Can you hit it too hard? 10 signs & symptoms of overtraining

   date: 2012-12-31 time: 16:04:00
FOR ALL FIT FREAKS! Are you taking enough time OFF?
Recovery is just as important as what you do IN the gym. But no matter how much we ‘know’ this, many people consistently spend hours and hours in the gym because it “feels” right. It’s psychological. A dependence. Fitness CAN be addictive, but it’s important that we learn how to overcome these psychological barriers to live happier, healthier and injury free lives. Outside of the gym.
Recovery is THE reason we get fitter and stronger. It’s during this time that your muscles rebuild stronger, where your body puts your workout to use and where you’ll reap the benefits. I like to think of it as making bread. You can knead the dough as much as you like, but unless you STOP and let it rise, your bread is gonna SUCK. The kneading is important, but the “rising” on it’s own is what makes the bread awesome. Rest is your ‘rising’ time.
While SOME activity is better than NONE, TOO MUCH activity can be worse than none at all. Heart problems, insomnia, illness, weight gain, injury, depression: all symptoms and consequences of hitting it too hard and too often at the gym. 
SIGNS OF OVERTRAINING (and/or fitness addiction):
      A decrease in performance. If you’re training hard and you notice that you just aren’t able to do what you know you CAN DO (having to reduce your weights, not being able to finish a set, needing to take more breaks etc), it might be a sign that your muscles have not gotten enough recovery time. 
      Problems sleeping, decrease in overall energy, mood swings etc. Workouts generally should BOOST your energy and mood. If the days seem ‘harder’ it might be a sign you need to take a step back. Depression can be a symptom of overtraining as well.
      Feeling that unless your workout is 2 hours long, it doesn’t count. The truth is, there is ONLY so much you can push your body. After a certain amount of time, it releases chemicals and begins processes to minimize damage… NOT to help you get stronger, fitter or better. 2 hours a day in the gym is too much. Psychologically, this is a barrier a lot of people get stuck behind. Often, beginners are encouraged to workout for long periods of time, but at a VERY LOW intensity. The higher the intensity, the shorter your workout can be. Work to limit your workouts to an hour or less, take less breaks, and boost your intensity instead.
      You blow off friends, family, work, responsibilities etc. in order to workout. Fitness is supposed to ENHANCE our lives… not BE our lives. What’s the good in having a body that does more if you’re not using it to do the things you love? If you’re constantly avoiding the things you need to do in order to fit in your workouts, try to plan a bit better and work on time management. Priorities please!
      You push through pain and illness in order to sweat. Your #1 responsibility is to TAKE CARE of your body. And that includes giving it time to heal. Consistently not taking that time can have negative consequences on your body and may be a sign you need to approach things differently. 
      You’re gaining or maintaining body fat… when you ‘should’ be losing. While it’s normal to have to tweak your routine to keep results coming, if you start holding on to more body fat, it could be a sign your body has gone into survival mode. Usually there’s a decrease in muscle as well (it’s what your body is using for fuel instead of fat). Our bodies need fat to survive, and if it feels like you’re tapping into the supply to hard or too fast, it will give the “order” to use muscle instead to save it’s fat stores. When our bodies feel “safe” they readily give up fat as energy: they know you’re taking care of things. If you’re pushing hard, eating clean and getting nowhere, a break may be in order. 
      You’re HIITING, lifting, pushing beyond or sprinting each and every day. It’s good to have the occasional blow out at the gym, but training this intensely every single day gives your body no time to HEAL (and no time doesn't give you the results you’re looking for). It may feel better to your ego, but unless you’re Wolverine, you should alternate intense workouts with moderate ones, and take rest days when possible. Being fit enough to run 10 miles a day doesn’t mean you SHOULD. 
      You’re constantly sore/in pain. Some people are never sore. Others are sore more often (like ME). But there’s a difference between the kind of sore you can manage, and the kind of sore that makes it impossible to put on your shirt and walk up stairs. Being THAT sore EVERYDAY? Not good. Scale back and take a few recovery days. 
      You’re always SICK. More than usual. Taking a few extra days/weeks off can help your body heal more than just your muscles. 
      Heart palpitations or increased heart rate AT REST. Generally, the more fit you are, the lower your resting heart rate: your heart doesn’t have to work as hard because it’s more efficient and strong. But if it starts having to work harder, i.e. beat more, or if it’s beats become irregular, it may be a sign you need to cut back. And maybe see a doctor.
Your body WILL give out: energy is not infinite. Make sure you’re taking steps to prevent overtraining and/or address fitness addiction before it gets out of hand… or before your body puts a stop to it for you. Engaging your body in EASIER activities on your “rest days” can help overtrainers deal with not being in the gym. If you find it hard to stay away from the gym, try taking 30-60 minutes to do something “easy” instead. 
  • Walking
  • Hikes (easy)
  • Easy yoga
  • Extended stretching (30-45 minutes of stretches)
  • Cycling
  • Frisbee
  • Sex
  • Massages
  • Hanging with friends
  • Crafts
  • Shopping

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7 Good Foods to Improve Moods

   date: 2012-12-31 time: 12:15:42
While that tub of ice cream in the back of the freezer may be what you crave when you’re feeling blue, there is a long list of other (healthier!) foods that can cure a grouchy morning or a stressed-out afternoon.
The Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done.
Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.
Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again. Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time.
Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”
Green tea contains theanine, which calms you and helps you maintain clear concentration and focus.
Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”. If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.
If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood. Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin. Tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.

    Nutrition, 0 comments

Slimtastic Smoothies: 20 nutritious and delicious smoothie recipes

   date: 2012-12-30 time: 19:29:19
    2 bananas
    1 dl [½ cup] fat-free Greek yogurt
    1 dl [½ cup] skim milk
    2 tsp honey
    1/8 tsp cinnamon
    2 dl [1 cup] ice
    4 3/4 dl [2 cups] strawberries
    2 dl [1 cup] crumbled pound cake
    2-3½ dl [1-1½ cups] skim milk
    2-3½ dl [1-1½ cups] ice
    splenda or stevia (or another no calorie sweetener) to taste
    2 dl [1 cup] orange juice
    2 dl [1 cup] raspberries
    1 dl [½ cup] plain yogurt
    2 dl [1 cup] ice
    splenda or stevia (or another no calorie sweetener) to taste
    4 3/4 dl [2 cups] chopped honeydew melon
    2 dl [1 cup] almond milk
    2 dl [1 cup] ice
    honey to taste
    2 dl [1 cup] strawberries
    2 peeled kiwis
    2 tbsp brown sugar
    4 3/4 dl [2 cups] ice
    3½ dl [1½ cups] frozen pitted cherries
    3 dl [1 1/4 cups] milk
    3 tbsp sugar or other sweetener
    ½ tsp vanilla extract
    1/4 tsp almond extract
    a pinch of salt
    2 dl [1 cup] ice
    4 3/4 dl [2 cups] seedless red grapes
    2 dl [1 cup] concord grape juice
    3½ dl [1½ cups] ice
    1 banana
    2 dl [1 cup] blueberries
    1 dl [½ cup] unsweetened coconut milk
    1 tbsp each honey and lime juice
    1/4 tsp almond extract
    2 dl [1 cup] ice
    1 3/4 dl [3/4 cup] frozen orange or orange-tangerine concentrate
    1 dl [½ cup] cold water
    2 dl [1 cup] each vanilla ice cream and ice
    1 dl [½ cup] each pumpkin puree and silken tofu
    3½ tbsp brown sugar
    2 dl [1 cup] milk
    ½ tsp pumpkin pie spice
    a pinch of salt
    2 dl [1 cup] ice
    500 ml blackberries
    1 dl [½ cup] raspberries
    2 dl [1 cup] vanilla yoghurt
    1 tbsp honey
    1 frozen banana
    2 dl [1 cup] soy milk
    ½ dl [1/4 cup] each creamy peanut butter and wheat germ
    2 tbsp seedless strawberry or raspberry jelly
    1 dl [½ cup] chilled espresso or strong coffee
    ½ dl [1/4 cup] sweetened condensed milk
    3½ dl [1½ cups] ice
    top with chocolate shavings and/or chocolate syrup
    2 dl [1 cup] each chopped pineapple and mango
    2 dl [1 cup] coconut water
    a dash of ground allspice
    2 dl [1 cup] ice
    sprinkle with toasted coconut
    1 banana
    2 dl [1 cup] chocolate ice cream
    1 dl [½ cup] milk
    a pinch of salt
    1 dl [½ cup] ice
    1 chopped peeled apple
    3 tbsp creamy peanut butter
    2 tbsp flaxseed
    3½ dl [1½ cups] each soy milk and ice
    honey to taste
    3 dl [1 1/4 cups] tomato juice
    ½ dl [1/4 cup] carrot juice
    ½ peeled cucumber
    ½ celery stalk
    ½ dl [1/4 cup] each parsley and spinach
    1 dl [½ cup] ice
    2 tbsp poppy seeds
    the zest and juice of ½ lemon
    2 dl [1 cup] plain yoghurt
    3/4 dl [1/3 cup] sugar or other sweetener
    1 dl [½ cup] each milk and ice
    4 3/4 dl [2 cups] strawberries
    3½ dl [1½ cups] milk
    ½ dl [1/4 cup] each maple syrup and wheat germ
    a dash of ground cinnamon
    3½ dl [1½ cups] ice
    4 3/4 dl [2 cups] spinach
    1 chopped peeled apple
    1 dl [½ cup] silken tofu
    ½ dl [1/4 cup] each soy milk and orange juice
    1 tbsp each wheat germ, honey and lemon juice
    2 dl [1 cup] ice

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6 Health Benefits of Chicken

   date: 2012-12-30 time: 11:25:31
Chicken is one of the most popular foods in the world, and for good reasons. It's a lean source of protein that contains essential nutrients and vitamins. When I talk about the health benefits of chicken, I'm talking only about organic, free-range, hormone and antibiotic free chicken. Factory farmed chicken is full of antibiotics and added hormones that are not good for the human body. Here are six health benefits of chicken:
  1. Cancer Protection - Chicken is rich in niacin (vitamin B3), a vitamin that is essential for cancer protection. One small serving of chicken can meet your niacin requirements for the entire day. The selenium in chicken is also believed to be protective against cancer.
  2. Brain Health - The niacin in chicken is also essential for brain health and may have protective effects against Alzheimer’s disease and dementia.
  3. Heart Health - The vitamin B6 in chicken keeps the heart healthy by keeping homocysteine levels low. High homocysteine levels cause damage to the walls of the blood vessels.
  4. Thyroid Health - The selenium in chicken helps to keep thyroid function normal. One study found that selenium deficiency may lead to thyroid problems such as low T3 levels.
  5. Weight Loss - Chicken is a great food to eat if you’re trying to lose weight because it's lower in fat and calories that other meats such as beef and pork, while also being higher in protein.
  6. Energy Booster - Chicken boosts your energy thanks to vitamins B6 and B3, both of which are important in the body’s If you are starting to feel a little tired or worn out, try eating some chicken to give your body a boost of nutrients, lean protein, and calories that will boost your energy levels.

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Motivate yourself for a winter run

   date: 2012-12-29 time: 18:58:20
  • Warm up your clothes: Pop your sports bra, shirts, pants, and even your socks in the dryer for a couple minutes. Slipping on warm gear is sure to get rid of that chill you have when looking out your window into the cold.
  • Warm up yourself: Take a quick shower allowing the hot water to envelope your skin, being careful not to get your hair wet. It'll warm your body and get your muscles ready to move.
  • Warm up inside: Once you're dressed properly for a cold-weather workout, do your warm-up inside rather than outside. Run up and down the stairs, do jumping jacks or a round of push-ups, or whatever you need to do to get your heart rate up without getting sweaty. You'll feel warm and loosened up when you step out the door, and you can start running right away to stay warm. Here are warm-up ideas that can be done indoors (even in a small apartment space!).
  • Blast a tune that speaks to you: Whether it's Beyoncé, Adele, or Pitbull that lights a fire inside you, use your favorite upbeat song to get you psyched for a run. You can dance and scream lyrics as you slip on your sports bra and sneaks. This is a great technique when you're really not feeling a run because it can instantly flip a switch and help you head out the door fast. Continue the musical motivation by listening to a newly crafted running mix.
  • Go for a change of scenery: Running the same neighborhood loop every week? No wonder you're not excited to run. Mix up your running route every few workouts for some inspiration.
  • Schedule a date with a fitness buddy: Having trouble motivating yourself? Then use a friend to help. If you make a date to meet outside for a run, you can't make excuses and back down.
  • Shop for new gear: Whether you go big and buy a new merino wool shirt or just splurge on a new pair of warm running socks, the idea of slipping on new gear is sure to inspire you to get outside. New gear will not only give you the kick in the pants you need, but it'll also make your runs more comfortable, which will help motivate tomorrow's workout. 

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In this weight loss process..

   date: 2012-12-29 time: 11:25:00
The mental hurdles are the hardest to overcome. Your body is capable of so many great things but sometimes our minds prevent us from taking that extra step. I’m not only referring to exercise but also overcoming certain food addictions and our own insecurities. Overall I’ve learned that weight loss is a continual mental struggle, but in the end it is a fight in which I will ultimately come out victorious. 

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50 easy 3-ingredient breakfasts

   date: 2012-12-26 time: 14:30:00
A healthy breakfast doesn’t have to be a big production. In fact, you can throw one together using just three ingredients from your cupboard. Here are 50 of those, for your breakfast inspiration. Essentials like oil, salt, pepper and coffee isn't listed as ingredients here though.

1. Steel-cut oatmeal, low-fat plain yogurt, ground flaxseed
2. Eggs, diced tomatoes and mushrooms
3. Broiled grapefruit with honey and cinnamon
4. Grilled salmon and asparagus with a poached egg on top
5. Whole-grain waffles with berries and a drizzle of maple syrup
6. Yogurt (your choice of flavor and type), fruit (mix and match with the yogurt flavor) and granola or cereal (again, any of your favorites will do)
7. Avocado, mango and Greek yogurt, pureed in a blender
8. A whole-wheat English muffin, one egg and a MorningStar maple-flavored vegetarian sausage patty
9. Steel-cut oatmeal, shredded zucchini and crumbled goat cheese
10. Plain Greek yogurt, fresh blueberries and a drizzle of real maple syrup
11. Cooked oatmeal, 1 tbsp of peanut butter, 1 sliced banana
12. Whole-wheat English muffin with egg and tomato
13. Sautéed spinach and onions sprinkled with cheese
14. Cottage cheese, cucumber and rice cakes
15. Carb Balance flour tortilla, scrambled egg and smoked salmon
16. Half a cup of black beans, half a cup of a sweet onion and 2/3 cup frozen corn sautéed together into a hash
17. Eggs scambled with 1 roma tomato & fresh spinach
18. Wheat toast, peanut butter and sliced bananas
19. Trader Joe's organic High Fiber O's, fresh blueberries and skim milk
20. Whole-wheat sourdough toast topped with smoked salmon and Greek yogurt
21. 1 cup homemade yogurt, 1 organic banana and 1/2 cup fresh organic blueberries blended into a smoothie
22. Freezer pancakes (pancakes you made over the weekend, frozen, then reheated in the microwave - that counts as one ingredient, right?) topped with frozen berries warmed in the microwave and a little butter
23. Chopped fresh baby spinach and diced red peppers sauteed in olive oil and scrambled with eggs
24. Corn tortilla scrambled together with one egg and fresh salsa
25. Quinoa with pears and vanilla
26. Honey-roasted peanut butter spread on a banana and rolled in coconut
27. Sauté chopped chard until almost wilted, make a hole in the center, crack an egg into the hole and cook. Serve with a slice of whole-wheat toast.
28. Almond butter, whole-wheat toast and raisins
29. A packet of oatmeal, one container of light yogurt and one piece of whatever fruit strikes my fancy for the day!
30. A small serving of last night's leftovers, a piece of in-season fruit and a small glass of milk
31. Black rye bread with slices of a salted avocado
32. Take one whole egg (and one egg white) and scramble with a fork in a cereal bowl. Chop one wedge of light Laughing Cow cheese and scatter it over the egg. Top with 1/4 cup fresh salsa, and then microwave until desired consistency is reached.
33. Traditional oats (uncooked), almond milk and chia seeds.
34. Chopped cantaloupe or melon, mint and plain yogurt
35. Whole-wheat waffle, natural peanut butter, sliced bananas
36. Greek yogurt, cubed Granny Smith apple, freshly toasted sliced almonds
37. Grits with soy cheese and a poached egg
38. Protein pancakes with almond butter and banana
39. Chia pudding (vanilla almond milk & chia seeds) with fresh blueberries
40. Kashi cereal, Silk soymilk and fresh fruit
41. Toasted sprouted-grain English muffin, scrambled Egg Beaters and low-fat cheese
42. Plain yogurt, granola, agave nectar.
43. Fresh fruit, whole-wheat toast and two eggs
44. Eggs, oatmeal and fruit
45. 1/2 of a Fiber One English muffin, 1/2 cup low-fat cottage cheese and a peach
46. Greek yogurt, fresh berries & Stevia smoothie
47. Whole-wheat flax waffle, Greek yogurt, fresh-picked raspberries
48. 9-grain toasted baguette topped, tomato slice and egg
49. 1/2 cup scrambled Egg Beaters, a slice of soy cheese and almond milk
50. Summer vegetable hash with poached eggs and toasted nori

    Nutrition, 0 comments

Do these 9 things in your kitchen to lose weight

   date: 2012-12-25 time: 22:08:41
1.           Make fruits as accessible as a bag of chips: Wash, cut up, and store fruits such as grapes, melon, kiwi, pineapple, and apples in reusable containers in the fridge so they're easy to grab. Make sure they're right up front at eye level so they're the first thing you see when you open the fridge door.
2.           Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it's tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You're sure to eat a salad with dinner if it's already made - just scoop out a bowl, top with vinaigrette, and enjoy.
3.           Have measuring cups and spoons on the counter: Measuring your food will keep portions in check since overestimating serving sizes is a huge reason people don't lose weight. Seeing measuring spoons and cups on your kitchen counter will be a visual reminder not to forget to use them.
4.           Pre-make snack packs: You know what happens when you eat chips or crackers out of the box - you practically end up polishing off the entire package! Take your favorite healthy snacks such as mixed nuts, popcorn, cheese, and fresh fruit, grab some Ziploc baggies, and make some 100-calorie or 150-calorie snack packs you can keep in your cupboard or fridge.
5.           Ditch the unhealthy foods: Your hubby and kids might be fans of an occasional can of soda, bowl of cookie dough ice cream, or Hershey's Kiss, but if those foods are within your reach, you're bound to crave them. Throw out or give away the junk because if it's not in your kitchen, you can't be tempted to eat it.
6.           Use smaller-sized plates: When we prepare a plate of food, we feel the need to fill it up completely. If you start out with a smaller-sized salad plate, there's only so much you can pile on, so you'll end up consuming fewer calories.
7.           Freeze fruits and veggies: Buy larger bags of fruits and veggies at the store and wash, cut, and store them in baggies in the freezer. You'll not only save money when you buy in bulk, but you'll also have them on hand to add to your smoothies, yogurt, pasta dishes, soups, and omelets.
8.           Double or even triple the recipe: Whether you're making soup, roasted veggies, quinoa salad, or something else for dinner, don't just make enough for one meal. Package the leftovers in containers you can easily grab for the next few days' meals. If your lunch or dinner is already prepared, you won't have to resort to unhealthy takeout.
9.           Put food away before you sit down to eat: After you've cooked up an amazing vegan mac and cheese, serve yourself an appropriate serving size and then wrap it up and put it in the fridge. If you leave it out, you're more likely to go back for unnecessary seconds or thirds. Out of sight means off your hips.

    General, 0 comments

How to enjoy christmas

   date: 2012-12-23 time: 12:31:00
   1. Feel free to have your favorite wine or hot chocolate, liquid calories can be enjoyable too.
   2. Load your plate with your favorite foods first.
   3. Have seconds whenever you feel like.
   4. Drink water whenever you feel like.
   5. Eat at the pace you're most comfortable at.
   6. Don't leave the table, instead stay and talk to your family.
   7. If you can exercise, great. If you can't/don't have time, that's okay too. You can exercise the next day.
   9. Don't limit stuffing, what the fuck are you doing...stuffing is delicious. Actually, don't limit anything,'s christmas.
   10. Do not starve yourself before. Not because you'll have more 'self control' (seriously, only people who control their eating habits to feel superior use that word to stick to their diets) but because your body deserves to get fuel and nourishment.
walk in ///nightmare
Seriously. One day of crappy eating won't ruin it for you. ENJOY CHRISTMAS FOOD. It's always nice to take breaks, just get back on track as soon as possible!

    General, 4 comments

Holiday Reminders

   date: 2012-12-22 time: 16:56:00
lost in the sunsnow | Tumblrnightmare
One pound = 3500 calories
There's no way you'll gain a pound on Christmas. Giving in to a cookie or a slice of cake won't do that to you. Treat yourself!
Remind yourself of how far you've gotten.
I don't care if you've just started your journey to health or if you've been working towards your goal for a year. You've made some kind of progress, whether it's on the scale or not. So remember that you earned a treat.
Remember, it's only one day.
It's one day. One freaking dessert. There is no reason to beat yourself up about it. Workout of course, but remember that you're a human. Do you think Jillian Michaels forces herself to not eat those tasty treats? No. She eats them. You can too.
Pounds = inches
Just because the scale says you went from 159 lbs. to 161 lbs. doesn't mean you gained two pounds. And even if you did, no one will notice. Don't freak out, because you can't lose 2 pounds over night anyways. It all takes time.
The unhealthy route is never an option. EVER.
I don't know if you know this, but I know that there are a lot of blogs that promote being anorexic or bulimic, or any way that makes the number on your scale go down. You might be convinced that you will be able to lose weight that way, but you won't. You'll get unhealthy. Really badly unhealthy. If you starve yourself (anorexia), your body will begin to think that it's starving, and will hold on to every gram of fat it can get. If you make yourself throw up (bulimia), the enamel on your teeth can get messed up, your organs could get damaged, and there are so many other downsides to doing these things to your body. The only real way to lose weight, and keep it off, is to eat right, workout, sleep, and drink water...lots of it.

    General, 0 comments

11 benefits of water

   date: 2012-12-16 time: 16:50:00
      Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger; it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
      Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although there are many other reasons that contribute to headaches, dehydration is the most common one.
      Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissue, moisturizes skin and increase skin elasticity.
      Better Productivity at Work: Your brain is made up mostly of water, thus drinking water helps you think more clearly, be more alert and more able to concentrate.
      Better Exercise: Drinking water regulates your body temperature. You’ll feel more energetic when doing exercises and water helps to fuel your muscle.
      Helps in Digestion and Constipation: Drinking water raises your metabolism because it aids with digestion. Fiber and water go hand in hand so that you can have regular bowel movements.
      Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’re less likely to get cramps and sprains.
      Less Likely to Get Sick: Drinking plenty of water helps support your immune system which helps fight against flu and other ailments like kidney stones and heart attack.
      Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heat, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so are you.
      Good Mood: Your body feels very good and that’s why you feel happy.
      Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with the bladder lining.
German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily - enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.
I cannot stress enough how good water is for you.

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The Importance of Sleep

   date: 2012-12-16 time: 12:04:10
The finest exercise routine, diet and supplement program will not make up for inadequate rest, and sleep is the best, and only way of getting this rest. Growth hormone is produced and protein synthesis occurs during sleep. Sleep assists a lot of other very important functions, for example:
    The replacement of ageing and dead cells, and the mending of muscle and other tissue.
    The lowering of energy consumption.
    The recharging of the brain.
Rest is one of the most important principles of exercise and often the most overlooked. When you sleep, your body goes into a suspended state of animation, and does precisely what you've been beseeching it to do ever since you raised that first dumbbell: build muscle. If you've just started lifting, give your body parts at least 48 hours to recover between workouts.
All mammals, birds and fish observe a regular state of natural rest. The role of sleep in health and disease is increasingly being studied in specialized sleep laboratories throughout the world. Restorative theories of sleep describe it as a time of healing and growth for organisms. Non-REM sleep is an anabolic situation marked by physiological processes of growth and rejuvenation of the organism's immune, nervous, muscular and skeletal systems.
Sleep is perhaps best described as the loss of awareness of what is going on around us. Public awareness of fitness and nutrition has grown over the last few years but sadly little is known about the very important subject of sleep disorders. Why do we suffer with sleep deprivation? Stress and anxiety is a major cause, and also a vicious cycle: while stress can actually cause our lack of sleep, it is also a result of it.
Animal studies have revealed that sleep is essential for survival. The usual lifetime of rats is 2-3 years. However, rats deprived of sleep live only for about 3 weeks. It has been confirmed that the metabolic activity of the human brain declines considerably after 24 hours of sustained wakefulness. Sleep is required for our nervous systems to work right. Deep sleep is also necessary for the release of growth hormone in children and young adults.

    General, 0 comments

10 Things I bet You Didn't Know About Cinnamon

   date: 2012-12-16 time: 11:52:00
Cinnamon is not only one of the world's most common spices, but also has various health benefits, here are just 10 to name a few.
 ½ teaspoon per day may lower LDL (bad) cholesterol
 cinnamon may lower blood sugar, making it beneficial for people with diabetes
 in some studies, cinnamon has been shown to stop yeast infections
 it may help reduce the proliferation of leukemia and lymphoma cancer cells
 it has an anti-clotting effect on blood
 when combined with honey, taken every morning before breakfast, people have had significant arthritis relief after one week
 inhibits bacterial growth and food spoilage
 cinnamon can boost cognitive function and memory
 it's a great source for manganese, fiber, iron, and calcium

    Cinnamon, 0 comments

i do not care// it's okay to be sad

   date: 2012-12-16 time: 11:25:00
it’s okay to be sad : a playlist that lets you be sad without trying to force you to be happy ((click on the photo to get to my spotify playlist))

jag bryr mig inte // det är okej att vara ledsen

det är okej att vara ledsen: en spellista som du kan vara ledsen till och som inte försöker att tvinga dig till att vara lycklig ((klicka på bilden för att komma till min spotify-spellista))

    My playlists, 0 comments

Health Benefits of Broccoli

   date: 2012-12-15 time: 20:29:00
           Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.
           Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
           Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.
Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals - indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents.
 Everything Happens For a Reason.(5) Tumblr

    Broccoli, 0 comments

I haven't got a good title bye

   date: 2012-12-15 time: 19:04:00
I've finally changed my design!!!! Ahh, I've been beyond tired of my old one and I hope you all felt the same way because I definitely won't change back.

    Design, 1 comments

Or, wait…is it 30% exercise and 70% diet?

   date: 2012-12-15 time: 14:25:44

We hear it all the time - 20% exercise, 80% diet. Or, wait…is it 30% exercise and 70% diet? Aren’t abs made in the kitchen, but you won’t get definition without some heavy liftin’? It’s not that these sayings are untrue so much as they’re misleading. No worries, I’m here to clear this up for you.

There is no mathematical way to break down whether exercise or diet is more important for your goals. If you want to run a marathon, changing your diet isn’t going to help you with endurance. Exercise, specifically running, will. This goes the same for any goal - gaining muscle isn’t achieved by just increasing protein consumption, it’s gained by exercise. Sure, the two go hand in hand, but is it really as simple as an 80/20 or 70/30 ratio?

So what are these numbers trying to tell us? If you’re falling short on your goals - fitness or weight loss - you need to look at your diet. If you don’t appropriately fuel your body you’re not going to get anything out of it. Additionally, if you’re trying to lose weight, falling into the “exercise your pizza away” trap will lead to a vicious cycle. Exercise should never be a compensatory tool for any meal you just ate.

The truth of the matter is that diet is very important, and much easier to tailor than exercise for weight loss. If you want to lose weight, you must create a caloric deficit (you can read about this here). Creating a calorific deficit by switching out high calorie foods with low nutrient density for low calorie foods with high nutrient density (see: trading pizza for chicken breast) is much easier and takes all of 1 minute. If you wanted to burn those calories off, you’re committing yourself to miles of running or hours at the gym. It’s easier to rein in your diet and make small changes here and there than to spend surplus time at the gym to “make up” for a bad diet.

Additionally, people tend to underestimate what they eat and overestimate what they burn. The science behind burning calories is not exact. The science behind the caloric content of your food an estimate. Watching your portions is easier, and more effective, then plugging away on the treadmill for 4 hours every morning.

Diet is important because your body requires fuel to function. It also takes less time to swap out high calorie for low calorie than exercising “off” excess calories.

Exercise is important because without challenging your body, you’ll never see results. Lifting weights, running, swimming, etc. is how you increase muscle mass, strength, endurance or cardiovascular healthy. Diet alone cannot do that.

It’s not x% vs. x% - it’s a good balance between fueling your body and making it work hard.

    Exercise,     Nutrition, 0 comments

Guide To: Paleo Foods

   date: 2012-12-11 time: 20:21:16
Eat whole foods. Avoid foods that are modern, processed, and refined. Eat as closely to natural as possible and avoid foods that cause stress for the body (blood sugar, digestion, psychological). Eat nutrient-dense food to maintain energy levels and activity. Enjoy your food and hold positive thoughts while you consume it.
including but not limited to:
 beef  bison  boar  buffalo  chicken  duck  eggs  game meats  goat  goose  lamb  mutton  ostrich  pork  quail  rabbit  squab  turkey  veal  venison  catfish  carp  clams  grouper  halibut  herring  lobster  mackerel  mahi mahi  mussels  oysters  salmon  sardines  scallops  shrimp  prawns  snails  snapper  swordfish  trout  tuna 
including but not limited to:
 artichokes  asparagus  arugula  bamboo shoots  beets  bok choy  broccoli  brussels sprouts  cabbage  carrots  cassava  cauliflower  celery  chard  collard greens  cucumbers  daikon  dandelion greens  eggplant  endive  fennel  garlic  green beans  green onions  jicama  kale  kohlrabi  leeks  lettuce  lotus roots  mushrooms  mustard greens  okra  onions  parsley  parsnips  peppers  purslane  radicchio  radishes  rapini  rutabagas  seaweed  shallots  snap peas  spinach  squash  sugar snaps  sunchokes  sweet potatoes  taro  tomatillos  tomato  turnip greens  turnips  watercress  yams  yuccas 
including but not limited to:
 apples  apricots  avocados  bananas  blackberries  blueberries  cherries  cranberries  figs  grapefruit  grapes  guavas  kiwis  lemons  limes  lychees  mangoes  melons  nectarines  oranges  papayas  passionfruit  peaches  pears  persimmons  pineapples  plantains  plums  pomegranates  raspberries  rhubarb  star fruit  strawberries  tangerines  watermelon 
including but not limited to:
 anise  annatto  basil  bay leaf  caraway  cardamom  carob  cayenne pepper  celery seed  chervil  chicory  chili pepper  chipotle powder  chives  cilantro  cinnamon  clove  coriander  cumin  curry  dill  fennel  fenugreek  galangal  garlic  ginger  horseradish  juniper berry  kaffir lime leaves  lavender  lemongrass  lemon verbena  licorice  mace  marjoram  mint  mustard  oregano  paprika  parsley  pepper, black  peppermint  rosemary  saffron  spearmint  star anise  tarragon  thyme  turmeric  vanilla  wasabi  za'atar 
 avocado oil  bacon fat/lard  butter  coconut milk  coconut oil  duck fat  ghee  macadamia oil  olive oil  palm oil  schmaltz  sesame oil  suet  tallow  walnut oil 
 almonds  brazil nuts  chestnuts  hazelnuts  macadamia  pecans  pine nuts  pistachios  pumpkin seeds  sesame seeds  sunflower seeds  walnuts 
 almond milk, fresh  coconut milk  coconut water  herbal tea  mineral water  water 

    Nutrition, 0 comments

Behold, the Almighty Banana

   date: 2012-12-11 time: 17:17:00

A Banana a Day...
Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away. The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts. Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. All of these factors combined make the banana a “super food” that is an integral part of a healthy daily regimen.
Bananas Provide Energy
Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half. Bananas are also ideal for eating during that midday lull when you feel tired and sluggish. Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine.
Potassium is Vital for Performance
Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.
Bananas Promote Bowel Health
One of the banana health benefits is that they can help stop constipation. Bananas have a certain type of fiber that helps to restore and maintain regular bowel functions. Instead of using laxatives that might have chemicals or other synthetic substances, bananas are a natural source for lessening the effects of constipation without causing other bowel problems such as diarrhea.
Bananas Can Lift Your Spirits
Bananas have a chemical called tryptophan - the same chemical that turkey contains. This mood regulating substance contains a level of protein that helps the mind relax so you feel happier. According to, people suffering from depression often report feeling better after eating a banana.
Eat a Banana during Your Monthly Visitor
Instead of taking pills designed to reduce your menstrual pains, bananas can be a great help. As stated on, bananas have a level of vitamin B6 that helps to regulate blood glucose level and help your overall mood.
Increase Your Brain Power with Bananas
In addition to banana health benefits, they can also help you with your mind. discusses a study with 200 students who were asked to eat one banana three times a day - breakfast, recess and lunchtime . along with their normal meals. What they found was that the potassium in the bananas boosted their brainpower and made them more alert during their classes while they followed the regimen.
Eat Bananas after a Night of Partying
The natural ingredients in bananas and their ability to replenish the body’s vitamins make them an ideal way to reduce the effects of a hangover. Put a couple bananas in the blender with some plain yogurt and add some honey to sweeten the taste. The fruit tends to calm the stomach and the honey helps to restore the blood sugar levels to normal. Similarly, bananas can help people who are trying to quit smoking. The B vitamins and other minerals that they contain reduce the physical and psychological effects of nicotine withdrawal.
Bananas are Great for Pregnant Women
Because of their calming properties, pregnant women often eat bananas to combat their morning sickness. In addition, they also help to replenish the body and restore a healthy blood glucose level. In addition, they also help regulate a pregnant woman’s temperature, although this is mostly used in other cultures that rely more heavily on natural cures.
Rub the Peel on Mosquito Bites
Before you throw those peels away, rubbing the inside of it along a mosquito bite will help reduce the itching and swelling that is normally associated with these types of bites. You might even find that it works better than the creams or medications you find at the drugstore.
Bananas Help Soothe Ulcers
As a way to prevent and treat ulcers, bananas help to reduce the acidity that some foods can leave in the stomach. They help reduce the irritation of the digestive system by leaving a protective coating around the inner walls, making it a natural way to promote intestinal health as well. Since they help to neutralize acidity, they are also a great way to get rid of heartburn. They act as a natural antacid and they quickly soothe the burn.
Bananas are Rich in Iron
For people suffering from a deficiency in iron, bananas help to give your body the iron that it needs. As a result, they help promote hemoglobin production so your blood can clot faster in case of a cut or serious injury.
Banana Peels are Good Fertilizer
Bananas can also benefit your garden. Instead of throwing the peels away, banana peels are ideal fertilizer for gardens and soils. Rose bushes benefit a great deal from the peels. If you have a certain plant that you want to blossom, simply bury a few peels next to it by the roots. In a few weeks, the plant will be huge.
Peels Can Be Used to Treat Warts
The outside of the banana peel also has healing and beneficial properties for the human body. If you have a wart on your foot, wrapping a banana peel around your foot so that the exterior of the peel rubs against the wart will help it go away in a matter of time. To keep the peel in place, you can wrap tape around it for better results.

With all of the banana health benefits, it is easy to see why they are such a popular fruit. In many ways, their benefits are far greater than that of other fruits. They not only have more vitamins and minerals than some other choices, they also taste great and are easy to eat.

However, having a diet that consists of only bananas as your fruit each day is not healthy and it can even be harmful to your health. Try to include several of your favorite fruits throughout the week because each of them has different advantages for your body. If you do not normally include bananas or any other fruit in your daily routine, find some ways to include fruit in your diet in order to improve your health and overall well-being.

    Banana, 2 comments

How to improve your self esteem

   date: 2012-12-10 time: 17:59:39

1. Stop comparing yourself to others.

2. Stop putting yourself down, and attacking yourself with your own thoughts and words.

3. Don’t reject compliments. Instead of automatically brushing them off, recognize that what has been said is true.

4. Deliberately affirm yourself throughout the day with positive statements like “I am a valuable person; I am unique and have talents and gifts; I am likeable and loveable.”

5. Surround yourself with positive people who can see, and affirm, your worth and value. At the same time, avoid critical and negative people who get a kick out of putting others down.

6. Make a list of the goals you have achieved, and your minor and major successes in life.

7. Make a list of your top 10 traits and remind yourself of these important qualities.

8. Be true to yourself. It’s important that you live an authentic life and be the person you were meant to be. Don’t try to be a replica of anybody else. You have so much to offer – so always be yourself.

    Self love, 0 comments

How to stop sugar cravings

   date: 2012-12-09 time: 00:12:00
Pull your sweet tooth with these tips
There isn't a single cure-all to this problem, but in general, the less sweets you eat, the less you'll crave them. So how do you get to that point? Here are a few tips that just might help you pull your own sweet tooth once and for all.
         Try to find a substitute. Generally, people tend to crave sweets after a meal or as a pick-me-up in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you. If you must have something "sweet", go with something that's naturally sweet, such as dried fruit or even 100% fruit juice.
         Wait out the craving. Most nutrition experts say that the cravings you experience will only last a couple of minutes. So if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving. Call a friend, take a short walk or do something to distract yourself.
         Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without a sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. I did this about a year ago and gave myself a dollar for every day that I did not indulge in sweets, and at the end of the month, I would go get a manicure or buy myself something nice.
         Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of unhealthy foods and tempting treats. Make it a team effort. Hold each other accountable and support one another through the tough times.
         Put yourself in good situations. If you are the one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, then try to do things in a new way to prevent yourself from falling into old habits. Clean out all of the change and single dollar bills in your wallet so you aren't able to feed the vending machine. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.
As hard as it might be to believe, you CAN quit the sugar habit. Not only will you probably lose some weight, but you will feel better and more energetic. Good luck!

    Nutrition, 0 comments

The Health Benefits of Yoga

   date: 2012-12-08 time: 23:59:00
The potential health benefits of yoga are numerous and may include:
  • Stress reduction. With its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration.
  • Increased fitness. As you learn and refine new poses, you may enjoy improved balance, flexibility, range of motion and strength. And this means you're less likely to injure yourself in other physical endeavors or in your daily activities.
  • Management of chronic health conditions. Yoga might help with a variety of health conditions, such as cancer, depression, pain, anxiety and insomnia, by helping with sleep problems, fatigue and mood. Yoga also can help reduce heart rate and blood pressure.
  • Weight loss. If you're overweight or have binge-eating disorder, yoga may help you make the healthy lifestyle changes necessary to gain control of your eating and drop those extra pounds.
While you shouldn't expect yoga to cure you or offer 100 percent relief, it can help some health conditions when combined with standard treatment. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular fitness routine.

    Exercise, 0 comments

Love yourself

   date: 2012-12-08 time: 21:20:07
It's easy to be hard on yourself. But when you tell yourself negative things a lot, you can start to believe they are true. Chances are they're lies you tell yourself. Before you turn to unhealthy habits to feel better, give those lies the boot! Here are some common lies and how to cope.
    Lie #1: I'm not attractive.
Try: Doing a reality check. 
    Feel bad because of how perfect models and stars look? Remember, it's not real. Stylists and airbrushing help them look that way. Next, look at yourself. Find specific features that you like. Maybe you have great eyes or an incredible smile. Focus on the positives.
Positive self-talk: 
   Think about something positive when you're feeling bad. If you do this long enough, you can change your brain for the better. Here's how to do it.
Step 1: Realize when you put yourself down.
Step 2: Actively say a positive message to yourself instead.
Step 3: Repeat.
    Lie #2: I'm fat.
Try: Questioning your belief. 
   First, there's more to you than how you look. Plus, we often believe negative thoughts without any proof. Worried you're overweight? Make an appointment with your doctor. You could also use a teen BMI (body mass index) calculator to get a better idea of where you stand. If your doctor let's you know you're in the overweight range, work together. You can come up with a plan to get healthier and feel better.
    Lie #3: I'm bad at sports.
Try: Shifting your focus. 
    Feeling less than athletic? To get better - practice working on your skills or strength. In the meantime, focus on what you like about sports. Maybe you like your teammates or being outside. Being active is also a great way to burn off stress. 
    Lie #4: I'm not smart.
Try: Figuring out what you can control. 
   Nobody's good at everything but you can get smarter. Ask yourself - "Have I gone to my teacher or parents for help?". When things are tough, think about your past successes for inspiration. What are some challenges you and your friends or family members have overcome?
    Lie #5: I don't have any friends.
Try: Checking your perspective. 
   Don't measure your friends by how many you have on Facebook. It's about having good friends. Feeling lonely? Join clubs or teams, volunteer, or take classes to find some friends. Having something in common can help you have an instant bond with people.
    Lie #6: I'm too short or too tall.
Try: Letting go. 
   Height isn't something you can control. Wishing you'd grow taller? Or that you didn't stand out so much? The answer is the same - stand up straight. Good posture makes everyone look confident and better. Then, to keep the confidence going strong, tell yourself something good - like how kind or funny you are.
Practice makes perfect - saying to yourself that you're pretty or smart just once won't work. You believe negative thoughts because you hear them over and over. It's going to take some work and time to replace them but it is doable.
Help from your friends - don't suffer in silence when you're having a hard time. Talk to a parent, coach, or counselor - especially if you've been feeling bad for more than a couple of weeks. For a boost when you're just feeling blah, hang out with friends. They can help you remember your best qualities and feel better.

    Self love, 0 comments

1-10 Exercise Effort Scale

   date: 2012-12-07 time: 14:00:00
Which is better for your workout, moderate or maximum effort?
How important is your level of effort? If you are trying too hard, it can be too much strain on your body. On the other hand, if you're not working at all, you won't get enough health benefits from the activity. The exercise effort scale and instructions below will help you find the optimal effort level for your workouts, based on your fitness level.
How to use the scale
Pay attention to how you feel during the workout. How fatigued are your muscles? How heavy is your breathing?
Give your effort a 1-10 rating for each exercise in your workout. When you finish an exercise, let your breathing return to normal before starting the next exercise. This will give you enough energy to continue. See the effort level descriptions.
If your effort is 5/10
You can feel your muscles working, but you finished the exercise with plenty of energy left. You could have done many more repetitions of the exercise. This is a good warm up effort level.
By the end of the exercise, you can feel your muscles fatiguing somewhat. Your breathing has also picked up, but you finished the exercise well before reaching your maximum effort. This is a safe strength training effort level for beginners who have no known joint or muscular problems.
By the end of the exercise, your muscles are fatiguing significantly, but you could have done 1-2 more reps of the exercise if you used a maximum effort. If you are new to exercise, workout consistently for several weeks before exercising at this effort level.
You have to focus intensively to complete the exercise with correct form. When you finish, you are not able to do any more reps of the exercise.
During a maximum effort exercise, your movement will be much slower on the last repetition. Your muscles may 'fail' (stop working) and keep you from finishing the move.
To exercise at 9/10 or higher, it is best to have experience with exercise and also be free of joint and muscle problems. *Get clearance from your doctor before trying a high intensity workout.* Maximum effort workouts can give you great results, but they are also have the highest risk of injury. Do a max effort workout with a partner who is ready to assist you if needed. Also, to avoid overuse injury, no more than 1 max effort strength workout per week is needed, though you might have separate workouts for different muscle groups. 
Give your effort a 1-10 rating about every 5 minutes of the activity.
If your effort is 3/10 or less
You aren’t sweating, you did not feel your heart rate pick up, and you could sing during this activity. You need to work harder (at least 4/10) to get a health benefit from the activity.
You can talk, but you couldn’t sing while you are exercising. You may have broken a sweat.
Your breathing and pulse have noticeably picked up. The workout is not as casual--you have to concentrate more on the activity to maintain this vigorous effort level. If you are new to exercise, workout consistently for several weeks before exercising at this effort level.
You are breathing heavily and you can’t say more than a few words without taking a breath.
You are gasping for air by the end of the exercise, and you need several minutes rest before you could start again.
For cardio efforts of 8/10 or higher, it is best to have some experience with exercise and also be free of joint and muscle problems. *Get clearance from your doctor first.*

    Exercise, 0 comments

What to eat after a workout

   date: 2012-12-04 time: 23:44:51
After cardio - you need to replenish fluids and more carbs than proteins.
  • Oatmeal with skim milk and a banana
  • Toast with cottage cheese and jam
After weights - you need mainly protein.
  • Chicken breast with broccoli
  • Egg white omelet with salsa
After weights and cardio - you need a carb to protein ratio of 3:1.
  • Protein shake with fruit
  • Sweet popatoe with greek yogurt

    Nutrition, 0 comments

You're now stocked on veggies and fruits but... how long will they last?

   date: 2012-12-02 time: 12:53:20
In addition to storing your fruits and veggies properly, it's good to know approximately how long the fresh stuff will last. Plan your trip to the grocery or farmer's market accordingly so that your foods are at the peak of freshness when you plan to prepare them, and you're not throwing away food that's gone bad before you get a chance to use it!
1-2 days:
  • Artichokes
  • Asparagus
  • Bananas
  • Basil
  • Broccoli
  • Cherries
  • Corn
  • Dill
  • Green beans
  • Mushrooms
  • Strawberries
2-4 days:
  • Aragula
  • Avocados
  • Cucumbers
  • Eggplant
  • Grapes
  • Lettuce
  • Limes
  • Pineapple
  • Zucchini
4-6 days:
  • Apricots
  • Blueberries
  • Brussels sprouts
  • Cauliflower
  • Grapefruit
  • Leeks
  • Lemons
  • Oranges
  • Oregano
  • Parsley
  • Peaches
  • Pears
  • Peppers
  • Plums
  • Spinach
  • Tomatoes
  • Watermelon
  • Apples
  • Beets
  • Cabbage
  • Carrots
  • Celery
  • Garlic
  • Hard squash
  • Onions
  • Potatoes
Glitterland.Healthy food blog :)Terapia

    Nutrition, 2 comments

What is "clean eating"?

   date: 2012-12-02 time: 00:11:29
Clean eating is simply eating foods as close to their natural state as possible. Foods that are highly processed or contain highly processed ingredients are not considered "clean" foods. There are certain aspects of "clean eating" that vary from person to person, however that is the basic explanation of it!
The following foods are typically not considered "clean": cookies, chips, crackers, candy, white breads and pastas, sugary cereal, fast food, frozen dinners and most packaged goods.
For those interested in switching to a healthy, clean-eating lifestyle, here are a few tips:
  • Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!
  • Remember healthy food does not have to be expensive.
  • Toss (or donate if you're so inclined) and avoid buying the following: soda, diet soda, fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, jell-o, flavored yogurt, condiments like mayo, ketchup, ranch and other fattening/sugary dressings and marinades, deli meats, processed meats, white breads and pastas, sugary cereals, packaged processed crap, granola bars. Most are full of sugar and processed, chemical junk! Sugar spikes insulin and promotes fat storage and has been linked to numerous, serious health conditions such as obesity, heart disease and some types of cancer.
  • Recipe possibilites are virtually endless and there is no need for healthy food to be boring. Use popular search engines like Google to look for "clean eating" recipes.
  • Start slow. Try swapping out one meal a day that is typically unhealthy. So for example if you usually grab a doughnut or pastry for breakfast, try making a healthier breakfast with eggs and old-fashioned oatmeal with cinnamon and stevia! It only takes 5 minutes to make and will give you tons of healthy nutrients and energy to tide you over for several hours! Each day, aim to make your choices healthier. In time it will become a habit!

    Nutrition, 0 comments

Is the number on the scales getting you down?

   date: 2012-12-01 time: 18:33:42

Girls, girls, girls. I know we all have our own stories and we’re all here for different reasons. But I see A LOT of girls desperately trying to see lower numbers on their scales. It looks to me like the main reason they’re doing it (working out/eating healthy) is to see a low number on scales. The only thing thing keeping them going is the hope that one morning they’ll stand on the scale and their “ultimate goal weight” will be staring them in the face. I believe, and yes this is my personal opinion, that what should be staring you in the face, is yourself in the mirror. Why not forget about the numbers for a while? Check your progress in the mirror, how your clothes fit, compare old photos with new photos, happiness, how well you sleep at night, how much energy you have, how strong you are mentally and physically, there are probably a million other reasons but these are the ones just came to mind now. Different weights look different on every single body. Just because your favourite celeb has a bangin’ bod at a weight, doesn’t mean it’s going to look fantastic on you too. I hope this progress photo will inspire some of you and make you realise that you don’t need to see incredibly low numbers. Don’t let numbers define you. Please. I am genuinely concerned for some of you.

    Self love, 2 comments

December Exercise Schedule

   date: 2012-12-01 time: 13:16:15

Here we are at the last month of the year! You have four calendars to choose from: the basic calendar, a student calendar that asks you to work more on the weekends when you don’t have class, a beginner calendar that follows a 4 days on/1 day off program, and an extreme calendar that adds in HIIT for a more intense workout. Whatever plan you choose, and feel free to change whenever you’d like, the directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.

During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well. Have fun!

Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!

Lean Arms Workout v.1
Lean Arms Workout v.2
Tone Those Triceps!
Weight-Free Arms
Arms Workout
All About Arms
Dumbbells, Smart Arms
Beginner Arms

Inner Thigh Toner
Tame Those Thighs
Kill Those Legs!
Your Best Butt
Thigh Toner
Dancer’s Legs Workout
Legs Workout
5 Minute Butt Blaster
Legs For Days
Shapely Squats
Beach Babe Booty

All-Over Abs
1-2-3 Ab Workout
Quick Challenge
I Seek Obliques
Abs Challenge
Intense Abs
Waist Trimmer
Ballet Abs
Flat Abs Workout
Lower Ab Attack
Easy Abs

Full Body Meltdown
Absolute Beginner Workout
Fat Blaster
Quiet Workout
Coffee Break Workout
All-Over Workout
Whole Body Workout
Morning Angel Workout
No Space? No Problem!
Basic Dumbbell Workout
Full Body Workout
One-Song Workouts
50 Up, 50 Down
Morning Workouts
Leveled Workouts
Count Up, Count Down
Strength and Cardio
Water Bottle Workout
Workout Challenge for the Absolute Beginner

Weather Workout
Quick Workout
Digital Clock Workout

Leveled Cardio
One-Room Cardio
All-Cardio Challenge
Cardio Circuit
Killer Kardio
Beginner Cardio
Kick-It Cardio!
Basic Cardio

One Room HIIT
20-Minute HIIT
Interval for Beginners
Interval Running

    Exercise schedules, 1 comments