meals in 30 minutes

jooniesnumber1flower  asked:

To the anon that's skipping meals, please don't skip meals or purge! I had anorexia and bulimia before and I promise you, you do not want it! I felt so unhealthy even though I was happy with the results. But I also realize that I wasn't really that happy with myself. You skipping meals doesn't do anything but prove that the people who made fun of you won at making you feel bad. I became healthy by eating JUST three meals a day and exercising at least 30 minutes a day. Stay healthy~!


Sometimes I lose my appetite for days or weeks - even the foods I normally crave become as appealing as eating paper towels. It normally goes hand in hand with sensory issues with the food. These are some of the tricks I’ve learned to make sure I get enough nutrition anyway

  • The first and most important thing is you need to remember that eating anything is better than eating nothing. You may need to suspend your normal standards or rules - eating foods that are less “healthy" than normal, eating the same thing over and over gain, or just not enjoying your food as much.
  • Energy (calorie) dense foods like nuts or energy bars are really helpful, especially if the actual process of eating is unpleasant. Sometimes its really nice to be able to eat a meals worth of energy in under a minute
  • Chewing gum helps me get my appetite going - If I am trying to get myself hungry for a meal I will often start with gum 30-40 minutes before.
  • I rely a lot on eating a little of something I’m comfortable with to pique my appetite and moving to a different food group afterwards. Eating the first thing is always the hardest - I find after I start my brain realizes that food is ok and I can move onto larger portions or a different food.
  • When I eat something sweet I tend to crave more sugar later. So I use this to my advantage and have a small portion of something with some sugar in it and then wait to be hungry for more. Sometimes I will try to eat something a little more nutritious the second time, others I just have more of whatever was finally able to pique my interest
  • For the same reason consider other foods you find hard to put down. I’ve heard that things with both carbs and fat in them are the most “addictive” and I use that when I’m struggling to get enough to eat. It’s ok if this is a “junk” food - remember eating anything is better than eating nothing
  • Ginger tea or ginger chews make my stomach feel better
  • Keep track of your food. It can be really informal, like making sure you don’t skip meals, or it can be some other strategy of keeping a food journal or counting calories. You don’t need to be super precise, it just helps remind you to eat when your body isn’t sending the right signals
  • Look at “food porn.” Scrolling through a food blog you love on tumblr or watching a cooking show can be a good way to get your appetite going
  • Have a nutritional drink like an ensure can help you make sure you are getting all the nutrients you need without much thought. I find ensure is best very cold or on ice.
  • Look for foods or categories of foods that seem easier to tolerate than the others. This might be something you know is easy on your stomach, something of a certain texture, something hot/cold, or just a favorite food. 
  • If there is a food that you find less unappealing than the others, or feels “safe” to you go for it, even if you’ve eaten it many times in the last few days. I even find having eaten a food or meal in recent memory helps convince my body its not gonna be harmful
Shipped - Simon Minter

Pairing: Simon Minter (Miniminter) & y/n
Words: 1.7k+
Warning(s): none
Request/Summary: Simon one were fans constantly ship you both together and you’ve not met yet and you speak now and again through twitter and you meet at a youtuber party and he’s all cute and stuff happens, kiss etc.

You were going through your twitter mentions, getting somewhat fed up now with the amount of times people were talking about you and Miniminter. You had checked out a few of his videos after people started talking about how cute you both would be together.
You came to a line of tweets that included video links, a time beside it that you should check out.
Clicking on it you came to one of KSI’s videos, aptly named “Smash or Pass – Youtuber edition”. You sighed, having already seen a few other smash or pass videos where you were included.
You skipped to the time that the tweets told you about and played it from there.
‘Y/n Y/l/n’ JJ read out, a smirk on his face. CalFreezy and Callux with him on the black sofa.
Immediately all three boys stared at something behind the camera.
‘Simonnnn, you wanna get in here to answer this?’ Lux teased.
You heard faint disagreeing behind the setup, and then a reluctant groan as someone obviously pushed him in front of the camera.
‘You know, personally, I would smash,’ JJ said, chuckling at the rest of them.
Lux went next, ‘You know, maybe take her out on a date, see how it goes…’ he answered, all the boys groaning because of it.
Freezy was next, ‘Smash, and I’ve seen her cook on her vlogs so maybe wife-ing afterwards.’
They all looked up at Simon expectantly, ready for his answer.
He mumbled something that the camera couldn’t pick up.
‘What was that Simon?’ JJ said, cupping his had around his ear.
‘Smash, but onl-‘ he answered more clearly, but got cut off by all the boys going crazy about how he openly admitted to wanting to smash you.

You went off the video when they had moved on to the next person and Simon had walked out of shot with a blush on his cheeks.
Moving back to Twitter you began to create a new tweet, ‘@miniminter smash huh?’
Posting it, you get a lot of replies from excited viewers, but then a notification came through.
‘@miniminter has mentioned you in a tweet.’
Going to your twitter, you found what he replied, ‘@y/twitter/n I’m down if you are 😏’
You retweeted it, but decided not to reply just to leave the viewers in suspense.
You put your phone on silent and placed it face down on your desk, getting ready to film a new video.

Two hours later, after turning your equipment off, you picked up your phone, seeing that you had a load of notifications from twitter mentions, which only happened if someone verified tweeted you.
Going on to your Twitter you found that a load of your friends and fellow YouTubers had tweeted both you and Simon, with only your ship name.
You went onto your general mentions from everyone else and found that everyone was going crazy about your tiny interaction earlier.


You were now on your way to Summer in the city. It was about a week after the whole thing with you and Simon had blown up and it had finally died down, although not by a lot. You were still getting tweets everyday about how cute the both of you would be together.
Arriving at the venue, you and a few other YouTube friends took a walk about, seeing where everything was and meeting viewers along the way.
You were currently speaking to a small group of three girls and two boys, having already taken pictures with them but glad that you were able to talk to them properly.
You were talking about other YouTubers that they enjoyed when Simon came up in the conversation, all of them immediately gushing about how cute the two of you would be together.
“Have you met him?” one of the boys asked.
You shook your head, for someone that you were shipped with so much, you would have thought that you would have met, but unfortunately that had not happened yet.
“He’s around here somewhere, I haven’t seen him but it’s all over Twitter that he’s here.” The other guy said.

You hadn’t seen Simon all day, being swamped by viewers and seeing other friends that you had not seen in months, it was a busy day.
You and a few of your friends you had met throughout the day decided to go and have dinner before you went to the party that one of the ‘bigger’ YouTubers were hosting in their house.
So, as most people do, they go to Nando’s.
About 30 minutes into your meal you hear a very identifiable laugh that you couldn’t mistake. Ethan.
Glancing round to the source of the noise you saw the seven boys and a few of their friends, laughing amongst themselves, looking round at you and your table. You eventually found Simon sitting at the end of the table, looking down with a blush on his cheeks.
You smiled to yourself, but was broken out of your thoughts by someone yelling y/s/n (your and Simon’s ship name). You feel your cheeks go red as you snap your head back to where you previously where, resuming to eat your food and pretending that you didn’t hear them.

You arrived at the ginormous house, luckily there were no neighbouring houses as you could hear the music from down the street.
Your friends dispersed as soon as you all stepped through the door, leaving you to your own devices. Deciding to get a drink so you don’t look overly awkward standing by yourself, you walked in the direction you assumed was the kitchen.
You poured yourself a drink, setting down the bottle you felt a hand tap on your shoulder lightly, as if they didn’t know if they actually wanted your attention.
You turned to see the overly tall, slightly red headed boy that had been flooding your mentions recently.
“Hi,” you said, a smile on your face, “It’s nice to finally meet you.” You laughed.
He smiled in response, “Hi, I’m really sorry for the boys earlier, they joke a lot about it at home but I didn’t think they would do it when you were about.” His faced turned from happy to nervous.
“It’s okay, my friends do it to me too,” you smiled, looking at your feet.
You both talked back and forth, about YouTube and your videos, a flirty comment made now and again.
He leaned in beside your ear as the music had seemingly gotten louder.
“You look really pretty tonight.” He whispered, rocking back on your heels.
In your flustered moment after hearing that you quickly responded with, “So do you!” until you realised what you had said.
“Crap, no, sorry, I didn’t me-” you were cut off abruptly by Simon, a chuckle coming from his mouth.
“It’s okay, I knew what you meant.”
“It’s the first time we meet and we’re already crappily flirting with each other,” you laugh, taking a sip of your drink.
“Excuse me, this is my finest flirting thank you very much,” he joked back, pretending to look offended.

You both decided it was too loud in the house to properly talk, taking a walk in the large garden instead. Although it was relatively dark out, it was lined with fairy lights, allowing the pretty flowers and walkways to be seen.
“So what do you like to do?” he asked.
“Well, assuming that you’ve seen my videos, I do skits and vlogs and stuff.” You replied, looking up at him while walking along slowly.
“Yeah, but what do you like to do when you’re not in front of a camera,” he asked.
You were somewhat stumped at his question, as no one had really asked you it before.
“Well I like to cook, and bake. I used to do gymnastics when I was a bit younger, stuff like that.”
You both spoke for what seemed like hours about your lives outside of YouTube, hobbies and interests, talking about some ‘drama’ about past relationships that had you had both been in, some that had been public and some that had not.
As you were both walking, rambling about everything, you felt his hand intertwine your fingers together, but continued talking, giving it a small squeeze in recognition.

You got to the edge of the garden, finding a wooden door in the wall that was surrounded on all sides with vines and flowers. We both looked at each other, silently questioning if we should go through it. Shrugging, you opened the stiff door, and with a little help from Simon you saw what was on the other side.
A gorgeous little beach was in front of you, a few steps lined with lights leading the way to the white sand and waves lapping onto the edge of it.
You ran down the small number of steps, down towards where the moonlight was shining on the light waves. The ocean was one of your favourite places to relax, the sounds calming you completely.
You felt Simon’s presence behind you, his hands coming to your waist to gently turn you around, him moving to stand in front of you. His hands grasped your waist tighter as your hands came up to join at the base of his neck.
You smiled up at him, seeing his eyes flicker from yours to your lips and back again.
“Can I kiss you?” he asked quietly, not wanting to ruin the atmosphere.
You nod lightly, moving to meet his lips in the middle. His hands moving so that one was cupping your jaw, and the other on your lower back. You both smiled into the kiss, a feeling of happiness consuming the two of you.
You heard yelling interrupting the serene moment. Parting your kiss, you looked over to where the noise was coming from, seeing the boys and your friends cheering you both on, chanting your ship name over and over again.
You felt a blush come over your cheeks as you hid your face in Simon’s chest, feeling embarrassed at the sheer amount of your friends that had just seen you kiss, knowing that there would be so much teasing happening over the next couple of days.

You felt Simon lean down and whisper in your ear, “Wanna go on a date sometime?”

Tom Holland Request

hi dear! can you write a tom holland x reader where she’s his gf and she’s on her period and having a particularly bad day, so he goes over to her place and it’s all cute and stuff, please?

You knew before you got out of bed that your “friend” was here for her monthly visit, the intense cramps and the sudden sweat that woke you from your decent sleep gave it away. You rolled out of bed and made your way to the bathroom to face the facts. After getting into comfy clothes, that weren’t covered in cramp sweat, you popped some Advil and shuffled your feet until you were falling over onto the couch cuddled with your couch pillows and some fluffy blankets. “Ugh…” you groaned, waiting for the Advil to give you some relief. You grabbed the remote, turned on some stupid, early morning, show and barely watched as your cramps rolled over you. You thought about eating something but the sickly feeling of complete emptiness that filled your body made it impossible for you to even continue to think about eating much less get up and actually get a meal.

It was 30 minutes before you felt the Advil work but it still barely tamed the pain that was coursing through your lower abdomen. 30 minutes after that you forced yourself to eat a granola bar and another 30 minutes after that your phone began to ring. “Hello,” the pain and sleep deprivation you were feeling seemed to come through your voice.

“Good morning Sleeping Beauty,” you boyfriend’s cheery voice came through the phone. “How are you? You sound a little…funny.”

“I feel like I’m dying, Tommy.” The pain seemed to be coming back little by little and a large cramp twisted inside you and you felt your voice tighten and tears fill your eyes.

His sweet voice turned into fierce and worried, “What do you mean? Are you sick? Do you need me to take you to the doctor?”

“I’m ok just in a lot of pain.”

“That’s usually something that makes people go to the doctor, Hon.”

“It my period, Tom,” you spat out quickly. “I woke up to a knife twisting in my uterus and nothing I do seems to get it out.”

“Stay where you are. I’ll be there in an hour. I love you,” before you could say anything back he hung up.

“Ok…” you said confused and sat your phone back on the table. You continued to groan, clutch your stomach, and roll around for the next hour until Tom used his spare key to open your apartment door.

“Y/N,” he hollard in as he kicked off your shoes, not knowing you were on your couch. You raised your hand in the air so he could see you and let out a loud groan. “Hey,” he gingerly sat down on the couch with you and took your feet in his lap as he ruffled through the bags he put on the floor, “you feeling any better?”


“I brought over a heating pad,” he pulled out the grey object, leaned over to plug it in, and handed it to you. “I guess those are suppose to help. Have you eaten anything?”

“A granola bar.”

“Eat up,” he handed you a banana that he plucked from one of the bags. “I googled it and saw that those help with cramps.” He grabbed one of the bags and stood up, leaving you on the couch.

“Where are you going,” you whinned?

“I got some bubble bath for you and I’m going to run you a hot bath to help you relax.”

“Why are you the greatest boyfriend ever?”

He shrugged with a cocky grin, “The world may never know.”


Today I accomplished so many things before midday : cleaning the studio, grocery shopping, 30 minutes run session in the woods, meal prep and read many chapters or my book while enjoying a cup of tea. 😲 and I only woke up at 8 !!! Normally I do all of these stuffs in the afternoon and complain that I don’t have enough time haha so I rewarded myself and went shopping in the city and at Ikéa 😅 (I walked like 8km so not bad) and now I just finished eating dinner while watching an episode of Salem and in a few minutes I am going to wash my hair and body and go to bed early with a book ! I think that it is gonna be a great week. 😎

Healthy tips (Enzyme factor by Doctor Hiromi Shinya)

Originally posted by dreamsntangles

Some healthy eating and habits that I collect from this book, thought I should share with you guys. I suggest you buy this book, its really well written and easy to read.

- Drink water, at least 1,5 litre per day. Human body relied heavily on that shit. Look for mineral water that has magie in it, we need that shit too.

- Cut down on milk and product from milk. Because cow milk are produced for calf, not human body in any way. Also, when we were small it can help us grow because we have enzyme which can turn it into nutrition, but once we grow older human body doesnt have that type of enzyme anymore. Liver will have hard time.

- Use oil from fish, and eat more fish + vegetable. The fat from pork cant melt down in our body because our body heat is lower than a pig, thus once it entered our body it freezes. Fish oil on the other hand, will melt. I know there’s oil from vegetable, but in the process of creating this shit there’s more oxydation factor in it, which is the main cause for cancer. Also fish oil is great for the eyes, if you have eye problem you should give fish oil product a try. 

- Eat fruits 30 minutes before every main meal. You should peel the skin of the fruit and eat it right after, because once the surface make contact with oxy, it begins oxydation process. Oxydation is the reason why metal become rusty and food become spoiled, but you can’t see that clearly in food these days. Just remember to lower as much as possible oxydation factor to your body. 

- Thus, this leads to its best to eat food when its raw. Of course human body is not made for such, but you can always try eat sashimi, sushi… Cut down on fried food as well, oil being burnt in long time means it become oxydated oil. Its ideal to only fried food once a month.

- The ideal diet should be around 85% vegetable (fruits) + 15% meat.

- Flush your intestine using enema technique, I suggest to ask doctor for it first. Its not easy but its worth it.

Im trying to follow these instruction from the book to stay healthy, but I’m not the creator for these so don’t come asking me for advice because I don’t know for sure either. Just buy the book. 

Please fire me. As the cook in a small restaurant, I take dietary requirements very seriously. So when people ring in and book I ask them on the phone to disclose any allergies/intolerances. Despite doing so, I still manage to get individuals (such as the following one) who show up and demand I cook them something suited to their requirements, even though when they tell me over the phone they had none. This is especially difficult when their said requirements are hard to cook for when i have no appropriate ingredients on hand.
On Saturday a lady who is part of a big group shows up, and literally squeezes her overlarge self INTO my kitchen (???) and tells me she is Coeliac, Lactose free, and has an allergy to garlic and onions, and demands I cook her a meal “just as good as everyone elses.” So I tell her not to eat any of the Share platters I put out for everyone else, and I will make her a suitable meal of her own. 30 minutes later, I personally take this meal out to this woman, to find her eating a SHARE PLATE of zucchini fritters which contain Gluten, Lactose, Garlic and Onions.

Transformation Tuesday 💥
The fact that I am posting this is crazy because I am so self conscious of my tummy 🙊 I have experienced big changes in just TWO months , not just physically but mentally . I have learned how to love myself and take care of myself all thanks to my 30 minute at home work outs and meal plans . I’ve realized how passionate I am about fitness and it has improved my life in so many ways . 💟 Never forget that with enough hard work you can achieve anything !!

onetrickpuppy  asked:

I was wonderi if you had any recipe recommendations for someone just starting out as a vegan, I'm starting it on monday when I do my next food shop

Absolutely! I’m actually a horrible cook and stick to the basics. I’m not sure where you shop for food, but most towns have a natural foods store with fun stuff like vegan cheeses and meats. But you can easily find all you need at a big chain grocery store. Here’s a breakdown of what I eat on a typical day.


-Cereal (most kinds are vegan surprisingly, just skim the ingredients list for any dairy or honey) with soy milk (or any plant-based milk you prefer, depending on tolerance and allergies, there’s almond, cashew, coconut, rice, hemp, oat, and flax. I prefer soy, almond, and cashew for taste.)

-Toasted English muffin with one half warmed in the microwave with Chao vegan cheese slice, the other half spread with Tofutti soy cream cheese (it’s the best cream cheese out there and real cheap compared to others, but there are soy-free vegan cheeses available if you can’t eat soy)

-Oatmeal (packaged or quick-make because I’m a noob) with brown sugar or maple syrup on top, and fruit if you have it!

-If you have a blender, go wild! Frozen fruit + banana + plant-based milk of your choice + protein powder (optional) = Perfection. I don’t even add sugar because the fruit makes it so sweet. (more smoothie recipes here)


-Kite hill soy-free dairy-free yogurt (complete with probiotics)

-Fruuiiiiiit if it’s in season (melons fill you up the most with the least amount of calories, if that’s something you are concerned with)

-Justin’s Organic Dark Chocolate Peanut Butter Cups (they’re not super cheap but they are worth every penny and they are SO GOOD)

-Fruit juices of any kind, but especially that thick green stuff (I love it)

-Carrots (or any finger veggie really) and hummus

-Tortilla/potato chips and bean dip if I’m feeling my junk food vibe


-Pizza with tomato sauce and whatever veggies you like (I go for artichoke, spinach, mushroom, corn, and tomatoes)

-PB&J (I like Justin’s nut butters because they’re really smooth and usually cheaper than all the other more “natural” brands)

-Baked potato with Earth Balance butter, nutritional yeast sprinkled on top (it’s like a cheesy type of flaky condiment with lots of B12 in it)

-If you’re not terrified of using a frying pan like I am, you can stir fry literally anything with the right noodles, veggies, tofu, and tempeh

-SQUASH. Just cut that baby in half (I love spaghetti and butternut squash, but acorn squash is also really good and small). Put it in a microwavable casserole dish with some water, poke some holes in it, and heat it in the microwave for 7-10 minutes (maybe longer? you’ll know it’s done when you stick a fork in it and it’s soft), then put vegan butter, salt, and nutritional yeast on it, and eat straight from the gourd.

-Gardein Seven Grain “Chicken” Tenders over whatever frozen veggies I’m in the mood for (I CANNOT recommend frozen veggies enough, they’re cheap and they last forever, and Gardein’s plant-based meats have so much protein it’s ridiculous)

-Veggie burgers (there are a million different brands now, so don’t be afraid to experiment, my personal favorite is Field Roast) with Vegenaise (Just Mayo might be more widely available at national chains), more Chao cheese slices, and whatever veggies you want to heap on top (more veggie burger ideas)

-Pasta pasta pasta!

-Spaghetti with chickpeas, diced tomatoes, and capers. Real simple to make. My mom (who is not vegan) actually found the recipe in And for the life of me I can’t find it now, but this recipe is very similar, except it has panko bread crumbs sprinkled on top (which frankly sounds even more delicious and I will have to try it myself).

-More pasta because you can never have too much pasta in your life?

-30 Vegan Meals in under 30 Minutes

-10 Very Varied Vegan Recipes Everyone Should Know

-Tips on How to shop Vegan on a Budget (and how it isn’t any more expensive than a non-vegan diet)

I’ll also include a few links to some vegan starter kits that will also help you out. Thank you so much for this ask, I get super excited talk to people trying out veganism. Let me know if you have any more questions! Happy shopping!

Veganuary Starter Kit

Why Vegan?

Vegan Outreach Kit (they actually send you information in the mail)

Vegan Cuts - Not a starter kit, but a snack box you receive each month with lots of vegan goodies (there is also a beauty box for all your cruelty-free hygiene needs)

VegNews - A HUGE resource for for vegan recipes, news, travel, whatever you might be curious to know about veganism

And lastly, Roy thanks you for being so awesome.

anonymous asked:

In one of your insta live streams you said it was bad for your digestive system to drink liquids while eating and I was curious as to how?

I heard water in particular dilutes your stomach acid and makes it harder/take longer to break up food….. haha so you should wait like 30 minutes after a meal before drinking water

anonymous asked:

My LOVELY coworker has began this habit of taking an hour and a half meal break. Even if they're scheduled 30 minutes. Best part? They do it literally every day. Regardless of whether were busy or if someone is waiting on them to get back so they can go to their break. They don't care. This POS pulled this on me and I have the flu and walking pneumonia. I had to put a pallet of tvs in our bins and we were slammed. They apologized tho. "Oh I'm sorry it got busy." That was the apology. Asshole.

How the fuck isn’t she fired? Have you talked to your managers about this? -Abby

  • nick 2012: it was a nice spinach and feta one - i'd literally never cooked before [...] 30 minute meals, i started it before x factor and we ate like when jonathan ross was on, so it did take a little bit longer. my mate that was there was like 'do you want me to just take you out for dinner? should we just go out for dinner?' i was like 'NO, it's going well!'
  • nick 2014: once when i was trying to woo someone i was like 'what do you want for your tea? i'll make you whatever you want' and they were like 'could i have like a spinach and feta filo pie?' i was like alright.. i had to figure out how to make that, it took about 4 hours.

Open-Face Caprese Sandwich

Enjoy the garden-fresh taste of a caprese salad served on crusty artisan bread. The perfect summer sandwich!

2 servings
Preparation time: 20 minutes

2 slices L&B Minnesota Nice Artisan Bread
Extra virgin olive oil
8 ounces fresh mozzarella, cubed
8 ounces cherry tomatoes, halved
2 tablespoons fresh basil leaves, chiffonade
2 tablespoons balsamic glaze
Salt & pepper to taste
1 cup arugula


  1. Brush bread with olive oil and grill 1-2 minutes per side over medium heat. To cook on the stovetop: heat oil in a skillet over medium high heat and cook bread 1-2 minutes per side.
  2. In a bowl, combine mozzarella, tomatoes, basil, 1 tablespoon olive oil and balsamic glaze. Add salt and pepper to taste; toss to coat. 
  3. On toasted bread, layer arugula and caprese mixture; garnish with chiffonade of basil. 
There’s a fox in my house

@mamin-the-troll based off her adorable Fox!Newt artwork 

Percival hummed to himself walking back to his car after just catching some fish. He’s on a week vacation so why not rent a cabin and enjoy nature without people around. By people annoying people that won’t bug him about not turning in paperwork. But he told himself not to think about work think about peace and quiet. Percival almost dropped his things when he heard a loud scream as if someone was yelling. The noise was near by very close matter fact. Circling his car he saw something moving in the corner of his eye near the brushes.  Slowly walking towards it the screaming continued then stop when Percival saw it. A orange fox with green eyes and brown spots sprinkled here and there over it’s fur and face it was a lankly one at that. Poor thing had it’s paw stuck in fox trap it whimper as it looked at Percival for his help. “ Okay okay, uh I’m going to get you out this just hold still.” Oddly enough the fox stayed completely still following Percival’s command. Quickly he  open the trap door and the fox yanked it’s paw out, nothing to bad a bit bloody but paw is still in tact. “ Alright you’re free. I’ll put this in my car so you and your friends don’t get caught again. Goodbye.” It was weird talking to an animal like it’s some person didn’t help when the fox just stared at him with those bright emerald eyes. Placing everything in his car including the trap Percival waved goodbye at the orange creature before driving off.  The fox eyes watch the car drive away….

Keep reading

From Gastroposter Nelson Cardoso:

Seared honey and orange glazed salmon. This honey and orange glazed salmon is citrusy and delicious. It’s a perfect meal for busy weekdays because it can be prepared less than 30 minutes.

How-To: Achieve a flat stomach

The two most important factors to achieving a flat stomach:
• Regularly exercising
• Healthy eating


Know that solely doing workouts like crunches or sit-ups won’t cut it for getting rid of belly fat. You have to focus on your whole body in order to get rid of the excess fat on your stomach. It’s not a lack of muscle issue, it’s an excess amount of body fat issue.

Incorporating cardio into your days will be more beneficial than just doing hundreds of crunches.
Cardio leads to overall fat loss and keeps your metabolism going! Participating in exercises like running, swimming, HIIT or biking regularly will be effective in getting your heart rate pumping and burning that fat.
Focusing on the core is also VERY important. They’re one of the most important muscles your body.

Do a warm up before working out.

Here’s an example strength workout for a flat stomach:
• Regular Crunches (10 reps)
• Bicycle Crunch (10 reps)
• Crunch Twist (10 reps)
• Reverse Crunches (10 reps)
• Vertical Leg Crunch (10 reps)
• Long Arm Crunch (10 reps)

Plan your workouts for a week in advance- so you don’t have an excuse not to do it. Actually write them down, so it’s ‘set in stone.’


Healthy eating is key to a flat stomach. You won’t see results by eating pounds of chicken and Oreos daily. Staying on top of your diet is so important. That doesn’t mean you have to restrict all of your favorite foods- don’t do that! Allow yourself cheat meals. Allow unhealthy desserts. But don’t go crazy with it - eat in moderation. Healthy eating shouldn’t be a chore and it’s not something to groan over. There are tons of healthy foods out there for you to eat and experiment with. You just have to allow yourself that privilege.

Fill your plates with fruits, veggies, whole, raw foods. If you eat meat, get lean meat!

Here are some healthy tips:
• Eat a snack at 3pm
• Avoid foods high in salt
• Chew your food slowly- it’s not going anywhere!
• Green tea helps boost your metabolism
• Avoid high sugar intakes
• Beans and berries are two great fat-fighting foods!
• Nuts are an essential to keep in your diet.

Plan your meals a week in advance so that you don’t have an excuse to excessively cheat! Do it on Sunday’s so that you’re set for the rest of the week. I am making a guide for meal plans soon, so stay tuned for that!


I can’t stress this enough: STAY HYDRATED

There are so many health benefits to water, if you want me to give you the facts just say the word. Here are some helpful tips:

•Drinking 3 cups of water after waking up helps activate your internal organs
• A glass of water approx 30 minutes before a meal helps digestion
• A glass of water before a shower/bath helps lower blood pressure
• A glass of water before bed helps prevent stroke or a heart attack
• Drinking water throughout the day helps overall body performance

Going back to the beggining of the guide, the main focus for achieving a flat stomach is exercising and healthy eating!! Find your motivation, and run with it (literally). Using people as motivation is okay but don’t expect to achieve the same exact body as them. That’s impossible. Focus on YOU and YOU’RE achievements. Better yourself for you. That’s pretty much it! If you have any specific questions, ask me! I’m always here to help.