Make the Most of Each Day

Make the Most of Each Day

Each morning we wake up and we are faced with a new day.  In order to make the most of each day, you have to stop holding on to the issues that are holding us back.  It could be hurt feelings, or anger at a friend or family member.  Perhaps you are still mad at yourself for last night’s binge eating.  Maybe you are feeling guilty from skipping a workout.  Whatever it is, let it go.  Decide to be positive and take a happier outlook on life.  It’s a new day and anything is possible.  Just like you pick your clothes each day, pick your attitude for the day.  Decide what you want to achieve and make it happen. Make a commitment to live each day to the fullest and enjoy the moment.

Make the most of each day

No matter what you are going through or problems you have that’s weighing you down, you can decide how you are going to face them.  Deciding to be positive and looking on the bright side is the best way to make the most of each day and find inspiration in our lives.  It allows us to find happiness and face our challenges with humor and grace.

#healthylivingjunkie #fitspiration #inspiration #weightloss #weightlossjourney #fitlife

30 Ways to Burn 300 Calories

30 Ways to Burn 300 Calories

Summer is around the corner and it is time for bikini season.  It’s time to shed the winter fat and get back in to swimsuits, bikinis, and tank tops.  If you are wanting to lose weight fast without making a lot of dramatic changes, I’ve got the perfect easy weightloss tips and tricks for you.  Here is 30 ways to burn 300 calories, without having to diet, exercise, or make any extreme changes to your lifestyle.

 

Remember:    One pound of fat is 3500 calories.

The goal is to lose fat and keep lean muscles.

 

Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you consume, you will lose weight.  It’s as easy as that.  Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.

 

30 Ways to Burn 300 Calories

 

1. Sit Up Straight 

When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.

2. Eat Breakfast

Studies show making breakfast a daily habit can help you lose weight – and keep it off. Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. “People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, binge-ing at lunch and dinner. They set themselves up for failure.” Read more at about the benefits of breakfast here.

3. Don’t Peel Your Fruits And Vegetables

The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer.

4. Chew Your Food

Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites.

 

burn calories fast

5. Drink More Water

Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.

6. Get More Sleep

Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up naturally. The hours you slept is how many hours you need to sleep each day.

7. Eat 4-5 Small Meals

Smaller meals are easier for the body to digest and helps increases your metabolism.

8. Relax

Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.

 

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Total Body Workout For Women – 6 Minutes

Total Body Workout For Women – 6 Minutes

Want to tighten and tone your entire body under 6 minutes?  Try my new fat burning workout!  This short total body workout for women will build lean muscles while keeping your heart rate up so you will burn fat, burn calories and increase metabolism.  If you are trying to lose weight or if you are trying to get ready for the bikini season, this is a great workout you can do at home.  Tighten and tone your legs, arms and back.  All you need is a set of weights.  ♡♡♡

 

Total Body Workout for Women

3 Exercises – 30 Seconds on / 10 Seconds off

Lunge & Curl
Bent Over Rows
Kettle Ball Swings

 

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Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.  If you are trying to lose weight, do not diet. Find out why 98% of all women fail at dieting and weight loss and what you should do instead.  http://healthylivingjunkie.com/figi-foods

 

How to Prevent Catching Cold or Flu

How to Prevent Catching Cold or Flu

It seems like everyone around me is either sick, getting sick, or recovering from being sick.  Short of staying home and being a hermit, how do you prevent catching cold or flu? In this video, I’ll go over my Cold & Flu Prevention Kit.  I use these items to help strengthen my immune system and it works great! I take these with me every where I go, and they are airplane friendly as well.

 

Prevent Catching Cold & Flu Video

1- Olive Extract

Olive extract is a powerful supplement that’s fantastic for enhancing the immune system. The olive plant is a rich source of such beneficial plant compounds as tocopherols, flavonoids, anthocyanins, sterols and polyphenols. Research shows olive leaves have enhanced the functioning of the immune system and help fight viral infections, especially when fever is present. Because of polyphenols in olive leaves, it has also been shown to have antimicrobial effects against a variety of viruses, bacteria, yeasts and fungi. You can take Olive Extract with water, but I prefer to just take it straight. Although it is certainly not tasty (think of a combination of Everclear Liquor and Olive), it has proven time and time again to keep me from being sick, even when I am stuck in with a plane full of coughing people. Make sure to take it before you get sick or if you feel like you are about to catch something.

 

Olive Extract

2- Propolis

Propolis is shown to boost immune functions and has antimicrobial properties. Propolis comes from the resin of trees. It is made by bees and they gather the resin from trees, then transforming it into a very sticky and antimicrobial mixture they use as glue for their hive. Propolis works in two ways. First, it suppresses harmful infection and bacteria. Second, it stimulates the immune system and increases your body’s nature resistance. Take it with water or you can do what I do: Take is straight. Again, not the tastiest (think honey scented Everclear) but it works like a charm!

 

Propolis

 

3- Tea Tree Oil

Tea tree oil, also called Melaleuca, has antiseptic properties and is known to fight germs. It comes form a tree native to Australia. It has been used to treat skin infections, minor burns, athlete’s foot, insect bites, acne, eczema, colds, flu and more. Tea tree oil is used topically and should never be taken internally. For colds and other respiratory problems, add the oil into a vaporizer and inhale the mist. I like to get the tea tree oil in a roller bottle and put it under my nose to help me breath. It’s great if you are congested. It also helps you relax. Because tea tree oil has so many other uses, it is quite versatile. I use it if I am breaking out and it helps clear my complexion. You can also add a few drops of the oil to bath water too.

 

Tea Tree Oil

4- Green Tea

Green tea is an amazing source of antioxidants as well as polyphenols, boosting your immune system.  Polyphenols in tea has been linked to killing the flu virus.  I’ve been drinking plain green tea for as long as I can remember (thanks Mom!).   I am a bit partial to green tea and oolong tea.  Oolong tea has also been know to reduce the risk of health conditions such as heart disease, inflammatory disorders,  and high cholesterol levels, while being high in antioxidants.  Don’t add milk though, because milk proteins bind to the polyphenols and make them ineffective.  If you need to sweeten it, try adding a touch of honey or Stevia.

 

Green Tea

5- Sleep

Sleep is an essential part of being healthy and having a healthy immune system.  When you are sleeping, you give your body a chance to repair itself.  In studies, scientist found  that sleep plays a critical role in healthy immune function, metabolism, memory, as well as learning.  Not getting enough sleep can lead to reduced immune function and even increased cancer risk.  How much sleep do you need?  For most people, it is any where from 6-9 hours.  Try waking up naturally without an alarm clock and see how many hours you slept for.   This will give you a good idea of how much sleep you need.  If you are having trouble falling asleep, try cutting back your caffeine intake by early afternoon and see how you feel.

 

Sleep

6- 1 Hour Break

Kava, which is the primary ingredient in 1 Hour Break, is a plant native to the South Pacific which helps you relax.  Sometimes when I am trying to get some sleep but my mind is racing, I take this supplement and it helps me relax.  Unlike melatonin which makes you drowsy, this will relax you, but you can take it during the day as well.  The effects last about an hour and it helps calm anxiety, relief stress, and helps with insomnia.  I keep a bottle of it when I am traveling and it helps me sleep better.  . The root is used for medicine.  Kava is used to calm anxiety, stress, and restlessness, and treat sleep problems (insomnia).  I’ve tried the Cinnamon flavor (taste like Big Red), Mint, Honey (a bit too herb-y for me) as well as the Original (It reminds me of my mom’s Asian Herbal Medicine).  My personal favorites are Cinnamon and Mint.  =)

 

Kava Spray

https://www.1hourbreak.com/

 

7- Cough Drops

If you are sick, try your best to not cough.  Once you start coughing, you irritate the delicate lining of your esophagus, which causes you to cough even more and leading to a sore throat.  At night, you can try to gargle with warm salty water, which can draw excess fluid from inflamed tissues in the throat, making them hurt less.  During the day, I turn to cough drops.  I like Ricola because they are natural and made with herbs.  They also use orgainc farming practices and no chemical pesticides.

 

 

Ricola

http://www.ricola.com/en-ch/Products/Herb-drops/Original#bag

 

8- Wash Your Hand for 30 Seconds

To help prevent picking up germs and virus, wash your hands for 30 seconds.  You have to wash  wash your hands for about 30 seconds with soap in order to kill the bacteria and virus.  One trick I learned when I was in the medical field was to sing the “Birthday Song”.  It’s about 30 seconds long. Just don’t sing it out loud or people will look at you funny…

 

Hand Washing

9- Cover Your Cough

Lastly, if you are sick, make sure you cover your cough it doesn’t spread.  Try coughing into the crook of your elbow instead of your hands.  When you cough on your hands, you’re spreading germs when you touch other things.   Yes, it looks a little funny, but it works.

cover your cough

 

And of course, eating healthy foods and maintaining an active lifestyle also helps boost a healthy immune system.  I’d love to hear your favorite cough and cold remedies.  Feel free to leave comments!  =)

 

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Make it a Healthy day,

Annie =)

P.S. Don’t forget to pick up your free gift “30 Ways to Burn 300 Calories” eBook on my blog. http://healthylivingjunkie.com

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

#fitfam #fitness #fitnessaddict #fitlife #recipe #healthyfood #healthyfoodporn #healthymeal #healthymeals #anniechang #healthyliving #healthylivingjunkie #weightloss #weightlossjourney #strongnotskinny #fitgirls #fitgirl #fitchick #fitchicks #eatclean #eatcleantraindirty #fitnessmodel #fitnessgirl #planyourmeals #planyourmeal #loseweight #diet #dieting #weightlosstips #immunesystem #healthyliving

 

Avoid Weight Gain During The Holidays

Avoid Weight Gain During The Holidays

During the holiday season, there are lots of parties, get togethers, and dinner.  And everywhere you turn, there will be tons of food, high calorie appetizers, and alcohol.   Most people gain anywhere from 2-3 pounds during the holiday season and doesn’t lose it.  Each year, the additional weight adds up, and 5 years later, you will have gained any where from 10 to 15 pounds.  In this video, I share with my good friend and host of the show “Your Daily Dose of Inspiration” how to avoid weight gain during the holidays, as well as 5 easy tips to a healthier you.

 

Avoid Weight Gain During the Holidays

 

 

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, DO NOT DIET.  Learn why dieting causes weight gain in this educational weight loss video. ❤

 

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Beginner Yoga for Stress Relief

Beginner Yoga for Stress Relief

With the holidays around the corner, things can get stressful pretty quickly.  Being stressed out is not only harmful for you mentally, but stress also causes weight gain.  Cortisol, the hormone your body release when you are stressed, causes an increase in appetite.  For many of us, that’s when we reach for the comfort foods.  For me, that’s a stuff crust pizza, and we all know they are loaded with calories.  The combination of being stressed and more hungry results in weight gain.  Every holiday, most of us put on some holiday weight, around 1-3 pounds a year.  It doesn’t sound too bad, but the problem is most people never lose the extra weight.  After a few years, the pounds add up.

 

weight-gain-shutterstock

 

So what can you do about it?  Relax!  Yep, it is that simple.  I have an easy beginner yoga session that will help you relax this holiday season.  My good friend and yoga guru Nydia Darby, from Nydia’s Yoga Therapy created a practice especially for us to help relax this season.  She is a Physical Therapist and Yoga Guru and she will lead us through a very easy and effective yoga practice that is only 12 minutes long.  It is perfect to help you relax, recenter, and find you happy place during the holiday rush.

 

Beginner Yoga for Stress Relief

 

This holiday, take some time for yourself and relax.  Taking care of yourself allows you to be more effective of taking care of others.  If you are stressed, you won’t be able to take care of your loved ones as well as you could if you were calm and happy.  A big part of being fit and healthy involves taking care of yourself, whether it is through working out, eating clean, or relaxing.  Make sure to take a few minutes each day and get some “me” time.  =)

 

Let’s stay connected:

Make it a Healthy day,

 

Annie Chang

Healthy Living Junkie

Nutrition, Diet, Free Workouts and Weight Loss Tips

“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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