The holidays have officially arrived.

You're in luck.

Baked these  Chocolate Chip Pumpkin cupcakes
for Thanksgiving w/ butter cream frosting
 (using grass-fed butter). 

It's not too hard to keep the pounds away and still enjoy your holiday festivities.

First of all, don't be so hard on yourself that when you eat that last pumpkin cupcake you regret it for three days. Just try to enjoy it. You don't do this ALL year long.

• Use coconut or almond flour. Both are kind of tricky to deal with, but you'll get the hang of it pretty fast. 

• And, another option is to make your own cupcakes out of different ingredients. Whole Foods and or a local health store in your neighborhood sells gluten free flour. Try Bob's Red Mill Gluten Free All Purpose Baking Flour. 
• The thing about this gluten free baking flour is, if you have a hard time baking with coconut flour or almond flour (both take some getting used to, they're both have a thicker texture when you eat it) is that you don't have a hint of coconut taste and it's the same texture and consistency of flour with gluten in it. At least it tastes and feels like it. 

•  Substitute ingredients. If you don't want to cook with sunflower oil, you can simply look up a conversion chart online, and find out how much butter (or quality olive oil, if you must) equals our to the requested amount of sunflower oil (or whatever kind of oil the original recipe requires).

There are little things here and there you can do to keep your holiday flavors in the oven (or microwave) and enjoy the festivities. Dig around and see what you can find, who says you have to sya goodbye to holiday flavorfulness? 

Fuel up before your next workout

It could be easy to think that not eating before a workout might help you loose weight more, or not eating at all is the common thought that is one of the main components of losing weight.

Think about it though. If you don't fuel your body, what will it burn? Yes, there may be some sugars and fats to burn, but fats take longer to burn. Fat goes away with consistent exercise and a healthy eating style. Healthy can be defined in so many different ways. But, my point is. Fueling your body before a workout will help you go longer, harder and faster. You'll be quicker and more agile.

My mom has told me throughout my life to eat something before I work out. On many occasions I have not eaten before a workout, and let me tell you, I feel weaker and don't workout as effectively.

Exercising on an empty stomach increasing the hormone, cortisol, which is a natural stress response your body gives off. Anyway, this can lead to some muscle tissue breakdown...Don't want that happening because of a workout right? Build that muscle! Tone up!

Get a good snack or small meal before your workout. Throw some protein in that meal or snack. Let your food digest to make sure that fuel is available to your muscles. It's ok to have some sugars and carbs after your workout, but just don't go reaching for that doughnut or candy bar.

Fall flavors are upon us!

Fall flavors are finally here, the pumpkin spice latte's, pumpkins, Halloween treats and the holiday season vibe is starting to settle in...In some place in the world leaves will be changing soon and the weather is already starting to get chilly. It's that time of the year to get cozy, grab a blanket or sweatshirt and cuddle up on the couch to relax and drink your Starbucks Chocolate Chai Tea Latte. Here are some things I want to indulge in this fall, what are you looking forward too?

P.S. This isn't too HEALTH related...I'm just excited for the arrival of all this seasonal fun :)

(CC): Holly Leighanne.

1. Cookies galore! The holiday season is always filled with cookies, sugar cookies, chocolate chip, oatmeal and even pumpkin spice! Can you believe it? But if you wanna keep the bulge down and still indulge, look for some heathy recipes using coconut flour! Baking with this instead of regular flour, can be more satisfying. Cookies with coconut flour are usually are a bit thicker, and you may don't need that extra bite...Although, sometimes there is a tinge of coconut flavor, but it's not over powering, especially if you have some pumpkin spice going on. 
2. Pumpkin Spice Latte's and Hot Chocolate: Don't we all love the Starbucks Pumpkin Spice Latte? Or the PSL? It seems as if it's the long awaited flavor of the year. Then when fall is over, we get ready to say goodbye, until next time to our PSL. But hey, that doesn't mean you have to wait a year to have it, make one at home! But for now, just have fun with the atmosphere and dive in to your next PSL. Whole Foods also has one that's available with Almond Milk, it makes it a creamier and dreamy...Satisfy that craving!



(CC): YVRBCbro

3. Pumpkin Scone & Pumpkin Pie treats: So far all of my happiness from fall has come from something pumpkin flavored...is that weird? It's just nice to escape from the crazy energy at the malls and on the roads. People are starting to buy Christmas gifts! And, shop for Thanksgiving. But, I love to take a few minutes out of my day to enjoy a nice warm scone, my favorite, the Pumpkin Scone from Starbucks. Ask them to heat it up, it makes it much more exciting to eat.
4. Having fun: I must say, there is nothing better than getting to spend quality time with those you love most. Family and friends, your pets. Cherish this time you have and be thankful for everything you are blessed with. These Pumpkin Spice Cookies, Latte's and hot chocolates, would not be the same with out the family feel of the holidays. Despite how crazy it might be, take a moment to thank you family and friends. 

Quick Fact!

Eating fruits fresh, means eating them RIGHT after you pick them.

Even though buying and eating fruits in the store is super great for you, keep in mind that some of the health benefits have "gone" away because the fruits have a ways to travel (depending on where you are) before they are placed in the bin at your local grocers. Which means, the fruits have been sitting in a hot truck traveling across the country for a few days, or on a boat.

If you can, buy locally, and that way you know how far your fruits have travelled. Better yet, if you can, grow your own!

Have fun eating those fruits!

Sugar's goin' around

(cc) Samantha
License:http://creativecommons.org/licenses/by-nc-sa/3.0/)

So, one of the things I commonly talk about, is sugar. Why? Well, consuming sugar can be dangerous for your health.

Yes there is natural sugar in fruits, so we do get sugar. But, what about all the foods that have sugar added to it, that don't really need it? Why do we do that to ourselves?

Sure eating sugar is fun, and tasty, but it's not good for you. Do you ever realize, when you eat something full of sugar and wheat, you could just keep on eating?

I was just reading, on Dr. Mercola's website, that in 2009, the average American consumes around 180lbs of sugar a year...Can you believe that? Even infant formula has sugar now...Right. A little bit crazy. When you eat too much sugar, your pancreas overproduces insulin. By cutting out sugars, you can normalize your insulin production, and give your body a break.

What do we eat then, if sugar is taking over all of our foods? Think about it, what makes you feel good? Eat a salad, with some veggies. Steam your dark greens, like your spinach, broccoli, kale. Those are best steamed. Go light on the fruits, eat them at night.

With meat, go with grass-fed, grass-finished beef, salmon, not farm-raised salmon, but Alaskan sock-eye salmon is good. Chicken as a last resort, make sure it's free-range. Eggs are great too, don't go for Omega-3 infused eggs, just normal free-range, or pasture raised.

It's hard to get off sugar at first, it's an addiction. The first few days are the toughest, but once you get past those days, you're on the homestretch to low consumption of sugar diet.

Alternatives and supplements, not the key to health

I'm sure many people in the world rely on supplements, some sort of alternative way to get daily nutrients.

I've heard on many podcasts, read online, that really, the best way to stay healthy is to maintain a clean diet and exercise.

By clean diet, I don't mean hopping on the Weight Watchers train, but just a style of eating, the way you eat.

UndergroundHealth.com makes an interesting, but true point. Just because you're taking a supplement for, let's say, fish oil, that it's good for you. The quality of the supplement is most important. Just like it's crucial to know what goes in to your food.

Because it says it's a vitamin, don't assume it's healthy, do your own research. Know where you're getting your vitamins or supplements. Look at the company's values, mission statement, even ask a naturopath. Find someone who can help you determine what your body needs. It's not the same for everyone.

It's more than calories

Let's talk about calories.

• Calories don't always matter. 

WHY? 

If you pick up a snack that's 100 calories, great, but what's IN it? What ingredients does it contain? 

I mean, do you really think about how many calories you're consuming when you eat vegetables? How many calories does this carrot have? You know it's good for you right? So, there's not as much of a concern. 

Dark chocolate is good for you, at least 70 percent cocoa. Four squares of "Lindt Excellence 70% Cocoa" has 250 calories, and the ingredients are what actually should be in dark chocolate.

It's some of the best chocolate you can consume. Plus it's $3.85 online and around $3.25 at Walgreens.

Now, Haribo Gummy Bears, we've all had some fun with these since childhood, you can play with them, stack them, anything you want! Wonderful fun memories! 

But the ingredients. So, 17 pieces is 150 calories, but let's check out the ingredients. Corn syrup, sugar, gelatin artificial and natural flavors...

I'm not trying to say bad things, I'm just bringing to light the importance of what we are consuming, and how important it is to stay healthy and really think about what you choose to eat...or snack on. And, if you want to snack on gummy bears every now and then, go for it, but don't make it too often. 

The point is, calorie intake is not your main focus. Be mindful of what you choose to eat. 

Happy Independence Day!!

Celebrate your day with some healthy snacks and some night time fireworks :)

Coconut flour cupcakes

My family and I have been celebrating with cupcakes -- a healthier version! I made them with coconut flour, coconut milk, xylitol and only a few more ingredients. They turned out looking small, but they're more filling then they look!

I also decided to make some whipped cream, using sugar, heavy whipping cream and a small amount of vanilla extra. Later, I decided to be adventurous and add some 100 percent cocoa powder, and the chocolate whipped cream, so yummy!!


P.S. I also made another batch of different cupcakes with the general cupcake ingredients! Both batches are super good though!

Have a great Independence Day!!

Regular cupcake ingredients

Sugar, good or bad?

Sugar! The sweet taste of glory,

but how the hazards and health issues roll in with this ingredient.
Sugar-free? Better? Not in all cases. Some of the sugar substitutes are actually worse than sugar itself.

The best way to go is to cut sugar out. But, you have to be careful. Sugar will sneak its way into your foods, protein bars and yogurt cups. Check the labels before your decide your next snack.
That favorite candy bar of yours, try to find a healthier version of it, and check the sugar in it. Or better yet, cut it out. Just try cutting out sugar for a week, the first few days will be hard. Your body will crave and want everything in sight! Stay strong! The results will most likely make you grin to yourself in the mirror.

However! 

Sugar can be good. After spending a long time working out, during a marathon, or hike, you may begin to feel weak, this is probably the best time to consume sugar. This is when you reach for your sugars. 
When you train, your body burns glycogen - sugar. Your body consumes blood sugar and muscle glycogen, and after your workouts you need to replenish this. Hence, products like, "PowerBar Gel." 
Most protein shakes also have sugars. Check your local health foods, or Vitamin Shoppe for more information on which protein you should be taking. Be aware of your body too, be observant of how you react to workouts, to pre and post-workout products, if you consume any.

Don't over expose

My favorite sunscreen, organic, smells
 great and doesn't leave a weird residue on skin either.

 It's that time of year, the sun is hot, the grass is green, the beach and pool are calling your name.
Whether you decide to spend some quality time outside, or just travelling to and from work, don't fry your skin.

Lathering up on sunscreen daily is ultra important to your skin and body health. Protect yourself from getting melanoma, skin cancer. I've been reading more and more, in magazines, newspapers and online news articles, that people are being diagnosed with skin cancer at younger ages.

SPF & insect repellant = Summer perfection.

Soak in these tips before you head outside. 

1. Skip the tanning beds: Time in a tanning bed significantly increases your risk of developing skin cancer. Just don't do it. Embrace your lighter skin tone, and take care of yours if it's naturally darker.
2. Sunscreen and acne: Sometimes there are sunscreens that are so oily and greasy it's cringe-worthy slathering it on your skin, but there are tons and tons of different kinds that aren't so goopy feeling. Though spending a day in the sun dries out your acne, and it seems to be nice and smooth the next few days, the results of this dryness don't show up until a week or two later. Your skin might breakout even more, and the sun damage makes it harder for the pimples and dark spots to heal. 
• TRY: Elemis Aromapure, Vital Face Sun Screen (SPF 15)
  
3. Tan skin doesn't mean you can skip sun protection: The darker the skin, the more melanin you have, but that does NOT make you immune to sun burns. If you're concerned about not getting tan, try a self tanner, or find a place you can get a spray tan you'll like. And, it IS possible to find a self tanner that doesn't leave streaks.
4. Waterproof means waterproof: Of course! It means it will protect you while you're sweating and swimming, but that doesn't mean you shouldn't have to reapply. Always reapply. Sometimes in highly populated areas you see  gloss of an oil like substance on the water's surface, there you have it, that's sunscreen. It will wash off. Apply at least 30 minutes before you get full on sun-exposure, and after you've been swimming reapply. What works best for me is, if I plan on being in the sun for four or more hours, I reapply every hour, depending on how much time I spend in the water.

Protecting your eyes

Here's another reason to go pick up some sunglasses, they can be any style you like that fits your personal taste, as long as it blocks 99 to 100 percent of both UV-A and UV-B rays. If you wear contacts, you should ask you optometrist if they have the same protection.

Harmful rays from the sun can increase your risk for eye problems, like, cataracts and cancer of the eyelids.

Be sure to check in with your eye doctor to ensure your eye health. Being in Hawai'i, it's a sunny beautiful place, let's make sure we'll always be able to see it!

Sore? Hit the gym.

Maybe not hit the gym TOO hard. But, working out when your muscles are sore, helps them to be, well, less sore. It sounds strange but it's true! Minus the stretching and massaging you should be doing, working out two days later after being sore really helps!

A light workout a home even works, you really don't have to go to the gym if you don't feel like it.

But remember that your muscles are healing too, so take it easy.

Get your hydration on!

Drinking water is vital to our survival, it's an important factor to weight loss, and feeling good in life.

• Sometimes when you think you're starving, you're actually really thirsty, especially if you've eaten not to long before hand. Give it a shot. If you feel like you're hungry sitting in front of the TV, or studying, get  glass or bottle of water and sip on it. You just might notice that the hunger feeling dissipates. 
• Another good reason to drink water, it keeps your kidneys healthy. If you've ever come across a kidney infection or UTI, drinking water is KEY to flushing out "germs." 
• Always get your hydration on. Staying hydrated keeps you in a good mood. Even when you are just a little bit dehydrated, you'll get cranky.

Short tid-bit on breakfast

We all know that breakfast is probably one of the most important meals of the day, and sometimes, resisting those tempting blueberry pancakes and hot steamy waffles is hard, but if you do, you'll be glad you ate something else.

Eating a breakfast high in fat will keep your sugar and snack cravings away. It really does. Eggs are a good choice for breakfast, and that too is protein. If you're able to cook your eggs using grass-fed butter, bam, even better. The chances are, you'll feel more full doing this than eating a bowl of cereal.

Outside is the key

Why is outside the key to working motivation and loosing weight?

Well, being outside is easy! Step outside your door and there you are, see, easy right?
Anyway, you might push yourself more when you're outside. You'll want to workout. I was reading in my SELF magazine, the April issue, and you're 23 percent more likely to repeat a workout session if it's outside.

Sometimes the view along the way will keep you pumped.

I think working out outside can be more fun! Sometimes a change of scenery can inspire you to workout even more, or work harder than you would running on a treadmill or lifting weights.

Take a break and use your body weight. Your body is the best tool you've been given, take advantage of it. Go for a hike and work your quads and calves. Grab your kettle bell and go out to the lawn or a park somewhere to do some swings.

Being outside will wake you up and give you more energy! If it's a hot day, don't forget to hydrate and pack some snacks with you.

Try it! Give yourself an outside work session, you'll feel refreshed and ready to continue your day.

Caution! Not all packages tell the truth!

Sometimes we think what our food says on the package is a good thing! But, really, consider what the packaging is telling you, what the product is and what the ingredients are.

Calorie counting might not be the smartest thing to focus completely on. Sugary foods don't always have a ton of calories, but they aren't the healthiest thing for you to eat. Look at the ingredients, consider what you want to really put in your body. Because it has less calories, doesn't mean you should eat it and it's healthy for you.

Some points to keep in mind while shopping:

1.) Sugar free: if you look at something that's sugar free, there most likely is a "sugar free" replacement inside, which might affect you worse than sugar would. Xylitol is something that can be a good substitute. It's naturally produced and is even found in our bodies! (xylitol.org). If you are concerned about cals, it does have 40 percent less calories than sugar.

2.) Wording: Just because something says "organic," doesn't mean it has less calories and that it's the healthiest thing for you.

3.) Low-fat: According to an article I read on Women's Health, (womenshealthmag.com) less fat makes it easier for people to consume more, because they are less guilty about eating that product. But! Remember, certain fats are good for you. Not all are bad fats.

Torch some calories quick!

Once the workout is done, you're feeling pretty good, right? 

What did you do for your workout? Treadmill, elliptical?  If you're running short on time, and want to get more out of your workouts than just running, intensify your workout. 

In just 15 minutes you can torch the same or even more calories than the half and hour spent running on the treadmill (although changing your incline and speed is great too if you REALLY LIKE running). 

To these short workouts, you don't need the gym, to cut time on parking and trying to find a machine, you can just do this at home. Put on some music to pump you up and get started! 

This is just a sequence sometimes I like doing:

(You can time yourself just using a clock for 15 minutes.)

Swings (1 minute) 

15 sumo squats with bicep curl

Plank (1 minute. Plus, there's a lot of variations to planking)

Swings (1 minute) 

Push-ups (10x)

Diamond push-ups (10x)

Swing (1 minute)

Do this routine maybe 2 or 3 times. If you aren't sure what something is, click the exercise and it'll take you to a video or instructions (I'll try to have pictures later on, but this is something for now).

Make up at the Gym, yes or no?

It's OK to want to look cute when you do your workout. After all, that's why they made some cute workout clothes, right? Aside for the support and moisture wick clothing, make up becomes another part of the question. Is make up a do or don't at the gym? Or even during a outdoor workout with your loved one or bestie.

Less is more. We all know that packing on the foundation, eye shadow and liner isn't going to cut it. You'll look like a raccoon in no time.

Exfoliation and a clean face before going to the gym and putting makeup on will help you start and leave with a fresh, clean looking face.

Keep in mind that wearing too much makeup can cause breakouts, especially since that sweat and heat you're producing will open up your pores. Your makeup will be running and clogging those opened up pores, so be careful of your choice of makeup.

In an article by MyDailyMoment.com, hypoallergenic can really mean anything the company producing the product wants it to mean. There are no federal definitions on what hypoallergenic is. Be careful, just because it says it, doesn't mean it's truly hypoallergenic.

Here are some of my beauty favorites if I'm heading to the gym or going to workout with my loved one.

Bath & Body Works, Warm Vanilla Sugar,
 Fine Fragrance Mist  

1. Bath & Body Works - Warm Vanilla Sugar, Fine Fragrance Mist: It smells great and gives an extra boost to accompany your deodorant you might have remembered to put on...
2. The Body Shop - Mango Lip Butter: This, again, smells good and keeps your lips hydrated and those cracks long gone throughout your whole workout. 
3. BareMinerals MATTE makeup- This face powder is awesome. It's so light and doesn't run all over your face. I don't develop weird breakouts if I wear during my workout. 
4. Hairband: These hairbands can be found at any drugstore right down the street. they keep you hair from flying all over the place and keep those little stray hairs that like to escape halfway through your workout in place. Break these puppies in though, they're kind of tight at first, but they loosen up. 

Left: Mango Lip Butter, The Body Shop; Right: BareMinerals MATTE powder;
Hairband 

"Eye" spy some Eye Cream

Eminence Eye Cream 

When's a good time to start using eye cream?

My mom got me using eye cream in my teens, it's never too early. I personally like the thought of keeping wrinkle free eyes and healthy skin around my eyes for as long as I can.

But, aside from the fact that our eyes are the windows to our soul, by age 30, aging signs around our eyes will begin to show, and in our 20's, sun damage will start to rear is ugly head, unfortunately. It's best to keep that sunscreen on and keep those eyes nourished.

By 30, coQ10, produced by the body is for basic cell functioning. As we age, these levels decrease, which is what will contribute to show those signs of aging around the eyes.

To help prevent those lines around the eyes, pick an eye cream rich with antioxidants and one that'll keep your skin plumped and hydrated. I personally like this eye cream by Eminence my mom passed along to me. Plus it's a certified organic product.

Do you know how soda affects your body?

In the early 1880's the first cola-flavored drink was introduced...That long ago? Amazing.
Different types of soda's have been popping up through out history. We've got Ginger Ale, which started in Ireland and we've got soda water, which pretty much started it all.

And, perhaps many of us remember growing up and soda being the main drink at birthday parties, classroom parties and anywhere you went to get food, or drink.

But, within the last few years, I've personally noticed a drastic change in the amount of people drinking soda. I'm not sure of the facts, but through speculation, more people seem to be straying away from the product.

There's this little diagram my mom sent me in an email, here are some things I found interesting.

1. A 12 oz. can of soda has 9 teaspoons of sugar, or corn syrup, sucrose. This leads to weight gain, belly fat, and type 2 diabetes.
2. The caramel, or brown coloring, the chemicals that produce this color have been linked to cancer (lung and liver) in lab rats and mice.
3. The amount of sugar and acid in the soda can lead to tooth decay.

It's fun to drink every now and then, but like we all know, the best choice is water. If you need a sugar fix, go for something else. Tea is always good, Tazo Tea, or a passion tea lemonade drink from Starbucks.

I know there's tons of information out there on soda how it affects your body, but I'll just list a few things that could happen as a result from consuming soda daily, or routinely.

There's other things to keep in mind, but these are a few simple facts to be aware of.

P.S. sorry for the lack of photos, I'll get more in here soon.

Healthy Liver = Happier, Healthier You!

First off, your liver is such an important part in ridding your body of toxins and filtering you out. It also helps to regulate fat in your body (i.e. bile. yuck, but necessary.)

I was reading in an article on Suzanne Somers newsletter, there are many ways to keep your liver healthy, and you living longer. We all want longevity right?

Things to incorporate into your diet (if you haven't already)

• Eggs: They are good for you, and full of so many nutrients that the egg is basically producing life itself. They have an ingredient that helps your liver create bile. .
• Omega-3's and fatty acids: These you don't have to take a supplement to get. You can get these essentials from walnuts, salmon and much more. 

These are just a few things that are important to keeping your liver running. Also, if you tend to be a heavy drinker, or enjoy drinks, just remember that your liver has to process and handle the alcohol. Maybe, for the sake of your liver health, cut out the alcohol, or just don't drink so much as often. 

Some links I've enjoyed: 

Healthy Fats - Avocado 

Sleep Myths - Wine, Caffeine and more 

Exercise in the A.M.

It might be hard to wake up that body in the morning when it's so warm and comfortable in your bed...But, it's true that exercising before you start your days events, treats won't be as tempting and you'll sleep better at night. So, who knows...getting up to exercise and sleeping better at night...You'll definitely be able to get up and be well rested!

• As the day goes on that willpower of making healthy and smart decisions wears away, unfortunately. But, exercising in the morning will help to keep some of that willpower going strong throughout the day. 
• How many of you actually feel hungry after you workout? If you don't, that's normal! Most people eat less after they workout. Yeah! Also, it'll be easier to resist that chocolate cupcake later. 

Now, we approach the part of actually getting out of bed and getting those shoes on. 

Well, what's helped me in the past, was just the sheer power of my mind. And, going to bed at a decent hour the night before. 

• Remind yourself about how you feel after you workout, and that it is, in fact easier to make healthier food decisions. 
• Set several alarms, only if it's hard for you to wake up in the morning and the snooze button becomes your best friend. Write yourself little encouraging notes along the way to change and when you get back, like "Way to go!" 
• Keep a journal of the days you've worked out and what you did. Keep yourself happy and motivated. 
• Keep a notebook also of the foods you eat, yes it takes extra time, but diet has so much to do with health and weight. 
• Plan you workout with someone else. That way it'll keep you motivated to do your best, who says a little competition is bad? 

Healthy reasons to indulge in some dark chocolate

Milk chocolate can often be the chocolate of choice, creamy, milky, and just so yummy, it's too easy to gorge on a a whole bar, or two.

But, dark chocolate has proven to be healthier with no toxins. Some studies say get dark chocolate up to at least 65 percent dark chocolate, but then there's some that says 70 percent is better. There are tons of benefits to eating dark chocolate.

The darker the chocolate, the better. It's tough to eat the darker it gets, honestly, but 70 percent dark chocolate by Lindt, or 72 percent from Godiva, both yummy and smooth.

Dark chocolate has lots of fat in it, but it's good fat. Unlike, in milk chocolate, there's a lot of added sugars.

Some benefits: 

- Dark chocolate is rich in flavonoids and antioxidants. It fights free radicals, which could be connected to aging. When there are too many free radicals hanging out in your body, it can cause diseases.

- It also helps to reduce the risk of heart disease. (That's a plus!)

- According to EveryDayHealth.com, a recent study explained that in women, those who ate at least two dark chocolate bars a week had a lower risk in getting a stroke.

Now, these are just three reasons why eating dark chocolate can be beneficial. Check out more at EveryDay Health's website.