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The Dreaded Winter Weight—It’s Time to Lose It!
weight- loss- spring_cleaning

Winter weight can be as hard to lose as your warm & cozy sweater. But it’s time! During the winter it’s easy to put on an extra few pounds because let’s be honest, who wants to go outside in those conditions? It’s definitely the time of year of curling up and staying in, and maybe add a little weight to your waistline. Get ready to ditch coziness and that comfy sweater for warmer weather and a hot body. Try this workout to get ready for summer! You’ll be glad you did! All you’ll need is some free weights (5 to 15 pounds) and a yoga mat, to start loosing that winter weight. Do 12-15 reps of each exercise 3 times for a total workout about 3-4 times a week. If you’re feeling really determined to look great for summer add 30 minutes of any type of cardio with this workout. Plank Walkout—Get into a crouch position with your hands on the ground, but under your shoulders. Walk with your hands forward and extend the legs, ending in plank position. Slowly reverse the movement and return to the starting position. For this exercise, do as many as you can in one minute, every day for one week to start melting away winter weight. Opposite Arm Raise Sweep—Stand with feet hip-width apart, knees bent, holding a pair of dumbbells. Lean forward about 45 degrees from hips, and extend arms to the floor in line with chest. Without moving your torso, sweep right Read More »

5 Fast Ways to Weight Loss
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Weight loss doesn’t happen overnight. It takes time, effort and a commitment to drop those unwanted pounds. But if you want to speed up the process here are 5 ways you can loose weight faster. Cut Calories: One pound of fat equals about 3,500 calories. And while calories provide your body energy from the carbohydrates, fats and proteins you eat, having a surplus of calories can lead to weight gain. But the same is true for weight loss. If you want to loose one pound of fat, create a calorie deficit of 500 calories every day and you’ll be on track to lose about one pound per week. Drink More Water: Water is an essential nutrient found in every cell of your body. Also used to help cleanse toxins, pollutants and waste from the gastrointestinal system, water is a zero-calorie drink that can boost your metabolism and help you reach slimming goals faster. Prepare Your Own Food: Packaged foods often contain ingredients that you don’t recognise, or can’t pronounce. Often times packaged foods also include large amounts of sugar (high-fructose corn syrup, dextrose, glucose and sucrose) listed as one of the first ingredients on the label, which can contribute to unwanted weight gain. Avoid these foods by preparing meals and snacks ahead of time to save on empty calories. Switch Your Milk: You can cut excess calories from your daily diet by making the simple switch from 2% milk to 1%, or skim. Once you get used to the difference Read More »

18 Metabolism Boosting Foods for Weight Management
metabolism-boosters

Metabolism that works to burn calories even when your body is at rest can help your reach your weight loss goals faster, and support long-term weight management. Here are 18 metabolism boosting foods to add to your diet to help you reach your ultimate goal. 1. Almonds are packed with nutrients, and in a small portion. You’ll get a good amount of healthy calories, and nutritionally dense calories at that. For one serving of almonds, you’ll also get a healthy dose of protein, which builds muscle for improved energy expenditure, along with fiber to help you feel full and improve nutrient absorption to support a healthy metabolism. 2. Apples contain about 15% of your daily fiber requirements to help reduce the absorption of glucose into the blood stream, and help manage blood sugar levels. The fiber content of apples may also help you feel full. 3. Beans are loaded with fiber and protein to help you feel full, and help maintain regular digestion to help keep a healthy metabolism. 4. Berries are naturally sweet, and contain antioxidants that help keep stave off infections. But they’re also loaded with vitamins that boost metabolism along with other nutrients to support healthy body systems. 5. Broccoli contains high vitamin C content that the body needs to absorb calcium, and other nutrients. Since calcium promotes weight loss, this tasty green veggie may help burn calories. 6. Cabbage contains large amounts of vitamin B, which aid in the production of energy, and boost metabolism. 7. Read More »

6 Snacks Under 100 Calories for On-The-Go Healthy Eating
Posted By on February 24th, 2014 in Vitaminfix Think – Issue 76
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Snacks on the go can leave you reaching for unhealthy food options, including processed and packaged foods if you don’t meal plan. So here are 6 snacks you can pack before hand, so you don’t crave tempting foods just to satisfy hunger and cravings. Add these to your weekly meal plan, and save hundreds of calories. 1. Bananas & Chocolate: Toss a few bananas in the freezer and pack them along with a few squares of your favorite dark chocolate candy bar. All you’ll need to do for a mid-day energy boost loaded with antioxidant goodness, and a snack that satisfies sweet cravings with less than 100 calories is heat up the chocolate and dip away. 2. Chocolate Soy Milk: Packed with protein, and a naturally sweet & satisfying flavor, chocolate soy milk can help keep you from reaching for something to sink your teeth into. Just store a carton of your favorite brand in the fridge at work to help keep you full in between meals during your work day. 3. Cherry Tomatoes: Sweet & delicious, these tiny tomatoes offer the largest amount of an antioxidant called lycopene, found in the skin of tomatoes. Since these tittle poppers burst in your mouth with flavor, and immune boosting nutrients that also support eye health, they’re a great choice for a mid-day snack under 100 calories. 4. Sweet Potato Chips: When you just have to have something crunchy, salty and super satisfying these chips are a great go-to option. Not your Read More »

3-Day Detox Menu for Overall Health
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Detox can be a great way to give your digestive system a rest. Working 24 hours a day, 7 days a week to digest foods and beverages that you consume the gastrointestinal system is directly linked to your immune system and is responsible for a good part of your overall health and a feeling of well-being. Maintaining regular digestive and a healthy gut should include a detox period in which you allow this system to rest. But many people don’t know how to properly to a detox diet. Here is a 3-day detox menu to help you give your digestive system a rest: Recipes: Morning Detox Tea 1 green tea bag, 1 slice lemon, 1 tsp, Stevia Breakfast Detox Drink 1 cup water, 1 Tbsp. flax seed , 1 cup raspberries, 1 banana, 1/4 cup spinach, 1 Tbsp. almond butter, 12 tsp. lemon Lunch Detox Drink 1 cup water, 1 Tbsp. flax seed , 1 cup raspberries, 1 banana, 1/4 cup spinach, 1 Tbsp. almond butter, 12 tsp. lemon Dinner Detox Drink 1/2 cup mango, 1 cup blueberries, 1 1/2 cup coconut water, 1 cup kale, 1 Tbsp. lemon, 1/4 avocado, 1/4 tsp. cayenne pepper, 1 Tbsp. flax seeds Detox Bath 2 1/2 cups Epsom salt and 10 drops lavender oil 3-Day Detox Menu: Day 1 Morning Detox Tea 1/2 Multi-Vitamin Lunch Drink 1/2 Multi-Vitamin and Omega-3 Supplement Snack: Favorite Drink Dinner Drink Detox Bath Day 2 Morning Detox Tea Lunch Drink 1/2 Multi-Vitamin and Probiotic Supplement Lunch Drink 1/2 Read More »

4 Reasons You’re Not Losing Weight
Posted By on February 10th, 2014 in Vitaminfix Think - Issue 74
losing weight

Losing weight isn’t easy, and it takes time, dedication and a commitment to reach your goals.   And many people, weight loss can become a challenge after just a few weeks following beginning a new diet. This is often due to the slowing of progress that many people experience when they first start out called a weight loss plateau. If you have started out strong, but have found that the weight has just stopped coming off, here are four reasons you might not still be seeing results. 1. You Eat ugar. Sugar offers a short burst of energy, but it also causes blood sugar spikes that may be slowing your weight loss. Sugary foods may also be downright addicting. Researchers recently tract the brain activity of 106 high school students and found that those who consumed sweeter beverages experienced a greater activation in the brains pleasure center than those who consumed lower-sugar beverage. Choosing low-sugar options may help reduce the internal reward system from being activated when you consume those not-so-good-for-you sugary foods, and reduce mental stimulation causing you to want to eat shortly after a sugary snack. 2. You Skip Breakfast. Eating small meals throughout the day can help maintain steady blood sugar levels to help keep you from reaching for sugary foods for weight loss success. Not only that, but by eating in the morning you also stimulate your metabolism and give your body energy from healthy foods to sustain you from the start of your day. Eating Read More »

300 Calorie or Less Dinner Recipes
Posted By on February 3rd, 2014 in Vitaminfix Think - Issue 73
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Calorie counting doesn’t have to mean you’re obsessively walking around with your weight loss journal. You can keep calorie in check by just keeping a few of these 300 calorie dinner recipes on hand. They’re delicious, easy to make and ready in just a few minutes to help make maintaining your weight loss easy, and guilt-free. Chicken, Potato, and Leek Pie A pot pie can often hit calorie highs of up to 900 each. This satisfying substitution for your favorite comfort food comes in at just 298. Ingredients: 1 slice smoked bacon, chopped 1 1/2 cups cubed red potato 1 cup chopped carrot 6 skinless, boneless chicken thighs, cut into bite-sized pieces 3 1/2 tablespoons all-purpose flour 3 cups sliced leeks (about 2) 1/2 teaspoon kosher salt 1/4 teaspoon pepper 2 cups fat-free, lower-sodium chicken broth 1/2 (14.1-ounce) package refrigerated pie dough 1 tablespoon fat-free milk 1 large egg white Directions: 1. Preheat oven to 450°. 2. Cook bacon in a large Dutch oven over medium heat until almost crisp, stirring frequently. Increase heat to medium-high. Add potato and carrot to pan; sauté 3 minutes, stirring occasionally. Add chicken; sauté 3 minutes or until lightly browned, stirring occasionally. Stir in flour and next 3 ingredients (through pepper); sauté 1 minute, stirring frequently. 3. Slowly add broth to pan, stirring constantly; bring to a boil. Cook 2 minutes or until slightly thick, stirring occasionally. Spoon mixture into a 1 1/2-quart glass or ceramic baking dish. Top with dough, folding under and Read More »

5 Metabolism Tricks That Boost Your Calorie Burn
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Metabolism is the rate at which your body burns calories. And If you’re stuck with a slow one, you may have trouble losing weight. However, it doesn’t have to stay that way. There are a few ways you can kick your metabolism in to high gear to maximize your weight loss efforts. Here are a few tips to help get your metabolism out of low gear. 1. Strength Training Workouts: Metabolism that’s stuck in slow-mo doesn’t have to stay that way. Research has shown that you can trick your body into faster calorie burn if you keep hitting the gym. By doing a weight training exercise just a few times a week you can reverse about 50% of the metabolism slow down associated with aging. Professors at the University of Alabama at Birmingham encourage people to take control of their metabolism by making strength training workouts a part of their weekly workouts. 2. High Intensity Interval Training, HIIT: Go hard the next time you workout. It pays off! By doing your run, swim or walk in intervals that include high intensity portions combined with short rest periods you can increase the amount of oxygen your body uses making your cells into energy powerhouses. This makes each little cell more efficiently burn calories when you are working out, and when your body is at rest. You may find that these types of workouts are also easier to get through as you get rest periods that allow you to restore energy levels Read More »

6 Ways to Reach Any Goal
goal setting

Goal setting is an important part of achieving any objective, but there are other things that are important to keep in mind when you set out to make a change. Here are 6 things you can to that can help you reach any goal you have your sights on: 1. Make “Me” Time: There are only so many hours in the day, and while you cater to the needs of family, co-workers, pets and other important people and friends in your life you have to make some time that is just yours. Building a strong connection with yourself is the most important thing really, but how can you build the bond with yourself that you need to continue towards your goals if you never nurture the relationship? Make some “me” time every day with an early morning meditation practice, a yoga routine, regular cardio sessions, a hot bath or whatever else fits your fancy. 2. Eliminate Nay-Sayers: When you step out to make a change in your life there are always going to be plenty of people around who can say that you’ll never get there, that it’s not worth it, that what you’re trying to do isn’t necessary and blah, blah, blah. And while you may think that simply not listening to them will work, it can be very difficult to tune out nay-sayers. They can hurt your feelings and damage your forward progress. There are enough obstacles between where you are and where you want to go, and Read More »

Clean Eating One Week Menu
Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69
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Clean eating isn’t just a diet approach, it’s a lifestyle habit that can lead to long term health and a feeling of vitality. Leave out GMOs, toxins and ingredients that you can’t pronounce and try this easy-to-follow clean eating plan. You can get all the recipes mentioned in this week long clean eating menu by clicking the reference link below. EVOO = Extra Virgin Olive Oil CLEAN EATING MONDAY MENU TOTAL NUTRIENTS - Calories: 1,499, Fat: 53 g, Sat. Fat: 11 g, Carbs: 165 g, Fiber: 33 g, Sugars: 42 g, Protein: 100 g, Sodium: 2,343 mg, Cholesterol: 76 mg 25 almonds 1 serving Clean Reuben Sandwich (see recipe) 1 orange Egg Sandwich: 4 scrambled egg whites and 1 oz low-fat cheddar cheese in 1 whole-wheat bun 1 grapefruit 10 carrot sticks and 3 tbsp hummus Ham & Pear Salad: 3 oz ham, 1 oz low-fat cheddar cheese, 1 thinly sliced pear, 7 walnuts and 3 cups arugula with 2 tbsp balsamic vinegar, 1 tsp Dijon and 1 tsp EVOO 1 sliced pita, warmed CLEAN EATING TUESDAY MENU TOTAL NUTRIENTS - Calories: 1,587, Fat: 45 g, Sat. Fat: 8 g, Carbs: 196 g, Fiber: 40 g, Sugars: 51 g, Protein: 113 g, Sodium: 1,510 mg, Cholesterol: 102 mg 1 serving Clean Reuben Sandwich (leftovers) 1 kiwi 3 celery stalks with 2 tbsp almond butter 5 oz Greek yogurt with . cup sliced thawed strawberries 5 oz baked pork chop, 1 cup steamed green beans and . cup cooked black beans mixed with Read More »