6 Eat Clean To Do's

6 Do’s for Eating Clean: 

The easiest way to maintain good health and lose weight is to adjust your diet to include the most nutrient-dense foods and exclude high-calorie food with no nutritional value. This sounds simple, but can prove to be easier said than done. Darin Olien and Isabelle Daikeler, co-creators of Shakeolgoy,  have decided to simplify eating clean by providing these 6 essential tips to master clean eating and stay focused on your health-related goals!

1. Make fresh fruits and vegetables the center of your diet.

They’re dense with vitamins, minerals, phytonutrients, and fiber that your body needs! They’re also the perfect way to get the carbohydrates necessary to fuel your day without any of the health problems associated with processed, nutrient-depleted “bad” carbs (such as refined flour, bread, and chips). Fresh fruits and vegetables are also an especially strong source of antioxidants, which are vital for dealing with the stress of everyday life. And whenever possible, choose organic (which means it contains no pesticides or chemicals that can wreak havoc on your health).

2. Be picky about your proteins.

When we eat protein, it
’s broken down into amino acids—our bodies’ building blocks—so where we get it from is important. Choose only the healthiest, leanest protein sources, and go organic, whenever possible.  People sometimes mistakenly believe that animal products are the only way to get protein. Not true! In fact, plant-based protein can be especially easy for your body to break down and utilize. Seeds, nuts, kale and other leafy greens, beans and other legumes, amaranth and other whole grains, quinoa, and tempeh are important for a healthy diet.

3. Don’t be afraid of “good” fats.

Fat is another important fuel source. It also helps you feel full and it transports important nutrients into your body. The trick is to avoid processed, oxidized, and hydrogenated fats while getting the right balance of good fats, especially fatty acids. The best way to do this is to avoid fried and fatty packaged foods while eating moderate quantities of raw nuts (not salted or roasted), seeds, avocados, olives and olive oil, coconut oil, and lean proteins.

4. Keep hydrated.

Water is critical to flushing out toxins, helping to absorb nutrients, and keeping the body running smoothly. We recommend that you drink half your weight, in ounces, every day. So if you weigh 150 pounds, drink 75 ounces of pure, filtered water. We recommend distilled water with a pinch of Himalayan salt added. Or tap water filtered through a reliable reverse osmosis or carbon filtration system. Much of the bottled water out there isn’t any cleaner than tap water, so invest in a stylish BPA-free plastic, high-grade stainless steel, or glass reusable bottle. They may seem pricey, but they’ll pay for themselves in a couple of weeks.

5. Stay away from the junk

This may seem like the hardest part of clean eating, but after a few weeks of clean eating and Shakeology, you’ll be surprised by how packaged foods that contain artificial sweeteners, colors, flavors, and preservatives don’t even taste good anymore.

6. Eating right is not about rigidity.

There is no single perfect way to eat clean. Some people thrive on a vegan diet. Others thrive on a meat-based regimen such as Paleo. Finding out what works for you and what will help you achieve your personal goals is just a matter of exploration.  Pay attention to how your food makes you feel, keep a food journal, don’t be afraid to try new plans, and get in touch with what makes you thrive. Just make sure to keep it clean.

I also make sure to have Shakeology everyday as part of my overall health, nutrition & wellness. 

3 Pronged Attack to Burn Belly Fat

MOTIVATION: The three pronged attack to burn belly fat

Divide you gym sessions in the below three areas to effectively burn belly fat

www.anywherefitnesspt.com

30% Bodyweight training to warm up, build overall tone and strength whilst hitting your core muscles 
50% High resistance supersets to boost your metabolism 
20% Interval training to really hit the belly fat hard

Why alcohol & weight loss don't mix....

I'm not saying you can't drink an occasional drink now & then, but if you're wanting to lose weight, reduce belly fat, reducing or eliminating alcoholic beverages from your diet can make a huge impact on how you look & feel.  Read more to find out the impact of alcohol on your waist line & body!  

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.

When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you're watching your weight. 

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Mindful Eating: What's eating you?

Many people have psychological factors that lead to our bottomless bingeing, here are some steps that may help.  Mindful eating is not a diet, or about giving up anything at all. It’s about experiencing food more intensely — especially the pleasure of it. You can eat a cheeseburger mindfully, if you wish. You might enjoy it a lot more. Or you might decide, halfway through, that your body has had enough. Or that it really needs some salad. Think about how most of us go unconscious when we eat; mindlessly eating--FOR WHAT?

#1. HALT: Before you open the fridge door ask yourself this. Am I:

Hungry? Is my body giving me the signs of real hunger? Is my stomach gurgling? Take a minute to check in with your body and to feel real hunger.

Take a minute to check in with your body and feel real hunger

Angry? Am I upset with something or someone? Is there something I want to say, but cannot say? Am I trying to eat to ignore or stuff my anger?

Lonely? Am I feeling lonely, isolated or different? Instead of eating, who can you call? Where can you go? Speak up and ask for company.

Tired? Are you burnt out, tired or weak? Are you using food or energy drinks to push yourself that extra hour? Honor your body and take a break, nap or just go to sleep.

#2. Create an Atmosphere:

Eating is a treat and gift to yourself. Treat it like one.

Buy a pretty tablecloth, set the table, or accent with flowers. Learn how to make eating a beautiful ritual.

I like to diffuse a citrus essential oil in the room that helps to calm my anxiety and helps me become present.

#3. Sit Down:

Go sit down at a table and be mindful of where you are

How often do you actually sit down to eat?

If you are standing while eating because it is quicker, slow down. Go sit down at a table and be mindful of where you are. Even if it is just an orange, go sit down and eat it bite by bite.

Great Info Here: http://www.eatingthemoment.com/meditational-eating/

#4. Put the Technology AWAY:

Practice becoming fully present at the table without any distractions.

That email, text, Facebook, Twitter, Instagram, or Pinterest message can wait.

Unclench that grip and turn the phone over so you don’t see the screen.

Practice becoming fully present at the table without any distractions.

#5. Put Your Fork Down and Chew:

This is probably the best advice someone gave me years ago. Between each bite, put your fork down on the plate and take the time to chew.

Chewing not only helps break down the food before it enters your stomach, but it helps you be mindful of what you taste.

What does the food feel like on your tongue; what are the flavors on your taste buds?

#6. Feel the Fullness:

honor the process of eating

After several bites, check in with yourself. Are you full? Do you need a little more food to feel satisfied?

Stop before you are stuffed. This requires tuning in to your body, and listening to those first signs of satiation.

 The goal of conscious eating is to know the ins and outs of our hunger, to connect with where our food comes from and to honor the process of eating moment to moment. With each bite, you get another chance to become conscious.

REPOST with some modifications from author Mary Crummins, of Eat Local Grown

Flab or stress belly?

For many women, getting bikini ready means tackling one dreaded area in particular — our tummies. Most of us still think the best way to achieve a washboard stomach is by doing hundreds of sit-ups. Not so, says A-list trainer and body guru James Duigan. 

James, who sculpts supermodels Elle Macpherson and Rosie Huntingdon-Whiteley among others, insists there is no ‘one size fits all’ method for getting a flat belly. Instead, he’s identified five key ‘tummy types,’ all of which require a different approach to achieve successful toning. 

Once you figure out your tummy type (mine is the STRESS BELLY), you'll be on your way to getting the perfect midriff... 

THE SPARE TIRE TUMMY

The spare tire: This is one of the easiest tummy troubles to eliminate because it's caused by eating the wrong foods and not exercising enough.

HOW TO IDENTIFY THIS TYPE 

These people are likely to lead sedentary lives, perhaps with jobs that keep them desk-bound. They may also have an emotional attachment to sugary foods. 

Luckily, this ‘spare tire’ is one of the easiest tummy troubles to eliminate as, according to James, it’s caused by eating the wrong foods and not exercising enough. 

TYPICAL BAD HABITS

If you exercise very little, eat lots of sugar and refined carbohydrates in products like cookies, cakes and white bread, or rely on starchy carbs like pasta and rice, you you probably have an overweight tummy with accompanying fat on your legs and hips,’ says James. 

MIDRIFF MAKEOVER PLAN 

• Cut down on alcohol. ‘Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops you burning all other fat until the booze has been processed,’ says James. ‘Just a few glasses three to four times a week will lead to a “wine waist” — a thick midriff and pudgy tummy. ‘If you want to drink occasionally that’s fine, but the bottom line is that you have to cut back on booze to get a flat belly.’
• Once you cut out alcohol for two weeks, it’s time to overhaul your diet. ‘In a nutshell, eat well and move more,’ says James. Avoid low-fat and so-called ‘diet’ snacks. ‘These pre-packaged products are often packed full of chemicals, refined sugar, salt and preservatives to give them flavor.
• ‘Ditch calorie counting in favor of a healthy diet full of unprocessed fresh foods such as fish, eggs, organic meat and vegetables. ‘Start the day with eggs and smoked salmon, or even grilled chicken and vegetables, and snack on sliced lean meats. ‘And don’t be afraid of eating good fats, such as avocados, nuts and oily fish. These encourage your body to burn midriff fat, giving you a flat tummy.’
• ‘Exercise is the key to helping this tummy type,’ says James. Simply going for a long walk, doing lunges, squats or dips at home or a yoga class will be beneficial. You don’t need a gym.

TOP TIP FOR THIS TUMMY 

If you regularly reward yourself for a hard day with a piece of cake or deal with bad news with a biscuit, it’s important to remember that being beautiful is as much about how you feel as how you look. The starting point for any tummy transformation is feeling happy.

THE STRESS TUMMY

Stress tummy: These types are typically over-achievers with perfectionist personalities.

HOW TO IDENTIFY THIS TYPE 

Stressed-tummy types are typically over-achievers with perfectionist personalities. They are usually also susceptible to digestive conditions such as irritable bowel syndrome (IBS), which can cause bloating and make their tummies look far worse. 

‘Stress tummies are easy to spot, as the weight is specific to the front of the midriff and the umbilical area,’ explains James. ‘When stressed, we produce cortisol, a hormone which encourages the body to cling on to fat around the stomach.’ 

Stressed tummies will also be fairly hard to the touch, rather than wobbly. 

TYPICAL BAD HABITS

It’s likely you skip meals, abuse your adrenal system with too much caffeine and grab junk food for convenience. 

MIDRIFF MAKEOVER PLAN 

• Get an early night. ‘Stressed women nearly always sleep badly, which disrupts the production of leptin, the hormone which helps regulate appetite and metabolism,’ James explains. ‘This is why we eat more when we are tired and crave fat-depositing sugary snacks for an instant energy boost.’
• Combat exhaustion with a relaxation strategy of deep-breathing, meditation and long baths before bed to encourage a good night’s sleep and limit coffee consumption to no more than two cups a day.
• Don’t go for the burn when exercising. ‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James. ‘Instead, yoga, long walks and resistance work with weights is perfect for sculpting and building up strength while calming the system.’
• Magnesium is a calming mineral to help soothe a stressed belly. James advises eating lots of magnesium-rich foods such as dark green leafy vegetables, nuts and seeds.

TOP TIP FOR THIS TUMMY Stress-busting stretches and yoga poses at night time can help to lower cortisol levels, while chamomile teas or James’ own Bodyism Body Serenity supplement (bodyism.com) can also help the body unwind.

THE LITTLE POOCH

The little pooch: These women are likely to be busy mums or have demanding careers - hey may even be a gym junkie. 

HOW TO IDENTIFY THIS TYPE

These women are likely to be busy moms or have demanding careers. ‘They may even be a gym junkie, but stuck in a workout-and-diet rut, perhaps always eating the same foods and doing the same routine at the gym, which keeps you slim but leaves you with a lower belly that spoils your silhouette,’ says James.

TYPICAL BAD HABITS

‘Doing excessive crunches and using gimmicky gym items such as ab-rollers can place a strain on the hip flexors and the lower back, causing the tummy muscles to protrude so your belly sticks out,’ says James.

MIDRIFF MAKEOVER PLAN

• Good nutrition and plenty of fiber are essential to improve digestive conditions such as inflammation, bloating and constipation, which can make a pooch tummy worse. Green leafy vegetables, oat bran and whole grains are good, natural sources of fiber.
• Sit-ups done incorrectly increase your lower back curve and accentuate the ‘pouch’ effect. Swap sit-ups for planks. Do these by lying face down on a mat, resting on your forearms. Push off from the floor, rising onto your toes and elbows, so your body is parallel to the floor from your head to your heels. Start off doing ten seconds and build up to a whole minute.
• It’s a common misconception that using weights bulks women up. In fact, the opposite is true. Using weights will burn serious amounts of fat in a short space of time, so try introducing circuits — repetitions of exercises like squats or lunges which work individual muscle sets.

TOP TIP FOR THIS TUMMY

Be kind to your tummy, reduce inflammation by drinking lots of water and eating easy-to-digest foods such as green vegetables and lighter proteins such as fish and chicken.

THE MOMMY TUMMY

The Mommy tummy: Women with these bellies have usually given birth in the past few years, and, being a typical mom, have little time for themselves.

HOW TO IDENTIFY THIS TYPE 

Women with these tummies have usually given birth in the past few years, and, being a typical mum, have little time for themselves. ‘After giving birth, the uterus drops and is much heavier than it was pre-pregnancy,’ says James. ‘It takes at least six weeks to return to its usual size, so don’t even think about trying to get a flat stomach until after then. 

‘You need to re-train your pelvic floor and lower abs to increase blood flow and strengthen loose muscles.’ 

TYPICAL BAD HABITS
Rushing back to exercise too quickly. ‘I would suggest waiting around two to three months,’ says James. ‘Being stressed about getting rid of your baby weight will only make you cling onto it more. Give yourself a break!’

MIDRIFF MAKEOVER PLAN 

• ‘Fish oil supplements turn on fat-burning hormones and turn off fat-storing hormones,’ says James. ‘Begin by taking three 1,000mg capsules a day with meals and build up to five. I’ve trained Elle Macpherson through two pregnancies and she takes these every day.’
• Try to eat good fats — found in sources such as nuts, oils and olives — every day. ‘Not only do they help you burn fat and absorb vitamins from food effectively, they also help combat tiredness — a big help for tired moms,’ says James.
• Gentle pelvic floor exercises (known as Kegels) act as a natural corset for the body to flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, in five sessions a day.
• Steer clear of sit-ups. ‘After giving birth, the linea alba muscles — which run down the mid-line of the abdomen — separate and you need to allow them to recover,’ says James. ‘Crunches are the worst thing you can do, as they will force these muscles farther apart. Instead, breathe deep into your tummy while on all fours, then slowly exhale while doing a pelvic floor exercise.’

TOP TIP FOR THIS TUMMY Daytime naps (try putting up blackout blinds) and stretching before bed are important ways to restore sleep hormones and boost fat-burning. 

THE BLOATED TUMMY

Bloated tummies: These are often flat in the morning, but swell throughout the day with gas or indigestion.

HOW TO IDENTIFY THIS TYPE 

Bloated tummies are often flat in the morning, but swell throughout the day with gas or indigestion. Bloating affects both slim and overweight women. It is almost always caused by food intolerances and allergies, or sluggish bowels as a result of a poor diet. 

TYPICAL BAD HABITS

You eat the same foods and may have done so for a lifetime without realizing you’re intolerant to them.

MIDRIFF MAKEOVER PLAN 

• ‘The most common intolerances I see are wheat and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast (in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’ says James. ‘Gluten in particular can inflame the bowel and make the stomach look bigger.
• ‘Experiment to work out what bothers your belly as you know your body better than anyone else. Try eliminating key culprits such as gluten for two weeks to see if your bloating reduces, or worsens when you reintroduce foods. Focus on a diet with lots of fresh veg, meat, chicken and fish.’
• Sluggish bowels are often a result of eating the wrong foods in the wrong way. Make breakfast your biggest meal, as this is when digestion is at its peak, and avoid eating late at night which leads to bloating. Chew food properly and drink plenty of water to keep the digestive system moving.
• Bloating can be a sign of imbalanced gut flora. So to get your tummy really flat you need to repopulate it with friendly bacteria. Prebiotic and probiotic supplements are the simplest way. Natural sources include miso soup, sour cream and some fruit and veg including kale, garlic and onions. A healthy gut means a flat stomach.

TOP TIP FOR THIS TUMMY 

Believe it or not, breathing can be the best thing you can do for this kind of tummy. Try this each morning: lay on your back, completely relaxed, and breathe deep into your tummy ten times. After eating, a walk will help the digestive process, too.  

***THANK YOU to Hailey's Helpful Hints for this AWESOME Blog Post***

Top 5 best exercises to lose belly fat

Building up muscle mass
An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.

Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Source: http://www.naturalnews.com/035071_belly_fat_exercises_fitness.html#ixzz2M5vVUEhY

How to Compare Junk Food to Healthy Food

How to Compare Junk Food to Healthy Food

Some things just scream junk food. You know double-stuffed chocolate cookies and the cheese puffs that stain your fingers orange aren't good for you. But it's not always so obvious to identify healthier foods. This takes a little investigative work. Comparing junk food to healthy food means reading and understanding nutrition labels, identifying ingredients and thinking about how foods are prepared.

Step 1

Read the nutrition label of a food from top to bottom.

Step 2

Look at the number of calories per serving and examine the number of calories from fat. Junk food usually provides a large number of calories per serving, with the majority of the calories coming from fat. Healthy food should be low in calories and especially low in calories from fat. On a 2,000 calorie diet, you should consume less than 65 grams of fat a day.

Step 3

Analyze the types of fat the food contains. Junk food is usually high in the bad types of fat -- trans and saturated. The American Heart Association recommends consuming less than 1 percent of total trans fat from calories, or less than 2 grams of trans fat a day if you have daily diet with 2,000 calories. Less than 20 grams or 10 percent of your total calories should come from saturated fat. Healthy foods have little to no trans and saturated fats.

Step 4

Study the amount of cholesterol and sodium in the food. For a daily diet of 2,000 calories, you should consume less than 300 milligrams of cholesterol and 2,000 mg of sodium. The higher the numbers, the more likely it's junk food.

Step 5

Read the percent daily values of dietary fiber, vitamin C, vitamin A, calcium and iron. These are good nutrients often absent or low in junk food -- less than 5 percent of the recommended daily value for that nutrient is considered low. For a food to be rich in the nutrient, it must provide at least 20 percent of the nutrient's recommended daily value.

Step 6

Consider the food's overall content of nutrients such as fiber, calcium, iron and vitamins A and C. A healthy food doesn't have to be high in all of these nutrients. An orange, for example, provides 130 percent of the daily value for vitamin C, but it only has 2 percent of the daily value of vitamin A and no iron. Some healthy foods provide a lot of one nutrient, while others provide smaller amounts of a variety of nutrients.

Step 7

Look up the sugar content and compare it to the food's ingredients list. Foods such as fruit have naturally occurring sugars, and naturally occurring sugars won't appear in an the ingredients list. Junk food often has a large amount of added sugar, which you will see listed under a variety of terms, including sugar, high-fructose corn syrup, corn syrup, maltose, dextrose, sucrose, honey, maple syrup and fruit juice concentrate.

Step 8

Read the ingredients list. The order of ingredients in the list indicates how much is in the product. The first ingredient comparatively makes up most of the product, the second listed ingredient is the second most plentiful, and so on. If you see sugar, salt or fat as one of the first ingredients (or high-fructose corn syrup, enriched flour, or corn starch), it's one of the main ingredients in the food. Junk food is often high in all these.  Be aware that food manufacturers have gotten tricky to list sugar as different ingredients; look for sucrose, high-fructose corn syrup, corn syrup solids, brown sugar, dextrose.  

Matcha Tea for Weight Loss

There are foods that just simply are good for us!  They are SUPERFOODS and they help our bodies in all kinds of ways! Matcha is one of those foods!!  It has 10X stronger than brewed green tea & higher antioxidants. 

Thermogenisis: Research was conducted in Switzerland about 15 years ago which showed a marked difference in the increase of the metabolism and subsequent burning of calories in a case study done with overweight patients. This process of increasing your metabolism is called "Thermogenesis", which in effect, means that your body's ability to burn off fat is literally supercharged.

Matcha is a food source that is a natural fat burner and metabolism booster, an immune system builder and I consider it a HUGE SUPER FOOD!!!

Amongst its many benefits, matcha....

• Is packed with antioxidants including the powerful EGCg
• Boosts metabolism and burns calories: helps to keep the body from storing excess fat; and it is a natural appetite suppressant. Burn more calories, lose more fat!
• Detoxifies effectively and naturally
• Calms and relaxes
• Enhances mood and aids in concentration
• Provides vitamin C, selenium, chromium, zinc and magnesium
• Fights against viruses and bacteria
• Is rich in fiber
• Lowers cholesterol and blood sugar
• Does not raise insulin levels

When drinking Matcha, it’s important to purchase Japanese grade.  It gives the MOST benefits.  Keep in mind with this beautiful green stuff that you DON'T MIX WITH DAIRY! It will lose many of the benefits that you are looking to get!  Also, When heating up the water to mix it up, you don’t want it very hot; just barely warm!  That’s it.  No boiling or over heating.  It’s just like cooking and with cooking, again, you will lose some of its powerful benefits.

Here's one tasty way to enjoy!

Almond delight

• 1/2 cup vanilla almond milk (unsweetened)
• 1/2 cup water
• 1 tsp Matcha
• 1 scoop of Genesis Pure Complete Shake (Organic Vanilla Protein)
• place in a shaker bottle and mix away!  (I do this most mornings!)
• You can add in a little Stevia to sweeten it to taste, if needed (natural zero cal sweetener!)

Matcha Latte

• 12-16 ounces – 3/4 filtered water & 1/4 almond milk or coconut milk (unsweetened)
• 1 TBS Matcha & stir

Sources: Matcha Source & GotMatcha