Categories
Nutrition Uncategorized

3 Awesome Breakfast Foods to Stop Cravings

Eating healthy doesn’t have to taste bad…

In this article, you’ll learn about some great recipes you can use that will help stop cravings today!

DID YOU KNOW?

Starting off your day with a high protein diet will help reduce cravings later on?

Eating a protein-rich breakfast helps boost the levels of dopamine inside your brain, which regulates food cravings throughout the day. Protein will also keep your blood sugar levels in par, so insulin spikes won’t be as volatile.

If you want a healthy, fulfilling breakfast that will surely leave you feeling energized, then these protein packed breakfast options are perfect for you!

1. Vegetable Omelet

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Eggs supply complete protein while a small amount of veggies gives you a fat-free, low-calorie boost of nutrition.
With its protein content, an omelet breakfast will feel more satisfying leading to feeling fuller longer, translating to a lower food intake throughout the day!

Mushroom and Tomato Omelet: Combine 4 egg whites with one egg and beat gently. Using a cooking spray, cook eggs in a non-stick pan. Once the egg begins to take form along the edges, add 1/2 cup low-fat cottage cheese, 1/2 cup sliced mushrooms and 1/2 chopped tomato in the center of the omelet. Cook until eggs are set and fold over. CALORIES: 256; PROTEIN: 36 grams. *This recipe can also add peppers, onions, and spinach too!

2. Eggs Baked in Avocado

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Although avocados are high in fat content, they are also nutrient packed and a great way to add healthy fat to your diet.
Avocados have a higher percentage of protein than other fruit, about 4 grams.
Providing essential nutrients, eggs are extremely delicious and an excellent source of protein.

Baked Eggs and Avocado: Cut the avocado in half and remove the pit, scrape out the center to accommodate a small/medium egg. Season the avocado halves with salt and place on a baking sheet. Fill each halved avocado with one egg. Bake 15 minutes, or until each half is set. Remove from oven, allow to cool, slightly 5 minutes, then sprinkle with freshly ground black pepper and garnish with salsa. CALORIES: 212.3; PROTEIN: 7.4 grams. *This recipe can also add freshly chopped chives, or sprinkle with bacon bits on those cheat days!

3. Greek Yogurt

Loaded with calcium and plenty of protein, this yogurt is both creamy and tangy. With nearly twice as much protein as regular yogurt, Greek Yogurt will keep you feeling full throughout your morning!

One of the better nutritional factors of Greek yogurt is that it is very low in sodium!

Greek Yogurt Breakfast Bowl: In a small skillet, toast 1 teaspoon of tandoori spice or curry powder, stirring, until very fragrant, about 2 minutes. Remove from heat, add ¼ cup of honey and stir. Now, divide 2 cups of 2% plain Greek yogurt among 4 bowls. Drizzle with spiced honey; top with ½ cup all-natural granola, 1 cup of fresh berries, 1 cup freeze-dried mango, pineapple and/or berries. Varnish with a few small sprigs fresh cilantro and serve! CALORIES: 227; PROTEIN: 11 grams. * Makes 4 servings (serving size: ½ cup of yogurt, 1 tbsp. honey, ½ cup of fruit).

 

Categories
Exercise Tutorials HIIT Uncategorized

Burn Fat and Improve Muscle Endurance

In this video, Hunter Grindle of Hybrid Fitness Systems walks you through a Cardio Circuit (No Running Involved) to help you improve your muscular endurance and burn fat.

In this workout, there are 2 exercises:

1. Kettlebell Swing
2. Seal Jumping Jacks

For Kettlebell Swings, use sets of 15 reps.
For Seal Jumping Jacks, use sets of 25 reps.

Do a total of 3 sets, and take 30 seconds rest in between sets!

Make sure to Like, Comment and Subscribe!

Categories
Exercise Tutorials Strength Training Uncategorized

Prevent Injury In the Shoulder Press With These 3 Tips

In this video, Hunter Grindle goes over several tweaks you can make to your shoulder press form to prevent injury and make your shoulder press more efficient!

Categories
Exercise Tutorials Strength Training Uncategorized

Bar Position In The Bench Press

In this video, I talk about where to position the barbell in the bench press movement.

There a lot of different variations of the bench press, but some put more strain on the shoulders (especially the rotator cuff). If your main goal is to gain strength, then you will want to make sure you position the bar closer to the bottom of your chest.

This will allow more muscles to be worked, and will help you lift more weight.

You can apply this to your pushups too… just move your hands down, closer to the bottom of your chest, and you will feel that the movement works a lot of different muscles.

This will make the pushups harder, but you can adjust to this by moving your legs in, or even going on your knees. From there, you can steadily progress to a full pushup.

Categories
Nutrition Uncategorized

12 Ways to Eat Salsa Without Chips

If you’re anything like me… you LOVE salsa and chips… but we all know that chips aren’t the healthiest. So, here are 12 healthy alternatives to chips, tasty are not, that you can try for yourself! Enjoy!

1. Fennel Anise Bulbs

Fenouil Bulb

These watery bulbs make a great replacement for chips when it comes to enjoying some delicious salsa. They are low in calories, high in potassium, and high in folic acid, which helps maintain healthy blood and a healthy immune system. Their texture is crunchy, and slightly sweet, so this isn’t just a healthy alternative… it’s a tasty one too!

2. Belgium Endive Leaves

Endive Leaves

Crunchy with a slightly bitter taste, endive leaves are a very low-calorie alternative that is a great source of B-Complex Vitamins as well as minerals.

3. Carrots

Carrots

Although carrots are crunchy and healthier than chips, these aren’t the best tasting with salsa in my opinion. However, they are extremely cheap and quick to grab, so that is why carrots made the list.

4. Slices of Bell Peppers

Red Bell Pepper

Bell Peppers, with their tangy taste and crunchy texture, are an excellent alternative to chips. They contain high amounts phytonutrients, which help fight off free radicals. Green and purple peppers tend to be more bitter than red, orange and yellows, which can be sweet and even fruity.

5. Sliced Chicken

Sliced Chicken

Imagine a chicken quesadilla without the tortilla. That’s what your getting with this option (my personal favorite). Chicken is one of the leanest meat sources out there, and packs a lot of protein to help maintain muscle mass and curb your appetite! Although it’s higher in calories than the other options, it is made up by it’s high nutrition value!

6. Romaine

Romaine

Surprisingly enough, romaine is 17% protein, contains more Vitamin A than a carrot, and provides calcium as well as Vitamin K.The closer to the stalk you get, the the crisper the lettuce is and makes for a much better “chip”.