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Green Tea: Healthy or Hype? By Lori Shemek, PhD

January 24, 2013 By Leave a Comment

All teas are healthy for you, in fact, the Chinese have known about the benefits of drinking tea since ancient times.  But there is one tea in particular that shines above the rest and that is:  Green Tea.  Green tea is a young tea and because of this, is also less processed.  There are many health advantages to drinking green tea due to its very high concentration of EGCG (epigallocatechin-3-gallate) and other antioxidants.  The active ingredients in green tea responsible for its broad healing effects along with EGCG are antioxidants including polyphenols, and catechins.

Here are the top 5 reasons why green tea is healthy for you:

1.     Green tea can help protect against cancer.  The polyphenols in green tea stop cancer in its tracks by shutting off the blood supply to the cancer. Many studies have linked green tea to a decreased risk of skin, breast, lung, colon, esophageal, and bladder cancer.

2.    Green tea improves cardiovascular health.  The polyphenols in green tea increase the ‘good’ HDL cholesterol and reduce the ‘bad’ LDL cholesterol.  The antioxidants also help to prevent heart attack and stroke.

3.    Green tea can help prevent Alzhiemers Disease.  Green tea inhibits three enzymes linked to the development of Alzheimer’s. Polyphenols, present in green tea, have neuroprotective properties, binding with the toxic compounds that protect brain cells.

4.    Green tea help prevent Rheumatoid Arthritis . Rheumatoid arthritis is an inflammatory disease that causes soreness, stiffness, inflammation and loss of function in the joints. The EGCG  in green tea help reduce pain, joint damage, inflammation and slow cartilage breakdown

5.    Green Tea helps prevent stress. Stress causes inflammation in the body.  Green tea contains a large concentration of catechins (antioxidants) that reduce the body’s mental and physical stress response.  Additionally, the amino acid Theanine can reduce stress, improve cognition and mood.

Drinking 3 cups of green tea a day or using an extract are beneficial and will help you to create optimal health now and in your future.

This article is written by Lori L Shemek, PhD, CNC. America’s #1 Fat Loss Expert and Best-Selling Author of ‘Fire-Up Your Fat Burn!’  Find Lori’s book here: http://www.amazon.com/FIRE-UP-YOUR-FAT-BURN-ebook/dp/B0083BW37G/ref=sr_1_1?ie=UTF8&qid=1337040876&sr=8-1

 

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Is ADVENTURE in your healthy living plan? By Amy Christensen

January 20, 2013 By Leave a Comment

5 Reasons Adventure Goals Are Healthy for Body & Mind

Are you stuck in a workout rut? Tired of the gym? Find yourself yearning for more excitement and adventure?

It’s totally possible. And even better—it’s good for you in both body and mind!

If you define an adventure as trekking around the world, or a week-long expedition into the backcountry, can feel either inaccessible, or like a long-term goal months (or years) away.

But it doesn’t have to be. Creating and nurturing short-term and daily adventures as part of your fitness goals has enormous benefits of its own.

1.    It’s social. Going for a hike, learning a new sport, or signing up for a local kickball team encourages interactions and sparks conversations. At a gym or a fitness class, we’re often in our own world (even if there are others around.) Creating a social environment where you’re sharing the experience can make working out more fun and less of a “chore” or “obligation.” Get your friends or family involved!

2.    It pushes your limits in new ways. When we dig deep and push our limits, we gain critical self-awareness, which leads to growth and action. We learn that we are stronger and more capable than we thought and we discover skills, talents and abilities we didn’t know we had.

3.    It helps you break out of routine. Routines can feel stagnant, and chances are, you’ve got more than enough between the 8-5 job, car pool schedules and meal times. What you crave is excitement and new challenges. Adding variety or setting a goal to get outdoors and do something completely different can help you break out of that routine and find adventure.

4.    It stretches you mentally and physically. Working out doesn’t have to be all about the number of reps you do, how much weight you’re lifting, or how many miles you ran. Stretching yourself mentally as well as physically offers new perspectives and new experiences, opening the doors for possibilities you may not have considered before. It’s about the temperature outside or how the world looks at midnight camping under the stars.

5.    It helps you build toward bigger adventures. If big adventures are on your bucket list, now is the perfect time to start building towards it. Start small and gradually increase the size of your adventure. Begin with a hike on a local trail, or experiencing a new spice, adding more over time. You’ll find your endurance and experience increasing toward your bucket-list adventure, like through-hiking a section of the Pacific Coast Trail or traveling overseas.

Here’s a bonus reason: It’s just plain fun! What adventures will you explore this winter season?

Amy Christensen is a certified life coach with a passion for adventure and helping women unleash their adventurous spirits. Based in Boulder, CO, her company, Expand Outdoors, focuses on creating healthy, sustainable, and fun lifestyle changes. She most recently launched 31 Winter Adventures, an email series delivering daily adventures to your inbox for 31 days in celebration of the winter season.

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JUMP IN…and experience the POWER IN A GROUP!

January 7, 2013 By Leave a Comment

JUMP IN to 2013!
So you’ve committed to a New Year’s Resolution to get healthy once and for all. One of the best ways to stay on track, for any goal really, is to find an accountability group.  In an accountability group you’ll find a mentor. A mentor is one who has already accomplished what you desire or who is simply further along the path. With this comes valuable insight and advice! You’ll enjoy empowerment and inspiration in an accountability group. For example, maybe it’s a new runner who just completed his/her first 5K race. Perhaps it’s someone who is juggling the demands of parenting and still continues to attend spin class three times each week. Or maybe it’s someone whose job requires a hefty travel schedule and yet still finds a way to eat healthy while on the road.

It is this solution that Health Your Way Online is wishing to provide YOU, and so specific New Year’s Resolution Support twitter chats have been created: Our Motivational Monday Live Chats begin TODAY and happen every Monday in January with the focus of supporting YOUR healthy living in the new year.

During our chat’s you’ll meet others with similar goals. You’ll be a mentor for some, and others will serve as a mentor for you. The camaraderie runs deep in the Healthy Living world! We know there is power in a group. If you have a specific question, there will be someone who has solved this challenge previous and can provide guidance. If you’re needing encouragement, there will be one who is having an awesome day, when you’re day has been a tough one. If you’re looking for a resource, there will be someone who has already found what you’re looking for. We’ll cover a wide variety of topics, tips and resources.

We are proud to introduce the Sponsors of our Motivational Monday Resolution Chats. Check out their products as they provide extreme value to all healthy living and fitness enthusiasts.

Surf-Her Skincare.  Created by a 30 year veteran in the self-care business, these “products repair plus protect the skin and hair from damaging effects of the sun.” www.camillethedayspa.com. Join their facebook community at https://www.facebook.comsurfherskincare

Ragnar Relay Series. A true example of the power of the group, ragnar relay is the epitome! Ragnar Relays are “overnight running relay series that makes testing your limits a team sport.” www.ragnarrelay.com. Follow them on Twitter @RagnarRelay

Sparkly Soul Inc. Effective gear is essential to creating your exercise experience. Enter Sparkly Soul Inc. unique design. They provide “Sports and fitness headbands. No slip and no headache. Entirely elastic all the way around. #1 headband that fits EVERY head shape- Guaranteed.” www.sparklysoul.com. Check them out on Twitter at @SPARKLYSOULINC

Bia Sport. Exercise should not add stress to your day, it should eliminate it! Hence Bia Sport was born! They offer the “1st GPS watch with SOS safety alert.” www.bia-sport.com.  Become a follower on Twitter at @biasport

JUMP IN and join our Power-in-a-Group Motivational Monday Live Chats EVERY Monday in January! 5pm(pacific) See you there! We are here to support YOUR healthy living efforts!

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Calorie-Conscious Cocktails! By Rachael Roehmholdt

December 29, 2012 By Leave a Comment

Do you have party-plans for New Years eve? Go ahead and celebrate the calender turning to 2013! Smart calorie choices will allow you to partake in the festivities without derailing your healthy living efforts. Toast the New Year with these figure-friendly celebratory cocktails!

 

 

Pomegranate Celebration Cocktail
Serves 1

•    1 oz pomegranate juice
•    3 oz chilled champagne (swap out club soda for champagne to turn this into a non-alcoholic beverage)
•    Pomegranate arils, optional for serving

1.    Pour the pomegranate juice into a champagne flute.
2.    Add the pomegranate arils, if using.
3.    Slowly add the champagne.
4.    Serve immediately.

Mulled Wine Sangria
Serves 8-10

•    1 bottle organic red wine, divided
•    1/3 cup organic sugar
•    1 tbsp cinnamon
•    ½ tbsp cloves
•    ½ tbsp ginger
•    ½ tsp nutmeg
•    1 orange, cut into wedges
•    Orange slices or cinnamon sticks, for serving
•    1 ½ cups club soda

1.    Combine 1 cup red wine, sugar, and spices in a small saucepan. Bring to a simmer.
2.    Cook 5 minutes. Remove from heat and cool.
3.    Strain the mixture to remove cloves.
4.    Pour mixture into a pitcher. Add remaining wine and orange wedges.
5.    Chill in the refrigerator for at least one hour.
6.    Add club soda immediately before serving. Serve with fresh orange slices or cinnamon sticks.

Cranberry Ginger Sparkling Punch
Serves 4-6

•    1-12 oz bag fresh cranberries
•    2 cups water
•    1-inch piece fresh ginger, roughly chopped
•    1/3 cup agave nectar
•    4 cups club soda
•    Orange slices, optional for serving

1.    Place cranberries, water, and chopped ginger in a food processor. Process until cranberries are chopped and the mixture is well combined.
2.    Transfer mixture to a bowl and add club soda.
3.    Place bowl in the refrigerator to steep for at least one hour.
4.    Strain the mixture to get rid of any large pieces of cranberry or ginger. Add agave nectar to taste.
5.    Serve with fresh orange slices.

Want to indulge but keep your celebratory cocktails on the healthy track? Use these three tips to guide you when making your drink decisions.

1. Lighten up drinks with seltzer water.

So many of the calories and sugar that make cocktails less than healthy can be found in the mixers you choose, not the alcohol itself. Swap out half the amount of mixer with seltzer water to still get the same flavor but with less sugar.

2. When it comes to mixers, choose freshly squeezed fruit juices over sugary sodas.

When making drinks at home, always opt for more natural options over processed ones to get the most nutrients out of them. You’ll get the added benefit of vitamins and nutrients from the fresh juices while sipping on your cocktail.

3. Stick to natural sweeteners over refined ones.

If your cocktail of choice calls for simple syrup, thin out honey or agave nectar with water to create a healthier replacement in your drinks. The natural sugars won’t spike your blood sugar like refined white sugar, and will give you the added benefit of vitamins and minerals.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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No-Fuss Cooking!

December 18, 2012 By Leave a Comment

Way back in your kitchen cabinet, behind the blender that stopped working a few years ago, sits a super-easy, super-healthy appliance you’ve forgotten about…the Crock Pot! Revisit this oldie but goodie, no fuss healthy mode of cooking!  Simply drop in the ingredients, turn it on and go! Come back to a healthy, well-balanced, hot, ready to go meal for the whole family!

Try the following crock pot recipes by Rachael Roehmholdt.

 

Crock Pot Steel Cut Oats
Serves 6

Ingredients
•    1 cup steel cut oats
•    4 cups water
•    1 mashed banana or 1 chopped apple or 1 cup pumpkin puree
•    ¼ cup raisins or other dried fruit (optional)
•    1/2 tbsp cinnamon
•    1 tsp vanilla extract

Directions
1.    Combine all ingredients in a crock pot.
2.    Cook on low for 7-8 hours.
3.    Stir completely before dishing up.
4.    Sweeten with a teaspoon or two of raw honey or maple syrup.

Veggie Lentil Stew
Serves 6

Ingredients
•    1 onion
•    1 clove garlic
•    2 cups red lentils
•    1 can garbanzo beans
•    1 15-oz can diced tomatoes
•    5 cups water (can also use vegetable or chicken broth)
•    1 tbsp curry powder
•    ½ tsp cumin
•    1 tsp cinnamon
•    1 tsp oregano
•    1 sweet potato
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Drain and rinse the canned garbanzo beans.
3.    Combine all ingredients in crock pot.
4.    Cook on low for 7-8 hours.
5.    Serve with cooked brown rice.

Ham, Bean & Green Soup
Serves 6

Ingredients
•    2 cups diced organic ham
•    1 onion
•    2 cloves garlic
•    1 sweet potato
•    2 cups cooked white beans (can also use canned beans –drain and rinse first)
•    1-10 oz package frozen spinach
•    4 cups chicken broth
•    2 cups water
•    1 bay leaf
•    ¼ tsp nutmeg
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Sausage, Kale & Potato Soup
Serves 6

Ingredients
•    1 onion
•    2 cloves garlic
•    3 leaves kale
•    2 russet potatoes
•    2 organic chicken-apple sausages
•    1 bay leaf
•    1 tsp oregano
•    salt and pepper

Directions
1.    Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

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New Year’s Healthy Living Prep by Maggie Ayre

December 11, 2012 By Leave a Comment

The New Year is a perfect time for trying something new. Unfortunately however, all too often our New Years Resolutions are set up to fail. The reason why is we tend to go over the top with our goals. For example:

 

  • Go to the gym EVERY day in January
  • ONLY eat fruit for breakfast
  • Eat 23 portions of fruit and vegetables EVERY day

You get the idea. Often our goals are simply unrealistic. Then as soon as we “fail” we go back to our old habits.

The good news is, there is a better way! Instead of focusing on what you’re going to do focus on what you want to achieve. For example:

  • Drop a dress size by February 1st
  • Be able to run a mile by 20th January
  • Get fit for skiing by half term

Each time you go to the gym or eat healthy, your actions will be a small step to achieving your goal.

Miss a single exercise session or eat an unhealthy snack? It doesn’t put you right back to square one all! It does mean however, that you’ll have to work a bit harder to keep on track.

The important thing is to choose the right goal!  It’s got to be something that means something to YOU. For example, as a teen I often joined my friends on a diet or exercise regime but I never stuck to it.  It was their goal, not mine. Here’s the bottom line:

Choose carefully.  What do you want to achieve in 2013?

Answer these questions:

  • If you could be the very best version of yourself what would you look like? What would you be capable of? What would you do?
  • What one step can you take in January 2013 to move towards becoming this person?

This single step should form the basis for your first goal.

When could you accomplish this by?  This should become your end date.  If your end date is further than 6 weeks into the New Year you need to set a mini-goal or mile stone along the way.

For example, my goal may be to be a size 10.  If I am currently a size 16 this will take longer than 6 weeks to achieve.  What could I achieve in 6 weeks?  If I work really hard I could drop 2 dress sizes but a more realistic goal would be to be a size 14 by 31st January and a size 12 by 28th February.

The next step is to decide how to achieve your goal.  In this example I might decide to snack only on fruit and only drink water whilst making sure I do 60 minutes activity everyday and 30 minutes of higher intensity activity 3 times a week.

What will your goals be for January 2013? Leave a comment and share your goal. Decide and commit!

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls.As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon. Maggie may be reached via www.maggieayre.com, www.nutritionplansforteens.com, www.femalefitnessrevolution.com

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Fire-Up Your Fat Burn with Water! By Lori Shemek, PhD

November 2, 2012 By Leave a Comment

Did you know that water is a critical fat-burning tool? And that most people are walking around mildly dehydrated…and they do not even know it?  Most people are suffering from headaches, joint pain, fatigue, foggy thinking, weight gain and much more…all related to mild dehydration.

 

Every single process in the human body requires water.  Our bodies are over 70% water!  The intake of water is vital for optimal health and it is key for boosting your metabolism as well. By drinking even room temperature water, the body warms the water up to body temperature (98.6 Fahrenheit) and this thermogenic action can increase a person’s metabolic rates by 30 percent after drinking approximately 17 ounces of water. This metabolic increase is sustained for over an hour!

 

Mild dehydration is your first class ticket to weight gain, ill health and faster aging. Dehydrated cells do not function optimally and thus slow down. When your cells slow down, bodily function slows down…including  your metabolism and weight gain ensues. If you are dehydrated, you may be burning up to 2 percent fewer calories. This is why hydrating is an important key to weight loss and optimal health.

 

Do not rely upon thirst as an indicator to drink water. By the time you are thirsty, you are already 1-2% dehydrated. Fat deposits increase when water intake decreases. This is because the liver is forced to help the kidneys work which they cannot do properly when water intake is lacking. Your #1 fat burning organ? The Liver. The liver normally metabolizes fat and cannot do so properly when it is forced to focus on helping the kidneys. The result? More fat is being stored and thereby, weight increase. I recommend drinking half your body weight in ounces.  If you weigh 120 pounds, drink 60 ounces daily to increase your metabolic rate.

 

So drink up and remember :  Water is not only helping you to lose weight, you are creating optimal health as well.

This article is written by Lori L Shemek, PhD, CNC. America’s #1 Fat Loss Expert and Best-Selling Author of ‘Fire-Up Your Fat Burn!’  Find Lori’s book here:  http://www.amazon.com/FIRE-UP-YOUR-FAT-BURN-ebook/dp/B0083BW37G/ref=sr_1_1?ie=UTF8&qid=1337040876&sr=8-1

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Balanced Breakfast by Heather Mangieri, RD

October 18, 2012 By Leave a Comment

5 Balanced Breakfast Picks by Heather Mangieri, RD

Though you probably didn’t hear it here first, it’s worth repeating; breakfast is the most important meal of the day. And although so many of you know this, you’re still coming up with cop-outs that stop you from eating this morning meal.

Studies show that breakfast eaters have better concentration, attention span and memory which means better overall work performance. Plus, it’s been shown that those people that skip their am fuel are 75% more likely to be overweight than regular breakfast eaters.

The best bang for your breakfast buck is a balance of protein, healthy fats and slow digesting carbohydrates that contain fiber. That’s easier said than done for breakfast-skippers. If you’re ready to commit, start small. A wedge of cheese and a piece of fruit is a good start, and you can build from there over time. Once your internal hunger clock has been reset and you crave food in the morning, you can build a better breakfast.

Here are a few ideas:

1.) Veggie omelet- Sauté a variety of vegetables in a pan with a little olive oil.  Once they are soft, transfer the veggie mixture to the inside of your omelet along with the 2 Tbsp feta cheese.  Balance it out with a side of berries and a slice of whole grain toast.

2.) Breakfast Wrap- Fill a whole wheat tortilla with black beans, 1/3 c whole grain rice and 2 Tbsp avocado and 2 Tbsp Salsa. Balance it out with a side of fruit.

3.) Greek yogurt- Mix some slivered almond and berries (or dried fruit) into 4 ounces of Greek yogurt. Balance it out with some low-fat granola or a whole wheat mini-bagel.

4.) Breakfast Sandwich- Layer 1 fried egg, 1 slice ham, 2 tomato slices, and 1 Tbsp hummus between a whole wheat English muffin. Serve with ½ banana.

5.) Hot Cereal- Make a meal of out your basic bowl of oatmeal by swirling in a mix of walnuts, dried prunes and cinnamon. Balance it out with ¼ cup cottage cheese for some added protein.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

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Does your Lifestyle Need a Makeover? By Heidi Henry

August 9, 2012 By 1 Comment

Need more joy in your life? If you’re feeling sluggish and unmotivated, it’s time to look at your current lifestyle.  Overcome lack of energy and motivation by asking yourself five key questions and then of course, making simple changes:

Are you drinking alcohol? STOP!  Don’t put a known “depressant” into your body?

What foods are you putting into your body? Are you eating and drinking processed, chemical-laden foods? Read your labels! Stick with whole foods and you’ll feel a boost in energy instantly.

Are you surrounding yourself with individuals that love and appreciate you?  If not, it’s time to make new friends. Join a club, join a gym, volunteer. Find like-minded people and you’ll find support.

Are you doing what you enjoy? Making time for what you enjoy is essential. Don’t know what you enjoy? Try new things. Set a goal to try a new hobby once a month.

Are you exercising? Do it! You say it’s hard?  Yes, however it’s always worth it. Living active clears your mind and is an excellent confidence-booster.  And yes, it gets easier over time. Move your body as often as possible.

You can’t continue to live the life you’re leading and expect a different outcome. Embrace change! 

Follow Heidi’s blog via http://www.BananaBuzzbomb.com where she focuses on running, training for triathlons, living a vegan lifestyle, all the while proving that YOU make the decision to lead the life you want to lead. Heidi can also be found on Twitter http://www.twitter.com/BananaBuzzbomb, Facebook http://www.facebook.com/bananabuzzbomb, and YouTube http://www.youtube.com/bananabuzzbomb

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Being Run Ready by Dr. Kent Sasse

July 10, 2012 By Leave a Comment

It is the time of year when the temperature encourages people to lace up their sneakers and every weekend boasts a run (or two.) Planning to run a marathon, half marathon, or even a 10K requires training and proper maintenance for your body. For beginners it is especially important to begin a regimen and educate yourself on best habits.

Listen to your body. It is not how fast you run today, or even how far; it is about how many years you can enjoy running. For older runners or those with injuries, don’t run if it hurts. Give your body a chance to heal. Take advantage of the days you feel good and go on longer runs, push yourself, and seize the opportunity.

Run with a partner that can encourage and motivate you. Training with others with a similar interest and passion for running means you can train for events together, swap training techniques, engage in a little friendly competition or maybe even participate in a relay as team.

Hydration. Water is obviously integral to successful and healthy running, but even more so in extreme conditions of heat and altitude. Hydrate before your runs by drinking water right before, hours before, and even days before. You will recognize hydration by (almost) colorless urine. Drink water consistently rather than consuming more than 16 oz. before a run itself. Drinking enormous amounts of water prior to a run can cause issues so hydrate often rather than in huge doses. If water stops are not on your runs- and even if they are- supplement with a water belt.

Food Intake. Eat your normal balanced breakfast a couple hours before a strenuous run; normalcy is easier for your body to digest. Stay away from heavy meals, and opt for oatmeal and bagels and bananas. Don’t forget a dose of protein as well to keep those muscles happy.

Dr. Sasse founded Western Bariatric Institute and iMetabolic. He is also the author of numerous books and a featured speaker nationally in the field of weight loss.

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