Breakfast is the most influential meal of the day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit. However, when you start your morning with a wholesome and nutritious meal you'll be more likely to continue with good choices throughout the day. Try this great Veggie Power Juice recipe below as a nutritious start to your day.

Veggie Power Juice
Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge? Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three-times their size, your body will surely experience a nutritious surge.
Yield: 2 servings

Here's what you need...

For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight. Do you eat a healthy lunch only to succumb to the vending machine an hour later? I've got good news for you, if you do. With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb. You see, the urge to snack happens when your blood sugar levels drop—giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.

The solution? Eat meals that are filled with fiber and you'll stabilize your blood sugar levels, and feel full longer.

The Case for High Fiber

Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent. People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).

There are two main reasons that high fiber leads to weight loss:

• Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
• Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
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A couple of weeks ago, I gave you the first half of a list regarding the universal rewards of exercise. Today, I am going to give you the remaining items on the list, and I hope that you find them helpful in your quest to get fit!

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
2. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
3. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
4. You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
5. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.
6. You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
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This is the first of a two-part series on the universal rewards of exercise.

The number one reason that most people are out-of-shape is that they don't exercise enough. I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.
3. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
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