Lifter Life Blog

Dive into our blog for a treasure trove of culinary inspiration! Uncover the secrets of wholesome meal plans, tantalizing recipes, and expert tips that make healthy eating a joyous experience.

   November 1, 2024
   Lifter Life Team
Health Benefits of Broad Beans to Your Body

Broad beans, which are also called fava beans, are among the oldest crops worldwide. They are called by many names, but in most cases, people call them broad beans. Originally, they came from South Africa, but today you can find them in many parts of the world.  They can be grown in almost any climate, which makes them a flexible product. Still, is it worth attention? Should it be added to the meal plan regularly? What benefits will the body get from eating these beans? People don't know much about them, so they hesitate about whether they should be picked for cooking and eating. In this article, we will tell you everything about them.How Do Broad Beans Help With Diseases?The first thing to mention in our article is that broad beans provide multiple health benefits. They help people with health problems reduce the negative impact and get the needed vitamins. For example, these beans contain Vitamin B, which is extremely important for patients with heart problems. According to research, this nutrient reduces the risk of stroke and heart problems, keeping your heart safe. 100 grams of broad beans provide you with over half of a daily rate of vitamin B1. Another advantage of fava beans help people with congestive heart failure (CHF) as they contain a high amount of folate. This component improves the elasticity of arteries and reduces the thickness of the arterial walls. This is a very important benefit as it lowers the risk of heart attacks. Besides, broad beans are very low in fats, only 0.1 gram of fats per 100 grams of product.Broad Beans for Parkinson’s Disease: How Do They Help?Parkinson's Disease is dangerous because it damages the nervous system, affecting people's movement and balance. When it happens, the brain starts losing cells that produce dopamine, which is an important component that establishes the connection between the brain and muscles. With dopamine, a person is able to send messages to the muscles and make moves. Parkinson's disease can't be cured, but you can work with its symptoms, such as slowed movement, tremors, and rigidity. Broad beans can prevent you from having Parkinson's disease because of the nutritional components inside. Amino acids L-dopa and C-dopa make the difference by boosting motor performance and having zero side effects. Broad Beans to Boost Your Immune System and Strengthen BonesAnother advantage of eating broad beans is that they boost your immune system. Beans are a good source of compounds that boost antioxidant activity. Regular broad bean consumption leads to the delay of cellular aging. Another key advantage is that beans help you strengthen your bones. Manganese and copper contained in beans have a positive effect decreasing bone formation and increasing calcium excretion. Recent studies show that the combination of calcium, zinc, copper, and manganese improves bone mass and prevents bone loss in older age.How to Eat Broad Beans?The next question is: how to eat these beans? How would you consume them to get all the health benefits of fava beans? The easiest way to combine them with other products is to add them to salads. When you mix beans with vegetables, dressing like olive oil, and other ingredients, they will taste good and give your body everything you need. You can mix beans with spinach and other vegetables in a blender to make a tasty spread for bread, making a healthy snack. Add something on top and you will get a sandwich, which is already a complete meal. A cup of fava beans contains only 187 calories, but at the same time, it gives you a solid amount of protein, carbs, and fiber. Fiber in broad beans stimulates digestion, helping you deal with the protein and complex carbohydrates you consume with your meals. One of the best ways to eat broad beans is to make a salad with simple ingredients: feta, fresh tomatoes, and basil. Use lemon-infused olive oil for flavor, and add some garlic to the rest of the ingredients. It may be a nice meal in your diet to help you maintain your weight and stay fit. However, if you don't have time to cook, there's a nice alternative. Order our weight maintenance meal plan and receive fresh food every day. We change the menu every day, offering you new meals to make sure you stay satisfied. FAQWhat vitamins do broad beans contain?Broad beans are a good source of Vitamin A and Vitamin C. Moreover, they contain a solid amount of potassium and iron, keeping your muscles and bones in condition.Can you eat raw broad beans?Broad beans can be eaten raw only if they are young and freshly picked. Still, it's much better to cook them and use them as ingredients for large meals. How to boil broad beans?Young broad beans should be steamed for about 3 minutes. If you have older beans, give them at least 5 minutes.Can fava beans be used for weight loss?Fava beans are low in calories, so you can add them to your weight loss diet....

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   November 1, 2024
   Lifter Life Team
Clean Eating Meal Plan to Change Your Life

When it comes to eating and dieting, people always look for an ultimate guide that will bring them to perfect shape within a short time. They want it to be tasty and healthy, and one that won't make them struggle without their favorite dishes. Sounds familiar, right? However, people don't believe that such a diet is possible. They put limits on themselves by cutting off sweets and products with added sugar. Instead, they focus on fruits and vegetables, limit carbohydrates, and look for everything marked as "healthy food". Still, people have different visions of what is considered a healthy diet. Everyone has their preferences in dieting, making their eating schedule flexible. We will provide a detailed explanation to avoid misunderstandings and help people understand what is considered clean eating and how to form a proper diet. In this article, you'll discover the most important points about healthy dieting and see some examples of recipes. This is the ultimate guide to clean eating.What Are the Main Points of the Cleat Eating Diet?The main thing you should remember about a clean eating diet is that it focuses on consuming whole foods. At the same time, you avoid processed foods and focus on meal prep. For example, if you choose natural cheese over processed cheese, you choose meat over sausages, and so on. When choosing products as carb sources, prioritize whole grains like oatmeal, brown rice, whole-grain pasta, etc. Cereal, cookies, and similar food choices won't be so tasty, as they contain added sugar and won't kill the cravings for long. For fats, choose foods made from natural ingredients. Instead of Nutella, pick nut butter, nuts, and seeds. Also, consider using olive oil, which can be a salad dressing and a basic element for cooking. For example, if you bake meat, use olive oil mixed with seasoning to make the flavor more saturated.The third key component of the clean diet is protein. In your diet plan, focus on choosing lean protein sources. Chicken, turkey, red meat, eggs, fish, and dairy products should be on your shopping list. Avoid processed meat products like ham or sausages, as they only bring temporary satisfaction but do not affect your metabolism. Plant-based protein sources like beans, peas, chia, and quinoa also make the difference. Protein is important not only for muscle growth but for overall satisfaction. When you have enough protein in your diet, you won't get hungry and keep the calorie balance stable. When eating protein, make sure you eat enough fiber to have normal digestion.How to Follow a Clean Eating Plan?The first major point about healthy eating is meal preparation. Consider cooking meals yourself most of the time instead of going to cafes or ordering delivery. When you cook food yourself, you know exactly what ingredients you use, how you cook them, and what amount of calories they bring to you. Moreover, people have different eating patterns (amount of portions, timing of eating, combination of products, etc.). That's why it's better to cook food yourself if you want to have a balanced diet that meets your suggestions. Still, sometimes people don't have enough time for cooking. They need an alternative, and the best decision is to choose a verified delivery service. Our balanced meal plans are goal-oriented and contain meals from various ingredients. You won't get the same dish twice, as our chefs offer various combinations, and each week you have different meals and snacks. There are no artificial ingredients or processed foods in our recipes, so you can eat clean and feel yourself better than ever.Plan What You Want to Eat and Get Products BeforehandAn effective way of building healthy eating behaviors is building your diet around your preferences. Eating what you want cheers you up and makes you feel better. Before implementing your clean-eating meal plan, decide what meals it will consist of and how you will spread them during the day. When shopping, you'll already know what you need for cooking. A clean eating journey always starts in the grocery store, so decide what you want and go get it!Flexibility Is the KeyA clean eating lifestyle is not about eating the same food all the time. If someone says chicken and rice is a perfect meal for clean eating doesn't mean you have to eat it all the time. Your goal is to keep the calorie count at a fixed level, avoid empty calories, and keep yourself satisfied. For example, if you used to eat oatmeal for breakfast, you can choose other options as an alternative:French toasts with strawberries.Whole-wheat toasts with peanut butter and bananas.Oatmeal pancakes with peanut butter and honey.Oat flour brownies.Overnight oats with chia and berries.Lunch is a meal that restores your energy in the middle of the day and helps you stay active. Even if you follow a carnivore diet, which reduces the number of options you have on the table, you still have to get the proper amount of carbohydrates, protein, and fats as the most important nutrients. Use minimally processed products and measure your portions, so you won't overeat. Here are some meals you can cook for lunch:Pasta with tuna and lettuce.Brown rice with turkey and beans.Quinoa with vegetables (quinoa is a plant-based protein source, so you don't need extra protein from meat).Baked salmon with sweet potato.What you eat for dinner depends on your preferences and your schedule as well. If you have a training session after work, it's essential to restore the energy deficit by eating enough carbs. If you don't have such an activity in the evening, focus on high-quality protein and healthy fats. Here's what you can eat for dinner:Baked salmon with vegetables.Sweet potato stuffed with chicken, beans, and cheese.Dinner salad mixing greens, kale, carrot, hard-boiled eggs, beans, etc.One-pot soups with veggies, chicken, and other ingredients of your choice. One-pot soups are in preference because you have less to clean later.These are only a few options you can have in your diet, as everything depends on your choice. If you don't eat meat, focus on eating plant-based protein sources that keep you satisfied during the day.Drink Water ConsistentlyWe talk a lot about eating but mention nothing about drinking. Keeping the hydration level high is essential for clean eating. By drinking your daily amount of water, you keep yourself healthy and avoid discomfort and dewatering. If you don't have access to water during the day, keep a bottle of water with you all the time. How much water should you drink? It's around 1 liter per 1000 calories or 1 liter per 30 kilograms.Is It Tough to Eat Clean?Clean eating may seem complicated if you don't know your food preferences well. Once you point out the products and meals you want to eat, it gets easier to organize the diet, cut off unneeded products, and follow the principles of clean eating. Moreover, when you have a healthy restaurant as an alternative, you don't need to worry whether you didn't cook something on time. Stay flexible, and you will see how cool clean eating is.FAQHow to start clean eating?In the beginning, define your goals and decide what you want to eat. Next, create a shopping list and purchase all the products. What does the 50% rule for eating mean?The rule of 50% means half of your plate should be filled up with fruits or vegetables during each meal....

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   November 1, 2024
   Lifter Life Team
Paleo Diet Recipes
What Paleo Diet Recipes You Can Try?

The Paleo diet, which is also described as the "Cavemen" diet, is based on products our ancestors used to eat millions of years ago. Key products in this meal plan are meat, fruits, and vegetables. You focus on whole foods, avoiding processed products that come up after the agricultural era. The idea is to make simple meals that contain all the needed components, including fiber, omega-3, vitamins A, B, C, and D, and other micro-elements essential for your body. For example, you use olive oil, coconut oil, avocado, seeds, and nuts as sources of healthy fats. So, what's on the menu? Let's discuss several meals you can cook for breakfast, lunch, and dinner. Some of them may not be popular, but you can try them. We will show the meal prep process and explain why these meals were selected for our compilation.Paleo Diet Recipes for BreakfastAs the most important meal of the day, breakfast must give you enough energy to start the engine of your body and stay active till having a snack or the next big meal. The first option for breakfast is egg, cheese, and bacon. This meal usually comes as a sandwich, but in the version of a paleo diet, it will be a bunless version. Use jar lids to shape your "sandwiches" and crack eggs in the center. Pour some water around and add cover to the pan. When the eggs are ready, cover one of them with a slice of cheddar. Wait for the cheese to melt and remove both eggs from the pan. Put eggs one on another and add cooked bacon and avocado on top. This is a good option for the keto diet as you have a solid portion of protein and fats with no carbs.Another option we recommend to try is a sweet potato waffles recipe. When you are on a paleo diet, you take almost no starch, but this meal will let you have some. Cook 1 large sweet potato and mash it in a bowl. Mix it with 2 eggs, add some sugar and a pinch of cinnamon. Cook your meal on a preheated waffle iron. You can add some honey on top of your waffles or eat them with no topping. Anyway, it will be a nice paleo meal that gives you enough calories for the rest of the day. Lunch Options for Those Who Follow a Paleo DietFor lunch, you should have a balanced meal with all key components (protein, fats, and carbs). To make digestion more comfortable for your stomach, it's essential to have enough vegetables. The first option we offer for lunch is sweet potato chili. Warm, soft, and easy-digestible meals will warm your body and give you enough calories to stay active. The classic version of sweet chili comes with Italian sausage, but you can replace it with ground turkey, ground chicken, or ground beef (expect to have more fats with the last one). If you follow a vegetarian diet, take the meat out of the recipe and keep it up with vegetables and sauce. At the starting point, cook bell pepper and onion in a large pot. Do it for around 5 minutes, add garlic, and cook for 1 more minute. At this stage, add meat and cook it until there are no pink parts left. At this stage, it's time to add spices: oregano, garlic powder, and salt with pepper. Next, sweet potato, broth, tomatoes, and broth go into the pot as well. When everything is added, reduce the heat, cover the pot, and let the meal simmer for around 15 minutes. When it's cooked, serve the meal on large plates and enjoy! If you follow a weight maintenance meal plan and want to make sure you get a balanced lunch, this option is right for you. The second option for lunch is veggies baked with shrimp on a sheet pan. When you are busy and don't have time to cook large meals, this sheet-pan meal is a thing that saves the day. All you need is to wash and cut vegetables, prepare shrimp, put everything on a baking sheet, and add some spices. For this recipe, take garlic, parsley, red bell pepper, onion, broccoli (cut it before cooking), and peeled shrimp. For spices, combine, red pepper flakes, garlic, parsley, and olive oil. On the sheet pan, toss vegetables, season them with salt and pepper, and add some olive oil. Roast for 20 minutes, then add a layer of shrimp, and roast again for 5 minutes, so the seafood is no longer pink. Serve it asap, so the meal won't lose its heat.Dinner Meals on a Paleo DietLast but not least, a dinner. When people come back home or simply wait for their remote working day to be over, they want something simple and light to avoid feeling uncomfortable. Omelette with prawn and broccoli is considered one of the simplest meals for dinner as it's easy to cook and easy to digest. You get a solid portion of protein, but due to a huge amount of vegetables with fiber, it will satisfy you enough. For more flavor, add some lemon juice to the beaten eggs. Set this mix aside and prepare other ingredients. Heat sunflower oil on a pan, add broccoli, prawns, chili, and garlic, and cook till broccoli is prepared. Remove everything on a plate and clean the pan. Add more oil and spill half of the egg mix on a pan. Cook it from both sides to make an omelet. Do the same with the second half of your egg mix. Add half a prawn-broccoli mix to the omelet and roll it. Serve these rolls on plates and enjoy the meal till it's warm.The second option for dinner is Thai squash soup. It can be cooked in a single pan, where you cook lemongrass, chili, and some lime juice. Cook it for 15 minutes and blend with a hand blender. In the second step, add the coconut milk and return the mix to the heat to warm it slowly. Put your meal into bowls and serve with coriander.How to Make an Easy Paleo Diet?First, decide what best paleo diet recipes you want to have in your diet plan. Make a list to ensure you have tasty meals that satisfy you and give you enough energy to keep going through the day. Second, remove all processed foods from the meal plan. Cookies, cakes from stores, fast food, and other junk food should be avoided. Finally, look for alternatives in case you can't cook or don't have time to do it. Our meal plans include a large variety of meals for any situation. If you work 24/7 and can't cook yourself, choose your meal plan and satisfy yourself with high-quality meals.FAQIs pasta allowed on a paleo diet?Pasta, rice, beer, bread, and cereal are not allowed on a paleo diet.Can you drink coffee during the paleo diet?Originally, the paleo diet does not allow coffee. However, modern versions of this meal plan make exceptions and allow individuals to have coffee.Do you need to count calories on a paleo diet?Since the paleo diet is very limited in products and makes you avoid processed foods, you don't need to count calories for every meal. ...

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   February 18, 2024
   Lifter Life Team
Sustainable Weight Loss Plan
10 Effective Strategies for Creating a Sustainable Weight Loss Plan

10 Effective Strategies for Creating a Sustainable Weight Loss PlanIn the pursuit of weight loss, many individuals embark on fad diets or extreme exercise regimens that promise quick results but often fail to deliver sustainable outcomes. At Lifter Life Healthy Restaurant Jumeirah, we believe in promoting holistic wellness through balanced nutrition and mindful eating. Here are ten effective strategies tailored to our brand to help you craft a sustainable weight loss plan:Set Realistic Goals with Lifter Life: Start your journey at Lifter Life Healthy Restaurant Jumeirah by setting achievable and realistic weight loss goals. Our team of nutrition experts can guide you in creating a personalized plan that aligns with your lifestyle and preferences, ensuring sustainable progress every step of the way.Focus on Nutrient-Rich Meals: At Lifter Life, we offer a diverse menu of nutrient-rich meals made with fresh, locally sourced ingredients. Our chefs carefully craft each dish to provide balanced nutrition while satisfying your taste buds. Incorporate our wholesome meals into your daily diet to fuel your body and support your weight loss goals.Practice Portion Control with Lifter Life: Enjoy our delicious meals while practicing portion control to avoid overeating. Our perfectly portioned servings are designed to help you maintain balance and prevent unnecessary calorie intake. By listening to your body's hunger and fullness cues, you can cultivate mindful eating habits that support sustainable weight loss.Stay Hydrated with Lifter Life: Hydration is key to overall health and weight management. At Lifter Life Healthy Restaurant Jumeirah, we offer a variety of refreshing beverages, including infused waters, herbal teas, and freshly squeezed juices. Stay hydrated throughout the day with our hydrating options to support your metabolism and digestion.Incorporate Regular Exercise with Lifter Life: Pair your nutritious meals with regular exercise to maximize your weight loss results. Join our fitness classes or consult with our trainers to create a personalized workout plan that fits your schedule and fitness level. By incorporating movement into your daily routine, you can boost your metabolism and enhance your overall well-being.Prioritize Sleep and Stress Management with Lifter Life: Quality sleep and stress management are essential components of a healthy lifestyle. At Lifter Life, we emphasize the importance of rest and relaxation in achieving your weight loss goals. Practice mindfulness techniques, such as meditation or yoga, and prioritize seven to nine hours of sleep each night to support your body's natural processes.Plan and Prep Meals with Lifter Life: Let Lifter Life Healthy Restaurant Jumeirah simplify your meal planning with our convenient meal prep services. Choose from our selection of pre-packaged meals or customize your own menu to suit your taste preferences and dietary needs. With our nutritious options ready to go, you can stay on track with your weight loss plan without sacrificing flavor or convenience.Track Your Progress with Lifter Life: Monitor your progress towards your weight loss goals with the help of Lifter Life's tracking tools and resources. Keep a food journal, log your workouts, and track your measurements to stay accountable and motivated. Celebrate your achievements and adjust your plan as needed to ensure continued success on your journey.Seek Support and Accountability with Lifter Life: Join the Lifter Life community and connect with like-minded individuals who share your wellness goals. Our supportive network of members, coaches, and staff is here to cheer you on and provide encouragement every step of the way. Share your challenges and victories with us, and let us support you on your path to a healthier lifestyle.Focus on Long-Term Health with Lifter Life: Shift your focus from short-term weight loss to long-term health and well-being with Lifter Life Healthy Restaurant Jumeirah. Embrace sustainable lifestyle changes that promote overall wellness and happiness, both inside and out. With our guidance and support, you can cultivate habits that last a lifetime and achieve lasting success on your journey to a healthier you.In conclusion, creating a sustainable weight loss plan with Lifter Life Healthy Restaurant Jumeirah involves incorporating balanced nutrition, regular exercise, adequate rest, and mindful living into your daily routine. By following these ten effective strategies tailored to our brand, you can achieve your weight loss goals while nourishing your body and nurturing your soul. Join us at Lifter Life and let's embark on this journey to wellness together....

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