Life has so many challenges; food should not be one of them.  We are amazing beings, with super powers that can lead us any place we want to go.  The key to all of it is the right fuel and the right care for energy, health, and unstoppable longevity. So how do we keep ourselves in check?  Here are my top 10 food guidelines to keep you on the path.

 1.      Foods that grow nourish the soul.  Eat 50% or more of your foods from fruits and vegetables.  The darker the richer the color, the more nutrients they will fuel you with.

2.      Eat for quality above anything else, so on that note, don’t run from fats, and choose the good ones to give you amazing energy when you feel like your running low.  Grass fed butter, ghee, coconut oil, avocados, raw nuts, and raw seeds will all do the trick.

3.      Protein puts your energy on cruise control. Again, it’s all about quality, but the right choices will keep you satiated and energized for a good part of your day.  Grass fed meats, organic-free range/pasture fed chicken, wild fish and seafood, quinoa, raw nuts and seeds, and even beans will rev you up.

4.      Keep the sugars “few and far between”. Sugar is not just sugar, it’s also all of those things that metabolize as a sugar, these include flour, dairy, and even alcohol.  These should be a treat, never a main staple!

5.      Fake food is no food!  Manufactured or processed foods are robbed of their nutritional essence. Keep these as the occasional treat or emergency food, but never place them in your health realm of nutrition- they will let you down.

6.      Make sure your legumes are COMPLETE.  These guys are great as protein as long as they are complete!  Combine them with either seeds or grains to give them what they need to provide you with the right kind of protein for your day.

7.      Plan your meals to energize you!  Carbohydrates from fruits and vegetables give you immediate energy, protein makes it last a bit longer, and quality fats fill in the gaps when your energy is running low.

8.      Your best bet is to choose foods without a food label, but when you have no choice….read the label, if you can’t pronounce something or have no idea what it is – DON’T EAT IT.  “It really is this simple”.

9.      You don’t have to feel cheated, moderation is the key.  First eat for nutrition, then enjoy a treat or two and you will be just fine.

10.  Eat to feel satisfied, not full!  This will keep your engines running smoothly and efficiently.

 You can do this, your body deserves the very best and it will reward you like never before, make one change today…just for YOU!

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2016, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter:               www.twitter.com/AditaLang
Facebook:           www.facebook.com/AditaLang.5
www.facebook.com/NutritionalBrilliance
http://www.Facebook.com/Fierce4withAdita
LinkedIn:          www.linkedin.com/in/AditaLang
YouTube:          www.youtube.com/Aditalang
Pinterest:         www.pinterest.com/AditaLang
Instagram:       www.instagram.com/AditaLang
Google+:          www.google.com/+AditaLang

For past Livets®, recipes, and more visit me at www.MyLivet.com or www.AditaLang.com

So here we are, several years later, with health and wellness as my passion.  There were a few other things she taught  me as well:

1.  Get dirty and enjoy the outdoors!  Funny enough, dirt is packed with wonderful microbes that actually boost our immune system.  Let alone the amazing benefits of the sun and walking on the earth barefoot.  The energy that we attain from this is incredible.
2. Eating out should be rare and eating in should be the norm!  Your foods are part of your life force, when eating at a restaurant you really have no idea what additives, fillers, and flavor enhancers they add.  Their only goal is to tantalize your taste buds, without any thought of enhancing your health.  Only you can do that, cooking can be as easy or as hard as you make it, take a few classes and enjoy the wonderful flavors that will power up your health.
3. Get a move on!  Your body was meant to move, we have created a society of convenience and 8 hours in a chair has become the norm. The more you move the happier your entire body is, toxins move out, your immune system powers up, and your energy stays constant and charged all day long.
4. In the past there was only a handful of processed items in the supermarket, foods were purchased fresh and unaltered.  The enzymes were rich and the nutrients plentiful.  This is what we need to bring back, all of these convenient, packaged, foods are depleting our systems and creating the health epidemic we live in today.  Super charge your health with organic foods that don’t bring a “food label”, they are unaltered and rich in nutrients – You Deserve That
5. Look Up and enjoy the world around you!  Today we stair down at a phone or tablet more than we can imagine.  Statistically we spend 10+ hours a day on a device of sorts, ugg!  The world is so much better LIVE, set yourself with designated time to unplug, look around, and talk with those around you.  Amazingly enough this has a direct correlation to your happiness and health.  You sleep better and you foster relationships that last a lifetime.

So with all of that said, there is so much value in looking back and re-evaluating some of our choices to help enhance our mind and body.  We are all amazing beings of light and we are here to share our gifts and talents to inspire each other to grow.  Health is a balance of nutrition and food, sleep and relaxation, exercise and movement, and happiness, Enjoy the Ride!

Sending you much Peace and love,

Adita

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2016, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter:             www.twitter.com/AditaLang
Facebook:         www.facebook.com/AditaLang.5
www.facebook.com/NutritionalBrilliance
www.Facebook.com/Fierce4withAdita

LinkedIn:         www.linkedin.com/in/AditaLang
YouTube:         www.youtube.com/Aditalang
Pinterest:        www.pinterest.com/AditaLang
Instagram:      www.instagram.com/AditaLang
Google+:          www.google.com/+AditaLang

For past Livets®, recipes, and more visit me at www.MyLivet.com or www.AditaLang.com

Disease is actually Dis -Ease, your body is out of sync and struggling to be at its best.  You are the only one with the power to amp up your health.  We are not destitute to live with some disease or another, our bodies love being healthy, energized, and vibrant but our fuel, stress, and sleep are usually at the root of our challenges.  Here are my TOP THREE game changes to amp up your defenses and let your engines roar!

1.  Sugar has the ability of reducing the impact of your immune system for up to five hours.  Yup you heard it right and guess what??  Your body also metabolized flour, dairy, and alcohol as a sugar.  So your body puts your immune system on snooze just to metabolize and break down all of these sugars.  On the flip side….Guess who loves all of these sugars? Cancer, oh yes, the cancer cell gets empowered when you consume all of this stuff.  Focus more on foods that will empower your health such as fruits and vegetables and keep processed type foods as a treat here and there, preferable way over there!
2. Sleep is not over rated  my friends, its a MUST!  you need sleep to recuperate both mentally and physically, you need sleep to lose weight, clear your head, and strengthen your immune system.  If you can fall asleep within 5 minutes…Your Exhausted! If it takes you up to 15 minutes, your doing pretty good.  And if it takes you more than 15 minutes you are stressed and don’t know it.  For good quality sleep, you need at least 7 hours, then you need a few dreams, and you need to wake up alive and kicking.  If your dragging every morning, I need you to re-evaluate your sleep rituals and fix it.  This will make a world of difference in everything you do, I promise!
3. Coffee and caffeine are false senses of energy that can rip your energy centers and immune system to shreds.  We are designed to have plenty of energy throughout the day, of course unless we overdo it with a marathon or two.  But never the less we should hold our energy strong.  Unfortunately if we survive on caffeine we never really give our bodies a way of recharging on its own.  Now, I do have a little trick for you, lets ramp up your fat intake with your coffee to slow down the caffeine in your system – this will actually give you a longer period of energy and hopefully the need for fewer cups of joe.  One of the easiest ways of doing this is adding a teaspoon or two of cold pressed coconut oil into your cup – you will never taste it but the health benefits are the best!

The bottom line is that YOU, my friend, are a finely tuned machine!  And as with all finely tuned engines you need the right fuel, maintenance, and support to run and perform at your very best day in and day out.  You don’t need to stress yourself out and make huge changes over night, but if you can make one change a week, you’ll be feeling like never before and create the strongest force field to keep disease far, far, away!!

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2016, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter:             http://www.twitter.com/AditaLang
Facebook:         http://www.facebook.com/AditaLang.5
www.facebook.com/NutritionalBrilliance
www.Facebook.com/Fierce4withAdita
LinkedIn:          http://www.linkedin.com/in/AditaLang
YouTube:          http://www.youtube.com/Aditalang
Pinterest:         http://www.pinterest.com/AditaLang
Instagram:       http://www.instagram.com/AditaLang
Google+:          www.google.com/+AditaLang

For past Livets®, recipes, and more visit me at www.MyLivet.com or www.AditaLang.com

2016 has charged forward in such a positive light.  We are all here to keep growing, learning, and helping each other reach our true potential.  With this said, here is YOUR 2016 Livet®.  A Livet® (liv-e’t) is a plan for living, this is your plan to replace any diet that you have ever tried, and this plan is all about a positive outcome!

Take charge, make changes, and live life to the fullest of ways and you will reap the benefits of longevity!

Every Year I highlight the latest and greatest, from research and more, to give you this Livet®.  Here are my favorites to create Longevity, Happiness, and Abundant Energy……Enjoy!!

Optimal Health is a balanced combination of:

Nutrition

Exercise and Movement

Downtime and Sleep

Happiness and Fulfillment

Nutrition:

1. The proportions of your Carbohydrates (from fruits and vegetables), Protein, and Fats have a lot to do with your energy, clarity, and strength.  Think of it this way Carbohydrates provide immediate energy, Fats provide s energy at a much slower rate, and Protein helps to repair the body and helps to prolong the energy from your Carbs and Fat.  So if you’re having breakfast at 6am and know you won’t make lunch till 2, your breakfast should be higher in fat and protein with some carbs, on the other hand is you have a long workout somewhere in between you would want more carbs and fat with some protein.  Distribute your proportions for the activity of your day and the time between meals.
2. As of 2016 the new American Heart Association Guidelines are encouraging us to increase our quality fats by 25 and 35 % of our daily intake.  So what are quality fats, here are my top favorites: Avocado, raw nuts and seeds, raw nut butters, cold pressed coconut oil, grass fed butter, and Olive oil – and of course all from a quality organic source!
3. Caffeine, Alcohol, Sugar, Flour, and Dairy all give us a false sense of energy, these spikes and falls cause our energy systems to be depleted.  The best defense for this is to minimize your Alcohol, Sugar, Flour, and Dairy, and for the rare occasions, combine them with quality fats.  The same goes for caffeine, both ingest it with a meal that includes quality fats or….mix in a teaspoon of coconut oil and enjoy a lengthier amount of energy from your same cup of joe!
4. Mental fogginess has a few reasons behind it, but the main one always brings us back to food.  Too many processed carbohydrates give us a spike of energy that quickly leads to exhaustion and fog!

Exercise and Movement:

1. Avoid stressing out about getting in your full 60 minutes of exercise per day.  The American College of Sports Medicine, back in 2014 brought to light that we only need 150 minutes per week and guess what?? You can break that up any way you want…..6 ten minute sessions, 4 fifteen minute sessions, or anything else that fits best into your day!
2. Now don’t forget that your metabolism is kicked on by only 2 things – Exercise and Food.  So with this said, if you decided to do several short sessions of exercise in your day, you are actually increasing your calorie burning potential throughout the day, “How Cool is That!”
3. Now when choosing your most beneficial forms of exercise don’t shortchange the small stuff.  Yes, heavy duty gardening, housecleaning, and home repairs count too!  Remember, it’s all about increasing your heart rate and breaking into a bit of a sweat.
4. HITT Training, Circuit, Intervals, and more – If you push yourself in cardio, to the point right before becoming breathless, and then recover and do it again, you actually burn more calories than maintaining a sustained heart rate.

Downtime and Sleep:

1. Here is a fun fact to make it all a bit clearer.  If you fall asleep within 5 minutes you are exhausted, if you fall asleep anywhere between 6 and 15 minutes you are doing things right, and if it takes you longer than 15 minutes you need to review how you manage stress and create relaxation rituals to bring you to that 6-15 minute mark.
2. Do you wake up ready to concur the day? Or do you wake up dragging needing that cup of coffee?  Many times we may be getting our needed 8 hours of sleep but the quality of that sleep is lacking in several necessary ingredients.  A few things to keep in mind that help a lot are things like keeping your room nice and cold, completely pitch dark, and minimizing the amount of TV right before bed.
3. Daily stress from life and living as well as exercise can stress the system and hamper quality recovery and sleep.  It is important to create daily rituals to bring you back to center and “brush off” those stresses that we can do without.  I can sit here and preach, but you are the only one who knows what can calm you down and bring you to center.  One of the best tools that I have found is to create a notebook listing your favorite, soothing, things to do.  List one on each page and then in those moments of stress and discomfort, randomly  open the book up and follow what the page has to offer with whatever time you have available.  Progressively this will become easier for you to follow and do.  Enjoy!
4. Meditation, it is the new buzzword these day.  And YES is does provide you with so many benefits but it doesn’t have to be sitting in some strange knotted position chanting a language you’re not sure of.  Meditation is simply taking all of your focus to ONE THING for 5 minutes or more.  That one thing can be a chant but it also can be coloring in a coloring book or an array of other things that require such an intense focus that they force the mind chatter to settle down.  Once the mind can settle down, the mind opens itself up to creativity, perspective, and so much more.

Happiness and Fulfillment:

1. Laughter is the best medicine of all!  They say that kids laugh 400+ times a day and adults laugh…..15, ugg.  We have some work to do people!  Life is only as serious as you make it, make sure you maximize each day and include something that truly puts a smile on your face, you deserve it!
2. Are you living your passion or are you just doing your job?  Sometimes they are one and the same but many times they are two totally different things.  We tend to be possessed with the need for money above our own needs, well guess what?  If we focus on serving others in a manner that fulfills our needs, we make money, we can reach our success, and we can be happy in the process.  Think about it!
3. Look out for Synchronicity!  This is my all-time favorite, you know those moments, the ones that everything just seems to flow and go your way.  Yup these are the moments to focus on; these are the ones you want to recreate day after day.  Show gratitude, acknowledge these great days, and start to look forward to more of them, they will come more often if you let them!
4. We are all here to learn and experience our true selves.  Many times the frustrations we get from others is not a true sense of frustration and anger, it is something from within that needs to grow.  We need to take these moments and instead of playing the “blame game” we need to look within and see what areas of our selves need growth and awareness.  The more open we are to growth, the happier our day to day will be.  Don’t worry about what others think, YOU are the most important person in your world!

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2016, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter:               http://www.twitter.com/AditaLang
Facebook:         http://www.facebook.com/AditaLang.5
www.facebook.com/NutritionalBrilliance
http://www.Facebook.com/Fierce4withAdita
LinkedIn:          http://www.linkedin.com/in/AditaLang
YouTube:          http://www.youtube.com/Aditalang
Pinterest:         http://www.pinterest.com/AditaLang
Instagram:       http://www.instagram.com/AditaLang
Google+:          www.google.com/+AditaLang

For past Livets®, recipes, and more visit me at www.MyLivet.com or www.AditaLang.com

Have you ever wondered if you are taking in just the right amount of protein and fats for your specific needs?  And if so, how do you figure this out?  Well here’s the thing, for optimal energy and health we each have our own individual need for protein, fats, and carbohydrates.  Now when I talk about carbohydrates, I’m talking about fruits and vegetables for our daily energy needs, not bread, crackers and cookies.  So it doesn’t matter what your age is or fitness level, your body is very intelligent and can let you know your specific needs by your appetite and energy levels.

So how do we figure all of this out?  Lets start at the mid point, by that I mean taking every meal and snack and eating a 50-50 combination of protein and carbohydrates with a little bit of quality fat.  Then start to take note of your hunger and energy level, basically each meal or snack should hold you through to the next meal or snack without that feeling of truly starving – you should feel like your “just” ready to eat.  And here is the thing, protein and fat both take longer to metabolize and break down so these guys can carry the energy from your fruits and vegetables for as long as you need.  It’s like this, if I gave you a salad with only lettuce and tomato you would be starving in less than an hour, on the other hand if I added an array of vegetables, olive oil, and some chicken, that could keep  you feeling good for quite a while.

Now with all of this said you can start to tailor your meals to your needs, if your meal or snack is hours away, then add a bit more protein and fat to hold you over and if your next meal is just around the corner your 50-50 combination should work just right.  There is one thing though to take note, we are all different so you may start with this 50-50 and realize you are tired all the time, that may be your trigger to add in a higher percentage of carbohydrates.  Then on the flip side, if your getting hungry too quick you may need a higher amount of protein and fat to stabilize your carbohydrates.  Little by little with some food journaling,  and awareness of your energy and hunger, you too can come up with the exact proportion that works for your needs.

This formula should keep you satiated, focused, clear headed, and energized.  When you throw in processed foods and simple carbohydrates from sugar, flour, and dairy into the  mix you get “slowed down”, foggy in the mind,  and distracted with your thoughts.  Unfortunately, the more of these things we eat the more out of balance we become.  This applies for both adults and kids.  When you figure out your ideal food proportions of carbohydrates (from fruits and vegetables), proteins, and quality fats you realize how good life can be.  Don’t allow yourself to fall back into your old habits and slowly let these processed energy drainers work their way in, your much better than that and it feels way too good to have great sustained energy throughout the day! Enjoy!

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet, #kidsnutrition

Copyright 2016, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter:  http://www.twitter.com/AditaLang

Facebook: http://www.facebook.com/AditaLang.5

www.facebook.com/NutritionalBrilliance

http://www.Facebook.com/Fierce4withAdita

LinkedIn: http://www.linkedin.com/in/AditaLang

YouTube:  http://www.youtube.com/Aditalang

Pinterest:  http://www.pinterest.com/AditaLang

Instagram:  http://www.instagram.com/AditaLang

Google+:  www.google.com/+AditaLang

For more information on Adita’s business, check out http://www.AditaLang.com

Ok, so you have decided that it’s about time, well about time for what?  Let’s get serious, it’s not all about exercise, it’s about creating a well-rounded foundation for health and longevity.  So how are you going to start this journey?  Here are my top picks to set you on the right track for success:

1.        You cannot go cold turkey, it just doesn’t work.  They have tons of research on this as it relates to addiction, and guess what??  Most of us are addicted to our unhealthy food choices, which is why it seems so horrible to get on the right path.  But amazingly enough once you start to feel different and look different; it’s a pretty cool thing.  So here’s your first task, Drink More Water!  Your goal is 8-10 glasses of water per day, basically (as strange as this sounds) you want your urine to be clear!

2.       Start to sweat every day, yes you can take a class or go to the gym, but you could also put a little more power into your everyday chores such as house cleaning, gardening, impromptu dancing and more.  Park further away from where you’re going or even put a little hop into your step.  The Goal is to Sweat, each and every day!

3.       Let’s work on eliminating those terrible tyrants that definitely put weight on our bodies.  Now I’m not telling you stop these all together, what I would like you to do is become more aware that these are the bad guys and see if you could cut down your current portions to at least half.  So what are these horrible menaces….Sugar, Flour, Dairy!  Yup the center of all processed foods, I know that this is the hardest thing for anyone to do, but again, I’m only asking you to take note and work on cutting these down to half of what you are currently eating.  You can do it!

4.       Let’s try replacing what you have cut out from #3 with fruits or vegetables; I’m not going to be picky right now, chose whichever you wish or even a combination of your favorites.  You can even blend them up into a smoothie if that makes them go down better.

5.       In the privacy of your own home let’s try to add in the following exercises with 2 sets of 10 repetitions, 2 times per week:

a.       Push-ups – they can be off a wall or on the floor from either your knees or toes

b.      Squats – this is basically sitting down on a chair and the minute your tush hits the seat, you stand right back up

c.       Crunches – Lying on the floor with your knees bent and your feet off the floor, hands behind the head (but only to hold the weight of your head), now tighten your abdominals so tight that they lift your head, neck, and shoulders off the floor

d.      Lunges – Step one leg out in front so that when you bend both knees and lower your body, both knees have a 90 degree bend. Lift and lower yourself only on one side for 10, then switch to the other side.

6.       Sleep is such an important commodity for both weight loss and longevity.  Your room needs to be pitch dark, cover up all those LED lights and anything else that peaks through from your gadgets. And work on creating a sleep ritual so that you’re out like a light!  There are some wonderful teas out there, move your action packed shows for earlier in the evening, and read a bit before bed – whatever works.

When setting goals, it is all about taking one step at a time.  It’s one thing to talk about a goal and it’s another to write it down with a full plan of action.  Decide which things you want to tackle first, create measurable steps to get you there and create a few rewards to entice you to meet those steps head on.  You can do this and just think of the wonderful enhancements your body will receive for your efforts – It’s a Win-Win situation! 

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2016, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter:  http://www.twitter.com/AditaLang

Facebook: http://www.facebook.com/AditaLang.5

www.facebook.com/NutritionalBrilliance

http://www.Facebook.com/Fierce4withAdita

LinkedIn: http://www.linkedin.com/in/AditaLang

YouTube:  http://www.youtube.com/Aditalang

Pinterest:  http://www.pinterest.com/AditaLang

Instagram:  http://www.instagram.com/AditaLang

For more information on Adita’s business, check out http://www.AditaLang.com

Take charge, make changes, and live life to the fullest of ways and you will reap the benefits of longevity!

Every Year I highlight the latest and greatest, from research and more, to give you this Livet® (liv-e’t).  Here are my favorites to create Longevity, Happiness, and Abundant Energy……Enjoy!!

Optimal Health is a balanced combination of :

Nutrition

Exercise and Movement

Downtime and Sleep

Happiness and Fulfillment

Nutrition:

1. Nutritional Density is the amount of nutrition each bite gives you, make each bite count!  Choose foods that are in their natural state with little to any manufacturing.  Go for the colors of the rainbow and aim to increase fruits and vegetables that are dark and rich in color.

2. Not all calories are created equal!  How your body chooses to store your foods has to do directly with the types of foods you choose, so are they processed or not, are you exercising immediately or not.  If your body can not identify the food or feels it has no real use for them….your body will store them all as fat!  So the calories don’t really matter, 100 calories of cereal will be stored, as 100 calories of vegetables will be put to good use!

3.  Are you starving shortly after a meal?  Then you didn’t have enough fat and protein.  Fat and protein take longer to breakdown, hence keeping calories in your system for a longer period of time.  So for those days that you know a few hours will pass before your next meal, load up on the protein and fat, and for those days that your next meal will come quick, stick with more carbs from fruits or vegetables.

4. For permanent weight loss remember to increase your nutritional density while decreasing your calories.  This will trick your body so that it doesn’t feel that it is in starvation mode.  As long as your body is receiving all of the nutrients it need, it will easily drop the weight.

5.  Want a great habit to add health and increased immunity….Add a tablespoon of apple cider vinegar to a glass of water every day.  This will  help you balance your alkalinity, keeping acid at bay.  And remember…..disease loves acid.

Exercise and Movement:

1.  The New England Journal of Medicine recently published that the number one cause of mortality is……A Sedentary Lifestyle.  So get your move on, exercise does not have to be limited to a 60 minute session, break it down.  You can easily receive benefits from 6, 10 minute sessions, 4, 15 minute sessions, or 2, 30 minute sessions.

2.  Movement is exercise, so gardening counts, housework does too and anything else that raises your heart rate.  Take each day and incorporate activities that will enhance your fitness level, walk the stairs, carry the groceries, make every chore count and your body will love you for it!

3.  Exercise boosts your metabolism, in other words when you exercise you burn extra calories doing ordinary things for an hour or more afterwards.  With this said, you can break up your workout into small increments throughout the day so that your metabolism is constantly being turned on and calories are constantly being burned – “It’s a win-win!”

4.  Your pelvis is the center of your body, it dictates your alignment from the pelvis to the tip of your head and from your pelvis to the tip of your toes.  Any misalignment in the pelvis can cause misalignments and weaknesses in the rest of the body.  With this said, to have a truly strong body, you need a strong core, one that hold your pelvis perfectly in place.  The core is comprised of your abdomen, your hip flexors, your erectors (back muscles) and your glutes.  So if your starting an exercise program make sure to make these areas your first priority and if your in the midst of your program, make sure to incorporate exercises for these muscles on an ongoing basis.

5.  Are you pressed for time?  No worries, simply add squats, lunges, push-ups, and crunches.  Do about 2-3 sets of 8-10 reps and your set.  This wouldn’t be your everyday workout but it sure works well when your in a pinch and limited with equipment.

Downtime and Sleep:

1. Your bedroom is your sanctuary, create an environment that welcomes sleep and relaxation – no TV’s, no small electronic lights.  Simply dark, comfy, and cool, a place that you feel you can let go of your day and relish in physical and mental recuperation!

2. I hate to break it to you but computers, tablets, and even your smart phone can wake up your system and disrupt the night time ritual of rest and relaxation.  In a perfect world we would turn these off as the moon rises and place our energies to reading books or magazines.  The goal is to set the stage of sleep, to gradually take our mind and body to full, 100% relaxation for quality recovery and rest!

3. For those night owls, you know who you are, sleep is imperative for brain function, muscle recovery, weight loss, and general health.  Without proper sleep our thinking becomes foggy and our motivation a bit weak, its time to let our thoughts rest.  If your brain keeps you up, trying randomly writing everything you are thinking about before bed.  They don’t have to be complete sentences or even make sense to anyone but YOU, its just a matter of getting them out of your head so that you can rest fully!

4.  The number one thing I see with my weight-loss challenged clients is erratic sleep patterns!  A lack of sleep WILL keep body fat happy and content living within you.  Your body needs to recuperate fully for it to function at 100%, create rituals or routines to slow your day down and create the best environment for sleep you can have.

5.  My favorite sleep ritual is drinking Kava tea, I get either pure kava (which is VERY strong) or kava tea bags from Yogi Teas, which are quite yummy.

Happiness and Fulfillment:

1. The best prescription for life is laughter, but I mean the type of laughter that makes your eyes water and the giggling endless!

2. No one can give you happiness, it can’t be bought, borrowed, or stolen.  It is all, 100%, up to you.  Its up to you to take care of yourself, surround yourself with great inspiration, and make each day the way you want it to be.

3.  Many times we get stuck on the “hamster wheel” of life and find ourselves focusing on the negative instead of the positive.  Its that old saying of the glass half full or half empty.  For the next 21 days force yourself to focus on the glass half full, use post-its as reminders and anything else you need to bring you back to the positive.  They say it takes 21 days to create a habit, so start your habit today and put a HUGE smile on your face.

4.  This is your fourth component of health, without this the others cannot sustain  your health, you need happiness and you deserve it!  This is your life, criticisms, jealousies, and whatever other junk people throw at you is simply….JUNK.  You don’t need to listen, accept, or allow it to enter your realm.  Basically, it’s their problem not yours, so start to allow it to go in one ear and out the other and keep only the information that inspires, and elevates you to the next level!

5.  LAUGH, DANCE, SING – Whichever chimes a smile, incorporate it into your daily routine, even if it is just for a few minutes.  Those few minutes will release so many “happy hormones” that your day will go better than expected, and every once and a while you might have to LAUGH, SING, and DANCE one more time, but that is OK!

Your health is YOUR HEALTH, no one else can be responsible for keeping it strong and vibrant but YOU.  Our lives are an incredible journey, don’t let a Twinkie, weak muscles, and a puss face take you down the wrong path – Change it, move forward smile bright, and shine!

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2015, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways:  Adita@NutritionalBrilliance.com

Twitter: http://www.twitter.com/AditaLang

Facebook: http://www.facebook.com/AditaLang.5

LinkedIn: http://www.linkedin.com/in/AditaLang

YouTube:  http://www.youtube.com/Aditalang

Pinterest:  http://www.pinterest.com/AditaLang

Instagram:  http://www.instagram.com/AditaLang

For more information on Adita’s business, check out http://www.AditaLang.com

The morning alarm rings and we are all off to a late start. Rushing to get everyone dressed and ready to go. Breakfast becomes an ordeal so we stick to the easiest thing there is….cereal! Breakfast is the first meal of the day, the one that will keep them going even if they don’t have a chance to finish lunch. This is the time to load them up so that they get to school attentive, energized, and ready to absorb anything the teacher puts in front of them.

With a minimum amount of time for lunch and plenty of distractions to veer them away from their food, breakfast becomes the one meal that you can make to last them throughout the day. A typical breakfast of cereal, milk, and juice will simply digest as a sugar. This means that it won’t last in the system long enough to get them to lunch; they will arrive at school a bit wired and as the hunger starts to set in so will the crankiness. Their ability to learn and absorb will be hampered by the desire to eat “anything”.

So what are your options….I keep preaching it so bear with me – Good quality proteins and fats! Here are a few examples:

1. Eggs – this is a great way to slip in some veggies by chopping them up and making an omelet or preparing the eggs any way that works.

2. Oatmeal – Regular Old Fashion Oats (the “quick ones” have little if any of the good nutrients left)).Oats have a small amount of protein but if you add in some chopped nuts and some fresh fruit you have a breakfast filled with plenty of vitamins and minerals.

3. Nut butter and fruit Spread Sandwich – here is your quick solution – choose any nut butter as long as the ingredients on the label are just nuts (ie peanut butter should only have peanuts on the ingredient list, and almond or cashew butter should be raw).Choose a fruit spread with no added sugar only the fruit to make it sweet. Although I don’t recommend this every morning, it is an easy solution for those morning we are on the run.

4. Leftovers from the night before. A little bit of chicken on toast can take a child a long way or better yet some black beans and rice with an egg cooked in it.

For some reason, breakfast has always been portrayed with sweet goodies, on occasion that may work but for a school day that takes away from their ability to learn. School is about learning, feed them to flourish!

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2015, Adita Lang. Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter: http://www.twitter.com/AditaLang

Facebook: http://www.facebook.com/AditaLang.5

LinkedIn: http://www.linkedin.com/in/AditaLang

YouTube: http://www.youtube.com/Aditalang

For more information on Adita’s business check out http://www.AditaLang.com

There are so many variables to health, some are in our control and some are not.  The key is to take a healthy approach in how you see things and journey your way to the best possible outcome without being stuck “in the mud”!  Life is way to short to feel sorry for yourself and blame others for your pain.  I realize it is hard to look at something objectively when you are right in the middle of it, but take a step back, take a deep breath, and visualize yourself  wasting time feeling sorry for yourself or….maximize each day for the best possible outcome.  “I don’t know about you, but the second option seems way more appealing!”

So with all this said “What am I really talking about?”.  It’s no different than anything else I post, its about creating a balance between Exercise, Nutrition, Happiness, and Rest and Recovery.  No matter what ails you or what your situation is, these should be guides and goals for health:

1.  Exercise – I hate to break it to you but the body is designed to MOVE!  Ok so lets say your in the midst of a serious medical condition and your fatigued more than ever, make a promise to move for 10 minutes every day.  If you are struggling with other issues,  aim to fit in whatever you can.  The biggest mistake we make is to believe that 60 minutes is the end all.  Life happens and if 60 minutes is overwhelming or isn’t feasible right now…take what you can.  Here’s a fact for inspiration – The New England Journal of Medicine recently documented that the number one cause of mortality was….Drum Roll Please…A Sedentary Lifestyle.  Sedentary means doing nothing, so 5 minutes is something and can actually make a difference, who knew!

2.  Nutrition can only benefit what ails you!  The stronger you make your immune system the further away disease will stay.  On the same breath cancer LOVES sugar (and Sugar, Flour, and Dairy all break down and metabolize as a SUGAR), so starve that sucker and make some drastic changes to avoid or boot out that “pesky varmint!”  Eat for the nutritional value of foods and pride yourself in the quality of the foods that give you strength and power, don’t allow disease to dictate your cravings and destroy your health.

3.  When was the last time you laughed, and I mean laughing yourself to tears?  It is such a waste of time to linger in the negative, this will take you nowhere!  On the other hand a good laugh or simply a smile will boost your endorphins and pump up your immune system to a full charge.  Now I realize that life’s challenges can pull us down, but don’t let it , surround yourself with positive people, say NO whenever you want, and do at least one thing a day that you love doing.

4.  Your immune system, and your fat burning potential, can only work efficiently if you are well rested.  Sleep, recovery, and relaxation are a major component of health.  Lack of sleep has been proven to increase body fat, increase stress, and to suppress your immune system.  So how do you expect to recover from a major life event or illness without proper sleep?  Granted, at times of distress, the stress can keep us restless and angry, but Guess What?  You, my friend, are the only one who can change that.  YOU have the power to change the way you see yourself, your health, and your possible outcome!  “Bet you never realized you had that kind of POWER!”

So with all of that…Life Happens!  We gain weight, our health is challenged, or we just cant function in our own shell, but the world keep revolving around us and we can make the best of any situation and move forward, without lingering under a black cloud.  It’s all your choice – No one is to blame and No one is keeping you in a bad situation but YOU.  So now step back, reassess, and head for a happier place with whatever ails you.  Make your goal to be as healthy as you can be and take baby steps to get you there.  “One step at a time is much better than no steps at all!”

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2015, Adita Lang.

Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways:  Adita@NutritionalBrilliance.com

Twitter: http://www.twitter.com/AditaLang

Facebook: http://www.facebook.com/AditaLang.5

LinkedIn: http://www.linkedin.com/in/AditaLang

YouTube:  http://www.youtube.com/Aditalang

Pinterest:  http://www.pinterest.com/AditaLang

Instagram:  http://www.instagram.com/AditaLang

For more information on Adita’s business, check out http://www.AditaLang.com

Our Little ones need rest just like all of us do. Their endless bounds of energy makes us forget how important sleep really is to the developing mind. Sleep is the time that our bodies get to recover from the day’s events; it’s the time when vitamins and minerals do their thing to provide us with optimal health and well being. Sleep is also the optimal time for brain development and growth for our hungry young minds.

Our kids need as much as 12 hours of sleep per day; this assures them plenty of rest, recovery, and development. Life becomes very exciting, especially on holidays from school, but is it worth it to skimp out on precious hours of sleep all the time? If you’re going to allow your little ones to fall short on their “Z’s”, make it for something worthwhile. To see an old friend or visits with the family creates a lasting impact on our children, watching endless hours of television does not.

Keeping sleep a priority will benefit a child’s learning and development for years to come. On the same note, your child’s mood and behavior will remain at its best for any family gathering that includes the right foods and the right amount of sleep!

#AditaLang, #longevity, #livelonger, #food, #smoothies, #nutraterian, #weightloss, #restorativehealth, #HealthyFood, #Health, #HealthyEating, #Livet

Copyright 2015, Adita Lang. Adita Lang works with individuals and groups to maximize their health through exercise and nutrition. She can be reached in the following ways: Adita@NutritionalBrilliance.com

Twitter: http://www.twitter.com/AditaLang

Facebook: http://www.facebook.com/AditaLang.5

LinkedIn: http://www.linkedin.com/in/AditaLang

YouTube: http://www.youtube.com/Aditalang

For more information on Adita’s business check out http://www.AditaLang.com