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10 Must-have Vegan Apps

Posted on July 15, 2016 by Lillian Lewis / Posted in Food, Health | Tagged app, tech, tips, vegan | Leave a comment

For a lot of people, becoming a vegan is quite tough but with the advent of technology it has never been easier. Did you know there are apps that specifically cater to the vegan lifestyle? A few years ago something like that would have been unheard of, but now, what a time to be alive right? With that wonderful information, I am happy to share with you the vegan app that every happy vegan should have with them.

Happy Cow – Having trouble finding a vegan restaurant around you? Well not with this vegan app, my friend. Simply download this on your smartphone and you can easily find whatever vegan restaurant is near you, how is that not a -must-have vegan app?

Is it vegan? – Another vegan app must have for those who have trouble finding out if all the ingredients in an item are all vegan friendly. No matter how long you’ve been a vegan, there are times that you can miss out or forget an ingredient, there are just so many out there it’s no surprise however with this vegan app that won’t be too much of a concern now. Simply scan the item in question and it will give you a very good estimate if it is vegan friendly or otherwise. Awesome right?

vegEMOJI – Even emojis are going towards being vegan friendly, again what a time to be alive. While this isn’t really all that useful, I think the vegenaise is kind of cute and how many emoji apps can be called vegan app-friendly anyhow, so let’s add it to the list.

Veganagogo – Have a bad case of wanderlust but afraid of having difficult visions of traveling as a vegan? Well fear no more with Veganagogo, a vegan app made for the traveling vegan. This will help you when you are in a new place and can even go as far as thanking the chef or server using the local dialect as well.

Bunny Free – This vegan app is so important if you want to know if a company you support is known to test on animals or is involved in animal cruelty of any sort. For a vegan, it is not just about the diet, it is to live a life free from animal suffering and cruelty, this vegan app will help achieve that.

Depending on your lifestyle and needs, try having a couple or more vegan apps on your gadget to keep yourself updated and informed.

Animal-free – Now that this vegan app is around, you will be able to see an exhaustive list of animal-derived ingredients and can actively make the right choice in purchasing or using a product. This app has a list of ingredients that you want to avoid if you are a vegan and this will help you make the right choices every time you visit any store.

VeganXpress – Your favorite vegan restaurant is too far away and your meeting is in 30 minutes? Well fear not, with this vegan app you can easily find the answer to your problem. This app will help you choose vegan friendly meals from national chain restaurants, making it pretty easy to find in most places. Very convenient if you tend to work a lot and don’t have that much time to go to the local vegan restaurant, which is just sometimes too far to go to.

Vegan Nom Nom – Looking for a vegan recipe for home? Look no further than this vegan app, it has a ton of recipes that you can try and easily make at home. The wonderful thing about this vegan app? It’s absolutely free, so download it now to spice up your home recipes.

21-Day Vegan Kickstart – When you are still new to the world of veganism, this is the vegan app that you want to have. This app will not only help you start your vegan journey, it will also help you to start it properly. Download this app if you are deciding to become a vegan and need a little more help.

Whole Foods Market – This is another wonderful vegan app that can help you learn a lot more about being a vegan. It shares a ton of recipes with ‘Shopping List’ and ‘Favorites’ features plus it has a nice interface and good reviews. What more could you ask for in a vegan app? Very useful for either a new vegan or a long time one, after all you can never stop learning.

There you have it, 10 must-have apps that every vegan should have on their gadget. Remember a vegan app is only helpful if you use it properly, take the time to learn it and it shouldn’t disappoint. Stay healthy!

How To Eat Healthy Without Starving

Posted on July 13, 2016 by Lillian Lewis / Posted in Food | Tagged food, lifestyle, tips, vegan | Leave a comment

Diets can be grueling and clean eating tough for some, easy for others. But when you are just starting a new diet, even the vegan lifestyle, perhaps you may be wondering how to eat healthy without starving. Well alright starving is an extreme result but you get what I mean, whenever you are used to eating up on meat or carbs or sugars, and then you decide it’s time to clean up, after clean eating meals you feel as though you are still hungry and you really think that it is impossible to eat healthy without starving, but worry not my soon to be healthier friends, let me give you some tips to stave off that hungry monster.

Calorie count – I realize this is difficult and is a challenge for a number of people, I’m not afraid to say that I am still in the middle of learning the intricacies of calorie counting but if you really want to lose weight, this is a tried and tested way. When you start clean eating it would be ideal to really go for the calorie counters, I hear there are some apps for it in fact, but to eat healthy without starving this should definitely be a consideration. Don’t think everyone is free from this tip, even people who are on the vegan lifestyle sometimes count calories as well, but of course anyone who wants to lose weight will definitely look into this tip.

Thanks to our booming technology, researching about food and the vegan lifestyle is now a breeze!

Eat filling foods – In every meal it is ideal to always include protein, healthy fats, and fiber in order to eat healthy without starving. Hunger pang comes and goes, but when you have any of the three items mentioned, you will be less hungry or at the very least you will have the feeling of being full. As a new diet comes rolling around, it is true you have to give up or cut back on what you used to eat in abundance and because of that it feels as though you are getting hungry easier or you will be looking for something to snack on later. The three nutrients mentioned earlier is key to eat healthy without starving, they will keep you full longer and help you avoid snacking on unhealthy items as well.

Vegetables are your friends – I don’t think I need to mention this to people who have experienced the vegan diet already but just in case you didn’t know, if you want to eat healthy without starving, vegetables will go a long way for you. These wonderful little gifts of nature can really be paired off with almost anything, it can be made into any part of a meal, from a side to the entrée itself, vegetables should take at least 50% of your plate during lunch and dinner, maybe some space in your breakfast and snacks, but hey it’s all up to you how you want to go about clean eating. Control the starchy vegetables and you should lose quite a bit of weight while you are able to eat healthy without starving.

Avoid processed foods – I know they are easy and oh so convenient, but if you plan to go clean eating or lose weight, avoid them like the plague. These processed foods will have hidden calories here and there, plus it is difficult to count your calories when you aren’t 100% sure what is inside, don’t let yourself go through that headache and go with fresh food instead. Sure it takes more time and is sometimes a pain to always have to do, but the taste is miles better, it is healthier for you and you are in total control, which makes it much more possible to eat healthy without starving. For vegan dieters, going fresh is fairly imperative and avoiding processed foods are just smart for both your health and your belly.

Sugar is alright IF controlled – While there are a lot of natural sugars in food, if you control your intake it is alright to enjoy the occasional sweet treat here and there even when you are clean eating. In fact, I highly suggest that you do enjoy a treat every so often but make sure it is not processed, the calories are not insanely high and you don’t overdo the sugar intake, in this way not only will you be able to eat healthy without starving but you don’t binge eat since you allow a treat every so often. It is all about control, regardless if you have a regular diet or if you are a vegetarian or vegan, it doesn’t matter, if you are able to choose and decide your intake you will still lose weight.

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Whole grain – Not all grains were made equal and whole grain pretty much stands atop the hill. When you do decide to get some grains in your meal go for whole grain, this will make it healthier for you and still filling, plus the body benefits from the nutrients derived from whole grain. As you continue to learn how to eat healthy without starving, meals with whole grain incorporated into your plans will help you stay full and the added bonus is that it is part of the clean eating habit and the vegan diet as well. So if you need something a little more filling in the diet as you go learn how to eat healthy without starving, make sure if you will consume a grain make it whole wheat, you won’t be sorry. Just make sure it fits in with the calorie count too.

Allow yourself a treat – Like I mentioned earlier, I think it is healthy for both your body and mind that you go for a treat every so often. In fact it can be a daily thing even while learning how to eat healthy without starving as long as, repeat it with me: you learn how to control. Keep the snack as close to clean eating as possible, while making sure that the calories fall into place as well, not to mention watch out for the sugar. Ok wait, that seemed like a lot to take in, I understand but if you want to lose weight and learn to eat healthy without starving you’ll really take what I said into consideration. A treat is a good idea once in awhile otherwise you’ll end up craving and eventually binge eating when you are at your weakest, and that’ll either destroy your diet or clean eating plans, in the worst case scenario is it’ll completely end your vegan plans and that just sucks.

And that pretty much wraps up the how to eat healthy without starving yourself, there are quite a few tips here but I highly suggest using them altogether for maximum effect. Enjoy your new healthy habit and get that ideal health goal. Stay healthy!

10 Steps To A Healthy Heart

Posted on July 11, 2016 by Lillian Lewis / Posted in Health | Tagged health, lifestyle, tips, wellness | Leave a comment

The heart is the organ that can be compared to an engine, it keeps us running and makes sure that every other part of our body functions properly, so of course we want our heart to be as healthy as possible. Today, I am ready to share with everyone some steps to a healthy heart. These will include healthy living tips on daily wellness, diet, and general fitness that you will want to start including in your day-to-day activities. Remembering these steps to a healthy heart will make sure that your ticker keeps on ticking, so let’s get to it right away, every minute is precious after all.

WELLNESS

Make it a habit to schedule regular or annual checkups. Knowing how your health is doing is important.

Sleep eight hours a night – I cannot stress getting enough sleep if you want a healthy heart. Wherever you will go, this will always be one of the top steps to a healthy heart and that should tell you a lot from the onset. Make sure that part of your healthy living plans always puts a full night’s rest into account because otherwise you will be putting unnecessary strain on your ticker.

Make sure not to ignore stress – Stress is a heart killer, the worst part is people tend to ignore it and shrug it off almost on a daily basis. DO NOT DO THAT. Stress is a gateway to a lot of sicknesses. So among all these steps to a healthy heart, keep this one in mind. Reading about tips on how to deal with stress could be a game changer for you.

Don’t smoke – This is no joke, smoking does a lot of terrible things to your body and your heart cannot take the extra hits of cigarettes. The anti smoking campaigns should have reached you by now, a friend or family member could have been affected by smoking, if you don’t know how bad smoking is for you yet, I’m not sure you ever will. However if you are a smoker, please put the cigarette down and start working on the steps to a healthy heart and get on the healthy living train sooner than later, you’ll need all the help you can get in order to recover from being a smoker.

Go for regular check ups – You cannot discount how useful a regular check up is for you, it will tell you what you need to do, how you are doing and so forth. As the saying goes: The enemy that you do know is better than the enemy that you do not. This is doubly true for your health, you want to know and prevent any sickness from coming before they reach your body and as one of the steps to a healthy heart, this is one of the easier ones to do, after all, you just need to pick a time and go meet your doctor, that’s pretty much it.

DIET

Whether you are a vegan or not, make sure to keep a balanced meal. Remember, anything too much or too little is not good!

Eat a balanced meal – One would assume that healthy living meals are perfect for you at all times, but remember that a balanced meal is key to your steps to a healthy heart. Check with a nutritionist what type of balance your body needs and have fun with the recipes, remember that eating fresh is always a good idea. Additionally if you aren’t restricted by a vegan or vegetarian diet, make sure you get a lot of fish in your diet, especially fatty fish that is loaded with omega 3 vitamins, this is the good stuff for your heart.

Eat more vegetables – Vegans and vegetarians have this step down, eating a lot of vegetables has always been good for you and of course it is one of the steps to a healthy heart. Healthy living will definitely help you get a stronger and healthier heart in the long run, all it takes is adding some more delicious vegetables to your diet and that shouldn’t be too hard at all.

Go with wholegrain – As healthy living goes, wholegrain is always on the list and for good reason. Wholegrain is full of nutrients and is a wonderful source of fiber, making sure that it has a place among the steps to a healthy heart, everyone needs better nutrients and fiber, it regulates the body and makes it grow properly.

FITNESS

Include a cardio workout in your habit.

Aerobic exercise – There are no two ways about this one, exercise is a must as one of the steps to a healthy heart, it shouldn’t take an expert to explain why. The body needs to get rid of the calories you have gathered from meals and you need to burn off that fat. Fat tends to envelope the heart and the more fat there is, the harder it is for the heart to beat. So in order to maximize your healthy living plans and a strong, healthy heart, make sure you get a good cardio workout in, to really get that ticker into prime shape.

Stretch it out – Stretching is a wonderful way to get a workout, and one step further is perhaps yoga in my opinion. The stretching of the entire body is a great thing and yoga really achieves that with each session. It also helps that the body stay away from stress via meditation which is really another add on to helping the heart out. Pair it off with healthy living meals and your heart should just about be ready for anything you need it to be up against.

Interval training – There is research that maximizing your heart rate while working out is the ideal way of exercising the heart. The heart is a muscle, there is no question about it and like any muscle it can be trained to be stronger through vigorous and daily training. So the idea is to get your maximum beats per minute, monitored with a heart rate monitor of course, in order to really workout your heart muscle, rest and repeat, thus the interval training. This is one of the more exciting steps to a healthy heart as there are a lot of exercises that can be done interval style. I like doing it while running or even using a jump rope, the challenge is there plus the way it makes your heart rate go zoom is just amazing.

There you have it my friends, 10 powerful steps to a healthy heart, I really suggest trying several of them if not all of them together. As mentioned before the heart is a muscle, and like any other muscle it needs to get stronger and develop properly in order to work well with the rest of the body. For it to really grow, your heart will need all the help you can give it, so make sure you take the time to work it out and push it to the limit while making sure not to overdo it, a difficult rope walk for sure but it will all be worth it. Stay healthy!

How To Carb Control, Your Tips To Total Carb Domination

Posted on July 8, 2016 by Lillian Lewis / Posted in Food | Tagged diet, food, vegan | Leave a comment

Carbs: a terrifying word for those on a very strict diet and often one of the most avoided part of any meal, perhaps for a good reason. Carbs or carbohydrates provide the body with energy and it usually comes in the form of simple sugars, the scary part about it is that if not used for energy such as working out, the carbs stored can become fats and increase your weight, so if you aren’t going to the gym or hitting the running path, carbohydrates could be something you want to avoid. Well for whatever reason you may have to avoid carbs, I am here to give some tips on how to carb control, regardless if you are going down the vegan path or just plain old clean eating.

Stop drinking your carbs – Sodas are not your friend, not even the diet ones or the zero calories that often cans or bottles brag about, these contain carbs. Among the how to carb control tips, this one might be difficult for a lot of people as sodas are a way of life for them, however if you really want to proceed down the clean eating path, avoid these like the plague. It is so easy to get your required carbohydrate amount per day if you gulp it down and quite frankly if you plan to take in carbs, might as well get it from healthier options. If you are a heavy soda drinker, get this step on top of your list, assuming you really want to avoid carbs or just in case you really want to get healthy.

Realize how much sugar sodas have? Totally bad for the health.

Avoid processed grains – I know white rice is quite delicious and works with a lot of dishes, but you really don’t want that processed grain in your system when you are trying to do some clean eating. White bread is also something you really don’t want to get into your system as it is quite processed and holds a lot of carbohydrates. I prefer this step on how to carb control because as a vegan, there are a ton of other options open such as whole grain and even more healthier ones.

Sugar is a no go – As the first tip goes, no soda right? That is because it has an insane amount of sugar in it and you don’t want that in your system while you are learning how to carb control. Sugar contains quite a bit of carbs in it and quite frankly, you should only consume about 25 grams of sugar a day. On a side note, soda usually contains about 40 grams in one can, so you can see how important it is to avoid sodas if you are learning how to carb control. If you want to really get out of that bad relationship with sugar, there are ways how.

Switch to natural juice – If you really are craving sugar or soda, then denying yourself too long is dangerous and could lead back to you falling into the old bad habit again. So in lieu of sodas or sugars, go for 100% natural fruit drinks, in fact make them yourself in the blender to sate that sweet tooth. This still coincides with pretty much any clean eating diet or vegan needs, plus this will lessen your dependency on soda. Just make sure to watch your intake as some fruits may contain higher amounts of sugar than others.

Water is always the best option – I can’t keep pushing as to how great it is to drink water. Now that you are cutting down on carbs, it might be ideal to drink some more water as it will fill you up quite a bit and you will eat less, with less carbs on your plate that is the ideal set up. A definite must for the how to carb control, water helps you regulate and process all your intake. With less carbs too you will be sure to get the maximum effect and potential of water.

Starchy vegetables are out of here – As vegetables go, most of them are quite good for you, every vegan can pretty much swear by this, however if you are in the middle of learning how to carb control, you’ll want to avoid starchy vegetables such as potatoes, sweet potatoes and so on. While you are clean eating those particular vegetables pair off with a lot of things but while you are trying to go low on the carbohydrates, it is ideal to maybe limit the intake of these vegetables to a couple of times per week at most.

With any meal, it is always best to have portion control. A good balance of what we eat is a step farther from health risks.

Proteins – Now that there is a big gaping hole in your stomach due to the lack of carbs, you will need to fill it in. I suggest a ton of vegetables for those who are clean eating but for those not restricted by the vegan diet go for rich proteins with lean fats, in fact go for fatty fish as the nutrients in those will really help. While you are learning how to carb control, you will get quite hungry as you used to get quite full from carbohydrates as well as other foods, but now that you no longer have that option or it is cut down to a minimal, proteins will need to pick up the slack so make sure to plan this out thoroughly otherwise you will find yourself at the mercy of carbs once more.

Portion control – While it is difficult to completely cut out carbs, it is ideal to start planning portion control with each meal. When starting off with how to carb control, you can’t go cold turkey with carbohydrates, it is a gradual and slow turn over to clean eating, even if you are doing the vegan diet it isn’t as simple as deciding to stop. It will take time to cut down on carbs and don’t worry, you will have to do it slowly and eventually maybe even cutting it out completely. So in the mean time, perhaps portioning is the ideal step to begin with.

There you have it my friends, quite a few tips on how to carb control. The steps are a little difficult but not at all impossible, it just depends on how much you are willing to change your diet. If you are already vegan, it shouldn’t be too hard and if you are already doing some clean eating chances are you have started on some of the steps above, it shouldn’t be impossible to keep going towards your goal of complete and total control over carbohydrate intake, it just takes some getting used to and a bit of control, and the results will simply blow your mind. Stay healthy!

Bedtime Yoga For Better Sleep

Posted on July 6, 2016 by Lillian Lewis / Posted in Wellness | Tagged tips, wellness, yoga | Leave a comment

I hope a number of you have experienced how wonderfully relaxing yoga can be and when coupled with meditation, it really is a superb way to relieve stress from your life. However I have come across something that should be great news to a lot of people: bedtime yoga. Yes it is yoga before bed, and I really can’t understand why I haven’t been doing this for a long time now. Yoga is one of the ideal ways to relax for me and it really does make sense that doing yoga before bed will really produce sound sleep. After some research and a number of trial nights, I am happy to share with you my favorite yoga positions to do before going to bed.

Upside-down relaxation – I honestly did not know this was a yoga position until I read about it, I used to do this as a kid when I would be lost in my thoughts and I am happy to share it with you today. Simply find the wall adjacent to your bed, now lay back on your bed and legs straight on the wall, almost as if you are sitting on the wall itself. Keep your hands on your sides and simply breathe normally, and let your body relieve stress naturally. Among the positions for yoga before bed, this one really takes me back to my childhood and allows me to relax a whole lot quicker, hopefully it will have the same effect for you.

Winding down twist, one of the easiest yet relaxing yoga poses you can do before going to bed.

Winding down twist – This is a nice yoga before bed position, you can really rest up and find the weariness of the day wash away with this stance. Start seated on your bed, then cross both your legs, I believe this was once called an Indian sit. Now gently place your right hand on your left knee, while carefully twisting your entire body. Allow your head to twist along with your body and face towards the left side. Hold and breathe for a few seconds, release and repeat with the right side, this should really relax you just before you hit the hay.

Rock-a-bye roll – By far, this is one of my favorite yoga before bed poses since it is just so relaxing. To start this lie on your back and then hug your knees as tight as you can, against your chest. Cross your ankles and hold your shins with clasped hands, inhale and exhale, rocking your body back and forth. This will really relax you and you can feel your body relieve stress slowly, as you can feel your eyes droop, the rocking is super calming and is a wonderful way to drift off to dreamland.

Butterfly pose – For this yoga before bed position, start with sitting down and now put the bottom of your feet together and bend your knees, it’s almost like crossing your legs. Now sit up straight and slowly bend towards your feet, use your hands to spread your feet apart, almost as if you are reading a book, couple that with your elbows pushing down slowly on your knees as far as you can. Hold and breathe, release and repeat until you are ready for bed. I can feel myself relax a little more and how I can relieve my stress even more with a nice cup of tea an hour or two before bed.

Seated straddle – Once more sit on the bed for this yoga before bed exercise, now spread your legs as far as you can, make sure your toes are all pointing up. When ready, reach for your big toes and grab on, allow your body to slightly bend forward and hold the position for a few breathes, then release and repeat. This position will relax you just before you say hello to Mr. Sandman, and it is a nice way to limber up from the rest of the day, it feels as though you are wiping the fatigue away and can relieve stress with each breathe you hold in the position.

Bridge pose – This yoga before bed position is a little difficult however oh so pleasing if done correctly. Stay lying down, with your knees pointing upwards and your feet as close to your buttocks as possible, hold this position, as you get ready to move. Breathe and gently arc your hip upward, using your lower body, use your elbows to firmly plant its place beneath you and your palms at the edge of your lower back as support, let your neck bend and allow your chin to touch your chest. Hold the position for a few breathes and release, repeat as much as you need in order to relieve stress and get to your relaxed state.

Doing yoga before bed is also important for your blood circulation. Try this child’s pose for a good, relaxing stretch.

Child’s pose – For the yoga before bed positions, this is a very basic one but an oh so relaxing one at that. Sit down on your bed with both knees tucked under you and gently roll over, keeping your chest as close to your knees as possible while still being comfortable, and keep your arms stretched out above your head. Hold the position and breathe, allow the yoga pose to relieve stress and bring you to a more relaxed state.

Lying spinal twist – Now we are really talking a great way to relax with this yoga before bed position, you will simply love how this will relieve stress in almost an instant. Lie on your back with your knees facing upwards and keep your feet a little close to your buttocks again. Now gently swing both your legs to the left while twisting your upper body to the right, keep both your hands stretched out to the side with your palms flat on the bed. Hold for a few breathes as per usual and slowly switch sides. If that doesn’t get you ready for bed I’m not entirely sure what else can.

Savasana – Now that’s a mouthful, however this is also known as corpse pose, yikes but ironically sounds very restful and you’ll know why once you try it. Simply lay on the bed, on your back and close your eyes, keep your feet apart but not too wide, your hands on your sides with palms facing upward in order to really get to a relaxed state. Breath in for a few breathes and really let your body relax. This is by far one of the simplest yoga before bed poses there is and yet it can really get your body to work against the fatigue and relieve stress just before you end up drifting to sleep.

Now there you have it, some of my favorite yoga before bed positions and there are so many more out there, feel free to keep trying and tailor fit which one is best for you and your body to relieve stress. Relax, that is the best way to get to bed and get to the dreams you so rightfully deserve. Stay healthy!

What To Eat For A Snack To Lose Weight

Posted on July 4, 2016 by Lillian Lewis / Posted in Food | Tagged burn fat, food, vegan, weight loss | Leave a comment

People want to lose weight, there are no ifs, buts or coconuts about it, and in this world that often puts precedence on speed rather than on health, it is a challenge to find the right snack to make sure that we stick with our diet. That salad for lunch makes little difference if you end up snacking on a bag of potato chips later on in the afternoon, wouldn’t you agree? Don’t worry though, I won’t ask you to give up on snacking, all I’ll ask you to do is give up on unhealthy snacks rather than snacks altogether. Yes my dear friends, I am here to help you find that healthy snack which will pretty much hit the spot while making sure you can still lose weight.

Banana – Perhaps one of the most amazing fruits available in the market today. This is one for the snack legends my friends, as this delicious treat not only keeps your hunger sated but it also provides quite a bit of vitamins and the potassium in it is no joke. Keep this around and you are bound to lose weight in the long run, as long as you don’t overeat it and the sugars go to your tummy.

Apple – Another fruit, are you perhaps sensing a pattern on this snack list? But seriously there is something about that satisfying crunch that really gets your hunger pangs a swift kick in the pants when you munch on an apple. It is healthy, tasty and easily available. Perfect for those who want to lose weight.

Nuts are always a good go-to snack especially when you’re a vegan. Walnuts are particularly great though if you’re into weight loss.

Walnuts – A tricky, yet wonderful snack. Walnuts really make sense to eat when you need something to pick on. The vitamins in them are insanely good for you and to top it all off, it is great brain food. Just be sure not to overeat as it’s so easy to snack on, you may tend to overdo it and get derailed on your plans to lose weight.

Edamame – If you are looking for a great snack and need some protein as well, edamame is the perfect treat for you. Given that it is full of protein, it will keep you full for longer periods of time, helping you out with your plans to lose weight.

Popcorn – Yes, one of the crowd favorites popcorn is a snack you can eat and still lose weight. Popcorn, ideally cooked in a healthy oil or air-popped if at all possible, only gets really fattening when you add on excess salt, butter and other stuff. Keeping it plain will really keep it as a healthy snack to eat while on a diet, I don’t think a lot of people will have a problem with this snack.

Oatmeal – Of course oatmeal is a great snack and is on this list, I know it and you know it, there is no question on oatmeal being a great add on to snacks you can eat while planning to lose weight. Be weary of what you add on as that can really skyrocket the calories, so just make sure you take care what you place on top of it.

Yogurt – I couldn’t very well make a list of food that you can snack on without mentioning yogurt. The delicious cup of goodness, comes full of vitamins and antioxidants that will really help you with your goal to lose weight but still be able to enjoy a wonderful snack. I personally like to add some berries into it and it just elevates the flavor of the yogurt to a heavenly flavor town.

Granola bar – This tasty treat comes in the form of a bar making it easier to eat and enjoy pretty much wherever you are, and that’s a lot of consideration for a snack to give you if you think about it. A granola bar is easily accessible in most supermarkets but if you have time to make it yourself, I suggest you do as it is easy, healthier and even more delicious when it is freshly made.

Vegetables with hummus – Sometimes you just want some dip and something crunchy as a snack, and I can’t blame you, it really brings me back to when I was a kid and didn’t have much worries. Vegetables with a side of hummus really works well as a substitute snack for chips and dip, not only is it a healthier option but it is also delicious plus will push you forward with your idea to lose weight. I like using baby carrots and celery sticks with hummus, sometimes I am feeling in the need of something more chip like so I bake up some whole-wheat pita bread as another option as well.

Cantaloupe – Having a melon on the list really makes sense as a great snack when you want to lose weight, and the cantaloupe is the perfect melon indeed. Full of vitamins and filling since it contains quite a bit of water in it, the cantaloupe is an ideal snack that also serves up on a few calories as you munch on it. What else could you ask for?

Grapefruit – This wonder fruit is often hailed as a diet fruit, and for good reason really. As it manages insulin levels and appetite, the grapefruit is really a snack that you can happily eat during your odd hunger pangs. Course it will definitely push you along your plans to lose weight as well considering the studies done on the humble grapefruit.

Ever since the 80’s, the grapefruit is very much well known for its fat burning abilities. Great for snacking but also best when a portion is taken prior to your breakfast meal!

Roasted chickpeas – There is something satisfying with a crunchy snack isn’t there? And roasted chickpeas are perfect for this particular snack need while still walking the line of your plans to lose weight. Given that it has quite a bit of fiber and a bit of protein in each chickpea, you will be able to manage your hunger a bit more and you won’t have problems waiting until your main meal, which I’m pretty sure is exactly what you should be looking for in a snack.

Dark chocolate – Just in case you have a pretty gnarly sweet tooth need coming your way, dark chocolate will not only sate that need but it will also help you lose weight. The antioxidants in dark chocolate make it the ideal snack and it is simply delicious isn’t it? Again the idea here is moderation as this snack you can end up going overboard, the sugars inside dark chocolate are still no joke but in a small moderate amount you should be alright.

Dried fruit – Sometimes you don’t have time for the fresh items in the market, and I completely understand that but given that you want to lose weight, what is the alternative? Dried fruits my friend, this is the snack for you. Easily accessible and available in a ton of places, you can pretty much grab this off any shelf and you’ll be fine. Take a handful as a healthy snack alternative and you should be able to keep going towards your goal to lose weight.

There you have it, some of the healthiest options for whatever snack you may need. There are sweet options, savory options and so on, along with the added bonus of being able to lose weight, these are some fairly great add ons to any diet. Pair it off with some exercise such a running and you should lose weight in no time. Remember though, everything in moderation my friends, that is the true key to a great snack. Stay healthy!

14 Habits Of People Who Always Stay Fit

Posted on July 1, 2016 by Lillian Lewis / Posted in Fitness | Tagged fitness, lifestyle, tips | Leave a comment

There are quite a few people out there who pretty much don’t gain any weight no matter how much time has passed on, I’m sure you know quite a few of them if you think about it. There must be a secret of some sort to their fitness habits or workout, you simply think to yourself and quite frankly you are kind of correct in that idea. I have noticed that people who are always fit seem to have certain fitness habits that we can follow, of course their diet consists of various clean eating meals that help too but let’s tackle that below, at this point you must be curious as to how they do it, and let me share with you the not so secret fitness habits.

1.Workout no matter what – It can’t be helped that your workout plans change on a daily basis, but as fitness habits go, make sure to do your exercise even if you have only 15 minutes to do it, something is better than nothing my friends, that is something that people who are always fit do.

2.Mix up your workout – Let’s face it working out sometimes gets stale and that is a reason why a lot of people fall off their usual plans. For fit people as part of their fitness habits, they make sure to try other things in order to keep their exercise exciting and new, allowing them to keep going to each workout.

3.Remember the post-workout high when laziness starts to creep in – There are times when you really want to skip a workout, that is fair, but all you need to remember is that you will get your high after your exercise and why you are there. This is one of the driving fitness habits of healthy people and you really want to get in on that.

Not every day feels like gym day but a disciplined mind will always get you closer to reaching your health goals.

4.Proper food is a must – Among the fitness habits of a lot of the people who are often fit, getting proper food is a must. I am not saying stick to clean eating unless you can of course, but skip the processed stuff and stick with healthier options. You will see quite a difference in your life.

5.Drinking only during the weekends – Well, people do enjoy a drink and I can’t blame them. Whatever it is you enjoy or who you enjoy it with is fine, but do try to skip drinking during weekdays at least, this is one of the fitness habits you will see with fit people.

6.Body aches, keep at it – Fit people have fitness habits of working out regardless of body pains. Don’t go full on workout though, they don’t lift full weights when the pain is there mind you, that opens you up for injury and nobody wants that. When there are body aches, go for a light jog or some cardio workout instead. No sense in pushing the envelope too far but don’t skip on the workout completely.

7.Focus on the high – While the results of exercise and a clean eating diet is short of amazing, remember that people who have good fitness habits really focus on the emotional satisfaction a good workout brings. If you keep this in mind as well, you’ll be able to push further than you ever had before. I like to do this when I feel as though I am hitting a slump in my routine, this really gives me that extra boost that I need, I’m sure it will for you too.

8.Get sunny – Among the fitness habits of fit people, I enjoy this one quite a bit. All you need is some sunshine in your life, of course with proper sunscreen or items that will help you avoid sunburn or such, after all where else are you going to get vitamin D in crazy abundance? From the sun silly, the body needs that nutrient in order to be healthy and strong, so make sure you get your fair share.

9.Full nights rest – Again, a must for any fit person out there, this is one of the most important fitness habits out there. No matter how hard you workout or how much your diet consists of clean eating, without getting the proper rest and sleep, it could all be negated and nobody wants that to happen. So make sure among all the fitness habits you will pick up, this one should be among the top of your priority list.

10.Getting fit is not occasion based – The term summer body seems to get people to the gym about 6 months before summer comes rolling. Let’s say you would like to burn belly fat for that perfect beach bod. However, being fit shouldn’t be due to an occasion or event, it should be a daily goal and always part of your fitness habits. Definitely something that people who are fit pretty much all the time have this habit, and now you know why they are fit all the time.

11.Can’t gym, workout at home – There is no reason that really gets you off the fitness track more than that excuse of not having gym access nearby. But as fitness habits go, when you can’t make it to the gym, make sure you have time to do your routine or something at home. This is one of the fitness habits that will stop accepting excuses and get you on to that ideal body and mental state that you can only get from exercising.

Fitness is not limited to the physical aspect. People with an optimistic mindset tend to live a healthier and more fit lifestyle.

12.Stay positive – Notice how fit people have the fitness habits of staying positive? Well that’s definitely one of the fitness habits you’ll want to pick up. Not only does staying positive make your workout easier to go to, you also get wonderful endorphins released after working out, making you overall a happier person, so it’s a happy cycle that just makes sure you keep winning.

13.Make health a priority for you – Healthy people make it a point to make fitness one of their priorities. Considering how many things you have to make a priority on your list, why isn’t your own health one of them? As fitness habits go, please do take the time to pick this one up as you need to know that no one will take better care of you than yourself.

14.Surround yourself with like people – Tell me who your friends are and I will tell you who you are, as the Assyrian proverb goes, this is one of the great fitness habits you can get. Notice how healthy people tend to hangout more, and you really want to be part of that group, it’s simple, start getting fit. I’m not saying to give in to peer pressure, but if you want to be fit, it is ideal to surround yourself with people as such. When you are all into fitness or clean eating, you can support each other at difficult times of your workout or routines. It really helps when you have friends who are interested in the same things as you are.

There you have it ladies and gentlemen, 14 fitness habits of healthy people who are perpetually fit. These fitness habits range from their workout routines or their clean eating diets, but each one can be easily learned, turning it into a habit may take time but it will be worth it in the long run. Give it some time and you’ll see that you are making a turn for the better. Stay healthy!

Signs And Symptoms Of Stress

Posted on June 30, 2016 by Lillian Lewis / Posted in Health | Tagged health, lifestyle, wellness | Leave a comment

Stress can sneak up on us and sometimes we don’t realize just how much stressed we are really under. We tend to ignore the signs of stress when we see it or perhaps we are not aware that it is affecting our daily lives. Sadly stress can lead to some poor health habits and can open the door to some pretty bad health issues as well. So today I want to clarify some of the signs of stress and some symptoms as well, so that you can identify and handle it better, to make sure that you can continue forward with some great health habits. Let’s start off with signs of stress.

Moody – One of the clear signs of stress is being easily agitated or frustrated over whatever comes up. This can show u

It is important that we recognize when a friend or family is in bad shape due to stress. Waiting for it to lead to depression can result to seriously bad consequences.

p when you are at home or in the office, and some things just don’t go your way, you end up exploding at yourself or someone else. Being moody could lead to poor health habits that could eventually lead to future problems. Be sure to check your mood and be ready to notice this as one of the signs of stress.

Feeling of being overwhelmed – Being overwhelmed is one of the signs of stress and can really form bad health habits, such as stress eating. Make sure that when you feel overwhelmed by whatever you are handling you take the time to step back and realize that you are operating under the influence of stress.

Low self-esteem – This is another one for the signs of stress that you want to detect early on. There is nothing more deterring than low self-esteem and it can really lead to other mental issues, such as depression, lack of sleep or so forth. Definitely one of the signs of stress you need to notice early on and find a solution to sooner rather than later.

Avoidance – When you are actively avoiding people for reasons unknown, this is another one of the signs of stress. You don’t want to be in the presence of friends and family and want to be left alone, while this is alright once in awhile when you end up doing it too often, you may want to look into your stress levels. Again this can lead to poor health habits and eventually become a health problem if left alone too long to linger. Make sure to manage your stress levels properly otherwise you may experience this as one of the signs of stress.

Now that the signals are quite clear for the signs of stress, let’s move on to symptoms of stress.

Low energy – Being tired all the time for no apparent reason is a definite symptom and can stem from several signs of stress. Being low on energy of course will knock you off your workout plans and eventually form into poor health habits.

Headaches – Unexplained headaches can be a clear symptom of stress. This could be from one of the signs of stress or perhaps it is due to being stressed all the time, either or, nobody wants a headache that is persistent and it is rather off putting.

Easily upset stomach – A lot of foods don’t agree with you no matter how healthy or delicious they normally are, again another symptom of stress. This could stem from the signs of stress and develop into stomach problems, which will then forcibly form bad health habits when eating, you really don’t want this symptom especially if you are trying to eat right, lose weight or are on a diet.

Aches – Unexplained body aches or chest pains can really come from stress and is a symptom that will take over your body if not managed properly. The signs of stress could result in these symptoms if not taken seriously, plus with the aches or heaven forbid the chest pains, you really need to see a doctor. This will then affect your plans to go to the gym, which will eventually form into bad health habits once more.

Change in appetite – Another symptom that will really form terrible health habits is the change in appetite, either you eat too much or too little. As mentioned in the signs of stress above, this could really affect your diet and if you aren’t getting enough food you’ll get lower, and lower in energy, eventually it can lead to serious health problems.

Insomnia – The body needs sleep, and stress can challenge your sleep, sometimes in extreme cases cause insomnia. This can lead to or be caused by the signs of stress mentioned earlier, plus when you aren’t sleeping at the right time you eventually get used to it and form one of the worst health habits of getting too little sleep and sleeping too late.

Anxiety – Perhaps one of the more expected symptoms of stress, anxiety can really do a number on your health habits. This can further result in more signs of stress or branch out to many more other symptoms, again when this is beginning to settle in, it is time to make sure that you are taking care of your stress levels.

Loss of sex drive – Among the other symptoms, some people take this lightly however the loss of sex drive can also be one of the signs of stress aside from a symptom. When you are in a relationship, this challenge could really drive a wedge between you and your significant other and could lead to even more stress, do not take this lightly.

Frequent colds – At this point, the signs of stress could have already produced other side effects and terrible health habits, leading to a drop in your immunity system. This drop will open the door to colds, fevers and let’s just hope nothing worse however if you keep ignoring your stress levels, this will quickly elevate into something much worse.

Nobody likes the idea of getting sick that’s why it is important to know the signs and symptoms of stress to prevent health problems.

Nausea – Another of the symptoms of stress that can really lead to other signs of stress, nausea could lead to you throwing up and quite frankly reducing what little nutrition you have being digested. The lack of nutrients will then result in other symptoms that you just don’t want on your plate.

Poor life decisions – The symptoms of stress can really lead to a lot of very poor health habits such as smoking, drinking, binge eating or on the opposite side of the spectrum avoiding meals. These in itself are signs of stress that you simply cannot ignore as they will definitely lead you to a very unhealthy and potentially dangerous health status.

As you can see stress is no joking matter. A lot of people tend to shrug it off and say: “It’s just stress.” However they do not realize that it can really branch out to some of the worst health problems or bad health habits out there. Additionally the signs of stress can easily be ignored by a lot of people. Take the time to do a self-check and see if you are being affected by large amounts of stress and when you have your answer find ways to deal with it. Don’t ignore stress, it can really build up and explode.

For more tips and tricks to get healthy, please visit my Facebook, Twitter, Instagram and Pinterest pages. Stay healthy!

10 Healthy Juices To Help You Lose Weight

Posted on June 29, 2016 by Lillian Lewis / Posted in Food | Tagged burn fat, tips, vegan, weight loss | Leave a comment

There are so many ways to lose weight out there, there is the conventional diet, a rigorous workout plan dedicated to weight loss or even a mix of both, either way it is quite apparent that weight loss is something everyone desires, from vegan, to vegetarian to people with regular diets. I am happy to share with you that now, after some research there are juices that will help you along with your weight loss gains and as you will see in a few moments all of them are vegan friendly too. So if weight loss is your desire, keep reading my friends.

Why juice anyhow? First off it makes it easier to consume our much-needed vegetables and fruits, which a lot of us have a hard time doing, even for vegan people mind you. There are just so many vitamins everyone needs on a daily basis, it becomes a little overwhelming if you think about it. Secondly, juicing helps your weight loss plans as it boosts your metabolism. By breaking down the fruits and vegetables to a juice like product, the body can easily absorb and take in the nutrients. Finally, juicing is just convenient and freaking delicious when you’ve found the combination of fruits, vegetables that just works for you. There are just so many combinations, that’s also part of the fun of juicing.

Kale – This wonderful energy booster is a great add on for pretty much any juice concoction you may come up for weight loss, plus given that it is vegan friendly, this clean eating add on can work for pretty much anyone’s diet. Stick it in a juicer and press that button, kale can work on its own or be easily mixed with other juice components.

Make a power juice with a combination of spinach, celery, cucumber and apple !

Celery – By now you should have heard that celery is a great food for weight loss, and why should it be any different for juices? It shouldn’t! This wonderful vegan vegetable can be mixed in the juice or used as a garnish, which people can happily munch on while drinking the juice, a definite must for weight loss goals.

Cucumber – Looking for a natural diuretic? Then look no further than cucumber juice for your weight loss needs. Pretty much any diet that has a goal of weight loss has cucumber in it, so it would just be silly not to include it in your juice with the very same goal. Cucumber juice is a great arsenal for your weight loss plans and again is very vegan friendly. The fact that cucumber is chock-full of water makes it easier to consume and it is naturally refreshing in both its original form or in juice form.

Watermelon – I’m sure you are as surprised as I am to find this delicious fruit in the list. Considering the amino acids in a watermelon, it really helps reduce soreness so this will help you post workout, after a grueling run on the treadmill or on the open road, drink a full glass of watermelon juice to assist you sooth your aching muscles.

Coconut water – When you make the juice, make absolutely sure that you use coconut water, not coconut milk to make your juice, as the milk is completely different from the coconut water. Coconut water is a natural diuretic and here is the wonderful benefit for you, it also increases your metabolic rate. I don’t have to go deeper into the how this will assist with your weight loss, but for sure you will want to have this in your repertoire of weapons against gaining weight.

Spinach – There is a reason why Popeye always had this stuff handy, aside from the fact that it is delicious, as pretty much any vegan will be happy to share with you, spinach has so many wonderful benefits. Making it into a juice really brings out the vitamins from spinach, additionally it will help you clean out your system of any unwanted chemicals or imbalances, this in turn will of course help you with weight loss. Make sure to have a lot of spinach in your diet, you’ll be happy that you took the time to juice this vegetable.

Carrot – Carrots regulate your blood sugar, which will pretty much handle your strange hunger pangs in the middle of the day. With regulated sugar you won’t go reaching for certain snacks at odd hours of the day, which will in turn help you with your weight loss plans. Again another vegan favorite, perhaps not in juice form but it really is quite a wonderful vegetable for any need aside from weight loss, make sure to include it into your diet and even in your juice diet.

Ginger – This spicy little add on, can’t really work by itself as the taste is quite potent shall we say? However adding ginger to other juices works quite well, aside from spiking up the taste of any juice it mixes with, it adds on a ton of potassium, which can assist you to build muscles while helping you break down carbohydrates. Pretty awesome and if you like a little zing in your drink, this is something you most definitely want to add on to any juice. As a vegan, I normally like to add this to stir fried vegetable or my tea, I’ve never tried it in juice form, I’ll admit but I can’t argue with the logic.

Get your energy boost with beetroot juice.

Beetroot – A great add on to any juice, beetroot is a wonderful energy booster, which will allow you to workout even more, leading to the ideal end of weight loss. Again another vegan friendly vegetable that can work with other veggies and fruits in any juice form, it has a pretty base flavor and can easily mix with others. Just be careful as it stains quite thoroughly so it is ideal to tread lightly when using and making it.

Bell pepper – Alright, alright, I realize this is a strange thing to juice or to add but hey every now and then you have to push the envelope! The spiciness in the bell pepper isn’t the only thing you will add to your quite possible vegan appropriate juice, it will add some much needed capsaicin. This chemical will increase the body’s natural temperature and increase your metabolic rate, thus leading to your goal of weight loss. Daily consumption of capsaicin will definitely lead to noticeable weight loss in rather short spans of time.

There you have it, 10 juices that will definitely help you with weight loss and quite frankly they are very delicious. All of the said items above will work with the vegan diet and pretty much anyone’s diet if you think about it. So the only matter is mixing and matching your favorite ones, of course a different drink a day is ideal to make sure that it is always fresh and exciting. Don’t forget to add some lemon water in the diet, as it also helps you with weight loss and is ideal in any situation. Stay healthy!

Yoga: A Guide To The Most Popular Styles

Posted on June 28, 2016 by Lillian Lewis / Posted in Fitness | Tagged fitness, wellness, yoga | Leave a comment

Yoga has been around for quite some time, way before you and me in fact, however the popularity of yoga in recent years has really skyrocketed its awareness to pretty much everyone in the world, however quite a few people don’t know the difference of popular yoga styles. There are quite a few styles out there and they really have interesting distinctions between them, each providing a different way of meditation per person. If you are looking for the right yoga for you, this is the article you are looking for. Today we want to go through the popular yoga styles and see what they have to offer, maybe if one interests you enough you’ll give the wonderful world of yoga a try, it really is a great way to lose weight and to get your meditation in.

Anusura yoga – Founded by John Friend in 1997, among the popular yoga styles this one really works on the premise that life is a gift and it should be celebrated. It is a modern-day Hatha yoga system that really welcomes you to enjoy the exercise in the middle of your meditation. The idea of Anusura yoga is to enjoy the exercise as it is going, the playful theme really invites you to laugh and alleviate your inner stress by being surrounded by a positive environment. Among the popular yoga styles, the teachers of Anusura yoga are taught to really give the class poses for yoga that will affect their attitude, while cultivating the spiritual and physical aspect for everyone in the room.

As it goes, if you really need some meditation and an uplifting exercise while being exposed to friendly people. This is the ideal yoga among popular yoga styles for you. Bear in mind that the teachers tend to speak more during sessions than other yoga styles however if that does not break your meditation and in fact strengthen your resolve, this is the ideal yoga for you. This welcoming yoga invites you to really see how wonderful life is and how not to take yourself too seriously. One of the really enjoyable popular yoga styles in the market today, try this if you need a positive influence in your life.

Ashtanga yoga – Particularly for those who want order and a physical challenge, this is one of the popular yoga styles for them. The idea is to do precise, planned movements in succeeding order while focusing on breathing as you do your meditation. The theme of this particular yoga is to control your mind. By doing various poses, this will really clear all your thoughts to allow you to really get into meditation.

Some styles among the Ashtanga yoga series

As different as this is from Anusura yoga, Ashtanga yoga really pushes the limits of the body and focus. It is a very vigorous and demanding workout that really aims to purify your body through the rigorous and strict guidelines. In fact most of the classes are taught in Sanskrit, the original language of yoga. This is quite a workout for anyone looking for one, in fact most people who really want to get a good sweat going and wants to see how far they can take yoga, really go for the Ashtanga yoga. Make sure though that you practice, it is unlikely that you will have everything from the get-go, even other trained yoga practitioners may not be able to follow immediately so don’t be so hard on yourself. As the founder of Ashtanga yoga, Sri K Pattabhi Jois said: “Ashtanga yoga is 99% practice; 1% theory. Practice, practice and all is coming.” Quite profound wouldn’t you think so? Among the popular yoga styles, this is the one that will push you to the limit.

Bikram yoga – It is likely that you may know of this style of yoga or at the very least heard about it from your friends as it is one of the most popular yoga styles available to date. Bikram yoga was founded in 1973 by Bikram Choudhury and is a real sweat inducing meditation session. Dedicated to wellness of the body and mind, Bikram yoga does yoga poses in a heated room to really induce the sweat glands, which will in turn remove toxins from the body and cleanse the system.

A definite must in popular yoga styles, Bikram yoga is especially popular for those who want to lose weight. In fact it is said that a single 90 minute session of Bikram yoga can really get your body sweating and you can burn up to 700 calories in one session, that’s just amazing. Given that a lot of people want to lose weight and Bikram yoga happens to really support that, the following of this style of yoga is just stellar, you need to be ready for the hot room and to really focus on your meditation. Make sure that you have a towel and a lot of water, you don’t want to get dehydrated in the process.

Iyengar yoga – This is one of the popular yoga styles that uses quite a few props in order to draw out the best in the positions during yoga. This was developed by B. K. S. Iyengar as a form of Hatha yoga that is focused on structural alignment of the physical body through posture or asanas.

Iyengar yoga styles uses props.

As one of the popular yoga styles available this will really help a lot of new people who just got into yoga. Iyengar yoga really emphasizes posture and they use belts, blocks, towels or other props in order to make sure that your posture is correct along with your breathing.

Yin yoga – One of the slower paced popular yoga styles, Yin yoga focuses on holding poses for longer periods of times. The idea is to fix the circulation of the body and focus on meditation along with your inner selves.

Perhaps one of the popular yoga styles that is believed to be more on the meditative side of yoga, a lot of people use this as a compliment to other yoga. It is very relaxing and perhaps one of the yoga styles that really allows me to get into deep meditation. I like using this when I need to clear my mind and allow myself some real relaxation.

As you can see there are quite a few popular yoga styles out there, in fact there are so much more that I wasn’t able to include in this blog post, that you really just need to experience it yourselves. Yoga is a great exercise and is wonderful at calming the mind via meditation and breathing, the exercise itself is great plus the people you meet who do yoga are just as wonderful. I do hope you take the time to try one of the popular yoga styles or just yoga in itself, it is a great experience and I highly recommend it to anyone who needs a break from the world or just need a good sweat going. Stay healthy!