Get your sleep on!

There are a lot of things that we can eat, drink and do to our bodies to make us healthier and happier individuals. One of the most common and most OBVIOUS is none other than

sleep

it helps prevent cancer, weight gain, heart disease

it improves memory, (which I need) athletic performance

and can even help prevent the common cold or just fight it off quicker

Droopy, watery eyes are the least of your worries

There are 5 stages of sleep that it is important we go through every single night

The first 4 stages are great for a healthy metabolism, learning, and memory

The fifth one (Rapid Eye Movement aka R.E.M. aka dreaming stage) is important for regulating mood and emotion

As we women know, emotions can take a strong toll on our life..so why not take the necessary precautions

15% of us sleep less than 6 hours

This is pure torture to our bodies!

This year, really try to train yourself to sleep

Even if this means falling asleep a little earlier in the evenings, it can make a world of difference

Give your body the rest it craves and deserves

Yes... you can get too much sleep you lazy bones

more than 8 hours can disrupt your blood sugar which can also make type 2 diabetes an even higher risk
Researchers at University of California, San Diego say that if you sleep more than 9 hours a night it can lead to an increased risk of dying of any cause

So basically, to be healthy, we need to find that happy medium between too much and too little sleep

which would be between 7 1/2- 8 hours a night

Try it out for atleast a week and see how these extra Zzzz's can add an

extra pep in your step and in your body.

Healthy-MEX!

I am 100% in love with Mexican food and I have been my whole life. However it is really high in fat and I had to find a way to make it a lottt healthier for me so that I can eat it more often.

I use:
98% fat free lean ground beef
McCormick 30% less sodium taco seasoning


sliced portobella mushroom
red/green bellpepper
brown rice
organic black beans (trader-joes)
spicy pico de gallo (or just regular/mild)
avocado
lite shredded colby-jack (trader-joes)
whole wheat flour tortillas

These all make it completely healthy and 100% guilt free.
I use organic white corn chips from Trader Joes or sometimes I'll get the tortilla chips with the flax seeds, those are really awesome as well. Dip those in the pico de gallo as a mini appetizer.
It is really easy to substitute with chicken, or lean ground turkey for the burrito. Both are very tasty, I have experimented with both. My favorite, however, is the lean ground beef. It tastes the best to me with all of the vegetables.

Get creative...
you can use the exact same recipe with enchiladas or tacos. Opt for a green sauce with the enchiladas. mmm I am getting hungry just thinking about it.

EVEN A BURRITO BOWL WILL DO.
Layer the bowl with beans, rice,veggies, lettuce, salsa, etc etc. for a tasty and low-carb treat!!

Get the EXTRA boost from DFINE...

Hilda Castillo Landrum has been my friend, sister, mentor for many years. She is also the spokes model for a product that I am a huge fan of called DFINE8. She introduced me to this product about 2 years ago and it is something I really don't ever want to go without. I take it in the morning right when I wake up... either before eating breakfast or before going to the gym. It gives me plenty of extra energy, makes me happy, controls my appetite and really helps burn that extra fat. If this photograph is not motivating enough, I do not know what is.

Thank you for introducing me to DFINE Hilda ... MUAH!

It comes in a bunch of really great flavors
My favorites (in order): Grape, Lemon- Lime, Mango
Hilda says Tangerine is fantastic too so I am going to try that one next :)

For information on/ordering of DFINE and other supplements visit Hilda's webite
HildaCastillo.com

Her website is full of excellent information, photos, etc etc. Check it out!!

And get your hands on some DFINE!!!

What workout videos are good to use at home?

A lot of the time it can be really difficult for people to get out of the house and spend the necessary 60-90 minutes at the gym. I have tried a few workout videos that I really like ...

The one that I started first, because my mom had them, is The Firm. I really enjoyed The Firm workout videos because they really pushed me to the max. There is a lot of weight training with light weights and a lot of reps. I really enjoy this type of workout

Another one that I have also tried, that you have most likely heard of is Tae Bo!! That workout is very cardio intensive, and Billy Blanks Boot Camp comes with resistance bands for a really great workout. Both of these at home workout programs are available on their website. FirmDirect.com BillyBlanks.com OK SO THE NEXT THING IS.... I am in the process of getting my hands on the newest at home workout craze. This would be the P90X I have heard a lot of really good things about it, so I am looking forward to seeing what it can do for my in 60 days. I will definitely let you know how it goes and blog about it along the way. Because it is soooo freezing in the winter and I have school/ work until late in the evening I am going to try this at home workout and see how I like it. :)
We'll see what it's all about!

Beachbody.com/p90x

"SUCCESS IS NOT A SPECTATOR SPORT"

So , it is completely obvious that being "fit" is not doing a half @$$ workout every other day with the worst attitude possible and barely breaking a sweat. Being fit engages your mind, body and soul and it has to be approached as more of a lifestyle change... not the dreaded word "diet." Diets scare people because it has built up a negative connotation for failure in many peoples lives. Every bite of food that goes into your mouth contributes to what type of "results" you will get. Don't complain if you are not doing everything possible to be fit (sneaking chips, sweets, etc. ) There are certain foods that can definitely supercharge your ABS as well as all over muscle tone. I like to forget thinking "What am I going to eat today?" and instead replace that thought with "What am I going to put into my body today?!" The wording just makes you want to be kind and gentle to the ONE AND ONLY body you have!! =)

SO... Let's cut to the good stuff

10 BEST FOODS TO EAT FOR FLAT ABS

(combine with intense AB workout for ultimate results)

• almonds
• eggs
• soy
• apples
• berries
• leafy greens
• yogurt (fat-free)
• veggie soup
• salmon
• quinoa

10 HEALTHIEST FOODS ON THE PLANET

• lemon
• brocoli
• dark chocolate (YESSSSS)
• potatoes (red or sweet)
• salmon
• walnuts
• avacados
• garlic
• spinach
• beans (black: the darker the bean the more antioxidants)

7 STRESS BUSTING SNACKS

• 1 fresh banana
• baked tortilla chips w. salsa (pico de gallo ... mmmm)
• breakfast cereal bar
• black bean soup
• decaf non-fat latte
• baby carrots w. non-fat sour cream dip
• raisen bread w. fat-free cream cheese (or reduced fat peanut butter)

Celebrities....too good to be true?

Celebrities are people that we can sometimes treat like gods/goddesses. We sometimes just think they are perfect genetically and it is just impossible to ever have the incredibly amazing bodies that they have... The truth is, they work their F-ing @$$e$ off and that's why they look so amazing! They do not have any excuses for not working out or staying active!! Watch, Learn, DO!

Ballerina ABS!

In order to have really fantastic abs, you have to push yourself to the NEXT level! Your average crunch will not do the trick. I found this workout on fitnessmagazine.com and it is reallllllllly fantastic for your core and will help to define your abs even more! I cannot tell you how much of a difference it has made in my workout. I highly recommend it...

DO IT:

• Sit on the floor and extend your legs, pressing them firmly together
• Lean back 45 degrees from the hips
• Keep your abs engaged as you bring your arms over head like a ballerina
• Slowly twist your torso to the right, placing your right arm on the mat. Keep your left arm reaching overhead for a slow count of 3
• Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor
• Contract your abs to support your spine as you return to the center, bringing both arms to overhead
• Continue alternating sides doing 2 sets of 6-10 reps on each side

Breakfast "Toast-ada"

Here is another breakfast idea that is really easy and really healthy. I hope that you can take the time to make this delicious meal!

As you can see I am obsesssssed with breakfast....but there is a method for my madness :p

Here are some benefits of breakfast according to WebMD (NOT DOUGHNUT BREAKFASTS--something with nutritional value duhh)

• 
  
  More nutritionally complete diet, higher in nutrients, vitamins and minerals


• 
  
  Improved concentration and performance in the classroom, or boardroom (aka hustle harder)


• 
  
  More strength and endurance to engage in physical activity


• 
  
  Lower Cholesterol levels

Love thy carb

Yes, carbs are fantastic for you and for your brain.

Your brain feeds of carbohydrates and they are an important part of your diet.

The key is to not eliminate carbs (Atkin's style) but to be smart when choosing which carbs you want to eat during a meal. There are a lot of easy, smart substitutes for the many common "bad" carbs that many usually eat. Let's stick to the "good" carbs.

"How do I switch from 'bad' carbs to 'good' carbs?" you ask

• Choose brown rice instead of white rice. It has plenty more fiber and is rich in vitamins.
• Opt for whole-grain breads, pastas and cereals. These fight heart disease, which is reason enough for me. Gotta save your ticker, it's the only one you have.
• Choose to eat whole pieces of fruit as opposed to fruit juice. There is so much more fiber!! (about 6x the amount in an orange compared to a 4oz glass of OJ)
• ***PREPLAN YOUR SNACKS (See Smart Snacks)... if you have high-protein, high-fiber snacks already planned out you are less likely to run to a carb. Your blood sugar will be level and you will not, all of the sudden, become starving.

Woodchop...

This workout is a whole body kicker!

It is called the "Woodchop" because of the woodchopping motion your body makes during the exercise

There are few modifications I like to do

This one is done with a medicine ball

It can also be done with the resistant band machine found at many fitness clubs...

For a little bit different workout, the woodchop can also be done while seated on a stability/yoga ball...

Motivational Song: "Chop Me Up" by Justin Timberlake

"Your Body Is A Wonderland"

Ahhh! Looks like John Mayer has the bug too!!

Lately I have been obsessed with running stairs.

It is the best, most refreshing workout that a woman can do.

It works your butt and legs like NO OTHER!!

There are machines at the gym that can simulate stairs (which are excellent),
but something about being outside (especially when the weather is nice) gives me a burst of energy and I feel like I can keep going for a lot longer.

You can skip steps, run up the steps, walk slowly, and walk slowly while skipping steps
Get creative with your pattern and try to switch it up
Just when you feel like you're done... do just oneeeee more!! ;)

Smart Snacks!

I am completely, utterly, 100% in love with snacks.

I am always on the go, and there are times when snacks are my mood, appetite and life saver.

But, I also realize that it is important to eat snacks that are not loaded with calories, sugar, etc etc.

I have compiled a list of my favorite snacks:

• Celery w. reduced fat peanut butter (& raisins on top if desired)
• Cottage cheese w. blueberries
• MGC w. Hummus
• Beef Jerkey
• Almonds
• Peanut Butter Pretzels
• Luna Bar (Nuts Over Chocolate; Peanut Butter Cookie)
• Edemame
• 99% fat free mini bean & rice burrito (Trader Joes)
• Banana w. reduced fat peanut butter
• Hard boiled egg (I add Tapatio or Tabasco for flavor) NO SALT
• reduced-fat Cheese-Its (Original; White Cheddar)
• Sliced tomatoes w. reduced fat Swiss cheese w. light oil/vinegar
• Papaya/Mango Salsa w. whole grain tortilla rounds (Trader Joes)
• Sliced bell-peppers w. hummus
• non-fat yogurt w. fruit
• Apple w. peanut butter
• Tuna (chunk white in water) w. dijon mustard on Multigrain Crackers

I hope that this gives you a few more ideas of things to snack on during the day that are healthy and can give you energy before your next meal. Try to switch it up every day because it is really important to have these "pick me up" snacks.

Feel free to substitute fruit to your liking.

I always, always, always keep snacks in my car/purse because you never know if you'll be able to curb that craving when hunger strikes. And the last thing you want to do is go through a drive-thru because you forgot to bring snacks. BE SMART AND PREPARED IN 2010!

WIDE AWAKE!!

Balancing all of lifes activities can be one of the most difficult things to do, especially for a young college student like myself.

CAFFEINE is something that I crave on the daily...

and there can be times when I literally need it in order to fulfill the days errands.

There are a lot of UNHEALTHY ways to get this caffeine: soda, rockstar, sugary starbucks drinks.

SOOOOOOO many calories can come from these drinks

and the energy does not last!!

FORTUNATELY... I have found something that is COMPLETELY healthy

and it gives me a caffeine fix unlike any other.

My Drink of Choice: Grande Americano w. an EXTRA shot of espresso

There is only 15 calories in this.

And since I'm crazy and drink my coffee black.. it is plain and simple.

If you prefer to add something to it and keep the calories low-

opt for Non-fat milk as opposed to whole or half and half-

throw in an artificial sweetener and you are good to go!

***Thankfully for Christmas I received a plethera of Starbucks Gift Cards

which contribute to my addiction!***

MGC & Hummus

One of my favorite snacks recently is the famous MGC (multi-grain crackers)! I found a great kind at Trader Joes that go really well with the Tomato & Basil hummus that Trader Joes also makes. I have about 5 crackers dipped lightly in hummus and it tastes FANTASTIC!! As you can see the name of the MGC is "Entertainer's Crackers"... ;-)

Try it out, You'll LOVE it!

A+ Breakfast Video Tutorial

I know I posted the recipe and a picture on the blog! But with my new FLIP CAM I can edit videos so you guys can all actually watch what I do!! More to come I promise.

Keep 2010 a good one!

An "A+" BREAKFAST!!

Breakfast is definitely my most favorite meal!

Maybe it is because it's so easy and I like to cook it the most.

I wake up in the morning starving so I LOVE to go all out for breakfast!

Here is a picture of my favorite thing to eat in the morning that I cooked the other morning.

Supercharged Breakfast Scramble:

2 egg whites & 1 whole egg

red/green bellpeppers

spinach

mushrooms

sliced avocado

1 slice whole wheat bread w. a little bit of Smart Balance Light Spread

**I usually heat all the veggies in the pan w. some fat free crisco

non-stick spray until they are soft, and then I add the eggs at

the end since they cook so fast**

This is my favorite breakfast to eat after a really hard workout! It completely satisfies me and I am not starving 2 hours later. It is best to stalk up on calories earlier in the day so that you have more time throughout the day to burn them off, and for your body to digest the food as well.

2010 NO MERCY!!

2010! It is finally here, can you believe it? So much has happened in this decade and People Magazine has dedicated an entire issue to remember the decade! I purchased a copy at Target the other day and it really made me realize how much has actually happened this whole year, including things like capturing Saddam Hussein, Britney Spears' "big break" etc etc.

I think New Years and "starting over" is purely psychological. We as humans like to know that we will have this one point every year where we can push everything aside and whipe the slate clean. I think it's really healthy as well for us to have such a vantage point to look forward to.

The thing I am most excited about this year, in regards to being as healthy as possible, is my NEW GEORGE FORMAN GRILL!! I highly recommend this for anyone and everyone. It completely illiminates any excuses I may have for not being a "good cook". It acts as a grill and a panini maker (yummm)! It cooks everything while letting all of the nasty fat run into a tray for the leanest cooking possible!!

Things I have made:

• Chicken pesto veggie panini on wheat bread w. one slice reduced fat swiss cheese


• Chicken breasts marinated in Newman's Own Light Balsamic Vinegarette.

I am so excited to create new healthy meals on my George Forman Grill (Thank you mom and dad)... As I get more creative, I will DEFINITELY share my new recipes!!

As far as a New Years Resolution goes I have decided to give up soda (diet-coke/diet-pepsi/diet-sprite, etc). The more and more I read about it, the more motivated I am to "drop it like it's hot." With all of these health scares, such as the swine flu, there is no other way to protect oursevles then to build up our immune systems as much as possible. This year I am going to stick with water, coffee, and unsweated hot/iced tea w. lemon! I encourage you to take this challenge and eliminate the calories we consume in beverages and save them for an amazing healthy meal instead!

GOOD LUCK THIS YEAR!!

2010 NO MERCY.... and more imporantly, NO EXCUSES!!!!