3 Quick Core Toning Exercises You Can Do Anywhere.

Let world-renowned heptathlete Katarina Johnson-Thompson teach you how to tone without leaving your living room 

 

© Nike

Katarina Johnson-Thompson (A.K.A KJT) knows how to utilise the biggest piece of fitness kit to her best advantage. And we're not talking about the squat rack, no. We are in fact talking about her lean, strong body.
Each week Nike athlete KJT gives over minutes of her training regime to strengthen her core through a sequence of body-weight moves. The focus? Challenging balance to activate muscle fibres (read: make abs work overtime).
If you're struggling to log off Netflix and make it to the gym, try her three signature moves from the comfort of your living room.
Warning: a sudden urge to shop Nike is
likelyinevitable.
(Do one minute of each move before moving onto the next one. Repeat twice.)

- Single leg walk out with press up -

• Stand tall on one leg
• Bend your knee and place your hands on the floor
• Walk your body out into a push-up position and perform a single push-up
• Walk yourself back to the starting position, stand back up tall and repeat

- Squat, step, balance -

Don't have a step? Use the stairs or a low stool.

• Start behind a step
• Squat down keeping weight in heels
• As you rise push hips forward and squeeze your glutes
• Step onto step with left leg drive right knee forwards and up to 90 degrees and balance
• Slowly lower your right leg to the ground
• Return to start position

- Standing bird-dog -

• Keep your spine and neck in a neutral position but engage your core
• Looking forwards hinge at the hips and extend your left leg behind you as you reach both arms in front
• Keep hips and shoulders square and make sure your lower back doesn’t arch
• Slowly return to standing position but bring that knee through to 90 degrees
• Return leg to the floor, repeat.

 http://www.womenshealthmag.co.uk/fitness/find-a-workout/4299/3-quick-core-toning-exercises-you-can-do-anywhere/

5 Vegetarian Foods with More Protein Than an Egg.

 

 Trying to up the protein in your diet? It doesn't have to be all eggs and chicken breasts

  

Eggs are the poster child for protein—you need only watch Sylvester Stallone chugging raw eggs as Rocky Balboa for proof. And the reputation is well-earned: A single hard-boiled egg packs six grams of protein, all in a convenient, portable package.
What the little white orbs don't deserve is a monopoly on your protein consumption—there are other equally delicious ways to load up on the muscle-building nutrient.
In fact, these five veggie foods all have more protein than an egg:

Dried Spirulina

Fish aren't the only ocean fare packed with protein: Just two tablespoons of this dried seaweed contain an amazing eight grams of protein—all for just 40 calories. Hint: Try sprinkling spirulina over a salad, or use it to season roasted vegetables.

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Roasted Soybeans

55g of this snack houses 15 grams of protein, along with a sizable dose of fibre and potassium. It's the perfect ingredient to include in a homemade trail mix.

Greek Yogurt

When it comes to protein, plain nonfat Greek yogurt knocks it out of the park: Those little plastic cups contain 17 grams of protein for only 100 calories.

Gruyere Cheese

An ounce of gruyere—a deliciously rich variety of Swiss cheese—has more than eight grams of protein. Just watch your portions, though: While a one-ounce serving contains a reasonable 117 calories, it can be easy to consume several portions if you aren't careful.

Dried Pumpkin Seeds

Pumpkin seeds may be best known for their magnesium, but they're also a rich source of protein: 10 grams in every 55.


 http://www.womenshealthmag.co.uk/weight-loss/fat-burners/4320/5-vegetarian-foods-with-more-protein-than-an-egg/

25 Weight Loss Facts You've Probably Never Heard Before.

In the world of weight-loss it’s difficult to separate fact from fiction. Here are 25 weight-loss facts from the experts:

1/ FLAVOUR 

Research shows that eating satisfaction is derived from the flavour intensity and visual impact of a meal, not necessarily the amount served. Kick your food up a notch with spices, which add flavour without the calories. Cornell University research.

2/ DAIRY 

“Cutting back on the amount of dairy you eat can signal your body to make more fat cells. When you don’t have enough calcium in your body it tries to hold onto what’s there. This triggers the release of a compound called Calcitriol, which increase the production of fat cells”. A study in The American Journal of Clinical Nutrition.

3/ LIFESTYLE 

Those who see exercise as part of their lifestyle, rather than a way to change their appearance are more successful at keeping the weight off. A study in Nutrition & Metabolism.

4/ FLEXIBILITY 

Ignore strict guidelines. People with a flexible approach to eating had a better track record of maintaining weight loss. A study published in the International Journal of Obesity.

5/ 'I DON'T' 

Saying, 'I don’t' rather than 'I can’t' will give you ownership. Saying, 'I can’t' suggests something is beyond your control. If you feel more empowered more likely to stick to it. The American Dietetic Association.

6/ EXERCISE 

Brazilian scientists have observed that exercise heightens the activity of the neurones that control feelings of fullness; ensuring you eat slowly and steadily.

7/ EGGCELLENT 

Start you day with an egg to lose weight. It will provide you with prolonged energy release, so you’ll be less likely to opt for a sugary snack mid-morning. 72.5% of an egg is pure protein despite the 1.5g of fat. The American Heart Association.

8/ ALCOHOL 

Swiss researchers gave 8 participants the equivalent in alcohol of five beers; they found alcohol slowed down the participant’s ability to burn fat by 36%. Double whammy, your body starts making fat called acetyl as a waste product of alcohol.

9/ CHEW 

The act of chewing stimulates satiety hormones better than swallowing liquid does.

10/ WATER 

Use water to burn fat! Simply holding a bottle of water when running can help you shift a few extra pounds. A study found that by holding a bottle of cold water maintained a low core temperature, increasing endurance. Stanford University.

11/ BREAKFAST 

'Not eating breakfast can reduce your metabolic rate by 10%' according do dietician, and director of sports nutrition, Leslie Bonci.

12/ MORNING WORK-OUT 

Weight-loss is impossible to sustain without exercise. Studies have shown athletes who work out in the morning stoke their metabolism higher and longer and burn more calories throughout the day than those who workout at the end of the day.

13/ HYDRATION 

17% more reps people could do in sets when they were well hydrated. University of Connecticut.

14/ CARBS 

'Slow-burning complex carbs are essential for good health. They keep you feeling fuller for longer. Opt for brown rice, as it is also rich in fibre. Gay Riley, a registered dietician.

15/ OMEGA-3

A shout out to flaxseed - get your omega-3s. It increases a hormone called Leptin which will banish the unnecessary cravings,  Herrings also have the highest Omega-3 content. So embrace a little fat.

16/ MUSCLE MEMORY 

Muscle memory is a thing, your body never forgets.  'The more exercise you do the more your memory can bank and the easier it is to make deposits'. Your muscle memory extends beyond your fitness level.

17/ VARIETY 

Confuse your body. Keep your muscles guessing and they will get leaner and stronger. Tony Horton celeb PT.

18/ SWIMMING 

Swimming burns calories, boosts your metabolism, and firms every muscle in your body. No other workout does quite the same.

19/ LEMON WATER 

Lemon water – lemon peel contains pectin, a soluble fibre that has been shown to help with weight-loss. Add some lemon to your water to help you feel fuller for longer.

20/ RED GRAPEFRUIT 

One study found that people who ate half a grapefruit with each meal lost 3.6 pounds over 12 weeks. The red variety has more of the cancer-protecting antioxidant lycopene.

21/ DINING OUT 

People eat nearly 107 more calories when they eat out rather than eating at home.

22/ SATIETY 

Wait a minute or 20 – it takes 15-20 minutes for the food you eat to reach the end of your intestine where some of the satiety hormones are released. So maybe wait longer before you dig into desert?

23/ YOGURT + FLAXSEED = POWER-COUPLE

Power-couples: yogurt and ground flaxseed: probiotics need to feed on prebiotics – fibres found in foods like flaxseed. When you eat them together your restore and maintain a healthy balance of bacteria in your body.

24/ PROTEIN 

Put high-quality protein on every plate. Just eating it burns energy. About 25% of the protein calories are burned off in digestion, absorption, and chemical changes.

25/ MUSIC 

Crank up your workout: Music that evokes joy can improve blood-vessel dilation by 26%. It helps us exercise longer by diverting our attention.

http://www.womenshealthmag.co.uk/weight-loss/how-to-lose-weight/2946/25-weight-loss-facts/

5 Protein Mistakes You've Been Making.

© Getty

Protein is the key to a fitter, leaner, stronger you—but that’s only if you are eating it right. Unfortunately, most women aren’t.
We chatted with nutritionist Rania Batayneh, M.P.H., owner of Essential Nutrition For You nutrition consulting firm, about the most common protein mistakes she sees women make.
How many of them are holding you back?

1. Not Pairing Your Post-Workout Protein With Carbs

“Exercise—especially high-intensity workouts or strength training—breaks down muscle fibres.

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A solid recovery and nutrition plan is what helps build those muscle fibres back up to make you stronger and fitter,” says Batayneh.
While protein’s amino acids are critical to helping repair your muscles immediately following a tough workout, carbohydrates help transport those amino acids into your body’s cells to trigger muscle growth, she says.
That’s why low-fat chocolate milk is a post-workout favourite among athletes. It has an ideal blend of carbs and protein (about three times more carbs than protein).

2. Not Getting Protein With Every Meal and Snack

If you’re like most women, you get the bulk of your protein at night. You eat oatmeal for breakfast, a salad for lunch, and a big slab of meat for dinner.
While your muscle probably won’t suffer as a result, your energy levels and waistline sure will, she says.
Protein is what keeps your blood sugar stable throughout the day, boosts satiety, and prevents the dreaded 3 p.m. slump.
Start your day right with a protein-packed breakfast, and aim to eat 20 to 30 grams of protein at every meal.

3. Thinking You Have To Get "Complete" Protein At Every Meal

The bulk of plant-based proteins lack at least one of the nine essential amino acids, which is why they’re called ‘incomplete’ proteins.
So to make each meal ‘complete,’ many women pair complementary ‘incomplete’ proteins together at each meal. As any vegetarian or vegan will tell you, it’s tedious and cumbersome.
And as Batayneh will tell you, it’s unnecessary. “If you’re eating enough of these plant-based foods to reach your recommended calorie intake and eating a variety of sources throughout the day, you’re also getting enough protein and array of amino acids,” she says.

4. Eating Protein From The Same Sources Every Day

While you don't need complete proteins at each meal, "it’s important to get all nine essential amino acids in your diet," says Batayneh.
Plus, every protein source comes with more than protein—it comes with different blends of vitamins, minerals, fats, and carbs. You need a wide array for optimal health, weight loss, and fitness gains.

5. Relying On Shakes and Bars For Protein

They are very convenient, we’ll give them that. But store-bought protein shakes, smoothies, and bars often come loaded with sugar, and many don’t contain all that much protein, either.
“Some are almost no better than a candy bar,” says Batayneh.
Plus, most are riddled with hard-to-pronounce ingredients you’d need a chemistry degree to understand.
Your best bet: Stick with real foods whenever possible.
Nuts, seeds, single-serving Greek yogurt cups, string cheese, and hardboiled eggs, for instance, are all just as convenient as protein bars and contain naturally occurring protein along with tons of other good-for-you nutrients.

http://www.womenshealthmag.co.uk/weight-loss/healthy-eating/4364/5-protein-mistakes-youve-been-making/ 

3 Ways to Take Your Yoga Practice Off the Mat

Many of us experience feelings of absolute tranquillity and relaxation during our yoga practice. But when we leave the safety and comfort of our mat for the big bad world of traffic, bosses, and other daily irritations, our calm, relaxed yogi demeanour can disappear fast. In order to get the full benefits out of our yoga practice, we need to find ways to ‘live’ our yoga, and trust that whatever works on the mat will also work off the mat. You can start by including the following 3 practices in your day-to-day life.

1. Be Aware of Your Body

Because yoga poses are not shapes that we usually find ourselves in throughout the day, they naturally lend themselves to being aware of our bodies. However, it’s equally possible to become aware of our posture and alignment in any situation we’re in. Just as your yoga instructor leads you to notice your alignment and the position of your body during yoga class, you can become aware of the positions your body takes as you sit, stand and move around throughout the day.

When sitting, check that it’s with a straight spine.

While walking, notice the position of your head and neck.

While standing, see whether your feet are pointed in, out or straight forward.

When texting, notice if your spine and neck rounds and hunches.

When stressed or very focused, notice your jaw, mouth, and forehead.

These are just a few examples of situations and postures you might find yourself in throughout the day. The more often you check in with your body, the more you will learn about the ways you habitually hold yourself, and where and why you hold tension in your body.

2. Notice Your Breath

Our breath literally sustains our life from moment to moment, yet outside of yoga class—where we are specifically directed to focus on our breathing, we rarely notice it. Throughout the day, take small moments to check in with your breath the same way you do during yoga class. Pay particular attention to how quickly you’re breathing, and how deep your breaths are, as these often reveal your state of mind and your stress level. Being aware of our breath allows us to steady it, which will in turn steady our body and mind, leaving us feeling balanced and relaxed. In particular, make sure to take deep breaths whenever uncomfortable sensations, emotions, or situations arise, as breathing into uncomfortable sensations allows them to relax and evolve.  You might start the day by taking a few long, deep abdominal breaths to kick-start the practice of breath awareness and get you ready to face with day with poise and composure.

3. Take Some Time For Yourself

In our busy, connected world, practicing yoga gives us a much needed time and space to take a break from the outside world and do something for ourselves. When we have this space, we can allow ourselves to stop constantly thinking about and comparing ourselves to others, and instead, conjure all of the strength we need within. Doing this, however, requires that we create short periods of quiet, alone time where we feel safe checking in with ourselves. Fortunately, there are many ways to do this!

Wake up a few minutes earlier than you usually do and enjoy the quiet morning in solitude.

Do a 10-minute restorative yoga pose before bed to relax and unwind.

Leave for work a few minutes early and spend that time meditating or breathing consciously in your car before you rush into the office.

Feel free to create that ‘you’ time whenever and wherever you can outside of the yoga studio.

https://yoga.com/article/yoga-practice-off-the-mat

Healthy Grilled Salads That You Need to Try Now

Salads serve as the perfect appetizer for any main course. So if you're planning a meat-heavy barbecue, you can depend on a fresh salad to stir your appetite just right. They're light yet filling and they're the perfect snack for a hot summer day. Try something new and enjoy a healthy grilled salad out in your backyard instead of the usual tossed kind!

Here are 3 healthy grilled salads you need to try the next time you light up your grill:

1. Corn-mato Delight

What you need:

6 ears yellow corn
2 plum tomatoes, diced
1 green bell pepper, diced
1/4 cup diced onion
1/2 bunch cilantro, chopped
2 tsp. olive oil

Salt and ground black pepper to taste
Place the corn on a lightly oiled grill. Cook over medium heat, turning occasionally, for at least 12 minutes or until corn is tender. Set aside and allow to cool. When ready, slice the kernels off the cob onto a large bowl. Add the plum tomatoes, green bell pepper, onion and olive oil then season with salt and black pepper. Mix until all ingredients are well-combined. Allow to rest for 20 to 30 minutes for the flavours to blend. Serve together with grilled meat.

2. Sunshine Salad

What you need:

1 medium pineapple, sliced into wedges
1 1/4 cup mandarin oranges
1 1/4 cup baby spinach
1/4 cup pine nuts
1 kg. chicken breast tenderloins
1 1/2 cup bottled beer
1/2 cup honey
1/3 cup Dijon mustard
6 tbsp. poppy seed salad dressing
2 tbsp. olive oil
1 tbsp. fresh rosemary
1 tsp. salt
1 tsp. garlic powder
1/8 tsp. fresh black pepper

In a large re-sealable plastic bag, mix together beer, honey, mustard, olive oil, rosemary, garlic powder, salt and black pepper. Add chicken tenderloin to the bag and shake to coat meat evenly. Seal and refrigerate overnight, turning the bag occasionally. When ready, thread chicken onto skewers and discard excess marinade. Cook chicken and pineapple wedges on a pre-heated grill over medium heat for 10 to 15 minutes or when meat juices run clear and pineapple is tender. Cut chicken and pineapple into bite size pieces and mix together on a salad bowl before serving.

3. No Mayo Potato Salad

What you need:

1 kg. red potatoes
2 tbsp. extra-virgin olive oil
For the dressing:

6 slices cooked bacon, chopped
4 green onions, chopped
1 clove garlic, chopped
1/2 cup extra-virgin olive oil
2 tbsp. minced parsley
1 tbsp. apple cider vinegar
1 tsp. ground black pepper
1 tsp. kosher salt
1/2 tsp. white sugar

Place red potatoes in a medium bowl then add 2 tablespoons olive oil. Toss to coat evenly. Cook on a pre-heated grill over medium heat for 20 to 30 minutes or until tender. Allow to cool, cut into quarters then set aside. In a large bowl, mix 1/2 cup olive oil, garlic, salt, pepper, vinegar and sugar and whisk until smooth. Add bacon, parsley, onion and potatoes to the bowl and toss until evenly coated. Serve immediately.

Add some freshness and nutrition to your summer barbecue with these must-try healthy salads!


http://ezinearticles.com/?Summer-Recipes:-3-Healthy-Grilled-Salads-That-You-Need-to-Try-Now&id=9153001

Weight Loss Creamy Cauliflower and Broccoli Soup

This Weight Loss Creamy Cauliflower and Broccoli Soup recipe is perfect for those days when you want something light, yet still satiating. Cauliflower and broccoli are awesome veggies that you can eat without guilt, because they contain lots of fiber that fills you up without adding extra calories. The almondmilk in this recipe gives a creamy texture and also cuts down on calories that would have been taken up by heavy cream or whole milk. A serving of this creamy, hearty soup contains only 124 calories and 5 grams of fat! That’s a win in our book.

Recipe: Weight Loss Creamy Cauliflower and Broccoli Soup

Prep time: 15 minutes

Cook time: 12-15 minutes

Yield: 4 servings

Serving size: 1¼ cups

Ingredients

• 1 head cauliflower
• 1 head broccoli
• 1 teaspoon extra virgin olive oil
• 1 tablespoon minced garlic
• 1 shallot, thinly sliced
• 2½ cups Silk® Unsweetened Original Almondmilk
• ¼ cup Sargento® Artisan Blends® Shredded Parmesan Cheese
• ¼ teaspoon salt
• black pepper, to taste

Instructions

1. Core and chop the cauliflower and broccoli.
2. Bring a large pot of water to a boil and cook the cauliflower and broccoli for 8-10 minutes, or until fork-tender. Drain and set aside.
3. While the cauliflower and broccoli are cooking, heat a small skillet over medium-low heat. Add the oil, garlic and shallot and cook for 4-6 minutes, or until the shallots are soft.
4. Using either a high-powered blender, or an immersion blender in a large stockpot, blend together the cooked cauliflower, broccoli, shallot mixture, milk and cheese.
5. Blend on high until smooth, and season with salt and black pepper.

Nutrition Information

Per Serving: (1¼ cups)

Calories: 124

Calories from fat: 46

Fat: 5g

Saturated Fat: 3g

Cholesterol: 8mg

Sodium: 380mg

Carbohydrates: 15g

Fiber: 4g

Sugar: 8g

Protein: 7g

WWP+: 3

SmartPoints: 5

http://www.skinnymom.com/10-weight-loss-recipes-to-boost-your-efforts/#/1

Flight Healthy Snacks! :)

Recipe: Roasted Butternut Squash with Kale

Raise your hand if you’ve ever been intimidated by kale. Well, you shouldn’t be! There are tons of other ways to incorporate it into your diet other than raw in a salad… such as this sweet side dish! The brown sugar and natural sweetness of the butternut squash help to balance out the bitterness of the kale, and you’ve got an extra bonus of dried cranberries to carry the sweet note throughout the entire dish.

Recipe: Roasted Butternut Squash with Kale

Prep time: 20 minutes

Cook time: 25-30 minutes

Yield: 8 servings

Serving size: ¾ cup

Ingredients

• 2 tablespoons extra virgin olive oil
• 8 cups butternut squash, cut into 1-inch pieces
• ¼ teaspoon cinnamon
• ½ teaspoon salt
• Black pepper, to taste
• 1 shallot, thinly sliced
• 1 tablespoon brown sugar
• 4 cups kale, cut in bite-sized pieces
• ½ cup Reduced Sugar Craisins® Dried Cranberries

Instructions

1. Preheat the oven to 350°F and spray a baking sheet with nonstick cooking spray or line with a silicone baking mat.
2. In a large mixing bowl, toss 1½ tablespoons of oil with the squash, cinnamon, salt and black pepper.
3. Spread the squash in a single layer onto the prepared baking sheet and roast for 20-25 minutes, or until fork-tender but not mushy.
4. While the squash is roasting, heat a medium skillet over medium-high heat. Add the remaining ½ tablespoon of oil and cook the shallots until soft, about 4-6 minutes.
5. In a large mixing bowl, toss the brown sugar, kale and Craisins together.
6. In the last 5 minutes of roasting time for the squash, spread the kale mixture on top of the squash and finish cooking until the kale shrinks and wilts.
7. Gently toss the cooked shallots into the butternut squash and kale mixture.

Nutrition Information

Per Serving: (1 cup)

Calories: 140

Calories from fat: 33

Fat: 4g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 160mg

Carbohydrates: 29g

Fiber: 6g

Sugar: 8g

Protein: 2g

WWP+: 4

SmartPoints: 5

http://www.skinnymom.com/recipe-roasted-butternut-squash-with-kale/

11 Foods To Swear Off in 2016

This year, commit to making yourself a healthier you. It’s a lifestyle change you’ll need to ease into and one way to do that is by cutting out foods that are bad for you. If you want to see results, try ditching the following foods.

1. Potato chips: This thin chip is packed with fat and calories. Plus, Pringles isn’t joking around when they say, “Once you pop, you can’t stop”. Chips are really hard to portion control.

2. Soda: It’s time to say goodbye to soda pop. And that means diet soda too. It’s a can of chemicals that is standing in your way of weight loss and can have a psychological impact. 

3. White rice: White rice isn’t just missing its color. It’s missing antioxidants, fiber and nutrients, too. Your body absorbs white rice quickly, making your blood sugar and insulin spike, which can lead to extra fat storage.

4. Movie popcorn: Movie popcorn is pretty much absent of anything healthy. It’s a large bucket of butter, oil pretending to be butter and a whole lot of trans fat. If you like popcorn for a snack, air pop your own and try and skip out on the salt and butter, opting for healthy toppings instead.

5. Sugary cereals: You may think your cereal is healthy by the photos and confusing words, but have you checked the labels? You may be surprised to see just how much sugar you’re eating in the mornings!

6. Sprouts: You won’t hear us typically saying no to eating your greens, but skip the sprouts. These little guys are notorious for causing food-borne illness (think salmonella, E. coli and listeria) because they grow in warm and moist conditions — which is also optimal for bacteria growth. Next time you want the crunch of a sprout in your meal, use cabbage or shredded carrots.

7. Canned soups: There’s a good chance you have a lot of cans of soup stacked in your pantry because they were on sale for $1 a piece, but did you read the labels? Canned soup has enough sodium to make your blood pressure go through the roof. Plus, most canned soups are so processed that they have lost almost all of their health and nutrition benefits.

8. Fruit juice: Why drink your calories? If you want the nutrients from an orange, eat an orange. Fruit juices have unnecessary additives that fruits do not. Drinking fruit juices also causes spikes in blood glucose, where eating the fruit itself does not. Next time you get a hankering, eat the fruit and just drink some water. Or consider dressing your water up by adding fruit to it!

9. Granola bars: Many granola bars are loaded with sugars and oils. Be careful about what you purchase. Try a Kind Bar or make your own. Alternatively, grab a whole fruit and a small handful of almonds for an on-the-go snack.

10. Bagels: Bagels, while delicious, are not a good way to start the day. There are plenty of ways to make them skinnier, but in general, a bagel is only going to give you carbs and calories. Not to mention their high ranking on the glycemic index, which gives your body a bad spike in insulin and inflammation of the body.

11. White bread: Much like white rice, this bread is essentially stripped of all its nutrition, leaving you with a processed spice of something that will only cause weight gain. Instead, opt for whole-wheat bread. It’ll give you more energy, keep you full longer and actually provide your body with some nutrition.

http://www.skinnymom.com/11-foods-to-swear-off-in-2016/