Saturday, February 22, 2014

7 Healthy Desserts That Will Satisfy That Craving

7 Healthy Desserts That Will Satisfy That Craving

I love dessert. After dinner, I’m guilty of looking in my freezer for ice cream or for anything sweet. This isn’t good. Especially if you are trying to lose weight and get your dream body. I have found some healthy alternatives that will satisfy your sweet tooth. These desserts seem to work for me… and they don’t ruin my eating healthy plan!
These look amazing!
1. Popsicles. Popsicles are great because they can me made by you, for you. You decide what they are made out of. And they are very easy to make. My favorite is pouring orange juice into a plastic cup and sticking it in the freezer. So good and healthy! But you can blend strawberries, blueberries, pineapple, or anything! Get creative. Try new flavors. Also, if you are all out of popsicle sticks just make an italian ice. Then eat it with a spoon once it’s frozen. It’s the same thing just not on a stick. If you don’t want to make them just go to the supermarket. Healthy popsicles are almost everywhere. If you want chocolate, go for a fudgsicle. One fudgsicle only has about 60 calories. 60 calories won’t set you back. the nutritional value isn’t much but if you have a chocolate craving this is one that won’t make you guilty. Heres the recipe of the popsicles in the picture!
2. Pudding. It will really help satisfy that chocolate craving. In one serving of sugar free Jell-O pudding there’s only 60 calories. Also, try freezing pudding to make a delicious popsicle. I enjoy eating my pudding with pretzels. If you dip the pretzel in the pudding, it’s basically like eating chocolate covered pretzels. Love it.
Parfaits are sweet, delicious and healthy!
3. Parfaits. Once again, these can be made with the ingredients you love. You pick the yogurt, fruit, granola, or anything else you would like to go in it. Parfaits are very filling and nutritious. I like to get my favorite flavor of fat-free yogurt with strawberries, blueberries, and cereal (like Cheerios or Special K) for the granola. Then, I make some layers of those ingredients in a cup and eat it all up. So good. And healthy for you!
4. Jello. Jello is very low in calories. It doesn’t have much nutritional value but it has that sugar boost you are looking for. Jello is definitely a late night snack that won’t ruin your healthy diet.
5. Mousse. Chocolate, raspberry, blueberry, strawberry or any other type of mousse is sure to hit that craving. It’s so light and fluffy. It will be just what you need to fill up your stomach before bed.
Delicious Chocolate Sorbet
6. Sorbet. If you are like me and love ice cream, sorbet is not far from the taste you love. There are so many different flavors, even chocolate. All 150 calories or less. Chocolate sorbet is a great alternative to ice cream. Have a cup or sorbet instead of having a cup of ice cream. You will be saving many calories. And I am a chocolate lover so it’s nice to know I can still have something.
Angel food cake
7. Angel Food Cake. This cake is so good. If you have never tried it, I suggest you do. And you will be happy to know that it’s low in calories, probably less then 150 depending on the size of your slice. Angel food cake is delicious and very light. It won’t weigh you down.
You may love a low calorie dessert that I didn’t include in this list and that’s fine. But these are some of my favorites. I just thought of Chocolate Covered Frozen Bananas! Those are also a good choice! You may like a few of these ideas but a few is all you need. You shouldn’t have to give up dessert. You only live once so don’t give up completely on foods you love. As long as they are eaten in moderation they won’t hurt you. I hope some of these will help you on your way to achieving your goal. Also, I hope I didn’t stir up any cravings but if you get one… remember to be smart about it.

9 Healthy Snacks That Won’t Spoil Your Dinner

 9 Healthy Snacks That Won’t Spoil Your Dinner

Smart snacking is the goal for many of us. We want foods to keep us on track but foods that will also satisfy that craving. The gap between lunch and dinner can be tough. And instead of overeating at dinner, we should eat snacks that help control our hunger. The best snacks contain fiber and protein. Here are a few snack options that will satisfy your hunger until dinner.
1. Peanut Butter and Apples. Apples contain Vitamin C, fiber and potassium. Also, peanutbutter contains protein, fiber, Vitamin E and other nutrients. Be careful on what peanut butter you buy though, some are better for you then others. Some variations to this snack are apples and cheese or bananas and peanut butter.
2. Trail Mix: Almonds, pretzels, chocolate (just a little), dried fruit, raisins. You can mix these items however you like. Make it your perfect mix. Or you could opt for a trail mix bar. Make sure your dried fruits don’t add any unnecessary sugars. I also prefer dark chocolate. Having just a little bit of dark chocolate a day can actually be healthy since it contains antioxidants. Remember to eat in moderation because nuts like almonds or walnuts contain many calories. Just eat enough to give your body the energy it needs.
3. Pretzels/Crackers with Hummus. There are a lot of different foods you can eat with hummus, veggies like carrots or cucumbers, go great too. Hummus is made of chickpeas. Chickpeas have no saturated fat, no cholesterol, and they are high in protein. Hummus is a great healthy snack to go to.
4. Fruit Salad. Making a great mix of a variety of fruits is a great meal. Pick your favorites and make a bowl. You cannot go wrong with fruit.
5. Popcorn. It is quick and easy. Also, a 100-calorie pack will keep you track. Just make sure it’s not covered in butter and salt. But popcorn kernels are actually whole grain and contain fiber so it will help you feel full longer. Also, there is more popcorn then you think in 100 calories.
6. Smoothies. These can be very low in calories and very delicious. You can throw in all your favorite fruits. I like to include orange juice and sometimes fat-free yogurt. Smoothies are fun because there is no wrong way to make one. You can use what you want and make it your own. Just if you don’t want to spoil dinner, don’t use too many ingredients because then your smoothie will big and filling.
7. Cereal with Skim Milk. Pick a cereal high in fiber and low in sugar, there are plenty of great tasting cereals that do this. They are whole grain and keep you full. And just have a little bowl. This isn’t a meal… remember it’s just a snack.
8. Toast. If you use the right kind of bread and butter this is a great choice. I love having whole wheat bread with just a little bit of butter and I finish it off by sprinkling a little bit of cinnamon sugar. But toasted bread with peanut butter is also a good choice. Just don’t douse the bread in butter and make sure to eat whole wheat bread. Another option scrambling one egg and making a quick egg sandwich using one slice of bread.
9. Fruit S’mores. Take graham crackers and replace the marshmallows with yogurt and thechocolate with fruit. So maybe slice up some strawberries and put them with vanilla yogurt in between two graham crackers. I think it would be really good to try this: Melt some chocolate morsels and make a spread to put on one graham cracker. Use a very thin layer, this will be way less chocolate then you put on a regular s’more and then use a banana slice as the marshmallow and place that between two graham crackers. You can get creative. You don’t even have to use graham crackers, maybe you would want to try vanilla wafers or a type of biscuit cracker instead of graham cracker.
Snacks can have many varieties to them. I like to find new foods that taste great together. These snacks are some of my favorites. If you have any of your own, please share them in a comment!

How to get a Flat, Sexy Stomach

How to get a Flat, Sexy Stomach

How to get a flat, sexy stomach. First, we have to look at the problem. Think about what you are doing now and how it obviously isn’t working since you’re still looking to get that stomach flatter. Also, remember that we all have abs. They are there. However, getting them to be noticed is the problem. We have to get rid of that layer of fat that covers them. It is a challenge and if you sick through it… you will see results you could never even imagine! Which is the best feeling in the world. Alright so now in order to do this there are two things that need to be focused on: Diet and Exercise.
The Diet:
Now since I don’t know everyone’s body type and how exactly your individual bodies work. You have to work on managing what you need to make it work for you.
  1. Drink lots of water.Personally, I feel like this is the most important thing to do. Drinking water will keep you hydrated and you will keep flushing out all of the bad toxins in your body, which is great! It will also improve your skin. Drinking water also is good to do when you feel hungry at a time you shouldn’t be. Also, you can tell if you are drinking enough by
    Berry your way to a flat stomach!
    simply looking at the color of your pee. If it’s a dark yellow, you need to drink up. The clearer the more hydrated you are.
  2. Fiber. Eat lots of fiber. You can find fiber in fruit and veggies. I say the best thing to eat is broccoli. Making sure you get enough fiber will also help clean out your body by keeping your system regular. It can also help lower your cholesterol. Also, berries are great for trying to get that flat stomach and they are delicious.
  3. Eat 5 meals a day. Try and eat something every 3-4 hours. This will keep your metabolism going. 2 of the 5 meals are snacks… keep those light and healthy to keep you on track. Good snacks are apples and peanut butter, fruit salad, granola, fat-free yogurt anything small and healthy will do. Pick what you like.
  4. No more junk! Get rid of it. Don’t look at it, don’t think about it. Seriously if you want to lose weight in your stomach you have to stop eating chips, ice cream, chocolate, and refrain from fast food as much as you can. If you absolutely need some look to frozen yogurt or sorbet.
  5. Eat. One huge mistake people often make is not eating. This won’t work and it’s not good for you. Also, eat breakfast. You should be hungry in the morning if you are eating light before bed and working out. You will become like me… I look forward to breakfast, it’s my favorite meal! I wake up so hungry. I have no idea how people skip it.
The Exercise:
  1. Cardio. Cardio, cardio, cardio… learn to love it. You can do anything just get moving for 30 mins a day, do more if you can. More is better. If you are new to cardio start walking and eventually start jogging. But I love the elliptical, rollerblading, biking, running, stair master, dancing, jump roping, golfing(but carry your bag.. don’t get a cart)… find several cardio workouts that you like so you can change it up. Make it fun.
  2. Ab workouts. After cardio is the best time to do abs. You are in the workout mood and your body is warmed up and ready to go. There are so many ab exercises out there. Tons of them. Some I like may not work for you. Do exercises that you do right and ones that you can feel it working. Its good to really push it. That’s how you get stronger. When you feel like stopping do just a little longer. I like doing planks, scissor kicks, toe-touches and I don’t know names for a lot of them and incorporate a medicine ball. If you go to a gym watch other people and see what exercises they do to give you more ideas. But it is easy to make up your own.
  3. Rest and stretch. If you kill your abs one day, let them rest but that doesn’t mean you don’t have to do cardio. It’s ok to take a day off a week. But if you don’t need it, don’t take it. Also, yoga is great to help recover faster and it prevents injury.
Now that you know what to do. Let’s do it. And remember once you reach your goal, don’t change what you have been doing. You can’t stop. You have to keep working on it. But it takes 21 days to create a habit and I’m sure it will take longer then 21 days to get what you are looking for so that habit will be there when you are done! Good Luck!

Three easy steps to a great body

Three easy steps to a great body


 
 

Fitness
Yesterday, you took the first step towards a lean, sexy body.
You discovered there are three basic ways to fitness -- weight training, aerobics and stretching.
Each one comes with its own set of benefits and its own set of rules.
Today, let's get the details.
But, before you begin, do read Want a lean, sexy body?
And don't forget to get the okay from your doctor.
Weight training for beginners
The beginner's weight training programme consists of 12 exercises, divided into two sessions. One session is aimed at the upper body, while the other session is aimed at the lower body.
Each session is done on alternate days.
This programme should be followed for about three months.
Before you start, do a fast-paced walk on the treadmill or some other form of light aerobic exercise.
This gets the blood flowing, increases your body temperature and gets those muscles and joints ready for the work that lies ahead.
Skipping this step increases your chances of injury.
As a beginner, you need to do these exercises under the eye of a qualified trainer to make sure you are doing them correctly.
The programme I am listing is more in the nature of a guide.
Day 1 -- Upper body
Exercise
Sets
Repetitions
Bench press
3
10-15
Lateral pulldown
3
10-15
Standing barbell press
3
10-15
Tricep dip
3
10-15
Barbell curl
3
10-15
Crunch
3
10-15
Day 2 -- Lower body
Exercise
Sets
Repetitions
Squat
3
10-15
Leg press
3
10-15
Hamstring curl
3
10-15
Stiff leg deadlift
3
10-15
Standing calf raise
3
10-15
Back extension
3
10-15
This routine incorporates basic movements that use all the major muscle groups.
Rules are NOT meant to be broken
At least not while exercising.
These are a few rules you need to keep in mind while you are weight training.
~ Posture
1. Keep your head up (look directly forward at eye level).
2. Maintain a slightly exaggerated arch in your lower back.
3. Keep your feet planted, shoulder-width apart, as you perform most of your standing exercises.
~ Breathing
1. Never hold your breath while weight training.
2. Inhale during the negative (lowering) phase of the repetition.
3. Exhale during the positive (muscle contraction) phase of the repetition.
~ Weights
1. During the first few weight-training sessions, use minimum weight.
This will allow you to learn how to do the movement properly and to understand which muscles you are working.
2. After you feel comfortable with the form, begin adding weight.
3. Don't forget to use the first set as a warm up, using less weight.
~ Proper form
1. It's far better to use a weight that allows you to perform the movement correctly.
2. Ego lifting only increases your chance of injuring yourself.
3. The most effective weight is the heaviest weight that you can lift with perfect form.
Aerobic exercise
What form should you choose?
As mentioned earlier, the choice of aerobic exercise is yours.
Whether you choose to swim, cycle, jog or even take a step class, make sure you follow these guidelines.
How long should you exercise?
While intensity might be the key to weight training, duration is the key to aerobic exercise.
During aerobic exercise, you elevate your heart rate and keep it there for a certain length of time.
Although there are no fixed guidelines as far as this length of time goes, 20-40 minutes seems to work the best.
How frequently should you exercise?
Again, there are no hard and fast rules, but three times a week seems to achieve the desired results as far as fat burning and improving cardiovascular fitness is concerned.
How hard should you exercise?
The intensity level at which you should perform aerobic exercises depends on your current fitness level.
The general guidelines are to keep the heart rate between 60 to 90 percent of your max heart rate.
Those starting from scratch might want to keep their heart rate in 60 to 70 percent range, while those who are experienced and are interested in improving their athletic fitness might want to keep their heart rates closer to the upper limit of 90 percent.
As with any form of exercise you want to start at a level that corresponds with your current level of fitness and progress gradually from there.
Calculating your target heart range
Your target heart range is the highest and the lowest number of times you'd want your heart to beat per minute while performing aerobic exercise.
To determine your target heart range, first subtract your age from 220. You will arrive at your maximum heart rate.
For example, if you are 25 years old, 220 – 25 will give you 195, which is your maximum heart rate.
Multiply this figure by .60 and .90 to get the lower and upper ends of your target heart range.
For example, if you multiply 195 x .60, it gives you 117, which is your lower target heart rate.
If you multiply 195 x .90, it gives you 175.5, which is your upper target heart rate.
Stretching
The most commonly used excuse for neglecting pretty much anything in life, including the all important and often overlooked part of working out -- which is stretching -- is, "There's no goddamn time!"
Here's the solution -- a basic, four-minute stretching routine.
Good luck!
Lower body
Quadriceps
1. Stand holding onto something for balance.
2. Bend your left leg backward and grasp it with your left hand.
3. Slowly pull your left foot toward your buttocks to create a stretch in your left quadricep.
4. Repeat with other leg.
Hamstrings
1. Sit with your right leg extended forward and your left leg bent, with your left foot resting on your inner right thigh.
2. Reach forward and grab your right foot and pull forward to create a stretch in your right hamstring.
3. Repeat with other leg.
Calves
Stand with the balls of your feet on a step or platform and gently lower your heels towards the floor, creating a stretch in your calves.
Lower back
1. Lie on your back.
2. Bend your right leg and place it over your left leg so that it is perpendicular to your body.
3. Move your right knee towards the floor, creating a stretch in your lower back.
4. Keep your shoulders flat on the floor and your arms to your side.
5. Repeat with other side.
Upper body
Chest, shoulders and biceps
1. Stand near a wall.
2. Raise one arm to the side and place your hand against the wall at shoulder level.
3. Straighten your arm.
4. Slowly turn your body away from the wall, creating a stretch in your chest, shoulders and biceps.
5. Repeat with other arm.
Triceps
1. Lift your right arm over your head and bend it.
2. Gently press down on the elbow of the right arm with your left hand, creating a stretch in your right tricep.
3. Repeat with other arm.
Neck
1. Stand with your shoulders square, looking forward.
2. Slowly tilt your head to your right side, creating a stretch in the left side of your neck.
3. Make sure your shoulders don't move.
4. Repeat with other side.
Remember
Hold these stretches for 15 seconds.
Don't jerk or bounce into any stretch.
Only perform stretches after adequate warm up.
DON'T MISS!

How to Get the Perfect Body for Men Fast

How to Get the Perfect Body for Men Fast



Getting the perfect body fast is no easy feat. Achieving your goal will take a plan, commitment to the plan and patience. To get the perfect body, you must lose weight and build musclewith changes in your diet and adherence to a strict strength trainingand cardiovascular exercise program. In addition, you must continually monitor your progress to make sure you are improving and getting the perfect body fast.

Diet

Step 1

Reduce your overall caloric intake if you need to lose weight to get the perfect body. Choose foods that are low in calories, such as fruits and vegetables. Reduce your portion to a saucer-sized plate of food. Eat up to six times a day to give your body the proteins and energy it needs continually to become the perfect body.

Step 2

Eat lean meats, such as fish, poultry, pork or lean red meat, to make sure you have enough protein to build the perfect body. When you strength train, you break down muscle that needs to be rebuilt. Your body needs protein stores available to add muscle. Two to three servings of protein per day are adequate. 
Step 3
Drink plenty of water throughout the day. Stay hydrated to have effective workouts, and to lose or maintain your weight. Drink at least eight glasses of water per day. Drink one to two glasses of water per hour during your workouts, depending on the intensity.

Exercise

Step 1


Begin a strength-training program. You do not need to join a gym or purchase additional weights. Instead, perform exercises that just require yourbody weight, including pushups, squats, lunges, calf raises, crunches and triceps dips.

Step 2


Perform these six exercises three times per week. For each exercise, perform three sets. For each set, do as many repetitions as you can until you are too tired to perform another repetition. Rest for 30 seconds. Perform your next set. After you finish one exercise, rest for 30 seconds and start the next exercise. Write down how many repetitions you can perform per each set before you have to stop. Try to beat your record the next time you work out. Allow yourself one day of rest between workouts.

Step 3

Jog for 45 minutes per run, five days per week, to get the perfect body fast. Cardiovascular exercise will help you burn additional calories and shed fat, which will rest in a lean body. Jog at a pace that causes you to sweat. Allow yourself to take breaks until you get in good enough shape to run the full 45 minutes. Record your distance in your journal and try to run farther the next run.

Friday, February 21, 2014

Health Tips for Women

Health Tips for Women


Do you find it hard to balance your work and family? Have you thought of taking a much-needed break? It is medically proven women are much more prone to health risks than men. Women`s health needs extra care and attention. Their constitution is very different and hence needs special care. The importance of taking care of ones health is not understood by many women. But the earlier they understand it is better for them.
Here are some health tips, which should be religiously followed amidst all the ordeals, such as, full-time job, meeting office targets, family responsibilities and household chores. These round the clock duties and responsibilities are the major factors that take its toll on women. Many a times it is hard for women`s to juggle and strike a perfect balance between their personal and professional life.
Amidst all hard work, and family responsibilities women go through different hormonal changes, pregnancy, and the period of menopause; and women rarely get the time to give personal attention to their health and wellness. Still if the simple daily health tips for women can be included in the daily schedule then you can find a sea of changes in every woman and her health. 

Women Health Care


Women health care in most cases takes a back seat because of the multitude tasks she has to undertake. Health care for women means extra nutrition and care especially when they cross the age of 30. They should follow specific diet tips and develop a healthy eating habit. Diseases that are common in women are anemia, anxiety, depression, osteoporosis, migraine, weight gain and weakness. They are the ailments which begin with simple symptoms but might go to extreme degrees if adequate attention is not provided. So if you could only try to follow the health tips for women before it gets too late for everything then you can ensure a healthy you.
There are various health magazines for women and women health websites giving a number of healthy tips for women. Women`s health care practices will indeed improve if they put a stern eye over the health tips offered by the various sources. So let us have a look over the simplest of ways and try to remain healthy and happy. With the tips you will be highly benefited and you will slowly find the changes in you and your health.

Health Tips for Women


You should drink lots of water. At least 8 -12 glasses of water consumption should be done by an adult. Develop a healthy eating habit and live more on fresh fruits, green leafy vegetables, and food rich in fiber, shoots, seeds and cereals. Increase your protein intake and also have more of carbohydrate in your diet. Calcium rich diet is also essential for women as they tend to suffer a lot from osteoporosis after menopause. You should do some, yoga, exercises and work out a daily basis, so that you can stay in shape as well as fit and healthy. These will surely help you to remain active for a long time.

Working Women Health Care


Doctors and fitness experts all over the world recommend balanced diet high in proteins and low in fats and carbohydrates. Diet containing enough vitamins and minerals improve immunity and mental performance. Drink lots of water. Fresh fruit juices are good for health. Beverages like tea, coffee and fizzy drinks must be avoided. Even if you drink tea or coffee try to avoid the consumption of sugar. Exercise regularly. Go for morning walks, jogging, cycling or climb stairs to stay active. It keeps you fit and decreases stress and anxiety. Keep a check on your weight to ensure that you stay fit. Devote your time to pursue your hobbies to get relief from stress and anxiety. Regular health checkups will warn you timely about health complications. Sleep for 8 hours to stay fresh the next day. These are the health tips which should be followed by working women to stay healthy. 
Healthy Diet Tips for Women

Cooking for family and balancing other household work and in the process often skipping meals and forgetting to take food is quite common among today`s women. But you have to eat healthy if you have to stay fit and work. Choose the types of food which will help you to improve your health so that you can fight against all kinds of diseases. Eat a moderate proportion. Do not over eat or consume less food. Eat a wide variety of food items which includes vegetables, grains, fruits, fish, meat or egg. Limit the intake of fried food and sugary items. 
Always start your day by eating a big breakfast. If you are working take lunch from home instead of eating at the cafeteria. Try to share a dessert plate instead of gorging on one whole plate yourself. Use mustard where you would eat mayonnaise. Eat food which is low in calorie. If you consume alcohol limit yourself to the weekends. When you are having your cereals ensure that you have fat free milk along with it. If you have sweet tooth then try to balance your meal for the day so that you do not take in extra calories. 
There are many simple nutrition tips which you can follow but some of the most essential tips can lead you on the path of a healthy living. These nutrition tips will not only help you to stay fit but also help you to get all the required nutrition content which a body needs. Intake of iron, calcium and vitamin D are very essential for a woman so ensure that you consume daily. Try eating a lot of berries they are rich in vitamin C, fiber and folate. They have the essential nutrients which helps you to fight diseases. For example cranberries are great for prevention of urinary infection. So follow certain simple health tips and rules to stay healthy and fit.
Not every girl has problems with her monthly periods. Some seem to sail through them as if there was no difference between these and other normal days...Try to follow a regular sleep schedule Make sleep your top priority. At least till your body gets adjusted, avoid doing things that will keep you alert and awake when you need to sleep...Different individuals are affected in different ways by air pollution. The sensitive ones suffer the most ill effects as do the elderly or the very young.Well meaning friends fix up spa treatments, visits to the salon, consultations with wedding planners, complete health check ups and so on. But these are all what all advisors come up with....Try to follow a regular sleep schedule Make sleep your top priority. At least till your body gets adjusted, avoid doing things that will keep you alert and awake when you need to sleep...."I`m just grabbing a quick bite and then I`m off!" This is what one often hears in the new-age work places that houses hundreds of young professionals who hardly have time to eat a proper meal. Dental care is a vital part of personal hygiene. You just cannot afford to neglect it. All it needs is regular care and caution....All of us know that a healthy, well maintained body will go a long way to keep you looking younger and fresher and contribute towards your genuine happiness and fulfillment. So take good care of yourself! After all, we have but one life to lead...Eating a diet that is low on fat, high on fibre with adequate servings of fresh vegetables and fruits is known to prevent health complications and many common illnesses....All of us want to live a full life, look young, healthy and fresh and have the energy to attend to our needs till our last breath. This need not be just wishful thinking if only we remember that all it takes ... When we are young, we tend to exhibit over confidence about our state of health and we ignore what seem to be minor ailments. A visit to the doctor is a big no-no unless one is so sick..Are you aware that with less sleep your workouts will be less effective and that your body will be more likely to store fat? It is a vicious cycle....Good eating habits are a strong foundation to good health. It`s important to eat what you like and also to experiment with a variety of new foods...