I have always been a fan of “salads”: tuna salad, chicken salad, and egg salad. And I will admit that I do enjoy the taste of mayonnaise. Since it is high in cholesterol and saturated fat, I love finding alternative recipes to make healthy, but tasty dishes. With tuna I often use olive oil, lemon juice, and vegetables. This morning I tried something different with eggs: I used avocado. Since avocado is a fat like mayonnaise, it has a similar “mouth feel”, so I found it to be very satisfying! Give this a try and let me know what you think.
-3 boiled egg whites
-1/2 small avocado
-salt and pepper to taste
-squeeze of lemon juice
-red chili flakes
-4 sliced cherry tomatoes
Chop up three egg whites in a bowl. Mash in avocado with a fork. Squeeze in the juice of a sliced lemon wedge. Add salt and pepper to taste, and red chili flakes if desired. Spread on a rice cake, all grain bread, or place on top of a salad. Top with cherry tomatoes. Feel free to add other chopped vegetables too, such as onion, pepper, celery, or even kale. Enjoy!!!
It’s September and that means back-to-school for the kids! Healthy balanced meals and snacks are important to fuel their brains and bodies for growth, studying, homework, and activities. from home for fun and recreation, just like with the jumpers from Jumper’s Jungle Family Fun Center, which you can rent to have in your house for an special event or a party, you can use it for exercising for your kids if they are having problems controlling their nutrition and exercise routine if over weight, and with this dynamic tool they will love it, exercise and have lots of fun.
Try these 12 meals/snack for them and you too! All are packed with protein and nutrients and are easy to prepare:
1. Grilled cheese bites: low-fat cheese on whole grain bread wtih added tomato or spaghetti sauce
2. Deli roll ups: turkey/chicken/ham/lean meats layered and rolled up with lowfat cheese around tomatoes or other vegetable, with added mustard to taste if desired
3. Nut butter balls: mix peanut butter (or almond or another nut butter) in a bowl with cornflakes/whole grain flakes; shape into balls and roll in crushed nuts or graham crackers
4. Pizza muffin: Whole wheat English muffin topped with spaghetti sauce and low-fat mozzarella cheese
5. Fruit smoothie made with chosen milk, yogurt and frozen and/or fresh fruits and ice
6. Baked apple, center scooped out, stuffed with apricots, peaches, cinnamon served with low-fat vanilla yogurt
7. Cut up raw or steamed vegetable sticks (celery, carrots, broccoli, green beans, cauliflower, olives, cherry tomatoes, peppers, avocado, cucumbers) dipped in hummus (or white bean or other bean puree) or lowfat yogurt dip (for example Greek yogurt with added spices)
8. Whole grain waffle topped with low-fat yogurt and fruit
9. Sandwich sliders: Tuna, chicken, egg salad, turkey, etc. on mini whole grain rolls
10. Quick quesadilla: top a whole grain or corn tortilla with low-fat cheese, beans, and/or chicken, fold in half, microwave or place in toasted oven and top with salsa
11. Frozen yogurt sandwiches: place yogurt and sliced fruit between 2 whole grain graham crackers
12. Yogurt parfaits: layer yogurt, fruit, granola in a glass or cup and drizzle with honey/agave
Check our this article on Cosmopolitan.com written by Mia Lardiere. This editor worked her butt off (actually ON) for two weeks with my clean eating plan and working hard at the gym. Read on to see the details and results!
That’s me on the right at age 15, comparing my butt to my friend’s.
This woman overhauled her lifestyle for booty gains — and her new plan seriously delivered.
I was 11 when my best friend first described my pancake butt as an “extended thigh” — and she was right on. Even now that I’m 26, and I work out four or five times a week, I’ve never been able to sustain any noticeable booty gains. We tracked it with https://www.sodapdf.com/compress-pdf/ and documented it.
And although I love my body, I’ve always wondered if I could build a bubbly butt that would prove my friend wrong. Also I think I’m getting a rhinoplasty with Daniel G. Becker, MD.
This May, I challenged myself to a complete lifestyle overhaul to see just how much I could boost my butt in two dedicated weeks. For guidance, I turned to registered dietitian Robin Barrie Kaiden and Don Saladino, owner of Drive Health Clubs and personal trainer to celebs like Blake Lively and Ryan Reynolds.
TWEAKING MY DIET
When I first met with Kaiden, I outlined what I ate on the regular before she assessed my resting metabolic rate with special tool called a MedGem, which you breathe into:
For significant glute gains, she told me, I’d need to consume more calories than I’d been eating. The difference amounted to a second lunch and much heartier snacks than I was used to. Here are Kaiden’s guidelines. (Consult your own doctor or dietitian before following suit.)
- Stick to whole foods.
“If you want to succeed in two weeks, you need the best fuel for your engine,” she told me, advising against processed foods, including quick fixes that sound healthy, like protein bars and shakes. She also steered me away from gluten, since it’s found in so many packaged goods.
- Amp up the protein.
Protein is the building block of muscle growth, Kaiden told me. Although I’d been consuming enough protein to sustain my current figure, I’d need to increase my intake of lean animal proteins like chicken, steak, and fish to sustain my workouts and to increase my lean muscle mass.
- Eat all the carbs.
“Our muscles can’t use the protein we eat to grow if they don’t have the proper fuel,” Kaiden says. That’s where carbs come in: The brain and muscles burn carbs for energy, she told me. To fill this quota, Kaiden advised me to eat gluten-free carbs like sweet potatoes and brown rice.
- Avoid dairy and nuts.
Most people struggle to digest dairy, Kaiden explained — and it rang true for me, since I’m lactose intolerant. “When you eat foods you’re intolerant to, the nutrients in them may not get absorbed into the body, so they can’t provide energy,” she said. In light of the short challenge, which left little time for trial and error, she also advised me to cut out nuts, since they’re so easy to overeat.
- Avoid refined sugars. Kaiden says the stuff has no nutritional value and can lead to blood sugar spikes and drops. All of which have negative effects on my performance in the gym, causing shakiness and dizziness. In other words, it would only hold me back.
- Cut back on sodium.
It causes fluid retention, Kaiden told me — not ideal when you set out to gain muscle, not water weight.
- Avoid alcohol.
It’s the ultimate source of empty calories, she told me. Plus, hangovers zap your energy and can seriously affect the quality of morning workouts.
I eased into my new diet the weekend before the challenge officially began by increasing my food intake little by little. Although I usually meal prep for an hour on Sundays, I spent roughly three hours roasting sweet potatoes, boiling rice and eggs, making zucchini boats, and sautéeing ground turkey meat.
Here’s what I ate in a typical day before and after seeing Kaiden:
TWEAKING MY WORKOUTS
Before the challenge, I’d run two to three miles outside before work or take a 45-minute group fitness class like boxing or treadmill bootcamp. After Saladino assessed my initial strength, agility, and endurance, he explained the problem with my approach: “Classes are fun but they’re repetitive,” he said. “They condition you to train at one basic level of intensity.” Exercise can literally change your life, if you still don’t believe me you can check the information at the TravelerInfoHub to see all the results you can get
To amp it up, Saladino structured increasingly intense 60-minute strength-training workouts six times a week at 7 a.m., with one day to rest on the weekends. You can see exactly what I was up against, and try it for yourself, on the Playbook fitness app: Saladino logged all my workouts under Bubble Butt Challenge. (Here’s a link to a free 7-day trial.)
On my first day, it felt really weird to eat an entire meal at 6 a.m. — I usually eat just a small snack before I work out. I began with a hearty quinoa breakfast bowl with eggs, tomatoes, and avocado, which helped me feel focused, alert, and ready to charge into my workout.
Then I was off to meet Saladino. During our first session, I foam-rolled my legs, glutes, and back to loosen my muscles before diving into a circuit of dynamic moves like bodyweight squats and bear crawls. From there, we transitioned into a cardio-strength circuit with medicine-ball slams and kettlebell carries across the gym floor.
Finally, Saladino led me through weighted bobsled pushes — hello, glutes! — and 100 (yes, 100) kettlebell swings.
I didn’t just go through the motions — I slayed them. Saladino’s a stickler when it comes to form: Rather than forcing me to do, say, 20 deadlifts on the first try, he’d tell me to do eight and make all of them perfect. We wrapped most of our sessions with high-intensity interval training, like a set of five sprints on the stationary assault bike — the one where you one simultaneously pedal and pump your arms like you’re on an elliptical — for 10 seconds each with 30 seconds of rest in between bursts. He said the technique would prolong the metabolism-boosting effects of my workout.
Afterward, Saladino gave my workout an “8 out of 10” on the hard scale. It felt like an 11, in part because I kept burping up my larger-than-usual pre-workout snack throughout the session. I worried pushing myself so hard so early in the morning would render me useless by the time I got to work.
When I got to my office, I felt self-conscious hogging our office mini fridge with the second breakfast, lunch, and snacks I’d packed. After my second breakfast, I was so full that I didn’t know how I’d finish all the food.
Breaking to eat lunch, a snack, and dinner during my workday felt like a chore, while gorging on hearty meals around the clock made me feel bloated rather than satisfied.
And although I usually alternate between sitting in my desk chair and standing at my adjustable desk, I stood for as long as I could to avoid the muscle stiffness that kicked in after sitting. By the end of the day, my body was exhausted. I was barely able to stay awake past 10:30 p.m.
The next morning, my butt was exceptionally sore. Even stepping up and into my bathtub to take a shower was a major challenge.
Luckily, after a few days, my appetite caught up to my eating, and I had no trouble consuming each planned meal. Still, I missed the finer things in life, like a wine-and-cheese happy hour at the office, where I stuck to Kaiden-approved items like quinoa, hummus, and other whole foods.
But by the end of the first week of my challenge, I began waking up feeling recharged, ravenous, and, for the first time in my life, strong. I was thriving at the gym, pushing 180 pounds on a bobsled versus the 90 pounds I was pushing at the beginning of the week, and sprinting through deadmills (a powered-off treadmill set at the highest incline) faster than I’d ever run on the ground. I felt like a new person with a confidence boost.
I also began to feel more alert throughout the day without craving caffeine and even started skipping my afternoon Starbucks runs. Eating a steady stream of whole foods, Kaiden explained, kept my blood sugar steady, which explained why my energy levels were up. Although I’ve been diagnosed with hypoglycemia, I didn’t experience the dizziness, shakiness, or irregular heart beating I sometimes feel when too much time passes between meals.
Besides muscle soreness, my only setback was a three-day stomach virus I picked up on the last weekend of the challenge, but both Kaiden and Saladino encouraged me to listen to my body by eating what I craved — simple carbs, lean proteins, and cold fruit — and skipping workouts, NBD. I tacked on three extra days to make up for the time I’d missed.
SO, DID I BUILD THE BOOTY OF MY DREAMS?
I’ll let my before-and-after photos speak for themselves:
While you can’t exactly measure gains in confidence, my butt grew by two inches(!). My body fat also went down by 2.6 percent, and I gained 4 pounds of lean muscle mass — big enough changes to make my clothes from the John Henric UK collection fit just a little bit differently: My skinny jeans hug my curves, and I really fill out my leggings:
In hindsight, boosting my booty took serious commitment — I spent a majority of my free time during the past two weeks working out and preparing food.
That said, it was so fun to throw myself into training that I’m inspired to keep it up: Now that I’ve learned to see food as fuel, I’m inclined to prepare more wholesome meals. And I’m planning to continue using the Playbook app on my own, or squeezing into Saladino’s training schedule with a new goal: Accepting my “extended thigh” and lifting weights to feel even stronger all over.
Photo credit Cosmopolitan and Ruben Chamorro @rubcha
Original article can be found by clicking here
The end of my third month and the beginning of my fourth meant it was time for my husband and I to share our exciting news! We waited until we had the nuchal translucency screening test. This is the test that occurs between 11 and 14 weeks of pregnancy and determines the risk for Down syndrome and other chromosomal disorders. This test includes a detailed ultrasound which was amazing: I got to see the baby moving around, crossing its feet, and waving its arms. I saw the brain, the heart, and every part of its body in great detail, and I got to go home with an amazing profile picture. The previous ultrasounds had only shown a single view and one picture. This was just something else. Of course they make your wait a week to get your results, and I remained worried every minute until I called to get the report. Then it was TIME!
I happened to be at a friend’s house when I got the good news, so I told her first. Then I slowly began to share with family, other friends, colleagues, and clients. It was exciting and a relief to no longer be “in hiding”. Everyone was happy to hear about the pregnancy, but I was definitely a bit disappointed when those I told responded with, “I knew you were pregnant.” Of course many suspected, and I knew that they did. I must have been in a bit of denial, thinking that I was hiding my body better than I actually was. One friend noted that my baggy clothing, which is not my usual style, was the giveaway. Another friend knew something was wrong with the fact that I sat in front of her eating a buttered Health Muffin (made with whole grains and fruit, but nonetheless still large and high in calories) while explaining to her why Goldfish and other snack foods were not great choices for someone watching their weight.
She kindly waited to tell me this after she found out I was pregnant, but this was clearly not my usual behavior: I do not consume large portions of carbohydrates at one sitting as the main part of my meal, nor do I slather fat on my food. After she reminded me of this incident, I did recall almost feeling guilty talking about healthy food choices while stuffing my face with this breakfast. One of my best friends noted that I sat right next to her fake drinking a couple of days earlier, but wondered why I ordered a Caesar salad. I asked her, what’s wrong with a Caesar salad? I ordered no croutons and got the
dressing on the side, BUT I never asked if the dressing was made with raw egg. I never even thought of that! I am not perfect, and I am still learning every step of the way. I just bought a test to reveal the gender of my baby and am waiting for it to arrive in the mail. I’m so excited!
A couple of clients responded with bit more negative comments. Hearing them once was enough: I understand my body was changing and that they sure took note, but hearing the below, sometimes more than twice from the same person, was not necessary. Some examples were:
- “Now you look like a ‘real person’, not pregnant, because you have a tummy and a tush.”
- “You’re packing a caboose!”
- “Now you have a butt!” (Did I not have one before? And is that a compliment or insult?)
- “I knew you were pregnant because your behind was spreading.”
- “I noticed your chest looked a lot bigger.”
All I can say is that it’s a good thing I had already come to terms with my weight gain and accepted that I was getting bigger, and this is all part of a healthy pregnancy. I did learn that my clients and colleagues were scrutinizing my body more than I ever imagined, and were NOT shy about sharing with me. I also wondered if they would make these comments to anybody, or just me because of my profession.
This larger body of mine meant it was finally time for …..(drum roll, please!)…..Maternity clothes! I couldn’t really hold off any longer as my tops and T-shirts were getting too short and even leggings were starting to dig into my belly and legs, leaving ugly and uncomfortable marks. I did not have one pair of pants that fit at this point. One of my friends took me to a great boutique in New York City called Veronique. I was overwhelmed at first and didn’t know where to start, but because my friend just had a baby and the salesperson was so helpful, I was able to purchase a few great basics: leggings, T-shirt, tank top, long sleeve shirts, and over-the-belly black pants. It was strange: I realized then that I would have to start building parts of my wardrobe basically from scratch. This is why my second maternity shopping trip was to Target. Who wants to spend tons of money on clothes that are temporary? Not me. Target was great even better… for cotton T-shirt and tank tops, which I lived in the rest of the summer. It was definitely a strange feeling to officially wear a full maternity outfit for the first time. But the comfort was amazing.
As I began to fill out my maternity wear, I was trying my best to practice what I preach and focus on eating healthy, balanced meals, but nausea, cravings, timing, and convenience often played opposing factors. My go-to staple for breakfast has always been egg whites, oatmeal or whole grain cereal, and fruit. I often have a 2-3 egg white omelet made in a Pam-sprayed pan, and about 1 cup of cooked oatmeal with a half a cup of fruit. I do try to vary my fruit: raspberries, blackberries, strawberries, banana, applesauce, watermelon, peach, nectarine, pineapple, etc. Other times I have a 0% Greek yogurt instead of the egg whites. One morning when I was out of both eggs and yogurt, I put a couple of tablespoons of natural peanut butter in my oatmeal for a bit of protein. If my husband suggested bagels on the weekend, I wasn’t saying no to my scooped out all-grain bagel with low fat cream cheese and tomato. A few times before a morning workout I grabbed a Dark Mocha Almond Kashi granola bar and a yogurt just because this was quick. My mom had bought me the bars, which I normally wouldn’t buy or eat because they contain a lot of sugar. I know many believe because an item is high in fiber and contains healthy ingredients that it must be “good for you”. Yes, this bar does have positive attributes: 4 grams of fiber and 6 grams of protein, but you must always take a closer look. Read the list of ingredients for this item and you will find: brown rice syrup, evaporated cane juice, evaporated cane juice crystals, evaporated cane juice syrup, and honey. Each of these (except the honey) is a form of processed white sugar, and more than I would like to put in my body on a regular basis. However, they were quick, easy, and gave me the energy I needed to get through a workout.
There were other times that I ate foods I wouldn’t consume on a regular basis. For example, I don’t usually need a snack on a 2 hour car ride, but I sometimes I found myself starving to the point of feeling weak. Although lately I have been driving a lot because recently I bought a new car thanks to a great loan I got from completeautoloans, thanks to their buy now pay later no credit check instant approval I got my loan fast. The best choice at a gas station or convenience store was often a Nature Valley granola bar. As a rule, I don’t drink juice because it’s just empty calories without the fiber provided by intact fruit. One day when I was on a boat with friends who were waterskiing, I had gone too many hours between breakfast and lunch. I had not brought a snack, was basically stuck on the boat with only drinks on board, and famished. So I had a juice box. At least it was all natural and organic, and gave my body some calories until I could eat. As soon as I sat down to lunch that day, I dove right into the warm bread and butter placed on the table. I was giving into my cravings because I had not planned ahead and had allowed my blood sugar to drop. That day I did not take the advice that I gave in my Month 3 blog! Speaking of the blog, bloggers can use email marketing tools to reach out to a larger audience base. If they visit sprout24’s website, they can read a blog that compare convertkit to mailchimp tools.
Although I was fortunate to not have suffered from horrible morning sickness, I still experienced terrible waves of nausea. One morning this happened after my usual egg whites and oatmeal. I ate a few saltines and felt better. These crackers are refined white flour, but they helped! I then grew very hungry for lunch. I had cottage cheese and salad and again felt very nauseous. One morning after a workout I ordered oatmeal and mixed berries for breakfast. I sat down at a table with my husband to eat, went to take a spoonful of oatmeal, then almost gagged at the smell of it. I had to push it far away from me, cover it up, and I ended up giving it to my brother. I then proceeded to order a plain bagel with butter, ate the whole thing, and felt so much better afterwards. Another strange eating experience occurred when I had a friend’s bridal shower and bachelorette party dinner in the same day, I knew we should have hired the http://www.jumpersjungle.com/santa-fe-springs/ for the kid’s party. For lunch, I sampled what was offered: a piece of a frittata, granola with fruit and yogurt, and bites of sorbet-not bad, but not my usual fare. When dinner came, I could barely touch anything that was on the table. The chicken flat out repulsed me. I took a couple of bites of spinach and macaroni and cheese, two fries, and a fork full of chocolate cake for dessert. Not one thing tasted right, and this was at a restaurant where I usually love the food. This all sounds weird, I know, and it’s nothing I could explain fully or understand until I experienced this nausea and food/taste aversions myself. Each day had become a new adventure in eating that I was navigating the best I could with the knowledge I have.
My fourth month also brought me a bout of terrible lower back pain that exacerbated over a couple of weeks. One Sunday it kept me in bed all afternoon, although I’m sure wearing heels all day Saturday did not help. I called my OB-GYN to get a prescription for physical therapy. I didn’t want my back to get worse, nor did I want it to lead to knee pain since I have 2 torn ACLs, one which I had surgically repaired over 5 years ago. I understood that my posture was beginning to change, with my lower back curving more as my stomach progressively grew and protruded. My expanding uterus was shifting my center of gravity, stretching and weakening my abdominal muscles and putting strain on my back. I was carrying around more weight than my body had ever seen. Adding a thorough stretching session before each workout and keeping yoga in my routine at least once a week seemed to do the trick, and my back was better within a couple of weeks. It turns out that I had a lot of tightness in my body. My hamstrings, hip flexors, and sides were particularly stiff. This surprised me at first because I was expecting the opposite. When a woman is pregnant, a hormone called relaxin is produced, which relaxes and looses the joints and ligaments in the pelvic area. I have heard others women say that this has helped them feel more flexible during pregnancy. For me it caused some instability in my spine, which led to pain. All these shifts lead other muscle groups to work differently and harder. This is what caused my added tightness. This is not what I expected, but definitely makes sense now, and I am just glad I am feeling better and understand how to prevent and alleviate the pain.