How To Burn More Fat Realistically and Exercise Smartly

Burn More Fat RealisticallyHow To Burn More Fat you ask?

Below is a terrific article that de-bunks all of the myths and everything you have heard about how to burn more fat and build muscle. We all want that magic pill to burn the extra fat or build up beautiful muscle. But let’s face it….it took months or more realistically years to put on the excess fat. Why do we think we can just burn it off overnight?

High Reps or Low Reps for Fat Loss?

Food Really Does Matter

Fat loss is dependent on what we feed our bodies.  You can work out “til the cows come home”, but if you are not leading a healthy eating lifestyle, then you won’t see the fat loss you desire.  It is important to keep track of everything you eat.  This can be a real pain for some people, but I assure you that you will see the results if you keep a daily food journal.  myfitnesspal.com is a great place to help you do this.  You can track your food, exercise and find articles and help through their community.

Be sure to eat a clean diet

A clean diet consists of foods that are single ingredient or that have not been processed in any way.  Homemade No Bean Turkey Chili is far different than opening a can of pre-made turkey chili.  When you prepare meals from fresh, single ingredient foods you know exactly what you are putting in your body.  If you can’t pronounce it, don’t eat it. If you eat cleanly, you will notice a great drop in weight within the first week and steady weight loss from there which should help to keep you motivated.  It is wise to also cut out sugar, caffeine and any artificial sweeteners or products you use with your meals.

Calories In vs Calories Out

I am sure you have heard this so many times, but what does it really mean?  If you eat more calories than you expend/burn then you will gain weight, if you consume less calories than you expend, then you will lose weight and lastly if the calories you consume are equal the calories you burn then your weight will remain stable.

Almond Meal Blueberry Skinny Muffin

almond-meal-blueberry-skinny-muffin

Time for another muffin recipe.  I was craving something that would taste just like a blueberry muffin without all of the sugar and carbs in a traditional blueberry muffin.  This muffin is grain free & sugar free.  If you are a Fit For Photos Warrior this muffin will fill you up without going off your program.  Enjoy!

Almond meal blueberry skinny muffin

Using Almond meal guarantees this muffin will cook up light, fluffy and very, very moist!

Almond Meal Blueberry Skinny Muffin:

INGREDIENTS:

  • 1 Whole Egg  or 3 Tbs. Egg Whites
  • 1 tsp. Olive Oil
  • 1 tsp. Baking Powder
  • 16 blueberries
  • 1/4 cup of Almond meal (Flax meal can also be used)
  • 1 tsp. organic pure vanilla extract
  • 1 packet of Stevia & 1 packet of Xylitol (or 2, if you only have one or the other)

DIRECTIONS:

  • Add egg, vanilla & oil to mug
  • Stir in baking powder with a fork making sure it is fully incorporated
  • Stir in 1/4 cup of Almond Meal
  • Gently fold in the blueberries, reserving a few for the top of the muffin
  • Add those few blueberries to the top of the batter
  • Microwave for 50 – 55 seconds.  The muffin will still look a bit wet.  Don’t over cook.  It will firm up a bit as it cools and be fluffy and moist.

CARB & SUGAR INFO: Carbs: 10.6g, Sugars: 3.4 gms

Almond Meal – 6 carbs, 1 sugar ,  Blueberries –  3.2 carbs, 2.2 sugars per 16 berries.  Egg  – 0.4 carbs, 0.2 sugars,  Baking Powder – 1 carb, 0 sugars,  Olive Oil – 0 carbs, 0 sugars

Swai Fillet With Brussels Sprouts & Heirloom Tomatoes

Whats the New Skinny on Swai?

Swai Fillet

Swai is a white-flesh fish (typically available in fillet form) with a sweet mild, taste and light flaky texture that can be broiled, grilled, or coating with bread crumbs and fried, according to experts. It can be prepared simply, but also takes well to sauces. A 3.5-ounce serving of plain fish contains around 90 calories, 4 grams of fat (1.5 saturated), 45 grams of cholesterol and 50 milligrams of sodium. Not bad.

The fish above was easily prepared by lightly seasoning with salt, pepper, garlic & lemon juice and grilling in a pan with a touch of olive or grapeseed oil.  So easy!

Chocolate Nut Crunch

Healthy Chocolate Nut Crunch Dessert

Here’s a great recipe that delivers when you are craving candy bars or something chocolate and crunchy.  This simple recipe uses raw seeds and a few other clean ingredients to make your taste buds sing with joy!  The best news:  This recipe is Gluten Free, Grain Free & Sugar Free!  Go ahead…ENJOY!

Healthy Chocolate Nut Crunch Dessert

 

Makes 1 serving

So EASY!

INGREDIENTS:

  • 2 Tbs Raw Pepitas (shelled pumpkin seeds)
  • 2 Tbs. Raw shelled Sunflower Seeds
  • 1 tsp. Cacao Powder (unsweetened cocoa powder)
  • 1 tsp. unrefined Coconut Oil
  • Dash of Vanilla Extract (optional)
  • 1 Dash of Cayenne Pepper (optional)
  • 1 Packet of Stevia
  • 1 Packet of Xylitol

 

DIRECTIONS:

  • Mix ALL ingredients together in a small bowl
  • You may need to microwave for a few seconds to melt the coconut oil if it is solid
  • Press mixture into a 1/4 measuring cup or similar size mold
  • Toss into the freezer to help it firm up
  • Eat it alone of garnish with your favorite berries, fruit, etc.
  • This Dessert is gluten free & sugar free

Almond Meal Pancakes

Almond Crust Pancakes

It’s Saturday morning and I was craving pancakes.  I wanted to make some that would be wheat and gluten free, low carb and tasty.  Almond meal was the answer.  These pancakes are fluffy and nutty, just be careful not to overcook them.

Almond Crust Pancakes

Makes 2 servings

Preheat large skillet.

INGREDIENTS:

  • 1 Cup Almond Meal
  • 1 Egg
  • 1 Egg White Whipped
  • 1/3 Cup Water (sparkling water will make them even fluffier)
  • Dash of Vanilla Extract
  • Pinch of Sea Salt
  • Pinch of Baking Powder (optional)
  • Grapeseed or Coconut Oil (for cooking pancakes in pan)

 

DIRECTIONS:

  • Mix Almond Meal with water, 1 egg, vanilla, salt 1/3 cup of water & baking powder until well combined (don’t over mix)
  • Beat egg white until fluffy
  • Gently fold egg white into the pancake mixture until it is incorporated, don’t over mix it.
  • Add oil to pan and evenly coat it.
  • Spoon (or pour) batter into pan, 3 pancakes at a time (it should make 5 – 6 pancakes)
  • Gently spread the batter out if necessary to help them cook evenly
  • These pancakes will not bubble like normal flour pancakes so watch them to see when one side is golden and genly flip them.
  • Don’t overcook the pancakes.
  • Serve with fresh fruit.  You can also use Agave nectar with a bit of Real Maple Extract if you want to add a healthy maple syrup (It depends if you are watching your sugar content).

Gluten Free, Sugar Free, Cocoa – Almond Butter “Truffles”

Cocoa Almond Butter Truffles

Here is a super simple recipe to quench those sweet candy cravings while making you feel like you are eating a rich decadent chocolate truffle.

Cocoa Almond Butter Truffles

 

INGREDEINTS:

  • 2 Tbs of Raw Almond Butter
  • 2 tsp of cacao powder (unsweetened cocoa powder)
  • 1 – 2 packets of Stevia
  • 1 packet of Xylitol (optional, but I like it with 1 packet of Stevia)
  • Small amount of Almond Meal to roll the “Truffles” in
  • 1 Tbs chopped, raw walnuts
  • 1 tsp of unsweetened shredded coconut (Optional)

DIRECTIONS:

  • Mix all of the ingredients, except the almond meal together in a small container.
  • Form, and roll mixture into 3 equal balls
  • Roll each ball in the almond meal
  • Refrigerate until firmed up a bit
  • Enjoy

You can also use the shredded coconut to roll the balls in instead of the almond meal.  So simple, so good!

Dairy Free, Gluten Free, Grain Free Veggie Quiche

Vegetarian Quiche - Dairy Free - Gluten Free - Grain Free
Dairy Free, Gluten Free, Grain Free Veggie Quiche with Flax Crust.
Vegetarian Quiche - Dairy Free - Gluten Free - Grain FreeI am currently following a strict eating plan trying to burn off some excess fat.  For this reason I am currently not eating any dairy products and my healthy, starchy carbs such a brown rice, quinoa, sweet potatoes and beans are restricted to once every 4 days.  With that in mind I had to come up with a great way to get my healthy fat veggies & protein in an easy to make, store and serve recipe.  This one helps me get my veggies in a breakfast time which is very important to my healthy eating lifestyle.
You can use any veggies you like or have on hand.  Just be sure to saute them first to soften them and to remove the excess water in them.
RECIPE- Dairy Free, Gluten Free, Grain Free Veggie Quiche with Flax Crust.

INGREDIENTS:
Crust:

  • 1 cup Flax Meal
  • 1 Tbs softened Butter (Olive oil can also be used)
  • 1 Large Egg
  • pinch of salt

Filling:

  • 6 Large Eggs
  • 1 cup of broccoli, cut in small pieces
  • 1 cup onion diced
  • 1 cup grape, cherry or baby heirloom tomatoes diced
  • 1 cup fresh baby spinach (packed)
  • 2 cloves fresh garlic minced or pressed
  • Olive oil to saute the vegetables in
  • pinch of ground nutmeg
  • pinch of salt
  • pinch of pepper

DIRECTIONS:

  • Preheat oven to 350 degrees F.
  • In medium bowl, beat 1 egg with softened butter & salt. Mix flax meal into the mixture.
  • Knead until well combined and forms a ball.
  • Press the mixture into a 9″ pie pan. Start by pressing the dough into the bottom and working it up to the sides of the pan. It will take some time and work, but you will end up with a nice even crust.
  • Pre-bake crust in 350 degree oven for about 10 minutes to firm it up.
  • While crust is baking, saute the chopped and diced vegetables in a small amount of olive oil until softened. Set aside to cool a bit
  • In a medium bowl beat 6 eggs together with a whisk
  • Season to taste with fresh grated nutmeg, salt and pepper
  • Add the sauteed vegetables
  • Pour this mixture evenly into the pre-baked pie crust
  • Bake for 30 – 35 minutes (or until firmed up and done)
  • Cool for at least 25 minutes before serving.

Yields 6 Servings!

Note: Based on eating a low carb low sugar meal this quiche is considered a healthy choice. The flax meal along with the little bit of butter & olive oil added makes it a higher fat food, but it is a healthy fat choice, you must be sure to control your portion.  This quiche makes 6 servings.

You can add any vegetables you like but be sure to saute them first before adding to the filling.

You can also prepare this quiche without the crust and bake in a greased pie pan or casserole dish and save a lot of calories and fat. (See nutritional values below)

Nutritional Information:

Per serving – 1/6th of quiche  (numbers in parenthesis are for crustless quiche)

  • Calories: 218.5 (125)
  • Fat: 14.5 (7.8)
  • Protein: 12.3 (8.3)
  • Carbs: 12 (5.3)
  • Sugars: 2.16 (same)
  • Fiber: 6.5 (1.1)

Skinny Chips (Almond Crust Meal) & Salsa

Almond Crust "Tortilla" Chips & Salsa

Almond Crust "Tortilla" Chips & SalsaWe have all had that moment when we are on a healthy eating lifestyle and chips and dips are just out of the question…but we are craving that good crunch of a tortilla chip.  I have come up with a recipe that is sure to satisfy that longing for a good crunch.  This recipe is simple with only 4 easy, clean, ingredients.

 

 

Makes 3 servings

Preheat oven to 350 degrees F.

INGREDIENTS:

  • 1 Cup Almond Meal
  • 1 Egg
  • 1 1/2 Tsp Olive Oil
  • Pinch of Sea Salt

Almond Crust "Tortilla" Chips

 

 

 

 

 

 

DIRECTIONS:

  • Mix all of the ingredients together to form a dough.  You may need to add a bit more almond meal if the mixture is too wet.  You can also use the almond meal as “flour”.
  • Line a baking sheet with parchment paper.
  • Roll out the dough as thin as possible.
  • Use a pizza cutter or dough cutter to score/cut the dough into triangles.
  • Don’t try to move them.  Leave the dough intact until baked.
  • Bake in oven at 350 degrees for about 10 – 12 minutes or until crispy and golden.
  • Break apart into triangles.  Serve with fresh Salsa or your favorite dip.

 

 

Top 10 Superfoods for Women

I love to eat.  I was thrilled when I found this article.  I eat almost ALL of these foods either daily or several times a week, and in some cases weekly or as found to be healthy. Eating healthy doesn’t have to be boring and you don’t need to give up your favorite foods, just re-think they way you prepare them and eat them.
Ever wonder if your diet is missing something? The expert-approved, eat-right picks to stay lean, healthy, and strong.

Brussels SproutsThe Cancer Fighter Don’t let brussels sprouts’ signature scent turn you off. “The smell is a compound called allyl isothiocyanate that causes precancerous cells to self-destruct,” Jonny Bowden, PhD, author of ‘The 150 Healthiest Foods on Earth’ says. “It’s entirely possible that eating them every few weeks could help greatly reduce the incidence of colon cancer.” Bonus benefits: These mini-cabbages are packed with fiber and immune-boosting vitamins C and A.

 

 
Red Meat - Top Sirloin is a healthy choiceThe “Skinny” Steak Red meat has a bad rap. The thing is, it really is good for you. Ideally, go for a cut that is both lean and grass-fed. A recent report from the Union of Concerned Scientists shows that meat from grass-fed cows usually has more conjugated linoleic acid (which has been shown in animal studies to combat cancer) and heart-healthy omega-3 fatty acids than the grain-fed variety. Plus, meat from grass-fed cows is lower in total fat and calories. As long as your serving is a lean cut, such as tenderloin, feel free to make this smart choice two or three times a week, says Bowden. Bonus benefits: Beef is a great source of protein, iron (a mineral that one in five women are deficient in), and heart-healthy B vitamins. 


Curry PowderThe “It” Spice Curry may very well be the spice of life: Curcumin, the antioxidant that gives the condiment its color, has been shown to halt tumor growth and destroy cancer cells in lab tests. “Our research revealed that this ingredient may help prevent a variety of diseases, including multiple myeloma, lymphoma, and breast, ovarian, and pancreatic cancers,” says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center. At this point, it’s still unclear exactly how much curry you should eat to help avoid disease, Aggarwal says. Experts simply recommend using the spice liberally to reap the rewards. For recipes, check out the book 5 Spices, 50 Dishes, by Ruta Kahate. Bonus benefits: The antioxidants found in curry may also help break up plaques in the brain that cause Alzheimer’s disease, say UCLA scientists. 


Pistachio NutsThe Next Nut Pistachios are the new health nut. Why is that? New research from the University of Toronto shows that they may reduce the risk of diabetes by decreasing the effect of carbs on blood sugar levels. “Pistachios are high in protein, fiber, and healthy monounsaturated fat,” explains study author Cyril Kendall, PhD, “all of which contribute to the slowing of carbohydrate absorption in the body.” Bonus benefits: Other recent research has shown that eating two to three ounces of pistachios a day can help significantly raise your level of good cholesterol (HDL). Pistachios are full of vitamin B6 and copper, too, which help increase energy.

 
Daily Cup Of CoffeeThe Java Junkie’s Dream Rejoice! Your morning cup of joe is healthy. Experts on an American Society for Nutrition panel recently concluded that drinking three to five eight-ounce cups a day lowers your risk of Type 2 diabetes, Parkinson’s disease, Alzheimer’s, and colon and liver cancers. “Among other things, the antioxidants in coffee protect your cells and DNA from damage,” Bowden says. “Coffee seems to increase antioxidants in the blood, too.” Bonus benefits: Women who drink at least six cups a day are less likely to develop high blood pressure, revealed a 2005 study by Harvard scientists.

 
Oatmeal - A Healthy Whole GrainThe Heart-Smart Whole Grain One of the easiest ways to significantly lower your cholesterol is to eat whole-grain oatmeal daily, reports a British review of 10 studies. The fiber in oatmeal forms a gel that slows down your body’s absorption of cholesterol. Bonus benefits: “People who eat oatmeal for breakfast tend to stay full all morning and consume less at lunch, due in part to the protein and fiber,” says Dave Grotto, RD, a nutritionist in Chicago and a spokesperson for the American Dietetic Association

 

Shrimp - Protein packed - low in fatThe Fit Fish “Shrimp is about 90 calories per three-ounce serving, it has virtually no fat, and it’s packed with protein, making it the ultimate diet food,” says Ellie Krieger, RD, host of the Food Network’s Healthy Appetite with Ellie Krieger. It may even help prevent heart disease, thanks to astaxanthin, the antioxidant that gives the shellfish its red tint. “People shy away from shrimp because it’s high in cholesterol, but cholesterol in food is much less likely to raise your blood cholesterol than, say, trans fat,” says Kathy McManus, RD, a FITNESS advisory board member and director of the department of nutrition at Brigham and Women’s Hospital in Boston. Moreover, eating about a cup of shrimp daily can raise your good cholesterol level, found a Rockefeller University study. Bonus benefits: Shrimp is also rich in cancer-fighting selenium and bone-building vitamin D.

 

 

Dark Chocolate - Healthy TreatThe Sweet Surprise Enjoying a small amount of flavonoid-filled dark chocolate may prevent clogged arteries and reduce your risk of developing heart disease. Also, eating up to 3.6 ounces daily can be as effective as beta-blockers and ACE inhibitors at lowering blood pressure, notes a recent Archives of Internal Medicine study. Bonus benefits: Studies have shown that eating chocolate releases serotonin, the feel-better brain chemical.

 

 

 

 

Tart CherriesThe Red Wonder Take two tart cherries and call me in the morning. While your doc may not say that yet, she might soon: A new animal study from University of Michigan shows that consuming a powdered version of tart cherries can lower cholesterol and blood sugar levels, as well as decrease the body’s ability to store fat in the liver. It’s not yet known if cherry-rich diets will have a similar effect on people, but University of Michigan researchers are hopeful. Bonus benefits: People who exercised and drank two 12-ounce glasses of tart cherry juice daily for eight days reported less muscle pain than those who sipped a placebo, finds a 2006 study.


Tomatoes on the VineThe Trendy Tomato Red tomatoes are full of lycopene, a substance that helps lower your risk of cancer, heart disease, and macular degeneration. But orange tomatoes offer two and a half times more. Apparently, they contain a form that the body can more easily absorb. Bonus benefits: One cup of orange tomatoes provides 338 percent of the RDA for vitamin A.

 

 

 

 

 

Original Source: Fitness Magazine

By Hallie Levine Sklar
More from FITNESS Magazine: The Top 10 Ab Exercises 8 Easy, Healthy Egg Recipes How to Pick the Right Portion Sizes

The Anatomy Of The Human Brain

The brain is one of the largest and most complex organs in the human body! It is made up of more than 100 billion nerves that communicate in trillions of connections called synapses. The brain is made up of many specialized areas that work…
together:
The Human Brain
• The cortex is the outermost layer of brain cells. Thinking and voluntary movements begin in the cortex.
• The brain stem is between the spinal cord and the rest of the brain. Basic functions like breathing and sleep are controlled here.
• The basal ganglia are a cluster of structures in the center of the brain. The basal ganglia coordinate messages between multiple other brain areas.
• The cerebellum is at the base and the back of the brain. The cerebellum is responsible for coordination and balance. The brain is also divided into several lobes:
• The frontal lobes are responsible for problem solving and judgment and motor function.
• The parietal lobes manage sensation, handwriting, and body position.
• The temporal lobes are involved with memory and hearing.
• The occipital lobes contain the brain’s visual processing system. The brain is surrounded by a layer of tissue called the meninges. The skull (cranium) helps protect the brain from injury.