Follow @BeeTahan HEALTHY, FIT & BEAUTIFUL

stayfitbuzz:

The only kinda secret is that you gotta know what you are doing and have the right information at hand…

=> http://www.fitzspiration.com/stay-fit-buzz-lifestyle-diet-free-download

fitforinfinity:

EAT HEALTHILY — Incorporate lots of wholesome, healthy foods into your diet, and cut out as many processed foods as you can! Don’t be afraid of fruits, veggies, whole grains, and nuts. The more colorful your plate, the better — and don’t forget to drink enough water as well!

EAT ENOUGH — If you’re not eating enough food, your body lacks the energy it needs to function at its best, including helping you lose weight! Eat enough food for your current height and weight, and your body will thank you in the end.

EXERCISE REGULARLY — Find an exercise that you like to do, and keep doing it! When you get into a rhythm of exercising daily, it’ll be harder to break that habit. Keep in mind that a part of exercising regularly means resting regularly as well — recovery periods are just as important to weight loss and muscle growth as the time in the gym.

HAVE FUN! — Possibly the most important part of any weight loss journey! There will be stressful times, but don’t let them get you down. As soon as eating or exercising feels like a chore, or something you can’t stop thinking about, take a break! Treat yourself to your favorite type of cookie, or go out with your friends. Your mental health is just as important as your physical health!

  • When you’re hungry, EAT.

Restricting yourself too much can lead to a binge. If you’re feeling hungry (not bored) you should eat. Have a glass of water with a fruit or a handful of nuts.

  • Eat slowly

It takes about 20 minutes for your body to tell your brain that you’re full and to stop eating. When you eat slowly, you’re eating less between when you become full and when your brain knows it.

  • Drink water first

2 glasses of water before a meal makes you feel fuller. Studies show that those who drink water before meals lost more weight.

  • Tell pushy bitches to calm down

We all have that friend who insists that you eat that 2nd helping. A firm “No, seriously.” or a “Whyyyy must you try to sabotage my good eating? I don’t want it” with a smile will shut them up.

  • Use smaller plates

Trick yourself into thinking you’re eating more by using a smaller plate.

  • Put away leftovers before sitting down to your meal

As soon as you’re done cooking, put everything you dont plan on eating away. That way, there’s less temptation to head back for seconds. This works at restaurants too! Bring your own tupperware or ask for a box when your food arrives. Put what you don’t plan on eating away before you take your first bite.

  • Focus on your food

Sit down with just your food. Don’t watch TV and dont scroll through tumblr. You’re less likely to realize how much you’ve eaten or if you’re full when your mind is busy elsewhere.

  • Cant control it? Don’t buy it.

If you have a certain food (like icecream, lord help me) that you can’t control yourself around - don’t buy it. You cant eat what isn’t in your house! If you’re dying it, call someone up and go out for it. That way you can plan how much and what you’re going to eat beforehand, and you’re more likely to make better choices about what you get (ie, a single scoop of sorbet vs. a pint of phish food)

  • Relax first

Incorporate some yoga or meditation into your day. Keeping yourself relaxed will help with stress eating. (Plus yoga helps with literally everything, ok?)

  • Forgive yourself

If you had a shitty night food-wise (or day, or week, or month. whatever) FORGIVE YOURSELF and move on. Don’t keep eating badly because you think you’ve ruined it. The sooner you go back to eating right, the better. Read this and keep moving forward toward your goal.

(Source: recoverykitty)

theperfectblend:

~Boost Your Metabolism~

(Source: live--love--fitness)

thefitty:

How To Repair A Damaged Metabolism

If you’ve caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all. The good news is, metabolic damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise (almost never any weight training).

It may take a little longer if you have really messed things up with severe starvation dieting in the past, especially if you’ve lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.

Most people get an almost immediate boost in metabolic rate when they start the Burn The Fat program. However, the results are not going to be “overnight.” Give it a little time…

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it’s burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism really will become like a turbo charged engine, and I’m not exaggerating when I say that.

What’s most important for upping your metabolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.

That includes:

  • Meal frequency: eat 5-6 small meals per day
  • Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
  • Sufficient caloric intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
  • Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
  • Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
  • Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)

The weight training is extremely important in cases of “metabolic damage” because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.

The men don’t usually have a problem with the weight training, but I still hear women say they don’t want to lift weights as part of their fat loss programs. Well, people who wont lift weights can expect a very, very long metabolism “repair process” if they achieve it at all.

Consistency is the key.

Nothing will undermine the “re-building” of your metabolism like inconsistency. If you stop and start, or skip meals and workouts often, you will not even get off the ground.

After your metabolism is back up where it should be, it takes continued “stoking” of the metabolic furnace to keep it there. Once you get your metabolic engine running, you’ve got to keep feeding it fuel or the fire will die down.

Picture an old fashioned wood burning stove…

Imagine you’re in a cabin up in the mountains in the winter. It’s cold in there and you want to keep the cabin warm. Can you achieve this by feeding the fire once or twice per day? Nope. Not enough fuel to burn, so not much heat is generated.

What if you just toss an entire pile of wood in the stove all at once? Will that work? Nope. Lots of fuel, but can’t all be used at once… it just smothers the fire and the excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove, will that work? Nope – too quickly burning.

You have to keep putting small amounts of wood (the right type of fuel) on the fire at regular intervals or the fire burns out.

It’s also difficult to get the fire lit again. In the case of metabolism, it’s like going through that initial few weeks of overcoming inertia all over again.

Your goal is to get your metabolism burning hot and keep it burning and this cannot be achieved by missing meals, missing workouts or with sporadic, infrequent training.

I have only seen a handful of cases where all these things were done properly and there was still a longer “repair” process.

For example, one case was former ballet dancer. At 5′ 5″, she was previously 110 lbs and had increased to about 145 or so. She didn’t want to reach her previous 110, but find a happy medium of about 125 lbs.

I figured with 20 lbs to cut, this would be a simple and predictable process, but she had a challenging time (and I didn’t know why at first).

I later found out that she had been anorexic and bulimic for many years. This had caused a lot of damage, and although she did reach her goal, it took about twice as long as we had anticipated.

The good news is, even in this extreme case, the same nutrition and training principles worked! It just took a little longer. And by the way her program included some serious training with free weights and she ate a lot more (clean) food than she had ever eaten before. No “starvation!”

That’s the power of burning the fat and feeding the muscles… Trying to starve the fat with crash diets is what causes the metabolic damage in the first place!


makemesweatx:

l e m o n

promotes healthy weight-loss due to digestive aid and liver cleansing abilities · prevents acne · lessens anxiety · heals canker sores · helps neutralize fevers and chills · fights fatigue · freshens breath · heals hypertension · fights inflammation · boosts the immune system to fight bacterial and viral infections

o r a n g e

prevents the hardening of arteries · scavenges cancer-causing free radicals · lowers ldl cholesterol levels · relieves constipation by stimulating digestive juices · promotes healthy sperm production · lowers high blood pressure · prevents kidney stones · protects skin from free radical damage · lowers the risk of stomach ulcers · fights viral infections

l i m e

rejuvenates skin and reduces body odor · aids in digestion · prevents constipation by clearing the excretory system · help heal peptic and oral ulcers · the peel’s aromas help to relieve nausea and congestion (just scratch it and inhale!) · promotes eye health · aids in healthy weight-loss · prevents urinary disorders · prevents arthritis and rheumatism, diabetes, and cancer

g r a p e f r u i t

increases metabolism · prevents arthritis · scavenges cancer-causing free radicals in the body · helps lower bad cholesterol (consult your doctor before consuming if you are on prescription drugs) · prevents common cold and fevers · dissolves gallstones · enhances liver function and digestive processes · improves skin complexion

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reminder: be aware that although citrus fruit is very acidic, you should wait 30 minutes before brushing your teeth in order to protect your enamel. the reason for waiting is to allow time for your saliva to neutralize the pH in your mouth, which prevents enamel softening and decay when brushed later. read more about it here. also, do not consume the seeds of any citrus fruits.

(Source: kathryncamillefitness)


fit-and-slim:

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 Butter

Crankiness 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.


Read more: Foods to Improve Moods - Healthy Living Tips at WomansDay.com - Woman’s Day

(Source: thisblogisntaboutoreos)

muffintop-less:

5 Foods That Fight Bloat

  • Papaya - There’s some research that says the enzyme in papaya may aid digestion.
  • Oatmeal - According to Harlan, in a recent meta-analysis of a number of studies related to digestion, researchers found that oat bran can be particularly beneficial.
  • Yogurt - The key is to make sure you’re choosing a yogurt that has “active cultures,” which will increase the number of “good” bacteria in your gut, helping you digest more efficiently and preventing that belly from blowing up. Harlan says to look for organic plain yogurt (which is very likely to contain the active cultures), and to steer clear of anything with “fruit on the bottom.”
  • Asparagus - There’s some really interesting new data aboutasparagus that indicates that it has some probiotic benefits,” says Harlan. So it may ease the build-up of gas and, because of its diuretic properties, also flush waste and excess water from your body.
  • Quinoa - The potassium in quinoa has been shown to beat bloat — plus, this South American grain is a great source of the minerals magnesium, phosphorous and especially manganese. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours.
- Self Magazine!
Anonymous asked:
so i'm on a diet but i keep getting this craving to eat chocolate. what do you do????

The answer is simple. Eat chocolate. Ehehe, let me elaborate! Moderation is key. You CAN eat that piece of chocolate but control your portions. Also, try to eat dark chocolate! I used to HATE (truly HATE) dark chocolate but, i forced myself to eat it and sooner, i got used to the taste and started to ACTUALLY like it (:

I hope that helps (:

xoxo.


imperfectatbest:

Running Tips for beginners or experts! 

  1. Wear spandex shorts under your regular running shorts so you don’t chafe
  2. Cotton socks will only lead to blisters; invest in socks designed for running.
  3. Join your local running club—check with your local running store fitness center and/or recreation department to find one
  4. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
  5. Remember that- It gets easier.
  6. Accept and appreciate the fact that not every single run can be a good one
  7. Do not compare yourself to others. Run within yourself and for yourself first.
  8. Even a bad run is better then no run at all
  9. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
  10. Don’t be discouraged if you don’t experience weight loss immediately
  11. Start a running blog, to see your progress and set goals
  12. Hydrate. Make it a habit to drink water throughout the day
  13. On long runs eat something every hour—whether you feel like it or not
  14. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
  15. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
  16. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
  17. Do not increase your mileage more than 10 percent per week
  18. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
  19. Do not run two hard days back-to-back
  20. Ice aches and pains immediately
  21. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
  22. When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
  23. Neosporin (or another antibiotic cream) is good for chafed areas
  24. Make sure you cut your toenails short enough so they don’t jam into your Shoes
  25. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
  26. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
  27. Do not ice for more than 20 minutes at a time
  28. For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
  29. Do not use the hot tub after a race. It will increase inflammation and hinder healing
  30. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
  31. Run facing traffic.
  32. Never assume a car sees you
  33. Doubleknot your shoe laces so they will not come undone when you run\
  34. If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
  35. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
  36. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
  37. If you are breathing too hard slow down or walk a bit until you feel comfortable again
  38. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
  39. Set realistic short term and long term goals
  40. Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
  41. There’s no shame in walking
  42. Four laps around the local the high school track equals one mile
  43. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
  44. Push through rough spots by focusing on the sounds of your breath and feet touching the ground
  45. Do abdominal breathing to get rid of side cramps
  46. Run on trails if at all possible. It will be easier on your body and you’ll love it
  47. Dress as if it is 10 degrees warmer than the temperature on the thermometer
  48. Run early in the morning or later in evening to avoid mid-day heat
  49. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
  50. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears

These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
follow: http://health-freeak.tumblr.com/

peacefulserenityxhealthylife:

keepcalmanddrinkwater:

Fruit is important in your diet. But unfortunately it sometimes gets a bad name for its sugar content. There are two types of sugar in fruit, natural sugar and added sugar.

NATURAL SUGAR

Fruit contains some sugar that occurs naturally. This sugar is called fructose. Fructose, like any sugar has no nutritional value, all is does is generate energy. However, fructose foods are still naturally nutritionally rich overall. Therefore fruit is healthy. They are a very beneficial source of sugar rather than foods with sugar artificially added to them ( Candy bars etc).

ADDED SUGAR

Juice concentrate that does not have ‘100 % natural’, ‘No sugar added’ etc, usually contains more added sugar than others. Sucrose is the main sugar added here. However, many companies instead add additional fructose. But this fructose is from a chemically-formulated & very intense sweetener. Fructose is used more than sucrose because it is relatively low cost. It is also the sweetest of all naturally occurring carbohydrates and is regarded as being 1.7 times as sweet as sucrose.

How to determine if a food product has added sugar:

Check ingredients list for the following: Note: The largest ingredient will be named first on the list.

  • Brown Sugar
  • Dextrose
  • Fructose
  • Glucose
  • Corn-Syrup
  • Lactose
  • Invert Sugar
  • Raw Sugar
  • Sucrose
  • Molasses
  • Maltose

There are, unfortunately a few others too. You can eat fruit! You can eat plenty of fruit if you are eating it with plenty of vegetables, lean protein, complex carbohydrates etc. Like everything else, it just has to be eaten in moderation in a healthy-balanced diet full of variety. Fruit is a fantastic natural energy generator and is often eaten before a workout.

Eating fruit would only be bad if you where eating large amounts of it. You would have too much sugar in your diet and you would also be lacking in nutrients that you need from other foods. And your carbohydrates level may also be very high.

CLASSIFICATIONS: 

Very High in sugar, but remember it is NATURAL SUGAR: Cherries, Mangos, Figs, Grapes, Banana’s, Dried fruits like raisins.

High in sugar: Plums, Kiwis, Pineapple, Oranges.

Low to Medium amount of sugar: Strawberries, Watermelon, Peaches, Blueberries.

Lowest in Sugar: Raspberries, Blackberries, Cranberries, Rhubarb.

Looking at the classifications list, I eat a lot of those fruits. Grapes and Banana’s are classified as very high in sugar. And oranges are high in sugar. I think everyone in the weight loss / fitblr community eats them at least once a week (Bananas, oranges I mean, not all types of fruit lol, we eat fruit all day ha) ! So what fruit should I eat? ANY OF IT. You want that orange? You want that banana? Oooh high in NATURAL SUGAR. Oh well then it is not a problem. It is natural. It is ok to eat in moderation. It is ok to have an orange, a banana and ten grapes. Just like it is ok to have a chocolate bar once a week, or twice a week. It will not make you gain 10000000000 + pounds. MODERATION IS KEY.

Now, please. No more freakin’fruitin’ questions about fruit! Unless it is about which fruit is my favourite. Which I shall answer as, Strawberries & Pineapple.

X

image



I’m so thankful this exists.

thefitty:

blogilates:

HOW TO START EATING HEALTHY WHEN YOUR FAMILY DOESN’T SUPPORT YOU

It’s hard changing your lifestyle and diet when someone else is buying the groceries. For anyone who is living with stubborn parents or unhealthy housemates, this post is for you.

I get a bunch of questions daily about how to deal with parents who are not supportive of their teen’s dietary changes. Moms can be very hard headed when it comes to diet. Sometimes the topic of what ends up on the dinner table can get emotional and offensive. After all, she is the one who has been feeding you these past years – why all of a sudden are you rejecting her “love” and “care”?

For those of us that are Asian, telling your family that you will no longer eat white rice can be an extremely epic and awkward event. It is an Asian staple. You have rice at everyday. They will probably not take you seriously and then just tell you that you’re too skinny already and encourage you to eat more. In fact, they will most likely just start scooping you larger heaps of rice and filling your bowl for you. Oh, and don’ forget that they won’t let you leave the table til you finish every last grain of rice in your bowl either.

I’ve gone through numerous diet changes throughout the years – Pescatarian, Vegetarian, Dairy Free, Paleo…and it’s hard and very frustrating eating with people who are not very mindful of your dietary standpoint. In college, I did not eat red meat or poultry and every time I came home for Thanksgiving, Christmas Break, or Spring Break, my parents just could not fathom the fact that I could not eat what they were eating. My mom would PURPOSELY make ribs for dinner and be like “Oh, you can’t eat that? Haha, just have one, it’s ok!” My dad would actually make me feel bad and say “People have been eating meat for millions of years, you’re being unnatural.”

Then when I moved to the East Coast, I officially gave up white rice. I replaced it with veggies – one of the best and easily effective things I’ve done with my diet. Again, when I visited home for the h0lidays my parents would BERATE me for not eating rice.

“Oh you’re not eating rice again?”

“How can you just eat vegetables? That’s disgusting, I could never do that.”

“You’re being unhealthy by not eating grains.”

These comments made me feel so uncomfortable at the dinner table. And even though they are my parents, I found it disrespectful that they chose to not respect my dietary choices. If you are serious about making changes to what you’re eating, you really need a supportive environment. What the people around you say or do will have an impact on how successful you are. Here’s what you can do:

- Start buying your own groceries

- Start cooking for you and for your family – introduce them to your style of delicious clean eating

- Educate your family on why you’re doing what you’re doing – back it up with scientific research. Seriously. Most people shy away from attacking you if you know your stuff.

- Announce it (or just slip it in a conversation). Let your family know how you want to eat. They need to be aware of your healthy habits. This also holds you more accountable for your actions because you know there are others watching.

A really good trick in getting your mom to be on your side is to go grocery shopping with her and asking her how to pick the best fruit or choose a good vegetable. These are life skills you should learn anyway. You guys can have great conversation/bonding time and this is your chance to show her you respect her guidance while educating her on your new dietary needs. This makes her feel important and also sets the stage for a successful dinnertime experience.

If you are really SERIOUS about cutting out rice or going vegetarian but don’t know how to tell your family, just follow the steps above. I can assure you that if your family or housemates really care about you, they will respect your decision and actually help you do what you want to do. So don’t compromise, don’t settle. You’ve got this. It’s your body and your health. Fight for it.

Do you struggle with this?
(via imgTumble)

Love this see you shouldn’t starve yourself. You need to eat right&  exercise!!

Stay Fit! 


sincerely thank you !

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