Dumbbell Exercises for Abdominals

Dumbbell exercises for abdominals target the upper and lower abdominals as well as the oblique muscles.

Browse through the various dumbbell exercises for abdominals below:

• Weighted Crunch
• Weighted Leg Raise
• Dumbbell Side Bend

Weighted Crunch

• Lie down on your back on a bench and hold a dumbbell on top of your chest.
  
• Raise your upper body until your shoulder blades no longer touch the bench and lower yourself back down after a short pause.
  
• To avoid pulling your neck with your hands, look straight up instead of looking at your knees.
  

Weighted Leg Raise

• Lie down with your back on the bench, hands gripping the sides of it and hold a dumbbell between your feet.
  
• Raise your legs up until they are perpendicular to the floor and lower them back after a short pause.
  
• Try to keep your legs extended by keeping your knees at the same angle.
  

Dumbbell Side Bend

• Hold a dumbbell with one hand along the side of your body.
  
• Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.
  
• Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back.
  

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SPARTACUS WORKOUT

 

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The Spartacus workout is a collection of exercises which collectively work on every part of your body. The ultimate result of the Spartacus workout regime is fat loss, defined chest and abs and arms and your fitness level at the maximum. So overall you will have a well built, tight, toned and athletic body, much similar to Greeks.
The Spartacus workout not only helps to reduce belly fat, it also helps to burn calories much faster than any other exercise.
This workout is a complete collection of exercises aiming to strengthen groups of muscles simultaneously. So, the more muscles you involve in exercising, the more calories you will burn.
This will result in your belly fat burning. Reducing belly fat will not only give you a shaped and lean and flat belly with packs, but it will also improve your metabolism. Thus you will have a strong and lean body and a healthy and satisfactory life.

SPARTACUS WORKOUT
***********************
1.GLOBAL SQUAT
2.MOUNTAIN CLIMBER
3.ONE ARM SWING
4.PUSH UP
5.BENT OVER TWO HANDS ROW
6.KETTLEBEL TWO HANDS SWING
7.CHEST PRESS
8.REVERSE CRUNCH
9.BICEP CURL WITH A HAMMER
10.SPIDER PLANK

Pumpkin Chai Protein Smoothie

Pumpkin Chai Protein Smoothie

Ingredients

1/2 cup pumpkin puree (not pumpkin pie filling)
3 pitted dates or 1 frozen banana
1 scoop vanilla protein powder
1/2 teaspoon vanilla extract
1/4 teaspoon cardamom
1/4 teaspoon ginger
1/4 teaspoon cinnamon
1/4 teaspoon allspice
1/4 teaspoon cloves
3/4 cup unsweetened almond milk (more or less depending on how thick you want it)

Directions

1. Put all ingredients into a high-powered blender and blend until smooth and creamy.

Information

Category Drinks, Smoothies

Yield Makes 1 smoothie

Cauliflower Crust Pizza

Cauliflower Crust Pizza

Ingredients

Nonstick spray
2 1/2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/4 cups shredded part-skim mozzarella cheese
2 tablespoons grated parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup tomato sauce
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
1/4 teaspoon crushed red pepper flakes
Fresh basil leaves, optional

Directions

1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Information

Category Main Dishes, Pizza

Yield Makes two servings.

Nutrition

Calories per serving 272 calories

Roasted Veggies With Easy Fried Egg

Roasted Veggies With Easy Fried Egg

Notes

Don't let the "fried" egg in this recipe confuse you. A tiny spray of canola oil (less than a teaspoon) is needed to cook an egg that is crisp on the outside and perfectly runny on the inside.

Ingredients

For the roasted veggies:
1/2 large head cauliflower, cut into florets
2 small heads broccoli, cut into florets
1 1/2 tablespoons extra-virgin olive oil
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon red pepper flakes
Juice of 1/2 lemon
For the fried egg:
Canola oil spray
1 egg
Pinch of paprika, optional
Dash of hot sauce, optional

Directions

1. Preheat oven to 400ºF.
2. In a large bowl, toss cauliflower and broccoli florets in extra-virgin olive oil. Then add the garlic powder, salt, pepper, and red pepper flakes, and mix well.
3. Spread out your veggies on a baking sheet, and give all the florets a good squeeze of fresh lemon juice.
4. Roast in the oven for 15 to 20 minutes, occasionally shaking the pan.
5. Once your veggies have roasted for 10 to 12 minutes, heat a small nonstick skillet over medium-low heat, and give it a good spray of canola oil. Crack your egg in the skillet, and cook for about three minutes until the yolk is slightly set.
6. Remove your veggies from the oven, and slide them into a shallow plate or bowl.
7. Flip your egg, and cook for an additional 30 seconds to a minute. Keep the cook time shorter if you like a runny egg!
8. Carefully slide your cooked egg on top of your veggies, sprinkle with paprika, and eat up.

Source: Calorie Count

Information

Category Breakfast/Brunch

Yield 1 serving

Nutrition

Calories per serving 349

7 Oatmeal Bakes for the Perfect Make-Ahead Breakfast

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  21 Healthy and Portable Energy-Boosting Snacks Read More As the old saying goes, "Insanity is doing the same thing over and over again and expecting different results." And yet, every morning we're surprised when we don't have time to whip up a nutritious, gourmet breakfast. Thankfully the Internet is here with a save: a septuplet of make-ahead breakfast bakes. All you need to do in the a.m. is reheat—and we can find time for that, even on the busiest days.

1. Baked Oatmeal Casserole Recipe

With just three steps, this recipe couldn't be easier. Plus, it doesn't hurt that it comes with a superfood trifecta of strawberries, blueberries, and bananas for a hefty dose of antioxidants and vitamins C and B6. If the natural sweetness of the fruit isn't enough, the recipe also calls a half-cup of chocolate chips. The finished product is the stuff food blog dreams are made of.

2. Vegan Banana Almond Baked Oatmeal Cups

These single-serving oatmeal cups are perfect for portion control—or at least the illusion of it. This recipe incorporates the best parts of a granola bar (oats, almonds, maple syrup) while leaving out refined sugars, which is more than most breakfast bars on the market can say.

3. Clean Eating Pumpkin Oatmeal Casserole

The ingredient list (pecans, cranberries, pumpkin) reads like we're preparing a boatload of Thanksgiving pies. But we're not complaining: These flavors blend beautifully for a make-ahead breakfast bake. Best of all? This casserole gets its sweetness from honey and raisins rather than added sugar.

4. Apple Walnut Baked Oatmeal

This recipe draws upon a pretty standard list of pantry staples, plus apples and a banana. That means you can whip up a batch whenever a craving strikes, or follow our lead and use it as a distraction on Sundays when you don't want to admit to yourself that you have work tomorrow. Bonus: You'll have breakfast set for the workweek.

5. Morning Baked Oatmeal With Berries and Coconut

Just because the leaves are changing doesn't mean we throw coconut, one of the best summer flavors, out the window. This dish tastes like a breakfast bread pudding and will leave you full for hours, thanks to the whole grains, nuts, and healthy fat from the coconut.

6. Healthy Chocolate Peanut Butter Cup Baked Oatmeal

"Please" and "thank you" are well and good, but "gooey center" are the real magic words in our book. And this recipe delivers, while also checking off tons of health buzzwords, including low fat, vegan, and sugar- and gluten-free. But all you need to know is this bake tastes like Reese’s peanut butter cups in a bowl.

7. Blueberry and Raspberry Baked Oatmeal

It'll be hard to go back to regular oatmeal after trying this baked version. Bananas bring the sweetness, blueberries and raspberries add tartness, and nuts give it a satisfying crunch. Talk about a breakfast of champions.

13 Healthy Pancake Recipes

Leaves are turning orange, temperatures are dropping, and stores everywhere are stocking pumpkin spice products. Fall is here. For foodies everywhere, this is great news.
Here at Skinny Ms. we love fall. So many rich flavors become available! We’re not just talking about pumpkin spice – nutrient-packed winter squash, hearty warm meals, traditional Thanksgiving dishes, and more all abound in the season. If you love fall as much as we do, you’ll adore all of our great fall recipes. We’ve put together a list of 13 Healthy Pancake Recipes Perfect for Fall. They’re hearty, warm, and delicious. Any of them would make the perfect, comforting breakfast on a cold morning.

Try one of these healthy fall pancakes with a warming fall drink, such as our skinny pumpkin spice latte or this cinnamon spiced coffee.


1. Sweet Potato Pancakes
Gluten-free and high in protein? Yes, please! With just over 150 calories per serving, these pancakes are a low-calorie breakfast with a healthy balance of fats, carbs, and protein. 2. Whole Wheat Pumpkin Pancakes
If you can’t get enough pumpkin, make these pancakes. They’re a healthy alternative to traditional pumpkin pancakes. We make them with whole wheat flour instead of white flour, and raw sugar instead of refined cane sugar.
3. Vegan Pumpkin Spice Pancakes
For a vegan option, use this recipe. It’s free of animal products and low in sugar, satisfying your fall cravings without wrecking your diet.
4. Maple Chai Spiced Pancakes
These clean-eating pancakes taste heavenly. They’re also packed with superfoods. Made with almond milk, flax seed, coconut oil, and tons of spices, they’re delicious and healthy.
5. Banana Pecan Pancakes
Made with oat flour and flax seed, these banana pecan pancakes are vegan and gluten-free. They’re also sweetened with maple syrup and natural fructose from the bananas, so they’re free of refined sugars.

6. Oatmeal Blueberry Protein Pancakes
For a high-protein breakfast, make these delicious blueberry pancakes. They use vanilla protein powder, egg whites, flax seed, and Greek yogurt. These ingredients give the pancakes a whopping 40 grams of protein per serving!
7. Cherry Chocolate Chip Pancakes
There’s something special about the pairing of cherry and chocolate. It’s a popular flavor combination among holiday desserts. This decadent recipe is perfect for fall.
8. Carob Chip Coconut Protein Pancakes
These coconut and carob pancakes are another high-protein option. Carob is a low-fat and caffeine-free alternative to cocoa. It also contains three times as much calcium, making it a health food worth loving.
9. Cinnamon Roll Pancakes
Cinnamon is one of the best spices to use during fall. It provides a rich, comforting flavor and houses many health benefits. It’s believed to help control your sugar levels and acts as an anti-inflammatory. These pancakes are a healthy reason to add cinnamon to your diet!

10. Sweet Potato Pecan Pancakes
This delicious fall recipe is made with gluten-free oat flour. These pancakes are packed with indulgent flavors and made with only clean-eating ingredients. No refined sugars and no unhealthy fats!

11. Gingerbread Pancakes
These grain-free pancakes will make your house smell like fall. They’re gluten-free and can easily be made vegan.
12. Paleo Caramel Apple Pancakes
These paleo pancakes are made with coconut and tapioca flours. They provide plenty of healthy fats and the caramel apple flavor is perfect for fall.
13. Paleo Sweet Potato Pancakes
If you’re looking for Paleo dishes, this is another recipe for you. These no-sugar-added sweet potato pancakes are made with coconut flour and spiced with cinnamon to bring out that perfect fall flavor.

Sesame Honey Chicken

We love lean chicken because it’s so versatile, and our Sesame Honey Chicken recipe is no different. Serve it up with a side of brown rice or one of our fresh, tasty salad recipes, and you won’t be disappointed. This chicken is A-M-A-Z-I-N-G. The kids will love it, and so will you!
Chinese take-out and delivery is a quick and easy way to get dinner on the table, but unfortunately, it is some of the most unhealthy food available. The meals are high in fat, loaded with sodium, and packed with preservatives. The chicken dishes might seem as if they would be healthier than beef options, but don’t count on it. In most cases, Chinese take-out is going to pack on the pounds and wreak any healthy eating habits.
Our sesame honey chicken recipe helps you satisfy your craving for Chinese take-out without all the detrimental ingredients. All of our chicken recipes are healthy and this one is no exception. The next time you have a hankering to pick up the phone and place an order for Chinese delivery, give this recipe a try instead.

Don’t let the fat content scare you, about 98% of the fat in this recipe comes from the sesame seeds, which contain a very healthy fat. Learn more about healthy fats here.

Print

Sesame Honey Chicken

Serving Size: 1/6 of the recipe | Calories: 354 | Previous Points: 8 | Points Plus: 9 | Total Fat: 12 gm | Saturated Fats: 2 gm | Trans Fats: 0 gm | Cholesterol: 88 mg | Sodium: 115 mg | Carbohydrates: 14 gm | Dietary Fiber: 1 gm | Sugars: 12 gm | Protein: 45 gm

Ingredients

• 5 chicken breast fillets, skinless
• 1/4 cup low sodium chicken broth, no sugar added
• 1/4 cup roasted sesame seeds
• 1/4 cup honey

Directions

Cut up the chicken into bite-sized cubes (about 1 x 1).

In a large skillet add chicken and broth, turn to medium-high heat and bring to a boil. Reduced heat to medium and cook until the chicken is nearly cooked through.

Pour in the honey and sesame seeds and stir well. Cook until all liquids have cooked out and the chicken begins to brown.

Pita Pocket Breakfast Sandwich

Pita Pocket Breakfast Sandwich

Yields: 2 servings | Serving size: ½ pita sandwich | Calories: 297 | Total Fat: 12 g | Saturated Fats: 3 g | Trans Fats: 0 g | Previous Points: 6 | Points Plus: 7 | Cholesterol: 225 mg |Sodium: 484 mg | Carbohydrates: 21 g | Dietary fiber: 3 g | Sugars: 2 g | Protein: 21 g

Ingredients

• 2 large eggs
• 2 large egg whites
• 1 tablespoon milk
• 1 cup baby spinach torn into small pieces
• 4 grape tomatoes sliced in half lengthwise
• 2 green onions, diced
• Sea salt and pepper to taste
• ¼ cup Feta cheese crumbles
• 1 whole wheat pita pocket, cut in half
• 2 teaspoons olive oil

Directions

Preheat oven to 350 degrees.

In a medium mixing bowl whisk together eggs, egg whites, milk, spinach, tomatoes, green onions, and salt and pepper to taste. Pour egg mixture into an 8” non-stick skillet, place in oven on middle rack. Brush both sides of each pita half with olive oil, place on foil and warm in the oven during the last 2 minutes of cooking time. Cook eggs approximately 15 to 18 minutes or until puffy and just set in the center, but not hard. Sprinkle on the feta cheese and return to the oven for one more minute.

Remove skillet from oven, cut omelet in half and place each half in a pita pocket. Press edges into warm pita and serve immediately.

Read more at http://skinnyms.com/pita-pocket-breakfast-sandwich/#ihy9ih7YSldHyvwH.99

No-Bake Almond Cranberry Energy Balls

Need some pop and some zing to get you going in the morning or before a workout? Tired of the same old energy bar du jour? Well, sigh no more because Skinny Ms. has got a treat for you! Our super easy, no bake almond and cranberry energy balls will knock your tired socks off, and will give you some dancing shoes to put in their place.
And even better than the natural kick in the pants these no bake energy balls will provide? We just said it. They’re NO BAKE! That’s right. There’s no need to work up a sweat with oven mitts in the hot, hot summertime. All you need is a sturdy mixing bowl, a few tasty ingredients, and your hands. Then put the balls in the fridge until you’re ready to pop’ em in your mouth. Because there are only six ingredients in these almond cranberry energy balls, they are super easy to prep as well as no bake to boot!

Want the kids to eat a more healthy diet, too? Let them help you mix the ingredients and roll it into balls. They’ll be excited to eat something they were able to help make with their own hands. And believe it or not, so will you! The crunch of the almonds and the sweet and tart, eye-opening flavor of the cranberries will have kids and adults like clamoring for these energy snacks!

Print

No-Bake Almond Cranberry Energy Balls

Yields: 16 servings | Serving Size: 1 energy bite | Calories: 155 | Points Plus: 4 | Total Fat: 8 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 1 mg | Carbohydrates: 18 g | Dietary Fiber: 3 g | Sugars: 8 g | Protein: 5 g |

Ingredients

• 1 cup old-fashioned oats
• 1 cup dried cranberry
• 1/2 cup natural almond butter, (optional peanut butter)
• 1/4 cup raw honey
• 1/2 cup almonds, crushed
• 1/2 cup pistachios, crushed  

Directions

In a medium mixing bowl combine all ingredients. Shape dough into 1 1/2-inch balls. Store in the fridge until ready to eat.

Simple Swedish Meatballs

Now you don’t need to wait until your next trip to Ikea to dine on delicious Swedish Meatballs! This recipe shows you how to simply make this Scandinavian dish in your own kitchen. Its distinctively Swedish flavors of nutmeg and allspice, garnished with lingonberry preserves, will be a unique addition to your dinnertime repertoire.
Swedish home chefs make their meatballs with a mix of ground beef, pork, and veal, mixing them in a broth containing cream and gravy. The recipe is originally Turkish, and was brought back to Sweden by its exiled king in the 18th century. who can blame the Swedes for taking such an exceptionally comforting and tasty dish and claiming it as a national treasure?

We make our Swedish meatballs with chicken or turkey instead of beef, veal, or pork, to lower its calorie count and fat content. We also mix high-protein, nonfat Greek yogurt with our chicken or turkey broth to produce a sauce that is low in fat, but high in protein and flavor. Of course, traditional lingonberry jam is the icing on the cake when sampling Swedish meatballs, but cranberry jam will do if your local grocery isn’t fully stocked with lingonberry goodies!
Top wide, whole wheat noodles with these tasty meatballs and sauce for a rich, warming dinner the whole family will gobble down. Or serve these meatballs as a party appetizer, on toothpicks. This recipe is versatile and simple, and is sure to please a crowd.

Print

Simple Swedish Meatballs

Yields: 24 meatballs/ 8 servings | Serving Size: 3 meatballs with sauce | Calories: 416 | Previous Points: 10 | Points Plus: 11 | Total Fat: 25 g | Saturated Fat: 6 g | Trans Fat: 0 g | Cholesterol: 219 mg | Sodium: 233 mg | Carbohydrates: 25 g | Dietary Fiber: 1 g | Sugars: 9 g | Protein: 26 g |

Ingredients

Meatballs
• 2 tablespoons extra virgin olive oil, divided
• 1 onion, chopped finely
• 2 pounds lean ground chicken or turkey
• 1/2 cup coarsely ground breadcrumbs or panko breadcrumbs (Japanese-style breadcrumbs) *if making at home, pulse until breadcrumbs are still coarse, not a fine grain breadcrumb
• 1 large egg
• 1/4 teaspoon ground allspice
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
Gravy
• 1/4 cup extra virgin olive oil
• 1/4 cup all-purpose flour (whole wheat preferred)
• 4 cups nonfat beef, chicken, or turkey stock
• 3/4 cup nonfat sour cream or nonfat plain Greek-style yogurt
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup lingonberry preserves or cranberry jam, mixed into the sauce or served on the side (optional)

Directions

Heat onion in one tablespoon olive oil over medium heat for 3 to 4 minutes, until onions become softened and slightly translucent.

Mix ground chicken or turkey with cooked onion, breadcrumbs, eggs, spices, and salt and pepper in a large bowl to combine.

Form about 24 1" or so meatballs.

Add the rest of the olive oil to the pan over medium heat until oil is hot and shimmering. Add meatballs about 6 to 8 at a time, so the sides are not touching and the pan is not crowded, and allow them to brown on all sides, flipping to get even browning. After about 5 minutes, remove and place on a plate.

The Spartacus Workout

The Spartacus Workout

***********************

To create the Spartacus Workout, I chose 10 exercises that collectively
work every part of your body. Then I made each exercise a 60-second
station so you can challenge your heart and lungs as well as your muscles.
The final product is a high-intensity circuit designed to torch fat, define your
chest, abs, and arms, and send your fitness level soaring.
Directions: Do this circuit 3 days a week. Perform 1 set of each exercise (or
"station") in succession. Each station lasts 60 seconds. Do as many reps as
you can (with perfect form) in that time, and then move on to the next
station. Give yourself 15 seconds to move between stations, and rest for 2
minutes after you've completed 1 circuit of all 10 exercises. Then repeat
twice. If you can't go the entire minute, rest a few seconds and then resume
until your time at that station is up. Use a weight that's challenging for 15 to
20 reps

Μανταρίνι: Τι μοναδικό και ωφέλιμο κάνει που κανένα άλλο φρούτο δεν μπορεί!

Πρόκειται για έναν θησαυρό μέσα στο χειμώνα! Πλούσιο σε φυτικές ίνες αλλά και βιταμίνες Α και C, που θωρακίζουν τον οργανισμό απέναντι σε ιώσεις και λοιμώξεις, το μανταρίνι είναι επίσης πολύτιμη πηγή υδατανθράκων, σιδήρου, καροτίνης και φωσφόρου.
Ακόμη, νάτριο, πρωτεΐνες, ασβέστιο, κάλιο, μαγνήσιο αλλά και φολικό οξύ είναι μερικά ακόμη από τα πολύτιμα θρεπτικά συστατικά, που απολαμβάνει ο οργανισμός μας σε κάθε μπουκιά μανταρινιού.
Το πιο σημαντικό όμως, το αγαπημένο αυτό χειμωνιάτικο φρούτο έχει την μοναδική ικανότητα να αποσύρει από τον οργανισμό μας τα πιο επικίνδυνα βαρέα μέταλλα όπως:
•μόλυβδος-Pb
•υδράργυρος-hg
•χαλκός-Cu
•κάδμιο-Cd
•χρώμιο-Cr και
•αρσενικό – As
Τα βαρέα μέταλλα, γενικά δεν αποβάλλονται από τον οργανισμό, όση αποτοξίνωση και να κάνει κάποιος, και θεωρούνται μια από τις αιτίες για πολλές χρόνιες ασθένειες όπως πονοκέφαλοι, σκλήρυνση κατά πλάκας, αλτσχάιμερ. Η καρκινογόνος δράση των μετάλλων έχει μελετηθεί με μεγάλο αριθμό τοξικολογικών ερευνών και έχει βρεθεί ότι ο μηχανισμός της άμεσης προσθήκης σε κυτταρικό DNA (που προκαλεί μεταλλάξεις) είναι δευτερεύουσας σημασίας, σε σχέση με τη δράση μέσω οξειδωτικών βλαβών στο DNA που προκαλούνται από την παραγωγή ελευθέρων ριζών.

Η επιβάρυνση της τροφικής αλυσίδας με βαρέα μέταλλα οφείλεται στη ρύπανση του περιβάλλοντος από τις ανθρωπογενείς δραστηριότητες, όπως η διάθεση ανεπεξέργαστων λυμάτων στους υδάτινους αποδέκτες, καύση στερεών απορριμμάτων, η ανεξέλεγκτη διάθεση στερεών απορριμμάτων (περιέχοντα βαρέα μέταλλα) στο έδαφος, η καύση συμβατικών καυσίμων κ.α.
Δεδομένου ότι τα βαρέα μέταλλα δεν αποικοδομούνται, συσσωρεύονται στο έδαφος και τα νερά (γλυκά και αλμυρά), με αποτέλεσμα να περνούν στην τροφική αλυσίδα. Η τοξικότητά τους εξαρτάται από το είδος του βαρέως μετάλλου, τη συγκέντρωσή του, την συνύπαρξη του με άλλα βαρέα μέταλλα, και το είδος του οργανισμού.

Greek Yogurt Pancakes

Greek Yogurt Pancakes

 Prep Time:5 Minutes

Cook Time:10 Minutes

Servings:4 Servings

Ingredients

• 2 whole Large Eggs
• 1/2 teaspoon Vanilla Extract
• 7 Tablespoons All-purpose Flour
• 2 Tablespoons Sugar
• 1 teaspoon Baking Soda
• 1/2 teaspoon Salt
• 1 cup Greek Yogurt
• Butter, For Serving
• Warm Syrup, For Serving

Instructions

Place the Greek yogurt in a large bowl and sprinkle in the dry ingredients. Stir until just combined.
In a separate bowl, whisk together the eggs and vanilla, then pour them into the bowl with the yogurt mixture.
Stir it together until it’s just barely combined.
Heat a griddle or skillet over medium-low heat and smear a little butter over the surface. Drop the batter by ¼ cup portions onto the griddle and cook on the first side until bubbles form.
Flip them to the other side and cook for another minute or so.

Quinoa Chia Seed Protein Bars

Quinoa Chia Seed Protein Bars

Ingredients

• 2 Tbsp. organic honey (use 100% pure maple syrup to make vegan)
• ¼ cup organic brown rice syrup
• ½ cup raw almond butter - 28 grams protein, 16 grams fiber
• ½ cup dry quinoa (I used white, but you can use any variety)
• ½ cup chia seeds (I used black chia seeds, but any kind will work)
• 2 Tbsp. ground flax seeds
• ¼ tsp. pink Himalayan salt
• 1 tsp. cinnamon
• 1 tsp. cardamom
• 1 cup rolled oats (gluten free)
• ½ cup raw almonds; coarsely chopped

Instructions

1. Preheat oven to 350F.
2. In a large mixing bowl, combine quinoa, chia seeds, flax seed, rolled oats, cinnamon, salt, cardamom and chopped raw almonds. Stir to combine.
3. In a small, microwave-safe dish, combine raw almond butter, organic brown rice syrup and honey. Stir to mix, then microwave for 1 minute to soften.
4. Pour the wet ingredients over the dry ingredients and stir with a plastic spatula to thoroughly mix. Wet ingredients may begin to firm up, in which case you will need to use clean hands to knead the mixture together.
5. When finished, transfer your mixture to a parchment lined baking dish (I used an 8 x 8 glass Pyrex dish), and pat down mixture with a plastic spatula to make a single, even layer.
6. Bake on middle rack of oven for 15 minutes.
7. When finished, remove from oven and let cool for 10 minutes.
8. After ten minutes, remove bars from the pan by lifting up the sides of the parchment paper. Place bars on a wire rack to finish cooling.
9. Cut finished bars with a sharp, non-serrated knife or pizza cutter 4 times horizontally and 4 times vertically to create 8 bars total.
10. Wrap cooled bars in saran wrap and store in refrigerator until ready to eat.

An Amazing Drink That Melts Bad Fat

An Amazing Drink That Melts Bad Fat

Health is a major concern in this fast paced life of ours. We hardly get time to take care of the food that we are eating or incorporating time for workouts in our every day schedule. This most of the times results in fat accumulation in our body which in turn leads to obesity. Obesity or overweightness continues to be the root cause of a lot of health issues like cholesterol problem, high blood pressure, heart related diseases… the list goes on. We know that finding time out for working out is not always possible for those who have a tight work schedule. However, that doesn’t mean you have to sit back and brood over your deteriorating body shape. There’s a lot that can be done in order to get back to your fitter and energetic self. In this article we will tell about such tricks. To be more specific, this article of ours will concentrate on a few of the most amazing drink recipes that can help you in getting rid of your body’s unwanted fats effectively. These drinks will refresh you and reduce the level of fats from key spots. Find sometime out to make these drinks and make your life a much healthy one.

Ginger and Cucumber Drink

Ingredients

• 8 glasses of water
• 1 spoon of grated ginger root
• 1 fresh cucumber
• 1 medium sized lemon
• 12 mint leaves

Procedure

• Peel and cut the cucumber into thin slices
• Cut the lemon into small pieces
• Now mix all the ingredients in water and leave the mixture overnight
• This helps in discharging the aromas in the drink
• Replace water with this refreshing drink and consume it for at least 4 days

Benefits

You must remember that this drink cannot miraculously thin down in a matter of 4 days. However, if you maintain your diet and keep your body active, you will start seeing the difference.

• The water in this drink helps in flushing out the unwanted toxins from your body
• This drink also keeps you energised and refresh
• It prevents bloating and improves digestion too

Cinnamon and Honey Drink

Ingredients

• One glass of water
• One teaspoon of honey
• Half a tablespoon of cinnamon powder
• Fresh lime

Procedure

• Take one glass of water and add honey and cinnamon powder to it
• Make sure the water is not hot or warm while adding honey or cinnamon to it
• This will make your drink lose all its nutrients
• Add a dash of lime to increase its far burning property exponentially

Benefits

When consumed it the morning, this drink will expedite the fat burning process and keep you refreshed by removing harmful fats from your body.

Fresh Vegetable Juice

Ingredients

• Tomato (it’s more of a veggie and less of a fruit, right?)
• Carrot
• Beetroot
• Ginger

Procedure

• Mix all the vegetables together in a blender to prepare a concoction
• You can add other of your favourite vegetables too
• Add a hint of ginger as well while you are blending the veggies
• Drink this juice every day for best results

Benefits

• This dynamic vegetable juice acts as a stimulant for weight loss
• It also supplies your body with crucial nutrients and dietary fibres

Raspberry Drink

Ingredients

• Raspberries
• 45 ml of coconut milk
• 2 tablespoons of honey
• 1/4 teaspoon of cinnamon powder
• Water

Procedure

• Take 3/4 cup of raspberries and add about 45 ml of coconut milk to it
• Now add honey and cinnamon powder to it
• Mix all these in water to prepare a refreshing drink

Benefits

• Raspberries are naturally rice in antioxidants
• This drink helps with weight loss by boosting your metabolism

Almond and Apple Drink

Ingredients

• 5 almonds
• 1 medium sized apple
• 1 banana
• Half cup low fat milk
• 3/4 cup Greek or normal yoghurt
• 1/4 teaspoon of cinnamon powder

Procedure

• Mix all the ingredients together in a blender to get your desired consistency
• Have it every day as your breakfast drink

Benefits

• This amazing drink keeps you from binging by dousing your hunger
• It’s a great option for speeding up your metabolism

Fruity Smoothie

Ingredients

• Half a cup of muskmelon
• Mango
• Pineapple
• 1/4 cup of finely chopped pumpkin seeds
• Water

Procedure

• Take all the ingredients together in a blender
• Blender them together with water and consume it every day

Benefits

Smoothies are one of the best ways to boost your metabolism and keep your energy level high. This is a great drink to remove unwanted fats from your body. So, these were a few of the very effective drinks that can flush out all those unwanted fats from your body and bring your healthy and fit days back.

Quinoa Protein Power Bowl

Quinoa Protein Power Bowl

Ingredients

• Lemon Tahini Sauce
• ¼ cup tahini
• 3 cloves garlic, minced
• ⅓ cup fresh lemon juice
• ¼ cup nutritional yeast
• 2 tablespoons extra virgin olive oil
• 1 teaspoon sea salt
• ¼ teaspoon fresh ground pepper
• ⅛ teaspoon cayenne pepper
• For the Quinoa Bowl
• 1 cup uncooked green lentils
• 2 cups cooked quinoa
• 1 teaspoon extra virgin olive oil
• 1 red onion, chopped
• 4 cloves garlic, minced
• 1 red pepper, chopped
• 1 tomato, chopped
• 3 cups spinach or kale, roughly chopped
• ½ cup fresh parsley, chopped fine

Instructions

1. In a food processor or blender, combine tahini, garlic, lemon juice, nutritional yeast, olive oil, sea salt, ground pepper and cayenne. Process until combined and set aside.
2. Cook lentils according to package instructions.
3. Meanwhile, heat the olive oil over medium heat. Add the onion and cook for 5 minutes. Add garlic, bell pepper and tomato, and cook for 7 to 8 minutes more. Stir in spinach or kale and cook until wilted.
4. Stir in the tahini dressing, cooked lentils and quinoa. Reduce heat to low and simmer until heated through.
5. Remove from heat and stir in minced parsley.
6. Season with salt and black pepper.

Notes

Servings 6, Calories 338, Fat 12.9g, Carbohydrates 41.5g, Protein 16.9g, Cholesterol 0mg, Sodium 350mg, Potassium 844mg, Fiber 15.2g, Sugars 3g

The Perfect Snack For Maximum Weight Loss

The Perfect Snack For Maximum Weight Loss

 

It's not just for preschoolers! Snack time is important for adults, too, because it can satiate hunger between meals to prevent overeating and help you lose weight. Snacks can also be a way to get valuable nutrients you're missing from meals alone. But not all snacks are good ones. We've enlisted the expertise of two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to choose a delicious and filling snack that will help you reach your weight-loss goals. Follow their advice below to start seeing results.

Calories

Aim for two 150-calorie snacks each day. Think of them as ways to fill nutrition holes in your diet, such as getting your fill of fiber or a boost of calcium.

Carbs

Anywhere from 40 to 50 percent of your calories at snack time should come from carbs, which works out to 14 to 20 grams. Choose high-fiber carbs such as fruit, whole grains, and starchy veggies like peas, corn, sweet potato, pumpkin, and Winter squash. Carbohydrates that are naturally high in fiber tend to be less refined and processed and also typically yield a larger portion size for fewer calories, making them more satisfying.

Protein

Go for six to 10 grams of protein, which is 15 to 20 percent of your total snack calories. Protein is essential in order to make what you nosh on feel more satisfying. Protein also helps to even out the rate that carbohydrates enter your bloodstream, so if you eat a snack that's low in protein, a spike in your blood sugar levels could result in stronger cravings and the need to munch on more.

Fats

Far should constitute 30 to 40 percent of your snack's calories, which works out to between six and 10 grams. Including healthy fats also adds to the "I feel satisfied" feeling. The one thing to watch out for is portion size, since fats like nuts, seeds, and avocado tend to be high in calories.

Fiber

Getting enough fiber in your snack — at least three grams — is a must to not only help you feel satiated for longer, but to also help you reach your daily goal of 25 grams. Getting your fill of fiber will ensure you stay regular, which can help you avoid that bloated feeling, making you feel more energetic. It can also help maintain stable blood sugar levels, which keeps cravings at bay.

Sugars

Aim for no more than 10 grams of total sugar and no more than four grams of added sugar (one teaspoon of honey, sugar, or maple syrup).

Timing

Most people like to include their two 150-calorie snacks between their three main meals, so one in the late morning and one in the late afternoon. A good rule of thumb is to eat every couple of hours, so find the schedule that works for you. Maybe you eat a later lunch and an earlier dinner so an afternoon snack isn't necessary but a bedtime snack is. Remember that experiencing a little hunger is OK, but snacking can prevent that famished feeling that makes people overeat. And eating late at night won't cause weight gain, but overdoing it on your daily calorie intake will. If you know you like to eat a little something before bed, make sure you save 150 calories in order to stick to your daily limit.

Eating and Working Out

If you're grabbing a pre-workout snack, aim for a 3:1 ratio of carbs to protein. After a workout, go for a 2:1 ratio of carbs to protein. A banana with some nut butter or a small smoothie is a great option. For workouts that are an hour or shorter, don't stress too much about getting the exact amount. As long as your snack includes a combo of carbs, protein, and healthy fats, and is under 150 calories, you're good! Generally it's good to enjoy a pre-workout snack 30 to 90 minutes before a workout, but eating beforehand isn't a necessity. Some people prefer working out on an empty stomach, so do what's right for you. Then refuel with a post-workout snack within 30 to 60 minutes.

A Few Examples of Snacks

The above info would make an ideal snack, but if you can't meet all the requirements, it's OK to fall short of one of these — fats, carbs, fiber, or protein — just make sure your snack meets the other three.

Source: Instagram user mutiasd

• Avocado Toast: Take half a slice of whole wheat bread, smear with one tablespoon avocado, and top with sliced or mashed hard-boiled egg, two slices of tomato, and an eighth-teaspoon sprinkling of chia seeds. Calories: 156
  Total fat: 8.2 g
  Saturated fat: 2.2 g
  Carbs: 13.6 g
  Fiber: 4.3 g
  Sugars: 2.7 g
  Protein: 9.3 g

Source: POPSUGAR Photography / Jenny Sugar

• Greek Yogurt With Apple and Walnuts: Enjoy a quarter-cup plain nonfat Greek yogurt with half an apple, four teaspoons chopped walnuts, half a teaspoon raisins, and a dash of cinnamon. Calories: 149
  Total fat: 6.2 g
  Saturated fat: 0.4 g
  Carbs: 17.3 g
  Fiber: 3.1 g
  Sugars: 12.7 g
  Protein: 8.3 g

Source: POPSUGAR Photography / Jenny Sugar
• High-Protein Banana and Peanut Butter: Mix half a tablespoon of peanut butter with half an ounce of protein powder and half an ounce of water. Cut half a banana in half lengthwise. Smear the peanut butter mixture on half and then top with the other half of the banana. Calories: 158
  Total fat: 4 g
  Saturated fat: 0.8 g
  Carbs: 17.4 g
  Fiber: 4.1 g
  Sugars: 7.8 g
  Protein: 13.6

Source: POPSUGAR Photography / Lizzie Fuhr

• Roasted Edamame: Toss two cups frozen edamame with two teaspoons olive oil, one teaspoon sea salt, and one tablespoon black sesame seeds. Bake for 12 to 15 minutes at 450° F. Enjoy a quarter of the batch, and save the rest for later. Calories: 153
  Total fat: 8.3 g
  Saturated fat: 1.1 g
  Carbs: 10.5 g
  Fiber: 4 g
  Sugars: 8.3 g
  Protein: 4 g

Snack Mistakes to Avoid

• Not enough variety: While a cheese stick seems like a healthy snack, it's only offering you protein, so you'll soon feel hungry afterward. To feel satiated, make sure your snack has at least two of these — carbohydrate, protein, and fat — or, better yet, aim for all three.
• Skipping: If you head into lunch and dinner completely starving, you know all too well how easy it is to eat way more calories than normal. Snacking between meals controls hunger, which controls cravings and can help you consume fewer daily calories.
• Not counting calories: A snack is just that — a snack. It's not a minimeal, so stick to that 150-calorie amount. Be mindful that prepackaged snacks like granola bars, protein bars, smoothies, or bags of crackers can offer almost 200 calories or more. On the same token, mindlessly reaching into a bag can result in devouring more than one portion without you even realizing it. So measure out your portion and put the bag away!

The Flat-Belly Exercise You Need to Know

The Flat-Belly Exercise You Need to Know

To chisel your abs and strengthen your core, add some dumbbells to your core workout. Adding some weight forces the fibers in ab muscles to activate more fully, making each rep more effective. This V-sit variation is a stability exercise, where you train your torso to remain still as your arms move away from your center. It's a must-do move and great for endurance athletes.

Related: Standing Ab Exercises With Weights
Start with a set of five-pound dumbbells and work toward using eight-pounders.

• Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows. Keeping your spine straight, lean back a few inches, pulling your abs toward your spine. Do not let your lower back round.
• Keeping the left arm still and torso stable, exhale as you open your right arm to the side, making sure the weight doesn't go beyond your shoulder. Looking forward, you should be able to see your right hand in your peripheral vision.
• Inhale as you bring your right arm back to center to complete one rep. Complete 10 reps with the right arm, using every exhale to deepen your abdominal connection by actively pulling your navel to your spine.
• Ten reps on each side completes a set, and we recommend doing at least two sets.

Crispy Quinoa & Cashew Clusters

Crispy Quinoa & Cashew Clusters

Ingredients

• 1 tablespoons coconut oil
• ½ cup quinoa, rinsed
• ½ cup salted cashews, chopped
• 1 teaspoon sea salt
• ⅛ teaspoon cayenne pepper (optional)
• 3½ ounces Divine Chocolate 70% Dark Chocolate Bar

Instructions

1. Line a baking sheet with parchment paper and set aside.
2. Heat a skillet to medium heat. Add coconut oil and allow to melt. Add quinoa and cook, stirring often, for about 5 to 8 minute, until the seeds are golden brown. They should expand slightly and a few seeds will start popping out of your pan. (But nothing like pop corn. The change will be to their texture.) Transfer to a medium bowl and add in cashews, sea salt and cayenne pepper.
3. Place the chocolate in the top of a double broiler. (You can also use a metal bowl over a pot of boiling water) Heat until melted, stirring often to prevent burning. Be careful not to get any water into the chocolate!
4. When the chocolate is melted, add it to quinoa and cashew mixture and stir well until combined. Drop by spoonfuls into prepared parchment paper. Place in the refrigerator for 15-20 minutes, until hardened.

6 Sixpack Recommendations

People tend to place a great deal of importance on the aesthetics of a chiseled midsection, but don’t realize how much it impacts (or is impacted) by everything you do. Many movements in the gym, such as squats or overhead presses, provide a challenge for your core, and would be improved by strengthening it.
Much like any other group of muscles, you must work your abs (upper, lower, and obliques) from all angles to get results. As an additional challenge, many of the following exercises can be done with added weight in order to continue to challenge your core. However, I would be cautious when adding weight and truly focus on using proper form as opposed to moving heavy weight when it comes to abs.
1. Plank – assume the push-up position with your forearms resting on the ground. While holding your core tight, your body should be in a straight line with only your toes and forearms on the ground.
2. Side Plank – I also like to work in side planks (support comes from one forearm and the side of one foot to add in additional oblique work. I usually start out with this stability exercise combo to fatigue my core before moving to other core exercises. I superset regular and side planks for 3 sets, holding the regular for one minute and the side planks for thirty seconds.
After planks, I tend to do circuit style training, meaning that I will cycle through all the exercises without rest, and consider that one set. Also, focus on truly contracting your abs in a controlled manner. Try this for 4 rounds:
3. Leg Raises – Lie face up on the floor with your legs straight in the air. Slowly raise your legs by contracting your lower abs. Lower and repeat for 15-20 reps.
4. Crunch (legs elevated) – Lie face up on the floor with your legs bent 90 degrees resting on a bench. Slowly raise your shoulders off the ground by contracting your upper abs. I like to place my hands across my chest versus behind my head. I feel like this eliminates the possibility of them assisting with the movement. (15-20 reps)

Σωστοί και λανθασμένοι συνδυασμοί τροφών

Σωστοί και λανθασμένοι συνδυασμοί τροφών

Η άποψη πως ορισμένοι συνδυασμοί τροφών κάνουν ευκολότερη την απώλεια βάρους αμφισβητείται στις μέρες μας. Η ποσότητα των τροφών είναι η βασική παράμετρος που οδηγεί στη μείωση των κιλών σε φυσιολογικές συνθήκες λειτουργίας μεταβολισμού. Τονίζεται όμως, πως ορισμένες τροφές όταν καταναλώνονται ταυτόχρονα βοηθούν τη σωστότερη απορρόφηση και βιοχημική χρησιμοποίηση των ουσιών που περιέχουν από το μεταβολισμό του κάθε ανθρώπου. Παράλληλα, όταν κάποιος αντιμετωπίζει ένα συγκεκριμένο πρόβλημα υγείας όπως η αυξημένη χοληστερίνη, το ζάχαρο, οι αλλεργίες ή η κολίτιδα, μπορεί να επιτύχει ορθότερη ρύθμιση του μεταβολισμού, της πεπτικής λειτουργίας και των βιοχημικών κύκλων του, επιλέγοντας ή αποφεύγοντας ορισμένους συνδυασμούς τροφών ή βεβαίως αποφεύγοντας την κατανάλωση ορισμένων μεμονωμένων τροφίμων, που τον διεγείρουν ειδικά.

Πέρα από την αντιμετώπιση των προβλημάτων, υπάρχει και η επίτευξη στόχων καλύτερης βιοχημικής λειτουργίας, ανάδειξης μυικής μάζας, αντοχής σε συνθήκες έντονης αερόβιας άσκησης, τόνωσης της ψυχικής κατάστασης κ.α.. Για όλες αυτές τις παραμέτρους χρήσιμο είναι να γνωρίζουμε κάποιες γενικές κατευθύνσεις συνδυασμών τροφών, ώστε να λειτουργούμε τη διατροφή μας με πιο αποτελεσματικό τρόπο. Υπάρχει βέβαια και η ειδικές ρυθμίσεις για τον κάθε άνθρωπο, αλλά αυτό είναι αντικείμενο ειδικών συνθηκών και αναλύσεων.

Μερικοί συνδυασμοί τροφών που θα πρέπει να επιδιώκουμε:

1. Κόκκινο κρέας και πουλερικά με ωμά, βραστά ή στον ατμό λαχανικά και χόρτα με λίγο ελαιόλαδο.

2. Ψάρια και θαλασσινά με αγγούρι, μαρούλι, κολοκύθια, χόρτα και κυρίως πατάτα.

3. Ζυμαρικά με ζωμό ή σάλτσα από ωμά, βραστά ή στον ατμό λαχανικά.

4. Κοτόπουλο με λαδερά, όπως μπάμιες, φασολάκια κ.α..

5. Αυγά με λάχανο, ντομάτα ή αγγούρι.

6. Όσπρια με άσπρο άπαχο τυρί.

7. Ρύζι με όσπρια, όπως φακές, αρακά ή ρεβίθια.

8. Καρότα με λάχανο και αρακά.

9. Ντομάτα με αγγούρι και ελιές ή πιπεριές.

10. Χυμός μήλου και καρότου.

11. Γιαούρτι με ξηρούς καρπούς και φρούτα όχι όξινα.

12. Προϊόντα ολικής άλεσης με ρύζι, φρούτα και λαχανικά.

Μερικοί συνδυασμοί τροφών που θα πρέπει να αποφεύγουμε:

1. Κόκκινο κρέας και πουλερικά με υδατάνδρακες ταχείας απορρόφησης, όπως πατάτες, ρύζι, ζυμαρικά, καλαμπόκι, παντζάρια κ.α..

2. Ψάρια και θαλασσινά με ζωικές πρωτεΐνες.

3. Αυγά με ζωικές πρωτεΐνες.

4. Γάλα και γιαούρτι με τροφές που περιέχουν φυτικές ίνες, λόγω δέσμευσης ασβεστίου και μαγνησίου.

5. Όσπρια με τροφές που περιέχουν φυτικές ίνες, λόγω δέσμευσης σιδήρου.

6. Γάλα, τυρί και γιαούρτι με ωμά, βραστά ή στον ατμό λαχανικά.

7. Αλκοολούχα ποτά με ξηρούς καρπούς.

8. Σοκολάτα ή γλυκά επιδόρπια μετά από γεύμα με πολλούς υδατάνδρακες.

Σωστοί και λανθασμένοι συνδυασμοί τροφών

Δρ. Μάριος Wigley Καθηγητής Κλινικής Διαιτολογίας

Η άποψη πως ορισμένοι συνδυασμοί τροφών κάνουν ευκολότερη την απώλεια βάρους αμφισβητείται στις μέρες μας. Η ποσότητα των τροφών είναι η βασική παράμετρος που οδηγεί στη μείωση των κιλών σε φυσιολογικές συνθήκες λειτουργίας μεταβολισμού. Τονίζεται όμως, πως ορισμένες τροφές όταν καταναλώνονται ταυτόχρονα βοηθούν τη σωστότερη απορρόφηση και βιοχημική χρησιμοποίηση των ουσιών που περιέχουν από το μεταβολισμό του κάθε ανθρώπου. Παράλληλα, όταν κάποιος αντιμετωπίζει ένα συγκεκριμένο πρόβλημα υγείας όπως η αυξημένη χοληστερίνη, το ζάχαρο, οι αλλεργίες ή η κολίτιδα, μπορεί να επιτύχει ορθότερη ρύθμιση του μεταβολισμού, της πεπτικής λειτουργίας και των βιοχημικών κύκλων του, επιλέγοντας ή αποφεύγοντας ορισμένους συνδυασμούς τροφών ή βεβαίως αποφεύγοντας την κατανάλωση ορισμένων μεμονωμένων τροφίμων, που τον διεγείρουν ειδικά. 

Πέρα από την αντιμετώπιση των προβλημάτων, υπάρχει και η επίτευξη στόχων καλύτερης βιοχημικής λειτουργίας, ανάδειξης μυικής μάζας, αντοχής σε συνθήκες έντονης αερόβιας άσκησης, τόνωσης της ψυχικής κατάστασης κ.α.. Για όλες αυτές τις παραμέτρους χρήσιμο είναι να γνωρίζουμε κάποιες γενικές κατευθύνσεις συνδυασμών τροφών, ώστε να λειτουργούμε τη διατροφή μας με πιο αποτελεσματικό τρόπο. Υπάρχει βέβαια και η ειδικές ρυθμίσεις για τον κάθε άνθρωπο, αλλά αυτό είναι αντικείμενο ειδικών συνθηκών και αναλύσεων.

Μερικοί συνδυασμοί τροφών που θα πρέπει να επιδιώκουμε:

1. Κόκκινο κρέας και πουλερικά με ωμά, βραστά ή στον ατμό λαχανικά και χόρτα με λίγο ελαιόλαδο.

2. Ψάρια και θαλασσινά με αγγούρι, μαρούλι, κολοκύθια, χόρτα και κυρίως πατάτα.

3. Ζυμαρικά με ζωμό ή σάλτσα από ωμά, βραστά ή στον ατμό λαχανικά.

4. Κοτόπουλο με λαδερά, όπως μπάμιες, φασολάκια κ.α..

5. Αυγά με λάχανο, ντομάτα ή αγγούρι.

6. Όσπρια με άσπρο άπαχο τυρί.

7. Ρύζι με όσπρια, όπως φακές, αρακά ή ρεβίθια.

8. Καρότα με λάχανο και αρακά.

9. Ντομάτα με αγγούρι και ελιές ή πιπεριές.

10. Χυμός μήλου και καρότου.

11. Γιαούρτι με ξηρούς καρπούς και φρούτα όχι όξινα.

12. Προϊόντα ολικής άλεσης με ρύζι, φρούτα και λαχανικά.

Μερικοί συνδυασμοί τροφών που θα πρέπει να αποφεύγουμε:

1. Κόκκινο κρέας και πουλερικά με υδατάνδρακες ταχείας απορρόφησης, όπως πατάτες, ρύζι, ζυμαρικά, καλαμπόκι, παντζάρια κ.α..

2. Ψάρια και θαλασσινά με ζωικές πρωτεΐνες.

3. Αυγά με ζωικές πρωτεΐνες.

4. Γάλα και γιαούρτι με τροφές που περιέχουν φυτικές ίνες, λόγω δέσμευσης ασβεστίου και μαγνησίου.

5. Όσπρια με τροφές που περιέχουν φυτικές ίνες, λόγω δέσμευσης σιδήρου.

6. Γάλα, τυρί και γιαούρτι με ωμά, βραστά ή στον ατμό λαχανικά.

7. Αλκοολούχα ποτά με ξηρούς καρπούς.

8. Σοκολάτα ή γλυκά επιδόρπια μετά από γεύμα με πολλούς υδατάνδρακες.

- See more at: http://www.lifemag.gr/Default.aspx?lang=1&id=233&t=6#sthash.mFXIW2ru.dpuf

Σωστοί και λανθασμένοι συνδυασμοί τροφών

Δρ. Μάριος Wigley Καθηγητής Κλινικής Διαιτολογίας

Η άποψη πως ορισμένοι συνδυασμοί τροφών κάνουν ευκολότερη την απώλεια βάρους αμφισβητείται στις μέρες μας. Η ποσότητα των τροφών είναι η βασική παράμετρος που οδηγεί στη μείωση των κιλών σε φυσιολογικές συνθήκες λειτουργίας μεταβολισμού. Τονίζεται όμως, πως ορισμένες τροφές όταν καταναλώνονται ταυτόχρονα βοηθούν τη σωστότερη απορρόφηση και βιοχημική χρησιμοποίηση των ουσιών που περιέχουν από το μεταβολισμό του κάθε ανθρώπου. Παράλληλα, όταν κάποιος αντιμετωπίζει ένα συγκεκριμένο πρόβλημα υγείας όπως η αυξημένη χοληστερίνη, το ζάχαρο, οι αλλεργίες ή η κολίτιδα, μπορεί να επιτύχει ορθότερη ρύθμιση του μεταβολισμού, της πεπτικής λειτουργίας και των βιοχημικών κύκλων του, επιλέγοντας ή αποφεύγοντας ορισμένους συνδυασμούς τροφών ή βεβαίως αποφεύγοντας την κατανάλωση ορισμένων μεμονωμένων τροφίμων, που τον διεγείρουν ειδικά. 

Πέρα από την αντιμετώπιση των προβλημάτων, υπάρχει και η επίτευξη στόχων καλύτερης βιοχημικής λειτουργίας, ανάδειξης μυικής μάζας, αντοχής σε συνθήκες έντονης αερόβιας άσκησης, τόνωσης της ψυχικής κατάστασης κ.α.. Για όλες αυτές τις παραμέτρους χρήσιμο είναι να γνωρίζουμε κάποιες γενικές κατευθύνσεις συνδυασμών τροφών, ώστε να λειτουργούμε τη διατροφή μας με πιο αποτελεσματικό τρόπο. Υπάρχει βέβαια και η ειδικές ρυθμίσεις για τον κάθε άνθρωπο, αλλά αυτό είναι αντικείμενο ειδικών συνθηκών και αναλύσεων.

Μερικοί συνδυασμοί τροφών που θα πρέπει να επιδιώκουμε:

1. Κόκκινο κρέας και πουλερικά με ωμά, βραστά ή στον ατμό λαχανικά και χόρτα με λίγο ελαιόλαδο.

2. Ψάρια και θαλασσινά με αγγούρι, μαρούλι, κολοκύθια, χόρτα και κυρίως πατάτα.

3. Ζυμαρικά με ζωμό ή σάλτσα από ωμά, βραστά ή στον ατμό λαχανικά.

4. Κοτόπουλο με λαδερά, όπως μπάμιες, φασολάκια κ.α..

5. Αυγά με λάχανο, ντομάτα ή αγγούρι.

6. Όσπρια με άσπρο άπαχο τυρί.

7. Ρύζι με όσπρια, όπως φακές, αρακά ή ρεβίθια.

8. Καρότα με λάχανο και αρακά.

9. Ντομάτα με αγγούρι και ελιές ή πιπεριές.

10. Χυμός μήλου και καρότου.

11. Γιαούρτι με ξηρούς καρπούς και φρούτα όχι όξινα.

12. Προϊόντα ολικής άλεσης με ρύζι, φρούτα και λαχανικά.

Μερικοί συνδυασμοί τροφών που θα πρέπει να αποφεύγουμε:

1. Κόκκινο κρέας και πουλερικά με υδατάνδρακες ταχείας απορρόφησης, όπως πατάτες, ρύζι, ζυμαρικά, καλαμπόκι, παντζάρια κ.α..

2. Ψάρια και θαλασσινά με ζωικές πρωτεΐνες.

3. Αυγά με ζωικές πρωτεΐνες.

4. Γάλα και γιαούρτι με τροφές που περιέχουν φυτικές ίνες, λόγω δέσμευσης ασβεστίου και μαγνησίου.

5. Όσπρια με τροφές που περιέχουν φυτικές ίνες, λόγω δέσμευσης σιδήρου.

6. Γάλα, τυρί και γιαούρτι με ωμά, βραστά ή στον ατμό λαχανικά.

7. Αλκοολούχα ποτά με ξηρούς καρπούς.

8. Σοκολάτα ή γλυκά επιδόρπια μετά από γεύμα με πολλούς υδατάνδρακες.

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