Full strength workout with glute loop band & weights (45 minute strength workout video)

written by Nina Shantel, blog: RealDietHelp.com, published June 14, 2022

For this 45-minute beginner full body strength workout, you’ll want to get a chair, a glute band, a medium-sized towel, 2 sets of hand weights (1 set of 8-15 lb light dumbbells, and 1 set of 1-2 lb dumbbells), a mat, and 16 ounces of water or tea.

You can make this an intermediate or even an advanced workout by using heavier weights and following the more difficult modifications (full workout video at the bottom of this post).

Here are the 16 exercises performed in this workout, in order:

1. quadruped hip circles, forwards and backwards. 24 reps (12 each direction).

2. double-leg banded box squat with leg extensions. 10 reps. Advanced: single leg

3. double-leg, wide stance deadlifts. 15 reps. Advanced: add weights

4. 30 second calf raise pulses with finger flicks, followed by 10 full calf raises

5. single-leg hip thrust on chair (you can also do these on the edge of a couch). 10 reps. Advanced: add one heavy dumbbell

6. barbell-style dumbbell squats with towel rolled under heels. 10 reps.

7. quadruped banded hamstring curls. Place band on upper thighs. 15 reps.

8. three-way calf raises with dumbbells: 15 parallel calf raises, plus 12 calf raises with heels together with toes out, ending with 10 pigeon-toe calf raises.

9. cobra pose to child’s pose, round upper back to plank, repeat. 8 reps. This exercise works the shoulders, triceps and chest muscles.

10. bent-over rows. Two lat rows, two wide upper back rows. 20 reps.

11. figure eight arms with 1-2lb weights.

12. plank with knee-taps. 20 reps (10 per side)

13. side push-ups, 12 reps.

14. biceps hammer curl to supinated curl. 15 reps. I’m using 8lb weights.

15. plank to quadruped hover hold.

16. superman alternating leg and arm hold.

The workout ends with stretches for the entire body with tips on what foods to eat and which foods to avoid to lose bodyfat.

Click the play button on the YouTube video below to start this 45-minute strength workout

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

Critique of what Kaley Cuoco eats to stay thin (Does Kaley Cuoco eat a healthy diet?)

Critique of what Kaley Cuoco eats in a day by Fitness Nutrition Health Coach, Nina Shantel who answers the question: Does Kaley Cuoco eat a healthy diet? (Published 6/7/2022 from RealDietHelp.com)

Kaley Cuoco, the pretty blond that played the dumb, slutty neighbor in the popular, but now cancelled, TV show, “The Big Bang Theory,” shares what she eats daily, as if she’s proud of it, believing it’s good for her, which proves she’s ignorant in real life, at least about nutrition.

close up photography of cup of coffee
Kaley adds oat milk instead of dairy milk to her latte, which is a good swap.
Photo by Jason Villanueva on Pexels.com

For breakfast she drinks an oat-milk latte (coffee) with sourdough toast topped with peanut butter. Caffeine is addictive and can be problematic for people who are sensitive to caffeine. If she needs a boost of energy, that indicates that she’s not sleeping enough, maybe staying out late, drinking alcohol, and/or not eating the right foods. A better caffeine substitute would be green tea. That breakfast could be high in fat depending on how much peanut butter she slathers on her bread, and has very low fiber, but it’s not a terrible breakfast. I would suggest that she add banana slices to her toast for added micronutrients. I give her a “B” for her breakfast meal as a grade. Unfortunately, her meal choices go down from here.

Kaley Cuoco promoting drinking alcohol in this add, not a healthy choice

For lunch she likes to eat a tuna salad, tuna wrap or tuna fish with chips. Tuna is high in mercury, and our conservative FDA even recommends that tuna should be eaten no more than once a week. She likes to eat tuna fish daily. Instead of tuna fish, I recommend she mash garbanzo beans with herbs and spices, which is a fiber and nutrient-rich tuna replacement. Notice that her lunch does not contain any fiber, unless she is eating tuna fish with a salad.

For a snack, she likes to eat a Luna bar, which is a high fat candy bar made with sugar, oil and isolated soy or dairy protein. Dr. McDougall says all protein powders, even vegan protein powders are toxic because the protein has been isolated (molecularly taken apart, the fiber, carbohydrate and fat removed). Another snack choice she buys is an $11 high-fat ketogenic smoothie from Juice Ranch, called Scotty’s Mint Chip. https://juiceranch.com/products/scotty-s-mint-chip?variant=35124693336230

Larabars are better choices for a quick fruit and nut snack than many other brands

This ketogenic smoothie is another high fat item she likes, which contains the following high fat foods: avocado, almond butter and cacao nibs. While there is nothing wrong or unhealthy with those high-fat plant foods, fats should be consumed in small amounts, preferably no more than 10-15% of one’s total calories for the day.

I recommend people make their own smoothies with unsweetened plant milk, and frozen fruit. If you want fat in your smoothie, ground chia seeds or flax seeds are good choices since they are both high in omega 3 fatty acids and low in omega 6’s. If you need to run out and grab something, like a cold icy drink, Jambo Juice makes a vegan smoothie called “Apple ‘n Greens” that’s only 320 calories and made with fruit juice, kale, mangos, bananas and peaches. https://www.jamba.com/smoothies/plant-based/apple-green

low-fat smoothie recipe, can be made vegan

Other snacks she’ll grab, which are preferable to the Luna bar and the ketogenic smoothie, are a rice cake, apples with peanut butter (she likes her fats), or a pear. Fruit is a great snack, but she shouldn’t limit her fruit to one or just once a day. Fruits are extremely nutritious and contain fiber, nutrients, and water. There are no limits on how much fruit a person should eat. What a person should restrict is fats, not fruit.

For dinner, she likes to eat salmon, more fish, which is another high-fat food, with a baked potato and veggies. All fish contain mercury, PCB’s, microplastics, cholesterol and toxic chemicals. Fish is poor protein choice. I used to eat salmon too, but now, when I want salmon, I make baked tofu “salmon” with nori. Tofu is high in protein, and the nori seaweed contains iodine and omega 3s. Tofu doesn’t contain cholesterol, and soy provides phytoestrogens which are protective against cancer.

A healthy alternative to salmon is baked tofu with nori

She gets kudos for the potato and veggies, depending on if she puts sour cream on her potato and if the veggies are cooked in oil or butter. I like to stir-fry my veggies in either white wine, cooking sherry, vegetable broth, or water.

For dessert, she opts for Justin’s white chocolate pieces. I couldn’t find Justin’s white chocolate “pieces,” but I found Justin’s White Chocolate Peanut Butter Cups on-line, so I’m assuming she meant that she eats pieces of the peanut butter cups from Justin’s brand. These white-chocolate peanut butter cups contain sugar, and peanut butter (here she goes again with the nut butter). Sugar is inflammatory and leads to tooth decay. Dairy intake increases one’s risk of numerous diseases and autoimmune conditions.

Kaley’s unhealthy snack she likes to eat pieces of after dinner

https://www.justins.com/products/white-chocolate-peanut-butter-cups/

She eats too much nut butter. Notice that she ate peanut butter on toast for breakfast, a smoothie with almond butter after lunch, and the peanut butter cup for her after-dinner snack.  

A healthier option she likes to eat for a snack is popcorn. Popcorn can be healthy or unhealthy, depending on if the popcorn is covered with butter or oil, and a lot of salt. Some people add sugar to their popcorn to make it an unhealthy treat. I air-pop my popcorn in the microwave and sprinkle in jalapeño hot sauce, which is sweet and spicy.

popcorn in ceramic bowl
A healthy snack Kaley eats. She didn’t mention if it contains oil or butter. Photo by Mo Abrahim on Pexels.com

Cuoco doesn’t eat a ketogenic diet, based on what she said she eats in a day to the reporter, because the carbs from the toast, popcorn, chips or wrap with her tuna fish are over the 50 grams of carbohydrate threshold for a ketogenic diet. She’s definitely not vegan because she eats fish, but she may be a vegetarian because she doesn’t mention any other animal products that she eats. She may be dairy-free, or just avoids milk, since she uses oat milk in her coffee, and the other foods she eats may or may not contain dairy.

What type of diet does Kaley Cucoco eat?

To sum up Kaley Cuoco’s diet, it’s a high-fat diet, low in carbohydrates, low in fiber, low in micronutrients, high in mercury and toxins.The reason why she isn’t fat from eating all this fat is that her portions aren’t huge, and she doesn’t eat more calories than she burns off.

Being slim doesn’t make someone healthy. Fat doesn’t contain fiber or nutrients. Plant foods contain fibers, and those fibers are essential for good gut health. I recommend she add more fruit and vegetables to her diet, cut back on the nut butters, and swap out the fish for beans and lentils.

Kaley Cuoco’s diet is another example of someone famous who doesn’t have a clue about nutrition, but looks fit and fabulous. Does because someone is rich and famous and has a nice physique, doesn’t mean that person’s diet is ideal.

Even though I gave Kaley Cuoco’s diet a harsh review, she eats better than most people. All-in-all, I would grade her diet a “C.”

Source: Talbert, Sabrina. “Kaley Cuoco, 36, Swears by *This* Rule Whenever She Goes out to Eat.” Yahoo!, Yahoo!, 31 May 2022, https://www.yahoo.com/lifestyle/kaley-cuoco-36-swears-rule-204500810.html

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

Where to buy cute, comfortable, workout clothes made in the USA by women (supporting US small business women)

written by Nina Shantel, blog: RealDietHelp.com, published May 31, 2022

If you are looking for cute, sexy, comfortable, quality workout clothes, pole dancing outfits, pickleball clothes and pickleball sets, soft and stretchy leggings, half tops, attractive bell bottoms, dresses and/or jumpsuits, check out the USA made brand Mia Brazillia at http://www.miabrazilia.com by female entrepreneur and designer Kaneta Harmon.

Kaneta and I made a YouTube video showcasing and modeling her beautiful clothes, which you can watch below.

Wearing comfortable, breathable, flattering workout clothes is one motivational tool to encourage exercising. Health is the most important thing, so exercise at least 30 minutes every day.

You can call the owner/designer, Kaneta, directly at 858-997-8879.

To see her latest designs, follow her on Instagram or Facebook

Press play on the YouTube video below to hear the owner/designer of the Mia Brazilia clothing line discuss why she started this business, how she comes up with the names of her designs, why she makes her clothes, what the clothes are made of, who the clothes are designed for, how to put outfits together, and where her clothes are made.

I model several of her outfits so you can see how it fits someone small like myself (I’m 5 feet tall) who does not have a curvy body.

While exercise is healthy, exercising cannot undo all the damage from eating unhealthy foods. Avoid dairy products, oils, sugar, and animal flesh to keep your heart healthy and your weight down.

For healthy whole-food recipes and help transitioning to a plant-based, vegan 🌱 diet, order The High-Five-Diet paperback book for yourself (and maybe even another one for someone else you care about as a gift).

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

full bodyweight beginner strength workout with glute band (21-minute workout video)

written by Nina Shantel, blog: RealDietHelp.com, published May 24, 2022

In this 21-minute full bodyweight beginner strength workout, all you’ll need is a glute band, also referred to as a booty band. If you don’t have a glute band, that’s okay, you can still do the exercises without it.

The workout begins with a hip/glute strengthener on the mat, followed by the exercises below, in order:

  • 15 banded clamshells, each side
  • 15 Quadruped hamstring curls, each leg
  • 16 banded squats with a side tap
  • 15 Long-leg glute bridges to target the hamstrings
  • Plank with push-up hold for 10 seconds, 2 sets
  • 1-minute continuous narrow and wide standing rows to target the back muscles
  • 20 calf-raises at a normal pace plus 5 quick calf-raises
  • 1-minute kneeling lateral bent- arm raises. Resist as you bring the arms upward, lower slowly to increase strength. End with shoulder rolls.
  • 10 standing crunches, alternating between upper/lower abs and obliques curls, each side. 2 sets for a total of 20 on each side.
  • 10 good mornings with hands by the ears, to stretch the hamstrings and strengthen the low back
  • Quad balance/stretch, each side

The workout ends with these gentle stretches: back bend with hands behind the low back to stretch the pectoral muscles, standing back stretch, standing cat-cow, finishing with a standing figure-four glute stretch.

Press the play button on the YouTube video below to start your workout

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

full body beginner workout with light dumbbells (30-minute strength workout)

written by Nina Shantel, blog: RealDietHelp.com, published May 17, 2022

If you want to increase strength, you want to add weights to your workouts. To gain and maintain muscle, exercise daily and add bodyweight and resistance training at least twice a week.

In this 30-minute full body beginner workout with light dumbbells, these are the exercises in order (watch the video at the end of this post to start the workout session):

15 side-lying leg lifts

15 frog pumps with two dumbbells

15 B-stance dumbbell squats

1-minute butt kicks, each side

10 Chest T-pushups

16 Bent-over rows, alternating between close to the ribs and elbow out to target the lats and the upper back muscles

15 Kneeling Dumbbell front raises to target the front of the delts (shoulders)

Biceps and shoulder combination with hammer curls, bent-arm lateral raises, scarecrows. 12 reps.

30 second rocking plank to strengthen the core and shoulders.

The workout ends with stretches

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

How to reduce inflammation (Ayurvedic anti-inflammatory spice blend recipe)

written by Nina Shantel, blog: RealDietHelp.com, published May 10, 2022

Short-term (acute) inflammation is normal, but long-term (chronic) inflammation is harmful. Expecting a pill to cure you of what ails you may be a possibility with the right ingredients, in the right quantities.

Which spices are anti-inflammatory?

Turmeric, ginger, Boswellia and black pepper, all have anti-inflammatory effects and can reduce pain, inflammation, and help the body heal itself (1).

Photo by Pixabay on Pexels.com

Which supplements are safe?

There are many products on the market with these four anti-inflammatory ingredients, but if these spices are not certified organic, they may be laden with toxic pesticides, some known to cause cancer and induce gut dysbiosis.

Supplement statements on labels are, many times, misleading, to convince you that their product is superior, when, in fact, it is inferior, contains little of the beneficial ingredients, more of the cheaper ingredients, less of the more powerful expensive ingredients (like turmeric), and are cut with other ingredients that are unhelpful, added as fillers. Therefore, you want to be wary of supplements that are inexpensive; they are cutting corners, to be able to sell you a cheaper (inferior) product to capture more of the market (1).

Photo by Victoria Bowers on Pexels.com

Avoid consuming synthetic ingredients in supplements and foods, as the human body does not recognize man-made concoctions as natural and may start attacking the “foods” you’ve ingested and your own tissues, which is why I always choose plant-sources (1).

We also need to be concerned about where these spices are sourced since soils can be contaminated with heavy metals and/or arsenic. Your good intentions are to make yourself healthier, yet some supplements make people ill (1).

This supplement, Bosmeric-SR from Sanjevani causes pain in my fingers and toes

Does Bosmeric-SR lower inflammation?

An Ayurvedic anti-inflammatory supplement with the extracts from Boswellia, ginger, turmeric and black pepper, although it’s not certified organic, but it is pesticide free, non-GMO, kosher, gluten-free, vegan, and made from plants, that I tried, called Bosmeric-SR, is expensive at about $100 for 120 capsules, which includes shipping. I took this supplement, as prescribed, for two weeks, and each evening, my fingers and toes turned red, swelled, and burned in pain. Bosmeric is supposed to reduce pain. When I stopped taking these pills, my toes and fingers stopped hurting. I spoke to Dr. Sunil Pai, who sells Bosmeric-SR, and told him about my side effects from his supplement. His explanation was that his supplement may be too strong and to stop taking it until I’m better, which I thought was bizarre since the supplement is designed to promote healing.

You can make your own capsules with whole ingredients, better tolerated by the body, by watching the YouTube video I created below, at the end of this post.

Photo by Shantanu Pal on Pexels.com

The certified organic spice Boswellia jar I purchased from https://www.banyanbotanicals.com/boswellia-powder/?product_sizes=76 cost me $17.99.

The 0-size vegetarian (they are vegan) capsules cost me $5 at a local market.

I buy certified organic powdered ginger ($3.79), ground turmeric ($3.99) and whole black peppercorns ($3.99) from either Sprouts, Whole-Foods or Vons.

I spent a total of $34.76 for the spices and capsules which is a really good deal because that will make over 1000 capsules.

How to reduce inflammation with lifestyle changes

While certain herbs and spices have anti-inflammatory effects, a pill is not a cure-all if you are eating inflammatory foods like sugar, gluten, dairy, and animal products.

fish and foods high in fat are inflammatory

If you’re being exposed to chemicals, toxins, or heavy metals, a supplement cannot help you enough.

If you’re not drinking enough water, or if you are frequently stressed out, or sleeping odd hours, or aren’t sleeping enough, you aren’t giving what your body needs to heal itself.

Make yourself a priority to take care of yourself.

Yoga, stretching, and/or meditation are wonderful forms of self-care

If you need guidance, motivation, healthy dairy-free and vegan recipes, which ingredients and foods to avoid that cause inflammation, along with what to do to get well, check out my book at http://www.thehighfivediet.com

Greens are anti-inflammatory. Try to eat 1 pound of cruciferous greens daily

If you want to speak to a doctor who specializes in inflammation and is certified in herbal medicine, you may want to consider contacting Dr. Pai, a Holistic Integrative Medicine doctor, to schedule a consultation in person or virtually. (I have no financial affiliation with Dr. Pai, his company or his products) https://sanjevani.net/our-center/sunil-pai-md/

The mind and body are connected so stay positive and try your best.

I wish you well.

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

  1. Source: Pai, S., & Weil, A. (2015). An inflammation nation: The definitive 10-step guide to preventing and treating all diseases through diet, lifestyle, and the use of natural anti-inflammatories. RocDoc Publications.

Vegan Tacos with mushrooms & black beans (low-fat, plant-based, oil-free)

written by Nina Shantel, blog: RealDietHelp.com, published May 3, 2022

These vegan 🌱 tacos 🌮 made with black beans, mushrooms 🍄, red onions, green and red bell peppers, herbs 🌿, spices, iceberg lettuce 🥬 or cabbage, zucchini, nutritional yeast (the cheese), hot sauce, salsa, and coconut 🥥 aminos, is gluten-free, oil-free and absolutely delicious.

You won’t ever want to eat meat tacos anymore after you realize how good healthy tacos taste and how wonderful real foods make you feel. I’d even go so far as to proclaim these the best vegan tacos, ever!

Press play on the YouTube video below to watch how to make this tasty entrée.

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

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