Wednesday, August 30, 2017

Healthy Snack Ideas

Snacking between meals can keep you from getting too hungry and help you maintain a more consistent energy level throughout the day. Incorporate more whole foods into your diet and try these delicious and quick snacks that are under 300 calories:

4 tablespoons hummus + 1 large carrot = 170 calories

1 medium apple + 2 ounces cheese = 235 calories

1 ounce almonds (approximately 23) + ¼ cup dried cranberries = 255 calories

1 slice whole-grain bread + ½ an avocado = 260 calories

1 Greek yogurt + ½ cup granola = 290 calories
2 tablespoons peanut butter + a banana = 295 calories

Wednesday, August 2, 2017

The Top 5 Foods that KILL Body Fat. Part 1 of 2

If you’re reading this Blog, then I know that you’re not only interested in losing abdominal fat and getting a Healtier body.
That’s what this Blog is all about… let’s dig right in… and get our independance back

Three question to get you thinking...

  1. Are you aware that some foods that you might actually think are unhealthy, such as whole eggs can actually HELP your body to burn abdominal fat? And yes, that includes eating the yolks!
  2. Did you know that so-called "whole grains", which you thought were healthy, might actually be making you GAIN fat, and make you sluggish?
  3. Did you know that other foods marketed as "healthy" such as soymilk, soy protein, and other processed soy products contain specific concentrated compounds that can cause something in your body referred to as "stubborn belly fat"?

 Let's dive in...

In this blog I wanted to Bring to light some of the shocking facts I stumble on my health and wellness  journey about some of the foods that you are already eating. These foods are marketed to you as "health foods" but are actually silently making you gain extra stomach fat! Yes I said it!!
I have a few surprises for you there are a couple of foods that you probably thought were unhealthy, but can actually help's you to burn off fat so much faster.
The proven opptions from my own experiance that are so valuable. It makes lose stubborn body fat easy, and it will also stop you from being fooled by the deceptive marketing of the giant food conglomerates, who want you to buy more of their cheap processed foods.

The foods that are silently making you fat and also some secret foods that can help you burn fat.

The first one I'd like to warn you about is "whole grains". This includes,  and
  • Barley.
  • Brown rice.
  • Buckwheat.
  • Bulgur (cracked wheat)
  • Millet.
  • Oatmeal.
  • Popcorn.
  • Whole-wheat bread, pasta or crackers
  • whole grain bread
  • bagels
  • muffins
  • pasta,
You  know that refined grains like white bread are bad for you, but I bet you think that “whole grains” are great for you and can help you to lose fat. Well, this could be a big problem holding you back from a lean body and a flat stomach.

What do you here all the time...

Trust me...I'm NOT going to preach to you about What every one else is talking about a low-carb/no-carb diet here. Moderate carbs has been shown to be healthy, if you choose the right options. This doesn't necessarily mean whole grains are the way to achieve that.
A little known fact is that grains are extremely cheap to grow, and process compared to other crops, and this means LOTS of  money for giant food conglomerates. Of course, this means that they have to deceive you with clever marketing to make their product seem "healthier" for you, and the whole time your thinking you are doing your body good.
The first problem with whole grains is that many whole grain breads and cereals still raise your blood sugar fairly substantially and quickly, which stimulates an insulin spike, and triggers you to have more cravings for carbohydrate-rich foods later.

In the big picture, you inadvertently eat more calories!
Another problem with whole grain products is that they are still fairly calorie-dense with a lower amount of nutrient density compared to some other options I can show you. A large percentage of the population has some degree of intolerence to gluten, which is found in high amounts in wheat and some other grains.
In fact,in the (WJG) World Journal of Gastroenterology, some nutrition scientists estimate that as much as 60-75% of the population has at least some small degree of intolerance to the gluten in many grains. which leads to

Diagnosis of gluten related disorders: Celiac disease, wheat allergy and non-celiac gluten sensitivity 

Also, keep in mind that the human digestive system adapted over the period of 200,000 years, on a diet that did NOT contain very much grain at all. There may have been very low amounts of grain in the ancient human diet, but nowhere even CLOSE to the quantity in today's modern diet.
It wasn't until agriculture became more prominent only a couple thousand years ago, grains became a major part of the human diet. Your digestive systems is still not adapted to properly digesting the large quantities of grain in the modern diet.

The outcome is you get fatter, Wich opens up another avenue of other  health problems!

Now I realize the fact is that you may not be willing to completely eliminate grains from your diet. I'll show you how to best balance this aspect of your lifestyle change to get you the best fat loss.
You have been deceived about soy!
Some of the biggest offenders in the soy industry are soymilk, tofu, and soy protein products. Remember that soy is a BIG multi-billion dollar industry and their goal is to use clever marketing to fool you. They want you thinking that these highly processed soy products are actually healthy for you, so you buy more of them thinking you're doing the body good.

The high concentrations of phytoestrogens that are found in processed unfermented soy products.
You heard contradicting stories about whether these phytoestrogens are actually harmful or not. One thing that's often overlooked is that in most cases, we're not talking about eating just a few soybeans here and there. We're talking about products such as soymilk and soy proteins, where the processing has actually concentrated the phytoestrogens in much higher concentrations than you would ever get naturally.
This is where these processed soy products can actually stimulate your body to hold onto belly fat. Want more belly fat… Just go ahead and drink more soymilk or eat more tofu!

But even if you don't belive my argument, consider this...

The other main problems with soy is that it is one of the most genetically modifiedand enhanced crops.  Also one of the crops containing the highest pesticide/herbicide residue. Many pesticides and herbicides that get inside your body actually act as something called xenoestrogens. Xenoestrogens are a type of xenohormone that imitates estrogen. They can be either synthetic or natural chemical compounds wich contribute to the condition known as "stubborn belly fat". They make your body want to hold onto belly fat and make it particularly hard to burn off.
 You don't agree with the phytoestrogen argument against soy. The xenoestrogens from pesticides and herbicides that you will be exposed to is (Double Truble). That will lead to increase stomach fat.
There are many other reasons why soy products are only holding you back from getting a lean healthy body,

Wednesday, June 28, 2017

We’ve taken time away from blogs, but now that Summer is here, we are back! We’re bringing you a pertinent blog for the next 3 months ahead. We call it summer paradise!
While we sleep, our bodies make use of that time to heal itself. The most work on our bodies is done at night from cell regeneration to tissue repair. We wake up with cleaner eyes and dirt removed from them formed by “sleepys” in the corners of our eyes. However, just because it’s summer, doesn’t mean waste away your time! Wake up early while it’s cool out and stretch your legs—even if it’s just a quick walk around the block. Ten minutes walking around your community first thing in the morning will do your body wonders. Circulation will increase and get your blood flowing to all your extremities.
Don’t be afraid to work late when it’s cooler at night either. Make time for your body when you sleep and still make time for your goals when you are aware before the rest of the world. Maintaining balance is very important and it’s a measure of success. A balanced lifestyle is what many successful people describe as their daily focus.
Because Summer is the perfect time to take control of your health, make the most of it! Soak up the right amount of Vitamin D and cover your body when you’re outside with the proper amounts of sunscreen. Don’t apply just once, but continually reapply as needed. With the warm weather, coastal beaches, community pools and many other outdoor sports, getting fit and staying healthy can also be fun.
One On One 247 and GoiMRS2000 is here to share some tips and tricks for summer happiness and summer health. Of course, these extend past you to your entire family. Be sure to share the love with your loved ones as we enter summer 2017!
Watch Everything You Eat!
Traditionally, Summer is a time to pig-out with community barbecues, drink alcohol and neglect the vegetables. Don’t forget the sweets, either! There’s something that everyone has a weakness for, even if it’s not sweets. With the heat, the last thing a lot of us want to do is exercise. Summer is a time for lounging around and relaxing, rather than being up and moving! However, if you’re not careful, you may fall into some unhealthy habits this summer. Bad habits exhibited for three months means at least making up for them over the next six months and we don’t want that to happen to you!
Try substitutions instead. Drink filtered water rather than soda and other sugar-filled juices. Lemonade from the local 7-11, sweet tea from the drive-through and fruit punch next to the grill are summer staples still all loaded with sugar.
Drinking water is important part of health year-round. A lot of us forget that we need more water in the summer to counterbalance the heat. A good rule of thumb for summer when it comes to water is to bring double the amount of water you normally would. If you want to push it one step farther, add lemon slices to your water to alkalize your water. Bring your body up to a healthier pH balance!
Our staff prepares a pitcher of lemon water every morning. We hit the kitchen jug several times throughout the day. Just because we’re in the office working, doesn’t mean we’re stuck there. We get out and stretch our legs too. When we’re out at a work function, we usually bring the jug with us!
Don’t Forget Self-Discipline!"summer success"
This applies to substitutions that we mentioned earlier and of course goes for food as well. With a plethora of food available on picnic tables, you should still balance out what you place on your plates! Make your plate colorful. Greens and diverse fruits should be added first followed by the main course. Treats are fine to consume in moderation, but we mean a handful of chips, rather than half the bag. (It’s okay, we’ve all been there before too!) Start small with the colors then move onto the treats, if you have room.
Another great tip for summer eating habits can be had for anyone. Whether you are trying to get healthier or stay healthy, try eating smaller meals. Smaller meals keep your body’s energy level steady all day and even speed up your metabolism. For many people, the difference between being healthy vs. overweight can be reduced down to a few extra hundred calories a day. Believe it or not, more meals will speed up your metabolism and you’ll burn stored fat over time. We recommend trying out a smaller and more frequent meal planner four weeks. Weigh yourself weekly, but most importantly, maintain your consistency. Stay disciplined!
Schedule Time For Exercise
One of the best ways to be healthy in summer is to exercise outdoors. There’s plenty of activities to do in the summer that can double as exercise: kayaking, hiking, water sports—even walking on the beach. Exercising should never be a chore, but something you enjoy doing. If you’re having trouble finding an exercise, don’t worry. There are plenty of outdoor activities that burn calories and also take place of traditional exercising.
Swimming is one of those double-whammies. Stay cool and healthy at the same place, at the same time.
If you have kids, be sure to include them. Getting them started on healthy habits while young will set them up for success from an early age. This way, they’ll be more in-tune to exercising their bodies and minds as opposed to their fingers on the iPads.
Regardless of exercising, be sure to be smart about your timing! The sun is strongest between 10am and 2pm. After 2pm, the UVA and UVB rays are still present, even with overcast skies. Stay covered up while in the sun and, if possible, exercise during the morning or later in the evenings.

Monday, December 26, 2011

I've recently added running to my exercise schedule, and have found that my appetite has climbed! Should I be eating anything before running? Or after? Suggestions on how to combat an over-active appetite?

           If you are an athlete or exerciser you need to have at least 45% of your caloric intake made up of carbohydrates. Your body arrangement goal determines the total calorie intake and your activity determines the % make up of those calories (protein, carbs and fats). Consequently if you are an exerciser/athlete pursuing a weight loss goal and allowed 2000 calories/day in order to continue reducing fat, then those calories should be "good" carbohydrates. If you are not an exerciser/athlete then it matters less how you eat your 2000 calories. If you choose to make up your calories with primarily protein and/or fat you may become sluggish and burn less calories, ultimately forcing you to keep lowering your intake to maintain weight loss, and you may develop powerful desires for what your body needs most in order to produce energy: carbohydrates. Better to head off those cravings before you find you've eaten two-thirds of a cheese cake pie and half a quart of ice cream!            Just remember when it comes to weight loss it's all about calories, and when it comes to production it's all about carbohydrates ~ so pick the foods that make you feel the best within the calories you are allowed.
             Should you eat before working out?  If you are a recreational exerciser or simply working to attain fitness, weight loss, etc., you can positively achieve your goal not consuming anything 45 minutes before a workout. But doing so can make the workout more productive (and for competitive athletes the practice of consuming the proper formulated snack ~10-45 minutes before a workout has become typical protocol in order to maximize energy levels throughout the training/event period and speed the recovery process).

Tuesday, November 29, 2011

Are there specific vitamin needs for women in the menopausal stage, and are there menopausal-specific vitamins you can recommend?

          There are specific vitamin needs for all women and it fluctuations with age, which is why usana now has a my health pak based on gender, age and level of activity.             When it comes to treating menopause with vitamins, there is a "blurred line" between drug action (high doses of specific vitamins to treat a symptom) and the use of a "standard vitamin & mineral formula" as a dietary supplement. The supplement serves the purpose of completing the daily diet, thus potentially staving off certain preventable diseases. Please see the following clinical note on the subject.

Clinical note: Scientific evidence is lacking in the efficacy of over-the-counter substances including specific vitamins for relieving menopausal symptoms. Some of the common compounds that are purported to help alleviate symptoms of menopause are soy isoflavones, black cohosh and Vitamin E. Most of the scientific research is mixed. In other words, studies have shown both positive and negative outcomes. There are certain substances that are not recommended for menopausal symptoms. They are topical progesterone, Dong quai , evening primrose oil, ginseng, licorice, Chinese herb mixtures, or magnet therapy. In some cases, side effects can be severe.