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Put the rice and fresh berries

preparation
 
Put the rice, water and cinnamon stick in a saucepan. Bring to a boil, stir, then put on low heat t simmer for 10 minutes. Add milk, sugar, salt, and continue to cook over low heat for 20-25 minutes until the rice has absorbed most of the milk. Remove from heat and let cool slightly before serving with fresh berries.


Main changes & Nutritional Value

    
Calories: From 330 to 185
    
Fat: 20.9g From 2g
    
No cream
    
Serve with fresh fruit
Ingredients

    
100g white short-grain rice
    
1 cinnamon stick
    
240ml water
    
600ml milk to low-fat
    
225g Sugar
    
A pinch of salt
    
300g raspberries
Nutritional Information Calories 185 cals / kJ Proteins 5.2 g Carbohydrates 39 g Sugars 24.5 g Fat 2 g Saturated fatty acids 1.1 g Fiber 1.3 g Sodium 0.46 g Fruits & Vegetables 50 g
 

Uin Butter cake

preparatio  

Preheat oven to 180 ° C. Uin Butter cake pan and sprinkle with a little powdered sugar. Beat eggs in a large bowl, add the remaining ingredients and mix well. Pour mixture into pan and bake for 40 minutes. Remove from oven and let cool. Beat the cream cheese and icing sugar and cover the cake mixture. Garnish with fruit.


Principales modifications & Valeur Nutritionnelle

    Matières grasses: De 22.1g à 5.8g
    Acides gras saturés: De 12.8g à 1.2g
    Ajouter des fruits dans la garniture  

ingredients

     150g caster sugar and a little more for dusting
     Self-rising flour 150g
     30g skimmed milk powder
     2 eggs
     180g corn flour / polenta
     120ml yogurt
     5 tablespoons of sunflower oil
     100g cottage cheese with low fat content.
     50g icing sugar
     Fruit for garnish (raspberries, strawberries, berries)

nutritional Information
calories
190 cals / kJ
proteins
4.6 g
carbohydrates
31 g
sugars
15.6 g
fat
5.8 g
Saturated fatty acids
1.2 g
fiber
0.9 g
sodium
<1 g
Fruits & Vegetables
10 g

electric mixer

 preparation 
 Preheat oven to 200 ° C. With an electric mixer,  beat butter and sugar cream until the mixture becomes foamy. Add egg, cereals, orange zest, orange juice and condensed milk. Stir well. In a bowl, sift the flour, baking powder, baking soda and salt. Add flour mixture to butter mixture, stir to moisten the ingredients. Stir in cranberries. Fill muffin pans with dough 2/3. Bake in préalblement heated at 200 ° C for about 25 to 30 minutes oven.

Main changes & Nutritional Value

     Fat: 8.7g to 5.4g From
     From 5.2g to 1.2g: saturated fatty acids
     Base cake with polyunsaturated fat, not butter
     No icing
Main changes & Nutritional Value

     Fat: 8.7g to 5.4g From
     From 5.2g to 1.2g: saturated fatty acids
     Base cake with polyunsaturated fat, not butter
     No icing
 
nutritional Information
calories
200 cals / kJ
proteins
4.2 g
carbohydrates
36.1 g
sugars
12.5 g
fat
5.4 g
Saturated fatty acids
1.2 g
fiber
1.1 g
sodium
0.17 g
Fruits & Vegetables
10 g
 

Sundae with berries

In a small bowl, lightly crush the raspberries fork. Prepare sundaes putting a scoop of sorbet at the bottom of a glass and then an amount of the raspberry mixture with a spoon and half cereal. Finally, add a tablespoon of plain yogurt, sprinkle with pistachios and the rest of cereals Fitness.




 Main changes & Nutritional Value
Calories: From 540 to 190      Fat: 43.1g From 5g      Use sorbet instead of ice cream to reduce the amount of fat      Use yoghurt instead of cream to reduce the amount of fat

ingredients
160g raspberries, fresh or frozen
     80g (2 scoops) of raspberry sorbet
     Half a cup (50g) plain yogurt nonfat
     5 tablespoons (20g) cereal Fitness
     15g chopped pistachios

Here’s the EXACT Reason You Should NEVER Diet Like a Man...


Dramatically increasing your
female metabolism.
If you begin using this somewhat unusual tip starting today you can literally expect to drop up to 3 dress sizes inside of a week, which I know may sound far-fetched to you like it did to all of these women that have done it using this tip, but I promise it’s not so just keep reading.

You’ll also see how this unusual tip allows you to strategically eat the foods you crave most, and still experience the slimmest, sexiest waistline of your life. Plus, you’ll also learn which common foods touted as “healthy” can make losing a single pound virtually impossible for women.

Now I totally get it if you think you’ve heard and tried it all when it comes to dieting and weight loss but I completely guarantee you’ve NEVER seen anything like this before and I promise you’re about to be absolutely amazed.

Listen, before we go any further let me assure you this has nothing to do with silly exercise machines, cardio,
restrictive or pre-packaged diets, or whatever weird berry pill the diet industry is talking about these days. This is
something completely different and you’re going to love it.

Really quickly, a little tidbit about me you may not already know:

In the last 10 years, if you’ve taken any effective supplement by any of the world’s biggest brand names, chances are you’ve seen my work.

Now before you start thinking this tip has something to do with a supplement, let me stop you right there because it doesn’t.

I only mention this because I discovered this unique tip during the time I was consulting for the company that makes the number one selling weight loss supplement in the world for Women.
I was doing extensive research on female metabolism when
I stumbled upon something so shocking, and so ground-
breaking that I knew it could help make fat burning easier for
women forever…
Now listen closely and stay with me for what I’m about to share because this is the most important part of the presentation ok?
Science has now discovered that virtually everything to do with weight loss for both men and women is controlled by 1 master hormone.
This hormone that controls 100% of your body’s ability to burn fat is Leptin.

You may not know how leptin works, so let me quickly explain:

High levels of Leptin speed up your metabolism and signal your body to burn fat and low levels of Leptin slow down your metabolism and signal your body to store fat. Those are the basics, now get ready for some surprising facts regarding Women and Leptin.
Researchers recently discovered that women naturally have twice as much of the fat burning hormone Leptin in their body compared to men.
Women can be 3 times less responsive to Leptin’s signal to burn fat than men. This means even though women have a lot more leptin they just aren’t using its fat burning potential. This condition is known as “Leptin Resistance”. An obvious sign of Leptin resistance is the soft, squishy, cottage-cheese looking fat found in your problem areas. However, Leptin Resistance is just 1 of 2 unique problems that kills female fat loss.

The second unique problem women face with Leptin is that when dieting, your leptin levels can drop twice as much and twice as fast compared to when men diet. As talked about, when leptin drops your metabolism hits the brakes and slows right down. This is exactly why you experience frustrating weight loss plateaus on diets so much faster than men.

And have you ever suffered from that terrible rebound weight gain after you stop a diet?

Well that’s because your Leptin dropped significantly making your metabolism even slower than before you started the diet resulting in fat piling back on even when you’re eating next to nothing.

... because of the demands of child bearing, and child nurturing. Your body doesn’t know or care about your desires for a sexy waistline that looks hot in those skinny jeans.

All it knows is the unattractive body fat you’re carrying provides stored energy and warmth to ensure protection and survival of the next generation.

With this being the case...

Guess what happens with your Leptin issues following pregnancy!?

Well, they get a lot worse which is exactly why losing that baby weight can be painstakingly difficult as my sister Lisa knew all too well.
You see, your body is hardwired to fight a losing battle with leptin every single time you attempt to lose weight. And I’m sure you can now truly understand why this is totally not your fault.


Yet, this is where it gets real interesting- Recall the good news researchers discovered:

You naturally have twice as much Leptin as a man.

This, as odd as it sounds...

Means you have much more fat burning potential than men….It’s just almost completely UNTAPPED…..It’s Like your genetics has been playing a cruel trick on you!
Yet, what if I told you there is a solution to turn the tables on your genetics by reseting the way your body utilizes letpin to permanently turn your fat burning switch all the way on, and never let it drop again.

Can you imagine how much faster and easier you lose weight when you have your master fat burning hormone working in overdrive for you instead of against you?

The difference is like night and day!

Can you picture how much firmer and flatter your stomach becomes and how much tighter and sexier you look and feel?


The Perfect Kettlebell Swing

Why lift using a kettlebell? Exercises performed with kettlebells are a great way to shock your muscles into growth while improving power and explosiveness from the ground up. A survey of scientific literature (12 published peer reviewed articles) conducted by Bill Campell, PhD, CSCS found that kettlebells are both safe and effective in improving power and strength performance. Kettlebell exercises may also aid in injury rehabilitation since they allow for functional movements performed with resistance. For starters, try the kettlebell swing, a full body exercise designed to improve posture, build strength, and explosiveness. Think you've got the form down? Move on to the next exercises to see huge gains in your traditional lifts and athletic performance!

THE RIGHT WAY TO SWING IT

1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a 16kg kettlebell (a good starter weight for men) between your legs using a twohanded, overhand grip.

2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.

3. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
POWER BUILDING KETTLEBELL WORKOUT

Rest as needed between sets and exercises.

1. Kettlebell Deadlift
Sets: 3
Reps: 10
Start with the kettlebell on the floor in front of you. Stand with feet slightly wider than shoulder-width apart, with your toes slightly turned out. Squat down and pick up the kettlebell, then stand up and drive through your heels, keeping your chest up and back straight. Squeeze your butt at the top and return all the way back to the ground until the kettlebell lands at your feet.

2. Kettlebell Squat Thruster
Sets: 3
Reps: 10
Start with two kettlebells, one in each hand, in the rack position: that is, grip both firmly by the handles and pull fists to chin keeping elbows pointed straight down. The kettlebells will rest along on your outside forearm. Keeping your arms tucked in close to your body, squat down and explosively drive the kettlebells overhead as you stand. Bring back to the rack position and repeat.

3. Kettlebell One-Arm High Pull 
Sets: 3
Reps: 10 each side
Stand with feet shoulder-width apart. Grab the kettlebell in front of you with your right hand and let it hang in front of your body, arm straight. Slightly bend your knees and use power from your legs and biceps to jerk the kettlebell rapidly up the middle of your body, leading with your elbow, until your hand is about eye level. Repeat. 

4. Kettlebell One-Arm Clean
Sets: 3
Reps: 10 each side
Stand with feet shoulder-width apart. Grip the kettlebell handle loosely with your right hand. The handles should run parallel to your feet, not across your body, and your thumb should point forward. Drive up with your legs and hips as you pull the bell up the midline of your body into a standing position, keeping it close for better control. Keeping a loose grip on the handle throughout the movement, bring the kettlebell up to your shoulder and rotate your arm so the kettlebell turns from the inside to the outside of your body. Return to starting position.



Health Advantages of Playing Sports

While most people understand the importance of physical activity, the words "keeping fit" are usually
associated with exercise programs. Sport participation adds a new dimension to the physical activity spectrum. International organizations, such as the European Commission, the World Health Organization, the Americas Council of Sports and the Commonwealth Advisory Body on Sport have published papers citing the physical, psychological and social advantages of sport participation.

Burning Calories
Sport provides a means of constant physical activity, and physical activities burn calories. Even sports that are characterized by intermittent activity burn more calories than being sedentary. Winter sports, for example, inspire people to get outdoors when they would normally be staying at home. The Winter Feels Good website lists the caloric expenditure of various winter sports. Depending on your weight, age and the specific sport, you can burn between 213 and 1,208 calories per hour.

Coordination and Balance

Sport activity requires balance, coordination and proprioception, which is the body's awareness of its position in space. Aging often causes impaired balance and proprioception, which in turn leads to coordination issues. Sport participation can prevent age-related loss of these important aspects of fitness.

Enforces a Healthy Lifestyle

A study published in the "British Journal of Sports Medicine" titled "Personal Health Benefits of Masters Athletics Competition" explored the long-term health of older endurance athletes. The researchers studied 551 athletic men and 199 athletic women over a seven year period. Only 1.4 percent of the participants sustained a non-fatal heart attack and only 0.6 percent required bypass surgery over the seven year period. Most of the former smokers indicated that they stopped smoking before they began their training.

ncrease Bone Mass


Research published in the Nov./Dec. 2009 edition of "Sports Health: A Multidisciplinary Approach" evaluated 560 athletes who were participants in the 2005 National Senior Games. The 298 women and 289 men were active in a variety of high-impact sports. Those who took the voluntary bone mineral density test exhibited healthy bone density. It is speculated that high impact sport participation can prevent osteoporosis.
Vitamin D and Sunshine

While there are some dangers associated with sun exposure, an article in the Sept. 29, 2009 edition of the Wellness section of the "New York Times" suggests that sunshine is still the best source of vitamin D. The article cites studies performed at the Atascadero State Hospital, which found that athletes exposed to vitamin D-producing ultraviolet light had enhanced levels of performance. Vitamin D also enhances bone health and increases the size of fast twitch muscle fibers.

Exercise Compliance

Training for an athletic event indirectly affects health by helping people stick to their fitness programs. Sports provide measurable, concrete goals, such as improving speed, strength balance and coordination. The person training for an event will be less likely to miss exercise sessions. She may also be more conscious about her nutrition and hydration needs.

How to Find the Right Partner or Spouse

Finding the right partner or spouse is not like finding the right person to help you survive a lonely summer -- it
means finding a person that you can see yourself growing old with and loving thirty, forty, or fifty or more years down the line. Choosing the person you want to marry or commit to forever is serious business, and it demands a lot of forethought, responsibility, and honesty. But once you've found that special person, all of your hard work will be worth it and you can get ready for a lifetime of happiness. If you want to know how to find the right partner or spouse, just follow these steps.
1 Love yourself. Seriously -- loving yourself before you find the person you want to spend the rest of your life with is the easiest way to ensure that you'll be committing yourself to that person for the right reasons. You don't have to be 100% satisfied with yourself, but if you're unhappy with who you are, you're at risk of getting together with someone just because he or she makes you feel better about yourself.
    In a sense, yes, the person you marry should "complete you," making you feel completely whole as a person -- but you should already love who you are and feel blessed that the person you want to be with makes you feel even better!
    You should be happy with who you are, what you do, and how you look -- this will not only make it easier for you to attract people with your confidence, but it will make you look for an equally amazing person who will only make your life better, not the person who can fill in all of the gaps in your unsatisfactory life.
2 Be (reasonably) happy being alone. Let's face it -- being single when all of your friends are happily dating or married is no picnic. You may want love more than anything in the world, and it's natural for you to feel lonely or sad if you can't find it. But part of loving yourself is loving spending time solo, and finding ways to stay interested and excited about life without a significant other. This will make you feel even better when that special person comes along!
    If you're miserable by yourself, then you will be too easily swayed by the first person who comes along and gives you something to do. Don't mistake companionship for love.
3 Get some experience. If you find your first love when you're sixteen, then you are a rare and lucky breed. However, most people do not in fact marry their first, or second, or even their fourth boyfriend or girlfriend. Dating more people lets you understand the endless ways that a relationship can work, and can make you see that there are so many forms and dynamics that a relationship can have.

    Though you shouldn't ditch the person you love just to play the field, if you think you're just "pretty happy" with the person you're with but have never dated anyone else, it's better to see what's out there than to settle.
    Dating a lot of people helps you learn to compromise, and will make you even more sure that what you feel for your future spouse is truly special.
    Getting some sexual experience never hurt anyone either. If you've had a few partners before you've met your special someone, you'll be even more sure that the

chemistry you share is truly special.
If you end up committing to the first person you've been with without being truly happy, you may spend the rest of your life wondering about what's out there.
4 Don't settle. Not settling is related to loving yourself, loving being alone, and having some experience. People settle all too often because they find someone who makes them feel less alone and loved, even if it's not in the right way. Another reason people settle is because they've been with the same person for five years and realize they "might as well" get married because that's what everyone else is doing or because they've been together for so long that it's the only logical step.

    You should only get married because that's what you want, not because it's what the other person wants, because it's what your family wants, or because you're too scared to say goodbye.