KASHI, cereal & bar review !

hey guys ! These are just a few of the cereals and granola bars that I'm into right now. I think that both these foods are excellent to have while dieting, and they taste great too :) !

KASHI.
I am the biggest fan of kashi products. not only because they are soooooo high in protein, but because of there fibre content, and also there low fat content. Kashi is an excellent brand in my eyes, and you should really try out there cereal, and granola bars. They are excellent.

This ones the best .. mmm . . . Pop it into the microwave for 10 seconds and it softens the bar, and makes the chocolate melt.














This is my favourite of the Kashi cereals. With 9 grams of protein per serving. Its delicious.

motivational tips.

Good morning everyone ! Wow, it has definitely been a while since I blogged. That's because my laptop decided to go on vacation for a while and die on me, but my amazing brother in law, the gem that he is, got it up and running (temporarily). So hopefully I don't get half way through writing this, and it dies on me. 

I've had a lot of time to think about what I can blog about over these past few weeks.

A lot of people start diets, join the gym, and they last for a few weeks, and then go back to their old ways. So I just wanted to give you guys a few of my tips, to keep you motivated :) these all work for me, and I hope they can work for you to. Cause whats better than feeling and looking healthy? nothing.

Set realistic goals for yourself. Ones that you can reach in a short span of time. NEVER say, I want to lose ... 30 pounds. Because realistically the average person loses 1-2 pounds per week. Losing 30 pounds is a hard commitment  So say, 3 pounds. Once you reach that, say 3 more, even 5 more. It keeps you motivated when you keep reaching those little goals :) 

Make it fun. Sure, the thought of going to the gym and sweating your butt off running on the treadmill, staring at the wall does not sound like fun for some people. Ever think of joining a dance class, sports team, or yoga class? Do something you enjoy. If you like swimming, find an indoor pool that has cheap rates. Odds are that if your doing some sort of physical activity that you like, you will stick to it.

Reward Yourself. This is extremely important. I don't mean everytime you lose 2 pounds, go get a 24 slice pizza and down the sucker in a matter of 5 minutes. I mean, reward yourself, with things that you have your eye one. Buy yourself a new pair of shoes, go see a movie, try rock climbing, redo a room in your house. Hard work deserves a reward, and we all know taking weight off is not easy. 

Don't over - work yourself. There is nothing wrong with taking a day or two off at the gym. If you over work your self, your just not going to want to go at all.

Pack your own lunches. Every night before bed I pack my lunch for work the next day. This helps me from sneaking next door the the Chinese place, or grabbing something from Tim Horton's. Lets face it, were all guilty of it. If you pre-make your lunch, you have no choice but to eat that instead. Trust me, it works :) 

Do it with a friend, relative, or spouse. This really helps. It is one of the hardest things, trying to have a clean diet, and living with people who don't eat healthy. I am lucky enough that my mom, and dad are both on the same page as me for eating healthy. Our fridge is stacked with healthy fruits and vegetables, and nutrient rich foods. If your fridge is stuck with junk food, and your spouse is constantly eating these things, its gonna be that much harder for you to lose weight, because the temptation is there. Try to convince them to eat healthy with you, its not only better for them, it will help you! Working out and exercising is also 100% better with a friend, it pushes you to keep going, and you can motivate each other.

20 energy boosting foods !

So I got home from work today, and I just have absolutely no energy. I've just been laying in bed for the past few hours and just can't seem to pull myself together. I found an article that I'd like to share with you guys :) 

This is a list of foods that give you energy, for whoever's in need of a boost ! <3

enjoy <3

LEAFY GREENS

Spinach, kale, arugula and chard. Every variety of leafy greens are packed with vitamins and minerals, and a low-calorie addition to your meals. Not only do they contain vitamins C and A, which are important for energy levels, they also contain depression-fighting folate.

NUTS

Nuts like almonds, walnuts, pecans and cashews contain protein for endurance and coenzyme Q10, a nutrient that helps produce energy inside our cells. This combination makes them an ideal fuel choice for both a quick energy jolt and long-term endurance.

LEAN MEATS

Skinless chicken, turkey and other lean cuts of meat contain the amino acid tyrosine, which helps fight fatigue. They also have lots of iron, B-vitamins and the protein your muscles need for endurance whether you’re working out, competing in an athletic event or just trying to get through a hectic day.

SALMON

Salmon has two grams of essential fatty acids per four-ounce serving, and these EFAs do more than just regulate insulin and promote healthy brain function. They also help ease inflammation, so stiffness in your joints or muscles won’t slow you down.

EGGS

There are plenty of foods that provide the protein vegetarians need, but perhaps none do so in such a powerful, compact package as an egg. Eggs offer many of the same benefits as lean meats, including protein, B-vitamins and iron.

WHOLE GRAINS

It’s common knowledge that consuming carbs will give you a quick energy boost, which makes them great before a long workout. But the pick-me-up from refined carbohydrates like white bread and white rice won’t last; within 30 minutes you’ll be feeling sluggish again. Choose refined carbs like brown rice, oats or whole-wheat bread instead.

COFFEE

This one’s a no-brainer. The caffeine in coffee is perhaps the most powerful and well-known energy-booster there is, and millions of people rely on it every morning just to get out the door. But when you combine some of these other pick-me-up foods in each of your daily meals, you may find you don’t need coffee as much as you used to.

TEA

Like coffee, black tea and green tea both contain caffeine, but they’ve also got the amino acid L-theanine, which can aid in alertness and memory.

BEANS

Lean protein, iron, B-vitamins and amino acids make beans an obvious go-to for energy, but another big benefit comes from their fiber content. Fiber slows digestion, giving your body a longer-term source of energy.

APPLES

Fiber, vitamin C and antioxidants have a lot of energy-boosting power on their own, but apples also contain fructose, which is quickly and efficiently processed by our bodies for energy.

BANANAS

A favorite of bodybuilders, bananas offer potassium, which helps muscles contract properly, as well as the fruit sugars fructose and glucose. Glucose is rapidly digested and turned into energy, so that you’ll start feeling more alert right away.

PUMPKIN SEEDS

Like nuts, pumpkin seeds contain muscle-sustaining protein, vitamins and healthy fats. They’re also full of magnesium, which helps convert food into energy.

WATER WITH LEMON

When you’re feeling a little slow, take the time to drink a glass of water, preferably with a slice of lemon for a little bit of added vitamin C. Dehydration can sap both metabolism and energy levels. Try coconut water, too, which contains electrolytes and potassium.

WATERMELON

It may seem like mostly – well – water, but watermelon is a surprisingly good source of energy-boosting B-vitamins, potassium and fructose. And thanks to its high water content, it’s hydrating, too.

BLUEBERRIES

Blueberries are often listed among so-called “superfoods” for a reason. Antioxidants in blueberries can help improve cognition, and were even found to have an anti-aging effect in a 2007 study on rats. Pair them with walnuts, which are rich in omega-3 fatty acids, and you’ve got ideal brain food.

RED PEPPERS

You can get 380% of your daily recommended value of vitamin C just by eating one red bell pepper. Vitamin C helps the healing process, so your body feels less fatigued. It also contains the phytochemical lycopene, fiber and vitamin B6.

DARK CHOCOLATE

Not only does dark chocolate boost metabolism by lowering stress levels, it also increases alertness and sharpens cognitive skills for a short-term period after eating it. A study found that flavanols in dark chocolate increase blood flow to key areas of the brain for two to three hours, helping to fight fatigue.

LOW-FAT YOGURT

The same amino acid that makes lean meat such a good choice for relieving fatigue and sluggishness can also be found in yogurt. Choose fat-free or low-fat greek yogurt to eliminate added sugar and get even more protein.

GREEN SMOOTHIES

Take the energy-packing power of leafy greens, greek yogurt, apples and bananas, and combine it with any other fruits you like, and you’ve got a wake-up call in a glass. Spinach and kale are favorites for green smoothies because their mild flavor is masked or even complemented by the flavors of the fruit.

HUMMUS

Hummus combines the protein of chickpeas and sesame-based tahini with vitamin-C-packed lemon juice and the essential fatty acids in olive oil. Eat it with strips of red bell pepper and some baby carrots for triple benefits.

health benefits in delicious blackberries.

Yesterday after work, I had to run to no frills, and I realized that blackberries were on sale for $1.00, I was so stoked because fresh blackberries are usually $3.99, and I'm not really in to wasting money on overpriced fruit. I can sit there and eat the whole container within 10 minutes, lol. So I usually buy them frozen. So when I got home I made a delicious fruit salad that had blackberries, bananas, strawberries, kiwis, and pomelo, mmm it was delicious. I'll probably have another one today :)

I need to share with you guys the amazing health benefits that blackberries have on your body.

1. They prevent cancer ! Ever notice how blackberries are super dark & rich looking? Well this is from an antioxidant called " anthocyanins " they work to reduce inflammation. What it does, is the antioxidant destroys cancer leading cells. In just 1 cup of blackberries, it contains half of your daily recommendation of vitamin c, which protects your immune system & will lower the chances of developing certain types of cancer.
2. They're good for your heart ! Once again, the powerful antioxidant destroys cells that lead to heart disease. One cup of blackberries contains over 30% of the daily recommended amount of fiber, promoting healthy digestion and reducing the risk of heart disease.
3. They give you glowing, healthy skin ! Blackberries are an excellent source of " ellagic acid " this is an antioxidant that protects your skin from damage from ultraviolet light. It may also repair skin already damaged from the sun. Blackberries are very high in vitamin c, which lessens the appearance of wrinkles, ouuuu lala! They also protect the skin from skin cancer :) 
4. They take care of your eyes ! The high amount of vitamin C in blackberries protects your eye sight, and reduces the chances of your vision loss.
5. They help PMS ladies ! Phytoestrogens are natural plant estrogens found in blackberries that may help relieve the annoying symptoms of PMS like bloating, food cravings, and even menopausal symptoms including hot flashes.
6. They do wonders for your digestive system ! In just one cup of blackberries, it contains 30% of your daily fiber, which promotes healthy digestion, and regular bowel movements.
7. They are excellent for your bones ! Blackberries are an amaazzzing source of vitamin K, which keeps your bones strong, and healthy.

Blackberries are amazing in just about anything. A fruit salad, in your yogurt, oatmeal, cereal, smoothies, or to top of some homemade whole wheat waffles. Just about anything :) And there delicious, so try to include them in your diet :)

sugar. the good & the bad.

Okay so we've all heard. Sugar is bad for you. But not all sugars are bad for you. We've heard of good fats & bad fats, good carbs & bad carbs. Well, its the same for sugar! The good sugars that your body needs are found in fruits and vegetables, but they are also packed with fiber, antioxidants, water, vitamins & minerals. Bad sugar, is found in things like candy, pop, baked goods, etc.



If you're watching sugar intake, please don't refuse fruits and vegetables ! Cut back on your intake of processed foods, adding sugar to your food, and sweets. Also, do your research, check your labels.

Speaking of sugar ..

If your anything like me, sugar is a big part of your life. Here of some amazing idea's for snacks, if your craving something sweet :)

1) Slice up some banana's, sprinkle them with cinnamon, and 1 teaspoon of organic, natural peanut butter.

This is one of my absolute favourite, go-to desserts. I have this maybe twice a week and it hits the spot like you wouldn't believe - give it a try :) You could use apple instead of banana, as well. 

2) Make a shake! - A chocolate one!

MMMMM .. Nothing a little chocolate can't fix right? Some almond milk, half a banana, unsweetened cocoa and that chocolate craving is out the window.

3) Yogurt Parfait

Go nuts with the blueberries, blackberries, raspberries, and strawberries, yum!

what to have on your grocery list at all times :)

This list is just a little something I've thrown together, showing what I think you should have in your fridge at all times. This is what most of my diet consists of on a regular basis :)

FRUIT

Apples
Avocado's
Bananas
Blackberries
Blueberries
Kiwi
Lemon
Lime
Mango
Oranges
Peaches
Pineapple
Pomegranate
Pomelo
Strawberries


VEGETABLES

Bean Sprouts
Broccoli
Carrots
Cauliflower
Celery
Cucumber
Garlic
Hot Peppers
Leafy Greens
Onion
Peppers
Romaine Lettuce
Snow Peas
Spinach
Sweet Potatoes
Tomatoes


DAIRY

Fat Free Feta Cheese
Plain Greek Yogurt
Skim Milk


GRAINS

Barley
Brown rice
Corn
Granola *BE CAREFUL WHICH BRAND YOU BUY, SOME CAN BE VERY HIGH IN FAT & SUGAR*
Quick Oats
Oats
Quinoa


NUTS, SEEDS & OILS

Almonds
Flax seeds
Olive oil, extra virgin
Natural Peanut Butter *must refrigerate*
Pumpkin seeds
Sesame seeds
Sunflower seeds


MEATS

Boneless Skinless Chicken Breast
Egg Whites
Fat-Free Ground Turkey
Fat-Free Turkey Breast
(Fish is amazing for you, but I don't like fish, feel free to add it to your list!)


SPICES & HERBS

Basil
Black pepper
Cayenne pepper ***
Chili pepper, dried
Cilantro
Cinnamon, ground
Cloves
Dill
Ginger
Oregano
Parsley
Rosemary
Thyme


OTHER
Green Tea
Honey
Bottled Water
Dark Chocolate, for cheat days :)

thirsty thursdays : homemade iced mocha

So I've decided that every Thursday, I'm going to send out one of my favourite drink recipes, hence the name Thirsty Thursdays. This week I want to share one of my most favourite blended iced coffee recipes. This recipe has little to no calories, and it's hits the spot just like an iced mocha would from starbucks. The key is to use chocolate almond milk instead of chocolate milk :)

but .. 

I HAVE A SUPRISE :)

^ ^ please tell me that this is the best idea you've ever heard of :) 

COFFEE ICE CUBES! Regular ice cubes just water the iced coffee down, and nobody wants that. Right? :)

1 cup of strong blended coffee

6 coffee ice cubes

2 tablespoons of chocolate almond milk

It's amazing. Enjoy everyone

<3

5 "healthy" foods that really aren't

As you all probably know, there are many diet foods out there that are labeled " a healthy option " but in reality they're actually packed with either sugar or sodium, and a billion preservatives. Don't always trust is because it's advertised with a skinny model takin a huge bite. You know how much she got paid to say that it'll help you lose weight ?

Lets jump right into it, because I don't want everyone to make these mistakes right from the get go.

1 - CANNED FRUIT!

Oh boy, these are two words that should never be used in the same sentence, ever again. Just because the can says 100 calories, and the can is smaller than my fist. I could eat an entire bowl of fresh fruit salad for that amount of GOOD calories. Meaning, not packed with high fructose corn syrup and preservatives. When you make fruit salad, usually you have to eat it right away, because if it sits, the fruit changes colour and doesn't look so pretty. Hey I mean I know its so much easier to pack a can of fruit in your lunch bag for work every day, but in the long run packing it in a container will benefit you and your body, and save you from all that extra sugar and chemicals that your body will hate you for.

2 - ARTIFICIAL SWEETENERS (Splenda, Sugar Twin, etc.)

Okay, as we all have probably heard, sweetener has caused cancer in lab rats .. yet we continue to consume it everyday in our coffee, tea, diet sodas, etc. Studies have actually shown that artificial sweeteners like splenda and sugar twin can lead to metabolic and digestion problems, nervous system damage, and even a dependency on the sweetener or sugar. Bottom line, they will lead to more health problems having a "skinny latte" then just having 1 sugar. I'd rather go for a 20 minute walk to burn off the sugar then fill my body with that junk.

3 - YOGURT

Okay wait a second .. yogurt is SO good for you. If you read your labels, and choose the proper one. All of these fruit bottom yogurts are usually filled with syrup-type jello, packed with sugar to make you think it's real fruit! If a small container of yogurt contains 33g of sugar, there's something wrong. Put it this way, if the yogurt is bright pink, and tastes like chocolate cream pie, its probably not that good for you. When choosing yogurt, I would suggest a plain greek yogurt, its packed with protein, zero grams of fat, and you could sweeten it with your own fresh fruit right from home. 

4 - WHOLE GRAIN MUFFINS

People assume just because it has the word whole grain in it, that it's healthy for you. I am 100% guilty for this. Before I did all of my research, I used to get a green tea, and a Whole Grain Raspberry Muffin from Tim Hortons. Thinking, this is a healthier choice then a chocolate chip muffin which I'm dying to have. The word whole grain fools a lot of people! Want to know a secret ? In a whole grain raspberry muffin there is 400 calories, 26g of sugar, 58g carbohydrate, 17g of fat, 14mg of cholesterol, and 580mg of sodium. Please read your labels next time your choosing a healthier option. You may as well had that egg breakfast sandwich because its just as bad. 

5 - GRANOLA BARS

Can I just begin to say, some, not all granola bars can be healthy. To eat a granola bar covered in chocolate, caramel drizzle, and chocolate chips ... you may as well have a snickers bar. Read your labels! Find something natural with very little sugar. Not everything marked fat-free is actually good for your bodies!

These are just a few. The list could actually go on and on. But I have to go get ready for work ;) Please cut these out ! It will be good for your body in the long run. Remember, if it doesn't go bad, it's not good for you. 

<3

the b word. breakfast.

If you skip breakfast thinking your saving your body from those extra calories, so that you can lose weight, you have no idea the harm your actually doing to your body. When you wake up in the morning, your body has nothing to run on. Its like a cellphone, how is it supposed to make a phone call if the battery is dead? Not eating breakfast actually makes you GAIN weight. I am 100% true proof of that. In high school, I'd skip breakfast every day, and by lunchtime my stomach would be growling uncontrollably, causing me to overeat. You'd be surprised since I've started eating breakfast on a regular basis, I have lost so much more weight then when I would skip breakfast. It kick starts that metabolism. Why do you think they tell you to eat every 2-3 hours?

So .. What should a healthy breakfast consist of ?
- one serving of whole grain
- one serving of fruit or vegetable
- one serving of calcium containing food
- it is also fine to have a protein, like eggs, nuts, etc.

I always have either coffee or green tea with my breakfast. Most juices are either artificial, or packed with extra sugar that will just make you even more tired. I take my tea clear, and I add a tiny bit of almond milk to my coffee (I'll be talking about almond milk on another post, I could go on for hours). You could always spice things up by preparing iced coffee the night before, and having a cold refreshing iced coffee while making your breakfast.

Here are some of the breakfasts that I eat on a typical morning.
Remember : You can play around with these, any fruit is amazing for you! These are just my preferences :)

1 - Egg White Omelet - topped with spinach, fat free feta cheese, peppers, and seasoned with cayenne pepper.

2 - Oatmeal - made with unsweetened vanilla almond milk, flax seed, topped with fresh raspberries, almond slices, and shredded coconut.

3 - Plain Fat Free Greek Yogurt - topped with strawberries or blueberries, granola, and almonds.

4 - Breakfast Smoothie - blended banana, mango, orange, and pineapple, with flax seed, plain greek yogurt, and crushed ice.

6 - All Bran Cereal - with sliced bananas, almond slices, and a pinch of cinnamon.

7 - Fruit Salad - delicious blend of strawberries, banana, pineapple, oranges, blueberries, grapefruit, kiwi, grapes, watermelon, and apples :) sprinkle with cinnamon for extra flavour !


for the exact recipes for any of these , feel free to message me :)

healthy beginning ... green tea.

If you know me well, you'd know one of my all time favourite drinks in the winter time is green tea. Not only because it is delicious, and comforting. But because of the ongoing list of amazing health benefits it has on your body. I try to have two to three cups a day, especially since green tea is one of the keys to weight loss success ;) Trust me when I say that, I couldn't have done it without it :)

Here are some of the benefits it has on your body.

1 - WEIGHT LOSS
Green tea increases your metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.
2 - DIABETES
Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
3 - HEART DISEASE
Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
4 - ESOPHAGEAL CANCER
It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
5 - CHOLESTEROL
Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
6 - ALZHEIMER'S & PARKINSON'S
It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.
7 - TOOTH DECAY
Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions.
8 - BLOOD PRESSURE
Regular consumption of green tea is thought to reduce the risk of high blood pressure.
9 - DEPRESSION
Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
10 - ANTI VIRAL AND ANTI BACTERIAL
Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
11 - SKINCARE 
Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

first entry.

If you've come to my blog, you probably have either already started your own weight loss journey, are trying to lose weight, or just want to live a healthier lifestyle. Well you've come to the right place because I'm here to try to help people lose weight, and gain happiness. I just want to be an inspiration for girls everywhere.

I have always struggled with body image issues, and accepting myself for who I am. Like most girls, I have always wanted to look like the girls in the magazines, and on tv.

A few years ago, I was ready to change my life. I was very overweight, and so unhappy with the way I looked. Senior year of highschool, I decided to change things, I started by counting my calorie intake to 1200 calories per day. I managed to lose around 20 pounds and kept it off for about a year.

I went through a pretty bad stage like most 18 year olds do, and ended up gaining the weight back that I had worked so hard to take off. I hated the way I looked, wore sweatpants and baggy shirts .. I just felt so disgusting when I looked in the mirror.

My boyfriend Preston was the one that finally told me he'd pay for me to get a gym membership, if I wanted to try it out, and I ended up loving it! I worked out for 6 months straight and the 20 lbs came right off.

I still decided I wasn't happy. I had lost the weight, but I still didn't feel beautiful. Summer 2012 was the new beginning. I set new goals for myself, and as each week approached, I became closer and closer to my goals.

I am now 20 years old, and lighter than I have ever been since I was 14 years old. That makes me feel amazing, but now it's time to share my story with the world, and hopefully help other girls out there trying to reach there goals.

Now I'm not there yet, I wanna see abs by summer 2013 :) You can really do anything if you set your mind to it. I truly hope I can help all you young girls out there. My blog will consist of healthy recipes, health benefits, even workouts. Now ..

LETS GET FIT.