Tuesday, October 17, 2017

Weight and Fitness for Moms to be with guest Helene Byrne







BeFit-Mom, founded by perinatal exercise specialist and author Helene Byrne, is dedicated to helping women stay fit and healthy during and after their pregnancies, and to inspiring and motivating women to lead their entire families to better health and wellness.

About Helene Byrne

Helene has over twenty years of experience in the fitness industry. A former professional dancer, she holds a BFA from the Boston Conservatory and is an ACE (American Council on Exercise) certified Personal Trainer. Her fitness experience runs the gamut from group fitness and private training, to Pilates, yoga, injury rehabilitation, and special populations.
The birth of her son inspired her to specialize in prenatal and postpartum fitness and exercise. Drawing on her knowledge of Pilates, dance, and classic fitness techniques, she created a unique system of exercise that quickly, safely, and effectively restores the body after pregnancy and childbirth. Both her book, “Exercise After Pregnancy: How to Look and Feel Your Best” (Celestial Arts, 2001) and DVD, “Bounce Back Fast!: Post Natal Core Conditioning” (BeFit-Mom, 2005) have received wide acclaim in the fitness and birthing communities, and with women everywhere.
Through her workshops, she has had the pleasure of helping hundreds of women recondition their bodies after childbirth and live active, fit, healthy lifestyles.
Helene speaks regularly at fitness conventions, and has appeared on many radio and TV programs championing the numerous and outstanding benefits of prenatal and postpartum fitness and exercise.


Pregnancy is a time of emotional and physical transformation and challenges. While for most women it’s a time joy, hope, and excitement, it can also mean stress, uncertainty, and worry, especially about weight gain.
Questions such as, “Will I gain too much weight?” or “Will I be able to lose the baby weight?” concern most pregnant woman. After all, weight gain is a natural and healthy part of pregnancy. Unfortunately, over-gaining is becoming increasingly commonplace, and may have long-term health implications for both mother and child. Complicating matters, over two thirds of women in the US now enter their childbearing years in the overweight or obese category. The myth that women should “eat for two” lingers on, despite clear evidence to the contrary. Learn more    Here

Tuesday, October 10, 2017

Combat Anxiety

 

 

 

How to Combat Anxiety

Living with anxiety is a serious issue for many people. Millions of people who suffer from it are constantly searching for a way to escape it. Learning to control anxiety is a long process that cannot be learned overnight. However, there are myriad ways to cope with and combat anxiety, and many of them are natural:

· Elevate Mood and Exercises

Exercises serve as one of the best ways to combat anxiety. To some, it may initially seem arduous and tiresome, but for so many people suffering from anxiety, it quickly becomes essential. When are physically active, your body releases endorphins that are responsible for new brain cell growth and stimulation needed to focus. It also helps promotes higher self-esteem.
Studies show that exercise can help enhance people's moods from mild to moderate, which is also necessary for combating anxiety. Exercise is often considered a healthier alternative than taking medications to treat anxiety because, if performed correctly, it has virtually no downside.

· Proper Mindset

Another way help combat anxiety is to nurture the proper mindset by focusing on the right perspective and mindfulness.
Many people suffering from anxiety view their life as a game, and not a fun one. However, they are looking at the wrong things. Many things that happen in life can be viewed as positive things. Just because you experience negative things doesn’t mean your life is negative, or that you should give up. You need to view those negative things as essential opportunities for you to succeed in the future.
Adopting a positive mindset offers a huge array benefits in your life. It prevents your body from reacting to those negative things happening in your life. It also gives you a chance to live happier and more satisfied with the things that you already have, even the simplest things.
These are just two of the most significant and effective ways to combat anxiety. There are many more approaches that range from changes in eating habits and emotional behaviors to being more selective about your social circle. Improve your awareness of yourself. Take small steps. Pay attention to what makes you anxious and learn how to deal with those situations little by little until you begin to feel in control of your anxiety.

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Sunday, October 8, 2017

Apple Soup Recipe




  • You can easily absorb nutrients from this delicious energy soup because of its highly digestible liquid form
  • Apples contain high amounts of vitamin C, fiber, riboflavin, thiamin, and pyridoxine
  • Just half an avocado can satiate your appetite and help prevent overeating

  • 2 medium Fuji or Gala apples, cored and cut into 4 pieces
  • Juice of 1/2 medium lemon
  • 2 cups spring mix or spinach
  • 1 avocado, peeled and pit removed
  • 1 cup fresh mint leaves
  • 4 cups pure filtered water
  •  Himalayan salt, to taste

In a blender, combine apples, lemon juice, greens, avocado, mint, and two cups of water. Blend until smooth, adding more water as necessary for desired consistency. Season with salt to taste.




Avoid buying apples with bruises and holes. Make sure to include their skin in your soup as it contains most of their nutrients. However, remember that apples are among the most contaminated fruits today, so it’s best to buy them organic.
When storing your apples, refrigerate them at a temperature of 39 degrees Fahrenheit to maintain their freshness. If one of your apples has been damaged or spoiled, it is better to discard it right away.1 It may be surprising, but avocado must actually be peeled the right way to maximize its nutritional benefits. Research has shown that most of the fruit’s carotenoids are located closest to the inside of its peel.2
To get all of avocado’s nutritional benefits, you must cut it lengthwise around the seed. Then, twist each half in the opposite direction to remove them from the seed. Cut each half lengthwise and scoop the avocado with a spoon, but make sure that you get the fruit close to the skin.
From Healthy Recipes for Your  body Type

    Monday, October 2, 2017

    Optimizing Your Skin Health


    Strategies for Optimizing Your Skin Health (and Other Areas)

    Drinking water with lemon added to it and/or placing few teaspoons of apple cider vinegar into water to drink on a daily basis, as well as drinking the right amount of water for your body, are easy strategies for optimizing your health.
    Eating plenty of vegetables will also go a long way toward optimizing your skin, because the antioxidants in them fight free radicals and support your immune and mitochondrial systems. Bulletproof adds that supporting your health on the inside helps keep you looking vibrant on the outside, and in addition:

    “Fat from healthy sources like grass fed butter, olive oil, and Brain Octane Oil [concentrated MCT oil] help shuttle nutrients into your cells and keep cell membranes working at top speed. Protein and collagen from grass-fed and pastured animals provide the amino acid building blocks that keep your skin plump and your hair and nails strong.”8
    Key supplements also kick in nutrients you can't always get through your diet, including:

    • Collagen peptides, which help repair your skin as well as your hair and nails, plus it treats leaky gut.9
    • Vitamin C helps your body synthesize new collagen and protects your skin from excess sun rays, inflammation and oxidative stress.10
    • Glutathione makes its own antioxidants, but also helps your body rid itself of toxins, which discourages acne.11
    • Resveratrol contains polyphenols that are worth their weight in gold for protecting you from signs of aging. That also goes for your skin, as they also help protect against excessive sun damage.12
    • Caffeine reduces inflammation and calms redness, increases your circulation and repairs sun damage, as well as your DNA.13 While I don't recommend taking a caffeine supplement, organic black, shade-grown coffee is one potential source.
    It may sound too easy, but simple steps like these can balance your pH and help move food through your colon to maintain regular bowel movements, which also positively affects how you feel and how you look, including your skin.


    Shop Collagen Here


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    Healthy Way To Make Smoothies




    Smoothies can be a quick and convenient way to incorporate more fruits and vegetables into your diet every day and are especially great after a workout or for people with gut issues who have a hard time absorbing nutrients.
    While I’m more of a fan of eating whole, nutrient-rich foods rather than liquid meals, smoothies have their place. But not just any smoothie!
    Most smoothies have WAY too much sugar. Take a break from the sugar-laden fruits like bananas, mango, and papaya. Stick to low-sugar berries, rich greens and avocados instead. Your body will get the nutrients it needs to remove toxins, boost weight loss, and help to strengthen your immune system, minus the blood sugar spike that comes alongside most smoothie recipes.

    Smoothies: A Safe Way to Help Cleanse Your Body

    Smoothies help cleanse your body naturally, unlike most of the juice cleanses and detoxes we see everywhere these days.
    If you’ve tried one of these drastic cleanses, I’m guessing you probably had a hard time sticking to it.
    Long-term cleanses can lead to muscle breakdown and vitamin deficiencies, and cause diarrhea and/or constipation. Plus, there’s not much point to it, since cleansing your body should be done on a daily basis through food and lifestyle habits.
    Supporting your liver with a cleanse can be beneficial–BUT only if you’re eating a diet consisting of fresh vegetables, quality meats, healthy fats, low-sugar fruit, etc.
    Detoxes and cleanses can be dangerous and should be done under the guidance of an expert, such as a naturopath, since there are different phases to a detox. If too many toxins are released at once and the body can’t handle it, you could end up feeling pretty horrible.
    If you’re new to making smoothies, here’s how to get started.


    Smoothie Basics

    • Liquid (about a cup), such as water, unsweetened coconut milk or nut milk (check ingredients), kefir or yogurt, if you tolerate dairy (make your own with raw milk, if you can find it).
    • Fruit (about 1/2 – 1 cup), preferably low sugar types such as berries or green apples.
    • Greens (1 – 2 cups), such as kale, spinach, zucchini, lettuce, cucumber, cilantro, or parsley. (If you follow The Bulletproof Diet and are concerned about plant toxins, lightly steam and cool kale and spinach first.)
    • Healthy fat, such as nuts or nut butter, coconut oil or MCT oil, pastured eggs, or avocado. Fat slows down the sugar spikes you can get from smoothies and helps you feel full longer.
    • Protein powder, especially if your smoothie is a meal replacement. Unfortunately, most protein powders aren’t great quality. Here’s some I recommend: grass-fed collagen and whey protein powders, or this one. Or a vegan powder. Many people like the brand Vital Proteins and Dr. Josh Axe makes a good line of bone broth protein powders.
    • Upgrades, such as ginger, hemp seeds, cacao, aloe vera, Goji berries, maca, turmeric,cinnamon, and matcha.


    Smoothie Tips

    • Be sure to chew your smoothie. Moving your jaw activates enzymes in your mouth and starts the digestive process so you can absorb all the nutrients. Chewing also releases hormones that help you feel full. Chewing is especially important for people who have digestive problems–you don’t want your smoothie to ferment in your gut and cause more digestive issues. One way to remind yourself to chew it is to add crunchy toppings such as cacao nibs, unsweetened shredded coconut, pumpkin seeds, hemp seeds, or healthy granola.
    • One smoothie a day is sufficient (I like them for breakfast or a snack).
    • Keep in mind that smoothies are not necessarily low calorie, so go easy on what you add to them.
    • Many people like to add ice, but cold drinks can stop the digestive process, so you might just want to add a couple of cubes if you like your smoothies cold.
    Here’s a couple of low-sugar smoothie options to incorporate on a daily basis anytime you need a quick energy boost! (Add a scoop of protein powder if you’re using as a meal replacement.)


    Green Magic Smoothie

    • 1 cup coconut milk, nut milk or water
    • 2 cups spinach
    • ½ avocado
    • ½ teaspoon cinnamon
    • 1 teaspoon coconut oil
    • 1 teaspoon raw cacao powder




    Wellness 101 Smoothie

    • 1 cup coconut milk, nut milk or water
    • 2 cups spinach
    • ½ avocado
    • ½ orange, peeled
    • 1 tablespoon flax seeds
    • Dash of cinnamon
    For both smoothies, simply add all ingredients to your blender and pulse until smooth and creamy. Try to drink them right away as these fresh and natural smoothies don’t last too long in the fridge.

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    Pumpkin Spice Latte




     Pumpkin Spice Latte is a warm, delicious treat we like to bust out during colder months; but it’s not ideal for everyday. For your best performance all day long, stick with your classic Bulletproof Coffee. Makes: 4-6 cups
    Shop Coffee & Tea at Bulletproof.com



    Ingredients:
    • 1 ¼ cup full fat, unsweetened coconut milk
    • 3 tbsp. Brain Octane Oil
    • 3 tbsp. organic pumpkin puree
    • 1 tbsp. grass-fed unsalted butter or ghee
    • 1 tsp. pumpkin pie spice
    • ½ tsp. vanilla
    • Optional:  1-2 tsp. xylitol or stevia (to taste)
    • Optional: 2 tbsp. raw whipped cream or whipped coconut cream on top
    Instructions:
    1. Combine all ingredients in a saucepan. Over medium heat, simmer for approximately five minutes.  Stir well to evenly blend spices and oils.
    2. In a high-speed blender, add 2 1/2 cups Bulletproof coffee (brewed strong), add pumpkin spice mixture from saucepan – blend on high for 30 seconds until creamy and frothy.
    3. (Option: if you don’t have a blender, add premade coffee to pumpkin mixture and use a hand blender in saucepan – blend till smooth and frothy.)
    4. Optional: add xylitol, monk fruit, stevia, or other natural sweetener.
    5. Optional: add raw cream/whipped cream on top for a special treat, if you can find it!

    *** A quicker hack would just be to add a couple of tablespoons of pumpkin pie filling to your morning cup of Bulletproof Coffee. It’s tastier than it sounds.
    It’s important to feel like you can have a treat now and then without spiraling into a blood sugar mayhem. Stick to this recipe and the healthy fats will give you energy for hours and the mini dose of pumpkin adds some nutrients to your morning.

    Vegan Whipped Cream With Fruit







      vegan  avoiding dairy lactose-intolerant or all of the above. This recipe makes sure they don't miss out on one of the best parts of dessert: whipped cream! Keep a can or two of coconut milk in your fridge so that you're always ready to make this recipe! Variations on this basic version abound: add citrus zest, matcha (green tea) powder, cocoa, almond extract, pumpkin pie spice, mmm...! Plan ahead, because the coconut milk needs to chill overnight." 

     1 (14 ounce) can unsweetened coconut milk
     2 tablespoons white sugar, or to taste
     1 teaspoon pure vanilla extract

    1. Refrigerate can of coconut milk, 8 hours or overnight.
    2. Place metal mixing bowl and beaters in the refrigerator or freezer 1 hour before making whipped cream.
    3. Open can of coconut milk, taking care not to shake it. Scoop coconut cream solids into cold mixing bowl. Reserve remaining liquid for another use.
    4. Beat coconut cream using electric mixer with chilled beaters on medium speed; turn to high speed. Beat until stiff peaks form, 7 to 8 minutes. Add sugar and vanilla extract to coconut cream; beat 1 minute more. Taste and add more sugar if desired.

      Footnotes

      • Cook's Notes:
      • Do not use "lite" coconut milk - it won't whip. Organic coconut milk offers the best consistency. I have had the best success with Native Forest® or Whole Foods 365 Everyday Value® brands. If possible, avoid guar gum as an ingredient, which also inhibits whipping.
      • Serve immediately. If you must store it, refrigerate in a glass container or Mason jar for up to 3 days. Shake or whisk gently to fluff the cream again before serving.
      • Editor's Note:
      • The nutrition data for this recipe includes the full amount of the coconut milk. The actual amount of coconut milk consumed will vary. The remaining liquid can be used for smoothies.

    Tuesday, September 26, 2017

    Nutritional BodyTyping Diet









    A cording to some nutritional experts Your body responds uniquely to food -- your fuel is  based on your genetics, biochemical makeup, family history, and your own interaction with your environment. So its believed  you will advance your health (and looks) by discerning your Nutritional Type .

     The science behind Nutritional body Typing is a  system that customizes nutrition based on the way your body reacts to food. Your Nutritional Type determines your individual nutritional requirements and dictates your individual responses to what you eat and drink.

      foods and individual nutrients do not behave the same way in two people with different Nutritional Type/
     That certainly explains why some healthy foods that make other people energetic (and slim) might make you unhealthy, sluggish, bloated, and heavier. And why, no matter how much you try to stick to foods you've been told are 'healthy', or even organic, you may still not feel as good as you'd like to.

     There is a reason for this. It's the result of a giant factor outside your control -- your metabolism


    Then, when you factor in environmental stresses that can cause changes in your metabolism and temporarily override your genetics, your personal 'Mission Control' loses control -- unless you know your Nutritional Type .
    However, once you discern your  Nutritional Type , and understand your own unique characteristics, you will start choosing foods that move you away from weight  issues, disease, accelerated aging... and towards optimal health and your naturally ideal weight









    Nutritional Typing: Not exactly rocket science, but critically important to achieving your other goals in life.
    Nutritional Typing will teach you which foods you are designed to eat and the ideal proportions of the types of nutrients you require, whether you are a 'Carb', a 'Protein', or a 'Mixed' type.


    Carb Types
    Carb Types normally feel best when most of their food is healthy carbohydrates. Yet, there are major differences between classes of carbs such as vegetables and grains. With Nutritional Typing you will discover which carbs are best for your unique physiology.


    Protein Types
    Protein Types operate best on a low-carbohydrate, high-protein and relatively high-fat diet (healthy fat that is). These ratios are detailed for you in your Nutritional Typing profile to help you make the wisest food choices.

    Mixed Types
    Mixed Types require food combinations somewhere between carb and protein type groups. This type requires quite a bit of fine-tuning and listening to your body, making it the most challenging type of the Nutritional Typing types.

     Nutritional Typing (NT) is derived from a scientific method of customized nutrition, developed from studying your major body control systems. Clinical observations of hundreds of practitioners working with more than 60,000 people through the past 20 years provided us with critical feedback on what works and what does not.

     In addition to eating the right quality foods for your body, believe it or not, we discovered that it is not enough just to make the right food choices... It is equally important to eat your foods at each meal in the right order!

    Many leading Protein Types should eat their meat first. Carb Types should eat their vegetable first. Mixed Types should eat their meat and vegetable together.
    When your food is consumed this way, digestive and nutritional efficiency will improve dramatically, shown by:
    • Improved meal satisfaction
    • No need for snacks between meals
    • No more food cravings
     Nutritional Typing was designed to provide you with a painless way to regain control of your health, your weight, your diet, and everything that contributes to 'Command Central' of your personal wellbeing. And that means personal wellbeing all the way down to your mission-critical cellular level

     Timing of Your Food
    • We have learned that it is not only the food you eat but the actual order that you eat your food that can have a major impact on how you respond to that meal.
      Food Quality
    One of the most important aspects of Nutritional Typing (NT) relates to food quality. NT advocates the urgency of consuming the highest quality food available.
    I advise two important points:
    Eat fresh, locally grown, organic food whenever possible.
    Eat as much of your food raw as possible, as it helps in preserving the nutrient's vital energy, so your body can use it.
    If you do cook your food (which we know most people will), please use our low-temperature guidelines as much as possible to minimize heat damage to your food. If you are familiar with the differences between raw and pasteurized milk, you will appreciate the similarity with cooking your food
    Supplementation
    Nutritional Typing (NT) focuses primarily on using food for your cellular fuel, and only using supplements when indicated for specialized conditions.

     Process-Orientation
    • NT is simple and easy to implement. But it also includes an element of process-orientation, as opposed to a one-time diagnosis... and also very conscious, aware eating.

    Bear in mind that Nutritional Typing is not another diet.
    It is only a means to an end which is: Knowing how to truly nourish yourself in the way that you truly need to be nourished. Nourishing your cells according to their unique needs.

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    Test   http://www.naturalhealthyellowpages.com/metabolic/self_test.html

    Low Cooking temperature guidlines

     https://metabolichealing.com/properly-preparing-your-food-low-temperature-cooking-guidelines/
     

    You Too Can Lose Weight Effortlessly


    Information from The Mayo clinic
    You Too Can Lose Weight and Be Satisfied – Effortlessly
    1. In a recent study about  Vitamin D3 it was discovered that there was a connection between obesity and low levels of Vitamin D3. The research went on to say that getting enough Vitamin D3 will release more leptin. Leptin tells your body you are full. Vitamin D3 also triggers weight loss in the belly reducing the amount of cortisol and storing less fat. Supplementing with 5,000-10,000 IU’s should get you the extra D3 that you need.

    1. L-Carnitine  is an important amino acid that helps increase muscle mass and decrease your fat. It works by converting fat into energy and helps to metabolize sugar. Your body can’t make enough on it’s own so taking 1000mgs per day will help you to metabolize fat.

    1. Polyphenols  are also great at boosting your metabolism naturally. You can find polyphenols in green tea, black tea, blueberries, pomegranates, raspberries, strawberries, blackberries and even dark chocolate.

    1. Quercetin is an amazing antioxidant that helps regulate blood sugar. It’s found in apples, onions, olives, olive oil, parsley, cherries, blueberries, blackberries, red grapes, green leafy vegetables and broccoli. Have some quercetin with every meal…it’s easy to do it! The slower you metabolize your sugar the more successful you will be at losing and maintaining your weight.

    1. Displaced Hunger  – Are you really hungry? Next time you feel hunger pains ask yourself that question. What you might be experiencing is dehydration. Have something to drink and see if you are still hungry. This little tip may actually save you more calories than you think – if you think before you eat.

    1. Omega-3’s  trigger fat-burning in your cells. It also works a lot like Vitamin D by improving your leptin and turning off your hunger pangs. With omega-3’s you’ll want to make sure you are taking a supplement of at least 1,000-2,000 mgs because it’s difficult to get as much as you need in your diet alone.

    1. Protein – Eating plenty of protein will keep you full and satisfied, will give you energy, boost your metabolism and not turn into fat. Your regular grocery store fish and meats lack the amino acids, vitamins and minerals that grassfed beef and wild caught fish contain. You can purchase hormone free, chemical free, organic varieties online and at your local health food stores.

    1. Vitamin B’s  are a necessity if you are stressed. When you are stressed you eat without realizing. You don’t concentrate on your food and may eat foods that you normally wouldn’t. A complex B supplement could be all you need to be less stressed and lose weight.

    Did You Know There Are Hidden Culprits of Weight Gain?

    1. If you are still struggling with your weight even after trying the above you might want to have your thyroid or your hormones checked. This could be keeping you from the body you desire and a healthy weight.

    1. Some medications will also have the ugly side effect of unwanted weight gain. Check your prescriptions and speak with your doctor or pharmacist.

    1. Lastly, make sure you are getting 7-8 hours of sleep every night. Lack of sleep causes your metabolism to slow down. Also when you’re tired you will grab foods to give you more energy which are usually simple carbs like chips.
    “Take care of your body. It’s the only place you have to live.”
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    Saturday, September 16, 2017

    Slow Cooker Burrito Soup

     

     


     

    349 Calories PER SERVING

    Ingredients

    • Directions

      • 1.
      • 2.
      • 3.

    NOTE: YOU CAN ALSO ADD Shredded CHICKEN TO THIS RECIPE  

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    Monday, September 11, 2017

    Garden Tomato Soup





    Ingredients

    • 2 pounds diced tomatoes
    • 1 onion
    • 1 stalk celery
    • 1 carrot
    • 8 cloves garlic
    • 2 tablespoons butter
    • 1 tablespoon coarse sea salt, plus more to taste
    • 3 tablespoons tomato paste
    • 1 tablespoon sprouted flour
    • 4 cups vegetable stock
    • 2 sprigs fresh thyme
    • 1 bay leaf
    • 1/2 cup raw cream
    • fresh ground black pepper, to taste

    Instructions

    1. Place a pot of water on the stove and let it come to a rolling boil. Place your bowl of ice water next to the stove, so it is easily accessible.
    2. Using a sharp knife, slice a shallow X into the bottom of the tomato (opposite the stem side). Gently place the tomatoes into the boiling water for 20-30 seconds, but no longer.
    3. Remove the tomatoes immediately from the boiling water using a slotted spoon and submerge in ice bath. Now the skin should slide off fairly easily. Once peeled, coarsely chop and set aside.
    4. Chop the onion, celery, and carrot, coarsely. Mince the garlic.
    5. In a large saucepan over medium heat, add butter, onion, celery, carrot, garlic and salt. Sauté until soft, about 10 minutes.
    6. Add tomato paste, and cook, stirring, until lightly caramelized, about 3 minutes.
    7. Sprinkle in flour and cook about 2 minutes more.
    8. Add stock, thyme, bay leaf, and tomatoes, and simmer on medium-low for about 30 minutes.
    9. Remove from heat, remove thyme and bay leaf, and puree with an immersion blender. If you need to use a standing blender, blend in small batches to avoid burning yourself with exploding hot soup. Stir in raw cream, and season with salt and pepper. Serve.

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    Thursday, September 7, 2017

    Intermittent Fasting for women










    First off, you may have no idea what intermittent fasting even is, so let me explain. The process of intermittent fasting involves restricting the eating period to an 8-10 hour window, so that you are going between 12 and 16 hours or more with absolutely no food in your system. Water, herbal tea, and black coffee are fine, however.

    While this may sound really difficult to achieve, especially if you are someone who likes to eat at night, consider this: If you normally have dinner at 7pm and don’t eat anything until 10am the next day, you are already doing it, because you are going 15 hours without food. Basically cutting out that late night snack might be all you need to make intermittent fasting a part of your routine.
    Chances are if you are health and fitness savvy, you’ve heard of intermittent fasting and its benefits for fat loss and overall health.
    But did you know that, if you’re a woman, fasting could lead to hormonal imbalance and could lead to fertility issues? Here, we’ll discuss the best ways for women to enjoy the positive aspects of intermittent fasting without putting their health at risk.
     An intermittent fast is a brief fast where, for 12–16 hours or more, you don’t eat anything except water (a few exceptions apply). And while that may sound incredibly difficult to achieve, you might already be fasting without knowing it if you eat dinner at, say, 7 p.m. and break your fast in the morning between 7—10 a.m. — and if you only have water and black coffee or tea between. 


    • Increases energy
    • Improves cognition, memory and clear-thinking (1)
    • Makes us less insulin resistant, staving off fat and insulin related disease by reducing levels of circulating IGF-1 and increasing insulin sensitivity without lowering the resting metabolic rate (2)
    • May improve immunity, lower diabetes risk, and improve heart health (3)
    Increases production of brain neurotropic growth factor — a protein that promotes neuron growth and protection — making us more resilient to neurological stress and thus staving off neurodegenerative diseases 


      intermittent fasting can cause hormonal imbalance in women if it’s not done correctly. (5) Women are extremely sensitive to signals of starvation, and if the body senses that it is being starved, it will ramp up production of the hunger hormones leptin and ghrelin.
    So when women experience insatiable hunger after under-eating, they are actually experiencing the increased production of these hormones. It’s the female body’s way of protecting a potential fetus — even when a woman is not pregnant.
    Of course, though, many women ignore these hunger cues causing the signals to get even louder. Or, worse, we try to ignore them, then fail and binge later, then follow that up with under-eating and starvation again. And guess what? That vicious cycle can throw your hormones out of whack and even halt ovulation. 
    In animal studies, after two weeks of intermittent fasting, female rats stopped having menstrual cycles and their ovaries shrunk while experiencing more insomnia than their male counterparts (though the male rats did experience lower testosterone production). (6) Unfortunately, there are very few human studies looking at the differences between intermittent fasting for men and women, but the animal studies confirm our suspicion: Intermittent fasting can sometimes throw off a woman’s hormonal balance, cause fertility problems and exacerbate eating disorders like anorexia, bulimia and binge eating disorder.

      I don’t believe I’ve found a one-size-fits-all approach to nutrition and weight loss. What works for one person may not work for another. That’s why I believe it’s so critical to listen to your body to determine what feels best and is sustainable for you, despite how popular an approach may be, from juice cleanses and detoxes to “caveman” versus vegan diets.
    Regarding one strategy that’s currently trending, intermittent fasting, I’ve seen very mixed results. Many men, particularly those who struggle with excess weight and conditions like diabetes or metabolic syndrome, have reported positive results with this semi-fasting approach. But for many women , any type of fasting—whether it be overnight for 16 hours every night, or capping calories at 500 two days a week—has seriously backfired. If you’re thinking of giving it a try, here are four potential unwanted effects to consider.


    Rebound overeating

    Limiting food intake to just eight hours each day or severely restricting calories a few days a week are two popular fasting approaches. I’ve seen both lead to intense cravings, preoccupation with food, and rebound binge eating, particularly for women.
    Some who attempted to cut off eating after 4 p.m. (with the intention of eating again at 8 a.m.) have told me that after hours of lingering thoughts about food, or watching other family members eat, they just couldn’t take it anymore, and wound up raiding the kitchen and eating far more than they would have on a typical night. Others, who attempt to eat no more than 500 calories a day two non-consecutive days each week, often begin daydreaming on fasting days about what they can eat on non-fasting days, and end up eating decadent goodies more often, like baked goods, pizza, chips and ice cream.
    The lesson: even if this tactic has worked miracles for a friend, co-worker, or family member, if it leaves you in a food frenzy, it’s not the best approach for you.

     Poor sleep

    I’ve tried intermittent fasting myself, and like clients and others I’ve talked to, it interfered with my ability to fall asleep and stay asleep. This effect can not only wreak havoc with daytime energy, but a plethora of studies have shown that sleep length and quality are strongly associated with weight control.
    Too little sleep has been shown to increase hunger, up cravings for sweet and fatty foods, reduce the desire to eat healthy foods like veggies, and trigger excessive eating overall and weight gain.
    For these reasons, I don’t believe that fasting is an optimal strategy for many people. In fact, some clients have told me they got out of bed at 3 a.m. after waking up, and you guessed it, wound up either eating, drinking alcohol, or both, in order to fall asleep—not a good recipe for weight loss or wellness. 
     Fewer nutrients
    As a nutritionist, one of my biggest pet peeves with fasting is that I’ve seen it compromise overall nutrition by limiting the intake of veggies, fruit, even lean protein and healthy fats, which are strongly tied to keeping metabolism revved, boosting satiety, and reducing inflammation—all critical for weight control. I think this is especially the case when people become focused on calorie counts rather than food quality.
    If you do decide to try intermittent fasting, or even a modified version, make every morsel count by sticking with naturally nutrient rich whole and fresh foods rather than processed “diet” products.

    Muscle loss

    Unfortunately, fasting doesn’t trigger your body to break down only your fat reserves. While that would make weight loss so much easier, metabolism is a bit more complex. Your body burns a combination of fat and carbohydrate and after about six hours or so, when carbohydrates aren’t being consumed and your body’s “back up” stores in your liver have been depleted, you begin to convert some lean tissue into carbohydrate. The ratio of how much fat to muscle you lose may vary depending on your body composition, protein intake, and activity level, but again, this is where I’ve seen women and men experience different results.
    Research shows that in postmenopausal women, a higher protein intake is needed in order to lose less muscle mass (not offset the effect completely), but many women tell me that when they fast they crave carbs, which may lead to a loss of muscle while maintaining body fat—the opposite of their intended goal. Bottom line: again, think through what feels good and in sync with your body’s needs, and remember, sustainability is key! http://www.mercola.com/infographics/intermittent-fasting.htm

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      Intermittent Fasting
    Intermittent fasting is not a form of starvation but a way for you to time your meals to maximize your body's ability to burn fat. Embed this infographic on your site to serve as a guide for you to create a healthy eating plan, and reap the many benefits of fasting done the right way. Use the embed code to share it on your website or visit our infographic page for the high-res version.
    <img src="http://media.mercola.com/assets/images/infographic/intermittent-fasting.jpg" alt="Intermittent Fasting" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">"<a href="http://www.mercola.com/infographics/intermittent-fasting.htm">Intermittent fasting</a>" is not a form of starvation but a way for you to time your meals to maximize your body's ability to burn fat. Embed this infographic on your site to serve as a guide for you to create a healthy eating plan, and reap the many benefits of fasting done the right way. Visit our infographic page for the high-res version.</p>

    Healthy Homemade Mayonnaise And Ketchup





     Mayonnaise

    • 1 organic, pasture-raised whole egg
    • 1 tsp. organic Dijon mustard
    • ¼ + 1/8 tsp. fine Himalayan salt
    •  1 cup coconut oil
    • 1¼ tsp. organic apple cider vinegar

    1. In a small food processor, mix the egg, mustard and salt with the processor still running; add the coconut oil, drop by drop, until the mixture begins to thicken.
    2. Without stopping the machine, add the remaining oil in a thin stream.
    3. When the oil has been incorporated, slowly add the cider vinegar. Adjust the seasoning to taste.
    4. The mayonnaise will keep three to five days in the refrigerator. Note that this recipe can be halved — to divide an egg when cutting a recipe in half, first beat the egg, and then measure out half of the egg. Save the rest for another use.



     Ketchup

    • 6 oz. organic tomato paste
    • ¼ cup organic honey
    • 1 tsp. fresh lemon juice (a squeeze)
    • ¼ cup water (you can add more if you want it runnier)
    • ¾ tsp. Himalayan salt
    • ¼ tsp. onion powder
    • 1/8 tsp. garlic powder

    1. Whisk the ingredients together and add to a small saucepan over medium heat.
    2. Reduce heat to a simmer and cook for 20 minutes, stirring often. Let cool.
    3. Store in a glass container or jar. Remember that this ketchup doesn’t contain preservatives so it won’t keep as long. It will keep for up to two weeks in the fridge.

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    Monday, August 28, 2017

    How to Make Smoothie Shake Cups



     Coconut Green Smoothie Cups

     Apart from chugging it straight up, coconut water is a great addition to smoothies. But you don’t always want to take the time to gather up all the necessary ingredients and toss them into a blender. These coconut green smoothie cups are your answer to a hurry up smoothie. Simply blend up all the ingredients, freeze them in muffin cups and place them in a Zip-top bag for later use.

    2 cups coconut water
    1/3 cup almonds
    2 cups spinach
    2 celery stalks, chopped
    1/4 cup fresh mint
    1/2 orange
    1 tablespoon honey
    1/2 teaspoon ginger powder
    Place the ingredients in the order listed in a blender container and whirl until smooth. Divide mixture among 12 muffin cups and freeze until solid. When ready for a refreshing drink, place 1 cup coconut water or regular water in a blender followed by two of the green cups and whirl. If you don’t have a powerful blender, you might need to cut the frozen smoothie cups into quarters first.
     recommend using silicon muffin trays when making frozen smoothie cups. Because they are non-stick and you can bend and twist them, extracting the frozen contents is a breeze. If using metal, you may need to place the bottom of the tray in warm water for a few seconds.




    Thai Mango Shake Cups


    2cups coconut milk
    2 mangos
    1/2 cup roasted peanuts
    1/4 cup fresh mint
    Zest of 1 lime
    Juice of 1 lime
    1-inch piece fresh ginger
    1/4 teaspoon chili powder
    Place all of the ingredients in a blender container and blend until smooth. The mixture should be nice and thick.
    Divide the mixture among 12 standard sized muffin cups and freeze until solid, about 4 hours.
    Unmold smoothie cups, place them in an airtight container, and return to freezer until ready to use. If you did not use silicon muffin cups or liners and are having trouble unmolding the frozen cups, try placing the bottom of the muffin tin in warm water for few seconds, being careful not to thaw the contents.

    When ready to make a smoothie, place 1 cup liquid of choice and 2 smoothie cups into a blender container and blend until smooth. For most blenders, its best to carefully slice the smoothie cups into halves or quarters first before placing them in the blender container. 

    Java Chocolate Smoothie Cups

     

    3 cups strongly brewed coffee, cooled
    2 bananas
    1/2 cup chocolate hemp protein or other protein powder of choice
    1/2 cup almonds
    1/3 cup pitted dried dates, chopped
    2 teaspoons vanilla extract
    1 teaspoon cinnamon

    Place coffee, bananas, protein powder, almonds, dates, extract and cinnamon and in a blender container. Turn blender onto its low setting and process for 20 seconds. Switch to the high setting and blend until dates and almonds are pulverized, about 1 minute.

    Divide mixture among 12 medium sized muffin cups. Place trays in the freezer and freeze until solid. Unmold coffee cups and store in the freezer in a zip-top bag.

    When it comes time to make a smoothie, simply place a couple of frozen coffee cups in a blender along with about 1 1/2 cups liquid (I use 1 cup milk and 1/2 cup water) and blend until smooth. If your blender does not have a lot of power, you may want to carefully slice the frozen cups into halves or quarters before blending.  RECIPES FROM http://www.muffintinmania.com/
     
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