Best Raw Foods to Have in Your Nutrition Plan

0% processing.  100% natural nutrition.  Raw food - you don't have to have it all the time, but don't leave it out.  Here's why...

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Eating raw foods (vegetables, fruits, nuts, and more) have amazing health benefits. Raw foods are essentially living foods. When you eat living foods you are eating live enzymes, undamaged nutrients, and alkaline-forming compounds that help nourish and cleanse the body. You don’t have to eat completely raw diet to have the health benefits of raw foods. Simply adding the Best Raw Foods to Have in Your Nutrition Plan will create positive changes.

You also don’t need to eat raw foods with every meal or snack. Simply adding in the Best Raw Foods to Have in your Nutrition Plan once or twice a day can have a huge impact on your health.

Best Raw Foods to Have in Your Nutrition Plan

Coconut: Coconut is probably the greatest “superfood”. Raw coconut is a powerhouse of nutrients. Its natural water is loaded with vitamins, minerals, and electrolytes, and is considered one of the best hydrators for the body. Raw coconut meat (the flesh), is equally beneficial. It contains high levels of lauric acid, a type of saturated fat that aids in resisting harmful viruses, bacteria, and fungi.

Other benefits from consuming coconut flesh and its natural water is that it promotes brain health, aids in weight loss, can help prevent heart disease, helps lower cholesterol, boosts energy, promote thyroid health and hormone levels, rejuvenates skin, and helps heal damage to the gut and digestive system.

Chia Seeds: The Chia Seed is the best when it comes to omega-3 fatty acids and disease-fighting antioxidants. They are rich in fiber, essential fatty acids, calcium, antioxidants, and protein. Chia seeds are easy to incorporate into any nutrition plan.

Chia seeds are helpful for maintaining strength, weight maintenance, healthy digestion, immune system support, and disease prevention.

Sprouted Nuts and Seeds: Yes, this is a general category, but any nut and Seed can come in a raw form. When you eat raw sprouted nuts and seeds they will provide a wealth of important vitamins, minerals, nutrients, enzymes, and proteins. Raw sprouted almonds are one of the healthiest foods you can consume because they contain healthy fats, complete protein, amino acids, and essential trace minerals.

Sprouted nuts and seeds help boost immunity, regulate cholesterol levels, support a healthy brain and heart, and provide lasting nourishment.

Cacao (natural chocolate): Healthy metabolisms are maintained by having a key component known as mineral magnesium. One of the best natural sources of this essential mineral compound is raw cacao. Raw Cacao is a bean from which cocoa and chocolate are derived, but cocoa and chocolate are processed versions with very few nutrients.

Raw cacao is unique because it contains well over 300 identifiable nutrient compounds. These compounds help feed the body’s systems and promotes a healthy brain chemistry, boosts energy levels, improves circulation, and can neutralize cancer-causing free radicals. Raw cacao also helps stimulate the production of digestive enzymes, which benefits digestive health.

Leafy Greens: Leafy green vegetables are so important and its nearly impossible to consume to many. Making these a part of your daily nutrition will bring many positive health benefits.

Leafy Greens such as Spinach, Kale, Swiss Chard, and others are rich in chlorophyll which is a key dietary component for boosting energy levels, detoxifies and cleanses the liver, digestive track, and other organs which will help keep you regular. Add these daily for maximum health benefits.

Fermented Vegetables: Raw organic fruits and vegetables are supremely healthy, but they can become even healthier when fermented. The fermentation process used to culture vegetables like cabbage, carrots, and cucumbers makes them easier to digest, which allows the body to unlock and access more of their nutrients.

Fermented vegetables also have digestion-enhancing enzymes and probiotic bacteria, which together build immunity and improve nutrient absorption.

Best Raw Foods to Have in Your Nutrition Plan

If you truly want to change and improve your health, having these foods and others should be a part of your nutrition plan. Starting with these Best Raw Foods to Have in Your Nutrition Plan is a good place to begin. Though for some of us adding all these raw foods to their daily nutrition can be difficult. So your alternative is to look for a nutritional supplement that has all these raw foods and more in their natural state. Either way, your health will benefit from having raw foods daily.

 Tags:Beachbody Best Raw Food Nutrition Plan Best Raw Foods Best Raw Foods to Have in Your Nutrition Plan Boost Your Health Boost Your Health with Raw Foods Eat Healthy Health Healthy Nutrition Muscle Gain Nutrition Nutrition Plan Raw Food Nutrition Plan Raw Foods Shakeology Team Beachbody Weight Loss

All New Workout - Country Heat!

Country Heat - Get ready to fire up your metabolism, burn calories, and melt away unwanted pounds while having fun dancing to the hottest country music.

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Super Trainer Autumn Calabrese, brings you fitness like never before with Country Heat™.

Get ready to fire up your metabolism, burn calories, and melt away unwanted pounds while having fun dancing to the hottest country music. Country Heat workouts are 30 minutes of exhilarating, low-impact movements that will have you melting off weight and reshaping your body as you tone and tighten your shoulders, arms, legs, and booty. Autumn makes it easy to get started with simple moves that will have you right in step from day one. Plus, Country Heat comes with Autumn’s famous portion control containers and easy-to-follow nutrition plan to maximize your results.

It is time to turn it up to burn it off!
Check out how fun it will be to workout!

YOU CAN ALSO KICK START YOUR RESULTS WITH THE COUNTRY HEAT KICK START CHALLENGE PACK

*Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product. Full Disclaimer

Muscle Balance Matters

No chicken legs!
No T-Rex arms!
Functional Fitness - Yes!
Good Posture - Yes!

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Muscle Balance Matters and it only comes when you have the right repetitions, number of sets, and your weights are used properly. This combination creates greater strength and will help you avoid injury. The secret to getting healthier and more fit, gaining strength, and avoiding injury (especially to the joints), is to balance the work you do on muscle groups. Remember muscles come in pairs and the majority of them are bi-lateral meaning on both sides of your body. So you want to have each side of your body balanced as well.

Balance comes when strength and flexibility of opposing muscle groups are equal. Some examples of opposing muscle groups are Biceps and Triceps, Deltoids and Lats, Pecs and Traps, Abs and Erector spinae (low and mid back), Quads and Hamstrings.

Muscle Balance Matters

Why does Muscle Balance Matter? The biggest reason is that when there is balance between muscle pairs, you are more apt to avoid injury. When muscles are unbalanced, your joints get used incorrectly and it can cause wear, tear, and damage over time. Unbalanced muscles can also cause unnecessary pain throughout your body.

Examples of muscular imbalance:
1. A person lifts weights and primarily focuses on their pectorals (Chest), and spends very little time on the traps and upper back. Over time when they stand or walk, they will begin to stoop forward because the pecs are stronger than their traps and upper back. The result is poor posture, as well as neck and back pain.

2. Knee damage and pain is a very common complaint among people. This can be avoided with proper hip abductor and adductor work. When these muscles are balanced and strong they pull and hold the tendons in place, which in turn holds the kneecap in its proper position. When one of these muscles is weaker, the kneecap gets pulled out of place, and the result is pain and possibly injury.

Muscle Balance Matters, so how do you make it happen?

Cross-training is always a must! It is the best way is to achieve total fitness and muscle balance. Cross training workouts are a balanced combination of cardiovascular exercise and weight training. The weight training offers specific movements to enhance and achieve balance.

Every person has one side of their body that will be weaker, and typically a weaker muscle within each of the pairs. To create true muscular balance and avoid injury, you start by strengthening the weaker muscle and maintain strength on the stronger muscles.

To find your imbalances you must choose a weight and lift it independently. When you find the size weight that one muscle can do that the opposing muscle cannot, you found the correct weight to begin the balancing process. Once you are aware of natural imbalances, focus more effort on the weaker muscles until they are balanced out with the others.

Once balanced is achieved you must begin training in a way that will maintain the muscular balance. To maintain the balance, you must work the muscle pairs and bilateral sides of the body in a formation that hits all sides and with the right weight, repetitions, and set. Again this is where Cross-Training can really be of the most benefit.

Most gym programs don’t provide a true Cross Training Experience, as they rely on machines to move you in one direction and most people don’t use them properly or in the correct order of necessity. Therefore, it is important to find programs that are true cross training programs that also allow you to use your body and weights in multiple directions, with multiple reps and duration. This is why having a Coach to guide you in the right direction can be the key to your success.

Muscle Balance Matters! By strengthening every part of each muscle and muscle group, you will be able to obtain the results of a sleek, stronger, and more balanced body, while developing muscles that will help you avoid injury and pain.

 Tags:Balance Balance Matters Cardio Training Coach Cross Training Exercise Exercise Training Healthy Healthy Body Matters Mobility motivation Muscle Muscle Balance Matters Muscle Matters Performance Performance Nutrition Shakeology Team Beachbody Training Working Out workout

Beachbody Results: Amber Lost 46 Pounds and Won $1,500!

Amber Brockwell, age 33, lost 43 lbs with 21 Day Fix and CIZE. She entered her results into The Beachbody Challenge®, and won $1,500! 

Read her story.  If Amber can do it, so can you.

http://www.teambeachbody.com/teambeachbodyblog/success-stories/beachbody-results-amber-lost-46-pounds-and-won-1500?referringRepId=28870

Tell us about your life before you started the program. How did you feel about yourself and your body?

“Oops, I did it again!” Where do I begin? 3 years ago, I was ready to find myself again. I was extremely overweight, and I almost lost my then 9-year-old son to respiratory arrest from a life threatening asthma attack. As I saw him lying in the hospital bed in a coma on a ventilator, I knew it was time to take charge of my life so I could be the best role model I could possibly be.

Fast forward a few weeks after we got home, and I was fortunate to run across a package of Chalean DVDs. It had everything I needed to get started. Turbo Jam, ChaLEAN Extreme, and Turbo Fire. So I gave it a shot and thought, “Well maybe I’ll lose a few pounds.” When it was all said and done, I ending up losing over 80 pounds.

Let me give you a little background on my life. I have the most amazing son that was born in 2004. My husband and I tried for over 10 years to give him a sibling, and have another child. We never had any luck. When I had given up all hope, I ended up pregnant. And I 100% believe that it was due to the fact that I had taken control of my life. My small frame was no longer supporting all of the excess weight, and I no longer had high blood pressure.

I was elated to finally be pregnant again. We were blessed with a beautiful daughter in August of 2014. Due to sleepless nights, and caring for this beautiful bundle of joy, I stopped focusing on myself. But guess what happens when you stop leading a healthy lifestyle with proper nutrition and exercise? That’s right, you gain weight. And that I did. I gained every bit of it back.

It is now time to focus on myself again. And I had no doubt on where I needed to turn to get my life back. I went immediately to Beachbody. I truly believe in them, and their products. I knew they helped me before, and they could help me take control of my life again. I knew I had to focus on portion control (which was out of hand for me), and I had to start a great workout again, one that I would look forward to doing.

This time I turned to 21 Day Fix and CIZE. And let me tell you that I wholeheartedly know that I made the right decision. Within my first round, my energy sky rocketed and I lost many, many inches. With trainers like Shaun T and Autumn, I know they have my back.

As odd as that may seem, although they are in my TV screen, I feel they are friends of mine. And they truly care about helping others and it is their passion and their gift they give to others.

Thank you Beachbody for helping me gain my health back for a second time!

What inspired you to change your life and begin your transformation journey?
3 years ago I watched my little boy fight for his life. He was on a ventilator in a coma due to respiratory arrest from an extremely severe asthma attack. I vowed to be the best role model for him. That is when I first decided to take my life back. After putting all of my weight back on from my last pregnancy, and knowing that I now have a daughter to look up to me, I without a doubt have to set a positive example for her. I want her to grow up and always love herself and her body and to always be confident.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
The greatest challenge for myself was realizing that it is okay to put myself first. It is okay to focus on my health and wellness. I have to take care of me in order to take care of my family. I have to be able to pour from a full cup. I can’t pour from an empty cup. The Beachbody team, trainers, and programs all taught me that.

What in particular did you like about the program you chose?
I don’t even know where to begin. I love everything about it! 21 Day Fix got my nutrition to be on point, which I definitely needed help with. I would binge eat in front of the TV for hours, not paying attention to what I was putting in my body one bit. It taught me that healthy foods can be delicious, and if they are perfectly proportioned you never feel hungry. It is a no brainier when it comes to portion control. I love working out with Autumn. I trusted the process and her, and thought of her as a friend. She really pushes you and makes you feel strong. Plus I connected with her knowing she is a mom. I also loved the rotation of the workouts every day, because my body never became used to it. It was constantly changing.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I can now look at myself in the mirror now and love who is looking back at me. Before I couldn’t even look at myself in the mirror because I was disgusted with what I had done to myself. I had no one to blame except me. I can now say I love myself again and I no longer have to hide. I can now walk into a room and hold my head high. I have found myself again. I am now leading by example to my kids, which is most important. Overall my blood pressure has decreased, which is wonderful! It decreased my overall fat percentages, and took a great amount of weight off of my small frame. I was shocked to see just how fast the pounds started to fall off! The health benefits will pay off in the long run. I do not get easily winded, and I have so much more energy!

How has your life changed since completing your Beachbody program?
I no longer turn the other way when I see someone in a store that I know. I don’t have to be embarrassed with the way I look. I am confident in myself again. I can chase my young daughter and my son again without getting winded. I am active, energetic and happy again. I never wanted my daughter or my son to grow up listening to me complain about my body, and put myself down. I want them to have a confident mom so they can grow up and always be confident and love themselves. That is especially so important to a young girl.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
Yes! Yes! Yes! Challenge Groups are simply incredible. It is a community of people that support and encourage each other. You are surrounded by people that are in the same boat as yourself, and you all genuinely want to see each other succeed. The groups keep you accountable, and you make lifelong friends who share the same passion.

How did your Team Beachbody® Coach support you on your journey?
I can’t say enough kind words about my Coach. She is simply one strong and beautiful woman inside and out. I actually first connected with her through Facebook and followed her for a while. She has a passion for what she does and I look up to her. She knows how to lift you up and make you believe in yourself. I knew that she was meant to be the coach for me. She is an incredible person.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Mmmm, Shakeology. It is unbelievable. It always gives me a great pick me up and tastes wonderful! I never had to guess on what I needed to put into my body. There are so many ways you can prepare it and change it up. My body can tell when I skip a day. When I do, my energy levels drop dramatically, I feel sluggish, and my appetite is harder to control. It also helps my digestive issues by drinking it. My son loves it too! In the beginning it tasted so good I almost felt like I was cheating. I had to keep reminding myself that it is healthy! I recommend it to everyone. Between the shakes and the programs, I found myself with less stress, wonderful peaceful sleep at night, and my blood pressure has improved.³

Did you achieve any other measurable improvements with a Beachbody Supplement or Nutritional Product or Program? (e.g. Blood Pressure, Blood Sugar, triglycerides, etc…)
I used to have problems sleeping at night, and now I sleep like a baby! My joints are no longer sore.

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes.



^†Results vary depending on starting point, goals, and effort.
³Always consult with your physician about your unique medical needs before starting any fitness program or nutrition product.

5 Reasons You Don’t Work Out (and 5 Easy Fixes)

Good intentions.  You have them.
Excuses.  You have them, too.
You know what you should do, but you don't seem to do it.
How do you fix that?
Here are some good ideas...

http://www.teambeachbody.com/teambeachbodyblog/fitness/5-reasons-you-dont-work-out-and-5-easy-fixes?referringRepId=28870

You’re tired. You’re busy. You’re watching the kids. You’re on the road, and unfamiliar with the area. We hear you, and we know what you’re thinking: Skipping just one workout can’t hurt, can it? Unfortunately, it can: Missing even a single workout can initiate a downward spiral, increasing the likelihood that you’ll skip another one by 61 percent, according to British researchers.
So what’s a successful, time-crunched, modern day road-warrior like yourself to do? Exercise anyway. Even if you’ve skipped a whole month (or two) of workouts, you can regain most of what you lost in as little as 6 weeks, according to a study by Swedish researchers. Follow the tips below to bust five of the most common excuses and get your workouts back on track.

Excuse: You’re too tired at the end of the day.
The Fix: First, fuel up smarter in the afternoon. Swap out your high-carb, energy-spiking granola bar or yogurt snack for an energy-sustaining protein shake, or a handful of nuts or sesame seeds. Next, enlist some social support. “Find a fun, motivating group fitness class, or a workout buddy with the same qualities,” says Rachel Vaziralli, M.S., a master trainer at Equinox Fitness in New York. Science agrees: Exercising with a new workout partner can make it easer to stick a workout schedule, according to a recent study by Swiss researchers.

Excuse: You don’t have an hour to work out. Ever.
The Fix: Who says your workout has to take an hour—or even 30 minutes? Less than 10 minutes of high intensity interval training (HIIT) performed within a workout lasting less than 30 minutes can improve aerobic capacity and exercise tolerance (i.e., stamina) in just a few weeks, according to a recent study at McMaster University. Now imagine how fit you can get if every minute in your workout revolved around HIIT? Stop wondering and start benefiting by signing up for Beachbody On Demand.

Excuse: The workout seems too hard.
The Fix: Now’s the time to listen to your body. You should feel energized after your workout, not defeated. “When you push and you’re not ready for it, you end up not performing the exercises properly, making them less effective and increasing your risk of injury,” says Vaziralli. Dial back the difficulty on your current workout by lowering the weight, reducing reps, or increasing the rest between sets. Many exercises can also be modified (e.g., elevating your hands on a box during pushup, or doing a quarter squat instead of a full squat), allowing you to work the same muscles without compromising your form.

Excuse: You don’t know the area.
The Fix: If you’re on the road in an unfamiliar city and want to break free of the gym, see if your hotel has an in-house fitness concierge. Westin hotels, for example, will not only hook you up with workout clothes and a fresh pair of running shoes for just $5, but will also take you on a group run if you’re interested. Rather head out on your own? Search MapMyRun, RunKeeper, and USA Track and Field for local, user-rated running routes.

Excuse: You can’t exercise and watch your kids at the same time.
The Fix: If your kids are young enough to require constant supervision (and you have a supportive spouse), you’ll likely need to transition to AM workouts while the little ones are asleep. “It’s going to be a grind the first couple days, but once you adjust, your body will be primed for morning workouts,” says Dr. John Rusin, D.P.T., C.S.C.S., owner of John Rusin Fitness Systems and the father of two young children. Older kids might allow you to carve out some exercise time in another room, but you’ll still need to be home. That’s where streaming services (like Beachbody On Demand) can be a lifesaver.

Everyone likes a cold, refreshing soft drink, right?  But what’s going on inside your body when you take that cold, refreshing sip?  

• It’s nothing but sugar water.  
• It lacks nutritional value.  
• It leads to weight gain and poor health.  

Why?  What’s going on?

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Soda Is a Destroyer

Day in and day out people actually still put soda into their bodies, yet research continues to prove that Soda Is a Destroyer. Throughout the world people consume 1.9 Billion bottles of soda daily. This is alarming. A bottle of cola contains an alarming amount of high fructose corn syrup. (HFCS is the highest calorie source in the American diet). In the United States we are addicted, and it’s a problem. Soda is a Destroyer!

HFCS interacts with the brain similar to cocaine and heroin. One behavioral therapist found it creates similar addictive behaviors. Within 60 minutes of soda consumption it begins wreaking havoc on your entire body.

Soda is a Destroyer

One drink contains 100% of your daily recommended sugar intake, and that’s not including all the other sugar sources people consume throughout the day. Eating this much sugar, particularly artificial and synthetic sugars has disastrous effects on the body, which include an increased risk for tooth decay and cavities, leptin resistance (leading to obesity), insulin resistance, diabetes, high blood pressure, and heart disease.

Consuming soda and having so much sugar hitting your body in one shot begins to have negative affects on the body within 10 minutes.

Within 20 minutes of consumption liquids reach the liver. Research has found that high amounts of fructose hitting the liver at one time cannot be processed properly and therefore causes the body to convert most of it into fat. This process is looked at as the fundamental principle behind the increased numbers in obesity and may also play a large role in the development of various cancer types.

40 minutes after consumption the body has absorbed all the caffeine in the soda. Soda has a lot of caffeine, most having 32mg or more per serving. Plus, diet soda is even worse, with a whopping 42mg or more per serving. Keep in mind that a serving of soda is 8 ounces (not the typical 20oz bottle). At this point, the brain also begins to react to the soda in a similar way to how it reacts to heroin. There will be an increase in dopamine production, and activation of the u-opioid receptors.

Soda Is a Destroyer

In an hour’s time soda begins to affect the body’s calcium levels too, it causes calcium loss through urination. Researchers has found that this may have a harmful effect on your bones, especially when most Americans consume 2-3 servings of soda per day.

Other nutrients that the body expels as a result of drinking soda is magnesium, zinc, sodium and electrolytes. The excretion of these nutrients increases around the 2-hour mark. This is when the start of the sugar crash occurs, which causes a person to be sluggish and irritable, as well as have increased cravings for another soda.

Still want a soda? Though we only touched on a few of the negative effects that soda has on the body, it is time to take control and realize that Soda Is a Destroyer.

 Tags:Beachbody Clean Eating Food Health Healthy Eating Healthy Nutrition Live Healthy Lose Weight Nutrition Shakeology Soda Soda and Health Soda Is a Destroyer Soda is Bad for your Health Team Beachbody Weight Loss