My sugar challenge

Hi Crushers,

Sweet

A week ago I came to the conclusion that I am sweet enough already. I was eating too much chocolates, cookies, *insert everything that tastes good but is unhealthy as hell*, etc.  I felt like I was loosing control and I realised that no matter how many miles I'm running, this quantity of sugar cannot be good for my body.

After thinking about what was going on, I set a date and from April 25th I've been doing my 30 day sugar free challenge and so far, I'm killing it!

First of all, I defined sugar. Since it is everywhere, I decided that I was quitting the things that I know are the most harmful, so for 30 days I won't eat any candy, biscuits, cakes, baked goods, packaged foods or chocolates. It's not easy and I had to re thing my choices but still, I already believe it is very rewarding. 

These are three simple tips that will help you succeeding your 30 day challenge:

1. Drink a lot of water: it will keep you hydrated, there's no calories and your skin will thank you later,
2. Eat fruit: you still need sugar so this is the healthiest way to ingest it, 
3. Make sure your friends understand your motivation and fully support you!

If you're interested in learning more about this subject and you're thinking about doing your own challenge, you can also watch this simple animation explaining what's happening with our eating habits and how they are affecting our health:

Today it's the 8th day of my challenge and I'm feeling great.. and actually very proud of myself.

Feel free to try it, I assure you that you won't regret it!

Your TopCrusher,
Daniela

All about cinnamon

Hey Crushers,

spice it! credits

I hope you had a nice weekend!

Today, I'm writing about cinnamon: I decided that in 2016 I would start taking my healthy lifestyle attempts more seriously - this must be an effect of late twenty's consciousness or something - so I'm investing on some research about healthy food. 

I've heard about the benefits of cinnamon and I wanted to share these tips with you. According to what I've read, this super spice will influence your health in several ways:

1. Blood Sugar Control;

2.It has antifungal, antibacterial, and even antiviral properties;
3. Helps your brain function:
4. Lowers the risk of Heart Disease;
5. It may have beneficial effects on neurodegenerative diseases;

6. Has been widely studied for its potential use in cancer prevention and treatment.

It's also cheap and very easy to add to your daily routine! You should be careful with the quantity, studies recommend 1/2 to 1 teaspoon (2-4 grams) of powder a day because very high doses may be toxic.

I just want to stress that I'm not an expert in nutrition but I'll keep writing about the good things I find on my research so I can contribute with some tips for your well being too! 

Your TopCrusher,

Daniela 

Little Princess Trust: cutting your hair for a good cause!

Recently, two friends of mine, Olívia and Inês, decided to cut and donate their hair to the Little Princess Trust, a charity that provides real hair wigs to children with cancer and other diseases that cause hair loss. I thought this was a really special and kind gesture, so the least I can do - while I don't have the courage to donate - is write about it and hopefully reach more people who are thinking of doing the same but just don't know how. 

This is what you can read on the charity's website: 

"We work with specialist suppliers and experienced hairdressers who offer wigs tailored to the individual child’s needs to give the most realistic look and feel, as close as possible to their original hair. We strive to put parents/guardians in contact with suppliers as local as possible."

The process is actually pretty simple, this is the information you should know before you donate:

Suitable hair types: 

• Clean, dry hair in good condition (no split ends) from any gender, and of any natural colour, 
• Straight, wavy, curly, permed or chemically straightened (in good condition), 
• Containing the odd grey (less than 10%), 
• Dyed, bleached/highlighted (any dyes must be of a natural colour), 
• Layered (shortest layer must be at least 7”/17cm), 
• Plaits/ponytails, cut a long time ago, preserved in good condition

Guidelines:

• Immediately prior to the cut, please wash and dry your hair. Please do not send wet hair in the post as this will sadly render your kind donation unusable. Please do not add any styling product though conditioner is acceptable
• Have your dried hair tied into a number of plaits or pony-tails, secured at both the root end and the tip end with an elastic band
• Ask your hairdresser to cut your dried hair above the bands at the root end, thereby releasing plaits/pony-tails, tied at both ends. You can now have your hair cut further and styled (or shaved if that is your intention)
• Place your dry plaits/pony-tails into a clear plastic bag (for example a freezer bag) as soon as possible after they have been cut. Place them in a padded envelope and post using a standard postal service to:

Little Princess Trust Hair Donation

Sheridan House

114-116 Western Road

HOVE BN3 1DD (UK)

If you're looking for inspiration, you can also see their gallery, which is full of pictures from courageous people who have already donated their hair. The wigs are completely free for the children and the charity will send you a certificate after they receive the donation. 

The next time you think about getting an extreme makeover, you can cut your hair for a good cause! Don't forget to donate, make someone happy with a part of you! 

Your TopCrusher,

Daniela

Love, Freedom and Aloneness

Aloneness
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Today I discovered Chandra Mohan Jain, also known as Osho. He was an Indian mystic, guru and spiritual teacher. I've never heard of him before but I accidentally found a quote on pinterest about our capacity to love that got my attention. It is so simple, but at the same time it is really deep and insightful and it made perfect sense to me. This was the excerpt:

“The capacity to be alone is the capacity to love. It may look paradoxical to you, but it's not. It is an existential truth: only those people who are capable of being alone are capable of love, of sharing, of going into the deepest core of another person--without possessing the other, without becoming dependent on the other, without reducing the other to a thing, and without becoming addicted to the other. They allow the other absolute freedom, because they know that if the other leaves, they will be as happy as they are now. Their happiness cannot be taken by the other, because it is not given by the other.” Osho

Aren't we all constantly learning to love? I know I am. The older I get, the more I realize that it is very challenging to love someone, to make them happy and to be happy too. According to Osho, happiness should only come from us and not from the others. Isn't it beautiful to believe that we only depend on ourselves? 

I was so curious that I ordered his book "Love, Freedom and Aloneness" because I feel that sometimes I just need a different perspective on life and how to live it, to keep an open mind and an open heart. 

Hopefully it will be enlightening, I'll let you know what I thought after I read it. 

Your TopCrusher,

Daniela 

5 ways to stay healthy this Winter

Cozy
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Hey, let's not start judging ok? Just to be clear, this is not a New Year's resolution post. Nevertheless,

I thought I could give you some suggestions to start a new year with a healthy lifestyle, because, my friends, I'm not sure if you noticed but without health, you can't do much. Let's treat our bodies like they deserve and let the rewards come throughout an awesome year!

Winter is always a tough season, as all we want to do is stay on our couch watching our favourite TV shows, eating cookies with our hot chocolate mug on our side to the rescue! You're guilty, hum? Me too, I already posted about it on a rainy Sunday.

So, here are some tips on how to keep an healthy lifestyle during these difficult times:

1. Watch your hands 

This is the time where we tend to cough and sneeze a lot, so it's easier for viruses and bacteria to spread if we don't wash our hands frequently. This is the best way to stop the bacteria and germs from spreading, so let's keep the 20 second hand wash in mind!

2. Exercise 

No kidding? Just look at it on the bright side: at least you are already getting fit for Summer! You will feel better and have more energy. Most importantly, you will burn calories and prevent gaining those extra pounds from all the comfort eating you have been doing.  

3. Drink a lot of tea

It's equally important to stay hydrated during Winter, so if it's too cold for you to drink the amount of water your body needs, just replace it with tea. It's hot and it will be easier for you to drink it regularly without freezing your brain. 

4. Supplements 

Sometimes, even if you have balanced eating habits, it's just not enough for your body to get all the vitamins it needs. This is a good time to get an expert's opinion on what supplements would help your nutrition during Winter, according to your lifestyle. 

5. Stay cozy

See, it's not all bad! You have earned the right to stay on your couch all day on a rainy weekend, because it's freezing cold outside and this kind of temperatures can cause serious health problems. It's also a good time to catch up with all the sleep you didn't have on the previous months. Sleep deprived people are jeopardizing their immune system, so go ahead, you have an excuse! 

I hope these tips will help you improve your Winter lifestyle and, ultimately, your Winter hotness!

Your TopCrusher,
Daniela

My gym soundtrack, are you going to run or what?

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I am one of those people that really needs the right soundtrack to motivate me when I'm at the gym or when I'm running around! I'm going to share my top 10 with you, I hope these songs can boost your energy too! Some hits are recent, other are oldies, but they are all precious to me, okay? 

1. Far East Movement - Like A G6 ft. The Cataracs, DEV

2. Beyoncé - Partition

3. Britney Spears - Boys

4. Katy Perry - Dark Horse (Damn Wright Remix)

5. N.E.R.D. - Rock Star

6. Kid Cudi - Just What I Am ft. King Chip

7. will.i.am - Feelin' Myself ft. Miley Cyrus, Wiz Khalifa, French Montana

8. Jessie J - Sweet Talker

9. Kanye West - POWER

And to relax and breathe at the end of your workout:

10. BANKS - Goddess

Just go ahead and thank me later!

Your TopCrusher,
Daniela

Obesity alert: Rewind the Future

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"You have to make a change!"

This video from Children's Healthcare of Atlanta has a powerful message: you can meet Jim, he's a young man who is arriving the Hospital having a heart attack. And then, we hear the doctor asking "how the hell does that happen?" Well, it happens, nowadays more than ever, and this is a way of fast forwarding into a scary future that many of us can experience.

Here are 10 facts about obesity, according to the World Health Organization:

1. Overweight and obesity are defined as "abnormal or excessive fat accumulation that may impair health"

2. More than 1.4 billion adults were overweight in 2008, and more than half a billion obese

3. Globally, over 40 million preschool children were overweight in 2008

4. Overweight and obesity are linked to more deaths worldwide than underweight

5. For an individual, obesity is usually the result of an imbalance between calories consumed and calories expended

6. Supportive environments and communities are fundamental in shaping people’s choices and preventing obesity

7. Children's choices, diet and physical activity habits are influenced by their surrounding environment

8. Eating a healthy diet can help prevent obesity

9. Regular physical activity helps maintain a healthy body

10. Curbing the global obesity epidemic requires a population-based multisectoral, multi-disciplinary, and culturally relevant approach

Let's make a change in order to have a brighter and healthier future!

Your TopCrusher,
Daniela

Healthy and tasty: 6 foods that will improve your body!

We all know that when summer arrives, all women are on some kind of diet. The problem with the diets is that you quickly get bored of eating the same things and go back to your old – and usually unhealthy - habits.  I am trying my best to stay fit and healthy this summer, without a specific diet, just trying to choose the right food! Here are my 6 suggestions to improve your daily eating habits:

Healthy and tasty
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1. Chia seeds: they have a huge amount of nutrients with very few calories

2. Olive oil: fatty acids and antioxidants in it reduce the risk of heart disease

3. Dark Chocolate: good for your heart, your brain and full of antioxidants

4. Lemon: water with drops of lemon flushes out toxins and is extremely beneficial for the body

5. Salmon: an excellent source of high-quality protein, vitamins and minerals

6. Watermelon: provides a high amount of vitamins, minerals and antioxidants for a low amount of calories

Let’s do this and get our beach bodies’ mode: on!

Your TopCrusher,

Daniela

Four simple things to improve your weekend.. and any other day!

Another week that is finally ending and you must be exhausted, like everyone that works hard all week. Sometimes we just forget the simplest things that can make us feel so good at the end of the day! When you get home after long hours at the office and your brain is just not working anymore, try to enjoy the things that are right there for you to improve your day. Here are four things that I adore and highly recommend:

Hear some nice music, according to your mood

If you feel the need to sing or dance, don't be shy, that's fine with me, it's not like I'm there to watch you!

Spoil your pets

You know what, they also deserve it, and the more you give, the more you get!

A cup of hot tea

Perfect to warm your body and soul!

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(all images)

Fresh and clean bed linen

Oh god, finally bedtime, what's better than this?

See, all simple, right? The secret is to stop rushing everything and appreciate the simple tasks that we do at home! I hope you guys have a nice weekend!

Your TopCrusher,

Daniela 

Sugar is sweet, sugar is bitter

The truth is we all love sugar!  Although it is so good to indulge in all the great stuff we can find at the supermarket, the sad thing is that it is proven that the amount of sugar we are consuming on a daily basis will have disastrous consequences on our health. 

Bitter aftertaste
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It's not like we don't have information about what we are eating and drinking these days, sometimes we just don't care, sometimes we just need that guilty pleasure, other times it's just easier and quicker to choose junk food. Anyway, everyone is free to choose a different lifestyle, we just have to be aware that our eating habits will dictate (or at least have a huge influence) on what we are going to be in the future.

Regarding this matter, Wall Street bank Credit Suisse has published the video Sugar: Sweet With a Bitter Aftertaste, which explains all the numbers about sugar consumption and what countries are in the worst situation. I think this video is a great portrait of what's happening in the food industry: since everyone discovered that fat is bad for us, they replaced it by sugar, and nobody seems to care now. 

Let's face it, I'm not going to erase sugar from my life, that would be an impossible mission; first of all I would be a miserable person, and second, our bodies need sugar to work. Still, I think this video is a really interesting way to explain the "evolution of sugar". Take a look if you have the opportunity,  hopefully you will learn something from it as I did! 

Your TopCrusher,

Daniela