Δευτέρα 30 Νοεμβρίου 2015

Greek Yogurt Pancakes

Ingredients:

One 5.3-ounce container nonfat Greek Yogurt (any flavor- see *Tips)
1 large egg (or 2 large egg whites)
1/2 cup Gold Medal® All-Purpose Flour
1 teaspoon baking soda
1/2 cup fresh blueberries (or 1/2 large banana)

Directions:

1. Mix yogurt and egg in a medium bowl until blended and smooth. Add flour and baking soda and stir until the dry ingredients are mixed in. The batter will be thick.
2. Preheat a griddle or large pan to medium heat. Spray with nonstick spray. Use an ice cream scoop or 1/4 to 1/3 cup measuring cup to scoop the batter into the pan. Spread each of the batter scoops into an even circle. Dot blueberries or bananas on top of each pancake. Cook for about 3 minutes or until golden brown, then flip and cook the other side for about 2 minutes, until it is golden brown too. Repeat with the remaining batter. Serve with additional fruit and/or syrup.

Tips:

*For blueberry pancakes, use blueberry Greek yogurt and fresh blueberries.
*For banana pancakes, use vanilla or vanilla-honey yogurt and fresh banana.

50 Awesome Pre- and Post-Workout Snacks

Breakfast is the most important meal of the day for some, but for those who manage to squeeze some gym time into their routine, pre- and post-workout foods can be just as huge. While everyone’s nutritional requirements are different depending on their goals and activities, these snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid in recovery. Read on for Greatist’s 50 favorite pre- and post-workout snacks, including some go-to recipes from our trusted health and fitness pros.

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:

1. Perfect yogurt parfait

Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

2. Protein Creamcicle

Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

3. Cha-Cha coconut shake

Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

4. Star-buffs shake

Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

5. Dressed up oats

Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

6. Fruitsation shake

Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

7. Yoberries a-go-go

For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

8. PB Apple

For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

9. Classic fruit cup

Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

10. Dried fruit

For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

11. Eggs n’ toast

Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

12. Fruit leather

Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

13. Energy in a bar

With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

14. Chicken n’ sweets

For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

15. Oats n’ eggs

Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

16. PB & B toast

Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

17. Turk-cado pasta

Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.

18. Wafflewich

Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

19. Better than a PB Cup

A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

20. Veggie omelet

Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

21. Fruit & Cottage

Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

22. Rice con leche

Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

23. Sports drink

An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health .

24. Hearty salad

Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

25. Energy gel

Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:

26. Choco-tropical trail mix

Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

27. Protein pancakes

From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

28. Sweet potato pie shake

This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

29. Chunky Monkey shake

Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

30. Double G shake

Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

31. Double Trouble shake

To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

32. Bananarama

One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

33. Green Monster smoothie

Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudine Morgan via Iowa Girl Eats.

34. Protein bar

For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

35. Beef and squash

Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

36. Tuna crackers

Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

37. Bagel with egg whites

Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

38. Ants on a raft

The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

39. Milk and cereal

Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

40. Apples and cheese

Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

41. Chocolate milk

One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

42. Black bean omelet

Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

43. Cottage cheese crunch

One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

44. Eggy muffinwich

Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributor Lisa LaValle Overmyer.

45. BCAA n’ cakes

When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

46. AB & J Rice Cakes

Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

47. Recovery in a bottle

When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

48. Pita and hummus

One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.

49. Egg scramble

Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

50. Chicken hash

After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

Πέμπτη 26 Νοεμβρίου 2015

Salmon with Orange Teriyaki Glaze

Salmon with Orange Teriyaki Glaz

Serves 2 | Prep Time: 10 Minutes | Cook Time: 10 Minutes
Ingredients:
1 lb salmon fillet, cut into two equal-sized pieces
Pinch of Salt
Dashes of ground black pepper
1 teaspoon oil, for pan-searing
Orange slices, for garnishing
Sesame seeds, for garnishing
Orange Teriyaki Sauce:
1/3 cup Japanese cooking sake or Chinese rice wine
2 tablespoons soy sauce
3 tablespoons orange juice
1 tablespoon sugar
1 teaspoon cornstarch
Method:
Season the salmon with some salt and black pepper.
Mix all the ingredients for the Orange Teriyaki Sauce in a saucepan. Heat on low heat until the sauce is thickened and slightly reduced. Set aside.
Heat up a skillet with the cooking oil on medium to high heat. Pan sear the salmon until cooked through, about 4-5 minutes for each piece, depending on the thickness of the salmon.
To serve, drizzle the Orange Teriyaki Sauce on the salmon. Topped with some sesame seeds and serve with orange slices and steamed

Total-Body Workout

Trust Us, You Have Time For Bob Harper's Total-Body Workout

This do-anywhere workout takes only five minutes—so you can knock it out on a busy day or before a party. Here's what you need to know:
YOUR TRAINER: Bob Harper, celebrity trainer and host of the The Biggest Loser, which starts in January on NBC.
YOU'LL NEED: A pair of dumbbells heavy enough to challenge you. Start with 5- to 10-pounders.
DO: This workout up to seven days a week. Do 90 seconds of the broad jump (see below). Rest 10 seconds, then do 90 seconds of any other move. Rest 10 seconds, then complete 90 seconds of any other move of your choice. Rest for 10 seconds. Repeat the sequence for
5, 10, or 15 minutes a day.
Now onto the moves...

Broad Jump

Works legs, glutes
Stand with feet shoulder-width apart. Squat, then explosively jump up and forward (as shown), landing softly, feet under hips. Repeat.

Bent-Over Row

Works arms, core, back
Stand with feet hip-width apart, holding dumbbells at sides. Bend knees slightly and tilt forward at hips, back flat, arms straight, hands under shoulders. Bend elbows and lift weights toward chest (as shown). Extend arms and repeat.

Dumbbell Thruster

Works shoulders, glutes, legs
Stand with feet hip-width apart, a dumbbell in each hand at shoulder. Squat as low as you can (as shown), then push up to stand and press dumbbells overhead in one movement. Return to squat and repeat.

Hand-Release Push-Up

Works arms, shoulders, core
Start in a high plank, shoulders over wrists. Bend elbows and lower body (as shown) until chest, abs and hips touch floor. Lift hands a few inches, then place them on floor to push back up to start. Repeat.

Bridge With Leg Lift

Works arms, core, glutes, legs
Lie faceup, knees bent, feet on floor, holding dumbbells. Bend elbows 90 degrees and open out to sides of shoulders. Squeeze glutes and raise hips into a bridge. Push dumbbells over chest as you extend right leg, keeping thighs parallel (as shown). Hold leg up as you do 2 chest presses. Lower leg and arms. Repeat, alternating sides.

Renegade Row With Push-Up

Works arms, shoulders, core
Start in a high plank, hands holding dumbbells on floor, shoulders over wrists. Do a push-up, then bring right dumbbell to chest (as shown). Lower dumbbell, do a push-up and repeat, alternating sides.

Sidewinder Burpee

Works arms, core, legs
Stand with feet shoulderwidth apart. Squat, place hands on floor, jump feet straight back and lift left leg and draw left knee across chest to right elbow (as shown). Step foot back, hop feet toward hands and jump up, clapping hands overhead. Immediately squat, jump back and repeat, alternating sides.

Τρίτη 24 Νοεμβρίου 2015

Total Body Workout for Beginners

Total Body Workout for Beginners
*********************************

Are you ready to get in shape, tone up, or lose weight but not quite sure where to begin? Begin here! This workout is designed to tone your entire body and burn fat to help you get into the best shape of your life! Begin your fitness journey today and continue for a lifetime. We have a library of workout routines for all fitness levels. No excuses, just results!

Equipment Needed: 1set of dumbbells Swiss ball, chair or flat bench

What to Do: Perform the following exercises one after the other, like a circuit. Rest 30 seconds between circuits. For optimal results, perform this workout 2 times weekly. Be sure to watch the video demonstrations before beginning your workout.

Beginner Level: Perform 1 circuit.
Intermediate Level: Perform 2 circuits (move to this level when ready).

Σάββατο 21 Νοεμβρίου 2015

full body shred workout with war up

Jillian Michaels 30 Day Shred

angelafitness:
In honor of my cost effective weight loss tips and tricks week I decided to post the Jillian Micheals 30 Day Shred Routine. Because sometimes you just can’t afford the DVD.
It won’t be quite as good as the real thing but at least you can get the idea =]
Also I did some research and if you are using Loseit.com you can put this in as 20-30 min of circuit training. It actually takes about 30 min but 10 is warm up/cool down.
Today Level 1
Warm Up:
1. Arm Crosses 30 seconds
2. Windmills 30 Seconds
3. Jumping Jacks 30 Seconds
4. Hip Circles 30 Seconds
(sorry this one is such bad quality, Tumblr won’t show the movement if it’s not under 500kb)
5. Knee Circles 30 Seconds
6. Jumping Jacks 30 Seconds
Circuit One
Strength:
1. Push ups 45 Seconds
2. Squat Press 45 Seconds
Repeat 1 and 2
Cardio:
3. Jumping Jacks 45 Seconds
4. Jump rope 45 Seconds
Repeat 3 and 4
Abs
5. Crunch 45 seconds
6. Reverse Crunch 45 seconds
Repeat 5 and 6
Circuit Two
Strength
1. Dumbbell Rows 45 seconds
2. Static Lunge with a bicep curl 45 seconds
Repeat 1 and 2
Cardio
3.Butt Kicks 45 seconds
4.Punches 45 seconds
Repeat 3 and 4
Abs
(no gif for these because there are different ways to do them and more than one are on the DVD)
5. Left Oblique Crunch 1 min
6. Right Oblique Crunch 1 min
Repeat 5 and 6
Circuit Three
Strength
1. Chest Fly 45 seconds
2. Anterior Raise with a side lunge 45 Seconds
Repeat 1 and 2
Cardio
1. Jumping Jacks 30 seconds
2. Butt Kicks 30 Seconds
3. Boxing 30 Seconds
4. Jump Rope 30 Seconds
Abs
1. Bike crunch 1 min
Cool Down

Sit down on the floor in a split position.
Stretch your left arm across to your right toe crossing your leg.
Repeat with the right arm and left leg.
Stretch forward low to the floor.
clasp your hands behind your back and pull back
Reach your left arm across your chest and grab your upper arm with your right arm
repeat with other arm
Bend arm behind your back with your elbow above your head and use your other arm to pull in slightly
Repeat with other arm
Stand up, grab your foot with your oposite hand and pull it twards your butt
Repeat with other leg

You’re Done!
It should take a little over 25 minuets to do the whole thing.
This is Level One. There are three levels and this is the only one I’ve done of yet. Keep an eye out because if this goes well I think I will post the other two levels!

Τετάρτη 18 Νοεμβρίου 2015

The 14 best beginner’s exercises to do at home

It's probably something you've been thinking about while sat on the sofa, pawing at your doughy middle. Of course you could clear away the coffee table to create space. Sure you could get up 15 minutes earlier and squeeze in some exercises before work. Absolutely you could stock your new home gym with some muscle building essentials. But then what? With MH's help, taking your first steps towards fitness needn't be daunting. Below is our collection of the best beginner's exercises coupled with an explanation of what makes that move useful. Have a read and use the exercises to create a bespoke workout that fits your nascent training goals. Good luck.

Press-up

How to
Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That's on rep.
Why?
This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. This prepares you for progression to the more demanding shoulder exercises you'll face in a gym, like the incline bench press.

Dumbbell standing shoulder press

How to
Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don't flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Why?
This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.

Dumbbell squat

How to
Holding a dumbbell in each hand, position your legs shoulder width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don't arch your back or lean forward as you drop down. Exhale, straighten your legs and return to the starting position.
Why
Squats are an excellent all-round exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you've got this nailed.

Farmer’s walk

How to
Grab a heavy dumbbell in each hand – think half your bodyweight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.
Why?
Super simple with no need to worry about technique, this move hits your shoulder stabilisers, upper traps and front deltoids. It also supercharges your grip strength, which will transfer strength to your other lifts too.

Lateral raise

How to
Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you'll build more muscle fighting gravity than letting it do the work for you.
Why?
This is the best exercise for visible shoulder development. The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass. Perfect for creating the V-shape you covet.

Dumbbell calf raise

How to
Stand holding a dumbbell in each hand with the balls of your feet on a step with your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat.
Why?
Too many beginners are prone to skipping calves when it comes to leg day. Work this move into your workout to guarantee you're hitting all the muscles in your leg.

Bicep curl

How to
Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.
Why?
This is the perfect move for developing those mirror muscles you crave. By keeping your upper arm stationary you hit the whole bicep for maximum growth.

Dumbbell step-up

How to
Stand in front of bench with a dumbbell in each hand. Place your right foot onto the bench, push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.
Why?
By activating all of your upper leg muscles (glutes, quads and hamstrings) it's an entire leg day in one move. Plus, it's low-impact, which is means you avoid the knee injuries associated with more explosive exercises.

Plank

How to
Get in a press-up position, but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and glutes. Hold without allowing your hips to sag.
Why?
Endless crunches put pressure on your spine and, when done incorrectly, can give you a set of weird, distended abs. Planks are perfect for working your core in a way that keeps you injury-free and builds the flat six-pack you're after.

Leg drop

How to
Lie on your back, arms by your sides and legs flat. Lift your legs, by engaging your abs, until they are directly above you. Keeping your core set, lower your legs to the floor –slowly – and repeat.
Why?
By setting your core and preventing your pelvis from moving you activate the rectus abdominus muscles (your inner six-pack). Opt for these over sit-ups every time.

Deadbug

How to
Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.
Why?
By extending your legs and hovering your heels you work on your core stabilisers, not just your abs. That means you're building muscle you can use on the sports field, not just see in the mirror.

Side plank

How to
Lie on your left side with your legs straight and prop yourself onto your elbow. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Roll over and repeat on the other side.
Why?
Excellent for targeting a small muscle in your lower back, the quadratus lumborum. Strengthening it is crucial for spine health and will help you avoid the notorious beginner's back pain. Diamond-cut obliques are a bonus.

Dumbbell floor press

How to
Lie down on the floor with a dumbbell in each hand. Bend at the elbows and hold the weights above you. Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.
Why?
By restricting your range of movement this moves helps you build a bigger chest, minus the risk of shoulder injury from over extension. Consider this your stepping stone to being a bench bro in the gym.

Tricep kickback

How to
Rest your left knee and left hand on a bench and lean forward until your chest is parrallel with the floor. Hold a dumbbell in your right hand, with your bicep against your torso and your elbow tucked in, bent to 90-degrees so the weight hangs below you. Steadily swing back with the dumbbell until your arm is straightened directly behind you and slowly lower to the start position.
Why?
Doing dips from the edge on your sofa subjects your shoulder to an unsafe amount of strain. This move isolates your tricep for maximum growth without the need to put pressure on your joints. And considering it makes up two-thirds of your arm, that mean's sleeve-filling guns in less time.

Κυριακή 15 Νοεμβρίου 2015

Πρωτεΐνες - Υδατάνθρακες - Λίπη

Σήμερα σας έχω ένα πολύτιμο άρθρο που πρέπει να το διαβάσετε ειδικά αν θέλετε να χτίσετε το σώμα σας ως fitness η ως bodybuilding ακόμα και αν θέλετε απλά ένα πιο όμορφο σώμα. Θα αναφερθούμε στις επιλογή από τις πιο βασικές τροφές που είναι οι πρωτεΐνες οι υδατάνθρακες και τα λίπη.

Οι περισσότεροι από εμάς όταν θέλουμε είτε να χάσουμε βάρος, είτε να βάλουμε βάρος (μυϊκή μάζα), δίνουμε όλη τη σημασία στην προπόνηση. Γραφόμαστε στο γυμναστήριο και γυμναζόμαστε σαν τρελοί, χωρίς να προσέχουμε το τι τρώμε στην διατροφή μας, ελάχιστοι από εμάς καθαρίζουμε λίγο τη διατροφή μας, τρώμε λίγο καλύτερα απ' ότι πριν δηλαδή(όχι και το καλύτερο).

Σύντομα θα αναρωτιόμαστε γιατί δεν χάσαμε βάρος ή γιατί δεν χτίσαμε σχεδόν καθόλου μυϊκή μάζα και στο τέλος αποφασίζουμε να τα παρατήσουμε τελείως (το χειρότερο λάθος), χωρίς να εξετάσουμε το τι φταίει για να το βελτιώσουμε. Το φταίξιμο είναι στην διατροφή μας, το 90 % από εμάς δεν ακολουθούμε μια σωστή διατροφή, περιμένοντας να δούμε αποτελέσματα από τη πρώτη κιόλας βδομάδα.

Σε αυτό το άρθρο θα αναφερθούμε στις βασικότερες επιλογές που πρέπει να έχει το κάθε μας γεύμα. Οι επιλογές αυτές είναι τα λίπη, οι υδατάνθρακες και οι πρωτεΐνες, επίσης θα πούμε και πιες τροφές από αυτές πρέπει να αποφεύγονται.
Ακολουθώντας αυτές τις επιλογές θα δούμε πιο σύντομα και καλύτερα αποτελέσματα, είτε θέλουμε να χάσουμε βάρος ή να φτιάξουμε ένα καλύτερο σώμα.

Τροφές με πρωτεΐνες, υδατάνθρακες και λίπη

Πρωτεΐνες

Πηγές πρωτεϊνών που πρέπει να τρώμε

Στήθος κοτόπουλο: Από τις πιο άπαχες πηγές πρωτεΐνης υψηλής ποιότητας.
Στήθος γαλοπούλα: Επίσης απάχη πρωτεΐνη υψηλής ποιότητας.
Αυγά (ασπράδι): Υψηλότερη ποιότητα πηγής πρωτεΐνης (μπορείτε να τρώτε και 1 με 2 κρόκους αν θέλετε μαζί με 6 ασπράδια).
Σολομός: Εμπλουτισμένος και σε καλά λίπη, ω-3. Πλούσιο σε κρεατίνη. Τέλεια γεύση.
Μπακαλιάρος: Φθηνό, άπαχο και ωραίο ψάρι.
Κονσερβοποιημένος τόνος νερού : Φθηνό συγκριτικά με τα άλλα ψάρια. Φυσική κρεατίνη.
Τσιπούρα: Ποιοτική πρωτεΐνη.
Ξιφίας: Πρωτεΐνη υψηλής ποιότητας
Φιλέτο μινιόν: Πολύ νόστιμο κρέας όχι φθηνό, αξίζει να το δοκιμάσετε.
Βουβάλι: Κόκκινο κρέας χαμηλό σε λιπαρά. Ακριβούτσικο.
Άπαχο κόκκινο κρέας
Μπέικον γαλοπούλας: Άπαχο.
Μοσχαρίσιος κιμάς: Ο κιμάς που θα πάρετε να είναι χαμηλός σε λιπαρά. Ιδανικός για περίοδο όγκου. Περιέχει κρεατίνη.
Μοσχαρίσιο κρέας: Ιδανικό όταν βρισκόμαστε σε περίοδο όγκου. Πλούσιο σε κρεατίνη.
Χοιρινό φιλέτο: Προτιμήστε το με όσο λιγότερο λίπος γίνετε.
Τυρί cottage: Πρωτεΐνη αργής πέψης ιδανική για πριν τον ύπνο.

Πηγές πρωτεΐνης που πρέπει να αποφεύγουμε όσο μπορούμε γιατί είναι αρκετά λιπαρές

Κοτομπουκιές: Ελάχιστη και χάλια ποιότητα πρωτεΐνης.
Κοτόπουλο με πέτσα
Κρέατα πλούσια σε λίπος
Μπέικον
Εκτρεφόμενα ψάρια
Γαλακτοκομικά πλούσια σε λίπος

Υδατάνθρακες

Πηγές υδατανθράκων που πρέπει να τρώμε

Λαχανικά
Όσπρια
Βρώμη: Υδατάνθρακας αργής πέψης, κατάλληλο για το πρωινό μας.
Φρούτα
Γλυκοπατάτες
Καστανό και άσπρο ρύζι
Ψωμί ολικής αλέσεως

Πηγές υδατανθράκων που πρέπει να αποφεύγουμε

Άσπρο ψωμί
Πατατάκια
Αναψυκτικά και φρουτοποτά
Ότι άλλο έχει προσθετή ζάχαρη

Λίπη

Πηγές λιπών που είναι καλές

Παρθένο ελαιόλαδο: 1 με 2 κουταλάκια σε κάθε μας γεύμα.
Λινέλαιο
Ιχθυέλαιο
Αμύγδαλα και καρύδια
Αβοκάντο (με μέτρο)

Πηγές λιπών που πρέπει να αποφεύγουμε

Μαργαρίνη
Φυτικό λάδι
Καλαμποκέλαιο
Όλα τα τηγανιτά

Τώρα πλέον έχουμε την λίστα με τις σωστότερες τροφές και όλες αυτές που πρέπει να αποφεύγουμε, άρα μπορούμε πλέον όταν πηγαίνουμε για ψώνια να προτιμάμε να παίρνουμε τις καλές και ποιοτικές τροφές.

Τέλος να πούμε κάποιες σύντομες συμβουλές που κάποιοι από εμάς μπορεί να μην ξέρουν η να τις ξέχασαν.

Τρώμε συχνά και μικρά γεύματα κατά την διάρκεια της ημέρας.
Κάθε γεύμα μας πρέπει να περιέχει πρωτεΐνη υδατάνθρακα και καλό λίπος.
Να τρώμε πολλά λαχανικά σε κάθε μας γεύμα για να παίρνουμε και φυτικές ίνες.
Πίνουμε πολύ νερό.

Υγεία διατροφή και γυμναστική σε όλους μας!

Cheddar Egg Muffins

Ingredients

For the sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove garlic, minced
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1/2 teaspoon sea salt
For the muffins
2 cups broccoli, finely chopped
1 cup shredded cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon sea salt
8 large eggs
1 tablespoon chives

Directions

Preheat the oven to 350 degrees. Grease a 12-cup muffin pan.
In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion has browned and softened. Remove from skillet and cool for 10 minutes.
In a medium bowl, combine turkey and the onion mixture. Add the rest of the sausage ingredients, and mix with your hands until thoroughly blended.
Form patties of desired width and thickness (3-inch wide by 1/2-inch to 3/4-inch thick works well) by hand. Cook in the skillet over medium heat for eight minutes or until a thermometer inserted in the center registers 165 degrees and the meat is no longer pink. Set aside to cool, then chop and crumble sausage into bite-size pieces.
In a large bowl, combine broccoli, sausage, cheese, tomatoes, basil, oregano, onion powder, and salt.
In a medium bowl, whisk the eggs. Pour into the broccoli mixture and mix thoroughly. Divide the mixture evenly among the muffin cups and top with chives.
Bake for 30 minutes or until a wooden pick inserted in the center of a muffin comes out clean.

Source: Calorie Count

Information

Category: Breakfast/Brunch
Yield: 12 muffins

Nutrition

Calories per serving: 150

Παρασκευή 13 Νοεμβρίου 2015

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