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Welcome Summer! Are You Ready?

b2Many of us dread this time of year.  For some it’s the heat of summer, but for others it is swimsuit season! Did you gain a few pounds through the winter? Need to tone up those muscles to be swimsuit ready? The key to achieving a healthier body is having a fitness and nutritional plan. If you have a plan, studies have shown you are more likely to stick with it. Try a few of these tips to help you gain the confidence you may need to be beach bound and ready!

Water, water, WATER! Aim to drink half your body weight in ounces plus 10% every day.  If you are 150 lbs., your goal is to drink 75 ounces plus an extra 15 ounces of water every day. In the morning, try adding fresh lemon juice to get you started. Throughout the day eat a WIDE variety of fresh fruits and vegetables every day.  It sounds too simple, but it works! Set a goal of 80/20, 80% raw, fresh fruits and vegetables and the remaining 20% of the daily calories from cooked or processed foods. The keys here are “fresh” and “variety”.  When it comes to produce, if you are not familiar with the dirty dozen/clean fifteen list, take a look at the following information. It is a great guide to know which produce should be purchased as organically grown versus conventionally grown.  It does make a difference.

DIRTY DOZEN

Each of these foods contained a number of different pesticide residues and showed high concentrations of pesticides relative to other produce items. It is recommended they always be bought as organic instead of conventionally grown: apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, cherry tomatoes, imported snap peas and potatoes.

CLEAN FIFTEEN

Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticides. No single fruit sample from the Clean Fifteen™ tested positive for more than 4 types of pesticides: avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes.

It is best for the body to eat your fruit servings before lunch and then have a large fresh veggie salad midday. Go easy on the dressing. Start asking for it on the side and only add a little at a time. Avoid the creamy dressings and branch out with a balsamic dressing instead. You will be surprised to find out you do not “need” as much as you typically add.

Lastly, you have to MOVE everyday. This has to be above and beyond your normal routine. Best to focus on strength training and conditioning with 30-60 minutes of intense, not light, exercise.  We have great routines we can personalize for you to improve your health and boost progress.

A simple plan is better than no plan! Try these simple, yet effective tips and let us know how it works for you. You will be amazed at how great you will start to feel and look as you enjoy your summer!

 

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Genetics Do Not Equal Destiny

hp5By Angel King, Certified Health Coach

When it comes to our health, is it luck, genetics or do lifestyle choices determine our health destiny?  Countless studies have been done to determine this very answer. While there is some debate in various areas of health, the vast majority of evidence shows we can choose.  Your body is meant to be healthy; it should not need drugs or surgery except in times of emergency. Why, then, have we become so dependent on these interventions? The answer is this: all too often it is the food we eat that is making us sick.

According to Dr. John McDougal, “The current diet is unlike anything that was eaten over the last hundreds of years. Our blood, arteries, and cells are not designed to function under so much fat and cholesterol. Our intestines are not designed to function in the absence of fiber. Our immune system is not designed to function without an abundant supply of plant-based nutrients and phytochemicals. With our cells drowning in fat, cholesterol, animal proteins and artificial chemicals, and our immune system is deprived of what it needs to maintain itself, it’s no wonder so many of us get cancer, heart disease, high blood pressure, adult-onset diabetes, arthritis, osteoporosis, and other age-related illnesses.”

So then, if food is a part of the problem it IS part of the solution. Sadly, the healthy food today is largely produced in depleted soil. While we should continue to make healthy food choices, it is nearly impossible to eat the amount of healthy food necessary to maintain a proper level of nutrition. Supporting our diets with plant-based, live-source, preservative-free supplements is now crucial to our health. Try adding Greens caps and/or Chlorella to your daily regimen. Don’t wait until something happens. Make the decision today to take control of your health the easy way!

 

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Zucchini Honey Bread

b1With Thanksgiving upon us many will be hitting the grocery store to pick up items for very traditional, but very unhealthy recipes.  In this edition of the Transformation blog, we wanted to give you a healthy recipe that is sure to be an instant hit at your Thanksgiving Day Celebration.

 

ZUCCHINI HONEY BREAD

1 cup of olive oil

3 eggs

1 cup of honey

2 cups of zucchini pulp

2 teaspoons baking powder

2 teaspoons sea salt

1/2 cup wheat germ

1 1/2 cup oat flour

1 cup chopped walnuts

Preheat oven to 350 degrees F. Mixture 1: Beat eggs, add oil and honey, beat until thick, and mix in zucchini pulp. Mixture 2: add flour, wheat germ, baking soda, baking powder and walnuts. Add mixtures 1 & 2 together. Pour into 2 greased loaf pans and bake for approximately 1 hour.