Kashi foods are all natural and healthy, right...?

WRONG!

Despite claims to the contrary, Kashi Company's "All Natural" products were chock full of "almost entirely synthetic and unnaturally processed ingredients," according to to the class action lawsuit filed against them. In fact, ingredients that are considered prescription drugs and federally-classified hazardous substances were found to be the primary ingredients in the so called "natural" foods.

The lawsuit, on behalf a proposed class of all U.S. consumers, says that Kashi put the all-natural labels on their foods even though they knew the claim to be false. For example, Kashi GoLean shakes are composed almost entirely of unnatural processed ingredients.

Check it out here: http://www.examiner.com/article/court-certifies-lawsuit-against-kashi-bear-naked-for-false-natural-claims

Source: Top Class Actions
14 False Advertising Scandals That Cost Brands Millions
Read more: http://www.businessinsider.com/false-advertising-scandals-2011-9?op=1#ixzz2uTSJAvvA

Messy Madness!

When my room is a mess, I am a mess!

Your atmosphere is everything. I am way more stressed when my room is cluttered and clothes are everywhere. I try to pick a few things up and put them away each day. Putting a shirt back on the hanger when you get home will save you a mess later on.

Its easy to throw things on your bed or floor, it'll make it much harder on yourself later.

A messy environment can cause lack of focus and clutter causes dust- yuck.

Avoid a sloppy room by putting your things away after you use them. Ugh, I know, easier said than done. But it saves you a LOT of time in the end. 

Would you rather spend 25 minutes cleaning at the end of the week? Or 4 minutes cleaning and tidying each day?

<--- Thought this quote was funny. Don't take it seriously, though!

Cable Exercises

Many people avoid the cable at the gym because they don't know how to work it.

I used to be that way a couple years ago. I didn't necessarily avoid it, but I didn't know how to work it. So I didn't bother testing it out, which was a damn shame!

Now I use it all the time! It's a great workout. Muscle building and toning. I recommend it to everyone. It works any muscle you desire to focus on, and there are so many different variations and ways to work multiple body parts at once.

For a demonstration on some cable exercises, check these out:
 http://www.youtube.com/watch?v=jP9-KZi2EFk

http://www.youtube.com/watch?v=qRS3cn89gBE

http://www.youtube.com/watch?v=AKFzK7n7PNg

My Kind of Energy Shot

When I can, I buy wheatgrass shots (mini cup filled with wheatgrass juice) and start my day off with a little extra natural energy.

This won't have the same effect as an energy shot - but there will be no crash later and you'll feel good.

At first you may hate the taste. I almost threw up my first time. But now I'm used to it, and I don't mind the taste.

I went on a Mind, Body, Restoration retreat upstate in Ithaca a couple summers ago, and got to grind my own wheatgrass with a machine! It was so much fun. All natural wheatgrass being shredded for its juices.

Alternatives to Shakes/Supplements

I believe that using protein shakes & vitamin supplements within reason works for many, but there are also easy ways to eat healthier and get benefits without using them. When making salads, sandwiches, quinoa, or oatmeal, I make it more nutritious by adding chia seeds, hemp seeds, & flax seeds. There are so many health benefits to this and it makes a meal more exciting. It takes seconds to sprinkle on and the bags last a long time, making it inexpensive. Since I already take krill oil, I see no need to take flax oil; rather, I just sprinkle flax seeds onto some of my meals.

'Sup Supplements?

 

Are all supplements safe? Yet, despite being labeled 'natural', over 90% of vitamin supplements on sale are synthetic; natural does not mean safe. New evidence is emerging that these unnatural forms of vitamin could do more harm than good, so beware of scams. Not all supplements are regulated by the US Food and Drug Administration. Some have side effects. Speak to your doctor, a nutritionist or an educated person working at a vitamin/nutrition store before beginning a supplement program. Put real vitamins and nutrients in your body through your diet. Unless your diet is entirely unhealthy and all of your food is processed, you should have no need for a multivitamin - many foods are already fortified with vitamins and minerals. Too many can be harmful. Supplementing the areas where your diet falls short with specific vitamins may be a better plan if you're a relatively healthy eater. The healthier you eat, the less need for supplements.

I believe that using protein shakes and vitamin supplements within reason works for many people, but there are also easy ways to eat healthier and get benefits without using them. When making salads, sandwiches, or even oatmeal, I make it more nutritious by adding chia seeds, hemp seeds, and flax seeds. There are so many health benefits to this, and it makes a meal more exciting. It only takes seconds to sprinkle on, and the bags last a long time, making it inexpensive. Since I already take krill oil, I see no need to take flax oil; rather, I just sprinkle flax seeds onto some of my meals.

How I Shake it Up

Before a workout I like to have some protein incorporated with carbs, and amp it up with more protein after the workout. Sometimes I’ll have an omelet before a workout, half a turkey wrap, or some oatmeal with a teaspoon of almond butter, then workout and have a full shake waiting and ready. A good food to eat after a workout is a banana because it stores glucose in your body, which will store energy for later. You can eat the banana whole or cut it up into the shake.

Having a source of protein post-workout helps to repair the muscles "damaged" during workouts. It's important to have a source of protein post-workout in order for your muscles to become stronger.

Save Money & Calories by Meal Prepping

At work/school and you didn't pack food and you're hungry scrambling for anything to eat?
Dropping stacks of money going out to eat or buying a meal or snack on the go?

I know people who spend half their paycheck going out to lunch everyday, buying breakfast before work/class and getting dinner from a take-out place.

Why are you working only to spend your earnings on your daily meals?
Food shopping can add up, but at least you are getting the exact food you need and you can check the labels on all the items.
Of course you can make good choices when eating out or grabbing food somewhere, but sometimes you need to make your own meals so you know exactly what you are putting into your body.

Coming home from a long day of work or class? Starving and raiding the fridge and shoving food down your throat?

MEAL PREP! You won't have to worry about not having food available when you need it.

I try to meal-prep the night before. Simple things, I don't cook often or have time.
Simple, healthy choices are quinoa, sweet potato, broccoli/cauliflower mix, asparagus, any kind of steamed vegetable (you can find microwavable packs), salmon, cod, avocado, spinach/kale mix, grilled chicken, turkey or tuna on Joseph's wraps (one of the only wrap brands I'll eat), hard-boiled eggs, organic oatmeal with a teaspoon of Almond Butter, Chobani Greek Yogurt, salad with chia seeds, hemp seeds, flax seeds and a source of protein mixed in with avocado, hummus, sliced Granny Smith apples (green apples have the least amount of sugar compared to other apples), almond slices and sunflower seeds

Snacks:
KIND Bars (I eat half now half later sometimes because they range from 190-240 calories) - There are so many different flavors to choose from. KIND bars are my equivalent to candy bars!
Mary's Gone Crackers/Pretzils with Hummus and Guacamole
Organic all-natural popcorn
Almond butter (just a tablespoon because it's 100 calories per tbsp)
Fruit - don't go crazy though, it has a lot of sugar even if it's natural. Try to get organic.

I try not to eat chocolate or any refined sugars, but if you're gonna have chocolate, make sure it's dark at least 70-80% pure cocoa, and PORTIONED. Trader Joe's sells 100 cal dark chocolate bars.

Simple Sushi Suggestions

My sushi meal at Kotobuki Restaurant! Their fish is so fresh!

This roll is a Naruto Roll - rice free. Salmon, tuna, yellowtail, and avocado.

I personally don't like cucumbers, so around the fish is a special seaweed. 

On the side is eel sashimi, a little treat for me!

Sushi is a big trend and a yummy treat.

Raw fish shouldn't be consumed everyday. Try smoked salmon if you're a sushi addict.

AVOID TEMPURA/CRUNCHIES. It's fried and unhealthy.
Keep your distance from other fried foods.

I don't order spicy rolls if it comes with mayo or heavy sauce.

Go easy on the soy sauce! Even if it's "low sodium." It's still packed with salt.

Miso is also salty. So is edamame unless you ask for it salt-free.

When we have our sushi fix, the calories can be piled on. Let's face it - sushi is delicious! 

Rolls with seaweed, rice and fish with mayo/sauce are common dishes I see on peoples' plates when I go out to an Asian restaurant. 

While these rolls may be yummy, they contain hundreds of calories and fat.

According to Fox News, a sushi dinner can weigh in at a paltry 200 to 300 calories or easily top 1,000 calories. What you order — and how much of it — is what makes the difference.
The rice really packs on the calories, so ditch it and save yourself refined rice and calories.

If you really need some rice, order brown over white.

According to Fox News, one piece of tuna sashimi (approximately 1 ounce of protein with no rice) has about 35 calories. Make it a piece of tuna nigiri (with rice) and it’s about 61 calories. A typical sushi roll is prepared with one cup of rice, you heard me (well, read me) ONE CUP OF RICE CAN BE IN YOUR SUSHI ROLL!!!! ----> which amounts to three servings of carbs and 240 calories. And that’s before the fish, vegetables and any sauce has been added.

There is a way to enjoy your fish without adding all those unhealthy calories:

Order sashimi (no rice). Definitely have tuna on your plate. It's the healthiest and lowest calorie fish you can order. Next in line is salmon and yellowtail. Avocado is so good for you, so get some of that on your plate!

If you want to order a more fattening fish, like eel (one of my favorites), don't sweat it. It's high in omega-3. Since you have eliminated the calorie dense rice (we don't realize how much rice is actually in our rolls when we eat because it is tightly condensed), you're okay. Enjoy yourself.

Protein Shakes are for EVERYONE!

We hear about and see people drinking protein shakes all the time.

They're really popular in today's society.

The question is, "Are protein shakes just for people looking to bulk up?"

The answer is no, not if you are taking in the right amount, and they will restore muscle especially after your workout.

Protein shakes can be used for many different reasons. They can be used by people who need nourishment after they work out. It saves time compared to preparing a high protein meal. The protein can help repair damage to muscles. They are also great for vegetarians/vegans (there are plenty of vegan and gluten-free powders) because it provides vitamins and proteins your body may need. For dieting, protein shakes are ideal as a breakfast meal replacement because you are giving your body nutrients to start your day and get your metabolism going, instead of a fatty or high carbohydrate/sugary breakfast. You get more nutrition with fewer calories.
For example, if you consume a protein shake for breakfast, it would be around 250 (could be less, depending on how much powder or milk added), calories, versus a buttered bagel and glass of orange juice, which is around 500 calories. More energy, less calories! Protein shakes are also perfect if you are on the go. You can buy them in individual packets or cans. Easy to make- just blend, or pour into a cup with water and almond milk, and shake! No cooking required! Protein shakes make for an awesome nutritional supplement.

Suck it Up!

Suck it up now, and you won't have to suck it in later!!!

On my journey to lose 15 lbs, the healthy way.

Sitting here studying makes me wanna eat everything in sight, but I'm just drinking water and eating a mini bag of all-natural popcorn, my guilt-free snack of the day.

Getting up to stretch, then back to the books!

E-Card of the Night!

Can you relate? Because I can!

Quote of the Night!

Hey guys, it's me, just showing my face :)

I'm deciding to end the night off with a meaningful quote:

Worrying does not take away tomorrow's troubles, it takes away today's peace.

It's true! You can worry now, but that won't help at all.

Instead, just do what you need to do (easier said than done).

I've spent so much time worrying about things, some in my control and some not, that it took away my inner peace and ability to focus.

What I should have done was planned ahead. which will lead to my next post: meal prepping and preparing your daily schedule. Get smart - get organized and don't procrastinate so much.

I give you this advice because it comes from within. I've made all these mistakes before. And I still do from time to time! But I want to share bits and pieces of my storyline with you so that you can avoid all the mistakes I've made.. over and over :P

Stretch those Limbs! Use the Foam Roller

I know, I know. After a hard workout you just wanna go home, take a shower, and eat! (Hopefully a protein shake comes first).

If you know you're gonna be starving after a workout, but you still want to eat dinner, make a small protein shake and drink it in the car.  When you get home and shower, afterwards you can have your meal.

But that wasn't my point.. sorry for getting off-tangent!

My point IS.. STRETCH before you leave! Give your muscles a good 5 minutes to stretch and recover.

There are many stretches you can do that are good. Yoga poses are also very helpful.

One must for me is the FOAM ROLLER! Stretching the IT Bands is crucial and I can't stress that more.

Here's a link of a "how to": http://www.youtube.com/watch?v=NAuh5Pg8uYU

How to Stay Awake at the Gym

Are you too tired for weights after doing 45 minutes of cardio?

Are you going to the floor to lift weights without doing any cardio at all before and your heart rate isn't bumped up enough to start off?

These are some mistakes people make.

My recommendation: Start off with 15 minutes of cardio. Hit the floor and perform your body-building exercises. After you're done, switch back to cardio and finish off your cardio workout.

If your floor exercise is vigorous and intense, maybe do half of the workout after the cardio warm-up, go back to cardio, and then go back to weights, then cool down by walking the treadmill.

This always works for me.  In the past, I used to do a full cardio workout before weights. I noticed I was so tired when I started my floor routine, and I knew something was wrong.

I tried the technique above, and I was more fueled during my floor workout.  I had enough energy to lift and not feel weak or tired.

Shower with a Loofah

Getting back from a hard workout? Ready to jump your sweaty butt into the shower?

In order to get a deep cleaning and get into those dirty pores, use a loofah!

They are sold everywhere - drug stores, Target, Walmart, supermarkets, etc. - No excuse not to buy one. Plus, they're cheap! And come in all pretty colors. You can get them for as low as a dollar when they're on sale, or $2-3 regular price.

There are fancier ones that are more pricy, so if you're willing to spend more, get a nice one.

When I forget my loofah, showering just isn't as good. I feel like I haven't cleansed my skin enough. And using a loofah is actually more enjoyable. It feels nicer than rubbing soap all over with your hands.

More Food Swaps

Brown Rice for Quinoa

Milk for Almond Milk

Peanut Butter for Almond Butter

Artificial Yogurt for Greek Yogurt

Butter Movie Popcorn for Natural Popcorn

Sugary Breakfast Cereals/Bars for Oatmeal

Chips/Processed Snacks for Nuts, Hummus, and Guacamole/Avocado with all-natural “Chips” such as Mary’s Gone Crackers and Nut Thins

Just making these swaps alone could save you hundreds of calories a day. It all takes getting used to, but do you want to feel healthy? Do you want to look good in your clothes or at the beach?

Try these tips! One step, or should I say bite, at a time.

Swap this Food for that Food!

WHEREVER YOU ARE, SWAP SODA/SUGARY DRINKS FOR WATER!

Wraps for Salads or Joseph's Wraps or Magic Pop

Mayonnaise for Mustard

Fattening Dressings for Vinagrette

Cheeseburger with Bun for a Plain Burger 

Baked Goods/Sweets for Fruit

Fried Foods for Grilled Chicken

Sugary Cereal for Cheerios/Corn Flakes

Eggs, Cheese & Bacon on a Roll for Poached/hard-boiled Eggs (best choice because it's made with no oil)/Omlette

Regular Potato for Sweet Potato 

Sushi with White Rice for Sashimi/Brown Rice & Naruto Roll

Chicken Fingers for Grilled Chicken Salad

Ice Cream Shake for Chobani Yogurt

Bag of Chips/Fries for Sabra Hummus and Pretzel Duo

7 Layer Dip for Plain Guacamole

Indoor Exercises

Machineless Workouts

Squats – Make sure your feet are hip distance apart and you get down low and keep your back straight.  Add dumbbells for extra toning. The more muscles you work at once, the better the results and more calories burned.

Lunges – If no one is in the studio that would be a perfect place to walk a straight line across the room and lunge. If not just do it while staying in place.  Make sure you don’t step out too far and keep low with a straight back.  Lunge and bring your knee up while using dumbbells for a more vigorous workout.

Step-ups – Find an elevated platform, step up onto it with dumbbells and bend your arms then push them up straight.  Switch it up by bringing your arms up to a T-formation shoulder height.  Then do the same with an L-formation (one arm up, one to the side)

Sitting Bicep Curls – Sit downat the end of a bench with a dumbbell in your hand and rest it on your knee on that same side.  Curl up for a rep and then switch sides.

Back-flys – Stand up in a slight squat, have your arms together with dumbbells in the center and then bring them out and upward

Medicine Ball Chest Flys – Lie your back on a medicine ball with your head also against it.  Raise your arms to the side shoulder height and raise them upward with dumbbells, weights facing each other.  Then do the same but with the ends of the weights facing inward.

Dumbbell Skull Crusher (Triceps) – Lie on medicine ball and extend both arms overhead, a weight in each hand. (A) Bend your elbows so your forearms are parallel to the floor. (B) Slowly straighten your arms, then lower them to the starting position.

Plank – hold a plank with your hands like a push-up position, or rest your forearms on the mat.  To switch it up, stay in position but alternate legs back and forth (called the mountain climber – look it up for an accurate description)

Bridge – Lie on mat with knees bent and raise your but off the ground and hold. For a more vigorous workout, use medicine ball and balance your feet on it in the same position

Burpees – Plank into a jump