3 Tricks to Make a Healthy Cup of Coffee

 What's the best way to make a healthy cup of coffee?  Well, here's  3 most important tricks to maximize the benefits of coffee and minimize the negatives:

1.  First of all, you need to AVOID adding any refined sugar or harmful artificial sweeteners. I have mine without sugar but what you can do instead is use either a very small touch of organic maple syrup or a half packet of natural stevia to just lightly sweeten your coffee.  If you like your coffee black with no sweetener at all, that's the healthiest way.

If you're getting your coffee at a coffee shop, make sure to avoid all of those fancy specialty coffees (sweetened flavored lattes, frappuccinos, etc) as they are almost ALWAYS loaded with extra sugars or artificial sweeteners.  Some of those fancy coffee drinks at your favorite coffee shop can have 300-400 calories in just one coffee!  Definitely not a healthy cup of coffee, good for your body, your blood sugar or insulin levels.
A latte or cappucino can be okay as long as you make sure to ask for it unsweetened, and then use your own stevia if you need a light sweet taste.

2.  You also should try to AVOID at all costs any of those crappy artificial creamers (liquid or powder), which are usually made with corn syrup solids and hydrogenated oils (harmful trans fats).  Instead, use a little bit of  full-fat milk.

Or, better yet, coconut milk/cream is  one of the healthiest creamer alternatives. Buy cans of organic coconut milk, and then after opening the can (shake the can well before opening),  store the coconut milk in the fridge in a container.  Note that the cans of coconut milk are much creamier and better as a coffee creamer than those cartons of "coconut milk drink" which are just watered down coconut milk.

Thick creamy coconut milk is the healthiest option for coffee creamer because it's loaded with super healthy saturated fats called medium chain triglycerides (MCTs), which are known to boost your immune system and your metabolism!  Plus, coconut milk in coffee is just plain delicious! Try it. It's the best healthy creamer option by far for your healthy cup of coffee.


3.  If you want to load your coffee up with more healthy antioxidants and good taste, try adding some cinnamon to your coffee (cinnamon can help control blood sugar and has many other health benefits).  It's also really tasty in coffee!
You can also sometimes add a teaspoon of  cocoa powder (non-sweetened) to your coffee to make a  sort of mocha  (but without the loads of sugar in a typical mocha you'd get at the coffee shop).  The added cocoa powder also gives you great taste and a good dose of extra healthy antioxidants (and cocoa is also known for helping to lower blood pressure!)
I personally drink more tea than coffee.But despite the caffeine content, there is loads of data that show the high antioxidant levels and health benefits to coffee.

Lastly, it's extremely important to choose organic coffee beans, as conventional coffee is one of the most heavily treated crops with pesticides, fungicides, and herbicides.  Remember that one of the many health risks with these chemicals is that some pesticides can act as "xenoestrogens" in your body, disrupting hormone balance for both men and women.  Chronic xenoestrogen exposure can also be one cause of "stubborn abdominal fat" in both sexes as well as "man boobs" in men... so choose organic as often as you can with most foods, but especially with coffee!
If you love coffee, feel free to share this article with your coffee-loving friends and family.


So, keep enjoying your coffe, but try to make it healthier. You'll be glad you did.

Cheers

Joyce
www.joycehearn.com

Maintaining a Healthy Weight

Being overweight has a number of health consequences in both men and women alike. Being overweight, or worse yet, obese, can lead to higher LDL levels, high blood sugar and blood sugar imbalances and an increase in blood pressure. All of these factors are a recipe for premature death as they are the leading causes of life threatening illnesses such as heart disease, stroke and diabetes.

Once again, a combination of a nutrient dense, calorie controlled diet, rich in whole foods along with regular exercise is the best defense against poor health and the most efficient way to enjoy a long, healthy life.

Smoking and Drinking

The no brainers when it comes to what to avoid if you hope to live past the age of 80. We have now had proof for numerous decades that smoking is the same as committing slow suicide. Both first hand and second smoke should be avoided at all costs.

There is a big difference between social drinking and excessive drinking. While enjoying the occasional glass of red wine may offer some health benefits, a daily bottle will do the opposite.

Excessive alcohol consumption leads to excessive calories in the diet, which will cause weight gain. A bad habit of drinking may also contribute to other bad behaviors such as smoking, poor choices in nutrition and reckless behavior. Eliminate or at least closely monitor alcohol consumption if you hope to be around to see your Grandkids.

In Conclusion

While most of these may be things you’ve heard before, it never hurts to have a reminder. Our daily habits and the choices we make, create a balance that can have our health and quality of life going in either direction. Use these tips to keep your health on track and enjoy every moment of a long, happy life.


To your health and longevity


Joyce Hearn
www.joycehearn.com

The 10 Most FILLING Healthy Foods

If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods to eat is essential. Many dieters have discovered that a diet of the most filling foods can help them eat less.
Are you struggling to reach your weight loss goal? Can a diet of the most filling foods help? Yes, but remember, filling doesn’t necessarily mean healthy. Your diet should focus on the most filling healthy foods.

• Fiber rich foods are a good choice because they make you feel full on less volume, preventing you from overeating.
• Foods rich in protein are another good choice. Protein provides staying power by helping keep blood sugar levels from spiking too high or falling too low between meals.
• Include the healthiest fats such as avocado, nuts, olive oil, and fatty fish like salmon and sardines to give you a feeling of fullness.
• The chemical compound of foods can determine how satisfying they are. Beans and lentils contain anti-nutrients which delay their absorption and make you feel full longer.
• Foods naturally rich in water can also make you feel full also, but for a shorter period of time.

Some of the most filling foods include sweets and bad fats … but of course try to SKIP them. Instead, choose from among these filling healthy foods during and between meals to help keep you full throughout the day.
#1:  Eggs – Start your day with eggs. Studies show that eating eggs for breakfast can help in your weight battle. Women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories. The protein will keep your hunger in check and provide lots of energy.
#2:  Berries – Get more staying power. Berries are some of the highest fiber fruits around. One cup of raspberries has 8 grams of fiber, twice what you’d get in an apple, for only 65 calories (a medium apple has 95 calories and only 4.4 grams of fiber). Frozen berries are available year round, so add them to protein shakes or yogurt for a filling meal or snack.
#3:  Vegetable soup – Start your meal with soup. Vegetable soup is low in calories, broth-based and full of high-fiber foods. You’ll be satisfied with a smaller portion of your main meal. Homemade soups are great to make when you have time, then freeze for a quick meal when you need it.
#4:  Whole Fruits – Whole fruit is a tasty and filling healthy food. They’re high in fiber, which contributes to fullness. Especially juicy fruits such as watermelons, peaches, and grapes also have high water content, which gives you a feeling of fullness. Plus, most whole fruits are loaded with vitamins and minerals.
#5:  Fish –  Fish is one of the most concentrated sources of protein and is healthy in so many respects. Unfortunately fish today can be highly contaminated with toxins, so be sure to choose a safe fish to eat.
#6:  Black Beans – Toss them into a soup or salad. Beans are high in fiber and are another good source of protein. A half-cup of black beans will give you about 8 grams of protein along with 8 grams of fiber. Don’t overlook navy, pinto, and kidney beans, which are all healthy, filling and satisfying as well.
 #7:  Broccoli – Load up. Vegetables are filling foods because they’re full of calorie-free fiber and water. Broccoli is one of the highest fiber vegetables. One cup of chopped cooked broccoli has 6 grams of fiber and only 50 calories, making broccoli a terrific hunger-busting food. Other vegetables to incorporate into your diet include kale, spinach, dark green lettuces, mushrooms, and carrots.
#8:  Oats – Avoid feeling famished. Oatmeal for breakfast provides enough energy to last until lunch. Oats are one of the most filling natural foods due to their fiber content. More importantly for feeling full, they are rich in soluble fiber, a type of fiber that absorbs water and expands in your stomach.
#9:  Nuts – Go crazy for nuts. A handful of nuts or seeds between meals are a great way to keep hunger pangs away. Nuts are high in protein and provide healthy fats. Both protein and fats contribute to fullness because your body processes them slowly. An ounce of nuts a day can help keep you feeling satisfied.
#10:  Quinoa – Try this high protein grain. Quinoa stands out among grains because it has more protein than most grains, about 8 grams per cup. Grains are great filling foods because they are loaded with fiber. Barley and bulgur are also great choices, with 31.2g and 25.6g of fiber per serving respectively.

The Best Healthy Filling Foods for Losing Weight

A diet full of filling healthy foods is the perfect start to cutting calories and losing weight. So, reach for those foods rich in protein, fiber, omega-3 fats, and a healthy supply of water and you’re well on your way.
Now if you want the very best results for losing weight, you should also take the next step: include foods that cause accelerated fat burning in your body and exclude foods that prevent fat burning.
That’s why I like Isabel De Los Rios’ program, The Diet Solution. She helps you put healthy foods together that both keep you full and supercharges your fat burning process. In fact, it can help you burn off 10% of your unwanted body fat in just 30 days… and continue working until you finally get the slim body you’ve always wanted.
Besides that, The Diet Solution will…

• Put your metabolism on fat burning auto pilot.
• Show you exactly how much to eat … with no calorie counting.
• Teach you the best carbs to eat for fat loss.
• Use real, delicious and healthy foods for maximum fat loss results.

If you’re tired of going hungry, sick of eating boring diet food, and want a fat loss strategy that finally keeps you motivated, The Diet Solution is what you’ve been waiting for.

Try the Diet Solution Today!

Cheers

Joyce Hearn
www.joycehearn.com
 

How to Make and Stick With a Healthy New Year's Resolution

By Rory Cohen

As an Idea Implementation Coach, New Years is one of my favorite holidays. It's one time when many of us take stock, think about what's really important or what's really bothering us, and ask the question: "When would NOW be a good time to start doing something about this Idea?"

But many of us are afraid of New Years Resolutions, because we've been there and done that, and still have these unwanted habits and unfinished projects. So let's start off on the right foot this year, and set you up to succeed with your Big New Years Idea. And let's center that idea around health and wellness!

What are the biggest obstacles people say are in the way of their Big Idea?

• Overwhelm 1: too much to do, not enough time
• Overwhelm 2: too much to do, don't know where to start

Though these are legitimate 'surface' reasons, they are not the major reasons resolutions fade away. The main reasons are subconscious, operating below the surface of your mind, sabotaging all your attempts to start with a clean slate.

Let's take exercise, a popular New Years Resolution Idea. You wake up January 1, filled with energy, and say: "This time, I'm going to do it!" You strap on your new running shoes and take a brisk, cold run around the block. Great! Next day, maybe you do it again. Then you go back to work, the weekend is over, life intervenes, the running shoes sit in a corner sucking their laces.

And internally what's going on is you are beating yourself up with a constant chatter of "I'm a failure," "I'm no good." Those thoughts get literally wired together with the emotion of overwhelm and despair, creating a neuron pathway that fires virtually automatically.

Then this emotion/thought pairing gets wired together with the "I'll try this again" of the New Years Resolution. So you're thinking "I'll try this again," but your subconscious is going "I'm a failure, this will never work."

This is the habit of thinking that's wired in the brain, and of course it is very difficult to succeed in this negative environment. These things are firing subconsciously and we're not even aware of them. We think we're doing the right thing because we're thinking, "I really, really really want this." But the patterns gets established very early in our lives, and we just carry them forward subconsciously into every new situation until we learn ways to institute a new habit of thinking.

So let's go back a little bit and look at what we know about making an idea stick. This will be a radical concept for some, but what makes a New Year's resolution or any Big Idea stick is to allow yourself to be pulled into your goal, rather than be dragged or pushed into it. This is especially true of health goals, where dedicated effort is needed every day, all day.

One of the ways you can begin creating your New Years Resolution in a positive mode, is to work for a whole month just on establishing the habit of thinking, "I am fit and healthy." This way, as you imagine yourself living this resolution you feel excited and enthusiastic. And so you get the emotion going, the excitement and the energy, as well as the thought "I am a vital and healthy person," for example, firing together naturally before putting into practice the daily health routine. You are then starting to take your actions from a positive place. And when you begin the routine, your mind and subconscious are already ahead of the game.

If you ask someone why they don't exercise, most people will say, "I don't have the time." And of course, this is the fall back excuse. What we've already learned from looking at the habits of thought is that there may be any number of other thought patterns running that are behind the lack of initiative. So you need to start small, start with simple actions that you can take even if you don't yet "feel like it." Maybe you don't have an hour to exercise, but do you have 10 minutes? Everyone has 10 minutes.

Once you establish the thought of "I am a healthy, energetic and fit person that loves to eat right and do my exercises," with the emotion habit of feeling excited and enthusiastic, then you can say, "OK, what is one 10-minute action I can take here and now?" Maybe you'll put on music and dance, or sit and do deep breathing. You will ask yourself, "What is it that I want to do?" You begin to listen to many other levels of your consciousness to decide what actions to take. And eventually, your actions become in line with the vision of where you want to be, what you want to accomplish, that it becomes second nature.

So this year, start your Resolution from the inside out. Instill a new habit of thinking and feeling before you take action, and your actions are more likely to lead to success.

Happy New Year!

To your awesome health and wellness.

Joyce

 

Why excess abdominal fat is more DEADLY than you think

Below is an article contributed by Mike Geary, the founder of TruthAboutAbs.com  I thought this was an important topic to share with you because the reality is that most people simply don't realize how dangerous their excess abdominal fat really is to their health. 

The Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue!

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.
However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.
The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.
Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.
If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.
So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.
The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.
I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.
Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.
The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.
Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.
If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.
The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.
Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.
Get the solution to rid yourself for life of this problem at...
http://www.truthaboutabs.com/ 
Train hard, eat right, and enjoy life!
Joyce Hearn
www.joycehearn.com

10 Ways to Exercise...When You Don't Feel Like Exercising

Exercise has been endorsed by every major health organization in the
country as one of the most beneficial things you can do for your body.
Half an hour of moderate physical activity a day is the key to better
health, they say. The best diet in the world can only go so far in
helping you lose weight. To really see the effects of changing your eating habits (in lost pounds and inches, that is), you need to rev up your body with physical exercise.

So why does the word bring a collective groan to dieters around the
world? Maybe it's our mistaken impression that exercise is a chore, and a boring, painful one at that. Here are ten ways to exercise that should get rid of that impression for good, and make exercise something you can look forward to:   

1. Take a walk through a favorite place. One half hour of moderately
paced walking will burn 450 calories - and make you feel great. Make sure that you're wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mall - your body doesn't know the difference.

2. Go out and play a game with your kids. Making exercise a
family activity turns it into fun that you share with them. Besides being good for your body, you're instilling good habits in them, and creating happy memories that will stay with them for life.

3. Go swimming. An annual membership to your local pool is fairly inexpensive, and many have financial aid available. Swimming is great exercise - it's aerobic, low stress on your joints, and a lot of fun!

4. Join an exercise class. You can turn exercise into a social activity
by becoming part of a class. Besides making friends, you're more likely
to exercise if you're paying for it.

5. Get an exercise buddy. It's partly the same principle as joining a
class - turn exercise into a social activity. In addition to that,
making a commitment to a friend for a daily exercise date will make it far more likely that you'll stick to it.

6. Play ball! Seriously. If your company has a sports team (softball,
anyone?), join up. Or join a bowling league, volleyball team or other
sports group that practices and plays regularly.

7. Get a trampoline. Mini-trampolines are easy to set up, store in
small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8. Go for a bike ride. Even leisurely bike-riding burns calories and
exercises muscles that don't get used in regular walking. No need for an exercise 'routine' - just ride your bike to the store, or back and
forth to work each day.

9. Take up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding - half an hour of energetic work in your garden burns more calories than a brisk walk.

10. Challenge yourself. If you're the kind of person who thrives on
competition, challenge yourself to meet a new goal each week. Walk one
more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.

Exercise doesn't have to be boring or painful. Do what you like and enjoy!

To your awesome health

Joyce
www.joycehearn.com

Happy Holidays

Happy Holidays to all my readers

Wishing you peace, joy, love and happiness during this season and into the New Year.
May all your dreams come true, and all your goals be achieved.

Thank you for reading my posts..

Cheers

Joyce