Inside is a Smaller Me

th3skinny: Y u ignore protein?!

th3skinny:

Y u ignore protein?!

(Source: silkandsugar)

(Source: littlemissfitspo, via namastebandar)

If you don’t like crunches because of the pressure or pain in your neck, I recommend standing knee crunches. Seriously, since my neck injury they’ve become my favorite crunch, no neck pain. Awesome.

peacefulserenityxhealthylife: Fruit and Veg: 7 Steps to Your 2 + 5 Eating the recommended daily servings of fruit and veg may seem like a chore, but there are simple ways to help integrate the good stuff into your diet. Here’s a healthy handful… 1 Enliven Your Breakfast The most important meal of the day, they say, and also one of the easiest to sneak some fruit into, even if your morning metabolism isn’t feeling particularly fruity. Slicing up some banana or adding a handful of berries – both if you’re feeling daring – into a bowl of cereal is as healthy as it is delicious, pumping you full of the energy to attack the day with vigour.2 Get JuicyBefore you turn to tea or coffee for your liquid fix, consider switching a hot beverage for a nice fresh, chilled glass of fruit juice. Not only will this spare those people left squeamish by fruit’s texture, but also serve as a far more health-conscious soft drink than cordial or soda. Just bear in mind that fruit juice is sugar heavy, so should be consumed in moderation.3 Snack Yourself HealthyAs tempting as it is to bridge the between-meal gaps with a bag of chips or a chocolate bar, try and resist and have a healthy alternative ready. Pack some apple slices or carrot sticks in your lunch instead, let your body soak up their wonderful vitamin-packed goodness, then marvel at just how easy it is to pig out without being a pig.4 Make it Easy on YourselfWhile fresh fruit and veg are always preferable options, frozen and tinned produce is still nutrient-rich. Open a tin of peaches or blitz a microwavable bag of veggies if you’re too pushed for time to prepare the fresh variety – when hectic schedules barely allow time to think, sacrifice-free shortcuts are to be embraced.5 Bulk UpDon’t make the mistake of thinking that in order to count towards your recommended daily intake, fruit and veg have to be consumed on their own. Try dicing up some veggies and using them to bulk up the sauce of your favourite pasta dish, chopping up some fruit and mixing it in with your yogurt or garnishing another dessert of your choosing. It’s the portions that count, not their presentation.6 Go GreenThough there was once a dark time when salads evoked the image of lettuce and very little else, these days there are so many ways to add colour and flavour there’s no reason whatsoever for you to fear the green stuff. All it takes is a little imagination, so let yours run wild – you’ll be surprised at how easy it is to make something so seemingly bland taste out of this world.7 Pace YourselfIf your current diet contains barely any fruit or vegetables and the mere thought of them typically sends you running for the red meat, introducing them slowly is the best way to make them stick. ‘Slow and steady’ will become ‘habit’ in no time.Read more here. 

peacefulserenityxhealthylife:

Fruit and Veg: 7 Steps to Your 2 + 5

Eating the recommended daily servings of fruit and veg may seem like a chore, but there are simple ways to help integrate the good stuff into your diet. Here’s a healthy handful…


1 Enliven Your Breakfast
The most important meal of the day, they say, and also one of the easiest to sneak some fruit into, even if your morning metabolism isn’t feeling particularly fruity. Slicing up some banana or adding a handful of berries – both if you’re feeling daring – into a bowl of cereal is as healthy as it is delicious, pumping you full of the energy to attack the day with vigour.

2 Get Juicy
Before you turn to tea or coffee for your liquid fix, consider switching a hot beverage for a nice fresh, chilled glass of fruit juice. Not only will this spare those people left squeamish by fruit’s texture, but also serve as a far more health-conscious soft drink than cordial or soda. Just bear in mind that fruit juice is sugar heavy, so should be consumed in moderation.

3 Snack Yourself Healthy
As tempting as it is to bridge the between-meal gaps with a bag of chips or a chocolate bar, try and resist and have a healthy alternative ready. Pack some apple slices or carrot sticks in your lunch instead, let your body soak up their wonderful vitamin-packed goodness, then marvel at just how easy it is to pig out without being a pig.

4 Make it Easy on Yourself
While fresh fruit and veg are always preferable options, frozen and tinned produce is still nutrient-rich. Open a tin of peaches or blitz a microwavable bag of veggies if you’re too pushed for time to prepare the fresh variety – when hectic schedules barely allow time to think, sacrifice-free shortcuts are to be embraced.

5 Bulk Up
Don’t make the mistake of thinking that in order to count towards your recommended daily intake, fruit and veg have to be consumed on their own. Try dicing up some veggies and using them to bulk up the sauce of your favourite pasta dish, chopping up some fruit and mixing it in with your yogurt or garnishing another dessert of your choosing. It’s the portions that count, not their presentation.

6 Go Green
Though there was once a dark time when salads evoked the image of lettuce and very little else, these days there are so many ways to add colour and flavour there’s no reason whatsoever for you to fear the green stuff. All it takes is a little imagination, so let yours run wild – you’ll be surprised at how easy it is to make something so seemingly bland taste out of this world.

7 Pace Yourself
If your current diet contains barely any fruit or vegetables and the mere thought of them typically sends you running for the red meat, introducing them slowly is the best way to make them stick. ‘Slow and steady’ will become ‘habit’ in no time.

Read more here. 
lowcaloriemolly: skinnyforskinnys: People tend to overestimate the amount of calories they burn. Period. Ever been to a spin/zumba/fitness class and overheard this: “I just burned 600 calories on the elliptical and now I’m going to burn another 600 in this class!” I have. These same people in my life tend to complain about their inability to lose weight, barely break a sweat during these exercises and/or become frustrated that despite their hours at the gym nothing is budging. I was one of these girls once. I would hop on the elliptical and plug away for an hour then subtract 600 calories from my daily intake, and eat that 600 calories back. Problem? Machines lie. Yep. I did this exercise above wearing a heart rate monitor and I clocked 21 calories. 21! That’s a far cry from 100 calories. This lies the same way that an elliptical says that the girl reading Cosmo without breaking a sweat burns the same amount of calories as the girl going HAM on the machine next to her. There has to be a conspiracy here. These machines do not know how hard these exercises are for you. They’re also automatically set for a 150 pound female. They also can’t judge your heart rate. They can’t tell that you’re a marathon runner and you’re cross training on the elliptical, or that you’ve never so much as run a mile in your entire life. Without knowing your heart rate these machines are, at best, a guestimate.  This is a very common theme. It may not seem like a big deal to overestimate how many calories you burn going to a spin class or just running around the block, but over time it can be. Take me for example: I burn about 342 calories during my spin class, according to my HRM. I’ve heard an instructor claim, “How was that for a 600 calorie burn!” after a class. What? First of all, there is no way everyone was at the same level of fitness. Second of all, no. And I know for a fact that some people take these words as law and go home and subtract 600 calories from their intake for the day then eat it back. That’s almost 300 calories overestimating. 300 calories 3 times a week = 900 calories a week. That’s detrimental to weight loss and maintenance. Machines, websites and people always will overestimate how many calories they burn. Invest in a heart rate monitor or pay attention to how you feel when you exercise if you’re tracking calories. If you’re not sweating during cardio, if your heart rate is not up, chances are you’re not working as hard as the machine thinks you are. FINALLY. Thank you lord!

lowcaloriemolly:

skinnyforskinnys:

People tend to overestimate the amount of calories they burn. Period.

Ever been to a spin/zumba/fitness class and overheard this: “I just burned 600 calories on the elliptical and now I’m going to burn another 600 in this class!” I have. These same people in my life tend to complain about their inability to lose weight, barely break a sweat during these exercises and/or become frustrated that despite their hours at the gym nothing is budging. I was one of these girls once. I would hop on the elliptical and plug away for an hour then subtract 600 calories from my daily intake, and eat that 600 calories back.

Problem? Machines lie. Yep. I did this exercise above wearing a heart rate monitor and I clocked 21 calories. 21! That’s a far cry from 100 calories. This lies the same way that an elliptical says that the girl reading Cosmo without breaking a sweat burns the same amount of calories as the girl going HAM on the machine next to her. There has to be a conspiracy here.

These machines do not know how hard these exercises are for you. They’re also automatically set for a 150 pound female. They also can’t judge your heart rate. They can’t tell that you’re a marathon runner and you’re cross training on the elliptical, or that you’ve never so much as run a mile in your entire life. Without knowing your heart rate these machines are, at best, a guestimate. 

This is a very common theme. It may not seem like a big deal to overestimate how many calories you burn going to a spin class or just running around the block, but over time it can be. Take me for example: I burn about 342 calories during my spin class, according to my HRM. I’ve heard an instructor claim, “How was that for a 600 calorie burn!” after a class. What? First of all, there is no way everyone was at the same level of fitness. Second of all, no. And I know for a fact that some people take these words as law and go home and subtract 600 calories from their intake for the day then eat it back. That’s almost 300 calories overestimating. 300 calories 3 times a week = 900 calories a week. That’s detrimental to weight loss and maintenance.

Machines, websites and people always will overestimate how many calories they burn. Invest in a heart rate monitor or pay attention to how you feel when you exercise if you’re tracking calories. If you’re not sweating during cardio, if your heart rate is not up, chances are you’re not working as hard as the machine thinks you are.

FINALLY.

Thank you lord!

(via size10plz)

eat.sleep.sing.tea.yoga.: Why is yoga so good for you?

timetot0neup:

This physical and mental discipline originated in India where the aim is for the fulfillment of states of sublime tranquility and spritual insight. This discipline includes the practicing of breath control, meditation and the embracement of precise bodily postures, with it’s main focus being to…

(Source: bethanrose.hubpages.com, via yogaandpeaceofmind)

muffintop-less: Myth: If you want to put on muscle and burn fat, you should shun all carbs. Truth: Never mind the late Dr. Atkins - you need carbs to build a lean, muscular physique. Much of that, according to Skolnik, is because carbohydrates are the primary fuel for muscle cells during high-intensity workouts. A revved-up gym session burns a ton of calories and stimulates muscle growth, both of which translate into a leaner, meaner you. Take away all the pasta, rice and potatoes and your muscles may be forced to convert protein into energy - a definite contradiction to muscle growth. Carbs are also a must after training because they, along with protein, stimulate muscle repair and hypertrophy. “Carbohydrates consumed postworkout will boost insulin levels that help drive protein into muscle cells,” Skolnik says. So don’t hold back too much on carbs - just keep your choices healthy. After all, research now shows that women don’t burn as many carbs as their male counterparts do during exercise, so you don’t need as much as sports nutritionists once thought. Hers recommends that women involved in serious strength training aim for a daily carbohydrate intake of 1-1.5 grams per pound of bodyweight. Timing is important when your goal is to build muscle and burn fat. Breakfast, pre- and postworkout are the best times to consume carbs. In your post-exercise meal, take in 20-30 grams of fast-digesting carbs, such as white breads and sugars, to boost insulin levels and drive muscle recovery. Otherwise, make sure most of your carbohydrates come from complex sources like fruits, veggies and whole grains. Awesome tips from M&F hers =)

muffintop-less:

Myth: If you want to put on muscle and burn fat, you should shun all carbs.
Truth: Never mind the late Dr. Atkins - you need carbs to build a lean, muscular physique. Much of that, according to Skolnik, is because carbohydrates are the primary fuel for muscle cells during high-intensity workouts. A revved-up gym session burns a ton of calories and stimulates muscle growth, both of which translate into a leaner, meaner you. Take away all the pasta, rice and potatoes and your muscles may be forced to convert protein into energy - a definite contradiction to muscle growth.

Carbs are also a must after training because they, along with protein, stimulate muscle repair and hypertrophy. “Carbohydrates consumed postworkout will boost insulin levels that help drive protein into muscle cells,” Skolnik says. So don’t hold back too much on carbs - just keep your choices healthy. After all, research now shows that women don’t burn as many carbs as their male counterparts do during exercise, so you don’t need as much as sports nutritionists once thought.

Hers recommends that women involved in serious strength training aim for a daily carbohydrate intake of 1-1.5 grams per pound of bodyweight. Timing is important when your goal is to build muscle and burn fat. Breakfast, pre- and postworkout are the best times to consume carbs.

In your post-exercise meal, take in 20-30 grams of fast-digesting carbs, such as white breads and sugars, to boost insulin levels and drive muscle recovery. Otherwise, make sure most of your carbohydrates come from complex sources like fruits, veggies and whole grains.

Awesome tips from M&F hers =)

(via peacefulserenityxhealthylife)

50 Clean Eating Super Foods

healthyisfabulous:

APPLES
“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowel movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far less likely to occur.

APRICOTS
These orangey little fruits are a health inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process and even fights against Alzheimer’s!

ARTICHOKES
While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes actually lower your cholesterol, aid your digestions and even fight liver disease.

AVOCADOS
Avocados are pretty tough not to love. Not only do they taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!

BANANAS
Bananas can “plug you up” when you’re sick or have “the runs”, they can sooth a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!

BEANS
Beans provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer and even helps with shaky blood sugar.

BEETS
You either love em’ or hate em’. There’s very little in between. But if you love em’, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, weight loss and even helps keep your bones in good condition!

BLUEBERRIES
These lovely little berries are a true nutritional powerhouse! They are credited with fighting cancer, strengthening memory and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!

BROCCOLI
When Mom told you to eat your broccoli, she knew what she was talking about! These little “trees” help strengthen your bones, fight cancer and even preserves your eyesight!

CABBAGE
For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention and heart health.

CANTALOUPE
Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure and even high cholesterol.

CARROTS
Every kid knows you have to eat your carrots to have healthy eyes. Well guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowel movements, weight loss, better heart health and a lowered risk of cancer!

CAULIFLOWER
This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.

CHERRIES
Cherries are one of those nutritional super foods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries are credited with slowing down the aging process and even with ending insomnia!

CHESTNUTS
Often overlooked, these nuts are great for weight loss, blood pressure and cholesterol. They fight cancer too!

CHILI PEPPERS
Heat up your meals every chance you get by adding chili peppers to your plate. They promise better digestion, an improved immune system, better blood circulation and digestion. There is even a rumor that chili peppers aid in weight loss by increasing your metabolism!

DARK CHOCOLATE
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) is great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index!

FIGS
I had a fig tree in my yard growing up and I never ate a single fig. Of course now, I could kick myself for it. Why? Because figs aid in weight loss, lower blood pressure and cholesterol and even fight cancer. Not bad for this old world fruit!

FISH
While we have to be increasingly careful about the fish we eat, it’s incredibly healthy if for you if you can find the good stuff. It protects your heart, fights cancer and strengthens your immune system.

FLAX
This little seed is a nutritional powerhouse. It helps your digestion, strengthens your immune system and helps with diabetes. The only thing better than flax is Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds and often more cost-effective for those on a budget.

GARLIC
Most folks these days know the benefits of eating garlic. But just in case you don’t, here’s the low-down. Garlic lowers cholesterol, helps with high blood pressure, fights cancer and even kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets to close to you after you’ve eaten a lot of it! lol)

GRAPEFRUIT
These under-appreciated fruits help with weight loss, strengthen your heart and lower cholesterol.

GRAPES
This fruit is fabulously portable so there’s no excuse not to include them in your clean eating plan. They strengthen your eyes, help with circulation and even fight cancer and kidney stones.

GREEN TEA
1 cup a day is the general rule of thumb with green tea. It will help you fight cancer cells, lose weight and battle against strokes.

HONEY
This ancient medicinal remedy has been used for millenia for various ailments. Among those are the ability to heal wounds, increase digestion and even fight allergies. Try to find local honey if you are using it for allergies.

LEMON/LIME
These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.

MANGOS
This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.

MUSHROOMS
The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!

OATS
Oats are well-known for their cholesterol lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?

OLIVE OIL
Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!

ONIONS
Onions add a flavorful punch to any dish. But they also improve your cholesterol and strengthen your heart.

ORANGES
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?

PEACHES
These summer time treats are great for digestion and constipation.

PEANUTS
While many have allergies to these little guys, for those that don’t, you’ll enjoy a lower risk of heart disease, cholesterol and prostate cancer. Plus, they help with weight loss!

PINEAPPLE
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it also strengthens your digestion, your bones and aids with weight loss.

PRUNES
So, I think most of us know that one particular benefit that prunes provide. They will definitely “get things moving” when you are constipated. But they also help your memory and lower your cholesterol.

PUMPKIN
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure and normalizes heart function. So this year, carve your pumpkin a few hours before dark, and then bring it in for cooking when the festivities are finished.

POMEGRANATES
These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer, and reduce blood pressure and bad cholesterol.

RICE (BROWN)
Brown rice should be a staple in every one’s diet. Not only is it a very low allergen food, it also protects your heart and fight diabetes, kidney stones and cancer.

SALMON
Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.

SPINACH
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health and improves brain function!

STRAWBERRIES
These little berries are easy to include in your eating plan. I mean, who doesn’t like strawberries? (Unless you’re allergic. That’s different.). Strawberries fight cancer, strengthen your heart, helps your stay calm and increases your memory.

SWEET POTATOES
All clean eaters know, sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!

TOMATOES
These fabulous orbs are big time cancer fighters! They also help battle high cholesterol.

WALNUTS
These nuts are great for lowering cholesterol, fighting cancer and improving your memory. (I need LOTS of walnuts!)

WATER
We all know we have to get our 8 glasses of water every day (although, we also now know that it can very according to your size and weight). But why is water so vital? Put aside the fact that your body is mostly water to begin with, and you’re left with the facts that water helps you lose weight, fight cancer, keeps your skin in great condition and helps you battle kidney stones.

WATERMELON
This wonderful summer time treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes and controlling your blood pressure. So eat up!

WHEAT GERM
The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.

WHEAT BRAN
Bran is just as important as the germ. It also fights colon cancer and keeps constipation at bay. But it also lowers cholesterol while it keeps your digestion moving smoothly.

YOGURT
Choose non-fat Greek yogurt to get more protein on top of the following benefits: increased bone strength, lower cholesterol, a better immune system and better digestion. Also great for ulcers.

(via gettingfit1kgatatime)

Feminist Fitness: 10 Health "Tips" You'll Never See on Your Healthista

yourhealthista:

  1. If you think you’re hungry, you’re probably just thirsty. Drink more water! Your body needs 8 glasses of water a day! (Nope.)
  2. Try to choose low-fat foods as much as possible. Fat in food = fat on your body! (Ugh, so sick of this “tip.”)
  3. Check your BMI. That will…

wickedfittothemax:

Post-Workout Snacks
1. Forget the protein bar, reach for whole foods
-Try these healthy protein bar alternatives that are approximately 150 calories per snack: 2 dried plums plus 30 pistachios; half of a whole grain English muffin with 2 tablespoons hummus; 6 ounces nonfat Greek yogurt with 1/2 cup berries;  or low-fat string cheese and a piece of fruit

2. Say no to sports drinks and stick with water
or try lime-water, coconut-water 

3. Pick cereal-nut mix over trail mix 
Mix one serving of your favorite whole grain cereal, like Cheerios, Kashi Go Lean, or bran flakes, with 3 teaspoons slivered nuts or blend 1/2 cup cereal with 1 tablespoon slivered nuts and 1 tablespoon raisins.

4. Eat TWO mini-meals rather than a HUGE breakfast, or HUGE post-workout dinner
You’ll likely be ravenous when you wrap up your workout and could end up overeating at dinner.
Enjoy a snack, like egg whites and a banana, before your morning workout, and when you are done, eat a moderately-sized breakfast. Evening exercisers should eat a snack 30 to 45 minutes prior to exercising and enjoy a moderately-sized post-workout dinner. 

(via leashamariel)