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How much you should eat?

Category	How much you should eat?
Male	2,600-2,800 kcal
Womens	2,000-2,200 kcal
Kids	1,000-1,400 kcal

Amazing 10 min. ab workout

TIPS FOR A HEALTHIER YOU

1. SET GOALS: having goals make you fight for something that you want and you think that with effort you can make it happen. Seeing the progress you are making as you get closer to the set goal is one of the most rewarding feeling
2. MAKE THOSE GOALS WITHIN REASON: As everyone knows, you can't make a goal to lose 30 punds in one month. You have to feel that you are going to be able to do it. Be kind to your body, you will se the rewards of your progress soon enough.
3. EXERCISE: You cannot become healthier just by eating clean, you also have to combine it with exercise. It has so many benefits. For example one day that you don't feel like going to the gym, you can enjoy the nature by going to run to the mountain, or just by walking. Don't get frusted If you see people running faster or for longer, some day you will also do it.
4. HEALTHY EATING: That is one of the most rewarding things you can do. You will see the change in a couple of weeks and that will make you do it for longer or even forever. By eating clean we don't mean to eat just fruit and vegetables, because you obviously need some protein to be full of energy and ready for the gym. Some good high protein foods are meat, chickpeas, lentils...
5. WATER: water, water, water... Water is such an amazing thing. You should feed your body every day with at least more than one liter. This might seem a lot but your body will be grateful at the end of the day. Another benefit is that the water fills you up and has got 0 kcal.
6. TAKE PICTURES: If you want to see your progres, take photos often. It's a real treasure to compare your first day pics to your third month pics.
7. REWARD YOURSELF: This one is also one of the big one. Don't forget to reward yourself. I'm not saying to always give into carvings, but don't torture yourself, and be kind to your body.  

                        

AMAZING lettuce wraps to try

CHIPOTLE CHICKEN LETTUCE WRAPS

Are you tired of the regular lettuce wraps? Do you want to experiment with new recipes? Because I defenitely don't since the minute I saw this recipe. Maybe you are wandering why?, but It's just because this is my all time favorite, and I would never stop doing it. 

INGREDIENTS:

* 3 Tbs. extra-virgin olive oil, divided

* 1 cup frozen corn
* 1 pound chicken breast
* 2 – 3 chipotle peppers (depending on your love of heat)
* 3 Tbs. adobo sauce (that comes from the jar)
* 1/2 cup freshly chopped cilantro
* 1 lime
* 1/2 red bell pepper, diced
* 3 scallions, thinly sliced
* 1 head butter lettuce, rinsed and leaves separated
* coarse salt and freshly ground pepper

CABBAGE WRAPS WITH SPICY PEANUT DIPPING SAUCE

Napa cabbage makes the most delicious wrap, I can't belive I'm just discovering it! And isn't everything in life just better with peanut sauce? I mean, not everything, but definitely most things!

INGREDIENTS

* 1 extra large Napa cabbage

* 1 large red bell pepper

* 2 large carrots

* 2 medium cucumbers

* 1 (12 oz)  package extra firm tofu (always choose Organic tofu if possible!)

* 1 bunch of cilantro

* 1/2 cup crunchy peanut butter

* 2 tablespoons sesame oil

* 1 1/2 tablespoons GF low sodium tamari

* 1 teaspoon honey

* 2 cloves crushed garlic

* 1 lime

* 1/4 teaspoon red pepper flakes

* coconut oil

Crockpot Curried Thai Short Rib Lettuce Wraps

with peanut sauce and mango salsa

This one may be more of a dinner party dish than a family meal. You'll brown short ribs then put them in a slow cooker for 8 hours with all types of spices, and your ribs will be more than ready to use in your dish.

Ingredients

• 3 pounds beef short ribs 
• 2 tablespoons olive oil
• good pinch of salt and pepper
• 2 cloves garlic, minced or grated
• 1 tablespoon ginger, grated or finely chopped
• 1 cup sweet thai chili sauce
• 1/2 cup soy sauce
• 1-2 tablespoons thai red curry pasted 
• 1 teaspoon fish sauce
• 1 head of butter lettuce, leaves torn off
• 1/2 cup peanuts, chopped
• Mango salsa
• 1 mango, peeled and chopped
• 1 small jalapeno, seeded + chopped
• 1/2 lime, juiced
• 1/4 cup freshly chopped cilantro
• 4 green onions, chopped
• a pinch of salt and pepper

TACO LETTUCE WRAP INGREDIENTS YOU NEED

This is the one you have to try if you like to keep it simple. Just a few ingredients can make your mouth and your mind think that they are in heaven.

INGREDIENTS:

• 1 Pound Ground Beef
• 1 Package Taco Seasoning
• 3/4 Cup Water
• Shredded Cheese
• Tomato’s
• Sour Cream
• Salsa
• Lettuce

RAW GREEN VEGAN COLLARD WRAPS

I have to try this one yet. I always wanted to do it but I always end up doing the other ones. I think it's a good option for hot days in spring

INGREDIENTS

• * 4 large collard leaves
• * 1 red bell pepper
• * 1 avocado
• * 2-3 ounces alfalfa sprouts
• * ½ lime
• * 1 cup raw pecans
• * 1 tablespoon tamari 
• * 1 teaspoon cumin 
• * 1 teaspoon olive oil

Top 15 reasons to run

Workout plan

Make your goals possible by making your own planner, or by looking for ones at the internet. You can centrate your workout in the parts you want to change. Here there are some of them:

The healthier the better

In this blog you are going to learn how to keep yourself healthy and fit. Being fit its a way to learn to love yourself and be confident with your body, and the convination of healthy food mades the perfect life style.
You don't necessary need to go to the gym, you just have to be ambitious and make your goals possible, and I'm gonna help you, showing all my tricks.