Weekly Links!

Two Hundred sit-ups- Wondering why it is so difficult to do sit-ups? Make sure you follow this free step-by-step guide to build your core muscle!

Fitness Calculator- Find all the calculators you need for a hot body!

Cute Stretches- Humorous stretching tutorial!

Runner's World- Find out anything about marathon cross-country running!

Want a pair of shoes?

If we speak of running and indoor shoes we often think of the big brands: Nike, Adidas, Reebok, etc. A few days ago, I watched an episode of Dragon's Den and learned about Oliberte Shoes.

Handmade entirely in Africa, the brand is best known for its outstanding quality and durability (even the Dragons like them!) For those of you who are wondering, I have tried on the Halaci (see image below), and they are undeniably comfortable. I used them for a yoga workout and they seem to be pretty durable for indoor sport.

Most importantly, I must say they have a really good style for such high quality shoes- not many shoes have great look! The shoes are retailing at about $110, so if you happen to need a pair of shoes, and want something new. Try the Oliverte!

More information: click here

Who Love Chips?

I do, but I always find my self feeling guilty after eating them. That's why I found a new alternative that is not of delicious but also hits your craving for chips. Even finishing the bag doesn't feel bad. I discovered Popchips not too long ago and they have became one of my favourite snacks. Chips are often either fried (which is unhealthy) or baked (never tastes as good); however, Popchips have discovered a new way of cooking them, popping! These all natural chips have all sorts of flavours like original, barbecue, Parmesan garlic, cheddar, sour cream and onion, sea salt and vinegar, and my favourite salt and pepper. With one bag only containing about 120 calories (about 20 chips) I know that I can snack on chips without taking any unwanted ingredients.

Click here to have your taste buds popped!

What does your food craving mean?

Sometimes we just want  to eat, sometimes we are sad, sometimes they are the only thing we have in our kitchens, excuses after excuses, but what really created the food craving in your body? Here's some suggestions:

Why am I craving chocolate?

Your body really needs some Magnesium to fully utilized the Calcium in your body. Chocolate, as a matter of fact, contains a large amount of Magnesium. 

Alternatives: Raw nuts and seeds, legumes, fruits

 Why am I craving sweets?

Here's a signal for your deficiency in Chromium, carbon, phosphorus, and sulfur.

Alternatives: Dairy, broccoli,cheese, dry bean, chicken, cranberries, fish, eggs, grapes

Why am I craving tea or coffee?

You are probably lacking some salt, iron, sulfur, and phosphorus.

Alternatives:  meat, fish, dairy, nuts, egg yolk, garlic onion

Why am I craving fatty food?

All you need is Calcium

Alternatives: Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame

Why do I always feel like an extra piece of bread or toast?

Your body is sending you a signal for more nitrogen, but you know white bread are made out of bags of sugar and is really not good for you!

Alternatives: lots of protein: fish, pork, beef, chicken, etc.

 

Maybe one of the healthest chips in the world?

Chips, like most snacks, are always treated as a type of junk food. But they are so good and we can't resist eating them. Wouldn't it be great if there is chips that taste great, while remain healthy?

There are so many choices out there: although many of them claim to be healthy, they are really not-  i guess you already know why. Those chips are really nothing like Kettle Chips. Originated from the United States, Kettle Chips has quickly gone into the Canadian market and became the all-time- favorite for many of us.

Now, Kettle Chips have expanded into many different product lines, while preserving their commitment to absolutely nothing artificial, no trans fats, no preservation, non- GMO ingredients, and gluten free. All chips are hand- cooked and therefore you can trust them!

I really recommend the Organic Chips Kettle Brand has to offer.

Available in 3 different flavors, all of them worth a try!

For those of you who are wondering, a serving size of 13 chips equals to about 150 calories. Not bad at all for chips!

For more information of the Kettle Food company, click here! or buy now!

Best Breakfast For Great Mornings

Yogurt Parfait
Plain yogurt gets smarter when you top it with walnuts (a good source of brain-saving omega-3s) and berries (one of the most concentrated sources of antioxidants). Protein from the yogurt, combined with fiber and whole grains from shredded wheat squares and high-fiber cereal, gets digested slowly for steady energy (and better concentration) all morning long.
Make it: Layer 3/4 c low-fat plain yogurt with 1/2 c shredded wheat squares; 1/4 c high-fiber cereal; 1 Tbsp chopped walnuts; 1/4 banana, sliced; and 1/4 c berries.
Nutrition info: 336 cal, 16 g pro, 59 g carb, 10 g fiber, 9 g fat, 2.5 g sat fat, 159 mg sodium

Egg Sandwich
Fried eggs become healthier when you cook them with brain-smart olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.
Make it: Fill 1 whole wheat English muffin with 1 slice reduced-fat Swiss cheese, 1 slice tomato, 3 baby spinach leaves, and 1 egg fried in 1 tsp olive oil. Eat with 1 small apple.
Nutrition info: 375 cal, 19 g pro, 44 g carb, 8 g fiber, 15.5 g fat, 5.5 g sat fat, 342 mg sodium

Berry-Banana Smoothie with Toast
A quickie breakfast for busy women; you can even whip up this smoothie the night before so it’s ready when you walk out the door. Packed with antioxidants, omega-3s in flaxseed, and fiber from fruits and whole grains, this breakfast will help you stay sharp—and full—until lunch.
Make it: Blend 8 oz fat-free milk with 1/2 c frozen berries, 1/4 banana, 1 Tbsp ground flaxseed, and 1/3 c high-fiber cereal. Serve with 1 slice whole wheat toast topped with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular); 1/4 banana, sliced; and dash cinnamon.
Nutrition info: 361 cal, 23 g pro, 64 g carb, 17 g fiber, 6.5 g fat, 1.5 g sat fat, 597 mg sodium

Cereal with Peaches and Milk
Shake up a blah bowl of cereal with pumpkin seeds and sliced peaches, good sources of vitamin E, healthy fats, fiber, and antioxidants.
Make it: Mix 3/4 c whole grain cereal with 1/2 c high-fiber cereal. Top with 4 tsp pumpkin seeds, 1 sliced medium peach, and 8 oz fat-free milk.
Nutrition info: 348 cal, 18 g pro, 75 g carb, 21 g fiber, 6.5 g fat, 1 g sat fat, 248 mg sodium

Breakfast Quesadilla
Feta cheese and salsa flavor this healthy egg wrap. Healthy fats from olive oil and antioxidants in the salsa provide a brain-healthy ingredients; filling fiber from the wrap and protein from the yogurt will help you avoid mid-morning cravings.
Make it: Fill an 8-inch whole wheat tortilla with 1/4 c crumbled reduced-fat feta cheese and 1 egg and 2 egg whites, scrambled in 1 tsp olive oil. Fold in half and microwave (or heat in a skillet) until cheese melts. Top with 2 Tbsp low-fat plain yogurt and 1/4 c salsa. Serve with 4 oz black currant juice or orange juice.
Nutrition info: 352 cal, 23 g pro, 35 g carb, 5 g fiber, 15 g fat, 5 g sat fat, 590 mg sodium

Waffle Parfait
Skip the syrup and top this breakfast favorite with brain-boosting berries, yogurt, and flaxseed instead. It’s healthy, yummy, and a great weekend meal for the whole family.
Make it: Top 2 whole grain waffles with 1/2 c frozen berries (thawed), 1/2 c low-fat plain yogurt, and 2 tsp ground flaxseed.
Nutrition info: 367 cal, 24 g pro, 44 g carb, 6 g fiber, 11.5 g fat, 3.5 g sat fat, 367 mg sodium

35 minutes work out playlist

Music is the best motivation for an intense workout. Here are some suggestions for you:

1. I Don't like Your band- Annie (3:25)
2. Cinema- Benny Benassi feat. Skrillex (3:45)
3. Higher- Taio Cruz (3:10)
4. Major Tom- Shiny Toy Guns (4:19)
5. Alors On Danse- Kanye West (3:28)
6. Hold It Against Me- Britney Spear (3:50)
7. Kill Everybody- Skrillex (5:01)
8. Born this way- Lady Gaga (4:18)

10 "healthy" food turn out to be the reason for weight gaining

To build muscle & lose fat, 90% of your diet must consist of whole unprocessed foods. That’s anything that doesn’t come out of a box like meats, veggies, eggs, fruits, etc. Eating 6 meals/day leaves room for 4 junk meals per week.

 Picture taken from NYC central park

You’re already doing that but not getting results? Maybe you’re not eating that healthy. Here are 10 foods you might think are healthy because they’re labeled as such, but which in reality are anything but healthy.

1. Breakfast Cereals. Cereals are labeled healthy & nutritive and recommended for weight loss. Read the labels: cereals are often high in sugar & salt and their vitamin/mineral content is chemical based.
Healthy alternative: one of these breakfast recipes.

2. Granola Bars. Granola bars consist of healthy oats & nuts. But they’re glued together with blood sugar raising ingredients like corn syrup. Some bars even contain chocolate chips, making them as bad as candy bars.
Healthy alternative: homemade protein bars.

3. Yogurt with Fruit at The Bottom. Fat free doesn’t mean healthy. Labels tell you they contain added sugars, corn syrup or artificial sweeteners. Same with fat free frozen yogurts which can contain 20g sugars per 1/2 cup.
Healthy alternative: plain unflavored yogurt mixed with fruit cut into pieces.

4. Bread. Convenient and tastes good, but not as healthy as you think. Whole grain or whole wheat means nothing. Dark bread can still contain corn syrup & trans-fats and eating too much bread will make you fat.
Healthy alternative: Ezekiel Bread, but lower your bread intake.

5. Sandwiches. Often labelled “fitness” or “light”, but containing sugar-laden salad dressings, little veggies & proteins and too much white bread. Freshness is questionable and you need the foot-long to fill your stomach.
Healthy alternative: make your own sandwiches.

6. Fruit Juice. Even 100% fruit juice has added sugars, usually fructose. Cans of fruit juice contain up to 38g sugar per 8oz. Excess fructose causes obesity, bad cholesterol, poor appetite control, etc.
Healthy alternative: home-made fruit juice or eat fruit.

7. Sport Drinks. Supposed to help you replenish electrolytes, carbs, etc. But it’s actually sugar water, with up to 30g sugar/serving. If you eat healthy and don’t drink 2 gallons water in 1 setting, you don’t risk water intoxication.
Healthy alternative: water during workout, protein + carbs post workout.

8. Fast Food Salads. Contain sugar-laden salad dressings, croutons made from refined white flour or white floor pasta. In many cases you’re better off ordering a double cheeseburger than a chicken salad.
Healthy alternative: make your own salads.

9. Frozen Meals. Nothing is wrong with frozen veggies/fruits. But a lot is wrong with frozen meals often labeled “light” or “healthy”. They’re processed, high in sugar, and come with sauces & sodium. Avoid.
Healthy alternative: cook all your meals for the day in the morning or evening.


10. Diet Soda. Contain artificial sweeteners like the controversed aspartame. Do your research and decide if you want to take the risk.
Healthy alternative: water, water with squeezed lemon, green tea.

Information from Stronglifts.com

A Small Snack That Will get you Upside Down

Who doesn't like a snack that is not only a good source of fibre and protein but also taste delicious. They come in four different flavours, S.S. Sea Salt, Chez Cocoa, Salty Pepper, and Santa Fe Salsa. Not only that, but their website also has small tips for a healthy lifestyle.

Are you ready to have your taste-buds upside down? Click here.

5 Abs Workout from healthkicker.com

I have been browsing through some fitness websites and I found a neat one: Healthkicker. com It has a comprehensive database on work out instructions. Worth a look! 

Here are some exercises I found that would strengthen your abs!

V-Up 

1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 
3. Return to start position.
   

Alternating Toe Touch

1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
3. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Plank 

1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Burpees

1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions.

Supine Double Leg Raise

1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 
4. Raise your legs back up to the starting position and repeat. 
5. Only lower your legs as far as your abs have enough strength for. 

Picture source,Picture source,Picture source,Picture source,Picture source

Information from Healthkicker.com

Feeling A Bit Under the Weather?

From the people who brought America the Cooler Cleanse comes the Healing Cooler. Packed in a biodegradable cooler, there are six bottles of juices from three sections immunity, strength and recovery. They even add in a little "get well" card. They have fantastic flavors like my favourite apple lemon ginger, green leaf, pear mint, and much more.

Want to grab your own? Click here.

Weekly Links- some great inspirations for a heathier lifestyle!

• 100 Healthy Snacks Under 200 Calories - a great website to check out if you need ideas for some light- weight snacks!
• Two Peas and their pod- featuring pancakes and various types of breakfast recipe. Not a bad idea to check it out sometimes!
• iVillage- need some ideas on some light-weight beverage? Check this out as they kindly provide us with a special kitchen- view directions!
• My fridge food- look what you can do with food in your fridge!
• Sound Composition- wanting to buy a machine with the sounds of nature? Here's a free online solution to ease your pressure!

Want Some Yogurts?

I love yogurts. Not only is it the best source for Calcium, Vitamin D, and protein,  it has low calories and therefore an alternative to your fatty snacks. I have come along in the food aisle in the Thrifties a few days ago and discovered an awesome brand: Yoplait. It is economically friendly ($5.50 for a pack of 18) and personally I think it is the best yogurt out in the market.

From plain strawberry to an enriched taste of strawberry cheesecake, so much quality is remained in the Yoplait. Special mention to the new fat-free Yoplait light; although the calories surely got a cut, the delicious flavor remained, giving us no more excuses to buy the fat/ heavy in sugar food for "its taste".

Losing weight with yogurt is easy, especially with the yummy ones. Just replace your breakfast and lunch with yogurt and keep your work out routine going!

More information on yogurt diet-- give it a try! Click here

Best yogurt smoothies I have ever had in my life: click here