BACK TO ROUTINE! LETS BEGIN IT WITH THE RIGHT FOOT.. Back to School tips for better Routine

Instead of pushing the snooze button three times before finally rolling out of bed, why not try something new tomorrow morning? Just one (or all!) of these tips will amp up your morning routine and set you up for a fabulous day.

1. Get in enough cuddle time

Your outlook will be infinitely brighter if you take a few minutes to snuggle and hold onto something or someone you love in the morning. Be that a child, dog, cat, teddy bear, or significant other, studies show that the act of cuddling is very calming, boosts your immune system, reduces stress, and will help you wake up at the right speed. So lets hug for 2 Mins! 

2. Drink your Lemon with Water then Tea

This practice is a game changer. By drinking water with lemon early in the morning, will help detoxify as well as to clean your liver, to absorb better the nutrients and have your organs work as optimum as they can. Hot water with lemon is a nice alternative that won’t tax your adrenals. It is said to flush toxins out of your system and stimulate good digestion. Plus, it’s so darn good!

3. Write out morning pages

IIN visiting teacher Julia Cameron encourages everyone to handwrite morning pages – three pages of free-flow stream of consciousness first thing in the morning. They will help you get ready for your day by getting all your thoughts on paper and put you in touch with your subconscious feelings so they can inform you on how to prioritize your day. Multi-tasking tip: you can write your morning pages while you’re drinking your Water!

4. Drink your Tea and Shake!

Do you usually start your day by reaching for a cup of coffee? Then another just so you can get out of bed? Try by taking your tea.. take a Shower then in 2 mins your shake will be ready. More than 21 Vitamins and Minerals packed with the Protein = Perfect Breakfast; ready to go and will make you start a day in the perfect balance to keep going. Follow it with your meal plan. Any goal you setup, look at it everyday and ENJOY it!

5. Practice sun salutations- 15 Minutes of intense Exercise or RUN

Sun salutations in yoga are extremely energizing and uplifting; they awaken both the body and mind. They’re also a great way to experience a sense of gratitude – after all, you’re literally saluting the sun! Plus they get your blood pumping and lymphatic system moving. Read through this Yoga Journal article to learn the how’s and why’s of Surya Namaskar. Or go RUN before you are wide awake and able to say NO within your inner voice that tells you that you can't. REMEMBER TO DO EXERCISE WITHOUT EVEN DOUBTING 

6. Meditate

Five minutes of sitting and observing your breath can do wonders for your mental state! Meditation calms your mind and nervous system and boosts your immune system – a total win-win! When you first start meditating, sit in a comfortable cross-legged position with your back against the wall so you don’t slouch. Set a timer, close your eyes and observe your breath.  

7. Get organized the night before

Making your lunch, packing your bag, and laying out your clothes at night will save you time and decrease your morning stress. Just think – no more running around trying to find your keys, changing your outfit three times and driving fast to make it in time! Plan your agenda for the next day, the week.. it will decrease anxiety as well as will give you the 15-30 mins of exercise!

8. Get enough sleep to begin with!

We know this is the hard part! But not sleeping enough contributes to hormonal imbalances, weight issues, headaches, memory, and cognitive impairment.  Yikes! Make it a priority to get in bed earlier and you’ll wake up feeling well rested, instead of cranky and exhausted.

Wake up just half an hour earlier to try any or all of these steps – you might be amazed by the results. Here’s to a productive, happy morning that will set the tone for your whole day!

What’s your favorite morning routine? Did we miss any here? Share them with us in the comments section below this post.

credit:http://www.integrativenutrition.com/blog/2015/08/amp-up-your-morning-routine-in-7-simple-steps?mkt_tok=3RkMMJWWfF9wsRokvqjLcu%2FhmjTEU5z14%2B4lWaW1h4kz2EFye%2BLIHETpodcMTsRjNrnYDBceEJhqyQJxPr3MK9AN2dJkRhjnCA%3D%3D

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

GLUTEN FREE

If you’re burdened with health problems and are struggling to lose weight, it may be a good move to begin subtracting gluten and grain products from your diet as a precautionary measure.

Diet assessment helps gain needed insight as to what may be going on with any particular person. In many cases, the simple subtraction of gluten (or wheat products, in general) from one’s lifestyle is a great way to see if any health complications clear up. In some cases, it can make a huge difference.

But simply removing gluten is not enough!

Once gluten is taken out of the picture, substitutions must be made. Making sure that you’re making the correct choices.

If a person decides to make the transition toward a gluten-free life, many foods then become unavailable. It’s confusing! You don’t want to jump into such a lifestyle without having a solid platform by which to grow, and this is where lifestyle coaching and metabolic advising can help.



GLUTEN FREE INFO

Wheat Belly by William Davis, MD began flying off bookstore shelves in 2011, millions of people began to realize that gluten, itself, may be the root cause to their many health issues.
Gluten-related symptoms can affect a person in a myriad of ways. With symptoms ranging from depression and brain fog to irritating skin rashes and painful digestive-tract issues, people are removing gluten from their diets for varied reasons.
Whether you are removing gluten from your diet because you:

• Know that you have Celiac Disease (autoimmune disease).

• Know that you have a wheat allergy.

• Have discovered that you have a Non-Celiac Gluten Sensitivity (NCGS) by removing gluten from your diet and watching symptoms disappear.

• Suspect that you are or could be NCGS and are starting an elimination diet to self-test.

To maximize those benefits and your overall sense of well-being, we want to ensure you go about removing gluten the smart way!
It can be tricky at first…
While it is becoming increasingly more common and easy to remove gluten from your diet, one topic that is going largely unaddressed is HOW one should transition toward a “gluten-free” lifestyle.


407-451-9550
Balancedlifeispossible@gmail.com
www.balancedlifeispossible.blogspot.com

END OF THE MONTH HUGE SALE

Try our 3-Day Trial Pack and discover how you can start losing weight with an Herbalife nutrition program, personalized 

SEE HOW GREAT YOU’LL FEEL ON THE TRIAL

AND JUMP-START YOUR LONG-TERM GOAL!

Diana C. Ariza, LPN

Herbalife Independent Distributor

BalancedLifeIsPossible@Gmail.com

www.GoHerbalife.com/diana-ariza

www.Balancedlifeispossible.blogspot.com

407-451-9550

COACH_DIANA24

DIANACARIZA

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!

LOW CALORIE MEALS By Bob Harper

 "Skinny Meals: Everything You Need to Lose Weight -- Fast!" is chock full of 100 new recipes, all under 350 calories. We asked Bob to share some of his favorites.

Eggs Florentine

Will you take a look at that photo? Doesn't it look like something you could serve for a brunch with pride and confidence? Well, go ahead! But don't forget to make this just for yourself sometimes, too.

Sauce:

¼ cup plain 2% fat Greek yogurt

1 teaspoon Dijon mustard

½ teaspoon chopped fresh dill

½ teaspoon chopped fresh parsley

Eggs:

2 cups coarsely chopped fresh spinach

1 whole wheat English muffin, toasted

3+1 or 5+1 large eggs, scrambled

Directions:

Mix the sauce ingredients together and set aside so that it has a chance to come to room temperature while you are preparing the spinach and eggs.

In a steamer, steam the spinach for 30 seconds to 1 minute, or until just wilted. Drain any excess water. Set aside.

Top the toasted English muffin with the spinach and eggs; delicately spoon the sauce on top.

Nutrition information: 313 calories, 30g protein, 32g carbs, 8g fat, 6g fiber

Bob says:

"Instead of making a traditional Hollandaise sauce (a sinfully rich combination of egg yolks and melted butter that hurts my heart just thinking about it), I've lightened things up using Greek yogurt. I don't think you're going to miss 'real' Hollandaise. This is going to become your go-to sauce for life."

10 simple weight-loss tips

Avocado toast

Replace the fatty butter and sugary jam you used to pile on your toast with this abundance of natural flavors, good fats and protein, and you will have a well-balanced meal to kick-start your day! It's low-calorie, high-protein and oh, so good.

Ingredients:

¼ avocado

Pinch of paprika

½ teaspoon freshly squeezed lemon juice

1 slice whole-wheat or Ezekiel bread, toasted

4 hard-boiled large egg whites, chopped

1 ½ teaspoons finely diced shallots

1 teaspoon Dijon mustard

½ teaspoon capers, rinsed and coarsely chopped

Dash of freshly ground black pepper

Directions:

In a small bowl, mash and mix the avocado, paprika and lemon juice. Spread on the toast.

In the same small bowl, mix together the egg whites, shallots, mustard, capers and pepper.

Pile the egg white mixture on top of the avocado-smeared toast and enjoy!

Nutrition information: 221 calories, 20g protein, 20g carbs, 8g fat, 6g fiber

Bob says:

"Like most busy people, I tend to automate my weekday breakfasts. I have one or two recipes that I repeat, saving the slightly more complicated preparations for weekends, when I have more time to cook. Avocado toast is one I just have to have several times a week! To save even more time in the morning, double the chopped egg white, caper, shallot and Dijon mixture the first day of the week you make this breakfast; it'll keep in your refrigerator, and then all you have to do is pile it on your toast with the mashed avocado."

Junk-food fakes: Healthy alternatives to fast food

Terrific tuna salad

Pairing the protein of tuna with the carbs of pasta and all these delicious briny add-ins makes a memorable and hearty lunchtime meal.

Ingredients:

4 ounces canned tuna, drained

1 teaspoon capers, rinsed

½ shallot, minced

1 tablespoon pitted Kalamata olives

½ cup cooked whole-wheat corkscrew pasta

¼ cup quartered cherry tomatoes

1 cup chopped arugula

1 cup chopped fresh spinach

Directions:

In a medium bowl, mix the tuna, capers, shallot and olives.

Toss the pasta, tomatoes, arugula and spinach with the tuna mixture.

Nutrition information: 288 calories, 28g protein, 26g carbs, 10g fat, 5g fiber

Bob says:

"When shopping for canned ingredients, like tuna, be sure to purchase the low-sodium version. There's no short supply of other salty flavors in this dish: Capers and olives both naturally add a little salty punch to every bite. For a little extra crunch, you could also dice up a tart apple and mix it into this lunch."

Eating out? Best, worst food choices

Zucchini noodles with avocado cream sauce

Carb-free noodles, hooray! Thinly sliced zucchini will work in any recipe that calls for pasta. It pairs beautifully with any "skinny" sauce.

Ingredients:

1 large zucchini

4 ounces roasted boneless, skinless chicken breast, warmed before plating

Avocado cream sauce:

¼ avocado

1 cup arugula

¼ cup chopped fresh basil

¼ cup low-sodium vegetable or chicken broth

1 tablespoon freshly squeezed lemon juice

1 teaspoon crushed garlic

2 teaspoons grated Parmesan cheese

Directions:

Slice the zucchini very thinly lengthwise. Then cut each piece into thirds lengthwise to resemble thick noodles. Steam the "noodles" for 2 to 3 minutes, or until they are just cooked through.

Meanwhile, blend the avocado, arugula, basil, broth, lemon juice, garlic and Parmesan in a food processor or blender.

Toss the "noodles" with the sauce and the cubed chicken and serve.

Nutrition information: 258 calories, 27g protein, 19g carbs, 11g fat, 8g fiber

Bob says:

"If you have a mandoline, use that to slice the zucchini thinly (but watch your fingertips!). If not, use a sharp knife and cut precisely."

Got cravings? Snack 'em down!

Chimichurri steak

Chimichurri is an Argentinean sauce similar to pesto. You will often see it with more olive oil than herbs, but to make it skinny, Harper swapped the base and created a more herbaceous condiment.

Ingredients:

Olive oil spray

1 cup sliced bell peppers

¼ red onion, thinly sliced

3 plum tomatoes, quartered

2 cups chopped fresh spinach

4 ounces lean round steak

Chimichurri sauce:

1 tablespoon chopped fresh parsley

1 tablespoon chopped fresh cilantro

1 teaspoon chopped fresh mint

½ garlic clove

1 teaspoon freshly squeezed lemon juice

2 tablespoons low-sodium chicken broth

Directions:

Heat a medium skillet over medium-high heat. Coat the skillet with olive oil spray and add the bell peppers and red onion. Cook for 5 minutes, then add the tomatoes and spinach. Heat through, stirring, until the spinach wilts. Remove the vegetables and set aside.

Place the steak in the hot skillet and cook for at least 3 minutes on each side. Transfer to a cutting board and let rest for 5 minutes before slicing.

Meanwhile, combine the parsley, cilantro, mint, garlic, lemon juice and broth in a food processor or blender and process until coarsely blended.

Cut the steak into strips and serve on top of the vegetables. Drizzle the chimichurri sauce over the steak.

Nutrition information: 262 calories, 29g protein, 20g carbs, 10g fat, 5g fiber

Bob says:

"Chimichurri isn't only for Argentineans. It's popular throughout South America. And chimichurri isn't only for steak; you can use this as a marinade for any protein, as a sauce for lunch pasta, as a topping on eggs or as a dressing."

Can you really control where you lose fat?