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Health and Fitness information to improve your quality of life


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Weekend Workout And Green Smoothie

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Define The Muscle, Burn The Fat

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6 mile run this weekend felt good!  The humidity was intense even at 6 am but I pushed through and got out of my comfort zone.  My legs were tired and I was definitely “running with my heart.”  My runs around 6 miles or more are great fat burning workouts for me.  I really can see more muscle definition when I combine longer runs and weight training.

I finished my run with lots of water to replenish fluids and a post run snack. IMG_20170709_150908This smoothie with avocado, spinach, and pear was delicious. I definitely moved out of my comfort zone during my run and this was a well deserved treat

After recovery, I followed up my cardio with some triceps and chest work. I did 4 sets of tricep pressdowns alternating with bosu ball close grip push ups to burn out my triceps.  triceppressdown

 


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Ultimate Fat Burning Juice

Been experimenting with different juices to help get my daily intake of fruits and veggies. I been on a grapefruit kick lately and had never really thought about juicing grapefruit.  However, came up with this concoction that I absolutely love.

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It contains 4 of these ultimate FAT BURNING FOODS!

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I made sure to get just the fruit sections of the grapefruit and peeled away all of the white fleshy part of the fruit.  Here is the recipe:

1 Medium size RUBY RED grapefruit

1 cup of organic spinach

4-5 large organic dark cherries

1/2 cup of fresh pineapple

1 tbsp organic chia seeds

filtered water

ice

Blend ingredients and enjoy!!  Delicious. Let me know how you like 🙂

 


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Improve Your Health; Prepare For Success

Prepare for a great week. Buy plenty of fresh fruits and veggies for juices and smoothies this week. Plan your workouts in advance and write them on the calendar. Let’s get started. Here is a great beginning for your Monday 🙂

Try my circuit workout to boost your metabolism with interval training. Follow up with my Chocolate Cherry Recovery Smoothie:

Cup of Organic spinach

1/2 organic banana

1/2 cup organic cherries

8 oz almond milk

Scoop organic chocolate protein

Enjoy!


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Ten Steps To Halt Binge Eating

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Binge eating is a disorder that can lead to poor health and emotional issues.  Some of the symptoms include gorging on large amounts of food in a short period of time, continuing to eat when full,  and the inability to control eating habits.  Psychological issues can arise from guilt related to weight gain, hiding food, and embarrassment over gorging. www.helpguide.org lists some specific behavioral and emotional symptoms of compulsive overeating that include:

Behavioral symptoms of binge eating and compulsive overeating

  • Inability to stop eating or control what you’re eating
  • Rapidly eating large amounts of food
  • Eating even when you’re full
  • Hiding or stockpiling food to eat later in secret
  • Eating normally around others, but gorging when you’re alone
  • Eating continuously throughout the day, with no planned mealtimes

Emotional symptoms

  • Feeling stress or tension that is only relieved by eating
  • Embarrassment over how much you’re eating
  • Feeling numb while bingeing—like you’re not really there or you’re on auto-pilot.
  • Never feeling satisfied, no matter how much you eat
  • Feeling guilty, disgusted, or depressed after overeating
  • Desperation to control weight and eating habits

Binge eating can lead to social isolation, anxiety related to meals, and many health issues such as obesity, diabetes, and heart disease.  Prevention Magazine reports,

“Binge eating is a psychological disorder that usually has much deeper roots than a simple food craving,” says Mary Ellen Sweeney, MD, obesity researcher at Emory University School of Medicine in Atlanta.

“Binge eating is literally stuffing feelings down,” says Mary Froning, PsyD, a clinical psychologist in private practice in Washington, DC. As long as we’re eating, we don’t have to deal with feelings such as anger, anxiety, or depression, say doctors.”

Try these 10 steps to help you overcome binge eating:

  1.  Consider listening to positive affirmations daily related to overeating and self-control.
  2.  Make a point to eat something healthy at the beginning of each meal.  Try a smoothie, juice, or glass of water before meals and a binge. If you have additional cravings for something processed or junk food afterwards, allow yourself to eat it without guilt. However, make an effort to eat it slowly, focusing on mindful eating by enjoying each bite and savoring the taste of the food.
  3.  Set a timer to extend your meal time to 20 minutes. Practice drinking fluids in between bites and counting how many times you chew each bite.
  4.  Don’t stock unhealthy items in your home.  Therefore, it will require more effort to leave your home to go purchase the binge food. If you give into a craving, buy small portions.  For example, if you have a strong desire for ice cream, buy a pint rather than a half-gallon. 
  5.  Stop dieting and avoid starving yourself throughout the day.  Get in the habit of eating regular meals and try to balance each meal with protein and healthy fat. Healthy fats such as walnuts, coconut oil, and avocado help fill you up and stabilize your blood sugar.
  6. Lose the all or nothing attitude.  If you binge, learn to accept it and consider starting a journal to jot down your feelings. Did something happen at work?  Are you anxious or stressed for some reason?  Learn to detect behavioral patterns and determine ways to alleviate stress before it builds and becomes overwhelming. Perhaps take a walk outside or call a friend or loved one.
  7. Make a list of what you can do to improve your health and consider adding one item on the list each month. Make sure each item on the list is doable and something you feel strongly you can achieve. Examples can include: I will eat breakfast every morning for the next 30 days, I will eat a green food item with one meal each day, I will try to get at least 6 hours of sleep each night.
  8. Treat yourself once a month by doing something non food related that you enjoy. It can be as simple as going to a movie with a friend or buying yourself something nice such as a massage or new clothes.
  9. Consider getting a physical and a comprehensive blood workup to look at any deficiencies or medical issues.  It may be helpful to start a multi-vitamin to help ensure you are getting the vitamins and minerals you need on a daily basis. Always check with your doctor before starting any vitamins or supplements.
  10. Therapy can help disclose and work through hidden issues that may be causing emotional turmoil and overeating. Many therapists are covered by insurance and now offer online therapy in the privacy of your own home.  Other options include self-help books and group therapy.


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Smoothie/ Fitness 7 Day Challenge

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Try this seven day challenge and see how much better you look and feel by the end of the week. Try adding a green smoothie for breakfast or snack for the next seven days. In addition, why not spice up your workouts and break through plateaus by adding a fifteen minute workout to your current routine. Try the 15 minute HIT cardio workout below to boost metabolism and work your core!!

RE: Blueberry and Peanut Butter Green Smoothie

Blueberry & Peanut Butter Green Smoothie
1 ripe banana
1 1/2 cups fresh spinach
1 cup frozen blueberries
1/4 cup yogurt (I used vanilla, plain or blueberry would work too)
splash of milk
1/2 tablespoon creamy peanut butter
1 tablespoon chia seeds

1. Blend all ingredients in blender until smooth. Add more blueberries if you want your smoothie a little thicker. Once smooth, add chia seeds and pulse several times. Enjoy!

Now for the Workout:

HIT CORE WORKOUT

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Jumping Jacks – 1 minute

Mountain Climbers- 1 minute

Plank- 1 minute

Burpee/ pushup- 1 minute

Forearm plank- 30 seconds

Ab crunches- 30 seconds

Repeat 3x


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Organic Raw Unfiltered Honey, A Little Taste Of Heaven

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Most commercial honey is heavily processed by heating the honey and reducing many of the healthy enzymes, vitamins and minerals.

To get the most health benefits from honey, look for organic, unrefined raw honey. This is honey that is in it’s purest form and can be used as a natural sweetener, a spread, and in smoothies and recipes in place of sugar.

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Benefits of honey:

Great source of energy: Honey is a great all natural pre-workout and post workout food to boost energy levels and performance. It averages about 17 grams of carbohydrates per tablespoon and is a great spread mixed with nut butter to top on a banana or to add in yogurt, oatmeal or smoothies.

Helps alleviate insomnia: Some researchers suggest taking a tablespoon of honey before bedtime will help stabilize blood sugar levels and help you to get a more restful night of sleep. Thedailyhealthpost.com reports: According to Dr. Ron Fessenden, who researched claims that honey improves sleep quality on his blog, raw honey contains “an ideal ratio of fructose to glucose,” to support the liver, an organ that works non-stop, during the sleeping process

May help soothe seasonal allergies: Some experts believe that traces of flower pollen in honey can help combat seasonal allergy symptoms. Per MNN.com Many people swear by honey’s ability to lessen symptoms of seasonal allergy. As honey has anti-inflammatory effects and is known to soothe coughs.

Boosts memory: Per medicaldaily.com “The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline”.

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Nutritional benefits:  Raw honey is rich in antioxidants that help to fight free radicals that can lead to disease.  

Per livestrong.comRaw honey is rich in vitamins and minerals. Vitamin B6, thiamine, niacin, riboflavin and pantothenic acid are common vitamins found in raw honey, although amounts vary depending on the floral source of the honey. Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc are abundant minerals in raw honey.

Now go experiment with honey and all it’s health benefits. Try it in your morning oatmeal, topped on your greek yogurt or in this green detox smoothie.