Tag Archives: Fitness SuperABS

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

www.bettiblue.com

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What can I do to lose weight in my belly?

30 Apr

….if you ‘ve been doing lots of crunches but they don’t seem to help …

here is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common “problem” area for many people. The best way to lose fat is through cardiovascular exercise and even better interval training. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition. If you exercise only your abdominal region you build muscle around your abs region. This sounds good doesn’t it. This is what we want to achieve. There lies the problem. By exercising your abdominal region too much you end up building muscle under a layer of fat. Actually ending up with a BIGGER stomach then when we started. Not good. So if you’re not doing cardio, crunches are not going to help get the 6-pack you’ve been hoping for. Regular cardio exercise at a level that’s challenging for you is your best bet.

For the best and fast result try interval training.

The big problem with humans and almost all other animals is that we are designed to operate in short sporadic bursts. We however as humans try to defy this. Think Cycling (Tour De France), Marathon running and triathlons. We are not built and designed to operate like this. Our bodies are happier doing intensive exercise for about 1-2 minutes then resting for the same period and then intense exercise again. Keeping this up for around 20 minutes at a time.

Why is Interval Training the Best Cardio Exercise to Lose Belly Fat and More Effective Than Any Other Cardio Workout?

Because to burn stomach fat it’s not about time or distance, it’s about intensity and “intensity cycling.” Research has shown interval training – alternating between low-intensity and high-intensity-is unmatched for fat burning potential. When you workout at a higher intensity level, you burn actual body fat-not just the calories you’ve consumed that day.

Plus, by working at a higher intensity level you stimulate your body’s own natural growth hormones, which burns even more fat, boosts your metabolism, and builds muscle!

Repeat these 4 intervals 4 times for a very intensive 20 minute workout!

  • Warm-up for 3-4 minutes at a fast walk or light jog
  • Interval 1 – Run at 8.0 mil/hr for 1 minute
  • Interval 2 – Walk at 4.0 mil/hr for 1.5 minutes
  • Interval 3 – Run at 10.0 mil/hr for 1 minute
  • Interval 4 – Walk at 4.0 mil/hr fro 1.5 minutes

Oatmeal Protein Shake- Liquid FuseMEALL Diet (100 Calories)

4 Mar

This is for people who can not afford liquid diets shakes, and want to make them from scratch at home.

4 Minutes to Prepare and Cook

Ingredients

    Quaker Oats’s quick oats 1/8 cup
    Fresh spinach leaf, 1 cup
    Body Fortress Whey protein, which is about half of one scoop
    One bottle of fresh water, 8oz
    Ice if needed.

Directions

In your blender, put in half of one scoop of body fortress whey protein for a high protein meal shake. Add one cup of fresh non cooked spinach for vitamins and minerals. Also add 1/8 cup of oatmeal for complex carbohydrates like fiber. All these ingredients are equal to about a balanced nutritional meal of Protein 50%, Carbs 30% and fats 20%. Add water, fresh water of course, 8oz. Add ice for a more thicker drink. For no ice, blend it all for about a good 30 seconds. With ice blend for 1-2 minutes or until your satisfied.Number of Servings: 1 

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 96.4
  • Total Fat: 1.7 g
  • Cholesterol: 20.0 mg
  • Sodium: 26.1 mg
  • Total Carbs: 9.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 12.5 g

HomeMade Protein Bars

28 Feb

Many of us were raised surrounded by unhealthy meals and eating patterns. Eating highly processed empty calorie foods will cause your body to always be hungry because it is trying to get the nutrients it needs. Eating a high-quality protein bars as  a source will increase the Thermogenic effect of the food and keep your metabolism revved up. It is an important part of a low-fat diet. To build muscle you need enough protein and carbohydrate in your diet, and you need to use your muscles in strength training and exercise. After resistance training, carbohydrate and protein can help build muscle, but excess protein will simply be used as an energy source. Nutrition bars are perfect for a clean eating nutrition plan.

However, most commercially sold protein bars, cereal bars, and energy bars are little more than glorified candy bars that are loaded with empty carbs, high-fructose corn syrup, and overly processed ingredients. They are SO outrageously expensive. On top of that, some protein bars are so hard to chew that I practically pull out my teeth trying to take a bite out of one. Finally, I said enough is enough and I set out to formulate my own protein bar.

I wanted a bar that was high in protein, had a good amount of fiber, was not overly sweet nor carby, and had heart-healthy fats. I wanted to make a bar made with wholesome ingredients that I could pronounce that would not leave me feeling guilty about eating later on. I also wanted a bar that would keep me full and not leave me feeling deprived like many store-bought bars do. Most of all, I wanted the bar to TASTE GOOD and not taste like I’ve just taken a bite out of the business section of the telephone book. Is this too much to ask for a meal-replacement bar?

These bars are very high in protein and will keep you full for hours. The fiber will keep your blood sugar from spiking too fast. Every ingredient in these bars have health value – even the cinnamon and salt. Yes, salt. Salt, after all, is a nutrient and is only bad when it is over-consumed. I actually feel like I’m being HEALTHY when I eat one of these great-tasting bars. I never miss fast food when I make these babies. They also make great snacks when you’re in the mood for something a little sweet.

These bars are not baked and can be thrown together in less than 10 minutes. You can prepare them the night before so the family can grab them as they’re heading out the door in the morning. You could eat one on the way to work while listening to a CD of Cher’s greatest hits or while riding the bus next to some guy with a mohawk, pierced lips, and tattooed eyeliner. They are so easy to make. I store them in the fridge for those times I need a quick meal or a healthy snack. Give these bars a try and see how you like them. I hope you like them as much as I do. Trust me – healthy eating never tasted so good! Enjoy – and happy barring!

10 min HOME made Protein Bar

3/4 c old-fashioned oats
½ c oat flour
1/2 tsp table salt
1 1/2 tsp cinnamon
2 scoops vanilla protein powder
1/2 c non-fat dry milk
2 TBSP flaxseeds, finely ground
2 TBSP sunflower seeds
1/3 c peanut butter (natural peanut butter works great!)
2 tsp vanilla
1/4 c water
1/4 c honey or to taste
1/2 c nuts (as pictured, I used almonds, pistachios, and cashews)
1/2 c dried fruit (as pictured, I used dried cherries, dried cranberries, and dried apricots)

Line an 8×8″ dish with foil leaving a few inches of extra foil extending over edges of the dish. You will use this extra foil to grab onto when you remove the bars from the dish later on. Very lightly spray the foil with cooking spray.

In a medium bowl, combine the oats, oat flour, salt, cinnamon, protein powder, dry milk powder, and seeds. In a small bowl, whisk together the peanut butter, vanilla, water, and honey. Microwave for about 45 seconds. Whisk then combine the liquid ingredients with the dry ingredients and stir to combine. The mixture will be quite thick. Add the nuts and dried fruit and stir to combine. Roughly spread the mixture into the foil-lined dish. Place a piece of plastic wrap directly on top of the “dough” and compress the mixture evenly in the dish. Leave the plastic wrap on and place in the fridge for an hour or until firm. After an hour, remove and discard the plastic wrap. Use the foil to lift the mixture out of the dish. Slide the mixture off of the foil and cut the block into 8 bars. Place the bars in a sealable container. Since this mixture contains no preservatives, I recommend keeping them refrigerated.

You will find more recipes for you to make your very own homemade protein bars. You can also change the recipes a little the best suits your diet and taste requirements. Oatmeal protein bars below prepared by baking. The popular oatmeal protein bar is an American recipe. For more tasty food, mix the protein powder with brownie mix, cookie mix for a more bulked up experience.

American Protein Bar – prepared by baking

This is one more recipe for homemade protein bars that I love.

Ingredients :

3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
1/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Preheat over to 325 and spray a baking sheet or 9×12 baking dish with non-stick spray. The 9×12 baking dish will yeild thicker bars.
Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.
Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container or freeze.

Nutritional Information Per Bar:
Calories-157
Carbs-23g
Protein-15g
Fat-.5g
Fiber-4g

Peanut Protein Bar – prepared by baking

Ingredients:
*10 tbsp. natural peanut butter
*5 egg whites
*5 scoops whey protein
*2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
*1/2 cup soy milk

Directions:

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts:
Calories: 220
Protein: 20g
Fat: 10g
Carbohydrates: 15g

Liquid Tuna FusemeALL Salad

21 Jan

I know this really does not sound like it would taste good but it is amazing!!!!!!!

This is a full meal in the liquid form
10 Minutes to Prepare and Cook


Ingredients
Leaf Spinach – 2 leaf
Grapes-1 cup
Tuna in Spring Water – one serving, 3oz
Soy or Low Fat Milk- 2 cups
Carrots -2
V8 V.Fusion Juice-8oz

Directions
Measure all the ingredients and throw them in a blender.  I like  it chilled
so if I didn’t have time to make it in advance and let sit in  the fridge I
will throw in a couple ice cubes.

Nutritional Info
Servings Per Recipe: 1

Amount Per Serving

  • Calories: 409.0
  • Total Fat: 11.7 g
  • Cholesterol: 25.0 mg
  • Sodium: 543.0 mg
  • Total Carbs: 83.0 g
  • Dietary Fiber: 9.6 g
  • Protein: 35.2 g

 

Portion Control tips:

18 Jan

Do you ever feel obligated to finish everything on your plate, even if you’re not hungry? Formed with good intentions, this concept can cause more harm than good in this time of absurd portions.  Half of us eat everything on their plates, regardless of size. Problem is, a typical dinner plate holds three serving of spaghetti, not just one. Want to cut calories?  A better strategy is to find ways to put less on your plate to begin with.

One of the most important steps in weight loss (and keeping it off) begins in the kitchen or eating out places.  The easiest way is to greatly reduce the portion size of meals.


Here are a few tips for controlling your portion sizes. All these options can help you to safe weight and the most important is control the weight.

* Use smaller plates and bowls. There’s a proven link between the perceived size of food and appetite.

* Serve dinner by the plate, rather than family style (serving dishes on the table), you’ll be less tempted to load up on second servings if they’re not right in front of you.

* Use blended food.

* Order an appetizer as an entree. Remember to stay away from fried foods though.

* Order from the lunch menu at dinnertime.

*Leftovers are okay. Ask the server to wrap up half your meal before bringing it out.

* Order smaller sizes such as a half-order of pasta or a “petite” cut of meat. Even so, portions may still be hefty. It’s not unusual for a “smaller” portion of meat to be an 8-ounce serving.

* Pay attention to what you’re eating. You’ll eat more if you’re mindlessly grazing or staring at the TV.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Learn to read food labels, but be careful. Serving sizes can be misleading (for example, a can of cola is technically two servings.)

* If you eat at a restaurant, ask for a container and take half of your meal home, or split your meal with your dining partner.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Eat low-calorie foods first. Start your meal with a clear soup or green salad to ease your hunger a bit so that you aren’t as likely to over eat.

As you cut down portions, you may feel a little hungry at first. To offset this temporary hunger without eating more:

* Drink more water

* Eat fiber-loaded foods- add extra servings of nutrient-dense vegetables like carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-half cup of green beans has only 14 calories.

* Eat slowly, put the fork down between bites

Portions Verses Servings

Although many people use these words interchangeably, portion and serving are not always the same. A portion is any amount of a certain food you choose to put on your plate, while a serving is a recommended amount of food based on health and nutrition guides.

To lose weight on a regular basis you need to eat foods we call ‘slimming sensations’. These foods are low in processed sugar and fat and provide your body with the necessary nutrients. As you continue to lose weight, feel confident enough to include an occasional (small) slice of your favorite cake or share dessert with a friend. Your weight loss will continue even with a small portion of something you love.

The Best Muscle Supplements of 2010…

2 Jan

MuscleRatings.org is an independent consumer resource designed to help you compare the many popular muscle-augmentation products and discover which are actually worth your money.

http://www.muscleratings.org/


Xmas is the best time to get fit

16 Dec

Most people wait until New Year’s to put any concerted effort into improving their body and their health. You may be now starting to realize that THIS is the best time of the year to make a decision, set some goals and commit to achieving them.
Most people set a “goal” to get in worse shape over the holidays. It’s not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

What would happen if you decided that you could set a goal to enjoy the holidays and all it has to offer while getting in better shape at the same time?
And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?
Here’s what would happen: You’d get in better shape!

6 tips to help you avoid the Holiday FAT:

15 Dec

This time of year can get pretty hectic.
Buying presents for people, getting caught up at work so you can take a much needed vacation, and getting ready for travel plans or having
visitors.  And the downside?  Packing on a few un-needed kilogramms of fat chowing down on Xmas pudding and cocktail shakes.

..Top 5 simple tips to help you avoid the Holiday Bulge:

1.  Fill Up On Fiber:
I’m not taking about drinking a glass of Metamucil here! No sire. When you fill your plate grab a few extra scoops of fruits and vegetables. They will fill you up a bit and stop you from eating too much of the good stuff.
2.  Drink More Water:
We all know this one already right?  But how many of us actually do it. I was supposed to drink a 2 liters of water today and so far I’m short. Add a few extra glasses of water per day and you won’t be as hungry for snacks.  Water is good at tricking your brain into thinking it’s full.
3.  Pre-Eat:
What the heck is pre-eating?  I do this sometimes.  If I know I’m going to a party and I’m not sure what they are serving or I’m not sure if I can wait until dinner is served I’ll drink a protein shake before going to the party. This way you eat less at dinner and you know you at least got something semi-healthy in you before you cheat.
4.  Avoid The Snack Table:
At the next party you go to be sure to avoid the seat that is right next to all the food.  You’ll just be tempted to keep picking away.  If you want food you’ll have to actually get up and go get it. Much harder then just reaching over.
5.  Change Your Training:
Here’s the bottom line. Unless you are totally obsessed with training your schedule is probably going to be pretty busy this December.
You’ll likely miss a few workouts and but not necessarily gain a few kilograms.
6. Change negative to positive!
Change the tables and the way you thinking. Use this holiday time not to gain weight but loose weight. Or gain extra muscles. 

And last.  It’s not the end of the world. Enjoy your holiday. Spend time with your family and friends. In fact why not take a break from the heavy lifting for a few weeks to give your joints and body a break.  It would actually be a perfect time to start some fat burning workouts.

No One will ever gain Muscle without food.

13 Dec

For so many people, the only real ‘weight problem’ is about losing it. If you have trouble gaining weight, you’re
shrugged off as another fussy eater.

You’re so lucky!’ They’ll tell you patronizingly. ‘All you have to do is eat!’

The truth is, no one will ever gain muscle without food. Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types
of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.

The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutrition less calories. These foods promote accelerated fat storage, and do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.

To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal
size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable
food absorption and utilization of nutrients. Eat six meals each day, evenly spaced out at three-hour intervals. The goal is to provide my body with constant nourishment throughout the day.

You don’t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese,  eggs, beef, poultry, and fish.

High Protein Foods

Whey protein
Eggs
Egg whites
Chicken breasts
Turkey Breasts
Lean Beef
Fish (tuna, salmon)
Protein bar
Soy protein Isolate

High Carbohydrate Food

Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice
Rice
Beans
Any green leafy vegetable
Bread
Pasta
All cereals (hot or cold)

Healthy Fats

Olive oil
Sunflower oil
Flax Seed oil
Walnuts
Avocados

Here’s A Sample Mass Diet

It provides 2,440 calories, 234g of protein, 182g of carbs
and 81g of fat:

8am-Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11am – Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat

2pm – Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat

5pm — Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat

8pm – Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat

11pm – Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g
of protein, 56g of carbs, 6g of fat

Eating the right amount of foods consistently will force your body to grow beyond what you may think possible.

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