Tropical Chia Pudding

Chia pudding is SO easy to make, it literally comes together in minutes. I prefer it once it has set overnight in the fridge but you don’t have to wait that long (that’s why i have put 4 – 12 h in the cook time bracket) . Chia seeds are packed with fiber, essential fats, and calcium to boot!

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Mango is one of my favorite fruits and absolutely easy to find here in Hong Kong and Macau – in fact – Southeast Asia. It’s high in sugar, like most fruit from the tropics and has many nutritional benefits. Mango is great for the skin as it is loaded with antioxidants. It also fights breast and colon cancers and has vision protecting properties.

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Mango Chia pudding
Serves 2
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Prep Time
15 min
Cook Time
12 hr
Prep Time
15 min
Cook Time
12 hr
Ingredients
  1. 2 sweet and juicy mangoes
  2. 1 cup of coconut milk
  3. 2 pitted dates
  4. 1/4 cup chia seeds
  5. 1/4 tsp vanilla extract
  6. 1/2 cup of raw nuts and seeds
Instructions
  1. Start blending the mango until you have a thick sauce.
  2. Pour the mango sauce evenly into 2 glasses or bowls. Set in the fridge.
  3. Blend the coconut milk and two dates until smooth.
  4. Pour the sweetened milk into a small mixing bowl.
  5. Stir the milk, chia seeds, and vanilla until it becomes a thick pudding. Stir constantly for 3-4 minutes then let stand for about 5 minutes to thicken.
  6. Pour the chia mixture on top of the mango sauce in even portions.
  7. Allow to set overnight.
  8. Be sure to cover if you are storing over 1 day, it lasts 4 days in the fridge, covered.
  9. Serve with chopped nuts.
Notes
  1. If you have difficulty with tropical fruits like Mango, you can substitute with a fruit of your choice in this recipe. Fresh or frozen will work here. The consistency should be like a thick smoothie.
  2. If there is too much liquid in the mango portion it will not set up at all. If you are having issues add 1/4 cup of raw coconut meat, that should for sure make it set up and I’ve made it like that many times.
Lifestyle in Shavasana http://lifestyleinshavasana.com/

Asana of the Month…

Get a Glow People!!!

It’s time tp get your blood circulating and boost your body for Spring with this revitalising posture

Forward Bend or Uttanasana with Clasped hands

Two-Fit-Moms-in-PrasaritaTo increase the stretch in the back of your legs, lean slightly forward and lift up a couple of centimetres onto the balls of your feet.

How to do it:

  • Stand with your legs wide and toes turned in
  • Interlace your hands behind your back with arms straight.
  • Exhale: bend forward from your hip joints and lengthen through the front of your torso
  • With straight knees, bring your hands towards the floor behind your back, while pressing your heels firmly onto the floor.
  • With each inhalation in the pose, lift and lengthen the front of your torso just slightly; and with each exhalation release a little more fully into the forward bend.
  • Let your head hang from the root of your neck and stay in the pose for 30 sec to 1 minute.
  • Take a deep breath before bringing your hands back onto your hips and pressing your tailbone down and into the pelvis. 
  • Stand up very slowly. Vertebrae by vertebrae. Head should be the last – to avoid dizziness
  • Repeat at least 4 times.

The Benefits:

This is one of my fav. postures. This calming posture helps lengthen hamstrings, calves, gluten and spine and strengthens your inner legs and knees. It stimulates blood flow and digestion and reduces fatigue.

Like the prayer hands variation, this pose is going to help you open up all the muscles in your shoulders, as well as creating openness and space in your chest. I love this pose because it also works to open up the biceps and forearms—muscles we tend to forget about when we are stretching.

12 tricks for Radiant Beauty…

Keeping your youthful looks is easy when you know how. From brain training and clever make-up application to eating mindfully and upping your collagen, these 12 quick tips will keep you on track baby.

1.Eat mindfully. Its’s not new that as we age, our metabolism slows down  – which is why you can pile on the pounds more easily. The simplest way to weight management is to stop eat mindlessly. How: Turn off the TV, computer and mobile phone and put away books or magazines – when eating, just eat and pay attention to what you are eating, how much and how. Don’t overeat. Hear when your body is full and learn how to differentiate between emotional eating and true hunger. This is a great lesson for your kids too.

2. Stay Sharp. Improve your memory , speed, reaction times and other cognitive abilities with 5 minutes of online gaming. The games are fun and engaging such as matching colors and shapes and moving things around the screen.

3.Find a good face cream. As we ALL know, a good moisturiser should hydrate, nourish and protect your skin from environmental damage. Organic, Natural or botanical-packed face creams can be just as high-performing as synthetic alternatives. Weleda and Avène are two of my favourite brands :)

4.Drink yourself Beautiful. Collagen occurs naturally in our bodies and helps keep skin looking plump and youthful. Liquid supplements containing collagen are said to help hydrate skin , keeping it looking healthier and can be a more efficient way of ingesting the ingredients as absorption relies less on the gut as nutrients are assimilated more quickly into the bloodstreem.

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5.Supplement your skin too. If you’re thinking of taking supplements, look out for these nutrients:

Vitamin B’s: these help metabolise proteins and fats and are essential for cell renewal and supple skin. Eat: Green leafy veggies and watercress

Vitamin C: an antioxidant used by your body for tissue repair and skin-firming collagen formation. Eat: Kale

Probiotics: a healthy gut equals healthy skin, so feed yours with these healthy bacterias. Eat: sourdough bread (contains lactobacillus that produces lactic acid = aids digestion), fermented foods like kefir yoghurt and sauerkraut

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Vitamin E: an essential antioxidant and protector for skin. Eat: Sunflower seeds, almonds and spinach

Omega 3: proven to help reduce the body’s production of inflammatory compounds and keep skin cells flexible. Eat: 2 servings of yummy salmon, halibut, sardines or anchovies a week.

Deep inside the gut is where real ageing begins

6. Try the make-up face lift. You can lift away the years with a fresher make-up look. Try the following:

To plump:layer your skin to give a plumped-up, cushiony look to skin.Tap a small amount of day oil onto your face, avoiding the T-zone and follow by softly massaging in a pea-sized amount a day cream. Massage as you go.

To Brighten: Bright eyes are a sign of youth, so why not give yourself an instant boost by lightening and correcting under the eyes. How? Mix your concealer or foundation with a dab of day cream to soften the formula and avoid caking around the eyes.

Pop: Dust blush onto the apples of your cheeks. How: To create a “younger” appearance, dust the same blusher you use on your cheeks to just under the eye brow in your socket of your eyelid.

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7. Get some light. Swap your subbed for a lighted. Light therapy facials are now a popular alternative to more invasive treatments. UV-free, LED light is claimed to repair and rejuvenate the skin and boost your mood.

8. Deepen your sleep. Sleep pushes premature ageing back. Overnight is when the body produces the most growth hormones, which aid cell and tissue repair. For long restful sleep, avoid consuming heavy rich foods at least two hours before bed, unwind with a relaxing bath and out a few drops of soothing essential oils on your pillow. If you have babies at home like myself, the trick is to go to bed if not at the same time, at least 45 minutes after put the kids in bed.I know that i will have at least 6 to 6.30hours on non-interrupted sleep (from 8pm to 2.30am – when Maya wakes up for her sleep feed). Then i sleep another 4 hours until Maya wakes up for the day…Some nights are better then others, but i try to stick to this routine as much as possible. 

9. Check your DNA. Matching your skincare to your genetics might sound too sci-fi but this is no futuristic fantasy. DNA profiling your skin is said to identify what predispositions are present in skin, such as whether it’s susceptible to faster or slower breakdown of collagen. Then, the appropriate skincare with the right ingredients mix and concentration is prescribed.

10. Do Yoga for your age. Traditional Yoga prescribes different practices to keep you at your best in different stages of life. In your twenties, for example, your body naturally demands a physical, dynamic and fast-flowing practice to loosen the body and help you burn off adrenal glands, which will simply get you fired up and may not complement an already demanding schedule. You still want a strong practice, but one that helps to balance and maintain your wellness. By choosing a slower practice and changing the focus from doing to being, you may feel some of yoga’s profound benefits as it starts to work on a parasympathetic level.

Tune in to your breath and how your body is breathing and you’ll start to feel more grounded, while awareness areas of the brain light up, heart rate goes down, brain activity gets quieter and emotions are more balanced.

Over time, this means less of the stress hormone cortisol, which can accelerate ageing, and you may even find challenges in daily life easier to manage.

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11. Halt hair ageing. Greys, dryness and lack of shine can all mean your hair is struggling with AGE. Please invest in a good shampoo like herb ones, Oils silicone-free to smooth end and add shine. These oils, will nourish hair, seal ends and de-frizz. Choose those with plant extracts and natural oils only.

12. Sculpt your face. If you buy one thing to enhance your graceful-ageing efforts, make it the Lift&Sculpt Butterfly Stone – you can order online. By using the contours of the rose quartz stone, you can massage and sculpt your jawline and cheek, drain away puffiness from under your eyes, lift eyebrows and help smooth away fine lines and wrinkles – WOW. It’s natural, simple and you can see the effects instantly. This product is LOVED by A Listers including Jennifer Aniston and Linda Evangelista. Its the most natural and easiest tool to use and was created by Georgia Louise. 

Please start today!

 

Best Challenge Ever!!

It has been 4 months since we welcomed 2015 and for 4 months i have been dedicating 100% to my body, mind and soul. A promise i have made as soon as i welcomed the New Year, at 00 on that December 31st 2014.

I have promised to make this the healthiest year possible. Not that i haven’t been healthy in the previous years, but because i have been pregnant twice, i had certain limitations – food and exercise wise.

As soon as we welcomed January, I have been working out like mad!!!And felt soo good to finally concentrate in something that i really L.O.V.E. Working out! Sometimes solo, others with either Maya or Sienna … always with a stroller!You can find me jogging and do power walks in the streets and trails of Taipa at least 4 x a week. I have included my very own routines of Yoga and Fitness too.

A part from all this workout routine and breastfeeding Maya, i knew that something was missing, in order to increase my milk supply and the quality of my milk, increase my energy and feel lighter. I also wanted to recover faster from the pregnancy and c-section and be at my best for my family and loved ones. I have noticed – after a month of giving birth, that i was not digesting well/fast enough, and i always felt bloated at the end of the day, with a full stomach sensation..Something that i never had. I’ve been observing for 1.5 month. I knew i was eating well, but always wondered if  could be healthier…i knew i needed to be more consistent with certain things. I included Juices (of course) to my day and started feeling the difference right away – More Energy. It was no news…i know exactly the benefits of adding Juices to the Lifestyle…

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Since i am Breastfeeding Maya – non stop – i just can’t undergo a Juice Cleanse. I am dying to…(everybody has tried Sattva’s Cleanse Programs but me)…anyway, I knew i had to do a type of cleanse to renew, re-start, re-energize…

After my last post, I did research after research, read books, magazines and articles about Diet/Food…i start feeling that the key was to Cleanse my Body and Heal through Food!I thought why not give it a go?that could work for me…the more i learned the more i was sure that i needed to Spring Clean my Diet too. So, i decided to make a 20 Day Challenge to see the difference.

20 Days Challenge of Whole Foods Plant-Based Diet (Mostly Raw). (You can follow my Journey @marianahedegaard)

 

What is a Plan-Based diet?

It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil. A plant-based diet can be basically another way to say “vegan”, though many people do use the term to mean that you eat almost all plants with some animal products. I believe Veganism is the ultimate plant-based diet.

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There are many different types of plant-based diets. The three most common ones are:

Vegan: No animal products such as meat, eggs, or dairy products.
Lacto-vegetarian: No meat or eggs, but dairy products are OK.
Lacto-ovo-vegetarian: No meat, but dairy products and eggs are OK. – Mine as i eat eggs 1 x a week

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People ask me why this Challenge? my answer is simple. To change, to improve and to learn.

What’s the benefits of this Challenge? As a Nutritionist and being in this industry for some years now, i can’t get tired of sharing/advising that a good nutrition and a balanced diet is key to everything. Along with that, our bodies need a break every now and then. With that in mind, i always advise and insist on the same thing:

Fast at least once a week. You choose: Juice Cleanse, Water Fast, Raw food cleanse – for a day. And you will see the results right away!!Once you make it an habit, your body will be forever grateful.(Before getting pregnant Wednesdays were my Cleanse Days. I used to drink water or herbal teas for the whole day).

From my personal experience, my favorite benefits of a whole-food, plant-based lifestyle is the increased clarity of mind and energy levels. I can feel it that I am consuming what my body wants and needs on a cellular level. I love feeling overall so clean and good.

The benefits are endless: illness prevention such as diabetes and heart diseases, more energy, better mood, more positive thoughts, happier, lighter, less bloated, better circulation, less water retention, better skin, stronger hair and nails, more motivation, better digestion and of course weight loss.acai3

How often do i eat: Breakfast (8am), Lunch (12.30), Afternoon snack (glass of Almond milk or a small bowl of probiotic yogurt and fruits), Dinner (19). Times may vary, but it’s always a 4x a day meal including the afternoon snack. It works for me, but doesn’t mean it works for you. Check your G.P or Nutritionist for advise first.

What i eat: a variety of things. This challenge pushed me to learn new recipes and their benefits!!Eating Raw and Plant-Based food only never been this easier and tastier. I am not talking about the humble lettuce and tomato salad. I am talking about Kale salads, Rice salads, vegetarian screws, grilled vegetables, couscous, quinoa… wowwww,So much choice!!!Basically i am eating the freshest and cleanest whole unprocessed foods and as as much Organic as possible, i am adding tones of superfoods and Raw nuts to the diet, eating nothing but the best and healthiest oils including Coconut Oil, good fats,eating gluten free and lactose free too. I have swapped Cow’s milk for Almond, Cashews and Rice milks, i have lactose free cheese, i drink litres of water, organic and herbal teas only including Mother’s Milk Tea, Cold pressed Juices and Smoothies and my MUST HAVE Decaf coffee. I am so motivated that i don’t even feel tempted/crave to fish. meat or seafood. I have my soups every now and then too. I have Chia Seeds pudding and Açaí bowls too…i even managed to learn how to make it. So easy, so fast, so yummy and soo healthy…Come on…

11111364_1579026989024588_1427219599_n10 days have passed.

Do i Regret? NO

Do i enjoy? Yes

Do i love it? Yes

Do i recommend? Hell yeah!!!!!!

No need 20 Days like i am doing…start with 1 day and take it from there.I also recommend to follow this diet after you finished your Juice Cleanse program. This is a great way to break the cleanse and to keep with a healthy routine/lifestyle.

For me personally, it’s not a challenge because my diet – before this challenge – was very plant-based already. What really helps is not focusing on what I was giving up, but on the good things I could eat! Actually it’s very simple — you just learn to eat a variety of plants. If you slowly change your eating patterns, it’s not hard at all. Be flexible and don’t be too strict — you’ll find that it’s much easier if you allow yourself an occasional meal with animal products, especially in the first 6-12 months.acai-berry-bowl

Control your quality of life by consuming a plant-based diet. Filling your plate with fruits, vegetables, legumes, and grains is the best means for disease prevention and even disease reversal. Equally important, a plant-based diet is the best means for feeling good inside and out, everyday. While it keeps your arteries clean and your cells happy, it also brightens your skin, eyes, and hair. Weight management is just an added bonus.

Eat your vegetables! A few consistent musts for your grocery list: broccoli, spinach, apples, and blueberries.

If I could make a single dietary recommendation to people looking to get healthier, it would be to move to a plant-based diet, No doubts about it.

Xx

 

Spring Clean your Diet!!

Spring Clean your Diet!!

Even if you haven’t been indulging in rich, comforting meals all winter, chances are you’ve accumulated more unhealthy foods in your freezer, fridge and cupboard than you realize. To start off the new season on the right foot, a little spring cleaning for your food supply might be in order.

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That’s what i have done today:

Declutter Your Freezer

If you throw foods in the freezer and forget about them, it’s time to clear out the old build up. Get rid of all the items with ice crystals forming on the food or the packaging. Anything with freezer burn will taste worse, but it also often means that the nutrients are lost from foods, especially produce.

Keep some uncooked protein, like lean beef and chicken; it’s good for up to nine months once frozen, and can help you skip a midweek trip to the grocery store. Fill the rest of your freezer with bags of frozen berries and peaches (to throw in smoothies, yogurt and hot cereals) and vegetables like peas, spinach and broccoli (to add to soups and increase the nutrition of takeout dishes). Want to keep a few microwavable meals on hand for times you need a quick fix? Look for options with fewer than 400 calories and 400 mg of sodium.

Lighten Up Your Fridge

Even with tons of frozen fruits and veggies in your freezer, you’ll want some fresh varieties as well. Aim for foods that will keep for several days in the fridge, such as apples, oranges, cauliflower and cabbage. Don’t cut up anything or wash produce when you bring it home from the store. To make these items more convenient for packed lunches or snacks,  prep them only the night before you’ll be consuming them.

Swap out creamy condiments like salad dressings, mayo and sour cream for mustards, Greek yogurt or olive oil with balsamic vinegar or lemon juice. And always have a carton of eggs for quick-cooking protein that goes well with any meal or snack.

Clean Your Cupboard

There’s more to junk food than potato chips. Toss items packed with sugar, sodium and preservatives, such as pretzels and most granola bars and energy bars.

Trade in high-sugar cereals — and keep in mind that even healthy-seeming choices like granola and gluten-free options can fall into this category — for oatmeal flavored with cinnamon and fruit. Load up on whole grains like quinoa, brown rice and wheat pasta; low-sodium beans for a punch of protein and fiber; and cans of fatty fish like tuna, sardines and salmon to get those omega-3s.il_340x270.439560488_bx4z

Put Everything In Its Place

To ensure your healthy habits stick, it’s important to put some thought intothe way you store your foods. From the pantry to the fridge, place the nutrient-dense items at eye level, front and center, and put any treats in the back and make sure that everything is in the correct place to stay at its peak freshness.

Stocking your kitchen with nutritious choices is the first step to healthy eating — and arranging your storage areas in a way that encourages you to reach for them ensures the kickoff to a slim new season.

Same goes for Sienna’s foods. All her yogurts, smoothies, fruits, veggies and juices are at her eye level, so she can see and ask to have those as soon as we open the refrigerator. Like this she won’t be tempted to ask us something that she shouldn’t be eating.

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What to do right after a Workout?

If you are wondering what you should do right after a workout…any work out including gym, running, cardio, fitness classes, spinning…of 20, 30, 60, 90, 120 minutes…Your workout may be over, but it’s not time to rest just yet.

Have a look:

The perfect post-gym routine is easier said than done. But how you handle those 30 minutes immediately following a sweat session is just as important as the workout.

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Cool down, Stretch and Roll

A solid heart-pumping cardio workout means you’ve raised your heart rate close to your maximum (220 minus your age equals the recommended maximum beats per minute). So you need to do at least five minutes of light exercise to safely bring it back down to your resting heart rate (about 60 to 80 beats per minute). Whether you’re running, biking, swimming, or taking a cardio class, slowing down your pace for the last five minutes is the perfect cool down.

After, stretch while your muscles are still warm. You need to stretch before the muscles have time to cool down, which takes 30-40 minutes. When the muscle cools, it contracts, and if you try to loosen it up, you can cause injury.  It’s recommended to do at least five minutes of stretching after a workout followed by five minutes of ironing out the kinks with a foam roller for proper recovery.

Hydrate

Depending on how intensely you exercised and how much you sweat, you need to replenish lost fluids to prevent dehydration and dizziness. Water is fine if you exercised for under an hour, but if your workout was much longer or you sweat a lot, go for a sports drink or  recovery smoothies – Sattva Juicery’s Recovery Smoothies are made exactly for this purpose.

To figure out how much to sip, here’s a fun little trick: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of water or sports drink. Another good way to monitor that you’ve gotten enough water is in the ladies room. If you have a large amount of light-colored urine, then you’re hydrated. If it’s dark, then you’ll know you need to drink more before, during, and after your workout. Sip your beverage slowly to help your body hydrate more quickly.

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Change Your Clothes

Next, ditch your soggy sports bra and tights, even if you don’t have time to shower. If you can’t wash, get out of wet clothes as soon as you can as they trap moisture that encourages the growth of germs, bacteria, fungus and yeast, which could invite a skin infection or cause breakouts.

It won’t make a difference whether you change within two, five or 10 minutes, but don’t wait longer than a half hour.

If for some reason you can’t shower or you forget extra clothes, dampen a towel with water and patting your body, then pat with a dry towel to soak up as much moisture as possible in a pinch. Bacteria doesn’t stand a chance of multiplying if you remove the moisture.

If you’re especially worried about breakouts, it’s much more important to cleanse your face before exercise rather than after. Removing your makeup and washing your face or swiping with a cleansing wipe. Try tossing something that’s easy to use on-the-go in your gym bag.

Refuel for Recovery

Last—but certainly not least—make sure to take in some food within 30 minutes of your workout. That will optimize recovery, help reduce muscle soreness, and help you perform better during your workout the following day. The 30-minute window is the peak time for potential to start rebuilding and replenishing muscles.

If you’re exercising to lose weight, it seems counterproductive to eat after burning calories. But don’t worry — eating doesn’t cancel out the calories you just burned. That’s because while working out, your body burns fat for energy. The healthy calories you consume after a workout won’t replace that burned fat, they’re used to repair and refuel.

If you’re not due for a meal, your post-workout snack should be around 150 calories, and contain a bit of protein to help rebuild muscles and carbs to offer energy. Aside from basic snacks like these, you can get a little creative and whip up these homemade low-cal post-workout snacks. Eat immediately after your workout.

Xx

5 Steps to a Better Life

Change your won mind for the better this year to achieve your potential…It’s the End of March, but you are still on time!! (Time, can you please slow down?)!

1. Watch your words Missy

The way that we speak to ourselves has a huge impact on our lives and wellbeing. If you are capable of showing affection and giving praise to others, then you’re able to do it for yourself too. Mind your inner language and you’ll reap the rewards.

You can create affirmations for the state you want to be in. Really get excited about this brand new you and bring it in to the present. Say it and say it with feeling as if what you want, you have right now.

2. Change the link

We can adopt unhealthy habits because we associate them with a loved one or a personal hero. Perhaps we link “party food” with happy moments. We may not even realise that the unhealthy habit is our way of being closer to a person or an event that we have loved and lost. You may be holding on to the sleep patterns and alcohol consumption of your student days because life was more fun back then. You can move to a better you. Is it the freedom and the carefree attitude that you’re missing? Look at ways in which you can bring these aspects in to your present day life.

3. Victim to leader

If we feel intimidated by our boss or groups of people, or we somehow feel the victim in certain situations, we can go back in time to when we felt like that. We have the power to change it now.

Go back to the time in your mind when you felt very intimidated and bring in a protector (who or what this is, is up to you). You can rewrite the situation in your mind, psychodynamically. This process will impact on everything in your life, altering the way your mind responds to events as you move from victim to leader.

4. Explore your emotions

Get a journal, and mark down ages in your life when key events took place – both the traumatic and positive.

Look to see when problems started and especially track back and notice if there are any common themes. You may want to look back and see what was going on in your life up to six months before each key event. This will illuminate reasons behind your behaviour.

5. Take self care seriously

Decide that you’re going to look after yourself IMMEDIATELY. This will send a powerful message to your mind that whatever had happened before now, you’re taking a stand as an adult that you’re absolutely worth looking after, right now. This means upgrading your nutrition and the way you nourish your soul.

Do exercise that actually makes you smile but do move more please. Get excited about life and treat yourself more.

Make some time to yourself and acknowledge how incredible you are and that you deserve better, in the very moment.

Xx

9 Ways to Boost your metabolism

Uncategorized | September 24, 2014 | By

Want to fight the fat and reveal a leaner physique?

Is NO SECRET for ANYONE!!!!And the tips are the same over and over again!!!If you want a great body, you’re going to have to eat a great diet! No More, no Less!

Don’t think of the changes you’re going to make to what you eat as “going on a diet”. Instead, you are going to be making long-term changes to the way you eat that you can maintain for life…

I have posted a few articles about easy ways to be healthy and loose weight safely…you can browse the previous posts to have a look…in case you can’t be bothered, Have a look below 😉 and remember, you don’t need to wait until Monday or the 1st day of the Month to commit yourself and change your lifestyle.

1. Eliminate sugar – there’s no surprise here – i eliminate sugar from my diet ages ago…the only sugar i consume comes from fruits – and thank’s to that, i was told by my Dr. that my amniotic fluid levels were normal, but a little bit higher than the “normal”  levels…i had to reduce drastically my intake of fruits!

Processed sugar offers no nutritional value to your body. It plays havoc with your hormones and ultimately puts you into fat-storing mode. You may get a momentary sugar rush right after eating it, but you’ll start to feel hungry and tired very soon afterwards – that’s why is so important to see the sugar levels in your cereal boxes for example.

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2. Replace grains and cereals with vegetables – Cereals, rice, bread, pasta and other foods made with flour like pastry and poor food choices. These are full of the “empty” carbs that caused you to store excess fat on your body. Plus, they make you feel tired and bloated. These foods offer very few useful nutrients and are almost as bad for you as sugar.

Replace them whenever you can with lovely nutrient-rich veggies which will nourish and energize you.

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3. Don’t drink your calories – Avoid calorie-laden beverages. They contain all kinds of nasty ingredients and they do not satisfy you the way food does. When your aim is to shed fat, it is much better to get the energy from food.

4. Eat lean protein at EVERY meal – Protein-rich foods are usually very tasty and they help you to feel full and satisfied. Getting enough of this nutrient in your diet is essential to ensure your body will perform at it’s best and recover quickly between exercise sessions for example. Great choices include: oily fish, lean cuts of meat and eggs. If you are not a fan, rely on amazing and powerful Superfoods like Hemp protein, Chia seeds, Chlorella or Moringa to add to your yummy salad or smoothies – Sattva Juicery offers an array of Bottles of Goodness containing this amazing nutrient.

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5. Limit dairy – because of all the growth hormones and lactose it contains, which inhibit your fat loss. Try to keep it to a minimum.

6. Go easy on booze – A large glass of beer or wine could well contain the same amount of calories as a piece of cake or a chocolate bar. Yet a lot of people who wouldn’t dream of eating three or four chocolate bars in one sitting regularly down that number of alcoholic drinks in an evening. Learn to think of alcohol in the same way as you’re going to think of cake or chocolate: a small amount occasionally is OK, but several servings on a daily basis will absolutely keep you fat.

7. Get your timing right – You should refuel with a good meal as soon as you can after a workout to get the maximum benefits and ensure you recover well so that you’re ready for your next session. Opinions vary on whether to eat before exercise, so you may want to experiment to discover what’s best for you. However, you should avoid timing a big mead immediately before a workout.

Also, there’s a lot of evidence suggesting that eating late at night is detrimental to fat loss and can disturb sleep – so avoid this at all costs! Follow my lead: brush your teeth, go to bed and look forward to a good breakfast in the morning.

8. Drink Water and Green Tea people – Being in a dehydrated condition saps your energy, makes you think you’re hungry when you aren’t and generally makes you feel like crap. So, drink lots of water.I’m a huge fan of Green tea (sipping some at the moment). It’s great for weight loss because to curbs cravings, suppresses appetite and there is some compelling scientific evidence that it BOOSTS FAT BURNING so sip it up!!

green_tea_pyramid

9. Think before you eat – Before you put any food inside your mouth consider how you’ll feel after you eat it..not just while you’re eating it. And ask yourself if you are really hungry. If you are truly hungry you’ll happily chomp through a plate of, steamed fish, green veggies and carrots. If all you want to eat is a bag of crisps or cookies, then what you are experiencing is not real hunger.It’s most likely that it’s your sugar/carb addiction rearing its ugly head. Ignore it and it’ll pass. THE MORE TIMES YOU IGNORE IT, THE EASIER IT WILL GET AND THE LESS OFTEN IT WILL HAPPEN!

Best Age-erasing Superfoods!Stay Wrinkles free!!!

Uncategorized | November 6, 2013 | By

The latest science on the muscle-building, brain-enhancing, wrinkle-erasing, heart-strengthening, bone-protecting, immunity-boosting, and inflammation-fighting foods you should be eating every day.
 
This foods were covered already in previous posts, in different subjects. You might be quite familiar with many of them, as they should be part of your everyday healthy diet. If not for their Anit-ageing benefits, you should consume them mainly for your overall health. I want to see you glowing, healthy and with a supercharged immunity!
 
 
Can you decrease Wrinkles with food? That’s the question!!!
Wrinkles are inevitable developments that men and women eventually face as they age. Collagen production naturally decreases with age, causing skin to lose its firmness; wrinkles and fine lines result. Some lifestyle factors like smoking, sun exposure and stress contribute to their onset. The good news is that many natural foods that contain plenty of antioxidants can delay and help reduce the appearance of fine lines and wrinkles.
 
Consume this Super foods and start seeing results in a few weeks!!!
Eating healthy is essential for healthy glowing skin. don’t forget “You are what you eat” Some of the best foods to eat for wrinkle free skin are below:
1. Almonds –  These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids – which bolster testosterone levels and muscle growth. Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline
 
2. Flaxseeds – Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin.
3. Tomatoes – red are the best, because they’re packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. A diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. 
 
4. Sweet Potatoes – these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen.
 
5. Spinach – It may be green and leafy, but spinach—a renowned muscle builder—is also the ultimate man food. Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis. 
 
6. Rosemary – The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging. 
 
7. Salmon – If you want to keep your wits about you as you age, start consuming omega-3s now. Aim for at least two servings a week.
8. Blueberries – This potent little fruit can help prevent a range of diseases from cancer to heart disease. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants—only açai, an Amazonian berry, contains more—that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.
 
9. Green Tea – Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin. Other studies show that green tea—infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer. 
 
10. Dark Chocolate – Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too.
 
11. Tuna – Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat.
 
12. Carrots – Think of carrots as orange wonder wands—good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.
 
13. Dried Plums – Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract that, in turn, facilitates calcium absorption.
 
14. Whole Grains – Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But not all breads and crackers advertised as “whole grain” are the real deal.
 
15. Red Wine – Swimming in resveratrol—a natural compound that lowers LDL, raises HDL, and prevents blood clots—red wine can truly be a lifesaver. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease. But limit your intake to two drinks a day.
 
16. Yogurt – Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures”.
 
17. Avocado – Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week.
 
18. Walnuts – Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a post workout recovery snack.
 
19. Turmeric – Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition-speak as anti-angiogenesis. 
 
20. Black Beans – People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.
 
 
Stay Tuned for more interesting facts

Time Reversing – Beauty Fixes

Uncategorized | November 5, 2013 | By

The non-surgery NATURAL face LIFT
Beautiful ageless skin
 


When it comes to anti-ageing, we all know the importance of a good skincare regime – but beauty is more than skin deep. It starts with the very foundations of your face…the muscles.

As we age, these muscles naturally atrophy, resulting in that sagging and creasing the we automatically associate with AGE. That’s because, unlike the muscles of the body, our facial muscles are small and delicate, and difficult to exercise.
It’s important to treat the muscles in your face just like the ones in the body…like this, you will boost the health and appearance of your complexion – just like when you have a body workout – impressive huh…

There are over 50 muscles in the facial area including the mimic muscles and chewing muscles on both halves of the face. These muscles get tense and tighten or weaken and get flabby like any other parts of the body.
Lines and creases on the forehead and around the eyes and mouth get more visible and increase in number, facial volume decreases and features sag.

Through facial exercise, you can treat these and many other muscle-based health problems and age related changes in the facial region.

Physioterapist Leena Kiviluoma created a program for the muscles and facial area called MimiLift Facial MuscleCare which is a medical based system which allows you to become actively involved in your won health and beauty care, giving you control over your won body.
This program, consists of precise stretching and massage techniques and relaxing and strengthening exercises aimed at the mimic and chewing muscles.
The exercises not only tone your face, but also make your jaw healthier and reduce headaches.

 

As well as these exercises, stay out of the sun and have a good skincare routine to age-proof your face. Stick to preservative-free natural creams for a fresher, more youthful complexion!

Instructions:

  • Perform the procedures at firts 4-6 times a week, once or twice a day – you can do them whenever
  • After a few weeks, having achieved results, maintain doing it for at least 2-4 times a week
  • Perform the exercises slowly, carefully, smoothly and evenly
  • Concentrate on creating controlled, well coordinated and fluent jaw movements
  • Maintain a good upper body posture with the head well-aligned when doing the exercises
  • Focus on your jaw and your neck…Keep them relaxed
  • When performing manual resistance exercises, apply just a gentle and light resistance with your fingers
  • Repeat each exercise the recommended number of times. You can increase the repetitions if you want
  • All exercises should be painless.
1. Jaw-opening and closing with resistance
 
Place your thumbs firmly underneath the tip of your chin.
Open your jaw and resist the opening with your thumbs
Place your index fingers over your front lower teeth and gently resist the jaw-closing movement. Repeat 10 times.
 
This exercise strengthens the chewing muscles and jaw joints.
Tones the cheeks
 
2. Jaw forward thrust with neck stretch  
 
Move your lower jar forward and then upwards so you can extend your lower lip widely over your upper lip
Keep your jaw and lips like this and tilt your head slightly back
Tip of your tongue should be against the roof of your mouth
Lift your chest (sounds soo much like my yoga poses instructions)
Hold this position for 3-5 seconds
Return your head and jaw slowly to the neutral position
Repeat 5 times
 
Tones the jawline. Prevents and softens neck creases.
 
3. Forehead and eye lift
This combination helps to strengthen the frontalis and orbicularis muscles.
a) lift your eyebrows
b) close your eyes
c) open your eyes
d) lower your eyebrows
 
Make sure you concentrate on lifting the outer parts of your eyebrows in particular. Close your eyes firmly, without screwing them up
Repeat the whole sequence 10 times
 
This enhances facial muscle activity in functional patterns
4. Upper cheek lift
This basic exercise strengthens the cheek muscles.
Lift the corners of your mouth towards the ears. Maintain for a while in the extreme position before returning to the starting position. Concentrate on elevating the musculature covering your cheekbones. 
Repeat this at least 20 times
 
This enhances facial muscle activity in functional patterns
5. Mouth stretch
Stretching and chewing muscles from inside the mouth helps to plump up your cheeks.
Put your thumb inside your mouth.
Push the cheek outwards with the thumb
Push the cheek with the thumb alternately diagonally downwards, straight to the side and diagonally upwards.
Open your jaw slowly during every stretch and leave the jaw in the position where you feel the stretch best
Hold the positions for 10 seconds and return to the starting position between the stretches
Repeat the stretches on the other side
Repeat twice on both sides
 
Relaxed chewing muscles in the cheek area will give the cheeks the appearance of youthful roundness