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Low-impact High Results Workouts

High-impact activity has its place in the world of working out. However, if you’re looking to increase your fitness level and pounding pavement doesn’t appeal, here are a handful of low-impact options that deliver results—without putting extra stress on your joints.

Walking – You walk every day, but how do you turn this into an exercise worthy of breaking a sweat? Try increasing your speed, swinging your arms, holding weights, and/or adding intervals (short bursts of speed or a hill climb) to your regular walk to up the intensity. Walking up stairs is also a great way to raise your heart rate and blast more calories during your walking workout.

Hiking – Changing terrain requires a lot of work from your lower body and walking up a mountain involves your largest muscles—the glutes, hips, and thighs; just what you want from an intense cardio workout. You can burn even more calories by adding a backpack!

Swimming – Here’s a low-impact exercise that delivers dramatic results. Swimming improves the condition of your cardiovascular system, but also increases muscle mass and flexibility without taxing your joints. In fact, swimming has even been shown to have beneficial effects on such conditions as arthritis. Most local YMCAs and many gyms have pools, so add laps to your routine to increase your stamina and shed pounds.

Rebounding – This lesser-known exercise provides a potent low-impact workout while making you feel like a kid again. Bouncing for up to 40 minutes a day, five days a week on a mini-trampoline has shown to increase heart health and provide amazing benefits to the immune system due to the vertical movement’s specific effect on de-stagnating lymph fluid. Be sure to invest in a high-quality rebounder for optimal results.

Family Biking in Jackson HoleBiking – A great workout for the entire body, you should try biking if you want to develop great muscle tone on your legs, glutes, and hips while trimming your waist and increasing your cardio capacity. Biking regularly can significantly decrease your risk for heart disease and can also reduce stress—even short rides daily make a noticeable difference in a short period of time. Best of all, you don’t need to start out buying fancy equipment, you just need an all-purpose bike to get outside and start riding.

This article came from the Sprouted Content wellness article library. The library’s mission is to help holistic practitioners SAVE TIME and GAIN CLIENTS. By providing more than 100 high-quality done-for-you articles that can be dropped into newsletters, blogs, video scripts, or e-books, Sprouted Content makes practitioners’ marketing effort much easier, which means they’ll feel less stress as they grow their practices. Go to www.sproutedcontent.com to learn more and take advantage of a special 10% off coupon – just enter coupon code: SAVETIME at checkout.

 

Zucchini and Beet Muffins

Don’t let the bright pink batter scare you – these little nutrient-packed gems are sure to please any muffin lover!

Ingredients:

  • 1 cups whole wheat flour
  • 1 cup oats
  • 1/2 cup maple syrup (deep amber preferably)
  • 2 tsp baking powder
  • 2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp allspice
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp cloves
  • 1 egg
  • 1 cup milk (I prefer almond)
  • 1/2 cup apple sauce, unsweetened (or finely grate 1 medium-large apple)
  • 1/2 cup shredded beets
  • 1/2 cup shredded zucchini
  • 1/4 cup flaxseed meal
  • 1/4 cup walnuts, chopped

Directions:

Preheat oven to 400 degrees F. Stir together dry ingredients. Make a well in center. Beat egg and combine liquid ingredients. Add liquid to dry ingredients, add nuts and combine all. Spoon into muffin cups. Bake for 25 to 28 minutes.

Recipe compliments of Recreation Fitness.

Make the Most of Your Summer Vacation

Can you believe that summer is already here?! The time that everybody looks forward to for one reason: vacation! Ironically, vacations can end up being more stressful than your daily life. With the distractions of finances, children, travelling, etc, it is hard to remember that you are actually on vacation – that you do not need to stress! A vacation is for you and the others with whom you share it – it should be peaceful and harmonious. When you finally get around to taking that well-deserved break from your daily chores, keep these things in mind:

1. Plan ahead

If it makes you feel comfortable, create a general outline of what you want to do each day of your vacation with the freedom and openness to be spontaneous! Brainstorm activities for the kids, ways to get alone time for yourself and with your loved ones, and things to do as an entire family. The options are endless and do not have to cost money! For example, go to a superstore to pick out items for a picnic lunch and enjoy the beautiful scenery in each other’s company as a family activity.

2. Unwind at the end of your day

Take a hot bath or shower to relax your muscles. Follow with some light stretching or yoga poses such as knees to chest and head to knee pose. When you get into bed, sit up and take a few moments to breathe. Center yourself and connect with those around you. Remind yourself that you are on vacation and that you have permission to be stress free! Before going to sleep, tell those around you that you love them and that you are looking forward to a good night’s rest and to the next day.

3. Release all of your expectations of what a vacation is “supposed” to be

The reason vacations end up being stressful and disappointing is because of your expectations. Take a moment and ask yourself what you want out of this vacation and how you can get it. Don’t feel like you have to plan your days filled with activities and costly events. Leave room to just be and to enjoy the presence of others. Go with flow and see where this spontaneity takes you!

4. Check in with yourself when you start to fight the feelings of stress

If you begin to feel stressed, your automatic response will be something like, “Wait, I am on vacation. I should not be stressed right now. This is not what I expected…” This attitude will just keep you in the cycle of stress. Instead, don’t create that civil war in yourself. Let yourself be how you are, to feel how you feel, and to be open to its transformation. “Okay, I am feeling a little stressed right now. I’m just going to breathe and to remind myself that I am on vacation!” Smile!

Keep these tips in mind and you will be sure to have the most relaxing vacation ever! We wish you a fun-filled summer where peace and harmony exists in you and all around you. Enjoy!

r3 ad picMatthew Mitlas is a certified Yoga instructor at the 200 hour level. His classes invite a steady stream of consciousness that envelops all types of movement and keeps the mind steady and focused. He is currently influenced by the alignment principles of Anusara Yoga and the meditative aspect of Kripalu Yoga. Matthew works to co-create the conditions and space where his students may experience an authentic and inward experience of Yoga-learning to surrender to the infinite creativity of the universe as it takes form in each and every body in its own unique way. Namsate!

Matthew currently teaches Yoga classes at R3 Wellness Center, located in Collegeville, PA. In addition to Yoga, R3 Wellness center offers a plethora of holistic health services including Massage, Reiki, Acupuncture, Pranic Healing, Belly Dancing, Past Life Regressions, Life Coaching, and more! They can be found online at www.r3wellnesscenter.com.

Should You Try Juicing?

Juicing—extracting the juice of fruits and vegetables with a machine so they can be consumed in liquid form—is a popular trend. But is drinking your nutrition as good as chewing it?

Benefits

  • Juices provide most of the vitamins, minerals, and plant chemicals found in whole fruits and vegetables.
  • Juice makes a delicious, healthy snack or meal replacement.
  • It’s an easy way to boost the amount of fruits and veggies you consume in a day.

Drawbacks

  • A juicing machine leaves nutrient-rich and fiber-rich skin and pulp behind. Without the fruit fiber, your body absorbs the fructose sugar more easily, which can upset blood sugar levels.
  • Juice made with fruit has a high calorie count. Vegetable juices have significantly fewer calories.
  • Juicing can be expensive. It takes a lot of fruits and vegetables to make drinks, and organic produce boosts the cost even more.

Juicing has become more and more popular to periodically cleanse your system. We live in a very toxic society. We breathe polluted air every day, which contains chemicals such as carbon monoxide, sulfur dioxide, and lead. In addition, the National Institute of Occupational Safety and Health has reported that there are nearly 900 poisonous chemicals in cosmetics and skincare products, and these chemicals are absorbed through our skin and into our body. We also use toxic cleaning supplies, eat food that is full of dangerous preservatives, and drink chlorinated water. This creates such a load on our bodies that our natural defense mechanisms are overwhelmed, and we cannot eliminate the toxins. A study done at Cornell University found that almost all Americans have at least 116 dangerous chemicals in their bodies.

Some ingredients to consider when cleansing are fresh-squeezed lemon juice, Grade B maple syrup, and cayenne. Lemon juice is high in vitamin C, kills bacteria, and helps dissolve gallstones and kidney stones. Grade B maple syrup contains over 15 important nutrients, including potassium, iron, vitamin A, and several B vitamins. It also has 100 calories in every two tablespoons, so it helps stave off hunger and gives you a sweet taste. Finally, cayenne has been called the most powerful herb in the world. It is such a strong blood regulator that it can reverse the symptoms of a heart attack, and it also breaks up mucus and cleanses the body.

If you are just looking to try juicing to improve your health then consider these ingredients:

Carrots - Carrots are one of least expensive, high yield veggies that taste great and are high in nutrition. It makes a great filler juice for many juice recipes and the sweetness helps offset bitterer tasting produce you might want to juice like most greens.

Cucumbers - Cucumbers make a great base for almost all recipes as they have a more neutral taste and are a favorite in many alkalizing green juicing recipes. It’s also a popular weight loss recipe favorite as its low in calories.

Tomatoes - Tomatoes are a great way to add low calorie sweetness to most juice recipes and are also great high yield veggies. Depending on whom you ask, technically tomatoes are considered a fruit until they are processed like in a juicer or cooking, but for their savory goodness, we are putting them on our top veggie list.

Terry Linde, President of Destiny Management, LLC dba Hyper X Racewear, has been involved in the fitness industry for over 30. He has worked in clubs, owned clubs and has developed his own personal training and nutrition systems. He has a Bachelor of Science degree in Physical Education with a minor in Business from W.S.U. and has been an instructor for the ESA and WITS certification programs. He has also been the director of the personal training program at Ashmead College Northgate and carries certifications in the ACSM (American College of Sports Medicine), NASM (National Academy of Sports Medicine), Exercise Science Alliance (ESA), World Instructor Training Schools (WITS), and the NSCA-CSCS (National Strength Coaches Association). He has worked with people of all ages, backgrounds and goals.

Strawberry & Avocado Salsa

Serve this sweet and savory salsa with roast chicken, sautéed fish, or grilled pork tenderloin. You can also enjoy it as a snack with baked tortilla chips.

Ingredients:

  • 1 cup finely chopped strawberries
  • 1/4 cup finely chopped peeled avocado
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon grated lime rind
  • 2 tablespoons fresh lime juice
  • 2 teaspoons finely chopped seeded jalapeño pepper
  • 1/4 teaspoon sugar

Directions:

Combine all ingredients in a medium bowl; toss gently. Serve immediately.

Recipe compliments of myrecipes.com.

5 Reasons You’re Not Losing Weight

1. You’re Doing The Wrong Workout

Many people turn to steady-state cardio workouts like steady state running, elliptical workouts, or spinning, when trying to slim down. The main problem with this approach is, a 45-minute run at a consistent pace may help you shed pounds at first, but soon your metabolism will adjust and you’ll stop burning excess calories from this effort. The reason this happens is, your body adapts to this rapid weight loss, so after about two weeks of a steady state cardio your body’s metabolism has adjusted and your body will then begin to hold on to what it has left for dear life because it thinks you are starving.

How to fix this: A better and more effective way to tighten up is weight training or HIIT workouts (high intense interval training). Lifting weights creates micro-tears in muscle that take more energy (i.e. burn more calories) in the healing process, which can last up to two days after your training session. Furthermore, recent research has found the most effective workout for fat loss is HIIT, which raises your heart rate while also taxing your muscles. In fact, one study from the United Kingdom found that sprint training helped study participants lose inches from their waist and hips after just two weeks on the program, while a University of Arkansas study found that people who exercised with high intensity experienced a 20 percent decrease in abdominal fat. Boohyah! How about that?

The figureFIT! Lifestyle Program WORKOUTS (#ffworkouts) are built around the premise of HIIT workout sessions. The three (3) workouts that you get each month on this program will create changes in your body so fast; you’ll be thanking me in no time! In addition, when you want to step outside and attack that sprint HIIT workout, all you have to do is head over to the HIIT library of workouts and chooses which workout to do that day. For those of you not on figureFIT!, you can sign up here.

2. You’re Eating Foods That Your Body Does Not Like

Most people know if they’re allergic to certain foods like nuts or shellfish, but many aren’t aware of food intolerances. While a true food allergy results when your immune system mistakenly identifies a food as harmful and mounts an immediate response, food intolerances can have a variety of causes, including inflammation in the gut, lack of a certain digestive enzyme (as with lactose intolerance), or sensitivity to food additives.

The most common food allergens are dairy, gluten (wheat), eggs, soy, corn, nuts, shellfish and when you eat them (if you’re intolerant to them) it can lead to inflammation in your gut (gastrointestinal tract), bloating, and water-weight gain, among other symptoms. Experts estimate that food intolerances affect as many as 8 in 10 people.

Could this be you? If you regularly have bloating, gas, diarrhea and constipation — as well as seemingly unrelated symptoms like mild asthma, eczema, headaches, muscle and joint pain, and fatigue, it’s time you get help. You can easily do a 30-day elimination diet to see what happens and I promise you – you’ll begin to become very in tune with your body and it will tell you when you eat something it doesn’t like. Sometimes it’s the trick of finding out exactly what it was, and remember many times it can be an additive that is causing you major issues. Let me know if you need more help figuring this out, we can do a Personal Nutrition Plan for you.

3. You Are Not Getting Enough Sleep

According to a survey conducted by the Better Sleep Council the found that more than half of the US population is not getting enough sleep. And this lack of ZZZ’s can have serious consequences for your waistline: A study in the American Journal of Epidemiology found that women who slept five or fewer hours per night were 32 percent more likely to experience major weight gain over 16 years than those who got more sleep. Plus, according to a study from the New York Obesity Nutrition Research Center, when women got four hours of sleep instead of eight, they consumed more than 300 extra calories a day, mostly from fatty foods. When we do not get enough sleep the hormone called ghrelin that stimulates appetite is increased and therefore we graze or gorge on foods that are not good for us. In facts, studies show that we all-in-all make poorer choices when we do not have enough sleep. This is an easy fix, become a sleep-snob like me (After being a single mother to a baby that did not sleep for 2 years, I quickly became a sleep-snob once he started sleeping) and get the expert-recommended seven to nine hours of sleep a night. If you have a hard time falling asleep, set a time each night to shut off ALL electronics and grab a book. This “wind-down” time will certainly do the trick after your busy day. Make sure to remove distracting electronics from the area when you’re winding down, because that little bugger of an iPhone can certainly pull you back in, the moment you turn it on. In addition, keep your room cool (your body sleeps best at around 65 degrees); avoid caffeine after lunch; and try to maintain the same sleeping schedule, even if it means getting up at the same time on weekends.

If you still are having a problem with insomnia, check out IDLife Sleep Strips. This organic sleep strip incorporates a tri–phasic approach assisting your natural sleep cycle by helping you fall asleep fast, stay asleep, and most importantly, putting you into a deep sleep, all without the grogginess you may have experienced with other sleep aids. I take this when I need to get to sleep fast and stay asleep. I am a night owl and when I decided to make the switch to become a morning person I knew it was going to take some major adjusting on my part. I wanted to become a morning person because of all of the benefits that entails, so I decided to start teaching my Body Sculpt class (at my studio) in the AM, it was an adjustment at first, but these Sleep Strips from IDLife helped tremendously. When I find myself working well into the evening hours I sometimes take a sleep strip to help me fall asleep fast. I don’t take them everyday, but I do take them if I need that little extra help. But ever since the switchover, I often don’t need the help, because once you’ve been going strong since 6am, you’re ready to sleep by 9pm. LOL

4. A Little Too Much Alcohol, Perhaps?

Several studies show that alcohol can increase appetite and food intake, and certain types of alcohol are associated with belly fat specifically. If you’re an ale aficionado, be especially mindful of your consumption: One 2013 study review from Denmark suggests that intake of beer is associated with abdominal obesity, while a German study found that lifetime consumption of alcohol is positively related to abdominal fat in 160,000 women.

Obviously, a binge is bad. Recent research shows that it’s bad for our guts. Acute bouts of moderate-to-high dose ethanol administration (4-5 drinks in a short period of time, or whatever it took to raise subjects’ blood alcohol concentration to 0.08 in an hour) increase intestinal permeability (also known as “leaky gut” and allow endotoxins to slip into the bloodstream to causes systemic inflammation. Ethanol directly increases permeability in epithelial cells. So when you drink a glass of wine (or scotch, or vodka) and expose your gut to ethanol, tight junction leakiness increases. Plus, just like our livers metabolize alcohol into the extremely toxic acetaldehyde, gut bacteria themselves metabolize alcohol into acetaldehyde. This can also cause tight junctions to grow more leaky.

There’s clinical precedent. Moderate wine consumption (1-3 glasses a day) caused relapse and increased leaky gut in patients with inactive inflammatory bowel disease (IBD). That wasn’t me – I “just” had IBS – but it’s relevant because a small amount of wine consumed regularly was enough to hamper recovery.

Moderate (1 drink per day for women, 2 for men) is also associated with small intestinal bacterial overgrowth, a common cause of gastrointestinal issues like bloating, gas, pain, diarrhea, and constipation. It’s fine to enjoy a glass of wine or clear liquor every so often with a meal, but I wouldn’t do it weekly and if you have ANY gut issues, you’re best to steer clear of it until you heal your gut.

And to add to #2 above, the latest research, published in Alcoholism: Clinical and Experimental Research, shows that while a nightcap may get you to doze off, you’re more likely to wake up during the night and may not feel as rested following your sleep.

5. Your Magnesium Levels Are Too Low.
Many athletes are in desperate need of magnesium. Our bodies require magnesium for more than 300 chemical reactions, including keeping heart rhythm steady and regulating blood sugar levels, but in addition to its health benefits, this nutrient also aids in keeping your bowels moving, and may aid in weight loss and body shaping. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin.

You can get more magnesium in your diet by eating leafy green vegetables, beans, and nuts. Or talk to your doctor about taking a supplement. The recommended amount of magnesium for women under 30 is 310mg, and 320mg for women 30 and over.

Thanks for reading, everyone. Where are you struggling or what have you found to help? Share your thoughts, questions, and wins with me at info(at)figurefitlife.com and maybe your question or victory will be shared in an upcoming podcast or blog post. For more great nutrition tips, free workouts, meditations, and recipes, click here to sign up for the figureFIT! Newsletter so you don’t miss a beat and it’s the only place subscribers receive exclusive content that will not be posted anywhere else.

04HG6772_headshotLiz Nierzwicki, BS, ACSM-CPT, E-RYT elevates personal growth as a lifestyle, as an entrepreneur and life coach. She is the founder of Solace Yoga Studio and creator of the online lifestyle program called figureFIT! (figurefitlife.com). Liz is the personal trainer, yoga teacher, and lifestyle coach to many clients all over the globe via her online figureFIT! program. She spends most of her time in Mishawaka, Indiana either running the business and teaching at Solace Yoga Studio or creating content for her online community. Liz also loves to share he passion with other via motivational, spirit – enlightening seminars or yoga sessions globally. As a passionate advocate for mind, body, and spiritual health, she is writing her first book, “figureFIT! The Keys to Health and Happiness” detailing the figureFIT! program and how to balance our lives to be truly happy and healthy.

She is a frequent contributor to Paleo Magazine, Sassy Magazine, and Family Magazine. You’ll find many of her articles on the following blogs; GoFITTY, Mind Body Green and The Huffington Post. Liz leads annual yoga and fitness retreats around the globe and also runs Solace Yoga School programs twice per year.

For more from Liz, check out her figureFIT! lifestyle program to become your best self; or sign up for her newsletter. It’s only via her newsletter where you will receive exclusive video blogs, podcasts, workouts, yoga videos, and meditation audios.

DISCLAIMER:  This is article is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual. The statements in this program manual have not been evaluated by the US. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

 

How to Recognize Your Personal Blind Spot

Last week at a meeting with my staff I evoked a lot of intense feelings! When someone on my staff gets frustrated with me I pay close attention. Am I listening with full attention? Am I not following through? It takes self-reflection for me to seek the grain of truth or mountain of truth in their reactivity. Yep, it was true, I was sloppy in a really important area. I worked hard the following week to stay on point and not be sloppy. A wonderfully productive week ensued. I have a great staff! They have the courage to point out my blind spots and I have to courage to tolerate the intense feelings that arise in me and listen to what they have to say while maintaining my leadership.

Here are a few ways I practice seeing my blind spot:

Problem! Pay close attention to the reactions I evoke in others. Do you evoke frustration? Jealousy? Withdraw? Curiosity? Laughter? Warmth? Respect? If so, what do you have to maneuver inside yourself to tolerate the sensations in order to stay present and connected even if it’s uncomfortable?

Solution: Notice your emotional reactivity with an attitude of curiosity and wonder. Take a step back and observe your body, your breathing and your emotions. It can be helpful to detach by writing down what you feel.

Problem! Go in to the stuck place and find movement there. If I feel locked in a situation with no way out and feel trapped – instead of resisting it, I look for wiggle room within it. If you have a piano with only 3 working keys, there’s still a way to make music. There are some work days that are so demanding, I must be careful with my thoughts. Instead of internally complaining, whatever the limitation, instead of fighting it, I look to find new possibilities that live within it.

Solution: Take 2 minute meditation break. If driving somewhere and traffic is awful, pull to the side of the road for 60 seconds and deep breathe and pray. If I’m too tired to complete a project and I don’t have enough time to rest, I’ll force myself to take a long bathroom break and make it include a walk around the block with deep breathing. I’ll feel a shift inside so that my inner traffic can flow even if the outer traffic is a mess!

Problem! Notice the qualities I have no tolerance for in others. If I don’t like someone’s attitude, I’ll work on my own. I used to have a client who was consistently late. It would evoke great irritation in me. I learned to use those opportunities to find the places where I am late. This was tough because I have a lot of pride about ‘never’ being late and yet, there is one friend who I am consistently late for any time we schedule together. Hmmmm. When I look at that more deeply, I feel this person has a subtle way of ‘pulling’ at me that I find myself wanting to pull away from.

Solution: Give my full respect to those I feel intolerant of and look for direct ways to set boundaries. When I communicate clearly about how much time I can give (before I reach my emotional limit), our communication is more clear and clean.

Problem! Expect a knee jerk of denial about having a blind spot. This is due to shame. Shame is one of the most rejectable hidden human emotions. It’s connected directly to our essential self. The pure goodness of our essential self may look like: being spontaneously creative, expressing love toward someone or something. When our essential self learned to feel rejected (typically tracking back to early childhood), we experienced deep shame. Shame is often covered by fear. Fear often evokes procrastination. Procrastination sucks the life force right out of us.

Solution: Make a bee line toward fear. When faced with confrontations and uncomfortable feelings, I’m still shaking in my shoes while making a bee line toward the fear. I’ve learned I won’t die from emotional feelings, they are just sensations. I’ve gotten comfortable with being uncomfortable.

It’s an art and skill to learn to tolerate the energy of certain emotional sensations. The good news is this can be learned. If you’d like to learn How to Use Energy Healing To Release Emotional Blocks you can read more HERE. We’re never too old to learn something new!

Laura L. Fine is director of Lionheart Institute of Transpersonal Energy Healing, a professional certification training that teaches you to heal yourself, facilitate healing for others and build a career as a professional Transpersonal Energy Healing Therapist. Laura has trained thousands of students nationwide and practiced an Energy Healing Therapist and teacher for over 30 years. She has 2 Masters Degrees, one in Marriage and Family Therapy and a second Masters of Arts Degree and is author of 4 books. Visit the Lionheart Institute’s website HERE.

Asparagus Ribbons with Lemon and Goat Cheese

The fun ribbons created by shaving asparagus with a vegetable peeler are easy to make, and don’t have to be cooked, so they retain their crunch and flavor. This fast salad makes a great light, fresh side for just about any summer dish, from burgers to grilled fish to barbecue.

Ingredients:

  • 1 pound large asparagus spears, trimmed
  • 1 1/2 cups cherry tomatoes, halved
  • 2 tablespoons finely chopped fresh chives
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons extravirgin olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/2 cup (2 ounces) crumbled goat cheese

Directions:

  1. Hold each asparagus spear by the tip end. Shave asparagus into ribbons with a vegetable peeler to measure 3 cups. Reserve asparagus tips for another use. Combine asparagus and tomatoes in a medium bowl.
  2. Combine chives and next 6 ingredients (through 1/4 teaspoon salt), stirring with a whisk. Drizzle over the asparagus mixture, tossing gently to coat. Top with goat cheese.

Recipe compliments of myrecipes.com.

Be the Leader of Your Own Life

In many respects, leaders are like experts…for every so-called leader or expert that says we should take ACTION A, there’s another so-called leader or expert that says we should take ACTION B. So, who are the leaders in your life, the people YOU turn to when you feel you need some guidance? Why do you consider these people to be leaders in any area of YOUR life? If I were to ask you and other people to define leadership, what would YOUR definition be? Each person would likely give me somewhat different explanations of what leadership means to them. Each of those definitions, however, would likely include some reference to MOTIVATION. A true leader, after all, should be able to motivate people to move in a certain direction to achieve certain goals. And so the question now becomes – what motivates YOU?

We’re all motivated by different things. Some of us are motivated by our families, some of us are motivated by financial gain, some of us are motivated by feeling appreciated, some of us are motivated by helping others. The question is….what motivates YOU? Just as with who you consider to be experts, the people you consider to be “leaders” in your life are likely those people who reflect the same types of thoughts, ideas and beliefs you have. It’s natural to be attracted to people who reflect our own thoughts, ideas and beliefs, but how do you know when someone is the APPROPRIATE leader for you?

When you think about it, it is a FACT that no one knows your life better than you. No one has experienced the exact same events in your life and reacted in the exact same way to those events as you have. Understanding and being aware of this fact, I submit that the best, most important, most influential leader in your life IS….or SHOULD BE….YOU!

You’ve probably heard of Dr. Benjamin Spock. Dr. Spock was an American pediatrician whose book, “BABY AND CHILD CARE” published in 1946, is still one of the biggest best-sellers of all time. Throughout its first 52 years, BABY AND CHILD CARE was the second-best-selling book, next to the Bible. Dr. Spock was the first pediatrician to study psychoanalysis to try to understand children’s needs and family dynamics. His ideas about childcare influenced several generations of parents to be more flexible and affectionate with their children, and to treat their children as individuals. He was considered by many parents to be THE baby doctor. He suggested to parents that one of the best ways to raise children was to, “Trust yourself. You know more than you think you do.”

That is excellent advice not only to parents, but to EVERYONE. Sure, it’s great to seek guidance and help from others….we ALL can use some guidance and help in our life. I challenge you, however, to take Dr. Spock’s great advice and “Trust yourself. You know more than you think you do.”

Charlie Silva is a teacher, author, motivational speaker, life coach, and NGH Board Certified Hypnotist. His professional experience has included a combined total of over 35 years in major corporations and academic environments where he motivated and trained highly successful executives, employees and students.

Charlie was first introduced to hypnotism in 1992 as a means to reduce stress in his life. The hypnosis sessions worked so well that he attended various hypnosis training seminars throughout the years and began sharing his knowledge to help and motivate colleagues and friends at several major companies, including AT&T, Sprint, Carolina West, Ericsson Communications, University of Phoenix and VCI Group, Inc. Visit his personal website HERE.

Introducing Superfood Peruvian Maca Root

Peruvian folklores tell of maca being used by warriors to increase their strength and endurance and for thousands of years the maca root has been valued throughout the Incan empire for its ability to decrease cellular sensitivity to stress and nourish and balance the body’s endocrine system. So what exactly is maca? Maca is a vegetable in the broccoli family that looks similar to a turnip in its raw form. It is native to the Andean Mountains of Bolivia and Peru, which has gained it the reputation of one of the only food plants in the world to thrive in extremely high altitudes. Also keep in mind that there are three types of maca that have been widely studied: yellow, black and red.

According to ancient traditions and modern scientific experiments, maca can have a positive benefit on fertility, nutrition, memory and mood. Today we will look at 5 specific benefits of this superfood:

  1. Rich in vitamins and minerals: vitamins B1, B2, B, C, D, E, iron, potassium, copper, magnesium, selenium, phosphorous and calcium. Maca contains 5 times more protein than a potato and 4 x more fiber.
  2. Stress Reducer: When people get stressed a hormone called cortisol is released from the adrenal glands. Maca acts on the pituitary gland, which is the “master gland” that controls all of the other glands. By regulating the pituitary gland all of the stress hormones, including cortisol, maca helps regulate stress.
  3. Fertility enhancer in men and women: Black maca has been shown to increase sperm count, motile sperm count, sperm motility and seminal volume without changing hormone levels in men. It has even been called “natures natural Viagra.” It has also been shown to increase fertility in women due to its dense nutrient panel and hormone balancing properties.
  4. Helps Prevent Skin Damage: The antioxidants found in maca have been shown to protect skin against UV radiation. They can also help prevent oxidative damage and free radicals that cause aging to the skin.
  5. Energy Booster: Maca is often used as a non-caffeinated energy booster. People have reported that they immediately feel their mood and energy levels increase after consumption.

Take charge of your health and experience the wonders of this ancient Peruvian superfood, Maca. It has a sweet, nutty taste and is great added to a breakfast smoothie, in oatmeal or on top of your cereal. If you prefer getting your nutrients in capsule form, maca comes in vegi-caps, non geletan capsules that make it easier for you to have your maca wherever you go! Below is a great smoothie recipe for you to try:

Superfood Green Smoothie

  • 1 cup fresh or frozen spinach
  • 2 kale leaves
  • 1 frozen banana
  • a handful of fresh or frozen berries of choice
  • 1 tsp. Maca powder (EZIA prefers the local to San Diego Sol Raiz maca)
  • ½ cup coconut/almond/rice milk or water
  • 1 small handful of ice-cubes

Written by Paige Hilken of EZIA.

EZIA was co-founded in 2009 by Isaiah Truyman and Jason Waiton to help people achieve elite performance in all aspects of their life. Their portfolio includes EZIA Performance Labs, EZIA Mobile, and EZIA Corporate Wellness. Their Programs inspire and infect the champion in everyone.

EZIA trains and rehabilitates people at all ability levels from beginner to advanced. Their ESP Program was built on a foundation of training professional athletes. Today, they apply the same proven, scientific methods to all their members. EZIA’s athletic training team of experts includes Performance Coaches, Physical Therapists, Nutritionists and tech geeks. Together, they’ve created a family of services that personalizes the holistic approach used with Olympic-level athletes for any level of fitness and athletic performance. Visit their website HERE.