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Arnold Schwarzenegger: help the planet, have a meatless day!

Posted on June 27, 2016 by Lillian Lewis / Posted in Food, Health | Tagged health, lifestyle, vegan | Leave a comment

Yes you read that right my friends, Arnold Schwarzenegger, the former Californian Governor, the actor, the bodybuilder; the freaking Terminator has shared his thoughts to cut down on meat. The 69 year old, at least as I write this, is known for his bulging biceps and what I dare call a trademark accent, has asked people to join him to cut down on meat.

He spoke to a crowd in Paris about climate change and his words and stance on meat was met with mixed reviews. Seeing as he had probably consumed large quantities of meat during his long stint as a bodybuilder, many come to challenge his ideas to cut down on meat. I’m not one to take sides however I think it’s great that he is advocating and helping in anyway he can. He states that 28% of greenhouse gases are produced for the duration of taking care and producing meat for eating, and he is asking that everyone take a day or two per week and keep it meatless.

I applaud him for using his influence to get people looking in the right direction, it really is a worthwhile endeavor. The idea to cut down on meat is something a lot of us really need to think about, and it will really help us in the long run to preserve our already waning world. I realize that choosing the vegan road is difficult for quite a few people and as I have realized it is a learning process, that even I am still happily learning about until this very day, so it is unreasonable to assume that people can suddenly become vegan and stick to clean eating. With that said, the idea to cut down on meat at least once or twice per week is a wonderful idea and I really do support it.

Taking a day or two off of meat will really be doing your part to help the world go on, keeping and preparing meat as a food source really does a lot to our world, so clean eating might be the real solution to this. Again I am not saying drop everything and turn vegan, as nice as that would be that is unrealistic and not everyone can just suddenly do it. But just taking a break and allowing yourself and the world to heal from meat and its effects, is a wonderful idea.

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With Arnie’s influence he has started a new Instagram account, @veganbodybuilding and it is pretty great. It shows that there are other sources of protein other than meat, which a lot of people need to be aware of. I like how it highlights other bodybuilders who have reached the top of their body-building world and still keep faithful to their vegan diets, it really is a great site and is worth viewing.

It also shares how Arnie is starting to remove meat from his diet and how he is enjoying it, he can really see the positive effects of the change in his diet and he plans to continue forward even more. I am hoping that his idea to cut down on meat will catch on and that people will follow his example, maybe it can also turn a few people vegan and I’d love that. Start at clean eating and hope that it brings you further down the road of vegan.

Thank you Mr. Schwarzenegger, I hope you continue to cut down on meat and really think about the vegan road. It is a good place to be and a lot of people are happy here, in fact if anyone wants to try becoming a vegan, I know a lot of people would be happy to help.

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

The Ultimate Flat Belly Meal Plan

Posted on June 24, 2016 by Lillian Lewis / Posted in Food | Tagged burn fat, food, tips, vegan | Leave a comment

Everybody wants a flat belly, whether it be for health reasons, or just to look better, a flatter belly is a must have for a lot of people. I would love to share with you a rough flat belly meal plan that you can mix and match to get some results in the span of a week or two. Of course results vary depending on the person and amount of exercise you do within the week, however the clean eating meal plan will definitely help you go in the right direction of a flatter belly.

Now placing the meals on a fixed schedule is a little tough, so I’ll just list down some breakfast, lunch, snacks and dinner menus below and you can mix and match to maximize your flat belly meal plan for the next week or so. We want you to be flexible and able to choose something you’ll enjoy and is good for you.

Breakfast

You can never go wrong with fresh fruit smoothies for breakfast! Perfect for people on-the-go like me!

Yogurt with berries – This is the breakfast of clean eating champions. You can mix and match your favorite berries for this meal, and it will not only provide you with great antioxidants but with a great way to start off your flat belly meal plan day.

Oatmeal – Definitely one of the strong starts to clean eating. Oatmeal can be paired with just about any fruit and will keep you full for longer parts of the day and will really push you in the right direction for your flat belly meal plan. Be careful of adding too much unwanted sugars in oatmeal however as it can be easy to overeat it there.

Eggs – For non-vegans, this is a good option and will definitely help with the flat belly meal plan. Easily paired with toast or other breakfast items, the protein in eggs will really help you build muscle and help you against hunger too.

Fruit smoothie – There is nothing quite like a smoothie when you are on the go and don’t have time to sit down for a clean eating meal. Place your favorite fruit in the blender and add some yogurt into it, milk if you are non-vegan and stir it up. Add ice to make sure it is nice and cold on your way out, and there you have it another useful flat belly meal plan, ready to go.

Granola parfait – Having a parfait for breakfast is a little surprising, however a granola one will really work well with your flat belly meal plan. Simply get some granola, crush it up and add to a bowl or glass, add some fruits of your choice and some delicious yogurt and you are good to go. Add some more nuts for some extra texture and you will be ready with a great clean eating meal.

Lunch

I love pita wraps! It’s a quick vegan fix and it never gets boring since there are lots of ingredients to choose from. Mix and match!

Salad – Yes, this is quite a cliché, however it really works. The beauty of this clean eating meal is that there are so many salads out there, that this really becomes an adventure to eat each day. Just make sure that you are careful and aware of the dressing you place on the salad as well as the toppings, just because it is a salad, that doesn’t mean it is entirely healthy. Have fun with the salad but make sure that it will agree with your flat belly meal plan.

Hearty soup – Nothing warms me up and fills me up more than soup, and a nice big heaping bowl of soup for lunch always helps me with my flat belly meal plan. I personally like pumpkin chowder or a nice tomato soup that would go well with some flat whole-wheat pita breads, yummy, as clean eating goes, that sounds pretty delicious to me.

Bean dip with nachos and salsa – I love having dip for lunch and getting a good heap of beans for my clean eating habit really helps me out. Additionally being part of my flat belly meal plan, it really keeps me smiling the start of the meal all the way to the end.

Pita wrap – Need a quick clean eating meal on the go? Grab a pita wrap with your favorite stuff inside. Make it a fun one with lots of vegetables and I personally like some lemon yogurt inside to give it some zest, with a touch of sriracha for a little kick too. For those of you not restricted by the vegan diet for your flat belly meal plan, go with a nice grilled chicken for your pita wrap.

Snacks

I usually carry around a snack I can munch on. Nuts and trail mix are a staple in my bag especially when I travel.

Nuts – There is something to be said about eating a handful of nuts for your flat belly meal plan snack, they are healthy, provides a ton of vitamins plus it’s so easy to munch on. Be weary though, as this clean eating snack can be easy to overeat on, so make sure you portion properly.

Plain yogurt – When the hunger pangs hit, reach for a cup of yogurt, sure it’s nothing fancy but it really hits the spot when you are craving for something a little sweeter than usual. Plus this part of your flat belly meal plan will help you get some more antioxidants in your body to really push you through the day. Add some fruits once in awhile, just like you do in breakfast, but make sure you don’t do it twice in one day.

Apple – Keeping it simple and oh so tasty, make sure to get a nice big red apple for your snack. This clean eating snack will sate any snacking needs within the day and keep you tied over until your next flat belly meal plan.

Popcorn – Yes popcorn, this delicious clean eating snack can really work well for your flat belly meal plan. Of course, you can ruin it by smothering it with too much salt and butter, so just keep it simple and remove the unwanted calories.

Dinner

An assortment of vegan dips paired with veggie munchies are great for dinner. Not too heavy, but still so much healthy.

Hummus dip – I just love hummus in the evening, paired off with some of my favorite vegetables to dip in, this is just a wonderful clean eating treat in the evening. I also like to toast some whole-wheat pitas and serve it on the side along with some celery sticks, carrot and so forth for my flat belly meal plan.

Stir-fried vegetables – When you are hankering for something delicious, go for stir-fried vegetables. This clean eating meal will really give you a leg up on your flat belly meal plan, plus it’s just very delicious. I like having it with a little low sodium soy sauce on the side as a dipping sauce just to tweak it to my taste.

Fish and vegetables – This is obviously for non-vegans but there is something to be said by adding a nice steamed white fish, on a side of steamed vegetables for your flat belly meal plan. Among some of the most preferred meals out there, the fish will provide you with a lot of vitamins and hopefully a ton of omega 3 that will help you with your clean eating habit.

Spinach pizza – This delicious meal can come in a whole-wheat pizza crust option and instead of cheese, use a cheese substitute or if you are non-vegan go with the usual pizza toppings, however keep the whole-wheat crust option. I like adding some homemade tomato sauce just before putting on the other ingredients and topping it off with some crunchy garlic really gives it a new level for flat belly meal plan ideas.

There you have it ladies and gentlemen. There are quite a few delicious options that you can mix and match for a whole week’s worth of clean eating meals. These are some of my favorite flat belly meal plan ideas and I am always on the look out for more, just like you should be. Enjoy the meals, I know I will, now if you will excuse me, I need to get some fresh vegetables for my dinner tonight. Happy eating and stay healthy!

Veganism And The Environment, The Things That You Should Know About

Posted on June 23, 2016 by Lillian Lewis / Posted in Food | Tagged food, lifestyle, vegan | Leave a comment

Choosing the vegan lifestyle can stem from a number of reasons, I know for me this was the case. It could be because you want to be healthier, it could be a political stance and it could be just because you want to cleanse your life. There are a ton of reasons why a lot of people choose the vegan lifestyle and quite frankly I think they are all valid. The question however remains: does choosing the vegan lifestyle have an environmental effect? And quite honestly I will answer it with a simple word – yes. Please join me in this article to read out how I think there are quite a bit of positive outcomes from choosing the vegan lifestyle, it may just get you to join us and make a difference in your environment.

The first and most obvious environmental effect is how becoming a vegan will stop animals from getting hurt. The cruelty-free lifestyle of becoming a vegan really affects animals especially those bred for food. This also extends to products that are tested on animals or have products that need to be harvested via animals. The vegan lifestyle is really based on the cruelty-free idea that animals should not be bred for food or products, that we can live harmoniously with them and watch the world continue to grow.

Aside from the great benefits a vegan lifestyle gives to our health, I strongly believe in equal compassion for all animals too.

Let’s not discount the fact that a number of factories have some very inhumane ways of killing animals. The sheer exploitation of a number of animals still sits poorly with me, and also remains as a primary concern for a lot of the people who choose the vegan lifestyle. A lot of vegan lifestyle people really want a cruelty-free world and would love to have more people on our side.

Next up is the effect of carbon emissions. To process meat, it takes factories quite a bit of effort and the carbon emissions really does a number on the environment. With that being said, choosing the vegan lifestyle will have a reduced environmental effect of 1.5 tons of carbon emission a year. Can you imagine how much of a collective effect we will have on the environment if all of America goes vegan? Wow, just wow!

Another positive effect is that choosing the vegan lifestyle will free up a lot of space and resources. Did you know that caring for livestock uses up about 30% of the entire planet’s land mass? Yes, I was surprised as well when I first heard about it. Additionally that 70% of grain grown in the US goes to feeding livestock to make sure they are ready to be made into edible meats. These numbers really make you see how the vegan lifestyle will have a positive environmental effect in the long run and how much of our resources and lands will become available for other endeavors given the change to a cruelty-free lifestyle.

Additionally did you know that to process a pound of soy, a vegan lifestyle staple, it uses so much less resources than to process a pound of meat? To process a pound of meat, it takes up 12 times as much land, 13 times as much fossil fuel and 15 times as much water as it would to process a pound of soy. I’m pretty sure you can see how much of an environmental effect choosing to switch to the cruelty-free diet would have on our planet.

Now let’s get to the obvious health effects when getting into the vegan lifestyle, as I know this is a primary concern for a lot of people as well. This cruelty-free lifestyle not only feels as though it wipes away your karmic slate, at the very least that’s how it feels for me, it really cleanses the body. Did you know that those who are on the vegan lifestyle diet, have 7 times less greenhouse emissions than those who are consistently eating meat? I think the environmental effect is quite apparent there but the obvious ramifications on one’s health also can be seen with the er… bodily emissions, shall we say, that are produced when eating meat.

To keep things going, choosing the cruelty-free lifestyle is also great for your skin and a lot of the vegan lifestyle people I know have never looked younger. I’m not saying that it is the secret to eternal youth, but I’d be lying to you if I didn’t say I know of some people who look to be 40 – 50 years old but in reality are over 70 already. So if you want to have a positive environmental effect and have youthful, glowing skin, the vegan lifestyle is the path you want to move towards.

Let’s not forget that since you will be focused on a ton of vegetables and fruits, your body will be able to get proper nutrients and vitamins that will just skyrocket your health. A number of these types of food will fight off a ton of diseases while strengthening your immunity and making you healthier the longer it goes. The vegan lifestyle promotes a healthier you in the long run while leaving a lasting environmental effect that will further the life of the planet.

Imagine what horrible process that meat had gone through before it gets served on your dinner table.

Now to hit a topic of sustainability, the vegan lifestyle is something that really wants to address this issue. Considering the numbers that I mentioned above, we are quickly burning through our resources faster than we should, this won’t work out very well for everyone in the long run. Choosing the cruelty-free lifestyle will not only get a person to healthier overall state, but it will also make sure that the food that we consume on a daily basis will not deplete our very limited food resources. By simply switching to the plant-based diet, you can already make sure that the consumption of natural resources will be reduced by two thirds of what is needed.

The lasting environmental effect of choosing the vegan lifestyle can be felt throughout the world and this is by simply taking a lifestyle that is cruelty-free. I understand that perhaps the vegan lifestyle may be a little too extreme for some and I cannot blame them, it is quite an endeavor to get into, plus it can be difficult for some while much easier for others. I fully respect that not everyone is ready to choose the vegan lifestyle however it would be great if there are a few days that everyone chooses to cut back on meat, even by doing something that simple you can really cut back on negative effects on the planet. Just by cutting back on eating chicken one meal per week, you can have the same positive effects of removing about 500,000 cars from the road, can you imagine the power of just one of your decisions? Together we can really make a difference in the world.

8 Healthy Morning Habits To Promote Weight Loss

Posted on June 22, 2016 by Lillian Lewis / Posted in Fitness | Tagged fitness, tips, weight loss, workout | Leave a comment

Every morning we wake up and we hope that the day will be a great one, but I have come to figure out that if we truly want to make it an awesome day, you need to make it one yourself by starting your day right. Nothing starts my day better than getting a head start towards weight loss and let’s face it, a lot of people really, really, (did I say really?) want to lose weight, so I am happy to share with you 8 healthy tips that will definitely get you going in that direction and the best part, you can do them at the start of each day.

1.Get your share of the sun – When morning comes around, make sure you get a good serving of that good old fashioned morning sun shine. Studies have shown that those who are able to take in the light have produced lower BMIs than those who have not. The weight loss stems from the sun pretty much regulating your internal clock, telling it that it is time to start working. So if you want to lose weight, get in some of that solar power in order to really get you to lose weight in the long run.

2.Full night’s rest – So this is not really a morning habit since it should have been handled the night before technically speaking, however if you want a leg up on weight loss, this is an important habit to keep up. If you’ve read my other blog posts on healthy tips, you’ll notice that I am adamant about getting rest and waking up to a full night’s sleep is very important. It curves hunger pangs, makes sure your body is fully ready to meet the challenges of the day plus it keeps your mind alert, allowing you to avoid any bad decisions that could lead you off the road to of weight loss. Want to lose weight? Get enough sleep and wake up rejuvenated the next morning.

Try quinoa and berries for a protein-rich breakfast!

3.Upgrade your commuting style – I realize that morning traffic is just disarming and can really put a lot of people in a foul mood, so if at all possible, let’s avoid it altogether. If you can start walking or taking a bicycle to your office (at a reasonable distance of course), not only do you get some exercise, which will give you a head start at weight loss but you’ll be in a much better mood when you get to the office. Office is too far to walk? Walk to a bus stop or the train and walk to the office from there, among all the healthy tips on this list, this is the easiest one to mix and match to your preference. This is also great if you really want some extra weight loss especially in the thigh sections.

4.Breakfast proteins – A few people are still unconvinced on breakfast being important, while I cannot stress it enough, I think we will leave it up to you to decide if this will aid your weight loss or otherwise. However if you want to lose weight, it is ideal that you get quite a bit of protein in you, early in the morning. Protein is a very basic building block of our muscles and can really aid weight loss if the intake is done properly. Of course this needs to be coupled with exercise but overall it is good to make sure you get the right amount of protein in your system, this is one of the healthy tips of this section that you definitely should not ignore.

5.Exercise, exercise and oh yes, exercise – Morning exercise has been found to be a strong supporter in the weight loss battle. People who workout in the morning tend to be less hungry and less focused on food for the rest of the day, studies suggest as they checked the reaction of several volunteers. Additionally candidates who worked out in the morning were more active for the rest of the day, which would be another leg up if you want to lose weight. This is one of the healthy tips that you can really combine with any of the others for some stellar results towards weight loss.

6.Plan your snacks – Nothing throws a curve ball on your plans of weight loss more than unexpected hunger pangs. When you get hungry at odd hours of the day, you end up reaching for whatever is convenient and close by, pretty much guaranteeing that it is unhealthy. If that is the case, then why not get ahead of the cravings and pack something, light and healthy, your weight loss plans will thank you for this. Among the healthy tips here, this is one of the more simple ones, as all you need to do is make sure you have an apple or a granola bar ready whenever you need something to munch on, if you really want to lose weight this is definitely something you want to make time for.

7.Upgrade that cup of Joe – I realize that a lot of people are caffeine oriented in the morning and there is nothing wrong with that, however if you want to lose weight, you’ll really need to rethink your habits. If coffee is non negotiable for you, no problem however you will have to focus on keeping it black. Coffee is essentially sugar free and calorie free until we mix other stuff into it, thus if you want to really get ahead of weight loss, keep it black. On the other hand if you can give up your coffee, I would suggest to opt for a cup of tea, green tea to be specific. The antioxidants along with other vitamins inside a cup of tea will really be a great way to start the day.

If coffee really cannot be excluded in your daily routine, at least switch to black and cut off on sugar. Keep it moderate, or best switch to a cup of tea instead.

8.Meditate – Among the healthy tips listed here, this is something not a lot of people do. I think this really helps with weight loss in my humble opinion. Take a few minutes to really gather your thoughts, this will increase your mindfulness for the rest of the day and it is said that you will make much better decisions not only with regards to weight loss but with being in the present and being able to focus on what needs to be done. It really helps you lose weight in the long run as well, since you will be more mindful to what you put in your mouth before you actually do, this in turn helps you with weight loss. Try it, you won’t be sorry that you gave a few minutes to really collect your thoughts in the morning.

These 8 healthy tips are really great habits that you can pick up each morning. Each health tip will get you moving forward with your weight loss plans plus it’s a good push to get you out of bed. Stay healthy!

10 Productive Things To Do This Summer

Posted on June 21, 2016 by Lillian Lewis / Posted in Wellness | Tagged lifestyle, tips, wellness | Leave a comment

Summer comes and goes every year, and I’ll be one to admit that there have been times when I did not really do anything productive for most of the summer. Looking back at all the wasted opportunities, I feel as though I could have done so much more during summer and now I am resolute to make sure that happens. Since realizing that I wasted quite a few summers, I have strengthened my will to make sure that this year’s will be chock-full of productive activities and that it is never wasted again. Join me in planning out your summer to maximize its productivity.

Read – As summer goes, a lot of people tend to ignore the reading that has been piling up in the back burner, well now that it’s summer, there isn’t a better time to pick up that book and read. Sometimes we get books or e-books, that we always tell ourselves we will read some other day, well now that summer is here, that day is today. Make reading one of the productive activities you do every summer, this will make sure your mind is alert and never complacent, a great way to remain productive. Oh and if you don’t have a book, helpful blogs are great too (c’mon, hit that bookmark button *wink*)!

Reading is one of the most calming yet productive activities. I like curling up with a good book and a tea!

Get your exercise plan in line – Perhaps you haven’t been exercising, although I hope you are, summer is a wonderful time to either reset your workout to remove the boredom or start a new one altogether. People tend to put off working out, saying they do not have time and while most other people find a way to fit exercise into their schedule, some just can’t seem to make it work for one reason or another. No problem then, summer has finally come around and while it might be too late for that beach body for those who didn’t start awhile back, this is as good time as any to get your workout shoes on. For those who already have been working out, it might be getting a little dull so now is a good time to start trying some other new stuff, keep it exciting and keep your momentum going! Try to learn more about running as a potential exercise, for example.

Learn a new skill – Learning should never end, especially during summer. Make sure to include learning something new among your productive activities for summer, or you can really kiss your active brain goodbye. I personally would love to learn some new yoga positions or some great new recipes that will keep my diet, exciting, healthy and even more delicious.

Take up a hobby – Nothing is more relaxing than a great hobby, and there is no better time to find one than summer in my opinion. You can maybe pick up a guitar, start to build models, maybe even bird watching, whatever it is, trust me when I say it is a great add on to your list of productive activities.

Plan a real vacation – A lot of people can’t be taken away from the office, but if summer has anything to offer, a great vacation is one of them. Make sure to plan out a vacation for you and your loved ones, or heck, even plan out one for yourself if you’re adventurous enough. It does not have to be a grandiose event that will cost you a fortune, it could be as simple as a week camping under the stars or such events like that. Have fun with it, plan it and make sure that you actually get a full vacation away from your computer. This should be one of the top things in your productive activities list.

Catch up on your podcast – Not much time to listen to that podcast you saved awhile back? Summer is beckoning and will allow you to fix that problem. Take the time to listen to it while you are on the treadmill or on the cycle, heck do it while you’re cooking a meal. Among productive activities you can do over the summer, this is one of the easier ones to include in a variety of others in the list.

Volunteer – No, no, you don’t only have to volunteer during Thanksgiving, you can volunteer for the rest of the summer too. Well perhaps not all of it, but I salute you if you do that. It is always good to help out those who are less fortunate, they need as much help as possible and if you ask me, this is something that you should want on your list of productive activities.

Learn to meditate – There is nothing quite like meditation. I highly insist that you learn to quiet your mind and meditate, the focus will do you good not only for summer but for the rest of your life in fact. There are a ton of fun and wonderful things to do during summer, this is true, but I believe this is one of the highly productive activities that everyone should do even beyond summer. This will help you focus on things you need to do in the long run and will really make your summer so much more productive than you realize.

Not only during summer of course, but I listen to The MFCEO Project. I like listening to podcasts that drive motivation. Plus, I am able to multitask it with cooking. Talk about being productive!

Catch up with friends and family – Nothing quite says summer than catching up with friends and family, make sure that you really include this in your list of productive activities. When summer rolls around, make sure you have a strong list of productive activities ready on the get-go but make sure that you also get some time in for friends and family. When work is busy and things get hectic, remember these people are always there for you, now is the time to really just spend your leisure with them, drink a cup of tea and laugh the day away. Enjoy it, that’s what summer really means.

Take up a class – Or an orientation, just something new. It could be something you need in your job or it could be something you just want to learn just for fun. Summer is a time when you can learn anything you want and finding classes is a breeze nowadays. Classes not your cup of tea? No problem, there are private sessions or coaching sessions that are more one-on-one if that is your preference. Just make sure to include this on your productive activities for summer.

There you have it ladies and gentlemen, 10 productive activities you can really sink your teeth into for summer. Make sure that you take the time to choose which ones you really prefer, if your time management skills are up to par, maybe you won’t have to choose. The main idea of summer is to have fun and if you really make it a productive one at that, not only will your life be so much easier, but you’ll enrich it even more. Enjoy the wonderful summer my friends, I know I will, and stay healthy!

5 Exercises for More Shapely Calves

Posted on June 20, 2016 by Lillian Lewis / Posted in Fitness | Tagged fitness, tips, workout | Leave a comment

Nothing says a strong specimen and a healthy person more than healthy calves and I cannot argue with it, when you see someone with a powerful set of calves, you know that he or she often goes to workout one way or another, and you want to be someone just like that don’t you? Well then this is the perfect blog post for you my friend. Let’s make you into one of those people who easily show off powerful calves anywhere they go and you can be known as a workout aficionado as well. I will share with you some great workout routines in order to shape up those calves of yours, and I won’t only give a couple, I’ll give you 5 options to choose from so we can sculpt those bad boys into stuff that gods and goddesses alike have. Prepare your calves for the workout of their lives!

Jump rope – Yes that awesome cut scene from that boxing movie where the hero starts to jump some rope, preparing for the fight of his life, yes that exercise is what you need. The great thing about this workout is that all you need is some jump rope and a ton of rhythm. Now I’m not expecting you to go at it from the get-go, after all jump rope takes a lot of practice and is a wonderful cardio workout for pretty much the entire body. Aside from giving you stronger calves at the end of a grueling workout, jump rope will also increase your stamina for other cardio needs. And let’s face it, when you really get into the rhythm and you start doing some tricks here and there, it is a pretty cool workout to see in the mirror, don’t you agree?

Sometimes a jump rope and a ton of rhythm is all you need to tone strong calves.

Sled drag – This is an awesome workout that really gives you stronger and more shapely calves, aside from working out a ton of other muscles. This workout requires some equipment however, a harness and some weights in fact. Place the harness on your back and then connect it to the weights, from there begin to run or jog while the weights get dragged behind you. The weights will drag and your muscles will work overtime in order to pull the additional weight that you included for the workout. Give this workout a try but make sure you take it easy, after pulling it a few meters you tend to get really proud of yourself and want to take it further, make sure to take your time and build up the proper drag weight resistance otherwise you may be prone to injuries. After a few weeks of this workout you are sure to have strong calves pretty much bursting with pride.

Standing barbell calf raise – Wow that was a mouthful, but any workout with the word calf in it, is sure to give you the goal you wanted of strong calves. This one will need access to a barbell and some free weights, plus ideally a spotter just in case. With free weights it is possible to hurt yourself if you aren’t doing correctly or you are a little careless, so as always practice safety first and have a spotter or use lighter weights until you get the form correct. Anyhow place the barbell at your feet with the appropriate amount of weights for this workout, then slowly bend your knees and pick it up, make sure your back is straight to avoid injuries and gently stand up with barbell in your hands, dangling as low as you can get it without bending your knees or back. Now gently balance yourself on the balls of your feet and raise yourself a couple of inches off the floor, the resistance in this workout will make sure to strengthen your calves and give you a good sweat going. Go back to the standing position you started with and repeat the workout until you do a few reps, I suggest maybe around 15 – 20 reps, then gently place the barbell down. Some people suggest placing the barbell on your shoulders for extra support but I believe either or is a good option. This workout will definitely give you strong calves if you keep doing it on a weekly basis.

Leg press calf raises – This workout is in need of gym access or maybe just the machine if you have it at home for whatever reason. The machine needed is the leg raise sled, usually it is composed of a “chair” and a sled that is connected to weights. The leg press calf raise workout or otherwise known as the donkey raise, is one that has been done time and time again, and quite frankly if the kitchen sink ain’t broken, don’t fix it. Sit down and place your feet on the sled, now focus all your strength on the toes and ball of your feet, use that to push the sled while focusing all the strength and force on your ankles, this will cause the focus of this exercise to mainly workout your calves. As you can guess by doing this repeatedly for a set amount of time, you will be able to achieve strong calves in a few months if done religiously. Again make sure to have a spotter just in case and don’t go gun-ho by putting all the weights you can muster, build up to it so that you can slowly strengthen your calves in order to take larger loads during your workout sessions.

If the gym is your constant hangout for your workout, make sure to include leg raise in your fitness routine to strengthen those calves.

Box jump – Well this workout had to be on the list in my humble opinion as it does wonders for your calves. The box jump requires a box of sturdy material set in front of you at an appropriate height, again make sure your safety is secured and you don’t place it too high. Now stand with as much comfortable space between you and the box, keep your feet about hip-width apart, stand on the balls of your feet and toes. When you are ready to jump on top of the box, bend your knees and position yourself as a half squat and jump on top of the box, make sure to balance yourself as well as you can and as soon as you land, give it a second and jump back down, immediately readying to jump again. Do this in a rep of 15 – 20 and you’ll really feel that your calves will grow stronger and the goal of strong calves is just a few more jumps away. Strong word of advise though, avoid using dumbbells or weights as you may need your hands to steady yourself or catch yourself after you jump, again safety first.

These are some of the best calf workouts out there, these will really give you strong calves as long as you repeat the workout on a weekly basis plus maybe add a healtjh diet or two. Since you are working on your calves, maybe you might be interested in getting rid of some unwanted thigh fats as well! Stay healthy!

Burn Fat At Your Desk! 5-minute Office Workout

Posted on June 17, 2016 by Lillian Lewis / Posted in Fitness | Tagged burn fat, fitness, tips | Leave a comment

Everyone wants to lose weight, one way or another I’m sure you’ve experienced this at one point in your life. While I completely understand not everyone has the time to go training for a full time marathon or even has enough energy left from the workday to go to the gym to burn fat off that belly, weight loss is an important after effect of a good workout. True enough a great diet and proper clean eating will also help you burn fat, there’s nothing like a good workout to make sure you get rid of that unwanted belly and since you can’t tear yourself away from the office for an hour or two, I’m happy to share some office techniques that will get you the weight loss you been dreaming of in those somewhat boring meetings.

1.Pacing or walking – There are a lot of people who pace around the office because they are worried or are thinking, which is pretty good but what if I told you this also works as a mini cardio session for you? If you want to burn fat, walk around as much as you can. Going up a floor or two? Take the stairs. Need to do some creative thinking? A quick pace around your table is an ideal brain starter. Aside from the bonus of weight loss, it makes you look like you are in super deep thought about a certain project, maybe even brooding, a complete win-win situation.

2.Meeting leg lift session – During meetings, especially the long winded ones that tend to take forever, take the time to burn fat a little. On your big comfy meeting chair, make sure to not lean but still have a straight back, keep both feet gently on the floor while making sure to have a steady hold on the chair, I make sure my hands are to the side for extra support. Now gently lift both feet off the floor maybe a couple of inches, hold it as long as you can and feel your body tense a little at the workout. This will not only burn fat for you but the extra focus will keep you awake during the meeting, however make sure to keep paying attention as you might miss anything out.

A discreet little leg workout during long meetings won’t hurt.

3.Paper pusher or table pusher – If you have a nice, sturdy table this workout is perfect for you. First take a look around if you feel silly for doing an obvious exercise at your table, which you shouldn’t really, but if you do fine, make sure the coast is clear and stand up. Place both hands at the edge of the table and lean forward, try not to bend your knees as much as possible and from there, do a standard push up against the table. Just repeat this a few times and you can feel your body burn fat as you get further into your reps. Be careful not to lose your grip and hit your head, as I’m pretty sure that smarts quite badly.

4.Park runner – Chances are you have a rather multi-level car parking area that you leave your car in, assuming you do take a car at all. Given that to burn fat a little more than usual, don’t take the closest parking you can find, in fact do the exact opposite: take the farthest parking possible. From there take stairs on the way down and back up when you sign off for the day, the extra steps is good for your body and the stairs are an extra fat burner. Should you be taking the train or bus, try stopping a station or two earlier and make the rest of the way by foot, the weight loss is your extra reward. Make sure to allot for extra walk time though, you don’t want to be late.

5.Take a long lunch – No, wait, not a long lunch, I meant a long way to lunch. If there’s a fast food place right across the office and a lovely bistro a few blocks down, choose the bistro. Always choose the bistro as compared to a fast food restaurant. Not only will the extra walk help you burn fat, but fast food isn’t good for you and is a horrible detriment to your weight loss goals. Besides who wouldn’t want a nice fresh salad with fresh ingredients for lunch after a busy morning in the office? I’d love one right now actually.

6.Help the mailroom – By some chance, is there a rather large parcel that the young and a little underweight intern seems to be having trouble with? Why not give him/her a hand? Not only will you become someone’s hero, you’ll also burn fat while you are giving a lending hand. You can also get to know other people in the office when you help deliver the mail, with the additional weight loss it’s an awesome mini workout wouldn’t you say?

Not literally a workout at your desk, but an addition to this healthy habit, park your car at a more distant spot when you have ample of time. Squeeze in that walking routine in your busy schedule.

7.Quitting time yoga – It’s finally time to clock out, and yet here you are rendering overtime for another report. No problem at all, take a few minutes to stretch yourself out and burn fat while handling some of your stress. Time for some simple yoga moves that will be a sure way to calm yourself down after a stressful day and is a great workout that you can do at the office.

8.Half hour runner – Desperate times call for desperate measures, if you really want to burn fat and get ahead of your weight loss, take 30 minutes of your lunch for a quick run. Not only will you end up eating less during lunch, you will get extra sweat before the workout to rush out the door and get back into the office and dress back up. Be weary of eating too much with your shortened break however as you might have a heavy belly before running and could hurt yourself.

So these are just some of the things you can do to burn fat while you are in the office, while some of them are technically on the way to your desk or away from your desk, I’m fairly sure if you want to get on your weight loss goals, these are just a handful of things you can do. Pair it up with a regular healthy diet and some clean eating, and for sure you will be on the way to your ideal body weight. Stay healthy!

Top 13 Vegan Condiments

Posted on June 16, 2016 by Lillian Lewis / Posted in Food | Tagged food, plant based, vegan | Leave a comment

Becoming a vegan comes with quite a few challenges that you may not expect and quite frankly can really throw you off the vegan train, one such problem for vegans are condiments. Now as a vegan, yes the simple issue of condiments on your meal might be something you never really considered before becoming a vegan, especially since you had your normal diet, you would just about put mayonnaise on just about anything, as a vegan however that is a big no-no. Do not fret however, I have a list of 13 vegan condiments that would go perfect with most meals and it goes well above vegan salad dressing and vegan dip mind you, there are a lot of choices out there that really cater to the vegan diet and I’m happy to share them with you.

1.Ketchup – Yes this simple tomato based condiment still falls under vegan condiments, I can hear a collective sigh of relief across the board. I’m well aware that a lot of people love, love, love ketchup and what’s not to love? It goes with just about any meal you can make and can also be used as an ingredient for recipes such as barbecue sauce. The beauty of this vegan dip if you will, you can easily purchase it in a store, ideally an organic bottle of ketchup, or if you have the time you can make it on your own as well.

2.Mustard – I know you love your mustard with that vegan hotdog, who doesn’t? And thankfully mustard falls under vegan condiments as well. A little Dijon goes a long way for me and quite frankly there is so much versatility in mustard that you can include it in a lot of recipes or just simply place it on the side.

3.Vegan mayonnaise – Regular mayonnaise as I mentioned is not part of the list for vegan condiments, I’m sure I don’t have to go into it any deeper. However there is a vegan option for this or a swap actually. From my knowledge vegan mayonnaise is made of soy milk, lemon juice and mustard, making it a viable vegan dip and could be part of any vegan salad dressing concoction you may think of.

Tahini sauce is one of the best sources of calcium and a good source of methionine, which aids in liver detoxification.

4.Soy sauce – This wonderful vegan dip, can be used in so many ways that I can’t even begin to account what would be great with this. Among the vegan condiments of the list, I think soy sauce can really be used in multiple levels of cooking, from being an ingredient, to being an add on after it is cooked, or even as a garnish. I love to have it as a side to some stir fried vegetables and make it into a little vegan dip in a small saucer, yummy!

5.Tahini sauce – This dense paste made of crushed sesame seeds definitely falls into our list of vegan condiments. As multi purposed as it can be, tahini can range from becoming a vegan salad dressing to the topping of fries, there is so much you can do with it that it really does deserve its place on the vegan condiments count down.

6.Hot sauce – There are a ton of people who like it hot, and who can blame them? To add spice to the vegan condiments list, hot sauce will not fail to make an appearance considering how much it can really boost up a vegan dip or even make that tempeh have a little more oomph. You can’t discount hot sauce to the list of vegan condiments, no sir, you definitely cannot.

7.Sriracha – This is a rather unique condiment in the vegan condiments list, however I thought to add it considering how useful it is to add into a number of recipes or even as a vegan dip. This wonderfully sweet and spicy condiment can really up the level of some food, however I cannot necessarily say it is a hot sauce but I can’t exactly say it isn’t. So in the end I opted to include it into the vegan condiments list.

8.Barbecue sauce – One of the easiest to make at home, you won’t even have to buy an organic store-made one, considering how many recipes of wonderful vegan barbecue sauce is available out there. This is one of the many vegan condiments that you can easily find a recipe for, quite frankly I have my own recipe tucked away in my personal cook book that works well with just about anything. I use it as a rub or a vegan dip when I serve some grilled vegetables or tempeh.

9.Horseradish – There is nothing more satisfying than having a nice vegan dip of horseradish on the side or adding it to a sandwich for an extra zing. There is a lot to be said about horseradish being part of the vegan condiments list, considering there is a lot you can do with it. You can even mix it in as part of your vegan salad dressing or add it to some vegan mayonnaise and watch as your sandwich just gets you to a whole new level of delicious.

10.Pickle relish – Well, I’ll admit not a lot of people like pickle relish but I honestly believe it deserves a spot in the vegan condiments countdown. The flexibility of pickle relish really drives its place among the other condiments considering you can really do a lot with it. As a garnish or as a topping, again it is great as an ingredient to a number of recipes as well, in fact I have one that must have it for a vegan salad dressing.

11.Salsa – The recipes for one of my favorite vegan condiments is pretty limitless, pretty much everyone has their own version of their favorite salsa and most of them are just delicious. I love having some salsa as a vegan dip on the side with other fresh vegetables, simple and yet so satisfying.

You can never go wrong with a perfectly homemade salsa dip!

12.Pico de gallo – While there are similarities to salsa and pico de gallo, the texture really separates the two and gives it a place in the vegan condiments list in my opinion. Pico de gallo, really works well as a vegan dip for a lot of foods and can be added as a topping for a lot of dishes. The taste really elevates a ton of recipes and meals thus giving a strong spot on the vegan condiments list in my humble opinion.

13.Peanut satay sauce – Admittedly this entry may be more of a personal bias for vegan condiments but I just can’t get enough of the stuff. It works really well with grilled foods and is just a wonderful add on to stir fried vegetables as well. I have even tried it as a vegan salad dressing and loved it, next up is to try it as a vegan dip but I can already tell I will love it.

As you can see there are quite a number of vegan condiments on my list, in fact I am sure there are a lot more but these are by far my favorites. I personally use them as a vegan dip or as part of, if not as a stand-alone vegan salad dressing, but for sure most of my cooking is complimented by these wonderful vegan condiments. I’m sure you have recipes that will benefit from these vegan condiments and I suggest making it a culinary adventure to find which would be the best for you. Happy eating and stay healthy!

Fruit-infused Water Benefits, The Wonderful Bonuses Of Delicious Fruit Water

Posted on June 15, 2016 by Lillian Lewis / Posted in Food, Health | Tagged detox, health, tips, vegan | Leave a comment

I’m fairly certain that you have heard of fruit-infused water benefits by now and someone, somewhere has been raving about how much better his/her life has become due to these benefits. Well I can certainly agree with what that person is saying, because the fruit-infused water benefits are simply astounding and with so many detox drinks available to you, the benefits are virtually endless and can fairly answer any ailments or health conditions you may have or want to avoid. Considering there are so many benefits out there, I’d be hard pressed to present them all to you however I’d like to share the ones that have caught my attention and I believe would be of interest to more people, so without wasting much more time let’s get into the fruit-infused water benefits.

Get more nutrients with every glass – By far one of the most obvious fruit-infused water benefits out there, now with every glass you have of it, not only will you be re-hydrating your body, you will be getting some much needed vitamins and nutrients from your drink, which let’s face it, a lot of people need. So if you need some good detox drinks and a lot more nutrients in your diet, turn to fruit-infused water, you won’t be sorry.

Challenge a number of diseases – Notice how I mentioned that it could be used to treat or prevent ailments? Well I was not kidding and I’m telling you this is by far one of the more magnificent bonuses among the fruit-infused water benefits you will find wherever. Depending on the ingredients you have or use in the fruit water you will drink, it can pretty much go toe to toe against a number of sicknesses such as diabetes, obesity, common cold, heart diseases and much more. Hint, read my other article on Lemon water diet.

Aside from keeping you hydrated, cucumber water helps bring down blood pressure due to its potassium content.

Spa treatment in a jar – There is nothing like glowing skin and among the fruit-infused water benefits, this is the one that will definitely help you out. Again depending on the fruits you use inside your detox drinks, the effects differ for your skin but mostly if you want a youthful glow and perhaps even less blemishes, then you should get a bottle or two of fruit water to make sure you really reap the harvest of this wonderful benefit.

Get a leg up for your metabolism – This is one of the fruit-infused water benefits that is very apparent in lemon water, however other fruit concoctions also hold this superb bonus. Drinking regular glasses of fruit water really gives your metabolism the boost it needs to burn through the fat and calories you consume. If you are trying to lose weight or just get into better shape, make sure to include a glass of fruit-infused water into your diet in order to get your detox drinks in line and also get your body into better shape.

Battles obesity – I don’t think I can praise this benefit enough among the fruit-infused water benefits. A lot of people crave the sugary sweetness of sodas and if you are just starting the healthy lifestyle you want to avoid them as much as possible, as if it was the plague. Fruit-infused water will make it easier for you in the long run. Not only will this fill you more, thus leading to smaller meals, but the sugar along with the fewer calories in the detox drinks will make sure you won’t be looking for a can of soda much longer. It will address the craving while improving your body, thus leading to lowered body fat percentages.

Versatility – There are so many potential combinations for these detox drinks that you will never, ever get bored of making them. Today could be lemon water, tomorrow frozen grapes with watermelon or mint, the combinations are limitless and as fruit-infused water benefits go, this makes it easier to incorporate into any diet or any meal you have in mind for the week. The adventure with each jar or bottle of fruit-infused water is really only limited by the produce available to you and your imagination.

High in detox properties – Notice how I often refer to fruit-infused water as detox drinks, well this is the reason why among the fruit-infused water benefits, the antioxidants made available by consuming it will really detoxify your body of unwanted toxins. Just by regularly consuming a glass or two on a daily basis, you will notice that your body will naturally rid itself of the toxins that have been introduced to the system. You will get a boost of energy and you will just feel much better of yourself in the long run, trust me on that benefit.

Hydration – There are quite a few people who have trouble getting 8 glasses of water into their system on a daily basis, well with fruit-infused water this won’t be an issue anymore. Plain water is a challenge for a number of people, given that they find it too bland or not tasty enough, to each their own but among the fruit-infused water benefits, this should be of interest to them. Considering there is now taste in the water thanks to the fruits, it makes it go down the hatch a lot easier, making it much simpler to reach those 8 glasses a day and making sure that you are equipped with proper hydration to process all your bodily functions. Of course having enough of the detox drinks in your body also helps you remove toxins but that was mentioned earlier.

Strawberry-infused water is best when you have muscular pain or any bone diseases due to its anti-inflammatory properties. Great for workout beginners!

Fresh is always better – When you have guests over, nothing says welcome more than a jar of fruit-infused water that you offer. It really highlights that you took the time to make it and care for your guests. The freshness can’t be beaten by soda or premixed juices, plus not only will it be quite lovely in a nice clear container, it can really cater to your guests’ taste. Among the fruit-infused water benefits, this makes it so easy and fun to do that you can try many combinations that will titillate your guests. Have dinner guests over? Pair your entrée with a nice fresh jar of fruit-infused water, which will not only heighten the meal but highlight your hard work. Making fresh detox drinks is always a welcomed treat for any occasion and it is fun to make, even kids will enjoy making a jar or two with you.

As you can see there are a ton of benefits listed above. Among all of the fruit-infused water benefits mentioned, I am sure that you will find something that will really make you consider trying it. When you try any of the detox drinks combination, you won’t be sorry and you’ll be thinking to yourself: “How did I ever live without this?” Personally I love it and can’t get enough of these lovely treats, plus mixing and matching my favorite fruits in season is a lot of fun for me too. I highly suggest you give it a try as soon as today. Stay healthy!

Healthy Summer Snacks For Kids

Posted on June 14, 2016 by Lillian Lewis / Posted in Food | Tagged food, kids, vegan | Leave a comment

When I was a kid, nothing says a great summer like an awesome snack and nowadays the options are endless however just because it’s a snack doesn’t mean it can’t be part of the healthy summer snacks for kids I have lined up for you. It is never too early to start on that clean eating lifestyle and as the snacks are delicious and good for them, they will definitely love these healthy treats.

1.Fruit kabobs – What’s more fun than eating snacks? How about snacks that are on a stick? Yes, fruit kabobs are what you need for one of the healthy summer snacks for kids that they will just go nuts over. Making these fruit kabobs with your kids is half of the fun and you can place pretty much any fruit on it, so the sky is the limit here! And want a cool clean eating lifestyle tip? Why not make it a little more delicious and place together some fruits that work great on a grill, such as pineapple, some apples, maybe some watermelon and you can grill them during summer for a delicious snack that will be enjoyed by the kids and the kids at heart.

2.Watermelon pops – When it’s hot out and your kids are hankering for a cold treat, than turn to the watermelon pops as the hero of healthy summer snacks for kids. Simply place a nice cut of watermelon at the end of a popsicle stick, cut into fun shapes such as a star, heart or whatever you’d like to keep the kids interested and chill for a few hours. Take it out and enjoy the clean eating lifestyle with this oh so cool treat.

3.Homemade popsicles – Another cool treat, if for some reason watermelon is not working for you, is to get some fresh fruit that you’ve blended up and then placed into one of those instant frozen popsicle makers. I personally like to add small cuts of other fruits into it, making it into a heavenly mixed fruit treat that will freeze in the chiller and eventually come out as one of the great healthy summer snacks for kids. I like making this homemade treat for myself too as a clean eating lifestyle snack when it gets too hot in the summer as well.

4.Dips and sticks – There is no hidden trick to this yummy treat, kids love to dip and eat, and this is the perfect healthy summer snacks for kids. Simply get some of your favorite vegetables and cut them up nice, long and thick so it can be dipped in your homemade hummus sauce. I would also include maybe some pretzels and some toasted whole wheat bread that I’ve cut up into stick shape as well. No doubt the kids will enjoy this healthy clean living lifestyle snack at their leisure.

Fruit kabobs aren’t only healthy, but really enjoyable to make with kids! Look at all those colors!

5.Homemade NICE cream – Now this is a great homemade clean living lifestyle snack without all the guilt of store-bought ice cream. Get some banana and cut it up into cube like shapes, then freeze in the chiller, if you have time freeze it overnight. Take it out and then blend it or preferably use a food processor, add any fruits as flavoring (like vanilla extract and cinnamon!) and there you have it, instant and healthy ice cream. This works great with a ton of flavors and kids will go nuts for this as I have noticed it is one of the favorite healthy summer snacks for kids, among a lot of the ones I’ve tried so far.

6.Lemonade heaven – This is a great treat to look at. Once again get the popsicle set and place in a fresh batch of lemonade, maybe just the regular one for now. Fill it up one third of the way and freeze it. Bring it out and add another layer which is another flavor of lemonade, maybe blueberry and lemonade or passion fruit and lemonade, again fill it up another third of the way and freeze once more. Finally add a different flavor and then freeze again, you end up with a tri-colored and tri-flavored, if that ever was a word, healthy summer snacks for kids that they will just go nuts over. Can I also say that this would work great with lemon water, which just does wonders for the body.

How can a kid resist these?

7.Chocolate covered bananas – Oh my, oh my, just saying that just brings a smile to my face. This simple clean eating lifestyle snack is a crowd favorite and is easy to make. Get some nice bananas and peel them, get a stick and put it in the banana, if you have time place it in the chiller and freeze it but if not simply dip it into the dark chocolate you melted over a pot of boiling water, and add nuts then freeze again. What you get is one of the favorite healthy summer snacks for kids that they will just go gaga over and since it’s dark chocolate too, adults can happily indulge in this wonderful treat as well.

8.Yogurt bar – This is fun for the kids to make as it is to eat. Simply get some plain yogurt, now get your kids’ favorite fruits, add some nuts and maybe some crushed grahams or if you can, get some granola in too. Place it out and they can mix and match, making their favorite bowl of a clean eating lifestyle snack that they will just love. You can make it an open bar so that their friends can enjoy it with them as one of the healthy summer snacks for kids and you can even invite their parents to a bowl as well, since this wonderful treat is good for everyone.

9.Sweet potato fries – There is no snack that a kid will eat faster than a French fry, and let’s use that advantage to make one of those favorite healthy summer snacks for kids. All you need are sweet potatoes instead of the regular ones used for French fries, after thoroughly washing them, cut it up with the skin as a lot of vitamins are found there, simply fry in a low fat oil that you prefer. This clean eating lifestyle snack will go great with just about anything and the kids will love that they are snacking on French fries, so it’s an awesome win-win situation.

While they are young, try to introduce healthy food choices to them like opting for sweet potato fries instead of the usual french fries. Get creative!

10.Oatmeal cookies – There is no doubt in my mind that you have a recipe or two tucked away for your world famous oatmeal cookies, so why not use that as a great way to get the clean eating lifestyle into your kids life? Make a batch of oatmeal cookies, I don’t have to tell you how to make this one but please do avoid butter if you can, there are a ton of recipes out there without butter. I use almond flour instead of all purpose, plus I add dark chocolate chips and raisins as well. The cookies are indeed one of the stand outs of healthy summer snacks for kids, as you can’t keep them away from cookies, might as well make it the healthy and delicious kind!

There you have it my dear friends, 10 healthy summer snacks for kids that are easy and fun to make. I’m sure they will love the clean eating lifestyle as soon as they join you in the kitchen to make a number of these delicious treats and let’s not be afraid to snack on these along with them, after all the best thing about summer is enjoying it together. Stay healthy!