Delicious recipes for Summer!

With summer just around the corner, backyard BBQs will soon follow! Jazz up your BBQ with some yummy and healthy alcohol free smoothies.

Here are a few of my favourite recipes. Nutritional information is provided for the recommended ingredients. These smoothies are low glycemic and actually contain a complete and balanced meal serving of protein and carbohydrates.

Raspberry Chocolate Dream:

Combine all the following ingredients in a blender and blend until smooth, then pour into a tall glass and enjoy!

2 scoops of Cinch Chocolate Shake Mix

1 cup fresh or frozen raspberries (unsweetened)

1 cup non fat milk or low fat soy milk

4-6 ice cubes

Nutritional information:

Protein: 24g

Carbohydrate: 49g

Fat: 3g

Fiber: 13g

Calories: 284

Pina Colada:

Combine all the following ingredients in a blender and blend until creamy, then pour into a tall glass and enjoy!

2 scoops of Cinch Vanilla Shake Mix

1/2 cup non fat milk or low fat soy milk

4 oz fresh, chopped pineapple

1/2 tsp coconut extract

4-6 ice cubes

Nutritional information:

Protein: 24g

Carbohydrate: 48g

Fat: 3g

Fiber: 7g

Calories: 300

Cafe Mocha Shake:

Combine all the following ingredients in a blender and blend until creamy, then pour into a tall glass and enjoy!

1 scoop Cinch Cafe Latte Shake Mix

1 scoop Cinch Chocolate Shake Mix

1 cup non fat milk

4-6 ice cubes

Nutritional information:

Protein: 24g

Carbohydrate: 37g

Fat: 3g

Fiber: 7g

Calories: 280

Last but not least, for the chocolate and strawberry lovers out there:

Chocolate Dipped Strawberry Shake:

Mix strawberry and Chocolate shake powders with 8 oz non fat milk or soy milk into a blender and blend until smooth. Add 4-6 cubes of ice, blend until frothy. Pour shake into a tall glass and sprinkle with shaven dark chocolate. Garnish with a fresh strawberry.

1 1/2 scoops of Strawberry Cinch Shake Mix

1/2 scoop of Chocolate Cinch Shake Mix

8 oz non fat mailk or low fat milk

4-6 ice cubes

1 tsp dark chocolate (65% cacao, finely chopped or shaven)

1 large fresh strawberry

Nutritional information:

Protein: 24g

Carbohydrate: 40g

Fat: 5g

Fiber: 6g

Calories: 295

Enjoy these recipes! If you have your own yummy recipes you’d like to share, post a reply or email me.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Balance Your Life!

As I’ve discussed on this blog before, there is more to weight release and weight management than just good nutrition and exercise. All other aspects of your life needs to be well balanced; the emotional, spiritual and mental. Today I‘m going to talk about a way to help you achieve that balance in just 15-30 minutes a day.

It’s simple really, keep a journal. You might be thinking to yourself; “How is keeping a journal going to help me create a balanced life?”

Well, the journal might be difficult to get started if you’ve never done it before. However, once you get started you’ll find that it offers you time to slow down and think about your day.

> To think about your wins and loses.
> What you did great and what you’d like to change.

It essentially gives you some perspective on the movie called your life. It can have the same effects as meditation, therefore fulfilling your emotional, mental and possibly spiritual balance.

Journalling is also a great tool to use hand in hand with goal setting and accountability for those goals. For instance, if you have a financial goal of saving/investing 20% of your income. You may discover through your journalling that the reason you have not been able to achieve this goal is due to overspending.

Than you may need to re-evaluate this goal. Ask yourself:

> Why did I overspent?
> What did I overspend on?

Was the money spent to assist you in achieving another goal with a higher, more urgent priority; perhaps the goal of releasing excess weight and getting to a healthier physical form. If that is the case, perhaps you need to look at revising that investment figure to 10% in the interim but remember to use the SMART goal setting system. Do not set a goal without a timeline, otherwise you cannot keep yourself accountable.

To expand on accountability, a journal can help you achieve this either in addition to your accountability partner(s) or in place of one. Of course, it is ideal to have family, friends, trainers, financial advisors, etc. as your accountability partners.

However, if for some reason this is a goal that you feel you need to work on solo, a journal can become your conscious. Chances are if you have not really taken all the necessary steps to fulfill your goals, as evident in your journal, you will feel like you have cheated yourself. This will motivate you to really go after your goal or perhaps re-evaluate the goal to discover that you were not truly committed to it. Perhaps it was really someone else’s goal for you.

At the end of the day, a journal will help you bring some perspective and balance into your life. It should only take 15-30 minutes of your day to just jot down what you did and how your felt. Don’t think about it, don’t polish it, just jot down your thoughts.

Wishing you a well balanced day!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Benefits of a healthy lifestyle

If you’ve ever had one of those days that you are not in the mood to fit in a workout of some kind, I hope this helps to motivate you.

Aside from the obvious benefit of physical activity like being a healthy weight, looking and feeling great, here are 10 other benefits to keep in mind when you feel like skipping 1 or 2 workouts a week:

1) Prevent Disease - There is allot of proof that regular exercise of at least 3 times a week reduces the risk of virtually all health issues including heart disease, stroke, cancer, osteoporosis, type 2 diabetes and more.

2) Look great - Improves your posture, firms your body and results in glowing skin.

3) Release weight and keep it off - Exercise burns fat, preventing storage of fat.

4) Increased Energy and Peace - If you exercise regularly, you will have more energy, be less irritated and more at peace.

5) Better Sleep - Although exercise gives you a boost of energy throughout the day, it also helps you rest more peacefully.

6) Slow down aging process - Aging naturally reduces your muscle and bone mass but with regular exercise, the loss of muscle and bone is drastically reduced.

7) Relieve back pain and other aches and pains - Any aches and pains can be reduced with regular exercise. Having said that, if you’ve suffered an injury, it’s a good idea to consult a Doctor, Kinesiologist, Physiotherapist etc.

8) Reduce depression - Regular exercise has been shown to reduce depression. In fact, some cases have shown it to be more effective than medication.

9) Stay mentally sharp - A Harvard study showed that exercise improves memory and cognitive functions.

10) Reduce incidence of illness - Regular exercise reduces the incidence of colds and upper respiratory infections.

I suggest you write out the reasons on a sheet of paper, put it next to a picture of yourself when you were in your best shape and stick it on your fridge, computer monitor, anywhere you will see it daily. If that’s not enough motivation, give us a call and we’ll help you out.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Stress Buster

Do you skip your daily fitness routine if you have a ton of things to do and you’re stressed out about getting it all done? Think again! Exercise is actually a great stress reliever.

Think about it, you aren’t in front or near your computer, no colleagues or kids around. You have time to yourself to clear your mind and focus on yourself.

A 2006 study shows the protective role of exercise on stress system dysregulation and comorbidites. According to this study, stress causes your adrenal glands to get out of control then mobilize energy resources which need to be burned off. If you don’t burn it off, it could lead to a number of issues like blood sugar imbalances, storage of fat, thyroid issues and higher risk of heart attack.

There have been many other studies which have shown many health benefits to regular fitness activity, including but not limited to the following:

-exercise reduces stress induced blood pressure issues

-exercise helps control diabetes

-exercise is the best treatment for fibromyalgia

-exercise reduces anxiety and depression levels

-life-long commitment to exercise has multiple health benefits including maintaining heart mass and elasticity in 65+ year olds studied

Aside from the science, to me it simply makes sense to live an active lifestyle for one’s physical and emotional well being.

If you need a support system or are just looking to get started on a wellness program, give us a call and we’ll help you get started. With our inch loss program, you will also receive unlimited support.

Studies sourced: (http://onlinelibrary.wiley.com/doi/10.1196/annals.1367.020/full; http://cat.inist.fr/?aModele=afficheN&cpsidt=3056824; http://www.apa.org/helpcenter/exercise-stress.aspx; http://www.sciencedirect.com/science/journal/03010511)

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com