Healthy Snacks…

If you are like me I like to have snacks throughout the day. The key is to have a snack that not only tastes good but also is healthy for you too!So what is the best healthy snack to eat on the run? I’m glad you asked! 🙂

I wanted to share with you a great health food snack that I have found to not only be healthy for you, but also have a great flavor. XS™ Energy Trail Mix features an energetic and delectable blend of fruits and nuts. It’s a quick snack that delivers dark-chocolate espresso bean deliciousness and unstoppable energy!

XS™ Energy Trail Mix includes:

• Decadent dark chocolate-covered espresso beans for a caffeine fix.
• Chewy dried cranberries infused with taurine and B vitamins.
• Almonds, pecans, pistachios, and peanuts to fuel up.
•  Quick, tasty energy you can take with you when you’re on the go.
• Fills you up while providing a sustained energy source.

I recommend that you give this trail mix a try!

XS® Energy Trail Mix can only be ordered online. You will not find this in any retail store.

Place your order securely online here. There are many other great tasting products on this website link.

I will list some Frequently Asked Questions below regarding XS energy trail mix. If you have any questions regarding this product, feel free to reach out to me by email. cooper.business.int@gmail.com

Frequently Asked Questions

Does XS™ Energy Trail Mix contain gluten?
XS Energy Trail Mix does not contain gluten ingredients, however, it is packed on equipment shared with other gluten-containing products, so it cannot be considered gluten-free.

Is it possible to overdose on B vitamins?
No. B vitamins are part of a group of vitamins that are water soluble. Excessive amounts of water-soluble vitamins are excreted through the urine. Consumption of very high amounts of some B vitamins can lead to unpleasant side effects. The amount of B vitamins found in XS™ Energy Trail Mix is well below these levels.

How much caffeine is in each serving of XS Energy Trail Mix?
Each pouch has about 57 mg of caffeine, which is similar to the amount in a small cup of coffee.

How much sugar is in each XS Energy Trail Mix pouch? 
Each pouch contains 5 g of sugar. Dried fruits, including cranberries, contain natural sugar. However, the cranberries in the mix have added sugar to reduce their inherent tartness. The remaining sweetness is derived from sugar substitutes (maltitol) and artificial sweeteners (sucralose and isomalt).

Is XS Energy Trail Mix safe for pregnant or nursing women to consume?
Trail Mix has no ingredients that would be considered unsafe for pregnant or nursing women, however, you should check with your doctor before making any changes to your diet. Pregnant women should limit their daily caffeine consumption to less than 200 mg per day.

How much taurine is in each XS Energy Trail Mix pouch and why is taurine an ingredient?
Each pouch contains about 61 mg of taurine, which is an important amino acid that builds skeletal muscles and promotes proper liver function.

Is XS Energy Trail Mix organic?
No.

Is XS Energy Trail Mix safe for children to consume?
It is recommended that XS Energy Trail Mix not be given to children.
 

What Energy Drink Is The Best One On The Market?

If you take a look in the store you will find so many Energy Drinks on the shelves. With so many choices which one is the healthiest one to choose from? Let’s take a look at the most popular Energy Drinks…

NOS Energy Drink is an energy drink sometimes distributed in a bottle designed to look like a NOS (Nitrous Oxide Systems) cartridge.

It is produced by the The Coca-Cola Company under its Energy Brands/Glacéau subsidiary, and licensed by Holley Performance, which owns the trademark. NOS is available in 8 and 16 ounce aluminum cans, 11 and 22 ounce resealable bottle forms and as a 2 ounce “Powershot.” The original version is flavored with juice, but other variants including “fruit punch” and “grape” are also available. Like many other energy drinks, NOS contains high levels of taurine, and caffeine, but differs via its inclusion of large amounts L-Theanine.

NOS Energy Drink  Ingredients include the following: carbonated water, high fructose corn syrup, citric acid, sodium citrate, sodium hexametaphosphate (preservative), caffeine, taurine, natural flavors, acacia, potassium sorbate (preservative), glycerol ester of rosin, l-theanine, sucralose, yellow 5, calcium disodium edta (preservative), pyridoxine hydrochloride (vitamin B6), yellow 6, guarana, cyanocobalamin (vitamin B12)

Rockstar (branded ROCKST★R) is an energy drink created in 2001. With 14% of the US market in 2008, Rockstar is a leading energy drink brand. Rockstar is based in Las Vegas, Nevada. As of January 2013, Rockstar Energy Drink is available in more than twenty flavors, and is in more than thirty countries.

Rockstar Energy Drink Ingredients:

Rockstar Side effects include:

As with all energy drinks, Rockstar can cause jitteriness, anxiety, and high blood sugar levels. If mixed with alcohol it may also mask the level of alcohol intoxication. There are no known side-effects if used in moderation. Several alcoholic versions of Rockstar are available in Canada; an alcoholic version in the US was discontinued in 2007, possibly in response to criticism that young people were confusing the alcoholic version with the regular one.

Rockstar Original was named Worst Energy Drink by Men’s Healthmagazine for having 280 calories due to 67.5 grams of sugar.Monster Energy Lo-Carb, with 20 calories, was suggested as a replacement.

Rockstar has introduced a line of low calorie energy drinks that include electrolytes called Rockstar Recovery, partially in response to these concerns.

Full Throttle is an energy drink brand produced by The Coca-Cola Company (through its Fuze Beverage subsidiary). It debuted in late 2004 in the United States and Canada. It is known for its sponsorship of National Hot Rod Association competitions from 2008 to 2012.

Ingredients: Carbonated water, high fructose corn syrup and/or sucrose, citric acid, natural and artificial flavors,sodium citrate, sodium benzoate (to protect taste), d-ribose, caffeine, acacia, niacinamide (vitamin B₃), calcium pantothenate, (vitamin B5), glycerol ester of wood rosin, yellow #5, pyridoxine hydrochloride (vitamin B6),cyanocobalamin (vitamin B₁₂).

Nutrition Facts: Serving size 16 fl oz; Servings per container 1; calories 220; total fat 0g; sodium 160 mg; total carbs 58g; sugars 58g; protein 0g; niacin 200%; vitamin B6 200%; vitamin B₁₂ 200%.

Caffeine Content: Full Throttle contains 160 mg of caffeine per 16oz serving.

XS® Energy Drinks

I have personally tried each of the energy drinks listen on this post. From a healthy perspective I have found that XS Energy Drinks are by far the healthiest on the market.

XS Energy Drinks are packed with energizing vitamins and bursting with great taste, yet they don’t contain the level of sugar and carbs you see in other popular energy drinks. Choose from many tantalizing varieties, including some that are caffeine free.

Click on the Image below for XS Energy Drink Ingredients…

 

XS® Energy Drinks can only be purchased online. You will not find XS® Energy Drinks in any of the retail stores. I highly recommend trying these energy drinks. I think you will find that they are the best on the market!

You can order XS® Energy Drinks HERE.

I have also found that the XS Energy Line also has many other snacks as well. These items include, XS® Energy Trail Mix (one of my favorites!), XS® Energy Granola Clusters – Strawberry Almond flavor, XS® Energy Twist Tubes, XS® Energy Gum, XS® Blast Premium Energy Drink Mixer.

The Best Vitamins and Supplements for Men, Women & Children

Why Nutrilite

 

BEST OF NATURE. BEST OF SCIENCE.

Nutrilite is a vitamin, mineral and dietary supplement brand that provides a complete array of supplements for a range of needs, including general nutrition, heart health, weight management, and children’s nutrition.

Nutrilite sources natural, organic plant concentrates, many grown on our own farms, and highly purified vitamins and minerals from around the world to meet our exacting quality standards. All ingredients used in NUTRILITE® products are extensively researched, tested and formulated to provide a product that meets the nutritional needs of people on their way to optimal health.

 

UNIQUE NATURAL FARMING PROCESSES

NUTRILITE® is the only global vitamin and mineral brand to grow, harvest and process plants on our own certified organic farms. All our farms—over 6400 acres in California, Washington State, Mexico and Brazil—replenish the soil and avoid synthetic pesticides, herbicides and fertilizers. They are also global good neighbors dedicated to giving back to the community.

 

View and Order Nutrilite products by clicking the button below…

AGRICULTURAL RESEARCH FARM–CALIFORNIA, USA

Our certified-organic Agricultural Research Farm in Lakeview, California comprises 45 hectares (111 acres) on a prehistoric lakebed, where accumulated nutrient-rich sediment contributes to the fertile topsoil. It is the primary location where our researchers investigate plant materials from around the world to provide the highest nutritional value to our products, and the source of new and improved organic farming practices that are adopted by all Nutrilite farms.

By composting and using carefully tested farming practices, Nutrilite creates a better soil structure, supplying crops with a vast array of nutrients.

Primary crops: alfalfa, carrots, pomegranates and many research crops.

Nutrilite farms: The Global Good Neighbor

At our Agricultural Research Farm in Lakeview, local community volunteers help raise organic vegetables for their own use. The Nutrilite Agricultural Research Farm organizes programs with local schools, bringing area students to the farm to grow crops as a school project each year.

 

TROUT LAKE FARM – WASHINGTON STATE, USA

Trout Lake Farm’s 283 hectares (700 acres) in the foothills of the Cascade Mountains is the largest certified organic herb farm in North America. Irrigation is provided by the glacier-fed White Salmon River, fed by glaciers from the mountains.

Trout Lake Valley, where the farm is located, is exclusively organic—there’s no conventional farming in the valley, and the surrounding mountains help keep out pollution.

Primary crops: blueberry, Echinacea purpurea, Echinacea angustifolia, oregano, peppermint, nettle, valerian, white kidney bean, dandelion, lemon balm, black cohosh.

Nutrilite farms: The Global Good Neighbor

Trout Lake Farm is committed to contributing to the local communities, actively supporting the town of Trout Lake with a major yearly contribution to the Trout Lake Scholarship Fund, and donating to community programs.

 

RANCHO EL PETACAL – JALISCO, MEXICO

Rancho El Petacal is a 566-hectare (1400 acres), certified-organic farm in southwestern Mexico. It has the ideal growing climate with plenty of sunshine and rainfall –perfect for growing nutrient-rich plants for our NUTRILITE® products, and for growing test plots for research. The farm is also a major source of jobs for the local community.

Our reforestation programs in the area have helped increase biodiversity and maintain the region’s natural equilibrium.

Primary crops: spinach, kale, broccoli, watercress, parsley, grapefruit, orange, lemon, oregano, sage, and asparagus.

Nutrilite farms: The Global Good Neighbor

The Nutrilite farm at Rancho El Petacal runs a Cultural and Education Support Center. Here we provide basic education on nutrition and ecology as well as help with local projects, such as building a new church for the community.

FAZENDA NUTRIORGANICA, UBAJARA, BRAZIL

Fazenda Nutriorganica is the largest Nutrilite farm. All 1660 hectares (4100 acres) are certified 100% organic. Year-round, the farm produces acerola cherries, which provide 100% of our need for the natural ascorbic acid (Vitamin C) used in NUTRILITE products. Most destructive pests and disease problems are prevented by providing balanced organic nutrients, such as the natural fertilizer from our 300 head of cattle on the farm, ensuring strong, healthy growth.

View and Order Nutrilite products by clicking the button below…

NATURAL DOCUMENT

How To Relive Joint Pain, The Healthy Way!

Many people suffer from chronic joint pain.

Back in the late 1990’s I was working as a Paramedic here in the U.S. One day I was on a call for a person having chest pain and shortness of breath. Little did I know when my partner and I received, that my life was about to change!

That day I was injured on that call. While removing this patient from her house, she was on the cot, the steps from her porch gave way. Her and the cot, equipment came crashing down one me. My left rotator cuff was tore and my left knee’s meniscus was torn in two and the A.C.L was  torn.

Knee 

Shoulder A.C.L

Relieving joint pain with prescribed painkillers.

So even though it’s been many, many years ago, I still have issues from pain in my left knee. I have tried many different pain killers for the pain, both prescribed from the Doctor.

The fact of the matter that any prescribed medication is a hazard to your health! There are some may side affects to these medication that many times the side affects are worse than the pain that you are trying to get comfort from.

Natural Supplements for Joint Pain.

I have used many different brands of Glucosamine Chondroitin. I have found that this supplement has help with my joint pain.

Here is some information on Glucosamine Chondroitin.

Glucosamine is a natural chemical compound found in the body. As a supplement, glucosamine is most often used to try to ease the joint pain caused by arthritis.

Why do people take glucosamine for Joint Pain?

Glucosamine helps keep the cartilage in joints healthy. But natural glucosamine levels drop as people age. This can lead to gradual deterioration of the joint.

There’s some evidence that glucosamine sulfate supplements help counteract this effect, although experts aren’t sure exactly how they work. Specifically, glucosamine has been shown in some studies to help ease the pain of mild to moderate osteoarthritis of the knee. Glucosamine may also help with other joint pain caused by osteoarthritis.

Glucosamine has also been used to try and treat rheumatoid arthritis and other conditions, such as inflammatory bowel disease, asthma, allergies, chronic venous insufficiency, sports injuries, temporomandibular joint problems (TMJ), chronic low back pain, and many others. So far, these uses of glucosamine are not well supported by evidence from research studies.

How much glucosamine should you take?

For osteoarthritis, the typical dose of glucosamine used in most studies was 500 milligrams of glucosamine sulfate taken three times a day. Ask your doctor about specific dosing. Some experts recommend taking glucosamine with meals to prevent stomach upset.

Can you get glucosamine naturally from foods?

Although glucosamine sulfate supplements are often manufactured from the outer shells of shellfish, there aren’t any natural food sources of glucosamine.

 Risks. People with allergies to shellfish should be wary of using glucosamine, since it could cause an allergic reaction. Those who have diabetes, kidney disease, heart disease, bleeding disorders, or high blood pressure should check with a doctor before using glucosamine.

Interactions. People taking other medicines including heart medicines, insulin, blood thinners, and diuretics should check with their doctors before taking glucosamine.

What is the best Glucosamine Chondroitin on the market for joint pain?

Before you spend bunch of money on Glucosimine, let me show you the best on the market.

I have found that the best Glucosamine Chondroitin on the market is made by Nutrilite. All the products from Nutrilite are organic and are the highest quality. I have found that many of the other brand that you find at Wal-Mart, Target, etc… they may be less money, but they do not relieve my joint pain. They are also not very healthy and are made from the cheapest compounds. Since I switched to Nutrilite I have been pain free! 🙂

To order Nutrilite Glucosamine-7. Click on the button below.

Water, The Miracle Cure!

In this toxic world that we live in, we need to be careful on what types of water we drink. Everyone should drink 2quarts of alkaline water per day. NEVER drink just tap water! So many toxin and pollutants are in the tap water, that the only good use for tap water is watering your yard and washing your car.

The truth about the bottled water is also scary! The FDA allows companies to bottle water as long as it meets the requirements of that of tap water. The only choice is using a water filtration device to remove up to 99% of pollutants of the water.  I will discuss some of the better options at the end of this blog. First I want to give you the benefits of drinking water.

One of the benefits of drinking water is that adequate hydration has a huge impact on your immune system. Water helps all of your body’s systems function at optimum levels. Drinking plenty of water flushes toxins and ensures that your cells get all of the oxygen they need to function as they were meant to. Here’s how drinking water affects your immune system.

1) Water Oxygenates Your Blood and Flushes Toxins

Drinking plenty of water ensures that your blood will carry plenty of oxygen to all the cells of your body. This means that all of your body’s systems will function adequately, because they’ll be getting plenty of oxygen. Your immune system functions best when your muscles and organs are functioning best.

Water allows your kidneys to remove toxins from your body. It allows your cells to take in nutrients, and it also allows them to expel waste products. If you don’t drink enough water, toxins will build up, weakening your immune system.

2) Water Helps in the Production of Lymph

Your body’s immune system uses lymph to circulate white blood cells and nutrients to all of the body’s tissues. Lymph fulfills the following functions in your body:

• It carries water and nutrients to the blood, and through the blood, to the cells of the body.
• It carries white blood cells and other immune system cells from the thymus and the bone marrow, throughout the body.
• It removes toxins from the blood.

Your body needs water in order to produce lymph. Without lymph, your white blood cells and other immune cells would not be able to travel throughout the body to fight disease.

3) Water Keeps Your Eyes and Mouth Clean

Drinking water ensures that your eyes and mouth will remain as moist as they need to be. Drinking water allows your eyes and mouth to repel dirt, dust and parasites that might cause infection.

4) Water Helps You Digest Your Food

You need adequate nutrition to maintain a strong immune system. One of the benefits of drinking plenty of water is that it keeps your digestive system strong so that you can properly digest your food. If you don’t drink enough water, you could become constipated, or develop even more severe digestive problems.

Drinking plenty of water also ensures that your cells will get adequate nutrition from your blood.

5) Water Prevents and Treats Common Chronic Ailments

Drinking plenty of water helps keep you healthy in the long term. A surprising number of illnesses can be treated or prevented simply by drinking eight to ten glasses of water a day. They include:

• Arthritis and joint problems, since drinking water helps lubricate the joints.
• Depression, since without adequate amounts of water your brain can’t produce enough serotonin.
• Insomnia, since your brain needs water to produce melatonin.
• Leukemia and lymphoma, since drinking plenty of water ensures that your body produces adequate amounts of blood cells and immune cells, and that they circulate appropriately.
• So let’s talk filtration. There are many water filtering devices that work great. I will show you first the models that I recommend.

  eSpring® Carbon Water Treatment System – Above Counter Unit with Existing Faucet Kit

  

  eSpring® UV Water Purifier Below Counter Unit with Single Line Faucet Kit

  

  Aquarium Reverse Osmosis Filter Systems

  

  Milli- Q

  

  Benchtop water filtration unit

  

  Lower Cost Filters. Can be bought at Wal-Mart, Home Depot or

  Pur-Water-Filtration-System

  

  PUR 3-STAGE WATER FILTER

  

Nine Months Pregnant Weight Lifter! What Are Your Thoughts?

The woman that wont stop weightlifting makes the internet get all fired up over…

Unlike most women, Lea-Anne Ellison will not take it easy being eight and a half weeks pregnant. She is 35 years old and a body builder from Los Angeles.

She has sparked  an online storm after posting photos of herself lifting heavy weights on Facebook – with her due date just two weeks away.

Elllison’s photo has already had more than 16,000 comments posted beneath it since it first appeared  – and the feedback has been very mixed.

While some appeared to support her decision, including several who claimed to be doctors, others were horrified.

‘This is actually sickening,’ wrote Amanda Cinq-Mars. ‘I hope pregnant [women] around the world do not do this kind of cr**.

‘I am a crossfit enthusiast but I DO NOT recommend this at all. Doctors always strongly suggest to not lift heavy because you can sever your placenta and cause major damage an early labour and miscarriage …. ‘Posting this picture goes people the wrong message that this is OKAY when it’s not!!!!’

Another, Josh Giannapolous, wrote: ‘Cross fit? This goes way beyond a way of life, and right into an obsession.

‘She is very selfish for endangering a life for her own personal gains and achievements. This is not a proud picture to post.

‘After the birth of my second child, I knew I needed to step it up big time! I loved being a Mom but I wanted to be a HOT Mom.

‘This is just the beginning for me and I assure you there are big things to come for this Hot Mom.’

Ellison isn’t the only workout loving mother-to-be to make headlines after her pregnancy regime came to light.

Four years ago Cambridgeshire fitness enthusiast Sarah-Jane Cousins hit the front pages after being pictured lifting 15kg dumbbells with just 11 days to go before her due date.

Another mother criticised for continuing a tough fitness regime throughout her pregnancy was model Nell McAndrew who was stunned at the backlash she received after competing in a gruelling marathon while 20 weeks pregnant.

Speaking to MailOnline after the marathon in November last year, McAndrew said: ‘When I tell people I’m still exercising, they react as if I’ve told them I’ve been smoking or drinking alcohol while pregnant.

‘But what I’m doing is actually good for me and my baby.’

Nell’s belief that fitness aids labour is backed up by studies that have found that babies
of women who exercise are better off when it comes to their birth because ‘foetuses of exercising women may tolerate labour better than those of non-exercisers,’ according to The Royal College of Obstetricians and Gynaecologists (RCOG).
‘Exercise is safe for both mother and fetus during pregnancy and women should therefore be encouraged to initiate or continue exercise to derive the health benefits associated with such activities.’

Along with official NHS guidelines that recommend 30 minutes of moderate exercise a day for expectant mothers, the RCOG also advocate exercise where there are no complications in the pregnancy and precautions are taken such as not exercising at a high intensity to raise the heart rate to its maximum and not running while it’s too hot due to a risk of overheating.

They state: ‘In most cases, exercise is safe for both mother and fetus during pregnancy and women should therefore be encouraged to initiate or continue exercise to derive the health benefits
associated with such activities.’

So, is this British woman doing some damage? What do you think?

Easy Tips for Planning a Healthy Diet.

Easy Tips for Planning a Healthy Diet & Sticking to It: 

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Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

IN THIS ARTICLE:

• Set yourself up for success
• Moderation is key
• Fill up on fruits & vegetables
• Eat more whole grains
• Enjoy healthy fats
• Put protein in perspective
• Add calcium & vitamin D
• Limit sugar & salt

Healthy eating tip 1: Set yourself up for success

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To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

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People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you’ve hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you’re still hungry, fill up with an extra serving of fresh vegetables.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don’t feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It’s not just what you eat, it’s how you eat

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Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

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Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

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Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

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Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

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Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

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If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sweetener than the manufacturer would have.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

• cane sugar or maple syrup
• corn sweetener or corn syrup
• honey or molasses
• brown rice syrup

• crystallized or evaporated cane juice
• fruit juice concentrates, such as apple or pear
• maltodextrin (or dextrin)
• Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Choose low-salt or reduced-sodium products.
• Try slowly reducing the salt in your diet to give your taste buds time to adjust.
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The Truth About Vitamin D And Vitamin D Deficiency…

Hey Everyone,

I know that many of you have many questions about Vitamin D. As well as Vitamin D Deficiency. So lets take a in-depth look at Vitamin D and what its is as well as what it does…

Vitamin D is a group of fat-soluble secosteroids responsible for enhancing intestinal absorption of calcium and phosphate. In humans, the most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ingested from the diet and from supplements.[1The body can also synthesize vitamin D (specifically cholecalciferol) in the skin, from cholesterol, when sun exposure is adequate (hence its nickname, the “sunshine vitamin”).

Although vitamin D is commonly called a vitamin, it is not actually an essential dietary vitamin in the strict sense, as it can be synthesized in adequate amounts by most mammals exposed to sunlight. A substance is only classified as an essential vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from its diet.

Bone Health…

Some studies have shown that supplementation of vitamin D and Calcium can improve bone density. Thus decreasing in fractures in the elderly over the age of 65 years old.

Below are some pictures of fractures that Vitamin D Deficiency can cause…

A picture of a Femur fracture with rods and pins… 

Excess Vitamin D…

Vitamin D toxicity is rare.The threshold for vitamin D toxicity has not been established; however, the tolerable upper intake level (UL) is 4000 IU/day for ages 9–71.Vitamin D toxicity is not caused by sunlight exposure, but can be caused by supplementing with high doses of vitamin D. In healthy adults, sustained intake of more than 1250 micrograms/day (50,000 IU) can produce overt toxicity after several months and can increase serum 25-hydroxyvitamin D levels to 150 ng/mL and greater;those with certain medical conditions, such as primary hyperparathyroidism,  are far more sensitive to vitamin D and develop hypercalcemia  in response to any increase in vitamin D nutrition, while maternal hypercalcemia during pregnancy may increase fetal sensitivity to effects of vitamin D and lead to a syndrome of mental retardation and facial deformities.

Should We Take Vitamin D Supplements?

The effects of vitamin D supplementation on health are uncertain.A United States Institute of Medicine, (IOM) report states: “Outcomes related to cancer, cardiovascular disease and hypertension, diabetes and metabolic syndrome, falls and physical performance, immune functioning and autoimmune disorders, infections, neuropsychological functioning, and preeclampsia could not be linked reliably with calcium or vitamin D intake and were often conflicting. Some researchers claim the IOM was too definitive in its recommendations and made a mathematical mistake when calculating the blood level of vitamin D associated with bone health.Members of the IOM panel maintain that they used a “standard procedure for dietary recommendations” and that the report is solidly based on the data. Research on vitamin D supplements, including large scale clinical trials, is continuing.

The Director General of Research and Development and Chief Scientific Adviser for the UK Department of Health and NHS said that children aged six months to five years should be given vitamin D supplements, particularly during the winter. However, vitamin D supplements are not recommended for people who get enough vitamin D from their diets and from sunlight.

The Best Supplement Choices: Click here

What Is The Best Protein Shakes On The Market?

Are protein shakes good for my daily diet?

Protein is one of the body’s main building blocks for muscle, bone, skin, and other tissues. Used often by athletes, protein shakes come in many combinations of protein, carbohydrates, and fats. They can range from 100% protein to mostly carbohydrates with a little added protein and fat. Protein shakes come in a variety of flavors in powder form or in ready-to-drink packages.

Kurt Warner endorsed Protein Shakes…

Protein Shakes are safe for people that are healthy and fit. A lot of people with drink protein shakes right after workouts. I personal use NUTRILITE® Vanilla Protein 
Shake and NUTRILITE® Chocolate Fudge Protein Shake. These shakes are the best on the market to use.  Kurt Warner endorses this items and he also uses them with his work out. For other products endorsed by Kurt Warner click here.

Meal replacement shakes…

Remember that you must be in good health and I recommend that you visit your family physician before you begin any type of weight loss product.

Always begin with the basics, use a balance, low fat diet with fresh fruits and veggie. If you don’t like them raw, a great idea is juicing the veggies and fruit. Use the meal replacement shakes a few times a day. with both a balanced diet and the protein shake you will see a loss in weight. You also need to exercise 3 times a week. Also drink a minimum of 2 quarts in filtered(alkaline) water.

NUTRILITE® Chocolate Fudge & Vanilla Protein
Shakes are the best that I’ve found on the market…

 

I recommend that if you want to try a high protein diet or use the shake as a meal replacement sake that you use a high quality product like the products above  to start with. They are organic and high quality shakes that I use everyday.  I hope you great success with your journey to becoming the best you!

God Bless,

Tim