tag:blogger.com,1999:blog-13134212747257754222024-03-12T20:12:34.088-07:00Nutritious GossipJustinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.comBlogger49125tag:blogger.com,1999:blog-1313421274725775422.post-23808294880022447042013-07-24T12:48:00.001-07:002013-08-11T15:15:16.470-07:00How can I gain muscle, not size?<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-ZUcaethSpIU/UcopicFNX8I/AAAAAAAAAWI/fReF0ZkVkvU/s1600/Girl+weight+lifter.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-ZUcaethSpIU/UcopicFNX8I/AAAAAAAAAWI/fReF0ZkVkvU/s320/Girl+weight+lifter.jpg" width="320" /></a></div>
Most women stay away from weights and resistance training because a fear of getting bulky.<br />
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Without proper lifting and eating techniques, it is possible to build bigger and bulkier muscles than you were going for.<br />
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If you're going for long, lean, feminine muscles then try these four easy steps!<br />
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<b>Step 1 Eat like a lady.</b><br />
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<li>Five small meals a day spaced out evenly. Approximately 300 calories each.</li>
<li>Make sure to get 10-15 grams protein and make sure there is fiber in every meal or snack.</li>
<li>Add healthy fats like olive oil and avocados to your dishes.</li>
<li>Drink water- half of your body weight in ounces daily. More if you drink caffeine or alcohol.</li>
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<b>Step 2 Get moving.</b><br />
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<li>High intensity interval training. Do your favorite cardio workout as fast as you can for 30 seconds. Catch your breath for 1-2 minutes and repeat for 20 minutes. Do this 2-3 days per week.</li>
<li>Alternate in between your short interval sessions with longer cardio sessions 2 days a week. Shoot for 30-60 min depending on your intensity levels.</li>
<li>Other days continue to be active but lower intensity like walks, shooting hoops, or playing with your pets.</li>
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<b>Step 3 Time to tighten.</b><br />
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<li>Focus on resistance exercises with bands and cords that tighten your muscles without adding weight and bulk. Body weight exercises like knee pushups, planks and lunges are also great.</li>
<li> Three to four days a week maximum. More could cause you to gain bigger muscles to handle all of the training.</li>
<li>Target all major muscle groups once a week. Twenty reps each exercise two times to start and then work up to three if it becomes to easy. Do them slowly to exhaust the muscles without using momentum.</li>
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<b>Step 4 Finish with stretching.</b><br />
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<li>Work on your flexibility to avoid the appearance of tense and bulky looking muscles.</li>
<li>Save stretching for the end of your workout to avoid injury during exercise.</li>
<li>To help organize a stretching routine, start with the bottom half of your body and work up. Example: Start with Calves, continue with Quads(front of thighs), hamstring(back of thighs), hips, back, abs, arms (bicep/tricep), shoulders, finish with chest and neck.</li>
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For additional assistance I train women in the Los Angeles area and would like to help you target your specific goals! I can be contacted through my website at <a href="http://getfitwithjustine.com/">getfitwithjustine.com</a>.<br />
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Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-37293709955348085992013-05-15T07:11:00.001-07:002013-05-15T07:11:38.190-07:00Two Stretches for Runners to Try<a href="http://2.bp.blogspot.com/-fW5hOTz6YZI/UYKZqbV0QSI/AAAAAAAAAVU/85_I89Dus1E/s1600/photo+1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-fW5hOTz6YZI/UYKZqbV0QSI/AAAAAAAAAVU/85_I89Dus1E/s320/photo+1.JPG" width="320" /></a>Tight hips and hip flexors are a struggle most runners will eventually deal with without proper stretching. Work up to doing both stretches below at the end of every run to prevent injury and tight muscles.<br />
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<li><b>Basic runners lunge</b> - The first photo is more concentrated on the hip flexors and is great for any level of flexibility. Focus on standing tall, engaging your abdominals and pressing your hips forward until you can feel a stretch down the middle of your quad and up through the front of your hips.</li>
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<li><b>Deep runners lunge</b> - The second photo shows a deep version of the stretch which is really great for opening the hips and best for those who are already a little flexible. Lunge forward as far you can while holding on to support as needed. Lean your upper body forward until you feel a stretch on the front of your hip on the back leg. You will also feel a stretch on the back of the front leg. </li>
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<a href="http://2.bp.blogspot.com/-c87zEiddY10/UYKaUaFZ12I/AAAAAAAAAVc/2u7IkV-_J30/s1600/Man+lunge+stretching.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-c87zEiddY10/UYKaUaFZ12I/AAAAAAAAAVc/2u7IkV-_J30/s320/Man+lunge+stretching.jpg" width="320" /></a>
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Hold each stretch for 20-30 seconds each leg.<br />
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This stretch is great for anyone, not only runners. Take a quick break from your desk job or errands and try out the runners lunge stretch. You will return to your day rejuvenated.<br />
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In addition to the above stretches, I recommend you use the following hamstring and quad stretches for your post workout routine.<br />
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<a data-ved="0CAgQjRwwAA" href="http://www.medicineofcycling.com/blog/stretching-routine-for-cyclists-2/" id="irc_mil" style="border: 0px; clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img height="220" id="irc_mi" src="http://www.medicineofcycling.com/wp-content/uploads/2012/07/9-Back-of-Leg-Stretch.jpg" style="-webkit-background-size: 21px; -webkit-box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; background-color: white; background-image: linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)), linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)); background-position: 0px 0px, 10px 10px; background-size: 21px; border: 0px; box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; margin-top: 260px;" width="218" /></a><a data-ved="0CAgQjRwwAA" href="http://www.martin-plowman.com/2012/04/09/5k-run-plan/" id="irc_mil" style="border: 0px; text-align: center;"><img height="200" id="irc_mi" src="http://www.martin-plowman.com/wp-content/uploads/2012/04/Toe-touch.jpg" style="-webkit-background-size: 21px; -webkit-box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; background-color: white; background-image: linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)), linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)); background-position: 0px 0px, 10px 10px; background-size: 21px; border: 0px; box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; margin-top: 270px;" width="200" /></a> <a data-ved="0CAUQjRw" href="http://malehealthtips.blogspot.com/2011/06/hamstring-stretches-and-muscles.html" id="irc_mil" style="border: 0px; text-align: center;"><img height="190" id="irc_mi" src="http://3.bp.blogspot.com/-_b8UQcpeuKI/TgGXOI_jfrI/AAAAAAAAACc/YUftjKg5aaw/s400/Hamstringstretch.jpg" style="-webkit-background-size: 21px; -webkit-box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; background-color: white; background-image: linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)), linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)); background-position: 0px 0px, 10px 10px; background-size: 21px; border: 0px; box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; margin-top: 172px;" width="209" /></a><br />
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Source: <a href="http://www.frankfortphysicaltherapy.com/health_topic_hamstring_exercises.html">Hamstring Exercises</a>, <a href="https://www.google.com/search?q=quad+stretches&rlz=1C5CHFA_enUS509US509&tbm=isch&tbo=u&source=univ&sa=X&ei=3S6FUeGnG-HpiwKl7oDYDg&ved=0CEAQsAQ&biw=1248&bih=779">Quad Stretch</a><br />
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<br />Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-85605104626990058682013-04-05T06:18:00.000-07:002013-04-13T13:17:52.361-07:00Nutritious Snacks for your Metabolism<a href="http://1.bp.blogspot.com/-2AlOTldo9EE/UV7ILIMgAJI/AAAAAAAAAUw/BweN5QEqajE/s1600/couple+grocery+shopping.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-2AlOTldo9EE/UV7ILIMgAJI/AAAAAAAAAUw/BweN5QEqajE/s320/couple+grocery+shopping.jpg" width="213" /></a><br />
Take the guesswork out of your grocery list and use the snacks below to keep you on track with your healthy routine.<br />
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<b>Apples with Cinnamon and Peanut butter dip:</b> Sprinkle cinnamon in 2 Tbsp peanut butter and use as a dip for your sliced apple.<br />
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<span style="color: black;"><b>Small smoothie:</b> Blend 1/2 banana, blueberries, flaxseed, almond milk, and ice. (add 1/2 scoop of whey protein for thickness or extra protein if desired.)</span><br />
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<b style="font-weight: bold;">Carb free protein drink and 10 almonds</b><b>:</b> Isopure is my favorite carbohydrate free protein that comes in a variety of different flavors. Enjoy with almonds to include healthy fat and carbohydrates.</div>
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<b>Artichoke and Greek Yogurt Dip with Vegetables:</b> Mix Greek yogurt, chopped hard boiled egg, chopped artichokes, garlic and pepper. Eat with your favorite vegetables instead of chips.<br />
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<b>4-6 oz Green Veggie juice with 1/4 cup walnuts: </b>Look for pre-made versions at your grocery store. One that specifically does not have added sugar.<br />
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<b>Hard boiled eggs and carrot sticks:</b> Boil your eggs early in the week and you can quickly grab and go at any time.<br />
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<b>Late night</b></h3>
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<b>5 oz glass red wine and small handful cashews:</b> Red wine is great for your heart and even belly in monitored amounts. Keep it at one glass to reap the benefits.<br />
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<b>Low fat greek yogurt, sunflower seeds and cinnamon:</b> Put in the freezer for a few minutes before you eat it to make it feel more like ice cream.<br />
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<b>Low fat cottage cheese, chopped tomatoes and lemon pepper:</b> Mix them all together and enjoy.Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-17950069627059346862013-03-02T11:13:00.001-08:002013-03-02T11:13:28.543-08:00Nutritious Metabolism Tips <b><br /></b>
<b>Five Easy Ways to Speed Up Your Metabolism!</b><br />
<a href="http://4.bp.blogspot.com/-DhDfuPtH3hE/US2EqWP2upI/AAAAAAAAAUA/ucWe13HTbvw/s1600/women+lunging.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://4.bp.blogspot.com/-DhDfuPtH3hE/US2EqWP2upI/AAAAAAAAAUA/ucWe13HTbvw/s320/women+lunging.jpg" width="320" /></a><br />
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<b>Start Lunging </b>- When you lunge, your abs, butt and almost all of your leg muscles engage to help perform the exercise. The more muscles being used, the more calories you burn.</div>
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<b><i>Idea</i>:</b> Try side lunges, walking lunges and even lunge jumps. For more variations and exercise instructions check out the link below.</div>
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<b>Detox with flaxseed </b>provide the perfect addition to your favorite meal. They contain antioxidants, fiber and healthy fats. See link below for more information and ways to eat flaxseed.<br />
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<a href="http://2.bp.blogspot.com/-nnpc5JvRi9c/US2FRkdb1OI/AAAAAAAAAUI/78wUGC0rcEI/s1600/grapefruit+red.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="247" src="http://2.bp.blogspot.com/-nnpc5JvRi9c/US2FRkdb1OI/AAAAAAAAAUI/78wUGC0rcEI/s320/grapefruit+red.jpg" width="320" /></a><b>Eat Grapefrui</b><b>t </b>- Have as a mid-morning snack to curb your appetite until lunch. They are high in fiber and water while also being low on the glycemic index. This will help avoid a spike in your blood sugar.</div>
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<b><i>Tip</i>:</b> Eat with cinnamon on top to further boost your metabolism and ease the bitterness of the grapefruit.<br />
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<b>Try Something New </b>- Variety in a workout regimen can enhance results by incorporating new muscles and preventing boredom from a routine. It will also help prevent injury from overuse. To start, use the variations of a lunge suggested above.<br />
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<a href="http://2.bp.blogspot.com/-SIt1zHhepBM/US2Frje3mTI/AAAAAAAAAUQ/BPLro31qgBo/s1600/pumkin+seeds.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-SIt1zHhepBM/US2Frje3mTI/AAAAAAAAAUQ/BPLro31qgBo/s320/pumkin+seeds.jpg" width="213" /></a><b>Replace Chips with Pumpkin Seeds </b>- They have the healthy fats we need without the added oils and none of the bad carbs that are in our favorite chips.<br />
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<b><i>Suggestion</i>:</b> I found pumpkin seeds in the shell at Trader Joe's. They are light, crunchy and dusted with sea salt. 15 oz bag for only $3!<br />
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<b>Related Sites</b><br />
Flaxseed:<br />
<a href="http://www.webmd.com/diet/features/benefits-of-flaxseed">http://www.webmd.com/diet/features/benefits-of-flaxsee</a>d<br />
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<b>Lunges:</b> <a href="http://exercise.about.com/od/lowerbodyworkouts/ss/howtolunge_2.htm">http://exercise.about.com/od/lowerbodyworkouts/ss/howtolunge_2.htm</a><br />
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<br />Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-53647262031504467102013-02-23T17:59:00.000-08:002013-05-03T07:24:50.754-07:00Fun Fact: Milk Thistle Benefits for a Hangover<div class="separator" style="clear: both; text-align: center;">
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Milk Thistle ~ A purple flower with green leaves, native to the mediterranean, is primarily used to treat liver and kidney issues. This hidden gem has many wonderful healing abilities, but one in particular might really spark your interest.<br />
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Milk Thistle may be the ideal hangover buster. <span style="background-color: white;">If you have one drink too many and are feeling under the weather, t</span>ry 200 mg of milk thistle to help detox the excessive alcohol. You can find it at any drugstore for around $5.</div>
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If you are already prepared, you can take the same amount before you go ou<span style="background-color: white;">t, </span><span style="background-color: white;">preventing a hangover in the morning.</span></div>
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Hope you enjoyed this fun piece of information I found!<br />
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Do you have any other home remedies for people that may be dealing with a hangover?<br />
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Sources:<br />
<a href="http://www.blogger.com/goog_2110164524"><br /></a>
<a href="http://medical-dictionary.thefreedictionary.com/Milk+Thistle">http://medical-dictionary.thefreedictionary.com/Milk+Thistle</a><br />
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<a href="http://www.doctoroz.com/videos/quick-fixes-prevent-diseases-you-fear-most?page=3#copy">http://www.doctoroz.com/videos/quick-fixes-prevent-diseases-you-fear-most?page=3#copy</a><br />
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Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-81392392866038052092013-01-31T05:31:00.003-08:002013-02-21T18:10:17.286-08:00Nutritious Metabolism Tips for Valentine's Day<a href="http://2.bp.blogspot.com/-9YlsGCx-icg/UQh52Zms7eI/AAAAAAAAATE/EFa1rNdfoC4/s1600/valentine+chocolates.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="http://2.bp.blogspot.com/-9YlsGCx-icg/UQh52Zms7eI/AAAAAAAAATE/EFa1rNdfoC4/s1600/valentine+chocolates.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-9YlsGCx-icg/UQh52Zms7eI/AAAAAAAAATE/EFa1rNdfoC4/s320/valentine+chocolates.jpg" width="320" /></a><a href="http://2.bp.blogspot.com/-9YlsGCx-icg/UQh52Zms7eI/AAAAAAAAATE/EFa1rNdfoC4/s1600/valentine+chocolates.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="http://2.bp.blogspot.com/-9YlsGCx-icg/UQh52Zms7eI/AAAAAAAAATE/EFa1rNdfoC4/s1600/valentine+chocolates.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><br />
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<span style="background-color: white; color: purple;">Use the following tips to get you feeling confident</span><span style="background-color: white; color: purple;"> and beautiful for that special someone.</span><br />
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<li><b>Climb the stairs or take a walk on your break.</b> You may be one of those people who are so busy with work that it is hard to find time to make it to the gym. Make use of your breaks to do stairs or quick walks instead of sitting. </li>
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<li><b>Try this post-workout protein smoothie.</b> From the beloved book <i>Eat, Drink and Be Gorgeous Project</i>, 2 scoops whey with glutamine in it, 1 cup berries, 1 scoop greens powder or a handful of spinach, water and cinnamon. Blend with ice. Tip!: I always add 1/2 frozen banana for added thickness and flavor.</li>
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<li><b>Avoid vending machine chips or crackers</b>. Instead 3 or 4 hard-boiled eggs, some celery and 2 tablespoons of almond butter. Healthy protein and fat will help tie you over until lunch or dinner.</li>
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<li><b>Now is a better time than ever to quit smoking</b>. Start up a workout routine immediately to fight the cravings and get your metabolism working right way. </li>
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<li><b>Purchase a dark chocolate bar with an above 70% cacao listing on it!</b> It's almost February and the stores are going to be lined with sweet Valentine treats. This indulgence will provide you with healthy antioxidants and help you avoid some of the more dangerous treats during the Valentine's Day candy craze.</li>
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Love,<br />
Justine<br />
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P.S. Keep an eye out, I will be sharing some random secrets to staying slim and healthy. Please feel free to comment or ask me questions.<br />
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<br />Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-58421775670305531992013-01-13T21:01:00.002-08:002013-01-13T21:01:18.060-08:00Three Lean Foods you Should be HavingGet the most out of your meals with these three lean foods. They are packed with protein and have additional health benefits!<br />
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<a href="http://4.bp.blogspot.com/-sDTxWRNHDfk/UPONyfyFZJI/AAAAAAAAASQ/_7huhOX5fAI/s1600/iStock_000015117686XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://4.bp.blogspot.com/-sDTxWRNHDfk/UPONyfyFZJI/AAAAAAAAASQ/_7huhOX5fAI/s320/iStock_000015117686XSmall.jpg" width="320" /></a></div>
<b>Fish and other Seafood</b><br />
High in protein and healthy fats. Fish contains healthy Omega 3 fats that protect your heart and other important organs.<br />
<br />
Best Fish Choice:<br />
<ul>
<li>Cold water fish such as salmon is an amazing protein option. Cook with light coconut oil and garlic with a side of brown rice and broccoli. </li>
</ul>
<b>Eggs</b><br />
High in protein and low in calories. Eggs are also very versatile, allowing you to fit them in almost any meal.<br />
<br />
Egg Idea:<br />
<ul>
<a href="http://2.bp.blogspot.com/-YHN6B_3X3iI/UPOP52O0u0I/AAAAAAAAASg/flIgp285ZuU/s1600/iStock_000019760128XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-YHN6B_3X3iI/UPOP52O0u0I/AAAAAAAAASg/flIgp285ZuU/s320/iStock_000019760128XSmall.jpg" width="213" /></a>
<li>Make scrambled eggs and add any vegetables you have in your refrigerator. Chop the vegetables up small and then top with a pinch of low fat cream or shredded cheese. Also great with salmon on top.</li>
</ul>
<b>Low fat Greek Yogurt</b><br />
High in protein and probiotics that ward off trouble in the gut.<br />
<br />
Greek Yogurt Tips:<br />
<ul>
<li>Top yogurt with fruit and flax </li>
<li>Add your favorite seasoning to the yogurt and use as a dip for veggies. Also known as tzatziki sauce or dip. Below is a link to a recipe I found!</li>
</ul>
<div>
Tzatziki sauce:</div>
<div>
<a href="http://greekfood.about.com/od/dipsspreadspures1/r/Tzatziki.htm">http://greekfood.about.com/od/dipsspreadspures1/r/Tzatziki.htm</a></div>
<div>
<br /></div>
<div>
*hint: make it even healthier by adding low or non fat versions of the greek yogurt and sour cream.</div>
<div>
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Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-13971361497218936692013-01-01T21:20:00.001-08:002013-02-21T18:11:04.109-08:00Nutritious Metabolism Tips for Your Busy Week<b>Improving your Metabolism with these simple rules!!</b><br />
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<b><a href="http://1.bp.blogspot.com/--r_pCiiiCw4/UOBW-Xg1uwI/AAAAAAAAARc/Zo6lxpCmDvk/s1600/iStock_000021037007XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/--r_pCiiiCw4/UOBW-Xg1uwI/AAAAAAAAARc/Zo6lxpCmDvk/s320/iStock_000021037007XSmall.jpg" width="213" /></a></b><br />
<a name='more'></a><b><br />
Sip on black coffee to boost your metabolism. </b>Caffeine, especially natural caffeine, like unsweetened coffee and green tea can get your metabolism moving.<br />
<br />
<b>Jump Squats rev your calorie burn.</b><br />
Doing a jump squat or any other type of plyometric(jump) training exercise will burn a high amounts of calories. These exercises need a great amount of muscle and cardiovascular effort to complete the exercise, leading to a high calorie expenditure. For examples of how to do jump squats check out the link below.<br />
<br />
<b><span style="background-color: white;">Take at least one yoga class a week.</span></b><br />
<a href="http://1.bp.blogspot.com/-qL40TxUa59o/UOBZ2fSCQ1I/AAAAAAAAARs/XhVMeWmSTS8/s1600/iStock_000014457422XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-qL40TxUa59o/UOBZ2fSCQ1I/AAAAAAAAARs/XhVMeWmSTS8/s320/iStock_000014457422XSmall.jpg" width="320" /></a><span style="background-color: white;">Try a yoga class at your local gym for improved mind and body function. Yoga is a great way to calm yourself from a stressful schedule, leading to improved focus, better workouts outside of yoga and even a happier digestive system.</span><br />
<span style="background-color: white;"><br /></span>
<b>When you achieve one goal. Make a new one.</b><br />
Exercise and healthy eating is meant to be a lifestyle. If you achieve one of your major goals, dont stop there! Think of something else to work for like being able to do a pull up again or running a mile 30 seconds faster than before. Don't lose your drive. Stay motivated with fresh goals!<b></b><br />
<br />
<b>Sleep Sleep Sleep.</b><br />
Try to aim for 7 and a half hours that is average for most people. The University of Maryland Medical Center advises though that everyone is different when it comes to the amount of sleep your body requires. If you feel refreshed when you wake up, then you had the right amount for your individual needs.<br />
<br />
Love,<br />
Justine<br />
<br />
P.S. Keep an eye out, I will be randomly sharing some of my secrets to staying slim and healthy. Please feel free to comment or ask me questions.<br />
<br />
<b>Related Links:</b><br />
Jump Squats- <a href="http://binged.it/RZS7dj"><span class="protocol">http://</span>binged.it/RZS7dj</a><br />
<br />
Yoga and Digestion- <a href="http://www.mindbodygreen.com/0-5839/7-Ways-Yoga-Can-Aid-Digestion.html">http://www.mindbodygreen.com/0-5839/7-Ways-Yoga-Can-Aid-Digestion.html</a><br />
<br />
Sleep Info- <a href="http://www.umm.edu/sleep/normal_sleep.htm">http://www.umm.edu/sleep/normal_sleep.htm</a><br />
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Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-59354070257857970162012-11-27T20:32:00.001-08:002013-01-31T05:35:42.195-08:00Nutritious Metabolism Tips that are a Must<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-JFPDsHOPItE/UKveKAhk8vI/AAAAAAAAAQg/0__Hr3sQ2J0/s1600/stretching+girl.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-JFPDsHOPItE/UKveKAhk8vI/AAAAAAAAAQg/0__Hr3sQ2J0/s320/stretching+girl.jpg" width="213" /></a></div>
<b>Improving Your Metabolism with these Simple Rules!</b><br />
<b><br /></b>
Here are a few simple rules you can incorporate into your lifestyle to improve your metabolism and feel as good as you should throughout your day!<br />
<b><br />
Always eat breakfast </b><br />
<ul>
<li>And make sure it has protein and fiber in it.</li>
</ul>
<b>Make your snack foods last for days</b>.<br />
<ul>
<li>Its easy to consume to many servings in one sitting, so divide it into serving sizes with plastic snack bags. You can even make a rule for yourself that it has to last you an entire week.</li>
</ul>
<b>Stand up and move during commercials</b><br />
<ul>
<li>Stretch or maybe even do the dishes. Sitting too much can negatively effect your metabolism, cholesterol levels and even your lifespan. </li>
</ul>
<b>Buy frozen fruits and vegetables </b><br />
<ul>
<li>It is good to always have frozen options available for anytime you may be in a hurry or run out of fresh produce.</li>
</ul>
<div>
<a href="http://3.bp.blogspot.com/-1Hdu5vO3cgg/UKvdz5hczPI/AAAAAAAAAQY/4qqmtpEX95o/s1600/handful+mixed+nuts.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="http://3.bp.blogspot.com/-1Hdu5vO3cgg/UKvdz5hczPI/AAAAAAAAAQY/4qqmtpEX95o/s320/handful+mixed+nuts.jpg" width="320" /></a><b>Eat a small handful of nuts everyday.</b></div>
<ul>
<li>They are a delicious dose of vitamins. Get the healthy fat, protein and carbohydrates you need in one handful. </li>
</ul>
Love,<br />
Justine<br />
<br />
P.S. Keep an eye out, I will be sharing some random secrets to staying slim and healthy. Please feel free to comment or ask me questions.<br />
<br />Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com2tag:blogger.com,1999:blog-1313421274725775422.post-81320155172851224882012-10-31T22:30:00.002-07:002012-11-07T15:11:40.105-08:00Benefits of Greek Yogurt<b>"What makes it greek yogurt and why is it better?" </b><br />
<br />
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<a href="http://1.bp.blogspot.com/-jjqfpwKJQKE/UJEq_GCJYrI/AAAAAAAAAOU/14PFI93NHUo/s1600/iStock_000002514785XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-jjqfpwKJQKE/UJEq_GCJYrI/AAAAAAAAAOU/14PFI93NHUo/s320/iStock_000002514785XSmall.jpg" width="320" /></a></div>
Yogurt becomes greek yogurt when it is strained to remove most of the liquid from it, including most of it's sugar and lactose. This leaves the yogurt more concentrated and packed full of nutrients like protein and calcium. This straining process is also what gives the greek yogurt its healthy edge, unique texture and slightly different flavor than regular yogurt.<br />
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<br />
<a name='more'></a><br />
<b><br /></b>
<b>Benefits of Greek Yogurt</b><br />
<div class="editFood" style="border: 0px; font: inherit; margin: 5px 0px 0px; padding: 0px; text-align: left; vertical-align: baseline;">
<ul>
<li><span style="line-height: 13px;"><span style="font-family: Times, Times New Roman, serif;">Low Sugar and Carbohydrates</span></span></li>
</ul>
<div>
When the yogurt goes through the straining process most of the lactose is removed from the yogurt. That lactose contains a lot of the sugars and carbohydtates that are naturally found in dairy. I'm sure you are just as glad as I am to let it go!</div>
</div>
<ul>
<li>Low calories</li>
</ul>
Most greek yogurt that you choose is low calorie making this a healthy treat for those trying to maintain or lose weight.<span style="background-color: white;"> When choosing a greek yogurt go for one that the fat-free or non-fat, </span><span style="background-color: white;">plain options then add in your favorite flavor like cinnamon or fresh berries.</span><br />
<span style="background-color: white;"></span><br />
<ul>
<li><span style="background-color: white;"><span style="line-height: 13px; text-align: center;">Gut-loving bacteria "Probiotics"</span></span></li>
</ul>
<span style="background-color: white;">This bacteria is what makes yogurt so special! Be sure to check the ingredient list and make sure that it reads "cultured low-fat milk", "cultured non-fat milk"or that it lists the actual bacteria that was added. This will ensure that your favorite greek yogurt includes the healthy probiotics that have been known to help with intestinal health, prevention of stomach ulcers and may help lower cholesterol levels.</span><br />
<ul>
<li>High Protein Content</li>
</ul>
Greek yogurt has less room taken up by lactose, leaving more room for the healthy components like protein. Just as an example, below I showed a comparison of 3/4 cup of Chobani non-fat greek yogurt versus 1cup of Dannon plain regular yogurt. With even less yogurt per serving size you can can get more protein with less sugar and sodium!<br />
<span style="background-color: yellow;"><br /></span>
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<div class="nutritionalFacts" style="background-color: white; border: 2px solid rgb(51, 51, 51); font-family: Arial, Helvetica; font: inherit; margin: 0px; padding: 10px; vertical-align: baseline;">
<h2 class="nutritionHeader" style="border: 0px; font-family: Verdana; font: inherit; margin: 0px 0px 3px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Chobani Non-fat Greek Yogurt</span></h2>
<h2 class="nutritionHeader" style="border: 0px; font-family: Verdana; font: inherit; margin: 0px 0px 3px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nutrition Facts</span></h2>
<div class="servings separator" style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 4px; font: inherit; margin: 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">
Serving Size: <span class="servingsize" style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">6oz (170g) 3/4cup</span></div>
<div class="amountPerServing separator" style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 4px; font: inherit; margin: 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">
</div>
<div style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
Amount per Serving</div>
<div class="cals" style="border: 0px; float: left; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
Calories <span class="calories" style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">100</span></div>
<div class="caloriesFromFat" style="border: 0px; font: inherit; margin: 0px; padding: 0px; text-align: right; vertical-align: baseline;">
Calories from Fat 0.0</div>
<div class="dailyValues separator" style="border-bottom-color: rgb(0, 0, 0); border-bottom-style: solid; border-width: 0px 0px 4px; font: inherit; margin: 0px 0px 5px; padding: 0px 0px 5px; vertical-align: baseline;">
</div>
<div class="subHeader" style="border: 0px; font-family: 'Arial Black', Arial, sans-serif; font-weight: 900; font: inherit; margin: 0px 0px 5px; padding: 0px; text-align: right; vertical-align: baseline;">
% Daily Value *</div>
<dl class="nutrients" style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Total Fat</strong> 0g</dt>
<dd class="fat" style="border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-width: 0px 0px 1px; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;">0%</dd>
<dt class="indent" style="border: 0px; float: left; font: inherit; margin: 0px 0px 0px 10px; padding: 3px 0px 0px; vertical-align: baseline;">Saturated Fat 0g</dt>
<dd style="border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-width: 0px 0px 1px; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;">0%</dd>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</strong> 0mg</dt>
<dd style="border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-width: 0px 0px 1px; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;">0%</dd>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sodium</strong> 80mg</dt>
<dd style="border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-width: 0px 0px 1px; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;">3%</dd>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</strong> 7g</dt>
<dd style="border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-width: 0px 0px 1px; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;">2%</dd>
<dt class="indent" style="border: 0px; float: left; font: inherit; margin: 0px 0px 0px 10px; padding: 3px 0px 0px; vertical-align: baseline;">Dietary Fiber 0g</dt>
<dd style="border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-width: 0px 0px 1px; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;">0%</dd>
<dt class="indent" style="border: 0px; float: left; font: inherit; margin: 0px 0px 0px 10px; padding: 3px 0px 0px; vertical-align: baseline;">Sugars 7g</dt>
<dd style="border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-width: 0px 0px 1px; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;"></dd>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></strong></dt>
<dd style="border-bottom-style: none; border-width: 0px 0px medium; font-weight: bold; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;">36%<br />
<div style="text-align: left;">
</div>
</dd>
<dt style="border: 0px; float: left; font: inherit; margin: 0px; padding: 3px 0px 0px; vertical-align: baseline;"><strong style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Protein</strong> 18g</dt>
<dd style="border-bottom-style: none; border-width: 0px 0px medium; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;"></dd><br />
</dl>
<br />
<br />
<dd style="border-bottom-style: none; border-width: 0px 0px medium; font: inherit; margin: 0px; padding: 3px 0px; text-align: right; vertical-align: baseline;"><br /></dd><br />
<div class="notes" style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<div style="border: 0px; font: inherit; padding: 0px; vertical-align: baseline;">
</div>
</div>
</div>
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<div class="nutritionalFacts" style="background-color: white; border: 2px solid rgb(51, 51, 51); font: inherit; margin: 0px; padding: 10px; text-align: left; vertical-align: baseline;">
<h3 class="subHeader" style="border: 0px; font: inherit; margin: 0px 0px 5px; padding: 0px; vertical-align: baseline;">
Dannon Plain Non-Fat Regular Yogurt</h3>
<div>
Nutrition Facts</div>
<div>
Serving Size: 1 cup </div>
<div class="notes" style="border: 0px; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<div style="border: 0px; font: inherit; padding: 0px; vertical-align: baseline;">
<br />
<table cellpadding="0" cellspacing="0" style="border-collapse: collapse; border-spacing: 0px; border: 0px; color: #414141; font-family: arial; line-height: 14px; margin: 0px; padding: 0px; text-align: left; vertical-align: baseline; width: 100%px;"><tbody style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="header" style="border: 0px; color: black; margin: 0px; padding: 0px; vertical-align: middle; white-space: nowrap;"><br /></td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="serving" style="border: 0px; font-family: Arial; margin: 0px; padding: 0px; vertical-align: baseline;">
Serving Size<br />
<div id="serving_size_div" style="border: 0px; display: inline; margin: 0px; padding: 0px; vertical-align: baseline;">
<span id="serving_size_amt_disp" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">1</span> cup<span style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"> (<span id="nutCurWeight" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">226.8</span> g)</span></div>
</div>
<div class="serving" style="border: 0px; font-family: Arial; margin: 0px; padding: 0px; vertical-align: baseline;">
<div style="border: 0px; display: inline; margin: 0px; padding: 0px; vertical-align: baseline;">
</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="label" style="border: 0px; float: left; margin: 0px; padding: 0px; vertical-align: baseline;">
Calories <br />
<div class="weight" style="border: 0px; display: inline; font-family: Arial; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelItem0" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">100</span></div>
</div>
<div class="labellight" style="border: 0px; float: right; font-family: Arial; margin: 0px; padding: 1px 0px 0px; vertical-align: baseline;">
Calories from Fat<br />
<div class="weight" style="border: 0px; display: inline; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelItem1" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">0</span></div>
</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="dvlabel" style="border: 0px; margin: 0px; padding: 0px; text-align: right; vertical-align: baseline;">
% Daily Value<sup style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">*</sup></div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="label" style="border: 0px; float: left; margin: 0px; padding: 0px; vertical-align: baseline;">
Total Fat<br />
<div class="weight" style="border: 0px; display: inline; font-family: Arial; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelRoundItem1" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">0.0</span>g</div>
</div>
<div class="dv" style="border: 0px; display: inline; float: right; margin: 0px; padding: 0px; vertical-align: baseline;">
<span id="nutLabelRoundPct1" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">0</span>%</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="indent" style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="labellight" style="border: 0px; float: left; font-family: Arial; margin: 0px; padding: 0px; vertical-align: baseline;">
Saturated Fat<br />
<div class="weight" style="border: 0px; display: inline; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelRoundItem2" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">0.0</span>g</div>
</div>
<div class="dv" style="border: 0px; display: inline; float: right; margin: 0px; padding: 0px; vertical-align: baseline;">
<span id="nutLabelRoundPct2" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">0</span>%</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="indent" style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="labellight" style="border: 0px; float: left; font-family: Arial; margin: 0px; padding: 0px; vertical-align: baseline;">
<i style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Trans</i> Fat<br />
<div class="weight" style="border: 0px; display: inline; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelRoundItem3" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">0.0</span>g</div>
</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="label" style="border: 0px; float: left; margin: 0px; padding: 0px; vertical-align: baseline;">
Cholesterol<br />
<div class="weight" style="border: 0px; display: inline; font-family: Arial; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelItem2" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">5</span>mg</div>
</div>
<div class="dv" style="border: 0px; display: inline; float: right; margin: 0px; padding: 0px; vertical-align: baseline;">
<span id="nutLabelPct2" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">2</span>%</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="label" style="border: 0px; float: left; margin: 0px; padding: 0px; vertical-align: baseline;">
Sodium<br />
<div class="weight" style="border: 0px; display: inline; font-family: Arial; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelItem3" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">150</span>mg</div>
</div>
<div class="dv" style="border: 0px; display: inline; float: right; margin: 0px; padding: 0px; vertical-align: baseline;">
<span id="nutLabelPct3" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">6</span>%</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="label" style="border: 0px; float: left; margin: 0px; padding: 0px; vertical-align: baseline;">
Total Carbohydrates<br />
<div class="weight" style="border: 0px; display: inline; font-family: Arial; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelRoundItem6" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">15.0</span>g</div>
</div>
<div class="dv" style="border: 0px; display: inline; float: right; margin: 0px; padding: 0px; vertical-align: baseline;">
<span id="nutLabelRoundPct6" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">5</span>%</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="indent" style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px 0px 0px 10px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="labellight" style="border: 0px; float: left; font-family: Arial; margin: 0px; padding: 0px; vertical-align: baseline;">
Sugars<br />
<div class="weight" style="border: 0px; display: inline; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelRoundItem8" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">15.0</span>g</div>
</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><div class="line" style="border-top-color: black; border-top-style: solid; border-width: 1px 0px 0px; margin: 0px; padding: 0px; vertical-align: baseline;">
<div class="label" style="border: 0px; float: left; margin: 0px; padding: 0px; vertical-align: baseline;">
Protein<br />
<div class="weight" style="border: 0px; display: inline; font-family: Arial; margin: 0px; padding: 0px 0px 0px 1px; vertical-align: baseline;">
<span id="nutLabelRoundItem9" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">11.1</span>g</div>
</div>
</div>
</td></tr>
<tr style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="border: 0px; color: black; font-family: 'Arial Black'; margin: 0px; padding: 0px; vertical-align: middle;"><br /></td></tr>
</tbody></table>
</div>
</div>
</div>
</div>
<br />
Referenced Sites:<br />
<br />
<a href="http://www.webmd.com/vitamins-supplements/ingredientmono-829-YOGURT.aspx?activeIngredientId=829&activeIngredientName=YOGURT">http://www.webmd.com/vitamins-supplements/ingredientmono-829-YOGURT.aspx?activeIngredientId=829&activeIngredientName=YOGURT</a><br />
<br />
<a href="http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful">http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful</a><br />
<br />
<br />Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-45943183431915857642012-10-31T22:29:00.003-07:002012-10-31T22:32:36.236-07:00Egg White, Tuna and Spinach Scramble<a href="http://3.bp.blogspot.com/-J0oMINcMp4w/UIye5sjX2gI/AAAAAAAAAOE/wFdOdSj_V7w/s1600/food-image.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/-J0oMINcMp4w/UIye5sjX2gI/AAAAAAAAAOE/wFdOdSj_V7w/s400/food-image.jpg" width="400" /></a><br />
<b><span style="font-size: large;">Nutritious Ideas for You</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
This meal gives the perfect balance of all the nutrients you need packed into one delicious low calorie dish.<br />
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<b>Ingredients</b><br />
<b>1 Serving</b><br />
3 large eggs or half cup of already prepared egg whites<br />
1/2 can tuna in water drained<br />
1 laughing cow light cheese wedge (any flavor)<br />
1/2 cup frozen spinach<br />
1/4 cup bell pepper finely chopped (any color/ change it up)<br />
Dash garlic powder<br />
Dash lemon pepper or hot sauce to taste<br />
<br />
<br />
<span style="clear: left; margin-bottom: 1em; margin-right: 1em;"><b>If you have never made egg whites. . .</b></span><br />
<span style="clear: left; margin-bottom: 1em; margin-right: 1em;">Crack the egg gently on the edge of the pan. Put both thumbs together at the crack and slowly start to pull apart until the clear egg content starts to drip out into the pan. Tip one side of the egg over until the yolk pours into the bottom half. Slowly start to toss it into the other half with enough room for more of the clear contents to continue to drop into the pan. Continue this process until only the egg yolk is left in the shell.</span><br />
<br />
<b>Directions</b><br />
1. Pour contents into non stick pan and heat at medium temperature.<br />
2. Toss ingredients and stir in different directions to make sure all contents are cooked and heated to perfection.<br />
3. Should only take a couple of minutes for clear contents to become egg whites and only 5 to 7 minutes for all ingredients to be warmed to completion. (I like to wait until some edges become golden.)<br />
4. Enjoy!<br />
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<div>
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Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-86220462823740547832012-09-20T09:22:00.000-07:002012-09-20T20:24:11.286-07:00A Balanced Diet: Understanding Macronutrients and Micronutrients<h3>
A Healthy Diet by Knowing Your Macronutrients and Micronutrients</h3>
<div>
<a href="http://1.bp.blogspot.com/-Z4hWIej6wJI/UDoosB_qXbI/AAAAAAAAAM4/vlqtLs3_2L0/s1600/iStock_000015817203XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-Z4hWIej6wJI/UDoosB_qXbI/AAAAAAAAAM4/vlqtLs3_2L0/s320/iStock_000015817203XSmall.jpg" width="320" /></a>I know, I know it sounds like we are in biology class again, but macronutrients and micronutrients are the building blocks of our bodies and are essential for metabolic function aka a quick metabolism. I made an effort to keep this article simple so that you can quickly get the facts.<br />
<br />
Also, if you're on a diet. It's important to know that many of them might leave out some of these nutrients. When we deprive our bodies of what it needs, it can't function as properly as it should. Make sure you include them in your diet.<br />
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<b>Macronutrients</b> are more commonly know as our carbohydrates, fats and protein. They are necessary for everyone to get in each meal.<br />
<br />
<span style="background-color: white;">For those trying to lose weight it is even more essential if you want the weight to come off and stay off. Giving your body all of the macronutrients it needs and in the right amounts, is the key to a successful weight loss with permanent results. </span><br />
<h4>
<ul>
<li><span style="background-color: white;"><b>Carbohydrates </b></span><span style="font-weight: normal;"><span style="background-color: white;">are our energy source and it contains most of the fiber and energy our body requires. </span>Healthy examples: Brown rice, oatmeal, quinoa, oat bran.</span></li>
</ul>
<ul>
<li><b>Healthy Fats (Monounsaturated and Polyunsaturated)</b><span style="font-weight: normal;"> help protect skin and organs. They also assist immune system health and may prevent cancer. </span><span style="font-weight: normal;">Healthy examples: Nuts and seeds, cold-water fish like tuna and salmon, avocados, olives.</span></li>
</ul>
<ul>
<li><b>Proteins</b><span style="font-weight: normal;"> are essential in maintaining, rebuilding and protecting all of the cells throughout our bodies. </span><span style="font-weight: normal;">Healthy Proteins: Chicken breast, soybeans, nuts and seeds, brocolli, fish.</span></li>
</ul>
<div>
<span style="font-weight: normal;">If you struggle getting all of the macronutrients in each meal, choosing food like nuts, seeds and also salmon cover multiple groups in one punch.</span></div>
<br />
Micronutrients <span style="font-weight: normal;">are essential parts of our diet as well, but are not needed in every meal. They consist of the daily vitamins and minerals our body requires and usually needed in only trace amounts. I did list a few of them below with there roles they have in your body.</span></h4>
<div>
</div>
<h4>
<ul>
<li>Vitamin E <span style="font-weight: normal;">is an antioxidant that is important in the protection and production of healthy skin, hair, and organs.</span></li>
</ul>
<ul>
<li>Vitamin C <span style="font-weight: normal;">fights free radicals in the body that may help prevent disease and cancer.</span></li>
</ul>
<ul>
<li>Vitamin B <span style="font-weight: normal;">supports a healthy metabolism, muscle tone and healthy skin.</span></li>
</ul>
<ul>
<li>Calcium <span style="font-weight: normal;">helps maintain our bone health and may help control weight.</span></li>
</ul>
<ul>
<li>Zinc <span style="font-weight: normal;">repairs and protects cells for healthier function. It also helps detox to prevent diseases and to assist our digestive system.</span></li>
</ul>
<div>
<span style="font-weight: normal;">A balanced diet with careful attention to your macronutrients and adding a variety of bright colored produce can ensure that you are getting the essential micronutrients your body requires. </span></div>
<div>
<span style="font-weight: normal;"><br /></span></div>
<span style="font-weight: normal;">See my related blog post about becoming a nutrition fact label expert. It goes hand in hand with this article in regards to watching what you are eating and making sure your body is getting what it needs. <a href="http://www.nutritiousgossip.com/2012/08/how-to-be-nutrition-fact-expert.html#more">http://www.nutritiousgossip.com/2012/08/how-to-be-nutrition-fact-expert.html#more</a></span></h4>
<h4>
</h4>
<h4>
Other Sites:<br />
<span style="font-weight: normal;"><a href="http://www.healthreform.biz/health/what-are-the-3-macronutrients/">http://www.healthreform.biz/health/what-are-the-3-macronutrients/</a></span></h4>
<div>
<a href="http://www.livestrong.com/article/24058-calcium-body/">http://www.livestrong.com/article/24058-calcium-body/</a></div>
Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-27467779073844996782012-08-29T05:58:00.002-07:002012-09-07T06:27:54.214-07:00How to be a Nutrition Fact Expert<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-S6cN8BMkm2s/T_i-E20WS4I/AAAAAAAAAMU/ipNRj2aSEGU/s1600/iStock_000005703601XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-S6cN8BMkm2s/T_i-E20WS4I/AAAAAAAAAMU/ipNRj2aSEGU/s320/iStock_000005703601XSmall.jpg" width="320" /></a></div>
<h1>
Importance of reading nutrition fact labels</h1>
The nutrition fact label gives us everything we need to know about what is in the food we consume. It includes serving sizes, major nutrient components, and most importantly the ingredient list. All you need to become a nutrition fact expert, is to know what to look for and be disciplined enough to make the right choices.<br />
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<h3>
Get to know what your body needs</h3>
<ul>
<li><span style="background-color: white;">First, have a trainer at your local gym find out what your </span><b style="background-color: white;">total daily caloric need</b><span style="background-color: white;"> is. This is the number of calories your body burns in a day, not including exercise. </span></li>
<li><span style="background-color: white;">Next, have your trainer help you determine your macronutrient needs. This is the amount of protein, carbohydrates, and fat you should be eating throughout the day. To maintain a balanced diet, it is important to include all of the most essential nutrients. Your</span><span style="background-color: white;"> body will thank you for it! (See my related article on macronutrients and micronutrients)</span></li>
</ul>
<i style="background-color: white;">Questions to ask your trainer</i><br />
1. How many times a day should I eat?<br />
2. How much protein, fat and carbohydrates I should eat daily?<br />
3. How many calories should I eat every day?<br />
<b style="background-color: white;"><br /></b>
<br />
<h3>
<b style="background-color: white;">Finding the serving size on the label</b></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-3PDaoNSmxkk/T_i_EQRgIgI/AAAAAAAAAMc/BZFers4U5mk/s1600/iStock_000016053467XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-3PDaoNSmxkk/T_i_EQRgIgI/AAAAAAAAAMc/BZFers4U5mk/s320/iStock_000016053467XSmall.jpg" width="320" /></a></div>
<ul>
<li><span style="background-color: white;">Control your portions by checking what the serving size is. For example, look at the image at the right. One cup equals 90 calories. The serving size also applies to all the nutrients below as well.</span></li>
<li><span style="background-color: white;">From what your total daily need is, you can break down how much your body needs in each meal.</span></li>
<li><span style="background-color: white;">This may sound like a lot of work, but once you get the hang of it, you can quickly scan the label and make the right choices in no time!</span></li>
</ul>
<h3>
<b style="background-color: white;">How well do you know the ingredients</b></h3>
<ul>
<li><span style="background-color: white;">At the bottom of the label you will find a list of all the ingredients in the food. Manufacturers will list them from the main ingredient to least used ingredient. For example, if the first ingredient </span><span style="background-color: white;">is sugar, it's something you shouldn't waste your time with. </span></li>
<li><span style="background-color: white;">If you are unsure of an ingredient or cannot pronounce the ingredients in the list you can easily assume it is an unnatural product.</span></li>
</ul>
<h2>
Quick Tips</h2>
<h3>
<b style="background-color: white;">Always look for:</b></h3>
<ul>
<li>Foods high in protein</li>
<li>Foods rich in vitamins in minerals (especially the ones your body may specifically need)</li>
<li>Food with natural and whole ingredients you can find towards the bottom of the label</li>
<li>Controlled portion sizes. Check to see how much food equals a serving and then compare it to what the label reads.</li>
</ul>
<h3>
<b style="background-color: white;">Always avoid:</b></h3>
<ul>
<li>Overdoing the serving size recommendation</li>
<li>Saturated and trans fat, listed right below Total Fat</li>
<li>Items high in sodium (See my related blog for more sodium info) <a href="http://www.blogger.com/blogger.g?blogID=1313421274725775422#editor/target=post;postID=626721077171074639">http://www.blogger.com/blogger.g?blogID=1313421274725775422#editor/target=post;postID=626721077171074639</a></li>
<li>Try to avoid artificial sweeteners and other items in the ingredient list that you may not understand. The easier it is to read, the healthier it is!</li>
</ul>
<div>
<b><br /></b></div>
Related Articles:<br />
<a href="http://www.msnbc.msn.com/id/41317731/ns/health-diet_and_nutrition/t/how-much-sodium-decoding-nutrition-labels/#.T0gBJ3KXTng">http://www.msnbc.msn.com/id/41317731/ns/health-diet_and_nutrition/t/how-much-sodium-decoding-nutrition-labels/#.T0gBJ3KXTng</a><br />
<br />
<a href="http://www.livestrong.com/article/454865-how-much-protein-do-you-really-need/">http://www.livestrong.com/article/454865-how-much-protein-do-you-really-need/</a><br />
<br />
<a href="http://www.bantransfats.com/whatnottoeat.html">http://www.bantransfats.com/whatnottoeat.html</a><br />
<br />
<a href="http://www.webmd.com/food-recipes/features/healthy-ingredients">http://www.webmd.com/food-recipes/features/healthy-ingredients</a><br />
<br />
<a href="http://www.organicwholesaleclub.com/deceptiveingredients.html">http://www.organicwholesaleclub.com/deceptiveingredients.html</a><br />
<br />
<a href="http://www.sheerbalance.com/nutrition/5-ingredients-to-avoid/">http://www.sheerbalance.com/nutrition/5-ingredients-to-avoid/</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-11085608602056745162012-07-02T08:09:00.001-07:002012-07-07T15:44:37.400-07:00Health benefits of Berries<div class="separator" style="clear: both; text-align: center;">
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<h3>
<b style="background-color: white;">Healthy Reasons to Enjoy Berries for Beauty and Body</b></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-L5ZkNmxijis/T9__PYcDB5I/AAAAAAAAAMI/rmb5pmrrtiU/s1600/iStock_000015417996XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://4.bp.blogspot.com/-L5ZkNmxijis/T9__PYcDB5I/AAAAAAAAAMI/rmb5pmrrtiU/s320/iStock_000015417996XSmall.jpg" width="320" /></a></div>
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Berries are packed with nutrients to help give you a healthy body and a beautiful appearance. Here are some of the rewards you can look forward to by including berries in your diet.
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<h3>
<b>Daily Vitamins</b></h3>
Berries contain vitamins like A, C and E that are needed everyday. Your body should get these vitamins daily to maintain immune system health and rebuild and repair itself.<br />
<h3>
<b>Essential Antioxidants</b></h3>
<span style="background-color: white;">Berries are packed with antioxidants that protect our cells and fight against diseases and cancers.</span>
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<b style="background-color: white;">Improving Digestion</b></h3>
<span style="background-color: white;">Berries, especially raspberries, contain an abundance of fiber to help promote healthy digestion.</span><br />
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<b>Skin benefits </b></h3>
The combination of vitamin C and the vast amount of antioxidants found in berries may help prevent sun damage, and provide your skin with a healthy glow.</div>
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<b>May help reduce belly fat</b></h3>
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Studies have shown that foods rich in anthocyanins, the pigment that gives blueberries their beautiful color, can alter fat cell function and fat storage. <span style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 18px;"> </span></div>
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<b style="background-color: white; text-align: left;">Improving bone health</b></h3>
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Polyphenols may help women especially after menopause maintain bone density, says the researchers from Journal of Nutritional Biochemistry<span style="color: #333333; font-family: Tahoma; font-size: x-small;"><span style="line-height: 18px;">.</span></span><br />
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<span style="background-color: white; color: #333333; font-family: Tahoma; font-size: x-small; line-height: 18px;">My Favorite Easy Berry Ideas: </span></h4>
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<li><span style="background-color: white; color: #333333; font-family: Tahoma; font-size: x-small; line-height: 18px;">Buy frozen berries!! (Trader Joe's and Whole Foods have the best selection)</span></li>
<li><span style="background-color: white; color: #333333; font-family: Tahoma; font-size: x-small; line-height: 18px;">Yogurt parfaits- live-cultured fat free yogurt with any berry mixture, topped with flaxseed or walnuts.</span></li>
<li><span style="background-color: white; color: #333333; font-family: Tahoma; font-size: x-small;"><span style="line-height: 18px;">Smoothie- mix berries with banana, flaxseed, </span></span><span style="background-color: white; color: #333333; font-family: Tahoma; font-size: x-small; line-height: 18px;">live-cultured fat free yogurt, fat free milk or soy milk and ice.</span></li>
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Related Posts:</div>
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<a href="http://health.msn.com/health-topics/cholesterol/articlepage.aspx?cp-documentid=100205415">http://health.msn.com/health-topics/cholesterol/articlepage.aspx?cp-documentid=100205415</a></div>
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<a href="http://www.womenfitness.net/blueberries.htm">http://www.womenfitness.net/blueberries.htm</a><br />
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<a href="http://well.blogs.nytimes.com/2009/01/22/the-power-of-berries/">http://well.blogs.nytimes.com/2009/01/22/the-power-of-berries/</a><br />
<br />
<a href="http://www.truehealthyproducts.com/3048/can-eating-blueberries-reduce-belly-fat">http://www.truehealthyproducts.com/3048/can-eating-blueberries-reduce-belly-fat</a></div>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com1tag:blogger.com,1999:blog-1313421274725775422.post-31948873579558342002012-06-28T20:34:00.001-07:002012-10-31T22:39:59.744-07:00Spicy Vegetarian Taco Salad<br />
<a href="http://4.bp.blogspot.com/-KWI6kHtJZlI/T9_eK-qFQkI/AAAAAAAAALs/orIWeTsITgw/s1600/iStock_000015966981XSmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-KWI6kHtJZlI/T9_eK-qFQkI/AAAAAAAAALs/orIWeTsITgw/s200/iStock_000015966981XSmall.jpg" width="133" /></a><br />
<span style="font-size: large;"><b>Nutritious Ideas for You</b></span><br />
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Your mouth and metabolism are going to love this spicy dish!<br />
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<b>Ingredients</b><br />
<b>2 Servings</b><br />
1/2 cup organic black beans rinsed<br />
1 small tomato chopped<br />
1/2 cup red or green onions chopped<br />
1/2 cup (no sodium added) corn<br />
1/4 cup of brown rice<br />
2 cups of cabbage (or favorite lettuce)<br />
2 tbsp of fat free sour cream<br />
2 tbsp organic avocado slivered<br />
1 cup of your favorite mixed vegetables (or any veggies you have in your fridge or freezer)<br />
<a href="http://4.bp.blogspot.com/-IvD2glCeP_g/T9_dsmJHUfI/AAAAAAAAALk/BojGhpgH6HA/s1600/iStock_000020369077XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-IvD2glCeP_g/T9_dsmJHUfI/AAAAAAAAALk/BojGhpgH6HA/s200/iStock_000020369077XSmall.jpg" width="133" /></a>1 tbsp garlic powder<br />
1 tbsp cayenne pepper<br />
Tapatio or favorite hot sauce<br />
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<b>Directions</b><br />
Mix black beans with tomato, onion, garlic, cayenne and hot sauce. Saute your favorite veggies in extra virgin olive oil and garlic powder. Stir cabbage into sour cream, and put in bottom of salad dish. Layer rice on the cabbage mixture. Then layer bean mixture followed by sauteed vegetables. Top salad off with guacamole and any additional hot sauce or salsa you may desire!<br />
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Having a diet rich in vegetables and beans can provide your body with many nutrients, and can help you reach your protein and fiber needs. Avocado can take care of the healthy fat your body requires, and adding a little spicy seasoning to your dish can rev up your metabolism. This is the perfect well-rounded meal for your body that will impress your taste buds too!<br />
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<br />Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-76982237398264067412012-04-23T22:31:00.003-07:002012-04-24T22:18:56.572-07:00My Secret (Post Workout) Smoothie Recipe<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-LALYLEJ8z1M/T5RF_LZLLzI/AAAAAAAAALU/tIYLPMKRXLw/s1600/berry+smoothie-+pink+bkgr.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><img border="0" height="240" src="http://1.bp.blogspot.com/-LALYLEJ8z1M/T5RF_LZLLzI/AAAAAAAAALU/tIYLPMKRXLw/s320/berry+smoothie-+pink+bkgr.jpg" width="320" /></a></div>
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I found the right combination of ingredients that create an amazing taste and pack a ton of nutrients. It has all the healthy protein, carbohydrates, and fats you need to replenish your tired muscles after a hard workout.</div>
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1/2 frozen banana (must be frozen for ideal smoothie texture;)</div>
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1/2 cup of frozen mixed berries</div>
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1 cup of skim milk</div>
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1 Tablespoon Flaxseed</div>
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1 scoop of vanilla whey protein powder</div>
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3 large ice cubes</div>
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*Blend until smooth and make a little extra to enjoy with your workout buddy! </div>
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</div>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-60035317777436288152012-04-21T17:27:00.000-07:002012-11-06T09:10:06.108-08:00Metabolism Quick Tips<a href="http://3.bp.blogspot.com/-PeNj0tpzAH4/T5B1I6lh2CI/AAAAAAAAALE/ghMdIZxmBeQ/s1600/Terrain+Running.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="238" src="http://3.bp.blogspot.com/-PeNj0tpzAH4/T5B1I6lh2CI/AAAAAAAAALE/ghMdIZxmBeQ/s320/Terrain+Running.jpg" width="320" /></a>Although we can't can control all of what our metabolism does, we can control three important factors in the metabolic process. Below is a quick guide for exercise ideas and some superfoods that can help amp up your metabolism!<br />
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<b>Aerobic exercise</b></h3>
Variety is key to boosting your calorie burn from aerobic exercise. Challenging your muscle cells each day with something different like changing the routes you take, increasing duration, and fluctuating intensity.<br />
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<b>Aerobic Ideas:</b><br />
<ul>
<li>Interval training, drastically increasing and decreasing the speed of your workout.</li>
<li>Up hill and down hill walking</li>
<li>Bicycling on a different road every time</li>
<li>Running on a hiking trail</li>
<li>Always taking the stairs!</li>
</ul>
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<b>Resistance/Weight training</b></h3>
Weight training has an even better benefit to our caloric expenditure. It increases our metabolism even after our workout is done! Try and incorporate three to four resistance workouts in each week to get the maximum benefit. Again, variety is important in this type of exercise as well.<br />
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<a href="http://2.bp.blogspot.com/-EElnsJEVc2M/T5B0vtgcqiI/AAAAAAAAAK8/4-qe-dKqY70/s1600/Trainer+and+Client.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-EElnsJEVc2M/T5B0vtgcqiI/AAAAAAAAAK8/4-qe-dKqY70/s320/Trainer+and+Client.jpg" width="213" /></a><b>Resistance exercise Ideas:</b><br />
<ul>
<li>Pushups and other body weight exercises</li>
<li>Lunges with weight</li>
<li>Free weights</li>
<li>Resistance bands</li>
<li>Stability ball and medicine ball exercises</li>
</ul>
* If you aren't sure how to do certain exercises, consider getting a trainer at your gym to lead you through a few workouts. This is the best way to learn how to safely utilize your gym and get the most out of your workout.<br />
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<span style="font-weight: bold;">Metabolism Loving Foods</span></h3>
Eat more often and incorporate these foods to keep your metabolism on the fast track.<br />
<ul>
<li><b>Oatmeal:</b> Will keep you fuller longer and give your body the energy it needs throughout the day.</li>
<li><b>Coffee:</b> Check out my blog titled "Grande Black Coffee Please."<a href="http://www.nutritiousgossip.com/2011/05/grande-black-coffee-please.html">http://www.nutritiousgossip.com/2011/05/grande-black-coffee-please.html</a></li>
<li><b>Water with Ice:</b> Can be drank through out the day.</li>
<li><b>Green Tea: </b>Try it warm or cold.</li>
<li><b>Peppers and Spices:</b> Check out my blog titled "C-ecret fat burning spices. <a href="http://www.nutritiousgossip.com/2012/02/three-c-ecret-fat-burning-spices.html#more">http://www.nutritiousgossip.com/2012/02/three-c-ecret-fat-burning-spices.html#more</a></li>
<li><b>Green Vegetables:</b> Always reach for the brocolli!</li>
</ul>
Other Sites:<br />
<a href="http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism?page=2">http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism?page=2</a><br />
<a href="http://exercise.about.com/cs/weightloss/a/metabolism.htm">http://exercise.about.com/cs/weightloss/a/metabolism.htm</a><br />
<a href="http://www.livestrong.com/article/409237-can-cardio-boost-metabolism/">http://www.livestrong.com/article/409237-can-cardio-boost-metabolism/</a><br />
<a href="http://www.fitnesstipsforlife.com/10-foods-to-raise-your-metabolism.html">http://www.fitnesstipsforlife.com/10-foods-to-raise-your-metabolism.html</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-985773447368415862012-03-15T08:33:00.000-07:002012-04-21T17:33:31.450-07:00Foods that Fight Wrinkles<a href="http://1.bp.blogspot.com/-ikiua12gop8/T1PG1nHKdOI/AAAAAAAAAKo/En6S0doe4_s/s1600/tomatoes.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-ikiua12gop8/T1PG1nHKdOI/AAAAAAAAAKo/En6S0doe4_s/s320/tomatoes.jpg" width="320" /></a><span style="font-family: inherit;">I found a few delicious foods that seem to be on every list discussing the reversal and/or the prevention of signs of aging, like wrinkles.</span><br />
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<b>Tomatoes</b><br />
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<ul>
<li>Tomatoes contain lycopene, an antioxidant found in various plants. It has the ability to fight free radicals that damage cells and cause redness of the skin.</li>
</ul>
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<i><b>My favorite way to incorporate tomatoes in my diet:</b> </i><br />
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<i>I buy a can of Hunt's basil and garlic tomatoes with No Salt Added! It tastes so amazing just as it is. I pour it into a cute dish and enjoy with Low Fat Wheat Thins. Mui Delicioso!</i></div>
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<b>Salmon</b><br />
<ul>
<li>Contains a significant amount of protein, which is needed to build and repair skin cells. It also contains Omega 3's that keep the skin nourished and healthy. Fish like salmon also contains polyunsaturated fats which are known as Omega 6 fatty acids. A good combination of Omega 3 and Omega 6 fatty acids in your diet can help skin and hair growth and may reduce inflammation.</li>
</ul>
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<b><i>How I enjoy eating salmon:</i></b></div>
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<i>I love going to a sushi restaurant on the weekend and enjoying a plate of raw sashimi. Drizzling it with lemon juice or low sodium soy sauce is a great addition.</i></div>
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<b>Blueberries</b><br />
<ul><a href="http://2.bp.blogspot.com/-f1Kr-Oj2q0w/T1PLWA3AgMI/AAAAAAAAAKw/3kBfdMaWo44/s1600/blueberry+smoothie.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-f1Kr-Oj2q0w/T1PLWA3AgMI/AAAAAAAAAKw/3kBfdMaWo44/s320/blueberry+smoothie.jpg" width="212" /></a>
<li>Blueberries have an ample amount of Vitamin C in them. Vitamin C can strengthen the formation of collagen which is needed in your skin to prevent wrinkles. They also contain Phytochemicals that fight off skin damaging free radicals in our bodies similar to the lycopene in tomatoes.</li>
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<i><b>How I fit blueberries in my diet everyday:</b></i></div>
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<i>I blend a cup of blueberries into my smoothie or top off my greek yogurt with blueberries and flaxseed. So Healthy!</i></div>
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<b>Spinach</b><br />
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<li>A Phytochemical called Lutein is found in spinach that has been said to prevent macular degeneration associated with aging. It may also help regenerate Vitamin C and Vitamin E in our bodies that are both essential in strengthening and protecting skin.</li>
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<b><i>Spinach Idea:</i></b></div>
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<i>Mix a handful of spinach with your favorite lettuce or cabbage salad. This way, you are getting the benefits of spinach without it taking over the flavor of your dish.</i></div>
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Other Sites:</div>
<a href="http://home.howstuffworks.com/spinach3.htm">http://home.howstuffworks.com/spinach3.htm</a><br />
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<a href="http://www.livestrong.com/article/374755-is-lycopene-an-antioxidant/">http://www.livestrong.com/article/374755-is-lycopene-an-antioxidant/</a><br />
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<a href="http://www.umm.edu/altmed/articles/omega-6-000317.htm">http://www.umm.edu/altmed/articles/omega-6-000317.htm</a><br />
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<a href="http://www.tnol.co.id/en/health/9871-tomatoes-prevent-wrinkles.html">http://www.tnol.co.id/en/health/9871-tomatoes-prevent-wrinkles.html</a><br />
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<a href="http://www.webmd.com/healthy-beauty/features/23-ways-to-reduce-wrinkles?page=2">http://www.webmd.com/healthy-beauty/features/23-ways-to-reduce-wrinkles?page=2</a><br />
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<a href="http://voices.yahoo.com/9-foods-actually-prevent-wrinkles-618880.html">http://voices.yahoo.com/9-foods-actually-prevent-wrinkles-618880.html</a><br />
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<a href="http://www.canadianliving.com/health/nutrition/5_foods_that_fight_wrinkles.php">http://www.canadianliving.com/health/nutrition/5_foods_that_fight_wrinkles.php</a><br />
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<a href="http://www.livestrong.com/article/338714-food-for-younger-looking-skin/">http://www.livestrong.com/article/338714-food-for-younger-looking-skin/</a><br />
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<a href="http://www.hunts.com/products/tomatoes/tomato-sauce">http://www.hunts.com/products/tomatoes/tomato-sauce</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-48571557453310546312012-02-18T17:27:00.000-08:002012-02-18T17:27:13.295-08:00Three C-ecret Fat Burning Spices<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-lfC5oGtjsQ8/TzsH5G1xsKI/AAAAAAAAAJA/-jzyia8JCuA/s1600/Red+pepper.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="278" src="http://3.bp.blogspot.com/-lfC5oGtjsQ8/TzsH5G1xsKI/AAAAAAAAAJA/-jzyia8JCuA/s320/Red+pepper.jpg" width="320" /></a></div>These "C-ecret" spices can speed up your metabolism, help you burn calories, and fight unwanted fat. Here are three of my favorite spices that have fat fighting components.<br />
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<b>Cayenne-</b> is a red pepper with a spicy kick, ready to help melt away fat. It produces heat in the body through thermogenesis. This leads to an increase in metabolism and calorie burn.<br />
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<i>*What is thermogenesis? It is the production of heat within the body</i>. <i>Spices stimulate thermogenesis in our bodies, that can help speed up our metabolism in order to burn fat.</i><br />
<ul><li>Cayenne Idea: Add to your homemade salsa or mix it in with ground beef or turkey on your next taco dinner night!</li>
</ul><b>Curry Powder</b>- contains a powerful spice called turmeric that has been used to help with weight loss. Turmeric aids in burning fat due to its ability to speed up the digestion process and suppress appetite.<br />
<ul><li>Curry Idea: Add curry powder to any soups or chili for extra flavor and spice (and fat burn of course)!</li>
</ul><b>Cinnamon-</b> also stimulates thermogenesis, but may also help burn sugar in the body.<br />
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* <i>Researchers at the United State Department of Agriculture stated that by adding a little cinnamon to your food or drink can burn up to 20 times the amount of sugar than if you hadn't eaten it with cinnamon. This is important because if we don't use the sugar we consume for energy, it is then stored as fat.</i><br />
<ul><li>Cinnamon Idea: I add cinnamon to my oatmeal everyday, mostly for the wonderful taste, but also for the fat burning benefits, fiber and protein that it contains. This is my favorite spice! Which one is yours?</li>
</ul>Love,<br />
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Justine<br />
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Other Sites and References:<br />
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<a href="http://www.livestrong.com/article/513065-does-cayenne-red-pepper-help-burn-fat/">http://www.livestrong.com/article/513065-does-cayenne-red-pepper-help-burn-fat/</a><br />
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<a href="http://www.livestrong.com/article/218482-do-spicy-foods-help-burn-fat/">http://www.livestrong.com/article/218482-do-spicy-foods-help-burn-fat/</a><br />
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*<a href="http://en.wikipedia.org/wiki/Thermogenesis">http://en.wikipedia.org/wiki/Thermogenesis</a><br />
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*<a href="http://www.care2.com/greenliving/8-foods-that-fight-fat.html">http://www.care2.com/greenliving/8-foods-that-fight-fat.html</a><br />
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<a href="http://articles.timesofindia.indiatimes.com/2011-09-20/diet/29722185_1_bad-cholesterol-foods-chillies">http://articles.timesofindia.indiatimes.com/2011-09-20/diet/29722185_1_bad-cholesterol-foods-chillies</a><br />
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<a href="http://losingfatgenie.com/">http://losingfatgenie.com/</a><br />
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<a href="http://agreenliving.net/the-top-ten-health-benefits-of-turmeric/">http://agreenliving.net/the-top-ten-health-benefits-of-turmeric/</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-91527254283430845402012-02-06T20:13:00.000-08:002012-02-11T17:00:26.170-08:00Music and its Effect on Exercise<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/--ab4hLhp21s/Txy9M9qsjbI/AAAAAAAAAH4/7ROSLsAR6kw/s1600/runner+with+music.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/--ab4hLhp21s/Txy9M9qsjbI/AAAAAAAAAH4/7ROSLsAR6kw/s320/runner+with+music.jpg" width="213" /></a></div>Finding something that helps you get motivated and stay energized during a workout is essential. Whether you are exercising at home or at the gym, you want to get the most out of your workout. Daily exercise requires dedication and using music as your drive is a great idea. Incorporating music into a fitness routine has shown many positive effects for those who want to get in shape or lose weight.<br />
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<b>Energy level- </b>Our bodies have a tendency to want to move with the beat of music, like when we dance. Picking out music with high energy and strong beats will have the same impact on your workout. You will want to keep up with the beat, so the pace of your work out will increase with the tempo.<br />
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<b>Endurance- </b>Listening to music is a form of entertainment,. During a workout, being distracted from your own exhaustion can help you extend the length of workout.<br />
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<div style="text-align: left;"><b>Commitment</b><b>/Weight loss- </b>In a study in the Scandinavian Journal of Medicine and Science in Sports, they found that those who exercised with music and with a faster tempo, showed a greater amount of weight loss. Those who exercised with music, increased their intensity, and were working harder without even knowing it! More importantly than intensity, music can help adhering to a fitness program easier with a fun workout experience. Using a fun mixture of songs during exercise can help give you a positive outlook for your next workout.<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-h7CcgfoXkNM/TxhdIxLvOrI/AAAAAAAAAHw/bfezh1GiX3s/s1600/Girl+dancing+music.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-h7CcgfoXkNM/TxhdIxLvOrI/AAAAAAAAAHw/bfezh1GiX3s/s320/Girl+dancing+music.jpg" width="320" /></a></div><ul><li><i style="font-weight: bold;">Some Fun Advice- </i>Do you struggle finding the motivation to make it to the gym everyday? Yet, you know that you need to exercise. Take a day off from the gym! Change up your routine and still get a good workout in. Grab your ipod and your headphones and dance around your living room for 20 to 30 minutes and score a calorie melting workout, while having a blast.</li>
<li><i style="font-weight: bold;">Music on the GO- </i>If you always have your phone on you, use it to listen to music while you exercise. You can download <a href="http://pandora.com/">Pandora.com</a> for free and pick out the music and stations that get you moving!</li>
</ul><br />
<br />
<br />
Other Sites:<br />
<a href="http://www.unm.edu/~lkravitz/Article%20folder/musicexercise.html">http://www.unm.edu/~lkravitz/Article%20folder/musicexercise.html</a><br />
<br />
<a href="http://en.wikipedia.org/wiki/Exercise_and_music">http://en.wikipedia.org/wiki/Exercise_and_music</a><br />
<br />
<a href="http://www.acefitness.org/certifiednewsarticle/805/">http://www.acefitness.org/certifiednewsarticle/805/</a><br />
<br />
<a href="http://www.medicinenet.com/script/main/art.asp?articlekey=78018">http://www.medicinenet.com/script/main/art.asp?articlekey=78018</a><br />
<br />
<a href="http://www.self.com/fitness/2011/07/weight-loss-powers-of-music-slideshow#slide=1">http://www.self.com/fitness/2011/07/weight-loss-powers-of-music-slideshow#slide=1</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com1tag:blogger.com,1999:blog-1313421274725775422.post-2710490244800518252012-01-31T16:54:00.000-08:002012-02-04T21:08:56.274-08:00Nutritious Gossip: OversleepingDID YOU KNOW?<br />
<br />
<a href="http://2.bp.blogspot.com/-xJGb75igVFI/Tw8byUWYt_I/AAAAAAAAAHg/cUa8PJL-9u8/s1600/women+waking+w%253Aalarm+clock.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="235" src="http://2.bp.blogspot.com/-xJGb75igVFI/Tw8byUWYt_I/AAAAAAAAAHg/cUa8PJL-9u8/s320/women+waking+w%253Aalarm+clock.jpg" width="320" /></a>Getting more than eight hours of sleep is considered oversleeping, so no more "beauty" sleeping until noon! Too much sleep has been linked to many health issues such as diabetes, heart disease, lack of brain power, and a shorter lifespan. Scary! Try setting your alarm clock seven to eight hours from the time you lay down every night, to avoid oversleeping.<br />
<br />
<br />
Love,<br />
<br />
Justine<br />
<br />
<br />
<a href="http://www.webmd.com/sleep-disorders/guide/physical-side-effects-oversleeping">http://www.webmd.com/sleep-disorders/guide/physical-side-effects-oversleeping</a><br />
<br />
<a href="http://www.nytimes.com/2004/06/22/health/22REAL.html">http://www.nytimes.com/2004/06/22/health/22REAL.html</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-15139245331495525452012-01-08T18:50:00.000-08:002012-01-08T18:50:24.111-08:00Healthy Benefits of Chocolate<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-lxhLC-yjcvk/Tvz0l913lXI/AAAAAAAAAHA/8DfFojnJswc/s1600/pretty+girl+eating+chocolate.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-lxhLC-yjcvk/Tvz0l913lXI/AAAAAAAAAHA/8DfFojnJswc/s320/pretty+girl+eating+chocolate.jpg" width="213" /></a></div>Chocolate makes the perfect comfort food, after dinner snack, cure for cravings, and best of all it can be healthy. I want to talk about chocolate, because I want to help you get rid of that guilty feeling you get after eating a piece or two of chocolate. Chocolate can be a healthy snack to add in your diet, and I have found some information to help you find the perfect chocolate for your next craving!<br />
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<b> Healthy Chocolate?</b><br />
<ul><li><b>Cocoa (bean) and Cacao (pod)</b> - is the basis of chocolate. When manufacturers start adding unnecasary ingredients, is when it becomes unhealthy.</li>
</ul><ul><li><b>Dark Chocolate</b> - is still considered healthy. It usually contains cocoa, sugar, soy lechtin for texture, and sometimes vanilla (but all of these in a very small amount). </li>
</ul>* According to a wonderful WebMD article, a recommendation of a 1. 6 oz bar of dark chocolate a day is just the right amount to reap the benefits, without overdoing the calories. I recommend snacking on a small piece after dinner or lunch to avoid wanting the entire bag of chocolates.<br />
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<b>Healthy Ingredients in Chocolate</b><br />
<ul><li><b>Antioxidants</b> - called flavanoids are found in dark chocolate. These antioxidants are found on plants that protect them from harm in their environment. When we consume foods with these flavanoids, they have the same affect on us. They protect our bodies from harmful elements we ingest from our environment.</li>
</ul><ul><a href="http://4.bp.blogspot.com/-ua9FQJDzbw4/Tvz1LHNF9xI/AAAAAAAAAHM/ZvP-VbdpBKM/s1600/cacao+pod+and+beans.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="228" src="http://4.bp.blogspot.com/-ua9FQJDzbw4/Tvz1LHNF9xI/AAAAAAAAAHM/ZvP-VbdpBKM/s320/cacao+pod+and+beans.jpg" width="320" /></a>
<li><b>Magnesium </b>- is an essential mineral for the body and without an adequate amount, can lead to serious inflammation. Eating foods with magnesium may help prevent heart disease by lowering inflammation in the body, and may also help regulate blood pressure and blood sugar.</li>
</ul><b>Chocolate to Avoid</b><br />
<ul><li><b>Milk Chocolate</b> - contains added fat and sugars and diminishes healthy antioxidants chocolate naturally contains.</li>
</ul><ul><li><b>White Chocolate</b> - contains sugar, milk, and cocoa butter, without even containing actual cocoa.</li>
</ul><div><ul><li><b>Sweetened Chocolate</b> - is usually sweetened with way too much sugar. Be sure to check the label. If it is a semi-sweetened chocolate it probably contains only a small amount of sugar.</li>
</ul></div><div><b>Shopping for Chocolate</b></div><a href="http://2.bp.blogspot.com/-LUNJlxXjYNY/Tvz5AXXeumI/AAAAAAAAAHY/dP-i1l5pBCo/s1600/cocoa+percentages.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="237" src="http://2.bp.blogspot.com/-LUNJlxXjYNY/Tvz5AXXeumI/AAAAAAAAAHY/dP-i1l5pBCo/s320/cocoa+percentages.jpg" width="320" /></a><br />
<ul><li><b>Ingredients </b>- if it contains one or all of the following you are heading in the right direction! Dark Chocolate, Cocoa, Cacao. Looking for an organic version is always a good option.</li>
</ul><ul><li><b>Percentages </b>- some packages show the actual percentages of how much dark chocolate or cocoa it contains. Look for the highest percentage.</li>
</ul><ul><li><b>Check the Label </b>- after finding the main ingredient and percentage, check the back label and try to avoid packages with all the other ingredients the manufacturers may have snuck into the chocolate. </li>
</ul><b><br />
</b><br />
<b>Other Sites:</b><br />
<a href="http://candy.about.com/od/candyglossary/g/def_darkchoc.htm">http://candy.about.com/od/candyglossary/g/def_darkchoc.htm</a><br />
<br />
<a href="http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx">http://my.clevelandclinic.org/heart/prevention/nutrition/chocolate.aspx</a><br />
<br />
<a href="http://www.healthy-dark-chocolate-reviews.com/cacao.html">http://www.healthy-dark-chocolate-reviews.com/cacao.html</a><br />
<br />
<a href="http://en.wikipedia.org/wiki/Cacao_bean">http://en.wikipedia.org/wiki/Cacao_bean</a><br />
<br />
<a href="http://www.webmd.com/diet/news/20040601/dark-chocolate-day-keeps-doctor-away">http://www.webmd.com/diet/news/20040601/dark-chocolate-day-keeps-doctor-away</a><br />
<br />
<a href="http://www.healthy-dark-chocolate-reviews.com/cacao.html">http://www.healthy-dark-chocolate-reviews.com/cacao.html</a><br />
<br />
<a href="http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium">http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium</a><br />
<br />
<a href="http://en.wikipedia.org/wiki/Types_of_chocolate">http://en.wikipedia.org/wiki/Types_of_chocolate</a><br />
<a href="http://www.blogger.com/"></a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-44545073951587480492011-12-29T15:44:00.000-08:002011-12-29T15:44:17.574-08:00Nutritious Gossip: Mind/Body Exercise<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-53VypmPhDEY/TvFNdZUKLwI/AAAAAAAAAGo/vk2vKHQd4nM/s1600/happy+yoga+group.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-53VypmPhDEY/TvFNdZUKLwI/AAAAAAAAAGo/vk2vKHQd4nM/s320/happy+yoga+group.jpg" width="213" /></a></div>Did you know, that mind body exercise like yoga, can decrease cortisol hormones in your body. These hormones are associated with stress and when they are lowered, it can lower blood pressure.<br />
<br />
So lets grab our yoga mats and head to class, its time to wash away a stressful day!<br />
<br />
Love,<br />
<br />
Justine<br />
<br />
<a href="http://healthewoman.org/2009/04/26/how-exercise-impacts-stress-hormones-and-blood-sugar-levels/">http://healthewoman.org/2009/04/26/how-exercise-impacts-stress-hormones-and-blood-sugar-levels/</a><br />
<br />
<a href="http://www.mayoclinic.com/health/stress/SR00001">http://www.mayoclinic.com/health/stress/SR00001</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-24067248081362342682011-11-28T19:07:00.000-08:002011-11-28T19:09:19.387-08:00Nutritious Gossip . . .legumesDid You Know?<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-kYUYeqt1zkI/TtQ7cMx7h3I/AAAAAAAAAGc/8SRqXTJ7QW0/s1600/pretty+couple+cooking.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-kYUYeqt1zkI/TtQ7cMx7h3I/AAAAAAAAAGc/8SRqXTJ7QW0/s320/pretty+couple+cooking.jpg" width="213" /></a></div>Legumes can be a good substitute for meat due to the amount of protein it contains. Most legumes contain lower amounts of fat and cholesterol than meat.<br />
<br />
Legumes include:<br />
<ul><li>Beans</li>
<li>Lentils</li>
<li>Nuts</li>
<li>Peas</li>
</ul><div>Legume Ideas:<br />
<br />
*Use beans and lentils to make delicious soups and chili's. </div><div>*Nuts make the perfect snack between meals everyday.<br />
*Peas are always a healthy side dish for lunch or dinner.</div><div><br />
Try trading out the turkey sandwich or chicken dinner routine, and spice up your life with a variety of legumes. Your body will appreciate it in many ways!<br />
<br />
Love,<br />
<br />
Justine</div><br />
<br />
Legume Sites:<br />
<a href="http://www.mayoclinic.com/health/legumes/NU00260">http://www.mayoclinic.com/health/legumes/NU00260</a><br />
<br />
<a href="http://www.youngwomenshealth.org/legumes.html">http://www.youngwomenshealth.org/legumes.html</a><br />
<br />
<a href="http://lpi.oregonstate.edu/infocenter/foods/legumes/">http://lpi.oregonstate.edu/infocenter/foods/legumes/</a>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0tag:blogger.com,1999:blog-1313421274725775422.post-40404523121016207372011-11-28T12:47:00.000-08:002011-11-28T12:47:25.231-08:00Miracle Veggie: Edamame Nutrition<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/--yXBdWdeILE/TtMbBH0_3-I/AAAAAAAAAGM/oGj2Zzy94Bc/s1600/edamame.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="http://4.bp.blogspot.com/--yXBdWdeILE/TtMbBH0_3-I/AAAAAAAAAGM/oGj2Zzy94Bc/s320/edamame.jpg" width="320" /></a></div>Eda-WHAT?! . .<br />
. . a japanese word for soybeans that are not fully matured, picked then boiled in their pod.<br />
<br />
I am bringing up edamame not only because of its amazing taste, but it's amazing health benefits. I would consider edamame my food addiction. Lucky me, it's a healthy addiction, and quite affordable! Coming across a vegetable with a healthy source of protein, vitamins and minerals, and a great taste was a glorious discovery. Here are three healthy reasons why I think you should fit edamame on your grocery list.<br />
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<a name='more'></a><br />
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<b>Antioxidants Galore</b><br />
Antioxidants are an essential ingredient in food that fights off cell damaging free radicals in your body. We need to start taking action to prevent diseases and cancer from invading our future. We also want to keep in mind that during cold an flu season, we need to give our bodies the right nutrients to stay healthy during our busy schedules. Edamame contains antioxidants that may help strengthen the immune system making it the perfect component to help fight off the seasonal bugs!<br />
<br />
<i>Healthy Edamame Idea: </i><br />
<a href="http://2.bp.blogspot.com/-zRncfzC4wLE/TtMbP42_KgI/AAAAAAAAAGU/kDHabIsLvqk/s1600/pretty+girl+holding+weight.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-zRncfzC4wLE/TtMbP42_KgI/AAAAAAAAAGU/kDHabIsLvqk/s320/pretty+girl+holding+weight.jpg" width="213" /></a>Replace your evening bowl of potato chips, or fast food french fries with a bowl of edamame. Sprinkle lightly with sea salt and you have a perfect snack or side dish!<br />
<br />
<b>Perfect Protein</b><br />
Most vegetables are packed with beneficial vitamins and minerals, but not all of them have a good source of protein like edamame. Many people eat edamame as a snack or appetizer, but I feel it makes the perfect main course to a meal. It is packed with about 22 grams of protein per one cup, a healthy amount of carbohydrates, and is low in fat.<br />
<br />
<i>Fun Edamame Recipe:</i><br />
<i> </i>Make one cup of whole grain rice. Lightly saute mushrooms with olive oil and garlic. Enjoy rice, topped with cooked edamame and sauteed mushrooms. <i>Need more flavor?</i> Drizzle with low sodium soy sauce.<br />
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<b>Weight Control</b><br />
Eating food that makes you feel full and satisfied is exactly what we need from every meal. Adding edamame to your diet can help kick those additional cravings for a second serving. Edamame is packed with fiber that tends to make you feel full. Fiber takes longer to fully digest and absorbs water in your stomach causing it to expand. When you feel full it will help you avoid over eating and can help to control or lose weight.<br />
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<i>My Edamame Dinner Tonight: </i><br />
One can of tuna and one cup cooked edamame. Drizzle with lemon. Enjoy with a glass of cabernet sauvignon!<br />
<br />
Now that I have provided enough health reasons on why it is worth trying, it is your turn to taste how great they are!<br />
<br />
Other Sites<br />
<a href="http://www.yumsugar.com/Edamame-105776">http://www.yumsugar.com/Edamame-105776</a><br />
<a href="http://www.worldofdiets.com/how-many-calories-in-edamame/">http://www.worldofdiets.com/how-many-calories-in-edamame/</a><br />
<a href="http://www.medicinenet.com/script/main/art.asp?articlekey=56288">http://www.medicinenet.com/script/main/art.asp?articlekey=56288</a><br />
<br />
Antioxidants<br />
<br />
<a href="http://www.webmd.com/diet/guide/antioxidants-your-immune-system-super-foods-optimal-health">http://www.webmd.com/diet/guide/antioxidants-your-immune-system-super-foods-optimal-health</a><br />
<br />
<div>Protein</div><div><span class="Apple-style-span" style="color: #0000ee; text-decoration: underline;"><a href="http://www.livestrong.com/article/409591-the-health-benefits-of-edamame/">http://www.livestrong.com/article/409591-the-health-benefits-of-edamame/</a></span></div><div><br />
</div><div>Weight</div><div><a href="http://www.livestrong.com/article/409591-the-health-benefits-of-edamame/">http://www.livestrong.com/article/409591-the-health-benefits-of-edamame/</a></div>Justinehttp://www.blogger.com/profile/02068714227826285857noreply@blogger.com0