exercise

What You Need to Know to Lose Belly Fat

What You Need to Know to Lose Belly Fat

So you want to get rid of some belly fat.

And you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

I’m sorry to burst your bubble of hope…

But all the ab crunches in the world won’t make a dent in your belly bulge, as long as you continue with your unhealthy lifestyle.

This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth.

And yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

There is no such magical exercise.

The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including—but not limited to—your midsection.

Here’s how to really get rid of that belly fat:

Flat Belly Tip #1: Cut Out Processed Foods

You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

Consider processed foods as a FastPass ticket to belly fat.

I wouldn’t be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Flat Belly Tip #2: Eat Fresh, Whole Organic Foods

Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as:
• Vegetables
• Whole fruit
• Lean, high quality meat – like grass fed beef (get your Omega 3’s)
• Whole grains, in moderation

While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food.

Did you know you need seven vegetables and two fruits a day to get the vitamins and minerals your body needs. I find juicing is the simplest way to get all the daily requirements in. You can juice several vegetables at time and fruit. By juicing in the morning you can give yourself most of the vitamins and minerals you need and the great side effect is energy for the day.

Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.
Flat Belly Tip #3: A Consistent, Challenging Exercise Program
The absolute best way to fight the battle of the belly bulge is with a consistent, challenging exercise program.
• Consistent: You should exercise 3-5 times each week.
• Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity.
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Read the Back Label, Not the Front
As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are never reason enough to purchase the item.

You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it’s not healthy and should not be eaten.
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Chicken & Veggie Stir Fry with Mango
Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6

Chicken & Veggie Stir Fry

Here’s what you need…
• 1 pound organic, boneless, skinless chicken breast
• 2 Tablespoons Olive oil
• 1 clove garlic, minced
• 1 yellow onion, chopped
• 2 heads broccoli, chopped
• 2 carrots, cut in half and then into 2 inch segments
• 2 heads baby bok choy, chopped
• 1 zucchini, chopped
• 1 teaspoon fresh ginger, minced
• 3/4 cup chicken broth (divided)
• 2 Tablespoons arrowroot starch
• 2 Tablespoons toasted sesame seed oil
• 1 Tablespoons ume plum vinegar
• 1 Tablespoon coconut aminos
• 1 ripe, organic mango, peeled, pitted and chopped

1. Rinse the chicken and cut into 1 inch cubes.
2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

Juice to Your Health!

You’re Juicing Health Fanatics,
Georgia & Tonia


Your Heart May be Older than You Are...

Your Heart May be Older than You Are…

Your heart may be older than you are – and that’s not good. If this is the case, you have a higher risk for heart attacks and stroke. But you can take action to put your heart on a healthy beat.

According to a new CDC Vital Signs report, 3 out of 4 U.S. adults have a predicted heart age that is older than their actual age. The heart age concept was created to more effectively communicate a person’s risk of dying from heart attack or stroke and to show what can be done to lower that risk. The risks include high blood pressure, cigarette smoking, diabetes status, and body mass index as an indicator for obesity. You can check out your heart age at www.cdc.gov/heartdisease/heartage.htm.

Examples of actual age vs. heart age. Many people have a heart age that is greater than their actual age because of certain reasons. CDC Vital Signs.

actual age vs heart age
READ MORE: Heart Age: Is your heart older than you?

Hypertension is associated with an increased risk of heart disease and death. In the past years it is common to prescribe drugs to lower blood pressure, but questions about the safety of this treatment are making diet and lifestyle changes much more attractive.

List of a Few Changes You can Make:

• Put into your schedule some exercise like walking.

• Eliminate smoking.

• Eliminate or greatly reduce alcohol.

• Eliminate or greatly reduce caffeine consumption.

• Lose weight if you are overweight.

Here is list of Beneficial Vegetables and Fruits for Juicing or eating:

• Kale, collard greens, and turnip greens – sources of calcium
• Collard greens, parsley, and garlic – they contain magnesium
• Celery, Swiss chard, carrot and cantaloupe — contain potassium
• Onion and garlic – they contain factors that are cholesterol-lowering, blood-thinning and lowers blood pressure.

Here’s a recipe for lowering your blood pressure.

Ingredients:
3 kale leaves
1 stalk of celery
Small handful parsley
4-5 carrots
1 small beet
½ apple, seeded
½ cup of blueberries, blackberries. Raspberries or strawberries

Wash all vegetables and fruit. Cut the tops off carrots. Cut beet in slices. Cut apple into slice. Use Granny Smith for less sugar. Process all ingredients. Stir and drink.

Kale, beets and celery are great to use for lower blood pressure. May want to use them all recipes to keep your blood pressure normal.

I use juicing to keep my blood pressure normal. It has been the best thing for me.

Have questions post on my blog.

Juice to Your Health!

You’re Juicing Health Fanatics,
Georgia & Tonia


5 Stupid Habits of Healthy People

5 Stupid Habits of Healthy People

You aren’t a stupid person –not by any means.

In fact, I believe that you’re healthier than most. You exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.

The following 5 Stupid Habits are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Dehydrated
• It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
• Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
• Dehydration also slows your metabolism, which hinders weight loss.
You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often
• Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
• Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
• Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?
The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived
• In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
• Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
• A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.
The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out
o I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
o Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
o The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.
One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot
o You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
o A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
o You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.
There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level? Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well-being, and will get you amazing results.
Comment: support@magicofjuicing.com
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Confidence Booster
Have you ever wished that you had more confidence? People who exercise regularly report experiencing a boost of confidence. Think about it: when you set a higher standard for yourself confidence grows naturally. As you lose weight and feel better than ever your confidence will sky rocket.
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Fruit Delight
Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2

Fruit delight

Here’s what you need…
• 1 white nectarine, chopped
• 1 pear, chopped
• 1 Tablespoon chopped pecans
• 1 Tablespoon chopped dates
• Dash of cinnamon
1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.
Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

You’re Juicing Health Fanatics,
Georgia & Tonia


7 Things Fit People Do...

7 Things Fit People Do…

You’ve heard that being fit is all about the lifestyle, and not the quick fix, so today I’d like to give you a glimpse the habits that fit people have. These following seven habits are held by successfully fit people…wonder if you could apply a few to your own life.
gym_

1. They See Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

2. They Know Their Bodies

When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid those things that make them not feel and perform their best. Learn how your body responds and care for it accordingly.

3. They Find Ways around the Reasons

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.

4. They Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Juicing can help you get your daily intake of vegetables and fruit. Start your day with juicing for better health. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

5. They Track Progress
For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health.

6. They Think during Exercise

It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t do such a thing. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your gym time and reduces the risk of injury

More Juicing recipes at www.magicofjuicing.com