Posted 15 days ago by Emma Brown

Students across Britain (and everywhere else too!) face a daily struggle: They’re not getting all the essential ‘good things’ that lead to a healthy lifestyle. It’s very hard to feel great when you’re living off of pizza, burgers and chips in your dining hall.

Trying to eat five servings of fruit and vegetables a day can leave you feeling like a rabbit and making sure you’re getting all the necessary vitamins from your diet can puzzle the best of us.

So, we thought we’d give you a  guide to staying in shape and being healthy, which doesn’t require you to sign your life away at the gym.

Step One: Vitamins on the cheap

For as little as £29 in some stores you can purchase all your necessary vitamins and cod liver oils to keep you feeling and looking fresh.

Vitamins A and Riboflavin (B-2) are perfect to counter those pesky spots and blemishes while Vitamin E will make your red blood cells live longer, as well as helping your immune system work at its full potential. Essential when you’re feeling weak after a weekend partying.

Step Two: Smoothies

The best way to make sure you’re getting your 5 a day is with a blender and a bunch of fruit. Avoid buying ready-made smoothies as these can often be expensive.

Making your own allows you to alter the flavours and ingredients, coming up with new recipes each day and sharing them with mates. Once you’ve tasted your lovely creation you may find it difficult to stop, resulting in six, seven or even eight servings of fruit and veggies each day.

Blenders aren’t too expensive and a lot of dormitory buildings have ice machines on each floor. If your’s does not, consider purchasing a mini fridge with a small freezer.

Step Three: Choose Diet

Calm down, we’re not saying go on a diet here. Simply, instead of choosing the full-fat products that are available choose the diet or zero sugar option. All the unhealthy drinks and food you consume add up and if you make small changes to your diet like this the benefits build up and will have a positive effect.

Instead of the full fat milk try semi-skimmed or the red topped no fat, instead of white bread try brown. You get the idea.

Step Four: Get Active, Get Moving

Save valuable money that could be put to better use going towards your summer and cycle or walk to your lectures or to work. That £20 petrol money or £10 weekly bus ticket will all add up after a few weeks leaving you with a nice bit of dough for your holidays.

You’ll also be living a more active lifestyle in doing so, getting exercise daily and keeping you in shape. Try it out and see if you notice a difference in your body’s shape after a five week period.

Step Five: Take Up a Sport

Remember when you were younger and you played every sport imaginable? Me neither. For some, joining the football team, tennis club and having swimming lessons every week was regular routine, others stayed home and played Crash Bandicoot to the early hours of the morning.

It’s not too late to take up a sport though and if you can get your friends involved and form a team it can be great fun. Some sports only require one mate like squash or tennis, so you should be able to find at least one person to get active with.

How do you stay fit and healthy when you’re away at University? Let us know in the comments below!

Posted 28 days ago by Amanda Raye

Do you sometimes feel run down and exhausted before, during or after your workout? You’re possibly not giving your body enough electrolytes, protein, vitamins and minerals.

In order for your body to perform at its best, you must listen to your internal cues (fatigue, aching muscles…). Try adding one of these pick-me-ups to your diet and see if it improves your performance.

Protein Powders

Protein powder for sports nutrition is used by many fitness buffs out there as a way of enhancing their workout. It’s a great way for wannabe bodybuilders, athletes or anyone else who wants to up their dose of protein each day, especially if you aren’t a meat eater and have issues with nuts, beans or spinach.

You can choose from whey, milk, egg and soy protein formulas; it’s worth trying them all out to see which suits you best. There are hundreds of recipes out there for tasty protein shakes, so it’s simply a matter of finding out what tickles your taste buds!

Energy Gels

They’re supposedly great for helping with endurance, and if you’re embarking on a long distance run, bike ride or another big cardio session, then maybe you should give these a go.

Because most energy gels have no protein, fat or fiber, they’re quite easily digested. Take one 15 minutes before starting your session and then again, 45 minutes into your workout.

Eggs

The yolks you find in eggs are naturally high in B-vitamins, but contain saturated fat. The whites, on the other hand, are a great sources of protein and low in fat. Try 1 whole egg and 2 egg whites for a lean pre-workout snack.

Water

Never underestimate the power of H20. Your hydration status can determine your energy levels, and water transports nutrients in the blood that you use for energy. Without it, your body can’t metabolise the food you eat.

Pumpkin Seeds

Pumpkin seeds, a good source of protein and healthy fats, also contain magnesium, phosphorus, zinc and manganese. They can give you that little extra boost and keep you on the treadmill a bit longer.

What’s your ultimate fuel to help you get to the finish line?

Posted 33 days ago by Amanda Raye

During the winter months, it’s common for people to seek out filling, stodgy foods as a form of comfort from the icy temperatures outdoors. We crave pie and mashed potatoes soaked in gravy followed by sponge cake drowned in custard. Mmmm.

But as daffodils begin to bud and lambs start frolicking around in fields, lighter dishes become more appealing, and many begin considering healthier snacks and meals in order to get ready for summer. Instead of going for the Doritos, ice cream or macaroni and cheese, have one of these delicious and healthy snacks instead.

Nuts

If you are thinking of embarking on a healthier diet this summer, almond nuts are a great way to start. Great on their own as a healthy alternative to chips, or sprinkled on salads and cereal. They are also packed with health benefits. Over time, studies have shown that these delicious little pellets of goodness can reduce risk of heart attacks, lower cholesterol, help build strong bones and teeth and can aid in weight loss when consumed in moderation.

It’s not just eating the nuts which will help you eat healthier this summer. Delicious and healthy almond milk is the perfect summer swap on your cereal or in a fruit smoothie.

Frozen Yogurt

Summer is characterized by warm weather and ice cream, but with a high sugar and fat content, our favorite ice creams aren’t always the best choice for our bodies. Luckily, frozen yogurt is now readily available in supermarkets and cafes across the country. In a wide range of flavors, frozen yogurt – also known as “fro-yo” – is equally as yummy as ice cream, but often with only half of the calories and fat. Serve with fresh fruit for the ultimate summer treat.

Spiced Up Salads

Salads have always been a classic summer staple for those pursuing a healthy lifestyle, but traditional recipes such as Chicken Caesar and Tuna Nicoise can become a little dull. Spice up old-school salads with walnuts and sesame seeds for an added hit of protein and crunch.

Or seek out new recipes for salads incorporating ingredients such as mackerel, pesto, broad beans and avocados. Ditch the boring old French dressing and get creative by making your own. Olive oil, garlic, lemon juice and balsamic vinegar make for great base ingredients; then you can cater to your own personal tastes with added chillies, basil, honey, ginger, oranges, blue cheese or anything else you can find in your cupboards.

The most important thing about healthy food swaps this summer is fun, discovery and enjoyment. So find out what you like and make the most of the light dishes that can be created. Happy health!

Posted 33 days ago by Alexandra Jacobs

Ok, so it might not be as warm as we’d have expected for this time of year, but I’m positive now that summer is on its way. This means one thing if you’re body conscious — it’s almost time to flaunt your figure in that padded bikini. Gulp.

Printed Bikini: $68 at Swimwear365 

But with summer nights right around the corner, and more and more people cramming in a post-office workout at the gym, paying a monthly fee to pound the treadmill in a sweaty, overcrowded gym hardly sounds tempting, does it?

That doesn’t mean you need to boycott working out all together – oh no, your bikini body won’t come that easily I’m afraid girls. Instead, you need to make the most of both of these:

• Warmer weather
• Free spaces to exercise in your area

Here are my tips on effective & frugal workouts that promise to whip your figure into tip top summer shape in no time at all – no gyms allowed!

Run

Seriously, I can’t stress this enough. Running is one of the best forms of cardiovascular exercise, so if you want to burn fat fast, it’s the best way to go. Summer time is peak race season, so pick an event to train for, whether it be a 5k fun run, a 10k race or your first half-marathon. This way you’ll give yourself motivation and a clear goal.

Training with someone can help keep up momentum and push you to achieve your goal so pick a jogging buddy for a bit of healthy competition. It’s also a great way to spend some quality time enjoying the great outdoors.

Some people complain that running can be tough on their joints, and if you’re finding that you’re affected by this, why not try cycling? It’s another great form of cardio exercise and it’s much easier on sensitive joints.

Room Antics

No, nothing like that… I’m talking exercises you can do in your bedroom, living room, kitchen, garden, shed, wherever, that are free and don’t require equipment! Here’s a quick-win exercise to get you started:

The Slider – you’ll strengthen your abs, core, shoulders and legs

Start in the push-up position with each foot resting on a folded towel or yoga mat (this works best on a vinyl floor, such as in your bathroom). Slide your right knee towards your chest, keeping your left leg out straight behind you and your back straight. Slide your right leg back and repeat on the other side – this is one rep. Do 20 reps as quickly as you can, keeping your abs tight the whole time.

Walk to or from work

Obviously, this will depend on how far away you live from work, but if you can, aim to do this once a week – it’s lighter in the morning and evening now, meaning the trek to work should be quite pleasant (well, as nice as exercising before and after work can be…). If you can’t walk the whole way, try getting off the bus / train / tram a stop or two early – those extra steps count!

In a gym-less bid to get fit for summer, remember girls, it’s all about adding up the little things. That’s when you’ll really start making a difference.

Have low-cost tips for getting fit to share? Let us know in the comments below!

*This post was presented by Swimwear365

Posted 36 days ago by Amanda Raye

Smoothies are a great way to start your morning, but going out for smoothies can get pricey — about $8-$12 for a medium. Making them at home will save you tons of money, plus it gives you some leeway to experiment. Try this one using ingredients that may already be in your kitchen!

Vegan Almond Smoothie

• 3/4 cup Trop50 Orange Juice
• 3/4 cup Vanilla Almond Milk
• 1/2 Banana
• 1 cup of ice

* add a scoop of soy protein for even more satisfaction!

Do you have an amazing smoothie recipe to share? Tell us in the comments below or email it to hey@brokeandchic.com

Posted 38 days ago by Jessica Cooper

Lemon is so blessed with natural healing properties that no part of it should go to waste. Lemons have many widely known uses, adding a refreshing zest to your water, cleaning household items, and adding flavor to numerous dishes.

However, many people only consider using its juice and pulp. If you’re only using the juice and discarding the peel, you may be missing out.

So what are the major advantages of using the whole lemon?

1. It gives you more vitamins.

Lemon peels contain as much as 5 to 10 times more vitamins than the lemon juice itself. To name a few: Vitamin C, Vitamin A, beta carotene, folate, calcium, magnesium, and potassium.

2. It helps in fighting cancer.

Lemon peels are health rejuvenators in eradicating toxic elements in the body. This means that lemon peels help rid the body of carcinogenic elements. Lemon peels consists of components known as salvestrol Q40 and limonene, which are known to fight against cancerous cells in the body. Also, the flavonoids present in the peel are known to be effective when it comes to curbing the division of cancerous cells.

Therefore, consumption of lemon peel is known to be a preventive measure against development of various types of cancers including breast cancer, colon cancer, and skin cancer. A study revealed that consumption of hot tea with lemon peel has proved to be beneficial in preventing the development of cancer cells.

3. It improves bone health.

Lemon peels have lots of calcium and Vitamin C. Consuming lemon peels will help prevent osteoporosis, rheumatoid arthritis, inflammatory polyarthritis, and other bone conditions.

4. It decreases cholesterol levels.

Digesting lemon peels will help lower the LDL cholesterol, or the bad cholesterol through its polyphenol flavonoids. Vitamin C and vitamin P help in clearing the blood vessels, preventing or minimizing the risks of developing the interrelated conditions like high blood pressure, heart disease and diabetic heart disease.

That’s what we’ve been wasting!

Here’s a tip on how to use more lemon peels in your diet:

Freeze whole, organic lemons and keep them in your freezer. Then grate the sprinkles of lemon peel over your meals, in your drinks, and on your soups for a fresh flavor and a bit of the lengthy list of benefits above.

Enjoy your lemon peels!