Foods with more vitamin C than an orange!
Vitamin C is necessary for the growth, development and repair of body tissues. A recent meta-analysis also showed vitamin C was beneficial to people whose immune system was weakened due to stress.
While vitamin C may not be the cure for the common cold, there is good evidence to support that it helps reduce risk of developing complications when you get sick. Vitamin C itself is also a strong antioxidant that can help boost your blood antioxidant levels which in turn can help reduce risk of chronic disease.
If that’s not motivation enough to get in more Vitamin C, the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk.
So don’t neglect this helpful vitamin and remember supplementation is always a great option too.
For more background info, one small orange has 51.1mg vitamin C and a medium orange has 69.7mg vitamin C. The minimum requirement for adults is about 75-90mg a day (but studies show up to 500mg a day to be beneficial).
#cleaneating #healthyeating #nutrition #cleaneats #mealprep #vitaminc #foodprep #fitfood #weightloss #mealplan #paleo #vitc #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #eattherainbow #glutenfree #healthyliving
The scrub life chose me 💛 Aside from how INCREDIBLY rewarding it is to take care of sick kiddos and their families … I would say the biggest perk of this job is the scrubs 😂 I literally work in pajamas, Nikes, and a ponytail. I mean, what more could a girl ask for? •
I’m curious, which do you prefer - getting dressed up for work or dressing down?! 🤷♀️
Details: Crispy Salmon! tag a friend & visit @fitnessbalcony
for daily delicious foods & recipes to get you slim🥝🍓🍌🍇
see highlights for details), roasted Brussels (tossed in garlic, coconut oil and coconut aminos), roasted tomatoes on the vine and gnocchi (tossed in olive or avocado oil and baked in cast iron on 450 for about 25 minutes (shake pan every few 8 minutes or so). Chimichurri: 1 head of cilantro, one head parsley, 1 cup kale, 1 handful basil, 3 cloves garlic, 1 tablespoon coconut aminos, 2 shakes red pepper flakes, juice from 1/2 lemon squeezed, 1/2 teaspoon salt, 1/4-1/3 cup olive oil. Process in food processor until smooth. •
#salmon #cauliflowergnocchi #foodblogger #eatarainbow #kaylaitsines #chimichurri #cuisinesworld #healthyeats #wholesome #goodmoodfood #glutenfree #wholefoods #feedfeed #paleodiet #dairyfree #foodphotography #functionalfood #chefsofinstagram #simplemeals #tastingtable #cleaneating #mealprep #salmonsunday #eatingwelleats #feedyoursoull #paleo #mealprepsunday #makesmewhole
Being for sometimes feels like a part time job, but it's worth it! Today I did something I do every week, I cooked a big batch of chicken to get me through the week. I cook chicken in olive oil +salt+ pepper and then add it to my various recipes. I also baked brussel sprouts for the first time ever and they look super burned but they're actually really good 😂 #mealprep #healthylifestyle #brusselsprouts #chicken
Here is a test to find wether your mission on Earth is finished: If you're alive it isn't ~ Richard Bach,. @sonny_and_chair
reminds us of this everyday as well. Thank You.👋✌️
Stuffed Pork Chops and a Broccoli, Cauliflower Gratin. That's fancy talk for Broccoli and Cauliflower in Cheese Sauce then bake it. Made with Tanner's Tasty Mambo Italiano Seasoning. The Chops as well. Stuffed with Pepperoni, Mushrooms, Onion, Spinach, Artichoke Hearts, Mozzarella, and Parmesan Cheese. As usual I overstuffed them and the best part was the stuffing that oozed out in the oven and got all Gooey and Crispy in the pan. We fought for that.😄. They turned out to be almost as beautiful as my Armored Collection Watch in Gun Metal from @king_watch_company
seriously you need to Check Out these Incredibly Sleek Timepieces. You will want one too. I think they have some New Designs coming soon. I'm ready Now!
Tanner's Tasty Seasonings are available in a 6 Pack Sampler so you can find your Favorites. 20 Fantastic Flavors with NO ADDED SALT. TRY SOME TODAY.
You guys should give a look to @dylan.cant.hoop
This kid is pretty funny. He posts some crazy sh...mmmm stuff. Makes me laugh 😂. He has a goal to get 1000 followers, let's help him out. My favorite so far is the one where he said he wasn't feeling well...it tickled my funny bone😂🤣😆🤣😂👍 give him a look. Then give a look at my website and find out what flavor is all about.
Cook with Love ❣️ Love what You Cook. Have a Day that Means Something ~Tanner.
#giftideas #brandlesslife #foodporn #fitness #fitnessmotivation #fitnessmodel #food #fittnesslifestyle #gymlife #gymmotivation #healthyrecipes #mealprep #mealprepideas #muscle #lowcarb #spice #lowcarbrecipes #seasonings #keto #ketorecipes #ketodiet #nosalt #healthyfood #lowcarbdiet #recipes #feedingamerica #dogs #kingwatchcompany
What’s your favorite part to train? I LOVE Back day! It makes me *feel* a lot bigger than I am 🤣🤣🤣 but hey they wider you are up top the smaller your waist looks 🙌🏼. I’ve added in some of my favorite excercises to do when I train back- variations of a lat pull down along with doing an isolation movement with cables.
First video: (watch for the different placements of my hands) 10 reps for each variation counts as one set, try it for 4!
Second video: 4 x 10 (each side)
fueled by @fit4mebykc
💪🏼💪🏼💪🏼 Pictured: Lemon Thyme Pork: pork tenderloin, lemon juice, lemon, heavy cream, carrots, cabbage, apples, apple cider vinegar, salt, pepper and oh SO good!
P: 32G C:9G F:12G CAL: 274
meals change every week! I love getting the variety they offer! Don’t forget to check out my Wellness Guide for more details and if you place an order please tell them you heard about it from me. 💜
#wellnessguide #mealprep #healthyeating #workoutvideo #fitforme #elevatedbyjc #indyblogger #healthyeating #macros #homegym
Today's meals (minus a desert of cantaloupe and sugar free whipped cream later) but let me tell you guys- this dinner almost didn't happen. Today was such a long, hectic day that when I walked through my front door I knew that if I sat down I'd end up ordering pizza because my husband won't be home tonight and no one would know... So I didn't sit! I went right to the kitchen, threw some salmon in the oven, some broccoli in a pot of boiling water, and a sweet potato in the microwave and half an hour later I'm satisfied. I have to remind myself constantly that I'm not just doing this as a temporary thing, this is a lifestyle change and sometimes it means pushing for good choices even when you're tired.
#fattofit #obesetobeast #newyearnewme #overweight #fat #obese #goals #meals #whatieatinaday #dinner #motivation #weightlossjourney #weightlosscommunity #weightloss #mealprep #accountability
Cheap and easy way to meal prep...
1. Rotisserie Chicken $10-15
2. Frozen Rice $1-5
3. Frozen Vegetables $1-5
Total of $12-25
If you don’t have time to cook grab these three products. This is a quick and cheap way to meal prep.
Strip the chicken down, have that in a bowl. Measure and place chicken in containers. Chicken should be in the 4-6 oz range per meal.
Microwave the rice use 1/2-1 cup in each container.
Microwave vegetables use 1/2-1 cup in each container.
BAM IT’S DONE!
Join the community! If you’re looking for a lifestyle change, a new program to follow, or just want something different, DM me or click the link in bio for my multiple online programs 💪
#maddoxmethod #foodtips #mealprep #meal #food #nutrition #crossfit #mindset #foodtiptuesday #healthyfood #fatloss #weightloss
Working late tomorrow night and have all day meetings on Thursday, so I decided to prepare my suppers for those nights in advance. Pre time 5 minutes with 3 ingredients- frozen chicken, diced tomatoes, and spices (Chili salt, cayenne pepper, chilli powder and smoke salt) slow cook for 8 hours and supper is ready to go! #mealprep #slowcooker #easy5minutemeal
Who else loves juice? 🙋♀️ Growing up I was a ʜᴜɢᴇ juice kid. From Capri sun to Naked smoothies, gimme em all 😛😛
What tons of people are *surprisingly* unaware of is the amount of sugar that is typically added in store-bought juices. To keep things simple, I put together a side by side comparison of a very popular juice- Cranberry juice by Ocean Spray
Both of these juices are essentially the same. Same brand. Same flavor. But 𝕕𝕚𝕗𝕗𝕖𝕣𝕖𝕟𝕥 ingredients that may be able to save ya some sugar crashes down the road 🚗
𝙊𝙘𝙚𝙖𝙣 𝙎𝙥𝙧𝙖𝙮 𝙊𝙧𝙞𝙜𝙞𝙣𝙖𝙡 𝘾𝙧𝙖𝙣𝙗𝙚𝙧𝙧𝙮 𝙅𝙪𝙞𝙘𝙚
𝙊𝙘𝙚𝙖𝙣 𝙎𝙥𝙧𝙖𝙮 100% 𝘾𝙧𝙖𝙣𝙗𝙚𝙧𝙧𝙮 𝙅𝙪𝙞𝙘𝙚
If you take a look at the ingredients above, the obvious difference between the two is the sugar that has been added to the original cranberry juice. Fruit already has naturally occurring sugar, so there really is no need to add some more. This, if not burned, will be stored as fat and it also can produce a sugar crash- which is no bueno if you have ever experienced one
To extend on this, notice how the first ingredient for the original cranberry juice is filtered water, and the first ingredient for the 100% cranberry juice is ACTUALLY cranberry juice. Nutrition labels list their ingredients in order from what it is composed of most and what it is composed of least. This tells the consumer that they’re essentially drinking filtered water with some cranberry in it, and not the other way around (𝘞𝘩𝘢𝘵 𝘵𝘩𝘦 𝘩𝘦𝘤𝘬???)
Though the difference may not seem substantial, it is little decisions like these that can help improve any diet, especially for someone who is looking to cut back on sugar intake and lose weight
Always, always read your nutrition labels before purchasing an item! Pay close attention to the order the ingredients are in, and don’t forget to check the serving sizes also! Some companies will make their nutrition label very appealing and then create their serving size to an unrealistic standard (for example, who in the world only eats 10 chips in one sitting?). If you do... teach me your ways
Have you seen the new menu for this week? Swipe left to see our #fit
menu or visit www.afterbodymeals.com to place your orders for delivery or pickup. You don’t want to miss this menu! We recently started menu meetings with our chefs and have been sourcing our weekly menu ideas from the dedicated team in the kitchen. The #creativity
has been next level. We hope you’re enjoying the improvements🔥
incorporating pull-ups with my ab routines at the end of my workouts to focus on some of my weak points. it’s also a great pump to end with 😁💪🏻
back from the most incredible week in Peru! missing everything about Peruvian food, weather, and people, but excited to be back in the kitchen!
Been having this a lot lately because it’s just TOO GOOD. Zucchini and Sweet Potato noodles with a little Angel Hair Pasta and Bourbon Chicken!!
Marinate the chicken in 1/3 c honey mustard, 1/3 c teriyaki sauce, little splash of white wine, salt and pepper to taste, minced garlic, and red pepper flakes.
Cook in a skillet over high heat for 8-10 mins .
For the noodles, start by sautéing half an onion and half a strip of chopped turkey bacon over medium heat. Add 1/4 c white wine and 1/4 c Marsala wine. Allow it to reduce for a few mins before adding about 1/4 of the chicken marinade.
Mix in 1/3 c zucchini noodles, 1/3 c sweet potato noodles, and 1/3 c cooked angel hair pasta.
Cook over medium heat for about 5 mins
🇺🇸Greens for the win 😍🤤👌🏻
So many greens I didn't like when I was younger and that I crave now. These aren't in that bowl lol, but are coming in some next ones. :)
: salad leaves, couscous, asparagus, green beans, half an avocado, one boiled egg.
Lemon juice, pink himalayan salt, pepper. 👌🏻🤗
I wish you a beautiful day full of good vibes. 💚⭐️
🇫🇷 Les légumes verts pour la victoire 💚🥙
J'ai jamais aimé les légumes étant petite, maintenant j'aime bien. Ça fait du bien 💚
Et vous, vous mangez beaucoup de vert? 🙋🏻
Dans mon assiette : mâche, graines de couscous, asperges, haricots verts, un demi avocat, un oeuf dur. 😍🤗
Jus de citron, sel rose d'himalaya, poivre.
Encore une fois, facile et rapide à faire!
Belle journée à tous, pleine de belles ondes 💛⭐️
another Gianni and Banza combo coming at ya! I’ve been making these a lot lately because both are so easy to make during a busy day and together they make a really filling and healthy lunch!
1 serving @eatbanza
1/8-1/4 c @traderjoes
kale and basil pesto
Added 1/2 tsp salt, 1 tsp garlic powder, and a sprinkle of red pepper flakes to the pesto
Served with one of @giannis_chickenburgers
jalapeño popper patties! This one’s plate-licking good
New Year’s Eve cooking prep-gone-wrong actually ended up being delicious! Made some “bourbon” chicken that tastes just like my favorite Bourbon Chicken take out!
~2.5 lb boneless, skinless chicken thighs
Marinade for at least 15 mins (I marinated for about 45) in:
4 cloves minced garlic, teriyaki sauce, honey mustard, a little brown sugar, and red pepper flakes! Cooked them for about 6-8 minutes on high in a skillet with some Brussel sprouts!
It is a beauuuutiful morning (pretty crappy and rainy actually) for some @foragerproject
cashewgurt😍2/3 c yogurt with strawberries, raspberries, @sobol_inc
granola, and a few chocolate chips
I’ve missed you. Woke up to this awful rainy day and decided that it was a day to relax and hang by the fire on the couch. Picked up some @eatbanza
white cheddar mac and cheese that I was dying to try this morning. I whipped some up for me and Ness but we added a kick and paired it with one of Gianni’s Buffalo Chicken patties! ——
We cooked the pasta according to the box directions and then added 1tb hot sauce for buffalo mac!
only one thing that the dark wood floors and outstretched hand can mean... I’M HOOMMEEE
so excited to finally be home and cooking in my kitchen!! woke up this morning and made cauliflower and sweet potato egg nests:
1/4 c riced cauli
35 g spiralized sweet potato
sauté in 1 tb olive oil for 5-7 mins with a little salt, pepper, and garlic powder. make two little wells and crack two eggs in. cover with a lid and cook for another 3-5 mins depending on how you like your yolk!
served with 0.75 oz diced soppressata and a slice of trader joe’s gf raisin bread:)
so. many. GREENS.
Chicken thighs, zoodles, brussel sprouts, and sweet peas
4 boneless thighs
2 tb olive oil
1 tb hot sauce
1 tb salt
1 tsp italian seasoning
2 tsp garlic powder
cook in a frying pan until the chicken is browned on all sides. set chicken aside. .
in the same pan, add
1/4 c chicken broth
1 tb hot sauce
juice of 1/2 lemon
2 tb minced fresh parsley
2 cloves minced garlic
allow it to reduce for 2 mins before stirring in the brussel sprouts, peas, and zoodles. Cook on medium heat about 5 minutes or until the brussel sprouts are tender
cinnamon crumb muffins!! paleo, gf, and df! so easy and great for a quick grab before an 8:30 class 🙃
2 c almond flour
1/2 c maple syrup
1/2 c coconut sugar
splash of milk
2 tb melted coconut oil
1 tsp vanilla extract
1 tsp baking powder
pinch of salt ———————————
2 tb coconut sugar
1/4 c coconut flour
1 tsp cinnamon
1 tb coconut oil
Mix all muffin ingredients together and bake for 18 mins at 350 F.
Combine dry crumble ingredients before kneading in the coconut oil. Add the crumble to the top about 10 mins into baking.
Cilantro lime chicken over cauliflower rice! Swipe for details
Made these meatballs and then kept them warm in a slow cooker in tomato sauce for a few hours before serving over some @eatbanza
spaghetti!😍 swipe for details
used a little bit of that leftover spicy sausage and made a yummy breakfast! Two fried eggs, one sausage link, and 1.5 oz avocado. Sprinkle of @traderjoes
EBTB and lotssss of hot sauce 😋
big fan of soup season and whipped out an old favorite- Butternut Squash Soup! Swipe for details 🍠🥔
finally out of my sick funk and had an appetite for breakfast! Here’s a cup of an almond based yogurt I’ve been loving lately from @kitehillfoods
with cocoa granola from @madegoodfoods
, 1/2 tb chia seeds and fruit!