Monthly Archives: November 2014

Tips to Have a Healthy Thanksgiving

That one day in every year where we have an excuse to indulge ourselves – Thanksgiving, it is! Some of us tend to end up going home with an added weight on our waists and unfortunately, even add more as Christmas and New Year comes. Luckily, we can always avoid this scenario by eating healthy during those events.

 thanksgiving-dinner

Use healthy ingredients

Tweak your recipes by reducing the amount of sugar and fat. Switch your usual butter with olive oil or canola oil for healthy fats. And instead of using processed sugar, try to use substitutes for flavoring. You may use organic sweeteners for a healthier dessert. This small act will help in lowering the calories you might gain during the day.

 

Maintain a reasonable portion

With too many tempting foods on the table, it’s so easy to lose track of the quantity of the foods you have eaten. So, make sure you put a small portion of each meal that you want to eat. This way, you can have enough space in your stomach and you will not overeat. Another good strategy is to use a small plate when trying out every meal.

 

Go easy while eating

To lessen the chance of overeating, you should chew your food slowly. It takes a few minutes for your brain to receive the signal that you’re already full. Savor your meals during the Thanksgiving, you don’t need to be in a hurry because there’s always enough food for everyone.

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Healthy Toppings for Your Oatmeal

When we need to lose weight, we always look for those that are rich in fiber because it helps us feel fuller in a longer period of time. One of the foods that we turn to is oatmeal. It contains insoluble fiber that helps maintain weight because it prevents overeating during the day. But for those who want to make their oatmeal tastier, here are some of the healthy toppings you can add.

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Fruits

The nutrients you will gain will vary depending on what type of fruit you would prefer to add as toppings. Bananas for potassium. Pineapple, mango, strawberries, and oranges for vitamin C. Instead of adding sugar to your oatmeal, why not sweeten it with a fruity flavor like melon and apples?

 

Nuts

If you prefer something crunchy, why not add nuts and other nut-like foods (walnut, almonds, pistachio, pumpkin seeds, sesame seeds, cashews)? These are rich with protein, omega-3 fatty acids, and dietary fiber. Some of these nuts contain calcium and minerals too.

 

Sweets

If the sweet taste of fruits just can’t satisfy your sweet tooth, then you may opt for honey, molasses, or fruit jam. But make sure that the one you will choose is not too processed for the market because chances are, you will not gain its nutrients. So, read the labels for an organic one.

 

Veggies

Yes, you read it right. You can definitely add vegetables on your oatmeal for a powerhouse meal full-packed with vitamins and minerals. For example, sliced carrots or eggplant.

 

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Running Tips to Keep in Mind for Beginners

There are many types of workout to choose from when you want to lose weight. However, running is also a good option when you are not comfortable to hit the gym. But remember that even the seemingly simple running also needs a preparation. As a beginner, here are some running tips you need to keep in mind.

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Gear up.

Professional runners invest in the best running shoes that they can wear. You don’t want to go through a 21 km run with a blistered feet, right? A pair of good shoes that fits you will save you from massive pains after your run. The thing here is that, wear clothes that will be comfortable when you exercise and don’t forget the right pair of socks to fit in your running shoes tailored for your feet.

 

Fuel your body.

You should load your body with enough carbohydrates at least one hour and a half before you run. This way, it will be converted and used as a fuel and energy for your body. If you don’t eat before you run, it is more likely that your muscles will feel fatigued.

 

Stretch.

Warm up before you sprint on the road. This is to avoid tightened muscles during your run and to lessen the tendency of post-workout soreness. A few minutes of walking will also do.

 

Be hydrated.

Drinking water before your run is also as important as getting fueled. Make sure that you are not going to be dehydrated as you run. Also remember to restore the minerals that helps maintain proper water balance in your body.

 

Have a rest.

Lastly, give your body a time to recover and adjust. This will also give way for your body to repair the tears in your muscle tissue.

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