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.
24 Day Challenge Approved Recipes
The great thing about the 24 Day Challenge is we get to EAT real food and a Choosing healthy foods and pairing them properly will help boost our metabolism and energy.
So, here are a few of our favorite 24 Day Challenge Approved Recipes.
Easy Egg Wraps
2 min Prep Time / 2 min Cook Time / 4 min Total Time
These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, hummus and more.
- Whisk the eggs in a bowl until there are no lumps and you cannot see any seperate egg yolk or white pieces.
- Heat some coconut oil (or butter) in a frying pan.
- Pour a good scoop of the egg mixturee into the frying pan and rotate the pan to let the egg spread out into a thin layer. The thinner the better when using eggs as wraps.
- Once cooked on one side, flip over.
- Remove each wrap as they cook and leave on a plate and allow to cool.
- Repeat with all the mixture until you have made enough wraps.
- Place your favorite filling inside and roll up.
PROTEIN POWDER PEANUT BUTTER ENERGY BALLS
- 1 cup cashews
- 1 cup oatmeal (blend to powder)
- 4 scoops Advocare muscle gain (Chocolate or Vanilla)
- 1/2 cup agave or honey
- 1 cup peanut butter
Mix together 1 cup peanut butter, 1/2 cup honey (or Agave), and 4 scoops of Advocare Chocolate (Vanilla) Muscle Gain. Roll into 28-30 balls and refrigerate for 2 hours. Enjoy.
Similar to the egg wrap this crepe is another amazing 24 Day Challenge Approved Recipes
Spray non-stick spray into a medium saute pan until coated.
Heat over medium heat.
Once the pan is hot pour in the egg whites.
Add peanut butter & Oasis to half of the egg whites.
Cook until egg whites turn from translucent to white while periodically lifting upthe edges.
Once cooked through, fold in half.
Preparation Time: 2 minutes
Cook Time: About 5 minutes
*Yield: Adjust portions to your serving size. Remember that 2 egg whites (1/4 cup) equals 1 ounce of protein. Do you know how many eggs you should eat for your size?
24 Day Challenge Approved Recipes
Garden Fresh Salad
asparagus, (1 bunch) ends trimmed
curly endive (about a cup)
1 cup dandelion greens
½ cup cherry tomatoes, halved
⅛ cup red onion, thinly sliced
½ red bell pepper, thinly sliced into matchsticks
1 packet Stevia
2 Tablespoons lime juice
1 garlic clove, minced
2 teaspoons Dijon mustard
1 Tablespoon raspberry vinegar
Place the eggs in a pan of water; bring to a simmer for 6 minutes.
Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
Bring a medium pot of salted water to boil.
Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
Coat the salad with the dressing. Top with asparagus and sliced egg.
Fruit Dip with JAZZ
Light cool whip 8oz
1 low fat cream cheese 8oz
(1) stick pack or scoop of fruit punch (or any flavor) spark
Mix all ingredients into a delisious dip. Use you favorite fruit and dip.
Hummus on Cucumber Slices
Red pepper hummus
Toasted sesame seeds and
Grape tomatoes cut in half
All piled on a cucumber slice!
posted by: Dawn F. on fb
1 sprouted grain, flourless tortilla
1 Tablespoon hummus
⅓ cup cooked brown rice
black beans, ¼ cup cooked
½ cup cooked chicken, chopped (or baked tofu)
2 Tablespoons fresh corn kernels
2 Tablespoons chopped cucumber
¼ cup shredded arugula
3 cherry tomatoes, chopped
Warm the tortilla in a dry skillet.
Spread the hummus evenly over the tortilla.
Top the tortilla with rice, beans, chicken and veggies.
Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly. Serve with a side of your favorite salsa.
Rosemary and Garlic Roasted Salmon
2 garlic cloves
2 fresh 6″ rosemary sprigs, about 1 tablespoon chopped
1 1/2 to 2 pounds salmon
1/8 teaspoon sea salt
1/8 teaspoon black pepper
Preheat oven to 425°. Peel and chop garlic and rosemary and set aside. Place salmon on a parchment lined baking sheet. Sprinkle with salt, pepper, rosemary, and garlic.
Place in the oven and roast for 12 minutes or until the salmon is flaky.
Healthy Snacking ideas 24 Day Challenge approved
Why Drinking Water is
Important to Health
The benefits of drinking water can hardly be overstated, especially considering the fact that over 60% of our body is made up of water and other fluids. The old mantra of “Don’t medicate – Hydrate” has a lot going for it.
Maintains suppleness of the skin
While plain H2O is certainly no elixir for everlasting juvenescence, there can be no doubt whatsoever that it helps us retain our youthful good looks.
Water is necessary to preserve optimum skin moisture and deliver nutrients to the skin cells. It not only replenishes skin tissue but increases its suppleness as well. This in turn helps delay the onset of different signs of ageing such as wrinkles and fine lines.
Moreover drinking enough water helps the body combat skin disorders like, eczema and psoriasis. It also increases the metabolic rate and improves the digestive system so as to enable it to flush out all kinds of harmful toxins from the body, fostering healthy and glowing skin as a consequence.
Relieves Fatigue while increasing overall energy
Since the brain consists mostly of water, drinking it is a no-brainer of sorts. What’s more, it also helps one think, focus, and concentrate better. Energy levels of the human body are boosted as a result as well.
Water as an aid to Weight Loss
Water helps in the removal of various by-products of fat, acts as filler before meals and so reduces food intake. It’s also a perfectly natural appetite suppressant, its propensity to increase the metabolic rate means the body continues to lose weight even at rest and perhaps best of all, it has absolutely no calories whatsoever.
Helps energize the body’s muscles
Dehydrated cells tend to shrivel as they are not able to control their electrolytes balance. This is turn results in muscle fatigue. During exercise, it is advisable to start with hydration early and the continuing to take short water breaks. This helps the body replenish fluids lost through perspiration.
Water helps the kidneys work better
A core function of water is to act as a waste carrier, going through the cells present in the human body and cleaning up behind it. The kidneys are directly responsible for cleansing and eliminating toxins from the body; however, they work optimally only when water intake is adequate. Drinking too little water may well result in kidney stones and pain while passing liquid waste.
Enhances the body natural immune System
A person who drinks a lot of water is less likely to get sick then someone who does not. Drinking plenty of water helps relieve and prevent headaches, flu, and other ailments such as Myocardial infarction and stroke.
Water has always been my favorite drink! To help flavor it and add healthy electrolytes I add Rehydrate. (actually, Rehydrate includes antioxidants, carbohydrates and electrolytes) YUM!
To Your Health!
Relationships, Wellbeing, and Stress: How Do They All Come Together
Relationships are the most basic structure of human society. They not only define us but determine our most basic, most primeval instincts. Most people, irrespective of how they boast of being inadvertent loners ultimately cannot survive without the psychological ‘touch’ of what is arguably the most meaningful part of our lives.
In retrospect, a good relationship is not what we merely want or desire – but what we ‘need’.
This deep seated visceral need is just about as important for our emotional well being as physiological nourishment is important for our body. If and when our relationships turn sour, stress is the almost inevitable result.
Stress is broadly defined in contemporary Psychology as:
“A reaction to a stimulus that disturbs our physical or mental equilibrium. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body.”
source: Psycology Today
Ergo, once our mental equilibrium is disturbed enough, it affects our behavior with the world around us. If the situation is stressful enough we may well be left emotionally ‘crippled’ i.e. incapable of performing productively in both the personal and professional spheres of our lives. It’s a vicious downward spiral that may well lead to loss of appetite, loss of concentration and even morbid depression.
If left unresolved, the detritus of a broken relationship may lead the individual to become withdrawn from society, self mutilation and ultimately even suicide. Only, the individual may not see it as suicide, but ‘Euthanasia’, or a means of ending the insufferable pain.
Conversely, healthy relationships, especially amongst members of a nuclear family, are an important contributor to both the mental and physiological health as well as the overall wellbeing of the individual. In fact, the quality of our relationships has a direct bearing on the security we feel within them and how safe we feel ourselves to be ourselves around the people that are important to us as well as those we interact with the most.
If we are comfortable with our most intimate relationships such as parents, siblings, spouse etc, then that comfort level spills onwards to our social interactions, in both our work and beyond. In effect we are more confident and secure in our workplace and our personal lives. And consequently, our emotional health has a direct link on our workplace productivity as well as enjoying our off duty hours.
This is because the love we feel for others is a crucial determinant for certain neurochemicals as well as hormones that our bodies produce when we think of them or interact with them in any way, and at a cellular level, these chemicals pretty much control our health.
Healthy and positive relations are absolutely crucial for the overall wellbeing of both our minds as well as our bodies since a lack of such positive stimuli has, in the long term, the capacity of destroying both our minds as well as our bodies.
WebMD lists ideas for stress management to view click here
In addition to praying, exercise, avoiding alcohol and eating right I also find two supplements very effective.
The first Is OASIS: This solution for a stressful environment helps bring balance back to your life through adaptogens, berry extracts and B vitamins.
The other is Clear Mood which facilitates brain and nerve cell function by providing important neurotransmitters that help lower the effects of occasional stress, nervousness and worry. The two together; Oasis and Clear Mood, are incredibly helpful when I am stressed.
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!
2016 is right around the corner and millions of American’s will set a ‘goal’ or make a ‘resolution’ to lose weight and get healthier. Although these are great goals / resolutions, research tells us that 95% of Americans procrastinate when it comes to ‘starting’.
Does that mean we are set to fail even before we begin? Absolutely not!
Below are six tips to help you get started and make the transition to a healthier lifestyle easier just like Doris did.
“Wanting to go to my reunion so my friends recognize me, my goal was to lose 50 pounds. Thanks to you and your coaching I MADE IT!!! Then after one year, my weight loss slowed after 55 pounds, 53 inches, my wellness coaches evaluated my food choices, hydration and physical activity. Now, I’m on track to keep going. I feel great, sleep great and have energy all day!”
Thank you, Doris W. (2015)
Healthy Lifestyle Tips:
1) Drink Water: if you drink sodas or other sugary drinks substitute at least one of them with water instead.
2) Eat: Ensure you are eating at least three meals and two snacks each day. Download a Meal plan here.
3) Plan Ahead: Decide beforehand what you are going to eat the next day or even better yet, 2-3 days ahead. If you have time set one day such as a Sunday afternoon and cook 2-3 meals.
4) Exercise: Begin to incorporate alittle exercise each day. You don’t have to hit the gym, start with a 10-12 minute walk. If you enjoy workout videos checkout this 24 minute workout.
5) Sleep: Try to get 7-8 hours of sleep each night.
6) Keep Going: If you ‘mess up’ don’t GIVE UP! It’s not a disaster. Simply get back on track the following day or the following meal.
Your health is an asset that you can improve and protect overtime. A healthier lifestyle is a choice and you will reap the rewards such as having more energy, looking, feeling and performing better in everything you do.
To YOUR Health!
I’ve been taking supplements for over 30 years. Why? because just eating food and drinking water wasn’t working. I needed energy!
My husband was in Food Service at Duke University after we were married and in the 80’s Duke was studying the value of supplementation in the diet.
Today, even more than ever supplements are needed to ‘fill the nutritional gaps’ that we miss by just eating food. Why?
1. Depleted Soils. When foods are grown repeatedly in the same soils, the mineral content becomes depleted. The University of Maine published a study in the December 2003 issue of the Soil Science Society of America Journal which found that acid rain depletes nutrients from the soil.
‘A landmark study on depleted soil by Donald Davis and his team of researchers from the University of Texas (UT) at Austin’s Department of Chemistry and Biochemistry was published in December 2004 in the Journal of the American College of Nutrition. They studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, finding “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century. Davis and his colleagues chalk up this declining nutritional content to the preponderance of agricultural practices designed to improve traits (size, growth rate, pest resistance) other than nutrition.’ (source: ScientificAmerican.com)
2. Long Transit Time for Delivery. Foods are picked weeks before they deliverd to the market due to the long distance of shipping.
3) Picking before Ripe. Due to picking the fruits and vegetable so early the food doesn’t have time to mature naturally on the vine, thus decreasing nutrition.
My personal regimen for supplements is simple! I use a Metabolic Nutrition System. This is a comprehensive wellness system (and yes, if you need to lose weight, by taking this and following our Meal Plan, you probably will.) I personally don’t need to lose weight so I take this for ‘maintenance’ of wellness and weight. What is it?
My personal opinion is YES we do need supplements… think about it, even the food industry is ‘adding supplements’ to their products. So a better may be, can we really live well if we DON’T use supplements?
For additional information contact me! I’m here to help.
Is there a nutrition and diet plan that works for both men and women?
In the last blog we spoke about the importance of breakfast. Once you’ve mastered your daily breakfast (which should include a clean protein source) then we’ll progress to the next phase which is eating every 3 hours throughout the day. Our goal is to use food and nutrition to FIRE UP our metabolism to BURN body fat and build lean muscle.
So, YES! There is a nutrition plan that works for both men and women.
Merriam-Webster define ‘Diet’ as:
Definition of DIET
a : food and drink regularly provided or consumed b : habitual nourishment c : the kind and amount of food prescribed for a person or animal for a special reason d : a regimen of eating and drinking sparingly so as to reduce one’s weight <going on a diet>
What we are talking about is a LIFESTYLE.
Not really a diet.
Diets tend to be temporary and often times do not promote health or healthy aging. A LIFESTYLE is sustainable for a LIFE time.
Boosting our metabolism can be done (for most people) by FIVE specific signals. My friend Mark McCoy wrote the following:
Proteins (egg whites, chicken, hummus…)
Carbohydrates (vegetables or fruits)
Fats (healthy fats such as, avocado, olives or cold water fish like Salmon)
Because our food source does not have the nutrition that it did many years ago, (due to nutrient loss in the soil & picking food before it has ripened) many people choose to increase their micro nutrients with supplements. Micro nutrient include enzymes , vitamins and minerals.
Our body is roughly 60 to 70 percent water. Water is important to regulate body temperature and to provide the means for nutrients to travel to all our organs. Water also transports oxygen to our cells, removes waste, and protects our joints and organs. Dehydration occurs when we lose more water than we take in. This can decrease our energy.
if you notice in the illustration above, under oxygen is B vitamins. Have you ever heard of someone getting a B12 shot? B vitamins help increase oxygen which helps increase energy….
Oxygen enriched B vitamins carry oxygen in your blood and must be kept at optimal levels. Optimal levels of B vitamins begin at 30mg per day. We drink Spark for our B’s! AND LOVE IT!
So, the answer to the question, Is there a nutrition and diet plan that works for both men and women? Yes, yes there is!
To your health!
Oh the questions we get!!!
What are effective diet plans for men? What are effective diet plans for women? Is there a nutrition and diet plan that works for both?
Yes! There are nutrition plans that work for both and it ALL begins with FOOD. Not only the food choices but also the eating frequency.
While we sleep we are actually fasting. Our body is not receiving any nutrition or hydration BUT we expect our body to continue functioning such as breathing, heart beating, muscles moving us as we sleep and so on and all of that takes calories.
The American Heart Associations study (click here) suggests that eating breakfast was associated with significantly lower Coronary Heart Disease risk.
The first meal of the day; breakfast, is important! Eat within one hour of waking and include protein. Skipping breakfast pushes our body into a pre-catobolic state meaning muscle protein is used for energy and deficits are seen in performance due to lower muscle. Skipping beakfast (and skipping meals) teaches our body to become very efficient at ‘holding onto body fat’.
Research shows that eating breakfast helps us lean out, be more successful at losing weigh and keeping it off. Simply put, it’s a healthy habit.
Before I began an effective diet and nutrition plan for myself I NEVER ate breakfast. I wasn’t hungry. But now I eat breakfast every day and look forward to it! My meal of choice is a Meal Replacement shake. This provides the protein I’m looking for (24 grams) and it mixes with water so I hydrate my body for a great start to the day.
So when we talk about effective diet plans:
What is your preference? What makes YOU feel great? Paleo? Vegetarian? Low Carb? Raw Food? Vegan? Whichever food you choose is up to you. Effective diet plans begin with eating food.
Always eat breakfast and include a clean protein.
Drink water first thing in the morning and throughout the day.
Put FUEL (food) into your body about every 3 hours throughout the day. (fruits and veggies paired with a clean protein)
Hungry at night? Eat high protein foods. While we sleep the body repairs itself and likes to use a clean protein for repair.
And remember, if our body does not get the nutrition it needs from foods or supplements it will get energy from our body’s muscles and preserve body fat.
So, if you want to burn body fat and build lean muscle in a healthy way… consider this routine as an effective diet plan for men and effective diet plan for women.
To your health!
We received a question: What is the best way for me to improve my body composition?
I understand that 75% of our body composition is ‘what we eat’ and 25% is exercise… Listen here for my three tips.