Dangers of Waist Training

Dangers of Waist Training

Kim Kardashian do it.  Nicole “Snooki” Polizzi do it.  But should you do it?  No, we are not talking about making a sex video.  We are talking about waist training.   There’s alot of people waist training but does it do more harm than good?  Here’s the real truth on waist training and why you shouldn’t waist train.

Dangers of Waist Training:  The Modern Day Corset


For those of you who are not familiar with waist training, waist training is like the modern day corset.  The idea is to use the waist trainer to compress your stomach and reshape your waist to decrease the size of your waist permanently over time.  You wear the waist trainer for hours, even working out and sleeping in it.

The problem with waist trainers it not only can it be uncomfortable,it makes it difficult to take deep breaths and even may contribute to heartburn. “Your stomach might get pushed up beyond the diaphragm, which could cause reflex,” says Dr. Apovian. “If you’re wearing one and you experience those symptoms, that’s a definite sign that you need to loosen it or take it off.”

My Waist Trainer Review


By now, you have probably seen women working out with waist trainers on.  If you search Instagram under the hashtags #weightloss , there will be many pictures of women working out with waist trainers.  Wearing a waist-cinching device for a workout is a horrible idea.  It make it even harder for you to breath because of the restrictions on your rib cage and diaphragm.

Your digestive tract is also affected when you wear a waist shaper or trainer.   Your intestines are supposed to contract and move food along, but when one of the issues with wearing waist trainers is it compresses your intestines over a long period of time, causing the flow of digestion to be slowed or even stopped.  This lead to problems like abdominal discomfort, bloating and gas.  This is definitely not a sexy problem to have.

Sitting in a waist trainer can lead to a condition called meralgia paresthetica, from your nerve in your legs being compressed.  This leads to tingling, numbness and pain in your legs.  Even wearing it for a few minutes, I was able to feel the negative effects of the shaper.  I felt some tingling in my legs, and I felt like I was losing circulations.  It’s like putting rubber bands around your upper thighs and tightening them when you sit down. This rubber band effect can also decrease your circulation and lead to blood clots. When you sit in shapewear, those genetically prone to varicosities can develop varicose veins and lymph congestion, which appears as swollen ankles.

The bottom line, the best way to get a trim waistline is through proper a proper diet, nutritional whole foods and using exercise to reshape your body.  It may be tempting to follow this waist training fad, but imagine the damage you are causing to your body in the long run.  How we take care of our bodies now will affect how well we age.  I know there is alot of pressure to look thinner, to have a slim waist and the hour glass figure.  But if you abuse your body and cause potentially permanent damage to it, you could greatly affect your quality of life, especially as you age.  My parents have had health challenge which impaired their range of motion as well as their quality of life.  Seeing their suffering and pain has made me realize how important it is to be healthy, not just so we look good in a swimsuit, but so we can have a high quality of life.  So I urge you to take the pledge to life a healthy lifestyle, and through healthy food choices and exercise, you will get that sexy healthy body you want.  =)

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I’d love to hear your thoughts on waist trainers.  Feel free to share with me your thoughts in the comments below.


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Why You Should Not Calorie Count

Why You Should Not Calorie Count

To count or not to count… that is the question.  I firmly believe If you are trying to lose weight, you should not calorie count because it could could be hurting your weight loss progress. With all the fitness bands out there like Fitbit and apps like Myfitnesspal, calorie counting is very popular. But just because it is popular doesn’t mean it is helpful towards your weight loss journey.

I recently tested out Myfitnesspal, after hearing many of my clients using it. Here is what happened…

I WAS OBSESSED WITH COUNTING CALORIES AND FOOD! All I could think about was what I ate, how many calories it had, what I can eat next, and how soon until my next meal. Food became an obsession. I was stressed over what I can eat and couldn’t eat. Because I couldn’t eat certain foods (because they were too high in calories), I started thinking about it, and stressing over it… and of course, stress leads to binge eating. Needless to say, counting calories did NOT help me lose weight. It took dieting to a whole new level … I became OCD with food. I thought about

After 4 days, I came to my senses and deleted the app. Here’s what I learned.

1) Calorie counters are great to teach you the calories of certain foods that you didn’t think had much calories… fyi, red wine has about 100 calories in a 4 oz pour. Who knew??

2) Calorie Counters help you understand what proper portion sizes are, since you have to track portion sizes along with logging the actual foods.

3) If you have a tendency to be obsessive, STAY AWAY FROM CALORIE COUNTERS. It will cause you to have more cravings, since you are constantly thinking about food.

If you can use a calorie counter and not obsessive over food, fantastic! If you are like me, here is a great alternative. Use a food diary instead and write down your meals. It causes you to stay accountable without going overboard. Writing it down and reviewing it daily gives you an idea what you are eating. I recommend writing down the emotion you are feeling before and after eating. This will help you figure out why you are eating certain types of foods (sweets, salty…etc) and if you are truly hungry, bored, or if you are eating because of a particular emotion. For most of us, eating is caused by an emotion, filling a void or using it as a reward to make us feel better. Aim to use other ways to reward yourself instead of food. It could be a relaxing walk with friends, taking a long bath, or reading a good book. Developing healthy habits is the key to successful weight loss.

What are you thoughts on calorie counters? Have they helped you or hurt you? I’d love to hear your thoughts!

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Eating Healthy on the Road

Eating Healthy on the Road

Living a healthy lifestyle involves planning ahead.  To make healthy meals at home involves meal planning for the week, grocery shopping, cooking, and preparing your meals in advance.  Whether you are trying to get in shape, lose weight or just maintain a healthy lifestyle, traveling often makes it more challenging. Often times my clients will be doing great at home, but when they have to travel for work or go on vacation, they get off track.  It’s hard to make healthy food choices when there isn’t as many healthy food options.


Eating Healthy on the Road



Recently, I’ve been traveling more and have found some easy healthy snacks that are widely available, from convenient stores to the airport.  However, it can be challenging to figure out what is actually healthy and what is not, especially when it”sounds healthy”.  I’ll go over the most widely available foods and snacks and go over their healthy rating.

How Healthy is your food

1) Chicken Salad or Tuna Salad

Most places make the salads with real mayo, which is filed with saturated fats, making this otherwise healthy option into an “okay” choice. In a 5 0z tuna salad with real mayo and bread, you will have about 40 grams of fat and almost 700 calories. There’s plenty of protein, but because of the fat content from the mayo, it isn’t the best healthy for you. If there is a low fat or fat free mayo option, then by all means, go for it, because it would be a 10.

With Real Mayonnaise:  HEALTHY RATING: 6

With Fat Free Mayonnaise:  HEALTHY RATING: 10




2) Sandwiches

Depending on the types of bread, a sandwich could be a sugar feast. White sugar, hidden as carbohydrates, are filled with empty calories. If you add in real mayo, it is even worse. If you are trying to eat healthy, look for whole wheat or while grain options with at least 3 grams of fiber power serving. Stay away from thick breads like cibatta since they are filled with empty calories. If you can, skip the cheese and it becomes even healthier. Use mustard for flavor.   And add some fresh fruit or vegetables to make it a complete meal.

Thick Bread:  HEALTHY RATING: 4

Whole Wheat Bread: HEALTHY RATING: 7



3) Salad

Salads are great choices when you are on the road, but skip the croutons because they are filled with empty calories. Add in a protein source like chicken or quinoa or beans and you have a healthy meal. Just make sure you choose a vinaigrette based dressing. Dressings can take an otherwise healthy salad and turn it into a fatty meal if you pick the wrong kind. A trick I picked up to get great flavor without the calories is to just do my fork into the dressing before I take a bite of salad. This allows me to use just the right amount of dressing and save all the empty calories.



4) Wraps

Wraps are a good choice when it comes to grabbing a quick meal.  Many wraps are made with chicken salad or tuna salad. Try to look for chicken breast or turkey and stay away from breaded meats and anything with ranch sauce. Look for wraps with more filling.  If you can, skip the cheese and you will avoid a lot of the fat. Hummus adds allot of flavor to the wrap. Avocado is also a great flavor booster. Look for wraps with lots of vegetables to boost the healthy rating. Also, try to find whole wheat wraps to boost fiber.




5) Hummus

Hummus is a great option for a filling snack, especially if it is served with vegetable sticks. Look for celery or carrots.  If possible, ask if you can get an extra serving of vegetables with the hummus.  If it is served with pita chips, keep in mind you will getting a double dose of carbs, so add in some vegetables or fruit to balance it out.

With Chips:  HEALTHY RATING: 7

With Veges:  HEALTHY RATING: 10



6) Fruits

Fresh fruits are one of the best choices you can make to eat healthy when you are traveling.  I love bring apples and oranges with me because they are easy to transport and are more “squash proof”.  I love bring bananas, but make sure you don’t put heavy items on top of it.  Once I put a banana in my purse and forgot it was there.   Needless to say, my purse smelled like bananas for a couple of days.  If you can have some protein such as a hard boiled egg or string cheese with it, it would be more satisfying and keep you fuller longer.




7) Nuts

Nuts can be a healthy snack that is high in fiber and has good fats.  The best type of nuts to eat are raw unroasted nuts like raw almonds or cashews.  If you can only find roasted nuts, those are the second best.  Avoid flavored nuts… they are like candy or chips, full of sugar, salt and it is hard to exercise self control.  Keep in mind, nuts are very high fat, so just a handful will do.  Eat it with some fruit or vegetables and it would be a nice snack.




Try to stay away from muffins, pizzas, fried foods, and breaded meats.  If there is a Mexican place with tacos, you can still do pretty well with getting a taco without cheese and sour cream.  With all the temptations out there, being prepared is the best way to prevent you from making bad food choices.  Make sure you stay hydrated by drinking lots of water.  We often mistaken thirst for hunger.


What are you favorite travel food?  I’d love to hear from you.


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Make it a Healthy day,


Annie =)




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Easy Ahi Tuna Fish Recipes

Easy Ahi Tuna Fish Recipes

Hi Healthy Living Junkies!   I love fish and I am always looking for easy fish recipes. Here is one of my personal favorite easy ahi tuna fish recipes from the island of Hawaii called “Poke”.  Poke is made from ahi tuna, and is served raw.  If you like sushi, you will love Hawaiian Poke.

Easy Fish Recipe

In Hawaii, it is served as an appetizer, but you can also serve it as a main meal over a bed of greens for a easy lunch or fast dinner.  I made a video recipe for you so you can see how easy it is to make!  Fat burning foods include lean protein, such as fish.  This easy fish recipe is high in protein, low carbs and is delicious.



Easy Fish Video Recipe – Hawaiian Poke



Traditional Hawaiian Poke Recipe

Preparation Time:10 minutes
Total time:10 minutes
Serves 2 to 4


  • 1 lb. fresh ahi tuna steaks, cut into cubed, bite-size pieces
  • 1/4 cup chopped green onions (tops included)
  • 1/4 cup soy sauce (shoyu)
  • 1/4  cup chopped Maui onion (or yellow onion)
  • 2 tsp. sesame oil
  • 2 tsp. toasted sesame seeds
  • 1 teaspoon of chili garlic paste

Take all the ingredients and combine them.  Serve immediately.  For more flavor, let it marinade in the fridge for 30 minutes.  Serve over a bed of greens for a healthy salad or eat as an appetizer.

You can keep poke in the refrigerator for 2-3 days.  After 2-3 days, you can pan sear it or cook it.


You can use different types of sashimi grade fish for poke.  I’ve tried octopus poke, mixed with sea weed.  The possibilities are endless!


Make it a Healthy Day,


Annie Chang

Healthy Living Junkie


#weightlossjourney #weightloss #workout #healthy #healthyfoodporn #weightlossinspiration #strongnotskinny #fitness


Teriyaki Swordfish Salad

Teriyaki Swordfish Salad

Hi Healthy Living Junkies!  Want a tasty way to eat your greens and get healthy omega 3’s?  Try my new healthy teriyaki sword fish recipe.  A 3-ounce serving of grilled swordfish provides 108 milligrams of EPA, and 656 milligrams of DHA.  EPA and DHA are omega-3 fats that are found in fatty fish and shellfish.   It is also a great source of Vitamin D.  With a firm meaty texture, swordfish is a delicious way to change up your healthy protein.

Healthy Teriyaki Swordfish Salad

2 fillets of sword fish 5-7 oz
1 roma tomato, diced
1 clove of garlic, minced
1/4 cup of onions
1/4 cup soy sauce
1/4 cup raw sugar
1 teaspoon grated fresh ginger
2 tablespoon balsamic vinegar
1 wedge of lemon (optional)
1-2 tablespoon olive oil
1 bag of mixed greens salad


3 cloves garlic
minced2 tablespoons minced fresh ginger root
3/4 cup olive oil
1/3 cup rice vinegar
1/2 cup soy sauce
3 tablespoons honey
1/4 cup water

Directions for Swordfish
Take the soy sauce, sugar, garlic, vinegar and ginger and mix to create marinade.  Add uncooked sword fish and marinade in fridge for 1-2 hours.  Heat olive oil in a pan on medium high.  Add onions and sautee until lightly brown around the edges,  about 2-4 minutes.  Remove swordfish from marinade and put in pan.  Discard marinade. Pan grill fish for 3-5 minutes on each side, or until cooked all the way through.  Arrange salad in 2 bowls and add in tomatoes and swordfish and onions.

Direction for Dressing
In a 1 pint glass jar or larger, combine the garlic, ginger, olive oil, rice vinegar, soy sauce, honey, and water. Cover the jar with a tight fitting lid, and shake well. Remove lid, and heat jar in the microwave for 1 minute just to dissolve the honey. Let cool, and shake well before serving. Store covered in the refrigerator.

Add dressing and enjoy


Tell me what you think of the recipe.  Or better yet, take a picture and tag me on Instagram at #healthylivingjunkie.  I’d love to see your creations!  Let’s stay connected online.

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly & be healthier at the same time,   check out my weight loss video. ❤



“Remember, being fit and healthy is a marathon, not a sprint.  And I am here with you every step of the way.”


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Healthy Blueberry Smoothie

Healthy Blueberry Smoothie

Hi Healthy Living Junkies!   This is Annie and Andrea and we have a delicious healthy blueberry smoothie recipe for you.  It’s our favorite blueberry smoothie recipe because not only does it taste amazing, it is incredibly good for you too! Blueberries are high in antioxidants, which is has all kinds of health benefits including cancer fighting properties, is heart healthy, and well as improves your complexion.  Beauty in a cup?  Sign us up!  Flax seed is a healthy fat and aids in digestions, and the protein powder feeds your muscles.  Bananas are a healthy carb and is also high in fiber and nutrients.  Coconut milk is a great substitute for cow’s milk, is easier to digest and is also lactose free and has a rich creamy taste.



Healthy Blueberry Smoothie

Ingredients – 2 servings – Just half the recipe for one  =)

1 cup of blueberries (frozen or fresh, we used frozen)
1 banana
1 cup of coconut milk
1 scoop of protein powder (vanilla or unflavored)
2 teaspoons of flax seed (grounded)
Stevia (to taste)



Take all the ingredients and put it into a blender.  Blend for 10-15 seconds.  Pour in a cup and enjoy!  =) Try out our Blueberry smoothie and tell us what you think!  Better yet, show us your pictures!

Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly & be healthier at the same time,   check out my educational weight loss video. ❤



“Remember, being fit and healthy is a marathon, not a sprint.  And I am here with you every step of the way.”


#fitlife #fitness #workout #healthy #weightloss #burnfat #gymlife #chickswholift  #fitspo #getfit #instahealth #fitnessaddict #bodybuilding #strong #training #tflers #fit #healthy #muscle #fitchicks #igfit #cleaneats #eatclean  #cleanmeals #weightloss #fitfam #fitness #fitnessaddict #fitlife #recipe #healthyfood #healthyfoodporn #healthymeal #healthymeals #anniechang #healthyliving #healthylivingjunkie #weightloss #weightlossjourney #strongnotskinny #fitgirls #fitgirl #fitchick #fitchicks #foodie #food #foodporn #foodpic #healthyfoodporn #foodpicture #lunch #dinner #eatclean #eatcleantraindirty #fitnessmodel #chef #fitnessgirl #fish #protein #healthyrecipe #planyourmeals #planyourmeal #loseweight #diet #dieting #weightlosstips #cleaneating #nutrition #healthychoices #mealplan #fitspiration #workout #getfit #transformation #motivatation #fitmom #fattofit #fat2fit #instahealth #instafit #fitspo #workout #eatingclean #organic #lifestyle #fitlifestlye #healthspo #summer #summertime #quickmeals #quickmeal #getfit #ifgit #motivated #myweightlossjourney #lowcarb #fiber #boostyourmetabolism #metabolism #figifoods #weightwatchers #weightwatcher #smoothie #smoothierecipe

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