So What Exactly Is The Big Deal With Drinking Lemon Water?

First of all Lemon is a rich source of vitamin C and the citric acid in lemons helps the enzymes in your body function, which in turn will stimulate the liver and help it detox. Lemons also contain vitamins A and B5, potassium, calcium, phosphorus, and iron just to name a few!

Starting every morning with a glass of warm lemon water is actually a ritual in some traditions to stimulate digestion for the day and clear the body of any toxins that may have settled in the digestive system while we sleep.

In the morning we tend to reach for warm drinks like coffee and tea, try starting your day with warm lemon water first to kick-start your digestion I prefer mine cooler and that is fine it will still work but more important, make sure the water is purified. I recommend half a fresh lemon per large glass of water. Fresh lemons take plain old water up a notch and actually help most people drink more water throughout the day!

Here a few of the top benefits of drinking lemon water:

Lemons are high in antioxidant Vitamin C and potassium, Vitamin C is known for its role in a healthy immune system, which may reduce the risk of respiratory infection. Potassium is great for brain and nerve function as well as controlling blood pressure.

Ascorbic acid (vitamin C) found in lemons has anti-inflammatory properties and enhances iron absorption in the body; iron plays an important role in immune function, the ascorbic acid found in lemons can also help wound healing, and is an essential nutrient in the maintenance of healthy bones and connective tissue.

Citrus flavonols in lemons are used as an aid in digestion to stimulate and help purify the liver; lemon juice is used traditionally to support digestive hydrochloric acid in the stomach to further aid digestion.

Vitamin C and other antioxidants that are found in lemons also combat free radical damage caused by UV exposure and environmental toxins that are responsible for the many signs of aging. Lemon water purges toxins for the blood and helps keep skin clear.

While the tartness of a lemon may make them seem acidic, lemons are one of the most alkalizing foods for the body. Because lemons contain citric and ascorbic acid, they actually help to alkalize the blood. And this is key to good health, It has also been shown that people with a higher alkaline diet lose weight faster and lemons are also high in pectin fiber, pectin fiber helps fight hunger cravings which aids in weight loss, Starting the day off with a glass of lemon water can put you on track to start the day off on a healthier path!

The other added benefit to lemon water is that the scent is refreshing and energizing, so drink up and watch the benefits begin!

© Copyright 2013 Gina Mastrogiovanni

For more Health and Fitness tips go to www.fithealthyandfabulous.com

Disclaimer: The information in this blog is for educational purposes only and should not be used as a substitute for the personal care of a doctor. Please remember to always consult your healthcare provider before beginning a new fitness or dietary program.

What exactly is Carrageenan?

Carrageenan is a heavily discussed ingredient in the holistic and alternative medicine world, it is considered to be an indigestible polysaccharide that is derived from red seaweed, which is processed to stabilize and thicken ingredients while preventing separation of the product, the problem is it is being linked to inflammation, stomach irritation, and even cancer and has been studied and found to be a cause of tumors.

I have done extensive reading and studies on this ingredient due to a family member having cancer, it is an ingredient in many so called "natural" products but the problem is red seaweed is natural what they do to it is not! 

Please read the ingredients in what you buy, I found Carrageenan in soy milk, almond milk, yogurt and even dried products such as hot cocoa, just to name a few and every one of these products were listed as All Natural! 

One of my family members had lung cancer and of course being a health coach I wanted to help her to eat healthy and naturally through the treatment and recovery process to help her develop good eating habits to follow after she was finished. I assessed her dietary habits and discovered that she had a bowl of ice cream every night for years, in my research of her food intake and health profile I discovered that carrageenan is in almost every ice cream product I found. There is much more that needs to be researched on this ingredient but I feel it is best for people to stay away from this additive if they can until there is more research completed.

The following is a great article, courtesy of Prevention Magazine to give you more information too!

http://www.prevention.com/food/healthy-eating-tips/carrageenan-natural-ingredient-you-should-ban-your-diet

© Copyright 2013 Gina Mastrogiovanni

Disclaimer: The information in this blog is for educational purposes only and should not be used as a substitute for the personal care of a doctor. Please remember to always consult your healthcare provider before beginning a new fitness or dietary program.

Succeed At Your Health and Fitness Goals in 2014!

The secret to a Successful New Years Resolutions is to first choose an attainable goal that will work for you. Choosing to make a fitness resolution year after year that you may have been unsuccessful at in the past only sets you up for frustration and failure.

The average success rate for New Years resolutions is a just 20 percent but do not let that discourage you, there are ways to assure that you will be in that 20 percent category. Here are a few suggestions to get you on your way to your own personal success and how to enjoy exercise and a healthier lifestyle.

First of all, fitness and a healthy lifestyle need to be a part of your everyday life and you need to give yourself a break and realize that results take time and a lot of effort on your part, most experts agree that it takes about 21 days to create a habit and six months for it to actually become part of your everyday life and you need to mentally prepare yourself and get motivated for your fitness success.

Most people focus on the SCALE and the number that they see for their weight, I consider this to be one of your "BAD" habits and it should be the "FIRST" resolution that you make and keep :) Watching the scale will make you lose focus on your goal because you are too focused on what you consider negative, which is your weight and the number on the scale. Remember muscle weighs more than fat and weight training increases bone density, muscle mass and strength while burning fat!

My advice to people who really want to achieve their fitness goals for 2014 is to start training now. Don't wait until January when you already have overdone all the extra food, holiday cheer and parties that come with the holiday season. That will only leave you feeling bad about your weight and excess calories, which can set you up to fail.

The 20 percent who succeed start slow and gradually, making the necessary adjustments that it takes to succeed with their fitness goals over time. Enjoy the holidays, your family and friends and begin your exercise program now by exercising as you go through the season’s festivities, it will help burn those extra calories and even reduce the stress of all the extra responsibilities that come with the holiday planning of the season and it has the added benefit of increasing your energy too!

When 2014 is here you will be ready for the NEXT level of your fitness goal! Happy Holidays everyone!

For more Health and Fitness tips go to www.fithealthyandfabulous.com


© Copyright 2013 Gina Mastrogiovanni 

Get Fit, Stay Motivated and Have Fun with your Friends

Some of us need a little extra motivation and support to get our workouts done and most of us find it challenging to find the time for everything that we need to do in a week, with work, kids and all the things that need to fit into our busy schedules everyday. Today's lifestyles are fast paced and can be unhealthy due to the fast pace, stress and rushing around all the time, making it even more important to take the time to stay physically fit and emotionally healthy!

You can make fitness and getting healthy a group activity amongst your friends, the price of a private session with a certified personal trainer may not be affordable to everyone but it can be if you get a group of friends together for a small group private training session. It is a great way to spend time with your friends and get your workouts in a few times a week; you are also more likely to stay on track because the members of your group will encourage and motivate each other to work harder to get fit and reach each other’s goals.  Working out in a small group provides support and accountability in a structured environment. It also has a high success rate because people do not want to let their friends down which is a great way to adhere to an exercise program. This type of training also gets you the individual attention that you would get with a private personal trainer at a fraction of the cost. I never train more than four people in my small group sessions, this way I can provide the extra time and attention for each person in the group to help them reach their personal fitness goals. They can have fun with their friends while I keep watch on their form throughout the training session. Too large of a group is not recommended for this type of fitness training because your personal trainer should watch your form and keep you focused to avoid injuries.

So what are you waiting for? If you have been procrastininating about where and when to start, dislike working out at a crowded commercial gym or have hit a plateau in your current fitness program, this is the type of workout for you. There is no excuse, call up a few friends, and find a personal trainer, but remember always work with a educated trainer with a top certification in their field such as National Academy of Sports Medicine (NASM) National Strength and Conditioning (NSCA) The American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM) to name a few. Best of luck and success with your fitness goals. 

For more Health and Fitness tips go to www.fithealthyandfabulous.com

Disclaimer: The information in this article is for educational purposes only and should not be used as a substitute for the personal care of a doctor. Please remember to always consult your healthcare provider before beginning a new fitness program. 

Stop Making Excuses; Use Your Energy To Get Fit!

I constantly hear “ I just cannot find the time to exercise” Trust me you have to make the time, what happens if you get sick from living an unhealthy lifestyle or you get hurt due to lack of exercise, circulation and flexibility, this is something that I see all the time, overweight or unfit people that have knee and back injuries not to mention all the other medical conditions that come with unhealthy living such as diabetes, the list goes on. Now they have to find time for surgery, rehabilitation and being out of commission! Why not start now and avoid the inevitable?

I am fit because I choose to be! I was not born this way, I have to work at it and make the time not the excuses to stay fit and healthy! I eat clean, get up early, make sure that I get to the gym, I exercise outside every chance that I can, add to that, I work full time, volunteer with several dog rescue groups, travel to Mexico to work at sterilization clinics for population control of dogs, maintain a Facebook page called "Rescue Me" for dogs in need of homes and I also write a local article about all things dog! And honestly, on the weekend I would like to sleep in BUT it is not an option if I want to stay healthy and fit. I know it is not easy, but we all need to consider what is best for our bodies and just do it without all the excuses that are stopping us!

Here are a few tips to help you on your way to a healthier lifestyle.

Friends and family are a big part of our lives. Do your friends call you to take a walk or an exercise class or are they more likely to plan dinner dates that include food, alcoholic drinks and desserts? Here is where you can take the lead, you can suggest a new yoga class or small group training with a personal trainer; all it takes is one friend to suggest something new amongst the group! Work out with friends who are motivated and challenge you to get to the next level and want to be pushed just as hard by you during your workouts.

Family can learn to exercise together too, schedule time to exercise, walk, bike ride, go on a hike, or toss a Frisbee, there are also a lot of outdoor games that you can all do together that are really a lot of fun. This past summer I learned to play a game called BAGGO® it was fun and everyone laughed the whole time and we all know that laughter is a great way to stay healthy too!

I cannot say this enough, you need to be consistent in your exercise routines! 

You cannot work out only when feel like it. You will not get results without consistency, it will frustrate you and you will most like quit all together. 

Do these excuses sound familiar? I am too tired; I just got home from work. I feel sick; I didn’t get much sleep last night andon and on it goes! The reality is when you feel tired and push yourself and start to exercise you become energized and it actually improves your mood and focus. The more you exercise, the more you adapt, feeling energized and healthy you will start to look forward to exercise and having that feeling every time. Figure out what time works best for you and your schedule to get your workout in. If you keep missing your afternoon or lunchtime workouts, try exercising earlier in the morning. Do what works for you NO EXCUSES!

Hire a certified fitness trainer to jump start your workout habits, there are trainers that work out small group deals for you and your friends and if you want to train solo, ask for a special package price.

Drink plenty of water, dehydration causes fatigue, reach for a glass of water not coffee when you feel tired!

Set your mind to succeed, no excuses! Good luck!

Disclaimer: The information in this blog is for educational purposes only and should not be used as a substitute for the personal care of a doctor. Please remember to always consult your healthcare provider before beginning a new fitness or dietary program.

For more Health and Fitness Tips go to www.fithealthyandfabulous.com

The Vegetarian Diet and Protein

The most common myths about the vegetarian diet is that after giving up meat it becomes close to impossible to meet the suggested guidelines for your daily protein intake. This is just that, a myth, there are plenty of ways to get your daily protein intake without meat.

The USDA recommends that women get about 46 grams of protein a day and men get about 56. Of course athletes as well as pregnant or breastfeeding women require more.

With new programs like Meatless Monday, Americans are expected to eat 12 percent less meat and poultry than they did five years ago as reported by USA Today. Check out the recipes at www.meatlessmonday.com

Protein is essential to human growth, building muscle, keeping our immune system strong and our hearts and respiratory system healthy, meat-free protein has the benefit of generally being lower in calories and fat than the animal variety. There are other ways to get the protein we need in our diets.

Here are a few of my favorite vegetarian sources of protein:

Quinoa- My personal favorite, the perfect non-animal protein source in my opinion. It contains 9 essential amino acids that the human body needs.  I make salads with cranberries and nuts with a fresh ginger dressing, Yummy! Protein in 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein.

Spirulina- This powerhouse is packed with protein, 65-71 percent complete protein, beef is only 22%.

Hemp- This plants proteins supply you with all the essential amino acids that your body cannot produce on its own, these acids help build muscle and create more protein in the body. Protein in Hemp Seeds, 6 g per ounce.

Chia Seeds- Not as high in protein as the others, but Hemp is very rich in fiber. Fiber is filling so it creates a feeling of being full making you eat less. Protein: 4 g per ounce

Eggs (Non Vegan) You have heard it before and with good reason, the incredible edible egg! 6 grams of protein in each egg. My Personal Tip: Try to find a local organic farmer with a smaller flock that are well cared for, fed good diets and healthy happy birds! Studies show less contamination of salmonella in smaller flocks of chickens.

Other great sources are:

Almonds- a healthy handful is about 8 grams of protein

Beans- one cup is about 15 grams of protein

Lentils- one cup is about 18 grams of protein

Plain Greek Yogurt (Non Vegan)- 15-20 grams of protein per 6 ounces

Vegetables, Kale, Spinach, Green Beans and Peas, to name a few.

For more health and Fitness tips go to www.fithealthyandfabulous.com

Best of Health! Gina

© Copyright 2013 Gina Mastrogiovanni

Welcome to my blog on Health and Fitness! My goal is to help as many people as I can to lead a healthy lifestyle and be happy and content in "their" place on this earth:)

For More Health and Fitness Tips, Personal Training-Health Coaching Information Please Go To www.fithealthyandfabulous.com

* Disclaimer: The information in this Blog is for educational purposes and should not be used as a substitute for the personal care and advise of a doctor. Please remember to always consult your healthcare provider before beginning a new dietary or fitness program.