girlgrowingsmall:

alwaysxfitting:

Paleo Pancakes

Ingredients:
2 ripe bananas
1 egg
1 to 2 tablespoons of nut butter

Optional ingredients:
Vanilla Extract (or other flavoring extracts)
Stevia
Cinnamon
Chocolate Chips
Cacao Powder
Pumpkin

Directions:
Mash the bananas in a bowl. Add the egg and nut butter. Mix well. Add any additional ingredients now. Mix well again. Heat pan on med and warm up the oil or butter. Once pan is hot you can begin makin your cakes.

OMG YES

nicolewebbphotography:

IMG_0450 copy on Flickr.

muffintop-less:

Cravings Could Be Defeated with Two Little Words

Why is it that we crave chocolate chip cookies rather than chard? Or bread instead of broccoli? Take heart: It’s biological.

“Our attraction to sweets — and salt, carbohydrates and fat — is hard-wired from the Stone Age,” says Dr. David Katz, director of Yale University’s Prevention Research Center. Back then, food cravings were reliable signals to our ancestors to seek out certain foods that would provide energy (sugar, fat) and essential minerals (salt).

“Today, food is plentiful and it’s easy to avoid physical activity, but we’ve preserved craving tendencies because evolution is very slow,” Katz says. And cravings are just one more reason that obesity is an epidemic in this country. So is there anything you can do to fight these deep-rooted desires?

For starters, try a reframing exercise that seems to work for all sorts of yearnings. It’s actually pretty easy: When deciding whether to eat something that isn’t necessarily nutritious, use the words “I don’t” instead of “I can’t.”

What’s the difference? “With ‘I don’t’ you’re choosing words that signal empowerment and determination rather than ones that signal deprivation,” says Vanessa Patrick, an associate professor of marketing at the University of Houston. In four studies, Patrick and her colleagues examined how “empowered refusal” can increase feelings of control and self-awareness, especially with food. They found that when it came to deciding whether to eat certain foods, saying “I don’t” was nearly three times as effective as saying “no” and about eight times more effective than saying “I can’t.” The research was published in March’s Journal of Consumer Research.

Read on for explanations about why we crave certain foods and why we should just say “I don’t.” - http://www.latimes.com/health/la-he-cravings-20120721,0,7652489.story

fitness-vitality:

wishing-4-perfection:

Exercises that activate each buttocks muscle : 

• MEDIUS - Jumping Jacks 
• MAXIMUS - Deep Lunges 
• MINIMUS - Squats

Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!

dat ass

wishing-4-perfection:

Exercises that activate each buttocks muscle : 

• MEDIUS - Jumping Jacks 
• MAXIMUS - Deep Lunges 
• MINIMUS - Squats

Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!

so-fit-its-sick:

Do about 20 reps for each move, complete as many sets as you want, as long as you’re keeping proper form! Also, use a pair of paper plates, if you’re on carpet, or rags if you’re on a wood or linoleum floor.

This picture does NOT do it justice. This is the most beautiful thing I have ever cooked! Because this is MEGA healthy, I don’t even feel the need to post nutrition facts.

• Salmon filet baked in teriyaki and ground pepper
• Saute’d broccoli, cucumber, red bell pepper, and spinach
• Plain greek yogurt with honey for dipping

Can I just say this is fucking delicious? I freaking made a 4 star meal!

beautifulpicturesofhealthyfood:

Garlic Roasted Green Beans…RECIPE

ishallbehealthy:

barbellsandbeakers:

• Holding onto the treadmill creates a “fake walk” or “fake run” situation. Depending on how you’re distributing your weight onto your hands, you may actually be creating a lighter body load onto your legs. Since your legs hold some of the largest muscles in your body (and, you know, help you walk) cheating them from a good workout is only cheating yourself. 
• Your arms and shoulders sway in an unnatural fashion to accommodate the new movement, causing unwanted strain. Many chronic treadmill-holder-oners complain of shoulder pain. 
• You’re cheating your lower back muscles, which typically engage to stabilize your core and keep you upright. 
• You ruin posture. This is especially true of tall people, or people with short arms. Your body isn’t angled the way it is in the real world, and often you must hunch, lean, or otherwise screw up your posture to compensate.
• Holding on reinforces improper spinal alignment. Your foot cannot extend fully so you take smaller step lengths. This can cause repetitive stress injuries in your hips.
• You burn fewer calories (about 20% fewer) by essentially under exerting yourself. We already know the machines suck at counting your calories for you, now you’re making it think you’re engaging multiple muscle groups when really you’re cheating.
• If working at an incline you’re creating an even more unnatural posture. imagine you’re hiking, or running up a hill…do you unnaturally lean back and hold your arms out in front of you? No. If the incline is at 10% and you’re holding on while leaning back, your body is now at a 10% incline. 
• You’re cheating your body of balance. The world has many uneven surfaces we often walk on without handlebars in front of you to hold onto.
• Holding on at fast speeds can raise blood pressure due to the grip plus the speed.

Let go of the handlebars! Walk at an incline that you can maintain, don’t jack it up to impress someone else. You are at the gym for yourself. Pick speeds that you can maintain, don’t hurt yourself trying to show off.

Annoys me when I see people doing this!

cravewhatsnatural:

Use the veggies shown or add your own. Just stack tomatoes, some mozzarella cheese and asparagus and drizzle with some balsamic vinegarette.. delicious

what-the-cookery:

Maple Chipotle Sweet Potato Burger
makes 4 burgers

you will need:

• 1/4 dry millet + 3/4 cup water
• 1 large or (2) small sweet potatoes, peeled, cubed and steamed (about 2 cups worth)
• 1 cup of baby Bella mushrooms, quartered
• 2 dates, pitted
• 1 chipotle pepper
• juice of 1 lime
• 1 tsp cumin
• 1 tsp dried cilantro, 2 tsp if using fresh
• 1/2 tsp kosher salt
• 1 tbsp pure maple syrup
• 1/4 cup wheat germ (GFO - gf oats)
• 1 tbsp Pepita’s

To serve

• canola oil
• avocado, arugula & buns for serving

assembly:

• peel, cube and steam sweet potatoes
• in a small sauce pan bring water to a boil, add millet, cover and cook for 15 minutes until water is absorbed and millet is cooked through - remove from heat and cool.
• in a food processor fitted with an s blade, process sweet potato, mushrooms, dates, chipotle pepper until mushrooms are finely diced.
• in a medium bowl add sweet potato mix, cooked millet and remaining ingredients - lime through Pepita’s and mix well. divide the mixture into 4 even mounds. form each mound into a patty and place on a baking sheet.
• in a medium fry pan, heat a tsp of canola oil over medium heat. 1 patty at a time pan fry in oil until each side is golden brown. transfer back to the baking sheet, continue with each burger.
• bake pan seared burgers in a pre heated 350* oven for 10 minutes - this step ensures the burger
• “sets” / “firms” up.
• remove from oven and serve on a bun with mashed avocado, arugula and slice tomato.
• to freeze for later, layer burgers between wax or parchment paper and seal in a Ziploc bag. reheat on the grill, stove top or toaster oven until warmed through.

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