Monday, July 20, 2015

What Is a Balanced Diet? Here’s Your Sign!



What Is a Balanced Diet? Here’s Your Sign!

By  on June 4, 2015
Everyone knows that you and your kids are supposed to be eating a “healthy balanced diet”. That’s great, but “What Is A Balanced Diet?” How exactly is a healthy balanced diet different from what most people eat? While you ultimately have to decide what the best nutrition is for you based on your lifestyle, goals, and choices, but there are several things that hold true.
A healthy balanced diet is filled with as many “real foods” as possible. That means foods that haven’t been filled with chemicals, including artificial colors and flavorings. If it comes in a box, no matter how “all natural” it is, you’re probably better off not buying it.

What Is a Balanced Diet? Here’s Your Sign!

Choosing the path of a healthy balanced diet is a lifestyle change, and can take some practice. Here are some great suggestions to get you started on your path to a healthy balanced diet.
A good way to start is to slowly eliminate packaged food to foods and meals that you create. There are a number of recipes available that will allow you to make your own foods and meals that only take few minutes up front. Another idea to keep in mind is “mason jar” recipes. These recipes allow you to prepare your meals ahead for maximum convenience while still staying on your healthy balanced diet. These recipes include salads, oatmeal’s, and more. There are plenty of other options that will allow you to put together your favorite foods once and enjoy them for up to a week without any further effort.
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Never deprive yourself of any food group. This doesn’t mean that you should be chowing down on unhealthy snacks and high-fat foods. It does mean that you shouldn’t limit yourself to fruits, vegetables, and lean meats all the time, either. It is okay to have a splurge item every once in a while. Rule of thumb eat balanced 90% of the time and you will be on the right track. Focus on eating a wide variety of foods so your body gets all of the nutrients it needs and that you are not depriving yourself of something that you really need in order to function at your optimal level.
Foods that you should be limiting are refined grains and added sugar. Added sugar, in particular, can be hard to catch! Many foods that you buy prepackaged or at restaurants contain added sugar content to help them taste better or to cover up the taste of other additives, which is one of the reasons why it’s often better to cook your own when possible. Refined grains process through your body very quickly and are turned into sugar. Whole grains, on the other hand, will keep the nutritional content of the wheat intact.
Eat the rainbow. No, not that popular candy that comes complete with a week’s supply of sugar and enough artificial colors to take you to the moon and back. Rather, eat a “rainbow” of fruits and vegetables. Different colors tend to indicate that the fruits or vegetables have similar nutrients in them. That means that you should fill your plate with all sorts of different tones. Not only is it pretty (which, according to research, will make you enjoy eating it even more), it also contains a variety of different nutrients.
Control your portion sizes. A good rule of thumb is to start by dividing the portion you would normally eat in half. To help control your portions, pay attention when you’re eating. Don’t plop down in front of your television or computer screen; instead, concentrate on the process of eating. Enjoy the flavor and texture of your foods instead of mindlessly shoveling your meal down before going back for more. Also, use this old trick: use a smaller plate to help your portions seem larger.
Try not to drink your calories with soda and other similar drinks. You often don’t realize how many calories there really are in your favorite coffee drink or that soda that you drink by the bottle, but it can pack on the pounds fast. When possible, drink water–and lots of it! Staying hydrated is one of the most important things you can do for your body. The only caloric drink that would be highly recommended is a total nutrition shake. These can be used for a healthy snack or meal replacement when used with a recipe.
Implement these suggestions and you will be on your way to creating a healthy balanced diet that fits your lifestyle.
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Contributor
Getting Fit
Getting Fit Together contributors are some of the brightest minds in the health, fitness, and wealth industry. Come back often to learn from our top contributors.

Sunday, July 5, 2015

3 Day Detox Cleanse: A Healthy One



3 Day Detox Cleanse: A Healthy One


3 Day Detox Cleanse is the latest hype for kicking off a healthy lifestyle. The question is…are they really good and are they healthy.
Everyone wants to see results fast! Kick starting the weight loss process can help you feel better about yourself and where the process is going go. Unfortunately, many so-called cleanses are not that healthy and leave you feeling sluggish, slow, and deprived. Juice fasts and liquid cleanses tax your body. They’re hard on your organs and create a rebound effect when you return to normal eating. In general, the weight lost from these types of cleanses are really just water weight. Sure, it works to get you into a special dress for a party or your skinny jeans for a special date, but you want long-term results that will keep your body healthy and make you look and feel better than ever.

3 Day Detox Cleanse: A Healthy One

Well you no longer have to feel that way or have those issues when doing a detox cleanse. The 3 Day Refresh is a healthy cleanse that may help flatten your belly and fit into your clothes better while still giving your body the vital nutrients it needs in order to function.

Here’s how it works:

The 3 Day Refresh is simple. You start off your day with a serving of Shakeology and a fruit for breakfast. Shakeology comes in six different flavors, so not only will you be able to find one that you’ll love, there are over 101 recipes that you can create!. Mid-morning you will use the Fiber Sweep Drink. No worries, it is not one of those run to the bathroom drinks. Then for lunch you will enjoy a variety of vegetables, a healthy fat, a fruit and drink the Vanilla Fresh Protein Shake which is packed full of nutrients and protein that your body needs. In the afternoon you will have an afternoon snack of vegetables and a choice off the healthy fats list. You will then finish out the day with dinner. Dinner will include a selection from one of the many amazing meal recipes and a second Vanilla Fresh shake. This program is designed to help naturally remove waste and toxins from your body. You feel full, satisfied, and ready to take on your day with more energy and enthusiasm than ever before.

Can it be done more than once?

The 3 Day Refresh is a fantastic program that is designed to rid your body of impurities. It’s not designed as a long-term solution, and therefore should not be repeated over and over again. Though you may do the 3 Day Refresh quarterly or even on a monthly basis to kick off each month. It has been reported that people who have used it more than once find themselves losing more weight and finding more energy each time.

http://www.gettingfittogether.com/3-day-detox-cleanse-a-healthy-one/#!14

Tuesday, June 30, 2015

How to Stay Fit and Healthy


What is Your Mission? Do you ever feel like you don't know where to start? Here are 8 great tips, pick a couple and gently and consistently move in the right direction. Small changes compounded over time make a huge difference in our lives. You didn't get to where you are in a day and you won't see huge changes after 1 day either. Just commit to changing some of your habits now and stick with it, slowly add in a few more as you go. :)


People often get overwhelmed when thinking about “How to Stay Fit and Healthy”. Staying Fit and Healthy really doesn’t have to be a big process. It is the little things that you can choose to do each day that add up to being fit and healthy. There are many elements to a healthy lifestyle and choosing to make several small health-conscious changes can make all the difference. Use these tips as a guide to help you start your journey to getting on or staying on the path of being Fit and Healthy.


  1. Kick Your Bad Habits!
Start with just a few and work your way up. You know what bad habits are, and you know that you are choosing to do them. Put your health first! Make a list of all things in your life that you know to be unhealthy (i.e. smoking, drugs, drinking, high fat foods, high sugar foods, and more). Categorize the worse ones in a category of “Quit” and the others in the category of “Can have in moderation”. If you want to Stay Fit and Healthy you need to create your lists. Things on the moderation list are doable, as long as the majority (85-90%) of your choices are mindful and healthful. If you need help with making mindful healthy choices you may want to get a Free Coach that can help you stay on track and stay motivated with the changes you are making.
  1. Sleep
Sleep tremendously affects physical, emotional, and mental health. Many of us do not get enough. You really need a minimum of 6-8 hours of sleep per night. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones, the immune system and cardiovascular system and health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.
  1. Exercise
Movement and exercise is an important part of being and staying fit and healthy. We are meant to move and be active. Cardiovascular exercise helps to strengthen the heart and lungs. Strength/Resistance training helps to strengthen the muscles. Balance and Flexibility and Stretching helps aid in body mobility, recovery, and reduces the risk of injury. Exercise also improves circulation, body awareness, and can help in combating depression, as well as other diseases. Beachbody offers many amazing exercise programs that incorporate strength, cardiovascular, and stretching. These programs are set up to progress your fitness in a safe manner, and you can do them from the comfort of your home.
  1. Eat Healthfully
Making fresh fruits, vegetables, and whole grains the main part of your overall diet can really help you Stay Fit and Healthy. You may also include lean sources of protein such as poultry, fish, tempeh, and beans. Eating balanced and portioned meals is what helps you balance a Fit and Healthy life. It is also good to stop eating before you feel very full. Give yourself a chance to digest your food and take in the nutrients. You also want to each 5-6 smaller meals throughout the day. This would be your breakfast, lunch, dinner, and a mid-morning and mid-afternoon snacks. A healthy breakfast is needed to start your day off right. It sets you up and gives you the energy and fuel for optimal mental and physical performance. Eating breakfast will help you maintain blood sugar levels, healthy weight and you will be less likely to overindulge later in the day. When thinking about snacks, you want to eat whole foods such as fruits, vegetables, nuts or a total nutrition shake like Shakeology. Avoid highly processed foods that contain artificial sweeteners or colors, hidden sugars or excessive fat.

How to Stay Fit and Healthy

  1. Drink Water
The majority of our bodies are made of water. Most fresh fruits and vegetables contain water that will help to keep our bodies hydrated, but fresh, clean, plain water is still the best and healthiest beverage for maintaining a healthy hydrated body. It is the most natural cleanser for our organs and digestive system. Being hydrated is crucial for proper brain function, proper physical function, as well as for helping to flush toxins out through the skin (perspiration) and urine.
  1. Reduce Stress
Stress can cause a myriad of problems, from heart trouble to digestive problems. Many people do not know how to manage their stress. The best forms of managing stress isregular exercise, healthy nutrition, meditation, doing things you enjoy, appropriate boundaries, spirituality, and being in nature. All of these things can help alleviate the harmful effects of stress on the body. It is also important to take breaks (vacations, mini-vacations, days off), and surround yourself with people who support you.
  1. Express Yourself
It is not healthy to keep emotions bottled up inside. This can lead to mental and emotional stress, as well as physical symptoms. Unexpressed feelings and emotions have been known to be a cause to depression, sleep problems, eating disorders, and even physical pain. Learn to talk about your feelings and emotions, or express them through some sort of art. Another good tool is writing down thoughts and feelings. This is a good way to express things you may find hard to say.
  1. Consistency and Moderation
In order to maintain a Fit and Healthy lifestyle, it is important to have consistency. Consistency will lead to the big picture results you want to obtain. Again, remember to make changes one at a time. Don’t make too many changes at once or you will risk relapsing into old habits. Making these choices and having them be a part of your daily life will help you to reach your health goals.
Now you know How to Stay H

Friday, June 26, 2015

Healthy Dinner Ideas: Easy Peasy!




Healthy Dinner Ideas: Easy Peasy!


http://www.gettingfittogether.com/healthy-dinner-ideas-easy-peasy/#!14 


Are you breaking into cold sweats because summer is just around the corner and you are thinking about bikinis and shorts? Well you’re definitely not alone. How about coming up with Healthy Dinner Ideas? Fear not! You haven’t missed the boat yet. You can get your body back into summer shape and you can still do it the good old-fashioned way, with balanced nutrition and exercise. The best part is unlike the old days, you don’t have to spend months and months waiting for results. If you couple these healthy dinner ideas with workouts like The 21 Day Fix Extreme, you’ll be summer-ready in a few weeks.

Healthy Dinner Ideas: Easy Peasy!

Check out this seven day healthy dinner idea meal plan:

Monday: Quinoa Salad with Salmon:
  •        8-ounce Salmon fillet (skin-on)
  • Salt & Pepper to taste
  • 1 tablespoon olive oil
  • 1/2 cup uncooked Quinoa
  • 1 cup halved grape tomatoes
  • 1 cubed cucumber
  • 1/2 cup red onion (optional)
  • 1/2 cup chopped basil
  • 1/4 cup red wine vinegar
  • 1/4 cup extra-virgin olive oil
Cook Quinoa according to box directions. Season salmon, heat a tablespoon of oil over high heat. Cook the salmon skin side down for 2 minutes. Lower heat to medium and cook for 3-4 more minutes until skin is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat, flake apart, and add all ingredients including cooked quinoa to a bowl. Gently stir all ingredients together.

Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce
  • 1 lb. lean turkey
  • 1 onion
  • 1 tbsp. olive oil
  • tsp. garlic powder
  • 1 tbsp. Worcestershire sauce
  • 1 jar prepared spaghetti sauce
  • 1 lb. whole wheat spaghetti noodles
Saute’ onion for five minutes in olive oil, add ingredients through 5, and boil noodles in salted water per box directions. Serve one cup of noodles with one cup of sauce.

Wednesday: Turkey Taco Salad
  • 1 lb. lean ground turkey
  • 1 package of Lawry’s Taco Seasoning
  • 1 tbsp. olive oil
  • 1 can vegetarian fat-free refried beans or black beans
  • 1 cup low-fat shredded mexican cheese blend
  • 1 cup prepared salsa or pico de gallo
  • 1/4 cup low-fat sour cream
  • 1 bag shredded lettuce (lettuce of your choice)
Sauté turkey in olive oil with seasonings until brown. Heat beans. Assemble with lettuce as the base, top with taco meat, beans, cheese, salsa, and sour cream. Enjoy!

Thursday: Grilled Pork Loin Medallions with Garlic Lemon-Pepper Asparagus
  • 1 pound boneless pork loin cut into 1/4 inch medallions
  • salt & pepper to taste
  • 3 tbsp. olive oil
  • 2 garlic cloves
  • 1 bunch of asparagus
  • 1 tbsp. lemon-pepper seasoning
Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add pork to grill pan and grill for 3 minutes on the first side, and 2 minutes on the other side. Add asparagus to a large saute pan with 1 cup of water for 5 minutes. Drain water, add remaining olive oil, and season with minced garlic and lemon-pepper seasonings. Cook about 2 more minutes or until desired level of doneness.

Friday: Grilled Chicken with broccoli and corn
  • 1 cup Lawry’s Herb & Garlic 30 minute marinade
  • 2 boneless skinless chicken breast
  • 1 tbsp. olive oil
  • 2 ears of corn
  • 2 cups of broccoli
Marinate chicken for 30 minutes. Shuck corn and lightly coat with olive oil then wrap corn in foil. Add marinated chicken to a hot grill along with foil wrapped corn. Grill chicken until a meat thermometer reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five minutes while allowing the chicken breasts to rest.

Saturday: Summer Spaghetti with Light Caprice Salad
  • 1 lb. angel hair or spaghetti (thin spaghetti) noodles
  • sliced summer squash
  • sliced zucchini
  • 2 carrots (shaved or peeled into thin strips)
  • 2 cloves minced garlic
  • 1 container cherry or grape tomatoes halved
  • 1 bunch of basil
  • 2 large beefsteak tomatoes
  • 1/3 cup low-fat mozzarella cheese
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • salt & pepper to taste
Boil salted water. Saute ingredients 2-5 in a tbsp. of olive oil for 6 minutes. Add cherry tomatoes and half of the amount of basil for 2 minutes. Add noodles to water, boil no more than 6 minutes. Drain noodles and add to saute pan. Add tbsp. olive oil. Toss to combine.
Cut remaining basil into strips. Slice beefsteak tomatoes, sprinkle with mozzarella cheese and basil strips, drizzle with remaining oil, 1/4 cup of balsamic vinegar, and salt and pepper to taste.
Sunday: Sirloin Steak Kebabs with Grilled Polenta
  • 1 lb. boneless sirloin steak cut into cubes
  • 1 red bell pepper
  • 1 red onion
  • 1 zucchini
  • 1 squash
  • 1 pint cherry tomatoes
  • 1/4 cup olive oil
  • 18 ounce tube prepared polenta
Cut vegetables (other than tomatoes) and meat into even 1 inch pieces to ensure they cook at the same rate. Prepare kebabs alternating with meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil, and season with salt and pepper. Cook polenta and kebabs on a hot grill. Start polenta first, after about 10 minutes add kebabs. Grill about 5 minutes per side.
Having a Beachbody isn’t out of reach this summer! Try these Healthy Dinner Ideas and you will be energized and be able to conquer any fitness routine and make your goals a reality.

Friday, June 19, 2015

Workout Routines for Women: Change Focus from Thin to Toned



http://www.gettingfittogether.com/workout-routines-for-women-change-focus-from-thin-to-toned/#!14

Workout Routines for Women: Change Focus from Thin to Toned

By  on June 3, 2015
So the question of the day is, what are the best Workout Routines for Women. Men and women seek out very different routes when looking to get healthy. Most men are look to lift weights, building muscle, and tone their bodies, while most women simply focus on cardio to get thin.
Unfortunately, it should not be focused this way. If you work out with the right program that combines lifting weights and cardio you will create a healthy body that is toned and the proper weight. When that is the focus, that will create the appropriate weight and a healthy toned body. Remember success is not always the number on the scale, but really about how your clothes fit. As you lose weight and gain muscle your weight will fluctuate but it is what your body composition is doing that makes all the difference.

Workout Routines for Women: Change Focus from Thin to Toned

When you’re designing a workout plan, you should make sure that you incorporate weight lifting and other toning exercises. In fact, the most effective plan is to have cardio, resistance training, and a balanced nutrition plan.
Here’s good news, there are plenty of workouts that can be accomplished without the need to buy special workout equipment. If you have comfortable clothing that’s easy to move in and good athletic shoes, you’re already good to go! Using your body weight can be a good way to begin a training routine that will shape and tone your body.
So how do you get started? With a proper warm-up of course. A good warm up with calisthenics and dynamics moves is always the way to go. This means lightly jogging in place for a few minutes; do some jumping jacks; or turn on your favorite music and dance.
Now it is time to move on to an exercise routine that focuses on toning and cardio, or toning one day and cardio the next. The more you mix it up, the more likely you are to have results. A couple of options for fast results include the 21 Day Fix, which is designed to get you toned and back into shape fast. There is also Beachbody On-Demand which gives you access to a vast library of programs that allows you to find a workout that best suits your goals. Beachbody On-Demandallows you to change things up whenever you get bored. This will help keep you moving and motivate you to achieve your goals.
Finish it out with a Cool down. Once you’ve completed your worked out you don’t want to just stop. Instead, take a few minutes to stretch, relieving the tension in muscles that you’ve just worked hard.
Utilizing these program suggestions will help shift your focus from simply weight loss to toning. This shift will help you reach your goals and gain greater results.

Shakeology GFT Micro




Contributor
Getting Fit
Getting Fit Together contributors are some of the brightest minds in the health, fitness, and wealth industry. Come back often to learn from our top contributors.

Saturday, June 13, 2015

Understand Why You May Be Gaining Weight While on a Low Fat Diet

Understand Why You May Be Gaining Weight While on a Low Fat Diet


When it comes to losing weight, most people turn to a low fat diet thinking that is the best route to go. However there really is no reason to go on a low fat diet, or an all meat diet, or any other fad diet that is out there. Losing weight is about eating balanced nutrition. Fad diets will only create weight loss for a short period of time if at all. It typically just leads to yo-yoing, and most gain all their weight back or more.
First thing you want to be doing is paying attention to your nutrition and portion sizes even when you don’t have weight to lose. This helps you maintain your weight and prevention is always better than having to lose the weight. Ultimately you are here because you do have some weight to lose. Here are a few tips that will help you make sure that you have an understanding why you may have put on weight but also information about putting the right nutrition into your body.

The first thing you want to figure out is exactly why you’re gaining weight. What have you been doing or not been doing that could have led to the weight gain? Are you exercising or exercising less? Are you taking any new medications? Did you start taking birth control? Do you suffer from hypothyroidism? These are all things that can lead to gaining weight. Understanding where you weight gain is coming from will help you establish a path of nutrition that will work best for you.

Dos and Don’ts of Balanced Nutrition

Don’ts
  1. Fast Food. Everyone knows that eating fast food is bad for you. Most fast food meals contain more than a thousand calories, which would consist of half or more of your total calorie intake for a day.
  2. Fried Foods and Desserts. You need to think about whether you’re the kind of person who tends to splurge on fried foods or sweets. Figure out your weaknesses and you’ll know what you need to avoid most of the time.
  3. Late Night Snacking. A good recommendation is to not eat two hours prior to bedtime. Snacking late at night can pack on the pounds.
Dos
  1. Keeping a journal. If you’re not entirely sure where you’re going wrong, you can figure this out by keeping a journal of everything you eat.
  2. Eat 5-6 Smaller Meals Every 3-4 hours. This will keep your metabolism working properly and keep you from being very hungry, which can lead to unneeded snacking or choosing snacks that may not be healthy.
  3. Sleep 7-8 Hours Every Night. This will help to keep your hormone ghrelin at optimal levels. Excess levels may result in weight gain.
  4. Utilize a Total Nutrition Shake for a Snack or Meal Replacement. High quality total nutrition shakes can provide you all of your daily nutritional, and make a great snack or meal replacement when used in a recipe to meet your caloric needs. Shakeology is a high quality nutrition shake that has been known to increase your energy, make you feel healthier, as well as improve digestion and regularity. Plus Shakeology comes in six different flavors and tastes amazing.
  5. Cut out the unhealthy foods. With that said find replacements for those foods that really do satisfy you. Check out some of these healthy meal and snack ideas.
So no fad diet is needed. You will stop gaining weight and lose weight by creating a healthy balanced nutrition plan that you enjoy.