Tuesday, 16 October 2012

Strategies to Stick to Your Diet and Get Fit!!!!

I'm a firm believer in the fact that you can make your body do anything if you work hard and keep doing what you should!! BUT it's easier said than done right?
The challenging part is telling your brain to eat this and not eat that, to exercise and not be lazy, once you have your attitude right and you are determined and focussed, you can achieve great success.
Currently at this moment in time im lacking motivation and enthusiasm, I've spent my weekend devouring caramel popcorn, choc chip and vanilla sponge cake, cheesecake flavoured patchi chocolates and many other detrimental things, The upside to this is that im a moderate eater, i indulge but dont over indulge, the downside? I seldomely indulge, so right now im left feeling pathetic as if I have NO self control. To remedy this I am staying out the kitchen, I've eaten a good healthy lunch and now im sitting with water... Everytime I crave something I will drink water!
try it...it works for me everytime!!
Sometimes, regardless of the fact that you know you should workout, you just somehow can’t convince yourself to. In fact, you have pretty much become a pro at convincing yourself otherwise. You are able to justify exactly why you don’t have to work out and why it’s ok for you to eat that entire bag of M&Ms — until the next morning when you regret that decision. Here are 10 ways to motivate yourself to stay on your fit plan.
1. Psych Yourself Up!:
Pretend you’re a boxer, a marathon runner, a professional athlete, be a fast running gazelle — it sounds corny, but it works. Get yourself in that mindset, be the boxer, get yourself pumped up, channel Rocky if you want. See it, feel it, see the environment you would be in. The point is to get your head in the game and out of your “I don’t feel like working out” head.

2. No-More Piggy Bank:
Every time I REALLY don’t want to work out, but do anyway, or every time I SO BADLY want a brownie but make a cup of hot water and lemon instead, I put R5 in my No-More Piggy, also called a “Fit Bank.” Once it adds up a bit, I get to spend it anyway I want! Then when I’m strutting around with my new shoes , I’ll be able to think “my workouts and fit mindset bought this for me…”
3. Photo at your Heaviest:
If you have an old pic at your heaviest, place it where you will remind yourself to get fit. So, if food is your issue: put it in the kitchen — on your fridge, in your pantry, in your freezer, on your counter — wherever you are going to see it before eating foods that you know you don’t need to eat. If your issue is exercise, put that pic on your closet door to remind you to grab your sneakers, put it next to your alarm clock so that when you go to hit “snooze” you see it and decide to get up and exercise instead.
4. Photo at your Thinnest:
Same idea, but reversed. Yes, this is a serious glamour shot, a picture of you flexing your muscles or looking sexy in a bathing suit. Why? Because some people are driven by the positive, and others are driven by the negative. What type are you?

5. Accountability Chart:
Create a chart, writing down your weekly fit plan, tape it to your refrigerator and every time you workout, check it off!
6. Tester Jeans:
If I’m on the verge of eating that or not working out when I know I need to, I just try on my tester jeans. They are my scale alternative when it comes to gauging my body size. For me it’s less how much I weigh and more about how I feel and how big/small I am. I know that the scale stresses me out and I obsess over the number. If I feel like my testers a little tight, I don’t even hesitate — I put that cookie down or I tie on my sneakers and head out for a run!

7. Skinny Jeans in the Kitchen:
Literally hang your skinny jeans in your kitchen or pantry so that every time you walk in to “see what’s new in the fridge” or do some emotional eating in hopes of making yourself feel better (which will ultimately make yourself feel worse) you see those skinny jeans hanging there and realize that, while those 10 seconds of taste bud bliss as you down that bag of chips will be heavenly — if you avoid that daily bag for a month, you will be slipping, as opposed to squeezing, into your skinny jeans. And in the end, nothing tastes as good as skinny feels.
8. Post-Its in the Pantry:
Find yourself opening the refrigerator door and eyeballing everything (as if you don’t already know what it’s stocked with), perusing the pantry, and riffling through the freezer, even when you’re still full from dinner? I do. Waaaaaay too often. I am great at late-night self-convincing that enjoying a few (or a heaping handful) of M&Ms is “okay” and that, no, I won’t regret it in the morning. Instead, I place Post-It notes with little reminders that I shouldn’t eat that cookie, alternatives to eating that cookie, and, worst case — the result of eating that cookie: weight gain.

9. Strip!:
If you’re having a hard time motivating, strip down to your eco skivvies and face yourself in the mirror. It’s not about looking for flaws, it’s about looking at where you stand right now and being honest about it. Yes, I could use a run right now. No, I really don’t want to paste that cookie to the side of my thighs…
10. Say It Out Loud!:
Yes, if you are about to mindlessly snack, take it out of your mind and make the announcement: “I am now eating this entire bowl of leftover pasta because I’m bored, not hungry, even though I know it will go right to my butt.” If not working out is your issue. Say “I am not going to work out right now because I would prefer be lazy and not address the fact that I need to get healthy. I am making the decision to prolong and even worsen my health and make my weight loss journey take even longer.” Chances are your statement will make you think better of it.
I’m not a big fan of “dieting” — a word that conjures up images of hunger and chewing on celery or doing some kind of fad diet — but I do believe in trying to eat a healthier diet.
Don’t diet, but do stick to a healthy diet, in other words.
But that’s easier said than done, as we all know. The healthy diet goes out the window around the holidays, for example, or when there’s a family party or a function at work full of unhealthy food, or when we go out to eat with friends, or when we go to a movie or amusement park or the beach, or when … well, you get the idea. There are lots of ways to get off a diet.
And there are just as many ways to stick to your healthy diet.
I’m not perfect, by any stretch of the imagination, and I often will give in to temptations. But I’ve gotten better over time, partially because practice makes perfect and partly because I’ve learned a lot of great tips!!
So today we’re going to look at a few of the tips and tricks that I’ve found useful in sticking with a healthy diet.
1. Know your motivation. I have a friend,  who is getting healthy so that she’ll be able and well to have a lovely future and lots of opportunities. When she gets tempted by evil junk food, she asks herself whether she’d rather eat the sweets or look forward to a bright future. When you have a powerful motivation like this, and remember what choice you’re making whenever you face temptation, it’s easier to be strong when you’d otherwise cave in.
2. Take it in gradual steps. You don’t have to overhaul your diet overnight. I highly recommend changing your diet in small steps — just drink water instead of soda, for example, or eat fruit instead of candy or chips. Once you adjust to this small change, make another a week or two later, and so on until you’re eating much healthier a few months later. This small and gradual process makes it much easier to stick with a healthy diet.
3. Don’t be drastic. I’ve seen fad diets like the Cookie Diet, Atkins, the Banana Diet, and different cleansing fasts — and I don’t recommend a single one of them. They’re drastic, and very few people can last with them for a long time. And the fact is, while you might lose a lot of weight with a drastic diet in a short amount of time, as soon as you get off the diet and go back to eating unhealthily, you’ll gain the wait back. Don’t do anything drastic — make long-lasting changes
4. Choose foods you love. This is incredibly important. If you hate eating salads, don’t make salads a key to your new diet. I happen to love salads, but everyone has different tastes. Don’t eat foods just because they’re good for you — eat them because they’re healthy AND you love them. For me, that means berries and almonds and fruit and salads and yogurt and veggies , but for others it might be salmon and lean chicken and asparagus and walnuts. Find the foods you love that are healthy, and you’ll stick with the diet much longer.
5. Pack food. Always bring healthy food with you, wherever you go. Sometimes this just means packing snacks if you’re going on a few errands (I like almonds and fruit), other times you might want to pack more substantial meals and pack them with ice to keep them fresh. Packing your lunch to work is a great idea, along with a bunch of snacks to keep you satisfied all day without eating the donuts someone brought in.
6. Eat before you go. If you’re going out to a restaurant or party, eat a small healthy meal first. That way you won’t be starving and won’t need to eat a huge amount of unhealthy food. You can get by on a salad or some fish and steamed veggies or an appetizer or something like that, and still enjoy the company of your friends and loved ones.
7. Don’t get hungry. When you allow yourself to starve, you will often binge, because your blood-sugar levels are so low that you crave instant sugar (or refined flour). When you’re starving, you are more likely to indulge in donuts or cake. So eat snacks throughout the day, or small meals, so that you never get super hungry.
8. Choose healthy when you eat out. If you go to a restaurant or party, look for the healthy choices. I love a good salad bar (not drenched in fattening dressing), but you could also choose a lean cut of meat, grilled not fried, with steamed veggies, or some black bean or lentil soup, or something like that.
9. Indulge in little bits. I don’t believe in going extreme and not allowing myself to eat treats such as … mmm, chocolate cake. But the key is to eat healthy most of the time, and when you do indulge in a treat, do it in small amounts. Two or three bites of cake or ice cream, for example, won’t kill your diet but will satisfy your sweet craving. Eating a whole tub of ice cream? Not recommended. And someone close to me recommened a woolies vanilla yoghurt that tasted like ICE CREAM!! so maybe indulge on that instead of ice cream?
10. Eat small portions when you go out. If you go to a party with lots of food, try for small portions. Just eat until you’re slightly full, then have some water and talk with people without eating for awhile, then when you get hungry have another small portion, and so on. Try for the amount of food that will fit in your hand. If you space out several small portions over the course of a couple hours, you’ll feel satisfied but never take in too much.
11. Have tasty substitutes for your weaknesses. When I feel like eating something sweet, I’ll often have kiwis or fruit. My mum likes to mix fruit with yogurt,  — a weird but satisfying treat. Whatever your weaknesses, find a substitute that will satisfy your cravings when they inevitably come up.
12. Clear your home of unhealthy snacks and foods. If you have junk food in your home, you’re more likely to give in at some point and eat it. But if you clear your home of these foods, you won’t have that temptation. Clear your fridge and cabinets of candy, baked sweets, fried foods, foods made with refined flour, fatty and greasy things like chips and fries, and so on.
13. Bring your own healthy food to a party. If it’s allowed, bring a dish to a party you’re planning on attending, and make it a healthy one.
14. Fill yourself up with water, fruits, veggies, and lean protein at a party. Lots of parties will have at least a couple of healthy options — some fruits or veggies, maybe some lean protein that’s not fried. I will fill myself up on these, even if they’re not entirely a meal, and then eat a healthy meal later.
15. Don’t stuff yourself. Make this your ultimate rule. Even if you break down and get fatty, fried food at a restaurant or party, just don’t eat until you’re stuffed. Try the Okinawan rule of eating until you’re 80% full. This way you can eat the unhealthy stuff and still limit the damage.
16. Don’t starve yourself. This might sound like the “don’t get hungry” tip above, but it’s bigger than that — don’t eat so little that you’re starving. For most women, that means don’t go below 1,200 calories a day — for men, it’s 1,500. But even those are too low for many of us. You only want to cut a moderate amount of calories from your diet — if you starve yourself, you’ll lose muscle, you’ll get unhealthy and you’ll end up falling off the diet eventually
17. If you indulge, burn it off. Sometimes all of the strategies above will fail. That’s OK. Don’t beat yourself up about it — just get back on the wagon, back on track. Look at it as a small bump in the road. And better yet, get outside and burn off the calories by running, walking briskly, playing sports, whatever it takes. Then start eating healthy again.
What are your favorite strategies for sticking with a healthy diet? Share in the comments!

Saturday, 13 October 2012

Hot Lemon Diuretic

I am a health fanatic, and love to eat clean foods, however sometimes I tend to over indulge and eat the wrong thing, even if it is just a little and it leaves me feeling bloated and horrible!!!
SO I turn to Hot water with a few slices of lemon. which does me wonders . However recently a friend of mine mentioned something a bit different which would be good to try!!
my friend recommended this quick, simple diuretic that “makes you pee like a race horse” or elevates the rate of urination by forcing the kidneys to produce more urination [ I know, TMI ]. This flushes all of the impurities out of the system fast; it is perfect for before you are about to put on a tight fitting outfit!!
The concoction is simple: organic lemons & boiling water. I prefer natural diuretics to store-bought ones. They’re easier on the body, and in my opinion more effective because many of them contain too many chemicals. Drink this about two hours before putting on your fitted outfit [ & maybe even the night before to feel extra skinny & mini ] or just to beat the bloat.
Hot Lemon Diuretic
* Makes two cups of hot Water.
2 organic lemons
Hot water
Put water in to teapot. Boil water, squeeze 2 lemons in to teapot. After you’ve squeezed all juice in, throw all four pieces into to teapot, keep the skins on. Lower temperature on the stove. Let this sit for about 2 minutes. Pour in to teacup. Drink up!

I love hot water and lemon and can drink it throughout the day, Mostly mornings and evenings. It has so many healthy benefits. Some say drink it warm, I prefer it boiling hot!!

Here are the Benefits:

Start the day out with a mug of warm water and the juice of half a lemon.

It's so simple and the benefits are just too good to ignore. Warm water with lemon:

1. Boosts your immune system

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.

2. Balances pH

Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they're alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.

3. Helps with weight loss

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And, my experience is that when I start the day off right, it's easier to make the best choices for myself the rest of the day.

4. Aids digestion

The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.

5. Acts as a gentle, natural diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin

The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.

7. Hydrates the lymph system

This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don't want to mess with a deep state of dehydration!

Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don't be surprised if you begin to view mornings in a new light.

Like I said, the recipe is really simple—a cup of warm water and the juice from half a lemon.
p.s- I slice 3 pieces off a lemon as shown below and place it in my mugg, and pour boiling water from my kettle. Don't forget to try the hot lemon diuretic!!

5lbs is and 5 pounds is 2.3 kilos
60 ounces is 1.77 litres or 7 and half cups

This only works if you cut out junk and many extra carbs and stick to protein and veg!!!

Wednesday, 10 October 2012

a 3 day juice detox

I'm not one for starving, I believe in eating 3 meals in a day, a healthy breakfast, a nice lunch and a light supper. It works for me and I believe its the best way to stick to your diet long term!!!!
Healthy eating shouldn't be regarded as a diet in my eyes, its a healthy lifestyle change for the best to be your best!!
For those of you who are able to manage juice cleanses, I've found one of the best I have ever come across!!
It's a three day cleans!!!
day 1: Fresh  Liver & Kidney Detox
The cleanse entails three days [ today is Liver & Kidney juice: apples, beets, carrots, celery, cucumber, lemon & tomatoes ] of hourly juice consumption. Massive amounts of water and tea are encouraged too. A big plus? One meal a night is allowed [ 170 grams of lean protein & veggies ]. Tonight’s meal will be chopped veggie salad with grilled chicken.
Your juice should amount to 1.8 kilograms which is about 8 cups which you can drink hourly!
day 2: Fresh Green Drink
apple, celery, cucumber, ginger, parsley, spinach
make your juice, drink it as you did in day 1. I would suggest having the same meal as day 1. drink lots of water!!
day 3 : Colon detox
You may start to feel a bit grumpy towards the evenings, but after your protein packed meal, you should be feeling better!!!
beets, celery, carrots, cucumber, ginger, lemon, lettuce, parsley & spinach.
for those of your brave enough to try the cleanse, remember herbal teas are fine, water and your juice!! Avoid caffeine!! Eat your protein meal by 6pm and stay away from all carbs, rices , breads etc.
you should lose between 1.3 kilos - 3.1 kilos in the three days
{ Note: This cleanse isn’t for everyone: if you have any medical conditions before, during, or after the cleanse please consult a doctor immediately }.

Spice up your life!!

Spice it up!
I use spices & herbs on everything…barely any calories & oh, so flavorful. Can't eat anything without it being spiced up!!!
So you think spices are just for indians?? This isn't true, while spices are prodominetly used by the indians it can be used by everyone, and lets be honest, us indians have a way of killing the taste by adding boatloads of oil and butter and over-cooking it till the nutrients have vanished, which is incredibily unhealthy!!!!
Is it necessary to use sweetener in coffee, cereal, oatmeal, etc.?
No. Use a dash of cinnamon &/or pumpkin pie spice.
sweetner and canderels, despite being low in calories, have been found to be incredibly unhealthy for the body and have been said to add certain chemicals to the body which result in disease!! Opt for cinnamon instead!
Do you need to use sodium-filled, sick-o Tabasco sauce on pizza?
 Nope…use all-natural chili flakes.
Oh, your stomach hurts?
Don’t run to the med cabinet like a weak pansy. Eat some fresh ginger.
Here’s some ways I use my fav spices:
+ Exhibit 1. Cinnamon: sprinkle on coffee, cereal, toast, peanut butter, fruit, oatmeal, &/or any type of desserts. It also happens to relieve pain, helps heal headaches, & boosts the memory.
+ Exhibit 2. Chili Flakes: I LOVE  everything spicy. Add it to pasta dishes, pizza, fish, steak, salads, &/or veggies. Oh, plus it speeds the metabolism.
+ Exhibit 3. Cumin: so yummy in rice, quinoa, beans, & on potatoes. Aids with cold symptoms & digestion too.
+ Exhibit 4. Ginger: eat boatloads of ginger. Whenever your stomach hurts,  eat a handful of pickled ginger [ otherwise known as: sushi ginger ]. Add ginger root to veggie juices &/or smoothies too.
+ Exhibit 5. Pumpkin Pie Spice:  It’s a mixture of all-spice, nutmeg, cinnamon, & ginger. Add this to coffee & tea [ it helps stabilize blood sugar too ; )]. Thank me later!!
Here are ingredients that not only add flavor to your favorite dishes but can help in your battle against the bulge.

1. Cinnamon
A 2003 study published in Diabetes Care showed that as little as one teaspoon of cinnamon per day can boost the body's weight-loss ability by reducing blood sugar and promoting healthier processing of carbohydrates. It also lowers LDL cholesterol (bad cholesterol) by seven to 27% and total cholesterol by 12 to 26%. Plus, cinnamon has been shown to prevent the metabolic syndrome commonly seen in pre-diabetics. But before you go on piling the spice by spoonful, note that cinnamon contains a chemical called coumarin, which can lead to liver damage if consumed in very large amounts.

2. CayenneThe main ingredient in spicy cayenne-capsaicin, which is also found in other hot peppers-has long been studied for its fat-burning abilities and thermogenic properties (the stimulating of the central nervous system to produce heat in the body, leading to an increase in calorie burning).
3. Black PepperAmong the dozens of health benefits of this common household ingredient is its ability to improve digestion and promote the absorption of nutrients in tissues all over the body. Plus, its main component-piperine (which gives pepper its pungent taste)-boosts fat metabolism by as much as 8% for several hours after ingesting it. If you want your pepper to pack the most punch, use freshly ground pepper, which has the most concentrated amounts of piperine.

4. Mustard SeedLike the other hot ingredients on this list, spicy mustard helps boost metabolism and allows you to burn fat more quickly, thanks in part to its thermogenic properties. Scientists at England's Oxford Polytechnic Institute recently found that eating just one teaspoon of hot mustard can "boost metabolism 20 to 25% for several hours after eating, resulting in an additional burn of about 45 calories if a 700-calorie meal is consumed."
5. GingerLong used for its medicinal properties, ginger is also an effective diuretic (a substance that increases the elimination of urine). It improves gastric mobility (i.e. it pushes food and waste through the digestive system) and hinders the absorption of cholesterol. Although according to the Mayo Clinic, more study is needed, preliminary evidence suggests that this versatile spice helps to increase metabolism.
Health Boost: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.
Get Cooking: For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.
Health Boost: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.
Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.
Health Boost: Destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for Cancer Research. "Studies suggest that one or two cloves weekly provide cancer-protective benefits."
Get Cooking: "Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops," says Collins. Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.
Health Boost: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There's no specific recommended dose, but moderation is probably the best way to go.
Get Cooking: Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.

Its time to spice it up!!!
happy cooking

Monday, 8 October 2012

Soda: The Disgusting Drink that Does Nothing For You

This is a Strawberry Squash Punch! Recipe is Below!
I hate.hate.hate soda. In my opinion, it’s the most unhealthy beverage ever. However , I am a sprite zero addict, I love it, I find it hard to resist, but i limit my intake to ONCE a week or on special occassions! A tip for kicking a poisonous soda habit: wean yourself off by drinking sparkling water with a few splashes of any soda. Do this for about a week until you’re just guzzling plain water!
Anyway, here are the gross, unbearable details:
+ Cavities: yup, yup, yup. This crap coats the teeth, turning them brown. AND it makes your breath smell. EW.
+ Accelerated aging: many studies show soda can trigger accelerated aging.
+ Cancer-causing chems: the coloring in soda is known to cause cancer. Fact.
+ Weight gain: when you stopp drinking soda , you can lose almost 2 kilos in a week. Soda causes weight gain around the belly.
+ It does literally nothing for you: there’s no vitamins, nutrients, or benefits.
Oh! You’re drinking diet soda though? That’s worse. The Aspartame, fake sugars used in diet sodas cause bloating & don’t break down in the body properly.
Other drinks that suck: energy drinks: they are just as bad as soda, you may as well rinse your mouth with gasoline , “all-natural” sodas [ they are full of sugar ], low-sugar fruit juice - they contain added chemicals, no one wants all those added chemicals and fats (carbohydrates), & store-bought, flavored waters , which are fattening- keep yourself  healthy by drinking normal water & adding some fresh mint, lemon, &/or berries for flavour.
There’s too many options now-a-days to being fueling your body with this poo!!
WATER WATER WATER!!!! It's excellent for you!! Add some lemon for a tinge of taste.
Hot water and lemon does your body wonders. Its the best detox for you. Cut 3 slices of lemons to a large mugg of hot water. keep re-filling and drinking, it keeps you full so you dont have space for junk food and keeeps you detoxed!!
Drink your teas and coffees, and make homemade juices using FRESH fruit and OMMITTING THE SUGAR !!! Juices are incredibily rich in sugar and can completely throw your diet off.
okay so YOU love soda's? and are taking a day off from your diet?
here are some punch recipes:
pine apple punch:
1 pineapple grated into a pulp
2 litre sprite zero
kiwi and apples
make your pineapple into a pulp, add 2 litre sprite zero, and cut fruit for colour and a few ice cubes. perfect for when you have guests
strawberry punch:
1 Wool Worths strawberry squash concentrate
2 litre sprite zero
strawberrys cut
mint leaves
add a little strawberry squash, mix with some sprite zero , add cut strawberrys inside and a few mint leaves as well as ice cubes. serve
this comes out SO delicious, its my favourite.
for the ultimate weight loss, cut out all sodas as much as you can!!