Monthly Archives: July 2016

Protein Filled Vegetarian Foods

protein-filled-vegetarian-food

One of the most common myths about being vegetarian is that you cannot supply enough protein in your body. This is due to the belief that we can only get protein from meat. But to tell you the truth, it is actually very easy to include protein in your vegetarian diet. You just have to have a thorough plan so you can still maintain your desired body weight while eating lots of protein. These are the protein filled vegetarian foods that you can eat:

Peanut Butter Sandwich

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Who knew that your favorite lunch when you were a child can be your protein filled food as an adult? Peanut butter contains a lot of nutritional value and one of them is protein. Spread peanut butter on a piece of whole grain toast in the morning to fill yourself with the nutrients that you need for the day.

Rice And Beans

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Photo courtesy of www.foodnetwork.com

In just one cup of equal parts black bean and rice, you can get nine grams of protein. Add some tomatoes, leaves, or guacamole for extra nutrients and healthy monounsaturated fats. Brown rice is definitely healthier. It is better if you eat this instead of white rice.

Hummus And Pita

 hummus-and-pitta This mediterranean diet is not famous for nothing. Known for its health benefits, hummus and pita will help you stay full and prevent from having mid-morning cravings. One quarter cup contains three grams of protein. Additionally, it gives you amino acids, fiber, and other nutrients.

Spinach Salad

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Salads in general gives you a lot of healthy nutrients. But adding more spinach in your salad gives you a gram protein per cup. Add nuts, beans, seeds, and olive oil for a super healthy and protein filled meal.

Lentil Soup

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Lentil soup is the perfect definition of tasty and healthy. However, it lacks two of the amino acids so it it better if your pair it with a whole-wheat bread for extra fiber and a full dose of the amino acids that your body needs.

Bean Burrito

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Burritos are one of the most loved foods of all time. One of the reasons why is because it is loaded with nutritional values. Fill a tortilla with beans, veggies, tomatoes, etc and you will have a protein instantly! You can also have the same amount of protein if you just put any grain or bean dish.

Being a vegetarian may not be as hard as it seems when you can eat foods like this. Not only they are packed with protein and other essential nutrients for a healthy body, they also tickle your taste buds with their delicious taste. These are perfect meals for weight loss but you can always buy HCG online for faster results.

Healthy DIY Smoothies

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Most of you think that you shouldn’t consume smoothies whenever you are in a diet. Little do you know, drinking a smoothie nourishes your body with essential vitamins and minerals that will help you lose weight. It is best that you know how to make smoothies yourself so you can have full control of the ingredients and quantity that you will consume. If you haven’t the slightest idea about the types of smoothies that you can do at home, here are some ideas to help you get started:

Strawberry Yogurt Smoothie

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Ingredients:

  • 4 cups of ripe strawberries

  • 1 cup of plain yogurt

  • 6 cubes of crushed ice

Nutrition Facts:

  • Sodium

  • Potassium

  • Protein

  • Vitamin A

  • Vitamin C

  • Calcium

Banana Ginger Smoothie

banana-ginger-smoothie

Ingredients:

  • 1 sliced banana

  • 6 oz of vanilla yogurt

  • 1 tbsp of honey

  • ½ tsp of ginger

Nutrition Facts:

  • Sodium

  • Fiber

  • Protein

Pineapple Smoothie

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Ingredients:

  • 1 cup of pineapple chunks

  • 1 cup of plain yogurt

  • 6 cubes of crushed ice

Nutrition Facts:

  • Sodium

  • Fiber

  • Protein

Blueberry Soy Smoothie

blueberry-soy-smoothie

Ingredients:

  • 1 ¼ cup of light soy milk

  • ½ cup of frozen blueberries

  • 1 tsp of vanilla extract

Nutrition Facts

  • Protein

  • Fiber

  • Iron

  • Sodium

  • Calcium

Papaya Smoothie

papaya-smoothie

Photo courtesy of www.pinterest.com

Ingredients:

  • 1 papaya, cut into chunks

  • 1 cup of plain yogurt

  • 1 cup of crushed of ice

  • 1 tsp of coconut extract

Nutrition Facts:

  • Potassium

  • Protein

  • Vitamin B

  • Vitamin A

  • Calcium

Just because you are on a diet, it does not mean that you cannot drink delicious and refreshing smoothies. You just have you to take control of the ingredients that you are going to use. Make sure that they have health benefits and will help you lose weight. Of course, take HCG injections regularly for better results.

Creative Ways To Use A Treadmill

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Treadmill is one of the most popular exercise machines. Its main purpose is to burn calories through running or walking. You have probably used this device a hundred times at the gym or at your own house. But did you know there are lots of exercise that you can do while you are on the treadmill aside from running? So if you are bored with the same old routine that you always do on the treadmill, spice it up and do these exercises:

Weighted Walking Lunges

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Photo courtesy of huffingtonpost.com

How To Do It:

  • Hold two dumbbells in your hands.

  • While the treadmill is running, step your right leg forward around 2 feet from the other left. Lower your body down while keeping your torso upright. Make sure to inhale as you go down.

  • Using your foot, go up and return to your starting position.

  • Repeat the movement.

Side Shuffle

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Photo courtesy of www.fitmw.com

How To Do It:

  • While you are on a treadmill, make a lateral step using your right foot. Lower your body as you do this.

  • Push your body up.

  • Repeat the movement.

  • Don’t forget to switch sides.

Butt Kicks

butt-kicks

Photo courtesy of vanityhousefitness.co.uk

How To Do It:

  • Your legs and shoulder should be about width apart. Bend your arms.

  • Flex your right knee and kick your right heel until it touches your buttocks.

  • As your right legs come down, flex your left knee until it touches your buttocks.

  • Repeat the movement.

Jump Squat

jump-squat

 Photo courtesy of huffingtonpost.com

How To Do It:

  • While on a treadmill, cross your arms over your chest. Make sure that your back is straight and your feet and shoulder are at width position.

  • Put your chest up, inhale, and squat down until your upper thighs are parallel or lower to the floor.

  • Jump straight up as high as possible. Make sure that you exhale while you do this.

  • Once you touch the floor, squat down and jump again.

  • Repeat the movement.

High Knee Skip

high-knee-skip

Photo courtesy of huffingtonpost.com

How To Do It:

  • While you are on a treadmill, hop on your right leg while bringing your left keep up towards your chest.

  • Switch to your left leg and repeat the movement.

  • This completes one rep.

Going to the gym does not mean repeating the same workout over and over again. You have to think creatively with the equipment available in the gym that you go to. This way, you will be able to keep your body fit and healthy. Do this movement and you will find yourself looking forward to gym day! After your workout, don’t forget to take your hcg shots so you can lose weight faster.

The Perfect Workout For Every Body Part

the-perfect-workout-for-every-body-part

 

There are over 600 muscles in our body. If you want to stay fit and healthy, you have keep every single one of them strong and mobile. No muscle should not be left behind whenever you are working out. To make sure that your giving them equal attention, here are the perfect workouts that you can do to strengthen each body part.

Deltoid or Shoulder Muscles: Dumbbell Front Raises

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Photo courtesy of www. bodybuilding-wizard.com

How Do To It:

  • Stand with a straight torso and hold the dumbbells on front of your thighs at arms length. The palms of your hands should be facing your thighs.

  • Lift the left dumbbell to the front while maintaining your torso stationary. Slightly bend your elbow and make sure that the palms of your hands are always facing down. Continue going up until your arm reaches above parallel to the floor. Make sure to exhale as you do this and inhale after the second pause.

  • Lift the right dumbbell as you lower the left dumbbell.

  • Continue alternating in this manner.

  • You can also perform this exercise with both arms at the same time. If you want more challenge, you can use a barbell.

Chest: Dumbbell Flyes

dumbbell-flyes-on-bench

Photo courtesy of www.mystrenghtraining.com

How Do To It:

  • Lie down while holding a dumbbell on each hand on top of your thighs. The palms of your hand shall be facing each other.

  • Lift the dumbbells alternatively at your shoulder width with the palms of your hands facing each other. Use your thighs to help raise the dumbbells. Stop and hold them before you lock out.

  • Lower your arms at both sides until you feel a stretch on your chest. Inhale while performing this. Make sure that your arms remain still and the only thing that is moving is your shoulder joint.

  • Exhale while you are returning your arms back to the starting position.

Abdominals: Mountain Climbers

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Photo courtesy of www.discovertamborine.com.au

 How Do To It:

  • Put yourself in a pushup position with your hands and toes supporting your weight. Flex your knee and hip. Bring one leg until your knee is at the same height as your hip.

  • Reverse the positions of your legs. Extend the bent leg until it is straight and supported by the toe. Bring the other foot up while flexing your knee and hip.

  • Repeat alternately for 20 -30 seconds.

Side Abs: Russian Twist

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Photo courtesy of www.menshealth.co.uk

How Do To It:

  • Lie down on the floor and place your feet with a material that will not move or have a partner hold them for you. Bent your legs at your knees.

  • Rise your upper body and create an imaginary V-shape using your thighs. Extend your arms in front of you perpendicular to your torso and with the hands clasped.

  • Twist your torso to the right side. Your arms should be parallel with the floor. Exhale while doing this.

  • Stay still for a few seconds then go back to the starting position. Do the same movements to the left side.

  • You can hold a weight with both arms for resistance.

Quadriceps: Barbell Full Squat

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Photo courtesy of learnitup.com

How Do To It:

  • Your chest should be up and your head should be facing forward. Make the barbell supported on top of the traps.

  • Flex your knees downwards without moving your hips back as much as possible. Make sure that your knees stay align with your feet. Keep your torso upright.

  • Continue moving downwards while keeping the weight on the front of the heel. Once your upper legs meet your lower legs, reverse your motion and drive your weight upward.

Being fit requires discipline, commitment, and determination. You will not be able to achieve your dream body without any efforts. Do these workouts, eat the right food, and purchase HCG injections to get the body that you want in no time!