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Posts in the Healthy category

5 Superfruits You Must Incorporate Into Your Diet For Amazing Health

Superfoods are all the rage but have you heard of them? Superfruits are loaded with antioxidants, fiber, vitamins, and minerals, but not all fruits fall under the superfruit category. Five superfruits you should introduce into your diet include goji berries, pomegranates, figs, acai berries and mangosteen. To gain optimal nutrients from each superfruit, it is best to consume it in its most natural, raw form- not processed or cooked. 

So what's all the hype around superfruits? We know they are healthy for us, but what are the benefits? Consumed on a regular basis, superfruits can help you live a longer, prevent disease and maintain a healthy weight- just to name a few!

 

Pomegranates contain punicalagin, a powerful antioxidant. It attaches itself to free flowing radicals within the body to neutralize them, otherwise free radicals cause damage to cells within the body. Pomegranates are also high in vitamin k, which has been shown to help prevent the hardening of arteries making pomegranates an important fruit for heart protection.

 

Figs are high in fiber, great for people trying to manage and even shed a few pounds. Consistent dietary fiber on a daily basis is important for overall health, especially gut health. Figs contain calcium, iron, and potassium. Minerals important for heart health, bone and blood health.

 

Acai Berries we’ve seen them everywhere, covered in dark chocolate, dried and acai-based smoothie bowls. While acai berries are healthy, they are best consumed in their raw, natural state to attain all the health benefits that include immune boosting, heart health, and natural energy. Due to the high antioxidant content in acai berries they have been hailed as one of the go-to fruits for beauty and skin health. If consumed on a regular basis the berries have been shown to improve ones complexion and give a radiant glow to the skin.

 

Mangosteen grows in Southeast Asia. Mangosteen is a superfruit many Westerners are not familiar with, at least not yet but they have nutrients we should all be searching for from fruit. Mangosteen contains high amounts of minerals like copper, magnesium and potassium. Important minerals help with the prevention of heart disease manage and control blood pressure. One cool fact about this fruit, they have been used in Eastern Medicine practices to treat everything from mental health to gastrointestinal issues.

 

Goji Berries native to China, these berries are packed with amino acids, fiber, iron, and polysaccharides. Research has shown consuming goji berries on a regular basis can boost energy and strengthen the immune system. Due to a high amount of vitamin c and complex carbohydrates, it doesn't give you a sugar crash post consumption.

Superfruits are great to consume when you have access to them, but it is equally important to eat well-balanced, organic meals three times a day. 

We want to know! Do you eat any of these superfruits on a regular basis? If so, comment below and tell us about your favorite superfruit!

By Ryan Wallace | | fitness success, goals, Healthy, Wellness | 0 comments | Read more

Citrus Sunrise

by Wai Lana

This recipe was my younger daughter’s solution to sour grapefruit, and it’s become a regular breakfast favorite in our home. Since it strengthens your tissues, arteries, gums, and teeth, this juice is especially helpful for maintaining oral hygiene.

Yield: 1 Juice
Cooking Time: 5 Minutes
Prep Time: 5 Minutes
Ingredients: 
  • 2 pink grapefruit
  • 2 tangerines
  • 2 persimmons
Instructions: 

Blend ingredients

Notes: 

Benefits: This refreshing combination cools and replenishes fluids in the body, making it an ideal drink after your morning workout. It also helps relieve arthritis, acne, and varicose veins. Citrus fruits give a boost to your immune system and helps relieve coughs and sore throats. Persimmons help treat gingivitis and canker sores.

Tip: I’m happy to see persimmons, which are common in Asian markets, turning up more and more in regular grocery stores. Always make sure that your persimmons are ripe; otherwise you could be in for an unpleasant surprise! Persimmons are virtually inedible unripe because they’re highly astringent. But if unripe persimmons are all you have, you’ll be glad to know that they ripen quickly after being frozen briefly, then thawed.

By Ryan Wallace | | Healthy, Recipe, Wai Lana | 0 comments | Read more

Vacationing Without Neglecting Your Fitness Routine

Hello Fitness Family! Allow me to introduce myself, my name is Kate and I am an employee at Collage Video. I am passionate about maintaining a healthy lifestyle; however, my body has had its struggles keeping up with the level of physical fitness it used to handle with ease. I’ve realized that it is far more difficult to get back on a fitness regimen after stopping, than it is to push through when you just don’t want to. I recently went away to Florida and I tried to implement a (reasonable) fitness plan that could work with - not against - my vacation. I am here to tell you some of my takeaways – the do’s and don’ts that I learned along with some tips so that you can plan for your vacation with the peace of mind knowing you aren’t giving up fun in the sun or your thighs and buns!  You’ll also find these takeaways & tips applicable to your everyday life!

Firstly, plan ahead! I took the time before my trip to plan out my vacation days and I highly recommend doing this. I made sure to know what days I was doing what, and plan both the amount of time spent on working out as well as which zones on my body I would be targeting, based on the activities of that day. For example – I spent a day at the beach and a day at an amusement park. I made sure to allow more time to do intense cardio on my beach days since most of those days were spent laying out relaxing. On the day we visited an amusement park, I knew I would be walking around all day – so I focused more on upper body exercises and stretching.

(Disclaimer: Not me..but I wish!)

I brought along a couple workout DVDs to play in the condo we rented (I am a Collage employee after all!).  However, I really wanted to take advantage of my surroundings, especially when we stayed at the beach. I normally watch my yoga or stretch videos in the morning, so I got up and performed some poses to the early morning sun on the beach. Admittedly, I only got to my DVDs once... but I found success using my phone and watching workout ideas on YouTube.  If you have a phone or tablet, they can be immensely useful for working out while away from home.

One of the things that I had to accept was that I would not be able to exercise the same amount of hours as I would on my normal schedule. If for no other reason, because I wanted to spend as much time relaxing on this vacation as possible, while still maintaining a certain level of physical activity to keep up with my routine. It’s all about a reasonable balance.  I also knew it wasn’t realistic to bring my dumbbells or weights with me, so I brought a resistance band and used it sporadically.  As a side note, you can utilize home objects to sub-in for exercise equipment too - like an (unopened) gallon of water to supplement a kettlebell (within reason!). Being resourceful can be fun when supplementing away-from-home versions of your workouts!

I certainly hope my tips help you plan a strategy to fit in your fitness activities with your vacation time!  Remember you can always make time to have fun, relax, and stay fit! You can do it all!

By Collage Video | | exercise, fitness, fitness tips, health, Healthy, tips, Wellness | 2 comments | Read more

Green Salad with Brown Butter Walnut Vinaigrette

This recipe was found on the Food Network, courtesy of Amy Thielen.
salad
Easy to Make     Only 15 Minutes Prep Time     Yields 8 Servings

Ingredients:

  • 1 cup walnut halves or pieces *Walnuts contain a lot of fat, and therefore, a lot of calories.  Although they have many health benefits, and have their place in a healthy diet, be cautious of your intake.
  • 2 tablespoons butter
  • 5 tablespoons olive oil *Similarly to walnuts, olive oil is filled with healthy fat and is a high-caloric food. 
  • 2 cloves garlic, smashed
  • 1 sprig fresh rosemary
  • 1/4 teaspoon salt, plus more for the salad
  • Freshly ground black pepper
  • 10 cups mixed garden greens
  • 1 tablespoon lemon juice
  • 1 tablespoon aged balsamic vinegar
  • 2 ounces crumbled aged blue cheese *You can also try feta of goat cheese

Directions:

  • Heat a small skillet over medium-low heat and add the walnuts, butter, 2 tablespoons of the olive oil, the garlic, rosemary, salt and pepper. Cook very gently, stirring often, until the walnuts turn golden brown and the garlic has cooked, about 10 minutes. Add the remaining 3 tablespoons olive oil to the skillet to slow the cooking, and set aside.
  • When ready to serve, toss the greens with a little salt and pepper. Add the lemon juice and vinegar to the walnut mixture and spoon the nuts over the salad, adding as much of the dressing as needed to lightly coat the leaves. Add the blue cheese, and toss again.
Additional Resources:

Ingredients and Directions by Food Network.  Comments on Ingredients and Resources Found by Collage Video!

By Collage Video | | Healthy, Recipe, Wellness | 0 comments | Read more

3 Tips To Get Rid of Stubborn Back Fat

By Jari Love & Collage Video

stubborn back fat

 

Ever hear the slang term Muffin Top? Or Spare Tire? These terms refer to fat above the waistline, a common weight distribution problem that torments both men and women. To make matters worse, it’s usually the last of our fat to finally go away. Women have the added struggle of dealing with fat around the bra area as well.  Back fat is considered visually unpleasing to most, but more importantly it's not healthy in excess amounts. It’s important to remember that our health is not determined by how many pounds we weigh, but it is influenced by how many pounds of fat we store. 

Advertisers know how common fat accumulation is at the waistline and exploit the concept of "spot-reduction" to sell their exercise-related products. For those who may be unfamiliar with the concept, spot-reduction is the claim that fat in specific areas can be targeted and reduced through exercises around the desired area(s). This is a myth.  Do not fall into the persuasive trap that convinces people who are trying to lose weight (which, is most of us) that spot reduction products like pills or special contraptions work.  However, there are ways you can reduce fat in these areas and feel more confident in your own skin! The solution just requires a little extra effort and determination.  These healthy tips can help you achieve the results you’re after!

Tip #1: When Muffin-Top Strikes, HIIT Back with Cardio! 

If you’re serious about weight loss and health, you’ve got to get serious about cardio. Performing cardio exercise five times a week can help your body lose weight noticeably.  For even more-intense cardio, opt for interval training (HIIT) that alternates between periods of pushing your body and recovery, since it offers the after-burn effect. After-burn means once you’ve exercised, your body can continue to burn calories — an extra 200 calories throughout the day.

Tip #2: Tighten Your Posture & Sculpt Your Muscles!  

Your body’s silhouette can greatly improve simply through adding moves that sculpt your back, shoulders, and obliques to reveal the strong muscles that lie beneath. Toning up your body can do wonders when paired with cardio. Posture-improving exercises can also help muffin top areas!

Tip #3: A Lean Diet Leads to a Lean Physique

To lose fat you must eat in a caloric deficit. Think lean protein, low sugar, and high in vitamins and minerals. Weight loss occurs when the number of calories burned throughout the day through walking, working, and exercising exceed the calorie intake that day. Keep this in mind when choosing what food to consume.  Food journals can help immensely.

 Comment your thoughts below!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

New Cooking Right & Light Recipe Available!

This week's Cooking Right & Light recipe is now available.

You can find it HERE.

New ASK GILAD Blog Now Up!

Gilad's New "Ask Gilad" blog is now posted.

Find it HERE.

Functional Fitness Tips & Motivations Now Posted!

Check out this week's Functional Fitness Motivational Moment!
Learn more Age Reversing & Weight Loss Tips every Thursday
here by Suzanne Andrews.

New ASK GILAD Blog Now Up!

Gilad's New "Ask Gilad" blog is now posted.

Find it HERE.

By Collage Video | | Abs, Ask Gilad, health, Healthy, Lord of the Abs, Weekly Blog | 0 comments | Read more

New “Fit Forever with Kathy” Blog Now Posted!

The latest blog from Kathy Smith is now posted!

You can read it HERE!!!

Thank you! 

By Collage Video | | goals, Healthy, Kathy Smith, practice, Weekly Blog, Wellness | 0 comments | Read more
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