HEAT
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Don't forget to eat your fruits!

2017 is almost upon us. We all need a Holistic Approach to Keep us Healthy Physically and Mentally.Here are some New Year’s resolutions that you can actually stick to. We've listed 10 to help you on your way. 1. Make Time for Your Family and Friends The most important things in life are the people who you connect with. And they can't be bought. Make them a priority, not something you brush aside until you have time. Research has shown you're more likely to live longer if you...Continue reading

How to Enjoy the Holiday period with out gaining extra bulges 1-2kg might not sound like much but did you know that weight gained over the holiday period is rarely lost? Weight gained during holiday seasons usually occurs around the waist. Weight gain in this area is associated with an increased risk of diabetes and cardiovascular diseases.... Why not make this year the year that you don’t have to ask for a one size bigger clothes?! Try the tips below! Avoid going hungry to parties. Eat something light before the party to reduce your chances of snacking on high calorie party food. Don’t try to lose weight over the Christmas season. Instead, aim to maintain your current weight. Watch your portion sizes. If your will power is weak and you know you will want to finish everything in front of you, use an entrée plate instead of a dinner plate. Fill up with foods from the foundation layers of the Healthy Eating Pyramid. These foods include vegetables, legumes, fruit and grains. Drinking alcohol (1-2 servings a day) may add to the enjoyment of your festive events, but over-consuming alcohol can lead to weight gain. If you choose to drink: Watch your serving size. Alternate one alcoholic drink with one non-alcoholic drink such as water. Try some of the following ideas to help you stay fit over the holidays: Ask for a gym membership as a Christmas present. That way you can stay fit all year round. Play with your (or someone else's) children. They enjoy when you watch their games, but they'll love when you play with them. If you’re on a vacation, walking is the best way to become familiar with your holiday location. #Happyeatingandtraining #HEAT #holidayseason #christmas #feasts #eatinghealthy #eatright #excercise #statfit #nomore #cheatdays #moderationisthekey #healthylifestyle

Never rush out the door in the morning without eating something. Did you know that skipping breakfast can set you up for overeating later in the day? A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long. Always aim for a breakfast that combines good carbs and fiber with some protein. Luckily, your options are plenty. ... Take a look at some of these healthy breakfast recipes. Read on! #Happyeatingandtraining #HEAT #startthedayright #eatright #training #excercise #yourmenu #nutrition #healthybreakfast

Even the healthiest among us can't help but get into the Halloween treats, and while everything's good in moderation, sometimes a night of temptation would lead to mindless reaching for your candy stash the rest of the week. Here are some of the best tricks to get you back on track. Drink more water. Make water consumption a priority the day after your Halloween festivities; it will help flush out all those indulgent decisions.... Break the sugar addiction. Eating a lot of sugar will only make you crave it more. Take 2-3 days to wean yourself off sugar and refined carbs by having adequate fresh fruits and veggies instead. Get some rest. Whether you hosted a Halloween party or spent an exhausting couple of hours corralling trick-or-treaters, the holiday can eat into your sleep time. Make a point to go to sleep early tonight you may benefit from recovery sleep so you don't feel overly tired for the rest of the week. Eat nourishing foods. You've had enough of the processed stuff now it's time to eat real food. Start with a nutrient-packed smoothie, go for a kale salad for lunch, and a spicy grilled tuna for dinner! #HappyEatingAndTraining #HEAT #Training #deliciousfood #healthy #trickortreat #halloween #detox #eatingright #instafood #yourmenu #happyhalloween

Our fresh food delivery service will be available soon, so you can stay healthy; save time, energy and money while you enjoy delicious and nutritious food at the comfort of your home. Send us a message to know more! #HEAT #HappyEatingAndTraining #YourMenu #instafit #EatingRight #Freshfood #Nutritiousfoodforeveryone #kids #Teenagers #Adult #Elderly ... http://www.medicalnewstoday.com/articles/303690.php

JUICING vs BLENDING Juicing and blending are two different methods, with two quite different purposes. JUICING: The process which extracts water and nutrients from the fruit or vegetables.... It also discards indigestible fiber which makes the nutrient more readily available to the body. BUT, when the fiber is removed in the liquid, juice is absorbed into your blood stream quickly causing unstable blood sugar levels. BLENDING: Unlike juices, smoothies contain the entire fruit or vegetables, that means including the fiber. The fiber makes smoothies more filling and easier to digest. It also helps create a slow and even release of nutrients into the blood stream. BUT, the fiber included in the smoothie causes the volume to increase. This means less fruits and veggies can be used in a smoothie than in juicing. So between Juicing and blending, Which is the better choice? The truth is that there is no right answer; both methods of processing have benefits and drawbacks and both have their place in a healthy kitchen. You might choose one over the other based on specific concerns about nutrition or digestion, a limited budget, or a simple preference for one type of drink over the other. But a well equipped kitchen could easily house both a juicer and a blender, and enjoy all the benefits of both. Want to know more? Talk to our Registered Nutritionist-Dietitian and get personalized nutrition advice and healthy food delivery service. Send us a message or Email us at [email protected] #HappyEatingAndTraining #HEAT #instafit #training #exercise #healthy #nutrition #healthyhydration #juicingvsblending #fitness #wellness #fruitsandvegetables #fitnessmotivation #heatcravings #healthyfood #instafood #yourmenu

As soon as you drop that last dumbbell, you should be consuming some postworkout nutrition. If you don’t provide adequate post exercise nutrition fast enough, even if you delay by only a couple of hours, you decrease muscle glycogen storage and protein synthesis. Protein and a little carbohydrate is best immediately after exercise. You could certainly eat a whole food meal that meets these requirements after exercise. However, whole food meals aren’t always practical. Whole f...ood digests slowly, and we want nutrients to be available quickly. Here are some of the foods that you can eat after training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle mass. Protein shake made with half of a banana, one scoop of protein powder and almond milk. Finish one of these snacks with a glass of milk or a protein shake. Salad with boiled egg and roasted chickpeas (1/2 cup), light olive oil and vinegar. Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup) Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup) Multi-grain bread (2 slices) with peanut butter (2 tablespoons) and agave nectar. Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa. #happyeatingandtraining #HEAT #eatingright #training #exercise #postworkoutsnack

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. It’s recommended to consume a full meal 2-3 hours before your workout. For meals eaten sooner before your workout, snack on simpler carbs and some protein. Here are some examples of a pre-workout snacks:... If Your Workout Starts Within 2 Hours Protein smoothie made with milk, banana and mixed berries. Whole-grain cereal and milk. A cup of oatmeal topped with banana and sliced almonds. If Your Workout Starts in 1 Hour or Less Fruit preserve sandwich on whole-grain bread. Greek yogurt and fruit. Nutrition bar with protein and wholesome ingredients. A piece of fruit such as banana, orange or apple. #happyeatingandtraining #HEAT #eatingright #training #exercise #preworkoutsnack

Together with proper nutrition and exercise, getting enough water every day is important for your health. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat. For example, soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake. Your body needs more water when you are; In hot climates, physically active, running a fever, having diarrhea ...and vomiting. Water keeps your temperature normal. Lubricate and cushion joints. Protect your spinal cord and other sensitive tissues. Get rid of wastes through urination, perspiration, and bowel movements. If you think you are not getting enough water, these tips may help: Carry a water bottle for easy access when you are at work of running errands. Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long. Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages. Choose water when eating out. Generally, you will save money and reduce calories. Add a wedge of lime or lemon to your water. This can provide you with more vitamins and antioxidants and may help improve the taste and help you drink more water than you usually do. #happyeatingandtraining #HEAT #eatingright #exercise #healthyhydration

"Fitness isn't a punishment; it's a blessing. Nutrition isn't restrictive; it's healing. Health isn't a one-size-fits-all thing and may not look the same for everyone, but it is something worth fighting for." -Unknown Talk to our Registered Nutritionist-Dietitians and get personalized nutrition advice and healthy food delivery service.... Send us a message or Email us at [email protected] #happyeatingandtraining #HEAT #nutrition #instafit #fitnessmotivation #heatcravings #healthyfood #training #instafood #exercise #yourmenu

Are kids properly fed at home or even at school? Raising healthy kids now made easy with this simple food plate-guide adapted from the USDA MyPlate. This ensures nutritious meal for the little girls and boys at various ages. Nutrition refers to everything that the child eats and drinks. Just like us, their body uses nutrients from food to function properly and stay healthy. Nutrients include carbohydrates, proteins, fats, vitamins, and minerals. In the right amounts, nutrien...ts give the child energy to grow, learn, and be active. Consider the following in preparing their meals: Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds. Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains. Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium. Fruits. Encourage the child to eat a variety of fresh, canned, frozen or dried fruits rather than fruit juice. If the child drinks juice, make sure it's 100% juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar. Keep in mind that one-half cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories. Dairy. Encourage the child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages. For Child Nutrition Program, School Lunches and Nutrition Service, Email us at [email protected] #Nutrition #kidsnutrition #happyEatingAndTraining #HEAT #healthyeatingathomeandschool #Nutritiousmeals #heatcravings

Green beans are a popular and globally recognized vegetables since it can be grown in different climates. They appear in a wide array of cultural dishes and offer health benefits to people all around the world. There are many varieties of green beans throughout the world that comes in all shapes and colors. Despite the variable appearance of the beans, their nutritional content and health benefits remain similar. These nutrient-packed beans provides a very high amount of die...tary fiber, it also provides some of your daily protein requirements. It is a good source of vitamins like A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, iron, manganese, potassium, and copper. For healthy individuals, it is recommended to include 1 serving (1 cup) of green beans to your diet, 2-3 times a week. This low-calorie dietary choice is great for acquiring vitamins and minerals without adding any unwanted pounds! #happyeatingandtraining #HEAT #eatingright #yourmenu #vegetables #beans #greenbeans

Fish is nutritious, delicious and easy to prepare. For this reason, it should be relatively easy to incorporate it into the diet. Eating fish 2-3 times per week is considered sufficient to reap the benefits. These are some of the numerous reasons as to why you should eat fish and there are plenty more reasons why you should consume halibuts! Halibut is a lean, meaty white fish that is low in sodium, fat and calories. Halibut is abundant in omega-3 fatty acids, thus provide...s several cardiovascular benefits. Halibuts also benefit the body by lowering cholesterol and triglycerides in the blood, it is rich in magnesium which improves blood flow and distribution of nutrients to the entire body. When consumed in the boiled or baked form, halibut is likely to decrease the risk of atrial fibrillation, the most common type of heart arrhythmia in elders. https://m.facebook.com/happyeatingandtraining/ #nutrition #fish #halibuts #eatingright #heatcravings #healthyfood #training #instafood #yourmenu A delectable Halibut dish coming up next!

Mushrooms are fungi, which are so distinct in nature they are classified as their own kingdom separate from plants or animals. While commonly placed in the vegetable category for dietary recommendations, mushrooms are, however, not a vegetable based on their cellular organization and composition. Mushrooms provide many of the nutritional attributes of produce, as well as attributes more commonly found in meat, beans or grains. Mushrooms are low in calorie, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more.

We hate to break it to you, but science says there is no magic pill to lose weight or keep it off. It just doesn’t exist. A sustainable weight loss is achieved through a lifestyle change of 75% smart dieting and 25% exercise. The bad news is there are just no shortcuts here.... The good news is we can help outline the things you need to eat to successfully reach your weight loss goals. What and How Much to eat??? Email us at [email protected]. :) https://m.facebook.com/happyeatingandtraining/ #nutrition #instafit #fitnessmotivation #heatcravings #healthyfood #training #instafood #exercise #yourmenu

Beef consumption significantly contributes to the intake of protein, vitamins B6 and B12, zinc, iron, niacin, phosphorus and potassium for all age groups. Not just that! People who eat high-quality, nutrient-dense protein foods like beef each day are more likely to have an improved overall diet and get enough nutrients for optimal health. #food #healthy #fitness #beef #protein #yummy #nutrition #heatcravings #happyeating #training

Chicken Kebab with Mango Cucumber Salad

A very few people know that Cucumbers are believed to have originated in southern Asia and India more than 10,000 years ago. While most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants. It is a good source of phytonutrients such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits, according to World’s Healthiest Foods. The peel and see...ds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene, a form of vitamin A that is good for eyes. A Dish with Cucumber coming up next! :)

Did you know?? Mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities. One-cup serving of mangos is 100 calories Mangos provide 100% of your daily vitamin C, 35% of your daily vitamin A and 12% of your daily fiber.... A sample dish with Mangoes coming up next! :)