Braised balsamin chicken

Instructions:

  1. Season both sides of chicken breasts with garlic salt and pepper.
  2. Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
  3. Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

8 ways to organize your kitchen for weight loss

BLOG 134How you set up your kitchen—from décor to utensils to where you keep treats—can make a substantial difference when it comes to losing weight. You don’t need an entire kitchen overhaul to make a difference. Many revamps take just a minute. Here are 8 simple ways to start:

Make it easy to reach for healthy foods

We tend to eat more of what’s staring us in the face — and a chocolate’s box on your counter will just wear down your willpower until you give in and wolf down a handful. Make healthy snacks like nuts, pre-cut veggies and fruit easy to grab when you’re hungry.

Hide the junk food

If you must keep treats in the house, stash them where you don’t see them all the time. Chocolate candies can go in the freezer for example, and place other candies or unhealthy foods on hard-to-reach shelves.

Stock your spice rack

Spices and herbs are bursting with flavor. That’s why research shows getting creative in the kitchen and adding them to foods (cumin on your carrots, red pepper flakes on brussels sprouts) can help replace some fat in your cooking—without you even realizing it’s missing.

BUY BIGGER FLATWARE AND SMALLER PLATES

Sounds strange, but a study in the Journal of Consumer Research found that using a big fork may help you eat less, possibly because larger bites provide a visual cue that you’re making progress on your plate (and are getting full). Couple that with a smaller plate and you’ll find that your brain might trick you into feeling full faster on less.

Get rid of the TV

Watching TV and eating is a recipe for mindlessly inhaling allthechips…especially if you’re watching action shows. Time to remove the hypnotic box from the dining room.

Keep cookbooks visible

One of the secrets of healthy people is that they cook at home often. It’s the best way to control what goes into your food, and it allows you avoid those massive restaurant portions. To encourage the habit, don’t keep your cookbooks hidden in a pantry. Display them on your counter as a reminder to try a new recipe tonight. Not a fan of physical books? Try using apps and social media as a way of visually organizing your recipes (Pinterest, Instagram, Youtube).

Decorate with red

The crimson color is associated with danger—and acts like a mental stop sign for eating. One study found that people ate nearly 50% fewer chocolate chips when they were served on a red plate compared to a blue or white one. Stock up on red plates, but also consider adding flashes of red to your kitchen décor.

Stay organized

You have a pile of pots and pans that practically falls on you when you open the cupboard. Eliminate those you don’t need (particularly old, scratched non-stick pans) and keep the rest tidy. When healthy habits are made easier, we’re more likely to do them—and that includes keeping the tools we need for a nutritious meal organized.

 

Fix these habits, lose weight faster

BLOG 131You never miss a workout, so are you still wondering why you’re not seeing results? One of these eating habits may be to blame.

  1. Skipping breakfast: if you’re trying to save calories, skipping your morning meal won’t help as much as you think. Not only will you be more apt to overeat later in the day, but also, a healthy breakfast will give you the energy you need to tackle your day. In fact, many trainers and nutritionists recommend eating carbs as early in the day as possible in order to have time to burn them off during the day. So fuel up in the morning with a healthy breakfast of protein, fiber, and carbs, and then tackle your jam-packed day with ease.
  2. Not drinking enough water: be sure to sip water frequently throughout the day — not only will switching juice and soda for water save you calories, but also, making sure you’re not dehydrated will help you perform better during your workouts. Water is your weight-loss friend, so be sure to always have your bottle handy.
  3. Predinner snacking: snacking can be a powerful weight-loss tool if you do it right — but not if you grab a whole bag of chips after work. Keep the snacks healthy and low-calorie by taking those bagged processed foods out of your kitchen and replacing them with cut veggies or a bowl of fruit on your table. If you only have healthy snacks at the ready when you’re ravenous, you won’t need to eat a nutrient-empty, high-calorie snack.
  4. Eating a big dinner: skimping out on lunch in order to gorge at dinner? That may not be the best idea if you want to slim down. Studies have shown that those who eat their biggest meals earlier in the day lose the most weight. While you should be sure you’re eating an adequate amount of calories throughout the day, following a strategy of tapering meal size throughout the day can help you see results.
  5. Going for seconds: when you’re trying to lose weight, portions count. Be sure you’re eating enough to feel satisfied while still paying attention to those portion sizes. And once you’ve filled that plate, enjoy your meal slowly and mindfully so you don’t feel the need to go back for more.

 

Lemon-garlic shrimp and vegetables

Ingredients (4 servings) (225 calories)

  • 4 teaspoons extra-virgin olive oil, divided
  • 2 large red bell peppers, diced
  • 2 pounds asparagus, trimmed and cut into 1-inch lengths
  • 2 teaspoons freshly grated lemon zest
  • 1/2 teaspoon salt, divided
  • 5 cloves garlic, minced
  • 1 pound raw shrimp, (26-30 per pound), peeled and deveined
  • 1 cup reduced-sodium chicken broth
  • 1 teaspoon cornstarch
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh parsley

Instructions:

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
  2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Grilled chicken with fresh herbs

BLOG 123Ingredients (6 serves) (260 calories)

  • 3 whole chicken legs (thighs and legs attached), skinless
  • 3 bone-in chicken breasts, skinless
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon finely chopped fresh chives
  • 1 tablespoon finely chopped fresh oregano or marjoram
  • 1 tablespoon finely chopped fresh rosemary
  • 1 tablespoon finely chopped fresh thyme

Instructions:

  1. Prepare a grill for medium heat cooking. Put chicken into a large bowl, add oil, salt and pepper and toss to coat. Arrange chicken on grill grates and cook, turning occasionally, until deep golden brown and cooked through, 20 to 25 minutes.
  2. While still hot, toss chicken in a large bowl with lemon juice, mustard, chives, oregano, rosemary and thyme. Transfer to a platter and serve.

9 exercise cheats that blow your calorie burn

BLOG 106You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts. So why is the scale not budging? Chances are, poor exercise form or bad workout habits are costing you precious calories. Fitness experts reveal the most common ways people cheat at their workouts without even realizing it, and offer ways to kick those saboteurs to the curb.

1. Each exercise involves two phases: a concentric (contracting) move and an eccentric (stretch) phase. Building momentum by swinging your arms when doing a move like a bicep curl or a tricep push-down sacrifices results by not controlling the eccentric phase, and also increases your risk of injury. Practice a two-second count on the concentric move and four to five count on the eccentric.

2. Grasping the sidebars when walking on the treadmill or hanging on tight to the handles of the elliptical trainer cheats you out of the largest possible calorie burn. In addition, if you’re using your arms to make it easier on your legs, you’ll tire faster, because your arms can’t work as hard as your legs. Instead, use the rails only as a guide, keeping your fingertips lightly on them. If you find it impossible to maintain proper form without clutching the bars, try lowering the incline or slowing down your pace.

3. Holding a stretch for only a few seconds does little to increase your flexibility and may also result in injury. The right way to stretch: hold still (no bouncing!) for at least 20 to 30 seconds. Another common cheat comes during a hamstring stretch. If you round your back so you can reach farther down your extended leg, you’re preventing your hamstrings from actually getting stretched. It also puts unnecessary strain on your back.

4. Few things are more frustrating than dealing with a crowded gym, especially when other exercisers occupy the machines and equipment you’d planned on using. But waiting around wastes valuable time. Don’t wait for the equipment to be available—instead, fill time with exercises you can do without a machine, such as crunches, planks, or push-ups. Or you could jump rope or do a set of high-knees. Anything’s better than waiting around: spending five or more minutes between sets negatively impacts the overall quality and effectiveness of your workout.

5. Stretching between exercises rather than waiting until the end of your workout seems like a good way to save time. But doing so could sacrifice your ability to perform your remaining exercises. Stretching between exercises, especially static stretching, may decrease the amount of weight you can lift. Leave stretches to the end as part of your cool down.

6. Simply showing up isn’t enough if you don’t put any real effort behind your moves. You can easily cheat your workout even during an intense cycling class. The same applies to other classes where you substitute an easy activity such as jogging in place instead of doing burpees because the latter is more difficult. Repeating a positive mantra to yourself may help you push through when you’d rather quit.  recent study published in Medicine & Science in Sports & Exercise found that cyclists who recited positive self-talk pedaled two minutes longer than those who did not. Tell yourself, ‘I am strong’ or ‘I can do this’ to get through tough spots.

7. Skipping out on the warm-up or cool-down means you’re missing a couple of crucial components of the class experience. The warm-up phase allows for your body temperature and heart rate to gradually increase, which helps reduce the risk of developing injuries while also preparing you for the main conditioning phase of the class. Meanwhile, abruptly stopping after an intense workout can produce pooling of blood in the lower extremities, which can sometimes lead to dizziness and even fainting, she says. Show up on time and stick it through to the end.

8. If you’re reading this article while you’re on the treadmill, you’re not working hard enough. If you can read, text, or otherwise give your attention to some other non-workout related issue, you’re cheating yourself. Put down the magazine and smartphone and focus on the task at hand. An exception: music. Listening to tunes while working out can reduce your perception of effort and increase endurance by 15%, according to several studies. So switch your book for a reproduction list for a more enjoyable, longer workout.

9. Most gyms have televisions so members can catch up on the news or watch movies while doing cardio, and some even feature them in weightlifting areas. But spending half your workout flipping through the channels distracts you from the reason you came to the gym in the first place, says Holland. Pick a channel and leave it there so you can spend the rest of your workout focusing on your fitness.

 

Fat burning exercises that promote weight loss

BLOG 118A lot people are in constant battle with trying to lose those extra pounds. Among the many strategies of losing weight, following a practical diet is probably one of the most effective ones. A diet that requires the healthiest food is a big contributor when people aim to lose weight. The right amount of nutrients are supplied, which helps in burning fat, and it also provides adequate energy for a productive workout.

Aside from diet, working out is another formula for losing weight. Doing regular work outs helps in targeting specific areas such as arms, belly, and hips, where fat deposits are usually found.

In planning your daily work out, here are a few examples of fat burning exercises that you can do to help you lose extra pounds:

1. Intense cardio

This type of exercise is very effective when you want to lose weight or you want to mantain your weight. Some of the exercises you can do are walking, running, jogging, and cycling. For more burning fat action, you can do these exercises on extremes by going longer, adding more speed, and choosing more challenging terrains when performing them, etc.

2. Strength training

This will help in burning fat and turning it into muscles. This training will be more effective when you have the right guidance. You can’t simply train on wimpy weights. You’ll need to upgrade gradually and do repetitions. For women doing this training there´s no need to worry about developing too much muscles as women’s bodies have biological limit.

3. Circuit training

A balanced mixture of cardio exercises and strength training. It’s a challenging training but effectively works in losing weight and muscle development.

4. Jump rope

One of the easiest exercises to do when you want to get rid of those fats. When you’re jumping rope, your whole body is at work, burning down fat in just a small amount of time.

5. Crunches

Crunches can be performed in several ways. You can do the traditional where you usually perform it on the floor, or a different way; but whatever technique you want to use, they would surely target the fat found in your mid-section.

6. Interval training

An effective training in burning fat, which involves an alternate workout of intense and light activities.

 

A 6-minute high-intensity workout you can do anywhere

BLOG 102High-intensity workouts help you get your heart rate up and can burn more fat in less time, they’re also more fun!! Here are some moves you can do anywhere and with no equipment (all you need is a timer). Perform each exercise for 20 to 30 seconds, followed by a recovery period of 10 to 15 seconds or with an active recovery period (marching/jogging in place):

One round takes four-to-six minutes to complete and you can repeat the routine several times. Warm-up for a few minutes by jogging in place and stretch as needed. Make sure you’re hydrated before, during and after your session and always listen to your body.

1. In-N-Outs

Stand with feet together, knees soft, abs pulled in tight and hands tucked in front of chest. “Jack” legs open and closed, landing lightly on feet.

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2. Alternating lunges

Stand with feet a few inches apart, chest lifted and hands on hip. Step forward with right leg into a lunge, keeping front knee over front ankle as left knee lowers toward the ground. Step back and switch legs. Continue alternating.

Bonus: Split Jumps: Begin with feet hip width apart, arms at your sides or hands on hips. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip. Jump and at the same time reverse legs. Repeat.

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3. 180 Hop-Squat

Stand with legs a little wider than hip width apart, knees soft and lower into a squat. Hop up and around 180 degrees and land in a soft squat. Hop back around into starting squat position, changing up direction from time to time.

180-Degree-Squat1

4. Push-Ups

Get into plank position, hands on the ground directly under your shoulders, legs about hip-width apart. Bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can). Return to start position.

Modified: Perform as above but on knees.

Push-Ups

5. Skaters

Stand with weight on left leg, right foot slightly off the ground. Leap to the right as high as you can. Land on softly on right foot. Repeat to the left “skating” side to side.

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6. Bicycle Abs

Lie on your back, hands behind your head and “bicycle” left elbow towards right knee. Bicycle right elbow towards left knee. Repeat cycle and try extending legs close to the ground as you twist torso.

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7. Leg Drops

Lie on back with flat palms under your butt for stability, legs together in the air. Lower and lift legs with control. Bend knees slightly if needed.

Double-Leg-Drops_Exercise1

8. Squats

Stand with feet a little wider than shoulder width, chest lifted. arms extended or at sides. Squat back keeping knees over toes. Keep abs and butt engaged as you lower and lift and don’t “snap” knees out as you rise back up.

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Want killer abs?

Repeat these three simple moves 3-4 times every night before bed! The beauty of this is you can do it on your bed, no problem! In a couple weeks your core will be noticeably stronger!

Do 20 reps of each move, and do the routine as many times as you can. Increase gradually the routine with time.

EJERCICIO 44

¿Quieres un abdomen increíble?

Repite estos 3 simples movimientos 3-4 veces antes de ir a la cama. Lo maravilloso de esto es que puedes hacerlo desde tu cama, ¡¡no hay problema!! En un par de semanas tu núcleo estará notablemente más fuerte.

Haz 20 repeticiones de cada uno, y haz la rutina cuantas veces puedas. Aumenta gradualmente la rutina conforme pase el tiempo.

EJERCICIO 44