Mixed Berries & Kale Smoothie

So Guys , I'm torn between my favorite smoothies . It seems like every time I try a new one its my fav!!! Well this Mixed Berries & Kale Smoothie I can safely say it's my ultimate fav these days !!! One of my previous post I went into details with regards to the health benefits of Kale ( take a read if you have not) . Recently , I have been trying to balance my body's PH level, in doing so I need to consume more alkaline based foods appose to acidic foods . Hence the reason for the increase of Kale in my diet. I have read that Cancer thrives in an acidic environment, I can't confirm this  but I can see how it can be possible ( food for thought) .

Let me share with you guys what ingredients are  needed to create this smoothie :

1. 1 cup of frozen mixed berries ( fresh is preferable if you have access to it)
2. 1 cup of fresh kale
3. 1 cup of Almond milk 
4. 1 tablespoon of chia  seeds 
5. 2 tablespoons of flaxseed 
6. 4 tablespoons of rolled oats ( try and stay away from the instant)
7. 1 teaspoon of raw honey 

Blend together and enjoy!!!! Let me know if you guys enjoyed it. 

Do we really need Multivitamins and Supplements?

As long as I can remember I've always known that vitamins are good for you . Growing up I could remember being forced to take a spoon of "tonic" . So naturally as an adult it became part of my daily routine . Honestly , I might be a tad addicted to them if I don't take my daily stash I'm lethargic! But I never questioned why should we take these multivitamins and supplements because I'm a relatively healthy eater.  

Here's what I've learnt:

Some people who take supplements as an “insurance policy” against poor eating habits might increase their risk of health problems. So how do you know what’s right for you? The best way is to talk to your doctor before taking dietary supplements.

Here are some risks of too much vitamins and supplements  :

Some studies have linked iron supplements to a higher risk of death.

Vitamin E supplements may increase your risk of heart failure.

Too much vitamin A may be bad for your bones.          

This  doesn’t mean that iron and other vitamins and minerals are bad for you. You need to have iron in your diet and body to be healthy. 

Supplements aren't magic!!

It’s important to remember that dietary supplements can’t take the place of a well-balanced diet. 

If you suspect that you aren’t getting the nutrients , consider shifting your focus from supplements to eating better. According to the Mayo Clinic, nutrient-rich whole foods — such as fruits, vegetables, and whole grains — provide many benefits over dietary supplements:

Whole foods contain multiple micronutrients that may work together to provide more perks than they would alone.

Many whole foods are rich sources of dietary fiber. A diet rich in fiber can help lower your risk of many health conditions, including constipation and heart disease.

Many whole foods also contain phytochemicals. These substances may help protect you against heart disease, diabetes, cancer, and other health conditions.   

Here are some benefits

Vitamin B-12 supplements can help older adults get the proper amount of this nutrient.

Vitamin D supplements can be beneficial for older adults and people who don’t get much sunlight.

Folic acid supplements can help pregnant women lower their child’s risk of birth defects.   

Always talk to your doctor before adding a vitamin or mineral supplement to your routine. If you’ve been taking supplements instead of eating fruits, vegetables, and other nutrient-rich foods, it’s time to rethink your strategy. Remember, there’s no substitute for a healthy diet.

I'm going to cut down on my stash , for those who knows me can confirm! Maybe I can save some funds here, we all know how costly vitamins and supplements can be. Let me know if you guys agree. 

The Importance of Strength Training for Women Part 2

I have had the privilege and honor of knowing one of the BEST , Personnel Fitness Instructors in the business Ms.Diane Malchan. I remembered  the first time I saw her in action ,it was at the Arima Tennis Club Gym. Those days we used to pay,correct me if I'm wrong $10.00 or something weird like that per class!!! This is for you guys to have an idea of how many years ago that was! I was in awe of her strength , agility ,energy and that fierce attitude.Anyways, I was totally struggling to keep up in her class (bare in mind it was a high impact aerobic class) . That was the start of my love affair with aerobics, thanks D! Diane inspired me to stay consistent and I have after so many years. That's a testament to her leadership skills , Diane has developed her love for fitness into a thriving business she's an entrepreneur  a devote Christian  and a truly awesome role model.

I had the opportunity to reach out to her to get some advice with regards to the topic at hand. She shared with me some tips, especially for those of us who only likes aerobic/cardio activities.

Here you go!!!

Make your Work-Out Fun!!!!

"This works for most of my clients that dislikes weight training. Making working out feel less like, well work is pretty simple if you implement a few strategies. I make sure I never hit the gym without-some music. In addition to motivating to get into the zone, listening to music keeps you entertained. You can easily get lost in some of your favorite songs , distracting you from the hard work you're doing. Think about it - if pumping some tunes can make a person do an hour aerobics! Also changing up the programs so boredom will not step in. Track your progress nothing can be more satisfying than success. While taking progress pictures or writing down , it can be rewarding when you watch your body transform. " Diane Malchan Certified Personal Instructor .

Diane's 10 tips to Increase your Workout and Staying Motivated:

1. Think about the benefits 
2. Make friends at the gym
3. Reward your efforts with a nice out-fit
4. Take it outdoors 
5. Variety Training helps
6. Find a gym buddy 
7. Get a personal trainer 
8. Work with a nutritionist 
9. Start an exercise contest 
10.  Make it fun

Feel free to follow her via a Facebook page :

 https://www.facebook.com/Get-Personal-Diane-Malchan-all-round-Certified-Fitness-Instructor-423251967834224/