fast and easy homemade turkey burgers 

hi guys,

Homemade is always better then anything processed and available at the store!

You are not the cooking type? You don’t have time?
No problem here is how it’s done!

1/ buy ground turkey (organic is always a better choice 40 oz makes about 10 burgers) fresh cilantro( smallest amount) 2 eggs and blue cheese crumbles (or feta if you do not like blue)

2/ dice up the cilantro and open the turkey

3/  separate the white from the eggs

4/ mix all the ingredients together with the egg whites

5/ make burgers with your hands the size you like 

  

6/ cook in a pan with coconut oil at medium heat for about 10 minutes or until thoroughly cooked 

  
7/ freeze the rest if needed

8/ enjoy! 

  
Ciao for now!

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Yes you CAN eat healthier!

Hi guys,

Here is a quick tip to help you eat healthier.

Laying out your workout clothes at night for the next morning is a great visual reminder that you have a commitment to your exercise every day!

Do the same thing with your healthy foods, create visual reminders.

For example, leave a beautiful, colorful bowl of fruit on your counter instead of the fridge will help you achieve eating more fruits.

Research identified that healthy eating habits can be boosted simply by using the acronym CAN:

Convenient: Make your healthy foods easy to see, simple to reach and ready to eat

Attractive: Make your healthy foods look enticing by mixing colors, flavors and types

Normal: Make them the obvious choice in your kitchen

Start today and start eating healthier immediately!

Ciao for now!

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Eat this to kill stomach fat!

Hi guys,

Blasting calories at the gym doing the right combination is imperative and so is a good nutrition plan in order to lose belly fat.

But did you know that adding these foods might help reduce belly fat?

Dark chocolate:

Make sure to choose dark chocolate that has 70% or more cocoa which means less sugar and fat.

The healthy fats on the dark chocolate will prevent blood sugar spikes helping you burn fat more efficiently.

Peanut butter:

Peanut butter contains mononsaturated fats that promotes a healthy cardiovascular system and will keep you full longer. Some studies also suggests that peanut butter is a metabolism booster that keep you burning calories throughout the day.

Omelets:

Eggs have been shown to have important vitamins and minerals that regulate your hormones and are rich in protein. Add some healthy veggies and healthy fats like avocados and stay full longer.

Wild salmon

Salmon has Omega-3 fatty acids that keep your hormones balanced, especially the weight regulating ones.

Omega-3 also contribute to blood sugar balance which keep belly fat away and may help break down the belly fat that you already have, that’s a WINNER.

Berries

According to studies by the University of Michigan, the chemicals (phenolic compounds) that give berries their beautiful colors also do a great job at eliminating belly fat..and they are delicious!

Avocados:

Avocados are rich in healthy fats that will keep you full longer, help regulate hormones and also fight inflammation (therefore higher cortisol levels) that ultimately prevent you from losing weight especially in the midsection.

Cinnamon:

Cinnamon has the ability to burn fat and to help reduce blood sugar levels. Start adding it to your healthy recipes without adding the calories.

Ciao for now, happy belly fat burning!

#getupandmove

Join the event!
https://www.facebook.com/events/805192972879226/

Invite your family and friends and let’s start saving ourselves now!

Get up and move!

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How to eat healthy on a budget!

Hi guys,

I bet you wondered many times how you could eat a little healthier without spending too much money?

Well here is 10 basic easy steps for you to follow to start eating healthier today!

  1. Spend time and plan your week with recipes. Choose recipes that call for the same ingredients to reduce waste.
  2. Have a shopping list when hitting the store in order to reduce impulse buying. Use your phone apps like Food.com to help you stay organized, find recipes and make shopping lists.
  3. Use coupons and buy on sale items, meats and fish especially!
  4. Buy in bulk which is always cheaper. Store or freeze the rest.
  5. Avoid convenience items like frozen dinners, crackers and all things processed. Buy the ingredients and make it yourself.
  6. Choose store brands in order to reduce costs.
  7. Buy seasonal fresh fruits and vegetables.
  8. Buy frozen not in season fruits and vegetables.
  9. Spend one day cooking for the week so you are ready for busy nights!
  10. Do not shop when you are hungry, EVER! That’s how all the cookies end up in your cart!

Happy healthier eating!

Ciao for now!

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Homemade granola recipe

Hi guys,

First attempt at homemade granola was quite successful!

Ingredients:

4 cups of oats (use organic if possible)

1 cup of oat bran

1 cup of raw almonds

1 cup of dried cranberries

1/2 cup of buckwheat

1/3 cup of quinoa flakes

2 tablespoons of chia seeds

1 teaspoon of nutmeg

1 teaspoon of cinnamon

1 cup pf coconut oil

1 tablespoon of vanilla extract

1 tablespoon of almond extract

1/2 cup of cold black coffee

1 fresh squeezed lemon juice (no seeds please…)

4 tablespoons of honey

4 tablespoons of pancake syrup (all natural of course)

1.Heat the oven to 300 degrees. Line two baking sheets with parchment. Toss together all of the dry ingredients in a very large bowl.

2. Combine the oil, honey, and vanilla in a saucepan and warm over low heat, stirring, just until the mixture is fluid. Do not let it come to a simmer. Remove from the heat and stir into the dry ingredients. Mix until evenly coated.

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3. Spread the granola mixture on the sheet pans in an even layer, leaving a donut hole in the center (for even baking) and bake on the middle and lower racks, without stirring, for 30 to 40 minutes or until golden, rotating the baking pans front to back and top to bottom halfway through. Remove from the heat and allow to cool before breaking up into clumps. Store in well sealed jars, bags or containers.

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Delicious!

Mine did not clump to good but it is absolutely delicious and perfect for breakfast or snacking!

Ciao for now!

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