Your Fitness Goal for 2013

The two biggest New Year's resolutions for people are always to make more money and/or to lose weight. Is losing weight a part of your fitness goal for the New Year? Have you mapped out a plan yet on how you're going to reach your fitness goal? What would motivate you this time to stick through thick and thin to accomplish this goal?

The other day, I was listening to the great Bob Proctor in a YouTube seminar, one thing he said (being the great teacher that he is) stroke me like lightning. He said that - I'm paraphrasing here- if you are trying to lose weight you will not succeed or you will always gain it back because the way the mind is set is if you lose something, its job is to condition itself to get it back. In order word, after you "lose" weight or anything else for that matter, the mind subconsciously will go to work to sabotage your weight lost result.

To step into your fitness goal in 2013, you have to root for the cause and effect of your overhaul physical health according to the results you've getting thus far. Meaning to say that the reason why you gained weight is not the food in itself but your perception and belief behind the way you consume food and your understanding about exercises.

Most people when they want to "lose weigh" go on crash diets or try all kind of programs (which by the way are ingenious because of the science and hard work behind creating them) that never work for them. The reason why they fail over and over until they give up altogether is because, again, they try to treat the effect not the root cause.

You gain weigh primarily because of your belief about food. If you see food as something comforting that you entertain compare to a TV pastime or something to compensate yourself as a replacement to certain lack, you will gain weight. If you see exercise as a burden that you resist and disgust, or if you see gaining weight as an inevitable part of aging, you will always be out of shape and away from your fitness goal.

Your perception and your belief about any area of your life will always manifest accordingly and will always produce the same exact results until you go through some changes. Therefore, your belief about diet and exercises will show up in your life in the form of you being overweight, obese or you as a fitness specimen.

The first thing to do is to find out where your beliefs about food and exercise stand. Do you believe that the primary role of food in your diet is to refuel your energy level to enable you to go about your habitual physical and mental productivity and should be consumed in moderation? Or do you see food as something you can indulge in at anytime you want and thinking that it won't have any relevance to your overhaul health?

Do you look at your daily physical activities as a chore or do you pick a form of exercise that you like which automatically put you in the likelihood of keeping it up because you enjoy doing it? Do you believe that being overweight or obese can cause you your life leaving your loved ones with unnecessary suffering?

The key to the attainment of your fitness goal this year is to first ask yourself what are your beliefs about fitness and exercise. Do you believe that being obese can cost you your life? (Hint: it can and it does every day)-It all comes down to your belief system-. Then go to work on upgrading those beliefs through massive exposures with people and program with the type of mental conditioning that will help you make the switch. Apply the old adage: "eat to live, not live to eat". Happy New Year 2013!

What you believe creates your result.

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Recipes For Juicing To Improve Your Health

         When it comes to nutrition nothing can compare to fruit and vegetable juices. They provide you with the vitamins and minerals and other nutrients essential for a healthy lifestyle. And fruit and vegetable juices do it in a way that allows the body to quickly absorb them into the bloodstream.

In addition there on numerous uses for these wonderful, nutritious drinks ranging from dieting, where they can be used for appetite suppression to quell that hunger especially between meals. By substituting one meal each day with juices, you will still be receiving a balanced diet. Follow a low-fat diet, eat enough protein rich foods and stay with an exercise plan.

Here is a juicing recipe to help shed those pounds. 4 medium carrots, 1/2 medium beet, 1 celery stalk, 1 apple, 1/2 cucumber, ginger to taste. Wash the produce, cut into manageable pieces and place in the juicer.

Fruit juices especially can be used an a pick me up, whether it's in the morning before heading off to school or out to work or after a playing sports. The juices refresh, replace the vital nutrients that your body has used, satisfy you and don't add on those extra pounds that soft drinks would.

Here is a morning breakfast awakener. 2 oranges, 1 grapefruit, 1/2 dozen strawberries, 1/2 banana. Peel the oranges, grapefruit and banana. Place into the juicer.

Try this one after playing sports. 2 cups watermelon, 2 cups cantaloupe, piece of fresh ginger. Place into juicer.

Another application for the fresh juices is as a remedy for constipation. With our diets low in fiber from consuming fast foods and prepared refined foods, we may be affected with constipation now and then. Juices are the perfect answer for this problem.

If you enjoy strawberry rhubarb pie this may be the right one for you. Clean and combine equal parts of strawberries and rhubarb in the juicer, add any spices as you would to the pie to improve the flavor, but don't add any sugar. You can put in some ice. The rhubarb is a good source of magnesium, which is essential for proper eliminations.

If you're not a fan of rhubarb then you can try 1/2 cup of cleaned coconut and half of a peeled pineapple. The juice is mild and appealing but you can also add anything else you want to this basic juice to make it more appealing to your taste buds.

If you're looking for a way to consume that yogurt in order to get the benefits of the live bacterial cultures, but you or your children don't like the taste of yogurt and you don't want to consume those yogurts with added sugar or high fructose corn syrup, then combining them into fruit smoothies may be just what you're looking for.

Probiotic yogurts contain the same beneficial bacteria that are in our intestinal tracts. These bacteria are essential to our good health, but every now and then they need to be replenished due to illness or medications that have been taken. They give the body the ability to fend off disease and even prevent many common ailments. Just add the yogurt to your favorite fruit juice smoothie and you'll be set.

These are just a few of the ways that juicing recipes can improve your health.

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Health Benefits of Quinoa and Some Quick Recipe Ideas

Quinoa Nutrition

     It is high in fiber and protein and low in fat. It is one the few sources of complete of protein making it a popular food for healthy vegetarians. It is full of minerals and vitamins and best of all unlike most other grains, it is completely gluten-free.

Although it is a seed, it is often referred to as a grain. It has a nutty flavor and the texture is somewhat fluffy and a little soft. It is extremely versatile making it adaptable in many recipes. A whole cup of quinoa is quick to make taking only 15 minutes. I do recommend as in other grains and seeds that you soak the quinoa overnight. By soaking grains and seeds, your body is able to digest better and efficiently.

Quinoa recipes

      Basic recipe requires cooking it with two parts water and one part quinoa. Combine water and quinoa in a saucepan, bring it to a boil, and then let it simmer for about 15 minutes. You can substitute chicken or vegetable stock for water. One way to know when the quinoa is done is when all the grains have a transparent color to it. It is cooked very similar to how you cook rice. this is a basic way of cooking quinoa and from here you can create some yummy recipes.

The most common type of quinoa is beige, cream color but there are also red and black variety available. Quinoa is quite reasonable is price so I do recommend buying organic.

It can be turned into a hot breakfast cereal with cooking it as mentioned above and adding thinly sliced apples or raisins, milk or a little cream with some brown sugar.

Saute some diced carrots, garlic, green onions, celery, and sweet red pepper in a pan. Add salt, pepper, oregano, and any other of your preferred spices to taste. When the vegetables have been cooked for about 5 minutes, add the cooked quinoa. You can add some olive oil or a little bit of butter. Enjoy as a complete meal or as a side dish.

You can make a great stir fry recipe. Use Sesame oil or tea tree oil as that is a great oil to use for oriental cooking and flavor. Add oil to a pan and saute with garlic, grated ginger, green onions, snow peas, broccoli, bok choy, and any other vegetables you want to throw in there from your refrigerator. Add soy or tamari, and chilli sauce. Tamari is basically soy sauce without the gluten so I prefer to buy that over the traditional soy sauce. You can also add steamed shrimp or chicken to this. Pour over quinoa and enjoy.

You can substitute half of your all-purpose flour for quinoa flour in your baking and instantly make your baked goodies healthier. You can also use this substitution technique for making waffles, flatbreads, and even oven baked chips.

You can pretty much substitute quinoa with any other grain especially rice. Because of its high content of protein, fiber, minerals, and vitamins, it is a superfood that should be part of your diet.

Jaya Patel has a health and wellness online store. She is a blogger for all things healthy and non-toxic. She is dedicated to empowering others to achieve holistic health for them and their families through their food choices, cleaning products and personal care products. Examples of topics she writes about are home remedies for various ailments, super foods that pack the most nutritional punch, natural and alternative therapies, non-toxic and truly natural products for your home, skin and hair.

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Weight Loss Strategies - Busy People

     In order for you to consistently fit exercise in your daily routine, you have to enjoy it. Be honest with yourself, if you think running is best for weight loss and you don't like to run, chances are you will quit. There is a wide variety of fitness classes, and group interval training sessions that can keep you engaged and motivated. Most studios or gyms offer free 1 day guest passes, making it easy for you to try it out before you commit.

Planning ahead is very important part in achieving weight loss. Try to think ahead one week at a time. Write down your schedule. Include doctor appointments, meetings and social events. This will give you an idea as to which days are best for scheduling workouts. The next step is to put your exercise sessions on the calendar and give it high priority. If your schedule is jammed during the day, consider sacrificing evening and late night T.V. watching to get enough sleep for an early morning workout. Exercise in the morning can fire up your metabolism and energize you. You may notice that you will be more productive during the day.

Planning meals is also very important. Go to bed and get up early enough to start your day with a good breakfast. Skipping meals is the worst thing you can do for weight loss. Lunch and dinner are also important. When grocery shopping, buy a variety of options for lunch and dinner. This decreases the frustration of planning a meal a couple of hours ahead of time. Keep in mind, planning weekly will help you with the long-term goal of setting a healthy eating routine that you can follow.

What if you plan out your day and you find you do not have an hour you can dedicate to a workout? The answer is to break up you workout routine into mini sessions throughout the day. The key is to maintain a moderate intensity for aerobic workouts and incorporate full body exercises during resistance training sessions. To get an idea of how this would work, look at the example below:

Morning Stretch w/ push-ups and crunches (5 min)
Mini aerobic workout (15min)
Park far away from office door (2min)
Take Stairs (1-2 min (total for day))
Lunch time walk (15min)
Mid-afternoon stretch (3 min)
Walk to car at end of day (2 min)
Mini resistance training workout (15min)
Daily chores (5min)
Total: 64 min

You can easily fit an exercise and healthy eating routine in your busy schedule with proper planning and dedication. Get moving!

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