Speedy 10 minute Workout

Christmas is a hectic time and getting enough exercise can be difficult..

Why not try this quick 10 minute workout to get your pulse racing and keep your metabolism at it's peak?

Food Swap?

Why not make some simple changes to improve the way you eat?

Healthy Easy Breakfast Ideas!

In a rush in the morning and always tempted by a creamy latte or breakfast muffin to start the day?
Step away from the excessive sugar and give one of these recipes a try..

Poached eggs on wilted spinach and grainy toast

Poached eggs with handful of baby spinach, salt-reduced baked beans with a piece of grainy toast. Baked beans are a great source of iron, B vitamins and fibre. Baby spinach is full of beta-carotene, vitamin K and folate.

Whole oat porridge

Whole oat porridge with almond milk, diced pear and banana, cinnamon, almond flakes, chia seeds and a drizzle of raw honey. Oats are rich in beta-glucan, a type of soluble fibre that is beneficial for reducing cholesterol levels.

Green vegie juice

Green vegie juice made with baby spinach, parsley, celery, cucumber, apple, lime, and avocado. Add a teaspoon of spirulina for extra protein and nutrients. Rich in antioxidants, this super smoothie is a great way to start the day.

Muesli and yoghurt breakfast cups

In a glass add layers of muesli, organic yoghurt, and berries. Then top with crushed mixed nuts and some shredded coconut. Yoghurt is full of beneficial bacteria that helps boost your good intestinal flora, which in turn supports your immune and digestive health.

Fruit smoothie

Smoothie made with organic milk, frozen raspberries and a banana, yoghurt, LSA and chia seeds, 2 dates, and 2 Tbsp of protein powder (eg. fermented brown rice, pea protein, or whey). This is a great breakfast that you can take with you when you are short for time. This protein-rich smoothie will help keep your blood sugar levels balanced and prevent you from cravings sweets during the day.

Natural muesli

Natural muesli with nuts and seeds, topped with kiwi fruit, a handful of berries, and a spoonful of natural yoghurt. This breakfast is high in fibre, antioxidants and probiotic goodness.

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/galleries/10+quick+and+easy+healthy+breakfasts,25668?p=2

Tips for a flatter stomach!

Summer's here and so are the holidays, tan lines and bikinis..

But is your body confidence holding you back from wearing that dream swimsuit you've been saving all winter?

Check out the vid below for some fool proof tips on toning that tummy..

Warming Veggie Chilli Recipes!

(Recipes Courtesy of 'ABeautifulMess')

Let's get a few things straight. 1. Yes, these are all vegetarian. I'm not a big meat eater. If you are feel free to add ground beef or shredded chicken or whatever. 2. This is chili, 3 ways. Not chili 3—way. We can talk about 3—way sometime. If you want. To me, it's a Steak n' Shake thing.

Anyway. Glad we got through that. Now we can focus on chili. I really love chili in the fall. It's the perfect fall meal. My favorite way to serve it is over Fritos. You gotta have Fritos. Here are three different recipes for chili, each focusing on different flavors. I'll tell you my favorite, maybe.
Curry Chili, makes 2-3 servings.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can pinto beans, 1 can black beans, 1 chipotle pepper (in adobo sauce), 1 can diced tomatoes, 1/2 tablespoon toasted curry, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion and bell pepper, mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Chop chipotle pepper and add to the pot, if you like it spicy add a little of the sauce too. Add diced tomatoes with juices and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through check to see if you need to add any salt or pepper. Serve with cheese or sour cream.
Pumpkin Chili, makes 2-3 servings.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can pinto beans, 1 can red beans, 1 chipotle pepper (in adobo sauce), 1 can diced tomatoes, 1/2 can pumpkin puree, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion and bell pepper, mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Chop chipotle pepper and add to the pot, if you like it spicy add a little of the sauce too. Add diced tomatoes with juices, pumpkin and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through check to see if you need to add any salt or pepper. Serve with cheese or sour cream.Black and White Chili, makes 2-3 servings. This is the most like classic chili.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can great northern beans, 1 can black beans, 1 jalapeno pepper (remove seeds and veins), 1 can diced tomatoes, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion, jalapeno and bell pepper. Mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Add diced tomatoes with juices and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through, check to see if you need to add any salt or pepper. Serve with cheese or sour cream.

http://www.abeautifulmess.com/2012/10/chili-3-ways.html

Quick, healthy lunches!

Lunch doesn't have to boring to be healthy! Experiment with delicious and nutritious ingredients to keep energy levels up until tea time!

 1. Herbed Cheese and Tomato Sandwich: 398 calories. Why it rules: Cottage cheese is an awesome low-fat source of protein!

1 English muffin: 120 calories, ¼ cup low-fat cottage cheese: 40 calories, 2 slices tomato: 10 calories, ¼ avocado, sliced: 68 calories, 1 tablespoon spicy brown mustard: 5 calories, 1 leaf butter lettuce: 5 calories, 1 tablespoon chives, chopped: <1 calorie, Garlic powder to taste: <1 calorie. Side Snack: 1 small banana and one square of dark chocolate (130 calories)

2. Hawaiian Veggie burger: 380 calories. Why it rules: Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.

1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, ¼ avocado, mashed: 68 calories, 1 round of pineapple: 25 calories, 2 tablespoons BBQ sauce: 15 calories, 1 handful alfalfa sprouts: 5 calories. Side Snack: 1 large handful of sweet potato chips (80 calories)

3. Crunchy Tuna Wrap: 382 calories. Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!

1 whole-wheat wrap: 130 calories, ½ a 6oz.-can of tuna: 90 calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery stalk, chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1 handful of baby spinach: 5 calories, 1 squeeze of lemon juice: <1 calorie. Side Snack: 1 cup cherries (90 calories)

4. Turkey Wrap: 365 calories. Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind!

1 whole-wheat wrap: 130 calories, 3 slices deli turkey: 90 calories, 2 tablespoons hummus: 60 calories, 1 tablespoon goat cheese: 60 calories, 1 handful baby spinach: 5 calories. Side Snack: 9 Parmesan Garlic and Herb Pita Chips (140 calories)

5. Mediterranean Burger: 400 calories. Why it rules: Subbing turkey for the traditional beef saves some calories without sacrificing flavor.

1 whole-wheat bun: 90 calories, 1 turkey burger patty: 140 calories, 2 tablespoons feta cheese: 50 calories, 2 slices tomato: 10 calories, 1 round slice red onion: 5 calories, 1 handful spinach: 5 calories. Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

6. Spiced Chickpea Pita: 350 calories Why it rules: Try this spin on a traditional falafel sandwich without fried chickpeas.

1 whole-wheat pita: 80 calories, ½ a chicken breast: 100 calories, ¼ cup chickpeas: 70 calories, ¼ cup Greek yogurt: 30 calories, 1 sprinkle parsley: <1 calorie, 1 sprinkle oregano: <1 calorie. Side Snack: 1 large peach (70 calories)

7. Spicy Black Bean Burrito: 365 calories. Why it rules: Black beans are an awesome source of fiber.

1 whole-wheat wrap: 130 calories, ¼ cup black beans: 60 calories, ¼ avocado, sliced: 60 calories, ¼ small red onion, sliced: 10 calories, 1 teaspoon hot sauce: 5 calories. Side Snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

8. Grilled Cheese with Tomato and Turkey: 345 calories. Why it rules: This healthier version of a grilled cheese has no butter and adds in turkey for extra protein!

2 slices whole-wheat bread: 180 calories, 3 slices deli turkey: 90 calories, 1 slice provolone: 70 calories, 1 small spritz olive-oil spray (to grease pan panini press!): 5 calories. Side Snack: 1 small apple (60 calories)

9. Grilled Chicken and Cheese Sandwich: 395 calories. Why it rules: Low-fat mayo is a great swap for the full-fat version!

2 slices whole-wheat bread: 180 calories, ½ a chicken breast, sliced: 100 calories, 1 slice Swiss cheese: 70 calories, 2 teaspoons low-fat mayo: 35 calories, 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories.Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

10. Pizza Burger: 360 calories. Why it rules: Say so long cravings for greasy pizza thanks to this burger that’s also filled with protein.

1 whole-wheat bun: 90 calories, 1 veggie burger patty: 100 calories, 2 slices fresh mozzarella cheese: 140 calories, 2 tablespoons marinara sauce: 40 calories. Side-snack: 1 orange (85 calories)

11. Veggie Sub: 380 calories. Why it rules: Get your daily serving of veggies and them some with this flavorful sandwich.

1 6-inch whole-wheat sub roll: 220 calories, 2 tablespoons hummus: 60 calories, ¼ cucumber, sliced: 15 calories, 1 small tomato, sliced: 10 calories, 5 black olives, halved: 40 calories, ½ carrot, shredded: 30 calories, 1 handful alfalfa sprouts: 5 calories. Side Snack: 1 large handful of sweet potato chips (80 calories)

12. Curried Chicken Pita With Cranberries and Pear: 375 calories. Why it rules: No mayo (aka added fat and empty calories!) needed for this tasty chicken salad.

1 whole-wheat pita: 80 calories, 1/2 a chicken breast, diced: 100 calories, ¼ cup non-fat Greek yogurt: 30 calories, 2 tablespoons dried cranberries: 45 calories, 1/2 pear, diced: 45 calories, 1 teaspoon honey mustard: 5 calories, 1/2 teaspoon curry powder: <1 calorie, 1 squeeze lemon juice: <1 calorie. Side Snack: The other half of the pear used in the salad! (45 calories)

13. Caesar Salmon Wrap: 364 calories. Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.

1 whole-wheat pita: 80 calories, 1 5oz.-can of salmon: 120 calories, 2 tablespoons light Caesar dressing: 60 calories, 1 tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5 calories. Side Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

14. Egg, Tomato, and Avocado Sandwich: 385 calories. Why it rules: This sandwich is leaner and green than a traditional bacon, egg, and cheese. And delicious any time of day.

1 English muffin: 120 calories, 1 large egg, fried: 75 calories, 1 teaspoon olive oil: 40 calories, ¼ avocado, sliced: 60 calories, 2 slices tomato: 10 calories. Side Snack: 1 medium-sized apple (80 calories)

15. Ham, Pear, and Swiss Sandwich: 395 calories. Why it rules: Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.

2 slices whole-wheat bread: 180 calories, 3 slices deli ham: 100 calories, 1 slice Swiss cheese: 70 calories, 1/2 pear, sliced: 45, 1 teaspoon honey mustard: 5 calories. Side Snack: ¾ cup apple chips (80 calories)

16. TBLT: 375 calories. Why it rules: Turkey bacon is a leaner than regular bacon, but is still full of crispy deliciousness!

2 slices whole-wheat bread: 180 calories, 3 slices turkey bacon: 130 calories, 2 slices tomato: 10 calories, 1 leaf Romaine lettuce, 5 calories, 1 tablespoon low-fat mayo: 50 calories. Side Snack: Two pretzel rods with 1 tablespoon Dijon mustard (100 calories) 

17. Roast Beef and Horseradish Sandwich: 385 calories. Why it rules: Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!)

2 slices whole-wheat bread: 180 calories, 2 slices deli roast beef: 100 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 1 tablespoon horseradish sauce: 30 calories, 1 leaf Romaine lettuce: 5 calories. Side Snack: 1 large peach (70 calories)

18. Better AB&J: 390 calories. Why it rules: Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.

2 slices whole-wheat bread: 180 calories, 2 tablespoons almond butter: 190 calories, 1 tablespoon reduced-sugar jelly: 20 calories. Side Snack: ½ cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)           

19. Tangy Shrimp and Avocado Wrap: 377 calories. Why it rules: Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado.

1 whole-wheat wrap: 130 calories, 6 pre-cooked shrimps, chopped: 42 calories, ¼ avocado, sliced: 60 calories, ¼ cucumber, sliced: 15 calories, ¼ cup Greek yogurt: 30 calories, 1 squeeze lemon juice: <1 calorie, Garlic, salt, and pepper to taste. Side Snack: 8 mixed olives (100 calories)

http://greatist.com/health/35-quick-and-healthy-low-calorie-lunches

Healthy Drinks to Get You Through the Day!

Feeling tired, sluggish or just down? There's a drink for that!

Weight Loss: 
Looking for ways to burn that unwanted fat? Find yourself some cayenne pepper, says holistic nutritionist Tara Miller. Cayenne pepper can apparently speed up your metabolism by 25 per cent, according to 3FatChicks.com. Miller suggest mixing cayenne pepper with water, fresh lemons, a little sea salt and a bit of maple syrup for sweetness.

Liver Health: 
For liver health, Miller recommends drinking beet juice. Beets have zero trans and saturated fats and are packed with magnesium, calcium and iron, according to Yahoo News.

Brain Health:
Flax oil is great for sharpening our brains, Miller says. She recommends mixing flax oil (packed with omega 3 fatty acids) with your favourite fruit smoothie — you won't even taste the difference.

Bone Health:
Think green! Miller says for bone health, opt for drinks that contain vitamin K — she suggests making the greenest juice of all: kale juice.

First Thing In The Morning:
Your first drink in the morning shouldn't be a cup of coffee. Miller says water with lemon cleanses our liver, stimulates bile and helps with digestion in our bodies.

Middle Of The Day:
When 4 p.m. hits, our bodies are usually ready to take a nap. For a much-needed energy boost, Miller says green tea will give you a tiny boost of caffeine, with a high amount of antioxidants.

Before You Sleep:
For those of you who usually have to deal with a long and tiring day, Miller recommends drinking a calming tea with chamomile or lavender to soothe your senses before snooze time.

Before Your Workout:
Miller says before you work out, think carbs. "Your drink should contain more carbohydrates than protein to deliver quick usable energy for your workout," she says. Dates and date juice is a good example of a high carb fruit that also lowers your blood pressure.

After Your Workout:
Here's a post-workout smoothie you can prepare in advance: Blend coconut water (good for hydration), hemp, frozen blueberries, frozen bananas and raw cocoa powder to get an instant boost of flavour and antioxidants, Miller says.

Cold Or Flu:
You won't need a lemon for this one. When you're stuck with a cold or sore throat, Miller recommends licorice tea (a plant related to the beans and pea family) to help soothe sore throats and eliminate mucus.

When You're Cold:
Can a warm cup of tea or hot chocolate actually keep you warm on a cold day? There is some truth to this, Miller says, adding that drinking a hot cup of tea with warming spices like chai makes the perfect heat source.

Hangovers:
Fun nights usually end in not-so-fun mornings. If you're trying to fight that hangover, Miller says drink a beverage with high amounts of electrolytes — like coconut water.

Cramps:
If you're dealing with cramps, one natural way to relieve the pain is by drinking beverages with high amounts of magnesium, Miller says. Try making your own homemade hot chocolate with raw cocoa powder, almond milk and honey or maple syrup for a sweet taste.

Pregnant:
For all the pregnant ladies, Miller recommends drinking something high in folic acid and omega 3. One study showed that women who get 0.4 milligrams of folic acid daily during early pregnancy reduced the risk that their baby will be born with aneural tube defect (incomplete development of the brain and spinal cord) by up to 70 per cent, according to KidsHealth.org. Millers suggests a power smoothie with raw cacao, frozen bananas, sugar free peanut butter, spinach (both have folic acid), almond milk and flax seed oil.

Eating Spicy Foods:
Sure, water can put out the fire, but so can dairy products. If you're trying to get rid of the burning sensation in your mouth after a spicy meal, try a mango lassi (an Indian-based yogurt drink) with coconut yogurt, and if you're vegan or lactose, try out coconut milk.

Vomiting:
If your daily commute feels like a roller coaster, Miller says you can calm your stomach and reduce nausea with ginger tea.

Allergic Reactions:
Seasonal allergies can be soothed with vitamin C and quercetin (a form of flavonol found in fruits and veggies). Miller says a cup of freshly squeezed OJ has both.

When You're Feeling Down:
When you mood is down, don't turn right to ice cream. Miller says drinking a beverage high in tryptophan (a type of amino acid) will help increase your "feel good" hormone serotonin. A quick fix includes a juice smoothie with frozen bananas, pineapples and kiwi.

Constipation:
Also known as the "Champagne of Life," kombucha tea is full of probiotics, improve digestion and helps keep your bathroom visits regular, Miller says.

Before Sex:
You won't need any chocolate or strawberries for this one. Miller says maca tea with honey (a natural aphrodisiac) can do the trick. Maca can increase our sex drives and honey is known to increase testosterone.

Preventing A UTI:
To help prevent a UTI, Miller recommends drinking pure cranberry juice. One study found that cranberry juice works against infections and bacteria within 8 hours of consumption, according to WebMD.com.

Instant Energy
Feel like a cheerleader without the poms poms and mini skirt. For an instant energy boost, try wheat grass juice.

Indigestion:
Upset stomach? Try a soothing drink like apple cider vinegar, Miller says. Mixing it with water is a good idea — as is checking with your doctor to make sure this remedy is right for you.

http://www.huffingtonpost.ca/2012/10/22/healthiest-drinks_n_1987792.html

Countdown to Christmas: Get killer abs fast!

Get that perfect physique in time for the festive season, starting with this video to help you on your way!

Top 10 Healthy Habits

1. Evaluate your eating habits. Are you eating late at night, nibbling while cooking, finishing the kids' meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.

2. If you fail to plan, plan to fail. You need a strategy for your meals and snacks. Pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.

3. Always shop with a full belly. It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator.

4. Eat regular meals. Figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent bingeing.

5. Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.

6. Serve food onto individual plates, and leave the extras back at the stove.Bowls of food on the table beg to be eaten, and it takes incredible will power not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.

7. Eat slowly, chew every bite, and savor the taste of the food. Try resting your fork between bites and drinking plenty of water with your meals.

8. Don't eat after dinner. This is where lots of folks pack on the extra pounds. If you are hungry, try satisfying your urge with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner helps reduce the temptation to eat again.

9. If you snack during the day, treat the snack like a mini-meal. The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.

10. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.

http://www.webmd.com/diet/features/top-10-habits-that-can-help-you-lose-weight

Health Fixes

Find out more here.