Foods to cut

Sorry it's been so long! Crazy semester...anyway, posts are coming back!
My mom sent me this email about several"frankenfoods" to avoid, from care2.com.

This is interesting because I have been reading more and more about these foods the last few months they shouldn't be part of your diet...some might be harder to cut out or reduce.

And these are GMO foods now, or genetically modified. Try to Google that one.

These foods include: (Not in any particular order)

1. Wheat: Wheat now is heavily processed. It's not quite what our ancestors ate, so to speak.
 Wheat, as we know, is found in so many foods (baked goods, pastries, thickeners for gravy, chicken pot pie) you name it, and it's probably in it.

2. Gluten: Often found in pasta and breads. Now days, if you read labels in places like Whole Foods, you'll find that more and more products say "gluten-free," whether it's bread or salad dressing. They even have cake mixes, and cookies that are gluten free. Keep in mind, a gluten free diet is prescribed to those with celiac disease. Gluten is not good for the body.

3. Canola oil: Interestingly enough, majority of things have canola oil as a recipe. But, it's so close to industrial oil now. It's genetically modified. Opt for something else, like extra virgin olive oil or coconut oil. Both good!

There's several more, but these are just a few that have gone under the radar!

Thanks! Happy holidays:)

Flu season has landed

Wash your hands! 

Throughout the world, the flu always comes around at some point in the year, during this time. We all are worn out from school, long hours at work and just always going.

Our immune systems weaken with lack of sleep, perhaps a lack in healthy diet, and binge eating or not eating at all! So many things come into play.

To keep yourself protected from the flu, try to get the flu shot, but if you're not comfortable or just don't want to get it, there's many ways you can keep safe from the flu.

FIRST AND FOREMOST: WASH YOUR HANDS!! always wash your hands and wipe down surfaces that you've touched or those that someone who is sick touches.

1.) Rest
Try to get as much sleep as you can a night. Try to keep a routine schedule of when you go to bed and when you get up. If you need to catch up on work, try to hit the hay a bit earlier and wake up a hour before you usually do. That way, you still get a good amount of rest.

2.) Lay off the sugar
Every so often when you're tired, you hear sugar calling our your name. Oh, don't those donuts look nice and warm? Mmm, freshly baked cookies? Stay away! Be strong, you can do it. Sugar won't benefit you and give you energy...The infamous sugar crash...Yes. Be on the look out for that one.

3.) Stay active
If you can, try to work in 15-30 minutes of physical activity a day. Take the stairs instead of the elevator, walk the long way from your car to your office. Or even park your car farther away. Just keep those muscles working and your heart pumping.

4.) Drink lots of fluids
Besides the fact that drinking lots of water can help the lining in your throat and nose stay moist, which makes it easier for those pesky bugs to clear out, your body functions better on being hydrated. Your skin will be healthier, and sometimes, when you think you're hungry, you're actually just thirsty!

5.) Find some echinecea and zinc
It can be in a cough drop form or even a spray. There's no proof that these to products PREVENT a cold, but they can help calm symptoms down. Also, echinecea has been shown to reduce upper respiratory symptoms.

Good luck! Stay healthy and have fun!

Decaf coffee ... is it what it's brewed up to be?

Screen shot of the website. 

So, I was curious as to what decaffeinated coffee really is.  I know the common thought is, duh, coffee without the kick of caffeine. Well, to my surprise, as I searched around Google, I came across some interesting findings.

According to Science Daily,  users who quit drinking caffeine for health reasons, and switch to decaf, they aren't as safe as they think they are. Drinking up to 4 cups of decaf coffee, can sometimes equal out to as much caffeine as one or two cups of caffeinated coffee. What??? really? Caffeine in decaf coffee? Yup.

Caffeine is a mold inhibitor. Majority of the coffee that is consumed has mycotoxins, or mold. 
In the Bulletproof diet, the coffee produced is significantly healthier. According to the Bulletproof Executive website, 50 to 91.7% of coffee has mycotoxins, and 50% of brewed coffee beans are moldy. 

Now, keep in mind, this website also explains that caffeine protects coffee beans from mold. So, decaf coffee is higher in ochratoxin, which is also a fungal product, and is also high in aflatoxin, also a fungus. Weird, right?

Anyhow, the site goes on to explain that coffee that is not processed soon after being harvested gets moldy faster.

Just keep in mind some facts and if you really like drinking coffee or not. It's not bad for you, nor is it the best thing in the world. Nothing can beat water, haha. Besides the point. 

Aaahhh, relax

Do you hit the spa often? Sign up for a massage?

I don’t get to do that enough. It’d be nice with such a hectic schedule.

But, the only benefits of massages aren’t just relaxation and less tense muscles, but there are many health benefits. Massages are great ways to treat sports injuries and arthritis, according to Ellie Krieger.

Those spa massages can help to reduce back pain, lessen insomnia, lessen anxiety and increase the lymph flow, among many many other wonderful results. 

Want more energy? And some feel good endorphins released? Krieger explains these things so well in her newsletters.

 Go get a massage! I mean, how hard is it to lay there and get a massage? I know sometimes, if you’ve gone to get one, it can be pretty intense, yet relaxing. Getting those knots rubbed out of your shoulder area and your neck being massaged is very calming. Just be sure to hydrate your body for the rest of the day and take it easy.

Massages can take a lot out of your body.

There are also a variety of massages you can choose from: Lomi Lomi (Hawaiian Massage techinique), Shiatsu, plus more.

If you’re not familiar with any that are listed, feel free to speak with the massage therapist so you can get the right massage you’re looking for. 

Are you sleepy?

Find yourself yawing all day? Wanting to eat everything in sight? Especially that chocolate bar that's been calling your name...Or even just the thought of sleeping makes you fall asleep standing up? 

These are just a few signs that you may obviously be tired. 

When you slack on sleep, it makes it harder to manage what you eat. You're body is lacking energy and wants you to eat...This can cause some pounds to pack on.  

According to an article in SELF magazine, a study was done that those who had four hours of sleep ate around 500 more calories than if they got eight hours of sleep. 

If you find yourself reaching for more than two cups of coffee, try to think of getting more sleep, or even get on a sleep routine that's normal. Again, always try to go to bed and wake up at the same time each day, even on the weekends. 

Stay strong and skip those little snacks when you get home later, you'll most likely feel better about yourself when you wake up in the morning if you leave that tub of ice cream in the fridge for another day when you aren't tired. 

In this day and age, it is hard to get sleep, it is hard to get seven to eight hours of sleep, if you can try too. But if you can't, try to at least get seven. You may feel more energy. 

Check out this article from the Huffington Post about signs that show you might be skipping sleep.

Healthy hair

Try not to use the hottest setting, if the heat burns your hand, it's too hot.

Ever think about how you treat your hair? Sometimes our hair isn't priority and it's easy to forget about.
I'm sure you don't want damaged, dry looking hair?

I found this quiz on Women's Health to help you check the health factor of your hair.
Don't fry that hair with every day flat iron jobs, or blow drying it too much, especially without some sort of heat protectant.

Be sure to get conditioner that's healthy and matches your hair type.
A local hair stylist will be able to recommend a good shampoo and conditioner brand for your hair. Taking care of your hair can cost money, but it will be better and healthier for you and your hair in the long run.

The quiz is a little lengthy, but it provides fantastic information! :) Have fun!

"How Healthy is Your Hair?" --- Women's Health Magazine

Hop back on track

Keeping healthy habits a daily thing can be difficult.
If you've done it before, you can do it again. The tough part is not falling off the wagon.

Keeping up the health eating in a world where sugar is found in pretty much anything and everything we eat. Yes, sugar, the one thing that makes us want to eat more and fall asleep later.

Just think about how hard you worked to lose that weight or tone up, it felt great once you got there, right? Now, you don't have to deprive yourself of a sweet every now and then, sometimes it may help to rev up your metabolism. But, when you're choosing sweets, try not to pick something that's high in calories. Almonds are always nice, or even a few dark chocolate almonds.

Fruits and veggies are also packed with nutrients and will definitely fill you up right away.
If you find yourself having a hard time staying on a healthy diet or workout routine, just think back and ask yourself what made you hop off the path.

Just know that you've done it before and you can do it again. If you haven't done it, just give it a shot! There are a myriad of resources online where you can find eating and workout tips. If you have a smart phone, you can even download some apps, complete with exercise videos, and examples to show you the correct form when working out.


Helpful websites:

Women's Health 
SELF Magazine
SHAPE
YouBeauty
Ellie Krieger

Are you eating this healthy food?

Almonds. I'm sure we've all had some of those at some point in our lives, right?

Well, if not, try some. These little nuts are quite healthy. They are full of antioxidants that are sai to help prevent breast cancer and lunch cancer. This happens because the antioxidants, gamma and delta tocopherols shielding your cells from free radicals that are harmful.

Another way to think of these antioxidants, is that they help make up Vitamin E.
They help to promote a healthy immune system response as well as promote normal cell growth, just two of the many benefits recorded (A.C. Grace Company).

These magical little guys are low in saturated fat and have calcium and magnesium in them -- not a fan of milk? Almond can support healthy and strong bone growth. (There's also Almond Milk, which is pretty good.)

Also, just one ounce (20-25 almonds) of almonds contains 12 percent of your daily intake of protein, who would have thought it's that easy?!

Warm ups

September issue of Women's Health -- check out a fall fashion guide in this issue too!

Time to get those muscles moving. Ease into your workouts.
The importance of stretching and easing into a workout is key to preventing injuries. Also, to help you perform your best.

If you don't stretch before your workout, your muscles won't be warmed up and ready to go, and psychologically it can make you feel more out of shape and be frustrated. To avoid that feeing, spend 10 to 20 minutes stretching.

In the September issue of Women's Health, a short blurb explains that Australian researchers discover that warm-ups help increase the contraction speed of muscles, helping them prepare for action.

Warm-ups usually will mimic something you'll do in your planned workout. If you want to run, spend a few minutes walking at a brisk pace, then take the next minute or so jogging at a comfortable speed -- a speed where you aren't winded.

A warm-up lasting at least five minutes is great, but don't go too long.

Re-setting your goals

I was having a hard time deciding what I should write for my next post, even though there are millions of things out there to write about.

In an email I got a day or two ago, "The Well Daily" they describe how to re-vamp your goals.

Make your goal a visual one, draw or write something out. Make your goal visible to yourself, to keep you motivated. If you have one BIG goal first, such as losing weight --

• Make little goals along the way. Make a goal to adjust the way you eat, simply by cutting out or adding more fruits and veggies. DON'T tell yourself you'll lose 10 pounds in one week..you'll get stressed out and probably end up gaining 10 pounds.
• What is your overall goal? The outcome? How do you feel about this? What is your projected time frame? Is it realistic? be sure to ask yourself these questions, and realize the real meaning of your question. If you want to lose 20 pounds and weigh 115, try not to get stuck on a number of HOW much you want to weigh, but your health. Do you want to be healthy and in shape? or are you just concerned about a certain number on the scale. 
• Constantly check back at where you are on your timeline. Make a check list if it helps. Even if it's a daily check list, anything to help you stay on track.

These mini goals you set before reaching the final goal will help you stay closer to your final goal and keep you motivated. It'll keep your end goal in sight and realistic. Your vision will now become a reality! 

P.S. Get a cute notebook to keep notes in, it'll make it more fun to write 

Obesity in Hawai'i

Luckily for our lovely state, we're ranked #49 on the most obese states, at 21.8 percent of people being obese, which puts us behind Colorado, according to an article posted by the Huffington Post.

I guess what could help that is people are all out and about at the beach and running around outside, gotta keep that figure in shape right? Let's keep that up. Though there is a problem of obesity in the nation, we can all help by promoting healthy eating, as well as knowing why we should put and shouldn't put certain things in our bodies.

Easy ways to avoid bad eating habits:

1.) Don't drink your calories: We all love a coffee, smoothie or milkshake on occasion -- or everyday. That's where it adds up...especially the sugar. Too much sugar will make us fat.  Drinking our calories is like drinking more than our days intake of sugar. It's easy to drink up to 400 calories, as well as non nutritious ingredients. To be safe, make your own drinks, you'll know what's in it, and you can alter it without feeling like you're getting on a worker's nerves.

2.) Eat to refuel, not because you're bored: Another big thing, eating because you are bored, and it gives you something to do. Eating is fun! It just is, tasting and enjoying the flavors of different foods. But hey, make sure you're eating to refuel your body, not beacuse you're upset, sad or even happy and think you need a reward. To curb sugar cravings (sugar is like a drug), eat snacks throughout the day, like apples and peanut butter, but of course not a ton of peanut butter. Have several almonds. Make sure these snacks are candy bars, or a bag of Cheetos.

3.) Eat breakfast: Some of us may not be fans of breakfast, but try to grab something, even if it's small. It'll get your metabolism up and running in the morning and keep you from wanting to over eat at lunch. Don't pick something like a donut, or a scone, save that for another day. Eat something with substance. A breakfast burrito on a whole wheat tortilla with some eggs and spinach, or make a kale smoothie. Google some recipe's for some health breakfast ideas, and create a daily plan for what you'd like to eat in the morning, lunch and night. Or just plan breakfast if the rest is too much to think about.

Little things here and there will help you stay healthy, all it takes is the first step to research information and try it out.

Cutting out calories

Cutting out calories is easy. Eat a few less bites, get a smaller portion than you usually would. Either way, you'll lose some pounds, how easy is that? So you can still eat the things you love, but cut out some part of your daily diet.

Although, still eating a whole foods diet, full of vegetables, right amounts and combinations of fruits and proteins, will keep your weight in check, as well as your health.

If you're someone who likes drinks, Starbucks Frappuccino's, Jamba Juice Smoothies, or a green tea latte, try to alter the recipe a little bit. Get nonfat or coconut milk, and skip the whip cream and caramel drizzle. Those little treats like that can add 50 or more calories to your daily diet.

Be smart about what you eat and drink, be conscious about it and cut out things that are unnecessary and keep your diet healthy!

Find a goal, a solid one and work towards it.

what is ONE serving???

One serving actually might be a lot less than you think. One serving of certain things you may get at restaurants usually are way out of control, and not even close to being one portion.

For french fries, one portion is really only about nine or so fries. And we all know how fast that go down.

A serving of fruit would be one apple or orange, half a banana, or one cup of melon or fresh berries. Women can enjoy two fruit servings a day and three vegetable. So pick the ones you're sure to like! Keep track and control of what you eat, it'll help you easily cut back and shed those pounds. Sometimes seeing what you consume every day written down can do wonders.

Not meat on the other hand, even less of that is one serving. Only one ounce of meat is one serving, but women can enjoy a good four to eight servings of meat. If you're a protein lover, here's your chance to dive in! Men can actually increase their protein consumption to seven or 12 servings.

Dairy, try to stay away from it I think, well as much as you can, but if you're a milk fan, women can indulge in two to three servings daily. A serving of milk would be one cup, or half cup cottage cheese. Of course there are more options to dairy, but that's just general.

Make your workout the best!

Sometimes exercising can be a drag, or something you don’t feel like doing, because you’re too comfortable watching your favorite TV show, or just don’t feel like it.

As much as it is a physical and diet challenge, it’s also a mental one. Mentally it can be harder to work out because of a myriad of reasons. Either, you’re not comfortable in the clothes you have to work out in, you don’t like the gym, or it’s been a long time since you’ve last worked out, or you’re just not in the mood. Whatever it may be, sometimes overcoming the mental challenge is the hardest part. Like my mom has told me before, putting your shoes on can be the toughest part of a workout.

So, to get past the putting your shoes on part, talk to yourself, psyche yourself out if you have to. Ask yourself, “how do I feel after I work out?” “Do I like how I feel about myself currently?” “How can I change this?” Even, ask yourself why do you eat certain foods that you know aren’t good for you?

Grab a friend or family member your feel comfortable with to make it more exciting, of even if you feel like it’s better to experience getting back into working out by yourself, that’s fine too. Pick some songs that will pump you up and get you back out there.

Making it Fun:

Sometimes playing sports is a great way to have fun and not think about working out. You won’t think about how long or far you’ve been running, or how many sets you have left to do, you’ll just be playing around. 

Of course, if you can, record the Olympics, get a motivational push! 

Feldenkrais for your eyes

Today, I went with my mom to the Still and Moving Center, which offers Keiki Hula, Ariel classes, Nia, Pilates and much more. We signed up for the Feldenkrais class, to learn how to naturally improve your vision with certain body movements.

Feldenkrais Method is a learning method, it's educational. It reconnects your body to its natural abilities to move. It increases mental awareness and thought and movement is a focus. It's quite an interesting class. It helps to relax the whole body and align it and make you feel good about yourself.

The movements that we worked on in the classes today consisted a lot of eye stretching, and twists in the body. The repetition of each movement made the mind think and become aware of how we use our eyes and how tight those muscles get. Not only the eye muscles, but how the shoulder and neck stress affects our eyesight.

The eyes, neck, back and body feel extremely relaxed and loosened up. It's a amazing feeling and if the chance is there to take the class, take it at least once to experience a bit of eyesight improvement after the class. Over time it'll be amazing!

Helping your diet---on your own

Often times we look outside ourselves to feel better about our appearance, work life, or even home life. We look for what I call, "fixers." Things, events, drinks, food etc. that temporarily fix how we feel.

Interesting enough, feeling better about yourself (really, anything in life) will always start with you.
Don't be afraid to dig deep and realize why are you eating or drinking that? Why are you going to this place? Do you really want to go or eat that? It's OK to admit that eating three fudge brownies and it'll help you feel better during the day.

Try for about a week to eliminate dairy, and gluten from your diet, just to see how you feel.
Also, try to eliminate the white carbs (white rice, bread, pastas) etc. and observe how your body reacts. Honestly, it'll be DIFFICULT to do at first and you'll begin craving those items, but after the first few days it'll subside.

Also, want to lose a few pounds? Don't drink your calories -- if you want something that tastes good, try some Tazo Passion Tea, or Green Tea.

Not eating those last few bites or not adding that salt and butter to your popcorn, can cut back on your caloric intake and help the overall health of your body.

Olympics!

Welcome to the 2012 Olympics!

Each day a collection of events to show the strength, dedication and power of each countries athletes.

Not only are the Olympics in a beautiful place this year, London, it has accumulated such a talented number of participants.

Thinking about the work that the physical body goes through, but yet there is the mental state of mind.
I'm sure that each athlete must keep their minds focused and in the game, so that they can train and get themselves ready for competition.

The fact that the body can go to these extreme lengths of strength and agility when training properly, or even as much as they do, is amazing and enthralling, and so motivating.

It will continue to show us that we can truly do anything.

Tired of being tired?

If you don't NEED coffee, don't get it. 

Sometimes with those awesome movies, and TV shows, making time to hang out with friends, or just finishing up work, it's hard to not feel tired all the time. Even though you've had a good nights rest, you wake up still sleepy and head over to the nearest coffee shop to grab a morning jolt. Plus, it's tough to keep up a daily coffee run, it all adds up! Opt for some tea if you like to have a morning drink, you can easily buy some of your favorite tea's and brew some up in the morning, and save yourself a few dollars.

A few reasons we get tired:

 Irregular sleeping schedule: waking up and going to bed at different times all the time can throw off our bodies. I've read that this type of sleep schedule can make our bodies think it's changing time zones, like when we travel and get jet lag. Solution: Try to get on a normal time schedule by waking up and going to bed at the same time.

Over-training yourself: We all love a good workout in the mornings or at night, it's a good pick me up and a way to feel confident and good about yourself. Raise that self-esteem! But, remember, if you over train, your body will go into a mode where it feels the need to survive. You'll be even more tired and will come to a stand still in your get fit routine. Solution: If you plan to workout, do it when you aren't already exhausted, workout when you're feeling good and awake.

Sugar: The wonderful product we all have a love-hate relationship with. The old tale of getting a sugar rush than crashing??? Really think about how sugar makes you tired...How much sugar is in everything we eat, that's why after eating a doughnut we get so exhausted, aside from the mass amount of carbs that were just inhaled. Solution: Try to stay away from foods and drinks that contain heavy amounts of sugar. You'll feel better and lose some of that weight...sounds kind of nice right? Stick to a whole foods, clean diet. Read the labels and be sure you're not buying foods masked in sugar.

Runner's issues

ALWAYS be sure you have shoes that fit your foot.

Running can be a great cardio warm up, and a workout if intense enough. It's also a great way to get those lungs back into shape, or to train for a marathon...But, running does come with it's own set of side effects, unfortunately.

As I read on the Huffington Post website, there are several things that can happen to our bodies when running.

Shin splints, that stabbing pain in your shins, from your muscles and tendons covering the shinbone getting inflamed. Keep them elevated, and ice them to treat the pain. Also, if you want, you can take a break from running on cement, which isn't good for your knees as well.

Knee pain: Pain around or behind the kneecap...All the pounding on pavement, downhill paths and weak hips, as well as imbalances can cause this to happen. AGAIN, try to stay closer to the softer paths for running, and a more flat surface for running. If you do choose to go running downhill, maybe calm it down a bit, not run so long, and or just walk.

Brushing your skin

We brush our hair, teeth... and skin?
Yes! Brushing our skin is good for you!

My mom has actually told me about this years ago, and even got me a brush to use to brush my skin.
It's weird at first, but actually it's fantastic for your body.

Dry brushing, you can use a handheld stiff-bristled mitt, or a brush on a stick. Brushing your skin helps to improve circulation in your skin and improve it's looks. It also will detoxify and diminish cellulite, yahoo!

It gets the lymphatic system pumping, promoting circulation, breaks up fat, and gets the blood flowing, now how awesome does that sound?

Give it a shot and see how you like it, it'll probably feel strange, but it'll be a new fun thing to add to your routine.

Tune up your workout

Choosing Pandora can open you up to tons of songs you've  never heard 

Working out with music is probably one of the most important motivators, other than yourself, and any competition you create.

Not having music can either make or break your workout, having the right songs is what'll keep you going or slow you down. During cardio workouts, fast songs with a upbeat sound to it can keep you pumping and running at a good pace. Try to avoid anything real slow, it'll slow you down and make your tired -- unless you're in the cool down part of your work out, then go for something slower.

Some good playlists to keep if you choose Pandora as your music player, make a FloRida playlist, majority of the songs you'll get on this playlist will keep you going. Or looking up a hip-hop dance playlist. There are many playlists that you can type in to target different types of workouts.

If you're making a playlist on your iTunes player, be sure to pick songs that you don't mind listening to or working out too. Scrolling through songs and trying to find one while working out can through a kink in your groove.

Try these at home

Stretching is one of the most important things to do before and after your workouts.
It gets your muscles all warmed up and helps to prevent injury. IF something does happen, being stretched out could help the injury to be not as serious as it could have been.

Stretching releases the lactic acid from your muscles. It's a good release. It can cure headaches, if your shoulders are tight, stretch out your hamstrings and it'll loosen them up, as well as relief for headaches.

Here are two basic easy stretches that can really help and can not only be applied to just these two parts of your body, but can be easily morphed into a more intense full body stretch.

Hamstrings: Stretch these big muscles out.

Hamstring stretch: Make sure your back is straight as you lean over. If you can reach for your toes and pull them back towards your body, and you'll add in a little calf stretch as well. (Keep in mind, you don't have to touch your toes.) DON'T bounce up and down when you stretch, your muscles will be very tight at first if it's been a while since you've stretched or you've just worked out. Just hold the stretch for at least 10 seconds, breath, release than repeat it several more times. You can soon add in a routine if you want too with different stretches.

Quadriceps stretch: you can also do this stretch laying on the floor.

Quad stretch: Especially after a hike, run or anything during the day, these muscles work hard and get tight. Brace yourself on the wall with your opposite hand that won't be holding up your quad. Stand up tall and don't bend over or slouch, keep good form.

Tips: When you release stretches, GENTLY release, don't hop out of it.

taking care of your skin

Vitamin C and D are important!

Taking care of our skin is and always will be important. We're aging from the day we are born, and the thought tied to again is wrinkles, old skin, and just looking and feeling old -- but it doesn't have to be that way.

I've always been told to take care of my skin, constantly, it's a daily thing everyone should do. A great example is my mom, she's been consistently taking care of her skin for years, and she looks amazing!

What I'm saying is that, as we turn different ages, our routine for skin care will change slightly, and depending on where we live in the world.

In colder, and warmer climates the skin care regimen will differ.

Sunscreen is one of the most important DAILY tasks you should quickly write into your morning routine. Sunscreen will help to keep the wrinkles at bay and that leather look to your skin.

The DailyBeauty website explains some good treatments to get at different ages.

If you're in your 20's, getting regular facials is great for your skin, it helps with acne and regulating skin. Keep a health diet, don't rub and stretch your eyes and skin, even though your skin bounces back to life now, it won't always if you don't take good care of it...

Of course there is more to the list, 30's stick close to keep those vitamins C and A in the mix, and 40's and 50's on the list. Check it out: DailyBeauty

Which one do you prefer?

There's always that thought before hitting the gym or starting a workout, "Should I do more cardio today? or should I do more strength training?"

It's hard to pick sometimes, and plus for each the benefits are of course, similar, the fringe benefit of looking awesome, but then again different.

Cardio is a great fat burner, and a good way to get you conditioned for mega time running; getting those lungs breathing and your heart pumping. Many benefits. Plus, if you're feeling stressed, cardio will help to release those feel good endorphins to cheer you up. BUT! when you add in some strength training, you'll burn extra calories AFTER your workout, that sounds nice huh?

This is probably one of my favorite articles explaining different benefits of strength and cardio for your workouts. Women's Health - Strength vs. Cardio

I know for myself, combining both of the workouts together gets me the best results, and quick.
Accompanied of course, by a healthy clean diet. If you want a treat sometimes that's fine, there's nothing wrong with that, to console yourself, just intensify your workout and burn those calories!

So 'Berry' good!

Many of us love the thought of oh-so-tasty strawberries being so healthy for us, as well as their other berry family friend, the blueberry.

Get me some more please!
But, what exactly are some of the health benefits of flavor packed fruits?

Well, I did some research online and discovered a few things about wondrous fruits that's worth knowing. 

Head over to your local grocer to find some delicious fresh strawberries or blueberries.

Strawberries: (Best Health)

1) Not in the mood for a orange for some vitamin C? or taking a supplement? Grab yourself some strawberries, these guys pack about half your days worth of vitamin C. A huge immune booster and antioxidant.  

2) Eye Health: The vitamin C in strawberries (and other fruits) helps to prevent cataracts in your eyes -- later can cause blindness. Our eyes do need vitamin C. 

3) Wrinkle Prevention: (Awesome!) Vitamin C helps the production of collagen, which is lost over the years. Collagen is what helps your skins elasticity and it's ability to bounce back after you rub your eyes or face.  (another big helper, stay out of the sun, the rays are damaging to skin) 

Blueberries: (Web.MD)

1) Low in calories: (woo hoo!) There's less than 100 in a cup, what a great snack. Go get some now, July is peak harvest month. 

2) According to WebMD.com, one cup of blueberries gives your 14 percent of the recommended daily dose of fiber and almost 1/4 of the dose of vitamin C. Also the fruit ranked highest as an antioxidant filled fruit. 

3) Blueberry juice? 

This is interesting, WebMD.com reported about a study explained that drinking blueberry juice may give your brain a memory boost. Blueberries contain phytochemicals, which have  antioxidants and anti-inflammatory effects. They went on to explain several other things found in blueberries, like anthocynins and more, assisted the brain in how it gets rid of glucose. 

Read more here! Memory Boost - blueberries

Equipment! nah

If you don't feel like going to the gym, that's fine. You can still get that body you've wanted at home, at the park or in the yard. Sometimes it's nice to be comfortable at home and not have to worry too much about what you're going to wear, or if you don't feel like talking to anyone.

I was reading on the Women's Health website that some of the movements they combine, creates "super sets." Two moves that are performed back to back without a rest period in between.

I've tested this out, you'll feel the burn and the workout for sure! It'll get you in shape quick and work you up to doing more intense versions of these workouts.
Be sure to keep you heart rate high and move quickly from one exercise to the other. It's best to include some high energy workouts, or cardio and than follow up with some resistance.

I was reading on the Women's Health website that some of the movements they combine, creates "super sets." Two moves that are performed back to back without a rest period in between.

I've tested this out, you'll feel the burn and your muscles working for sure! It'll get you in shape quick and work you up to doing more intense versions of these workouts.

Check it out!

Workouts from the comfort of your home -- Women's Health

Reason to keep stretching

After a workout our muscles get tight and our bodies can feel a little stiff, but good and strong. Incorporating stretching into your daily routine, whether it be when you wake up, or when you go to bed at night. It's good to stretch before your workout and after.

It keeps you limber to help decrease chances of injury if you fall, and keeps your body healthy and strong. Plus, it even helps you workout even harder.

Things to remember: 

**When you stretch, don't bounce up and down, just carefully let your body relax into the stretch and take deep breaths.

**Hold each stretch for at least 30 seconds. It get's easier as you go. If it's too hard the first time, hold for 10 seconds, release, switch sides and then repeat for a longer period of time.

**Stretch daily, spend at least 10 or more minutes on a good period of time to wake up and stretch your body out.

You can do it

It's hot, you're tired and sweaty, it's been an intense workout. You're getting back into shape and it feels like a long road ahead. Be your own cheerleader. Just tell yourself outloud, or even in your head that you can do it. Push through the tough and the mental block of saying you can't do it, and fix that. You CAN do it.

It might sound lame, or silly, but truly, just cheering yourself on and giving yourself a little competition during a workout will help you in your workout and you'll gain more benefit. You'll be able to push yourself through one last rep, the one that will boost that calorie burn. That one last sprint on your run to help you get those lungs in shape.

"YOU CAN DO IT" just try it out. If you find yourself getting frustrated, and tired, take a breather. Just stop and take a deep breath and close your eyes. Feel the breeze if you're outside, or transfer to a brisk walk on the treadmill.

Your body can do amazing things, kick that mental block to the curb and work it with all you've got. Anybody can do it, just train your mind and body. Become physically and mentally stronger each day.


***if you truly are tired and exhausted, then just wrap it up with a brisk walk around the block or on the treadmill. It's OK to be tired, there's nothing wrong with it. Start working your way up to the status you see yourself at.***

Positivity promotes healthier lifestyles

Smile, dance, feel the wind in your hair, bring forth positive feelings!

Being positive and feeling good is an easy way to improve your health.

I've heard this my whole life, being stressed out is taxing on your body, but, being positive actually helps to improve your overall health.

Aside from being mentally easier to work with, positivity is a great way to keep the inside of your body healthy, which shines through physically.

I was reading my Youbeauty email today, and have been hearing about it in the media this last year or so, that optimistic people are more likely to be happy with who they are, how they look, exercise more and are on a healthy diet. Having a good attitude about things in life encourages good habits (like exercising and being on a good diet). People who are optimistic are less likely to experience a heart attack or stroke, according to my Youbeauty newsletter.

Give it a swing today, it's as simple as finding yourself a quote that's inspiring,  setting up a calender with a relaxing picture every day, or picking up a good book that calms your mind. Even heading down to a coffee shop or book store to settle any nerves you have, or just taking a few moments to acknowledge how you feel then move on to something more positive.

The sweet stuff

Majority of the things we eat now days has huge amounts of sugar in it. In just one snack, it have have 20g or more of sugar in it. We don't only get our sugar intake from eating sugary snacks or candy, but also from drinks. Many of us drink our daily intake of sugar and calories.

Eating more sugar causes the body to release more insulin to accommodate all the sugar that was consumed.

 Photo: Remi Taum

Sugar is a addiction. It is what it is, whether we want to believe it or not. Chemically, sugar sparks the rewards center of our brain -- too much sugar causes weight gain and  diabetes.

Like a drug, the more you consumer sugar on a regular basis, your body starts to develop a tolerance. You'll need more and more to get that "fix" on sugar, the same pleasure feelings. This can cause the cutback on sugar to be more difficult. While it may seem all to easy that cutting back on sugar is a pinch, it can actually prove to be tough.

In a previous story I wrote, for the Kapi'o Newspress, I spoke with a personal trainer at 24 Hour Fitness in Hawai'i Kai, he explained that people coming off a sugar filled diet can be a grump.

To cutback on sugar, shift your diet to a whole foods diet. Cut out carbohydrates. Also, eating fats and proteins slow the process of carbs into the intestines. People tend to shy away from fats and are scared of them, but are less scared of sugars. When sugar, expands the waistline and presents a ton of health problems.

Healthy fats are those found in almonds, walnuts, avocados, and more. People can also get their fats from Omega3's.

Anyway, just keep in mind the amount of sugar and be sure to read the labels, make those things your best friends. Anything you can't pronounce or you see that the list is a mile long, put that food or drink back on the shelf and find something else.

More information: 

Everyday Health
Cut back on Sugar

Plank for a strong core

Ah, yes. The good plank. The plank we do to keep us fit, strengthen our core and get stronger.
As we plank, often times the little ab shake starts to set in, and we get tired, then we start to sacrifice the form of our plank. Our mid back starts to sink it, or we life up our lower back and buttocks, making more of a triangle shape. This, makes the plank easier, but is NOT proper form.

Bad form will compromise your fitness benefits, but can hurt your back, as well as your shoulders.

Remember, keeping the proper form while practicing your plank will benefit you all around.


Things to keep in mind: 


~~~ If you can feel your core being engaged, than your abs are at a good working point. Be sure that your back, top of your head, and your buttocks, they should all form a straight line. If someone were to place a stick, each of those points of your body listed above, should be touching the stick. ~~~

Sunscreen is a must

These are some organic sunscreens that are healthier for your skin. Left: Elemis Vital Face Sun Screen, doesn't give you acne. Right: Eminence Tropical Vanilla Body Sunscreen, not greasy and shiny. Leaves skin feeling smooth and protected.

Throughout my life, I've always been told to wear sunscreen, I'm glad that I have. It's such an important necessity in daily life -- especially now days. Years ago, it was known now to go in the sun between 10 a.m. and 2 p.m., but now, that time has been extended.

The sun is stronger, 10 a.m. and 4 p.m. are the times to stay out of the sun. I'd suggest, if you are a beach goer and enjoy some time outside, keep in mind that prolonged exposure isn't the best for your skin, and overall health down the road.

Just because you put on sunscreen at noon doesn't mean that you're protected completely from the sun, yes you are, but remember that this is peak hours for Mr. Sun. Reapply, but also be smart.

Wear a hat AND sunscreen -- these are two good ways to help shield your face.

Make and it's SPF factors -- though you may be wearing makeup with SPF in it, that's great, better than nothing. It's not enough for those beach days playing volleyball. Load up that SPF, try to go for the organic type. Sunscreen seeps into your pores, and sits in your body, having those bad chemicals in most sunscreens isn't helpful for your inside health.

Coverage -- Be sure when applying sunscreen you cover everywhere you mean to cover. Aside from the fact you might get a weird tan, it's best to keep the skin equally covered.

Acne etc. -- Also, it's worse not to wear any sunscreen if you feel that it affects your acne. It's possible to find sunscreen meant specifically for your face and body. Some that don't have oils that'll cause your face to breakout. Sometimes they might get pricey, but hey, it's worth it to keep you skin safe.

Check out: Elemis products 

Energy bars

I've always wondered about energy bars. Do they really give you energy? And, what about all the sugar they contain? They're at grocery stores, Jamba Juice, and on college campuses throughout the nation.

Easily accessible foods that may or may not be good for your body. Plus, with health and fitness becoming a trend now, (hopefully people just want to be healthy for themselves) there are tons of nutrition and energy bars out there to alter/enhance post and pre-workout results. Do they really?

The key is to look closely at ingredients, and know what they are.

Protein Bars: Be careful which of these you pick up. Often times, certain gross ingredients (something like pigs feet) are disguised as something different, some sort of gelatin or collagen. Try to steer clear of that. If you do want to opt for something with protein in it, go for whey, or whey-casein. I was reading in Men's Health that an experiment Baylor University did, reported that men who consumed protein with whey and casein pre-workout, gained muscle quicker than those who just consumed whey.

Sugars: Often times you'll find high amounts of sugar in protein bars. Yes, they might have some energetic boost for you before your workout and some protein, but some of these busters are loaded with sugar. Sugar, or high fructose corn syrup, which is not good for you, at all. When your body tastes something sweet, it automatically believes it's sugar, so to speak, and your blood sugar levels rise. Sadly, this cancels out any benefits you could have gotten from some more whole foods. Like my mom always told me, the less ingredients there are, the better. Usually when the ingredients list is miles long and half the ingredients are unpronounceable, best to put that bar back on the shelf.

Energy- Sometimes do you feel tired after you eat your, "energy bar?" Well, partly, all the sugar you are consuming makes you sleepy, and these bars really don't give you energy. You'll just pack on extra calories. (Don't want that? Opt for something healthier) There are times when you can eat them, like after an intense workout.

Hit the hay on time tonight

Try something new tonight: We all know how important it is to sleep, and feeling tired throughout the day is less than exceptional.

Right before bed, instead of watching some crazy TV show, or any sort of depressing news, opt for something a little more relaxing. Sometimes reading a a leisurely book before bed will help your mind wind down and your body sink comfortably into bed. 

If you like listening to music, listen to something soothing, songs with the sounds of nature or running water is always relaxing. It's all up to you.

So, instead of waking up tomorrow and complaining about how tired you might be, or just feeling drowsy, try our your new routine. Hit the hay on time and set an alarm clock if you use one at the same time everyday. Keep this schedule up and your body will thank you.

Outdoor workouts

Sometimes a simple change in scenery can keep your workouts from getting boring and drawn out. It's as easy as stepping outside and taking a deep breath and deciding to take your workout outside.

Recently, my boyfriend and I went on a hike, a long hike that was a great full body workout. I could feel those muscles working, not just my legs my but also my arms and shoulders. Along the hike, there were ropes for people to help keep their balance in places that were a bit slippery.

Taking your workouts to an off-beaten trail, or just a well-known hike with steps and hills, you'll begin to feel a difference and see your muscles begin to be more shapely, as well as feel the power as you hike.

The scenery at the top of a hike is rewarding, all that work and you're at the top of the world! Go ahead, step outside and give it a try.

If you're not an outside person, or a hiker, just opt for a paved road hike, something that's easier but still you can get in touch with nature and get some time outside to breath and relax.

We love a good nap

Whether you're an afternoon napper, or a evening napper to prepare for the night, we really should only nap between 15 to 30 minutes. You know sometimes you feel like you just can't get up yet? And that nap turns into a hour or two? You wake up, bam, you're more sleepy than when you started out...

Well, in my YouBeauty newsletter from the YouBeauty website, created by Dr. Mehmet Oz, and Dr. Michael Roizen, they explained that sleeping any longer than 15 to 30 minutes, your body goes into, delta sleep. They explain delta sleep as the point in sleep where it's a really deep sleep and when it is interrupted you'll feel more tired.

Sometimes, a half hour or less may seem too short, but keep in mind that this can help increase your alertness and help you make decisions.

They also said that a good nap gives your nervous system time to charge itself back up, helping you be more alert and improve your mood. You might not be as grumpy.  and it'll help your eyes look brighter too! Schedule in some cat naps in the day, and you'll be more alert! I mean, who can resist that?

Get to it now!

zzzz.

Healthy Packaged food choices

My mom sent me this article about packaged foods, what to look out for and what is healthiest.
I found it interesting, especially being a college student, eating always is happening while walking to class or driving in the car.

I think I'll have to print this list out to keep it in my car for future reference.

Visit this link for the list: Shop Smart

sugar substitutes

While there are numerous kinds of sugar substitutes in foods and drinks we consume, though these sugar substitutes can help prevent weight gain in the long run, it doesn't mean you should load up on those substitutes.

Although manufacturers have recognized the common want to lose weight and be healthy, it doesn't mean some of the ingredients in these items are good for you. Also, don't give kids sugar-free drinks, and try to shy away from it yourself.

Even though you may look to a sugar substitute rather than sugar itself, be careful you don't replace it for food.

Also, when the body tastes something sweet, it automatically releases insulin. Sugar and sugar substitutes, when both get into your blood stream, they are processed as sugar anyway.

All in all, take sugar lightly when you think about consuming it. Don't drink too much sugar, and sometimes you won't expect some foods to have sugar when they do. If you buy food with labels on them, be sure to check.

Yuck !

So, the email I got this morning, "Eat This, Not That!" linked to an article about the grossest bugs we don't know we're eating. Pretty nasty. I just thought this article had some good information we should be aware of.

The article said we eat up to one pound of bugs a year...wow. Who would have thought?

Some of those included believe it or not:

1.) Mites: Storage and grain mites can cause the same reactions of dust mites.
These tend to stick to frozen vegetables, as do a lot of these bugs we eat.

2.) Maggots: Gross. They like to hang out in canned foods, like tomatoes, mushrooms, tomato paste and even Maraschino cherries. 20 maggots are allowed for every 100 grams.

3.) Fruit flies: You can just wash them off a piece of fruit...beware of the fruit juice. You can drink five fruit flies with every 8-ounce cup of juice. Raisins also carry fruit fly eggs.

I think that's enough for now...Please read on for some good information to have on hand at  Eat This, Not That!

Adrenals!

DON'T eat this please...

Fight or flight??? Which do you prefer?

Well, our little adrenal glands work hard for us, not only assisting us in this fight or flight situation, but regulating our thyroids, hormones and immunity. Those sound pretty important to me.

To keep healthy adrenals, try to avoid or limit your caffeine and sugar intake. those to substances make your adrenals work hard and sustain high levels of cortisol..keeping them from doing their daily job.

They work best with short term stress, healthy adrenal glands release cortisol to help you deal with stress then bounce back, and continue that process. But, unhealthy adrenals have a harder time bouncing back.

Adrenals that are shot, can take four to six months to fully recover, it honestly depends on how fatigued your adrenals can be. Sometimes kidney infections can be caused by fatigued adrenals, since those organs are neighbors. Be kind to your this organ and you'll be fine.

It can be hard to say no, it' something that we all run into problems with. Especially saying no to those we care for because all we want to do is make them happy and help them. But sometimes we have to think of ourselves and what is healthy for us.

Saying no can do wonders, we've all experienced it. And yet, sometimes, we just feel guilty.
But again, Ellie Krieger has reminded us that it's OK to say no.

If you're not sure how to, just take these suggestions into thought.

• Say "No, thank you" instead: this way you may feel a bit more polite, and still showing the person you're glad they thought of you and it was a nice gesture. You can even throw in, "Maybe next time" if you're just busy and don't have enough time. 
• Ellie suggests throwing in an alternative: if you don't want to do the request particularly, but want to do something else, say it. Suggest that you want to do what you really want to do. 
• If you're comfortable enough, give the reason why you can't help. 
• If anything, clean cut, just say you can't. 
• If you do know someone else who can help, suggest it. Just let the person know you can't help but you know of someone else who can, it may be a good thing for the person you're suggesting. 

Donʻt make these skin mistakes

Drink lots of water to stay hydrated 

bad skin DON'T #1 : Taking those long hot showers
Unfortunately taking those long hot showers is going to damage your skin. It strips your skin of itʻs natural lipids. (EveryDayHealth.com). When these lipids are reduced, it causes your skin to get dry and itchy. We all know that thatʻs super uncomfortable. If you're cold and you want that warm relaxing feeling, try shower in some lukewarm water instead of scorching your skin.

bad skin DON'T #2 : You don't use sunscreen (even during winter)
try to sunscreen your skin up everyday. The suns rays are more harmful now days than in in previous generations. The suns peak hours have extended, it used to be try to stay out of the sun between 10 a.m. and 2 p.m. but now it's until 4 p.m. Who would've thought?
Yes, it may be cloudy during winter and it might not feel like you're getting any sun, but those UVA rays are the same year round (everydayhealth.com). Then go for a moisturizer that's heavier, and soothing, that cold winter wind and air can be irritating to your skin.

bad skin "Don't" #3: Toweling off vigorously after you shower. Just like how you're supposed to pat dry your face after washing, pat dry your body. Rubbing the towel vigorously can irritate the skin. Apply some moisturizer to your skin while it's damp and it'll lock in that moisture.

DO - Drink lots of water daily. If you're a morning coffee drinker, than be sure to suck up that water. Caffeine will dry out the skin and show wrinkles more. So keep that skin hydrated! and don't squint your forehead :)

Best Choices for cereal

Do you find your self standing in that cereal aisle wondering what you should choose because it's so expensive, or you don't wanna crash by the time 10 a.m. rolls by from all the sugar? 

"Eat this, Not That!" by Men's Health posted a list of the best and worst cereals. This brand also makes books, if you want something more detailed. 

and the winner of best cereal goes to: 

General Mills: Fiber One 

60 calories

1 grams fat (0 grams saturated fat) 

14 grams fiber 

0 grams sugars  

next Men's Health ranks 

Nature's Path Organic

Smart Bran 

90 calories 

1 gram of fat (0 grams saturated) 

13 grams fiber 

6 grams sugar 

Try to shy away from, Trix, Honey Smacks and Lucky Charms. 

Fight bad breath

It's not that attractive going to kiss someone or just hanging out with friends and your breath stinks...

Here's a list of a few things that can help you fight bad breath from RealAge.com


Lemons- suck on a lemon, chew one or even get some lemon hard candies. If you're at a restaurant and there are no lemons in sight, just order lemon with sparkling water.

Apples - really?!? yep, this crispy fruit and some friends, like pears have bumps on them and make your saliva work, give a kind of scrubbing action in your mouth.

Yogurt and berries - if you're feeling for something sweet in your mouth, pick up a half a cup of plain yogurt of Sugar free yogurt twice a day. this can help to lower that rotten egg smell, or hydrogen sulfide mouth levels. Yay! that sounds great, I surely don't want to be walking around with rotten egg mouth.

keep your skin healthy

Keep these tips in mind to keep your skin healthy.
(realbeauty.com)

Visit Real Beauty's website for more tips.

Test the makeup on a small portion of your arm to avoid bacteria transfer 

5. Be sure to shower off after your take a dip in the pool: Chlorine will linger on the skin, if you shower after, use super sudsy soap to get all that off. Chlorine dries your skin.

4. Ladies, wash off that makeup before you fall asleep: No matter how tired you are, I'm sure you don't want to wake up to a morning pimple. Leaving your makeup on when you sleep leads to clogged pores and bacteria infections. Not to mention it stays on your pillow, so the next night when you lay down, you're laying in yesterdays makeup.

3. Attention coffee drinkers! Caffeine will dry your skin as well, so keep up and drink lots of water to avoid that thirsty skin. Oh, this also will help you avoid magnification of wrinkles.

2. Don't pop those pimples!! Caution...popping them will push the bacteria and dirt deeper into your pores, just try to keep your hands away from your face.

1.Testing makeup: it's fun to test new makeup, see if that color or style looks good on you? Well, hang back and don't test it out on your face, imagine how many people's fingers and who knows where they've been have touched that same tester...Ew! Test the color or shade out on a small part of your arm. Avoid your face!

Effects of Alcohol on the body

So, I was going to do a post about the worst side dishes you can come across, but then my eyes landed on an article posted by Women's Health explaining the side effects of alcohol on the body. I am a frequent reader of Women's Health and subscriber, it's a great magazine and provides quick and simple work outs that are fat blasting and fun, not just monotonous. anyway.


Very interesting.

Effect's of alcohol:

1. Slower Recovery :(
Hard workouts definitely drain glycogen, or carbs stored in your liver and muscles, leaving them in repair mode. Drinking after a workout slows the recovery of your body; snack on a peanut butter on whole wheat crackers to get some carbs that repair your muscles in your body before hand.

2. Alcohol and fat: your body ends up having to focus on processing the alcohol. Alcohol also breaks down the amino acids and ends up storing them as fat. Then your body doesn't focus on burning those carbs and fat.

3. Sleep deprivation: (to put it lightly)
More so than in men, women's sleep is disrupted, especially in the second half of the night, according to WomensHealth.com. Women are more likely to wake up and get 30 minutes less sleep than if they didn't consume alcohol. It can stunt the human growth hormone output, which builds muscle up to as much as 70 percent.

4. Depletion of H2O and nutrients: 
ahh yes, stomach lining is irritated by alcohol. Your hangovers signal that your are severely dehydrated. That lining thats annoyed, it decreases the absorption of nutrients. not good. That's why your stomach hurts after you drink too much, plus it makes you use the bathroom, good bye nutrients.

Attention! DON'T DIET!

Yes, please and thank you. Here's a tip of the day to boost your metabolism.

I'd love to boost my metabolism, get that fat burning and get fit fast! Right?

DON'T DIET *gasp* don't diet?!

• Well yes, not eating will help you lost weight, but you'll lose everything else too! Muscle, weight, and strength. You'll be unbelievably weak. That isn't a fun place to be in. and plus, your body isn't going to look or feel healthy. AND, you get visceral fat . or the dreaded... *drum roll please* ABDOMINAL FAT! yuck. 
• Don't take the literal meaning for diet  = not eating. Moderation, it's all about moderation...not moderation of fast food now, moderation of healthy, organic, vegetables, proteins etc. 

CUT BACK

So, how many of you may think about dipping those carrots, or celery sticks into some yummy ranch or blue cheese dressing? A nice way to dress up those bland orange sticks huh?

Well, I know that sometimes I do get tired of eating plain tasting carrots and like a dip every now and then. Those vegetables are good right, add that into your daily servings of veggies. But keep in mind that if you dip and eat, you're getting a heap of fat, salt and the terrifying -- calories.

Certain foods you eat make you crave those sugars, fats and salts. Of course the more sugar you consume, the more addicted you will get, and it'll be harder to say no when making a menu selection.

Relief is here, it's possible to stop those crazy menu decisions. You just need to know what you're looking for.

Dopamine is triggered in your brain when eating foods high in fat, sugar and salts, according to Prevention.com 

1.) Ask what some of the ingredients are
2.) if you see sugar substitutes, don't get excited, it's just as bad as regular sugar, if not worse.
3.) If you're grocery shopping, read the nutrition labels. It'll help put your mind in perspective after you see what makes up the food you wanted to put in your body later.

Give it a try, start to detox your body of those chemicals and bad things in it. Decrease your sugar intake and you'll feel more energetic.

Wheat isn't wheat?!

I just read an interesting article about how the wheat we eat now makes us fat, and how it's not even wheat.

Why? It's mainly because of the crossbreeding of wheats now. It's all different from the ancient wheat eaten back in biblical days, even not long ago when our grandparents were growing up. So many foods are messed with now, and not many things are naturally grown anymore. GMO enhanced foods are different from this wheat process, they have their own problems.

Wheat was usually a four-foot tall plant, now it's stumpy and only two-feet tall, according to rodale.com.
What they do is cross non-wheat grasses with wheat to make new genes, weird right? They use high doses of x-rays to induce mutations.

So, some of these chemicals that are used are known to explode when mishandled, that freaks me out a bit. Pesticides, toxic chemicals keep crops alive.

The article also states that the crossbreeding creates  changes in amino acids and gluten proteins, which is what contributes to celiac disease.

Be careful what you buy when you look at wheat products.

Make measurable goals

It's after the holidays and we all may be just getting out of that holiday stupor. Feeling a little sluggish and getting back into that weekly or daily workout routine is harder.

Feeling that in-shape self you were before the grand holidays my be buried somewhere in there.

Well, let's see here, it's still there! Instead of setting a goal of, "I want to be in better shape by summer" set something more measurable. what I'm trying to say is to start with a short-term goal to help get you to the "I want to be in better shape by summer."

1.) Make your goal specific - "I want to run two miles in 20 minutes by March 5" - that's a 10 minute mile, totally do-able. You can do it.

2.) Make a plan of how you'll achieve this goal - "Go to the gym three to four times a week and run on the treadmill."

3.) Look outside the box - if you want to be able to run two miles in 20 minutes, look at what may be slowing you down. Time? Diet? Too many commitments? Narrow down your focus and find out where you can squeeze in some time.

4.) Write it down - write down your goal and post it somewhere visible. keep checking back on your status and motivating yourself in whichever ways you can!

Just be positive, it can be difficult at times, but keep your head up high.