Alright, its week #2 of my diet and I am well weaned of my sugar cravings. Sugar has got to be my biggest downfall. Once I get going with it, there is no stopping me. Previously, it had been nothing for me to plow through a bag of M&Ms in the afternoon and then snack on some sugar at night too. Thats probably the worst.
I wont lie that Ive had a few cravings now and then but it has been so busy at my FT job that Im able to forget about them instead of fulfilling them. Im still working through my Advocare 24-Day Challenge, so Im going to stay away from any junk food for the time being. However, I was searching for a good little treat that I could keep in my freezer in case of emergencies. These Mini Blueberry Cheesecakes were the perfect solution.
So just a little side story regarding this recipe and photo shoot: I was working on these on Saturday morning, getting ready and all set up to photography them. I had placed the blueberry jam in the cute little jar and placed it on my set. I walked back to the kitchen to grab the lemon when I heard a crash. And there it was, blueberry compote ALL over my carpet. True story. And there HE was, sitting their so innocent like he had done nothing wrong. (HE being my cat.) Ugh! So after scrubbing for 30 minutes the blueberries finally came out of the carpet. Why couldnt he have just knocked over a jar of lemon juice or something? So I went to grab a little basket of blueberries to complete my reassembled set when I hit my elbow on something and the blueberries went flying…all over my carpet. JUST MY LUCK!
So there you have it. Appreciate this post because there was a real mess in my house after I made them! At any rate, 2 of these cute little cheesecakes are only 113 calories. What a great way to snack! Just remember, always in moderation! Enjoy!
- 12 cup slivered almonds, finely ground
- 12 cup graham cracker crumbs (about 3 cookie sheets)
- 1 tablespoon sugar
- Dash of salt
- 2 tablespoons unsalted butter, melted
- 12 cup sugar
- 2 teaspoons cornstarch
- 2 teaspoons vanilla extract
- Dash of salt
- 14 ounces 13-less-fat cream cheese, softened
- 2 large eggs
- 3 tablespoons sour cream
- 48 blueberries
- 2 cups blueberries
- 2 tablespoons sugar
- 1 tablespoon grated lemon rind
- 3 tablespoons fresh lemon juice
- Preheat oven to 350.
- To prepare crust, combine first 4 ingredients in a bowl, stirring with a whisk. Add butter, and toss until well combined. Place 48 paper mini muffin cup liners in mini muffin cups. Spoon 1 rounded teaspoon crust mixture into each. Lightly press into bottom. Bake at 350 for 5 minutes. Cool completely on wire racks (leave oven on).
- To prepare filling, place 12 cup sugar and next 4 ingredients (through cream cheese) in a medium bowl. Beat with a mixer at medium speed 3 minutes or until well combined. Add eggs, 1 at a time, beating well after each addition. Add sour cream; beat 1 minute or until combined. Scoop about 1 tablespoon filling into each muffin cup. Place 1 blueberry on top of each cheesecake. Bake at 350 for 12 minutes or until set. Cool cheesecakes completely on a wire rack. Chill for at least 2 hours.
- To prepare jam, combine 2 cups blueberries and remaining ingredients in a small saucepan. Bring to a boil. Mash mixture with a potato masher. Simmer 12 minutes or until thick and syrupy. Cool to room temperature. Top each cheesecake with about 2 teaspoons jam.
Do you know what you can do with your body only on four minutes? You can transform your body, itâ€™s too good to be true but with this 28 days regimen of planking you can change your body in total.
- Day 1 â€“ 20 seconds;
- Day 2 â€“ 20 seconds;
- Day 3 â€“ 30 seconds;
- Day 4 â€“ 30 seconds;
- Day 5 â€“ 40 seconds;
- Day 6 â€“ rest;
- Day 7 â€“ 45 seconds;
- Day 8 â€“ 45 seconds;
- Day 9 â€“ 60 seconds;
- Day 10 â€“ 60 seconds;
- Day 11 â€“ 60 seconds;
- Day 12 â€“ 90 seconds;
- Day 13 â€“ rest;
- Day 14 â€“ 90 seconds;
- Day 15 â€“ 90 seconds;
- Day 16 â€“ 120 seconds;
- Day 17 â€“ 120 seconds;
- Day 18 â€“ 150 seconds;
- Day 19 â€“ rest;
- Day 20 â€“ 150 seconds;
- Day 21 â€“ 150 seconds;
- Day 22 â€“ 10 seconds;
- Day 23 â€“ 180 seconds;
- Day 24 â€“ 210 seconds;
- Day 25 â€“ rest;
- Day 26 â€“ 210 seconds;
- Day 27 â€“ 240 seconds;
- Day 28 â€“ until failure.
How to plank properly?
The aim is to perfect the proper planking position, thus follow these steps:
- Position the arms correctly along with your elbows being set directly under the shoulders for properly distributing the weight;
- Straighten up the spine, do not round it out;
- Tighten the core in order to benefit from the exercise;
- Keep the legs slightly spread and add pressure to the hip area, adjusting the distance between the feet because you will need it;
- Breathe slowly and deliberates so that the core is fully engaged and your body is relaxed.
It is not the first time for us to write about the benefits of lemon water, and there is a good reason behind that â€“ a single lemon can provide 64 percent of the daily recommended dose of vitamin C. lemons are also abundant in potent phytochemicals which in their natural state (unlike in the form of supplements) have been proven to be excellent when it comes to promoting your long-term health.
One of the best ways you can begin your day in is by drinking lemon water. you just need to boil some water, let it cool for a while and then add lemon slices into it.
So what are the benefits, you ask?
By drinking lemon water, you can replace various supplements in a cheap, easy and natural way. Here is a list of 15 common problems you can solve by drinking lemon water every day.
Lemon water is highly beneficial when it comes to prevention of acne breakouts. The lemon has anti-bacterial effects that combat the bacteria that cause the acne. In addition, the water is a purifier that purifies and detoxifies the body, so if you combine these two ingredients, you get a wonderful recipe for clear skin.
You can even wash your face using lemon water â€“ lemon contains citric acid that exfoliates the skin and eliminates dead skin cells that clog the pores and cause excess oil on the face.
2. An Appetite With A Mind of Its Own
We know that lemon water has great taste. Drink it instead of beverages that are much higher in calories, like sugar-sweetened fruit juice.
If you drink lemon water on a regular basis, you will boost your metabolism, says Alisa Rumsey, spokesperson of the Academy of Nutrition and Dietetics.
If you want to eat healthy, you also have to stay hydrated, as this helps in boosting your metabolism. This method of adding some lemon to the water is especially great for the people who do not like the taste of plain water, because now they do not have to add calories.
3. Kidney Stones
Everyone who has ever had troubles with kidney stones knows how much pain and unpleasantness this condition is accompanied by, and there is probably not much in their life that they are more certain that they would never want to experience the same again.
Luckily, lemon water contains natural citrate that aids the process of breaking down the kidney stones or even prevents them altogether. This substance is frequently prescribed as a medication for treating kidney stones. However, now you know that you can avoid the pills and get the substance you need straight from the source.
4. Weak Immune System
Do colds constantly attack you? Do you get sick every time you step outside? Start drinking lemon water right away. Lemon is abundant in vitamin C, which acts as a jumper cable for your immunity.
Lemon water is particularly beneficial for your immunity when you are under stress, as the levels of vitamin C in body drop with the rise of cortisol.
5. Cold and Flu
If you drink lemon water when you have a cold or flu, you will aid your body loosen congestion. It will also maintain your body hydrated. You can also add a little bit of honey to this mixture and it will get even more antibacterial effects. Very soon, you will start feeling much better.
Lemon water contains great amounts of vitamin C, a vitamin with potent anti-inflammatory effects. It is frequently used in combination with other asthma treatments to reduce the symptoms of respiratory disease.
Lemon water is also very beneficial for combating joint inflammation as it reduces the accumulation of uric acid in the joints.
Maybe it sounds too good to be true, but it is certain that lemon water does help in this case.
It has been proven â€“ lemon water supports detoxification of the body as it boosts the liver function. after a night of drinking, the liver has a hard time to function properly, so you are recommended to squeeze half a lemon into a glass of water and drink up something else for a change.
If you want to quit drinking in general, you should also use lemon water. if you drink hot lemon water on a regular basis, you will cleanse your body of alcohol and control the cravings.
8. Sore Muscles
If you drink lemon water after exercising, you will help your body rebuild itself into a much stronger mechanism by providing it with the nutrients it needs.
Lemon water is alkalizing and thus is able to prevent accumulation of lactic acid in your body. This acid is responsible for the pain and the sore feeling you get the following day after working out.
9. Food Poisoning
If you do not want to get food poisoning, especially when you travel, drink lemon water. lemon contains acid that kills the bacteria responsible for food poisoning.
In case you already have food poisoning, you can drink lemon water anyways, as it is beneficial in this case as well. Increase the effectiveness of lemon by drinking straight lemon juice.
10. Gastroesophageal Reflux Disease
This is the fancy term for the feeling you get when the stomach acid finds its way back up into your food pipe. You get a feeling of burning and an awful taste. This condition is also related to heartburn.
Lemon water is beneficial for solving this problem because of the calcium carbonate it contains. This compound neutralizes the digestive acids. Lemon water also balances the pH levels of the body and alleviates pain and inflammation in the chest area.
Do you know of some other benefits of lemon water? if you do, share it with us in the comment section.
Here is a recipe of a lemon and ginger drink, which aids in solving all of the above mentioned and more problems. Take a look at the video and utilize all the benefits of this beverage.
Donâ€™t Forget To Share With Your Friends And Family On Facebook, As You Might Help Someone In Need!
We have found these 6 extremely efficient exercises to help you to get your perfect body. If you are not a fan of running including this 6 exercises will provide you better results.
1. Jump rope
This is not only one of the best cardio exercises it also effectively burns calories. This is also the great workout to include in your daily routine, the best is that you control the paste ,you can accelerate or slow down .
2. Mountain climbers
With mountain climbers, you increase your circulation, strengthen your leg muscles, arms and core and most importantly you actively engage your entire body. With only a few sets of 50 which you can easily do while watching TV, you will do wonder for your body.
3.High knee sprints
This workout is great for burning extra calories ,and while you do it your heart rate increases like in running. During high knee sprint, you can keep the same running past or speed up. Adding this into your jog is a great decision to make
Even though this exercise is targeted to a certain part of your body ,it activates your whole body and increases your stamina. This workout is like up-downs combined with jumps. Faster is better so try to do them as quick as you can.Results guaranteed in one week ,but you have to do at least 100 per day.
5. Long Jumps
Find open space for work out and try to jump as far as you can. The Proper way to do this exercise is 10-20 jumps for minimum 3 times .After a while, you will notice how your coordination and balance have improved. This is the great workout for the lower part of your body.
For this exercise that burns calories and improves your stamina you donâ€™t need open space ,all you need to do is to extend your arms in front and as you jump pull your knees up ,attempting to touch them with your hands. The number of repeats depends only on your will and condition.
Running and walking are type of aerobic exercises. They are beneficial in promoting weight loss, improving your sleep, raising your mood, decreasing blood pressure and cho9lesterol level, enhancing your energy and lowering the danger of getting cancer, diabetes, and heart problem. Besides being a sort of transport, strolling is a great workout for your body, your appearances and total health. Many believe walking is just getting from to position, however that is not true. The steps you make while walking assistance you to enhance cardiovascular strength, lower the possibilities of illness, and strengthen & & tone your muscles which results in burning of fats.
Walking vs. Running When the energy expense of both activities is cancelled, brisk walking is a lot more effective than running in lowering the danger of heart attack. According to a study where researchers compared information from 2 research studies over a period of six years of 15,045 walkers and 33, 060 walkers on the age of 18-80, when the very same amount of energy was expanded, runners experienced less health benefits than the walkers.When it concerns reducing the threat of cardiovascular disease, running is discovered to supply a reduction of 4.5 percent, while strolling decreases the danger by 9.3 percent. Nevertheless, calorie for calorie, walking was shown to have a strong impact on heart illness danger aspects:
The risk of novice diabetes was lowered by about 12 percent by both walking and running.First-time high cholesterol threat was decreased by 4.3 percent by running and 7 percent by walking.Risk of first-time high blood pressure(high blood pressure) was reduced by 4.2 percent by running and 7.2 percent by walking.As specified by the study leader, Dr Paul Williams, from the Lawrence Berkeley National Laboratory in California, both moderate-intensity running and walking offer crucial health benefits, as they involve the same muscle groups. The only difference is the strength at which each of them is carried out. The walkers and runners needed to expand the same energy in order to get the very same benefits. In quick, you would need to walk more than you would need to run for the same benefit. Both walking and running are low-cost, year-round, and even social activities. However, as running is more rigorous, you ought to pick a running program able to maximize your conditioning in minimum time. Threats Of Pushing Too Hard A Danish research study published in the Journal of the American College of Cardiology, revealed that individuals who
overstrain their bodies may in fact undo
the benefit of exercise. Those who ran at a quick speed more than 4 hours a week, and more than 3 times weekly, were at the very same danger of dying throughout the research study’s 12-year follow up, as those who led sedentary life and hardly exercised at all.Actually, the research study found that those who ran less than 3 times a week for one to 2.4 hours, at a slow to moderate speed were at the least expensive threat of dying throughout the study.
Surprisingly, even individuals who ran somewhat more, for 2.5 hours to 4 hours a week at an average pace, less than 3 times a week, were at a slightly higher death threat of 66 %. According to the outcomes, the finest choice one can take is the one closer to the’less ‘side of the curve than the’more’ side, suggesting you can get the exact same health and wellness
advantages by strolling more instead of running more.Why Walking is Fantastic For Almost Everyone Strolling is perfect for those who are just using up workout or those experiencing health issue. Plus, strolling can be less demanding on the body for those seriously obese.
In addition, when comparing the pros and cons of running and strolling, the repeated nature of running makes it a greater danger for injury. Likewise, running is related to as a high effect exercise, which can lead to injury to the hip, knee and ankle joints. Walking, on the other hand, is a low impact activity and is less damaging to the body.Walking may be much easier on your hip and knee joints, but you should still do lunges or squats twice a week. The RealAge benefit of 10,000 actions a day is feeling 4.6 years younger for ladies and 4.1 for males. In addition, you can create ways to include strolling in your work, for instance a strolling conference or a treadmill desk.Still Wanting To Run Instead of Walk?In case running is still your no. 1 choice, consider a way to lower your risk of injury; for instance, operating on the best surface areas such as grass, woodland tracks, earth, cinders and man-made tracks. Furthermore, excellent quality shoes are
a must. Finally, make certain you keep up appropriate
Loose upper arms are a common problem in women, some men and tends to occur more as we age. There isnâ€™t any problems that canâ€™t be solved especially when it comes to oneâ€™s physical form, tightening this area is necessary to bring in line with muscles in the arms. To tighten the sagging upper arms, it is necessary to form the triceps muscle.
Below you will see how to perform each exercise, Prepare yourself and get tight and fit arms. 5 simple exercises to tighten loose arm:
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Position your hands shoulder-width apart on a secured bench or stable chair.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Get in the push-up position on your toes with your hands directly under your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position.
Allow your elbows to break as you lower your body toward the floor but donâ€™t allow it to touch. Keep your body as straight as possible. Your elbows should be pointing rearward, bent about 90 degrees, at the bottom position.
Press back up through your hands to full arm extension.
Repeat for the required number of reps.
Triceps dumbbell kickback
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Repeat for the recommended amount of repetitions.
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
We all love pancakes, so they are a â€œsweet sinâ€ for every one of us. But, these pancakes are made without flour, so you can enjoy eating them with no regret, and even the weighting scale will be happy.
All you need is:
- 2 eggs
- 1 banana
Below is a video that will show you the method of preparation of these healthy pancakes:
Watch the video: