Alright ladies- If you have been doing my last Gym Workout for the last few weeks, already reversed everything and you are getting bored of the same few things... I have a whole new Gym Workout Pt 2.
Still focusing on Upper body, Lower body and Abdominals- a day has been set aside for each part of the body - which means a 3 day-workout-week and of course 1 day cardio if you can!!
Check it out here!!
Good Luck, Have fun!
xx
About Auntie-Ana....
Thursday, May 27, 2010
Tuesday, May 18, 2010
Cellulite, Stretch Marks, Spider-Veins, Oh my!
Cellulite.
Why. You finally get at a weight where you feel comfortable but oh wait there's still cellulite. I'm telling you from experience, cellulite isn't just on over weight people, it's only average and skinny men and women too. (mostly women, of course....we usually get the short stick on these sort of things)
BUT HAVE NO FEAR! There are certain things you can do that help the appearance or get rid of them!
First of all:
3. Massage the area of cellulite for 5 minutes, will reduce cellulite for up to 20 hours (if you get in deep)
4. Keep area well moisturized
5. Drink lots of water - will flush away all the crap that's lingering and hanging around your skin
6. After making your daily coffee, (and before a shower) try rubbing used coffee grinds into the area of cellulite. This trick apparently has amazing affects!
Stretch Marks.
Prevention: Lather up in moisturizer EVERY DAY! Definitely after a shower, that's when your skin is the dryest. The best lotion for stretch mark prevention is Palmer's cocoa butter formula, it's made to prevent and help with them. Great for pregnant women to, my mom lathered up everyday and doesn't have one stretch mark! She swears by this product.
Treatment: Use Bio-Oil on effected areas, apparently will reduce the look of stretch marks.
Spider-Veins.
Causes: The heart pumps blood filled with oxygen and nutrients to the whole body. Arteries carry blood from the heart towards the body parts. Veins carry oxygen-poor blood from the body back to the heart.
The squeezing of leg muscles pumps blood back to the heart from the lower body. Veins have valves that act as one-way flaps. These valves prevent the blood from flowing backwards as it moves up the legs. If the one-way valves become weak, blood can leak back into the vein and collect there. This problem is called venous insufficiency. Pooled blood enlarges the vein and it becomes varicose. Spider veins can also be caused by the backup of blood. Hormone changes, inherited factors, and exposure to the sun can also cause spider veins.
Prevention:
•Wear Sunscreen to protect your skin from the sun and to limit spider veins on the face.
•Exercise regularly to improve your leg strength, circulation, and vein strength. Focus on exercises that work your legs, such as walking or running.
•Control your weight to avoid placing too much pressure on your legs.
•Do not cross your legs when sitting.
•Elevate your legs when resting as much as possible.
•Do not stand or sit for long periods of time. If you must stand for a long time, shift your weight from one leg to the other every few minutes. If you must sit for long periods of time, stand up and move around or take a short walk every 30 minutes.
•Wear elastic support stockings and avoid tight clothing that constricts your waist, groin, or legs.
•Eat a low-salt diet rich in high-fiber foods. Eating fiber reduces the chances of constipation which can contribute to varicose veins. High fiber foods include fresh fruits and vegetables and whole grains, like bran. Eating too much salt can cause you to retain water or swell.
Wow, another reason to workout, eat healthy and drink water!!!
Tired Eyes. Bags.
Has anyone used any product or treatments that have helped any of these things? Let me know- comment below!
Auntie-Ana
xx
Why. You finally get at a weight where you feel comfortable but oh wait there's still cellulite. I'm telling you from experience, cellulite isn't just on over weight people, it's only average and skinny men and women too. (mostly women, of course....we usually get the short stick on these sort of things)
BUT HAVE NO FEAR! There are certain things you can do that help the appearance or get rid of them!
First of all:
- Eat healthy- probably the most important... minimize fat and sugars from your diet (eat your greens!)
- Work out! - a little obvious, but working out really does work to minimize if not get rid of
3. Massage the area of cellulite for 5 minutes, will reduce cellulite for up to 20 hours (if you get in deep)
4. Keep area well moisturized
5. Drink lots of water - will flush away all the crap that's lingering and hanging around your skin
6. After making your daily coffee, (and before a shower) try rubbing used coffee grinds into the area of cellulite. This trick apparently has amazing affects!
Stretch Marks.
Prevention: Lather up in moisturizer EVERY DAY! Definitely after a shower, that's when your skin is the dryest. The best lotion for stretch mark prevention is Palmer's cocoa butter formula, it's made to prevent and help with them. Great for pregnant women to, my mom lathered up everyday and doesn't have one stretch mark! She swears by this product.
Spider-Veins.
Causes: The heart pumps blood filled with oxygen and nutrients to the whole body. Arteries carry blood from the heart towards the body parts. Veins carry oxygen-poor blood from the body back to the heart.
The squeezing of leg muscles pumps blood back to the heart from the lower body. Veins have valves that act as one-way flaps. These valves prevent the blood from flowing backwards as it moves up the legs. If the one-way valves become weak, blood can leak back into the vein and collect there. This problem is called venous insufficiency. Pooled blood enlarges the vein and it becomes varicose. Spider veins can also be caused by the backup of blood. Hormone changes, inherited factors, and exposure to the sun can also cause spider veins.
Prevention:
•Wear Sunscreen to protect your skin from the sun and to limit spider veins on the face.
•Exercise regularly to improve your leg strength, circulation, and vein strength. Focus on exercises that work your legs, such as walking or running.
•Control your weight to avoid placing too much pressure on your legs.
•Do not cross your legs when sitting.
•Elevate your legs when resting as much as possible.
•Do not stand or sit for long periods of time. If you must stand for a long time, shift your weight from one leg to the other every few minutes. If you must sit for long periods of time, stand up and move around or take a short walk every 30 minutes.
•Wear elastic support stockings and avoid tight clothing that constricts your waist, groin, or legs.
•Eat a low-salt diet rich in high-fiber foods. Eating fiber reduces the chances of constipation which can contribute to varicose veins. High fiber foods include fresh fruits and vegetables and whole grains, like bran. Eating too much salt can cause you to retain water or swell.
Wow, another reason to workout, eat healthy and drink water!!!
Tired Eyes. Bags.
- Get sleep! 6-8 hours are needed....some people need less and some need more... does it take you longer then 30 minutes to fall asleep at night? Do you fall asleep when your head hits the pillow? Learn to read the signs to see if possibly your not getting enough or too much sleep
- Prep-H. I recently heard that if you use Preparation H on your eyes before you fall asleep, you will wake up with puff-free eyes? Well I tried it, seems to work a little...but it makes under your eyes look really greasy and I don't really like putting ass-cream on my face...But I'll keep trying it and hope for good results!
- Icing your eyes. I find this sort of works....but makes my eyes red. and cold.
- Eye drops - Great for getting rid of red eyes, making your eye-balls look white and perdy!
Has anyone used any product or treatments that have helped any of these things? Let me know- comment below!
Auntie-Ana
xx
Tuesday, May 4, 2010
TIPS & TRICKS PT 2
Drink green tea!
Switch up your workouts: For lets say, arm day, you do - Military Shoulder Press, Bench Press (Dumbbells), Bar Curl Standing etc..... Go backwards from your list and start from the last one you usually do Ex: Bar Curl Standing, Bench Press (Dumbbells), Military Shoulder Press... This will confuse your muscle memory and help with weightloss and toning Go to Gym Workouts or Gym Workouts Pt 2!
Try not to fill up on bread
No more white bread- 12 Grain is my favorite and all of the necessary grains for a healthy diet
Try to rule out white sugar, white flour, white rice, white bread and white pasta (or yellow)..........try to eat whole-wheat! You can hardly taste the difference but it makes a huge difference!
Hang out with friends more. Especially after high-school its hard to keep in touch and keep busy with friends.... think of the movie Yes Man and try to agree to most things your invited to even if you sometimes have to force yourself
Go for short walks - walking when you first wake up or enjoying a little sunshine in the afternoon are great ways to get some Vitamin D and kick start your metabolism
Have a warm baths - helps you relax and feel happy
Get a crush/ crush on your boyfriend - Having crushes makes you feel giddy like a school-girl, makes you want to look your best, try new things and gets your heart racing!
Wear something skimpy in your backyard/ in your house when no ones home. The more you do so the more you'll feel comfortable with your body
Sleep in something sexy or get nekkid!
Change your hair style
Eat greens everyday - Monday Broccolli, Tuesday Green Beans, Wednesday Brussel Sprouts, Thursday Asparagus..........you get the idea
Eat Chicken! Great source of protein and delicious! So many ways to cook too
Have your protein shakes everyday - after a workout or if its your rest days have it for breakfast
Go to your health store and ask for specific vitamins - check out the ones I take here, if they don't have the ones your looking for make sure you ask- sometimes they can order them in for you
Get a hobby. You must get off the couch! If you spend more then 2 hours a day watching tv you are seriously in need of a hobby... Learn something you've always wanted to. Don't know how to? GOOGLE IT!! No excuses!
Get a gym membership - try to find a cheap gym with good equiptment, some places are a fortune and don't offer much. Do you want a personal trainer? They are good and make you work! Do you need group workouts? Classes? They might cost a bit more...
Stop getting fast food! Subway is still considered fast food....sushi is acceptable.. unless your japanese and you have that stuff at home!
Take a little amount of food on your plate. Sometimes we take too much but were taught to finish our plates whether we're full or not. Go back for seconds if you must!
Portion sizes: Think of the size of your fist for portion sizes, steak and other meats should be the size of your palm
Do easy exercises while you watch tv/ homework. An easy one while lying down is side leg raises (click for picture) - you hardly notice your doing anything until you feel a burn after 15 : )
Eat canned tuna (in water not oil) make sure there is a dolphin on the side so its dolphin safe; add a little bit of mayo, salt and pepper- maybe some cut up pickles or cheese- either put it on a peice of toast or eat it by itself! It's a great snack filled with protein and it will fill you up
Buy frozen berries and veggies - they will have a much longer life and theyre usually pre-cut so theyre quick and easy to prepare
Keep a food journal
If you are planning on losing dress sizes - find a goal outfit and buy one size smaller then you are. Keep trying it on until it fits! It will give you something to look forward to and sometimes a better way to see results rather then numbers.
Check out Tricks/Tips Part 1 click here
More tips and tricks to come!
xx
Switch up your workouts: For lets say, arm day, you do - Military Shoulder Press, Bench Press (Dumbbells), Bar Curl Standing etc..... Go backwards from your list and start from the last one you usually do Ex: Bar Curl Standing, Bench Press (Dumbbells), Military Shoulder Press... This will confuse your muscle memory and help with weightloss and toning Go to Gym Workouts or Gym Workouts Pt 2!
Try not to fill up on bread
No more white bread- 12 Grain is my favorite and all of the necessary grains for a healthy diet
Try to rule out white sugar, white flour, white rice, white bread and white pasta (or yellow)..........try to eat whole-wheat! You can hardly taste the difference but it makes a huge difference!
Hang out with friends more. Especially after high-school its hard to keep in touch and keep busy with friends.... think of the movie Yes Man and try to agree to most things your invited to even if you sometimes have to force yourself
Go for short walks - walking when you first wake up or enjoying a little sunshine in the afternoon are great ways to get some Vitamin D and kick start your metabolism
Have a warm baths - helps you relax and feel happy
Get a crush/ crush on your boyfriend - Having crushes makes you feel giddy like a school-girl, makes you want to look your best, try new things and gets your heart racing!
Wear something skimpy in your backyard/ in your house when no ones home. The more you do so the more you'll feel comfortable with your body
Sleep in something sexy or get nekkid!
Change your hair style
Eat greens everyday - Monday Broccolli, Tuesday Green Beans, Wednesday Brussel Sprouts, Thursday Asparagus..........you get the idea
Eat Chicken! Great source of protein and delicious! So many ways to cook too
Have your protein shakes everyday - after a workout or if its your rest days have it for breakfast
Go to your health store and ask for specific vitamins - check out the ones I take here, if they don't have the ones your looking for make sure you ask- sometimes they can order them in for you
Get a hobby. You must get off the couch! If you spend more then 2 hours a day watching tv you are seriously in need of a hobby... Learn something you've always wanted to. Don't know how to? GOOGLE IT!! No excuses!
Get a gym membership - try to find a cheap gym with good equiptment, some places are a fortune and don't offer much. Do you want a personal trainer? They are good and make you work! Do you need group workouts? Classes? They might cost a bit more...
Stop getting fast food! Subway is still considered fast food....sushi is acceptable.. unless your japanese and you have that stuff at home!
Take a little amount of food on your plate. Sometimes we take too much but were taught to finish our plates whether we're full or not. Go back for seconds if you must!
Portion sizes: Think of the size of your fist for portion sizes, steak and other meats should be the size of your palm
Do easy exercises while you watch tv/ homework. An easy one while lying down is side leg raises (click for picture) - you hardly notice your doing anything until you feel a burn after 15 : )
Eat canned tuna (in water not oil) make sure there is a dolphin on the side so its dolphin safe; add a little bit of mayo, salt and pepper- maybe some cut up pickles or cheese- either put it on a peice of toast or eat it by itself! It's a great snack filled with protein and it will fill you up
Buy frozen berries and veggies - they will have a much longer life and theyre usually pre-cut so theyre quick and easy to prepare
Keep a food journal
If you are planning on losing dress sizes - find a goal outfit and buy one size smaller then you are. Keep trying it on until it fits! It will give you something to look forward to and sometimes a better way to see results rather then numbers.
Check out Tricks/Tips Part 1 click here
More tips and tricks to come!
xx
Sunday, May 2, 2010
Booze is Healthy?! WOoHooOO
Did you know..............................
That drinking in moderation is healthy for you? PaRtYyYyyyyyy!
OKkk maybe not party.....think, sophisticated glass of wine..... yay that can be fun too!
BENEFITS OF MODERATE DRINKING:
Moderate drinking is defined as two drinks a day if you're a male 65 and younger, or one drink a day if you're a female or a male 66 and older. A drink is defined as 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine or 1.5 ounces (44 milliliters) of 80-proof distilled spirits.
Moderate alcohol consumption may provide some health benefits. It may:
■ Reduce your risk of developing heart disease, peripheral vascular disease and intermittent claudication
■ Reduce your risk of dying of a heart attack
■ Possibly reduce your risk of strokes, particularly ischemic strokes
■ Lower your risk of gallstones
■ Possibly reduce your risk of diabetes
■ Thin your blood so your periods are less painful/ less cramps (If you drink wine the week before your period your cramps/ menstrual pain will significantly be less!! I like that excuse!)
■ Lower risk of kidney stones
■ Lower risk of spider veins and bulged veins in legs
Hey that`s not too bad! Doesn`t give you the clear to get hammered this weekend but if you want to be healthier you don`t necessarily need to cut the booze out of your life completely.
Although it says one drink a day is moderate - to me I think that might be a bit much.... but if you have a few drinks every weekend - I would think that would be moderation.
The best drinks for you, health wise, is definatley red wine.
Second place white wine. (approx 70 cal per glass of wine)
But if you muuust have your beer, and your trying to keep tabs on your body -
Here are some low cal- good tasting beers:
AMSTEL LIGHT 95 Cals/5 G Carbs
BECK'S PREMIER LIGHT 64 Cals/3.9 G Carbs (Not first option - apparently not that tastey)
BUDWEISER SELECT 99 Cals/3.1 G Carbs
COORS LIGHT 102 Cals/5 G Carbs (More popular if there aren`t many options)
SAM ADAMS LIGHT 119 Cals/9.6 G Carbs
CORONA LIGHT 99 Cals/5 G Carbs
HEINEKEN PREMIUM LIGHT 99 Cals/6.8 G Carbs
MILLER CHILL 110 Cals/6.5 G Carbs
(Those last 3 are my favorites!)
If you like the hard-alcohol - most vodka, gin, whiskey etc it`s roughly 50 cal a shot - which isn`t much.... but it`s what you mix with that if you drink it all night- intensifies the hang over and bloatifies the belly.
Good options for mix is a real fruit juice (not from the bar), tonic water (ew), fresca (zero calories!) or just take it straight up!
There you go ladies- All the options dwindled down to some smart choices!
Remember enjoy your night, don`t constantly count your calories - force yourself to dance for exactly one hour etc - Have fun! These are just some tips to think about if this is your regular weekend routine - it can make a difference!
Keep dancin and shake that booty - and remember, gettin low is great for those legs and buns ;)
xx
That drinking in moderation is healthy for you? PaRtYyYyyyyyy!
OKkk maybe not party.....think, sophisticated glass of wine..... yay that can be fun too!
BENEFITS OF MODERATE DRINKING:
Moderate drinking is defined as two drinks a day if you're a male 65 and younger, or one drink a day if you're a female or a male 66 and older. A drink is defined as 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine or 1.5 ounces (44 milliliters) of 80-proof distilled spirits.
Moderate alcohol consumption may provide some health benefits. It may:
■ Reduce your risk of developing heart disease, peripheral vascular disease and intermittent claudication
■ Reduce your risk of dying of a heart attack
■ Possibly reduce your risk of strokes, particularly ischemic strokes
■ Lower your risk of gallstones
■ Possibly reduce your risk of diabetes
■ Thin your blood so your periods are less painful/ less cramps (If you drink wine the week before your period your cramps/ menstrual pain will significantly be less!! I like that excuse!)
■ Lower risk of kidney stones
■ Lower risk of spider veins and bulged veins in legs
Hey that`s not too bad! Doesn`t give you the clear to get hammered this weekend but if you want to be healthier you don`t necessarily need to cut the booze out of your life completely.
Although it says one drink a day is moderate - to me I think that might be a bit much.... but if you have a few drinks every weekend - I would think that would be moderation.
The best drinks for you, health wise, is definatley red wine.
Second place white wine. (approx 70 cal per glass of wine)
But if you muuust have your beer, and your trying to keep tabs on your body -
Here are some low cal- good tasting beers:
AMSTEL LIGHT 95 Cals/5 G Carbs
BECK'S PREMIER LIGHT 64 Cals/3.9 G Carbs (Not first option - apparently not that tastey)
BUDWEISER SELECT 99 Cals/3.1 G Carbs
COORS LIGHT 102 Cals/5 G Carbs (More popular if there aren`t many options)
SAM ADAMS LIGHT 119 Cals/9.6 G Carbs
CORONA LIGHT 99 Cals/5 G Carbs
HEINEKEN PREMIUM LIGHT 99 Cals/6.8 G Carbs
MILLER CHILL 110 Cals/6.5 G Carbs
(Those last 3 are my favorites!)
If you like the hard-alcohol - most vodka, gin, whiskey etc it`s roughly 50 cal a shot - which isn`t much.... but it`s what you mix with that if you drink it all night- intensifies the hang over and bloatifies the belly.
Good options for mix is a real fruit juice (not from the bar), tonic water (ew), fresca (zero calories!) or just take it straight up!
There you go ladies- All the options dwindled down to some smart choices!
Remember enjoy your night, don`t constantly count your calories - force yourself to dance for exactly one hour etc - Have fun! These are just some tips to think about if this is your regular weekend routine - it can make a difference!
Keep dancin and shake that booty - and remember, gettin low is great for those legs and buns ;)
xx
Foods For Weight Loss
THE 12 BEST FOODS FOR A SEXXI BOD - Try to incorporate these 12 foods into your everyday intake
1. ALMONDS AND OTHER NUTS (WITH SKINS INTACT)
SUPERPOWERS: Build muscle, reduce cravings
FIGHTS: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
TIP: I usually just grab a hand full of trail-mix or mixed nuts when I feel like a quick snack.
2. BEANS AND LEGUMES
SUPERPOWERS: Build muscle, helps burn fat, regulates digestion
FIGHTS: Obesity, colon cancer, heart disease, high blood pressure
TIP: Try eating some hummus, taco bean dip (minimal snacking!) or buying a frozen bag of edamame beans
(Check in the Recipe Page for those recipes)
3. SPINACH AND OTHER GREEN VEGETABLES
SUPERPOWERS: Neutralize free radicals (molecules that accelerate the aging process)
FIGHTS: Cancer, heart disease, strokes, obesity, osteoporosis
TIP: Instead of lettuce- use spinach, boil broccoli or asparagus for 5 minutes until bright green and have as a side dish or a snack
4. DAIRY PRODUCTS (FAT-FREE OR LOW-FAT MILK, YOGURT, CHEESE)
SUPERPOWERS: Build strong bones, fire up weight loss
FIGHTS: Osteoporosis, obesity, high blood pressure, cancer
TIP: Have a skim milk protein shake everyday for either breakfast or for after a workout, snack on cottage cheese - yumm
5. INSTANT OATMEAL (UNSWEETENED,UNFLAVORED)
SUPERPOWERS: Boosts energy, reduces cholesterol, maintains blood sugar levels
FIGHTS: Heart disease, diabetes, colon cancer, obesity
TIP: Have a cup of oatmeal (buy a big bag of oatmeal not individual flavoured packs) and add either some frozen berries, a cut-up banana, 1 tbsp of peanut butter or 1tbsp brown suger
6. EGGS
SUPERPOWERS: Build muscle, burn fat
FIGHTS: Obesity
TIP: If you usually have 2 eggs, have 3 eggs with only one egg yolk and the other 2 eggs just egg whites, have scrambled with some shredded cheese and a pinch of milk to make fluffy
7. TURKEY AND OTHER LEAN MEATS
SUPERPOWERS: Build muscle, strengthen immune system
FIGHTS: Obesity, various diseases
TIP: Get turkey sandwich meat cut from the deli and make lettuce wraps (See in Recipe Page)
8. PEANUT BUTTER
SUPERPOWERS: Builds muscle,burns fat
FIGHTS: Obesity, muscle loss,wrinkles, cardiovascular disease
TIP: Either eat 1tbsp by itself once a day, or add to protein shake or oatmeal
9. OLIVE OIL
SUPERPOWERS: Lowers cholesterol, boosts immune system
FIGHTS: Obesity, cancer, heartdisease, highblood pressure
TIP: Use when frying chicken!
10. WHOLE-GRAIN BREADS AND CEREALS
SUPERPOWERS: Prevent body from storing fat
FIGHTS: Obesity, cancer, high blood pressure,heart disease
TIP: Buy/eat whole grain rice, bread, pasta - you can hardly taste the difference and it's so much better for you!
11. WHEY POWDER
SUPERPOWERS: Builds muscle, burns fats
FIGHTS: Obesity
TIP: Go to a health/ supplement store and ask someone who works there the best protein for you. Expect to pay around 50 bucks for a big tub- but it will last you a long time!
Have a protein shake as soon as you get home from the gym or after a workout - best within 15 minutes, have as breakfast or a snack.
Mix with skim milk. Add a banana, or berries or peanut butter. I have chocolate flavour protein powder and it's delicious!
12. BERRIES
SUPERPOWERS: Protect heart; enhance eyesight; improve balance, coordination, and short-term memory; prevent cravings
FIGHTS: Heart disease, cancer, obesity
TIP: Buy a bag of frozen berries and add them into your oatmeal, protein shakes or cottage cheese!
Hope these tips and ideas help, good luck!
xx
1. ALMONDS AND OTHER NUTS (WITH SKINS INTACT)
SUPERPOWERS: Build muscle, reduce cravings
FIGHTS: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
TIP: I usually just grab a hand full of trail-mix or mixed nuts when I feel like a quick snack.
2. BEANS AND LEGUMES
SUPERPOWERS: Build muscle, helps burn fat, regulates digestion
FIGHTS: Obesity, colon cancer, heart disease, high blood pressure
TIP: Try eating some hummus, taco bean dip (minimal snacking!) or buying a frozen bag of edamame beans
(Check in the Recipe Page for those recipes)
3. SPINACH AND OTHER GREEN VEGETABLES
SUPERPOWERS: Neutralize free radicals (molecules that accelerate the aging process)
FIGHTS: Cancer, heart disease, strokes, obesity, osteoporosis
TIP: Instead of lettuce- use spinach, boil broccoli or asparagus for 5 minutes until bright green and have as a side dish or a snack
4. DAIRY PRODUCTS (FAT-FREE OR LOW-FAT MILK, YOGURT, CHEESE)
SUPERPOWERS: Build strong bones, fire up weight loss
FIGHTS: Osteoporosis, obesity, high blood pressure, cancer
TIP: Have a skim milk protein shake everyday for either breakfast or for after a workout, snack on cottage cheese - yumm
5. INSTANT OATMEAL (UNSWEETENED,UNFLAVORED)
SUPERPOWERS: Boosts energy, reduces cholesterol, maintains blood sugar levels
FIGHTS: Heart disease, diabetes, colon cancer, obesity
TIP: Have a cup of oatmeal (buy a big bag of oatmeal not individual flavoured packs) and add either some frozen berries, a cut-up banana, 1 tbsp of peanut butter or 1tbsp brown suger
6. EGGS
SUPERPOWERS: Build muscle, burn fat
FIGHTS: Obesity
TIP: If you usually have 2 eggs, have 3 eggs with only one egg yolk and the other 2 eggs just egg whites, have scrambled with some shredded cheese and a pinch of milk to make fluffy
7. TURKEY AND OTHER LEAN MEATS
SUPERPOWERS: Build muscle, strengthen immune system
FIGHTS: Obesity, various diseases
TIP: Get turkey sandwich meat cut from the deli and make lettuce wraps (See in Recipe Page)
8. PEANUT BUTTER
SUPERPOWERS: Builds muscle,burns fat
FIGHTS: Obesity, muscle loss,wrinkles, cardiovascular disease
TIP: Either eat 1tbsp by itself once a day, or add to protein shake or oatmeal
9. OLIVE OIL
SUPERPOWERS: Lowers cholesterol, boosts immune system
FIGHTS: Obesity, cancer, heartdisease, highblood pressure
TIP: Use when frying chicken!
10. WHOLE-GRAIN BREADS AND CEREALS
SUPERPOWERS: Prevent body from storing fat
FIGHTS: Obesity, cancer, high blood pressure,heart disease
TIP: Buy/eat whole grain rice, bread, pasta - you can hardly taste the difference and it's so much better for you!
11. WHEY POWDER
SUPERPOWERS: Builds muscle, burns fats
FIGHTS: Obesity
TIP: Go to a health/ supplement store and ask someone who works there the best protein for you. Expect to pay around 50 bucks for a big tub- but it will last you a long time!
Have a protein shake as soon as you get home from the gym or after a workout - best within 15 minutes, have as breakfast or a snack.
Mix with skim milk. Add a banana, or berries or peanut butter. I have chocolate flavour protein powder and it's delicious!
12. BERRIES
SUPERPOWERS: Protect heart; enhance eyesight; improve balance, coordination, and short-term memory; prevent cravings
FIGHTS: Heart disease, cancer, obesity
TIP: Buy a bag of frozen berries and add them into your oatmeal, protein shakes or cottage cheese!
Hope these tips and ideas help, good luck!
xx
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