Thứ Tư, 29 tháng 4, 2020

20-Minute At Home-Butt Workout | POPSUGAR Fitness

Grab your dumbbells (or a dumbbell alternative) and get ready to work your lower body with this quick and effective 20-minute workout. Stephanie Sanzo, a SWEAT app trainer and founder of the BUILD program, created this workout to get your glute muscles firing, and you’re also going to feel muscles like like your quadriceps working throughout the entire workout.

The 20-Minute At-Home Butt Workout

Equipment needed: a set of medium or heavy dumbbells; choose a weight that challenges you while maintaining proper form. You’ll also need a resistance band and a chair or a bench. Once you’ve got you’re equipment, be sure to do a few glute-activating exercises to maximize your workout.

Perform three sets of the accessory exercise before advancing to the superset. Once you get to the superset, perform one round of reverse dumbbell lunges and one round of lateral band walks, taking little to no rest in between each move. Complete four rounds of the superset. Once you’ve finished the superset, you’ll finish the workout with 60 seconds of hip abductions. Don’t forget to cool down and stretch (or foam roll) once the workout is complete.

Accessory movement: glute bridge: three sets of 20 reps
Superset 1, exercise 1: reverse dumbbell lunge: eight to 10 reps (each leg)
Superset 1, exercise 2: lateral band walk: 15 to 20 reps
Burnout: hip abduction: 60 seconds

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Low Carb Chipotle Lime Mexican Coleslaw

Are you looking for a way to elevate your taco game? This chipotle lime low carb Mexican coleslaw is a fun and spicy way to top off your favorite tacos, taco salads, or even serve alongside your favorite Mexican dishes! This dairy free, keto, and paleo spicy chipotle coleslaw is just what you need for your future keto tacos.

This chipotle lime low carb Mexican coleslaw is a fun and spicy way to top off your favorite tacos, taco salads, or even serve alongside your favorite Mexican dishes! This dairy free, keto, and paleo spicy chipotle coleslaw is just what you need for your future keto tacos.

Throughout the month of February I’ve been sharing all Spanish and Mexican inspired dishes here on the blog.

We’ve made chicken, chili, dessert, tacos, and low carb Mexican rice.

It’s been a delicious, spicy, and fun theme to work with! Mexican food is hands down my favorite so this hardly felt like “work” at all!

I’m capping off the month with a recipe for a low carb Mexican coleslaw.

Truth be told, I’ve been making this recipe for the better part of a year but had it stashed away for just the right time, which is now!

You’re Going To Love This Low Carb Mexican Coleslaw

Let me tell you why:

It’s easy to throw together
Simple ingredients that can all be purchased at regular grocery stores
Dairy free, paleo, and keto
Delicious on top of tacos or alongside your favorite Mexican casserole
Alternative to salsa or queso

Making Your Own Chipotle Lime Coleslaw

This low carb Mexican coleslaw couldn’t be any easier to make. With no cooking required, you can easily toss this together while your taco meat is simmering on the stove.

Just like my creamy keto coleslaw, this chipotle lime version is simple but delicious. You only need 6 ingredients to fix this keto Mexican side dish too, 5 of which I know you keep in your fridge or pantry!

The two ingredients that make this chipotle lime low carb Mexican coleslaw unique are lime juice and a chipotle hot sauce.

You can use any brand of chipotle pepper sauce you like, but I find that the Tabasco brand chipotle hot sauce is fantastic, cheap, and easy to find!

I actually like to use this chipotle hot sauce in other recipes like my taco cheeseburgers or add a few drops on top of a taco salad!

If you like the smokey essence of chipotle, this will definitely be an ingredient you grow to love and keep on hand!

Can I Substitute the Chipotle Pepper Sauce?

If for whatever reason you can’t use this hot sauce, you could use a small amount of the sauce from canned adobo peppers. If you’ve recently made my adobo chicken, you may have some leftover in your fridge to use up.

I would start with ½ teaspoon and work your way up to the desired spice level. Since that sauce tends to run a bit spicier, I would start small to be safe!

I would not use chipotle powder as a replacement in this low carb Mexican coleslaw.

Here Are Some More Keto Mexican Recipes You May Like:

Low Carb Mexican Coleslaw

Yield:
approx. 8 servings

Prep Time:
5 minutes

Total Time:
5 minutes

This chipotle lime low carb mexican coleslaw is a delicious topping for your tacos and Mexican dishes.

Ingredients

16 ounces coleslaw mix
1 cup mayonnaise
3 teaspoons lime juice
2 teaspoons garlic powder
1.5 teaspoons granulated sweetener (I use this)
3 teaspoons chipotle pepper hot sauce (I use this)
2 tablespoons water

Instructions

In a medium sized bowl, add all ingredients. Stir to combine.
Serve immediately or refrigerate until ready to serve. Store covered for up to 1 week.

Notes

You may substitute the tabasco hot sauce with canned chipotle in adobo sauce. Start with ½ teaspoon and work your way up to the desired spice level.

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As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:

Yield: 8

Serving Size: about ¼ cup

Amount Per Serving:

Calories: 217Total Fat: 24.9gCarbohydrates: 2gNet Carbohydrates: 1gFiber: 1.1gProtein: 0.6g

The post Low Carb Chipotle Lime Mexican Coleslaw appeared first on Keto In Pearls.

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Trainer’s 10-Minute Ab Workout | POPSUGAR Fitness

You’re probably here because you have no idea how to train your abs, you want a new ab workout, you’re looking for a quick workout, or all of the above. With consistency, this workout will help you develop stronger core muscles, which will help you with everything from improving your posture to becoming a more efficient runner. If you’re ready to get to work, grab your yoga mat and some water!

The 10-Minute Ab Workout

All you need is a comfortable surface, like a yoga mat, to perform this ab workout. Do each exercise back to back with little to no rest in between each move. Take 30 seconds to one minute of rest in between rounds, and if you need to take a break at any point, feel free to do so. Repeat for a total of three rounds.

Bear hold: 30 seconds
Toe touch: 30 seconds
Russian twist: 30 seconds
Elbow side plank: 30 seconds (each side)
Seated knee tuck: 30 seconds
Elbow plank: 30 seconds

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How Long Do Protective Styles Last?

NORTH HOLLYWOOD, CALIFORNIA - JANUARY 28: Kerry Washington, hair detail, attends the Television Academy's 25th Hall Of Fame Induction Ceremony at Saban Media Center on January 28, 2020 in North Hollywood, California. (Photo by Rodin Eckenroth/FilmMagic)

We’d be hard-pressed to think of a more convenient style to wear when you can’t make a salon appointment than braids. Protective styles give you the option to tuck away your ends and lay off your natural hair for a few weeks at a time so you don’t have to worry about manipulating or styling it every few days — although that isn’t where the work stops. It’s just as important for you to maintain the style at home, and that includes knowing when it’s the right time to take them out.

If you’re currently wearing a protective style like braids, twists, or a weave, you likely either got them installed before most states issued stay-at-home orders that prevented many of us from being able to go out and see stylists for professional help, or you did them on your own after. That might also mean that you’re hoping to extend the life of your style for as long as you possibly can, at least until salons open back up in your state. But how long can you keep your hair tucked away in these styles before it starts to cause some damage to your natural hair?

“Typically, I give protective styles a lifespan of one month, two months max if absolute necessary,” celebrity hairstylist Ursula Stephen told POPSUGAR. This is because, like the skin when wearing makeup day after day, your hair could use a minute to breathe sometimes. On top of that, it also needs to be washed and moisturized regularly, and while there are ways for you to do that while wearing braids, you just can’t cleanse your scalp as thoroughly when it’s covered up as you could when your hair’s in its natural state. Giving these styles one to two months will make your hair less susceptible to breakage and loss once you take them out.

In the event that you need to extend the life of your style, Stephen recommends keeping your hair as moisturized as possible. “To extend a protective style by a couple of weeks, continue to give your hair love and attention by feeding the new growth with hydrating products so the hair doesn’t get dry,” she said. “The longer you keep these styles the dryer the hair becomes. Dryness leads to breakage and breakage leads to hair loss. I’d recommend doing periodic washes to keep your scalp clean and hair moisturized.”

To wash your braids, Carol’s Daughter’s Wash Day Delight Shampoo ($11) is a water-based formula that comes with a nozzle that makes it easier for you to target only your scalp. Once that’s done, it helps to follow up with a conditioner like Dove Beauty Moisture Locking Leave In Conditioner ($7). For this step, you can mix the conditioner with equal parts water in a spray bottle and spray the products from your roots to your ends. To add in even more moisture, trying sealing your hair with a light oil like jojoba or grapeseed.

Image Source: Getty / Rodin Eckenroth

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The Best Homemade Keto Meatballs

These homemade Italian keto meatballs are incredibly simple to prepare and the perfect pairing for a keto spaghetti dinner. These zero carb keto meatballs are also perfect for stocking your freezer. If you’re missing spaghetti and meatballs on keto, you’re going to love this easy 30 minute recipe.

An easy homemade Italian keto meatballs recipe. Zero carbs, common ingredients, and freezer friendly. A perfect pairing for low carb noodles and marinara.

This recipe was originally published on April 3, 2018.

A common complaint, or gripe, I hear about eating a ketogenic diet is not being able to eat Italian food.

Since so many of our favorite Italian dishes are carb based, it’s hard for someone new to a ketogenic lifestyle (or thinking about starting it) to wrap their head around not eating pasta anymore.

I get it, trust me.

Pasta is one of the ultimate comfort foods and giving that up is a daunting task.

It takes willpower…and good recipe replacements!

That’s where I come in to help.

My homemade Italian keto meatballs are not only really easy to make, but they’re fantastic when paired with a low carb noodle for homemade keto spaghetti and meatballs!

You’re Going To Love These Keto Meatballs

And here’s why:

Only 6 ingredients needed that you probably already have in your kitchen
Ready in just 30 minutes
Perfect for meal prepping
Freezes well before or after baking
Kid friendly
Zero carbs per meatball
Omit the parmesan cheese for a dairy free keto option

Making Your Own Keto Meatballs At Home

The thought of making homemade meatballs might seem labor intensive but truly, these zero carb Italian meatballs couldn’t be any easier to prepare.

You just need a large mixing bowl, wooden spoon, and a medium cookie scoop to prep your meatballs. If a cookie scoop is not already in one of your drawers, order one asap! They’re one of those items that you’ll use over and over to get evenly measured cookies, meatballs, etc.

A few tips for making the perfect meatballs:

Don’t over work the meat when you’re mixing in everything. It should be just combined. Over mixing the meat will yield tough meatballs.
Use your favorite low carb Italian dressing, whatever that may be. Personally, I use the Newman’s Own Family Italian Recipe.
While it’s not necessary, you can brown your meatballs in a skillet before baking if desired. Reduce your bake time accordingly (about 5 minutes).

Can I Substitute Ingredients?

Don’t have one of the ingredients on hand? Don’t like a particular ingredient? Here are a couple of options for substitutions in this recipe:

Omit the parmesan cheese for dairy free keto meatballs
Omit pork rinds for kosher keto meatballs.
Do NOT omit the egg

How To Serve Your Zero Carb Italian Meatballs

What’s a meatball without spaghetti, right? Wrong!

Believe it or not, there are so many ways to enjoy a low carb spaghetti and meatball dinner!

Whether it be zucchini noodles (as pictured), spaghetti squash, konjac (shirataki) noodles, or hearts of palm noodles, there really are a bunch of ways to make spaghetti keto friendly.

My family tends to prefer zucchini noodles and spaghetti squash when it comes to Italian dishes.

If I don’t make homemade marinara sauce (that recipe is in my cookbook, The Family Friendly Keto Instant Pot Cookbook), I prefer to use Rao’s brand of sauces. They’re very clean, taste phenomenal, and are the lowest in carbs I’ve found in the store!

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Of course, you can skip the noodles altogether and just have a big bowl of meatballs, marinara, and top it off with some fresh mozzarella or parmesan!

Here Are Some More Keto Italian Recipes You’re Sure To Love

Instant Pot Spaghetti Casserole
Low Carb Spaghetti Bake
Crockpot Italian Crack Chicken
Keto Burgundy Pot Roast with Mushrooms
Easy Keto Egg Noodles
Sausage Crust Pizza
Fat Head Style Pizza Dough
Low Carb Pizza Soup

The Best Homemade Keto Meatballs

Yield:
20 meatballs

Prep Time:
10 minutes

Cook Time:
25 minutes

Total Time:
35 minutes

An easy homemade Italian keto meatballs recipe. Zero carbs, common ingredients, and freezer friendly. A perfect pairing for low carb noodles and marinara.

Ingredients

1 lb ground beef
¼ cup shredded parmesan cheese
1 egg
2 garlic cloves, minced
1 tsp Worcestershire
2/3 cup crushed pork rinds
¼ cup Italian dressing (I like Newman’s Own Family Italian)
pinch of salt

Instructions

Preheat oven to 325 degrees.
Add all ingredients to a mixing bowl. Gently incorporate everything into the beef with a wooden spoon or your hands. Be careful not to overwork the meat.
Use a medium cookie scoop, or large spoon, to make 20 meatballs. Roll them between your hands after scooping to round them out.
Bake for 25 minutes on an unlined baking sheet.
Serve immediately or store in an airtight container up to 1 week in the refrigerator.

Notes

Optional- brown the meatballs in a skillet with olive oil before baking if desired. Reduce bake time by approximately 5 minutes.

Thứ Ba, 28 tháng 4, 2020

Where to Buy Fabric Face Masks

The Centers For Disease Control (CDC) has advised all Americans to wear cloth face masks while out in public to help minimize the spread of the coronavirus (COVID-19). These precautions were put in place to prevent the spread of the virus by those who are infected with it and are asymptomatic. The CDC advised wearing a cloth face covering when you’re out in public places, like grocery stores and pharmacies, where the social distancing guidelines are harder to follow. For many before the pandemic, face masks were not a part of their at-home collection. Luckily, a selection of retailers have now made protective face coverings available for purchase. For those who do not have masks already or prefer not to make a DIY face mask, buying one is an easy alternative.

In order to properly wear a face mask, it must fit closely against the face, be secured with ties or ear loops, include more than one layer of fabric, allow for breathing, and be able to be washed without getting damaged. It’s worth noting that while these cloth face coverings are not medical grade masks like the N95 respirators and surgical masks, which are being reserved for healthcare workers, they are still useful to put on when out in public. Wearing a cloth mask will not ensure protection against ingesting droplets, but it’s a precautionary safety measure worth taking.

Ahead is a curated list of face masks that are available to buy online, including companies and brands that are doing their part by donating proceeds and masks to charities and hospitals to help those working against the virus. If you don’t already have a mask or need another one for yourself or a loved one, shop these picks now and help stop the spread of the coronavirus.

— Additional reporting by Sarah Wasilak

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Spinach Artichoke Chicken Casserole (keto, low carb)

Save time in the kitchen with this easy halfway homemade keto chicken casserole. Ready in just a half hour, this low carb spinach artichoke chicken casserole is a one pot meal the whole family will enjoy!

Save time in the kitchen with this easy, halfway homemade, one dish keto chicken casserole that's ready in just 30 minutes.

This recipe was originally published on February 10, 2018.

You know those days where your kids/co-workers/spouse/the general public are “exceeding the limitations of your medication” and the thought of making dinner just makes your eye twitch? (Bonus points if you can name that quote!)

I know I’m not the only one. Days like those I need quick and easy meals that don’t require a bunch of dishes to clean up. Recipes like this one are perfect for those times.

A rotisserie chicken, store bought spinach artichoke dip, and 3 basic ingredients come together for a show stopping keto chicken casserole that your whole family is going to love.

This Will Be Your Favorite New Keto Chicken Casserole

And here’s why:

Only 6 ingredients needed
Eat sooner since it only takes half an hour to make
Minimal cleanup (a one-pot meal if you use an oven safe skillet!)
Rich, creamy, and cheesy
Kid approved
Easily double or triple the recipe for a crowd
Only 8 net carbs for a hearty and comforting keto casserole

Save time in the kitchen with this easy, halfway homemade, one dish keto chicken casserole that's ready in just 30 minutes.

How To Make This Keto Spinach Artichoke Chicken Casserole At Home

Making this keto chicken casserole is a breeze to whip up. If you have an oven safe skillet, it can even be a (keto) one pot meal recipe!

This recipe is definitely one I’d categorize as halfway homemade! As much as I love cooking from scratch, it’s not always realistic.

Using pre-cooked, store bought, or even rotisserie chicken makes this recipe come together in no time.

Of course, if you don’t have any cooked chicken handy, you could easily boil chicken breasts on the stove or use your Instant Pot to cook some quickly.

Want an Instant Pot version of this recipe? Check out my cookbook!

A store bought spinach artichoke dip and frozen broccoli (steamed) also cut down on the prep time for this low carb chicken casserole recipe.

I like to use the La Terra Fina brand of spinach artichoke dip that I find at Costco but I hear Trader Joe’s has a great one also. Of course, you can use whichever brand you can find or prefer!

Preparation takes just 5 to 10 minutes, depending on how fast you work in the kitchen. Simply heat up your dip in a skillet (non-stick works best), whisk in some cream, and then toss with the broccoli and chicken. Bake in a casserole dish for 20 minutes, top with cheese, and broil till bubbly.

It really doesn’t get any easier!

Save time in the kitchen with this easy, halfway homemade, one dish keto chicken casserole that's ready in just 30 minutes.

How To Serve Your Spinach Artichoke Chicken Casserole

Because this dish has ample protein, fat, dairy, and even veggies, there is really no need to make a huge spread.

This keto chicken casserole is really a fully meal in one dish. However, our mind can play tricks on us and make us think we’re not getting enough to eat if we don’t have something to accompany our main meal.

Here are a few side options to round out your meal without blowing your calories:

Simple dressed greens- try spinach and arugula drizzled in a little olive oil, red or balsamic vinegar, salt, and pepper.
Light Caesar salad
Steamed asparagus
Roasted carrots

Here Are Some Other Keto Casseroles You May Like:

Spinach Artichoke Chicken Casserole (keto, low carb)

Yield:
6 servings

Prep Time:
10 minutes

Cook Time:
25 minutes

Total Time:
35 minutes

Ingredients

1 lb chicken, cooked and chopped
1.5 cups store bought spinach artichoke dip
1.5 cups heavy cream
1 cup shredded mozzarella cheese
2 cups broccoli, steamed

Instructions

Preheat oven to 350 degrees.
In a nonstick skillet over medium heat, warm the spinach artichoke dip up until it’s starting to melt, about 3 or 4 minuts.
Pour in the heavy cream and stir continuously until it reaches a sauce consistency.
Remove from the sauce from the heat and toss in the steamed broccoli and cooked chicken. Stir until evenly coated.
Transfer to a 9×13 baking dish. Bake for 20 minutes.
Remove from oven. Top with mozzarella cheese and place under the broiler so the cheese gets bubbly, about 5 minutes.
Rest 5 minutes before serving.

Notes

Use pre-cooked or rotisserie chicken for even more time savings.

Want to make this recipe in your Instant Pot? It’s in my cookbook! Order a copy today on Amazon!