Burn fat without the sweat!

Women have always dreamed of having that perfect silhouette, however most people would refuse to stick to a fitness program that requires them to stretch muscles and make an effort to go to the gym. So here’s a couple of ways to lose weight without the sweat!

Here’s my favorite 5 diet tricks to share:

1. Drink Cold Water

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People normally thinks that if you want to burn fat after a meal, drink hot water. Well, that’s what i’ve been told. People say that drinking cold water will “solidify” the oily food that you have digested. But i’s actually quite the opposite.

Truth is, the human body is trying to maintain a certain temperature. Drinking cold water will make the body compensate for the sudden temperature drop,  thus making us burn fuel to keep the body warm. According to studies, One 16 ounce glass of cold water can burn up to 17.5 calories, no treadmill required.

2. Eat at a smaller plate.

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Dishware size is an influencing factor in the portion sizes that we eat. According to the Small Plate Movement, you can drop 18 pounds this year just by changing plates. Of course, eating at a larger plate would make you eat more. This is because we have the tendency to fill in the spaces in our plate and which results to over-eating. So if you don’t want over consumption, you need to consider dishware size.

You can start with a plate that’s between 9 and 10 inches in diameter, closer to the size of your grandmother’s china. In my case, eating at a bowl is better. It makes me feel like i’ve already eaten a lot when I really haven’t. So just use the kind of plate that works for you.

3. Warm up your oil.

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Honestly, I would never suggest frying your food. Obvious reason is because of the oil that the food will absorb, which will eventually get into your body. But if you are a fan of deep fried foods, and its just too difficult to resist it, then you should warm up your oil properly.

Cold oil is often absorbed by meat and veggies. Of course, you cannot lose weight by just doing this trick, but at least it will  reduce the calorie intake so you can enjoy your delicious fried foods.

4. Eat slowly

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Our brains registers fullness about 20 minutes after our stomachs. So for long-term success at weight control, slowing down the pace of eating is key. You can try behavioral techniques such as chewing foods 15 chews before swallowing, or putting your fork down between bites. Even using a baby spoon can help you slow down.

You can also try drinking water in between. This will help slow down your eating process. And it’s certainly healthy for you. So after every swallow of food, take a small sip of water before picking up the fork again.

By making a few easy changes to your eating style, you can slow down your swallowing and allow your brain to catch up with your belly. As a result, you’ll consume fewer calories without feeling any less satisfied. Plus, you’ll be able to continue to enjoy your favorite foods because you’ll be at less risk of overindulging.

5. Spicy foods help

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Spicy foods speeds up your metabolism. The main element that gives chilis their heat – capsaicin – is responsible for creating this effect, as it creates heat generation and raises body temperature upon consumption.

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Many scientists are now claiming that capsaicin not only tells the body to burn off calories (rather than store them) but it also turns your existing fat into a form of fat that can easily “self-destruct”. They also claim that capsaicin helps decrease your appetite and it’s also a powerful antioxidant. Sounds good, right?

So the next time you’re going to cook dinner, you might want to consider adding chili to your recipe.

6. Sleep well

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A hungry tummy plus lack of sleep is the perfect recipe to sabotage your waistline. Believe me. I’ve experienced this many times. Consider this, when you’re low at energy, you are most likely to grab a cup of coffee, and of course doughnuts usually goes with it. Humans have always have the tendency to grab a comfort food when we need a kick of energy.

Another thing about it is it slows down your metabolism. Sleeping is the time for our muscles to recover, if you’re not getting much of it then you are most likely to lose muscles and store up more fat.  Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your sleep, and its true in a way.

According to research, on average, we need about 7.5 hours of quality sleep per night, he says. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight”. explains Michael Breus, PhD.

And of course, if you had enough sleep the night before, you are most likely to have enough energy to workout again the next day. So stop staying up late and hit the hay!

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Reminder: These 6 items are just tricks. It does not guarantee that doing these 6 steps will help you shed enormous amount of weight. Of course, diet and exercise is still the best way to stay in shape.

I hope this blog helps.

Stay Happy and Pretty ladies!

Godbless!

“Let food be thy medicine and medicine be thy food”

― Hippocrates

Your Period and Your Cravings

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Women experience different symptoms (PMS) during their menstrual month. Some may experience bloating, cramping, fatigue, depression, and migrane and of course, its that time of the month when you crave more food than usual and its like you’ve turned into an eating machine. Yes, you’re not the only one who experiences that. Many women find themselves eating more just before, during, or after their period.

The Reason

During this season, your body burns more calories because your body is not in its normal work load. There is an additional activity taking place internally and thus, your body is working hard meaning it needs more fuel. In my case, I eat more during my period. I feel weak and inadequate during this time of the month and so I feel like I want to eat more.

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Research say that the female metabolism increases up to 10% during this time. An increase in metabolism can lead to an increase in appetite because your body burns more, then it needs to refuel after. Another reason for your cravings is because of hormonal changes and blood loss. I think the same principle goes when you donate blood, you feel more hungry after.

Your Food Intake

It really is difficult to ignore the urge to eat during period. Your hormones are on its highest level and it feels like you want to treat yourself with an ice cream or maybe a bag of Doritos will do too. The level of hunger varies from person to person. However, research suggests that in the days before your period, it is likely that you are consuming extra calories. According to Weight Watchers, you intake an average of 100 to 200 calories more than usual before your period.

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Another thing to keep in mind is you can gain water weight because of the salty foods that you have eaten during your period. Sure your metabolism increases during this time, but even though your metabolism rate increases up to 10% percent, lack of control could sabotage the days that you have sacrificed working out.

What To Do?

Unfortunately, there’s nothing that you can do to stop your cravings. However,  there are ways to prepare your body and to help block the extra calories that your body body has taken during this season.

1. Exercise

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The best way to burn the extra calories that you digested is of course to burn it off at the gym. An average woman during period eats more than 200 calories; and an hour of doing cardio exercise at the gym burns around 400-600 calories depending on your weight. That way, you can balance it out by calorie intake vs. workout. So if you don’t want those extra pounds, hit the gym.

2. Eat Fruits and Vegetables

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Vegetables are of course, high in fiber. Eating more of these will make you feel full without digesting much calories. Not only are they rich in iron and B vitamins; their high fiber count also can help with digestive problems which often occurs during your menstrual cycle.

3.  Eat Whole Grains

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Whole grains are healthy choices when it comes to carbohydrates. Just like fruit, the fiber in whole grains can help you feel full and helps with digestion especially during your period. Whole grains also include complex carbohydrates, which provide important vitamins and minerals too.

4. Eat Red Meat

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Of course red meats are known to be a good source of iron. A high content of blood is lost during period, and so we need to include red meat to our diet to help us regain the energy that we lost. By including this to your meal, you won’t be needing more food to it as it helps to refuel your body.

5. Control-Portion, Portion-Control

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If you really can’t stand eating cookies, cakes, chocolates, or junk foods, then portion-control rule always works. Don’t binge. Discipline yourself. Remember that these cravings come every month. They can definitely make you gain 5-10lbs in a week’s tme.

In Conlusion

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Truly, our bodies seem to tell us to eat more during our period. The cravings are difficult to ignore. (I am guilty of that!) In my case, I am not really a fan of sweets, but during my period, I usually crave for redvelvets  and vanilla ice cream, I could eat half dozen of redvelvets in one sitting -_-  #dietfail. Hahaha!

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But of course we can prevent these by making healthier food choices. Even though our bodies compensates by metabolizing more, I wouldn’t suggest eating purposefully while on your period. Our bodies know when it needs more energy, it will let  you know when to eat and when to stop.

Thing is, you should choose a plan that works for you, whether it be burning it off at the gym, replacing it with healthier foods, or  controlling the portion sizes. Listen to your body and don’t give in to temptations easily. As what they say, MIND OVER MATTER always works! 🙂

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I hope this blog helps.

Stay Healthy and Pretty girls! ❤

God bless everyone! 🙂

… He (Boaz) said to her “Come here and eat some bread and dip your morsel in the wine.” So she sat beside the reapers, and he passed to her roasted grain. And she ate until she was satisfied- Ruth 2:14

On a fruit diet?

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FRUITS. Known to be rich in fiber, and an excellent source of energy and nutrition. It keeps the body hydrated and of course, as we all know most fruits and vegetables are low in fat and calories making them ideal for use in weight loss.

So here are my TOP 5 Healthy and Ideal Fruits to Eat for Weight Loss.

1. Raspberries

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Raspberries are at the top of the list of high fiber fruits. Not only that they are colorful and fun to eat, but berries are loaded with vitamin C and fiber, and they are also one of the fruits with the lowest sugar content.  They are also low in calories:  1 cup of strawberries has only 50 calories; 1 cup of blueberries has 80 calories; 1 cup of raspberries has 65 calories; and 1 cup of blackberries has only 60 calories.  Craving for something sweet? Why not try berries instead? 🙂

2. Oranges

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Of course its famous for its vitamin C qualities, which helps to prevent you from having illness plus it makes your skin glow and maintains the beauty of your hair. But another amazing quality of this citrus fruit is that its caloric value is small. One large orange  provides 86 calories which makes it ideal for snacks. Also, its size lets us forget about hunger for some time during the diet.

 3. Bananas

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Known to be an energy fruit. A glass of water plus this fruit is the perfect combination to give you that extra energy in working out. Bananas are best known for containing large amounts of potassium, magnesium and vitamin B6 and are surprisingly low in calories. The average large ripe banana, which ranges from 7 to 8 inches long, contains only 105 calories.

4. Apples

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They say that “An apple a day keeps the doctor away”. Apples are definitely one of the healthiest fruits you can eat.  A medium apple has less than 100 calories, while a small apple  contains 55 cal, more than 4 grams of fiber, and a good dose of vitamin C. The vitamins and minerals especially the fiber which this fruit contains helps you feel full longer as it expands in your stomach, so it takes less food to satisfy your hunger.

5. Grapes

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For me, this is the best snack fruit. First, because they are bite size and it makes it easy to control portion sizes. Second, they’re sweet and you can eat as much as you can without the feeling of being guilty after. Thirty-two (32) seedless grapes are considered equal to one cup of fruit which contains only 110 calories. Another thing about it is that its a natural diuretic and laxative which helps eliminate waste and water weight.

The truth about it.

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Adding fruits to your diet is essential for good health and of course, to help us lose weight. Fruits are sweet, which can be a replacement for unhealthy sweet snacks that we usually have. They are low in calories and fat, and high in fiber which are the 3 most important ingredients for weight loss. Not only that it helps in shedding pounds, but it also helps in making us look young and feel great because it contains plenty of vitamins, minerals and antioxidants.

Thing is, fruits actually weigh a lot, but they don’t have as much as many calories compared to other foods. Example, Calories in 100g of Cadbury’s chocolate milk =520 calories. While 100g of the following contains.. berries= 27.6 cal, Oranges= 62.1 cal, Banana=95 cal, and Grapes=61.5 cal.

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So get my point? Same amount but wayyyyy lesser in calories. You will feel just as full as you’ve eaten the same amount of food but you’ve saved a lot of calories. I wouldn’t recommend having an all fruit diet because the goal here is to always have a balanced meal. But I would suggest EXCHANGING your bad food habits into healthy ones.  So instead of grabbing a chocolate bar, cookies, or donuts, why not eat fruits instead? 🙂

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I hope this post helps.

Stay Healthy and Pretty girls! ❤ God bless everyone! 🙂

Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.- 3 John 1:2

Black Rice: The Forbidden Rice

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According to history, Black rice originated in Asia having said that it was cultivated from China around 150 BC. In ancient times, black rice was regarded as “Forbidden Rice” mainly because way back, this rice was only for royalty.  Regular people like you and me, are not allowed near this royal rice. One who consumes it without approval from the authorities could be put to death.

Yes, that’s how royal this rice was before. They believed that it has something ‘super’ about it that would help them lengthen their lives, thus, lengthen their reign. And true to its history, it must really have something about it that preserves the emperors lives for recent studies shows that black rice is rich in anti-oxidants, much more than blueberries which are famous for their anti-aging properties.

Nowadays, black rice is not so forbidden anymore. Royals and the regulars can now enjoy its health benefits without one being hanged or put to death. Even chinese people themselves don’t eat much of it nowadays, and if they do they only eat it on very rare occasions. But before I go on any further, let me discuss first the differences between white rice and  this amazing colored rice.

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According to “Consumer Reports ShopSmart” of  April 2011 issue

“Any whole – grain rice , including black, brown, purple, red, wild, and half milled , contains more fiber, iron and vitamins than white rice.White rice loses much of its nutritional  value in the refining process that strips it of its germ and outer bran layer. Recent research has linked an as yet unnamed compound in that layer to reduced blood pressure and a lower risk of clogged arteries. And black rice, in particular , contains a high level of anthocyanins, a class of disease – fighting antioxidants.  ”

Rice for most Asians, is a staple food.  White rice, is the most common type that we (Asians) mostly use. However, white rice may not be the best when it comes to diet and nutrition.

Just as it was mentioned above, white rice loses much of its nutritional value in the refining process. In the process, the husk, bran, and germ are removed which helps alter its flavor, texture and appearance which also helps prevent spoilage and extend its storage life.  However, important nutrients in white rice are removed including B1, B3 and iron. Apart from that, white rice is relatively fiber free. Because of this, white rice is digested rapidly. Meaning, even if you eat a large amount of this rice, you will still soon feel hungry again which causes you to snack,  and which would likely lead to weight gain.

Black rice on the other hand, AH-MAH-ZING as it claims to be, would be the best choice when it comes to diet, health, and nutrition.

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First, black rice is Rich in Fiber. According to my research, black rice is only partially milled, which helps remain its fibrous parts. Of course we all know that fiber is important. It acts as our cleaning agent which helps our colon free from toxins, cholesterol, and other unhealthy stuff that we digested. In addition, fiber is slow digesting. Which means that it will help you feeling full and will prevent you from snacking, thus, reduces your chance of weight gain.

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Second, its Rich in Anti-oxidants. According to the American Chemical Society, a spoonful of black rice bran has more antioxidants than a spoonful of blueberries. This rice contains the B-complex vitamins, riboflavin, thiamin, B5 and B6, minerals, iron, calcium, magnesium, etc.  Plus, its rich in Vitamin E! of course we know that vitamin E is a skin vitamin.  And according to my research, its color comes from anthocyanin molecules which are known to have have potent antioxidant properties which help to protect our bodies from cardio-vascular diseases and cancers. You can read more of its benefits here http://www.blackrice.com/q/1/

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Third, its Low in Calories. Remember my post about how important counting your calories are?  Read here. https://slicenlife.wordpress.com/2013/01/30/food-amount/

Well, One cup of cooked white rice contains around 205-241 calories. While Black rice only has 160 calories per cup, lower than brown which has 185-216 calories. This is a huge difference if you are concious about your weight, I think you can burn 81 calories difference in the treadmill for 15-20 minutes with 7.0 speed. So if you are interested in weight loss, black rice of course is your best bet. You can eat as much as you want, without going beyond your calorie budget for the day.

Final Note: Black rice does provide many benefits  including prevention and treatment of some serious ailments. Even brown and red rice are pale in comparison to its health benefits. Of course, it won’t be called a ‘super food’ for no reason.

In my experience, I can say that black rice really is a good choice in diet and nutrition. I can eat as much as I want without having the guilt feeling of eating too much. Haha! The only downside that I see with this rice is its much more expensive than the ordinary rice. In the Philippines, its around 2-3x the cost of an ordinary white rice.

I don’t believe that its difficult to cook either. Some people soak it in the water for 30 minutes before cooking it with 2:1 ratio. (2 cups of water in 1 cup of black rice). But I do otherwise to save time. I use 3:1 ratio so that I don’t have to do the soaking process anymore. You’ll get the same thing, believe me. 🙂

Another thing about it, it much more chewey compared to white rice. But in my case, I liked it better. Or maybe i’ve just gotten used to it. Haha. You can try mixing white rice to your black rice if you think that it tastes weird or if you’re not comfortable with its color.

Here’s a simple BLACK RICE RECIPE to start with.

Brazilian Style Calamari with Black Rice

Ingredients:

2 ½ cups water

1 cup black rice

1 small onion, diced

1 large garlic clove, minced

2 tablespoons unsalted butter

Salt and freshly ground pepper

2 ½ tablespoons extra-virgin olive oil

¾ lb medium shrimp shelled and de-veined

1 teaspoon chopped rosemary

¾ pound (clean) squid, bodies sliced diagonally

1/3 cup white wine

½ cup tomato sauce

Directions

Bring the water to a boil with the rice added in a medium saucepan. Cover and simmer 45 minutes over moderately low heat or until tender. . In a medium skillet, cook the onion , garlic and butter over moderate heat until limp. Stir in the cooked rice, add a dash of salt and/or pepper, and cover on low.

Add the shrimp,1/2 teaspoon of the rosemary; season with salt and pepper to a wok or large skillet with vegetable oil. Cook on medium heat on both sides until white, then remove to a plate. On medium high add the olive oil and.1/2 of the squid and 1/4 teaspoon of the rosemary; seasoned with salt &pepper. Cook until squid is firm, (very fast); then remove to a plate; repeat the process for the remaining squid.

Add the wine to the used skillet and heat for around a minute. Add the tomato sauce and the seafood; heat throughout. Serve shrimp, squid and sauce atop a Black Rice pilaf.

Recipe Source: http://www.blackrice.com/recipes/3/

Hope this blog helps!

Stay Happy and Pretty! ❤ God bless everyone! 🙂

Genesis 1:29 And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.

FOOD AMOUNT?

In weight loss or weight gain, counting your food amount is important.

So how do you count food amount? Say hello to CALORIES.

You must admit, this term is too familiar. It’s everywhere! You can hear people talking about it, counting it, plus you cannot find something at the supermarket that does not list its calories per serving somewhere in the package.

But have you ever wondered what exactly a calorie is?

A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy. For example, a gallon (about 4 liters) of gasoline contains about 31,000,000 calories.

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When it comes to weight loss, counting your calories is important. Again, COUNTING YOUR CALORIES IS IMPORTANT!

Question 1: “so.. how much calories do I need to take per day in order to lose weight?”

Answer: Recommended calorie intake varies from person to person. It depends on a person’s age, weight, height, and on how much activity you do per day.

But if you want to check the exact daily amount of calories you need, here’s an effective tool to do that.

http://www.freedieting.com/tools/calorie_calculator.htm

As for me, according to this awesome calorie calculator, I can eat as much as 1,908 calories per day including exercise.  (I workout 4-5x a week, btw) Now that’s my MAINTAINING CALORIE INTAKE PER DAY. Meaning, if I go beyond 1,908 calories I am most likely to gain weight.

Now in weight loss, 1,200 calories is the SAFEST CALORIE COUNT PER DAY for you to lose weight while you can still work and do activities effectively. Remember that calories are the amount of energy in a food. Meaning, NOT ENOUGH CALORIES, NOT ENOUGH ENERGY.

For some people, they limit their calorie intake around 700-800 calories per day but I wouldn’t suggest that. Surely you will lose weight but believe me, you cannot work effectively if you are going to less than 1,200.

Question 2: “So how do I track my calories?”

Answer: Try this website, http://www.myfitnesspal.com/ This website will allow you to track your calories effectively. You will be asked to choose your goal weight, and the calorie limit you want to have per day. You also need to input your food intake from breakfast to dinner. Then this tool will calculate the calories of the food that you had. Say, you had pizza for breakfast, it will ask more specific details like the brand, how many slices, etc. Don’t worry about filipino food, they also have it in this website. 🙂

They have everything here, fast food, sweets, canned foods, etc. I can say that you can eat anything you want for as long as you track your calories and you don’t go beyond your calorie limit per day. This is good especially for those who doesn’t want to be deprived of the food that they want to eat.

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If you limit your calories in 1,200 this tool will show you the remaining calories you can eat because it subtracts the number of calories you already had for the day. It also shows you what weight you can expect in a number of weeks if you maintain your calorie limit.

You can also include the exercise you did on that day. Say, you did cardio exercise (treadmill) for 30 minutes, this tool will show you how much calories you burned in your cardio exercise. Let’s say you burned around 150 calories, that will be added to your calorie limit. So 12000+150= 1350 calories.

Meaning, IF YOU WANT TO EAT MORE, YOU ALSO NEED TO EXERCISE MORE. 🙂  Believe me, try this website. It will surely help you reach your goal.

To maintain a healthy weight, you need to balance the amount of calories you consume through food and drink with the amount of calories you burn through physical activity.

Tip: Get educated. Read blogs, or books about dieting and choose which is the most effective for you. Get a diet buddy. YOU NEED THE ENCOURAGEMENT.  Again, again, again, count your calories, and be concious about it.  Do not do estimates! The amount of calories in a food can be deceiving, especially for sweets. Eat anything you want, just don’t go beyond your daily calorie limit! Do not eat when you’re not hungry and stop eating when you are already full.

Last but not the least, Be serious about losing weight. Focus. You have to decide your goal weight. I know its frustrating at first, but DON’T GIVE UP. Believe me, I’ve been in that sea of frustration a couple of times before.  Again, NEVER GIVE UP. Just keep on going! 🙂

 

I hope this blog helps.

Stay Healthy and Pretty!

God bless everyone! 🙂