DELICIOUS DIET-FRIENDLY DESSERT

I found am amazing recipe for simple to make, vegan blackberry lime tartlets!! The photo in this post is of the finished result. Not only are they low in fat and calories, but they're bite size, so you can watch your portions!



BLACKBERRY LIME TARTLETS

24 mini phyllo shells (buy pre-made in freezer section)
1c plain soy yogurt (or regular, is you aren't vegan)
1 tbsp lime juice
1/4 tsp lime zest (scrapings from the skin of a lime)
1/4c apple juice
1/3c organic sugar
2 tsp Agar powder
6oz Blackberries

1) Bake phyllo shells for 4min at 350F (to make them just hard enough to not soak up the filling)
2) Mix soy yogurt, lime, and lime zest in a medium-sized bowl
3) Put apple juice and sugar in to a medium sized sauce pan and heat, stirring until the sugar dissolves. Sprinkle in the Agar powder and continuing heating until completely dissolved.
4) Add the apple juice/sugar/agar mixture to the yogurt/lime/lime zest. Stir until an even consistency.
5) Divide yogurt filling among the phyllo shells, chill in fridge for about an hour.
6) Place blackberry on each filled phyllo (or, for even more flavor, puree the blackberries and place the puree on each filled phyllo), SERVE AND ENJOY!!

***4 tarlets contain approximately 158 calories, so enjoy without regret!!

EXPLOSIVE EXERCISE!

Plyometrics, or exercise with EXPLOSIVE movements (like jumping, hopping, etc.), is not only fun, it TORCHES calories as well!

As a working woman I understand that my time is valuable and limited, especially on work days. Because of this I often nap or watch TV rather than exercise after a long day at the hospital. Plyometrics is an amazing discovery that allows you to not only exercise on work days, but to do so in a more effective and less time-taxing way.

10 minutes of plyometrics can burn 100 calories! It also helps to build muscle and increase bone density!

HERE is an article with a plyometrics workout that is perfect for before work, during your lunch break, or when you get home!

But be warned: Plyometrics utilizes intense bursts of muscle energy, so it is difficult! Think about jumping rope. Not so tough for a minute, but try jumping at a good pace for 10... it's EXHAUSTING!! The workout linked in this post is fun and easy to follow, but it is tough, so pat yourself on the back for how damn strong you are when you complete it (ESPECIALLY if you can do the rotation more than once!).

THE BENEFITS OF KEFIR

If you don't know what "Kefir" is, now is the time to learn! The health benefits it offers are too good to pass up... not to mention it's delicious!

Kefir is a lot like yogurt. It's a fermented milk product made with probiotics, but instead of utilizing traditional yogurt bacterium, it is made with Kefir grains.

Kefir grains are little balls of "good" bacteria that have been shown to improve digestion, increase immune function, decrease oxidative and mutagenic damage in the body (aka it's a STRONG antioxidant that combats free radicals and the effects of aging), aids in weight loss, can help lower blood pressure and cholesterol, and naturally balances the bacterial flora of the intestines.

Kefir's anti-cancer and healthy skin/hair benefits are continuing to be studied, so the list of positives attributed to Kefir will likely grow longer!

What I love about Kefir is that is has FAR MORE probiotics than regular yogurt (with added anti-fungal properties) and it's slightly thinner texture lends itself to making AMAZING smoothies: Just add 1 cup Kefir and a handful of mango (or blueberries, or another fruit) to the blender (you can add agave nectar or honey for additonal natural sweetness) and voila! You have a delicious and nutrious snack or breakfast with minimal effort :)

So, what's stopping you?! Go grab some Kefir and start seeing the health benefits today!

For more on Kefir, you can check it out HERE

THE BLOG, IT IS A-CHANGIN'!

So I recently found out that you, my wonderful blog readers and devotees, have been enthusiastic in response to my requests that you support my advertisers... so much so that my account was disabled due to "fradulent" ad clicking activity!!

I'm not such much frustrated with the google people as I am flattered by the kindness of you guys, the readers!

After a hiatus, I have decided that the blog will continue! I think the information on this blog is useful and is something that I, myself, would want to have at my reading disposal. Information on how to better you life naturally and to live sexy, healthy, and happy is information that deserves to be accessible to EVERYONE! And so the blog continues! Please don't hesitate to e-mail you questions and comments to sexyhealthyhappy@gmail.com you can also e-mail topics you wish would be covered because, after all, this blog is for YOU!

Here's to living sexy, healthy, and happy!

-Li

SLIM DOWN FACTORS

HERE is an article with 4 factors you have to consider if you are trying to lose weight and live an overall healthy lifestyle.

Summary:

1) Daily calorie intake (exercise and keep a food journal for at least a week. The results can be pretty eye opening!)

2) Maximum heart rate (use this formula: 208 - 0.7 x Age = maximum heart rate. You should be BELOW this number when you exercise)

3) Target heart rate (50-85% of your maximum heart rate. Just multiply your MHR by 0.5-0.85)

4) Body fat percentage (check out THIS POST for links to calculators for BMI. Women should have a BMI of 18-25)

SUPER SNACKS FOR THE WEEK

Here a some more snacks to help you eat right during the upcoming week!

CRAVING SALTY?
* Try air-popped popcorn drizzled with a little olive oil and some sea salt. Absolutely delicious and so much healthier than chips!

CRAVING CREAMY AND CHEESY?
* Try Annie's brand mac & cheese (look for whole grain organic) made with non-fat yogurt. I make half of the pasta in the microwave (cover with water and cook 4 minutes for al dente) and save the rest for future dishes. All natural, low calorie, and great for cheese cravings.

CRAVING CHOCOLATE?
* Try fresh berries dipped in fat-free sugar-free instant chocolate pudding made with fat-free milk or soymilk (berries covered in some light whipped cream are also pretty delicious). You can buy the pudding at any local supermarket and the berries add sweetness to the bitter of the chocolate. Low fat and calorie and satisfies the craving! You can also go all the way and make a parfait with the pudding, berries, and angel food cake. I'm drooling just thinking about it...

KNOW YOUR NUMBERS

I recently read an article in Natural Health Magazine that explained those numbers you see on produce at you local supermarket.

To decode your delectables, use the following:

* If the number starts with a 9, it's organic

* Starts with a 3 or 4, it's conventional produce

* Starts with an 8, it's genetically modified

Happy shopping!

CALORIE BLASTER

HERE is an article with 6 ways to burn 600 calories! Do six of the workouts over the next week and you can lose an entire pound. Simple and effective!

Pictured in this post is my favorite workout from the article... probably because you don't need a gym or equipment to do it. Whatever you have at home, including a pair of running shoes, will work for this one.

Great way to mix-up your workout routine when you've hit a plateau!

REGULAR IS BETTER

HERE is an article citing studies that show sporadic, intense, cardiovascular exercise can be dangerous in unfit people.

The overload of free-radicals created by intense cardiovascular exercise (heart-rate at 85% capacity for more than 10 minutes) on an unfit body can cause serious chemical damage.

A snippet:

" "If you are into high intensity exercise, you should work your way up to it and not simply just plunge in."

The research team used two groups of volunteers, giving one group a mixture of antioxidants, and the other a placebo.

After a week of taking the tablets, the groups were put through their paces on a treadmill and went through routine medical tests.

Blood analysis revealed that the exhaustive aerobic exercise caused damage to important DNA and lipid molecules.

"Cellular damage was induced by the exercise. But we found that the group who were on the antioxidants had been protected to some extent," said Dr Davison.

"Natural antioxidants can be found in a balanced diet consisting of foods such as broccoli, spinach and berries.

"A key lesson is: if you are involved in strenuous aerobic exercise, make sure your diet is rich in antioxidants -- because they will protect against damaging your health." "

Moral or the story: Start slow and eat a balanced diet! If you are going to train for endurance events, keep a regular workout schedule and stick to it.

SAY NO TO POST-WORKOUT PILLS

HERE is an article with new research that shows taking vitamins after a workout might be a bad thing!

The basic science: taking antioxidant vitamins after exercise negate the effects of free-radicals, things that cause oxidative stress on the cells of our body. Free-radicals have been linked to many diseases, like cancer, but apparently the free-radicals produced during a sweat session may increase your body's sensitivity to insulin, which is a good thing!

I guess as the saying goes, "all things in moderation".

Free-radicals in excess create disease. Free-radicals in small amounts, like from moderate exercise, can be beneficial.