bonviediet on Instagram

Bon Vie Diet

By Dietician Jill Mehta DM for collaborations

http://www.bonviediet.com/

Report inappropriate content

5

Quinoa black bean burgers by @feelgoodfoodie (and that’s vegan mayo & mustard, not an egg 😋) 🍔 Ingredients: 1/4 cup uncooked quinoa 2/3 cup water 1 15 oz can black beans rinsed and drained 3 oz tomato paste 1 teaspoon paprika 1 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon oregano 1/2 teaspoon salt 1/2 teaspoon pepper 1/3 cup breadcrumbs 1 tablespoon olive oil Burger buns and toppings of choice Steps: In a small pot, cook the quinoa with water and add salt to taste. Bring a boil, cover and simmer for 14 minutes. Uncover and fluff with a fork. In a large bowl, add the rinsed black beans and mash the bean fully with a fork or potato masher. Add the cooked quinoa to the black beans, then add the tomato paste, all the seasoning and the breadcrumbs. Form four patties. Heat olive oil in a grill pan, place the quinoa burgers in the pan and fry over medium heat for about 4 minutes per side. Build a burger with your favorite buns and toppings. #veganburger #veganfood #veganrecipevideos #recipevideo #recipevideos #foodvideo #foodvideos #cookingvideos #cookingvideo #veganrecipes #veganrecipe #veganmeals #blackbeanburger #blackbeans #vegetarianburger #vegetarianrecipe #vegetarianrecipes

0

Push, Pull, Legs (PPL) by @peter_bowman -
Push, Pull, Legs is one of the best splits out there for the intermediate or advanced lifter. Largely because you are hitting each muscle group every 72 hours which is great for recovery and progression. - 
My preferred way of running PPL is 3 days on, 1 day off, repeat. If you're interested in running a higher frequency variation, try 6 days on, 1 off.
- 
Who's currently running this split and how do you like it? lmk! 👌🏻

0

Asses are in, let’s just admit it! Everyone is trying to build up that hump on their back side. - It is even getting to the point where men are actively want a better butt too. - If you’re not training your glutes, you should because strong, glorious glutes do wonders for overall strength and sex game. - Today we are taking a very common exercise, the back extension, and manipulating it to be more glutei focused. - Here is what you should concentrate on: - Poor posture in the upper body. Hug yourself and try to look like a hunchback. Raise your upper back to the ceiling. Push the front of your hips into the pad. Squeeze your cheeks at the top. - These are a great exercise to add to your lower days. They are capable of being done in higher volumes and are good assistance work for your deadlifts/ squats. - What is your favorite glute exercise? Let me know below! - #humpdayworkout #gluteexercises #backextension #gluteworkout #gluteworkouts #buildyourbooty #buildbooty #gluteday #strengthtrain #wednesdayworkout #chicagofitness #chicagopersonaltrainer #chicagopersonaltraining #chicagotrainer #chaddriscoll

1

When eating out (and eating in general) there is an abundance of misconceptions regarding what’s ‘good and bad’. This results in the inevitable and unnecessary elimination of the food you want, for something you’ll tolerate because of a useless black and white theory regarding food choices. - - Unless you enjoy them more, choosing brown bread over white is as pointless as choosing sweet potato fries instead of regular fries. Whilst there may be more fibre in some foods, one’s fibre intake is something one can consider across overall diet, but surely not when out with friends for an enjoyable evening. - - Consumption of one mildly excessive, non controlled meal out of 20-25 weekly meals will not impact progress. By the same token, several calorie dense meals per week with lack of caloric knowledge may become an issue depending on overall lifestyle. In this case, caloric understanding is important. - - Ideally, if you know for certain that a particular choice will be more beneficial to your goal whilst enjoying it, this is the perfect time to strike as you have control and accurate knowledge. However, these opportunities may be minimal. - - Some restaurant chains provide nutritional information online which is helpful. This often highlights that the perceived ‘healthy’ salad or pasta dish you chose to watch your figure is just as dense in calories as the burger or pizza you would have preferred. - - Enjoy supporting your goal consistently with flexible, but robust organisation. Relish regular, but moderate intake of all foods you enjoy. But above all, try to become aware regarding the basic nutritional information of the foods/drinks that you consume, their regularity and relevance to your goal. - - This way, instead of watching your friend enjoy the food you desperately wanted, you too can enjoy it because you can facilitate its inclusion into your overall diet. All the while keeping a close, informed eye on your figure. 🔥 - - #thefitnesschef #caloriesurplus #caloriedeficit #fatloss #fatlosscoach #eatout #caloriecounting #losebellyfat #losefat #losewieght #eatsmart #treat #mfp #healthyfood #nutritionfacts #diettips #f

0

COCOA vs. CACAO: what’s the difference? 🤔 I only recently compared the two and found out what makes them differ. If you’re not sure, then keep reading! And tag a friend that you think would benefit from this info 🤗⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cacao beans are seeds from the ‘Theobroma cacao’ tree 🌳 which provide the basis for cacao or cocoa chocolate products! After harvesting, they go through several processing steps, including:⠀ 1️⃣ Fermentation⠀ 2️⃣ Drying⠀ 3️⃣ Roasting⠀ 4️⃣ Crushing (producing cacao nibs)⠀ 5️⃣ Grinding, creating liquor for chocolate products, or extra pressing to remove the cocoa butter and create a powder (pictured here).⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cacao is marketed as a healthier alternative to cocoa, as it is roasted at lower temperatures (leaving more nutrients intact). Cocoa is roasted at higher temperatures, lending it a much sweeter flavour but also degrading some of the antioxidants and nutrients.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍫 COCOA:⠀ ✅ Sweeter taste & usually better for baking⠀ ✅ Cheaper & easier to find⠀ ❎ High heat roasting causes some degradation in nutrient content⠀ ❎ Lower in antioxidants and minerals⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍫 CACAO:⠀ ✅ You can use raw cacao nibs as chocolate chips (or sub for a portion in recipes)⠀ ✅ Richer in magnesium, iron, potassium and calcium⠀ ❎ At least 5x more expensive and more difficult to find⠀ ⚠️ The price tag may not be worth the nutritional difference⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Both:⠀ 🧁 Taste delish in baking and sweet recipes⠀ 🥰 Contain tryptophan, a mood-boasting amino acid⠀ 🌱 Contain flavanols, which are plant compounds that have antioxidant, heart-protective and anti-cancer properties⠀ 😇 Still contain significant quantities of essential minerals⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚠️ When buying powdered cocoa or cacao, look for only one ingredient with no added sugars, fillers etc. Also, baking with cacao or cocoa has the potential to further degrade some of the nutrients.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋🏻‍♀️ How do you use cacao or cocoa powder? I would love to hear your favourite ways to bake or blend them!⠀ Credits @thehealthylabel #thehealthylabel #nutritionfacts #bodybuildinglifestyle #nutritionist #bodybuilding

0

Are nuts a good source of protein?🥜🥜 (yes I know these are peanut emojis and peanuts are legumes not nuts. Where are the nut emojis?! 🤔) - Nuts are great, because they contain healthy fats and micronutrients that our bodies need. But the idea that nuts are a good source of protein is silly. Almonds for example are 73% fat and only 14% protein. - I consider something a “good source of protein” when it is actually relatively high protein while not having many tag-along starches+fats, and in that case nuts are a weak protein source. I’m not talking about the quality of protein in almonds vs chicken breast, but how much protein you can get without consuming a lot of extra calories. There’s nothing wrong with the protein in nuts & seeds. You just have to be aware that it will take up A LOT of your fat macros if you try to consume most of your daily protein through nuts🤷‍♂️ - Nuts are awesome. Not really a protein source though. - Hope you’ve had a great weekend 😄 And credit for this image goes to @thobrandt! Great work. . . . #iifym #nutrition #intermittentfasting #ifitfitsyourmacros #flexibledieting #weightlossmotivation #foodisfuel #weightlossmeals #eatclean #macrotracking #nourishnotpunish #girlswholift #carbsafterdark #balancednotclean #carbs #caloriecounting #diet #healthyeating #foods4thought #bodybuilding #healthy #health #foodie #eatforabs #nuts #protein #macrofriendly #ww #healthychoices #fasting

0

KNOW - HYDRATION - Today we are going to touch on a topic near and dear to my heart, HYDRATION! - If, you've been following me for a while, you'll know that I like to give you guys a daily reminder to stay hydrated while SHOTS plays in the background. Hydration is often overlooked so I want to give you guys a little nudge to make sure you drink up. - A simple way to know if you are dehydrated or not is by checking out your pee. Yup, your urine will fill you in on whether or not you need to be pounding some water. - If you're currently peeing while sitting on/standing over the toilet scrolling instagram, you can quickly reference the guide above...... 💧👍 - Drinking enough water daily will not only help with your fitness goals (whether it's gaining muscle or losing fat) but it is critical to your overall health and well being as it: -aids in digestion -prevents constipation -reduces bloating -flushes body of toxins -promotes healthy skin -can reduce acne or other skin issues -normalizes blood pressure -aids in joint health -regulates body temperature -maintains electrolyte (sodium) balance -promotes weight loss - Whether you're pounding waters like me or sipping on water through the day, make sure you are drinking, AT THE VERY LEAST, .5 oz of water per lb of bodyweight. - Don’t stay thirsty my friends! Stay hydrated. - ⭐️ Stay #Mositive - - - - #fitspo #water #drinkwater #drinkingwater#drinkmorewater  #nutrition #sw #ukfitfam#weightlosscoach #losefat  #ww #flexibledieting #stayhydrated#gallonaday #fatlosstips #fatloss#weightlosssupport  #fitchick #healthylifestyle#healthyhabits #waterislife #skincare #diettips #fatlosstips #weightlosstips #fitfam #fitness

5

😯😲 PORTION SIZES - Here are some easy guidelines to follow when creating a healthy meal! - The key to a healthy diet is creating the correct portion size with a good balance of macronutrients. Although this guide will not be perfect and you will likely have to have small adjustments to the sizes listed. - However, it is a great guide for beginners to start eating a good balance of macronutrients! - - #fitnesstips #gymtips #weightlifting #gym #fitness #gains #liftweights #healthylifestyle #workouttips #getinshape #buildmuscle #workout #food

3

Raise your hand if you have ever eaten food, not because you were hungry but because you were bored! I have🙋🏻‍♀️🙋🏻‍♀️. Comment below and let me know. 👇 . So how can you avoids this habit? Here is a list of ideas to help keep you busy and not munching your bordem away. . 🚶🏻‍♀️Go on a walk. . 🧘🏻‍♀️ Do some yoga. . 🎧 Listen to music. . 📺 Watch a movie or TV show. . 🎨 Buy an adult coloring book. They are actually pretty fun and relaxing. . 📚 Read a book. Have a few books on hand at all times if you love to read. . Just remember, eat when you are hungry, not when you’re bored! Want more weight loss tips? Sign up for my 3 month weight loss program. Link in my bio 💚 . . . . . #weightlossmeals #sundaymealprep #sundaymornings #workout💪 #recipeshare #weightlossprogram #calorie #sundayvibe #nutritionplan #everythinginmoderation #grapestocrepes #allfoodsfit #nutritiontip #nutritioncoaching #weightlossplan #weightlossupport #weightlosshelp #weightlossresults #weightlosscoach #weightlossdietitian #weightlossmadeeasy #healthyswap #healthyfoodideas #eatthisnotthat #naturalweightloss #dietrescue #weightwatchers #mombosslife #nutritionmom #weightlossgoal

9

📝 : ➖ 🔴FAT LOSS & WEIGHT LOSS🔴 - Did you know this? - I figured this repost would relate alot to the previous one I made today! - I bet all of you wonder why, even if you start dieting, your weight just doesn’t want to go down. And no, it’s not because you’re “special”, “God hates you” or whatever your reason might be.. the simple answer is: Water retention. - And besides the muscle gains that could happen for beginners [(and still impair WEIGHT) but not fat loss] let’s take a finer look at what happens to the fat cells once you start dieting. - When you start eating at a caloric deficit, meaning that you’re now providing less nutrients to your body, for it to use its internal stores of energy, your fat cells start releasing fat for the “missing” energy not coming from your diet. - However, because these cells are VERY stubborn, they get refilled with water first, before saying the final goodbye. - It’s like a double check from your body which’s telling you: “are you really wanting me to release this precious stored energy?” - Yeah.. This means your weight could fluctuate alot and even go higher, freak you out more and make you quit, but you shouldn’t.  I know how frustrating it is to see your weight either stall or go higher when you’re depriving yourself, but that’s just the way it is! - You’re just one step further from finally losing the water weight which is literally MASKING your progress, and finally reveal your hard work done in the past weeks. - As always consistency is key. In everything. #fat #bodybuildinglifestyle #nutritionist #bodybuilding #fatloss #fitnessmotivation #diet #weightloss

1

So, as today is Saturday and a lot of you will be going out on a bender, let’s talk about some dietary strategies which you can implement tomorrow for preventing/curing the inevitable hangover ➖ Studies have showed that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption (McCarty et al 2013). Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables (Li et al 2014, Maher 2002, Li et al 2014, Van de Loo et al 2015) ➖ For example, studies by both Dembitsky et al (2011) and Kim et al (2011) have shown that, foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake ➖ Due to alcohol often leading to dehydration (Roberts 1963), foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender ➖ Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers (Mohammad et al 2012) thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure ye prevent deficiency ➖ Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption (Nanji et al 1989, Ronis et al 2004) helping to fight inflammation (as above) ➖ Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein (Parr et al 2014, Steiner et al 2014) thus any high protein food during/after the consumption of excessive alcohol has the potential to reduce the negative influences experienced on anabolic signalling (good for gains) #weekend #party #saturday #alcohol #hangover #hangovercure #bodybuildinglifestyle #nutritionist #bodybuilding #fatloss #fitnessmotivation #exercisemotivation

2

QUICK QUESADILLAS 🌶 Looking for a quick but delicious weekend meal? These quesadillas are perfect! They’re also great the next day for lunches for school or work 😊 #vegan #quesadillas #recipe #tasty

0

Veggie Tikka Masala by @bonviediet Ingredients: • Large yellow onion⠀ • 2 cloves of garlic⠀ • 1 inch of ginger, peeled⠀ • 10 sprigs of fresh cilantro (plus more for serving)⠀ • 2 tablespoons of olive oil, divided⠀ • 1/2 teaspoon of cumin⠀ • 1/2 teaspoon of turmeric⠀ • 1/4 teaspoon of ground cinnamon⠀ • 1 teaspoon of paprika⠀ • 1 teaspoon of salt (optional)⠀ • 1 1/2 teaspoons of garam masala⠀ • 400 g of canned plum tomatoes, not drained⠀ • 1 15 ounce can of tomato sauce⠀ • 1 small container of vegan yogurt⠀ • 1 15 oz can of full fat coconut cream or milk**⠀ • 1/2 head of cauliflower⠀ • 3 large carrots, peeled and finely chopped⠀ • 1 15 oz can of chickpeas, drained and rinsed⠀ • 1 cup of frozen peas⠀ #tikkamasala #indianfood #indianrecipes#veganrecipes #veganrecipe #vegandinner #veganmeal #veganmeals #cookingvideos #vegetarianrecipes #vegan #veggiefood #recipevideo #veganfood #foodwithfeeling#veganrecipes #healthyveganfood#healthyvegan #foodvideo

0