Glute exercises are what we need for this holiday period. We won’t be able to move our body because it will be full with food and beverages.
However, our booty shouldn’t deal with the consequences.
When I saw these exercises, I thought about the squats. But, we all know that sometimes these squats are the reason why we don’t do anything about our glutes.
They could be boring from time to time.
So, no squats here. I’m going to show you something different.
The gym will probably take some time off for the holidays. Don’t worry, I have your back. As always.
You can do these glute exercises at your home. You will stay in shape during the holidays.
The results will surprise you.
Let’s get sweaty!
Exercise #1: Swiss Ball Hip Raise and Leg Curl
Exercise #2: Donkey Kicks
Exercise #3: Lunges
Exercise #4: Dumbbell Step-Up
Exercise #5: Medicine Ball Hip Thrusts
Exercise #6: Unilateral Stiff-Leg Deadlift
Can you see why I recommend these exercises for the holiday season?
Easy and effective. Wait until you see how your butt forms from these glute exercises.
Don’t forget to invite your friends over and start doing these together.
People know this like the 1200-calorie a day diet. It’s fun, it’s fast, and you will be able to lose more than 10 pounds.
Get ready for the summer. I know it’s early, but why to struggle to lose weight fast when you can start doing it today.
Because this 6-meal plan is pretty long, I will start with the meals right away.
TIP: Save this in your bookmarks or take a pen and paper and start writing them all. After that, hang them up in your kitchen. Get reminded every day about what are your goals and what are you cooking each day.
Smoothie: 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 tbsp. ground flaxseed + pinch nutmeg
Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 tbsp. peanut butter + 1 sliced apple
LUNCH – 400g per serving
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Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 tbsp. Asian vinaigrette
Roast beef horseradish sandwich: 2 slices rye bread + 2 oz. lean roast beef + 1 tbsp. reduced-fat canola mayo mixed with ¼ tsp. horseradish + lettuce and tomato; ½ cup coleslaw
Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 tbsp. nonfat plain Greek yogurt; 5 grape tomatoes
Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 tbsp. chopped fresh basil + 2 tbsp. crumbled feta
Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
Turkey-bacon-avocado pita: 2 oz. deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 tbsp. honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 tbsp. light blue cheese dressing + 6″ whole-wheat pita; 1 peach
Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tbsp. red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 tbsp. red onion; 15 all-natural tortilla chips
BBQ! Grill 4 oz. skinless chicken breast, then bastes with 1 tbsp barbecue sauce; 1 ear corn; ½ cup potato salad
Pasta with cannellini and feta: 2 oz. whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp. olive oil + 1 tbsp. chopped fresh basil + 1 tbsp. crumbled feta
Spaghetti and meatballs: 2 oz. whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz. each) + ½ cup marinara sauce; 2 cups tossed salad + 1 tbsp. Italian vinaigrette
Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp. balsamic vinaigrette
Takeout! 3 oz. ginger chicken with broccoli + 6 oz. brown rice
Italian tilapia: 6 oz. tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp. olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
Lemon pasta with salmon and asparagus: 2 oz. grilled salmon + 2 oz. whole-wheat penne, cooked and tossed with + 1 tbsp. olive oil + 2 tbsp. lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 tbsp. fresh basil
Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
CHEAT DAY
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Day 7 of the week is reserved as your cheat day. You’ve been focused 6 days in a row on making some changes. Now, it’s time for you to sit back, relax, and forget about the rules.
Eat what you missed the most during the 6-day period.
Do you think this plan works? – Start today and see you in 6 months to see how much weight you lost.
Don’t forget to EXERCISE and get fit! The summer cocktails are waiting!
One more thing before you start, share this with your friends. They might want to do it, too.
Having diabetes is frustrating. I’ve been around a person with diabetes for my whole life, and I can share the struggle with those people.
Their entire life is based around “you should eat this,” “don’t eat that,” “this food will make it worse,” etc.
It’s like living in prison and your body is the guard responsible for your diet.
However, if you don’t eat properly, the disease could kill you.
Our theme for today is fruit and what it can do for your illness.
These six amazing and tasty fruits have the ability to control and prevent diabetes from getting worse.
Fruit #1: Apples
The apples are a great source of soluble fiber that slows down the absorption of sugar in your blood. Plus, eating apples keeps you full for longer time.
The fiber content works against the “inflammation insulin resistance causes which promise faster recovery from infections.
Only one apple per day will satisfy 20% of the daily fiber intake.
Fruit #2: Black Plums
Black plums or as many people call them, the fruit with significant anti-diabetic properties. Eating this fruit will help your body transform starch into energy that will regulate your blood-sugar levels.
If you consume two black plums per day, you will feel the balance and positive effects on you in a week.
Fruit #3: Guava
It’s full of lycopene. The dietary fiber that reduces diabetes symptoms and lowers the chances of another disease.
Eating a PEELED guava does a great job cutting the sugar that gets into your blood. Watch for the “peeled” part because eating it with the skin will result in increased blood-sugar level.
Fruit #4: Grapefruit
Daily Express
I think this is my favorite fruit among the others.
A study says that grapefruit lowers the blood-sugar as effective as the metformin (a diabetes drug).
LiveStrong says that a half of grapefruit will reduce the blood sugar level and reduces the risk of obesity.
Fruit #5: Avocado
Avocados are full of fiber. Remember how I told you that this content is ideal for regulating blood-sugar levels?
It also has an excellent level of potassium, which reduces diabetic neuropathy symptoms.
Eating one serving of avocado provides you with 50 calories, three grams of carbs and only one gram of sugar.
Fruit #6: Strawberries
Strawberries will help you satisfy your sweet tooth. They contain a small number of carbs, which people with diabetes need to maintain a nice balance with their blood-sugar levels.
Have you tried dipping strawberries in 70% cocoa dark chocolate? It will give you a high number of nutrients and increase insulin sensitivity.
These six amazing fruits that control diabetes will help you maintain a healthy balance in your life.
I hope you are going to find this useful going further.
Don’t forget to use the sharing buttons below and let your friends know about the wealth in these fruits.
The acidity level of our bodies is probably pretty high from all that Halloween candy. It’s not just that. There are other things that influence it.
Keeping it in that state and continuing to digest everything that comes in our way is the road you don’t want to take.
There are numerous chronic diseases waiting for you at every stop. Messing with them is the last thing you would want to do.
The reason why I brought you here are these 50 foods that will turn your body upside down.
Eating them will save you a lot of trouble. These foods have the ability to establish balance on your pH levels.
Alkaline Diet
As long as you keep that alkaline state in your body, you are boosting energy levels, helping your digestion, and prevent many diseases from attacking your body.
For the best results, you need to keep a healthy balance between alkaline foods and acid-forming foods.
You should focus on 60-80% alkaline-forming foods and 20-40% acidic foods.
At the end of the day, you can’t eat only alkaline foods and make your body too alkaline.
If the number of 50 foods you must eat for balancing pH levels is too much for you, I have six essential alkaline foods you MUST eat every day.
Lemon
Beliefnet
Surprised?
The lemon is very acidic when you taste it. However, its compounds make it probably the best alkalizing food of all.
It’s full of vitamin C, detoxifies your liver, dissolves kidney stones and gallstones, destroys intestinal worms, helps to prevent many diseases, and enjoys anti-cancer features.
Coconut Oil
My favorite cooking oil. It’s alkaline and contains fatty acids that improve blood cholesterol levels and lowers the risk of cardiovascular disease.
Pineapple
It’s loaded with vitamins and minerals that benefit your health. It’s commonly used for treating colds, cough, arthritis, toothache, and digestive system problems.
Carrot
Old Farmer’s Almanac
Maybe one of the biggest sources of Vitamin A.
It boosts hundreds of health benefits. It’s very famous by acting as an anti-cancer, anti-aging, and heart attack preventive food.
The beta-carotene lowers the risk of macular degeneration by 40% and improves your vision.
Beets
The beets are a high alkaline food that improves your mental and physical food in many ways.
Cinnamon
Organic Authority
Your favorite coffee add-on makes an excellent source of fiber, manganese, iron, and calcium.
It’s known as a natural remedy for treating many health problems. By consuming cinnamon, you are improving your cholesterol levels, regulate blood sugar, prevent cancer, boost brain function, and more.
I’ll say it again. These six awesome foods are REALLY IMPORTANT for your well-being, and you need to consume them daily.
Now, there are others that help your health in one way or another.
Let’s check them out.
Fruits
Watermelon
Tangerine
Lime
Grapes
Figs
Banana
Apricot
Avocado
Apple
Veggies
Edible Flowers
Collard Green
Sea Veggies
Barley Grass
Mustard Greens
Green Peas
Spinach
Sprouts
Eggplant
Cabbage
Rutabaga
Mushrooms
Peas
Broccoli
Cucumber
Dandelions
Garlic
Wheat Grass
Celery
Wild Greens
Been Greens
Tomatoes
Onions
Spirulina
Parsnips
Alfalfa
Chlorella
Cauliflower
Green Beans
Buckwheat
Spices
Chili Pepper
Tamari
Curry
Mustard
Ginger
There you go. If you feel like you’ve been basing your diet on acid-forming foods, it’s time for you shift your attention to something else.
These 50 foods that will enhance your alkaline level are a great start for you.
Don’t forget to use the sharing buttons below and let your friends know about these foods.
Vitamin deficiency is hardly noticeable if you don’t know how to look for it. The winter time is the period when we suffer from this cause the most.
The lack of vitamin D from the sun and other crucial vitamins for our well-being make us feel weak, or like we just saw a ghost.
Maybe you don’t feel that you lack something at this time, but your organism becomes vulnerable to diseases as you avoid taking any vitamins.
The whole talk about vitamin deficiency and what could come as a consequence made me do a little research and show it to you.
It came out, your face is telling you more about this, and if you know how to read its warning signs, you will be okay.
Here is where I come to educate you. Grab a mirror and focus your attention on it for the next couple of minutes.
VitamiNeeds
Here are the vitamin deficiency signs on your face:
Sign #1: Overly Pale Skin
It’s a sign that you lack vitamin B12. If you want to bring back the old you and restore the exact level, try to increase the meat and seafood products in your diet.
Sign #2: Dry Hair
Dry hair means that you lack biotin, a.k.a. Vitamin B7. This condition comes as a result of taking antibiotics. To restore the level of biotin, you need to include more vegetables, meat, fish, mushrooms, fruit, and pulses in your diet.
Sign #3: Puffy Eyes
The lack of iodine causes this condition. Consume iodine rich foods like seafood, dairy products and bread (in some cases)
Sign #4: Colorless Lips
The lack of iron. If you want to restore the healthy level of iron in your organism, you need to consume more red meat and avoid high calcium food for quite some time.
Sign #5: Bleeding Gums
The most important of all, you lack vitamin C. Bleeding gums is the first symptom you are going to notice when this vitamin deficiency occurs. Establishing a great balance is easy. Include more vegetables full with this vitamin and citrus fruits.
If you want to get a more precise diagnosis of vitamin deficiency, you need to consult a doctor for further instructions.
Don’t forget to share this with all of your friends. They need to know this stuff.
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