fruit

Clean Burn Shape Friendly: Recipe #3

applesMy biggest problem I have when I am doing a cleanse, or just every day in general, is my sweet tooth. I have a taste for something sweet when I wake up in the morning and when I go to bed at night. I’ve found a trick to satisfying my sweet tooth, while still following the Clean Burn Shape guidelines. While fruit is delicious in it’s natural form, sometimes our taste buds get bored eating the same thing over and over again. I decided to switch it up with baked Apple Chips. Apple Chips have the sweet taste that I am always looking for and also that crunch that makes it feel like an enjoyable snack Everyone knows “an apple a day keeps the doctor away” and that is the truth apples are packed with nutritional benefits such as: • Packed With Antioxidants • Boosts Immunity • Good Source Of Fiber • Helps To Prevent/ Slow Down Alzheimer’s • Promotes Digestive Health • Increases Metabolism

Try this recipe out, it is TOO simple not to! And if you feel like splurging, try smearing your apple chips with nut butter for a more decadent taste with added protein!

Apple Chips Ingredients & Directions: • Preheat oven to 300 degrees • 4 whole Sweet Apples (Gala or Fuji recommended) • Slice apples 1/8″ thick, soak for 1/2 hour in water with a squeeze of lemon. Remove and pat dry. Place on cookie sheet. • Sprinkle cinnamon on top if desired and a teaspoon of Stevia • Bake for 45-50 min at 300 degrees. • Flip halfway through baking. Enjoy!

Real Benefits of Veggies and Fruits

You've heard it before: Eat your vegetables. We are hit over the head with it from our doctors, nutritionists, news media, friends, crazy fad diets, legit fad diets, and the list goes on and on. BUT if someone were to ask you straight up "Why? Why should I eat vegetables?" how would you answer it? "Uh... they are good for you?".... Haha... Yes, that's true, but let's break that down a little more so we know why they are good for you...

All around us are toxins... They float in the air we breath. They are in the lotions and cosmetics we put on. They are in the foods we eat. Our body makes toxins depending on our stress levels. The list can go on and on. These toxins do free-radical damage (just a fancy term for the breakdown of your cells) to your body, causing it to become full of symptoms - ranging from faster aging to illnesses to deadly diseases. Vegetables and fruits have anti-oxidants (think of this as a kind of cellular medicine). These fight against the inevitable damage done to our bodies will succumb to throughout our lifetime. They also provide necessary nutrients for optimal recovery from our workouts!

Below are some real benefits of eating your veggies and fruits: Vitamin C

Can be found in: Citrus Fruits, Cabbage-like Vegetables, Cantaloupe

Beneficial for: Healing wounds & strengthening bones, teeth, and blood vessels

Vitamin E

Can be found in: Green leafy vegetables, nuts, seeds

Beneficial for: Promoting heart & respiratory health and helps maintain healthy brain function

Beta-Carotene

Can be found in: Broccoli, Spinach & other dark leafy greens, Deep orange vegetables and fruits

Beneficial for: As a pre-cursor to Vitamin A (necessary for the growth and repair of body tissue)

You may be in a situation in which you have a nutrient deficiency, or be struggling with an infection or disease in which nutritional therapy my be of a benefit. If this is the case, may I suggest to contact a Naturalpath doctor. They should have the ability to do a blood test to see what you may be deficient in, and be able to give you higher doses of those nutrients. Email me at lisa@synergykt.com if you would like a referral or if you have any questions!

~Girya Runner (Lisa Garon)

30 Day Challenge: YOU FRUIT

I'm really excited for this one cause I really, really LOVE fruit! It's summertime and fruit season baby!!! Enjoy your fruits. Live better, be healthy, and YOU FRUIT.  Remember something for the next 30 days, it wouldn't be a challenge if it didn't make you leave your comfort zone ever day.  Here's what you've gotta do...

I found a quick Personality Quiz based on Fruit. I certainly wouldn't say it beats the Myers Briggs testing, but it's still fun to do. Check it out here: http://www.fruitquiz.co.uk/

DON'T FORGET YOUR SPECIAL 30 DAY CHALLENGE "YOU FRUIT" DOWNLOADABLE CALENDAR HERE.

Fruiting and Vegging For A Healthy Body

A healthy colon is a healthy body.  Most people do not get enough fiber.  One way I recommend is by fruiting and vegging.  Ok so I just coined those "words".  Don't freak out anal grammar fanatics out there!  LOL! :) Watch- they'll catch on soon enough.
Anyway there are many folks who subscribe to juicing being the best way to extract nutrients from great natural sources being fruits and veggies and this is certainly a way to get them, but I don't believe to be the best unless you absolutely must.  The extraction process is what detracts from the natural wholeness of the fruit or veggie.  If you toss the juiced pulp on your salads or eat it somehow okay then you'll be better off, but the best way is to actually eat the fruit and then blend and then juice.

My thoughts are like this:  If nature intended dairy to come out of the cow skim it would have.  So eat it full-fat.  If nature intended eggs to come out of the chicken with just the whites in the shell then they would have.  Don't separate the yolk and whites, but instead it is as nature intended.  It will be fully balanced in your system in that respect.  The same holds true for fruit.  If nature intended the fruit to be centrifuged apart so that the pulp and flesh were free from the juice and nutrients it would have been grown that way.  Nature has a balance in place for a reason.  We benefit from getting the completeness in our diets. 

I am actually in the process right now of writing my own book regarding a lifestyle of eating practices.  Everyone who regularly trains with me or who reads my articles can clearly see the direction I will be going and I have had exceptional personal success as well as that of my clients in my prescribed eating protocol.  One recent(past 6 months) client lost 60lbs. within 11 weeks and cleared up IBS, ulcers, and a couple other personal issues.  She is still ongoing in her journey to living a healthy lifestyle, but the initial needed weight loss came with very detailed fat loss and muscle retention monitoring.  This was an exceptional case, but on average the first 2 weeks of a client beginning my recommended eating practice is 10+ pounds of fat loss. Above that an increased health and well-being is experienced. That is what it's all about moreover.  After that depending on what they need to lose it will continue.  I have not seen plateaus in anyone until their body gets to the point of where it doesn't need to lose any more.

So essentially my recommendation is to do what you feel is best and would suggest allowing openness in your mind to what you can do to evolve your own game- whatever that may be. Always strive for balance in all things.

Nocturnal Eaters- BRAVO!!!

You probably think I'm going to frown upon eating at night.  Nope!  Instead I recommend it.  In fact if you do it right you will wake up much more refreshed and a much happier person with more energy throughout the day.  It's what you eat, in the right combinations, and then in the right timing that make all the difference. 

Humans are naturally nocturnal eaters.  For thousands of years we were hunters and gathers during the day.  We didn't eat much during the daytime as we gathered and hunted.  At night we put all that we collected and caught together as a feast for the family, tribe, community and everyone ate well.  The meal was balanced and organic since the chemicals in today's foods such as pesticides, herbicides, fungicides, and fertilizers were not present. All of those contain MSG in them which causes nervous issues as well as cancer.  Those chemicals also cause elevated estrogen levels which suppress Growth Hormone and Testosterone.  That's not very good.  So always eat organic whenever you can.  The cost is really not that different any more.

Ok so now that we have established that humans have it in their genes to be nocturnal eaters there's no need to fear or feel guilty for your late night cravings.  Instead embrace them and simply eat the right foods in the right combinations. It's what we eat and when we eat it that truly matters and makes a huge difference.

In fact indigenous people in South America, Australia, and Africa still eat this same way even today.  They don't have the cancer, diabetes, high blood pressure, and high cholesterol as the Western World does.  Of course they have other issues because they're all inbred, but that's another article topic altogether for another time.

I do not subscribe to the eating of 5-6 small meals per day.  When you do that you increase insulin levels and when insulin is up you are storing fat.  Growth Hormone and Glucagon must be up in order to burn fat.  That mainly happens when you are not eating.  Studies have shown that it takes roughly 72 hours of not eating before your body begins to use muscle as fuel.  So there should be no fear of losing muscle and withering away.  It just won't happen.

The 5-6 meal per day notion came about with the Bodybuilder style of eating.  Approximately 1% of the world are bodybuilders so the rest of us 99%ers need not eat like them or exercise like them.  Bodybuilders are athletes and they have different goals than most everyone else.  You wouldn't go out and eat as a marathon runner does getting ready for a race.  If people did there would be an even more obesity and health epidemic than we have now.  Think about it this way- if eating frequent meals worked then why is everyone fat and unhealthy?  It's because it doesn't work.  The human body doesn't need to eat that way and is not programmed to eat that way.

When we eat or don't eat we are working with 2 main nervous systems: Sympathetic and Para-Sympathetic.  Sympathetic (aka fight or flight): When exercising body energy is focused on skeletal muscles. Basically shuts down digestion.  Parasympathetic (aka feed or breed): After a meal body focuses on digestion and absorption of nutrients. Upon vigorous exercise your body is trying to void the stomach of its contents so it can focus on your musculoskeletal system. Your body prefers to have one system dominant at a time. That's why you're mother and grandmother always told you to not go swimming after you eat. The 2 components of your nervous system are "competing" and you may cramp/drown.

So during the day when we don't eat we engage the Sympathetic Nervous System(SNS).  When that happens our GH is high, our testosterone is elevated, our insulin is low, our glucagon is elevated, and all that causes us to be much more alert, energized, vigorous, and in a fat burning environment.  As soon as we eat enough to disrupt that the Para-Sympathetic Nervous System engages and we begin slowing down due to the blood needed for digestion.  Our body may feel sluggish and not as alert.  Our vigor has been drained and the fat burning slowed down to potential fat storage.  This is why if we eat our main balanced meal at night then we will be able to sleep much, much better and feeling sluggish won't matter since we are going to be sleeping anyway.  We regenerate and build about 75% of our muscle while we sleep each night.  That is one reason why sleep is so vital.  We can't really store protein, but we can build muscle so protein is not generally needed during the day, but only at night- with one exception.  The exception being a post workout recovery meal if you're exercising in the morning or afternoon.  Then you can have about 20-30g of protein and the same in simple carbs to return your body to an anabolic(muscle recovery) state out of a catabolic(muscle breakdown) state.

If you EVER feel hungry during the day drink water. If you think you've drank a lot already, but are still hungry drink some more. Most of the time when people think they are hungry they are actually thirsty, but are not used to recognizing that subtle feeling.  If your mouth ever gets dry you are already dehydrated.
Get through the day and then eat your main meal at night. ALWAYS start with a big salad filled with as many colored veggies as you can. Then eat your protein, then good fats, and then sleep well. Do your absolute best not to eat very many grains.

What if you work third shift?
Not a problem, but for you then you will want to eat relative to what your "dinner" is.  Then during the hours preceding either eat only small fruits and/or veggies or don't eat anything at all.  In either case be sure to drink A LOT of water.  So drink water to curve the cravings and any hunger pains.  Then eat a balance of the right foods at night with good fats being your primary fuel source instead of starches and grains.  Do that and you will never be healthier and more energized!

To sum it up in 3 sentences:  During the day don't eat anything, but 2 pieces of fruit- no bigger than your fist- 4 hours apart and then at night eat a very well balanced meal. Drink half your weight in ounces of water daily. You will be very healthy, feel super energized and have a very lean body.

I will touch more on exactly what to eat in upcoming articles.

*Big thanks to Ori Hofmekler(author of the Warrior Diet) for his research into much of this.

Quick Smoothie Recipes

A couple of my clients recently asked me what are some good smoothie recipes so here are a few of my favs.

Simple Wake Up Smoothie:
1. 1 Cup of Water
2. 1/2 cup of Pineapple
3. 2 Small stalks of Parsely

Simple Chocolate Smoothie:
1. 1 Cup of Water
2. 1/2 cup of Pineapple
3. 2 Tblsp of 100% Organic Dark Chocolate Powder (Whole Foods carries this in the fruit/nut section.)
The chocolate will have no sugars and provide great antioxidants as well as very good fat.

Yummy Tummy Smoothie:
1. Half of a banana
2. Half of an orange or 4 Strawberries
3. 1 Cup of Water

Super Detox Breakfast Smoothie:
1. 1.5-2 cups of water(do not add juice due to the sugar or milk due to the calories)
2. 2 Stalks of Parsley
3. 1/2 stalk of Kale or Chard
4. A very, very small handful of Baby Spinach
5. 1/2 of a Grapefruit or Orange(due to the sugars be sure to not put more than advised, but this makes the shake taste great!)
6. 2-3 Small Strawberries

With this one be sure to blend very, very well for about 1 minute to make everything into fine pieces. This drink will keep your blood sugar low in the morning which in turn keeps insulin levels low. When insulin is high- like right after eating sugary or high glycemic index carbs- you store fat. We want it low so you lose fat.

It will also assist in detoxing your body of all harmful chemicals, toxins, and fecal matter that is clogged within you intestinal folds. You will feel much, much better in as little as a week. I have been drinking this shake(or a similar version of it) for a few months now and feel great!

Enjoy!

Eating The Basics

* Drink plenty of water throughout the day. Drinking eight glasses of water is almost like a must. And do not forget to drink water in the morning, the moment you wake up. In fact this is one of the most rapid weight loss tips that the dietitians suggest to the people since it gets the body's fluids moving efficiently.

* Exercise for at least 30 minutes every day.  This might be the only activity your body gets.  Don't convince yourself that any running around you do for errands and kid chauffeuring is being active.  Most of that time you're sitting in a car or at an event.  Be up and moving- walk, jog, run.  Perform resistance exercise 3 times per week so that you do not lose muscle.  The more muscle you have the more calories your body burns.

* Eat organic foods such as apples, bananas, strawberries, pineapple, plain full-fat yogurt and unpasteurized cheeses, beans, tomatoes, carrots, spinach, nuts & seeds, eggs, raw honey, wild salmon, and so on.

* Eat slowly so that you can get a feeling that you have had enough food and you are full. Eating slowly will allow your brain to catch up to your belly.  It takes about 20 minutes for that to happen.

*Soft drinks cannot benefit you in any way. They contain at least 150 empty calories. If you substitute one soft drink with water each day it will do wonders for you. It will enable you to lose at least 16 lbs per year and you will be much more energized.

* Don't be fooled by and rely on fat burning diet supplements. They wont do anything, but lower your wallet- not your mid-line.

Stick to the basics and you will see all the results you want and need.