Contrary to popular belief, consuming too few calories can slow your metabolism. Gradually increasing your calorie intake can signal to your body that it is receiving enough fuel, preventing it from entering "starvation mode" and promoting a more efficient metabolism.
Incorporating strength training into your fitness routine is a powerful way to boost metabolism. Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the higher your resting metabolic rate. Power Kitchen's meal plans can complement your strength training efforts by providing the necessary nutrients for muscle recovery and growth.
High-Intensity Interval Training (HIIT) is a fantastic way to kick your metabolism into high gear. Short bursts of intense exercise followed by brief rest periods can elevate your heart rate and increase calorie burn during and after the workout. Spice up your cardio routine and experience the benefits of an accelerated metabolism.
Fibre-rich foods not only contribute to digestive health but also play a role in boosting metabolism. High-fiber foods take longer to chew and digest, requiring more energy and contributing to a feeling of fullness. Power Kitchen's meals are thoughtfully crafted to include a variety of fibre-rich ingredients for a well-rounded and metabolism-friendly diet.
Protein is essential for muscle repair and growth and has a higher thermic effect, meaning it requires more energy to digest. By aiming for a protein intake of 1g per pound of body weight, you can support your muscles and give your metabolism an extra push. If you have a health problem, it is ideal to seek out a doctor or dietitian for better guidance.
Caffeine, found in coffee, is known to temporarily boost metabolic rate by stimulating the central nervous system. Enjoying a cup of coffee before your workout can enhance performance and contribute to increased calorie burn. Power Kitchen understands the importance of a balanced approach, and our meal plans complement your lifestyle choices, including your coffee rituals.
Starting your day with a nutritious breakfast is like sending a powerful message to your body that you're ready to conquer the day. Just as caffeine in coffee can temporarily boost metabolic rate, a well-rounded breakfast provides essential nutrients and energy to fuel your body and mind. It's not just about satisfying hunger; it's about setting a strong foundation for the day ahead. Power Kitchen encourages you to embrace the importance of a good breakfast as a key part of your overall wellness journey. Whether it's a balanced meal or a quick and healthy grab-and-go option, prioritizing breakfast aligns with our commitment to supporting your lifestyle choices and overall well-being.
Elevating your metabolism is a multifaceted journey, and Power Kitchen supports you every step. By gradually increasing calorie intake, incorporating strength training and HIIT, prioritizing fibre and protein, and enjoying that cup of coffee, you can optimize your metabolism and propel yourself towards your health and fitness goals. Let Power Kitchen be your partner in this transformative journey towards a more vibrant and energetic you.
]]>The keto diet is characterized by a reduced intake of carbohydrates and an increase in the intake of healthy fats. The goal is to induce the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. An ideal keto meal typically contains a controlled amount of proteins, a significant amount of healthy fats, and a minimal amount of carbohydrates.
The end of the year is a time filled with celebrations, gatherings, and, of course, delicious meals. However, maintaining a healthy lifestyle during the festivities can be a challenge. For those seeking a balance between enjoying festive delicacies and maintaining healthy habits, Power Kitchen stands out as a nutritious and delightful option. In this article, we will explore how Power Kitchen meals can contribute to a healthy celebration and how the concept of the 80/20 challenge can be incorporated.
During the holidays, it's common to indulge in gastronomic delights. However, eating healthy meals is crucial to maintaining Balance and ensuring the body receives nutrients. Power Kitchen offers a variety of balanced dishes that are rich in nutrients and prepared with fresh ingredients.
Power Kitchen is known for its healthy and convenient meals, providing a practical alternative for those looking to maintain a balanced diet even during the holidays. From vegetarian options to dishes rich in lean proteins, the variety of choices caters to different dietary preferences.
Incorporating the 80/20 challenge during the holidays can effectively balance occasional indulgences with healthy choices. The idea is to keep 80% of food choices focused on nutritious options and reserve 20% for excesses. Power Kitchen meals fit perfectly into this principle, offering opportunities that align with the 80% of healthy choices.
a. planning: Make a list of Power Kitchen meals to ensure healthy holiday options.
b. Balance in meals: Combine festive dishes with light Power Kitchen options to balance calorie intake.
c. Physical activity: Stay active during the holidays to compensate for any indulgences.
Celebrating the year-end holidays can be a delightful experience without compromising health. Choosing Power Kitchen meals and incorporating the 80/20 challenge makes it possible to enjoy the celebrations without sacrificing well-being. Make conscious choices, savour healthy meals, and maintain Balance during this festive season.
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We are committed to not just serving up great meals but changing how we enjoy them. With our Christmas Gift Card, every meal becomes a celebration of memorable moments, and a well-deserved break from the daily grind.
It is more than an invitation to tasty meals; it's a culinary journey that adds something special to shared moments. We hope this gift treats your taste buds and makes the time spent with your favorite people even more memorable. This Christmas, let's celebrate with gifts and the joy of sharing amazing meals and creating memories that stick with us forever.
Even before attending the first party, make a plan. Set aside time to create a workout schedule during the festive weeks. This will help ensure that you keep moving, even amidst a busy agenda.
During holiday gatherings, the table is often laden with irresistible temptations. Opt for smaller portions and consciously choose the foods you put on your plate. Prioritize healthier options such as lean meats, vegetables, and salads. Avoid excessive alcohol consumption and stay hydrated.
Take advantage of the festivities to engage in group physical activities. Whether it's a family football game, a post-dinner walk, or a dance class with friends, these activities not only contribute to calorie burning but also strengthen social bonds.
Alcoholic beverages are often a significant part of celebrations. Choose lower-calorie drinks, such as dry red or white wine, and alternate with water to stay hydrated. Avoid overindulging and opt for quality over quantity.
Don't let the holidays be an excuse to completely abandon your exercise routine. Even if you can't maintain the same level of intensity, set aside time to move. Lighter activities, such as post-meal walks, can make a significant difference.
Power Kitchen often provides customizable options. Take advantage of this flexibility to adjust portions, choose your favorite proteins, and tailor meals to fit your dietary preferences. If you're tracking calorie intake, use the provided nutritional information to adjust your meals according to your individual needs.
Do not underestimate the importance of rest. While festivities may be hectic, ensuring a good night's sleep is essential for hormonal balance and overall well-being.
Remember, the goal is to find a balance between enjoying the festivities and maintaining your fitness goals. Don't feel guilty about savoring some seasonal delights, but be mindful of your choices and continue to take care of your body and mind. With a bit of planning and moderation, it's possible to lead a fitness lifestyle during the holiday season.
]]>Building muscle and losing fat is a common goal for many people looking to improve their health and physical appearance. However, achieving this balance can be challenging. In this article, we will discuss some effective strategies to help you reach your goals of gaining muscle mass and losing fat in a sustainable way.
A balanced diet plays a crucial role in transforming your body. It is important to consume lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables. Proteins are essential for muscle building, while carbohydrates provide energy for workouts. Healthy fats are necessary for hormone production. Avoid processed foods and refined sugars, which can contribute to fat accumulation.
Our Lean Muscle Meal Plan is an Athletes' choice for gaining muscle and losing fat. High-carb lunch meals and low-carb dinner meals!
Strength training is essential for gaining muscle. When you lift weights or engage in resistance exercises, your muscles are stimulated to grow and strengthen. Strength training also increases your metabolism, aiding in fat burning. Dedicate yourself to a training routine that includes compound exercises such as squats, bench press, and deadlifts to work multiple muscle groups.
While strength training is crucial, high-intensity cardio is an excellent way to burn fat. Exercises like running, cycling, and interval training can increase your metabolic rate and accelerate fat loss. Additionally, high-intensity cardio helps improve cardiovascular health.
Chronic stress can lead to abdominal fat accumulation due to increased cortisol levels, a stress hormone. Therefore, it's important to incorporate stress management techniques such as meditation, yoga, and relaxation into your daily routine. Proper sleep also plays a critical role in reducing cortisol levels and muscle recovery.
Staying hydrated is essential to optimize your workouts and metabolic processes. Water plays a vital role in fat burning and muscle recovery. Make sure to drink enough water throughout the day, especially before, during, and after workouts.
Tracking your progress is crucial to reaching your goals. Keep a training journal and record your diet to identify areas that may need adjustments. Take regular body photos to visually track changes. Moreover, consult a healthcare professional or trainer for personalized guidance.
Gaining muscle and losing fat is a process that requires patience and consistency. Do not expect immediate results and avoid quick, drastic solutions. Stay focused on your long-term goals and be willing to persist, even when results seem slow.
Gaining muscle and losing fat is a journey that involves healthy eating, regular physical training, and overall well-being. There is no magic formula, but by following the strategies above, you will be on the right path to achieving your goals in a sustainable way. Remember that body transformation takes time, so be patient and stay motivated to achieve long-term success.
The connection between the gut and the brain is a fascinating area of research. Scientists have discovered that the heart has a complex nervous system and communicates directly with the brain through the vagus nerve. This bidirectional communication system has led to the coining of the term "gut-brain axis."
What you eat can influence the composition of your gut microbiome, the community of microorganisms in your digestive tract. A balanced and diverse gut microbiome is associated with better mental health. On the contrary, an imbalance in gut bacteria, known as dysbiosis, has been linked to conditions like depression and anxiety.
Omega-3 Fatty Acids: These essential fats in fatty fish (e.g., salmon, mackerel), walnuts, and flaxseeds are known to support brain health. Omega-3s have been shown to reduce symptoms of depression and anxiety.
Antioxidants: Fruits and vegetables rich in antioxidants, such as berries, spinach, and kale, can help protect the brain from oxidative stress, which is linked to mental health disorders.
Probiotics: Fermented foods like yogurt, kimchi, and kefir contain probiotics that can enhance the gut microbiome, potentially benefiting mood and reducing symptoms of depression.
Complex Carbohydrates: Whole grains like brown rice, quinoa, and oats provide a steady supply of energy for the brain and can help stabilize mood and energy levels.
B Vitamins: Foods like leafy greens, beans, and fortified cereals are high in B vitamins, which play a role in neurotransmitter production and may help regulate mood.
Conversely, diets high in sugar and processed foods have been associated with an increased risk of mental health issues. The rapid spikes and crashes in blood sugar levels caused by sugary foods can lead to mood swings and exacerbate symptoms of anxiety and depression.
Processed foods often lack the nutrients needed for optimal brain function and may contain additives and preservatives that could negatively affect mental well-being.
Practicing mindful eating can be a valuable tool for improving both physical and mental health. It involves paying close attention to what and how you eat, savouring each bite, and recognizing hunger and fullness cues. This approach can help you make healthier food choices and build a positive relationship with food.Choose real food for your daily life!
In conclusion, while nutrition is just one piece of the puzzle in the complex realm of mental health, it is vital. A balanced diet rich in nutrients that support brain health can complement other forms of mental health care and contribute to overall well-being. If you or someone you know is struggling with mental health issues, seeking professional help and guidance and making dietary improvements is crucial. Your mental health matters, and taking steps to support it is a commendable endeavour.
Protein is often called the "building block" of muscles and for good reason. It contains amino acids, which are essential for muscle repair and growth. Tiny muscle fibres break down when you engage in strength training or resistance exercises. To rebuild and make them stronger, your body requires a sufficient supply of protein.
Lean protein sources, such as chicken, turkey, lean beef, fish, eggs, and plant-based options like tofu and legumes, should be a staple. Aim for at least 1.2 to 2.2 grams of protein per kilogram of body weight daily to support muscle protein synthesis effectively.
Before diving into any weight loss routine, it's crucial to establish clear and realistic goals. Avoid vague objectives like "lose weight" and instead be specific. For example, aim to lose a certain number of pounds within a set timeframe. This clarity will help you stay focused and motivated.
Your diet heavily influences weight loss. Crafting a balanced meal plan is essential. Focus on:
a. Portion Control: Be mindful of portion sizes to avoid overeating.
b. Whole Foods: Incorporate a variety of whole grains, lean proteins, fruits, and vegetables into your diet.
c. Hydration: Drink plenty of water to stay hydrated and help control appetite.
d. Limit Processed Foods: Minimize consumption of processed and high-sugar foods.
e. Track Calories: Use apps or journals to monitor your daily caloric intake.
Our meals provide nutrient-rich and health-conscious choices that offer a balance of plant and animal-based proteins, healthy fats, and high-quality carbohydrates.
Exercise is a crucial component of weight loss. Design an exercise plan that includes both cardio and strength training. Here's a suggested weekly workout routine:
a. Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week. Activities may include running, cycling, or swimming.
b. Strength Training: Incorporate strength training exercises at least twice weekly to build lean muscle mass and boost metabolism.
c. Flexibility and Balance: Remember to include stretching exercises or yoga to improve flexibility and balance.
Establish a regular eating schedule by having meals and snacks at roughly the exact times each day. This consistency can help regulate your metabolism and prevent overeating.
A lack of sleep can disrupt hormone levels, increasing cravings for unhealthy foods. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.
Practice mindful eating by paying attention to what you eat, savouring each bite, and eating without distractions. This approach can help you recognize when you're full and prevent overindulgence.
Weight loss is not always linear, and there may be periods of plateau or even temporary setbacks. Stay patient and continue following your routine even when progress seems slow.
Celebrate your successes, no matter how small. Reward yourself with non-food-related treats when you reach milestones to maintain motivation.
Crafting a weight loss routine is vital to achieving your health and fitness goals. Setting clear objectives, focusing on balanced nutrition, incorporating regular exercise, and staying mindful of your progress can create a sustainable routine that leads to long-term success. The journey may be challenging at times, but the rewards of improved health and increased self-confidence make it all worthwhile. Stay committed, stay positive, and keep moving toward a healthier you.
As autumn arrives in Toronto, it's the perfect time to savor the flavors of the season by preserving and enjoying the bounty of fresh fruits and vegetables. With cooler temperatures on the horizon, here's a guide to make the most of Toronto's fall produce.
Head to one of Toronto's many orchards for a fun day of apple picking. Apples are not only delicious but also versatile for preserving. Consider making homemade applesauce, apple butter, or even canning apple slices for pies throughout the year.
Pumpkin patches abound in the area, offering opportunities for selecting your perfect pumpkin. Beyond carving, roast pumpkin for soups, pies, and muffins, or puree and freeze it for later use.
Embrace the art of canning with Toronto's autumn produce. Preserve tomatoes for sauces, cranberries for chutneys, and peppers for pickling. Canning ensures you can enjoy these flavors long after the leaves have fallen.
While canning is a great option, freezing is simple and effective. Prepare berries for smoothies, blanch and freeze broccoli, or slice up peppers for stir-fries. Freezing maintains the nutritional value and taste of your harvest.
Toronto often hosts farmer's markets and community events centered around autumn produce. Take advantage of these opportunities to learn preservation techniques and taste local delicacies.
By following this guide, you'll not only savor the delicious flavors of autumn in Toronto but also enjoy them throughout the year, keeping a taste of the season even as winter sets in.
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A well-structured workout routine is the foundation of any successful muscle-building endeavour. Incorporate a mix of compound exercises (such as squats, deadlifts, and bench presses) and isolation exercises (such as bicep curls and tricep extensions) to target different muscle groups. Aim for consistency by working out at least 3-4 times a week, allowing adequate time for recovery between sessions.
To stimulate muscle growth, you must progressively challenge your muscles. This involves gradually increasing the weight or resistance you lift over time. Progressive overload forces your muscles to adapt to the increased stress, leading to growth. Keep a workout journal to track your progress and ensure you're consistently pushing your limits.
Your diet plays a pivotal role in your muscle-building journey. Consume a diet rich in lean proteins, complex carbohydrates, and healthy fats. Protein is crucial as it provides the building blocks (amino acids) necessary for muscle repair and growth. Incorporate sources like lean meats, poultry, fish, eggs, legumes, and dairy products. Our Pro Athlete Plan is ideal for muscle gain. High protein meals for performance and recovery
It would help if you were in a caloric surplus to gain muscle, meaning you consume more calories than you're expending. However, this doesn't mean a free pass to indulge in junk food. Focus on nutrient-dense foods to fuel your workouts and muscle recovery while being mindful of overall caloric intake.
Muscles grow during periods of rest, not just during your workouts. Allow your body sufficient time to recover by sleeping 7-9 hours each night. Incorporate rest days into your routine to prevent overtraining, which can hinder muscle growth and increase the risk of injuries.
Water is often overlooked, but it's essential for various bodily functions, including muscle function. Dehydration can lead to decreased exercise performance and hinder muscle recovery. Aim to drink adequate water throughout the day, especially before, during, and after your workouts.
While supplements can complement your efforts, they shouldn't be the focal point of your muscle-building strategy. Protein powders, creatine, and branched-chain amino acids are some supplements that have shown potential benefits for muscle gain. Consult a healthcare professional before adding any accessories to your regimen.
Building muscle is a gradual process that requires dedication and consistency. Results won't appear overnight, but sticking to your workout and nutrition plan will yield significant improvements. Set realistic goals and celebrate your progress along the way.
Effective muscle gain is a combination of science, discipline, and commitment. By following a structured workout routine, prioritizing progressive overload, maintaining a nutrient-dense diet, ensuring proper rest and recovery, and making informed choices about supplements, you'll be well on your way to achieving your muscle-building goals. Remember, consistency and patience are your greatest allies on this journey. Stay focused, stay motivated, and watch your efforts translate into the firm, muscular physique you desire.
Enjoying a picnic outdoors is a great way to make the most of summer and connect with nature. And to ensure you make healthy choices during your picnic, Power Kitchen offers a range of ready-to-eat, nutritious meals that are perfect to take along.
Imagine yourself in a sunny park, surrounded by lush greenery, while savoring a delicious meal prepared with fresh, high-quality ingredients. Power Kitchen provides a variety of options that will make your picnic both healthy and flavorful.
How about trying a refreshing Mango Chia Pudding? Or perhaps a grilled chicken wrap? These are just a few of the choices available on the Power Kitchen menu.
Additionally, don't forget about healthy snacks to accompany your picnic. Natural cereal bars, a mix of nuts, and fresh fruits are great options for a quick and nutritious bite.
Power Kitchen's meals are carefully prepared by chefs, considering both nutrition and taste. They are conveniently and securely packaged, allowing you to take them with you anywhere, including your summer picnic.
So, make the most of the season and turn your picnic into a healthy and enjoyable experience with Power Kitchen meals. Enjoy fresh, balanced, and convenient food while immersing yourself in nature and the company of your loved ones.
More of that, you can check here.
Summer is an ideal season to boost your fitness regime due to the pleasant weather and longer daylight hours. Engaging in outdoor activities such as swimming, cycling, hiking, or walking on the beach can elevate your mood and improve cardiovascular health. These exercises not only burn calories but also enhance muscle strength and stamina.
While staying active is crucial, pairing your exercise routine with proper nutrition is equally important. Power Kitchen understands the significance of a balanced diet and offers various nutrient-dense meals that align perfectly with your fitness goals.
Power Kitchen's menu is curated with the expertise of nutritionists and chefs, ensuring that each meal is packed with essential nutrients while still being delicious. Their offerings cater to various dietary preferences, including vegan, protein halal and gluten-free options. Fresh, locally sourced ingredients are used to prepare the meals, making them a wholesome choice for those looking to maintain a healthy lifestyle.
Amidst the hustle and bustle of summer activities, preparing healthy meals might seem challenging. However, Power Kitchen takes away the stress by providing a convenient solution. Their ready-to-eat meals are delivered straight to your doorstep, saving you time and effort in the kitchen.
Staying hydrated is crucial during summer, especially when engaging in physical activities.
Everyone has unique fitness objectives and dietary requirements. With Power Kitchen, you can customize your meals to meet your needs, ensuring you get the right balance of macronutrients and essential vitamins.
Besides focusing on the well-being of its customers, Power Kitchen is also dedicated to the planet's well-being. Their commitment to sustainability reflects in their eco-friendly packaging and responsible sourcing practices, making them an ethical choice for health-conscious individuals.
As you embrace the summer vibes and strive for better health and fitness, remember the significance of a balanced diet and regular exercise. Power Kitchen's delectable and nutritious meals are perfect for staying fit and healthy during this vibrant season. By nourishing your body with its healthful delights, you can revel in the joys of summer with a refreshed and invigorated spirit. So, let the sunshine on your wellness journey savour Power Kitchen's goodness!
As the summer season arrives, it brings with it an abundance of vibrant and delicious fruits and vegetables. It's the perfect time to embrace the flavours of the season and incorporate them into your meals. Power Kitchen is here to help you make the most of this bountiful season with our seasonal fruit basket.
With our seasonal fruit basket, you can indulge in the freshest and juiciest fruits that summer has to offer. From succulent options and sweet berries to refreshing citrus fruits and tropical delights, our fruit basket is a celebration of the flavors of summer.
Not only do these fruits taste incredible, but they also provide a wide range of health benefits. Packed with essential vitamins, minerals, and antioxidants, they support your overall well-being and keep you energized during sunny days.
Whether you're enjoying a picnic in the park, hosting a backyard barbecue, or simply looking for a refreshing snack, our seasonal fruit basket is the perfect addition. You can savor these fruits on your own, create vibrant fruit salads, or even incorporate them into smoothies and desserts.
At Power Kitchen, we prioritize quality and freshness, ensuring that our fruit basket is carefully curated to deliver the best summer flavours to your doorstep. So, why not indulge in the seasonal bounty and elevate your summer meals with the delightful flavours of our fruit basket? Check it out here.
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Explore the breathtaking trails and mountains in your area. Pack a nutritious picnic with Power Kitchen's balanced meals, such as grilled chicken with roasted vegetables and quinoa salad. Don't forget to stay hydrated with refreshing beverages like infused water or iced herbal tea!
Spend a day at the beach with friends and family. Before heading out, grab a pre-made Power Kitchen meal like the Mediterranean salmon and enjoy it under the sun. Remember to pack some healthy snacks like fresh fruits, nuts, or our Peanut Butter Energy Balls for a quick boost.
Hit the road or explore scenic bike paths. Power Kitchen's customizable meal plans allow you to choose from a variety of options, including vegetarian and gluten-free meals. Choose our meals after an exhilarating ride.
Embrace the water and try kayaking or paddleboarding. Before you set out, indulge in a Power Kitchen meal. Our meals are designed to provide you with the nutrients you need to fuel your water adventures.
Unwind and find your inner peace with outdoor yoga and meditation sessions. Power Kitchen's balanced meals, like grilled tofu with brown rice and steamed greens, can help you maintain focus and stay energized during your practice.
Escape to the great outdoors with a camping trip. Power Kitchen's ready-to-eat meals, like BBQ chicken with sweet potato mash and mixed greens, are perfect for a hassle-free camping experience. Don't forget to pack some wholesome snacks like Keto Chicken Poppers, Mango Chia Pudding, and Blueberry Overnight Oats for a delightful treat around the campfire.
No matter what outdoor activity you choose, Power Kitchen has got your nutrition needs covered. With our convenient meal options, you can focus on having fun and enjoying the summer while maintaining a healthy and balanced diet. So, get out there, embrace the sun, and let Power Kitchen fuel your summer adventures!
We all love a classic Caprese salad: fresh mozzarella, juicy tomatoes, and fragrant basil leaves. But have you ever thought about mixing things up a bit? That's where the Mediterranean Caprese comes in. With the addition of tangy kalamata olives, zesty lemon juice, and a drizzle of balsamic glaze, this salad takes things to a whole new level. The creamy cheese pairs perfectly with the sharp olives, while the citrusy dressing adds a zingy twist. Whether you're enjoying it as a light lunch, or serving it up as a side at your next barbecue, the Mediterranean Caprese is a delicious way to shake up your usual salad routine.
Are you a vegetarian on the hunt for a delicious and nutritious meal? Look no further than the quinoa kale and cranberry salad! Packed with protein from quinoa and a healthy dose of vitamins from kale, this salad is sure to leave you feeling satisfied. Plus, the addition of sweet and tart cranberries adds a burst of flavor that will have your taste buds dancing. Whether you're looking for a quick lunch or a refreshing dinner option, this salad is a fantastic choice for any vegetarian.
Looking for a healthy protein boost that won't leave you feeling weighed down and sluggish? Look no further than this delicious poached egg and avocado salad! Packed with all the nutrients you need to power through your day, this tasty dish is the perfect way to start your morning off right. With creamy avocado, savory poached eggs, and plenty of fresh greens, it's a meal that's as satisfying as it is good for you.
This dish is bursting with spicy and tangy flavors that are sure to wake up your taste buds. With black beans as the hearty base, this salad is loaded with fresh veggies like bell peppers, red onions, and cherry tomatoes. And don't forget the zippy lime dressing that ties it all together! Whether you're meal prepping for the week or looking for a side dish that will steal the show, this Mexican Black Bean Salad is the way to go. So grab a fork and get ready to spice things up!
Whether you're looking for a mid-afternoon pick-me-up or a light lunch on a hot summer day, this tasty treat is the perfect choice. Packed with colorful berries, juicy watermelon, and crunchy nuts, this salad bursts with flavor and nutrients. And the best part? You can customize it to your liking, using your favorite fruits and nuts to create a dish that truly satisfies you.
Eating light foods in the summer is important to withstand the hot days. But don't forget that having a balanced diet is important at any time of the year. Healthy eating is one of the best ways to ensure quality of life because it makes our body work properly and also helps prevent disease.
Here at Power Kitchen, we offer balanced meal plans, rich in proteins, fats, carbohydrates, fibers, vitamins, water, and mineral salts. These items are essential for all people who intend to have a better life. The diversity of grains, greens, vegetables, and fruits must be part of our menu.
Summer salads are a light, nutritious and delicious way to cool down during the hottest days of the year. But don't forget to choose your meal plan! ;)
Despite what many people think, peanuts are not included in the oilseeds section. Botanically speaking, peanuts are legumes, remaining in the same classification as beans, lentils and chickpeas. Peanut powder contains approximately half a gram of leucine per serving. Leucine is an amino acid that triggers muscle building and repair, which is essential whether you're an athlete or an older adult. Adults need approximately two to three grams of leucine per meal to stimulate new protein synthesis in muscle.
Peanuts can be ingested in several ways: roasted, in mass, and even powdered. Peanut powder is what best facilitates meeting leucine needs, in addition to being a defatted flour and naturally gluten-free. As the legume contains high levels of protein, it is an extremely healthy option for those looking to build muscle. If you want a protein that also provides nutrients that support overall health, then peanuts. Consume it with moderation as peanuts are very high in fat and always choose the most natural and less or without sugar possible..
Every other week we have a Peanut butter Overnight oats in our menu, and every week we have Peanut butter energy balls in our snack section. Take a look here.
Enjoy :)
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If you would like to get back to your fitness routine after the baby’s arrival, check out our tips:
Unless you can’t, breastfeeding is a fast way to shrink the uterus back down to its usual size.
Usually cardio exercises will help you burn up some calories. Check out with your doctors which exercises and when they will recommend you to restart the practice.
Make sure to have all the nutrients you need. Not only thinking about the baby's needs but also giving enough energy to your body function better and stimulate your organism to lose weight naturally. For that moment, our Power meal plan is a great option.
It is important to eliminate toxins and avoid swelling, as well as help with milk production.
And finally, keep calm with you and your body. With those tips, you can get back in shape in a healthy way without making crazy sacrifices as the most important thing at this moment is your health and mood to take care of your baby.
]]>Adequate consumption of fiber in food is important to maintain gut health and fight and prevent diseases such as constipation, obesity, and diabetes.
Fiber-rich foods are also important, as they are essential for regulating the functioning of the organism as a whole, especially the regulation of the intestine. We should really consider that as it is usually called Our body’s second brain. Let’s take care of it.
Soluble fibers dissolve in water forming a gel, and therefore remain longer in the stomach and small intestine, thus giving a greater feeling of satiety, regulating blood sugar, and lowering cholesterol.
Insoluble fibers are not diluted in water and their fermentation in the intestinal microbiota is limited, so when they reach the large intestine, they accelerate intestinal transit, which helps to maintain our visits to the toilet more regular and avoid constipation.
They can be found in Cereals, Grains, Seeds, Beans, and Fruits.
The ingestion of fiber is as important as the ingestion of water, as the fiber itself needs the water to proceed with its work.
And to make life easier, we have two quick and delicious options for Breakfasts high in fiber:
Our Mango Chia Pudding and Our Overnight Oats (Which rotates between Peanut butter and Blueberry flavour between the weeks).
You can find them here.
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Yes, you read that right: high-intensity training can help reverse the physical aging process.
The scientific discovery was obtained through a study published by the Mayo Clinic. It was conducted by researchers from the US state of Minnesota, who worked with two age groups: one from 18 to 30 years old and another that was between the ages of 65 and 85.
After comparing each group's results and metabolic changes over 12 weeks, they found that HIIT can:
Imagine the following situation: you arrive home after a high-intensity training session, take off your shoes, take a shower, and go to rest after a long day at work.
Did you know that at that time, while you relax, your body is still working and burning a lot of calories?
It sounds unbelievable, but HIIT can do it for you! With short workouts, which vary between 4 and 30 minutes, it is possible to continue losing weight even after the end of the exercises. This happens because it provides a sharp acceleration in metabolism in the 24 hours that follow the end of training.
Are you the type that gets to have an aversion to bodybuilding? Do you want to achieve your goals, but can't stand the idea of having to touch all those devices?
So it's time to try high-intensity workouts, as they hardly require the use of any equipment. As long as there's you, your body, and the guidance of a qualified instructor, it's ok.
There are no secrets or mysteries, just surrender to what is asked of you, make the required efforts, and seize the occasion. Remember to always practice at a gym, because that way you will receive instructions from a professional and stay away from injuries.
Many people lose motivation to train because they feel bored with the physical activities they have chosen. If that's your case, HIIT can help a lot. Keep in mind that high-intensity workouts always vary. As they are fast, you can work different areas of the body on the same day, from the glutes to the biceps. This certainly collaborates with the motivation of those who want to lose weight without restrictive diets, but who do not identify much with any traditional sports practice.
Remember: choosing an exercise that has to do with your desires and fits your profile is essential to get where you want to be. Whether to improve conditioning or to strengthen muscles. Linking training to something mandatory is not beneficial for your performance and can make you quickly give up on your goals.
Research published in BMC Endocrine Disorders shows that HIIT increases the body's sensitivity to insulin. This hormone is important for carbohydrate tolerance and can greatly interfere with body fat. Having a better sensitivity to it means living with fewer impediments to losing weight.
In any case, this modality also requires some care, even more so if you've been too quiet lately. Take care of your daily diet, and set up your meal plan based on your goals, so you'll eat well before and after training. It is also recommended to visit a doctor before starting training.
That way, you can enjoy the benefits of high-intensity training even more and live healthier!
Keto is a type of diet low in carbohydrates and high in fats. It’s indicated for fat loss, diabetes type 2, acne control, PCOS (Polycystic ovary syndrome), and also to treat epilepsy.
It’s known to be a very restrictive diet, as 1g of fat = 9 Cals.
Extra: Keto is beneficial for those who do not exercise or prefer doing low-intensity sports.
On the other hand, a low-carb diet is not rich in fat and carbs are usually higher than a keto diet. The ideal is to intake 130g or lower carbs per day.
Here are 3 points to be considered if you are thinking of following a low-carb diet:
Here’s in Power Kitchen we offer both meal plans and we have an 8-week rotating menu, which will make it easier to follow a new diet. We also have a nutritionist team available to assist you to choose the best meal plan for your lifestyle.
It’s very important to keep in mind that there isn’t a perfect diet. The better diet is the one that fits well with your needs and lifestyle. We all know that life changes and things happen, the reason why diets should change as well.
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You've probably heard or read somewhere that CrossFit causes more injuries than other sports, haven't you? However, this is a myth, since the risk of getting injured during a class is the same as in any modality, especially when practiced without professional guidance. It may happen that you get injured in some exercise, but the risk is not inevitable as many say out there.
One of the possible causes of injuries in the pits is when the student exceeds his limits. Despite this being a sport that encourages its own barriers and limitations to be broken, the evolution in classes needs to be progressive. If you arrive wanting to lift 50 kilos and then double the amount next week, it is obvious that this will pose a risk to your joints.
It is worth mentioning that CrossFit is a great ally in the treatment of injuries since when accompanied by a suitable professional, joint or strengthening exercises act in the recovery of weakened areas.
This is a very common statement among myths about CrossFit, as many people believe that to start CrossFit you need to be in the great physical condition and be considered “fit”.
However, the truth is that we are talking about a totally adaptable sport, which is based on exercises that resemble the natural movements of the human body, such as squatting, stretching your hands, or lifting weights. For this reason, participants of different levels of physical conditioning — from children, young people, and people with special needs to the elderly — can practice, provided that they are guided and that the exercises are at the appropriate intensity.
In addition, in a CrossFit class, it is common to have athletes with different training levels, and it is up to the teacher to clarify that everyone should do the exercise according to their ability, and with daily effort and training it is possible to evolve.
We can say that this myth is created by the media in general when sharing images that portray CrossFit only in exercises involving tires, ropes, or boxes. Although these exercises are applied in the pits, at opportune moments, the planning of classes in this modality encompasses several aspects.
There are classes that are more focused on strength training, and others that focus on improving the cardiorespiratory system, in addition to these moments with the use of equipment that can resemble military training.
Crossfit has several moments of competition, in which there are individual or team disputes, both inside the box and in events that become national. However, to say that it is a sport solely aimed at the competition is a myth.
It's just the opposite: although championships stimulate competitiveness to some extent, what you see most in a CrossFit class is cooperation and, above all, respect. In the day-to-day life of the training centers, it is also possible to perceive a friendly and collaborative environment, in which the common objective is for each one to overcome their own limitations.
Muscle gain involves several factors ranging from intense training to genetic factors and a balanced diet. So, if a woman practices CrossFit moderately, she can lose weight, lose fat and gain lean mass, but she will not become muscular or “big”, since the objective of the sport is not hypertrophy.
Professional athletes of this modality have a muscular body due to the high level of preparation, balanced diet, and a long period of training. In this sense, unless the practitioner combines the practice with bodybuilding exercises, the body will have a moderate mass gain, giving an athletic appearance that is not necessarily muscular. Likewise, there will hardly be intense weight loss without a diet aligned with the goals.
As with all exercise, healthy eating is essential for you to see results from your efforts. Here at Power Kitchen, you will find 7 types of plans for every fitness goal. Always thinking of the best for you, we have launched our new and improved menu.
With more than 500 new meals inspired by dishes from all over the world, our team brought to our menu all the multiculturalism present in Toronto. We believe that we have well represented global cuisine across our new menu.
Place your order today and align a balanced diet with physical exercises.
]]>Upper limb injuries are particularly common among women, occurring significantly more often than in their male counterparts. This can present a particular challenge for women who engage in high-intensity activities such as those used in the gym or weight rooms. As women are increasingly engaging in higher-impact physical activity, there has been an increasing awareness of the prevalence of women suffering from upper limb injuries due to increased stresses on the arms and shoulders. Knowing this information could help women better manage their activities to avoid potential risks of injury.
Upper limb training can be an effective way for women to prevent injuries, especially when done in the right manner. Going to the gym and performing exercises that target small, weak muscles are a great way for women to ensure their arms stay strong and muscular. One example is triceps kickbacks, which not only strengthen the arm itself but also help reduce any potential strain or tension on the shoulder joint and surrounding ligaments. Additionally, using weight machines with cable towers is a good way to target different parts of the arm like the biceps and triceps while also developing stability in core muscles and smaller joints. Through consistent upper limb training, women can avoid severe muscle tears or tendon sprains that could otherwise occur due to stress on weakened muscle tissue.
As a woman, having a stronger upper body can benefit you in many ways. Whether you're lifting weights at the gym or working out at home, there are numerous exercises that can help you build strength and muscle tone. Push-ups, pull-ups, and using resistance bands are all great for strengthening the arms and shoulders. Lunges and squats are also beneficial for building strength in the core muscles. You can even incorporate equipment like kettlebells and free weights into your routine when you feel ready to take it up a notch. Taking these steps will allow any woman to achieve her fitness goals in no time!
Exercise at home is the perfect way for women who are busy with work and family life to stay in shape. With minimal equipment needed, you can get an intense workout without even having to leave your own living room. From yoga routines and strength training to interval training and cardio, there are plenty of exercises women can do at home with no need for a gym or membership. Plus, working out from home has the added benefit of helping to save money which can be used towards other aspects of health and wellness like healthy eating or supplement goals.
Starting a new exercise program can be exciting for women, but it is important not to forget the risks associated with it. With the rise of so many popular gyms, it is easy to jump right in and start an intense program. However, consulting with a doctor or physical therapist can help women ensure they are taking steps toward protecting their long-term health. An experienced medical professional can help woman analyze their fitness goals, assess their body’s capacity to handle stress, and create a safe and balanced program that will produce results without lasting damage. The advantages of having medical guidance before starting an exercise program include fewer injuries, more efficient workouts, better results, and overall improved physical health.
Remember to focus on building strength through exercise, eating a healthy diet, getting enough rest, and being consistent with your workouts. With hard work and dedication, you will be able to define your muscles and make progress toward your fitness goals.
]]>We always listen that we need to drink at least 2 liters of water a day, but why? This will bring me any good despite taking me to the toilet every few minutes?
Yes! And you’ll love to hear about it.
If you don’t have the habit of drinking water, you may reconsider that for your health as up to 60% of the human adult body is water and especially if you are on your journey to lose weight.
Very often we think we need to eat something, but most likely you’re thirsty and don’t know.
The tip is always to drink water before if you think you’re hungry. f the hunger stays, that’s the time to prepare a snack. Otherwise, you just gave what your body really needed.
Water also helps in digestion. Liquid helps absorb nutrients from the food we consume, regulates the intestine, and prevents constipation.
It also keeps the kidneys healthy - drinking plenty of water is very important for the kidneys to function properly. The habit also helps in preventing kidney stones.
And last but not least, drinking water helps to maintain us hydrated, specially during exercise time.
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Post-workout nutrition is extremely important for performance and results in general, as its main objective is the restoration of hepatic and muscular glucose reserves and the optimization of muscular recovery. That is, making sure your body has everything it needs to recover and build muscle.
However, it is good to take into account the need for rest so that the body can fully restore itself. When done at night, care must be taken not to impair the quality of sleep afterward, as heavy food can impair digestion and, consequently, night rest.
At this time, it is important to give preference to high-biological value proteins and easily digestible carbohydrates. This is precisely enabling a good night's sleep and rest.
As routine and hunger are not always the same for everyone, it is possible to choose between having dinner after the gym or having a snack. That way, if the post-workout is dinner, consume meat, eggs, or fish combined with rice, potatoes, or bread, for example. If post-workout is just a snack, a whey dose may be an option or even a fruit smoothie with milk or yogurt.
It is important, in addition to following the tips, to consult a professional in the area so that he can instruct you on your pre-and post-workout diet, from the best ingredients to the correct portions for your lifestyle and personal preferences.
Even those who have a busy routine can reconcile training and healthy eating, right? Power Kitchen can be an ally regardless of your goal! On our website, you will find plans for all fitness goals, as well as wraps, breakfast, and snacks.
The new years’ mood is my favorite. The optimism hovering in the air and the desire to start again with different actions and become the better version of yourself should last for the entire year.
Changing habits is really not easy! That’s because we are referring to practices that exist an entire life, and most of the time we are repeating habits or thoughts that aren’t even ours - most commonly they were taught by our family, society, and culture.
My goal with this post is to help you to live your New Year's resolution, as I will do it for myself. But, the first step is to face the reality - let’s plan feasible goals to take this out of our dreams and live them beyond the new year.
Let’s go!
What is your goal for this year? Weight loss? Eat healthier? Starting to practice some sports or go to the gym? Think about it now.
Is the goal to lose weight? Great! Which are the small actions you must take to make it real?
It might be eating good meals and not fast food; drinking more water; starting a physical activity, etc. Which are the small decisions you will take?
Is going to the gym a small decision to lose weight? Cool! How often will you go there? 3 or 4 days? Quantify your decision right now. This will help you to be more honored with yourself, besides helping you to quantify your progress.
Reach out to good professionals to help you with this goal, they might be a personal trainer, a nutritionist, a meal prep company, etc. It is better for you to know how to plan yourself and your routine to make this happen. Plan some strategies.
We from Power Kitchen can help you in this journey. Get good meals at your doorstep, which will help you to become your New Year's resolutions indeed real.
Our meals are built by nutritionists for different fitness goals, and you can also schedule a successful meeting with them every time you need.
Clean Shredding Meal Plan for weight loss
Pro Athlete Meal Plan for gain muscle
Power Meal Plan for eating healthily
We wish you a fabulous new year, with lots of achieved goals!
First of all, the team here at Power Kitchen would like to congratulate you for taking the first step to making lasting meaningful changes to your lifestyle. We know that lasting change doesn't happen overnight and we're going to be side by side helping each other to create a healthier more sustainable lifestyle.
Here is all the information you need to know about the 80/20 CHALLENGE and your upcoming deliveries:
How is it going to work?
For 4 or 8 weeks, we’ll deliver twice a week on Sundays and Wednesdays 80% of your nutrition needs. Breakfast, lunch, dinner, and snacks, if you’ve ordered them. The other 20% of the time it's completely up to you! That’s the beauty of the 80/20 rule.
Our prepared Meals
We use fresh, local, and in-season produce for the best quality ingredients in our meals. The portioned meals are packed in our biodegradable meal boxes, heat sealed and placed in insulated bags before they head out for delivery. They stay fresh in the fridge for 5 days or can also be frozen and simply defrosted and reheated when needed.
The delivery
Our team of friendly delivery drivers will deliver your meals on Wednesdays and Sundays to your address. Our AI bot Joey will coordinate a good time with you via text and you will receive an SMS updating you on a time window in which to expect your delivery. Deliveries can also be tracked when your driver is 60 minutes away!
Dig in!
Once delivered, our meals must be refrigerated within 2 hours of receiving. Our packaging is microwave and oven friendly. You just need to pierce the plastic cover or peel back the corners, reheat to your desired temperature, and enjoy!
Weekly check-up
We at Power Kitchen are committed to helping you get through these 4 or 8 weeks with as little stress about your food as possible. So, for the duration of the challenge, you’ll be assigned one of Power Kitchen’s nutritionists, who will check in with you weekly to help take any nutrition-related problems off your plate.
If you still have questions, reach out to one of our customer support agents and they will assist you.
Muscle definition is a visual outcome of having strong muscles. As you work out, your muscles become stronger and they become more defined. To achieve muscle definition, it's important to focus on training exercises that target specific muscle groups and build strength in those areas.
Eating the right foods can help you to achieve muscle definition faster. When trying to define your muscles, focus on eating a well-balanced diet that is high in protein and complex carbohydrates while limiting sugar and saturated fats. This will ensure that your body has the nutrients it needs to build muscle. So if you’re looking for an easy way to stick to a nutritious diet and reach your health goals, implementing our meal plans is definitely the way to go. Our meals are made for your needs. Choose today which plan best fits your lifestyle.
It's important to get enough rest between workouts in order for your body to repair and recover. Without proper rest, your muscles won't have time to recover properly, which can result in slower muscle definition progress. Aim for at least 8 hours of sleep per night and try to take a break from working out every 4-6 weeks.
As with any fitness goal, consistency is key when it comes to muscle definition. It's important to stay focused and consistent with your workouts in order to see results over time. If you don't see the results that you want right away, don't give up! Keep going and you will eventually achieve the muscle definition you desire.
By following these 4 tips, you can start your journey toward defining your muscles and achieving the body of your dreams! Remember to focus on building strength through exercise, eating a healthy diet, getting enough rest, and being consistent with your workouts. With hard work and dedication, you will be able to define your muscles and make progress toward your fitness goals.
Good luck!