Here's another great food and drink comparison you can use everyday, again supplied by @thefitnesschef_ by simply swapping a few things and still eating some treats you can save yourself loads of calories. This can also help you transition in to being and eating healthier. it's much easier to reduce or change your treat instead of cutting them out completely. People who tend to cut everything out straight away tend to struggle more and in most cases are more likely to binge on all the bad stuff as soon as they get a taste of it. So don't go cold turkey straight away just a few simple dietary changes can keep you on track. @dwfitnessclubs@royalendurance@thefitnesschef_#core#coretraining#personalttainer#homegym
32968:22 PM Jan 9, 2019
Regular and powdered 🥜 butter. I keep both stocked in my pantry, here’s why: ⠀
Both of these can be part of a healthy diet. Regular is higher in healthy fat and has a slight protein edge. Powdered is lower in calories and lower in overall fat.⠀
Ultimately, choose what will work best for you. Powdered may be better for smoothies, while regular may be better spread on toast. It’s also important to know yourself. If you prefer to have a large volume, the powdered option may not be a bad idea. If you’re someone who is satisfied by smaller proteins, go for the traditional.⠀
Which do you usually keep stocked?
Credit: @mittendietitian ⠀
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Better choices for a healthy eating! •
Cambiar de hábitos es difícil pero se puede! Pequeños cambios hacen una gran diferencia:
✅ Dile NO a las bebidas azucaradas artificialmente! Como sodas, refrescos, jugos, cafés envasados y demás, son una bomba de azúcar. Reemplázalos por aguas saborizadas, jugos naturales preparados en casa, café o té endulzado con stevia. •
✅ Aliméntate con comida real! Asegúrate de incluir todos los macronutrientes en tu ingesta: proteína, carbohidratos complejos, grasas saludables y vegetales. Y no olvides las frutas. •
✅ Ten en cuenta las porciones que estás ingiriendo! Cada persona es un mundo diferente y por tanto no todos debemos consumir la misma cantidad de alimentos. •
✅ Limita el consumo de comida procesada! Está comprobado que debido a su insuficiencia de nutritentes, provocan más hambre. Si crees necesario agregarlos a tu dieta, lee los ingredientes y opta por comprar productos de calidad.
✅Hidrátate! Muchas veces confundimos el hambre con la sed. Ésto ocurre cuando estamos deshidratados y creemos que nuestro organismo nos pide comida, cuando en realidad lo que quiere es agua. Distribuye tu ingesta de agua durante tu día. TIP: Toma un vaso con agua cada hora.
Only time will sober a person up.
Drinking strong coffee, exercising, or taking a cold shower will not help.
815 hours ago
Brandon was miserable.
Unhappy with himself & unhappy with life, going through some really hard times. That guy on the right, he is headed in the right direction. 👊
Here is what Brandon said: “I can't put into words how grateful I am that I was introduced to this program, it really is life changing. 12 weeks on program and I feel a lot better about myself. Not where I want to be just yet, but I'm getting there. One thing I've learned about myself over the last couple of months while doing this program.. how can you expect to love life, love what you have in life and the people around you if you don't truly love yourself?
This program has truly opened my eyes to so much and I'm very appreciative of the support from all who are involved!”👍
12 weeks, down 53lbs.
•Breakfast was spaghetti and bacon. •Lunch was chicken cous cous.
•Dinner was salmon and veggies. •Saved most of my syns so now having some fruit with cream and a curlywurly for 6 syns! Nom!
Can we talk grocery shopping!?!?!? It's my secret to eating healthy in the home. It all starts with your grocery list. Be mindful of what you allow in your home. If you buy it you will eat it. I used to fall in the trap of " I'll have it for a cheat day" and end up finishing whatever it was in the first few days.
My second tip is ordering it online. This way you search all the different healthy options and avoid walking past the tempting sugary processed stuff. It's also my easy way of finding new products I love. Like this multigrain gluten free bread. What has worked for you?
COCOA vs. CACAO: what’s the difference? 🤔 by @thehealthylabel -
I only recently compared the two and found out what makes them differ. If you’re not sure, then keep reading! And tag a friend that you think would benefit from this info 🤗⠀
Cacao beans are seeds from the ‘Theobroma cacao’ tree 🌳 which provide the basis for cacao or cocoa chocolate products! After harvesting, they go through several processing steps, including:⠀
4️⃣ Crushing (producing cacao nibs)⠀
5️⃣ Grinding, creating liquor for chocolate products, or extra pressing to remove the cocoa butter and create a powder (pictured here).⠀
Cacao is marketed as a healthier alternative to cocoa, as it is roasted at lower temperatures (leaving more nutrients intact). Cocoa is roasted at higher temperatures, lending it a much sweeter flavour but also degrading some of the antioxidants and nutrients.⠀
✅ Sweeter taste & usually better for baking⠀
✅ Cheaper & easier to find⠀
❎ High heat roasting causes some degradation in nutrient content⠀
❎ Lower in antioxidants and minerals⠀
✅ You can use raw cacao nibs as chocolate chips (or sub for a portion in recipes)⠀
✅ Richer in magnesium, iron, potassium and calcium⠀
❎ At least 5x more expensive and more difficult to find⠀
⚠️ The price tag may not be worth the nutritional difference⠀
🧁 Taste delish in baking and sweet recipes⠀
🥰 Contain tryptophan, a mood-boasting amino acid⠀
🌱 Contain flavanols, which are plant compounds that have antioxidant, heart-protective and anti-cancer properties⠀
😇 Still contain significant quantities of essential minerals⠀
⚠️ When buying powdered cocoa or cacao, look for only one ingredient with no added sugars, fillers etc. Also, baking with cacao or cocoa has the potential to further degrade some of the nutrients.⠀
1918 hours ago
50% more protein than standard milk
4 g less sugar than standard milk
There is a fight going on!! 🥊
You can either fight for your dream or fight for your excuses...but you can’t fight for both.
The sad thing is most people will fight like mad to defend their excuses because it’s the easy road. We know firsthand because nobody fought harder for their excuses than we did!🤷♀️🤷♂️
➡️I don’t have enough time.
➡️It’s too hard.
➡️What’s the point? I won’t succeed anyway.
➡️It’s too late.
These are all lies and we all know it. If you choose to spend your life fighting to prove your excuses are actually true, then this will be your “reward” for winning that fight. You will keep the excuses as a badge of dishonor.🛑
In addition, the price for keeping that badge is that you’ll have to trade in any hope of living your best life. That’s nowhere close to being a fair trade.🤔
Are you fighting for your limitations, or are you fighting for the life you deserve?💯
“Every time you eat or drink you are either feeding disease or fighting it.” -Heather Morgan
How powerful is THAT statement?! Take a few seconds and read that again. It makes me stop in my tracks and truly THINK about what I’m putting in my body each day. We are given one life to live, one body to treat as our temple and it’s up to us to nourish it with good, clean food.
A few months ago, I started following a nutrition program that is all about SHIFTING YOUR MINDSET around food. +I’ve learned how to eat the foods I love and feel satisfied after every meal. +I’ve learned the right foods to eat—at the right times—to help maximize energy and weight loss.
+I’ve learned strategies on how to overcome emotional eating and mindless snacking (this is still a work in progress 👍) One of the things I ❤️ MOST about this nutrition program is that I don’t feel deprived of the foods I LOVE! It’s expansive rather than being restrictive. It’s easy to follow and something that is totally sustainable. I find that I’m actually eating LESS because I’m eating the right things to keep me full and satisfied!
If you’re a food lover like me but are looking to learn a different approach to food that will help you be in total control of food and your body, WRITE YOUR FAVORITE FOOD below and I’ll get you more details 👌💕🍓
30% fitness, 70% nutrition, 100% mindset!
When I began my health and wellness journey, I focused on how much weight I wanted to lose. I focused on how I was going to make it happen - the exercises I would do, the food I would eat.
That was before I was introduced to a community that taught me where it truly begins - in your head. At first, I listened to inspiring videos and read a book here and there because it was what I was supposed to do. I was checking off a box on my to-do list. It helped a little, but I didn’t see huge changes immediately so I made excuses (sound familiar?). The truth is I wasn’t willing to change. I was comfortable being stuck. It’s what I knew. But as my daughter matures and I get older, I realize it isn’t the example I want to set for her. There are so many aspects in my life where I struggle simply because I didn’t have a precedent. I want better for her. I want her to know that there will be struggles in life, but you can always do your best to improve it.
That’s why the nutrition program I invested in almost 8 months ago appealed to me. It taught me more than eat this, not that. It’s taught me why to eat this and when. It’s taught how to avoid certain behaviors that lead to the vicious cycle of I’m not good enough.
In the end, I didn’t invest in a nutrition program, I invested in myself and my family. So far, I’ve lost 32.6 lbs. and gained the strength and knowledge to move forward toward living a confident, healthy lifestyle. One that will surely give my daughter a strong foundation as she approaches adulthood.