(Source: erinsmessykitchen, via )
(Source: erinsmessykitchen, via )
EAT ALL THE COLORS!
Realize that your body NEEDS calories to function properly… most women are told they need a MINIMUM of 1200 a day (but even that is dependent on your height, age, etc)…
In other words, your bodies ORGANS use up calories during the day… your heart pumps blood, your brain thinks, your muscles help you move, etc.. even the act of eating and digesting food burns calories!
In addition, anything you do during the day burns calories (including sitting)…. the more lean muscle you have on your body, the harder it has to work to maintain itself while these actions are occurring (and thus more calories are burned).
When you starve yourself, not only are you NOT losing body fat (sorry girls, you’re losing muscle and water which is why the scale changes).. you are also hurting your precious organs in the process!!
I eat a MINIMUM of 1500 calories a day, I workout for about an hour and I manage to stay below 15% body fat. Why? Because I eat clean and have built enough muscle to keep my metabolism high! Over the holidays, I ate SO MUCH food.. WELL over my caloric maintenance… yet my body didn’t change! If I had been skinny fat, or lacked muscle.. it would have been much easier for me to pack on the pounds!!!
Lift weights, eat clean and DON’T STARVE.
Green Smoothie - 1 cup baby spinach, 1 cup kale, 1 pear, 1 ½ cup of orange juice, and 1 frozen banana.
Chocolate Peanut Butter – 2 TBL unsweetened cocoa powder, 2 TBL peanut butter, ½ banana, 1 cup almond milk, ice. 320 calories total.
Mango Ginger — 2 cups frozen Mango, 1 cup frozen raspberries, 1 banana, ¼ cup chopped ginger, squeeze of lime, yogurt.
Strawberry Date — 1 date, 1 ½ cup frozen strawberries, 1 cup almond milk. Optional: 1 scoop protein powder or 1 TBL of flaxseed oil.
I am a sucker for amazing smoothies
7 Good Foods to Improve Moods
Stressed: Eat Chocolate (particularly dark chocolate)
the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done
Sluggish: Have a Spinach Salad
Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.Cranky: Eat an Apple with Peanut ButterCrankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again.Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time
Anxious: Eat a Salmon Burger
Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety.
Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”
Angry: Sip Green Tea
Green tea contains theanine, which calms you and helps you maintain clear concentration and focus
Sad: Eat Whole Grain Cereal with Low fat Milk
Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”.
If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.
PMS: Eat an Egg-Salad Sandwich
If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood.
Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin.
Tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.
(Source: thisblogisntaboutoreos, via )
strawberry lemonade popsicles: recipe here
I have nothing to say, besides- THANK YOU GOD.