Lean mean fitness machine

[beautifulpicturesofhealthyfood]

The perfect brunch appetizers - Plantain “Cups” with a Mango & Avocado Salad topped with a healthy Coconut Whipped Cream - GF, Paleo!…RECIPE

[run-rhianna-run-deactivated2020]

When I first started University I was so excited to start being more independent! Had absolutely everything planned out! Until I got there and had to do my first food shop.

But, what should I buy?!

If you’re the same, or if you just want some advice on what your fridge should be stocked with to ensure you stay away from the notorious ready meal then read ahead! I’ve tried to keep it as clean/healthy as possible but it’s totally adaptable to whatever you want/need :)

Fruit and veggies:

Bananas 

Berries (frozen berries are cheaper than fresh!)

Apples

Lemons (great as condiments or sliced up in hot water, too)

Mangos

Pineapple

Grapes (Try freezing them as a summer snack, too!)

Avocado

Onions (I always have onions in my cupboard!)

Tomatoes

Spinach

Broccoli

Lettuce

Carrots

Mushrooms

Basically any fruit or veg you like that’s in season! Click here for a great info sheet about when food is in what season!

Protein

Chicken/turkey

Eggs

Salmon

Tuna

Cottage Cheese

Veggie/vegan protein

Tempeh

Tofu

Nuts and nut butters

Seeds

Beans

Quinoa

Lentils

Almond Milk

Grains and ‘good carbs’

Porridge/oats

Quinoa

Brown rice

Buckwheat

Brown rice

Wild rice

Sweet potato

Any bread you want, make sure it’s brown/wholemeal at least. Ezekiel bread is also great

Fats and oils

Almonds

Sunflower seeds

All natural nut butters (no sugar and no added salt)

Coconut oil

Extra virgin olive oil

Flax seeds

Chia seeds

Dairy and non-dairy alternatives

(If you eat dairy, obviously)

Greek yoghurt

Semi-skimmed/skimmed milk

Cottage cheese

Organic yoghurt

Almond milk

Soy milk

Oat milk

Rice milk

Legumes

Edamame

Black beans

Chick peas

Lentils

Peanuts/peanut butter (yep, peanuts are technically a legume!)

Condiments and seasonings

Salsa

Tabasco sauce

Low salt soy sauce

Hummus

Raw honey

Stevia

Apple cider vinegar

Mixed dried herbs

Freeze-dried basil

Lazy garlic

Paprika

Other necessities

Tea/coffee

Flour (any type you like)

Butter/spread

Ketchup

Canned beans

Canned tomatoes

Oxo cubes

Canned sweetcorn

Other general tips about shopping

Keep an extra loaf of bread in the freezer just in case

Keep a spare pint of milk in the freezer just in case

Start a weekly food planner to make sure you’re eating healthily and saving money on your food shop

If you’re having leftovers, it’s best not to re-heat pork, bacon or shellfish

If you’re not vegan/veggie, buy a whole chicken and cook it. You can use the meat for several meals such as sandwiches, curries, risottos, baked potatoes, salads etc.

Click here for a bunch of posts dedicated to help you with your shopping lists!

Part of my Student Survival Guide

[image source]

[the-exercist]

Raw Apple Pie Bites from The Healthy Maven:

1 cup pitted dates

1 cup dried apple rings, chopped

1 cup rolled oats

1 cup cashews

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp sea salt

Instructions:

Add dates and apple rings to a food processor and process until pea-sized.

Add in cashews and process until dates, apple rings and cashews come together in a sticky ball.

Break up the ball with your hands and add in the oats, spices and salt.

Continue processing until all ingredients are well combined and have a sticky consistency.

Roll into 20 or so balls.

Store in fridge or freezer.

[ryanthetachyon-deactivated20181]

Source

[runningraz]

Dude I can’t even walk in a strait line

[thatspartanchick]

Whoa

[radicalmuscle-deactivated-2019]

One of my favourite things is when two or more people are in motion side-by-side and they use different maneuvers to achieve the same goal.

[junosunderland-deactivated20190]

is this the training room from lara crofts mansion

[shutupmerlin]

I saw someone fly backwards off a treadmill today and I was laughing so hard I fell off the crosstrainer which made the girl next to me laugh so hard that she slipped off hers and it was 7:30 in the morning and there were just 3 of us sitting on the floor of the gym crying with laughter and in varying degrees of pain 

[ahealthblog]

Exercise protects the heart from injury by producing and storing nitric oxide   

[tastefullyoffensive]

[mrsjonie]

Shin splints occur when you overstress the muscles in your lower legs, causing small tears in the tissue. If you start to experience this pain, it’s not a serious injury, but it is also nothing to be ignored. To heal the tears, it’s best to lower the intensity of your run by walking instead, or add incline to the treadmill. If the pain is really bad, take a break from running and do some lower leg stretches and ice the area.

Since shin splints can happen when your calf muscles become stronger than the shin muscles, one way to prevent shin splints in the first place is to do some strengthening exercises. Heel walks are beneficial, but here’s a simple move you can do while at your desk.

Sit on a chair that’s tall enough to allow your toes to point without touching the floor.

Place a two- to six-pound dumbbell vertically in between your feet, squeezing the weight gently to keep it in place.

Begin by pointing your toes toward the floor. Then flex your feet and lift your toes as high as you can. This is one repetition.

Complete three sets of 12 reps, stretching your shins with the Reclining Hero in between each set.

[beauty--and--the--beard]

Where was this two weeks ago! Now I know though (:

[shreddingdonna]

[4gifs]

[girlgrowingsmall]

Being fit isn’t about body size or shape. It’s about optimizing your body’s potential to do awesome shit like this.

[trustmeimadoctorwho]

this is so inspirational.

[disenchanteddarling]

For real. I am so tired of people equating fit to being thin. Fuck that.

[ferrousfellow]

this is the first time i’ve seen this posted with body positive messages.  great!

[fuckingconversations]

As someone who has done gymnastics in various forms, his height is incredible. Check out where his head is - nearly chest level! And he drops his legs down so easily, arms tucked back casually. 

Rock on, dude. You’re amazing. 

[doctormemelordmd]

I hate that “you can’t be fat and fit” bullshit because it cuts an entire body type out of the equation.

People typically fall into three categories: ectomorph, mesomorph, and endomorph. Ectomorphs are skinny, wiry people with fast metabolisms who build lean muscle (think track runners or gymnasts). Mesomorphs are of the archetypal athletic body type that builds muscle while burning fat; they become bodybuilders and hunky actors.

Endomorphs, the third category, are always dismissed as unhealthy for the bullshit reasons I will detail: While they gain body fat easily, they gain muscle just as easily. But since it develops under a layer of fat you can’t see it. This doesn’t mean it’s not there. An endomorph could be a bear-wrestling Appalachian trail-hiking badass and people would still look at them and think “wow look at that fatass I bet they never move”. Bitch have you ever seen a linebacker they’re fat and they run just as much as the other guys on the team. Which is another point: endomorphs can do cardio and still be fat. Their bodies don’t let go of fat without a fight and the lengths they’d have to go to in order to lose most or all of their body fat (too much exercise, too little food) could in fact be detrimental to their health. Hell, I know a cross-country hiker with a beer belly who runs six miles a day without breaking a sweat.

tl;dr the notion that body fat automatically equates to poor muscle and cardio health is a notion that only works under the assumption that everyone is naturally ectomorphic or mesomorphic. This is not true thus this idea is wrong and stupid.

[girlprince-possum]

THERE IS SOME REALLY GOOD INFO IN THIS POST

[pandasfromspace-deactivated2017]

THIS HELPS ME SO MUCH

[glumshoe]

One of the best acrobats from Circus Harmony was tall and fat. He could fly just as gracefully as any of the lithe ‘gymnast-shaped’ performers.

[stunnerdd]

Never really realized how much fat was inbetween organs too!

[science--chick]

This is why people shouldn’t get discouraged when they first start losing weight. Its not gonna come off your tummy and thighs first its gonna come off between the organs.. where it shouldn’t be!

[girlgrowingsmall]

These visualizations are some of my biggest short-term motivators. They help me remember that a lot of the physical changes that occur from healthy habits are in parts we can’t see.

[fitmitch-blog-blog]

I couldn’t agree with Risa more. It’s easy to get discouraged when you feel like your hard work isn’t yielding any results, but things like this help me to remember that progress isn’t always visible. But that certainly doesn’t mean it isn’t occurring.

[hikingdreams]

[simplytaralynnblog]

The Essentials Guide For A Salad Making Kitchen!

ADD CHART TO PINTEREST HERE

[the-more-u-know]

How to make your groceries last longer 1. Chop up your chives and keep them in an old water bottle for extended freshness. 2. Rinse your berries in vinegar (both white and apple cider will work). 3. One rotten apple can spoil an entire batch of fruit, so the second you see something looking a little old be sure to toss it. 4. Add a dab of butter to the cut side of cheese to prevent it from drying out. Also, be sure to wrap it in wax paper (not plastic) and then place it into a reusable baggie and store it in the warmest area of your fridge (i.e., not your chiller drawer). 5. Store asparagus like fresh cut flowers. 6. Wrap the top of bananas with plastic wrap and they should keep 3 to 5 days longer. 7. Wrap greens such as broccoli, lettuce, and celery in foil before popping them into your refrigerator. 8. Tomatoes do not belong in your fridge—rather they should be stored outside of it at room temperature. 9. Leftover guacamole tends to oxidize and turn brown quickly. To prevent this, put plastic wrap over the top but make sure the plastic wrap is touching the entire exposed surface of the dip. 10. Mushrooms should never be stored in plastic. Instead, place them into a brown paper bag or a cardboard box. [Read More Here]

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[the-more-u-know]

A good chart to show hold long your vegetables, fruit and… other stuff would stay fresh for. Brought to you by visual.ly, a place with a TON of infographics, maybe the biggest on the web. 

[More Health Infographics Here] Follow us on Facebook Follow us on Twitter

[nutrisupsworldwide]

Push-ups, many people’s first real exercise - other than jumping jackets it seems - and still the king of zero-equipment exercises in my opinion. Here are 8 variations showing which muscles each variation targets the most. To increase range of motion you could use a set of push-up bar

LIKE^

[perks-of-being-chinese]

guys!! UNICEF is donating a days worth of clean water for every minute you don’t touch your phone

If you leave it on while you sleep, you could help someone for over a year. 

pleASE DO THIS

heres the link to the unicef thing btw