Skinnykc skinnykc homemade recipes, diet tips, clean eating and exercise

Feb

2017

Water content in different food types

antioxidants, food, minerals, water

skinnykc

kc's posts

01 Feb 2017

Water content in different food types:

You get about 20% of water from food each day. The benefits of getting water from food are mostly due to the slow absorption of nutrients along the way.

Here is a list of foods that have a high water content:

Cucumbers: 95 % water and low in calories. Anti-inflammatory and antioxidant.
Carrots: 90% water and loaded with beta carotene.
Zucchini: 95% water and antioxidant.
Iceberg lettuce: 95 % water and also contains essential minerals such as; potassium, manganese, iron, calcium, magnesium, phosphorous
Spinach: It does not have as much water as iceberg lettuce but it is loaded with vitamin K, manganese and magnesium.
Celery: 95 % water and is high in vitamin K , folate ,fibers and potassium. It protects the digestive system.
Cauliflower: 92 % water. It is also rich in vitamin C and Vitamin K
Soups: mainly homemade and consisting of vegetables without artificial flavorings, stock or high amounts of salt.
Tomatoes: 95% water and high in lycopene a powerful antioxidant.
Watermelon: 91 % water also high in lycopene
Strawberries: 91 % water and high in flavonoids that promote brain health.
Yogurt: 85% water and a great source of proteins and electrolytes that protects your heart and gut (probiotics).

Jan

2017

Sun Salutation A

skinnykc

kc's posts

31 Jan 2017

Sun Salutation A is a great way to start your day.

Engage in a series of 5 to 10 sun salutations every morning to experience a great evolution in your body strength and flexibility.

Cues:

Inhale arms up (elongate your arms and arch slightly your back)

Exhale all the way down fold forward fingers touching the floor or your ankles, keeping the knees straight.

Inhale flat back (look slightly forward and extend your shoulders keeping them away from the ears)

Exhale chaturanga dandasana or namaskar (knees down for beginners). Make sure there isn’t tension in the shoulders or in the neck.

Inhale Upward facing dog keeping your shoulders away from the ears.

Exhale downward facing dog for 5 breaths . Keep your back straight and use your core strength to pull the hips back to create a grounding sensation through the hamstrings and heels down into the ground.

At your fifth exhalation ,look forward jump or step the feet in between your hands.

Inhale flat back (shoulders down)

Exhale fold forward trying to get your face as close as possible to the knees.

inhale lift all the way up from your hips.

Exhale hands to the heart

Namaste!

Jan

2017

Green detox salad

detox, green, salad

skinnykc

KC's Recipes

24 Jan 2017

Ingredients:

kale

lettuce

carrots

almonds

walnuts

zucchini

Chia seeds

Mustard seeds

balsamic vinegar

olive oil

Mix all ingredients and serve.

It is best to buy organic veggies as they are free from harmful pesticides that might impair hormonal balance.

Detox diets are good for a period of 15 to 21 days and should be based on organic,gluten free and dairy free ingredients rather than only juicing veggies and fruits.

The body should not be depleted from essential nutrients.

The proper balance of a meal is a portion of carbohydrates such as legumes,quinoa,buckwheat,black rice or sweet potato ,a portion of good fats such as avocados,almonds, walnuts or olive oil along with healthy organic proteins such as white fish,salmon or chicken breast.

Jan

2017

How to get more proteins for breakfast?

How to get more proteins for breakfast?

There are many ways to boost your protein intake and your muscle built up mechanism. Here are simple ways to add high protein foods to fuel your day.

-Greek yogurt: have a cup of yogurt and keep the liquid that you see on top of the yogurt container as it is full of proteins.

-Prepare chia puddings by stirring 2 tablespoons of chia with half cup of almond milk.

-Chose high fiber cereals with soy puffs,quinoa and buckwheat.

-Go for an omelet with veggies as eggs contain high amounts of proteins.

-Nut butter spreads contain 7 grams of proteins per 2 tablespoons.

-Cottage cheese is also a good way of starting your day as it is high in protein and low in fat.

(1/2 cup contains 12 g of proteins)

-Quinoa porridge is also a healthy breakfast idea as 1 cup of quinoa contains 8 grams of proteins.

-Prepare an oat porridge by putting 1/3 cup of oat mixed with the same quantity of organic milk and store it overnight in the fridge. You can add to it some raw nuts to increase its protein and good fats content.