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Monthly Archives

July 2013

Move of the Month: The Burpee!

If there was ever an award for best fat burning, fitness testing, endurance & strength building move, this would be it. The burpee in my eyes is an all around amazing move. It does it all, ladies and gentleman and that is why it has earned the spot as Brown and Coconut’s ‘Move-of-the-Month’.

woman doing a burpee

Here are a few reasons we LOVE burpees!:

  • Burns fat better than traditional strength training exercises
  • Increases your metabolism
  • They are a great test of your fitness level
  • They continue to burn calories long after your workout
  • Burpees are an amazing conditioning workout
  • It is a total body toner, working your arms, back, core, hamstrings, & quads
  • The move is not complex so its easy to execute
  • No equipment is required
  • This move can be done anywhere (indoor or outdoors), all you need is some floor or ground space
  • Burpees are easy to modify for any fitness level

What do ya say?? Give this move a shot! A beginner burpee-er? Test your fitness level and see how many burpees you can do in 1 minute and then try to beat that number for your next workout. Already mastered the burpee? Intensify this move by adding push-ups in the middle of the burpee, strapping on some ankle weights, or jogging/sprinting between sets!

Check out this great instructional video on How to Do a Burpee

Good Luck! 😉

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Thank you for your support! 

– Letisha

Spinach Avocado Sandwich

I love sandwiches of all shapes and sizes: paninis, subs, burgers etc. They taste delicious and are easy to make. My biggest concern is eating sandwiches I didn’t make at home. I wonder; what am I really consuming? How much sodium? How much saturated fat? Any trans fats? (I hope not!).

So, what do I do to still eat yummy sandwiches without the nasty ingredients, you ask? Make them at home! One of my favorite homemade sandwiches to make is a delicious spinach avocado sandwich with egg and turkey. Yummy right?…read on!

 spinach avocado sandwich

Here’s what you’ll need:

  • 2 slices of whole wheat bread
  • 1 cup baby spinach
  • 1 egg (with or without egg yolk)
  • 1 slice of Turkey
  • 1/4 cup avocado

ingredients

On toasted bread layer the spinach, turkey, egg and avocado. Feel free to mash some of the avocado to spread on the bread. Oh yes! Don’t forget your pickles! 🙂

Nutritional Information:

This sandwich is only about 300 calories, more than half the calories of sandwiches from fastfood chains like Quiznos, Arby’s, & Burger King which can have 1000+ calories. It contains 18g protein, 13g fat, 12g sugar, and about 500mg of sodium (more than half the sodium compared to fast food chains that have up to 2000mg sodium per sandwich (this amount can easily be reduced by not adding the turkey or egg).

What’s your favorite homemade sandwich? Comment below!

Peace, love and coconuts!

-Zeena

The Amazing Benefits of Sweet Potato

Benefits of Sweet Potato

Oh, how we love this sweet root vegetable and here’s why:

Sweet potatoes have a low glycemic index and are a great source of fiber, beta carotene, iron magnesium, and vitamins B6, C, & E

Just 1 cup (cubed) provides the following:

Calories: 114
Total Fat: 0.1 g
Cholesterol: 0mg
Sodium: 73mg (3% DV)
Potassium: 448mg (12% DV)
Total Carbohydrate: 27g (9% DV)
Dietary Fiber: 4g (16% DV)
Sugar: 6g
Protein: 2.1g (4%DV)
Vitamin A: 377% DV
Vitamin B6: 15% DV
Magnesium: 8% DV

Rich in antioxidants, this root can help keep your skin healthy and youthful in appearance, while protecting your delicate cells from damage. This also makes them great for helping to protect us from certain cancers and even help stop the reoccurrence of cancer. The high fiber content will keep your digestive system running smoothly while the potassium keeps your muscles working properly, including your heart! Sweet potatoes are also immune boosters, helping us fight off bacteria and viruses while Vitamin B6 in this veggie is said to help relieve premenstrual symptoms.

TIPS:

Organically-grown sweet potatoes are safer since they haven’t been treated with pesticides, choose organic and eat the skin to get more nutrients. If choosing non-organic sweet potatoes, be sure to peel them before consuming.

The best way to achieve the health benefits of sweet potatoes is by steaming or boiling. This method also offers a lower glycemic index, while boiling or baking raises this level. Also, consume a little healthy fat (3-4grams, not too much!) with your sweet potato to help with the absorption of beta carotene.

Don’t forget to check out our recipe featuring this yummy veggie next Friday!

Peace, Love, & Coconuts Sweet Potatoes! (Just kidding! We still love Coconuts!) 😀

– Letisha, Nalani, & Zeena

Organic and Natural Makeup for Beautiful Skin

 

organicnaturalmakeup

Switching to an all-natural makeup regimen can do wonders for your skin. I love the idea of using fresh ingredients like fruit pigments as a blush or even as a mascara! All fun aside, choosing the best all natural makeup for your skin can be tough, especially when there are so many ingredients we should be aware of. Here are my favorite all-natural makeup brands that steer free of nasty chemicals and ingredients:

1. Epic Mineral Beauty
This all-natural makeup is free from those annoying irritants like mica and bismuth oxychloride. In fact, the only ingredients in the mineral powders are Non-GMO oryza sativa (rice starch), high-micron zinc oxide, kaolin clay and iron oxides.

I recently purchased the mineral makeup sampler (6 shades for $12.99) and loved it! The colors are definitely lighter than they appear online so keep that in mind! The medium coverage of the mineral makeup is great for the natural look that I love. An added bonus: the shipping is super fast!

2. Earth’s Beauty
This brand is one of Letisha’s favorite! The ingredients in the mineral foundation are so minimal that they leave no room for irritation! So what exactly is in this heavenly makeup?: organic/wildcrafted blend of arrowroot, kaolin, magnesium stearate, zinc stearate, zinc oxide, and iron oxides.

Not only does Earth’s Beauty have fantastic natural makeup options but wonderful customer service, as well. A definite must have for your all natural makeup collection.

3. Crush Groove Cosmetics
This natural, organic, vegan makeup line is one that I’m dying the try! The ingredients are nothing but beneficial. The concealer has excellent ratings and even better ingredients:

Organic rosehip Seed Oil (infused with an organic blend of nettle, horsetail, coltsfoot, comfrey root, and green sencha leaves), shea butter, organic hemp seed oil, organic neroli oil, Vitamin e, organic arrowroot powder, iron oxides, zinc oxide, organic matcha green tea powder, organic calendula, organic lavender, and organic kudzu root.

Who knew all those lovely ingredients could fit into one concealer? Even Crush Groove’s BB Cream is all natural! This beauty balm not only works to cover your spots and scars but also treats your skin with the fantastic oils like vitamin e oil, rosehip seed oil, and carrot oil! (just to name a few!)

4. Real Purity
This brand of all natural makeup truly lives by their name. I was amazed that I could count the ingredients in the foundation on ONE hand! This is more than I could say for makeups I’ve used in the past where I would have needed both hands (and feet!) to even make a dent in their ingredient list. The five ingredients in the foundation: Distilled Water, Kosher Vegetable Glycerin, Kaolin Clay, Pure Rice Bran Oil, Iron Oxide.

The lipstick is chalk full of color that won’t leave you with a rash on your lips (unless you’re allergic to sweet almond oil!). The variety of shades will suit multiple skin tones! Check out the rest of their fab makeup products on their site!

When shopping for an all-natural organic makeup, do your research! It’s easy to come across brands that claim to be “chemical free” but may still contain irritants like mica, titanium dioxide, and bismuth chloride! It can be tough to find the shade that suits you so order samples if you can! Once you find the perfect all-natural makeup, you won’t turn back!

makeupingredients

What’s your favorite all-natural makeup brand?

Peace, love & coconuts!

-Zeena

10 Minute Manicure

Going to the nail salon can take a lot of time and money. First you actually have to go there, sit, wait, get your manicure, wait for your nails to dry, and then go about your day. That time really adds up!

manicure

I must confess that I do like to change my nail color every week, but I don’t go to the salon AND I don’t spend hours at home doing them every time.  I actually only spend 10 minutes doing my nails! That includes, scrub, cut, file, and polish.

1. I’ve laid out:

  • My favorite nail tools: nail clipper, file, cuticle pusher, cuticle trimmer, and angled eyeliner brush (my secret weapon)
  • Nail polish remover
  • Cotton pads
  • Base coat polish
  • Essie polish
  • Top Coat polish
  • Petroleum jelly
  • Salt
  • Cuticle Oil

photo (2)

2. Remove any nail polish. Take about a tablespoon of salt, combine with a little bit of water and scrub your hands with the salt. Rinse off thoroughly with warm water. This will help to make your hands smooth and soft. (~2 minutes)

photo (3)

photo (4)

3. Trim your cuticles and cut and file your nails to desired shape. Make sure to remove any nail dust or pieces before the next step. Using your angled brush, dip the edge into the petroleum jelly and paint around the nail. This will help to remove any excess nail polish you get on your skin and will help give that clean and polished look. (~3 minutes)

photo (5)

4. Apply your base coat (make sure it’s a thin coat!) and wait 30 seconds to dry. (~45 seconds)

5. Apply your color of choice. Mine is Essie First Timer. (Tip! For a quick manicure try using nail polishes that require only one maybe even two coats, but no more! This will help cut down on drying time.) (~2 minutes)

6. Wait 2 minutes to dry and apply quick drying top coat.

7. Apply 1 drop of oil per nail. Or if you have spray oil such as Pam, you can hold the can 8 inches away from hand and spray nails and wash off excess oil gently. (~15 seconds)

photo (6)

Enjoy your ten minute manicure!

Peace, Love & Coconuts

-Nalani

My Favorite 5 Fat Burning Foods!

fat burning foods

It seems everyone nowadays is trying to lose weight and get in shape. People are becoming increasingly aware of what they put into their bodies and are ‘hitting the weight room’, so to speak. So, with all of this hard work and dedication, why not have a few helping hands by your side to aid in your weight loss/fitness endeavors. Here are a few and some of my favorite fat burning foods you can add to your diet to help you reach your weight loss goals.

5 Fat Burning Foods

1) Avocado

Packed with fiber & oleic acid (a monounsaturated healthy fat), to suppress your appetite. It also helps to lower bad cholesterol. Flaxseed oil works in a  similar way!

2) Fat Busting Spices

  • Cinnamon

This spice helps to regulate your blood sugar levels. This process is what helps stop your body from storing fat, and in turn, aids in weight loss. Cinnamon also helps you feel fuller for longer because it slows the rate at which contents leave the stomach.

  • Black Pepper

Black pepper helps to stop the formation of new fat cells.

  • Cayanne Pepper

This spice helps to increase your metabolism to burn extra calories.

3) Coconut Oil

This oil contains medium-chain fatty acids which are easily digestible and can actually increase your metabolism. Coconut oil also slows down the rate of digestion which not only helps to regulate your blood sugar but it also helps you to feel fuller for longer, which can help prevent overeating.

4) Apple Cider Vinegar

The pectin present in apple cider vinegar helps you feel full while the high potassium content helps to flush out any boat due to high sodium intake. ACV has also been shown to control spikes in your blood sugar, which in turn helps control the formation of new fat cells. Try to opt for ACV that contains “the mother“.

5) Green Tea 

Green tea contains catechins which increases your metabolism leading to fat loss and lower LDL (bad) cholesterol levels. You can either drink green tea the old fashioned way or try green tea supplements!

– Letisha