YOU DIRTY THANG

Are you dirty? Well these 12 fruits and vegetables sure are! When you enter the grocery store you head on over to the produce section and know you are doing the right thing by sticking to the outside of the store but than you get there and there is 4 different areas of the same fruit or vegetable. What do you do? Well for me and for most we check the price..what is the price difference and why do these bananas cost more? Than you glance up and see the word ORGANIC. I believe in buying certain fruits and vegetables organic and certain ones not.

The USDA's own tests show that most non-organic produce contain residual pesticides even after washing. This list I found on about.com shows how important it is to buy these fruits and vegetables organic.

1. Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
2. Celery – 94.5% of celery sampled were found to contain pesticides.
3. Pears – 94.4% of pears sampled were found to contain pesticides.
4. Peaches – 93.7% of peaches sampled were found to contain pesticides.
5. Apples – 91% of apples sampled were found to contain pesticides.
6. Cherries – 91% of cherries sampled were found to contain pesticides.
7. Strawberries – 90% of strawberries sampled were found to contain pesticides.
8. Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
9. Spinach – 83.4% of spinach sampled were found to contain pesticides.
10. Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
11. Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
12. Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

Wasting money on the low pesticide foods is not necessary especially if you are watching your grocery bill. 

I love Dr. Oz, I feel he is opening the eyes of the everyday citizen about health and nutrition awareness.   

On one of his episodes he had a wonderful home spray you can use to help wash off those yucky pesticides.

DR OZ ANTI-PESTICIDE SPRAY

Ingredients

- 1 cup water

- 1 cup white vinegar

- 1 TB baking soda

- 1/2 lemon

Mix into a bowl and pour into a spray bottle. Spray produce and let the solution sit on your produce for 5 minutes and rinse off. 

This solution works because vinegar is anti-bactieral and lemon is a natural astringent.

Have a dirty weekend ;)

NUTS ABOUT NUTS

One trait that I notice about individuals who are consuming healthy foods but are still overweight is there portion sizes are out of whack! Eating almonds is amazing for you, it provides you with healthy fats and proteins and taste really good. So why are you gaining weight? The first questions I always ask is how many are you eating? I always hear the same thing.."I am unsure, a few handfuls I guess" well if you knew that every handful contains about 100-120 calories you would be shocked to know that your "healthy snack" has become 300 or more calories. Snacks should be around 100 calories, 150 at most of course depending on the individual but 300 calories for anyone is too much.

I have created a list of commonly consumed nuts and how many equal 100 calories.

Just keep this chart in mind the next time you go for that handful of nuts! Have an amazing day :)

Motivational Monday

Last week I talked a little bit about finding the FUN in your fitness routine! I meet so many people who mention they have no fun when it comes to fitness so they lose interest quickly and the program yet again FAILS. So why have you not tried out that new Zumba class? Why have you avoided or made excuses not to try out that kickboxing class? You know how much you love to dance and you have always dreamed of knowing how to kick someones booty but why the excuses?

It comes down to a big word that so many of us live in daily FEAR! Fear defeats YOU it even defeats ME! Yesterday I was so blessed to be asked by a friend to join her in a vision board workshop. It has always been in my nature to make these vision boards since I was young but this time I was forced to open myself up and actually decide what I WANT. If you are having trouble discovering yourself check out the beautiful soul Michelle DeBerge, who specializes in opening the true YOU! Check her out at http://michelledeberge.com/ 

Many of us bury ourselves in other people but what about YOU. It than comes down to the fear of doing YOU, and the doubt in yourself. Confidence and courage STOMPS on fear! Courage and confidence defeats FEAR! So put on your dancing shoes or your boxing gloves and get into that class. Now I know you may not be the best dancer or you have no clue how to throw a punch and thats probably why you have avoided the class. You walk by the class and watch what seems like everyone following the teacher with the perfect moves and all in tune. But what you may not realize is that they were just like you at one time and didn't know the choregraphy or the moves, but they had the courage and the desire to just go in and try it out! Ask anyone in the class and they will say to you they had the fear of not knowing but checked it out and now feel amazing and love the class :) Most teachers, teach because they love to inspire and motivate others to love and feel that same passion for that activity. Find the teacher that inspires you most and I guarantee after the class they would love to help you out! So get in the class, try out that studio you drive by daily and get moving!

Create a goal for yourself this week to try out that class or go in that studio you have been dying to try! It may become your new favorite and you may meet some new friends! Who knows, just give yourself a chance and a confidence boost and stomp on FEAR!

SUNLESS SUNDAY

Tons of events are coming up! Its bikini season and its time to shine and show off that body you have been working so hard on! 

Nikki Beach White Party is April 13th and just around the corner! Feel confident rocking white and get a spray tan! White is such a difficult color to pull off unless you have some sort of glowing tan. Be the star shining at this party and book your appointment early! 

Host a party at your home before an event! Have a beauty pre-party and be the hottest group at the party! Star Systemz will set up the catering, drinks and spray tan appointments! Groups of 5 or more receive a discount! Contact and book an appointment at http://www.starsystemz.com or by emailing Courtney at courtney@starsystemz.com

Shine like a Star with Star Systemz!

FABULOUS FRIDAY

Today is a different kind of fabulous friday! Other than teaching you about natural beauty remedies, I am going to teach you about a tool you already have!

We all own it, we all show it in pictures but what about when you are just walking around, driving, shopping, socializing..? Do you show it than? A smile is literally an expression that can change the mood of EVERYONE around you and can change the mood of even yourself! 

The other day I was driving around and I felt sad and bored. I didn't drive to the nearest gas station to pick up candy or stop at my favorite store to pick something up, I just smiled :) My mood instantly changed and I felt an amazing warm feeling. Never underestimate the power of your smile!

No matter what is going on a smile can change a situation. I smile wherever I go and I swear it has brought much more joy and happiness into my life. Yesterday I was driving around lost with my girlfriend and because we were both so happy and smily a lady asked us if we were lost and helped us get around! Another instance I was walking around lost in a town that I barely know the language let alone where I am. A lady stopped me and asked me what I was looking for and showed me the way to get where I needed. People tend to soften up towards those who are happy. If you walk around mad or at least look mad people will avoid you! Who wants to be avoided!? 

From now on when you feel yourself getting tired, lazy, sad, mad or stressed just take a look in the mirror and smile! Smile as big as you can and I promise you will feel an amazing power go throughout your body and your whole situation and day will change!

So go ahead smile! Say hello to people and help those who are around you! Your life will become a happier and more positive place!

Have a star studded weekend!

WORK IT WEDNESDAY

What kind of training do you do? What works best for you? Are you a split trainer, all cardio, magazine opener workout picker, class taker...are you seeing results?

The best fitness is FUN fitness. If you are not enjoying your fitness routine or excited to get through a workout, than what is fitness to you. You can enjoy it! I promise! If you are currently dreading it, you need to take a look into something else!

One thing to realize is that just because your girlfriend is seeing results from running a few miles everyday does not mean you will too unless you love running as well. You can run every single day and short cut yourself due to the fact that eventually you will not run as hard, as fast and as strong as you should simply because you hate to do it. In time you will see no results and a poor attitude from yourself.

Look inside of you and think to yourself what do I love to do?

Some love to dance! So why not take a hip-hop class, Zumba, ballet barre, pilates, burlesque, pole dancing or just simply join a dance studio and try all kinds of classes. If you are not to sure about your moves join an actual dance studio or try out Xbox kinect and those fun dance games!

Do you like gymnastics? Join a gymnastics studio, cross-fit, mixed martial arts or pole dancing.





Do you enjoy beating someone up or have a ton of stress at work or home? Do you ever just feel the need to hit someone? Make it apart of your fitness routine and try out tae kwon do, jiu-jitsu, karate, boxing, kickboxing, kung-fu, the list is endless.











Love exploring new areas? Get into hiking, biking, rock climbing, surfing, scuba diving all activities that are fun and active. If you travel a lot this can be great because you get the chance to appreciate the nature of an area while sweating up a storm and burning calories!

 Enjoy being in the water? Surfing, SUP, scuba diving, rowing, paddle boarding, swimming in the pool! Just get in that water and go for it! Tons of these activities are used by celebrities including Cameron Diaz who used surfing as a way to get ready for the Charlie's Angels movies. The water is also calming and you can get yourself a nice tan as well! Do not forget your sun screen though :)

You have to look into yourself or just try new things to find what you love to do. I love to dance so taking a ballet or hip-hop class really gets me going and burns TONS of calories! Time to explore YOU and find what you love doing! There are so many more options these are just a few popular ones that people tend to use. Enjoy your routine, say to yourself "I love working out and taking care of my body by eating healthy" instead of "I have to eat this nasty salad and go running after a long day at work" Results come from fun and happiness! Ensure your happiness and try out new health foods and NEW activities!

MOTIVATIONAL MONDAY

The weekend is over so now its time to look at yourself and ask yourself if you are committing to your goals? New years has come and gone and most of us have fallen off the bandwagon of our new years resolution but why? 

It is never to late to look back at what you wanted to accomplish this year and start again! Just because you gave up last weekend does not mean you have to continue to give up. 

For instance, one of my new years resolution was to consume alcohol just once a week and to keep it to 2 drinks maximum, but I fell off and right away. It can be hard when you live in a party town and go out all the time, but really what excuse do I have? I found this quote and it really spoke to me. I am either going to DO it or NOT. I know exactly what I need to do and how to do it so it just needs to be done. I will feel much better, be healthy and of course when you care for your body you shine!

This quote can go for all sorts of events so whenever you feel out of it or feel like giving up on your goals remember to just DO IT, stop trying to lose weight, stop trying to eat healthy just DO IT!