TIPS for a Fitness Makeover - Moms AND ANY WORKING ADULT

Many moms and Adults forget to take care of their basic needs to ensure that they remain healthy.

Skipping meals, missing workouts and not finding time for skin care, over time, can have a negative impact on your health and body confidence. It’s time for a fitness mommy makeover plan so that you can look and feel your best. A mom that feels good, is a Family that will be Good. Your habits will transfer to your kids, and the ones around you. Make sure you spread the positive ;)

TIPS for a Fitness Makeover:

Set a Fitness Goal

Improving your overall fitness level can positively impact you and the children you love so much. As your fitness improves, you will be able to better keep up with them and their busy schedule. Set a personal goal.Do you want to be stronger, faster, have more endurance, improve your energy level, or all of the above? If you set a goal to get active and write it down, taking the action steps to achieve it will be much easier.

Treat Yourself to a Fitness Gadget or App

Now that you have set a goal for yourself, think of a way that you can monitor your progress. Investing in simple gadgets, such as a pedometer or heart rate monitor, may help keep you motivated and enable you to celebrate your improvements. There are several free apps for smart phones, too, so spend some time to explore what technology will best suit your needs.

I personally Use Nike + to make sure I see my runs and have the coach Voice to keep me on my toes, then I do 15 mins of weights or planks and basic stretching.

Look for an Event to Participate in:

Having something active to look forward to on a weekly or monthly basis and, better yet, doing it with a friend, will help keep you on track with your fitness plan. There are so many fun fitness events to consider: 5k runs, charity events, local dance classes, and many more. Treating yourself to a special occasion is a great way to re energize after a long week.

Take Mini Breaks

Find time everyday for a mini fitness break. A five minute workout on your busy days is better than doing nothing at all. Every second counts when it comes to getting fit and relieving your stress level. With so many mini workouts online from which to choose, you have no excuses. My fit tips on YouTube will help you get started.

Schedule Some M-“OM” Time

By ‘OM’ I mean yoga, stretching, breathing and meditation. Its great if you can do some every day before bed or whenever you are feeling stressed out and overwhelmed. It’s amazing how refreshing taking five deep breaths can be, especially when the little ones are testing your patience. A stretch out session before you go to bed may improve your sleep, too.

5 Workouts.

In order to shape up and get fit, you need to engage in a well-rounded fitness plan that includes cardio, strength, flexibility and endurance. Squeezing in a workout, even if it is short, is better than doing nothing at all. Here are five routines that you can try to add to your week, based on how much time you have available.

One move 5 min challenge:

This one single move will work all of your muscles.

https://youtu.be/Z-JxReKsjEk?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

10 minute jump rope:

Find your inner child and challenge your coordination with this fun jump rope routine.

https://youtu.be/nh-wWMm3sSU?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

20 minute cardio:

This athletic routine will get your heart rate up and help to build strength.

https://youtu.be/3ycj0EInDFo?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

40 minute running and conditioning:

Put on your running shoes and get outside to run.The fresh air will give you a boost, too.

https://youtu.be/OYDzHvjIQ_o

10 minute stretch and stress reliever:

This stretching routine can be added to the end of any workout or done as a stand alone routine to help relieve stress.

https://youtu.be/tZmbLaZUmPw?list=PLB3ZV-mBfQYxN2KQkFxTsxcaSZ4HUz5P8

Stress and inactivity are two health risk factors that you can make a conscious effort to eliminate from your life. I hope you can find a way to do your own fitness makeover because dedicating some time each day for self improvement may make you a better parent, partner or colleague at work.

Written by Samantha Clayton, AFAA, ISSA. Samantha is  Sr. Director of Fitness Education at Herbalife, edited by DIANA ARIZA,PN

Trying to Eat Less Sugar? Tips to Help You Reduce Your Sugar Intake

Sugar hides in hundreds of everyday foods.

The World Health Organization announced Wednesday that it now recommends that no more than 5% of your daily calories come from sugar (about 100 calories for the average person).

An uncontrollable sweet tooth does more than just make you fat. Recent studies show that excess sugar intake raises risk of death from heart diseaseby 20% or more, regardless of other health problems. It’s also been shown to mess up metabolism, impair brain function, and raise the risk of diabetes and maybe even cancer.

Trying to eat less sugar is difficult – and not just because we like it so much.  Sure, it’s hard to give up something that tastes so good… but what really makes eating less sugar so tough is the fact that it’s nearly impossible to avoid it.

There is so much sugar added to so many foods that the average American adult eats about 22 teaspoons of sugar – that’s 350 calories’ worth – every single day.  To put another way, that means we’re each eating about 3 pounds of sugar a week, or 150 pounds a year, or nearly 18% of our total calories from sugar alone.  Where is all this sugar coming from?

What are Added Sugars?

Some sugars naturally occur in foods – like lactose (natural milk sugar) or the natural fructose that adds sweetness to fruits.  Those aren’t added sugars – they’re just a component of these foods in their natural state.

But added sugars are just what they sound like – they’re sugars that are added to foods during processing, or during preparation, or at the table.

When spread jam on your toast, or sprinkle sugar in your coffee, or when a recipe calls for a sugary ingredient, you’re adding sugar to your food, of course. But it’s the processed foods we eat that dump lots of added sugar into our bodies.   As foods are processed – becoming further and further removed from their natural state – a lot of sugar is often added along the way.  A small fresh apple has some natural sugar in it – maybe 15 grams or so – but process it into sweetened applesauce and you’ve now got another 15 grams of added sugar per serving.  Natural whole wheat has virtually no sugar in it -  but process it into sugary cereal flakes and you could be eating a few tablespoons of added sugar in every bowlful.

Sugar In Foods – The Sugar You See

Some added sugars are pretty obvious – like the jams and jellies, table sugar, honey or syrup we put on our foods.  Then there’s the 53 gallons of sugary soft drinks that the average American consumes every year – which accounts for about a third of our total added sugar intake.   We also get plenty of sugar from treats like cakes and cookies, candies and frozen desserts.  These are the sugars we can see – but nearly a quarter of the sugar we eat is hidden away in processed foods.

Sugar In Foods – The Sugar You Don’t See

Unless you are a fanatic about reading ingredients labels, there’s a good chance that you’re eating sugar you didn’t even know about – and in places where you wouldn’t expect to find it.  I’ll bet you didn’t think a serving of pasta sauce could harbor nearly 5 teaspoons of sugar, or that 80% of the calories in ketchup come from sugar.  Once you start looking at ingredients lists, you’ll find sugar in everything from soups to salad dressings.

 5 Tips for Cutting Your Sugar Intake

• Read Nutrition Labels.  This is really the first step in reducing your sugar intake for a couple of reasons.  First, sugar comes in many forms, so you’ll want to read your ingredients list carefully for words other than just “sugar” – sucrose, glucose, dextrose, latose, maltose, brown rice syrup, fruit juice concentrate, maltodextrin, corn syrup, molasses are just some of the many, many forms of sugar added to foods.  On the flip side, be aware that those sugars that naturally occur in foods – the lactose in milk and the fructose in fruit, for example – will show up on the nutrition facts panel as “sugar” even though no sugar is added.  The nutrition facts panel on a package of frozen, unsweetened strawberries might list 10 grams of sugar per serving, but that’s just the natural fructose in the fruit.  Check the ingredients list to be sure – which, in this case, should just say, “strawberries”.

Look for words including brown sugar, corn syrup, maltose, fructose, dextrose, molasses, agave, brown rice syrup, cane sugar, cane syrup, and evaporated cane juice. By law, ingredients must be included in descending order by weight, so the higher up on the list you see one of these additives, the more sugar per bite. And you may find multiple types. These 12 products don’t seem overly sweet, but they typically contain some form of added sugar in the ingredients: ketchup, salad dressing, soup, crackers, flavored yogurt, spaghetti sauce, bread, frozen dinners, granola, protein bars and shakes, and sushi.

• Nix sweetened beverages Nearly 40% of the added sugar in Americans’ diets comes from sugary beverages like soda, sweet tea, lemonade, and fruit punch. Just one 12-ounce can of regular soda contains about 140 calories, all from added sugar. The American Heart Association recommends limiting added sugars to less than 100 calories daily for women and 150 for men, which means that a single soda meets or exceeds the limit. Kick the habit, and replace sweet drinks with good, old-fashioned H2O spruced up with healthy, flavorful add-ins like lemon, lime, fresh mint, cucumber, or a little mashed fruit.
• Sweeten foods yourself.  Many foods that come pre-sweetened – like cereals, yogurt, salad dressings or ‘alternative’ milks (like rice, hemp or soy) have surprising amounts of sugar.  Some varieties of instant oatmeal have more than a tablespoon of added sugar (in a very tiny packet – and who eats just one?), some single-serve yogurts pack 30 grams (7 ½ teaspoons) of sugar, and vanilla-flavored rice, hemp or soy milks can have more than 3 teaspoons of added sugar in an 8-ounce (240mL) cup.  Even if you add your own sugar to these foods, you can certainly get by with less.  To cut sugar even further, try sweetening cereal with a sliced banana or a handful of berries. And here’s another trick – try dropping a whole date or a few raisins and a few drops of vanilla extract into your carton of unsweetened ‘milk alternative’.  It adds lots of flavor with just a trace of sugar.
• Enjoy naturally sweet flavors.  Your taste buds may be so over-saturated with sugar that you’ve lost your appreciation for foods that are naturally (but not overly) sweet.  Fruits are an obvious substitute for sugary desserts, but sweet spices – like cinnamon, nutmeg or clove – add sweet notes to fruits, cereals or yogurt in place of sugar. 
• Cut back on liquid sugar.  It’s an obvious suggestion, I know.  But when you consider that half the US population consumes a sugary drink on any given day, or that 25% of American adults take in 200 calories a day from sugary beverages, it’s a suggestion worth repeating. Curb your intake of soft drinks, sweetened coffee and tea drinks, and fruity drinks like lemonade.  Instead, try flavorful teas, or add some citrus peel or a slice of fruit to your water for a calorie-free beverage.   
• Picture how much sugar you’re eating.  Sometimes it helps if you visualize how much sugar you’re actually eating, so here’s a tip for you.  Every four grams of sugar that’s listed on the nutrition facts panel is equal to a teaspoon of sugar – or about one sugar cube.  A soda label that lists 36 grams of sugar in a serving may not sound that bad … but when you picture the nine sugar cubes it contains, you just might think twice about drinking it.
• Health.com: 24 Food Swaps That Slash Calories
  Buy plain foods and sweeten them yourself
  It’s becoming easier to find plain versions of many foods these days. I’m not talking about products made with calorie free-sweeteners (which I don’t recommend), but truly unsweetened goods, including Greek yogurt, oatmeal, and almond milk. Switching from sweetened vanilla almond milk, which contains evaporated cane juice, to unsweetened vanilla, which lists no added sweeteners, saves the equivalent of about three teaspoons of sugar per cup. If you need a little sweetness, add it yourself to control the amount and type you use. For example, some of my clients prefer swirling a teaspoon of organic honey or maple syrup into yogurt or oatmeal at breakfast, both of which provide some nutrients and antioxidants, rather than buying pre-sweetened versions made with more refined sweeteners.
  Trade sweetened foods for naturally sweet fruit
  One of my favorite tricks to share with my clients is how to replace foods laden with added sugar for fruit, which is naturally sweet and just as satisfying. For example, in place of strawberry jam on PB&Js, use warmed up frozen strawberries. Just one level tablespoon of jam packs 50 calories and is typically made with three sweeteners: high fructose corn syrup, corn syrup, and sugar. A half cup of frozen strawberries (about eight times the volume), warmed up on the stovetop and seasoned with a little cinnamon or ginger, contains less than 25 calories with no added sugar, and has bonus vitamins, fiber, and antioxidants. Fruit—whether it’s fresh, baked, grilled, or pureed—makes a great replacement for sugar in lots of dishes, from cookies to coleslaw.
  Health.com: 18 Best Snacks for Weight Loss
  Limit sugary treats to once or twice a week 
  It’s not realistic for most people to go through life never having a sweet splurge. But setting some limits on how often you indulge in sugar-rich foods is certainly reasonable. Pick a day or two a week, maybe Wednesdays and Saturdays, to enjoy can’t-live-without goodies like candy, baked goods, or ice cream. Just knowing that you have a pre-planned treat to look forward to can help you avoid giving into temptation more often, and can result in seriously slashing your overall sugar intake.

Susan Bowerman is Director of Nutrition Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

TIME.COM

END OF THE MONTH SALE!!1 - Labor Day SPECIALS!!!

Diana C. Ariza

Herbalife Independent Distributor

BalancedLifeIsPossible@Gmail.com

www.Goherbalife.com/diana-ariza

407-451-9550

www.Balancedlifeispossible.blogspot.com

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KEEP UP THE GOOD WORK Everyone! Believe in YOU & Let me GUIDE You!
Diana C. Ariza
Herbalife Independent Distributor
BalancedLifeIsPossible@Gmail.com
www.Goherbalife.com/diana-ariza
407-451-9550
www.Balancedlifeispossible.blogspot.com






*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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Mommy and Me Fitcamp Classes @ PARK CENTRAL

Fit children have 'greater brain capacity' study finds- 

FITCAMP MONDAY, WEDNESDAY AND FRIDAYS @ 9 AM

Text MOMMY AND ME to 407-451-9550 

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Fit children have 'greater brain capacity' study finds

Scientists at Illinois University found nine and 10 year olds with a higher level of fitness showed greater brain volumes in gray-matter regions important for memory and learning.
Read the full story:
http://www.dailymail.co.uk/health/article-2728964/Physically-fit-children-greater-brain-capacity-areas-important-memory-learning-study-finds.html
19 August 2014

COCA- COLA!

http://youtu.be/gVyZiYbsvLY
Have you ever wondered what exactly Coca Cola is?

AFTER 10 MINUTES

Ten tea spoons of sugar contained in a glass of Cola, cause devastating “strike” on the organism and the only cause, by reason of not vomiting, is the phosphoric acid which inhibits the action of sugar.

AFTER 20 MINUTES

A leap of insulin levels in bloodstream occurs. The liver converts all the sugar into fat.

AFTER 40 MINUTES

Ingestion of caffeine is finally completed. The eye pupils are expanding. Blood pressure rises, because the liver disposes more sugar into bloodstream. The adenosine receptors get blocked, thereby preventing drowsiness.

AFTER 45 MINUTES

Body raises production of dopamine hormone, which stimulates the brain pleasure center. Heroin has the same principle of operation.

AFTER 1 HOUR

Phosphoric acid binds calcium, magnesium and zinc in the gastrointestinal tract, which supercharges metabolism. Releasing of calcium through urine also rises.

AFTER MORE THAN 1 HOUR

Diuretic effect of the drink enters in “the game”. The calcium, magnesium and zinc are removed out of the organism, which are a part of our bones, as well as sodium. At this time we have already become irritable or subdued. The whole quantity of water, contained in a coca cola, is removed by the urine.

Actually, when having a cold bottle of Coke and enjoying its undeniable freshness, do we know what chemical “cocktail” we pour into our throats?

The active ingredient of Coca-Cola is orthophosphoric acid. Due to its high acidity, cisterns used for transporting of the concentrate have to be equipped with special reservoirs designed for highly corrosive materials.

Let’s have a look at “the anatomy” of one of the most advertised products of “Coca-Cola Co.” – Coca-Cola Light without caffeine. This drink contains Aqua Carbonated, E150D, E952, E951, E338, E330, Aromas, E211.

Aqua Carbonated – this is sparkling water. It stirs gastric secretion, increases the acidity of the gastric juice and provokes flatulency – plenty evolution of gases. Furthermore, spring water is not used, but is used regular filtered water.

E150D – food coloring, obtained through the processing of sugar at specified temperatures, with or without addition of chemical reagents. In the case with Coca-Cola, ammonium sulfate is added.

E952 – Sodium Cyclamate is a sugar substitute. Cyclamate is a synthetic chemical, has sweet taste, which is 200 times sweeter than sugar, and is used as an artificial sweetener. In 1969 it was banned by FDA, since it as well as saccharin and aspartame, caused cancer in rats’ urinary bladder. In 1975, prohibition seized also Japan, South Korea and Singapore. In 1979, WHO (World Health Organization), “who knows why?” rehabilitated cyclamates and recognizing them as safe.

E950 – Acesulfame Potassium. 200 times sweeter than sugar, containing methyl ether, where it aggravates the operation of the cardiovascular system. Likewise, it contains asparaginic acid which can also cause excitant effect on our nervous system and in time it can lead to addiction. Acesulfame is badly dissolved and is not recommended for use by children and pregnant women.

E951 – Aspartame. A sugar substitute for diabetics and is chemically unstable: at elevated temperature it breaks down into methanol and phenylalanine. Methanol is very dangerous: 5-10ml can cause destruction of the optic nerve and irreversible blindness. In warm soft drinks, aspartame transforms into formaldehyde which is very strong carcinogen. Some number of cases with aspartame poisoning include: unconsciousness, headaches, fatigue, dizziness, nausea, palpitation, weight gain, irritability, anxiety, memory loss, blurry vision, fainting, joint pains, depression, fertility, hearing loss and etc. Aspartame can also provoke the following diseases: brain tumors, MS (Multiple Sclerosis), epilepsy, Graves’ disease, chronic fatigue, Alzheimer’s, diabetes, mental deficiency and tuberculosis.

E338 – Orthophosphoric Acid. This can cause irritation of skin and eyes. It is used for production of phosphoric acid salts of ammonia, sodium, calcium, aluminum and also in organic synthesis for production of charcoal and film tapes, for production of refractory materials, ceramics, glass, fertilizers, synthetic detergents, medicine, metalworking, and textile and oil industries. Food orthophosphoric acid is used in the production of carbonated water and for preparation of ingredients in pastry. It is known that orthophosphoric acid interfere with the absorption of calcium and iron from the body, which can cause weakening of bones and osteoporosis. Other side effects are thirst and skin rashes.

E330 – Citric Acid. It is widely spread in nature and is used in pharmaceutical and food industries. Salts of citric acid (citrates) are used in food industry as acids, preservatives, stabilizers, and in medical fields – for preserving blood.

Aromas – unknown aromatic additives

E211 – Sodium Benzoate. It is used in production of some food products, as an anti-bacterial and anti-fungal agent. These products refer to jams, fruit juices and fruit yoghurts. It’s not recommended for use by asthmatics and people who are sensitive to aspirin. A study conducted by Peter Piper at the Sheffield University in Britain, found that this compound causes significant damage to DNA. According to his words, sodium benzoate which is an active component in preservatives doesn’t destroy DNA, but deactivating it. This can lead to cirrhosis and degenerative diseases like Parkinson’s disease.

So, what turns out? Well, it turns out that “the secret recipe” of coca-cola is just one advertising play. What kind of secret may be there, when it’s well known to us that this is a weak solution of cocaine with preservatives, colorants, stabilizers and etc. I.e., this is legalized cocaine addiction plus pure poison. Diet Coke is even worse, because the aspartame in it, replaces sugar, becoming pure neurotoxic poison.

So, if you can’t imagine a life without Coca-Cola, take advantage of the following recommendations:

- Many distributors of Coca-Cola in U.S use this drink for cleaning their truck engines.

-Many police officers in U.S have bottles of Coca-Cola in their cars and when a car accident happens, they wash the blood out of the road with it.

- Coca-Cola is a great tool for removing rusty stains on chrome surfaces of cars. To remove corrosion from car battery, pour it with Coke and the corrosion will disappear.

- To unscrew a rusty screw, dip a cloth in Coca-Cola and wrap around it for several minutes.

- To clean stains from clothes – pour Coca-Cola on dirty clothes, add washing powder and run the washing machine as usual. You will be surprised of the results.

- In India, some farmers use Coca-Cola instead of pesticides for pest extermination, because it’s cheaper and the effect is completely satisfying.

So, Coca-Cola undeniably is a very useful product. The key is to be used for intended purposes, but not for drinking!