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    This 4th of July Eat Your Chocolate Not Your Vegetables!

    Maranda’s Fit Fab Chocolate Bonbons (Almond and Coconut) and Chocolate Mousse Recipes. Enjoy!!;) xoxo


    Almond Chocolate Bonbons

     

    Ingredients:

    ½ cup raw almonds

    1-4 tablespoons water

    ½ cup raw coconut nectar (or other natural liquid sweetener… agave nectar, honey, maple syrup)

    2/3 cup raw cacao powder

    chopped almonds (for topping)

     

    Instructions:

     

    Put almonds in a food processor and process into a fine powder. Add water (starting with 1-2 tablespoons and adding more if the bonbons are too dry after all the ingredients are added) and blend for a few seconds until creamy. Add coconut nectar and cacao powder and blend until the mixture is smooth and everything is incorporated. You may need to occasionally stop the food processor to scrape down the sides in order to incorporate everything. Roll mixture into 24 1-inch balls and roll in chopped almonds. You can enjoy immediately or put the bonbons in the fridge or freezer to firm up a bit. Yum!

     

    Nutritional Value:

    Serving size: 1 bonbon

    Calories: 46

    Saturated Fat: 1.4 g

    Trans Fat: 0

    Cholesterol: 0

    Sodium: 8 mg

    Potassium: 8 mg

    Total Carbohydrates: 4.6 g

    Dietary Fiber: 2 g

    Sugars: 3 g

    Protein: 1 g

    Vitamin A: 0%

    Vitamin C: 9%

    Calcium: 0%

    Iron: 1%

     

     

    Coconut Chocolate Bonbons

     

    Ingredients:

     

    ½ cup unsweetened dried and shredded coconut

    1-4 tablespoons water

    ½ cup raw coconut nectar (or other natural liquid sweetener… agave nectar, honey, maple syrup)

    2/3 cup raw cacao powder

    unsweetened dried and shredded coconut (for topping)

     

    Instructions:

     

    Put coconut in a food processor and process into a fine powder. Add water (starting with 1-2 tablespoons and adding more if the bonbons are too dry after all the ingredients are added) and blend for a few seconds until creamy. Add coconut nectar and cacao powder and blend until the mixture is smooth and everything is incorporated. You may need to occasionally stop the food processor to scrape down the sides in order to incorporate everything. Roll mixture into 24 1-inch balls and roll in shredded coconut. You can enjoy immediately or put the bonbons in the fridge or freezer to firm up a bit. Yum!

     

    Nutritional Value:

    Serving size: 1 bonbon

    Calories: 38

    Saturated Fat: 1.4 g

    Trans Fat: 0

    Cholesterol: 0

    Sodium: 8 mg

    Total Carbohydrates: 4.6 g

    Dietary Fiber: 2 g

    Sugars: 3 g

    Protein: 1 g

    Vitamin A: 0%

    Vitamin C: 9%

    Calcium: 0%

    Iron: 1%

     

    Chocolate Mousse

     

    Ingredients:

     

    1/3 cup raw cashews

    1 very ripe medium/large avocado, cut into chunks

    ½ cup coconut nectar (or other natural liquid sweetener… agave nectar, honey, maple syrup)

    2 tablespoons water

    3 tablespoons cacao powder

     

    Instructions:

     

    Put the cashews in a food processor and process until cashew butter forms, this will probably take a few minutes. Add the rest of the ingredients and process until everything is incorporated into a very smooth and silky chocolate mousse. You may need to occasionally stop the food processor to scrape down the sides in order to incorporate everything. You can eat it right away, or store it in the fridge for about a week. Enjoy!

     

     



    Love Your Baby Not Your Baby Fat!










    Are You Addicted? Evil Foods That Stimulate Your Brain Just Like Drugs

    Are You Addicted? Evil Foods That Stimulate Your Brain Just Like Drugs

     

     

    Sugar, fat and salt are making headlines, again. Most of us know that sugar, fat and salt are bad for our bodies but still can’t help ourselves from eating them. The reason we cannot resist is because eating sugar, fat and salt stimulates our brains to eat more. Many restaurant and processed foods are layered and loaded with sugar, fat and salt to cause a multi- sensory experience in our mouths and in our brains called “hedonistic hot spots.” Hedonistic hot spots are regions in our brains that respond to pleasure and self-gratification, whether it’s taking recreational drugs or eating food with complex flavors. Sugar, fat and salt are like drugs in that they motivate the same circuits in our brains as drugs do – the learning memory, and motivational and habits circuits. This is why willpower is not enough. Once our brains are activated, if we try and fight it, we are just going to end up wanting more.

    Weaning ourselves off of sugar, fat and salt is as hard, and some say harder than stopping heroine. Our bodies literally go through the same type of  withdrawal symptoms. We will feel among other things, lethargic, almost sick-like, runny nose and still crave those evils – sugar, fat and salt. We literally have to have strong self-control telling ourselves “no.”  It takes a good 2-4 weeks of not feeling very well to push through to freedom from those food drugs. However, once the habit is kicked, we will feel better than we’ve ever felt… totally reenergized. And if we cheat, we will feel so bad, like having a hangover, or even worse that, at some point, decide that cheating with those evils is not worth it. There are several alternative foods that give you the same pleasure and self-gratification without the health ills attached. If you need some suggestions, email me and I will give you some suggestions.

    Foods that are high in sugar, fat and salt should not be eaten and here are only some of the reasons why:

     

    SUGAR (Empty Calories Contributor)

     

    Food Sources: Some foods are naturally high in sugar (fruit juices, dried fruit, honey, maple syrup, jam/jellies) and many foods contain added sugar (desserts, candy, ice cream, cereal, granola bars, yogurt, chocolate milk).

     

    Why Limit Sugar? Sugar provides no nutritional value, other than calories. High intakes of sugar-rich, nutrient-poor foods, like soft drinks, are linked to an increased risk of obesity and type 2 diabetes, and can crowd more nutritious foods out of the diet. Also, sugary snacks and drinks can lead to tooth decay.

     

    Recommended Intake:

    • A high amount of sugar is: more than 15grams per serving
    • A low amount of sugar is: 5grams sugars or less per serving

     

    Label Reading Tip: Some of the sugars on the label could represent sugars in fruit or milk, so a food containing milk or fruit will be a healthier choice than one with the same amount of sugars, but no milk or fruit ingredients.

     

    Good Advice:

    • Cut down on sugary snacks and have a piece of fruit instead
    • Choose reduced sugar products
    • Choose packaged fruit in natural juice instead of syrup
    • Check labels on all processed food (remember: more than 15g of sugar is high)

    *Tip: You should have no more than 12 teaspoons of “free sugars” daily – sugar that is added to foods, plus sugars naturally present in honey, syrups and fruit juices. To determine how many teaspoons of sugar a product contains, divide the grams of sugars listed on the food label by four. For example, if a cereal contains 20 grams of sugars, 20/4 = 5 teaspoons of sugars would be in the cereal per serving.

     

    Research Spotlight: In the Nurses Health Study II involving over 80,00 women, drinking one or more regular soft drinks daily was linked to an 83% higher risk of type 2 diabetes and an increase in body weight.

     

    FATS (Bad Fat: Artery Clogger; Good Fat: Brain Booster and Heart Disease Protector)

    It is important to keep an eye on what type of fat you eat. There are three main types of fat:

    • Saturated fat
    • Trans fats
    • Unsaturated fat

     

    Saturated Fat

    Food sources: Saturated fat is found in processed foods and high fat milk products (whole and 2% milk, cheese, butter, cream, ice cream) and fatty meats (ground beef, hamburgers, hot dogs, sausages, salami, bologna, ribs, chicken wings), as well as cakes, biscuits, pies, pastries and “bad” chocolate (see my blog “Eat Your Chocolate Instead of Your Vegetables!..recipes too”;) http://poiseproductions.com/index.php/blog/eat-your-chocolate-instead-of-your-vegetable-recipes-too-2/

     

     

    Why Limit Saturated Fat? Saturated fats increase the risk of heart disease by increasing LDL (bad) cholesterol in the blood. They may also increase the risk of type 2 diabetes.

     

    Recommended Intake:

    • A high level of saturated fat is: more than 5grams of saturates per serving
    • A low level of saturated fat is: 1.5grams of saturates or less per serving

     

    Label Reading Tip: Check for saturates on food labels containing no more than 2 grams of saturated fat per serving.

     

    Good advice: Consume more fish (salmon, halibut…) than meat. When eating meat, eat LEAN meat (“loin” cuts like sirloin steak and pork tenderloin) and drain the fat from ground beef. Take the skin off chicken. And eat cheese-laden foods like pizza and lasagna in small quantities. When buying cheese, if you don’t like low-fat cheese, try rice or soy cheese…however, nut cheeses are the best tasting and healthy for you, too.

     

    Research Spotlight: In the Seven Countries Study of over 11,000 men, a diet high in saturated fat was identified as one of the most important risk factors causing death from heart disease.

     

    Trans Fats

    Why Limit Trans Fats? Like saturated fat, trans fats raise the LDL (bad) type of cholesterol in the blood that increases the risk of coronary heart disease; and, at the same time decreases HDL (good) cholesterol in the blood.

     

    Food Sources: Trans fats are found mainly in processed foods containing hydrogenated vegetable fat (cookies, crackers, microwave-popcorn, margarine) and deep-fried foods found in restaurants (French fires, donuts, chicken nuggets).

     

    Recommended Intake: Ideally, as close to 0 grams, as possible.

     

    Label Reading Tip: Look for products that are trans fat free.

     

    Good Advice:

    • Replace processed snacks, cookies-cakes-biscuits, with fruit
    • Grill, steam or bake food instead of frying it
    • Choose poultry, fish, or leaner cuts of red meat, and trim off fat from the meat
    • Buy reduced or lower fat options
    • Compare labels at the grocery store and select options with less fat

     

    • While most food companies have done a good job at removing trans fats from grocery store shelves, the restaurant industry has been much slower to respond. When dining out avoid deep-fried foods or ask whether the oil used is free of trans fats.

     

    Research Spotlight: In the Harvard Nurses Health Study of over 80,000 women, those women who consumed the most trans fats were 50% more likely to develop heart disease and almost 40% more likely to develop type 2 diabetes.

     

    Unsaturated Fat: (Good brain booster and heart disease protector)

    Unsaturated fats can be monounsaturated or polyunsaturated. Monounsaturated fats are found in certain plant oils, such as olive oil. Polyunsaturated fats are found in other plant oils, such as sunflower oil/spreads.  Omega 3 fatty acids are polyunsaturated and may help to protect against heart disease raising the level of “good” cholesterol in the blood, as well as boost brain memory and performance.

     

    Food Sources: Unsaturated fat is found in foods like oily fish (salmon, fresh tuna, sardines, mackerel, trout), vegetable oils, avocados, seeds and nuts.

     

    Recommended Intake: There is no recommended daily intake established by the Federal Drug Administration.

     

    Label Reading Tip: It is best to get your unsaturated fat naturally through food sources; but if you take omega 3 supplements, follow the instructions on the label.

     

    Why Limit? If you are taking blood-thinning or blood sugar lowering medications, you should not use omega-3 fatty acid supplements, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), without first talking to your health care provider.

     

    Good Advice: Most of the fat that you eat should come from unsaturated sources: polyunsaturated fats and monounsaturated fats. In general, nuts, vegetable oils, and fish are sources of unsaturated fats.

     

    Research Spotlight: The Journal of the American Medical Association concluded that taking omega-3 fatty acids are the brain-boosting, cholesterol-clearing good fats (monounsaturated). Dr. Oz lists omega-3 fatty acids as 1 of 5 critical supplements every woman should take, 1 of 5 daily nutrition needs, and as one of the most important supplements expecting mothers can take to promote their baby’s healthy development.

     

    SALT/SODIUM (Blood Pressure Increaser)

    Food Sources:

    • Processed foods: ready/precooked/frozen meals, sauces and salsa, stock cubes, canned soups, cold cuts and preserved meats – bacon-ham-salami-turkey, pickled foods, salad dressing, fast food and restaurant meals
    • Cheese
    • Salted nuts and snacks
    • Savory biscuits

     

    Why Limit Salt? Although salt is essential in our diet, it is only needed in small amounts. Too much salt is linked to high blood pressure; and people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.

     

    Recommended Intake: Ideally, 1500miligrams or less

     

    Label Reading: Look for soups or frozen dinners that contain less than 350 milligrams per serving. Choose unsalted or low sodium snack foods: crackers-popcorn-chips (120 mg or less per serving). Compare brands: the sodium content in the same food can vary tremendously between brands.

     

    Good Advice: As much as 80% of the sodium most people eat comes from processed, packaged foods or restaurant meals. Buy more fresh foods of fruits, vegetables and fish and prepare your own meals and snacks to eat at home or pack them to take with you. If you do buy processed foods, read the food labels and choose less salty options. At restaurants, ask that food be prepared without salt.

     

    Research Spotlight: The DASH-Sodium (Dietary Approach to Stop Hypertension) looked at the effect of a high, medium and low sodium intake (3300 mg, 2400 mg and 1500 mg per day) on blood pressure. Results were consistent: the greater the reduction in salt, the greater the reduction in blood pressure.

     

    Have a beautiful day full of self-control and healthy choices! xoxo Teri

     



    ELT Issue 9 & 10 TTL Workout For You And Children






    Holidays: Food! Food! Food! Eat! Eat! Eat!….Not This Year!














    EAT YOUR CHOCOLATE INSTEAD OF YOUR VEGETABLE!? (RECIPES, TOO)













    ORGANIC OR NOT?…. REALLY?

    This question has been getting a lot of attention. After looking at a conglomerate of past studies comparing organic and conventional foods, Stanford researchers concluded that organic foods do not have more nutrients in it than conventional. It is important to note, we do not know whether the studies the Stanford researchers used were flawed, bias, or even perhaps funded by the agribusiness.


    What we do know is that, historically, people thrived from eating foods off the land without modern life diseases of obesity, heart disease, diabetes and cancer. Different people from different areas have eaten foods high in protein and fats, low in protein and high in carbohydrates, and even foods high in raw milk and cream. What’s different today is that much of our foods come in a package. A good rule of thumb is: If your food comes in a package, it is highly processed and handled by many hands…lowering its nutrient value and raising its bacteria carrying probability.

     

    In a perfect world, the best foods to eat would be fruits and vegetables from our garden, wild animals in our area, and wild fish in the ocean steps from where we live and sleep…and no foods from a package. In reality, that’s probably not going to happen for the majority of us. No matter how motivated we are to eat local, fresh, organic, and anti-biotic free foods, many of them are going to be in a package or come from a store…even the natural market down the street. Here are some explanations of food package labeling to look for and understand when buying food for you and your family’s health and the betterment of our environment.

     

    The U.S. Department of Agriculture (USDA) has established an organic certification program and seal that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed. The seal is voluntary, but many organic producers use it.

     

    Who can use the USDA Organic Seal?


    1. 100% organic: Products must be either completely organic or made of all organic ingredients – such as fruits, vegetables, or eggs.


    2. Organic: Products must be at least 95% organic to use this term – for example, breakfast cereals. Foods that have more than one ingredient can use the USDA organic seal.

     

    Specifically: methods used to grow food and feed animals

     

    3. Farming that applies natural fertilizers, such as manure or compost, to feed soil and plants.

     

    4. Farming that sprays pesticides from natural sources and uses beneficial insects and birds.

     

    5. Farming that uses environmentally generated plant-killing compounds- rotate crops, till, hand weed or mulch to manage weeds.

     

    6. Farming that gives animals organic feed and allows them access to the outdoors. Uses measures to help minimize disease like rotational grazing and a balanced diet.

     

    Note: Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.

     

    Who CANNOT use the USDA Organic Seal?


    1. Products that contain, at least, 70% organic ingredients may say “made with organic ingredients” on the label, but may not use the seal.

     

    2. Foods containing less that 70% organic ingredients cannot use the seal or the word “organic” on their product labels. They can include the organic items in their ingredient list.

     

    Specifically: Methods used to grow food and feed animals


    3. Farmers that apply chemical fertilizers to promote plant growth.

     

    4. Farmers that spray synthetic insecticides to reduce pests and disease.

     

    5. Farmers that use synthetic herbicides to manage weeds.

     

    6. Farmers that feed animals antibiotics, growth hormones and medications to prevent disease and spur growth.

     

    Food Additives

     

    USDA organic regulations ban or severely restrict the use of food additives, processing aids and fortifying agents commonly used in nonorganic foods, including preservatives, artificial sweeteners, colorings and flavorings and monosodium glutamate.

     

    Note: Do not confuse “natural,” “free-range,” or “hormone-free” on food labels with “organic.”  Although truthful, only foods grown and processed according to USDA organic standards can be labeled organic.

     

    Advice: The Bottom Line


    1. Select a variety of foods from a variety of sources: This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.

     

    2. Buy fruits and vegetables in season when possible: To get the freshest produce, ask your grocer what day new produce arrives. Or buy from your local farmers market.

     

    3. Read food labels carefully: Just because a product says it’s organic or contains organic ingredients doesn’t necessarily mean it’s a healthier alternative. Some organic products may still be high in sugar, salt, fat and/or calories.

     

    4. Wash and scrub fresh fruit and vegetables thoroughly under running water: Washing helps remove dirt, bacteria, and traces of chemicals from the surface of fruits and vegetables. Not all pesticide residues can be removed by washing, so you can peel your fruits and vegetables. However, removing the skins also means removing some of the nutrients and fiber.

     

    It doesn’t take a Stanford researcher or rocket scientist to figure out which foods are the better ones for our health and environment. Make good choices and feel and see the difference in your body!;)

     

    Have a beautiful day! X0X0 Teri

     



    DESSERTS SPELLED BACKWARDS IS STRESSED

    Hi beautiful Peeps! Hope you’re feeling fabulous and calm. If you’re feeling stressed, don’t worry. These days, most of us live with a certain amount of stress in our lives of a variety of sorts….we don’t need research to tell us that. Nevertheless, new research shows, that the stress of parenthood can lead new moms to a more sedentary lifestyle and gain weight. The study conducted by the Georgia Health Sciences University found that the higher a new mom’s stress, including depression, the less physically active she was leading to higher postpartum Body Mass Index (BMI), or more body fat.

     

    Ironically, the study also found that moms are socializing and not isolating themselves, which is a good thing. People with a positive and helpful social structure consisting of friends, family, loved ones and pets are able to manage stress more efficiently. The bad thing is that moms are socializing by doing sedentary things like talking on the phone, watching TV or visiting at each other’s homes. The study recommends that moms continue to socialize but include physical activities, such as taking babies for a walk, mommy-and-me classes in the park, or even in the swimming pool. The goal is for moms to continue to have a strong support system, but to also lower their BMI, or their body fat by exercising.

     

    Stress and Hormones


    Exercise provides a distraction from stressful situations, as well as an outlet for frustrations. Additionally, exercise acts as a safeguard against the overflow of hormones that accumulate from daily stress. Chronic stress elevates your cortisol levels that results in deposits of fat in your abdominal area. Exercise helps control those cortisol levels by naturally raising your endorphins that increase feelings of contentment and, therefore, lowers your anxiety and carbohydrate and fat cravings.

     

    Two out of three people eat more under stress; and we typically don’t overeat those yummy healthy vegetables.  Instead, we, generally, turn to comfort foods because the easiest way to relieve stress is by eating foods laden with fat and sugars.

     

    The Bad News

     

    Eating extra fat and carbohydrates (sugar and starches) releases more endorphins and serotonin to make us feel calm, relaxed and in control. But these pleasurable feelings are fleeting because our blood sugars soon drop making us feel even worse, leaving us needing another fix of fat and sugar.

     

    Although we are euphoric in being mom to our children, we do have additional responsibilities that can lead to stress. So bottom line, beautiful Moms: It is imperative to exercise because physical activity lowers stress and fat-and-sugar cravings while increases feelings of well-being and contentment. In fact, since 1995, more than 30 studies, involving 175,000 people have come to these universal conclusions.

     

    Think about it this way: If you decrease your desserts, you will decrease your stress. Why? DESSERTS SPELLED BACKWARDS IS STRESSED;)

     

    You’re you! You can do anything (you just have to want to)!! I believe in you!!! X0X0 Dr Teri

     



    ABS EXERCISES FOR A HARDCORE: #3 of 3 part series

    Hard Core 2012: 100% Success to Shedding Unwanted Fat and Pumping a Beautiful Core:

     

    Abs Routine: 3 Quick, Easy Abs Moves for a Strong-Stable POISED HardCore

     

    The major muscles of your abdominal wall (your core) that support, stabilize and move your spine are your rectus abdominus, transverse abdominis, and external and internal obliques. Your core has no skeletal composition to support it so it must rely on those muscles that encompass it. So lets get your core muscles strong and sculpted, gang!

     

    1)    EZ Abs Crunches (Sitting)

    For: rectus abdominus

    Result: getting your core strong and stable

     

    Position: Sitting on floor

    - Knees bent into chest comfortably and feet flat on the floor

    - Hold on to the back of your legs (hamstrings) with your hands (your elbows will be bent)

    - Tuck your chin and round your back (stay in this position throughout the exercise)

    - Suck in your tummy and hold it in throughout entire exercise

    - Straighten your elbows, rolling back on your lower vertebrae (but still holding onto your legs)

    - Pull yourself back up to your starting position (keeping your chin tucked and back rounded the entire time)

     

    Start with 15 EZ Abs Crunches and work yourself up to 50

     

    2)    Flat Abs Raise (Laying)

    For: transverse abdominis

    Result: helping you to suck in your belly

     

    Position: Laying on floor on your back

    - Arms are straight out to the side horizontally for stability

    - Bend both knees with your feet flat on the ground

    - Make sure your belly is sucked in AND your lower vertebrae is velcroed to the floor (NO arching back or protruding belly)

    - Extend/straighten your right leg (other leg stays bent at the knee with foot on the floor)

    - Raise your right leg to the sky and try to keep it straight

    - Bring your right leg down BUT do not touch the floor

    - Bring it back up to the sky and back down again

     

    Repeat this 15 times on one-side then switch sides. Work your repetitions up to 50

     

     

    3)    Sculpting Twists (Laying)

    For: external and internal obliques

    Result: sculpting your abs beautiful…the icing on the cake;)

     

    Position: Laying on the floor on your back

    - Hands are behind your head with elbows out to the side

    - Knees are bent into your chest with feet off the floor

    - Suck in belly throughout the entire exercise

    - Take your right elbow and cross it over to your left knee

    - Then bring it back to the floor to your starting position

    -  Repeat same side: right elbow to left knee (one side at a time)

     

    Repeat the right side 15 times then switch to your left side. Build your strength up to 50 times each side

     

     

    Do these Poise Abs Exercises religiously combined with your Nutrition and Motivational Tips from Parts 1 & 2 of my HardCore 2012 blog series, and you will be excited to be in your bathing suit even before summer is here! Now go get ready to show off your HardCore!! Have a beautiful day!!! X0X0 Teri



    NUTRITION #2 of 3 part series: Hard Core 2012: 100% Success to Shedding Unwanted Fat and Pumping a Beautiful Core

    Does this sound familiar? I was on the airplane flying from the East coast to the West coast the other day. One of the flight attendants saw me and said are you a trainer? I answered yes. She then proceeded to tell me that no matter how hard she exercises, she cannot lose weight. RED FLAG. This usually means that there is something else going on, like bad nutrition. I asked her to give me an example of a typical daily menu of hers. It all sounded good and healthy until….she said that late at night she eats a bag or two of Hershey Chocolate Kisses. She said she cannot help herself…she LOVES chocolate (the chocolate addiction is another article). Gang, you cannot lose weight and get healthy and fit on exercise alone. It must be coordinated with nutrition. And vice versa…good nutrition definitely has its health benefits but it is not the sole answer to your health and wellness. Your life must consist of BOTH exercise and good nutrition. You do not need to be perfect in both categories but they need to be consistent with a day off from both, only occasionally.

     

    I can pretty much guarantee as you continue to exercise consistently, your brain chemistry will slowly begin to adjust, making your dietary habits easier to maintain or modify. Even cutting out an entire bag of Hershey Kisses at night will be doable;)

     

    Nutrition/Diet

    If you are not willing to make a drastic revision in your diet, that’s fine. There are several healthy choices you can adapt and incorporate into your lifestyle. One simple solution that you can include right away is: 1) whatever you have on your plate for breakfast, lunch, dinner, snacks (pasta, chocolate cake etc) throw half away. This way you will be cutting half your daily calories immediately. It’s an easy way if you’re not sure where to begin with diet and nutrition or you don’t want to feel deprived.

     

    There are always Weight Watchers and Jenny Craig for help with weight management.  But now you also have some excellent technology based resources that you can download. There are many calorie counter, diet and exercise apps available for your smart phone or computer. One of my clients’ favorite apps for losing weight successfully is MyFitnessPal.com. It’s a free online calorie counter and diet plan that tracks your caloric intake quickly and easily. Check it out!

     

    Important Foods to Include in Your Daily Nutrition Plan

    Your daily nutrition plan should NOT include processed sugar and flour. It should include a good portion of green-leafy vegetables, fruit and healthy fatty-foods. Here are a list of their benefits and some helpful examples of each:

     

    Benefits of Green-Leafy Vegetables:

    -       Cleanses digestive tract and lungs

    -       Counteracts air toxins such as carbon dioxide, carbon monoxide, sulfuric acid, chlorine etc

    -       Good source of alkaline minerals (calcium, sodium, magnesium, iron)

    -       antioxidants

    Some examples: Arugula, bok choy, cilantro, endive, kale, lettuce (all types), parsley, spinach, all green herbs

     

    Benefits of Fruit

    -       Sugar/glucose/fructose: Immediate energy

    -       Cleanser and mucus dissolver

    -       Vitamin C

    -       Antioxidants

    Some examples: Apples, apricots, berries (all types), cherries, goji berries, grapes, mango, melons, oranges, papaya, pears, plums, pomegranates

     

    Benefits of Fatty-Foods and Oils:

    -       Helps assimilate minerals to the bones, including calcium

    -       Helps transport vitamins A, D, E, and K to the tissues

    -       Antioxidants

    -       Helps metabolize the bad fat clogging the arteries and lymph system

    -       Builds better brain tissue

    Some examples: Avocados, coconut oil/butter, flax seed/oil, grape seeds/oil, hemp seed/oil, nuts of all types, nut butters (almond butter is excellent), olives and their oils, pumkin seeds/oil, poppy seeds, sesame seeds, sunflower seeds, tahini (sesame butter)

     

    *Nutrition Note:

    Beware! If you have been eating processed sugar and flour and have recently cut that out of your diet (hooray!), you may initially feel sluggish and have flu-like symptoms because your body is cleansing itself of these toxins…yes, they are toxins. BE PATIENT! This unpleasant feeling will soon pass, and you will feel better than you have in years. Right there is your strongest motivation!

     

     

    2 Delicious Snacks in 2 Minutes That Are Better Than Candy

     

    1)  Frozen Banana

     

    Preparation time: 2 minutes

    Directions: Peel an organic ripe banana, wrap it in saran wrap and put in freezer for at least 2 hours

    Prize: A delicious frozen banana that is unbelievably sweet

    Extra: You can blend the banana by itself to make ice cream or mix with other fruit and unsweetened apple juice to make a fresh fruit smoothie (no ice needed)

    2) Frozen Grapes

     

    Preparation time: 2 minutes

    Directions: Take organic red or green grapes off the vines. Place in a baggie and put in the freezer for at least 2 hours.

    Prize: These frozen grapes taste better than candy.

     

    Both these snacks will satisfy your sweet tooth. Freezing the fruit brings the natural sugar to its fruition.

     

    Enjoy your healthy 2012 lifestyle! Have a beautiful day!! X0X0 Teri

     


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