How can I gain muscle, not size?

Most women stay away from weights and resistance training because a fear of getting bulky.

Without proper lifting and eating techniques, it is possible to build bigger and bulkier muscles than you were going for.

If you're going for long, lean, feminine muscles then try these four easy steps!

Two Stretches for Runners to Try

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.

Nutritious Snacks for your Metabolism

Take the guesswork out of your grocery list and use the snacks below to keep you on track with your healthy routine.

Nutritious Metabolism Tips

Five Easy Ways to Speed Up Your Metabolism!

Fun Fact: Milk Thistle Benefits for a Hangover

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.

Nutritious Metabolism Tips for Valentine's Day

Use the following tips to get you feeling confident and beautiful for that special someone.

Three Lean Foods you Should be Having

Get the most out of your meals with these three lean foods. They are packed with protein and have additional health benefits!

Fish and other Seafood
High in protein and healthy fats. Fish contains healthy Omega 3 fats that protect your heart and other important organs.

Best Fish Choice:

• 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. 

Eggs
High in protein and low in calories. Eggs are also very versatile, allowing you to fit them in almost any meal.

Egg Idea:

• 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.

Low fat Greek Yogurt
High in protein and probiotics that ward off trouble in the gut.

Greek Yogurt Tips:

• Top yogurt with fruit and flax 
• 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!

Tzatziki sauce:

http://greekfood.about.com/od/dipsspreadspures1/r/Tzatziki.htm

*hint: make it even healthier by adding low or non fat versions of the greek yogurt and sour cream.

Nutritious Metabolism Tips for Your Busy Week

Improving your Metabolism with these simple rules!!

Nutritious Metabolism Tips that are a Must

Improving Your Metabolism with these Simple Rules!

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!

Always eat breakfast 

• And make sure it has protein and fiber in it.

Make your snack foods last for days.

• 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.

Stand up and move during commercials

• Stretch or maybe even do the dishes. Sitting too much can negatively effect your metabolism, cholesterol levels and even your lifespan. 

Buy frozen fruits and vegetables 

• It is good to always have frozen options available for anytime you may be in a hurry or run out of fresh produce.

Eat a small handful of nuts everyday.

• They are a delicious dose of vitamins. Get the healthy fat, protein and carbohydrates you need in one handful. 

Love,
Justine

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.

Benefits of Greek Yogurt

"What makes it greek yogurt and why is it better?" 

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.

Egg White, Tuna and Spinach Scramble

Nutritious Ideas for You

This meal gives the perfect balance of all the nutrients you need packed into one delicious low calorie dish.

A Balanced Diet: Understanding Macronutrients and Micronutrients

A Healthy Diet by Knowing Your Macronutrients and Micronutrients

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.

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.

How to be a Nutrition Fact Expert

Importance of reading nutrition fact labels

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.

Health benefits of Berries

Healthy Reasons to Enjoy Berries for Beauty and Body

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.

Spicy Vegetarian Taco Salad

Nutritious Ideas for You


 Your mouth and metabolism are going to love this spicy dish!

My Secret (Post Workout) Smoothie Recipe

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.

Metabolism Quick Tips

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!

Foods that Fight Wrinkles

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.

Three C-ecret Fat Burning Spices

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.

Music and its Effect on Exercise

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.