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If you are someone who is struggling to lose weight, then stick around as we will show you the reasons why you are not successful thus far. Most of the time, people think that they know what they are doing and or on track. However, there are many reasons as to why people are being held back. With that being said let’s talk about the top five reasons why that is the case.

  1. You are overeating, and you don’t even know it!
    Chicken breast, salads are good to keep yourself in a caloric deficit right? Maybe if you eat it raw with no sauce. Many of you are eating your salads with a ton of dressing on them, and sometimes those dressings can add up to 1,000 calories to your meal making you gain weight instead. Make sure that you are not consuming a ton of condiments in your meals, as they do add up. If you do, make sure they are lower in the calories department as they can add up over the course of the day.
  2. You are undereating!
    Might be the case, as many people tend to starve themselves when it comes to losing their body fat. The leaner you get, the more your body will want to hold on to your fat stores. Your fat stores are pretty much your survival energy for when you don’t have food. Us humans, we have evolved from not eating for days hence our body stores fat for when we don’t get food. Which is why the leaner you get, the harder it is for our body to lose fat. One way to combat that would be to have a cheat meal, this will confuse our body to think that we are getting plenty of calories and will raise our lowered metabolism and start burning our last bit of body fat.
  3. You might be stressed.
    In the modern day, we have a ton of stress we carry with us. If you work for someone or have your own business, then stress is always there even in the back of the mind. When you are stressed, you release more cortisol, which can make you hold on to your fat. Making sure you have lower levels of stress significant. Which is why we recommend you start meditation. We have written articles on meditation, check it out start lowering your stress.
  4. You are overtraining.
    Similar to stress, overtraining or working out too much can cause you to realize more cortisol and hence cause you to gain more fat. There are many ways to tell if you are overtraining, but one of the best ways to find out if you are is to check your strength. If you have gotten significantly weaker in the past 2-4 weeks, then there is a high chance thay you are working out way too much. When you are in a caloric deficit, you will lose some strength as compared to when you were eating in a surplus. However, if there is a sudden drop in strength, then that is a big sign of overtraining.

5. You might be doing the wrong cardio.
If you are overweight and you have never worked out, a proper diet plan and 30-minute workout three times a week will make you lose weight. However, if you are someone looking to lose the last 5 lbs, then chances are you need to start doing the right cardio. In our recent article, where we talked about Tabata training. This type of cardiovascular exercise will help you to get your heart working at its max to a resting rate and then back up again. Causing the intensity to be higher, and thus helping you lose more fat as the metabolic effect stays even after you are done working out.

These five tips should help out the masses, make sure you take a look at your plan as a whole. There might be a chance that you haven’t lowered your calories as you were losing weight. Or you might have a thyroid issue, which you need to talk to your doctor about. With that being said, I hope this article was helpful.

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Bros&Broettes by Brosandbroettes - 2w ago

Here is the truth, as humans we have evolved. When most of us first started to workout, we relied on the old method of tracking our heart rate of checking our pulse. Now we have electronics to help us with it, making it so much easier for us. We understand that most of you might think about how fitness trackers can be a waste of money, but let me explain to with some of the pros of owning and using one which will help you to make an educated decision yourself.

Now there are many positives to having a tool which will help you to understand how your body is functioning when performing any physical activity. Some might say the data could help you know your body more, but if your goal is to understand how your body operates under physical stress, then you are nor using it for the right reasons.

When it comes to utilizing this fantastic tool, you need to use it for what it is made for which is tracking overall progress. One of the great things about having the technology, is the convenience of tracking down all your past and present results.

For instance, let’s say your heart rate was 130 after a 50-metre sprint. After eight weeks of consistently working on your cardiovascular health, it has now gone down to 110. In the same scenario, let’s assume it was year-long process what the chances you will be able to track it are? Chances are slim to none.

Fitness Trackers give you the convenience of tracking all of your fitness progress and will also give you a reality check if you are seemingly slipping away from your fitness goals. Now, if you are very dedicated to tracking your heart rate, sleeping time, how many steps you walked and how many calories you burned by yourself then you don’t need this product. You also don’t need this product if you have no interest in tracking your health and wellness in the long run.

Now, if you are someone looking track all of your daily activities including sleep time. We highly recommend you invest in one, in fact, we recommend you get this one

The reason being is that it will track your sleep, how many steps you take, how many calories you burned, the distance you ran and track it and it will even send SMS.

To be fair, there is some unnecessary stuff in there. But this one is only $36.99 CAD making it a reasonable buy. On top of the price, it is waterproof, making it a great choice for swimmers.

Final thoughts

Make sure you buy this tracker for the right reasons, if you are looking to have a technology which will track your health progress for the years to come then get it.

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There are many readers, who like to take supplements to put on more muscle or to lose body-fat. More specifically, bodybuilders. They are very meticulous, on what type of supplements they are putting in their body and how it is going to affect their overall physique goal’s. Which is why it is best that we educate our fellow bodybuilders on what essential protein powder they need to be taking for optimal health and wellness. Just to clarity, these protein powders we are going to be talking about are entirely natural and will most definitely be safe to use for an average person. Always consult your physician before you do start taking any supplements as your case might be different. This article will be more catered to people who are looking to put on more muscle while staying healthy overall, especially bodybuilders. If you are a competitive bodybuilder or recreational, you cannot expect to put on more muscle if you are not fit internally, which is why it is crucial that you take care of your internal organs. These things add up, which is why you need to start taking the right prtoein substitude right away if you are looking towards long-lived bodybuilding or fitness endeavours of yours.

Protein powder
Perhaps the most sought after supplements for bodybuilders, and there is a reason for that. Many of us have a lifestyle which does not allow regular food breaks, which is why you need a meal replacement, like a good protein powder which would help you tremendously to get your daily macronutrients needs. Most of us tend to believe that, protein powder is for post workout when our body is depleted of energy. But that is a myth unless you are doing an extremely low-calorie diet, or you have been fasting more than forty-eight hours then you might need a quick absorption of protein. However, at the speed of 1.5-2 hours to fully absorb the protein shake it would be much better used as a meal replacement rather than a post workout shake. There are two protein powders we recommend, the first one being whey protein, and the other one being vegan protein. If you are lactose intolerant, then vegan protein is an excellent choice for you. Since it would have different sources of protein in the product to make up a complete amino acid profile, it would be much better to use. Here are the two main protein powders we highly recommend you get

The reason why we picked these two is straightforward, they are the best for the price you pay. You have to think of your body like it is an expensive car, don’t put crap fuel in it if you want it to perform well. We understand that these two protein powders aren’t the cheapest, but they are the best for you when it comes to overall health and wellness. These two protein powders are made out of natural ingredients, allowing your organs to process less crap and provide you with the more good stuff. As compared to other protein powders in the market which will make your body work hard to digest it and fill it up with crap, not good. Get these two protein powders now, we found the cheapest link to it.

As always, make sure you don’t cheap out on the things you are putting into your body as medical bills will be a lot more expensive later on. Do yourself a favour and get the right protein poweder

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Bros&Broettes by Brosandbroettes - 3w ago

Many of you have been watching the game of thrones, which is why we decided to make a workout plan which depicts similar types of physical activity many of the warriors might be taking place in. Here is the workout

1. Kettlebell deadlift 30 seconds
2. Kettlebell squats 30 seconds
3. Farmers walk 30 seconds
4. Bent over rows 30 seconds
5.Push-ups 30 seconds
6. Planks 30 seconds

Do 3-5 rounds of it, with a minute break in between.

Note: Consult a physician before you start any workout plan.

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Many of the men out there are looking for a way to boost their natural testosterone, but have led to believe that they need to spend huge amounts of cash in order to get amazing results. We will debunk that myth for you, as in this article we will give you the top three supplements men should be taking in order to optimize their production of testosterone.

1. D-Aspartic acid
One of the best testosterone boosters there is, there have been numerous studies showing how this supplement can boost the levels of luteinizing hormones and testosterone release. One research suggests that 44% increase in testosterone production and 33% increase in the luteinizing hormone. Making this supplement, a must have if your goal is to increase your testosterone levels. However, you need to make sure you get the right product. The one we have recommended is one of the best right now, make sure you get this one.

2. ZMA
Zinc, Magnesium vitamin B6, this is perhaps one of the best supplements you can take when it comes to increasing your testosterone levels and also to improve recovery and better overall sleep. Zma has been used by many people to increase their testosterone levels, and it has succeeded. Many people are deficient in zinc, and it is pretty much impossible to get enough zinc in your diet which is why it is ideal for supplementing your diet with zinc. Once you combine zinc with magnesium and vitamin B6 together, you will see amazing results from increased testosterone to better sleep. We recommend


Let me tell you something. If you are not taking boron, then you are a moron. Boron is perhaps one of the best supplements you could be taking to increase your testosterone levels naturally, not only has it shown to increase total and free testosterone levels it has also shown to decrease estrogen in men. We recommend

These supplements are one of the best natural ways to increase your testosterone levels, make sure that you are consulting with your physician before you try any of these supplements and finally make sure you are eating a well-balanced diet, allowing to reap all the benefits of this supplements.

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Bodybuilding is a “sport” which has been disregarded by many and loved by few, the people who think lesser of bodybuilders and bodybuilding need to know what it is all about. We will share with you the five things you need to know about bodybuilders, and this might be an eye opener to some. With that being said, let us get into it.

1. They will schedule the days based on their workouts
Bodybuilders are very dedicated to their workouts, and if you even think that a bodybuilder will switch their workouts to go out with their friends or anything which will affect their workout then think again. Bodybuilders will make sure they do not skip their workouts, and will also make sure that they are doing everything possible to make it their best workout ever. Next time when you ask a bodybuilder if they can switch up their workouts, think again.

2. Food is all they think about
For an average person who enjoys a great meal, they would daydream about all the unhealthy meals. Not bodybuilders, they are always thinking about their next meal and where it will come from making sure they hit their macros. For people that don’t know what macros are, it is protein carbs, and fats and bodybuilders have a specific target to hit every day and every meal. Many bodybuilders, will go to extreme lengths just to make sure they get enough food. Bodybuilders can’t afford to lose muscle which is why they are eating every 2-3 hours to keep themselves “anabolic.”

3. They will do whatever it takes to achieve their goals
Bodybuilders are obsessed with their goals and will take any supplements to achieve their goals. Even though they might have adverse side effects on their health, all they care about is the goal they have set for themselves. Some might think that bodybuilding is a healthy “sport,” it can be, but anything in excess cannot lead to any good.

4. The gym is a second home
For many bodybuilders, the gym is their second home. They are hitting the gym 4 to 6 times a week for an hour to 2 hours, everybody knows them by the first name. They might as well get rid of their keyfob as the receptionist is their workout buddy.

5. DO NOT talk to them while they are working out
Many bodybuilders go into the gym for one mission only, is to crush their goals and to get a great physique. Don’t expect to have a half an hour chat with them in the middle of their workout, sure some might be nice and talk to you, but they don’t like it.

One thing we can all learn from bodybuilders is that you need hard work to get to your goals, so the next time you meet a bodybuilder be kind to them and let them stick to their plan, as it means a lot to them.

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Some of you might have heard of this training method if you haven’t, then let me give you a brief description of it. Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. This plan was primarily created to get the most effective workout, in a short amount of time. This method is by far the best method out there for people looking to lose body-fat and to enhance their physical performance.

As compared to most cardiovascular training methods out there, Tabata training will increase your aerobic system and anaerobic system hence making it optimal for any goals. Think of Tabata training as H.I.I.T training, which it is mostly. You are to perform exercises at a high intensity for 20 seconds and then 10 seconds of rest, and you are to do 8 rounds in total. The original method only entailed for 4 minutes workouts, as they were really intense. To stick with the traditional way, we will show you how to use this short yet brutal workout which will surely help you to lose weight quicker than you thought.

Pick an exercise, and go with it. Ideally, we would like to utilize an exercise such as a burpee which includes more of your body as compared to a push-up. However, if you are a beginner, then you should consider doing push-ups for 10 seconds followed by 10 seconds of bodyweight squat. As always if you have access to an assault bike, then I would highly recommend that you utilize it as that is what it is mainly used for.

Workout 1:
20 seconds Full Burpee
10 seconds Rest
8 rounds

Workout 2:
10 seconds push ups
10 seconds Bodyweight squat
10 seconds rest
8 rounds

Workout 3:
20 seconds full sprint on assault bike
10 seconds rest
8 rounds

You can pick any exercises you want, and make it your Tabata workout. Tabata indeed is a fantastic way to get a short yet brutal workout in when your time is limited. Remember to consult with your physician before you start any workout.

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Bros&Broettes by Brosandbroettes - 1M ago

Many people loved our article on Top 5 Low Carb dessert recipes, in today’s article, we will be giving you some amazing plant-based recipes for all my readers to try.

Chickpea Omelet

Removing eggs from your diet may be one of the greatest breakfast challenges you will face. This versatile recipe can be made with any toppings you choose to start your day. Suggested toppings include sautéed mushrooms, tomatoes, green peppers, and onion.


1 cup chickpea flour

½ teaspoon onion powder

1/3 cup nutritional yeast

½ teaspoon baking soda

¼ teaspoon black pepper

¼ teaspoon white pepper

½ teaspoon garlic powder

 1 cup water


  1. Get a small bowl. Put in flour, yeast, baking soda, onion powder, garlic powder, black pepper, and white pepper. Combine ingredients until evenly mixed. Pour in 1 c. of water and mix by hand until ingredients are evenly smoothed out.
  2. Preheat skillet over medium heat. Cook batter the same you would a pancake. Add toppings of choice to uncooked side of batter. Flip omelet and cook until underside is browned. Flip omelet one last time and cook for one minute. 
  3. Feel free to serve with salsa, hot sauce, raw spinach, or whatever seasoning is appropriate for the toppings you chose. 

Crustless Broccoli Sun-dried Tomato Quiche

This crustless tofu quiche is low in cholesterol and high in protein. This can be served hot or cold and can be made in muffin tins for an on-the-go breakfast that packs a protein punch. 


12.3-ounce box extra firm tofu, drained and dried

1 ½ cup broccoli, chopped

2 leeks, cleaned and sliced; both white and green parts

2 tablespoons vegetable broth

3 tablespoons nutritional yeast

2 chopped cloves of garlic

1 lemon, juiced

2 teaspoons yellow mustard

1 tablespoon tahini

1 tablespoon cornstarch

¼ cup old fashioned oats

½ teaspoon turmeric

3-4 dashes Tabasco sauce

½-1 teaspoon salt

½ cup artichoke hearts, chopped

2/3 cup tomatoes, sun-dried, soaked in hot water

1/8 cup vegetable broth


  1. Preheat your oven to 375 degrees Fahrenheit.
  2. Prepare a 9” pie plate or springform pan with parchment paper or cooking spray.
  3. Put all of the leeks and broccoli on a cookie sheet and drizzle with vegetable broth, salt, and pepper. Bake for about 20-30 min.
  4. In the meantime, add the tofu, garlic, nutritional yeast, lemon juice, mustard, tahini, cornstarch, oats, turmeric, salt, and a few dashes of Tabasco in a food processor. When the mixture is smooth, taste for heat and add more Tabasco as needed.
  5. Place cooked vegetables with artichoke hearts and tomatoes in a large bowl. With a spatula, scrape in tofu mixture from processor. Mix carefully so all of the vegetables are well distributed. If mixture seems too dry, add a little vegetable broth or water.
  6. Add mixture to pie plate muffin tins, or springform pan and spread evenly. 
  7. Bake for about 35 min. or until lightly browned. 
  8. Cool before serving. Delicious both warm and chilled!

Vegan Tuna Salad

This “tuna salad” recipe includes inexpensive, easy to find ingredients that can be made in advance and stored in the refrigerator for about a week. Serve on a bed of greens, your favorite crackers, or as a classic sandwich. Feel free to add ingredients for flavor and texture such as carrots or bell peppers. 


2 cans chickpeas

1 tablespoon prepared yellow mustard

2 tablespoons vegan mayonnaise

1 tablespoon jarred capers

2 tablespoons pickle relish

½ cup chopped celery


1. In a medium bowl, combine chickpeas, mustard, vegan mayo, and mustard. Pulse in a food processor or mash with a potato masher until the mixture is partially smooth with some chunks. 

2. Add the remaining ingredients to the chickpea mixture and mix until combined.

3. Serve immediately or refrigerate until ready to serve. 

Veggie Wrap with Apples and Spicy Hummus

Wraps are a versatile and portable lunch option that can be adapted to any taste. The combination of the soft hummus and broccoli slaw creates a balanced texture of smoothness and crunchiness. The spicy hummus with apple brings a unique sweet and spicy blend. The end result: a lunch wrap that is anything but boring. 


1 tortilla of your choice: flour, corn, gluten-free, etc.

3-4 tablespoons of your favorite spicy hummus (a plain hummus mixed with salsa is good, too!)

A few leaves of your favorite leafy greens

¼ apple sliced thin

½ cup broccoli slaw (store-bought or homemade are both good)

½ teaspoon lemon juice

2 teaspoons dairy-free, plain, unsweetened yogurt

Salt and pepper to taste


1. Mix broccoli slaw with lemon juice and yogurt. Add pepper and salt to taste and mix well. 

2. Lay tortilla flat. 

3. Spread hummus all over tortilla.

4. Lay down leafy greens on hummus.

5. On one half, pile broccoli slaw over lettuce. Place apples on top of slaw.

6. Starting with the half with slaw and apples, roll tortilla tightly. 

7. Cut in half if desired and enjoy!

Pan-fried Jackfruit over Pasta with Lemon Coconut Cream Sauce

This creamy, lemony coconut sauce can be served with a variety of meat alternatives. Jackfruit gives the dish a hint of sweetness to break through the richness of the cream sauce. 


1 lb. pasta of choice

2 cans jackfruit in brine

2 tablespoons flour of choice

Garlic powder, dried oregano, paprika, black pepper, kosher salt to taste

2 tablespoons vegetable oil

4 tablespoons vegan butter

2 cups coconut milk

Juice of 1 lemon

2 tablespoons grated vegan parmesan cheese

1 pinch ground nutmeg

1 teaspoon lemon zest (can use the same lemon from juice)

Fresh basil leaves, chopped for garnish


1. Cook pasta until al dente. Drain the pasta but reserve 1 cup of the pasta water. Set it aside for now.

2. While the pasta is cooking, drain the jackfruit and cut each piece in half. Pat jackfruit dry.

3. Mix flour with garlic powder, oregano, paprika, pepper, and salt in separate bowl.

4. Toss flour mixture with jackfruit.

5. Heat vegetable oil in a skillet. Pan-fry the jackfruit until crisp on both sides. It takes around ten minutes total.

6. Transfer the jackfruit to a plate lined with paper towel and set aside.

7. In a large saucepan or skillet, melt vegan butter. Add coconut milk and lemon juice. Then add parmesan cheese and nutmeg. Cook until sauce is thick.

8. Add cooked pasta and half of reserved pasta water to skillet. Toss to coat all pasta. 

9. Cook until everything is hot and the sauce is to desired consistency and pasta is heated through. If sauce is too thick, continue to use remaining pasta water. 

10. Turn off heat. Add lemon zest and add pepper and salt to taste. Sprinkle parmesan and basil leaves. Add pan-fried jackfruit on top when serving.

Butternut Squash Tacos with Tempeh Chorizo

This dish comes together quite easily, though there are a few preparation tips recommended you do in advance. If you have challenges with digesting beans or soy, steam your tempeh before using it. Simmer the butternut squash in veggie broth or water and vinegar as this adds more flavor in lieu of steaming. Keep a little extra water on hand in case the squash starts to stick.


One 8-ounce package tempeh

½ cup filtered water

¼ cup apple cider vinegar

2 cups butternut squash, peeled, cut into cubes

1 teaspoon chili powder

½ teaspoon smoked paprika

½ teaspoon cumin

½ teaspoon garlic powder

½ teaspoon oregano

A dash of cayenne

1 tablespoon nutritional yeast

A few dashes of liquid smoke

Black pepper and sea salt to taste

½ cup thinly julienned carrot (optional)

8 corn tortillas (or whatever you have on hand)

1 large avocado, pitted and sliced

Cilantro, chopped



1. Cut the tempeh into two parts. Steam for 10 min. Place in large bowl and tear apart into small pieces either with your hands (after it’s cooled) or with a pastry cutter. 

2. While tempeh is steaming, bring water and vinegar to a boil in a small skillet.

3. Add spices, squash, liquid smoke, nutritional yeast, and a pinch of sea salt to skillet. Coat well and simmer covered, stirring occasionally. Add carrots and tempeh, covering again. Simmer a little while longer, stirring to prevent sticking. Uncover and season with pepper and salt.

4. Fill warmed tortillas with squash and tempeh mix and top with avocado and cilantro. 

Vegan Fish Sticks and Tartar Sauce

This recipe for the so-called “wish” sticks as some call it. This has been kid-tested and approved, though adults can enjoy them on a sandwich or a salad topper. 


Fish Sticks:

12-ounce package extra firm tofu

½ cup cornmeal

1 tablespoon garlic powder

1 tablespoon dried basil

2 tablespoons dulse flakes

1 tablespoon onion powder

½ cup whole wheat flour (rice flour is a good gluten-free option)

10 turns fresh black pepper

1 tablespoon sea salt

¼ cup non-dairy milk, unsweetened

1 cup high-heat oil for frying

Vegan Tartar Sauce:

¼ cup sweet pickle relish

½ cup vegan mayo

½ teaspoon sugar

½ teaspoon lemon juice

5 turns fresh black pepper


1. Rinse tofu and drain in a colander. Placing a heavy plate on tofu with a heavy item on top will help drain better. Set it aside.

2. In a medium bowl, mix the flour, cornmeal, garlic powder, basil, onion powder, dulse flakes, pepper and salt. Whisk together. Set the mix aside.

3. Set tofu on cutting board. Cut into quarters. 

4. Slice tofu into thin pieces. You should have 28-32 pieces in total.

5. In a large cast iron skillet, heat oil on medium/low heat.

6. In a small bowl, pour non-dairy milk.

7. Dip each piece of tofu in non-dairy milk. Immediately dip in breading, coating all sides evenly. Repeat until all pieces are coated.

8. Oil will start to splatter when hot enough. At that point, add tofu pieces to skillet. Repeat until all pieces are cooked.

9. Each side will cook for about 2-3 minutes. Watch for the golden brown color. Place tofu pieces on a brown paper bag as you remove them from pan to soak up excess oil.

10. Repeat as necessary until all tofu is cooked. Cool before serving. Mix all tartar sauce ingredients until an even and creamy sauce is made. Enjoy!

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In today’s day and age, everyone is dealing with or has experienced stress, depression and sadness etc. As compared to 100’s of year’s ago where people lived simple stress-free life, they would go to work come home play with their kids, and them go to sleep. As compared to now where working late is a norm and not spending family time is a norm, we are the ones to blame. In the past 100 years, we have achieved a lot from making cars travelling to the fantastic moon! But came with a lot of problems such as finding and sustaining jobs are much harder, living costs are way too expensive, and on top of that, we don’t get enough “me time” which honestly is the biggest bummer of them all. You see, when we have more task at hand, we need to learn how to manage stress and how to be more efficient at the things we do in life, so we don’t miss out on the thing which the most essential living your life. Since we are only going to keep growing, we need to learn how to manage stress and make ourselves live our life without being so stressed out all the time.

The answer to that is meditation, meditation has been around for over 5,000 years and is indeed one of the best ways to de-stress yourself and live a more fulfilling life. There is a lot of Buddhist who believe in mediation, not only do they meditate for mindfulness but they also do it for love-kindness and visualization. There is a whole religion based on meditation; it is more than just being calm, its a lifestyle. You see I use to be depressed, I would spend most of my time complaining about my job and not having the life that I wanted…. I really needed a change. At the time I was a part-time student, and one of my electives was a religion course, I decided to take it out of necessity. In one of the projects we had to write a report on Buddhism, so like any projects I had to do some research where I read an article which said: “69-year-old Buddhist who is the happiest person in the world” which got me intrigued as to why is that the case. Of course, after doing some digging, I came to realize they meditate their whole life, which is one of the main reasons why they are so content with their life. What mediation does for them is simple, they become more in-tuned with themselves and start living a worry-free experience.

You see, the day and age we live in we are more stressed than ever, we don’t tend to take a step back and realize what we are doing wrong or when we need to sit back and relax. In this book I will teach you the basics of mindfulness and how to imply it into your life and become the best version of yourself, we will go thru meditation and mindfulness techniques and how to implement them.

Why should you meditate?

I have talked about the reasons why we should meditate briefly in the introduction above, but let us go into a little bit more detail. As we know, meditation will really help you relax and get more things done throughout the day and also help you manage your stress. Which again is essential if you want to make sure you are performing at your absolute peak during your work day etc. Of course, there are more benefits to meditation, not just stress relief or work performance. Some other benefits include :

Enhances self-awareness
Can reduce memory loss
Helps with emotional health Might help you fight addictions

Listed above, are the top four reasons why one should meditate. As you can see these four reasons can really help you become the best version of yourself, that being said let us pick these benefits out individually and talk about them.

Enhances self-awareness:
If anyone reading this book doesn’t know what self-awareness is, simply put it is just having conscious knowledge of one’s own character. So what does enhanced self-awareness do for one? Simple let me elaborate once you start to become more self-aware, benefits include becoming a great listener, developed intuition, growing naturally caring, compassionate, better decision making, bulletproof self-discipline and being able to influence others overall having a positive attitude positively. So as you can see there are so many benefits to enhancing our self-awareness, now you might be wondering how does meditation help with self-awareness. Well, what mediation does is help us tap into our subconscious mind and let our limiting potential ( caused by our society) become limitless and let it shine thru, this is one of the reasons why you should meditate and probably one of the most important goals.

Can reduce memory loss:
Memory loss is something everyone wants to overcome, so how does meditation help with reduced risk of memory loss? Brace yourself as we will have to use some science to explain this. During meditation, the hippocampus and the frontal brain lobe light up during meditation, which is essential to our memory storage so mostly you are working out your brain to have more room just like some of us go to the gym to get bigger muscles… hence we exercise. So when you meditate you multiply your room in your brain causing you to have fewer chances of experience memory loss, whether it be short term or long term.

Helps with emotional health:
Emotion is a big part of our lives, it is what makes us human. Without feelings we would be a robot programmed to do things which we aren’t, we do things because we want to it and because it brings out emotions. What meditation teaches us is to let go of sadness, jealousy, fear and to have or attract more love in our life. So how does that happen? Well as we know when we are meditating, we tap into our subconscious mind when we do that our mind teaches us how to deal with everything specific to you. I have personally gotten answers which I was looking for a long time just by meditating for thirty minutes, so essentially we reflect everything when we are contemplating.

Might help fight addictions:
There are a lot of different addictions including substance, video games, social media etc. So how does meditation help us with addiction? You see what mediation does for us it reduces activity in the brains “me centre”. Research shows that mindfulness meditation decreases activity in the brain responsible for that “busy” mind which causes us to act on our addictions to relax, basically what meditation does is it substitutes our craving for our dependence and helps us control it.

 Origins of mindfulness meditation

So, if you didn’t know already mindfulness meditation means merely to be alive and to bring attention to the present moment… just for clarification purposes. The term mindfulness is derived from the path term sati meaning “memory” “retention” which can be traced back to Buddhist traditions. In this chapter what I really want to do is talk about the history/origins of mindfulness, also tell you why mindfulness meditation is for you. So without further ado, let us get into it.

The mindfulness meditation was inspired by the eastern world, mostly from Buddhist traditions. The Zen missionary who has also spoken in the M.I.T Dr.Jon Kabat-Zinn was introduced to it by Philip kapleau. Mindfulness meditation was popularized by Dr. Jon Kabat-Zinn with his popular MSBR program. The whole purpose of mindful meditation is to pay attention in a particular way on purpose, being in the present moment and non judgementally bringing your attention to the present moment and current experiences.

The benefits of mindful meditation are quite the same as any other form of meditation, which I have listed in the previous chapter. What I can do is tell you the readers what I have noticed (and many others) with my life as soon as I started mindfulness meditation. You see I noticed all the common benefits of meditation such as being calmer throughout the day or getting rid of negative thoughts and energy. But the main thing I experienced as soon as I started implying mindfulness meditation was self-awareness, I really began to reflect my life such as where am I being lazy or what do I need to do in this present moment to shape up my life to the way I want it to be. It was revolutionary for me, I would never ask myself these profound questions and get answers for it. What really happened was I started to become honest with myself which made me fix my “issues” and help me live my dream life.

Another thing I noticed, as I started doing things which I set out to do for myself. What mindfulness meditation taught me was discipline. I really became more disciplined with my life, and guess what? I started to achieve my goals. So if any of you out there are struggling to make ends meet or not living the life that you wanted then consider mindfulness meditation it really changed my life and many others, it can genuinely change yours!.

The first thing I would like to discuss is breathing, simple yet powerful your breathing plays a significant role in how powerful your meditation session is going to be. It will either make your meeting a success, or it will make your session go the way you had not expected it to go. So we need to tackle this topic head-on and talk about how to use breathing to your advantage when it comes to mediation. So now, we will be discussing the types of breathing techniques which you can use for your next meditation session.

The 4-7-8 (Relaxing Breath) Exercise:
The 4-7-8 breathing exercise is straightforward and can be implemented into your meditation routine easily. You can do this exercise in any position although it is recommended that you sit with your back straight while learning this exercise. To follow this breathing technique properly press your tongue into the roof of your mouth and keep it there throughout the whole meditation process. So to begin, you will breathe thru your nose with a count of four, after that is done you will hold the breath for seven seconds, then exhale entirely thru your mouth while making a “whoosh” noise and having your tongue touching the roof of your mouth. This technique should make you feel super relaxed, it almost feels like a tranquillizer; it is fantastic. Once you have practiced and mastered this method of breathing it will come in handy for those days when you really want to destress your mind and get into a mindful bliss.

Breath counting:
If you want to keep things simple, then I would highly recommend using this method. Since it is very “beginner friendly” I can be easy for some, so if you have been meditating for some time now, then I would skip this method. Soon to begin, just sit up in a comfortable position close your eyes and then gently let in and out of the breath as it comes naturally. After some breaths, start to exhale to the count of one slowly then the next one exhales to the count of two. Then breath by breath get up to the count of five, just one thing to remember is to not go above the count of 5 as this could lead to you wander off.

It is very typical to wander off when meditating, Just remember our goal is to think as little as possible. So in order to do so, exhale to the count of five at the maximum to lower the chances of you wandering off.

The stimulating breath:
Right of the bat, this method is not to calm you down, but it is preferable to energize you. Now, the way these method works is first, make sure you are in a comfortable seating position with your spine erect. Secondly, you will be breathing in and out rapidly, aim for three ins and outs a second. In the beginning only aim to do this for 15 seconds, once you have felt it out then you can slowly up the time to a minute.

If done correctly, you will great just like runners high. You can use this method to finish your meditation and get some energy for the day ahead, in my experience it is like calm energy. So try this first thing in the morning instead of the coffee.

This was a brief introduction to meditation, and it’s functionality. Hopefully, this article helped you in numerous ways. With that note, we end this article.

The post Mediation 101: how to make your life better with the help of mindfulness meditation. appeared first on .

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Bros&Broettes by Brosandbroettes - 2M ago

Hey everyone, in today’s post we will be showing you how to make amazing desserts without going over your calories. If you are in a fat-loss phase or are following a ketogenic diet, then these recipes are for you. Try them out and let us know how you like them!

Blackberry & Lemon Mini Tarts 

Serves: 20

Nutritional values per serving:

Calories:  178, Fat – 16.2 g, Carbohydrate – 5.9 g, Protein – 4.4 g


For crust:

  • 2 cups macadamia nuts, powdered
  • 2 large eggs
  • 1 ½ cups desiccated coconut, powdered

For filling:

  • 2 cups coconut milk
  • 2 tablespoons organic lemon zest
  • 20-30 drops stevia (optional)
  • 5-6 tablespoons water
  • Juice of a lemon
  • ½ cup erythritol or swerve, powdered
  • 3 tablespoons gelatin powder

For topping:

  • 2 cups blackberries, fresh or frozen


  1. Place a saucepan over medium heat. Add coconut milk, lemon juice, stevia, and erythritol and lemon zest. Bring to the boil. Turn off the heat.
  2. Add gelatin and water into a bowl and mix well. Pour into the saucepan. Mix until well combined.
  3. It will thicken when it cools completely. The mixture should jiggle. It should be neither too watery nor firm.
  4. Add macadamia nut and coconut powder into a bowl along with eggs. Mix well.
  5. Line mini muffin molds with paper cup liners. Spoon the nut mixture into the muffin cups.
  6. Bake in a preheated oven at 400° F for 5-7 minutes.
  7. When done, cool completely. Remove tarts from the molds. Spoon the coconut milk mixture on the molds. Place 3 blackberries in each mold.
  8. Chill and serve.

Nut Free Brownie

Serves: 24

Nutritional values per serving:

Calories: 178, Fat – 17 g, Carbohydrate – 3.5 g, Protein – 4.5 g 


  • 12 eggs
  • 4.2 ounces cocoa, unsweetened
  • 11.2 ounces butter, melted
  • 1 teaspoon baking powder
  • 8.4 ounces cream cheese, softened
  • 4 teaspoons vanilla extract
  • 8 tablespoons granulated swerve or erythritol


  1. Add all the ingredients in a bowl and blend with an immersion blender until smooth.
  2. Pour into a square baking dish that is lined with parchment paper.
  3. Bake in a preheated oven at 350° F for 25-30 minutes or until the center is cooked.
  4. Cut into 24 equal squares and serve.

Chocolate Berry Brownie

Serves: 24

Nutritional values per serving:

Calories: 142, Fat –13 g, Carbohydrate – 4.3 g, Protein –2.8 g 


  • 7.8 ounces butter, softened
  • 3.2 ounces cocoa, unsweetened
  • 2 teaspoons vanilla extract
  • 3.5 ounces almond meal or almond flour
  • 1.8 ounces berries of your choice
  • 8 tablespoons granulated stevia or sweetener of your choice or to taste
  • 4 eggs
  • 3.5 ounces desiccated or shredded coconut, unsweetened
  • 1 teaspoon baking powder


  1. Add butter and sweetener into a bowl and mix until light yellow in color.
  2. Add the rest of the ingredients except berries and mix until well combined.
  3. Add berries and fold gently.
  4. Pour into a square baking dish that is lined with parchment paper.
  5. Bake in a preheated oven at 350° F for 25-30 minutes or until the center is cooked.
  6. Cut into 24 equal squares and serve.

Panna Cotta

Serves: 8

Nutritional values per serving:

Calories: 131, Fat – 12 g, Carbohydrate –11 g, Protein – 1 g 


  • 2 cups almond milk, unsweetened
  • 2 sachets unflavored gelatin
  • 2 tablespoons fresh lemon juice
  • 2 cups heavy cream
  • ½ cup erythritol or any other keto friendly sweetener
  • 1 cup sugar-free raspberry jam
  • 2 teaspoons vanilla extract
  • Raspberries to garnish


  1. Place a saucepan over low heat. Add cream and milk and stir.
  2. Add erythritol and gelatin and heat until warm. Do not boil. Whisk until the sweetener is dissolved.
  3. Remove from heat. Stir in vanilla and lemon juice and stir. Pour into 8 greased ramekins.
  4. Cover each of the ramekins with cling film.
  5. Place in the refrigerator for 4-5 hours.
  6. To serve: Run a knife all around the edges of the pannacotta and invert onto a plate.
  7. Place 1-2 tablespoons of raspberry jam on top. Garnish with raspberries and serve.

Peanut Butter Cookies 

Serves: 52

Nutritional values per serving:

Calories: 64, Fat – 5g, Carbohydrate – 3 g, Protein – 2 g 


  • 2 cups natural creamy peanut butter
  • 2 tablespoons Sukrin fiber syrup gold
  • 2 large, cold eggs
  • 2/3 cup Sukrin Gold packed or swerve sweetener
  • 1 teaspoon baking soda
  • 2/3 cup dark chocolate chips, unsweetened


  1. Place the oven rack in the center of the oven. 
  2. Place parchment paper over 2 -3 large baking sheets.
  3. Add all the ingredients except chocolate chips in a bowl and beat with a hand mixer until smooth and well combined.
  4. Add chocolate chips and stir until well combined.
  5. Make 52 equal portions of the mixture of about ½ ounce each. Shape into balls and place on the prepared cookie sheets. Press the cookies with a fork and make marking of the fork on the cookies or press with a cookie cutter with a design of your choice. Leave a gap between 2 cookies.
  6. Bake in a preheated oven at 350° F for 8-10 minutes or until the underside is light brown. Place the remaining baking sheets in the refrigerator while one batch is baking. Bake in batches.
  7. Cool on the baking sheet for 5 minutes and remove the cookies carefully with a metal spatula. Place on a wire rack and cool completely.
  8. Transfer to an airtight container until use.

If you are looking to get more amazing recipes for fat-loss, then get this bellow!

The post Top 5 Low Carb​ dessert recipes appeared first on .

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