Lose 30 lbs in 30 days-8

08/03/2024

-- The diet plays an important role in weight loss.
remember: diet is 70% and exercise in only 30% of your weight loss programme.

08/03/2024

08/03/2024

healthy breakfast
-- Acai Bowl with Blueberries
Ingredients
2 handfuls blueberries
½ frozen chopped banana
2 dates
1 tbsp almond butter
1 tsp Naturya Acai powder (available online at Planet Organic)
For the topping:
1 tbsp Paleo Granola (see recipe in this booklet), Handful fresh berries
OR
1 tsp mixed seeds, 1 tsp desiccated coconut, Handful fresh berries.
-- Method
1. Chop and freeze the banana (at least three hours)
2. Put all the ingredients in a blender and blitz until smooth and creamy
3. Pour into a bowl and top with either of the options above
(it delicious, healthy, and provide you with the vitamins you need for a balanced diet.)

08/03/2024

Fish has high-quality protein, and low calorie, easy to digest.
If you want to lose weight, its a very good choice.

08/03/2024

-- Quick Hummus Bowls
This concept is so simple for easy lunches and dinners where you don’t even have to think. It’s great for filler days of the week where you don’t want to cook, or you want to use up veggies in the fridge. There are a few elements that are required, and then lots of fancy toppings that can step it up from basic to beautiful.
Here are the required elements in a hummus bowl:
- Hummus: find the best purchased brand you can, or make your own (see below)
- English cucumber: An English cucumber is long and thin with no tough skin, no seeds and a milder flavor than standard cucumber. Look for it in the produce section!
- Cherry tomatoes or red bell pepper: It’s nice to have a red element: we eat with our eyes!
- Olives: Kalamata olives add a satiating salty pop; try Castelvetrano olives as a milder option
- Red onion: or use shallot for a milder option
- Pita bread or gluten free crackers: It’s nice to have a bread item for dipping: use whatever fits your diet
- Baby greens or chopped lettuce (optional): Baby greens add texture and nutrients
- Feta cheese (optional): A sprinkle adds another savory element; omit or try vegan feta for dairy-free
- Rice or another grain (optional): This makes the hummus bowl more filling, so it’s nice to include as a dinner option. We like using the microwavable pre-cooked rice packages for quick meals, or using leftover cooked rice or quinoa, farro, or even pastas like couscous or orzo.

08/03/2024

Getting started is often the hardest part of any new exercise regimen – changing your habits can be very difficult. But the biggest issue for most people is not knowing how to start exercising.
-- Step #1: Goal Setting and Assessment
No matter what form of exercise you want to follow, you always need to start off the same way. You need to identify your goal, set a realistic timeframe, and assess your current fitness. There’s no point in trying to run a marathon in a month if you can’t currently run around the block without feeling faint.
-- Step #2: Increase Your Steps
Increasing your NEAT is a great way to start out if you haven’t exercised in a long while. Scheduling more house and yard work will also make you popular.
-- Step #3: Adding Cardio and Resistance Training to Your Routine
Walking can improve your cardiovascular fitness, and after a while, you’ll be ready to embark on some LISS exercises such as running, cycling, or using cardio equipment. It may also be a good time to add some resistance exercises into your week. Even if it’s as simple as some bodyweight squats or lunges.
After a few weeks, you’ll be ready for sport or possibly even some HIIT.

08/03/2024

-- HAM, EGG, & CHEESE BREAKFAST QUESADILLAS
Breakfast is one of the most important meals of the day. And for a good reason: eating a good breakfast sets you up for the day.
These breakfast quesadillas are packed with ooey, gooey cheese, and other goodies like ham and broccoli.
Besides the quesadillas, you also have an assortment of fruit. You have raspberries, tangerines, and blueberries- perfect for satisfying your sweet tooth.
Per Serving:
· Calories: 291
· Fats: 12g
· Protein: 20g
· Carbs: 24g
· Fiber: 3g
· Sugar: 11g

08/03/2024

Get vitamin C and aid digestion
Lemon Tea :
① Boil 1 cup water: Boil a pot of water on the stovetop or in an electric tea kettle, make tea with boiling water.
② Stir in the lemon and tea, honey : Pour the tea into a mug and add 1 tablespoon lemon juice and ½ tablespoon honey to the glass, or 1 to 2 sugar cubes.