Category: Health and Exercises

How To Prepare For Your First Gynecologist Visit

On By TunessaIn Health and Exercises, LifestyleLeave a comment

The first visit to the gynecologist marks a big transition in a woman’s life, but it can also be daunting if you don’t know what to expect or do about it.

The first visit to the gynecologist is the hardest, it leaves many women feeling confused, anxious, nervous, and scared of what’s to come. However, that mix of emotions isn’t necessary.

Going to the gynecologist is a completely normal, natural, and necessary part of life that every woman does. There is no need to feel scared, self-conscious, worried, or anything of that nature because your gynecologist won’t judge you, and will do their absolute best to make you comfortable.

Read on to learn everything you need to know before your first visit to the gynecologist!

Age is just a number

Doctor Treating Teenage Girl

When it comes to visiting the gynecologist, you’ll start off in the waiting room, and when you look around you can see girls as young as 13 to women who are much older.

Don’t be startled thinking you are late to the game because you are much older than the others in there. As well, don’t be scared if you are much younger than all the others.

When it comes to visiting the gynecologist, you become part of a club filled with women of different ages who are there because they have started to have sex, who are going just as a precaution, who are going because of irregular periods, abnormally painful period pains and cramps, abdominal issues, or if they are prone to vaginal infections.

Women also go when they’re trying to get pregnant, or are pregnant, so there will be women of various ages and for various reasons.

How to prepare for your visit

You need to book in advance for your gynecologist appointment, which is expected. However, you need to track your period so you can book your gynecologist appointment for when your menstrual cycle is all done.

Luckily, there are tons of apps to help you track your period so you can see when you are supposed to get it. Sadly, many women, like myself, have irregular periods which means it is very difficult to track.

This can cause difficulty with making your appointment at a good time, so keep in mind that you have to make an educated guess as to when would be a good time to visit. If you guess wrong, just call and reschedule, the gynecologists office you see will be completely understanding.

Many women don’t know how to dress for this appointment, some feel the need to dress up, while others just want to wear pajamas.

However, there is a trick for the outfit you should wear to your gynecologist appointment, and it will make your first visit much easier. Wear the comfiest clothes you own because you will have to take off everything you are wearing minus your socks.

If you get cold easily, or want to cover up as much as possible then wear knee high socks. As well, if you are going just for a mammogram, wear a shirt and pants so that way you can keep your pants on, and you will only have to take your shirt and bra off.

Understandably, many women also fixate on ensuring they are as clean down there as possible. Don’ t panic thinking you need to spend hours washing down there or even take 3 showers that day.

Do your usual routine, shower, use soap, and then just get on with your day. This way, gynecologists see you as your normal self down there, and can get all the samples they will need without them being damaged, or missing. For your first appointment, it is okay to be nervous and scared, but make sure you don’t over clean or douche because that will eliminate all samples.

As well, don’t feel self conscious or like you need to do some hair removal down there. None of that matters to your gynecologist, so just do as you usually do.

Your gynecologist doesn’t care in the slightest about how much or how little hair you have down there. All they care about is doing their job and making sure you are healthy.

So do not panic, your first appointment will go perfectly as long as you are honest, open, and just your self personality wise, and down there too.

A big question many women have before their first gynecologist appointment is whether or not they can have sex the night before, or even a week before. The answer is yes, of course you can.

Your gynecologist may be able to tell you had sex recently, but they won’t care in the slightest and it won’t interfere with your tests either. As well, you have to be honest about your sexual history, and everything else. So don’t put your sex life on hold because of this appointment.

Lastly, the most important way to prepare your self for your first visit to the gynecologist is to prepare mentally. You need to remember to relax, remain calm, not to stress, and that every woman has to do this.

Don’t be self conscious, nervous, or anxious as your gynecologist isn’t going to be judging you, or anything else, they are doing their job and they do the same things to countless other women too. As well, you have to be prepared to answer all their questions honestly and to discuss various topics.

What the appointment will entail

medical equipment in gynecologal consultation room

Like any doctor’s office, you sign in and then wait. After this is done,you will either sit in the examination room, or your gynecologists office where they will ask you questions about your medical history, your family’s medical history, any medication you are on or have taken, if you drink or do recreational drugs, your sexual history, and even your partners (past and present) sexual history.

Remember to answer honestly and to talk freely about everything. While they ask these questions they will also ask other questions or make pleasant and relatable conversation to help you relax and ease you into your appointment, especially if it’s your first visit. This is also a good place to ask them any questions you have, or to share any of your thoughts, concerns, worries, feelings etc.

After this, they will leave the room, give you a robe to put on and tell you that you need to take off all of your clothes. There are four exams that they will do, sometimes they only do certain ones, or sometimes they do all of them. While they do the exams you can also talk about any thoughts, feelings, concerns, or even about how your results are.

The general physical exam, is where they take your blood pressure, weight, and height.

The breast exam, is when they will use their hands to see if there are any lumps or abnormal discharge occurring.

The pap smear exam, is when they use a brush to scrape off a few cells from your cervix, they then send the samples to their lab. This test is used to see if you have any signs of cervical or other kinds of cancer.

The pelvic exam, is only done to women who are sexually active or to women who have severe abdominal pains. This exam involves them sticking 1 or 2 fingers in your vagina while pressing on your abdomen with their other hand, in order to feel your cervix, ovaries, and womb.

For the pap smear and pelvic exam, they get you to lie down and put your feet on stirrups while they feel and look at the outer part of your vagina, they then use a speculum to open your vagina to look and feel inside.

As scary as this sounds, it is pain free and is nothing to worry about, instead, it is something that must be done at least once a year to ensure you are healthy.

What to talk to your gynecologist about

Female Consultant Meeting With Teenage Patient

The first visit to the gynecologist is the hardest, and scariest. That being said, it also will leave you clueless, and not to sure of what to say, ask, or even expect. When it comes to any questions you have, ask them.

Feel free to tell them everything about your sex life, health, periods, how you feel about birth control, any strange smells, stomach problems, or even your home and work life. They will either answer your questions or refer you to another doctor. Whatever questions you have, ask, never google or self diagnose.

As alarming as going to the gynecologist for the very first time seems, as soon as you get there and go through it all, you’ll realise that there’s no need to stress, be scared, or nervous.

In fact, these exams and tests are supposed to reduce any stress or worry as it is ensuring that you are healthy, and that things are going well for you. Feel free to share your thoughts below, and good luck at your first gyno appointment!

 

credits;youqueen

Birth Control Pill Side Effects You Must Know About

On By TunessaIn Health and Exercises, Lifestyle2 Comments

There are many pros and cons to using the infamous birth control pill. Read on to learn all about the birth control pill side effects you should pay attention to.

Thousands of women take the birth control pill and assume that it is safe due to it being so easily accessible. However, this isn’t really the case; in fact, the birth control pill can really mess with your life.

The sad part is that women don’t even seem to talk about the reality of this ‘magic’ pill that helps to prevent pregnancy and doctors don’t tell us all the risks associated with it either. It is as if talking about this topic is taboo, but it shouldn’t be, and every woman who is on the pill or is thinking about going on the pill has the right to know the health risks associated with it.

Despite the major improvements to the pill over the years, which have technically made the pill safer to take, there are still plenty of underlying risks and dangers to it that remain hidden and affect us daily.

What is the birth control pill?

contraceptive pills in woman pink bag

The birth control pill is a pill that you take once a day, preferably at the same time daily, helps prevent pregnancies and is up to 99.9% effective. Many women, once they hear this, are drawn in and ready to start taking it as it seems to eliminate the need for condoms.

Although it does not help to prevent against STDs, many women are in favor of the pill to make their love lives easier. It seems that we only hear the good about the pill, and the risks that we do hear about, we are guaranteed won’t actually happen to us, which makes no sense because the risks can happen to everyone—and they do happen.

The pill is able to prevent pregnancies because it has a certain amount of engineered estrogen and progestin hormones along with other chemicals. In simple terms, these hormones then control when your period occurs by stopping ovulation until you take a week off from the pill by taking the sugar pills, which do nothing, and allow for your period to occur. Then, when your period is done, you go back to the actual pills.

The mild, but still horrible side effects

These symptoms may seem like a breeze, and are supposed to fade away within a few months of taking these pills. However, they can end up being permanent, lasting much longer and altering too much of your behavior and body to the point where damage is hard to reverse if not irreversible.

Some of the most common and mild side effects are nausea, breast tenderness, an increase in breast size, bloating, weight gain, water retention, headaches, increased or decreased appetite, mood swings and changes in behavior and emotions.

In addition, there is the risk of getting acne, bad looking skin, cellulite, unhealthy looking hair, a decreased libido and irregular bleeding or spotting. All of these side effects of the pill are supposed to last for 1-3 months, but that can and does vary depending on the person’s body and what brand of birth control pills the person takes.

Portrait Of Young Smiling Beautiful Woman with a Headache

All of these side effects are caused due to the increase and decrease of hormones. They are also caused by all the changes your body goes through due to the pill; this then creates a vicious chain of events, which causes more changes in the levels of certain hormones and chemicals within your body.

The severe side effects

As appealing as the pill may sound to people who are sexually active, there are other contraceptives, such as condoms, which can be used to prevent pregnancies. Condoms don’t feature any of the side effects that are associated with the pill since they are not filled with chemicals and man-made hormones. They especially won’t give you these severe and very dangerous health risks and symptoms.

Some of the most dangerous side effects of the pill are an increased risk of cervical and breast cancer, an increased risk of having a heart attack or stroke, migraines, high blood pressure, gallbladder diseases, infertility, liver tumors, a decrease in bone density, a yeast overgrowth or infection, depression and blood clots.

Woman doctor explaining diagnosis prescribe to her female patient concept healthcare

Due to all the chemicals and hormones in these pills, which alter your body in a way that is unnatural, the risk of many diseases and health problems become very high and very dangerous. The birth control pills destroy beneficial and important bacteria in your intestines, and after years of taking these pills, the results end up with you having an imbalanced, unnatural inner body. The longer you stay on the pill, the worse the chances of getting all these health risks and side effects become.

Even when you go off the pill you will still have lots of health issues and hurdles to jump over. By going off the pill (especially if you have been on it for a very long time), you will have to go through acne, severe weight gain and behavioral issues due to your body being in shock from not having all the chemicals in your body while it will also be trying to flush it all out.

It is safer to go off of the pill than it is to stay on it. The longer you are on the pill, the worse the risks and side effects become while you are on it, and the worse the withdrawal, chances of the risks, and side effects will be when you come off of it.

There are plenty of other health risks and dangers, but these are the most common ones. It is important to know all of the facts about any medication, especially this one since it alters your hormones and it can change your life for the worse, if you have any comments, feel free to share!

 

credits;youqueen

Healthy Diet Secrets: How To Go Paleo

On By TunessaIn Food, Health and Exercises, LifestyleLeave a comment

You keep hearing about the Paleo diet, but do you know how to actually follow it? It’s not as scary as it might seem. Here’s how to go Paleo in a few steps.

When you first heard about people going Paleo, maybe you thought it was all about meat. The stereotype is that followers of the Paleo diet tend to eat like dinosaurs or cavemen – all meat, all the time, not much else.

But that’s not actually the case. The definition of the Paleo diet? Eating more protein and fiber than you are probably used to and getting healthier in the process.

In other words, you eat super healthy food in its whole state that you already know is really good for you, from protein to beef, chicken and fish to produce to healthy fats (think avocado and almond butter and olive oil).

You’re taking the whole gluten-free thing a whole step further and you’re not going to eat any grains whatsoever. And you’re definitely cutting out the typical junk food you’ve been used to eating.

If you want more energy and to just generally feel amazing every single day, which you probably do (because who wouldn’t?), then you definitely want to follow the Paleo diet.

But if you’re sad about saying goodbye to gluten-filled treats and sugar, don’t be. You might just find this whole Paleo diet is just what you need. Here’s how to go Paleo.

1) Throw out processed food

The first rule of going Paleo? You definitely overhaul your cupboard and fridge and throw out any and all processed foods. That goes for sugar, too.

You probably know that you shouldn’t eat processed food on a regular basis, but if you truly want to follow the Paleo diet, then you have to walk the talk.

Why do you want to avoid this stuff? Because processed food has tons of ingredients that you really don’t want to put into your body, from sugar to way too much salt.

The thing is that when you go Paleo, you have to rely on your own kitchen and your own cooking skills since you can’t exactly just heat up a box of processed tomato sauce and make a pot of pasta and call it a night.

But it doesn’t have to be hard. Make easy meals based on simple components like salmon, a sweet potato, and some broccoli and you’ll be good to go.

2) Rethink what you eat for breakfast

When people first go Paleo, they’re super confused about what to eat first thing in the morning. After all, you’re probably used to eating a pretty standard breakfast, from toast with peanut butter to a bowl of granola and milk.

But a Paleo breakfast is much different. It’s got more protein and healthy fats and less refined carbs (aka white bread). But don’t worry, you can definitely make a Paleo breakfast. Think eggs and steak or bacon with some sweet potatoes and greens. Easy.

If you think that you’re going to feel much better starting the day off this way, you’re absolutely right. And since you know you need breakfast to function and focus, that’s music to your ears.

3) Eat more protein

If you think that the Paleo diet is about protein, well, you’re totally right. But it’s about choosing the right proteins. A true Paleo diet plan includes a variety of protein sources from chicken to fish to beef, and the idea is that the beef should definitely be grass-fed (aka the animals feed on grass, not grains).

If that’s out of your budget, though, don’t worry – it’s generally believed that it’s okay to start smaller and buy what you can.

4) Focus on fat

Raw salmon steak and vegetables for cooking on a light wooden background in a rustic style

Unfortunately, we’ve been pretty terrified of fat since the 1980s. It’s like we’re all living in a horror movie and fat is the evil demon everyone is running from.

But we don’t have to be afraid of fat anymore. In fact, fat is totally your BFF. Go for avocado, nut butter (peanuts aren’t Paleo so you want to get into almond butter), nuts, and good quality oils like olive oil. Salmon counts too. As long as you include a fat source at each meal and learn the proper portions, you don’t have to worry about going overboard.

So why should you eat fat? You will not only feel better and have a great time focusing right now but the long-term health effects are pretty awesome, too: you can stop yourself from getting anything from dementia to mental health problems and heart disease.

5) Don’t forget carbs

The stereotype is definitely that following the Paleo diet means not eating any carbs at all. That couldn’t be more wrong.

Yeah, you’re not going to eat bread or pasta, but it turns out that veggies actually have carbs. Yes, really.

Potatoes (both white and sweet) totally count as healthy carbs, and Paleo people definitely go nuts over plantains and all kinds of squashes.

You can also work apples, blueberries, and bananas into your diet. Compare these stats: one sweet potato has 26 grams of carbs, one banana has 27, and 1 cup of blueberries has 21 grams.

Experts definitely agree that you need carbs in order to be healthy, since they help you with sleep and they keep you in a good mood and they help your thyroid, too.

But everyone is different so the best way for you to follow a Paleo diet is to see how many carbs work for you. You’ll know when you feel really good and energetic and just feel like it’s all working well.

6) Believe in the lifestyle

Beautiful young woman with organic carrots in a vegetable garden

Going Paleo is actually all about following a new healthy lifestyle. It’s not all about steak and bacon and eggs (although, of course, those foods totally are a part of it, too).

The idea of the Paleo diet is that you have to make it work for you. So that means there are tons of gray area foods, from dairy to rice. If you can eat those foods and feel good, then you should definitely eat them.

If you find they make you feel sick, then cut them out. Basically, listen to yourself and you’ll never be steered in the wrong direction.

Following the Paleo diet also means making sure you get enough sleep every single night. The cool part is that all these things totally work together.

So once you cut out the sugar and junk food from your diet and start eating whole foods that are really good for you, you will definitely naturally see a difference in your energy levels and how well you sleep.

But another huge part of being Paleo? That would be learning how to deal when you have a stressful time at work or something’s going on in your personal life.

Making a change in your lifestyle is always tough and tricky at first. You question whether you can really handle it or if you should go back to your old gluten-eating and pizza-loving ways.

But you can absolutely handle the Paleo diet because you can make decisions that work for you. And the truth is that once you see how great you feel, well, you won’t ever want to look back.

Do you follow a Paleo diet? Have you ever wanted to try it? Share your thoughts with us in the comments below!

credits;youqueen

15 Yoga Poses For Beginners

On By TunessaIn Health and Exercises1 Comment

Being new to the world of yoga is exciting, but it can be quite painful and confusing unless you know the perfect yoga poses for beginners like yourself.

The problem most people face when it comes to being a beginner in yoga is all the websites that make it seem so complex or like it is a chore. Yoga’s quite simple, you don’t need a matt or the fancy clothes, all you need are comfortable clothes that allow you to move with ease and a peaceful setting that has grip for your hands and feet.

The key to doing yoga poses for beginners is to start off simple, easy, and slow. It’s important to not over stretch or push yourself when starting beginner poses. As time goes on and with regular practice, you’ll find that you’re becoming more toned, flexible, and much stronger. Read on to learn the best beginner yoga poses.

Mountain Pose (Tadasana)

yoga poses for beginners

This is the perfect pose to start off with if you’re a beginner, as it’s simple, but very effective in getting you feeling loose.

To start, stand with your feet together, your shoulders relaxed, and your weight evenly distributed.

Put your arms at your sides, take a deep breath and raise your hands above your head. Keep your arms stretched as high as they can to the sky, parallel to each other with your palms facing inwards.

Downward Dog (Adho Mukah Shvanasana)

This yoga pose is perfect for beginners, and even experts as it’s a great stretch.

Start on all fours, with your hands under your shoulders, and your knees under your hips.

Next, walk your hands a few inches forward and spread your fingers so they get a nice stretch and then press your palms firmly on the floor.

Then, push on your toes while you push your hips up to the sky.

At this point, your body should be an inverted “V”, and you should keep your head relaxed and down, your hips squared, knees slightly bent, and your feet hip width apart.

Warrior 1 (Virabhadrasana I)

yoga poses for beginners

Stand with your legs 3 to 4 feet apart and turn your right foot out 90 degrees, but keep your left foot in.

Put your hands on your hips until you are ready, then relax your shoulders and spread your arms up to the sky and keep them straight.

Then, bend your right knee 90 degrees, but be careful and make sure you keep your knee over your ankle, and not any further.

When you are done holding this pose, do the same but for your left side.

Warrior 2 (Virabhadrasana II)

yoga poses for beginners

This yoga pose builds off of Warrior 1, to start, stand with your feet spread wider than your hips and turn your right foot in 45 degrees.

Next, deeply bend your right knee so your thigh is parallel to the ground. As for your left leg, keep it straight and not bent, however, it will be on an angle (like when you are doing a lunge).

Put your arms on your hips until you are ready to extend them out to your sides, then hold your gaze over your right hand. Once you are done this pose, do this for your left side.

Warrior 3 (Virabhadrasana III)

yoga poses for beginners

As complicated as this pose may seem, it’s not. Instead, it just builds off of Warrior pose 1 and 2, and is something that may be a tad challenging, but is a perfect yoga pose for beginners.

Like the other warrior poses, start off in lunge pose with your right foot forward and your knee bent. Your left leg is in the back and is straight.

Bend forward and look at the ground, at this point, your stomach is parallel to the floor and your back is completely flat like a table.

When you are comfortable, lift your left leg up to the same height as your hips and back. Flex your toes to get a perfectly straight line, and then put your hands in a prayer position and extend them straight in front of you.

Once you are done, do the same for your other side.

Bridge Pose (Seth Bandha Sarvangasana)

yoga poses for beginners

This is a perfect yoga pose for beginners because with repetition and time, you will be able to see a massive change in your strength and flexibility as you progress.

Start off lying on the floor with your knees bent directly over your heels.

Put your arms at your sides with your palms down, then press your feet into the floor as you lift your hips by using your legs as the pushing force.

Clasp your hands under your lower back and press your arms down to help stabilize, and give you that extra push.

Continue to lift your thighs until they are parallel to the floor while pushing your chest up to your chin. However, feel free to stop and hold this at a lower stage and for as long as you can too. Don’t worry, over time you will improve.

Tree Pose (Vriksasana)

yoga poses for beginners

For this pose, you start of standing straight with your arms at your sides.

You then shift your weight onto your left leg as you slowly put your left leg on your calf, knee, or thigh. With time and practice, you will find that it’s easier for you to put your leg up higher while staying balanced.

When you’re balanced and comfortable, then stretch your arms up to the sky and hold your hands over your head in prayer position.

Then do the same with your opposite leg.

Triangle Pose (Trikonasana)

yoga poses for beginners

This is another great yoga pose for beginners as you will get a great stretch, and even as your progress you will want to continue to do this pose.

To start, stand with your feet 3 feet apart with your right foot turned out 90 degrees and your left foot turned to 45 degrees.

Then, extend your arms out to your sides and bend over your right leg. Stretch your right hand as far as you can go along your right leg, with the goal of it being able to touch the floor.

Stretch your left arm up to the sky, and turn your head to look up at your arm, then repeat this for the opposite side.

Seated Twist (Ardha Matsyendrasana)

yoga poses for beginners

Sit on the floor with your legs fully extended, then cross your right foot over your left thigh so it ends up on the outside of your left leg.

Then, bend your left knee so you bring your foot in towards you, but keep your right knee pointed at the sky.

Next, put your left elbow on the outside of your right leg, and put your right hand on the floor behind you for support.

Twist as far right as you can, but keep your hips squared, then do the same for your opposite side.

Cobra (Bhujangasana)

Bhujangasana Pose Yoga

To start, lie face down on the floor, with your hands right under your shoulders, make sure you extend your legs so even the tops of your feet are touching the floor.

Next, tighten your pelvic floor and push your hips down to the ground as you tense your glutes.

Then, with your shoulders away from your ears, push up through your arms and raise your chest as far back as you can to the wall in front of you.

Crow Pose (Bakasana)

yoga poses for beginners

This pose may seem complex, and it can be when it’s done by professionals. However, when done in its modified form, it is a great yoga pose for beginners.

Get into downward dog pose and walk your feet forwards until your knees touch your arms.

Then, bend your elbows, lift your heels off of the floor and rest your knees on the outside of your elbows, but make sure you stay on your toes.

Child’s Pose (Balasana)

yoga poses for beginners

Kneel on the floor, keep a straight back and rest comfortably on your heels.

Then, roll your torso forward as far as you can, and rest your forehead on the floor.

Lower your chest and lay there comfortably. To deepen the stretch, extend your arms straight out in front of you on the ground as far as they can go.

Standing Forward Fold (Uttanasana)

yoga poses for beginners

Stand straight and with your arms at your sides, then bend forward from your hips.

Keep your knees bent, but if you can, slowly straighten your legs.

Then, rest your hands on the floor, or as far down as they go, and touch your nose to your knees.

Half Standing Forward Fold (Ardu Uttanasana)

This is a modified version of the standing forward fold pose, this can be used to lead into the that pose if it causes too much of a muscle strain.

To start, bend halfway down from your torso, stop when your back is flat and parallel to the ground.

Then, extend your arms as far down as they go.

Four-Limbed Staff Pose (Chaturanga Dandasana)

yoga poses for beginners

For this beginner yoga pose, you start off in a plank position and then just keep pushing down closer to the floor. Making sure you keep your elbows tucked at the side.

When starting yoga, it may be painful, considering the ways it wants your body to bend. However, with practice, you will be more flexible and much stronger. If you have any more yoga poses for beginners, feel free to share, Namaste!

 

credits:youqueen

The 30-days Bikini Body Plan

On By TunessaIn Food, Health and ExercisesLeave a comment

With summer just around the corner, some of us are busy “trying” to get our summerbody ready. I find it a hard challenge since food is bae hahahah. Gaining weight is very easy, loosing it, that’s another case. The pass few weeks I have been busy scrolling through some instagram’s fitness pages, saved some to try them, but I always end up laying on my coach hahah. But I must say I do go to boxing classes, 2-3x a week. Its the only excercise I can keep it up with. Now I need to work on my meal, cut down the junkfood. They say 80% is food and 20 exercise.

So, here is a 30-days meal plan I found online. Feel free to join me and I put down the link where you can find the recipes. Goodluck.

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Even if you have little time to cook, a buzzing social life, or a weakness for ice cream, this weight loss meal plan can help you drop pounds fast. With 1,500 balanced calories per day, it’ll fill you up and fuel your active lifestyle. The best part? All you need to do is follow the plan. And you don’t have to count a single calorie to meet your weight loss goal, because we’ve done the calorie counting for you.

Tip: If you find yourself getting hungry, hit the produce aisle. Think outside the celery stick: fresh veggies come in all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.

 

DAY 1

Breakfast
3 Scrambled Eggs
1 large grapefruit

Snack
25 almonds

Lunch
Turkey Wrap
1 apple

Snack
1 piece of string cheese

Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

DAY 2

Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana

Snack
2 small boxes of raisins

Lunch
Leftover Spicy Chicken and Pasta

Snack
0% fat Greek yogurt

Dinner
Miso Salmon
2 cups of broccoli
DAY 3
Breakfast
Lean Eggs and Ham
1 large grapefruit

Snack
25 almonds

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
1 piece of string cheese

Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries
DAY 4
Breakfast
Berry Wafflewich
0% fat Greek yogurt

Snack
15 snap peas
2 Tbsp of hummus

Lunch
Gobbleguac Sandwich
1 apple

Snack
1 banana
1 piece of string cheese

Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

DAY 5
Breakfast
0% fat Greek yogurt
1 large grapefruit

Snack
1 Luna Bar

Lunch
The I-Am-Not-Eating-Salad Salad
25 almonds

Snack
30 baby carrots
4 Tbsp of hummus

Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas

DAY 6
Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 piece of string cheese

Lunch
Turkey Wrap
1 apple

Snack
10 cherry tomatoes
2 Tbsp of hummus

Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli

Snack
1 Sugar-Free Fudgsicle

DAY 7
Breakfast
Loaded Vegetable Omelet
1 banana

Snack
15 baby carrots
2 Tbsp of hummus

Lunch
Eat Out

Snack
0% fat Greek yogurt

Dinner
Penne with Chicken Marengo
2 cups of broccoli

DAY 8
Breakfast
3 Scrambled Eggs
1 large grapefruit

Snack
25 almonds

Lunch
Leftover Penne with Chicken Marengo
2 cups of broccoli

Snack
1 piece of string cheese
0% fat Greek yogurt

Dinner
Thai Beef Lettuce Wraps
2 cups of snow peas

Snack
1 Skinny Cow ice cream sandwich

DAY 9
Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 piece of string cheese
0% fat Greek yogurt

Lunch
The I-Am-Not-Eating-Salad Salad
1 apple

Snack
10 cherry tomatoes
1 Luna Bar

Dinner
Tofu Stir-Fry
2 cups of broccoli
1 cup of brown rice

DAY 10
Breakfast
3 Scrambled Eggs
1 large grapefruit

Snack
0% fat Greek yogurt
25 almonds

Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice

Snack
1 banana
1 piece of string cheese

Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli

DAY 11
Breakfast
Giant Omelet Scramble
1 banana

Snack
2 small boxes of raisins

Lunch
Turkey Wrap
1 apple

Snack
1 Lärabar

Dinner
Grilled Cilantro-Lime Chicken
1 cup of brown rice
2 cups of broccoli

DAY 12
Breakfast
Loaded Vegetable Omelet
1 large grapefruit

Snack
0% fat Greek yogurt
1 banana

Lunch
Turkey Wrap
1 apple

Snack
15 baby carrots
2 Tbsp of hummus

Dinner
Steamed Snapper with Pesto
2 cups of broccoli
1 cup of brown rice

DAY 13
Breakfast
Lean Eggs and Ham
1 medium grapefruit

Snack
1 piece of string cheese
25 almonds

Lunch
Mediterranean Hummus Wrap
1 apple

Snack
Smart Balance Light Butter Popcorn, mini bag

Dinner
Penne with Chicken Marengo
2 cups of broccoli

Snack
30 baby carrots

DAY 14
Breakfast
Don’t-Get-Fat French Toast
1 large grapefruit

Snack
2 small boxes of raisins
1 piece of string cheese

Lunch
The I-Am-Not-Eating-Salad Salad
1 apple

Snack
15 baby carrots
2 Tbsp of hummus

Dinner
Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing

DAY 15
Breakfast
Loaded Vegetable Omelet
1 large grapefruit

Snack
Smart Balance Light Butter Popcorn, mini bag

Lunch
Mediterranean Hummus Wrap
1 apple

Snack
0% fat Greek yogurt

Dinner
Whole Wheat Pasta with Vegetables
2 cups of broccoli

Snack
1 Skinny Cow ice cream sandwich

DAY 16
Breakfast
Giant Omelet Scramble
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple

Snack
25 almonds

Dinner
Tofu Stir-Fry
1 cup of brown rice

DAY 17
Breakfast
Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice

Snack
0% fat Greek yogurt

Dinner
Chicken Spinach Parm
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing

DAY 18
Breakfast
Lean Eggs and Ham
1 large grapefruit

Snack
0% fat Greek yogurt
1 banana

Lunch
Gobbleguac Sandwich

Snack
1 piece of string cheese

Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

DAY 19
Breakfast
Don’t-Get-Fat French Toast

Snack
1 banana
2 small boxes of raisins

Lunch
The I-Am-Not-Eating-Salad Salad
1 apple

Snack
15 baby carrots
2 Tbsp of hummus
1 piece of string cheese

Dinner
Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing

DAY 20
Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit

Snack
25 almonds

Lunch
Gobbleguac Sandwich
1 apple

Snack
1 piece of string cheese

Dinner
Eat Out

DAY 21
Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
2 small boxes of raisins

Dinner
Grilled Cilantro-Lime Chicken
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
1 sugar-free Fudgsicle

DAY 22
Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
2 small boxes of raisins

Dinner
Whole Wheat Pasta with Vegetables
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
1 Skinny Cow ice cream sandwich

DAY 23
Breakfast
Giant Omelet Scramble
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple

Snack
25 almonds

Dinner
Miso Salmon
1 cup of brown rice

DAY 24
Breakfast
Berry Wafflewich
1 large grapefruit

Snack
0% fat Greek yogurt
30 baby carrots

Lunch
Gobbleguac Sandwich
1 apple

Snack
1 piece of string cheese

Dinner
Tofu Stir-fry
2 cups of broccoli
1/2 cup of brown rice

Snack
1 Skinny Cow ice cream sandwich

DAY 25
Breakfast
Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit

Snack
0% fat Greek yogurt

Lunch
Leftover Tofu Stir-fry
2 cups of broccoli

Snack
25 almonds
30 baby carrots

Dinner
Chicken Spinach Parm
1/2 cup of brown rice

Snack
1 Skinny Cow ice cream sandwich

DAY 26
Breakfast
Giant Omelet Scramble
0% fat Greek yogurt

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Dinner
Veggie Burger and bun
Salad with 2 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

Snack
1 piece of string cheese
DAY 27
Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit

Snack
10 cherry tomatoes
2 Tbsp of hummus

Lunch
Mediterranean Hummus Wrap

Snack
0% fat Greek yogurt
25 almonds

Dinner
Eat Out
DAY 28
Breakfast
Don’t-Get-Fat French Toast
1 large grapefruit

Snack
1 piece of string cheese

Lunch
Eat Out

Snack
Smart Balance Light Butter Popcorn, mini bag

Dinner
Steamed Snapper with Pesto
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
1 sugar-free Fudgsicle
DAY 29
Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 Luna Bar

Lunch
Black Bean and Cheese Burrito
1 apple

Snack
2 small boxes of raisins

Dinner
Whole Wheat Pasta with Vegetables
Salad with 2 Tbsp olive oil/vinegar dressing

Snack
1 Skinny Cow ice cream sandwich
DAY 30
Breakfast
Giant Omelet Scramble
0% fat Greek yogurt

Snack
25 almonds

Lunchv The I-Am-Not-Eating-Salad Salad
1 apple

Dinner
Penne with Chicken Marengo
2 cups of broccoli

Snack
2 pieces of string cheese

Credit: womenshealthmag

Recipes ⬇️⬇️⬇️ Enjoy

http://www.womenshealthmag.com/recipes

 

PS: Dont forget to workout 😜

4 Major Health Benefits Of Boxing

On By TunessaIn Health and ExercisesLeave a comment

Boxing is often seen as such a daunting and physical sport, but it has many health benefits. In boxing you work out your whole body while having loads of fun!

“Float like a butterfly, sting like a bee” – Muhammad Ali

For people who don’t box, this quote has little meaning and has only been said by boxing legend Muhammad Ali, but for people who do box, it symbolizes much more. It sums up boxing in one perfect line by saying that a sport of such strength and power is also a sport that is full of grace and elegance.

Boxing gets a bad rep for a lot of reasons, such as being a cause of Alzheimer’s and head injuries, but there is also a lot of good that comes from this sport. You don’t even have to fight anyone, you can just spar and practice on the bag and still get the same benefits.

Gone are the days where the only place you could box were the gritty old school-styled gyms; boxing is now being made readily available for everyone to try in various gyms, which, for some, may be a lot more appealing. Boxing has even grown as a sport: there are variations to it such as kickboxing and tae-bo, and the benefits to picking up a pair of gloves have also become evident.

Enhanced cardiovascular health

Attractive Female Boxer At Training

Would you rather run on a treadmill, around the same area or box? Personally, I’d rather box! The bonus is that you get a great workout for your cardiovascular system that is as good as the one you get from running, if not better, and you will have more fun doing it. Working your cardiovascular system will help to prevent heart disease, burn calories and help you to lose or maintain your weight.

To enhance your cardiovascular health, you need to put a moderate amount of stress on your heart and lungs, which will get them pumping and your blood flowing—this is easily achieved in boxing before you even get to the sparring. The warm up, which is a mini workout on its own, is enough to get you going, and the bonus comes when you get to start boxing. It’s exciting and will keep your heart pumping.

Improves total body strength

All the kicking, jumping, side-stepping and hitting takes a lot of energy and strength because you do it multiple times. Keep in mind that when boxing in a match, the goal is to keep hitting the person until they are knocked out; if that doesn’t happen, you’re scored and judged on how well you did by the end of the match, meaning that there is a high number of hits and blocks that are required.

Due to the high intensity involved and the fact that your whole body is being used while you box, you build muscular strength and easily stay toned. Boxing is a sport that focuses on your upper body, lower body and core all at the same time—even the circuits for training use your whole body.

Improves hand-eye coordination

Attractive Female Boxer At Training 2

Hand-eye coordination is something we rely on every day, so strengthening this will not only help you in the world of boxing but also in everyday life as it will increase your reaction time and give you quicker reflexes. In addition, it will help you later in life as reflexes tend to slow with age—by strengthening them, your reflexes won’t slow as quickly.

While boxing, you need to think of your feet and be ready for whatever your opponent does. You need to block quickly, then take a chance with a hit and you will need to side swipe. You also need to be able to do a combo with a right hook quickly, while being able to react to what your opponent is doing. This means that boxing definitely improves your hand-eye coordination through all the training and through the sport as a whole.

Decreases stress and improves your better mood

Beautiful Female Punching A Boxing bag With Boxing Gloves at the gym

When exercising, your body releases endorphins, which make you feel happy, stress-free, focused and ready to keep exercising. This will happen with any type of exercise, but boxing delivers it with a knockout punch when it comes to increasing your mood.

Boxing is a great outlet because a workout typically transitions between high and low intensities: during the high intensities, you let your frustrations out punch-by-punch and you become happier with every punch.

During the low-intensity parts, you’re too busy catching your breath while waiting for the high-intensity interval, so you have no time or mental energy to think about what’s bugging you and frustrating you; instead, you just take it out on the boxing bag. Boxing tends to be cathartic for some people because it’s a release from all stress and bad vibes that, in turn, brings good vibes.

Boxing is certainly one of the best workouts you can do: you work out your whole body at once while also having fun. It increases your strength, speed, stamina, and agility, and will also boost your confidence. Boxing also allows people to embrace something new, express themselves and to have fun while building muscle and toning up, so don’t be afraid to pick up a pair of gloves and get started. If you can think of any more benefits of boxing, feel free to share them below!

source:youqueen

5 Healthy Smoothies You Need To Try

On By TunessaIn Food, Health and ExercisesLeave a comment

It’s never been easier to be vegan now that everybody seems to be doing their bit. Here are five vegan smoothies that are both tasty and cruelty free!

There’s no denying that many people are beginning to face facts about where their food actually comes from; people are waking up to the shocking truths behind the meat and dairy industry and are now making the switch to a vegan lifestyle.

There’s also no denying that many people are starting to eat more healthily and be kinder to their bodies. The good news is you can do both with these delicious, dairy-free smoothies.

Not only are smoothies a great way to get some extra goodness into your diet, but they are also refreshingly cool on a hot day and make a great on-the-go snack for busy queens!

Banana and Peanut Butter Smoothie

Banana and Peanut Butter Smoothie

– 1 Cup Non-Dairy Milk (I use coconut or almond.)
– 1 TS Peanut Butter (heaped, smooth or crunchy)
– 1 Banana (chunked)
– Handful of Kale/Spinach (Optional)
– Ice (Optional)

Health Benefits: Peanut butter is high in protein and fiber, and contains healthy fats. The kale and spinach add extra goodness without altering the taste of the smoothie. In particular, kale is a superfood that is full of antioxidants, low in calories, high in fiber and contains no fat.

Drink when… you need an extra energy boost, substituting a meal for a smoothie as it fills you up or as a post-workout snack.

The Great Green Smoothie

The Great Green Smoothie

– 1 Cup Almond Milk (unsweetened) / Coconut Water
– 1 Big Handful of Kale (washed)
– ½ Medium Avocado
– 1 Banana (chunked)
– Handful of Grapes (peeled if possible)
– ¼ Cucumber (sliced)
– Ice

Health Benefits: This is just about the healthiest smoothie you can drink! Kale is full of fiber and antioxidants. Avocados contain healthy fats; they lower cholesterol and are also full of fiber (and have many other health benefits).

Bananas are full of potassium, which helps to keep your heart healthy, and chia seeds are great little seeds of goodness providing energy, protein and omega-3.

Drink when… you wake up to start your day off right.

Red Berry Smoothie

Red Berry Smoothie

– 1 Cup Non-Dairy Milk / Coconut Water
– 1 Big Handful of Raspberries (frozen)
– 1 Big Handful of Pitted Cherries (frozen or fresh)
– 2 Handfuls of Strawberries
– 1 Banana (chunked)
– Ice
– Chia Seeds (Optional)

Health Benefits: This smoothie has four different. Raspberries are quite low in sugar, and they are full of vitamin C. Cherries contain antioxidants, anti-inflammatory compounds and have been shown to aid sleep as they contain the natural sleep aid melatonin.

Drink when… you’re craving a mid-afternoon snack, or you’re struggling to fit in all of your recommended daily fruit.

Refreshing Mango and Pineapple Smoothie

Refreshing Mango and Pineapple Smoothie

– 1 Cup Almond Milk (unsweetened) / Pineapple/Mango Fruit Juice
– 1 Banana Broken (chunked)
– 2 Large Handfuls of Mango (frozen)
– 1 Large Handful of Pineapple (frozen)
– 1 Handful of Papaya (frozen)
– Ice (if using fresh fruit)

Health Benefits: Mangoes are known to have an abundance of health benefits, so why wouldn’t you want to put them in a smoothie?

They help to keep cholesterol low, contain lots of vitamins C and A, help to unclog pores—which means clearer skin—and they can even help with poor concentration.

Mangoes and bananas both contain potassium, which helps to control blood pressure and maintain a healthy heart.

Drink when… you want a refreshingly cool snack on a hot summer’s day.

The Classic Strawberry and Banana

The Classic Strawberry and Banana

– 1 Cup Non-Dairy Milk / Coconut Water
– 1½ Bananas (chunked)
– 5-10 Large Strawberries (to taste)
– Ice
– Grapes (peeled if possible, optional)
– Chia Seeds (optional)

Health Benefits: Bananas are full of potassium, which is good for a healthy heart. They are also a wonderful source of energy, while strawberries are a great source of vitamin C. This smoothie is also low in fat and relatively low in calories.

Drink when… you want a snack, or when you’re craving a strawberry milkshake but would rather have a healthier, dairy free alternative.

Has anyone tried any of these? What did you think? Do you have a favorite non-dairy smoothie recipe not featured on this list that you’d like to share? Leave a comment!

credits: youqueen