{WW} Don't give up!

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{WW} B is for Booty

Here is a little something I put together for you! Make sure you have water near by and remember to breathe! ;)

Battling the A's with an A: Apple Cider Vinegar

Arthritis, Allergies, Acne & Anxiety..... Some of the fun things I, as well as many of you deal with!  But luckily I have found something that helps lessen the severity of all four of these, and its apple cider vinegar!  Apple cider vinegar or ACV is a great addition to your alkaline diet.  It helps balance out your pH as well as many other amazing benefits.

*Just a refresher if you have not yet read the "Getting Started" and other earlier posts.  Although vinegar is acidic... after it is processed through the body it creates an alkaline "ash" which is what matters!  What happens after it is processed is the key.  We want our diets to be more alkaline which in turn helps you achieve optimal health.  ACV is a staple in my diet and has helped me greatly in keeping my body healthy.

Allergies- It will greatly help your allergies!  I have had tremendous success with drinking my daily doses of the ACV tonic.   I drink 2 tsp in 8 oz of water with 1 tsp of honey (local honey is the best, this too will help you fight allergies)/do this 3 times a day.

Arthritis- ACV dissolves the calcium build up around joints with its high potassium content, which also helps promote the growth of tissues and cells. Drink 1-2 tsp in 6-8 oz of water with honey 3 times a day.  This can also be applied externally on the area giving you problems.

Hair- It will help remove buildup which will leave it clean and shiny.  Use 1/2 c of ACV to 1 liter of water and apply to hair, let it sit for 15 minutes, then rinse.  Will also kill bacteria on your head that cause dandruff and itchiness.  It is also known to stimulate hair growth so for those who are dealing with hair loss they suggest applying 2 Tbsp with a pinch of cayenne pepper an hour before shampooing.

Mood-  Lots of times when we are suffering from depression, fatigue, anxiety, lack of energy it is because simply our bodies are "off" or not working at their full potential.  ACV will help cleanse the body and make sure that all the organs are working properly like the liver which will help rid the body of toxins that are contributing to the problem.  It will also make sure the process that is responsible for producing serotonin is functioning properly. Serotonin contributes to feeling happy, and makes you less likely to feel stressed.

Odor- ACV will help bad breath when you gargle 1 Tbsp in 6 oz of water for 30 seconds.  If stinky feet is your problem then soak those dogs in 50/50 ACV and water (this will also help athlete's foot as well.) If it's your underarms that need some help apply it there straight or slightly diluted for a few days to get yourself back to normal.

Skin- It will help clear acne.  Drink 2 tsp in 8 oz of water 3 times a day. Also, you can use it as a toner diluted 50/50 with water.  It will also help cellulite (massage it diluted into trouble areas), lessen varicose veins, age spots, treat fungal infections, sunburn (will soothe and prevent itching and peeling when applied externally), insect bites, get rid of warts (put some undiluted directly on wart and cover with bandaid, do this until it is gone) skin tags, psoriasis and many other skin conditions!  Due to its awesome detoxifying and antibacterial properties, drinking it (use the directions suggested above) as well as applying it externally will help get rid of these problems by working from the inside out as well as the outside in! Some people have been known to add ACV to their bath and soak for awhile.  Do whatever works best for you!

Weight loss & diet- It is great at helping control cravings and appetite.  It is full of a fiber compound called pectin. I drink the ACV tonic (suggested in arthritis and allergy section) 15 minutes before meals.  It also helps with excess water retention, speeding up your metabolism, and helps reduce the amount of fat absorbed in the body, which in return leads to weight loss!

Other Health Fixes- It helps with basically everything... lowers blood pressure & bad cholesterol, helps overcome bladder & kidney infections, helps protect you from food poisoning, helps heartburn, helps cramps, helps prevent stomach ulcers, contributes to good bone health, helps digestion, helps balance out hormones, has lots of substances like beta carotene, pectin, acetic acid.. which help fight and prevent cancer, free radicals, and premature aging,  helps canker sores (swish around in mouth-diluted), sore throats (gargle-diluted), boosts overall immunity which will help fight and prevent loads of things!... and I could go on and on!

Not all vinegar is created equal:  To truly get all these benefits you need to drink organic, unfiltered, apple cider vinegar.  The brand I would stick with that is tried, tested and true is Bragg's Apple Cider Vinegar.  It has been around for a long time and is probably the best one available.  You can get it at most health food stores and can be purchased online.

Warning:  It is important you do not drink ACV undiluted... This can be harmful to your esophagus and other internals!

 Once again.. the suggested daily tonic is 2 tsp in 8 oz of water (with honey or royal jelly for added benefits) 3 times a day.  You can also start out once a day to let your body get use to it, but do whatever feels best for you!

:)

{WW} Motivation

{WW} Don't be afraid of the weight

There is a common misconception for women and weight training.  So many times I have overheard women say they refuse to lift weights because they don't want to look like a bodybuilder.  Well you are in luck ladies!  Our chemical make up doesn't allow for this to happen naturally....only with the use of performance enhancers.  However, there are women out there that are pretty fit with noticeable muscle definition that some (not myself) might think is too big... But this type of muscle definition in women is hard to achieve as well...although it is natural... it takes some serious dedication and if you aren't specifically aiming for this look than no need to fear!

Haven't you heard?

 Fit is the new skinny! 

 And hallelujuah because skinny= not necessarily healthy but fit= healthy

Still not convinced?  Well hopefully this will help.

• For every pound of muscle, you burn an additional 50 calories a day- replace 5lbs of fat with 5lbs of muscle and you are burning an extra 250 calories a day without doing much!

• Regular resistance training increases your Basal Metabolic Rate by 15%- which means even more calories burned!

• Muscle might weigh more than fat but it sure doesn't take up as much room as fat!- 5lbs of muscle is only 1/3 the size or less of 5lbs of fat!

• It can help reduce the risk of injury- having strong muscles, tendons & ligaments means they can withhold more stress. This will help out your cardio workouts!

• It helps prevent osteoporosis- it will reduce bone deterioration and increase bone mass.

• Resistance training greatly reduces the risk of overall health risks & disease- Studies have shown it greatly helps those with arthritis and can be just as effective as medicine in reducing pain. Can assist with glucose control with those with type 2 diabetes... and many other things.

• It will help with developing better body mechanics- not only will you look toned but it will also help with coordination, balance and your posture will get better! It will reduce your risk of falling by up to 40% which is a great benefit for when you get older.

• You will have more energy and a better mood- it increases endorphins which is your body's 'happy chemical' and also helps with depression, and helps promote a better nights sleep. 

 Other things to keep in mind:

• You are never too old to start weight training!  

• You will get all these benefits with just a minimum of two 20 minute sessions a week, research has shown.

• If you are a woman and looking to get that noticeable toned look, keep in mind we do not have as much testosterone has men, which is the muscle building hormone, so we have to work much harder to get noticeable muscles. 

• Make sure you give yourself time to recover.  Rest is an important part of muscle growth.

• There are more ways than just dumbbells to get toned.  You can also use resistance bands and plyometrics (jump squats, jump lunges, ect.)

• And again women! Don't be afraid of the weights! You will not get bulky just beautiful and healthy!

{WW} Motivation

I went on a trail run recently and took this picture.  Thought I would share it!  I was starting to get stuck in a rut so I decided to change it up to keep myself motivated.  When it comes to exercise you need to be creative! I always love to feel like I am going on a new adventure because this just makes it fun.  Take advantage of beautiful places like this where you live.

Super Spirulina to the rescue!

One of the oldest forms known on this earth is Spirulina and it doesn't go without cause that it has stuck around.  It is a blue-green algae that is jam packed full of nutrients. It is often called the "original superfood." It is around 70% protein which is more than other protein sources like chicken and soybeans and is also complete with all 8 essential amino acids and 10 other non-essential aminos. It will increase your health, vitality and energy.


WHO SHOULD TAKE SPIRULINA? Everyone! They say it is especially useful for people who have low energy levels, people who are overweight, people who exercise, people who eat a lot of animal protein, people who take prescription meds, people with poor digestion, and people who eat processed foods.  I think just about all of us have fit into at least one of these categories from time to time.

WHAT DOES IT CONTAIN? It contains protein, vitamin B12, gamma-linolenic acid (GLA), linoleic acid, arachidonic acid, iron, nucleic acids RNA & DNA, chlorophyll and phycocyanin, omegas, beta carotene, all the other B vitamins, vitamin D, vitamin K, vitamin E, calcium, chromium, copper, iodine, magnesium, phosphorus, potassium, selenium and zinc, phytonutrients and carotenoids. Just to name a few! ;)

WHAT IT CAN DO FOR YOU.

It boosts your immunity. It activates all your necessary cells and macrophages to attack invading organisms. By doing so it will help with many viruses and keep them from making copies of themselves, such as HIV, AIDS, herpes, measles mumps, influenza and others. It also helps cleanse your body and helps heal wounds quickly. It is great for people who need an extra boost of immunity like pregnant women and people who are going in for surgery.

It will fight hard for you. As well as fighting the things mentioned above, with its array of excellent nutrients it will help protect and fight many other things. So to name a few....
Omegas- helps protect and fight against heart disease, osteoporosis, bad cholesterol, diabetes, depression, and arthritis.
B12- helps with nerve damage and and related diseases like fibromyalgia. It promotes metabolism of all your cells and the development of  healthy nerve tissue.
Beta Carotene- protects and is essential for your eyes, skin, teeth, bones, mucous membranes and inmunity. To get more specific it helps acne, improves age spots, eczema and rashes. It will help improve glaucoma, poor vision, and cataracts.
Antioxidants/Phytonutrients/Carotenoids- these will detoxify your liver and kidneys and protect your brain. It will also fight aging and free radicals. Helps to fight and prevent cancer.

It will balance your pH.  You all know I love the word balance especially when it comes to our bodies. By balancing your pH it will help with inflammation, which is said to be the root of many diseases. Spirulina will help aid in balancing inflamed immune systems as well which is the cause of autoimmune diseases.

It will help with weight control. Spirulina is an appetite suppressant.  Taking it daily will help with getting in your daily nutritional needs without taking in too many calories.  It is so nutrient dense and so low in calories it almost seems impossible (500mg tablet is only 2 calories). Due to its easy digestible protein it helps with lean muscle building and is also known to help with stamina and burning more fat when paired with exercise. Testing has shown that there is a definite advantage for people taking it over people who aren't when it comes to their weight loss program and exercise routine.

Other benefits...  It works as a histamine blocker and helps with allergies, improves digestion and gastrointestinal health, creates beneficial flora that also helps digestive tract, helps you fight germs and viruses by producing more red and white blood cells, oxygenates the blood, cleans your blood with chlorophyl, helps control the growth of pathogenic bacteria and yeasts with its microbial effects, protects against harmful radiation....... I could seriously go on and on! And I sincerely apologize about the disorganization of this post!  There is so much it can do it has made it so hard to categorize it.  Just as a quick summary though...... Remember, it is the most nutrient rich food known to man and will greatly help your quality of life and help maximize longevity!

 WHERE DO I FIND IT AND HOW DO I TAKE IT?  Spirulina can be found at health food stores, online, and even some grocery stores.  It comes in powder, pill, and liquid form.  Which form you choose to take just depends on your preference.  It has a pretty nasty taste so many people who use the liquid or powder form will try and mask the flavor by adding it to green shakes, or add it to other foods.  If you can't handle the taste you can always take the pills, however you have to take alot of them to get the recommended dose.  The suggested dosing for Spirulina is said to be anywhere between 1-60 grams a day.  I have also read that a prevention dose (if you are fighting something off) is 20 grams a day, a maintenance does is 10 grams, and if you are an extreme athlete you can even take up to 60 grams a day.  So clearly opinions on dosing vary.  I suggest you start out slow and work your way up to whatever you feel is best for you.  Also, it is always best to check with a health professional to make sure you won't have any interactions with other medications you are taking.  As far as what brand to go with your best bet is to stick with the organic options and to do some research on your own.  It's important to always read the labels! Companies can be tricky!