#nutrients

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Les dejo una receta que me encanta! Ideal para todos aquellos que aman los carbohidratos en todas sus versiones jaja. 🔶🔶🔶 Ñoquis de calabaza 🔶🔶🔶. La receta rinde para 2 platos.
🔆 Ingredientes: 🔺 1 taza de calabaza cocida al vapor, pisada y escurrida 🔺 3/4 taza de harina común 🔺 3/4 taza de harina leudante 🔺 1 huevo 🔺 2 cdas de queso rallado (Opcional) 🔺 sal 🔺 pimienta
🔶 Procedimiento:
👉 Cocinar la calabaza al vapor (Pueden hacerla en vaporiera, al microondas o al horno envuelta en papel aluminio, no la hiervan porque queda muy acuosa)
👉 Pisarla hasta obtener un puré
👉 Escurrirla MUY BIEN con un paño limpio (Va a perder aprox la mitad de su volumen en agua, si no lo hacen la receta se arruina)
👉 Colocar la calabaza pisada en un bowl
👉 Agregar el resto de los ingredientes
👉 Mezclar hasta obtener una masa pegajosa (Es difícil de manejar, pero está bien!)
👉 Espolvorear harina sobre la mesada
👉 Colocar la masa encima
👉 Tomar porciones de la misma
👉 Espolvorearles un poco de harina por fuera para poder manipularlas con cuidado
👉 Hacerlas un rollito con las manos
👉 Cortar los rollitos en pedacitos
👉 Tomar los pedacitos y darles forma con el modelador
👉 Espolvorear harina sobre la mesada
👉 Colocar los ñoquis ya modelados sobre la misma
👉 Cocinarlos en una olla con abundante agua hirviendo
👉 Cuando flotan quiere decir que están listos!
La primera vez es la más complicada. Pero una vez que les agarren la mano van a ver lo fácil que es. Encima se hacen super rápido! 😘😘😘

FOOOOOD DIARY👇
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Still roughly tracking my intake and macros until I reach a steady intake which I MAKE SOME GAINZ 🐷. Approx 2400 cals 260g carbs, 160g protein and 80g fat 🐥 Don't judge a book by its cover with this "You need to eat more your so skinny" malarkey... Everyone's food needs, metabolism, gut health, hormones, & activity levels daily all play a role in your calorie requirement to loose/maintain/gain weight. There is no "one fits all" approach ❤️
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M1 - wheatgrass egg white oats, almond butter, heated raspberries with yogurt and bee pollen.
S1 - 0% Greek Yog, almond butter, banana and seeds
S2 - 2 eggs + ~150ml whites, lots of veggies and coconut oil
M3 - Turkey mince, light Greek cheese, Avo, chickpeas (hidden), lots of salads and Caesar dressing
S3 - Rice cakes with almond butter & honey, 85% Dark choc
M4 - Chicken, sweet potato and greens
M5 - Bed time oats with courgette, almond butter, honey and later added seeds, yogurt & honey❤️
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Some days I could have 5 meals and others 7 smaller ones! This is a good structured training day for me. Weekends have a lot more variety and treats! 😉 .
HAPPY TUESDAY.
It was a super busy productive one, and now time super chillllls 🤞#Mealdiary #Colour #eattherainbow #Health #Lifestyle #foodsmart #nutrients

REMEMBER - drinks MATTER. Drinks have Carbohydrates, fats, sugars and protein. Drinks have calories. Don't put empty calories into your vessel - put calories that matter. And don't be fooled by a "small cup" or a "green tea frappucino" it's just as bad! 🙋🏽!!. -----------------------------------------------------📧info@bodyplot.co.uk
🌎 Global Weight Management Company
🎥YouTube: www.bodyplot.co.uk/youtube -----------------------------------------------------
#workout #goals #gym #fit #fitness #getfit #noexcuses #fitsporation #inspiration #fitsporation #homeworkout #workout #training #fitspo #weightlosstransformation #resistance #girlsthatlift #eatclean #cleaneating #food #healthy #nutrition #nutrients #progress #fatloss #weightloss #fitfam #motivation #inspiration #wednesday #calories #coffee

As promised I will continue to share more of my #traderjoes favorites!
My favorite chips and salsa from TJ's-Easily....Salsa authentica and sweet potato tortilla chips. This salsa is good on practically anything and the chips are a perfect sweet/salty combo with a texture that can't be beat. Add these to your shopping list!👌🏼

💥CALORIE CYCLING FOR FAT LOSS💥
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🐿I'll preface by saying you don't need to count cals to lose fat. You can 100% lose fat without counting. That said, regardless of whether or not you count, if you want to lose fat you must be in a calorie deficit. I don't care if you do it by reducing carbs, reducing fats, a combo of the two, blah blah blah. Doesn't matter as long as you're eating less calories than your body needs to maintain its current weight.
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🏓If you decide to count you don't HAVE to eat the same number of calories every day. In fact, I prefer cycling calories to eat less on some days & more on others. This way you can strategically eat more when you're out with friends, going to parties, etc. And less when you're doing your own thing and able to stick to your "normal" diet.
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🐣The cool part is you have options. A lot of options. And you can choose whichever one works best for you.
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🌵THE STRAIGHT DEFICIT is not a cycling method. It's just a simple, straight forward calorie allotment you eat daily. So let's say your maintenance cals are 2000, you might eat 1500/day to lose fat over time. You don't get high/low days but it is very simple & takes a lot of thought out of the equation.
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🐳THE ALTERNATE DEFICIT is a cyclical method where you alternate high/low days. If you do the math, the weekly total here is exactly the same as the straight deficit. Main difference is this way some days you eat low cal and others you eat high which gives you more leeway & the ability to have more "diet breaks."
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👨🏻‍🍳THE WEEKEND WARRIOR DEFICIT is what most of my online coaching clients choose because it gives you the most freedom on the weekends. Basically, you eat very low cal during the week and relatively high over the weekend. It's not magical or special..just a strategic way to structure your diet to make things fit your schedule better so you can be more consistent.
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🎅🏻The funny thing about each of these methods? They all add up to the same weekly total (10,500 cals) and would result in the same amount of fat loss. The key is to do what works best for YOU.
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🙏❤I hope this helps and, as always, any questions leave em below 💪
#iifym #flexibledieting

Try a berry smoothie 🍓
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Recipe: blueberries, blackberries, raspberries, strawberries, chia seeds, and coconut water ------------------------------------
Smoothies are a great way to get in a lot of nutrients in 1 quick and easy meal/drink. Berry smoothies are awesome because they are filled with so many antioxidants. Since most of us consume a very acidic diet, it is important to get in as many antioxidants as possible. Antioxidants help to prevent free radical damage, which has the potential to damage various cells in the body. There are different types of antioxidants, and each type has its own specific purpose. Blueberries and strawberries have anthocyanins, which is a compound that can boost your short-term memory. Raspberries contain ellagic acid, which is a compound with anti-cancer properties. Every fruit and vegetable has its own purpose, don't miss out on these health benefits✨ ------------------------------------
Try something new this week ☺️

✨🌝⚡️Anti-inflammatory Golden Smoothie bowl vibes post morning yoga f l o w✨
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TO MAKE my Classic Golden Milk Smoothie Bowl✨1 cup homemade cashew milk {recipe a few posts back} ✧ 1/2 frozen zucchini + 1/2 frozen banana ✧ 2 tsp. turmeric + cinnamon + cardamom ✧ 1/2 inch piece of ginger ✧ 1 tbsp. brain octane + coconut butter + flaxseed ✧ collagen + ashwagandha ✧ blend and MINDFULLY enjoy knowing you are boosting your body with nutrients that protect it against harmful diseases + fight against chronic inflammation {the root cause of most diseases}
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Lately, I've been focusing on FLOWING, not forcing. Trusting the Universe's plan, and limiting my time worrying about the "what ifs". I'm not saying it is easy, but it's worth the peace of mind and has made me feel more aligned ▷▷▷
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Something to ponder💫: In what area of your own life can you choose to F L O W and not force?
#fitbrittnutrition

Quando você quer muito alguma coisa você tem que baixar a cabeça e ir buscar seus sonhos. Eu aprendi muito com esse estilo de vida, aprendi a valorizar as pessoas certas, aprendi que só você pode fazer o melhor por você, aprendi que você pode ter as melhores informações os melhores coach ao seu lado, mas se você não fizer não existe milagre! E o principal, todos são capazes, basta querer e FAZER acontecer. Infelizmente as coisas não saíram como planejado mas graças a deus eu nunca pensei em desistir. Todos passamos por problemas, todos temos uma vida cheia de obstáculos que interferem um pouco nos planos, porem o importante é seguir em frente e buscar uma nova meta e um resultado ainda melhor que essa foto! Só tenho a agradecer ao @ricardopannain que sempre me deu todo suporte e apoio para essa mudança incrível que tive no inicio do ano, ao meu noivo/parceiro/carrasco/treinador @leopernigotti por sempre estar ao meu lado e não deixar eu desistir dos meus sonhos! E agora borá buscar meu melhor, e eu prometo o melhor vai ser FOD*** vou trabalhar duro para isso e vocês vão acompanhar minha evolução, uma nova kamila! 🏆👏🏻 .
@prowinnutrition @nutrendsnutrition obrigada por todo suporte, com o apoio de grandes marcas terei grandes resultados.

MOST RECENT

One day I'll be posing for real in front of an audience. I just need to stay grounded, dedicated, patient and wait my turn..

#gym #lifting #muscle #growth #weightloss #gains #bodybuilding #diet #transformation #body #love #passion #motivation #strength #fitness #health #staystrong #nutrients #supplements #protein #photooftheday #summer #goals

These products are natural& safe enough even for expecting Mothers to use!🤗💚 #natural #plantbased #nongmo #energy #health #vitamins #skincare #nutrients #greens #stretchmarkcream #beautifulskin #itworks

Turn your chip craving into an opportunity to add more variety into your diet and a new, kid-and-adult friendly way to prepare your fruits & veg.
Cut back on the sodium and fat ridden potato chips and trade them in for sweet potatoes, zucchini, apples and kale! Thinly slice, toss in a drizzle of olive oil, season with spices and herbs of choice and bake at 400F for 30 minutes for some delicious veggie & fruit chips!

#holisticnutrition #antioxidants #snacks #torontovegan #naturalhealing #wholefoods #instashare #vegan #vegansofig #healthtips #healthy #healthyliving #whatveganseat #toronto #love #holistichealth #fit #organic #natural #dairyfree #glutenfree #cleaneating #eatclean #food #wellness #vaughan #instafit #chips #nutrients #followme

My favorite Shakeology so far! Chocolate with a dollop of non-fat Greek Yogurt, unsweetened almond milk, banana, frozen blueberries, a tbsp of ground almonds, a dash each of cinnamon, ginger, nutmeg, turmeric and black pepper, blended with ice and just enough water to make it smooth. Delish!!! #shake #shakes #shaketime #shakeology #shakeitup #beachbody #beachbodycoach #nutrients #nutrition #nutrientrich #nutrientdense #nutrientpacked #nutrientpacked

Thank You To My Secret Beauty For Your Order! Shakes, Boosters And Berries 🥛🍍🍇🍓 LUSH! Can't Wait For Your Journey To Health! 💖👙🔥 #summershred #boosters #shakes #capsules #berries #health #wealth #nutrients #nutrition #rawvegan #raw #rawnutrients #love #lifestyle #plantbased #vegan #networkmarketing #bossbabe

Apple chia oat muffins 😋
I found the recipe on the blog of @earthlytaste (honey and figs), they are a very healthy alternative to regular muffins (low gi, refined sugar free, vegan) and still so fluffy! .
Recipe: (I used coconut oil instead of olive oil and sweetened them less) - 16 muffins -120g spelt flour -80g oats
-60g coconut sugar
-10g baking powder -15g chia seeds -1 grated Apple -250g almond milk
-30g coconut oil -cinnamon, ginger, vanilla
Combine wet ingredients and then add the dry ones and whisk. Pour in muffin moulds and bake 15min in oven at 180°c
Enjoy!
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Macros: (per muffin): 77cal, 2g P, 10g C, 3g F

Saw this in the beach toilets. Yes. Go vegan!! ✌🏼️🌱🌙

My 2️⃣•two•✌🏻very.most.fav. shelves in the pantry🌟 both stocked and a.l.w.a.y.s. ready💥 it's called BALANCE😂🤣 {if you know me at all, you will notice some very core products missing, but don't worry as they are prominently placed on my bedside table b/c they are taken before my feet👣 even touch the floor and before my head hits the pillow😴} Without my Thrive shelf, I would feel guilty about my cracker, snack, & 🥜butter shelf~ without my Thrive shelf, I would not survive this 5️⃣•five•🖐🏻 day modified fast that @foodogtt and I do every 2️⃣5️⃣days {{23 day feed/5 day fast}}. These products literally keep me afloat⛵️ These products literally sustain me {they are my priority and their calories are the first I count}. These products literally keep my nutritional gaps filled💥 These products literally lay a solid foundation of good nutrition for me EVERY.single.day.🙌🏻The cracker, snack, & 🥜butter shelf is my reward‼️ Side note, this is my 2nd cycle that I have craved 🥜butter {anything}... especially my @rxbar , toast, ➕crackers, ➕chocolate🙃 my body must really be loving those healthy fats. My body must be adjusting {haPPily} to this new lifestyle. I'm diGGinG it... I think🙄 buuuuut maybe ask me in June when I'm on days 1 thru 4 {again} rather than day 5 {like today}😭 in the meantime, Life is Good‼️ #WearTheJoy #LookFeelBeBetter

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