Thursday, June 27, 2013

Gluten Free and Diary Free Recipes for Holiday recipe alternatives

Stuff this away for the holidays, It seems like the years are running by. But it is always a good idea to spend quality time with our friends and family. If you require a gluten-free diet here are few holiday recipes ideas especially for you!

Cranberry-Orange Relish
Gluten Free and Dairy Free Recipe

Makes 2 cups
 2 cups fresh or defrosted frozen cranberries
 1/4 cup diced red onion
 1 large jalapeno pepper, seeded and finely chopped
 2 tablespoons fresh lime juice
 2 blood oranges, or navel oranges, peeled, sectioned, and cut into 1/4-inch pieces, juices reserved
 2 teaspoons freshly grated ginger (not processed)
 1/2 cup sugar (no refined sugar)
 2 stalks celery, peeled to remove strings, cut in 1/4-inch dice
 1/4 cup fresh mint leaves, coarsely chopped
 1/4 cup pecans, toasted, broken in pieces

1. Place cranberries in food processor, and pulse to chop coarsely, about five pulses. Transfer to a medium bowl.
2. Add onion, jalapeno, lime juice, orange sections and juice, ginger, sugar, and celery; mix gently. Refrigerate for at least 1 hour and up to 2 days. Just before serving, add mint and pecans, and toss to combine.
Provided by Martha Stewart Living November 1995

Paleo diet consist of fresh fruits, nuts, no refined sugar and nuts. Original diet modified no refined sugar and unprocessed ginger.

Gourmet Rice Dressing
Gluten Free Recipe

1 cup onions, chopped
1 cup celery with leaves, chopped
4 ounces sliced mushrooms
3 Tablespoons butter or margarine
1 cup rice, uncooked
2 cups gluten-free chicken broth, boiling
1 teaspoon salt
pepper to taste
3/4 teaspoon gluten-free poultry seasoning
1/2 cup sliced almonds, toasted

Saute onions, celery, mushrooms and uncooked rice in butter until vegetables are tender and rice is golden. Put in a 2-quart buttered, shallow casserole. Stir in seasonings and chicken broth. Cover casserole and bake at 350 degrees for 30 - 40 minutes, or until rice is tender and liquid is absorbed. Fluff with fork, sprinkle with almonds. If casserole has no cover, use foil sealed to top of dish. Makes 5 1/2 cups.

Reduce celery to 1/2 cup and add 1/2 cup green pepper, chopped and I cup gluten-free ham, cooked and chopped.

3/4 teaspoon GF curry powder can be substituted for pepper
Provided by Celiac Sprue Assoc.

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Sunday, June 16, 2013


Ok, the goal is to keep up your heart rate unsing interval training with a superset of 4 exercises non stop untill the full circuit is complete, rest and repeat.

25 quats
20 push ups
20 crunches
30 second flutter kicks

Rest for 60-90 seconds and then repeat as many times as possible in a 30 minute cycle!!!

Enjoy the work, Love the Burn!

Wednesday, June 12, 2013


Lower ab workouts you can do anywhere

It's important in these busy times to know how to be creative with how and when to workout so you can do your lower ab workouts anywhere anytime.

There are some lower ab workouts that you can do anywhere which are as effective as those you can do at the gym.

First you need to make a plan of action and give yourself goals. In order to shape your abs you can't only make abdominal exercise and hope you will be losing fat, it doesn't work this way. The nutrition part is very important too. And we are not going into that now but please feel free to scroll below to read about it!,

My advice is to look for healthy diet plan, you will also need to focus on the aerobic training. This is a kind of simple math... you must burn more calories than you put in to start losing fat. So, you will need to sweat! 2-4 workouts a week, half hour per day of low level should be enough to start the aerobic training.

Here are a few good exercises that you can do:

Pelvic Tucks

Sit on the ball and keep your feet about hip width apart on the floor. Let the ball slide to your back and keep you heels fixed on the floor. Let your pelvis fit on top of the ball. Bring your upper body about two inches up and go back to the original position. Do that 3 times of 20 reps.

Waistline Chops

Sit on the ball and let it roll until your back fits well. Bring your hands together with straight arms on top of your head. Chop to the sides rising up your body just a bit from the ball. This exercise is very good for your oblique muscles. It will give you a trim waist. Also do 3 times of 20 reps.


Crunches exercises with stability ball is one of the best lower ab workouts you can do. The ball gives you the possibility to increase the range of the movement and as you improve it, it becomes easier to make the exercise more intensive. Start with your belly button centered over the ball and hands behind your head. Lift up slowly from the ball, concentrate on the abs working. Try to do that at least 3 times of 15 reps.

Keep in mind that results come with consistency. Make your lower ab workouts regularly and get a good diet plan.

Tuesday, June 11, 2013


here we go, take on the challenge if you are brave enough to handle the burn of a this fat burning, ab building, core cutting, body shredding workout for sixpack abs!!!

Drop it like a SQUAT!!!!!!!!

hey all, so I want to tell you about those buns of steel. a great lower body workout includes the core partially and helps isolate the core for partial workouts as well as lifting those Glutes for a more round and toned look.

I just squat every time I leave my office during the day and my kitchen during the evening.

10 squat penalty for making errors on typing/forgetting my keys, etc the point is to make the penalty low reps. and a fun penalty at that.


Morning shake replacements!!! Shred season 10 weeks in

So now it's shred season and I have been changing nothing about my morning shake until now: 

I will be substituting some stuff as follows:

no more milk instead now I will be using water. 

I will only use half the berries I was using before and add some vevo flavoring.

I also use less liquid ( less water than milk) by a little more than half, less liquid more solids allows for a thicker blend giving you the thick milky feeling lol.

enjoy the work, love the burn! 

Morning start up !!!!

Ok so simple just start with a simple workout :

25 crunches 
20 push ups 
30 squats 
20 flutter kicks 
15 v ups 
25 lunges (to each side ) 

rest 2 minutes and repeat as many times as possible in 20 minutes !!!

Monday, June 10, 2013


here we go ladies and gents. a beautiful core blasting workout.!!!!!!!!!

Do all exercises to failure take a 60-90 second rest and repeat as many times as you can in a 15 minute time period.

leg lifts
push ups
side 1 plank
side 2 plank
leg lifts


keep this up and you will have a hardcore six pack in no time with super defined and strong abs, but remember no workout will ever outdo a bad diet. Abs are made in the kitchen not in the gym.


!Enjoy the work, Love the Burn!