healthfitnesshumour:

Grilled Salmon with Avocado Salsa - recipe

healthfitnesshumour:

Grilled Salmon with Avocado Salsa - recipe

How to Bounce Back From an All-Nighter — the Healthy Way

All-nighters aren’t healthy for anyone — they lead to memory issues, weight gain, and even stroke and other health issues in the long term. Heck I’ve had my fair share of all-nighters when I was at Uni and constantly downing red bulls and ordering pizzas to the library did took its toll on me.  If you find yourself at the tail end of an all-nighter (whether for work, school, or social), here’s what to do the day after to ensure you stay on the right track.

  1. Don’t give into all your cravings: Studies show that people who are sleep-deprived end up reaching for more junk food — and eat more calories — than those who get enough sleep. While you may just want to eat your way through all the croissants, pizza, and candy your foggy mind is telling you to, those refined carbs and sugars will just lead to an even worse crash. If you know you are going to have a session, prepare some healthy snacks to take with you and leave some at home to for when you get back.
  2. Eat this instead: So, now that you know that buttery pastries are off limits, what should you eat instead? Lean protein and foods with natural sugars will help you stay energized. Go for nuts or lean meats and fresh fruit to help keep you awake.
  3. Go for a walk: Moving your body around will help send signals to your brain that will increase alertness; a recent study found that even a short walk helps you be more creative at work. Bonus points if you can get outside on a sunny day to soak in some energizing rays.
  4. Caffeinate wisely: Caffeine has a host of healthy benefits, but it’s important to not go overboard since too much can leave you jittery and anxious. Instead of going for the biggest cup of coffee you can get, stick to a normal size and sip one every three to four hours.
  5. Hydrate: Dehydration is a known cause of feeling fatigued, so don’t add to your sleepiness by skipping out on H2O.
  6. If all else fails, take a nap: Just 10-20 minutes of shut-eye has been shown to improve performance and energy levels for several hours. This may be the most impractical piece of advice if you work at an office and have nowhere to snag zzz’s, but if you’re lucky enough to have privacy, it could save you from a day of careless mistakes and foggy minded-decisions. (Source: fitsugar)
Jessie Pavelka’s Tips on Getting Motivated, Strong and Staying That Way

Jessie Pavelka is internationally recognised as a fitness and wellbeing expert who is dedicated to helping others to stay in control of their weight through an active lifestyle and by developing practical solutions to exercise and nutrition. In his TV shows Obese: A Year to Save My Life and FAT: The Fight of my Life, starting this June, Jessie helps people change their lives for the better – not only by helping them lose weight, but by teaching them how to get motivated and strong once and for all. Here’s what he had to say about getting healthy – and staying there.

Start slowly
“It’s important that your work out is manageable for you – something not outside your fitness range. Don’t jump in at the deep end if you haven’t done much before – take it slow,” says Jessie.

Change it up often
“Variety is key – a lot of us get stuck in our comfortable routines, but we need something that challenges the core, has some resistance training and some cardio, too. Fitness doesn’t have to be a chore. There are so many different things you can do – get out there and try them! Step outside your comfort zone. For me, its yoga – I’d never tried yoga, but it’s probably the thing I needed most.”

Make it a part of your daily life
“Fitness isn’t just about exercise – it’s a lifestyle. Get your body moving, get to know your body, and get to know the different pieces of equipment if you’re going to the gym. You need to understand what you’re doing. If you can afford it, getting a trainer is a good idea, but Google is always there too! Once you see what keeping fit does for you, you begin to love it. ‘If I do this, I feel good and look better’ – it’s a no-brainer! We’re meant to move, we’re meant to connect with our bodies. We get lazy in our heads and it makes us lazy in our bodies.”

Don’t forget about your diet
“Getting protein into your diet is very important. Protein is the building block of our bodies – it’s in our skin, nails and hair. When we exercise, protein builds our muscles back up.”

Recruit a friend
“It’s a good idea to have a friend along with you – accountability is key. A lot of clients who have food addiction issues isolate themselves and go right back to food – they don’t hold themselves accountable, so it’s good to have that person as a safety net.”

Make a motivation mood board
“Surround yourself with motivation. As time goes on, a lot of people forget their reasons for starting, so look back at where you started and see how far you’ve come. Motivation is something you need to pursue day-to-day, and it’s personal to you. It could come from a picture, a playlist, your goals… put events in your calendar and work towards them. You’ve got to pursue motivation (and if it’s not there, you’ve got to do it anyway!)”

(Source: Cosmo UK

intensefoodcravings:

Salmon Sliders with Yogurt-Cucumber-Dill Sauce
Avocado Miso Toast with Poached Egg and Furikake 
Ingredients
1/2 avocado
2 teaspoons miso
2 pieces of gluten-free or whole grain toast
2 poached eggs
Furikake, any kind
Directions

Smash avocado and miso together in a bowl. Spread on toast. Top with poached egg and sprinkle with furikake.
(Source: Jeanette’s Healthy Living)

Avocado Miso Toast with Poached Egg and Furikake 

Ingredients

1/2 avocado

2 teaspoons miso

2 pieces of gluten-free or whole grain toast

2 poached eggs

Furikake, any kind

Directions

Smash avocado and miso together in a bowl. Spread on toast. Top with poached egg and sprinkle with furikake.

(Source: Jeanette’s Healthy Living)

Spiced Pumpkin, Yogurt, and Granola Parfait
Pumpkin Spice Protein Pancakes
Protein-Packed Pumpkin Spiced Oats in a Jar
Pumpkin-Spiced Almond Butter
Spiced Pumpkin Energy Bars
Pumpkin Pie Spiced Pumpkin Seeds
Chocolate Swirl Pumpkin Spiced Smoothie
Spiced Pumpkin Chiffon Cups With Vanilla Maple Whipped Cream
Pumpkin Spice Baked Apples
Get trainer tips, full body workouts, tricks and drills on the Nike+ Training Club App all for free. The app is perfect if you can’t make it to the gym. Just grab your phone or iPad and getting sweaty in your living room. Available on the App Store or Google Play

Get trainer tips, full body workouts, tricks and drills on the Nike+ Training Club App all for free. The app is perfect if you can’t make it to the gym. Just grab your phone or iPad and getting sweaty in your living room. Available on the App Store or Google Play

Fitness App - Zova Workout 
Zova is a workout app made exclusively for women by women with passion for life. 
Rhythm guided workouts that get better results.
Technology that matches workouts to your life.
Integrated with Health app for the best activity tracking.
Effortlessly track and review your progress.
Sync any workout to your iPhone for offline use.
250+ workouts: Cardio, 7-Minute, HIIT, Strength, Circuit and Stretching
Optimized for iPhone 4s, 5, 5c, 5s, 6 and 6 Plus
It’s free on the App Store

Fitness App - Zova Workout 

Zova is a workout app made exclusively for women by women with passion for life. 

Rhythm guided workouts that get better results.

Technology that matches workouts to your life.

Integrated with Health app for the best activity tracking.

Effortlessly track and review your progress.

Sync any workout to your iPhone for offline use.

250+ workouts: Cardio, 7-Minute, HIIT, Strength, Circuit and Stretching

Optimized for iPhone 4s, 5, 5c, 5s, 6 and 6 Plus

It’s free on the App Store

Notte Themes     ☾