Elena Janero

“Diets” are lame. Ditch them. ;)
Come with me on this epic adventure to find the delicious plea

08/24/2022

👀 Looking for five women who are ready to achieve the body, wellness, and overall results they’ve always dreamed of, without the old-school FAILURES we once referred to as “diets.” In six months or less

👉 I've got a simple, but HIGHLY effective method I've developed for making this happen- and without wasting years counting every single calorie, eating gross and boring meals, obsessing over macros, following “advice” that is completely wrong, and often counterproductive to your efforts.

And I want to share it with more people. It works! 🌟🌟🌟

👉👉👉
Comment with a yes below/hit reply and type "Simple!", and I'll reach back out to you today.

❗️I'm only sharing this today, so reply back A.S.A.P. if you're interested. 😉

07/11/2022

Recipe: Salmon-spinach pasta

This delicious salmon-spinach pasta offers a balanced meal loaded with omega-3 fatty acids. Salmon-spinach pasta also a healthy weight loss dish ✌️

NUTRITION FACTS:
Per serving:

Calories: 453
Protein: 33 grams
Fat: 24 grams
Carbs: 25 grams.........................
Ingredients:
-1/2 pound (227 grams) of boneless, skinless salmon
-1 cup (107 grams) of penne pasta
-1.5 tablespoons (21 grams) of butter
-1 small white onion, chopped
-3 cups (90 grams) of spinach
-1/4 cup (57 grams) of low-fat sour cream
-1/4 cup (25 grams) of Parmesan cheese, grated
-1 garlic clove, minced
-1 tablespoon of fresh parsley, chopped
-salt and pepper to taste...

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07/11/2022

Recipe: Mango-avocado fish tacos

These easy fish tacos not only deliver tropical colors and flavors but also heart-healthy fats, such as omega-9 fats like oleic acid. ✌️

NUTRITION FACTS:
Per serving:

Calories: 389
Protein: 28 grams
Fat: 74 grams
Carbs: 45 grams.........................
Ingredients:
-2 tilapia fillets (174 grams)
-1 tablespoon (15 ml) of olive oil
-3 tablespoons (45 ml) of lime juice
-1 tablespoon (15 ml) of honey
-2 garlic cloves, minced
-1 tablespoon (8 grams) of chili powder
-1 cup (70 grams) of cabbage, shredded
-1 tablespoon (5 grams) of cilantro, chopped
-2 tablespoons (32 grams) of low-fat sour cream
-1 cup (165 grams) of mango, diced
-1 small avocado, diced
-4 small corn tortillas
pinch of cumin, salt, and pepper...

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07/10/2022

Healthy Dinner: Chicken-quinoa bowl

In just 100-gram serving, quinoa provides all of the essential amino acids, a good proportion of omega-6 fats, and 10% of the Daily Value (DV) for folate.
Chicken is not only low in fat but also high in protein, with 100 grams of breast meat offering 28 grams of protein and 4 grams of fat.

Ingredients:
-1 boneless, skinless chicken breast (196 grams), cut into 1-inch (2.5-cm) cubes
-1 cup (240 ml) of water
-1/2 cup (93 grams) of quinoa, uncooked
-2 cups (100 grams) of arugula
-1 small avocado, sliced
-1/2 cup (75 grams) of cherry tomatoes, halved
-2 large eggs
-1 tablespoon (9 grams) of sesame seeds
-1 tablespoon (15 ml) of olive oil
salt and pepper to taste...........
NUTRITION FACTS
Per serving:

Calories: 516
Protein: 43 grams
Fat: 27 grams
Carbs: 29 grams.........

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07/09/2022

Health Benefits of Eating Oats

Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

7 incredible health benefits of Oats

1. Oats are incredibly nutritious.

2. Whole oats are rich in antioxidants, including avenanthramides.

3. Oats contain a powerful soluble fiber called beta-glucan.

4. They can lower cholesterol levels and protect LDL cholesterol from damage

5. Oats can improve blood sugar control

6. Oatmeal is very filling and may help you lose weight

7. Finely ground oats may help with skin care............

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07/09/2022

Recipe: Butter-Baked Salmon and Asparagus

Nutrition:
586 calories, 52 g fat (16 g saturated fat), 721 mg sodium, 3 g fiber, 3 g sugar, 26 g protein.

Salmon and asparagus are always great together grilled, but this baked salmon recipe is even more appropriate for keto diet followers because it adds more delicious fat to the omega-3 fatty acids found naturally in salmon. The hint of lemon in the mayo-based topping is delicious on the asparagus, too.

INGREDIENTS:
3 Tbsp butter
2 4-oz fresh salmon fillets, skin-on
1/2 lb fresh asparagus spears, trimmed
1/4 tsp salt
1/8 tsp black pepper
1/3 cup mayonnaise
1 Tbsp chopped green onion
2 tsp chopped fresh flat-leaf parsley
1/4 tsp finely shredded lemon peel
1 tsp lemon juice............................
Total Time: 20 minutes
Serves: 2...........

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07/08/2022

4 Most Nutrient-Dense Foods on the Planet

1. Salmon
- Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins, and minerals. It’s a good idea to eat fatty fish at least once a week. A good source of protein and omega-3 fatty acid.

2. Kale
- Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and potentially cancer-fighting compounds.
It’s loaded with vitamins, minerals, fiber, antioxidants, and various bioactive compounds.

3. Seaweed
- Sea vegetables are highly nutritious but rarely eaten in the West. They are particularly high in iodine, which is essential for optimal thyroid function.

4. Garlic
- Garlic is both tasty and healthy. It’s highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties.
It’s high in vitamins C, B1, and B6, as well as calcium, potassium, copper, manganese, and selenium

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07/08/2022

Egg Whites:
Like most other animal foods, eggs have high quality protein that contains all the amino acids.

Most of the vitamins, minerals, and antioxidants in eggs are found in the yolk. However, egg whites contain at least 60% of the protein in an egg.

A one-cup (243-gram) serving of egg whites offers 27 grams of protein and only about 126 calories.

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07/07/2022

The simplest way to increase your protein intake is to eat more high protein foods. Chicken/Turkey breast is first in choice.

Chicken breast
- 31g protein in 100g
- Chicken breast is a very popular
source of protein, with a 3-ounce breast providing 27 grams. It’s also a great
source of minerals and B-vitamins.

Turkey Breast
- 30g protein in 100g
- Turkey is a low calorie source of
protein, which comprises about 95% of its calories. It also contains B-vitamins
and minerals, such as selenium and zinc.

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07/06/2022

You can eat only a limited amount of food in a single day.

To maximize the amount of nutrients you take in, it makes sense to spend your calorie budget wisely by choosing the foods that carry the greatest amount and variety of nutrients.

Stay up to date with our latest health tips and ideas.🥰 nutrition

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http://epiceats.me/

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About The Author

An author, expert nutritionist, and recovered serial dieter, Elena Janero has no time for nonsense diets. The author of the “F*ck Diets. Look Fabulous!” series, Elena’s passion is to streamline the science of nutrition and explain it in an engaging, simple, and no-BS way. She believes that anyone can achieve their dream bodies if they drop the useless dieting fluff and discover the right action plan. When not writing or on a plane to another continent, Elena enjoys outdoor adventures, spending time with her friends, and making new memories.

She has big plans for the near future. Look out for new books, surprise products, and videos about epic trips to Australia, Italy, and others.

Elena Janero

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