High Fiber Diet Foods

Most likely, you have heard it said more than once how important it is to get the proper amount of fiber in your diet.

Fiber is essentially to keep your bowel movements regular and to help your body fight off many diseases, especially colon cancer.

When you eat foods filled with fiber, you begin to feel fuller sooner. Unlike many of the other foods that we eat, such as junk food, fiber stays in the stomach longer so you have that full, satisfied feeling for an extended period of time.

High Fiber Diet Foods

The Truth About Abs!

Every girl I know is self conscious of their abs. Lots of people want them but don't put in the effort. Also eating correctly is a big part of it. I started doing abs 4-5 days a week 20 min p.day. My belly has shrunk significatly. Here are my tips for you.

1. Eat the right foods

Have you heard that lemons are an acid. If you include them in your food daily they can shrink belly fat? Also look up the apple cider diet. Drinking water with a few tablespoons of apple cider, honey, (and i forgot what other ingredient) each day has been proven to trim your belly! BUT...make sure your eating your fruits and vegies. I'm not expert but I believe foods with fiber (pears, whole grains, vegies) are good for that. Make sure your eating clean non processed foods and follow that food pyramid.

2. Form

So you've got all these amazing ab moves you looked up. And your sitting there about to crunch it out. Remember to keep your form right. First hold your belly in. Bellybutton to spine. When doing floor work on your back, make sure your lower back is pressed to the ground throughout the exercise. For planks, make sure your shoulders are above elbows and you are in a straight plank position. IF YOUR FORM IS WRONG, STOP AND RESET. THERE IS NO POINT IN DOING THE EXERCISE WITH THE WRONG FORM!

3. Don't JUST Do Crunches

Crunches are great, fast and slow. But you can't just work one part of your tummy. To get abs you must work obliques, lower abs, upper and transverse abdominals (the part that wraps all around your tummy). Ad a 5lb weight to your crunches, lift and alternate legs, switch it up. Go to an abs class, do a youtube and google search, make up ab moves. Do more than crunches to see the full results.

4. Switch it Up!

You'll want to switch out 4-5 moves every 2 weeks or do a new ab routine completely. Don't let your body get used to the same old ruetine.

5. Add Some Balance

You cant just get fully sculpted abs by using one tool. Try the swiss ball and do some jacknifes, pikes, swiss ball crunches, and russian twists. Adding the element of balance will help you have a strong core which is necessary for all exercises.

6. BREATH

Sounds easy, but please do this. Inhale on your rest, exhale on the exursion.

7. Consistant

You can work your abs everyday. I recommend beginning with 4-5 days a week for 10 min, then progress to 15, then 20min. I feel this is the most common mistake, not doing enough. You MUST feel a burn and feel you are working your core.

8. HAVE FUN

Abs can be tough, put on your ipod and go!

Dark Chocolate

I've decided to make a post all about dark chocolate because it really is amazing. No not milk chocolate, white chocolate. I'm talking about pure dark chocolate. Heres why...

1. I'm no expert but I do know dark chocolate contains antioxidants and if you eat a small piece everyday its good for your heart.

2. Curbs appetite. If its in the middle of the week, or on a day you get a craving for something sweet, eat some dark chocolate. The mall is the biggest temptation for me. When I brought of piece of dark chocolate with me to chew on, I didn't crave anything else, I was completely satisfied.

3. Makes you feel happy. Enough said. No really, I read scientists conducted some research and dark chocolate releases pleasure and happiness or something like that. Like I said, I'm not an expert. :D

NOTE: Read nutrition facts. Get the dark chocolate that is the most pure with lots of cocoa at least 70%. I highly reccomend Sugar Free Dark Chocolate from Trader Joes!

What Does A Day of Healthy Eating Look Like?

My typical day of eating, and reasons why...

1. Cereal & Milk, 2 Slices Whole Grain Wheat Bread with Peanut Butter, Grapes, Tea
2. Egg Omlet: Mozerella or Feta Cheese, Peppers, Onions, Turkey
3. Cup of Broccoli & Vegetables, Flavored with Lemon, Piece of Salmon Fish, Tea
4. Cup of Corn, Yogart, few slices of Mozerella Cheese
5. Cup of Oatmeal, Pear
6. All Bran Crackers, Salsa, Tea

1. Notice I’ve got the carbohydrate meal first. If you work out in the morning you’ll want to start your day with a small carbohydrate based meal to give you energy.

2. Eggs and Turkey have plenty of protein. These are foods I eat to replenish my body after an intense strength workout.

3. Lemons are fantastic ways to flavor foods such as vegetables or fish. Plus lemons promote weight loss by burning the acid in the stomach waistline.

4. The fourth mini meal includes yogart that is an excellent source of dairy. Activia yogart by Dannon is highly recommended and helps greatly with indigestion.

5. Pears are great sources of fiber, and so is oatmeal. (Don't add too much sugar and butter. Don't add any if at all possible).

6. All Bran Crackers by Kellogs are a great snack 18 crackers =only 120 calories, Salsa is only 10 calories for every 2 tablespoon. And remember to flavor your tea with lemon! Wow what a great midnight low calorie snack!

Types of Exercises and Their Benefits

When people begin exercising and want to loose weight they think CARDIO, CARDIO, CARDIO. Not necessarily true. Add some 5lb weights for resistance and this will burn weight as well as give you definition. Don't expect to get Michelle Obama arms by just running on tredmill or roller blading. Put some weights on your arms and pump it, and maybe you'll see some more definition. Heres a list of exercises, all of which I've tried. Which one is best for you?

Dancing- Fun aerobic exercise that can tone as well

Aerobics Classes- Great aerobic exercise which gets the heart pumping

Tredmills/Elypticals- Great cardio. Add weights for resistance and strength

Spinning- Excellent for leg sculpting. Great overall cardio, also will target waiste and arms for isometric movement of keeping arms on the bar

Swimming- Great low or high impact cardio. Although you may add foam weights for resistence and strength workout. Good for every muscle group. Swimming is fun and doesn't even feel like your working out!

Boxing- Ladies, this will make you feel tough and is a good cardio workout. Good for every muscle group. Let out some steam and burn off some calories.

Roller Blading/Ice Skating- Fun way to burn lots of calories, tone legs, outer AND inner thighs!

Pilates/Yoga- Promotes weight loss. Do not over look the benefits of pilates and yoga. Your body needs a good stretch! Pilates will make you grow 1 and 1/2 inch taller. These exercises will give you confidence, balance, and that tall lean look. Over time will help with flexability, and reduces stress!

Exercise-How much and what kind??

Exercising, where do I begin? This is a part people tend to hate. When people think of exercise they think bicep presses and squats. Not necessarily the only option. The important thing to do is first find something you LIKE TO DO, and make a sport out of it. There are so many options! Gyms are great because large ones have classes including aerobics, dancing, spinning, yoga/pilates, weight training, and more! Perhaps your not interested? Purchase roller blades, a bike, take swimming or dance lessons, join a boxing gym. Do what you can to keep you sweating. How much of exercising is dependent on your body type and goals. Someone beginning an exercise program should start of slow, then do more, then once you reach your goal even out the amount of exercise to maintain. I will explain in further details in the next few blogs!

Balance Is Key

Your day of eating should consist of 5-6 small meals including fruits, vegetables, whole grains, fish ect. (Look at the food pyramid as guide). The most important thing are vegetables. Besides sugar=belly fat, and ladies we don't want that! If you focus on the vegetables, you won't have room for the other stuff! So eat balanced meals! :)