Glowing Green Smoothie

green detox


2 stalk(s) celery
7 cup(s) spinach chopped
1 apple or pear cored and chopped
1 banana
2 tablespoon(s) fresh lemon juice
1 1/2 cup(s) water
1 head(s) organic romaine lettuce chopped


Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smooth. Gradually moving to higher speeds, add the celery and pear. Add the banana and lemon juice last.


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Just 8% of People Achieve Their New Year’s Resolutions. Here’s How They Do It.

new years resoultion

You want to lose weight in 2015, or maybe just eat healthier. Perhaps you want to spend less money or spend more time with your friends and family.

Self-improvement, or at least the desire for it, is a shared American hobby. It’s why so many of us—some estimates say more than 40% of Americans—make New Year’s resolutions. (For comparison, about one-third of Americans watch the Super Bowl.)

But for all the good intentions, only a tiny fraction of us keep our resolutions; University of Scranton research suggests that just 8% of people achieve their New Year’s goals.

Why do so many people fail at goal-setting, and what are the secrets behind those who succeed? The explosion of studies into how the brain works has more experts attempting to explain the science behind why we make resolutions—and more relevantly, how we can keep them.

Keep it Simple

Many people use the New Year as an opportunity to make large bucket lists or attempt extreme makeovers, whether personal or professional.That’s a nice aspiration, experts say—but the average person has so many competing priorities that this type of approach is doomed to failure. Essentially, shooting for the moon can be so psychologically daunting, you end up failing to launch in the first place.

It’s more sensible to set “small, attainable goals throughout the year, rather than a singular, overwhelming goal. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it.

Make it Tangible

Setting ambitious resolutions can be fun and inspiring, but the difficulty in achieving them means that your elation can quickly give way to frustration. That’s why goals should be bounded by rational, achievable metrics.  A resolution to lose some weight is not that easy to follow. It is much easier to follow a plan that says no potato chips, fries, or ice cream for six weeks.  And be specific. Don’t say you’re “going to start going to the gym” in 2015—set a clear ambition, like attending a weekly spin class or lifting weights every Tuesday or Thursday.

Make it Obvious

Experts recommend charting your goals in some fashion, although there’s no universal strategy for success. For some, making a clear to-do list is enough of a reminder; others rely on “vision boards” or personal diaries.

An emerging tactic: share your goals with your friends and family. It’s another way to build accountability, especially in the Facebook era.

Keep Believing You Can Do It

To be clear: Simply setting a goal does raise your chances of achieving that goal, significantly.

But within weeks or months, people begin abandoning their resolutions as they hit bumps in the road that throw them off their stride.


Quinoa Blueberry Muffins



2 cups cooked quinoa
1/4 cup applesauce (to replace canola oil)
2 cups almond flour (to all-purpose flour) can also us wheat flour
3/4 cup agave (to replace brown sugar)
1-1/2 tsp. baking powder
1 tsp. salt
3/4 cup skim milk
1 cup egg whites (to replace one egg)
1 tsp. vanilla
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Spray muffin tins with nonstick cooking spray or use paper liners. In a medium bowl, stir together flour, agave, baking powder, salt and quinoa. In a small bowl, whisk together apple sauce, milk, egg and vanilla. Add milk mixture to flour mixture and stir until just combined. Gently stir in blueberries. Do not overmix. Fill muffin cups 2/3 full and bake 25-28 minutes or until toothpick inserted into center of a muffin comes out clean. Cool in pan about 5 minutes and then transfer to wire rack to cool completely.

Serving Size: Makes 12 muffins

Number of Servings: 12

The importance of body composition to your overall health

Tanita BC1000 Body Composition Monitor

Knowing all about your body composition can help you determine the general state of your overall health. Even if you appear to be healthy on the outside and weigh in at a seemingly normal weight on the scale, you may still have an unhealthy or altered body composition.

Body composition is the body’s relative amount of body fat to fat-free mass, the latter of which is made up of your organs, bones, muscle, and body tissue. If your ratio of body fat is much higher than your fat-free mass, then you could be putting yourself at risk for severe health problems such as obesity, high blood pressure, type 2 diabetes, heart disease, fatigue, cancer, and more.

Although body fat is generally associated with poor health, some fat is actually necessary for overall good health, as it can help protect internal organs, regulate hormones, and provide us with energy. Body fat should typically make up about 5% of total body weight in men and about 12% of total body weight in women.

Factors that can lead to unhealthy body composition

In the United States, more than one-third of all adults are obese and have unhealthy body composition. As obesity rates continue to grow, so will the rates for major diseases and illnesses such as type 2 diabetes, heart disease, cancer, and more.

Here are some of the most important factors that can lead to altered body composition:

Lack of exercise and physical activity
Eating large portion sizes and overeating in general
High-fat, high-sugar diet
Lack of whole foods in the diet such as fruits, vegetables, nuts, seeds, legumes
Excessive alcohol intake
Benefits of having a healthy body composition

By reducing your overall amount of body fat, you can improve your body composition and overall quality of life, as well as extend your lifespan.

Here are just some of the benefits of having a healthy body composition:

Normal blood pressure level
Improved quality of sleep
Improved mood and self-confidence
Increased energy and endurance throughout the day
Reduced pain in joints, hips, and lower back
Improved blood circulation — leading to lower risk for heart disease
Higher fertility rates and lower risk for pregnancy-related complications
Improved breathing, respiration, and lung function
Improved glucose tolerance and insulin sensitivity
Your overall body composition can be determined with a body composition analysis. A  body composition scan will not only provide you with a ratio of your body fat vs. fat-free mass, but will also tell you where your problem areas lie so you can make changes to your health right now.

Contact Guruz Fitness to make your appointment today! For only $30