Tone-Up Tuesday Pt. 2

16 Nutrition Fast-Facts

1. Fish boosts your memory.

2. Strawberries help lower high blood pressure.

3. Bananas, peaches, and cantaloupe are rich in potassium which helps maintain a healthy blood pressure.

4. Raisins are rich in iron which helps transport oxygen to tissues and cells throughout the body.

5. Mangoes boost the memory and shield against Alzheimer’s disease.

6. Olive oil protects your heart, promotes weight loss, and smoothes your skin.

7. Garlic kills bacteria.

8. Apricots, broccoli, cantaloupe, carrots, grapes, and sweet potatoes preserve your eye sight.

9. Lemons help smooth your skin.

10. Honey increases energy, heals wounds, fights allergies, aids in digestion, and guards against ulcers.

11. Cantaloupe lowers your cholesterol.

12. Bananas quiet a cough.

13. Mushrooms nourish the lung, stomach, kidneys, and strengthen the bones as well.

14. Eating sweet potatoes lifts your mood.

15. Water, watermelon, green tea, olive oil, cabbage, carrots, chestnuts, and peanuts help promote weight loss.

16. Yogurt aids in digestion, supports the immune system, and lowers cholesterol.

Fitness Inspiration

Vow to be the healthiest you can be!

 

Cure Your Cravings with Healthy Substitutions

Put your cravings to rest by finding out what your body actually needs!  When you reach the roots of your cravings you save calories and feel satisfied faster! 

 

 

 

Craving…	What you really need…	Healthy foods that have it!
Chocolate	Magnesium	Fruits, legumes, raw nuts & seeds
Sweets	Chromium	Broccoli, chicken, grapes, cheese,
		& dried beans
	Carbon	Fruits
	Phosphorus	Chicken, beef, poultry, fish, eggs,
		dairy, nuts, grains, & legumes
	Sulfur	Horseradish, kale, cabbage, cranberries,
		& cruciferous veggies
	Tryptophan	Cheese, raisins, sweet potatoes, & spinach
Bread (toast)	Nitrogen	Foods high in protein: fish, meat, nuts, beans
Greasy snacks, fatty foods	Calcium	Mustard & turnip greens, broccoli, kale, cheese,
		legumes, & sesame
Coffee or Tea	Phosphorus	Chicken, beef, poultry, fish, eggs,
		dairy, nuts, grains, & legumes
	Sulfur	Egg yolks, red peppers, cruciferous veggies,
		garlic, & onion
	Salt	Sea salt, apple cider vinegar on a salad
	Iron	Meat, fish, poultry, seaweed, & greens
Alcohol or Recreational	Protein	Meat, poultry, seafood, dairy, & nuts
Drugs	Avenin	Granola & oatmeal
	Calcium	Mustard & turnip greens, broccoli, kale, cheese,
		legumes, & sesame
	Glutamine	Raw cabbage juice & supplement glutamine
		powder for withdrawal
	Potassium	Potatoes, spinach, & seaweed
Chewing on Ice	Iron	Meat, fish, poultry, seaweed, & greens
Burned Food	Carbon	Fruit
Soda or Carbonated Drinks	Calcium	Mustard & turnip greens, broccoli, kale, cheese,
		legumes, & sesame
Salty Foods	Chloride	Fish & Sea Salt
Acidic Foods	Magnesium	Raw nuts & seeds, legumes, & fruits
Cool Drinks	Manganese	Walnuts, almonds, pecans, pineapple, &
		blueberries
Pre-Menstrual Cravings	Zinc	Red meats, root veggies, leafy greens, &
		seafood
General Overeating	Silicon	Nuts & seeds. AVOID: refined starches
	Tryptophan	Cheese, raisins, sweet potatoes, & spinach
	Tyrosine	Vitamin C supplements or orange, green, & red
		fruits & veggies
Tobacco	Silicon	Nuts & seeds. AVOID: refined starches
	Tyrosine	Vitamin C supplements or orange, green, & red
		fruits & veggies
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15 Motivational Fitness Quotes

Stuck in a fitness rut or just need an extra push?  Here are 15 quotes that will get you through any workout with confidence and determination! 

 1. “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” -Lance Armstrong

 2. “The harder the struggle, the more glorious the triumph.”-Unknown

 3. “The only side effect of too much training is that you get into better there is nothing wrong with that.”   -Mark Spitz

 4. “Yesterday, you said tomorrow.” -Unknown

 5. “I never regret it when I do it. I regret it when I don’t.”-Alison Lewis

 6. “The only workout you regret is the one you never do.” –Unknown

 7. “If you don’t do what’s best for your body, you are the one who comes up on the short end.” - Dr. J

 8. “Good things come to those who work their asses off and never give up.” -Unknown

 9. “I’m not out there sweating for 3 hours every day just to find out what it feels to sweat.” -Michael Jordan

 10. “Train insane or remain the same.” -Unknown

 11. “If you train hard, you will not only be hard, but you will be hard to beat.” - Herschel Walker

 12. “A workout is a wise use of time and an investment in excellence.” -Unknown

 13. “I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes.” -Peggy Flemming

 14. “No matter how slow you go, you’re still lapping everybody on the couch.” –Unknown

 15. “You can feel sore tomorrow or you can feel sorry tomorrow. You choose.” -Unknown

 



Fight Against Cellulite

Being in your 20s has a lot of perks but one downfall that you may have noticed is…cellulite.  But don’t think that you are the only one with a few dimples because 85% of women have cellulite somewhere on their body.  And just because you have cellulite it does NOT mean you are overweight or fat.  While there is no known cure for cellulite there are a few tips and tricks that can help decrease its appearance.  Remember, everyone is different so one approach that works for someone else may not work for you.

TOMATO PASTE & KETCHUP

Tomato paste and ketchup both contain high amounts of lycopene (even more than you would get from eating a garden-fresh tomato!).  Lycopene helps prevent the breakdown of collagen and when you preserve collagen, you are keeping a healthy top layer of skin overlying your fat layer (everyone has a fat layer), which then reduces the appearance of cellulite.


BROMELAIN
Bromelain is a complex mixture of enzymes that is found in pineapple and other fruits and is an anti-inflammatory.  In addition to bromelain being an anti-inflammatory it also promotes fat cell metabolism!  You can purchase bromelain extract at health food stores.

HYDRATION
Here’s one more reason to drink water and eat your fruits and veggies; hydrated skin reduces the appearance of cellulite! Fresh fruits and veggies that are high in water content like leafy greens, cucumbers, and melons are low in calories which aid in controlling your weight and fighting against cellulite.

SCAMS
There isn’t a proven cure for banishing cellulite, so do NOT waste your money on expensive lotions, devices, and treatments.  The best way to fight against your cellulite is through a healthy diet, exercise, and proper hydration.

CAFFEINE

Not only will an extra cup of coffee or tea help give you an energy boost it will also perk up your skin cells.  In other words, caffeine also helps reduce the visibility of cellulite.  Please note that if you are adding sugar, cream, and milk into your coffee or tea you are reducing the cellulite-fighting benefits.

 

Credit: http://www.doctoroz.com/videos/combating-cellulite-with-food?page=2#copy

Holiday Slim Down

It’s that time of year again when you are feeling plain BLAHHH from an overdose of sugar cookies, fudge, and a few too many cocktails.  Instead of waiting until New Year’s to get back on track start TODAY.  Over the years I have picked up various slim-down tips and techniques from numerous health related magazines and Websites but after trying anything and everything (seriously) I found that there are really only three ways to get REAL results fast and here they are.

DRINK WATER!  Drinking water helps beat bloat and flattens your midsection by flushing away the excess sodium, especially from alcohol.  Add a little bit of fresh lemon for flavor and to kick-start your metabolism. 

AVOID BARCODES.  In other words, eat more fruits and veggies and less processed and packaged foods.

WALK.  Take a few extra mini-walks throughout the day; try to get outdoors if you can.  Even if it’s only a 10 minute walk you are engaging in physical activity and nothing beats the clarity you experience when walking outdoors.

Now let’s be clear, I am not promising that you will lose 15 pounds in a week or anything crazy.  However, if you do follow these tips without consuming mass amounts of leftover holiday goodies you will lose a puffy tummy and regain your lost energy.  So if you want to look and feel healthier today without starving to death or yo-yo dieting then these tips are for you!

First Post!!

Hooray! This is my first official blog post (hold tight)! The purpose for this entire blog is motivate, inspire, and believe in women in their twenties.  Why twenties?  Because when you're in your twenties in this day and age, older generations think you are rude, lazy, and feel that everyone "owes" you something. 

Well, NOT TRUE.  Being in your twenties in this day and age means extreme student loans, an unstable economy that makes getting your dream job nearly impossible, hosting a party with unique appetizers and drinks that nobody has ever heard of, and the beat goes on.  All in all, being in your twenties right now means exceeding everyones expectations and looking fabulous while doing it.

So this blog is going to be filled with the following:

• Tips on saving and making money
• Recipes for quick dinners, fancy (but super easy) appetizers, & delicious cocktails that will please them all
• Suggestions for living a fulfilling and satisfying life every single day
• Tips for acing your job interview (despite the economy)
• Fashion, humor, new products, home remedies, DIY projects, & whatever else comes to my mind :)