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Chicken and Avocado Burritos recipe…

Chicken and Avocado Burritos recipe Source by drericz

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Fat Loss 

Chicken and Avocado Burritos – Tap the pin if you love super heroes too! Cause g…

Chicken and Avocado Burritos – Tap the pin if you love super heroes too! Cause guess what? you will LOVE these super hero fitness shirts! Source by PaulaMYanes1990

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Fat Loss 

Chicken and Avocado Burritos…

Chicken and Avocado Burritos Source by stepha1990

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This Is Exactly What You Need to Eat For Breakfast to Lose Weight

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Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We’ve enlisted the expertise of two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Calories

Aim for a range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 350 to 400 calories.

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Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

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Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it’s OK to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.

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Sugars

If you follow the equation for carbs above, then you won’t have to worry about going overboard on sugars, especially if you’re eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that’s about 1.5 teaspoons’ worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

A Few Examples of Perfect Breakfasts

Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you’re eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
Calories: 328
Total fat: 9.7 grams
Saturated fat: 1 gram
Carbs: 51.1 grams
Fiber: 7.2 grams
Sugars: 16.6 grams
Protein: 11.8 grams


Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.
Calories: 345
Total fat: 15.7 grams
Saturated fat: 3.5 grams
Carbs: 36.8 grams
Fiber 9.7 grams
Sugars: 3.2 grams
Protein: 17.4 grams


Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split — have half of the smoothie before your workout, then have the rest plus the egg after the workout.
Calories: 368
Total fat: 12.6 grams
Saturated fat: 5.1 grams
Carbs: 49.5 grams
Fiber: 9.4 grams
Sugars: 25.5 grams
Protein: 25.4 grams

Breakfast Mistakes to Avoid

Skipping out: When you sleep, your body slows down while you’re not eating. So when you wake up, if you don’t break the fast (yup, that’s where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It’ll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you’ll not only feel satisfied longer, but you’ll also have more energy for the workouts that can make you drop pounds even faster.
Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy, such as having an all-protein meal, means you’re not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Looking to lose weight during other times of the day? Here’s what to eat for lunch, what to eat at snack time, and what to eat at dinner to lose weight.

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The 1 Change I Made to Cure 10 Years of Feeling Bloated

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Entering college was supposed to be all bliss and excitement, but I had such terrible digestive issues, I wouldn’t dare stray far from my dorm bathroom. It was so embarrassing, feeling so bloated and being so gassy, the only person I could confide in was, of course, my mother. In her thick Long Island, NY, accent she said, “Aww, yaw just nervous. You’ll feel bettah soon.”

But months later, nothing had changed. I felt happier at college than I’d ever felt in my entire life and I was far from nervous. I still felt like sh*t, though. As a vegetarian who lived on cheese, I was lactose intolerant in a major way, so giving up dairy helped. I even gave up gluten but pretty much felt the same — tired and bloated. Every time I ate, I had digestive pains. Plus, I thought being a gluten-free vegetarian would help me drop my college weight gain, but I was actually gaining more weight.

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Why? Gluten-free baked goods, breads, pastas, and vegan ice cream and cookies were part of my daily diet, so no wonder the scale numbers were going up. And even after giving up gluten for 10 years, my stomach was still a bloated mess. It wasn’t until I ditched the processed junk and started eating more salads, roasted veggies, soups, beans, whole grains, and fruits that I noticed the enormous difference I had been hoping for. I felt energized and lighter, and, most importantly, I had no more belly bloat. I mean NONE. I even started introducing a little gluten back into my diet and still felt amazing.

The cure? Fiber. I wasn’t eating close to enough on my junk-food gluten-free, vegetarian diet. I started focusing on getting at least 25 to 30 grams a day, which worked out to at least eight grams at each meal and three to four grams for each of my two snacks. To ensure I get my fill, I add ground flaxseed and berries to my smoothies and baked goods, chia seeds to my overnight oats, use avocado when I make pesto pasta, and add beans, quinoa, and sunflower seeds to my salads.

I was not only free from the chains of feeling bloated, but eating more fiber filled me up and I wasn’t nearly as hungry as I had been, which helped me eat fewer daily calories, and in, turn lose weight. Talk about a major win-win, people!

American diets tend to focus on getting more protein and eating fewer carbs, so if you find that you’re feeling bloated, gassy, and you can’t remember the last time you pooped, check your fiber intake! As a general rule of thumb, make sure to get fiber every time you eat, whether it’s through veggies, fruits, nuts and seeds, or whole grains. If you need some meal and snack inspiration, check out these recipes:

High-Fiber Breakfast Ideas
Fiber-Filled Smoothies
Top 10 High-Fiber Foods
High-Fiber Snacks
High-Fiber Fruits

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Spicy quinoa lettuce cups

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Looking for healthy lunch ideas? Try these yummy spicy quinoa lettuce cups by our January 2017 cover model, Tiffiny Hall.

 

// Prep: 10 min // Cook: 30 min

Ingredients (Serves 2) Prep: 10 min // Cook: 30 min

  • ¾ cup mixed quinoa
  • 1 ¾ cup vegetable stock
  • 125g tin four bean mix, drained and rinsed
  • 2 tsp ground cumin
  • 2 tsp chilli powder
  • 1 garlic clove, crushed
  • ¼ avocado
  • 1 tsp lemon juice
  • 4 tomatoes, cut into 1 cm dice
  • ¼ bunch coriander, finely chopped
  • 4 large cos lettuce leaves

Method

1. Preheat oven to 180°C and line a baking tray with greaseproof paper.

2. Place quinoa into a saucepan with 1 ¾ cup vegetable stock, simmer for 15 minutes or until cooked through. Drain quinoa and spread onto a baking tray. 

3. To the baking tray, add bean mix, spices and garlic and mix through. Place into the oven and bake for 15 minutes, or until quinoa is slightly crunchy. 

4. Meanwhile, mash avocado and lemon juice together and set aside. 

5. Remove quinoa from oven, toss tomato and coriander through quinoa and bean mix.

6. Spoon quinoa mix into lettuce leaves and dollop on avocado to serve. 

Get Tiffiny’s full work out and meal plan in the January 2017 edition of Women’s Health and Fitness Magazine.

Find more healthy recipes in our extensive recipe collection.

 

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Why You Should Be Putting Lemonade In Your Coffee

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As cooling caffeine-delivery systems go, your standard issue cold brew is pretty hard to beat. Hard… but, it turns out, not impossible. The evidence? Consider the Thunderbolt, an icy, tart, insanely refreshing drink that’s just a simple combo of espresso and lemonade. (And which I’ll be drinking every afternoon from now until November.)

I first encountered the Thunderbolt two years ago at Smith Canteen, a cafe in my Brooklyn neighborhood, and was immediately hooked. Since then, I’ve discovered that the formula, though inspired, is not wholly original—and actually has a devoted following among coffee geeks everywhere from Sweden to Mexico.

RELATED: 4 Genius Breakfast Ideas That Start With Avocado

The best part about this new breed of icy beverage? It really couldn’t be easier to make at home—no fancy gear required. Just grab yourself a glass, fill it with ice, and combine lemonade with a shot or two of chilled espresso or cold brew concentrate. Store-bought lemonade is fine (I’m partial to Newman’s Own) as long as it’s not too sweet.

Or, if you really want to play around, try swapping out the still stuff for some sparkling lemonade instead. Indeed, while its origins are hard to pin down, with its tart, citrusy edge, the Thunderbolt does have a lot in common with the espresso tonic, another (seemingly Swedish-derived) coffee trend that’s been the darling of craft coffee shops for a few summers now. (For the uninitiated, it is exactly what it sounds like: a glass of tonic water over ice, topped with a shot of espresso.)

RELATED: 14 Trader Joe’s Items That Will Basically Change Your Life

Coffee and soda hybrids of all stripes might just be the “it” drinks of the summer. During a recent swing through Charleston, SC, I stopped in at the Daily and sat in the sun sipping a delightful combination of grapefruit soda and espresso, garnished with a twist of orange peel. At Cocoa Cinnamon in Durham, NC, you can order a dark and sweet Kokytu, which consists of an espresso over an iced cane sugar Mexican Coke. And, at the new Stumptown cafe in New Orleans’ Ace Hotel, they’re serving the “Endless Summer,” a julep-inspired concoction made from cold brew laced with mint simple syrup and sparkling water.

But why stop there? We’re already dreaming of an amped-up espresso Dark and Stormy and a cherry cola cold brew.

This article originally appeared on RealSimple.com.

Also check out http://healthywithjodi.com

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Add Some Pantone 2017 Greenery to Your Workout Wardrobe

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Pantone’s color of the year reminds us of a few things: fresh, new beginnings . . . springtime . . . and also avocados, matcha, and salad. If you’re looking for more of this color (“Greenery”) in your life, and perhaps you also prefer to channel “avocado” when you’re on a run or in the gym, then we have the perfect gear for you.

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Become a Healthy Baker With These Surprising Butter Substitutes

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Baking calms the mind and feeds the soul, but all that buttery goodness can pack on the pounds. If you’re looking to make healthier baked goods, omitting some or all of the butter from your favorite recipes can greatly reduce the calories, fat, and cholesterol. There are countless ways to replace eggs in recipes, and here are healthier alternatives to using butter (great for vegan bakers, too).

Applesauce: Often used to replace oil in recipes, applesauce can also be used as a butter alternative, and it works best in cake-like recipes (like this vegan banana apple chunk bread). Replace half the amount of butter in your recipe with applesauce; if the recipe calls for one cup of butter, use half a cup of butter and half a cup of applesauce. If you don’t mind a denser, more moist bread, replace all the butter with applesauce to cut even more calories and fat.
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Avocado: Substitute half the amount of butter in a baking recipe with mashed avocado (it works well with cookies and quick breads like these pumpkin apple muffins); use the same method as you would when using applesauce. Using avocado not only lowers the calorie content, but also creates a softer, moister baked good, and is perfect if you want to omit the dairy. You can also use avocado in place of butter to make vegan “buttercream” frosting.
Earth Balance: Replace all the butter with Earth Balance to reduce saturated fat and cholesterol. Using Smart Balance rather than Earth Balance will also save some calories, and note that Original Smart Balance is now dairy-free!
Canola oil: In certain recipes, replacing butter with oil works well, especially if the recipe calls for melted butter. Fiddle with your favorite recipes to figure out when canola works instead of butter; when baking chocolate chip cookies, I’ve had success substituting half a cup of canola oil for half a cup of unsalted butter. Although slightly higher in calories, canola is much lower in saturated fat, cholesterol, and sodium.

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Greek yogurt: Replace half the amount of butter in your cookie recipes with half the amount of full-fat plain Greek yogurt. For example, if the recipe calls for one cup of butter, use half a cup of butter and one quarter cup of yogurt. You’ll reduce the calories and the saturated fat. Play around with using more yogurt and less butter to see if you still like the taste and consistency. Here are more ways to use Greek yogurt in baking recipes. If you’re avoiding dairy, use soy yogurt instead, like this recipe for protein banana bread.
Prune purée: Often used to help little ones stay regular, prune purée also makes a low-calorie and low-fat alternative to butter. Whatever amount of butter the recipe calls for, replace it completely with store-bought baby food prune purée (unless you have time to make your own; just purée prunes in the food processor). This option works well in recipes that involve chocolate and cinnamon.

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