Category: healthy living

Just Move

Any fitness-guru or expert will tell you the key to staying healthy is to exercise. For some people that have not “exercised” in a long time, speaking years, this can be a scary and overwhelming thought. I’m here to tell you that all you have to do is get up off the couch (or chair), go outside and go for a walk!! Heck, even just getting up out of your sit every 2 hours will improve your Physical abilities! Everyone has to start somewhere.

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Of course , if you do have goals of losing weight, you will need to pick up your pace while walking and then turn it into a jog and then run in the long haul.

Going for a walk can be a fun activity, If you are married grab your spouse and make it romantic. Instead of sitting on the couch stuffing your faces with high-calorie snacks, go for a brisk walk around your neighborhood. Have kids? take the kids for a stroll with you. Are you flying solo? Call up a friend and go for a walk in the park or in either of your neighborhoods.

“Not having time” is one of the biggest excuses in the book. Everyone has a least 30 minutes to do something active. You can even split it  up if you are really pressed for time. Instead of driving to that fast-food restaurant on your lunch break, walk there. You might even discover a new hidden gem along the way that is a better find than the original place you were going to go to.  If you live close enough to work, try biking on a nice sunny day instead driving to work. It will be better for your health than getting angry in traffic.

These are just some ways to keep moving throughout the day. Remember to just move!

What are some things you do to keep active?

45 Mintues a day is all you need

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When people hear the words “You should workout”, they get all scared and stressed over the fact that they don’t A) have the time or B) Don’t have the energy.

However, research has been proven time and time again that 30-60 minutes every day is all you need to stay “fit”. This averages out to 45 minutes. Forty-five minutes is all it takes to stay healthy. That’s less than One hour-long TV show! Heck some workouts can even be done while watching TV!! Like yoga or Pilates.

For me the easiest way to get my “45 Minutes” in is to attend the Exercise classes, my favorite is Zumba (read Why on previous post). I also like to mix it up though, even though I adore my Zumba workout, I can get bored if I Zumba every day. My Weekly routine Usually goes as follows (sometimes It changes, depending on how I feel or my schedule)

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Monday – —> Zumba

Tuesday —> Pilates

Wednesday —> Zumba (favorite class on Wed)

Thursday —> Body Works/Weight Training

Friday —> Yoga

Saturday —> Break day

Sunday —> outside activity like hiking or walk in the park with my loved one 🙂

Picking a schedule  will help you stay on track to your fitness routine. When you have a schedule, you are more likely to not skip that workout. Of course sometimes life happens and you can’t attend the class you wanted to, so you might be tempted to skip a day. Try to resist that temptation and do something Active!

Not a gym person? Try going for a walk in the park with a buddy. Going with a buddy will help both of you stay accountable, plus the time will fly by. Instead of sitting at the local Coffee shop and gossiping over that boy you like, go for a walk and talk.

What do you do during your 45 minutes?

My Fall Skinny Mocha

This morning after my morning Zumba workout, I had my usual TLS Whey Protein shake , but today I wanted to mix it up a bit by adding some “Fall Spice”, so I went for the Cinnamon. I also know that Cinnamon helps with regulating blood sugar. Added Bonus it tastes Great!!! I love double-goodness ingredients!!

Here’s my Protein Shake that I had this morning, its super easy to make and tastes super good!! I like to call it my “Skinny Fall Mocha” because of the “fat-Burning” Mochatonix! 🙂

The drink was too good, I drank it too fast to get in the picture! :)
The drink was too good, I drank it too fast to get in the picture! 🙂

 

Ingredients in Drink:

One Cup of Soy Milk ( I use Plain, cause I’m already sweet, I don’t need the extra calories)

One Packet of TLS Whey Protein in Chocolate Flavor

1/2 of a Scoop of Mochatonix (The fat burning contexts) yum! ( I use Cappuccino Flavor)

Dash of Water

Dash of Cinnamon (about one teaspoon, but I just sprinkle)

How to make the Drink:

Step One: Pour the Soy Milk in your Protein Shaker

Step Two: Open packet of your TLS whey protein (or use scoop if its the canister) and pour with milk, following with the 1/2 scoop of Mochatonix

Step 3: add a little bit of filtered water

Step 4: Using the whisk that comes with your protein shaker, secure lid (make sure it snaps shut, you don’t want any spills) Give it a shake shake shake  for about 10 seconds and voila! You have your delicious Skinny Protein Mocha 🙂

Protein shaker with Whisk, any brand will do
Protein shaker with Whisk, any brand will do

Dash with the Cinnamon for that Fall flavor that will lower your blood sugar 🙂 If you’re really daring, you can try nutmeg.

Simple 4 steps and you have yourself a Healthy “Fall” Mocha.

What do you think of this fall drink? Will you try it?

A Guide to Healthy Living

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The more weightloss related Blogs you read, the phrase “Healthy Living” comes up a lot , and I admit I use it a lot too. Just what does it actually mean though to live a healthy life? Here are some tips on living a healthy life. Ready?

Make a To-Do List

Before you go to sleep, make a To-do list for the next day. (This is something I myself need to get in a habit of), but it has been studied that Healthy and Successful People make To-do lists and stick to them. The best time to make this list is at the end of the day when you are winding down and getting ready for sleep. It helps your refresh, and also helps you wake up in morning. Since you’ll have something to look forward to.

Make sure you schedule some Exercise in.

If you schedule your exercise, you are more likely to do it, rather than if you say “if I’m not too tired”. Instead, schedule it in the morning  before you head to the office. Get up an hour early if you have to. Haven’t exercise in a while? Start slow, by going for a walk. Not a morning person? Go with your kids and/or significant other after work/school. A Family that Exercises together, stays together!! 😉

Plan your meals Ahead of time

To eat Healthy throughout the day (especially during the work hours), plan your meals, make sure you have all the necessary ingredients at home to avoid eating out. If you do have to eat out or have that splurge,make sure eat healthy, use these Tips on eating Healthy at Restaurants. Eat lots of Fruit and Vegetables 

Go Shopping on either Sunday or Monday (if your schedule allows)

On Monday, the food at the grocery store is the freshest, so if you can make it to the store on a Monday, go shopping on Monday, if not go on Sunday to stock up for the week. Don’t buy too much food that will spoil.

Limit the Soda and other Sugary Drinks

Soda has way too many empty calories in it that is so bad for you on so many levels. By just eliminating Soda from your diet you can drop tons of pounds (if you’re a regular Soda drinker). Soda is high in Sugar, chemicals and causes tooth decay. Just stay away from Soda. Instead, drink Seltzer water flavored with fruit or Iced tea that is unsweetened. One cup of coffee a day is okay as well (just go easy on the sugar)

Keep a Journal

If you are trying to lose weight, keeping a journal will help you attain your goals. Also, share with a friend or a coach that guides you will also help you achieve your Weightloss goals.

Do you have any other Healthy Living tips you would like share? Please do!

Are these tips Helpful ?

 

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Why you should start doing Pushups

Everyone thinks there’s a magic exercise or a magic pill they should take to lose weight. Everyone is on the search for this “magic” thing as well. Well, I don’t know if its magic, but there’s one exercise that you MUST be doing it is the Push-up.

You either love ’em or you hate ’em, but if you want a toned body and better balance, you must  incorporate the Push-up into your Daily routine.

Never done one before? That’s fine! Start out slow with 10 pushups a day. You can even modify! In fact…if you aren’t doing the “regular” push-up correctly you MUST modify!!! Here’s how to do a “proper” push-up:

Start out in Full Plank Position.

Engage your core muscles, this means to push your belly button to the spine.

When your chest is about the size of a fist away from the ground, slowly press back up to full plank position.  Repeat! Try for 10 if you’re just starting out — or challenge yourself and see how many you can do before your form starts to falter.

If you’re quite not ready ready for the Full push-up, that is A-ok. Please do Modified (and please don’t call them “girl” push-ups”).

Push-ups ARE not an easy exercise, that’s why they’re Awesome to do! It’s better to do 10 Correctly formed Modified Push-ups than 5 not so good “full” push-ups where your belly is sagging and your neck is strained. The awesome part is, if you keep practising your modified push-ups you’ll eventually get to the full push-ups and then even the variations will be easy for you! So Start with the modified! Its better than nothing!!

To do a correct modified Push-up place your knees on the ground and bend them, do not cross your feet. With a straight back and lifted chest, press your chess to the ground.

Another tip on push-ups, the wider your hands are from your chest, the more you work your chest. The closer they are to your body, the more you work your triceps. So try moving your hands closer and further away from you for a full-body workout! 🙂

Do you push-up?

 

Workout classes

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Exercise is a part of a Healthy lifestyle. Exercise gets your blood flowing, your heart-pumping and calories and fat burning. It’s always good do what you enjoy and to mix it up with different exercises every day, this way you don’t get bored and burn yourself out. Here are my favorite Exercise Classes:

Zumba Classes- My Ultimate Favorite! It’s fun and a great workout..need I say more? Check out my blog on Zumba for more on why I love it.

Pilates- You don’t always have to be jumping around in order to get a good workout. Besides, if your goal is to lose weight and build muscle. Pilates is a great way to strengthen your muscles and increase your flexibility.

Yoga- yoga helps your body relax and helps combat stress. It also helps you with flexibility. There’s no need to be a yoga-rat in order to attend, there are tons of beginner Yoga Classes at local gyms.

Body Works/Strength Training Classes- If you want to build muscle you must lift some weights, and ladies keep it a light weight. We don’t need bulky muscles, we just want to tone-up and slim down..right ladies? I like going to the class for this, for the guidance of the instructor and doing it with a group. I feel more motivated this way

Cycle Class- Gets your heart-pumping, your legs working as well as your abs! Burn Hundreds of Calories in one class! Incredible Workout!

 

There are 5 workout classes ideas, are you a class person or do you prefer working out on your own?

 

How to Make your Own Pumpkin Spice Latte

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This week, Starbucks unveiled their infamous “Pumpkin Spice Latte” or as many fans call it “the PSL” to the special customers that want to unlock a code in order to have their overpriced Pumpkin drink before the actual unveil of Sept 2nd.

Not only is Starbucks’ (and pretty much ALL coffeehouses’ “pumpkin” drinks) NOT made with any Actual Pumpkin,( Read This Article to Find out why), it is way over priced and cost you a fortune at over $3 for the smallest size…

Making your own is a cheaper and healthier option for you, plus its pretty easy! Here’s the Recipe:

You will Need:

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Ingredients (serves 2)
2 tablespoons canned pumpkin
1/2 teaspoon pumpkin pie spice, plus more to garnish
Freshly ground black pepper (for your liking)
2 tablespoons sugar (or a natural sugar substitute like Stevia)
2 tablespoons pure vanilla extract
2 cups whole milk (or your preferred milk/milk substitute)
1 to 2 shots espresso, about 1/4 cup (or dark roast coffee)
1/4 cup heavy cream, whipped until firm peaks form

Equipment
Mixer, whisk, or hand blender, to whip cream
Saucepan
Wooden spoon
Whisk
Blender

Instructions

  1. Heat the pumpkin and spices: In a small saucepan over medium heat cook the pumpkin with the pumpkin pie spice and a generous helping of black pepper for 2 minutes or until it’s hot and smells cooked. Stir constantly.PSL-8051
  2. Stir in the sugar: Add the sugar and stir until the mixture looks like a bubbly thick syrup.
  3. Warm the milk: Whisk in the milk and vanilla extract. Warm gently over medium heat, watching carefully to make sure it doesn’t boil over.
  4. Blend the milk: Carefully process the milk mixture with a hand blender or in a traditional blender (hold the lid down tightly with a thick wad of towels!) until frothy and blended. (I recommend getting a Milk frothier/steamer like this one from Target)
  5. Mix the drinks: Make the espresso or coffee and divide between two mugs and add the frothed milk. Top with whipped cream and a sprinkle of pumpkin pie spice, cinnamon, or nutmeg if desired(Recipe and Photos Courtesy of thekitchn.com)

For an even “Skinnier” Version, try adding MochaTonix in Cappuccino Flavor for a “fat-burning pumpkin latte” 🙂

Will you try this one at home?

 

Do Diet Supplements actually Work?

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Anybody that is looking to lose weight, has probably come across Diet Supplements either Online or in the Drugstores. They all “claim” to help you lose weight and usually have testimonials attached with images of People who lost 50 Lbs taking the supplement. But is it true? Does it really work?

In most instances, yes most of them will Help you Lose Weight. However, one not all of them are safe and two even if it is termed as “safe” if you don’t Change your Lifestyle to a Healthy Lifestyle, the minute you stop taking them you will gain the weight back (and sometimes it can be more weight).

If you truly want to Lose weight and be healthier you MUST eat Healthy (and not “diet” food either) Plus Increase your Exercise!! I would suggest trying to do this part BEFORE you start your Diet Supplements. If you have a lot of weight to lose, and you have implemented Healthy eating and Exercise, Then I would look into taking Supplements Made from Natural Resources. Depending on your body, would depend what you need. Everyone is different and needs different things.

This is Where the TLS: Weightloss Solution comes in, TLS treats EVERY person like an Individual and tailors Weightloss Plans and Supplements according to them. TLS guides participants to eat according to the Low-glycemic index and teaches them to live healthier lifestyles.

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For more information on the TLS program, please reply below.

Do you take any supplements? Have they worked for you?

How to Eat Healthy @ Restaurants

Many people think if they want to lose weight that means they have to  miss out on the fun of eating at Restaurants. This is just simply not the case.

Going to a Restaurant can be done as a treat, celebration, quality time with family or maybe you just don’t want to cook that night. Whatever the reason is, there is no reason you need to shy away from eating with your friends at their favorite restaurant. Here are a few tips to help you still eat healthy while dining out:

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Watch the bread/chips intake

If go to an Italian or Mexican restaurant, they usually give you Bread or chips to accompany your meal. These calories can add up quickly and will not keep you feel, since they are made with processed ingredients (and the chips are fried). Limit yourself to a few chips or one piece of bread. Enjoy the conversation with your friends or family instead of munching away on empty calories

Skip the Soda or Mixed Alcohol drinks

Soda is nothing but empty calories and processed sugar that will not help you achieve your weightloss goals. If you want to lose weight, you must eliminate some ‘bad habits’ like drinking soda. Those mixed alcohol drinks are not any better either, you can check out my previous blog on Alcohol drinks and their content Here.

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Start With salad

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If you’re having an entrée dish, start your meal with a green salad with lots of veggies (and a light dressing like oil/vinegar) preferably on the side so you can control the portion. Having salad before the meal with fill you up on the good stuff so you eat less starches during your meal.

Be cautious of anything Fried , or “Creamy”

Fried food will never be “good” for you or your diet, these foods can pack on the calories fast and will not make you full. Creamy sauces can contain high volumes of fat since they are most likely made with milks or heavy creams. Try to stick with dishes that use olive oil or seasoning, as these are still high in flavor but not the fat. 🙂

Lastly, Say “NO” to Dessert

Unless its a big celebration, say no to that tempting dessert menu. These options are usually packed with calories, fat and/or sugars, which will add quite a bit to your waistline. If you do opt for that dessert, share with someone (or your whole party). Most of the restaurant desserts are made for sharing, this will give you that taste, but not too much calories.

What do you think of these tips? Do you have any other additional tips you can think of?

How to Drink Smart

If you are watching your caloric-intake this year, the holidays can be a frustrating time for you since Alcoholic drinks is a big part of the Holiday-time (and any Celebration). I’m here to tell you, that its okay to take that drink (in moderation), even if your on a Weightloss Program this Holiday Season.

Lets start with Beers

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Beer is made from Malted Grain products like Barley, Rye, Wheat, hops… which means it can be heavy on the calories. Of course, calories is not the only thing you want to be concerned with when drinking Beer. Since Beer is made of Grains, not ALL grains are bad for you, even if  the Calorie content is high.

The Higher the Alcohol content (ABV), the higher the calories and carbs, since there are 3 x’s more Grains in the beer. However, it does not mean you shouldn’t drink High alcohol beer. Higher alcohol beer also has more “whole” ingredients, since there is unlikely case of added sugars or other ingredients.

Lighter beers (usually the American ones) may have less calories and less alcohol content, but does not mean its a better choice. Some of these beers can be added with High Fructose Corn Syrup or Sugar to compensate for the grains. This is why I don’t always count calories.

Wine

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Now lets talk about Wine! There’s a reason why Health-enthusiasts (myself included) love a glass of wine! The ratio of health benefits to calories is outstanding, plus who wouldn’t love the taste of a glass wine? Especially when its good for you! 🙂

Of course not ALL wine are created equal. The Higher the Alcohol content on Wine, the dryer it tends to be, which means Less Calories, and more antioxidant benefits!! An average 5 oz. glass of red or white wine has about 118-128 calories per glass. Which is why we drink in moderation and not gulp our wines by the glass 😉 Chardonnay, Cabernet, Merlot and Pinot Noir are usually dryer wines.

You may not be surprised that sweeter wines have less alcohol and more sugar. So if you are weight conscious, stay away from Sweet wines! Moscato, Riesling or Port wines are usually sweet.

Good news is a Dry Champagne has roughly 91 calories. (So drink up this New Years!!)

Liquors and Mixed Drinks

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Even though a shot may look small, don’t let the size fool you, a standard shot at the bar contains a whopping 100 calories. Keep taking those shots and they can add up quick. Of course if you just drink it straight or on the rocks, its not too bad; mix it with a mixer or two and the calories add up real quick, so be careful on this one!

First lets talk about where each liquor come from. Vodka, is made from potatoes, so this will be a starchy one. Tequila is made from plants, making it perfect for that low-glycemic drinker!! (just be careful with those Margaritas!!! Rum is made from sugar cane, tastes great but don’t overdo it . Whisky is made from Rye grain (starchy, but the “good” kind).

Now Sake, a common Japanese drink made from rice wine only has 19 calories per “shot” and is usually drank slowly like liquor. Can be drank cold or hot. (It’s delicious too!)

If I were you I would think twice before asking for that martini or mudslide, as they tend to have lots of creme, sweeteners, and/or food dyes. They can be high in fat and calories. Not ideal for someone trying to lose weight.

Alcohol should never be replaced with your meal in order to offset the calories. Especially since drinking on an empty stomach can lead to having less inhibitions and making poorer choices.

Always drink in moderation and Drink responsibly. (especially this holiday season)

Will you use this guide the next time you go out with your friends?

 

Pictures and facts courtesy of TLSslim.com

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