Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.
Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.
The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.
The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.
Our first month working together is over and Mliae has done a great summary. In any case, although she is very focused on her weight, I would like to point out some advances that the scale can not reflect.
- She has lost 2.9 kg of body fat.
- She has gained 1.9 kg of lean muscle. This is why the scale has only come down a bit, she has a little more muscle, which is great.
- She is starting to drink enough water on a regular basis, creating a healthy habit that will be reflected in her body weight.
- She no longer skips meals, almost does not eat sweets and eats fruit often.
- She never skips a workout, even if she is tired or has migraines, which shows an enviable determination.
Do you want to read her experience on her own words? Follow the link:
Today I want to share some healthy lentils recipes. Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.
Lentils nutrition benefits include:
- the ability to improve and maintain heart health,
- help you to lose weight in a healthy way,
- fight blood sugar fluctuations that can lead to diabetes or low energy levels,
- improve digestive health.
Lentils are enjoyed all over the world in many types of recipes and are one of the best all-natural meat-substitute foods.
Lentils help to reduce blood cholesterol since they contain high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.
Several studies have shown that high fiber foods reduce your risk of heart disease. Lentils are also a great source of folate and magnesium. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body.
Lentils contain insoluble dietary fiber which helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
Stabilized Blood Sugar
Soluble fiber slows down digestion and stabilizes blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
26% of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
Lentils increase energy due its fiber and complex carbohydrates. Lentils contain high amount of iron, which is needed by the body for optimum hemoglobin production. About 36% of the iron of the Daily Recommended value can come from eating 1 cup (200 grams) of lentils every day. Iron deficiency is a common cause of fatigue.
Women aged 18 to 50 years are particularly susceptible to iron deficiency. Not getting enough iron in the diet can affect how efficiently the body uses energy.
Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they contain virtually no fat.
List of recipes:
As we close the books on 2017, I’ve rounded up the most popular reads. The best from the past year, all in one place.
Time to share some healthy avocado recipes. Do you like avocados?
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:
- 64 calories
- almost 6 grams of fat
- 3.4 grams of carbohydrate
- less than a gram of sugar
- almost 3 grams of fiber
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Heart health, Lower Cholesterol and Triglyceride Levels
Again, avocado is a high fat food. But they don’t just contain any fat… the majority of the fat in avocado is oleic acid. This is a monounsaturated fatty acid. Oleic acid has been linked to reduced inflammation. Avocados may help protect against heart disease and diabetes.
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the “good”) cholesterol by up to 11%.
Despite its creamy texture, an avocado is actually high in fiber.
Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.
Help You Lose Weight
Including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet. Adding avocados to meals makes people more satiated (full) and reduces the desire to eat for many hours, compared to a similar meal without avocados. Avocados are high in fiber, and very low in carbs, two attributes that should also help promote weight loss.
List of recipes:
Lamb is richer in iron than chicken or fish. Being rich in high-quality protein and many vitamins and minerals, lamb can be an excellent component of a healthy diet.
The protein content of lean, cooked lamb is usually 25-26%. The fat content may range from 17-21%. Contains slightly higher levels of saturated fat than beef and pork. Lamb is a rich source of Vitamin B12, Selenium, Zinc, Niacin and Phosphorus.
Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2. The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.
These are my favorite recipes where the egg is the main ingredient. I strongly recommend you the painted boiled eggs 🙂
Click here and get all the recipes 🙂
The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.
Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.
Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients like vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).
Click here and get the recipes.
Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.
Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.
Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.
I hope you enjoy these healthy recipes!