5 Reasons Why You Should Start Juicing!

Creating fresh juice as part of a well-proportioned, plant-based diet is a significant step towards achieving and sustaining good health. It is also a way to get digestive enzymes usually isolated in the fiber matrix of whole vegetables and fruits.

The majority of commercially available juices are processed and are typically deficient in nutrition, as opposed to freshly juiced vegetables and fruits which are packed with a wealth of minerals, phytonutrients and vitamins. Consuming fresh juice can likewise aid us at adopting a healthier eating pattern. For the non-fruit and vegetable eater, including fresh juice can be an effortless way to raise consumption of these vital plant foods for better health and wellness, not to mention achieving weight loss objectives.

Furthermore, juicing can inject some variability to your diet, as you acquire the necessary nutrients from different fruits and vegetables. You can juice at home using a juicer, or go to a juice bar, or even buy freshly squeezed juices at the grocery. Juicing normally needs a machine in order to crush raw fruits and vegetables into a liquid.

Juicing Boosts Absorption of Nutrients

Juicing increases your absorption of the nutrient content found in vegetables and fruits. This is vital since most of us have compromised digestion due to poor food choices over the years. This restricts our body’s capacity to efficiently absorb as much as it can from the vegetables and fruits. Juicing “pre-digests” them for you, so you are less likely to have an upset stomach from the influx of nutrients.

Juicing Increases Fruit and Vegetable Intake

As mentioned earlier, juicing allows you to ingest more fruits and vegetables without the bulk. Almost all health advocates recommend that we consume up to eight servings of fruits and vegetables every day, but very few of us actually do. Juicing is an excellent strategy to effectively assure that one will get the daily recommended target for vegetables and fruits.

Juicing Promotes a Variety of Vegetable and Fruits

One can add a broader mix of vegetables and fruits in a diet thru juicing. Unfortunately most individuals eat the same vegetable and fruits every day. This goes against the rule of regular food rotation and even raises the odds of developing an allergy towards some food. It likewise limits the quantity of diverse phytochemicals in your diet, as each fruit and/or vegetable will offer distinctive benefits.

Juicing Aids Weight Loss

Research has shown that adults who consumed at least 8 ounces of vegetable juice lost up to 4 pounds over a period of 3 months. This is compared to losing just 1 pound in the group that followed the same diet plan but did not incorporate juicing methods. The vegetable and fruit juice drinkers likewise considerably raised their consumption of vitamin C and potassium, while lessening their total carbohydrate intake.

Juicing Boosts Your Immune System and Energy Levels

Enhance your immune system by amplifying it with concentrated amounts of phytochemicals. Raw juice also has the potential revitalize your body, which makes it vital for those aged 40 and over. You can raise your energy levels naturally by consuming an abundance of nutrients and the optimal pH balance, both of which can be achieved by juicing a combination of fruits and vegetables.

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New Body-New Year

How to safely start a new workout program

How to Safely Start a New Workout Program:

Physical activity is vital to your health and well-being. Being active can help to protect you from a wide-variety of health conditions including heart disease, high blood pressure and osteoporosis. Physical activity can help improve your sleeping habits and even help you to live a longer life. It is important to remember that it is never too late to begin an exercise program. However, there are some things to remember before you get started. Follow this list to ensure you are on the right path to beginning an exercise program.

Assess Your Current Fitness Level-

Before starting your workout program, it is very important that you assess your current health and fitness level. While you probably have some idea of how fit you are, recording baseline fitness scores can help you to assess your current fitness level as well as measure your progress as you continue with your exercise program. To assess your health and fitness level you should:
● Consult your physician. Never begin a new exercise program without speaking with your physician first. Your doctor can help to determine if you are healthy enough for physical activity and can provide you insight on how to safely begin an exercise program.
● Assess your current fitness level. These are things you can do yourself or you can seek the help of a personal trainer if need be.
○ How long does it take you to walk 1 mile?
○ What’s your pulse rate before and after you complete a 1 mile walk?
○ How many push-ups can you do at once?
○ What’s your waist circumference?
○ What’s your body mass index?
○ How far are you able to reach forward while seated on the ground with your legs extended out in front of you?

Design Your Fitness Program-

Creating an exercise plan can help you to achieve your goals and provide you with the motivation to workout on a regular basis. Here are some things you should consider while designing a workout plan:
● Your fitness goals. Do you want to lose weight? Become Stronger? Run your first 5k? Having clear goals can help you to gauge your progress as you continue to workout.
● Create a fitness routine that is well-balanced. A vast majority of adults should engage in 150 minutes of moderate exercise per week of 75 minutes of vigorous activity each week. Adults should engage in at least two days of strength training per week.
● Exercise at your own pace. When beginning a new exercise program, you should start out slow. This can help to reduce your risk of injury. If you suffer from a medical condition, always talk to your doctor prior to beginning.
● Schedule your workouts into your daily routine. Always find time to workout. Schedule an exercise time much like you would a meeting or doctor’s appointment. Plan to read your favorite book (or listen to an audiobook) while riding a stationary bike or walk on the treadmill while watching your favorite TV show.
● Beat exercise boredom. To help keep your workouts fresh, include a wide-variety of activities in your workout. The can also help to ensure that you are exercising all the muscles of your body.
● Don’t forget about recovery time. Allow yourself a couple of rest days to avoid over-doing it or developing an injury.
● Get yourself some hand weights to build muscle, which burns fat faster!
● Write your plan down. A written plan may help you to better stay on track.

If you have not Exercise in a while or it your first time it should be a slow and gradual process. By taking things slow, you can work to achieve your goals in a healthy manner.

10 Tips to Help You Stick with Your New Year’s Resolutions:

Chances are at one point in your life or another, you’ve made a New Year’s resolution — related to health and fitness — and you’ve broken this resolution. Break the cycle this year and follow through with your resolutions. If you’ve made a resolution to take better care of yourself, good for you! Here are 10 tips to help you stick with your health and fitness resolution all year long.

1. Be Realistic. Make sure you set goals that are within your reach. Never set a goal that is unattainable. If your favorite treat is chocolate chip cookies, never vow to never eat a chocolate chip cookie again. Remember, it’s okay to enjoy your favorite foods from time to time.
2. Make plans. Don’t just wake up one morning and decide you are going to lose weight. Make your plans ahead of time. Give yourself a week or two to plan out your goals and determine how you are going to achieve these goals.
3. Create your plan. Create a plan that is going to work for you. Decide how you are going to achieve your goals. Determine how you will deal with the temptation to indulge or the temptation to skip a fitness class. Will you schedule your workouts into your calendar? Will you call a friend for support when you need it? How will you deal with setbacks?
4. Make a list of the Pros and Cons of your resolution. Develop this list overtime. It often helps to see a list on paper. These items will help motivate you to stay strong and keep going. Refer to your list when you need a little motivation to keep going.
5. Don’t make your resolution a secret. Talk about your resolution with family and friends. Health and fitness resolutions are not easy. You are going to need a support system. You may even find that a family member or friend has a similar resolution. You can work with each other to achieve your goals.
6. Remember to reward yourself. Rewarding yourself does not mean you should eat a gallon of ice cream in one sitting; especially if you are trying to eat healthy. Instead, celebrate your achievements with something that does not go against your New Year’s resolution. Treat yourself to new workout clothes, running shoes or a massage. Do something for you.
7. Keep track of your progress. Instead of setting just one long-term goals, set multiple short-term goals that will help you to achieve your ultimate goal. Small accomplishments will help to keep your motivated. Keep a workout or a food journal to help you stay on track.
8. Don’t beat yourself up over the occasional slip-up. This will not help you to achieve your goals. Realize that slip-ups do occur, but do the best you can. Take your health and fitness journey one day at a time.
9. Stick with your resolution. It’s takes about three weeks for a new fitness routine or new ways of eating to become a habit. It takes half a year for these new habits to become part of who you are. Remember, changes do not happen overnight.
10. Never give up. Keep on trying. When you feel like giving up, remember that you can do it. Even when you feel like giving up, remember that baby steps will help get you in the right direction of achieving your goals.

Make 2015 the year that you stick with your health and fitness goals. You can do it!

Understanding Fats: Setting the Myths Straight

You’ve heard it before and you will likely hear it again. If you are looking to lose weight or maintain your current weight, you need to consume a diet that is low in fat. Not only is a diet that is low in fat good for your weight but it’s also essential in helping to manage your cholesterol as well as in preventing a number of health problems. However, it’s not so much just a low-fat diet that you need to be worried about. It’s the type of fat that that you are consuming that matters.

Good Fats vs. Bad Fats:

There are good fats as well as bad fats. Good fats, which include omega-3 fatty acids are key in maintaining optimal mental and physical health; including preventing cardiovascular disease. On the other hand, you have your bad fats. These bad fats can put you at risk for high cholesterol as well as cardiovascular disease.

The Basics of Dietary Fats:

In a world where everything as a low-fat or fat-free option, understanding what you should actually be eating can be rather challenging.

● Bad fats include saturated fats as well a trans fats. These fats are too blame for clogged arteries and excessive weight gain.
● Good fats include omega-3s, monounsaturated fats and polyunsaturated fats. These healthy fats help you to control your weight as well as manage your moods, provide mental clarity and can even help you to fight fatigue.

Fat Myths:

All fats, no matter what types of fats, are bad for you. This is far from true. As stated earlier, saturated fats and trans fats are not good for your health. They increase your cholesterol levels and put you at a higher risk for developing cardiovascular disease. Polyunsaturated fats as well as monounsaturated fats do just the opposite. They help to keep your cholesterol levels in check and reduce the chances of you developing cardiovascular disease.

If a food is described as fat-free, it is definitely good for you. Fat-free does not always mean good for you. A fat-free label does not mean that you should enjoy as much as you want. Fat-free foods are often still very high in sugar, calories and refined carbohydrates. Always read the nutrition label before determining is a fat-free food is really as good for you as you may think.

A low-fat diet is a must if you are trying to lose weight. While this may seem logical, the truth is that reducing your caloric intake and exercising regularly is what is going to lead to weight loss. In fact, you should not cut fats from your diet entirely. Fats are filling. Since fats are filling they can help to prevent you from snacking and overeating.
A little extra belly fat does not matter. All body fat is not the same. It’s actually extremely important that you do not carry excessive fat in your mid-section. Carrying abdominal fat increases your risk of developing diabetes; this is because your liver and other vital organs are found in your abdominal region.

Not all fats are bad for you. In fact, there are fats that are helpful in maintaining a healthy, well-balanced diet. The key is to understand the difference between good and bad fats.

5 Reasons to Get up and Walk!

Walking is one of the few forms of physical activity that virtually everyone can engage in. Walking is inexpensive, is low-impact and can be done in or outdoors. The Centers for Disease Control and Prevention indicates that one third of American adults are considered to be obese. With more than one-third of Americans considered to be obese, now more than ever is the perfect time to get outside and walk. Obesity is associated with a large number of health concerns including stroke, heart disease and type II diabetes. Whether you are overweight or have been leading a sedentary lifestyle for quite some time, walking is the perfect way to ease yourself into an exercise routine. When combined with a healthy, well-balanced diet, walking can be just what you need to turn your health around.

1. Walking can help aid in the digestive process. Research indicates that taking an evening stroll can not only help to aid in digestion, but can also help to keep your blood sugar levels in-check. As if that benefit was not enough, walking immediately following dinner can help to prevent you from going back for seconds or even thirds. If you are out strolling the neighborhood, you will be much less tempted to eat more.

2. Walking helps to promote bone health. No, walking is not going to cause you to gain muscle or bulk up in the same manner performing squats would. However, walking can still help to keep your bones and muscles strong. It may not seem like it, but walking is a great strengthening exercise that can help you to build a stronger core as well as stronger legs. Walking is also a great way to improve your heart health.

3. Walking is low-impact. In a vast majority of cases, there is absolutely no reason to say you cannot participate in a walking program to stay active. Low impact exercises do not put a lot of stress on your joints. As a result, walking is a great activity for individuals of all fitness levels. If you suffer from health problems, walking is generally safe (however, you should always consult a physician before beginning a walking program or any new exercise program). If you are new to exercise, walking is the perfect place to start. If you are a fitness enthusiast, walking is a great way to give your body a rest from the physically demanding exercises you normally put in through. Have you been injured recently? Walking is a great way to resume your regular exercise program without placing too much stress on your body.

4. Walking is not only great for your body, but your mind as well. If you spend all day sitting at your computer screen, life can quickly become extremely stressful. Walking is a great way to help improve your mood throughout the day. Aim to take a walk every day at lunch-time. The fresh air and the physical activity can help calm you down and make it easier for you to get through the rest of your day.

5. Walking just may be the cure for laziness. Are you having a lazy day? Most of the time, there is absolutely no reason why you can’t get up off the couch, lace up your sneakers and enjoy a 30 minute walk around your neighborhood or a local park. Even if you are not feeling extremely motivated, walking is a quick and easy exercise that just may give you the motivation to do something productive with your day. Plus, walking helps to keep your joints and muscles in proper working order.

If it is getting to cold for you to walk, there are several options that will allow you to walk indoors. Walking around the mall, indoor tracks that are in schools and gym, walking up and down the stairs several times. Investing in a treadmill is also nice because you can use all year round. Check out Treadmills from Amazon they have greats deals. The bottom line = no excuses!

******How many steps do you take per day? It is recommended that you take at least 10,000 steps per day. This will burn about 440 calories per day.

Easy and Budget-Friendly Ways to Eat More Protein

proteinEasy and Budget-Friendly Ways to Eat More Protein:

When it comes to energy, your body needs protein, carbohydrates and fats. These are three sources of energy that your body needs in order to function properly. Fats and carbohydrates are easily available and can be purchased at a relatively inexpensive cost. On the other hand, protein is not as available and this is largely due to cost. Unless you are faced with kidney or liver disease, protein is hardly an item that is restricted from anyone’s diet. As a result, consumers are forced to pay top dollar is they are looking to consume more protein. With plenty of protein powders and protein bars on the market that have a tendency to be more on the expensive side, you probably thinking consuming more protein cannot be easily accomplished on a budget. Fortunately, there are a number of easy and budget-friendly ways to eat more protein.

Here are some surprising forms of protein that are on the less expensive side.

Lentils. The only legumes that are more protein-packed than lentils are soybeans and hemp. This makes lentils a great and inexpensive choice for those looking to consume more protein. In most grocery stores, you are able to purchase a one-bag bag of store-brand lentils for under two dollars. Lentils are not only a great source of protein, but they are also high in folate and fiber.

Peas. In just one cup of peas, you may consume as many as 8 grams of protein. Peas are also high in dietary fiber, vitamins B1, B6 and K as well as phosphorus. Peas can be eaten as a snack, in salads or as a side dish. For under three dollars, you can purchase frozen, dried or fresh peas.

Eggs. Chances are you already have eggs in your home. In order to consume more protein, you just may want to consider consuming more of those eggs. A carton of eggs is around two dollars and contains a total of 72 grams of protein.

Parmesan Cheese. Cheeses that are low-moisture are typically highest in protein opposed to other cheese. Did you know that nearly 40 percent of the composition of parmesan is protein. You can add this form of protein to a pasta dish or a salad. Five ounces of parmesan cheese will cost you four dollars or less.

Plain Greek Yogurt. Greek yogurt is high and protein. While some may argue that Greek yogurt is not cheap. You need to consider that Greek yogurt can also be used a substitute for mayonnaise and sour cream. A larger container of plain Greek yogurt is going to be your best bet when it comes to eating more protein and saving money. Look for a large container of Greek yogurt at your local grocery store when it is on sale. You should also check your local paper for coupons. Greek yogurt can be much more affordable than you think.

As you can see, consuming more protein does not mean that you have stock up on expensive protein powders and expensive protein bars. Consuming more protein is more within reach than you may have thought. In fact, you may already have some of these foods in your home right now.

What’s the Best Time of the Day to Work out?

Are you an early bird? Are you a night owl? Does it really matter if you enjoy morning workouts or evening workouts better? The time of the day that individuals choose to workout often gets a lot of attention. How much does the time of the day you work out really impact your workout out? While there really is no right or wrong answer to this question, let’s take a look at some of the best times of the day that you might want to consider working out.

Workout when you know you actually will work out. This may seem quite obvious, but in a world where there are so many other activities to participate in, workout often seems to get put on the backburner. As a result, obesity continues to be a problem across America. Whether you are just beginning your fitness journey or have been working out for years, pick a time that works for you. Working out regardless of what time of the day it is beats not working out at all. Unless you are injured or sick, workout! Schedule your workouts for times you know you will complete them. This may even mean scheduling your workouts in your planner or setting an alarm on your phone for when it is time to work out.
Exercise at a time of the day when you feel great. Sometimes your psychological edge may be exactly what you need to get in a great workout. If you are an early bird, schedule your run first thing in the morning before you head to work. If you are a night owl, consider taking a late evening class at your local gym. If you know you won’t leave the house after getting home from work, stop at your local park on your way home or your gym. This way you can get your workout in before you decide to stay home all night.
Exercise when your glycogen stores are full. If your muscles are full of glycogen, you can exercise longer and harder that you can when your body is running on empty. Glycogen is recharged through the consumption of carbohydrates. Glycogen stores always fluctuate throughout the day. As a result, it is best work out after consuming a meal containing carbohydrates. Depending on your eating habits, this may mean it’s best to work out in the morning, afternoon or evening.
Try exercising on an empty stomach, first thing in the morning. If you exercise before you sit down for breakfast, your body is forced to utilize stored fat as energy. This will mean that you are burning fat.
Leave night time exercise as a last resort. Sure, night exercise is great if that is the only option you have. However if you can avoid night exercising, you should give it a try. Working out directly before bedtime can affect your sleeping habits. Many people have a difficult time getting sleep after a workout. This is because exercise can affect your melatonin levels — melatonin is the hormone that regulates your sleep. This is not ideal because sleep is very important when it comes to recovering from a good workout session. If you can’t sleep, it is going to be much more difficult for your body to recover.

While there is not a right and a wrong time of the day to work out, the time of the day you choose to workout depends largely on your schedule and personal preferences. What time of the day do you work out?

Challenge yourself with a Beach Body Workout

Tired of doing the same boring workouts? Have you reached plateau? Do you want more definition?

If you can answer yes to any of these questions, it may be time to challenge yourself with a Beach Body workout.

5 Consistent Weight Loss Rules


1. Healthy Eating rules! If you do nothing else you must master how to eat healthy most days of the week. Healthy eating will always be a consistent weight loss rule; this does not mean diet or hardly eat. This means food choices or as others say” clean eating.” Have you ever heard of someone losing weight without exercising? This is possible because what you eat and drink how much is what causes weight gain. Always try eating more fruits, vegetables and lean meats. You don’t have to eat lettuce or salads every day, there are all kinds of veggies and fruits to pick from. Try more grilling and baking than frying. Trying different seasoning besides the regular. Try fresh seasoning; they can give your food the most awesome flavor! Example: Garlic cloves instead of salt or power. Dill and rosemary are great for fish and chicken. Water is also part of your healthy eating. Water promotes good digestion. As we get older, our digestive system needs a little bit more to work properly. I would never grab water first, but now this is always my first choice. I may have a pop once a month. If I’m going to cheat I don’t want to waste it on pop or soda.

2. Portion sizes goes along with healthy eating. As we know by now if you eat or drink too much the pounds start packing in. This is also a consistent rule. What I like most about the portion size rule is you can indulge in something not so healthy, but watch your portion size. Instead of eating all of your French fries eat half of them. Half of piece of this or that will go a long way controlling excess calories which mean excess pounds. If you ‘re not already, start reading your food labels, so you know exactly how much is in a serving and what a serving size consist of. Try eating off of a saucer instead of full size plate; this will also help you in watching those portion sizes.

3. Cardio is also a consistent weight loss rule. Cardio has many benefits besides weight loss. Think of cardio as the added bonus. I know you have heard people say calories consumed vs. calories burned. If you burn more then you consume weight loss will come. The more cardio exercising you do, also leaves a little more room for eating. Cardio should be at least 30 minutes a day- pick something you enjoy doing so you will stick with it. Cardio is also an extra bonus because it keeps the doctors away! Cardio protects you from many diseases such as, heart disease, diabetes and high cholesterol.

4. Strength Training goes along with cardio as healthy eating goes with portion sizes. Strength training gives your body definition. The more muscle you have the more fat you burn when exercising and while you sleep. Actually combining cardio with strength training is the fastest way to lose weight. This rule will never change. It only requires at least 20 minutes twice a week. You can do 2 sessions of strength training only or combine with a cardio session. This is a must if you are 40 and over.

5. Stretch and Sleep is so important for you overall weight loss program. Stretching at least 5 minutes before and after a workout keeps you from injury. Stretching also gives you more flexibility and keeps your joints in motion. You might even want to try a yoga class. After all your hard work is done, you need a good night sleep to rev up your metabolism and let your body reap the benefits.

Finally, if you stay consistent with these 5 weight loss rules, you will see success sooner than you think and feel great at the same time!