Saturday, June 24, 2017

Juice Cleanse?

Be honest now, do you know what a toxin is?  The word toxin is thrown around so much that a lot of people think that having a juice-only diet will flush bad things from your body.  You can’t remove “bad stuff” from your body with green juice.  Toxins, are, by definition, poisons made biologically. Drinking only juice isn’t going to clean your digestive tract either.  Have you ever looked up the possible side effects from a “juice cleanse?” It’s not pretty. Here are some: feeling lightheaded, your skin aging more quickly, or “losing your spark.”
So really the next time you hear about amazing results from a juice cleanse in X number of days (the smaller the number, the more skeptical you should be) don’t believe it. If someone is going to promise you you'll lose two dress sizes in a week they might as well say something equally as unrealistic like ‘all my friends are mermaids and I travel by hoping on the back of my dog.’
Yes, you can loose a few dress sizes in a week. But it isn’t healthy and the weight loss WILL NOT LAST! Doing such an extreme thing is a simple fix that will give you complications later in life. Real results will only happen once someone changes their habits.

If you want to feel great and boost your immune system just keep it simple,  you should eat healthy, sleep well and maintain a reduced stress level. And if you want to avoid infection, wash your hands.

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Sunday, June 18, 2017

Work hard to get a fab body

Who doesn’t like to show off their best body. It’s funny because most people yearn for having their hard work at the gym acknowledged and make everyone else jealous. Male or female, it doesn’t matter.
Everyone is a beginner. I thought I would break some things down and help you figure out what you’re supposed to be paying attention to and what you’re supposed to ignore.

1. Diet is key!

If eating clean and working out didn’t go hand in hand more people would be in amazing shape. One of the biggest myths is that diet really doesn’t play a role into creating the physique that you want.
Guess what? Candy, soda, chips, etc are not good for you. But you know that already. If you really want toned abs give that stuff up….for good! The days of refined carbohydrates like cakes, cookies, pies, donuts and the like are behind you. Focus on tracking your food intake to make sure you are getting GOOD carbs.
Here is a list  30 HEALTHY carbs
  1. Oatmeal (old fashioned or Steel Cut)
  2. Yams (almost same as sweet potatoes)
  3. Brown rice (love basmati, a long grain rice)
  4. Sweet potatoes
  5. Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
  6. White potatoes with skin (glycemic index be damned!)
  7. 100% whole wheat bread
  8. 100% whole wheat pasta
  9. Beans and lentils (great for healthy chili recipes)
  10. Cream of rice hot cereal
  11. Quinoa
  12. Couscous
  13. Pumpkin
  14. Butternut squash
  15. Fresh beets
  16. Broccoli
  17. Kale
  18. Asparagus
  19. Spinach
  20. Salad greens
  21. Tomatoes
  22. Peppers (green and red)
  23. Onions
  24. Mushrooms
  25. Cucumbers
  26. Zucchini
  27. Carrots
  28. Green beans
  29. Peas
  30. Cauliflower

2. Workout Smart!

Spot training doesn’t work, I repeat “spot training doesn’t work.” There’s just no such thing. You need to train the ENTIRE body to get to your desirable body shape.  Your body moves together as a system. You need to ensure that the system in question moves in a certain way.
It’s going to take time and making sure you mix up your workout program. Strength training should be high on your list of “must do’s.” Make sure to add in dead lifts, cleans, snatch lifts, squats (with weight) and plenty of curls and flies.

3. Get some sleep!

It’s super important to get the right amount of rest. We’re talking about the basics: 8-10 good hours of sleep in a very dark room along with lots of down time. Stress ruins your progress, just like poor eating does.
Just follow these basic steps and you are on the road to finally getting the body you’ve always wanted!

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Sunday, June 11, 2017

Staying Sassy Between Meals

Who doesn't love a snack! Me? I love popcorn! Snacking is something that sabotages many people’s healthy eating efforts. They eat a healthy breakfast, lunch and dinner but they forget to prepare healthy snacks. When hunger strikes the unhealthy food at the vending machine calls! As you can guess, a lot of these foods are super high in calories. It's easy to watch your calories and unnatural ingredients. Pack your snacks or a least plan out snacks. There are lots of options when it comes to healthy snacking. Here are some options: Greek yogurt, fruits, vegetables, nuts and seeds. These are all packed with health boosting nutrients and require 0 preparation.

So don't forget to meal prep your snacks for the days ahead to keep your food intake in check!
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Friday, June 2, 2017

Is cardio the answer to weight loss?

Most people exercise to lose weight. You see people spending hours on the cardio machines hoping to shed a few lbs. Sadly, doing hours of only cardio isn't the answer to weight loss. So what exactly is the best exercise for fat loss? Wouldn't one answer be amazing? Just one single exercise, a holy grail of weight loss. We can all dream, right? Truth be told, there is no single best exercise for burning body fat. Instead the intensity and the consistency of your chosen exercise is what matters most. Like I've said for years on this blog, "consistency is key!" With that being said, let’s take a look at how and what kind of cardio and how much you really need to succeed.
Yes, cardio should be a staple in your fitness routine. Regular cardio exercise is important but it isn't the magic formula. It really doesn’t matter whether you choose running, cycling, cross-training or anything else. They will all burn body fat just as effectively. What really matters is the intensity that you perform the exercises.
For many years every cardio-machine in gyms had a option to 'fat burn.' It was assumed that working at a lower intensity for a sustained duration would be the best way to burn body fat. Truthfully, High Intensity Interval Training (short burts of all out cardio followed by a short rest) not only burn fat during the workout but seriously increase your body’s post-exercise response to "fight the fat." To be simple about it, your body continues to burn fat at a much higher rate even once you have finished your workout. Score!

So next time you’re in the gym, try not to stress about getting on the "perfect" machine. Use the rowing, cycling or running equipment or simply choose the exercise that you enjoy the most and try adding some high intensity interval training to really improve your body’s fat burning capabilities.
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Sunday, May 21, 2017

Memorial Day Workout!

My Memorial Day workout this year will be done outside to celebrate the sun and warm weather. This routine is done using just your body weight. You need enough open space so you can jump, squat and lie down without hitting into anything.
Start with exercise 1 for 1 rep, then do exercise 2 for 2 reps and go back to exercise 1 for 1 rep, then exercise 3 for 3 reps, then 3 for 3, 2 for 2, 1 for 1 and so on! These are the exercises I chose:

  1. Squat
An oldie but goodie. I’ve talked about this one quite a bit. Just remember that The knee should always follow the toe. Have your toes slightly pointed out in order to track the knee properly.

2. Pistols aka one legged squat
Stand holding your arms straight out in front of your body and raise your right leg off the floor. Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position. Stand near a chair just in case you loose your balance.

3. Triceps press up
Start with legs extended, toes on the floor or on your knees, hands on the floor with arms extended underneath shoulders. Place your hands together with your index fingers touching and your thumbs touching.
Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion. Repeat for 8 times. Progress to 3 sets of 8 times.

4. Jumping lunges
Center your right foot, with your knee aligned over your toes. Bend slightly forward with your back straight and your bottom sticking out a little. Take a breath, push against the floor and jump up and switch legs, landing with your left foot centered and your right foot in the behind the left. Rest for a beat and then jump again and switch legs.

5. V-sit ups
Sit with your feet lifted off the floor, knees bent into your chest, hands clasped behind your head. Lean back and extend both legs straight out, touching your back to the floor but keeping your head and shoulders off the ground. Sit back up and return to your start position. That's one rep. Repeat as many times as you can in a row for one minute.
Be sure to brace your abs during this entire move and try not to use momentum to come up and down. If it’s too tough to do with the legs extended, keep your knees bent as you lower and sit up.

6. Push ups
Push Ups are effective. You are lifting and lowering your body weight and by using proper form—stomach pulled in toward your back, hands in line with your shoulders—this move becomes a full body exercise that goes beyond your chest to work your abs, shoulders, and upper back.

7. Jumping squats
Stand with your feet slightly apart with your knees aligned over your toes. Bend from the hips to lower your rear until you are in a full squat, keeping your back straight. Keep your knees aligned; don't let them fall open. Push down with your heels and explode up into the air. Don't let your knees hyper extend; keep them slightly bent. Go right back into a full squat when you land and repeat. Do no more than one set of five repetitions because you do not want to work to fatigue with this exercise.

8. Supermans
If you want a flat, sexy stomach, shift your focus away from your core every once in a while and train your lower back. Lay flat on your stomach with your arms extended in front of you in the shape of the letter X. Lift both your arms and legs at the same time, as if you were flying, and contract the lower back. Hold for 30 seconds to 1 minute, depending on how "super" you're feeling

9. Burpee
By combining squat thrusts with a return to standing in between each rep, the burpee is the ultimate full-body exercise. Just one seemingly simple movement challenges the muscles in your chest, arms, thighs, hamstrings, and abs. And because you're using your full body when doing burpees, it's one of the best exercises to burn fat.
Make your burpees more challenging by adding in a push up before the squat thrust and/or a tuck jump when you come back up to your feet.

10. Mountain climbers
Not sure why this one is called a Mountain Climber. No one climbs a mountain in this position. It’s more like a sprinter getting ready to take off from her block. Still, there's no denying the power of this exercise that challenges your shoulders and quads and elevates your heart rate. Assume the sprinter starting position—hands on the ground, rear up in the air and one leg bent toward your chest. Alternate which leg is forward, only touching your front toe to the ground before quickly switching sides.
Tip: Put your timer/watch on the ground between your hands, because you won't be able to look at your wrist or up at a clock without breaking your rhythm.

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Sunday, May 14, 2017

My experience with the FLU

Most of April I was sick with the flu so I thought I'd share my experience with you. The flu is AWFUL and I don't wish it upon anyone.
Веfоrе wе lооk аt my ехреrіеnсе wіth flu, I want to make sure you understand I did not have 2 days of being sick. The word "flu" is thrown around so much when people feel "off" for a few days they say they had the flu. I didn't think the flu was so bad. I was wrong, very wrong. Flu іs also саllеd іnfluеnzа аnd іs а соntаgіоus іnfесtіоn оf your respiratory trасt. Іt саn bе trаnsmіttеd thrоugh thе аіr you breathe whеn sоmеоnе wіth іnfluеnzа snееzеs оr соughs оut. Тhе sуmрtоms аrе sіmіlаr tо thаt оf соlds іnсludіng drу соugh, sоrе thrоаt, асhіng јоіnts аnd musсlеs, fаtіguе, nausea, vоmіtіng, lоss оf арреtіtе, аnd uрsеt stomach. Flu аnd соlds hаvе muсh іn соmmоn which is why the word "flu" is thrown around so much. Воth іllnеssеs аrе resріrаtоrу іnfесtіоns саusеd bу vіrusеs, аnd bоth саn mаkе you feel mіsеrаblе. Тhеу hаvе sоmе sуmрtоms іn соmmоn. Ноwеvеr, соlds gеnеrаllу bеgіn mоrе slоwlу, wіth sуmрtоms соmіng оn оvеr sеvеrаl dауs. Flu sуmрtоms соmе оn rаріdlу and sееm mоrе sеvеrе.
I had 104 dеgrее fеvеr fоr 2.5 dауs, I wеnt to the ЕR bесаusе my temp was so high, аftеr thе fеvеr I gоt а tеrrіblе case of hіvеs that lаstеd fоr 2 dауs, again I wеnt tо bоth thе ЕR аnd my dосtоr fоr the hіvеs, аftеr thе hіvеs I hаd ехhаustіоn whісh mаdе thе flu mоrе сrіtісаl, I was so weak I соuldn't walk. I went back to my doctor and learned I lоst аlmоst 10 lbs.  I wаs hаvіng а hаrd tіme doing everyday tasks, like walking to the bathroom. To make things even more frustrating I hаd соngеstіоn аnd wаs hаvіng trоublе slееріng. Аll іn аll I wаs оut fоr 3 wееks bесаusе оf the flu.
Тhе bеst рrоtесtіоn аgаіnst thе flu іs tо gеt thе flu shоt еvеrууеаr. I should be the poster lady for the shot because for the rest of my life I WILL get a flu shot early in the season. Wаshіng hаnds оftеn wіth sоар аnd wаrm wаtеr іs аlsо hеlрful especially since we live in a germy city. Alcohol bаsеd hаnd sаnіtіzеrs саn bе usеd аt tіmеs whеn уоu аrе unаblе tо wаsh. Аvоіd tоuсhіng thе еуеs, nоsе, аnd mоuth аs vіrusеs аrе оftеn іntrоduсеd іntо thе bоdу thrоugh thе muсus mеmbrаnеs. Іf уоu dо соmе dоwn wіth flu sуmрtоms, sее уоur dосtоr аs sооn аs роssіblе. Take it from me, you don't want to suffer in silence.
Аlsо, mаkе surе thаt уоu gеt рlеntу оf vіtаmіn С. Yоu саn еаt fruіts hіgh іn vіtаmіn С оr уоu саn tаkе vіtаmіn С suррlеmеnts.
I didn't work for 3 weeks so that means I made $0. Being a freelancer is awesome most times. I love setting my own schedule, etc but when you get sick, it is not so great! So, freelancer or not, get a flu shot!

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Saturday, May 6, 2017

How To Incorporate Proper Nutrients For Those With Dietary Restrictions

People go on diets from time to time for several reasons; the major ones being weight loss, fitness and health issues. I roll my eyes so often at the crazy “diets” people put themselves on.  A diet is a feasible solution in most cases, but diet alone isn’t enough, don’t get me wrong watching what you eat is super important, diet is even more efficient when combined with some forms of exercise, cardio and workouts. However, a typical person that prescribes his/her own diet tend to make certain mistakes. Seven out of ten times, a typical weight loss diet will majorly consist of protein, carbs and vegetables with the exclusion of certain nutrient and vitamin sources.

A study shows that most people will generally stick to their regular food but cut down heavily on the fat and oil; that equals lesser fries and McDonalds take-outs. I always applaud the exclusion of McDonalds. I dislike that place...a lot! There is therefore a minute change in their weight and fat volume, whereas much more can be achieved when the proper nutrients are incorporated within their diets.

Getting these much-needed through your diet can also prove a herculean task at times, we all know that multivitamins are not as super as they are painted to be, and it will be quite tasking to get some minerals and vitamins through your diet, especially if you are avoiding a certain type of food. It sure is difficult, but very much possible. Before I talk about that I answered some questions I get all of the time;

  1. Should I Meal Prep?
This is a common question; a lot of dieting people ask whether to meal prep beforehand or just go with the flow when it’s time to eat. I don’t cook well so I make super easy things to take on the go, I usually put together a bowl of my favorite things, like a hardboiled egg, avocado, quiona, almonds, broccoli. I find that  it is better to prepare at home what I’m going to eat for the week ahead so I make smart decisions when I’m hungry. If I don’t pack my meal ahead of time I make a plan for where I will go.

  1. What’s Best To Eat As Pre/Post Workout Snack?
My go to snack is a banana and a handful of almonds; these ensure steady supply of iron and nutrients compared to calories. Usually I work out in the evening so I tend not to eat a huge meal because I’m either going to bed in a few hours or having dinner in an hour.

  1. How Often Should I Eat Throughout The Day?
I eat 3-4 hours to keep my cravings in check. Consuming more protein also guarantees feeling filled up for longer.  This does not mean I’m munching on junk every 3-4 hours.
Here are some extra tips to balance your diet and get your essential nutrients all the same.

Go For Varieties
Even for an amateur nutritionist or if you have a self-made diet, the chances that your diet comprises of fruits is almost a hundred percent. It is however important to switch things around every once in a while. Eating different fruits and vegetables is a win-win as your body is given the luxury of being supplied with a large array of different vitamins and phytonutrients for a range of functions in the body.

Do not hesitate to rotate your plant foods in your diet every three to four days. This will boost the nutrient supply of your diet and also reduce food intolerance, allergies and keep you in a Ferris wheel of adequate nutrition.

Nuts, Seeds And Much More
Apart from the regular fruit and vegetables, a lot more could be gained from plants, if one is willing. Consuming other plant foods such as almonds, nuts, seeds, whole grains (non-gluten), herbs and spices is guaranteed to provide several other uncommon nutrients of immense benefits to the body.

There are also other healthy vitamins that can be absorbed from these while striking a balance in your diet. Some seeds and herbs also have antibiotic properties that could strengthen the immune.

Eat Nutrient Dense Foods
Nutrient dense foods are those that generally have significantly more nutrient contributions compared to their calorie input. This guarantees that adequate minerals and vitamins pass through the diet while adding very low calories. Foods such as Almonds, Avocados, cashews, Barleys, oats, bell peppers, raspberries, strawberries and much more are recommended.

Eat healthy snacks
One of my go to snacks is GoMacro Bars. MacroBars™are cold-pressed, nut-butter based nutrition bars that offer a chewy and filling experience. Made from simple, clean ingredients, all MacroBars™ are certified vegan, gluten-free, organic, R.A.W., C.L.E.A.N., kosher and non-GMO project verified. I like the Cherries + Berries bar. You can try them for 30% off + FREE shipping with the code Macro30.

Absent of proper nutrients in our food gradually leads to many dietary restrictions and general malfunctioning of the body. Consumption of sound and proper nutrients makes the body perform at its best. Incorporating the highlighted tips in this article will help you overcome your dietary restrictions. Take a step today.
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