Time is of the Essence!

AND, you have one more gift to get .    .    .


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Resolution Plan???

 

 

 

2015 is Almost Here!

Are you thinking about your resolutions? Thinking about getting in the best shape of your life once again?
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Then, it is time to get FOR REAL this time and make that commitment to yourself – NO ONE ELSE!

“True happiness comes from the joy of deeds well done, the zest of creating things new.” 
— Antoine de Saint-Exupery
 

GO TO: JOIN THE FIT & FABULOUS MOVEMENT NOW!

To RSVP for the next information session on DEC 6.

Fit and Fabulous Forever Movement Next Information Session – DEC 6

Early Bird Registration ENDS DECEMBER 1! Register NOW and Save!December 6

 


 

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What is Oxidative Stress?

guy screaming“Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.”

~ Dr. Ananya Mandal, MD

Oxidative stress will make you tired, fat, sick, and old.

Oxidative stress leads to:

  1. many pathophysiological conditions in the body
  2. neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease
  3. gene mutations and cancers
  4. chronic fatigue syndrome
  5. fragile X syndrome
  6. heart and blood vessel disorders
  7. atherosclerosis
  8. heart failure
  9. heart attack
  10. inflammatory diseases

woman eating fruitsSo, how do we prevent oxidative stress?

  1. Make sure you are eating properly, which should include whole foods such as whole fruits, whole vegetables, lean meats, and whole grains. 
  2. The proper amount of whole foods will also provide your body with the proper antioxidants needed to reduce free radicals. Some specific antioxidants are green tea, raspberries, citrus, berries, onions, broccoli, and olive oil.
  3. Strength training
  4. Martial arts
  5. Meditation
  6. Laughing

Intermittent Fasting Helps…

To prevent diabetes, heart disease, and lowers cholesterol!

Of course fasting helps to speed up weight loss and control appetite, but new studies on periodic fasting, by the American College of Cardiology, have also determined:

  • periodic intermittent fasting seems to reduce the risk of falling victim to type 2 diabetes by 50%
  • intermittent fasting also decreases your risk of developing heart disease
  • HDL cholesterol increases during an intermittent fast
  • triglycerides decrease during an intermittent fast
  • human growth hormone (HGH) levels increase during a fast, leading to weight loss and muscle gain
  • HGH increases by a factor of 20 in men and a factor of 13 in women, on average

 

How Much Water Should You Drink?

At least, half your weight, in ounces, up to one gallon per day!

WHY:

  • Helps you to maintain a proper blood volume of 92% water. This gives you more energy and prevents blood thickening, which can lead to high blood pressure and other heart diseases.
  • Guess what? Water helps prevent constipation!
  • Reportedly decreases the risk of colon cancer, breast cancer, and bladder cancer.
  • The toxins in our bodies are flushed out through urination and sweat, both of which we do more frequently when properly hydrated.
  • Lose weight by drinking more water. Specifically ice water, which burns more calories during your regular daily activities.
  • You should experience fewer kidney stones and urinary tract infections if you drink more water.
  • Believe it or not, your brain works best when properly hydrated. This improves concentration and reaction time, which is important for working and working out.
  • Helps ease gastrointestinal distress, especially when taking medication.
  • Helps get rid of excess sodium, which causes fluid retention. By drinking enough water, you will actually lose weight, even if it’s only water weight.
  • Helps you prevent and recover from a cold or a flu.

 

 

Fiber: Why you need it!

Are you getting your daily fiber intake? Do you know how much fiber you need daily? Do you know why fiber is so important?

Getting enough fiber in your diet can cut your risk for heart disease and colon cancer, improve your health, reduce belly fat, and help dieting success in a number of ways. Women need 25 grams per day, and men should get 38 grams per day.

There are 2 different kinds of fiber: soluble (meaning that it partially dissolves in water) and insoluble (meaning that it resists digestion and does not dissolve in water).

  • Soluble fibers: beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries; lowers LDL (bad) cholesterol, regulates blood sugar, and lowers the risk of heart disease and type 2 diabetes.
  • Insoluble fiber: whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes; also known as roughage, and it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.

The best natural sources of fiber are:

  1. Artichokes
  2. Pears/Apples
  3. Berries
  4. Mixed veggies
  5. Cocoa powder
  6. Sweet potato
  7. Dried figs
  8. Pumpkin
  9. Almonds
  10. Peas

Sources:

10 Surprising Fiber Finds – Guide to Daily Fiber – Everyday Health

http://www.webmd.com/food-recipes/features/fiber-how-much-do-you-need

Whole Grains, Whole Diet!

 

Reasons to make the switch:

Whole grains are chock full of fiber, key for proper digestion and bowel function. Aim for a product that has 5 grams of fiber or more per serving.

• They’re heart-healthy. Soluble fibers in whole grains like oats and barley can lower levels of cholesterol, triglycerides, and blood pressure, thereby reducing risk of heart disease.

• They help control diabetes. Whole grains are digested and absorbed more slowly than refined grains, which helps curtail spikes in blood sugar and insulin levels.

• They’re packed with nutrients, including protein, B vitamins, calcium, folic acid, iron, zinc, copper, magnesium, and antioxidants. The same can’t be said for equivalent white products.

• They may help ward off cancer. Studies have associated whole-grain consumption with reduced risk of certain cancers, particularly colorectal.

• They’re satiating. Whole grains stave off hunger better than refined grains do. If you’re looking to lose weight—and keep it off—whole grains can be your ally.

Read more >> http://health.usnews.com/health-news/blogs/eat-run/2012/09/06/whole-grains-whole-diet?utm_medium=referral&utm_source=pulsenews

 

 

Omega-3s: What they can do for you!

Omega 3s

are healthy fats that belong in every person’s diet:

  1. ALA (alpha-linolenic acid)
  2. EPA (eicosapentaenoic)
  3. DHA (docosahexaenoic acid)

They have major health benefits, the biggest one being that they help to prevent inflammatory diseases like heart disease and arthritis.

How to incorporate Omega 3s into your diet:

There are several ways to make sure you are getting your daily required intake of Omega 3s. Here are a few:

  1. 1 tsp of oil (particularly Olive Oil, Macadamia Nut Oil, Flax Seed Oil) on your vegetables twice-a-day
  2. Eat fish often or include a Fish Oil supplement into your meals
  3. Eat eggs

To read more click here>> http://www.sparkpeople.com/resource/nutrition_articles.asp?id=873

Boost Your Metabolism

Obesity is on the rise. Along with it comes many health problems. Risks of heart disease, stroke, arthritis, cancer and diabetes all increase with added weight.”

Ways to boost your metabolism:

1. Make sure you are getting enough protein

2. Eat clean – stay awake for junk food and other toxins and eat lots of vegetables

3. Exercise until you sweat – at least 30 minutes-a-day.

Read more here: http://www.balancepointblog.com/tips-for-boosting-your-metabolism/