5 Benefits of Vitamin D

Sunlight produces several chemical reactions when it is exposed to your skin. Most importantly, UVB produces vitamin D. It is required for optimum cell and tissue development throughout your body. It's like a difference in owning a car and having oil in an engine, compared to a car that has no oil-- both will function, but not as well. There are several other chemical reactions that occur causing other vitamin by products that aren't fully understood, making UV light exposure to human skin and all living things much more complex than what is understood today. 

Here are some of the known benefits of vitamin D:

1. Prevents Cardiovascular Disease 
2. Prevents Diabetes
3. Improves Bone Fragility
4. Prevents Autoimmune Diseases, Infections, and Cancer 
5. Prevents Depression, Anxiety and Psychosis

For further information, check out Dr. Michael Holick's website here. Also, listen to his answer here to see why vitamin D is best when your skin absorbs UV light than through supplements. 

So, soak up the sun on your roof top or head over to Palm Beach Tan to get your first month of tanning for FREE!

With love,

Alina <3

Improve Your Running

I ran cross country and track throughout high school and have learned a few tips in those years! Follow these tips to see how you can begin to run, or improve your running!

Set Goals

• Begin by challenging yourself to complete one mile. 
• Whether you can run the whole time or not, finish the mile! 
• For starters, it doesn't matter how long it takes you as long as you are getting it done!
• Then, challenge yourself to push for that extra half a mile and at a faster pace. 
• 30 minutes of cardio is all you a need a day to ensure a good cardio workout.
•  I usually run 3 miles at 10 minutes each, for a total of 30 minutes. 

Regulate Your Breathing

• It's easy to get winded when you are panting and trying to catch your breath. 
• To reduce this, make sure you start breathing in through your nose and out through your mouth from the beginning of your run. 
• Remind yourself to breathe right and soon it will become natural. This will help you run longer and faster! 
• When you need to stop to catch your breathe, don't bend over and place your hands on your knees.
• Stand up straight, and grasp the top of your head with your hands.
• This makes it easier for oxygen to flow to your chest. 

Proper Form

• Stand up straight to enable oxygen to flow freely to your lungs. 
• Keep your hands at the sides of your hips. 
• Don't move them up and down like a sprinter, or have them flapping on the sides like a chicken! 
• Pump your arms forwards and backwards almost like you are swimming. 
• Keep your fingers loose, and don't ball them up into a fist. 
• This will help relax your arms, shoulders, and hands.
• Kick your legs back with each stride so that gravity can assist a stronger kick down.
• This will help you run faster. 
• It may seem like you are prancing like a horse, but you will soon feel like you can trot along next to one! 

Running helps prevent diseases, lose weight, and relieve stress. Make running fun and bring a buddy with you and explore new areas!

Let me know if you have any questions.

Warmly,

Alina <3

Detox Drinks

Green Tea

Green tea can improve brain function, reduce cancer risk, and help you lose weight because it is packed of antioxidants! Incorporate a cup a day with your morning breakfast.

Lemon-Lime Water

Lemons and limes are full of antioxidants, vitamin C, and help to purify your body. Plus, they help to whiten your teeth naturally! Cut a lemon and lime and let them soak in a jug of water overnight. Then, take them out of the water to avoid an overly potent flavor.

Ginseng Tea

Ginseng helps aid digestion, boost your immune system, and is an asthma and arthritis preventative.
You will need:

• 1 ginger root
• honey
• water

Bring 3 cups of water to a boil. Slice the root into small slivers, and place about a tablespoon of it into the boiling water. Bring to a simmer and let sit for about 20 minutes. Then, remove the ginger and add about a tablespoon of honey (you can add more or less depending on your preference). It tastes best when it is hot, but then I store the rest in the fridge and drink it cold!

Coffee

Drinking coffee in moderation can help reduce your risk of type II diabetes, Parkinson's disease, and prevent heart failure. It is the best source of antioxidants. To learn more about coffee from a native Italian, check out my friend Conny's blog: www.connyrotaespresso.blogspot.com.

Let me know how you like the drinks!

With love,

Alina <3

Essential Vitamins

 Multi-Vitamin

Nature's Fuel powder contains essential vitamins, minerals, greens, amino acids, and antioxidants. A nutritionist told me that the powder form is better because your body can absorb more of it than opposed to a pill form that usually passes through your body to quickly. I drink a scoop of it mixed in a glass of water each morning. You can purchase it at your local Nutrishop for about $40.

Fish Oils

Nature's EFA contains omega 3, 6, and 9 with sesamin. Fish oils are essential to:

• Support cardiovascular health
• Stimulate metabolic function
• Improve cholesterol values
• Enhance brain function
• Improve joint mobility
• Promote skin, hair, and nail health.

Biotin

I take an extra two pills of Biotin each day to help grow out my hair and keep my nails strong. Though, it also supports carbohydrate fat and energy metabolism. 

I honestly notice a difference when I do and when I do not take my vitamins. It is important to offer your body the proper nourishment to ensure everything is functioning to its best potential. And although vitamins can be a tad pricey at first, it will always be the cheapest alternative for your health in the long-term! So, stick to the off brands when you can and let me know how it goes in the comments below. 

Thanks for checking in,

Alina <3

Protein Powder Snacks

Protein Powder Recipes

Protein Balls

These guys are easy to make, easy to transport, and taste great! Plus, there is almost 9 grams of protein per ball! Here's what you'll need:

• 4 scoops chocolate protein powder
• 1 cup dry oatmeal
• 2/3 cup coconut flakes
• 1 cup peanut butter
• 1/2 cup flax seed
• 1/3 cup honey
• 1 tbsp flaxseed
• 1 tsp vanilla extract
• (Feel free to add a half cup of your favorite dried fruit, like raisins or craisins!)

Mix it all together in a big bowl.

Wear some cooking gloves and ball them up into small bite sizes.

Your protein balls are now complete! Store in the fridge so they can stick together. Enjoy 2-3 balls at snack time.

Peanut Butter and Banana Protein Shake

No time for an egg breakfast? No problem! This shake is packed with 40 grams of protein and will keep your belly full. Here's what you'll need:

• 1 scoop protein powder
• 1 cup almond or soy milk
• 2 tbsp peanut butter
• 3/4 frozen banana 
• 1 tsp cinnamon 
• 4 ice cubes

 Mix it all together in a blender, and its ready in no time! I purchased my Bella blender from Groupon for less than $30.

Thanks for checking out my post, and tell me what you think in the comments! Hope you all enjoy. 

Alina <3

Eating Schedule

Where do we even start? The answer: food. What you put into your body contributes most to a healthy lifestyle than anything else. Have you heard of the saying, "abs are made in the kitchen"? Well, it's true!

Six healthy meals a day will keep you full and energized. It is crucial to have a the biggest meal in the morning, and then keep eating every three hours until you go to bed.

Say you wake up at 7:00AM, this is how you should plan your meals:

7:00AM-- Breakfast (Protein, carb)

                 My suggestion: 2-3 eggs, avocado, strawberries, black coffee

        I make my eggs scrambled with spinach and cheese. I don't drink enough milk, so I like to get my calcium from my cheese. But be sure not to overdue it. Spinach is a tasty and easy way to incorporate a superfood in your day. Avocados are a good source of protein, carbs, and have a plethora of vitamins. They also help make your hair and nails stronger! Strawberries are low calories, appropriate carbs, and are a good source of vitamin C. It is best to only eat fruit in the morning because your body burn the natural sugars al day long. Coffee is a healthy source of caffeine, and is full of antioxidants. Try not to drink your favorite latte or mix it with cream and sugar because this will contribute greatly to an unwanted belly pouch.

10:00AM-- Snack (Protein)

                   My suggestion: Protein shake

         Protein packed snacks keeps you full without making you feel too full. If you are in a rush, pack a protein shake with you . When choosing a protein shake, look for a combination of low calorie, low carb, and high protein. I drink Isopure's Dutch Choclate because it has 50 grams of protein, 1 gram of carbs, and 0 sugars per serving. I find it the best value at $45 for 3 lbs, which is at least a month's worth if you are drinking it a few times a day. GNC and The Vitamin Shoppe carry the powder, or you can check out their website: http://www.theisopurecompany.com/.

1:00PM-- Lunch (Protein, carb, veggie)

                 My suggestion: Chicken, brown rice/quinoa/potato, steamed greens

       An easy way to measure out your meals is to eat protein the size of your palm, carbs the size of your fist, and an unlimited amount of veggies. Don't overdue the seasonings, otherwise you will be tempted to eat more than necessary.

4:00PM-- Snack (Protein)

             My suggestion: Protein shake or protein snack

       Opt for another shake, or try out a protein packed snack. Cottage cheese is a good source of protein. Mix in some cucumbers, cherry tomatoes, avocado, and black pepper for a quick, tasty, and fulfilling snack!

7:00PM:-- Dinner (Protein, veggie)

                  My suggestion: Red meat/Turkey and greens

       Be sure to stop eating carbs after lunch because your body won't have enough time to burn them off this late in the day.  Mix up your protein and load up on vitamin B and iron with a satisfying steak or roast! Or if you don't prefer red meat, try a quick meal with lean ground turkey. Stick to your favorite greens, and avoid carrots and corn because of their high carbs.

10:00PM-- Snack (Protein)

                   My suggestion: Protein shake

         If you're like me, you need a fix of chocolate after dinner. One square of dark chocolate a day is a good source of antioxidants, and more! Check out more of its health benefits here:
http://authoritynutrition.com/7-health-benefits-dark-chocolate/. Or, you can fill your belly with another shake. Keep rotating your protein snacks every 3 hours until you fall asleep because your body will need the fuel if you are still awake late into the night.


Most importantly: DO NOT STARVE YOURSELF! This is very unhealthy because your body starts going into survival mode when you do not properly nourish yourself. By implementing a protein packed diet, you will see your body start to tone up without even lifting a weight. Your brain will be more focused and your body will always be happy and full of energy. Stick to this schedule and I swear you will start to see results within the first week!

Stay tuned for my next post where I will share my meal prep recipes and ideas!
Until then, happy eating, folks!

Alina <3