Buongiorno! Stamani la mia colazione preferita 😍: yogurt alla vaniglia, mix di semi e flakes di farro bio 😋🌾 Carboidrati: 36,1g
E ora via con anatomia specifica 😀😥
Buona giornata 🍃☀
Full day of eating in a bulk, with 2 out of 3 meals at work. Meal 1 = a low kcal one: a high protein salad with beef, cottage cheese, banana and beets (650 kcal approx). SKWAATS. And after training it's nutrient dense eating time (#anabolicwindow gains ya dig?). Meal 2 (pics 3 and 4) = plain salmon with veggies and bowl of salmon salad topped with lasagna (yes). Looks can be deceiving: while it looks like it could be a cutting meal, the meal was easily 2000 kcals (what, with 250 g salmon, cottage cheese, avocados, fullfat cheese, and a random +900 kcal from the microwaved lasagna I tossed in just like that🍝). Final macrofinisher bowl with kvarg, a helluva lot of fruit🍌🍓, microwaved pumpkin, 4 ricecakes with 20 g peanut butter each and a pint of haagen dasz chocolate icecream and more stuff - was about a solid +2800 kcal 🙄
Love for macros AND micros, hah! Ending this bulk on sunday after a powerlift meet at around 97-98 kg bodyweight (failed in getting to 100 lol, saving that for the future I guess😂). Neat to experience I could ramp kcal intake up to around 5000-6000 kcal (depending on activity level that day) in the final weeks of bulking and not get excessively fat (hell I was not gaining at <5000 anymore at some point). Perks of being an active viking, having faith in the bulk process and having actually grown some damn muscle in the past 8 months of hard permabulking. I remember the "dammit I feel I'm getting too fat" days 1 month after cuts, endlessly stalling forever and not really getting anywhere 😂 If you're carrying around too much fat for a bulk, always get lean first. When you bulk at acceptable, healthy bodyfat levels: embrace it. And never allow yourself to get TOO fat again because permacutting isn't fun 😅
Jackpot!!!!!! 😂😍🍉 Although not as awesome as the dream I had last night. In the dream, my mum bought a watermelon SO big that she had to roll it into the house lol. I wish that was real so badly. I just love watermelon so much ❤❤❤
Happy Fri-Yaaaay guys! This was a very strange week this week, I am not sure why just felt weird. Do you have weeks like that? Anyway Ive made a lovely breakfast but didnt like the shot, so I am sharing this chia pudding with berries.
Eating abroad do not have to mean fries to every meal, a fresh salad with sauce on the side is a very good choice if you want to avoid feeling bloated. Salmon salad with esparagus and mixed veggies for me 😍💪🏻
Happy midsummer's eve! 🌸
Buongiorno con uno dei meravigliosi dessert preparati ieri sera alla seconda e, purtroppo, ultima serata del corso dallo Chef Marcello Ferrarini 😍 Sto già scrivendo l'articolo con tutto ciò che ho imparato e con le ricettine, Iscrivetevi alla newsletter per essere sicuri di non perdetevelo ➡ malquadrato.com (link diretto in biografia ☝)
What I eat in a day! It's not fancy. It's not perfect. But it works for me. I am loosely using the portion fix system. I say loosely because sometimes I lose track, or we are out of something, or I splurge a bit. So here it is!
🍳Breakfast was the worlds ugliest omelette haha. Just turkey sausage and eggs, big enough to share, with fruit and veggies on the side. I didn't blend up a green smoothie like usual but I always get fruit and veggies in the morning! It's vital for me to have a successful day. If I get hungry I make poor decisions, so breakfast is an important meal for me.
🍫Chocolate flavored dense nutritional smoothie with organic peanut butter for first lunch on the go! Icey and cold!
🐟For second lunch I had tuna fish on a whole wheat bagel topped with some lettuce. A side of cheeze-it's because man, they fix that salt craving! And hey, at least they don't have sugar. 🤷🏼♀️
🥜I tossed back a scoop of "treat trail mix" before getting the kids in bed because I was shaking hungry! I love these little dressing cups. They are perfect to keep my portions under control.
🐔Finally sitting down to a simple dinner. I am tired! So I just grilled some chicken breast and wrapped it in lettuce. Add lemon water and it's a nice refreshing way to end the day.
You can see I'm really pretty boring. I try to eat healthy, but I'm grateful we don't have any food restrictions and we can slack sometimes if we need to. I'm ALL about balance and moderation and learning to make better choices every day!
11 weeks down 😜For me this is the difference between 1600kcal a day + hiit and 2200kcal a day + weight training. Since going to LA I've gained 5kgs, I am hoping most of that is muscle. My clothes are a little tighter, but I feel 100% better. So here's to bigger glutes, stronger arms and feeling comfortable in my own body #bodypositive
* ⚠️ Dieser Beitrag enthält Produktempfehlungen und Werbung ⚠️
Na, wie sieht es aus bei euch? Seid ihr vom Unwetter betroffen gewesen oder seid ihr verschont geblieben? Bei uns ist eigentlich nichts Großartiges gewesen aber kühler ist es (Gott sei Dank) geworden... die Wärme hat mir gestern ganz schön zugesetzt. 💦 Dieser ständige Wechsel zwischen der Hitze draußen und den überklimatisierten Geschäften und Büroräumen... Mein Kreislauf war total im Eimer. 😅 Solch ein Wetter ist gar nicht mein Ding. 😶
Was allerdings total mein Ding ist, ist mein über alles geliebter Grießauflauf 👆🏼. 😍 Hier in der Schoko-Variante 🍫 getoppt mit Heidelbeeren, Haselnüssen und Haselnussspread von @rapunzel_naturkost*! ☺️👌🏼 (Rezept in den Kommentaren)
Startet gut ins Wochenende! 🙋🏻
* ⚠️ This post contains product reviews and advertising ⚠️
Well, how was your night? Have you been affected by the storm? In my area there was not to mention anything, but it became cooler (thank God) ... the yesterdays heat I treated me. 💦 This constant change between the heat outside and the over-the-air shops and offices... My circuit was totally down. 😅
However, let us have a look at my beloved semolina casserole 👆🏼. 😍 Here it is in the chocolate version 🍫 topped with blueberries, hazelnuts and hazelnut spread by @rapunzel_naturkost*! ☺️👌🏼 (recipe in the comments)
Have a good start into the weekend! 🙋🏻
Auf in Richtung Wochenende mit meinen leckeren Schoko-Grieß Sandwich Cookies 🍪
▶ Cookies : .
▶ 100 g Haferflocken "fein"
▶ 20 g Erythrit "Xucker light"
▶ 1 TL Kakao "stark entölt"
▶ 1/2 TL Zimt ▶ 100 g Apfelmark ▶ alles mischen auf ein mit Backpapier ausgelegtes Backblech dünn aufstreichen ▶ bei 180 ° ca 20 min backen, aus dem noch warmen Teigboden 6 - 8 Ringe ausstechen und abkühlen lassen....
▶ Schoko-Grieß Füllung : .
▶ 80 g Weichweizen Grieß
▶ 1 EL Erythrit ▶ 1/2 TL Flohsamenschalen Pulver
▶ 80-100 ml Kokosmilch ▶ 10 g Cookies & Cream Whey ▶ 1/2 TL Kakao "stark entölt"
▶ optional "Karamel Flave Drops ▶ Kokosmilch im Topf erhitzen, Grieß nach Packungs Anleitung zubereiten, Kakao & Whey untermischen ....wenn nötig noch etwas kalte Kokosmilch dazu geben
.... Flohsamenschalen mit einem Schneebesen kräftig einrühren...▶ optional Flaver Drops dazu geben....Masse etwas stehen lassen, denn mit der Zugabe der Flohsamenschalen bekommst du eine schöne feste Konsistenz die du dann in Ringe ausstechen kannst und zwischen die Cookies legst....▶optional in Kokosflocken oder Pistazienkerne wälzen....
▶Tip im Kühlschrank gelagert hält sich der Leckerbissen gut ein paar Tage 👌außer du verputzt sie sofort 😉...so wie ich das tut🙊🙈
Super snacking ✨✌🏽 Heading to the blue mountains this arvo with a heap of blogger babes - see insta stories from NOW for all the updates - and throughout the weekend. 💕🙌✨ I'll be heading up a styling and photography workshop! 🌿👋🏻
Rompemos el misterio... ¡así se verán tus platos en este Brunch dominguero! 🍽🍃#NosfuimosdeBrunch 😱😱😱 Cast en orden de aparición:
✨ Scone de queso maduro, salchichita casera y salsa cremosa de cilantro picante y encurtidos. 🧀🌿
✨ Polenta cremosa con camarones a la plancha y gremolata de mandarina y jamón pata negra. 🦐🍊
✨ Triffle de naranjilla y manzanilla con frutas maceradas y crocante de almendras. 🍓🌰
✨ Gin Tonic con frutas y especias
Como la vez anterior, atenderemos en tres tandas en los siguientes horarios: 9:30 - 11:15 - 12:45 ⏰ Haz tu reserva al 0980981579📱🍽
Domingo 25/Junio • 9H30 a 14H00 • $18,00
You know that video of the woman singing and dancing about food and she's like, "GUAC-AMOLE, GUAC, GUAC-AMOLE" ??? Yeah, that's what I think about pretty much every time I crave, eat or think about avocados... lol. ANYWAY!
I could probably write a novel about avocados following all of the research I did, but here's some top facts!
➡️ No cholesterol and reduces cholesterol levels significantly
➡️ Reduces blood triglycerides up to 20% (reduces risk of heart disease)
➡️ MORE potassium than bananas (good for cramping, reduces blood pressure)
➡️ Majority of the fat is OLEIC acid (reduces inflammation, beneficial effects on genes linked to cancer, activates part of brain making you feel full, and produces greater feeling of satiety) ➡️ High in fibre (weight loss, reduces blood sugar spikes, strongly linked to lower risk of many other diseases)
➡️ Increased antioxidant and vitamin absorption (nutrients need to be combined with fat in order to be utilized) ➡️ High in lutein and zeaxanthin (eye health, protects against eye disease, reduces risk of cataracts and macular degeneration)
➡️ Extracts can reduce symptoms of arthritis 🥑🥑🥑🥑🥑🥑
Make your own Japanese Clay Pot dish... you can do it... all the seafood, clam juice and miso paste... my inspiration was that clam bake tin foil oven dish I've been seeing on Facebook. I just flipped it a bit and went Asian not Cajun ( no Old Bay in it) Lol. Because I'm from the Bay to LA everything I cook is either gonna be Mexican or Asian influenced. Lol 🤷🏽♀️ #whatieat#clteats#clt#charlotte
Always an exciting day when my @thrivemkt order is delivered. For those of you who are unfamiliar with Thrive Market, it is like an online Costco that sells healthier food and products from top-selling, organic brands at wholesale prices. It's $59.95 a year for a membership and free shipping on all orders over $49.00! I've saved hundreds of dollars since discovering them over a year ago. I buy all of my @acureorganics products (shampoo, conditioner, body wash, face wash and lotion) from them as well, they are almost half the price as at Target & Whole Foods. If you haven't already, give @thrivemkt a try. They offer a free 30 day trial with 15% off your first order. Pictured are some of my usual staples, I especially love their own organic line of nuts and nut butters!
I'm looking for 8-10 ladies 👭 who are looking to change their mindset and crush some fitness goals. 💪🏻
You have to be willing to commit!
✨Commit to a new lifestyle
✨Commit to a new diet
✨Commit to a new YOU! 🎉
If you're afraid of commitment, this may not be for you. .
Are you willing to commit to yourself for 30 days, lose 5-15 pounds and KEEP IT OFF? 💯
If you're ready to change your LIFE and kick those GOALS in the teeth send me a message! My next fitness group starts July 3rd. I would love to have a conversation about it.
Another easy summer dinner...🌞
Being a dietitian in the wellness world has forced me outside my food comfort zone. And over the past year, I've tried many new, different grains. Who knew there were more grains than just rice, bread, and pasta?? 🙈🤷🏾
Couscous is made from wheat. It's not a great source of fiber, but does provide other vitamins and minerals and can add variety to your diet.
Couscous & Salmon Salad
1/2 package of mixed greens (I used spinach & arugula mix)
5-6 grape tomatoes, halved
1/4 cup feta, crumbled
3-4 oz. cooked salmon
1/4 cup cooked couscous
My go-to homemade dressing:
1/2 Tbsp. olive oil
2 Tbsp. red wine vinegar
1/2 tsp. Italian seasoning mix
*Mix it up with different seasonal veggies like cucumbers, bell peppers, and squash.
*Make it vegetarian with brown lentils instead of fish.
🚫🐣 Migas con chiles toreados 😋 Migas is traditionally a Mexican breakfast dish, but I like it for dinner just fine 👍 Basically just cut up some tortillas and toast them up in a saucepan and mix in with some tofu scramble. Mine are paired with some banana peppers from my garden (my new fave phrase)💖
Here is all my food for today! 😀 Breakfast was a bagel thin egg sandwich, AM snack was Dark Chocolate Coconut Kind bar, Lunch was a turkey sandwich with green peppers and LF cottage cheese, PM snack was LF string cheese, Dinner was boneless skinless chicken thighs with alfredo noodles and steamed zuchinni/summer squash, then Dessert was a no sugar added rice pudding with whip cream! That's the general idea of what I eat most days! #food#whatieat#igfitgirl#igfitfam#igfit#healthylifestyle#lifestylechange#motivation#goals#proud
Proud of my weekly meal prep! I made lunches and dinners for the next 7 days!
Meal 1: Pasta & Asparagus 🍝
Trader Joe's Red Lentil Sedanini pasta, spiraled carrots, grilled asparagus, and Trader Joe's Arrabiata sauce
I love this meal because it tastes just like comfort food pasta and marinara, but it's loaded with protein and hidden vegetables!
Meal 2: Asian Stir-fry Vegetables & Tofu 🌶🥕
Red bell peppers, mushrooms, carrots, & onions, and Trader Joe's High Protein Tofu marinated in soy sauce
Meal 3: Sweet Potatoes, Riced Cauliflower/Broccoli, and Steamed Vegetables (Birdseye Carrots, Broccoli, Snap peas, and water chestnuts)🍠🍚🌶🥕
Roasted sweet potatoes are EASILY one of my favorite foods. I season them with garlic salt and pepper, roast them at 350 for 45 minutes (turning ever 15 minutes), and then add balsamic vinegar and broil at 450 for 10 minutes! They are soft, sweet, savory, and so filling! They are the highlight of this meal and pair so nicely with the rest of the veggies!