How to Stay Healthy

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Yoga

When you are stressed out, your body creates an increase of the hormone, cortisol. Excess cortisol causes your body to produce fat. Why? Because "Fat" is stored by your body as energy reserves. The more stress the more cortisol, the more cortisol the more fat. Stress is also #1 cause of diseases. Stress is the reason for two thirds of the total visits to the Physician. It is also the leading cause of the coronary artery diseases, cancer, accidents and respiratory diseases besides some others.

I offer a Corporate Wellness Program with Fit-Twist Yoga at helps reduce stress. Your employees or staff will feel more energized and relaxed at the same time iin just one class. I guarantee that your staff will feel better and healthier after taking my classes regularly for 3 to 4 weeks. Contact me now for a free consultation if you are a company with 10 employees or more but don't have a wellness program. Find out how cost effective it is to hire me. Exercise + Nutrition = Health.

Healthy Drink to start my day - Mix 1/2 cup of Pom with 1/2 cup of water, add Amazing Grass ORAC + Fortune Delight and stir. Take 1 Reserveage Resveratrol + 1 ViraLaurin Immune with drink. Tastes great & is good for me.

Eat foods that keep you full like:

Eggs - "For just 70 calories, an egg delivers more than 6g of protein", says Shelley McGuire, Ph.D., a spokesperson for the American Society for Nutrition. I had eggs for breakfast or slice a hard-boiled egg up and put the pieces in my mixed-green salad with Asian sesame dressing.

Soup - Studies show that foods containing a lot of water can keep you feeling full. When you start a meal with soup, you activate brain signals that begin to tell you you’ve had enough to eat—so that by the time you finish your second course, you’ll be satisfied. “Go for a broth-based bowl with fiber-rich veggies like celery and spinach,” says Amy Jamieson-Petonic, R.D. A broth-based soup is served as the first course at a traditional Chinese meal.

Avocadoes - Their healthy monounsaturated fats may help slow the rate at which your stomach empties, says McGuire. They’re also loaded with folate, potassium and vitamin E,

Low Fat Greek Yogurt - 17g of protein in a 6-ounce container (that’s more than you get in four slices of turkey!) means major hunger control. I love Chobani Greek Yogurt.

Oatmeal - All that filling fiber (4g per serving in the Quaker Low-Fat Natural Granola helps me stay full until lunch. I have a quick low-fat yogurt parfait recipe. Subscribe to my blog for a free copy.

Apples - “Only 80 calories, but one can be as filling as a meal because of the 4g of fiber and high water content,” says Jamieson-Petonic. I eat an apple a day to keep the doctor away.

Beans and Lentils - Eat them and you may end up eating less of everything else. “They’re high in protein—about 7g per half cup—and high in complex carbohydrates, the type that take longer to break down,” says McGuire.

Nuts - “They have the perfect combination of fiber, protein and fat,” says Jamieson-Petonic. My faves? Almonds, cashews and pistachios. Just stick to an ounce or less to avoid calorie overload.

(Read More at http://www.glamour.com)

*Lean Protein or White Meat - My Chinese Chicken tastes great and is very satisfying. I can guide you to eat healthier and exercise for your body type. 


Fit-Twist
Sunrider distributor
http://sunrider.com

Health = Wealth
http://www.fit-twist.net

Dukan Diet vs. My Healthy Diet

Exercise + Nutrition = Health

The Dukan Diet (DD), created by Dr. Pierre Dukan, a French medical doctor, is hugely popular in France and because of the recent press and success of British and American celebrities, it has gained worldwide popularity. But what is it? DD focuses mainly on long-term weight loss and success. To do this, the diet gives users a realistic goal weight that they can achieve and maintain for the course of their lifetime. There is a four-phase process:


1. Attack Phase: During the first week, dieters must eat only lean protein, drink six glasses of water per day, walk 20 minutes, and eat at least 1 and 1/2 tablespoon of oat bran. The Asian Diet Pyramid has physical activity at the base showing the importance of exercise in overall health. I walk with my dog Sparky for at least 30 minutes a day. I also practice yoga 5 times a week + teach it 2 times a week.

2. Cruise Phase: Follows the same process but allows dieters to add in low-starch vegetables. 

3. Consolidation Phase: Dieters can add-in 1 serving of fresh fruit and 2 slices of whole-grain bread per day. 

4. Stabilization Phase: You can eat whatever you like; but must return to eating only protein 1 day per week.

Many nutritionists and healthcare professionals worry that the diet is too restrictive and does not provide the necessary nutrients to fuel the body. Also, it may be difficult to stick with the diet for long-term success because of the diet’s strict guidelines. (Source: Reader's Digest)

The Chinese Diet is better for healthy long-term weight loss and success. We eat more rice, noodles, vegetables and legumes than meat. We eat a balanced meal with our chopsticks to pick up small bits of food. Traditionally, the Chinese enjoy food in 3 main ways: color or sight, smell and taste. Food is prepared in bite-sized pieces for easy pick-up by chopsticks. For dessert, we normally prefer fresh fruit, the more seasonal the better. At the end of our meal, the Chinese drink tea to aid digestion. I can guide you on your way to a healthier weight. Contact me for a free consultation now.

Fit Twist
Health = Wealth
http://www.fit-twist.net

Summer Fruits

Summer is a great time to enjoy everything the season has to offer, including an abundance of fresh, tasty fruits and vegetables according to the CDC.

• They provide essential vitamins, minerals, fiber and other nutrients that are important for good health.

• Compared to people who eat only small amounts, those who eat more generous amounts of fruits and veggies as part of a healthy diet are more likely to have a reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, perhaps heart disease and high blood pressure. 

• Most fruits and veggies are naturally low in fat and calories, so substituting them for high-calorie foods can be a calorie-reducing strategy. To learn more about their role in weight management, visit How to Use Fruits and Vegetables to Help Manage Your Weight.

Fit-Twist
Exercise + Nutrition = Health
Health = Wealth
http://www.fit-twist.net

Are You a Cultural Creative?

I am because I "give a lot of importance to helping other people to bring out their unique gifts." 50 million adult Americans belong to this group which comprises of the more educated, leading-edge thinkers including many writers, artists, musicians, psychotherapists, feminists, alternative health care providers and other professionals. They combine a serious focus on their spirituality with a strong passion for social activism. "We are all consciously connected in this beautiful world, somehow, someway" and we should all give back out of gratitude or love. "Feel Empowered from the inside out!" Exercise + Good Nutrition = Health.

I have been blessed with a nice home in West L.A, a wonderful family, good health, friends who support me and a great life. I love what I do, empowering people to be proactive about their fitness and health. If we all commit to a regular exercise routine whether it be yoga or walking or some physical activity and eat a balanced diet with less meat and more vegetables, we can end obesity and prevent the many diseases that are caused by being overweight. I love yoga because it "empowers me, makes me feel beautiful , strong and connects me to my inner self". That's why I want to share it with everyone. Join me at Fit-Twist for a free yoga class. Sign up now!

http://www.fit-twist.net

http://en.wikipedia.org/wiki/Cultural_Creatives

Cultural Creatives - The (R)evolution

Diet Mistake

There is no quick fix when it comes to healthy eating. "A healthy diet relies on a lifelong commitment to eating the right foods and eating the right way," says Sari Greaves, RD, an American Dietetic Association (ADA) spokeswoman. Don't try fad diets to lose weight because they'll derail your healthy eating plan.

Beware of One-Food Wonders

One diet promises that you can lose 10 pounds in a week by eating as much as you want -- as long as what you're eating only one food. Bad idea. If you go on an extreme, short-term diet, "you're setting yourself up to be very hungry and then bingeing," says Marjorie Nolan, MS, RD, CDN, CPT, a registered dietitian. "The bottom line is, if a product or diet sounds too good to be true, it probably is. Weight loss should be a gradual process in which you lose no more than 1 pound a week by eating a well-rounded diet," Greaves says. (Source: www.webmd.com)

With my healthy eating plan, you can eat from all food groups and feel satisfied. Yet, you'll still lose weight. Contact us now for a free consultation!  

Ingrid Cheng
Fit-Twist Founder
Yoga Teacher
www.fit-twist.net

Healthy Breakfast

I love organic kefir and yogurt so I mix a bit of Lifeway Strawberry Kefir with Trader Joe's plain low-fat yogurt, put some Quaker Low-Fat Natural Granola and a few slices of strawberries on top to make a healthy breakfast.  That way, I get whole grain (good carbs), calcium, probiotic, protein, fiber and feel satisfied.

Lifeway Kefir is similar to drinkable yogurt but more probiotic. While yogurt contains only two to three strains of “live and active” cultures, Lifeway is packed with a unique blend of 12 probiotic cultures that help
•   Stimulate digestion
•   Lose weight
•   Enhance immune system
Organic Lowfat Yogurt-Plain (Trader Joe's)

• Serving Size: 225 g, Calories: 140, Fat: 4g, Carbs: 15g, Protein: 11g

Quaker Natural Granola

• Good source of fiber (5 g)
• 5g of protein
• Low in sodium(30 mg)
• *3g fat per serving

Join the Holistic Health Club for more healthy recipes.
http://holistichealthclubla.webs.com

Get Fit Now! Go to Fit-Twist and sign up for a class. http://fit-twist.weebly.com