Tips on Muscle Building Diet for Teenage Girls

Tips on Muscle Building Diet for Teenage Girls:

It is very common during teenage that you strive to get a dashing fit body. When it comes to muscle building, there is a number of ways like muscle building diet for teenage girls.

Teenage girls especially decide to get an ideal figure. Gaining muscles is not just about getting big or bulky. Instead, it is about having a health good looking body figure.

Most of the girls during their teenage have to look good as their social life relies on it. Isn’t that true?  Following a diet for muscle gain is not just about your physical appearance, but it is also about having good health. 

Teenage girls who suffer from being underweight face several other associated problems as well. Health issues like weakness, lack vitamins and minerals, anaemia, decreased immune functions, etc can have a severe effect on their entire lives.

How Muscle gain for females is different from Males?

Gender-based differences are crucial when it comes to gaining muscle. Mostly, men gain muscle faster than women. The foremost reason is the amount of testosterone. Women have a comparatively lesser amount of testosterone than men which is why women or teenage girls build muscle slowly.

Exercising or lifting weight is not the only solution to sculpt that good looking body. Diet is also important.  Muscle building diet for teenage girls can help them perform better during exercising sessions. Such diet plans, when followed rightly, can help fulfil the nutritional components of the body.

Building muscle or following a diet could be a difficult thing to do for modern teenage girls. One of the dispiriting factors is unhealthy living styles. Teenagers are less likely to take health seriously which makes them less motivated towards exercising or following a healthy diet.

Muscle building diet for teenage girls must be composed of food items that are rich in vitamins and minerals. If you are a teenage girl and want to gain muscle then you can do it just by improving your diet and exercising daily. For the work out part, you can take a gym membership but for the diet, you must understand your nutritional needs for gaining muscle.

The tips below regarding muscle gaining diet for teenage girls can help you with your diet plans. Without further delay, let’s dive into it!

Muscle Building Diet for Teenage Girls

1.     Take care of protein intake

Most of the girls are more inclined towards vegetable-based meals. But for muscle building diet for teenage girls requires an adequate amount of proteins found in meat, fish, eggs, etc. The process of muscle building must include a healthy diet for your body. Protein-rich food can help you increase muscles and gives you the energy to exercise well.

Your daily meal must add proteins in the form of meat, fish, beans or any other source. Don’t forget to take it in a healthy organic way instead of going for the junk food. Junk food can somehow help you look muscular but internally, it is so unhealthy.

2.      Dietary Fats Are Important

The most underestimated component of a muscle building diet for teenage girls is dietary fats. Dietary fats are not just responsible for obesity. There are health benefits that are important for your body.

Dietary fats are so much beneficial for building lean muscle mass. Healthy fats optimize the hormone levels and help you achieve the goal of bodybuilding. You can obtain these good fats from whole foods such as grass-fed beef and other dairy products. Additionally, some dietary fats rich food items are olive oil, coconut oil, and nuts. There are other sources like avocado, organic butter, cashews and almonds, egg yolk, etc.

3.      Don’t Restrict Calorie Intake

A very common mistake people often make is restricting calories for a particular type of nutrient. Calories are so much important for muscle gaining diet for teenage girls. The surplus of calories in your body will help you maintain your weight and gain mass. According to JC Deen, personal trainer, females should target for 300-400 calories during training days. Calorie needs are important during muscle gain process as it has a huge role to play. So, stay focused on your calorie intake.

4.      Get the carbs

Need energy for training? Carbohydrates are a crucial part of your diet. Teenage girls mostly lack the energy to lift weights or do intense exercises. Carbohydrates which are present in vegetables, fruits, and whole grains should constitute 60% of muscle gain diet for teenage girls. Mostly, dietitians suggest that during muscle gain, your body must contain adequate carbs for energy.

5.      Consistency is the Key

Muscle building can’t be done overnight. To get that lean muscle, you must stick to the goal and stay consistent with your diet. an effective training plan along with a nutritious diet can help you through gaining muscle. As a teenage girl, controlling your diet can be difficult but you need to understand what is needed for progress. 

6.      Get plenty of rest

Remember, your sleeping hours are important! Your body needs a break to function properly. Bodily processes such as blood pressure, glucose regulation, eating patterns, as well as hormonal processes can be improved with better sleeping. Protein synthesis plays a crucial role in building lean mass and sleep debt can hinder it.

7.      Accountability matters

Muscle building diet for teenage girls must add the factor of keeping a log. It will help you figure out where to make changes and how well you are doing. The ongoing progress will motivate you to your lean muscle body goal.

8.      Seek assistance

As a teenage girl, be careful about the help you need from a doctor and a trainer. Before you start, consult a doctor and get assistance from a trainer. The machines you use for exercising should be adjusted for your size.

Finding an ideal muscle gain diet for teenage girls could be hectic. The easy way is understanding the basics of nutrition you need and exercising. Your meals are the fuel for muscle gaining progress which means you need to choose the healthy way diet.

The post Tips on Muscle Building Diet for Teenage Girls appeared first on Diet And Nutritions.

from https://www.dietandnutritions.com/tips-on-muscle-building-diet-for-teenage-girls/

from
https://dietandnutritio.tumblr.com/post/615942968368644096

How Popular is 212 Bodybuilding?

How Popular is 212 Bodybuilding?:

by Christian Duque

This is a question that seems to be resonating with quite a number of fitness industry pundits and influencers, as of late, but why now? For starters, 2019 was the second year that The Arnold Classic didn’t offer the division, and there’s been no talk of bringing it back to Columbus, OH. Also, 2019 was the first year the division wasn’t led by its 7x Olympia Showdown Champion, The Welsh Dragon, James “Flex” Lewis. 2019 also saw the absence of one of the division’s hardest working athletes, The Boston Mass, Jose Raymond. In addition to missing two of its most iconic athletes, the industry press spent the whole year hyping up only one of its athlete and when that athlete didn’t win, that became bigger news than the news of a new 212 champion.

When Derek Lunsford took the stage, he looked good, but he lacked the flawlessness everyone was expecting. In fact, he looked like he was holding water. A virtually unknown pro, in Kamal El Gargani, handily defeated Lunsford, who’s nearly half his age. Shaun Clarida, another virtually ignored bodybuilder, was battling Lunford hard, nearly relegating the young champion to 3rd place.

The 2012 Olympia Showdown also had another problem. When Iranian bodybuilding sensation Hadi Choopan, finally was granted a visa to enter the United States to compete, he opted to compete in the Open Division, as opposed to the 212.

One last factor that’s caused many to talk, is that in 2020, the Olympia changed hands, as AMI sold the contest, as well as its media outlets, to Jake Wood, owner of Wings of Strength and Digital Muscle. With everything taken into account, quite a few pundits have raised the point that the 212 Division’s days may be numbered. I, however, strongly disagree. Not only is the division alive and well, but it will grow, and perhaps we’ll even see it return to The Arnold Classic.

I see a lot of similarities between Women’s Bodybuilding and 212 Bodybuilding. When one media pundit or influencer presents a point, it’s either that one person’s viewpoint – or – others piggyback on that one person’s perspective, and a snowball effect ensues.

For some reason, both Women’s Bodybuilding and, now, 212 Bodybuilding are on the receiving end of a less than favorable snowball effect. With Women’s Bodybuilding, it was first removed from The Arnold, then it was removed from the Olympia, and for all intents and purposes, its days were numbered. Much like Women’s Bodybuilding, many of the talking heads are saying that 212 Bodybuilding isn’t as popular with the fans, that it doesn’t sell enough tickets, and that its 2yr absence from The Arnold, will have an impact on its future. This also happens to a division once it’s biggest star leaves (or retires). We saw this play out with Women’s Physique and DLB, Women’s Bodybuilding and Iris Kyle, and the 212 and Flex Lewis. But are these divisions less popular – or- is it that industry didn’t market them correctly?

Take Women’s Bodybuilding, for example. Look at the huge success that was and is enjoyed by Wings of Strength. Look at what they’ve achieved in just over five years. They set up a series of world class events, they created a media empire, and they even had a World Championship that gave muscular women not only a wonderful stage to compete on, but a huge payday, and a decked out Jeep!! Further and to point out the obvious, WOS is not a charity; if anything, WOS is an empire. So how did they do it?

One key component to their success is an obvious one, hard work. You can’t build anything substantial without rolling your sleeves up and really walking the walk. Another component is having great athletes and great fans. The final component is knowing how to market your product. If you have great athletes, first class events, and you know your audience, then you’re going to have a blockbuster.

I don’t think 212 bodybuilding has been marketed correctly. In fact, I know it hasn’t. There’s no way a division which has athletes on this level, with fans who celebrate their work in the gym, on stage, and on social media platforms, could ever get pulled from the second biggest bodybuilding show on Earth.

If Joe Weider were alive, not only would the 212 never have been removed from The Arnold, but the only question would be, how many contests would be racing to add them. From what I hear, the division will have a place at Athleticon, the totally new event everyone is talking about. If that’s true, and knowing how deep their pockets are, it should make the fans wonder why (A) it’s no longer offered in Columbus, and (B) why on Earth anyone’s doubting the division’s future.

Sadly, Joe Weider is no longer with us, but Jake Wood is. I know the 2020 Olympia Weekend will be unlike any other and I’m confident that that will include some fresh, new ideas for putting the 212 Division on the map. Again, the Olympia is the Super Bowl of Bodybuilding and it might take Jake, Dan, and their new team to show everyone else how it’s done.

New additions to the Division, like George “Da Bull” Petersen and Keone Pearson, will also bring considerable more attention. Meanwhile, The Lion of Libya, Kamal El Gargani, will do his best to successfully defend his title against the new additions and vetaran contenders like Shaun Clarida, who will most likely take their most aggressive shot at winning. There’s also media favorite, Derek Lunsford, who quite frankly could have won in 2019, but saw himself sabotaged just hours out. While issues dealing with condition are incredibly common in bodybuilding, to lose a title over a couple minor miscalculations, is quite a bitter pill to swallow. Imagine how restless he must be, to finally win that title!!

Adding even more fuel to the 212 fire, is the fact that The Boston Mass, Jose Raymond, has expressed interest in a comeback. If that were to happen, the 212 stage will be an all about battle, which would also include other formidable contenders like Charles “The Tank” Dixon, Guy Cisternino, and even highly decorated former titleholders like David Henry.

No one can tell me the fans aren’t stoked to see the aforementioned battle – and save for there being a preliminary poll to each ticket purchase – I’d call anyone out that said otherwise. Anyone who says bodybuilding is the major draw of a contest, but from the other side of their mouth says that 212 Bodybuilding isn’t popular, is clearly full of it. What’s 212? It’s bodybuilding! Not only that, but I’ve seen more contests than I can count on both hands, where the 212 bodybuilders are more dry, more ripped, and more freaky than the open guys. Not only does 212 bodybuilding hold its own, but it may have carried Open Bodybuilding at some contests, too.

I am a firm believer that The 212 is alive and well. And while I understand that 7x Olympia Showdown Champion James “Flex” Lewis has moved on to Open Bodybuilding, I think his role with The 212 should be considerably more pronounced than it has been. Even though he’s no longer competing in said division, I still think he’s its most recognizable ambassador – and I think he always will be. That being said, I understand and respect him greatly for pulling back, giving the other guys a chance to win, and maybe going somewhere where he’d again be the underdog, where maybe he could still prove something.

No one was going to beat Lewis in the 212 – and – rest assured, no one ran him out. He could have won 8, 9, 10 – as many as he wanted. That’s nothing against the insanely-hardworking and hungry 212 athletes, but it’s just an honest, unfiltered assessment of Lewis’ dominance. With that being said, I think he can lend his name and influence to help grow the division, without stepping on any toes, and without overshadowing the current titleholder. The 212 will always need Flex Lewis.

I hope you enjoyed reading this article, here at Iron Magazine. I look forward to reading your comments. Please don’t forget to use discount code IML15 to Save 15% Off at IronMagLabs.com – including the new CBD Gummies!!!

 

(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = “http://connect.facebook.net/en_US/sdk.js#xfbml=1&appId=367141383985&version=v2.3”; fjs.parentNode.insertBefore(js, fjs); }(document, ‘script’, 'facebook-jssdk’));

The post How Popular is 212 Bodybuilding? appeared first on Diet And Nutritions.

from https://www.dietandnutritions.com/how-popular-is-212-bodybuilding/

from
https://dietandnutritio.tumblr.com/post/615942968088674304

A Guide to Weight Loss Supplements for Fast Results

A Guide to Weight Loss Supplements for Fast Results:

You will find several diets and diets to reduce weight. we all are indeed want a quick way to become super slim and good looking. One of the most famous ways these days are weight loss supplements for fast results.

Obesity has become a discouraging factor in our modern society. Apart from being the fat one, there are several health issues associated with obesity. When you decide to lose weight, you are tempted to look for every way possible.

It’s better to know first before you decide to use any dietary supplements to lose weight. The manufacturing of the weight loss supplements involves several chemicals that help you lose weight.

Many of the researchers and nutrition experts claim that these weight loss supplements for fast results can be harmful. However, many people use these supplements and find them effective. There is a great need for scientific research to be done in order to find the effectiveness of these supplements.

 Many of such dietary supplements are expensive and might not help you lose weight. Instead, they can be harmful to your health which means you need to know what to choose and what to avoid. 

What are weight loss supplements and how they work?

Weight loss supplements come in forms of capsules, tablets, powders or liquids. You may find them commonly in grocery stores or medical stores. They contain certain amounts of minerals, herbs, and fibre. Many people opt for weight loss supplements for fast results to escape intense exercises and tight diets.

The ingredients used in these supplements work to help you lose weight either by reducing fats or by reducing your appetite. Also, these supplements can increase the fat burning process in your body or reduce the absorption of fat. These dietary supplements also work in a way that makes you take in fewer calories so that you can lose weight.

They are also called nutrition supplements but not those which help you increase muscles or give you energy. The aim of weight loss supplements for fast results is to increase metabolism and reduce fat absorption.

The reviews of weight loss supplements for fast results are mixed and sometimes vague. Scientific research doesn’t favour the use of such supplements. Many of the products are not scientifically proven to be effective. That’s why it is suggested that you should consult a doctor before starting to use weight loss supplements for fast results.

Below are some of the top supplements used for weight loss to give you an insight into the types and how they work.

Top Weight Loss Supplements for Fast Results

1.      Caffeine

If you are looking for a fat burning supplement then caffeine is among one of the well-known. Caffeine is found in coffee, green teas, and cocoa beans and is a great source for weight loss. Those who wish to lose weight commonly start from consuming a large amount of coffee.

The fat burning process with caffeine involves boosting your metabolism. Temporarily, over one to two hours, caffeine can help boost metabolism up to 16% according to research.

To burn fats with caffeine you don’t necessarily need to take any supplements. You can take a few cups of coffee to reap the benefits. Caffeine is also found in dark chocolate and other processed foods and beverages.

2.      Hydroxycut

You would find different kinds of this weight loss supplement for fast results but this is the most common one. It also contains caffeine as well as other plant extracts along with few ingredients that are helpful for weight loss.

Those who are sensitive to caffeine shouldn’t consider taking this supplement. The side effects include nausea, diarrhoea and irritability.

3.      Glucomannan

Glucomannan is found in roots of elephant yam and is a kind of fibre. It sits in your gut to make you feel full and reduce appetite. In this way, you choose to consume fewer calories. It is one of the soluble fibres that absorbs water and forms a viscous gel-like substance in your stomach to stop you from eating.

This supplement has other health benefits like it lowers blood sugar, blood cholesterol, and is proved to be effective against constipation. Scientific study for Glucomannan has shown that it can effectively make people lose 8-10 pounds in a week.

4.      Concentrated Green tea

Indeed many people opt for herbal drinks as weight loss supplements for fast results. Concentrated green tea is simply green tea extracts rich in Polyphenol Epigallocatechin Gallate and Caffeine. Both are helpful fat-burning compounds. 

Green tea can be healthy as well as an effective way of weight loss.

5.      Raspberry Ketones

The substance is found in raspberries and a synthetic version is sold as a weight-loss supplement for fast results. Unfortunately, there is no research done to find the effectiveness of raspberry ketones. The supplement increases the levels of adiponectin; a hormone-related to weight loss and increases breakdown of the fat process.

6.      Meratrim

This weight loss supplement is claimed to reduce the enhancement of fat cells in the body. It is made up of a combination of two plant extracts that helps change fat cells metabolism.

This weight loss supplement for fast results is introduced recently in the diet pill market. A scientific study has shown that there are no side effects but there is much research that needs to be done on this supplement.

Things to Keep in Mind

Side effects

While choosing weight loss supplements for fast results, many things should be considered.  Side effects of such supplements can cause serious health problems if you are facing any health issues already. Weight loss supplements are sometimes effective and sometimes not. If you choose to take dietary supplements with medications daily, it is wise to talk to your healthcare provider.

Beware of Frauds

Several online sites show you an alluring picture regarding weight loss. Don’t go for any “magic diet” because such types of supplements don’t exist. Such products sold on the internet or by any unknown dealer could be harmful and might not help you lose weight.

The post A Guide to Weight Loss Supplements for Fast Results appeared first on Diet And Nutritions.

from https://www.dietandnutritions.com/a-guide-to-weight-loss-supplements-for-fast-results/

from
https://dietandnutritio.tumblr.com/post/615942967864295424

Terica lost 58 pounds

Terica lost 58 pounds:

Transformation of the Day: Terica lost 58 pounds. As a mom, she is working to be healthy for her kids. She understands she needs to practice self-care to be able to take care of them. An online weight loss program gave her the knowledge and guidance she needed. 

What was your motivation?
My kids were, and still are, my motivation. I want to be around to take care of them and to do things for and with them. They question me a lot about why I go to the gym all the time. I tell them I have to take care of myself to take care of them. Self-care is a must. 

What inspired you when you wanted to give up?
I joined a lot of online weight loss groups. One particular lady who lost over 200 pounds was a big inspiration to me (and still is). I said to myself, “If she did it and overcame weight loss, then I can too as well.” It’s all about remembering why you started and staying focused on my main goal.

How did you change your eating habits?
I started with an online weight loss program called Body By Obona. I’m not sure how I found the group, but I just started seeing before and after pictures of people on his program. I decided to inbox this guy, and he explained his program. I was all in, and that night I sacrificed to get a meal plan. It was the best sacrifice I have ever made. 

What foods did you stop or start eating?
I started with the meal plan that was personalized just for me, based on all the foods I like to eat. I stopped eating all fats and refined carbs. I started eating more dietary carbs and lean proteins. I did protein shakes in between meals throughout the day. 

What did your workout routine look like?
I would walk 5 to 6 miles after work. I later purchased a home workout regiment through Obona, and it consisted of full-body workouts, ab day, leg day, etc. 

How often did you workout?
I worked out every day.

What was your starting weight? What is your current weight?
My starting was 215 pounds. When I started the program, I weighed 210 pounds. My current weight is 157 pounds.

What is your height?
5’6″

When did you start your journey?
August 30, 2018

How long did your transformation take?
To lose all the weight and reach my goal took one year and five months. I started and stopped. I got off track a couple of times, but within three months of being on the program, I lost 25 pounds.

Is weight loss surgery part of your journey?
No 

What is the biggest lesson you’ve learned?
The biggest lesson I’ve learned is to keep going and stay consistent no matter what.

What advice do you have for people who want to lose weight?
Remember why you started. Stay consistent and always put forth the effort. Even if you get off track, there is always an opportunity to start over.

Instagram: @fit_4_life_a_prayer_journey

!function(f,b,e,v,n,t,s) {if(f.fbq)return;n=f.fbq=function(){n.callMethod? n.callMethod.apply(n,arguments):n.queue.push(arguments)}; if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version=‘2.0’; n.queue=[];t=b.createElement(e);t.async=!0; t.src=v;s=b.getElementsByTagName(e)[0]; s.parentNode.insertBefore(t,s)}(window, document,'script’, 'https://connect.facebook.net/en_US/fbevents.js’); fbq('init’, '535994566915443’); fbq('track’, 'PageView’); window.fbAsyncInit = function() { FB.init({ appId : '1531644400444480’, xfbml : true, version : 'v2.2’ }); };

(function(d, s, id){ var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) {return;} js = d.createElement(s); js.id = id; js.src = “http://connect.facebook.net/en_US/sdk.js”; fjs.parentNode.insertBefore(js, fjs); }(document, 'script’, 'facebook-jssdk’));

The post Terica lost 58 pounds appeared first on Diet And Nutritions.

from https://www.dietandnutritions.com/terica-lost-58-pounds/

from
https://dietandnutritio.tumblr.com/post/615942967415488512

Healthy Peanut Butter Recipes to Fall in Love With

Healthy Peanut Butter Recipes to Fall in Love With:

Peanut butter lovers, this is your time to shine. Grab a big jar and buckle up for some of the best healthy peanut butter recipes around. If you didn’t know, I’m a full blown peanut butter addict. There’s nothing that will keep me away from a jar of peanut butter under any circumstance. Peanut butter is good in every single way: Spread it on a banana, put it in your smoothie, eat it on a spoon, devour it by the jar (wait…)

Instead of going straight spoon-to-jar it’s time to mix up your peanut butter routine with some new peanut butter recipe ideas!

Reasons to love peanut butter

1. It’s an affordable nut butter option. I know that there are tons of fancy options when it comes to buying nut butter these days, but I usually find that good old peanut butter is one of the most affordable ones. I do recommend using an all natural brand that’s just peanuts + salt.
2. It’s packed with protein. Just one serving of peanut butter has 8g of delicious protein to help you feel full and satisfied.
3. It’s versatile! As you’ll see below, there are hundreds of ways to use peanut butter in both sweet and savory recipes. Plus, it tastes amazing.

Ways to use peanut butter in cooking and baking

That’s right, in this roundup you’ll find plenty of peanut butter desserts, breakfasts and baked goods, along with no bake peanut butter recipes and delicious, savory peanut butter recipes to satisfy your cravings.

• Add it to muffins, breads and baked oatmeals
• Use it as a base for cookies, granola bars, brownies and blondies
• Blend it up into your favorite smoothie
• Whisk it into stir fry sauces, curries, dressings and soups for a sweet & savory flavor

Healthy Peanut Butter Breakfast Recipes

Fluffy Coconut Flour Pancakes with Wild Blueberry Maple Syrup

Peanut Butter Blueberry Banana Smoothie

Peanut Butter Banana Baked Oatmeal Cups

Baked Pumpkin Chocolate Chip Oatmeal Cups

Peanut Butter and Jelly Oatmeal Bake

5-Ingredient Chia & Peanut Butter Granola + Raspberry Banana Greek Yogurt Parfaits!

Peanut Butter Zucchini Bread Baked Oatmeal

Peanut Butter, Strawberry, & Banana Quesadillas

Good Morning Coffee Lover’s Smoothie

Peanut Butter Blueberry Overnight Oats

Peanut Butter Banana Baked Oatmeal with Chia Seeds

Peanut Butter & Jelly Smoothie

Peanut Butter Breads & Muffins

Fluffy Flourless Peanut Butter Chickpea Muffins

Grain Free Chocolate Chip Peanut Butter Zucchini Bread (2 different ways!)

Healthy Peanut Butter Banana Muffins (dairy free + gluten free)

No Bake Peanut Butter Snacks & Treats

Healthy 4 Ingredient Reese’s Eggs

Oatmeal Peanut Butter Cookie Energy Bites with Chia + Cacao Nibs

No Bake Chewy Peanut Butter Granola Bars

Healthy Peanut Butter Rice Krispie Treats

4-Ingredient Chocolate & Peanut Butter Freezer Fudge (vegan & gluten free!)

Chia Banana Bread Energy Bites

Coconut & Chocolate Peanut Butter Protein Bars

Crispy Toasted Quinoa Chocolate Peanut Butter Truffles

Vegan No Bake Chocolate Peanut Butter Oatmeal Bars

Healthy Cookie Dough Peanut Butter Protein Balls

5-minute Protein Peanut Butter Energy Bites

Homemade Healthy Peanut Butter Cups! (low carb, vegan, gluten free)

No Bake Chocolate Peanut Butter Protein Bars

Peanut Butter Cookie Love

Flourless Peanut Butter Oatmeal Chocolate Chip Cookies

Healthier Flourless Monster Cookies

5-Ingredient Vegan Peanut Butter Cookies

Whole Wheat Apple Oatmeal Cookies with Peanut Butter Glaze

5-Ingredient Grain Free Maple Peanut Butter Cookies

Chocolate-Dipped Peanut Butter Cookies with Toffee & Crushed Pretzels

The Best Peanut Butter Bars & Brownies

Healthy Peanut Butter Twix Bars (vegan & gluten free)

Flourless Chocolate Chip Chickpea Blondies {vegan, gluten-free & healthy}

Incredible Peanut Butter Quinoa Granola Bars

Peanut Butter Banana Chocolate Chip Chickpea Blondies {gluten free & vegan-friendly}

Peanut Butter Cakes & Cupcakes

Damn Good Peanut Butter Banana Cake (gluten free, grain free)

Vegan Dark Chocolate Tofu Cheesecake with Peanut Butter Pretzel Crust

Caramel-Walnut Upside-Down Peanut Butter Banana Cake

Delicious Savory Peanut Butter Recipes

One Pan Ginger Chicken Meatballs with Peanut Sauce

Slow Cooker Yellow Chicken Curry

Spicy Cashew Thai Chickpea Broccoli Salad

Golden Turmeric Chickpea Chicken Soup

Famous Crunchy Cashew Thai Quinoa Salad {vegan & gluten-free}

Slow Cooker Pumpkin Peanut Butter Chicken Soup

Thai Peanut Chicken, Edamame & Quinoa Stir-Fry

Sweet Potato Zoodle Bowls with Golden Turmeric Coconut Milk Sauce

Saucy Stovetop Thai Green Beans

Nourishing Yellow Chickpea Pumpkin Curry with Coconut Brown Rice

Healthy Thai Peanut Dressing

Crunchy Rainbow Thai Peanut Chicken Wraps

Spicy Thai Peanut Chicken Sweet Potato Noodle Stir Fry

Chopped Thai Chickpea Salad with Curry Peanut Dressing

Healing Thai Butternut Squash Lentil Soup (with a slow cooker option!)

Thai Chicken Quinoa Salad with Peanut Dressing

Thai Peanut Coconut Cauliflower Chickpea Curry

Source link

The post Healthy Peanut Butter Recipes to Fall in Love With appeared first on Diet And Nutritions.

from https://www.dietandnutritions.com/healthy-peanut-butter-recipes-to-fall-in-love-with/

from
https://dietandnutritio.tumblr.com/post/615942967132307456

Home Workout: 9 Household Weights

Home Workout: 9 Household Weights:

You may not be able to make it to a gym these days—or even out to the park for a brisk walk. However, you have an entire circuit, including cardio and strength training equipment, right in your own house. Stay fit and healthy while you’re social distancing by getting creative with some of your household objects. Our fitness experts have put together a list of some common items that you may have on hand to use for your home workout.

5 Tips to Stay Healthy Straight From a Doctor

Read More

Here are a few everyday objects that you can use in your home workout to burn calories and stay strong while homebound:

1. Gallon Containers

A gallon of water, milk or laundry detergent weighs almost 9 pounds, so your containers will be effective as light weights in your home workout. Fill them with sand and they’ll be more substantial. Use them to do a simple kettle bell swing. Stand with your feet slightly wider apart than your hips. Grab the container with both hands, palms down and your arms in front of your body. With your knees slightly bent, push your hips back and place the container between your legs. You’ll be slightly bent over but not in a squat. Then, drive your hips forward, swinging the container in front of you, keeping your core muscles engaged. Work up to 10 to 15 repetitions.

2. 5-Gallon Containers

If you get your water delivered in these plastic jugs, you can turn them into substantial weights—up to about 40 pounds when full. You don’t want to lift them over your head (unless you can do something like that in the gym). However, they’re perfect for something like a deadlift, an exercise in which you lift a heavy weight from the floor to your waist then back down again. Make sure to use proper form to prevent injury.

3. Soup or Veggie Cans

Small cans make great hand weights for a home workout that call for less weight but more repetitions. For example, you can do bicep curl pulses, which work the muscles in the front of your arms. Hold a can in each hand, with your palms facing your thighs and arms down. Keep your feet about a shoulder’s width apart and keep your core muscles braced. Lift the cans up toward your shoulders and twist your arm slightly so your palms are facing upward and your elbow is pointed at the ground. You can do 10 to 15 reps or you can “pulse,” moving the cans up and down quickly for as long as you can.

10 Easy Home Workouts You Can Do in Your Living Room

Read More

4. Stairs

Unless you live in a ranch-style home, you have a cardio machine right in the house: Your stairs. In one study, published in the British Medical Journal, study subjects climbed a public access staircase (199 steps) at a speed of 90 steps a minute. They gradually increased the number of times they climbed stairs throughout the eight-week study, starting at one ascent per day in week one and up to five ascents per day in week eight. “The study confirms that accumulating short bouts of stair climbing activity throughout the day can favourably alter important cardiovascular risk factors in previously sedentary young women,” says the researchers.

5. A Mop or Broom

You can get more out of your side oblique crunches by hoisting a mop or broom over your head. This move works the muscles on either side of your abdomen that are a critical part of your core. Stand straight with your feet shoulder-width apart and the mop or broom held over your head in a wide grip. Stretch to one side and bring the stick down as far as you can, drawing your ribs toward your hips. Do 10 to 15 reps and repeat on the other side.

6. Your Countertop

It’s easy to do countertop pushups whenever you’re working in the kitchen. You’ll be surprised how productive they’ll be! Face your countertop and put your hands on the edge, about a shoulder-width apart.  Step backwards and lift your heels up so that your back stays straight like a plank. Keeping your elbows in, lower your chest to the counter and then push back up. Do as many as you can.

Tone Up While Sitting Down with 6 Easy Chair Exercises

Read More

7. A Sturdy Chair

You’re doing biceps exercises with containers. Take on the triceps (the muscles on the other side of your arms) using a sturdy chair.  In a seated position, place your hands on the edge of the chair seat, shoulders-width apart. Slide your bottom off the chair, holding yourself up with your arms, which should be straight.  Keep your back close to the chair, slowly bend at your elbows and dip as low as you can. Return to starting position and do 10 to 15 reps.

8. A Really Heavy Book

A hardback Stephen King novel might not be enough. However. a big dictionary or encyclopedia added to your workout can add some resistance that can help you burn calories faster. Doing a sit up? Hold the book in both hands against your chest, then using your core (abdominal) muscles, raise your upper body up toward your knees (which should be bent at a 90-degree angle), until your forearms touch your thighs. Your hips and feet should remain on the floor. Hold for a few seconds before returning to your original position. Do as many as you can!

9. Plastic or Cloth Bags

You could even use an old backpack! Fill them with cans, books, water bottles—anything you have around that can add weight. With your makeshift hand weights, you can do everything from arm curls to deadlifts.

*Always check with your doctor before starting a new exercise routine to assess what is safe for you. Start with lighter weights and fewer repetitions and, as your workout gets easier, gradually add weight and reps so it stays challenging.

Pair your home workout with a healthy meal plan! Learn more about the Nutrisystem meal delivery service. >

5 Reasons This Is the Best Time to Start Nutrisystem

Read More

(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = “http://connect.facebook.net/en_US/sdk.js#xfbml=1&version=v2.6&appId=870509399703400”; fjs.parentNode.insertBefore(js, fjs); }(document, ‘script’, 'facebook-jssdk’)); // !function(f,b,e,v,n,t,s) { // if(f.fbq)return;n=f.fbq=function(){n.callMethod?n.callMethod.apply(n,arguments):n.queue.push(arguments)}; // if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0’;n.queue=[];t=b.createElement(e);t.async=!0;t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,document,'script’, 'https://connect.facebook.net/en_US/fbevents.js’); // fbq('init’, '163982723958594’); // fbq('track’, 'PageView’);

The post Home Workout: 9 Household Weights appeared first on Diet And Nutritions.

from https://www.dietandnutritions.com/home-workout-9-household-weights/

from
https://dietandnutritio.tumblr.com/post/615942966833479680

Adding Brightness Into Your Day – PaleOMG

Adding Brightness Into Your Day – PaleOMG:

When you’re spending most of your time indoors, it can be pretty easy to spend most of those days in pajamas. Then your day-pajamas become your night-pajamas and the cycle continues day after day. If you’ve never worked from home before, you may be experiencing that exact cycle and it can make you feel a little weird. When I first started working from home 6 or 7 years ago, I would find myself not brushing my teeth until 1pm and barely looking in the mirror, and I always felt off because of it. So instead, I began creating a daily routine – work out, put on full makeup, and then wear something that made me feel my best that day. Somedays it was pajamas and other days it was activewear, but many days included clothes that brought a little extra brightness into my day. And that’s what we all need right now – a little extra sunshine in our daily lives.

I’m telling you, dressing up at home makes you feel AWESOME. I did it today, I dressed up yesterday, and I’ll do it again tomorrow. All because I know I will feel like the best version of myself which will make me much more productive and happy throughout my day. A productive day means a happier you, which also means a brighter tomorrow!

And Walmart has everything you need to feel your best at home right now, all at incredible prices! I found this Utility Dress for $13 and these Slip-On Sandals for only $28! It’s been the perfect comfy dress to wear around the house, especially when we have 70 degree days and have our pocket doors open to our backyard. Those are my favorite days. Walmart makes it easy to find your favorite brands like Steve Madden, TOMS, BCBGeneration, Bardot, and more; all at incredibly prices. Plus they offer 2-day FREE shipping and returns on any order $35 or more. Walmart will help you feel your best at home, all at incredible prices, by bringing a little extra brightness into your day-to-day!

Check Out More of My Casual Walmart Favorites

Turn on your JavaScript to view content

Shop My Look

Turn on your JavaScript to view content

_______________

This post is brought to you by Walmart. It contains some affiliate links and I may be compensated for this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for all your support!

The post Adding Brightness Into Your Day – PaleOMG appeared first on Diet And Nutritions.

from https://www.dietandnutritions.com/adding-brightness-into-your-day-paleomg/

from
https://dietandnutritio.tumblr.com/post/615942966581821440