NEED SOME #INSPIRATION TODAY? These five #quotes from Gandhi have got you covered 🙂
1) Keep your thoughts positive because your thoughts become your WORDS.
2) Keep your words positive because your words become your BEHAVIO(U)R.
3) Keep your behavior positive because your behavior become your HABITS.
4) Keep your habits positive because your habits become your VALUES.
5) Keep your values positive because your values become your DESTINY.
love,
Kara
The Lifestylista
xox
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Be honest… Do manners matter?
“Manners cost nothing…” BE HONEST – do you agree? COMMENT BELOW… YES or NO?
Lemme know girl!
love
Kara
The Lifestylista
xoxxox
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"I feel like carbohydrate-y comfort food… What should I eat?" SCROLL DOWN FOR RECIPE!
“I feel like carbohydrate-y comfort food… What should I eat?” SCROLL DOWN FOR RECIPE! Carbs are NOT your enemy. —Twinkies, Snickers bars and White / Irish potato ARE though! These are SIMPLE carbohydrates that spike your blood sugar levels. If you eat white potatoes & white flour it’s like eating white sugar…
BUT there are carbs, COMPLEX carbohydrates, that don’t behave like this and are a better choice! Complex carbs are more NUTRITIOUS than simple carbs AND complex carbs don’t RAISE YOUR BLOOD SUGAR LEVELS as quickly as simple carbs AND complex carbs take you LONGER TO DIGEST.
*** COMPLEX CARBS like SWEET POTATO ARE YOUR SECRET WEAPON! ***
Sweet potato is loaded with fiber, Vitamin C, potassium, beta carotene and complex carbs! AND the taste is heavenly 🙂 Nutritious AND delicious! 🙂
SWEET POTATO recipe:
***INGREDIENTS
– 2 peeled sweet potatoes, chopped into 1/4 inch (1/3 inch absolute max no thicker!) slices
– 1/2 tablespoon of oil (vegetable oil e.g. canola oil, safflower oil, sunflower oil or another oil with a high smoke point. NOT olive oil – it breaks down and starts to smoke at a much lower temperature)
– Optional: pinch of black pepper and pinch of sea salt (you don’t need to add the salt! The less added sodium the better!)
– 2 tablespoons of finely chopped parsley (fresh)
– 3 finely chopped cloves of garlic
*** PREP:
1. Preheat oven to 400°.
2. Peel 2 sweet potatoes and chop them into 1/4 inch deep slices.
3. Put the 1/2 tablespoon of oil ((vegetable oil e.g. canola oil, safflower oil, sunflower oil or another oil with a high smoke point) into a large bowl with the sweet potato slices. Use your hands to massage the oil in – make sure the slices are coated
Optional: pinch of black pepper and pinch of sea salt
4. When the oven is at 400°, put the sliced sweet potatoes on a flat, metal baking sheet.
Cook for 25 – 35 minutes (test it with a fork to see that it’s no longer hard as a rock!).
Turn the potatoes over and cook for 10 – 15 minutes. Test with a fork to see if it’s cooked!
5. Mix the parsley and the garlic together and then put it over the cooked, gorgeous, tasty sweet potato slices! YUM!
WHAT OTHER FOODS CONTAIN COMPLEX CARBS?
Here are a few…
– Seeds, Nuts & legumes (Beans & lentils)
– Yam (African)
– Old fashioned rolled oats or steel cut oatmeal (NOT the quickie 5-minutes-to-cook kind!!!)
– Whole grains e.g. quinoa, brown rice
– Veggies e.g. broccoli, spinach, asparagus
I’m here rooting for you!
love,
Kara
The Lifestylista
xox
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The SINGLE MOST EFFECTIVE Flat BELLY, Tight ABS Workout ever – Abs, Stomach, waist…
WANT A FLAT BELLY, SLIM WAIST, TIGHT ABS? In addition to eating a healthy diet and doing your cardio, the plank is one of the best all round things you can do to flatten your tummy! Katy Perry knows it, I know it and you know it too 🙂 Lemme hear you ROAR!!!
What about crunches? Aren’t they the best?
Crunches only affect the muscles on the front and the sides of your tummy but this exercise I’m about to show you… The plank – works more muscles, burns more calories and improves your core strength and posture way more than crunches ever could.
DO:
– Lie down on your tummy
– Flexed feet, hip distance apart
– Keep your spine neutral, your back flat so you could balance a could there!
– If you’re finding the exercise easy, to make it more difficult… raise the leg or leg and an arm
DON’T:
– Don’t slump your shoulders, don’t let your hips fall or push up your behind! You could hurt yourself. And you won’t get the results.
MEDICAL / FITNESS DISCLAIMER – LIFESTYLISTA LLC: The information provided is for educational purposes only. Not all exercise programs are suitable for everyone. Please check with your doctor before starting this or any new exercise program or diet. This is particularly important if you have pre-existing health problems.
I’m here rooting for you.
love
Kara – The Lifestylista
xoxxox
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love
Kara – The Lifestylista
xoxxox
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The SINGLE MOST EFFECTIVE Flat BELLY, Tight ABS Workout ever – Abs, Stomach, waist…
A Surprising SECRET TO LOSING WEIGHT (36 LBS PER YEAR)… FIDGET! #MayoClinic #Study
Seriously, you know how they told us when we were kids to “sit still and not fidget so much…” Well, according to scientists at the Mayo Clinic in Minnesota, that’s exactly the opposite of what we need to do if we want to be slimbos!
The small but important study took 10 ‘obese people’ and 10 ‘slim people’ and put them in top and bottom underwear that used sensors to measure their movements and posture (whether they were sitting, standing or laying down). What they found was that the slim people fidgeted considerably more than their plump counterparts as they went about their day.
Scientists also discovered that the overweight study participants were actually sitting down for an average of 150 minutes more in the day AND they burned 350 fewer calories. This is even though they were all in the same laboratory conditions…
***350 calories a day = 36.5 pounds in a year! A heck of a difference…***
Dr Jim Levine, the lead researcher, designed the study to work out the role of calories burned during daily living (or NEAT – Non Exercise Activity Thermogenesis, all the things we do that don’t involve deliberate ‘exercise’, eating or sleeping).
“A person can expend calories either by going to the gym, or through everyday activities. Our study shows that the calories that people burn in their everyday activities are far, far more important in obesity than we previously imagined,” says Dr Levine.
So all that fidgeting that you used to do as a kid – shaking your arms, kicking out your feet, tapping that pencil, nodding your head to imaginary music, pacing… Now, just go for it! And if you aren’t a natural fidgeter… Become one! It,’s a small adjustment that can make a load of difference. 🙂
I’m here rooting for you!
love,
Kara
The Lifestylista
xox
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Sitting for just 4 hours per day INCREASES THE SIZE OF YOUR WAIST (BELLY FAT!) and makes you noticeably heavier… EVEN IF YOU EXERCISE!!!
You should sit for this one. Or maybe not… IT’S ABOUT YOUR BELLY FAT and more… A significant new study of 4,500 Americans (published in the British Journal of Sports Medicine) found that sitting for long periods will KICK YOUR BUTT in the weight department, even if you eat a good diet and exercise at other times in the day. AND this study adjusted for factors such as levels of daily activity, gender, race etc.
Sitting for just 4 hours per day INCREASES THE SIZE OF YOUR WAIST (BELLY FAT!) and makes you noticeably heavier… Even if you’re someone who gets your exercise in when you’re not working!
“BUT I’ve got to work!” I hear you scream…
Yes, but here’s one thing you can do:
Tomorrow at work, if you sit at a desk for hours on end normally… Take a “HELL NO I AIN’T GONNA SIT MYSELF TO DEATH” break every hour. Just try it. Stand at your desk and do your work. Pretend to be going to make yourself a cup of tea – walk around, move your bones. Get a glass of water. Your life, your health, your FINE BOOTY depends on it. Take breaks when you’re working – set an alarm on your phone so you take 2 – 5 min breaks every hour.
Other things you can do to get your rump up (not sitting!)
1) Do secret desk exercises e.g. leg weights – put your heavy handbag on your feet and lift! Do sets of 10 – 20 repetitions. Or use two full water bottles as dumbbells and do bicep curls or work your triceps. It may look a little odd but…
2) Sit on a stability ball instead of a chair – you’ll be strengthening your abs, your lower back and burning more calories each hour just trying to sit on that thing!
3) Get a sit / stand desk if you can
OR just stand at your regular desk, tilt your computer screen up
4) When you get home, don’t just slouch on the couch. Put your sneakers on instead and DANCE, GO FOR A WALK, DO JUMPING JACKS… You know what to do. Get the blood pumping or you’ll be like the poor people in the study who were SITTING THEMSELVES TO DEATH… Well, I’m being a bit dramatic here but, without realizing it, every single day they were increasing their risk of getting diabetes, high blood pressure, heart disease and becoming unhealthily overweight.
I’m here rooting for you!
love
Kara – The Lifestylista
xox
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#Lifestylista