2 ingredient pumpkin chocolate chip muffins
Ingredients
15 ounces canned pumpkin puree (not pumpkin pie mix)
1 box (18.25 ounces) chocolate cake mix
2/3 cup mini semisweet chocolate chips (optional)
Instructions
A Woman From Bosnia Shares The Recipe That Saved Life Had a Cancer And Healed It Without Surgery
A woman from Bosnia and Herzegovina who doesn’t want to reveal her identity shared the powerful formula that helped her to cure cancer. The formula is based on honey and ginger and it helped her recuperate in very short time without any pain. This woman was suffering from cancer of the endocrine glands and was on life support for 20 days. She started drinking the formula and recovered without chemotherapy or surgery. Today she is full of life.
Preparation and use:
- Get two big ginger roots.
- Wash them thoroughly and chop them in small pieces. You can use electric food chopper.
- Mix the ginger with a pound of homemade honey.
- Put the mixture in a jar and take one tbsp. 3-4 times a day. It’s important to use a wooden, ceramic or plastic spoon as metal utensils are strictly forbidden.
You should be able to notice the first effects after a couple of days, and the healing, in her words, is “a rise from death”.
See more at: http://www.healthyfoodteam.com
Preparation and use:
- Get two big ginger roots.
- Wash them thoroughly and chop them in small pieces. You can use electric food chopper.
- Mix the ginger with a pound of homemade honey.
- Put the mixture in a jar and take one tbsp. 3-4 times a day. It’s important to use a wooden, ceramic or plastic spoon as metal utensils are strictly forbidden.
You should be able to notice the first effects after a couple of days, and the healing, in her words, is “a rise from death”.
See more at: http://www.healthyfoodteam.com
5 butt-lifting exercises
The, er, bottom line is a combo of moves that target your entire butt – not just your gluteus maximus
You also need to home in on your gluteus medius and minimus to truly defy gravity. Part B is geared to framing your derriere by minimising surrounding body fat. (There’s no point having rock-hard glutes if they’re hidden.) Which is where the cardio and clean eating come in. Incline walking and running, stepping machine work and bike interval sessions are great ways to simultaneously burn calories and, therefore, body fat and further steel your glutes.
Exercise 1: Heel sky raise
What it does: This exercise will give your butt shape and firmness.
How to do it: Start on your knees and elbows. From here, put one leg out straight and flex your foot. Focus on lifting this leg from your butt (leg must stay straight or you are not using your butt). Slowly raise your leg from the ground until it’s in line with your body and lower back to the ground.
Do it right: Perform this slowly, pausing at the top of each repetition. This is a small and controlled movement. If you raise too high you will use your back muscle instead of your butt. To really make it work, keep the height range between the ground and your torso.
Exercise 2: Single leg ballet kicks
What it does: Creates long, lean hamstrings and a perky butt.
How to do it: Start by correcting your posture, drawing your belly into your spine while finding something straight ahead to focus on with your eyes. Keeping your chest up and shoulders back, bring one hand down to touch the opposite toe, staying perfectly aligned and getting the back leg as high as you can.
Do it right: Your aim is to get maximum stretch down the hamstring of your standing leg. This exercise is to be performed slowly and with lots of control. With practice this exercise produces amazing results.
Exercise 3: Lower half lunge
What it does: These lunges will have your legs burning while forcing your glutes to contract without rest, targeting several muscle groups simultaneously and elevating your heart rate.
How to do it: Start in a lunge position with your back knee on the ground. Keeping your chest up, torso straight and belly pinned to the spine, bring your knee off the ground until you’re halfway up. Then go back to the ground.
Do it right: Do 15 pulses each leg and perform slowly for best results.
Exercise 4: Bottle
What it does: This exercise cleverly targets all areas of the glute and will help give you a pert, rounded butt!
How to do it: Start by lying on your stomach with perfect alignment and hands placed on the ground under your chin. Feet should be together and flexed. Using one leg at a time, imagine you have a bottle on the outside of your foot and you’re trying to get your foot up and over the bottle. Come back to starting position, making your way back over the imaginary bottle.
Do it right: During this exercise, keep your leg straight and glute contracted as you want to focus on using your glute to lift your leg.
Exercise 5: Pelvic tilts
What it does: This exercise will help lift your butt and stop it looking as though it’s sitting on the back of your legs.
How to do it: Lie on your back with your knees up and toes pointed up (on your heels). Slowly raise your hips off the ground until your pelvis is like a bridge. Hold this position for five seconds, focusing on squeezing your glutes up and belly down (imagine you are trying to get them to meet in the middle). Release and repeat.
The rules
Cardio: Do cardio sessions on days between strength training days. If you’re doing interval training (HIIT), aim for 20 to 30 minutes. For low-intensity cardio sessions (LISS), aim for 45 to 50 minutes. HOT BUTT TIP: If you can only fit three to four workouts into your week, optimise workouts by choosing strength and HIIT over steady state cardio sessions.
Strength: Integrate this butt workout into your strength training, which you'll do three to four times a week. Repeat these exercises as a circuit and work up to three sets of 15 reps.
Broccoli & Feta Omelet with Toast
Ingredients
1 cup chopped broccoli
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
1/4 teaspoon dried dill
2 slices rye bread, toasted
Preparation
1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.
2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.
Nutritional Information
Calories per serving: 390
Fat per serving: 19g
Saturated fat per serving: 6g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 2g
Protein per serving: 23g
Carbohydrates per serving: 35g
Fiber per serving: 6g
Cholesterol per serving: 440mg
Sodium per serving: 550mg
Rs per serving: 1.8g
Good to Know
Who needs breakfast in a diner when you can whip up a dish like this in no time flat? Use either fresh or frozen broccoli. Both work just fine. The feta cheese adds some CLAs plus a punch of flavor, too.
Baked Parmesan Tomatoes
INGREDIENTS
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper, to taste
4 teaspoons extra-virgin olive oil
PREPARATION
Preheat oven to 450° F.
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
NUTRITION
Per serving: 91 calories; 6 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 gfiber; 375 mg sodium; 363 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1 fat
Nutrition Note: What you get: Vitamins A & C, potassium, calcium.
Crusty Parmesan-Herb Zucchini Bites
Ingredients
4 medium, fresh zucchini, sliced in half
1/2 cup fresh Parmesan cheese, grated
1-2 tablespoons fresh rosemary & thyme, minced
smidge of olive oil
salt & pepper to taste
Directions
Pre-heat oven to 350F, lightly brush both sizes of the zucchini with olive oil and place on a foil-lined baking sheet. Mix cheese and herbs together in a small bowl and sprinkle over the zucchini along with salt and pepper to taste. Bake for 15 minutes and place under the broiler for the last 3-5 minutes until cheese is crispy and browned.
Crockpot BBQ Pork Sandwiches WW Plus+ = 6
ingredients:
2 medium onions, cut into thin wedges
1/2 cup water
1 (2to 2 1/2 lb) boneless pork sirloin roast
1/2 tsp chili powder
1/2 tsp ground cumin
1/2 tsp ground black pepper
1/4 tsp garlic powder
1 cup low calorie barbecue sauce
1/4 cup cider vinegar
1 tbsp honey
1/4 tsp ground ginger
10 whole wheat hamburger buns, split and toasted.
Directions:
1. In a 3 1/2 or 4 quart slow cooker, combine onions and the water; set aside.
Trim fat from meat. If necessary, cut meat to fit in cooker. In a small bowl, combine chili powder, 1/4 tsp of the cumin, black pepper and garlic.
Sprinkle mixture evenly over meat; rub in with your fingers. Place meat in cooker.
2. Cover and cook on LOW 8 to 9 hours or HIGH 4 to 4 1/2 hours.
3. Using a slotted spoon, remove meat and onions from cooker. Using two forks, pull meat apart into shreds.
4. In a large bowl, combine barbecue sauce, vinegar, honey, ginger and the remaining 1/4 tsp cumin. Add shredded meat; toss gently to coat. Fill each bun with about 1/3 cup of the meat mixture and about 1 tbsp of the onions
Yield: 10 Servings
Serving Size = 1 Sandwich per Serving
WW Plus+ = 6 Per Serving.
Nutrition Information:
Calories 251, Carbs 27 g, Fat 5 g, Fiber 3 g, Protein 23 g
1/2 cup water
1 (2to 2 1/2 lb) boneless pork sirloin roast
1/2 tsp chili powder
1/2 tsp ground cumin
1/2 tsp ground black pepper
1/4 tsp garlic powder
1 cup low calorie barbecue sauce
1/4 cup cider vinegar
1 tbsp honey
1/4 tsp ground ginger
10 whole wheat hamburger buns, split and toasted.
Directions:
1. In a 3 1/2 or 4 quart slow cooker, combine onions and the water; set aside.
Trim fat from meat. If necessary, cut meat to fit in cooker. In a small bowl, combine chili powder, 1/4 tsp of the cumin, black pepper and garlic.
Sprinkle mixture evenly over meat; rub in with your fingers. Place meat in cooker.
2. Cover and cook on LOW 8 to 9 hours or HIGH 4 to 4 1/2 hours.
3. Using a slotted spoon, remove meat and onions from cooker. Using two forks, pull meat apart into shreds.
4. In a large bowl, combine barbecue sauce, vinegar, honey, ginger and the remaining 1/4 tsp cumin. Add shredded meat; toss gently to coat. Fill each bun with about 1/3 cup of the meat mixture and about 1 tbsp of the onions
Yield: 10 Servings
Serving Size = 1 Sandwich per Serving
WW Plus+ = 6 Per Serving.
Nutrition Information:
Calories 251, Carbs 27 g, Fat 5 g, Fiber 3 g, Protein 23 g
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