The Secrets Of Good Health

Lots of us work hard to achieve that natural, healthy glow look. We spend hundreds on makeup and hair products to help create the illusion of vitality and youth. But naturally healthy skin and hair are signs that we have been looking after our bodies well. We know it’s a great look to have, so how can we have it naturally?

Good health doesn’t just offer us good looking skin and hair. Healthy eyes shine brightly, making them more attractive too and good health gives our immune system a boost. This can mean fewer days being ill because nobody looks good with a cold! Another sign of good health is an abundance of energy. We have focus and drive. We can leap out of bed in the morning feeling good about the world.

Good health is easy to achieve in theory, but the discipline and commitment you need to maintain it can be quite a challenge. This time of year makes it particularly tough to do because of all the parties and festive meals. However, everything in moderation is a good motto to have. Don’t deny yourself that glass of wine, just don’t do it every day and enjoy the flavor of the foods you love without filling up on them. 

Fruit bowl.jpg

5demayo is the source of this pic

 

We all know a good diet is essential to good health. But not many of us know what goes into a good diet. Generally speaking, a variety of fruit and vegetables each day is a good start. You also need protein from lean meat or beans. Calcium is essential for good teeth and bones. Contrary to some beliefs, you need certain fats in your diet. Fats from some fish and nuts are very good for you and we all need a healthy amount of carbohydrates.

Sometimes it’s hard to get everything we need from a regular diet. Vitamins, minerals and other dietary supplements can help. You can find a wide range of options with Tiens products online to help give you an idea of what you might be lacking. We’re all different, and we all have different diets and different needs. You can always speak to a health care professional or nutritionist to give you advice about your specific requirements.

Regular physical activity is essential to good health. It keeps the circulation going and encourages our natural bodily processes. Sitting for long periods can be very detrimental to our health. We just weren’t built for it. Keep your body moving as much as you can. Even a short walk every hour or so can be beneficial and always rehydrate with plenty of water. 

The final key to good health is good quality sleep. You don’t need lots of it, but seven to eight hours every night is beneficial. The body renews itself, and the mind carefully files away all your sensory input and memories efficiently. This aids concentration, memory, and good mental health. It can also help you maintain good emotional health, as good sleep promotes calm and balance.

Cheers to staying healthy and well all year round!!


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6 Important Things You Need to Know to Strip Fat

Do you wish you could get rid of that areas on your body that annoy you? There are some important things you need to know if you’re going to strip that fat. Read on to learn how to do it properly:

 

1. Fat is Not the Same as Weight

Fat is not the same as weight, so you need to get that out of your head if you’re going to strip it properly. It isn’t about weighing yourself and watching the number go down on the scales. It’s about watching your body get smaller, even if your weight stays the same. And that can easily happen when you’re losing fat and not weight! Losing fat makes for a leaner appearance, but losing weight might not make any difference at all.

yoga, workplace wellness, the kashonna files

2. You Need to Work Smarter

It’s all about working smarter when you want to strip fat, not harder. You need to do a mix of exercises to get it off as best as you can. HIIT, steady state cardio, lifting, and plyometrics are all brilliant exercises for getting that fat off. That means you can’t hop on the treadmill for 3 hours and think you’ve had a great workout.

 

3. Consistency is Key

You need to be consistent if you want to get rid of that fat for good. You can’t do 2 gym sessions a week and expect it to come off. You can’t get upset about the results you didn’t get with the effort that you didn’t put in! Make sure you stick to your plan to a T to get the results you want.

 

 

4. Measure Your Results Away from the Scales

Do not step on the scales when you’re trying to strip fat. As mentioned before, weight and fat are two different things, so measure yourself instead. If you’re getting smaller, you’re stripping fat. If you’re not, something needs to change for you to break out of your plateau.

 

5. Your Diet is So Important

Your diet is more important than the exercise when it comes to stripping fat. Don’t just pick up low calorie foods or ‘low fat’ foods or anything like that. Foods that are marketed as diet foods are a big no no. You want natural foods. Foods that fill you up, make you feel good and make you look great. Lots of vegetables, lean proteins and healthy fats.

Keep the carbs lower when you’re trying to strip fat, but don’t cut them out completely. You don’t want to end up having a binge! Supplements can help too like if you  buy garcinia cambogia or something else that can help.

infused water, the kashonna files

6. Water is a Must

Drinking lots of water is a must. Gradually build your intake up if you’re not used to it. Start by having 2 liters, then work your way up to 3. You can probably have around 4 liters safely when you’re exercising too, but make sure you feel ok. You don’t want to dilute your body too much and have an overdose of water in your system... not good!

 

Sound Off: Share some of your fat burning tips below.


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My Top 4 Reasons Why You Should Love Being Healthy

I am one of these people who loves being healthy. As I have mentioned before, I am not a fan of medicine, so I always like to ensure that my body is as healthy as possible. I exercise regularly, eat the right foods, and always try to be the healthiest that I can be.

 

We are lucky to live in a time where being healthy is easy. Almost all grocery stores and supermarkets stock healthy foods, and thanks to YouTube, we can exercise for free in the comfort of our own homes. So when it comes to being unhealthy, we don’t really have an excuse, do we? 

For me, being healthy is a way of life, and it should be for you too. Still not convinced? Then make sure to keep reading, below:

A balanced and healthy lunch. 

A balanced and healthy lunch. 

You’ll be less likely to contract infections

Winter is on the way, and with it comes all those pesky colds and nasty winter vomiting bugs. If you want to protect yourself from them, all you need to do is start putting the right things into your body.

Did you know the foods that you eat have a direct link to how happy and healthy your body is? The more vitamins and nutrients you get each day, the stronger your body will be when it comes to fighting off infections.

 

You’ll lose weight

If you are few pounds heavier than you should be, by swapping to a healthier diet, you’ll lose weight. Don’t get me wrong here, no matter what shape or size your body is that’s fine, but if you want to be healthy, getting rid of excess fat is crucial.

That doesn’t mean being super skinny - we’re all meant to have a small amount of fat on our bodies. Simply by swapping from snacking on junk food to fruit, you could lose up to two pounds a week. That means that in a month, you could lose a massive eight pounds.

 

Cheaper health insurance

Did you know that by being healthier, your health insurance premium could be lower? That’s because, when you take out health insurance, the cost is worked out based on how much of a risk you are considered to be.

People who are deemed "unhealthier" are more prone to health conditions, like diabetes, meaning that insurance is more expensive. That’s why, when it comes to your insurance, the healthier your body is, the better. Plus, by getting a better insurance policy, you will have access to better medical care, such as at one of the Urgent Care facilities.

 

You’ll get a better night’s sleep

Many people don’t realize it, but by being healthy, you will sleep better. If you eat the right foods and exercise regularly, you will find getting a good night’s sleep much easier. Often, the sugars in junk food can lead to insomnia, as they leave you feeling hyper from all the sugar.

 

Sound Off: What are some reasons that keep you motivated to stay healthy OR to start a healthy regimen?


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5 signs it's time for an Eye Exam

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Booking an eye exam probably isn’t at the top of your to-do list. But, it should be! The health of your eyes is every bit as important as your skin, your teeth and the rest of your body. As we grow older, our eyes suffer damage, and wear down. It often happens very gradually, and you may not even notice it. One minute you’re fine, the next you’re squinting and squeezing your eyes to see the TV! If that sounds familiar, it’s time to book your next eye appointment and get things checked out. Nowadays, it’s no big deal either. You can discreetly wear contact lenses and no-one will ever know. On the other hand, you can make a super-cool pair of glasses work for you. If you haven’t had one in a while, here are the major signs you need an eye exam.

You’re straining or squinting - Often we find ourselves squinting to see things in the near distance. You may even have passed this off as normal behaviour. But don’t; it means your eyes aren’t functioning as they should. You’re trying to limit the amount of light into your eye in order to focus correctly. Next time you catch yourself doing it, book an eye exam!

You get headaches - Headaches are often linked to poor eyesight. As your vision changes, your brain has to work harder to make sense of the images. The strain puts additional pressure on your mind and presents itself as a headache. If you’ve been suffering from more headaches recently, it could be a sure sign of vision problems. 

Eye fatigue - Do you ever get that feeling of heavy eyes? You wake up in the morning, and your eyes feel tired and exhausted. If you do, it means they’re working too hard. They’re straining to see simple things, and you’re suffering the pain for it! Keep going and it’s going to have an effect on your overall energy levels and health. 

Your everyday lifestyle wears down your eyes - There are certain things we do every day that are bad for our eyes. From staring at computer screens to reading to smoking, it all wears our eyes down. It causes them to work harder and puts additional strain on the cells and muscles. As they’re such simple, everyday things, you won’t notice the damage. Only when you get an eye exam will you appreciate the problem.

You haven’t had one in a while - Experts suggest you should take a test every two years. It’s easier and cheaper than you think too. For example, the average eye exam cost without insurance can be as little as $30. Budget solutions are out there if you look for them and you’ll thank yourself. So, if you haven’t had one in the last 24 months, schedule an appointment now. 

Cute eyeglasses- the kashonna files.jpg
stylish glasses- the kashonna files.jpg

If you’ve read anything in this post that you can relate to, you need to see a specialist. Ignoring eye problems will only exacerbate the problem, and lead to further vision loss. Take care of your eyes, they are special!

Everything You Need To Know About Yellow Teeth And How To Avoid Them

We all want to maximize our natural beauty. Preparing our skin and keeping it healthy is just a small part of it. We also spend a lot of that time reapplying makeup and tidying up our hair throughout the day to make sure we are still looking as good as we did when we left the house for work. At bedtime, we have our nightly routines for healthy skin care. The makeup comes off, and our skin is re-hydrated and replenished with a night cream before bed. Somewhere in there, our teeth have just a few minutes of attention, but dentists are now recommending so much more.


Having white teeth is still considered a cosmetic procedure instead of an essential part of our oral health. None of us could bear it if our teeth were anything but bright white and healthy looking. Natural tooth color isn’t quite that white though. As we age, the enamel becomes stained by what we eat and drink. Older teeth also tend to have thinner enamel. This makes the yellow dentin more visible. There are several options for restoring or improving the whiteness of our teeth. Teeth whitening is important if you want to look your best.

Despite all our beauty efforts, it could be our teeth that let us down first. When we meet people, we naturally smile so their eyes are drawn to our lips and teeth. This is why it is essential to make sure our teeth are perfect. Keep them looking perfect with a bit of extra effort between meals. Some dentists suggest brushing straight after meals can damage the enamel, but few would steer us away from flossing after every meal. This gets all the little bits of food away from our teeth and out of the gums to help us avoid getting staining and cavities between the teeth.

Our diet goes a long way to making sure our skin stays hydrated, blemish free and glowing. The same goes for our teeth. If you are in desperate need of a coffee in the morning, try swapping it out for a caffeine tablet that won’t stain your teeth. Chew gum to help your saliva fight plaque and loosen stains. Enjoy more vegetables than fruits because fruit can contain enamel damaging acids. Drink plenty of water and rinse your mouth after meals.


White teeth are a sign of youth and good health. If your teeth are white, you are more confident in your smile, which naturally draws people to you. If you don’t have brilliant white teeth, red lipstick will tell on you. Instead try shades of plum and pink to hide any off-white shading your teeth may have. You can get your teeth whitened professionally to bring your smile back. Avoid white clothing if you have yellow teeth too. If you have a blue-tinge to your eyeballs, this can make your yellow teeth stand out even more. Try some eye drops to refresh your eyes and a professional whitening for your teeth.

 

How do you keep your teeth white?

3 easy recipes for a Detox Bath

Detox Bath

Who doesn't love a steamy... hot.... relaxing bath after a long stressful day?! Even better, what if I told you, you can make that bath even more enjoyable by detoxing!

Detoxing (short for detoxifying) is a way in which you remove toxic substances from the body. This could include poisonous substances, impurities, etc.

Here are 3 natural recipes that are simple and inexpensive to try that can boost how you feel (and maybe) improve on your health! 

Salt Detox Bath Recipe

  • 1/4 cup Sea Salt 
  • 1/4 cup Epsom Salt
  • 1/4 cup Baking Soda
  • 1/3 cup Apple Cider Vinegar
  • Favorite essential oil 

Dissolve Salts and baking soda in boiling water and put in a jar and set aside. Fill tub with warm/hot water and add apple cider vinegar. Pour salt mix in and add essential oils.

Soak in bath for at least 30 minutes. Please Note by doing a detox bath, you may feel tired or lightheaded when you get out. 

This bath is great for soothing skin irritation, boosting magnesium levels and overall detoxing.

Clay Detox Bath Recipe

  • 1/2 cup bentonite clay
  • 1/2 cup epsom salts
  • essential oils if desired

Dissolve the epsom salts in a warm/hot bath and add essential oils if desired.

For the clay, you have two options:

  1. Using a PLASTIC SPOON, vigorously mix clay with a small amount of water until the clumps are mostly dissolved. Add mix to bath and soak for at least 20 minutes.
  2. Mix clay with a small amount of water to make a paste and stand in the tub with water and rub the mix over your body creating a mask and let dry for at least 5 minutes before sitting down. Soak in the bath for at least 20 minutes and wipe off any remaining clay.

This bath is good because the clay binds to heavy metals and epsom salt help to pull a toxins from the body while restoring magnesium levels.

Oxygen Detox Bath Recipe

  • 1.5 cups of Hydrogen Peroxide
  • 1 Tablespoon dried Ginger Powder

Fill the tub with warm/hot water and add the hydrogen peroxide and dried Ginger. Soak for at least 30 minutes.

This can help during a cold because the ginger helps clear congestion and/or alleviate body aches. It can also be helpful for allergies or skin irritation.

 

Important: I'm no doctor! I'm just sharing info that has either worked for me or others I know so please seek advice from a medical professional if you have any doubts or if you're pregnant or suffer from any health conditions. 

Getting Fit w/ Kleenex Style

As you may know by now, I LOVE to workout (hence why I started my own fitness and nutrition company) and of course working out produces sweat. When I don't have a towel handy, I definitely reach for tissue.... so why not Kleenex??

Kleenex has redesigned the way you view tissue by creating new and stylish designs! I love the fact that I can coordinate the tissues to match my workout outfits and these small packs are a handy way to grab one when you need it most!

Aren't these designs cute???

To celebrate Kleenex’s 90th anniversary, they’re bringing you another innovative first: The Kleenex® Style Studio. It’s a fun, inspiring way to discover more of the Kleenex® Brand designs and products you love. And maybe even a few that’ll take you by surprise.

Have you seen all the new patterns and amazing color choices? Make sure you check them out here! Also check out the fabulous designs of Isaac Mizrahi as the newest designer to partner with Kleenex

Disclaimer: This post was sponsored by Kleenex via Linqia, but as always, all thoughts and opinions are my own!

Why your body needs Protein..... and lots of it!

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Protein is VERY important for your body and although this is the case, many people tend to steer away from it for lack of knowledge or a "fad" diet claiming that if you cut down on it, you will lose X amount of pounds. While it is true that you will lose pounds alright, you will become at risk for serious medical conditions.

Why Protein is important.....

  • Helps you lose.... maintain.... or gain weight.
  • It's comprised in every cell of your body.
  • It's an organic compound made up of 22 amino acids (the body's building blocks).
  • You will find it in your muscles and organs.
  • Your body uses it to build and repair tissues AND produce enzymes and hormones. 

Your body thrives off of 3 macro-nutrients...

  1. Carbohydrates
  2. Protein
  3. Fats

Researchers say that your daily intake of protein should be 10-35% of your daily total calorie intake

Lack of protein can cause loss of muscle mass, decrease in immunity (making you susceptible to sickness) and weakening of the heart and respiratory system. Protein controls hunger, because when you absorb it, it sends a signal to the brain to decrease your appetite.

Do you see now why Protein is important?

If you are someone not really big on Protein, or you just can't seem to find the time to get your daily intake of it, Herbalife Protein shakes are a good way to get all of the Vitamins, Nutrients and Protein that your body needs, in a delicious shake form.

To find out more about Herbalife Shakes, visit 

www.goherbalife.com/cwebster

Aurorae Northern Lights Yoga Mat Review

I am so excited to review Aurorae's Northern Lights Yoga Mat because I actually just starting teaching Yoga and Cardio workouts at my studio and I was looking for a good mat!

There are a few things that I LOVE about this mat....

  1. I like the fact that this mat is longer than traditional mats I've seen and tried. I am 5'8 so I'm loving that my tall frame can fit on the mat.
  2. The mat is slip resistant. When I am teaching my high intensity workouts and my palms get sweaty, I love the fact that the mat provides a good grip for me.
  3. This mat is so comfortable! When I am teaching Yoga, it's important to me that my mat makes me feel relaxed and this one does just that (and it feels great on my bare feet)!

I love the fact that this is a small company and that the founder actually does Yoga, so in creating the mats, as a Yoga student, he understands the comfort and relaxation level that you must be at to benefit from the class. He used this as motivation in creating the products.

I would definitely recommend this mat to anyone that teaches or practices Yoga or any type of workout where you use the floor.

Aurorae sells the best reviewed yoga mats, yoga apparel,and yoga and meditation accessories online. You can browse their yoga mats, yoga bags, yoga apparel and other yoga accessories here.

DISCLAIMER:  This post was sponsored by Aurorae . I was given a Yoga mat to review, but thoughts and opinions are my own. 

Teaching my Cardio Kick Fusion Class using thd Aurorae mat

Teaching my Cardio Kick Fusion Class using thd Aurorae mat

Overnight Oatmeal Recipe (via Betty Crocker)

from www.BettyCrocker.com

from www.BettyCrocker.com

So.... I've decided to embark on this 21-day cleanse program from Herbalife (Lord help me). Although I tend to eat healthy 75% of the time, I decided to find other alternative/recipes that I can try so I won't get tired of eating the same types of foods.

Here is a recipe via Betty Crocker that I wanted to share with you all b/c it is YUMMY and perfect for those 2AM hungry growls. 


INGREDIENTS

container (6 oz) Yoplait® Original 99% Fat Free yogurt, any flavor

1/4 cup uncooked old-fashioned or quick-cooking oats

1/4 cup fruit (see ideas below)


DIRECTIONS

1. In container with tight-fitting cover, mix yogurt and uncook

ed oats. Stir in desired fruit.

2. Cover; refrigerate at least 8 hours but no longer than 3 days before eating.


For tips on adding different types of fruit, go the the Betty Crocker link below...

http://www.bettycrocker.com/recipes/color-your-own-overnight-oatmeal/84bbf6d6-2080-4ff4-8b17-b022dc64b3e8