Pound/Yoga TONIGHT!!!

There will be a class that starts at 530pm. It will be 30 minutes of Pound and 30 minutes of Yoga! It is a great class to get your sweat on and your heat beat up -- and then to stretch and rest is an amazing end to the class!! Come on down to get moving and stretch it out! We have awesome teachers!

30 Sugar Substitutes for Any and Every Possible Situation

http://greatist.com/health/30-sugar-substitutes-any-and-every-possible-situation

30 Sugar Substitutes for Any and Every Possible Situation

The dreaded sweet tooth strikes again. Most of us know sugar isn’t the healthiest food item, but the risks go way beyond a sugar crash or a cavity . And artificial sweeteners can sometimes add evenmore calories to a meal. Instead of going cold (and sugarless) turkey, try some of these healthier sugar substitutions:

1. Agave Nectar

History lesson time: The Aztecs used agave thousands of years ago and praised this syrup as a gift from gods. A derivative of the same plant as tequila (cheers!), this golden sweetener tastes similar to honey and is perfect in hot or iced tea. But be sure to use in moderation—agave's high fructose content can sometimes cross it in to the dangerfood zone!

2. Maple Syrup

The benefits of maple syrup are aplenty: It comes directly from a plant’s sap and contains over 50 antioxidants. Make sure to grab the real stuff (sorry, Aunt Jemima) and spread it over waffles or use it in homemade granola.

3. Lemon

Fans of gin can skip the extra sugar in a Tom Collins and add an extra lemon squeeze—we promise no one will notice.

4. Honey

Thanks to bees, this scrumptious stuff packs an antioxidant punch. Enjoy some in hot tea to help soothe a scratchy throat, or get creative and add a spoonful to homemade salad dressing.

5. Applesauce

Instead of a half-cup white sugar in a batch of oatmeal cookies, swap in an equal amount of applesauce! The natural sweetness from a Golden Delicious or Fuji apple is perfect in an after-dinner treat. Purchase the no sugar-added kind, or make some at home.

6. Erythritol

This sugar alcohol is practically a guilt-free sweet solution. (Andthe FDA says it’s safe!) At 0.2 calories per gram, the white powder from a plant occurs naturally in many fruits. Plus, it doesn’t lead to tooth decay and other not-so-sweet effects of sugar consumption. It’s not quite as sweet as natural sugar, so try it in chocolate baked goods like brownies.

7. Raisins

For a creative spin on things, blend a cup of raisins in a food processer. With antioxidants and fiber, these little dried grapes add a kick to any baked good.

8. Cinnamon

Spice up a morning cup of coffee with cinnamon. This super spice adds subtle sweetness while boosting immunity, no calories included.

9. Unsweetened Cocoa Powder

For a warm winter treat, mix some unsweetened cocoa powder in a glass of hot water or skim milk. It’ll satisfy that sweet tooth without all the extra sugar the sweetened version includes. Add a splash of vanilla extract for extra flavor!

10. Reb A

Hailing from South America, this natural extract comes from thestevia plant and is recognized by the FDA as safe. It only takes a drop or two to sweeten a bowl of oatmeal.

11. Cranberries

Skip the cup of sugar and add cranberries to a batch of muffins or scones. These little tart treats add a dose of antioxidants refined sugar can’t offer.

12. Processed Dates

Grab a bunch of dates for an extra boost of antioxidants in the next baking experiment . With a low glycemic index and some subtle sweetness, it may be perfect for brownie batter or the base of homemade granola bars . Substitute two-thirds cup for one cup of regular sugar.

13. Grapefruit

For a daily dose of vitamin C, opt for grapefruit juice in a cocktail over soda or tonic water. It’ll add a sweet and sour kick to any beverage.

14. Coconut Sugar

Get a little tropical and use coconut sugar in a fruit smoothie. Made from the sap of coconut flowers, this natural sugar comes in block, paste, or granulated form. Plus, it’s loaded with potassium,which helps keep our bones strong.

15. Brown Rice Syrup

Brown rice syrup comes from (you guessed it!) brown rice. Morenutritious than its high-fructose alternative, this buttery and nutty flavored syrup is perfect in granola bars and baked breads.

16. Rapadura

This sweet treat’s made from sugar cane but skips the refining stage, so it retains vitamins and minerals lost when white sugar is processed. Keep the one-to-one ratio when swapping rapadura for sugar in baked goods.

17. Lime

Make juice boxes a thing of the past and spice up a glass of sparkling water with a squeeze of lime. The tart and tang will keep taste buds satisfied without the extra sugar rush.

18. Puréed Banana

In the next loaf of banana bread, try using extra-ripe bananas and eliminating the sugar. The fruit naturally becomes sweeter as it ripens, so there’s no need for extra sugar .

19. Milk

The natural sugar in milk adds a touch of sweetness to that morning cup of Joe, so think twice before adding a teaspoon or two of sugar. The lactose in milk may do the trick.

20. Frozen Juice Concentrate

Use apple juice concentrate in homemade apple pie. With additional fiber and antioxidants, the pie will be a sweet solution for a nutritious dessert!

21. Barley Malt Extract

Derived from barley, this protein-packed syrup is perfect in a pecan or pumpkin pie. The dark syrup’s similar to molasses and will enhance the flavor of any baked treat.

22. Sucanat

Introducing sugar in its most natural state! Sucanat is a sneaky acronym that stands for SUgar CAne NATural. This sweetener is made from organic cane sugar and packs in some nutrients white sugar lacks.

23. Apricot Puree

Apricots are a nutritional A+ with vitamin C, fiber, and iron. Make some of the sweet stuff right at home and mix it in plain Greek yogurt or enjoy it with hearty whole-grain bread.

24. Fresh-Squeezed Orange Juice

In a batch of homemade bread, swap out the sugar for fresh orange juice. Looking for a cool treat? Freeze some juice in an ice-pop moldrather than buying what’s in the freezer section.

25. Club Soda

Health up that next large glass of fruit juice with some club soda—even a simple three-to-one juice to club soda ratio saves some major sugar calories.

26. Rum

Alcohol ain’t just for drinking—caramelize a few slices of pineapple in rum and add them to pancakes or unsweetened yogurt. Now that’s a fancy way to stay sweet!

27. Tea Leaves

Fruity or earthy leaves like pomegranate and green tea are naturally sugar-free and add an extra nutritional kick to any beverage. Use them in liquor for a surprising healthy twist.

28. Molasses

What happens when sugar cane, grapes, and beets get together? Molasses! Use this dark syrup in a recipe for gingerbread cookies. It’ll add some extra iron and calcium, which makes the cookies healthy, right?

29. Balsamic Glaze

Ditch the Funfetti frosting and add a generous drizzle of balsamic glaze to angel food cake. Simply simmer balsamic vinegar until it forms a thick syrup.

30. Yacón Syrup

A sweetening agent extracted from the yacón plant, this molasses-y syrup has hints of apple and just half the calories of cane sugar. It’s sweet just like honey, so a little goes a long way in baked goods and raw fruit smoothies.

Eat Healthier

https://www.healthiergeneration.org/live_healthier/eat_healthier/?gclid=Cj0KEQjwt-G8BRDktsvwpPTn1PkBEiQA-MRsBQ5_RSW4x9ro4vgJLEoahDiDtuCgRwvyEXLLaikJeBsaAobm8P8HAQ
Eating more nutritious foods that lead to a healthier life is a common goal for many families. But the question is, how? How do we turn that goal into action and start taking the necessary steps to eat better?Learn what the nutritional needs are for your family, and take on healthy changes to eat better.
Eat Right This Summer
Swimming at the pool, attending summer camp, grilling with family and friends, the ice cream truck jingle…summer break means lots of fun in the sun, but it’s also a three-month period where the healthy choice isn’t always easy to make. Luckily, the Alliance works year-round to promote healthy eating through our healthy out-of-school-time program (HOST), and we’re here to provide some tips to make the most of your summer break.
Increase Fruits and Vegetables
Only 20% of high school students in our country report eating five servings of fruits and vegetables every day. You might be like many families who don’t have easy access to stores that carry the produce your family needs. And even if you do have access to fresh produce, it’s another challenge to get your family to eat enough fruits and vegetables to feel as full as they would from eating a meal from a fast food restaurant. It takes planning and trial and error to increase the fresh fruits and veggies your family eats, but you will see many benefits over time.
Eat Real Food
Over the past 30 years, the rates of childhood obesity have been increasing steadily. During these same 30 years, our country has seen a rise in the amount of calories our kids are consuming in the form of fast food, food from convenience stores, and the many other snacks our children eat outside the home. It’s more commonly called junk food. And we have the opportunity to lower the amount of junk food our families are eating by increasing the amount of healthful, homemade meals and healthy snacks they consume.
Drop Liquid Calories
Today, we are drinking more sugary beverages than ever before. And this trend has hit hardest with our kids. Sugar-sweetened beverages are now the largest source of added sugar in the diets of our nation’s youth. But the good news is that most of these sugary beverages are consumed at home, so we as parents, as caregivers, as big brothers and sisters, can have a direct impact on decreasing the amount of empty calories our families are consuming from these sweet drinks.


learn more by clicking on the link above!

'NONTOXIC LIVING' SIMPLIFIED

http://www.savvywomensalliance.org/?ads_cmpid=383862277&ads_adid=26781764677&ads_matchtype=b&ads_network=g&ads_creative=94925332717&utm_term=healthy%20nutritious%20food&ads_targetid=kwd-2286697274&utm_campaign=&utm_source=adwords&utm_medium=ppc&ttv=2&gclid=Cj0KEQjwt-G8BRDktsvwpPTn1PkBEiQA-MRsBaxurePe6v5YBsndRO2BdByxglKx2ILU_qlATHEayt0aAs0u8P8HAQ

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What Do I Need To Know? 

We take out the overwhelming feeling.  

Savvy explores 'nontoxic living' one topic at a time, one month at a time, through our blog.  We answer:

• "What do I need to know?,"
• "What can I do?" and of course,
• "What should I buy?"   

2

It Doesn't Have to Be Expensive.   

Are you skeptical? Frugal? Curious? 

Going nontoxic doesn't  have to leave you broke or overwhelmed. If the ONLY thing you do this year is sign up for our Budget-Friendly Tips and implement our ideas, you will create a healthier home without impacting your budget in a negative way.

3

Some Things Are Just More Fun Together. 

So, why take this journey alone?

Savvy communities make the journey do-able and exciting. VERY soon we will launch our online community and nationwide Savvy chapters!

This site is very interesting in how you can live a healthy life while still being "Savvy". click on the link above!!

Lifetime Fitness Has A Website!!!

http://lifetimefitnessrichfield.com/

Check out our new website!!! Click on the link above!!!

classes tonight!!!

Spnning with weights starts at 5:30pm and Then Zumba toning starts at 7 pm!!!
Come on down and get moving!!

:)
<3

reminder $24/24 months ends July 31st

Come on down get get your membership for the easy payment of $24 a month for 24 months! It is a great savings!!

Exercise and Depression

http://www.webmd.com/depression/guide/exercise-depression

Exercise and Depression

Want to learn more about exercise and depression? Many studies show that people who exercise regularly benefit with a positive boost in mood and lower rates of depression.

What Are the Psychological Benefits of ExerciseWith Depression?

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brainthat reduce your perception of pain.

Endorphins also trigger a positive feeling in the body, similar to that ofmorphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.

Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body's endorphins does not lead to addiction or dependence.

Regular exercise has been proven to:

Reduce stress

Ward off anxiety and feelings of depression

Boost self-esteem

Improve sleep

Exercise also has these added health benefits:

It strengthens your heart.

It increases energy levels.

It lowers blood pressure.

It improves muscle tone and strength.

It strengthens and builds bones.

It helps reduce body fat.

It makes you look fit and healthy.

Is Exercise a Treatment for Clinical Depression?

Research has shown that exercise is an effective but often underused treatment for mild to moderate depression.

Are there Types of Exercises That Are Better for Depression?

It appears that any form of exercise can help depression. Some examples of moderate exercise include:

Biking

Dancing

Gardening

Golf (walking instead of using the cart)

Housework, especially sweeping, mopping, or vacuuming

Jogging at a moderate pace

Low-impact aerobics

Playing tennis

Swimming

Walking

Yard work, especially mowing or raking

Yoga

Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the physical activity and emotional comfort, knowing that others are supportive of you.

Should I Talk to my Doctor Before Exercising?

For most people, it is OK to start anexercise program without checking with a health care provider. However, if you have not exercised in a while, are over age 50, or have a medical condition such as diabetesor heart disease, contact your health care provider before starting an exercise program.

How Can I Decide What Types of Exercise to Do?

Before you begin an exercise program for depression, here are some questions you should consider:

• What physical activities do I enjoy?
• Do I prefer group or individual activities?
• What programs best fit myschedule?
• Do I have physical conditions that limit my choice of exercise?
• What goals do I have in mind? (For example: weight loss, strengthening muscles, improving flexibility, or mood enhancement)

How Often Should I Exercise to Ease Depression?

Try to exercise at least 20 to 30 minutes, three times a week. Studies indicate that exercising four or five times a week is even better. Take it easy if you are just beginning. Start exercising for 20 minutes. Then you can build up to 30 minutes.

What Are Some Tips for Getting Started Exercising?

When you first start your exercise program, you should plan a routine that is easy to follow and maintain. When you start feeling comfortable with your routine, then you can start varying your exercise times and activities.

Here are some tips to help you get started:

• Choose an activity you enjoy. Exercising should be fun.
• Put your exercise routine into your schedule. If you need reminding, put it on your calendar.
• Variety is the spice of life. Make sure you vary your exercises so that you don't get bored. Check your local gymnasium or community center for an assortment of exercise programs.
• Don't let exercise programs break the bank. Unless you are going to be using them regularly, avoid buying health club memberships or expensive equipment.
• Stick with it. If you exercise regularly, it will soon become part of your lifestyle and will help reduce your depression.

What Should I Do if Exercise Is Painful?

Never ignore pain. You may cause stress and damage to your joints and muscles if you continue exercising through pain.

If you still feel pain a couple hours after exercising, you have probably overexerted yourself and need to decrease your activity level. If your pain persists or is severe, or if you suspect you have injured yourself, contact your doctor.

If you are unable to regularly participate in exercise or athletics, you can also try other tools to help boost your mood. Studies ofmeditation and massage therapyhave demonstrated that these techniques can stimulate endorphin secretion, increase relaxation, and aid in boosting mood.

WebMD Medical Reference

View Article Sources 

Reviewed by Smitha Bhandari, MD on February 24, 2016

© 2016 WebMD, LLC. All rights reserved.

http://dailynaturalremedies.com/10-healthy-lunch-ideas/?utm_source=lunch&utm_medium=lunchideas&utm_campaign=bing

10 Healthy Lunch Ideas

If you are not prepared in advance, by the time noon rolls around, the easy thing to do may be to head out to the nearest pizza joint and put a damper on your eating well intentions. However, with these smart and easy lunchideas, you will neither have to go hungry nor derail from your eating well plan. So whether you are crunched for time or plan to brown bag your lunch, take your pick from these ten healthy lunch ideas:

1. Salads:

Salads need not be starters to meals alone but can be created as complete meals themselves. Simply pay attention to the ingredients added in the salad to get a full range of nutrients. Here is a salad that works because it is packed with protein, carbs and good fats to make a fulfilling meal in itself:

Tarragon chicken salad
I cup spinach, chopped half a chicken breast, sliced ¼ cup Greek yogurt
¼ cup walnuts ¼ cup dried cranberries 1 celery stalk, chopped
2 slices tomato 1 tbsp fresh tarragon, chopped juice from one lemon

To assemble salad, chop or slice ingredients as needed. Put all ingredients in salad bowl except yogurt and toss together. Sprinkle lemon juice lemon juice and toss again. Top with Greek yogurt and enjoy.

Any salad that combines a protein source such as chicken, lentils, chickpeas or other with an assortment of veggies and pairs it up with good fats like nuts and seeds or even avocados can be served as a complete meal, rather than be relegated as a starter.

Click on the link and you can read more!!!

Cant find time to exercise between home and work duties?

If you don't think you can find the time in your busy schedule to do a work out- we have so many options to do classes! 5:45 am classes are good before you go to work in the morning. It gives you the energy you need to start the day! Plus we have 8:30 am classes that are great if you want that extra time to sleep in before you go to work. If that seems to be too much for you - we have a power lunch crunch class that we do on Mondays, Wednesdays and Fridays at 12:10pm. Or you can come after work! We have classes Monday- Thursday at 530pm and monday and tuesday at 7 pm.

So If you think you have excuses... you dont! We are here for you!!
Get your Sweat on!!

Plus we are a 24/7 hour GYM! No excuses!!

Healthy PotLuck Recipes!!

http://www.cookinglight.com/
http://www.cookinglight.com/food/recipe-finder/healthy-potluck-recipes

King Ranch Chicken and Quinoa Casserole

Ingredients

1 3/4 cups cooked quinoa

5 teaspoons olive oil, divided

2 cups chopped seeded poblano pepper (about 3 medium)

1 1/2 cups chopped onion

1 tablespoon minced garlic

2 tablespoons all-purpose flour

2 teaspoons ground cumin

1 teaspoon ancho chile powder

2 cups unsalted chicken stock

1/4 teaspoon kosher salt

1 (14.5-ounce) can unsalted fire-roasted tomatoes

1 (4-ounce) can mild chopped green chiles

6 ounces skinless, boneless rotisserie chicken breast, shredded (1 1/2 cups)

3.5 ounces reduced-fat cheddar cheese, shredded and divided (about 3/4 cup)

Preparation

1. Preheat oven to 400°.

2. Combine cooked quinoa and 1 tablespoon oil in a bowl. Spread quinoa on a parchment-lined baking sheet; bake at 400° for 14 minutes.

3. Heat a large Dutch oven over medium-high heat. Add remaining 2 teaspoons oil; swirl. Add poblano pepper, onion, and garlic; sauté 5 minutes. Stir in flour, cumin, and chili powder; cook 1 minute. Add stock, salt, tomatoes, and chopped green chiles to pan; bring to a boil. Reduce heat, and simmer 8 minutes. Remove pan from heat; stir in chicken. Pour half of chicken mixture into the bottom of an 8-inch square baking dish; top with half of quinoa mixture and 2 ounces cheese. Repeat layers once with remaining chicken mixture, remaining quinoa, and remaining 1.5 ounces cheese. Bake at 400° for 25 minutes.

And so many others!! 

52 Healthy Meals in 12 Minutes or Less

http://greatist.com/health/52-healthy-meals-12-minutes-or-less

Being hungry sucks (it's a scientific fact). So why spend hours cooking a gourmet feast when a nutritious and delicious meal could be only 12 minutes away? Skip the grumbling tummy and cranky guests and serve up any one of these 52 healthy and satisfying meals.

Breakfast

1. Chocolate-Blueberry Shake

Blend together 1 packet chocolate breakfast powder (like Carnation Breakfast Essentials), 1 1/2 cups milk of choice, and 1 cup frozen blueberries. Optional: Add a scoop of protein powder for improved muscle recovery.

2. Cold Pizza

Nope, not the takeout kind! Toast 1 slice whole-grain bread and top with 2 tbsp. ricotta, 1 large basil leaf, 2 tomato slices, a drizzle of olive oil, and salt and pepper.

3. Eggs in a Muffin

Heat a pan with a spritz of cooking spray over medium heat. Season 1 egg with salt and pepper, scramble, and cook to desired consistency (no more than five minutes). Top egg with 1 slice cheddar cheese and allow cheese to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin and add 1 slice cooked Canadian bacon. (Use half the muffin and eat it open-faced to save a few calories!) See also: 34 Grab-and-Go Healthy Breakfasts

4. Canadian Waffles

Toast 1 whole-wheat waffle and top with 1 slice cooked Canadian bacon, 1 over-easy egg (prepared with cooking spray), and a 1 to 2 tsp. drizzle of maple syrup.

5. Cereal A-Go-Go

Swap out the milk in a bowl of cereal for 1 cup plain low-fat yogurt flavored with 1/8 tsp. lemon zest and 1 tsp. honey. Add ½ cup bran flakes and some extra flavor with ¼ cup fresh berries or 1 tbsp. sliced almonds.

6. Breakfast Taco

In a pan spritzed with cooking spray over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, and 1 tbsp. drained and rinsed black beans. Season with salt and pepper. Wrap mixture in an 8-inch whole-wheat tortilla and top with 1 tbsp. salsa.

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There are lunches and dinners on the link!! There are amazing and fast!!