Nutrition

Cycling: Health and Fitness Guide

Cycling: Health and Fitness Guide
By Joan Bishop Denizot

When it comes to convincing people to try cycling, some would usually ask, "Why go cycling when you can burn your calories in the gym?" While it is true that working out in the gym can help in losing weight and toning our muscles, outdoor cycling has its own merits.

Cycling is a low impact exercise meaning it does not put too much pressure that strains our joints unlike in running or high impact aerobic exercises and weight training in the gym. Our muscles can get a real good workout since cycling uses all the major muscle groups as we pedal our way through bike paths, roads and hills. Furthermore, as an aerobic exercise, cycling is an ideal cardiovascular workout since this activity makes us breathe deeper, experience increase in body temperature making us perspire, an indication of burning calories and a way of eliminating some toxins in the body like body fat. Cycling is an exercise that does not pressure us since we can do it at our own pace. It is also fun to do because we can do it with our friends or family and unlike in the gym where we are just confined training with various equipment within the walls, outdoor cycling gives us a sense of fun and adventure as we travel pedaling our bike.

According to research, steady cycling can burn as much as 1,200 kilojoules or about 300 calories per hour. Studies also show evidence that a half hour bike ride everyday will burn nearly five kilograms of fat over a year. Do the math and see how much fat can be burned when we ride our bikes for an hour or more every day. We use our bicycles not just as a form of leisure exercise, but we can also use them as our mode of transportation especially when we have gained that confidence on the road.

Of course, like any other exercise, we can get the most benefit from cycling when we pair this activity with proper diet and proper eating habits. It would be beneficial for us to come up with a meal plan so that the exercise would be complemented with the proper diet.

Experts suggest that we increase the protein in our diet, eat a nutritious breakfast at least an hour before the ride and have a protein-packed food for lunch or dinner. A healthy light snack can be taken in during long rides.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Cycling:-Health-and-Fitness-Guide&id=9559706


The Best Low-Calorie Pasta Recipes Under 500 Calories

The Best Low-Calorie Pasta Recipes Under 500 Calories
By Adrian T. Cheng

Preparing a delicious pasta dish is a tough job, especially when you're counting calories. Everything is a factor to consider - the type of pasta, the sauce and most especially the toppings. But don't worry - here are easy low-calorie dishes that don't compromise taste:

Tropical Pesto Pasta

Calorie Count: 465 calories

What you need:

  • 2 cups spaghetti, cooked al-dente
  • 6 cloves garlic
  • 2 cups loosely-packed baby spinach leaves
  • 1 cup firmly-packed basil leaves
  • 1/2 cup Pecorino-Romano cheese, sliced into cubes
  • 1/2 cup chopped walnuts
  • 1/4 cup lemon juice
  • 2 tablespoons olive oil
  • 1/4 teaspoon lemon zest
  • 1/4 teaspoon salt

In a food processor, grate Romano cheese until coarse, about 30 seconds. Add garlic, and process again until well-combined with cheese. Add baby spinach, basil leaves, walnuts, lemon juice, lemon zest and salt and process again until mixture becomes a thick paste. Carefully pour olive oil over the mixture and process until oil is integrated. Place cooked pasta in a serving bowl and top with sauce. Toss to coat.

Tomato and Beans Penne

Calorie Count: 460 calories

What you need:

  • 1 cup penne pasta, cooked al-dente
  • 3 1/2 cups Italian-style diced tomatoes
  • 2 1/4 cups cannellini beans
  • 1 1/4 cups fresh spinach
  • 1/2 cup crumbled feta cheese

In a large non-stick pan, mix tomatoes and cannellini beans and bring to a boil over medium-high heat. Lower heat and simmer for 10 to 12 minutes. Add spinach to the pan; cook and stir for 2 minutes more until leaves have wilted. Place cooked penne on a serving dish and pour sauce over it. Top with feta cheese.

Light Zucchini Pasta

Calorie Count: 290 calories

What you need:

  • 1 cup linguine pasta, cooked al-dente
  • 3 zucchini, shredded
  • 2 cloves garlic, minced
  • 1/4 cup plain non-fat yogurt
  • 1/4 cup shredded Cheddar cheese
  • 1 tablespoon olive oil
  • Salt and ground black pepper to taste

Heat olive oil in a pan over medium heat and saute garlic until browned. Add a handful of zucchini and cook for 1 to 2 minutes. Add the rest of the zucchini and continue cooking for about 3 minutes more. Place cooked pasta in a serving bowl and toss with cooked zucchini, yogurt and Cheddar cheese. Season with salt and black pepper before serving.

Now you can enjoy a delicious pasta dish without the guilt and without counting calories - try any of these healthy low-calorie pasta dishes now!

Adrian T. Cheng is a food blogger who promotes healthy eating. He has written numerous posts and articles about natural herbs and spices, shared countless of delicious and healthy recipes and reviewed kitchen accessories that are affordable yet of quality. You can view Adrian's posts about going green and other nutrition tips and tricks [http://www.kuisiware.com/] on his page.

Article Source: http://EzineArticles.com/expert/Adrian_T._Cheng/2109020
http://EzineArticles.com/?The-Best-Low-Calorie-Pasta-Recipes-Under-500-Calories&id=9670884


Type 2 Diabetes and Weight Loss - You Can Control Your Calorie Intake With These Foods

Type 2 Diabetes and Weight Loss - You Can Control Your Calorie Intake With These Foods
By Beverleigh H Piepers

One of the most significant ways to control your blood sugar is through diet and the foods you chose. It is wise to keep your total calories for the day at a low but healthy level. The foods listed below contain almost no calories, and may even end up in the negative because you will burn them for energy. This means you can enjoy as much of each of these foods as you like...

1. Apples are nutritious, and a cup of a sliced apple contains 57 calories and three grams of dietary fiber.

2. Carrots are mainly orange but are also found in white, purple, yellow and red colors. They contain high amounts of beta-carotene that converts to vitamin A; essential for good eyesight. There are only 53 calories in one cup and more than 400% of the daily value for vitamin A.

3. Mushrooms are often used as a meat substitute by vegans and vegetarians. One cup contains just 15 calories along with vital nutrients.

4. Tomatoes are known as one of the world's most popular vegetables for taste and versatility. Containing lycopene, a beneficial compound, tomatoes can protect against...

  • inflammation,
  • heart disease, and
  • cancer.

4. Strawberries are delicious, versatile and fashionable. Consuming berries may protect against chronic illnesses such as heart disease and cancer, with fewer than 50 calories in a single cup.

5. Spinach is full of minerals and vitamins including vitamins A and K, as well as folate. Spinach contains a lot more protein than many other vegetables of the leafy green variety. Digesting one cup is only seven calories, so it is most likely to be a negative-calorie food.

6. Drinks. Water is the best drink as it has zero calories. Most of the herbal teas have very few or no calories. A cup of black coffee only has two calories. These are the best liquids to drink as everything else has more calories so read the labels if you don't know.

7. Cucumbers are often used in salads. They are mainly water, so half a cup of cucumber is only eight calories.

8. Watermelon is a fruit well-known for its hydrating ability. It is loaded with vitamin C and has a certain amount of nearly all nutrients. A cup of diced watermelon only has 46 calories.

9. Celery is widely acknowledged as one of the best low-calorie foods. It is high in water and has insoluble fiber, meaning it generally goes through your body without being digested. One cup of chopped celery only contains 18 calories.

Summary. There are plenty of other foods also in this category, including...

  • cabbage,
  • Brussels sprouts,
  • garlic,
  • grapefruit,
  • lettuce,
  • lime,
  • lemon,
  • turnips,
  • zucchini and so on.

Among this list of low-to-no-calorie foods, there are sure to be some you enjoy. Make the most of them instead of eating high-calorie processed foods that do not help you control your Type 2 diabetes and overall health.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes-and-Weight-Loss---You-Can-Control-Your-Calorie-Intake-With-These-Foods&id=9974101


Tasty Crab Recipes You Can Enjoy On The Go

Tasty Crab Recipes You Can Enjoy On The Go
By Adrian T. Cheng

You don't have to enjoy crab and other seafood only during big meals - they can be enjoyed as snacks or even when you're always on the go. If you're craving for seafood, particularly crab meat, then you're in the right place! Read further for 3 easy yet fulfilling crab recipes!

Hot and Creamy Crab Dip

What you need:

  • 1/2 kilogram jumbo lump crab, shell removed
  • 1 clove garlic, minced
  • 1 cup grated pepper jack cheese
  • 1 cup grated sharp cheddar cheese
  • 1 cup cream cheese, softened
  • 1/4 cup minced onion
  • 1/4 cup mayonnaise
  • 1/4 cup sour cream
  • 1 1/2 tablespoons lemon juice
  • 1 tablespoon hot sauce
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper

Using a hand mixer, beat together cream cheese, mayonnaise and sour cream in a bowl. Add the garlic, cheeses, onion, lemon juice, hot sauce, Worcestershire sauce, salt and pepper to the bowl and stir until all ingredients are well-combined. Fold in the crab. Transfer mixture to a baking dish and cook in a pre-heated oven (325F) until bubbling and golden brown, about 20 to 25 minutes. Serve with fresh vegetable slices, crackers or chips.

The Best Butter and Garlic Crab Legs

What you need:

  • 1/2 kilogram king crab legs, sliced in half to expose the flesh
  • 3 cloves garlic, minced
  • 4 tablespoons salted butter, melted
  • 1 tablespoon chopped parsley
  • 1/2 tablespoon lemon juice
  • Lemon slices

In a bowl, combine garlic, melted butter, parsley and lemon juice. Arrange the crab legs in a baking tray and drizzle with butter mixture. Reserve some of the mixture for dipping. Bake the crab legs in a pre-heated oven (375F) until heated through, about 5 minutes. Serve with dip and lemon slices - it's best to squeeze lemon juice over crab before consuming.

Delicious Baked Crab Crispy Sticks

What you need:

  • 12 spring roll wrappers
  • 1/2 cup cream cheese
  • 3 tablespoons chopped crab meat
  • 1/2 teaspoon granulated sugar
  • Sweet and sour sauce
  • Dash of salt

Combine the cream cheese, crab meat, sugar and sweet and sour sauce in a bowl. Season with salt and stir until ingredients are well-combined. Spoon about a teaspoon of the mixture in each spring roll wrapper and wrap. Spray a baking sheet with olive oil then arrange crab sticks on the sheet. Cook on a pre-heated oven (375F) for about 12 minutes or until crisp (turning once halfway through).

You can't miss these tasty crab recipes - try them now!

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grill experience, reviewing various grilling accessories and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's website where he has other interesting grill-related products and posts.

Article Source: http://EzineArticles.com/expert/Adrian_T._Cheng/2109020
http://EzineArticles.com/?Tasty-Crab-Recipes-You-Can-Enjoy-On-The-Go&id=9955342


Type 2 Diabetes - The Top 5 Best Low-Sugar and High Fiber Fruits to Add to Your Diet

Type 2 Diabetes - The Top 5 Best Low-Sugar and High Fiber Fruits to Add to Your Diet
By Beverleigh H Piepers

Fruit can make a great addition to a healthy diet, but too much fruit, or consuming too many fruits very high in sugar can be problematic for those who have Type 2 diabetes. However, the good news is there are plenty of delicious low-sugar and high fiber fruits you can add to your diet that will not necessarily spike your blood sugar levels, especially when paired with a healthy fat like nuts, or a half of sliced avocado.

Let us take a look at five of the best fruits you can add to your diet to help support your overall health...

1. Raspberries. Raspberries are not only delicious, but they are also lower in sugar than some other fruit choices, and they are packed full of fiber to help stabilize blood sugar levels. In just one cup of raspberries, you will pack in about eight grams of fiber. Try adding some raspberries on top of a bowl of oatmeal, or blended into a smoothie.

2. Pears. Pears make another excellent fruit option as they contain six grams of fiber per pear and they are on the lower end when it comes to sugar content. If you are craving something sweet, you can try baking a few pears and sprinkling them with ground cinnamon for a healthy and guilt-free dessert choice.

3. Apples. An apple a day keeps the doctor away: this is a favorite fruit among many and makes for such an easy snack choice. The trick is to enjoy the apple with the skin to get the added fiber boost. You will take in about four grams of fiber per apple. Try enjoying a sliced apple with almond butter for a healthy snack.

4. Kiwi fruit. This tropical fruit is a tasty way to get some added fiber. In just one small kiwi, you will get about two grams of fiber. When paired with other high-fiber foods like nuts, seeds, or oats, you can make a super filling and blood sugar balancing meal.

5. Cherries. In one cup of cherries, you can pack in about two and a half grams of fiber! You can make a delicious cherry smoothie with full-fat unsweetened coconut or almond milk, a tablespoon of flaxseed, and a scoop of collagen protein powder.

Don't think fruits are off the table if you have Type 2 diabetes. While fruits are high in sugar, these five options can be enjoyed in moderation and can make a great addition to a healthy diet due to their fiber and antioxidant content. Try enjoying these fruits as part of a healthy diet, and pair them with a healthy fat to help slow the absorption of sugar.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---The-Top-5-Best-Low-Sugar-and-High-Fiber-Fruits-to-Add-to-Your-Diet&id=10088593


Cycling Off Calories

Cycling Off Calories
By Joan Bishop Denizot

Cycling is one of the preferred exercises to burn off fat and calories efficiently. It is considered as 'low-impact' for cycling does not put much pressure on muscles and hamstrings in the limbs that could result to injuries. Cycling outdoors is also a venue to see breath-taking sights as well as meeting new people. To effectively burn the calories, here are some simple steps to consider:

Hydrate. Water is the key in avoiding dehydration and in burning calories. Because cycling is a strenuous exercise, keeping the body hydrated is vital to reach the lengthy miles. Water provides the body with the lost of fluids in sweat and coaxes the body to release the energy stored in the fats. Plain water would do but ionized drinks could also be a substitute.

Wear Comfortable Clothes. The appropriate attire also plays a role in the exercise. Light but skin-tight clothing is suggested. Contrary from popular opinion, overdressing does not encourage more sweating and burning of calories. The heat released by the body would not be freely dispersed in the ambient air and the body would not be able to cool down efficiently. On the other hand, using light clothes would promote better heat dispersion.

Warm up and Cool down. Like any other exercise, proper warm up and cool down procedures are observed. Before riding out, warm up stretches are undertaken so that the muscles would not be strained by sudden activity. After cycling, breathing and cool down exercises are commenced to lessen muscle pains.

Take some rest. Frequent rests and breaks are essential during cycling. These respites are opportunities to drink water or to eat healthy snacks. Hunger and thirst are not to be taken for granted as the body would not function efficiently without the vital fluids and nutrients. Eating during breaks would also prevent the overwhelming hunger after exercise.

Have a Balanced Diet. At the end of the day, to lose weight, exercise is always coupled with a balanced diet. The elimination of food groups in the diet would be unwise for this would only fuel your craving for them. Cutting the portions to fat-inducing food such as chocolates and sweets are better than removing them completely in your diet.

Cycling is a good exercise that stimulates many parts of the body. However, it does not mean that once you ride for a few miles, its effects would be readily evident. Continuous exercising and a balanced diet is the key in burning those calories off.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Cycling-Off-Calories&id=9605844


3 Delicious Soups To Serve at Your Barbecue

3 Delicious Soups To Serve at Your Barbecue
By Adrian T. Cheng

The great thing about serving soup at a barbecue is you can prepare a recipe that will perfectly suit your grilled dishes. If you plan to serve steak or other meat-heavy dishes, you can pair it with a light, creamy soup. On the other hand, you can make a heavier soup full with meat or vegetables if you're barbecuing something light like fish.

Here are 3 easy yet delicious soup recipes that your guests will definitely love at your barbecue:

The Healthy White Delight

What you need:

  • 5 cups chicken broth
  • 1 cup half-and-half cream
  • 1 cup white sugar
  • 1 cup chopped green onions
  • 1 cup chopped spinach
  • 1/2 cup chopped parsley
  • 1/2 cup chopped fresh basil
  • 5 tablespoons butter
  • 2 tablespoons all-purpose flour
  • Salt and ground black pepper to taste

In a large saucepan, melt 3 tablespoons butter over medium-high heat then cook onions for 10 minutes or until tender. Stir in spinach, parsley and basil. Lower heat, cover and allow to simmer for 10 minutes. Carefully add chicken broth, sugar and half-and-half cream then simmer, covered, for 30 minutes more. In a separate pan, melt remaining butter over medium-high heat and cook flour, stirring constantly, for 2 minutes. Add about 1/2 cup of the soup to the flour and mix until smooth. Pour the flour mixture into the soup and bring to a boil, stirring constantly, before serving.

Cheesy Broccoli Soup

What you need:

  • 1 loaf processed cheese food, cubed
  • 1 onion, chopped
  • 2 cups milk
  • 2 cups chopped broccoli
  • 1 3/4 cups chicken broth
  • 1 cup water
  • 2/3 cups cornstarch
  • 1/2 cup butter
  • 1 tablespoon garlic powder

Melt the butter over medium-high heat in a stockpot then cook onion until tender. Stir in broccoli and chicken broth. Cover and allow to simmer for 10 to 15 minutes or when broccoli is tender. Lower the heat then add cheese cubes, milk and garlic powder. Mix cornstarch with water in a small bowl until dissolved then add the mixture to the soup. Continue to heat through, stirring constantly, until soup is thickened.

Corn and Potato Fusion

What you need:

  • 3 1/2 cups chicken broth
  • 3 cups peeled and cubed potatoes
  • 2 cups milk
  • 1 3/4 cups whole kernel corn
  • 1 cup shredded Mexican-style processed cheese food
  • 1 cup chopped celery
  • 1 cup chopped onion
  • 1/2 cup diced green chiles
  • 1/4 cup country style gravy mix
  • 1 tablespoon margarine

Melt margarine in a large saucepan over medium-high heat then cook celery and onion for 5 minutes or until tender. Add chicken broth and bring to a boil. Lower heat then add potatoes. Cook, stirring occasionally, for 20 to 25 minutes or until potatoes are tender. Dissolve the gravy mix with milk then pour mixture into the saucepan along with corn, chiles and cheese. Cook soup over low heat, stirring constantly, until cheese has melted.

These easy and delicious soups will surely boost your appetite and will complement any barbecue dish!

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grilling experience, reviewing various affordable grill products [http://shop.kuisiware.com/products/barbecue-grill-light] and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's site [http://www.kuisiware.com/category/kuisiware-blog].

Article Source: http://EzineArticles.com/expert/Adrian_T._Cheng/2109020
http://EzineArticles.com/?3-Delicious-Soups-To-Serve-at-Your-Barbecue&id=9278232


3 Hot and Creamy Soups You'll Fall In Love With

3 Hot and Creamy Soups You'll Fall In Love With
By Adrian T. Cheng

Regular consumption of soup benefits more than the taste buds. Because of its high water and fiber content, it helps flush out harmful toxins from the body without being hard on the stomach. This is also the reason why it's an effective dish to help one lose weight - the water it contains helps one fill up quickly compared to other food.

So whether you're aiming to shed some pounds or simply love soup, here are 3 creamy soups you'll definitely fall in love with:

Cheesy Corn and Potato Chowder

What you need:

  • 3 1/2 cups chicken broth
  • 3 cups peeled and cubed potatoes
  • 2 cups milk
  • 1 3/4 cups whole kernel corn
  • 1 cup Mexican-style processed cheese food
  • 1 cup chopped celery
  • 1 cup chopped onion
  • 1/2 cup diced green chiles
  • 1/4 cup country-style gravy mix
  • 2 tablespoons margarine

Melt margarine in a large pan over medium-high heat then cook celery and onion for 3 to 5 minutes or until tender. Add chicken broth and bring to a boil. Stir in potatoes, lower heat and cook, stirring occasionally, until potatoes are tender, about 20 to 25 minutes. Add corn and chiles and bring to a boil. Dissolve gravy mix in milk then stir into the pan. Lastly, add cheese then cook and stir over low heat until cheese is melted and mixture is thick and creamy.

Milky Mushroom Soup

What you need:

  • 2 shallots, chopped
  • 1 3/4 cups chicken broth
  • 1 cup Portobello mushrooms
  • 1 cup shiitake mushrooms
  • 1 cup half-and-half
  • 1/4 cup butter
  • 2 tablespoons all-purpose flour
  • 1 pinch ground cinnamon
  • Salt and black pepper to taste

In a large saucepan, melt butter over medium-high heat then cook shallots, Portobello mushrooms and shiitake mushrooms until soft, about 5 minutes. Add flour and stir until smooth. Gradually add chicken broth and cook, stirring, until mixture is thick. Add half-and-half, season with salt and pepper and sprinkle with cinnamon. Stir and heat through (do not boil).

Carrot-Curry Cream Soup

What you need:

  • 1/2 kilogram carrots, peeled and cut into 1-inch chunks
  • 1 large onion, diced largely
  • 3 large garlic cloves, thickly sliced
  • 3 cups chicken broth
  • 1 1/2 cups whole milk
  • 2 tablespoons curry powder
  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 1 pinch sugar
  • Salt and ground pepper to taste
  • Chopped roasted pistachios for garnish

In a large pan, heat oil then saute carrots and onion for 7 minutes or until slightly golden brown. Lower heat then stir in garlic, butter and sugar. Cook for 10 minutes then add curry powder. Pour in broth, allow to simmer, partially covered, until carrots are tender, about 15 to 20 minutes. Remove from heat and puree in a blender until mixture is smooth. Return to pan, add half-and-half then heat through. Add salt and pepper if needed. Transfer to serving bowl and garnish with pistachios.

Stay warm and full on a cold night with these delicious hot and creamy soup recipes!

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grilling experience, reviewing various grill gadgets and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's website where he has other interesting posts [http://www.kuisiware.com/].

Article Source: http://EzineArticles.com/expert/Adrian_T._Cheng/2109020
http://EzineArticles.com/?3-Hot-and-Creamy-Soups-Youll-Fall-In-Love-With&id=9628164


Lose Weight by Learning How the Pro-Cyclists Eat

Lose Weight by Learning How the Pro-Cyclists Eat
By Joan Bishop Denizot

If you feel like you have been pedalling so much and still have not seen the improvement on your weight loss, then maybe it's time to examine what you have been feeding your body. Losing that extra weight will not only make you look and feel better, it will motivate you and also give you a larger room for progress with your cycling. Know how the pro-cyclists manage their diets for them to be in top shape. Maybe you can learn a few tricks from them.

� Breakfast. Racers burn A LOT of calories. They lose up to 4000 calories everyday. That is why breakfast is important to them and it should be important to you, too. A hearty breakfast makes their tanks full as they start off their day. Most of them eat oatmeal with fruit. Skipping breakfast will not give you enough fuel to go through with your work-out.

� Hydration. It may depend on a variety of circumstances but, on the average, racers consume half a liter of fluid every hour. They drink plain water and add the fancy sports drinks and different mixes in there. But for those who are not pro-racers, drinking enough water will still be beneficial. This will help you burn more calories as your body works on warming up the water to your body temperature.

� Eat throughout the day. Racers eat a lot since they burn more than 300 calories every hour. Some munch on sports bars and gels while others eat potatoes, sandwiches, rice delicacies and fruits. While you might not need to eat as much, try eating small portions in between breakfast, lunch and dinner. This will keep your metabolism running. But take note not only of the quantity but also the quality of food that you consume. Think lean proteins, fruits, greens and complex carbs.

� Dinner. Most of the racers are served large quantities of meat for dinner - chicken, beef and fish. To balance this, they also consume their greens such as kale and spinach. From this, you can see how important lean protein is. This will help make you feel full longer and will help you feel satiated. In addition, it also contributes to building and maintaining muscles which burns your fat. It is also advised that dinner be eaten before 8PM. Eating meals late at night signals the body to store fat which is not expended because of inactivity during the evening.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Lose-Weight-by-Learning-How-the-Pro-Cyclists-Eat&id=9534016


3 Guilt-Free Desserts For A Healthier Lifestyle

3 Guilt-Free Desserts For A Healthier Lifestyle
By Adrian T. Cheng

Congratulations on your healthier new lifestyle! Plenty of things will change, including your diet. But don't worry, nobody said that you can't have your sugar fix when you crave for it! Although you have to be more careful with the ingredients of your desserts, it doesn't mean that the delicious taste will be compromised!

Try these 3 guilt-free desserts that are incredibly mouth-watering:

Apple Extravaganza

What you need:

  • 2 apples, sliced into skinny wedges
  • 1 lemon, juiced
  • 2 tablespoons chocolate chips, divided
  • 2 tablespoons chopped pecans
  • 1 tablespoon peanut butter
  • 4 teaspoons coconut oil, divided
  • 1 teaspoon finely shredded coconut

Mix together 1 tablespoon chocolate chips and 2 teaspoons coconut oil in a microwave-safe bowl and heat in the microwave until melted. In a separate bowl, combine peanut butter and remaining coconut oil and heat in the microwave until melted. Arrange apple wedges on a plate and sprinkle with lemon juice. Pour chocolate mixture followed by peanut butter mixture. Top with remaining chocolate chips, pecans and coconut.

Gluten-Free Choco Avocado Brownies

What you need:

  • 2 large avocados
  • 3 eggs
  • 1 cup coconut sugar
  • 1/2 cup cocoa powder
  • 1/2 cup chocolate chips
  • 1/2 cup brown rice flour
  • 1/2 teaspoon baking soda

Scoop out the flesh of the 2 avocados and place in a food processor. Add the coconut sugar and cocoa powder to the blender and blend until smooth. Add the eggs, brown rice flour and baking soda and continue processing just until eggs are well-combined with the mixture. Carefully fold in chocolate chips. Pour the batter in a greased 8x8 inches brownie pan. Bake in a pre-heated oven (350F) for 15 minutes. Allow to cool completely before slicing and serving.

Dark Chocolate Chewy Cookies

What you need:

  • 2 eggs
  • 10 pcs. dried dates, boiled
  • 2 cups almond butter
  • 1/2 cup dark chocolate chips
  • 2 tablespoons water
  • 2 teaspoons vanilla extract
  • 1/2 teaspoons baking powder
  • 1/4 teaspoon sea salt

Combine softened dates, water and sea salt in a food processor and pulse until coarsely ground. Add almond butter, vanilla extract and baking powder to the food processor and blend until smooth. Stir in (by hand) the chocolate chips. Form mixture into balls and arrange on greased baking sheets. Bake in a pre-heated oven (350F) for 8 to 10 minutes. Allow to cool for several minutes in a cooling rack before serving.

Satisfy your sweet tooth without feeling guilty - try these delicious guilt-free desserts!

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grill experience, reviewing various grilling accessories and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's website where he has other interesting grill-related products and posts.

Article Source: http://EzineArticles.com/expert/Adrian_T._Cheng/2109020
http://EzineArticles.com/?3-Guilt-Free-Desserts-For-A-Healthier-Lifestyle&id=9971662