“Go to” Lunch ideas

lunch

Hey fellow bloggers and readers, 

I have a short blog today, mostly because I need some ideas & I want some recipes again. Normally these post get many people on board, so hopefully this one goes well too.

I need some “lunch” ideas, more or less what do all of you eat for lunch? Do any of you not eat lunch at all? do you think of lunch as snacking or do you actually eat a meal? I was at the store a couple of days ago with some friends and we were doing some shopping together, and we both came to a realization that we don’t know how to shop for lunch food. Yes?! I know weird, right? well we know we can eat sandwiches, and we can eat soups, but we wanted something different, and while yes I do use Pinterest quite often, we failed to even look this time around. I told him I would ask all of you for lunch ideas and the next time we both go grocery shopping we would use your recipes, and ideas so we could avoid this problem from happening again. 

One would think lunch is the easier meal to figure out, but for myself and my friend, we find it the more difficult meal to decide on. Help us out and share your lunch ideas!

Your fitness blogger,

Shay-lon xoxo

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Fresh or Frozen Veggies

veggies

How do you prefer to buy your veggies, fresh or frozen & why?

 

I typically purchase them frozen because they tend to last longer than fresh and sometimes they are cheaper & since I live on a college student budget, the price matters to me; I like more bang for my buck.  If you haven’t read my blog on grocery shopping 101, please take a look at it: https://fitness9555.wordpress.com/2016/05/19/grocery-shopping-101/ definitely worth your while & will save you time and money. 

I do like fresh vegetables, and will splurge on them for peppers, onions, tomatoes, etc. Not all my veggies are bought frozen (mostly just the broccoli, green beans, artichokes) stuff like that. This isn’t a blog post about whether one is better than the other, I figure the only thing that matters is how they are cooked and if you are getting the full nutrients. Although here are some things to keep in mind when purchasing vegetables whether fresh or frozen:

  • If buying frozen, check the sodium content, sometimes frozen vegetables if mixed in pre-made sauce or have other seasonings will have more sodium content. ( I buy the plain veggies with nothing added and add my own seasonings when I cook them)
  • when purchasing fresh veggies, make sure to have knowledge around when they are ripe, when they are no good (spoiled) and sometimes the prices change during certain seasons. 
  • Fresh veggies tend to hold in the flavors more, especially peppers and what not. 
  • cook them in a way to not lose all the nutrients.
  • you can eat most veggies raw, chances are you won’t want to eat frozen veggies raw.
  • Fresh veggies can be good for some “fur babies” (pets)
  • Both taste good- bias opinion
Everyone is welcome to share vegetable recipes on this post as well as let us know what your favorite veggies are! Thanks for reading, feel free to comment, like, share.
Your fitness blogger,
Shay-lon xoxo

Pizza! Pizza! Pizza!

pizza-toppings

Hey Bloggers, 

I picked up a few shifts at work this evening, so I will not have time to do my everyday fitness and health post, but instead decided to talk about PIZZA! PIZZA! PIZZA! I know many of you, including myself love pizza nights and have our own favorite toppings we just can’t get enough of. I am hoping this sparks some fun commentary and use this as another way to get to know my audience. I hope all of you have fun with this and I cannot wait to see what some of you shared! 

 

I love Margherita Pizza (it can be made in various ways) but the common toppings are: Tomato sauce, mozzarella cheese, Tomatoes, basil, and added garlic. Sadly nowhere I reside makes it.  So whenever I go to bigger city’s and I dine out for pizza, I order it. 

 

Funny story, as a kid, I used to only like cheese pizza, but whenever my family would order pizza with other toppings on it, I would take all the toppings off the pizza and eat it, then I would eat the toppings separately. Sometimes I wouldn’t eat the toppings at all and sometimes I would even take the cheese off and eat it separately. Talk about weird.

 

Typically I enjoy a thicker crust for my pizza, just the fluff and stuff 🙂 

 

I don’t like pineapples on pizza, sardines, onions, green peppers, chicken, ham, mushrooms, jalapenos (all of these I do not enjoy on my pizza).

 

If I am ordering from a place that does not have my Margherita pizza available then I either order just cheese, or pep, or add black olives and if I am in the mood banana peppers. 

 

Can’t wait to hear all of your pizza likes and dislikes! Also, if you make your own pizza, let me know!!! would love to hear! 

 

Your fitness blogger,

Shay-lon xoxo

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The Paleo Diet – What is it? what is it not?

 

I hope someone can understand my humor with using a picture of a dinosaur, if not,, I am disappointed in you & therefore, we can no longer be friends, lol. (Kidding).  So by now everyone has heard of this thing called the “Paleo Diet” and by now it has been a booming success for tons of people, as a matter of fact I have yet to hear anyone tell me it doesn’t work/ but I have had people make “fun” of this particular diet and normally the joke goes along with the reason why they think this diet is a joke.  Now, I myself  will be semi bias because I like the concept of the Paleo Diet and I have an fitness idol whom I look up to that is a Paleo.  It is because of her that I even heard of it, that I have tried it, that I like it and because of her I am still on the road to becoming Paleo as we speak (its been rough, I need to do a better job of picking and choosing foods that fit in the spectrum of paleo) so I’ll leave it at I am a work in progress.  Outside of this, I have found out recently that some people call themselves “Paleoish” because they aren’t fully paleo and choose to eat some of the same foods that being Paleo doesn’t allow. Reason being? They want to, out of habit, or because they don’t feel the necessary need to eliminate foods they would normally eat and this is all very understanding although very confusing at the same time.  Now while the Paleo diet has been all over tabloids, some of you may not fully understand the diet and may not even know what it means to be Paleo and live this lifestyle; so I am here to teach away! First off, I will make mention that the Paleo diet consist of eating tons of greens (preferably each meal, i.e breakfast, lunch, and dinner), More specifically the diet is a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.

Now everyone can understand why I like this type of diet and why I have some sort of feelings towards it because it isn’t something too hard where no one can maintain it, but it takes a lot of getting used to. Fair enough. Now you have heard my opinion once more, and it is time to share facts about this diet, below I have listed the pros and cons of the Paleo diet.  I will also mention as I have in the previous diet some information about it toward the end and give a total outcome. 


Pros

  • rich in soluble fiber
  • naturally gluten free
  • low on added sugars, salts, trans fats, & high-glycemic carbohydrates
  • no shades of grey when it comes to exploring foods (it is black and white what foods fit in this diet)
  • no need to count calories
  • no need to guess on appropriate portion sizes
  • improve energy levels
  • cuts out high calorie processed foods
  • encourages plenty of vegestables 
  • weight loss is common (fewer calories are being consumed)

Cons

  • Heavenly reliant on meat (meat isn’t as lean as it used to be)
  • Falls short on micronutrients (i.e calcium and vitamin D)
  • Restrictive diets almost never last
  • Too hard for the majority of people to maintain for a long period of time
  • Weight loss can start weight gain because any time you choose to eat from the restricted list of foods, you will gain the weight back
  • Time consuming & expensive for some

So with this all being said, the choice is yours with how you want to go about this particular diet.  The problem with the paleo diet is it stands for the “caveman” way of life, where we eat mainly meats and veggies and continue eating fats as we have (“good fats) and this all seems normal until you realize you no longer can eat dairy, legumes or hardly any carbohydrates and we all know we need carbohydrates for energy; especially our runners out there. That fact it gets rid of eating processed foods and sugars in my opinion is a plus and I like that about it. Remember how I mentioned that some people consider themselves “Paleoish” well this is because they don’t eliminate the legumes and still eat carbs are a more regular basis then what a “true” paleo would.  I said that I didn’t think it was hard to maintain, but that is because most of what it is asking should be a goal while eating healthy anyways (i.e less carbs and more proteins) but I can understand how one could find this to be confusing and frustrating.  We have to keep in mind, the world is constantly changing and this means foods are going to change, which means ingredients will change and things will have what they didn’t have in them before; which means this diet can cause issues if things do decide to go south because this diet wants us to eat grass fed meats and organic veggies and fruits and no refined grains.. we don’t know if we will still have these options as time strings along.  

With this diet, restriction is VERY high, hell it got rid of a whole food group (dairy) and this is one thing that I am against in my own right.  I am lactose intolerant so I try to stay away from dairy anyways, but I still manage to eat cheese every now and then; while it does have tons of fats in dairy products they also offer nutrients that we could possibly be missing out on and for those of you who are unaware of the nutrients your body needs or don’t pay much attention to this kind of stuff (it is very important that you start) especially while dieting because this could be the choice between life and death or sickness and wellness.  Not to mention you should always want to know how you can replace what you are not getting from normal foods and find supplements that are safe and tested. Now below I will list some foods that one can eat on a paleo diet and I will list the foods not allowed while being on the paleo diet:

 

Foods you can eat while doing the Paleo Diet

  • All veggies are acceptable (including sweet potatoes) Preferably local and organic veggies. 
  • Fruits: organic and local are preferable. If you are trying to lose weight and not very active, lower the fruit intake to one or two pieces a day(carbs add up)
  • Eat meats and eggs freely (grass-fed and pasture raised), stay away from meats that have preservatives and color/flavor enhancers. Game meats, organ meats, pork, beef, chicken, turkey, goat, lamb, eggs (from chickens, ducks, quail, ect)
  • All species of fish, fish eggs and shellfish are accepted just watch for the mercury content and (smaller fish have generally less heavy metals and toxins i.e anchovies)
  • Nuts & Seeds are all good, even butter that is made from them (coconut flour and almond flour is also preferred) Peanuts do not count because they are legumes & legumes cannot be eaten on a paleo diet.  If one is trying to lose weight, limit the nuts and seeds to 1 or 2 ounces a day. 
  • Sea vegestables can be eaten
  • Fats allowed: tallow, lard, coconut oil/milk/manna, extra virgin olive oil, walnut oil, avocado oil, macadamia oil, and hazelnut oil. 
  • Beverages accepted: Filtered or spring water, Herbal tea, coconut water, freshly juiced fruits or vegestables

Foods to eat in moderation

  • Coffee
  • chocolate
  • sesame
  • dried fruit
  • alcohol (all kinds)
  • caffeinated teas
  • sweetners (i.e raw honey, stevia, coconut sap, grade B maple syrup)

Foods to avoid

  • Grains (flour; especially white flour, bread, pasta, cookies, cake, bagels, muffins, tortillas, rice, corn, quinoa, buckwheat, wild rice, spelt, rye, oats/gluten free oats, 
  • Dairy products: cheese, milk, butter, yogurt, ghee, whey protein powders, cottage cheese, sour cream, 
  • beans/legumes:no soy allowed, lentils, black beans, pinto beans, red beans, peanuts, white beans, garbanzo beans, (you can eat snap peas and green beans)
  • refined, iodized salt (use unrefined sea salt

Not all the foods are on either of these list, but this gives you a breakdown of what to expect when you start this diet and will hopefully give everyone a better understanding of what it means to be paleo.  I personally believe this could be tweaked to be a more balanced type of diet with less restrictions so that more and more people can actually maintain this type of diet and stay healthy at the same time.  Although, like I said I have only heard positive things about this particular diet and I myself am trying to be more paleo-like (don’t judge me) but everyone is allowed their own opinions. If anyone has any questions, feel free to let me know! Thank you for reading!

 

Sincerely, 

Your blogger Shay-lon

 

Always feel free to contact me, share, reblog, comment, follow or like 🙂 

Low carb dieting

 

Atkins 40 low carb diet

DietDr

WebMD

Okay, so like I had promised, I am going to talk specifically about some particular diets and share my take on these diets and help people understand these diets a bit easier, so that people are well aware of what they can expect from them, the pros and cons, the positive and negatives and maybe give people a new perspective on the “low carb” diet.  This diet is one of the most popular diets to date, for no other reason then because everyone wants to blame carbs for their weight gain and everyone knows there are good and bad carbs, but because people don’t know the difference nor seem to care they will jump on the low carb diet assuming this will heal all wounds. Let me be the first to say, this diet is not the healer of all wounds, it will not keep you happy in the long term unless you honestly can maintain this diet without “cheat days” and it will be a hard diet for those of you who are carb eaters. Now I am not saying this diet is impossible or even a bad diet, but it has its ups and downs and I know more people who have done this diet and failed, been stressed out, and/or gained weight then I know those who are successful being on it.  There are many different low carb diets out there and they all have the same catch phrases, same mottos and they all lure you in with the same result.. weight loss.  Because of this diet, it has been a diet that many fail to do well.. and I don’t blame you.  Going from eating bread to little or no bread, pasta, rice, beans, ect is hard and it doesn’t make one any happier when they realize how hard it really is to stick with it.

From my own experience, I tried the “low carb” diet as an experiment for myself and failed. I didn’t even last more than a month before I was back at eating carbs.  Not because I couldn’t afford it, or because my options were gross, it was because I didn’t like it, I didn’t see the benefits right away and I have a hard time maintaining diets unless I can find enough recipes with little to no carb usage. Like I mentioned before this diet is hard to maintain over the long term and it is frustrating to those who aren’t used to not implementing carbs in their diet.  This diet does show results for those who stick with it and have the disciple, it can keep one from living an unhealthy lifestyle choice, it eliminates any chances of eating bad carbs, and it promotes weight loss.  Down below I am going to list the good and bad with this diet for both beginners and those of you who have already started this diet.

Pros/positives

  • insulin management
  • lower inflammation
  • promotes advantageous muscle tissue/adipose tissue ratio
  • It gives you more energy
  • Lipid meal shifts metabolism (will shift the body into a fat burning mode because it will make it eaiser to access the stored bodyfat and rid of it)
  • restricts food choices (restricting calorie intake)

Con/Negatives

  • You need to make it fit into your lifestyle (commit more time to food preparation, shop differently, relearn to cook without certain ingredients, and avoid certain foods)
  • You will have to consciously eat more varied foods to avoid nutrient deficiency
  • intensity is reduced
  • reduced fiber and micronutrients
  • hypoglycemia and lowered testosterone levels
  • Low glycogen levels

For all of you who are thinking about doing this diet, keep in mind the pros and cons and make sure you understand what you are getting yourself into, and most importantly, make sure it is something that you can stick with long term, otherwise what is the point? Also, for those of you already on this diet and or want to start this diet, here are some recommendations:

  • Never go more than 3 days of having a high carbohydrate day
  • Make sure the little bit you have of carbs are fibrous sources or simple sugar post workout
  • if you are choosing to go severely low on carbohydrates, taking a supplement such has glutamine may be beneficial
  • A supplement of dietary fiber and micronutrients is very important while on this diet

Finally, before you decide to start, take into account all the positives carbs have on the body.

Thank you for reading, please feel free to contact me:)

Sincerely,

Your blogger Shay-lon

The Health Apps

Top 50 apps for health and fitness

Itunes Apps– health and fitness list

“trying something new , challenges you for change” -Shay-lon Moss

I don’t want to keep track of my calorie intake, my water consumption, the amount of activity I partake in, the type of exercise, the maintenance of my body (weight/height), the types of food I indulge in, and make myself feel worse when I go over the goal for today because I probably don’t want to face my fear and find out what I am doing wrong because that means I’ll have to change it & what If I fail? What if I can’t afford a healthier me? What if life happens and I forget to keep track? What if I find out I am overweight/underweight? What ifs aren’t good, because they go nowhere and keep you from everything. Instead try this “I am”, “I can” & “I will”.  

All of sudden you don’t need a pen and paper, now you can use your handy tablet, phone, computer and it will help make life easier on you.  I say this because keeping track of your health seems tedious when you think about what all goes into it, and quite frankly it seems a bit scary at first.  Most people don’t realize, it doesn’t have to be scary and it doesn’t have to be done alone. 

Today I noticed how my new phone came with a “S health” app for my phone (Samsung Note 4) & previous to using this app, I was on “Myfitnesspal” & “Mapmyfitness” apps, I liked them both and used them everyday.  Today I am going to talk to everyone about how to use these apps and which ones are recommended, although all of them probably work the same way or have some of the same properties.  I will talk to you about why it’s important to keep track of what you do with your day to day, give you advice on how to keep track properly, how to stay on track, how to remember to track, the benefits of each thing and I’ll even go into great depths about certain apps that I have used or am using currently.  If for some reason you do not own any form of technology I can go over ways to still keep track with paper and pen. I’ll also try to share some quick tips, share my own personal usage, and hopefully everyone will find what works for them! To start, I just want to mention this is not a post pushing people to conform to technology, this post is to help people gain experience and know what is available to them. 

To begin, some of the apps I will list below are either for Iphone, android or both so pay particular attention to the () beside them so you are downloading the appropriate app for your technology.  

  • MapMyFitness (Android & iOS; free)
  • MyFitnessPal (Android & iOS; free)
  • FitStar Personal trainer (iOS; free)
  • Nike+ Training Club (Android & iOS; free)
  • HealthyOut (Android & iOS; free)
  • ShopWell (Android & iOS; free)
  • Fitbit (Android & iOS; free) – you need the fitbit accessory
  • Weight Watchers (android; free)
  • MapMyride (Android & iOS; free)
  • Nike Running (Android & iOS; free)
  • “S Health” (Android; free; certain phones)

Now of course there are tons more, and I did not mention all of them because I have yet to try every single one of them and honestly I probably won’t (some of them on the list I have yet to use).  If you have something that is not on the list feel free to add it in the comments or try one of these out. To answer the question of why should we track, I believe that keeping track of your health makes you accountable and gives you a sense of responsibility. With tracking your health, you are able to see your mistakes, your achievements, goals, and share this with support groups on the app and or friends and family & even share it on your social media account. I believe the fun happens when you make the most mistakes using the app, because you are learning and trying to figure everything out all at once which means you are interested, anxious and ready to get started!  Now not everyone will go along with this idea and that is quite alright.  I have spoken to a variety of people whom have mentioned why they don’t like tracking their health and for the most part it’s because they say its “time consuming”, tedious, and repetitive.  I will agree, to a certain extent.  The reason this happens is because people have a mindset of having to use it long-term, which is fine but, it shouldn’t be used for the rest of your life unless you choose to make it a part of your routine.  If you are someone who has an issue with making it a part of your everyday lifestyle then this most likely won’t work out for the long term and by long term I mean more than a year. 

 

Using these fitness apps should be a start.  What I mean by this is, you should use these apps for quite some time; usually 6 months, maybe even a year or so. Then once you have gotten used to this way of life where you eat more healthy, exercise more often or stay active, sleep better, more aware of your everyday health overall where it comes natural to you without having to use the app. then you no longer need the app. The app is to help those of us who need a set of instructions on how to live a healthier life, it’s not there to restrict you.  The only restrictions you have by using some of these apps are the ones set when you input your weight, height, and ect on the app and it determines the amount of calories needed; outside of that, your free to explore.  

 
 
  1. Staying on track properly is important and one way to stay on track so that you keep doing well while using these apps is to have a support system going. I believe when you have friends and family doing this with you, it will help keep you positive and willing. If you do not have peers to do this with, use the apps forums or groups as a support system; they are usually very supportive people who share the same journey as you do. 
  2. Remembering to track can sometimes be a hassle, especially if you have a busy lifestyle or have family to take care of.. and honestly life just happens. I often forgot to track for days at a time because of how busy I was.  It’s not a crime to forget. Just make it easier on yourself to remember by writing it on your calendar, set up the app to notify you, have someone else help keep you accountable. 
  3. the benefits that come with using these apps are pretty simple: keep track of exercise (types of exercise, the amount, suggested exercises), sleep, water consumption, calories (food types, nutrients, minerals, proteins, fats, carbs, vitamins), steps (how many steps you have taken throughout the day), walking/running (GPS), blood pressure, heart rate, forums/support groups, cycling, hiking, sports, caffeine intake, weight, height, stress level, blood glucose, UV light, tips on staying healthy, recipes sometimes & blogs to read and create on your own. 

One of the apps I am using right now is “S health”; I never had it prior because my phone did not offer it, now my new phone does and it offers a way for me to keep track of my water consumption, walking, running, steps, blood glucose, heart rate, sleep, sports, food intake, calories, caffeine intake, weight, height, SpO2, stress level ( write a note explaining why its high or low), blood pressure, UV light, Tips, cycling, hiking. Today is my first time using it, so as I use it more often I will continue to update everyone on it.  If you use it currently, feel free to share with me your results and opinions of it. Prior to this app, I was using Myfitnesspal and Mapmyfitness app. These both were really decent apps, they tracked some of the same things but didn’t have as much; each of these were used mainly for blogging, exercise tracker and eating tracker. It’s basic & easy to use. I also made myself available on the forums and started random topics of conversation about health, people are good at responding and sharing their opinions and facts. While using this app, I found out you can add friends and family if you know their username, you can befriend other people and it sets it self up like facebook almost, where one can post to a wall and people can like your status. I had tons of support & if you are interested in befriending me, just ask! ha. I don’t use it much since I started this new app. 

 

Using Paper & Pen to track your health

 
  • dedicate a notebook/journal that is only used for this purpose.
  • Find a pen or pencil that works well
  • create a chart or simply use the lines on the paper to separate the different trackings.
  • Track food intake (calories/grams, type of food you have eaten, if you have a food label, track the important stuff; sugars, carbs, proteins and fats. You may choose to track vitamins if that is important to you), water consumption if you are someone who knows they do not drink enough water through the day, exercise should be tracked/activities (the miles, the amount of time, the type of activity or sport or exercise, the weight used if your lifting), your weight (especially if you want lose or gain weight or even maintain your weight this is kinda important to know where you stand on this journey). This is basically all you need to track unless you want to know more about your health then that is up to you as well.  I find that you should also make small notes or even make a journal on how your day was, if you ate too much then make note of it, if you didn’t eat at all the make note of it..  and ect. 
  • Keep this journal/notebook someplace easy to find and if possible everywhere where you are
  • Again find some supportive friends and all you can share some of your post you have written down and help one another stay on track

So as you can see, tracking health is easy. It’s a battle with yourself to take notice of what makes up your day & how well you keep yourself healthy.  It shouldn’t be something you need to use forever, just use it until you become confident enough where you can continue doing well on your own.  Nothing is made to be perfect, it has its rough patches but keep in mind that using these apps can be very beneficial.  Thank you for reading, please share, comment, like, follow.

 

Sincerely, 

Your Blogger Shay-lon