Category Archives: Health

LOVELY LEMONS: Balance Your Body by Doing This One Simple Thing

Lemon Stars

Try this simple recipe to make sure you always have the benefits of lemons all year-round!

{Check out my BIG BANG LEMONADE recipe below!}

A lemon is a superfood! Ingesting both the juice of a lemon and its essential oil can prevent and fight a multitude of diseases and afflictions. It has anti-oxidant properties, balances pH, and speeds up the healing process. One common myth is that lemons are acidic to the body. While they are a citrus fruit and have many of the acidic properties of its cousins, our bodies actually process it differently. We actually become more alkaline and balanced when we digest lemon juice! Amazing, no?

Ingesting lemon juice and its oil is good for:

  • Colds and flu
  • Coughs
  • Dry mouth
  • Heartburn
  • Hiccup
  • Immunity
  • Increased healing/recovery
  • Kidney stones
  • Laryngitis
  • Pregnancy complaints
  • Skin cancer
  • Sore throat
  • Tumors

As you can imagine, there are a host of benefits from lemons if you consider the other effects that result from a balanced pH and a healthier, detoxed body:

  • Better sleep
  • More energy
  • Mental clarity
  • Positivity
  • Weight loss
  • Flexibility
  • Strength
  • Lessens inflammation/pain
  • Lessens hair loss
  • Reduced allergies
  • Less likely to contract illnesses such as colds, virus, fungal infections
  • Your body becomes an inhospitable environment for cancer to grow

I have discovered an excellent way to get the full benefits of the entire lemon: juicing! Juicers will extract the juice AND oils from the lemon and rind. The various beneficial chemicals and vitamins present in lemons are usually lost in the juicing process when making lemonade because we don’t consider the whole lemon! Undiluted lemon juice weighs in at only 7 calories per ounce.

Lemon Stars

Have fun making little “cube-lets” with unique ice cube trays. These frozen lemon stars are about half the size of a regular ice cube so perfect for individual servings.

I usually stock up when lemons are in season and freeze the juiced liquid into ice cubes. Look at the difference juicing makes in the next picture. You can see the oils stream off the cube as it disintegrates into a really tasty lemon galaxy!

Lemon Galaxy

Watch your frozen stars dissolve to create your own thirst-quenching lemon galaxy!

 

It is super simple to save an entire year’s worth of cubes. Wash whole lemons, remove the stems, and cut them into pieces that will easily fit into the mouth of your juicer (usually just cut in half). Juice the lemons carefully and pour the liquid into ice cube trays. After they are frozen, transfer the cubes into a gallon Ziploc bag and store in your freezer. It takes a small amount of preparation, and it ensures that you won’t ever be short of lemon water at the gym, or work, or wherever!

Try my easy recipe for life-sustaining

Big Bang Lemonade!

1 lemon cube

16 oz water, preferably in a glass container

Your chosen sweetener (optional), like honey, stevia, etc.

Plop the cube-let and sweetener into your glass of water and stir until fully dissolved.  Drink up the goodness!

Lemonade

Toni Julian is a Northern California-based health advocate and nutrition advisor, fitness expert, author of BITE ME! Change Your Life One Bite at a Time and creator of Toni’s OatMEAL–Healthy and Completely Balanced Meal Solutions. For more information visit ToniJulian.com

For more healthy and easy recipes, check out BITE ME! Change Your Life One Bite at a Time

Try This to Burn More Fat While you Sleep

Burn calories by increasing your metabolic rate while sleeping or at rest!

We all know that we burn calories when we exercise, but did you know you can design your workouts to make your body more efficient at burning calories even after you exercise? And are you aware you can exercise for less time and burn more calories as compared to one of your typical workouts simply by changing how you exercise? Don’t exercise harder, exercise smarter to achieve greater benefits!

Here’s how. It’s called interval training and even the most de-conditioned person can reap the benefits. And the good news is, you can apply the interval training concept to all types of exercise, including walking, running, cycling in the great outdoors or even on cardio equipment at your local gym.

A group of Canadian researchers from Laval University performed trials on two groups. They compared regular endurance or aerobic conditioning to interval training and discovered the group who performed interval training burned twice as many calories in half the amount of time. They were also able to reduce their body fat many times more than the endurance group by increasing their resting metabolic rate (this is how many calories you burn while not exercising).

I recommend incorporating interval training 2-3 days per week and preferably alternating with resistance training (weight training) on the other days to improve your bone density and also boost your metabolism. It’s a winning combination!

Toni Julian, Health Advocate and Fitness Expert

It’s important to note that if you are new to exercise, be sure to have your physician give you the thumbs up before proceeding.

For Beginner Levels:

If you are mostly sedentary and are accustomed to walking 30 minutes, start slowly.

1. Start off with five minutes of gentle walking for your warm-up. (Rather than miles per hour I go by perceived exertion level where a 1 is you’re lounging on the sofa and 10 is you’re going all out and ready to lose your breakfast (we never want to hit a 10). You should be at around an exertion level of 4 and able to sing to your iTunes comfortably.

2. Speed up your walk to what feels like an exertion level of 8 for the next 60 seconds. Here you will feel shorter of breath and feel your heart beating stronger.

3. Slow down your walk now to a level 3 for 2 minutes. You will feel your heart rate begin to drop and your breathing will normalize. The more fit you become over time, the faster your heart rate will recover to this level.

4. Repeat steps 2 and 3 five more times.

5. Finish with another five minutes of level 4 perceived exertion.

For Advanced Levels

1. Five minute warm up at Level 4 of perceived exertion whether cycling, light jogging or other activity

2. Step it up to a perceived exertion level of 8 or 9 for the next 60 seconds

3. Slow down to a perceived exertion level of a 5 for the next 90 seconds

4. Repeat the above steps 2 and 3 five additional times

5. Cool down for five minutes at a perceived exertion level of 3.

Pat yourself vigorously on the back, do a happy feet dance and remember to replenish with a light snack of complex carbohydrate, lean protein (check out Toni’s high protein meal solutions) and plenty of pure water.

How to Feel Fuller, Longer: So You’ll Eat Less and Feel Fabulous!

Have you ever eaten an apple for a snack, only to be hungry again an hour later? Or a bowl of cereal in the morning, but by 11AM you find yourself thinking “I wonder if I have any Girl Scout cookies in my trunk”.

So how can we feel more satisfied and stay fuller for longer? Being satiated with wholesome foods, in the right combination, translates into increased energy and improved vitality. It can also mean making better food choices and avoiding those annoying cravings in the afternoons and evenings. You know the ones, where you’ll do anything to get your hands on something salty-chewy-sugary-crunchy-greasy; in other words, dense carbohydrates for instant fuel.

It all comes down to regulating your blood sugar. Let’s go back to that apple which is made primarily of carbohydrates. It begins to break down with help from enzymes in your saliva as you chew. Carbs, especially the simple ones, metabolize very quickly which raises your blood sugar.

Blood Sugar Balance Chart

Your body responds by secreting a rush of Insulin from the Pancreas to drive the extra glucose for storage into your fat cells. There is an opposing hormone, called Glucagon, which works to elevate your blood sugar when glucose levels are low. These two hormones work in harmony to keep your body in balance. Imagine the arcade pinball game where you are using your right and left paddles to keep the pinball in the middle, right where your blood sugar level should be; between 80-120 mg/dL (milligrams per deciliter). Abusing those hormones on an ongoing basis by eating overly-processed foods and too many simple carbohydrates–especially sweets–and you’ll be setting yourself up for insulin resistance and the potential for Type II diabetes.

Once you combine your carbohydrate, such a vegetable, brown rice or quinoa, with a lean protein (I’ll use a chicken breast as an example) and a healthy fat (such as avocado), you have designed a meal that will metabolize much more slowly. Your body will release the calories at a slower rate so your blood sugar won’t spike. Because it metabolizes gradually, you will enjoy sustained energy for a longer period of time, feel more satiated for longer, your hormones will be regulated, and unless you are a purely emotional eater, you’ll find yourself eating less!

With our ever increasingly busy lives, it’s often challenging to find lean proteins on-demand, and even more so to have the convenience of healthy meal options designed with the optimal balance of lean protein, complex carbohydrates and healthy fats.

What started out as my own desire to make healthy foods more convenient for my family and friends–especially as I began to witness many of them becoming sick–evolved into a passion and stewardship for others who share in this common goal.  I’d like to introduce you to Toni’s OatMEAL which I designed to keep you FULL and FUELED for hours! It’s the perfect blend of lean protein (whey, egg white or plant-based), complex carbohydrates (whole rolled oats) and healthy fats (flax and nuts, depending upon the blend).  It is delicious and convenient, just add hot water and go!

5BTJ-Universal-lid-ACTUAL_SIZE-no-bleedFor more information and to order your two complimentary samples click here! (This offer is available for a limited time only)

For product inquiries, to order or inquire about custom blends, email or call Toni at (408) 206-1405. To order visit www.ToniJulian.com/OatMEAL

About Toni Julian

Toni Julian is a Northern California-based health and nutrition advocate, author of BITE ME! Change Your Life One Bite at a Time, Fitness Expert, creator of Toni’s OatMEAL and 50-something mom of four. She shares her knowledge to inspire people to lead sustainably healthy lives. For more information visit her at www.ToniJulian.com