Happy New Year from 2BeFit Pilates! We hope you are on your way to making your health and fitness goals into a reality this 2013! Here is the next ed

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Happy New Year from 2BeFit Pilates!

We hope you are on your way to making your health and fitness goals into a reality this 2013! Here is the next edition of the 2BeFit Newsletter with helpful health tips, info and recipes. Enjoy!

"Physical fitness is the first requisite of happiness." Joseph Pilates

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We are living in an age where fast food and processed foods are the everyday food-consumption lifestyle for the modern individual. We as a county are moving more and more away from the natural way of eating, cooking and growing are foods and it is no wonder that the cancer rates, heart disease and Diabetes rates are continually increasing. Isn't it obvious that we should look to our foods and what exactly it is that we are putting into our bodies? Below are some facts about GMOs- one of the major problems that exists in our country right now. We as individuals need to be educated on this subject since it exists in our country- Europe and other countries have already banned the creation and usage of GMOs.

What is a GMO?

A GMO ( genetically modified organism) is the result of a laboratory process taking genes from one species and inserting them into another in an attempt to obtain a desired trait or characteristic.

How is genetic engineering done?

In order to breach these natural barriers and make possible the introduction of DNA from a different species, genetic engineers have to find ways to force the DNA from one organism to another. These methods include:

Using viruses or bacteria to "infect" animal or plant cells with new DNA.
Coating DNA onto tiny metal pellets, and firing it with a special gun into the cells.
Injecting the new DNA into fertilized eggs with a very fine needle.
Using electric shocks to create holes in the membrane covering sperm, and then forcing the new DNA into the sperm through these holes.

Hasn't research shown GM foods to be safe?

No. The only feeding study done with humans showed the GMO's survived inside the stomach of the people eating GMO food. No follow-up studies were done. Various feeding studies in animals have resulted in potentially pre-cancerous cell growth, damaged immune systems, smaller brains, livers, testicles, false pregnancies, other unexplained abnormalities and higher death rates.

The American Academy of Environmental Medicine recently released its position paper of Genetically Modified foods stating that " GM foods pose a serious health risk".

4 Simple Tips to avoiding brands made with Genetically Modified Organisms:

1. Buy organic-products labeled 100% organic
2. Look for the "Non-GMO" labels-products carrying the seal "Non-GMO Project Seal".
3. Avoid at-risk ingredients-the eight GM food crops are corn, soybeans, canola, cottonseed, sugar beets, hawaiian papaya and a small amount of zucchini and yellow squash.

For more information go to the website ResponsibleTechnology.Org and you can also go to ITunes and download the phone app "ShopNoGMO" for complete listing of food brands.

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The Plank

Plank exercises are a type of isometric challenge, wherein the muscle length and the joint angles do not change during muscle contraction. This exercise is a full body workout as it helps to strengthen not only the abdominal muscles but also the upper body and lower body muscle groups. Challenge yourself and hold for at least 30 seconds and increasing the time as you get stronger!

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Sweet potatoes are a nutrient-rich powerful superfood with antioxidants and anti-inflammatory properties . The sweet potato is one of the oldest known cultivated foods in the Americas, going back over 9000 years. These vegetables are packed with vitamins and minerals such as beta-carotene, vitamins A, B, and C and minerals- magnese, copper and iron. Sweet potatoes are also an excellent source of fiber, which helps improve digestion. So eat your sweet potatoes! You can roast, mash or even bake them to make sweet potato fries!

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The Simplest Morning Detox | Lemon Juice + Hot Water

One of the easiest ways to start your morning off to a clean start is to drink a hot cup of warm lemon water. Warm lemon water kick starts your digestive tract and helps expel toxins that build up during the normal digestion process. Lemon juice stimulates the liver to produce bile, an acid that is required for digestion, and aids in the process of elimination. The digestive qualities of lemon juice also help relieve constipation, heartburn, indigestion and bloating. Urologists often recommend hot lemon water to stave off kidney stones – just ask Hugh Jackman who starts his day with this routine!

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TurmLarge

Tumeric

Tumeric is the root of a tropical plant related to the ginger root. It has been used for over 2500 years in India. It is full of antioxidants and can help with pain and inflammation relief, arthritis, joint health, liver health, cancer prevention, brain health, and inflammatory bowl disease.
* Supports healthy joint function
* Promotes radiant skin
* Improves digestion
* Supports healthy inflammation response
* Gluten-free and vegan
* 90 capsules per bottle
* GMO free
* Kosher

Organic India sells a great supplement and you can find it on our website at www.2befitpilates.com.

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Although referred to as a grain, Qunioa is actually a seed from a vegetable related to Swiss chard, spinach and beets. Quinoa is pronounced "keen-wa". It can be prepared like whole grains such as rice or barley. Qunioa's high protein content makes it a complete protein as it provides all 9 essential amino acid. Quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.

It is gluten free, cholesterol free and has a low glycemic index so it won't spike your blood sugar. Below is a delicious recipe from Ellen Degeneres' personal chef.

Quinoa And Cranberry Salad
with butter lettuce and heirloom tomato vinaigrette

You will need:

1 cup of red quinoa
1 1/2 cups of organic vegetable broth
1/2 cup dried cranberries
1 red bell pepper, cored, seeded and diced small
1 large cucumber, peeled, seeded and diced small
1/4 medium red onion or Vidalia onion, very thinly sliced
1/4 cup almonds
2 heads of butter lettuce, washed and torn into large square pieces
Heirloom Tomato Vinaigrette ( which follows)

Rinse the quinoa and put it in a small soup pot. Add the broth to the quinoa and bring to a gentle boil, cover, reduce the heat to low, and simmer until the quinoa is fully cooked and the broth has been fully absorbed. Fluff the quinoa with a fork and transfer it to a large plate or platter, spreading it out to help it cool quickly. Refrigerate until cold.

When the quinoa is cold, toss it in a large bowl with the next 6 ingredients and dress it with the vinaigrette. Season to taste with salt and pepper if needed. Enjoy!

Heirloom Tomato Vinaigrette

You will need:
2 medium-size ripe heirloom tomatoes, chopped
1 large garlic clove, crushed
1 tablespoon of Dijon mustard
1 tablespoon of red wine vinegar
4 tablespoons good quality extra-virgin olive oil
Kosher salt and freshly ground black pepper

Place the first 5 ingredients in the jar of a blender and puree' until smooth. Season the dressing to taste with salt and pepper. Use immediately in the above recipe to your preference and save any remaining in a tight container for up to two weeks.

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Maple-Roasted Brussels Sprouts

I love this recipe! These cancer-fighting cruciferous Brussels Sprouts are packed with vitamin C, potassium and fiber. This recipe is delicious!!

You will need:
1 1/2 pounds of Brussels Sprouts
1/4 cup olive oil
3/4 teaspoon of salt
1/4 teaspoon of black pepper
2 tablespoons of maple syrup
Optional 1/4 cup of dried cranberries and/or chopped walnuts

Preheat the oven to 375 degrees.

To prepare the Brussels Sprouts, remove any yellow or brown outer leaves, cut off the stems, and cut in half. In a large bowl, toss the Brussels Sprouts, oil, salt, pepper and optional ingredients together. Once all of the Brussels Sprouts are coated in oil, arrange them in a 9x13-inch pan. Drizzle on maple syrup. Bake for 15 minutes then turn them over and bake for another 10 to 15 minutes until tender. Take out of oven to cool and enjoy!

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References: Mercola.com, Vegan Cooking For Carnivoes by Roberto Martin, livestrong.com, Organic India and the Institute for Responsible Technology.

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For more recipes, health tips and products for sale....

Be sure to check out the 2BEFITPILATES.COM

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