws to a close (except my fight training which continues through Xmas!) I can’t help but still reflect on the achievements I’ve made not only in 2018 but since I started Thai Boxing in 2014! The weight loss itself is more than enough of an achievement, but this year alone I started with my first fight of the year on one of the biggest promotions Yokkao, at the lightest weight I’d ever fought at 59kg and won against an unbeaten opponent, moved up to U.K. ranked number 2 for my division and am waiting to fight Number 1 in February! I spent a lot of time this year going back over the basics in Thai and really trying to get techniques spot on, and learning real Muay Thai as an art and not just for fighting. I’ve done countless demonstrations at festivals and events displaying my Wai Kru Ram Muay along with padwork and sparring. I THEN agreed to fight Lucy Payne in my first A class fight after only 8 fights in total myself and other than being cut I think I was doing more than ok!
I also competed in the CrossFit open and up until fight week where I could no longer participate I was number 4 in Europe for my division and I got my max power clean at 77.5kg while at my lightest body weight!
I’m fitter, faster and stronger than I was in 2017. I will never ever forget where I’ve come from and what it is I’ve achieved to reach this point, it wasn’t handed to me, I have to train hard every day and up to 4 times a day not including my running !
As always I couldn’t have done any of it without PTB Academy and Dockside Fitness Liverpool believing in me from day 1 even when I was 106kg, you genuinely won’t find another gym like it! I’m looking forward to what 2019 is going to bring me, with the goal to be as active as possible in my fighting it should be exciting !! Let’s Do This !
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Deconstructed Cheeseburger Bowls from The Meal Prep Manual - 60 Minute Meals ebook available at www.mealprepmanual.com.
With the holiday just around the corner a lot of us will be taking it a bit easy on our diets. If you are someone who wants to keep up and stay on track, the digital cookbooks I have put together are a great way to assist you in doing so. I’ve had a number of people reach out to me this week saying that they have seen wonderful results from using the books and it’s incredibly awesome to hear. One person has lost 28 pounds in 10 weeks, another has gained strength and broke PRs in the gym, and others have vastly increased their vegetable consumption. The books are great for whatever your goals are, you just need to complement them to fit your needs!.
Each book has 30 recipes and each recipe has tips for making them more weight loss and weight gain friendly. The goal of the recipe is to assist you in having great tasting meals that will assist with adherence to your diet. You can personalize them to fit any need whether that’s weight maintenance, gain, loss, or just the general benefits you get from meal prep. .
The hardest part about being a mother is taking good enough care for yourself. In order to care for our children, we’ve got to be cared for. Non negotiable. When talking to my mom friends it always comes up....The difficulties in just feeding ourselves. Not to mention feeding ourselves the proper fuel we actually need to function through the daily motherhood rollercoaster of highs & lows. I wasn’t on ig when I was at my most difficult stages of motherhood, but approaching baby number 3, I believe y’all will see a slightly different version of myself🤪 #prayforme. Here are some tips to keep in mind when thinking about food for the week:
1️⃣ have at least one or two prepped snacks or meals for the week. (Squash will be quickly roasted or air fried included in breakfast or dinner). 2️⃣ if it’s too hard to prep for picky eaters, prep for yourself. If YOU have a meal ready to eat, chances are you will have the energy to figure out something for the kids. (See grilled mixed veggies)
3️⃣ keep your go to meal ingredients on deck, all times. We eat sweet potatoes almost every day cuz it’s easy.
4️⃣ have enough fresh/frozen fruits to make a smoothie. I use coconut water and nut milks in my smoothies almost daily.
5️⃣ Keep a list of take out options that work for your family. When all else fails call for backup. It will all be just fine.....Hopefully 😂
6 foods for healthy, shiny hair! 💫
While obviously genetics and age do play a role, eating the right nutrients can help give you a leg up when it comes to healthy hair. I know I constantly get asked how I get my hair so healthy and I attribute that a good amount to how clean my diet is.
Breakdown of each food below:
1 - Spinach - is a good course of folate iron and Vitamin A & C which all promote hair growth.
2 - Salmon - A 2015 study found fish oil supplementation to reduce hair loss & increase hair growth in women with thinning hair (1) Also salmon is a good source of protein, selenium & vitamin D3/B vitamins that support hair growth.
3 - Berries - are loaded with antioxidants and vitamins that promote hair growth. Vitamin C is used to produce collagen which helps strengthen hair.
4 - Avocados - a good source of vitamin E which was shown in this 2010 study to boost hair growth by 34.5% in people who were having issues with hair loss. (2) Avocados are also a good source of fatty acids which are important building blocks of cells.
5 - Eggs - good source of protein & biotin which support hair growth. Biotin is important for the production of the hair protein, keratin.
6 - Sweet potatoes - are a good source of beta-carotene which the body converts to vitamin A. Vitamin A helps with production of sebum, which keeps hair healthy.
By @meowmeix .