The Benefits of Calcium

It is that time of the year again in the Garden State!

Delicious fresh veggies and yummy fruit. And the perfect time for a healthy smoothie too! Today I chose a green one, however, I love the fresh berry ones too. But first, I want to discuss the benefits of calcium in your diet and how to get it with fresh local produce.

Calcium is so important, your body needs calcium to build and maintain strong bones. Your heart muscles and nerves need calcium to function properly too. The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults, while older women need plenty of calcium to prevent osteoporosis and bone loss. People who do not eat enough high-calcium foods should take a calcium supplement, but before you consider a calcium supplement, make sure that you understand how much calcium you actually need, learn the pros and cons of calcium supplements and speak to your physician. This is a great article for more information on calcium from the Mayo Clinic/Calcium

It is best to try to get calcium in the food you eat daily. I personally cannot take a calcium supplement because I find that they bother my stomach, so I make sure to get the daily amount in the food and drinks that I choose. Some of my favorites include edamame, figs, almond butter and fresh fruit sandwiches on organic calcium fortified bread.

Other foods rich in calcium include:

Dairy products such as milk, cheese, and yogurt. If you are lactose intolerant, choose the veggie options.

Leafy, green vegetables, spinach is my favorite, I put spinach in smoothies, salads, soups and omelettes too.

Choose fish with soft bones, such as canned sardines and salmon. Salmon is healthy and easy to buy and prepare.

There are many calcium-enriched foods such as breakfast cereals, fruit juices, orange juice, soy milk, rice drinks and tofu. I buy little edamame packages in the frozen food aisle and defrost them for snacks.

I always feel that greens are a great way to get your daily calcium and help defend those beautiful bones. Here is one of the ways I get my calcium daily, it is so easy to make and take with you in the morning. I use a Nutra-Bullet RX it is affordable and works amazing for smoothies and makes hot soups too.

My Perfect Green Smoothie:
Just place one banana, one cup of low-fat milk or coconut water, 1/4 cup of Greek yogurt, one full cup of kale or spinach and one tablespoon of organic local honey in a blender and mix until it's smooth and you have a very delicious bone defending smoothie. If you like a thicker shake like smoothie just add 1/2 an avocado. Yummy!

Cheers to good health!

 fithealthyandfabulous.com

Watermelon Season!

Yes, it is that time of the year again! Watermelon Season! Sweet, juicy and packed with healthy benefits. My favorite fruit!

The health benefits of watermelon are plenty, it packs a punch of vitamins A and C and has a good amount of vitamin B6, potassium and magnesium just to name a few.

Vitamin A – for optimal healthy eyes, it boosts your immune system by enhancing the infection-fighting actions of white blood cells called lymphocytes.

Vitamin B6 – helps your immune system produce antibodies, these antibodies are needed to fight off many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells.

Vitamin C – helps to boost your immune system’s defenses against infections and viruses, and protects your body from harmful free radicals that can accelerate aging and eye conditions such as cataracts. Vitamin C helps keep your skin young, hydrated and healthy too!

Just two cups of watermelon is a great source of potassium, potassium is a mineral necessary for water balance and is found inside every cell in your body. People that have low potassium levels often experience muscle cramps. Ever get those leg cramps that wake you up at night? Try eating watermelon or a banana daily!

My favorite way to eat watermelon, is to put it in the blender and make a watermelon water, just cube it and blend, it is healthy, refreshing and filling too.

Pick the ripest and sweetest watermelon with these tips:

*Look for a firm, symmetrical watermelon that is free from bruises, cuts or dents.
*The watermelon should be a bit heavy for it’s size, watermelon is 92% water and most of that weight is water.
*The bottom of the watermelon should have a beige/yellow colored spot from where it grew on the ground and ripened in the sunshine.
Have a great summer and be sure to go to the local farmer’s markets in your area and enjoy all the fresh produce of the season!

www.fithealthyandfabulous.com

Choose Happiness!

Choose Happiness! 

Happy people live better lives and they live longer too!

Listen to YOU...That's right LISTEN! Listen to what you complain about every day, write it down, make a plan to eliminate or deal with what you cannot change, try looking at it from a different angle. Many times, we react in the moment, step back and think before reacting to a situation. Did you know that complaining about the same issues over and over again can make those issues a lot bigger than they actually are? That is right, when you keep hearing it over and over again in your subconscious it can really make your perceived problems seem so much worse. Next time you find yourself complaining, stop and think about how it makes you feel, make an effort to stop going over the same things time and time again. Think of all the great things you actually do have and be grateful.

Exercise! A good workout session has been proven time and time again to boost endorphins and put you in a good mood. Make a workout session and YOU a priority. You can always find small blocks of time for exercise. I do not want to hear this excuse from people any longer! It seems to be yet "another" complaint that people repeat over and over, the time that you take on the phone or texting you can be working out. You only need to take 15 minutes a day to walk or 30 minutes every other day to do a quick workout in your home or go to the gym, just cut out the time that you can allow to get it done. The benefits of exercise are worth every minute. It will increase your mood, benefit your health, give you more energy and redirect your mood to a more positive mindset and place.

Listen to the conversations around you. Are the relationships, commitments or groups that you are involved with draining you? If you answered yes, it is time to move on. There is such a thing as "bowing out gracefully" from toxic people. Toxic relationships are deadly ones in my opinion and can cause great damage to one's health. It is one thing to listen and be empathetic, but when someone is repeating the same patterns and complaints over and over again they need to seek the professional help that is needed to deal with their own situation and stop dumping their personal trash in other people's back yard, so to speak. These very same people are often the people that call you to complain about all the negative things in their lives and then you see them posting pictures on social media whooping it up like a "Good Time Charlie" with others! Do not be their dumping ground! Set your boundaries and watch how much more positive and happy you feel after making these positve changes in YOUR life. If these people do not like your boundaries perhaps it really is time to close that door.

Here's to Choosing Happiness!

www.fithealthyandfabulous.com

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What is Reiki?

What is Reiki? This is the most common question asked when it comes to this wonderful method of energy healing!

Reiki is a relaxing, powerful healing technique that was developed by Dr. Mikao Usui. Dr. Usui developed these powerful Japanese healing techniques in the late 1800s. Reiki (“RAY-kee”) is a Japanese word meaning “spiritually guided life force energy.”

Reiki is internationally recognized. In India, Reiki is called prana. In China, it is called Chi. Many call it God Force Energy, Healing Energy or Love Energy. Life Force Energy flows through everything that is alive; humans, plants and animals.

Reiki can be used alone or in conjunction with many forms of medical or therapeutic treatments, as a matter of fact it has been gaining so much popularity due to it’s effectiveness many veterinarian, medical and cancer treatment centers are now offering Reiki sessions to their patients. Reiki can found being practiced in Hospice, pre and post surgerical treatments, mental health clinics and chiropractic offices and the list goes on. I have been practicing it on domestic pets and wildlife for anxiety and injuries with positive results. Reiki works from a higher power and is only limited by the one who is recieving the treatment, this is why I feel that animals respond so well to Reiki, because animals are not skeptical or judgemental to the treatment and never overthink it.

During a Reiki treatment the trained practitioner places their hands on or above the recipient’s body usually starting at the head, holding the position until the energy starts to flow, the hand positions move over the body until all areas are complete. Reiki will always flow to the areas where it is needed most. Most people feel an immediate sense of relaxation, peace and relief from pain, some feel the effects a few hours or days later. Each person has a different experience with Reiki.

It is believed that when a person’s life force energy is low or blocked, their body is running on a lower vibration and they are more likely to experience pain or become ill. If it is running on a higher vibration and flowing smoothly through the body then the person is more resilient to pain, illness and disease. To most people this is known as living a “positive” or “negative” life. Reiki therapy helps balance the energy system of the body, by increasing the vibrational frequency. It is believed that when the life force energy (aka: chi) within the body is balanced it leads to increased relaxation, improved health, an overall feeling of well-being and happiness.

When choosing a Reiki practitioner be sure that they have recieved the Reiki attunements and certifications before allowing them to work on you, your body and energy. Many people ask me to practice on them or read their energy. Reiki is not a party game or something that you show an example of when out to dinner with friends or at gatherings, it is to be respected and used correctly at all times.

Contact us for more information and to schedule an appointment for Reiki.

Being Fit Is A Lifestyle!

One of the first things you need to do to get started on the road to a healthy and fit lifestyle is to realize that being fit is a lifestyle! With all the popular trends and mindsets such as the latest diets, new year resolutions and set time frames to get in shape and healthy, people forget that it is something that you need to learn and incorporate into your everyday life.

Despite all the latest diets and trends there is not a quick fix or fast way to get healthy and fit, Effective, long lasting results take time and patience which is why I always tell my clients to be patient with themselves and approach a new program with accountability, motivation and a specific goal that has been documented and discussed with their coach in advance. It is important to understand that the way you lose weight could be the way you gain it back if you do not stick to your new program,  I have often seen fast weight loss gained back just as fast it was lost. As far as the fitness part goes, it takes weeks to see the results of a good fitness and exercise program when incorporated with healthy food choices and portion control.

Healthy food choices, strength training, cardiovascular fitness and a healthy positive outlook together are a great combination for a major transformation in your overall health and to live the best life you could ever dream of!

Stay Fit And Toned

This time of the year it is especially important to stay fit and toned, be careful not to switch exercise time for couch and TV time. While most of us have the best intentions and make resolutions every year and think about getting fit and living healthier for the new year, many of us that live in colder climates exchange that idea to staying indoors cozy and warm and often reaching for comfort foods once we really have to put it into action! Even the most active people have been known to do this, risking significant loss of muscle tone and decreased strength in as little as two weeks. This can lead to injury, weight gain, balance issues and loss of total muscle mass in even the most active adults and some can lose in these areas by a whopping 25% if they are not continuing some form of an active lifestyle in the colder months.

Prevent injury, weight gain and loss of muscle tone by doing at least two, thirty minute strength training sessions per week in the colder weather. It is easier than you think, keep a few sets of resistance bands, dumbbells and core balls in your home and office, it is best to place them where you can see them as a reminder to pick them up and use them. If you prefer accountability contact a personal trainer and ask about winter specials, in home training options and specific programs that are designed for you to do in the convenience of your home. I have clients that have asked for extra programs designed to do at home on their own that have kept them focused and in shape all through the cold weather, this keeps them on track and they are not given the option to be lazy and choose the couch over being healthy and fit because they have to check in and out with me via telephone or email at the start and end of their in home session. It is super effective for many people!

Contact us for more information on programs that are designed to do at home on your own to keep you active and fit on your own,  Fit, Healthy and Fabulous, LLC 

Make A Plan And Commit To Be Fit!

Make A Plan And Commit To Be Fit!

The first step in succeeding at your health and fitness goals is to make a plan, then you need to set a goal and stay commited and find someone to make you accountable to your goals!

Setting specific goals is always the best way to kick start a new health and fitness routine. Sit down and write what your goals are and make a plan to reach them, I always journal what my goals are, it helps me stay accountable and on track. I do this in all areas of my life not just my physical goals, if you want to lose weight, get in shape or to live a more positive life and remove negativity from your everyday life then make a plan on how you are going to deal with negative people and situations. If you are looking to change another situation in your life write it down in a journal and every night before you go to sleep write how you dealt with that situation each day. This approach has proven successful every time I have used it and it has a 100% success rate for my clients too, Give it a try!

www.fithealthyandfabulous.com

Quick Healthy Tips

Quick Healthy Tips

Exercise: A body in motion is a healthy one!  Plain and simple you need to exercise. The American Heart Association recommendation 

for overall cardiovascular health is at least 30 minutes of moderate intensity aerobic activity 5 days per week, 25 minutes of vigorous aerobic activity at least 3 days per week or a combination of moderate-vigorous intensity aerobic activity

 with moderate to high intensity muscle strengthening activity at least 2 times per week. For lowering blood pressure and cholesterol 40 minutes of moderate to vigorous intensity aerobic activity 3 or 4 times per week is recommended. It is also very important to strength train for increased bone density and to prevent osteoporosis and to keep your posture in alignment at any age.

Team Up: Find a reliable and consistent exercise partner, someone you can rely on to go to personal training sessions and to the gym with, you need to support one another and be accountable to each other, plan healthy meals, make the right food choices and work together to reach your health and fitness goals. This person should be someone that will have your best interests at heart; you should inspire each other to be the best you can be!

Start The Day Off Right: Jump start your metabolism by eating breakfast within 30 minutes of waking up. Be sure to add fiber to your breakfast, fiber keeps you full and in turn helps you shed pounds. A veggie packed egg white omelet with high fiber toast is a good choice.

Prepare: One of my most valued words of advise to my clients is preparation! You need to prepare your meals and not have any processed foods and unhealthy snacks in your home or at the tip of your fingers, this will always have the ability to set you back. Every week I cut up fresh fruits and veggies for the week, I make sure there is a healthy organic yogurt dip and fresh peanut butter to dip them in too.  I also keep almonds and natural fruit and granola bars in stock for on the run snacks.

Make Your Own Lunch: Brown bag it! Trust me this is a calorie intake killer, just three on the go lunches a week can make you gain weight. They are often unhealthy, processed foods with little value to the body. Make a healthy sandwich or salad the night before and grab it and go in the morning.

Log Your Days: Record your workouts and daily meals, snacks and drinks. This type of accountability will keep you on track and has a proven success rate! Increase your success by hiring a Health Coach to be accountable to, your coach will offer you guidance, support and be there if you feel that you may go off track.

Walk The Dog or Volunteer:  Walking your dog every day keeps you and your best friend in shape! Don't have a dog? Volunteer at your local animal shelter as a dog walker, help a shelter dog be social and get exercise too.

www.fithealthyandfabulous.com

Happy MID-Year 2015

We all think of making healthy lifestyle changes as a New Year Resolutions, we want to start the new year fresh with changes for the better, why not in June? Now is the best time to revisit your New Year resolutions for 2015,  did you stay on track? If you did that's great, if not do not worry you can make a MID-Year resolution with new goals and remember a successful change takes time and patience to have longevity, you need to adjust to the healthy lifestyle changes and make them a part of your daily routine. Did you know that it takes an average of 20 days to create a habit and six months for it to actually become part of your everyday life, you also need to mentally prepare yourself and get motivated for a successful outcome, 20 percent of those who succeed start slow and gradually, making the necessary adjustments that it takes to succeed with their fitness goals over a period of time.

I know I have said it time and time again, PLEASE do not focus on the SCALE and the number that you see! This is often a negative experience for many people and I really believe this to be one of your worse habits and it should be the very first change that you make and keep!  Focus on your goals not the scale, remember muscle weighs more than fat and weight training increases bone density, muscle mass and strength while burning fat! You will lose fat and weight along the way but a good program will increase your muscle mass as it reduces fat.

My advice to people who really want to achieve their fitness goals is to start training with a Personal Trainer or Health Coach,  a personal trainer will keep your workouts fresh, mix it up and keep you focused and on track, schedule your training and make yourself accountable, let your coach help you make small changes one at a time, maybe cut out sugar one week, processed foods the next, learn to meditate and always start and end you day with a happy, positive mindset.

Small changes BIG results! Happy MID-Year to you all!

www.fithealthyandfabulous.com

Ready To Get Healthy? March is National Nutrition Month!

March is National Nutrition Month. That makes it a perfect time to kick start a healthy eating routine! The first thing you should do is hire a Health Coach to help you understand "HOW" to eat healthy and exercise right, this will help assure that you'll succeed at your personal goals.  A Health Coach can educate you on what you are eating that is not beneficial to your body and assist you with your overall health and fitness goals, however a registered nutritionist can help you with a more detailed dietary intake plan along with your physician's guidance for medical reasons and they should not be confused with one another.

Here are just a few quick tips to help you kick-start your routine. First write down your list of healthy food choices for the week and go to the grocery store, DO NOT add anything along the way that tempts you while you are there, you will also need to choose a day that you can take the time to prepare your food for the week this will help you stick to your new healthy eating plan, good preparation is a key part to succeeding with what you eat throughout the week, it will also keep you from making those last minute, poor food decisions when you are on the go and hungry! Keeping a bag of raw almonds or a whole food snack in your bag or car when you are in transit and on the go is helpful too.

While it may be the last thing on your mind in the morning, be sure to start you day with a good healthy breakfast, it refuels your body, jump-starts your day and will benefit your overall health. I always ask my clients this question: "Do you drive your car without gas?" Do not expect your body to run efficiently on empty! The way you start your day will reflect the rest of the day to follow and keep you mindful of what you eat throughout the day.

These are a few of my personal favorites for a healthy breakfast:

*Organic whole-grain toast, hot or cold whole-grain cereals, low-fat muffins.

*A lean protein, peanut butter, sometimes I like poultry or salmon in the morning, and soft or hard-boiled eggs.

*Anything dairy is always low fat, 1% milk, Greek yogurt, cottage cheese.

*I never skip fruits and vegetables in the morning! Always organic, and fresh in season or flash frozen, 100% fruit juice without added sugar. In the warmer months I love fruit smoothies, in the Winter I like to juice with veggies and fruit combinations.  I add wheat grass to drinks for added health benefits.

What are you waiting for?  Get started on your new healthy lifestyle and start to feel the benefits within a week!