Scorch Fat

It’s possible to boost your metabolism with simple tweaks to your daily routine. Making these small changes will make your body more effective in its battle against fat.
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Eat Breakfast 
It is more than just a name: break-fast. Your body has been deprived of nutrients while you have been slumbering. Skipping breakfast sends your body into starvation mode. Eat your morning meal every morning. Make it 20-40% of your daily caloric intake.
Drink Cold Water
Research shows that women who drank eight 12 oz glasses of water daily have a higher metabolic then those who only drank four glasses. Drinking cold water will also help burn a few more calories because your body has to heat the water before it can use it. See our 40 Fruit water recipes post.
Sip Green Tea & Java
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Get your Protein!

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Protein is one of the three macro nutrients your body needs but unlike carbohydrates and fat your body doesn’t store protein and is in need of a consist supply. Protein is responsible for tissue repair, growth, and energy. It also is one of the most filling nutrients and your body burns more calories metabolizing protein. The recommended daily value (RDA) for protein is .5 grams per pound. However, if you are pregnant or active your protein needs can increase to 1 gram per pound. If you aren’t getting enough protein, here are some easy and quick ways to add it to your diet.

Find out which protein supplement fits your life and goals best.

Protein Powder Supplements: The choices seem endless when discussing types of protein supplements. A common supplement choice is whey which is quick digesting and inexpensive. But is does contain [...]

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Healthy Snack Idea – Frozen Grapes

It’s getting warmer here! I can feel summer, and I love it! I live in a place where it gets warm, but not too hot usually, so we have no Air conditioner or cooler in our house – so when it does get super hot I have to think of clever ways to keep cool. I drink ice water with lemon, or other fruit added, a lot! I make smoothies all the time. And one of my newest snacks are frozen grapes! I went to a swim party last summer and it was the most popular finger food there! Everyone loved it. Thought I’d share them with you. They were super easy to prepare.

First, purchase some grapes at the market. Organic is best, especially when buying imported grapes – they are one of the Dirty Dozen. Trader Joes [...]

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Fitness Challenge of the Month – Plank Challenge!

Last month we did a squat challenge – I know it was super tough! I was right there with you. I had a hard time and even had to take more rest days than it asked for – but that’s okay! You can still be a part of the challenge, even if you need to rest more than the calendar allows. I would not want you to hurt yourself doing our challenge. I want you to succeed!

Now, if this seems tough, don’t worry. You will become stronger and you will be able to do at least a minute plank by the end of the month if you stick with it and push yourself. You will be surprised at how strong you will get and it will amaze you. You can do this!
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You could do them anywhere. On the grass or on your [...]

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Flat Belly Diet

Find out how the Flat Belly Diet can help you lose 15 pounds in 32 days and learn lifetime healthy habits.
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BASICS
The basics of the diet are eating three meals and one snack a day each totaling 400 calories. You will eat 1600 calories daily with a Mediterranean-style eating plan and places an emphasis on eating real foods and avoiding processed ones. The key to the diet is eating a MUFA every meal. MUFA’s are monounsaturated fats found in nuts, seeds, dark chocolate, flax, avocado, and oils. In the Flat Belly Diet! book Coauthor and Registered Dietician Cynthia Sass explains, “research shows that MUFAs have health benefits and target belly fat. They also help control satiety, so by adding in one MUFA at [...]

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Spectacular Spinach

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Popeye ate this leafy green to get big and strong: find out how it will make you strong, lean, and healthy.

Cancer Fighter: Spinach contains 13 different flavonoids which have been shown to slow down cell division in stomach and skin cancer cells. Read more about cancer fighting foods in this book, The Cancer-Fighting Kitchen.
Anti-Inflammatory: The neoxanthia and violaxnthin present in spinach play an important role in the regulation of inflammation.
Antioxidant Packed: Spinach contains high amounts of vitamin C and E, manganese, and zinc. 1 cup of spinach contains 80% of the RDV of manganese which is vital to skin, bones, the menstrual cycle, and in cholesterol metabolism.
Better Vision: The plentiful lutein protects eyes from cataracts.
Vitamin A Okay: 2 cups of spinach contains over 100% of the RDV for Vitamin A. [...]

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Mandarin Orange and Dark Chocolate Treat!

Oh wow! How tasty is this?! Mandarin oranges dipped in dark chocolate! Pure heaven!

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For a single serving, you will need:

1 mandarin orange
1/2 cup semi-sweet chocolate chips or Semi Sweet Baking Squares

First melt some semi-sweet or dark chocolate chips in a Double Boiler. If you don’t have a double boiler, you could use the microwave or even just a regular pan – but try not to burn the chocolate! Take a Mandarin Orange, peel it, split it into sections. Dip the sections in the chocolate. Place on a plate or piece of wax paper to harden. Sprinkle with a little sea salt if you’d like – with or without sea salt they’re going to be delicious!
Try more healthy snack ideas with this cookbook, [...]

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No Gym Required

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Eat Colorfully

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Last night I went to farmers market and picked up these strawberries. They are so good! Strawberry season is just hitting us here in California, and I can’t get enough. I made a smoothie this morning with strawberries, kiwis, mandarins and spinach! I cannot stress enough the importance of eating colorfully! What I mean by this is you should choose a variety of colorful fruits and vegetables and add them to your daily diet. Here is a little explanation of colors and how they benefit us:

RED - Strawberries, tomatoes, red peppers and watermelon. These foods contain a phytochemical called Lycopene which helps eliminate free radicals in our bodies and fight some cancers!  

ORANGE - Oranges, carrots, pumpkin, sweet potatoes and mango. These foods contain beta-carotene which our bodies convert into Vitamin A. This  benefits our eyes, bone growth and health of the immune system. It [...]

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Lift Weights Because…

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Read more about this in the Smart Girls Do Dumbbells book.

Lifting weights can be done at a gym or at home. I’d recommend the Bowflex Adjustable Dumbbells as a good starter set of weights.
This set is awesome because its an adjustable set instead of having a huge set of many many dumbbells you just add on weight to the one set you have. It is compact and even comes with a stand. You can do bicep curls, tricep kickbacks, flys, bench presses… you name it, and you can do it with dumbbells. The cool thing about dumbbells is they take up very little space yet they get the job done. If you’re not into adjustable weights, this Dumbbell SetRead more

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