HAPPINESS and a few of my faaavorite things! :-)

Good afternoon, lovliesss!

Today I want to talk about happiness! While discussing such a wonderful subject, I figured, why not also share some things with you that make me happy. Hopefully this post will inspire some of you to question and engage more in the things that YOU love, and to focus more on the things that bring you genuine happiness! :-)

I have always been a strong believer in following dreams and seeing the positive side of every situation. We have all heard the expression: "Is the glass half full or half empty?" before, I am sure. Well, I am here to assure you that your right to choose which way you look at your own life still EXISTS! Ask yourself today: Is what you are doing in your life right now bringing you closer to where you want to be in the next five to ten years? If so, make sure that you are genuinely enjoying your journey while you are going through it! If not, remember that your situation is only temporary. Every moment and phase that happens in our lives is there for a reason, and will ultimately bring us closer to where we are supposed to be! If you do not know, start setting some goals for yourself today! :-)
 
As a general rule of thumb, I have found that it is important to live life like you will die tomorrow, but plan in your life like you will live forever. This is what we call life at its fullest. It is too easy to get caught up and to blame our responsibilities for making us forget to "stop and smell the roses". Make that extra time right now, and recognize the positives in your life today. Remember that happiness does not come when all in life is perfect, it comes when we accept our imperfect lives perfectly.


Here you go!:


1) Learning.

One thing that I have always loved unconditionally, is to LEARN! Since I have been little, I have always had a curious mind about the world. I could ponder and think in my head for hours and days about all of the complexity around me. I do not think I have ever seen the world simplistically. Haha! I have come to think of myself over the years as somewhat of a sponge. My brain is by no means an information snob. All information is observed and absorbed, good and bad. Only afterwords does my brain distinguish what is valid to keep. Sometimes this can be overwhelming, and at other times it can be a blessing. Overall, I have come to accept what I have been given, and have found out that learning is my passion in life. Figuring this out and embracing it has brought me a lot of genuine happiness in life! What is the "flame" underneath you that drives you to succeed?


2) Improving.

I am borderline obsessed with self-improvement (probably as much, if not more than learning)! Haha! If there is no growth and improvement going on in my life, things are probably not okay for me. Stagnant is not a place that my body or mind likes to be in. For this reason, I tend to always have new projects going. Doing and/or engaging in new projects brings me a lot of happiness because it keeps me busy, stimulated, and focused on things that give me purpose. Having different outlets to release built up tension, thoughts, and my scientific and creative sides has been therapeutic for me. Overactive mind, anyone?! Anyways, I suggest for all of you (if you are not already doing so :-) ) to start turning the positive and motivating thoughts that you have into action as much as possible! There is no self-esteem and empowering feeling greater in life than making the positive things in your own life happen for you! :-)


3) Working!

I love to work on things! Wait a minute...should we call it work if I like to do it?! I don't know. Whatever it may be, and whether it is in my personal life, school, volunteer work, or something that I get paid for, working brings me a lot of happiness! For those of you who may be somewhat lost in your lives, I suggest finding something that you enjoy and working on/towards it! That outlet could be a job, volunteering, tutoring at your college campus, art, or even being a better parent, husband/wife, girlfriend/boyfriend, child, brother/sister, or friend! :-) Finding something to devote your time to is more fulfilling than you could ever imagine- do not take it for granted! :-)


4) The sciences!

 

For those of you who do not already know, I am a student in my junior year of college currently working towards a baccalaureate degree in Biochemistry. The chemistry of the human body has always been a prominent fascination in my life! For many years now I have been learning about the chemistry and biology of human life (and other forms of life :-) ) on my own free time, and while I am in school. It is an outlet of endless fascination to me. I do not think that there will ever be a point where I will "know it all", which is just what I love about my field the MOST! What could be a better career than to never stop learning and growing forever! Haha! If you have not found your passion in life yet, I advise you to sit down and ask yourself what you like to do during your free time the most. This or these activities are your PASSION! A lot of people tell me that they cannot do what they love because they cannot make money doing it. I cannot stress this enough: Do not choose your career over money!!!!!!! The people who make the most money in  this world and are happy with what they do barely THINK about making money! They do what they do well because they care about it, believe in it, and it matters to them- the money naturally flows to them in return! Whatever you choose to do for a living should matter to you too. We can always find several ways to make more money, but we cannot put a price tag on finding/devoting ourselves to our true passion and enjoying genuine happiness! Invest time in finding out who the true "you" is, and what makes you tick. You will find that life will become a lot easier for you, and the "money" will come to you. :-)


5)  Relationships.

I love building relationships! If I could have chosen two careers, my second one would have been psychology. I love to listen to and understand people. This self-created version of building relationships (haha) that I have made has given me a lot of happiness and fulfillment in life. I always here people say, "I just don't understand some people!". Well sure, that is an easy way to look at things. However, it is much more productive to put effort into understanding other people and to see things from perspectives different from our own. This will open up our minds to things we never knew about the world, people, and ourselves!

I have always been fascinated by hearing each person's "story" that has come into my life, and I suggest trying this out in your own! It is important to treat everyone equal and offer them the chance to speak, be heard, and be cared about. This type of treatment, in my opinion, can make almost any individual blossom in life. If you have not already done this, make it your new job to refrain from judging people. :-) Realize that every individual is a person just like you. They have thoughts, feelings, desires, a need feel acceptance, and a story just like you do. These are all natural human qualities. You might be surprised to find out why some people think, act, and say the things that they do- in both good ways and bad. The take home message  here: Never judge a book by its cover!


6) This blog!

Could I be anymore cliche? Haha! But no, seriously. Writing on this blog, and/or just writing in general brings me a lot of happiness! Besides, what is the point of life if I plan on keeping all of my information, thoughts, and experiences just to myself?! Anyways, I have come to realize that humans are a social species, and our lives are meant to be shared with one another. Hence, the existence of networks such as Facebook, or gatherings such as High School Reunions, parties, or classroom settings...etc. This world is not set up for or meant for humans to be spending their lives alone!

^Hitler-esque?

I don't know, anymore...

Lol.


Anyways... What good things are you thankful for in your own life? What is your passion? What makes you tick?!


Hope this gets everyone thinking!

Xo -Jess

My Fitness Routine- Ft. Maximizing your workout on a time budget!

Good morning, everyone!

Today I want to share with you what I do to stay fit underneath the time constraints of "life". Haha! For those of you who think that it is just impossible to work out when you have all of these things to do, I want you to know that nothing is impossible! Working out is not about finding time to do it, it is about MAKING time to do it. If your philosophy is to workout when you're in the mood, or to abandon your workout based on each day's circumstances, then today is the day where those foolish habits and excuses must stop!

In the same way that we find it mandatory to wake up for work or school, brush our teeth, take a shower, and eat food- working out must be the same priority. If you want to reap the benefits of incorporating activity into your life, it has to become a part of your lifestyle!

On average I devote about 20-35 minutes of my time every day to exercise. My preference is early in the morning, but currently I have tailored my schedule to the evenings in order to incorporate a workout partner (shout out to my boyfriend Vince! :-) ). If you find that working out with a partner gets you to stick to your routine even more, then by all means I advise you to accommodate your workout schedule! Below are some different routines that I do based on my time available during the week, and how I change it up to avoid boredom.

Enjoy! :-)


Gym Routines:

For those of you that belong to a gym, I have a gym within the development where I live and on most days of the week I hit it up in the evenings when I get home. Around 6:25pm is when I go, and I use the cardio and weight lifting equipment in 3 different variations. On the days where I lift weights, I do my quads and hamstrings on the the leg extension equipment at 30-40lbs., and lift 8lb. free weights, doing biceps, triceps, shoulders (deltoids & traps), and calves.

*Never do this two days in a row. Allow your body to fully heal, with no sore feelings and/or pain before you return and move up a weight level if you choose to!

 1) 12-15 minutes of running/brisk walking intervals on the treadmill, & 15 minutes of lifting weights.

Total Workout Time: 27-30 minutes.

2) 12 minutes of running/brisk walking intervals on the treadmill, & 20 minutes of P90x Ab Ripper X Dvd (back at home).

Total Workout Time: 32 minutes/ Price: ~$19.99-25 (Amazon)

 3) 12 minutes on the elliptical at max resistance, & 15 minutes of lifting weights.

 Total Workout Time: 27 minutes.

Dvd Routines:

For those of you that have a gym commute more than 5 minutes away and are pressed for time, I advise you to ditch the gym and to start incorporating dvd's! Working out with dvd's or dvd programs helps you to make the time for your workouts when YOU have the time available. There are no gym hours to be flexible with here and no commute to the gym that you have to factor in! Who can beat the beauty of that?! Furthermore, you can pick a dvd each day that is a length of time appropriate for your schedule!


1) Jillian Michaels Ripped in 30 

Total Workout Time: 24 minutes/ Price: ~$8.96-10 (Walmart)

This workout dvd is a current favorite of mine! It is more advanced than the Jillian Michaels 30 Day Shred dvd that I have featured below, incorporates Jillian's 3-2-1 weights, cardio, & abs training system, and is still short and concise. The dvd features 4 intense workouts to get you into insane shape. For those of you thinking this dvd is just for women...you are so wrong. Men if you want to step up your cardio and cut your workout time, THIS is where its at. P.S. it had Vince huffing and puffing, and he has been doing P90x (an intense, professional-level workout dvd program) for years!


2) Gilad 15 Targeted Express Workouts & Rodney Yee's Ultimate Power Yoga

Total Workout Time: Gilad: 7:35-9:40 minute workouts multiplied by the # that you do, Rodney: 15-20 minutes/ Price: Gilad: ~$15-20.86 (Walmart/Amazon) /Rodney: ~$8.96-10 (Walmart)

Gilad 15 Targeted Express Workouts are a collection of 15 targeted weight lifting, 7-10 minute workouts that you can mix and match depending on what you want to work on and how much time you have! This dvd is excellent for those who do not like a lot of intense cardio (those 50 yrs. old+), but still need a great workout. I highly recommend this dvd for those who do not have a lot of time and want to start incorporating weight lifting into their routine!

Rodney Yee's Ultimate Power Yoga is a dvd that features 5 15-20 minute workouts designed to build strength, relax the mind, and boost ENERGY! What I love about Rodney Yee's dvd's the most, is that there is no creepy yoga instructor whispering to you to "breathe slowly and imagine yourself as a tree" while you are trying to get your workout done. I can't stand this about yoga! He has a very relaxing voice that is not irritating. Haha!


3) Jillian Michaels 30 Day Shred

Total Workout Time: 20 minutes/ Price: ~$6.96-10 (Walmart)

For those of you who are just starting out (I am not, so this dvd is no longer commonly used by me), this a great dvd to help you lose a lot of weight in a short amount of time! It comes with 3 workouts that are 20 minutes long and are designed using Jillian's 3-2-1 weights/cardio/abs training system! This type of interval training incorporating weight lifting, cardio, abs, & stretching gets your body LEAN. If you have fat that you want to burn and do not have a lot of time, this is your dvd!


Comments!:

This workout routine works perfect for me and for other individuals who may have little time to devote to exercise. I can workout as little as 20 minutes a day if I need to, or I can maximize my routine and push it to 30 minutes+! My most important tip would be never to incorporate a workout routine into your life that is impossible to keep up! What is the point of being healthy if you are either going to workout 100% for a short period of time and then not work out at all for even longer?! Be realistic!

On average I work out 5-6 days a week. I encourage all of you to focus on incorporating smaller amounts of daily exercise into your lives, rather than larger amounts 3-4 times a week. Even if it's just cardio, and you weight lift every other day or every 2 days, exercising every day allows you to reap the many health benefits of exercise 365 days out of the year. :-)

Also, make sure that you take off at least one day during the week to rest and re-cooperate from your week of training! My days off are usually Sunday. Instead of doing one of my normal routines, I just do 15-20 minutes of relaxing yoga in the morning. :-) And remember, a day off does not mean a day stuffing yourself with junk food. Maintain your normal healthy eating habits, and you will be thankful!


I hope this helped everyone out a bit!


P.S. If you would like for me to do some more in-depth reviews of dvd programs before you make a purchase, just request in the comments below and I would be more than happy to. :-)


Xo -Jess

Spaghetti Squash con aglio e olio (garlic & oil) w/ baby spinach, tomato, & garlic chicken!

Good morning darlingssss!

Today I want to share with you a recipe that I make when I know I do not have a lot of time (i.e. 20-30 minutes) to whip up something good! I love cooking with simple & fresh ingredients, and this recipe embodies just that. I believe that if you buy quality ingredients, there is no need for 1,000 spices in your dishes. A few herbs and/or spices, lemon or lime, salt, & pepper are enough to bring out the best in almost any food! My loved ones enjoy it- and I am sure yours will too! :-) Try it out!


Ingredients:

• 2 small pkgs. hierloom cherry tomatoes (or regular if you cannot find hierloom)
• 1 med. sized spaghetti squash
• 2 cups baby spinach
• 6-7 romaine leaves, chopped (or 1 bag of store-bought lettuce is sufficient)
• 1 bunch basil
• 8 cloves garlic
• 4 thin-sliced chicken breasts
• 2 cups leftover homemade sauce (or store-bought is fine!)
• Olive oil, salt, & pepper
• Parmesan cheese

Directions:

*Preheat your oven to 375 degrees F.

1) Wash, cut open, and remove the seeds from your spaghetti squash and place face up on a foiled & oiled cookie sheet. Top with salt & pepper and 1 tsp. of olive oil per half.

2) Flip each half of the squash face-down onto the cookie sheet and pour ~1 c. of water onto the pan. This prevents the squash from drying out and allows it to steam in the oven.

3) Rinse your heirloom tomatoes and cut each tomato in half. Place them in the bottom of a foiled & oiled baking dish suitable for roasting vegetables and top them with 6 crushed cloves of garlic, 2-3 torn/chopped up leaves of basil, a little more olive oil, salt & pepper.

4) Place both the squash and the tomatoes in the oven and set your timer for 20 minutes. In the mean time, gather 2 frying pans (1 for the chicken and the other for sauteing garlic, baby spinach, and the spaghetti squash once it comes out of the oven). Add some olive oil to each pan, and place each stove top on med./med. high heat. Top your 4 chicken breasts with salt, garlic powder, & pepper on both sides and place into the chicken frying pan 2 at a time, turning until golden brown and cooked through. For those of you trying to lost weight, you can grill your chicken instead, or just use cooking spray! 

Grab your 3 leftover garlic cloves on reserve, chop them up or mince them, and place them into the other sauteing pan- adding the baby spinach when the garlic turns a light, golden brown. Cook for 1-2 minutes and turn off the burner.

*By this time all of your chicken should be done cooking! :-)

6)  While your tomatoes and squash are still in the oven (they should be done very soon!), cut up your romaine leaves or gather your pre-packaged salad mix to be placed in a bowl for serving. If desired, top with your favorite salad toppings!

Here I used parmesan cheese and a few croutons (featured in the final photo!), because that is my favorite. :-)

7) Now remove your squash and tomatoes from the oven, carefully transferring each to your stove-top to cool. Transfer the squash as soon as possible to a dish with some cool water at the bottom to stop it from cooking any further. I like to transfer the halves to a dish with a spatula and then just pour some cold water from the sink faucet into the bottom of the dish. :-)

Now start lightly raking the spaghetti strands away from the outer skin, and transfer the warm/hot strands to the saute pan with the spinach! :-)

8) Top with your roasted tomatoes from the oven & toss together, adding salt & pepper to season the squash!

Below are some pics of what your meal should look like! :-)

 9) Now top each plate's spaghetti squash mixture with some of your leftover or store-bought sauce (nuke for a min. or so if needed!) & some parmesan. Serve & enjoy! :-)

Have a wonderful day, everyone!

Xo -Jess

Drugstore.com haul- Spring & Summer Essentials!

Good morning, everyone!

Today I want to share with you some goodies that I have purchased off of www.drugstore.com! Not expecting the warm weather to be arriving so soon, I had not realized until last minute that I was out of some of my Spring and Summer essentials and needed to replenish my supply! I love www.drugstore.com because they have all of my favorite healthy products for great prices, I pay free shipping for orders $25 and over, all of the items that I purchase come in the mail perfectly packaged & sealed, and I always receive my order within 2-3 business days! Below are some pics of what I picked up!

Enjoy! :-)


1) Kiss My Face Sport Clear Spray Spf 50 8oz. - Retail- $16.40

I absolutely love this sunscreen! There are several reasons: 1) I hate having to get sticky sunscreen on my hands when I'm about to get ready to leave in 20 minutes! This stuff eliminates that factor and makes applying sunscreen a breeze. 2) I love the fact that it has a high Spf, it is water resistant (because I work out everyday & summer weather can be quite sticky!), and has a natural base. 3) Did I mention that this stuff smells like coconuts?! Calgon, take me away!

2) Nature's Gate Glow Lotion, Medium Skin Tones 16 fl.oz. - Retail- $12.99

I purchased this lotion to try out a self tan glow lotion that is more natural to be applying to my skin in the summer time. I used to lay out in the sun, but since I have turned 17 I have refrained from it as much as possible and have utilized glow-enhancing lotion every once and a while! This stuff is great, and no worries about Ethoxydiglycol, 2-Bromo-2-Nitropropane-1, 3-Diol, artficial coloring, or a slew of other synthetic ingredients being absorbed into my blood stream! Whew!

3) Avalon Organics Thickening Biotin B-complex Shampoo 14 fl.oz. - Retail- $9.95

I purchased this stuff for my boyfriend to replace his former Head and Shoulders shampoo. He doesn't really have dandruff bad, but the Head & Shoulders shampoo he was using was making his face develop a rash and wasn't really curing whatever dandruff he did have. This stuff does not contain any pyrithione zinc, synthetic chemicals, or preservatives and has balanced his scalp for good! He has no flakes, and boasts a thick head of hair that I am quite fond of! :-)


4) Avalon Organics Thickening Biotin B-complex Conditioner 14 fl.oz. - Retail- $7.96 (sale)

This is the conditioner that goes along with the shampoo I have featured above. Vince tried washing his hair with just the shampoo, but told me he has gotten better results by using it in conjunction with the conditioner! Who knew!

5) Renpure Organics Amazing Miracle Deep Penetrating Reconstructor 8oz. - Retail- $6.99

I loooove this stuff! In the summer months my hair tends to become a bit more dry with all of the sun exposure. In conjunction with a sun protection leave-in conditioner, I like to use a deep conditioner 2-3 times a week. Out of all of the deep conditioners that I have tried, this one works just as good if not better than all of the chemical-laden salon and store brands. It is a more natural version of what you normally find in the salon or grocery store, and leaves your hair super shiny and feeling like silk! :-) P.S. They sell this at most drug & grocery stores now! Try it out!



What are some of your favorite products for summer?!

Xo -Jess

Healthy Eating 101- My top 20 tips for setting your metabolism on FIRE!

Good morning ladies & gents!

Today I want to share with you my TOP 20 metabolism-boosting tips that I have picked up over the years! I am sure that we have all have those days where we slip up on our healthy eating plan a bit and could use a good boost to get us back on track. Eating healthy and taking care of our bodies does not mean missing out on our favorite foods or never being able to taste certain things ever again- it just means that those things are no longer a habit or routine, they are now occasional treats! ;-)

Treating ourselves becomes much easier to bounce back from once we get over the hurdle of losing the amount of weight that we want to lose, or we get into the shape that we have made a goal to strive after. As a healthy part of any maintenance nutrition/fitness plan, every once and a while it is okay to enjoy a small serving of your favorite foods that maybe aren't so healthy. If you are still in the weight loss phase of your nutrition/fitness plan, keep your indulgences to healthy dessert options, such as the healthy no-bake fudge recipe that I have given you, future recipes that I will post for you, low-sugar/low-fat yogurt, or fresh/grilled fruit.

Below are 20 tips that actually work if you really want to kick your fat-burning into full gear.

Enjoy! :-)



1) Drink green tea!

I have featured a post about why you should be doing this, but I will just give you another reminder here. Green tea speeds up our metabolism and facilitates burning fat. That lower stomach fat that seems to easily accumulate and yet is so hard to lose hates green tea- because the two simply cannot co-exist in peace, and because it works. ;-)
 

2) Keep meals small, consuming 300-400 calories per meal!

Keeping our meals small not only speeds up the metabolism because there is less overall food to burn, but it encourages less overall fat storage (because most of our food is being burned for energy)! This also forces us to consume more small meals throughout our day, which keeps our metabolism up and running!

3) Eat at least 5-6 small meals a day!

This keeps our metabolism up and running all day long. If you never allow your furnace enough time to burn out in-between meals, it will just keep going! The result? A fast metabolism for most of your day (except around bedtime), and less fat storage overall.

4) Train major muscle groups at least 3 or 4 times per week!

This has to be THE most effective tip of all. If you are just doing cardio and no weight lifting as a part of your fitness routine, you can say goodbye to your beach sexy body. No fitness routine will ever burn enough fat and calories to get your body into tip top shape without weights. Go out and get yourself some 3-5lb. weights (for women) if you are just starting out, and pick up/research a circuit training or weight training dvd, program, or class and start lifting! For men, start with 10lbs. if you have never lifted before, and also pick up/research a circuit training or weight training dvd, program, or class!

5) Eat spicy foods, cinnamon, & turmeric!

According to researchers at Purdue University, a chemical in chili peppers called capsaicin is responsible for spicy food's temperature-raising properties. According to Penn State University, heavily-spiced foods can speed up our metabolism up by as much as twenty percent, for up to 30 minutes after we eat them! The link between spicy foods and their ability to speed up our metabolism has to do with a key component of the metabolic process- regulating body temperature. When we consume food loaded with capsaicin-rich hot peppers, we begin to pant and sweat profusely. As our tongue burns and tingles, we may feel physical sensations of heat in our face, ears, and even our body. This effect is intimately tied to our metabolic rate. If you're not a fan of super spicy food, get a similar metabolic effect by adding spices such as cinnamon, turmeric, and ginger to the dishes that you prepare!

6) Have sex (for those who are 18 and older, thank you.)!

Whether you would like to believe it or not, sex increases our BMR (basal metabolic rate) by as much as 15%! The release of male and female sex hormones is what's responsible. Make time for regular sex, and expect to lose more weight overall.

7) Eat clean!

By eating clean, I mean eating foods that are naturally found in nature. The most un-processed and natural version of what is consumable by humans is the easiest for our bodies to burn, and will significantly boost our metabolism. This includes fresh fruits and vegetables, lean meats, low-fat dairy, nuts and seeds, and complex carbohydates such as whole grains. Plate up!

8) Drink 2-3 liters of water a day!

This equates to around 8-12 cups of water a day (*~4 c. of water are in 1 L). Drinking water encourages optimal body function, flushes out wastes, and delivers the nutrients responsible for a fast and healthy metabolism. Get yourself a liter water bottle to take with you during the day when you're first starting out, and make it a habit to drink at least 1 cup of water every 1.5-2 hours!

9) Drink your java black or with low-fat milk, and sans sugar!

Drinking coffee with cream and sugar is like chasing your workouts with chocolate and cake. Why destroy all of the natural benefits of metabolism-boosting caffeine by sabotaging it with sugar and fat laden ingredients! Drink 1-2 cups of coffee early on during the day without these ingredients and reap the metabolism benefits TODAY!

10) Never go past the point of hunger!

A lot of people make this mistake, which brings me back to the old belief that we should be eating only 3 meals a day. Going past the point of hunger slows the metabolism down and forces our body into fat-storing starvation mode. Throw this notion out, cut your meals into smaller portions, and eat every 2-3 hours. You should never feel starving! In fact, it is better to eat a small amount of "junk food" if that's the only food that is available rather than not eat at all!

11) Eat high glycemic foods in moderation!

Examples include carrots, peas, corn, sweet potatoes, white potatoes, and fresh-squeezed juice. High glycemic foods, or foods that greatly affect our blood sugar levels, have a similar negative effect on metabolism as do eating white sugar or flour. Consider these foods as part of your "starch" intake, along with whole grain breads, rice, and cereal. Consume them in moderation and eat your metabolism on fire!

  12) Incorporate essential fatty acids into your diet!

Consuming healthy fats on a regular basis such as flaxseed oil, canola oil, olive oil, fish oil, cod liver oil, and/or the fats from nuts and seeds such as walnuts, almonds, & pumpkin seeds help keep our arteries and heart lubed, smooth, taut, & pumping efficiently! You cannot expect to have a healthy heart if you are constantly jamming your arteries with long and tangled chains of saturated fats and cholesterol. Eating healthy fats helps to promote HDL "good" cholesterol in our bodies and to carry away the LDL "bad" cholesterol from developing as plaque on our artery walls. Eating unsaturated fatty acids also speeds up metabolism by providing our bodies with easy to break-down chains of fatty acids that are quick burning for use as energy!

13) Fill up on fiber!

Eating food rich in fiber such as complex carbohydrate vegetables, fruit, and whole grains helps to fill us up without calories that can turn into fat. This means more satisfaction, less for your metabolism to burn, and a healthy digestive tract!

14) Eat protein with every small meal!

You cannot expect to reap the metabolic benefits of weight lifting if you are not feeding the muscles that need nutrients for repair. Every time you lift weights, your muscle fibers tear and rebuild to reveal stronger and tighter muscle groups. If you are not eating enough protein, you can say good-bye to this benefit! Great sources include nuts, seeds, fish, beans, chicken breast, pork tenderloin, bison, turkey, or lean beef.

15) Take a CoQ10 & low-mercury fish oil supplement if you eat a bit too much, too close to bedtime!

I discovered this trick just by common sense after a few years of research. Coenzyme Q10 is an enzyme naturally found within our bodies that plays an important role in metabolism. It also has antioxidant effects, helping our bodies fight off free-radicals and metabolize pollutants such as alcohol and prescription drugs. The reason why it is important to consume it with fish oil is because Coenzyme Q10 is fat-soluble. So if you ate a junky or fatty meal, you can rest assured knowing that your heart and arteries are protected from some of the bad cholesterol and fat consumed, and that your metabolism-boosting Co-Q10 is being absorbed. Doing this has helped me maintain abs on my nutrition plan, even when I eat within 2 hours before bedtime, and enjoy pizza or ice cream here and there. Try it out!

*If you have any health condition or are taking any medications, contact your health care provider before making any lifestyle or supplement changes! We don't want any bad interactions or death here!!!

 

16) Take a CLA (conjugated linoleic acid) supplement with meals if you are having a problem losing stubborn lower belly fat!

I don't have to do this anymore, because I have become an expert at my own physiology, but if you are just starting out with a healthy eating plan and do not know your bodies limits as far as portions go, take a CLA supplement with your lunch and dinner. Make sure that you are also taking a healthy fish oil supplement in conjunction with this both in the morning and mid-day with a snack to replenish your fatty acid supply! ;-) CLA is a substance naturally found within the red meat of animals that promotes fat loss and the growth of lean muscle tissue. Researchers are not sure exactly how CLA works, but it has been found to be highly effective in promoting weight loss and seems capable of changing body composition. To reap its benefits, you would have to eat pounds and pounds of meat, which would reverse the body's liver health and no longer be beneficial at that point. From my own research, I have found that CLA  blocks the absorption of the fat that we consume to reduce total body fat and encourage lean body mass. In addition to healthy eating & a healthy lifestyle, it acts as a great metabolic boost to get those last stubborn fat cells to shrink in the areas they just looove to hang around in! ;-)

*If you have any health condition or are taking any medications, contact your health care provider before making any lifestyle or supplement changes.

17)  Take an Alpa Lipoic Acid supplement mid-afternoon if your 11am snack maybe wasn't the healthiest choice!

Alpha Lipoic acid works in the exact same way as does Coenzyme 10. So why did I not just advise that you take Co-Q10 two times a day? Because the body will slow down or even stop its natural production of Coenzyme Q10 if we overload its receptors in the body. Taking a Coenzyme Q10 supplement is not essential for good health, it just offers a good metabolic boost when we're in need of it, helps supplement what those 30 years old+ do not sufficiently make anymore, and helps to maintain a healthy heart. Alpha Lipoic Acid can offer us this same metabolic boost mid-day if we know we might end up taking our Co-Q10 at night (example: Thanksgiving Day!). Try it out. :-)

*Again, if you have any health condition or are taking any medications, contact your health care provider before making any lifestyle or supplement changes.

18) Get good sleep!

I feel like this shows up in every list of tips. Haha It really does affect a lot of things! When our bodies do not get enough sleep, a lot of the stress hormone cortisol floats around in our blood stream. Cortisol is a hormone that functions as a survival messenger in our bodies. It sends a message to the brain to constrict our arteries and increase blood pressure in times of need (causing the heart to pump harder to get blood to our extremities), tells the liver to release some of its glycogen stores and stored fat into the blood stream for added support, and contributes to the storage of lower belly fat to aid in survival when food is scarce. Getting sufficient sleep means our stress hormone levels will be low and our metabolism will be up! :-)

19) Reduce your daily stress!

This also seems to show up in almost every list of tips! Haha Reducing daily stress has a long list of health benefits. By engaging in stress reducing activities, avoiding stressors, or altering the stressors in our lives, we keep our metabolism in balance and can help to prolong our lives by years! If you find yourself frazzled mid-day by all of the things you have to do, take a 10 minute breather and mental vacation. Tell yourself that you can only do what you can do and give 100% of your effort. If that is not enough, there is no sense stressing yourself out about it, because no more can be done.

20) Laugh!

This tip is also a re-occuring theme! Laughing is one of the simplest ways to boost metabolism! A research study led by professor Maciej Buchowksi at Vanderbilt University in Nashville, Tennessee set out to determine how much heat output was created while laughing. This heat output was then translated as an increase in metabolism. After the study was completed, it was found that metabolic rates could be increased by as much as 10 to 40 calories! Researchers also found that laughing for 10-15 minutes a day can burn as many calories as are in a medium chocolate bar! The scientists measured participants' energy as they laughed at 10-minute comedy clips against their resting energy rates. They ultimately found that up to 50 calories a day can be burned by laughing, which amounts to 4.4 pounds a year! Now lighten up! :-)

Sources:

• Book: The Eat Clean Diet, by Tosca Reno

• Website: http://www.naturalnews.com/008415.html#ixzz1qFsGZy1u

• Website: http://www.livestrong.com/article/67581-maximize-metabolism/#ixzz1qFrOyn7j

• Website: http://www.livestrong.com/article/412229-do-spicy-foods-speed-up-the-metabolism/#ixzz1qJoUXQIq

• My brain.

I hope that everyone finds these tips useful!!!

Have a great day! :-)

Xo -Jess