Foods that you CAN eat

If you're goal is to lose weight then here's the list of all the foods that you can eat :) 

1. All whole grain or unprocessed foods
2. Any fruits or vegetables 
3. Oatmeal
4. Steel-Cut Oats
5. Wheat breads
6. Quinoa
7. Artichokes
8. Asparagus
9. Arugula
10. Green beans
11. String beans
12. Beets
13. Broccoli
14. Brussels sprouts
15. Cabbage
16. Carrots
17. Cauliflower
18. Celeriac
19. Celery
20. Chervil
21. Chicory
22. Chives
23. Collard Greens
24. Cucumbers
25. Squash
26. Tomato
27. Cucumbers
28. Dandelion greens
29. Dill pickles
30. Eggplant
31. Endive
32. Garlic
33. Garbanzo beans (chickpeas)
34. Grapefruit
35. Kale
36. Kidney Beans
37. Kohlrabi
38. Leeks
39. Lettuce
40. Mushrooms
41. Onions
42. Parsley leaves
43. Pinto Beans
44. Turnips
45. Peas
46. Peppers (green/red)
47. Pickles (sour/sweet)
48. Pumpkin
49. Radishes
50. Rappini
51. Rhubarb
52. Rutabagas
53. Sauerkraut
54. Salsify
55. Scallions
56. Shallots
57. Sorrel
58. Soybeans
59. Spinach
60. Tomatoes
61. Spirulina
62. Swiss Chard
63. Yams
64. Sweet Potatoes
65. Zucchini
66. Apples 
67. Apricots
68. Asian Pears
69. Bananas
70. Blackberries
71. Blackcurrants
72. Blueberries
73. Cantaloupe
74. Cherry
75. Cranberries
76. Currants
77. Goji Berries
78. Grapes
79. Honeydew melon
80. Huckleberries
81. Kiwi
82. Kumquats
83. Lemon
84. Limes
85. Loganberries
86. Mangoes
87. Melon
88. Muskmelons
89. Navy beans
90. Nectarines
91. Papaya
92. Plums
93. Pomegranates
94. Oranges
95. Peach
96. Pear
97. Plum
98. Avocado
99. Raspberries
100. Spaghetti Squash
101. Strawberries
102. Quince
103. Tangerines
104. Protein Bars
105. Whey Protein Shakes
106. Casein Protein shakes
107. Egg Protein shakes
108. Soy Protein Shakes & Soy Protein Bars
109. Hemp Protein Shakes 
110. Blended Protein shakes
111. Chicken - Lean Chicken breast (skinless)
112. Turkey - Deli Turkey breast / Skinless Turkey breast
113. Egg whites / Egg beaters
114. Eggs
115. Tuna
116. Sardines
117. Salmon
118. Tilapia
119. Unsalted Cashews
120. Unsalted peanuts
121. Raw Almonds
122. Hazelnuts
123. Pecans
124. Walnuts
125. Macadamia Nuts
126. Pistachio nuts
127. Pumpkin seeds
128. Chia seeds
129. Hummus
130. Natural peanut butter
131. Natural cashew butter
132. Natural almond butter
133. Tofu & Soy products

DO NOT eat these foods when trying to lose weight

Hi fit family :)

Sometimes when you don't see your body changing is probably because you're eating something that won't let you lose weight. So I hope this post helps you a little bit :)

• Regular & diet sodas. Did you know that artificial sweeteners contained in diet soda tricks your brain into increasing your cravings for more food? Drinking regular soda is like drinking 20+ packets of pure sugar! And when you digest pure sugar it is very easily converted into fat and it makes your blood sugar rise and drop so fast that you'll quickly be craving another can of soda or another bad food that causes weight gain.
• Alcohol.  Is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily. Alcohol can slow your metabolism down by 73%.
• Snacks like: potato chips, popcorn, cookies, candy, ice cream, cakes, etc.: The ingredients in these foods make you want to eat more.
• Processed foods: the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter so…read food labels AND INGREDIENTS, avoid anything that has sugar as its main source of carbs or has corn syrup & hydrogenated oils as ingredients and… don't be fooled by the term "Multigrain" since it's just a fancy word for processed carbs and choose "Whole Grain" products only.
• Salt & Sugar: too much salt & sugar causes you to gain water weight making you look fatter than you already are.
• Artificial Sweeteners: Nutrasweet, Equal, & Sweet N Low that you use in your coffee will make you gain weight by also increasing your cravings (just like diet sodas do).
• Condiments: Condiments is used to enhance the flavor of food. Condiments found in ketchup, mayonnaise, salad dressings, pickle relish, tartar sauce, steak sauce, barbecue sauce, margarine, soy sauce, creamy horseradish sauce, cocktail sauce etc. Avoid salads with rich dressings. This leads to fat storage and water retention. The better condiment to lose weight is lemon and balsamic vinegar.
• Reduce sodium content: Some of the foods high in sodium include MSG, soy sauce and brine.
• Cheeses: Try to reduce cheeses in sandwiches, soups and pastas. Some of the cheeses include cream cheese, butter and cottage cheese.
• Avoid canned soups: Avoid canned soup if you are trying to lose weight. One can of diluted soup contains about 1700 mg of sodium.
• Meats: Avoid processed meats, sausages and hot dogs.
• Glycemic fruits: Reduce the use of high glycemic fruits, especially if you are trying to lose weight such watermelon, raisins, prunes and pineapple. These fruits are high in sugar. (I'm NOT saying that these fruits are bad, just reduce the intake of these)
• Oils: Avoid hydrogenated and partially hydrogenated oils. Instead you can use healthy oils such as canola, coconut oil or a cooking spray.
• Fruit juice: It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit.
• Honey: it has minimal nutritional value & has the same calorie content as sugar.

Now you're probably wondering... then what can I eat?! 

Well loves... click here to see what kind of foods you can eat :) 

Food Fiction

Don't give up ALL sugars.
Choose the right ones!

I want you to read this article by Taralynn Mcnitt :) 

REASONS WHY YOU'RE NOT LOSING WEIGHT

all this information is by fitsugar.com

1. You overeat healthy foods 
Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren't void of calories. You still need to watch how much you eat of the good stuff. For example, avocado offers a ton of health benefits, but an entire fruit is over 200 calories.

2. You don't eat breakfast
Skipping breakfast may seem like a great way to save calories, but your body will actually hold onto fat because it thinks it's being starved. Keep in mind that people who eat breakfast regularly lose more weight, so make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything; include protein to give yourself sustainable energy and fiber to fill you up for hours.

3. You Don't Practice Portion Control
When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons on hand to make sure your serving sizes are appropriate, and learn how to give your body the "I'm full" signal in order to help you drop the fork when the time is right and move on with your day.

4. You Eat While Standing Up
Standing at the fridge or the counter to chow down isn't saving time or energy and can lead to mindless eating. It's best to designate time for snacking and meals that's set apart from other activities.

5. You don't sleep enough
Making time for your workouts can mean less time for sleep, but it's important to get enough Z's if you're trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body's ability to control its appetite: not enough shut-eye increases appetite-stimulating hormones.

6. You Overindulge in Low-Fat Foods
Going for foods with a lower calorie count can be deceiving, since many times they're filled with extra sodium, sugar, or chemical additives to make up for the ingredients the company has removed or decreased. Not only are these light versions less nutritious, but they also end up tasting "lighter," leading you to eat more. You'll probably end up consuming more calories than you would if you just ate a regular-sized portion of the real thing.

7. You Don't Get Enough Veggies
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories — and all that fiber keeps the body feeling fuller longer.

8. You think walking your dog is enough
A 15-minute stroll is better than nothing, but don't expect to see dramatic weight-loss results. You've got to kick it up a notch — big time — and do at least 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spin class, interval training, hiking, and circuit training.

9. You don't cut your food
Something as simple as slicing up your dinner can be helpful for your overeating woes. Cutting food into tiny pieces may seem slightly childish, but studies show that humans find smaller portions more satisfying and, as a result, are satisfied with less.

10. You still drink soda
Soda offers literally no nutritional benefits, and continuing to drink the beverage is sabotaging your weight-loss goals — even if you only drink diet. Studies have shown that individuals who drink two diet sodas a day or more had waistlines that were 500 percent larger than the nondrinkers.

11. You're addicted to condiments and toppings
A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories your favorite salad extras add on. For instance, 10 croutons is an easy 100 calories.

12. You don't drink water
Besides keeping you hydrated, drinking water on the regular, according to recent studies, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study even found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now, that's a reason to stay hydrated!

13. You don't leave time for fun
Since stress is shown to cause weight gain by triggering the body to eat more — especially foods high in sugar and fat — make sure you give yourself time to relax and unwind. And it's an added bonus that so many fun activities (like dancing, hiking, and shopping) are already natural calorie-burners!

14. You're on a diet... well sort of...
Whether you're on Jenny Craig, Weight Watchers, or your own diet-and-exercise plan, you can't do it halfheartedly and expect to see results. Stay committed to your plan, or you'll see the pounds stay on your tush instead of dropping from the scale.

15. You're always dining out
Hitting your favorite restaurant is a great way to unwind, but you're more likely to indulge in a huge meal complete with appetizers, drinks, fried foods, and dessert. Calorie counts are also a mystery, since many foods aren't labeled. If you don't want to give up your nights out, then split a meal with a friend, order healthy options like salads and grilled chicken, and sip water instead of wine.

16. You don't keep a food journal
Writing down what you eat is an essential way to monitor daily caloric intake. Don't think it's worth the effort? A study from the Journal of the Academy of Nutrition and Dietetics surveyed 123 women and found that those who were the most successful at losing weight monitored their food intake by keeping a journal.

17. You exercise with an empty stomach
If you regularly exercise without eating first, you should reconsider: when you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you'll have more energy to push yourself through your workout.

18. You only do cardio
If you live on the treadmill but never lift a pound, then you're missing out on one of the most important pieces of the fitness puzzle. Not only does weight training prevent injury by strengthening the joints, but it also builds muscle mass and increases metabolic rate. Bonus: thanks to a revved-up metabolism, you'll keep burning calories long after you've slipped off your sneakers.

19. You eat without thinking
Aligning mealtime with a screen like your computer or the TV can be hurt your weight-loss goals. Designating a special time for meals without distractions will help you connect to your food and, as a result, eat less. Sometimes you don't even realize how much you're scarfing when your mind is somewhere else.

20. You don't eat enough
Don't starve yourself to save calories for later. It'll not only mess up your metabolism, and by dinnertime, that famished feeling will likely cause you to eat more than you would if you weren't starving. Not only is starving yourself not sustainable for continued weight loss, but also, limiting yourself to too-small portions can lead to excess snacking between mealtimes.

21. You have a weight loss plateau
Almost everyone reaches a weight loss plateau at some point. As your body adapts to your workouts, it becomes more efficient at it and, therefore, doesn't expend as many calories doing it. You may find that after your initial weight loss, your progress will slow down and eventually stop.

Some common reasons for plateaus include:

• Doing the same workouts over and over. Your body needs to be challenged to progress, so make sure you're changing some part of your program every 4-6 weeks.
• Not eating enough calories. If your body doesn't have enough fuel to sustain your level of activity, you can actually stop losing weight.
• Overtraining. If you exercise too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of your day.

Stretching Exercises and why is so important

Why stretching is so important?

Stretching before and after exercise allows the body to gently pull on all the muscles that will be used, or have been used, decreasing the chance of tearing and injury. 

Improves muscle development 

If you're doing a workout with the hope of building muscle then stretching is very important as it enables you to move through the full range of movement.

It increases range of motion

Not only does stretching increase the range of motion for someone lifting weights while they're doing it, it also helps to increase range of motion and flexibility in general. This then means that you will be more likely to perform things such as the splits or high kicks. It's highly useful in a range of different athletic and sporting events and many athletes practice stretching for this reason.

It reduces injury 

Stretching reduces the chance of injury by gradually elongating the muscle. If you're more flexible then that will mean that you don't pull or tear a muscle if you are to slip or trip as your body is capable of reaching that position. In the short term it also helps to limber up the muscle and tendon and thereby prevent a pulled muscle or tendon.

It warms you up

Stretching can be used as a way to warm up the muscles and it will encourage the flow of blood. This then provides the muscles with an oxygen supply as well as nutrients in order to help them to keep going.

It improve posture 

Stretching can also help you to improve your posture and particularly stretching the back. It may also be useful for alleviating pain and this is why it is commonly used as a part of yoga and Pilates.

ENJOY THESE MOVES FOR STRETCHING!! :D HOPE YOU GUYS LIKE IT...

ALSO, check out this Post Workout Stretch by Tone It Up 

DRINK WATER!!

Why you should do Yoga?

The short answer is that yoga makes you feel better. Practicing the postures, breathing exercises and meditation makes you healthier in body, mind and spirit. Yoga lets you tune in, chill out, shape up — all at the same time.

For many people, that’s enough of an answer. But there’s more if you’re interested.

For starters, yoga is good for what ails you. Specifically, research shows that yoga helps manage or control anxiety, arthritis, asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes, epilepsy, headaches, heart disease, multiple sclerosis, stress and other conditions and diseases. What’s more, yoga:

• Improves muscle tone, flexibility, strength and stamina
• Reduces stress and tension
• Boosts self esteem
• Improves concentration and creativity
• Lowers fat
• Improves circulation
• Stimulates the immune system
• Creates sense of well being and calm.

The Numerous Benefits of Yoga For Mind, Body and Spirit:

The practice of yoga has a distinct mind and body connection. Doing yoga requires the practice of precise and controlled moves, with a degree of mental commitment, while a controlled breath brings peace and inner calm.

•Yoga is very effective in alleviating stress and reducing anxiety.

•Regular practice helps the attainment of greater self-restraint, a strong state of mind, and genuine sense of compassion.

•Meditation is an integral aspect in yoga and it is instigated using the breath to start calming and clearing the mind. This allows for more focus, preventing the mind from wondering about present day events or activates.

•Having the proper posture and having a calmer mind-set allows yoga students to achieve a healthier body and sound mind. By allowing energies to flow correctly and in the right direction it also helps in addressing many other health concerns and emotional issues.

FIND YOGA VIDEOS HERE

Water weight

What is water weight?

Water weight is fluid retention. This can cause you to get bloated, and see a higher number on the scale. 

Why does this happen?

This can happen for many reasons. Increased sodium intake, too many processed foods, not getting enough protein, not drinking enough water. 

How to get rid of water weight? 
By drinking more water, cutting out processed and high sodium foods and sweating. The more water you drink the less water your body will retain!

So if you see a high number of gain or loss on the scale in a rapid amount of time it is most likely water weight so don't freak out! water weight and fat are different!!

WATCH THIS VIDEO FOR AN EXAMPLE---> CLICK HERE

HOW TO: Read nutrition facts label

If you're confused about how to read nutrition facts label then go to this website where it tells you absolutely everything about it :) 

CLICK HERE & HERE

post updated: December 6

Benefits: Grapefruit

information taken from toneitup.com 

ps: you can do your own research about this excellent fruit ;)

• Curbs your appetite, creating a full feeling in your tummy!
• Stimulates the liver to activate fat burning enzymes, that break down fatty acids in the body.
• Contains a flavonoid called naringin that helps with your insulin levels. Grapefruit is amazing as a weight loss food because it's low glycemic Index, meaning it won't spike your blood sugar levels. Naringin also helps with insulin sensitivity. The hormone insulin is released when your blood sugar spikes, causing you to crash, store the calories as fat and be hungrier sooner. Grapefruit actually lowers insulin levels which helps to keep your blood sugar levels steady so the calories are used as energy instead.
• Naringin also promotes lean muscle growth in an anabolic state (after those workouts when your body is repairing!)
• Contains cancer-fighting compounds like liminoids and lycopene
• Packed with over 200mg of vitamin C & has other vitamins such as A, B complex (for hair skin & nails), E & K.
• Contains calcium, folic acid (eat up prenatal mamas!), phosphorus & potassium
• Has an alkaline reaction after digestion ~ helping you stay balanced
• Contains bioflavonoids that have been found to lower excess estrogen levels and helps to stop breast cancer from spreading.
• Curbs that sweet tooth
• Assists in digestion
• Helps with detoxing the liver

Benefits: Green Tea

10 TIPS to ensure weight loss

1. Commit to the challenge. Accept losing weight and improving fitness won't be easy and commit to it. 

2. Make a plan. Write down your schedule for workouts.

3. Prepare meals a day ahead. If you don't have healthy meals at hand, you're more likely to reach for a less nutritious prepackaged snack. 

4. Eat 5 to 6 small meals a day. Fill those meals with complex carbohydrates like fruit and vegetables, protein from eggs, fish, and the good fats found in nuts, coconut, walnut etc.

5. Drink tons of water a day.  The human body is 75 per cent water. Water flushes toxins from the body, energizes, and improves mental clarity.

6. Train for at least 30 minutes. Five or Six times a week.

7. GO HARD. The higher you raise your heart rate, the longer you'll burn calories after you stop exercising. 

8. DITCH the sugar. An influx of sugar into the bloodstream upsets the body's blood sugar balance and triggers the release of insulin to keep blood sugar at a constant and safe level. Insulin also promotes the storage of fat, so eating sugary foods means rapid weight gain.

9. REDUCE intake of 'HARD CARBS'. Get your dose of carbohydrates through fruits and veggies rather than 'hard carbs' like rice, pasta & potatoes. Bread and pastry are no-nos.

10. Sacrifice plus pain, equals glory. Be prepare to make sacrifices if you want to see changes. That means changing what and how you eat and dedicating time to quality exercise.  

TIPS: Waking up early for exercise

Have you guys always wanted to wake up early in the morning to do your workouts or cardio? and you're just not a morning person at all? Here are some tips that I have found on the internet and thought that they were actually really helpful! 

1. Lay out the clothes you plan to exercise in the night before and set your socks and shoes in front of your bed.
2. If it’s comfortable, go to sleep in your sports bra and running shorts. That way, half the work is already done when your alarm goes off.
3. Whether you’re using a phone or alarm clock, put it far away enough so that you have to get out of bed to turn it off.
4. Set a bottle of water close to your alarm clock, preferably with some lemon juice in it. Also, keep some no-bake energy bites nearby. You’ll need those first thing.
5. When your alarm goes off, DO NOT HIT THE SNOOZE BUTTON!. Just don’t do it. Set the alarm for the latest time possible, so you trick your brain into thinking you’re in a hurry, rather than thinking, “I can sleep for 10 more minutes.” That 10 minutes won’t make you less tired. It will, however, turn into 20 minutes, then 30 minutes, then no workout for you. Trust me on this one.
6. While you’re up, grab that bottle of water you set aside the night before and drink a good amount. The lemon juice will kick start your metabolism and help your body wake up faster. Then eat an energy ball or two. Chewing will let your digestive system know it’s time to start working, and the protein-packed bites will fuel your workout.
7. Before you even think of heading back to bed, put on your sneakers and the rest of your workout gear. Put in your headphones and start listening to some music. Now you’re ready to go before your brain has figured out what just happened.

TIP: HOW TO KEEP YOU HYDRATED ALL DAY :) AND WHY IS SO IMPORTANT

In this picture you can see how to keep you hydrated all day   

WHY IS SO IMPORTANT TO DRINK WATER? (Posted by toneitup.com)

Your body is made up almost entirely of water; its hard to believe, but everything in your body is floating in a water-based suspension. Also, many of our bodily functions require water in some part of their equation to occur properly. In this case, we are going to talk about the liver.

The liver is an amazing organ, of its many functions, one is to take released bodyfat and break it down for use as energy (a process called lipolysis). However, when hydration levels get as low as 80% (ie not very low) the liver & kidneys have a difficult time functioning, and filtering all that thickened blood. Since kidney function trumps liver function on the task-list of sustaining life, the amazing liver does what it can to take over for the kidneys. Wow, we are sure glad that is the case, otherwise we would all be in some serious trouble! But we are; because without the liver able to do its job, lipolysis (from above, the breakdown of fat for use as energy) doesn’t occur at the rate in which we need it to, in order to maintain a healthy body composition.

So one of the points we are trying to make is that in order for proper diet & exercise to be truly effective, you’ll need to maintain a proper hydration level as well, so that the bodyfat released into the bloodstream due to exercise can be broken down and used as energy to repair, and proper nutrition will have provided us with the right type of protein that breaks down into the amino acids we require to use as the building blocks of muscle in the repair of tired & sore muscles (that was a mouthful!)  :)

So remember, half your bodyweight in ounces, spread throughout the entire day.

Water increases your metabolism so much that if you’re chronically dehydrated, it can mean up to an 8 pound weight gain (or more) per year. No wonder weight creeps on! Your challenge is to drink at least half your body weight in ounces of water PER DAY. Ex: 150lb = 75 oz of water.

This doesn’t mean all at once, it means throughout the whole day  We can all mistake thirst for hunger too, which leads to eating more unnecessary calories, so it’s important to always have water handy.

Benefits of Banana