WHAT HAPPENS TO YOUR BODY WHEN YOU GO PLANT BASED

The fountain of youth isn’t the myth that people think. It can be found in the healthy, clean eating of a plant-based diet! Your body says thank you!

You Protect Your Heart

In the early 1950’s, heart disease was once thought to be caused by aging; however, research is now clearly defining heart disease to be linked to diet and lifestyle through an abundance of irrefutable research. Research now shows, high cholesterol in persons with atherosclerosis is acquired by choices of the foods they consume. The INTERHEART study revealed that factors such as diet, exercise, and smoking accounted for over 90% of the risk of having a heart attack. This accounts for men and women of all ages from around the world.

  • The best way to avoid heart disease:
  • Avoid saturated fat (found in meat dairy & eggs)
  • Avoid Trans Fat (found mostly in processed junk foods & animal products)

The Intake of Cholesterol Itself (especially found in meat, dairy & eggs)

Did you know our bodies produce cholesterol on its own? Any animal products we consume adds cholesterol to the supply our bodies have already made for us. Over time, this additional cholesterol may lead to an increase in our bad cholesterol, “LDL” levels. Elevated LDL levels have also been shown to be due to a lack of fiber, found in whole plant foods. In general, all animal products seem to raise our risk of dying from America’s number 1 killer, while plant foods, greatly lower that risk.

You Have Less Inflammation & Bloating

Did you know your gut bacteria changes based upon the foods you consume on a daily basis? Intake of plant-based foods (especially fiber) from these foods greatly impacts our health. Meat and dairy contain no fiber and require different types of bacteria to break them down. Our good gut bacteria digestion of fiber yields a short chain fatty acid named butyrate, which research shows, may aid against cancer by slowing the progression of colon cancer cells & programming cancer cell death. Because plant-based diets lead to an increase in butyrate, we are now connecting the dots to why plant-based diets seem to lower inflammation in the gut. Another recent study concluded, butyrate seems to exert anti-inflammatory activities by affecting immune cell migration, adhesion, cytokine expression as well as affecting cellular processes such as proliferation, activation, and apoptosis. Let’s not forget, healthy colons and gut bacteria aid in speedy and efficient digestion, keeping bloating to a minimum!

You May Lose that Last 5–10 Pounds

Plant-based foods are less calorically dense than meat and dairy and are inherently lower in fat. Doctors such as Dr. Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine, took the opportunity to collectively analyze all clinical research studies focusing on plant-based and vegetarian weight loss trials and found that plant-based diets lead to greater weight loss results, whether or not weight loss is intended. Participants lost an average of roughly 7.5 pounds when adopting a plant-based lifestyle. These findings were published in the Journal of the Academy of Nutrition and Dietetics.

Knowing what a plant-based diet can do for you, it’s time to get started!

 

FIVE NATURAL FAT BURNERS YOU SHOULD ADD IN YOUR DIET

Clean out the junk in your trunk with these five natural fat burners! Burn it all off before the heat of the summer!

Cayenne Pepper

Cayenne Pepper stimulates the metabolism and creates thermogenesis, meaning the generation of internal heat & caloric burn. This boosts fat burning and increases the amount of calories burned throughout the day. You may use cayenne pepper as a seasoning to your favorite steamed dishes for a delicious spicy kick to boost natural flavor. This pepper also increases the bioavailability of food, helping you to absorb more nutrients in your meal. Remember, you are not what you eat; you are what you absorb!

Ashwagandha

Ashwagandha is becoming popularized and noted in the holistic health community as one of the world’s top adaptogens, meaning it helps the body adapt to a healthier, balanced state. One of its most valuable properties is its ability to lower and stabilize cortisol, the body’s stress hormones. This helps to reduce insulin and even aids in the reduction of belly fat while improving sleep and dramatically diminishing junk food cravings. Can we get an amen?! High cortisol also raises DHA which is our “youthful” hormone, and by supplementing with ashwagandha, one may slow the aging process. The benefits don’t stop there! This supplement even stabilizes testosterone levels, helping to maintain lean muscle mass. If you want to look younger, stay lean, and feel younger, get some ashwagandha into your regimen!

Cinnamon

Cinnamon is delicious and may be easily supplemented by adding it in smoothies, in your coconut or almond milks, oatmeal, cookie recipes, and more! This spice is known to balance insulin levels and keep blood sugar steady throughout the day helping to ensure the body is burning fat fast and efficiently. Adding cinnamon to your breakfast will not only help you feel fuller for longer, but it may also even kill off harmful fungus and bacteria in the body which helps maintain proper gut health and assimilation of nutrients.

Celery

Celery is a low-calorie food that is loaded with fiber! The calorically diluted food is even believed to be a “negative calorie” food, meaning some people say it takes the body more calories to digest and assimilate the nutrients and high fiber constituents of celery than the food actually provides. Though we can safely debunk the myth that celery is a negative calorie food, it is definitely low calorie. Celery provides the body with an abundance of potassium and healthy sodium, helping to regulate water weight and flush out bloating and fat due to its high vitamin and mineral content. Celery juice is used in many healing protocols and, when mixed with lemon, creates a delicious morning green juice!

Green Tea

Green tea leaves contain antioxidants known as catechins, some of which can burn fat. In order to burn fat, it must first be broken down in the fat cell and moved into the bloodstream. The active compounds in green tea may aid in this process by boosting the effects of some fat burning hormones. The master antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine is greatly elevated, signaling to our nervous system to break down fat cells.

In a nutshell, the fat blasting tea increases levels of hormones that tell fat cells to break down fat. This quickly releases fat into the bloodstream and makes it available as energy. Add a cup to your morning breakfast and burn fat first thing in the morning, while providing yourself a healthy dose of natural energy to jumpstart your day!

 

3 EXERCISES TO BLAST FAT FAST!

Hit the Stairs
The stair mill provides an aggressive cardio workout that really targets the legs and glutes. This workout is perfect for when you are short on time and desire to burn major calories while maximizing fat burn.
The stair mill has the ability to take your legs and glutes through a full range of motion as you work to climb what may seem like an endless set of moving stairs. Don’t be intimidated! Hold the rails lightly or aim to balance your body and let go of the handles while allowing your lower body to do most of the work. After warming up, perform 1 minute at level 8, then immediately increase the intensity to level 18 for 30 seconds. Complete 7 rounds of this interval set, back to back. Next move to level 6 and skip steps for more of a “lunge” step. This combination will target your glutes and hamstrings while burning fat and strengthening your core.
Implement Battle Ropes
Ropes give you a fun and challenging workout that seriously lifts your heart rate while ensuring every muscle in your body gets pumped. Battle ropes, also known as heavy ropes, are a great way to send your pulse soaring while increasing core and upper-body strength.
To start, stand with your feet planted shoulder-distance apart, abs engaged.
For the slams, bring the ropes overhead and powerfully smack them to the floor.
For waves, swing arms up and down to create a wavelike motion with the rope.
Keep the intensity strong from start to finish during all of the exercises.

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Blast Fat with Plyometrics
A high intensity workout with plyos engages the central nervous system and boosts metabolism for increased fat loss long after your workout is over. For a sample plyo workout, choose 3 plyo exercises such as walking lunges, T push-ups, mountain climbers, jump squats or burpees. Perform each exercise for a minute and then rest 30 seconds in between. Complete 3 rounds total of the plyometric circuit and take 2 minutes of active recover after each round.

 

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THE TOP THREE REASONS YOU ARE NOT SEEING RESULTS … YET

 

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Are you working out and watching the diet and not seeing the results of weight loss that you’re hoping for? There just might be a reason or three for that.

 
You are either eating too much or eating too little
It is imperative to fuel your body with high quality foods to reach your goals, and balance is key. It is next to impossible to out-train a bad diet, meaning you can’t eat a dozen donuts and think it’s okay because you’ll run twenty miles later. On the flip side, believe it or not, your body may actually hold onto fat if you are under eating. To guarantee you’re fueling your body with the appropriate amount of calories, you can use your BMR (Basal Metabolic Rate) and the Harris Benedict Equation to figure out your specific caloric needs.
Your Basal Metabolic Rate (BMR) allows you to roughly determine how many calories to eat according to your health goals. Whether you are exercising or inactive, this equation is highly beneficial. Your BMR will provide you with a starting point of how many calories you typically burn per day, and from there, you may adjust your caloric needs to meet your specific activity level.
You can determine how many calories you will need to consume in order to gain weight (muscle) or lose fat, depending on your personal goals. This formula assists in muscle growth while limiting fat gain based upon expenditure on actual individual metrics.
Next, apply your BMR with the Harris Benedict Equation to determine how many calories you burn per day when adding in your daily activities and exercise.
Let’s get started!
Find your BMR using the BMR Formula.
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise or sports 1–3 days a week): Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise or sports 3–5 days a week): Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise or sports 6–7 days a week): Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise or sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
You are over exercising
Over-reaching with exercise may end up burning more muscle long term, which will slowly decrease your BMR. Muscle burns more calories at rest than fat, so when your muscle declines, your overall percentage of calories burned per day through your BMR will slow. Muscle also takes up less space than fat, allowing you to appear slim and toned.
Over-reaching in training may also elevate cortisol, a stress hormone that is famous for storing belly fat. On that note, keep your workouts around 45–60 minutes to avoid over doing and putting too much stress on your body. Exercise is a considered a “good” stress; however, too much of a good thing may have negative consequences. Hours of cardio may actually do more harm than good.

 
You are avoiding resistance training
As mentioned earlier, muscle burns more calories per pound of fat. This not only tones your body and strips fat away, but it also increases your metabolism. Win, win!
Ladies, lifting weights does not make you bulky! Do not be afraid of lifting a challenging weight at the gym. Women do not produce nearly as much testosterone as men do and will not experience negative side effects of bulking up from lifting weights. Paired with moderate cardio, weight lifting is also a great fat burning tool.

3 EXERCISES TO BLAST FAT FAST!

In a hurry but still want to get a killer, fat-burning cardio workout? The stair mill, battle ropes and plyometrics are your new best friends!
Hit the Stairs
The stair mill provides an aggressive cardio workout that really targets the legs and glutes. This workout is perfect for when you are short on time and desire to burn major calories while maximizing fat burn.
The stair mill has the ability to take your legs and glutes through a full range of motion as you work to climb what may seem like an endless set of moving stairs. Don’t be intimidated! Hold the rails lightly or aim to balance your body and let go of the handles while allowing your lower body to do most of the work. After warming up, perform 1 minute at level 8, then immediately increase the intensity to level 18 for 30 seconds. Complete 7 rounds of this interval set, back to back. Next move to level 6 and skip steps for more of a “lunge” step. This combination will target your glutes and hamstrings while burning fat and strengthening your core.
Implement Battle Ropes
Ropes give you a fun and challenging workout that seriously lifts your heart rate while ensuring every muscle in your body gets pumped. Battle ropes, also known as heavy ropes, are a great way to send your pulse soaring while increasing core and upper-body strength.
To start, stand with your feet planted shoulder-distance apart, abs engaged.
For the slams, bring the ropes overhead and powerfully smack them to the floor.
For waves, swing arms up and down to create a wavelike motion with the rope.
Keep the intensity strong from start to finish during all of the exercises.
Blast Fat with Plyometrics

A high intensity workout with plyos engages the central nervous system and boosts metabolism for increased fat loss long after your workout is over. For a sample plyo workout, choose 3 plyo exercises such as walking lunges, T push-ups, mountain climbers, jump squats or burpees. Perform each exercise for a minute and then rest 30 seconds in between. Complete 3 rounds total of the plyometric circuit and take 2 minutes of active recover after each round.

 

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