tag:blogger.com,1999:blog-35223146443985926062024-03-18T20:42:33.226-07:00Fitness, Nutrition, and Beauty by OlgaEverything you want to know about how to get in shape, eat well, and look beautiful at any age.
NPC Competitor, Stylist, Makeup Artist, Nutrition and Fitness Coach.Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.comBlogger43125tag:blogger.com,1999:blog-3522314644398592606.post-58282951443173595172013-02-24T15:36:00.001-08:002013-02-24T15:36:19.987-08:00Delicious Eggplant Dip - Baba Ganoush<br />
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<span style="font-size: 12px;">I</span>ngredients:</div>
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1/2 large eggplant<img alt="baba-ghanouj-a1" height="171" src="http://www.olgavoleika.com/images/baba-ghanouj-a1.jpg" style="border: 1px solid rgb(0, 0, 0); float: right;" width="254" /></div>
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1 tbs tahini</div>
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1 tbs lemon juice</div>
<div style="background-color: white; color: #737a7f; font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
1 garlic clove</div>
<div style="background-color: white; color: #737a7f; font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
pinch of chili powder</div>
<div style="background-color: white; color: #737a7f; font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
1 tbs olive oil</div>
<div style="background-color: white; color: #737a7f; font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
sea salt to taste</div>
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Preparation:</div>
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1. Preheat oven to 400 degrees</div>
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2. Slice eggplant in half lengthwise and brush with olive oil. Place in foil lined sheet and bake it for 45 minutes.</div>
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3. Allow eggplant to cool, then place eggplant in the food processor, add tahin, lemon juice, garlic, chili powder, olive oil and blend until smooth. </div>
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4. Add salt to taste.</div>
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Serving size is 2 tablespoons.</div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-36721617529192565212013-02-24T15:32:00.000-08:002013-02-25T18:23:13.387-08:00Quick Snack - Rice Cake with Cottage Cheese and Raw Almonds<br />
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If you need a healthy, quick snack idea, this snack is very easy to make.</div>
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Ingredients:</div>
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3 rice cakes<img alt="IMG 3454" height="213" src="http://www.olgavoleika.com/images/IMG_3454.jpg" style="float: right;" width="320" /></div>
<div style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
1/2 cup 1% low fat cottage cheese</div>
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1oz (22 nuts) roasted almonds</div>
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Preparation:</div>
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Put cottage cheese and almonds on the rice cake and enjoy.</div>
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Nutritional value per serving:</div>
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Calories: 354, Protein: 22g, Carbs: 31g, Fiber: 4g, Fat: 17g</div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-90733062215143138702013-02-22T17:39:00.003-08:002013-02-22T18:13:13.750-08:00Guilt Free Dessert - Bananas in Coconut Flakes <div>
<span style="font-family: Times, Times New Roman, serif;">If you are looking for a healthy comfort food, this dessert is for you. Bananas in coconut flakes is very easy to make and does not require many ingredients. The main ingredient is coconut flakes and coconut oil. Why coco nut oil is good for you? It is good because coconut fats have special fats called medium chain triglycerides (MCTs). It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. However, it does not mean that you can eat as much as you want. It is still dense in calories, 120 calories per tablespoon. Using this healthy fat in your di<span style="color: #333333;"><span style="line-height: 17.984375px;">et can help</span></span><span style="background-color: white; color: #333333; line-height: 17.98611068725586px;"> our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus, and candida. </span><span style="color: #333333;"><span style="line-height: 17.98611068725586px;">Coconut oil can also positively affect our hormones for thyroid and blood sugar control and reduce bad </span><span style="line-height: 17.984375px;">cholesterol</span><span style="line-height: 17.98611068725586px;">.</span></span><span style="color: #333333; line-height: 17.98611068725586px;"> Coconut oil also helps to absorb nutrients better. Try this guilt free desert and enjoy healthy, fit life.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYpR3x4mBp9dY74I2Jjy4U4lMB3dCv4htm3mxER0ygbde8XMcSdwTCaM3ck18FsIJ2rN3C3OQ_-PH8HkiWSoEuOk2tD_DOCFt-0gzp-slcBkSnsWsqRd18kVZpdKHUqinEqYH8jkyldjyQ/s1600/bananas.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYpR3x4mBp9dY74I2Jjy4U4lMB3dCv4htm3mxER0ygbde8XMcSdwTCaM3ck18FsIJ2rN3C3OQ_-PH8HkiWSoEuOk2tD_DOCFt-0gzp-slcBkSnsWsqRd18kVZpdKHUqinEqYH8jkyldjyQ/s200/bananas.jpg" width="200" /></a><span style="font-family: Times, Times New Roman, serif;">Ingredients</span></div>
<span style="font-family: Times, Times New Roman, serif;">1 banana</span><br />
<div>
<span style="font-family: Times, Times New Roman, serif;">15g unsweetened coconut flakes</span></div>
<div>
<span style="font-family: Times, Times New Roman, serif;">1oz egg white</span></div>
<div>
<span style="font-family: Times, Times New Roman, serif;">20g coconut oil</span></div>
<div>
<span style="font-family: Times, Times New Roman, serif;">cinnamon</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
<span style="font-family: Times, Times New Roman, serif;">Instructions:</span></div>
<div>
1. Preheat the skillet and melt coconut oil in the skillet.</div>
<div>
2. Slice bananas, dip them in egg white and roll it in coconut flakes. Put slices of banana in the skillet and sprinkle with cinnamon.</div>
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3. Cook on one side until golden brown color and flip the pieces of banana over and cook it on the other side until golden brown color.</div>
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<br /></div>
<div>
Enjoy!<br />
<br />
1 serving: Cals: 398, Fat: 31g, Carbs: 35g, Protein: 5g Fiber: 5g Sugars: 15g</div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-85771999623707333012013-01-27T16:00:00.000-08:002013-01-27T16:15:24.862-08:00How to Make Blueberry-Banana Baked Oatmeal<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/2K83LuOWoVQ?feature=player_embedded' frameborder='0'></iframe></div>
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Eating oatmeal day after day can get old really fast. This recipe is perfect for weekend morning when you have a little extra time to cook and spoil yourself with this delicious meal. This recipe makes 2 servings.<br />
<a name='more'></a>Ingredients:<br />
3/4 cup oats<br />
2 oz chopped walnuts<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpXwUA0TqqvY7ya6JmV375c1gmK6t1-XZcevVeM1L-C88v55hKs_nkzsn6ZOZLDVas5QCthml_3tHnwL48kn-iWYTRU-ocBa3VORASiS1c_zbV3gBqhQI8MkNV8tl7lsnRwcpC1xjLCYF6/s1600/IMG_3156+(2).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpXwUA0TqqvY7ya6JmV375c1gmK6t1-XZcevVeM1L-C88v55hKs_nkzsn6ZOZLDVas5QCthml_3tHnwL48kn-iWYTRU-ocBa3VORASiS1c_zbV3gBqhQI8MkNV8tl7lsnRwcpC1xjLCYF6/s320/IMG_3156+(2).jpg" width="320" /></a></div>
1/4 cup Splenda<br />
1/2 tsp baking powder<br />
1 tsp ground cinnamon<br />
1/4 tsp ginger<br />
1/3 tsp sea salt<br />
6 oz low fat milk or almond milk<br />
1 egg<br />
1 tsp vanilla extract<br />
1 ripe bananas, cut into 1/2 inch pieces<br />
1 cup fresh or frozen and thawed blueberries<br />
Olive oil spray<br />
<br />
Directions:<br />
1. Preheat oven to 375 Degrees. Spray the inside of baking dish.<br />
2. In a bowl, combine the oats, half the walnuts, Splenda, baking powder, cinnamon, ginger, and sea salt. Set aside.<br />
3. In another bowl, combine milk, egg, and vanilla extract. Set aside.<br />
4. Arrange the bananas on the bottom of the baking dish. Place 3/4 cup blueberries on top. Cover the fruit with the oat mixture.<br />
5. Slowly pour the milk/egg mixture over the fruit and oats, and cover it completely. Sprinkle the remaining berries and walnuts on top.<br />
6. Bake for 35 to 40 minutes or until golden brown and the mixture has set.<br />
7. Remove from the oven. Let cook for 5 to 10 minutes before cutting. Store leftovers in the refrigerator.<br />
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Per serving: Cals: 471 Carbs: 51g, Fiber: 9g Protein: 13g Sugars: 19.5g Sodium: 83.5mg<br />
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<br />Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-34205836884482664012012-12-30T15:13:00.003-08:002012-12-30T15:13:48.913-08:00Easy Dinner Recipe Turkey Breast in Almond and Flaxseed Meal<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Vae5iBT6rf4?feature=player_embedded' frameborder='0'></iframe></div>
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Almond meal and flaxseed meal are great to use instead of bread crumbs. Almond meal is low in carbohydrates and a good source of protein, fiber, vitamin E, and magnesium. Flaxseed meal has good nutritional benefits such as Omega-3, lignans (natural antioxidants), and dietary fiber.<br />
<a name='more'></a><br />
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Ingredients:<br />
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1 lb turkey breast<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhip2tCdnYz51MfmcdoD9zUjcZSE2P8DHRkGdVwOiGkQwHtulQBC7YLBd50NuY_FPsDhtmusqUZtHQl0LRpWsG1utipvYdtIiY4zB3gY3S-T8wkg_u-M-9Rj_nScFabHBrPtS6zjK3v0OJG/s1600/IMG_3171.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhip2tCdnYz51MfmcdoD9zUjcZSE2P8DHRkGdVwOiGkQwHtulQBC7YLBd50NuY_FPsDhtmusqUZtHQl0LRpWsG1utipvYdtIiY4zB3gY3S-T8wkg_u-M-9Rj_nScFabHBrPtS6zjK3v0OJG/s200/IMG_3171.JPG" width="200" /></a>2 oz almond meal<br />
1.5 oz flaxseed meal<br />
1 egg<br />
1/2 tsp sea salt<br />
1/2 tsp basil<br />
1/2 tsp chicken blend spices<br />
Olive oil spray<br />
<br />
Directions:<br />
<br />
Preheat oven to 350 degrees. Mix almond meal, flaxseed meal, sea salt, basil, chicken blend spices together in the shallow bowl. In a separate bowl, beat one egg lightly with a fork. Dip each piece of turkey into eggs and then dip it into dry mixture and coat evenly. Put turkey breast in a cooking dish and spray it with olive oil spray. Cover cooking dish with a lid or a foil and cook it 40-50 minutes in the oven. Enjoy this clean recipe!Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com1tag:blogger.com,1999:blog-3522314644398592606.post-17394012300578504352012-12-23T20:14:00.001-08:002012-12-24T07:32:24.626-08:00How to Make a French Toast the Healthy Way - Nutrition by Olga<div class="separator" style="clear: both; text-align: center;">
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/7AnCR4DNHmE?feature=player_embedded' frameborder='0'></iframe><br />
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Who does not like a French toast for breakfast. Here is your favorite breakfast minus fat, sugar, and tons of calories. This clean recipe is packed with protein, fiber, and complex carbs that will provide serious fuel for your body, and it tastes terrific. You will always look forward to your early morning wakeup call.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvD51SAS1d-_4Onrt4SwvuNArSQFdDa-vEHNQ2UPk4Z1hCMjmmgUoc_C__AcvT3dCxjfkD67zSiF39-enK1tiWLfQwWlXEqCHLNCnxYYpF99YxVzOi9WHhRk0g-OvDRbZmMf04XgzDM4dK/s1600/IMG_3130.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvD51SAS1d-_4Onrt4SwvuNArSQFdDa-vEHNQ2UPk4Z1hCMjmmgUoc_C__AcvT3dCxjfkD67zSiF39-enK1tiWLfQwWlXEqCHLNCnxYYpF99YxVzOi9WHhRk0g-OvDRbZmMf04XgzDM4dK/s320/IMG_3130.JPG" width="320" /></a>Ingredients:</div>
<div>
1/2 cup low-fat cottage cheese</div>
<div>
1 large egg, beaten</div>
<div>
2 tbslp low-fat milk</div>
<div>
1/2 tsp ground cinnamon<br />
1/4 tsp ground ginger</div>
<div>
2 slices Ezekiel Raisin Cinnamon Bread</div>
<div>
2 fresh strawberries </div>
<div>
1 medium banana</div>
<div>
Olive oil spray</div>
<div>
<br /></div>
<div>
1. Place cottage cheese and 1/2 banana in a blender or food processor and process until smooth. Set aside.</div>
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2. In a wide, shallow bowl, combine the egg, milk, and cinnamon.</div>
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3. Heat the skillet and spray it with olive oil spray. </div>
<div>
4. Dip each slice of bread into the egg mixture and brown in the skillet until golden brown on both sides. Reserve remainder of egg mixture.</div>
<div>
5. When bread is cooked, remove from the pan. Spread equal amount of cottage cheese on one side of each bread slice. </div>
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6. Cut 1/4 of banana thinly and place it on one of the pieces of bread. </div>
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7. Make a sandwich by placing the cottage cheese sides together. </div>
<div>
8. Spray the skillet with olive oil spray. Dip the entire sandwich in the rest of egg mixture, coating thoroughly. Add to the pan. Cook on one side until egg is golden brown, about five minutes, flip it, and cook the other side.</div>
<div>
9. Remove the French toast sandwich from the skillet and cut in half. Garnish with remaining cottage cheese and banana mixture and top it with sliced strawberries and remaining banana. </div>
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<div>
Per Serving: Calories: 451 Fat: 8g Sodium: 677mg Carbs: 73g Fiber: 8g Protein: 29g Sugars: 32g</div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-39536303905170603712012-12-18T05:41:00.000-08:002012-12-18T05:41:21.682-08:00Deciphering Fad Diets<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';">January 1<sup>st</sup> is approaching fast, and many people start thinking about the most common New Year resolution - weight loss. Some people have probably picked their weight loss program, and some are still researching and looking at many different options. I would like to help you to decipher fad diets that will help you to make the best decision. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';">With new diet books published daily, and thousands of websites claiming the secret to weight loss, it can be pretty overwhelming deciding which diet to follow. You need to ask yourself few questions to decide if it is a healthy diet or a fad diet:<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtsBtkSaGvTvae-GURlaA-8obTsY3VRbiMzVhfZrh4qQpfq3LnrMygNnAvYx5dqnjq4nI-e2QFugQswyGxpxAJIhPsEKpInMRxs2YrIYjqpWnBRumsWlrL2F6xRRYv6b5ZZl9Pb4j2HaAP/s1600/31.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" eea="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtsBtkSaGvTvae-GURlaA-8obTsY3VRbiMzVhfZrh4qQpfq3LnrMygNnAvYx5dqnjq4nI-e2QFugQswyGxpxAJIhPsEKpInMRxs2YrIYjqpWnBRumsWlrL2F6xRRYv6b5ZZl9Pb4j2HaAP/s200/31.jpg" width="181" /></a></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">1.<span style="font: 7pt 'Times New Roman';"> <strong> </strong></span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Does the diet claim extremely fast results?</strong> If it does, the plan is unrealistic. The most effective and long lasting weight loss is slow and steady. It is healthy to lose in between ½ - 2 lbs per week. If the diet claims that you will lose 10 lbs in two weeks, you should not pick this plan.</span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">2.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Does the diet promise weight loss without exercise?</strong> Losing and maintaining weight without exercise is impossible. If you are not going to exercise, you will start losing your valuable lean muscles which can dramatically slow down your metabolism. To lose fat is not so easy. If you are not doing weight and cardio training, you won’t be able to lose fat. This is plain and simple.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">3.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Does the diet eliminate entire food groups/nutrients?</strong> If the diet asks to eliminate entire food groups or nutrients, it can be dangerous for your health. You might be missing out on key nutrients necessary for healthy living. Dieting should not be painful. Sound nutrition is the key for success. You can eat healthy, enjoy your life and still lose weight.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">4.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Does the diet require limiting water intake?</strong> Never buy into this nonsense. If the diet limits water intake, you will be losing body water that can be dangerous. <o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">5.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Does the diet require to add supplements to your diet to make up for missing nutrients?</strong><span style="mso-spacerun: yes;"> </span>If it does, it is not a healthy diet to follow. You have to have a balanced diet that has all macro- and micro- nutrients. If your nutrition is off, the supplements are not going to help. When you have a healthy nutrition in place, you can add supplements to enhance your nutrition. <o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">6.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Do you have to purchase specific foods or products from the company?</strong> If you need to spend a fortune on specific foods and products, stop, and think again. What will happen if you will stop using products? Chances are that you will gain your weight back. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">7.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Is the focus of the diet on wellness or weight loss?</strong> If the diet focuses only on weight loss, it is not a good diet to follow. Most of the time, these diets are very low in calories, missing entire food groups, and does not allow physical activity.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">8.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>Does the diet address weight maintenance?</strong> <strong>What are the long-term maintenance statistics?</strong> A diet that helps people to keep weight off over the years is much healthier one to follow. If you won’t be able to keep your weight off, it is a waste of time and money to follow a diet.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><span style="mso-list: Ignore;">9.<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"><strong>The most important question you should ask yourself when choosing the plan is whether you would be able to follow the diet for the rest of your life.</strong> Many diets are effective in short term but it is impossible to be on these diets for the rest of your life. To be successful and lose unwanted weight, you need to change your lifestyle, modify your behavior, learn how to eat healthy and clean, and exercise on regular basis. </span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';">There is no magic pill when it comes to losing weight and keeping it off. It takes hard work, lifetime dedication, and time. You have not gained your weight overnight, and you won’t lose it overnight either. Do not look for a diet, look for a lifestyle change. The best diet to follow is one that comes from whole foods, teaches you the concepts of good nutrition, allows you to choose your own foods, encourages an overall healthy lifestyle, and is one that you can stay with for the rest of your life.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';">Remember: if it seems too good to be true, it probably is.<o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-31931681600747271812012-12-16T16:54:00.003-08:002012-12-26T09:07:35.286-08:00How to Make a Clean Italian Dinner Italian food is delicious but it is very high in calories. You can still enjoy a nice Italian dinner minus extra fat and calories. This clean recipe is absolutely delicious (makes 6 servings).<br />
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Ingredients:<br />
6 boneless, skinless chicken breasts 4 oz each<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEXhvbGgDQcvLMQmmngTv0JaxtMj8_7fI1gmvQ0Fpcya2810AbuHAel3KwFOnOrNnsi5X4efrYqGWGV4DZznmgjfN3XPHydnVAwGJOx0soUQ3CTOT_JxDWRFxMkLxbAGDRA2w0-01W9C6O/s1600/IMG_3117.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEXhvbGgDQcvLMQmmngTv0JaxtMj8_7fI1gmvQ0Fpcya2810AbuHAel3KwFOnOrNnsi5X4efrYqGWGV4DZznmgjfN3XPHydnVAwGJOx0soUQ3CTOT_JxDWRFxMkLxbAGDRA2w0-01W9C6O/s320/IMG_3117.JPG" width="320" /></a>3 eggs<br />
1/2 cup almond meal<br />
1/2 cup ground flaxseed<br />
1 tbsp dried oregano<br />
1 tsp poultry seasoning<br />
1 tsp freshly ground black pepper<br />
Sea salt, to taste<br />
Olive oil spray<br />
<br />
Tinkyada Brown Rice Spaghetti<br />
Cilantro for garnish<br />
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Sauce<br />
2 tblsp extra-virgin olive oil<br />
2 cloves garlic, minced<br />
Pinch crushed pepper flakes<br />
28-oz can pureed tomatoes<br />
1 tblsp dried oregano<br />
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1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper or foil.<br />
2. Combine almond meal, flaxseed , seasoning, salt and pepper in a separate bowl.<br />
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3. Beat eggs in a bowl with a fork. Dip each piece of chicken into eggs and set aside.<br />
4. Briefly dip egg-coated chicken in egg mixture again, then dip into dry mixture and coat evenly.<br />
5. Put chicken breasts on the baking sheet, spray it with olive oil, cover with foil, and bake it in the oven for 1 hour and 15 minutes.<br />
6. While chicken is baking, cook pasta.<br />
7. Sauce: Heat oil in a medium-sized saucepan over medium heat. Add garlic and pepper flakes. Shake pan gently until garlic becomes fragrant.<br />
8. Add tomatoes, oregano, and salt. Reduce heat to low and let simmer for 30 minutes.<br />
9. Serve pasta and chicken breast with tomato sauce, and garnish with cilantro.<br />
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Calories: 316 Fat: 17g Carbs: 33g Fiber: 5.3g Protein: 17g Sugars: 4g<br />
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-91473572754838138732012-12-15T15:21:00.001-08:002012-12-26T12:33:36.299-08:00How to Make Baked Apples with Raisins, Almonds, Orange and Dates- Christmas Dessert<div class="separator" style="clear: both; text-align: center;">
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Clean eating should not be boring. There are so many delicious options. I love good, healthy deserts! One of my favorite deserts is baked apples, and I love making it during winter holidays. It is very easy to make, and you can enjoy this healthy treat without any guilt.<br />
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Ingredients:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAiDWJVftbZZnmjF8KI6scbaRLwfv4EzofUw44SsSU08M-t9vxYIYj92v1fhbRvUgR6EAUL59jL3jK4ZI3ymcTMhKD5L32Wi0U2HIbmMwiUtCtF3BVaNOiFXW33QI2Ts2NmvA2zb66cacw/s1600/IMG_3115.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAiDWJVftbZZnmjF8KI6scbaRLwfv4EzofUw44SsSU08M-t9vxYIYj92v1fhbRvUgR6EAUL59jL3jK4ZI3ymcTMhKD5L32Wi0U2HIbmMwiUtCtF3BVaNOiFXW33QI2Ts2NmvA2zb66cacw/s320/IMG_3115.JPG" width="320" /></a>8 large whole apples, cored</div>
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1 orange piled and cut</div>
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12 oz of natural apple juice (no sugar added)</div>
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3 oz raisins</div>
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2 oz pitted dates</div>
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2 oz almond meal</div>
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1 1/4 teaspoon grated orange zest</div>
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3/4 teaspoon ground cinnamon</div>
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2 pinches of ground cloves</div>
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2 teaspoon Stevia</div>
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Directions:</div>
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1. Soak raisins in apple juice for a few hours. If you do not have almond meal, you can use chopped almonds or pecans. Soak the chopped nuts with the raisins in the apple juice. It will bring out the flavor even more.</div>
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2. Place the soaked fruit, almond meal, zest, pitted dates, and Stevia in a food processor and pulse to a paste.</div>
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3. Using a sharp knife, make a shallow cuts around the middle of each apple to prevent them from bursting during cooking.</div>
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4. Line a baking tray with foil.</div>
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5. Placed the cored apples on the baking tray and stuff each one with the filling.</div>
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6. Cover the baking tray loosely with foil and bake for 40-50 minutes at 350 degrees or until apples are soft.</div>
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7. Decorate apples with orange pieces.</div>
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One serving: Cals: 168, Fat: 2.25g, Sodium: 35mg Carbs: 35g, Fiber: 3.25g, Protein: 2g, Sugars: 31g</div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-21548563811776593812012-12-15T09:00:00.005-08:002012-12-15T09:05:57.453-08:00Concealing Dark Circles - Creating Flawless Skin Part 2 What ages us more? It is dark circles under eyes. It makes us look older, unhealthy and tired. Using right corrector and concealer can help you to hide dark circles and make you look flawless. Skin in the under-eye area contains fewer oil glands, and it essential to apply plenty of <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=3076611" target="_blank">moisture</a>. The more moist and supple you make your skin before you apply your concealer, the better the results. Here are the steps how to cover dark circles:<br />
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<a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=4067441" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfOnUqyxb4rlQwMQENRs2DcElFB9kqGKDIs1_1nCWDwGRkCN6afaovJob0J_icJvEkKC6d0OtFDO_85sIid7UVSsPveISSVg7y-kWRQxIB4jRlazpcOzy2MaKSX5Uo4tnuNaS2KVtt2m5y/s200/101MQ.jpg" width="200" /></a> 1. Prepare skin under eyes by applying eye creme and letting it soak in for a couple of minutes. If your skin is very dry, you should apply extra layer of eye cream and let it soak in and dry. You really need to be generous with your eye cream. My three favorite hydrating under eye creams that I use are Cellular Laboratories <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=3076611" target="_blank">De-Aging Eye Creme</a>, Dr. Murad <a href="http://www.shop.com/search/Dr+Murad+Hydro+Dynamic+" target="_blank">Hydro-Dynamic Ultimate Moisture</a>, and Benefit <a href="http://www.shop.com/search/Benefit+It:s+potent" target="_blank">It's Potent Eye Cream</a>. After you apply the cream, you should blot off any excess creme with a sponge or tissue. Using eye cream is very important because it will help your concealer adhere, and it also prevents concealer from caking up and drawing attention to fine lines. I also apply a <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=3076758" target="_blank">primer</a> on the top of an eye cream. A <a name='more'></a>primer helps to lock the moisture in the skin and makes the under eye area really smooth.<br /></div>
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<a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=3076568" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8W-yoKItr6TFI4egZUCsbV4QMtW2AJyPGiK-GSZXWEtUxuyqoBDwS61VuOnfoElRqwcfyDgtoCug9f_I8YMNb2uTiO4u10UAobNffy4wDPi1X3LF9c7tQwaYvWY4nYBe7OA4bCi0cXvXC/s200/concealer.jpg" width="200" /></a> 2. Use a brush to apply <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=4067441" target="_blank">concealer</a> along the line of demarcation - where the discoloration begins on your skin. Apply the concealer over the entire discolored area with the brush staying just slightly below your lower lash line. If you will apply concealer right up to the lower lash line, it can make your eyes look smaller. Do not extend the concealer past the line of demarcation because you can lighten skin that is already the correct color, and you'll be back where you started-with two uneven shades of skin. Serious dark circles need a serious concealer. Use a concealer one or two shades lighter than your foundation. Sometimes, I apply a thin layer of <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=4050494" target="_blank">corrector</a> first and pat it on the skin with my finger. Then, I apply a concealer on the top of the corrector. Couple more tips. <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=3076568" target="_blank">Yellow</a> concealers are a great choice for covering severe dark circles on ivory/beige skin, and golden orange concealers work well for bronze/ebony skin. If you have dark circles with blue tones, opt for salmon tone concealer over yellow tones.These shades of concealers help to counteract the look of severe discoloration. Here are my favorite concealers and correctors: Motives <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=4036465" target="_blank">Liquid Correction Concealer</a>, Motives <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=4067441" target="_blank">Color Perfection Quad</a>, Bobbi Brown <a href="http://www.shop.com/search/Bobbi+Brown+Corrector" target="_blank">Corrector</a>, Make Up For Ever <a href="http://www.sephora.com/5-camouflage-cream-palette-P12630?skuId=873455" target="_blank">Camouflage Cream Palette</a>.</div>
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<a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=4050494" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik_PTE2uNDh1DPTNXw9cMko8pe2xHTUdmuCQnlNX6rcN4tMs-hmUrgvvmyWSCu97X0f7q_ewMuwZsxROxr8VP0LrO2iOYSB2K1a24jj34SNTn8lVSqhEZrC3gou_uQivGtXBrNsyDTHmQr/s200/corrector.jpg" width="200" /></a></div>
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3. With your finger, using a patting motion, stipple the concealer along the line of demarcation to blend it in. By patting it with your finger, it helps to blend in the texture of the concealer and make it invisible. You also need to conceal any darkness in the inside corners of your eyes or eyelids. </div>
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4. When applying foundation over an area you have just concealed, you need to stipple or pat it on. If you will start applying foundation with a brush or sponge, you will remove everything that you just concealed. Always use a patting motion over concealed area.</div>
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5. Finish with a light dusting of powder to set your handwork. </div>
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It is amazing what concealer can do if it is applied correctly. Do not be discouraged if you won't be able to achieve a perfect look the first time. Practicing makes it perfect.When you look good, it makes you feel good! </div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com2tag:blogger.com,1999:blog-3522314644398592606.post-80439351628898628622012-12-09T16:01:00.002-08:002012-12-09T16:01:59.766-08:00Pre-Workout Protein Shake - Nutrition by Olga<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/dmxk1A6B18E?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
2 or 1 scoop of <a href="http://www.shop.com/TLS+reg+On+the+Go+Nutrition+Shakes-559078811-p+.xhtml" target="_blank">TLS Creamy Vanilla</a> Protein Powder or any <a href="http://www.shop.com/search/dymatize" target="_blank">Vanilla Protein</a> Powder<br />
2 Tblsp of <a href="http://www.shop.com/search/PB2" target="_blank">PB2 Powdered Peanut</a> Butter or Natural Peanut Butter<br />
8 oz of iced black coffee<br />
Ice<br />
<br />
Mix all the ingredients in the blender. Drink the shake 30 minute before your workout. Enjoy!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.shop.com/TLS+reg+On+the+Go+Nutrition+Shakes-559078811-p+.xhtml" style="margin-left: auto; margin-right: auto;" target="_blank"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBc5K6ooHwXEf8UhWyIz9i2Y_YIwcn3dlJIVeDXYv2BH-jQALA3acl-uO08Hp0ySelPZfdewLOenNUlzad7pn4HMxNa5ZnBgUfH2-5GanwCZIdI68lNDNpa6Uj4xsKJ4yvkQSRCP2_FWQ1/s400/US_ENG_20120707_9531_TLSShakes_730x260.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.shop.com/TLS+reg+On+the+Go+Nutrition+Shakes-559078811-p+.xhtml" target="_blank">TLS Creamy Vanilla Protein Shake </a></td></tr>
</tbody></table>
Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com2tag:blogger.com,1999:blog-3522314644398592606.post-53253405480858178792012-12-08T14:26:00.005-08:002012-12-09T17:12:32.886-08:00Tips for the Holiday Season Holiday season is full of indulgence. It is also the most busiest time because we go to parties, spend time with friend and family, and we have a very hard time to find time for exercise. Here are some tips that can help you to stay on track.<br />
<b><span style="color: red;">1. When in Doubt, Eat First</span></b><br />
The best defense against holiday bingeing is a good offense. Eating a small, low-GI meal on the way to a holiday party - or snacking lightly while getting ready definitely helps curb the appetite. Walking into a party full will prevent you from ravaging appetizers on arrival. One of my favorite supplements that helps me at the parties is <a href="http://www.shop.com/TLS+reg+CORE+Fat+Carb+Inhibitor-559078804-p+.xhtml" target="_blank">TLS CORE Fat & Carb Inhibitor</a>; it makes me feel fuller faster.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE_vEqoik2cebOA_rZEryEmTXQQAXoNIz47TRJojoee1JIGBBXk1fMChJG6jIfIxcq1G_TIFci6sAuTMJeB5KhwTMkfnmGDtxNeNz5bO5Ch2jblOm81ADR7XtQdyDJJ3ThtIt7FkyKKIbs/s1600/holiday.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE_vEqoik2cebOA_rZEryEmTXQQAXoNIz47TRJojoee1JIGBBXk1fMChJG6jIfIxcq1G_TIFci6sAuTMJeB5KhwTMkfnmGDtxNeNz5bO5Ch2jblOm81ADR7XtQdyDJJ3ThtIt7FkyKKIbs/s200/holiday.jpg" width="200" /></a><span style="color: red;"><b>2. Don't Drink Too Many Calories</b></span><br />
<a name='more'></a><br />
It is important during the season to practice moderation to prevent indulging in too many liquid calories. Try to alternate alcoholic drinks with glasses of water to maintain hydration and avoid hunger pangs.<br />
<span style="color: red;"><b>3. For Holiday Stress, Choose Pampering Up Over Pigging Out</b></span><br />
Endless hours at the malls, traffic and restaurants over the holiday season can definitely take its toll. Often stress shows as hunger, but instead of overindulging in a false comfort, indulge in real comfort such hot bath or massage. Sipping on a little decaffeinated herbal tea can go a long way as well. When holidays stress mounts a surprise attack, <a href="http://www.shop.com/TLS+reg+ACTS+Adrenal+Cortisol+Thyroid+Stress+Support+Formula-570817677-p+.xhtml" target="_blank">TLS ACTS </a>can provide support and help to keep the stress under control.<br />
<b><span style="color: red;">4. Keep Your Own "Naughty and Nice" List by Using a Food Log</span></b><br />
Food and exercise <a href="http://www.shop.com/TLS+reg+Health+Guide+Journal-575526286-p+.xhtml" target="_blank">journaling</a> is very beneficial. Those who keep <a href="http://www.livestrong.com/woman/" target="_blank">food logs</a> also keep things realistic, remain honest and get to know their triggers. Through that, they stay in their optimal weight and body fat range all year long. A food log kept during the holidays can make all the difference between a season that's a pleasure to remember, and one that's best forgotten.<br />
<span style="color: red;"><b>5. Find Time to Exercise</b></span><br />
The key to exercise during the holidays is to improvise and minimize. Picking simple movements and alternating between them when you have a few minutes will help to keep you in shape through the season, and also make the return to full-time fitness much easier.<br />
Weight loss strategies are simple to implement during the holidays with a little planning, a little focus, and a little willpower. You can still indulge a little in holidays treats, as long as holidays treats are the exception and not the rule. Keeping your holiday indulgence under control will help you to walk into the new year guilt-free.<br />
<br />Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-41907958342269299272012-11-30T14:42:00.001-08:002012-11-30T14:51:09.180-08:00Should You Take Time Off from Training?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWTUj5F9zvgQVum_EFNU5pBCkuucu7vUjjHGt2KdnF-8rhwAp-Nxf7iJkJG-JFvHrxvWNKtdL_3ppnLcGWtVGCbzkGU9px8Buuh0qmulyZrxfA05ekHakLGhJV5LpGzLqWSzbBFQ2AYqzU/s1600/Overtraining.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWTUj5F9zvgQVum_EFNU5pBCkuucu7vUjjHGt2KdnF-8rhwAp-Nxf7iJkJG-JFvHrxvWNKtdL_3ppnLcGWtVGCbzkGU9px8Buuh0qmulyZrxfA05ekHakLGhJV5LpGzLqWSzbBFQ2AYqzU/s1600/Overtraining.png" /></a> Absolutely YES! When it comes to working out, some people do not work out with enough intensity but few individuals do the opposite - they push themselves to the limit too hard and too fast. Even if you take couple of days off from training each week, you are still stressing your body with exercise. Your body can endure only so much stress before it needs to rest. Training, day in and day out, for extended periods of time is very hard on your body and can cause overtraining. The stress of excessive training can exceed the body's ability to recover and adapt, which results in more catabolism (breakdown) than anabolism (buildup). <br />
<a name='more'></a>As a result, training with too high of a volume or intensity produces no additional improvement in conditioning or performance and can lead to a chronic state of fatigue that is associated with muscle glycogen depletion. If you are constantly in the catabolic state of metabolism through repeated training, your body cannot produce the chemical substance and parts needed for repair, remodeling and ultimately growth of the body. The best advise is to take day or two off every week and schedule an entire week off from training every two to three months. Your joints need a break, and your body needs to heal any persistent soreness and allow nagging injuries to recover.<br />
Many people refuse to take time off because they are afraid that it will set them back. It is absolutely wrong. A week off from training every couple of months or so is not long enough to lose any fitness conditioning. As the matter of fact, you will be stronger after the break because you will allow your recovery system to fully recharge.<br />
There are two ways to cope with overtraining - you can avoid it or you can treat it. If you have to treat it, it is too late! To treat overtraining can take months. On the other hand, you avoid overtraining not by avoiding training but instead by not letting overtraining to happen. Here are couple tips how you can avoid overtraining.<br />
1. Incorporate sensible weight training and light resistance systems of training. As a general rule, 1 or 2 days of intense training should be followed by an equal number of easy aerobic or weight training days.<br />
2. Vary your training methods. You can not lift heavy all the time; vary your weights, reps, etc<br />
3. Follow sensible nutrition and supplementation.<br />
4. Use good lifting techniqques.<br />
5. Get proper sleep and rest.<br />
6. Avoid all other stressors in your life that can become problematic to your training efforts (environmental, psychological, sociological, biochemical, physiological or anatomical in nature).<br />
You can also implement "active rest" during your recovery time. If you choose active rest, you can go for a walk or play some pick up basketball. Try to enjoy things you have been meaning to do during your "active rest." Do not do strenuous physical activity during the recovery time. Listen to your body, and remember, you need adequate rest in order to achieve your fitness goals.<br />
Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-11535390071019834652012-11-25T11:37:00.002-08:002012-11-25T11:42:29.536-08:00Turkey Cranberry PitaI love turkey! This delicious recipe will satisfy your taste buds, and it is very easy to make. If you do not have some ingredients at your house, it is not a problem. You can modify this recipe and use ingredients that are available. Personally, I use only Greek yogurt in my recipe and do not add mayo. Enjoy!<br />
<br />
Ingredients:<br />
2 cups chopped, roasted, skinless, turkey meat<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwUtEV_R9X2atI3Pbq3IunHG7zHEf1QY5gWgtSRIIGKO5cCG41Mzs2CVD3M6dtrbI1DoNqMMhe-FwvSwzyziYMaw7VpKYa7rXl6ggKk5j8WDYnMCaJ3pijdenM1De9CeHpJkwY8V-ZVVz/s1600/pita.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwUtEV_R9X2atI3Pbq3IunHG7zHEf1QY5gWgtSRIIGKO5cCG41Mzs2CVD3M6dtrbI1DoNqMMhe-FwvSwzyziYMaw7VpKYa7rXl6ggKk5j8WDYnMCaJ3pijdenM1De9CeHpJkwY8V-ZVVz/s200/pita.jpg" width="200" /></a>1/2 cup celery, diced<br />
1/4 cup onion, finely chopped<br />
1/4 cup roasted, salted, pumpkin seeds<br />
6 Tbsp reduced-fat mayo with olive oil<br />
1/4 cup Greek yogurt<br />
1 Tbsp lemon juice<br />
2 loaves whole-wheat pita bread, cut in half to create 4 semi-circles<br />
8 lettuce leaves<br />
<a name='more'></a>In a large bowl, combine the turkey, cranberries, celery, onion, pumpkin seeds, mayo, yogurt, and lemon juice, and stir until mixed. Carefully open pita pockets, line with 2 leaves lettuce each and divide the turkey mixture evenly between the sandwiches. Makes 4 servings.<br />
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Nutrition per serving: Cal: 303, Protein: 21g, Carbs: 22.5g, Fat: 9.3gAnonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-49355581474836452162012-11-25T07:48:00.001-08:002012-12-08T17:53:22.130-08:00Choosing a Concealer - Creating Flawless Skin Part 1<br />
Everybody wants to have a flawless skin. As we age, our skin tone gets uneven; we also might have some other issues such as dark spots, broken capillaries or veins, blemishes, dark circles under eyes and etc. However, you can create a flawless, glowing skin if you will use the right product and technique.<br />
<a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&groupID=8_CS_USA&cat2ID=USA21107&cat3ID=USA33122&groupIndex=2" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM2bm3S7g5CU1wyWA-sOLlfDLvEyyMIS3A3I5xnBKjv7MGzWCKy4J7uT75Ymdpp5c5dTDPgLedM1iRsLW-YfJ1P1oKptXQzGoKfReZNsAg02LzDpwxeHmyhUxF8-LrotqI1s9BqcUrwrlf/s200/corrector.jpg" width="200" /></a> In order to create a flawless skin, you need to have couple shades of <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&groupID=8_CS_USA&cat2ID=USA21117&cat3ID=USA33139" target="_blank">concealer</a>. It is also beneficial to invest in a <a href="http://www.shop.com/search/bobby+brown+corrector" target="_blank">corrector</a> if you have very dark circles under eyes. Peach or pink corrector will help you to camouflage darkness under eyes. In some cases, it will be enough to use only a corrector to cover dark circles but in some cases, you might need to apply a concealer over a corrector.<br />
<a name='more'></a><br />
A good concealer can be your best friend because it can help you to improve your skin appearance dramatically - but only if it is invisible. You need to apply a concealer to the discolored skin. You should be careful with a concealer because is has a different texture than foundation. If you are not careful with concealing, you can draw attention to the fine lines especially if you will use it too much. <br />
<br />
<a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&groupID=8_CS_USA&cat2ID=USA21107&cat3ID=USA32720&groupIndex=2" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLhaCYm19YVRC1Q3T85i6H7n6aQkH647olbMRebXk3FS1_wMvBYfVuVJmuT0pxRRtizdi5_eYuVrmA7YGgwLrl2HHUNYp_UBUrYayjWi5urtDY7YLwYsGOex_n0GLDK3MXwGe2q3b2-Vmx/s200/concealer.jpg" width="200" /></a><span id="goog_392289204"></span><span id="goog_392289205"></span><a href="http://www.blogger.com/"></a> It is important to find a perfect concealer for your skin. Concealer comes in a multitude of formulations and textures. Different textures are used for different problem areas, and it is important to match it to the problem area.<br />
<a href="http://www.shop.com/Clarins+Concealer+Stick+-641087118-o+.xhtml" target="_blank">Stick concealers </a>provide full coverage. They are very dry in texture. Some of them are creamier, and some of them are less moist. If you will use a stick concealer to cover dark circles under eyes, choose creamier texture. You can use stick concealer with drier texture to cover blemishes, dark spots or veins.<br />
<a href="http://www.shop.com/Motives+reg+Cr+232+me+Concealer-536366012-p+.xhtml" target="_blank">Pot concealer</a> provides similar, full coverage to stick concealer but it is formulated with more moisturizing ingredients and it is not quite as thick. It is perfect for concealing flaws because it provides great coverage and versatility.<br />
<a href="http://www.shop.com/Estee+Lauder+Smoothing+Creme+Concealer+SPF+8-524117209-p+.xhtml" target="_blank">Tube concealer</a> has a light creamy texture that will not collect in fine lines, and it is great for mature skin. It also provides a terrific coverage and is perfect for covering dark circles under eyes. It does not have the staying power of drier formulas, so it might not be the best choice for other spots and discoloration on the face. Tube concealer can be mixed with moisturizer or foundation to create a sheerer product.<br />
<a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&groupID=8_CS_USA&cat2ID=USA21117&cat3ID=USA33139" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcC7yzPb-dLJ0Ha86M30VwhYLmg7PTXLvWLHP7m0-lngreEiDQgxlSTtc70D9DtW6yPfZ2BzIPNCLz-rGpZ-EHVNSfrwf9v6SHrwyPN1zOClGHg6xHIbcUBsLv9z92nNOdEuTZwVUVKwkk/s200/101MQ.jpg" width="200" /></a><br />
<a href="http://www.shop.com/search/Mister+Bright+Touch+Of+Light+Pen" target="_blank">Highlighter pen</a> contains light-reflecting particles, which brings forward recessed areas of the face and hide minor flaws. However, it is not a concealer. It works by highlighting recessed areas, such as the dark shadows created by bags, wrinkles, deep creases, and the inside corners of eyes. Applying the highlighter to a shadowed area brightens it and makes it appear less distinct.<br />
<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;"><a href="http://www.sephora.com/5-camouflage-cream-palette-P12630?skuId=873455" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy266BUnBEE-gIwlceTb2hwXslEp7NDEPs-aPdc9hUw9DZTO0ONdyx9f7zBseuO81T3qufSIecJsL5Cj9UhHWHLC3z_TaiqQtQkWmYe3OTkC-rsmq3biwri2W1NRb-ri3n-4JwnQYbHaPJ/s1600/s469221-main-hero.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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Personally, I like a <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&groupID=8_CS_USA&cat2ID=USA21107&cat3ID=USA32720&groupIndex=2" target="_blank">creme concealer</a>. It covers well dark circles, discoloration, and hyper-pigmentation. It also conditions skin without caking and delivers moisture to dry area under eye. <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&groupID=8_CS_USA&cat2ID=USA21107&cat3ID=USA33122&groupIndex=2" target="_blank">Liquid correction concealer</a> is my other favorite concealer, and it has thicker texture and provides medium to full, long-lasting coverage. If discoloration is only slight, you should try to cover it with the second layer of foundation. However, in most cases, you will need to use a concealer to cover imperfections and discoloration. If you will choose a correct formula of <a href="http://www.sephora.com/5-camouflage-cream-palette-P12630?skuId=873455" target="_blank">concealer</a>, you will be able to create a flawless look with no problem.<br />
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com1tag:blogger.com,1999:blog-3522314644398592606.post-23101774558375260662012-11-24T10:24:00.000-08:002012-11-24T10:31:04.754-08:00A Guide to Toned Body - Glutes and Hamstrings Part 2<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNSwZImVCxxWYKWltWAqn0-v_vHDASj9eK9t58JfqTANc1fSvz6ULUv-HJzhGONkAOiWDhHPHRDRmvhrs7DF444RqMFEaWZd08fSZNoX9ZVh77zN3KW3t9V0oGdZ2lfSwXqMZoYJdl6loF/s1600/Olga+camp.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNSwZImVCxxWYKWltWAqn0-v_vHDASj9eK9t58JfqTANc1fSvz6ULUv-HJzhGONkAOiWDhHPHRDRmvhrs7DF444RqMFEaWZd08fSZNoX9ZVh77zN3KW3t9V0oGdZ2lfSwXqMZoYJdl6loF/s320/Olga+camp.jpg" width="213" /></a></div>
The muscles of the glutes and hamstrings are working anytime when we are standing. However, many of us spending most of our days sitting; inactivity impacts these muscles in a negative way. Our hips muscles become not only weak, they forget how to contract. Weak glutes and hamstrings disrupt the muscular balance of the body, which can easy cause pain and injuries in knees, hips, and lower back. You have to make your glutes and hamstrings workout a top priority.<br />
<a name='more'></a><br />
One of the common mistakes that are done by some people is that they train their quads harder than hamstrings. The problem is that it creates muscle imbalances between their quadriceps and hamstrings. You should do leg workouts twice a week; concentrate on quads one day and concentrate on hamstrings the other day. When you train your quads, do couple exercises for hamstrings as well to prevent imbalance, and when you work on your hamstring, add couple quads exercises as well.<br />
You can also do glutes and hamstrings exercises at your home using your own body weight, dumbbells or a Swiss ball.<br />
Here is a workout that can be done at home or at the gym. Firm glutes and shapely hamstrings do not come for free, you have to work for it.<br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 442px;">
<colgroup><col style="mso-width-alt: 9142; mso-width-source: userset; width: 188pt;" width="250"></col>
<col span="3" style="width: 48pt;" width="64"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl63" height="20" style="height: 15.0pt; width: 188pt;" width="250"><b>Exercise</b></td>
<td class="xl63" style="width: 48pt;" width="64"><b>Set</b></td>
<td class="xl63" style="width: 48pt;" width="64"><b>Reps </b></td>
<td class="xl63" style="width: 48pt;" width="64"><b>Rest</b></td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl64" height="19" style="height: 14.25pt;">1. Braced Squat</td>
<td class="xl65">4</td>
<td class="xl65">12-15</td>
<td class="xl65">30sec</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl64" height="19" style="height: 14.25pt;">2. Hip Raise on a Swiss Ball</td>
<td class="xl65">4</td>
<td class="xl65">15-20</td>
<td class="xl65">30sec</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl64" height="19" style="height: 14.25pt;">3. Dumbbell Split Suqat</td>
<td class="xl65">4</td>
<td class="xl65">12-15</td>
<td class="xl65">30sec</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl64" height="19" style="height: 14.25pt;">4. Sliding Leg Curls on a
Swiss Ball</td>
<td class="xl65">4</td>
<td class="xl65">15-20</td>
<td class="xl65">30sec</td>
</tr>
<tr height="19" style="height: 14.25pt;">
<td class="xl64" height="19" style="height: 14.25pt;">5. Dumbbell Deadlift</td>
<td class="xl65">4</td>
<td class="xl65">12-15</td>
<td class="xl65">30sec</td>
</tr>
</tbody></table>
Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-34167983288935038922012-11-20T20:44:00.000-08:002012-11-20T20:44:37.934-08:00A Guilt Free Thanksgiving Desert - Nutrition by Olga<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://i.ytimg.com/vi/R1_ue02QIsc/0.jpg"><param name="movie" value="http://www.youtube.com/v/R1_ue02QIsc?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://www.youtube.com/v/R1_ue02QIsc?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://olgavoleika.blogspot.com/2012/11/a-guilt-free-thanksgiving-desert-quick.html" target="_blank">Quick Pumpkin Mousse Recipe</a></div>
<br />Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-86154789433572348452012-11-20T20:23:00.001-08:002012-11-20T20:23:01.473-08:00A Guilt Free Thanksgiving Desert - Quick Pumpkin MousseIt is hard to stick to a nutrition plan during holidays. However, you still can have a desert without sabotaging your weight loss goals. I found this recipe in the magazine couple years ago, and I have been making it for holidays since. It is very easy and fast to make, and it tastes delicious. I do not put heavy whipped cream in my recipe when I make it because I do not want to add more calories to my treat. However, I decorate the desert with a fat free dairy whipped topping. It is your choice whether you want to use heavy whipped cream or not in your recipe. Enjoy this scrumptious desert!<br />
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Ingredients:<br />
1 1/2 cold skim milk<br />
1 package (1 Once) sugar-free, fat-free instant butterscotch pudding mix<br />
1/2 cup canned pure pumpkin<br />
1/2 tsp ground cinnamon<br />
1/4 tsp ground ginger<br />
1/4 tsp ground cardamon<br />
1 cup sugar-free heavy whipped cream (optional)<br />
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In a large bowl, whisk milk and pudding mix for 2 minutes. Let stand for 2 minutes or until soft-set. Combine pumpkin, cinnamon, ginger, cardamon; fold into pudding. Fold in 1/2 cup whipped cream. Divide evenly between 4 individual serving dishes, like small wine or parfait glasses. Refrigerate until serving. Top with dollop of whipped cream (1/2 cup total). Makes 4 servings.<br />
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Calories per serving: 109, Fat: 5.7g, Protein: 4.7, Carbs: 9.8g.Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-8048018781359477122012-11-19T20:35:00.000-08:002012-11-25T08:04:56.574-08:00Don't Stress During the Holiday Season! <div class="separator" style="clear: both; text-align: center;">
<span style="text-align: left;">Everybody is getting stressed during the Holiday Season. I have been using </span><a href="http://www.shop.com/healthandskincare" style="text-align: left;" target="_blank">www.shop.com/healthandskincare</a><span style="text-align: left;"> for more than a year. It allows me to shop at all my favorite stores and save money. My time is very valuable because I like to spend my free time with my friends and family. I do not like to fight the crowd at the stores and stress about it because I get all holiday deals online. Plus, I get cash back; how awesome is that! Watch the video, and enjoy your Holidays with your friends and family. </span></div>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-81451281538264232472012-11-18T20:51:00.004-08:002012-11-19T16:25:31.592-08:00A Guide to Toned Body - Fitness by Olga<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FO-y7n-uOHQ?feature=player_embedded' frameborder='0'></iframe></div>
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Click <a href="http://olgavoleika.blogspot.com/2012/11/a-guide-to-toned-body-shoulders-part-1.html#.UKm6H4fhpqI" target="_blank">here</a> for more information about shoulders workout.</div>
Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com2tag:blogger.com,1999:blog-3522314644398592606.post-63638994600496586342012-11-16T17:42:00.001-08:002012-11-16T17:42:44.636-08:00A Guide to Toned Body - Shoulders Part 1<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZ3SxxXApw6ykbzAZb4KTdGnCYVASwVlV-Pl4mafqF36lwQD6V94Ywug0cUgS4ETpSQhlWjIbgxmK0rGJpo8idj2VqNg95vtm8hRiIMQgEESmyRNdKX3wACzG9Ji15Q-aJkG1QDhdw2i9/s1600/_MG_6298.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisZ3SxxXApw6ykbzAZb4KTdGnCYVASwVlV-Pl4mafqF36lwQD6V94Ywug0cUgS4ETpSQhlWjIbgxmK0rGJpo8idj2VqNg95vtm8hRiIMQgEESmyRNdKX3wACzG9Ji15Q-aJkG1QDhdw2i9/s320/_MG_6298.JPG" width="213" /></a></div>
A great set of shoulders can work magic. Shoulders can make your waist look slimmer, accentuate already fit arms, and instantly transform any sleeveless top into eye-catcher. They are also the easiest muscles to define, since the shoulder region is one the last places your body deposits fat.<br />
Strong shoulders help you strengthen and firm the rest of your body because they assist in most exercises for your chest, back, triceps and biceps.<br />
If you have never done weight training before, you need to learn a correct form to perform each exercise. Quality of training <br />
<a name='more'></a>influences your progress, more than quantity. Start weight training with light weights and build the strength gradually. When you lift light, you should perform 15-20 repetitions (reps) per set. Your 2 last reps of the set should be challenging; you have to feel the burn in your muscles. If the last two reps are easy to perform, you need to use heavier weight. When you start lifting heavier, you can do 12-15 or 10-12 reps per set.<br />
Below is one of my simplest shoulders workouts that can be performed at the gym or at home. If you want to start working out at home, you need to have only couple sets of dumbbells.<br />
Now, get motivated, set the goal, and start building a toned, sexy body.<br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 518px;"><colgroup><col style="mso-width-alt: 9179; mso-width-source: userset; width: 188pt;" width="251"></col><col span="3" style="mso-width-alt: 3254; mso-width-source: userset; width: 67pt;" width="89"></col></colgroup><tbody>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="border: rgb(240, 240, 240); height: 15pt; width: 188pt;" width="251"><strong><span style="font-family: Arial;">Exercise </span></strong></td><td class="xl65" style="border: rgb(240, 240, 240); width: 67pt;" width="89"><strong><span style="font-family: Arial;">Set</span></strong></td><td class="xl65" style="border: rgb(240, 240, 240); width: 67pt;" width="89"><strong><span style="font-family: Arial;">Reps</span></strong></td><td class="xl65" style="border: rgb(240, 240, 240); width: 67pt;" width="89"><strong><span style="font-family: Arial;">Rest</span></strong></td></tr>
<tr height="20" style="height: 15pt;"><td class="xl66" height="20" style="border: rgb(240, 240, 240); height: 15pt;"><span style="font-family: Arial;">Warm-up </span></td><td class="xl65" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl65" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl65" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl66" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;">Standing <a href="http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-press-" target="_blank">dumbbell press</a></span></td><td class="xl64" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">2</span></td><td class="xl64" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">20</span></td><td class="xl64" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">30 sec</span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl66" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;"></span></td><td class="xl64" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl64" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl64" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl63" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;">1. <a href="http://www.bodybuilding.com/exercises/detail/view/name/standing-military-press" target="_blank">Standing barbell</a> or dumbbell press</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">4</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">12-15</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">30 sec</span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl63" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl63" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;">2. One arm <a href="http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise" target="_blank">front dumbbell</a> raises</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">4</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">12-15</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">30 sec</span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl63" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl63" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;">3. <a href="http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise" target="_blank">Lateral</a> dumbbell raises </span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">4</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">12-15</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">30 sec </span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl63" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;"></span></td></tr>
<tr height="19" style="height: 14.25pt;"><td class="xl63" height="19" style="border: rgb(240, 240, 240); height: 14.25pt;"><span style="font-family: Arial;">4. <a href="http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise" target="_blank">Seated rear lateral</a> dumbbell raises</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">4</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">12-15</span></td><td class="xl67" style="border: rgb(240, 240, 240);"><span style="font-family: Arial;">30 sec</span></td></tr>
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Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-22497422128843384682012-11-15T10:41:00.003-08:002012-11-16T05:56:04.947-08:00Deciphering Fitness and Weight Loss Myths<div class="articledesc">
There are so much information about weight loss, and it is hard to separate fact from fiction. Here are some myths about fat loss and fitness in general that I hear quite often from people. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSoihlTBpIs08l1Z0DRsKZ2qlc0wgUeEzBPlk5iKjUksXNfpIJsHdxQv8jq2kcA63e6fau1lzodsVlnc4JzPQQd7ZMosmWFB2k016Elp5OjIUJLi6G2yuLppW3vx2dC4eXV0wXj2S6fWUq/s1600/fit-man-and-woman.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSoihlTBpIs08l1Z0DRsKZ2qlc0wgUeEzBPlk5iKjUksXNfpIJsHdxQv8jq2kcA63e6fau1lzodsVlnc4JzPQQd7ZMosmWFB2k016Elp5OjIUJLi6G2yuLppW3vx2dC4eXV0wXj2S6fWUq/s200/fit-man-and-woman.jpg" width="200" /></a><strong>MYTH #1: The best way to lose weight is to drastically cut calories</strong></div>
This is the biggest misconception. People do not realize when they start drastically cut calories, they slow down their metabolism. The body goes into starvation mode and starts preserving fat for future energy use. What you should do is to eat 5-6 small meals a day and do not cut your calories lower than your <a href="http://www.myfitnesspal.com/tools/bmr-calculator" target="_blank">Basal Metabolic Rate</a>. It will keep your metabolism going, and your body will be burning fat for energy. If you want to know how much calories you should be consuming a day, you need to take into consideration your daily and physical activity as well. Visit this website to calculate your daily calorie requirement <a href="http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html" target="_blank">http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html</a><br />
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<strong>MYTH #2: Heavy weights will bulk you up</strong><br />
This is the common statement I hear from women. First of all, women do not have much progesterone that requires to build huge muscles. However, heavier weights will help you to build muscles, sculpt and tone your body. Doing only cardio all the time is not going get you far because you will be losing not only fat but your valuable muscles as well. The best way to shed fat is to do the combination of cardio and weight training. Muscles are metabolically active and help you burn calories throughout the day even when you are sitting on the couch and doing nothing. <br />
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<strong>MYTH #3: Boosting cardio is the best way to bypass a plateau<o:p></o:p></strong><br />
<strong><span style="font-weight: normal; mso-bidi-font-weight: bold;">If you really want to lose weight and tone up, you need to do both cardio and weight training. Remember, muscles are metabolically active, fat is not. Add weight training to your exercise routine, and you will be amazed how fast you will be able to get results. Doing cardio for two hours a day is impossible unless you absolutely love it and have a lot of extra free time. However, it is not effective. Weight training and short, high intensity cardio are the best solutions for fat loss. </span></strong><br />
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<strong>MYTH #4: Ab exercises are the fastest way to a flat belly<o:p></o:p></strong><br />
<strong><span style="font-weight: normal; mso-bidi-font-weight: bold;">Really? Abdominal exercises strengthen abs muscles, but it will not burn body fat and reveal the 6 pack. I always tell people that abs are made in the kitchen not from doing 1,000 crunches. A proper, balanced nutrition that contains clean carbohydrates, lean protein, and healthy fats, will bring you closer to the flat abs. Following a healthy diet, working out, and doing abs exercises will help you to reach your flat abs goal faster.<o:p></o:p></span></strong><br />
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<strong>MYTH #5: Doing squats will make your butt big<o:p></o:p></strong><br />
<strong><span style="font-weight: normal; mso-bidi-font-weight: bold;">We all know what makes our rear end big, don’t we? Your glutes get weak because you sit all day long and do not exercise but you can strengthen your glutes if you will engage in physical activity. One of the best exercises is squats. Squats can help you firm, strengthen, and lift your buns. Learning proper <a href="http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat" target="_blank">form</a> to perform squats is very important. Start squatting with your body weight, learn the form, and then start adding weights to the exercise.</span></strong><br />
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<strong>MYTH #6: It can take only a few weeks to reach a weight loss plateau</strong><br />
If your weight stopped moving within two weeks, you need to watch your diet. You probably eating too many calories or too much of processed food. According to the <em>Journal of the American Dietetic Association, </em>it takes 6 months for an individual to reach a weight loss <a href="http://www.mayoclinic.com/health/weight-loss-plateau/MY01152" target="_blank">plateau</a>. <br />
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<strong>MYTH #7: I can slim down by switching to diet soda</strong><br />
I wish it was so easy. Diet soda does not have any calories but it has chemicals in it that can make you gain more weight. Always drink water; you can flavor water with lemon or cucumber slices.<br />
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<strong>MYTH #8: An empty stomach means more fat burn<o:p></o:p></strong><br />
<strong><span style="font-weight: normal; mso-bidi-font-weight: bold;">Having a little pre-workout snack 30 to 60 minutes before your workout gives you the energy to go longer and harder. Pre-workout snack also can ignite fat burn system. If you do not have some glucose in your system before you start working out, you will start burning up muscle.</span></strong><br />
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<strong>MYTH #9: You can target trouble spots<o:p></o:p></strong><br />
<strong><span style="font-weight: normal; mso-bidi-font-weight: bold;">Unfortunately, we cannot lose from one spot. Our body decides where to burn fat based on genetics, regardless of the body part you are exercising. Focus on<a href="http://www.bodybuilding.com/fun/3-full-body-workouts-for-cutting-body-fat.htm" target="_blank"> full-body</a> workouts instead of one area. Doing full-body workouts will also help you with all-over slimming.</span></strong><b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></div>
Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com1tag:blogger.com,1999:blog-3522314644398592606.post-57069794798544759692012-11-11T17:42:00.000-08:002012-11-16T05:55:28.871-08:00Should you wear makeup to the gym?<br />
Have you ever wondered whether you should wear makeup to the gym? Personally, I wear makeup to the gym all the time. Since my skin is oily, it has the tendency to breakout easily. I pick my makeup and skin product very carefully because I do not want to clog my pores. Here are couple makeup and skin care tips from my personal experience. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAVTpAmZwPWI80Az9uRd30Zx-pcYz-W7p6BV44Xhdzo53_OOwnHHYTNOlqq6HLCoETfxCVw1JVr2Q6wAZwJq61JmRlZI4jLYTACSb2xpAO7oEH9TaAo30Ld4o1ktw9fJR4OT1QoWCNbdAH/s1600/-!Cellular%2520Laboratories%2520reg%2520De%2520Aging%2520Day%2520Creme%2520SPF%252020--604981553.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAVTpAmZwPWI80Az9uRd30Zx-pcYz-W7p6BV44Xhdzo53_OOwnHHYTNOlqq6HLCoETfxCVw1JVr2Q6wAZwJq61JmRlZI4jLYTACSb2xpAO7oEH9TaAo30Ld4o1ktw9fJR4OT1QoWCNbdAH/s200/-!Cellular%2520Laboratories%2520reg%2520De%2520Aging%2520Day%2520Creme%2520SPF%252020--604981553.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.shop.com/Cellular+Laboratories+reg+De+Aging+Day+Creme+SPF+20-604981553-p+.xhtml" target="_blank">www.shop.com</a></td></tr>
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1) First of all you need to figure out your skin type. Is your skin oily, dry, combination or normal? If you are not sure about your skin type, you can visit dermatologist, and the doctor can help you to start on right face wash, toner, and acne treatment.<br />
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2) Good moisturizer is essential. I have oily skin but I always moisturize it because moisturizers reduce overproduction of oil and minimize an oily appearance. I have been using Cellular Laboratories De-Aging Moisturizing Day Creme. It is very moisturizing and is good for a makeup base.<br />
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3) Never forget to use the eye cream. The skin around the eye area is thin, and it is one of the first places that begins to show age. My recent discovery is <a href="http://www.shop.com/search/Dr;+Murad+eye+creme" target="_blank">Age Reform Hydro-Dynamic Ultimate Eye moisture</a> by Dr. Murad. This cream is very hydrating and firms the skin. It is very gentle and does not irritate a sensitive eye area. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjU10b4HPAKlBp6ZzCE5boa-zq_FFku45AlItHMWSM1XeJTZqj8xNPyLN58vmH4yFiX1s-kCvd8ajt9VnCh6vp66YgmRgOmojOBRNDJ4y-NLcQ-YYysE4vl8cTPOAiq9BMrMqp6Fs7vwUa/s1600/Laura.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjU10b4HPAKlBp6ZzCE5boa-zq_FFku45AlItHMWSM1XeJTZqj8xNPyLN58vmH4yFiX1s-kCvd8ajt9VnCh6vp66YgmRgOmojOBRNDJ4y-NLcQ-YYysE4vl8cTPOAiq9BMrMqp6Fs7vwUa/s200/Laura.jpg" width="146" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.shop.com/search/laura+mercier+tinted+moisturizer" target="_blank">Laura Mercier</a></td></tr>
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4) Tinted moisturizer can be a great option for your skin type if you do not want to wear foundation to the gym. There are many great tinted moisturizers on the market, such as Laura Mercier, Nars, and Smashbox. If you want more coverage, you can use a liquid mineral foundation or mineral powder foundation. I do not have any problem wearing a liquid mineral <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=3076581" target="_blank">foundation</a> to the gym. You can also mix your moisturizer with a small amount of foundation to create your own tinted moisturizer. Do not forget to clean your makeup brushes regularly. I always apply my makeup with a brush. If I use a sponge, I throw it away after I use it because sponges tend to carry more bacteria after they have been used. <br />
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5) Noxzema Triple Clean Anti-Blemish Pads helps me to remove dirt, purify pores, and prevent future breakouts. I always use these pads after I wash my face to make sure that I do not have any makeup left on my face. It is very cheap product, and it really prevents my skin from breaking out. After I use Noxzema pad, I restore pH skin level with <a href="http://www.shop.com/Skintelligence+reg+pH+Skin+Normalizer-559053511-p+.xhtml" target="_blank">Skintelligence pH Skin Normalizer</a> spray. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gIcR-JVlwCmkfMnPU8SzVGweuymJ3qvuH-8X5FJ5mxZExnQpnVeA8rwsGj5BaK5vISH6g3sCDafTJjRLDW97kE4CJQ1qbgf4UkrW109zweVkEhdzBYK_gxrg7fFO_2BZ3ORVZgkc3nQy/s1600/Noxzema.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gIcR-JVlwCmkfMnPU8SzVGweuymJ3qvuH-8X5FJ5mxZExnQpnVeA8rwsGj5BaK5vISH6g3sCDafTJjRLDW97kE4CJQ1qbgf4UkrW109zweVkEhdzBYK_gxrg7fFO_2BZ3ORVZgkc3nQy/s200/Noxzema.jpg" style="cursor: move;" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Add caption</td></tr>
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6) It is never too late to start using anti-aging products. If a product has vitamin C, it can help your skin look younger. Sometimes I use <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=3797062" target="_blank">VitaShield Vitamin C Intensive Treatment</a> under my moisturizer; it has a high concentration of vitamin C and prevents aging process.<br />
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7) I always wear <a href="http://motives.marketamerica.com/index.cfm?action=shopping.csProductDetail&prodID=4050575" target="_blank">mascara</a> to the gym. You can definitely use waterproof mascara if you are afraid that your mascara might smudge or run. I use a regular mascara and have never had any problems with it .<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicA4muR4rRXbxCzG-PVbxeMl0yTLjZEan0qosA88GZpHgLtAL4bIXNMfUtzg8OAwXA4WFjgfO9RCO67XCdbrQiI_AgTVMGCNORylx8MgWViL1Jmz5Kdl_G_VW1RGNpnQxjgUfbqnxTz9TJ/s1600/smashbox.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicA4muR4rRXbxCzG-PVbxeMl0yTLjZEan0qosA88GZpHgLtAL4bIXNMfUtzg8OAwXA4WFjgfO9RCO67XCdbrQiI_AgTVMGCNORylx8MgWViL1Jmz5Kdl_G_VW1RGNpnQxjgUfbqnxTz9TJ/s200/smashbox.jpg" style="cursor: move;" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.shop.com/search/smashbox+eyeliner" target="_blank">Jet Set Waterproof Eye Liner</a></td></tr>
</tbody></table>
7) I can't live without an eye liner. I currently use Smashbox Jet Set Waterproof Eye Liner. I apply it with a thin brush, and it does not run.<br />
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Here are couple more tips. Never forget to wash your face after every workout as soon as you can. If you will clean your skin properly, your skin will not break out and look great all the time. It is important to invest in a good moisturizer and eye cream. If you start taking care of your skin when you are young, then you do not have to worry of wrinkles soon.<br />
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<br />Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-90042013032495362282012-11-10T20:33:00.001-08:002012-11-11T10:33:03.285-08:00Holiday Makeover - Beauty by Olga<h2 style="text-align: center;">
<b>Part 1</b> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/9qNpcjcUst8?feature=player_embedded' frameborder='0'></iframe></h2>
<h2 style="text-align: center;">
<b>Part 2</b><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/yRKGFgXd-NE?feature=player_embedded' frameborder='0'></iframe></h2>
<h2 style="text-align: center;">
<a href="http://www.motivesnskincare.com/" style="text-align: center;" target="_blank">www.motivesnskincare.com</a></h2>
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<br />Anonymoushttp://www.blogger.com/profile/03433511838467998236noreply@blogger.com0tag:blogger.com,1999:blog-3522314644398592606.post-31937172089146424872012-11-04T15:52:00.002-08:002012-11-16T05:56:26.983-08:00My Nutrition Plan It is essential to have a balanced diet. Good nutrition should have all important macronutrients, such as protein, carbohydrates, and good fat.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJG-hIV8dknNfo5KrhM5cF1COP7skmiTC4AodFVdpQboSMmm4x3zgFzdXt5i4nt4QqPc0IenTVGe0a4Od_bsRLbtvKigRFY4GuXqMl7SxdhyseR8-1UmK9icWHgJITxXblZkNja3pQGKVC/s1600/protein.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJG-hIV8dknNfo5KrhM5cF1COP7skmiTC4AodFVdpQboSMmm4x3zgFzdXt5i4nt4QqPc0IenTVGe0a4Od_bsRLbtvKigRFY4GuXqMl7SxdhyseR8-1UmK9icWHgJITxXblZkNja3pQGKVC/s200/protein.png" width="200" /></a><br />
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<o:p><span style="font-family: Calibri;"> </span></o:p><span style="background-color: white; color: #274e13; font-family: Calibri;"><span style="font-size: 22pt; line-height: 115%;">Protein:</span><span style="font-size: 22pt; line-height: 115%; mso-effects-shadow-align: topleft; mso-effects-shadow-alpha: 70.0%; mso-effects-shadow-angledirection: 3600000; mso-effects-shadow-anglekx: 0; mso-effects-shadow-angleky: 0; mso-effects-shadow-color: black; mso-effects-shadow-dpidistance: 0pt; mso-effects-shadow-dpiradius: 5.0pt; mso-effects-shadow-pctsx: 100.0%; mso-effects-shadow-pctsy: 100.0%; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: white; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: 1.45pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"> </span></span></div>
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<v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f"><span style="font-family: Calibri;"><v:stroke joinstyle="miter"><v:formulas><v:f eqn="if lineDrawn pixelLineWidth 0"><v:f eqn="sum @0 1 0"><v:f eqn="sum 0 0 @1"><v:f eqn="prod @2 1 2"><v:f eqn="prod @3 21600 pixelWidth"><v:f eqn="prod @3 21600 pixelHeight"><v:f eqn="sum @0 0 1"><v:f eqn="prod @6 1 2"><v:f eqn="prod @7 21600 pixelWidth"><v:f eqn="sum @8 21600 0"><v:f eqn="prod @7 21600 pixelHeight"><v:f eqn="sum @10 21600 0"></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:formulas><v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f"></v:path></v:stroke></span></v:shapetype><b style="mso-bidi-font-weight: normal;"><span style="color: #009242; font-family: "Arial","sans-serif"; font-size: 20pt; line-height: 115%;"><span style="font-size: small;"><span style="color: #274e13;">is essential for tissue repair and muscle growth</span>.<o:p></o:p></span></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF7eFRDhHKFdOwJTQUEP49NFGwq5xpC0mXpIpWeFeoc_MP8DrvdGlUw0GpnTbzQSU168ZLPTo9f03l1MexgIiOG7PHm_motRxQiuNz9EQHGXcYa1XJveTgpkJ8MtZaaTtBghI8UW27e5QZ/s1600/carbs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF7eFRDhHKFdOwJTQUEP49NFGwq5xpC0mXpIpWeFeoc_MP8DrvdGlUw0GpnTbzQSU168ZLPTo9f03l1MexgIiOG7PHm_motRxQiuNz9EQHGXcYa1XJveTgpkJ8MtZaaTtBghI8UW27e5QZ/s200/carbs.jpg" width="200" /></a></div>
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<span style="font-family: Calibri;"><span style="background-color: white; color: #274e13; font-size: 22pt; line-height: 115%;">Carbohydrates</span><span style="background-color: white; color: white; font-size: 22pt; line-height: 115%;">:</span><span style="background-color: purple; color: white; font-size: 22pt; line-height: 115%;"><o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: #009242; font-family: "Arial","sans-serif"; font-size: 20pt; line-height: 115%;"><span style="color: #274e13; font-size: small;">is the energy source</span> <o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdBVm1abCjhcjZZHqH2OuUzwzWyYmolVIU1xLIPo43AAeIljxEPyfz9xetxxA41EqXdetjOkWbegvFI4yCKE9vUqurcJUFzI5ZUZW3qjNc8MwZF4EMeRo5mCAzpZpdjFyxI1_7vDh4U6pC/s1600/fat.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdBVm1abCjhcjZZHqH2OuUzwzWyYmolVIU1xLIPo43AAeIljxEPyfz9xetxxA41EqXdetjOkWbegvFI4yCKE9vUqurcJUFzI5ZUZW3qjNc8MwZF4EMeRo5mCAzpZpdjFyxI1_7vDh4U6pC/s200/fat.png" width="200" /></a><b style="mso-bidi-font-weight: normal;"><span style="color: magenta; font-family: "Arial","sans-serif"; font-size: 20pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span></span></b><span style="font-size: 22pt; line-height: 115%;"><span style="background-color: white; color: #274e13; font-family: Calibri;">Fat:</span></span><v:shape id="Picture_x0020_7" o:spid="_x0000_s1026" style="height: 145.4pt; margin-left: 11.75pt; margin-top: 45.5pt; mso-height-percent: 0; mso-height-relative: page; mso-position-horizontal-relative: text; mso-position-horizontal: absolute; mso-position-vertical-relative: text; mso-position-vertical: absolute; mso-width-percent: 0; mso-width-relative: page; mso-wrap-distance-bottom: 0; mso-wrap-distance-left: 9pt; mso-wrap-distance-right: 9pt; mso-wrap-distance-top: 0; mso-wrap-style: square; position: absolute; visibility: visible; width: 194.4pt; z-index: 251662336;" type="#_x0000_t75"><span style="background-color: white; color: #274e13; font-family: Calibri;"> <v:imagedata o:title="" src="file:///C:\Users\vicolga\AppData\Local\Temp\msohtmlclip1\01\clip_image005.png"><w:wrap type="square"></w:wrap></v:imagedata></span></v:shape><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 20pt; line-height: 115%;"><span style="background-color: white; color: #274e13;"> </span><span style="color: magenta;"> </span></span></b><span style="background: fuchsia; color: white; font-size: 22pt; line-height: 115%; mso-effects-shadow-align: topleft; mso-effects-shadow-alpha: 70.0%; mso-effects-shadow-angledirection: 3600000; mso-effects-shadow-anglekx: 0; mso-effects-shadow-angleky: 0; mso-effects-shadow-color: black; mso-effects-shadow-dpidistance: 0pt; mso-effects-shadow-dpiradius: 5.0pt; mso-effects-shadow-pctsx: 100.0%; mso-effects-shadow-pctsy: 100.0%; mso-highlight: fuchsia; mso-style-textoutline-fill-alpha: 100.0%; mso-style-textoutline-fill-color: white; mso-style-textoutline-outlinestyle-align: center; mso-style-textoutline-outlinestyle-compound: simple; mso-style-textoutline-outlinestyle-dash: solid; mso-style-textoutline-outlinestyle-dpiwidth: 1.45pt; mso-style-textoutline-outlinestyle-join: round; mso-style-textoutline-outlinestyle-linecap: flat; mso-style-textoutline-outlinestyle-pctmiterlimit: 0%; mso-style-textoutline-type: solid;"><o:p></o:p></span></div>
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<span style="color: #274e13;"> </span><b style="mso-bidi-font-weight: normal;"><span style="color: #009242; font-family: "Arial","sans-serif"; line-height: 115%;"><span style="color: #274e13;">is essential for energy<o:p></o:p></span></span></b><br />
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<span style="color: #274e13;"></span><span style="color: #274e13;"> <strong> and recovery</strong></span><span style="mso-spacerun: yes;"><strong> </strong></span></div>
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<span style="color: black;">You can create your personalized nutrition plan based on your caloric needs and your goals. Here is my nutrition plan that shows how much macronutrients I consume per meal, and it is based on 1500 calorie diet.</span><br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 366px;"><colgroup><col style="mso-width-alt: 4973; mso-width-source: userset; width: 102pt;" width="136"></col><col style="mso-width-alt: 4461; mso-width-source: userset; width: 92pt;" width="122"></col><col style="mso-width-alt: 3949; mso-width-source: userset; width: 81pt;" width="108"></col></colgroup><tbody>
<tr height="31" style="height: 23.25pt;"><td class="xl67" height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt; width: 102pt;" width="136"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 1</span></td><td class="xl66" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; width: 92pt;" width="122"><span style="color: #274e13; font-family: Calibri; font-size: large;"></span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; width: 81pt;" width="108"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 1</span></td></tr>
<tr height="22" style="height: 16.5pt; mso-height-source: userset;"><td class="xl68" height="22" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 16.5pt;"><span style="font-family: Arial; font-size: x-small;">30g Protein</span></td><td class="xl66" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;"></span></td><td class="xl68" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;">30g Protein</span></td></tr>
<tr height="25" style="height: 18.75pt; mso-height-source: userset;"><td class="xl68" height="25" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 18.75pt;"><span style="font-family: Arial; font-size: x-small;">20g Carbs</span></td><td class="xl66" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;"></span></td><td class="xl68" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;">50g Carbs</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Arial; font-size: x-small;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;"></span></td></tr>
<tr height="31" style="height: 23.25pt;"><td class="xl69" height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="font-family: Calibri; font-size: large;">Workout</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri; font-size: large;"></span></td><td class="xl65" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 2</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="color: #274e13; font-family: Calibri; font-size: large;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;"></span></td><td class="xl68" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;">30g Protein</span></td></tr>
<tr height="31" style="height: 23.25pt;"><td class="xl67" height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 2</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;"></span></td><td class="xl68" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;">20g Carbs</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">30g Protein</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td class="xl68" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Arial; font-size: x-small;">15g Fat</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">50g Carbs</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td></tr>
<tr height="31" style="height: 23.25pt;"><td height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td class="xl67" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 3</span></td></tr>
<tr height="31" style="height: 23.25pt;"><td class="xl67" height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 3</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;">30g Protein</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">30g Protein</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;">30g Carbs</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">30g Carbs</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;">15g Fat</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">15g Fat</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td></tr>
<tr height="31" style="height: 23.25pt;"><td height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td class="xl67" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 4</span></td></tr>
<tr height="31" style="height: 23.25pt;"><td class="xl67" height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 4</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;">30g Protein</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">30g Protein</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;">15g Fat</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">20g Carbs</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td></tr>
<tr height="31" style="height: 23.25pt;"><td height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="font-family: Calibri;">15g Fat</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td class="xl69" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri; font-size: large;">Workout</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri; font-size: large;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri; font-size: large;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri; font-size: large;"></span></td></tr>
<tr height="31" style="height: 23.25pt;"><td class="xl67" height="31" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 23.25pt;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 5</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;"></span></td><td class="xl67" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="color: #274e13; font-family: Calibri; font-size: large;">Meal 5</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">30g Protein</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;">30g Protein</span></td></tr>
<tr height="20" style="height: 15pt;"><td height="20" style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0; height: 15pt;"><span style="font-family: Calibri;">15g Fat</span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;"></span></td><td style="background-color: transparent; border-bottom: #f0f0f0; border-left: #f0f0f0; border-right: #f0f0f0; border-top: #f0f0f0;"><span style="font-family: Calibri;">20g Carbs</span></td></tr>
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