Yes I Can Seminars by Immacula Oligario, Living and Raw Food Nutrition Expert

This is week three into the New Year. How are you doing? Is that gym membership still in use? Are you keeping up the momentum?  Are you working towards making your fitness goal a reality or have you fallen back to old habits that no longer serve you? If you are still following your program I congratulate you, if you fell off the wagon I want you to know you are still in the game. Dust yourself off and get back on track.

To ensure that you achieve your goal, I am going to share some tips that I use with my clients; follow these simple guidelines and the end result will astound you.

Here are some easy tips to help you on your journey

·         Stay hydrated

·         Avoid white foods like flour, sugar and rice

·         Eat slowly

·         Avoid partially hydrogenated oils

·         Eat more fruits and vegetables

·         Cook often. Eat out less.

·         Eat when you hear your stomach growling, not to feed a void.

·         Eat most of your calories in the middle of the day

·         Increase fiber intake

·         Read labels (avoid flavor enhancers, empty calories and foods prepared with high amount of sugar, corn syrup, fructose, sodium - choose foods with a short ingredient list)

·         Find other ways to express love beside food

·         Get a gym body or a walking partner

·         Hire a coach

·         Be patient. Results take time.

Here is a simple breakfast recipes

Swiss Pina Parfait             

Ingredients:  

1 cup water

½ a pineapple

1 apple (Gala)

3 Swiss chard Leaves

1 inch ginger

Preparation:

Wash and place all ingredients in the blender process until smooth

Makes 6 glasses (8 ounce servings)

For more recipes like this one visit www.yesicandoit2.com

Health Benefits of Swiss chard

Among other things Swiss chard is an excellent source of antioxidants, rich in protein and fiber, it is known for its ability to help reduce cholesterol, weight control, and its anti-inflammation action. It’s combined Vitamin A and C is essential to stimulate and improve function of the body’s immune system according to Memorial Sloan-Kettering Cancer Center.

Swiss chard is a dark green leafy vegetable loaded with vitamins, minerals and nutrients; it contains vitamins C, E, and K to carotenes and calcium. The list doesn’t end there as it also has fiber, potassium, magnesium, iron, manganese and zinc.

According to the CDC Center for Disease Control, adding Swiss chard to your diet we are fulfilling the daily requirement of vitamin A by 110%. Vitamin A content in Swiss chard helps to protect your eyes and ensures good eye health.

Caution

Swiss chards contain considerable amount of oxalates, which when too concentrated in the body, can crystallize and create health problems. So, avoid the consumption of chards, if you have an existing or untreated kidney and gall bladder problem. Besides this, oxalates also interfere with the absorption of calcium from the body. Source Life Style Lounge

Like any other vegetable it is important to alternate

Next week we will take a look at the health benefits of pineapple

Your feedback and questions are welcome. For specific personal coaching, you can email Immacula Oligario directly at info@yesicandoit2.com or visit us online @ www.yesicandoit2.com - Watch us on Cable Vision channel 20 on Thursday morning