1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!
It can get pretty confusing with all the different information out there about nutrition which is why the guys at Women’s Health asked several nutritionists to set the record straight on some of the biggest healthy-eating myths around.
Myth: Frozen Fruits and Veggies Are Less Nutritious Than Fresh Ones
"Frozen fruits and vegetables are flash-frozen within hours of being picked, locking in a majority of the nutrients," says Joy Bauer, M.S., R.D., the nutrition and health expert for NBC’s TODAY Show and founder of NourishSnacks. She recommends taking advantage of fresh produce when you can—but keeping a stash of frozen produce on-hand for times when you’re in a rush or you can’t buy that item fresh because it’s not in-season.
Myth: You Need to Cleanse or Detox
"The body already does that for you," says Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute. "You don’t need a buy a juice or pill to accomplish that."
Myth: You Have to Count Calories to Lose Weight
"Consuming 100 calories’ worth of cupcakes, soda, or French fries is not the same as eating 100 calories of vegetables or brown rice," says Keri Glassman, R.D., a Women’s Healthcontributor. "I tell clients to stop getting caught up in the number of calories and instead focus on where you are getting them from." If you’re mindful and consume the vitamins and minerals your body needs, you’ll be able to drop pounds without becoming obsessive about calorie counting. AMEN TO THIS!!!!!!!!!!!!!!!!!
Myth: One Type of Diet is Better Than Others
"The reality is we’re all individuals with unique needs, likes/dislikes, and intolerances," says Katie Cavuto, M.S., R.D., the dietician for the Phillies and the Flyers. "We have to take time to listen to our bodies’ needs to truly determine what works for each of us."
Myth: Eating Fat will Make You Fat
"According to abundant amounts of research, the opposite is true," says Kirkpatrick. Granted, what kind of fat you’re eating makes a big difference. "Opt for healthy fats that promote cardiovascular health—monounsaturated and essential fatty acids," suggests Glassman. Find out how much of each type of fat you should be consuming.
Myth: A Juice Cleanse is a Great Way to Jumpstart Your Metabolism
"While juicing is great because you’re getting a lot of vitamins and minerals, most commercial juices are void of protein," says Bauer. "You need protein to rev your metabolism and help steady blood sugar." If you really love to juice, only do it for one meal a day—and make sure to add a scoop of Greek yogurt or protein powder to your drink. And if you don’t love following a liquid diet, definitely don’t feel like you have to juice.
Myth: Eggs are bad for you
"I have so many clients come to me who are egg-phobic," says Brooke Alpert, M.S., R.D., founder of B Nutritious. In reality, eggs are packed with nutrients; there are six grams of protein and five grams of fat in each one. "The combination of fat and protein promotes satiety,” says Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist. And definitely don’t discard the yolk. "It’s full of essential fatty acids like DHA (for healthy brains!) and arachidonic acid," says Davenport.
Myth: Eating After 6 p.m. Causes Weight Gain
"It doesn’t matter how late you eat, but rather what you eat," say Keri Gans, R.D., author of The Small Change Diet. “If you eat more calories than your body needs, you will gain weight—even if dinner was at 5 p.m. The problem is, most people who eat late at night are starved and wind up overeating.”
Myth: It’s Important to Eat Several Small Meals Each Day
Mitzi Dulan, R.D., author of The Pinterest Diet, recommends sticking with three meals per day and one snack. Why? “Eating five to six small meals can lead to unsatisfying meals,” she says. Also, when it feels like you never stop eating; it’s easy to take in too many calories.
Myth: Low- or No-Carb Diets Are Good for You
"Your brain needs carbs to function," says Glassman. Granted, your brain doesn’t need refined carbs like white bread, pasta, candy, and cookies. The best sources of healthy carbohydrates are whole grains, veggies, and fruits. "What matters is where you get your carbs from," says Glassman. (Source - Women’s Health)
• 2 cups raw hazelnuts
• 1/4 cup cocoa powder
• 1 1/2 tsp vanilla extract
• 1/4 tsp salt
• 1/2 cup almond milk
• 2-4 tablespoons powdered stevia, honey, agave or maple (optional, can omit)
—> preheat oven to 400 F
—> roast the hazelnuts for 10-12 minutes till it’s toasted then use a towel to rub the skin off. (Not all will come off)
—> blend in a food processor until it turns into hazelnut butter ( another 10-12 minutes) stopping to scrape it down every 2-3 minutes
—> add other ingredients and blend more till it’s smooth and creamy, and well blended.
—> store in an airtight container / jar in a fridge !!
—> ENJOY! x
Renniesane / Tumblr
Natasha’s Guide to Living Healthy and Losing Weight
Hello! My name is Natasha, and I’m a certified personal trainer who has lost ~80 pounds since 2011. I get asked most of the same questions daily - “how do I lose weight?” “how do I get healthy?” “what’s your secret?”. Well, I’m here to finally answer all of those questions, and more, in detail. This is pretty much going to be everything you wanted to know about being fit but were afraid to ask. So let’s begin!
You’ve heard the phrase that weight loss and fitness is 80% nutrition and 20% exercise. Well, I’m here to tell you that it’s true. You will get nowhere without proper nutrition. Keep in mind though, IT IS NOT A DIET. The word ‘diet’ indicates that it would be temporary. Nope, this is a lifestyle change! This is why fad diets (Atkins diet, ABC/Military/7 Day diets) won’t work. Yes, you might lose weight with those things, but as soon as you go back to eating regularly, you’ll gain it all back. Not to mention, they’re incredibly unhealthy and even dangerous! Now, there are different lifestyles that people chose to follow, and you need to find what works for you. They include, but are not limited to: vegan, vegetarian, pescatarian, paleo, etc. Do not start one of these lifestyles in an attempt to just lose weight. If you plan on eating a certain way, like I said, keep it up for life! You have to find what works for you. Whatever lifestyle you choose to follow, here are some basics to keep in mind.
- Eating enough. BMR. RMR. TDEE. IIFYM. Starvation mode. What does it all mean? I personally choose to go by TDEE, or Total Daily Energy Expenditure. You can calculate your TDEE (and BMR) here. TDEE is the amount of calories your body burns in 24 hours - including your resting, sleeping, working, playing and digesting food. If you eat right at your TDEE, you will maintain your weight. If you eat over, you will gain weight. If you eat under, you will lose weight! Simple, right? If not, let me give you an example. I put in my stats - female, 22, 5’1 and ~120 pounds. My BMR is 1243 and my TDEE is 1872. You should NEVER eat under your BMR - that’s your Basal Metabolic Rate AKA how many calories your body would burn if you were in a coma. Everyone hears about the magical number 1200, and if you eat below this, your body will go into starvation mode. “But Natasha,” some people say, “My BMR is below 1200! Should I eat that much?” The answer is NO. Again, your BMR is what your body would be burning if you were laying in a coma, unable to move AT ALL. YOUR BODY NEEDS NUTRIENTS. YOUR BODY NEEDS CALORIES. CALORIES ARE ENERGY. Starvation mode, or rather, the starvation response is something that your body does when it isn’t receiving the nutrients, food and energy it needs. Click here to read more about it. So what does this all mean? Numbers do play a part in losing weight. One pound is 3500 calories. That means, to lose a pound, you need to cut out 3500 calories. So let’s go back to my TDEE, which is 1872 calories. If I were to cut out 200 calories a day from my food, which would make it 1672, then burn 300 calories from working out, that would bring it down to 1372. Voila, that’s cutting out 500 calories a day - eating healthy and not starving yourself! Also, keep in mind if you are doing insane workouts and burning 500+ calories per workout, you need to eat AT LEAST half of those calories back.
- What do I eat? A phrase you’ll hear all over tumblr is “clean eating”. And you’re probably thinking, “what the hell does that even mean?” Clean eating is essentially cutting out processed junk foods, and eating organic, natural, healthy and whole foods. Here is Clean Eating 101 and the 10 Rules to Eating Clean to help you out. A few of the main tips I can give you for eating well are: cut out all soda, juices, etc. - diet or otherwise, cut out fast food, cut out junk food (chips, frozen dinners, etc). I’m going to give you some examples of healthy breakfasts, lunches, dinners and snacks.
- Breakfast: oatmeal topped with nuts, nut butter, and any fruit. fruit smoothies and/or green smoothies. smoothie bowls. yogurt with granola and fruit. eggs (my fave is scrambling 1 whole egg with 2 egg whites, adding baby spinach, tomatoes and spices). turkey bacon. any kind of fruit. granola. whole wheat toast (top it with avocado/guacamole and pepper, it’s A+). there are a ton of other options/foods, but these are a few to get you started.
- Lunch: salad (try to amp up your salads with spinach and kale, hardboiled eggs, chicken breast, tons of veggies, limit your dressing if any), baked chicken breast with brown rice and veggies, healthy pizza (whole wheat and/or cauliflower crust, fat-free and/or organic cheese, top with massive amounts of veggies), eggs (i have breakfast for lunch a lot), a healthy sandwich (chicken breast or turkey breast, avocado, veggies, no mayo - try to make it yourself and make every part organic, NOT SUBWAY). again, these are just a few options. there are a ton of healthy meals for you to make.
- Dinner: similar to your lunch options - I personally stick to baked chicken breast, veggies and brown rice/quinoa most days. I like to prep my dinners on sunday so I have them available to me and I don’t have to make anything as I work in the evenings. Read more on meal prepping here.
- Snacks: any nuts, fruits, or veggies. whole grain toast with peanut butter and bananas. greek yogurt. veggies with hummus. quest/lara/KIND/pure bars. green and/or fruit smoothies. popcorn (not the kind caked with butter, obviously. trader joe’s has some good organic options).
- Water. Cut out the soda, diet or otherwise. No juice unless it’s organic and from fruit only (no added sugars). Green tea is great too, but you want to make sure you drink AT LEAST 60 ounces of water a day. Getting the right amount of water every day will help clear up your skin, lose water weight, reduce bloat, and stay hydrated (obviously). Read more on the benefits of getting enough water here.
- Cheat days/meals. Part of healthy living is moderation, and sometimes you need to take a break. You don’t want to deprive yourself too much, and we all love food. I personally either have one cheat meal a week, or two full splurge days a month. This does not mean you can’t have sweets or any kind of cheat day to day. Have a handful of chocolate chips every night or a piece of dark chocolate. One cookie never killed anyone or hindered their progress. But remember, MODERATION.
- Here are some additional links to help you out! Healthy recipes. Food inspiration. Healthy snacks 1. Healthy snacks 2. Healthy snacks 3. Garden of Vegan. 10 Healthy Food Blogs. How to eat healthy on a budget. How to eat healthy in college. How to eat healthy when dining out. How to talk to your parents about buying healthy food. Big list of healthy recipes.
Yes, fitness is 80% nutrition and 20% exercise. THAT DOESN’T MEAN EXERCISE ISN’T IMPORTANT. Forget the weight loss. Forget losing fat. Exercise is important for your body and your mind. You need both cardio and strength training in your workout routine for the best results and optimal fitness. I personally recommend to my clients at least 5 days a week of cardio (if you’re trying to lose weight. if you’re maintaining, trying to build muscle or just trying to be healthy, 3 days a week is fine) for 30 minutes to an hour, and at least 3 days a week of strength. If building muscle is your main goal, reverse those numbers (3 days a week cardio, 5 days a week strength). There are hundreds of different ways to workout, and just like with your nutrition, you need to find what works for you. Whether it’s running, the elliptical, Zumba, yoga, weight lifting, WHATEVER. Your body needs it. And like I said, your mind does too! Hello, endorphins! I’m going to go over cardio, strength, weight training for beginners, and yoga.
- Cardio: I know, we all hate it. I have a love/hate relationship with it. But unfortunately, we need it. Cardio, also know as cardiovascular exercise, is basically anything that gets your heart rate going. It’s good for your heart, your body and mind in general, weight loss, and stress management. Cardio is one of the main ways to burn fat. You want to try to get your heart rate into your target heart rate zone, which you can calculate here and monitor with a heart rate monitor/fitbit/etc. Cardio can be done hundreds of different ways, here are just a few: running, the elliptical, cycling/exercise bike, hiking, Zumba, fitness classes, some variations of yoga, swimming, HIIT, Insanity, Jillian Michaels and other workout DVDs, Pilates, and there are literally a bazillion other ways to do cardio. Just get your heart rate going! Like I said before, ideally you want to get 3-5 days a week, for 30 minutes to an hour of cardio.
- Strength Training: Do you even lift, bro? I feel like a lot of people just think ‘heavy lifting’ when they think strength training. While that is a very popular and awesome way to gain muscle, there are other ways as well! There are a ton of body weight exercises that will help you gain muscle and burn fat, here is a list of body weight exercises you can do anywhere! Try to target a different body part every day, ie. one day do arms, another day do abs, another day do legs. You can do full body workouts every day as well, if that’s your thing. You can also use handweights/dumbbells, and work your way up to heavier weights. Another way to build muscle is yoga! I’m going to go over yoga and weight training/heavy lifting in depth. Strength training, in any form, is necessary to build muscle, which in turn will help burn fat.
- Yoga: Ahhh yoga. My new favorite thing. I work at a yoga studio and will hopefully be doing my yoga teacher training soon. Anywho. There are a zillion different styles of yoga but my personal favorite is vinyasa flow. It’s cardio and strength, and you so get your heart rate up. Hot yoga is great too! You can do yoga at home, go to a studio, watch a video on Youtube, etc. Yoga is for everyone! I feel like a lot of people think it’s for super fit or super skinny people only. It’s not! Everyone can do it! I will have some helpful links, videos, and tips for you at the bottom of the workout section.
- Weight Training: I think by now we all know that lifting heavy does NOT make you bulky. It makes you super hot, muscular and toned. The key to weight training and lifting heavy is FORM. Do not sacrifice your form just so you can lift more. I would recommend starting with lighter weight/hand weights, to build up your strength, and then move on to weight machines, squat racks, Crossfit, etc. Here is a guide to weight training for beginners.
- Rest Days: You need at least one full rest day a week. Your body needs to rest, heal and build muscle. Yup, BUILD MUSCLE. Here’s the thing. When you’re working out, you’re actually tearing your muscles. It’s the rest and proper nutrition that builds them up.
- Here are some additional links to help you out: A Beginner’s Guide to Home Workouts. 30 Plank Exercises to Shock Your Body. Giant Yoga Master Post. Youtube Fitness Channels. HIIT Workouts. Blogilates Printable Workouts. Strength Training 101. How to Build Muscle. Workout Basics.
The Mental Side of Fitness
Fitness is a state of mind. Losing weight takes a certain mentality. I get asked all the time about where I found my motivation, how I stayed motivated, etc. The number one tip that I can give you is, if you don’t have one already, START A FITNESS BLOG. A fitness specific blog. Having people that are on the same journey as you and a place to log your progress and stay on track helps so much. I would not have done it if I hadn’t started this blog. Another issue a lot of people have is balance. How do you balance between eating too much, and eating too little? What if you have/develop an eating disorder? Unfortunately, it happens. I’m going to provide you all with a lot of links and resources for motivation, happiness, mental and eating disorders, and general life advice. Losing weight will not make your life perfect. You have to work for that mentally. Losing weight will not make you love yourself or your body. It is a daily journey. Fitness is a lifestyle.
- Ways to Stay Motivated to Lose Weight.
- Make a Weight Loss Inspiration Board.
- Start a Dietbet with Friends.
- Weekly Meal Planner Worksheet.
- Weekly Food and Exercise Recorder.
- My Workout Playlist.
- How to Beat a Plateau.
- Bad Day Remedies.
- Binge Eating Recovery Plan.
- Eating Disorder Hotline and Chat.
- Self Harm Alternatives.
- Ways to Deal with Depression/Stress.
- De-Stress Yoga.
- Apps You Need in Your Life.
- No Gym? No Problem.
- Learning Self Love.
Welp, I think that’s it! If you have any questions, my ask box is always open (keep in mind, I get thousands of questions a day but I try to answer as many as I can). I also do meal/workout plans online, and in person training. You can check out my personal training information here and email me at email@example.com if you’re interested! Just remember: if I can do it, ANYONE CAN. I went from being the most sedentary unhealthy person, to a personal trainer. It is possible. Remember to believe in yourself, and JUST DO IT. No one can do it for your or want it for you. You have to want it for yourself. And above all, STAY HEALTHY. Get healthy, and weight loss will follow. Thank you for reading this! I hope it helped! Thank you all for your continued support and love. Hopefully this will help you guys reach your goals!
Good luck, have fun, get fit. Namaste.
(banner by the lovely rhianna!)
if you guys ever need anything send a message to my inbox. I’ll give you advice or if you need to, just listen just let me know if you need my help or just want to vent. i promise i don’t bite
Here is a mini yoga master list on yoga for curing anxiety and depression. I’m not a therapist but I know yoga can help alleviate anxiety and depression symptoms. I hope this can help at least one person. Whatever you may be going through, remember that it’s only temporary and things will get better soon. Remember to be sunny☀
- Yoga For the Winter Blues- Yoga For Depression
- Stress Release Yoga | Mellow Out Anxiety
- Yoga for Anxiety- Stress Management - Relief Flow (60 Min.)
- Guided Meditation for Anxiety and Obsessive Thoughts
- Move & Groove Vinyasa Flow Yoga W/ Music (25 minutes)
- Yoga For Stress, Anxiety, and Depression
- Easy Stress Relief Yoga
- Yoga to Make You Happy, Relaxing Beginners Routine for Stress & Depression
- Emotional Detox Yoga Sequence
- Yoga to Make you Happy
- Yoga for Stress & Anxiety
- YIN Yoga for Cramps, Anxiety, and Insomnia
- Chopra Guided Meditations
- Fragrant Heart Guided Meditations for Healing
- Meditation for Depression
- Depression Lifting
Music to Relax To: Most of these are soothing sounds that can last up to 10 hours! Lay down and take a few deep breaths while listening to these soothing sounds.
- Vital Energy
- Soft Piano
- 3 Hours of Ocean, Flute, and Piano
- Tibetan Healing Sounds
- Relaxing Sounds with Water
- Gentle River
- Reiki Zen Meditation
Remember to smile :)
THIS IS IMPORTANT
eeeee rebloging for future reference. need to try guided meditations.
I wrote this article on my blog, but thought it could be great to share it on Tumblr with all of you. So here it is : a HUGE list of 100% healthy smoothies! I hope it will be useful ;)AlmondApricots
- Simple Apricot Smoothie
- 5 Apricots Smoothies
- Apricot-Banana Smoothie
- Apricot Peach Smoothie
- Apricot Mango Smoothie
- Oats and Apricots Smoothie
- Apricot Apple SmoothieAvocado
- Bananas and Peanut Butter Smoothie
- Bananas and Kiwi Smoothie
- Bananas, strawberries and Flax Smoothie
- Bananas and pears Smoothie
- Bananas and Mango Shake
- Bananas and peach Smoothie
- Groovy Smoothie
- Banana Blast II
- Bananas and Orange Smoothie
- Tropical Cooler Smoothie
- Carribbean Health DrinkBlueberry
- Wild blueberry Soy Shake
- Heavenly Blueberry Smoothie
- Very Berry Blueberry Smoothie
- Razzy Blue Smoothie
- Lemon Berry Smoothie
- Blueberry Mint SmoothieCeleryCherryChocolate
- Chocolate, Strawberry, Banana Milkshake
- Orange Chocolate Breakfast Drink
- 6 Chocolate Smoothies Recipes
- Chocolate Peanut Butter Monster Smoothie
- Ultra-Chocolate Smoothie
- Healthy Chocolate Banana ShakeCinnamonCitrus
- Citrus Energy-Boosting Smoothie
- The Ultimate Citrus Smoothie
- Citrus and Spice Smoothie (vegan and Gluten free)
- Citrus Berry Smoothie
- Healthy Citrus Spinach Smoothie
- Tropical MangoCitrus SmoothieCoconutCranberryFig
- Fig and bananas Smoothie
- Mango Banana Figs Smoothie
- Vanilla Fig Smoothie
- Figs Almonds and Banana Smoothie
- Fig Blueberry Not so Green Green Smoothie
- Fig, Oats and Banana SmoothieGingerGrapefruitKale
- Kale and Banana Smoothie
- Kale, Orange, Banana Smoothie
- Hala Kahiki Green Smoothie
- Kale Spinach and Pear Smoothie
- Blueberry Kale Smoothie
- Kale Sunrise Green Smoothie
- Peacock Kale Smoothie
- Kale Banana Chia Superfood Smoothie
- Pineapple Mint green SmoothieKiwiMango
- Gloomy Day Smoothie
- Mango Pineapple Green Smoothie
- Mango Peach Smoothie
- Pawpaw and Mango Punch
- Basil Strawberry Mango Smoothie
- Honey Mango Juice
- Mango Mint Lassi with Indian Sweet Spices SmoothieMelonMintNectarine
- Nectarine Sunshine Smoothie
- Cinnamon Nectarine Smoothie
- Apple Nectarine Smoothie
- Lime Mango and Nectarine Smoothie
- Blueberry Nectarine SmoothieOatmealOrangePapaya
- Papaya Surprise Smoothie
- Supergirl Summer Smoothie
- Banana Papaya and Spinach Smoothie
- Papaya Ginger Smoothie
- Papaya Ginger Mint Smoothie
- Raspberry Papaya SmoothiePeachPeanut Butter
- Peanut Butter and Chocolate Smoothie
- Green Banana and Peanut Butter Smoothie
- Dairy-Free Peanut Butter and Banana Smoothie
- Peanut Butter and Strawberry Smoothie
- Peanut Butter Berry Smoothie
- 15 Healthy Peanut Butter Smoothie RecipesPearPineapple
- C-Blast Smoothie
- Pineapple and Banana Smoothie
- Pineapple Mango Smoothie
- Pineapple Sunrise Smoothie
- Tropical Tea Smoothie
- Strawberry Pineapple Coconut SmoothiePumpkinRaspberry
- Raspberry and Blackberry Smoothie
- Raspberry Fudge Smoothie
- Raspberry Mango Smoothie
- Orange Raspberry Banana Chia Smoothie
- Blushing Apple Smoothie
- Berry Kale SmoothieRhubarbSpinach
- Strawberry and beet Smoothie
- Strawberry-yoghurt Smoothie
- Strawberry Oatmeal Breakfast Smoothie
- Cool-Off Smoothie
- Red, White and Blue Fruit Smoothie
- Strawberry, Orange, Banana Smoothie
- Quick Start Breakfast Drink
- Strawberry-Grapefruit SmoothieSweet Potato
- Sweet Potato and Banana Smoothie
- Better than Ice Cream Sweet Potato Smoothie
- Sweet Potato Pie Smoothie
- Luscious Sweet Potato and Almond Smoothie
- Refreshing Sweet Potato and Peach SmoothieTofuWatermelon
this is beautiful