The Lifestylista ®

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A secret, scientific weapon in your battle against your WEIGHT & PRE-MENSTRUAL BLOATING…

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HowYourBumpaGetSoBroad

A secret, scientific weapon in your battle against your WEIGHT & PRE-MENSTRUAL BLOATING… And it helps with all sorts of other health issues too!!!

You need MAGNESIUM to stay healthy… hundreds of reactions in your body depend on it.

Not only does magnesium help fight against pre-mentrual bloating BUT according to a recent study, magnesium actually helps with WEIGHT LOSS . This study suggests that “HIGHER DIETARY MAGNESIUM INTAKE IS STRONGLY ASSOCIATED WITH LOWER INSULIN LEVELS” – in other words, IT HELPS TO MAKE YOU LESS LIKELY TO GAIN WEIGHT. The study also found that higher dietary magnesium intake was “more beneficial for obese and overweight people”… Interesting huh!

*** THINGS THAT MAY REDUCE YOUR MAGNESIUM LEVELS:

– Too much salt, alcohol, coffee, fizzy drinks

– Chronic stress

– Certain diseases (inc Kidney disease, diabetes, irritable bowel syndrome)

Our bodies need loads of magnesium and we don’t do a great job of storing magnesium so we must make sure to either get it through the food we eat or a magnesium supplement. The Recommended Daily Allowance (RDA) for adults over 30 is 320 mg per day for woman (and 420 mg per day for men). About 70% of adult Americans have a magnesium deficiency so it’s worth making sure (wherever you are in the world) you’re not one of them!

*** FOODS RICH IN MAGNESIUM

– Leafy greens (e.g. Spinach)

– Beans (e.g. soy beans, black beans, lima beans)

– Nuts & seeds

– Raw Oat bran

– Barley

– Fish (e.g. Halibut)

Source: “High Dietary Magnesium Intake Is Associated with Low Insulin Resistance in the Newfoundland Population”

I’m here rooting for you!

love,

Kara

The Lifestylista ®

xox

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A surprising way to satisfy your RAGING appetite… According to a Penn State University Study

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TropicalParadiseCoconutWaterCurrySoupAppetite RAGING? Often you’re THIRSTY not HUNGRY. Don’t just drink water… Also get your water from your vegetables, fruit and even soups… A Penn State University study discovered that eating broth before a meal caused people to eat 1/5 (20%) less.

— Fruit and veg provide fiber and some protein too which can help to satisfy your appetite and make you feel full.

You go girl! Eat DELICIOUS food you love that NOURISHES you 🙂

I love you,
Kara

The Lifestylista ®
xox
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"I feel like carbohydrate-y comfort food… What should I eat?" SCROLL DOWN FOR RECIPE!

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“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 suTaggedSweetPotatogar 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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FOOD CHALLENGE TODAY! WHAT TASTY, NOURISHING FOOD can you put on your plate today?

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WithTextChickPeaSoyBeanLifestylistaSaladIMG_2636FOOD CHALLENGE TODAY! VOTE “YES” or “NO”! WHAT TASTY, NOURISHING FOOD can you put on your plate today? *SHARE* You don’t need to get this “perfect” or even “right”… Just try it!

WHAT’S ONE NEW THING YOU CAN BUY FROM THE SUPERMARKET NEXT TIME YOU GO?

This #salad had a bunch of things inc. arugula (rocket), baby tomatoes, asparagus, soy beans, sweet corn, avocado, cooked up spicy herb-y mushrooms, fresh orange, grapes, carrots, sweet potato (hidden underneath)… you name it! Add vegetables, fruits you like and experiment 🙂
I’m here rooting for you!!!
love,
KaraThe Lifestylista
xox
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GREEN 'Husband' Smoothie to boost your ENERGY, get HEALTHY & get glowing, radiant SKIN. PRINTABLE RECIPE!

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Woooohoooo! Hello you! Here’s my HUSBAND SMOOTHIE recipe VIDEO: http://youtu.be/MgG5Ri3Z66Q 🙂 Drink your greens to achieve your dreams… This mixture will help you look boost your energy, get healthy & look gorgeous too!

[edamam-recipe-recipe:2]

— INGREDIENTS:

2 cups of organic berries (e.g. 1 cup of blueberries & 1 cup of strawberries)
Optional: 0.5 cup of frozen pineapple
2 cups of water (or optional: Unsweetened Coconut Water)
1.5 tablespoons ground flaxseed
1 tablespoon chia seeds
1 serving of protein powder (I use a plant-based pea protein, use a protein powder you like)
2 cups raw organic kale (or another dark leafy green e.g. collard greens, mustard greens or spinach) I sometimes use 3 cups if I want it greener!
1 – 2 bananas (depending on how sweet you like it!)

[My full recipe – I have a HUGE blender!
4 cups of organic berries (e.g. 2 cups of blueberries & 2 cups of strawberries)
1 / 2 cup of frozen pineapple
4 cups of water (or optional: Unsweetened Coconut Water)
3 tablespoons ground flaxseed
2 tablespoons chia seeds
2 servings of protein powder (I use a plant-based pea protein, use a protein powder you like)
4 cups raw organic kale (or another dark leafy green e.g. collard greens, mustard greens or spinach) I sometimes use 6 cups if I want it greener!
2 – 4 bananas (depending on how sweet you like it!)]

— DIRECTIONS:

Put the frozen berries (& optional: frozen pineapple) in the blender. Add the water (or option: unsweetened coconut water). Cover the blender and puree until it’s smooth.
Grind your flaxseed and add to the blender. Add the chia seeds and the protein powder. Cover with the kale. Blend the mixture until it is smooth.
Add the bananas. Blend the mixture again until it’s the consistency you like. Feel free to add extra water if you want a more liquid consistency.
Pour into a glass and drink! YUM! 🙂 So tasty and soooooooo nutritious.

— ABOUT THE FANTASTIC ingredients:

KALE (and other dark leafy greens like collard greens, mustard greens or spinach)
Kale is the KING of GREENS! 🙂
– A cup of Kale contains twice your recommended daily allowance of Vitamin A, 6 times your RDA of Vitamin K (powerful anti-oxidant that can help ward off cancer), nearly 1.5 times your RDA of Vitamin C (to help boost your immunity). Not only does Kale provide loads of anti-oxidants (Vitamins A, C, K) it also is a great source of sulfur containing phytonutrients. Kale also helps to lower your cholesterol and reduce your risk of getting heart disease!
– Beauty: anti-aging – research has shown that eating kale acts as a natural SPF for the skin. It helps the skin protect itself from the sun’s wrinkle-making UV damage… (sounds wild but it’s true!)

FLAXSEEDS: It’s good to have some flaxseed (2 tablespoons) everyday. It must be ground (if you just eat the seeds you’ll excrete them undigested and you won’t get the benefits!)

– Loads of fiber so it’s great for your digestive system too. You get about 8g of fiber for each tablespoon. This’ll keep you regular – yay!
– Flax is a great source of Omega 3 fatty acids. Our bodies can’t make Omega 3s and most American’s are deficient in them.
Omega 3s act play an important role in our body’s anti-inflammatory system and they are great for our brains too. Omega 3 fatty acids also help keep our skin looking younger and gorgeously, radiantly healthy!
– Loads of Vitamin E – it’s great for your skin.
– Flax contain lignans which help to regulate your hormone levels (so brilliant for Pre Menstrual Tension / Syndrome if you get that! Grrrr!) AND help reduce the risk of prostate cancer in men and breast cancer in women.
—Buy flax as seeds, keep it in the fridge and grind it in a coffee grinder as you need it. If you buy the shop bought pre-ground flaxseeds, you’ll find it goes rancid quickly…

CHIA SEEDS: Chia is considered to be a superfood because it is extremely nutrient dense (loads of nutrients for a small amount of calories).
– Fiber: Two tablespoons (1 oz) of chia seeds contain more than 10 grams of fiber! That’s 40% of your recommended daily allowance!
– Omega 3’s: gram for gram, Chia seeds have more Omega 3s than salmon! It’s one of the most concentrated food sources of Omega 3 anywhere.
– Calcium: Two tablespoons (1 oz) of chia seeds will give you 20% of your recommended daily allowance of calcium!
– Fills you up: Chia absorbs 10 times it’s own weight in water. It expands and creates a gorgeous ‘gel’ that fills you up AND thickens your smoothie. YAY!

BERRIES: huge providers of fiber, nutrients, anti-oxidants that help you live longer, look better and feel amazing!
Buy your berries organic (to avoid yucky pesticides AND to up the nutrient content – organic food is grown using natural fertilizer so it’s richer in nutrients!).
If you get frozen organic berries you’ll save loads of money (vs buying them fresh)!

BANANA: We should get 4700 mg of potassium every day but most of us get much less.
A medium banana contains about 430 mg of potassium (so one banana will give us about 10% of our daily potassium requirement!)
We need potassium to help balance the sodium (salt) / potassium ratio in our bodies. This is crucial for lots of reasons including preventing (or even treating) high blood pressure, diabetes, heart disease, kidney disease and more… Potassium is also important for muscle contraction.

Enjoy!

love you!
Kara
The Lifestylista ®
xox
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The (surprising) BEST BREAKFAST CEREAL to lose weight & check out my SIMPLE RECIPE!

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withTAGPorridgeIMG_0534The best BREAKFAST CEREAL to lose weight! SCROLL DOWN for SIMPLE RECIPE! Have you heard about the celebrities and weight loss gurus who swear by porridge (oatmeal) because its relatively high protein content and low fat content..? A new clinical study has found that PORRIDGE (oatmeal) can:
– Make you feel fuller than ready-to-eat breakfast cereal (e.g. Cheerios, Cornflakes, Rice Crispies, Granola etc.)
– Decrease perception of hunger
– Decrease how much you actually eat even 4 hours after eating the porridge (oatmeal).

Why might this be? The scientists from this study say that oatmeal provides a more filling form of fiber than the our regular, ready-to-eat cereals (porridge had higher B-glucan content and greater viscosity because of it’s greater molecular weight & higher concentration).

So, in a nutshell, porridge keeps you fuller for longer – fewer cravings, hunger pangs and snack attacks! And so you don’t pile on the pounds!

Here’s a recipe:

Kara’s Simple Simon Oatmeal (2 – 3 servings)
– 1 cup Old fashioned rolled oats (NOT the quick cooking kind)
– 2 1/2 cups water
– 1 banana, sliced.

– Optional extras:
— 1/4 teaspoon of cinnamon and / or nutmeg and / or cardamom
— A pinch of sea salt (or try no salt! The less added salt you eat the better 🙂

1) Add your rolled oats to the pot
2) Add the water and leave the pot uncovered.
3) Take off your banana skin, slice your banana and add to the pot.
4) Turn the heat on (medium to high) and stir often so the porridge doesn’t burn & stick to the bottom of the pot. Bring the porridge to a gentle boil – you’ll see little air bubbles popping up (it’ll take about 3 – 5 minutes of cooking to get to this point).
5) Turn the heat down to a very low heat (keep stirring!) and let the porridge cook gently, simmering, for 2 – 5 minutes (depending on the texture you want, how you like your porridge…)
6) Now add your ‘optional extras’ if you want to (spices and salt) and stir in. Now your porridge is done.
7) Put your porridge in a bowl and add your TOPPINGS! Yay – delicious – this is the fun part 🙂
The possibilities are endless! You can add e.g.:
– Berries (e.g. blueberries, blackberries, strawberries)
– Other fruits e.g. grapes, chopped pineapple, mango, kiwi fruit… you name it!
– Raw nuts and / or raw seeds

Enjoy!
Kara
The Lifestylista
xox
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Study: “Acute Effect of Oatmeal on Subjective Measures of Appetite and Satiety Compared to Ready-to-Eat Breakfast Cereal: A Randomized Crossover Study” – Journal of the American College of Nutrition.