June 6, 2013



Practicing yoga on a regular basis can help you look more youthful, vibrant and beautiful throughout your whole life.
Here are 7 yoga postures to stimulate blood circulation, which is essential for healthy looking skin.

COBRA POSE - Bhujangasana
The quickest and most effective way to rejuvenate your skin is to purify the blood stream by taking in extra supplies of oxygen from the air you breathe.
As you breath in cobra pose, you rid the body of toxins and revitalize and rejuvenate your skin, keeping it looking healthy and vibrant.
Cobra Pose opens up your chest and reduces tension and fatigue within the body.

CAMEL POSE - Ustrasana
Camel pose is an intense back bend.
When opening up the chest, you expand the rib cage. This increases the lung capacity, allowing you to inhale more oxygen into the body.
With the gravity pull, there is an increase of blood circulation in the head.
This means that the sensory organs are stimulated and activated, which helps with hair loss.
With this increase of blood supply to the brain, you are improving hormonal function, disturbed sleep, stress and anxiety.
Although this pose may not be easy for everyone there will be a rush of endorphins and a flush of emotions after, which makes camel pose worth it.

FISH POSE - Matsyasana
Fish Pose tones the muscles in your face and throat, thereby giving your face and throat a great stretch. This does wonders to firm and smooth your skin.
It normalizes the function of the thyroid, pituitary, pineal, and adrenal glands. This helps control the hormone function in your body; therefore leading to improved skin conditions.
It also provides extra oxygen into your lungs, which is great for people with asthma.

PLOW POSE - Halasana
Plow Pose increases blood circulation throughout your body, and provides vital nourishment to all your organs.
If you're having sleeping problems, then plow pose is the natural cure. It will help with insomnia and restless sleep.
We all know that sleeping is the cheapest way to regain your beauty.

SHOULDER STAND – Salamba Sarvangasana
Being upside down in Shoulder stand reverses the effects of gravity.
Inversions are the best way to enhance facial radiance and plump the skin and fill in sags and bags.
This pose helps increase circulation, as it sends all your blood to your brain, which brings nourishment at the deepest levels.
Therefore making you look younger.

TRIANGLE POSE - Trikonasana
Triangle Pose provides conscious equilibrium of the mind and body, while reassuring steadiness in your limbs.
It opens up your chest, lungs and heart, providing you with more oxygen, which is a wonderful way to feel refreshed and rejuvenated.
Triangle Pose increases blood flow to the head area, which helps to nourish your face, and give you a radiant glow.
Be sure to repeat this pose on both sides.

WIND RELIEVING POSE – Pavanmuktasana    (Hugging each knee to chest)
Wind Relieving Pose improves digestion and elimination, as well as stretching and healing your lower back and spine.
This pose massages your abdominal organs, releasing tension in the belly area and low back.
In addition, the compression created by hugging the knees into the body has a naturally down regulating effect on the nervous system.
This is a very relaxing pose, and helps to prevent constipation, which will benefit you by increasing your energy, vitality, and give you clearer, more youthful skin.

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12 Yoga Poses for Runners

12 Yoga Poses for Runners

Running is a great cardio workout, especially now that it's springtime.

Yoga can help to strengthen, stretch and lengthen our muscles to help reduce injury to the knees, hips, ankles, feet or lower back. Long distance running makes your feet work very hard. Every time your foot touches the ground it will feel the impact of three to four times of your body weight. So it's no wonder why runners are susceptible to knee and back injuries. These injuries are also caused by our bodies' overcompensation for imbalances.

In this video, I'll be showing you some yoga postures to balance and stretch you out before going for a run.

12 Yoga Postures for Runners

Downward Facing Dog
Adho Mukha Svanasana

Eka pada rajakapotasana

High Lunge
Ashva sanchalanasana

Side Plank


Seated spinal twist
Ardha matsyendrasana

Seated Forward Fold

Butterfly Seated Pose
Baddha konasana

Threading the needle
(ankle on knee, reach thru legs, lace fingers around shin and pull in)

Garland pose (Hindi Squat)

Standing Forward Bend/Fold

Reclined Hero Pose
(Hero is sitting on heels, Reclined Hero is lying back with knees in reverse jackknife)
Supta Virasana

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10 Yoga Poses for Stress

10 Yoga Poses for Stress

Stress is something that most people deal with on a daily basis, and is the root cause of most diseases over a prolonged time frame by comprising the immune system. Everyone adapts to stress differently and has different coping skills. This is why no two people react exactly the same way to any given situation. The key to coping with stress is a balanced diet, regular exercise and yoga. Relaxation is important. Calming the nervous system is essential for the repair and healing of the physiological effects of stress.

You will need a yoga mat, a block, a strap or elastic exercise band and a blanket. These props will help support some of the poses.

Mountain Pose - Tadasana
Establishes stability with mobility, aligns natural spinal curves and supports deep breathing and improves balance. Mountain Pose is the foundation for all other yoga postures, especially the standing poses. When we align our structure in integrity, we become like a mountain -- stable and solid, yet mobile and malleable. When we stand in mountain pose, as in sitting meditation, our spine rests in its natural curves and is able to move force easily, giving the posture both grounding and lightness.

Standing Side Bend
Relieves bodily tension - Is not a traditional yoga pose, but it ought to be. Many of us do this movement intuitively when we want to unwind tension. It's a helpful pose to do before and after sitting meditation, or anytime during the day -- first thing in the morning, or on breaks from your computer desk.Stand on your mat in mountain pose.

Wall Dog Pose - Adho Mukha Svanasana
Revitalizes tired arms, relieves sore shoulders, stretches hamstrings, lengthens torso and encourages deep breathing. Like standing side bend, this is a perfect 1-minute stretch break at work, in addition to providing an excellent sitting practice. Wall dog pose is a variation of downward dog.

One-Leg King Pigeon Pose - Eka Pada Raja Kaptasana
Stretches the abductors and stretches the hip rotators. Pigeon pose is especially helpful in stretching the muscles that need to elongate in order for you to sit comfortable in a cross-legged position.

Cross-Leg Revolved Pose - Parivrtta Sukhasana
Rotates the spine, expands the chest and relieves general back discomfort.

Supported Bridge Pose - Setu Bandhasana
Alleviates neck and shoulder pain and eases headaches and nervous stress. This pose purifies the body as it calms the mind. Physically, the head-down position, combined with neck flexion, soaks the lymph glands in the neck and throat with blood.

Eagle Arms Pose - Garudasana
Stretches shoulder muscles and opens the upper back.

Revolved Belly Pose - Jathara Parivartanasana
Eases back tension and calms the nervous system. There is nothing like a gentle spinal twist to unravel tension in your back. This pose helps to soothe complaining back muscles. It also massages your internal organs.

Reclining Leg Stretch
Is an excellent pose for stretching your hips, groin, hamstrings, calves and ankles. This pose can also strengthen your legs, relieve tension in your lower back and improve the circulation in your legs.

Supported Bound-Angle Pose - Supta Baddha Konasana
Calms the nervous system, soothes the digestive system, relieves menstrual cramps, opens the inner thighs and eases mental agitation. This pose grounds "monkey mind" energy as it restores vitality. Its abdominal-opening quality focuses energy into the lower body, which opens the inner thighs.

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May 29, 2013

3 Tips for Effective Workouts

Here are three tips that are part of the foundation of the New York Times best-selling book, Man 2.0: Engineering the Alpha. They work well for men, but like most things in life, by following these simple rules, the end result will look even better on a woman. Rule 1: Stick to the Basics Everyone loves to create exercises that make working out more fun. And that's fine; your workout should be enjoyable. But thinking that Bosu ball balancing acts or one-legged pliĆ© jumps while holding a kettlebell will get you fitter faster just isn't accurate. If you want results, you have to stick with what we know works. And that's classic, multi-muscle exercises like squats and deadlifts. These exercises work because they force you to use multiple muscle groups at once. And the more muscles you activate, the more fat you'll slash. These may seem like exercises for guys, but not all squats are done with a barbell loaded with lots of weight. (Although women shouldn't fear heavier weights; they don't make you bulky.) Variations of these exercises are timeless and extremely effective. Grab a pair of dumbbells and try Bulgarian split squats (Click here to see a how-to video). Your legs and butt will thank you. Rule 2: Less Cardio More women perform cardio as a means to lose weight than men. This is not a stereotype-it's reality. That's not to say men aren't equally guilty. (We spent part of an entire chapter in Engineering the Alpha busting the cardio-fat loss myth.) It's true cardio helps you burn calories… but so does eating. So that's not the issue; you want to find the most efficient ways to burn calories and more importantly fat. And you want to build a body that makes it easier for you to enjoy the foods you love, right? That's why cardio isn't the answer. Or, at least, it's not the primary solution. Cardio will burn calories, and weight training is more likely to burn fat. If you're going to do cardio, make it secondary to weight training. That means either doing cardio on separate days (if you have the time) or after a weight training workout. The best thing about lifting weights is that your body adapts to the new muscle mass you'll build, which means your metabolism will be higher, you'll burn more calories, and you'll change your hormones (like insulin) to be able to handle the foods you love. Rule 3: More Intensity I've spent enough time in the gym to know that making fitness social is a great idea. Few things are better than going to gym with friends or being part of group fitness, whether it's bootcamp, Crossfit, or Zumba. What's not okay is focusing on the social aspect more than the workout itself. Most guys go in with a "go big or go home" mentality. While this can lead to injuries, it's closer to the right mindset in terms of getting results. When you go to the gym, you want to get in and get out. Longer workouts are not better workouts. Intense workouts are what works. Your heart rate should be elevated and you should be sweating and feeling your muscles work. Completely transforming your body does not take a lot of time-but it does take a lot of effort. If you want an idea of what all out effort feels like, try this simple two-exercise sequence. It's called a countdown. It might only take 10 minutes, but it might feel like the hardest workout you've ever performed. Use this as a baseline for how hard you should be pushing to get the body you want. Countdown Workout Perform 10 reps of a kettlebell (or dumbbell) swing Without rest, do 10 reps of burpees Still without resting, do 9 reps of the swings Now do 9 reps of burpees

September 3, 2012


LABOR DAY 'GET FIT' CHALLENGE GROUP You are welcome to join! This is a PRIVATE group page for our GET FIT CHALLENGE. The Challenge will last for 60 days, from Sept. 15 to Oct. 15. Anyone is welcome to join. I will be posting the VIDEO that explains how to do the CHALLENGE on Labor Day. Please feel free to share the Group Page with your friends on Facebook. I want to help you SUCCEED. Don't think you can do it? Look at my BEFORE photo. At that time, I didn't have ANY visions of success. But I did succeed. The reason is because I finally got the RIGHT information and the RIGHT DIRECTIONS from the Pros who knew how to help me. Let me help you now! Do something POSITIVE for yourself this month! YOU CAN DO IT! CLICK HERE: P.S. No, I am not going to come and train you! I am going to RECOMMEND what you should do and give you the tools to do it!

September 2, 2012



You are invited to join! This is a PRIVATE group page for our GET FIT CHALLENGE.

The Challenge will last for 60 days, from Sept. 15 to Oct. 15. Anyone is welcome to join.

I will be posting the VIDEO that explains how to do the CHALLENGE on Labor Day.

Please feel free to share the Group Page with your friends on Facebook. I want to help you SUCCEED.

Don't think you can do it? Look at my BEFORE photo. At that time, I didn't have ANY visions of success. But I did succeed. The reason is because I finally got the RIGHT information and the RIGHT DIRECTIONS from the Pros who knew how to help me.

Let me help you now! Do something POSITIVE for yourself this month! YOU CAN DO IT!


P.S. No, I am not going to come and train you! I am going to RECOMMEND what you should do and give you the tools to do it!

July 25, 2012

Sweet and Sour Mango and Pineapple Salsa

Nutrition Facts
Serving Size 1 cup Servings 13
Amount Per Serving % Daily Value*
Calories 23 Fiber: 1 g
Carbohydrates 6 g Sugar: 5 g
Fat 0.1 g Vitamin C: 15%
Protein 0 g Manganese 8%
Sodium 0 mg Calcium 7%
Potassium: 65 mg Vitamin K 6%
New recipe
Sweet and Sour Mango and Pineapple Salsa
This juicy summer salsa is a perfect low calorie topping for grilled fish or chicken. It is also a satisfying snack when paired with low fat black bean dip, or flaxseed chips.
Our twist on traditional mango salsa is a one two punch of sweet and sour notes to add loads of flavor to a variety of summer meals. The tomatillo and lime juice adds a sour crunch, while the honey and pineapple gives this recipe a sweet finish.
1 cup diced mango
1 cup diced pineapple
.5 cup diced red pepper
.25 cup diced tomatillo
.25 cup diced cilantro
.25 cup diced red onion
1 tbsp honey
1 tbsp lime juice

July 15, 2012

Why do I teach Functional Strength Barbell classes?

Here's some information on Functional Strength:

When I started work at Fitness 2000, I wanted to convince our supervisor that the Barbell Classes would draw the most members in, as well as keep them coming back!

When I lost weight in 1997, I was "thin" but not necessarily "fit." I didn't have much muscle tone. I started barbell classes in 1998, and since then I've been HOOKED.

Whenever I stop doing my barbell classes, my stomach goes BLAH! And then when I start again, it goes ZIP! Right back in. Holding the barbell in your hands or on your shoulders requires CORE muscles to contract. It's the type of work you do not get when on a stationary machine or by holding light hand weights.

Join me THIS TUESDAY NIGHT for my new choreography! And bring a friend in for a free visit!

TUESDAYS 5:30 pm (followed by PILATES 6:30-7)

Have a fit and fabulous day!

Your Video Fitness Coach

May 1, 2012

I LOVE this article about men attending yoga class!

5 Reasons Why Dudes Should Practice Yoga

I'm not your typical yoga person. In fact, I don't even come close to fitting the profile of a yoga person. First of all, I'm a dude. I'm tall (6'7" to be exact). Yes, is the answer to your next question: I played basketball. I played for four years in college at Columbia, in New York City. I also was president of my fraternity.

After college, I worked on Wall Street as an equities trader for five years. Did I even mention the injuries I have? Dislocated shoulders, separated shoulders, stress fractures, bone spurs and disc problems. I'll stop there because I'm totally fine -- have absolutely no pain -- partly due to yoga. I practiced yoga weekly for two years, was just starting to get the hang of it, before work travel took over. The discs in my lower back derailed (literally) and I was off my yoga train. I'm only about three months back into my practice, but I'm back on board the yoga train, full-speed ahead.

So how does a tall-ex-wall-street-trading-fraternity-boy-jock end up practicing yoga? Well, it just sorta happened.

Competitive sports are rough on the body.

I'm 35 and playing pick-up basketball just really isn't an option, as I'm always just one rebound (or I'd still like to think one dunk) away from my shoulder popping out. Not fun.

The gym lacks camaraderie and community.

Since I turned 15, I've been hitting the gym an average of three to five times a week, lifting weights, doing the elliptical (or the 'perpetual motion' machine as my good friend, Michael Taylor likes to call it). Granted, lifting weights in the gym was a lot more fun in college when our whole team would lift together in the off-season or before practice. But since then, it just isn't the same.

I got married.

Yes, another benefit of marriage other than love and tax benefits, is finding an activity that's good for the body that you can do together. Since we both work a ton, finding 'date' time is sometimes difficult. So what better date than a 'fitness' date? Lifting weights together isn't a viable option for us and neither is running (not so good on my knees).

I found a class that was a fit for me.

For a tall dude who is looking for a workout, finding the right class is key. Quick movements with my body curled up scare me, but long and gentle movements where I feel a stretch and my quads or triceps burning is something that my body can handle. God bless, Tara Stiles and Michael Taylor at Strala Yoga.

So, for me it was a blend of finding a replacement for my ex-athletic, gym-going, yet-injured body, that my wife and I could enjoy together. But enough about me. Let's talk about all the other dudes out there who are sitting on the perpetual yoga-fence. Here are five reasons why other dudes should practice yoga.

1. Your upper body will get stronger.
I feel stronger, I'm more defined, and I haven't lifted a weight in the past two months. This is all due to yoga. Just working plank pose in a basic yoga series will provide an upper body workout. I'm not even talking about handstands, crow pose and all those poses that require a lot of strength (and concentration), which strong yogis can make look easy. They are hard.

2. Your core will thank you. Sit-ups and crunches and all those other fun exercises only take you so far, as they become repetitive and your body becomes familiar with the movement. I'm not saying that you won't get some sort of results doing these exercises. But yoga will help you use and develop your core in relation to your other muscles and body parts. Hello six-pack abs and Speedo season. Well, maybe not Speedo season.

3. You'll alleviate stress. Unlike our female counterparts, who often deal with stress outwardly, most dudes (I'm guilty too) often hold stress in, and don't necessarily deal with it in a healthy way. The result is often sleep deprivation, lack of focus, unreflective eating or a little too much Happy Hour. Go to a yoga class that's challenging and you'll be 100 percent focused on your pose and breath. Your stress will most likely be left at the door. You'll be more mindful. You know that concept called "mindfulness" that seems to be all the rage these days? You know, being present? Paying attention to all the little things, concentrating on your breath and focusing on the moment. You'll do all that better, too.

4. It's a cheap date. Dinner and/or movie, or drinks can't compete with $10 yoga. You get a workout, don't have to talk (sometimes guys just don't have a lot to say), and your female companion will be happy. Priceless.

5. The women. Yes, the women -- probably the most important reason for dudes on why they should practice yoga. If you're single, there's no better place to meet a woman. First of all, the girl-to-guy ratio is heavily in your favor. Odds are that the women will be in-shape, smart and probably run deep as opposed to superficial. It beats the hell out of Happy Hour.

Convinced? Sorta convinced? So what to do? As a fellow dude I'd hate to embarrass myself in class (wait, I've already done that), I'd suggest a few things:

First, take a look at some of the key beginner yoga poses so you know what's coming your way. Just getting familiar with how they look will prove to be tremendously helpful.

Second, ask around, poke around and find the right class for you. There's no one-size-fits all approach for yoga, and it might take a while to find your class or instructor. Just like love, you'll know when you "know." And when you "know," you'll be on your way.

Last, yoga is a marathon, not a sprint. I'm not doing handstands or anything fancy yet, and I don't know when I'll be ready for that challenge. What I do know is what's right for my body and I try to take my practice one class at a time. (Kathryn Budig and Elena Brower, I'll be bringing my extra-long mat to your classes soon).

Happy yoga.

(That's me pictured in a Tree Pose. And that's Michael Taylor sitting).

Published June 4, 2010 at 11:45 AM
About Jason Wachob As Curator and one of the founders of MindBodyGreen, Jason's goal is to inspire wellness globally. After years of trading equities and traveling around the country running a national organic cookie company, Jason was told that he required back surgery. He opted for yoga and is now completely healed. Jason has been featured in the The Wall Street Journal and The New York Times. He has a BA in History from Columbia University, where he played Varsity Basketball for four years. Jason lives in Brooklyn, NY with his wife.

April 26, 2012

Review from Shape Magazine on Body Pump

Les Mills Bodypump: We Tried It!

Wednesday, 4/25/2012 at 7:50:45 PM
By Amy Schlinger, editorial assistant
Shape Magazine

When I was invited to try a Les Mills Bodypump class, I expected to pump iron… and I wasn't too far off. During the one-hour session, you use a light barbell and a step to do strength moves for your entire body. The class is divided into "tracks"—basically a group of exercises performed to one song—and there are 10 tracks in a class.
After the warm-up track, we performed ones that focused on different body parts. The exercises were fairly basic (think: squats, overhead presses, and deadlifts) but because you do them many times in a row, you really feel the burn and have to push hard to complete the sets. During every move, you lift and lower the weight to the beat of the song. (The instructor calls out a direction like "3 counts down, 1 count up" to keep everyone going at the right pace.) I found this made it easy to follow the routine, and focusing on the song distracted me from how many reps I was doing. The instructor had warned us that we'd be doing hundred of reps during the class, so I erred on the low side when putting weight on my bar. I'll definitely take it up a notch next time.
At the end of the session, I felt like I had worked every muscle from my shoulders to my calves. And because there's little downtime between tracks (just a minute or two to set up your step), your heart rate stays elevated—that means I got in a cardio workout too.

I felt they could have written a lot more, it's a short read but accurate.  I've been teaching barbell classes since 1998.  They shaped up my body like no hand weights could have ever done.    I am hooked and will never stop doing them.

Thanks for visiting my blog!

March 28, 2012

Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?

Are the Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?

Magnesium is an essential mineral needed by every cell of the body. Magnesium helps maintain normal cardiovascular, muscle, nerve, bone, joint, and cellular function. It also helps calm and promotes healthy sleep patterns. Unfortunately, most adults take in inadequate levels of this mineral. Researchers now believe that magnesium deficiency may contribute to various diseases, including cardiovascular conditions, pre-eclampsia, and asthma, among many others.

Magnesium plays a part in more than 300 enzymatic reactions, including energy production and transport, the activation of B vitamins, proper nerve function, and the formation and maintenance of protein, fatty acids and bone. Magnesium is vital for cell formation, and helps to form adenosine triphosphate (ATP), the body's energy source.

According to researchers, deficiencies of magnesium may be a factor in many diseases. And while magnesium previously failed to garner much medical attention, it is now being explored as a valid complementary to traditional treatments. In fact, magnesium is currently the leading therapy option for the pregnancy-related condition known as pre-eclampsia, as well as a specific type of cardiac arrhythmia (an uneven heartbeat rhythm).

A study recently published in the journal Stroke focused on 323 patients with known symptomatic peripheral artery disease (arterial narrowing in the legs causing pain and other symptoms). Upon the study's completion, those patients with the lowest serum (blood) magnesium levels had an over-300% increased adjusted risk of developing stroke compared to those with the highest levels. Magnesium has been shown to maintain steady heart rhythms, lower blood pressure, benefit blood clotting, and help shield the lining of arteries from the stress of sudden blood pressure changes. With its high level of tolerability, magnesium may be considered crucial for optimal heart function.

Besides possessing important properties for muscle contraction and relaxation, magnesium is effective for all-around relaxation. It has been shown to provide a calming effect and can assist in inducing restful sleep. A 1998 study published in the journal Sleep focused on magnesium's effects on participants afflicted with two sleep-specific conditions: period limb movements during sleep (PLMS) and restless leg syndrome (RLS). When given about 300 mg of magnesium every evening for 4-6 weeks, these participants showed significant improvements in sleep efficiency.

Magnesium may promote healthy lung function. Recent studies show that high levels of dietary magnesium may be linked to improved lung function, and can aid in clearing constricted airways in the lungs. As asthmatics have been frequently shown to display low levels of magnesium, this mineral may of benefit in asthma patients, as well. In a study published in the Magnesium Bulletin, 18 adult asthmatics who took 300 mg of magnesium daily for 30 days experienced decreased bronchial reactivity. Magnesium may hold properties for diabetics, who often have lower levels than normal. A study published in Diabetes Care showed that magnesium supplementation may provide benefits and may even improve glucose tolerance in some patients. Plus, magnesium is vital for insulin secretion and action.

This mineral is essential for overall health, but unfortunately, most adults receive inadequate levels. It is recommended that adult females take in 310 mg and adult males take in 400 mg of supplemental magnesium daily.





February 22, 2012

HEALTHY LIFESTYLE TIP: Healthy Foods for Kids' Breakfasts

microwaved egg recipes
Source: This Mama Cooks

Microwaved Egg Recipes

For moms who don’t have time to scramble eggs on the stove, microwaved eggs are a quick alternative. As of Anne Marie Nichols of This Mama Cooks shares of her egg, milk and cheese recipe: “My family's favorite is the Coffee Cup Egg Scramble. It's quick, easy and fun to eat.” Or try the nifty egg-cooking tool Janine White of Eat Something Else! Encouraging the Resistant Eater discovered: “I found these silicone microwave-able 'dishes' at my grocery store called Poach Pods. I crack an egg in and zap for a minute.”



Oatmeal With Toppings

Oatmeal makes a great healthy, hot meal for busy mornings. As The Food Allergy Mom shares: “My family's favorite quick breakfast recipe is oatmeal. To keep the sugar content and food allergens within my control, we use the whole oats (not the cute little flavored packets).” Her suggested toppings include half of a banana and a tablespoon of Sun Butter; a tablespoon of honey, some fruit, and a dash of cinnamon; a dash of brown sugar and cinnamon and a teaspoon of maple syrup; or a tablespoon of your favorite jelly.




“Hands down, our family's favorite lightening speed recipe is a smoothie!!” shares Sabrina Granniss and Sioux Wimler of Crunchy BitsHer recipe includes a cup each of milk and frozen mixed berries, 1/2 banana, and a tablespoon  of flax seed.

ADD ONE SCOOP OF VANILLA PROTEIN to round out this treat and make it a meal.


Source: Via Nature's Path Organic

Frozen Pancakes, Waffles, and Muffins

"I often make large batches of healthy, whole grain muffins or pancakes and freeze them so they can be pulled out when needed," relays Erica of Healthy Life Lessons. "A minute or two in the microwave is all it takes to have them ready to go." Other moms, like Allergy Shmallergy suggest frozen waffles (particularly Wildberry Buckwheat Waffles by Nature's Path for restricted diets). The best part? “You pop them in the toaster and they’re done in about a minute. Yum!”



Granola Parfait

“Hands down, this yogurt and granola parfait is my favorite quick breakfast meal,” says Dara Michalski of Cookin' Canuck, describing her mix of Greek yogurt, defrosted frozen blueberries, granola and agave syrup. “It takes less than 5 minutes to make and is packed with fiber and protein.” She’s not the only fan of granola parfaits. Shannon Hilton of Food Farm Health shared her recipe for homemade cranberry-pumpkin seed granola, which she serves with coconut: “I usually make a batch of this recipe over the weekend in order to have quick breakfast options during the week.”


Breakfast Burrito

Breakfast Burritos

"I'm a huge fan of any quick recipe," shares USA Silly Yaks. "I love breakfast burritos which is simply a warm corn tortilla filled with eggs, cheese, and bacon (can even be that microwaved kind)."




21 Days of Weight Loss and Fitness Training! | |

Healthy Lifestyle Tip: 20 Ways to Speed Up Your Metabolism

20 Ways to Speed Up Your Metabolism

Whether you're trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.

1. Keep Hydrated I'm sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels.

2. Keep Calcium Levels Up Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Choose low-fat dairy, cheese, yogurt, salmon, tofu, and oatmeal.

3. Ditch the Drinks
Happy hours and late night cocktails can do a number on your metabolism the next day. Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you've got a double disaster.

4. Eat Constantly Snacking does not have to be a bad thing. If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks like low-fat cheese, fiber crackers, fruits, veggies, or Greek yogurt. Starving your body will sabotage all of your dieting efforts.

5. Destress Yourself Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Experiment with yoga or meditation as ways to lower stress levels and clear your mind.

6. Decrease Diet Soda Although it's low in calories and seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. Water and seltzer are better options, but if you must drink diet soda, limit your consumption to two cans (not Big Gulps!) per week.

7. Don't Forget Your ZZZ's Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body's ability to burn calories. Surprisingly, excess sleep may do the same thing. It's best to keep a consistent bedtime and wake up close to the same time every morning

8. Soak Up the Sun Research shows that when a person spends long periods of time in a darkened, dull environment, it stimulates the same physiological functions in the body as gaining weight and sleep. The best daylight hours are between 11 a.m. and 3 p.m., so make it a point to get up from your desk and take a brisk walk outside. Aside from soaking up rays, you'll rev up your heart rate and benefit from the fresh air.

9. Work Out in the Cold Doing any type of cardio exercise in the cold can increase the ability of brown fat in the body to work at maximum capacity. Newly published research indicates that brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."

10. Drink Kombucha Tea This tea, which is made from the Kombucha black mushroom, has racked up accolades in almost every health area-claims range from easing arthritis to detoxifying the liver. The detoxifying nature of this beverage may help your body function at an optimal level, which means a healthy metabolism.

11. Increase Weight-Bearing Exercises One pound of muscle burns 35 to 50 calories, while one pound of fat burns a measly 5 to 10 calories. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. There's no need to hit the weights hard, either, simply using light weights at high repetition has been proven to tone muscle and burn fat.

12. Up Your Vitamin C Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation.

13. Vitamin B is Key Getting in all over your vitamin B, which you can do by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.

14. Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.

15. Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.

16. Try Interval Training Aside from curing workout boredom, interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout.

17. Drink Oolong Tea Swap your second latte of the day with a fresh cup of oolong tea. Chinese medicine and celebrities alike tout the calorie boosting properties of this electrifying elixir.

18. Spicy Peppers Take your pick: Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.

19. Go Ginger The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.

20. Eat Oily Fish Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.

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January 31, 2012


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