Eat Breakfast Daily and Lose More Weight...It is a fact!

You must have heard it before. eating breakfast daily is essential to keeping your weight down. One of the reasons is because it will help you keep snacking at bay till it is Lunch time. Another reason is that when you eat breakfast you jump start your metabolism which is higher in the morning. Eating breakfast will also keep you blood sugar at normal range thereby supplying energy for all daily routine.Always remember to fix yourself meals for one not two or three by watching your portions.

So what should you have for breakfast?
You should have a complete meal that fills you up without the extra and unnecessary calories. Today's meal is a very healthy one and will fill even the hungriest man up. So do not panic about your portion size being too small.

Brown bread and oats are high in Fibers. Eggs are a good protein source. Both foods combined will provide you with energy through the day and kick start your metabolism too.
The sandwich is a healthier take on a classic sandwich. It is open faced and you can taste all the goodness of its filling as you pop it into your mouth.



Open Faced Poached Egg Sandwich Recipe
One slice brown bread
One egg
Half tomato diced
Some lettuce leaves
Red onion
Shredded carrotblack pepper
Half Apple
1/3 cup cooked gluten free oatmeal
1 teas spoon natural honey
Quarter banana sliced
1/2 cup almond milk 
1 big glass Water

Poach egg in slightly boiled salted water for about 4 minutes. Careful not over cook your oatmeal. Toast your brown bread and chop up all vegetables. Slice your apple into wedges. You may choose to snack on it later during the day.

While bread is warm arrange sandwich with poached egg last on top, sprinkle with some black pepper to your taste. Transfer oatmeal into a bowl, pile up sliced banana and drizzle with natural honey.
Eat slowly and savor every bite. Enjoy your meal with chilled almond milk and a glass of water with lemon or cucumber slices if you please.

FIT KITCHEN.

21 Day Squats Challenge

Bend your knees, Get set.... Squats! 

Start July 10 and Finish July 31

Squats will tone your entire body especially your back side and abs area. It will also help you with waste removal and injuries. Doing squats will help you burn more fat and build muscle in your entire body. Daily activities will get easier too.If you can, throw a little weights in while you are at it for leaner and more toned arms and more impact. What are you waiting for? Start now and Squat on! 

Three Week Schedule:
Week One
Day one 20 squats

Day Two 25 Squats

Day Three 30 Squats

Day Four 35 Squats

Day Five 40 Squats

Day Six 45 Squats

Day Seven 50 squats

Week Two

Day one 20 squats

Day Two 25 Squats

Day Three 30 Squats

Day Four 35 Squats

Day Five 40 Squats

Day Six 45 Squats

Day Seven 50 squats

Week Three

Day one 20 squats

Day Two 25 Squats

Day Three 30 Squats

Day Four 35 Squats

Day Five 40 Squats

Day Six 45 Squats

Day Seven 50 squats

Don't forget to eat clean and drink plenty of water too.

 Flatter Abs, Here you come!

Planks Please

Five Reasons you should start doing Planks today.

A beautiful Toned Body:
Planks help build your inner core muscles and help in the formation of your six pack. It tightens the mid section and make your abdominal muscles stronger.

Reduce Back Pain:
 Planks strengthen your core, it also helps to reduce back aches especially around your upper back.

Flexibility:
Planks will help you build strength and increase your flexibility in almost all parts of your body, side planks will help stretch out your sides. to increase stretching benefits incorporate rocking planks, which is simply rocking your body back and forth when you do your planks.

Mood Booster:
As Planks relax your muscle, the tension release uplifts your mood. feeling a bit moody? Give it a try.

Balance and Posture Improvement:
When you do your planks, your abs should stay engaged, you do that  just by sucking them in.
 If you do these regularly and maintain the correct form, standing and sitting down will get easier for you plus your six pack could be on the way, remember to eat clean as well.

No more excuses! More planks? Yes Please.

Culled from Dr Mercola's 5 health Benefits of Planks

Snack Attack: Nutty Apple Bar

Recipe
When eating clean is your goal but you are craving a sweet and salty treat, stay strong and skip the salty caramel chocolate.
 The Combination of  a sweet Apple and  Peanut Butter will not only satisfy your sweet tooth but leave you guilt free.
If you want a spicy kick grate in some ginger and cinnamon. Black pepper works just fine too.
This snack is the perfect accompaniment to any flavored tea.













Ingredients

1 Apple

1 Tbs Peanut Butter

1 Cup Oats

1/2 tsp grated ginger and 1/4 tsp cinnamon (optional)


Method
Step one:
Roughly grate or  chop up apple and put in a bowl

Step Two:
Mix in peanut butter and oats and sprinkle with cinnamon or ginger, or both if you please

Step Three:
Roll into little balls, stick tooth picks or Popsicle sticks and bake at 350 degrees for fifteen minutes.

Viola!