Sheila Smith

Healthy zucchini pizza – recipe

July 6, 2015 by Sheila Smith

We all love pizza, but it can be a very caloric, all that tasty and crunchy dough has more than a few calories. But, what about a healthier version, where instead of the dough we use zucchini? Trust us when we say that this recipe is simply DELICIOUS!

Ingredients:

zucchini
parmesan
mozarella
tomato sauce
spices
pepperoni

Preparation:

Cut the squash in half (lengthwise) and then leave them on the side for half an hour to dry a little.

Put the zucchini on a baking pan, then add the tomato sauce and the rest of the ingredients of your choice and taste.

Bake at 180 degrees for about twenty minutes or until the cheese melts.

Serve with a glass of white wine and enjoy the symphony of flavors!
Additional suggestion: instead of cutting the zucchini lengthwise, you can cut them into rings and make mini pizzas!

(Photo Credits: www.cookingclassy.com)

3-step exercise to tighten your whole body

July 6, 2015 by Sheila Smith

Regular exercise is not just good for your looks, it also improves the overall condition of the body, improves the health and psychological condition, it is also excellent in fighting depression and prevents numerous diseases.
Exercise will give you confidence when it comes to physical appearance, but it will improve your posture and other spheres of life.
You should think about physical activity on a daily basis as a small deposit on the account of psycho-physical health, which can only do you good. That’s why you need to work out even 15 minutes a day!
Today we present to you a 3-step exercise that affects the muscles of the whole body – 5 minutes every day and you will quickly notice the results.

Position # 1 – Go in a plank position – straighten the spine – legs, buttocks, back and head should be in the same line. Look at the floor.

Position # 2 – Pick up one hand high above your head, turn the whole body to the side and look at the hand. Hold this position for 1 minute.

Position # 3 – Return to the starting position, then lift the other hand and repeat the pose on the other side.
Repeat the exercise as many times as you want.

6 Proven tips for weight loss

July 3, 2015 by Sheila Smith

We know that sticking to a diet plan can be a real hassle, especially if you are a gourmet and love food. However, there are some tricks and tips for weight loss that has been proven to work in the fight against the excess weight!

# 1: Citrus – Vitamin C promotes the creation of cortisol, which is responsible for burning body fat. We recommend to eat one grapefruit, lime, lemon or orange for breakfast every day.

# 2: Turkey – low fat protein in turkey, chicken and fish helps you stay satiated for longer periods of time. Also, they are full of amino acids that are integral building blocks of our muscles.

# 3: Water – hydration is the key! If you drink 8 glasses of water a day you can speed up the metabolism to 3%, perhaps this does not sound like a large number, but trust us when we say the that you will see results!

# 4: Say YES dark chocolate – because it is full of antioxidants, and we can’t get trough the day without something sweet, right?

# 5: Stand up frequently – whenever you have a chance to stand up, do so. Getting up from a chair or sofa burns 1.5 times more calories than when you’re just sitting down during the day.

# 6: Be positive – if you surround yourself with positive things, your weight loss plan will be easier to follow. Experts say people living positively have more success in all areas of life.

TOP 3 fitness exercises for perfect thighs and buttocks

July 3, 2015 by Sheila Smith

The weather is nice and we don’t have to work out only indoors, we can go out and start training in the open air. Even though we are in a constant hurry and do not have much time to exercise, these exercises will change your sports spirit from the root!
We present to you the top 3 exercises to tighten the thighs and lift the buttocks! They are easy to remember and you’ll need a total of 15 minutes to complete them.

Exercise 1

First, warm up for your training. The ideal exercise for that is the alternating side lunge. Every time you switch from one leg to another, touch your foot with the opposing fingers. Do 3 series of 25 exercises. In this exercise, the whole thighs are targeted.

Exercise 2

Sumo squats – Keep your legs apart but keep your feet turned outwards and do the lunges. Do 4 series of 15 exercises.

Exercise 3

Goblet squats – Keep your legs apart hip-width and your feet facing forwards. Make half-squat and stay in that position for 30 seconds. Do this 5 times.

If you are regularly doing these exercises, we guarantee that you will see results after 3 weeks. Just in time for the bikini season.

Sports and Recreational Activities and the Calories They Burn

July 2, 2015 by Sheila Smith

Almost all diet plans recommend doing some sport or physical activity, but you probably don’t know how much calories are burned by different sports or activities? The fact is that even when you pay attention to your diet and do not have any physical activity, chances are that you won’t see any results. Most of those who want to lose weight want to know which exercises burn the most calories. We bring you the answers:

Cycling
In addition to being a very fun activity cycling is the alpha and omega of cardio training and should not be missed. Just one hour of cycling can burn up to 1000 calories! The average number of calories that women can burn is 850 and men burn 950 calories.

Swimming
If you do not like to sweat, swimming is the right solution for you, because an hour of swimming burns 720 to 840 calories. In addition, this is one of the rare form of exercise, which really can relax you, even though almost all of our muscles are active.

Skipping rope
Skipping rope is more than just something we used to do when we were children, it can be the right exercise for weight loss. An hour of skipping rope burns 850 calories in men and 750 calories in women.

Jogging

Jogging is not only a good choice for a large number of calories you can burn (more than 700 for fast pace and about 450 for lighter) but also because it is one of the ideal activities for shaping and firming the whole body. If your goal is to tighten the leg muscles and buttocks there is hardly a better choice. For even better effect if you want to strengthen the muscles of the shoulders and chest, jog with a moderately filled backpacks.

Zumba
Zumba is an absolute hit during the last few years, and after an hour of Zumba you can have 400 to 700 calories less. Zumba is great, especially for women, because it will shape the body much better than aerobics or Pilates.

Hiking
Spring and summer are perfect for exploring the nature, roaming the forests and mountains, and also a relaxing activity which can be a very fun if you are in a good company, as well as a great aerobic workout and effective method for shaping the muscles of the whole body. In addition, hiking is one of the best ways to relieve stress. You can burn between 400-700 kcal/h!

Healthy summer peach doughnuts

July 1, 2015 by Sheila Smith

During summer we don’t even think about deep fried food because we see the greatest enemies of our good line. Fortunately, there are alternative healthier and lighter versions of our favorite delicacies that could easily be prepared in the summer.
Today we present to you the recipe for a healthy variant of donuts. Check out how to make summer peach donuts!
Peaches are very rich in beta carotene, and are the ideal food for better vision and more beautiful complexion, rich in fiber, which encourages digestion and vitamin C, which strengthens the immune system.

Ingredients:

peaches
yogurt
chopped hazelnuts, almonds or chocolate chips

Preparation:

1. Wash the peaches, cut them down the middle and remove the pits. Then cut each peach into slices, and place them in the freezer for 30 min.

2.Roll each piece of peach in yogurt – you can use plain or fruit yogurt – and place them in a pan lined with baking paper.

3. Sprinkle your fruit donuts with chopped almonds, hazelnuts or chocolate sprinkles and place them in the freezer for 3 hours.

4. Get the peaches out of the freezer and let them sit out for about 10 minutes just to make them easy to bite through.

(Photo Credits: www.superhealthykids.com)

6 habits of always fit people

July 1, 2015 by Sheila Smith

You’ve probably always wondered how it is that FIT people just constantly have the time and energy to train? How do they manage to always have six pack and biceps? The secret of these people still lies in a number of “little things”

1. Exercise even if you only have 15 minutes free time. Fifteen minutes of exercise is better than no exercise at all. If you have 15 minutes before you hop in the shower or you need to go out with friends, do a series of “Jumping Jacks” with your favorite pop song.

2. Mix sports. Do yoga the first day, aerobics the second day, try something more extreme on the third day, such as rock climbing or parkour. It is important that your exercise routines do not get boring.

3. Rather than skip exercise, think about how good you will feel after a strenuous exercise. Although many practices are painful, both physically and mentally (when you push forward), have in mind that the endorphin rush that you’ll get after a two-hour workout. And of course you think about how soundly you are going to sleep all night.

4. Eat the right foods. It is important to eat healthy and regularly. Add more fiber, protein, fruits and vegetables in your daily meals. Replace the milk chocolate with black chocolate, which is rich in antioxidants. The dough and alcohol to a minimum. Keep the pastries and alcohol to a minimum.

5. If you are not a fan of the gym work out at home or outside. Remember that good training does not mean using gym equipment. It is essential that every day you do some minimal training and activate the body.

6. Instead of thinking about how you will look when you lose weight, think about how you will feel. Exercise triggers the production of endorphine, and you will see the results very quickly if you’re not too burdened about how you look.

Healthy spinach, garlic and olive spread

June 30, 2015 by Sheila Smith

This is a perfect healthy spread that you can serve with thin wheat crackers, buttery crackers or celery and cheese sticks. It is an ideal solution for parties or other gatherings.

Ingredients:

Half a cup of green olives (no bones)
Half a cup of black olives (no bones)
1 cup of fresh spinach, chopped
2 cloves of garlic
1 smaller onion, chopped
100ml olive oil
juice from half a lemon
salt and pepper

Preparation:

Put all ingredients in a blender and mix until you get a thick paste. Add salt and pepper and lemon juice.

6 foods that make you feel tired

June 30, 2015 by Sheila Smith

Have you ever felt an indescribable tiredness in the middle of the workday without any particular reason? You’ve had a good night’s sleep but you can not stop yawning after lunch? Just like the fact that certain foods can give you extra energy there are some that can make you feel sluggish and tired. Avoid these foods in the morning or for lunch, especially if you have a busy day.

1. Bananas – Foods rich in magnesium such as bananas and pumpkin seeds can make you feel tired. This mineral is an excellent muscle relaxant, and is a good choice as a snack before bed, but during the day it can suck up your energy.

2. White bread – If you choose foods with high glycemic index (white flour) instead of the one with low glycemic index such as wholegrain bread chances are that you will feel fatigue during the day. These foods do not have enough fiber, and do not provide enough energy for the day.

3. Red meat – Strong meat such as steaks and burgers can make you feel tired. Why? These foods take a long time to digest, so they drain all physical energy. Instead of these foods you can choose meat rich in omega 3 fatty acids. They promote better functioning of the brain and better focus and concentration.

4. Cherries – It is scientifically proven that cherries are perfect food for a good sleep because they have a lot of melatonin. For the same reason, they are not good food during the day, because they will make you sleepy and slow you down.

5. Sweets – Strong sweets after lunch can put you in a real energy coma. A large amount of blood sugar triggers the secretion of insulin which continues to affect the excessive secretion of the amino acid tryptophan in the brain that ultimately makes you feel sleepy and tired. So, skip dessert after lunch and eat it after dinner.

6. Coffee – You might have thought that coffee has the opposite effect, but this is actually a warm drink that makes you feel tired. How? When you drink a cup of coffee it wakes you up, but only for a short time – an hour, hour and a half – and then you go back to the previous state. Experts recommend a daily dose of coffee 200-300ml and you should be sipping it for a longer period of time. Morning coffee should be finished until noon! The best way to build energy is to consume fiber-rich breakfast, pastries, whole grains, protein, and finish with fresh fruit.

Simple light cream soup with mushrooms

June 25, 2015 by Sheila Smith

Everyone know that soups are the best aid to lose weight and stay healthy. This rich and tasty soup can serve as a meal. Serve it with a scoop of sour cream and are sure that everyone will be delighted!

Ingredients (4 servings):

60g butter,
1 onion,
4 stalks celery,
1 leek,
200g mushrooms
3 tablespoons flour,
340ml milk
460ml chicken broth,
Salt and pepper

Preparation:

1: Put the butter in a slightly heated pan. When dissolved, add the chopped vegetables and simmer for 5 minutes. When the onion becomes soft and the water from the mushrooms evaporates, add flour and stir.
2: Add milk and chicken broth. Stir and add salt and pepper to taste.Cook for 25 minutes. When the soup becomes thick, put it in a blender and mix until you get a smooth mixture. Season to taste and serve with a scoop of sour milk.

Enjoy!

Simple tricks that will help you lose weight

June 25, 2015 by Sheila Smith

Losing weight can sometimes be a big problem and a source of frustrations. But there are simple tricks that does not take some serious efforts or starvation that can help you lower your appetite and thus lose weight.

Of course, here you can not count on dramatic weight loss, but any help is welcome, right? We present 5 simple tricks that will help you lose weight.

1. Tidiness – The space where you spend the most time – the office, living room, kitchen – should always be neat. Studies have shown that people who work in a neat environment are less tempted to eat unhealthy snacks. Therefore, clean your office desk, do not make chaos in the living room, clean the kitchen…

2. A look in the mirror – before reaching for another piece of cake, stand in front of the mirror and take a long and careful look. If you are not satisfied with what you see you will give up the cake. It may seem trivial, but psychologists ensure that this trick is very effective.

3. Well-organized fridge – There are greater chances to take the first thing you see from the fridge, so make sure you place the healthy food in the front part of the fridge, and hide those that are not so healthy somewhere in the back.

4. Pay in cash – If you want to lose weight, avoid carrying a large amount of money and pay only cash. If you have more money in your wallet you will be easily tempted to buy casual snacks. Before going to the market make a list of the needed supplies, try to calculate how much it will cost you and take exactly as much money as you need and leave the cards at home. This way you are less likely to return home with bags full of unhealthy snacks and sweets.

5. Keep track of your progress – Good results will be the best incentive to stick to your diet. Every time the scales show less, when you start wearing a smaller size jeans or run out a few miles make a note on your calendar. It will motivate you to try harder and reach the desired weight.

Foods that give or steal energy

June 23, 2015 by Sheila Smith

There are many foods that don’t have sufficient nutrients and don’t provide enough energy. If you eat the wrong things over time it will damage your health. See which foods take your energy, and which ones give you strength and energy.

Foods & Beverages that consume energy

1. Artificial sweeteners – After digestion the body creates low-calorie sugar alcohols such as mannitol, sorbitol and xylitol. They upset the stomach and may cause flatulence and gases which takes energy. Do not use chewing gums with artificial sugars. In addition to sugar alcohols, just the chewing stimulates swallowing air, which further leads to the formation of gases in the digestive tract.

2. Processed foods – chocolate or a bag of potato chips provide express dose of energy, but processed food quickly goes into the blood, which means that it creates a sudden wave of energy and equally sudden fall.

3. Never eat only sweet food – Always try to eat a chocolate or a dessert after a meal with proteins and fat. This will slow down the absorption of sugar and prevent sudden changes in blood sugar levels.

4. Low water intake – If you are dehydrated, your blood volume declines, so it carries less oxygen in the muscle cells and vital organs, and that is why you may feel worn out.

5. Drinking alcohol in the evening – Not only does alcohol lead to dehydration, it interferes with sleep if you drink three to four hours before bedtime.

6. Energy drinks – Most energy drinks contain caffeine, sugar and many chemical compounds that will suddenly give you energy. But it will not be for long, so soon you’ll feel a sudden drop of energy.

Foods and Beverages that give energy
1. Healthy fats – avocado, nuts, olive oil and other healthy fats facilitate digestion and bloating is less likely. Eat them in moderation.

2. Complete food – Less is more. Eat foods that can be eaten raw as often as possible (fruit, vegetables, nuts, legumes, whole grains) and always opt for the least processed version of the packaged food, which has the shortest list of ingredients. When it comes to pasta and bread, look check if the first listed ingredient is integral wheat flour. Foods that are closest to their natural state will provide a much smoother, longer-lasting supply of energy.

3. Enough water – with every meal, drink, sipping slightly, 2.5 ml water. Enjoy strawberries, melon, pineapple or watermelon for breakfast. Fruits rich in water will help you to begin the morning with enough H2O.

4. Energy bars – Make energy bars at home rich with oats, honey, nuts and raisins. Or buy one with a very short list of ingredients.

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