Chia Seeds

Chia seeds are so absolutely good for you that everyone should know about what they can do for you. Many people are not aware of what chia seeds even are. Chia seeds are a great source of  heart healthy Omega-3 fatty acids and protein. Chia seeds are gluten and allergy-free. They are so good for your heart and so easy to add to random recipes. You can add them in your smoothies, in your muffins, in your salad, energy bars, pudding, and so much more. Next time you are at your grocery store look into buying some chia seeds and start your diet towards a healthier heart!

 

 

 

Here is a link to check out 31 healthy & delicious ways to cook with Chia Seeds:

 

http://www.pinterest.com/pin/AXLqXvHuMQvMRClTfkUGbOG9Q3BBjkqa-yAp3yeeV-X5fb8s7DzqBHo/

Serving Sizes

 

One of the main reasons America struggles with obesity and weight problems is because Americans do not understand the concept of a serving size. American restaurants typically give their customers at least double the amount of food they should be getting for a meal. The serving sizes are huge and Americans act like they are just consuming what is on their plate. A few tricks I have learned when I go out to eat is to ask for a to go box right when you are given your food. Automatically put half of it away so you are not tempted to eat it. Then you can save it for lunch tomorrow and save yourself from eating double the amount of food you should be for a serving size. Here are a few examples of what an actual serving size is to get an idea in your head.

 

 

 

Healthy Peanut Butter Energy Bites

 

These quick, easy, and healthy peanut butter energy bites are DELICIOUS. The best part is they only take around 5 minutes to make and then you can let your fridge do the rest. Emjoy :)

 

 

Ingredients

1. 1 and 1/2 cups old-fashioned oats
2. 1/2 cup unsweetened coconut
3. 1/2 cup ground flaxseed
4. 1/4 cup mini chocolate chips
5. 1/2 cup smooth peanut butter
6. 1/3 cup honey
7. 1/2 tsp almond or vanilla extract

 

Instructions

1. Place all ingredients in a large mixing bowl. Stir to combine.
2. Scoop the mixture with a small cookie scoop.
3. Place on a parchment paper baking sheet.
4. Chill in the fridge until set, about 1 hour.
5. Store in a closed container in the fridge.

24 Flat Belly Foods

24 Flat Belly Foods

extra virgin olive oil

almonds

beans

spinach

avocado

pork

grapefruit

apples

eggs

nonfat greek yogurt

nut butters

lowfat milk

tomatoes

turkey

salmon

whole grains

berries

broccoli

asparagus

garlic

soybeans

dark chocolate

vinegar

walnuts

Clean Eating Thanksgiving Dinner

It is almost everyone's favorite food holiday! Thanksgiving is just around the corner and we have found a few healthy recipes to try to save some calories on this deadly cholesterol day! Now we know everybody probably splurges and does not care about calorie intake on this one special ay of the year. For those of you who want to try and be healthy though, here is a link to a clean eating thanksgiving dinner!

http://www.thegraciouspantry.com/category/thanksgiving-recipes/#_a5y_p=2754180

A couple menu items they have written out for you are:

-clean eat sweet potato biscuits
-clean eating thanksgiving crouton stuffing
-clean eating cornbread
-clean eating pumpkin pie
-clean eating greenbean casserole
-clean eating dinner rolls
-clean eating cranberry sauce
-and many more!

Check out this website for a delicious yet healthy Thanksgiving meal!!

The Weekend Workout

 

We all have been there. Once Friday hits and you are off from school or work it seems that no one has the desire to hit the gym for the next couple days. People see the weekends as their relaxing time and a few days off from the gym. There is no problem with that, but if you are looking for a quick and easy way to burn a few calories on those couple days off, we have a simple workout for you. Here is a 2 day quick workout for a Saturday and Sunday. It is not long or very difficult. It is just some easy ideas to get your heart beat racing and to cut a few calories on your "rest days". Try this weekend workout as a starter and maybe you can get yourself into continuing to workout on the weekends.

21 day sugar detox

Here is a great list of foods that you should and should not be eating if you want to lose weight and cut down on sugar. Sugar is something you should stay far away from or have very low doses if you are trying to get fit or stay fit. Sometimes it is not the easiest thing to do, but the less you eat it, the less you'll crave it!

Daily Workout Plan

SUNDAY 

45 jumping jacks

15 squats

5 jump squats

50 Russian twists

30 second plank

10 calf raises

5 kneeling push-ups

30 second Superman

10 lunges (each leg)

49 crunches

MONDAY

100 jumping jacks

50 crunches

20 tricep dips

15 squats

20 lunges (each leg)

70 Russian twists

20 calf raises

5 push-ups

30 second plank

10 lunge split jumps

TUESDAY

80 jumping jacks

50 vertical leg crunches

20 sit-ups

15 tricep dips

20 squats

10 side lunges (each leg)

15 leg lifts (each leg)

50 bicycles

15 wall push-ups

40 Russian twists

WEDNESDAY

90 jumping jacks

20 tricep dips

10 sit-ups

30 bird-dogs

30 second plank

30 squats

15 incline push-ups

40 crunches

10 oblique crunches (each side)

20 standing calf raises

THURSDAY

100 jumping jacks

25 vertical leg crunches

30 crunches

20 squats

20 wall push-ups

50 Russian twists

15 seconds side plank (each side)

10 lunge split jumps

5 jump squats

40 high knees

FRIDAY

60 jumping jacks

40 crunches

10 sit-ups

10 tricep dips

20 side lunges (each side)

15 incline push-ups

10 oblique crunches (each side)

30 butt kickers

5 jump squats

15 jack knife sit-ups

SATURDAY

50 jumping jacks

20 squats

100 Russian twists

5 kneeling push-ups

1 minute downward dog

15 jack knife sit-ups

10 lunges (each leg)

10 side lunges (each side)

20 bird-dogs

20 inner thigh lifts (each leg)

8 Detox Methods

1. Eat greens. Broccoli, cucumbers, kale, whatever. They regulate you, remove toxins, and help with immunity. Green is good.

2. Sweet vegetables. Pumpkin, sweet potatoes, carrots. These help sweet cravings, boost immunity, and protect skin and eyes.

3. Wheat grains. Avoid flour. These help with removing cholesterol from the body.

4. Water. 2-3 liters a day. Protect your skin and wash out toxins.

5. Movement. Sweat 30-60 minutes. Cardio, pilates, your choice!

6. Sugar. AVOID! Try natural agave nectar

7. Dairy. Reduce to one cup a day when weather cools to help with mucus.

8. Oils. Choose olive oil. Omega-3 helps burn fat!

Motivation Post

Here is just a little motivation to live a healthy and happier life style! You are not always going to run, train, and eat clean every second of your life, but the more that you do the more results you will see. The happier you are with yourself will make you happier with your surroundings so always work hard for the future you!

Sweet Potato-Pecan Casserole

You might have just had a Halloween weekend of pigging out on candy because it was EVERYWHERE. And let's face it, it's just way too tempting when it's sitting in front of you. But it's perfectly fine to cheat every once in a while. Now that it's officially November, we have a healthy recipe that would be delicious to bring to Grandma's Thanksgiving dinner. In fact, make it whenever you want because it's that yummy. Follow this recipe courtesy of Food Network, and you'll be glad you did. :)

Ingredients

Cooking spray

3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks

1/3 cup honey

1 large egg

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/8 teaspoon ground ginger

Kosher salt

1 tablespoon packed dark brown sugar

1/3 cup finely chopped pecans

Directions

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Per serving: Calories 160; Fat 4 g (Saturated 1 g); Cholesterol 25 mg; Sodium 180 mg; Carbohydrate 31 g; Fiber 3 g; Protein 3 g

Read more at: http://www.foodnetwork.com/recipes/ellie-krieger/sweet-potato-pecan-casserole-recipe.html?oc=linkback

Pumpkin Everything

'Tis the season for pumpkin. Everything pumpkin. Pumpkin spice lattes, pumpkin pie, and now even better-healthy pumpkin treats. For today's blog post we have a treat for you: healthy pumpkin banana bread.  Courtesy of SugarDishMe (http://www.sugardishme.com/2014/10/14/healthy-pumpkin-banana-bread/). Follow the ingredients and directions below for a mouth-watering, yet healthy treat that is perfect for this beautiful fall weather. Enjoy!!

Ingredients

• 1/2 cup unsweetened apple sauce
• 1/2 cup light brown sugar, packed
• 1 medium peach, peeled and chopped
• 2 eggs
• 3 ripe bananas, mashed
• 1/2 cup old fashioned oats
• 1/2 cup whole wheat flour
• 1 cup all-purpose flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt

Directions

1. Preheat the oven to 350°F. Spray two 8 X 4” loaf pans with non-stick cooking spray.
2. In a large bowl whisk together the applesauce and brown sugar until smooth. Stir in the peaches and then add the eggs one at a time, stirring well between each addition. Add the bananas and oats and stir for another minute.
3. All at once add the whole wheat flour, all purpose flour, baking soda, and salt. Stir until everything is just combined, making sure to scrape down the sides of the bowl.
4. Divide the batter between the two prepared pans. Bake for 30 minutes, or until a pick inserted in the center comes out clean. 

Benefits of green tea

Green tea is an excellent drink choice on any day of the week. Green tea does so many things for you that some people may not realize. It does nothing but benefit your daily life. You can drink it either cold or hot. A lot of people drink green tea before or after meals to help curve their appetite. Drinking green tea 2-3 times a day will help boost your metabolism which can lead to weight loss. Grab a cup of green tea today and make your way towards a healthier life style!

Cure of the Day

Not feeling well? Having sleeping problems? Or do you just want to boost your metabolism? Well we know just the cure for all of that. Even better, it's healthy and natural! No pills or meds involved. What's the answer you may ask?

TEA!

There's a different kinds for all your problems. Check out the chart below to see what you need for your "cure" today! Drink up!

Ab and Squat Challenge

Do you want to go out of your comfort zone and challenge yourself to work hard? Check out this amazing month long work out. This workout will help you build strength and really test your dedication to get fit. By doing this abs and squat sequence you will gain muscle and see results in no time. You cannot quit though or you will not see any results for the hard work you put in. It is only 30 days long, you know you can do it!

What to Eat Before and After Workouts

11 FOODS TO EAT BEFORE WORKING OUT

1. Bananas

2. Oats

3. Caffeine

4. Fruit Smoothies

5. Chick Peas

6. Egg Whites

7. Dried Fruit

8. Whole Grain Toast

9. Chicken Breast and Brown Rice

10. Greek Yogurt

11. Maca

14 FOODS TO EAT AFTER WORKING OUT

1. Eggs

2. Quinoa

3. Orange Juice

4. Kefir

5. Bananas

6. Salmon

7. Blueberries

8. Hummus

9. Dried fruit and nuts

10. Pineapple

11. Sweet Potatoes

Metabolism Boosting Tips

Foods:

Tomatoes

Beans

Water

Soybean

Spinach

Fish

Chick Peas

Cottage Cheese

Flax

Sweet Potato

Ginger

Lemon

Egg Whites

Oats

Lima Beans

Olive Oil

Brussel Sprouts

Almonds

Avocado

Apples

Garlic

Yogurt

Cinnamon

Cocoa

Blueberries

(FitnessMotivated.com)

Workout Tips:

1. Walk daily

2. Lift weights

3. Interval sprints

4. Bodyweight exercises

5. Cardio machine

6. Focus on fun

7. High powered workout playlist

8. Be consistent

9. Take time to rest

Healthy substitute snacks

Here are just a few options of substitutes to unhealthy snacks/meals. Try these delicious recipes and add these into your meal plans instead of that unhealthy milkshake you've been craving. These snacks are not only delicious, but a lot less calories than our previous post.

Unhealthy food vs. working out

A great example to show you how hard it actually is to work off the unhealthy foods that you consume! Eating clean is more than 75% of any diet or healthy eating plan. See our next post for some ideas of healthy food substitutes!

No-Fry Fries

No-Fry Fries

NUTRITION

175 calories per serving

7 g fat (1 g saturated)

27 g carbs

2 g fiber

3 g protein

INGREDIENTS

2 large potatoes (peeled)

2 tablespoons olive oil

3/4 teaspoon sea salt

DIRECTIONS

From My Father's Daughter: Delicious, Easy Recipes Celebrating Family & Togetherness by Gwyneth Paltrow

Heat oven to 450°. Cut potatoes in half horizontally; cut each half into 1/3-inch-thick fries and place in a bowl of cold water. Remove from water and dry thoroughly. Toss with oil and sprinkle with salt. Place fries on a cookie sheet. Roast until browned and cooked through, turning occasionally, 25 minutes.

Original Recipe