Easy Avocado Toast And Egg Breakfast

Easy Avocado Toast And Egg Breakfast

 Breakfast is one of my favorite meals because it is easy to make, and most important meal of the day. Starting the day off right gives me the energy to going as well as gives me the will power to ward off junk food. I love making avocado toast. It is such an easy dish to make and has such a beautiful presentation. Plus, everybody I have ever made it for loves it.
Ingredients: 1 servings
12-15 minutes
1/2 avocado
1 egg
1/3 cup of mushrooms, sliced
1/4 cup greens like spring mix or micro greens
1-2 slices of sourdough bread
2 tablespoon butter
Salt and pepper to taste
Heat up the pan with 1 tbsp butter and fry the egg while you toast the bread. Slice the avocado. Put the toasted bread on the plate and covered with avocado slices. Put the egg on top of the avocado or if you are using two pieces of bread, put the egg on the other piece of bread. Add the other tablespoon of butter in the pan with the mushrooms and sauté from 4-6 minutes until cooked. Garnish to plate with greens and mushrooms and add salt and pepper to taste.
What are some additional ingredients you like to add into your avocado toast? I love trying new things!

#breakfast #foodies

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Make the Most of Each Day

Make the Most of Each Day

Each morning we wake up and we are faced with a new day.  In order to make the most of each day, you have to stop holding on to the issues that are holding us back.  It could be hurt feelings, or anger at a friend or family member.  Perhaps you are still mad at yourself for last night’s binge eating.  Maybe you are feeling guilty from skipping a workout.  Whatever it is, let it go.  Decide to be positive and take a happier outlook on life.  It’s a new day and anything is possible.  Just like you pick your clothes each day, pick your attitude for the day.  Decide what you want to achieve and make it happen. Make a commitment to live each day to the fullest and enjoy the moment.

Make the most of each day

No matter what you are going through or problems you have that’s weighing you down, you can decide how you are going to face them.  Deciding to be positive and looking on the bright side is the best way to make the most of each day and find inspiration in our lives.  It allows us to find happiness and face our challenges with humor and grace.

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Why You Should Not Calorie Count

Why You Should Not Calorie Count

To count or not to count… that is the question.  I firmly believe If you are trying to lose weight, you should not calorie count because it could could be hurting your weight loss progress. With all the fitness bands out there like Fitbit and apps like Myfitnesspal, calorie counting is very popular. But just because it is popular doesn’t mean it is helpful towards your weight loss journey.

I recently tested out Myfitnesspal, after hearing many of my clients using it. Here is what happened…

I WAS OBSESSED WITH COUNTING CALORIES AND FOOD! All I could think about was what I ate, how many calories it had, what I can eat next, and how soon until my next meal. Food became an obsession. I was stressed over what I can eat and couldn’t eat. Because I couldn’t eat certain foods (because they were too high in calories), I started thinking about it, and stressing over it… and of course, stress leads to binge eating. Needless to say, counting calories did NOT help me lose weight. It took dieting to a whole new level … I became OCD with food. I thought about

After 4 days, I came to my senses and deleted the app. Here’s what I learned.

1) Calorie counters are great to teach you the calories of certain foods that you didn’t think had much calories… fyi, red wine has about 100 calories in a 4 oz pour. Who knew??

2) Calorie Counters help you understand what proper portion sizes are, since you have to track portion sizes along with logging the actual foods.

3) If you have a tendency to be obsessive, STAY AWAY FROM CALORIE COUNTERS. It will cause you to have more cravings, since you are constantly thinking about food.

If you can use a calorie counter and not obsessive over food, fantastic! If you are like me, here is a great alternative. Use a food diary instead and write down your meals. It causes you to stay accountable without going overboard. Writing it down and reviewing it daily gives you an idea what you are eating. I recommend writing down the emotion you are feeling before and after eating. This will help you figure out why you are eating certain types of foods (sweets, salty…etc) and if you are truly hungry, bored, or if you are eating because of a particular emotion. For most of us, eating is caused by an emotion, filling a void or using it as a reward to make us feel better. Aim to use other ways to reward yourself instead of food. It could be a relaxing walk with friends, taking a long bath, or reading a good book. Developing healthy habits is the key to successful weight loss.

What are you thoughts on calorie counters? Have they helped you or hurt you? I’d love to hear your thoughts!

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30 Ways to Burn 300 Calories

30 Ways to Burn 300 Calories

Summer is around the corner and it is time for bikini season.  It’s time to shed the winter fat and get back in to swimsuits, bikinis, and tank tops.  If you are wanting to lose weight fast without making a lot of dramatic changes, I’ve got the perfect easy weightloss tips and tricks for you.  Here is 30 ways to burn 300 calories, without having to diet, exercise, or make any extreme changes to your lifestyle.

 

Remember:    One pound of fat is 3500 calories.

The goal is to lose fat and keep lean muscles.

 

Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you consume, you will lose weight.  It’s as easy as that.  Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.

 

30 Ways to Burn 300 Calories

 

1. Sit Up Straight 

When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.

2. Eat Breakfast

Studies show making breakfast a daily habit can help you lose weight – and keep it off. Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. “People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, binge-ing at lunch and dinner. They set themselves up for failure.” Read more at about the benefits of breakfast here.

3. Don’t Peel Your Fruits And Vegetables

The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer.

4. Chew Your Food

Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites.

 

burn calories fast

5. Drink More Water

Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.

6. Get More Sleep

Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up naturally. The hours you slept is how many hours you need to sleep each day.

7. Eat 4-5 Small Meals

Smaller meals are easier for the body to digest and helps increases your metabolism.

8. Relax

Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.

 

Download your FREE  “30 Ways to Burn 300 Calorie” Report.  Just tell me where you want me to email your free report.

 








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Total Body Workout For Women – 6 Minutes

Total Body Workout For Women – 6 Minutes

Want to tighten and tone your entire body under 6 minutes?  Try my new fat burning workout!  This short total body workout for women will build lean muscles while keeping your heart rate up so you will burn fat, burn calories and increase metabolism.  If you are trying to lose weight or if you are trying to get ready for the bikini season, this is a great workout you can do at home.  Tighten and tone your legs, arms and back.  All you need is a set of weights.  ♡♡♡

 

Total Body Workout for Women

3 Exercises – 30 Seconds on / 10 Seconds off

Lunge & Curl
Bent Over Rows
Kettle Ball Swings

 

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Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.  If you are trying to lose weight, do not diet. Find out why 98% of all women fail at dieting and weight loss and what you should do instead.  http://healthylivingjunkie.com/figi-foods

 

Dieting Problems: Why Facebook Makes It Worse

Dieting Problems: Why Facebook Makes It Worse

Should you post your #weightlossjourney on Facebook, Instagram and social media? Many experts believe Facebook & Instagram could ruin your diet and weight loss.   The stress of judgement from so called “friends” on these social media sites can cause people trying to lose weight to rebound with stress eating. When you make an announcement of social media about dieting, You are inviting people to make comments and judgment.

When these comments are supportive and positive, it can be very inspiring. Just like you feel good when someone notices you’ve lost weight, positive comments can be uplifting. The danger is many people may not be as kind, or can be perceived as hurtful, even if they didn’t mean it.

 

 

DIETING PROBLEMS VIDEO:

WHY FACEBOOK MAKES IT WORSE

When you put things on social media, people who are your friends may say things like, “How’s your diet going?” Something as simple as that statement can cause a negative reaction for many people who are trying to lose weight.  If you are struggling with weight loss and haven’t seen huge results, this can be very demotivating.

Even something as innocent as “How’s the diet going?” could lead to feelings of depression if you are struggling with results or had moment of breakdown and eaten a bad meal.  Because many of us are stress eaters, this can cause a spiral of stress eating behavior.  Feelings of depression and worthlessness are common after as stress binge eating.

On the other hand, other people say putting their weight loss progress on social media helps with weight loss motivation.  It holds them accountable and keeps them inspired to stay on track because it forces them to keep their word.

Here is my take on it.  If you are going to put your weight loss progress or announce it on social media, look for a closed group of people who are on your same weight loss journey.  Some social media sites like Instagram, where you have more privacy with your profile may be a low stress way to connect with others without judgement.  The best success I’ve seen with social media is to connect with people who are on the same path as you.  Even more so, if you can find a group of people in real life who share your weight loss goals and fitness goals, you can motivate and push each other and you will get better results then social media.  It’s why workout partners are so effective.  It keeps you accountable and you have someone to share your struggles and successes with.

What has been your experience on social media?  I’d love to hear your thoughts and stories. Please share with us in comments.

 

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Make it a Healthy Day,

Annie Chang

P.S  Get even more recipes ideas, fitness tips and weight loss advice on my social media pages. Let’s be friends! ☺

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