Improve your sitting game

Photo: Ann Kathrin Rehse

How many of you sit down for almost eight hours a day at work? If it's not at work, do you travel a lot? Or are you a student? Spending countless hours studying at Starbucks,  a local coffee shop or library. Those long hours sitting at work or on a plane, wherever it may be - not healthy. I'm sure you may know that already, as you can find plethora of articles and studies out there proving so.

Do not fret! I recently came across a post on PopSugar.com sharing with us how to activate your muscles when you're glued to a chair all day. Alright, pop a squat and get reading on PopSugar.com

Here's a sneak peak on what you'll find in this article...

"Typically, when we sit in a chair, we dump our weight forward, curve our backs, and pull our shoulder blades out of position. The result is asymmetry — the muscles in the front of the body are way too tight, the muscles in the back way too long... help change your posture, and fight the adverse effects of slumping at your computer." - Men's Journal via PopSugar.com

Healthy Tidbits to live by: Part 2

1. Stay Hydrated:
• Bring a water bottle with you and sip throughout the day. I usually bring no less than 24 oz. If you're walking around at school, that's a easy size to carry and you can refill a fill station, or water fountain. However, if you don't want to fill up at a water fountain (which can sometimes be not the best water), go for some like 34 oz or more. 
• Concerned if the water is filtered or not? bobble water bottles filter your water
2. Have a sweet tooth? 
• If you've got as sweet tooth, or just enjoy your treats, go for it. Just don't indulge everyday. Find something healthy, like a small square of dark chocolate (70% or higher). Lindt is my ultimate favorite, smooth, chocolatey, and the darker the chocolate, the yummier it gets! 

Lindt has a 60-piece Dark Chocolate Sea Salt for $21.
 It'll last you two months if you eat one a day!  Photo: screenshot

• Don't be afraid to indulge everyone once in a while, just figure out how your body works. If you indulge on, say, a piece of cake, or two (or three) cupcakes, you may have to fit in more exercise the next few days. Don't beat yourself up about it though. 

Healthy tidbits to live by: part 1

Whether it's winter, summer, spring or fall, there is always something you can do to make your routine a bit better than the day before.

Let's start with a couple of ideas:

PopSugar Fitness provides great 10-minute workouts that whip you into
 shape quick.
photo: Screenshot

1. Make exercise part of your daily routine.
• Morning, noon or night, whatever works best for you, get that workout in. Don't push yourself so hard because then you'll end up doing more harm than good. If it's been a while since you've last worked out, start off easy. Lower the amount of weights you lift, lessen the amount of time you do cardio. Gently work up to it. When you start feeling like your workout is getting too easy and you can breath regularly without huffing and puffing, it's time to kick it up a notch. 
• Plus, if you're eating healthy and working out, you'll hop back in shape pretty dark quickly.
2. Eating healthy, for your body.
• I don't like saying "diet," because most think that it's eating less, but that isn't always the case. Sometimes it's just changing the way you eat. Cut out sugars, soda and fast food.  Eating sometimes can feel like a science, especially when you start reading what is actually in the foods you consume. 
• Don't freak, it's easy to do that, just take it easy. Don't beat yourself up if you slip up and have a cupcake or two, just accept it and move on. Add 10 more minutes on to your next days workout if it'll help ease your mind.

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

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

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

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 

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!

Top Healthiest Cities

Is your city healthy? Does it make you feel fresh, fit and motivated? or sluggish, tired and gloomy?

Well, I got my Women's Health issue for January/February and came across the "The Healthiest Cities For Women." 

Among the top 10 healthiest cities we have:

1. Raleigh, N.C.: In this booming city of good shopping, 81 percent of the women over 40 stay on top of their mammograms. Also, even if you feel just fine, it's good to go get a physical to check up on your body and keep it maintained.

2. San Jose, Calif. (of course): Here we have many days of sunshine a year, (just like California's neighbor, Hawai'i! surprise!) get out and get running. Women's Health reported that many of the women run, swim and or lift weights, which keeps their bodies toned and tight. Also getting out in that snow when that time of the year hits, snowshoes or cross country skies burns up to 490 calories...Hello cute swimsuit :)

3. Austin, Texas: The women in this city eat lots of fruits and veggies every day, which helps them to lower their risk of certain forms of cancer. Not only do these low-caloric and sugar foods help with reducing cancer risks, but keep your weight at a comfortable rate.

Women's Health has a complete list of Top 10 on their site.

Start now and help to make your city healthier and make the list, well in the top 10!! (hint: come on Hawai'i, I mean who can resist this beach for a run, North Shore, anyone?)

The North Shore on O'ahu offers great places to swim, surf, run and play volleyball on the beach with friends. 

Hungry at midday???

I know I'm hungry all day! After the searching and wondering how to keep that hunger at bay...I came across this article the again, Ellie Krieger shared in her e-mail newsletter.

Do you sometimes find yourself hunting around for some kind of snack after lunch?  like 2ish or sometime around there? and that burger is sounding pretty good? or that cookie! mmm which one?

Well, before you grab that cookie, think again about you grab, and about if you'll have to workout harder later, plus your health later on in life. I know it's tough to get that workout in and sometimes can be a dread, but your body is low on fuel when you get tired midday.

Creating a snack with high protein and some carbohydrates is good for you. If you're hungry before your workout, try to eat that high protein snack at least an hour before your workout and you'll keep your energy level high.

Some of these snacks don't take long to prepare, try to that in the morning before you leave, maybe wake up 10 minutes earlier to allow for snack preparation, or make it the night before to just grab when you leave, (to spare you waking up earlier).

Some healthy-energy snacks include: 

 Get that peanut butter fix- a sliced apple with one tablespoon of peanut butter

Still enjoy your bread -Turkey and tomato on whole-wheat bread (just 1 slice will do it)

Eggs? - a hard-boiled egg and a piece of fruit. 


Lettuce wrap- take a piece of turkey and wrap it up in lettuce. (you'll be pleasantly surprised; just THINK of the lettuce wraps at California Pizza Kitchen...your version)

Breathing in some good

Sometimes it's hard to think of breathing as something that can calm you stress levels down significantly. It's strange...But when you really think about it, breathing properly in a stressful situation can bring you a feeling of peace and put your body at ease.

Again, faithfully the Ellie Krieger articles have saved my stress levels and reminded me to breath properly.

After all, Ellie mentions that it's important to breath properly so that all of your cells get oxygen, and don't forget your brain too.

I don't know how to illustrate this post, so I hope it's not too wordy, but challenge yourself to a five minute breathing session. Be aware of your breathing and see what happens.

Paleo Diet

Paleo Diet... heard of it?
It's something that I had never heard of. But, interestingly enough, it's pretty awesome.

So to get into a bit more detail, The Paleo Diet Web site states that it is an approach like a low carb, high protein diet. It's based on a historical basis; what our ancestors ate.

Meaning, our ancestors ate less carbs, well pretty much none of the following: refined sugars, grains, bread, processed carbs. That pretty much covers the "western" diet.


The agricultural revolution brought in new and different cities and civilizations. Interesting because the agricultural revolution isn't spoken about much, but it did bring in chronic disease. although, it also introduced so many great things as well, everything has it's ups and downs.


So pretty much, the diet targets foods that our bodies have evolved to eat, which provide foods that promote health and optimum functioning.