Add some color to your life!

Every weekend I go to Ballard Market in Seattle Washington. The fresh fruits and vegtables are unbelievable. From the lively colors to the crisp smell, it is hard to not get a little of each. It is always intriguing to see what they will have the next time I visit.

 

 

 

 

Where to find those probiotics and Prebiotics!

"Probiotics and prebiotics are live bacteria that is administered in adequate amounts which confer a beneficial health effect on the host," according to the International Scientific Association for Probiotics and Prebiotics. This microorganism resides in your gut and can help prevent certain illnesses as well as support digestion and strong immune function. Many of us know that we can find probiotics in yogurt, but where else are these good micororganisms hiding?

Miso Soup-Miso paste comes from aging and fermenting soy beans. This process produces probiotics. However, Miso soup contains a lot of salt, so try adding miso paste to a salad dressing!

Kimchi- This fermented and spicy cabbage just takes a little bit of salt to begin the fermentation which gets the probiotic working.

Oatmeal with banana and honey- This contains prebiotics which are the complex sugars that feed the good probiotics.

Buttermilk- This milk is made from lactic acid and bacteria that forms cultures, otherwise known as probiotics.

Kombucha- Flavored tea that comes fermented with bacteria and yeasts along with sugar.

Pistachios- These are prebiotics to feed the probiotics.

Red Wine- Red wine acts as a prebiotic. The powerful antioxidents plus the alcohol are responsible for the probiotic boost!








images from: http://www.recipe.com/miso-mushroom-soup/, http://www.healthyliquor.com/category/red-wine/

Facts from: http://healthyliving.msn.com/nutrition/10-unexpected-sources-of-probiotics#7

Outfit of the Day!

This is my favorite running outfit for cooler weather and rainy days!


1.Lulu Lemon Ignite Crop $78.00
2.C9 by Champion® Womens Seamless Cami Bra - Assorted Colors $16.99
3. LuLu Lemon Run: Swiftly Tech Long Sleeve $68.00
4. Asics Gel-Kayano 19 $150.00

 

6 Foods that will make you Healthier and more Beautiful!

                       Me favorite restaurant: http://www.urbanspoon.com/rph/282/1229235/404330/savannah-b-matthew-s-eatery-salmon-caprese-photo
There are certain foods in this world that have benifits that you look past. If you are looking to add some benifits to your diet, check out these foods to help yourself keep looking fabulous!

Strawberries: These help keep your teeth healthy and your heart strong! They help fight the bacteria that contribute to tooth decay and gum disease. These red berries carry the most anthocyanins which are a protective factor.

Carrots: We all know carrots are good for our eyes, but they also give your skin a radiant glow and can imporve your memory! The orange and yellow pigments can create an au naturel tan. Make sure to not eat too many or your skin may make you too yellow or orange. Carrots contain luteolin which can reduce inflammation and can give you a better spatial memory.

Green Tea: I help myself to a cup of green tea a few times a week because not only can it fight bad breath but it allso tamps down inflammation. Tea contains antioxidents that can help destroy the growth of bacteria that cause bad breath.

Coffee: Coffee can protect against skin cancer! Drinking a single cup daily may lower your risk of skin cancer. Decaf however doesn't seem to offer the same protection. Moderate coffee drinking may also reduce the risk of memory loss.

Tofu: This power food can keep wrinkles at bay and improve cholesterol. Soy may help preserve skin-firming collagen because it contains a lot of isoflavones. Soy protein is said to lower cholesterol by helping the liver clear more LDL from the body.

Salmon: Salmon protects your eyes, can improve your mood, and tastes great! Omega 3 fatty acids in fish are key components of the nerve cells in the retina. Omega 3s also can alter the brain chemicals linked with mood and can release in response to pleasurable experiences.

Try improving your life and adding these foods to your diet!

Facts from: http://healthyliving.msn.com/health-wellness/6-foods-for-both-beauty-and-better-health#7

Did you know?

Did you know that it can actually be harmful to take large doeses of vitamins? For most people, it is important to get your daily dose of vitamins by eating a variety of unprocessed foods. Vitamins are not drugs, nor are they miracle cures, they are used to balance our metabolic functions. So if you are not getting enough of a vitamin through eating, it is good to take your vitamin in tablet form. If you are already getting your daily dose, then don't worry about "overdosing" on your vitamins. Your body only needs so much a day.


image:: http://www.howitworksdaily.com/science/how-do-multivitamins-work/

Power Food

Image: http://www.asweetpeachef.com/tag/cold-lentil-salad/

We all know it is easy to get a case of the Mondays....I have very limited motivation to do anything besides work today, however, I have a long list of things I still need to get done after work. Many of us tend to resort to caffeine to cure our laziness. Next time, put down the coffee and energy drinks and focus on eating foods that contain the resources necessary to power through your long day. Believe it or not, this power food is carbs; Good carbs that is.

Quinoa- This easy to digest grain is full of protein and fiber and helps sustain energy throughout the day.

Water-Filled Fruits- Dehydration is a key to exhaustion.  We need to keep hydrated in order to help our blood transport oxygen and hormones through our body. Fill half of your plate up with raw fruits like berries, cantaloupe, and watermelon.

Lentils- It is important to have enough fiber in your diet to maintain  stable blood sugar. A cup of lentils a day is about 2/3 of your daily dose of fiber.

Oatmeal- Not only does oatmeal soak up water, but it also can keep you energized for hours! The amount of fiber in oatmeal can keep you energized for quite sometime. Try mixing some dried fruit and slivered nuts, it tastes great and is great for you!

Lentils are cooked with onion, garlic, carrots, and celery. The lentils are then cooled and tossed with a lemon French dressing. May be served with hot or cold roast meats or ham. Plan ahead to refrigerate for 2 hours before serving to allow flavors to blend.

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 4 to 6 servings

Ingredients:

• 3 cups lentils
• Water
• 1 large onion stuck with 2 cloves (spice)
• 2 garlic cloves, peeled
• 1 medium carrot, cut into 2 pieces
• 1 celery stalk, cut into 2 pieces
• 2 bay leaves
• 6 green onions, white and green parts, thinly sliced
• Salt
• Freshly ground pepper
• Tomato wedges
• 1/4 cup minced parsley
• .
• Lemon French Dressing:
• 1/3 cup olive oil
• 3 Tablespoons fresh lemon juice (or to taste)
• 1 mashed garlic clove
• 1/4 teaspoon dried thyme
• Salt and pepper to taste

Find the rest of the recipe here: http://homecooking.about.com/od/saladrecipes/r/blsalad75.htm

5 Healthy snacks to keep your day moving!

Many people think that snacking contributes to weight gain, however, it is important to eat small portion snacks all day long. A snack that consists of approximatly 100 calories and a mix of protein, carbohydrates, and healthy fats in between meals will give you more energy throughout the day!
Here are a few simple, healthy snacks that will offer health benifits.

1. Trail mix- Many grocery stores sell trail mix in bulk. These mixes can consist of a variety of nuts (cashews, almonds, pecans), Seeds (pumpkin and un-shelled sunflower), Dried fruit (Rasins, apricots, cherries and cranberries) among others. This snack offers healthy fats.

2.Greek Yogurt- This yogurt has about twice as much protein as regular togurt and can keep your stomach full for a period of time. With suppressed hunger you won't be looking for another snack to eat.

3.Hardboiled eggs- This is my favorite snack and sometimes lunch. At 75 calories and at least 6 grams of protein each, a hardboiled egg contains complete protein and contains all the amino acids we need. Eggs fill you up more than starchy foods and may keep you from eating too many calories during the day.

4. Fruit- Fruit is an easy snack to grab in the morning as you're headed out the door. Throw an apple, banana or a peach in your bag. Fruits are filled with nutrition and a great taste. With minimal calories and lots of protein, your stomach should be satisfied for quite some time.

5. Carrots- The great thing about carrots is that they taste delicious alone and with dip. Try a handfull of carrots dipped in humus or a dressing. This will provide your body with 5 g of fiber and prevent hunger.

Summer Six Pack

It may be August, but summer is not over yet! Are you still working on getting that summer six pack? It is never to late to start an ab routine. Try this workout 3 to 4 times a week and you will see progress in no time. Begin with level one and keep moving up!

                                                     http://www.youtube.com/watch?v=vkKCVCZe474

Every Meal Counts for Something!

                                                                                www.fitmanoncampus.com
Many women have the misconception that not eating will help them lose weight and look like a model. This model figure we see in fashion and advertisments does not look like that because they don't eat. Take a victoria secret model for example; their bodies are thin, with curves, and some with muscle. They do not achieve this look by not eating. These girls excercise and maintain a healthy diet just like you can do. It is important to understand the risks that come with not eating.

Food is like fuel to our bodies, it is what keeps us going everyday. Although our bodies are capable of temporarily adapting to a low calorie intake, it can only handle that for so long. This is why it is important to eat breakfast in the morning, it is equivelant to re-filling your fuel tank. A healthy breakfast not only can help you control weight but it gives you energy. You should wake up and eat a healthy breakfast that fits your nutritional needs everyday.

Here are some of the reasons you need to eat a healthy diet:

1. Your body uses carbs as its initial source of energy. If you are not recieving enough calories your body will begin to use your protein for energy. Protein is what your body needs to grow muscle and bone, repair tissues and produce antibodies and hormones. Without protein and carbs your body will feel tired and without antibodies your body will be more prone to illness.

2. As women, cutting too many calories from your diet can cause irregular menstrual cycles. This often happens when women have eating disorders and stop eating. Without a menstrual cycle you may have a lack of estrogen which can cause abnormality to your cycle for the rest of your life and contribute to fertility problems.

3.Being skinny and being in shape are two seperate things. Fit women listen to their body. They are aware of their diet and what they consume as well as how they workout. It is important to find a balance between working out and eating to maintain a healthy lifestyle. If you do not eat it is hard to workout because of lack of energy.

Skipping meals actually increases your odds of obesity, especially if you are skipping breakfast. A study from the American Journal of Epidemiology found that people who cut out breakfast were 4.5 times more likely to be obese. Skipping a meal will actually slow down your metabolism and make you crave food. This will cause your body to store fat easily and you will end up eating more your next meal. Keep eating ladies!


Facts gathered from: http://www.livestrong.com/article/507493-the-medical-effects-of-not-eating/

Outfit of the Day

A lot of times it is hard to get motivated to go for a run. I know there are many days I would rather just take a nap after a long day of work. I have learned that I run more confidentlu when wearing running clothes that I like. Being athletic and a fashionista has its perks! Try purchasing a new running outfit for your next workout. I tend to buy apparel that can be mixed and matched and used for a variety of different activities such as hiking, running, walking, or even lifting. It is important to feel confident and satisfied with yourself while working out. Here are a few of my favorite Nike products:

1. Nike Loose Elastika $30
2. Nike Shape $42
3. Nike Dash Solid 3" $21.97
4. Nike Flyknit Luna1+ $160

Five "Low" Fat Foods

Our minds automatically conclude that lowfat foods are better for us, however many studies have proven otherwise. Read all of the ingredients before opting for the "healthier" label.

Chips- Low fat chips may taste better then they used to, but truth be told this is due to more salt, carbs, and other additives. When fat is removed from a chip manufacturers have to make up for the lost taste with the salty stuff.

Yogurt- When fat is removed from yogurt, sugar is aded for flavor. These sugars can be in the form of detrose, molasses, sucrose, fructose, and glucose among others. Make sure and read all of the ingredients before going with the "low" label. Try and stick to ingredients that is natural and you won't have to work as hard.

Peanut Butter- We all know peanuts are a good fat, and they increase protein concentration and the size of muscular cells, which adds to your muscle mass without a workout (Clinical Science). We need new fat to activate fat-burning paths in our liver (Washington University School of Medicine). What most peanut butter companies don't tell you is that they have replaced the healthy fat with maltodextrin which is a filler for processed foods. You are trading the healthy fat from peanuts for empty carbs with double the sugar. Ditch the empty calories and get the original.

Cheese- Low fat cheese means that only 51% of the cheese is real cheese. The rest is whey solids, preservatives, coloring and other additives. Lower numbers on the nutrition label may seem better but the preservatives will make you pack on the pounds. Cheese is good in moderation.

Soda-It is common sense that soda is bad for you. The high amounts of fructose corn syrup are horrible for your teeth and body. Diet soda is 13,000 times sweeter then real sugar(Health Science Center at the University of Texas) which makes you reach for sweeter foods and crave foods like pizza and carbs. It may make you feel better to have a diet soda over a regular soda, but the benifit is minimum to none.

Facts gathered from: http://healthyliving.msn.com/nutrition/5-low-fat-foods-that-are-making-you-fat

 

Keep Fit on Vacation!

Mail Box Peak, Seattle, WA

Summer is a time for relaxation, memories and sunshine, many of which you can enjoy while on vacation. It is exciting to come back from time off with new souvenirs, a nice tan, and many great photos but what about when it is time to step back on the scale. There are a few simple rules to avoid this vacation weight gain and simply just enjoy your travel. It doesn't take much!

1,2, Step- Whether you are traveling by airplane or car, staying on the first floor or 10th, you will always run into the option of stairs, elevator, or escalator. You should always use the stairs as much as you can to give yourself just one more challenge in the day. If you don't run into many stairs, make sure and choose restuarants within walking distance. There is nothing better for you then an after dinner stroll.

Be Curious- If you are with a large group or don't have time for a formal workout, it is easy to burn calories sightseeing. Go on a hike, a bike ride, rock climbing, or even just a walk through town. These are all easy ways to burn a couple hundred calories while enjoying your destination. When you see other people being active, it should encourage you to join the fun.

Early to Rise-  If you plan to workout on your vacation, plan your workout for the morning. Morning exercisers are more likely to stick with their fitness routine. Get it done within the early hours so you have the rest of the day to explore. Even just 20-30 minutes is bettern then nothing.

For the Love of Food- We all look forward to the new restuarants and bars on vacation, but do we know anything about them? Do some research on what some of the best restuarants are to go to and look for the ones with the most options and the healthiest choices. If you don't have a plan, you may be stuck eating at the first restaurant you find. There are many resources to help you out such as Yelp.com and urbanspoon.com. Take your pick!

Facts gathered from: http://healthyliving.msn.com/health-wellness/10-easy-tricks-to-avoid-vacation-weight-gain