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4 Ways for Faster Weight Loss: How-To Lose Fat, Fast!
Posted By on July 15th, 2013 in Vitaminfix Think - Issue 44
weight loss

Weight loss doesn’t happen over night, and there’s no magic pill to melt away fat. But there are ways to get the pounds to come off faster. Weight loss requires a commitment to a healthy diet and regular exercise, but it still takes time. If you want to speed up the process, follow these 4 tips for faster weight loss success: 1. Switch it Up! If you are trying to lose weight, it’s easy for your body to fall into a rut. So change up your cardio routines, (and your weight training) to keep your body guessing. If you continue to do the same exercises, your body will get used to it and you won’t be able to lose those last stubborn pounds. So take a dance aerobics class, try HIIT (High Intensity Interval Training), or just do something you haven’t tried before. This can help you beat that weight loss plateau and keep pounds coming off. 2. Eat More Protein. Muscular bodies burn more calories, (even when at rest) than bodies with a higher percentage of fat. Your BMI, or Body Mass Index is indicative of how many calories you can burn in a day for weight loss. And if muscle burns calories, then by simply increasing your protein consumption you’ll be feeding muscles and improving your calorie burn, every day. Since your body doesn’t store protein you can consume as much as you want in a day. It’s recommended that you eat about your weight in protein in Read More »

10 Running Tips to Keep You Going!
Posted By on July 15th, 2013 in Vitaminfix Think - Issue 44
run

Running is sometimes just as much a physical challenge as it is mental. Here are 10 running tips to help keep you going, even when it gets tough. 1. Make it Fun: If you have to switch up your style to have a little bit of fun, go ahead! Wave your arms around, change your gate or even try Joanna Rohrback’s new workout called “Prancercising.” It’s an exercise craze that may look silly, but hey…it’s fun! 2. Feel the Burn: It’s not going to be easy, but if you want to improve your time and endurance you’re going to have to push harder, every time you go running. Each time, just go one more minute, and that can help you go from a jog to a half-marathon. You can to it! 3. Make a Plan: If you’re training for a 5K or just trying to start a new exercise routine, you’ll need a plan. You can’t reach a goal without first setting one. Start with small weekday runs, and then try for a longer run on the weekend. Or work with a trainer to develop a longer-term plan that works for you. 4. Get Your Rest: Plan to get a few rest days in to allow your body time to recover. Even with low-impact runs your body will have muscle damage, and as you continue to run, you may notice body aches. So, give your body at few rest days every week, to repair damage, and recover. You won’t get Read More »

Avocados: How To Use This Popular Superfruit
Avocado

Avocados make a great dip as guacamole, and this traditional Mexican dip is easy to spread on toast, or stuff into fresh vegetables, but it’s not the only way to use this delicious superfruit. Guacamole is made from the flesh of the avocado fruit and is loaded with essential fatty acids, along with other nutrients that make it one of the hottest superfoods for healthy skin, flexible joints, and improved brain function. If you haven’t tried guacamole yet, it can be made in different ways, but here is a basic recipe. Guacamole Recipe: 2 ripe avocados 1/2 red onion, minced 2 tablespoons cilantro, finely chopped 1 fresh lime, juiced 1/2 ripe tomato, chopped Fresh grated black pepper to taste Coarse salt to taste Directions: Cut avocados in half and remove the seeds. Scoop out avocado meat from the peel and put into a bowl. Mash the avocado until chunky and then add chopped onion, cilantro, lime, salt and pepper. Chop the tomatoes, but don’t add to the guacamole until you’re ready to serve it. Refrigerate until ready, and then add tomatoes and mix. Holy Guacamole! It’s been called one of the most nutritious foods in the world, and with good reason. Research has shown that the antioxidants contained in avocados, including lycopene and beta-carotene also have impressive anti-inflammatory abilities. But avocado also is a good source of other antioxidants including: neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin. These compounds help reduce cellular damage caused by free radicals, and have also Read More »

Top 5 Vegetarian Amino Acid Sources for Vegetarians
Posted By on July 14th, 2013 in Vitaminfix Think - Issue 44
amino acid - hemp seeds

Amino acids are the building blocks of protein and since your body needs them to build and repair connective tissues like muscle and skin every day, getting enough protein in your diet is important. But for vegetarians, this can be difficult. So, if you want to add a meat less meal to your menu, or are a vegan or vegetarian, here are the top 5 protein sources for you! 1. Quinoa This light and fluffy grain offers tons of nutrients including amino acids, the building blocks of protein. Quinoa is actually about 14 percent protein, and some verities are even higher (at about 16 percent). One serving of this Aztec grain contains both essential and non-essential amino acids including: isoleucine, leucine, lysine, phenylalanine, tyrosine, cysteine, methionine, threonine, histidine, tryptophan and valine. These aminos are structural proteins that support biochemical reactions like the production of hormones and neurotransmitters along with connective tissues like muscles, tendons and skin. 2. Hemp Seeds The amino acid profile of hemp seeds is impressive as you will be getting cysteine, valine, isoleucine, leucine, lysine, arginine and tryptophan among others in each serving. These little seeds have a mild nutty flavor and also contain essential fatty acids including Omega-3, Omega-6 and Omega-9 in a balanced ratio. It really is a perfect protein as it contains all nine of the essential amino acids along with vitamins and trace minerals. Other seeds and nuts that provide essential and non-essential amino acids include: chia seed, sesame seeds, flax seeds, sunflower Read More »

Easy Quinoa Recipes for Energy and Stamina
quinoa

Quinoa is a grain used by the Ancient Aztecs as an energy food before battle. If ancient warriors ate this grain to provide their bodies nutrients necessary for sustained energy through a battle, imagine what it can do for you! When it comes to the nutrient profile of quinoa, it really doesn’t have much competition. Here’s how it breaks down: just one cup of quinoa contains protein, essential fats, vitamins including vitamin A, E, and B along with minerals like calcium, iron and magnesium along with slow-digesting carbohydrates and fiber! With all of these nutrients packed into a light and fluffy grain, you might want to consider adding this super grain to your diet. There are SO many different ways to use it, but if you haven’t heard about quinoa yet here are a few ideas to help you bring it to your table. Quinoa Smoothies This versatile superfood can really transform any ffood. Add it to any smoothie recipe to boost nutrient content or to make a perfect protein shake, either pre or post-workout! It’s a low-glycemic grain and a great alternative to harder to digest protein shakes, for pre-workout energy, or post-workout recovery. Here’s a simple quinoa smoothie recipe you can try: Strawberry Banana Quinoa Smoothie 1 cup cooked quinoa, rinsed ½ large banana 1 cup strawberries ½ cup non-fat Greek yogurt 1 Tbsp honey Add all of the ingredients in a blender and blend until smooth. Use any other fresh fruits or veggies you’d like taste, and Read More »

4 Cold Soup Recipes for Summer Weight Loss
Posted By on July 14th, 2013 in Vitaminfix Think - Issue 44
cold soup - Gazpacho

Cold soups are a great way to cut calories and help you stay cool during the summer. When it gets hot out, it’s easy to reach for convenience foods that satisfy cravings. But studies have shown that adding soup to any meal can help you lose weight. Low-calorie soups contain fresh vegetables that provide essential nutrients, and help you feel fuller before a meal to reduce your calorie consumption and supply your body what it needs to function optimally. Try these 3 tasty cold soup recipes before lunch or any meal to cut your calorie intake by up to 20 percent! 1. Tomato Gazpacho Ingredients: 4 Fresh, vine-ripe tomatoes 1 cucumber 1 cup plain croutons 1 Tbs fresh garlic, minced ¼ cup extra virgin olive oil (EVOO) Directions: Combine chopped tomatoes and diced cucumber with 1/4 cup extra virgin olive oil, croutons and 1 tablespoon of fresh minced garlic in a food processor and pulse until chunky. Garnish with fresh herbs like sweet basil, rosemary, oregano or dill and a drizzle of EVOO. 2. Cool Cucumber Soup Ingredients: 2 cups low-fat plain Greek yogurt 1 cups vegetable broth 2 cucumbers, peeled and diced 4 green onions, sliced 2 Tbsp chopped fresh dill 2 Tbsp chopped fresh parsley 1 fresh lemon, juiced 2 tsp sea salt Directions: In a large mixing bowl combine Greek yogurt and vegetable broth, then set aside. In a food processor, combine cucumber, green onion, dill, and parsley. Add the cucumber mixture, fresh lemon juice, and salt Read More »

7 Sunscreen Oils That Offer Natural UV Protection
sunscreen

Sunscreens have an SPF or sun protection factor, which is the reason most people purchase them. But recent research has shown that common sunscreens also contain ingredients that can be toxic, and really cause more harm than good. Here are 7 oils that have a natural SPF so you can use them as an alternative to conventional sunscreens that often dry out skin, and may be potentially harmful. 1. Carrot Seed Oil has an SPF of about 30. That’s right, this kind of oil won’t make your tan darker, but it actually provides protection from UV rays without all of the toxic chemicals in conventional sunscreens. Due to its content of vitamin A it offers natural UV protection, and an antioxidant value that helps prevent free radical damage caused by sun exposure. 2. Wheatgerm Oil has an SPF of about 20. This oil contains vitamin E which is also a great sun protectant for skin. It also helps moisturize skin and prevent free radical damage caused by UV rays. 3. Hazelnut Oil has an SPF of about 15. This is a lighter sunscreen oil that also has astringent properties. It nourishes the skin and is quickly absorbed to provide moisture, and UV protection. 4. Coconut Oil has an SPF of about 10. This natural sunscreen offers protection from UV rays and actually will block about 20 percent of them. Pacific islanders have used coconut as a sun protect and for centuries, so there’s really no need to use a toxic Read More »

5 Natural Bug Repellents for an Insect-Free Summer
Posted By on July 14th, 2013 in Vitaminfix Think - Issue 44
natural bug repellent

Natural bug repellents can help keep away flying, biting and crawling critters so you can get outside this summer without having to worry! You can make your own bug repellent at home with a few of the right essential oils. Or try one of the great all-natural products from Burt’s Bees, designed to keep bugs away without the harsh chemicals of conventional bug sprays (and the awful smell). 1. Rosemary as a bug repellent can be used as a spray to keep bugs away. Use this essential oil with other essential oils to make an effective natural insect repellant that’s safe for everyone. Try this simple natural bug repellent recipe: Add 1 part of rosemary oil to 10 parts of rubbing alcohol and put it in a spray bottle. You can also add essential oils derived from any of the following herbs, in equal parts. Good for keeping away mosquitoes, ticks, flies, midges, chiggers, and fleas. 2. Mint is a non-toxic alternative for bug repellent as its essential oils are useful in keeping away those flying pests like mosquitoes, and flies. Great for an insect repellant in your home, or yard it works even when placed in a sachet. Mint is a natural bug repellent that’s great for traveling, as the crushed leaves release essential oils that have a scent the bugs don’t like. This can keep them away outdoors, or indoors while freshening your space. Also great as a spray to keep away ants and spiders. Add 1 part Read More »