searchingforbliss: muffintop-less: 3 Weight Lifting Myths… Debunked! Myth: “Weight lifting will make me manly and bulky! I don’t want to look like a bodybuilder!” Fact: This could not be further from the truth. Women do not have the levels of testosterone necessary to bulk up the way men do. Female bodybuilders have been consistently eating and training a specific way AND taking anabolic steroids for years to achieve the physique they have! Attaining a body like that takes serious focus and years to accomplish. It will not happen overnight and certainly will not happen by accident. Think about it, if it were that easy to build muscle, wouldn’t more people be in shape? Myth: “Women shouldn’t lift heavy weights. They should use light weights an high repetitions to tone up!”  Fact: If you want to spend years achieving what could have taken a few months, go right on ahead and play with the beauty bells. If you want to build a tight, lean physique in a short amount of time, pick up the heavy weights. As you just learned, women do not have the hormonal profile necessary to bulk up like men. So relax ladies, you won’t pick up a heavy dumbbell and wake up the next morning looking like the Incredible Hulk. It takes hard work to “tone”. If it were easy and anyone could do it with light weights, wouldn’t everyone be in shape? There’s no point in lifting a weight lighter than the things you lift everyday (water bottles, your purse, a hair dryer… you get the idea). Do those activities tone you? NO. So pick up the heavy weights. Myth: “I’m going to just do cardio until I reach my goal weight, then I’ll start lifting weights to tone up.” Fact: Many girls falsely believe doing hours of cardio and starving themselves will result in fat loss. The weight they are ACTUALLY losing is primarily water and lean muscle. Loss of lean muscle mass will result in a “skinny fat” look and a slowed metabolism. Once that occurs, it becomes MUCH more likely that the body will store fat!  The more muscle you have on your frame, the faster your metabolism will be and the more calories you will burn JUST BY BEING ALIVE… NOT DOING ANYTHING! Muscle burns approximately 3x as many calories as the same amount of fat. So with that increased metabolism, it will become a whole heck-of-a-lot easier to lose excess body fat, because you will be burning a lot more calories even when you’re not exercising! With a faster metabolism, that also means you will be able to eat more without having to worry about “getting fat”.. this will make it easier to stick to… and more likely to become a LIFESTYLE. That’s me in the picture btw <3 I hope you ladies are working hard on your goals! xoxo =) You are stunning! Wow!

searchingforbliss:

muffintop-less:

3 Weight Lifting Myths… Debunked!

Myth: “Weight lifting will make me manly and bulky! I don’t want to look like a bodybuilder!”

Fact: This could not be further from the truth. Women do not have the levels of testosterone necessary to bulk up the way men do. Female bodybuilders have been consistently eating and training a specific way AND taking anabolic steroids for years to achieve the physique they have!

Attaining a body like that takes serious focus and years to accomplish. It will not happen overnight and certainly will not happen by accident. Think about it, if it were that easy to build muscle, wouldn’t more people be in shape?

Myth: “Women shouldn’t lift heavy weights. They should use light weights an high repetitions to tone up!” 

Fact: If you want to spend years achieving what could have taken a few months, go right on ahead and play with the beauty bells. If you want to build a tight, lean physique in a short amount of time, pick up the heavy weights. As you just learned, women do not have the hormonal profile necessary to bulk up like men. So relax ladies, you won’t pick up a heavy dumbbell and wake up the next morning looking like the Incredible Hulk.

It takes hard work to “tone”. If it were easy and anyone could do it with light weights, wouldn’t everyone be in shape? There’s no point in lifting a weight lighter than the things you lift everyday (water bottles, your purse, a hair dryer… you get the idea). Do those activities tone you? NO. So pick up the heavy weights.

Myth: “I’m going to just do cardio until I reach my goal weight, then I’ll start lifting weights to tone up.”

Fact: Many girls falsely believe doing hours of cardio and starving themselves will result in fat loss. The weight they are ACTUALLY losing is primarily water and lean muscle. Loss of lean muscle mass will result in a “skinny fat” look and a slowed metabolism. Once that occurs, it becomes MUCH more likely that the body will store fat! 

The more muscle you have on your frame, the faster your metabolism will be and the more calories you will burn JUST BY BEING ALIVE… NOT DOING ANYTHING! Muscle burns approximately 3x as many calories as the same amount of fat. So with that increased metabolism, it will become a whole heck-of-a-lot easier to lose excess body fat, because you will be burning a lot more calories even when you’re not exercising! With a faster metabolism, that also means you will be able to eat more without having to worry about “getting fat”.. this will make it easier to stick to… and more likely to become a LIFESTYLE.

That’s me in the picture btw <3 I hope you ladies are working hard on your goals! xoxo =)

You are stunning! Wow!

muffintop-less: Peanut Facts: The peanut is not a nut, but a legume related to beans and lentils. Peanuts have more protein, niacin, folate and phytosterols than any nut. Peanuts have a higher antioxidant capacity over grapes, Concord grape juice, green tea, tomatoes, spinach, broccoli, carrots and many more.  Peanuts and peanut butter contain over 30 essential nutrients and phytonutrients.Peanuts are naturally cholesterol-free.

muffintop-less:

Peanut Facts:
  • The peanut is not a nut, but a legume related to beans and lentils.
  • Peanuts have more protein, niacin, folate and phytosterols than any nut.
  • Peanuts have a higher antioxidant capacity over grapes, Concord grape juice, green tea, tomatoes, spinach, broccoli, carrots and many more. 
  • Peanuts and peanut butter contain over 30 essential nutrients and phytonutrients.Peanuts are naturally cholesterol-free.

muffintop-less: Broiled Tilapia and Cinnamon Spiced Butternut Squash Ingredients: 1 Tilapia Fillet (3-4 oz) 3 oz Butternut Squash diced 1 TB Olive Oil  Cinnamon Frank’s Red Hot (you can sub with Tabasco or Tapatio) Directions: Put oven on broil. Spray baking pan with non-stick spray. Put diced squash in a microwave-safe bowl and drizzle olive oil on top (mix well). The tilapia will need to be in for 5-10 minutes.. depends on the size.. but it should be flaky and white when it’s done. Nuke the squash for about 3-4 minutes depending on how soft you want it. Add a sprinkle of cinnamon and hot sauce and you’re done! Serves one! SUPER fast and easy =)  My quick, easy and healthy dinner tonight!

muffintop-less:

Broiled Tilapia and Cinnamon Spiced Butternut Squash

Ingredients:

  • 1 Tilapia Fillet (3-4 oz)
  • 3 oz Butternut Squash diced
  • 1 TB Olive Oil 
  • Cinnamon
  • Frank’s Red Hot (you can sub with Tabasco or Tapatio)

Directions:

Put oven on broil. Spray baking pan with non-stick spray. Put diced squash in a microwave-safe bowl and drizzle olive oil on top (mix well). The tilapia will need to be in for 5-10 minutes.. depends on the size.. but it should be flaky and white when it’s done. Nuke the squash for about 3-4 minutes depending on how soft you want it. Add a sprinkle of cinnamon and hot sauce and you’re done! Serves one! SUPER fast and easy =) 

My quick, easy and healthy dinner tonight!

muffintop-less: BANANA SPICE PROTEIN MUFFINS DRY INGREDIENTS: 3/4 Cup Organic Coconut Flour 2 Scoops Gaspari Myofusion Protein Powder in Banana Perfection (could sub with Vanilla) 1/2 Cup Stevia (could sub with Ideal) 1 tsp Baking powder 1 tsp Baking soda 1/2 tsp Cinnamon 1/2 tsp Nutmeg WET INGREDIENTS: 1 Cup Mashed Very Ripe Banana 1/2 Cup Liquid Egg Whites 6 oz Plain Greek Yogurt 1 tsp Vanilla Extract Instructions for baking are on my website! Click here =)

muffintop-less:

BANANA SPICE PROTEIN MUFFINS

DRY INGREDIENTS:

  • 3/4 Cup Organic Coconut Flour
  • 2 Scoops Gaspari Myofusion Protein Powder in Banana Perfection (could sub with Vanilla)
  • 1/2 Cup Stevia (could sub with Ideal)
  • 1 tsp Baking powder
  • 1 tsp Baking soda
  • 1/2 tsp Cinnamon
  • 1/2 tsp Nutmeg

WET INGREDIENTS:

  • 1 Cup Mashed Very Ripe Banana
  • 1/2 Cup Liquid Egg Whites
  • 6 oz Plain Greek Yogurt
  • 1 tsp Vanilla Extract

Instructions for baking are on my website! Click here =)

notanotherhealthyfoodblog: Quick Grape Salsa INGREDIENTS: 2 cups seedless red grapes, halved 1 medium cucumber, peeled, seeded and chopped Juice of 2 limes 3 Tbsp olive oil 1 tsp salt ¼ tsp pepper DIRECTIONS: Combine all ingredients in a medium bowl. Refrigerate. Serve over grilled chicken or fish.

notanotherhealthyfoodblog:

Quick Grape Salsa

INGREDIENTS:

2 cups seedless red grapes, halved 
1 medium cucumber, peeled, seeded and chopped 
Juice of 2 limes 
3 Tbsp olive oil 
1 tsp salt 
¼ tsp pepper

DIRECTIONS:

Combine all ingredients in a medium bowl. Refrigerate. Serve over grilled chicken or fish.

muffintop-less: Sugar Free Vegan Fudge 4 tbsp coconut butter 1/2 a large, very-ripe banana (80g) 1/4 tsp cinnamon (optional) scant 1/16th tsp salt sweetener if desired, to taste 2 tbsp cocoa powder optional: 1/4 tsp pure vanilla extract Directions:Make sure your coconut butter is melted before use. Combine all ingredients in a mini food processor (or double the recipe for a regular-sized food processor, so it’ll blend better.) Then smooth the fudge into a container or even candy molds. (Plastic containers work well, because you can pop the fudge right out.) Place in the fridge for a few hours, or freeze for a few minutes. You can freeze it for longer periods of time, but just be sure to thaw for at least 15-20 minutes prior to eating. by Chocolate-Covered Katie!

muffintop-less:

Sugar Free Vegan Fudge

  • 4 tbsp coconut butter
  • 1/2 a large, very-ripe banana (80g)
  • 1/4 tsp cinnamon (optional)
  • scant 1/16th tsp salt
  • sweetener if desired, to taste
  • 2 tbsp cocoa powder
  • optional: 1/4 tsp pure vanilla extract

Directions:
Make sure your coconut butter is melted before use. Combine all ingredients in a mini food processor (or double the recipe for a regular-sized food processor, so it’ll blend better.) Then smooth the fudge into a container or even candy molds. (Plastic containers work well, because you can pop the fudge right out.) Place in the fridge for a few hours, or freeze for a few minutes. You can freeze it for longer periods of time, but just be sure to thaw for at least 15-20 minutes prior to eating.

by Chocolate-Covered Katie!

notanotherhealthyfoodblog: Individual Pumpkin Spice Cheesecakes with Cinnamon Spiked Whipped Cream (click photo for recipe)

notanotherhealthyfoodblog:

Individual Pumpkin Spice Cheesecakes with Cinnamon Spiked Whipped Cream

(click photo for recipe)

notanotherhealthyfoodblog: Grilled Eggplant Rolled with Ricotta and Basil (click photo for recipe)

notanotherhealthyfoodblog:

Grilled Eggplant Rolled with Ricotta and Basil

(click photo for recipe)

angryhuffandpout: Baked Apples Stuffed with Dried Fruit and Nuts - 3 points plus Success!! I love me some sweetness -  Ingredients: 4 red apples 1 tbsp lemon juice 1/4 c. finely chopped dried apricots 2 tbsp dates 2 tbsp chopped pecans 2 tbsp brown sugar 1/4 tsp cinnamon 1/8 tsp nutmeg 1 tbsp lowfat butter 1/2 c apple juice 1/4 tsp vanilla 1/2 c low fat vanilla or maple yogurt Instructions: Preheat oven to 350°F and begin coring apples (if you have an apple corer I’m envious!). I used a paring knife, spoon, &amp; butter knife to successfully core my apples. Make sure you keep the bottom of the apple intact. Then brush the insides of the apple with lemon juice. Place the four apples in a pie or cake pan. Mix chopped apricots, dates, pecans, brown sugar, cinnamon and nutmeg in a shallow bowl. Add 1/2 tbsp of butter to mixture (saving other half) and mix together with fingers. Then pack the apples with the mixture. Top with a piece of the remaining butter - cut the other 1/2 of a tbsp of butter into 4 pieces and add to top of each apple. In a cup or bowl mix apple juice and vanilla together and then pour into pan around apples. Cover the pan with foil and bake for 40 min. Remove foil and bake again for another 10-20 min (depending on apple size and how well done they are - you don’t want them completely falling apart) Serve each apple in a bowl and spoon some sauce on and around apples - then add about 4 tbsp of vanilla yogurt (or alternative) on and around apples - mix with sauce.

angryhuffandpout:

Baked Apples Stuffed with Dried Fruit and Nuts - 3 points plus

Success!!

I love me some sweetness - 

Ingredients:

  • 4 red apples
  • 1 tbsp lemon juice
  • 1/4 c. finely chopped dried apricots
  • 2 tbsp dates
  • 2 tbsp chopped pecans
  • 2 tbsp brown sugar
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1 tbsp lowfat butter
  • 1/2 c apple juice
  • 1/4 tsp vanilla
  • 1/2 c low fat vanilla or maple yogurt

Instructions:

  1. Preheat oven to 350°F and begin coring apples (if you have an apple corer I’m envious!). I used a paring knife, spoon, & butter knife to successfully core my apples. Make sure you keep the bottom of the apple intact. Then brush the insides of the apple with lemon juice. Place the four apples in a pie or cake pan.
  2. Mix chopped apricots, dates, pecans, brown sugar, cinnamon and nutmeg in a shallow bowl. Add 1/2 tbsp of butter to mixture (saving other half) and mix together with fingers. Then pack the apples with the mixture. Top with a piece of the remaining butter - cut the other 1/2 of a tbsp of butter into 4 pieces and add to top of each apple.
  3. In a cup or bowl mix apple juice and vanilla together and then pour into pan around apples. Cover the pan with foil and bake for 40 min.
  4. Remove foil and bake again for another 10-20 min (depending on apple size and how well done they are - you don’t want them completely falling apart)
  5. Serve each apple in a bowl and spoon some sauce on and around apples - then add about 4 tbsp of vanilla yogurt (or alternative) on and around apples - mix with sauce.