Hey guys this is Silvia and today I am backwith another meal prep video! It's under $11 and then with snacks it's under $16! So asyou can see it's super super simple so I am not going to show you how I made the foodbecause it is ridiculously easy! You literally boil beans, boil some rice shred some carrots,but I am just going to explain everything that I do.
So over here we have 250 gramsof dried pinto beans that I just cooked by myself and I am going to have them with mylunch.
Then over here I have 250 grams of dried cooked brown rice.
Here we have 100 grams of spinach and a whole bag was 2 CHF.
So I will have the rest ofthe bag throughout the week so it doesn't wilt and go bad since spinach tends to wiltquickly and in order to avoid that it's best to do it in small batches.
Then of coursewe have our shredded carrots since I love carrots.
I shred 1.
5kg of carrots and thenI love steaming them.
Over here I have 1 head of cauliflower that was only.
99 CHF thatwas on sale so I took advantage.
Then I have 1 head of celery root which is so good! 100grams of dried split peas cooked since that's all I had left.
Of course, I love blood orangessince they are in season right now and that's 5.
60 CHF for all 4kg so that is going to lastme through the week and 1.
7kg of bananas which was 1.
39 CHF and last but not least I have1 head of cauliflower that I will roast later in the week.
I only meal prepped about 7 mealsso if you will be eating more just go ahead and cook some brown rice and beans and somemore spinach in the fridge.
All of this with snacks is 16 CHF so you can literally havethis throughout the week and it's very inexpensive to eat healthy and vegan it's so so cheap!And another tip is to eat very very simple meals just because it's so much better fordigestion if you keep things simple instead of doing really weird extravagant meals thattake you forever to make and leave you bloated and tired so just keep thing simple.
Havemaybe some broccoli with brown rice in one meal and then later have some beans and carrots.
This will have a flatter stomach! I hope you enjoyed my meal prep so please give it a thumbsup and like, share this video with your vegan friends!.
Hey guys it's Kelli from Fitnessblender.
Com and today I have a HIIT workout for you for people who get bored easily sowe're going to be doing a different exercise for every single interval sothis should fly right by things could get interesting here I've included your warmup let's go aheadand get started alright so for our cardio warm up we'regoing to be doing 25 seconds of each of these exercises we're starting off niceand light just jogging in place so get your feet moving so I'm not exactly sure how this isgonna go i haven't practiced this routine but we're going to be doing likeI said a different exercise for every single HIIT interval so, it could be fun, if you could ever call hit fun – we'll seehow this goes so next up we're going to be doing ahigh knee march, so pulling up each knee one at a time – get your arms in there too – and pull up as you up as high as you can you won't need any equipment for this, so you can technically do this anywhere all right five seconds & I'm going toswitch to a Buttkicker row so right here nice and slow stillpulling your arms back and bring that foot up to kick yourself in the butt so we're warming up our arms our upperback and the front of the thighs five seconds & I'm going to switch to twofront kicks so alternating out in front here one then the other bring your arms intoit if you like it's definitely a total body routine, hitting all of the muscle groups at some way or another here except for doing an overhead stretch plus a toe touch so; windmill your arms up, stretch, andthen come down.
Keep your back flat so you get a good stretch through yourlower back and the back your thighs come back up up next we're gonna be doing a walk down so walking your hands up one at a timeuntil you're full plank.
Walk yourself back up.
So this is good for warming upyour arms and again you're legs and the backs of your thighs okay next up we have reverse lunges.
Coming up niceand tall, back behind yourself drop down right between those two feet squeeze your glutes pull your cord next up, side lunges.
so coming here you can go down to onefoot in the center so keep that leg that you're leaning away from straight this is gonna be tough, it's hot in heretoday not a good sign when you're sweating pretty good during the warm up! we're going to pick up the pace a littlebit here the next we're going to do butt kickers fast this time so nice and light on your feet.
Move asquickly as you can especially once you get warmed up, start pressing for speed.
five seconds switch to squats, which we're going to be doing a lot of today so you want your feet aboutshoulder-width apart and you're sinking down, sticking your butt out behindyou so that the majority of your weight is in your heels and keep your back flat,your eyes up at the wall in front of you squeeze on the way up keep your core nice and tight to protectyour back.
Next up is a curtsy lunge so back and behind yourself, up in thecenter.
I highly recommend music during this routine turn on somethingthat motivates you, get ready to work.
Next up, our last warm-up interval isjumping jacks.
Nice and light on your feet, make sure you're getting a full range ofmotion and then pick up the speed once you get comfortable five seconds left alright so that is our warm-up, we'll beright back! We're going to be doing 20 seconds on, 10 seconds rest for all of these differentexercises and we're starting off with high knees so here we go take a good deep breathstart it up Get your knees nice & high, try to land nice and soft, and move as quickly as you can That's halfway! My ponytail is already bailing on me in the first 10 seconds! three two and one alright so this is anactive rest so keep your feet moving, to at least a boxer shuffle next up we're doing mountain climbers soget ready here we go again as fast you can.
Try to pull in your core Halfway right there hey relax – ok so next up we're doing aski squat to a sumo squat the good thing about all these is atleast they're only 20 seconds, right? Here we go so narrow out too wide and back.
Again,landing nice and soft here, and going down only as far as you can control butpush-up hard five seconds.
– Alright, those are done.
next we're gonna be doing lateral jumps.
Five seconds rest.
here we go jump as far as you can to each side.
10seconds left 5 4 3 2 & 1 all right next up, Burpees, because whatis a HIIT workout without Burpees? I'm sorry it's a must 🙂 here we go; down, jump up as hard as youcan halfway already.
alright so next up we're doing split jumps.
Five seconds, take a deep breath 2, 1 – here we go ten seconds Alright, next up we're doing sidestep jumps.
These are fun.
starting in 321 – come down to a squatmove to the side and explode upwards.
go down as low as you can control hold it there, step & jump.
3 seconds left all right relax.
Next up we have aspider-man push up So get down.
Here we go you're stepping up by that foot and thendo a push-up motion good for range motion and its' a total body exercise make sure you're breathing.
Next up we're doing a single leg jackknife here we go five seconds left ok next we're doing broad jumps, so jumping in one direction as hard as we can & then back the other here we go – wind up and jump as far asyou can, turn and go again.
Make sure you're turning in a different direction each time.
About five seconds left alright rest Next up we have a jumping lunge, 5 seconds of rest left.
Here we go; so down, pop up so the other way; you can also split it inhalf come to the center and then go down.
Next: "round of applause" here the exercise – we're not going to applaud until it's over.
Down, clap your feet, then come up & clap your hands.
ok fast feet are next.
we're going to sink into a squat & move our feet as fast as we can.
here we go sit down, & get those feet moving Keep going! oh my gosh! Okay, next up is up and outjacks.
here we go so out, and then in front Pick up the pace as you get morecomfortable ten seconds.
3,2,1 and relax.
Next, tostar jumps! If you get too tired right here – if you feel a little too winded to do it safely, make modifications all right interval before we take a quick break Whew! Now: 2 knees plus a switchfoot okay we're going to take a quick waterbreak don't stop moving, we'll be right back injust a second so we're starting back into this withgetups, so we're going to be doing a crunch then going up to touch our toes.
So startout flat on your back, again we're doing 20 seconds on, 10 seconds rest – hopeyou're still with me! Here we go; come up, tap your toes,stretch back out and go for that other toe as quickly as you can Next up we're doing plankjacks.
So flip over and you're going to be doing a plank of your choice – you can go nice & low or come up for a tall plank.
We'll be hopping our feet together & apart as fast as you can.
Try to get your body ina straight line.
Next up we're doing power skips,alternating back and forth jumping up as hard as you can two, one – here we go; up, and then the other side try to get your upper body in there, evenif it's a small range of motion do your best to push up as hard as youcan.
Next is a side lunge center jump.
We're lunging off to one side and then jumpingin the center Tap that toe, then jump up hard in the center Try to land soft; keep knees slightly bent and jump up all the way – make sure you're nice and straight in the center jump up like you mean it! Alright relax for just a second.
We'redoing squat hold burpees.
Take a deep breath.
Here we go; drop down and stay right here the do another be a kick-out Next up:push-ups so choose your level of difficulty; if you'vegot enough gas left to do a full push up, do a full one for as long as you can we go oh my gosh Just move to an easier version when you get tired – if you burn out completely just stay right here with a good bendyour elbows and pull in your core Next, the Russian twist so again pick your difficulty; if youwanna get your feet out further it's harder.
You're doing a trunkrotation and range of motion is more important than speed here.
Try toget the full twist.
Put your feet up further to make it harder, or you canrest them on the ground to make it easier.
popping back up now, we're doing Ozsquats; we going into a squat and then jumping up as hard as you can andclicking your heels together.
Here we go Drop down, explode upwards bring the feet together halfway Next up we're doing a power curtsy Just two more active intervals to take aquick break again – we're almost done already so here you go; curtsy behind yourself come up and jump in the center Relax.
Last one here We're doing – 2 high kicks + a jump deep breath So on the same foot, you've got 1 & 2 kicks, then jump up as hard as you can Quick break and we'll beright back ok so we're here with the last leg ofthis HIIT routine and we're starting off with rocket squat.
So we're sinking down in three increments and then jumping up as hard as we can 1,2,3 and off – or 3,2,1 & off Just make sure you're squeezingyour muscles the entire time and jump up as hard as you can, then land nice and soft Now we're going into a tall plank,and we're going to pushing up and putting your butt up in the air using yourupper body, and then bring one toe and tap up near your hands.
here we go so up and then bring knee up & in all right stand back up next we're doingbutt kicker drops.
We're gonna be doing three butt kickers and then drop down totouch the ground in a squat.
here we go; one two three and down, onetwo three and down.
So start with a different leading leg each time to mixthings up, keep your body guessing & your mind in the game Next up, what do we have? We have three pulse lunges.
So same with the squat; 3,2,1 lunge, and switch okay next up we have tricep dip kicks.
Come down, here we're pressing up while we kick a foot out – so kick one foot and then the other.
Have your arms going straight out behind you to target those triceps, the back ofyour arms keep it going three seconds left Alright we're going to flip over, nextwe're doing an up-down plank Go down down, up up, down down, up up Try to lead with a different arm each time Next up: front kicks + squats kick in the front, and then one squat Alright, here we go; so down and squat.
Use nice smooth motions, keep everything nice and tight.
Pull in your core and squeezeyour glutes on the way up from the squat and again when you're kicking keep yourabs really tight here So next up we have stutter jacks – so thisone's gonna be hard we're nice and tired.
Here we're breakingour jumping jacks into 3 increments so one two three One two one two, andthen once you get the hang of it and pick up the pace five seconds left Next we have a split jump squat three two one here we go so apart, apartand down.
Again you want to lead with a different leg each time.
Over halfway done.
Next up we have my fly jack's – oneminute and a half of work left here! here we go, so again nice light on yourfeet & move as quickly as you can Don't forget to breathe! ten seconds three two one all right next up we have plyo sidelunges three two one here we go so down tap your foot and then come tothe center so you're staying leaned on that side, long enough to kick the foot & tap that heel.
Keep your back nice and flat Last interval and we're going to finish up with squat jumps so really finish those legs off so go as hard as you can okay that is it! So make sure that youcool down and stretch after this; we'll provide a link to cool down for you.
Drink lots of water when you're donehere, otherwise good job guys; this workout is complete!.
Healthy dinner recipe for weight loss! l'bri lucy tall beauty.
first step to making thisdelicious dinner is to grab your beings of choice I like black beans but you canuse any means that you like organic is definitely preferred and you want toremove the labels because if you don't know the labels before you open the cansometimes that's a paper can get cut off and get mixed in with your beans whichisn't terrible but it's not ideal so I always remove the label's first and Ialso take my sponge and wipe off the tops to get them clean because who knowswhere the cans of the warehouses and transit and so I always like to do thatas well that's what I'm gonna do you remove the labels and opened the cansand I'm going to put the beans into my colander and rinse them really well thatwill help prevent from getting gas which is always a great thing ok so I do that and then I'll come backto you ok so I've got my rinsed and drained being now in my non-stickskillet user any other any school you like but on stickers great i love it andthen you want to add seasonings and spices to your beings and this iscompletely up to you out to show you what I use but feel free to adjust yourtaste and add your favorite Mexican type seasonings chiles and horrifying so Ihave to add a little bit of salt because we've raised our enemies are there mighthave been on the beans not get over salted and I just told themso now we have to pay pensions shoulder so we won't have that like all right andthen I like Chad its ground cumin good flavor and I love these Dave's gourmet packs itcomes with a lot of different types of Chile's dried chilies and they go frommore mild to hoddur so you can mix and match to your own taste and I reallyenjoy these and this will last a long time before you have to replace it so Ijust kind of had a mixture of what might be good I like Tripoli so I put a coupleof and ancho chile peppers ground it's coming off of everything open up wedon't want to open the floodgates and I don't know why I like spicy foods but Idon't like things particularly super hot so you know I'm probably a minority withthat but that's your flavorings whatever again and whatever other spices you'dlike to add and then I did because I T size mediumby pace you can add whatever songs or county sauce chili sauce this is just what I enjoy so that's whenI open so just put the rest of that and as I mentioned in an earlier rarely measure anything as is evidentand come to see the bets truly unless I'm baking something a dessert thatreally require accurate measuring baking breads or apastry then I really like to just rely on eyeballing it worked pretty well forme it just means less dishes and utensils for cleanup so that's always aplus I don't like doing dishes alright so now we're going to comment on ourheat and just put that on medium-high just to get it started in going can willgo ahead and and will probably want to add some water because the county doesnot have that much liquid in it so I had a little bit of water and also what Ilike to do to make it easier for stuffing or tacos or you can maketostadas however you going to use this feature is once they warm up a littlebit I will use the back of my spoon and mash mash them about half half tothree-quarters of them to their mashed so that way they're not rolling off ofyour taco tostada nachos he just makes him a little bitmore user-friendly t so I'm gonna add a little water as I say and then what thenwill get started on our shelves and we'll go to that step all right all right now to the next step while our being mixture is warming upand getting all those flavors nice and melded together we'll go ahead and getour taco shells going and this kind of particularly like because they areflat-bottomed and they just work so much more nicely then the other times theytraditional round bottom kind for being easy to stuff with your feeling so I usethese whenever possible and it tastes good and a true queries and only learnedabout how to keep your taco shells from closing up as you keep them a lot oftimes if you don't catch them at the exact moment to pull them out of theoven they will close out hard to build a matter of their stand and stuff or ornot so I trick I learned recently that works really well as you take yourtracker shells and you to get their closed up I'm sorry this coming out ofthe camera things at one time and so you wanna keepthese overlapped a little bit like so then you take a want is about the withyour show and you just parked there in that show on the air and what that doesis the key to that end show from closing probably want to keep the arms fromclosing and then these subsequent Charles can't close because they theshells I hope that makes it so that works really really well and so Irecommend that netted so I'm gonna go ahead and hop these in the oven for therecommended amount of time and going to go ahead and chopped my letters and getout my Greek yogurt which I use in place of sour cream I love it zero fat lowcalories and I used to be a sour cream snob and thought that I would never beable to stand anything other than sour cream but great Greek yogurt has workedbeautifully a lot and also got some jalapenos are hoping those toppingsradio shows in the oven and then i'll check back with you for simply alrightyso now our shells are big and warm and as you can see they still have theirlovely original shape so it works beautifully and now they're ready to bestuffed with our being mixture and this is similar to refried beans in that we've matched someof these read-write rate beings are completely washed but I like the textureof just somewhat match with some of the whole beans and there as well so this islooking really good and yummy flavors of melded together so go ahead and put thebeans and our shelves and they've also got my toppings I've got my chopped upin yo peppers and my chopped up lettuce and my three Greek yogurt which you cansee is super thick it's a consistency showering and just a little bit sour notlike regular you over and that to me it takes more sour so it definitely givesus as faction with 0% that so I will assemble these and come back to you withit finished presentation so here is our finished assembled taco dish and itlooks absolutely delicious is one of my favorite staple dinners that I run toyou because it's so fast and easy and go ahead make up a bunch of the beings canjust reheat those for subsequent meals and it makes it even faster but thisdish has absolutely no added fat the only fat in it is whatever might be inyour taco shells but you'll never miss your taste buds will never feel deniedits totally satisfying ng yummy and local so I hope they'll trythis at home and if your comment below how you like your foods do you likesuper spicy hot or do you prefer more my whole foods I'd love to know alright thanks so much for watching Ihope you enjoy this recipe and they all tried home.
Hi! In this video, I'm gonna share with yousome healthy breakfast ideas for weight loss.
It's important to eat simple in the morning.
Because your body's in elimination cycle, when you eat simple, it's able to use theenergy to work on eliminating, getting rid of toxins, moving things out.
So if you eata highly complex breakfast, you're using the energy on digesting the food instead of allowing your body to go through the cycle that it needs to.
Some people wake up really hungry and some people wake up not hungry at all.
So is it okay to not eat breakfast? My opinion is yes.
It's just fine.
It allows your body to continue the cycle that it's working on, but you need to make sure you're drinking plenty of fluids.
So, fresh juice or even just water, or herbal tea.
It, it's really detrimental to your body if you just go without.
And if you're doingthat everyday – you're not drinking and you're not eating, that can hurt your body.
And itcan mess up your metabolism.
So just make sure you're drinking plenty of fluids.
Yourbody's made up of 80% fluid.
You need to make sure you're getting that in and when you do eat, be sure that you eat something very nutritious so then you're giving yourself what it needs when you do eat.
Something that people that are trying to lose weight worry about is 'What can I eat?'.
So having a wide variety of things to eat inthe morning to start your day is really helpful and really important.
I wanna give you a few tips first before I give you some healthy breakfast ideas.
The first one is start your day, your morning, with a whole glass of water.
So this is helpful because it helps flush the bowels which is really important to being able to lose the weight or release the weight that you're wanting to let go of.
And then also it starts you off feeling full already.
So you've got some good water in your system.
The second tip is to make sure what you choose tastes good.
So I'll give you a lot of different options and try out some things and decide what you do like because if what you're eating doesn't taste good to you, just that emotion can stop you from releasing the weight.
So you wanna make sure what you're choosing tastes good to make you feel happy.
The third tip that I wanna give you is make sure that it's easy to digest.
So you're eating life food; your body is able to easily breakdown and utilize the way that it needs to.
Eating food that is full of nutrition keepsyou full for longer.
The foods that I choose to eat in the morning or drink is green smoothie.
This is probably my staple food because Iuse it in the morning but I make enough so that I can use it later in the day for a snack or for lunch.
But green smoothies are so full of nutrition that it leaves you feeling full.
If you experiment and you're good at making them and it tastes good, and it's easy todigest.
So another tip that I wanna give you is, issomething that you can use in the morning as part of your breakfast is warm water with a little apple cider vinegar there and a little honey.
And that is so full of nutrition thatit helps you, it curbs the appetite because it shuts off those sensors of calling outfor nutrition.
And so that can help you break down congestion in your body, release toxins, helps you release weight, but it also keeps you feeling full.
Something that is really good to know is that you can eat as much as you want as long as you're eating the right food.
So, I like toeat just fruit in the morning.
It's easiest on my body and it's, it's sweet and that'ssomething that we crave in the morning.
So, green smoothies, fresh juice, as muchfresh food as you want, so maybe you have your green smoothie and two hours later, you're hungry, then you can have a banana or have a bowl of grapes or have some strawberries.
And knowing that you can eat as much as you want relaxes your emotions and it, you don't feel deprived.
The only thing that I recommend is after you are allowing yourself to eat as much as you want in the morning, just allow one hour before lunch.
It's important for our digestive system to have a break.
Even if you're eating good food, it's making your digestive system work – be overworked sometimes.
so just allow an hour to lapse and drink some water and then you're ready for lunch.
Two of my favorites is a smoothie bowl and oatmeal.
So, you learned how to make oatmeal easily where the nutrition is still in there.
Something to know about that is make sure you're not adding fruit in there if you havea hard time digesting that.
But as long as you cook the oatmeal properly, or prepareit properly, then you can have that in the morning.
And if you're going to have fruit,then have your fruit first, wait 20 minutes and you can have your oatmeal.
But having those together, it's hard for your body to break that down.
The smoothie bowl – you can make your favorite green smoothie and add whatever fruit that you love.
I also like to decorate the topand you can find this on, if you Google it and look for smoothie bowls and see all the beautiful designs that you can put on top.
It makes it fun to eat, it tastes good, andwith almonds and sunflower seeds and chia seeds, it's just nutrient-packed.
And it'salso fun for your eyes to look at, so it's satisfying for your eyes and for your appetite and your taste buds! So the traditional breakfast like cereal,pancake, sausage, bacon, eggs – those things are hard for your body to break down.
They, you have to cook them.
So most of them, the nutrition is gone.
And if you're using whitebread for toast or cereals that have sugar in them, well the white bread is just likesugar.
It reacts the same in your body and the sugar cereal we know is not good for us.
So that's something that you can slowly come off of if it's hard to let go.
I used to LOVEcereal! I ate cereal for breakfast and for snacks.
But it always left me feeling hungry five minutes later and that's because there's not a lot of nutrition there.
Even the cereals that says on the box that it's fortified with nutrition, there's no way that we can putnutrition back in and replace what nature has.
So we wanna get the nutrition straight from the earth.
So as you switch over to some of my suggestions that I gave you, not only will you start to get the results that you want, but you'll find that you are full for longerand you feel so much better.
In the beginning though as you switch, you can feel hungry and maybe even irritable because you're used to having those foods, and sometimes just the emotion of needing it makes us feel like that's what we need, that's what ourbody needs.
But if you give it enough time and you give this a chance, you'll prove toyourself that this is much better for your body and your mind, and you will get the results that you're looking for faster.
If you're looking for a healthy option forprotein instead of bacon or sausage, just know that your green smoothies – it is brimful of protein.
Your body takes amino acids and puts them together, builds a protein thatfast! And it's easy for your body to use.
So you get protein and the elements of the amino acids and all of plant-based food.
So if you're worried about the protein, if youput plenty of greens in and you also get it in your raw nuts, you'll have the proteinthat you need.
I hope you'll give these healthy breakfastideas a try, and if you'll be patient, I promise it will come easy and you will end up loving your breakfast and getting the results that you're looking for.
whats up guys its Max Barry owner of Max's Best Bootcamp.
Thank you for stopping by our YouTube fitness channel where weshare awesome fat burning workouts for women and men, exercise tips and tricksand delicious healthy recipes.
we opened our Max's Best Bootcamp trainingfacility right here in Danbury Connecticut in the summer of 2013and we've been getting our members awesome boot camp results since day one but weknew we wanted to reach more people people that were able to train with ushere in our physical location and that's why we created this youtube fitness channel it's allabout you guys and getting you into the best shape of your life we share newvideos every Monday so be sure to subscribe to our Max's Best Bootcamp YouTube fitness channel right now sothat we can start getting results together today don't forget to add us onsocial media were pumped to be on this fitness journey with you guys have anawesome day!.
whatsup its Max Barry owner of Max's Best Bootcamp and this is how to make a mango smoothie bowl recipe with turmeric health benefits tropical paradise smoothie in a bowl so grab your blender and a bowl, its time to get into this smoothie bowl recipe right now our first step is to add the ingredients into the blender started with the liquids so that's 5 oz almond milk unsweetened, 6-8 ice cubes, 1 cup of frozen mango 1 tablespoon of fresh turmeric, and 1 scoop protein powder were using max's best bootcamp protein powder but if you don't have itavailable to you go ahead and use your favorite brand.
While that's blending these are 5 quick facts about turmeric did you know that curcumin is the compound that gives turmericits bright orange color is this compound that gives it its anti-inflammatory andantioxidant properties, tumeric fights cancer and lowers the chance of heart attack, and wards off joint pain.
those were five quick facts about turmeric, now let's go finish this smoothies just finished blending this up and its so thick and creamy you guys.
next just grab your bowl pour into bowl,then just add your favorite toppings and enjoy it this tropical mango smoothie bowl came out so delicious now if you want tomake this even a little bit healthier go ahead and add 1 cup into the fresh spinach into the blender before youblend everything up.
I hope to like this recipe, if you did smash the like button right now and subscribe too because we share awesome fat burning workouts and healthy recipes like this every week thanks for watching this video you guyshave an awesome day!.