Upper Arm Slimming Week

Starting today, I'll be focusing on slimming our arms for one week in preparation for summer. 

 

If you'd like to join, please keep reading.

 

First, let's start with some basic nutritional knowledge...

 

【Top 5 Nutrients for Effective Dieting】

 

1. Protein  

   - An essential nutrient for maintaining and building muscle. Plant-based high-protein foods include legumes, tofu, tempeh, nuts, and quinoa.

 

2. Fibre

   - Important for promoting a feeling of fullness and aiding digestion. Get it from whole grains, vegetables, fruits, and legumes.

 

3. Vitamin C  

   - Has antioxidant properties and helps muscle recovery. Found abundantly in citrus fruits, red peppers, broccoli, etc.

 

4. Omega-3 Fatty Acids

   - Help reduce inflammation and boost metabolism. Sources include chia seeds, flaxseeds, walnuts, and hemp seeds. 

 

5. Iron

   - A mineral necessary for energy production and muscle health. Found in spinach, legumes, seaweed, and pumpkin seeds.

 

 

【Featured Vegetable: Broccoli】

 

Broccoli is rich in vitamin C and fibre while being low in calories. Its antioxidant properties make it highly effective for aiding muscle recovery. It's also filling, making it a great diet food.

 

Broccoli Nutrition 

 

Vitamin C: Strong antioxidant that boosts immunity. 100g contains about 89 mg.

 

Vitamin K: Important for maintaining bone health. 100g contains about 101.6μg.  

 

Folate: Helps with cell generation and repair. 100g contains about 63μg.

 

Fibre: Aids digestion and promotes fullness. 100g contains about 2.6g.

 

Vitamin A: Necessary for vision and skin health. 100g contains about 623IU.  

 

Potassium: Helps regulate blood pressure. 100g contains about 316mg.

 

Iron: Required for transporting oxygen in the blood. 100g contains about 0.73mg.

 

 

【Combining with Other Diet-Friendly Veggies】

Spinach

Nutrients: Rich in vitamin A, C, iron, calcium.

Benefits: Low-calorie yet nutrient-dense, promoting fullness while restricting calories. High in iron to support energy production.

Red Pepper 

Nutrients: Rich in vitamin C, A, and antioxidants.

Benefits: Extremely high in vitamin C, boosting antioxidant effects when combined with broccoli. Low-calorie and adds colour to meals.  

Cauliflower

Nutrients: Rich in vitamin C, K, folate, fibre.

Benefits: Like broccoli, low-calorie yet nutrient-dense. High in fibre to aid digestion and promote fullness.

 

A salad with broccoli, cauliflower, and red pepper would be stylish and nutritious.

 

Or they can be sautéed in olive oil with garlic, seasoned with salt and pepper. Curry powder would also pair well. For a refreshing touch, add lemon juice, white wine vinegar, or balsamic vinegar – perfect for beating summer fatigue.

 

Lastly, here's a quick arm slimming workout to try:

 

【5-Minute Easy Arm Slimming Workout】

 

Arm Circles

   - Extend arms horizontally at shoulder height and make small circular motions. Do 1 minute forwards, 1 minute backwards.

 

Dumbbell Curls

   - Hold dumbbells (or water bottles/books) and curl arms up towards shoulders, then lower slowly. Repeat for 2 minutes.

 

Reverse Push-Ups

   - Place palms on floor facing backwards with fingers forward in a push-up position. Lower body by bending elbows, then return to start. Do for 1 minute.

 

If we work hard together this week, you'll be ready to bare those arms!