EuroFit, LLC - Life Coaching and Personal Training

BE GRATITFULL TO YOUR BODY

2012-01-12T12:29:00.000-07:00

Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.
Create a list of all the things your body lets you do. Read it and add to it often.
Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.
Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.
Walk with your head held high, supported by pride and confidence in yourself as a person.
Count your blessings, not your blemishes.
Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!
Be your body’s friend and supporter, not its enemy.
Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months. Your body is extraordinary–begin to respect and appreciate it.
Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
Find a method of exercise that you enjoy and do it regularly. Don’t exercise to lose weight or to fight your body. Do it to make your body healthy and strong and because it makes you feel good.
Think back to a time in your life when you felt good about your body. Tell yourself you can feel like that again, no matter what age you are now.
Keep a list of 10 positive things about yourself as a person–without mentioning your appearance. Add to it!
Put a sign on each of your mirrors saying, “I’m beautiful inside and out.”
Choose to find the beauty in the world and in yourself.
Start saying to yourself, “Life is too short to waste my time hating my body this way.”
Surround yourself with people that remind you of your inner strength and beauty.
Love yourself and be your own best friend.
You are uniques and special, so treat yourself with love, honor and respect.

HAPPY NEW YEAR

2011-12-31T11:10:00.000-07:00

2012 is Coming!

Before 2011 Ends,

Let Me Thank all the Wonderful People like YOU,
Who made '2011' a great year!

I Pray today that you and yours be Blessed with Health, Happiness and Prosperity Years Ahead!

I wish You a

Fantastic JANUARY
Love able FEBRUARY
Marvelous MARCH
Fool less APRIL
Enjoyable MAY
Successful JUNE
Wonderful JULY
Independent AUGUST
Romantic SEPTEMBER
Tastiest OCTOBER
Beautiful NOVEMBER
Happiest DECEMBER

Have a VICTORIOUS 2012!!!

How to achieve your New Year Resolutions

2011-12-29T13:32:00.000-07:00

I am far away from being pessimistic about New Year Resolutions, but according to statistics, most people won’t keep their New Year’s resolutions for more that a month. Sure, the gym may be packed throughout January, but come February and people get back to their old habits and routines if they do not have a proper plan, support and accountably system, I witness it every year.

According to a 2007 study by Richard Wisemen from the University of Bristol, nearly 80 percent of people who set New Year’s resolutions fail. While resolutions can be achieved, most people simply set themselves up for failure. Here’s how you can avoid becoming another statistic and achieve your New Year’s resolution.

Take it easy, start small

The most popular resolution is always “lose weight” or “stay fit.” People failed on these resolutions because they set unrealistic goals/dreams like losing 15 pounds in two weeks, or working out 7 days a week, when they haven’t worked out in years. Many people will overwhelm themselves trying to do too much too fast. The best way to reach your goals is to start off small and work your way up to more challenging feats.

Make a plan of Action

Too often, people focus on the ultimate goal, what may look unrealistic for the mind in the beginning and therefore may be more discouraging than motivating. Better approach will be to set an ultimate goal, then set a monthly, weekly and daily goals and create a plan of action. Look realistically on what it will take to achieve your goals and make a realistic plan to get from point A to point B. If your resolution is to lose weight, determine a nutrition plan, appropriate exercise regimen and motivational/educational support. Also determine the time, effort and money you can realistically commit to achieve your goals.

Exchange your old destructive habits for new positive ones

Old habits are hard to break, and this is one of the reasons why many people do not keep their New Years resolutions. Take a honest look at your habits and what you have been doing in the past that kept you from achieving your goals. Acknowledge your destructive habits and make a plan on how to exchange them for positive habits, and do it one habit at a time.

Create a Support System and Surround yourself with Positive People

Achieving your goals and develop a new habits will be challenging if your environment is constantly sending you conflicting messages. Hire a personal trainer, or a weight loss coach, find a walking partner or someone to go to the gym with, who will hold you accountable for keeping your weight loss resolution. Read inspirational books and surround yourself with people with similar goals, or who live your desired lifestyle.

Do not wait, start now

Many resolutions fail even before they’re started. For example, people will wait to start their fitness routine until they feel they’re motivated enough. Sometimes, that motivation never comes and the resolutions fade until next New Year’s Eve. Getting into a new habit and seeing the positive results coming from your new lifestyle will only further motivate you to continue keeping your resolution through the year and beyond.

Make a decision to loss weight and get healthy now and take action!

LOSE WEIGHT, GETTING STARTED

2011-12-14T13:01:00.000-07:00

Losing weight and keeping it off is challenging but doing that to get fit and healthy body is very rewarding. Before you get started on a weight loss program, consider the following tips. They should help you reach your goal of obtaining and maintaining a healthy weight.

Set the Right Goals

Setting effective goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the change of attitude and negative self-talk, as well as dietary and exercise changes that will lead to long-term weight control. Successful weight managers are those who select two or three goals at a time that they are willing to take on.

Keep in mind that effective goals are specific, attainable, and forgiving. For example, "exercise more" is a wonderful goal, but it's not specific. "Walk five miles everyday" is specific and measurable, but is it attainable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're held up at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, five days each week" is specific, attainable, and forgiving.

Reward Success (But Not With Food!)

Rewards that you can control can be used to encourage you to attain your weight control goals, especially those that have been difficult for you to reach.

An effective reward is something that is desirable, timely, and contingent on meeting your goal. Rewards may include treating yourself to a massage, movie, smaller size outfit or music CD or taking an afternoon off from work or just an hour of quiet time away from family. Keep in mind that numerous small rewards, delivered for meeting smaller goals, are more effective than bigger rewards, requiring a long, difficult effort.

Balance Your Checkbook (how much food you eat)

This means that you should monitor your eating behavior by observing and recording some aspect of your eating behavior, such as how many calories you eat in a day, how many servings of fruits and vegetables you eat per day, how often and for how long you exercise, etc., or an outcome of these behaviors, such as weight.

Doing this can really help you determine how you are doing and what you need to do to meet your weight control goals.

Avoid a Chain Reaction

Identify those social and environmental cues that tend to encourage undesired eating, and then work to change those cues. For example, you may learn that you're more likely to overeat while watching television, or whenever treats are on display by the office coffee pot.

Then work to sever the association of eating with the cue (don't eat while watching television or talking on the phone or read the book...)

Eat Mindful (Get the Fullness Message)

Changing the way you go about eating can make it easier to eat less without feeling deprived. It takes 20 or more minutes for your brain to get the message you've been fed. So slow down the rate that you eat food. That will allow satiety (fullness) signals to begin to develop by the end of the meal. Eating lots of vegetables or fruit can also make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear meager. In addition, changing your eating schedule, or setting one, can help you reach your goal, especially if you tend to skip, or delay, meals and overeat later.

Click here for support.

LOW GLYCEMIC SUPER FOODS

2011-12-08T17:50:00.009-07:00

*There are certain foods that are chocked full of more nutritional value than other foods nutritionists have aptly dubbed “Super Foods”. Praised for offering dramatically significant health benefits across the board, these versatile foods can revolutionize the way you eat and snack. If you aren’t already taking advantage of these Super Foods, you may want to take another look:

Sweet Potatoes :
Not just for Thanksgiving anymore. Sweet potatoes are enriched with far more nutrients than your typical russet potato. Containing high amounts of antioxidants, beta carotene, vitamin A, vitamin C, and potassium, sweet potatoes offer a wider spectrum of nutrients than simple starches. The wonderful thing about sweet potatoes is you can substitute them for just about anything you could use a regular white potato for. You can even make your own hand-cut sweet potato fries. Simply drizzle your sweet potato slices with a little olive oil, add a pinch of salt or rosemary, and bake for a perfect snack.
Pumpkin Seeds
Although we consider Pumpkins to be strictly an autumn food, Native Americans prized pumpkin seeds for their flavor and medicinal value. They are one of the few foods containing the compound phytosterol, which help reduce levels of harmful cholesterol and improve immune function. Pumpkin seeds are high in fiber and protein and rich in minerals like magnesium, iron, manganese, and zinc. Whether you roast them with some salt or spices like cumin, pumpkin seeds make for exceptionally delicious snacks. They also work well as a garnish on practically any dish.

Wild Salmon
Salmon is well-regarded as one of the best sources of omega 3 fatty acids, great for the heart, joints, and memory. Unfortunately, the majority of salmon sold in grocery stores are farmed. When raised in farms, the salmon are unable to eat a natural diet and are instead fed grain. Wild salmon remain uncontested as one of the best tasting and healthy fish available on the market, offering more nutrients than farm-raised salmon. Instead of adding lemon juice, bring out the natural flavors by broiling a thick salmon steak with a balsamic or maple glaze and sprinkle with crushed walnuts for a rich and savory meal.

Blueberries
Documented to have nearly 40% more antioxidants and phytoflavinoids than red wine, blueberries are one of the healthiest super foods around. Most processed baked goods are made with imitation blueberries, so don’t be fooled. Go for the fresh stuff. While the nutritional effects of blueberries are highest when raw, blueberries make a fantastic addition to just about any recipe, from breads, baked goods, and reduction sauces. They can even be enjoyed dried or frozen so you can enjoy them year round.

Yogurt
Greek or plain, yogurt is one of the most versatile super foods around today. Rich in calcium and low in calories, you can add yogurt to anything. Instead of sour cream, cream cheese, or mayonnaise, you can substitute yogurt in its place. Add a little dill or alternative spices to make low fat and creamy dips or sauces to dress up any meal. Throw some fresh fruit or granola into a cup of yogurt and enjoy a sweet dessert.
Avocado
Full of potassium, folate, vitamin K, dietary fiber, folic acid, vitamin B6, vitamin C, and copper, avocado is one of the most robust and beneficial fruits in the world. Avocado is also a very concentrated dietary source of carotenoid lutein, which offers significant protection against breast cancer. Curiously enough, avocado is rich in protein and healthy fats due to rich levels of oleic acid, a substance proven to lower cholesterol. Compared to other vegetables, like spinach or carrots, just a slice of avocado a day drastically improves your body’s absorption of carotenoids. On top of being the key ingredient in guacamole, you can use mashed avocado as a creamy base for potato or pasta salad, or even add slices to salads to fill them out.
*By Olivia Mungal

BEING IN GREAT SHAPE IS NOT ABOUT APPERANCE

2011-12-06T11:56:00.005-07:00

Being in great physical shape is not only about appearance, it is about living pain free life, having energy to enjoy the life and do what you love to do.

It is about the joy and ability to serve your family and your community. It is about HEALTH, VITALITY and LONGEVITY. It is about ability to play with your kids and grandkids.

It is about ability to teach them sports by playing sports with them. To take kids to fun places, like hiking, biking, skiing... and have enough energy to catch up with them.

It is about loving intimate relationship with your partner. Traveling and enjoying time with each other. It is about having fun and enjoy all kinds of physical activities.

Being in great physical shape should be a highest priority to every person, because the health is a real wealth, if you lose it, you can't buy it, no matter how rich you are.

The "good" news is that you can get stronger, healthier and live longer pain-free life, no matter of your sex, biological age and condition you are living with now.

The "bad" news is, that you have to work for it every day! (This is not a bad news really, because when you treat yourself with love and take a good care of your body, your body will respond by looking good and feeling great.)

Great formula for a healthy body is exercise, good nutrition and positive attitude!

You have an amazing body and it will serves you accordingly of how you take care of it.

You don't have to wait for a New Year Resolution to start your routine for healthy and strong body, START TODAY, every day is count!

I will be happy to assist you in your journey, by providing you with customize nutrition plan, workout routine and positive mindset. No matter where you live, I can help you to get in shape! I can coach you over the telephone or Skype, or I can work with you one-on-one or in group.

Interested? Then send me e-mail and let's talk: larisa@larisasimpson.com

Visit my website for more info: www.larisasimpson.com

VISION BOARD WORKSHOP

2011-12-01T12:56:00.008-07:00

Spots are Filling Fast!
Make 2012 Your Best Year Ever!
Reserve your spot today for the 2012 Vision Board Workshop and get a head start on setting your goals for the coming year! We have a new larger location, so feel free to invite friends and family!

When: Saturday, December 17

Time: 1pm-4 pm

Where: Highlands Ranch Library
9292 Ridgeline Blvd.
Highlands Ranch, Co 80129
303.791.732

Self-Investment: $60.00 - $70 at the door. Includes 1/2 hour coaching consultation. For new clients only.
Bring friends and receive 10% off your registration for each friend!
Contact Larisa for more details at 303.359.2736, larisa@larisasimspon.com

Click here to reserve your spot for this workshop

What is the Vision Board?

A Vision Board (also called a Dream Board, Treasure Map or a Visual Map or Creativity Collage) is typically a poster board on which you paste or collage images that you’ve cut out from various magazines.

The idea behind this is that when you surround yourself with images of who you want to become, what you want to have, where you want to live, or where you want to vacation, your life changes to match those images and those desires.

I personally have several Vision Boards, I will share them with you along with manifesting stories at the workshop.

If you are ready to take control of your future and manifest your desires then I will see you at "Vision Board Workshop"!

Click here to reserve your spot for this workshop

Here supplies you’ll need to bring with you for creating a vision board:

1. Poster board. (Target sells a really nice matte finish board. I highly recommend it.)

2. I have tons of Fitness magazines to share with you. You can bring personal pictures and more magazines on different topics. (You can get them at libraries, hair salons, dentist offices, the YMCA.) Make sure you find lots of different types. Good choices are: Oprah, Real Simple, Natural Home, Yoga Journal, Dwell, Ode, Parenting, Money, Health, and an assortment of nature magazines.

3. Glue. Not Elmers. (It makes the pages ripple.) Yes! Glue. or Rubber cement is a good choice. Glue sticks will be second choice because they don’t last.

4. Scissors.

Click here to reserve your spot for this workshop

Here some SUCCESS STORIES of how the “Vision Boards” helps people to manifest their desires.

Although not all of this people specifically used vision boards to get what they wanted, but the applications that they used were similar in function.

# 1  John Assaraf’s Vision Board. Successful entrepreneur and author, John Assaraf, brought the age-old concept of a vision board to the mainstream public by relating his story of it in the motivational documentary, The Secret. In May of 2000, John was working in his home office inside his beautiful new home in Southern California when his five-year old son came in and asked him what were in the dusty boxes in the corner of his home office. John told him that it contained his vision boards. His son didn’t understand what they were, so John opened one of the boxes to show him. When John pulled out the second board from the box, he began to cry. On it was a picture of a 7000 square foot house on top of six acres of spectacular land that he had seen and cut out from Dream Homes magazine in 1995. It was the exact house that he had just purchased several weeks prior—A sure testament to the Law of Attraction at work.  

CLICK HERE to watch the YouTube video of John sharing the story on Larry King Live.

# 2 Jim Carrey’s Check. As a struggling young comedian trying to make it in the make or break city of Hollywood, Jim Carrey was just about ready to give up his dream of becoming a professional actor and comedian. He had just performed at an open mic session at one of the nightclubs in Los Angeles and had been booed off the stage by his audience. He sat by himself at the top of Mulholand Drive and looked out at the city below him—the city that held his future success or failure. He then pulled out his check book and wrote himself a check for $10 million dollars and made a note on it: “for acting services rendered.” He then carried that check with him in his wallet everywhere he went from that day forward. By 1995, after the success of his blockbuster movies: Ace Ventura: Pet Detective, Dumb and Dumber, and The Mask, his contract price had risen to the price of $20 million dollars.  

# 3 During one of Oprah’s shows on The Secret, guest Lisa Nichols showed her Vision Board. In it were the words ‘Lisa Reveals All On Oprah’. She definitely manifested that one!

# 4 Dixie’s pictures.

Dixie Schneider wanted to speak on cruise ships. She’s a bit zany, so she used a different variation of Treasure Maps. She got cruise ship brochures from a travel agency, cut out the photos and put them all over her house.

Open the refrigerator door and there would be a photo of a cruise ship. Open the medicine cabinet and there would be a cruise ship. Lift the toilet seat and there would be a cruise ship. Her engineer husband gave her a lot of grief, as you might imagine.

Well, Dixie has spoken on cruise ships all over the world. The first opportunity came by sheer serendipity. A former speech instructor of hers ran into her at the grocery store. He said, “I hear you are doing motivational speaking now. I was scheduled to speak on an upcoming cruise, but my mother is ill and I can’t do it. Could you take my place?”

COULD she?!

# 5 Kathy’s Book.

“I think I was initially a little self-conscious about my dreams. They seemed a bit lofty and impossible for someone like me. Who was I to think I could do and have these things? I wasn’t quite ready to have them out in the open for comments from my husband and anyone who came into my house.

So I used a photo book and kept it to myself at first. I included photos of myself with headlines cut from magazines- ‘Successful Speaker’, ‘Successfully Published Author’. This was all before I ever started my writing and right as I had just presented my very first free seminar. I included photos of material things I wanted, like a massage table (some day I want regular massages at home!), a hot tub, and a sauna (I come from a long line of Finns who had these in their homes). I included photos of women who looked confident and elegant and included the headlines: ‘Confidence’, ‘Energy’, ‘Simply Elegant’. I had a photo of a beautiful garden and the headline: “A Life-Long Garden”, “Flowers All Year Long”.

I now proudly hang Treasure Maps around my house, mostly in my home office where I spend much of my time.”

TIME WAITS FOR NO ONE

2011-11-30T12:29:00.003-07:00

Only one month left before 2012! Can you believe it?

Time is fly and if you do not use it wisely it will have no mercy on you.

Do you make a plan for yourself for 2012? How will you use the time given to you for another year?

Will you get fit and healthy, look younger, meet you ideal mate, spend more time with your family and kids, improve the relationship with your loved ones, start a new business, make more money, travel, work on self-development and spirituality?

How can you spend your time more wisely, more effectively to make your life more happier, healthier and fulfilling?

What area of your life can use some help to get in balance?

Remember time waits for no one! We must be mindful of how we spend our time and realize that ones it spent it cannot be replace!

Each of us given twenty four hours each day, 1,440 minutes that are credited to our life bank count. When those minutes are spend, we can't buy any more minutes that day. When your day is over, you cannot have any more time, no matter how rich you are or how much power you posses.

Rich people have no more time per day than poor people, fit people have no more time that unfit people, successful people have no more time than unsuccessful people.

The difference is, how you choose to spend your time.

According to a statistics the average lifespan in America is 80 years of age.

So if you are now 30 , then you have approximately 600 month to live, if you are 40, you have 480 month to live, if you are 50, you have just over 320 month to live, 60 - 240, 70 - 120...

There is no time to waste, and we all know that if you take care of your body, you may have a chance to add 10 years to your lifespan, or if you don't take care of your body, then you can subtract years from your life.

Many of us our worst enemies. We talk ourselves out of our best dream and ideas by telling ourselves: "I can't do it. ", " I don't have what it takes.", " I am too old, too young, too fat, too tired, too short...", " I am not good enough."

Well, we all have the time when we doubt ourselves and doubt our ability to reach our goals, but if we never act upon our goals we will never achieve them.

First we have to work on our own self image. We must developed and attitude of: " I can and I will!" and eliminate negative self-talk.

If you learn to control the enemy inside, then enemy outside won't do any harm to you.

Learn to love, respect and take care of the person in the mirror and everything in your life will change!

Make plan to create a positive difference in your life in one or more of these areas:

~ Health/Fitness/Self-Confidence

~ Relationships at work and at home/New Relationship/Clear Communications

~Self-Development/Spirituality/Purpose

~ Job/Career/Finances

Need a little guidance? Contact me now and let's create the action plan for YOU and your precious life for 2012!

I offer 30 minutes Complementary Coaching Session by phone.
Email me at: larisa@larisasimpson.com or call 303.359.2736

Wishing you the BEST in 2012!

WHAT WOMAN SAYS IS NOT ALWAYS WHAT SHE MEANS

2011-11-29T17:50:00.005-07:00

FINE
This is the word women use to end an argument when they feel they are right and you need to shut up. Never use “fine” to describe how a woman looks – this will cause you to have one of those arguments.

FIVE MINUTES
This is half an hour. It is equivalent to the five minutes that your football game is going to last before you take out the trash, so it’s an even trade.

NOTHING
This means “something,” and you should be on your toes. “Nothing” is usually used to describe the feeling a woman has of wanting to turn you inside out, upside down, and backwards. “Nothing” usually signifies an argument that will last “Five Minutes” and end with “Fine”

GO AHEAD (With Raised Eyebrows)
This is a dare. One that will result in a woman getting upset over “Nothing” and will end with the word “Fine”

GO AHEAD (Normal Eyebrows)
This means “I give up” or “do what you want because I don’t care”. You will get a “Raised Eyebrow Go Ahead” in just a few minutes, followed by “Nothing” and “Fine” and she will talk to you in about “Five Minutes” when she cools off.

LOUD SIGH
This is not actually a word, but is a non-verbal statement often misunderstood by men. A “Loud Sigh” means she thinks you are an idiot at that moment, and wonders why she is wasting her time standing here and arguing with you over “Nothing”

SOFT SIGH
Again, not a word, but a non-verbal statement. “Soft Sighs” mean that she is content. Your best bet is to not move or breathe, and she will stay content.

THAT’S OKAY
This is one of the most dangerous statements that a woman can make to a man. “That’s Okay” means that she wants to think long and hard before paying you back for whatever it is that you have done. “That’s Okay” is often used with the word “Fine” and in conjunction with a GO AHEAD (With Raised Eyebrows).

GO AHEAD
At some point in the near future you are going to be in some mighty big trouble.

PLEASE DO
This is not a statement, it is an offer. A woman is giving you the chance to come up with whatever excuse or reason you have for doing whatever it is that you have done. You have a fair chance with the truth, so be careful and you shouldn’t get a “That’s Okay”

THANKS
A woman is thanking you. Do not faint. Just say you’re welcome.

THANKS A LOT
This is much different from “Thanks.” A woman will say, “Thanks A Lot” when she is really ticked off at you. It signifies that you have offended her in some callous way, and will be followed by the “Loud Sigh.” Be careful not to ask what is wrong after the “Loud Sigh,” as she will only tell you “Nothing”.

Exercise May Keep Your Cells Biologically Young

2011-11-07T10:50:00.002-07:00

Study Finds 50-Year-Old Athletes Have Cells That Look Decades Younger

Source ABC News Medical Unit

People who run everyday do it to keep their hearts strong, spirits up and waistlines trim, but how many could guess that sweating it out on the treadmill may actually fight aging?

A new study in the journal Circulation, shows that vigorous exercise may be inducing a natural anti-aging effect that goes right down to our DNA.

"People who exercise have better health and live longer, however the mechanisms are not completely understood," said Dr. Ulrich Laufs, lead author of the new study and researcher at the University of Saarlandes in Saarbrücken, Germany "You'd be amazed at how little we know about the mechanism of exercise on the cellular level."

In his small study of 104 people, Laufs and colleagues found that 50-year-old adults who had exercised vigorously over a lifetime -- such as marathon runners or endurance athletes -- appeared biologically younger --sometimes decades younger-- than healthy people the same age who were not active.

The American College of Sports Medicine and other medical institutions agree that exercising can prolong life by protecting against diseases.

But research has not been able to point to an actual anti-aging effect in exercise, or detail exactly how exercise protects against some diseases even among people who are otherwise thin and healthy.

Exercise a Fountain of Youth, or Just Fountain of Health?

"As most people grow older they develop increase likelihood of developing chronic diseases such as heart disease and diabetes. People who exercise regularly have been shown to have a lower rate of developing those chronic diseases," explained Wojtek J. Chodzko-Zajko, a member of the American College of Sports Medicine and head of Kinesiology and Community Health at the University of Illinois at Urbana-Champaign.

"But individuals differ widely in how they age. I think we're a long way from understanding all of it," he said.

Laufs and his colleagues decided to tackle the problem by studying exercise's chemical influence on telomeres -- caps, that act as a sort of buffer at the end of chromosomes that protect DNA from damage. A young cell typically has long telomeres, but telomeres begin to degrade and fray as it ages. Older people typically have shorter telomeres in their cells. If telomeres in a cell are too short, the cell dies.

Detecting How Exercise Affects Your DNA

Laufs first did a series experiments with mice and showed the more the mice exercised, the more their body's biochemistry protected their telomeres from deterioration. The mice also helped researchers pinpoint exactly how exercise rejuvenates cells in the cardiovascular system.

The researchers then analyzed the blood chemistry of endurances athletes and non-active, but otherwise healthy people who were either in their 20s or 50s.

Human and mice endurance athletes of any age showed the same chemical signs that exercise was protecting their telomeres. But 50-year-old athletes had significantly longer telomeres than relatively healthy people their same age.

Despite the findings, Laufs and other scientists are hesitant to call exercise the fountain of youth.

Laufs said he can't prove that the association has anything to do with cause and effect: Did a lifetime devoted to exercise make the 50-year-old marathon runners biologically younger, or did these individuals inherit physical advantage to begin with that would have made them appear biologically younger and led them to exercise more?

This type of conclusion cannot be made," said Laufs, especially because "the people we looked at in this study are kind of extreme examples. We chose these extreme examples because we wanted to look at the mechanism."

For the rest of us who don't run marathons until we're 50, exercise experts ask that we please keep trying.

"To a very, scientific level and an applied level there are really two tracks that we have to pursue. One is to understand the mechanisms by which exercise helps," said Michael E. Rogers, professor and Chair of Human Performance Studies at Wichita State University in Kansas.

"The other track is to take that knowledge to make it applicable to people," he said.

Rogers argues that science has already found ways to prolong life, but that many can't enjoy them because they didn't stay healthy through exercise in their older years.

"Exercise is not just about living longer, there's a difference between quality and quantity of life. We've gotten to the point with technology where we can extend someone's life long after they can be physically active," he said. "I don't think any one of us wants to live an extra 10 years supported by machines, we want to avoid that."

MIND YOUR BODY

2011-11-04T14:45:00.001-06:00

DO NOT WASTE YOUR TIME

2011-11-03T12:15:00.006-06:00

There are only 56 days remaining to achieve your goals and commitments for 2011.

There are only 365 days in 2012.

Your life is the sum of what you did with all of the moment you've been given.

Every day is a gift, when its gone, its gone forever.

What will you do today to get closer to your goals?

What will you do to make your body healthy and fit?

What will you do to make your life happy?

Do not waste your time, make every day count.

Today will be gone in a couple of hours and you will never retrieve it - make it AMAZING!

6 REASONS TO GET OFF THE COUCH

2011-10-25T22:24:00.005-06:00

According American College of Sport and Medicine, more than half the people who begin exercising drop their program within three to six months. Do you know why? Exercise is hard work, and weight loss doesn't happen overnight. People get frustrated because they don't see immediate results-immediate gratification and they hit the couch again. That's why it's important to remember that exercise does other great things for you, things that aren't measured in pounds but that still are key for your overall health and well-being. Here are 6 reasons to exercise that go beyond the quest for smaller-sized jeans:

Live longer
A recent study on exercise and longevity found that people who were active on a regular basis lived longer than their couch-potato counterparts, and the more they exercised the longer they lived.
Reduce stress and be more productive at work.
A British study of about 200 workers at university, computer company and life insurance firm found that people who took exercise breaks during the day said they felt more productive and more tolerant of job stress than when they didn't exercise. Even half an hour was enough to do the trick.
Help out your heart
Many study confirmed that exercise is heart-healthy. Even briskly walking for half an hour on three or four days a week improved cardiovascular health, according to the study of nearly 500 sedentary adults.
Defeat diabetes
Two-thirds of Americans with type 2 diabetes do not have their disease under control, which puts them at risk for early death, blindness and limb loss, according to research released this year. Diabetes cases have grown in recent years, as people have become more sedentary and overweight. Experts say most cases of type 2 diabetes could be prevented with a healthy diet and regular exercise. In people who already have type 2 diabetes, exercise can help lower blood sugar and prevent the disease from worsening.
Build a better back
Sitting at the desk all day takes a toll on our backs. So get moving to keep your spine in shape. Stretching exercise can eased back pain.
Get rid of fat
OK, so this one is about weight and fat. But it's not the fat you can pinch; it's the deep, even more dangerous kind that accumulates around internal organs and contributes to diabetes, heart disease and other problems. But just like the fat that leads to belly rolls and love handles, internal fat — called visceral fat — also can be prevented and eliminated with regular exercise. Duke University research published in the Journal of Applied Physiology found that overweight, sedentary adults who began exercising lost visceral fat or at least didn't pack on more. Those who didn't exercise, however, gained more in just six months during the study.

So there you have them — 6 reasons to get off the couch. Keep them in mind as you keeping up with your fitness plan, and remember them if you find yourself making all sorts of excuses for not exercising.

THE MANY and THE FEW

2011-09-20T09:39:00.001-06:00

By Motivational Speaker – Craig Harper

Many will complain about their genetics. A few will maximize them.

Many will buy a gym membership. A few will use it.

Many will know what to do. A few will do it.

Many will find the problem. A few will find the lesson.

Many will talk about change. A few will be the change.

Many will wait for opportunities. A few will create them.

Many will hope to succeed. A few will do what success demands.

Many will talk about injustice. A few will fight it.

Many will stress about the past or the future. A few will live in the moment.

Many will start something. A few will finish.

Many will complain about the rain. A few will dance in it.

Many will read these words.

Abe ♥ The people that bug you are your best cocreators : )

2011-09-14T14:16:00.000-06:00

HEALTH IS YOUR GREATEST GIFT

2011-09-14T11:17:00.001-06:00

"When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth become useless, and reason is powerless." ~ Herophilus, 300 B.C.

The best gift you can give others is the best you -your healthiest you!

The greatest gift a husband and a wife can give to each other is optimal health.

The greatest gift parents can give to their children is a vibrant health in body, mind and spirit. This is true for everybody regardless of who you are and what you do.

The most important is that the optimal health is the greatest gift you can give to yourself!

The common regret among people as they grow older is the wish that they had taken better care of themselves when they were younger. However, it is encouraging to note, that it is never too late to begin your journey toward improving your health ad quality of life. Even small steps along this path, such as going for a walk every day, drink pure water, choose fresh veggies and fruits over fried food and cut off sodas and caffeine can help you achieve remarkable change.

Every day you have an opportunity to begin a Health & Fitness journey and create an optimal health and a fulfilling life one day at a time!

Let TODAY be the day of your new beginning, new body, new positive attitude, new life!

Give the gift of optimal health to yourself and those who share this life journey with you!

STRESS DECREASE YOUR HEALTH

2011-09-13T10:44:00.000-06:00

Challenge:

In nowadays most of us live with varying degrees of stress in our lives. Stress is a respond we experience when we are not comfortable with our various relationships and feel threatened. Many medical researches discovered that there is a close relationship between stress and visible physical conditions, such as cancer, arthritis, heart disease, stroke and various stomach conditions. This is an evidence that many of these conditions are often preceded by emotional trauma.

Many people are simply not conscious of their bodies until they get sick. Sickness is the body’s way to get our attention to “slow down” and let body and mind to re-charge.

You see, the body is a fantastic feedback machine. If you learn to listen to it, you will discover that it talks to you. When you have a headache your body is trying to communicate with you and get your attention. Usually it tells you about tension and emotional stress you creating in your life and asking you to “slow down" and give your body time to re-charging.

All of your aches and pains, mild and sever, are your body’s methods to communicate with you. Your job is to listen and respond to it in a healthy way.

The hard-to-accept fact is that health is a by-product of your mental attitude. It can be a “healthy” by-product or “ill by-product”, you and only you can make that choice.

We always have a choice to make a conscious decision to take care of our body and ultimately give a good service to ourselves and others.

Solution:

#1 Whatever your health condition is at this moment, take a personal responsibilities for it and choose to make a positive change.

You and only you can be able to listen to your body and understand it’s demand at any moment.

#2 Make a decision to learn about how your body communicating to you and learn to respond to it in a healthy way.

#3 Low your stress by learning how to respond to other people and events, instead of react to them.

#4 Provide your body with proper nutrition, daily exercise and adequate rest.

#5 Be good to your body and it will be good to you.

GOOD FAT VS. BAD FAT

2011-08-25T19:00:00.007-06:00

Q: I know a healthy diet means I should control my fat intake, but I'm confused by all the different kinds of fats in foods! How do I know which ones are ok and which ones to avoid?

A: There are different kinds of fats in our foods. Some are beneficial for our health and some are not. Here's what you need to know:

· Monounsaturated fats (canola, olive and peanut oils, and avocados) and polyunsaturated fats (safflower, sesame, sunflower seeds, and many other nuts and seeds) don't raise your LDL ("bad") cholesterol levels but can raise your HDL ("good") cholesterol levels. To keep healthy, it is best to choose foods with these fats.

· Saturated fat, trans fatty acids, and dietary cholesterol raise your LDL ("bad") blood cholesterol levels, which can lead to heart disease. Saturated fat is found mostly in food from animals, like beef, veal, lamb, pork, lard, poultry fat, butter, cream, whole milk dairy products, cheeses, and from some plants, such as tropical oils. Tropical oils include coconut, palm kernel, and palm oils that are found in commercial cakes, cookies, and salty snack foods. Unlike other plant oils, these oils have a lot of saturated fatty acids. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat — it's best to check package labels before purchasing these types of foods.

· Trans fatty acids (TFAs) are formed during the process of making cooking oils, margarine, and shortening and are in commercially fried foods, baked goods, cookies, and crackers. Some are naturally found in small amounts in some animal products, such as beef, pork, lamb, and the butterfat in butter and milk. In studies, TFAs tend to raise our total blood cholesterol. TFAs also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. One study found that the four main sources of trans fatty acids in women's diets come from margarine, meat (beef, pork, or lamb), cookies, and white bread. At this time, TFAs are not listed on nutrition labels, but that will soon change. Although it might take a couple of years to begin seeing it, the Food and Drug Administration (FDA) is now asking food manufacturers to begin labeling TFA content. And some food manufacturers are announcing they are taking TFAs out of their food.

SELF-LOVE AND SELF-RESPECT

2011-08-18T14:49:00.005-06:00

YOU MUST LOVE YOURSELF BEFORE YOU LOVE ANOTHER

BY ACCEPTING YOURSELF AND FULLY BEING WHAT YOU ARE, YOUR SIMPLE PRESENCE CAN MAKE OTHERS HAPPY

Today, we will learn how to love ourselves.

The most important core believe that we must adopt is – “I LOVE AND RESPECT MYSELF FOR WHO I AM”. Because the way we feel about ourselves creates the way we treat ourselves.

When we don’t love ourselves, we believe that we are not good enough and when we believe that we are not good enough, then we believe that we don't deserve good things in life like happy relationship, successful carrier, healthy, lean body and so on.

Loving yourself means accepting yourself for who you are and acknowledge your own gifts and talents. There as no one like you in this world, you are special and unique and you have a free will to use that gift, talent and uniqueness the way you choose to!

Unfortunately, many people are focusing on negative and "what is wrong with me" aspects, instead of counting their blessings and find what is " great about me" facts.

There are many ways to respect, love and care for yourself... The possibilities are infinite.

Here are some ideas for you to practice for self-care and self-love:

Treat yourself with respect.

Never put yourself down in front of others and do the best you can every situation.

Nourish and care for your body: eat mindfully, choose healthy foods and exercise regularly.

Learn to meditate and use the relaxation techniques.

Treat yourself to massage, facial or a pedicure.

Taking time for yourself and having fun are important.

Go to the movie, or rent one.

Go on a date with your partner or go dancing with your friends.

Enjoy theater, concert or a ballet.

Of course, treating yourself does not need to involve great expense: you can take a bubble bath, eat dinner at home by candlelight, take a hike, or watch a sunset – we have most spectacular sunsets in Colorado. You may enjoy taking time to paint or to write. These are just a few ideas... You can put your own imagination to work...

Another way to enhance self-love and self-care is to be aware of your self-talk (those things that you say to yourself inside your mind). Learn to speak to yourself in ways that are loving and kind.

We have very harsh inner critics: When we make a mistake, this critical voice inside our head beats up on us, saying things like, "That was so stupid! ... I can't do anything right! ... What a loser!" And what we think or say creates who we are. We need to listen and be aware of what we think and say about ourselves to ourselves and to others.

We need to replace these negative messages with more positive ones.

For example:

“ There are no mistakes, there are just the lessons.

As long as I live –I learn from my experiences.

If I don’t like this experience, I can choose to act differently at any time.”

With practice of listening to our own inner dialog, we will learn to catch ourself on negative thoughts and change them to positive ones.

One of the most effective way to learn to love yourself is practicing positive affirmations.

Click here for examples of Affirmations.

Or take some time to come up with your own affirmations that reflect on what do you want in your life- health, happy relationship, fit body, successful carrier, or the qualities that you want to embody. Choose about two or three to focus on for any one period of time. Then try this for at least a month: Repeat those qualities daily, telling yourself that you are those things, already. Whether or not you currently believe it, say it anyway... "Fake it until you make it." For example, take time to tell yourself, each day:

~I am happy and successful

~ I am beautiful and wise

~I love my body: I am healthy and fit

~ I am loving, caring, and worthy of love

~ I am powerful and self-confident

... whatever qualities you wish to be or experiences you want to have in your life. You may want to write out these affirmations and post them someplace where you will see them regularly: on the bathroom mirror, on the refrigerator door, in the car, by the clock in your bedroom, on your computer monitor, or somewhere in front of your desk at work. Even if, at first, you feel silly or uncomfortable repeating or reading these phrases, you may find that you grow into and become these qualities. You may even realize that you embodied them all along; you just had not realized it.

So, go ahead. Love yourself. Be good to yourself. Treat yourself well. Replenish yourself.

You will discover that, the more you love yourself, the more you will be able to give love to others - and the more others will want to be around you and give back to you. This is a win-win situation.

Loving yourself will ultimately benefit the lives of others you encounter, as well as your own life.

YOU ARE WHAT YOU BELIEVE YOU ARE

2011-08-12T14:20:00.005-06:00

WHAT YOU BELIEVE ABOUT YOURSELF DEFINES WHO YOU ARE

Any habitual pattern of thinking is called Belief. Your beliefs about yourself and world around you are the source of your perceived limits and problems as well as the source of your joy and fulfillment.

Many of your believes were formed when you were a child. As you grow into adulthood, you form new believes and update old ones.

Who you believe you’re, is who you are. If you believe yourself being competent, you will behave the way that reflects and strengthen competence. Conversantly, if you believe yourself to be inadequate, you behavior will reflect inadequacy.

Limiting believes can be changed and modified. You can change your thoughts and mind. You have that awesome freedom!

When you exercise the freedom to change your old believes that don’t serves you anymore for new healthy and positive ones, you miraculously transform your perceived reality.

Take this test and asses your own self-concept and evaluate your own believes about yourself.

Assessing your Self-Concepts.

Instructions: Score each of the statements using the scale below. Be objective and honest when you respond.

0 = Not at all true for me

1 = somewhat true / true part of the time

2 = Fairly true / true half of time

3 = Mainly true / true most of the time

4 = True all the time

___1 I don’t feel anyone else is better than me

___2 I am free of shame, blame and guilt

___3 I am a happy carefree person

___4 I have no need to prove that I am as good as, or better than others

___5 I don’t have strong need for people to pay attention to what I do

___6 Losing does not make me feel inferior to others

___7 I feel warm and friendly toward myself

___8 I don’t feel others are better than I am because they can do the things better, have more money or are more popular.

___9 I make friends easily

___10 I speak up for my own ideas, likes and dislikes.

___11 other people’s opinions or attitudes do not hurt me

___12 I do not need appraise to feel good about myself

___13 I feel happy for other’s good luck, especially if I know them well

___14 I do not find fault with my family, friends, or others simply because it seems to be the things to do.

___15 I don’t feel that I always must please the others.

___16 I’m open and honest and not afraid of letting people see my real self

___17 I am friendly, thoughtful and generous.

___18 I don’t blame others for my problems or mistakes.

___19 I enjoy being alone.

___20 I can accept complements and gifts without feeling uncomfortable or guilty

___21 I can admit my mistakes and / or defeats without feeling pain or feeling diminished in any way

___22 I feel no need to defend what I think, say or do.

___23 I don’t need others to agree with me or tell me that I am right

___24 I do not brag about what I’ve done, what, or myself my family has and does.

___25 I can accept constructive criticism

___26 I say what I mean and I mean what I say

Total score: _______

Possible range is 0 to 100.

90 or above = you have a good self – concept.

75-90 = you could use some work.

50-75 = you should focus attention on updating yourself-concept.

Under 50 = Make building a positive self-concept your priority.

To change the OLD believes to NEW ones, you need to change your thought pattern. It is a process and it will take time, but it’s worth the effort!

If you want to change but don't know how, please, contact me, I will help!

TEN TIPS FOR A POSITIVE MOMENTUM

2011-08-09T14:54:00.004-06:00

There is positive momentum and there is negative momentum.

Every day you are moving toward to what you want...or away from it? Here are ten ideas that can help you create and maintain positive momentum and move forward to achieving your goals.

#1 Take some time to clarify your desired future outcome.
Success is seeing what you want and moving toward what you see. What is important to you? Who are you becoming? How will your intention contribute to others?  

#2 Use visual reminders of your intention.
Get some magazines and cut out pictures and words related to your goal. Put them where you'll see them on a regular basis, like on your bathroom mirror, in your wallet, next to your computer screen, or on a poster board.  
#3 Set clear goals with clear time-lines.
Write down what the goal is, how you will know when you have achieved it, and a date when you will have achieved it.  

#4 Be action-oriented.
When an opportunity presents itself that fits with your vision, respond to it immediately.  

#5 Ask yourself :
"How much and what kind of fun will I have with this project?" This will help raise your energy. If you're dreading the process there's a good chance your momentum is going to get stifled.  

#6 Fill your mind with inspiration.
Read books, listen to audio programs, and watch videos that educate, uplift and inspire you. Go to seminars and attend conventions related to your goal. Read about and learn about people who have done what you want to do.  

#7 Step out of the box at least ones a Day.
So often to move towards what we really want requires us to get out of our comfort zone. By getting into the habit of step out of the box a day you will strengthen your courage as you take those important actions that can lead to your greatest opportunities.  

#8 Create a support team.
Ask a few of your friends to form a group to support each other on your goals. Hire a personal coach. Find a mentor. Hire a financial planner, an accountant, a fitness trainer, a counselor - whoever you think would add input, support, advice, feedback, and/or accountability to help you keep your attention on your intention.  

# 9 Consistently review your top three intentions.
Write down your top three intentions and read them every day so they're fresh in your mind. This will add fuel to your fire and will help you focus your attention on what matters during your day. It will also help you recognize the opportunities that might help you move toward your desired future outcome.  

#10 Clarify how your intention also helps others. The fuel that can come from helping others can inspire you to take action and stay focused on your goals. When you see your intention as a cause and you find the passion and nobleness in your actions, you will likely have more energy to get the momentum going - and keep it going - as you move forward toward your intention.

When you take action and stay focused on what really matters, you create momentum... and momentum creates momentum.

HOMEMADE BANANA ICE CREAM

2011-07-25T20:26:00.009-06:00

Here is a recipe for most delicious, healthiest and simple making ice cream.
It is gluten free, dairy free, nut free, and best of all GUILT free snack :-)

Optional: You can add other ingredients to create a different flavor.

Banana Ice Cream

Ingredients:
Two frozen bananas
1/3 cup of coconut milk (you can use soy milk or rice milk)

Place ingredients in blender and blend until its creamy.
Serve immediately!

Options for other flavors:

Peanut Butter Ice Cream
Add one tbs peanut butter or any other nut butter (almond, cashew, hazelnut)

Chocolate Ice Cream
Add one tbs natural cocoa powder

Very Berry Ice Cream
Add any kind of berries on the top of your ice cream

Enjoy!

HEALTHY CHIPS

2011-07-11T13:16:00.005-06:00

I am always on a search for healthy and at the same time delicious recipes. I personally love all greens, especially KALE. I am looking for more recipes for KALE, that my family can enjoy it and receive all the benefits from this amazing greens.

The health benefit of kale is endless. It is an incredibly healthy. Many are claiming it has reached super-food status, and I think that they are right. So just how good is the health benefit of kale?

Kale is an excellent source of:

Manganese

Iron

Copper

Calcium

Dietary

Fiber

Vitamin C

Vitamin B1, B2, B6

Vitamin E ...

as well as a host of other phytonutrients.

But where the health benefit of kale gets an A plus rating is it's vitamin A content. It is an excellent source of beta carotene.

Just one portion of kale is only 36 calories but it provides a massive 192% of your daily vitamin A needs.

Many researches found that people who eat beta-carotene rich foods are less likely to develop skin cancer.

A daily portion of the green provides a 89% of your daily vitamin C requirement. Vitamin C is associated with a reduced risk of colon cancer. In addition it is also connected with reducing free radicals that trigger inflammatory diseases and is therefore associated with the reduction of severe problems such as rheumatoid arthritis, osteoarthritis and asthma.

One portion of kale will cater for 10.5% of your daily fiber requirements. Our bodies definitely need plenty of fiber, as it helps to reduce cholesterol and prevents arteries from becoming clogged up. It also aids in keeping blood sugars under control, so great for diabetics. Fiber can also give relief to people with irritable bowel syndrome as it aids constipation and diarrhea. Also fiber helps provide protection against colon cancer.

Kale is a member of the brassica family along with cauliflower, collard greens and broccoli. Nice family the brassicas, they are known to be anti-cancerous and they contain glucosinolates.

Here is a recipe for chips that may satisfy your "crunchy" cravings and gives all the healthy benefits to your body!

Chipotle Garlic Kale Chips

Ingredients:
1 large bunch fresh kale (any variety)
1/4 teaspoon chipotle seasoning
2 cloves garlic, finely chopped or minced
1 Tbsp olive oil

Directions:

Preheat oven to 350 degrees
Wash kale well then rip off stems in large pieces
Mix olive oil, garlic and chipotle in a large bowl
Add kale to bowl and drench with oil spice mixture

Pour kale onto baking sheet

Bake for approximately 12 minutes. (cooking times vary depending on oven. start checking at 10 minutes to prevent over cooking).

Kale chips are ready when crisp

Nutrition per serving:
Calories: 56 kcal
Protein: 2 g
Fiber: 1.5 g

Enjoy!

If you have a great and delicious Kale recipe, please share it with us in comments!

DIET SECRET # 1

2011-07-08T17:04:00.007-06:00

Are you ready for Diet Secret #1?

Diet secret #1 is DIETS DON’T WORK!

The ever raising statistics of number of overweight and obese people are testament to this. Any diet that based on fast-fix ideas are might seems to work at first but it is usually impossible to sustain for a long period of time, and when you give up the diet routine all the weight you lost comes piling back on.

Shockingly most of these diets are actually bad for you, they limiting the range of nutrients you consume and lowing you metabolic rate.

However don’t despair. There are proven ways to lose extra weight successfully, keep it off and actually get healthier, fitter and have more energy.

I will show you how.

The first things to do is to exercise 5-6 days a week. It is a best way to burn extra calories, and boost your metabolism. You will look amazing with toned muscles and you will feel excellent!

If you don’t know where to start, then educate yourself. Visit libraries or a book store, get books, CD and DVD on Exercise or if you don’t have much free time hire a Personal Trainer, s/he will help you to develop right exercise routine that suits your lifestyle. S/he will track your progress and make sure you will get the result you want.

Next tings to do is to choose the right food.

Veggies and Fruits are low in calories and fat, they highly nutritious, containing a whole range of vitamins and minerals that will keep you healthy while you are getting in shape. At he same time they are full of fiber which helps your digestive system works properly, clearing away toxins and keeping your body hydrated, yet reducing water retention. And they have excellent skin boosting properties too.

Eat wide range of Veggies and Fruits every day, exercise daily and you will get healthy and slim naturally, without fad diets.

Nutrition Benefits of Vegetables and Fruits

Apples packed with important vitamins and minerals as well as fiber, apples are great cleansers and fantastic food for weight loss. They contain antioxidants that help protect “good” HDL cholesterol levels in the blood.
*Avocados are densely packed with anti-inflammatory, healthy fats. Well-known for its vitamin E content, an important antioxidant.
Beets are potent antioxidants with liver-protective properties.
Blueberries and blackberries are rich in anthocyanins—these phytonutrients have power. They can reduce inflammation, increase detoxifying enzymes in the liver, and stop cancers from creating their own lifeline-blood supply.
Cabbage is a cruciferous vegetable that promotes natural detoxification in the liver. It is high in sulfur and iodine.
Carrots are the richest plant source of vitamin A, good source of potassium.
Celery is high in organic sodium, magnesium, and iron. Magnesium is important for the breakdown of carbohydrates, proteins, and fats into energy; for muscle relaxation and the prevention of cramps; and for nerve conduction and preventing tooth decay.
Cilantro provides a rich source of carotenoids.
Cinnamon has been shown to help keep blood sugar in check.
Cucumbers contain potassium and phytosterols, which help lower blood cholesterol levels.
Fennel’s active ingredient, anethole, blocks inflammation in the body and can stop cancer cells from multiplying.
Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion.
Grapefruits provide a rich source of vitamin C, and are a good source of lycopene (a carotene with prostate cancer-protective properties).
Kale is an especially nutrient-dense vegetable with many potent micronutrients. Rich and abundant in calcium, lutein, iron, and vitamins A, C, and K, kale has seven times the beta-carotene of broccoli and ten times more lutein, another potent carotene. Kale is part of the cruciferous vegetable family, making it a good source of the phytonutrient indole-3-carbinol. Research shows I3C has many anti-cancer actions, such as promoting estrogen ratios in the blood that are weak, but needed to discourage breast cancer tumor growth. Crucifers are also potent detoxifiers.
Kiwis offer twice the vitamin C of an orange per serving. They are a good source of vitamin E (a potent antioxidant) and potassium.
Lemons contain natural anti-nausea and overall digestive-aid properties.
Mint is rich in plant-based omega-3 fats – an important nutrient for healthy hair, skin, and nails that has powerful anti-inflammatory activity. Omega-3s may also protect against the development of heart disease and certain types of cancers.
Parsley is a good source of folic acid, which may help lower the risk of heart disease and certain types of cancers. It also promotes fresh breath.
Pineapples are high in the enzyme bromelain, an anti-inflammatory.
Spinach is high in iron, vitamin C, and beta-carotene. The vitamin C and beta-carotene in spinach are antioxidants, and may help to protect cells from the damaging effects of free radicals. Most dark green leafy veggies are rich in lutein – a phytonutrient shown to help delay age-related macular degeneration of the eyes.
Sweet potatoes (and carrots for that matter) are rich in – a phytonutrient responsible for giving these veggies their rich orange color. Zeaxanthin has anti-cancer activity: it helps encourage cancer cells to commit suicide (apoptosis), and helps prevent tumors from being able to create their own blood supply (anti-angiogenesis).
Swiss chard tastes sweeter in juices than spinach. It is rich in vitamin C, potassium, and magnesium. Foods rich in potassium have been shown to lower blood pressure and heart disease risk.
Tomatoes are rich in lycopene – a member of the carotene family famous for its potential to prevent prostate cancer.
Turmeric has been shown to have multiple forms of anti-cancer activity in prostate, ovarian, colon, uterine, and breast cancer cells. The active ingredient responsible, curcumin, is approximately 1,000 times more bioavailable (absorbable) when combined with black pepper.

* RebootYourLife http://jointhereboot.com/expert-blog/

Fat, Sick & Nearly Dead

2011-07-08T12:36:00.002-06:00

*Every season brings it’s own basket of delicious and nutritious produce. Not sure what to eat when? Here’s some guidelines to keep in mind, no matter where you hang your hat!

SPRING:

For those of you who live in areas where the winter months bring snow and freezing temperatures, the first signs of spring can be filled with excitement and anticipation. The end of winter means no more hibernating!
Spring is a fantastic time to load up on lots of greens. They’re rich in nutrients and have fresh delicate flavors. Mix and match lettuce, spinach, mustard greens, arugula, dandelion greens, and watercress to create delicious salads. Arugula Spinach Salad

Don’t forget- many local herbs such as dill, mint, chives and tarragon are at their peak in spring. Add to any dish or fresh mint to your fresh squeezed lemonade.

And of course fresh fruits like strawberries and rhubarb make excellent desserts!

SUMMER:

Get out your bathing-suits because warm weather and trips to the beach have arrived! Summer is a fantastic time to visit farmers markets, roadside farm stands, or your own garden for perfectly ripe produce.
Try a salad of tomatoes sliced and topped with fresh basil and pressed garlic. Fresh Summer Veggie Mix

No bar-b-q would be complete without grilled fresh sweet corn! Corn & Tomato Salsa recipe

Enjoy gazpacho- cold soup made from tomatoes and cucumber. Gazpacho Juice

Bring vegetable kebabs to any picnic! Try onions, peppers, tomatoes, summer squash, and eggplant.

Start the morning with a bowl of raspberries, blueberries, and sliced melons. Berry Bowl Recipe, Melon Mania Recipe, and Watermelon Mint Recipe

Savor ripe cherries for a delicious snack.

AUTUMN:

Changing leaves, cooler weather, and bountiful harvests are sure signs that fall has arrives. Soups and hot apple cider terrific ways to soak up nature’s nutrients.
Warm up with delicious butternut squash soup. Pear & Squash Soup

Roast pumpkin seeds for a tasty snack. Pumpkin Potato Bake

Go apple picking and then enjoy the fruits of your labor (pun intended!) Cherry Cinnamon Apple Bake and Apple Peach Bake

Enjoy chopped broccoli sautéed in garlic… and use the stems for juice

Fall is peak time for cauliflower. Why not give it an Indian flair with curry powder and some chopped parsley?

WINTER:

Baby it’s cold outside, but that doesn’t mean there’s not delicious and nutritious vegetables to nosh on. Winter brings us our stand-bys like potatoes, onion, carrots, cabbage, beets, and winter squash, but there’s plenty more veggies that can add holiday cheer. Why not try experimenting with Jerusalem artichokes, parsnips, burdock, kohlrabi, celeriac, turnips, and rutabagas?
Mashed or roasted winter squash – Roasted Acorn Squash with Mushroom & Sage
Carrot and red cabbage salad
Root soup – Sweet potato and Bok Choy Soup
Replace broccoli with kohlrabi in almost any recipe
Beet, celeriac, and carrot juice
Winter Squash spice cake
Potato leek soup
Sweet potato fries

*Monica McCarthy is a certified Holistic Healthy Lifestyle Coach specializing in the benefits of a plant-based diet. She lives in NYC with her fiance and their rescue pup. Monica can be found at www.MorningDO.com