Walking is a great exercise. Walking improves your heart rate since it circulates the blood to whole of the body and maintains good health by controlling weight, strengthening heart and bones, and reducing cholesterol.
Study reveals that walking for 45 minutes to 1 hour a day itself can drastically reduce fat to a high extent. Walking can be considered as breathing. It is a good aerobic activity that introduces you to other activities. However fitness trends go, walking is inexpensive and pretty much open to all ages. You can walk anytime and almost anywhere you like to go.
Did you know that walking up the stairs to a fifth-floor office adds 500 steps? And if you park your car in the farthest corner of the parking lot, you could tack on another 500?
Every step you take also improves your health by controlling weight, strengthening heart and bones, and reducing cholesterol.
Here are some of the benefits of Walking:
* Walking is good for the heart.
* Walking helps overcome depression.
* Walking helps to burn fat.
* Walking helps over come sleeplessness.
* Walking helps to increase the body activity and provides flexibility.
* Walking helps fight against stress and aids in relaxation.
* Walking improves the posture.
Friday, April 18, 2008
Back Exercises for Women
Women do a lot of exercise to prevent back pains and to get fit and energetic in life. Hence here is way to discover the Back exercises and workouts designed for women and get her energy back.
Back Training is considered to be very difficult due to the fact that the back cannot be seen directly while working out. Therefore, it is important that women should develop a connection of mind and muscle. The women should focus on contracting the muscles harder especially at the top of the contraction for 1-2 seconds.
Now it is time to understand and implement the back exercises which can be the cheapest return of money over energy.
* Chin Ups – The Chin Ups are one of the most important exercises to build Back muscles. Chin Ups should be performed in regular intervals to make the best returns for your gym time so don’t commit mistake on this regards. Chin Ups is the best exercise for you entire upper body and shoulder girdle.
* Lat Pull downs - They are an alternative to chin ups to build and widen the Upper lats.
* One arm Rows - This is an excellent exercise as it forces your body to develop bilateral strength and also makes up for any muscle imbalances.
* Bent Over Barbell Row - The Bent-Over Row builds thickness in the upper back and uses the lower back and abs to stabilize the body during the movement.
* Seated Rows - As already mentioned it is more of an isolated exercise for middle back and you can add it for variety.
Back Training is considered to be very difficult due to the fact that the back cannot be seen directly while working out. Therefore, it is important that women should develop a connection of mind and muscle. The women should focus on contracting the muscles harder especially at the top of the contraction for 1-2 seconds.
Now it is time to understand and implement the back exercises which can be the cheapest return of money over energy.
* Chin Ups – The Chin Ups are one of the most important exercises to build Back muscles. Chin Ups should be performed in regular intervals to make the best returns for your gym time so don’t commit mistake on this regards. Chin Ups is the best exercise for you entire upper body and shoulder girdle.
* Lat Pull downs - They are an alternative to chin ups to build and widen the Upper lats.
* One arm Rows - This is an excellent exercise as it forces your body to develop bilateral strength and also makes up for any muscle imbalances.
* Bent Over Barbell Row - The Bent-Over Row builds thickness in the upper back and uses the lower back and abs to stabilize the body during the movement.
* Seated Rows - As already mentioned it is more of an isolated exercise for middle back and you can add it for variety.
Exercise and women: The Real Unbeatable Challenge.
We all know that exercise is supposed to be good for us. But regular exercise has unique importance in the lives of women. If we could put the benefits of exercise in a little pill, we’d be popping them every day!
Regular physical activity has been associated with the following benefits:
• Reduces risk of developing non-insulin dependent diabetes, a new American health epidemic associated with obesity and a sedentary lifestyle;
• Lowers the incidence or progression of colon cancer and may have a preventive effect on other types of cancer as well;
• Improves balance, prevents falls and helps you to stay independent as you age;
• Improves sleep patterns;
• Increases energy;
• Can decrease the symptoms of osteoarthritis if performed properly;
• Reduces risk of developing cardiovascular disease, the leading cause of death in women;
• Prevents weight gain, helps with weight loss and is critical in keeping the fat off once you’ve lost it;
• Lowers risk of osteoporosis and builds bone or slows bone loss;
• Enhances your overall mood and feelings of well-being;
• Increases stamina, strength and flexibility; allowing you to perform a variety of work, home and recreational activities;
• Helps you to live longer (Really!) and increases fun, confidence, camaraderie, pride, relaxation, sense of achievement and more…
Regular physical activity has been associated with the following benefits:
• Reduces risk of developing non-insulin dependent diabetes, a new American health epidemic associated with obesity and a sedentary lifestyle;
• Lowers the incidence or progression of colon cancer and may have a preventive effect on other types of cancer as well;
• Improves balance, prevents falls and helps you to stay independent as you age;
• Improves sleep patterns;
• Increases energy;
• Can decrease the symptoms of osteoarthritis if performed properly;
• Reduces risk of developing cardiovascular disease, the leading cause of death in women;
• Prevents weight gain, helps with weight loss and is critical in keeping the fat off once you’ve lost it;
• Lowers risk of osteoporosis and builds bone or slows bone loss;
• Enhances your overall mood and feelings of well-being;
• Increases stamina, strength and flexibility; allowing you to perform a variety of work, home and recreational activities;
• Helps you to live longer (Really!) and increases fun, confidence, camaraderie, pride, relaxation, sense of achievement and more…
Friday, April 4, 2008
Better Abs exercise for a perfect look
To look fit and healthy one should take care of his health. The topic on which I am going to discuss today is: Abs
You all know, its very difficult to get good abs. A perfect look comes with perfect abs muscles which need to be worked out on a regular basis.
Thus I am going to share few ideas to train abs muscles that will help your stomach look better.
1. Repeating the exercise every time will not reduce fat: Workout with Abs depends on quality and not quantity. Hence, doing 20-25 crunches all the time will not work. It is wrong.
2. You should not do ab work in every workout. Your abs are like all other muscles in the body, they need rest. If you keep on exercising on abs and breaking the muscles down, they cannot recover to gain the results you want.
3. You should increase the range of motion by using a fit ball or some towels placed underneath your mid to lower back. This will increase your flexibility and you will feel light and tall.
4. Always prefer to train your abs at the end of your routine except under the circumstances that they've been already worked during a core training routine.
5. You should try not to give yourself too much rest in between the set of the ab exercises. You should perform 10-15 repetitions and rest not more than 20-30 seconds between sets and make sure that you don’t take a health drink or water or food in between, this can affect your health adversely.
6. Always keep a point that you should keep on changing the exercises you perform. Try not to stay with the same routine every time. Try different exercises after some time and keep switching to next ones.
You all know, its very difficult to get good abs. A perfect look comes with perfect abs muscles which need to be worked out on a regular basis.
Thus I am going to share few ideas to train abs muscles that will help your stomach look better.
1. Repeating the exercise every time will not reduce fat: Workout with Abs depends on quality and not quantity. Hence, doing 20-25 crunches all the time will not work. It is wrong.
2. You should not do ab work in every workout. Your abs are like all other muscles in the body, they need rest. If you keep on exercising on abs and breaking the muscles down, they cannot recover to gain the results you want.
3. You should increase the range of motion by using a fit ball or some towels placed underneath your mid to lower back. This will increase your flexibility and you will feel light and tall.
4. Always prefer to train your abs at the end of your routine except under the circumstances that they've been already worked during a core training routine.
5. You should try not to give yourself too much rest in between the set of the ab exercises. You should perform 10-15 repetitions and rest not more than 20-30 seconds between sets and make sure that you don’t take a health drink or water or food in between, this can affect your health adversely.
6. Always keep a point that you should keep on changing the exercises you perform. Try not to stay with the same routine every time. Try different exercises after some time and keep switching to next ones.
Healthy Women: World Health Day
It’s a couple of days more and the World Health Day is approaching on April 7th. Thousands of events take place around the world on this occasion, since health is the most important aspect of life. When a person is healthy, he can concentrate more on his work or other stuffs. Hence, he lives a happy life.
The well being of a family is directly linked to the health and survival of the women in the family. This in turn is guided by the environment in which she lives. The theme of World Health Day for the year 2008 is: Protecting health from the adverse affects of climate change. Hence the women should take care of her health since its great to be healthy.
Team Oxygenfit, on the occasion of World health day wishes the best health to every one.
The well being of a family is directly linked to the health and survival of the women in the family. This in turn is guided by the environment in which she lives. The theme of World Health Day for the year 2008 is: Protecting health from the adverse affects of climate change. Hence the women should take care of her health since its great to be healthy.
Team Oxygenfit, on the occasion of World health day wishes the best health to every one.
Exercise Ball and its Benefits
Exercise Balls has become very popular equipments now a days and many of the fitness Centers provide them as a routine exercise tool.
Even the Skilled Athletes use the Exercise balls which helps them to make regular exercises more challenging.
When a Swiss ball is used to do crunches, for example, the abdominis rectus is used just more than once. Many of the supporting nearby muscles has to help out, acting as stabilizers, and hence the exercise becomes much more powerful and effective than if you were on a mat doing simple crunches. The same goes for an endless list of traditional exercises. The exercise ball can really be considered as a great innovation to the fitness industry.
If you spend half an hour a day working with an exercise ball, it is enough to get a great shape pretty quickly.
• Improve your flexibility. You can perform some great stretches especially for your back and abdominal region to increase your flexibility and feel taller and thinner.
• Make yourself more graceful. When you work with an exercise balls, you get trained to balance yourself even when you are in motion, a skill that is really required in every movement you make.
• Work steadily to progress your body to a greater extent. You can increase or decrease the difficulty of the exercise you perform using an exercise ball. So you can progress steadily and shape your body.
Exercise balls come in a variety of sizes, to fulfill the needs of people of different heights.
Even the Skilled Athletes use the Exercise balls which helps them to make regular exercises more challenging.
When a Swiss ball is used to do crunches, for example, the abdominis rectus is used just more than once. Many of the supporting nearby muscles has to help out, acting as stabilizers, and hence the exercise becomes much more powerful and effective than if you were on a mat doing simple crunches. The same goes for an endless list of traditional exercises. The exercise ball can really be considered as a great innovation to the fitness industry.
If you spend half an hour a day working with an exercise ball, it is enough to get a great shape pretty quickly.
• Improve your flexibility. You can perform some great stretches especially for your back and abdominal region to increase your flexibility and feel taller and thinner.
• Make yourself more graceful. When you work with an exercise balls, you get trained to balance yourself even when you are in motion, a skill that is really required in every movement you make.
• Work steadily to progress your body to a greater extent. You can increase or decrease the difficulty of the exercise you perform using an exercise ball. So you can progress steadily and shape your body.
Exercise balls come in a variety of sizes, to fulfill the needs of people of different heights.
Thursday, February 28, 2008
Reduce stress: Meditate
Meditation is an intensely personal and spiritual experience. Meditation is the best way to reduce stress, feel free and get energized. By meditating on can regenerate the lost energy. Moreover meditation calms the mind and makes us think positively. By meditating one looks forward in positive direction. Meditation totally transforms one’s state of mind. Meditation awakens the inward state of mind.
The word meditation comes from the Latin meditatio, which originally indicated every type of physical or intellectual exercise, then later evolved into the more specific meaning “Contemplation.”
How to meditate
Meditation usually involves turning attention to a single point of reference. The practice may engender a higher state of consciousness. Hence meditation can increase the concentration of the mind. After meditating one feels better, stress relieved and energized. So guys, try to meditate atleast 5 minutes a day and see the change in your life style in days.
The word meditation comes from the Latin meditatio, which originally indicated every type of physical or intellectual exercise, then later evolved into the more specific meaning “Contemplation.”
How to meditate
Meditation usually involves turning attention to a single point of reference. The practice may engender a higher state of consciousness. Hence meditation can increase the concentration of the mind. After meditating one feels better, stress relieved and energized. So guys, try to meditate atleast 5 minutes a day and see the change in your life style in days.
7 Tips for Exercise Fitness in Life
1. Give your Commitment: First and foremost develop your plan of action and stick with it. It’s you who will have to give your own commitment and the commitment should come from inside your heart.
2. Set your goals: Start with exercising for 3-4 times a week for a period of half an hour. Gradually increase the duration and times per week.
3. Quit the attitude of all or nothing: Be realistic and set the exercise routines flexible with your free times. Just keep moving and you will feel happy.
4. Don’t overdo: Exercise within your limit and don’t exceed your capacity. You want to exercise and be fit and don’t want to end up panting.
5. Try to be efficient: In between your exercise take breaks to regain your energy and to burn extra calories so that you don’t get exhausted soon.
6. Schedule your exercise: It’s so easy to get diverted and skip your workout. One solution is to treat your workout like a business meeting. Write it in your planner and keep the appointment. After all, you will perform better at work if you are taking care of yourself.
7. Exercise with your friend: It always helps to exercise with a friend since you can help motivate each other on those “I don’t want to exercise” days.
2. Set your goals: Start with exercising for 3-4 times a week for a period of half an hour. Gradually increase the duration and times per week.
3. Quit the attitude of all or nothing: Be realistic and set the exercise routines flexible with your free times. Just keep moving and you will feel happy.
4. Don’t overdo: Exercise within your limit and don’t exceed your capacity. You want to exercise and be fit and don’t want to end up panting.
5. Try to be efficient: In between your exercise take breaks to regain your energy and to burn extra calories so that you don’t get exhausted soon.
6. Schedule your exercise: It’s so easy to get diverted and skip your workout. One solution is to treat your workout like a business meeting. Write it in your planner and keep the appointment. After all, you will perform better at work if you are taking care of yourself.
7. Exercise with your friend: It always helps to exercise with a friend since you can help motivate each other on those “I don’t want to exercise” days.
Yoga and its Benefits
Yoga is practiced as a daily routine by over 20 million people in America. Everyday people experience the wonderful out coming of yoga in their life. Yoga consists of practices including Yoga poses, breathing exercises, meditation and chanting. Yoga delivers fun and relaxation in people performing it. The students, who practice Yoga on a daily basis, get more and more of the taste of this great 5000+ year old wondrous way of life. Yoga means the combination of body, mind and spirit.
Benefits of Yoga
* Raises physical strength, increases flexibility and stamina of the body
* Helps to increase concentration and self control
* Brings down stress and enhances relaxation
* Increases the functionality of immune system
* Improves blood circulation
* Gives peace of mind and a more positive outlook to life
Benefits of Yoga
* Raises physical strength, increases flexibility and stamina of the body
* Helps to increase concentration and self control
* Brings down stress and enhances relaxation
* Increases the functionality of immune system
* Improves blood circulation
* Gives peace of mind and a more positive outlook to life
Healthy eating: The way of life
Healthy eating requires you to become both educated and smart about what a healthy food actually is. Being smart in terms of food habits isn’t all about learning to counting calories, calculating fat or studying labels.
Eating healthy requires quite a bit of freedom. You might eat too much or not enough to be nutritious. However, you should always eat nutritious food to keep your body and your brain healthy enough.
Healthy eating is all about having a balanced diet and moderate eating habits, consisting of healthy meals at least three times per day. Healthy eaters always have different types of foods to meet up their daily nutrient requirements, not limiting themselves to one specific food type.
Healthy eating also inculcates the values in life, the positive way of life and increases the decision making abilities. Eating healthy food keeps you energetic throughout the day. Once you have habituated the healthy eating habits, you will be physically fit and mentally strong throughout your life. Eating a balanced and healthy diet is an art which is the need of the generation as some one is dying of malnutrition, or, on the other hand, some one is dying of obesity, diabetes and other sort of diseases.
Eating healthy requires quite a bit of freedom. You might eat too much or not enough to be nutritious. However, you should always eat nutritious food to keep your body and your brain healthy enough.
Healthy eating is all about having a balanced diet and moderate eating habits, consisting of healthy meals at least three times per day. Healthy eaters always have different types of foods to meet up their daily nutrient requirements, not limiting themselves to one specific food type.
Healthy eating also inculcates the values in life, the positive way of life and increases the decision making abilities. Eating healthy food keeps you energetic throughout the day. Once you have habituated the healthy eating habits, you will be physically fit and mentally strong throughout your life. Eating a balanced and healthy diet is an art which is the need of the generation as some one is dying of malnutrition, or, on the other hand, some one is dying of obesity, diabetes and other sort of diseases.
Monday, February 25, 2008
MOUTABEL
Ingredients
Aubergines 4 medium
Garlic, crushed 4 cloves
Cumin powder 1 teaspoon
Black pepper powder ½ teaspoon
Salt to taste
Parsley , chopped 2 tablespoons
Tahina sauce 3 tablespoons
Lemon juice 1 tablespoon
Olive oil 1 tablespoon
Black olives, sliced 3-4
Method
1. Remove stem, wash and prick aubergines with a fork. Roast on direct flame, turning them from time to time, till well charred on all sides.
2. Dip the aubergines in cold water. Peel away the charred skin and remove excess water.
3. Put aubergines in a blender, add garlic, cumin powder, black pepper powder, salt to taste and blend. Add a little parsley and continue to blend. Add tahina sauce and blend.
4. Add lemon juice and olive oil and blend for half a minute. Do not grind it too fine, it should be slightly coarse.
5. Transfer into a bowl. Garnish with sliced black olives. Moutabel is ready
Aubergines 4 medium
Garlic, crushed 4 cloves
Cumin powder 1 teaspoon
Black pepper powder ½ teaspoon
Salt to taste
Parsley , chopped 2 tablespoons
Tahina sauce 3 tablespoons
Lemon juice 1 tablespoon
Olive oil 1 tablespoon
Black olives, sliced 3-4
Method
1. Remove stem, wash and prick aubergines with a fork. Roast on direct flame, turning them from time to time, till well charred on all sides.
2. Dip the aubergines in cold water. Peel away the charred skin and remove excess water.
3. Put aubergines in a blender, add garlic, cumin powder, black pepper powder, salt to taste and blend. Add a little parsley and continue to blend. Add tahina sauce and blend.
4. Add lemon juice and olive oil and blend for half a minute. Do not grind it too fine, it should be slightly coarse.
5. Transfer into a bowl. Garnish with sliced black olives. Moutabel is ready
GRAPE AND YOGURT DIP
Ingredients
Red grapes, seeded 3-4
Black grapes 3-4
Green grapes 4-6
Yogurt 1 cup
Oil 1 tablespoon
Pomegranate seeds 2 tablespoons
Green chillies, seeded, finely chopped 2
Salt to taste
Black pepper powder ¼ teaspoon
Fresh coriander leaves , chopped 1 tablespoon
Method
1. Baste the grapes with a bit of oil and let them cook on the griddle for a few minutes. Remove and keep aside.
2. Crush them in a blender with pomegranate seeds.
3. Add this to the yogurt and mix. Add green chillies, salt and black pepper powder and mix.
4. Add coriander leaves and mix well.
5. Serve the dip with chips of your choice.
Red grapes, seeded 3-4
Black grapes 3-4
Green grapes 4-6
Yogurt 1 cup
Oil 1 tablespoon
Pomegranate seeds 2 tablespoons
Green chillies, seeded, finely chopped 2
Salt to taste
Black pepper powder ¼ teaspoon
Fresh coriander leaves , chopped 1 tablespoon
Method
1. Baste the grapes with a bit of oil and let them cook on the griddle for a few minutes. Remove and keep aside.
2. Crush them in a blender with pomegranate seeds.
3. Add this to the yogurt and mix. Add green chillies, salt and black pepper powder and mix.
4. Add coriander leaves and mix well.
5. Serve the dip with chips of your choice.
YELLOW CHILLI DIP
Ingredients
Hazelnuts 4 tablespoons
Fresh yellow chillies 3-4
Olive oil 4 tablespoons
Cumin seeds ½ teaspoon
Onion, chopped 1 large
Garlic, chopped 5-6 cloves
Tomato, roughly chopped 1 large
Fresh coriander leaves 4-5 sprigs
Salt to taste
Crushed red chillies ½ teaspoon
Lemon juice 2 tablespoons
Method
1. Crush the hazelnuts in a mixer and set aside.
2. Heat two tablespoons of oil in a pan, add cumin seeds. When they begin to change colour, add onion and garlic and sauté.
3. Crush the fresh yellow chillies in a mixer. Add to the onions in the pan and continue to sauté.
4. Crush the tomato and coriander leaves in a mixer and add to the mixture in the pan and continue to sauté.
5. Add salt and mix well. Add crushed hazelnuts and stir for a minute or two.
6. Add crushed red chillies and turn off the heat.
7. Transfer the mixture into a bowl and add lemon juice and the remaining olive oil.
8. Mix and serve as a dip.
Hazelnuts 4 tablespoons
Fresh yellow chillies 3-4
Olive oil 4 tablespoons
Cumin seeds ½ teaspoon
Onion, chopped 1 large
Garlic, chopped 5-6 cloves
Tomato, roughly chopped 1 large
Fresh coriander leaves 4-5 sprigs
Salt to taste
Crushed red chillies ½ teaspoon
Lemon juice 2 tablespoons
Method
1. Crush the hazelnuts in a mixer and set aside.
2. Heat two tablespoons of oil in a pan, add cumin seeds. When they begin to change colour, add onion and garlic and sauté.
3. Crush the fresh yellow chillies in a mixer. Add to the onions in the pan and continue to sauté.
4. Crush the tomato and coriander leaves in a mixer and add to the mixture in the pan and continue to sauté.
5. Add salt and mix well. Add crushed hazelnuts and stir for a minute or two.
6. Add crushed red chillies and turn off the heat.
7. Transfer the mixture into a bowl and add lemon juice and the remaining olive oil.
8. Mix and serve as a dip.
OLIVE TAPENADE
Ingredients
Black olives, pitted 15-20
Fresh basil leaves 6-8
Garlic 8-10 cloves
Sea salt to taste
Olive oil 1 cup
To serve
French bread 1-2 loaves
Method
1. Slice the olives and remove the seeds.
2. Put them in a grinder. Add fresh basil leaves, garlic, sea salt, half the olive oil (preferably cold pressed extra virgin olive oil) and grind to a smooth paste.
3. Add the remaining olive oil and mix.
4. This can be used as a dip or a salad dressing.
5. Cut diagonal slices of French bread, spread some tapenade over it and serve.
Black olives, pitted 15-20
Fresh basil leaves 6-8
Garlic 8-10 cloves
Sea salt to taste
Olive oil 1 cup
To serve
French bread 1-2 loaves
Method
1. Slice the olives and remove the seeds.
2. Put them in a grinder. Add fresh basil leaves, garlic, sea salt, half the olive oil (preferably cold pressed extra virgin olive oil) and grind to a smooth paste.
3. Add the remaining olive oil and mix.
4. This can be used as a dip or a salad dressing.
5. Cut diagonal slices of French bread, spread some tapenade over it and serve.
Tuesday, February 19, 2008
Healthy (non)Fried Brown Rice
Take day old brown rice, throw it in a pan with a healthy diced meat of some sort (like soy sausage, ham chunks, etc). Heat them up a bit, add greens/veggies of your choosing. I like frozen spinach myself, but this is up to you. Break an egg over it, and stir everything up. Makes a good breakfast, lunch, or dinner!
Oatmeal raisin
Oatmeal Swirl bars Makes 10 servings
1/2 cup brown sugar firmly packed
1/2 cup whole wheat flour
1/2 cup rolled oats
1/3 cup powdered skim milk
1/4 cup walnuts (optional)
1 teaspoon ground cinnamon
1/2 teaspoon baking powder
1 dash salt
1/2 cup applesauce
1 medium egg
1 tablespoon oil
1/2 teaspoon vanilla extract
Heat oven to 325 degrees. Line a 9 inch square baking pan with waxed paper, leaving about a 1 inch overhang on two sides of pan. Lightly coat waxed paper with nonstick cooking spray.
In medium bowl, stir together sugar, flour, oats, milk powder, nuts, cinnamon, baking powder and salt. In a small bowl, beat together applesauce, egg, oil, and vanilla. Add to flour mixture, stirring until thoroughly mixed and moistened. Pour into baking pan and spread evenly.
Bake 40 to 45 minutes. Cool on wire rack 30 minutes. These bars can stored up to 1 week in an airtight container in the refrigerator. PER SERVING: 189.4 Calories, 6.1 g Total Fat, 2.5 g Saturated Fat, 48.5 mg Cholesterol, 206.5 mg Sodium, 26.2 g Total Carbohydrate, 1.8 g Dietary Fiber, 8.2 g Protein, 104.3 mg Calcium.
1/2 cup brown sugar firmly packed
1/2 cup whole wheat flour
1/2 cup rolled oats
1/3 cup powdered skim milk
1/4 cup walnuts (optional)
1 teaspoon ground cinnamon
1/2 teaspoon baking powder
1 dash salt
1/2 cup applesauce
1 medium egg
1 tablespoon oil
1/2 teaspoon vanilla extract
Heat oven to 325 degrees. Line a 9 inch square baking pan with waxed paper, leaving about a 1 inch overhang on two sides of pan. Lightly coat waxed paper with nonstick cooking spray.
In medium bowl, stir together sugar, flour, oats, milk powder, nuts, cinnamon, baking powder and salt. In a small bowl, beat together applesauce, egg, oil, and vanilla. Add to flour mixture, stirring until thoroughly mixed and moistened. Pour into baking pan and spread evenly.
Bake 40 to 45 minutes. Cool on wire rack 30 minutes. These bars can stored up to 1 week in an airtight container in the refrigerator. PER SERVING: 189.4 Calories, 6.1 g Total Fat, 2.5 g Saturated Fat, 48.5 mg Cholesterol, 206.5 mg Sodium, 26.2 g Total Carbohydrate, 1.8 g Dietary Fiber, 8.2 g Protein, 104.3 mg Calcium.
Protein chocolate cake
30g Vanilla protein powder
40g Oats
40g Flour
1tbs Sugar
1tbs Natural unsweetened cocoa powder
0.6dl Skimmed milk
If the metric measurements are confusing you just use 1/4 cup for the protein, oats, flour and milk, and work from there. Should be close enough…
Mix everything together and split into 8 equal parts.
Bake in oven for 10 minutes at 200C/390F.
Each serving has the following data:
62 Calories
4.5g (29%) Protein
0.8g (11%) Fat
9.4g (60%) Carbs
40g Oats
40g Flour
1tbs Sugar
1tbs Natural unsweetened cocoa powder
0.6dl Skimmed milk
If the metric measurements are confusing you just use 1/4 cup for the protein, oats, flour and milk, and work from there. Should be close enough…
Mix everything together and split into 8 equal parts.
Bake in oven for 10 minutes at 200C/390F.
Each serving has the following data:
62 Calories
4.5g (29%) Protein
0.8g (11%) Fat
9.4g (60%) Carbs
Protein bars
1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the peanut butter and honey in a bowl, microwave on full for 80 seconds. Add the rest and mix together can add raisins/nuts etc to taste. I also put a little honey on top and then sprinkle some granolo on top. Then Smooth into 13×9 tray and leave for 20 minutes. Cut into 10 to 12 equal bars and wrap and store in fridge!!
Contains:
285 Calories
13 Fat
3 Sat
3 Poly
5 Mono
22 Carbohydrates
25 Protein
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the peanut butter and honey in a bowl, microwave on full for 80 seconds. Add the rest and mix together can add raisins/nuts etc to taste. I also put a little honey on top and then sprinkle some granolo on top. Then Smooth into 13×9 tray and leave for 20 minutes. Cut into 10 to 12 equal bars and wrap and store in fridge!!
Contains:
285 Calories
13 Fat
3 Sat
3 Poly
5 Mono
22 Carbohydrates
25 Protein
Fat Burning Tricks
For fat burning regime, try the following tricks.
• Cut fat and salt intake radically.
• Consider training in the morning - this raises the metabolic rate throughout the day. This means more fat burning and more energy.
• Make sure you get adequate fiber each and every day.
• Drink 1-2 liters of water during the day.
• List everything eaten.
• Don’t scrutinize. Permanent changes take time. Test and record your body fat level every two months. If you use a scale, weigh only once a week. After an initial drop in weight, plan to lose 1/2 to 1 pound per week steadily - a realistic goal.
• Have your larger meals early in the day, making dinner the lowest calorie meal.
• Cut fat and salt intake radically.
• Consider training in the morning - this raises the metabolic rate throughout the day. This means more fat burning and more energy.
• Make sure you get adequate fiber each and every day.
• Drink 1-2 liters of water during the day.
• List everything eaten.
• Don’t scrutinize. Permanent changes take time. Test and record your body fat level every two months. If you use a scale, weigh only once a week. After an initial drop in weight, plan to lose 1/2 to 1 pound per week steadily - a realistic goal.
• Have your larger meals early in the day, making dinner the lowest calorie meal.
Healthy Eating Advice
Take more of B vitamins. It will be found in lean meat, fish, and poultry, fruit, vegetables and fortified soy products. Intake food that is high in fibre content. Dried beans and peas and fruits and vegetables are good for health. Eat plenty of the brain building fats including foods such as cold water fish. Vegetables oils are other rich sources of fatty acids. Choose them often. Take vegetables and fruits including those that are dark green, red, orange, and purple. Keep a healthy weight by eating a variety of low fat, high-fibre foods. The key is eating healthy along with portion control.
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