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

Healthy Christmas Breakfasts!

Wake up bright and breezy on Christmas morning after Santa's visited and enjoy a healthy and delicious breakfast to set you up for a hectic (and calorie laden) day..

Casserole

Breakfast casserole is a common Christmas breakfast that allows you to prepare the meal on Christmas Eve and pop it in the oven when you wake up. Don’t use unhealthful ingredients like sugar, syrup or sweetened bread, though. Make breakfast casserole with egg whites as the base. Spinach or other greens will bulk your casserole and add an enticing texture. Cherry tomatoes, sun-dried tomatoes or red bell peppers add flavor and the right color to contrast the greens, making breakfast more festive. For a bit of meatiness, add crumbled turkey bacon or tempeh. Don’t spray the casserole dish with oil; use parchment to prevent sticking and to shave calories and fat from the dish. Most importantly, stick with one 4-ounce serving to keep from overeating. A 4-ounce slice of casserole made from egg whites, spinach and sun-dried tomatoes has around 100 calories and 0.25 grams of fat.

Oatmeal Muffins

Normal sugary muffins typically are unhealthy, but if you make an oatmeal substitute, you can have something similar on the menu. Use plain, rolled oats and season them with warm, inviting flavors such as cinnamon and nutmeg to make the muffins smell like Christmas. Adding water to the oats until the mixture is thick and soupy creates the “batter” without excess calories. Muffin cups negate the need for oil and give you the chance to choose Christmas colors. Sprinkle red fruits over the top for added sweetness. An oatmeal muffin with 1/4 cup of rolled oats and a halved strawberry on top has just 90 calories and 1.2 grams of fat.

Broiled Grapefruit

A tangy grapefruit with a flavorful topping of sugar and spice is an ideal choice for Christmas morning. Sugar creates a crisp, caramelized coating on the grapefruit that makes this dish seem more complicated than it really is. Once you slice the grapefruit in half, you’re ready to sprinkle it with cinnamon, nutmeg, cumin or allspice for a pleasing aroma and then sprinkle a pinch of sugar over that. As the fruit broils, the sugar will melt and the grapefruit’s flesh will soften. A half grapefruit with 1/2 teaspoon of sugar has 60 calories and 0.2 grams of fat.

Fresh-Squeezed Fruit Juice

Skip sugar-laden fruit juice and make fresh-squeezed juice for Christmas morning. The juice from three oranges is enough to yield a 1-cup serving that brightens Christmas morning breakfast. Squeezing juice isn’t time consuming if you have a juicer. Alternately, make a pulpy juice by pureeing a peeled fruit in the blender. A 1-cup serving of fresh-squeezed orange juice has only 112 calories and 0.4 grams of fat.

http://healthyeating.sfgate.com/healthy-christmas-morning-breakfast-5413.html

Healthy Christmas Dishes!

Christmas is certainly a time to indulge in family time, a deserved rest and delicious foods. Delicious doesn't always have to mean calorie laden however as the recipes below prove..

Spiced Apple Cider 

Start your meal off with this spicy (and slightly spiked) 

cider. Brown sugar, cloves, and cinnamon add the classic 

holiday flavors, while keeping each cup under 200 calories. 

And be sure to make an alcohol-free batch for the kids. 

Roasted Green Beans

This simple side combines olive oil, balsamic vinegar, tarragon, and green beans to create a delectable dish. You'll get 4 grams of figure-friendly fiber for only 50 calories. 

Garlic Mash

Small amounts of butter and milk give this recipe a rich texture, but garlic finishes the dish with an added zing. Plus, this recipe calls for unpeeled potatoes, which means you're getting all of the heart-healthy fiber in the skin. 

Brussel sprouts and Roast Chesnuts

Add some serious seasoning to your sprouts with this low-cal side dish recipe. Caraway, chestnuts, and just the right amount of olive oil are the perfect addition to this mild veggie. If you have the means, roast your own chestnuts, but bottled chestnuts will save you time if you're in a rush. 

http://www.health.com/health/gallery/0,,20327055_4,00.html

Tips to sleep well!

With the festive season looming, it's inevitable late-night shopping, office parties and excited children may hinder you from hours in bed. Therefore, now is the time to make the most of your sleep with these tips..

1. Maintain a regular bed and wake time schedule including weekends.

Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least 2-3 hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. 

Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!

10. Avoid alcohol close to bedtime.

Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips

Top 10 Best Fat Burning Exercises!

Don’t feel like going to the gym? With these fat burning exercises, you don’t even need a gym membership – or even any equipment, for that matter.

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into a something more efficient that gives you the most bang for your buck for every moment that you spend on your workout.

For example, consider the bicep curl. It is an extremely effective basic strength training or toning movement, however, 3 sets of them is not exactly going to crank up your calorie burning furnace or cancel out that cheeseburger and microbrew you had for dinner last night. Instead of isolating just the bicep, you could combine the move with a lunge to significantly boost the caloric burn, and simultaneously tone your lower body.

Apply the above concept to the exercises that make up your routines and they become dynamic, fat burning workouts. Here are the best examples that put this principle to work.


Top 10 Best Fat Burning Exercises 

1 Burpees - This at home cardio move tones your core, upper body and legs all at once- it’s a triple threat exercise that everyone tends to dread for good reason; they are hard! But they also work.

2 Jumping Lunges - Lunges are a fantastic thigh toning exercise; add in the momentum required to jump up in between lunges and the move turns into an incredible calorie burner.

3 Pilates Leg Pulls - Tone your core, glutes, and thighs with this one simple Pilates move. Because all of the large muscle groups involved, you burn a high number of calories while you are toning.

4 Jackknife Crunches - Jackknife Crunches are an advanced abdominal move that engage both the upper and lower abs for maximal toning in the least amount of time. They are especially beneficial because lower abs can be hard to target without equipment.

5 Lunges with Reverse Leg Raise - This tones the glutes, thighs, obliques, and lower back, all while building coordination and balance.

6 Jumping Squats - Do this exercise for a minute or two straight and you wont have any doubts about how challenging it is. This plyometric is also great for building explosive speed.

7 Push Ups - Push ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. If a regular push up feels too easy for you, try the Single Leg Push Up.

8 Side Planks with Leg Raises - While this most specifically targets the outer thighs, obliques, and deltoids, it requires the strength and coordination of the entire body to hold up the base Pilates side plank.

9 Mountain Climbers - Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat burning moves out there that don't require a bit of equipment.

10 Jumping Jacks - This simple at home cardio essential is an excellent way to get your heart rate up quickly. Add it in between strength training sets to keep your caloric burn high.




http://www.fitnessblender.com/v/article-detail/Top-10-Best-Fat-Burning-Exercises-Fat-Burning-Workouts-at-Home/8o/