Monday, November 6, 2017

slaying Hunger

So how do you control your hunger and manage your body weight without eating more? Check out these 10 powerhouse foods that will not only help you control your hunger, but offer some amazing health benefits as well:
1. Oatmeal: Oats are a good source of many nutrients, including vitamin E, zinc, selenium, copper, iron, manganese, and magnesium. They are also a good source of protein. Full of soluble and insoluble fiber, aiding in digestive health, cholesterol maintenance and heart health. Best of all, oatmeal has one of the highest satiety rankings of any food, leaving you full for longer. 
2. Beans (including small red, kidney, pinto, and navy): Not only are beans known for being an excellent source of protein and antioxidant content, but they are also known for their high fiber content, which controls hunger and keeps you feeling satisfied longer. Adding beans to your diet helps you cut calories without feeling deprived. The USDA recently released their latest guidelines, revealing that Americans aren’t coming close to consuming the daily recommended minimum of dietary fiber, which is only 15g per day.
The Adequate Intake (AI) set by the Food and Nutrition Board of the Institute of Medicine for total fiber is as follows:
  • Adults ages 50 and younger: 38 g/day for men, 25 g/day for women
  • Adults 50 and older: 30 g/day for men, 21 g/day for women
3. Red Grapes: This super food contains phyto-nutrients offering broad antioxidant protection and a variety of antioxidants, including anti-inflammatory benefits as well as resveratrol, which is linked to many heart health benefits. Red grapes also contain many vitamins and minerals, including vitamins C, A, K, carotenes, and B-complex vitamins. Not only is this powerhouse super food packed with nutrition, but grapes also taste great, are low in calories, and tout a very low-glycemic rating, which helps control hunger. Best of all, they’re available year-round!

4. Fish: Fish is full of protein and low in saturated fat. But one of the biggest health benefits is its omega-3 fatty acids, which supports cardiovascular, cognitive, and vision-health. Fish also improves insulin sensitivity, helping build muscle and decrease belly fat. The American Heart Association recommends eating two servings of fish (particularly fatty fish such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna) each week.
5. Apples: Did you know China produces more apples than any other country? Maybe they’re on to something. This low-glycemic super food is full of antioxidants and antioxidant compounds such as flavonoids. Apples help with digestion and have also been connected to neurological health. They’re also low-glycemic, helping you control your hunger. However, when eating that crisp sweet fruit, be sure to leave the skin on. The skin contains more fiber, quercetin and antioxidants, than the rest of the apple. So the next time you reach for an “Apple a Day,” you can feel good about it!
6. Eggs: The benefits are big with eggs. They are great for many things, including eye health due to the carotenoid content (specifically lutein and zeaxanthin). They are a good source of protein and all nine essential amino acids. They contain choline, a nutrient that helps regulate the brain, nervous, and cardiovascular systems. Eggs are one of the only foods that naturally contain vitamin D. They promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. They contain iron, B vitamins, and minerals like folate, which is recommended for pregnant women. A study reported in the Journal of the American College of Nutrition found that eggs tended to satisfy obese and overweight subjects more than a bagel breakfast with an equal calorie count. This super food is not only low-glycemic, but is an egg-cellent way to control your hunger.
7. Nuts: Go nuts! These great snacks contain plenty of protein, fiber, and healthy monounsaturated fats, which are needed for heart health. Nuts also contain an array of vitamins, nutrients, and antioxidants. Walnuts contain high levels of omega-3 fatty acids, and almonds are a good source of protein, antioxidants, magnesium, potassium, calcium, iron, and vitamin E. Also, Brazilian nuts are known to contain the powerful antioxidant selenium, which helps neutralize free radicals that attack healthy cells. Although these great snacks are highly nutritious, be sure to keep your servings to only 1 or 2 ounces, because they typically contain higher concentrations of healthy fat that could impede progress with weight loss if not eaten in moderation. Not only do these great-tasting snacks control hunger, but the health benefits of each individual nut is endless. So go nuts with this smart snack!
8. Yogurt: This digestive-friendly food is a great way to incorporate probiotics, or “healthy bacteria,” into your diet to fight off bad bacteria in your digestive track. It’s also a good source of protein and an array of other nutrients, including calcium and vitamins B-2, B-12, potassium, and magnesium. There are a lot of different varieties and brands of yogurt to choose from. Be sure to find healthy, protein-rich, low-sugar yogurts enriched with vitamin D for the healthy bone benefits. Also, be sure the label says “live and active cultures.”
9. Avocado: Avocados have more of the carotenoid lutein than any other commonly consumed fruit. They are also beneficial for eye health, and are considered the best source of vitamin E. In addition, avocados are high in beta-sitosterol — a compound that has been
shown to lower cholesterol levels. This satisfying fruit also contains the heart-healthy B vitamin, folate. Last but not least, avocados contain monosaturated fats, which also help in controlling hunger.

10. Kale: This powerful food has over 45 different flavonoids, including kaempferol and quercetin, which offer potential beneficial effects including antiviral, anti-allergic, and anti-inflammatory. It’s great for avoidance of chronic inflammation and oxidative stress. It also sports an excellent satiety rating, which means you can enjoy the diverse array of flavonoid benefits while controlling your hunger. If you’re not familiar with kale, then it’s high time you both met.

Monday, October 30, 2017

Pumpkin super powers

Health Benefits of Pumpkin

pumpkin spice latte: pumpkin
Catching zzs — Pumpkin seeds contain an essential amino acid — tryptophan — which the body converts into melatonin. Pumpkin seed powder has been called the new glass of warm milk.
Helps maintain healthy weight — One cup of cooked pumpkin is only 49 calories. Add pumpkin to your diet to help with cravings. Pumpkin contains fiber, which also helps you feel more full.
Forget carrots — Pumpkins are also high in lutein and zeaxanthin, substances that support eye health.
The list of health benefits from pumpkins goes on and on. Learn more about this fall super food here.
Now that we know pumpkin without the spiced latte is a vitamin-rich power punch, let’s delve into a recipe that will curb your craving and also provide a healthy breakfast option to change up your morning routine.

Recipe: Pumpkin Spiced Latte Smoothie

½ c. fresh pumpkin puree
1/4 c. unsweetened almond milk
1 ½ Nutrimeal Free + 1 ½ French Vanilla Nutrimeal scoop
4 ice cubes
½ tsp. cinnamon
½ tsp. nutmeg
½ tsp. ginger
½ tsp. instant coffee
  1. Combine all ingredients into a blender and blend on high until smooth and creamy.
  2. Pour into your favorite smoothie mason jar and ENJOY.

Tuesday, October 17, 2017

Reset Intro

As a special receive a $299 free gift for comitting to the program for 12 weeks
Reset Intro begin today

Pregnant Women: Is Your Baby’s Nutrition Missing this Key Ingredient?

Pregnancy brings along for the ride a whole barrel-full of questions about nutrition and supplements.
I’ve known many women that are completely confident about their health and taking supplements during their “everyday” life who then start to question whether or not they should continue taking supplements while they’re pregnant.
Um, YES!!!
During pregnancy and while breastfeeding, a woman’s nutritional needs are greater than ever.
So, it is NOT the time to stop supplementing.
Actually, this is the perfect time to make sure you are taking the best prenatal supplements possible.
But with so many prenatal multivitamin/mineral supplements on the market, how can you evaluate your decisions?
Here’s a tip: pay attention to the amount of iodine in the formula.

The Importance of Iodine

In healthy adults, iodine serves a number of functions within the body. First and foremost iodine supports healthy thyroid function, which is important for normal metabolism.*
For pregnant or lactating women, iodine is crucial because it not only supports a child’s healthy thyroid growth and function, it also plays a key role in healthy brain and central nervous system development.*
In other words, it can have a direct impact on a child’s metabolis, learning and behavior later in life.
Now, here’s the problem. Consumption of iodine has been steadily declining for nearly 50 years, especially in the United States, resulting in a higher prevalence of mild iodine deficiency in the general population.
Pregnant and lactating women’s needs for iodine skyrockets during this critical time in the child’s development, so supplementation can help fill the gaps.
Here’s an especially sobering fact: only about half of the prenatal supplements on the market contain any iodine at all.
The Prenatal Chelated Mineral in USANA’s BabyCare Essentials delivers 300 mcg of iodine in a daily dose which is a higher amount of iodine than many other products on the market.
The amount of iodine found in USANA’s prenatals helps effectively support healthy neurocognitive development while staying well within the Institute of Medicine’s recommendation of a maximum of 1,100 mcg of dietary iodine daily.
The iodine USANA uses is in the form of potassium iodide, which is a form that has been shown to be very bioavailable in humans.
A word of caution: Though unlikely, it is possible to consume too much iodine during pregnancy or breastfeeding. So, if you eat a lot of sea vegetables, scallops, yogurt, cow’s milk, eggs or strawberries every day, talk to your doctor about monitoring your levels of iodine.

Perfect Partners: Iodine & Selenium

When taking iodine, it’s important to take adequate amounts of selenium, which also supports proper thyroid function.
Here’s a little insider tip: there are about 100 mcg of selenium in 2 tablets of BabyCare Prenatal Chelated Mineral.
Ladies, if you think you could get pregnant, or if you are actively trying, help your little kidlet get a smart start.
Supplement your healthy diet with the USANA BabyCare Prenatal Essentials for comprehensive nutritional support all throughout your pregnancy and while breastfeeding.
Do you know anyone who might benefit from this information? Please share!
*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.

Friday, September 22, 2017

Take some time to think about how you’re going to find time to be active. Are you going to wake up early? Walk after dinner? Run during lunch? Schedule the time on your calendar, and write down what you want to do (bike, weight lift, yoga, etc.). And if you need to find a program to work out at home, look for something on YouTube. For example: search “no equipment 20-minute workout” (or however much time you have). What’s your favorite time of day to work out, and what exercises would you recommend?