Many fruits and vegetables have high amounts of many antioxidant vitamins, including vitamin A, vitamin E and vitamin C. In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber.  In addition to vitamin C, oranges, grapefruits and other citrus fruits also contain significant amounts of fiber. Fiber plays an important role in digestion, and it is thought to have protective qualities against heart disease and some forms of cancer.  Plus, fiber is thought to have the ability to lower high levels of cholesterol in the blood.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat and low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long-term weight loss. Fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

Fruits and vegetables have a lot of advantages besides just their nutritional importance.  For one thing, they taste great and add a great deal of variety to everyday meals.  Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal.
No matter what your reason for following a healthy diet, you will find that eating more fruits and vegetables is a delicious, as well as a nutritious; way to get the vitamins and minerals you need every day.  Including fruits and vegetables in your diet is one sure way to a healthier body. A daily intake of these delicious foods can be of great benefit to your body in various ways. If you are beginning to eat a healthier diet to help you lose weight, or just as way to become more energetic, a diet high in fruits, vegetables and whole grains is a great way to start. As you begin to eat more fruits and vegetables, you will start to realize how much better you will feel.

Although fruits and vegetables exhibit great nutritional benefits, there is no one fruit or vegetable that is a complete food.  All fruits and vegetables offer outstanding health benefits.  Nutritional research shows that each one contains its own set of vitamins, minerals, antioxidants, and other important nutrients.  To get the maximum health benefits, experts recommend eating a variety of fruits and vegetables along with other natural foods.

By adding Whole Body Vibration you get even more benefits.  Just stand on the vibrating platform and do your compound exercises.  The body automatically reacts to the vibrations, making your workout more effective.  It produces a stretch reflex, the tonic vibratory reflex, which, depending on the selected frequency, results in muscles gently contracting 6 to 50 times per second.  Vibration training is low impact and gentle, enabling anyone, regardless of their age or fitness levels to use it.  You can get the benefits of exercise without putting strain on joints or bones in a much shorter amount of time.

Compared with traditional training methods, WBV achieves the same physiologic results of exercise, just at a faster and more efficient rate!

To build muscle in your postmenopausal years, you must add weight training and/or resistance exercises to your natural weight loss plan and workout routine.  Resistance training alone has been shown to have positive effects on body composition. But lifting weights is not your only option; these benefits may be enhanced by the addition of a vibration stimulus. 

Whole Body Vibration improves muscle strength the same way as regular exercise does, but in a shortened amount of time.  Vibrations lengthen and shorten the fibers the number of times per second that you have the frequency of the machine set at.  This builds muscle much more efficiently than conventional exercise.  Increased muscle contractions improve muscle strength, tone and endurance.  Muscular and neurological coordination is also improved.  The effect on muscles is similar to that of other powered exercise devices, such as treadmills and bicycles, but in a condensed amount of time. 

Whole Body Vibration can do wonders for strength, flexibility, balance, energy levels, and overall well-being.

Whole Body Vibration training has been proven to be as effective as resistance training at a gym, it is also a safe and effective way to stimulate and strengthen your muscles. WBV also allows an easy and convenient way to cool down after even the most extreme exertion, greatly improving oxygenation and circulation, targeting those body parts that need it most. You can be confident that a WBV exercise or therapy regime will compliment any kind of exercise, weight training or cardio work you are already doing.  A vibration machine basically consists of a vibrating platform over which a person performs static or dynamic movements such as standing, sitting, kneeling or other exercises. Besides this, various exercises such as crunches, lunges, squats, and push-ups can be done on this machine. You can also passively sit on the machine or rest your feet over it comfortably to relax and massage.

 Here are just a few of the healthy benefits of combining workouts with WBV:

Compliments conventional training.  One 10 minute whole vibration workout delivers the equivalent of 1 hour of weight training.

Speeds recovery from fatigue.  Increases blood flow and oxygen to the muscles, improving muscle health.  

Improves explosive strength.  Whole body vibration builds muscle mass 1 ½ to 2 times faster than conventional weight workouts.  Conventional exercise engages around 45% of muscle fibers where as whole body vibration engages approximately 97% of muscle fibers.

Increases flexibility as you get strong.  Improves your flexibility, range of motion, balance, and mobility. The vibration forces your muscles to maintain balance, strengthening and lengthening muscles while increasing flexibility in muscles, joints, and ligaments.

Burns Fat.  Supports lean muscle mass: The rapid vibrations help maintain and build lean muscle mass. In any weight loss program, there is a risk of losing valuable lean muscle mass. Boosting lean muscle mass means your body burns more calories throughout the entire day, not just during the workout. The more calories you burn, the higher the potential is for dramatic weight loss.
From the inside out gentle vibrations move into and through our body and all bodily systems as an efficient, effective and safe way to stimulate muscles and bone cells, burn fat (to lose weight), plus restore neuromuscular balance.  Whole Body Vibration is a great addition to your workout at any Health Club or Gym.  Look for it, and ask for it!

1. Nutrition
2. Rest
3. Strength Training
4. Cardio
5. Flexibility

Whole Body Vibration is great because it helps to take care of the exercise components.  By using Whole Body Vibration only 10 minutes a day, you’ve already completed half of these components.   It makes exercising so much easier and fun.  You’ll then have time to focus on the other components and be motivated to adequately complete them.  The philosophy itself is quite simple and can be made even simpler by using WBV.  Our bodies were designed to move and when we don’t move enough are bodies stop functioning right and we gain excess weight, which can eventually result in our becoming ill. Exercising excessively causes its own problems. Balance is the key here – we don’t want to over-do it or under-do it.  10 minutes a day is something everyone can make time for. 

By practicing these key components you will experience abundant joy, gratitude, contentment, purposefulness.  The importance of a healthy lifestyle should be measured by the incredible sense of well-being and joy that comes from feeling energetic, joyful and radiant.

Whole Body Vibration acts as a regulatory signal in the body, helping direct the mesenchymal stem cells, the originator to both bone and fat cells, to become bone rather than fat as they mature. Not all vibration will induce this effect: if the vibration is too strong, it can kill the cells: not strong enough and cells do not perceive the signals; the strength must be just right. 

Research has shown WBV training to induce a gain in strength comparable to the strength increase following a standard fitness training program consisting of cardiovascular and resistance training.   Further, WBV exercise helps to increase the Basal Metabolic rate (BMR) while reducing total body fat when used regularly.  On its own WBV has proven incredible results in fat reduction and decrease in cellulite, however when combined with 20 minutes of walking the results are even greater.

Of course, proper nutrition and rest are key components of losing weight and getting fit.  Consistency in all areas may be the biggest determinant of success. 

By making exercise easy and fun, people will become inspired to participate and take their efforts seriously.  This combined with the benefits of saving time (only need 10 minutes) and seeing immediate results (within days). WBV exercise is motivating and keeps users coming back.

Research has shown that Whole Body Vibration can help improve skin by reducing cellulite.  WBV causes increased local circulation to targeted areas resulting in a decrease of fat, stronger skin and connective tissue.  By using WBV regularly muscle mass will increase, and fat burning increases helping to keep cellulite away. 

A study was completed to determine if WBV was beneficial in treating cellulite.  For this study, 24 women participated in vibration training for 24 weeks, and 31 women participated in vibration training with cardio exercise.  After 24 weeks the results were amazing!  The vibration training group showed a decrease of 25.68% in cellulite.  The vibration training combined with cardio provided a decrease of 32.30% in cellulite. 

To reduce cellulite, it’s important to increase muscle tone and replace fat stores with lean muscle.  Whole Body Vibration is a safe, fast solution in fighting cellulite.  To help maintain results it is important to eat a healthy diet and reduce intake of alcohol, refined sugars, and caffeine.

If you’ve been battling cellulite, try adding Whole Body Vibration to your workout and get amazing results….fast!

1. Avocados: An easy to digest fat, that is filling and high in vitamin e.  If you’re trying to cut down on fat, try using it as a salad dressing instead of oil.  It will make the salad more filling and satisfying. Here is what Tony Kay has to say about avocados: “Providing all of the 18 amino acids, avocados are bursting with nutrients, including vitamins A, C, E, H and B complex.  Avocados are exceptional sources of vitamin K, potassium and essential fatty acids and users report softer skin, lustrous hair and hormonal balance.”

2. Camu Camu berry powder or lemons OR bell peppers: All great sources of vitamin C that your muscles really need after a workout.

3. Hemp seeds, pumpkin seeds, and/or almonds or their butters: For protein, healthy fats, and calories.  Try to eat these with greens to help digestion.

4. Bee Pollen: A great source of protein and amino acids as well as antioxidants.  It’s known as one of nature’s perfect foods! (not technically vegan but sustainable and organic bee products are okay with most raw vegans)

5. Fermented foods: Saurkraut or Rejuvelac for instance (or probiotics in the morning).  Kombucha too! Great for digestion and assimilation of all this nutrition and protein.

6. Digestive enzymes: Also will help you absorb all that protein your body might not be used to.

7. Raw oat groats: Raw oat groats have choline in them.  Peter Ragnar talks about this as a very important part of weight training (Peter Ragnar can now leg press over 2,000 lbs!!!)

8. High-potassium foods: Bananas or raisins are great sources.  Dulse too.

9. A green superfood power such as Vitamineral Green or Revitaphi to add to smoothies: Added nutrition and minerals.

10. Green algae superfoods such as spirulina, blue-green algae, and/or chlorella: Easy to assimilate protein and chlorophyll sources.  Good for your brain too and detoxification too!

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Eating protein helps build and maintain muscle.  Not only that but it also helps to lose excess fat because it has a higher thermic effect than fats and carbs – meaning it takes a lot more calories to digest and utilize the protein than the other two macronutrients.   This is called the Thermic Effect of Food (TEF) and it breaks down the following way:

Protein: 25 to 30% TEF
Carbohydrates: 7% TEF
Fat: 3% TEF

To illustrate, if you eat 100 calories of only protein, your body will use 25 to 30 calories to digest and utilize that protein. If you eat 100 calories of pure carbohydrates, your body will use 7 calories to digest and utilize that carbohydrate. Your body uses just 3 calories to digest 100 calories of fat. If you cut back on healthy fats too much, though, the body will start to hold onto fat because it thinks we’re starving. Carbs fuel your body before a good workout and replenish depleted fuel stores afterwards.

10 Raw Vegan Foods to Build Muscle & Lose Fat

1. Good water: With MSM in it is even better for sore muscles, circulation, detox, and flexibility.  Check out this link to learn ALL that MSM helps with.  I use 2-3 tablespoons in 16 oz of water almost every morning.

2. Lots of greens: spinach, kale, parsley, collards, swiss chard, romaine, etc.  Think salads, green smoothies, and green juice.

3. Good protein powder such as Hemp Protein, Sun Warrior Protein, Sproutein, and/or Warrior Protein (by Healthforce Nutritionals).

4. Spouted (or cooked) lentils: For protein and fiber and carbs after a workout.

5. Sprouted (or cooked) quinoa: For protein and fiber and carbs after a workout.

6. Hemp Oil: Great source of omega 3’s, anabolic fat that helps you burn fat.

7. Chia Seeds: Great source of omega 3s, protein, and keeps you full and hydrated.  I love eating chia seeds in a little bowl with some maca and agave nectar!

8. Coconut Oil: High thermic effect, great for metabolism and hormones, anabolic fat that helps you burn fat.

9. Nutritional Yeast: Great source of protein, B vitamins, and it tastes delicious sprinkled on salads, lentils, quinoa, even spirulized zucchini (think macaroni and cheese!)

10. Berries of all types: They’re low glycemic and full of antioxidants.  Goji berries are my favorite!

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Take high quality supplements - Take the time to buy directly from a health care provider or health store, as many “drugstore” vitamin brands are less potent, and contain many fillers. The list below is important for everyone at all times of the year. Infants will receive the benefits from their mothers if being breastfed, and can also take an infant-formula probiotic.

a) A Multivitamin / multi-mineral combination

b) Essential fatty acids (omega 3,6,9)

c) Probiotics/acidophilus

Choose natural approaches before medications – The easiest step is to notice the early signs and nip symptoms in the bud. ALL symptoms in a healthy body are working to keep you healthy. A fever is your body’s means of raising the temperature to “cook off” bacteria and viruses and keep them from multiplying. Coughs, sneezes, diarrhea and runny noses are all ways your body eliminates bacteria and viruses. Look first to boost your body through food & teas, then consider herbal or homeopathic remedies with some guidance from a knowledgeable health care provider.

Get adjusted by your chiropractor – Remember that the purpose of an adjustment is to open up communication between your brain and your body – which is ALWAYS necessary for optimal function in every system of your body, including your immune system. Adjustments stimulate immune responses for a quicker, more efficient healing. To strengthen your immune system, you should be adjusted on a regular basis for general health, at the first signs of a cold or flu, and once symptoms have started to help your body’s immune system work more efficiently.

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