Trust The Process

In this last couple of days, I have been looking back to analyze what I have done and the gains I have made.

My current weight is 72.3 Kg with an estimated Body Fat% of 23.5% overall I am pleased with this results, also because I haven’t really eaten clean and I have not restricted myself as much.

The reason behind my happiness is that I have definitely packed some lean muscle mass on my body and this is really where you need to trust the process and to not lose the faith, I really need to keep going,  everything in the end will pay off, I know.

Looking back at some pictures in April and looking at the data at that time my Body Fat% was 22%, if I look the scale seems much less than that.

Next month will be a challenge, I will fly home for 3 weeks and as much as I want to keep watching my Macros I already know will not be perfect … It is one year and a half that I don’t visit home, and I am sure my mom is ready to cook all the delicious food that only a mom can do.

The other day I recalculate my Macros, and I have lowered my daily intake of 100 calories this will brig my daily calories at 1712 KCal, I have increased my Carb intake and decreased my Fat while maintaining the Protein intake at the same level I really want to see how my body will respond on this change, only trying and failing will lead you to success.

If you don’t know how to calculate your Macros I wrote a post in the past – Link is Here

That’s all I have to say in today post, as usual I am open to a discussion in a comment box below if you feel like.

Don’t forget to look at my Instagram page in case you are looking for some daily motivation.

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One Of My Favorite Snack

Fitness life can be tough at times, sure there are so many healthy choices out there but then we have to watch the macros and let it fit all together for the end of the day.

I enjoy eating and not because I am in my Fitness Journey I am always willing to give up to a great taste, for me all my meals have to be delightful but to achieve that you also need to cook, prepare and taste a different kind of combinations until when you find one that you can write down in your book and keep for life.

Today I want to share with you guys how I prepare one of my afternoon snack that for sure will be part of my book and that lately is my favorite and is worth the try.

You will need:

  • 150g of Fat-Free Greek Yogurt
  • 70g of Blueberries
  • 10g Honey 🍯

What I like to use in this recipe are the frozen blueberries which added to the Yogurt and the Honey will give a kind of ice cream consistency to the entire plate.

All of that may be sound not that exciting but give it a try and let me know how you have found it in the comment. What is your favorite snack worth to try? 

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2nd Week of 12 Week Challenge Program

It is almost 2 weeks I am in the 12 Week Challenge Program and I feel really great.

I feel definitely more energetic and I am enjoying my workout much more. Integration is helping as well and I have also both one of this one-gallon water jar to keep my water intake under the radar. I never thought I would be drinking such a big amount of water daily.

img_2332I weight my self-today and apparently, I haven’t lost anything, not even a gram, hahaha! The scale is trying to play with me!

I don’t mind cause I know that it is not completely true what the scale is telling me, yes indeed my weight is still the same but I have less fat and leaner muscles.

Let me know what you think if there is anything, in particular, you like me to cover.

Also remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out http://www.yellowstonenutra.com if you are interested in any supplement or gym gear.

 

Metabolic Cooking – Quick & Easy Fat Burning Recipes

Cooking when trying to burn fat and lose weight can be very tricky. But today I got great news for you all. I want to share with you this recipes book that I have been using lately.

The Metabolic Cooking is essentially a nutritional guide and recipe book that is designed specifically to boost your body’s metabolism and consequently burn fat.

You get over 250 nutritious and delicious recipes as well as nutritional guidelines, shopping lists and all you could possibly need to hit the ground at a run. In other words, it is a recipe book that will simply make your life easier instead of complicating it.

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Author Background

Schermata 2017-06-22 alle 6.11.52 PM.pngKarine Losier, co-author of the metabolic diet recipes goes by the nickname of “Lean Kitchen Queen”. With a background in culinary arts, she likes to challenge the common perceptions about culinary techniques and give her food a healthier twist, without sacrificing taste or appeal.

Her Master’s degree in the field of psychology makes her intimately aware of the psychological challenges with which every one of us struggles when it comes to body image, health, habits, and motivation.schermata-2017-06-22-alle-6-44-36-pm.png

Losier’s partner, in life and business, is Chef Dave Ruel, also known as “The Muscle Cook”. The combined talents of these two have created a great plan for eating that doesn’t mean you will have to eat bland foods while dieting.

 

Metabolic Cooking Review – How it Works

To explain in straightforward terms, the word metabolism refers to your body’s use of energy. A person with low metabolism doesn’t burn those calories quickly, which means the energy gets stored up for later use, in the form of fat cells.

A person with high metabolism does burn those calories, preventing them from being converted to fat, and even dipping into the energy reserves already stored in the pre-existing fat cells.

Some types of foods will actually prompt your body to store fat rather than use up the available energy, while other foods will prompt your body to charge up the burners and use that stored energy.

The bottom line is this: The Metabolic Cooking recipes will help you to avoid those foods that would add to your fat, increase the foods that help you burn fat, and keep your body’s burners turned to “high!”.

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Click Here To Visit Metabolic Cooking’s Official Website!

A SNEAK PEEK OF WHAT’S INSIDE…

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Metabolic Cooking Review – Pros and Con:

Pros of Metabolic Cooking Cookbook:

  • Nutritional information. Each recipe comes with the number of calories, the grams of protein and carbs, and the important nutritional information you need to know. For those like me that are trying to stay strict with our calorie intake, these books are supremely helpful.
  • Super simple instructions. All of the instructions are easy to follow.
  • Easy to use ingredients. Some of the recipes call for ingredients that you may not have handy, but most of them can be purchased at local supermarkets. You may need to shop at a few specialty stores to find everything, but it’s worth it to put out these delicious recipes.
  • The sixty days full refund guarantee is a pretty good indication metabolic-guarantee.gifthat Losier and Ruel are confident you will be satisfied with their recipes. You can try it risk-free for sixty days with a money-back guarantee!

Cons of the Metabolic Cooking Cookbook:

  • Lack of final pictures. Most recipes contain final pictures of the food being cooked with the recipes but few recipes do not have the final picture. So you will be left wondering about how some of the recipes will look like.
  • No primary ebook. When you get started with the Metabolic Cooking program, there’s nothing to help you navigate the books. There’s no primary ebook to help you understand how to read the books, but it just jumps right into the recipes.

Conclusion …..

I highly recommend the Metabolic Cooking Recipes for your kitchen if you want to get leaner, do it faster, and have your healthy food taste BETTER than ever. If your idea of healthy eating is eating the same old bland and boring food, this cookbook will definitely change the way you think about eating healthy. Metabolic Cooking has everything that you need for an effective and successful diet plan. I am sure there are other cookbooks out there but Metabolic Cooking is useful and affordable.

Click Here To Visit Metabolic Cooking’s Official Website!

 

Oatmeal – for a great day start

Many foods fall in and out of favor as health trends come and go. Not oatmeal. I do have oatmeal each day for breakfast.

Great oatmeal starts with plain rolled oats, or steel-cut oats, cooked in a little water or milk, and topped with wholesome ingredients. It’s a feel-good start to the day, and if you make it a habit, it can do your health some favors.

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Eating oats is linked to an average 7% drop in LDL cholesterol, research shows.

Your bowl of oatmeal gets even tastier when you top it with spices. Try cinnamon, ginger, or pumpkin pie spice.

Spoon in some frozen berries, and the warmth of the oatmeal will defrost them for you. Or try applesauce or dried fruit.

You can add milk (dairy, almond, soy, or whatever else you like), too.

Nutrition Fact Oatmeal

Asparagus, Why they should be included in your Weight Loss diet

Hey guys,

I have done some research on the Asparagus and why they should be included in the Weight Loss recipes.

  • Asparagus is low in fat and calories, in fact, one cup contains approximately 32 calories, but it also contains lots of soluble and insoluble fiber, making it a good choice if you’re trying to lose weight. Because your body digests fiber slowly, it keeps you feeling full in between meals.
  • Asparagus contains high levels of the amino acid asparagine, making it a natural diuretic. In other words, eating more of the spears can help flush excess fluid and salt from your body, which may help prevent urinary tract infections.
  • Asparagus is also a source of vitamin E, another important antioxidant. This vitamin helps strengthen your immune system and protects cells from the harmful effects of free radicals.
  • Along with other green, leafy vegetables, asparagus is a good source of vitamin K. The vitamin is crucial for coagulation (which helps your body stop bleeding after a cut) as well as bone health.
  • Asparagus is full of folate, a B vitamin that could lift your spirits and help ward off irritability.

In conclusion … Yes, eating asparagus does make your pee smell. But once you’re past that, there are plenty of reasons to fill your plate with more of this superfood. This veggie is packed with vitamins and minerals like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber.

Salmon and Asparagus

 

 

The Challenge has commenced

Hey guys,

the challenge has commenced. It is a week now already, I have started my workout, thrown all the junk food, prepared my supplements and started with my clean eat routine.

I will keep you posted on my progress, I am also opening a YouTube Channel where I will post my recipe, talk with you all and interact, would love to receive feedback and comments.

All of this for me is becoming part of my journey for my healthy life. Why you don’t join me as well, be together will be more simple.

Follow me on Facebook – Click Here

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How to stop cravings and lose weight

Hey guys,

I know how it is when you are dieting and trying hard to lose weight and suddenly you start craving. All of the sudden your body is sending you messages that something is missing. The good news is that we can replace the craving with the vitamin, mineral, or nutrient that your body really needs and the craving will be eliminated.

Simple enough? Imagine how much faster and easier you will lose weight once you eliminate these cravings, ready to get into it? Let’s go!

Chocolate – Your body needs magnesium and doesn’t know how to tell you. Add the recommendations to your diet in order to see your cravings disappear.

Replace with eating: Seeds, nuts, fruits, veggies and raw cacao

Sugar – This one is a bit difficult but I will explain. You are either lacking chromium, carbon, phosphorus, sulphur, or tryptophan. Your body can’t spell half of that stuff, let alone tell you it needs it. Add the things below to your diet and see which one makes the cravings disappear.

Replace with eating: Chromium – Chicken, broccoli, grapes, cheese  Carbon – Fresh fruits  Phosphorus – fatty fish, eggs, grains, veggies, nuts, dairy, beef, chicken  Sulphur – horseradish, cauliflower, cabbage, cranberries  Tryptophan – Raisins, cheese, sweet potatoes, spinach

CarbsNitrogen is the thing your body is trying to let you know it needs. The solution is fairly simple and tasty, check it out.

Replace with eating: High protein foods ex. Beans, nuts, fatty fish, chia seeds.

Salt – You are in need of chloride and silicon add these foods to your diet and watch your cravings melt away.

Replace with eating: Goat milk, cashews, seeds, fatty fish, and nuts

Watch this Video for FREE on how to lose 23 POUNDS in 21 DAYS – Click Here NOW!

 

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Banana Pancakes Recipe – A great way to start your day

Hi Guys!

Today I want to share what I eat for breakfast as my Pre Workout and one of my prefered recipe.

All together is very simple and even yammy for my Banana Pancakes ….

Ingredients

  • 2 eggs
  • 1 Banana

( For more reach and extra yammy flavour add a tea-spoon of Vanilla extract )

Preparation

1. Put all the ingredient in a blender and mix it.

2. Heat a skillet to medium and add in some oil or butter. Cook until you start to see bubbles releasing from the top of the pancake. Flip and cook until the other side is golden brown.

3. Garnish your pancakes with your favorite toppings! (Banana slices, Blueberry, Strawberry, Raspberry – my is favourite one)

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4. Serve with maple syrup.