Healthy Valentine. What better way to show your love
than healthy living?
Wine & chocolate time of year? When we think about our health and healthy habits, each decision matters.
Alcohol, in and of itself, like any food, or beverage can safely and enjoyably be consumed in “moderation”……. right? Let’s take a look.
Alcohol is a drug. In it’s initial stages of absorption, it is a depressant. It slows down brain activity, fine motor skills, it impedes the neurological system and subjectively speaking, it “relaxes” most people.
Like any drug, when it enters an empty digestive transport system, it quickly makes its way to cross the brain barrier and initiate those depressant or sedative effects. Everyone knows that more or less… regardless of personal experience with alcohol. But what else should we consider?
Alcohol has a half-life stimulant effect on the body. What does that mean?
Half way through the metabolic processing of alcohol, the body is stimulated by the drug – it shifts “purpose” and alerts and awakens the body.
Many people indulge in alcohol even in moderate and conservative quantities to help the “unwind, decompress, or relax” from their stressful day. It helps to get to sleep, so some claim. Truthfully though, it is sedating the brain with a drug that in a few hours is going to awaken the brain and not allow it to shut down and rest, recover nor allow the rebuilding of the body.
But we understand the value of sleeping 6-8 RESTFUL hours. Without QUALITY SLEEP, you can have a perfect nutrition and activity plan yet still have the internal chemistry, blood lipid profile, and health risk indicators of a sedentary, burger and fry eater.
Sleep MATTERS…. A LOT!
Alcohol contains 7 calories per gram; for simplistic explanatory purposes, alcohol is treated by the human body EXACTLY LIKE A FAT.
It is closer in composition to a sugar and is responded to metabolically (for our purposes) almost exactly like a trans fat. It is shuttled into the blood storage form of fat called Triglycerides VERY EASILY by the body….. unless that body is in a state of starvation…. in which case, in a last ditch effort for survival, the body can convert it into a usable energy form.
For MOST OF US, HOWEVER, drinking alcohol is like drinking a glass of Crisco. It is practically guaranteed to have an ill effect on the liver and the caloric content stored as fat.
So what about the “benefits” of alcohol, particularly red wine – here is an interesting fact. The compound(s) in red wine that are touted as “beneficial” is Resveratrol .
Fun fact – Since a glass of wine is approximately 5 and 1/3 ounces, and approximately 2000mg resveratrol is considered possibly beneficial to human health, for a person to ingest the effective “dose”of resveratrol in red wine, he or she would need to consume 41 glasses. Hopefully, that is not anyone’s daily dosage.
Although alcohol is non-nutrient dense it is still enjoyable to many. Take it small, take it slow and avoid EVER taking it IN PLACE OF your daily nutritional needs.
My choice: for a relaxing drink is Oasis
The Advobar is my chocolate fix. All the fun with nutrition (and protein)
A Valentine’s gift for you: (Healthy Valentine)
If you decide that you would like to have an Advocare product discount as a Preferred Customer or Distributor and place an order for any amount by 2/21, as a way of thanking you, I’ll send you a Blender Bottle WITH a sample of Oasis and an Advobar!
Preferred Customer is $19.95 (plus tax). You’ll get an immediate 20% discount and can go up to a 30% discount.
Distributor is $59 (plus tax & shipping). You’ll receive a distributor kit with $48 of product samples. You’ll get an immediate 20% discount and can go up to a 40% discount. With this option you can use just the product discount or you also have an option to earn income if you ever decide to.
How to Claim:
What to do next:
1) Decide if the discount is right for you.
3) Place an order for any amount. (by 2/21 using your new discount!) Not sure what to order? Visit the Product Navigator here.
4) Email or text me where to send your blender bottle, Oasis & AdvoBar.
5) Let me know how I can help you have an exceptional experience with learning about healthy lifestyles.
To Your Health,
*Alcohol commentary written by Nutritionist Pam Giese. She is a Stud! Checkout her fb page here.
Why Eat Breakfast?
Eat Breakfast unless you want to slow your metabolism and teach your body how to hold on to body fat.
If you want to SLOW your metabolism or you are a Sumo Wrestler:
1. Don’t eat breakfast. Sumo wrestlers never eat breakfast. This is a great way to slow your metabolism way down and will definitely ensure over eating later in the day.
2. Eat only 1-2 meals each day. Sumo wrestlers get up early, work out and then don’t eat until late in the day. This way they will be starving and will eat anything they can grab and in enormous amounts. This ensures a great calorie surplus and maximum weight gain. When you eat a large amount of calories in one sitting, the body will use up what it can and then fill your extra energy reserves for later. When your storage gets full, everything left over is stored directly as fat.
3. Drink beer. Sumo wrestlers drink large amounts of beer with their meals. For a sumo wrestler, the bigger the belly the better!
Speaking of alcohol, this is an interesting Q & A from a ‘fat burning’ blog:
QUESTION: What about alcohol? How does that fit into your burning fat program? I am not talking binge drinking, just one or two a day.
ANSWER: Hi, A couple drinks on the weekend and or on special ocassions probably won’t have any major impact on your fat loss results (although I would encourage you to consider the mindset that EVERYTHING you do either helps or hurts).
A drink or two on ocassion is a part of enjoying life for many people, and it’s important to find lifestyle balance for the sake of your long term happiness and success.
However, I do not recommend drinking every day.
“A couple every day” adds a LOT of extra calories to your daily diet. If you’re talking about two 150-calorie beers, thats 300 calories extra a day or 2100 extra calories a week.
Multiply that out for a year and you have 109,200 extra calories! WOW! That’s potentially 31.2 pounds of fat in a year.
If you DO account for the calories in those drinks, then you have another conundrum – the alcohol calories displace good valuable food calories…
Drinking gives you empty alcohol calories with virtually no nutritional value (and some negative value in more way than one), while pushing out important vitamins, minerals, phytochemicals essential amino acids, essential fatty acids, fiber and other good stuff.
Alcohol also inhibits fat burning. While your liver is busy metabolizing alcohol, it puts your fat metabolism on hold. That’s why I do NOT recommend any drinking when you are on a fat loss program (at least if you are serious about it).
When you are on a regular, year-round lifestyle/maintenance program I recommend that if you drink, you do so in moderation, keep it to special occasions or weekends and remember to factor in those calories to your daily intake.
By the way, there’s a major risk to drinking every day – even just one or two – that most people don’t even think about:
Daily drinking is habit forming. Anything you do every day easily becomes a habit that is difficult to break later.
The fact is, you can certainly get leaner while drinking, as long as you stay in a caloric deficit, but that doesn’t mean it’s the smartest thing to do for your body and your health.
4. Eat out. Many studies have found that people eating in a restaurant will eat 40% more food and 30% more fat then they would if they were at home. Sumo wrestlers like to distract each other while eating to make sure they don’t notice those “getting full” signals. They also always have someone else cook for them so they don’t pay attention to fat or ingredients.
5. Sleep after eating. When they finish their LARGE meals, the wrestlers will take a long nap. Going to sleep on a full stomach forces the body to store most of the calories as fat because it doesn’t have the ability to metabolize large amounts of food while sleeping.
If you’re NOT a Sumo Wrestler here are Rules to Live By:
NEVER SKIP BREAKFAST: Break-fast. The first meal of the day jump-starts your metabolic rate. Make it a good one, rich with protein.
ALWAYS EAT AFTER YOUR WORKOUT: Called the “golden hour.” Replenishing your body immediately after exercise keeps your body burning fat and retains your muscle.
NEVER MISS YOUR MEAL BEFORE BED: Your body repairs itself at night when you sleep. Your body can only do this IF you EAT! Eat one hour before bedtime and keep the choice of your meal high in protein and keep it clean. No sugars or starches.
FUEL YOUR METABOLISM: It looks for food every 3 hours. So feed it and keep it as high as possible.
Food stimulates our basic metabolic rate. Frequent smaller meals rather than fewer large ones help to keep our metabolic rate high. A higher metabolism burns more calories throughout the day it also promotes our bodies to use rather than store fat.
Minimum of 3-4 times daily. Protein stimulates your basic metabolic rate by almost 30% while carbohydrates and (healthy) fat lead to a 10% increase.
The more muscle we have, the more calories we burn. But, if we don’t eat protein we can’t build healthy muscle. A pound of muscle requires more calories per day to maintain itself (while at rest our body will burn more calories) while a pound of fat requires fewer.
HYDRATION: Drink water throughout the day. Our guideline is drink HALF of your body weight in OUNCES of water daily. (Increase 20% for heat. Increase 20 for exercise.) For AWESOME hydration check out what we drink….REHYDRATE.
SLEEP: The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts. (shape.com)
The key to reaching your goals are to ensure that your body is receiving the nutrients it needs to promote burning body fat, building lean muscle and staying hydrated. So, what is your preference? Eat like a SUMO Wrestler or eat for healthy living?
To Your Health!
If you’ve heard me say it once you’ve heard me a hundred times;
Don’t Skip Meals.
Turkey Zucchini Slider
1 lb ground turkey
2 cups grated zucchini
1 small onion, minced
1 clove garlic, minced
4 Tablespoon cilantro, minced
1 teaspoon salt
1⁄2 teaspoon black pepper
Non-stick Cook spray
Preheat oven to 400 degrees F
In a large bowl, mix together the first 7 ingredients.
The mixture will be wet. Set aside.
Spray a baking pan with Non-stick Cook spray.
Using a spoon, drop about 2oz of mixture onto the pan.
Bake in oven for 20-25 minutes. Switch oven to broil and brown for an additional 3 minutes.
Serve immediately on a bed of lettuce or top with salsa, avocado or other favorite topping.
Can also be stored in an air tight container in the refrigerator.
Sweet Potato and Black Bean Burgers
1 1/2 cups cooked sweet potato
15oz can black beans
1 1/2 cups cooked quinoa
1/2 red onion, chopped
5 tbs chili powder
1 TBSP olive oil
Salt & pepper as needed.
Mix all ingredients. Make patties. Cook (5-7 minutes each side).
This is a great recipe for on the go nutrition. Healthy and packed with protein!
Turkey Meatballs with Pine Nuts!
This recipe for Turkey Meatballs with Pine Nuts is great to make on the weekend, to fill your fridge with healthy snacking options for the week. You could also make a batch of hard boiled eggs and slice some cucumbers
while the meatballs bake. These healthy snacks are high in protein. Taking control of your snack foods is key to getting on track with your fitness results.
Here’s what you need:
1 cup blanched almond flour
½ cup Parmesan cheese
¼ cup fresh basil, chopped
¼ cup coconut cream, or half and half
1 Tablespoon ketchup
1 Tablespoon tomato paste
1 teaspoon sea salt
½ teaspoon black pepper
2 eggs, at room temperature
1 teaspoon minced garlic
½ cup yellow onion, finely chopped
½ cup pine nuts
2 lbs ground turkey
2 Tablespoons olive oil
Preheat the oven to 400 degrees F. Lightly grease a large rimmed baking sheet with olive oil.
In a large bowl combine the almond flour, Parmesan cheese, basil, cream, ketchup, tomato paste, salt, pepper, eggs, garlic, onion and pine nuts. Mix well until fully combined. Add the ground turkey and use your hands to mix all of the ingredients evenly into the meat.
Shape the meat into golf ball shaped meatballs and place on the prepared baking sheet. Drizzle with the olive oil.
Bake in the preheated oven for 15 minutes, or until cooked through.
Before we begin the Challenge here are a few great food tips and prep tips:
1) We will be cleansing our kitchen before we cleanse our body.
2) It is improtant to be PREPARED. Meal preparation and snack preparation are keys to your success.
5) Stay in contact with your Coach!
CLICK PICTURE FOR FOOD TIPS AND PREP TIPS!
These are tips to help us be successful. But remember, this is a ‘lifestyle’. We won’t eat perfect everyday. But, everyday we can be aware of eating better.
To your Health!
In my experience most of our clients come to us with preconceptions of the latest and greatest diet advice that they learned from the ULTIMATE Authority…GOOGLE.
Of course, much of the information on the web is simply inaccurate.
At iChoose-Wellness this is what we teach:
Begin the habit of eating every 3 hours. With each eating event, include a protein source. (Our goal is to have small eating events throughout the day.)
detox tea. weight loss diet. paleo. fad diets.
Newest diet. Weight loss fast.
Sumo wrestler diet. Why eat breakfast. Fasting.
Breakfast on the go. Meal Shakes. Protein for breakfast.
Water is great for detoxing. why drink water?
Water helps remove toxins from the body.
Getting 7-8 hours of sleep can help with weight loss.
Sleep is when our body repairs itself.
Supplements are needed! Even food has added supplements.
Advocare supplements are safe and they work!
Planning your meals will help you stay prepared.
Don't leave your house without snacks.
Everything on the internet is not true.
Understand food science don't follow food fads.
Check out this letter :
An Open Letter to Internet Dieters
Are YOU ready for a Challenge?
This ADVOCARE 24 Day Challenge Bundle offer is INCREDIBLE!
Get Ready For Summer and Stay on Track!
AdvoCare has TWO different Bundles to help us Get Started OR Stay On Track!
This is a ‘life plan’. Not a ‘start and finish’ program.
Lifestyle living learning to eat healthy
Eating Whole foods and clean foods and drinking water is the way to a great lifestyle
As YOUR 24 Day Challenge Coach, I am here to guide you, help you and motivate you!
The herbal cleanse is an effective way to remove toxins from our body.
Proper absorption of nutrients such as carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining a healthy body. However, periodic lifestyle changes may generate the need for a "fresh start" - that's where the Cleanse Phase comes in.
Your 24-Day Challenge Includes
·24-Day Challenge® Daily Guide and you can dowload the 24 Day Challenge App
·One box of Herbal Cleanse
·One box of AdvoCare® Fiber
·One bottle of OmegaPlex®
·One box of either MNS® 3, C or E
·One box of Meal Replacement Shake
You are developing habits (both inside of your body and outside of your body) That will pay Dividends to your body for the rest of your life.
Looking and feeling healthy is created by a lifestyle you design for yourself to achieve your wellbeing. It is an active process of becoming aware of and making choices.
I’ve been reading a lot about sugar. Wikipedia explains sugar as “Sugar is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are carbohydrates, composed of carbon, hydrogen, and oxygen. There are various types of sugar derived from different sources. “
Healthaliciousness.com notes the top three foods with sugar are:
1) Sugar (Yikes, that’s profound. lol) and syrups.
2) Soft Drinks
3). Candies & Nougat (Almond Nougat)
So, if sugar is in so many foods what is the recommended daily amount?
“The World Health Organization is dropping its sugar intake recommendations from 10 percent of your daily calorie intake to 5 percent.
For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons — or 25 grams — of sugar per day.
Many people don’t realize much of the sugar they take in are “hidden” in processed foods, according to WHO. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar”. (source:cbsnews.com)
It’s interesting to me that the internet spouts artificial sugar as being unhealthy while there is significant evidence that SUGAR causes health situations such as Obesity, Diabetes, heart disease and so on.
“Sugar is not just an empty calorie, says, Robert Lustig; its effect on us is much more insidious. “It’s not about the calories,” he says. “It has nothing to do with the calories. It’s a poison by itself.”
If Lustig is right, then our excessive consumption of sugar is the primary reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years. But his argument implies more than that. If Lustig is right, it would mean that sugar is also the likely dietary cause of several other chronic ailments widely considered to be diseases of Western lifestyles — heart disease, hypertension and many common cancers among them.
So what are we supposed to do???? It’s Simple, and you’ve heard it before; MODERATION.
Just know that sugar is hidden in a lot of unsupecting foods. So if you intentionally choose a high SUGAR food or drink you need to understand where it is hidden, so you can avoid it or minimize it. Here’s my advice, get into the habit of eliminating known food sources with HIGH amounts of Sugar. Sugar can be hidden in Barbecue Sauce, Yogurt, Pasta Sauce, cereals or granola bars. (read the label for added sugar)
Watch your intake of foods and products made with refined grains, such as white bread or white rice, crackers, white potatoes and pasta, and choose unrefined (whole-grain) versions of these foods whenever possible.
Why watch the amount of sugar in your food and drink? It’s ADDICTIVE!
So, with the lab rats when given a choice of Sugar Water or Cocaine, they chose SUGAR WATER.
This is what I do to help decrease sugar in my diet:
I don’t drink soda I drink Spark.
I don’t eat cereal, I drink Meal Replacement Shakes.
I don’t drink sugary electrolyte drinks, I drink Rehydrate.
I don’t eat ‘white’ rice, potatoe or pasta, I eat 100% wheat or brown.
I eat fruits, vegetables and clean Protein.
BUT HEIDI THERE IS SUGAR IN FRUIT!!!!
Yes, I know! I eat fruit. If you have cut out ALL OTHER unhealthy sugar sources INCLUDING ALCOHOL and you feel like you still want to decrease the amount of sugar in your diet, THEN consider removing fruit.
By the way, between sugar water and cocaine I would choose sugar water too. Just thought you may be pondering that question, so there you go!
To Your Health!
”Let food be thy medicine, and
let thy medicine be food.”
When we think of ‘healthy eating’ so many different thoughts come to mind. Some may be thinking sugar free or low carbohydrates whiles others may think low fat. Vegetarians would request no meat, vegan diets, no meat, no eggs, and no dairy. Healthy eating may mean low sodium or high protein without grains and there are food allergies to consider. So where do we begin?
The Choose My Plate (http://www.choosemyplate.gov/dietary-guidelines) is a good starting point to shape our eating pattern. It provides a good guide to make sure we get enough nutrients. Make choices from each major group in the Food Guide Pyramid, and combine them however you like. For example, those who like Mexican cuisine might choose tortillas from the grains group and beans from the meat and beans group, while those who eat Asian food might choose rice from the grains group and tofu from the meat and beans group.
You can visit food-guide-pyramid and resources for detailed information about Dietary Guidelines.
Dr. Steven Aldana author of ‘The Culprit and the Cure’, writes “research has shown that if individuals eat five servings of fruit and vegetables per day, the chance of getting several cancers can be dramatically reduced. However, only 20% of Americans consume five servings of fruits and vegetables.”
We live in America and have access to the best foods. Why is it so difficult for us to eat healthy? One reason maybe time, our schedules are loaded. We intentionally choose to do many things except eat healthy. Some don’t like to cook or don’t understand how to cook healthy and some don’t understand the value of good nutrition.
There are many resources within our community who can help. You can do research at the library, on the internet or ask your family physician or contact a dietician or nutritionist for guidance with healthier eating.
Habits requires no special effort or special thought.
Habits are there and take over for us. However, change, even healthy change requires a period of adjustment.
What to do… As a family, state the problem – example: ‘the family diet is too high in fat’. Plan for the solution – Encourage each person to choose a healthier food they would like to try. Learn to read food labels together. Implement the solution – Cook the healthier foods. Involve everyone in preparing the ‘new’ food. Establish a new family hobby ‘to eat healthier’. Enjoy and have fun as you experiment.
As Max Depree stated “We cannot become what we need to be by remaining what we are.”
Begin today to eat healthier ~ You can do it!
During Valentine’s is a nice time to treat your family (and yourself) with special treats. What makes these special? The heart!
You are taking time to create a special memory with food. You are gathering around food and spending time together.
Food… Time… Heart….
Sounds delightful to me.
Chocolate & Strawberries:
An all time favorite for my husband and me is Chocolate dipped Strawberries. They are easy to make and fun to eat.
Chocolate & Mocha:
A favorite drink of mine is Coffeccino! It is a great mocha-flavored drink that I can enjoy either hot or cold. It helps increase my mental focus and alertness by supporting my brain’s ability to receive and send messages. You should try it!
Angel Food Cake and fruit Kabobs:
This is a quick and tasty snack. Grab a few of your favorite berries and skewer them between pieces of Angel Food Cake.
(See the bowl of melted chocolate above? Well, drizzle some of that on this and BOOYAH!) What? : )
Hugs and Kisses: X’s and O’s pancakes:
I modified my Mom’s pancake recipe by adding Advocare Vanilla Muscle Gain in place of flour.
(4) tablespoons Advocare Vanilla Muscle Gain (or chocolate)
(4) egg yolks (reserve egg white in seperate bowl)
(4) tablespoons Almond Milk
(1) tablespoon olive oil
Heat oil in pan. Mix Muscle Gain, egg yolks and Almond Milk in a bowl. In a seperate bowl fluff the egg whites.
Fold your fluffy egg whites into the egg yolk batter and ladle the mixture into the hot oil. Cook on both sides and enjoy!
Let’s finish with sweet little bite! My husband is very used to me taking bites out of HIS food… This is different. This is cute!
So, this Valentine’s Day have fun, stay healthy and most importantly spend time with love ones!
To Your Health!
In this blog I will attempt to answer the following questions.
Is it safe?
Is it natural?
Is it a supplement or is it food?
Do we need supplements?
The supplement industry supports the FDA and FTC to help keep unsafe supplements out of the market.
In 1994, Congress passed the Dietary Supplement Health and Education Act (DSHEA) which established the current framework for dietary supplement regulation.
Under DSHEA, the Food and Drug Administration (FDA) and Federal Trade Commission (FTC) regulate many aspects of the dietary supplement industry including manufacturing, labeling, and marketing. However, NO Regulatory Agency TESTS SUPPLEMENTS for lable Compliance. There is NOT a process in place to test supplements before they are put on the shelf for the public to purchase.
Click here for a link to the Council of Responsible Nutrition for Reading Supplement Labels.
Many of the HIGHEST QUALITY supplement company’s take it upon themselves to ensure lable compliance by sending their products to a QUALIFIED third party lab for testting. This generally serves as an addition to the company’s quality assurance program.
WADA (World Anti-Doping Agency)-experienced laboratorys adhere to standards for sports supplements and they have analyzed more samples for banned substances than any other lab in the world.
Programs that adhere to regulations put forth by WADA, and NCAA as well as professional sports organizations including the National Football League, Major League Baseball, National Basketball Association, National Hockey League, Major League Soccer, PGA, ATP, WTA, LPGA, and NASCAR.
So why is third party testing important? This extra step helps to ensure that heavy metals such as lead, arsenic, mercury, and others are not in your supplement.
If you are an elite athlete (NCAA scholarship or Professional ) you DO NOT want certain ‘banned substances’ or prescription meds showing up in your blood or urine.
This brand tests for Banned Substance’s. Check it out here.
What if it say’s ‘Natural’? Check out this link from the FDA
From the FDA: “From a food science perspective, it is difficult to define a food product that is ‘natural’ because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances. For more information, see “Natural” on Food Labeling. ” source fda.gov
Why use supplements?
It is Always best to get our nutrition from food. Do you eat exactly the way it is recommended everyday?
EVEN The Food Industry is supplementing FOOD! (Food fortification)
Certain herbs and botanicals with health benefits maynot be found in your daily eating regimen.
The food industry is picking food before it is ripened on the vine which decreases the nutritional value.
WE are the Nutritional Gatekeepers for ourselves. WE choose what we eat and drink. If you feel that supplements will benefit your life then choose a brand that is tested for label compliance and based on science.
Wishing you the very best on your health quest!