Wanna share the health with the young’ins this Hallows-Eve but don’t want to be the house that hands out toothbrushes and toothpaste? We’ve got some healthy and fun alternatives to hand out to those scary and adorable trick-or-treaters.
Bagged pretzels– good for all ages and under 50 calories per bag, it’s a win-win all around.
String cheese– high in protein and around 50 calories per stick, it’s a nice break from all the sugar kids will be consuming. However, make sure they’re not lactose intolerant before tossing it in their plastic pumpkin.
Granola bars– Honestly, at around 100 calories who doesn’t love a tasty granola bar these days?!
Microwaved popcorn– Go with the light butter option and with around 20 calories per cup they can enjoy while they watch scary Halloween movies!
100 Calorie Pack Snack– the easy option (and still tasty) is to go get a couple boxes of these healthy snack alternatives. That way they get the same delicious taste, just portioned appropriately. We recommend the always-tasty Goldfish crackers :)
Sugar Free gum – Most SF gums have 5-10 calories per stick and won’t damage their teeth as most other candies do.
Fruit leather or dried fruit – With the same sweetness as candy and only 45 calories per leather strip or pouch of dried fruit, fruit leather is a great alternative.
Hot Cocoa mix – Give those ghosts and action heroes something warm to sip on when they get home. Most hot chocolate mixes are around 110 calories and can be made with hot water or warm skim milk.
Supercandy – Snap Infusion is all the deliciousness of regular candy but has the added nutritious benefits for your body and can be found at any health food store.
Why not throw in non-food items like, sidewalk chalk, bubbles, stickers, temporary tattoos, glow sticks, toy cars for those daring race car drivers, plastic jewelry for those beautiful princesses, or anything you can pick up from the dollar store to make you the healthiest (and favorite!) house on the block this Halloween!
Have you ever heard the phrase, “Change your thoughts, change your world?” We’re not sure who first said that but we think they’re pretty smart. Achieving your goals starts with something deep inside you called, willpower. Willpower acts like a muscle in your body that you can strengthen and define with time and practice. Exercise that power and soon you’ll find yourself skimping out on happy hour for spinning class or finishing that to-do list before noon!
Every time you meditate, you’re using two important parts of your brain, the prefrontal cortex, which helps you make smart choices, and the anterior cingulated cortex, which helps you to be aware when you are making good or bad choices. Activating both of these systems more often will help them become more powerful so you can make the better choices more easily in the future.
Exercise Your Will
Sit quietly with your eyes closed, focus and count your breaths (check out breathing techniques here). After reaching 10 breaths, start over and whenever you find your mind starting to wander, start with 1 again. Try this for just one minute everyday!
Substitute a bad habit with a good habit and watch your willpower grow! Just take baby steps. Start with a small habit and then work your way up to your more powerful habits and don’t forget to praise yourself for your healthy changes. :)
Exercise Your Will
Instead of watching TV every night substitute it for one night of reading a book instead! It might not seem like much, but reading a book is stimulating your imagination, strengthening your focus and ability to concentrate.
Believe in Yourself
This one’s important. If you learn to treat yourself with kindness when you experience a setback, it will be much easier to get back on track and not feel bad about yourself.
Exercise Your Will
Ask yourself this, what would you do if your best friend was completely upset at themselves for missing a week’s worth of workouts? More than likely you’d give them a hug and tell them there’s always next week. Don’t be so harsh on yourself. Tell yourself encouraging things, learn how to cheer for YOUR team. Add some inspiration to your day with our motivation quotes! Use them as your phone background, Facebook cover photo or print it out and hang it up :)
Concentrate on one task per day that you know you can accomplish. Doing this will benefit you by clearing your mind of the clutter, when your mind is less cluttered, the more you’re able to accomplish plus you will get rid of stress!
Exercise Your Will
Give each day of the week a task and mark it on your calendar that you can see everyday, when you complete that task cross it off! It sounds simple, but when you check off each task, you will feel a sense of pride and slowly start to take on more and not feel so stressed about it. :)
According to the World Heath Organization, inactivity is the “fourth leading risk factor for global mortality” accounting for about 6% of deaths around the world. Sitting for more than 11 hours each day increases your chance of dying, from any cause, by 40%. So, read this article, then get up and walk around for a bit!
The World Heath Organization also says that inactivity and sitting too long are linked to an increase in your risk of breast and colon cancers, diabetes, heart disease and obesity. Sitting too long is also known for putting more “junk in your trunk,” so if you’re trying to decrease the size of your bum think about standing more during your busy day.
The activities you do after work may not be enough to completely deter the risks of associated with prolonged sitting. Here are some tips to get you moving:
Don’t just take breaks from working, but get up from your desk and walk around. Take a walk on your lunch break or take a lap around the office when you get stuck on a problem at work. It’s recommended to walk, stretch, stand up, or even dance around for at least 2-3 minutes every hour.There are free reminder apps online that you can download on your computer. Two examples are reminderfox and rainlender. You can set an alarm every 45 minutes telling you to stand up and take a break!
If you mostly work on the computer, consider getting a desk that you can stand at. Not only will it decrease your risk for diabetes, heartdisease, etc, but standing also burns about 50% more calories than sitting! If your work doesn’t offer standing desks, consider standing while you’re on the phone, walk while you are solving problems, or stand during meetings. Or, if you’re the DIY type, you can search online for ways to make your own stand-up desk.
Count Your Steps
Setting goals for yourself is one easy way to motivate yourself to stand up a few times a day. Buy a pedometer and try to walk around 10,000 steps a day. If you need more motivation, start an inter office competition to see who can walk the most steps in a month. Make walking fun!
Change TV Habits
Try changing your normal TV habits, and be more active while watching your favorite shows! It can be as simple as doing a few ab workouts while watching TV or during every commercial break. Or plan a trip to the gym during your show and watch it while you workout.
So, if you haven’t already, stand up and be healthier!
It’s that time of year Bulugans! The weather is getting colder, sweaters are making their way out of storage, and comfort foods are in the oven.
Along with wearing your favorite fall-time sweater, wouldn’t it be great to find a comfort food that benefited you more than the warm fuzzy feelings you get when you eat them?Sweet potatoes are not only jam-packed of beneficial vitamins and minerals, they also have twice as much fiber as regular potatoes and are low in calories. Try out this amazing mashed sweet potato recipe from Laa Loosh, that is not only vegetarian but also Bulu Crew approved!
Kale and Goat Cheese Mashed Sweet Potatoes Recipe
- 2 lb sweet potatoes (peeled and cut into cubes)
- 4 cups chopped kale
- 4 oz goat cheese
- 1 cup fat free buttermilk
- 1 tsp salt
- 1/2 tsp black pepper
- Place the sweet potatoes in a large pot filled with water. Boil uncovered for 15 minutes or till they are very soft.
- Drain the sweet potatoes well and leave them in the colander.
- In the same pot, add the kale, goat cheese and buttermilk and bring to a boil. Reduce heat, and simmer till the kale has just wilted. Add salt and pepper. Turn off heat.
- Add the cooked sweet potatoes to the hot kale and milk. Mash well. If the mashed sweet potato is too thick, add more milk to thin it out to your liking.
Preparation time: 15 minute(s)
Cooking time: 20 minute(s)
Number of servings (yield): 6
Serving size is about 3/4 cup
PER SERVING: 144 calories; 4.5g fat;19g carbohydrates; 8g protein;3g fiber
“You got this!” “Just one more rep!” – Find yourself repeating this in your head while working out? What if pushing harder got a little easier? By fueling up on special foods and supplements, going that extra mile or completing one more rep may be a little easier!*
Coffee – Grab a cup of joe to add pep to your step! Drink your coffee iced or hot at least a half hour before you hit the gym. Not crazy about coffee? Tea works too!
Apples/Quercetin – Heading out on a long run or bike ride? Fuel up on quercetin, which can increase endurance and energize metabolism. You can find quercetin in many supplements, like FRS energy, and even apples! Maybe the doctor was on to something with that whole apple a day thing.
Beets – If you often find yourself fatigued during high-intensity exercise, beets are your new best-friend! Beets have nitrates that helps to deliver more oxygen to your muscles, helping you feel more energized opposed to tired. The Journal of the Academy of Nutrition and Dietetics suggests eating a 7-ounce serving of baked beets 75 minutes before exercise.
Greek Yogurt – Wanting something a little easy on the stomach?Then Greek yogurt is your pre-workout match! Greek yogurt contains substantial protein and carbs to help fuel intense activity workouts.
Protein Shakes – This one you can drink before AND after workouts! Premade protein shake mixes like About Time Protein are good for on-the-go snacks and reap tons of benefits for a good workout as well as supplies plenty of carbs to keep you energized!
During Your Workout
H-2-the 0 – Water, water! As much as 60% of your body is made up of water and when you work out, you can lose quite a bit. If you are looking for good taste, try adding Hawaiian Coconut Energy mix to your H2O, it delivers electrolyte-rich rehydration!
Energy Aids – This is for those long, endurance workouts when you need an extra boost during your workout session. Try GU Chomps energy chews. It will help sustain your energy with amino acids, vitamins C and E, and electrolytes.
Cinnamon Raisin Bagel – Bagel lovers everywhere, rejoice! Be careful, typical bagels are oversized. Go for a small bagel or half a bagel. It’s a great source for dietary fiber, vitamins and minerals.
Ginger – This one’s good to help prevent sore muscles after a workout. Ginger contains pungent pain-relieving chemicals. You can drop a few slices of fresh ginger into your tea or opt for supplements that have ginger like Celsius that you can drink!
1% Chocolate Milk – You read that right, chocolate milk makes a great recovery drink, especially for endurance workouts! About two cups is all you need to refuel on carbs and proteins with some added grams of fat.
Peanut Butter & Honey Sandwich – Those looking for a simple post-workout snack have found their match! The whole wheat bread mixed with “healthy” complex carbs and protein will help you recover from your workout!
Protein Bars – These make easy on-the-go snacks to take along with you after a workout. Try a lower sugar protein bar like Detour proteinbars.
*Like taking any new supplement or vitamin, consult with your Doctor to make sure it’s right for you!
Breathing seems like a no brainer, the phrase does go “as easy as breathing.” But can you say with certainty that you’re breathing correctly while working out or when you need to relax? If the answer is no, then these tips are for you!
Cardio and Breathing
Breath from your diaphragm
Have you ever heard someone say “breathe from you stomach”? What they really meant to say is “breathe from your diaphragm.” Breathing from your diaphragm allows you to take deeper breaths, allowing you to take in more oxygen. Not sure if you breathe from your diaphragm? Put one hand on your stomach and one on your chest. When you breathe in take note of which hand rises first. If the hand on your stomach rises first, this means you’re breathing from your diaphragm. If the hand on your chest rises first, this means you’re breathing from you chest.
Maintain your posture
Make sure when you’re doing any sort of physical activity that you maintain good posture. The better your posture, the more open your lungs are and the more oxygen your lungs can hold. While you’re running, or doing any cardio, keep your back straight and your eyes looking forward. Just remember, keep your eye on the prize!
Make a rhythm
Consistency is an important part of breathing while working out. One way to maintain this, with running especially, is to count your steps. Inhale for 2-3 steps, then exhale for 2-3 steps. Making, and keeping, a breathing rhythm will help if you’re prone to side stitches and cramps. Rhythms also help when tackling dreadful looking hills!
Weights and Breathing
There are only two basic things to remember in order to breathe correctly when weight lifting. Seems way easier than running, right? The first tip to remember: Breathe. Holding your breath will decrease the number of reps your body is able to do. The second tip is to exhale when you’re actually lifting the weight. Inhale while your weight is in the starting position, and exhale when you’re exerting the energy to lift the weight. Use this method of breathing throughout the entire exercise.
Stress and Breathing
If life has got you a bit stressed lately try changing the way you breathe to chillax. First find a comfortable position, either sitting or laying down. Next, take a few normal breaths and observe how that feels. If you have a hard time observing how your breath feels, place a hand on your stomach and feel it move up and down with your breaths. Finally inhale deeply, fill your abdomen first, and then your chest. Pause for a moment and then exhale. Repeat these deep breaths for a couple minutes.
Start the same way as the basic technique and find a comfortable position, either laying or sitting. Observe your normal breaths with your eyes closed. After you feel comfortable with your normal breath, take your right thumb and close your right nostril. Take a breath through your left nostril and exhale. Then take your pointer finger and close your left nostril. Take a breath through your right nostril and exhale. Repeat this breathing, alternating nostrils, for a few minutes. One handy tip: if you’re congested, blow your nose before starting this breathing exercise!
There are many benefits to trying a detox and with all the toxins we come in contact with throughout the day, trying a detox plan can rid the body of those icky toxins and leave you feeling great. To help you pick the right foods and ingredients to look for when trying a cleanse, we’ve put together a list of detox must-haves.
Green foods – Kale, spinach or wheat grass are packed full of chlorophyll, which rids the body of toxins that may be harmful to your body and the added bonus of aiding in the detoxification of the liver!
Fruits– Not only are fruits high in water content, which helps flush out toxins, but they’re also packed with fiber that gives your digestive tract a kick start. Go for the citrus fruits with the added powerhouse vitamin C that transforms toxins into digestible material.
Acai Berry– This lil’ fruit is jam-packed with highly affective antioxidants that improve your metabolism while jump-starting the detoxification process. Plus, if you combine it with a colon-cleansing ingredient like Nettle Leaves, it aids in weight loss.
Nettle Leaf– This plant not only boosts your digestive health by helping in flushing out toxins, but it also aids in reducing water retention. You can either take it in a capsule form or make it into a tea.
Garlic– This ever popular ingredient stimulates the liver to make detoxification enzymes that pump up your cleanse. We suggest adding a few cloves to any recipe to give it an extra flavor punch and get that liver a running start.
Omega 3 oils – Taking a daily dose of omega-3’s can help smooth and lubricate the walls of the intestinal tract, not only helping in the movement of digestion but also absorbing toxins so they can be eliminated from the body.
One product that has a few of these ingredients in one place is Lean 180 that not only aids in weight loss but also has detoxifying properties with the ingredients Acai Berry and Nettle Leaf.
What did you do before creating About Time protein?
I was a Fitness and Nutrition Consultant.
What motivated you to create About Time protein?
I was unhappy with the products on the market that were available to recommend to my clients.
What makes About Time different from other proteins?
We have taken the best qualities of many brands and combined them into one product. Top quality, all natural isolate that tastes great (gluten and lactose free).
Who should use About Time Protein? (Seniors, athletes, teens, women,…)
That’s just it, About Time was created for EVERYONE. Anyone wanting a natural superior protein that tastes great without fillers or artificial ingredients.
In your opinion, why is protein so important to everyday health? How can it help you reach your fitness goals?
Protein provides many benefits from helping tone muscles, aids in weight management and immune health. Protein raises glucagon levels which tells your body to burn fat for fuel and it also repairs muscles after exercise to help sculpt and tone. Short answer, we asked our customers. Chocolate and Vanilla are always top sellers but with 11 flavors to choose from there is a flavor for everyone.
What is your favorite flavor? Why?
I personally drink most of the flavors but my favorite lately has been the Mocha Mint. It tastes amazing even in water.
Singer Katharine McPhee recently stated that she likes to mix her protein shake with chocolate About Time protein, ½ banana, 2 tsps of peanut butter, & ½ cup of soy milk. What’s your favorite way to mix your protein drink?
Birthday Cake with almond milk and blueberries. It tastes like blueberry muffin batter.
What other products does About Time offer?
We offer a Superfruits antioxidant powder with 25 different pesticide free fruit powders, meal replacement bars and the newest product about to be released is our gluten free whey protein granola clusters.
Aside from protein, what other vitamins or supplement products do you include in your wellness regimen?
I use our Superfruits powder and fish oil.
About Time offers many flavors of protein. How did you decide what flavors to create?
As much as you hate it, going to the dentist may be the most important appointment you make this year. Having a healthy mouth is directly related to an overall healthy body.
Think about it – everything we put into our mouths; food, water, hygiene products, etc, eventually travel throughout our entire body. If our mouths are dirty and caked with plaque, that filth eventually travels through our veins, heart, and muscles. Knowing the importance of oral health is the first step to a healthier body. We went ahead and made the second step easier by laying out the many different ways to get a healthy smile :)
The Debate: Manual vs Electric Toothbrushes
Pro Manual Toothbrush– The trusty toothbrush has been around for years and is relatively cheap for the amount of work we put it through. Not only is it easily portable, but also is easy enough for the lil’ kids to use. Another plus is that since you control the pressure of the brush it puts less pressure on your teeth and gums. Too much pressure on your teeth can wear down the enamel causing pain and sensitivity.
Pro Electric Toothbrush – On the other hand, the electric toothbrush is great for people who can’t brush very well with the manual toothbrush, like the elderly or people with less dexterity. However, in order to make it effective, you still have to move the brush around to reach all the nooks and crannies.
The Verdict – If you love the results to the old school tool, manual is the way to go. However, if you wanna switch up your morning routine and do a lil’ less work to get those pearly whites – go electric. Regardless of which tool you choose, it’s always a good rule of thumb to replace your toothbrush every 3 months or when the bristles start getting soft and frayed.
Toothpaste vs. Tooth powder
Pro Tooth Powder– Ancient Asian cultures and the Egyptians used tooth powder to help keep their mouths clean, and now days, using products like EcoDent is usually cheaper and has the same affects as toothpaste.
Pro Toothpaste – It wasn’t until the 1800’s that toothpaste came along, which is just hydrated powder. With the many flavors and whitening options, it’s hard to choose just one!
Verdict – Both will get the job done, but whatever cleaning agent you use, the way you brush is equally as important. We recommend brushing for 1-2 minutes, placing the brush at a 45-degree angle so you can get the bristles between the teeth and the gum line.
Floss vs. Mouthwash
Pro Floss: It’s generally a good idea to follow our dentist’s guidelines and floss once everyday. Not only does it keep our gums clean and healthy, but also it gets rid of all the tiny bits of food we’ve been nomming on throughout the day.
Pro Mouthwash: Mouthwash not only washes away any left over debris, but it also can prevent plaque buildup with the added fluoride and decrease the chances of getting cavities and gum disease. They even make special mouthwashes that changes colors when it comes in contact with plaque buildup, so you can go back and clean up the mess you didn’t know you left behind.
Verdict: Trick question! You should do both at least once a day and not replace one with the other!