Monday 30 November 2015

3 Ways to Use the Band Pull-Apart during Your Next Workout

Hello!



This article will also be dedicated to our male readers :) It is about band pull-apart exercise. The movement strengthens the muscles in your upper back and the stabiliser muscles in your shoulder joints. Building these areas will improve your posture, and increase your bench press, squat, and deadlift. 

There are three ways you can program the exercise into your workout routine. 

1. Use it as part of your warmup. Do 10 to 20 reps.
2. Preform it as an "active recovery" between other exercises. Do 10 to 20 reps. 
3. Do an upper-back finisher at the end of your workout to get a great pump. Do 50 to 100 reps as fast as possible.

If you think that it's too easy for you, you can create more tension by using a thicker band or placing your hands closer together.

Till the next time,

Healthy&Happy crew ^^

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Burn calories now!

Hey,

in this article you will find information about all kind of exercises and how many of then you need to burn specific quantity of calories! I just love this idea. Whenever you feel like burning down 100 calories, come here and you'll find the answer. You need to burn 1000 calories? Guess what, here you'll be able to find guidelines how to do that!






















Burn those bad boys down!
Happy & Healthy crew
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30 day startup challenge for men

Hello,

we decided that is time to take care of our male readers. So we are presenting 30 day abs and squats challenge. It is a great start to a journey of a fit body. Why to delay when you can start right now?



Get your toned body now,
Healthy & Happy crew
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Sunday 22 November 2015

Weekend workout

Hello guys,

as today is Sunday and most of you take Saturdays and Sundays as "time to relax and get lazy" it doesn't mean it have to be like that. If you had an absolutely crazy week and didn't spend any time for your body - weekend is a perfect time to do that! So no more excuses, no more "I'm tired and I need rest", no more "But it will not change anything", because it will! These exercises will not take much of your time, and every minute spent will be worth for your effort. With a help of this short, easy workout plan,  you will tone your abs, arms and but. Your body be grateful for that!


Do good for your body, because you only have one to live in.
Happy & Healthy crew

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Friday 20 November 2015

Healthy Fruit Desserts

Hey, guys! 


Craving for something sweet? Don't want to feel guilty after eating huge slice of cake that has lots of calories in it? What if I told you that you can satisfy your cravings in a healthier way and enjoy sweet things without feeling guilty. 



I would suggest you to eat more fruits and less sugar! I found some easy and healthy dessert recipes for you to try :) They are easy to make, they are healthy and more important they have only five ingredients or even less :) 



Apricot-Raspberry Tartlets



Ingredients: 

3 tablespoons apricot preserves
12 dried apricots
1/4 cup fresh ricotta cheese
12 prepared mini phyllo shells
12 raspberries

Directions:

Whisk together the apricot preserves and 3 tablespoons water in a small microwave-safe bowl; stir in the dried apricots. Cover the bowl tightly with plastic wrap; cut a small slit in the center of the wrap with the tip of a paring knife to vent excess steam. Microwave on high for 2 minutes. Carefully remove the plastic wrap (be careful to avoid the hot steam) and let the apricots come to room temperature, stirring occasionally, about 20 minutes.

Put 1 teaspoon ricotta in each phyllo shell. Gently press 1 apricot into each shell, slightly to the side, and place 1 raspberry next to it. Drizzle a little of the sauce the apricots cooked in over the top. Repeat with the remaining ingredients and serve.

Frozen Chocolate-Banana Pops


Ingredients:

4 large ripe bananas
3 tablespoons unsweetened cocoa powder
3 tablespoons heavy cream
3 tablespoons maple syrup
1/2 cup salted, roasted peanuts, finely chopped

Directions:

Special equipment: six 3- to 4-ounce ice-pop molds

Break the bananas into chunks, and puree in a food processor until the mixture is smooth and creamy. Add the cocoa powder, cream and maple syrup, and puree until combined. Spoon the banana mixture into ice-pop molds, and freeze until firm, 8 hours or overnight.

Spread the peanuts on a plate. Run hot water over the ice pops to help loosen them, then unmold, roll them in the peanuts and serve (or keep them frozen on a parchment-lined baking sheet until ready to serve).

Orange-Fool Napoleons


Ingredients:

4 medium navel oranges (2 to 2 1/4 pounds), zest of 1orange grated and reserved
2 tablespoons honey
1 cup nonfat Greek yogurt
1 teaspoon orange-flower water
1/4 cup shelled raw pistachios

Directions:

Cut off about 1 inch from both ends of all 4 oranges; reserve the ends. Stand 1 orange cut-side down on a cutting board. Working from top to bottom, cut away the peel and pith. Cut the orange into 3 rounds, each about 3/4-inch-thick, transferring the rounds to a medium bowl as you work. Repeat with the remaining oranges. Refrigerate the slices until needed.

Squeeze the juice from the reserved orange ends into a small saucepan. Add the orange zest, honey and any remaining juice from your cutting board, and bring to a boil over medium-high heat. Boil, swirling the pot occasionally, until syrupy, about 6 minutes. Toward the end, the surface will be covered with big brownish bubbles. You should have about 1/4 cup of syrup. Let cool to room temperature, about 25 minutes.

Meanwhile, heat a small skillet over medium heat, add the pistachios and cook, tossing frequently until fragrant and toasted, about 4 minutes. Let cool, then chop.

Whisk together the yogurt, half the syrup and the orange-blossom water in a medium bowl.

In each of 4 shallow bowls, layer 3 orange slices with 1 tablespoon of the yogurt mixture, beginning with an orange slice and ending with yogurt. Drizzle the remaining orange syrup over the tops, sprinkle with pistachios and serve.

Honey-Roasted Pineapple with Greek Yogurt



Ingredients:


Juice of 2 oranges (1/2 cup)
1/4 cup honey
1 vanilla bean, split and scraped
1/2 a fresh pineapple, peeled, cored and cut into 1/2-inch-thick slices
One 7-ounce container 2 percent Greek yogurt

Directions:

Special equipment: 9-by-13-inch broiler-proof baking dish

Position an oven rack in the upper third of the oven, and preheat to 450 degrees F.

Combine 1 cup water, orange juice, honey and vanilla bean pod and seeds in a small saucepan. Bring to a boil, stirring occasionally to loosen the honey. Turn off the heat, and leave the saucepan on the stove. (You may need to reduce the roasting juices a little more once the pineapple is cooked.)

Arrange the pineapple slices in a broiler-proof 9-by-13 baking dish. Pour the orange syrup over the pineapple. Roast, basting occasionally, until the pineapple is tender and the juices have reduced, about 20 minutes.

Set the oven to broil, and continue to cook the pineapple until it is a deep golden yellow and lightly brown around the edges, 5 to 10 minutes more.

The roasting juices should be reduced and syrupy, measuring about 1/4 cup. If they are too watery, remove the pineapple slices with a slotted spoon to a medium bowl, return the juices to the saucepan and reduce the juices over medium-high heat until syrupy, about 1/4 cup.

Divide the yogurt among 4 small bowls. Top with the pineapple slices, and drizzle with the syrup.

Enjoy your dessert without feeling guilty! 

Healthy&Happy crew ^^

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Friday treatment

Hello!

It is Friday and one more wonderful workweek is going to end. We believe that you worked really hard and now you deserve relaxation. One of the best way for us to treat our selves is to make a little SPA at home.




Today we advise you to make SCRUBS!

4 homemade scrubs are easy to make and will help you to relax, start enjoy your weekend.

For each of these scrubs, you can prepare them directly in the jar, or you can mix the ingredients separately in a bowl and then pack them in jars. If mixing in the jars, adjust the amounts to fit the size of your container. You will want to fill the jar about 3/4 of the way with the scrub element (salt, coffee, etc) and then add your oil until it covers the scrub.
As for the oils, go with whatever light oil suits you, like almond, olive, safflower, just pick your favourite one.












CHAI SPICE SCRUB

1-cup sugar
1-tablespoon cinnamon
1-teaspoon ginger
1/2 teaspoon clove
1/2 teaspoon nutmeg
1/4 – 1/2 cup light oil












PEPPERMINT MOCHA SCRUB

1-cup ground coffee
2-tablespoons unsweetened cocoa powder
10-drops peppermint pure essential oil
1/4 – 1/2 cup light oil

















CITRUS HONEY SCRUB

1-cup sea salt
1-tablespoon citrus zest or ground dried citrus peels
1-tablespoon honey
5-10 drops citrus essential oil
1/4 – 1/2 cup light oil















VANILLA SUGAR COOKIE SCRUB

2/3 cup brown sugar
1/3 cup ground oats (grind oats in blender)
1-teaspoon pure vanilla extract
1/4 – 1/2 cup almond oil













Enjoy your Friday!

Happy&Healthy Crew
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Thursday 19 November 2015

Quotes of the day, November

30th of November, 2015














29th of November, 2015


















28th of November, 2015


















27th of November, 2015

















26th of November, 2015
























25th of November, 2015















24th of November, 2015
















23rd of November, 2015















22nd of November, 2015















21st of November, 2015















20th of November, 2015















19th of November, 2015

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Tuesday 17 November 2015

How to enjoy life? Five easy steps

Hey!



Sometimes it's hard to enjoy life when it's dark and rainy outside, but don't let weather ruin your mood! Here you will find the key to happiness, follow these steps and you will find yourself enjoying rain more :)

First of all, don't let people get to you. If someone says something mean to you or one of your friends, just let it go. You shouldn't get yourself down over something stupid. You can be anyone you want to be.

Second, do the things you love. If you like something, then do that! No one can judge you for that. If you are passionate about something, just enjoy doing it without thinking about others. The most important thing is your life is you.

Third, remember your duties. It's important to keep up with your busy schedule, but don't let your obligations bum you out. Sticking to a routine will lower stress.

Fourth step is, spend time with your friends and family. These are the people who get you through the day, so don't shut them out. Without them, you would not have many people to talk to!

Last but not least, look on the bright side of life. If things aren't going too smoothly, try to find a positive about the situation. There's almost always something good to look forward to!

Always remember that you are responsible for your own happiness, so try to stay positive!

Healthy&Happy crew wish you a joyful day ^^



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The rules to live by: correct way of eating

Hello guys,

in the article about food combining we shared some tips, how food can be combined. If you haven't read it yet, go and check it out Food combining tips.

This article is related to the same topic. Here you will find some additional information what you SHOULD do and what you SHOULDN'T do when you start adapting this way of eating.

DONT'S:

Avoid combining Proteins and Carbohydrates! If an acid and a base are combined together in the stomach, digestion screeches to a halt, foods and chemicals combine and become sludge in your system where now they can sit and ferment for days just like adding sugar to a gas tank. This rule becomes the most important to follow! DO NOT mix proteins and starches in a single meal. However, this rule needs to be broken down further, because not all proteins have the same digestive requirements.

Red meats (Beef & Lamb) should NEVER be eaten with a carbohydrate or starch. White meats (Chicken, Pork & Fish) can be eaten with carbohydrates or starches but should be reserved to Whole Grain types of carbs.

Don't eat Fruits with other food groups. They should be eaten alone on an empty stomach, as a meal or snack. More about eating fruits.


Don't drink Milk! Milk should be given up at all costs. It doesn't combine well with anything, and slows or stops the normal digestion process.More about issue with milk.

Don't drink Soda or Pop: carbonated sweet drinks are horrible for us and so are their diet counter parts. You should avoid these drinks as much as possible.

Don't eat Desserts right after your meal! You can have sweets, try to find types that are low in saturated fats and trans fats, but eat then an hour or two after your meal. More about desserts and sweets.

Don't drink Alcohol during the week! If you need a cocktail in the evening, you can get by with a glass of wine and the best for you is a Red wine. If you know you are going to drink, it will be very helpful to drink Green tea before you drink and after to cleanse yourself of the effects and toxins it puts in your body. 

DO'S:

Eat Yogurt a couple times a day! Eating yogurt will boost your energy, give you bone building calcium and flush your body of fat. 


Use Fats and Oils with foods! Limit the quantities used as they could slow down the process of digestion, but you have to eat fat to lose fat, and choosing the correct fats is the key! More about GOOD and BAD fats.

Drink lots of Water! Water flushes our bodies, getting rid of impurities, keeping us hydrated, it helps to keep us looking younger. If you dislike the taste of water, chose a zero calorie flavoring like citrus fruits or cucumbers to make it more appealing for you to drink.

Eat High Fiber Vegetables each day! Fibrous veggies help to cleanse our system quickly and rid our bodies of putrefied waits. More about eating and combining vegetables.


Select more Raw Foods over Prepared Packaged Foods. When shopping for ingredients for your meal it is always a better decision to choose Fresh or Raw foods over the canned or packaged foods. Prepared foods tend to be loaded in preservatives, saturates fats and chemicals our bodies have trouble breaking down causing them to ferment and putrefy.

Use more Whole Grain Carbohydrates! Whole Grain forms of carbs have higher levels of fiber in them, and fiber cancels put a portion of the total carbohydrates of the food. Learn to calculate carbohydrates and fiber.


More about Food Groups

It's time to start forming the right eating habits!
Happy&Healthy crew




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Food Groups

Hi,

as we write a lot about food in our blog, we decided that it would be a great idea to clarify food groups, as they play a major role in food combining and building right eating habits.

There are 5 major Food groups:

  • Proteins (Meat, Dairy, Eggs, Beans & Nuts)
  • Carbohydrates (Starches, Fruits & Sugar)
  • Fruits (Acid Fruits & Sweet Fruits)
  • Fats (Animal & Vegetable)
  • Vegetables (Non-Starchy & Mildly Starchy).



We hope You found this information useful,
Healthy&Happy team



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Monday 16 November 2015

ABS, THIGHS, & BUTTS

Hey, hey, hey, guess who's back!

Today we wanted to share short workout routine for your abs, thighs and butt. From warm up to cool down, it's just a little over 20 minutes, so it should be easy to fit into your busy day. You can do these exercises with or without weight. So lets start!



Remember, you have only one body to live in, so have it in the best shape!
Happy&Healthy crew^^

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Food combining tips

Hey,


Want to lose weight rapidly? EAT MORE! Although that may sound counter intuitive, there's a science behind our recommendation. But before you get too excited and double-up on ice cream and cookies, realize this trick does have some caveats. To make it work, you'll need to pair the right foods together on plate. Check out our pairings and accelerate the rate of your weight loss, today!

Combine a spicy food with protein
If you combine, for example, hot peppers with some protein, you will maximize calorie burning benefits which are provided by spicy food. Not only does protein have a lot of staying power, meaning it will help you fuller longer, but it also can help you burn more fat. So serve a spicy salsa over your favorite piece of fish or splash some hot sauce on your grilled chicken!

Some ideas:
  • Chili pepper (cayenne) + chicken
  • Garlic + fish
  • Hot sauce + eggs
  • Tuna + ginger

Combine a carbohydrate-rich food with a healthy fat
Have you ever noticed that if you eat a carb-rich food by itself that it almost seems to make you hungrier? That's because we digest carbohydrates very quickly so they don't keep us full very long. However, they give us  primary source of energy and fuel that we need to exercise and burn fat so don't cut them out! Instead, combine a carbohydrate-rich food, such an apple, with a healthy fat, such as peanut butter. The healthy fat will digest more slowly, keeping you feeling full much longer and helping you eat less overall. 

Some ideas:
  • Apple + peanut butter
  • Pistachios + almonds
  • Nut butter + banana
  • Raspberries + walnuts
  • Peanut butter + grainy bread




Combine a high fiber food with water
If you don't drink plenty of water with foods that are full of fiber, it can lead you to gastrointestinal issues. But that's not the only reason you should drink water along with your high-fiber food. Foods that are full of fiber stay in your digestive tract longer than foods without fiber and when you add water as well, it can really help you feel full on less food. In fact, studies shown that drinking water before meals can help you curb your appetite and cut calories. So try it by snacking on some dry whole-grain, high fiber cereal with a tall glass of water.

Some ideas:
  • Cereals + water
  • Water + citrus fruits
  • Avocado + broccoli + water
  • Oatmeal + berries + water


Combine vegetables with...everything
Since vegetables are high in nutrients and low in calories, they are your secret weight-loss weapon. If you fill half your plate with veggies at each meal, you will automatically be filling up on less calories that if you were eating a plate that was mainly proteins ans starches. Also, vegetables take more energy to digest than most other foods, so they can contribute to the fat burning process in more ways than one. Eating plenty of vegetables at every meal (even for breakfasts!) is a great way to keep your metabolism burning strong and keeping your full fat-burning potential, even when you are cutting back on calories.

Some ideas:
  • Bell peppers + eggs
  • Corn + beans
  • Potatoes + pepper
  • Pumpkin seeds + greens
  • Baby carrots + hummus

Fat burning drinks:
White tea + lemon
Green tea + mint
Water + citrus fruits
Coffee + cinnamon

Fat burning deserts/snacks:
Yogurt + cinnamon
Banana + spinach
Apples + watermelon
Yogurt + raspberries
Dark chocolate + apple


Read more about correct way of eating - The Rules to live by.

Stay healthy and happy!
Healthy&Happy crew





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