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Home made chicken kebabs for the last meal of the day. #gladiatortrainingregime #gtr #cutting #shredding #dietingdoesnthavetobeboring

I check my body before make any decision .if my body says no.i may need to rethink my plans.
#princelife #princefitness #gymlife #motivation#dietingdoesnthavetobeboring

His and hers #mealprep ❤🙋🏻👌🏼 planning my meals for the week helps me stick to my macros. #iffym #dietingdoesnthavetobeboring

On a diet??? Our slimmers afternoon tea is great for healthy eaters. Veggie & gluten free options also available #afternoontea #healthyeating #diet #dietingdoesnthavetobeboring

Meals prepped for the week!! BBQ bacon chicken kabobs with parmesan couscous and BBQ Pork ribs with Apple cinnamon sweet potatoes 😍

#dietingdoesnthavetobeboring #mealprepsunday #IIFYM #flexibledieting #fitgirlproblems

MOST RECENT

***Fiber and Glowing Skin 'n More*** You hear about eating your fiber to lower your cholesterol and to reduce your risk of colon cancer, but did you know that fiber helps: ✔can minimize breakouts and cystic acne from forming by "sweeping" the gut of harmful bacteria and fungus ✔can reduce inflammation that can start and exacerbate breakouts ✔ can help reduce risk of breast cancer by binding to excess estrogen ✔ can help improve serotonin levels by feeding the gut with prebiotoc fiber.

Yeah, Fiber isn't just about getting you to 💩 in on a regular basis. 👉The recommendation is to get between 25g - 35g a day, but here in the U.S., we get on average less than 15. 🔸️To get adequate fiber intake, eat for nutrient density and try to consume vegetables, fruit, legumes, some grains, and seeds on a daily basis. 🔸️The way I do it is to have a nice serving of leafy greens or other vegetable with my protein and starch at least two of my meals, and aim to get a minimum of 25 g of fiber a day. 🔸️For breakfast, I like to sprinkle a few nuts and/or seeds like flaxseed to my kasha, just keeping in mind the portion cuz they are calorie-dense. 🔸️I also consume a prebiotic in the form of unmodified potato starch in my Greek yoghurt.

I'll get into more the various fibers and their sources in an upcoming post.
Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608853/

http://www.pcrm.org/health/cancer-resources/ask/ask-the-expert-dietary-fiber

Since blueberries were on sale, I traded the dried cranberries for a handful of these indigo lovelies in my kasha this a.m. 💙💙💙 Blueberries are relatively low in calorie:

1 cup = 85 cals/ F 1 g/ C 21g / P 1 g , Fiber 4

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These tiny berries are considered nutrient powerhouses because they are high in antioxidants (among the highest within produce)and high in vitamin C, Vitamin K, and manganese.
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When it comes to oxidative stress and aging, you want to get as much antioxidants in your diet on a daily basis as you can.  Antioxidants help reduce your free radical load.  Free radicals cause damage through the process of oxidation (remember the double edge sword of oxygen?), damaging cells' protein, DNA, and cell membranes.  Think pre-mature aging, various diseases like cancer, diabetes, strokes etc.

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So next time you're in the store, pick up some blueberries and add a few in your breakfast like I did, or in a leafy green salad, or top a 1/2 cup of nonfat Greek yogurt of as a nice snack.
Reference:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

https://web.stanford.edu/group/hopes/cgi-bin/hopes_test/about-free-radical-damage/

http://www.oxidativestressresource.org . . . . .

#skin #skincare #nutrition #blueberries #diet #antiaging #beauty #health #healthylifestyle #fitness #fitnesslife #iifym #macros #breakfast #kasha #flexibledieting #bodybuilding #carbs #balancednotclean #fitfoodie #moderation
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #healthcoach #carbsarenottheenemy

***I expect you to fail*** Yes, as a health and lifestyle coach, I do.
BUT... 👉To fail forward.
People are always surprised when I make this statement, and rightfully, it's understandable. ➡️No one likes to fail, (unless you are bodybuilder where hitting true failure in a set is a good thing), but the truth is that a good part of success is being able to accept the idea that failure is part of the process. ⏹Success is rarely, if ever, a straight line. 〰️It zigs and zags, sometimes taking 2 steps forward and then one day, 4 steps back.
As human beings, we have a natural tendency to be very LAZY. 🔸️We seek shortcuts.  H3ll, our br41ns do 1t on 4 r3gul4r b4s1s.  That's why you could still read that last statement. 🔸️Our memories are flawed. 🔸️And why we don't like being told we are wrong, or doing something that is less than correct. 🔹️Our egos get in the way.

We will rationalize and even lie to ourselves for making poor decisions.
How many times have you said Any of the following statements?: 🔹️it's ok, I can have that one drink, I deserve it, plus it will help me relax.  I had a rough day. 🔹️that slice of German chocolate cake won't matter, sure, It's not part of my meal plan,  but I'm working out today so it's fine. 🔹️I'm so tired today.  I still need to go home, clean, and cook. I don't have time to get that 40 min workout in. 🔸️This way of thinking didn't just happen overnight. You practiced being this way.  It's like computer software program that defaults to a particular code that runs in the background. 🔸️Until someone rewrites that code, the outcome will be the same. 🔸️That's where a software developer (a Coach)  comes in handy. Me.  I can help rewrite that code and we'll run it, again and again, until It's part of your program (your habit). Does this take time?  Of course. 🔸️You didn't become the person you are today in a matter of days. 🔸️It took years, but today's research indicates it takes an average of 67 days to form a habit, and much depends on the complexity of what is being changed. ❌Not the proverbial 21 days.

That's why I do not do one month programs.
Cont.

How tasty does that look 😍😍😍👌 At Protein House we offer a wide range of foods for our customers to pick and choose from! Dieting doesn’t have to be boring 😘 Get in touch via dm to get help choose a plan that will help achieve your goals! www.proteinhouseukltd.com 👊

***I cheated or how to get your hubby to eat a vegetable 😁*** Yes, I cheated on this chicken mole, and if you have ever made mole poblano, you would understand why. Mole poblano is a dark rich Mexican sauce that originates from Puebla and Oaxaca states in Mexico. It has a laundry list of ingredients, which includes tomatoes, chocolate, spices, chili peppers, raisins, bread, and nuts.
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To save time, I used a simmering sauce from @urbanaccentsspices , which I acquired from a local gourmet shop. I love savory pumpkin dishes so I decided to give this 🍊pumpkin mole simmering sauce a shot with browning chunks of chicken breast to bring down the fat content. Plus I was intrigued if my husband would guess what was in the sauce-lol 😁. He insisted the only way he liked pumpkin was in a baked good like pie or muffins.

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"This is really good. What is it?" I had served the mole with couscous instead of rice. "It's mole....with pumpkin." 🤤You should have seen his face. He still continued eating it.
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So, if you want to save time on some complex or time-consuming dishes, give simmering sauces a whirl. I have made Thai, Indian, and Middle Eastern dishes from scratch, and a good number of them require getting a bunch of ingredients together, prepping and cooking, which take time. These days with balancing a full time job, training, building a business, and blogging that is not always possible. We all like to eat well, and control what goes down our gullet, without slaving in the chicken. This is a nice semi-homemade option. 👍

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Macros for entire container of pumpkin mole simmering sauce: F 6 g/ C 36 / P 0 g
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#mole #chefmode #foodie #fitfoodie #mexicanfood #chicken #fortheloveoffood #fortheloveofcooking #healthyfood #instafood #iifym #macros #dinner #semihomemade #flexibledieting #bodybuilding #fitness #protein #balancednotclean #simmering
#sauce #diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbsarenottheenemy

***A simple fiber and protein packed breakfast***
I was out of kasha (see link in bio for what that is and recipes) so I decided to use the last two lowly end 🍞pieces of @daveskillerbread that were sitting in the bag, just waiting to be eaten. No one really likes those end bits, and my husband likes to use them as a "barrier" to keep the other slices fresher. I love using this bread from Dave's Killer Bread because one slice has
5 g fiber, F 2 g/ C 17 g / P 5 g. Plus It's hearty and filling.

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My solution for those lowly
ends? Simple Cinnamon French toast: 🔹️ 2 sl. of Dave's Killer Powerseed bread (or a macro equivalent)
🔹️ 100 g egg whites (a little over 6 tbs)
🔹️ a splash of unsweetened cashew or almond milk (about 20 g)
🔹️ 1 packet of Splenda (or favorite sweetener) 🔹️ a liberal sprinkle of cinnamon 🔹️ a dash of vanilla
🔹️ a dash of salt
🔹️ 1/8 cup Mrs. Butterworth's sugar free syrup
Butter flavored cooking spray.

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Spray pan with cooking spray and heat pan low-medium heat. Mix ingredients except bread and syrup in a shallow plate/bowl. Dip bread slice into wet mixture until thoroughly soaked, but not falling apart, leaving enough for second slice. Place in heated pan for 2-3 min, or until browned. Flip. Repeat. Set aside and repeat with 2nd slice. Top with syrup and enjoy!
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Macros for meal with syrup and a cooked egg:
Fiber 10 g / C 38 g / P 27 g .
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#iifym #macros #breakfast #frenchtoast
#flexibledieting #bodybuilding #fitness #protein #balancednotclean #fitfoodie #fiber
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbsarenottheenemy #healthcoach
#healthyfood #moderation #portions #caloriescount

One of the easiest ways to give a dish a nutritional  boost is to make it colourful 💛💚❤, which was what I did to last night's pasta dinner.  Instead of just having noodles, sauce, and low-fat turkey meatballs (Btw, each of those balls were 60 g), I added two types of squash (zucchini and butternut) and added hearty brown bella mushrooms.
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I not only added volume the dish, I brought the carb count down by not just having as much pasta, I  added fiber and nutrients such as zinc, Vitamin C, and an really good dose of Vitamin A (which is really good for skin health), B Vitamins, and potassium. 🔸️Nutritious food doesn't have to be boring. 👉So next time you are cooking, add a splash of nutritious colour to your food.  Think bright reds, orange, deep reds, and greens. 👌

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Here are just a few: 🔸️Colourful 🍅🥒🌶🍆🍊 🌶veggies: tomatoes, peppers, squashes, broccoli, eggplant, spinach, kale, arugala, cabbages, radicchio, Brussels sprouts,  onions, garlic, etc. 🔸️Mushrooms 🍄: cremini, oyster, shitaki, chantrelle 🔸️Herbs: cilantro, parsley, oregano, rosemary, thyme 🔸️Spices: cinnamon, cayenne, ginger, mustard, coriander

___ 📍 If you like these kinds of posts or healthy tidbits, subscribe to my newsletter and 👉Follow @grofitnwell on Instagram and /geraldine.r.oliver on FB. 🔸️Interested in changing health, mind, and body? Schedule a complimentary health coaching session by emailing me 📧 geraldine_oliver@grofitnwell.com. . . . . .

#iifym #macros #dinner #pasta #veggies
#flexibledieting #bodybuilding #fitness #carbs #balancednotclean #fitfoodie
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbsarenottheenemy

⬆️New Blog Post Up⬆️
Click on the link in my bio and checkout this article on yummy, super versatile buckwheat groats and how it is great alternative to oats. .

But first a side story... .

It was one of those perfect Texas days.  Not too warm, not too windy and there wasn’t a cloud in the sky. .

However, I wasn’t able to enjoy it.

On May 17, 2017, I had checked myself into the ER at a nearby hospital, due to unexplainable sharp pains around the lower right side of my abdomen.  They had been going on for a couple of days, had kept me up one night and were not getting any better. .

The ER physician ordered an ultra sound, MRI and blood tests to see if it was my appendix or possibly it was my right ovary. .

Nothing. .

Three hours later, they they gave me some pills for the pain, and suggested I follow up with both my GP and possibly, gastroenterologist, which I did the following week. .

After explaining what had occurred, my GP asked me, “You add anything new to your diet?” .

I replied, “No, not really, but I did start eating oatmeal again after not having it for a few years.” . “Let’s do this.  Before going to see a gastro specialist, abstain from eating the oats and see what happens.” .

I found it hard to believe that this would do anything because the pain had been so intense at one point, but I stopped eating oatmeal that week. .

Lo and behold, the pains stopped and hadn’t returned since. Who would have thunk it?! .

An Occam’s Razor moment. .

I wish I had thought of this earlier because I could have saved myself 100 dollars for the ER visit. .

BUT now I have groats instead of oats.
😁

__ 📍 If you like these kinds of posts or healthy tidbits, subscribe to my newsletter and 👉Follow @grofitnwell on Instagram and /geraldine.r.oliver on FB. 🔸️Interested in changing health, mind, and body? Schedule a complimentary health coaching session by emailing me 📧 geraldine_oliver@grofitnwell.com. .
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#iifym #macros #breakfast #buckwheat #kasha #flexibledieting #bodybuilding #fitness #balancednotclean #glutenfreefood #fitfoodie #diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbs

I think it took more time to prep the 🥕🌶🥒 veggies,🍝rice noodles, and 🍤shrimp than it did to cook this yummy, low-fat dish -lol.
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Probably 10 minutes tops.
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As with most Asian cooking, prep and timing is everything. To keep things on the lighter side, I only used 1/2 tbs spoon total, which includes the sesame oil and avocado oil. I also used to combination of Braggs Aminos and mushroom soy sauce (richer soy sauce and a little bit goes a long way), plus a 1 tsp of bouillon paste for a flavor boost.
__ 🔸️You don't need to use a bunch of oil (and calories) and sodium for dishes to taste good. I find a lot of restaurants go overboard with these two items so we eat 80% of our meals at home.
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So next time you are trying a new recipe or cooking a trusty standby, see how you can cut back on the fat and overall fat without sacrificing flavor. Go into chefmode and make fav "takeout" foods at home. Have fun with it!

__ 👉Use cooking sprays, broth, and a non-stick pan or try baking, broiling, or grilling.
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Your waistline will thank you for it. 👍

__ 📍 If you like these kinds of posts or healthy tidbits, subscribe to my newsletter and 👉Follow @grofitnwell on Instagram and /geraldine.r.oliver on FB. 🔸️Interested in changing health, mind, and body? Schedule a complimentary health coaching session by emailing me 📧 geraldine_oliver@grofitnwell.com. .
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#foodporn #chefmode #foodie #fitfoodie #asianfood #noodles #shrimp #fortheloveoffood #fortheloveofcooking #healthyfood #instafood 
#iifym #macros #noodles
#flexibledieting #bodybuilding #fitness #protein #balancednotclean
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbsarenottheenemy

I was almost out of craisins so I got a bag of a lesser known brand (Ocean Spray is the bigger brand name) for 2 reasons:

__ ✔It was on sale ✔try something new
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Notice I didn't mention the fact it had less sugar or it had slightly less calories.
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Nor did I get it because it was gluten free. (That should be a no duh for the most part)

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First, I treat craisins and dried fruit in general as a condiment and eat tops 15 g of it.

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It's calorie dense if you compare it by weight. Nutritionally,  4 oz of cranberries is not the same as 4 oz of craisins.

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Macros Craisins: 85 cals F .4/ C 23 / P 0

Macros Cranberries: 52 cal F .2 / C 14 /P 0

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Secondly, if you look at the difference in macros between the two dried cranberry products, the carb count is only by a difference by 1 g.
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Yup, that's it.
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Granted the other one has a higher fiber content, and less sugar, but it's almost the same.
__ 👉Unfortunately, someone will just look at the "healthy" product and think they can eat more of it, just on the premise it made with less sugar.
__ ✔ portion size still matters
✔calories still count
__ 🔸️Again, those carbs in both products is going to break down into simpler sugars, and if you are having a few grams, the sugar and fiber is not gonna matter anyway.
__ 👉So if you see a product that is touting to be less sugar, on the lighter side, no artifical this or that, check the label and do a comparison.  It may surprise you.
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Btw, the Ocean Spray brand still tastes better and It's also free of artificial flavoring and sweeteners. .
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#iifym #macros #marketing #caloriescount
#flexibledieting #bodybuilding #fitness #sugar #balancednotclean #fitfoodie #carbs
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbsarenottheenemy

So this looks like a plate full of unhealthiness WRONG !! Dieting doesn’t have to be boring ;) high protein low carb low fat fluffy and light pancakes. 1 whole egg 7 egg whites. 60g gluten free rolled oats. 2 scoops of @myproteinuk chocolate brownie isolate blended then heat a medium frying pan using 1Kl spray ( coconut ) cook and flip each side for 30 secs ... ( gets then cooked but fluffy) for the topping and glaze I used 0% total Greek yogurt (100g) gives me 10g protein and 4g carb in just that.you can mix in whatever you want but today I used 1 teaspoon of Nutella. Topped it with 15g frozen blueberries and used @myproteinuk ZERO maple syrup perfect for cravings when dieting. Taste amazing and you could prep on this too!!!!!! Finished of with a nice green tea!🏆💪🏻#bodybuilding #myprotein#diet#foodblog#preplife#enjoyfood#marcos#dietingdoesnthavetobeboring #protein#lowcarb#guiltfree#proprep#gaspariuk #bodytempleteam #bpisports

***A Great Alternative to Oats***
After soaking for a little over 12 hours, these toasted buckwheat groats (kasha) were cooked with liberal amounts of cinnamon this morning in 25 minutes.
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During the fall and winter months, kasha is my favorite breakfast carb. Since me and oats don't get along, this nutty alternative is perfect, and has a similar texture to oats when cooked. It can served hot or cold, and topped with nuts, seeds, fruit, and yoghurt, quark, or milk/milk alternative.
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Macros for 100 g (cooked): F 1 / C 20 /P 3. Fiber 3g
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I cook a good size batch of this stuff and have breakfast for 5-7 days, saving me time. 👉Blog post to follow on how to prep this nutrient-dense pseudo-grain.
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📍 If you like these kinds of posts or healthy tidbits, subscribe to my newsletter and 👉Follow @grofitnwell on Instagram and /geraldine.r.oliver on FB. 🔸️Interested in changing health, mind, and body? Schedule a complimentary health coaching session by emailing me 📧 geraldine_oliver@grofitnwell.com.
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#iifym #macros #breakfast #kasha #buckwheat
#flexibledieting #bodybuilding #fitness #carbs #balancednotclean #fitfoodie #oats
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbsarenottheenemy

#breastcancerawareness tag 3 friends on this post and receive 15% off on this weeks menu!!!! This weeks 10% of our sales will be donated to breast cancer awareness #mealpreps#2kaysmeals#foodporn#dailymeals#prepfortheweek#stayhealthy#dietfood#dietplan#dieting#dietingdoesnthavetobeboring

⬆️New Blog Post Up⬆️ 👉Click the link on the bio
Four years ago, my life changed and without guilt, I put carbs back in my diet.
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All carbs, even the sugary "bad" stuff.
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This is after years of a screwed up view of food and avoiding anything that wasn't "clean."
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Funny enough, I got lean, stayed lean, and kept my sanity doing it. Any one point I was eating close to 350 g carbs! Woot-woot!
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For years, I thought I was "carb intolerant" and was an "all or nothing" type of gal, who couldn't keep a bag of cookies in the house without it being eaten in a day or two.
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Now I have shelves of Oreos, rice krispy treats, sour patch kids, and chocolate galore, most haven't been opened or they take weeks to go through.
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With flexible dieting, no food is off limits, but your mindset has to change.
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If you want to know more about how this shift in thinking came about or are struggling with a restrictive diet.
checkout the post. 👉www.grofitnwell.com/blog
P.S. big shout out to @biolayne @paulrevelia and @mikesamuels for shifting my eating paradigm and challenging some deep rooted beliefs about diet and metabolism. .
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#iifym #macros #flexibledieting #nutrition #diet #carbs #junkfood #health #healthylifestyle #fitness #fitnesslife #laynenorton #paulrevelia #bodybuilding #protein #fat #balancednotclean #fitfoodie #moderation
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #healthcoach #carbsarenottheenemy

***Ghirardelli Cocoa on the Lighter Side***
Brrrr. Weather dropped big time in the DFW area. Gonna be in the mid 30's F tonight and that called for some 🍵 hot cocoa.
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Again, I don't normally drink my cals, especially since this #ghirardelli 🍫 Chocolate Caramel cocoa mix prepared is normally (with 2%milk) is: 242 cals, F 6/ C 43 /P 9.
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However, I cut those macros in half per serving by using only a 8 oz of lactose free 2% milk, 8 oz water, 1 pkt of Splenda and using only 1 serving of the mix. New Macros: 121 cals, F 3/ C 21.5 / P 4.5
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It worked out perfectly and no compromise in flavor. 😋 I poured the warm chocolaty liquid into these whimsical #maxbrenner hug mugs and it was time to sip. My husband even thought it was a tad too sweet so I will just omit the sweetener.
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I wouldn't have this everyday, and I may see how well this works with almond milk, but it was a nice treat to end this cold Texas day. 😊
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#iifym #macros #cocoa #hotchocolate
#flexibledieting #bodybuilding #fitness #moderation #portion #balancednotclean #fitfoodie #funfood #treat #onthelighterside
#diet #dietingdoesnthavetobeboring #healthylifestyle #fitnesslifestyle #healthcoaching #carbsarenottheenemy #texas #fall

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