 A Healthy Recipe Even I Can Make!
- 1/2 medium-size banana
- 1/4 cup chunky peanut butter (organic minus hydrogenated oils, preferably)
- 1 cup unsweetened granolaMix and mash all three ingredients into a bowl.
Spoon onto a sheet of wax paper. Roll up the contents into hot dog/cigar shape. Stick in the freezer. Ready in about 90 minutes. Cut off little bites or eat the whole thing. Eat it frozen or throw it in the microwave for 10 seconds.
Serves 2.
Preparation Time: 10 minutes
Freezing Time: 90 minutes
Nutritional Information (per serving)
Calories 389
Carbs 47 g
Protein 14 g
Fat Total17g
Cholesterol 0 mg
Saturated Fat 4 g
For more great recipes, join Team Beachbody below and then navigate to the “eat smart” tab from your new account.
Rainbow Water
From Parenting.com
Grab some Red, Orange, Yellow, Green, Blue, and Violet (otherwise known as purple) and mix up a batch of rainbow ice-cubes.
Ok, so you may have noticed that ROYGBV = six letters and my ice-cube trays have 7 sections in each row. I mixed some blue and purple gels together to make an extra color that we’ll call Indigo, so I could fill the tray.
Pop the tray in the freezer, and fast-forward. Happy Holiday... Whatever Holiday you prefer!
A little food coloring and some water sure go a long way—surprise your kids with rainbow water this Holiday. Enjoy & Please leave a comment!
ST. PATRICK’S DAY: Green Deviled Eggs Recipe
March 15, 2013
We”ll be eating green on St. Patric’s Day.
Photo courtesy Avocados From Mexico.
Although we start every St. Patrick’s Day with a green bagel, each year we look for new, fun green dishes for our celebration.
This year it’s Avocado Deviled Eggs: Avocado replaces the mayo in this party classic.
This recipe, yields 12 deviled eggs.
GREEN DEVILED EGGS
Ingredients
6 hard-cooked eggs, peeled and cut lengthwise 1 fully ripened avocado from Mexico, peeled, pitted and diced 1 tablespoon plain Greek yogurt 2 teaspoon Dijon mustard 1 teaspoon white vinegar 1/2 teaspoon salt 1/2 teaspoon ground black pepper 1 tablespoon minced jalapeño 1 tablespoon finely chopped onion Garnish: chopped fresh chives Preparation
1. COMBINE the egg yolks and avocado in a small bowl; mash until smooth.
2. STIR in yogurt, mustard, vinegar, salt and pepper; mix thoroughly. Stir in jalapeño and onion
3. SPOON into egg white shells, dividing equally. Arrange on a serving plate. Cover lightly with plastic wrap; refrigerate for up to 3 hours. Garnish with chives before serving.
 Inside Out Peanut Butter Shakeology Cups 03/05/2013
2 tsp. Chocolate regular or Vegan Shakeology
2 Tbsp. PB2®
2 tsp. unrefined coconut oil
2 Tbsp. water
2 mini cupcake holders (foil are best)
Directions:
1 - In a microwavable dish, melt coconut oil. Stir the PB2 into the coconut oil & set aside.
2 - In another small dish, place Shakeology & gradually add water to get the Shakeology into a thick, pudding-like consistency.
3 - Now, take the foil liners & put a tiny amount of the PB2/coconut oil mixture on the bottom of the foils.
4 - Next, add a layer of the Shakeology.
5 - Finally, top off with another layer of the PB2/coconut mixture. Pop in the freezer for about 30 minutes and enjoy! ***If you keep them in the freezer overnight, the middle will freeze solid so wait a few mins before enjoying :)
 Shaun T's Fix Your 5 Problem Areas Cheat Sheet From DoctorOz.comTarget your problem areas with this 5-week plan from Shaun T, creator of the Insanity Workout. His combinations of foods and exercises are designed to help you shape your butt, thighs, waist and more on a daily basis. Shaun T, the creator of the Insanity Workout, has created a combination diet-and-workout regimen designed to bust your most common problem areas. Each food and exercise target a specific fat zone on the body. By eating certain foods at certain times of the day, you can maximize their effects.
Get the printable version of this cheat sheet.To See The Complete Dr Oz Clip With Shaun T Click On Link Below :http://www.doctoroz.com/videos/shaun-ts-5-week-plan-fix-your-5-problem-areas-pt-1
According to Shaun T, it takes about four weeks for the body to respond to these changes. But with his plan, he’s giving you five weeks to start noticing a difference and giving you some wiggle room for any slip-ups.
Most importantly, to correctly follow this plan, you should eat most of your food before 3 p.m. A new study found that people who ate 60% of their food before 3 p.m. lost weight faster. The people who ate later lost less weight – and it took more time to lose the weight. They also had lower insulin sensitivity, which is a risk factor for diabetes.
According to Shaun T, you should eat all the foods and meals on this 5-week plan before 3 p.m., with the exception of dinner.
Below, learn why the foods in Shaun T’s plan work well to target specific problem areas.
Pumpkin to Target Back Fat
Pumpkin has a low glycemic load (as opposed to glycemic index). Glycemic load combines a food’s glycemic index (which refers to the refined quality of carbs) with the quantity of the food available. Because pumpkins have a low level of carbs, it’s great for not only back fat, but fat all over the body. It’s also a great source of vitamins A and C, as well as fiber. You can have pumpkin in soups or in breads made with whole-grain flour.
Low-Fat Ricotta Cheese to Tighten Your Thighs
Ricotta cheese has 337 mg of calcium per half-cup, which is 34% of your recommended daily allowance. Studies show that boosting calcium consumption spurs weight loss in those who are calcium deficient. Calcium has been shown to regulate the way fat cells store, build up and break down fat. When your body is deprived of calcium, it conserves it, prompting the body to produce higher levels of calcitriol, a hormone that triggers increased production of fat cells. In fact, by giving calcium-deficient obese women an extra calcium supplement, British researchers were able to trigger 13 pounds of weight loss.
Microgreens to Slim Your Waist
Multiple studies have connected belly fat to chronic levels of inflammation and cortisol, the stress hormone. However, high doses of vitamin C have been shown to decrease cortisol levels after stressful events.
But why microgreens? These greens provide nutrients at a much high concentration. In fact, they have 4 to 6 times the nutrients than mature leaves of the same plant. Red cabbage microgreens have the highest amount of vitamin C, which is 6 times higher than the amount found in mature red cabbage. Don’t hesitate to add some into your salad during lunch.
Plums to Battle Bat Wings
Like belly fat, arm fat can also be linked to higher levels of inflammation. Therefore, antioxidant-rich foods can help reduce bat wings. One antioxidant-rich food that is know to help is prunes. They’re known for their high content of unique phytonutrients called neochlorogenic acid and chlorogenic acid. These substances have antioxidant properties. Fresh plums will also work.
Freekeh or Quinoa to Get a Better Backside
Both freekeh and quinoa are good sources of fiber, which battle estrogens. Excess estrogens influence gluteofemoral adiposity, or butt fat. This is why teenage girls develop wider hips during puberty. One way to battle fat in this area involves eating more foods rich in insoluble fiber, which interrupts the circulation of estrogens in the body. Freekeh is a Middle-Eastern whole grain. It is actually whole wheat picked before the wheat has fully matured; hence, it’s also called “green wheat.” If freekeh is unavailable where you live, quinoa is a good alternativeTo See The Complete Dr Oz Clip With Shaun T Click On Link Below :http://www.doctoroz.com/videos/shaun-ts-5-week-plan-fix-your-5-problem-areas-pt-1 Click Below To Get Your Hip Hop Abs: Different Options Available!Hip Hop Abs Basic**$27.72 total** http://www.teambeachbody.com/shop/-/shopping/HipHopAbs?referringRepId=53052 Hip Hop Abs Deluxe (includes extra DVDs, Weighted Gloves, & etc) **$49.06 total** http://www.teambeachbody.com/shop/-/shopping/HHADeluxe?referringRepId=53052 Hip Hop Abs Basic with 1 month of Shakeology (Challenge Pack) **$149.80 total** http://www.teambeachbody.com/shop/-/shopping/BCPHHA160?referringRepId=53052
The Big Rocks Of Life
By Dr. Stephen R. Covey,
First Things First
This Is By Far , One Of My Favorite Analogies Of Prioritizing One day this expert was speaking to a group of business students and, to drive home a point, used an illustration I’m sure those students will never forget. After I share it with you, you’ll never forget it either.
As this man stood in front of the group of high-powered over-achievers he said, "Okay, time for a quiz." Then he pulled out a one-gallon, wide-mouthed mason jar and set it on a table in front of him. Then he produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar.
When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class said, "Yes." Then he said, "Really?" He reached under the table and pulled out a bucket of gravel. Then he dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks.
Then he smiled and asked the group once more, "Is the jar full?" By this time the class was onto him. "Probably not," one of them answered. "Good!" he replied. And he reached under the table and brought out a bucket of sand. He started dumping the sand in and it went into all the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?"
"No!" the class shouted. Once again he said, "Good!" Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked up at the class and asked, "What is the point of this illustration?"
One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard, you can always fit some more things into it!"
"No," the speaker replied, "that’s not the point. The truth this illustration teaches us is: If you don’t put the big rocks in first, you’ll never get them in at all."
What are the big rocks in your life? A project that you want to accomplish? Time with your loved ones? Your faith, your education, your finances? A cause? Teaching or mentoring others? Remember to put these Big Rocks in first or you’ll never get them in at all.
 OK, Seriously. What Is Ayurveda? (A Primer) Guest post by: By Lisa Munger Trying to explain Ayurveda in an “elevator pitch,” that is to say, in one or two minutes, is nearly impossible. But as an Ayurvedic teacher and practitioner, I’ve been asked to do so many times. It’s hard to encapsulate a discipline like Ayurveda, which by its very nature is all-encompassing. Given that, here’s my best shot.
You may have heard of traditional Chinese medicine, things like acupuncture, chi and the like. This tradition has made its way into Western culture more than Ayurveda, which is essentially the Indian system.Ayurveda is often referred to as a sister science to yoga, as they come from the same tradition. In fact, in the timeline of our understanding of yoga asana (poses), Ayurveda precedes yoga.Ayurveda categorizes everything–our minds, bodies, interactions, natural world, food, energy–as comprised of a mix of five basic elements. Earth, water, fire, air and space (sometimes called ether).Each person has a unique constellation of these elements in his or her body and mind, a pre-set constitution determined at the moment of conception that remains in place throughout one’s life. This is your dosha, or Prakriti. Essentially, this means that if you already have more fire in your make up, it will probably be the first element to go out of whack.This is particularly true when you combine an understanding of those five elements with the seasons.As you might expect, summer is fire/Pitta season (think hot, humid days); fall and early winter are air/space or Vata seasons (think: windy and cold), late winter and spring are earth/water or Kapha seasons (think: heavy, wet snow and ice).So if I’m a Pitta person, summer is likely to be a challenging time for me, as the fire in the external environment is increasing, the element of fire already present in overabundance in my body/mind will ramp up too. This can leave you feeling high Pitta symptoms: irritable, quick-to-anger, envious, gossipy and really competitive. In the body, you might feel a front of the head: acne, headaches, an acid stomach, or diarrhea, to name a few.The elements in an individual’s constitution can also be affected by lifestyle, diet, exercise and essentially all the variables of life. So in Ayurveda as in life, there are no hard and fast rules. (Rats! That would make it so much easier, huh?) Thus, bringing your body and mind into balance, Ayurvedically, is always a moving target. You never “arrive,” a good notion to give up anyway.A basic tenet of Ayurveda is “like increases like.” Therefore, to balance your mind/body, applying the opposite quality will bring you more toward the center line. Think of qualities as how they represent the elements. For example, if I am a Pitta (high fire) person by nature, sweating and pushing through a super hot Bikram yoga class in the middle of the dog days of summer is not going to bring balance to my body or mind. It will only increase the fire element that is already there. This is where it gets tricky. Though an intense physical practice (or whatever your equivalent is—a long, hard run; a competitive sport; a hot, spicy meal; a heated debate) may feel good, it is working to increase fire, which, as a Pitta, I need to rein in. In that way, a Pitta during summer particularly will find more balance by steering away from hot, super-rigorous yoga, and find more balance with a practice with poses to calm and cool the body and mind (twists, forward bends emphasizing long, fluid breath). Same goes with what foods you’re eating and stimuli or lifestyle you expose yourself to. It all affects the elements, because everything is made up of the elements.The elements:- Earth: stable, dense, heavy, grounded – KAPHA
- Water: cool, smooth, fluid – (can work to mediate KAPHA or PITTA)
- Fire: hot, light, intense, fiery – PITTA
- Air/Space: dry, cold, light, mobile, erratic – VATA
Ayurveda teaches us that if a dosha (our unique individual make up of elements) increases too much, it fosters an environment where disease can take hold. So, keeping our eyes turned toward balance remains an important focus, and at the same time, something we never really achieve, just work toward.It is common for our predominant dosha (Vata, Pitta or Kapha) to increase more quickly than other doshas because we tend to do and live with what we know best.For example, if your dominant dosha is Kapha, due to the slow, earthy quality of Kapha, you may be naturally inclined toward calming activities. If you're not moving enough, eating lots of cool, dense foods (ice cream, mac n’ cheese, creamy casseroles, or cheese and other dairy (especially when cold). In excess, this quality may lead to mental stagnation (getting stuck in a rut) or physical stagnation (weight gain, especially round the middle) and congestion, often in the form of mucus. (Yuck, I know.)If your dominant dosha is Pitta, you may be naturally inclined to rigorous exercise (hot yoga), competition, envy and find yourself constantly moving toward achieving. Look around the room in your next hot yoga class. You’re likely to see a room full of Pittas. The Pitta person loves the rigorous, challenging nature of the practice (as a Pitta myself, I know this impulse well), but that type of practice will throw Pittas out of whack more than any other type. That’s the rub.If your dominant dosha is Vata, due to its light and mobile nature you may be naturally inclined to move around a lot—never completing a task or sitting still for long. In excess, this quality will lead to inability to complete things, flightiness, anxiety, insomnia and constipation. (More about Vata in my next post as Vata season–fall–is right around the corner.)If a dosha increases in our bodies, Ayurveda suggests that we will want to decrease it in order to restore a healthy balance to our constitution.For example, if Kapha has increased due to excess stagnation in your life, more activity can be your medicine. If earth/water have increased due to excess coolness, you can use heat as a medicine. Too much heaviness? Use lightness. See how that applying the opposite quality thing works?One of the practical aspects of Ayurveda is that anything can be used as a medicine because everything that exists is made up of the elements and their inherent qualities. This includes but is not limited to: herbs, foods, drinks, environments, colors, smells and lifestyles. As you can see, writing a primer is tough, because Ayurveda pervades nearly every aspect of life!For now, we’ll start here. If you’re interested in learning more about your Prakriti (individual make up of the elements that sustains over a lifetime) or Vikriti (current imbalance), Breathe Deep Naturals has a nice self-test. It’s often a good idea to vet your responses with someone who knows you well to make sure you’re seeing yourself clearly.If you find your Prakriti is difficult to discern, listen to your intuition. What qualities are the most like you, over the course of your lifetime.
Simplest Tip Ever: Why You Should Drink Warm Water & LemonOne of the easiest health tips you’ll ever hear to radically boost your health
The way you start each day is incredibly important. Whether you're a mom, a coach, a writer, a small business owner or a yoga teacher, what you do first thing in the morning matters.According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down.
Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature's rhythms, balance the doshas and foster self-esteem alongside self-discipline. Your mind may say you have to check emails, take the dog out, get the kids out the door, that you can't be late for work or that you just don't have enough time to cultivate your own morning rituals.
But, if you can only make time for one ritual that will improve your health, let it be this.....
Start the day out with a mug of warm water and the juice of half a lemon.It's so simple and the benefits are just too good to ignore. Warm water with lemon:1. Boosts your immune system
Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.2. Balances pH
Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they're alkaline (the citric acid does not create acidity in the body once metabolized). As you wellness warriors know, an alkaline body is really the key to good health.3. Helps with weight loss
Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. And, my experience is that when I start the day off right, it's easier to make the best choices for myself the rest of the day.4. Aids digestion
The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.5. Acts as a gentle, natural diuretic
Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.6. Clears skin
The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.7. Hydrates the lymph system
This cup of goodness helps start the day on a hydrated note, which helps prevent dehydration (obviously) and adrenal fatigue. When your body is dehydrated, or deeply dehydrated (adrenal fatigue) it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on. Your adrenals happen to be two small glands that sit on top of your kidneys, and along with your thyroid, create energy. They also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you really don't want to mess with a deep state of dehydration!Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don't be surprised if you begin to view mornings in a new light.Like I said, the recipe is really simple—a cup of warm (not hot) water and the juice from half a lemon.In the comments below, tell me which one of these benefits is going to get you to try this morning ritual. Or, if you're already a lemon water junkie, what specific benefits have you noticed?Remember, real change comes from taking action.
Thanks for reading!
 How Much Water Should I Drink A Day?
It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.
Health benefits of water Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need? Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
What about the advice to drink eight glasses a day? Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.
Factors that influence water needs You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
- Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
- Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
- Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
- Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
Beyond the tap: Other sources of water Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.
In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.
Staying safely hydrated Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:
- Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
- Drink water before, during and after exercise.
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.
©1998-2012 Mayo Foundation for Medical Education and Research (MFMER). .
Read this article on Mayoclinic.com.
Tighten your Core & Legs No Equipment Required Burpees suck, but MAN do they tone your core and legs without requiring equipment! Do this workout anywhere!
BURPEE WORKOUT
10 Burpees 1 Squat
9 Burpees 2 Squats
8 Burpees 3 Squats
7 Burpees 4 Squats
6 Burpees 5 Squats
5 Burpees 6 Squats
4 Burpees 7 Squats
3 Burpees 8 Squats
2 Burpees 9 Squats
1 Burpee 10 Squats
Rest 1 Minute.
Repeat In Opposite Direction.
Because burpees get it done.
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