The down low on posture correction straps, do they work?
Here is the short version....nope. When you first put the straps on (the one that has no stability bar) you will get a que from the nervous system to remember to keep chest up....but that is short lived. The corrector that has the stability bar through it will cause more harm then good because it holds the body up and over time those muscle will get weaker.
The ONLY way to correct posture is to learn the correct exercises you personally need to correct muscular imbalances and strengthen those muscles.
Save your money and get strong! There are no easy, quick fixes.
Here is the short version....nope. When you first put the straps on (the one that has no stability bar) you will get a que from the nervous system to remember to keep chest up....but that is short lived. The corrector that has the stability bar through it will cause more harm then good because it holds the body up and over time those muscle will get weaker.
The ONLY way to correct posture is to learn the correct exercises you personally need to correct muscular imbalances and strengthen those muscles.
Save your money and get strong! There are no easy, quick fixes.
A message from Dr. Traci Navarro: Sore hands from gripping, computer work , arthritis? Use a rubber band around the outside of your fingers and push out...STOP squeezing exercises, they make the hand worse.
Health of cinnamon
Cinnamon is the bark of a cinnamon tree and has incredible health benefits!
1. Increases immunity
2. lowers cholesterol
3. reduces inflammation
4. lowers blood sugar
5. increases metabolism
6. lowers blood pressure
7. gives you healthy skin
Cinnamon is the bark of a cinnamon tree and has incredible health benefits!
1. Increases immunity
2. lowers cholesterol
3. reduces inflammation
4. lowers blood sugar
5. increases metabolism
6. lowers blood pressure
7. gives you healthy skin
SALT: MAGICAL USES
1. rinse mouth with salt water to heal canker sores
2. soak sore feet in warm salt water to ease pain
3. to stop a stuffy nose, use a nasal sprat with salt water
4. to ease psoriasis and eczema, soak in a warm bath with epson salts.
5. got heartburn? drink a glass of water mixed with 1 tsp. of baking soda....baking soda is a form of salt!
1. rinse mouth with salt water to heal canker sores
2. soak sore feet in warm salt water to ease pain
3. to stop a stuffy nose, use a nasal sprat with salt water
4. to ease psoriasis and eczema, soak in a warm bath with epson salts.
5. got heartburn? drink a glass of water mixed with 1 tsp. of baking soda....baking soda is a form of salt!
AMAZING USES OF HYDROGEN PEROXIDE
1. cleaning cuts
2. as a disinfectant
3. clearing up acne
4. lightening up hair
5. soften ear wax
6. ease swollen gums
7. heals canker sores
1. cleaning cuts
2. as a disinfectant
3. clearing up acne
4. lightening up hair
5. soften ear wax
6. ease swollen gums
7. heals canker sores
BURN FAT FAST
1. Avoid diets
2. Add regulated cardio
3. Workout with weights
4. Increase H2O intake
5, Increase protein
6.. Cut back on snacks
1. Avoid diets
2. Add regulated cardio
3. Workout with weights
4. Increase H2O intake
5, Increase protein
6.. Cut back on snacks
SEE ORANGE
Did you know by eating one serving of pumpkin, sweet potato or carrots per day helps:
1. your organs stay healthy
2. your eyes
3. lower the risk of cancer
4. boost immune system
5. lower blood pressure
6. you sleep
Did you know by eating one serving of pumpkin, sweet potato or carrots per day helps:
1. your organs stay healthy
2. your eyes
3. lower the risk of cancer
4. boost immune system
5. lower blood pressure
6. you sleep
GOT TINGLING HANDS AND FEET?
If you get random bouts of tingling in your hands and feet, you may be vitamin B12 deficient.
Try eating eggs, meat, shellfish, and dairy daily in your diet.
If you get random bouts of tingling in your hands and feet, you may be vitamin B12 deficient.
Try eating eggs, meat, shellfish, and dairy daily in your diet.
CANNED VS. FRESH/FROZEN FOODS
WOW!! Canned foods are good 3 to 6 YEARS after the expiration date!! For every day consumption, hcoose fresh and frozen foods. For emergency food stock, purchase canned, jarred and dried foods, rotate accordingly, store in a dry dark place and donate expired foods to your local food bank.
WOW!! Canned foods are good 3 to 6 YEARS after the expiration date!! For every day consumption, hcoose fresh and frozen foods. For emergency food stock, purchase canned, jarred and dried foods, rotate accordingly, store in a dry dark place and donate expired foods to your local food bank.
GAINING WEIGHT?
Although these food choices are good for you, if you are gaining weight, avoid putting these food choices in your diet:
1. Pasta
2. Bagels
3. Dried fruit
4. Fruit juice
5. Granola
Although these food choices are good for you, if you are gaining weight, avoid putting these food choices in your diet:
1. Pasta
2. Bagels
3. Dried fruit
4. Fruit juice
5. Granola
WHY 1200 CALORIE DIET???
Did you know that your body needs this many:
LIVER = 220 calories
BRAIN = 240 calories
Heart = 440 calories
KIDNEYS = 440 calories
just for these 4 organs to be healthy?? That equals 1340 calories right there alone and we still have many more functions to fuel! Do not get caught up in the hype, get lost in science !
For answers to what food to eat, how much of it, and tons more info about diet and nutrition, look for Dr. Navarro"s new book, Back to Body Basics: Nutrition by the Book COMING SOON!!
Did you know that your body needs this many:
LIVER = 220 calories
BRAIN = 240 calories
Heart = 440 calories
KIDNEYS = 440 calories
just for these 4 organs to be healthy?? That equals 1340 calories right there alone and we still have many more functions to fuel! Do not get caught up in the hype, get lost in science !
For answers to what food to eat, how much of it, and tons more info about diet and nutrition, look for Dr. Navarro"s new book, Back to Body Basics: Nutrition by the Book COMING SOON!!
GOT FROZEN FOOD/
This is a chart of how long to keep food in the freezer:
frozen veggies 8 months
frozen fruit juice 12 months
fruit 12 months
bread and rolls 3 months
cakes 2 months
roasts and steaks 12 months
ground meat 4 months
lamb 9 months
pork 3 months
sausage 2 months
veal 9 months
cooked meat dinners and pie 3 months
raw chicken and turkey 12 months
cooked chicken, turkey and pies 6 months
ice cream 1 month
fish 4 months
shrimp 12 months
Look for Dr. Traci Navarro's new up coming book Back to Body Basics: Nutrition by the Book
This is a chart of how long to keep food in the freezer:
frozen veggies 8 months
frozen fruit juice 12 months
fruit 12 months
bread and rolls 3 months
cakes 2 months
roasts and steaks 12 months
ground meat 4 months
lamb 9 months
pork 3 months
sausage 2 months
veal 9 months
cooked meat dinners and pie 3 months
raw chicken and turkey 12 months
cooked chicken, turkey and pies 6 months
ice cream 1 month
fish 4 months
shrimp 12 months
Look for Dr. Traci Navarro's new up coming book Back to Body Basics: Nutrition by the Book
KIRKLAND PROTEIN BARS
Yes! If your looking for a good tasting, soft , nutritionally balance meal replacement bar, CostCo has the one for you!
Yes! If your looking for a good tasting, soft , nutritionally balance meal replacement bar, CostCo has the one for you!
GOT SORE FEET?
Check your feet often for these ailments before they get out of feet!!
1. Nail infections
2. Ingrown toe nails
3. Bunions
4. Cracked skin
5. Calluses
6. Athletes foot
7. Flat feet
Check your feet often for these ailments before they get out of feet!!
1. Nail infections
2. Ingrown toe nails
3. Bunions
4. Cracked skin
5. Calluses
6. Athletes foot
7. Flat feet
COLLEGE STUDENTS....
Did you know the average student gains MORE then 10 pounds of fat in the first two years of collage? TRUE!
Let us keep moving, focus not only on your studies but exercising at least 15 minutes per day and keep snacking healthy!
Did you know the average student gains MORE then 10 pounds of fat in the first two years of collage? TRUE!
Let us keep moving, focus not only on your studies but exercising at least 15 minutes per day and keep snacking healthy!
HUG HEALTH!
Reach out and hold a loved one! It does the body good!
1. eases stress
2. lowers blood pressure
3. relieves pain
4. boosts immune system
5. helps you sleep
6. makes you healthier!
Reach out and hold a loved one! It does the body good!
1. eases stress
2. lowers blood pressure
3. relieves pain
4. boosts immune system
5. helps you sleep
6. makes you healthier!
FOODS YOU SHOULD WEIGH:
1, salad dressing : 2 Tbsp
2. coffee creamer: 1 Tbsp
3. bread: 1 slice
4. cereal: 3/4 cup
5. poultry: 3-4 oz
6. red meat: 3 oz
7. grapes; 16
1, salad dressing : 2 Tbsp
2. coffee creamer: 1 Tbsp
3. bread: 1 slice
4. cereal: 3/4 cup
5. poultry: 3-4 oz
6. red meat: 3 oz
7. grapes; 16
GOT HIGH BLOOD PRESSURE?
Let us bring it down a notch by eating 3 to 5 servings of these foods per day:
1. dark green veggies
2. berries
3. salmon
4. raw seeds
5. oatmeal
6. dark chocolate
7. pomegranates
8. pistachios
9. garlic
Let us bring it down a notch by eating 3 to 5 servings of these foods per day:
1. dark green veggies
2. berries
3. salmon
4. raw seeds
5. oatmeal
6. dark chocolate
7. pomegranates
8. pistachios
9. garlic
IF THE SHOE FITS...WEAR IT!!
Choosing the correct foot wear can be tricky, here are a few tips:
CROSS TRAINERS: flexible ans side to side support.
TRAIL SHOES: heavy tread , heel and side to side support.
RUNNING SHOES: lots of cushion on the heel and front of foot.
WALKING SHOES: light weight and extra shock absorption.
Choosing the correct foot wear can be tricky, here are a few tips:
CROSS TRAINERS: flexible ans side to side support.
TRAIL SHOES: heavy tread , heel and side to side support.
RUNNING SHOES: lots of cushion on the heel and front of foot.
WALKING SHOES: light weight and extra shock absorption.
FRUIT WOOD
It is obviously grilling season! The Navarro's LOVE grilling and use fruit wood chips! There are no chemicals and the sappy wood produces wonderfully fragrant smoke that is awesome for a quick fire, fast cooking and gives food an excellent flavor!
It is obviously grilling season! The Navarro's LOVE grilling and use fruit wood chips! There are no chemicals and the sappy wood produces wonderfully fragrant smoke that is awesome for a quick fire, fast cooking and gives food an excellent flavor!
PERFECT BBQ FISH
A fish spatula makes turning fish on the grill easy because of its slightly bent and thin edges! So go ahead and grill!!!
A fish spatula makes turning fish on the grill easy because of its slightly bent and thin edges! So go ahead and grill!!!
GRILLED FISH TIPS:
1. always buy fresh
2. lightly oil fish before grilling
3. remember ...FISH COOKS FAST!!!
4. use a fish spatula to turn fish
5. do not over turn fish...turn once.
1. always buy fresh
2. lightly oil fish before grilling
3. remember ...FISH COOKS FAST!!!
4. use a fish spatula to turn fish
5. do not over turn fish...turn once.
WANT TO BE HAPPIER?
Try focusing on these habits!
1. Eat a balanced diet
2. sleep more
3. laugh ...just because
4. MOVE!!
5. drink MORE water
6. drink LESS alcohol
Try focusing on these habits!
1. Eat a balanced diet
2. sleep more
3. laugh ...just because
4. MOVE!!
5. drink MORE water
6. drink LESS alcohol
RECYCLE ALL PAPER into fire!!
True!! Lay out paper on a table. Begin tightly rolling , adding more sheets as you go. Create a log as large as you like and tie off with wire.
True!! Lay out paper on a table. Begin tightly rolling , adding more sheets as you go. Create a log as large as you like and tie off with wire.
GOT MUSCLE CRAMPS?
Try eating a serving of one of these foods per day along with increasing your water intake:
1. Tomatoes
2. Salmon
3. Oranges
4. Beans
5. Bananas
6. Sweet potatoes
7. Nuts- unsalted
8. Melons
9. Avocados
10. Dark leafy greens
Try eating a serving of one of these foods per day along with increasing your water intake:
1. Tomatoes
2. Salmon
3. Oranges
4. Beans
5. Bananas
6. Sweet potatoes
7. Nuts- unsalted
8. Melons
9. Avocados
10. Dark leafy greens
Potatoes anyone?
When craving these spuds, choose white and red potatoes. They are a healthy fiber and carbohydrate choice and pair perfectly with red meat, poultry, veggies, and fish.
Eating potatoes with your meal fills one up more quickly an leads to eating less calories!
When craving these spuds, choose white and red potatoes. They are a healthy fiber and carbohydrate choice and pair perfectly with red meat, poultry, veggies, and fish.
Eating potatoes with your meal fills one up more quickly an leads to eating less calories!
SANDWICH RULES:
1. no mayo, sub for plain yogurt
2. skip cheese
3. no special sauces, sub for avocado or mustard
4. skip marinated and sauteed items, load up on fresh stuff
1. no mayo, sub for plain yogurt
2. skip cheese
3. no special sauces, sub for avocado or mustard
4. skip marinated and sauteed items, load up on fresh stuff
DO YOU HAVE A COLD OR THE FLU?
Flu: Comes on Fast and FuriousIf you feel like you've been hit by a truck, it's probably the flu. Symptoms like sore throat, fever, headache, muscle aches, congestion, and cough tend to come on suddenly and lasts about 2 to 7 days. Colds are usually less intense and include a runny or stuffy nose and last about 10 days or more.
Flu: Comes on Fast and FuriousIf you feel like you've been hit by a truck, it's probably the flu. Symptoms like sore throat, fever, headache, muscle aches, congestion, and cough tend to come on suddenly and lasts about 2 to 7 days. Colds are usually less intense and include a runny or stuffy nose and last about 10 days or more.
KEEP THE FLU AT BAY
By eating these foods DAILY:
1. yogurt
2. almonds
3. kale
4. sweet potatoes
5. oysters
6. avocados
7. peppers
8. mangos
9. broccoli
10. fish
By eating these foods DAILY:
1. yogurt
2. almonds
3. kale
4. sweet potatoes
5. oysters
6. avocados
7. peppers
8. mangos
9. broccoli
10. fish
JOINT PAIN AND SWELLING?
If you have been suffering from joint pain and swelling try these tips. P.S. they also help diminish pain and swelling from arthritis!
1. cut out all carbonated drinks
2. stop consuming any sugar substitutes
3. stop eating packages cakes and donuts
4. cut out cheese, milk and yogurt
5. do not eat meats made with sodium nitrate
If you have been suffering from joint pain and swelling try these tips. P.S. they also help diminish pain and swelling from arthritis!
1. cut out all carbonated drinks
2. stop consuming any sugar substitutes
3. stop eating packages cakes and donuts
4. cut out cheese, milk and yogurt
5. do not eat meats made with sodium nitrate
FLU SURVIVAL TIPS:
1.Stock up on medications
2. Stay home and rest when you feel the first onset of symptoms
3. Drink extra fluids
4. Wash and scrub your hand soften
5. Take a multi vitamin
1.Stock up on medications
2. Stay home and rest when you feel the first onset of symptoms
3. Drink extra fluids
4. Wash and scrub your hand soften
5. Take a multi vitamin
GOT MENOPAUSE??
Here are some supplements that may help ease you discomfort:
1. Black Cohosh
2. Flaxseed
3. The sun
4. Wild Yam
5. Ginseng
6. St. John's Wort
7. DHEA
Here are some supplements that may help ease you discomfort:
1. Black Cohosh
2. Flaxseed
3. The sun
4. Wild Yam
5. Ginseng
6. St. John's Wort
7. DHEA
SLEEP TRUTHS
1. Did you know there is an actual sleeping disorder where the person who is sleeping actually begins acting out the dream??? TRUE
2. People of all ages need the same amount of sleep
3. 50-60% of adults have a sleeping disorder.
4. As we age, most people begin to wake up earlier
5. As we age, our bodies begin to create less melatonin, so begin supplementing now!
1. Did you know there is an actual sleeping disorder where the person who is sleeping actually begins acting out the dream??? TRUE
2. People of all ages need the same amount of sleep
3. 50-60% of adults have a sleeping disorder.
4. As we age, most people begin to wake up earlier
5. As we age, our bodies begin to create less melatonin, so begin supplementing now!
BEST STARBUCKS HOLIDAY DRINKS
1. Pumpkin Spice Latte
2. Gingerbread Latte
3. Holiday Spice Flat White
4. Spiced Sweet Cream Brew
1. Pumpkin Spice Latte
2. Gingerbread Latte
3. Holiday Spice Flat White
4. Spiced Sweet Cream Brew
WINTER DRY SKIN???
Every year I suffer from dry skin on my face, but not this year! I started using Orgins skin care and .....perfect healthy skin!!
Try it this winter to keep your skin healthy and young!
Every year I suffer from dry skin on my face, but not this year! I started using Orgins skin care and .....perfect healthy skin!!
Try it this winter to keep your skin healthy and young!
HEALTHY FOODS TO AVOID FOR WEIGHT LOSS
1. Bottled tea= brew fresh
2. Flavored yogurt= plain + fresh fruit
3. Bottled smoothies= make fresh
4. Peanut butter- almond butter
5. Bottled sauces= make your own
1. Bottled tea= brew fresh
2. Flavored yogurt= plain + fresh fruit
3. Bottled smoothies= make fresh
4. Peanut butter- almond butter
5. Bottled sauces= make your own
COSTCO BEST HEALTHY BULK BUYS
1. Nuts & seeds
2. Oil
3. Coffee
4. Flour
5. Baking powder
6. Whole grains
7. Spices
8. Low sodium condiments
1. Nuts & seeds
2. Oil
3. Coffee
4. Flour
5. Baking powder
6. Whole grains
7. Spices
8. Low sodium condiments
HOLIDAY CRAZIES???
Stay ahead of the madness:
1. Create holiday lists...STICK TO THE LIST ONLY
2. workout DAILY
3. Drink LOTS of water
4. SHOP NOW...From a LIST
5. Create holiday menus and shop NOW...FROM A LIST
Stay ahead of the madness:
1. Create holiday lists...STICK TO THE LIST ONLY
2. workout DAILY
3. Drink LOTS of water
4. SHOP NOW...From a LIST
5. Create holiday menus and shop NOW...FROM A LIST
GOT ANXIETY???
AVOID THESE FOODS and help tame your inner beast:
1. Soda, regular and diet
2. fruit juice
3. processed foods
4. white bread
5. soy sauce
6. light dressings
7. frosting
8. ketchup
9. alcohol
10. caffine
AVOID THESE FOODS and help tame your inner beast:
1. Soda, regular and diet
2. fruit juice
3. processed foods
4. white bread
5. soy sauce
6. light dressings
7. frosting
8. ketchup
9. alcohol
10. caffine
NEED SLEEP???
Eat one of these choices RIGHT BEFORE BED TIME:
1. cheese and crackers
2. oatmeal
3. nuts
Eat one of these choices RIGHT BEFORE BED TIME:
1. cheese and crackers
2. oatmeal
3. nuts
GOT MIDNIGHT MUNCHIES??
perfect LATE night snacks:
1. 1oz. cheese
2. 8oz. yogurt
3. 1 apple + 1 tbsp nut butter
4. 1 cup broth based soup
5. turkey and celery
perfect LATE night snacks:
1. 1oz. cheese
2. 8oz. yogurt
3. 1 apple + 1 tbsp nut butter
4. 1 cup broth based soup
5. turkey and celery
STEPS TO STAY LEAN FOR LIFE:
1. eat one serving of nuts per day
2. move more
3. limit alcoholic drinks
4. eat lean red meat
5. eat a serving of 2 eggs
6. avoid carbonated drinks
1. eat one serving of nuts per day
2. move more
3. limit alcoholic drinks
4. eat lean red meat
5. eat a serving of 2 eggs
6. avoid carbonated drinks
5 WAYS TO DROP BOY FAST QUICKLY!
1 lift weights
2. increase workout tempo
3. drink a lot of water
4. eat a balanced diet
5. drink coffee
1 lift weights
2. increase workout tempo
3. drink a lot of water
4. eat a balanced diet
5. drink coffee
FRUIT = FAT REDUCTION
Want a delish boost to your day? Eat one of these fruits everyday to help shrink your waist line!
1. apples
2. watermelon
3. raspberries
4. grapefruit
5. oranges
Want a delish boost to your day? Eat one of these fruits everyday to help shrink your waist line!
1. apples
2. watermelon
3. raspberries
4. grapefruit
5. oranges
MICROWAVES AND FOOD
A study at University of Wisconsin shows using a microwave does NOT destroy nutrients, just heats food more rapidly.
A study in Nutrition and Food Science found microwaved veggies retained more then 20% of their nutrients compared to stove cooked veggies.
According to the USDA Food Safety Study, food that was microwaved in take out or one time use plastic containers leeched toxins into food.
So microwave away America...just do it in microwave safe glass !!
A study at University of Wisconsin shows using a microwave does NOT destroy nutrients, just heats food more rapidly.
A study in Nutrition and Food Science found microwaved veggies retained more then 20% of their nutrients compared to stove cooked veggies.
According to the USDA Food Safety Study, food that was microwaved in take out or one time use plastic containers leeched toxins into food.
So microwave away America...just do it in microwave safe glass !!
LOOK FOREVER YOUNG!!
1. Begin using Botox and fillers ASAP
2. SLEEP
3. Exercise DAILY
4. Eat a balanced diet
5. Drink TONS of WATER
6. DeStress
7. Go out with friends
8. Use a deep mosturizer
1. Begin using Botox and fillers ASAP
2. SLEEP
3. Exercise DAILY
4. Eat a balanced diet
5. Drink TONS of WATER
6. DeStress
7. Go out with friends
8. Use a deep mosturizer
GOT MENOPAUSE?
Here are a few natural remedies that may help:
1. black cohosh for hot flashes. DO NOT USE IF YOU HAVE LIVER PROBLEMS
2. flaxseed for night sweats
3. calcium to prevent bone loss
4. the sun to uplift your mood
5. St. Johns Wort to help control mood swings
Here are a few natural remedies that may help:
1. black cohosh for hot flashes. DO NOT USE IF YOU HAVE LIVER PROBLEMS
2. flaxseed for night sweats
3. calcium to prevent bone loss
4. the sun to uplift your mood
5. St. Johns Wort to help control mood swings
SORE FEET??
Here are some tips to ease your pain:
1. keep your feet clean and dry
2. use powder in your socks
3. do NOT soak your feet
4. keep them soft
5. keep nails trimmed
6. stretch
7. keep them callus free
8. wear correct shoes
Here are some tips to ease your pain:
1. keep your feet clean and dry
2. use powder in your socks
3. do NOT soak your feet
4. keep them soft
5. keep nails trimmed
6. stretch
7. keep them callus free
8. wear correct shoes
HOME PAIN KILLERS:
1. ice, only the first 24 hours for sprains and bruises
2. cold water for cuts, scraps and burns
3. Advil, or something like it for inflammation
4. hot bath for sore muscles and joint pain
5. massage...for ANYTHING!
1. ice, only the first 24 hours for sprains and bruises
2. cold water for cuts, scraps and burns
3. Advil, or something like it for inflammation
4. hot bath for sore muscles and joint pain
5. massage...for ANYTHING!
GOT ANXIETY?
We all do at some point. When you do, here are a few things to try:
1. Exersice
2. walk outdoors
3. Garden
4. Make love
5. Meditate
6. Get a massage
7. Make a to do list
8. Journal
We all do at some point. When you do, here are a few things to try:
1. Exersice
2. walk outdoors
3. Garden
4. Make love
5. Meditate
6. Get a massage
7. Make a to do list
8. Journal
GOT DIGESTION ISSUES??
Avoid these foods:
1. Fried foods
2. Citrus fruit
3. Artificial sugars
4. Too much fiber
5. Beans
6. Cabbage
7. Fructose
8. Spicy food
9. Dairy products
10. Peppermint
Avoid these foods:
1. Fried foods
2. Citrus fruit
3. Artificial sugars
4. Too much fiber
5. Beans
6. Cabbage
7. Fructose
8. Spicy food
9. Dairy products
10. Peppermint
ORGANIC FOOD FACTS:
The term ORGANIC refers to the way food is handled, grown and processed.
100% ORGANIC=ALL ingredients are certified organic
ORGANIC= 95%+ of ingredients are certified organic
MADE FROM ORGANIC INGREDIENTS= 70%+ ingredients are certified organic
BUY THESE FOODS ORGANIC:
1. BEEF
2. MICROWAVE POPCORN
3. PORK
4. POULTRY
The term ORGANIC refers to the way food is handled, grown and processed.
100% ORGANIC=ALL ingredients are certified organic
ORGANIC= 95%+ of ingredients are certified organic
MADE FROM ORGANIC INGREDIENTS= 70%+ ingredients are certified organic
BUY THESE FOODS ORGANIC:
1. BEEF
2. MICROWAVE POPCORN
3. PORK
4. POULTRY
COFFEE FACTS
1. DRINKING COFFEE IMPROVES MOOD
2. the average person drinks 3 cups per day
3. instant coffee has more caffeine then ground coffee
4. coffee originated from Africa
5. coffee and gardenias are related!
6. drinking coffee lowers the risk of gallstones and type 2 diabetes
7. a grande size coffee has the same amount of caffeine found in SEVEN CANS OF COKE!!!
8. store coffee at room temp
9. rinse your mouth with tap water after drinking coffee to minimize stains on your teeth
10. coffee has MORE antioxidants then ANY fruit or veggie
1. DRINKING COFFEE IMPROVES MOOD
2. the average person drinks 3 cups per day
3. instant coffee has more caffeine then ground coffee
4. coffee originated from Africa
5. coffee and gardenias are related!
6. drinking coffee lowers the risk of gallstones and type 2 diabetes
7. a grande size coffee has the same amount of caffeine found in SEVEN CANS OF COKE!!!
8. store coffee at room temp
9. rinse your mouth with tap water after drinking coffee to minimize stains on your teeth
10. coffee has MORE antioxidants then ANY fruit or veggie
PARKINSON 'S?? ALZHEIMER'S?? BALANCE?? COORDINATION?? ACHES AND PAINS??
Pick up a copy of Dr. Navarro's book Back to Body Basics Original Intent and begin with page 17 and exercise week one.
Book is currently available at Zen "Pilates and Fitness studio.
Pick up a copy of Dr. Navarro's book Back to Body Basics Original Intent and begin with page 17 and exercise week one.
Book is currently available at Zen "Pilates and Fitness studio.
DELI MEAT
Most deli meat is full of nitrates and fillers. Natural Choice is awesome! Eat up!
Most deli meat is full of nitrates and fillers. Natural Choice is awesome! Eat up!
GOT BRAIN FOG???
Brain fog is not a medical condition but a term used for symptoms that affect the ability to think clearly. These are some reasons that may cause "brain fog":
1. pregnancy
2. MS
3. meds
4. menopause
5. chronic fatigue syndrome
6. depression
7. lack of sleep
8. lupus
Brain fog is not a medical condition but a term used for symptoms that affect the ability to think clearly. These are some reasons that may cause "brain fog":
1. pregnancy
2. MS
3. meds
4. menopause
5. chronic fatigue syndrome
6. depression
7. lack of sleep
8. lupus
TIPS TO AVOID SPRING ALLERGY TRIGGERS:
1. Keep windows of home ans car closed
2. track pollen count and stay inside when count is high.
3. Shower and wash hair when you have spent time outside
4. Use a HEPA filter
5. Do not air dry clothing out side
1. Keep windows of home ans car closed
2. track pollen count and stay inside when count is high.
3. Shower and wash hair when you have spent time outside
4. Use a HEPA filter
5. Do not air dry clothing out side
GOT NECK PAIN??
Here are some common causes and easy fixes!
1. your sleep position.
Fix: sleep on back with no pillow
2. Neck strain:
Fix: rest neck and hold in neutral position.
3. "Tech" neck.
Fix: do not hunch forward, take breaks to stretch, workout to strengthen back and neck.
Here are some common causes and easy fixes!
1. your sleep position.
Fix: sleep on back with no pillow
2. Neck strain:
Fix: rest neck and hold in neutral position.
3. "Tech" neck.
Fix: do not hunch forward, take breaks to stretch, workout to strengthen back and neck.
WAYS TO REDUCE MOLD ALLERGIES
1. after doing yard work shower
2. do not allow leaves to pile up
3. use HEPA filters
4. keep the humidity down inside your home
5. wipe down hard surfaces and inside widows often
1. after doing yard work shower
2. do not allow leaves to pile up
3. use HEPA filters
4. keep the humidity down inside your home
5. wipe down hard surfaces and inside widows often
TOP THREE FAST FOOD LINKS:
1. french fries ingredients linked to vision problems
2. Hot dog ingredients linked to cancer and diabetes
3. chicken nuggets ingredients linked to obesity, diabetes, and heart disease.
1. french fries ingredients linked to vision problems
2. Hot dog ingredients linked to cancer and diabetes
3. chicken nuggets ingredients linked to obesity, diabetes, and heart disease.
EAT YOURSELF HAPPY!
Getting the recommended servings of fruits = two cups and veggies = three cups per day has been shown to improve heart health, blood pressure, cholesterol, inflammation, obesity and yes...puts a body in a GOOD MOOD!! EAT UP!!
Getting the recommended servings of fruits = two cups and veggies = three cups per day has been shown to improve heart health, blood pressure, cholesterol, inflammation, obesity and yes...puts a body in a GOOD MOOD!! EAT UP!!
5 FOOD FIX TIPS
1. use 1 Tbsp of dressing
2. go small on food orders
3. choose meal replacment bars 200 cals or less
4. when eating out, share a plate
5. watch total calories
1. use 1 Tbsp of dressing
2. go small on food orders
3. choose meal replacment bars 200 cals or less
4. when eating out, share a plate
5. watch total calories
This winter stay warm, drink LOT'S of fluids, rest and take vitamins!! HAPPY HOLIDAYS!!
BINGED??
Best foods to eat after a binge episode to get you back on track!
1. yogurt
2. bananas
3. oatmeal
4. nuts
5. oranges
Best foods to eat after a binge episode to get you back on track!
1. yogurt
2. bananas
3. oatmeal
4. nuts
5. oranges
GOT A COLD???
Eat your way to a speedy recovery!
1 citrus
2. kale
3. broccoli
4. berries
5. chili peppers
6. ginger
7. garlic
Eat your way to a speedy recovery!
1 citrus
2. kale
3. broccoli
4. berries
5. chili peppers
6. ginger
7. garlic
WATER FACTS:
1. men need about 125 oz and women 92 oz per day
2. we get 20% of our water from food
3. it only takes 30 minutes of activity to become dehydrated
4. break every 20 minutes while active to drink water
5. alcohol is the most dehydrating beverage
6. the exact amount of water a person needs per day depends on their age, health, weight and environment.
7. the body looses about 10 cups of water per day
1. men need about 125 oz and women 92 oz per day
2. we get 20% of our water from food
3. it only takes 30 minutes of activity to become dehydrated
4. break every 20 minutes while active to drink water
5. alcohol is the most dehydrating beverage
6. the exact amount of water a person needs per day depends on their age, health, weight and environment.
7. the body looses about 10 cups of water per day
ANTONIOS TRAINING TIPS
1. Do not do shoulder press behind the neck.
2. Do not do lat pull behind the neck
3. If you have shoulder problems, do not do up right rows, sub for side raise machine.
4. Leg press, keep knees and feet about hip width.
5. ALWAYS use good posture while doing cardio
6. Maximum fat burning, do weight training first, cardio last
1. Do not do shoulder press behind the neck.
2. Do not do lat pull behind the neck
3. If you have shoulder problems, do not do up right rows, sub for side raise machine.
4. Leg press, keep knees and feet about hip width.
5. ALWAYS use good posture while doing cardio
6. Maximum fat burning, do weight training first, cardio last
BRAIN HEALTH
These tips may help prevent Alzheimer's, improve mental health and memory!
1. get sleep
2. hang out with friends
3. cut back on junk food
4. exercise
5. stop smoking
6. get out in the sun
These tips may help prevent Alzheimer's, improve mental health and memory!
1. get sleep
2. hang out with friends
3. cut back on junk food
4. exercise
5. stop smoking
6. get out in the sun
FAT FACTS:
1. Restaurant salads can have over 2000 calories!!
2. Number one cause of weight gain: carbonated drinks.
3. 25% of Americans eat fast food DAILY!!
1. Restaurant salads can have over 2000 calories!!
2. Number one cause of weight gain: carbonated drinks.
3. 25% of Americans eat fast food DAILY!!
BOOST IMMUNITY NOW..
The weather is beginning to change and cold and flu season will be here faster then we know it! Add these foods to your daily diet now to help you later!
1. berries
2. mushrooms
3. broccoli
4. oysters
5. melons
6. spinach
7. tea
8. sweet potato
The weather is beginning to change and cold and flu season will be here faster then we know it! Add these foods to your daily diet now to help you later!
1. berries
2. mushrooms
3. broccoli
4. oysters
5. melons
6. spinach
7. tea
8. sweet potato
FOOD FOR HAIR CARE:
1. sweet potatoes and salmon: shine
2. Greek yogurt: growth
3. spinach: takes care of brittle hair
4. iron: battles hair loss
5. protein: thickness
1. sweet potatoes and salmon: shine
2. Greek yogurt: growth
3. spinach: takes care of brittle hair
4. iron: battles hair loss
5. protein: thickness
DIRTIEST THINGS IN YOUR HOME:
1. Kitchen sponge: microwave wet sponge for 2 minutes daily and replace every 2 weeks
2. Kitchen sink: disinfect sides as well as bottom daily. Monthly, pour one quart water mixed with 1 tbsp bleach down drain.
3. Tooth brush holder: run through dishwasher weekly.
4. coffee machine: run a few cups of vinegar and allow to sit in pot for 30 minutes twice per month.
5. Stove knobs: soak once per week in soapy water.
1. Kitchen sponge: microwave wet sponge for 2 minutes daily and replace every 2 weeks
2. Kitchen sink: disinfect sides as well as bottom daily. Monthly, pour one quart water mixed with 1 tbsp bleach down drain.
3. Tooth brush holder: run through dishwasher weekly.
4. coffee machine: run a few cups of vinegar and allow to sit in pot for 30 minutes twice per month.
5. Stove knobs: soak once per week in soapy water.
WEIGHT LOSS
Cutting back on calories and increasing activities are the only way to be healthy.
But did you know , by loosing weight you also:
1. reduce symptoms of sleep Apnea
2. increase growth hormone production
3. decrease risk of some viral infections
4. sleep more deeply
5. slows down the aging process
Cutting back on calories and increasing activities are the only way to be healthy.
But did you know , by loosing weight you also:
1. reduce symptoms of sleep Apnea
2. increase growth hormone production
3. decrease risk of some viral infections
4. sleep more deeply
5. slows down the aging process
GOT THE BLUES??
Did you know that when your feeling down, all you need to o is step out side, close your eyes and look up into the sun for 10-15 seconds.
The sun activates a feel good hormone and chases the blues away!
Did you know that when your feeling down, all you need to o is step out side, close your eyes and look up into the sun for 10-15 seconds.
The sun activates a feel good hormone and chases the blues away!
GOT PAIN......
That keeps reoccurring?
These simple things could be the reason:
1. wearing flip flops
2. being on your phone too long
3. wallet in the back pocket syndrome
4. driving in the wrong position
5. eating too much dairy foods
6. purse and laptop case over the shoulder
7. pony tail too tight
8. sleeping position
9. drinking too much carbonated drinks
10. lifting incorrectly
That keeps reoccurring?
These simple things could be the reason:
1. wearing flip flops
2. being on your phone too long
3. wallet in the back pocket syndrome
4. driving in the wrong position
5. eating too much dairy foods
6. purse and laptop case over the shoulder
7. pony tail too tight
8. sleeping position
9. drinking too much carbonated drinks
10. lifting incorrectly
GOT MAKE UP??
It expires!!
FOUNDATION: 1 year
BLUSH, POWDER AND SHADOWS: 2 years
LIPSTICK: one year
MASCARA: 3 months
It expires!!
FOUNDATION: 1 year
BLUSH, POWDER AND SHADOWS: 2 years
LIPSTICK: one year
MASCARA: 3 months
CHECK YOUR LABELS!! PART ONE!!!
try to eliminate these products from your diet...ASAP!!
1. acesulfame potassium : acesulfame k
responsible for stomach problems and weight gain. found in more then 5,000 food products.
2. blue #1
linked to cancer. found in beverages, cereals, candy and icing
3. carrageenan: responsible for ulcers, colon issues, digestive cancers. found in ice creams
4. corn syrup.....makes you fat!
5. hydrolyzed vegetable protein: it is a form of MSG!
INTERESTERIFIED FAT: INCREASES BAD FAT LEVELS
try to eliminate these products from your diet...ASAP!!
1. acesulfame potassium : acesulfame k
responsible for stomach problems and weight gain. found in more then 5,000 food products.
2. blue #1
linked to cancer. found in beverages, cereals, candy and icing
3. carrageenan: responsible for ulcers, colon issues, digestive cancers. found in ice creams
4. corn syrup.....makes you fat!
5. hydrolyzed vegetable protein: it is a form of MSG!
INTERESTERIFIED FAT: INCREASES BAD FAT LEVELS
WATER FACTS
* Men need 125 oz and women 90 oz of water per day
* we get 20% of our water from food
* hot weather can dehydrate a person in less then 30 minutes
* while exercising we need water every 20 minutes
* alcohol is the most dehydrating of all drinks
* Men need 125 oz and women 90 oz of water per day
* we get 20% of our water from food
* hot weather can dehydrate a person in less then 30 minutes
* while exercising we need water every 20 minutes
* alcohol is the most dehydrating of all drinks
NATURAL MOSQUITO REPELLENTS:
EAT: garlic, blueberries, watermelon, apples and onions.
rub on areas exposed: Orange peels and vanilla extract
EAT: garlic, blueberries, watermelon, apples and onions.
rub on areas exposed: Orange peels and vanilla extract
HEADACHE??
Here are some tricks to tame a wicked headache:
1. Cool down
2. Try taking Aleve or Miodol
3. Drink caffeine
4. Sit quietly
5. Workout
6. Take your vitamins DAILY
7. Drink more water
Here are some tricks to tame a wicked headache:
1. Cool down
2. Try taking Aleve or Miodol
3. Drink caffeine
4. Sit quietly
5. Workout
6. Take your vitamins DAILY
7. Drink more water
TIME TO SLIM DOWN!!
Add these to your foods!
1. ginger
2. raw fruit and veggies
3. cilantro
4. peppers
5. EAT DARK CHOCOLATE!!!
Add these to your foods!
1. ginger
2. raw fruit and veggies
3. cilantro
4. peppers
5. EAT DARK CHOCOLATE!!!
TROUBLE SLEEPING??
Try these simple steps to a great night sleep!
1. eat some cheese and crackers before bed.
2. eat a small snack
3. Feed your cravings....but in small portions
4. avoid alcohol 30 minutes before bed time
5. turn off EVERYTHING!!!
6. avoid products with caffeine
7. avoid high-fat foods
Try these simple steps to a great night sleep!
1. eat some cheese and crackers before bed.
2. eat a small snack
3. Feed your cravings....but in small portions
4. avoid alcohol 30 minutes before bed time
5. turn off EVERYTHING!!!
6. avoid products with caffeine
7. avoid high-fat foods
TEN FOODS THAT ARE MAKING YOU AGE:
1. Canned soup
2. Cereal bars
3. Soda
4. Oreos
5. Beer and cocktails
6. Bagels and white bread
7. Sugar free snacks
8. Margarine
9. Bacon
10. Soy sauce
1. Canned soup
2. Cereal bars
3. Soda
4. Oreos
5. Beer and cocktails
6. Bagels and white bread
7. Sugar free snacks
8. Margarine
9. Bacon
10. Soy sauce
TOP 5 SUNSCREENS
1. Copper Tone Water Babies
2. No-Ad Sport
3. Aveeno Protect and Hydrate
4. Banana Boat Sun Comfort Spray
5. Neutrogena Beach
1. Copper Tone Water Babies
2. No-Ad Sport
3. Aveeno Protect and Hydrate
4. Banana Boat Sun Comfort Spray
5. Neutrogena Beach
HIDDEN GERMS....
Staying healthy is a challenge. Here are some places we never thought could be full of germs. WASH UP after contact with these items...
1. restaurant tables and menus
2. avoid ice and drink garnish if possible at public places
3. drinking fountains
4. shopping carts
5.YOUR remote control and cell phone
6. MONEY!!!
Staying healthy is a challenge. Here are some places we never thought could be full of germs. WASH UP after contact with these items...
1. restaurant tables and menus
2. avoid ice and drink garnish if possible at public places
3. drinking fountains
4. shopping carts
5.YOUR remote control and cell phone
6. MONEY!!!
GOT ANXIETY??
try these tips to ease your mind:
1. get a massage
2. breathe!!!
3. drink tea with valerian root in it
4. exercise
5. talk about your situation
try these tips to ease your mind:
1. get a massage
2. breathe!!!
3. drink tea with valerian root in it
4. exercise
5. talk about your situation
GLUTEN ALLERGIES?
Gluten allergies are RARE. Here are the symptoms, if you have these, please see your health care provider: 1. Dysfunctional digestion 2. severe dandruff 3. itchy rash 4. memory problems 5. nerve pain of the arms, legs and feet 6. constant headaches NEED BRAIN FOOD?? Try these daily tricks: 1. Drink caffeine 2. Do not skip breakfast 3. Have chocolate as a snack 4. Take your vitamins 5. EXERCISE!! DOES YOUR DOG HAVE ALLERGIES? Mine does and after thousands of dollars to find out how to treat them....and NEVER finding the answer...a good friend of mine recommended these products! Needless to say....THEY WORK!! |
GOT SORE FEET?
Try using Superfeet insoles! They turn any pair of shoes into a Super fit!!
Dr. Saba uses black insoles to keep her feet feeling great all day!
Try using Superfeet insoles! They turn any pair of shoes into a Super fit!!
Dr. Saba uses black insoles to keep her feet feeling great all day!
10 STEPS TO WEIGHT LOSS:
1. DO NOT DIET!!
2. Choose foods from the Zen food list
3. Avoid processed foods
4. Add 20-30 minutes of cardio per day
5. Drink water...more water
6. Exercise
7. Sleep no more then 7 hours per night
8. Eat small, regular meals
9. Be patient and consistent on your journey
10. ASK FOR HELP AND SUPPORT!
1. DO NOT DIET!!
2. Choose foods from the Zen food list
3. Avoid processed foods
4. Add 20-30 minutes of cardio per day
5. Drink water...more water
6. Exercise
7. Sleep no more then 7 hours per night
8. Eat small, regular meals
9. Be patient and consistent on your journey
10. ASK FOR HELP AND SUPPORT!
CHRONIC PAIN?
Suffering from pain is horrible! Here are some tips to help ease it:
1. Exercise
2. Avoid alcohol
3. Quit smoking
4. Eat a healthy diet
5. Keep a food and pain journal
6. RELAX more!
Suffering from pain is horrible! Here are some tips to help ease it:
1. Exercise
2. Avoid alcohol
3. Quit smoking
4. Eat a healthy diet
5. Keep a food and pain journal
6. RELAX more!
DEPRESSED??
These are some easy tips that may help...
1. Hang out more with your pets
2. Eat a balanced diet
3. Take care of your aches and pains
4. EXERCISE!!!
5. Surround yourself with people who bring you happiness....DELETE the rest!
These are some easy tips that may help...
1. Hang out more with your pets
2. Eat a balanced diet
3. Take care of your aches and pains
4. EXERCISE!!!
5. Surround yourself with people who bring you happiness....DELETE the rest!
TOP 5 DRINKS FOR HEALTH AND WEIGHT LOSS
1. water
2. veggie juice
3. black coffee
4. green tea
5. light beer
1. water
2. veggie juice
3. black coffee
4. green tea
5. light beer
FIBER...
You may be surprised where fiber is hiding!
* Salsa
* Whole wheat pasta
* Garbanzo beans
* Pumpkin
* Potato SKIN
* Asparagus
* Bell peppers
* Sweet potatoes
* Tomatoes
* Beets
You may be surprised where fiber is hiding!
* Salsa
* Whole wheat pasta
* Garbanzo beans
* Pumpkin
* Potato SKIN
* Asparagus
* Bell peppers
* Sweet potatoes
* Tomatoes
* Beets
GOT WATER?...
I sure hope! Not only does it hydrate, water does a lot more too!! Here are just a few :
1. flushes toxins
2. returns body to homeostasis
3. increases immunity
4. helps healthy digestion
5. helps you sleep better
6. promotes weight loss
7. gives you energy!
I sure hope! Not only does it hydrate, water does a lot more too!! Here are just a few :
1. flushes toxins
2. returns body to homeostasis
3. increases immunity
4. helps healthy digestion
5. helps you sleep better
6. promotes weight loss
7. gives you energy!
WATCHING TV...
Research shows those who watch T.V. frequently have a 64 percent higher incidence of poor cognitive performance as it relates to processing speeds.
so...GET UP AND MOVE...then watch a good movie with a friend.
Research shows those who watch T.V. frequently have a 64 percent higher incidence of poor cognitive performance as it relates to processing speeds.
so...GET UP AND MOVE...then watch a good movie with a friend.
LABEL READING FACTS FOR OIL INFORMATION
1. Cold-pressed or expeller-pressed: The oil is extracted by a machine that presses and grinds the seeds or olives at a low temperature, which helps retain more flavor. No chemicals are used.
2. Refined: After extraction, the oil is processed to remove impurities, including pesticides, and bleach. This increases shelf life and improves the taste and color.
3. Unrefined: No further processing is done after extraction. Pesticides are NOT removed so always choose organic.
4. Extra virgin: This oil has the lowest smoke point, so it is best for dressing.
5. Virgin: it can be heated and used for cooking.
6. Pure: it has highest smoke point and can be used for frying or roasting.
7. Light: This refers to the flavor of the oil. not the calorie count or fat content.
1. Cold-pressed or expeller-pressed: The oil is extracted by a machine that presses and grinds the seeds or olives at a low temperature, which helps retain more flavor. No chemicals are used.
2. Refined: After extraction, the oil is processed to remove impurities, including pesticides, and bleach. This increases shelf life and improves the taste and color.
3. Unrefined: No further processing is done after extraction. Pesticides are NOT removed so always choose organic.
4. Extra virgin: This oil has the lowest smoke point, so it is best for dressing.
5. Virgin: it can be heated and used for cooking.
6. Pure: it has highest smoke point and can be used for frying or roasting.
7. Light: This refers to the flavor of the oil. not the calorie count or fat content.
THE TRUTH ABOUT COUSCOUS
Couscous is the fastest cooking grain, and is a good source of fiber! Eat up!!
Couscous is the fastest cooking grain, and is a good source of fiber! Eat up!!
DID YOU KNOW.....
Shrimp are very low in calories and fat, provide B12 and vitamin D? TRUE! Shrimp also contains zinc, selenium ., iron and niacin, making them a great source for bone health!
Shrimp are very low in calories and fat, provide B12 and vitamin D? TRUE! Shrimp also contains zinc, selenium ., iron and niacin, making them a great source for bone health!
Did you know that people who do 20 min or more of cardio or higher aerobic activity have more memory banks? True
TRADER JOE'S FOOD TO AVOID:
1. Trader Joe's apple smoked bacon
2. Trader 'Joe's organic cream top yogurt
3. Trader Joe's soy chorizo
4. Trader Joe's veggie chips
5. Trader Joe's low fat granola cereal
6. Trader Joe's chia seed, millet & flax seed bread
7. Trader Joe's handfuls of temptation trek mix
8. Trader Joe's basmati rice
1. Trader Joe's apple smoked bacon
2. Trader 'Joe's organic cream top yogurt
3. Trader Joe's soy chorizo
4. Trader Joe's veggie chips
5. Trader Joe's low fat granola cereal
6. Trader Joe's chia seed, millet & flax seed bread
7. Trader Joe's handfuls of temptation trek mix
8. Trader Joe's basmati rice
TOP 10 FOODS THAT SPEED UP AGING
1. margarine
2. microwave dinners
3. red bull
4. store baked goods
5. bacon, sausage, ham
6. high fructose corn syrup
7. alcohol
8. highly salted foods
9. deep fried foods
10. potato chips
1. margarine
2. microwave dinners
3. red bull
4. store baked goods
5. bacon, sausage, ham
6. high fructose corn syrup
7. alcohol
8. highly salted foods
9. deep fried foods
10. potato chips
HOLIDAY CALORIE CHART:
1. Light eggnog 8oz. 277cal
2. Eggnog 8oz 223cal
3. Whisky 1oz 70cal
4. Wine 5oz 125cal
5. 1 shortbread cookie 142cals
6. 1 sugar cookie 113cal
7. 1 cinnamon roll 252cal
8. Margarita 153 cal
9. 1 beef ravioli 256cals
10. 1 chocolate covered almond 17cal
1. Light eggnog 8oz. 277cal
2. Eggnog 8oz 223cal
3. Whisky 1oz 70cal
4. Wine 5oz 125cal
5. 1 shortbread cookie 142cals
6. 1 sugar cookie 113cal
7. 1 cinnamon roll 252cal
8. Margarita 153 cal
9. 1 beef ravioli 256cals
10. 1 chocolate covered almond 17cal
CORTISOL ...
is produced by the adrenal glands and regulates blood pressure and the immune system during sudden physical or emotional attacks.
Too much of this hormone for a long period of time causes sleep problems, weight gain, abnormal sugar levels and weakened immune system.
The only way to balance this hormone out is to lower stress in your life.
1. Exercise daily
2. Get organized
3. Delete people and places out of your life which cause you stress or anxiety
4. Make task lists daily and do the most challenging task first
5. Eat a balanced diet
is produced by the adrenal glands and regulates blood pressure and the immune system during sudden physical or emotional attacks.
Too much of this hormone for a long period of time causes sleep problems, weight gain, abnormal sugar levels and weakened immune system.
The only way to balance this hormone out is to lower stress in your life.
1. Exercise daily
2. Get organized
3. Delete people and places out of your life which cause you stress or anxiety
4. Make task lists daily and do the most challenging task first
5. Eat a balanced diet
EAT DARK CHOCOLATE...
Yes I am on a chocolate thing!! New research shows more reasons to eat chocolate!
ONE ounce DAILY boosts brain activity and increases mental focus!
Eat up my friends!!
Yes I am on a chocolate thing!! New research shows more reasons to eat chocolate!
ONE ounce DAILY boosts brain activity and increases mental focus!
Eat up my friends!!
HOLIDAY SURVIVAL GUIDE
1. Walk daily
2. Plan ALL your meals a head of time
3. Eat until satisfied...NO OVER EATING!! There is always left overs!!
4. Workout at home using your Back to Body Basics book
DAY 1:
pages 51-55, follow directions
pages 56-61: 3x20 : add dumb bells or ankle weights
DAY 2:
pages 74
pages 76-61 3x15
DAY 3;
abs
These are fast to the point workouts..NO EXCUSES!!
1. Walk daily
2. Plan ALL your meals a head of time
3. Eat until satisfied...NO OVER EATING!! There is always left overs!!
4. Workout at home using your Back to Body Basics book
DAY 1:
pages 51-55, follow directions
pages 56-61: 3x20 : add dumb bells or ankle weights
DAY 2:
pages 74
pages 76-61 3x15
DAY 3;
abs
These are fast to the point workouts..NO EXCUSES!!
THE FOOD CONNECTION
For a leaner body research has shown:
1. Stop multitasking while you eat
2. Sit at the same place when you eat and only eat there
3. Cook food at home when you can
4. Enjoy your food ans eat more slowly
For a leaner body research has shown:
1. Stop multitasking while you eat
2. Sit at the same place when you eat and only eat there
3. Cook food at home when you can
4. Enjoy your food ans eat more slowly
GMO: Genetically Modified Organisms
As of now, there has been no long term testing on the effects GMO's have on humans, It is believed GMO's have the potential to cause cancer and other health risks in humans.
For now, it is suggested to consume products which contain GMO's to a minimal due to the simple fact that scientists have manipulated or added genes to that food to create a specific effect.
As of now, there has been no long term testing on the effects GMO's have on humans, It is believed GMO's have the potential to cause cancer and other health risks in humans.
For now, it is suggested to consume products which contain GMO's to a minimal due to the simple fact that scientists have manipulated or added genes to that food to create a specific effect.
LISTEN UP!!
In a recent study which was reported in The Lancet, by National Journal of Nurses showed listening to your favorite music before and after surgery can reduce a patients pain, and anxiety, as well as help with the healing process!
The power of music, not only good for the soul, but the body as well!
In a recent study which was reported in The Lancet, by National Journal of Nurses showed listening to your favorite music before and after surgery can reduce a patients pain, and anxiety, as well as help with the healing process!
The power of music, not only good for the soul, but the body as well!
TIRED??
Recent studies show adding 2 oz of beet juice to your daily smoothies or protein drinks lowers blood pressure and increases blood flow giving you more energy!
Recent studies show adding 2 oz of beet juice to your daily smoothies or protein drinks lowers blood pressure and increases blood flow giving you more energy!
GOT JOINT PAIN???
Try these easy steps to try and easy your discomfort:
1. Cut out ALL dairy products.
2. Increase your water
3. Cut out all carbonated drinks
4. Exercise daily
5. Sleep with a heating blanket
6. Do NOT use ice on area
7. Cut out refined sugar
8. increase protein intake
9. Use one serving of creatine daily.
Try these easy steps to try and easy your discomfort:
1. Cut out ALL dairy products.
2. Increase your water
3. Cut out all carbonated drinks
4. Exercise daily
5. Sleep with a heating blanket
6. Do NOT use ice on area
7. Cut out refined sugar
8. increase protein intake
9. Use one serving of creatine daily.
GRAIN GLOSSARY
ANCIENT WHEAT:
Einkorn, red fife, speit, Kamut, and emmer have the highest levels of GLUTENIN PROTEIN
AMARANTH:
High in protein , iron, calcium and fiber.
QUINOA:
Considered a complete protein , it's packed with fiber,m vitamins and minerals.
BARLEY:
High in fiber, vitamin B and minerals.
BUCKWHEAT:
Is not a grain, but a seed! Really!! It is also GLUTEN FREE!!
MILLET:
High in iron, copper and magnesium making it great for a healthy heart!
ANCIENT WHEAT:
Einkorn, red fife, speit, Kamut, and emmer have the highest levels of GLUTENIN PROTEIN
AMARANTH:
High in protein , iron, calcium and fiber.
QUINOA:
Considered a complete protein , it's packed with fiber,m vitamins and minerals.
BARLEY:
High in fiber, vitamin B and minerals.
BUCKWHEAT:
Is not a grain, but a seed! Really!! It is also GLUTEN FREE!!
MILLET:
High in iron, copper and magnesium making it great for a healthy heart!
SMART PHONES = STRESS??
Who would have thought??! LOL!!
In recent studies it has been proven that our Smart phones are one of the number one causes of stress!
1. Turn phone OFF at least an hour before bed time.
2. Do NOT rely on text, email and phone calls. People who do develop poor social skills and have poorer relationships.
3. Remember the people you are texting also HAVE a life! If someone doesn't respond right away....they may be busy!
Who would have thought??! LOL!!
In recent studies it has been proven that our Smart phones are one of the number one causes of stress!
1. Turn phone OFF at least an hour before bed time.
2. Do NOT rely on text, email and phone calls. People who do develop poor social skills and have poorer relationships.
3. Remember the people you are texting also HAVE a life! If someone doesn't respond right away....they may be busy!
BOOST YOUR HEALTH
1. 1 Tbsp of raw honey before bed helps you fall asleep more quickly
2. 2/8 serving avocado per day brings cholesterol down.
3. 350mg krill oil with dinner helps keep your heart healthy.
4. One serving of: liver, sweet potatoes or kale per day enhances your vision.
5. 1oz. Raw cacao powder or 80% cacao chocolate
per day lowers blood pressure.
6. 1/8 cup sunflower seeds increases brain power.
1. 1 Tbsp of raw honey before bed helps you fall asleep more quickly
2. 2/8 serving avocado per day brings cholesterol down.
3. 350mg krill oil with dinner helps keep your heart healthy.
4. One serving of: liver, sweet potatoes or kale per day enhances your vision.
5. 1oz. Raw cacao powder or 80% cacao chocolate
per day lowers blood pressure.
6. 1/8 cup sunflower seeds increases brain power.
GOT CRAMPS??
Try fighting back by eating these food!
WALNUTS:
fight inflammation and discomfort
ORANGES:
reduce menstrual pain
BROCCOLI:
reduce permenstural symptoms
Try fighting back by eating these food!
WALNUTS:
fight inflammation and discomfort
ORANGES:
reduce menstrual pain
BROCCOLI:
reduce permenstural symptoms
VITAMIN A:
Did you know vitamin A is necessary for new cell growth, helps fight infection, and is essential for healthy skin, blood, bones, teeth, kidneys, eyes and bladder.
Did you know vitamin A is necessary for new cell growth, helps fight infection, and is essential for healthy skin, blood, bones, teeth, kidneys, eyes and bladder.
VITAMIN B1 : THIAMINE
Is necessary for the metabolism of sugar and starch to create energy. It also maintains a healthy nervous system, aids in digestion and helps keep you healthy during stressful times.
Is necessary for the metabolism of sugar and starch to create energy. It also maintains a healthy nervous system, aids in digestion and helps keep you healthy during stressful times.
Night out detox:
Give your liver a clean bill of health by drinking 8oz cup of regular coffee and a spicy breakfast!
Add chili , jalapeno, Tabasco or peppers!
BREAKFAST :
3 scrambled eggs topped with Tabasco served with sliced avocado and wheat toast.
Give your liver a clean bill of health by drinking 8oz cup of regular coffee and a spicy breakfast!
Add chili , jalapeno, Tabasco or peppers!
BREAKFAST :
3 scrambled eggs topped with Tabasco served with sliced avocado and wheat toast.
Fruit serving size chart
EXERCISE
Study after study prove that exercise promotes weight loss when combined with improved eating habits. Most importantly, being active KEEPS the weight off and the body healthy.
Activity maintains , tones and builds muscle tissue.
muscle burns calories and healthy eating feeds muscle.
1. Pick an activity you enjoy! be CONSISTENT!
2. Consider the cost of the activity.
3. Look at your schedule. Make sure it fits in realistically.
4. Evaluate your goals.
Make sure to choose your activity, times frame , goals, and cost. This is important so you can stick with it and achieve an outcome quickly!
Study after study prove that exercise promotes weight loss when combined with improved eating habits. Most importantly, being active KEEPS the weight off and the body healthy.
Activity maintains , tones and builds muscle tissue.
muscle burns calories and healthy eating feeds muscle.
1. Pick an activity you enjoy! be CONSISTENT!
2. Consider the cost of the activity.
3. Look at your schedule. Make sure it fits in realistically.
4. Evaluate your goals.
Make sure to choose your activity, times frame , goals, and cost. This is important so you can stick with it and achieve an outcome quickly!
Did you know rapid weight loss can cause serious health problems? TRUE!
Only permanent lifestyle changes , such as healthy food choices and physical activity can give you long-term weight loss and increase your health benefits.
Focus on about 1 pound of FAT LOSS per week.
Only permanent lifestyle changes , such as healthy food choices and physical activity can give you long-term weight loss and increase your health benefits.
Focus on about 1 pound of FAT LOSS per week.
- GET RID OF WATER RENT ION FAST:
2. Sweat
3. Work out with 1-1 tempo and SQUEEZE muscle
4. Cut all salt
5. Drink dandelion root tea
6. Hit the tanning bed
STRESS FIGHTING FOODS:
1. Asparagus
2. Avocados
3. Berries
4. Cashews
5. Chocolate
6. Oatmeal
7. Oranges
8. Walnuts
1. Asparagus
2. Avocados
3. Berries
4. Cashews
5. Chocolate
6. Oatmeal
7. Oranges
8. Walnuts
AN APPLE A DAY KEEPS THE DOCTOR AWAY?
This just may be true! Raw apples help in the prevention of heart disease, cancer, some types of stroke, controlling blood sugar, removing heavy metals from the body and wound infections.
So by all means, eat an apple a day, it just may keep the doctor away!
This just may be true! Raw apples help in the prevention of heart disease, cancer, some types of stroke, controlling blood sugar, removing heavy metals from the body and wound infections.
So by all means, eat an apple a day, it just may keep the doctor away!
DEHYDRATION:
This issue has been coming up quite a bit. Here are the symptoms you must look out for.
1. increased thirst
2. dry mouth and swollen tongue
3. weakness
4. dizziness
5. irregular heart beat
6. confusion
7. fainting
8. weakness
Most of the time, when the body gets to this point, water won't cut it anymore. Try drinking 8-16oz of electrolyte drinks for about three days.
Obviously, it is best to avoid becoming dehydrated in the first place so try to drink 1+ liters of pure WATER per day.
This issue has been coming up quite a bit. Here are the symptoms you must look out for.
1. increased thirst
2. dry mouth and swollen tongue
3. weakness
4. dizziness
5. irregular heart beat
6. confusion
7. fainting
8. weakness
Most of the time, when the body gets to this point, water won't cut it anymore. Try drinking 8-16oz of electrolyte drinks for about three days.
Obviously, it is best to avoid becoming dehydrated in the first place so try to drink 1+ liters of pure WATER per day.
FOODS THAT HELP YOU SLEEP:
Try eating one choice every night about 30 minutes before bed time for 7-10 days.
1. 8 raw walnuts
2. 1/4 cup raw almonds
3. 4-6 oz halibut or tuna, weighed cooked
4. 1/2 cup pitted cherries
5. 1 tsp raw honey
Try eating one choice every night about 30 minutes before bed time for 7-10 days.
1. 8 raw walnuts
2. 1/4 cup raw almonds
3. 4-6 oz halibut or tuna, weighed cooked
4. 1/2 cup pitted cherries
5. 1 tsp raw honey
SUFFERING from hand pain? If your unable to work out due to lack of grip strength and/or pain, PLEASE order a pair of Gripads.
I recommend them to all my patients who have grip/hand issues and they are the perfect, comfortable tool.
www.gripad.com
I recommend them to all my patients who have grip/hand issues and they are the perfect, comfortable tool.
www.gripad.com
THIS WEEKS HEALTH GOAL:
Sometimes its difficult to avoid packaged foods. Before purchasing something, check out the label. Choose items that have the least amount of ingredients and the most ingredients that are from natural food source.
Sometimes its difficult to avoid packaged foods. Before purchasing something, check out the label. Choose items that have the least amount of ingredients and the most ingredients that are from natural food source.
STAY YOUNG!!
1. increase antioxidant foods
2. increase lean muscle mass
3. have goals and stay motivated
4. sleep 4-7.5 hours per night
5. eat protein
6. drink 1+liter of water per day
7.keep your teeth healthy
8. LAUGH
9. Surround yourself with positive people
New life span is now 120 years !! Live it well!
1. increase antioxidant foods
2. increase lean muscle mass
3. have goals and stay motivated
4. sleep 4-7.5 hours per night
5. eat protein
6. drink 1+liter of water per day
7.keep your teeth healthy
8. LAUGH
9. Surround yourself with positive people
New life span is now 120 years !! Live it well!
HEALTHY FAT SERVINGS
A small amount of healthy fat is very important for helping your body absorb vitamins A,D,E, and K, as well as giving you a feeling of fullness.
Not all fats a created equal, like saturated and trans fats, and should be avoided if possible.
Healthy fats should be in your daily diet, up to twice per day. Here are the best choices and serving sizes:
1. 1 tsp of canola, flaxseed, walnut, or olive oil
2. 5-10 black olives
3. 2 tbsp oil based salad dressing
4. 1 pat butter
5. 2/8 black California avocado
6. 1/4 c raw nuts
A small amount of healthy fat is very important for helping your body absorb vitamins A,D,E, and K, as well as giving you a feeling of fullness.
Not all fats a created equal, like saturated and trans fats, and should be avoided if possible.
Healthy fats should be in your daily diet, up to twice per day. Here are the best choices and serving sizes:
1. 1 tsp of canola, flaxseed, walnut, or olive oil
2. 5-10 black olives
3. 2 tbsp oil based salad dressing
4. 1 pat butter
5. 2/8 black California avocado
6. 1/4 c raw nuts
GOT PAIN?
Two Aleve really does help!
1. Menstrual cramps and bloat
2. Head aches
3. General body aches
4. Helps with grumpiness too! ( seriously....)
Two Aleve really does help!
1. Menstrual cramps and bloat
2. Head aches
3. General body aches
4. Helps with grumpiness too! ( seriously....)
SUSHI..
Fish and raw veggies are a healthy choice, but over doing it can add up to weight gain.
1 ROLL= calories
California roll = 41
shrimp tempura roll= 53
veggie roll= 39
tuna sashimi= 18
rainbow roll= 58
salmon and avocado roll= 134
shrimp nigiri= 62
Fish and raw veggies are a healthy choice, but over doing it can add up to weight gain.
1 ROLL= calories
California roll = 41
shrimp tempura roll= 53
veggie roll= 39
tuna sashimi= 18
rainbow roll= 58
salmon and avocado roll= 134
shrimp nigiri= 62
GOT ALLERGIES??
OMG who doesn't no day's??
* NO DAIRY!!
* Try Nasacort nose spray nightly before bed
* 2 - 8oz cups of hot Sleepytime Sinus tea nightly with lemon.
OMG who doesn't no day's??
* NO DAIRY!!
* Try Nasacort nose spray nightly before bed
* 2 - 8oz cups of hot Sleepytime Sinus tea nightly with lemon.
FAT:
New studies have shown by increasing the amount of unsaturated fats in your daily diet lowered the risk of heart disease, cholesterol, diabetes, helps you eat less during the day and strongly improves health.
Get your daily fats from vegetable oils, nuts, fish and seeds.
New studies have shown by increasing the amount of unsaturated fats in your daily diet lowered the risk of heart disease, cholesterol, diabetes, helps you eat less during the day and strongly improves health.
Get your daily fats from vegetable oils, nuts, fish and seeds.
WHITE RICE VS.BROWN RICE
I am often asked the question of which rice is a better choice. Here is how the two stack up.
Both are a fantastic source of carbohydrates for energy and both need to be consumed with protein to minimize insulin spikes, although white rice causes a greater spike regardless due to its low fiber content.
So if you need more fiber in your diet, choose brown and wild rice, if your energy level is low and you need a boost, choose white rice but remember any rice you choose, EAT WITH PROTEIN!!
I am often asked the question of which rice is a better choice. Here is how the two stack up.
Both are a fantastic source of carbohydrates for energy and both need to be consumed with protein to minimize insulin spikes, although white rice causes a greater spike regardless due to its low fiber content.
So if you need more fiber in your diet, choose brown and wild rice, if your energy level is low and you need a boost, choose white rice but remember any rice you choose, EAT WITH PROTEIN!!
YOUR HEART.
Exercise is awesome for keeping your heart healthy and young because its a muscle, But just like keeping the outside of your body looking good, you must eat to keep the inside sexy too!
Eat food for internal sexiness..
1. Walnuts, salmon and cod lower blood pressure
2. Ginger, tumeric, garlic and cayenne pepper DAILY reduce cholesterol and inflammation.
3. Exercise reduces cardiovascular inflammation, lowers cholesterol and makes arteries flexible.
Exercise is awesome for keeping your heart healthy and young because its a muscle, But just like keeping the outside of your body looking good, you must eat to keep the inside sexy too!
Eat food for internal sexiness..
1. Walnuts, salmon and cod lower blood pressure
2. Ginger, tumeric, garlic and cayenne pepper DAILY reduce cholesterol and inflammation.
3. Exercise reduces cardiovascular inflammation, lowers cholesterol and makes arteries flexible.
SLEEPING:
According to studies from the journal of Sleep Medicine, getting 6-7 1/2 hours of sleep per night helps you live longer. Our bodies rejuvenate during 90 minute sleep cycles and if you wake up in the middle of one, that's when you feel more tired.
Also included in the study were naps. It has been found that napping isn't what its been thought to be. Instead of taking a nap, walking or working out give more health benefits.
According to studies from the journal of Sleep Medicine, getting 6-7 1/2 hours of sleep per night helps you live longer. Our bodies rejuvenate during 90 minute sleep cycles and if you wake up in the middle of one, that's when you feel more tired.
Also included in the study were naps. It has been found that napping isn't what its been thought to be. Instead of taking a nap, walking or working out give more health benefits.
IMMUNITY:
SUNFLOWER SEEDS:
Rich in Vitamin C so they help your body create antibodies to eliminate viruses.
RED BELL PEPPERS:
They help your body make white blood cells needed to fight infection.
CHICKEN SOUP:
The fluid hydrates and helps thin mucus.
WHEAT GERM:
Lessens the severity of a cold.
SUNFLOWER SEEDS:
Rich in Vitamin C so they help your body create antibodies to eliminate viruses.
RED BELL PEPPERS:
They help your body make white blood cells needed to fight infection.
CHICKEN SOUP:
The fluid hydrates and helps thin mucus.
WHEAT GERM:
Lessens the severity of a cold.
KNOWLEDGE; FAT
Fats are HEALTHY!! There are four main types of fats:
The most healthy fats are mono- and polyunsaturated fats. These include fatty fish, avocado, seeds and nuts, olive oil.
SATURATED FAT: egg yoke, cheeses, dairy products and meat. These fats actually help burn excess fat from your body.
TRANS FAT: ELIMINATE from diet.
Fats are HEALTHY!! There are four main types of fats:
The most healthy fats are mono- and polyunsaturated fats. These include fatty fish, avocado, seeds and nuts, olive oil.
SATURATED FAT: egg yoke, cheeses, dairy products and meat. These fats actually help burn excess fat from your body.
TRANS FAT: ELIMINATE from diet.
KNOWLEDGE : FIBER
There are two types of fiber: Soluble fibers swell when they come in contact with water, trapping harmful bacteria.
Insoluble fiber helps clean the digestive system.
You don't need to worry about type of fiber you eat. Just shoot for about 30 grams per day. Use the chart and don't over analyze.
There are two types of fiber: Soluble fibers swell when they come in contact with water, trapping harmful bacteria.
Insoluble fiber helps clean the digestive system.
You don't need to worry about type of fiber you eat. Just shoot for about 30 grams per day. Use the chart and don't over analyze.
KNOWLEDGE: SIMPLE CARBOHYDRATES
sugar honey
agave fructose
white bread
These foods are fast acting energy sources and begin being broken down in your mouth. Best time to eat these guys is RIGHT BEFORE CARDIO or if you need immediate energy combined with a balanced meal. Example:eggs 1/2 cup oatmeal with 1 tsp honey.
sugar honey
agave fructose
white bread
These foods are fast acting energy sources and begin being broken down in your mouth. Best time to eat these guys is RIGHT BEFORE CARDIO or if you need immediate energy combined with a balanced meal. Example:eggs 1/2 cup oatmeal with 1 tsp honey.
KNOWLEDGE: COMPLEX CARBOHYDRATES
fruits grains
legumes yams
beans brown rice
oatmeal
Theses carbs are high in fiber and do not cause insulin spikes. They give energy and help reduce body fat.
fruits grains
legumes yams
beans brown rice
oatmeal
Theses carbs are high in fiber and do not cause insulin spikes. They give energy and help reduce body fat.
WALK YOURSELF HEALTHY:
1. set weekly goals for yourself. begin slowly, walking 2-3 times per week for 30 minutes per session, and go from there.
2. ALWAYS wear comfortable shoes.
3. ALWAYS walk in proper posture with chest and chin up.
4. Swing your arms in time with your step.
5. End with a cool down of slow walking until your heart rate is normal.
6. DRINK WATER!!!
1. set weekly goals for yourself. begin slowly, walking 2-3 times per week for 30 minutes per session, and go from there.
2. ALWAYS wear comfortable shoes.
3. ALWAYS walk in proper posture with chest and chin up.
4. Swing your arms in time with your step.
5. End with a cool down of slow walking until your heart rate is normal.
6. DRINK WATER!!!
OMG!! YOU ATE IT!! Think BEFORE you eat...
Large order of fries = 1.5 hours of jogging to burn
Soft pretzel = 58 minutes of hiking to burn
Double hamburger, NO CHEESE = 2.5 hours of elliptical to burn
Starbucks tall caramel Frap = 1.25 hours of cardio kick boxing to burn
1 slice pepperoni pizza = 53 minutes skiing
1 SMALL serving of Panda Express chow mein = 1.1 hours ice skating to burn
Large order of fries = 1.5 hours of jogging to burn
Soft pretzel = 58 minutes of hiking to burn
Double hamburger, NO CHEESE = 2.5 hours of elliptical to burn
Starbucks tall caramel Frap = 1.25 hours of cardio kick boxing to burn
1 slice pepperoni pizza = 53 minutes skiing
1 SMALL serving of Panda Express chow mein = 1.1 hours ice skating to burn
SUCCESS.....FOOD
Food is DELICIOUS!! This is when the PREP part comes into play. I personally LOVE sweets and snacks. If you do as well, keep them in your life! Life is too short not to enjoy it!
1. Eat your balanced meal FIRST
2. wait 15 - 20 minutes, then portion yours self a small allocation of the treat you like.
3. Minimize your treats to three times MAX per week and NOT ALL IN ONE DAY!
4. Drink at least one 8 oz glass of water with your treat so your not tempted to eat another serving.
ENJOY your life and eat responsibly
Food is DELICIOUS!! This is when the PREP part comes into play. I personally LOVE sweets and snacks. If you do as well, keep them in your life! Life is too short not to enjoy it!
1. Eat your balanced meal FIRST
2. wait 15 - 20 minutes, then portion yours self a small allocation of the treat you like.
3. Minimize your treats to three times MAX per week and NOT ALL IN ONE DAY!
4. Drink at least one 8 oz glass of water with your treat so your not tempted to eat another serving.
ENJOY your life and eat responsibly
SUCCESS.....EXERCISE
Reprogramming your thought process continues with the out look on exercise. Begin DAILY:
with 5-30 minutes of resistance training. This means anything greater than yourself: bands, machines, weights, medicine balls, tubing.
DAILY cardio : 10-40 minutes. Bike, treadmill, hiking, walking, elliptical, swimming, ice skating, roller blades, skiing.
Daily moderation is the key to health, cosmetic results just follow.
DO NOT worry about the time of day!! FIT IT IN WHEN YOU CAN!!
Make it part of your life, and don't over think it.....JUST DO IT.
Reprogramming your thought process continues with the out look on exercise. Begin DAILY:
with 5-30 minutes of resistance training. This means anything greater than yourself: bands, machines, weights, medicine balls, tubing.
DAILY cardio : 10-40 minutes. Bike, treadmill, hiking, walking, elliptical, swimming, ice skating, roller blades, skiing.
Daily moderation is the key to health, cosmetic results just follow.
DO NOT worry about the time of day!! FIT IT IN WHEN YOU CAN!!
Make it part of your life, and don't over think it.....JUST DO IT.
SUCCESS....TIME
Its human nature to use "time" as an excuse to NOT do things.If you want it, remember, YOU WILL FIND TIME to do it. Make a daily task sheet on paper, not cell phones or computers. No matter what time you do the task , unless you have a scheduled appointment....DO IT!! This one simple mind change will give you success!!
Its human nature to use "time" as an excuse to NOT do things.If you want it, remember, YOU WILL FIND TIME to do it. Make a daily task sheet on paper, not cell phones or computers. No matter what time you do the task , unless you have a scheduled appointment....DO IT!! This one simple mind change will give you success!!
GOT STRESS?
Celestial teas are the answer!
During the day, mix one Tension Tamer tea bag with one of either; cinnamon apple spice, honey vanilla, or caramel apple dream.
Thirty minutes before sleep, seep one of each: tension tamer and sleepytime extra.
De-stress your self, sleep well.
Celestial teas are the answer!
During the day, mix one Tension Tamer tea bag with one of either; cinnamon apple spice, honey vanilla, or caramel apple dream.
Thirty minutes before sleep, seep one of each: tension tamer and sleepytime extra.
De-stress your self, sleep well.
YOU EAT IT, YOU OWN IT...
1 turkey drum stick: 542 cals = 48 minutes running
5 oz candied yams : 172 cals = 65 minutes walking
2 cups cranberry sauce: 209 cals = 10 minutes weigh training
EAT RESPONSIBLY THIS HOLIDAY SEASON.
1 turkey drum stick: 542 cals = 48 minutes running
5 oz candied yams : 172 cals = 65 minutes walking
2 cups cranberry sauce: 209 cals = 10 minutes weigh training
EAT RESPONSIBLY THIS HOLIDAY SEASON.
Stress is CONTAGIOUS.
Research finds that stress spreads to those around us including our children. Over 20% of children suffer from chronic stress. Warning signs include: frequent emotional meltdowns, increased anger and fatigue, irritability, headaches, poor sleep patterns, and nightmares.
This month we ALL need to practice stress handling techniques: POSITIVE THINKING AND ACTIONS, family gatherings of healthy eating and exercise!
Research finds that stress spreads to those around us including our children. Over 20% of children suffer from chronic stress. Warning signs include: frequent emotional meltdowns, increased anger and fatigue, irritability, headaches, poor sleep patterns, and nightmares.
This month we ALL need to practice stress handling techniques: POSITIVE THINKING AND ACTIONS, family gatherings of healthy eating and exercise!
FOOD CURES:
1. pork and beans: prevents PMS
2. asparagus: prevents hangover
3. lemonade: cures kidney stones
4. caffeine: cures depression
5. yogurt: cures the flu
6. beef liver: cures migraines
1. pork and beans: prevents PMS
2. asparagus: prevents hangover
3. lemonade: cures kidney stones
4. caffeine: cures depression
5. yogurt: cures the flu
6. beef liver: cures migraines
DID YOU KNOW..... purchasing healthy food instead of junk food at the grocery store cost the same or even less then unhealthy food?? TRUE!! Lets us debunk that excuse!
1. microwave popcorn turns into air popped pop corn
2. <then 97% ground beef turns into 97% ground beef
3. breaded packaged food turns into chicken thighs, legs or breast with bone
4. Bread turns into oatmeal, whole grain cereal, rice, beans, potatoes, yams
5. chips and bakery goods turns into fruit, veggies, nuts
1. microwave popcorn turns into air popped pop corn
2. <then 97% ground beef turns into 97% ground beef
3. breaded packaged food turns into chicken thighs, legs or breast with bone
4. Bread turns into oatmeal, whole grain cereal, rice, beans, potatoes, yams
5. chips and bakery goods turns into fruit, veggies, nuts
RESTAURANT MENU TIPS
1. Avoid ordering extras, such as bread and appetizers.
2. Order baked, broiled or grilled foods, not fried.
3. Ask how food is prepared.
4. Ask for all sauces and dressings on side.
5. At salad bar, choose fresh greens, raw veggies, fresh fruit and beans.
1. Avoid ordering extras, such as bread and appetizers.
2. Order baked, broiled or grilled foods, not fried.
3. Ask how food is prepared.
4. Ask for all sauces and dressings on side.
5. At salad bar, choose fresh greens, raw veggies, fresh fruit and beans.
PRE DIET WORK
Before you begin changing your foods, try these little steps.
1. Drink 1 liter of water PER DAY
2. Do NOT eat processed sweets or sodas
3. eat tomatoes, sweet peppers and kale on your salads
4. no restaurant foods
Before you begin changing your foods, try these little steps.
1. Drink 1 liter of water PER DAY
2. Do NOT eat processed sweets or sodas
3. eat tomatoes, sweet peppers and kale on your salads
4. no restaurant foods
STOMACH TROUBLE?
clean up your food and AVOID these items:
* olestra - diarrhea, gas, intestinal cramps, bloating
* mannitol- intestinal pain, gas, bloating, diarrea
* carragoenan- colon inflammation, digestion issues
Give your body about three days to see if it helped.
clean up your food and AVOID these items:
* olestra - diarrhea, gas, intestinal cramps, bloating
* mannitol- intestinal pain, gas, bloating, diarrea
* carragoenan- colon inflammation, digestion issues
Give your body about three days to see if it helped.
24 hour Party Diet...you will be ready!
* Cut out ALL dairy
* eat 2 servings of pineapple
* do NOT chew gum
* drink 1.5+ liters of water
* eat small servings of protein and fruit every three hours
* Cut out ALL dairy
* eat 2 servings of pineapple
* do NOT chew gum
* drink 1.5+ liters of water
* eat small servings of protein and fruit every three hours
FOOD ADDITIVES TO AVOID:
1. titanium Dioxide = linked to asthma, emphysema, neurological disorders
2. Caramel Coloring = linked to cancer
3. Yellow Coloring = linked to Attention Deficit Disorder
4. Bromated Vegetable Oil = linked to neurological impairment, reduced fertility, thyroid problems.
5. BHA/BHT = depletes the neurological system and causes cancer. Found in breakfast cereal, gum, potato chips.
CHECK YOUR FOOD LABELS AND THROW THESE ITEMS AWAY!!!
1. titanium Dioxide = linked to asthma, emphysema, neurological disorders
2. Caramel Coloring = linked to cancer
3. Yellow Coloring = linked to Attention Deficit Disorder
4. Bromated Vegetable Oil = linked to neurological impairment, reduced fertility, thyroid problems.
5. BHA/BHT = depletes the neurological system and causes cancer. Found in breakfast cereal, gum, potato chips.
CHECK YOUR FOOD LABELS AND THROW THESE ITEMS AWAY!!!
TRIP to the grocery store:
Keep in mind, eating healthy is easy if you follow these 5 steps while grocery shopping which will help you make great decisions at home!
1. BREAKFAST, never skip it.
2. SNACKS, stock up on healthy, quick foods
3. SMALL PORTIONS, create meals you can make leftovers from.
4. WHOLE FOODS, see label post
5. TEA, COFFEE, WATER....stock up instead of sodas.
Keep in mind, eating healthy is easy if you follow these 5 steps while grocery shopping which will help you make great decisions at home!
1. BREAKFAST, never skip it.
2. SNACKS, stock up on healthy, quick foods
3. SMALL PORTIONS, create meals you can make leftovers from.
4. WHOLE FOODS, see label post
5. TEA, COFFEE, WATER....stock up instead of sodas.
FOOD SWAPS:
1. 12 oz. Latte for 12oz Latte with fat free milk
2. Soda for water with lemon
3. 16 oz Frap for 16 oz iced coffee with fat free milk
4. 16 oz. beer for 12 oz light beer
5. Cheddar cheese for Parmesan
6. 12 oz. coffee with 2tbsp cream for 12oz. with 1/4 c fat free milk
7. 2 large eggs for 3 large egg whites
8. 1 cookie for 1 oz. dark chocolate
9. 1 snack sized chips for 2 cups air popped pop corn
10. 1 oz tortilla chips for 1 oz. baked chips
1. 12 oz. Latte for 12oz Latte with fat free milk
2. Soda for water with lemon
3. 16 oz Frap for 16 oz iced coffee with fat free milk
4. 16 oz. beer for 12 oz light beer
5. Cheddar cheese for Parmesan
6. 12 oz. coffee with 2tbsp cream for 12oz. with 1/4 c fat free milk
7. 2 large eggs for 3 large egg whites
8. 1 cookie for 1 oz. dark chocolate
9. 1 snack sized chips for 2 cups air popped pop corn
10. 1 oz tortilla chips for 1 oz. baked chips
READING LABELS: and the ingredients to avoid.
1. BHA
2. Partially Hydrogenated Oils = trans fat
3. Sodium Nitrite
4. Caramel COLORING
5. Food dyes
6. Hydrolyzed Vegetable protein = headaches
1. BHA
2. Partially Hydrogenated Oils = trans fat
3. Sodium Nitrite
4. Caramel COLORING
5. Food dyes
6. Hydrolyzed Vegetable protein = headaches
FEEL GREAT!! Eat at least one of these food choices daily, and it will change your life! The food we choose throws off our bodies natural feel good chemistry, these simple food choices will get it back!
1. Dark chocolate
2. Mussels
3. Blue potatoes
4. Swiss chard
5. Lemon macaroons
6. Lamb
7. Eggs
8. Honey
9. Tomatoes
10. Asparagus
1. Dark chocolate
2. Mussels
3. Blue potatoes
4. Swiss chard
5. Lemon macaroons
6. Lamb
7. Eggs
8. Honey
9. Tomatoes
10. Asparagus
DEBT AND PHYSICAL HEALTH
A 2013 study by Northwestern Medicine , was the first study to show the physical impact of debt. They monitored people between the ages of 24-32 and came up with this info. Having debt caused and increased risks of:
* increased blood pressure
* stroke
* heart attack
* depression
Recommendations:
Exercise DAILY and create a plan, in writing , to eliminate ALL debt that is not associated with living expenses.
A 2013 study by Northwestern Medicine , was the first study to show the physical impact of debt. They monitored people between the ages of 24-32 and came up with this info. Having debt caused and increased risks of:
* increased blood pressure
* stroke
* heart attack
* depression
Recommendations:
Exercise DAILY and create a plan, in writing , to eliminate ALL debt that is not associated with living expenses.
EAT CHOCOLATE!!
Eating 1oz. of 70 % cocoa chocolate DAILY helps you feel AWESOME and gets theses nasty issues under control:
1. Stress
2. Anxiety
3. Depression
4. Mood swings
Keep eating your serving of 1oz. it takes about 10-14 days to feel the long term effects...darn!
Eating 1oz. of 70 % cocoa chocolate DAILY helps you feel AWESOME and gets theses nasty issues under control:
1. Stress
2. Anxiety
3. Depression
4. Mood swings
Keep eating your serving of 1oz. it takes about 10-14 days to feel the long term effects...darn!
SALT = HEALTHY HEART!
*. Sodium is essential to good health, helping nerves and muscles function correctly.
* Over 75% of Americans eat too much salt from processed foods.
* Salt free spices, herbs, and citrus add awesome flavor without adding sodium.
* American Heart Association recommends 1,500 mg of sodium per day for a healthy heart and blood pressure.
* Cheeses and breads are high in salt.
* Table salt AND sea salt are BOTH 40% sodium.
*. Sodium is essential to good health, helping nerves and muscles function correctly.
* Over 75% of Americans eat too much salt from processed foods.
* Salt free spices, herbs, and citrus add awesome flavor without adding sodium.
* American Heart Association recommends 1,500 mg of sodium per day for a healthy heart and blood pressure.
* Cheeses and breads are high in salt.
* Table salt AND sea salt are BOTH 40% sodium.
Can't loose weight? Stressed out?
Your weight gain may not be your fault. If your suffering from a lack of will power and live a life high in stress, you probably are suffering from an over does of the hormone cortisol. This hormone in normal doses, actually helps the body break down fats and carbohydrates, but in high amounts, it does the opposite and is responsible for other health issues as well.
In 2012, 90% of doctor visits were from stress related illnesses. One of the top issues was weight gain.
Cortisol makes us overeat and choose foods high in fat and sugar. The number one way to bring cortisol levels back to normal is with exercise and relaxation periods daily.
If you feel your self control has gone out the window, take a chill period and hit the gym before grabbing feel good foods.
Your weight gain may not be your fault. If your suffering from a lack of will power and live a life high in stress, you probably are suffering from an over does of the hormone cortisol. This hormone in normal doses, actually helps the body break down fats and carbohydrates, but in high amounts, it does the opposite and is responsible for other health issues as well.
In 2012, 90% of doctor visits were from stress related illnesses. One of the top issues was weight gain.
Cortisol makes us overeat and choose foods high in fat and sugar. The number one way to bring cortisol levels back to normal is with exercise and relaxation periods daily.
If you feel your self control has gone out the window, take a chill period and hit the gym before grabbing feel good foods.
DIET doesn't have to be bland, it can be fun as well! You can still eat the foods you enjoy!!
1. Eat plenty of protein from whole foods
2. Eat fat, but moderatly
3. Reduce calories the days you don't work out
4. Eat snack foods, but just a little serving
5. Enjoy your life!!
1. Eat plenty of protein from whole foods
2. Eat fat, but moderatly
3. Reduce calories the days you don't work out
4. Eat snack foods, but just a little serving
5. Enjoy your life!!
WONDERS of garlic:
Garlic does more then just flavor foods, it has been proven time again to combat multi-health issues.
1. Keeps arteries healthy
2. helps regrow hair
3. lowers blood pressure
4. repels ticks
5. kills MRSA
6. kills skin fungus such as ringworm and jock itch
7. fights the cold
8. treats acne
How much> The more the better! If you have garlic breath, eat an apple!
Garlic does more then just flavor foods, it has been proven time again to combat multi-health issues.
1. Keeps arteries healthy
2. helps regrow hair
3. lowers blood pressure
4. repels ticks
5. kills MRSA
6. kills skin fungus such as ringworm and jock itch
7. fights the cold
8. treats acne
How much> The more the better! If you have garlic breath, eat an apple!
READ YOUR FOOD LABELS!!
Avoid these things:
1. BHA
2. Partally hydrogenated oil
3. Sodium nitrite
4. Caramel coloring
5. Hydrolyzed vegetable oil
Avoid these things:
1. BHA
2. Partally hydrogenated oil
3. Sodium nitrite
4. Caramel coloring
5. Hydrolyzed vegetable oil
FOODS TO SLEEP BY:
We have been posting about the importance of sleep for years, and it's so important that we are going to post more! Here are some foods to eat 30 minutes before bed nightly to increase your REM sleep and help you fall asleep more quickly.
* Bananas
* Fish
* Almonds
* Fish
* Cherries
Sleep well!
We have been posting about the importance of sleep for years, and it's so important that we are going to post more! Here are some foods to eat 30 minutes before bed nightly to increase your REM sleep and help you fall asleep more quickly.
* Bananas
* Fish
* Almonds
* Fish
* Cherries
Sleep well!
Have you jumped on the gluten-free craze? While there still is no conclusive evidence if cutting these proteins which are found in some cereal grains, out of your diet will promote weight loss and increase health benefits for those who are NOT gluten sensitive, these foods should NOT be consumed by anyone looking to shrink their waist size!
* Gluten-free ginger snaps cookies
* Gluten-free mac & cheese frozen dinners
* Udi's granola
* Gluten-free chocolate cake
* Gluten-free New York style begals
* Gluten-free ginger snaps cookies
* Gluten-free mac & cheese frozen dinners
* Udi's granola
* Gluten-free chocolate cake
* Gluten-free New York style begals
GETTING SICK?
Tips to stay well:
* Stay warm. Try to avoid drastic temperature changes.
* Take a high quality multi-vitamin daily with breakfast. Zen has an awesome one
* Do not skip meals
* Drink an extra 16oz. of water
* Take 500mg cranberry extract pills twice daily
* Take 1000 mg extra vit. C twice daily
If you have a cold, Sudafed PE and Vicks decongestant inhaler work wonders!
Sleep as much as possible until the second day you have no symptoms, then begin moderate activity to make sure your immune is elevated.
Tips to stay well:
* Stay warm. Try to avoid drastic temperature changes.
* Take a high quality multi-vitamin daily with breakfast. Zen has an awesome one
* Do not skip meals
* Drink an extra 16oz. of water
* Take 500mg cranberry extract pills twice daily
* Take 1000 mg extra vit. C twice daily
If you have a cold, Sudafed PE and Vicks decongestant inhaler work wonders!
Sleep as much as possible until the second day you have no symptoms, then begin moderate activity to make sure your immune is elevated.
SAFE CHRISTMAS
Did you know hospital emergency rooms treat over 9000 people for injuries such as falls, cuts and shocks related to Christmas tree lights, decorations and gifts?
Here are a few tips to keep you and your family safe:
* Before purchasing a toy, Make sure you read instructions and warning labels
* Make sure you turn off all Christmas tree lights before going to bed or leaving the house
* Choose artificial trees labeled "fire resistant"
* Use only flame resistant ornaments
* Never use more than three standard-sized sets of lights per extension cord
* Keep ornaments out of the reach of children and pets
* Do not place tree near fireplaces or heating elements
* When purchasing a live tree, greener the better and do not forget to water it
Did you know hospital emergency rooms treat over 9000 people for injuries such as falls, cuts and shocks related to Christmas tree lights, decorations and gifts?
Here are a few tips to keep you and your family safe:
* Before purchasing a toy, Make sure you read instructions and warning labels
* Make sure you turn off all Christmas tree lights before going to bed or leaving the house
* Choose artificial trees labeled "fire resistant"
* Use only flame resistant ornaments
* Never use more than three standard-sized sets of lights per extension cord
* Keep ornaments out of the reach of children and pets
* Do not place tree near fireplaces or heating elements
* When purchasing a live tree, greener the better and do not forget to water it
LIVE LONG AND HEALTHY..
A new study reported those who are the ages of 95-112, have these things in common and are still living productive and healthy lives:
1. Be outgoing
2. Always look at the positive in all situations
3. Worry..just a bit
4. Keep working
5. Try new things, anything!
6. Strive for a happy marriage
7. Smile and laugh...a lot
8. Be social and have human contact
A new study reported those who are the ages of 95-112, have these things in common and are still living productive and healthy lives:
1. Be outgoing
2. Always look at the positive in all situations
3. Worry..just a bit
4. Keep working
5. Try new things, anything!
6. Strive for a happy marriage
7. Smile and laugh...a lot
8. Be social and have human contact
WEEKLY THANKSGIVING!
Make it a holiday every week! According to a study in Behavioral Brain Research found eating foods such as turkey,chicken, fish, and eggs help increase attention spans over 12 weeks of consumption.
EATING TO SAVE GREEN
Contrary to popular media hype that eating packaged, processed and fast foods are cheaper, here are the facts.
According to the Center for Science in the Public Interest, the average price of unhealthy foods is $0.67 per serving , and 0.34 per serving for fresh fruits, veggies, lean meats, grains.
These findings now DEBUNK the junk food urban myth!
According to the Center for Science in the Public Interest, the average price of unhealthy foods is $0.67 per serving , and 0.34 per serving for fresh fruits, veggies, lean meats, grains.
These findings now DEBUNK the junk food urban myth!
HEALTHY SKIN.. IT IS WHAT YOU EAT
You really are what you eat, and having a healthy glow is easy! Here is a list of foods which heal your skin from the inside out.
1. Flax seed and sweet potatoes fight wrinkles.
2. Almonds, cook tomatoes, and dark chocolate help repair sun damage.
3. Spinach and green tea fight skin cancer.
4. Safflower oil helps re-moisturize.
5. Tuna helps tighten the skin.
6. Carrots help fight blemishes.
1. Flax seed and sweet potatoes fight wrinkles.
2. Almonds, cook tomatoes, and dark chocolate help repair sun damage.
3. Spinach and green tea fight skin cancer.
4. Safflower oil helps re-moisturize.
5. Tuna helps tighten the skin.
6. Carrots help fight blemishes.
FLU IS HERE..
Lather up! Especially you men! Research shows 15% of men do NOT wash their hands when most needed....come on!
Always wash your hands at least three times a day while in public with soap. Use paper towels to dry. The friction removes more germs.
50% of common office surfaces like doorknobs, copy machines, computer keys and phones, are effected with viruses.
Snacking late on high fat foods and going to bed getting less then 6 hours of sleep bring down the immune system more then 35%.
Always wash your hands at least three times a day while in public with soap. Use paper towels to dry. The friction removes more germs.
50% of common office surfaces like doorknobs, copy machines, computer keys and phones, are effected with viruses.
Snacking late on high fat foods and going to bed getting less then 6 hours of sleep bring down the immune system more then 35%.
SUPER SIZE your immunity
Find your self always feeling sluggish and getting sick often? Do these things NOW!!
1. Get a massage at least once per month.
2. Brush, floss and gargle at least twice per day
3. Practice not to allow your self to become stressed
4. Take a multi vitamin DAILY
5. Do 20-30 minutes of cardio at least three times per week
6. Eat a BALANCED diet
7. Interact with people you love at least twice per week
1. Get a massage at least once per month.
2. Brush, floss and gargle at least twice per day
3. Practice not to allow your self to become stressed
4. Take a multi vitamin DAILY
5. Do 20-30 minutes of cardio at least three times per week
6. Eat a BALANCED diet
7. Interact with people you love at least twice per week
Kitchen tips...
1. Sprinkle veggies with salt before grilling to help them caramelize.
2. Store fresh asparagus in the fridge in water.
3. Scramble eggs in a pre-heated pan.
4. Check to see if your eggs are fresh by dropping them in a bowl of water: if they sink, fresh; float, bad.
5. Stop avocado from turning brown by placing it face down in a bowl with water containing a bit of lemon juice.
6. Cut onion with the grain when cooking.
7. If your cooking for a special occasion, never use a new recipe.
8. Don't wash fruit until your ready to eat it. Washing it starts the decomposition process.
9. Always read a recipe from start to finish to make sure you have everything.
2. Store fresh asparagus in the fridge in water.
3. Scramble eggs in a pre-heated pan.
4. Check to see if your eggs are fresh by dropping them in a bowl of water: if they sink, fresh; float, bad.
5. Stop avocado from turning brown by placing it face down in a bowl with water containing a bit of lemon juice.
6. Cut onion with the grain when cooking.
7. If your cooking for a special occasion, never use a new recipe.
8. Don't wash fruit until your ready to eat it. Washing it starts the decomposition process.
9. Always read a recipe from start to finish to make sure you have everything.
Fall Apples...
Not only do apples boost our immune systems and pack other healthy gifts, they are AWESOME for cooking sweet treats! Here are some ideas on how to use different verities!
HONEYCRISP: Sweet, crisp and juicy. Great for ANYTHING!
PINK LADY: Soft and juicy. Use for juicing, baking and pie fillings.
GRANNY SMITH: Tart and firm. Use for cheese plates and cooking...great addition to stuffing on Thanksgiving.
GALA: Sweet, crisp and juicy. Applesauce.
RED DELICIOUS: Mild and firm. Do not cook.
GOLDEN DELIC
DO NOT do these things...
If your looking to drop some weight but are unwilling to change your life style, apply these five moves.
1. Use small plates
2. NEVER look at food shows or magazines while cooking or eating
3. eat with a small spoon and fork
4. NEVER skip breakfast
5. Leave food on your plate
1. Use small plates
2. NEVER look at food shows or magazines while cooking or eating
3. eat with a small spoon and fork
4. NEVER skip breakfast
5. Leave food on your plate
Healthiest candy picks
1. Twix
2. Kit Kat
3. 1oz. Dove chocolate
4. 1.5oz. peanut M&M
5. 2 sugar cookies
6. 2 fig Newton bars
7. 1/2 slice cake
8. 1 glazed doughnut
9. 4 Hershey kisses
10. 1 Milky Way bar
11. Three Musketeer bar
12. 1/8 c chocolate covered almonds
13. 1/8 cup chocolate covered walnuts
14. 1/4 cup chocolate covered raisens
15. 1/2c pudding
16. 1 cup Jello
17. 1/2 c Sorbet
18. 1/2 c yogurt covered pretzels
19. 2 c air popped pop corn
20. 1 caramel covered apple
21. 1 mini pumpkin pie
22. 1/2 c frozen yogurt
23. 1/2 soft pretzel
2. Kit Kat
3. 1oz. Dove chocolate
4. 1.5oz. peanut M&M
5. 2 sugar cookies
6. 2 fig Newton bars
7. 1/2 slice cake
8. 1 glazed doughnut
9. 4 Hershey kisses
10. 1 Milky Way bar
11. Three Musketeer bar
12. 1/8 c chocolate covered almonds
13. 1/8 cup chocolate covered walnuts
14. 1/4 cup chocolate covered raisens
15. 1/2c pudding
16. 1 cup Jello
17. 1/2 c Sorbet
18. 1/2 c yogurt covered pretzels
19. 2 c air popped pop corn
20. 1 caramel covered apple
21. 1 mini pumpkin pie
22. 1/2 c frozen yogurt
23. 1/2 soft pretzel
Halloween candy truth
Numbers don't lie...
90% of parents ADMIT to taking their kids candy at Halloween time...i'm sure that number is higher.
ADULT fav candy picks from the childs hard work are:
70%- chocolate bars
40% - candy coated chocolate
37% - caramels
26% - gum
Kids fav:
68% - anything chocolate
9% - lollipops
7% - gummy candy
90% of parents ADMIT to taking their kids candy at Halloween time...i'm sure that number is higher.
ADULT fav candy picks from the childs hard work are:
70%- chocolate bars
40% - candy coated chocolate
37% - caramels
26% - gum
Kids fav:
68% - anything chocolate
9% - lollipops
7% - gummy candy
BRAIN HEALTH
Train your brain...it IS a muscle.
1. Take a class
2. Make new friends
3. Play games
4. Read books
5. Learn new languages
^. Eat brain foods: Dark green veggies, fish, turkey.
1. Take a class
2. Make new friends
3. Play games
4. Read books
5. Learn new languages
^. Eat brain foods: Dark green veggies, fish, turkey.
Going salt free
There are two major issues people have when they are trying to change their food intake..this is #2. Flavoring. Just because you are cutting back on sauces and salt, does not mean you must cut out flavor. Any Mrs. Dash seasoning is a GO! There are several marinade ideas on our web as well.
Slow down ageing...20, 30, 40....50s...
At age 50, the metabolism begins to slow and usually menopause begins, also, the lose of muscle increases.
To stay healthy and trim, do NOT stop moving! Now is the time to pick up those weights if you have not been already. Chose wisely with your food intake.
At age 40, most of us suffer from chronic stress. It is important to be involved in small group fitness classes and do at least 20-40 minutes of cardio at least 3 times per week. Go easy on greasy foods.
At age 30, this is the decade of gain....weight gain that is. It creeps up slowly, and in our 40s and 50s comes off slowly. Increase protein intake, do not stop your workout programs no matter what.
At age 20, its the time too follow fad diets and fitness scams. DO NOT fall for this. Over the long run, they slow down metabolic rates and lead to injury. Start your well-balanced diet and exercise programs NOW!
To stay healthy and trim, do NOT stop moving! Now is the time to pick up those weights if you have not been already. Chose wisely with your food intake.
At age 40, most of us suffer from chronic stress. It is important to be involved in small group fitness classes and do at least 20-40 minutes of cardio at least 3 times per week. Go easy on greasy foods.
At age 30, this is the decade of gain....weight gain that is. It creeps up slowly, and in our 40s and 50s comes off slowly. Increase protein intake, do not stop your workout programs no matter what.
At age 20, its the time too follow fad diets and fitness scams. DO NOT fall for this. Over the long run, they slow down metabolic rates and lead to injury. Start your well-balanced diet and exercise programs NOW!
The beautiful PEAR
One medium pear = 101 cals, 27g carbs, 6g fiber.
Cooking a pear brings out the sweetness of the fruit. Sautee, back, BBQ or microwave with a little olive oil, brown sugar and cinnamon.
If your fruit is hard, store it on the counter top in an open bowl until ripens, then place in the fridge.
Cooking a pear brings out the sweetness of the fruit. Sautee, back, BBQ or microwave with a little olive oil, brown sugar and cinnamon.
If your fruit is hard, store it on the counter top in an open bowl until ripens, then place in the fridge.
MAGIC CHOCOLATE
Seriously, this is the most interchangeable food...ever!
New research from Cornell University has proven people who go grocery shopping on an empty stomach buy 19% more food and 45% of those food items are high-calorie junk foods.
In a different study, research shows shoppers who snacked on chocolate BEFORE grocery shopping and going out to eat made better choices!
GO CHOCOLATE!!
New research from Cornell University has proven people who go grocery shopping on an empty stomach buy 19% more food and 45% of those food items are high-calorie junk foods.
In a different study, research shows shoppers who snacked on chocolate BEFORE grocery shopping and going out to eat made better choices!
GO CHOCOLATE!!
GOT ABS??
Now you can!
1. BE PATIENT!!
2. Dinner: protein and veggies only
3. Cardio 4-5 times per week
4. workout 30 minutes 4-5 times per week
5. Drink water only
6. No processed foods
7. Sleep 6-7 hours per night
8. Take SX multi vitamins with breakfast
(Availabkle at Zen)
1. BE PATIENT!!
2. Dinner: protein and veggies only
3. Cardio 4-5 times per week
4. workout 30 minutes 4-5 times per week
5. Drink water only
6. No processed foods
7. Sleep 6-7 hours per night
8. Take SX multi vitamins with breakfast
(Availabkle at Zen)
Swimmers ear...shower ear...
This situation occurs when too much moisture and too little wax throw off the pH balance of the ear.
It can happen not only from the swimming pool, but showering, hot tub, wet sauna, the beach, any time we are in a moist environment.
Here is an easy cure:
Using a dropper, place .25 milliliters of room temperature rubbing alcohol in your ear twice a day for two days.
It can happen not only from the swimming pool, but showering, hot tub, wet sauna, the beach, any time we are in a moist environment.
Here is an easy cure:
Using a dropper, place .25 milliliters of room temperature rubbing alcohol in your ear twice a day for two days.
BOTOX
Botox has many medical uses.
1. Taking Plantar faciitis pain away
2. Migraine headache pain away
3. Hiding scars
4. Stopping excessive perspiration
5. Stopping sweaty palms
6. OMG! Curing overactive bladder
7. Used instead of some dental operations
1. Taking Plantar faciitis pain away
2. Migraine headache pain away
3. Hiding scars
4. Stopping excessive perspiration
5. Stopping sweaty palms
6. OMG! Curing overactive bladder
7. Used instead of some dental operations
do you know cinnamon ..
As weather changes, our bodies become dehydrated, which causes charley horses and side stitches. Poor circulation maybe the issue as well. Adding one teaspoon of cinnamon per day to your diet opens blood vessels!
The effects of alcohol
Did you know that taking just one sip of alcohol stops your body from breaking down fat??
To coffee or not to coffee...
COFFEE!! Are you kidding??
If your head aches:
DRINK COFFEE. The caffeine helps the body absorb pain meds.
Want to run faster??
DRINK COFFEE! caffeine one hour before you run opens the lungs.
Taking a test?
NO coffee...take a nap!
Sleepy and grumpy?
DRINK coffee and take a 30 minute nap..you will be like new!!
Visiting A casino for a little gambling??
TAKE A NAP!! Then drink coffee!!
If your head aches:
DRINK COFFEE. The caffeine helps the body absorb pain meds.
Want to run faster??
DRINK COFFEE! caffeine one hour before you run opens the lungs.
Taking a test?
NO coffee...take a nap!
Sleepy and grumpy?
DRINK coffee and take a 30 minute nap..you will be like new!!
Visiting A casino for a little gambling??
TAKE A NAP!! Then drink coffee!!
FOOD POISONING..
Leafy green veggies are the most powerful fuel for your body, yet they can be a terrible health hazard.
Over 46% of food poisoning cases are caused by these foods.
Here are some ways to prevent illness:
1. ALWAYS rinse. Even if you purchase pre-washed veggies.
2. Towel dry leafs.
3. Keep greens and salad left overs cool. Place them in fridg ASAP.
Over 46% of food poisoning cases are caused by these foods.
Here are some ways to prevent illness:
1. ALWAYS rinse. Even if you purchase pre-washed veggies.
2. Towel dry leafs.
3. Keep greens and salad left overs cool. Place them in fridg ASAP.
Ice cream treats
Crazy for ice cream? If your gonna go for it, choose the good stuff!
One of these will satisfy and help keep your waist line in check.
1. Bomb pop
2. Fudgsicle
3. Strawberry shortcake pop
4. Drumstick
5. Ice cream sandwich
6. Creamsicle
One of these will satisfy and help keep your waist line in check.
1. Bomb pop
2. Fudgsicle
3. Strawberry shortcake pop
4. Drumstick
5. Ice cream sandwich
6. Creamsicle
Health of water
Did you know....?
75% of Americans are chronically dehydrated
37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger
3% mild dehydration slows the metabolic process
100% of dieters, 1 glass of water stops hunger pangs
#1 trigger of mid day fatigue is dehydration
80% of joint pain sufferers are dehydrated
5 glasses of water per day slashes colon cancer 45% and breast cancer 79%
75% of Americans are chronically dehydrated
37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger
3% mild dehydration slows the metabolic process
100% of dieters, 1 glass of water stops hunger pangs
#1 trigger of mid day fatigue is dehydration
80% of joint pain sufferers are dehydrated
5 glasses of water per day slashes colon cancer 45% and breast cancer 79%
Health from your nails...
Your finger nails tell much about your health, if you just listen. If you have the following symptoms, set up a check up with your doctor.
If you have horizontally curved white lines on most of your fingers, they may indicate liver or kidney disease.
Extremely soft nails? It maybe thyroid disease.
Fingers around nails puffy? Get checked for an autoimmune disease.
Dark vertical bands? May equal melanoma.
Indentations, pitting or grooves may be a sign of psoriasis.
Thick and yellow nails are probably due to a fungus that is beyond the care of OTC treatments.
Pale or bluish nails could signal poor circulation.
If nails are white with dark rims, could be hepatitis.
If you have horizontally curved white lines on most of your fingers, they may indicate liver or kidney disease.
Extremely soft nails? It maybe thyroid disease.
Fingers around nails puffy? Get checked for an autoimmune disease.
Dark vertical bands? May equal melanoma.
Indentations, pitting or grooves may be a sign of psoriasis.
Thick and yellow nails are probably due to a fungus that is beyond the care of OTC treatments.
Pale or bluish nails could signal poor circulation.
If nails are white with dark rims, could be hepatitis.
Summer snack attack!
52% of Americans spend more then 2 hours per week in the grocery store.. so why not make better choices?
BEST TOPPINGS:
California Sun Dried tomato ketchup
Greek Cream Cheese
Sir Kensingtion mayo
BEST SUMMER POST WORKOUT SNACKS:
Beef jerky
Mini Babybell Mozzarella
Raw almonds
Balance bar
Trail mix
BEST SUMMER PARTY SNACKS:
Veggie chips
Whole grain crackers
Sun chips
BEST SUMMER OFFICE SNACKS:
Fruit snack rolls
Granola bars
6oz. yogurt
BEST SUMMER LATE NIGHT SNACKS:
Bananas
Lite ice cream bar
Popcorn
Frozen yogurt
Apple
BEST SUMMER COCKTAILS
Margarita
Pina Colada
Whit wine Sangria
Strawberry Daiquiri
Mojito
BEST TOPPINGS:
California Sun Dried tomato ketchup
Greek Cream Cheese
Sir Kensingtion mayo
BEST SUMMER POST WORKOUT SNACKS:
Beef jerky
Mini Babybell Mozzarella
Raw almonds
Balance bar
Trail mix
BEST SUMMER PARTY SNACKS:
Veggie chips
Whole grain crackers
Sun chips
BEST SUMMER OFFICE SNACKS:
Fruit snack rolls
Granola bars
6oz. yogurt
BEST SUMMER LATE NIGHT SNACKS:
Bananas
Lite ice cream bar
Popcorn
Frozen yogurt
Apple
BEST SUMMER COCKTAILS
Margarita
Pina Colada
Whit wine Sangria
Strawberry Daiquiri
Mojito
The Thyroid
The thyroid affects body functions such as metabolism, energy levels and heart rate. It also produces hormones which influence every cell and organ in the body.
If the thyroid gets out of wack, so does the entire body. Here are some reasons to see your doctor asap:
Hypothyroidism occurs when the thyroid does not produce enough thyroid hormones. Symptoms include fatigue, depression, forgetfulness, weight gain, and irregular menstrual cycles.
Hyperthyroidism occurs when the thyroid over produces hormones. Symptoms include irritability, nervousness, muscle weakness, weight loss, sleeping issues, vision trouble.
If the thyroid gets out of wack, so does the entire body. Here are some reasons to see your doctor asap:
Hypothyroidism occurs when the thyroid does not produce enough thyroid hormones. Symptoms include fatigue, depression, forgetfulness, weight gain, and irregular menstrual cycles.
Hyperthyroidism occurs when the thyroid over produces hormones. Symptoms include irritability, nervousness, muscle weakness, weight loss, sleeping issues, vision trouble.
Road trip food stops...we all do it..
Its summer and time for road trips! Some times we need food and the fast food joint is there to rescue us from starvation! Here are the best choices while out and about this summer:
CARL'S JR. "Trim It" menu and Charbroiled chicken sandwiches minus the mayo
TACO BELL Chicken hard shell fresco tacos
MC DONALD'S Southwest chicken salad with grilled chicken
WENDY'S Baked potato with a chicken breast or grilled chicken go wrap
STARBUCKS Turkey and swiss sandwich
BURGER KING tendergrill chicken sandwich minus mayo
SUBWAY 6" roast beef on 9-grain with all veggies and mustard
KFC Grilled chicken breast and green beans
CARL'S JR. "Trim It" menu and Charbroiled chicken sandwiches minus the mayo
TACO BELL Chicken hard shell fresco tacos
MC DONALD'S Southwest chicken salad with grilled chicken
WENDY'S Baked potato with a chicken breast or grilled chicken go wrap
STARBUCKS Turkey and swiss sandwich
BURGER KING tendergrill chicken sandwich minus mayo
SUBWAY 6" roast beef on 9-grain with all veggies and mustard
KFC Grilled chicken breast and green beans
Medicinal mushrooms
According to the Hippocrates Institute of West Palm Beach Florida, Fungi have excellent disease fighting qualities.
They boost the immune system, and are complementary treatments for diabetes, multiple sclerosis, Parkinson's disease, chronic fatigue syndrome, and cancer.
In order to achieve these health perks, you will need to take a supplement. Consult with your doctor or pharmacist who can advise you about the appropriate dose and type for your health needs.
They boost the immune system, and are complementary treatments for diabetes, multiple sclerosis, Parkinson's disease, chronic fatigue syndrome, and cancer.
In order to achieve these health perks, you will need to take a supplement. Consult with your doctor or pharmacist who can advise you about the appropriate dose and type for your health needs.
ice or heat, that is the question....
Crossroads when we get an injury, ice or heat?
The first priority is to reduce the inflammation which reduces pain. I find a bag of frozen peas wrapped in a dish towel the best because it conforms quickly to the shape of your area and the towel makes it comfortable. It is recommended to ice affected area aprox 10-30 minutes. After applying ice to the area,gently wrap in a ace bandage and elevate. Repeat this for 3 days then switch to heat for two days. For about 7-10 days after a sprain, rest area as much as possible. These are tricky because the injury feels as though it has healed, but it really has not. Be patient!
The first priority is to reduce the inflammation which reduces pain. I find a bag of frozen peas wrapped in a dish towel the best because it conforms quickly to the shape of your area and the towel makes it comfortable. It is recommended to ice affected area aprox 10-30 minutes. After applying ice to the area,gently wrap in a ace bandage and elevate. Repeat this for 3 days then switch to heat for two days. For about 7-10 days after a sprain, rest area as much as possible. These are tricky because the injury feels as though it has healed, but it really has not. Be patient!
Prep for a marathon
The idea of running is to continue to enjoy it pain and injury free.
7 days before your event, begin to conserve your energy by cutting back on your distance and cleaning up your diet.
Cut out processed foods, carbonated drinks and sugars. Increase your water intake 48 ounces or more.
The day before, preview the course on line and check the weather so you can dress accordingly.
Eat foods you know your body will respond favorably too and skip the pasta.
The morning of, eat a small meal of carbohydrates and protein about two hours before. About 30 minutes before, begin warming up with a 10 minutes brisk walk.
As you run, pace yourself. Every hour or so, consume a snack with carbs and electrolytes, such as sports gel, G2, raisins. Pass up water stations from time to time, too much water causes nausea. Always focus on your body!
After the run, keep moving for about 15 minutes. When you get home, take a cool shower to reduce swelling and stiffness. Drink a protein rich shake to replenish your body and a meal which includes anti-inflammatory foods. Then relax, you earned it!!
7 days before your event, begin to conserve your energy by cutting back on your distance and cleaning up your diet.
Cut out processed foods, carbonated drinks and sugars. Increase your water intake 48 ounces or more.
The day before, preview the course on line and check the weather so you can dress accordingly.
Eat foods you know your body will respond favorably too and skip the pasta.
The morning of, eat a small meal of carbohydrates and protein about two hours before. About 30 minutes before, begin warming up with a 10 minutes brisk walk.
As you run, pace yourself. Every hour or so, consume a snack with carbs and electrolytes, such as sports gel, G2, raisins. Pass up water stations from time to time, too much water causes nausea. Always focus on your body!
After the run, keep moving for about 15 minutes. When you get home, take a cool shower to reduce swelling and stiffness. Drink a protein rich shake to replenish your body and a meal which includes anti-inflammatory foods. Then relax, you earned it!!
New news on supplements..
According to the recent findings from ConsumerLab, the following supplements have added benefits!
COQ1: For congestive heart failure, and possible hypertension.
VITAMIN D: For those who don't get enough sunlight, boosting immune system, potential benefits for backaches, diabetic risks, depression, and cancer.
CALCIUM: For osteoporosis risks and possibly diabetic and blood pressure problems.
FISH OIL: For pain, inflammation, blood pressure problems and helps with concentration.
COQ1: For congestive heart failure, and possible hypertension.
VITAMIN D: For those who don't get enough sunlight, boosting immune system, potential benefits for backaches, diabetic risks, depression, and cancer.
CALCIUM: For osteoporosis risks and possibly diabetic and blood pressure problems.
FISH OIL: For pain, inflammation, blood pressure problems and helps with concentration.
Hydration...
When the weather begins to raise, so should your water intake. Many of you don't know this, but eating certain foods can help dehydrate and re-hydrate your body.
Here are some tips to help your body stay hydrated even if you have issues taking in enough water.
1. Add a pre-workout drink.
2. Choose foods high in water, such as fruits, veggies, chicken and avoiding breads and nuts.
3. Drink about 1 liter of water per day.
Water makes up 65% of your mass. 10% in fat cells, 75% in your muscles, and more then 80% for organ health.
Here are some tips to help your body stay hydrated even if you have issues taking in enough water.
1. Add a pre-workout drink.
2. Choose foods high in water, such as fruits, veggies, chicken and avoiding breads and nuts.
3. Drink about 1 liter of water per day.
Water makes up 65% of your mass. 10% in fat cells, 75% in your muscles, and more then 80% for organ health.
To chill or not to chill...
Wow! for some reason, this info blows me away!
CHILL in fridge:
Syrups
Ripe bananas
Candles
Peanut butter
Room Temp:
Potatoes
Tomatoes
Hot sauce
Bread
Cake
CHILL in fridge:
Syrups
Ripe bananas
Candles
Peanut butter
Room Temp:
Potatoes
Tomatoes
Hot sauce
Bread
Cake
OOOOO....Fishy....
Americans eat an average of 3.5 oz. of fish per week , but we need 8oz. of this nutritious meat per week to reap the health benefits.
When choosing fish always look for these things:
1. The meat of white fish is SPARKLING white with no soft, red, yellow, or brown areas.
2. ALL fish should smell like salt water.
3. Only store fish for 2-3 days and in the place of the fridge which is the coolest.
When choosing fish always look for these things:
1. The meat of white fish is SPARKLING white with no soft, red, yellow, or brown areas.
2. ALL fish should smell like salt water.
3. Only store fish for 2-3 days and in the place of the fridge which is the coolest.
ALLERGIES....
Wow. Did you know that if you suffer from allergies outside, you will most likely react to some foods as well? TRUE!
Main culprits:
GRASS = peaches, celery, tomatoes, melons, oranges
POLLEN = kiwis, apples, pears, peaches, plums, coriander, fennel, parsley, celery, hazelnuts, almonds, cherries
RAGWEED = tomatoes, melons, bananas
For more, see the chart.
Once we notice we are suffering from allergies, we kinda make a few mistakes in our own treatment.
1. We use the wrong remedies. Make sure you are taking the correct medication for the sypmtoms you have.
2. We wait too long for treatment. It's better to avoid hving symptoms in the first place. Try to avoid things and places which trigger yours.
3. We underestimate the effects of allergy symptoms. Allergies can lead to sever fatuiqe and oxygen deprivation. This can effect your job, LIFE and has been linked to car accidents...be careful. Take your allergies seriuosly
Main culprits:
GRASS = peaches, celery, tomatoes, melons, oranges
POLLEN = kiwis, apples, pears, peaches, plums, coriander, fennel, parsley, celery, hazelnuts, almonds, cherries
RAGWEED = tomatoes, melons, bananas
For more, see the chart.
Once we notice we are suffering from allergies, we kinda make a few mistakes in our own treatment.
1. We use the wrong remedies. Make sure you are taking the correct medication for the sypmtoms you have.
2. We wait too long for treatment. It's better to avoid hving symptoms in the first place. Try to avoid things and places which trigger yours.
3. We underestimate the effects of allergy symptoms. Allergies can lead to sever fatuiqe and oxygen deprivation. This can effect your job, LIFE and has been linked to car accidents...be careful. Take your allergies seriuosly
Heartburn....OUCH!!
Heartburn is usually caused by regurgitation of stomach acid. The pain felt in the chest is caused by inflammation of the esophagus.
The trick to combating this issue is finding the foods that trigger it.
COMMON TRIGGERS:
High fat foods
Alcohol
Stress
Acidic foods such as oranges, tomatoes and carbonated drinks
Begin by going down the check list and avoiding those items one at a time for a week until you find what causes your reaction, then avoid those food groups.
Antiacids , elevating the head of your bed 6 inches, and gum chewing help give relief from heartburn, but not having it occur at all should be the goal.
If your heartburn does NOT get better, please, see your health care professional ASAP!!
The trick to combating this issue is finding the foods that trigger it.
COMMON TRIGGERS:
High fat foods
Alcohol
Stress
Acidic foods such as oranges, tomatoes and carbonated drinks
Begin by going down the check list and avoiding those items one at a time for a week until you find what causes your reaction, then avoid those food groups.
Antiacids , elevating the head of your bed 6 inches, and gum chewing help give relief from heartburn, but not having it occur at all should be the goal.
If your heartburn does NOT get better, please, see your health care professional ASAP!!
Pain in the......
Many people suffering from pain are prevented from being able to live the life they dreamed of, and accept the pain.
Chronic pain can last from a few months to a life time and can lead to depression as well as other issues.
Studies show that those suffering from pain for long periods of time develop overly sensitive pain pathways that won't turn off. Prolonged discomfort can damage the nervous system and diminish the bodies ability to stop pain.
Alternative treatments are being shown to help ease chronic pain such as acupuncture and hypnotherapy. New therapies including acutaping, Myofaciilal dysfunction treatment, passive range of motion and joint placement correction, done by Dr. Traci Saba_ Navarro at Zen, have been shown by research to have the highest success rates for pain diminishment.
Chronic pain can last from a few months to a life time and can lead to depression as well as other issues.
Studies show that those suffering from pain for long periods of time develop overly sensitive pain pathways that won't turn off. Prolonged discomfort can damage the nervous system and diminish the bodies ability to stop pain.
Alternative treatments are being shown to help ease chronic pain such as acupuncture and hypnotherapy. New therapies including acutaping, Myofaciilal dysfunction treatment, passive range of motion and joint placement correction, done by Dr. Traci Saba_ Navarro at Zen, have been shown by research to have the highest success rates for pain diminishment.
Vitamin 13...
The body needs 13 different vitamins to function at it's best. So if you are low in any of the below vitamins, here is a list to help boost your health so you can life happy!!
VITAMIN K: onions, cabbage, chili powder
VITAMIN E: almonds, green olives, dried apricots.
VITAMIN B7: salmon, sardines, brown rice, chicken breast, eggs, turkey.
VITAMIN D: cod liver oil, salami, soy milk, tofu, oysters.
VITAMIN C: hot chili peppers, kiwis, kale, mustard greens.
VITAMIN B5: Whey powder, avocados, mushrooms.
VITAMIN B6: lean pork, garlic, hazelnuts.
VITAMIN B9: asparagus, pinto beans, spinach.
VITAMIN A: yams, cantaloupe, paprika, carrots.
VITAMIN B12: beef, cheese, eggs, shellfish.
NIACIN: tuna, bacon.
RIBOFLAVIN: brie, trout, mackerel.
THIAMIN: sesame seeds, pork chops, pecans.
VITAMIN K: onions, cabbage, chili powder
VITAMIN E: almonds, green olives, dried apricots.
VITAMIN B7: salmon, sardines, brown rice, chicken breast, eggs, turkey.
VITAMIN D: cod liver oil, salami, soy milk, tofu, oysters.
VITAMIN C: hot chili peppers, kiwis, kale, mustard greens.
VITAMIN B5: Whey powder, avocados, mushrooms.
VITAMIN B6: lean pork, garlic, hazelnuts.
VITAMIN B9: asparagus, pinto beans, spinach.
VITAMIN A: yams, cantaloupe, paprika, carrots.
VITAMIN B12: beef, cheese, eggs, shellfish.
NIACIN: tuna, bacon.
RIBOFLAVIN: brie, trout, mackerel.
THIAMIN: sesame seeds, pork chops, pecans.
The best desserts.....EVER!!
We all love sweets every now and then, but even when we indulge sparingly, we still set ourselves back. Here are a few desserts which actually help bust through fat when eaten in small serving sizes...enjoy!!
1. Chocolate pudding with raspberries
2. Chocolate cake with marshmellow frosting
3. Brownies with walnuts
4. Chocolate cake topped with banana slices and raspberries, no frosting
5. Strawberries, banana slices and raspberries drizzled with chocolate sauce
1. Chocolate pudding with raspberries
2. Chocolate cake with marshmellow frosting
3. Brownies with walnuts
4. Chocolate cake topped with banana slices and raspberries, no frosting
5. Strawberries, banana slices and raspberries drizzled with chocolate sauce
Two fat enemies...
It's true, what you eat can make your weight loss goals or break them.
Yohimbe and raspberries make the grade all day long!
Yohmbe, an extract from a tree found in Africa, helps fat cells release more fat. It's easy to do, you just pop a pill!! Love easy!!
Raspberries. Not only do they taste great, they increase the rate at which fat is broken down!
Yohimbe and raspberries make the grade all day long!
Yohmbe, an extract from a tree found in Africa, helps fat cells release more fat. It's easy to do, you just pop a pill!! Love easy!!
Raspberries. Not only do they taste great, they increase the rate at which fat is broken down!
Salt substitutes...
As with most things in life, things are not always as they appear. This holds true with salt substitutes as well. Most people with high blood pressure and those who suffer from edema, try to control these issues by using a salt substitute. But did you know, most of them contain potassium chloride which can be harmful in high doses especially for those who have kidney issues.
For people who are generally healthy, keeping sodium levels low makes the heart VERY happy. Here are some ways to improve your overall heath and still keep flavor while eliminating sodium and substitutes.
Use these:
1. Lemon juice
2. Ground pepper
3. Garlic powder
4. Oregano
5. Tarragon
6. Cinnamon
7. Salt-free blands, like Mrs. Dash
8. Cumin
9. Nutmeg
For people who are generally healthy, keeping sodium levels low makes the heart VERY happy. Here are some ways to improve your overall heath and still keep flavor while eliminating sodium and substitutes.
Use these:
1. Lemon juice
2. Ground pepper
3. Garlic powder
4. Oregano
5. Tarragon
6. Cinnamon
7. Salt-free blands, like Mrs. Dash
8. Cumin
9. Nutmeg
The way to PARTY!!
Usually at gatherings and parties, there are several snack foods to choose from and sometimes none of them are healthy. Here is how to turn a horrible situation to a semi-bad one.
If your going to order pizza with friends...or alone...chose a veggie loaded pizza with chicken and/or ham.
There is usually a veggie and fruit plate, load up! his way you will have the will power to pass up the snack try.
Nachos...We all love them! Pick the chips from the bottom of the pile and do NOT scoop the sour cream.
Sandwiches are inexpensive and yummy! Have them on wheat bread, loaded with veggies and lean meats. Skip the condiments.
Dips! Bean, guac and salsa, nothing more.
Chips go hand and hand with dips. Serve no salt tortilla chips, baked potato chips and sun chips.
If your going to order pizza with friends...or alone...chose a veggie loaded pizza with chicken and/or ham.
There is usually a veggie and fruit plate, load up! his way you will have the will power to pass up the snack try.
Nachos...We all love them! Pick the chips from the bottom of the pile and do NOT scoop the sour cream.
Sandwiches are inexpensive and yummy! Have them on wheat bread, loaded with veggies and lean meats. Skip the condiments.
Dips! Bean, guac and salsa, nothing more.
Chips go hand and hand with dips. Serve no salt tortilla chips, baked potato chips and sun chips.
BEST beef choices
1. T-bone
2. Strip steak
3. Tenderloin
4. Tri-tip
5. Top sirloin
6. Bottom round
7. Eye round
8. Round tip
9. Top round
10. Flank
2. Strip steak
3. Tenderloin
4. Tri-tip
5. Top sirloin
6. Bottom round
7. Eye round
8. Round tip
9. Top round
10. Flank
5 things to change your health...NOW!!
Yes, I know. We all want it NOW. So here is the secret to a better, healthy life you can do today and notice a change by next week. I promise, all you have to do it apply these 5 steps....NOW!!
1. If you smoke, quit. Think of something you have wanted to purchase for your self and when you get the urge to purchase cigs...DON'T! Put the cash toward the item...think of all the $$$$ you will save!! This brings us to #2...
2. Save cash! Cutting costs and saving a little for your self helps a person be happy! I'm a person and I know this to be true...first hand!! All work and not having anything to show for it causes depression and stress to build in our life...oh my...lead into #3...
3. Reduce things in your life which cause stress. Although it has been proved stress keeps us healthy, too much and no outlet causes a ton of harm....Treat yourself with some of that saved cash to a massage, dinner for two, a movie, new shoes...ANYTHING which rewards and makes you feel GREAT. Give a friend or close family member a CALL not a text...n to #4...
4. Being around positive and loving people help treat all that ails us...everything! Think of the person you love most, now picture yourself with them and hearing their voice...see?
5. Take control...NOW of how you treat your body by making better choices of the food you feed it and take your self on a walk!!
1. If you smoke, quit. Think of something you have wanted to purchase for your self and when you get the urge to purchase cigs...DON'T! Put the cash toward the item...think of all the $$$$ you will save!! This brings us to #2...
2. Save cash! Cutting costs and saving a little for your self helps a person be happy! I'm a person and I know this to be true...first hand!! All work and not having anything to show for it causes depression and stress to build in our life...oh my...lead into #3...
3. Reduce things in your life which cause stress. Although it has been proved stress keeps us healthy, too much and no outlet causes a ton of harm....Treat yourself with some of that saved cash to a massage, dinner for two, a movie, new shoes...ANYTHING which rewards and makes you feel GREAT. Give a friend or close family member a CALL not a text...n to #4...
4. Being around positive and loving people help treat all that ails us...everything! Think of the person you love most, now picture yourself with them and hearing their voice...see?
5. Take control...NOW of how you treat your body by making better choices of the food you feed it and take your self on a walk!!
The road trip
People often use travel as an excuse not to eat healthy. This is far from the truth. It's all about preparation! In a Take Along cooler, pack fresh fruit and raw veggies, Take-Along cups of different flavors of dressings for dipping. Lunch meats and pita bread. Sliced cheeses and popped popcorn. Raw nuts and granola mixes.Small bottled water and G2 drinks. Squares of dark chocolates and gummy bears.(Just in case, you know!)
Find hotels with refrigerators. Call the front desk to locate the closest grocery store and head on over! You can use the in room coffee maker to heat water for soups and oatmeal.
Find hotels with refrigerators. Call the front desk to locate the closest grocery store and head on over! You can use the in room coffee maker to heat water for soups and oatmeal.
Fat blasting foodz....
The honorable mentions...
1. Fat! Nuts, olives, olive oil, and seeds
2. Fish. Salmon, tuna, mackerel, and sardines
3. Chili peppers....o my!
4. DARK chocolate
5. Green tea with lemon
6. Lean meat. White turkey and chicken, pork and lean cuts of red meat
7. Whole grains. Quinoa, brown rice, and whole grain cereal
The runners up: berries, beans and legumes, grapefruit, apples and coffee
1. Fat! Nuts, olives, olive oil, and seeds
2. Fish. Salmon, tuna, mackerel, and sardines
3. Chili peppers....o my!
4. DARK chocolate
5. Green tea with lemon
6. Lean meat. White turkey and chicken, pork and lean cuts of red meat
7. Whole grains. Quinoa, brown rice, and whole grain cereal
The runners up: berries, beans and legumes, grapefruit, apples and coffee
Why am I still....FAT??!!
Easy answer. There are only four reasons why a body doesn't lose body fat and here they are:
1. You eat too much. Cut back on portions all day.
2. Your not focused when you exercise. If your watching T.V. or reading, chances are your not working hard enough.
3. You are always doing the same thing. Change up everything, even your cardio programs at least every 4 weeks.
4. You are moving incorrectly. If you don't have good form, your not burning calories and are setting yourself up for injury.
1. You eat too much. Cut back on portions all day.
2. Your not focused when you exercise. If your watching T.V. or reading, chances are your not working hard enough.
3. You are always doing the same thing. Change up everything, even your cardio programs at least every 4 weeks.
4. You are moving incorrectly. If you don't have good form, your not burning calories and are setting yourself up for injury.
More food, less calories....WHAT??
That's correct!! All food has an energy-density value, from zero to nine. For weight loss, choose items with energy density numbers below two.
Energy density is calculated by dividing the number of calories by the number of grams in the food item
520 calories divided by 72g= 7
That item would NOT be a good choice!
Now you can make food choosing FUN!!
Energy density is calculated by dividing the number of calories by the number of grams in the food item
520 calories divided by 72g= 7
That item would NOT be a good choice!
Now you can make food choosing FUN!!
Did you know...
A healthy stomach holds 135-200 ounces /7.5 pounds of food at a time? True.
The stomach is a muscle and enlarges and shrinks as we eat.
Those who over eat, stretch the stomach and therefore feel hungry more often and crave more food= gaining more fat.
In order to feel better after expanding the stomach, one must allow it to shrink back to it's normal size by cutting food portions way down over time.
This takes practice and will be uncomfortable for a few days because you will feel hungry pangs. If you give it time, and push through this discomfort....you have made it!
The stomach is a muscle and enlarges and shrinks as we eat.
Those who over eat, stretch the stomach and therefore feel hungry more often and crave more food= gaining more fat.
In order to feel better after expanding the stomach, one must allow it to shrink back to it's normal size by cutting food portions way down over time.
This takes practice and will be uncomfortable for a few days because you will feel hungry pangs. If you give it time, and push through this discomfort....you have made it!
Exercise fights more then just fat!!
Research shows more benefits of moving!! Exercising 20+ minutes per day can prevent over 25 diseases and health conditions later in life!
Daily exercise lowers your risk of:
Breast cancer= 30%
Colon cancer= 40%
Depression= 28%
Heart disease= 50%
Bone breaks and fractures= 41%
Daily exercise lowers your risk of:
Breast cancer= 30%
Colon cancer= 40%
Depression= 28%
Heart disease= 50%
Bone breaks and fractures= 41%
More research on antioxidants...
This is pretty amazing info from new studies that show antioxidants can do pretty much everything!!
1. Ease menopause symptoms
2. Increase sperm counts
3. Help decrease the odds of developing dementia and ALS
4. Increasing the immune system
5. Fighting cancer
Basically, anything that wears on the body, antioxidants ward off!
Best foods to boost your natural production of these wonders are: poultry, carrots, broccoli, apricots and pink grapefruit.
As a rule, choose foods that are brightly or darkly colored.
1. Ease menopause symptoms
2. Increase sperm counts
3. Help decrease the odds of developing dementia and ALS
4. Increasing the immune system
5. Fighting cancer
Basically, anything that wears on the body, antioxidants ward off!
Best foods to boost your natural production of these wonders are: poultry, carrots, broccoli, apricots and pink grapefruit.
As a rule, choose foods that are brightly or darkly colored.
Did you know....
For all you caffeine, coffee and energy drink lovers out there, here is some interesting info!
Research has linked caffeine and coffee to a reduction of various health issues. Here are a few:
1. Many studies have found coffee to lower the rate of Alzheimer's and other forms of dementia among people who consumed 3-5 cups per day. The magic ingredient? Caffeine. It seems to help produce new brain cells.
2. Because caffeine stimulates the central nervous system, it's awesome in the treatment of depression.
3. Most of us have suffered from fatigue a few times during our life, caffeine is awesome as a quick picker upper and is shown to help with staying focused and making better decisions.
Avoid caffeine if it counteracts your prescription meds, have fibrocystic breasts, insomnia.
Research has linked caffeine and coffee to a reduction of various health issues. Here are a few:
1. Many studies have found coffee to lower the rate of Alzheimer's and other forms of dementia among people who consumed 3-5 cups per day. The magic ingredient? Caffeine. It seems to help produce new brain cells.
2. Because caffeine stimulates the central nervous system, it's awesome in the treatment of depression.
3. Most of us have suffered from fatigue a few times during our life, caffeine is awesome as a quick picker upper and is shown to help with staying focused and making better decisions.
Avoid caffeine if it counteracts your prescription meds, have fibrocystic breasts, insomnia.
Meaty DEALS!!
With the economy on the down slide...still, Zen is all about finding ways to be healthy and SAVE MONEY!!
Here are some great ways to cut your grocery bill and not skimp on quality and health!
1. Substitute beef tenderloin for pork tenderloin. Save $9 per pound!!
2. Substitute chicken breast for a whole chicken. Save $1.50 per pound
3. Turkey breast sub for turkey drum sticks...they are more fun anyway!Save $2- per pound.
4. Substitute salmon with mussels or white fish...you'll save a whopping $7- per pound!
5. Rib eye steak is traded for top sirloin! The top is lower in fat as well as $8- cheaper per pound!
6. The best for last!! Over the holidays, grocery stores offer buy one get one free or half price deals on hams, whole turkeys and chickens...invest in a freezer and stock up on money saving deals!!
Here are some great ways to cut your grocery bill and not skimp on quality and health!
1. Substitute beef tenderloin for pork tenderloin. Save $9 per pound!!
2. Substitute chicken breast for a whole chicken. Save $1.50 per pound
3. Turkey breast sub for turkey drum sticks...they are more fun anyway!Save $2- per pound.
4. Substitute salmon with mussels or white fish...you'll save a whopping $7- per pound!
5. Rib eye steak is traded for top sirloin! The top is lower in fat as well as $8- cheaper per pound!
6. The best for last!! Over the holidays, grocery stores offer buy one get one free or half price deals on hams, whole turkeys and chickens...invest in a freezer and stock up on money saving deals!!
Fat burners...not all created equal
Did you know, 54% of all Americans are trying to lose weight? Crazy amount.
I am often asked what I personally use and my opinion as a doctor about fat burners. They are incredible when used correctly by HEALTHY, ACTIVE people!!
I personally use Laxo-Genin. Like most high quality fat burners on the market, this product offers more then just accelerating the core temperature to burn body fat more rapidly. Laxo also helps maintain cravings so you are able to EAT smaller portions and feel satisfied as well as healing properties which allow the body to exercise more often with a higher energy level. This in it's self burns more fat, see the trend?
Avoid fat burners which stimulate the heart and make you not want to eat. Although a boy will lose weight, it will come from healthy tissue lose, not from body fat.
The MOST important thing to know, is you can NOT lose fat with supplementation alone. You MUST be on a clean balanced diet AND workout daily over a LONG period of time. Fat burners HELP you reach your body fat reduction goals more comfortably but should not be relied upon. No matter what anyone tells you, there are no magic pills that will make you lose fat alone. The ONLY way is with consistent diet , exercise and time.
As with any stimulant, talk to your doctor to see if you are safely able to take one. Just because it is "over the counter" does NOT make it safe.
I am often asked what I personally use and my opinion as a doctor about fat burners. They are incredible when used correctly by HEALTHY, ACTIVE people!!
I personally use Laxo-Genin. Like most high quality fat burners on the market, this product offers more then just accelerating the core temperature to burn body fat more rapidly. Laxo also helps maintain cravings so you are able to EAT smaller portions and feel satisfied as well as healing properties which allow the body to exercise more often with a higher energy level. This in it's self burns more fat, see the trend?
Avoid fat burners which stimulate the heart and make you not want to eat. Although a boy will lose weight, it will come from healthy tissue lose, not from body fat.
The MOST important thing to know, is you can NOT lose fat with supplementation alone. You MUST be on a clean balanced diet AND workout daily over a LONG period of time. Fat burners HELP you reach your body fat reduction goals more comfortably but should not be relied upon. No matter what anyone tells you, there are no magic pills that will make you lose fat alone. The ONLY way is with consistent diet , exercise and time.
As with any stimulant, talk to your doctor to see if you are safely able to take one. Just because it is "over the counter" does NOT make it safe.
Oh, protein...what's in a name....
I am often asked "what type of protein should I be taking?". The answer is a question, what are your goals?
Here is a simple break down on the most popular types of protein as of 2012.
SOY PROTEIN:
This type of protein is best taken at night due to the fact it is fast digesting and increases natural growth hormone levels.
EGG WHITE PROTEIN:
Best used in between meals when wanting to GAIN muscle size. Not for those who wish to slim down.
MILK PROTEIN:
PERFECT for pre and post workouts to feed your body the energy it needs to burn fat calories while exercising as well as aide in the healing after!
When choosing a milk protein look for milk protein isolates.
BEEF PROTEIN:
This one is AWESOME for those who are allergic to milk products!! It absorbs and digests very quickly and contains almost no fat!
CASEIN PROTEIN:
Slow digesting protein makes it PERFECT for bedtime. It will give you a steady flow of nutrition while you sleep. Adding Casein to any of the above protein supplements will help you feel full longer and it has been found to enhance muscle regeneration.
Here is a simple break down on the most popular types of protein as of 2012.
SOY PROTEIN:
This type of protein is best taken at night due to the fact it is fast digesting and increases natural growth hormone levels.
EGG WHITE PROTEIN:
Best used in between meals when wanting to GAIN muscle size. Not for those who wish to slim down.
MILK PROTEIN:
PERFECT for pre and post workouts to feed your body the energy it needs to burn fat calories while exercising as well as aide in the healing after!
When choosing a milk protein look for milk protein isolates.
BEEF PROTEIN:
This one is AWESOME for those who are allergic to milk products!! It absorbs and digests very quickly and contains almost no fat!
CASEIN PROTEIN:
Slow digesting protein makes it PERFECT for bedtime. It will give you a steady flow of nutrition while you sleep. Adding Casein to any of the above protein supplements will help you feel full longer and it has been found to enhance muscle regeneration.
FIGHT holiday STRESS!!
Yes, there is a way to eliminate stress from your body....NOT your life! It's pretty easy and quite fun!
1. Watch 15 minutes of a comedy show every night.
2. Stand up TALL! Believe it or not, good posture helps!
3. Drink at least 2 liters of WATER per day.
4. Take Omega's
5. ALWAYS talk about positive things. Practice tuning negative situations into a positive!
6. Stand out side and LISTEN ...
7. Spend time walking your dog.
8. Surround your self with pictures of happy events from your past.
9. EXERCISE 20 minutes DAILY!!!
10. Eat 40 grams of dark chocolate EVERYDAY!!!
11. Do not sleep with your cell or computer in the same room.
12. Drink a hot mug of coffee or tea daily.
13. Take a 30 minute hot bath every week.
14. Breathe deeply.
15.Begin and end your day with thoughts of things you are blessed with.
16. Tell at least one person a day something you like about them.
17. Listen to your body, if your tired, FIND the time to take a nap.
18. If you need to let it out, write down your issues and set aside 30 minutes to vent....them move on to thinking of all the blessings you have!! See the pattern?
19. Set aside an entire DAY for your self. Yes, for you!!! When you are happy, everything seems to work out better!!
1. Watch 15 minutes of a comedy show every night.
2. Stand up TALL! Believe it or not, good posture helps!
3. Drink at least 2 liters of WATER per day.
4. Take Omega's
5. ALWAYS talk about positive things. Practice tuning negative situations into a positive!
6. Stand out side and LISTEN ...
7. Spend time walking your dog.
8. Surround your self with pictures of happy events from your past.
9. EXERCISE 20 minutes DAILY!!!
10. Eat 40 grams of dark chocolate EVERYDAY!!!
11. Do not sleep with your cell or computer in the same room.
12. Drink a hot mug of coffee or tea daily.
13. Take a 30 minute hot bath every week.
14. Breathe deeply.
15.Begin and end your day with thoughts of things you are blessed with.
16. Tell at least one person a day something you like about them.
17. Listen to your body, if your tired, FIND the time to take a nap.
18. If you need to let it out, write down your issues and set aside 30 minutes to vent....them move on to thinking of all the blessings you have!! See the pattern?
19. Set aside an entire DAY for your self. Yes, for you!!! When you are happy, everything seems to work out better!!
OMG!! The germs we find...
A car tune-up can be on the inside as well....and should!!
1. Whip down your steering wheel. There are over 1,000 bacteria griping that wheel per square inch!!!
2. Always carry a cell phone charger....USE IT!!
3. Use actual orange peels to freshen your ride, air fresheners emit a lot of chemicals.
4. Stock your car with snacks. Grab those....drive past the drive-thru!!
1. Whip down your steering wheel. There are over 1,000 bacteria griping that wheel per square inch!!!
2. Always carry a cell phone charger....USE IT!!
3. Use actual orange peels to freshen your ride, air fresheners emit a lot of chemicals.
4. Stock your car with snacks. Grab those....drive past the drive-thru!!
27 weeks to a new life!
Week 1: Eliminate fast and processed foods.
Week 2: Cut out carbonated drinks.
Week 3: Do cardio 3-6 days a week, 20-45 minutes per session.
Week 4: When lifting, mix light and heavy weights.
Week 5: Control your carbs and eat throughout the day.
Week 6: Drink 6oz. of green tea per day.
Week 7: Limit alcohol.
Week 8: Control your stress levels with massage, food, and extra activities.
Week 9: Eat protein with each meal, at least 3 times per day.
Week 10: Get at least 6 hours of sleep per night.
Week 11: Always book your activities so you are accountable to show up...like at ZEN
Week 12: Add foam rollers and self myofaciial release.
Week 13: Drink a lot of water.
Week 14: Take a high quality vitamin.
Week 15: Cut out sauces.
Week 16: Prep and eat all your meals at home.
Week 17: Forget spot reduction. There is no such thing.
Week 18: Start NOW.STOP making excuses
Week 19: Take Omaga-3
Week 20: Listen to your favorite music
Week 21: Change your activities daily.
Week 22: Learn to control your emotions.
Week 23: Always plan ahead
Week 24: Take weekly pictures of your body
Week 25: Always have an active partner
Week 26: Always be consistent
Week 27: PATIENCE!!!!
Week 2: Cut out carbonated drinks.
Week 3: Do cardio 3-6 days a week, 20-45 minutes per session.
Week 4: When lifting, mix light and heavy weights.
Week 5: Control your carbs and eat throughout the day.
Week 6: Drink 6oz. of green tea per day.
Week 7: Limit alcohol.
Week 8: Control your stress levels with massage, food, and extra activities.
Week 9: Eat protein with each meal, at least 3 times per day.
Week 10: Get at least 6 hours of sleep per night.
Week 11: Always book your activities so you are accountable to show up...like at ZEN
Week 12: Add foam rollers and self myofaciial release.
Week 13: Drink a lot of water.
Week 14: Take a high quality vitamin.
Week 15: Cut out sauces.
Week 16: Prep and eat all your meals at home.
Week 17: Forget spot reduction. There is no such thing.
Week 18: Start NOW.STOP making excuses
Week 19: Take Omaga-3
Week 20: Listen to your favorite music
Week 21: Change your activities daily.
Week 22: Learn to control your emotions.
Week 23: Always plan ahead
Week 24: Take weekly pictures of your body
Week 25: Always have an active partner
Week 26: Always be consistent
Week 27: PATIENCE!!!!
Detox diets and cleansing....
The idea behind these "quick result" weight loss programs is to cleanse harmful substances from the body by eliminating many or all foods, usually by drinking liquid concoctions or eating only raw fruits and vegetables. Many times people turn to the aide of laxatives or colon cleansing to clean out the bowl system.
Weight loss occurs with these methods because the body is literally being starved of calories and nutrients it needs to be HEALTHY!!
According to Sutter Community Hospital and other research groups,it has been found that the side effects from these detoxes are: headaches, imbalances in potassium, sodium and blood sugar, malnutrition, and rapid fat gain due to lean tissue atrophy.
The truth is, the liver naturally gets rid of toxins, so such diets are not necessary. Optimum health and permanent weight loss is achieved by regular exercise, balanced diet, proper supplementation, and water consumption. Don't make getting and staying healthy harder then it really is!
Weight loss occurs with these methods because the body is literally being starved of calories and nutrients it needs to be HEALTHY!!
According to Sutter Community Hospital and other research groups,it has been found that the side effects from these detoxes are: headaches, imbalances in potassium, sodium and blood sugar, malnutrition, and rapid fat gain due to lean tissue atrophy.
The truth is, the liver naturally gets rid of toxins, so such diets are not necessary. Optimum health and permanent weight loss is achieved by regular exercise, balanced diet, proper supplementation, and water consumption. Don't make getting and staying healthy harder then it really is!
We love GARLIC
Garlic is a powerful antioxidant with an excellent level of manganese, vitamin B-6, C , thiamin, phosphorous, selenium, calcium and copper. When purchasing garlic, choose plump, dry, firm heads, and store in a cool, dry place. After crushing, allow garlic to sit about 15 minutes to increase it's natural health compounds!
Coffee and Cancer
Research from Sweden shows that drinking coffee regularly helps lower the risk of developing breast cancer, endometrial cancer and prostate cancer!
Just more reason to get your morning coffee fix on! Drink up people!
Just more reason to get your morning coffee fix on! Drink up people!
Sleep what ails you...
We talk a lot about sleep. It is the most important thing you can do for your body!
Getting a good night's sleep boosts energy levels, helps one think clearly, maintains weight loss and lowers the risk for almost every type of illness!
Lack of sleep is associated directly with weight gain, depression, other mood disorders, stress related illnesses....just to name a few!
here are some tips to improve your sleep:
1. Do NOT take a nap after 3pm
2. Exercise regularly, 4-5 times per week
3. Make a To-Do list to empty your mind and reduce anxiety
4. Go to sleep and wake up at the same time daily
5. Spend time daily in natural light
6. Avoid caffeine and alcohol at least three hours before you are ready to sleep
Getting a good night's sleep boosts energy levels, helps one think clearly, maintains weight loss and lowers the risk for almost every type of illness!
Lack of sleep is associated directly with weight gain, depression, other mood disorders, stress related illnesses....just to name a few!
here are some tips to improve your sleep:
1. Do NOT take a nap after 3pm
2. Exercise regularly, 4-5 times per week
3. Make a To-Do list to empty your mind and reduce anxiety
4. Go to sleep and wake up at the same time daily
5. Spend time daily in natural light
6. Avoid caffeine and alcohol at least three hours before you are ready to sleep
BEST mixed drinks!!
Every once in a while it's fun to share a drink with friends...but let's face it, drinking expands the waist line, a lot and quickly.
Jose Cuervo Wild Berry and Classic Lime Light Maragrita mix made with Jose Cuervo Gold Tequila only has 95 calories per serving!! Serve with NO salt.
Jose Cuervo Wild Berry and Classic Lime Light Maragrita mix made with Jose Cuervo Gold Tequila only has 95 calories per serving!! Serve with NO salt.
Before and after workout snacks...
You must have energy before you are active and food to replenish your body after! The best choice is a complete meal, but for most of us this is not an option. If you are one of the "most of us", here are some great choices!
1. Luna bars...these are super tasty...just ONE!
2. Natural string cheese.
3. Natural beef jerky.
4. Clif bars..again, these taste like candy, only one bar!
5. 1/2 cup of trail mix.
6. Balance bars...yum..
7. Smart protein bars.
1. Luna bars...these are super tasty...just ONE!
2. Natural string cheese.
3. Natural beef jerky.
4. Clif bars..again, these taste like candy, only one bar!
5. 1/2 cup of trail mix.
6. Balance bars...yum..
7. Smart protein bars.
BEST snacks before bed
Yes! Before bed!! Your body doesn't stop working because the clock strikes 6pm! If your hungry, you need to give your body calories to help it repair...especially at night!
Most importantly, we all get cravings and sometimes just can't help it! It's total calories consumed that makes us fat, so if you MUST snack in bed, here are the perfect choices to help your waist line not grow over night!!
1. Newman's organic oatmeal cookies. Serving size, 5 cookies.
2. Nestle Skinny Cow milk cholcolate dreamy clusters. Serving size, 1 pouch.
3. Almond dream vanilla lil' dreamers ice cream bars. Serving size, one bar.
4. Kozy Shack chocolate pudding cups. Serving size, 1 cup.
5. Whole Fruit black cherry frozen fruit bars. Serving size, 1 bar.
6. Kashi zesty salsa pita chips. Serving size, 11 crisps.
7. Angie's white cheddar kettle corn. Serving size, 2 2/3 cup.
Most importantly, we all get cravings and sometimes just can't help it! It's total calories consumed that makes us fat, so if you MUST snack in bed, here are the perfect choices to help your waist line not grow over night!!
1. Newman's organic oatmeal cookies. Serving size, 5 cookies.
2. Nestle Skinny Cow milk cholcolate dreamy clusters. Serving size, 1 pouch.
3. Almond dream vanilla lil' dreamers ice cream bars. Serving size, one bar.
4. Kozy Shack chocolate pudding cups. Serving size, 1 cup.
5. Whole Fruit black cherry frozen fruit bars. Serving size, 1 bar.
6. Kashi zesty salsa pita chips. Serving size, 11 crisps.
7. Angie's white cheddar kettle corn. Serving size, 2 2/3 cup.
Energy
When is the best time to take and what is the best energy replenishing supplement?
Athletes and weekend warriors should look towards energy replenishing supplements during high intensity activities.
Normally active people should consume these supplements if they feel dehydrated, muscle cramping, or can not get satisfied with water.
The best choices are:
1. Gatorade G Series Energy Chew.
2. Gatorade sports drink...ONE serving.
3. GU Energy Gel
4. PINK colored Vitamin Water
5. Jelly Belly Extreme Sport Beans.
All of the items above are perfect for running as well and transfer energy the fastest! BTW, they all taste great as well! ;)
Athletes and weekend warriors should look towards energy replenishing supplements during high intensity activities.
Normally active people should consume these supplements if they feel dehydrated, muscle cramping, or can not get satisfied with water.
The best choices are:
1. Gatorade G Series Energy Chew.
2. Gatorade sports drink...ONE serving.
3. GU Energy Gel
4. PINK colored Vitamin Water
5. Jelly Belly Extreme Sport Beans.
All of the items above are perfect for running as well and transfer energy the fastest! BTW, they all taste great as well! ;)
NO more CRAVINGS!!
Are you ready for the easiest way to change your life?
Change the way you think and what you say in conjunction with the choices you make regarding food!
Instead of saying "I CAN'T eat it", say "I DON'T eat it."
Try this for one week and see what happens to your waist line...you won't believe your pants!
Change the way you think and what you say in conjunction with the choices you make regarding food!
Instead of saying "I CAN'T eat it", say "I DON'T eat it."
Try this for one week and see what happens to your waist line...you won't believe your pants!
FIX tight and sore muscles!!
We all suffer from tight and sore muscles at some point in our life, especially if we spend a lot of time sitting at a desk or in our cars.
Tight muscles are one of the leading causes of low back pain and head aches....which leads to poor posture.
Here are some steps to do on a daily basis if you are one of the many sufferers;
1. Using a rolling pin, gently roll over the sore area.
2. If the area is VERY sore, apply ice, then try rolling again.
3. Gently stretch area and hold 20 seconds.
4. Drink green tea and 2- 8oz. glasses of water!
Tight muscles are one of the leading causes of low back pain and head aches....which leads to poor posture.
Here are some steps to do on a daily basis if you are one of the many sufferers;
1. Using a rolling pin, gently roll over the sore area.
2. If the area is VERY sore, apply ice, then try rolling again.
3. Gently stretch area and hold 20 seconds.
4. Drink green tea and 2- 8oz. glasses of water!
Exercise... fountain of YOUTH!!
Seriously...MORE research proves resistant exercise not only lowers your risk of developing heart disease, breast cancer, and having stroke, but also declines the risk of developing dementia!! Keep moving people!! Woop!!
Drink protein...
WOW! To maintain healthy organs, muscle and bone density, increase your protein intake, especially before and after exercise!
Those over the age of 55 need more protein to maintain health, so drink up a protein shake!
Shakes are easy to carry with you on the go and quick blend for a meal during the day! If you are hungry after dinner, drink a protein shake! It's good for your insides and your waist line!
Those over the age of 55 need more protein to maintain health, so drink up a protein shake!
Shakes are easy to carry with you on the go and quick blend for a meal during the day! If you are hungry after dinner, drink a protein shake! It's good for your insides and your waist line!
Did you know...unhealthy behaviors contagious?
This is too true...and sad...just like second hand smoke, these habits are transferable as well...
STRESS!! Yes, you can catch it like a cold! Being around those who are stressed out often cause the people around them to have spikes in THEIR blood pressure and heart rates! It also can cause you to be at risk for insomnia, muscle tension, and depression...it's not even your stress, no fair!
SNORING! You must have a full night of sleep for your body to mend damaged cells, make memories, and heal the immune system. Sleeping with someone who snores interrupts the sleep cycle resulting in headaches, falling asleep at the wheel, irritability, and memory issues. Try starting in the same bed, but each ending in a different room, for health sake!
WEIGHT GAIN! Hanging around chubby friends...even family members increases your chance of gaining weight to 57%! This does not mean to dump your friends, just help them get back on track! Studies also show, friends that move together, stay together and are more successful to become healthy!!
STRESS!! Yes, you can catch it like a cold! Being around those who are stressed out often cause the people around them to have spikes in THEIR blood pressure and heart rates! It also can cause you to be at risk for insomnia, muscle tension, and depression...it's not even your stress, no fair!
SNORING! You must have a full night of sleep for your body to mend damaged cells, make memories, and heal the immune system. Sleeping with someone who snores interrupts the sleep cycle resulting in headaches, falling asleep at the wheel, irritability, and memory issues. Try starting in the same bed, but each ending in a different room, for health sake!
WEIGHT GAIN! Hanging around chubby friends...even family members increases your chance of gaining weight to 57%! This does not mean to dump your friends, just help them get back on track! Studies also show, friends that move together, stay together and are more successful to become healthy!!
Did you know..elliptical...
Here's a great workout to do on your elliptical..and it's a lot less effort then you think!
10 minutes moderate speed
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
10 minutes cool down
Time will fly by, have fun!
10 minutes moderate speed
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
10 minutes cool down
Time will fly by, have fun!
Did you know...exercise and migraines...
People who suffer from migraines know how horrible they can be. Usually people try to control them with medication. Recent studies have shown some very cool outcomes!
Researchers from the International Journal of Headache found that daily exercise is just as effective as medication and relaxation techniques in the reduction of these monster headaches...cost less and has much more health benefits!!Just one more reason to keep moving!!
Researchers from the International Journal of Headache found that daily exercise is just as effective as medication and relaxation techniques in the reduction of these monster headaches...cost less and has much more health benefits!!Just one more reason to keep moving!!
Happy meals!
Research shows that eating certain foods keep hormones and brain chemicals balanced. This results in less stress!! Below is the feel good food list!
1. Yellow bell peppers. They inhibit the stress hormone cortisol.
Yellow have the highest, then red and lastly green.
2. Walnuts
3. Chickpeas
4. Sardines
5. Avocados
6. sunflower seeds
1. Yellow bell peppers. They inhibit the stress hormone cortisol.
Yellow have the highest, then red and lastly green.
2. Walnuts
3. Chickpeas
4. Sardines
5. Avocados
6. sunflower seeds
Did you know...ice bath is best!
Here's something new! According to studies done in Northern Ireland, when you are suffering from sore muscles, soaking in a cold tub is more effective then stretching. The amount of time that should be spent per session is 5-20 minutes and should be used sparingly. In addition to ice soaking, massage and ibuprofen are next on the list. These three treatments for inflammation are awesome because there is no room for injury as there is from incorrect corrective stretching!
Did you know...calories burned
A study done at San Francisco State proved the already known f by Sports Medical Doctors and Coaches, fact that the calories shown to be burned on cardio equipment is far from true.
There is a difference of 11-15% calories burned from the ACTUAL amount. This may not sound like much, but over time it equals POUNDS of fat NOT burned!!
Use the numbers shown on your machine of choice as a guide line of how hard you are pushing your self at each session. For example, if you do a 30 minute session on the treadmill and the screen reads you have burned 287 calories, make a note of that number. This is your starting point. At your next 30 minute treadmill session, try and reach a higher calorie burned number. This will insure you are pushing your self more each time., just be wise about how hard you push!!
There is a difference of 11-15% calories burned from the ACTUAL amount. This may not sound like much, but over time it equals POUNDS of fat NOT burned!!
Use the numbers shown on your machine of choice as a guide line of how hard you are pushing your self at each session. For example, if you do a 30 minute session on the treadmill and the screen reads you have burned 287 calories, make a note of that number. This is your starting point. At your next 30 minute treadmill session, try and reach a higher calorie burned number. This will insure you are pushing your self more each time., just be wise about how hard you push!!
Did you know....age..
Resent studies from the American College of Sports Medicine has found that people between the ages of 50 and 70 lose 30 percent of muscle strength....BUT, age is only a number! We have been brain washed to believe that as we age we become frail!! This is NOT true!!
The study also found that this strength lose can be countered by consistent training with weights!!
Face it, we get BETTER with age...it's all how we work it! ;)
The study also found that this strength lose can be countered by consistent training with weights!!
Face it, we get BETTER with age...it's all how we work it! ;)
Did you know..lack of sleep makes you fat?
That's a scary thought! Research at Harvard Medical School discovered that drowsiness can impair the prefrontal cortex, the decision- making part of the brain...
Help stop unhealthy cravings and binge eating by getting more sleep at night!
Help stop unhealthy cravings and binge eating by getting more sleep at night!
Did you know...Heat injury
To prevent heat injury: stay hydrated with water, wear appropriate clothing that allows your body to breathe, lower your intensity levels when outside or in a place which is hotter then 70 degrees. Most importantly, give your body 10-14 days to acclimatize to the new environment.
Some times that last one is difficult, especially if you are on vacation and won't be in that climate that long. If this is the case, avoid vigorous training outside when temperatures are above 90 degrees. Have fun and be smart!
Some times that last one is difficult, especially if you are on vacation and won't be in that climate that long. If this is the case, avoid vigorous training outside when temperatures are above 90 degrees. Have fun and be smart!
Did you know....allergies, bacteria and viruses...oh my!
Wow, your about to read some sick stuff! Not only are allergies flying around in the air, they are also stuck in the stuff we use at home, along with bacteria.
Here is how to clean up and hopefully minimize your allergy discomfort at home.
Most people are allergic to molds. It is around us more then we know because we can not see some of it.
1. Clean all the inside mirrors and windows in your home. If you take your finger and swipe a window, there may be a film on it. This could be mold and dust build up...Windex it!!
2. Towels can hold the cold and flu virus as well as dust mites. Wash towels at least once a week in the hottest setting. If your towels smell musty even after washing..toss them. MOLD.
3.Shower curtains hold molds that can cause asthma attacks. Scrub them weekly with products containing hydrogen peroxide or citrus oils. If the mold does not come off, toss it.
Here is how to clean up and hopefully minimize your allergy discomfort at home.
Most people are allergic to molds. It is around us more then we know because we can not see some of it.
1. Clean all the inside mirrors and windows in your home. If you take your finger and swipe a window, there may be a film on it. This could be mold and dust build up...Windex it!!
2. Towels can hold the cold and flu virus as well as dust mites. Wash towels at least once a week in the hottest setting. If your towels smell musty even after washing..toss them. MOLD.
3.Shower curtains hold molds that can cause asthma attacks. Scrub them weekly with products containing hydrogen peroxide or citrus oils. If the mold does not come off, toss it.
Did you know... you can lose another pound??
Everybody gets stuck! What to do?? That's the easiest answer that every body can do...NOW!!
1. Be realistic with all your goals. If you are looking to accomplish goal C before going through A and B, you WILL fail and need to start again.
Create an out line of what you wish to feel and look like, then all the steps to get it done! Then DO it!
2. Change up your activities so you will look forward to them. Zen is a perfect place for just that. Every day we do something new and exciting! Follow us on Facebook Check In and see whats going on!
3. Eat foods you enjoy. Do NOT focus on DIET!! You WILL fail. Eat smaller portions and be consistent. It takes weeks, even months to see the results. Remember, even though you're not seeing them, doesn't mean they are not happening!
4. Have fun with the things you are doing to make your life better and look forward to feeling better every day.
1. Be realistic with all your goals. If you are looking to accomplish goal C before going through A and B, you WILL fail and need to start again.
Create an out line of what you wish to feel and look like, then all the steps to get it done! Then DO it!
2. Change up your activities so you will look forward to them. Zen is a perfect place for just that. Every day we do something new and exciting! Follow us on Facebook Check In and see whats going on!
3. Eat foods you enjoy. Do NOT focus on DIET!! You WILL fail. Eat smaller portions and be consistent. It takes weeks, even months to see the results. Remember, even though you're not seeing them, doesn't mean they are not happening!
4. Have fun with the things you are doing to make your life better and look forward to feeling better every day.
Did you know...8 tips for more energy
It's a daily grind. We all must work twice as hard just to maintain life and keep our heads above water. When we begin to feel run down, our body is suffering...then we become ill. Here are some easy ways to get and stay healthy....and be ENERGIZED!!
1. SLEEP!! Yes, this is the most important. Stress is the number one cause of losing sleep. Try this combo: 10mg melatonin and a minimum of 1500mg total of calcium and magnesium.
Zen carries a product called Diced which helps the body fall into a deep, restful slumber, and increases the bodies healing potential. Diced also burns body fat while you are sleeping!
2. Stay hydrated. Even slight dehydration lowers mental performance.
3. Stay active. Any type of exercise increases energy levels and continues to do so all day! Most importantly, reduces stress.
4. Eat balanced meals. When your body has the nutrition it needs to function correctly, you can think better, feel stronger and be happier. So do not skip meals. Eat small all day..even snacks.
5. Avoid big meals.
6. Never skip breakfast. You need the calories to produce energy to get you going. Breakfast also helps with weight loss and mental clarity.
7. Get your body fat down. Being at a healthy weight cuts back on how hard your body has to work just to move you.
8. Avoid sugars and carbonated drinks. Sugar eaten alone gives you an insulin spike and you become sleepy when you come down. Carbonated drinks break down healthy tissue and can make you weak over time.
1. SLEEP!! Yes, this is the most important. Stress is the number one cause of losing sleep. Try this combo: 10mg melatonin and a minimum of 1500mg total of calcium and magnesium.
Zen carries a product called Diced which helps the body fall into a deep, restful slumber, and increases the bodies healing potential. Diced also burns body fat while you are sleeping!
2. Stay hydrated. Even slight dehydration lowers mental performance.
3. Stay active. Any type of exercise increases energy levels and continues to do so all day! Most importantly, reduces stress.
4. Eat balanced meals. When your body has the nutrition it needs to function correctly, you can think better, feel stronger and be happier. So do not skip meals. Eat small all day..even snacks.
5. Avoid big meals.
6. Never skip breakfast. You need the calories to produce energy to get you going. Breakfast also helps with weight loss and mental clarity.
7. Get your body fat down. Being at a healthy weight cuts back on how hard your body has to work just to move you.
8. Avoid sugars and carbonated drinks. Sugar eaten alone gives you an insulin spike and you become sleepy when you come down. Carbonated drinks break down healthy tissue and can make you weak over time.
Did you know..best stadium foodies!
It's summer ball park time! EVERYTHING tastes better at the park! Here are the best choices when your watching the game!
1. Cotton candy
2. Pretzel with no salt
3. Hot dog with ketchup and mustard
4. Grilled chicken sandwich, half bun with lettuce
5. Ice tea or bottled water
6. Lite beer...well......it's going to happen...
1. Cotton candy
2. Pretzel with no salt
3. Hot dog with ketchup and mustard
4. Grilled chicken sandwich, half bun with lettuce
5. Ice tea or bottled water
6. Lite beer...well......it's going to happen...
Did you know..how to add years to your life!
We all would like to live a long life...but healthy long lives!! Quality is more important then quantity!! Here are a few easy things to begin doing NOW to help you achieve a long, happy, healthy life!
1. Exercise!! Daily activity adds 4 years to your life span.
2. Stop smoking. Quilting this habit can add up to 10 more years!! WOW!
3. Keep your weight down to a healthy number...adds 1.3 years!
4. Control blood pressure, eat foods low in salt and cut down on alcohol...adds up to 5 more years!
5. Eat a balance diet...don't skip meals!
6. Take control and monitor your diabetes.
1. Exercise!! Daily activity adds 4 years to your life span.
2. Stop smoking. Quilting this habit can add up to 10 more years!! WOW!
3. Keep your weight down to a healthy number...adds 1.3 years!
4. Control blood pressure, eat foods low in salt and cut down on alcohol...adds up to 5 more years!
5. Eat a balance diet...don't skip meals!
6. Take control and monitor your diabetes.
Did you know...the skinny on CHOCOLATE!!
Poor chocolate! Every one always picks on you!! Telling you your bad and will make us fat!
Well I'm here to tell the world the truth!!
MILK chocolate has the fewest flavanols out of all the family. If you love it, like i do, choose bars that have 40% or more levels of cacao.
WHITE as the LEAST nutritious value of all because it has NO cacao at all.
DARK is the best choice of all the chocolates. Go with bars containing 70% or more.
Once you have your taste buds dialed in to how dark of a chocolate you can handle, make sure it's lagit! Check the label, cocoa butter should be one of the first ingredients. Avoid it if the first listed are: corn syrup, cane sugar, or whole milk.
Well I'm here to tell the world the truth!!
MILK chocolate has the fewest flavanols out of all the family. If you love it, like i do, choose bars that have 40% or more levels of cacao.
WHITE as the LEAST nutritious value of all because it has NO cacao at all.
DARK is the best choice of all the chocolates. Go with bars containing 70% or more.
Once you have your taste buds dialed in to how dark of a chocolate you can handle, make sure it's lagit! Check the label, cocoa butter should be one of the first ingredients. Avoid it if the first listed are: corn syrup, cane sugar, or whole milk.
Did you know....Happy, long life!
Life is hard. There are little things we can ALL do to improve our health and be happy! Studies have shown that happy people live longer and healthier lives!
Here are a few things you can do and notice immediate happiness!!
1. Reduce your stress levels! Stress is caused by things one can not control...learn to let it go!! We can only be responsible for our actions. Stress also causes the production of free radicals to amplify which lowers the immune system and is linked to premature aging.
Obviously we can not lock our self away from the world, so try deep breathing, visualization or meditation.
2. Exercise daily! At least 15 minutes per day is all you need! Exercise increases the body's production of antioxidant substances and boosts immune function.
3. Laugh!!! OMG! Research shows laughter releases the body's natural opiates into the blood stream, improving your mood and instantly reduces stress!
Here are a few things you can do and notice immediate happiness!!
1. Reduce your stress levels! Stress is caused by things one can not control...learn to let it go!! We can only be responsible for our actions. Stress also causes the production of free radicals to amplify which lowers the immune system and is linked to premature aging.
Obviously we can not lock our self away from the world, so try deep breathing, visualization or meditation.
2. Exercise daily! At least 15 minutes per day is all you need! Exercise increases the body's production of antioxidant substances and boosts immune function.
3. Laugh!!! OMG! Research shows laughter releases the body's natural opiates into the blood stream, improving your mood and instantly reduces stress!
Did you know ... slowing down cancer
If you have been diagnosed or your family has a history of cancer, here are some tips that have been proven to slow down or help avoid the activation of cancerous cell growth.
If you have cancer, do these steps in addition to traditional pharmaceutical drugs, surgery and therapies.
CUT FAT. Studies have shown that dietary fat intake and cancer are related. Eat a diet composed of less then 30% fats, and choose unsaturated fats such as olive oil and canola oils.
EAT FRESH FOODS. Try to consume fresh or frozen foods. Eating foods out of cans or jars can contain contaminants. Avoid foods raised and grown with chemical pesticides, hormones or drugs.
INTAKE OMEGAS-6/OMEGA-3. These fats seem to protect the body. Eat lot's of sardines, salmon, and take a supplement called EFA found at Zen.
EFA has been shown to contain anti-cancer properties, and is a super antioxidant.
Avoid foods made with vegetable oils like corn and soy.
FIBER. Up your fiber intake by eating one big dark green salad every day, breakfast with slow-cooked oatmeal, and switch to whole grains.
ANTIOXIDANTS. This is the most important! Free-radical damage to DNA has been linked to many cancers. EFA is a great way to supplement your antioxidant levels!!
In addition, eat lots of leafy greens and deep colored fruits, like berries!
If you have cancer, do these steps in addition to traditional pharmaceutical drugs, surgery and therapies.
CUT FAT. Studies have shown that dietary fat intake and cancer are related. Eat a diet composed of less then 30% fats, and choose unsaturated fats such as olive oil and canola oils.
EAT FRESH FOODS. Try to consume fresh or frozen foods. Eating foods out of cans or jars can contain contaminants. Avoid foods raised and grown with chemical pesticides, hormones or drugs.
INTAKE OMEGAS-6/OMEGA-3. These fats seem to protect the body. Eat lot's of sardines, salmon, and take a supplement called EFA found at Zen.
EFA has been shown to contain anti-cancer properties, and is a super antioxidant.
Avoid foods made with vegetable oils like corn and soy.
FIBER. Up your fiber intake by eating one big dark green salad every day, breakfast with slow-cooked oatmeal, and switch to whole grains.
ANTIOXIDANTS. This is the most important! Free-radical damage to DNA has been linked to many cancers. EFA is a great way to supplement your antioxidant levels!!
In addition, eat lots of leafy greens and deep colored fruits, like berries!
Did you know...summer
Rising summer temperatures can lead to irritating health issues.
!. Headaches become more common during heat waves. As the temperature climbs, the heat makes blood vessels in your skull expand and press up against nerve endings.
To fix this, drink a large glass of water and move to a cooler area. Stay hydrated and wear sunglasses outside.
2. Heat triggers rosacea. This is a condition which causes blood vessels to dilate.
To fix this, cool down. Move next to an air-conditioner, splash water on your face, use a fan, drink a cold glass of water, better yet....jump in a pool!
!. Headaches become more common during heat waves. As the temperature climbs, the heat makes blood vessels in your skull expand and press up against nerve endings.
To fix this, drink a large glass of water and move to a cooler area. Stay hydrated and wear sunglasses outside.
2. Heat triggers rosacea. This is a condition which causes blood vessels to dilate.
To fix this, cool down. Move next to an air-conditioner, splash water on your face, use a fan, drink a cold glass of water, better yet....jump in a pool!
Did you know...vegetables
The word vegetable usually means an edible plant other then a sweet fruit or seeds.
The nutritional content varies, and generally vegetables contain little or no protein or fat. They also have varying amounts of vitamins, minerals, fiber, and carbohydrates and when eaten as part of a meal, slow down the digestion process making us feel full longer.
Most importantly, vegetables contain great variety of antioxidants, antibacterial, antifungal and antiviral properties which help lower the risk of heart disease, type 2 diabetes, and protect against some cancers as well as decrease bone loss!! WOW!!
Some examples of these super veggies are:
Spinach, romaine lettuce, turnips, peppers, leeks, cabbage, asparagus, eggplant, kale, and zucchini!
The nutritional content varies, and generally vegetables contain little or no protein or fat. They also have varying amounts of vitamins, minerals, fiber, and carbohydrates and when eaten as part of a meal, slow down the digestion process making us feel full longer.
Most importantly, vegetables contain great variety of antioxidants, antibacterial, antifungal and antiviral properties which help lower the risk of heart disease, type 2 diabetes, and protect against some cancers as well as decrease bone loss!! WOW!!
Some examples of these super veggies are:
Spinach, romaine lettuce, turnips, peppers, leeks, cabbage, asparagus, eggplant, kale, and zucchini!
Did you know...snack calorie attack!!
Snacking is NOT bad! It's eating EXTRA snacks that bites us in the.... well, you know where!!
Keep this in mind when you are about to over snack. This is what you will have to do to burn off these extra calories:
* 1 oz. crackers.. you will need to ride on a bike 26 minutes to burn these off!
*One snack pack, 2.225 oz. of gummy fruit snacks...look at climbing stairs for 25 extra minutes to get these guys off!
* A 6 pack of peanut butter sandwich crackers....WOW!! Block out time for a 76 minutes class of Yoga!
* 1 oz. bag of chocolate and nut trail mix.. OMG!! 17 minutes of jumping jacks...No need to say more, I'll take the gummy snacks please!
* 1 oz bag of potato chips will give you 46 minutes in the gym lifting weights..with NO break!!
* 1 oz. of corn chips... Not too bad! 20 minutes in the pool swimming!
* A box of animal crackers...one of my fav snacks and sports!! 35 minutes of surfing!! Now this one is a win, win!!
* Chocolate coated candy in a 1.7 oz. bag, 60 minutes of walking.
* 1.5 oz milk chocolate candy bar...28 minutes of dancing....I just found my Saturday night binge!!
Now that things are in perspective, you can pick and choose what you would like to eat more of and plan accordingly!! Have fun!! I know I will!!
Keep this in mind when you are about to over snack. This is what you will have to do to burn off these extra calories:
* 1 oz. crackers.. you will need to ride on a bike 26 minutes to burn these off!
*One snack pack, 2.225 oz. of gummy fruit snacks...look at climbing stairs for 25 extra minutes to get these guys off!
* A 6 pack of peanut butter sandwich crackers....WOW!! Block out time for a 76 minutes class of Yoga!
* 1 oz. bag of chocolate and nut trail mix.. OMG!! 17 minutes of jumping jacks...No need to say more, I'll take the gummy snacks please!
* 1 oz bag of potato chips will give you 46 minutes in the gym lifting weights..with NO break!!
* 1 oz. of corn chips... Not too bad! 20 minutes in the pool swimming!
* A box of animal crackers...one of my fav snacks and sports!! 35 minutes of surfing!! Now this one is a win, win!!
* Chocolate coated candy in a 1.7 oz. bag, 60 minutes of walking.
* 1.5 oz milk chocolate candy bar...28 minutes of dancing....I just found my Saturday night binge!!
Now that things are in perspective, you can pick and choose what you would like to eat more of and plan accordingly!! Have fun!! I know I will!!
Did you know...not enough..
30% of women between the ages of 20 to 40 don't get enough protein.
Pretty bad... EAT meat people!! It's what's for breakfast, lunch and dinner!!
Pretty bad... EAT meat people!! It's what's for breakfast, lunch and dinner!!
Did you know...UTI's
Urinary track infections are more common then you may think, especially in women.
They are caused by bacteria build up in the urinary track and sometimes get so bad, can go to the kidney and cause kidney infection.
Contrary to what we have ALL been told, drinking cranberry juice to cure UTI's is not true. Juice actually increases the growth of the bacteria and makes it worse and last longer.
Here are the things EVERY woman should have on had at ALL times and to do daily for prevention:
1. AZO cranberry pills, use when you begin to get symptoms and follow directions on box.
2. Cystex UTI treatment. Use when get symptoms and follow directions on box.
3. Bottles of water. Drink 8+ 8oz. glasses of WATER only, daily.
4. Cranberry pills. Take recommended dose, twice daily, once in the morning and once at night for prevention.
Remember, if you don't get well within the time recommended on the Cystex box, see you doctor, or if your symptoms worsen or don't match those of UTI's.
They are caused by bacteria build up in the urinary track and sometimes get so bad, can go to the kidney and cause kidney infection.
Contrary to what we have ALL been told, drinking cranberry juice to cure UTI's is not true. Juice actually increases the growth of the bacteria and makes it worse and last longer.
Here are the things EVERY woman should have on had at ALL times and to do daily for prevention:
1. AZO cranberry pills, use when you begin to get symptoms and follow directions on box.
2. Cystex UTI treatment. Use when get symptoms and follow directions on box.
3. Bottles of water. Drink 8+ 8oz. glasses of WATER only, daily.
4. Cranberry pills. Take recommended dose, twice daily, once in the morning and once at night for prevention.
Remember, if you don't get well within the time recommended on the Cystex box, see you doctor, or if your symptoms worsen or don't match those of UTI's.
Did you know..Your immunity
If your in need of an immunity boost, here's a few pointers to keep you healthy and if you do get ill, you will recover more quickly!
LEAN BEEF: It has a lot of Zinc keeps your blood cells healthy and strong. A serving of 3.5oz. of lean beef provides up to 70% of your daily needs!
BERRIES: All berries help defend the body against infection!
ORANGE VEGETABLES: Full of Beta-carotene that boosts immunity with vitamin A!!
Eat these foods all year round so you STAY healthy!!
LEAN BEEF: It has a lot of Zinc keeps your blood cells healthy and strong. A serving of 3.5oz. of lean beef provides up to 70% of your daily needs!
BERRIES: All berries help defend the body against infection!
ORANGE VEGETABLES: Full of Beta-carotene that boosts immunity with vitamin A!!
Eat these foods all year round so you STAY healthy!!
Did you know... health numbers
Knowing what your blood pressure, cholesterol levels, blood sugars and body mass index numbers are adds up to how healthy you REALLY are!
BLOOD PRESSURE: goal numbers should be 120/80
Blood pressure is the force of your blood pushing against the walls of the arteries. If your BP is too high, it can weaken or enlarge the heart, and narrow the arteries.
CHOLESTEROL: goal number is less then 200 mg/dL total
Cholesterol is the fatty substance found in your body's cells used to make vitamins and hormones. Too much cholesterol can lead to plaque buildup inside your blood vessels and harden the arteries.
BLOOD SUGAR: goal numbers are up to 100mg/dL.
Your body breaks down food into glucose, which is used for energy.
BODY MASS INDEX (BMI): goal numbers 18.5 to 24.9
BMI is a weight-height calculation which helps determine if you are overweight or obese.
If any or all of your numbers are too high, here are a few ways to help get them down to a healthy level:
1. Eat a balanced diet
2. Exercise
3. Limit alcohol to one drink per day
4. Quit smoking
BLOOD PRESSURE: goal numbers should be 120/80
Blood pressure is the force of your blood pushing against the walls of the arteries. If your BP is too high, it can weaken or enlarge the heart, and narrow the arteries.
CHOLESTEROL: goal number is less then 200 mg/dL total
Cholesterol is the fatty substance found in your body's cells used to make vitamins and hormones. Too much cholesterol can lead to plaque buildup inside your blood vessels and harden the arteries.
BLOOD SUGAR: goal numbers are up to 100mg/dL.
Your body breaks down food into glucose, which is used for energy.
BODY MASS INDEX (BMI): goal numbers 18.5 to 24.9
BMI is a weight-height calculation which helps determine if you are overweight or obese.
If any or all of your numbers are too high, here are a few ways to help get them down to a healthy level:
1. Eat a balanced diet
2. Exercise
3. Limit alcohol to one drink per day
4. Quit smoking
Did you know...women and heart attacks
Women don't always have the same "classic" signs that men present for having a heart attack. Here are some symptoms to watch out for and if you do have any of these...call 911!
1. Arm pain or numbness
2. A dull ache along the ENTIRE jawline
3. Profuse sweating and or severe fatigue
4. Sporadic chest fullness or squeezing, or pressure that is constant and last's for more than a few minutes
5. Discomfort or pain between the shoulder blades
6. Nausea and or vomiting that's accompanied by any of the above symptoms
1. Arm pain or numbness
2. A dull ache along the ENTIRE jawline
3. Profuse sweating and or severe fatigue
4. Sporadic chest fullness or squeezing, or pressure that is constant and last's for more than a few minutes
5. Discomfort or pain between the shoulder blades
6. Nausea and or vomiting that's accompanied by any of the above symptoms
Did you know...poor sitting posture and health problems
If you spend hours on the computer, commuting or just have bad posture, these things can trigger headaches, muscle aches and pains, and if talking about the computer, vision problems. If you are having any of these symptoms while sitting at you computer station, the Occupational Safety and Health Administration suggests:
DO NOT:
* Sit in a chair that is not adjustable
* Jut your head and neck forward to look at the screen
Reach for your mouse
* Use a laptop computer without an external keyboard for long periods of time
* Work without periodic breaks
POOR SITTING POSTURE HEALTH PROBLEMS:
* Inhibits blood flow to and from the heart
* Effects breathing
* Shortens the muscles in the front of the body
*Stresses the lower back
* Hyper-extends low back muscles
* Adds pressure to the kidneys, colon and stomach
* Leads to spine issues
DO:
* Use a chair with an adjustable height
* Make sure the small of your back is supported
* Keep the top of the screen at or below eye level
* Place feet flat on the floor
* keep elbows close to your body and shoulders relaxed
* Keep your stomach muscles tight
DO NOT:
* Sit in a chair that is not adjustable
* Jut your head and neck forward to look at the screen
Reach for your mouse
* Use a laptop computer without an external keyboard for long periods of time
* Work without periodic breaks
POOR SITTING POSTURE HEALTH PROBLEMS:
* Inhibits blood flow to and from the heart
* Effects breathing
* Shortens the muscles in the front of the body
*Stresses the lower back
* Hyper-extends low back muscles
* Adds pressure to the kidneys, colon and stomach
* Leads to spine issues
DO:
* Use a chair with an adjustable height
* Make sure the small of your back is supported
* Keep the top of the screen at or below eye level
* Place feet flat on the floor
* keep elbows close to your body and shoulders relaxed
* Keep your stomach muscles tight
Did you know...the calorie counter..
A lot of cardio machines have special "programs", "zones" and personal information buttons so you can get a better reading on how many calories you are burning...REALLY??
The truth of the matter is, machines don't know how hard YOU are working, just how fast and at what incline THEY are programed at.
Further more, no machine, not even how much information you feed it can give you the correct amount of calories you are burning.
The next time you are doing your cardio session for fat reduction, change the incline weekly and keep track of the calorie number. This number should be increasing with each session, and will tell you your working harder. Also, make sure you are not out of breath but your heart rate is elevated. If your going for fat loss, 20-45 minutes per session 2-5 times per week is optimal.
If you have health conditions, check with your health care professional before you begin any cardio program.
The truth of the matter is, machines don't know how hard YOU are working, just how fast and at what incline THEY are programed at.
Further more, no machine, not even how much information you feed it can give you the correct amount of calories you are burning.
The next time you are doing your cardio session for fat reduction, change the incline weekly and keep track of the calorie number. This number should be increasing with each session, and will tell you your working harder. Also, make sure you are not out of breath but your heart rate is elevated. If your going for fat loss, 20-45 minutes per session 2-5 times per week is optimal.
If you have health conditions, check with your health care professional before you begin any cardio program.
Did you know...exercise on your lunch break...
Research shows those who exercised for two - 2 1/2 hours per week during their lunch breaks, felt better, were sick less often, and had much better concentration then those who did not.
All you need is a "quicky"!! Get moving!
All you need is a "quicky"!! Get moving!
Did you know...exercise benefits
Did you know research shows for every minute you exercise improves your health and the benefits multiply the more you move? True!!!
EXERCISE for:
90 minutes per week increases your life span by THREE years.
135 minutes per week boosts energy and reduces stress.
150 minutes per week lowers a woman's risk of heart disease by 14%.
210 minutes per week improves blood sugar control.
275 minutes per week helps you lose weight and KEEP it off!!
EXERCISE for:
90 minutes per week increases your life span by THREE years.
135 minutes per week boosts energy and reduces stress.
150 minutes per week lowers a woman's risk of heart disease by 14%.
210 minutes per week improves blood sugar control.
275 minutes per week helps you lose weight and KEEP it off!!
Did you know...eating less
Cutting back calories during the day will NOT make you eat more at night.
Recent research studies at Cornell University show that participants who consumed 245 fewer calories during the day and did NOT skip meals lost an average of 1.1 pounds of body fat per week! So begin by cutting back on portion size, not meals. Its the easiest method to lose unwanted body fat!
Recent research studies at Cornell University show that participants who consumed 245 fewer calories during the day and did NOT skip meals lost an average of 1.1 pounds of body fat per week! So begin by cutting back on portion size, not meals. Its the easiest method to lose unwanted body fat!
Did you know...There is a correct way to run?
True! Most injuries occur because of improper form. For all you weekend and competitive runners, here are some tips to improve your speed and decrease those pesky injuries!
1. Try doing single leg exercises using something to help you keep your balance.
2. Too much running can actually cause injury. Add a balance to your program by adding biking, Pilates, strength training and taking rest days.
3. Work your core!
4. Avoid processed foods.
1. Try doing single leg exercises using something to help you keep your balance.
2. Too much running can actually cause injury. Add a balance to your program by adding biking, Pilates, strength training and taking rest days.
3. Work your core!
4. Avoid processed foods.
Did you know...STAY fit and healthy
Its a lot of work to get to a fit and healthy part of your life and takes dedication. Here are some steps to get there easier and be able to STAY there!
1. Do 15 minutes of ANY activity everyday.
2. Get a friend to move with.
3. Banish bread
4. Bribe your self with NON-food items when you accomplish small goals.
1. Do 15 minutes of ANY activity everyday.
2. Get a friend to move with.
3. Banish bread
4. Bribe your self with NON-food items when you accomplish small goals.
Did you know... How to boost your metabolism?
Here are a few tricks you can begin NOW to increase your fat burning potential!
1. DRINK 3-5 cups of green tea per day. Over a period extending longer then three months, research has shown consuming green tea daily can cut 5% of your body weight.
2. CONSIDER CAFFEINE! 16% percent of caffeine users have a higher metabolic rate then those who don't!
3. LIFT heavier weights! This increases your metabolism NOW!!
1. DRINK 3-5 cups of green tea per day. Over a period extending longer then three months, research has shown consuming green tea daily can cut 5% of your body weight.
2. CONSIDER CAFFEINE! 16% percent of caffeine users have a higher metabolic rate then those who don't!
3. LIFT heavier weights! This increases your metabolism NOW!!
Did you know...Breakfast
People who skip breakfast, on average, have a waist size 1.8 inches larger then those who don't eat in the morning. Even more, those who skip breakfast have higher levels of trigycerides, total cholesterol and LDL cholesterol and have a 4.5% higher risk of obesity. Bottom line...don't skip breakfast!!
Did you know...calcium
By adding a supplement of at least 1200mg of calcium per day at bed time can lower your chances of developing type 2 diabetes by 33%!
Did you know... Walking
Studies show that walking regularly, 3 to 5 times per week, can lead to weight loss, lower blood pressure and cholesterol, improve sleep and help you feel better both mentally and physically!
Even if you are STILL making the excuse of "I don't have the time", I'm here to tell you you do and your just choosing not to move!
Here are a few ideas how to JUST DO IT!!
1. get a pediometer and walk at least ONE step further each day...
2. Park further away from the entrance to your destination.
3. Take the stairs.
4. walk faster!
5. If your currently at a health club, add 10 minutes on the treadmill before or after your workout!
There! You have added moving more into your life style!
Even if you are STILL making the excuse of "I don't have the time", I'm here to tell you you do and your just choosing not to move!
Here are a few ideas how to JUST DO IT!!
1. get a pediometer and walk at least ONE step further each day...
2. Park further away from the entrance to your destination.
3. Take the stairs.
4. walk faster!
5. If your currently at a health club, add 10 minutes on the treadmill before or after your workout!
There! You have added moving more into your life style!
Did you know...family menu
Its always the most challenging when only one person in the family is changing dietary habits..it should be a family affair! Teaching our family healthy habits NOW saves them from going through what we are now!
Here are some ideas for getting the entire family healthy.. and they wont even know it!
1. Take a few moments to plan a menu for the week and STICK to it!
2. Get ideas for the menu from family members and create healthy alternatives of the choices that are not so "healthy". Add these ideas to your family menu and shopping list.
3. ONLY buy what is on your shopping list!
4. Make eating fun and try to plan meals with the entire family!
A family who makes changes together can make life style changes together easily!
Here are some ideas for getting the entire family healthy.. and they wont even know it!
1. Take a few moments to plan a menu for the week and STICK to it!
2. Get ideas for the menu from family members and create healthy alternatives of the choices that are not so "healthy". Add these ideas to your family menu and shopping list.
3. ONLY buy what is on your shopping list!
4. Make eating fun and try to plan meals with the entire family!
A family who makes changes together can make life style changes together easily!
Did you know...carbohydrates
Carbohydrates are not bad!! They actually provide the body and brain with the energy they need to function correctly. Eating carbohydrates during the times you are active increase your fat burning ability so keep them in your diet in small amounts throughout the day, preferably eaten with a protein.
Here are some examples of what carbohydrates are:
Bread, oatmeal, fruit, rice, beans, potatoes, popcorn, cereal, pasta, peas and corn.
Here are some examples of what carbohydrates are:
Bread, oatmeal, fruit, rice, beans, potatoes, popcorn, cereal, pasta, peas and corn.
Did you know......germs
Doesn't it feel as if the cold and flu season has lasted forever? Probably because it has.
It's totally understandable to want to keep your environment clean and stay healthy. But when it comes to germs, we are totally out of control!Going crazy using antibacterial hand soaps, hand sanitizers, and overusing antibiotic medications is killing off the microbes that help strengthen the immune system and promote the growth of drug-resistant organisms as well as weaken the good bacteria within us.
We need to spend our time focusing on how to promote the "good" germs and here's how:
1. Eat foods that naturally contain helpful organisms or help nurture them such as; yogurt, feta cheese, pickles, dark chocolate, garlic, onions, asparagus, whole oats, whole wheat, honey, and bananas.
2. Stay away from cigarette smoke; it kills off good bacteria.
It's totally understandable to want to keep your environment clean and stay healthy. But when it comes to germs, we are totally out of control!Going crazy using antibacterial hand soaps, hand sanitizers, and overusing antibiotic medications is killing off the microbes that help strengthen the immune system and promote the growth of drug-resistant organisms as well as weaken the good bacteria within us.
We need to spend our time focusing on how to promote the "good" germs and here's how:
1. Eat foods that naturally contain helpful organisms or help nurture them such as; yogurt, feta cheese, pickles, dark chocolate, garlic, onions, asparagus, whole oats, whole wheat, honey, and bananas.
2. Stay away from cigarette smoke; it kills off good bacteria.
Did you know...Fiber
is found in carbohydrates? Oh yes! There are two types of fiber; soluble, which can be partly dissolved in water and insoluble which does not dissolve in water.
Experts suggest we consume 25-35g of fiber per day. That's a lot! When trying to increase your fiber intake be very mindful that in doing so you may find yourself suffering from gas, bloating and even diarrhea! Drink plenty of water!!
Food which contain the highest fiber content are: whole fruits, brown rice, sweet potatoes, raw vegetables, black and pinto beans.
Good luck and knock yourself...or someone else out! ;)
Experts suggest we consume 25-35g of fiber per day. That's a lot! When trying to increase your fiber intake be very mindful that in doing so you may find yourself suffering from gas, bloating and even diarrhea! Drink plenty of water!!
Food which contain the highest fiber content are: whole fruits, brown rice, sweet potatoes, raw vegetables, black and pinto beans.
Good luck and knock yourself...or someone else out! ;)
Did you know....healthy body gives healthy eyes...
eating a lot of leafy green vegetables and colored fruits help increase your eye performance and help prevent age-related eye diseases like cataracts and macular degeneration! Food is AMAZING!! Good thing too, because most of us really enjoy eating!
The supernutrients that researchers found which combat eye problems are found in spinach, kale, broccoli, zucchini, turnip greens, and brussels sprouts, as well as oranges, grapes, kiwis, apples, avocados, and plums! GREAT STUFF!!
The supernutrients that researchers found which combat eye problems are found in spinach, kale, broccoli, zucchini, turnip greens, and brussels sprouts, as well as oranges, grapes, kiwis, apples, avocados, and plums! GREAT STUFF!!
Did you know...body fat
The Harris Interactive group poled a group of obese men and women. Only 70% over them thought they were obese, the rest believed they were just a bit over weight.
It is important to be honest with our self when it comes to our weight. If we are holding too much it WILL lead to health problems. Doing something about it BEFORE it gets out of hand is much easier then when the weight is over 50 pounds to lose.
Here is a body fat chart to help you judge your health, NOT appearance!! Focus on being healthy and you wont get discouraged about losing the weight! It will just be a side effect of getting healthier!
age: 20-39 recommended: 21-33% High: 34-38% Obese: 38+%
40-59 23-34 35-40 40
60-79 24-36 37-41 41
It is important to be honest with our self when it comes to our weight. If we are holding too much it WILL lead to health problems. Doing something about it BEFORE it gets out of hand is much easier then when the weight is over 50 pounds to lose.
Here is a body fat chart to help you judge your health, NOT appearance!! Focus on being healthy and you wont get discouraged about losing the weight! It will just be a side effect of getting healthier!
age: 20-39 recommended: 21-33% High: 34-38% Obese: 38+%
40-59 23-34 35-40 40
60-79 24-36 37-41 41
Did you know...Tanning truth...
Research on tanning and vitamin D relations done at the University of California- San Diego and Boston University have come up with some fascinating new evidence!
Moderate exposure to the suns rays is very healthy and much needed. Healthy levels of vitamin D from SUNLIGHT exposure are being associated with lower risks of several forms of cancer, heart disease, multiple sclerosis and other diseases.
Practice sunburn prevention not sun avoidance! Using sun block stops the production of vitamin D, so if you want to get real, bring your sun-safety practices back to center. Enjoy exposure in intelligent moderation.
Scientist recommend for fair skin, 10-15 minutes per day, medium skin 15-20 minutes per day and dark skin 20-30 minutes per day.
Moderate exposure to the suns rays is very healthy and much needed. Healthy levels of vitamin D from SUNLIGHT exposure are being associated with lower risks of several forms of cancer, heart disease, multiple sclerosis and other diseases.
Practice sunburn prevention not sun avoidance! Using sun block stops the production of vitamin D, so if you want to get real, bring your sun-safety practices back to center. Enjoy exposure in intelligent moderation.
Scientist recommend for fair skin, 10-15 minutes per day, medium skin 15-20 minutes per day and dark skin 20-30 minutes per day.
Did you know.... Breakfast
I'm sure you've heard it a million times before....EAT YOUR BREAKFAST! According to the American Journal of Clinical Nutrition, people who skip breakfast have a waist line 1.8 inches LARGER then those who eat breakfast! What's more, those who skipped have higher levels of triglycerides, cholesterol, and LDL cholesterol.
Take a few minutes each day for the first meal of the day!
Take a few minutes each day for the first meal of the day!
Did you know..... candy
Halloween and the major "eating" holidays are right around the corner. While we will be enjoying the treats set before us, here is a very easy trick to make sure we don't OVER eat those treats! When eating candy, keep the wrappers out in plan view. We eat by sight NOT by stomach!!
When eating any type of "fun" fattening foods at these so to be absorbing parties, put all the goodies you wish to have on ONE plate and do NOT get seconds!
When eating any type of "fun" fattening foods at these so to be absorbing parties, put all the goodies you wish to have on ONE plate and do NOT get seconds!
Did you know... obese Americans
The CDC studies all states and counties in the USA and found over 29% of US adults are getting absolutely no exercise. America has the highest percentage of obese related deaths and illnesses, most of which could have been avoided by MOVING!! Its easy to begin to move. Start by parking your car farther away from your destination. Get up from your desk more often just to walk to the bathroom, even if you do not need to use it. Garden. You don't need to join a gym to move, so get going!
Did you know....beverages
what your drinking may be making you fat? True! Most people , and honestly why would anyone know this, think drinking flavored water, natural juices, diet soda and sports drinks are doing their body good. Nothing is farther from the truth. All of these drinks have extra calories that pack on body fat among other things, we will save this topic for another day, that are very harmful to the human body. Cutting back, better yet, cutting OUT these drinks and choosing water instead will not only help you save money it will also help you loose body fat more rapidly! If you are thinking; " I don't like water..." squeeze lemon or orange wedge in the water to give it flavor. Problem solved. Drink up!
Did you know... Salad dressing
By putting salad dressing on your once healthy choice, turns it into a fat feast? True! Adding dressing to a salad can add up to 500 calories to that God made meal! OUCH!! FYI!! Cesar dressing is the worst! When dressing up your salads, dip wisely! Choose Lite dressings on the SIDE and dip your way to a slimmer waist line. The best choice is to use lemon wedges to flavor your garden greens! That will put the squeeze on the bulge!!
Did you know.... Headaches
If you suffer from headaches, there may be several causes and several ways to EASILY ease your discomfort!
1. Dehydration. Make sure you are properly hydrated.
2. Hunger. You have eaten enough food!
3. Lack of sleep. Get enough sleep. 6-8 hours per night!
4. Stress. Make sure you are NOT lifting your shoulders to your ears!! Relax your shoulders!! Treat your self to a RELAXING full body and facial massage!!
5. Posture. Sit up straight.
6. Teeth. Go to your dentist and have a check up!!
1. Dehydration. Make sure you are properly hydrated.
2. Hunger. You have eaten enough food!
3. Lack of sleep. Get enough sleep. 6-8 hours per night!
4. Stress. Make sure you are NOT lifting your shoulders to your ears!! Relax your shoulders!! Treat your self to a RELAXING full body and facial massage!!
5. Posture. Sit up straight.
6. Teeth. Go to your dentist and have a check up!!
Did you know... fish
Eating three or more servings of baked white fish per week can lower your chances of having a stroke by 16%? true! Fish that also may help lower blood pressure are salmon, mackerel , and tuna!
Eating fish for dinner, served with raw or steamed veggies also helps you lose weight. Fish is an over all WOW! food!!
Eating fish for dinner, served with raw or steamed veggies also helps you lose weight. Fish is an over all WOW! food!!
Did you Know..... ZMA
Having trouble sleeping? most of us do now days. Try a product called ZMA. Its a bio-available zinc and magnesium formula combined with vitamin B-6 and the amino acid 5- hydroxytryptophan, designed to enhance recovery, regeneration of tissue and enhance the ability to sleep!
Sleep quality declines with age and increased stress level. When this happens we are more likely to become ill, age more rapidly and prone to injury.
When purchasing ZMA, make sure the ingredients are only those listed above!
Sleep well!!
Sleep quality declines with age and increased stress level. When this happens we are more likely to become ill, age more rapidly and prone to injury.
When purchasing ZMA, make sure the ingredients are only those listed above!
Sleep well!!
Did you know....? HONEY
Honey may help you lose weight?
TRUE! A recent study shows that consuming 1 teaspoon of unprocessed honey daily has slight weight loss properties!
The most important find, not that a smaller waist line isn't in the top 10, was the incredible nutritional and antioxidant rich properties it has!
Yes, honey has sugar, but lets take a logical look. when you consume processed sugars in foods, you are consuming empty calories. Calories with no nutritional value. In contrast, unprocessed honey has significant vitamins, minerals, and amino acids! it also contains powerful antioxidants, which help fight cancer, heart disease and other diseases.
Honey has as much antioxidants as spinach, apples, oranges and strawberries... all in ONE teaspoon! WOW!!
Further more, a study conducted in 2008 titled "First International Symposium on Honey and Human Health" found that a honey based diet showed:
* Reduced weight and body fat percentage reduction
* Decreased anxiety
* Better recognition memory
* Improved HDL cholesterol
* Improved blood sugar levels
* Reduced oxidative damage
So, enough said!! spoon your way to a lean and healthy life one teaspoon at a time and support your local honey farmer!
TRUE! A recent study shows that consuming 1 teaspoon of unprocessed honey daily has slight weight loss properties!
The most important find, not that a smaller waist line isn't in the top 10, was the incredible nutritional and antioxidant rich properties it has!
Yes, honey has sugar, but lets take a logical look. when you consume processed sugars in foods, you are consuming empty calories. Calories with no nutritional value. In contrast, unprocessed honey has significant vitamins, minerals, and amino acids! it also contains powerful antioxidants, which help fight cancer, heart disease and other diseases.
Honey has as much antioxidants as spinach, apples, oranges and strawberries... all in ONE teaspoon! WOW!!
Further more, a study conducted in 2008 titled "First International Symposium on Honey and Human Health" found that a honey based diet showed:
* Reduced weight and body fat percentage reduction
* Decreased anxiety
* Better recognition memory
* Improved HDL cholesterol
* Improved blood sugar levels
* Reduced oxidative damage
So, enough said!! spoon your way to a lean and healthy life one teaspoon at a time and support your local honey farmer!