Roman Detox Bath

-Roman Bath its simple to put together great for detoxing the body.... Its helps releive inflammation of the joints,connective tissue also breaks down soft tissue adhesions and scar tissue.

You may wonder how these simple ingredients can draw toxins out of your body. It i actually the combination of the hot water and ingredients working together that give you the detoxifying action. First, the hot water in the bath pulls toxins out of the body to the surface of the skin. The Epsom salts aid this detoxifing process by making you sweat, which is body’s natural way of releasing toxins. Poisons are also drawn out of the body as the water in the bath naturally cools

-The other two ingredients – sea salts and baking soda – also help to cleanse and purify the body of toxins. Sea salt is widely known for its powers of purification. Since baking soda is highly alkaline, it also helps encourage poisons to leach from your system.

-You should pour the detox bath mix into the water as the bath is filling. Draw your water as hot as you can comfortably stand. The hotter the water you use, the better, more thorough detox you will have. Twenty to thirty minutes is usually an adequate amount of time to soak in the bath. It is usually a good idea to drink plenty of water during or after your bath to replace the water you have sweated out. You might also want to scrub or rub your skin after you finish soaking to encourage all the toxins brought to the surface of the skin to clear out. As a word of caution, however, if you have heart disease, high blood pressure or are diabetic, check with your doctor before trying a detox bath.

***Here is the ingredients needed, Whole Foods has all what you need or Sun Harvest..

1) one cup of sea salts,
2) two cups of baking soda
3) one cup of Epsom salts.
After mixing these ingredients well, you can store them in a glass jar with a screw-on lid. You only need about ¼ cup of the mix per bath so this recipe makes enough mix for about 16 bath...

Add any oil you like to help cleanse the Body
Ex. Lavender drops is great for stress or anxiety
-Add aloe for your Skin

Enjoy your Bath
Provided by www.austinxfit.com

Healthy Oatmeal Cookies with Dark Chocolate

Here is my recipe for Oatmeal with Dark Chocolate:)                              

Provide by: www.austinxfit.com
Sign up on :my blogg for more healthy snacks & meals.

Make 10 Cookies                                                    

Ingredients
- 3 Table spoons of Butter (Choose a healthy butter or Flaxseed )
- 1/2 Cup Brown Sugar ( Sugar in the Raw or Organic Brown Sugar)
- 1 Whole egg ( Range free eggs)
- 1/4 Cup Honey ( Agave Organic Honey or Natural )
- 1 Table spoon Water
- 1/2 Cup Whole Wheat Flour
- 1/4 Teaspoon Baking Soda
- 1/2 Teaspoon of Salt
- 1/2 Teaspoon of Cinnamon (optional for flavor)
- 1 1/2 Cups of Oatmeal ( add 1/2 cup optional depends on texture of dough)
*Add 2 Cups Hershey Dark Chocolate Chips 12oz package

Options u choose
- 1 cups Raisins
- 1/2 cup Walnuts
- 1/2 dry figs

Directions for Cooking
1) Heat oven 350
2) Spray Cookie sheet Olive oil
3) Cook time 12 to 15 mins
4) Cool on a wire rack


With post nutritional content next blog...
By here is overall view : 1 cookie depends on size of the maker:)
Fat 3 grams
Poly & mon 2grams, this is good fat
Protein 3.5
Sugar is 15,but remember this is natural sugar,not made man!
Carbs 25-30 from oatmeal

Need help to sleep? Try Melatonin (Natural Herb)

What is Melatonin?

Melatonin is made in the Pineal gland in the brain, it natural for us to make.But at times we don't make as much.It controls our sleep cycle and wake cycles...It a natural herb that helps us produce more,it works great...If you're having trouble I recommend clicking on this link on Melatonin and see if could help you enjoy ur sleep again it did for me!





www.Austinxfit.com

4 Types of Olive Oil,Why is benefical for you!

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. (1-3) No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid.

Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation. Here is a link : Olive why is it beneficial.

4 Types of olive oil

Generally, olive oil is extracted by pressing or crushing olives. Olive oil comes in different varieties, depending on the amount of processing involved. Varieties include:

Extra virgin - considered the best, least processed, comprising the oil from the first pressing of the olives. Virgin - from the second pressing. Pure - undergoes some processing, such as filtering and refining. Extra light - undergoes considerable processing and only retains a very mild olive flavor.

When buying olive oil you will want to obtain a high quality EXTRA VIRGIN oil. The oil that comes from the first "pressing" of the olive, is extracted without using heat (a cold press) or chemicals, and has no "off" flavors is awarded "extra virgin" status. The less the olive oil is handled, the closer to its natural state, the better the oil. If the olive oil meets all the criteria, it can be designated as "extra virgin".

www.austinxfit.com

3- Days Fresh Fruit Diet ( Body Cleanse)

Hi Friends
If you had a long week with family and friends and over did it on the food,sugar and beverages...Here is a website below that will give you a 3-Day cleanse it all based on organic fruits,etc...This will help the body return to vibrant self and increase energy levels and also aiding in weight loss...This link for 3-day cleanse is highlighted...It will give you a shopping list and food to buy for the 3 -days..

Have a great week and if you need assistance in Weight loss- Program go to www.Austinxfit.com

Tim 5 Ways Water Aids in Weight Loss

Water is a great tool for losing weight,especially for the summer coming..

1) Try drinking one glass of water before each meal to calm the body down for over eating as well as self-control.

2) It will help increase the Metabolic rate before each meal.

3) Ur food will be easy to get out of the stomach for digestion rather than sitting and Harden focusing a longer stay in the GI tract possibly storing for adipose fat.

4) Remember water consume more than 70% of our body's male or females.

5) It purifies the body from toxic products (cosmetics ,food,beverages)

Here is a great article on weight loss by drinking water.

By www.Austinxfit.com

7 Reasons to Avoid Farm Raised Salmon

This is a article that shows how salmon are raised at farms,what is feed to them and what helps to achieve there color... After reading this you will avoid farm raised salmon!

Over 60% of the fish eaten in the United States is farm-raised. What are some of the things that you should know about man-raised salmon?

Farmed Salmon:

1. have seven times the levels of PCB’s as wild salmon

2. have 30 times the number of sea lice

3. are fed chemicals to give them color

4. are fed pellets of chicken feces, corn meal, soy, genetically modified canola oil and other fish containing concentrations of toxins

5. are administered antibiotics at higher levels than any other livestock

6. have less omega 3’s due to lack of wild diet

7. are crowed into small areas inhibiting movement, and causing disease

Wild salmon may only eat a bite or two of other fish. Mostly they feed on krill, giving them their rich red color. Krill are mostly toxin-free. Man-raised fish are fed pellets containing high concentrations of fish. It is this concentration of fish that increases PCB levels as concentrating the fish, concentrates toxins, mercury etc.

Tim Top 10 Fruits for losing weight

Best Fruit to lose weight,tone or for a snack ! Keep the selection simple pick 2-3 and eat them all week during breaks or with a meal...Snack clean look clean:) Provided by www.austinxfit.com

1)Apple
2)Strawberries,Blueberries,raspberries
3)Grapefruit
4)Cantaloupe
5)Peaches
6)Red,grapes
7)Kiwi
8)Pears
9)Plums
10)Oranges

Have a Great Week!!!

Tim

Tim : 5 Ways to Motivate yourself to exercise!

5 Ways to Motivate yourself to Exercise



1)Think about how awful you will feel if you don’t!!!!
Once you start exercising, you will experience the release of endorphins in your body which give you a natural high! How do you want to feel today? Yukky or energized?This endorphin release is the body form of a pill that natural, Not man made! ITS FREE:)))

2)Use visualization!!!!
Visualize how you! Are going to look once you reach your goal of losing that 10- 20 pds or getting rock hard abs.!!! Picture yourself running for 20 minutes and imagine how good you will feel. If you can only do 10 pushups and you want to do 15, start visualizing yourself doing 15 pushups. Picture yourself doing them and count each one in your mind. Visualization is used by many top athletes to get them past performance plateaus.

3)Make exercise a exciting and fun experiencing!!!!

Find an activity that is fun to do. Ex. Walking,Hiking, biking.. Sign up for a 5K race you will have a certain date that you have to be ready to run or walk the race. This will give you a reason to train for something.Even a bike club Make it FUN!!!

4)Workout with a Friend or Trainer!!!!

Find a workout buddy that can help you stay accountable. If not hire professional so you can proceed with discipline,motivation and accountability towards your goal!


5)Think long term health benefits!!!!
As I mentioned in my previous point, physical appearance is a huge motivating factor, but your health should be an even bigger one. The thing with health, is that we do not “see” it. As we becoming more and more concerned with being healthy and living a better quality of life as they get older. Use this to your advantage as well to motivate yourself to exercise. The list of health benefits that exercising provides you with is just enormous. By thinking about maintaining a high quality of life for years to come, you are thinking long term and thus you can find the proper amount of motivation to stay active even during times that you feel like giving up. We all want to be healthy, and going through health concerns brings about much stress to our life as well as to those that we love. ........When I hear of fathers or grandparents that are changing their lifestyle and becoming more active to be around to see their children grow up, I am so proud of them. That’s one of the strongest motivation you could ever have to turn your life around with exercise!!!

Hope you got motivated:)))
If you need of professional assistance fill-out a form : at www.austinxfit.com

Tim

Tim 4 Rules : For a successful weight loss program:)

In order for a client to be success in a weight loss program I emphasize 4 rules.Theses rules I have put together in order for a realistic and healthy way to achieve positive goals with the support of friends and family.

Tim Rules
1)Diet
Incorporating a nutritionally balanced diet that includes low fat, high fiber choices from
each food group in portions appropriate for weight loss and developing sound eating
patterns. The initial weight loss goal of 10% initial body weight lost in 6 months is
attainable and results in health improvements.

2)Behavior
Learning new methods of selecting and preparing food to achieve weight loss and health
goals. Behavioral skills include realistic goal setting, self-monitoring, planning for high
risk situations, recovery from relapses, identifying personal “cues” which trigger
overeating, etc.

3)Exercise and physical activity
Adopting a more active lifestyle. Studies have shown that moderate exercise at least 5
times a week is essential for losing and maintaining weight. The National Weight Loss
Registry found that participants who were able to expend 2500 calories a week
(equivalent to ~ 60 minutes/day walking) were the most successful at losing and
15
maintaining long term weight loss. Increasing physical activity through daily living
choices has also been shown to offer a sustainable energy expenditure behavior.

4) Social support
People who have the support of family and friends are more likely to be successful in
weight loss. This also helps in maintaining an exercise program. Group meetings and
group walking have been initiated for this reason.

Provide by
www.austinxfit.com

Halloween candy : Invades Body with 146 Sideaffects!!!

This a great reminder of what sugar does in the body....
http://www.rheumatic.org/sugar.htm

Healthy Dip for Sunday Football

Healthy 7 Layer Mexican Dip Recipe for Monday Night Football:)

Prep Time: 15 minutes, Makes 8-12 servings


*4 cups shredded iceberg lettuce

• 1 cup refried beans, heated if desired
• 2 cups cherry tomatoes, chopped
• 1 cup diced onions
• 1 cup canned black beans, heated if desired
• 6 ounces lean ground beef
• 4 ounces roasted red peppers (not packed in oil) chopped
• 1/2 cup fat free sour cream
• 1/4 cup shredded fat-free cheese
• 3 1/2 teaspoons taco seasoning mix, dry
• salt, black pepper, lime juice to taste

1. Combine half of the tomatoes with all of the onions. Season to taste with salt, black pepper, and lime juice. Set aside.
2. Place lean ground beef in a non-stick skillet sprayed with non-stick spray and cook for 5 minutes over medium heat. Drain meat and place back in the pan. Add remaining tomatoes taco seasoning and 2 tbsp. of water and cook over medium heat while stirring until mixed and heated.
3. In a large dish, layer ingredients in this order: lettuce, refried beans, tomato/onion mix, sour cream, black beans, “meat” mixture, shredded cheese, and red peppers.

Per Serving: 1 cup, Calories: 125, Fat: 1g, Carbs: 19g, Fiber: 8g, Sugars: 3g, Protein: 12g

Breakfast " Banana Walnut French Toast

Banana Walnut French Toast

Ingredients

4 large eggs, preferably organic, beaten
½ cup lowfat milk, preferably organic
1 teaspoon vanilla
½ teaspoon cinnamon
1 tbsp butter or oil (for skillet)
1 one-pound loaf of freshly-baked whole wheat bread from a local bakery
2 ripe bananas, preferably organic, sliced
¾ cup chopped walnuts

Combine eggs, milk, vanilla, and cinnamon in a large bowl and mix well. Slice bread to medium thickness.
Heat a skillet on high and add butter or oil. Dunk each bread slice in egg mixture, then place on skillet. Cook until browned on one side, then flip over; cook until browned again. Place on plates, cover with walnuts and bananas. Sprinkle with additional cinnamon if desired, and serve.

The Nutrition Data

Serves: 4 - 6
Prep Time: 2 minutes
Cook Time: 13 minutes

Nutrition Score per serving:

(2 slices): 422 calories, 20 g fat (42% of calories), 4 g saturated fat, 49 g carbs, 14 g protein, 8 g fiber, 96 mg calcium, 3 mg iron, 577 mg sodium

Provide by www.Austinxfit.com 

Grilled Salmon & Zucchini with Red Pepper Sauce

This recipe is a great way to get your protein intake inn and get some extra Fatty- Omegas 3,6...Great for the skin tone ,lower cholesterol ,Blood pressure and helps cognitive process for those stressful days of thinking...By www.austinxfit.com



Ingredients

1/3 cup sliced almonds, toasted (see Tip)

1/4 cup chopped jarred roasted red peppers

1/4 cup halved grape tomatoes, or cherry tomatoes

1 small clove garlic

1 tablespoon extra-virgin olive oil

1 tablespoon sherry vinegar, or red-wine vinegar

1 teaspoon paprika, preferably smoked

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1 1/4 pounds wild-caught salmon fillet, (see Note), skinned and cut crosswise into 4 portions

2 medium zucchini, or summer squash (or 1 of each), halved lengthwise

Canola or olive oil cooking spray

1 tablespoon chopped fresh parsley, for garnish

Directions

1. Preheat grill to medium.

2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.

3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.

4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

Tips:
Note: Wild-caught salmon from the Pacific (Alaska and Washington) and Pacific cod are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Tips: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degrees angle, separating the fillet from the skin without cutting through either.

Nutrition Facts

Calories 280, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Cholesterol 66 mg, Sodium 601 mg, Carbohydrate 8 g, Fiber 2 g, Protein 32 g, Potassium 871 mg. Daily Values: Vitamin A 20%, Vitamin C 35%. Exchanges: Vegetable 1.5,Lean Meat 4,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Turkey Muffin Meat Loaf

I love meat loaf, hav you tried this but with turkey...Just as good but so much healthier for you... www.Austinxfit.com

All you need are some steamed veggies or a spinach salad and you have a very healthy and great tasting meal! These meat loaf muffins only take 40 minutes to make and it is so easy!

Turkey Meat Loaf Muffins

Time: 40 Minutes

6 servings (2 loaves each)

Ingredients:

1 1/2 lb. ground turkey breast

3/4 cup old-fashioned or quick cooking oats

1 small red bell pepper, finely chopped

1/2 cup apple juice

3 teaspoons onion powder

1 teaspoon salt

1 teaspoon dried sage leaves, crushed

1/2 teaspoon pepper

1/4 teaspoon garlic powder

2 tablespoons apple juice

Directions:

Step 1: Heat oven to 375 degree F. Spray 12 regular-size muffin cups with cooking spray. In a medium bowl, mix all ingredients except 2 tablespoons apple juice.

Step 2: Spoon mixture evenly into muffin cups, mounding tops. Brush tops with the remaining 2 tablespoons of apple juice.

Step 3: Bake 20 to 30 minutes or until thermometer inserted in center of loaf reads 165 degrees F

Nutrition Information:

210 Calories (60 calories from fat)

Total Fat: 7g (saturated 2g; Trans Fat 0g)

Sodium: 470mg

Total Carbohydrates: 12g

Sugars: 4g

Dietary fiber: 1g

Chocolate Chip Cookies :Reduce -Fat

Here a cheat snack , very low in calories:) Forgot the grocery and make your own...

Austinxfit.com

Serving 18

Ingredients:

4 Egg whites
1 cup canned white kidney beans (rinse and drain, first)
capful of vanilla extract
1/3 cup unsweetened cocoa powder
2 tbsp light maple syrup
1½ cups granulated Splenda or stevia
1/4 cup sugar-free dark chocolate chips
1/4 cup carob chips
Directions

Preheat oven to 375 F.

In a food processor, combine vanilla, cocoa, beans, and the syrup. Blend until smooth.

Beat the egg whites to soft peaks with a mixer. Gradually add the sweetener, and beat until stiff. Add 1/2 of the egg-white mixture to the cocoa bean mixture in the food processor. Blend well to combine.

Gradually fold the cocoa mixture into the egg whites until they are almost fully combined. Add the carob chips into the mixture, and keep folding until all chips are evenly distributed and mixture is very well blended .

Drop spoonfuls of batter onto lined, greased (or sprayed with Pam) baking sheets. Press tops of mounds down to form flat cookies, and sprinkle the chocolate chips over the top of the cookies.

Bake for 20 minutes.

Nutrition:

Calories: 45
Fat: 1.4 g
Protein: 3 g
Carbohydrates: 7 g

Enjoy

Easy Turkey Burgers

Here a Idea for a burger,but the catch is Turkey is our meat ... By Austinxfit.com

Enjoy ur Turkey Burger:)

1 lb extra lean Ground Turkey
4 T Ground flax seeds
Seasoning Salt to taste
2 chopped Green Onions
1 chopped Green Pepper
3-4 T Salsa (start with 3 and see how mixture feels)
2 Egg Whites

Directions:

Combine all ingredients, mix well, and divide into four. Make into four burgers.

Spray a non-stick pan with nonfat cooking spray. Fry the burgers, two at a time, for 4-5 minutes on each side (or until done).

Wrap them with lettuce leaves and other vegies and enjoy!!

Nutrition:

Calories: 161
Fat: 3.6 g
Carbs: 4.2 g
Fiber: 2.6 g
Protein: 30 g

Thai Lettuce Wraps

If you like Pf Changs Lettuce wraps try this recipe by austinxfit.com...Enjoy urself :)

Ingredients:

1.25 lbs Jennie-O Extra Lean ground turkey (1 package)
1 head of Boston leaf lettuce
1 carrot, peeled and minced
1 clove of garlic, chopped
1 tsp fresh ginger, minced
Juice of four limes
2 tsp Sriacha chili sauce
1/2 bunch cilantro, chopped
1 bunch green onions, chopped

Garnish:
1 red pepper, minced
1/2 cucumber, deseeded and julienned
2 tbsp roasted cashews, chopped

Instructions:

Cook turkey in skillet till no longer pink, then transfer to a dish and cool in refrigerator. Remove core from head of lettuce, then wash and dry leaves. Combine next 7 ingredients (carrots through green onions) in a bowl, then stir in cooked and chilled Jennie-O turkey. Arrange lettuce leaves on the outer rim of a serving plate. Spoon turkey mixture onto the center of each lettuce leaf to create wraps. Garnish with peppers, cucumber and cashews.

Pumpkin Spice Chocolate Chip Baked Oatmeal

Want some healthy cookies here is one for you to try without worrying about sugar and fat...By www.austinxfit.com

Makes 1 serving

Ingredients:

1/2 cup dry oats
1 cup water
1/8 t. baking powder
1 t. vanilla extract
1/4 cup cooked pumpkin
2 T. liquid egg whites
2 T. DaVinci sugar-free Dulce de Leche syrup
1 T. fat-free cream cheese
1 T. mini chocolate chips

Directions:

Mix the above in a sprayed oven-proof bowl. Cut cream cheese (slices) directly into bowl along with oatmeal. Sprinkle on chocolate chips. Mix in to disperse cheese.

Bake at 350 for 30 minutes.

Calories: 307
Carbs: 46 grams
Fat: 9 grams
Protein: 16

Chemicals that killing R body!!!

This is a great article on household products,foods, perfume that is damaging our on body mitochondria which provides many functions for the body to regulate,... By: Austinxfit

Get up from that sit!

Sitting long periods of inactivity are now being linked to serious health conditions,So get up and mov that body... If you need assistance to achieve a healthy goal go to http://www.austinxfit.com

Cut those carbs !!!

Great article on cutting carbs especially for those last couple of pounds to get off!
Austinxfit.com for a nutrition consultations.

Exercises for toning arms

Here is routine

10 Best Arm Moves

more tips on my business page Austinexecutivefitness.

Fitness tip on cellulite

Fitness tip by Austinxfit.com:Yoga is one way to help with cellulite,but also weight training is a major key to keep those areas tight,this is a great article!

Great Summer Cocktails

Here is some ideas for Summer Cocktails by the pool!
www.womenshealthmag.com

FitDay: A free food diary and much more!

Here a great website for tracking food and calculating your vitamin intake for the day. My clients use it- they like it and helps them keep up with calories! So they won't under eat or over eat defeating the purpose of working out. Remember nutrition is 75% of your results. Working out is only 25% however, both need to be equal for perfect results. The Fitday tracking is "FREE" and educational.

www.fitday.com

Find us on Facebook

Austin Executive Fitness is on facebook! Look for us on facebook for interesting health tips and links.

What is Exercise: It is the Catalyst that helps us muscle thru life!

*********My top 5*********
(1) Helps deal with Stress
(2) Helps deal with a lov one surviving cancer
(3) Helps deal with work
(4) Helps deal with family crisis
(5) Helps deal with self Imagine

~ Tim Valderrama

Look for us there and also on www.austinxfit.com.