natural health

Go Green!!!!
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Go Green!!!!

Green smoothies are quickly becoming the talk of the town. They are easy to make, easy to personalize, and have the potential to have drastic nutritional benefits. Personally, they helped me loose over 25 pounds, 10% in body fat, and most importantly, take control of my nutritional well being!!!!

One recipe that I keep coming back to is based on the 1/3 rule and looks like this:

1/3 dark leafy greens (kale, spinach, collards, chard, dandelion greens, mustard greens, etc)

1/3 frozen fruit (banana, apple, mango, papaya, orange, pineapple, strawberries, grapes, kiwis, etc)

1/3 water

If you are new to green smoothies or greens in general, or if you have a sweet tooth and need a little boost, try raw bee honey, agave, or stevia to naturally sweeten things up a bit.

You can also substitute fresh squeezed orange juice instead of water keeping in mind that will increase the sugar content.

Put it all in your high powered blender and enjoy.

Lastly, pat yourself on the back for taking the first step to a better you!!!!

 

A few things to keep in mind:

Have Fun!!!!!

the best smoothie is the one that you will drink. use this as a guideline and make it work for you. Ask me questions

Rotate your greens every two or three days

Always include at least one if not more “high-fiber fruit” such as bananas, mangos, or apples with peels. This will make it taste less “green.” by increasing the amount of insoluble fiber.

When possible… choose organic. (your kids will thank you)

don’t hesitate to reach out to me for with any questions or comments

 

 

Pre Summer Fit Tips!!!
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Pre Summer Fit Tips!!!

If you are in the southwestern part of the country and have been outside during the past few days, it is evident that Summer is just around the corner. Are you ready? Have you dusted off your bikinis and board shorts? And are you ready to bare it all on the beach? If not, don’t worry, you are not alone and with a little hard work and discipline, you can flaunt what your mamma gave you with no reservations. Here are few tips to consider along the journey.

One: Go outside and move around. Get your blood moving around by taking your dog for a walk. Take your kids to the park or your significant other to the beach for a walk. Thirty Minutes a day, Five times per week!!! This is the US department of Health’s recommended activity level for a healthy adult. And just this little amount of exercise can have positively affect your mood, metabolism, libido, etc.

Two: Do some Burpees. Not sure what a burpee is? Search “burpee” in Youtube and several examples will come up. This a great exercise that can be done by people at most fitness levels that uses your own body weight as the resistance. This is a great core builder and a great exercise for anyone trying to flatten or tone their abdominals. Just add a few sets of these to your workouts everyday and burn more calories and build core strength.

Three: Drink Water!! Lots of it. Drink a glass or two of water when you wake up in the morning before you do anything. Have one ready by the bed so it’s the first thing you see and do when you wake. Sufficient water is essential to our well being yet a large number of individuals rarely drink half of the recommended daily amount.

Four: Cut out or cut back processed Foods!!! This step has “extreme life changing potential.” Eliminating, or at least minimizing chemicals, preservatives, and processed “food like products” from our diets allows our bodies to work more efficiently. Processed sugars, flours, and salts are just a few examples of the products you may want to reconsider. Instead opt for “Whole, All Natural” options. If possible, incorporate fresh organic fruits and vegetables as often as possible. Ask for brown or wild rice instead of white rice. Choose raw brown sugar over white sugar if available. Look for “Free Range and Organically Fed” lean protein options.

Five: Load up on Fiber. Why? Because high fiber foods are rich in nutrients and low in calories which means you will feel full from fewer calories, which would promote weight loss. Increasing your fiber intake can also help maintain and normalize bowel health, lower cholesterol levels, and can also help control blood sugar levels. Some of my favorites are: Spinach, apples (with skin), raspberries, carrots, and broccoli to name a few.

Six: Drink a Green Smoothie. This is the easiest way to flood your body with vitamins and minerals. Just one 8oz green smoothie will not only improve your fiber intake but will increase your intake of green leafy vegetables which are known to be among the most nutrient rich vegetables.

Seven: Start a Health improvement program.  You wouldn’t take dental advice from your mechanic, yet time and time again people turn to their friends or their television for wellness advice. We are all unique individuals and have a wide range of fitness and nutritional needs. I am passionate about finding the game plan that works best for you and your lifestyle.

Please contact me if you are interested in:

  • Making better food Choices
  • Healthy Weight Loss
  • Personal Training
  • Nutritional Coaching
  • Plant Based Nutrition