Brooklyn in the Haus

Category: Lifestyle

How to Get a Flat Stomach

Introduction

Dreaming of a flat stomach? You’re not alone. Many people aspire to achieve a toned and trim midsection, but it takes more than just crunches to get there. From diet to exercise and lifestyle habits, there are several key factors that contribute to a flat stomach. In this comprehensive guide, we’ll explore actionable tips and strategies to help you sculpt your abs and achieve the flat stomach you’ve always wanted.

1. Focus on Nutrition

They say abs are made in the kitchen, and it’s true. Nutrition plays a crucial role in achieving a flat stomach. Here are some dietary tips to help you shed belly fat and reveal those toned abs:

Eat a Balanced Diet: Focus on consuming a variety of whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary snacks, and excessive alcohol consumption, as these can contribute to belly fat accumulation.

Watch Your Portions: Pay attention to portion sizes and avoid overeating. Eating smaller, more frequent meals throughout the day can help keep hunger at bay and prevent overindulgence.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support proper digestion. Aim for at least eight glasses of water per day, and limit sugary beverages and alcohol.

Include Fiber-Rich Foods: Foods high in fiber, such as fruits, vegetables, legumes, and whole grains, can help promote satiety and prevent bloating. Aim to include fiber-rich foods in every meal to support digestive health and keep your stomach feeling flat.

2. Incorporate Cardiovascular Exercise

In addition to a healthy diet, cardiovascular exercise is essential for burning calories and reducing overall body fat. Here are some effective cardio exercises to help you trim down and reveal your flat stomach:

Brisk Walking: Take brisk walks around your neighborhood or on the treadmill to get your heart rate up and burn calories.

Running or Jogging: Incorporate running or jogging into your workout routine to torch calories and boost your metabolism.

Cycling: Hop on a stationary bike or hit the trails for a scenic bike ride to work your lower body and burn fat.

Swimming: Dive into the pool for a full-body workout that’s easy on the joints and great for burning calories.

High-Intensity Interval Training (HIIT): Incorporate HIIT workouts into your routine for a quick and efficient way to blast fat and improve cardiovascular fitness.

3. Strengthen Your Core

While cardiovascular exercise is essential for burning calories, strength training is equally important for toning and sculpting your abs. Here are some effective core exercises to target your abdominal muscles:

Plank: Hold a plank position on your forearms and toes, engaging your core muscles and keeping your body in a straight line from head to heels.

Russian Twists: Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and twist your torso from side to side, touching the ground with your hands.

Leg Raises: Lie on your back with your legs straight. Lift your legs towards the ceiling, keeping them straight, then slowly lower them back down to the starting position.

Crunches: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your upper body off the ground, engaging your abdominal muscles.

Bicycle Crunches: Lie on your back with your knees bent and hands behind your head. Bring your knees towards your chest and lift your shoulder blades off the ground, then alternate bringing your elbows towards your opposite knee in a bicycling motion.

4. Practice Good Posture and Mindful Eating

In addition to diet and exercise, practicing good posture and mindful eating habits can help you achieve a flat stomach. Here are some tips to keep in mind:

Maintain Good Posture: Stand tall with your shoulders back and core engaged to help improve your posture and strengthen your abdominal muscles.

Eat Mindfully: Pay attention to your body’s hunger and fullness cues, and avoid eating out of boredom or stress. Chew your food slowly and savor each bite to prevent overeating and promote digestion.

Reduce Stress: Chronic stress can contribute to belly fat accumulation, so it’s essential to find healthy ways to manage stress levels. Practice relaxation techniques such as deep breathing, meditation, yoga, or spending time in nature to help reduce stress and promote overall well-being.

5. Get Adequate Sleep

Lastly, don’t overlook the importance of sleep when it comes to achieving a flat stomach. Lack of sleep can disrupt hormonal balance and increase cravings for unhealthy foods, making it harder to maintain a healthy weight. Aim for seven to eight hours of quality sleep each night to support overall health and well-being.

Conclusion

Achieving a flat stomach requires a combination of healthy eating habits, regular exercise, and lifestyle modifications. By focusing on nutrition, incorporating cardiovascular exercise and strength training, practicing good posture and mindful eating, and prioritizing sleep, you can sculpt your abs and achieve the flat stomach you’ve always wanted. Remember, consistency and patience are key, so stay committed to your goals and celebrate your progress along the way. Here’s to a happier, healthier, and flatter stomach!

With Love,

May 15, 2024
10 Fast 10-Minute Workouts For People on the Go
As a busy person, I understand how difficult it can be to find time to exercise. There always seems to be something else that needs to be done, and the thought of spending an hour or more at the gym can be daunting. That’s where 10-minute workouts come in. They’re quick, efficient, and can be done anywhere, anytime. In this post, I’ll share ten different 10-minute workouts that you can do on the go, without any equipment. So no matter how busy your day is, you can still find time to stay active and take care of your health.

10-minute HIIT workout

High-intensity interval training, or HIIT, is a great way to get an effective workout in a short amount of time. Warm up with 30 seconds of jumping jacks, then do 3 rounds of the following:
- 30 seconds of high knees
- 30 seconds of jump lunges
- 30 seconds of mountain climbers
- 30 seconds of burpees
- Take a 30-second rest between rounds.
10-minute core workout

This core workout will get your abs burning in just 10 minutes. Do 2 rounds of the following:
- 30 seconds of bicycle crunches
- 30 seconds of leg raises
- 30 seconds of Russian twists
- 30 seconds of plank jacks
- Take a 15-second rest between exercises.
10-minute full-body workout

This workout targets your entire body and requires no equipment. Do 2 rounds of the following:
- 30 seconds of jump squats
- 30 seconds of push-ups
- 30 seconds of reverse lunges
- 30 seconds of plank shoulder taps
- Take a 15-second rest between exercises.
10-minute cardio workout

Get your heart rate up with this quick cardio workout. Do three rounds of the following:
- 30 seconds of jumping jacks
- 30 seconds of high knees
- 30 seconds of butt kicks
- 30 seconds of skaters
- Take a 30-second rest between rounds.
10-minute bodyweight workout

You don’t need any exercise equipment for this quick bodyweight workout, so it’s a good option if you want to exercise at home or at the park, or if you’re traveling and staying in a hotel without a gym. Warm up with 60 seconds of jumping jacks. Complete 2 rounds of the following:
- 45 seconds of jump squats
- 45 seconds of push-ups with shoulder taps
- 45 seconds of crossover mountain climbers
- 45 seconds of burpees
- 45 seconds of up-down plank
10-minute abs workout

This quick abs workout is perfect for targeting your core. Do 2 rounds of the following:
- 30 seconds of reverse crunches
- 30 seconds of bicycle crunches
- 30 seconds of leg raises
- 30 seconds of Russian twists
- Take a 15-second rest between exercises.
10-minute standing ab workout

This ab workout can be done standing up, making it a great option for when you don’t want to get on the floor. Do 2 rounds of the following:
- 30 seconds of standing oblique crunches (each side)
- 30 seconds of standing knee to elbow twists (each side)
- 30 seconds of standing leg raises (each side)
- Take a 15-second rest between exercises.
10-minute arm workout

Give your arms a quick and effective workout in just 10 minutes. Complete 2 rounds of the following exercises, with a 15-second rest between each exercise:
- 30 seconds of push-ups
- 30 seconds of bicep curls (use dumbbells or any available weight)
- 30 seconds of tricep dips (use a sturdy chair or bench)
- 30 seconds of arm circles (15 seconds clockwise, 15 seconds counterclockwise)
- Remember to maintain proper form and control throughout each exercise.
Feel free to adjust the intensity and weight according to your fitness level. This routine is perfect for busy schedules and can help you maintain strong and toned arms.

10-minute yoga flow

This 10-minute yoga flow is perfect for beginners or anyone looking to get in a quick stretch. It’s also a great way to start or end your day.
- Begin in mountain pose and take three deep breaths.
- Move into a forward fold and hold for three breaths.
- Move into downward dog and hold for three breaths.
- Move into warrior I on each side and hold for three breaths.
- Move into triangle pose on each side and hold for three breaths.
- Finish with child’s pose for three breaths.
10-minute jump rope workout

Jumping rope is a great cardiovascular workout that can be done anywhere. If you don’t have a jump rope, pretend you do or just jump in place.
- Jump for 30 seconds, rest for 10 seconds.
- Jump for 30 seconds, rest for 10 seconds.
- Jump with high knees for 30 seconds, rest for 10 seconds.
- Jump with butt kicks for 30 seconds, rest for 10 seconds.
- Jump side to side for 30 seconds, rest for 10 seconds.
- Jump for 30 seconds, rest for 10 seconds.
Bonus: 10-minute stretching routine

Stretching is an essential part of any workout routine, but it’s also important for reducing stress and preventing injury. This quick stretching routine can be done anywhere and is perfect for a cool-down after a workout or as a standalone routine to improve your flexibility.
- Start with a simple standing hamstring stretch. Stand with your feet hip-width apart, take a deep breath in, and as you exhale, hinge at your hips and fold forward, reaching your fingertips towards your toes. Hold the stretch for 30 seconds.
- Move on to a quadriceps stretch. Stand on one leg and bring your heel towards your buttocks. Grab your ankle with one hand and hold the stretch for 15 seconds. Switch sides and repeat.
- Next, perform a standing calf stretch. Stand facing a wall and place your hands on the wall at shoulder height. Step one foot back, keeping your heel on the ground, and lean forward into the wall. Hold the stretch for 30 seconds and switch sides.
- Finally, finish with a seated spinal twist. Sit on the ground with your legs extended in front of you. Bend your right knee and place your foot on the ground outside of your left thigh. Bring your left elbow to the outside of your right knee and twist to the right. Hold the stretch for 30 seconds and switch sides.
Remember, the key to staying consistent with your fitness routine is finding workouts that work for you and your lifestyle. With these 10 quick and easy 10-minute workouts, you can stay active no matter how busy you are or where you are. So, take a few minutes out of your day and try one of these workouts. You might be surprised at how much you can accomplish in just 10 minutes! Keep moving, stay motivated, and don’t forget to have fun!

With Love,
February 18, 2023
Want to know the difference between vegan, vegetarian, & plant-based diets? Here’s a simple guide.
With terms like vegan, vegetarian, and plant-based, it can be tough to know where to start. But don’t worry, I’m here to help! This guide will give you a clear understanding of each type of diet so you can choose the one that’s perfect for you.

Veganism

Veganism is not just a dietary choice, it’s a lifestyle. It seeks to exclude the use of animals for food, clothing, or any other purpose. This means vegans avoid meat, dairy products, eggs, honey, and any other animal-derived ingredients. They also tend to avoid products that are tested on animals, leather goods, and products made from silk, wool, or any other animal-derived materials.

For vegans, the avoidance of animal products is a moral, ethical, and environmental choice. They believe that all living beings have the right to be free from harm, exploitation, and suffering. As such, they choose not to participate in any practices that exploit animals, including the consumption of animal products.

What Do Vegans Eat?

A vegan diet consists of whole foods such as fruits, vegetables, grains, legumes, nuts, and seeds. Veganism excludes all animal products, including meat, poultry, fish, dairy, eggs, and honey. As limiting as that may sound, there are is a massive variety of plant-based alternatives to choose from. Some alternatives include almond milk (my favorite!), oat milk, tofu, nutritional yeast, and so much more!

This is the perfect example of a tasty vegan breakfast.

Vegetarianism

Vegetarianism shares the same core values as veganism, but it’s not as strict. Similar to vegans, their diet contains a variety of plant-based foods. Vegetarians avoid eating meat, poultry, and fish, but they may consume dairy products, eggs, and honey. They can also use plant-based substitutes like tempeh and veggie patties.

There are different types of vegetarianism, including:
- Lacto-ovo-vegetarianism: This is the most common type of vegetarianism. Lacto-ovo vegetarians consume dairy products and eggs, but avoid meat, poultry, and fish.
- Lacto-vegetarianism: This type of vegetarianism allows for dairy products but excludes eggs.
- Ovo-vegetarianism: This type of vegetarianism allows for eggs but excludes dairy products.
Vegetarians can eat pizza, as long as there is no meat).

Plant-Based Diets

Plant-based diets focus on foods derived from plants, similar to veganism and vegetarianism. However, they offer a more flexibility with the consumption of animal products in moderation. Many who choose this diet eat this way for health or personal reasons, not always for ethical or moral ones like vegans or vegetarians. That’s what makes it a great option for me. I can’t have dairy and choose not to eat meat, but still enjoy a touch of honey here and there. So, my diet remains centered around delicious and nutritious plant-based foods. It’s a win-win for me!

Believe it or not, I wasn’t always plant-based. In the past, I gave veganism a shot but found that it just wasn’t a good fit for me. As much as I loved the recipes, I loved to wear my UGGs, too. Before I tried veganism, I was a vegetarian for years and ate dairy without realizing it was causing me painful cystic acne. So, I switched to a plant-based diet and it’s been way better for me. I can consume some animal-derived products in moderation, like mayo on my favorite elote—grilled Mexican street corn!

And if you’re new to plant-based eating, don’t worry! I’ve got an extensive guide to help make the switch a breeze. Whether it’s for health, the environment, or anything else, plant-based eating can be a great choice.

Final Thoughts

At the end of the day, it’s all about finding a balance that works for you and your lifestyle. Whether you decide to become vegan, vegetarian, or plant-based, you should always consult with a doctor first. Your personal health should always be a top priority and should be considered first and foremost.

Overall, each diet has its own unique characteristics and restrictions. Firstly, veganism is the strictest of the three diets and eliminates all animal products, including meat, poultry, fish, dairy, eggs, and honey. Secondly, vegetarianism allows for some animal products, such as dairy and eggs, but still avoids meat, poultry, and fish. And lastly, plant-based diets focus on mostly consuming foods derived from plants, but may allow for some animal products in moderation.

When deciding which diet is right for you, it’s important to consider your personal values, health goals, and lifestyle. Whether you’re looking to reduce harm to animals and the environment, improve your health, or simply enjoy a variety of plant-based foods, there is a diet that’s right for you.

So, there you have it! A simple guide to the differences between vegan, vegetarian, and plant-based eating. Remember, the most important thing is to find works for you and helps you feel your best.

Happy Eating!

With Love,
February 12, 2023
How to Start a Plant-Based Diet for Beginners: The Easiest & Best Way to Start Now in 2023
Some yummy loaded sweet potato fries! No dairy necessary!

Plant-based eating has become increasingly popular in recent years for a variety of reasons, including health benefits, environmental concerns, and animal welfare. However, making the switch to a plant-based diet can be overwhelming for beginners. From understanding what to eat to learning how to make delicious meals, it can be a lot to take in. As a result, I’ve put together this ultimate beginner’s guide to plant-based eating. First, I’ll explain what a plant-based diet is, then I’ll go over tips for making the transition and share some delicious and easy recipes to get you started.

What is a Plant-Based Diet?

A plant-based diet is a diet that primarily consists of foods derived from plants, including fruits, vegetables, grains, legumes, nuts, and seeds. This means that a plant-based diet is mostly made up of whole foods and minimizes the consumption of animal products. This can include vegetarian and vegan diets, as well as diets that include some animal products in moderation.

Look how vibrant these veggies are!

How do I get started?

The first step in transitioning to a plant-based diet is to learn about the foods you can eat to ensure you’re getting all the nutrition you need. Some of the key foods to include on a plant-based diet include:
- Fruits and vegetables: Aim for a variety of colors and types to ensure that you’re getting a wide range of nutrients.
- Grains: Whole grains such as quinoa, brown rice, and oats are a great source of fiber and other important nutrients.
- Legumes: Beans, lentils, and chickpeas are all great options for adding protein and fiber to your diet.
- Nuts and seeds: These are great for adding healthy fats and protein to your meals.
It’s also important to understand what foods to limit or avoid on a plant-based diet. These can include:
- Animal products: This includes meat, dairy, and eggs.
- Processed foods: Many processed foods contain animal products and added sugars, so it’s best to stick to whole foods as much as possible.
- Added sugars and oils: These can add a lot of unnecessary calories to your diet and should be used in moderation.
KFC is definitely not plant-based friendly!

Creating Delicious Plant-based Meals: Tips and Tricks

Now that you have a better understanding of what to eat, it’s time to start planning your meals. Remember: transitioning to a plant-based diet doesn’t mean sacrificing taste, you can still make delicious and satisfying meals just as you did before! Here are a few tips to help you out:
- Start by incorporating more plant-based foods into your existing meals. This can be as simple as adding a side of steamed vegetables to your dinner or swapping out cow’s milk for almond milk in your morning coffee.
- Experiment with different plant-based protein sources. Legumes, nuts, and seeds are all great options for adding protein to your meals.
- Get creative with spices and herbs. These can add a lot of flavor to your meals without the need for animal products.
- Try new recipes and cuisines. Plant-based diets are popular all over the world, so there are plenty of delicious and diverse recipes to try.
Here are a few easy and tasty plant-based recipes to get started:
Banana Berry Smoothie Bowl

Prep Time: 5 minutes

Total Time: 5 minutes

Start your day off right with this delicious plant-based Banana Berry Smoothie Bowl, packed with ripe bananas, mixed berries and nutritious toppings.

No Ratings

Ingredients

1 banana

1 cup frozen berries

1 cup coconut milk or almond milk

1 tbsp chia seeds

1 tsp honey or maple syrup (optional)

Instructions

In a blender, combine the banana, frozen berries, coconut milk or almond milk, chia seeds, and honey or maple syrup (if using).
Blend until smooth and creamy.
Pour the smoothie mixture into a bowl and top with your favorite toppings such as fresh fruits, nuts, and granola.

Notes

This recipe is totally vegan as long as you don't use honey for the topping. You can always use agave syrup instead! Personally, I am plant-based, not vegan, so I eat this with honey.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 803Total Fat: 55gSaturated Fat: 44gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 46mgCarbohydrates: 81gFiber: 13gSugar: 48gProtein: 10g

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© Brooklyn in the Haus

Cuisine: Vegan
Chickpea and Sweet Potato Tacos

Cook Time: 45 minutes

Total Time: 45 minutes

Looking for a delicious and wholesome meal option? Look no further than our chickpea and sweet potato tacos! These tasty treats feature a hearty filling of chickpeas and sweet potatoes, perfectly spiced and wrapped in a warm tortilla. Perfect for a quick and easy dinner, or as a flavorful lunch option. Give them a try and see for yourself why they're a crowd-pleaser!

5.0 Stars (1 Review)

Ingredients

1 can chickpeas, drained and rinsed

1 sweet potato, peeled and diced

1 tbsp olive oil

1 tsp cumin

1 tsp chili powder

Salt and pepper, to taste

8 corn tortillas

Toppings of your choice (salsa, avocado, cilantro, jalapeño)

Instructions

Preheat the oven to 400 degrees
In a large bowl, mix together the chickpeas, sweet potato, olive oil, cumin, chili powder, salt, and pepper.
Spread the mixture out on a baking sheet and roast in the preheated oven for 25-30 minutes, or until the sweet potato is tender.
While the sweet potato is roasting, heat the tortillas in a dry skillet over medium heat until they are warm and slightly charred.
Once the sweet potato is done roasting, assemble the tacos by spooning the mixture onto the warm tortillas and adding your desired toppings.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram!
© Brooklyn in the Haus

Cuisine: Vegan
Easy Vegan Pasta with Roasted Tomatoes and Basil

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

No Ratings

Ingredients

1 lb of pasta

2 cups cherry tomatoes

2 cloves of garlic

2 tbsp olive oil

Salt and pepper, to taste

1/4 cup chopped fresh basil

Instructions

Preheat the oven to 400 degrees F.
In a large bowl, mix together the cherry tomatoes, garlic, olive oil, salt, and pepper.
Spread the mixture out on a baking sheet and roast in the preheated oven for 20-25 minutes, or until the tomatoes are slightly charred.
While the tomatoes are roasting, bring a large pot of salted water to a boil and cook the pasta according to the package instructions.
Once the pasta is done cooking, drain it and return it to the pot.
Once the tomatoes are done roasting, add them to the pot of pasta, along with the chopped basil.
Toss everything together until well combined and serve warm.
Preheat the oven to 400 degrees F.
In a large bowl, mix together the cherry tomatoes, garlic, olive oil, salt, and pepper.
Spread the mixture out on a baking sheet and roast in the preheated oven for 20-25 minutes, or until the tomatoes are slightly charred.
While the tomatoes are roasting, bring a large pot of salted water to a boil and cook the pasta according to the package instructions.
Once the pasta is done cooking, drain it and return it to the pot.
Once the tomatoes are done roasting, add them to the pot of pasta, along with the chopped basil.
Toss everything together until well combined and serve warm.

Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 129Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 41mgCarbohydrates: 19gFiber: 2gSugar: 1gProtein: 4g

These recipes are intended for informational purposes only and are not intended as a substitute for professional nutrition advice.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram!
© Brooklyn in the Haus

Cuisine: Vegan
Rainbow Salad with Balsamic Vinaigrette

Yield: SERVES 4

Prep Time: 10 minutes

Total Time: 10 minutes

A colorful and healthy Rainbow Salad with Balsamic Vinaigrette, packed with a variety of veggies, a perfect balance of flavors, and a simple dressing that will elevate the taste of your salad.

No Ratings

Ingredients

Rainbow Salad

4 cups mixed greens

1 cup cherry tomatoes, halved (red and yellow)

1 cup sliced cucumber

1 cup shredded red cabbage

1 cup shredded carrots

1 diced avocado (optional)

Balsamic Vinaigrette

1/4 cup balsamic vinegar

2 tbsp olive oil

1 tbsp Dijon mustard

1 clove of garlic, minced

1 tsp honey (or agave nectar)

Salt and pepper, to taste

Instructions

In a large bowl, combine all of the ingredients for the salad.
In a small bowl, whisk together the ingredients for the balsamic vinaigrette.
Pour the dressing over the salad and toss to mix.
Serve chilled.

Notes

You can always add as many or as few ingredients as you'd like. For more protein, you can add almonds, cashews, or chickpeas.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 203Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 225mgCarbohydrates: 18gFiber: 6gSugar: 9gProtein: 3g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram!
© Brooklyn in the Haus

Cuisine: American / Category: Lunch
You’ve got this! I hope this guide has been a helpful resource for you as you begin your journey toward a plant-based diet. Remember, it’s all about taking small steps, so don’t be too hard on yourself. Incorporate more plant-based foods into your meals, experiment with different ingredients and flavors, and most importantly, have fun!

Happy Plant-based Eating!

With Love,
January 15, 2023