Few exercise modalities offer such scope for health improvement as yoga. Yoga exquisitely blends techniques which promote muscle tone, flexibility, proper breathing, mental clarity, stress relief and peace. Yoga was traditionally used as a path to spiritual enlightenment, yoga is valuable to people of all faiths and is practiced more commonly in western society for its physical benefits. However, many people find as they delve deeper into their practice that there is an attraction to explore their mind/body/spirit connection.
Yoga is the perfect exercise for families. There are many different styles and modifications to challenge anyone within your family.
An essential aim of yoga is to harmonize the body and mind through breath and movement. Significant mental focus is required to perform yoga postures, which effectively clears the incessant ‘chatter’ in our minds. Full movement also massages vital organs and promotes detoxification and oxygenation from head to toe.
In addition to general health benefits such as strength, flexibility and relaxation, yoga can be applied therapeutically. Back pain, arthritis, hypertension, headache, pre-menstrual tension and asthma can be improved under the guidance of a qualified yoga teacher. An advantage of yoga is that people of all ages and fitness levels can work at their individual intensity to attain benefit. The emphasis is not on what you can do, rather on how you do it and how often you practice. Results are surprisingly swift to manifest and people soon feel lighter, happier and healthier.
Are you interested in yoga for your family? Join our weekly Family Fitness Workout and begin your practice today!
Thursday, February 28, 2013
Nature's True wonder food!
Seaweeds are one of nature's true wonder foods! They are one of the most nutritionally dense plants on the planet and also the most abundant source of minerals in the plant kingdom as they have access to all the nutrients in the ocean.
Being a superfood, a little goes a long way!
Kelp - Kelp, also known as brown algae, is the most common seaweed found along the ocean shores. Due to its thick leaves it is perfect for a hot seaweed bath. It is also available in supplement form.
Dulse - Dulse is a red seaweed and can be bought either whole or as flakes. Dulse sold as flakes does not need to be soaked and can be added straight to any meal. Whole dulse is better soaked, drained of water, and sliced before adding to your dish. It is great to use as seasoning on salads, vegetables and soups.
Arame - Arame is a ‘black’ stringy looking seaweed. It needs to be soaked for a few minutes before it is added to cooking, where it will double in size. It can be added to any grain dishes, stir fries, soups, salads and curries.
Wakame - A deep green seaweed, wakame is sold fresh or dehydrated. It tastes best when hydrated in water for a few minutes before being used. Sprinkle in soups, stocks, stews, stir fries or savory dishes.
Kombu - Used in Japan for centuries as a mineral rich flavour enhancer. Add a strip of kombu when cooking beans to make them more digestible and to reduce gas. Add a strip of kombu to your sprouts when soaking them to allow them to soak up the minerals.
Being a superfood, a little goes a long way!
Benefits of Seaweeds
- Blood Purifying: The chemical composition of seaweeds is so close to human blood plasma, that they are excellent at regulating and purifying our blood.
- High in Calcium: They can contain up to 10 times more calcium than milk and 8 times as much as beef.
- Alkalizing:They help to alkalize our blood, neutralizing the over-acidic effects of our modern diet.
- Have Powerful Chelating Properties: They offer protection from a wide array of environmental toxins, including heavy metals, pollutants and radiation by-products, by converting them to harmless salts that the body can eliminate easily.
- Contain Anti-oxidants: Seaweeds contain lignans (naturally occurring chemical compounds) which have anti cancer properties.
- Detoxifying: They are rich in chlorophyll (the pigment that makes some seaweeds green) which is a powerful, natural detoxifier that helps to draw out waste products.
- Boost Weight loss: Seaweeds play a role in boosting weight loss and deterring cellulite build-up. Their naturally high concentration of iodine, helps to stimulate the thyroid gland, which is responsible for maintaining a healthy metabolism. At the same time, its' minerals act like electrolytes to break the chemical bonds that seal the fat cells, allowing trapped wastes to escape.
Different Types of Seaweeds That You Can Enjoy Everyday
Nori - Nori is best known as the seaweed used to make sushi rolls. You can make your own at home, but make sure you use the untoasted nori sheets for maximum nutrient content.
Kelp - Kelp, also known as brown algae, is the most common seaweed found along the ocean shores. Due to its thick leaves it is perfect for a hot seaweed bath. It is also available in supplement form.
Dulse - Dulse is a red seaweed and can be bought either whole or as flakes. Dulse sold as flakes does not need to be soaked and can be added straight to any meal. Whole dulse is better soaked, drained of water, and sliced before adding to your dish. It is great to use as seasoning on salads, vegetables and soups.
Arame - Arame is a ‘black’ stringy looking seaweed. It needs to be soaked for a few minutes before it is added to cooking, where it will double in size. It can be added to any grain dishes, stir fries, soups, salads and curries.
Wakame - A deep green seaweed, wakame is sold fresh or dehydrated. It tastes best when hydrated in water for a few minutes before being used. Sprinkle in soups, stocks, stews, stir fries or savory dishes.
Kombu - Used in Japan for centuries as a mineral rich flavour enhancer. Add a strip of kombu when cooking beans to make them more digestible and to reduce gas. Add a strip of kombu to your sprouts when soaking them to allow them to soak up the minerals.
When sourcing or buying seaweed, choose certified organic brands where possible. Seaweeds will absorb the properties of the water in which they are grown, so you want to ensure that they have been grown and harvested in unpolluted waters that are pure, and free from harmful chemicals.
Friday, February 22, 2013
Baba Ghanoush
This is a perfect snack or an appetizer, I have used it for dinner too along with grilled chicken.
1 large eggplant
3 garlic cloves, minced
1/4 cup tahini (sesame seed paste)
3 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
Pierce the eggplant all over 30 to 40 times with a toothpick or small skewer. Roast on a grill or under a broiler for 15-20 minutes until charred and softened. Then, turn once to char and soften the second side. Cool to room temperature. Slice the eggplant into halves vertically. Scoop out the flesh and place in a food processor. Add a little of the charred skin, the garlic, tahini, lemon juice, salt and cayenne pepper. Purée until smooth. Serve with pita crisps.
Pita crisps:
3 pita bread rounds
Cut each pita bread into halves, then split horizontally to form 4 single-layer pieces. Cut each piece into 3 triangles. Arrange the pita pieces on a baking sheet in a single layer. Bake at 300 degrees for 10 to 12 minutes, or until crisp and lightly browned.
1 large eggplant
3 garlic cloves, minced
1/4 cup tahini (sesame seed paste)
3 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
Pierce the eggplant all over 30 to 40 times with a toothpick or small skewer. Roast on a grill or under a broiler for 15-20 minutes until charred and softened. Then, turn once to char and soften the second side. Cool to room temperature. Slice the eggplant into halves vertically. Scoop out the flesh and place in a food processor. Add a little of the charred skin, the garlic, tahini, lemon juice, salt and cayenne pepper. Purée until smooth. Serve with pita crisps.
Pita crisps:
3 pita bread rounds
Cut each pita bread into halves, then split horizontally to form 4 single-layer pieces. Cut each piece into 3 triangles. Arrange the pita pieces on a baking sheet in a single layer. Bake at 300 degrees for 10 to 12 minutes, or until crisp and lightly browned.
Tuesday, February 19, 2013
Grand Opening!
We will be opening our new FAF store on March 1, 2013!.
You will have access to over 50 different health, fitness and wellness products right at your fingertips!
Sign up for our FAF newsletter and receive discounts!
Our mission at Fitness Productions is to keep you informed of new research trends in health and fitness and to design the right fitness products to give your family what you need to keep kids active and families healthy.
Health Coaching
Custom designed wellness program to fit the needs of YOUR family
We are the pulse of health, fitness and nutrition, keeping you and your family living a healthy and fit lifestyle. We have received top honors in designing exercise programs for kids, teens and adults, individually and as a family. With our Online Health Coach Training Program we will customize an exercise and wellness program to fit your family lifestyle for every member of your family from 3-93 years old, and all athletic abilities. The coaching process is a step-by-step, easily integrated and proven method for improving your health, nutrition, fitness level, overall wellness. Guaranteed. Our clients consistently report that they have met and exceed their goals within 3 - 6 months of working with Kimberly (phone or in-person).
You'll have a new passion for life, as well as the motivation to keep making positive changes, even after you complete your coaching.
Think of how much your family can benefit when a ”road map to health” is designed to fit your unique family culture. The pattern of lifestyle you live today will be passed on to your children through their adulthood. Start living each day with vibrant energy and a more healthful lifestyle!
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. What is your relationship with food? What obstacles stand in your way to leading a more healthful life? Does lack of sleep or low energy prevent you from exercising? As we work together, we will look at how all parts of your life affect your health and family as a whole unit.
My approach is not to dwell on calorie counting, or good food verses bad food, but an approach to the benefits your body receives with whole, real food. I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding.
Together we’ll work to reach your health goals in areas such as achieving optimal weight, reducing food cravings, increasing sleep, and maximizing energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and your family and implement lasting changes that will improve your energy, balance and health.
Receive a Gift from FAF!
Our Fit American Family community is growing, but we don't want to stop here, we want to spread the word on healthy food choices, fun family fitness and total overall wellness to families across the United States. For each family that signs up for our newsletter you will receive a FREE GIFT every month! So please help us by telling your friends about our website, "like" us on Facebook and sign up for our weekly newsletter.
We have some great gifts just for you!
Wishing you a beautiful and healthful day!
Kimberlyp.s. We NEVER share your private information with ANYBODY!!!
We have some great gifts just for you!
Wishing you a beautiful and healthful day!
Kimberlyp.s. We NEVER share your private information with ANYBODY!!!
Monday, February 4, 2013
Five Secrets for Winter Health and Energy
Do everything in your power to avoid getting sick. There is nothing that will sap your energy more than being ill. Colds and flu seem to spike during the winter months.
1. Wash your hands with warm soapy water. Lather the soap on your hands for 30 seconds, don't forget to get underneath your finger nails. Keep a nail brush by your sink.
2. Get plenty of rest and drink lots of water. Allowing your body to rest will strengthen your immune system. Staying hydrated will keep your nasal passages hydrated too. If you feel stuffy, use a Nettie Pot, it works wonders.
3. Get outside and breathe fresh air and while your outside exercise! Maintain and shake up your exercise routine, besides keeping your body in shape, exercise has been shown to prevent depression and lift the moods of those feeling down. It also helps keep your immune system working efficiently.
4. Eat winter foods! There is a reason why these powerfoods are only in season in the cold winter months, they help to strengthen our bodies natural defenses. Enjoy a variety of winter foods. From hearty root vegetables to bright, sweet citrus fruits, winter produce offers a surprising range of flavors. Winter squashes such as acorn, butternut and spaghetti, are low in calories, high in health-promoting vitamins, and easy to cook. Apples and many citrus fruits such as clementines and grapefruits are often at their sweetest when temperatures are cool. Experiment with vegetables that you may not have tried cooking before, such as beets, broccoli rabe or Brussels sprouts.
5. Enjoy the winter weather, spring is right around the corner!
Remember there is no such thing as bad weather only poor choice in clothing! My Norwegian grandmother would repeat this to me, especially during the winter months! I guess she would know have you ever experienced 23 hours of darkness in the winter, if not, you should take a trip to Norway in February!
the zen of doing
“Before enlightenment; chop wood, carry water. After enlightenment; chop wood, carry water.” ~Zen proverb
Post written by Leo Babauta. Follow me on twitter or identica.
In the chaos of the modern world, there is a beauty in simply doing.
We’re buffeted wildly by whatever emails, conversations, news, events, demands, that are going on around us. Our minds become a constant deluge of thoughts dwelling in the past, worries of the future, distractions pulling us in every direction.
But all of that melts away when we focus on just doing.
It doesn’t matter what the doing is: sitting, walking, writing, reading, eating, washing, talking, snuggling, playing. By focusing on the doing, we drop our worries and anxieties, jealousies and anger, grieving and distraction.
There is something profound in that simplicity. Something ultimately heart-rendingly breath-takingly gorgeous.
“When walking, walk. When eating, eat.” ~Zen proverb
You are in the middle of your day today, and you’re caught up in the sandstorm of thoughts, feelings, to-dos, meetings, readings, and communications of this day.
Pause. Breathe. Let all of that fade.
Now focus on doing one thing, right now. Just choose one thing, and clear away all other distractions. Seriously, clear it all away. Turn off your Internet. Stop reading this article (OK, read a couple more sentences, then close your browser!).
Let all thoughts about anything other than the doing also fade away. They’ll come up, but gently make note of them, and then let them go. And return to the doing.
If you’re washing a dish, do it slowly, and feel every sensation. If you’re eating a fruit, taste it, feel the textures, be mindful of your hunger or lack of it. If you’re writing something, pour your heart into that writing, become the writing, inhabit the words.
Just do.
The rest of the world becomes meaningless distraction. It’s just you, and your doing.
And you realize: this is all that matters. In this, there is everything.
“Zen is not some kind of excitement, but concentration on our usual everyday routine.” ~Shunryu Suzuki
—
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Friday, February 1, 2013
The New Spin on Spuds
A new survey has revealed that after sugar, carbohydrates such as potatoes are one of the first things that those keeping an eye on their weight cut out. Yet far from being the devil's food, a cooked new potato has only 26 calories and is packed with nutrients. Here we reveal the surprising health benefits of the humble spud. A key to lasting weight loss is eating foods that make you feel full for longer you should eat complex carbohydrates such as potatoes, rather than simple carbohydrates like sugar or bread which give a short energy boost followed by hunger pangs, in this way, potatoes can help you reduce binge-eating.
According to a study in the British Journal of Nutrition, potatoes are wrongly classified as high on the Glycemic Index, which ranks carbohydrates from one to 100 according to how quickly they are broken down during digestion into basic glucose. Pure glucose scores 100. The lower the rank, the longer it takes for the food to be absorbed, and the longer we feel satiated after eating it.This is why a diet of low GI foods is recommended to those wanting to lose weight. However, the research revealed that the GI of potatoes varies depending on the type, where it is grown and the preparation methods. For example, the GI may be medium to low when potatoes are eaten cooled, rather than hot, and when boiled and consumed whole, rather than mashed.Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. As a rich carbohydrate source, they help to fuel all reactions in the body which you need for movement, thinking, digestion and cellular renewal.
VITAMIN BOOSTER
Potatoes were eaten by 19th Century English and Spanish sailors to fend off scurvy. Surprisingly rich in immune-boosting Vitamin C, a medium potato with the skin provides almost half of the recommended daily intake.
Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Potatoes are underground tubers, meaning that they store all the vitamins and minerals needed for growing new potato plants in spring.
Rather than being bland and starchy, they're actually full of nutrients.
Super food: One new potato contains just 26 calories
BLOOD PRESSURE
Researchers at the Institute for Food Research in Norwich have found blood-pressure lowering molecules in potatoes called kukoamines.
Traditional Chinese Medicine uses a plant, Lycium chinense - which also contains kukoamines - as a tea to lower blood pressure.
While the precise quantity of potatoes you'd need to eat for a therapeutic effect has still to be measured, it is thought that a few good servings of potatoes a day would have some blood-pressure lowering activity.
CARDIOVASCULAR DISEASE
There are 60 different kinds of phytochemicals and vitamins in potato skins.
Many of these were flavonoids, which help protect against cardiovascular-disease by lowering levels of bad LDL-cholesterol and keeping arteries fat-free.
The B vitamins in potatoes also protect arteries. Vitamin B6, found in potatoes, reduces levels of a molecule called homocysteine which is involved in inflammation and the furring up of arteries. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke.
GUT HEALTH
A single baked potato will provide nearly 12 per cent of the daily recommended amount of fiber, giving similar levels to whole grain breads, pastas and cereals.
High levels of dietary fiber and 'bulking agents' support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer.
While most potato fiber is found in the skin, some of the starch in potatoes is indigestible.
Instead it passes through the gut intact, adding bulk. If you suffer from sluggish bowel movements, eat cooked potatoes that have been cooled. The cooling process increases the amount of indigestible starch from seven per cent to 13 per cent.
STRESS
Potatoes are exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. Just 100g of baked potato contains 21 per cent of the daily value of the vitamin.
It is used to make neurotransmitters --substances that deliver messages from one cell to the next.
Neurotransmitters such as serotonin and dopamine are needed for the regulation of mood and Vitamin B6 is needed to make them.
It is also used to make adrenaline, hormones that help us respond to stress, and GABA, a substance linked to relaxation and a feeling of wellbeing.
More Spin on Spuds...
Don’t add calorie-laden fats such as butter, sour cream and melted cheese to your potatoes, instead opt for Greek plain yogurt, chives and onions.
Cut out the extra fat and deep frying, and a typical baked potato suddenly becomes a healthy high-fiber food.
Adding protein such as tuna or hummus, made from chickpeas, will mean the carbohydrate in the potato is broken down more slowly, making you feel fuller and energized for a longer period of time.'
Potato skins contain fiber and flavonoids and other nutrients, so keeping them on if you boil or mash potatoes will give extra nutrition. As Vitamin C leaches into water, bake your potatoes if you want to get the most of this vitamin.
references:
www.WHFoods.com
www.DailyMailUK.com
According to a study in the British Journal of Nutrition, potatoes are wrongly classified as high on the Glycemic Index, which ranks carbohydrates from one to 100 according to how quickly they are broken down during digestion into basic glucose. Pure glucose scores 100. The lower the rank, the longer it takes for the food to be absorbed, and the longer we feel satiated after eating it.This is why a diet of low GI foods is recommended to those wanting to lose weight. However, the research revealed that the GI of potatoes varies depending on the type, where it is grown and the preparation methods. For example, the GI may be medium to low when potatoes are eaten cooled, rather than hot, and when boiled and consumed whole, rather than mashed.Potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. As a rich carbohydrate source, they help to fuel all reactions in the body which you need for movement, thinking, digestion and cellular renewal.
VITAMIN BOOSTER
Potatoes were eaten by 19th Century English and Spanish sailors to fend off scurvy. Surprisingly rich in immune-boosting Vitamin C, a medium potato with the skin provides almost half of the recommended daily intake.
Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Potatoes are underground tubers, meaning that they store all the vitamins and minerals needed for growing new potato plants in spring.
Rather than being bland and starchy, they're actually full of nutrients.
Super food: One new potato contains just 26 calories
BLOOD PRESSURE
Researchers at the Institute for Food Research in Norwich have found blood-pressure lowering molecules in potatoes called kukoamines.
Traditional Chinese Medicine uses a plant, Lycium chinense - which also contains kukoamines - as a tea to lower blood pressure.
While the precise quantity of potatoes you'd need to eat for a therapeutic effect has still to be measured, it is thought that a few good servings of potatoes a day would have some blood-pressure lowering activity.
CARDIOVASCULAR DISEASE
There are 60 different kinds of phytochemicals and vitamins in potato skins.
Many of these were flavonoids, which help protect against cardiovascular-disease by lowering levels of bad LDL-cholesterol and keeping arteries fat-free.
The B vitamins in potatoes also protect arteries. Vitamin B6, found in potatoes, reduces levels of a molecule called homocysteine which is involved in inflammation and the furring up of arteries. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke.
GUT HEALTH
A single baked potato will provide nearly 12 per cent of the daily recommended amount of fiber, giving similar levels to whole grain breads, pastas and cereals.
High levels of dietary fiber and 'bulking agents' support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer.
While most potato fiber is found in the skin, some of the starch in potatoes is indigestible.
Instead it passes through the gut intact, adding bulk. If you suffer from sluggish bowel movements, eat cooked potatoes that have been cooled. The cooling process increases the amount of indigestible starch from seven per cent to 13 per cent.
STRESS
Potatoes are exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. Just 100g of baked potato contains 21 per cent of the daily value of the vitamin.
It is used to make neurotransmitters --substances that deliver messages from one cell to the next.
Neurotransmitters such as serotonin and dopamine are needed for the regulation of mood and Vitamin B6 is needed to make them.
It is also used to make adrenaline, hormones that help us respond to stress, and GABA, a substance linked to relaxation and a feeling of wellbeing.
More Spin on Spuds...
Don’t add calorie-laden fats such as butter, sour cream and melted cheese to your potatoes, instead opt for Greek plain yogurt, chives and onions.
Cut out the extra fat and deep frying, and a typical baked potato suddenly becomes a healthy high-fiber food.
Adding protein such as tuna or hummus, made from chickpeas, will mean the carbohydrate in the potato is broken down more slowly, making you feel fuller and energized for a longer period of time.'
Potato skins contain fiber and flavonoids and other nutrients, so keeping them on if you boil or mash potatoes will give extra nutrition. As Vitamin C leaches into water, bake your potatoes if you want to get the most of this vitamin.
references:
www.WHFoods.com
www.DailyMailUK.com
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