Holiday weight gain? Not anymore!

As we all know, during the holidays we tend to dread the possible extra pounds we might put on from all the delicious food. We also know that it’s hard to fit in those trips to the gym with all the rushing around for the Holidays!

Well here’s something you may not have known...you don’t need those trips to the gym to keep the extra pounds away! You can do short bouts of exercise while doing all of your holiday shopping, cooking, and cleaning and help you to feel, and look fabulous!

AT THE MALL 

Park and walk
Instead of conveniently parking in the closest parking spot to where you are going, park at the furthest spot away and speed walk to your location! Bend your elbows and swing your arms to add cardio benefits as well. Besides, you won’t have trouble finding a space by parking that far away! :)

While waiting in line
Make good use of your time while waiting in long shopping lines by working out your butt! Squeeze your glutes and count to five, then release. Keep repeating! This will tighten and strengthen your backside.

While shopping
Turn your mall shopping into an exercise stint by taking a full lap around the mall before starting to shop. Not only will you get some exercising in, but you will get a preview of all the stores so you’ll know where to go and shop more efficiently!

IN THE KITCHEN

While food is cooking
Waiting for something to cook? Grab some cans or light dumb-bells and take a few laps around the kitchen or inside of your house doing bicep curls while you walk. You’ll get your circulation pumping while also working several major muscle groups!

While something is in the oven
While waiting for the pie, turkey, ham, etc. to be done in the oven, work your major muscle groups. Stand with feet hip-width apart. Lift arms forward to shoulder heights and lower into a squat. Reach up with arms as you jump straight up, landing in a standing position with knees soft. Repeat.

AFTER DINNER

Help the food digest and relax
To help digest your evening meal and leave the day's stresses behind, close your eyes and imagine yourself in a beautiful, snowy landscape. Keeping your stomach drawn in, bring your knees up one by one at a time and swing your arms as if walking through deep snow.



Happy Holidays! xo
~Exercises from Body + Soul Magazine. Original article written by Kate Hanley~

Guest Blogger: Melisa Holmes MD, Co-Founder of Girlology!

Melisa Holmes, MD and Co-Founder of Girlology, gives you the 411 on growing up and adjusting to 'The Teen Body Morph'!

Adjusting to The Teen Body Morph

 It’s understandable that you can spend way too much time thinking, worrying and wondering about your body – especially as a teen.  You are bombarded with artificial images of how others think you should look.  You are overloaded with information from your friends, the internet, and even strangers.  And you have your own frustrations with whatever body part doesn’t seem to be cooperating with your fashion plan for the day.  And just when you thought you were finished with the awkwardness of puberty, and beginning to accept the “new you,” something else morphs.

One thing that can help you handle continued changes is knowing what’s normal and what to expect.  So, here’s a little list of lowdown tips on the uptop, the down-there, and the in between parts of your body as it adjusts and changes through your teen years. 

Your Height: Most of your height is determined by the time you start your period. After your period starts, you can expect to grow another 1-3 inches, and most of that will occur in your spine.
Your shoe size: By the time your period starts, your feet are pretty much finished growing! That means a nice pair of shoes will last you a lot longer since you won’t be outgrowing them!

Your Breasts: No matter how old you were when your breasts blossomed, they will continue to change shape and grow up until age 17 or 18. And if they are a little lopsided, that’s actually very normal.

Your Bras:  It’s important to make sure you wear bras that fit well. Let a “professional bra fitter” help you in a department store.  She can show you what matters in a bra fit. With a bra that fits, you’ll feel more comfortable, look better, and even lessen the stretch marks that can occur on breasts when they are growing the fastest.

Your skin: Acne seems to peak for most girls a year or two after they start their periods.  The best treatment is washing regularly with soap and water, drinking plenty of water, and getting exercise to increase the blood circulation to your face (increased blood circulation helps bring oxygen and healthy nutrients to your skin).  Over the counter soaps, creams and lotions with benzoyl peroxide or salicylic acid can improve acne, but start with the lowest strength to avoid excessive redness and peeling.  If that isn’t working, see your doctor.
 
Your stretch marks: Most girls will get some stretch marks during puberty. They start out as purplish red streaks and most commonly show up on the breasts and hips. Whether you get them or not depends a lot on whether other family members have had them in the past and how fast you are growing.  There aren’t any great treatments to make them go away, but they will definitely fade to a natural skin color over time.
 
Your Hips: You’ll find that your overall body shape changes the most during your teen years.  Your hips get wider, you get a waist, and you’ll take on some curves and new body fat – it’s what your body is programmed to do. Keep your body in great shape with exercise and healthy foods, and remember that curves are normal.

Your Unwanted Hair: Whether it is on your face, around your nipples, creeping onto your upper thighs or sprouting somewhere else, unwanted hair is one thing that’s pretty easy to control.  Plucking or mini-shavers work great on the upper lip and other facial hair (and no, you won’t grow a stubbly mustache), waxing is great but can be expensive unless you learn to do it at home.  Dipilatory creams work but can irritate sensitive skin.  Shaving is easy and cheap, but requires frequent repetition. Trying different methods is the best way to find what works for you.  If you are having a hard time keeping up with your hair removal and growing more and more hair on your face, chest or upper back, talk with your doctor.  It might signal a medical condition.

Your Period: Once you start your period (which should be by age 16), it can be unpredictable for the first few cycles, but it should start to show a pattern. Keep your period marked on a calendar and figure out your cycle length each month: count the number of days from the first day of one period to the first day of the next period.  That number should be between 21 and 45 days.  If it is longer than 45 days for several cycles, or if it is ever more than 90 days, you should let your doctor know.

Your Cramps:  Did you notice that you didn’t have very painful period cramps when you first started, but then after a year or so, they got worse?  That’s actually normal.  For many girls, cramps set in about 2-3 years after their period starts.  Your cramps should be controlled by over the counter medications.  Mild exercise can also help.  If you are missing school or skipping your favorite activities because of cramps, talk with your doctor.  There are other treatments that work well.
  
Your Style: Learning to love your new body with all its new curviness takes some time, and even some practice.  Make the effort to find a style that works for your body shape.  Remember that normal is really what you see in your English class or at a basketball game, not in fashion magazines or on TV. Understand that girls with curves are normal, and enjoy your new shape by finding a style that looks great and best represents you!

Your Brain: Don’t forget that your brain is actually growing and “hardwiring” skills during your teen years and up into your early twenties.  In your teens, you are able to think deeply and compassionately, and understand complex ideas.  Take good care of your growing brain by staying healthy and practicing things you’ll need it to do in the future, like making good decisions, thinking about consequences before you try something risky, and communicating your ideas and opinions.

With all these changes, no wonder there’s a lot to wonder about!  For more detailed information on any of the topics above, and for other great advice from Dr. Melisa Holmes and Dr. Trish Hutchison, founders of Girlology, visit www.girlology.com or check out one of their books for teen girls.  Girlology’s There’s Something New About You (for girls 8-12); Girlology: A Girl’s Guide to Stuff that Matters (for girls 12 and up); and Girlology: Hang Ups, Hook Ups & Holding Out for teens.

Mini Greek Pizza Muffins (Via fitnessmagazine.com)

While browsing Fitness Magazine's website, I ran across a recipe for Mini Greek Pizza Muffins. They looked so delicious that I just had to post it here!

All following information and photos are from fitnessmagazine.com

Servings: 2 dozen mini muffins

Prep: 30 mins

Total: 50 mins

INGREDIENTS

2 tablespoons  extra-virgin olive oil

2/3 cup  finely chopped onion

2/3 cup  finely chopped red bell pepper

1/3 cup  whole-wheat pastry flour

1/3 cup  all-purpose flour

2 teaspoons  baking powder

1 1/2 teaspoons  chopped fresh oregano, or 1/2 teaspoon dried

1 teaspoon  sugar

1/4 teaspoon  garlic powder

1/4 teaspoon  salt

1/3 cup  low-fat milk

1/3 cup  crumbled feta cheese

1   large egg, well beaten

2 tablespoons  tomato paste

2 tablespoons  chopped kalamata olives

 

DIRECTIONS

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes. 

 

2. Meanwhile, preheat oven to 400 degrees F. Coat a mini-muffin pan with cooking spray. 

 

3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl. 

 

4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full. 

 

5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature. 

 

Tip:
MAKE AHEAD TIP: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350 degrees F.

 

Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups. 

 

Nutrition Facts

Calories 39, Total Fat 2 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 11 mg, Sodium 106 mg, Carbohydrate 4 g, Protein 1 g, Potassium 36 mg. Exchanges: Starch 0.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet 

 

Eatingwell.com. Fitness Magazine Website. 29 Oct. 2010. http://www.fitnessmagazine.com/​recipes/​recipecomdetail.jsp?recipeid=25126572

 

Rising Above The Media's Influence

Constantly as teens, and even as adults, we are being bombarded with billboards, magazines, and tv shows that portray flawless skin, never a hair going in the wrong direction, and size 00 waists. Therefore, we want to live up to these standards and look just like the people we look up to in these magazines and on tv shows. But the truth is, NO ONE actually looks like this without hours spent on hair and makeup, and days spent photo enhancing. Now unless you have a magic Photoshop tool that allows you to do this in daily life, achieving the image you see in magazines is impossible :)

At the same time of being bombarded with flawless looks, we are being given a false image that sex, drugs, and alcohol are encouraged and ok. Not a day goes by that a celeb isn't plastered on the front of a magazine, or on the homepage of the internet for doing something illegal, and very few tv shows portray the real repercussions of our actions for smoking, drinking, or having sex as a teen.

So what can we do to make a change? Well we obviously can't and have no way to stop the photo enhancing and what is on tv, but what we CAN do is not let it affect us. Not give into to the peer pressure to look like unrealistic sized models, or the pressure to drink and have sex at a young age.

Next time you see a model in a magazine, try and imagine what you think they might really look like without the photo enhancement. It's not to say that we should all stop watching tv and/or reading magazines because we all have our guilty pleasures right? ;) But instead of letting it influence how you think you should look or act, don't give into the false image! Don't let anything, or anyone, influence you to be anything other than who you want to be.

"Always be a first-rate version of yourself, instead of a second-rate version of somebody else."  ~Judy Garland

Guest Blogger: Teen author Becca Wertheim!

Teen author Becca Wertheim offers self-esteem tips from her new book,
Live High on Life™ for Teens!

Post written by Becca Wertheim

For my seventh birthday, I was given my very first journal as a gift from my aunt. I began writing in it on that day (November 27, 1998 to be exact, haha) and I have kept a journal ever since. Journaling had always been the best way for me to express myself. I’d write about everything; from what I did that day, to which boy I had a crush on, to what my dreams were for the future. If I thought it, I wrote it down, and it always felt SO good to just let all my feelings, opinions, and ideas out on paper. I found journaling to come in really handy when I went to middle school.

In sixth grade, just like in most cities, different elementary schools merged together to form one middle school. With so many different people coming together, the drama and gossip began. It was bad—especially with girls. So many people would talk behind each others’ backs, or make fun of the way others looked, or would pick on people for being “different.” Just like many other girls my age, I had to deal with a few mean girls and immature boys. Some people in my school didn’t realize how just one small comment could be incredibly hurtful to someone else. I would write in my journal almost every night, and it made me feel a lot better. I liked how my journal didn’t judge me, and it didn’t talk back—it was just there, and I could say whatever I wanted, whenever I wanted to.  But it wasn’t just me who was affected by the immature bullying and unnecessary hurtful comments; in fact, I had it extremely easy compared to some of my peers.

Seeing my friends and peers have to deal with gossip, drama, and bullying, I began realizing that it was completely immature and totally wrong! The drama and gossip continued all throughout middle school and high school, but it was a realization that came to me in 8th grade that made me decide that I would never contribute to hurting or putting someone else down! I knew what it was like to feel as if I wasn’t good enough, or wasn’t pretty enough, so I didn’t want to be the cause of someone else feeling that way. I found a quote that said “Life isn’t about finding yourself; it’s about creating yourself.” That really hit me, because I was like, “Hey, this is my life—no one else’s, and I’m going to be the person that I want to be. I’m the one who’s in control of my life. I’m going to love myself, and be kind to the people around me; I’m going to be the best person I can be.” I made a promise that I would stop putting myself down, and that I would be happy with who I was—no matter what anyone around me said or thought. (You have to be happy with yourself before you can be totally happy with your life!)

I also promised that I would do my best to avoid being sucked into the gossip. I stopped talking about people behind their backs, didn’t participate in the gossip, and stuck up for people who were being picked on. This was totally win-win, because it made me feel better about myself, and I wasn’t contributing to the hurtful words and actions of others.

Then, when I was 16 years old, during my junior year of high school, I was reading something from my journal out loud to my aunt (the same aunt who bought me my first journal). It was an entry I’d written on what I felt were the easiest ways to get through the hard parts of growing up. I talked about self-esteem, and respect for others, and about living your life for yourself, rather than trying to live up to the expectations of others. It was then that my aunt suggested that I share my words with other teens. Ironically, at the end of that entry, I had written, “P.S.- I would love to write a book for teens someday!” When she saw that, she flat out told me that I should do it. At first, I told her that I wasn’t sure if it would work, and that it would be really hard to do. But she encouraged me, and believed in me, and I began to think that I would actually be able to accomplish it. 

So, I got straight to work and began writing what is now Live High on Life™ for Teens: 12 Simple Ways to Make the Most of Your Teenage Years, which will be out in December! Writing it was far from easy, but it was worth every single minute, because I want to help remind teens like you that you’re awesome just the way you are! We don’t have to listen to the negative things that other people say, and we don’t have to change who we are for anyone else. We’re given the choice to live our life the way WE want to, so why not do that? And why not make the most of it? 

The book covers topics such as loving yourself, building self-esteem, keeping a positive attitude, dealing with relationships, living a healthy lifestyle, being a “green-teen,” setting goals, dreaming big, never giving up, and more! The book also includes awesome motivational quotes, and several inspiring stories from teens just like you! It’s super unique, because it’s written by a teen—for teens! 

To give you an exclusive sneak peak of some tips from the book, I’ve included 3 ways to become a more confident girl today! These tips are sure to work, so if you start today and stick with them, you’ll be well on your way to being totally happy with who you are.

Self-Esteem Tip # 1- Go an entire day without thinking anything negative about yourself!
For some people, it may be a piece of cake, but for others, it’s not so easy. But even if you think you can’t do this, do it anyway. Anytime a negative comment tries to sneak its way in, knock it out with something positive. You can even make a list of all the things that you like about yourself. Write them in your journal, and if you don’t have a journal, consider getting one! I promise they’re amazing. When you get through an entire day with no negative thinking, you’re off to a great start! Do the same thing the next day, and the next day, and the next day, and, well, you get the point. In less than a month, all your positive thinking will become a habit, and you’ll be full of self-esteem!


Self-Esteem Tip # 2- Stop comparing your looks to others! You’re beautiful the way you are! Yes, I know, we’re all guilty of this one at some point or another. (Even guys compare themselves to each other!) I think it’s just human nature. And in our day and time, we’re surrounded and bombarded with media—all day, every day. As if our peers aren’t enough for comparison, we feel the need to compare ourselves to actors on TV, and models in magazines, too. Of course it’s important to feel beautiful, but it’s important to remember that you’re beautiful just by being YOU. You don’t have to compare yourself to the people in the media. Remember, they have things they wish they could change, too! No one is perfect, so don’t feel like you have to be. You’re unique, and that’s SO awesome, because there is no one else on earth that looks like you. So embrace yourself, love yourself, and be happy and confident with the beautiful person that you are! 

Self-Esteem Tip # 3- Be a Trend Setter!
It’s awesome to be a trend setter when it comes to fashion (just like the fabulous Ms.Dani California), but this time, I’m actually not referring to fashion. By “be a trend setter” I mean “be a leader.” So often at our age, bullying and gossip happen all around us. We witness it, but are we doing our part to help? If you hear or see someone being picked on, be a leader— stand up for them. Or, if you’re not comfortable enough to do that, change the topic of conversation, tell an adult that you’ve seen someone be bullied, or make a promise to yourself that you won’t contribute to hurting someone else. When we do good things for others, it also makes us feel so good about ourselves and boosts our self-esteem! And if you’re the person being bullied, don’t be afraid to tell someone. Remember, no one deserves to deal with bullying, and that includes you! You’re soooo much better than that, so never let someone else’s negativity change the opinion you have of yourself. 

Our teenage years are supposed to be the best years of our life! They may not always be easy, but with self-esteem, they’re sure a lot more enjoyable. Become a more confident girl today by making a promise to yourself that you won’t let the words, opinions, or actions of others break the relationship you have with yourself. 

Many more tips can be found in Chapter 1: Loving Yourself First and all throughout the book! 

To pre-order the book today, visit www.livehighonlife.com! You can also become a fan at www.facebook.com/livehighonlife, check out the blog at www.beccawertheim.blogspot.com and follow me on twitter @BeccaWertheim

Keep dreaming big!


XOXO,

Becca Wertheim

Respect, Replenish, Refresh

From the time we are little we are taught the word RESPECT. My elementary school even had an entire week dedicated to this word. During that week, and throughout life, we are taught to respect others, peers, friends and family members and this is heavily enforced. What isn't as heavily enforced or talked about as much though, is that it's just as important to respect yourself and your body, as it is to respect others!

Photo credit: Getty Images

Respecting your body means treating it responsibly, talking kindly to it, meeting it's needs, listening to it, and taking good care of it. Sadly and not surprisingly, most are more willing to treat their dogs with more respect than themselves; you take them for walks, feed them, bathe them, and talk kind to them. Would you ever imagine telling your dog that they are "fat" or that you "don't like the shape of their arms or legs"? (Paws in this case? You get my point) Of course not so why would you say this to yourself?

Take the time to nourish, replenish, and refresh your body. Exercise, eat healthy, and take time for yourself! Here are a few suggestions to things you can do to take care of yourself and fulfill your "me time" :)

• Exercise (Did you know that when doing any strenuous exercise such as running, your brain releases chemicals called endorphins which can block sensations of pain and produce overall feelings of euphoria?) 

• Take a bubble bath

• Write in a journal

• Meditate

• Eat healthy (Stock your pantry and fridge with healthy meals and snacks that you can look forward to eating!)

• Listen to, or create, a happy playlist filled with songs with motivating and upbeat lyrics

• Read a good book (Sometimes an escape to a different place is just what you may need!)

Whether you choose to do some of these things, all of these things, or none of these things, remember that you are beautiful inside and out and you deserve to be taken care of by yourself and by others!


"Never violate the sacredness of your individual self-respect."  ~Theodore Parker

"Respecting yourself means listening to your body and emotions continuously.  Then acting beyond a linear logic to achieve ones goals."  ~Author Unknown 

Self Esteem - Make A List!

Be sure to check out my new video on self esteem! :) Let me know what you think and don't forget to hit that subscribe button for more videos! xoxo

Dressing Room Mirrors

We all have had those experiences in a clothing store where you are excited about trying on the clothes, until you notice how you look in the dressing room mirror. The next thing you know you end up leaving with nothing. 




No matter how much pep-talk or positive talk we give ourselves, a lot of the time when you leave a dressing room you aren't feeling too good about how you look! Dressing room mirrors aren't usually great self-esteem boosters. Here are the facts about dressing rooms, and some tips and tricks to help you to leave feeling good about how you look!




FOCUS ON JUST ONE PEICE
Try and focus on only the item you are trying on, if you like it, and if it fits that single body part the way you would like. Just that one piece, not the rest of your body. 




STAND AS FAR BACK FROM THE MIRROR AS POSSIBLE
You are usually standing at a close distance to the mirror because dressing rooms are small. When you look at yourself standing at close range in any mirror, it's going to create a different illusion than how you really look. Stand as far back from the mirror as possible!




WEIRD ANGLED MIRRORS
A lot of the time in dressing rooms the mirrors are at weird angles, most of the time are tilted. Depending on the angle, this is going to create an illusion that you look bigger and shorter. (Don't worry, your legs aren't really that short)
;)




FUNKY LIGHTING
Dressing rooms are either dimly light, have funky lighting, or are extremely bright. Try to, again, just focus of the piece of clothing you are trying on, not the rest of your body. If you are trying on a complete outfit, just focus on the clothes. Just pay attention to the cut, detailing, etc.




BRING SOME POST IT NOTES 
This is going to sound silly, but keep some post it notes and a pen in your purse when you go shopping. When you get in the dressing room, before trying anything on, write "I am beautiful" or "I am gorgeous" or "I am fabulous", or something along those lines on the post it note. Then stick it up on the mirror for the entire time you are trying clothes on. Every time you think about how you don't like what you are seeing, look at the post it note! If you feel so inclined, you could even leave it on the mirror for the next person! :)




Remember that if  you left your house looking one way, chances are the dressing room mirror didn't change what you look like.  Remind yourself that you are fabulous and beautiful!
 








~Written by Dani California. All opinions are my own~

Whole Wheat Veggie Tostada Recipe

INGREDIENTS:

• Whole wheat tortillas
• Baby green lettuce
• (For faster preparation time) Package of pre-cooked veggies (Zucchini, Squash, Carrots, etc)
• Black beans
• Red onion
• Brown rice
• Avocado
• Crumbled goat cheese
• Low-fat sour cream OR guacamole

HOW TO COOK:

1. Cook brown rice and saute the veggies and onions to your desired liking. 
2. Place 1 whole wheat tortilla in the oven directly on the rack and cook at 350º until browned and crispy
3. Slice the avocado
4. When tortilla is crispy, take out and place on plate
5. Put cooked brown rice, baby greens, black beans, sliced avocado, and sauteed veggies onto tortilla, in whichever order you want (I suggest putting brown rice and lettuce on first)
6. Sprinkle crumbled goat cheese and add a spoonful of low-fat sour cream or guacamole on top and enjoy! 

Credit for this recipe goes to my fabulous mother! <3 

Daily Inspiration

Credit: Dani California www.danicaliforniaoutfits.com

Radiate - Song for your "Happy Playlist"

Today as I was listening to Pandora Radio online, a website where you put in a song and it plays songs with a similar sound. Anyway, a song came on that I wasn't paying much attention to at first, but then the lyrics caught my attention.

I instantly looked the lyrics up and found that this song is a MUST HAVE for your "Happy Playlist" to keep you in a good mood, and self esteem high!!

The song is called "Radiate" by Cadia. The lyrics are below. Enjoy!

Are you feeling alone
Like you're so out of place
I've been there before
Stumbling every time you try
Sometime it's easier to hide

You wear your heart on your sleeve
And so do I
Just enough to believe
That we can make a change if we try
The fear becomes like dust in the light

Let go, it's your chance
To live out loud

Take this time to shine, don't waste a minute
'Cause the love you've got inside is a gift you give away
So come on, come on and radiate
Don't be shy you know you gotta live it
'Cause the light you've got inside can be the difference today
So come on, come on and radiate
I see a spark in your eyes

It's obvious
That hope is alive
You were meant for more in this life
You're glowing like the sun in the sky

Here you go, it's your chance
To live out loud

CHORUS
Don't be afraid don't be ashamed
To let it show, let 'em know, yea let it out
Love like there is no other way
No better time than now

Let go, it's your chance
To live out loud

CHORUS

Words and Music by Rob Hawkins, Joy Williams, Britt Nicole 

Peace,
Dani California

4th Annual Fitness Magazine Healthy Food Awards: Snacks

It's that time again when Fitness Magazine publishes their "Annual Fitness Healthy Food Awards"! Here are the winners in the snack category:

1) 365 Everyday Value Chocolate Cherry Trail Mix
Peanuts, cherries and chocolate made this trail mix a favorite. Calories per 1/4 cup: 150 

2) Michael Season's Baked Cheddar Cheese Curls
Low in fat but full of cheesy goodness.
Calories per cup: 130 

 3) Food Should Taste Good Yellow Corn Tortilla Chips
High in whole grains, these chips are dangerously addictive.
Calories per ounce: 140

4) Dove Silky Smooth Milk Chocolate Peanut Butter Singles Bar
Peanut butter cocooned in a chocolate shell. Bliss!
Calories per 5 pieces: 220

 5) Nestle Cherry Raisinets
Plump, tart cherries nestled in dark chocolate.
Calories per 1/4 cup: 200

6) York Pieces Candies
York Peppermint Pattie meets M&M's.
Calories per 50 pieces: 170

   7) Pepperidge Farm Ginerman Homestyle Cookies
The right amount of ginger without being overpowering.
Calories per 4 cookies: 130

 8) Sun-Maid Mixed Fruit
A delicious blend of dried apples, pears, apricots and plums.
Calories per 1/4 cup: 100

9) Luna White Chocolate Macadamia bar
With nine grams of protein, this energy bar will give you the pick-me-up you need.
Calories per bar: 190

10) Chocolate 70% Strong Dark
A truly dark dark chocolate.
Calories per 1/3 bar: 170

11) Late July Organic Dark Chocolate Sandwich Cookies
"My new favorite way to get a chocolate fix," one tester said.
Calories per 3 cookies: 150

12) Nature's Path Organic Mmmaple Pecan Granola Bars
A drizzle of maple syrup makes this bar a sweet treat anytime.
Calories per bar: 150

13) Emerald Cocoa Roast Almonds 100 Calorie Pack
Sprinkled with cocoa powder, these nuts can pass for dessert.
Calories per pack: 100

14) Cape Cod 40% Reduced Fat Potato Chips
These are so good, you won't believe they're not full of fat.
Calories per ounce: 130

15) Athenos Whole Wheat Pita Chips
Delish with hummus, great on their own.
Calories per 11 chips: 120         

   

5 Minute Workouts Throughout The Day

Honestly, now that it's Summer your ready to hang out with friends, go to the beach, relax, etc. and don't put working out at the top of your "To Do List"...am I right? "Did you know that short bouts of exercise can add up to the same benefit as if you had done it continuously?" Instead of having to free up your fun schedule to find a time to workout, take 5 minutes throughout your day, to do these short workouts and be fit, energized, and ready to continue on with your rockin' summer body!

Note: Doing every single one of these is not absolutely necessary, but try to fit in as many as you can! Also note, that depending on your age, etc. adjust - For example, if you don't have a job, then the exercise "after meeting" can be done after anything else you are doing during your day. Adjust for what you are doing each day!

START YOUR DAY:

• AS YOU ROLL OUT OF BED

 Get out of bed, roll out your mat, and use this to release accumulated back tension and work your abs. Sit with your knees bent and soles of feet touching. Holding ankles, roll onto your back, then roll back up to sitting. Keep chin tucked into chest. Repeat.

• BEFORE YOU GET IN THE SHOWER

Before you get in the shower, work up a quick sweat by jogging in place. You'll rev your heart rate and increase circulation. A simple jog will do the trick, but to boost intensity, try bending your elbows and pumping your arms, or bring your heels to your buttocks.

• WHILE YOUR COFFEE IS BREWING/BREAKFAST IS COOKING

Waiting for your coffee to brew? Breakfast to cook? Grab some cans or light dumb-bells and take a few laps around the inside of your house, doing bicep curls as you walk. You'll work several major muscle groups as you get your circulation pumping.

• AFTER BREAKFAST

To build and circulate energy, stand in one place with knees soft and bounce for a minute. As you build your momentum, gently shake your wrists, arms, and head, keeping your knees and elbows soft. After a few minutes, slowly come back to a bounce and, eventually, a full stop.

MIDMORNING:

• PARK AND WALK

You've heard this before, but now it's the time to do it: Park several blocks away from where you are going and speed walk there. Or run an errand on foot. Either way, bend your elbows and swing your arms straight back and fourth to boost cardio benefits.

• WHILE YOU'RE ON THE PHONE

Tone legs and buttocks while you are on the phone. Stand with feet wide, toes turned out, hands on hips. Inhale and bend knees, lowering as far as possible; exhale and squeeze inner thighs and glutes as you come back to standing.

• BEFORE A MEETING

Get energized before a meeting with a jump-rope simulation. Stand with your weight on the balls of your feet, heels slightly lifted, knees softly bent. Take small hops, rotating your clenched hands by your hips as if jumping rope.

•  AFTER MEETING

Stand against a wall. Keeping your back on the wall, bend knees to a 19-degree angle (walk out a few steps). Raise arms against the wall until elbows are shoulder height; arms form a 90-degree angle, fingertips pointing up. Hold 1 minute, rest 10 seconds, and repeat.


NOON:

• ON THE WAY TO PICK UP LUNCH

On your way to pick up lunch, hit the nearest staircase and climb to flights, taking the stairs two at a time to maximize the cardio workout while also building leg strength. Head back down the stairs with quick, light steps, then repeat until five minutes are up.

•  BEFORE LUNCH

Boost energy while working your legs, obliques, and back with side crunches. Stand with arms straight above your head. Lift your right knee out to your right side as you bring the elbow to meet it. Return to the starting position, then repeat on the left. Keep alternating.

• BEFORE YOU EAT

Before you dig into lunch, take some time to tone the lower body and raise your heart rate. With hands on hips, step your right foot out 2 feet and bend both knees into a squat. Return to start, then step and squat to the left. Repeat.

• AFTER LUNCH

Don't settle in for the afternoon just yet. Stand a foot away from a wall, arms outstretched and palms on the wall a bit wider than your shoulders. Inhale and bend your elbows, lowering yourself to the wall; exhale, draw your navel in, and push the wall away. Repeat.

• WHILE SHOPPING AT THE MALL

Turn your mall shopping into an exercise stint by taking a full lap around the mall before starting to shop. You will not only add another five-minute interval to your day, but also get a preview of all the stores-so you'll know where to go and shop more efficiently!

• WHILE WAITING IN LINE

Make good use of your time you spend waiting in long shopping lines by working your butt. Squeeze your glutes for a count of five, then release. Keep repeating. This action tightens and strengthens your backside.

MIDAFTERNOON:

• BEFORE EXCITING MIDAFTERNOON ACTIVITIES

Focus and energize before what ever your afternoon holds. Hope feet out and raise arms to shoulder height; pause. Jump feet together and lift arms above head; pause. Hope feet out and lower arms to shoulder height; pause. Bring feet together, and arms down to sides. Repeat.

• AFTERNOON SLUMP?

When that afternoon slump hits, boost your circulation and release shoulder stress. Standing or sitting tall, extend your arms out to your sides and start making large circles, working down to small circles. Reverse direction. Repeat with arms to the front and above the head.

Refresh your mind and body with a fast walk around the office, outside, or up and down hallways. Walk quickly, pump your arms, and resist temptation to stop and chat until your five minutes are up.

EVENING:

• WAITING FOR DINNER TO BE READY

While waiting for dinner to be done (or while it's cooking if you're the one making it), work your major muscle groups. Stand with feet hip-width apart. Lift arms forward to shoulder heights and lower into a squat. Reach up with arms as you jump straight up, landing in a standing position with knees soft. Repeat.

• AFTER DINNER

To help digest your evening meal and leave the day's stresses behind, close your eyes and imagine yourself in a beautiful, snowy landscape. Keeping your stomach drawn in, bring your knees up one by one at a time and swing your arms as if walking through deep snow.

• SHAKE IT

Release tension as you bump up your heart rate by putting on a favorite five minute song and dancing however the mood strikes!

~Exercises and quotes from Body + Soul Magazine. Original article written by Kate Hanley~

Feel good & look good in your swimsuit!

Summer is here and it's important to feel awesome in your swimsuit!! It's no fun not going to the beach or pool all summer and missing out just because of how you think you look in a bikini. Here's some ways you can get ready for a fantastic summer in your fantastic swimsuit!

Put it on and go!
Don't obsess over how you look in your swimsuit in the mirror. Put it on and go! Don't think twice! If you bought it, then that means you thought it looked good enough then, nothing has changed!

Fun and colorful
Buy a swimsuit with a fun print! If your swimsuit is fun and colorful, then more people will be paying attention to your suit, not your body!

Have fun
Play beach volleyball, or a game like marco polo in the pool, anything that is fun! When your having fun you will be less worried and not thinking about what you look like as much. Besides, most of the time the people that look the most beautiful are the ones who are having fun, smiling, and laughing, not the ones sitting on the beach because they are worried about how they look.

Work out
Starting now, do a light work out regularly. You might not see a difference right away, but you will feel good about yourself and over time you will start getting more toned!
(Seventeen Magaize online has great workout videos that are perfect for summer. Check it out here: http://www.seventeen.com/fun-stuff/video-hub/?c=HealthandFitness#v24938882001)

Salty Foods
Try and stay away from a lot of salty foods, they cause you to bloat and absorb water more, and that extra bloating won't make you feel any better about yourself! When you get that craving for something salty, try an alternate with less salt that still satisfies your taste buds :)












Follow these tips and your in for an awesome fantastically fun feel good summer!!

Accidental Low Self Esteem?

More times than not, low self esteem can come from something we aren't even realizing we are doing. Here are a couple of examples, and what to do instead!

Stop analyzing yourself in the mirror

When you stand and analyze yourself in the mirror, you are bound to find things you don't like about yourself no matter what you look like or what you think you look like. Instead of standing in front of the mirror analyzing yourself and finding all of the things you don't like, spend that time finding all of the things you DO like about yourself! It's ok to analyze yourself, but find the things you like about yourself instead!

Surround yourself with positive and supportive people

Pay attention to the attitudes of the people you hang around and how they treat you. Surround yourself and spend your time with positive and supportive people. Don't waste your time on those who make you feel bad about yourself or are insulting. Sometimes you might not even realize you're around those people, so make sure to pay close attention to how negative or positive they are, and their energy they are putting off! 

SMILE :) 

Have you ever thought about how much time you spend smiling versus frowning? When your smiling your more approachable and even feel better about yourself. When you smile, it actually sends a message to your brain that your happy! So even if it's a "fake" smile at first, it's still a smile and a good start! Of course this doesn't mean you have to have a constant smile on your face, but try to make an effort to smile when you can!

What kind of music are you listening to? 

|Pay attention to the type of music you are listening to and the lyrics. Without realizing it, you could be listening to songs with depressing or sad lyrics. Not only is this going to put you in a "down" mood, it's going to be sub consciously sending messages to your brain of how to feel. Choose songs on your playlist with more upbeat lyrics! :) You can still rock out to your favorite song even if it has depressing lyrics, just mix it in with other songs with positive lyrics! 

~All photos courtesy of Getty Images~ 

The power of journaling

"Journal writing is a voyage to the interior" ~ Christina Baldwin

Journal writing is the activity in which we are able to write and express all of our up most personal secrets, lies, doubts, truths, happiness, sadness, and uniqueness. We reflect on our lives and who we are inside and out. Journaling not only helps us realize who we are within, but it helps us realize the person we are striving to be.

Journaling is a powerful exersise that I would suggest to anyone, everywhere, at every age. For as long as I can remember I have kept a journal of some sort and I still have every single one of them saved in a drawer in my desk. I sometimes even go back and read my journal from when I was 6 (it was Hello Kitty of course). It's fun to read and remember the innocence of life then ;)

Whether your journaling takes place in a torn up notebook or a hand crafted woven book, it's a journal and it's YOURS. It's your private space to feel that no one can barge in without knocking and no one can judge. It's the ultimate place for you to feel heard.

Dani California's journal recommendation: 

"The True and the Questions" by Sabrina Ward Harrison

This journal is fantasic and is written by a fantastic writer. Check out her website too at: http://www.sabrinawardharrison.com

Peace & Happy Journaling,

Dani California

Article about self esteem

Today I ran across this great article on body image and self esteem. It explains what influences bad self esteem, how to boost your own, and other great tips! Check it out here: http://kidshealth.org/teen/food_fitness/problems/body_image.html

Peace,
Dani California

Awesome meals for an Awesome You

In a past issue of Seventeen Magazine, I found this awesome chart that had ideas for meals to eat each day of the week that are healthy. Most of the time when we think "healthy meals" you think tofu and spinach right? Well this chart is the opposite of that! It even has you eating out at one meal a day, but eating healthy! Since this was not available online, I re-created the chart using the same foods and ideas. Enjoy!
(Click to make larger)

If you have allergies, are vegetarian, or are picky there are some easy substitutes that you can use instead!
Instead of Peanut Butter use Almond Butter
Instead of Shrimp you can use pieces of Fried Egg or tofu
Instead of turkey or turkey bacon you can use a soy imitation of either (for the vegetarians)

Your eat healthy checklist according to seventeen magazine:
"Build meals around fruits and veggies, then add the lean protien (like chicken, fish, and low-fat cheese) and a healthy carb (like whole wheat bread or pasta"

"Have two to three snacks a day (midmorning, afternoon, and after dinner) and grab a slice of fruit whenever your hungry. If you wait to eat until your starving, it just sets of cravings for sugary, greasy foods."

"If your an athlete, you may need more food for peak performance. Add an egg for protien at breakfast or an extra piece of fruit or yogurt between each meal."

"Aim for three or four servings of low-fat milk, yogurt, or cheese each day to get enough calcium. (It also helps with muscle tone)"

~All information from Seventeen Magazine. www.seventeen.com ~

Self Esteem & Confidence Tips

It’s easy to lose confidence in yourself or get low self esteem sometimes, but here are some tips that can help!

Make a “happy” playlist:
Make a playlist of your favorite songs that make you happy. Try and choose songs that have encouraging lyrics! When your having a down day turn on this playlist! Try not to listen to depressing songs all the time either, this puts you in a down mood.

Make a compliment list:
Make a list of all of the things you like about yourself, then tape it or hang it up somewhere that you will see it everyday! The best place to hang it is somewhere that you will see it before leaving your house for school in the morning (The bathroom mirror is actually a great place!)

Compliments instead of insults!
Replace personal insults with compliments or one of the things from you list ^^. Sometimes it becomes a habit to insult yourself without realizing your doing it. Try and break the habit by replacing any insults with a compliment or something you like about yourself!

Don’t doubt you who are
Always stay true to who you are and don’t doubt that. Don’t second guess who you are based on what others think!

Hang out with good people
Hang out with people that make you feel good about yourself and compliment you. Don’t waste your time on those who make you feel bad or make you lose confidence in yourself!

Take care of YOU
Remember to take care of yourself, and sometimes a little pampering doesn’t hurt! ;) Take bubble baths, eat chocolate occasionally, wear lotion that smells good, write in a journal, etc!

Welcome!

Hi everyone! Welcome to the Free to be Me blog. This blog is all about self esteem, confidence, health, fitness, fashion, and so so much more! Most of you have probably found this blog off of my website, but for those of you who don’t know me I’m Dani California. I’m a teen fashionista and actress that likes to express who I am through fashion, and I like to encourage others to do the same. Check out my website if you haven’t already: www.danicaliforniaoutfits.com

Please feel free to leave comments! I am so excited to be introducing this brand new blog to you all :)