Have you ever been told that sweet potatoes are better for you than white potatoes? 🍠🥔 Until recently, I believed this too! It’s a common myth that has travelled around over the past few years. To address this, I’ve put together a quick breakdown on the differences and similarities ☺️ read below! - Information by @thehealthylabel ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sweet potato 🍠⠀ • Member of the Convolvulaceae family (not a close relative to regular potatoes)⠀ ✅ Better source of vitamin C than white potatoes⠀ ✅ Much better source of vitamin A (one cup of SP meets over 100% of your daily vitamin A requirement)⠀ ✅ Slightly better source of fibre when compared by 100g⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ White potatoes 🥔⠀ • Member of the Solanaceae family⠀ ✅ Better source of iron and potassium than SP⠀ ✅ Better source of folate⠀ ✅ Higher in resistant starch, especially when cooked and cooled (a type of carbohydrate that promotes gut health and blood sugar control)⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ BOTH:⠀ ✅ Affordable, quality sources of carbohydrates⠀ ✅ Very similar in energy & macro composition⠀ ✅ You can absolutely eat and enjoy both as part of a balanced diet ✅ Extra note: both of them have a similar glycemic index and load depending on the cooking method ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤷🏻♀️ White potatoes have been demonised due to the belief that they can inherently cause weight gain. The truth is that it’s the cooking process and ingredients that are often added that can cause potatoes to become energy dense (eg. deep frying and processing into potato chips). Ideally, use cooking methods such as baking, boiling and steaming if you want to avoid this ☺️⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔑 Take home message:⠀ Both of these types of potatoes are affordable, satisfying and healthy additions to your plate — and variety is key as part of a balanced diet!⠀
Turun berat badan dan tetap menjaga kesehatan itu harus berjalan beriringan. Ibarat dua sejoli yang tak boleh dipisahkan. . Tahukah kamu bahwa mengonsumsi makanan yang monoton atau kurang bervariasi berhubungan erat dengan menurunnya keberagaman bakteri baik di dalam usus? . Hal ini tentu berdampak kurang baik, mengingat bahwa bakteri-bakteri baik tersebut memiliki fungsi spesifiknya masing-masing. . Misalkan: mencerna dan memetabolisme zat gizi tertentu seperti serat, lemak, dan glukosa, sebagai imunitas atau antibodi, dan bahkan dapat membantu mengontrol nafsu makan. . Selain itu, kurangnya variasi makanan juga dikaitkan dengan meningkatnya inflamasi di dalam tubuh dan juga menurunnya massa otot. . Nah kan. Jadi jelas, bahwa poin pertama dalam 10 PESAN GIZI SEIMBANG yang berbunyi "Syukuri dan Nikmati Anekaragam Jenis Makanan" perlu dipraktekkan. Kalau mau turun berat badan, tinggal kalori dan pemilihan jenis makanannya yang disesuaikan. . Semoga bermanfaat. Jangan lupa share/tag temanmu ya! . . Sumber: -https://ncbi.nlm.nih.gov/pubmed/22797518 -https://ncbi.nlm.nih.gov/pubmed/26260141 -https://ncbi.nlm.nih.gov/pubmed/25066177
Dipping into the weekend with a heavy finisher ... 50kg weighted dips into strict bodyweight muscle ups. —————— Focus will always be on mastering bodyweight movements whilst not neglecting a well rounded athletic physique. #geneslifestyle
What are the best gains? 🧐 BISTRO MORGAN GAINS OF COURSE 😎✊ 🍩Hot Cross Doughie 🍩The Easter Hunt: Stuffed with a Creme Egg 🍩Bruno Mars: Salted Caramel Filling 🍩The New Yorker: Cheesecake filling 🍩Gay Time Crunch: Caramel Injection 🍩Twix me one more time Baby: Nutella Injection SWIPEY SWIPE for the filling of the doughnuts 😱⏩ look at that Creme egg filling 👀😭 Quick question. HANDS UP if you agree that Easter time has the best chocolate in the whole year? I swear I wish Easter chocolate could stay around 😭 My favourite is definitely the Bruno Mars, honestly @bistromorgan has the BEST salted caramel in Australia.. THERE I SAID IT. BUT today, the Hot Cross Doughie definitely stole the show, the cinnamon and the salted caramel custard was actually amazing 😭😱
Finding your limiting factor🔍. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The biggest reason I enjoy CrossFit is because it exposes my weaknesses. There will always be something for me to work on, regardless of experience🏋🏻♂️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Growth is controlled not by your total or greatest strengths, but by your greatest weakness. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re an experienced athlete chances are you are more than likely well acquainted with your body, and in what movements you excel in and where you struggle, thanks to flexibility issues or prior injuries. If that’s the case, finding your limiting factor may be as simple as tracing your inability to lock out your arms on a push jerk back to an injury you sustained in the past. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, even the best of us often wonder why they struggle in certain movements from time to time. If you are unable to self-diagnose, it’s time to call for some back up☎️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have someone observe how you move, or better yet, a coach. They may be able to immediately identify the issue that you were previously unaware of🤷🏻♂️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once they’ve identified the root cause of your lack of mobility/strength/coordination/whatever in a respective movement or ability, you need to develop a plan to make it a strength, not a weakness. It would be too easy to simply say “practice makes perfect”, but one can’t deny that overcoming a weakness takes a lot of time and effort⏰.
Late night macro capping, Easter edition: Slow cooker sweet and sour chicken. I never of get bored of this one, I'm pretty proud of how authentic it tastes. With 4 hot cross buns, a tub of strawberry yogurt, a fulfil bar and a Cadbury buttons Easter egg. Calories:2722 Fat:55 Carbs:378 Protein:186 Recipe for the sweet and sour chicken is included in the takeaway favourites section of my second eBook (vol2)👍🏼 check the link in my bio for a preview of what's waiting inside 🙄 and as of now (if you haven't heard) you can get all five of my ebooks at a discounted price, look for the Beltsander complete works Deal on my website 👆🏼.
Been working on my essays recently (deadlines are in next week!😖) so I’m just eating something very simple with minimal cooking needed. Overnight oats, salad, wraps and sandwiches are good options 🤓 I’ve found that mixing korean chilli paste with tuna is so good in a wrap! This is how I make it: -mix tuna with korean chilli paste in a bowl -place salad veg on the wrap, add tuna, beans and shredded carrot, add extra korean chilli paste and finish with extra salad veg on top. Then wrap it! The veg works as a barrier to prevent the wrap from getting soggy.😁
Breakfast this morning was a mango bowl from @50_nine 🥭 fresh pulped mango blended with ice topped with strawberries, blueberries, banana, granola, cacao nibs and desiccated coconut🥥🍌 perfect for this lovely weather☀️
Listen...I know you guys are distraught I didn’t make my own artistic masterpiece. Try to forgive me. Sometimes it’s just redundant and I don’t want to intimidate the interwebs with my Picasso alter-ego. . . @theflexibledietinglifestyle crusheddd it with this one . . So I’ll just throw in my two cents. . . 💰Cent 1: If you’re new to tracking macros, I can imagine your brain just went all mushy looking at this. Yes, it’s SUPER comprehensive and if you have some experience tracking it’s a ridiculously good piece of info. But if you are just starting out and this makes you overwhelmed af, I feel you. If you’re new to tracking your macros/calories you may want to start with fewer categories and worry about the nuances later. . . 💰Cent 2: Again, I’ll say it: this post is fantastic and 100% accurate. Butttttt there’s sometimes a difference between “What something IS” and “What’s the most beneficial way to think bout it”. Yes Beans and Quinoa HAVE protein. But unless you’re a vegetarian you’d be better off thinking of those as carbs (that have some protein) and not mistake them for an even split. . . 1 cup of quinoa = 40g carbs + 8g protein . . As you track more and more you’re going to start to recognize some of these “tweener” foods that aren’t just “1 thing” and it’s definitely something to take into account as you learn more. - But for the most part…most foods…are mostly 1 thing. - If you’re brand new to tracking it might be best to decrease the complexity. Most people already think tracking is confusing enough - I’ll post something super simple as an exaggerated comparison later - If you’re a bit further on in your tracking journey and you want to say smart shit like “nuance” you can’t find a better macro cheat sheet than this one. Definitely the best one I’ve seen. - #jordanlipsfitness#antifaddiet#countingmacros#fatlosstips#tipsforfatloss#fatlossjourney#fatlossjourney2019
How to create a healthy plate no matter what diet/lifestyle you follow! 🌱❤️(*Swipe to see 4 more examples*) . . . Here’s the deal. Whether you’re paleo, keto, vegan, gluten free or just follow a general healthy lifestyle, we all benefit from eating more whole foods and a variety of plants. I love these illustrations because it shows how any of these diets could end up on the processed end of the spectrum. Some things to keep in mind when creating a healthier plate: . 1️⃣ Lots of vegetables 2️⃣ An abundance of diverse color 3️⃣ Nutrient-density 4️⃣ Most likely either include a starchy carb or healthy fat 5️⃣ Add some filling protein whether that is animal or plant based . If there’s one thing we can all agree upon, is that most everyone benefits from adding more plants in our diets. Plants contain fiber, antioxidants, phytochemicals, and polyphenols which are essential for optimal health. Phytochemicals are exclusively found in plants and the more phytochemicals we consume, the better our body is able to combat oxidative stress, reduce stress induced apoptosis, decrease inflammation, and protect the gut. . So no matter what camp you lean towards, I encourage you to listen to your body, stick to more whole foods and find the right balance for you 😁 . Hope you found this helpful. Lots of love, . Credit: @functional.foods . #cleaneating#healthyeating#nutrition#cleaneats#mealprep#foodprep#fitfood#protein#weightloss#mealplan#paleo#macros#mealprepmonday#flexibledieting#iifym#instahealth#glutenfree#getfit#gains#meals#healthyliving#healthylifestyle#plantbased#whatsonmyplate#fitnessfood#fitfood#fitfoodie#eatyourveggies#lowcarb
What does EHP mean to you? Following on from @jeff_lumapas and @philgoodnation I want to share what EHP Labs means to me. It is so much more than a brand or a supplement company. EHP is never ending focus, determination and drive to become better. EHP is the hard work that goes on behind the scenes of every prep. It is the hours and hours of training in the gym, it is the time spent on the treadmill doing never ending cardio, it is the time spent in the kitchen weighing food to the gram and prepping meals. It is the blood, sweat and tears left behind at the end of each day which marks determination and satisfaction. EHP is the grind that goes on while the rest of the world sleeps. It is the early mornings, late nights, the wired minds and passionate ideas that push us to be our best and become our best - to be who we want to be. Empowered. Human. Movement. Though it started because of the supplements, back when I first began my fitness journey, EHP is now part of my dream. I never believed I would become a WBFF Bikini Pro. But here I am. Now, I'm working on winning my crown and @ehplabs_ausnz are helping me get there. As they have from the very moment I decided to change my life. Through the daily motivation, the ethos, the values. I have learnt that I am capable of so much more than I ever thought possible. And this is the message EHP promotes. Just as @izharbasha has had an inspiring journey to turn EHP into one of the most incredible companies in the world, EHP pushes individuals to become the best they can be. I could not be more grateful for the support, positivity and motivation I get from my EHP family each and every day. So, tomorrow - and every single day without fail - I will wake up. I will have my Oxyshred and I will do something I didn't think I could. So. What is EHPlabs to me? It's overcoming all obstacles, taking on all challenges and looking fear in the eye with a smile. Its becoming the person you've always wanted to be... And then exceeding
Kali ini aku mau bahas cara untuk meningkatkan berat badan vs masa otot ya. Karena selama ini bahas cara menurunkan berat badan sampai banyak yang tanya ini. - Jadi intinya itu tetap sama aja, pakai prinsip keseimbangan energi, kalau untuk menurunkan berat badan kamu perlu untuk konsumsi kalori lebih sedikit dari yang tubuh kamu perlukan, sebaliknya untuk menaikkan berat badan kamu perlu konsumsi kalori lebih banyak. - Nah sama juga dengan weight loss dan fat loss itu berbeda. Ketika kamu mau menaikkan berat badan itu juga beda, hanya sekedar naik berat badan atau naik masa otot (lebih berbentuk). - Seperti yang aku tulis di post, kalau untuk sekedar naik berat badan itu kamu hanya perlu makan lebih banyak, karena tujuannya cuma mau naik berat di timbangan aja. Tentu di sini yang naik kebanyakan adalah lemak dan kamu bisa naik dalam jumlah dari sedikit sampai banyak tergantung dari seberapa besar kelebihan kalori kamu. - Berbeda dengan masa otot, ketika mau meningkatkan masa otot itu lebih sulit, lebih butuh waktu dan lebih harus bisa konsisten. Tapi tentu saja hasilnya akan lebih baik. Di sini kamu mau naik berat badan hanya 1-2kg aja per bulan karena tujuannya adalah meningkatkan masa otot dengan berusaha lemak yang naik sesedikit mungkin.
It’s been a while...sorry! Thought I’d drop a few lines on Easter after seeing this picture shared. Fat loss is about BALANCE, no single day, or single food is going to make or break your progress. If you enjoy an Easter egg (or two) then just bloody eat one! Just remember not to eat 6 every day for a week, if you can make it fit your calories GREAT, if not then just make sure you’re back on it straight after. You can have your cake (egg) and eat it too, if you learn a little balance 😉 Don’t punish yourself or say you CAN’T have something you want, health and fitness should be about finding a way to have the things you enjoy and maintain the body/fitness you desire. Have a good Easter!
Staple low kcal foods? By @smurray_32 ➖ ----------------------------- .Follow @easyy.diet for more diet knowledge Tag your friend who need to know that ———————— Having already done a caption on low kcal foods & my recent “crash vs smart diet” post” I didn’t want to discuss the same topic & provide no new value so instead, today I want to talk about how that “crash” diet may actually make you FATTER in the long run.
Happy Saturday 🙌 awesome leg session today @leading_results_fitness_gym and then spending the afternoon watch @rubiescottfitness compete for the first time @ukultimatephysiques show 😁 can’t wait to see her rock the stage!! 📷 @snhfoto
Wassup my beautiful people 🌺 thank the good lord we were able to slip in a workout today 😪🙏🏽 so I don’t know what I weigh, I haven’t been eating clean-ish and we’re still going hard like we never had a few days off gym 😂 I’ve always been open about my strength in terms of it being .... low but at the same time I think it’s high for others ... but yeah, we’re still giving it 💯% every time we step into the gym 😤 here’s your usual bench press doing an alright 5 reps and having the last 3 reps spotted on 💯KGs 🙏🏽 If you scroll down my insta page (it might take a while 😅) but I think I posted up my fail on attempting 💯KGs on bench 😂 it goes to show, consistency and perseverance always brings great results in the long run 🙏🏽❤️ grateful and thankful I’m still sticking to this passion and can’t wait to see what the lord has in store for it 🌺 blessed night everyone, I hope everyone’s staying safe and warm 🥶
Tag a friend who needs to see this! Posting this again so more people will see it. Unfortunately there are no magic for losing fat. Losing fat happens when you decide to commit to a journey, where hard work and resistance to various temptations is required.✅ - Nutrition is your biggest priority. To lose fat, a caloric deficit is required. Only when you body burns more than it consumes, will you shed fat. You also want to make sure you keep your protein high, to aid in muscle retention and that you have a nutritious and high quality diet. - When it comes to training, you want to try to maintain as much strength as possible. In compound lifts you want to stay on the same weights as long as you can before you have to drop. Getting weak is natural, but this way you ensure you keep as much muscle as you can. 🏋️♂️ - Cardio is not necessary to lose fat. However, it is a great tool to help you create a larger caloric deficit. Or if you feel like you need to eat more food because you’re hungry, simply do more cardio, so that you can eat more.💧 - Finally, nothing success isn’t achieved without hard work and consistency. So make sure your diet is good, that you work hard in the gym and that you pull through! 🔥 ——————— For any questions related to Healthy Nutrition and Dieting, feel free to leave a comment or to DM us. #iifym #mealprep#fitfood #fatloss#fitnessjourney#macros#healthyfoodporn#flexibledieting#absaremadeinthekitchen#lowfat #preworkout #iifymgirls#healthyrecipe #weightlosstips#ifitfitsyourmacros#getshredded#workoutplan #nutritioncoach #mealprepping #mealprepideas#caloriedeficit #weightlossplan#bodybuildingfood #fatlosstips #iifymrecipes #macrotracking#nutritionfacts #countingmacros #diethacks#nutritionplan
COMPETITION TIME . Happy Saturday Family! 🙌🏼☀️ . I asked if you all wanted a little giveaway yesterday and I was met with a resounding yes 💪🏼 No particular reason for this giveaway, other than I’ve never done one and I’ve recently had a ton more people getting involved with my posts. Just a small thankyou to show my gratitude! 😘😊 . So I’ll keep it simple! Entry requirements are as follows: . 1. Be following @macro.fit 2. Like the photo 📸 3. Tag a pal 👍🏼 . Each individual post with a new person tagged is a new entry! I’ll be picking a winner at random on Monday 22nd (Evening Probably 😂) so get tagging and you could win the goods 📦 . Good luck to everyone who enters, hopefully I’ll be able to do a few bigger ones in the future 🙌🏼🐣 . Btw...Please be from the UK 🇬🇧😂
When it comes to logging your food, what is your mindset around it? . Do you hate it? Feel like it's a waste of time? Inconvenience? Monotonous? . Or do you look at it as an opportunity to learn? An opportunity to get better each day by making better choices? . A discipline that is going to pay off in other areas of your life? . Maybe you look at it like a game... a puzzle of how to hit a desired set of macronutrients that is specific to what you want with your body composition... . If you are in a negative mindset, see what happens when you shift it. . I would bet you become a lot more adherent, consistent, and disciplined in the choices that you are making and begin to see results a lot faster. . It’ll also help build discipline in other areas of life as well. . How you do one thing is how you do everything. . Have some fun with it... spend time in the app learning about your food and how to tweak serving sizes and different combinations of foods to get your numbers where they need to be. . Take notes in the food notes section...make observations... . Notes? Yes, notes! Just like you would journal about your day and what happened in it, do the same with your food. . What is causing you to make the choices you are making? How are you feeling emotionally each day? How is your sleep? Stress? . All of these things play a huge role in your behavior with food and the more attentive you are to them, the faster you'll be able to pinpoint different variables that are derailing you. . It's this kind of attention to detail that get people results. . Is it necessary? No . However, it's a massive opportunity for you to grow as a person and commit to becoming more aware of your environment and how it influences your choices, as well as committing to making better choices with your nutrition to have a better quality of life. . Just like anything you do in life, if you approach it with a negative mindset, it's likely going to turn out negative . If you do decide to log your
La shreddance, c’est de voir la veine du bibi malgré les manches longues 😄 Photo du training de samedi dernier, ce matin c’était bien évidement en manches courtes vu la chaleur tropicale 🥵 on a bien transpiré du gras ce matin, après une semaine de cheatmeals à répétition (vie sociale & stress combiné ça kill !). Pas mal de rétention d’eau du coup, mais là on est reparti pour éliminer tout ça 😈 Parce que l’été est bientôt là, c’est pas le moment de lâcher la shape 💪🏼 Sinon bon week-end de Pâques, moi j’ai déjà fait le plein de chocolat j’en peux plus 🤪🍫🐣 #musculation#fitness#fitfam#fitfrenchies#fitgirl#iifym#flexibledieting#shape#shredded#easter
Ein paar süße kleine Gugelhupfe dürfen am Osterwochenende natürlich nicht fehlen ❤️🐣 . . . #food#blogger#foodblogger#inspo#potd#flexibledieting#fitspo#fitfam#fitgirl#fitness#foodlover#foodporn#instafood#foodinspiration#homemade#foodgallery#follow#lifestyle#foodpic#foodie#picoftheday#photooftheday#instadaily#instagood#goodvibes#foodgram#easter#cake#weekend#saturday
The suns back, that only means one thing - the garden selfies are making a return 🙌🏻 . Brief afternoon in the gym for PT then I was lucky enough to spend the afternoon in the garden with my little man! I’m working Monday so I’m making the most of the next two days 💕 . Hope you all have an amazing weekend - and how are we almost at week 3 of the Summer Shred?! Time is FLYING by!! . . . . . . #fitnesslifestyle#fitness#weighttraining#womensbest#postpartumfitness#womensfitness#gymsharkwomen