TIP TUESDAY

Are you chewing your food all the way through?

So many of us eat to eat but are you eating because you are actually hungry? Is your stomach sending you those hunger pains? Or are you just eating..

It can be hard to determine sometimes and it can be really difficult to write every single nutrient down and figure out what EXACTLY you are missing vitamin and mineral wise. But what if you did not need a fancy calculator, website, smart phone app and all you needed was that thing you walk around in all day. That's RIGHT your digestive system and brain are the best business partners and deserve a FORBES award you just have to LISTEN to them!

Now imagine biting into a fresh, organic Granny Smith Apple..how does it feel? how does it taste?

Can you answer those questions or are you one of the many who chew each bite 5-7 times on average and swallow?

If you are the many of chew each bite just 5-7 times you need to LISTEN UP!

Eating should not be something you just DO to DO but should have some sort of purpose in your life. 

If you look at many other cultures including the French they dine on the finest foods and are super fit and thin...besides the fact they walk EVERYWHERE they actually sit and enjoy the food that is placed in front of them. They celebrate food..now do not take this the wrong way and think you can have a cake with candles at every meal just because you are willing to chew it more then 7 times a bite.... 

I am saying that when you eat you should be in a sitting relaxed state, eating food because you are hungry, and eating a healthy well-balanced meal to get all the nutrients available to you.

I discovered "Food Mediation" through tons of research and just the plain and simple understanding of how the digestive system works. Your body has to work to digest foods and yes when it works it burns calories and provides you with the minerals and vitamins available from the food you just shoveled into your mouth. But, did you know if you enjoyed every single bite, chewed your food thoroughly and relaxed while eating the food you could actually LOSE WEIGHT?

A simple fact that will change the way you eat a meal hopefully from now on...

Like I said above you can LOSE WEIGHT if you actually chew your food...how and why does this happen?

LINK

• Digestion begins in the mouth..those pearly whites are made to grind the food you provide your body and that gorgeous PINK tongue has saliva on it which signals the digestive enzymes to break down starches into simple sugars
• The saliva also contains lipid (fat) digestive enzymes that help begin the process of breaking fats down. The teeth also help grind the food into smaller pieces so that when the food is finally swallowed (after tons of chewing) it mixes better with your stomach acids (hydrochloric acid).
• The longer you chew your food the taste and smell receptors start to trigger. Once this happens the production of stomach acids and pancreatic juices occurs so your system is ready to roar!
• As you swallow the stomach acids begins to break down the proteins into even smaller digestible molecules and works on killing all that nasty bacteria and pathogens that may be in your food. Remember this...more area to work in the easier it is to get to work so the smaller your food the easier for the body to break it down even further!
• The smaller the food is, the better the breakdown which further leads to more vitamin and mineral absorption in the small intestine. The small intestine is VITAL to star shining health!
• The large intestine is up next and takes what is left of the already digested food (fiber and water). The large intestine sucks up the water and whatever vitamins and electrolytes are left and then creates your best friend :)
• If your friends that come out your back side have food that's undigested or you always have that bloated, gassy feeling this may be a sign of not chewing your food thoroughly.
• I could break this down further but basically CHEW YOUR FOOD for OPTIMAL HEALTH AND WELLNESS

The more you chew the less you eat:

• Hormones (leptin, cholecystokinin) have a chance to catch up and tell your brain "Hey I am full down here, thanks for the amazing nutrients"
• Studies show that slowly chewing your food and making a connection of tasting, smelling, touching, acknowledge (see), and hear your body and what it needs you end up decreasing your food intake by 1/3 at a meal

Ways to work on this is by using Food Meditation! Watch the video above and try it out at your next meal :)

How many chews will you chew today?

How many licks to the center of optimum health?

TIP TUESDAY

Living an all around healthy lifestyle may be easy for some, but for most this task is a difficult one.

Many people do not have the time to cook a meal or even go to the grocery store for that matter, so if I am talking about you here are some tips in order to live that healthy lifestyle but with simplicity!

Besides the fact frozen foods can save you tons of money, flash-frozen organic foods such as vegetable mixes and fruits are perfectly acceptable! Go out to Costco or any other fine bulk store and stock your freezer up with these delicious, easy and healthy foods. Of course if you have the time please buy everything fresh but honestly sometimes flash-frozen produce can be better in terms of organic foods and budget. STAY AWAY from those containing cheeses, or additives (salts or seasonings), you can add these yourself!

Smoothies are super easy when all you have to do is throw in your favorite protein powder (still trying to find a new fav), frozen organic fruits and some frozen organic veggies!

Dry goods such as Black Beans, Chick Peas, Lentils, Basmati Brown Rice, Quinoa, Rolled Oats, Barley, and Buckwheat are excellent to have lying around in your pantry! Not only can you buy in bulk (always cost effective) but they work wonders in a soup, salad or side dish. If you get really creative you can turn those frozen veggies and one type of grain into an entire meal.

Organic Low Sodium Chicken Broth and Vegetable Broths have a very long shelf life and are the base of most soups and sauces. Having these always on hand and buying in bulk will make your pantry complete and give you a base for all those grains and frozen vegetables.

Oils such as Extra Virgin Olive Oil and Coconut Oil should in your spices drawer/pantry. Check the quality of these oils as quality matters especially when cooking. Coconut Oil is ideal for high-heat and cooking while Extra Virgin Olive Oil works great as a salad dressing.

Grab some ground pepper, sea salt, cinnamon

Stocking your pantry is one of the main KEYS towards your goal weight, ideal body or just pairing good nutrition with your workouts.

A pantry full of chips, cookies and sodas will lead you to destruction later on! I know the feeling of an empty fridge (with nothing to eat) and the next door is always the pantry which is usually a hole filled with "junk" foods.

Another useful tip is to prepare large batches of soups and stews that store nicely in the fridge and work great as meals to bring to work, school or wherever you may be going. They also work as a wonderful late night dinner after working all day and not wanting to touch a pan.


I made the one above a few days ago and have been enjoying it on top of some chicken I made earlier in the week and just alone! It feels so nice not to have to start chopping up everything and waiting!


What are some tricks you use to stay healthy when on the go or super busy?


What are some new items you will pick up on your next grocery trip to make your life easier?

TIP TUESDAY

TIP TUESDAY

Back to the drawing board on my videos I quickly made this one I apologize but the info is what is important :) I find that you can workout anywhere at anytime. Some may think I am crazy..I just think I am smart ;) haha

Anyway I take advantage of brushing my teeth and washing my face to add some extra squats, lunges and standing ab exercises into my day. If you ever are talking to me on the phone and your hear me breathing its probably because I am working out. (Sorry for working out) Days like yesterday I was super busy but I promise you while I was waiting for my curlers to cool down I was lunging, when I washed my face before I went to bed I squatted and when I brushed my teeth I was doing side to side ab exercises. I make it happen and you can too :)

Comment and let me know what you added this week!

Last week I asked you all to grow something, whether it be flowers, herbs, sprouts or even veggies or fruits! I sprouted and let me tell you the results were amazing! They started out tiny little seedlings and became a salad and an addition to my smoothies. I have even been sneaking them into my husbands protein shakes for an additional boost to his nutrition!  An amazing feeling came about me as I watched our guests eat my sprout salad at our last dinner party. I added avocado and cherry tomatoes with a homemade dressing (raw) as well. 

The sprouting stages

The greening process: getting sunlight for an added bonus of chlorophyll 

Just my sprouts, cherry tomatoes and some chopped avocado

What did you end up growing?

For more information on sprouting check out these books I found on amazon:
I received these two books as a gift and just sprouted the fourth option below (the alfalfa, brocoli mixture)

TIP TUESDAY

I am on a new journey in life after my gorgeous wedding :)

I plan to have babies in the next two years and according to David Wolffe it can take 2-3 years to clear your body from chemicals and other substances you may have put in your body (ex party girl) so my new life and my new chapter starts as a healthy and well-balanced one. 

My girlfriend Ashley Armstrong, gave me the gift of mung beans a week ago and that was my first introduction to sprouting. I had been vegan for 3 years but I was 18 and did not understand or know barely anything (why I stopped) and now I practice a well-balanced diet but still avoid dairy, processed foods and sugar. I only eat red meat on the occasion and by that I mean maybe three times a year if that.  I do eat lean chicken, turkey and fish a bunch but am trying to just eat meat once a day instead of every meal.

Other things I will be adopting our meditation, yoga, knowledge and spending more time away from the media and more time outside! 

This weeks tip is to grow flowers, sprouts, fruits, herbs, vegetables and/or plants. Sprouting works well for those who live in small places and do not have tons of time while others may have a patch of soil they could be using to plant something. Herbs are easy as well! 

I love growing and gardening because it relates to me and the fact that everything is growing around you. Love, relationships, yourself, your work, school, your heath EVERYTHING so start growing items around you! Plus when you grow your own you know what soil, chemicals and even water is being used! 

Comment and let me know what you ended up growing! More on sprouting in future blogs so check back and see how my crops are doing :)

TIP TUESDAY

Today's tip is to start identifying the moods you feel while consuming certain foods. I did this when I started my life long changes and it helped me understand more about my body and myself. Not only was I consuming so much sugar I was on the verge of getting diabetes (not all type 2 diabetes people are obese) I was relying on it as my MAIN food source. That is right all I ate was SUGAR. Fast reliable energy source that can kill you. I noticed it was always a high on the sugar energy and than a huge crash where I would literally fall asleep and than eat more sugar go back up and it just turned into this vicious cycle. I soon learned that I needed to step away from the sugar and start eating REAL foods. When I say real I mean foods that grow in the ground, have a mother (sorry veggies) and are organic and natural sources of food! I can't tell you how much better I feel...healthy, strong and energetic!

I have had clients who eat certain foods when stressed. Its time to look at that and figure out what makes you stressed and why is it that you reach for that salty or sugary snack when those moods/feelings occur. You must IDENTIFY these emotions, deal with them, rid of them and than you can conquer that craving and see results. 

There is also replacing that craving with something else. I used to be a HUGE candy muncher and now I drink herbal tea all day everyday! I love it and it cures my sweet tooth with herbs and low to 0 calories! 

What do you crave? Comment and let me know and feel free to ask questions about your consumption records!

FREE FOOD CONSUMPTION RECORD

TIP TUESDAY

Are you up to the challenge? Its so easy and fun to try new things so go for it! 5 items, easy! 

Try out shiitake mushrooms, portobello mushrooms, chia seeds, maca powder, seaweed, kiwis, grapefruit, brussel sprouts, lima beans, black eyed peas, quinoa, starfruit, blackberries, broccoli spears, asparagus, artichokes...the list is endless. You can even try out new spices! I love paprika, its traditionally used in Hungarian dishes but can be added to chicken, beef, pork, or turkey and give a kick of flavor just by grilling with it! 

It's always nice to acquire new tastes as you get older. I used to hate vegetables and now I eat them at every meal literally EVERY meal! So go for it, try out those broccoli spears you used to hate as a kid! I bet you have new taste buds and they will be super yummy!

Comment and let me know what you picked up! I would love to hear your choices! 

FITNESS IN HK

I am LOVING the lifestyle here in HONG KONG. People walk EVERYWHERE! LITERALLY! It is so much more efficient to just walk or take a subway than it is to drive because of how overcrowded it is here. I have been really indulging in the culture and learning the way of the Asian woman because they are all so small like myself. I am 5'1 and built very petite. The way someone of my size eats and exercises is much different than your average bear :) Asian women typically are of my stature and it is interesting to see how they eat and incorporate fitness into their everyday lives. People here literally walk everywhere! I tried turning on my pedometer today but it shut off and I forgot to check it :( 

I took this picture to show you how many people walk around here! Just look up the hill :)

Wherever I am not sure if its just me, but I enjoy finding myself in a new gym. New equipment, faces, exercises classes, trainers, routines the whole bit! I love it. I went to California Fitness Wan Chai while staying at The Fleming and Sweat at the W in Kowloon. This trip was great for me because I ran to the gym, headed to a foam roller and stretched and than would continue on with my normal routine. I had many trainers and fit club members come up to me and ask me about the different floor exercises and stretches I was doing. It felt great teaching others about my routines and explaining to people why I was moving to different machines every 10 or so minutes. I guess people here like to stick to one machine! I hate doing that, not only is is BORING, my calves may start to cramp or worse my leg might just stop moving. I love the change up and get to jump rope, run, use the elliptical and the stairs and work all different parts of my legs but still get that cardio blast. I do love a good TABATA of course but its always nice to change up your routine!

HONG KONG PART 3

I am loving this culture! Tons of vegetables with spices! You can't go wrong with spices and vegetables! I have been loading up on my veggies and I can tell you its not very hard out here to get my 5 recommended servings of vegetables and fruits! With all that I am walking, I know I will look perfect for my wedding day!

My handsome hubby and I at Cafe Grey at the JW Marriott! My hubby got me my first Herve Leger dress which I had wanted for FOREVER! I just wanted to reach my goal weight and body fat percentage before I got it!

A delicious Iced Tea with mint leaves and spiced with ginger! I love the Asian culture, you rarely need sugar with all the flavors from spices!

Gorgeous lunch at the W pool! Cajun spiced grilled chicken with spring greens and sliced carrots! They look like huge bacon strips but an organic carrot! Dressing was a olive oiled balsamic vinaigrette! I always get my dressing on the side just in case! I like to control my food not let it control me.

Instead of a welcome cocktail, I had some green Jasmine tea to give me a bit of a boost around my 4 PM slow down!

My gorgeous new dress! Reward yourself with clothes not food or dessert! If you completed your goals go and grab yourself some new shoes or clothes! Way better than a piece of cake I promise :)

Headed down to a gorgeous Chinese dinner :)

TRAVEL TIPS-HONG KONG EDITION

Traveling is ruthless on your health, well of course if you make it! I have learned along the way some important tips to staying beautiful and staying healthy when traveling. I just landed in Hong Kong yesterday after 23 hours of flying! My fiancé and I are exhausted but so excited to spend time in another continent and see a lifestyle that is so different than anything either of us has ever experienced!

A few important tips in this video I made in the hotel room once we arrived :) Don't laugh to hard, its the FIRST video I have ever made. I plan to make a ton while I am out here so follow me on youtube, FACEBOOK or Twitter @starsystemz

Some quick tips for you:
1. MOISTURIZE
-The plane circulation is very drying to your skin. I always bring chapstick, eye moisturizer, hand moisturizer, and face/neck moisturizer. Go into Sephora or any department store and ask for samples. Most of the time they are travel sized and will fit beautifully in your carry on!

2. BRING HEALTHY SNACKS
-DO NOT expect the airport or plane snacks to be healthy, they rarely ever are even when they provide you with nuts most of the time they are salted and roasted. I brought some fruit, lara bars (vegan) and raw vegetable sticks. This kept me munching and away from the fun snacks the airline provided.

3. Drink TONS of water!
-This will keep you hydrated and healthy. Being on a plane with a ton of germs and other diseases without any ventilation is not good for your health. The least you can do is stay hydrated. Alcohol looks nice on a flight but unless you really need it, alcohol will just dry you out. Drink water and see how you feel after that!

4. ALWAYS DRESS NICE yet COMFORTABLE
-Showing up to the airport in your pajamas is so not cool. I am so over seeing girls look like slobs its not cute. I'm not saying to wear your tightest dress and highest heels just jeans and a nice t-shirt will do just fine. I promise you, people will treat you with respect and who knows who you might meet!

Jeans, cute tank, blazer and comfy wedges

I hope everyone enjoyed an amazing Easter and had lots of chocolate!