Category Archives for "Nutrition & Supplements"

Mar 28

5 Fat Burning Foods For Losing Weight

By Marianne Schwartz | Nutrition & Supplements

5 Fat Burning Foods For Losing Weight

  1. Melons to Reduce Abdominal Fat

5 Fat Burning Foods For Weight LossWith fewer than 50 calories per slice melon is the ideal food to get a flat stomach. After all, the more moisture, and the less calories, the less of your food is stored as abdominal fat.

Melon, moreover, contains a lot of potassium: a mineral which ensures that the salt content remains limited in your body. Thus melon helps prevent bloating and literally a bloated belly!

  1. You Will Lose Belly Fat Easier With Walnuts

Walnuts and other products with omega-3 fatty acids, the healthy part that reduces stress.

Because of stress, you’ll be hungry more often, and hunger may result into abdominal fat.

Stress is moreover directly linked in numerous studies to an increase in your belly fat.

Walnuts will not necessarily burn belly fat, but reduce the fat that’s around your belly.

  1. Whole Wheat Bread

5 Fat Burning Foods For Weight LossPeople who always eat wholemeal bread have on average 24 percent less abdominal fat than those who eat white bread.

This has to do with the dietary fiber found in whole grain bread. Fibers help to keep your digestive system work better and less fat is absorbed quickly by the body and stored as belly fat.

Whole wheat bread appears to reduce abdominal fat effectively and efficiently.

  1. A Grapefruit Can Reduce Abdominal Fat

Research shows that certain substances in grapefruit provide for lower blood sugar level.

This prevents binge eating and hunger, and thus also ensures that you get and have less belly fat. Grapefruit does not reduce abdominal fat, but prevents you from storing belly fat.

  1. Drink Wine, And You Can Lose Abdominal Fat Faster

Research shows that people who drink one or two glasses of wine per day have less abdominal fat than those who do not. This is because you’ll burn the calories that are in the alcohol of wine.

You just have to be careful with wine, more than two glasses have the opposite effect.

Keep especially brisk workout in the gym (belly) fat burning, as only eating natural products above does not result in a flat stomach!

Try an Amazing Program That Will Help You Do It!

If you liked this article and are ready to START to lose weight, my own eBook is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME.

So that means it will work definitely for you!!!!

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

This concept that I’ll teach you will help you make the necessary changes in your diet and lifestyle and how to keep them permanently out of “your life”.

Even if you need to lose more weight, you can do multiple rounds of this program. Clients often email me with how the program changed their eating habits and has helped to find a system that works over and over again.

Read the information about the program 20 Rules for Losing Weight and see how you’ll guaranteed lose 10-20 pounds in the 3 weeks program. Click here to read more.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

best royal matcha green tea
Jan 31

Best Royal Matcha Green Tea 10 Amazing Benefits

By Marianne Schwartz | Healthy Living , Nutrition & Supplements , Uncategorized

Best Royal Matcha Green Tea 10 Amazing Health Benefits

Matcha Green Tea has been a vast tradition in the Japanese culture and this type of tea is the highest quality green tea powder one can get.

Royal Matcha green tea is made from the young nutritious leaves from the tops of the shade-grown Camellia Sinensis Plant.

Best Royal Matcha Green TeaAfter picking the tea leaves the Matcha green tea is steamed and stripped from the stalks before they are pulverized into very fine powder with a grindstone.

The Matcha Green Tea Powder is then stored away from light and oxygen in order to maintain the brilliant green color, and antioxidant properties.

This miracle elixir has been used for over a thousand years in the Far East and is today considered one of the most powerful superfoods in the market.

The unique benefits of the Best Royal Matcha Green Tea:

1.Best Royal Matcha Green Tea is High in Antioxidants

Best Royal Matcha Green tea contains many antioxidants, the substances responsible for combating oxidative stress.

These antioxidants help us younger looking skin and help to prevent many life-threatening diseases.

A great advantage of Matcha Green Tea is that just one cup of tea is more than five times as rich in antioxidants as any other food.

2.Full of Catechin and EGCg

Green tea contains a certain kind of catechins. These catechins are among the most powerful antioxidants and are very beneficial.

The specific catechin epigallocatechin gallate (EGCG) is 60% owned by the catechins in Royal Matcha Green Tea.

EGCG is believed to have anticancer properties.

Scientists have discovered that Matcha green tea contains more than 100 times more EGCg than any other tea in the market.

3.Improves Rest

Best Royal Matcha Green TeaAlready in use for a thousand years Japanese Zen Buddhist monks use Matcha green tea as a means of relaxation and meditation, but they can still stay alert.

This higher state of consciousness is due to the amino acid L-Theanine from the leaves of Matcha.

L-theanine stimulates the production of alpha waves in the brains. Which induce relaxation without the inherent drowsiness caused by other relaxing means.

Blogger Fatjong has an extensive blog that is specialised in the health benefits of L-theanine. If you are interested in L-theanine read it over here: TheanineZone.com

4.Increases memory and concentration

Another side effect of L-Theanine is the production of dopamine and serotonin. These two reinforce the mood, enhance memory and promote better concentration!

5.Increases energy levels and stamina

Samurai, the noble warriors of medieval and early modern Japan, drank Matcha Green Tea for the energetic properties before they went into battle.

While all the green tea contains natural caffeine, energy pulse received Matcha is largely due to the unique combination of other nutrients.

The increased stamina after a cup of matcha green tea can last up to 6 hours.

Because of the L-Theanine, matcha drinkers experienced no side effects such as nervousness and hypertension.

It’s good, ‘clean energy’.

6.Burn Calories

Matcha Green tea boosts metabolism, so it can be used successfully in weight loss. In contrast to many diet supplements,

Matcha causes no adverse side effects such as increased heart rate and hypertension.

7.Detoxifies the Body
During the last three weeks before the tea leaves are harvested and ground into Matcha green tea, Camellia sinensis is covered by sunlight.

This causes a huge increase in the production of chlorophyll in the new growth of the plants.

From this flows the high levels of chlorophyll in Matcha Tea Green forth and this gives the tea it’s beautiful vivid green color.

Matcha is also a powerful detox agent and in a position to remove the body from heavy metals and other toxins in a natural way.

8.Strengthens the Immune System

The catechins in Matcha green tea have antibiotic properties that promote overall health. In addition, only one cup Matcha Green Tea significant amounts of calcium, potassium, vitamin A and vitamin C, iron and proteins.

9.Improves Cholesterol

Best Royal Matcha Green TeaResearchers are not entirely sure how this tea has a positive effect on cholesterol, but several studies of different populations show that people who regularly drink matcha green tea have, have lower levels of LDL cholesterol and higher levels of HDL cholesterol.

Men who drink matcha green tea seem to have less disease-and are less prone to heart than those who do not drink matcha.

10.Great taste

If you only drink something because it is healthy, which is the same thing as taking drugs.

Fortunately, Matcha tea is not only healthy, but also tasty great. So sit back and enjoy a delicious, healthy green tea cup match. 

 

Try an Amazing Program That Will Help You Do It!

If you liked this article and are ready to START to lose weight, my own Program is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME. 

So that means it will work definitely for you!!!! 

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

This concept that I’ll teach you will help you make the necessary changes in your diet and lifestyle and how to keep them permanently out of “your life”.

Even if you need to lose more weight, you can do multiple rounds of this program. Clients often email me with how the program changed their eating habits and has helped to find a system that works over and over again

Read the information about the program 20 Rules for Losing Weight and see how you’ll guaranteed lose 10-20 pounds in the 3 weeks program. Click here to read more.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

how to lose weight without exercise
Jan 24

How to Lose Weight Without Exercise

By Marianne Schwartz | Nutrition & Supplements , Weight Loss

How to lose weight without exercise

Losing weight without any exercise is a challenge by itself. It means that you need to put a lot of importance on your diet.

If you have eat healthy during the day but eat like a pig in the evening then your healthy diet is of no use.

In this article I will go deeper into how to lose weight without exercise in your life.

how to lose weight without exercise

Which means that I will be discussing the importance of a healthy dinner everyday.

A healthy dinner consists of the nutrients that your body used during the day.

Let’s go and cover what for nutrients you need to get inside in the evening and you will also read four delicious recipes that will help you in your journey.

If you eat properly in the evening and follow the guidelines then you will get the following:

  • Better and deeper sleep 
  • Burn more fat
  • Have up to twice as much energy

How to lose weight without exercise – Self-Awareness

Do not be fooled by food manufacturers that label their products as “healthy”.

Many products contain unhealthy ingredients that SHOULD be avoided.

Read the advice from this article and make sure that you avoid buying the wrong product.

How to lose weight without exercise- What is a healthy evening meal?

A healthy dinner provides the body with important nutrients, stimulates burning fat and has a positive impact on your hormones.

how to lose weight without exercise

A healthy dinner does not come from a can or prepacked package and contains no refined sugars, harmful e-numbers or dangerous sweeteners.

The main problem with ready-to-eat meals and processed foods are the preservatives it contains.

Food manufacturers added these things to solve the problem of the durability of the food and to extend the shelf life.

These preservatives are good for sustainability, but harmful to your health….

Besides, food manufacturers add salt, sugar, unhealthy fats or sweeteners to processed foods to improve the taste (and thus make more sales).

The preparation of healthy evening meal does not need to be difficult or take much time. You can do it with a lot of easiness and fun!

How to lose weight without exercise, the 3 biggest benefits of a healthy dinner.

1. A healthy dinner burns excess fat

If you don’t have a high blood sugar level, your pancreas then will make more glucagon.

Glucagon is a hormone that stimulate the process of burning fat, it makes fat cells open their “doors”, so that the fat will be released and can be burned.

So what you need to do is to prevent yourself from having a high blood sugar level.

It basically means that when your blood sugar level is high, then your chances to retain fat will be high as well.

On the contrary when your blood sugar level is low, then your body will make extra glucagon.

This stimulates the fat burning process and gets you a step closer to your goal.

How do you do this?

Avoid simple carbohydrates such as sugar, rice, pasta and potatoes, or reduce the portions.

Eat foods that releases energy slowly into the blood, such as meat, fish, eggs, nuts, vegetables and legumes!!

The 20 Rules of Losing Weight contains a comprehensive list of healthy foods. You can read more further at the bottom.

2. A healthy dinner prevents binge eating

Binge eating after dinner is one of the biggest causes of obesity and poor sleep….

how to lose weight without exerciseIf it happens that you have the need for something sweet or a bag of chips, then that is a sign that there are high fluctuations in your blood sugar level.

You can control this by eating enough protein.

Protein make sure that you have less hunger and increases the metabolism.

Additionally, you need protein to create muscle tissue and maintain it.

You are always damaging your muscle tissue through physical activities.

By eating proteins in the morning you make sure that you provide your body with the necessary building blocks for your muscles to recover and strengthen.

Not only is the amount of protein is important, but also its quality.

Avoid processed meats and fish and always make sure you prepare and flavor the meat and fish yourself.

What is the best food to eat?

A healthy dinner consists of either meat, fish, eggs, seafood or vegetable rich proteins such as legumes, nuts and seeds.

3. Eating healthy makes you sleep deeper and you’ll be less likely to wake up

Carbohydrates such as pasta, rice, potatoes and sugar will result in  a large spike in your blood sugar levels.

A high blood sugar is deadly, so before it reaches a dangerous level your body is sure to respond on this as quickly as possible by getting the nutrients out of the bloodstream and store them elsewhere.

On the other hand a low blood sugar level can keep you awake at night and seriously disturb your sleep.

how to lose weight without exercise

For a good night’s sleep it’s also important that you don’t have a full stomach when you are about to sleep.

Make sure not to eat anything two hours before you go to sleep.

This will allow the natural growth hormone production to be all natural.

This will lead to the following benefits:

  1. You recover faster from muscle pain
  2. It will increase your libido
  3. Your memory improves
  4. Your body produces more energy
  5. You get stronger muscles
  6. You will lose weight faster

So never go with a full stomach to bed and choose a healthy evening meal to sleep better and deeper.

How do you make sure to do this in the right way?

Eat a varied carb meal that is rich in fats and proteins. Eat enough and make sure you never go to bed with a full stomach.

How to Lose Weight Without Exercise – Four Healthy Recipes so you can start right away

To lose weight without any exercise means that you need to place a lot of importance on what you eat. Below you can find four simple but yet extremely tasty meals that yo can prepare in no time. Even if yo are busy, busy and busy then you will still be able to make these recipes. Enjoy!

Recipe: Zucchini Spaghetti Bolognese

Preparation time: 15 minutes

Ingredients (per person):

  • 1 zucchini
  • 1 onion
  • 1 clove garlic
  • 50 g bacon
  • 100 grams of minced meat
  • 200 grams of peeled tomatoes
  • 2 tsp olive oil
  • Pepper
  • Sea salt

Preparation:

  1. Remove the ends of the zucchini.
  2. Cut the zucchini with a cheese slicer into slices.
  3. Cut the slices with a knife into thin strands.
  4. Boil the vegetable 2 minutes over medium heat.
  5. Chop the onion.
  6. Heat the olive oil in a frying pan and fry the finely diced onion, the bacon and the chopped cooked.
  7. Squeeze the garlic out in the pan.
  8. Add the peeled tomatoes and let it simmer for 2 minutes.
  9. Season to taste with pepper and sea salt.

Recipe: Grilled Prawns with Vegetables and Sweet potato

Preparation time: 30 minutes

Ingredients (per person):

  • 4 prawns
  • 1 sweet potato
  • Vegetable choice (suggestion: zucchini, cherry tomatoes and peppers)
  • Olive oil
  • 1 clove garlic
  • Pepper
  • Sea salt

Preparation:

  1. Peel the prawns and marinate them with salt, pepper and garlic.
  2. Peel the sweet potato and cut it into 4 pieces.
  3. Boil the sweet potato 10 to 15 minutes, until it is soft.
  4. Cut the vegetables:
  5. halve Cherry Tomatoes
  6. Zucchini sliced
  7. Peppers into strips
  8. Heat a little olive oil in a grill pan and grill the vegetables a few minutes.
  9. Grill the prawns briefly until they are pink.
  10. Serve the prawns with sweet potato and vegetables.
  11. Variation Tip: replace the prawns with steak and vary with different vegetables such as carrot, eggplant and mushrooms.

Recipe: Stir-Fry dish with Quinoa and Chicken

Preparation time: 10 minutes

Ingredients (per person):

  • 1 Chicken Filet
  • 1 tomato
  • 1 onion
  • 1 ounce of spinach
  • 1 ounce of quinoa
  • 3 tsp curry powder
  • Olive oil
  • Pepper
  • Optional: 1 clove garlic

Preparation:

  1. Cut the chicken into cubes.
  2. Marinate the chicken with curry powder.
  3. Cut the tomatoes into cubes and chop the onion,
  4. Cook the quinoa according to the instructions on the package.
  5. Heat a little olive oil in a frying pan and fry the chicken pieces until they are almost cooked.
  6. Optional: press the garlic over the chicken.
  7. Add the finely diced onion and fry glassy, ​​until the chicken is fully cooked.
  8. Add the spinach and tomato and let shrink the spinach.
  9. Season with a little pepper.
  10. Add the tomato sauce.
  11. Serve the dish with quinoa

Recipe: Grilled Salmon with Fennel, Tomato and Mushrooms

Preparation time: 10 minutes

Ingredients (per person):

  • 1 salmon fillet
  • 1/2 fennel bulb
  • 1 tomato
  • 5 mushrooms
  • Olive oil
  • Pepper
  • Sea salt
  • Optional: lemon (juice)

Preparation:

  1. Peel the fennel, cut into wedges and drizzle a little olive oil over it.
  2. Cut the tomatoes into wedges and halve the mushrooms.
  3. Heat a little oil in a pan.
  4. Grill the salmon cooked in 6 minutes (halfway reverse).
  5. Grill the fennel in 6 minutes until tender (half reverse).
  6. Grilled tomato and mushrooms + – note 5 minutes.
  7. Optional: sprinkle salt and pepper over the vegetables and drizzle some lemon juice over the salmon

A healthy dinner is a good start, but half the work of your weight loss journey.

For the best results it is recommended to add some exercises in your movement.

And if you are really forced to lose weight without exercise.

Try the tips and tricks in this article and notice how you gradually change your mood and body.

Try an Amazing Program That Will Help You Do It!

If you liked this article and are ready to START to lose weight, my own Program is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME. 

So that means it will work definitely for you!!!! 

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

This concept that I’ll teach you will help you make the necessary changes in your diet and lifestyle and how to keep them permanently out of “your life”.

Even if you need to lose more weight, you can do multiple rounds of this program. Clients often email me with how the program changed their eating habits and has helped to find a system that works over and over again

Read the information about the program 20 Rules for Losing Weight and see how you’ll guaranteed lose 10-20 pounds in the 3 weeks program. Click here to read more.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

zero calorie foods for weight loss
Jan 19

13 Zero Calorie Foods for Weight Loss

By Marianne Schwartz | Nutrition & Supplements , Weight Loss

13 Zero Calorie Foods for Weight Loss

The logic behind zero calorie foods or negative calorie foods is that they do not contain a lot of calories and that they in such a manner let you burn up all the calories while eating them.

Whether this is true or not, these foods clearly clearly provide you with many health benefits and lessen your daily calorie total.

Awesome isn’t it?

So let’s get started..

1.Strawberries – Zero Calorie Foods for Weight Loss

Strawberries are packed with nutrients. They are good to boost up your Vitamin C and also contain lots of antioxidants. 1 cup of strawberries already provide for 85 gram of Vitamin C.

Besides that strawberries also contain 4 kinds of Vitamin B where 1 cup serves you 3% of your daily recommended amount. It contains Folate that supports the creation and development of new cells and prevents birth defects.

Strawberries are also the perfect snack to ease your desire for sweet things.

1 cup has 50 calories and 7 gram of sugars

2.Pineapple – Zero Calorie Foods for Weight Loss

Pineapple contains Bromelain which helps your body to digest protein and prevent your stomach from bloating.

Pineapple is one fantastic fruit. It is rich of so many vitamins. Pineapple contains a lot of Manganese which is good for your bone health.

1 portion is good for 70% of the daily recommendation.

Another benefit is that Pineapple is rich of copper and therefore is good for the blood circulation.

Pineapple is also known to help reduce overall inflammation, including those that are associated with joint and muscle pain.

one cup 82 grams and 2 grams of fibers

3.Apples – Zero Calorie Foods for Weight Loss

Apples are like health bombs, that is the way you have to see it. One apple is good for 20% of your daily Vitamin C intake, this is found just under the apple skin, so make sure to wash the outside and eat everything.

Furthermore, apples are high in antioxidants, contain fibre pectin which helps the digestive system, helps to lower the cholesterol and is good for people with Diabetes as it helps to stabilize the blood sugar levels.

1 Apple has 100 calories and 4 grams of fiber.

4.Cauliflower – Zero Calorie Foods for Weight Loss

Cauliflower is packed with vitamins, especially vitamin B 1, 2, 3, 5, 6, and 9 to be clear. And includes Folic Acid, so it is good to have this when you are pregnant or are about to get pregnant. Folic Acid helps to prevents defects in the spine and brain of the body, it also comes in pills to make things easier.

Cauliflower can be boiled and adds up perfectly to your dinner or you can add it with your mashed potatoes.

1 cup of Cauliflower has 28 calories 6 grams of fiber.

5.Blueberries – Zero Calorie Foods for Weight Loss

Blueberries are rich in phytochemical anthocyanins, which give fruits and vegetables a purple color. Eating this kinds of anthocyanins helps to lower your risk of many diseases.

Research studies suggests that blueberries may play a role in lowering risk for heart disease, certain cancers, protects your eye health and may help your brain throughout the years to fight against dementia.

You can add blueberries to your yoghurt or just eat them as a snack.

1 cup of blueberries has 83 calories.

6.Broccoli – Zero Calorie Foods for Weight Loss
Broccoli is a goldmine of nutrients and is by far the best vegetable for in your diet. There are several ways to make it. You can boil or stir-fry it.

Broccoli contains a lot of potassium, which is good for your nervous system and optimal brain function and promotes regular muscle growth as well.

In addition to potassium broccoli also contains a lot of magnesium and calcium that help to regulate blood pressure.

7.Lemons – Zero Calorie Foods for Weight Loss

The health benefits of lemons are many and they provide your body with many health benefits. You can use it as a final touch for your dishes or drink it with warm water.

Lemons are packed with nutrients such as: vitamin C, B, calcium, iron, magnesium, potassium and fiber. Lemon juice is full with vitamin C and it is recommended to drink this more for when you have stressful days. When you have a lot of stress, your vitamin C level is the first thing that decreases a lot. So you can fill this up with some lemon water.

Lemons are a good choice for potassium, which is good for the heart, brain health and nerve function. It aids your digestion and cleans your whole system, moreover it helps you to lose weight.

8.Cranberries – Zero Calorie Foods for Weight Loss

Cranberries, you only hear from these things during the holidays. But actually, they can provide you with a lot of health benefits. Cranberries have been shown to have an anti-inflammatory effect, which helps you if you have one of the following diseases: rheumatoid arthritis, stomach and digestive orders.

How do you consume cranberries?

One way is to take supplements. But the best way is to use the fresh and natural cranberries or the deep frozen ones. So what can you do with it? You can make yourself a smoothie with cranberries, a low sugar compote, popsicles, ice cubes (for in cocktails!) or roast them.

1 cup 46 calories and 2 grams of sugar.

9.Raspberries – Zero Calorie Foods for Weight Loss

Raspberries are also known as the belly fat fighters! Berries are a good source of fiber. Fibers are an important element in weight control. Research has shown that for every gram of fiber we eat we eliminate 7 calories. So if you consume the daily amount of 25-30 grams, this would lead to a 30 pound weight loss on a yearly basis.

In addition to weight loss, berries have shown to boost your bone health, maintain a healthy vision, sunray protection, slash the risk of cancer, fights off infections and keeps your brain young and healthy.

1 cup of raspberries 65 calories.

10.Green beans – Zero Calorie Foods for Weight Loss

Green Beans are high in fiber, calcium, iron magnesium, manganese and potassium. Moreover, they are high in antioxidants and rich in vitamins A & B.

The best part. The only thing you have to do is to cook them for 6-10 min and you have your vegetables. Or you can add them to your salad!

1 cup 31 calories.

11.Cucumbers – Zero Calorie Foods for Weight Loss

The first thing that we have to say is that cucumbers consists for more than 95% out of water. Because of this, they have almost no calories and therefore they are ideal in a weight loss diet.

You can add cucumbers to your salad, eat them raw as a snack and more!

1 cup 16 calories

12.Tangerines – Zero Calorie Foods for Weight Loss

Tangerines have a high concentration of vitamin C and that is what makes them the perfect fat burner. Vitamin C not only helps to burn fat, but also reduces the amount of cholesterol in your blood.

It is sufficient to take only 2 of these in your daily diet to give your Vitamin C intake a boost.

1 tangerine has 47 calories.

13.Celery – Zero Calorie Foods for Weight Loss

zero calorie foods for weight lossCelery is very easy to prepare and add to your daily habit. Lots of people praise celery for its weight loss benefits and it deserves this amount of praise.

It promotes the bowel movement, cleans your body of toxins and is rich in vitamin B. It also has a strong effect on satiety, prevents infections and speeds up your metabolism. You can make it by stir-frying it, making a soup of it or via a very healthy celery juice/smoothie

100 grams of Celery contains 16 calories.

Try an Amazing Program That Will Help You Do It!

If you liked this article and are ready to START to lose weight, my own Program is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME. 

So that means it will work definitely for you!!!! 

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

This concept that I’ll teach you will help you make the necessary changes in your diet and lifestyle and how to keep them permanently out of “your life”.

Even if you need to lose more weight, you can do multiple rounds of this program. Clients often email me with how the program changed their eating habits and has helped to find a system that works over and over again

Read the information about the program 20 Rules for Losing Weight and see how you’ll guaranteed lose 10-20 pounds in the 3 weeks program. Click here to read more.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

best vitamines for weigh loss
Jan 17

Best Vitamins For Weight Loss

By Marianne Schwartz | Nutrition & Supplements , Weight Loss

The Best Vitamins For Weight Loss

Are there any vitamins that help to speed up weight loss and your metabolism?

In which food can you find these vitamins that help you to lose weight?

Best Vitamins For Weight Loss

The best way to lose weight and keep your metabolism going is by following a healthy diet with foods that contain dozens of vitamins and minerals.

In this article I will cover the various vitamins that stimulate the process of losing weight and in what kind of foods you can actually find them.

Vitamins and body weight

There are 13 vitamins that are believed to be important for a healthy functioning of our body.

Missing just a single one of these 13, may already cause your body harm.

One example might be, facing obstacles in your weight loss journey.

Best Vitamins For Weight LossJust to give an example. Fatigue and depression may be associated with certain deficiencies in important nutrients.

Fatigue and depression then again might cause troubles with your motivation, exercising habits.

Best Vitamins For Weight Loss – Vitamin B

Certain vitamins are specifically promoting a healthy metabolism. Metabolism is the process by which your body processes food into energy.

If you do not get enough vitamin B during the day, then this may cause the metabolism to work slower. That will make it harder to lose weight.

Another factor of a deficiency of vitamin B is that you may feel very tired throughout the day. With a vitamin B deficiency it is almost impossible to retain an active lifestyle.

Most people who are most likely to have a vitamin B deficiency include the elderly and vegetarians.

Vitamin B is one of the vitamins that helps to lose weight and accelerate the metabolism.

Best Vitamins For Weight LossLarge amounts of vitamin B are mainly found in seafood, liver, lean dairy, eggs and cheese.

Vegans who do not eat these products are so easy to build a shortage of these vitamins.

There are a lot of different B vitamins including:

  •    Vitamin B1: occurs mainly in cereals, potatoes as well as in dairy, meat and many fruits and vegetables.
  •    Vitamin B2: Almost the same as above, and food products are. Dairy, meat products, vegetables and many fruits.
  •    Vitamin B3: Meat, whole grain products, vegetables, nuts and fish. Vitamin B3 itself can  be manufactured by the body from a particular amino acid called tryptophan. Tryptophan can be found among others in peas, cocoa and therefore chocolate and milk.
  •    Vitamin B5: that we see all the foods that we have already mentioned above. These are the whole grain varieties, vegetables and dairy products.
  •    Vitamin B6: Grains, meat products, eggs, different kinds of fish, dairy products.
  •    Vitamin B8: Organ meats especially liver, soy, seeds and nuts, dairy.
  •    Vitamin B11: Vegetables including especially leafy vegetables and potatoes.
  •    Vitamin B12: Like almost exclusively in meat products and then primarily in organ meats such as liver. However, vitamin B12 is also found in fish and eggs, including milk. Vegans will have made it very difficult to have sufficient vitamin B12 in the blood because they exclude such products from their diet.

Best Vitamins For Weight Loss – Vitamin C

Best Vitamins For Weight LossVitamin C is a crucial player in the list of vitamins that help to lose weight.

Vitamin C is the one vitamine that people often do not associate with weight loss.

Yet recent studies showed that it still plays an important role in the process.

Vitamin C helps to keep up your metabolism in the body.

Also you can burn more fat with Vitamin C is also known to use more fat as energy in the body, so you would burn fat more quickly.

This is especially the case when exercising.

That does not mean that you will lose weight automatically with huge doses of vitamin C.

It is certain that people with a low amount of vitamin C are less efficient in losing weight than their counterparts with a higher value of Vitamin C.

Excellent sources of vitamin C are acidic fruits such as red berries, lemons, oranges and grapefruit.

Best Vitamins For Weight Loss – Vitamin D

Best Vitamins For Weight LossYou might have a Vitamin D deficiency if you have a dark skin color, or simply if you do net get enough sunlight, are obese or if you are old.

Then this risk might be very high. Vitamin D is produced by the skin when it comes in contact with the sunlight.

Vitamin D is also widely present in oily fish and fresh orange juice and milk.

A deficiency of vitamin D can also be an obstacle in your weight loss journey.

Research has also shown that people who follow a diet and had a low value of Vitamin D in their blood were the least to lose weight quickly after some time.

Make Sure You Get Your Daily Portion of Vitamins

Best Vitamins For Weight LossWhen you switch to a healthy diet make sure to include plenty of fruits and vegetables, healthy fish like salmon and mackerel, whole grains and unsaturated fatty acids that can be found in nuts and seeds, as well as in some fish species.

Then you are less likely to have a deficiency of certain vitamins.

Vitamins that are very effect to help lose weight are therefore vitamins B and D.

However, vitamin C plays an important role in the use of fat as energy for the body. Especially during exercise.

If you know for yourself that it is impossible to get these amount of foods in your food schedule.

Then prepare yourself and buy vitamin pills of those that lack in your current diet.

Try an Amazing Program That Will Help You Do It!

If you liked this article and are ready to START to lose weight, my own Program is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME. 

So that means it will work definitely for you!!!! 

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

This concept that I’ll teach you will help you make the necessary changes in your diet and lifestyle and how to keep them permanently out of “your life”.

Even if you need to lose more weight, you can do multiple rounds of this program. Clients often email me with how the program changed their eating habits and has helped to find a system that works over and over again

Read the information about the program 20 Rules for Losing Weight and see how you’ll guaranteed lose 10-20 pounds in the 3 weeks program. Click here to read more.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

HOW TO LOSE WEIGHT WITH APPLE CIDER
Jan 11

How to Lose Weight with Apple Cider Vinegar?

By Marianne Schwartz | Nutrition & Supplements , Weight Loss

How to Lose Weight with Apple Cider Vinegar?

In recent years’ tons of diets have emerged of which some work pretty well and others are just rubbish and even causing harm to the body.

One that is emerging and becoming very popular is to use apple cider vinegar for weight loss!

How to Lose Weight with Apple Cider Vinegar?

But since recently, the newest trend is using apple cider vinegar for weight loss.

Normally I don’t pay any attention to any new weight loss trend but this one deserves some attention for a good reason.

Why?

Because I am quite familiar with apple cider vinegar and been using it for a long time and I know that it simply works! (and it is natural)

How to Lose Weight with Apple Cider Vinegar – Mind Preparation

The most important thing with losing weight is to lose it at once and gradually, and never see it again.

But experience shows that this is the hardest thing if you don’t approach it the right way…..

Before I move on, I want to say that Apple cider vinegar works for gradual weight loss, but that it is not some kind of magic weight loss bottle.

Apart from using it, you should also pay close attention to what you eat and do in your daily life.

The first thing to know in order to get success is to get your expectations right and they should be realistic.

You should NOT expect to lose 5-10 pounds in one day. (which is ridiculous..)

But you should rather see it is an investment in your body where your fat cells will gradually adjust to your new size.

This so you can stop with worrying about getting it all back again.

How to Lose Weight with Apple Cider Vinegar – The Winning Formula!

When you get your expectations right and close to the reality, you are more likely to hold on to it and achieve success with it.

Do the complete the opposite and set absurdly high goals for yourself, and if you lack the motivation and discipline one day you will find yourself abandoning your plan quite easily.

How to Lose Weight with Apple Cider Vinegar?

This is a very important life lesson that you can apply to almost anything else.

Everyone almost always has their off day where your motivation is nowhere to be found….

So your goal should be impressive and above normal, yet it shouldn’t be too high.

I think we have all experienced this and learned from it.

In the beginning your motivation is ridiculously high and somewhere halfway you get disappointed because you still do NOT see any results.

If you are interested in losing weight with a plan that is realistic and that you can apply over and over again read about my eBook The 20 Rules of Losing Weight at the bottom of the article.

How to Lose Weight with Apple Cider Vinegar – What is inside?

What is it that makes Apple cider vinegar so effective? It has a substance “acetic acid” this is the key component in suppressing fat accumulation.

When you drink Apple cider vinegar on a daily basis, it will lead to a lower body waist circumference and weight.

Apple cider vinegar helps in building “growth hormones” whom in turn are the key in breaking fat cells down.

So if you get more of this Apple cider vinegar in your body before your next meal, you ensure your chances that the digestion will be better for fat burning.

It still doesn’t means that Apple cider vinegar is the wonder potion for losing weight.

But you should use it efficient and in the right way.

When to use it?

Drink it before your dinner. Why?

How to Lose Weight with Apple Cider Vinegar?

This will make sure that your body gets the chance to get all the nutrients from your food, and at the time it will stimulate your digestion, which reduces the amount of time that fat remains in the digestive tract.

What you are doing here is to prevent to have your food to stay for a long time in your intestines for too long. Because when that happens, it means more FAT is absorbed.

One secret tip of myself is that I replace salt in my dishes with this fantastic thing.

So why is that Marianne? This is because salt stimulates the necessity to eat more fatty foods.

So if you can avoid this at the same time when you put another thing that is doing completely the opposite then you increase your chances significantly!

So? Put it on your vegetables and meat!

How do you use Apple cider vinegar? Actually, it is very simple.

Just put 1 or 2 teaspoons of it in a glass or bottle and add warm water. Then drink it three times a day before you go and eat.

Start Your Weight Loss Journey at The Right Place

If you liked this article and are ready to START to lose weight, my own Program is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME. 

So that means it will work definitely for you!!!! 

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

This concept that I’ll teach you will help you make the necessary changes in your diet and lifestyle and how to keep them permanently out of “your life”.

Even if you need to lose more weight, you can do multiple rounds of this program. Clients often email me with how the program changed their eating habits and has helped to find a system that works over and over again

Read the information about the program 20 Rules for Losing Weight and see how you’ll guaranteed lose 10-20 pounds in the 3 weeks program. Click here to read more.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

 

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Pre Workout for Women
Dec 17

Pre workout for women and other supplements

By Marianne Schwartz | Nutrition & Supplements , Weight Loss

Pre workout for women and other supplements

Specific nutritional supplements such as pre workout for women can be a major supporting role in getting back to shape.

However, there are different opinions about this and everyone will say something completely different about this topic.

This article is dedicated to clear out the vagueness and give you comprehensive overview about supplements.

1.Supplements for Women

Research shows that a large group of people thinks that they eat the sufficient amount of vegetables and fruit, while only 45% of these people really eat enough!

Shocking!

So it appears a difficult job to get the recommended daily allowance of nutrients inside.

One reason for this might be that people find it difficult to vary with their food, or it could be the case that your body needs more different kinds of nutrients.

The supplements that are the best fit for your body also depends on the goal that you want to achieve.

Protein for Women, a Must?

Proteins (Whey Isolate) is mainly for building, reparation and conservation of the muscles after exercise.

After a work out it is extremely important to have a good rest in order to recover well.

When you use Protein supplements it will accelerate the recovery process significantly so that you can get back on the training track or gym.

So is it necessary to have Protein supplements for your work out?

Indeed, it is extremely important to eat well when you work out.

And getting enough protein means that your body will recover good. In the past there have been a lot of studies, and these revealed that if you get more than 1.8gram Protein per kilogram of bodyweight inside, it will not have a better added value.

So this means basically that it is not necessary to have protein supplement shakes in your diet.

Just eating natural proteins will be more than enough. These you can find in: eggs, chicken, fish, cheese, milk, meat and more!

Having protein hakes in your diet can be of added value, but they are not necessary for good results.

Pre workout for women 1

2.Weight Gainer for Women a Must?

If your goal is to build muscles, then it is important to first gain some mass and then build muscles.

For this purpose, a lot of people use a weight gainer supplement.

This mainly consists of protein and carbohydrates which facilitate the growth of muscles.

When you want to build muscle, you have to do a lot of heavy strength exercises. In addition, you also need to get more calories than you actually burn.

These extra calories you can actually get just by eating more. If you have troubles with eating a lot, then weight gainers are an easy way to gain weight, but weight gainers are not essential to build muscles.

You can get the same effect by eating more and schedule what you are going to eat.

3.What? Amino Acids for Women

Amino acids (BCAA E. D.) are the building blocks of protein. Our bodies need protein to repair and build our muscles.

BCAA Amino Acids are not needed when you get a sufficient mount of protein inside.

But it is recommended to take some BCAA Amino Acids for when you are going to train on an empty stomach.

This is to prevent unnecessary muscle break down. But the same principle applies that a normal meal with protein is sufficient enough and thus making BCAA Amino Acids not a must have.

4.Should You Get Multivitamin supplements

Multivitamins include a lot of antioxidants and vitamin B. This Vitamins are especially good because they stimulate the natural energy in your body.

Vitamins and antioxidants are a must have for when you are working out a lot.

Because when you are getting the most out of your body, you also need the right stuff to recover well.

What additional vitamins you need depends per body, exercise level, diet etc. Because of this, I can’t give you a clear recommendation on if it is necessary or not.

Pre workout for women 2

5.Pre-Workout for Women Good?

Pre-workout supplements are literally mean supplements to take before a workout. Most pre-workout supplements consist of a combination of fast carbohydrates (sugars).

So within a few minutes after taking the pre workout, your body gets new energy, strength and focus.

This certainly can make a difference during training and the results can become more clear when you are involved in a heavier workout which has more weights and sets.

Pre-workouts are often no more than unnecessary sugars and / or a large quantity of caffeine and other stimulatory agents.

Pre workout for women consists of different ingredients than the one for man but in general the purpose serves the same goal.

The affect of caffeine decreases a lot as your body gets tolerant after taking the pre work out.

Thus making it only efficient in the beginning and you will/need to take more and more for the same effect.

Pre workout for women can be efficient but only for a short period, but what comes out to be the most important thing is the mental attitude.

Majority of the time it turns out that your mental state is the key factor in failing or succeeding.

Taking a bit of caffeine before your workout can have some good results. But I would suggest that pre workout for women is not necessary as the important element is having a right mindset.

6.Post Work Out for Women Good?

A post work out supplement you take after your workout.

And its core function is to let your body recover quickly so you can gain more strength and energy in a short time and therefore lets you continue training more intense.

A post workout for women is not necessary.

You can easily do this by eating a good meal after your training which has the right nutrition in it so that your body can recover in good and healthy manner.

Pre workout for women

Conclusion

So to conclude if pre workout for women is necessary or if other supplements are needed.

My answer is that if you want to get the most out of your workout then it is possible to add some supplements BUT it is absolutely not necessary.

In this article I have explained how you can do this in a natural way and save yourself from spending more money on expensive things.

If you are interested in getting your body in top shape without using any fancy gym equipment or supplements, have a look at my eBook “The 20 Rules for Losing Weight”.

Yes I am promoting my own eBook. Why? Because it WORKED FOR ME.

So that means it will work definitely for you!!!!

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

Read the information about the eBook 20 Rules for Losing Weight and see how you can book real results in the long run.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

Last Note: Supplements are not a replacement of your normal food.

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Vegetables with the most protein
Dec 08

Vegetables With the Most Protein

By Marianne Schwartz | Nutrition & Supplements , Uncategorized

Vegetables With the Most Protein

Artichoke

  • One small artichoke contains three grams of protein – which is about half the amount in an egg. Go and cook them!
 

Asparagus

  • With one gram of protein in each asparagus – a fair size – this is the clear winner. Also good for your waistline when this is green steamed or grilled at best. When does the season starts again?
 

Beans

  • No wonder vegetarians process beans in almost any dish (even brownies). They contain many good nutrients per 100 grams, you get the same amount of protein inside and one egg. In addition, beans are a source of fiber and complex carbohydrates.
 

Broccoli

  • Scoop it, for there is about 3 grams of protein in every 100 grams of broccoli! Don’t overcook them; it is best to steam broccoli. Add some chilli and garlic for an extra metabolism boost. Forget the stumps are not – they are just as nutritious.
 

Sprouts

  • Not everyone is a fan of these, but this green bombs contain less than 4 grams of protein per serving (about four tablespoons). They can be cooked or grilled.
 

Cauliflower

  • You a bit to get the same amount of protein as in an egg. But a simple trick to this is to replace the white carbohydrates in a recipe for cauliflower. For example, you can make a pizza base of cauliflower. Win win situation!
 

Corn

  • 3 grams of protein per serving corn will not replace a chicken breast immediately (22 grams of protein per 100 grams), but it’s a start. In addition to use maize in many dishes; your Mexican salsa to a simple salad.
 

Watercress

  • 100 grams of watercress gives you four grams of protein – and many other healthful benefits. Watercress is not for nothing recently named the most healthy vegetable. Go to the grocery store right now!

Try an Amazing Program That Will Help You Lose Weight

If you liked the information in this article and are ready to START to lose weight, my own eBook is the best place to start your weight loss journey!

Why? Because it WORKED FOR ME.

So that means it will work definitely for you!!!!

It is about changing your mindset and changing your eating habits to find a plan that works in the long run and better: one that you can apply whenever and as long as you want.

If you are ready to make some changes in your life. This is the ONLY place you should start. I will teach you exactly how to make the necessary changes in your diet.

Read the information about the eBook 20 Rules for Losing Weight and see how you can book real results in the long run.

Cheers,

Marianne Schwartz

Any questions? Feel free to comment here under or email me!

 

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