Sunday, May 26, 2013

1-3 Days Greens Detox Program





7am – 8 oz glass of pure warm water with juice of half lemon.

7.30 am – Fresh organic fruit juice, organic vegetable juice or Green Smoothie.

8 – 8.30 am - Big bowl fresh fruit with 1 tbs mixed seeds. Eat enough to satisfy your appetite.

9.30 am - Glass of pure water, herbal tea such as peppermint, chamomile, dandelion, nettle, Pau D’Arco, echinacea, sage, detox blends, weak green or white tea.

10.30 am – Fresh vegetable juice or Green Smoothie

12.30am - Large green leaf and raw vegetable salad. Or, if very hungry, a bowl of brown rice with steamed vegetables, lentils and herbs. Use quinoa or millet in place of rice on other days.

2pm - Glass of pure water, herbal or weak green or white tea

3pm - Another vegetable juice or smoothie

4 pm – Herbal Tea + snack, if hungry, of a handful of almonds that have been soaked overnight in pure water.

6pm – Vegetable soup or large vegetable salad

8pm – Drink another vegetable juice if hungry or snack on fruit. Do not eat after 9pm or it will not get digested before you go to sleep.

Sunday, May 19, 2013

A fat-fighting ingredient you NEVER heard of (Eat this today!)‏



What if you could eat FOOD and burn fat? Well, you can.

Fact is, there are many foods that have fat-fighting properties, and today we're going to talk about one belly-blasting food in particular that you probably never even heard of.

I'm talking about: Resistant Starch.

Resistant starch (RS) is starch that escapes digestion and the small intestine and passes through the system while providing only HALF the calories of a typical carbohydrate. In fact, RS is now known as a third type of fiber, possessing numerous health and weight management properties.

First, resistant starch is low calorie and low glycemic, both great properties for those looking to shed some belly blubber. Even more, resistant starch has been shown to increase insulin sensitivity in healthy individuals, individuals with Type II diabetes, as well as insulin resistant individuals.

Second, resistant starch encourages the growth of healthy bacteria in the bowel, making it known as a "prebiotic fiber" that soothes the intestinal tract and aids in promoting regularity.

In addition to that, resistant starch has also been shown in numerous studies to increase fat oxidation and fatty acid metabolism.

But it doesn't stop there...consumption of resistant starch has also been shown to increase satiety and lower calorie intake automatically.

So yeah, you probably want to make sure you are adding this stuff to your meals.

But you're probably also wondering which foods contain resistant starch and how you can begin adding this powerful nutrient to your diet. Good question...here are some of the top foods:

1. Navy Beans (9.8g per 1/2 cup)
2. Bananas (4.7g per medium banana)
3. Yams (4g per 1/2 cup)
4. Lentils (2.5g per 1/2 cup)

Start the day with a banana and a protein shake, add some yams to your lunch, and incorporate some navy beans or lentils in your dinner meal...and voila, you've got 15+ grams of resistant starch right there.

Friday, May 17, 2013

3 Day Detox (As requested)






This diet must be followed exactly:


First day/Breakfast :


black tea/coffee
half grapefruit
1 slice toast
small tin beans


Lunch:
4oz tuna
1 slice toast
Black tea/coffee


Dinner:
2 slices of any cold meat
40z string beans
4oz beetroot
1 sml apple
4oz vanilla ice cream



Second day/Breakfast :



black tea/coffee

half banana

1 slice toast

1 poached egg



Lunch:

4oz cottage cheese

5 saltine crackers

Black tea/coffee





Dinner:

2 slices of any cold meat

40z broccoli

2 oz carrots

Half banana

4oz vanilla ice cream





Third day/Breakfast :

black tea/coffee

1 slice cheddar cheese

1 small apple

5 saltine crackers



Lunch:

1 poached egg

1 slice toast

Black tea/coffee



Dinner:

4 oz tuna

4oz beetroot

4oz cauliflower

Half small honeydew melon

4oz vanilla ice cream

The diet works on a chemical breakdown and is proven. Do not vary or substitute any of the above foods.
Salt and pepper to be used and no other seasoning. Where no quantity is given, there is no restriction other than common sense.

The diet is to be used for 3 days at a time.

1 Toast is to be dry, no butter or margarine.
2 Tuna, string beans and beetroot can be frozen.
3 Saltine crackers are Tuc or Ritz.


Good Luck,Vanan

Monday, May 13, 2013

DON'T eat less carbs (Do THIS instead) - Part II‏







We discussed our simple "carb rule" that doesn't require you to eat less carbs, but rather transition your carb intake to follow the rule at hand:

Eat less sugar; eat more fiber.

We also shared with you some simple things you can eliminate from your diet completely to drastically cut down on your sugar intake, including sweetened beverages, fruit juice, and many "hidden" sources of sugar like sauces, dressings, breakfast cereal & bars, and many brands of yogurt.

And then of course there are those "snack" foods that you already know you should be avoiding, except for the occasional indulgence, but are likely creeping into your diet on a daily basis.

But the real question is, how can you cut out these foods without feeling deprived?

Easy! Eat more fiber-rich foods!

Fact is, fiber-rich foods are much more filling and satiating than sugary foods, giving you much more food volume per calorie. So, not only will you avoid a ton of sugar and excess calories, but you'll also be MUCH more satisfied and full.

Here are some of the best fiber-rich foods for a flat stomach and a full belly!

Apples
Pears
Peaches
Blueberries
Raspberries
Blackberries
Oranges
Bananas
Figs
Avocado
Quinoa
Oatmeal
Brown Rice
Barley
Sweet Potato
Edamame
White Beans
Black Beans
Chickpeas
Red Beans
Pinto Beans
Lima Beans
Kidney Beans
Navy Beans
Black Eye Peas
Butter Beans
Lentils
Peas
Artichokes
Broccoli
Spinach
Green Beans
Asparagus
Brussels Sprouts
Arugula
Mixed Greens

So you've got a lot of choices there ;) And that's not even an extensive list!

Again, by replacing sugary foods with fiber-rich foods, you'll automatically cut a tremendous amount of calories from your diet while enjoying much more filling and satiating meals...a clear win to keep your belly satisfied and your waistline slim!

Sunday, May 5, 2013

Banana Nutella Fat-Burning Milkshake recipe

 


In the mood for a delicious fat-burning milkshake? Of course you are!

This recipe is a great for breakfast or as a delicious post-exercise meal. Enjoy!

Banana Nutella Fat-burning Milkshake

Ingredients:

• 2 scoops of Protein Powder
• 1 cup unsweetened almond milk
• ½ cup of plain yogurt
• 1 tbsp Nutella
• 1 frozen banana
• ½ tsp pure vanilla extract
• stevia (to taste)
• 5 ice cubes

Directions: Put all ingredients in a blender and enjoy!

Now that's what I call pure goodness!

Thursday, May 2, 2013

The fatburning "secret" that NO ONE is talking about (inside)‏

 





Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but rather what is impossible. And by visualizing the impossible, they begin to see it as possible.

— Cherie Carter-Scott

After finishing fourth, just out of medal contention in the 1500 meters of the 1952 Olympics, British track athlete Roger Bannister set a new goal. A goal that according to many was not only lofty, but humanly impossible.

At the time, no one had ever run a sub-4 minute mile. No one. In fact, many so-called authorities said it simply couldn’t be done. But Roger didn’t seem to care. His goal was to break 4 minutes, and in a 1954 meet at Oxford, he did just that.

Since that time, thousands of track athletes have run the mile in less than 4 minutes, and what’s most interesting is that the sub-4 minute times came rolling in almost immediately after Roger first accomplished it.

Why then had no one ever accomplished it before?

For years and years, no one, not a single person, was able to do it. Was it because they lacked ability? We don’t think so. Nothing magical happened in 1954 to make human beings instantly faster.

You see, the limitation was 100% mental.

And it took someone like Roger who didn’t pay attention to what others thought was possible or impossible to remove that limit.

And with that mental block removed, in came an INFLUX of sub-4 minute times.

In a more recent years, no one thought that a 6’5” lanky sprinter could ever be a true Olympic competitor (sprinters are naturally short and stocky). But although he didn’t fit the typical sprinter build, Jamaican Usain Bolt set his mind on being an Olympic Champion at a young age.

And in the 2008 Olympic games in Beijing, Usain Bolt not only accomplished his dream of winning Olympic gold, but he did it while completely annihilating world records in both the 100 and 200 meters. And again he reigned #1 in 2012.

Stories like this really inspire us, because they remind us that truly anything is possible.

Sometimes we are surrounded by so much negativity with the people around us placing limits on what we can accomplish, achieve, or be.

You may be someone who has always struggled with your body, and maybe even your family has a long history of obesity. But you don’t have to buy into that. Break the mold. Remove the limitations – those that others have tried to place on you, and most importantly, those that you’ve placed on yourself.

I dare you.

See what happens.

The fact is this: You are special. There is greatness inside of you. Wherever you are at, you can achieve more. A LOT more.

And here's another truth: The limitations that others have placed on you can only become reality if you believe them, too.

Are self-limiting beliefs holding YOU back from achieving your best? Or even going after your best?

Don't let it happen.

You're better than that.

You're BIGGER than that.

And you can achieve more.

At EzFit Singapore, that's exactly what we KNOW is true for you, and we believe in you. Now it's your turn to believe in yourself.

Today marks the day where you start thinking like Roger Bannister and Usain Bolt. You are in control of what you can and will achieve...no one else is. Think of the body you truly WANT to have. Now believe it's possible, because it is.

See yourself OWNING that body, because that's exactly where you are headed, starting right now.