My Spring Break Shape Up

Happy Thursday !

The Spring Season is just around the corner, and that means Spring Break is right behind. I don’t know about you, but feeling good and feeling in shape during that time is just as important. I have some of my favorite tips for getting in a Good Spring Shape Up.

Get that booty in Shape the Right Way

It’s really easy to get in a rut during the Winter with your diet and exercise routine. I know f or me personally that I love to fully enjoy the Holiday and that means great food and Good Wine. I always make note at the beginning of the year is when my health habits kick back in. This Winter I have switched to a full Plant based diet and I absolutely love it. I don’t think I will ever go back. I’m not saying that works for everyone, but with these helpful tips, I believe you will be back in shape in no time.

-Make sure you are Drinking Loads of Water Every Day. I start in the morning, and don’t end my H20 intake until night time. Replace any drinks with water. It truly helps your body stay hydrated and to flush those toxins out. It also keep you energized through out the day. WATER IS A MUST!

-Make sure you are adding in 30-45 minutes of Exercise each Day. If this is not doable for you , then start out with 15 min and work your way up. Even adding in a walk or run is great for Cardio. I toss my workouts up. I tend to get bored very easily. I get in at least 2-3 days of yoga a week. ( Yes I absolutely Love Yoga). I do weight training and cardio every day almost. It just makes me feel so much better and stronger. I do add in a Pilates class here and there. Working out is a huge Passion of mine. If you can’t make it to the gym, try checking out some quick videos at http://www.youtube.com

-Stick to a Healthy Diet Always! I’m not saying you cant have a cheat day, but don’t make it weekly. Try to stick to Fresh Fruits and Vegetables and Whole Grains every day. You can add so many amazing recipes to your daily diet by getting creative with Fresh Fruits and Vegetables. If this seems hard for you at first, start out small. Try to have one to two meals or snacks healthy a day. If you are wanting a quick shape up , it is vital that you watch your portion controls along with your food choices.

-Try to fix you own meals more often. I find that making my meals at home is so much more healthier. You don’t get the hidden oils and fats that a lot of the restaurants use. I love cooking wholesome meals at home and eating with my family. I’m not saying that you cant enjoy a night out. It’s imperative that if you do eat out, pick healthy choices.

-Stay away From the Alcohol while getting in your Shape Up. Alcohol has so many empty calories and a lot of those drinks are loaded with sugar. I love Wine, but I have it Sparingly these days. If you want to have a cocktail, use substitutes so that its not so fattening.

If you follow these tips to a T, I know you will get in the Best shape Up For Spring Break. It is very important to realize what you are putting in your mouth. Staying away from fattening dressings, alcohol, fried foods, refined sugars, and preservative filled foods will get you there quick, with plenty of exercise. If you need to keep a journal of your eating, always write it down. Start now and you will start feeling and looking your best.

xo

Melissa


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The reasons you should add mushrooms to your diet daily.

Mushrooms have long been around as a great cleansing agent. They not only are used in cleansing your systems, but amazing for your digestion among other things. 

I try to add in a mushroom tonic weekly, and you truly can feel the benefits. Mushrooms help ward off the flu( which none of us like), and helps really calm the spirit. There are many types of mushrooms, as Reishi being one of my favorites. They all play an important part in keeping our immune systems balanced, and in tact. Keeping our immune systems strong in the colder months is essential in keeping those colds and flus as bay. I have included a great mushroom tonic below, and it’s not only great for your health, but pretty delicious.  I use a great Gynestemma as the base for this tonic. Gynestemma is great for lowering your cholesterol and immune regulation. 

  • Steep one bag of Gynestemma tea
  • 1/4 tsp. Hemp seeds
  • 1 tbsp coconut oil
  • A few drops of vanilla stevia to taste. You can also try to use raw honey if you prefer. 

Pour steeped tea in the blender before adding the powdered herbs. Blend on high until creamy. Add a dash of cinnamon. 

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Does organic food make a difference? 

Many people these days believe organic food to be healthier for you. An estimated 70 billion has been spent on organic products and the number is growing. 

When it comes to non organic farming, many of the pesticides have been linked to many cancers, and neurodegenerative diseases. Non organic produce has shown to have toxic metals and pesticide residues. This is pesticides you ARE ingesting. 

In a recent study, it has been determined that organic produce had superior nutritional content, and organic tomatoes had shown a 20-30 percent richness in lycopene, and higher levels of antioxidants. When organic strawberries were tested, they had shown a higher nutritional value in terms of antioxidants, and had a richer color than non organic. I’m sure a lot of you are asking yourselves, ” what does organic mean? It really comes down to respecting our environment, and keeping our people healthy. Organic farmers do not use pesticides, fertilizers, growth hormones or GMO’s. Your basically paying more for a higher nutrient product that helps in promoting good health. 

As I feel, organic is the ultimate best. There are some foods that you can get by with buying non organic, but there are the ” dirty dozen”, and these foods are best bought organic. 

  • Apples
  • Potatoes
  • Snap peas
  • Strawberries
  • Spinach
  • Sweet peppers
  • Peaches
  • Nectarines
  • Grapes
  • Celery
  • Cucumbers
  • Cherry tomatoes

These are best bought organic. It doesn’t just stop at fruits and vegetables. Meat should be bought organic . They have higher amounts of linoeic acid and higher omega 3 fatty acids. I know it can be expensive to shop organic, but in the long run , it pays for better health. That’s what we all want correct? 

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Grain free Pumpkin Bars

Hi ladies! It’s pumpkin time, and that means get to baking your favorite pumpkin desserts , but keep it healthy!

I recently checked out the detoxinista.com, and came across an amazing recipe. Talk about yummy! I love making  desserts each fall season. Pumpkin is loaded with tons of vitamins A,C,K, and E. It’s filled with magnesium, potassium and iron.

This is a great recipe to serve at your fall party, or just make for your family to enjoy. I made mine this weekend, and they were a hit.

This recipe fills one 8×8 pan

1/2 cup pumpkin spice

1/2 cup almond butter

1/3 cup honey

2 eggs

2 tsp pumpkin pie spice

1 tsp vanilla extract

1/4 tsp sea salt

1/2 tsp baking soda

Preheat your oven to 350. Grease your 8×8 Pan with coconut oil or butter. Combine all your ingredients in a medium bowl . Mix well until a smooth batter forms! Enjoy! 

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The benefits of cacao for your health

I want to share with you an amazing product that i feel everyone should be using. It’s the cacao nibs. They are amazing for your health, and delicious at bat. I have recently been using the syrup and adding a little to my morning coffee. It gives your coffee a twist, and is a perfect pairing with your Java.

The benefits of this product are astounding. They have 20 more times the antioxidants than blueberries, and 119 times more the antioxidants than bananas. We all need our immunity, and one of the benefits Of cacao is the immunity boosting love that it gives. It also helps to improve our cognitive thinking, as well as reducing of heart disease. It can also play a huge role in boosting our metabolism. It gives us a load of energy, and increases overall bliss and happiness. Doesn’t it sound perfect? Well it is, and to top it off, cacao nibs are delicious.

This amazing product contains natural chemicals called flavonoids that help with overall balance and good health. You can buy cacao syrup or you can make it with cacao nibs. It’s your choice. It’s such an easy way to good health. 

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