When social media friends finally meet in person 🎉🎉 Thank you @lucidonevibrationallyelevated
for your support and for just being awesome 😋 Wishing your beautiful family all the health, happiness and prosperity you can fit into one lifetime! Sending a kiss to that sweet veggie bun in the oven too 😘😊💜
💥KNOW - FAT BURNING 101 💥 -
If you want to melt of that extra fat, the basic principles are fairly simple.
First you need to put yourself in a calorie deficit. If you are unaware of your maintenance, start tracking at what you believe to be maintenance. The Harris benedict equation can give you an idea, but may not be accurate (simple formula you can google).
Track at maintenance for a week to two weeks. Monitor your weight and if the weekly avg stays the same then that's your maintenance. Reduce calories by 300-500 to start.
If you aren’t already resistance training I recommend starting with at least 3 days per week. Building muscle will go a long way when it comes to sustaining the fat loss. This is because it increases your resting metabolic rate (burn more calories at rest).
Most importantly be patient. Results don’t come overnight. It took years for you to put on the weight, so don’t expect to melt it off in a month, or two.
Patience is a Virtue! 📷 @peter_bowman
❓ As always, leave questions, ideas or corny jokes in the comments 😎
Want an easy, light dinner to add your nutrition routine? 😋 This combo I made on the weekend was delicious & full of flavor. There’s a lot you can do by adding garlic, sea salt & pepper to the mix. Instructions below:
What you need:
4oz wild caught salmon
1 medium zucchini
1 tbsp pesto
Handful of asparagus
1 cup mushrooms
1 cup cherry tomatoes
1 tsp olive oil
What to do:
Step 1 - Spiralize the zucchini (I love the Paderno brand spiralizer)
Step 2 - Chop up the mushrooms, tomatoes & asparagus.
Step 3 - Spray a pan with non-toxic olive oil spray & cook the salmon stove-top (I like to cover the pan so it cooks more evenly).
Step 4 - In a separate stove-top pan, add 1 tsp olive oil & garlic to pan. Add the mushrooms, tomatoes & asparagus. Sauté with sea salt & pepper. Cook until mushrooms are soft.
Step 5 - Once the salmon is cooked through (becomes soft and flaky), remove from the stove.
Step 6 - Spray a clean pan with non-toxic olive oil spray. Cook the spiralized zucchini with the pesto for a short time (you don’t want it to become too soft)
Step 7 - Plate & Enjoy!
Loving this by @meowmeix
👤Tag a friend that would like this 👭
Follow us 👉 @calories.tips
👉 for daily Health, Nutrition & Calorie content 👍✨ .
#cleaneating #iifym #flexibledieting #weightloss #healthychoices #healthyeating #nutrition #macros #fitfood #healthyfood #bbg #protein #cleaneats #iifymgirls #instahealth #dinner #glutenfree #getfit #paleo #healthyliving #wildsalmon #healthylifestyle #active #mealprepmonday #fitnessaddict #mealprepsunday
🍌 Banana Milk might just be the easiest, dairy free milk alternative we have come across in a long time! You literally only need 2 ingredients: a banana 🍌 and 💦. Grab a blender and you're ready to go! ✅ You can change up the flavor by adding cinnamon, chocolate, or berries. Drink on its own, or use in other recipes like oatmeal, pancakes or smoothies! Might need to whip some up tonight in honor of National Smoothie Day!!! Find full recipe deets using the link in our bio.⠀
#bananamilk #bananapancakes #nutfree #dairyfree #lactoseintolerant #eatclean #cleaneating #vegetarian #DIY #homemade
Homemade fried chicken 🍗 using @mrsvitale
1 3lb Fryer, cut into 8 pieces, the breast cut in half
2 cups of Buttermilk
Squirt of Hot Sauce, I used about ¼ cup of sirarcha
Salt and Pepper, to taste
1 Tbsp of Paprika
2 Tbsp of Salt Free Steak Seasoning Blend
2 ½ cups of Flour
1 Tbsp of Granulated Onion
1 Tbsp of Granulated Garlic
Peanut Oil for frying
1) In a large measuring cup, whisk together the buttermilk, hot sauce, paprika, salt and pepper.
2) Place the chicken pieces in a large bowl, pour the buttermilk mixture all over the top, cover with plastic wrap and pop it in the fridge overnight.
3) Take the chicken out about 45 minutes before getting ready to cook it so it can come to room temperature.
4) Place a cooling rack on a large baking sheet.
5) In a shallow bowl, mix together the flour, onion, garlic, salt and pepper.
6) Using tongs, take each piece out of the buttermilk and shake as much of the buttermilk off as you can. Dredge each piece well in the flour mixture and place it on the baking rack topped baking sheet.
7) Let the chicken sit at room temperature for about 20 minutes.
8) Place enough oil in a cast iron skillet to come half way up the sides of the skillet and allow the oil to come up to temperature at about 350 degrees.
9) Take the chicken out of the fridge 10 minutes before frying.
10) Add a few pieces of chicken at a time (skin side down) and let them cook for 4 to 5 minutes or until golden brown and crispy, meanwhile, make sure to preheat your oven to 375 degrees.
11) Place a wire rack on a baking sheet and place the cooked chicken right on top. Pop them in the oven and let them cook for about 10 to 15 minutes or until fully cooked through and reads 165 degrees when tested with a thermometer.
HOW TO SAVE CALORIES IN THE MORNING ☕️☕️
If there is anything that’s perfect on a winter day or after a stressful morning, its coffee. But what if I told you, you could save calories in the morning by opting for a no calorie version? Let’s take a look 🙂🔽🔽🔽
🔸 CAFE AMERICANO: -
20 calories (10cal from almond milk, 2g protein, 4g carbs, 0.3g fat, 1.7g sugar from milk) -
Americanos are perfect for people who love the taste of coffee (so pretty much like everyone). 🙋🏻♀️🙋🏻♀️🙋🏻♀️ All it contains is a few espresso shots topped with a light layer of hot water so the top becomes layered with some crema. It’s a deep, rich flavored beverage. It also holds a whopping 225 mgs of caffeine. 😍 TIP: Grab stevia (avail. At all starbucks) and put a dash of cinnamon in your coffee to fire up your metabolism & instead of adding your usual 2% milk, opt for almond milk for less bloat and calorie savings!-
🔸 VANILLA LATTE:
200 calories(9g protein, 29g carbs, 5g fat, 27g sugar)
Lattes being one of the most popular items on Starbucks menu, it comes with a hefty bunch of calories as well. It’s a blend of espresso, sugar, heavy milk and sweetened vanilla syrup. TIP: you can substitute the milk with several different options; such as coconut milk and almond milk. If you are trying to stick with your diet you can request sugar-free vanilla syrup and skim or nonfat milk. -
🔺Caffeine is bitter which is why we tend to sweeten it up with milk, sugar, or syrups. Try swapping with the above lower calorie options! 🙋🏻♀️ What do you guys like to order from Starbucks? 🧐
Awesome post by @lizhwangbo
👤Tag a friend that would like this 👭
Follow us 👉 @healthtilldeatg
👉 for daily Health, Nutrition & Calorie content 👍✨ .
#cleaneating #healthyeating #fatloss #primal #healthyfood #cleaneats #fitfood #food #nutrition #instahealth #healthychoices #iifym #organic #bbg #mealprep #coffee #protein #healthy #weightloss #realfood #instahealth #getfit #healthyliving #diet #goodmoodfood #carbs #weightloss #starbucks #weightlossjourney #healthylifestyle
Training specialist for 4th of July week! Speak to one of our trainers about the special pricing!
Lunch - beautiful local organic green leafy mix and spinach salad with smoked oysters, fermented red onion, boiled egg, roasted beets and carrots, avocado and pumpkin seeds. Used some @primalkitchenfoods
turmeric dressing and the oil from the oysters. Oysters is a great food that packs a beautiful amount of zinc, protein, beautiful omega-3 fatty acids and all kinds of vitamins and minerals, including vitamin D! Greens pack all sorts of antioxidants, vitamins and minerals, beets are wonderful nourishing food for your gallbladder, fermented red onion for probiotics and avocado and pumpkin seeds for healthy fatty acids. #lunch #greensalad #greens #organic #local #sustainable #cleaneats #cleanfood #nutritious #glutenfree #healthyeating #cleaneats #healthy #healthyfood #healthyeating #cleaneating #holistichealth #probiotics #healthygut #guthealth #foodismedicine #foodisfuel #fuelyourbody #wholefoods #whole30 #paleo #nutritionist #nutritious #portland #oregon #keto #nourish
ANXIETY ⌛️: I shared so much today I didn’t have room in my caption. Worth the read. Take some time I hope this helps you. Hopefully even changes your life.
Happy National Selfie Day! Today the protein cups were feelin ready for that close up😜
Don’t let anyone tell you that eating clean can’t taste delicious. They are obviously trying to sabotage you 😂. Skirt steak fajita salad is one of my favorite dishes to make these days. Soooooooo GOOD. #cleaneating #skirtsteak #eatrealfood #eatyourveggies
That Warrior Mentality.
Stay LFTD. 👐🏼
Hope everyone is having a great week - only one more day 🙌🏻 Here is a close up 👀to my lunches this week! Talk about #EatingYourRainbow
! These bowls were raw veggies with homemade beet hummus. 💚 Broccoli 💜 Cabbage ❤️ Red Bell Peppers 🧡 Carrots 💛Yellow Bell Peppers 💕 Homemade no-oil beet hummus!
Hello all☀️ for the next week I’m going to be on a road trip, so I’m not going to be posting my normal posts... but maybe I’ll update you on my vacay?🌊 (also throwback to when I went to lifetime last week and had a great class💪🏼)
Our trainers are offer you strength and guidance as you get to know yourself on your fitness journey! #ElevateSyracuse
I think it’s safe to say we can start leaning out now coach @johnny__lugo
Also my husband is still learning how to be a good instagram husband....his camera skills need some work 🤦🏻♀️ •hammer rows
115lbs 4x12 •seated rows
70 4x20 •lat pull down
70 4x20 (Not shown face pulls and cardio bc that shits boring)
Strength does not come from winning. Your struggles develop your strengths.
When you go through hardships and decide not to surrender, that is strength.
Stay Strong 💪🏻
Frizzy hair, no makeup, no filter...this is ME! #RFGoNaked
R+F is going to donate $1 to The Prescription For Change for every “naked” selfie posted with the hashtag above. I’m not affiliated with R+F but I think this is a great cause and apparently it’s also #nationalselfieday
Even in a deficit dinner is still my largest meal 😁. I guess it's because I like to watch something when I eat dinner, so the food needs to last for the whole hour 😂. That and it's my usually my first normal meal after working out. #intothebadlands
💕A giant THANK YOU to @soomfoods
💕 for your generosity and community mindedness in donating your incredible tahini to include in our Symposium Survival Kits!! Thanks for asking questions, and caring about which foods are safe for the ME/CFS community.
Your tahini is not only the silkiest around, but it's a magical strategy for healthy eating. I use in it all kinds of unexpected ways - it has enhanced my baked goods, my salad dressings... I drizzle it on anything that gets in the way! 🤣
I haven't tried your chocolate tahini yet, but it is calling my name, and I want it to top all my seasonal fruit this summer!!! 🍓
Thank you for your kindness, and thanks for making this exceptional product that's both tasty and healthful!! 👌
More info on the Stanford Symposium can be found here: https://www.omf.ngo/community-symposium-2/
To learn more about ME/CFS please watch the Sundance Award winning film @unrestfilm
, it's on Netflix!
San Diegans, you can find SOOM tahini at @specialtyproduce
Event sponsor: @openmedf
Event planner: @ashleyhalcyone
📷 by @sasha.swerdloff
Be calculative & endearing, no risks no rewards!
Results of effort are reward enough with a fierce mindset...
Think about it for a second, then get working on it. Actions cause changes so don't think too much about!
Toy with your problems & 20 years wasted. When will you get serious!