Keep It Secret, Keep It Safe...

onestepclosertomygoal:

militaryfit-bombshell:

runningtothefinish:

leanslimfit:

keepin-shit-real:

shed100please:

phosphorescentt:

fitcriss:

A youtube video everyone who is calorie-conscious should watch. 

fuck yeah subway

Wow!

This is crazy!

Very interesting.. definitely worth a watch :) 

This is one of the many reasons why I hate the food industry

This was really cool!!

wowwww really cool. 

(via eatskinnybeskinny)

(via skinny2012)

(via inspirationote)

healthybodies:

jamarisjustice:

Fat Loss Secrets From Around The World—-In Italy … They value quality over quantity

When most Americans think of food value, they think of Chinese buffets, unlimited breadsticks at Olive Garden, and endless fries at Red Robin. But the Italians view things differently. An endless supply of food means nothing if said food is cheaply made and loaded with unsavory processed ingredients. Think Italians eat jarred marinara? Of course not. They crush up tomatoes and simmer them alongside herbs, garlic, and olive oil. It’s a quick recipe built on high-quality, natural ingredients. That means nothing unpronounceable and nothing prepared in a lab.

Can’t wait to do this when I live on my own.

(via inspirationote)

1healthyhappyfitnessblog:

Click this for more fitspo/weight-loss inspiration and healthy food :)

onto-step2:

15 Food Swaps That Could Save Your Life

1. Pistachios > Pretzels
If you’re craving a snack that’s salty and crunchy, reach for the little green nuts. Eating 1.5 ounces of nuts a day may reduce the risk of heart disease. Those heart healthy benefits are due to the monounsaturated fats in the nuts, which lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol. If you’re watching the scale, know that pistachio eaters lost more weight than those who snacked on pretzels, a study from UCLA found. The work that’s required to shell a pistachio makes it harder to munch mindlessly. And unlike carb-rich pretzels, pistachios contain filling fiber, protein, and energy-boosting B6 to keep you satisfied for longer. 

2. Iced Green Tea > Diet Soda
Think diet is a smart sip? Know this: People who drank diet soda had a 70 percent greater increase in waist circumference after 10 years compared to non-cola drinkers, according to a recent study from the University of Texas Health Science Center in San Antonio. Researchers aren’t sure if a compound in cola causes people to overeat or if soda drinkers typically have poorer eating habits than those who down mainly water. What they do know: Abdominal fat is a major risk factor for diabetes, heart disease and cancer. The better choice: Iced green tea. Plant chemicals called flavonoids found in green tea leaves may help ward off cancer by targeting and eliminating cell-damaging compounds called free radicals.

3. Kale > Spinach
Next time your recipe calls for spinach, pick up a bunch of kale instead. Both leafy greens can be prepared the same ways — sautéed, steamed, or eaten raw — but kale has the highest antioxidant levels of any other veggie out there. It boasts more bone-building vitamin K than spinach, and because kale is a member of the cabbage family, it contains powerful phytochemicals that protect against colon, cervical, and breast cancers, thanks to a compound called sulforaphane, which may help stop cancer cell proliferation, according to a study in the Journal of Nutrition. 

4. Greek Yogurt > Sour Cream
If you’re craving a creamy topping on a baked potato or quesadilla, go Greek. Both sour cream and greek yogurt have a rich, tangy taste, but 1 cup of yogurt provides more bone-strengthening calcium (20 percent of your daily value versus 1 percent in sour cream), filling protein (20 grams versus 8), and digestion-supporting probiotics. Studies show that probiotics also ease gastrointestinal illnesses and can even boost immunity. University of Michigan researchers found that probiotics stimulate the immune system by increasing disease-fighting microbes and minimizing disease-causing ones. 

5. Cocoa Powder > Peanut Butter
Cocoa tastes great with everything from bananas to berries, plus one tablespoon of chocolaty goodness will add only 12 calories to the blender (the equivalent amount of peanut butter adds 100 calories). Plus, cocoa is loaded with compounds called flavonoids, which prevent fat from clogging the arteries, reducing the risk of heart attack and stroke. To swallow the maximum antioxidant benefits, look for a cocoa percentage of at least 60: A study in the American Journal of Clinical Nutrition found that flavonoids found in the dark stuff can decrease blood pressure and improve insulin resistance in healthy adults. 

6. Panko > Italian Breadcrumbs
Panko, Japanese breadcrumbs made from crustless bread, contain less than one-tenth the sodium of Italian breadcrumbs. This is critical since excess sodium can cause high blood pressure, one of the leading risk factors of heart disease. And though the two coatings are calorically equivalent, “you can use less panko and still get the same crunch,“ Newgent says. “Panko breadcrumbs are coarser, and therefore absorb less oil, which translates to way less fat in every forkful.” For an even healthier coating, reach for whole-wheat panko to add fiber and protein to whatever you’re cooking. 

7. Chicken Thigh > Chicken Breast
White meat chicken breasts do contain less fat and fewer calories than the darker thighs (2.5 grams of fat and 115 calories in a 4oz chicken breast, and 7.5 grams of fat and 146 calories in a thigh) — but dark meat also packs a bigger nutritional punch. Chicken thighs beat out breasts in: iron, which your body needs to move oxygen to your organs; zinc, which helps your body fight cold and flu bugs; and vitamin A, which promotes eye health. 

8. Red Peppers > Yellow or Green Peppers
Reach for peppers with a rosy hue: “Red peppers have three times more fiber and eight times more vitamin A than yellow peppers, plus 60 percent more vitamin C than green ones,” says Tonia Reinhard, program director of the Department of Dietetics at Wayne State University in Detroit and author of Superfoods. And unlike the other varieties, red peppers contain the cartenoid beta-cryptoxanthin: People who eat a diet rich in cryptoxanthin-containing foods have a 27 percent lower risk of developing lung cancer, according to a study published in Cancer Epidemiology Biomarkers and Prevention. 

9. Avocado > Mayonnaise
The green fruit will give you the creamy texture you crave, plus lots of other good stuff. “Avocados are high in omega 3 fatty acids, which have been shown to boost heart heath and brain function and reduce inflammation,” Forberg says. And even though they’re high in fat, it’s the good monounsaturated fat, which actually lowers cholesterol. In one Mexican study, 45 people who ate avocados for a week saw a 17 percent drop in bad cholesterol and a boost in good cholesterol. 

10. Quinoa > Couscous
Plain couscous contains protein, but not much else, Newgent says. Whereas a half cup of quinoa gets you almost 8 grams of iron–much more than any other grain. It also offers a hefty 5 grams of fiber, important for protection against breast cancer. “Fiber binds and eliminates excess estrogen, thereby leading to a potentially lessened risk of estrogen-sensitive breast cancer,” Newgent says. In fact, researchers found that diets rich in fiber from whole grains like quinoa offered significant protection against breast cancer in pre-menopausal women, according to a study in the International Journal of Epidemiology. In another study, black women who ate quinoa and other magnesium-rich whole grains reduced their risk of diabetes by 19 percent. 

11. Trout > Cod
Salmon gets all the credit for omega-3 action, but rainbow trout holds its own: One 3.5-ounce serving of trout will give you 240 percent of your daily omega-3s. You’d have to eat 23 times that amount in cod to get anywhere close. Farm-raised trout also contain one of the highest levels of omega-3s EPA and DHA, which have been proven to reduce the risk of heart disease, stroke, osteoporosis, and may slow the progression of Alzheimer’s disease. 

12. Raspberries > Strawberries
Raspberries possess almost 50 percent higher antioxidant activity than strawberries, according to research published in the journal BioFactors. Most come from ellagic acid, a compound that helps cells neutralize free radicals, thus reducing your cancer risk and prohibiting the growth of tumors. Plus, one cup of raspberries provides 8 grams of dietary fiber, making them one of the highest-fiber foods out there. Studies show that high-fiber diets can reduce your risk of diabetes and heart disease. Buy a few pints when they’re in season and freeze what you don’t eat in an airtight container. Studies show that freezing won’t diminish their antioxidant levels. 

13. Real Maple Syrup > Fake Pancake Syrup
Sorry Aunt Jemima. Pure maple syrup has you beat. Unlike imitation syrups that usually include a long list of ingredients (starting with high fructose corn syrup), the real stuff contains only one ingredient: pure maple syrup. It also comes with a long list of health benefits. University of Rhode Island researchers found more than 20 antioxidant compounds in pure maple syrup that have anti-cancer, anti-bacterial and anti-diabetic properties. Sweet! 

14. Parsley > Gum
Does your breath need a little freshening? Chew on a sprig of parsley. The chlorophyll it contains freshens your breath—and the rest of your system, too, says Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth. Studies show that the herb deactivates cancer-causing compounds in the body called carcinogens. In fact, apigenin, a compound found in parsley can stop certain breast cancer tumor cells from multiplying and growing, University of Missouri researchers found. 

15. Whole Eggs > Egg Whites or Beaters
The paradox: Most people avoid egg yolks because they’re afraid of the cholesterol, however egg yolks are one of the best sources of the nutrient choline, which actually helps prevent the accumulation of cholesterol and fat in the liver, Bowden says. Eggs are also the perfect source of protein, containing nine essential amino acids, which your body needs to boost energy, absorb calcium, build connective tissue, increase concentration, and protect against disease. 

(via )

(via prettyfitbody)

wickedfittothemax:

Green tea + Black pepper = whittled waistline<br>
A study recently found that the combo boosts the absorption of EGCG, a key antioxidant in tea tied to calorie burning, by a whopping 130 percent<br>
Cinnamon + Whole grain toast = increased energy and speedier slimming

Sprinkling on this spice may help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level.  In a study published in the American Journal of Clinical Nutrition, cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more noshing later. <br> <br>

Yogurt + Blueberries = a stronger body <br>
Spoon up this tasty snack after a sweaty workout. The reason: Research reveals blueberries possess brain-boosting benefits to keep you better focused during your fitness routine, while yogurt’s hefty stores of protein help repair the little tears in your muscles that naturally occur during exercise. As if that’s not enough, the carbs in both the yogurt and fruit naturally replenish your muscles with glycogen, a stored form of energy.

Yogurt + Bran cereal = immunity booster

This breakfast is a natural immunity booster. Full of good bacteria, yogurt acts as a probiotic. It encourages healthy bacteria to flourish in your digestive tract, keeping sickness-causing bugs at bay. But probiotics work even better when paired with the prebiotics found in wheat bran.
Oatmeal + Strawberries = a healthier heart

Oats contain two important phytochemicals called avenanthramides and phenolic acids. These compounds have been shown in research to work synergistically with vitamin C to reduce the harmful effects of “bad” LDL cholesterol and help prevent the plaque build-up that can lead to heart attacks.

Broccoli + Tomatoes = cancer control

Broccoli and tomatoes are both cancer-fighting all-stars, but research reveals eating them together may offer even more protection. In a recent study, scientists found consuming tomato and broccoli at the same time was more effective at slowing the growth of cancerous prostate tumors than eating either vegetable alone.

Extra-virgin olive oil + Tomatoes = disease defense

Tomatoes boast all four major carotenoids (alpha-carotene, beta-carotene, lutein, and lycopene) plus three potent antioxidants (beta-carotene, vitamin E, and vitamin C) that may help fight cancer and heart disease. You’ll absorb more of these protective chemicals if you eat them with olive oil. It’s high in healthy monounsaturated fats and slows digestion so you can soak up more of them.

Green tea + Lemon = a healthier heart

Green tea has been linked to a reduced risk of heart attacks, thanks to catechins, the brew’s powerful antioxidants. But studies show only about 20 percent of these healthful compounds are available for our bodies to absorb. The good news: Recently, when scientists added lemon juice to green tea, the availability of health-enhancing catechins skyrocketed to a whopping 80 percent.
Red bell peppers + Black beans = improved immunity

Eating more meatless meals lately to do your heart (and the planet) a favor? You’ll absorb more immune-boosting plant iron by adding in some red bell peppers. That’s because the iron in picks like beans exists in a form called non-heme iron that’s harder for your body to absorb than the iron found in red meat (heme iron). But, adding a dose of vitamin C-rich produce like red peppers converts the iron into a type that’s easier for the body to use.
Avocado + Green salad = complexion protection

You’ll absorb more skin-protecting plant compounds called carotenoids from your veggie salad by adding a little avocado. Carotenoids reduce free radical damage to effectively protect the skin from the harmful effects of UV rays. In a recent study at Ohio State University, people who ate avocado in their salad of lettuce, spinach, and carrots absorbed up to 15 times more carotenoids than those who didn’t eat their salads with avocado. 

(via runningtheremedy)

health-freeak:

You will be amazed of the benefits of drinking water:

1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. 
2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrate
5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
8. Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system. 
9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
10. Good Mood: Your body feels very good and that’s why you feel happy.
11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.

Can you see the importance of water to your body after understanding the above benefits of drinking water? (:

(via skinny2012)