Nutrition

Advocare Oasis

Healthy Valentine

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 .

Healthy Valentine

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

Healthy ValentineThe 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.

2) Become either a Preferred Customer or Distributor through the links on this page.

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.

Heidi@ichoose-Wellness.com

Text: 386-453-6809

Healthy Valentine!

To Your Health,

 

 

 

 

 

 

*Alcohol commentary written by Nutritionist Pam Giese.  She is a Stud! Checkout her fb page here.

 

Heidi@ichoose-Wellness.com

Text: 386-453-6809

 

 

 

Meal Plan for Healthy Eating

Let Food Be Thy Medicine

”Let food be thy medicine, and

let thy medicine be food.”

Hippocrates

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.

choose My Plate. iChoose-Wellness.com
Healthy Eating
My Plate what we eat matters
What we Eat & Drink over time Matters.

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!

For you FREE MEAL PLAN Click here

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Do We Really Need Supplements?

Supplements
Supplements

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?

Effective Nutrition Plans for Men and Women....
Effective Nutrition Plans for Men and Women….

 

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:

Metabolic Signals
Metabolic Signals

 

Macro Nutrients:
Proteins (egg whites, chicken, hummus…)
Carbohydrates (vegetables or fruits)
Fats (healthy fats such as, avocado, olives or cold water fish like Salmon)
Beginning with breakfast and eat every three hours (or so) throughout the day.
Micro Nutrients:
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.
Water:

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.

 Our recommendation is to drink half of your weight in ounces of water per day. (add more water for climate & exercise).
Oxygen:

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!

Advocare Spark Great for Mental focus and productive energy. No Crash.
Advocare Spark
Great for Mental focus and productive energy.
No Crash.

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!

How To Improve Body Composition

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.

Click picture for a quick video.
Click picture for a quick video.

Nutritional gatekeepers!

We are the nutritional gatekeepers for our families!

LISTEN! We are the nutritional gatekeepers for our families! One of the doctors on the Advocare Scientific & Medical Advisory Board, Dr. Leann Redman, says that ‘as a parent / spouse, I am the nutritional gatekeeper for my home.’

I make the grocery lists, I go to the grocery store & buy the food, I bring these bags in my home, I prepare the food, and I PUT THE FOOD ON THE TABLE! It’s all me! It’s all us, Moms / Dads / husbands and wives!

So! If I’m the nutritional gatekeeper, I have a big job to do! I play a game every time I go grocery shopping. Blue bags mean fresh foods. White are the bags with the stuff from the middle of the store, or premade foods. 

I always try to have more blue than white! Today- 14 blue bags & 6 white! That’s called healthy eating for ALL of the Flemings! YES!!!

Let’s ban together & make healthy choices on behalf of our children / our families! They will learn healthy habits from us!

Nutrition Diet for Family

http://bit.ly/1JMrxIW

 

 

 

 

 

 

Down Load Your Grocery List:  Shop the perimeter of the store.

 

 

 This is a GREAT video for food prep.

This is a GREAT video for food prep.

 

 

 

 

 

 

 

 

 

Healthy Living. Healthy Weight Loss.  Best weight loss supplements for women. Healthy weight loss diet.

Can we ‘out exercise’ bad nutrition?

I’m going through the drive through but I’ll work it off at the gym.
I’m drinking alcohol this weekend but I’ll exercise next week.

We had a great friend contact us last week excited to share that he and his wife had finally decided to “get healthy and take control” of their health and wellness! As a matter of fact they were so excited about making the decision that they joined the nicest (and priciest) health club in their town, bought matching fit bit’s and hired a personal trainer.

He declared “we are finally ready to do it this time, we have got to get our health under control, and we’ve got to do something!” Sound familiar? Sure it does, if this scenario hasn’t happened to you personally, it has probably happened to someone that you know.

Because of the hype in the media we mistakenly think that exercise is the magic bullet and that we will be miraculously transformed through exercise to a healthier version of ourselves. The exercise “myth” accounts for the double digit growth in the fitness club industry and the astronomical popularity of fitness devices and apps.

If you look at the statistics you would think that we Americans are on our way to becoming one of the healthiest countries in the world!  The problem is that that concept is totally WRONG…don’t get me wrong, exercise is a major component of health and wellness but most people, including the medical community over rate its impact of exercise alone.

Here is the plain and simple truth, your body composition and your overall wellness is a result of your nutrition, what you eat, when you eat and how much you eat and only 20% to 30% of body composition is a result of exercise!

Wait your saying “that 70% to 80% of my wellness is what I consume and only 20% to 30% exercise?”  Yes, that is exactly what we are saying and that is why most people don’t get the results they are looking for…you simply can’t out exercise a poor diet.

 

Weight Loss Diet

I predict that my friend, unless he works on the “nutrition piece” of his overall wellness is doomed to failure. But what can he do to address the nutrition piece?  He can follow these simple guidelines and increase his chances of success dramatically:

  1. Beginning with breakfast eat 5 to 6 small meals per day and always include a protein and carbohydrate with each eating event.
  2. Drink ½ his body weight in ounces of water per day.
  3. Develop the habit of sleeping 7 to 8 hours per night.
  4. Establishes a plan to ensure that he has ready access to food and snacks to fuel himself  throughout the day.
  5. Make sure that he is absorbing the food that he eats, because if he’s not absorbing the food then the body thinks it is starving and becomes very efficient at holding onto fat.

Following these 5 tips helps to Balance and Feed your body, then (once balanced and fed well) you are ready to Move it through exercise.

Advocare Meal Plan Diet

 

You can begin immediately; as a matter of fact you can start with your very next meal or snack!  We are happy to send you the meal plan and snack guide free to help you get started! Contact us and request a Meal Plan or snack guide.

 

Diet Supplements for Weight Loss

We know that wellness is a choice and we want to help as many as possible to Choose-Wellness, it’s the ‘slight edge’ to healthy living.

Eating more and losing inches… the journey

Have you heard  ‘body composition  is 70-80% nutrition

and 20-30% exercise’?

Well, that’s accurate!   When I talk about body composition I’m referring to ‘lean muscle, healthy body fat percent, strong bones and good hydration’.  Weight loss is the process which leads to being lighter. Fat loss is the process which leads to being leaner.                                                

If we are looking to be lighter, we could simply cut off a limb; but, if we are looking to be leaner and maintain good muscle tone, bone density, and high immune function, we must consider nutrition.  Our nutrition should come from calories that are considered; “clean”, meaning lean meats, vegetables, healthy fats, and fibrous starches.                                                                                   

Undereating or restricting calories leads to malnourishment, which can lead to a variety of health ailments and is NOT sustainable.

When we eat proper nutrition with the correct amount of calories we can increase our metabolic function ~ and this IS sustainable & healthy!

In february 2015, I saw a friend at a new gym that opened in our town. Excited to see her there, I asked if she had specific goals for joining the gym. She did! She wanted to lose 10 pounds for a special trip to Alaska that she and her husband will take in September.

I asked, ‘how’s it going’?, She was a bit discouraged and said, “well, I’ve been working out with a trainer since November 2014 and I haven’t lost any weight”.

So I asked, “what has your trainer taught you about eating?” She looked at me puzzled. “How does your trainer have you eating’?, I asked. “He reviewed foods with me but never talks much about it” she replied. I expalined that I help people with their body composition (healthy fat/muscle ratio) and I would be happy to share a Meal Plan to help her too. After talking, I learned that Diane, who is a Mom, Wife, Teacher, Artist, dog lover does NOT drink water! WHAT? No, she doesn’t like water, she likes soda… Then I learned she eats about 2-3 times a day.

Diane shared that in addition to losing ten pounds she would also like more energy.

We reviewed the Meal Plan and the importance of drinking water thoroughout the day. Diane committed to following the Meal Plan, increasing her water consumption and instead of drinking soda, she’ll drink 1-2 Spark per day.

After 20 days with ONLY those small changes, Diane’s energy increased and she lost TWO POUNDS! WOW! What a great change!!! Diane is on her way to HEALTHY!

Now, Diane’s confidence is growing, she’s feeling good and she decided to REALLY kick it into gear and committed to the 24 Day Challenge. (this is a food based program to ‘jumpstart’ our metabolism)

After 24 Days Diane is DOWN another EIGHT POUNDS! BOOM! She is estatic (and so am I). 

fat-v-muscle
Does this visual help you understand WHY losing five pounds of body fat is a great accomplishment? (less inches compared to five pounds of muscle)

Recap of Diane’s timeline:
November 2014 – February 2015 ~ working out with Trainer 1 time per week and working out with a friend 2 times per week & walking dog 2-3 times per day NO WEIGHT CHANGE.

February 2015 ~ began eating more frequently throughout the day, increased water consumption & drank 1-2 Spark per day. LOST TWO POUNDS and Energy increased. Maintained training program.

March 2015 ~ Continues training program, began the 24 Day Challenge. After 24 days DOWN EIGHT POUNDS!

April 2015 ~ Diane is DOWN a Dress size! Her Doctor’s are very pleased with her results and she is EXCITED to continue this program (her goal… to be a size 6 for her special Alaska cruise)… I’ll keep you posted!

Update: September 2015, Diane REACHED her goal and wore her size 6 black dress on their Alaska cruise!!!

SO Thrilled for Diane!

If I can help YOU contact me!
If you would like a FREE Meal Plan send me a message!

To YOUR health!

Tips to Gain Healthy Weight

Sumo Wrestlers’ Tricks for Getting Big

Sumo Wrestlers’ Tricks for Getting Big

Sumo wrestlers Weight Gain Tips

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!

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.

SO, 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.

YOUR METABOLISM: It looks for food every 3 hours. So feed it and keep it as high as possible.

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.

So what is your preference? Eat like a SUMO Wrestler or eat for healthy living?

Learn more about healthy lifestyle choices and the Advocare 24 Day Challenge . A program designed for sustainable healthy living.


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