Fluffy Low Carb Biscuits with Almond Flour

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These low-carb biscuits are fluffy and require no rolling at all. They are made by simply dropping a spoonful of mixture onto a baking sheet. This method, along with minimal handling of the dough, lends itself to the fluffy texture of these biscuits. It is, however, important that you use a fat that is solid at room temperature – like refined coconut oil, palm oil or even butter.

Almond flour replaces all purpose flour which makes these delicious biscuits gluten-free, low-carb and are high in protein. A savoury alternative is just a delicious by adding 1 cup grated sharp cheddar cheese and/or 4 slices crumbled cooked bacon and/or 2 tablespoons minced green onions (just the green part) or chives. A natural sweeter alternative is also delicious by adding ½ cup sultanas or raisins to the mixture, thereby creating a type of rock cake.

INGREDIENTS:

2 ¼ cups almond meal or flour (Alternatively, you can make your own almond meal by finely grinding whole almonds in a food processor)
3 tablespoons coconut oil, palm oil or butter.
1 ½ teaspoons baking powder
½ cup powdered egg whites
¼ teaspoons salt
sugar substitute equal to 1 tablespoon sugar
½ cup heavy cream
½ cup other milky liquid like unsweetened soy milk, milk, cream or half and half

INSTRUCTIONS:

1. Preheat oven to 400°F and line a baking sheet with parchment paper. You may decide to rather spray (with non-stick baking spray) or grease the baking sheet.
2. In a large bowl, mix oil and almond meal together with a pastry blender or rub together with your fingers until it’s the texture of coarse meal. Alternatively, this can be done in a food processor by blitzing for a few seconds.
3. Stir in the rest of the dry ingredients (baking powder, powdered egg whites, salt and sugar substitute). If using a food processor, add the remaining dry ingredients and blitz for 2 seconds.
4. In a liquid measuring cup, combine the cream and milk. If you’re using liquid artificial sweetener, add that too.
5. Pour the cream mixture over the dry. Gently mix with a blunt knife and let it sit for 3 – 4 minutes. If using a food processor, pour the wet ingredients over the dry ingredients and blitz for a few seconds. Allow to sit for 3 – 4 minutes.
6. Drop by tablespoons on prepared baking sheet
7. Bake for about 10 minutes, depending on size, until golden brown.
8. Remove pan from oven and using a spatula, transfer the biscuits to a cooling rack. Best served warm.
9. Yields 12 biscuits.

„Yoga Burn” Review: Can Yoga Help To Lose Weight?

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Though it started out as a fad, the popularity of yoga today means it’s not going away anytime soon. Used by millions of people as a daily form of exercise, yoga is also an ancient wellness practice that helps you to align your mind, body and soul into a beneficial relationship. “Yoga” actually comes from a Sanskrit word that represents a union between your individual consciousness and universal consciousness, and taking part in your own yoga routine is a great way to align yourself with the rest of the world.

Not only is yoga a great way to connect more deeply with yourself, it also has impressive weight loss benefits. Regularly practicing yoga will increase your flexibility, improve your breathing, and strengthen and add flexibility to your muscles. However, not all yoga routines are designed to blast away fat. In order to get the best weight loss benefits, you need to take part in a high powered yoga routine designed to get you moving and shed your weight faster than ever. To see a real difference in your waist line, you need to take part in the Yoga Burn program.

What is Yoga Burn?

Created by Zoe Bray-Cotton, Yoga Burn is an exercise program meant to enhance your fitness and lifestyle, so that you can live a happier, healthier life. The program is designed around a strategic 3 phase approach to natural weight loss and body sculpting in a way that benefits the modern woman. No matter what challenges for your fitness you face in everyday life, the Yoga Burn program is equipped to help you tackle them.

The author, Zoe Bray-Cotton is a certified toga instructor, personal trainer and female fitness expert. Relying on over 10 years of personal training and yoga teaching experience, Yoga Burn was thoughtfully designed by Zoe with the help of a team of exercise specialists to help women around the world improve their health and happiness through the daily use of the innovative program.

If you’re ready to make a change for your health but can’t handle the idea of paying for overpriced classes in a sweaty studio, Yoga Burn is for you. The program is made to be convenient and is fully downloadable, meaning it can be played on any mobile device or computer, or you can take advantage of the convenience of the included cds to run the program on any device you want. If you want to lose weight on your own time without committing to countless hours at the gym, Yoga Burn may be the solution you are looking for.

The Three Phases of Yoga Burn

The Yoga Burn program is split into three separate programs that each target a specific part of your health and fitness plan for losing weight.

Phase 1: Foundational Flow

Just as the name implies, phase one is all about building your foundation for yoga and encouraging a natural flow between movements. These first four weeks are designed to teach you what a strong yoga practice looks and feels like, so that you can start developing long, lean muscles and have fun in the process. Beginners and advance yoga practitioners alike will find lots to learn from these unique sequences, and you’ll learn the forms to use to create a beneficial “mind-body” connection between your muscles and your mind. By setting up a strong foundation in this phase, you’ll be equipped to handle what comes next in the program.

Phase 2: Transitional Flow

Once you’ve secured your foundation, you’re ready to give your yoga routine a boost. The transition flow program teaches you how to burn more calories and rev up your heart rate in order to lose weight faster than ever. Each video focuses on different large muscle groups, including the upper body, lower body and core. Through the program you learn the ways to properly transition between moves while focusing on the beauty of the present moment.

Phase 3: Mastery Flow

The final phase of Yoga Burn is the part of the program where you really get to kick things up a notch. Now, you’re ready to blast away calories with high powered routines that transform your body and leaves your metabolism in top shape. Each pose has more repetition in this part of the program, meaning that your muscles will experience more fatigue and specific ‚trouble areas’ will be targeted directly through compound movements designed to tighten up your body in the shortest amount of time. Not only will Phase 3 spice up your yoga routine, it’s designed to reenergize and invigorate both your mind and mental focus to help you fully maximize your weight loss benefits.

Product Details

Today, you can try the Yoga Burn program risk free with their 100% money back guarantee. The $37 Yoga Burn program comes with a digital download of the entire program plus a physical collection of the cds for every phase (shipping and handling is a separate expense). For just $57, you can enjoy a double set of the physical collection, plus the digital download.

Visit Yoga Burn Official Website

9 Things You Need In Your Home Gym In 2017

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We may be in the depths of winter, but we all know that summer will come. And with summer, comes swimsuits. That thought alone can inspire dread deep in our hearts. However, that thought is also enough to spur one to shed the excess winter pounds. If the thought of a sweaty, expensive gym, crowded with people, that you have to travel to is simply daunting in and of itself, then maybe you want to consider bringing the gym to your home. Personally, the physical experience of working out is exhausting enough that it is a deterrent to the effort of getting to and from the gym.

As you begin working out, you know that you will wear yourself out physically, you will be tired, but also that you will get used to it and as your body strengthens you will experience less fatigue from exercise. If you want to have a plan or simulate having a personal trainer, look online and you will find a great deal of resources to help you stay on track and working towards your goals.

Home gym equipment is available to help you meet your goals of physical fitness and target trouble areas. There is equipment to address nearly all fitness goals, from increasing overall physical endurance to toning your body for the visual appeal of swimsuit wear, there are many options to choose from.

Treadmill

This may be the most common home exercise equipment, and for excellent reasons. Running is a basic exercise, and works the entire cardiovascular system. Weight loss is attainable with a running program, and you will find that your entire body is involved in your workout.

Although running is generally preferred to be an outside activity, in inclement weather a treadmill will let you continue with your fitness program. You don’t get the benefit of the fresh air, but at least you can still get the other benefits.

There are many variations in treadmills, so you will be able to tailor your choice to what best serves you and your situation. Do you intend to walk or run? If you plan on lots of running, you will want to be selective about the durability and a motor that can stand up to the higher demands on it. If you plan to just walk for your workouts, you won’t need that same level. Some machines are able to be folded for storage, or at least have the walking space lifted up to take up less space, so space considerations are a significant issue as you investigate. A treadmill that is entirely stationary will take up more space than one that is made to fold up. And then there is the price issue. Treadmills vary widely in price, generally related to the durability, options and other considerations.
photo: SF-T7603 Electric Treadmill, available at Amazon

Elliptical trainer

This is generally a machine that you will find in your fitness store right next to the treadmills. It gives you the benefit of a treadmill and the additional challenge similar to a stair stepper. Your heart rate will be more challenged more due to the type of combination workout you will get. Many people consider the elliptical as boring and repetitive, however the workout you get may be what you are looking for. You will want to do your research as there are good and bad ways to use this machine and you certainly don’t want to skimp on getting the biggest bang from you workout Available at Amazon

Stationary Bicycles

These workout machines are one of the earliest and most commonly used machines. Technology has come a long way, and now you can use this bike and feel like you are riding a typical bike, but instead of just a static flat ride, you can adjust settings so you can modify your workout to be interesting and challenging. You can experience a workout that feels like you are riding hills, flat areas, speed targets and more. You will find yourself not only sitting to ride, but standing and using other position for climbing. You will find that not only can you burn 500 to 900 calories an hour, but you can get an entire body workout. Used correctly, with all the options, you can see huge changes in your entire body.

photo: Sunny Health & Fitness Indoor Cycle Trainer, Available at Amazon

 

Bosu Balance Trainer

This piece of equipment will give you a workout different from all others. You will not only target toning body areas, but you will gain flexibility, core strength, balance, cardiovascular efficiency, and endurance.

  • There are two sizes to this trainer, the full size and the sport size, which is smaller at 50cm. So you can consider your space availability with these options.
  • This trainer comes with a DVD and a wall chart of exercises that can be performed with the trainer.
  • It can be used balanced on the dome, or with the flat base down, to increase your options for doing planks, crunches, toning and cardiovascular work.

Available at Amazon

Mini-trampolines

These popular pieces of equipment have many names, commonly referred to as fitness trampolines or rebounders. Using this equipment for ten minutes gives you a workout that is comperable to running for thirty minutes, giving you an opportunity to make large changes in your fitness in a smaller amount of time. Knowing this, it is difficult to decide that you don’t have time for a workout, no matter your schedule. Many users of these rebounders report that they greatly enjoy their workouts on this equipment and compare it to th fun of a full size trampoline. It is much easier to shed pounds when you enjoy your workout! Fitness trampolines at Amazon

Suspension Trainer

Any time you are working against gravity you will get a more intense workout, so these suspension trainers are a huge bonus as your entire body is off of theh ground. You will be using your core more due to instability, and find that while it is certainly more challenging, it is also more beneficial in a workout. A suspension trainer is very portable and can be used once you can securely attach it to a sturdy point. You can use a door, or even a tree limb, so the options are nearly limitless as long as they are strong and secure.

TRX Training – Suspension Trainer Basic Kit, Available at Amazon

Pull Up Bar

If you are targeting your upper body, you will want to work on pull ups. While these are very challenging for most people, starting with just one or two will get you going and work on strengthening your arms. This is an item that is made to set up in doorframes in your home, is moveable, and generally simple to get securely installed. You won’t even need to damage your walls with holes. There are options to consider, such as differences in handles that help you get varieties of grips, and even spots where resistance bands can be added support to aid your workout. Available at Amazon

Resistance Bands

Imagine a giant rubberband that can help you in your workouts. When you lift a weight, it doesn’t give you consistent tension. A resistance band will give you continual resistance that will help you build strength and muscle. Storage is not a concern as they are much smaller than free weights, and can really add to the work of your exercises and challenge you. Available at Amazon

Jump Rope

When you think of jumping rope, you likely hearken back to your childhood memories. What you didn’t know as a kid was that this is an inexpensive, do nearly anywhere kind of exercise. If you are trying to make the most of your workout time, you will be encouraged to hear that ten minutes of jumping rope will get your cardiovascular workout in, and equals about thirty minutes of running exercise. Talk about literally getting a great workout bang for you buck! Jump ropes at Amazon

Easy Cloud Bread Recipe

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Looking for high protein and almost no carbs, then try this bread, clouds float in the wind and are full of nothing, just like my bread, except for the protein, hence the shape and name.

Prep time: 20 minutes Cooking time: 30 minutes Makes: 10 breads

Ingredients

¼ tsp cream of tartar
3 eggs, separated
1 – 1gram packet artificial sweetener
3tbs whole milk cottage cheese, or cream cheese only

Instructions

  • Heat the stove to 300F.
  • Separate the yolks from the white of the egg, making sure there is no yolk in it.
  • Blend together the yolks and cheese with the sweetener, using a bowl.
  • Use a separate bowl and beat the egg whites with the cream of tartar, they need to become fluffy and stiff.
  • Now gently mix in the yolk mix to the beaten whites, be careful not to knock the whites flat.
  • Spray grease 2 cookie trays, and ladle in 10 equal amounts, around 4 inches wide.
  • Place in the center of the oven and cook for 30 minutes, just keep on eye on them as they could be longer or quicker, depending on your oven.
  • Once ready take out and rest on a cooling rack.
  • When they have cooled put into a Ziploc bag or container and leave for 24 hours.

 

10 Minute Love Handle And Thigh Workout

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When it comes to our appearance, there are certain areas that leave us feeling more subconscious than others. For example, the core and lower body tends to be the main concern and let’s not forget that it can also bring health issues.10minutrthighs

In recent years, we have developed the term ‘muffin-top’ for the small overhanging fat over trousers or skirts. On the side stomach, we can also refer to these as the ‘love handles’ or even the ‘spare tyre’. In essence, this section of our body forms the core and connects the upper body to our lower body.

In order to trim or lose the muffin top entirely, the area needs to be targeted during your workout. Recently, we created a superb ten minute workout that enables you to target the love handles, thighs, and the abs from many different angles. However, you will feel it working your entire body.

Love Sweat Fitness created a excellent 10-minute workout target the thighs, tone the love handles, and work your abs from all angles. But don’t you worry. Your entire body will be worked.

The Exercises:

  1. Grand plie
  2. Heel lifts
  3. Squat jumps
  4. Oblique twists
  5. Puppy dog leg lifts
  6. Inner thigh leg lifts
  7. Side leg rise

 

Before you press play, all you need is a mat and a bottle of water. If you want to work the love handles, your core, and thighs, this ten minute workout will do exactly that. What’s more, you can complete the workout anywhere you wish.

Of course, you mustn’t forget nutrition to complement your workouts as the two will work as a partnership to get you into shape!

Check Love Sweat Fitness youtube channel for more great videos

 

10 minute love handle and thigh workout

Low Carb Cream Cheese Pancakes

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Many people are turning to a low carb lifestyle to curb their sugar cravings and to shed some extra pounds. Breakfast doesn’t have to be a dreary affair. Cream cheese pancakes are low carb and gluten free and are super quick and easy to make too. They are a fresh and healthy alternative to the traditional doughy pancakes which often lead us to become lethargic and weary after eating them. Having a low calorie count is an extra bonus and the eggs in the recipe will also make you feel fuller for longer.

They taste like warm thin mini cheese cakes and the texture is somewhat elastic and pliable and could even be used as wraps when made a little bigger. Extra ingredients could be added for variation such as ½ tsp vanilla extract or 1 tablespoon small coconut flakes. Add these extras after the mixture has been blended.

CREAM CHEESE PANCAKES

INGREDIENTS:

  • 2 oz. cream cheese (room temperature)

  • 2 eggs

  • 1 teaspoon granulated sugar substitute (Swerve/Stevia or similar)

  • ½ teaspoon cinnamon

INSTRUCTIONS:

  • Bring cream cheese to room temperature. This facilitates easier mixing, giving it a lump-free texture. Blend eggs, sugar, cinnamon and cream cheese with a whisk or fork.

  • Alternatively, if pressed for time, place cold cream cheese with all the other ingredients in a blender and blitz until smooth.

  • Allow the mixture to stand until any bubbles have subsided. This is an important – otherwise the pancakes could break and fall apart in the pan.

  • Pour ¼ of the batter into a hot greased pan – use butter or a non-stick spray like PAM spray.

  • Cook for approximately two minutes then flip and cook for approximately 1 minute on the other side. Repeat with the rest of the batter.

  • Serve with sugar-free syrup/honey and fresh berries or granulated sugar substitute and sprinklings of lemon juice.

The recipe adapted from www.ibreatheimhungry.com/2012/01/cream-cheese-pancakes.html

9 Tasty Substitutions When Starting a Low-Carb Diet

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I
n the past, carbohydrates have been labeled as the cause for weight gain, and it was recommended that diets should contain little to no carbohydrates if your goal is weight loss. Research and practice has revealed that we must have carbs to provide energy for our bodies. However, all carbs are not the same and some are much healthier for you than others and will contribute less to potential weight gain. Everyone, whether a typical active person or an athlete in training, must have carbohydrates in order to function at their best and most efficiently.

Here are some good options for beneficial carbohydrates:

1. Quinoa

quinoa2
vanillaechoes/depositphotos

Quinoa is trendy at the moment, most particularly because it was unknown to most people until recently. It not only has wonderful nutrition, but is a good alternative to more typical carb sources that are less nutrient full. In quinoa you will get Vitamin E, potassium, iron, excellent protein, magnesium, fiber and is a huge source of amino acids, nine to be exact. These amino acids are crucial to repairing and building muscles, and a well functioning immune system. Packed inside quinoa are even more benefits: anti-inflammatory qualities, antioxidants, and even particular fats that are known to be beneficial to the heart. All these benefits make it a superb carbohydrate that will take the place of less healthy options.

Here are some recipes that will appeal to your taste buds as well as your health:

http://www.lecremedelacrumb.com/2014/12/quinoa-chicken-nuggets.html
Photo:www.lecremedelacrumb.com

Quinoa chicken nuggets „Tasty baked chicken nuggets with a crispy quinoa coating – so easy and healthy!”

Healthy quinoa chicken curry bowls ” …I used tomato and eggplant again because the combo of those two lovers in the Spanish Chicken and Potatoes was whoa good, and once again, even for the non-eggplanters in the house, the veggies delivered.”

Photo:www.howsweeteats.com


Roasted red pepper, quinoa and white bean burgers
 – „The awesome thing is that these quinoa burgers are just as delicious off the bun as they are sandwiched in between.”

 

5 Effective Quick Abs HIIT Workouts

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When deciding to exercise, one of the main focuses will be on the removal of belly fat and we now know better than to run for hours on end as there are more effective methods. Recently, High-Intensity Interval Training (HIIT) has become a popular choice as many exercises can target the stomach and help to chisel those much-desired abs. If you wanted to do the same, we have five fantastic exercises that will help to burn that fat away faster than ever before.

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Before we get started, you can easily make your HIIT workouts even more effective by using a timer (smartphone app will work just as well), water, yoga mat, and a towel. Once you have these by your side, you are ready to begin your workout;

These are five simple exercises that don’t require investment in equipment but will soon strengthen and tone your core. As long as you complete this workout several times a week, you will soon see a change and the hard work will have paid off. Try to repeat each exercise at least ten times with small breaks to create an entire workout lasting around 30 minutes!

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Pilates 100

This move is infamous purely because it can be so hard but if you add it to your workout, you will soon see the difference. With your back flat to the floor and your legs out straight pointing at a comfortable angle, focused breathing will allow you to really target the abs.

V Sit-Up

To target the rectus abdominus (the lower ab), you will need the V sit-up and you will also get the added benefit of targeting obliques. Once you are laying flat on the floor outstretched, the aim is to bring your body into a ‘V’ shape by pulling your upper body forward and your legs straight up.

=>Best Abs & Core  Workouts for Quick Yet Efficient Training

Plank (Knee to Elbow)

This is yet another exercise with a poor reputation but can you see how the exercises that make you work are the most effective? Again, planks aren’t fun but they target your abs just like the previous two. Once you’re in a plank position, bring your knees up to your elbows in turn; even after just one set, you will really feel it get to work.

Side Plank (Leg Lift)

Continuing on the plank theme, this exercise will see you lean onto one arm so you are facing sideways before then lifting your upper leg into the air. This exercise is many trainer’s favourite as it hits the core and builds strong muscles. Not only will you strengthen and tone your core, you will also benefit from engaging the gluteus medius. The good thing about this exercise is that there are ways to make it slightly easier if you need to start a bit lighter; be sure to push yourself once you feel comfortable though!

Slow Bicycle

The final exercise is a tricky one because it seems natural to move faster but it is the control that really helps to engage the abs. After laying on the floor and bringing your legs up, pull each one towards your chest in turn whilst moving the opposite shoulder to your leg. Can you keep control and resist the burn?

 

9 Amazing Workouts For Strong And Sculpted Arms

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You might wonder how developing a sleeker, stronger upper body is similar to math! Many intelligent women just don’t believe its a feat they can accomplish or say they do not want to look muscular so they choose to do nothing. There are many exercises that will not build muscle mass but will firm up your arms, make them longer and absolutely perfect for sleeveless tops in the dead of summer.

The Best News: you can do these exercises at home by simply using your own body weight. You do not have to invest in expensive equipment or gadgets.

Trainer’s Tip: To increase caloric burn and see great results, quickly, march or jump in place for 2 minutes after completing each move.

11. Kickback with a Twist

Exercise Goals

Do you envy the firm, toned triceps of your peers? Here’s how to give yours a better and sleeker shape.

Steps

Hold your arms on your sides and grab a dumbbell of up to eight pounds in each hand. Stand with your feet wider than the width of your shoulder and maintain a straight back. Bend forward at the waist to allow your upper body to become parallel to the ground. Bring up your elbows so your upper arms are at the same level as your back. In this position, your elbows should be at 45 degrees while your palms should face each other. Keep your upper arms still and spread your both hands behind you. Next, rotate your wrists till your palms face up. Allow your palms to face each other again and bend your elbows to return to the initial position by bringing the dumbbells towards your body. Do three sets of this exercise, with 15 repetitions in each step.

9 Amazing Exercises for Strong and Sculpted Arms

6 Awesome Low Carb Swaps That Will Help You Slim Down

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It’s surprising how easy it is to switch out high-carb foods in recipes and replace them with low-carb alternatives that even taste better. I’m showing you 5 easy-to-switch low-carb alternatives that you’ll love using in these tasty recipes. Once you try these, you’ll see how easy it is to cook low-carb meals that are as yummy as yummy can be!

1Make Spaghetti with Squash vs. Pasta

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via: www.everydaydishes.com

 

You’re in for a surprise when you make your spaghetti dish with a slightly nutty and sweet flavored spaghetti squash instead of the carb-heavy pasta spaghetti you usually use. Squash is considered highly nutritious, jam-packed with vitamin B and C as well as omega-3 fatty acids. You can count on getting a good energy boost from spaghetti squash.

Try these recipes:

Spaghetti Squash Casserole

Baked Four Cheese Garlic Spaghetti Squash