Your fitness meals are not tasted? How about learning some secrets at cooking!

There are lots of people said their fitness meals are not delicious, the main reason is that there is no taste. Today, I am going to tell you a secret about how to prepare a delicious fitness meal.

Flavoring

Yes！ You are right！ It is that simple! You know? Why don’t you put it in your meals? Worry about excessing caloric? Come on, the general unit of heat is based on 100g, and the heat of spices you put in meals are only a few grams. Also, it is going to evaporate a little bit in cooking.

Olive Oil

Vegetable oil has almost the same amount of heat. Olive oil is more suitable for a cold sauce. Moreover, you can use a pan for frying, because you can control the amount of oil.

Vinegar

Vinegar is commonly used in oil vinegar juice. Comparison the heat of various vinegar
Black vinegar heat > red wine vinegar > white wine vinegar > Apple Vinegar

Δ
This is red wine vinegar, which is further fermented from red wine
The taste is relatively sweet, and the acidity is moderate
It is more suitable for frying steak

Δ
This is apple vinegar. It is made from apple juice
It has thick fruit, sweet and sour taste
It is more suitable for salad and fried fish

Maple Syrup

If you like sweet but scared high heat, you can choose this one. Moreover, this source contains less sodium than honey, but not as sweet as honey
It is more suitable for making pancakes or other desserts

Black Pepper

You had better buy this whole black pepper

Mixed Seasoning

Combined with garlic, sea salt, black pepper, dill seed, coriander, and pepper. You can control the use of those seasoning in bottles and put it for boiled food

Blueberry Jam

This blueberry sauce is known as 100% fruit, no sugar. No preservatives, no artificial flavors or colors. You can put it on toast and muffins. Also, you can mix it in yogurt or milkshake, and the taste are particularly delicious.

Peanut Butter

This peanut butter is low-fat sugar-free, suitable for sports fitness. Although sugar-free, salt-free, the taste is still relatively strong. It can serve as a sauce for bread.

Well, these are the cook’s entire secret for making a delicious meal. Do it now!!!

—-YZ

Low calorie but high nutrition, no wonder fitness people love apples!

The calorie of apple is very low, per 100g apples are only 60 calories.

What’s more, the nutrient content of apples is soluble, which means apple is easy to be absorbed and utilized by the human body.

No matter is gaining muscle or losing weight, and apples are the best meal for people to have.

Just eating people is a lit bit boring, how about choosing apple pie? The apple is sweet and sour, but calorie of the fried pastry is too high. As a result, we are going to introduce homemade apple pies, which are no added sugar and low calorie. If you are fitness enthusiasts and cannot resist the juicy-looking apple pie, do not miss this blog!

Prepare ingredients:

Two slices whole wheat toast, one apple, 10g honey, one egg yolk, 5g starch, a few drops lemon juice / 2g salt.

Detailed steps:

1. Peeling, core and chop apples as dice-shaped. Breaking the yolk, then adding appropriate water into starch and mix thoroughly.
2. Heating the pan and put chopped apples.
3. Adding honey into the apple and stir well.
4. Stir until apples are tender but still hold shape. Then adding starch and stir evenly until all sauce is absorbed.
5. Adding salt/lemon juice and stir well.
6. Putting a proper amount of apple in the middle of the toast, remember to leave a gap at the toast when you put apple.
7. Cover with another toast and press slightly around it.
8. Toast the surface with egg yolk.
9. Preheating the oven to 180 degrees. Then baking for 10 minutes (each oven has a temperature deviation, you need to observe the change of the toast at all times to adjust it.)

The calorie of this apple pie is lower than traditional apple pie. The homemade apple pie is suitable for fitness person to eat. Moreover, the edge is still crisp. If you want to taste better, you can fry diced apples with butter, will be tasted sweeter.

—YZ

Can you imagine an ice cream can help you lose weight and gain muscle?

The summer is coming!!!

Why don’t you get some ice?

Today I am going to introduce a homemade fruit ice cream, which is Low fat but can also help you to gain muscle.

This homemade ice cream contains 80 Calories, 5g Protein 12g carbohydrates (3g Fiber), 1g fat. It’s worth the try.

Follow the steps now!!!!

1. Preparing a large bowl.
2. Adding 1/2 cups plain 2% Greek Yogurt, 2 cups fresh berries, 2 tablespoon honey, freshly squeezed lemon juice, 1/2 cup water into the bowl.
3. Stirring and mashing together.
4. Spooning mixture into ice cream mold.
5. Placing ice cream holders on top.
6. Freezing for 3 to 4 hours.

Finish!!! If you like this blog, don’t forget to follow us and like our blog : )

–YZ

Knowing these salad sauces, you will fall in love with salads.

When we talk about diet meal, people will think of salad.

The salad really has a lot of advantages: rich ingredients, full nutrition, the strong sense of satiety, easy to do and carry

But the salad sauce oily vinegar, the taste is too single, other heat of sauces are too much

So, today I am going to introduce four low-fat salad dressing recipes, you will love eating salad after trying those!

① Fresh oil vinegar sauce

You have to prepare:

20ml Olive oil, 15ml red wine vinegar/fruit vinegar, 10g honey, appropriate salt and black pepper

Detailed cooking methods:

1. Add olive oil, vinegar, honey, salt and black pepper in turn.
2. Shake well until emulsifying the ingredients.
3. This oil vinegar sauce is sweet and sour taste, and you can reduce the amount of honey. You can put the sauce in any salad. Very easy to make it.

② Sweet mustard sauce

You have to prepare:

15g Yellow mustard, 10g honey, 5ml lemon juice

Detailed methods:

1. Mix yellow mustard sauce with honey, if there is no yellow mustard, you can use wasabi instead. But the wasabi tastes spicy; the amount can be reduced appropriately.
2. Add lemon juice can increase the taste of acidity and refreshing, then stirring well. If you don’t like mustard, you can put it in a microwave to heat it in 10s.
3.  This salad sauce is more suitable for vegetables and meat salad.

③ Low-fat mayonnaise

You have to prepare:

300g tender tofu, two garlic, 5ml fruit vinegar, 5ml lemon juice, 20g white sugar, 5ml olive oil

Detailed methods:

1. Pour all the ingredients into a big bowl because olive oil can help to emulsify the ingredients. Then beat it.
2. This low-fat sauce is tasted similar to traditional mayonnaise, both are dense, but you don’t need to worry about the heat, low-fat mayonnaise is especially suitable for fruit and vegetable egg salad.

⑤ Avocado sauce

※Garlic flavor

You have to prepare:

One avocado, 1/4 yellow onion, one garlic, 20ml lemon juice, 5ml olive oil, appropriate salt and black pepper

Detailed methods：

1. Put avocado, yellow onion and garlic into a big bowl.
2. Add olive oil to help emulsifying. Then add lemon juice to prevent the oxidation of avocado. Also, put salt and pepper, use tool to beat or push all the food.
3. This salad sauce looks not only good but also taste fantastic with bread or nuts salad.

※ Oil-free Edition

You have to prepare:

140g dried chickpeas, half avocado, salt, black pepper and 75g whole fat / skim milk

Detailed steps:

1. Pour chickpeas into the water for one night, which means at least 12 hours.
2. Bring out the chickpeas and put them into the pot. Add water (the water level is higher than all the chickpeas). Then boil the peas for half an hour.
3. Bring out cooked chickpeas and drain (remove water). Put chickpeas with other ingredients together into the cooking machine and beat into the mud.
4. This salad sauce can be served with vegetables and nuts salad or bread.

–YZ

Who says low fat food is tasted not good? Try the chicken pancake you will love it!

If you want to lose weight, don’t give up tasting the delicious food! Choose natural ingredient and cook by yourself. Use simple cooking methods such as less oil, less salt, and less sugar, and you can also make delicious recipes! When you pay attention to nutritional balance, master intake, avoid eating too many calories with collocation of moderate exercise, you can also lose weight in happy and keep health, rather than eating nothing or less!

Back to the question, diet meal does not only mean boiled vegetables. You can pickle chicken meat overnight and use a small amount of olive oil to cook; the chicken is also tasted tender and juicy. Also, you can also add boiled vegetables salad with lettuce, vinegar or honey mustard sauce; it will make the chicken taste better.

Today, I am going to introduce the first recipe called cumin, cabbage, chicken pie, this meal is 156 grams /100 grams and you only need to use 3g olive oil.

1.  Cut chicken breasts into cubes, then to pickle the chicken with soy sauce, chili powder, black pepper and starch for 10 minutes.
2. Cut the cabbage into fine long shreds. Bring out a big bowl, and put 150g marinated diced chicken breast (prepared at the first step), one egg, 100g cabbage, 20g starch, onion, one tablespoon oyster sauce chopped 40g grated radish, and a little soy source into the bowl. Be careful, you do not need to add salt.
3. Mix all ingredients. Then take some and put it in a pancake shape. Use low heat to pan-fry it slowly.

Actually, I have been losing weight lately, and I am eating this chicken pie all night.

The effect is really great! The chicken pan is high protein, low fat. The most important thing is the superb taste because we use chicken breast to cook, but it tastes very delicate.

To eat some food, especially delicious food is the easiest way to insist on losing weight. At the same time, try to eat less oil, salt and sugar are benefiting for our body.

Try this recipe, you will love it!

–YZ

My story of losing weight: decrease from 68kg to 47kg, how do I get rid of overeating?

This is my fourth year of losing weight, decrease from 68kg to 47 kg and I am still focusing on sliming down. I have tried various ways of losing weight, for example, dieting to slim down or eating diet pills, etc. I have suffered overeating during some of the periods of losing weight, but I finally carried it over. I hope my experience can help each of you.

I am likely to be the obese fat body, and in these four years of struggle with obesity, I have gone through several stages of losing weight, overeating, overeating, and lose weight. First look at my weight data over these years:

Graduated from high school in 2009, the peak weight is 68kg;

In 2010, because of bulimia, my weight soared to more than 60kg;

In 2013, my weight reduced to 47kg, due to the control of exercise and diet.

In 2015, my weight rebounded to 64kg due to I begin working.

At last, my weight decreases to 47kg through keeping a healthy diet and hold on until now.

I divided my weight loss experience into three stages:

The first stage: initial effect (I reduce 15kg per year)

The second stage: extreme stages of overeating

The third stage: using a right and suitable method to lose weight slowly.

The first stage: initial success (minus 30 pounds a year)

Start losing weight is in 2009, my first year at university. At that time, I did not understand what fitness is; I only follow the way of magazine or online information. Diet + exercise, I do not eat rice food, oil, and do exercise 20 minutes per day.

In this year’s time, the weight dropped to 50kg quickly. However, after such extreme weight loss, the body hormone suddenly unbalanced, a physiological period has also been affected.

The second stage: extreme stages of overeating

Because of the psychological fear, I encourage myself every one: I can eat pizza or yumcha when I slim down. After that, I lose 3kg.

In fact, in this stage, it has appeared the symptoms of overeating. More than one year before the time, I have been suppressed appetite, and one day it will be intact to reduce the meat returned to you. In a few months, I started eating, at that time, I always go to the supermarket and buy snacks. I can eat two pizza plus some snacks during that time.

When you overeat, there is a rational voice in your head, which reminds you regularly: don’t eat. However, at that time, nothing can be heard, only continue to issue “I want to eat” signal, so crazy eating half a year, and big back more than 60kg.

The third stage: using a healthy and right way to lose weight slowly

Because of fat, my body becomes weak; I began to sweat when walking

At this time I give up dieting and don’t strictly control my diet. After the advice of nutrition consultant, I started to adjust diet plus exercise, step by step.

It works now!

—-YZ

There are so much delicious food, but she only loves healthy food

@ Sunny💋984, a girl who loves fitness and has a unique personality. She said food is so delicious, but she only loves healthy food.

@ Sunny💋984: about one year ago, I got a fitness card. I have to say exercise and fitness really change me a lot. Fitness not only changes my body shape, but also changes my mental. I have a new understanding at life and the growth of the muscles Principles. The biggest change is: eat healthy, I recognize the importance of diet meal.

I like to discover healthy and delicious food and mix food with various colors. I feel accomplished when I cooking a meal.

In Asian, people said you have to spend thirty percent on practice, but seventy percent on eating. If you want to have a good body, you have to pay attention on eating. As a result, the key thing is matching your food full of nutrition. I believe that if a girl always eats high-calorie and junk food, she absolutely can not have a good body.

In our side, we always find there are many people going to gym and doing hard training, but why the outcomes are not obvious?  By compared with foreign countries, the biggest reason should be the lack of basic nutrition knowledge and no reasonable diet. Nutrition is mainly from food. The premise is to know carbohydrates, protein, fat, to understand how much they need every day, what kind of food people need, which foods contain what nutrition, and how to allocate for daily meal. Also, the cooking methods of food on the nutritional value of food changes, these are the need to learn.

—–YZ

Now 15 pounds lighter!!Weight loss success and tips

If you want to lose weight, of course, you should care about diet and exercise both. How to eat, when to eat, what to eat is too important! Choose the right ingredients and the right way to cook. It will make your weight loss journey easy.

1. Eat multiple small meals to improve metabolism, seven minutes satisfaction is the most comfortable.
2. Eat more Boiled food, steamed food, and salad. Remember to have less oil salt and sugar! However, don’t stop salt at all. Without salt intake, there will be no strength for exercising.
3. Breakfast must be enriched. People need to eat protein, carbohydrate, and fruit. For lunch, please take the proper amount of protein and a large number of vegetables. You should make dinner light and straightforward, even if you do not need to lose weight.
4. A blue bowl can reduce appetite, and spread everything you eat on a large plate. It can help to fill you up well than a small bowl!
5. Drink plenty of water every day, almost 1200 milliliters per day. You need to drink slowly because it can improve metabolism.
6. Be sure to sleep early and get 8 hours’ sleep.
7. When you finish eating, you can stand up for an hour. For example, you can do the dishes clean.
8. Try to make sure every meal has appropriate carbohydrate, protein, and vegetables.
9. Fruit must not be eaten immediately after meals; it will produce alcohol and toxins.
10. Eat slowly!! Very important! Bite 30 times at eating.
11. Get up in the morning with a large glass of honey and drink slowly.
12. Used to soak the foot every day to promote blood circulation.

—YZ

It’s important to choose low-carb food, but it also needs to be delicious

Oatmeal is the best meal for a fitness meal.

Oats have plenty of vitamins, proteins, folic acid, and minerals. Today, we are going to teach you three different ways to cook oatmeal. Not just milk, oatmeal anymore!

 —– Oats Pizza —–

Prepare ingredients:

Quick Instant Oats, milk, one banana, one egg, a little nut

Detailed steps:

1. Mash the bananas into the oats and adding milk until it just goes above the oatmeal.
2. Add an egg and stir well.
3. Heat the pan and put a thin-film of oil. Then pour cereal and spread it out.
4. Turn the pizza until the base is shaping. Pan-fry until golden brown on both sides.
5. Put a little tomato sauce or yogurt on the surface. Sprinkle with nuts.

 

 —– Oats Pancake —–

Prepare ingredients:

Quick Instant Oatmeal, one banana, one egg, Greek yogurt and fruit

Detailed steps:

1. Mash the banana and pour them into the oats. Stir in the egg and mix well.
2. Heat the pan without oil. Pour in a spoonful of oat paste.
3. Turn the oat when the surface is solidification. Pan-fry until golden brown on both sides.
4. Serve with yogurt and the fruit.

—– Steamed Eggs with Oats —–

Prepare ingredients:

Raw oatmeal, pumpkin, broccoli, one egg, boiled water

Detailed steps:

1. Break the broccoli into small pieces. Cook it in boiling water for about 3 minutes. Then take it out.
2. Steam pumpkin cubes. Pour oatmeal into boiling water.
3. Take the oat out and drain it. Then add an egg into the oat and stirring well. Furthermore, add a small amount of salt, and pour boiling water into the oat.
4. Add the broccoli and pumpkin to the oat and stir well.
5. Steam the oat for 10~15 minutes.

—-YZ

What makes a healthy breakfast

NO junk food challenge in breakfast

Many people are fully aware of the fact that a nutritious breakfast is of great importance to keep fit, be productive and be energetic for the whole day. However, due to various kinds of reasons and excuses, many people still choose to go to snack bars and fast food shops to take away few pieces of toaster pastries, burgers or doughnuts for breakfast. As for them, they know a healthy breakfast matters, but what they don’t know is what makes a healthy breakfast.

According to the research of EatingWell (2017), a healthy breakfast contains protein, fruits, whole grains and vegetable. To incorporate all these nutrition into the breakfast, some people may think that it will be too complicated, but as a matter of fact, a healthy breakfast is not as difficult as imagination. The following healthy-breakfast tips may help you.

It is recommended that office workers and students should start…

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There are four ways to make the chicken breast taste yummy!!!

Make the chicken breast delicious and low calorie. Here’s the secret!
When we talk about white boiled chicken, we will think of the dry and monotonous taste! Don’t worry, it is not impossible to make a chicken breast that is delicious and Low-Cal!
1. Make sure the chicken breast is soft and juicy before cooking

Whether it is fried or boiled, chicken breast is difficult to have a taste so prickle and so in the production before the seal chicken breast for a while can taste better. Prepare a sealed pouch, seal the chicken breast and marinade, then put it in the refrigerator for 4-8 hours.
PS: when we select the marinade ingredients, we can add salt and pepper flavor, then add wine smell and soy sauce flavor. Also, we can put a dash of lemon juice or chicken soup. However, never use oil-based sauces. Otherwise, a high-calorie intake will set you back.
2. Beat the meatloaf and cut crosswise knife – let the chicken breast taste not dry

Find the part of the chicken with fascia then place upwards for cutting crosswise knife, not very deep. Then, put the chicken upside down, use the back of a knife blade began to beat until the whole chicken is loose.
Such practices undermine the structure of chicken fascia, which can reduce the dry taste problem due to the chicken breast fiber and fat, this step will make you more willing to eat.
3. Properly use seasoning – avoid high-calorie intake

Other seasonings can be added to the cooked chicken breast, but avoid adding high-calorie seasonings. Options include lemon peel, vanilla, rosemary, basil leaves, and so on. If you make chicken breast salad, you can use the oil-vinegar sauce as salad dressing, the heat is not high, and the taste is sweet and sour.
Oil and vinegar “generation formula”: oil (a small amount of olive oil or other vegetable oil) + vinegar (fruit vinegar or wine vinegar) + honey (or other fruit juice instead) + seasoning (salt and pepper) and spices (parsley, basil or thyme). If you love to eat spicy food, can add mashed garlic sauce, mustard or other.
4. Adopts low temperature and slow cooking – to ensure that nutrients are not lost

In fact, overeating boiled chicken breast, many people will be very tired, but a simple boil can make a delicious breast of chicken. Prepare a sealed bag can be heated, then put chicken breast into the bad, add seasoning, maintain a vacuum seal. Put the put into 65℃ water and simmer for 45 minutes.
This method locks the moisture in the chicken breast and keeps the tender and nutritious texture of the chicken breast itself.

–YZ