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Eat less fat, but do it wisely. We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in nine calories per gram compared to only four calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight.

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Serves:Makes approx 12 medium or 24 small sized cupcakes
Cooking time:15 minutes
 
Ingredients:
  • ½ cup skim milk
  • 1 ¼ cups ricotta cheese
  • 2 eggs
  • 1/2 vanilla bean pod (seeds only)
  • Approximately 3/16 cup cashew butter
  • 3 tablespoons agave nectar
  • 2 tablespoons baking powder
  • Pulp and seeds of 2-3 passionfruit
  • 1 cup wholegrain stoneground flour
Method:
  • Preheat oven to 350°F. Lightly grease or line muffin pans with paper baking cups. Set aside.
  • Beat cashew butter with agave nectar, then add eggs one at a time and continue beating
  • Add vanilla pod seeds, milk, passionfruit pulp, ricotta cheese and stir well
  • Fold in flour a few spoonfuls at a time
  • Spoon batter into prepared muffin pan. Fill each cup approximately 2/3 full.
  • Bake:  10-15 minutes for small cupcakes
  • 15-20 minutes for larger size

Source

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1 week, 2 days ago


Recently, the media has been buzzing with reports highlighting the correlation between prolonged sitting and declining health. The Annals Of Internal Medicine analyzed forty seven studies of sedentary behavior and their discovery was shocking: “Prolonged sitting, meaning sitting for eight to 12 hours or more a day, increased your risk of developing type 2 diabetes by 90%.[1]

Many of us spend 8+ hours each day sitting down in front of our computer screens. But that doesn’t mean we are destined for declining health, here are some tips to boost activity at the office:

·         Try walking meetings – Rather than sitting in a meeting room to brainstorm, get outside and walk while talking.
·         Standing desks – Growing in popularity, standing desks are a great alternative. Just be sure to stand on a padded mat for additional support.
·         Swap you chair with an exercise ball – Ab exercises between meetings plus improving posture? Win-win!
·         Stretch – Any activity is beneficial, so be sure to take time to stretch frequently.

We love our jobs and spend lots of time at the office. While it can be easy to get carried away in the excitement of a big project, try to remember to get up at least once an hour. Do you have any tips for staying active at the office?


[1] http://www.forbes.com/sites/jacquelynsmith/2013/02/06/the-10-best-exercises-to-do-at-your-desk/

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1 week, 4 days ago


Does exercise play a role in your weight maintenance goals? Of course it does and in order to continue that, one must stay healthy!
 
It’s much easier to lose motivation or talk yourself out of the gym when you are not feeling 100% well. The immune system is the body’s line of defense against harmful substances. Through its varied mechanisms and work of immune cells, it works to attack and keep out those foreign and problematic organisms that can cause sickness and disease. One ingredient, known as Wellmune®, is a source of beta glucans and primarily acts as complement to neutrophils, which are the most abundant immune cells in the body.
 
Wellmune® activates these immune cells, which are part of the body’s natural defenses, promoting them to respond more effectively without overstimulating the immune system. Even more interesting, there have been a total of nine clinical studies on Wellmune, some of which were done specifically on marathon runners or those participating in high intensity exercise. As a general summary, Wellmune reduced upper respiratory tract infections and cold and flu symptoms, while results also showed increases in vigor, energy levels and overall feelings of well-being.
 
To read more about Wellmune and the details of these studies, check out www.wellmune.comfor more information. 

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1 week, 4 days ago


Did you know you have little “power plants”, little “batteries” in each of your cells.  These little energy packets are called Mitochondria.  Mitochondria are central to healthy energy metabolism.  Consequently, when they do not function properly due to poor sleep habits, too much sugar and too little movement, we see a wide range of health complaints follow. 
 
What is the answer? 3 solid ways you didn’t know would protect your energy reserve. 
 
I know! I know! You have heard it all before. 
 
NOPE.  When was the last time someone told you to Get in those calories, and do it with fat?  
 
In particular you may want to add some medium chain triglycerides from coconut oil.  They are beneficial not just in energy production, but also beneficial in overcoming the “brain drain” that so many of us feel at the end of a long day.  If that wasn’t enough, MCT’s are beneficial for weight loss and satiety. 
 
What else?
 
Magnesium is essential- Meaning your body cannot synthesize it. If you cannot make it! You need to take it! Magnesium proves to be one of the more important minerals for its impact on so many metabolic pathways, including those that are important for energy.
 
Magnesium is next to Omega III Fatty acids and Vitamin D3 on the scale of importance.  Making magnesium one of the more cost effective steps you can take towards better health.
Whether you are an athlete, want better blood sugar support or a better night’s sleep, magnesium is your magic bullet!
 
Lifestyle factors like consumption of processed foods, stress, coffee and increased  consumption in alcohol will deplete your body's stores of this essential mineral. By some accounts, 80% of the adult US population is deplete. 
 
How do you know if more magnesium is necessary for your wellbeing?
 
Do you complain of...
  • Muscle cramps and spasms? While calcium contracts- magnesium relaxes.
 Get some MAGNESIUM!
  • Insomnia -Sleep much?... OR not at all?...
Magnesium is an essential part of our production of serotonin, GABA and melatonin for sleep and mental health. Think about its benefits if you feel anxious!
  • Fatigue? or lack of physical stamina?
At the root of energy production is a molecule called ATP. Its activity is DEPENDENT on Magnesium and a sufficient amount.
 
What about sugar for energy?  Won’t that work?  It tastes delicious!
 
It sure does! It is too bad the consumption of sugar is not without consequences.  One of the quickest ways to deplete your mitochondrial function is to consume too much sugar, processed foods incleading breads and cereals.  You mitochondria need to work overtime and they are doing it without the fundamental nutrients to make energy like zinc, b-vitamins and magnesium. 
 
Invariably this leads to weight gain and a sluggish metabolism.  This vicious cycle can be compounded by age related weight gain.  It is always harder to lose those last 5 pounds vs. gain them.
 
Many of us have been under the impression that our gut, and it’s flora are in poor health or balance due to our excessive weight…maybe it’s is the OTHER WAY AROUND! ?
 
Healthy Gut flora can be enough to help you “widdle that waist” and improve endurance. Studies are not sure which particular species are important- but one thing is clear- Slender people vs. Obese people have different gut flora.  In addition the medical literature supports the use of pro-biotics to help you maintain energy throughout exercise.
 
 “Even though diet will affect gut flora composition, most studies conclude that gut flora on it's own has an effect on weight and energy. Alteration of the gut microbiota can be an important part of any dietary regimen.”-Dr. Deedra Mason
 
Inflammation, energy from polysaccharides, insulin sensitivity and energy expenditure and storage are all affected by gut flora.
 
Probably the most important take away is this.  While no one will argue that a healthy diet will improve over all well-being. There is no “one-size-fits-all” there are common threads and Fat, minerals and probiotics are too frequently overlooked as a part of your “spring cleaning” for better energy!
 

Comment
1 week, 4 days ago


The winter season is still here, but that doesn’t mean you can’t spring forward with your fitness. Get a head start on everyone else by starting your warm weather workout now.

If it’s too cold for a run or you can’t make it to a fitness center, there are plenty workouts that can be done at home. Sit-ups, push-ups, jumping jacks and squats are a few simple and effective exercises that will shape you up in no time. Plug in this playlist to get you moving and on your way to fitness.

1.       La Roux – Kiss and Not Tell
2.       Duke Dumont & Jax Jones – I Got U
3.       Justin Timerlake & Timbaland – SexyBack
4.       Zedd & Selena Gomex – I Want You to Know
5.       Diddy & Keyshia Cole – Last Night
6.       Andy Grammer – Honey, I’m Good
7.       Maroon 5 – Sugar
8.       Fifth Harmony & Kid Ink – Worth It
9.       Penguin Prison – Calling Out
10.   Fergie – Fergalicious 

Comment
2 weeks, 2 days ago
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