7 Day Healthy Eating Plan!!

Eat this for 7 days and I promise you will see results! Also it is healthy! No scary diet!

Breakfast:

Omelet with 4 egg whites, 1 whole egg,

1/4 c minced broccoli or asparagus, 1 tsp

shredded low-fat cheese

1 c plain coffee or green tea

12 oz water

Snack

1/4 c plain nonfat yogurt and 6 cherries

20 oz water

Lunch

6 oz grilled chicken breast

3 c lettuce with 2 Tbsp light or low-fat

dressing

1/2 c steamed broccoli, asparagus, green

beans, peas, or carrots

20 oz water

Snack

Apple or banana with 1 Tbsp natural

peanut butter

20 oz water

Dinner

8 oz grilled chicken, beef, or turkey

1/2 c steamed broccoli or asparagus

3 c plain lettuce with 2 Tbsp fat-free

dressing, lemon juice, or balsamic

vinegar

20 oz water

Snack

1/4 c cottage cheese with 1/2 c mixed

berries or 6 cherries

Wouldn't a tinge of flavour in your water be great?

 

Water is the most important part of our lives; biologists have shown that 70% of our bodies are made of water. However, many of us dislike the taste of water (myself included) because it has no taste! As a result, we, as consumers, ended up buying artificial sweetened beverages that no doubt are the main contributors to our body weight. Considering how a can of coke has at least 200 calories and water has ZERO.

If you have been going to Starbucks lately, you would have already noticed a new drink called HINT Water. It is an absolute wonderful product for healthy freaks like me and you. It is water with a tinge of fruit flavour, and most important, 0 calories all the way! HINT Water currently has 10 different flavour water and make sure you try one first thing tomorrow!

Or Buy here: http://shopping.drinkhint.com/store.php

Your Fresh Spring Shopping List

• Asparagas
• Artichokes
• Apricots
• Fennel 
• Greens such as collards, mustard, spinach, swiss chard
• Peas
• Chives
• Strawberries
• Mangoes
• Honeydew Melon

Half Marathon Training!!

Hello again,

So me, who has ran at most a 10km race has decided to do a half marathon next october!! I have quite a while to train and get ready, and I am not starting yet ( my motivation sucks at the moment due to the snow where I live).

My First question though was how do you train for a half marathon: AKA 21 Km!!!

Crazy I know! So how could I do it? Especially since I am a beginner?


http://runvictoriamarathon.com/pdf/HalfMarathonGotheDistanceProgram.pdf

It is a 20 week plan designed specifically for beginners, and I plan to start it, once I hit the 20 week mark. Currently I go on runs 4 times a week, as I said in a previous blog, to maintain my current fitness level.

You can do it too! A half marathon is an easy way to motivate yourself, as once you sign up you have to do it! And you don't want to walk the entire thing.

Taken from http://runvictoriamarathon.com.

The Green Smoothie

 Taken from Vital Juice

Makes 4 cups

1 ½ c. water
1 head romaine
4 stalks celery
1/3 bunch cilantro
1/3 bunch parsley
juice of 1/2 lemon
2 apples
2 pears
1 banana

Blend until smooth, starting with the greens and then adding the fruits. Stir and serve cold. Try to drink at least 16-24 ounces a day, if not more.

Jessie Underhills Quick and Easy Smoothie

Taken from Vital Juice

1 container (11 oz.) ZICO coconut water
3/4 c. frozen blueberries
1/2 frozen banana
2 Tbsp. Navitas Naturals raw chia seeds
1 Tbsp. Santa Cruz Organic peanut butter
3 c. raw spinach

Put all ingredients into a blender and blend until smooth.

Eating Slower Can Help in Weight Control!

Eating fast is what we tend to do, mostly because of the lifestyle that we are forced to embrace. However, experts have conducted researches that show eating slower would actually be better off. When you eat slower, you feel full sooner and end up eating less.  Some studies say that it takes about 20 minutes for our brains to register that we’re full. If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating slowly should be a part of your new lifestyle.

Therefore, as an alternative to calories-counting, you should try to enjoy every bite of your meals.


Several ways to get yourself to eat slower: (Advices from from MunFitnessBlog.com)

• Put knife and fork down between each bite and not picking them up again to cut your next bit of food until you have completely finished eating your previous mouthful.
• If you like to “wash down” your food with water during meal, then consider not drinking during your meal.  By doing this, you will pace each bite, chew, and swallow each bite.
• Some advise people to try eating with non-dominate hand.  In other words, if you are right handed, then, you can try eating with only your left hand.
• Go have your meal with people who tend to eat slower.  If you always eat together with people who always eat faster than you, you may end up eating faster and faster.

If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems. Eating slowly, and paying attention to our eating, can be a great form of mindfulness exercise. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and long-term happiness. Give it a try!

Feed Your Face with this Warm Pumpkin and Honey Mask

Taken from the book GREEN BEAUTY RECIPES: Easy Homemade Recipes to Make Your Own Organic and Natural Skincare, Hair Care and Body Care Products


5 Tbsp. pumpkin, finely chopped
1/2 c. water
1 tsp. honey

Put pumpkin and water into a saucepan and cook over low heat. Stir occasionally so the pumpkin doesn't burn. Cook until the pumpkin is soft and then add honey. Stir and mash until the mixture is smooth. Put aside and cool till room temperature.

Apply to a clean face (and neck) and let it set for 10 minutes. Rinse off with warm water.

Edamame Hummus

Serves 8-10

2 c. frozen shelled edamame, defrosted
2 scallions, roughly chopped
1 garlic clove
½ c. fresh cilantro
¼ tsp. crushed red pepper flakes
¼ tsp. ground coriander
1 Tbsp. tahini
1 tsp. honey
2 Tbsp. lime juice
2 Tbsp. grapeseed oil
2 Tbsp. water
salt & fresh ground pepper to taste
black sesame seeds for garnish (optional)

Put edamame, scallions, garlic, cilantro, red pepper, coriander, tahini, honey, and lime juice into a food processor and pulse until nice and creamy. Pour in oil and water, pulse. Adjust taste by adding salt and pepper. Garnish with sesame seeds.

Great Yoga Workout Exercise

For over 5,000 years, yoga has helped individuals all around the world live incredibly healthy, carefree and pain-free lives.

For thousands of years, yoga was hidden away in India and only relatively recently have we in the West discovered all its amazing benefits.

• Increased flexibility
• Stress relief
• Purging toxins
• Improved sense of health and wellbeing
• Superior balance
• Enhanced posture
• Toned muscles and midsection
• Incredible core strength
• Terrific injury prevention and quick recovery technique
• Great for fixing neck, back and shoulder problems

There are so many fabulous ways that yoga can help anyone live a healthier, happier and more satisfying life.

Yoga is also one of the activities we can do anywhere at anytime. However, proper instruction is always needed to get a great workout. I personally tested this e book from Brilliant Yoga and it sure is the best (and affordable) all-in-one guide offered in the market!

Sarah Sanders is an expert on different types of yoga and she is thrilled to offer her knowledge to many other Yoga fans in the world.

Over 230 pages of yoga positions along with a series of amazing yoga techniques for only $37. (With free bonus fitness/ health books and tutorial DVDs)

More reviews: Click here 

Get Started Now!

Yoga!

Yoga is hot!!! Not only does it define and tone your body, it builds essential strength which benefits you in every day activities! People have agreed that you will improve dramatically in  ALL sports. Wierd eh?

So what are the benefits of yoga?

	Increasing Flexibility – yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised.
	Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body. Surprisingly it has been found that the body which may have been quite rigid starts experiencing a remarkable flexibility in even those parts which have not been consciously work upon. Why? It is here that the remarkable research behind yoga positions proves its mettle. Seemingly unrelated “non strenuous” yoga positions act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily.
	Massaging of ALL Organs of the Body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate - that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder. One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection. This in turn enables the person to take pre-emptive corrective action
	Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.
	Excellent toning of the muscles – Muscles that have become flaccid, weak or slothy are stimulated repeatedly to shed excess flab and flaccidity.

8 Km Run

Hello,

This previous Sunday I ran an 8km run. Surprisingly I finished! And even more surprising - I wasn't that tired.  I am a normal runner, leaning more into the "below average" category. So how did I do it? My time wasn't mind blowing, I don't even remember it. It was below an hour, but not a shocking 30 minutes like my teammate.

I am in the cross country club in my school. We train on Tuesday, Thursday, Friday and Saturday. Only four days a week. I am sure that everyone can fit in four days of running. Make sure that one day focuses on hills. This is a very important skill to have during a race, because hills in where most people make it or break it. One day should also be a long, but relaxed run. Just go out for an hour and see how far you can get! Another day should be dedicated to speed work and plyometrics, and the last day should be a combination. Go on a thirty minute run, then do some quick drills which would include hills and speedwork, and end up with core.

I can not stress the importance of core!!! With a great core, running will come with more ease.

So now it is race day, what do you do? Well I suggest running with a buddy that is at and equal level. If you do not have a partner than pick an older runner, one that has white hair and wrinkles, to run with. 

No I am not crazy for telling you to run with a 55 year old. They have experience, and they are fit. They know what pace to run at, and usually its a good solid pace. They know when to pick it up and when to slow down and conserve energy. So seriously think about it!

2010 Best Workout Music

A Playlist- from IntheGym.net

1. Kate Nash. Paris.
2. Afrojack. Polkadots 2010.
3. Major Lazer ft. VYBZ Kartel. Pon de Floor.
4. Groove Armada. Pull Up (Crank It Up) [Mad Decent B-Live Remix].
5. Bastien Laval ft. Layla. Restlessness.
6. Kid Sister. Right Hand Hi.
7. Black Eyed Peas. Rock That Body (Skrillex Remix).
8. Robbie Rivera. Rock the Disco (David Guetta Laptop Remix).
9. Rihanna. Rude Boy (Wideboys Stadium Radio Mix).
10. Infected Mushroom. Saeed.
11. LMFAO & Lil Jon. Shots.
12. Steve Angello, Laidback Luke & Robin S. Show Me Love.
13. Edward Maya & Vika. Stereo Love (Molella Remix Radio Edit).
14. Mr. Oizo ft. Uffie. Steroids.
15. Scooter. Stuck On Replay.
16. R Master. Techno Syndrome (Mortal Kombat Theme).
17. Gina Star ft. DJ Roland Clark. This Is Hollywood.
18. Chelley. Took the Night (Alvaro Remix).
19. David Guetta ft. Wynter Gordon. Toyfriend.
20. Yolanda Be Cool & Dcup. We No Speak Americano.
21. Major Lazer ft. Ms. Thing. When You Hear the Bassline.
22. Chad Jack and Tim Letteer v. Fawn. Wish U Love.
23. Bassnectar ft. Mighty High Coup. The 808 Track. 

Click here for Grooveshark 

A Great Fitness Coaching Video- An Awesome Workout!

Well known in North America, Europe, and Asia, Adam Steer and Ryan Murdock are personal fitness coaches for many others who are trying to gain their ideal body shapes.

The greatest problem with most exercise programs is an inability to balance work and rest. That is the single biggest reason we fail to achieve our goals. Most coaches either have us training too hard or too often, burning us out in the process, or they have us training too light to get a proper training effect. This program we found pushes you on working days, but allows enough rest to recover. This balance proves to be very supportive.

Another positive aspect is it does not require a lot of space or any equipment. You can do it anytime, anywhere you want. It is a muscle defining program that heightens flexibility.

This workout guide balances the muscles in your body, giving you a healthier lifestyle, and benefiting your life in many ways.

If you are not a sport person, this is a good time to start with this thorough step-by-step guide:

Click Here!

Read Adam's blog here: http://www.bettersbetter.com/

Recipe; Creamy Tomato Soup

 (recipe taken from FitSugar)

Serves 6

2 TB Olive Oil

1 yellow onion diced

2 celery stalks, plus the green leafy bits at the top diced

2 carrots sliced

5 cloves of garlic minced

1 bay leaf

1 1⁄2 tsp dried basil

1 tsp dried oregano

1⁄2 tsp dried thyme

salt & pepper to taste

3 14-ounce cans diced tomatoes

2 tsp tomato paste

dash of sweetener of choice (I used sugar)

3 to 4 cups vegetable broth (with 1 TB nutritional yeast)

1⁄2 cup skim milk

2 TB cream

 In a pot, heat olive oil and add onions and celery. Saute until onions are  translucent (about five minutes). Turn to medium heat and add carrots, spices, and garlic until garlic is tender (two minutes). Add diced tomatoes and paste. Bring to a boil for about 10 minutes and add three cups of broth. Cover and let it simmer (about twenty minutes), taste for a bit of sweetness and add a pinch of salt. Put in a blender, and blend till smooth, check for consistency and add more broth if needed. Add milk and cream.

About 466 calories per serving