tag:blogger.com,1999:blog-67980367931478073102024-03-13T06:01:50.636-07:00Fitness, Nutrition and Wellness for WomenTips, advice and info for women on weight loss, nutrition, fitness & overall wellness.Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-6798036793147807310.post-10726981518249007342017-06-13T11:21:00.000-07:002017-05-25T14:19:29.698-07:00Guilt free, gluten free Paleo style pancakes<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><span style="font-size: small;"><a href="http://2.bp.blogspot.com/-LRxvTRCeDGU/TfZUvhetRJI/AAAAAAAAADo/L1eZ6Ycj3iE/s1600/zucchini-pancakes.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="268" src="https://2.bp.blogspot.com/-LRxvTRCeDGU/TfZUvhetRJI/AAAAAAAAADo/L1eZ6Ycj3iE/s400/zucchini-pancakes.jpg" width="400"></a></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">I like pancakes, who doesn’t? I wanted a weekend treat and knowing there is absolutely nothing healthy about the traditional pancake, I wanted to find a better way. I wanted a gluten free and free of all other grain types, homemade healthy option. I looked at a few sources online and then modified to make my own versions. Below are two I have tried :) </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">If you have a healthy gluten free, Paleo friendly pancake recipe you want to share please feel free to post it in the comment section below! </span></span></div>
<a href="http://bmbbeautiful.blogspot.com/2011/06/guilt-free-gluten-free-paleo-style.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-48271576430493532122017-05-26T05:29:00.000-07:002017-05-25T14:36:58.547-07:00Homemade Protein Bars<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><br></span></span></span></span>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><a href="http://4.bp.blogspot.com/-waM9y9Y0Q_8/TmypjJzQwDI/AAAAAAAAADs/ElNgLhTrONo/s1600/protein-bar-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="https://4.bp.blogspot.com/-waM9y9Y0Q_8/TmypjJzQwDI/AAAAAAAAADs/ElNgLhTrONo/s320/protein-bar-1.jpg" width="320"></a></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><span style="color: black; font-size: xx-small;">I often get asked by clients about eating protein bars. While this sounds like an ideal convenience food and promises all the healthy benefits that protein provides your body, be careful. Unfortunately many protein bars and such substitutes on the market today are full of preservatives, junk and even sugar. They are really just short of a fancy chocolate bar. Rather than playing the guessing game of which one (very few) are good for you out there, and wasting $3-5/bar, why not just make your own?! This is a very simple recipe and very yummy. Have fun with it get creative and try your own variations. </span><b> </b></span></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-size: xx-small;"><br></span></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-size: xx-small;">Check out my <b>homemade protein bars recipe</b> </span></span></span></span></span><br>
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</div><a href="http://bmbbeautiful.blogspot.com/2011/09/homemade-protein-bars.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com1Toronto, ON, Canada43.653524 -79.383906943.46971 -79.6997639 43.837337999999995 -79.0680499tag:blogger.com,1999:blog-6798036793147807310.post-7191911689539170722017-05-25T04:53:00.000-07:002017-05-25T14:20:06.955-07:00The Biggest Mistakes You're Making at the Gym & How to Fix Them<!--[if gte mso 9]><xml>
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<span style="line-height: 115%;">Personal trainers like me spend all day watching people
work out, and we see people day in and day out motivated, and ready,<span style="mso-spacerun: yes;"> </span>some very consistent but not getting any
results. The one thing most have in common is there are making some big
mistakes…read on and find out if any of these are holding you back from
reaching your goals. </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"> </span>
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
1: </span></b><span style="line-height: 115%;">Cardio</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Spending extended periods of time on cardio machines tops
the list because we see it particularly with women. Doing steady state cardio
on machines like the elliptical or the bike is just wasting your time,
especially if your “cardio session” includes texting, talking on the phone or
reading a book.<span style="mso-spacerun: yes;"> </span>There are times when
steady state cardio can be a good part of your training routine, but it will
not do much for you unless you incorporate weight training and interval
training in your routine. </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="font-weight: normal; line-height: 115%;">Increase
your workout intensity, but lower your duration. Try something fun and
new (kickboxing, bootcamp class, sprints, or play a new sport like soccer) and
continue to switch things up to keep your body guessing.</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Instead of 45min+ steady state (cardio at a steady pace)
elliptical workout try 20mins of interval training such as the following
routine:</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Pick the one of the following stair master, jump rope or
treadmill:</span></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="mso-list: Ignore;">1.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="line-height: 115%;">2
min warm up at a light pace</span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="mso-list: Ignore;">2.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="line-height: 115%;">1
min moderate pace</span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="mso-list: Ignore;">3.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="line-height: 115%;">30
secs as hard as you possible can (sprints, high knee skipping or literally
running on the steps of the stair master)</span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="mso-list: Ignore;">4.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="line-height: 115%;">Repeat
#2 and 3 six times</span></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="mso-list: Ignore;">5.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="line-height: 115%;">Finish
with another 2 mins at a light pace for a cool down</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">You should feel “done”! Do this routine only a few times
a week. </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#2: Weight Training</span></b></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="mso-list: Ignore;">a)<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">Not doing any weight training:</span></b><span style="line-height: 115%;">
This is probably the biggest mistake you can make if you want your body
composition to change.<span style="mso-spacerun: yes;"> </span>Weight training,
make your body tight and firm, builds lean muscle which makes you appear
smaller as muscle takes up less space than fat in your body.<span style="mso-spacerun: yes;"> </span>And don’t worry ladies you will not “bulk” up
and look like Popeye, the only women that do are those that take some growth
enhancing supplements.<span style="mso-spacerun: yes;"> </span>It is very
difficult for women to build muscle! </span></span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="mso-list: Ignore;">b)<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">High
reps light weights: </span></b><span style="line-height: 115%;">No this does not make up “burn” calories more.<span style="mso-spacerun: yes;"> </span>You should not strive to create a cardio
effect while weight lifting.<b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span></b>If your weights are feeling like you're
lifting a little can of tomato paste and you could win the Guinness record of
the biggest amount of reps or you would be able to throw your weights on the
other side of the street, you're doing it wrong! All you are doing with that
type of training is training your muscles so perform more and more reps in the
future – but you won’t see any results. </span></span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .75in; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">So, plan your workout to do
your weight training first, when you are feeling fresh and strong.<span style="mso-spacerun: yes;"> </span>Pick up the maximum amount of weight that you
can do for 10 to 15 reps. Beginners should start and aim for 15 reps, and more
advanced individuals for 8 to 10 reps. The last two reps should feel almost impossible
to perform.<span style="mso-spacerun: yes;"> </span>Your heart rate should be
up, because you are pushing that hard. Rest and repeat for 2-4 more sets
(beginners should do 2 sets more advanced 3-4 sets). <span style="mso-spacerun: yes;"> </span></span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="mso-spacerun: yes;"> </span></span>
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#3: Timing – Cardio before weight training</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Doing your cardio session before weights will tire you
out and you will not have sufficient energy to do an intense weight training
workout. Always plan to do your weight training first, or do your cardio
sessions on a non weight training day.</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#4 Order of your exercises</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Always train your biggest muscles first! We see it all
the time, people walking into the gym and starting their workout with bicep or
triceps. Focus on training your big muscles like back, chest and legs using
compound exercises first (lat pulldown, chest press, squats), before smaller
muscle groups like biceps, triceps, shoulders, or using isolated exercises like
leg extension,<span style="mso-spacerun: yes;"> </span>bicep curls, tricep press
etc)</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#5 Not having a plan</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">So many people do it.<span style="mso-spacerun: yes;">
</span>They walk into a gym without a clue what they are doing that day or with
some clip out from a magazine or a friend’s workout.<span style="mso-spacerun: yes;"> </span>It doesn’t work like that! You must have a
plan, for the week, for the month and how you will change things up going
forward.<span style="mso-spacerun: yes;"> </span>You can pair certain exercises
together for example if you are just starting out you can plan to do 3 sessions
a week, upper body day, lower body day and a full body day (plus let’s say 2
cardio interval training sessions). </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">You must keep track of your weights and reps preformed
and change them weekly. For example if you did bicep curls with 8lbs dumbbells
for 15 reps this week, aim to use 10lbs the following week even if you do only
8reps. The next week use 10lbs again and aim for 9 reps, and every week like
that until you get to 15 reps then increase the weight again. Basically
increase weight or reps each week. </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Stay tuned next week we will send you a great beginner
workout program you can use! </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#6 - Working the “machine circuit”</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">A few gyms now have it.<span style="mso-spacerun: yes;">
</span>It’s a bunch of machines in a row or a circle type set up and we see
people going from one machine to another. <span style="mso-spacerun: yes;"> </span>All the trainers chuckle at this one. Try and
get away from the machines, while they come in handy time to time, nothing
beats reshaping your body than using free weights. We know it’s intimidating at
first, the “boy” section, but go with a friend or ask a trainer to help you.
Most trainers will be happy to help you.</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#7 Bad form</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">This one can truly make it or break it for you.<span style="mso-spacerun: yes;"> </span>Not using the machines or the weight properly
can not only result in injury, it can truly be a time waster.<span style="mso-spacerun: yes;"> </span>With every single rep you should engage the
correct muscle and have precise tempo count. This is why you often see trainers
touch a client, it helps activate the correct muscle. For example when you are
using the lateral pull down machine, you should be pulling with your back (your
lats), not feeling like your arms got a workout. You should also not be racing
through your reps, there is a specific count on the way up and on the way down
for each exercise (and this changes as you progress, and for different goals).<span style="mso-spacerun: yes;"> </span></span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Books, magazines, and video exercise programs are great,
but most people have very poor joint awareness, coordination and do not know
their own body. Working with a knowledge trainer is one of the best investments
you can make. We are adamant about form, both in our group classes and when
working with clients one on one. If it’s not feasible for you to hire a
personal trainer, try a group class like our <b style="mso-bidi-font-weight: normal;"><a href="http://www.buildmybodybeautiful.com/bootcamp-toronto/" target="_blank">Body Beautiful Bootcamps for Women</a>,</b> and make sure you do your
research as most fitness classes are taught by “fitness instructors” who are
more about the cardio and coordination and do know necessary have the training
of a certified personal trainer who must understand who must learn the complete
anatomy of the body. </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">To
learn about our <a href="http://http//www.buildmybodybeautiful.com/personal-trainer-toronto/" target="_blank">personal training programs click here</a></span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1; text-align: justify;">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;">MISTAKE
#8 </span></b><b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Doing the same old workout over and over again</span></b></span></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1; text-align: justify;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;">When you do the same
workout over and over again, the body has no reason to change. </span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;">To see results you MUST change things up.<span style="mso-spacerun: yes;"> </span>We see people with a workout they found or
someone gave them and they literally do it for not only months but sometimes
for years! Just like consistently changing your weights and reps you must
change your workouts.<span style="mso-spacerun: yes;"> </span>Not only the
exercises but the structure. This is what personal trainers refer to as
periodization. </span><b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Periodization</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"> is basically a
systematic planning physical training which involves progressive cycling of
various aspects of a training program during a specific period. Aim to change
your program every 4-6 weeks so, cycling between endurance training, muscle
building, strength training and fat burning (again this is planned based on your
body and goals and the cycling of the programs must be paired with that – But
you can not just stay in one such :cycle” indefinitely). </span></span></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1; text-align: justify;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#9 Working out for more than an hour</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="font-weight: normal; line-height: 115%;">More
is not better. Hard and intense is important, and this is why if you work at a
high intensity there should be no reason or energy for you to be there for more
than one hour to one hr 15 mins (this includes warm up and stretching)</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="font-weight: normal; line-height: 115%;">If
you are overtraining and pushing your body too far, your body WILL fight back.
Not only will you likely get injured, your body may actually start storing more
body fat! When the body is under too much stress (which is what overtraining
essentially does), our cortisol levels increase (basically our body thinks its
under some of attack), and as a defense mechanism our body fat increases. Our
body uses fat to protect our organs from danger. </span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="font-weight: normal; line-height: 115%;">Too
much training is counter-productive to your results because you will be putting
your body in a poor hormonal state and you will be taxing yourself mentally as
well. SO again stick to shorter and more intense workouts to burn fat and build
lean muscle.</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">MISTAKE
#10 - Bad eating habits</span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Yes, it had to make the list. Here is a sad fact YOU CAN
NOT OUT TRAIN YOUR DIET. No you cant. No no and no.<span style="mso-spacerun: yes;"> </span>Just because you are working out it does not
mean you get to eat more, which is basically what some people start doing “its
okay to have this muffin, I worked out today”. To get a lean, fit physique or
to lose weight, your diet is essential.<span style="mso-spacerun: yes;">
</span>The two go hand in hand and no matter what anyone tells you, you will
never get a six pack or lose weight from just working out. </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">We drill this in our client’s heads and all our programs,
always include nutrition plans.<span style="mso-spacerun: yes;"> </span>If you
are working out on your own, fix this ASAP. If you are working out with a
trainer or any group setting, make sure they provide you the tools you need to
keep your diet in check. All training programs, and all trainers must have this
covered! </span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;">Need
help with your diet? <a href="http://www.store.buildmybodybeautiful.com/#!/Diet-eBooks/c/11745361" target="_blank">Check out our Body Beautiful Diets for women</a></span></b></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">To get the best results consider working with someone to
customize your training regimen. He or she will take the guesswork out of the
equation, create a personalized plan tailored to your specific needs, make sure
you’re doing your workout correctly and even give you tips on proper diet - an
even bigger piece of the weight loss puzzle. If you stick with it, you’ll
finally start to see those pounds disappear.</span></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0Toronto, ON, Canada43.653226 -79.38318429999998243.2856095 -80.028631299999986 44.020842499999993 -78.737737299999978tag:blogger.com,1999:blog-6798036793147807310.post-25085524667230861582017-05-22T13:06:00.000-07:002017-05-25T14:33:14.123-07:00Fat Burning Tip #2: What to eat before and after working out?<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black;">When it comes to training whether it be cardio or strength training, timing and consumption of food is very important.<span style="mso-spacerun: yes;"> </span></span></span></span></span><br>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://1.bp.blogspot.com/_lF0s2YXKZOk/TSeAPJ-MG1I/AAAAAAAAACo/ZpAqt6WvdMM/s1600/Protein-Shake-recipes-200x300.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"><img border="0" n4="true" src="https://1.bp.blogspot.com/_lF0s2YXKZOk/TSeAPJ-MG1I/AAAAAAAAACo/ZpAqt6WvdMM/s1600/Protein-Shake-recipes-200x300.jpg"></span></a></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><br>
</span></span></span><br>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; line-height: 115%;">Do not train on a full stomach!</span></b></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black;">If you eat right before you train you may feel sick, and <span class="postbody1"><span style="line-height: 115%; mso-ansi-font-size: 10.0pt; mso-bidi-font-size: 10.0pt;">all that does is put extra stress on your body. While your stomach is already breaking down food. Your body is also breaking down muscle. So that doesn't work out well for your body</span></span></span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span class="postbody1"><b style="mso-bidi-font-weight: normal;"><span style="color: black; line-height: 115%;">Do not train on a completely empty stomach!</span></b></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><span class="postbody1"><span style="line-height: 115%;">You body needs</span></span><span lang="EN" style="line-height: 115%;"> carbohydrates for energy. If there is nothing there, then the body will move to finding energy somewhere else.<span style="mso-spacerun: yes;"> </span>The next place the body will do is start converting proteins to glycogen for energy.<span style="mso-spacerun: yes;"> </span>Your muscles live on protein, and if you are using protein for energy you are starting your muscles.<span style="mso-spacerun: yes;"> </span>Starving muscles shrink, and the less muscle we have on our body, the slower our metabolism gets. So bottom line, do not train on a completely empty stomach, you will lack energy for your best most effective performance and sacrifice losing muscle as a result.<span style="mso-spacerun: yes;"> </span></span><span lang="EN" style="line-height: 115%;">Confused yet? So what can you do to optimize your workouts as well as create the goddess like lean sexy body you are looking for? The key is to have a light snack 1-2 hrs before your training session. </span></span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
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<span style="font-size: small;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="EN" style="color: black; line-height: 115%;">Pre Work Out Meal</span></b></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; line-height: 115%;">To get the most out of your workout, eat a light snack about one hour before you exercise. This includes cardiovascular workouts (even ones that are done first thing in the morning).</span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black;">This will give you some time to digest the food, and will give you the energy you need for your workout. <span style="mso-spacerun: yes;"> If you are not putting your best out there when you are working out, because you lack energy, you are not going to get the results you are looking for. Remember you need to push your body in order to make progress. (sorry it is true, despite what the infomercial tells you - no pain, no gain my friend). </span></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black;"><span style="mso-spacerun: yes;">Before your workout, s</span>tick to low calorie complex carbs such as an apple, some berries, or even whole grain crackers with hummus.<span style="mso-spacerun: yes;"> </span>Once digested, these foods will supply carbohydrates for energy without a lot of calories. Avoid fat foods, or high protein foods like nuts and legumes this close to a workout, since they take longer to digest. Stay away from high calorie sugary foods like soda and candy, they may add too many calories to your daily diet, and you will end up with excess carbs in your system that will essentially store as fat. </span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span class="postbody1"><b style="mso-bidi-font-weight: normal;"><span style="color: black; line-height: 115%;">Post Work Out Meal</span></b></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span class="postbody1"><span style="color: black; line-height: 115%;">It is wise to eat some complex carbs right after your workout as well, especially after weight training.<span style="mso-spacerun: yes;"> </span>Complex carbs help replenish your depleted glycogen stores that help with recovery.<span style="mso-spacerun: yes;"> </span>It is also wise to add some protein post workout that also aids with muscle recovery.<span style="mso-spacerun: yes;"> </span>Choose a snack such as a banana and some natural yogurt, a protein shake with some berries or even a small chicken breast with a small apple (sometimes I make a chicken apple salad and have it like that). </span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span class="postbody1"><span style="line-height: 115%;"><span style="color: black;">If you have hit a plateau in weight loss, you can experiment with removing the complex carbs for a bit from your pre-work out and having a lean protein instead (like a protein shake).<span style="mso-spacerun: yes;"> </span>This will protect your muscle.<span style="mso-spacerun: yes;"> </span>This is just for a bit to kick start your weight loss again, but you should get back to the above suggestion within a week or two.<span style="mso-spacerun: yes;"> </span>Beware though you may find you lack energy.<span style="mso-spacerun: yes;"> </span></span></span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span class="postbody1"><span style="line-height: 115%;"><span style="color: black;">Do not eliminate your complex carbs from your post work out snack even if you have hit a plateau.<span style="mso-spacerun: yes;"> </span>You may need to chance your training program or reevaluate your diet instead.<span style="mso-spacerun: yes;"> </span>If you need some help with this feel free to contact by visiting </span><a href="http://www.buildmybodybeautiful.com/"><span style="color: black;">Build My Body Beautiful.</span></a> </span></span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
<a href="http://bmbbeautiful.blogspot.com/2011/01/what-to-eat-before-and-after-working.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-23383413007716272112017-05-18T11:04:00.000-07:002017-05-25T14:31:19.377-07:00Healthy, Gluten Free, Low Carb Cinnamon Crackers Recipe. Perfect for you low-carb or slow carb dieters out there!<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">These are an awesome healthy treat and they taste AMAZING! The protein in them is a great way to keep your diet on track, and yet still enjoy something that almost seems liek a cheat food.</span></span></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><br></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">They are super easy and quick to make.</span></span></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><br></span></span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><a href="http://1.bp.blogspot.com/_lF0s2YXKZOk/TUMTL_HUxiI/AAAAAAAAAC0/po4mHyX91rA/s1600/Cinn+Sugar+Crackers+scoop.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="232" s5="true" src="https://1.bp.blogspot.com/_lF0s2YXKZOk/TUMTL_HUxiI/AAAAAAAAAC0/po4mHyX91rA/s320/Cinn+Sugar+Crackers+scoop.jpg" width="320"></a></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><b><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">Ingredients:</span></span></b></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span></div>
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">1/2 cup almond flour </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">1/2 Vanilla Flavored or plain whey protein powder </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">2 T Stevia* </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">2 egg white </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">1/8 t salt </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">1/2 t cinnamon </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">1/8 t vanilla </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">Topping:</span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">1 t Stevia</span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">1/8 t cinnamon </span></span></span></span></span></span></div>
</li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">*Stevia is a natural zero calorie sweetener.<span style="mso-spacerun: yes;"> </span>It is aspartame free and free of chemicals.<span style="mso-spacerun: yes;"> </span>It can be purchased at health food stores. If you can find the vanilla flavor it’s great!</span></span></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-bidi-font-style: italic; mso-bidi-font-weight: bold; mso-fareast-font-family: 'Times New Roman';">Directions:</span></span></span></span></span></span></div>
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="font-family: 'Arial','sans-serif'; font-size: 10pt; mso-fareast-font-family: 'Times New Roman';"><span style="color: black;">Mix all cracker ingredients well in a small bowl. Everything should be moist and the dough should hold together somewhat. If it doesn't get doughy enough after mixing for 5 or so mins, add another egg white (it seems kind of dry and crumbly at first but it starts turning doughy the more you mix)</span></span></span></span></span></span></div>
</li>
</ul>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br></span></span>
<a href="http://bmbbeautiful.blogspot.com/2011/01/healthy-gluten-free-low-carb-cinnamon.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-78932308090446651812017-05-09T09:04:00.000-07:002017-05-25T14:20:20.037-07:00Awesome salt-free, healthy & tasty seasoning that adds a kick to any dish<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;"><a href="http://1.bp.blogspot.com/-IjvcR24Dzoo/TcgQNE4lg_I/AAAAAAAAADc/5y6Ehr7zqgU/s1600/229380_10150183305671683_501506682_6888310_2262449_n.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240px" j8="true" src="https://1.bp.blogspot.com/-IjvcR24Dzoo/TcgQNE4lg_I/AAAAAAAAADc/5y6Ehr7zqgU/s320/229380_10150183305671683_501506682_6888310_2262449_n.jpg" width="320px" /></a></span></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;">I used these three spices to create 25 healthy meals.</span></span></td></tr>
</tbody></table>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><b><span style="font-family: "arial" , "sans-serif"; font-size: 12pt;">Caribbean Seasoning</span></b> </span></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 T. parsley</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 tsp. cumin</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 tsp. chili powder</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. black pepper</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. allspice </span></span></span></div>
<div class="MsoPlainText" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ¼ tsp. cinnamon</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><br />
</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">Creole Seasoning</span></b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 T. chili powder</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 T. paprika</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 tsp. garlic powder</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 tsp. onion powder</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. dried oregano</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. dried Thyme</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. dried basil</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; mso-layout-grid-align: none;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. cayenne pepper (or more depending how spicy you want to go!)</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. freshly ground pepper</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">Mediterranean Seasoning </span></b></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 2 tsp. oregano</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 2 tsp. onion powder</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 2 tsp. garlic powder</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 tps. all spice </span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 tsp. black pepper</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• 1 tsp. parsley</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. basil</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. cinnamon</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• /2 tsp. nutmeg</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">• ½ tsp. thyme</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12pt;">You can buy some spice bottles at the dollar store & keep these mixes handy.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: "arial" , "sans-serif"; font-size: 12pt;"><span style="color: black;">I usually cut up my meat into little cubes and put it in a large dish.<span style="mso-spacerun: yes;"> </span>I add a little bit of egg whites (so it sticks better) & then one of these seasoning blends & then put it in a baking dish to bake on about 375 degrees.<span style="mso-spacerun: yes;"> </span>These spices also taste great on baked yams or sweet potatoes You can cut them really thin coat with some coconut oil, add one of the seasoning blends and make flavorful healthy “chips”.</span><span style="mso-spacerun: yes;"> </span></span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="color: black;">Looking for more great, eat-clean, healthy and delicious recipes? Check out my <a href="http://www.store.buildmybodybeautiful.com/eBook-Fat-Burning-Recipes-p45420518">101 Fat Burning Recipes for Women! </a></span></span></span></span></div>
<div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-44690610838566174252017-04-02T07:21:00.000-07:002017-05-25T14:20:33.518-07:00“I go to the gym almost every day, but I still can’t seem to lose weight!” Part 3<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><a href="http://3.bp.blogspot.com/-p2Jt-ZXMehA/TZslTFO4VxI/AAAAAAAAADY/PRBsittvWOc/s1600/weight_training.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" r6="true" src="https://3.bp.blogspot.com/-p2Jt-ZXMehA/TZslTFO4VxI/AAAAAAAAADY/PRBsittvWOc/s320/weight_training.jpg" width="220"></a></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">What is your weight training program? cardio program?</span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;">I can go on for hours on this topic, but I will try to focus on the most important points and keep it as brief as possible.<span style="mso-spacerun: yes;"> </span>For one, this should be your priority when going to the gym.<span style="mso-spacerun: yes;"> </span></span></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;">You need to plan your workouts!<span style="mso-spacerun: yes;"> </span></b>You need to plan both your weight training & cardio workout,.<span style="mso-spacerun: yes;"> </span>Do not just go to the gym and randomly do whatever.<span style="mso-spacerun: yes;"> </span>First plan your week.<span style="mso-spacerun: yes;"> </span>Think about how many times that week you will be able to get to the gym and then plan accordingly.<span style="mso-spacerun: yes;"> </span>If you are only able to get to the gym a couple of times a week or if you are a beginner you are better off doing a full body weights workout each of the days and then finishing off with some cardio.<span style="mso-spacerun: yes;"> </span>Aim for 40-45 mins of weights and 20-25 mins of cardio. A bootcamp class (such as the <a href="http://www.buildmybodybeautiful.com/bootcamp-toronto/">Body beautiful Bootcamp for Women</a>) is usually great for this as it will combine both a both body workout with a interval cardio.<span style="mso-spacerun: yes;"> </span></span></span></span></span></span><br>
</div><a href="http://bmbbeautiful.blogspot.com/2011/04/i-go-to-gym-almost-every-day-but-i_05.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-43159522441331522522017-04-01T07:02:00.000-07:002017-05-25T14:20:45.110-07:00“I go to the gym almost every day, but I still can’t seem to lose weight!” Part 2<div class="MsoNormal" style="margin: 0in 0in 10pt;">
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-4u_SckTbJVM/TZXa86T9KvI/AAAAAAAAADU/ZAl2aIGZhUs/s1600/3974_featured.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" r6="true" src="https://2.bp.blogspot.com/-4u_SckTbJVM/TZXa86T9KvI/AAAAAAAAADU/ZAl2aIGZhUs/s1600/3974_featured.jpg"></a></span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;">“I go to the gym almost every day, but I still can’t seem to lose weight!”<span style="mso-spacerun: yes;"> </span>I hear this a lot from when clients first come to see me and just people I chat with in general.<span style="mso-spacerun: yes;"> </span>I am sure there are many of you that have experienced this frustration.<span style="mso-spacerun: yes;"> </span>I often follow up with some key questions that make it pretty clear what may be going on.<span style="mso-spacerun: yes;"> </span></span></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">Here are some key things I ask or that you can look at yourself to determine why you may not be seeing the results you are looking for.<span style="mso-spacerun: yes;"> </span>I will divide this article in several parts over the next few days.<span style="mso-spacerun: yes;"> </span>Here is part two: </span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: black;">What does your workout routine look like - importance of weight training</span></span></b></span></span></span><br>
</div><a href="http://bmbbeautiful.blogspot.com/2011/04/i-go-to-gym-almost-every-day-but-i.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-76858562368441858122017-03-31T16:04:00.000-07:002017-05-25T14:20:57.441-07:00“I go to the gym almost every day, but I still can’t seem to lose weight!” Part One<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><a href="http://4.bp.blogspot.com/-lMSDpSfGcY0/TZUITX4PsbI/AAAAAAAAADQ/j4ul2nYLFuc/s1600/1293512546-25.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" r6="true" src="https://4.bp.blogspot.com/-lMSDpSfGcY0/TZUITX4PsbI/AAAAAAAAADQ/j4ul2nYLFuc/s320/1293512546-25.jpg" width="222"></a></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;">“I go to the gym almost every day, but I still can’t seem to lose weight!”<span style="mso-spacerun: yes;"> </span>I hear this a lot from when clients first come to see me and just people I chat with in general.<span style="mso-spacerun: yes;"> </span>I am sure there are many of you that have experienced this frustration.<span style="mso-spacerun: yes;"> </span>I often follow up with some key questions that make it pretty clear what may be going on.<span style="mso-spacerun: yes;"> </span></span></span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">Here are some key things I ask or that you can look at yourself to determine why you may not be seeing the results you are looking for.<span style="mso-spacerun: yes;"> </span>I will divide this article in several parts over the next few days.<span style="mso-spacerun: yes;"> </span>Today let’s look at the major one:</span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="color: black;"><span style="mso-spacerun: yes;"> </span>Your diet</span></span></b></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;">You can be at the gym, working up a sweat all you want, if you are not consuming the right foods at the right time, your progress will be very slow, or may even stall after a while.<span style="mso-spacerun: yes;"> </span>Your diet is more than 70% of your training.<span style="mso-spacerun: yes;"> </span>This is particularly true, the leaner you are.<span style="mso-spacerun: yes;"> </span>For many people that just start exercising for the first time, they will see some initial results, especially if weight loss is their goal, but can be discouraging when the progress stops.<span style="mso-spacerun: yes;"> </span>Some people even start eating worse or more when they start to workout<span style="mso-spacerun: yes;"> </span>- bad idea, as this will definitely hinder your progress.<span style="mso-spacerun: yes;"> </span></span></span></span></span></span></div>
<a href="http://bmbbeautiful.blogspot.com/2011/03/i-go-to-gym-almost-every-day-but-i.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-38411029484403893242017-03-22T06:42:00.000-07:002017-05-25T14:34:25.054-07:00Healthy , Low Carb Dessert: Protein Fudge Balls<div style="border-color: currentcolor; border-style: none; border-width: medium;">
<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/_lF0s2YXKZOk/TS29ocxe8JI/AAAAAAAAACs/xwo7ibUGYE0/s1600/DSC001671-520x390.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black;"><img border="0" height="240" n4="true" src="https://2.bp.blogspot.com/_lF0s2YXKZOk/TS29ocxe8JI/AAAAAAAAACs/xwo7ibUGYE0/s320/DSC001671-520x390.jpg" width="320"></span></a><span style="color: black;"><span style="font-family: "arial" , "helvetica" , sans-serif;">These a delicious healthy, low carb snack, especially if you are on the go.</span> </span></span></span></div>
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</span></span></span></div>
<div style="border-color: currentcolor; border-style: none; border-width: medium;">
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Ingredients </span></b></span></span></div>
<div style="border-color: currentcolor; border-style: none; border-width: medium;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">100g chocolate whey protein powder </span></span></span></div>
<div style="border-color: currentcolor; border-style: none; border-width: medium;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">50g almond meal </span></span></span></div>
<div style="border-color: currentcolor; border-style: none; border-width: medium;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">50g desiccated coconut plus 10g extra for coating </span></span></span></div>
<div style="border-color: currentcolor; border-style: none; border-width: medium;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">1 tsp peanut butter </span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">50g unsweetened cocoa </span></span></span><br>
<div style="border-color: currentcolor; border-style: none; border-width: medium;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">15g Stevia or another natural sweatner </span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Cold water </span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Preparation Instructions </span></b></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">1. Combine all ingredients except water and additional coconut for coating. </span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">2. Knead together into a paste, gradually adding water until it is dough-like. </span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">3. Mould into 21 small balls and cover in additional coconut. </span></span></span><br>
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</span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Nutritional Content Per 3 Ball Serving </span></b></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">Energy (kcal) </span></b><span style="font-family: "arial" , "helvetica" , sans-serif;">187 </span></span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">Carb (g) </span></b><span style="font-family: "arial" , "helvetica" , sans-serif;">4.9 <b>Fat (g) </b></span><span style="font-family: "arial" , "helvetica" , sans-serif;">12.2 </span></span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Protein (g) </span></b><span style="font-family: "verdana" , "verdana"; font-size: small;"><span style="font-family: "verdana" , "verdana"; font-size: small;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">12.0</span></span></span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: "verdana" , "verdana"; font-size: small;"><span style="font-family: "verdana" , "verdana"; font-size: small;"><span style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"> </span> </span></span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"></span></span><br>
<a href="http://bmbbeautiful.blogspot.com/2011/01/heakthy-low-carb-dessert-protein-fudge.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-69266488328818139522017-03-14T16:29:00.000-07:002017-05-25T14:21:08.157-07:00The Amazing Low Carb Goulash (Hungarian Stew) Recipe<div style="color: black;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">(Courtesy of my dad) </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Serves 4 to 6</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><a href="https://lh3.googleusercontent.com/-zvkYN_omBwk/TX6ki3UhPbI/AAAAAAAAADM/IYAuWYb-bnU/s1600/goulash.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-zvkYN_omBwk/TX6ki3UhPbI/AAAAAAAAADM/IYAuWYb-bnU/s1600/goulash.jpg" /></a></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Goulash is a Hungarian classic, and is so tasty and filling. You can make it lower in fat by using chicken, but it’s really great with veal.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Ingredients:</span></span></span></div>
<ul style="color: black;">
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">2 lbs (1”) cubed beef, veal (or chicken if you wish)</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">2 onions, white or yellow chopped very very finely (the finer the better!)</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">2-3 garlic cloves mined</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">2 Tbsp. cooking oil or butter</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">2-3 Tbsp. (adjust to taste) Hungarian sweet paprika (most important to use real Hungarian paprika for best flavor) </span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">2 bay leaves </span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">1 Qt. water or stock</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">4 peeled and diced potatoes or 1 head cauliflower for a low carb version</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">1/4 tsp. black pepper </span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">1 tsp. salt </span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">2 tsp caraway seeds</span></span></span></li>
</ul>
<div style="color: black;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Add 1 tbsp or oil or butter to large pot and brown meat on high heat (just the outside of the meat should be browned, this will help keep the flavor and keep it moist). Set aside</span></span></span></div>
<div style="color: black;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Add 1 tbsp of oil to a frying pan and fry onions on medium heat until soft. Add garlic until browned. </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Bring the pot with meat back to the stove and add the fried onions and garlic to it and set on medium heat. Add all spices and water or stock</span></span></span></div>
<div style="color: black;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Cook for about 1.5 to 2 hrs (for beef or veal), and 20-25mins for chicken. The longer you cook the beef or veal the more tender it will be. The liquid will become thicker.</span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br style="color: black;" /></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black;">This dish can have many variations. You can add whatever veggie you want and serve it with any starch you’d like. I actually just put a scoop over lettuce for a Goulash Salad. It’s awesome as a leftover so a great meal to make on a Sunday evening while winding down from the week and just relaxing.</span></span></span></span><br />
<div style="color: black; margin: 0in 0in 0.0001pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">
<span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;">Looking for more great, eat-clean, healthy and delicious recipes? Check out my <a href="http://www.store.buildmybodybeautiful.com/eBook-Fat-Burning-Recipes-p45420518">101 Fat Burning Recipes for Women! </a></span></span></span></span></span></span><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-79236443424326878312017-02-22T11:01:00.000-08:002017-05-25T14:21:22.738-07:00Healthy, High Protein, Low Carb, Gluten Free Zucchini Crust Pizza<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody></tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><a href="http://1.bp.blogspot.com/-nV3KMd-X6dw/TWQH12LeqlI/AAAAAAAAADI/J9qYfsOZW2M/s1600/tumblr_ldj3rchFbd1qdjkdio1_500.jpg" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" j6="true" src="https://1.bp.blogspot.com/-nV3KMd-X6dw/TWQH12LeqlI/AAAAAAAAADI/J9qYfsOZW2M/s320/tumblr_ldj3rchFbd1qdjkdio1_500.jpg" width="320"></a></span></span></span></td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;">Zucchini Crust Pizza</span></span></span></td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody></tbody></table>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black;">Who says pizza has to be a cheat food? Try this tasty version and enjoy a healthy, guilt free lunch or dinner. Since this is one of my favorite foods, I just had to find a better way...</span></span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br></span></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;">Pizza crust:</span></span></span></span></span><br>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;">4 medium zucchini, grated </span></span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">1 egg, & 3-4 egg whites </span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;"><span style="color: black;">Salt & pepper to your preference</span></span></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><br></span></span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">Pizza toppings:</span></span></span></span></div>
<ul>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">1 (14 ozs) jar pizza sauce (look for ones with low sugar and carb count)</span></span></span></span></div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">½ onion</span></span></span></span></div>
</li>
</ul>
<ul>
<li><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">1 cup spinach </span></span></span></span><br>
</div></li></ul><a href="http://bmbbeautiful.blogspot.com/2011/02/healthy-high-protein-low-carb-gluten.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com1tag:blogger.com,1999:blog-6798036793147807310.post-73405395545727130852017-02-18T06:26:00.000-08:002017-05-25T14:22:11.969-07:00The secret behind why some people just can't stay on a diet or fitness plan, and how you can succeed<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><a href="http://4.bp.blogspot.com/-zwkRpEtyMHc/TV6DAhfZOxI/AAAAAAAAADE/wxd1ipMf_XA/s1600/dreamstime_12239107.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" j6="true" src="https://4.bp.blogspot.com/-zwkRpEtyMHc/TV6DAhfZOxI/AAAAAAAAADE/wxd1ipMf_XA/s320/dreamstime_12239107.jpg" width="240"></a></span></span></span></div>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Find out the real reason why some people can’t seem to lose weight, stick to a diet or exercise program, and how you can beat the odds. </span></span></span></span><br>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><br></span></span></span>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Did you start a new year’s resolution to lose weight and failed? Perhaps you started a diet, and exercise program and were not able to keep up. Perhaps by now you started again, and failed again.</span></span></span></span><br>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><br></span></span></span>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">If you have been struggling to lose weight and you keep trying diet after diet, just to find yourself frustrated and falling of the program just to begin a new again and again…Read on. (yes this is a long post but it will help you).</span></span></span></span><br>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><br></span></span></span>
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Every day someone is starting a new diet. Every week it seems there is a new diet in the market. I don’t even want to guess how many are out there…Being in the health and fitness field, I was always interested in nutrition and I have personally tried probably over 100 diets myself. Here is just some I have experimented with: Atkins, Paleo Diet, The Eat Clean Diet, Bloor type diet, The Zone, The Biggest Loser diet, Crack the Fat Loss Code, Vegetarian, Vegan & Raw diets, South Beach diet, Mediterranean Diet, Weight Watchers, LA Fitness diet, Okinawa diet, the Orgin diet, the Fat Loss Solution diet, the P90X diet, the Cabbage Soup diet, 4 Hour Body Diet, from to low carb, high carb and low fat…) </span></span></span></span><br>
<a href="http://bmbbeautiful.blogspot.com/2011/02/secret-behind-why-some-people-just-cant.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-38477368919823882812017-02-16T11:17:00.000-08:002017-05-25T14:18:53.706-07:005 Insane but True Things about Exercise<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;">Exercise is about more than
weight loss and looking great. There are a number of <a href="http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html">phenomenal
benefits associated with exercising</a> than one might expect. Here are five
different mind-blowing benefits of exercise that can pump anyone up.</span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"> <i style="mso-bidi-font-style: normal;">1. Exercising is perhaps the closest a person can get to finding the
fountain of youth.</i> Exercising on a regular and continued basis, followed by
a healthy diet, can help to reverse and prevent signs of aging. </span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"> <i style="mso-bidi-font-style: normal;">2. Bodybuilding can help to vastly increase the metabolism.</i>
Individuals can eat more while still burning the same amount of calories. More
muscles means a person is able to burn fat while even doing nothing, including
sitting on the couch and watching television. </span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"> <i style="mso-bidi-font-style: normal;">3. Exercise can keep the body healthy and help reduce the risk of
harmful illnesses</i>, such as cancers like <a href="http://www.cancer.org/Cancer/BreastCancer/index">breast cancer</a> or
kidney cancer. Because of serious health conditions, like cancer, the body is
weak and vulnerable. Through exercise, the body becomes strong, which enables
it to fight back. </span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"> <i style="mso-bidi-font-style: normal;">4. Exercise is like a happy pill.</i> When exercising, the body
releases endorphins within in the first 30 minutes, which literally act like a
happy pill. Looking for a pick-me-up? Choose exercise before indulging in
chocolate or other unhealthy habits. </span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><i style="mso-bidi-font-style: normal;"> 5. Work out to reduce stress in everyday life.</i>
Everyone has dealt with stress one time or another, but not everyone knows just
how to deal with it. Working out can actually help to reduce the effects of
stress and even provide an outlet to release tension before it can reap havoc
on the body. </span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;">So, whether it is stress, an
illness or body issues, exercise can provide benefits to everyone. Not only
will a person look better after developing a gym routine, but they will also
feel better. When developing an exercise regime that is right
for you, don’t be afraid to consult a doctor or do your own research. Find out
specifics like, <a href="http://www.mesotheliomasymptoms.com/what-mesothelioma">what is mesothelioma</a>, thyroid
cancer, or heart disease and what workouts will be most effective to help me
prevent them? Ana can definitely help out with that last one, all you have to
do is ask!</span></span></div>
<div class="MsoNormal" style="color: black; line-height: normal; margin-bottom: 0in;">
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="color: black;">
<span style="font-size: small;"><span style="font-family: inherit;"><i><span style="line-height: 115%;">Katrina Evans is a recent college
graduate and aspiring writer especially fascinated with health and wellness.
She<span style="background: white none repeat scroll 0% 0%;"> enjoys making a difference in people’s lives
providing whatever support she can observing how devastating cancer can be for
people and their families. Katrina also likes running, rock climbing and
listening to cool podcasts.</span></span></i></span></span></div>
<div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com3tag:blogger.com,1999:blog-6798036793147807310.post-72289795694594313702017-02-09T09:00:00.000-08:002017-05-25T14:34:58.304-07:00Top Fat Burning Tips (Tip #1)<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Did you know that the number one New Year's resolution is to get fit or lose weight? It's not a surprise, especially after all the holiday parties, drinking, eating and not moving enough. Check out my tips to get you started!</span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">Today's tip</span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><b>TIP #1: </b><b>DRINK WATER (Lots of it!)</b></span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">I know you've heard this before, but I cannot tell you how important this is. Water is the single best natural magic weight loss mineral. It beats any fat burning diet pill out there! </span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="background-color: white; color: black;">Why is drinking water so important?</span></b></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Water helps digestion, waste removal, muscle recovery when you exercise, and it lubricates your joins.</span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Water keeps our fat metabolizing process running as efficiently as possible. It is essential for proper kidney function. If your kidneys are functioning at a sub-optimal level, it receives assistance from your liver. One of the liver's functions is to metabolize fat. Therefore, when you liver is lending a hand to your kidneys, your fat metabolism process is less efficient, and therefore, less productive. Basically water helps flush your system out. Anytime I have a "cheat day" or feel that I have overindulged, I drink extra water the next day to get all the stuff out of my body.</span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">Also the extra water you drink water to lose weight acts as an extremely effective appetite suppressant. This is because your</span><span style="color: black;"> stomach will fill with water, leaving less room for food, and causing you to feel full sooner with less food. </span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><br></span></span>
<a href="http://bmbbeautiful.blogspot.com/2011/01/top-fat-burning-tips-tip-1.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-35841657159583348502017-02-02T08:22:00.000-08:002017-05-25T14:22:52.421-07:00Clean eating basics: top 10 foods for optimal weight, exercise performance & recovery<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><a href="http://3.bp.blogspot.com/_lF0s2YXKZOk/TUmEjs5_8pI/AAAAAAAAAC8/nmsb49hK6wQ/s1600/1293512546-25.jpg" imageanchor="1" style="clear: right; cssfloat: right; height: 301px; margin-bottom: 1em; margin-left: auto; margin-right: auto; width: 201px;"><img border="0" height="320" s5="true" src="https://3.bp.blogspot.com/_lF0s2YXKZOk/TUmEjs5_8pI/AAAAAAAAAC8/nmsb49hK6wQ/s320/1293512546-25.jpg" width="220"></a></span></span></span></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;">Keep your body stong & </span></span></span></span><br>
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;">lean with healthy clean food</span></span></span></span></td></tr>
</tbody></table>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black; font-family: Calibri;">Top foods for optimal weight, exercise performance & recovery.<span style="mso-spacerun: yes;"> </span>Make these your staple healthy grocery list and eliminate the guess work!</span></span></span></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Lean Protein: turkey, chicken breast, fish</span></span></span></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Healthy nuts: <span style="mso-spacerun: yes;"> </span>almonds, walnuts & pecans</span></span></span></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Healthy fats: coconut oil, olive oil, avocado oil, almond or walnut oil, flax oil, and fish oil (I buy fish oil in capsules much easier to take than in liquid form)</span></span></span></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Whole grains (not whole wheat!): oatmeal, buckwheat, quinoa, or whole rye (this is an excellent thermogenic food – speeds up your metabolism) Ezekiel bread products are also great!</span></span></span></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Healthy starch foods: yams, sweet potatoes & brown rice are always a good choice</span></span></span></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Green veggies: <span style="mso-spacerun: yes;"> </span>spinach, broccoli, green peppers, kale, swiss chard, cucumbers, asparagus etc.</span></span></span></span></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="font-family: inherit;"><span style="color: black;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-family: 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Natural protein powder : look for those that do not have artificial color, sweeteners or flavors (the best kinds are from New Zealand)</span></span></span></span></span></span><br>
</div><a href="http://bmbbeautiful.blogspot.com/2011/02/clean-eating-basics-top-10-foods-for.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-4812321239502137082017-01-24T15:51:00.000-08:002017-05-25T14:32:24.213-07:00Moroccan Style Chicken & Lentils Recipe- a perfect 4-hour body slow-carb diet recipe<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://1.bp.blogspot.com/_lF0s2YXKZOk/TT4P9SEBUwI/AAAAAAAAACw/qUh8ab55O3s/s1600/5229245566_7363a7d68d.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" s5="true" src="https://1.bp.blogspot.com/_lF0s2YXKZOk/TT4P9SEBUwI/AAAAAAAAACw/qUh8ab55O3s/s320/5229245566_7363a7d68d.jpg" width="320"></a></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">Makes 4 servings </span></span></b></span></span><br>
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<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">Ingredients </span></span></b></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">1/2 tsp cinnamon powder </span></span></span></span></div>
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<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">1 tbsp chili powder </span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">1 tsp paprika</span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;">1 tbsp cumin powder <span style="mso-spacerun: yes;"> </span></span></span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif; mso-spacerun: yes;">2 cloves of minced garlic</span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">3 tbsp of olive oil</span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">2 tbsp coconut oil (whatever oil you prefer)</span></span></span></span></div>
</li>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">1/2 cup red wine vinegar </span></span></span></span></div>
</li>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">1-2 <span style="mso-spacerun: yes;"> </span>medium onions – cut into long thin strips (I like lots of onion!) </span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">1 can lentils </span></span></span></span></div>
</li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;">4 chicken skinless chicken breast cut into cubes </span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">Instructions:</span> </span></span></span></span></div>
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<a href="http://bmbbeautiful.blogspot.com/2011/01/moroccan-style-chicken-lentils-recipe.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-25428186170888058062016-12-21T14:35:00.000-08:002017-05-25T14:35:53.750-07:00Healthy Tom Yum Soup<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://4.bp.blogspot.com/_lF0s2YXKZOk/TRErJPm7LeI/AAAAAAAAABs/oneXWWV_Vx0/s1600/royal-thai-cuisine-tom-yum.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" n4="true" src="https://4.bp.blogspot.com/_lF0s2YXKZOk/TRErJPm7LeI/AAAAAAAAABs/oneXWWV_Vx0/s320/royal-thai-cuisine-tom-yum.jpg" width="320"></a></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "Helvetica", "sans-serif";">Aside from being one of the most popular soup in Thailand, Tom Yum Soup has many health benefits, due its potent combination of herbs and spices. In fact, this Thai soup is currently under scientific study, as it appears to have immune-boosting power as a natural remedy for cold and flu viruses.</span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black; font-family: "Helvetica", "sans-serif";">Here is my version:</span></span></span><br>
</div><a href="http://bmbbeautiful.blogspot.com/2010/12/healthy-tom-yum-soup.html#more">Read more »</a><div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0tag:blogger.com,1999:blog-6798036793147807310.post-86908098700295917132016-01-06T16:31:00.000-08:002017-05-25T14:30:02.908-07:00New Years Resolution to Get Fit?<div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><b>Did you know that the #1 New Years' Resolution of 2016 is to get fit or lose weight?</b> </span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Happy New Year! Yes it's that time again to set your goals and get re-focused on what you really want to accomplish this year. I know that being fitter, firmer & more fabulous will be at the top of your list. As you can see you are not alone! This happens to be the top New Years' resolution for 2016.</span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><b>Now, what steps are you taking to get there?</b></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">It has been proven that some of the most effective methods to reach your fitness goals & maintain them include: </span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">1. <b>Goal Setting</b> - having a clear <span style="color: #333333; line-height: 115%;">measurable</span> goal and writing it down</span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">2.<b> Planning</b> - what steps will you take to achieve your goal? Have a plan of action!</span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">3. <b>Support system </b>- having people in your life that support you, believe in you & motivate you. </span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;">4. <b>Accountability</b> - not only to yourself, but others. T</span><span style="font-size: small;">rain with a friend, a group or a personal trainer will hold you liable to show up & to work hard. This by <span style="color: #333333; line-height: 115%;">default</span> also creates habit and routine.</span><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"> </span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><b>Are you taking any of these steps?</b></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><b><span style="color: magenta;"><span style="color: #3d85c6;">GETTING STARTED</span> </span></b></span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;">I know it's not easy to get started. I've been there. I never thought I would share pictures from these days with anyone, but if anything I hope this will inspire you to show you that you can do it.</span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><a href="http://3.bp.blogspot.com/_lF0s2YXKZOk/TSZdCHfxS7I/AAAAAAAAACk/BHJSwJTbBBQ/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" n4="true" src="https://3.bp.blogspot.com/_lF0s2YXKZOk/TSZdCHfxS7I/AAAAAAAAACk/BHJSwJTbBBQ/s320/3.jpg" width="320" /></a></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><br /></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="font-size: 11pt;">That was me, overweight, unhealthy & miserable when I gained over 25 lbs in less than a year at university. I made a promise to myself after my first year ended that I was going to change. It wasn't easy. In fact I failed so many times before I finally shred the weight off and changed my life</span>.</span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><br /></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><b><span style="background-color: white; color: #3d85c6;">HOW I LOST 25LBS</span></b> </span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">I attribute my success to having<b> great support and taking that first step</b>. After numerous attempts of trying to get myself to workout at a gym, and "playing" with the gym equipment, I finally make a real commitment and I enrolled in a group fitness bootcamp. I remember that being a huge financial commitment for me at the time (since I was a student) but I knew I had to do it. I was so scared at first, scared that will not be able to keep up, scared that I would look and feel out of place. But I made a decision and a commitment to myself and I kept going. </span></span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">I met some amazing people, people who understood where I was coming from, who shared the same goals and had the same fears as me. My fellow bootcampers and my coach helped me every time, encouraged me, believed in me, and motivated me to keep coming back. After a few months I had a new body, and a new attitude and I never felt better. That was truly the best investment I ever made in my life and all it took was <b>that first step</b>. One simple decision I made...to sign up for that program that day. I often wonder what would have happened if I <span style="color: #333333; line-height: 115%;">procrastinated</span> that day. Would I still be that other girl?</span></span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">My love for fitness has since grown, I have since never missed a scheduled workout. I now set new goals & push myself to reach new levels, like most recently I competed in a national fitness competition and placed in the top 3! </span></span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="color: #333333;">I became so passionate about fitness, because of what it had done for my life and my confidence that I have dedicated myself to helping others reach their own goals. It actually goes beyond that, I feel I have dedicated myself to help change lives. I know that getting my weight, health and fitness in control empowered me to do things I never thought were possible. I now see how the same goes for my clients, I see them grow into new positive people confident having control over their life. Fitness really does more for you that just health and a nice body...</span><span style="color: #333333; line-height: 115%;"><b><br /> </b></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="color: #333333; line-height: 115%;"><b>Remember all it takes is making one decision and that one first step...so get going today!</b></span></span></span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="color: #333333; line-height: 115%;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;"><span style="color: #333333; line-height: 115%;"><b><span style="color: #3d85c6;">NEED HELP GETTING STARTED?</span></b></span></span></span></span></span></span></span></div>
<span style="font-family: inherit;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="color: #333333; font-family: "arial" , "sans-serif"; font-size: x-small;"><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="color: #333333; line-height: 115%;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;"><span style="color: #333333; line-height: 115%;"><b>Take that first step today </b></span><span style="color: #333333; line-height: 115%;">so that you too can begin a new journey to live a fit, healthy life and feel great. </span></span><span style="color: #333333; line-height: 115%;">At Build My Body Beautiful I offer a variety of programs for women of all fitness levels with many different goals to get started:</span><br />
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<li style="color: #333333; margin-bottom: 10pt; margin-right: 0in; margin-top: 0in;"><b>Personal Training</b> - private one on one training and custom programs designed for your specific goals. </li>
<li style="color: #333333; margin-bottom: 10pt; margin-right: 0in; margin-top: 0in;"><b>Nutrition Consulting</b> - Easy to use meal preparation and healthy eating guideline that will complement your fitness program (complementary with purchase of any other services) </li>
<li style="color: #333333; margin-bottom: 10pt; margin-right: 0in; margin-top: 0in;"><b>B</b><span style="color: #333333; line-height: 115%;"><b>ody Beautiful Bootcamp - </b></span><span style="color: #333333; line-height: 115%;">our newest 8 week body transformation fitness program</span><span style="color: #333333; line-height: 115%;"><b>. </b>Classes start every month and fill up fast </span></li>
</ul>
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<span style="color: #333333; line-height: 115%;"> </span><span style="color: #333333; line-height: 115%;">To learn more about<b> <span style="color: black; text-decoration: underline;">Build My Body Beautiful</span> </b>programs<b> <a href="http://www.buildmybodybeautiful.com/" shape="rect" style="color: blue; text-decoration: underline;" target="_blank">CLICK HERE</a></b></span></div>
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<span style="line-height: 115%;">To learn more about details about the<b> <span style="color: #333333; text-decoration: underline;">Body Beautiful Bootcamp</span></b></span><span style="line-height: 115%;"> and to register</span><span style="color: #333333; line-height: 115%;"><b> <a href="http://www.buildmybodybeautiful.com/bootcamp-toronto/" shape="rect" style="color: blue; text-decoration: underline;" target="_blank">CLICK HERE</a></b></span></div>
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<span style="color: #333333; line-height: 115%;">Change your body, change your life and start the year fresh with a new attitude. </span></div>
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<span style="color: #333333; line-height: 115%;">Happy resolutions all!</span></div>
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<div class="blogger-post-footer">Build My Body Beautiful</div>Build My Body Beautifulhttp://www.blogger.com/profile/03355888039823785101noreply@blogger.com0