Monthly Archives: December 2013

Avoid These 5 Things & Boost Your Immune System!

By, Jen Delgado Winter is officially here. Which means we need to protect and strengthened our immune system a little more. What you avoid is often as important as what you emphasize. Here are 5 things you should steer clear of to avoid lowering your immune system 1. Calories - Believe it or not consuming fewer calories by at least 10% improves your immune system. Infections and diseases are more common in obese people. 2. Sugar - Sugar tends to suppress your immune system function. It lowers the amount of white blood cells, which are the cells that help fight infections. Even as simple as orange juice (they are not great for you) contains tons of sugar. Read the nutritional facts! 3. Allergenic Foods - I can tell you from experience that this will mess with your immune system. Food allergies and sensitivities suppress immune function by creating chronic, underlying inflammation in the body. Things like gluten, soy, dairy, and corn should be avoided. 4. All-nighters - Sleep deprivation can negatively impact immune function. Lack of sleep leads to a decrease in T-cells activity and increase inflammation cytokines. 5. STRESS - This is the Biggest one of all and the most common one. It leads to chronically high levels of cortisol that, over time, can have immunosuppressive effects. Relax. Maybe take some yoga classes. Learn how to meditate. Practice time-management along with stress-management. Having some structure and being organized can avoid becoming over-whelmed. Avoid all of the items listed above and you'll feel fantastic during every winter season!  


Cocoa Nut Truffles Balls

By, Jen Delgado No matter what time of the year it is, mostly everyone craves some time of sweets. The ingredient in these truffles are not only delicious, but they are sugar-free and best of all good for you.  These truffles are also, really easy to make and it makes for about 24 truffles. Drink it with  a Vanilla Eclipse Shake. Yummy!   INGREDIENTS: 1 cup of Raw Cashews, soaked for 20 minutes and drained well 1/3 cup of brown rice syrup ( you can substitute with raw honey, softened) Scant (meaning an adequate amount) 1/2 cup raw cacao powder) 1/2 tsp. vanilla extract Pinch salt 3/4 cup dried coconut (unsweetened) To have a variety of Truffles you can add different toppings such as lime zest, orange zest, finely ground candied ginger, cacao nibs, or even dried coconut (unsweetened)   INSTRUCTIONS: Combine cashews and rice syrup in food processor, and process until smooth. Add cacao, Vanilla, and salt, and process until smooth. Add coconut, and process or pulse until well-incorporated, Taste and this way you can adjust the seasonings. Rest batter in the freezer for 20 minutes. Remove, and form into 1 inch balls, rolling each truffle thoroughly in coating, if desired. Store the truffles in the refrigerator.  


Overcoming Plateaus With Training

By, Brett Bauer Have you ever hit a plateau with cardio and training? I would always stick to what I knew and do the stair mill, treadmill, or elliptical. A good way to switch up the cardio and to help increase fat loss is High Intensity Interval Training. (HIIT). By doing this type of cardio ( or weight training ) your heart rate gets spiked on each interval. Instead of keeping it a steady rate with traditional cardio, you can throw this into your workouts a few times a week. For example, doing a sprint, then jump rope, followed by jump squats and rotate every minute is a type of interval. There are so many variations you can do, just as long as the intervals are short and intense. Here are some of the scientific benefits from HIIT: Increased resting metabolic rate for upwards of 24 hours after exercise • Improved insulin sensitivity in the muscles Higher levels of fat oxidation in the muscles Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (chemicals your body produces to directly induce fat mobilization) Post-exercise appetite suppression If you feel nauseas at the end of the HIIT, you did a good job! It can make yo0u feel a little scattered since your body may not be used to do the same type of consistent exercise. It also will create muscle confusion to help get your body to use other body parts and form you may not be familiar with. Try out interval training and throw some weight training in the mix. No matter what variation, you will be surprised with what the intervals can do for your physique and endurance.


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