Pump It Up — Workout Songs

The holidays are coming to an end and pants just don’t button up as smoothly. It’s busiest season at the gym, new memberships, post-holiday frantic workouts, and new years resolutions to be healthy. To make the best of your limited time after a much awaited wait for every single machine. The best way to get the most of any workout is to have your heart rate at the optimal level. Best way to do it, some great music to help you get pumped up and in the zone.

gym jan

Pump it Up Songs:

  • Little numbers — Boy (My favorite warm up song)
  • Wake Me Up— Avicii
  • Counting Stars — One Republic
  • Roar– Katy Perry
  • Summertime Sadness — Lana Del Rey
  • I Need Your Love –Calvin Harris
  • Demons — Imagine Dragons
  • All Night — Icona Pop
  • Royals — Lorde
  • Fighter — Christina Aguilera Playlist with all the listed songs. What are some of you favorite songs?

‘Tiss the Season for Gift Giving

Health enthusiasts are hard to shop for with every person having different lifestyles & health restrictions. Cue in head scratching. A lot of people have expressed confusion and the frustration they felt shopping for my birthday and even now for the holidays. They’re having a hard time understanding what is allowed in my healthy lifestyle. I always get the question, so can you eat chocolate, how about skinny popcorn, no? What about skinny cow? Ya, lots of explaining to people about my clean eating life-style, over and over again. So I can only imagine the trouble others go through. 

I’ve put together a few basics that should work for any health enthusiast or the aspiring ones. Vegetarian, vegan, paleo eater, the clean eater, and the kinda sorta health enthusiast. The perfect thing about holiday shopping is that New Years resolutions are around the corner, for many people every year thats includes some form of being more healthy. The Holiday Gift Guide features workout accessories and some essentials that everyone can use beyond yoga pants.

Examples below include a cute gym bag that can be stuffed with any of the other shown items. The same idea can be applied to a cosmetic or accessory bag filled with things like face wipes, hair ties, ear buds, dry shampoo, and lip balms. If you know they’re interested in a certain sport or workout feel free to buy items like stretch bands, yoga mats, workout DVD’s, or warm tech gloves. 

 

Workout Wishlist

Same concept for a healthy pantry,  get someone started by helping them start or stock up. It’s the sugar, spice and everything nice gift guide.

Consider these items for a healthy pantry:

  • Popular super-foods: chia seeds, goji berries, cacao nibs and hemp seeds.
  • Drinks: Tea, coffee or cocoa powder.
    • Don’t forget  a cute tea ball strainer or tea cloth bag with loose tea.
    • A cute themed gift basket centered around tea or coffee can easily be made with different tea varieties, honey, travelers mug & coffee or tea mug.
  • Seasonings: Pepper & salt mills, spices (cinnamon, cumin, basil, oregano, parsley, etc), Braggs liquid aminos, vinegar’s and olive oil.
  • Spreads & Nut Butters: Organic honey, pure fruit jams, nut butters (without the chemicals, sugars & preservatives).
    • There are many nut butters available including but not limited to sunflower, peanut free, cashew, pastachio, almond, and multiple nuts & seeds combined.
    • I love Nuttzo, Moxie, or grinding pure almond butter at whole foods or other health food markets.
  • Nuts & Seeds: Go nutty! Almonds, walnuts, cashews, pistachios, pumpkin seeds, sunflower seeds, etc.  Try to keep it simple & without the add-ons if unsure of diet type. Read the ingredients to make sure it’s without oils, too much salt, or other preservatives.
  • Kitchen Gadgets: If still unsure try a few things that can be useful in any healthy kitchen such as a compact veggie steamer, veggie spiraler, water bottles, salt & pepper mills, and eco-friendly BPA free storage containers for home or work.

The Queen’s Drink- Saffron Milk

My Queen’s Drink of Saffron Milk has a luxurious and rich flavor to help wind down after a long day and lull the mind into a deep sleep.
saffron milk

The Queen’s Drink is perfect to enjoy shortly before bedtime, saffron contains many medicinal purposes, one of them is inducing sleep when mixed with warm milk.

Some other note-worthy benefits include appetite suppressant, anti-depressent, PMS cramp relief, gas and heartburn relief. Saffron is also rich is many vitamins, minerals, and high in anti-oxidants.

The Queen’s Drink will surely warm your body, mind, and heart into feeling like a egyptian queen while engulfing you with the aromatic smell and taste of saffron.

Ingredients:

1) 8 oz Milk or Soy Milk
2) Small pinch of Saffron
3) 1 tsp of Nut Mix
4) 2-3 Cardamom Pods
5) 2 Tbs Honey or Brown Sugar

Directions for Nut Mix:

1) Grind 3 Almonds & 3 shelled pistachios until a fine to moderate powder consistency. Can be made in large batches and stored in a tight container for future use.

Drink Instructions:

1) Warm 8 oz of milk on stovetop on low to medium heat. Do not let the milk boil over and stir frequently to prevent burning.
2) Once slightly warmed add Cardamom pods or 1/4 tsp cardamom powder to milk
3) After 1 minute add pinch of saffron. Within a few minutes the saffron will infuse in the milk and release a golden yellow color. Stir well once color is released from saffron, the saffron should melt into the milk slowly.
4) Add choice of sweetener and stir
5) Sprinkle nut mix
6) Let milk cool slightly
7) Serve and garnish with nut mix if desired.
8) Unwind and allow yourself to relax and sleep like a queen.

Healthy Packaged Snacks – Part 2

Bag ripping goodness without the guilt. Part two of my healthy packaged snacks post includes a few brands that I love, all of these brands are packaged foods that are minimally processed and close to being home made as it gets.

Cookies:

The total and utter excitement I had when I found “clean” cookies that I didn’t have to make is embarrassing. Completely in love with Go Raw’s Chocolate Super Cookies.. oh so good! Of course they are more like thin crisps then cookies but it satisfies the craving.

Go Raw has few types of cookies, granola, energy bars, and chocolate. All minimally processed and ingredients on the front of the bag.  These make for great snacks, carry alongs, or for toppings.
go raw

Cereal:

One of the unhealthiest “health” foods by the marketing industry. Most cereals are filled with boat loads of sugar, bleached wheat, and added preservatives. Even the organic and healthy brands packed a ingredient list longer that needed. So I stayed away, until now. Food for Life carries a no frills, simple and clean cereal in 3-4 varieties. Don’t expect them to be taste anything like cinnamon toast crunch or other conventional cereals.
ezekiel

Jelly/Jam:

Peanut butter & Jelly! Crofter’s Organic Just Fruit Spread is sweetened with fruit juice and made with real fruit. Yummy and just 30 calories per serving!
jelly

Chips (Sort-of):

Fruits and Veggies made into crispy chips count right? Bare-Fruit bakes fruit with some spices like cinnamon to satisfy those salty crunchy cravings.
chips

I love making Kale Chips at home or grabbing a bag from the health store for a guilt-free chip snack.

What are your guilt-free or guilty pleasure snacks that you love?

I buy a lot of my snacks, vitamins, and grains online at http://www.iherb.com/

First time users can use code RIM717 for $10 off order of $40 or more and receive a $5 discount with smaller orders plus free shipping if $20 or more. An extra 5% off for orders over $60.

**Disclaimer: I am not compensated by any of these brands or websites… sadly. This post is my own opinion. **

Cardamom Milk Chai (Tea) Recipe

Cardamom Chai

Ingredients:

1) 3 Cardamom pods
2) 1 tbs Loose black tea or 1-2 black tea bags
3) 1/4 Cup Milk
4) 1 tbsp Brown or white sugar (or per preference)
5) 1 Cup water

Preparation:

1) In a teapot or saucepan bring 1 cup water to boil
2) Add Cardamom pods (I like to crack mine before popping them in the water) boil for 1 minute
3) Add black tea and brew for 2 minutes
4) Add 1/4 cup milk
5) Add preferred sugar and brew until tea starts rising in pot
6) Pour through tea strainer in cup

**Caution contents are hot! Cool slightly before drinking. A film may cover the tea, remove with spoon or drink as**

Tea Time — Join me for a Cup of tea

Tea Time. The phrase brings forward images of british loyalty sipping tea from their delicate porcelain cups, Alice and Wonderland’s tea party, or if you’re historically inclined the boston tea party.

Proof the tea trend has hit America:

1) Supermarkets now have tea slash coffee isles

2) There is at least one tea specialty shop near you

3) Dunkin’ Donuts started selling Chai

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I have AT LEAST one cup a day, sometimes two, maybe three. Its sorta kinda my addiction. I’ve never been a coffee girl but I’m pretty sure my cravings for tea are similar to those of coffee lovers out there.

What I love about this addiction is that any and every type of tea I drink has some type of health benefit.There are a few main types of tea: black, white, oolong, green, roobios, and herbal. Mixtures of tea and herbals are created for a potent and taste-bud exploding experience.  Each type of tea comes with its own health benefits and when added with herbals its creates a even bigger boost.

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study published in the Journal of Nutrition found those who consumed green tea along with participating in a exercise regimen had a greater decrease in belly fat than just those who just exercised. This is due to the abundance of catecholamines or antioxidants found in green tea that burns fat and calories and targets abdominal fat. Green tea has also been linked  to aiding the body achieve clear skin, healthy hair, preventing cancer and stabilizing energy levels.

  • Black tea prevents plaque build-up, promotes cardiovascular health, helps prevent diabetes, aid in digestion, provides blood flow to the brain (the coffee alternative), helps build a stronger immune system.
  •  White tea has been said to have some of the most powerful antioxidants in preventing cancer
  • Oolong tea is also another tea said to help in weight loss, lower bad cholesterol, help with eczema and a natural stress reducer.

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I love drinking tea in my tinker bell cup, that cup has been going strong since my high schools days. Featured above is also one of my favorite green tea’s that I always have in my home.

Another favorite that I’ve hooked my friends on as well is cardamom tea/chai. Oh man that hits the spot. I’ll be doing a post on how to make cardmom tea/chai soon.

Until then, Cheers Mate! (oh wait I think thats Australian)

The Nutty Mix

Go Nuts!

Research has shown that nuts are a great snack to help lose or maintain weight due to the abundant supply of proteins, omega-3 fatty acids, vitamin E, folic acid, fiber and many other nutrients found in all types of nuts.

Nuts in moderation (much like our sanity) is a great way to lower LDL cholesterol (“bad” cholesterol), reduce heart disease, keep skin and hair healthy, support brain health, strengthen bones, control weight, and achieve better sleep. All these benefits from a tiny handful of nuts, its as close as one can get to a magic pill.

Worried about the calories? I’ve included a list of some of the lowest fat and healthiest nuts approved by the USDA.

1 oz (golf ball size or one handful) of nuts is the equivalent of:

  • 23 Regular Almonds — 163 Calories
  • 49 Pistachios — 160 Calories
  • 14 Walnut Halves– 185 Calories
  • 19 Pecan Halves — 196 Calories
  • 21 Hazelnuts– 178 Calories
  • 28 Shelled Peanuts — 166 Calories
  • 16 Cashews– 160 Calories

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I keep this little glass bowl, mixed with nuts and some sunflower seeds, on my coffee or dining table. You see it, you eat it, your body shows it.

So go nutty!
im nuts