lizhwangbo lizhwangbo

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Elizabeth 🇰🇷🇨🇦  🍃Health l Balance 🍣Nutrition l Recipes 🏋🏻‍♀️Fitness l Workouts 🦄Beauty l Cosmetics 💌Contactlizhwangbo@gmail.com Sign up for the NEXT Challenge ⤵️

Highlight of the trip was when a really nice gentle man pulled up while I was waiting for my uber and told me how much he loves my posts! Made my whole day 🧡 The fact that I can bring value to someone’s life, no matter how small or big,
has got to be one of the best feelings in the world.

Finally hitting the pool today!! 🤩 Feeling ten times better after working out and sweating out the sickness! The weather in LA is so beautiful 🌞 Sorry if you follow me for only for calorie counting but if you’ve been following me for a long time you know that Ive been documenting my life on this long before nutrition posts! I am who I am 🤪 Last question...what the hell is the difference between Kiki or keke? 😂 -
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👙Bathing suit bottom @sunbaeswim (The top did not fit me 😭)
🌴My beautiful tan by @sunlesstouchtan (I rubbed too much sunscreen on my tummy and ruined it 😶)
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#Inmyfeelings #Keke #Kiki #Whatisthedifference #Kikisoundasian #LA #Toronto #Love

Would you rather...Advil, Tyrenol or Tea? I want to take their honey home 🍯 soooo yummy! 😍

CASHEWS RULE EVERYTHING AROUND ME. 💸 TAG A NUT LOVER! 💛🥜👀
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Often we hear that consuming nuts are healthy for us. But are nuts all the same? Are they good for anything else besides the healthy fats? Here is a short summary of the nutritional benefits of each nut(s) and their most notable vitamins & minerals! 🐿
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CASHEWS [BONE HEALTH] 💪🏻
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🔸MAGNESIUM: is vital for healthy bones. Magnesium helps regulate nerve and muscle tone. 🔸ZINC: it helps in maintaining a sense of smell, keeping a healthy immune system, & building proteins. 🔸PHOSPHOROUS: helps build strong bones and teeth as well as manage how our body stores and uses energy and helps to repair tissues. -
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ALMONDS [SKIN HEALTH] 👶🏻
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🔸VITAMIN E: is an antioxidant that helps to maintain cell membranes and protect the health of the skin.
🔸RIBOFLAVIN: a.k.a VITAMIN B2 acts as an important antioxidant within the body. It is responsible for maintaining healthy blood cells, helping to boost energy levels. 🔸BIOTIN: a.k.a Vitamin B7 is helps aid in healthy metabolic, nerve, digestive and cardiovascular functions. In essence the biotin keeps us young and attractive! 💅🏻
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PISTACHIOS [HEART HEALTH] ❤️
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🔸VITAMIN B6: is present in high concentration in pistachios, which is very beneficial to our nervous system. It helps in building many amino acids which help in proper transmission of nerve impulses.
🔸POTASSIUM: is an electrolyte that plays a key role in keeping the heart beating at a normal rhythm. It is know to prevent relief from stroke, blood pressure and heart disorders. 🔸LUTEIN: As the only nut to contain any significant amounts of lutein, pistachios are the eye- friendliest of all nuts! -
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BRAZIL NUTS [THYROID CONTROL] 📈
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🔹SELENIUM: Brazil nuts are the densest food source of bioavailable selenium. It is an antioxidant that assists thyroid function by converting the inactive T4 into the active T3 form which = healthy thyroid function = healthy metabolism. 🔹ELLAGIC ACID: acts as anti-inflammatory properties in the body and is neuroprotective. 🔹THIAMINE: enables the body to use carbs as energy. It is essential for glucose metabolism.
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What's your favourite nut to snack on?

LOW CARB VS HIGH CARB 🍗🍖🥔🥒
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Here’s what I consume for low carb and high carb meals. Currently battling some awful cold, so even though I’m not the most active I’ve been doing high carb to speed up my recovery. 🤧 My suggestion is to always consume high carbs on your most active days vs. rest days! 😋 -
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🔸LOW CARB: -
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When I‘m taking a rest day I like to keep my carbs lower. This doesn’t mean don’t consume any carbs at all but just keep low-moderate. 🥗 On low carb days-I like to keep my fat intake relatively high. This will keep me full longer and compensate for the carbs that are missing. 🥥🥑
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🔸HIGH CARB:
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On my training days I like to consume high carbs meals. I absolutely love White basmati or jasmine rice with my protein and some grilled veggies. 🌱 Consuming diner with protein and carbs is important as it helps you to break down the foods better! Perfect for most active days. 💪🏻
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LMK what your favourite low & high carb meals are! 🙋🏻‍♀️😍
#Highcarb #Lowcarb #Health #Fitness #Nutrition #Training #Food #Mealprep #IF #운동 #다이어트

WHICH SUSHI ROLL IS YOUR FAVOURITE? 🧐🍣
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Happy Tuesday loves! 💛 Since my last post on sushi, I’ve gotten a lot of request to do a post on healthy sushi swaps. 🙆🏻‍♀️💦 Even though sushi gets a healthy rep, some rolls come packed with mayo & deep fried protein which offers little nutritional benefits. Check it out ⤵️: -
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🔸SALMON AVOCADO ROLL (6-8PCS) -
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(304 CAL, PROTEIN: 13g, CARBS: 42g, FAT: 8.5g, FIBER: 6g) This roll is a classic! It contains nori(seaweed), rice, salmon, avocado. Yes, it’s a little high in calories BUT nearly all of them come from the healthy fats found in both the salmon & avocado. If you’re extra lo, you can also request to have it wrapped in cucumber with no rice. (Depending in the restaurant) -
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🔸EEL AVOCADO ROLL (6-8 PCS)
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(372 CAL, PROTEIN: 20g, CARBS: 31g, FAT: 17g, FIBER: 6g) This roll consists of nori, rice, avocado, and bbq/marinated eel. Eel brings a solid helping of omega-3s to the sushi bar, but unfortunately, it’s almost always covered in a gloppy sugary brown sauce which taste sooo good I know! 😩 But also adds a heaping scoop of calories. (Sometimes it tastes like thick bbq sauce.) If you opt for this roll, make it your only one of the night.
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🔸SHRIMP TEMPURA ROLL (6-8PCS)
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(508 CAL, , PROTEIN: 20g, CARBS: 64g, FAT: 21g, FIBER: 4.5g) The beloved tempura roll consists of nori, rice, shrimp, tempura batter, & a whole lotta oil for deep frying. Because of the thick batter & a hot oil bath combo it ranks as one of the highest calorie items. If you want to stay on track while being able to enjoy a satisfying roll, I’d order the one below ⤵️⤵️.
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🔸RAINBOW ROLL (6-8PCS)
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(476 CAL , PROTEIN: 33g, CARBS: 50g, FAT: 16g, FIBER: 6g) This is one of my favourite rolls if I’m craving something nutritious and filling! It contains nori, rice, avocado, surimi and a variety of raw fish arranged on top. Sure-this roll is higher in calories than most, but it’s loaded with substantial portions of raw fish, no deep frying & no sauce. -
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🔺As you can see, sushi can both be healthy & not depending how you navigate through the menu. If you’re in the mood for something lighter than a roll, another great go-to is Sashimi with Wakame or Edmame!

BREAKFAST VS BREAKFAST 😍 WHICH SIDE ARE YOU?? 😳
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Happy Monday you guys! 🤩 Have you had your breakfast yet? Would you say you the left or the right? Here’s a great example by my girl @meowmeix on the difference between two 💛
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Even if you’re not an eggs' fan, there are so many high protein, lower sugar ways to start your day. A quality protein shake with some healthy fats & greens, greek yogurt with fruit or even a clean protein bar.
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When it comes to fruit, eating fruit is a much better low calorie and high fiber option. While you could easily drink 11.5 oz of orange juice, you most likely would not eat 3.5 oranges in one sitting (the equivalent in calorie amount).
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BREAKDOWN:
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🔸LEFT:
2 cups cereal
1 cup milk
11.5 oz orange juice
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🔸RIGHT:
2 medium boiled eggs
1/2 avocado
1 raw bell pepper
1 small orange
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#cleaneating #healthyfood #paleo #glutenfree #fitfood #breakfast #brunch #paleodiet #healthyeating #whole30 #eggs #primal #morning #cleaneats #nutrition #lowcarb #avocado #lchf #yum #healthychoices #foodpic #jerf #paleolifestyle #organic

SHOULDER HAMSTRING & BACK 💪🏻😵 TAG A FRIEND WHO YOU WANNA TRY THIS WITH 💦-
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Happy Sunday y’all! 💛 Weather is getting hot as hell in Toronto which means is time@to put a bikini on but also enjoy a margarita or two! 😳🍸 Here’s what I like to do when I want to train little bit of every body part after a weekend of fun! ⤵️
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1️⃣ OVERHEAD SHOULDER PRESS DEADLIFT:
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Pick up a barbell, stand shoulder width apart. Start at chest level then raise it over your head. Make sure to contract your shoulder blades, look straight ahead and explode upward from the bottom of the movement. Using a quick movement, snap the weight up to chest level and then, using your shoulders, triceps and trapezius, push the weight toward the ceiling in a straight line. Then, under control, lower the weight back down to its original position on the floor.
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2️⃣ WIDE GRIP & NARROW GRIP LAT PULL DOWNS:
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I’m sure you’ve seen this machine at gyms before! this is great for targeting your back. I like to superset wide grip lat pull down to target my lats with narrow reverse grip to target my erectors. I do about 4 sets of 15 reps of every exercise before moving on to the next. Lately I’ve been enjoying a lot of full body workouts. That way I feel like every part gets loved 😂💛👍🏻
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🎥 @vinnierehab
🌞 @sunlesstouchtan
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#Workout #Fitness #Nutrition #Sunday #Sweat #Cardib #Train #Health #Mealprep #Strong #운동 #다이어트

PROTEIN CUPCAKE BITES 🍪 SWIPE RIGHT FOR STEP BY STEP VIDEO! 👧🏻🍰🥧
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Happy Friday guys! 💛 Here’s a recipe I’ve been experimenting with to make the best low carb protein cupcakes & so far so good! 🤩 It’s low carb and guaranteed to satisfy your cravings when those late night cravings kick in. 🤫👀
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INGREDIENTS:
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🔸1/2cup almond meal flour -
🔸1tsp baking powder
🔸coconut oil spray -
🔸1 egg
🔸1 cup eggwhite
🔸2 scoops chocolate protein powder
🔸1/4 cup oats
🔸2tbsp cacao powder -
🔸2tbsp all natural peanut butter (optional)
🔸dark chocolate chips (optional) -
🔸coconut flakes (optional)
🔸birthday sprinkles (optional)
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INSTRUCTIONS:
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🔸Preheat oven 375
🔸Mix all the ingredients in together -
🔸Make sure it’s nice & thick like the video
🔸Coat/spray aluminum foil
🔸Bake for 20-25 minutes (protein powder burns fast so make sure you 👀)
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PS. I forgot to put the cupcake paper things inside the foil before putting the batter in. Make sure you guys don’t forget to do that! 🤭 LMK if you’d like to see more high protein low carb desserts like this! 🐧😘
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🎧 2002 Acoustic-Anne Marie -
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IS CHOCOLATE BAR WITH PROTEIN BETTER FOR YOU? 🧐🍫
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With so much hype around protein, Mars came out with protein-packed Snickers, Mars, Bounty and Milky Way bars. Generally, protein helps us keep full and promotes muscle building. But are these protein candy bars a tasty way to get your fill, or is candy really just candy? Let’s take a look 🤓⤵️⤵️⤵️:
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🔸SNICKERS BAR (REGULAR):
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NUTRITION: Per bar (52.7 g): 250 calories, 12g fat, 4.5g saturated fat, 33g carbohydrate, 27g sugars, 4g protein
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INGREDIENTS: Milk chocolate (sugar, cocoa butter, chocolate, skim milk, lactose, milkfat, soy lecithin, artificial flavor), peanuts, corn syrup, sugar, palm oil, skim milk, lactose, partially hydrogenated soybean oil, salt, egg whites, artificial flavor, dairy, nuts.
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🔸SNICKERS BAR (PROTEIN) -
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NUTRITION: Per bar (51 g): 199 calories, 7g fat, 3g saturated fat, 18g carbohydrate, 10g sugars, 18g protein
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INGREDIENTS: Protein Blend (33%) (Hydrolysed Collagen, Milk Protein Isolate, Milk Protein, Whey Protein Concentrate Milk, Emulsifier (Soya Lecithin)), Milk Chocolate (15%), (Sugar, Cocoa Butter, Skimmed Milk Powder, Cocoa Mass, Lactose and Protein from whey (Milk), Palm Fat, Whey Powder (Milk), Milk Fat, Emulsifier (Soya Lecithin), Natural Vanilla Extract), Palm Oil, Butter (Milk), Sugar, Emulsifier (E471), and a lot of other ish I cannot pronounce. 😶
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🔺CONCLUSION: -
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Overall, the calories & macros on the protein candy bar are less than the regular candy bar. Quite impressed to see how much lower the sugar content was in the protein bar. With that said, there is noncaloric sweetener added in the form of sugar alcohol (maltitol), which helps sweeten the protein bars without adding sugar. (FYI: Too many sugar alcohols can cause gastrointestinal problems, including diarrhea) This is not unreasonably different from other protein bars on the market. Considering Mars is a candy company, they have done a great job for their first protein added bar.
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RICE RICE BABY! 🍚🍙🍘 WHICH ONE DO YOU PREFER?
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Happy #Humpday my loves! 💛 Here’s a great comparison between white and brown rice by @mealpreponfleek. I always hear brown rice is “better” but they offer different benefits & you can't go wrong with either. Let’s take a look ⤵️⤵️⤵️:
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🔸WHITE RICE: -
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is actually brown rice with the germ and bran removed. Despite a common misconception, the macronutrient & calorie contents of the two are relatively the same (calculations in photo are based off 45g measurements). White rice also has a much higher glycemic index (GI), which measures how quickly a particular food increases blood sugar. White rice has a GI of 89 while brown rice has a GI of 50. This can be significant to diabetics and those with insulin resistance. -
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🔸BROWN RICE: -
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is a great source of manganese, selenium, and magnesium. Unfortunately for white rice lovers, some fiber and most nutrients are stripped away during the refining process, which leaves it with very few essential nutrients. Brown rice does, however, contain phytic acid, which offers some health benefits, but it does reduce your body’s ability to absorb iron and zinc from the diet (Just to keep in mind to avoid deficiencies of these crucial nutrients👌🏼). It also contains lignans - plant compounds that have been shown to reduce the amount of fat in the blood and lower blood pressure, and studies suggest it can help reduce several risk factors for heart disease. Brown rice also contains many powerful antioxidants that are not present in white rice.
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👩🏻‍💻 Don’t be so quick to discard the white rice though!! It is arsenic-free, easier/faster to digest, & it's great for refueling muscles with glycogen post-workout, which is one of the reasons why a lot of athletes choose the fast digesting over slower digesting brown rice. It's all about what works for ya!
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#weightloss #fatloss #mealplan #goals #carbs #nutrition #fitness #motivation #foodprep #glutenfree #cooking #eatclean #fitfood #rice #grains #wholegrains #postworkout #health #healthyfood #healthy #cleaneats #macros #calories #cleaneating #foodprep #mealprep #foodforthought #eathealthy

GLUTE & HAMSTRING & INNER THIGH TRIPLE THREAT 😵💣🍑 TAG A FRIEND YOU WANT TO TRY THIS WITH! 👧🏻
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Happy Tuesday my loves! 💛 Here are two of my favourite exercises to do if I wanna get that 🍑 pump going! -
🔸 HACK SQUAT MACHINE:
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1️⃣ For hamstrings: do this in a stiff leg deadlift motion, you are not going down in a full squat position but rather sticking your butt out while keeping the legs straight. You should feel the burn in that area between glutes and back of the thighs. -
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2️⃣ For glutes: Now superset the above exercise with squats on this machine. Remember you don’t always have to hit “ass to grass”. When YOU feel the burn in your glutes whatever depth that is, that is your sweet spot without your quads or other body parts compensating. - -
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🔸 KETTLEBELL SUMO SQUATS:
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3️⃣ For inner thighs & glutes: you know that hanging part between our legs? This exercise can help with turning the flabby parts to tight muscles. 👏🏻 As a finisher to the two above exercises, grab a kettlebell and bring it to the middle and go down in a squat but keep your legs a little wider than shoulder width, this way you’re targeting more than one muscle group. -
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🎥 @aretusii_liv 👩🏼

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