Thursday, April 24, 2014

The Importance of Making Healthy Eating a Lifestyle (Guest Post)

Hello!
Thank you so much for stopping by Fit 2 Be for today's post, because I am so excited to share it with you! Jamie, from Dishing Out Health, has written an amazing, super-true article to share with everyone. Thank you so much, Jamie! :) 
If you're not familiar with Dishing Out Health, then please go visit the AMAZING blog! I promise that you'll be glad you did. :)
The Importance of Making Healthy Eating a Lifestyle
-Jamie Vespa, MS, RD, LD/N
"The only way to live a nourishing life and be in a constant state of mental and physical health is to end the fad-diet mentality. The key word in diet is ‘die’ because they do just that – they die. Usually leaving your body in a physical state of deprivation and an enhanced state of mental stress.  
One of the many problems with dieting in general is the inevitable blow to one's self-esteem when they fall off the diet train. As soon as they stray away from egg whites and grilled chicken salads, they feel a sense of failure. This is not the way of life. When we buy into restrictive diets, we lose touch with our body and what it is telling us we need. We stop listening to our signals of satiety and hunger and torture our minds with restrictions that are impossible to sustain.  
In order to free ourselves from the fad-diet mentality, we need to tune out the media and tune into our own mind and body signals. I challenge anyone reading this to change the dynamic of working against their bodies to working for them. Our bodies support us day-in and day-out through sickness, physical strain, mental stress, and personal endeavors. By changing our internal thought process and supporting our body’s needs, it will continue to support us.
I don’t personally subscribe to any dietary labels. Though some may be beneficial for certain individuals, I believe in fueling and nourishing my body with real, whole foods as often as possible and indulging in moderation. 
I strongly believe in being flexible and listening to my body. By following an 80/20 approach (80% clean, whole food and 20% indulgences), deprivation no longer exists in my life, and it’s an extremely liberating feeling.  
In terms of listening to your body, what you need on Monday could be very different than what you need on Thursday. For example, if you engage in a more physically demanding workout, your body requires more protein for rebuilding muscle, as well as additional calories, as you will be burning more at rest. These days you should be refueling your body with more nutrients than you would on day of rest and rejuvenation. On the flip side, if you are out at your favorite restaurant or celebrating a special occasion, it is OK to indulge and enjoy yourself. 

The reality is you don’t have to eat a perfect diet all day, every day to be healthy. You will not suddenly develop a nutrient deficiency from one day without fruits or vegetables, or gain weight from one indulgent meal. What we nourish our bodies with consistently over time is what counts. It’s the day-to-day healthy habits that contribute to an overall state of well-being. Building a positive relationship with food and fueling our bodies with the nutrients it craves will help support these healthy habits. That is what makes health a lifestyle and it will always be rewarding."

Thank you SO much for sharing your thoughts on a balanced, healthy life, Jamie!

On Jamie's blog, you can find her page called Services. If you are looking for nutrition counseling, Jamie is definitely the one to help you! Here's a link: http://dishingouthealth.com/services/

Please share it around the web, and make sure you comment below! Have a blessed day. :)

Olivia

Tuesday, April 22, 2014

How to Get a Flat Stomach

Hello!

How has your week been? I hope and pray that it is the beginning of journey for some of you, and for others that it is a week of accomplishment in every way! What are your top five goals for this week? Let me know in the comments below. :)

Well, I'm sure that this post's title caught your eye. The question that people ask all the time would be: "How can I get a flat stomach?" Are you ready for the answer? Good, keep reading...


Now, let's put how we can get a flat stomach aside for a moment, and I'll explain why these things work. It's so important to understand why our bodies react to different things. Here you go!

Water flushes out the body and rids it of toxins.

Eating lighter means replacing breads, rice, etc, with veggies.

Cardio burns fat. Do HIIT workouts, and it will help give you a slim stomach.

Eating after 6:00 P.M. isn't recommended because your body is at its least active hours, so the potential for fat storage is increased.

Green tea helps! Here's a short paragraph why: 

"Green tea can counter the threat of excess triglyceride because it has a high amount of polyphenols. Polyphenols function to activate a certain enzyme in the body, and this enzyme will dissolve the excess triglyceride. This means that the fat content in your body will be reduced if you are drinking green tea on a regular basis." - How Does Green Tea Help?

Lack of sleep can cause weight gain. Why? Because food gives energy, so if you aren't getting enough sleep you may be exhausted which leads to excess eating. 

Green shakes helps flatten your stomach so quickly. I love this paragraph because it explains why:

"Meal-replacement shakes are an effective, easy way to drop pounds. They teach you how to eat less and lose weight quickly and permanently – and the right shake can boost your metabolism by 25%. Who doesn’t need that?" - Drink Yourself Skinny

So, now you know seven ways to flatten your stomach quickly.  I hope you enjoyed this new post! If so, please comment below and let us know your thoughts. :)

Have a blessed day,
Olivia




Sunday, April 20, 2014

Article of the Week- Antioxidants

Hello!

Thank you so much for stopping by Fit 2 Be for your Sunday post! Today we are focusing completely  on antioxidants. If you have any questions concerning antioxidants, please comment below, and we'll be sure that you receive an answer. :)

What's the Problem?

In our bodies, a process known as oxidization occurs. Oxidization is the splitting of the molecules. The molecules that split are called free radicals; the free radicals are lacking electrons, so they seek out other molecules' electrons to become complete. The problem is that when the free radicals take the electrons from the other molecules, they leave a void, which causes a rundown in the cells that can enhance the affects of aging.

What's the Solution?

Well, we all know that if there is a problem, there must be a solution. The solution for the oxidization process is antioxidants. Antioxidants' role is to bond with the free radicals before they can deprive the other molecules of their electrons. This prevents the free radicals from harming the other molecules.


Where can Antioxidants be Found?
Antioxidants are found in many foods as well as beverages. You can receive antioxidants from your diet or from supplements. Some foods high in antioxidants include:
  • Berries
  • Beans
  • Fruits
  • Vegetables
  • Nuts
  • Herbs
  • Dark Chocolate
Antioxidants can be found in certain beverages as well. Some examples are:
  • Green tea
  • Coffee
  • Red Wine
  • Fruit Juices
Those who prefer to receive antioxidants from supplements, have a large selection of products that may be purchased online or at your local health store. We recommend the 18 Again antioxidant supplements. You can find these at our website: http://stores.nutrisimo.com/antioxidants/

What are the Benefits of Antioxidants?

Antioxidants are beneficial to your body by slowing down the signs of aging. There are also implications of antioxidants preventing numerous degenerative diseases including:
  • Cancer
  • Cataracts
  • Cardiovascular Disease
  • Cognitive Impairment
  • Immune Dysfunction
  • Muscular Degeneration
  • Alzheimer's Disease

In Short…

Antioxidants are an amazingly helpful nutrient that positively affects our body by eliminating free radicals that cause degeneration in the body's cells. By making our diet one that is rich in fruits, vegetables, beans, berries, etc., we can make certain that we our getting the antioxidants our body needs to fight off the free radicals.

Get Your Supplements Today!


           


Photo Credit: 

<a href="http://www.flickr.com/photos/chocolatereviews/5075054043/">Chocolate Reviews</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nd/2.0/">cc</a>

<a href="http://www.flickr.com/photos/steffenz/2079743107/">steffenz</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

<a href="http://www.flickr.com/photos/the-wanderers-eye/5237447939/">"The Wanderer's Eye Photography"</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-sa/2.0/">cc</a>


<a href="http://www.flickr.com/photos/madlyinlovewithlife/7892333122/">madlyinlovewithlife</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>

Thursday, April 17, 2014

A Day of Quest!!

Hello everyone!

How has your week been? I hope it has been awesome in every possible way!

Today we are going to be reviewing two of Quest's amazing products. We were so excited to get the opportunity to review Quest's products- we've heard soooo much about them, that who wouldn't be?


To start off, every week we will be posting a review of the products Quest sent us. Make sure you keep updated with the newest review! Before we begin... thank you so much, Quest, for sending us your delicious, protein bars, we love them!


~White Chocolate Raspberry~


The White Chocolate Raspberry Quest bar was surprisingly a delicious, berry-flavored protein bar that was highly enjoyable and full of bursting flavor! I wasn't sure if I would enjoy it, because one of my co-workers from Nutrisimo had tried out the bar herself and was not too pleased. Maybe it was like that for a number of reasons: because she never microwaved it, and because she was hoping to be wowed. 

I for one can definitely say that microwaving the Quest bars for about 20 seconds is essential. I've tasted them before they were warmed, and they aren't as amazing as they are claimed to be. Now if you do microwave them, it's a whole different story! The Quest bars instantly have a popping flavor that leaves you with a sensational flavor in your mouth :) 



So back to the bar- I did very much enjoy the White Chocolate Raspberry Quest bar! It had a distinct flavor that was a mixture of warm white chocolate chunks and a fresh, berry flavor. So to speak, it was unique in every way!! I know that this is one of my favorite Quest bars that I have tasted so far. :)

More than the great flavor of the White Chocolate Raspberry protein bar, I really loved the fact that it is a perfect, healthy snack to grab whether you're on-the-go or just at home. It is full of good protein and is a filling protein bar that will satisfy you for a few hours. Some protein bars that I have tried either don't hold me over at all, but rather make me feel even hungrier. 

 I greatly appreciated that Quest took the time to create a protein bar that can be used in many different ways! This bar can be used in cookies, pancakes, waffles, and many more creative recipes. :)  
If you follow Cooking Clean with Quest, than I'm sure you'll be familiar with this yummy cookie recipe. Try it out, and leave a comment below with your thoughts! 


Since this Quest bars was amazing, it is so hard to say what could be improved. If I could change one thing, I would most likely remove the sucralose content in this specific bar. It doesn't bother me very much, but if I could make them an even cleaner, better-for-you type of bar I wouldn't add it. Otherwise, this bar was delicious!

To purchase this bar, you can head over to Amazon using this link:

Quest Nutrition - Quest Bar White Chocolate Raspberry, 12 bars

Or go directly to Quest's website: Quest Nutrition

~Double Chocolate Chunk~


The Double Chocolate Chunk Quest bar is a flavor-packed bar. There really is no other way to say it! If you are someone who enjoys eating a candy bar once in a while, then you'll be very pleased. If you are a chocolate liker, you will be in for a treat. But wait... if you are a chocolate lover, this is your dream come true! 

I like chocolate. A lot. (I probably should say love.) But I don't eat it very often, so when I saw that this protein bar was included in the box, I instantly had my eye on it. :) Let's just say, that Quest pleasantly surprised me again. Would you like to know why? Good!

1. Because this bar is literally junk-free! I was thrilled that this protein bar contains NO sucralose or any type of not-good-for-you sweetener. Exciting, right?

2. Because this bar is like your best friend. ;)

3. Because it is truly a healthy snack (or whatever you want it to be) like it says!

Quest always creates a unique protein bar that is just right for everyone. I really appreciate that they take the time to make each bar lovable for everyone. Sometimes companies try to create an amazing product, but they limit it to only people who like this or that. Rather, Quest invents each flavored bar for everyone. That's called love!



The Double Chocolate Chunk protein bar makes a great go-to snack, the perfect ingredient to add to your latest cooking adventure, and also a wonderful bar that is great for athletes to eat before or after they workout. I also would recommend purchasing these bars if you are someone trying to lose some weight, because they are very filling which makes you eat less frequently. Also, if you just randomly get a sweet tooth but don't want to eat something that is pretty much junk, this Quest bar definitely will satisfy you!! And now for Quest's recipe...


Wait, that was Quest's recipe, but we've got a surprise for you as well! Nutrisimo has created their own Double Chocolate Chunk recipe, too :) Are you excited to try it? Awesome!! Well, here we go...

~Double Chocolate Chunk Recipe~



Crust:
1.5 cup of Rice Crispies cereal
4 Tbsp. peanut butter
2 Tbsp. milk

Filling:
1 Double Chocolate Chunk Quest bar
1/2 cup milk

Instructions:

Once the crust is mixed together, spread it along a greased pan or even a muffin tin. 

Once it is spread out evenly, pour filling inside of the pan. Now cover the filling with the excess crust and broil on 400 degrees for 5 minutes. For decoration, sprinkle coconut flakes or drizzle chocolate syrup over the top. Eat and enjoy!


For more information on where to find Quest, click the links below.

http://instagram.com/questnutrition


Have a wonderful and blessed day!

Olivia





Monday, March 3, 2014

Week 1 - March Fitness Schedule

Happy Monday!

Wait... didn't I already say that today? :D

Guess I must be getting organized - two posts in one day?!? It feels sooo good. I mentioned yesterday that I was doing a bunch of organizing and planning. I still have some more to do, but I have made significant progress. As promised, today I am sharing this week's workout plan with you. I wrote out a more general workout plan for the entire month, but each week (probably every Saturday) I will plan in detail what each day's workout will be for the week.

Is this making sense?

Here's a snapshot of how my month is supposed to be:



I realize this isn't the best quality, but I'm still trying to figure out how to make an actual workout calendar. Hopefully the calendar for April is much better than this. I just searched for a March calendar on Google and printed it. I filled in what I wanted to do and that was all. This works really well if you are trying to make a personal fitness schedule, but if you are trying to create a fitness plan to share with others, I'm sure there is a better way.

This week is highlighted because that is the week I am doing right now. It is also highlighted because this first week served as a sample for how the rest of my weeks should be. I planned out what I consider to be one week of really good exercise, and scheduled the month accordingly.

Here are the details for this week:



I typed this up on TextEdit and printed it out to keep in my room. That is just a  screen shot I took to help illustrate what I'll be doing. So, for example, today's workout is shown above under Monday. It was super challenging and I was sweating soooo much throughout it. By the end my legs were tired and shaking. I love that feeling.

So anyway, I hope that this gives you an idea of how to make a fitness plan for yourself. If you want to follow along and do this with me - THAT WOULD BE AWESOME! :) You don't have to follow the detailed schedule, but if you like my general workout calendar for March, please use it.

If you have any questions about this fitness schedule, please let me know. I am more than happy to help you in any way I can. Now here are some random pictures from my morning. :)

First up, my Nutty Green Shake.


After my tough workout, I went outside for some fresh air. The sun was shining and the shadows looked so beautiful, that I just had to snap some photos. My sister and I decided to pose and take some pictures - with our chickens too of course. :)


Well, that's all! I hope you found this post helpful, and maybe you'll make your own workout calendar. If you've made a workout schedule recently or in the past, I'd love to see what you did. If you'd like to share your fitness plans, just email me: fit2behealth@gmail.com

As I typed up this post I enjoyed one of my favorite dishes - Chickpea Cassoulet.
The recipe will be coming soon, so stay tuned for some deliciousness! :) Thanks for reading and may God bless you!

Love & Grace,
Mariah