Green Tea Extract

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So whether you take it in a pill form or drink it as a cup of tea, green tea is very good for you! Green tea is good for clearing your mind, making you more alert and keeping focus. But its also used as a weight loss supplement, help with headaches, stomach disorders and is even know to help prevent some forms of cancer. Some other great things green tea extract is also known for is reducing high blood pressure, prevents inflammation, slows down aging and can also help prevent liver disease.

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How its aids in weight loss:

  • Well since there is a natural amount of caffeine in it, there is an increase in energy obviously so therefore you’ll ether have a bit more momentum to get up and go workout and/or work harder during your workout.
  • Its known to help burn fat and increase your metabolism. (that is if your eating correctly and getting in some form of physical activity every day)
  • You can take green tea in a few different forms and still get the same benefits. 1. There is the basic tea, they recommend drinking around 3 cups a day. 2. Pill form- any health food store (Sprouts, your local grocery, Whole Foods, Vitamin Cottage) will carry this product. They recommend taking anywhere from 250-700mg. My suggestion, start at 250 and slowly build to see what’s a good dose for you.
  • Keep in mind that green tea is a natural diuretic too, so be prepared to go to the bathroom more, and be prepared to slam more water throughout the day because you’ll need to replenish the water loss you loose.

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My Everyday Grocery List!

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So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

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VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

How to get a Faster Metabolism!

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  1. Up your Vitamin B! This vitamin helps increase energy production in the mitochondria (which is the main part of our cells)
  2. Don’t skip breakfast! When you do that your body freaks out and goes into starvation mode. Its called Break-Fast for a reason, your breaking your fast from sleeping. Refuel your body with some good breakfast. Eat within 2 hours of waking.
  3.  Drink Green Tea! It contains smaller amounts of caffeine than coffee and it also has an antioxidant that I cant even pronounce (EGCG) but that antioxidant helps you burn more calories… so drink up!
  4. Have protein for lunch! It takes you more energy to digest protein than fat or carbs. Protein is crucial for building muscle and well… The more muscle you have the more calories you burn.. But don’t go overboard either.
  5. Add your spices! anything spicey has been known to rev up the metabolism .. so spice it up! Add some cayenne and some peppers!
  6. Workout! – doing some cardio will definitely help. Alternate between high intensity and moderate intensity every 5 min, it will keep your body guessing.
  7. Hit the sack at a decent time. If you don’t rest your body it will be overworked and stressed out. And then you’ll just start packing on the pounds. Figure out a schedule and stick to it.
  8. This is going to sound weird, but eat A LOT.. haha the more you eat the more your body burns (and that’s if your active and your not eating crappy foods.. don’t try to cheat the system because THAT WILL NOT WORK HAHA) But your basically ensuring your body that you aren’t going to go into starvation mode every time you eat so the more your body will be inclined to “let go of” instead on “hang on to”. Eat every 3 hours or so… and Good Foods! High fiber, nutrient dense foods… not a candy bar and chips.
  9. Skip the Alcohol – There are studies out there that show that your body will burn off the alcohol BEFORE it burns off the food, sometimes not even getting to the food- leaving it as stored fat.
  10. Break up your workout into two smaller workouts. That was your get your heart pumping in the morning and later in the day.
  11. Chill – relax- take a breather. Stress can be a number 1 culprit to weight loss so try not to stress yourself out. Learn different techniques on how relaxing works for you. Maybe its mediation, boxing or even reading a book, figure out what works for you. And then do it!

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Spicey Foods!                                                            Relax!                                             Workout and pump Iron!