Healthy Informed Choices

Please Accept My Apology - Missed A Week Due to Injury

2009-07-26T23:39:00.000-07:00

Please accept my apology for not blogging this past week, injured my hand, making it hard to type an article each day. It is getting better and hope to be back at full capacity soon.

God willing, I will be back in action next week, maybe sooner. Everyone have a good week and thank God for good nutrition that helps heal bones and repair injured tissue quickly.

Blessing for a Glorious Week!

Sugar - What The Daily Recommended Allowance?

2009-07-21T06:30:00.000-07:00

Sugar - what is the daily recommended allowance?

With the over-load of information in society, we get get told many conflicting facts about proteins, carbs, and fats, but the one area that has not been misunderstood is sugar. If you haven't already guessed the answer to the question, "How much sugar can I have each day?" The answer is zero. There is no recommended daily allowance of sugar. It doesn't mean you cannot have sugar, it just means there is no such thing as a recommended allowance for sugar.

Sugar is a refined substance that is man made and put into many items that we eat each day. Many people have been fooled by the word "sugar" thinking that our bodies need sugar for survival. Our bodies need glucose for survival and it is usually found in our bloodstreams. Many of the foods we eat, such as fruits, vegetables, pastas, and grains are converted into glucose. The body uses glucose for energy and it is metabolized to produce warmth. Unfortunately, many manufacturers have combined all carbohydrates on food labels into one category - whether refined or not. Many products are separating out the sugar grams on the label. Be aware of a product that has a total of 25 grams of and 20 grams of that are sugar. This product is mostly all sugar and is not a very healthy food.

Here are some words that are used to describe sugar in the ingredients of a foods:

Lactose: Sugar from milk. "Lactose intolerance" - is caused by the sugar in milk.

Maltose: Sugar from malt

Fructose: Sugar from fruit

Dextrose: Sugar from starch "corn sugar"

Sucrose: Refined sugar from sugar cane or beets

The refined product of sugar cane can be very addictive. The more our bodies have it the more it wants it. If you have been raised on a limited sugar intake, you will be surprised at how little sugar you crave. You will likely notice that certain foods taste too sweet.

The bottom line is that sugar can be detrimental to your health. Many people develop diabetes, cancer, and skin problems due to overdoses of sugar. The next time you have a craving remember this post and have a big glass of water and reach for something healthy.

Blessings for a Glorious Day!

3-Pronged Stimulus For Getting Rid of Belly Fat

2009-07-17T06:30:00.000-07:00

3-Pronged Stimulus for getting rid of belly fat.

Medical research has found that where you store body fat can affect your health. Studies show that if you have gained fat around your abdomen (belly fat), you are at a higher risk for serious health risks. Fat gained in the hips, thighs, and buttocks appears to be less dangerous. If you have a larger waist - >40 inches for a man, and >35 inches for a woman - you are at greater risk for heart disease, type II diabetes, high blood pressure, and abnormal cholesterol.

Sit-ups may help tone your abdominal muscles, but the best way to banish belly fat is to do cardiovascular activities, such as walking, swimming, bicycling, or aerobics. Anything that gets your blood pumping to will help burn off stored fat in the stomach area and elsewhere.

It is just as important in the fight against belly fat to reduce your calorie intake while still getting a balanced diet that includes fruits, vegetables, lean proteins. Making healthier food choices will help you feel full and contain less fat and calories. Stay away from foods that are laden with fat, and sugary foods. Avoid excess alcohol which seems to be linked to abdominal fat deposits, drink alcohol in moderation, if at all.

Some research suggested that stress is linked to abdominal weight gain, especially in women. So if you feel constantly stressed out try to eliminate stress in your life. If you can't cut out stress, practice relaxation techniques and other forms of stress-management.

The 3-pronged stimulus plan to get rid of belly fat is this - exercise, a healthy diet, and stress-management! Practice this and your health will reflect it!

*Another thing to help get rid of belly fat in addition to the above mentioned plan is Catalyst, aka "Gut Be Gone", worked for me!

Blessings for a Glorious Day!

Trim Down With The Trim Bundle

2009-07-14T21:13:00.000-07:00

Trim down with the Trim Bundle - special offer!

Includes three top selling products - MNS Max3, Catalyst ("Beach Body In A Bottle"), & ThermoPlus (helps melt away the pounds)

As I have mentioned before I have had great success with weight loss and maintaining it. I've lost 70 pounds and feel great! I feel compelled to share my secret with you - and you can get started at a great price - please click on the link below to see how it works and all the details about these products. Please contact me to help you get started today!

Special - Trim Bundle - $80, while supplies last so act fast!

Blessings for a Glorious Day!

Zippy Mandarin Orange Salad

2009-07-14T06:30:00.000-07:00

Zippy Mandarin Orange Salad

serves 4 (side dish or entree)

Ingredients for salad:

8 cups of salad mix or lettuce

1 can mandarin oranges

1/4 cup craisins or raisins

2 additional vegetables (celery, tomatoes, peppers, cucumbers, etc.)

2 cups of pecan halves (just plain)

1/2 cup Slenda or Stevia

1 tbsp. coconut oil or olive oil

Ingredients for dressing:

2-3 tbsp. Balsamic vinegar (or to desired taste)

1 tbsp. flaxseed oil

1 tsp. sea salt (optional)

2 tbsp. Splenda or Stevia (optional)

juice from mandarin oranges

1 packet or 1 scoop Mandarin Orange Spark

OPTIONAL:

Add cooked/grilled chicken or poultry to serve as a main dish

Prep: Turn stove top heat on medium. Use non-stick skillet and combine coconut oil and pecans. Toast for approx. 1-2 minutes. Pour in the slenda and stir. Remove immediately and place pecans in bowl with the salad mix. Add other veggies, raisins and oranges.

Dressing: Drain mandarin oranges and save the juice in a bowl. Add the balsamic vinegar, oil, sea salt, splenda, and Mandarin Orange Spark mix. Thoroughly mix all the ingredients together. (Add water if you want to dilute the taste.)

Finally - mix, serve, and enjoy!

I'm certain you will love this great recipe, especially during these hot days of summer, salad is great meal without a lot of time standing over a hot stove.

Until tomorrow, Blessings for a Glorious Day!

Fitting Fitness Into Your Schedule - Part 3

2009-07-13T06:30:00.000-07:00

Fitting fitness into your schedule - part 3.

Tips for fitting fitness into your busy schedule - for those who don't know where to start.

Hire the right help - it is important to do weight training, it's even more important to make sure you get trained properly to prevent injury and get the most effective workout. Investing in a personal trainer in the beginning can be great help, also great incentive to keep going if you are paying someone to help you.

Record your progress - keep a diary of your daily workouts. Record your weight and your measurements to see not only how much weight you have lost, but also how many inches you have lost. It is a great way to see just how much your hard work has paid off.

Enlist a friend - find someone who likes the same activities as you, like walking, tennis, soccer, etc. and make a date to get together. This will help you stay motivated and will also help your friend to stay motivated as well.

Do what you like - whatever exercise you like to do, do it. You will tend to stick with the things you like to do.

Try to fit at least 30 minutes of exercise into your schedule each day, if you can't do it every day, do it at least 3-4 days a week. I have faith in all of you that you can find some time to exercise, there isn't anything more important in your life than making sure you take good care of yourself first.

Blessings for a Glorious Day!

Sorry I thought I set it to automatically publish.

Fitting Fitness Into Your Schedule - Part 2

2009-07-11T06:30:00.000-07:00

Fitting fitness into your schedule - part 2.

Tips for fitting fitness into your busy schedule - for those who don't know where to start.

Be a morning person - studies show that people who exercise in the morning are more likely to stick with it. Most people don't feel like exercising at the end of a hard day. By exercising in the morning not only are you more likely to do it, but you also set a more positive tone for the day.

Put it on your schedule - whether morning, afternoon, or evening, pick the time you are most likely to go exercise and write it down on your schedule (daily planner). Keep your exercise routine as you would any appointment.

Watch your step - invest in a good pedometer, it will keep you motivated. Wear your pedometer on your waist and see how many step you take in a day. Start with a goal of 5,000 steps and gradually work your way to 10,000 steps a day, watch the slimmer and more energetic you emerge!

Part 3 to follow tomorrow!

Blessings for a Glorious Day!

Fitting Fitness Into Your Schedule - Part 1

2009-07-10T06:30:00.000-07:00

Fitting fitness into your schedule - part 1.

Here are a few tips for fitting fitness into your busy schedule - especially if you don't know where to start.

Be less efficient - people are typically trying to think of ways to make tasks easier. But if we make them harder, we can get more exercise. An example is to bring in the groceries one bag at a time instead of trying to carry several at a time, that way you have to make several trips. Another example is to put the laundry away a few pieces at a time rather than a whole basket at a time.

Avoid labor-saving devices - wash your car by hand rather than taking it to a car wash. It would probably take an hour or longer to do the job correctly and guess what, your getting exercise, in addition to a nice clean car.

Take the long way - walking up and down a few flights of stairs a day can be good for your heart. Avoid elevators and escalators if possible. If you ride the bus or subway to work, get off a few stops before your office and walk the extra distance. When you go to the store or mall, park further away from the entrance so you can get a few extra minutes of walking in.

Part 2 to follow tomorrow.

Blessings for a Glorious Day!

Peaches & Carrot Smoothie

2009-07-09T06:30:00.000-07:00

Peaches & Carrot Smoothie

This smoothie delivers AMAZING flavor along with a serving of vegetables. You will be shocked at how great it taste!

Serves 1

Ingredients:

1 1/4 cup Carrot Juice (most grocery stores carry pure carrot juice)

1 cup of ice (more or less, depending on how thick you like it)

1 pouch of AdvoCare Peaches N' Cream Fiber Drink

1 serving of AdvoCare Muscle Gain Shake (1 pouch or 2 scoops)

1/2 tbsp Flaxseed Oil

Directions:

Blend until smooth (blender, magic bullet, hand mixer, ect.)

approx. 350 calories, 10g fiber, 30g carbohydrates, 25g protein, 7g fat

What a great way to start your day, or for a great treat anytime during the day, enjoy!

Blessings for a Glorious Day!

Thinking Before You Start Eating

2009-07-07T06:30:00.000-07:00

Thinking before you start eating:

If you change you mindset before you start eating it will help to make better choices. Research has shown that many people who are wanting to lose weight have an all or none mentality. They think they have to eat all of whatever it is they have to eat. They also have the belief that they have to be all or none with a diet, believing that if they mess up on their diet plan they should just give up. If you stop to think before you eat it will help remind you to eat smaller portions, or less of something (like half a cookie instead of a whole one). Stopping to think will help you make better choices - like baked instead of fried, fruits instead of cake, water instead of soda.

Remember to stop - take a deep breath - and think about what you are eating, how much, and remember that if you fall off the diet wagon, dust yourself off and jump right back on again!

Blessings for a Glorious Day!

Cookie Jars Aren't For Cookies!

2009-07-06T06:30:00.000-07:00

Cookie jars aren't just for cookies!

Is the cookie jar the first place you go when you are looking for a treat or comfort? Many people are programmed to think that food is a reward or a way to find comfort, or even as a distraction when you're bored. There are lots of ways to reward yourself and lift your spirits that don't involve food. It's time to give your cookie jar a makeover.

First get some small slips of paper and write down ideas for things you like to do in your spare time - that don't involve food. Write down activities that take just a few minutes, and a few that take longer. Write down things that are fun and relaxing. Here are a few ideas:

Have a cup of herbal tea.

Reading a book.

Calling a friend (put that person's number on the paper).

Put together a photo album or a scrapbook, perhaps that before & after "I got healthy".

Listen to relaxing music or a book on CD.

Take a long relaxing bath.

Go for a walk.

Draw or paint a picture, or paint that room that has been waiting for so long.

Hit a few golf balls, dance, or swim.

Do a crossword puzzle or Sudoku puzzle, helps keep the mind sharp.

Spend time on a hobby, if you don't have one - now is the perfect time to get one.

If you fill your cookie jar with different ways to relax and find comfort you won't even miss the cookies. Just remember that when you reach for the cookie jar and pull out that slip of paper, do what it says!

Blessings for a Glorious Day!

In God We Trust! Let Freedom Ring! What Amazing Words!

2009-07-03T06:30:00.000-07:00

In God We Trust! Let Freedom Ring! What amazing words!

Thank you to all the men and women who have fought and continue to fight so that we can live a life of freedom. I am grateful to God for this wonderful country that was founded on a firm belief in God, family, and the desire to the BEST country in the world!

Tips To Help Lose That Gut - part 4

2009-07-02T06:30:00.000-07:00

Tips to help lose that gut - part 4:

Don't skip meals - not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy, and conserves fat. Be sure you eat 3 meals a day and 2 healthy snacks, you need to be fueling your fire (metabolism) every 2-3 hours.

Challenge yourself - challenge yourself to run farther, lift more, dance longer - even if it is just by a little each time you workout - it insures that you will burn more calories each time you workout. It also instills confidence in yourself that you can do it!

Lift those weights - if you hate to exercise, just 10 minutes of lifting, three days a week will help. Harvard studies show that 30 minutes of weight training a week has a greater reduction on waist size than any other variable.

Pickles, please - snack on dill pickles, they are only one calorie a slice, plus the dill helps to stimulate the burning of carbs.

No bags or boxes - avoid foods that come in bags or boxes, they are typically highly processed carbs that will quickly raise blood sugar levels and shut down the body's ability to burn fat.

I hope these tips have been helpful for those wanting leaner/flatter abs.

If you need help controlling your appetite, I recommend you get the skinny on Slim!

Blessings for a Glorious Day!

Tips To Help Lose That Gut - part 3

2009-07-01T06:30:00.000-07:00

Tips to help lose that gut - part 3:

Brush your teeth more often - In a recent Japanese study of 14,000 people it was found that those who frequently brushed teeth were leaner than those who did not. The minty flavor helps reduce the urge to snack.

Never forbid your favorite food - The more you think you can't have something the more you're going to want it, it's just human nature, the allure of the forbidden. If you want chocolate, have a piece of chocolate, just don't eat the whole box!

Join a league - sign up for a sport such as soccer, kickball, softball, or even bowling. By joining a league or team you have scheduled exercise times and it's a great way to socialize, and you know you'll show up because you don't want to let the rest of your group down.

Change directions - try this the next time you're on the elliptical, ride as hard as you can for 30 seconds then immediately reverse your direction and ride for 30 seconds as fast as you can in the opposite direction. Rest for 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval will give your fat-burning efforts a massive boost.

Drink water before a meal - by drinking a large glass of water before a meal it fills up room in your stomach, making you feel full and reducing your appetite, making you less likely to overeat.

More tips to come in part 4!

If you're wanting to turn the thermostat up on your metabolism, I recommend ThermoPlus, it increases the thermogenises in the body making your body oxidize fat more effectively, supports a healthy metabolism, and also helps suppresses appetite.

Blessings for a Glorious Day!

Tips To Help Lose That Gut - part 2

2009-06-30T06:30:00.000-07:00

Tips to help lose that gut - part 2

Enjoy yardwork - Any type of physical activity, even those you would rather avoid, such as cutting the grass, planting flowers, and pulling weeds are ways to burn fat and condition your body - so don't think of it as a chore, but as a way to tone up your body.

Take bigger steps - when walking, try taking bigger/longer steps, or if walking stairs go at a brisk pace instead of just plodding up the stairs, by doing this you use more muscles, burn more calories, and get better toning.

Give away your dinner plates - buy smaller plates. Even if you fill your plate to capacity, you're still eating less but not feeling deprived because your plate is full.

Pass on the potatoes - Potatoes in any form - mashed, baked, fried, or chips - raise your insulin level in your blood, triggering your body to stop burning and start storing fat. (Sweet potatoes are okay since they have more nutrients and fiber.)

Request a substitute - if your restaurant entree comes with a side of pasta, potatoes, or white rice, ask for a vegetable instead - less carbs and more nutrients and fiber.

More tips to come in part 3.

If carbs are a problem for you, you may want to check out a product I carry with me, especially when eating out, called Carb-Ease, it helps reduce the absorption of carbs and sugars in the diet.

Blessings for a Glorious Day!

Tips To Help Lose That Gut - part 1

2009-06-29T06:00:00.000-07:00

Tips to help lose that gut - part 1:

Eat more protein - Approx. 25%-30% of the calories in each gram of protein are burned in digestion, compared to approx. 6%-8% of the calories from carbs. That adds up quickly. Remember to chose only lean meats, eggs, healthy protein drinks, low-fat cheese and dairy products.

Read labels - Avoid foods that contain heavy syrup, such as canned fruits, chose fresh or frozen veggies over canned ones that often times have hidden sodium, chose whole or multi-grains over products made with white flour.

Get off your behind - doing your exercises standing instead of sitting expends up to 30% more calories. There are also lots of times throughout the day that we could stand instead of always sitting at a desk, like stand and talk on the phone - with all the technology we have these days, you can talk on the phone doing just about anything, anytime, and any place.

Mix it up - mix up your exercise routine working different muscle groups to get the most effective workouts. If you are lifting weights alternate sets between upper and lower body. If you are doing cardio alternate between the elliptical and jumping jacks.

Get motivation - what movie or song gets you motivated, whatever it is, watch ti or listen to it once a week. Some examples are Rocky, Fighting the Giants, American Flyer's, The Eye of the Tiger sound track, etc.

More tips to come, come back tomorrow.

For those of you who are sore after working out, I recommend Post-workout Recovery, I've used it frequently after a hard work out or after getting a little ambitious in the garden, it makes a world of difference!

Blessings for a Glorious Day!

Help! It's Hot & I'm Sweaty - Rehydrate To The Rescue!

2009-06-26T20:04:00.000-07:00

Help! It's hot & I'm sweaty - Rehydrate to the rescue!

With the temperatures climbing higher and higher outside, it's easy to get hot & sweaty, causing your body to lose precious electrolytes. This can cause muscle cramping, fatigue, dehydration, headaches, and heat exhaustion. Rehydrate is a very effective, safe electrolyte replacement that can be used before, during, and after working outside, exercise, or anytime you need to replace electrolytes quickly. It is also very good for people who have been experiencing vomiting or diarrhea, both of which can lead to dehydration and electrolyte depletion.

Benefits of electrolyte replacement with Rehydrate include:

low glycemic index for reduced insulin response

is isotonic, providing rapid gastric emptying and rapid rehydration

contains sequential carbohydrates for sustained energy

has essential trace mineral chromium, which aids in proper carbohydrate metabolism

has a 1:1 ratio of sodium and potassium to replenish those ions lost with sweating or urination.

supplies calcium and magnesium, vital to muscle physiology and energetics, benefiting both contraction and relaxation phases for reduced cramping a quicker recovery.

antioxidants that help reduce and protect against exercise-induced free radical damage.

coenzymes and catalyst for cell energy production optimize the conversion of macronutrients into energy.

L-glutamine helps buffer and process lactic acid produced through physical activity, resulting in reduced muscle cramping, and also serves as an energy source for mental function.

L-arginine helps support muscle strength and recovery as well as optimizing cardiovascular blood flow.

Rehydrate, I never exercise or work outside without it! Check out the comparison chart and see how your electrolyte replacement stacks up.

Blessings for a Glorious Weekend, be sure you stay rehydrated!

5 Ways To Boost Your Metabolism

2009-06-25T20:19:00.000-07:00

5 Ways to boost your metabolism.

Firing up your engine to burn excess fat once and for all with these surefire metabolism boosters

Drink more water - When researchers measured people's metabolic rates before and after drinking about 16 ounces of water they found a rise in calorie burning capability. The water had a lasting effect also, even after 30 minutes, those who drank water were using 30% more calories than those who stayed dry.

Eat, then sweat - You have to eat to get lean. Digesting food and absorbing and storing nutrients requires energy. Severely restricting calories slow down your metabolic rate. Starving yourself will eventually cause your body to break down muscle tissue to satisfy energy needs, which further lowers calorie burning. By working out after a meal or substantial snack you will boost your calorie burning.

And eat again - Divide you daily calorie intake into 3 meals and 2 snacks. Research suggest that those who eat more frequently throughout the day are leaner than those who eat meals at irregular times.

Pack in the protein - Protein keeps you full longer. The body uses more calories to digest protein than it does breaking down carbs or fat. Lean, high-quality protein from foods such as lean meats, poultry, seafood, eggs, and dairy products also up levels of the amino acid leucine in your body, which is essential for maintaining muscle and burning calories. Here are some solutions for those who want a quick healthy source of protein, and those who want to increase their leucine levels for even faster break down of fat.

Consider Caffeine - A Harvard study of more than 19,000 participants found that those who consumed 200mg of caffeine on a daily basis were less likely to gain weight than those who did not. Caffeine helps stimulate fat use, especially during exercise. My favorite source of caffeine is also packed full of vitamins and choline for good mental focus, great for before starting a workout!

Blessings for a Glorious Day!

Probiotic - What?

2009-06-23T20:08:00.000-07:00

Probiotic - what? What are probiotics, why does everyone need them?

Probiotics - simply put, are the good micro-organisms that grow in our bodies.

Probiotics consist of a variety of micro-organisms that have evolved and adapted to live in a balanced, mutually beneficial way within most regions of our bodies, including our skin and gastro-intestinal tract. Most of the time you're not even aware they are present. But when one part of this delicately balanced system is becomes unbalanced or another multiplies to excess our health and wellness can be adversely affected. That's where the inclusion of supplemental probiotics in our daily diets can help support the normal healthy balance of bacteria in our bodies.

Probiotics provide:

Aids in healthy intestinal function and digestion. Probiotics help rebuild your body's natural balance and wellness, you'll benefit from added intestinal function and stability, leading to more productive bowel movements and digestion. Probiotics help relieve symptoms of occasional constipation or diarrhea, helping you absorb more effectively the nutrients you consume.

Aids in immune system support. Probiotics help support your immune system by helping to rid the body of harmful toxins and by doing so decreases the threats to your immune system.

Aids in preventing yeast infections caused by antibiotics. Probiotics help maintain the "good" bacteria in the body, preventing the overgrowth of the bacteria vaginosis that results from taking antibiotics, thus helping to prevent yeast infections.

Supports better weight management. Many times when you start losing the bacteria and toxins that your body doesn't need, you also start to lose weight as a result. Probiotics support better weight management by helping with normal elimination and optimizing nutrient absorption.

Other benefits. Probiotics support antioxidant activity, participate in the synthesis of selected vitamins, and support epithelial health.

ProBiotic Restore is the formulation I recommend, it has been formulated to contain two kinds of probiotics, along with accompanying probiotic food know as FOS, the powerful antioxidant resveratrol and a high power artichoke extract. This combination of probiotics in effective levels and specially selected botanical ingredients strongly support your body's overall health by helping maintain the normal, healthy bacteria your body needs.

My digestive tract is much happier now then it was before I started ProBiotic Restore, yours will be too!

Blessings for a Glorious Day!

What's On Your Salad?

2009-06-22T19:36:00.000-07:00

What's on your salad?

Most people automatically think that a salad is diet food. They are a great way to get more vegetable and fruits in your diet, but they can also cause you to gain weight if your not careful. In order to eat the salads that will be figure flattering follow these tips:

Apply the "quarter" rule

Many people wanting to lose weight think that as long as it is served over something green and leafy, it's healthy. That's not necessarily true, loading up on full-fat cheeses, pastas, croutons, and iceberg lettuce add a lot of calories. Instead of full-fat cheeses, have low-fat cheese - such as cottage cheese. Instead of croutons try adding crunch and flavor with nuts, that way you get your good fats (omega-3's), olives and avocados are sources of good fats also. Also instead of iceberg lettuce, try fresh spinach, leafy lettuces, and cabbage. Don't forget the other veggies like raw carrots, cucumbers, or broccoli. Follow the rule of filling your plate 3/4 full of green leafy or raw veggies and 1/4 full of small portions of higher-calorie ingredients.

Dressing on the side good or not

Salad dressings can add hundreds of unwanted calories to a salad if you let a restaurant put it on for you so always ask for dressing on the side, that way you control how many calories go on your salad. When you ask for the salad dressing on the side rather than dipping your salad in the dressing, pour a small amount over your salad and put the remainder out your reach, that way it is less tempting to keep adding more. If you are like me you can eat your salad without any dressing and cut out even more calories, just me personal preference, not everyone likes a plain salad.

Don't get in a rut

Don't eat the same salad day after day, you'll eventually get tired of it and not want salads anymore. Try adding different ingredients, like fruits, lean meats, all sorts of fresh veggies. I love this time of the year when there is a farmer's market every place you look. Be sure to wash all the fresh ingredients thoroughly to remove any dirt, pesticides, or bugs.

Here's one of my favorites

I love fresh spinach leafs, tuna (canned in water) that is drained, mandarin oranges, and sliced almonds, no dressing.

Blessings for a Glorious Day!

Happy Father's Day!

2009-06-20T18:30:00.000-07:00

Happy Father's Day!

Happy Father's Day to all the great Dad's of the world!!!

Rewards of Sacrifice

2009-06-19T21:51:00.000-07:00

Rewards of sacrifice, change is sometimes hard, but the rewards are worth it!

Changing your lifestyle can be hard and sometimes requires great sacrifice. Giving up old habits and things you love and feel attached to takes patience, practice, and a true dedication to your goal. When you occasionally lose sight of your goal, remember that nothing great is ever accomplished without a few struggles along the way. Remember that when you goal, the rewards - both physically and spiritually - will make up for all you gave up. You will feel richer, healthier, and more fulfilled than ever before.

Remember that God is always there watching over you, he will listen when you need to talk, he will lift you up when you need a hand, and he will guide you toward your goals.

Always putting God first.

Blessings for a Glorious Day!

Shake Your Groove Thing - Dance, Dance, Dance!

2009-06-18T21:37:00.000-07:00

Shake your groove thing - dance, dance, dance!

Are you bored with your exercise routine? Are you looking for something different? Well, get up and dance! Do you know that dancing is great cardiovascular exercise? A study presented recently at the American College of Sports Medicine meeting in Seattle, found that salsa dancing could improve cardiovascular fitness, and another study showed that less vigorous dance such as ballroom dancing, fox trot or tango were also effective workouts. Each provides at least an extra 2,000 or more steps a day helping burn unwanted calories and tone your body.

Instead of watching "Dancing with the Stars", you could be your own star and start a healthier lifestyle today!

Blessings for a Glorious Day!

The Best of Both Worlds!

2009-06-17T21:05:00.000-07:00

The best of both worlds, for couch potatoes who love sitting around playing video games. You can enjoy your video games and get fit!

If you want to get fit but can't seem to pry yourself away from that video game, there's help for you. I know anyone who plays video games knows the "Wii" name, now "Wii" has fitness games designed to get you up off that couch and active again. This is a great way for someone who is out of shape to transition into a more traditional form of exercise.

The Wii offers several different interactive games that more than one player can enjoy, ever the "Seniors" group love them. They offer such things as bowling, have a league in your living room. They also have baseball, basketball, soccer, racquetball, boxing, dancing and many others to chose from. In addition to the Wii there are other systems that offer interactive games too.

This form of activity is equivalent to light jogging. You can also make it a social event and have your friends over, that way everybody can start getting healthy.

So let's get up and get movin' folks! (Hints for a Father's Day Gift or two)

Blessings for a Glorious Day!

Calling All Men, It's Time! - Part 2

2009-06-16T20:42:00.000-07:00

Calling all men, it's time - to start eating healthier! Part 2

Today we're going to discuss portion sizes - yes, size does matter - bigger isn't always better!

Portion size is a key factor in maintaining a healthy weight, by reducing your portion size you also reduce the number of calories you take in.

Tips to help with measuring single-portion size:

1 cup of fresh vegetables or fruit

1/2 cup of starchy vegetables or dried beans

1 slice of bread

1 cup of dry cereal or 1/2 cup cooked cereal

1/3 cup of rice or pasta

1 cup of low-fat milk

3 ounces of lean meat, fish, or poultry

After a week or so of measuring portions, you should be able to judge just by looking at the food, what a portion size should be. Here's a few more tips to help you visualize portion sizes:

1/2 cup is about the size of half a tennis ball

1 cup is about the size of a baseball

3 ounces of protein is about the size of a deck of cards

Whether you are wanting to lose weight or maintain weight you need to keep track of your calories to make sure you are burning more calories than you are taking in. According to the American Heart Association:

Men between 19 and 30 years old should limit daily calorie intake to 2,400 if sedentary, 2,600 if somewhat active, and 3,000 if very active.

Men between 31 and 50 years old should limit daily calorie intake to 2,200 calories if sedentary, 2,400 if somewhat active, and 2,800 if very active.

Men 51 and over should limit their daily calorie intake to 2,000 if sedentary, 2,200 if somewhat active, and 2,400 if very active.

If you need extra help getting jump-started with strength training, sports performance, and more energy let me know I'll be happy to help. I know you can do it, believe in yourself and you're half way there!

Blessings for a Glorious Day!

Calling All Men, It's Time! - Part 1

2009-06-15T19:51:00.000-07:00

Calling all men, it time - to start eating healthier.

Because Father's Day is approaching and because we love the men in our lives and want them around for a long time, let's give them the gift of better health!

I realize it's not always easy to change to a healthier lifestyle, believe me, I was very unhealthy for many years, but trust me when I tell you that getting healthy is worth the effort! You will have more energy, feel better, and look better as well.

Eating a properly portioned, nutritious diet can improve a man's health and help maintain a healthy weight. By maintaining a healthy weight you can potentially prevent serious health problems in the future, such as heart disease, diabetes, cancer, high cholesterol, and many others as well.

Tips for building a health diet for men:

Get 5 or more servings of fruits & vegetables daily. They are high in vitamins, minerals, and fiber, plus they are low in calories. Be sure to eat a variety of vegetables (like a rainbow) all different colors - green, yellow, orange, red, and purple. Avoid cooking vegetables in fat, instead try them - raw, steamed, baked, or boiled. This is a great time of the year to start eating better with all the fresh produce available, check out your local farmers' market and enjoy the harvest.

Get at least six servings of whole grain breads or cereals. They contain added fiber to lower your cholesterol and fiber will make you fill full. Choose unrefined whole-grain breads and cereals over those made with refined white flour. Be sure to read the label.

Get 2-3 servings of low-fat dairy products. Pick low-fat cheese and yogurt, and skim or 1% milk.

Get at least 3 servings of lean meat, fish, or poultry. You should pick cuts of meat with little or no visible fat. Remove the skin from chicken or other poultry. Bake, broil, or grill your fish. Avoid fried or breaded dishes.

Cut back on sweets. Cutting back on foods filled with refined sugars such as pies, cakes, and sweetened cereals will help not only reduce calories, but will trim you down faster. Foods with refined sugars have little or no nutritional benefit.

Limit your sodium (salt) intake. Use herbs to season your food instead of salt. Also limit the amount of sodium you get from packaged foods.

Skip the saturated fats. Things like butter, cheese, and lard can clog your arteries and lead to heart disease. You can have unsaturated fats such as olive oil, walnuts, and avocados in moderation could actually help raise your "good" cholesterol (HDL), which helps protect against heart disease.

Part 2 figuring out what a portion size is for men coming up next visit. If you are needing a little extra help getting started on a healthier road, let me help you get jump-started! Check out what others have to say about how a healthier lifestyle has impacted their lives.

Blessings for a Glorious Day!

Know That He (God) Is Always With You!

2009-06-12T21:54:00.000-07:00

Know that He (God) is always with you.

God is always with you through your journey to better health and as you proceed toward your goals of better health and wellness, think about what your life will be like once you achieve those goals. Can you feel the strength? Being "well" or healthy doesn't mean being perfect. Even after you reach your goals you will still need God's guidance through life's ups and downs. Remember to always be grateful and give thanks to God for helping you achieve your goals. By showing gratitude you will receive even more than you have ask for.

Remember to celebrate your accomplishments, but also remember that you are the instrument of a higher power and always give praise and glory to God.

"God blesses those who realize their need for him, for the Kingdom of Heaven is given to them." - Matthew 5:3

Blessings for a Glorious Day!

Reward Yourself The Right Way

2009-06-11T21:38:00.000-07:00

Reward yourself the right way.

It's important to help keep yourself motivated when it comes to weight-loss and healthier living. Whether you are trying to lose weight or maintain your healthy lifestyle, it's important to reward yourself.

Rewards give you something to look forward to, a reason to keep going, and they give you positive reinforcement. It's important to choose the right rewards, those that will help you to move in the right direction, toward your goals. Instead of rewarding yourself with a banana split on the weekend for doing good throughout the week, try to come up with something that makes you feel good about yourself and your accomplishments that doesn't involve food.

Find the reward that works best for you, such as a little extra time golfing or swimming, a new DVD or video game that gets you up and moving, a new CD that makes you want to get up and dance, a new outfit to show off your new figure. Almost everyone could use a little extra "me time", which is a great reward also.

Since you know you better than anyone else, you are the best person to decide on your reward. It can be nearly anything, just not food, as long as it is something you enjoy and that motivates you to keep moving forward. So reward yourself, you worked hard and you deserve it!

Blessings for a Glorious Day!

Rev Up Your Weight Loss With Filling Foods

2009-06-10T21:09:00.000-07:00

Rev up your weight loss with filling foods.

Do you know which foods to eat that will keep you feeling full linger and help fight hunger?

That gnawing hunger when you're trying to eat less and lose weight, a dieter's worst enemy.

But fighting off that hunger could be as easy as walking to the nearest soup and salad bar for lunch. Here's some ways to make food choices that will help you feel full and prevent the hunger pangs that tend to lead us astray:

Get enough lean protein. Protein is the number one thing to help you feel full longer. Be sure you chose lean protein, like turkey, chicken, or fish. Make sure it has been baked, broiled, or grilled, not fried.

Eat a "rainbow" of fruits and vegetables. It's really easy this time of the year to get fresh fruits and produce. Fruits and vegetables are also high in fiber which also helps give you that full feeling and promotes good intestinal health as well. Visit your local farmer's market and enjoy the "rainbow"!

Sip Soup. By adding two low-calorie soups to your diet daily you'll stave off hunger pangs and feel satisfied longer. Choose soups that are broth-based, no cream-based soups, this helps reduce calories. Soups with vegetables, either chuncked or pureed have been shown to have the most lasting full feeling. Eat your soup before your main course to help reduce your regular food intake by an average of about 20%.

Eat whole grains. Whole grain sticks with you longer than refined grains, making you feel full longer, plus it helps add fiber to your diet.

Pick "airy" snacks. If you don't always have fruits or vegetables on hand for a snack, choose a snack food that has more air in it - think cheese puffs instead of potato chips, rice cakes instead of cookies. You will feel just as full as if you would with the same size serving of another snack, but with far less calories.

Eating on a smaller sized plate will also make you feel like you are getting just as much food without feeling deprived of anything because you are still eating a full plate of food.

Blessings for a Glorious Day!

Avoiding Diet "Potholes" At Work

2009-06-10T19:54:00.000-07:00

Avoiding diet "potholes" at work.

You know what I'm talking about, you're walking past the break room and there sits the doughnuts that a grateful sales rep has left. Even though you've already had your breakfast and your not hungry you still grab one and hurriedly eat it before someone sees you. Later you think what did I do that for, I wasn't hungry and it wasn't even fresh! Yuck.

Welcome to what I call the "potholes" of eating well at work. From vending machines full of junk food, to break rooms laiden with treats from well-meaning folks, to the treats the receptionist has on her desk, temptation is around every corner. When you consider how many waking hours you spend at work each day it's easy to see why these "potholes" can pose hazards to your healthy eating.

Try using some of these tips to help you stick to your healthy eating plan at work:

Make time for meals. Studies show that when people eat in front of a computer, they eat more and feel less satisfied. Schedule some time in your workday to take a break, get away from your desk, sit at a table and enjoy your food.

Bring your snacks. To avoid the vending machine, steer clear of the "pothole" by bringing an assortment of healthy snacks to have on hand for mid-morning and mid-afternoon treats, plus you'd be surprised at how much money you can save by bringing your own snacks. With the money save you can treat yourself to manicure or a pedicure, that bag of chips isn't so good now is it!

Walk it off. Are in you in the swivel chair "pothole", stuck behind a desk all day? Make an effort to get up and move around during the workday. Take the stairs instead of the elevator, park further away, get up and deliver a message instead of e-mailing it. try taking a power walk on your break. Remember any movement is better than none, just stay way from the "potholes".

Take an alternate route. If you are having a hard time resisting temptations in the vending machine or break room, try detouring around them. Chances are that if you don't see it, you won't want it.

Think it through. Before having junk food or sweets at work, wait ten minutes. Most likely, the urge will pass.

Let them eat it. Chances are that during your ten minute delay your co-workers will polish off the free food before you get there. Problem solved!

For a healthy snacks that are chocolate nougat, apple cinnamon, or chocolate peanut butter, they all taste great and have lots of protein to help fight off cravings.

For those who need extra help with appetite control, Metabolic Nutrition System (MNS) that works great to slim you down faster!

Blessings for a Glorious Day!

Sleep More To Lose Weight?!

2009-06-10T19:12:00.000-07:00

Sleep more to lose weight?!

That's right, the quality of sleep and your weight or connected. Research has shown that people who get less than five hours of quality sleep each night are at a significantly higher risk of obesity than those who get seven to eight hours of quality sleep each night.

The reason is "disordered" sleep affects your body in all sorts of way. When it comes to your weight, lack of quality sleep increases levels of the leptin in your blood, leaving you hungrier and more likely to snack. Lack of sleep also stresses the body, causing it to process and store glucose differently. It is also harder to commit to being more active and to plan and prepare healthier meals if you are tired all the time. In short, not getting enough sleep is hazardous to your weight! If you're not getting seven to eight hours of high-quality sleep, try these tips for better sleep:

Remove the TV from your bedroom. You should be sleeping, not watching TV late at night.

Avoid caffeine or alcohol close to bedtime. Both lead to lower quality sleep.

Don't exercise within 30 minutes before bedtime - doing this may make it harder to fall asleep. However, getting regular exercise earlier in the day will promote better rest.

Develop a sleep schedule and stick to it, going to bed and getting up at the same time from day to day. This helps set your body's internal clock.

Don't sleep late on weekends, which can disrupt your pattern. It's better to get up at your regular time and take a nap later in the day if your need to, or if you need an extra boost of energy any day of the week try this quick pick-me-up or this great lemon-aide flavored drink that is ready made, only 2 ounces!

Make sure your bed is comfortable, a good mattress, bedding and pillows.

If you still experience trouble getting a good night's sleep after making these changes, talk to you doctor. There are many medical conditions that could be impacting your quality of sleep, some are serious and require medical treatment.

Let's concentrate on getting high quality sleep, it's critical to your weight-loss success!

Blessings for a Glorious Day!

The Fear Factor - Facing Your Weight-Loss Fears!

2009-06-05T22:15:00.000-07:00

The fear factor - facing your weight-loss fears!

When embarking on a new way of eating - and thinking - it's a major life step, but don't let fear hold you back. Fear itself leads to failure. It can cause you hesitation and uncertainty when making important decisions. It can keep you from trying new things entirely, or not following through when you do try something new.

When embarking on your journey toward wellness don't let fear affect your progress. You already took a major step when you decided to change your eating and lifestyle habits. Remember that courage progress through this change. The Bible tells us: "I prayed to the Lord, and he answered me, freeing me from all my fears. those who look to him for help will be radiant with joy; no shadow or shame will darken their faces. I cried out to the Lord in my suffering, and he heard me. He set me free from all my fears. For the angel of the Lord guards all who fear him, and he rescues them." (Psalms 34:4-7)

Facing your Fear

Take some time to meditate on your fears and whether they're holding you back. Write about it in a journal, or discuss it with a friend or a family member. Sometimes identifying your fear is all it takes to resolve it.

To learn about a healthy approach to weight-loss from a company who's first guiding principle is to put God first go to www.advocare.com/05051046.

Blessings for a Glorious Day!

Get Healthier By Thinking Positively!

2009-06-04T21:32:00.000-07:00

Get healthier by thinking positively!

As someone wanting to get to a healthier weight, one of the worst things you can do is to fall into the pattern of negative self-talk (the inner voice that tells you you will never reach your goal, today was a bad day you deserve some chocolate, you've already cheated today so have that cheesecake, and so on).

Don't be a victim of negative self-talk anymore, a little cognitive reordering will fix you right up. This type of intervention involves identifying your sabotaging thoughts, questioning their validity, and then taking positive action to change it.

Think about the person who constantly thinks, "I've always been heavy and I'll always be heavy, diets never work for me." Rather than using past experiences as an excuse to do nothing, they would be better off questioning why no diets have worked for them before and thinking about alternative approaches to weight loss.

First off, think about what to review all the diets you have tried to see if they failed because they were unreasonable to begin with. If they were extreme (no sugar, no carbs, no fat) or bizarre (cabbage soup morning, noon, and night), you might respond to the negative voice by saying, "If I had tried a healthy, sustainable diet for once, I'd actually succeed." If your diet history reveals that you made informed food choices, you might want to focus on exercise as a primary weight loss tool along with a sensible eating plan Either way, turn the negative self-talk into positive self-talk - the single most important ingredient for successful weight loss is to believe in yourself and start off with a positive attitude. Are you ready for a new start?

Blessings for a Glorious Day!

Why Didn't I Think Of That Sooner!

2009-06-03T20:44:00.000-07:00

Why didn't I think of that sooner!

Did you ever have one of the "aha" moments, when the solution to a seemingly impossible situation just comes to you, or you see a situation in a whole new light?

We often get stuck in a rut when it comes to problems. We may fixate on one solution, trying over and over to make it work, rather than trying a different approach. Sometimes "Thinking outside the box" can help. One example being, eating fast-food too often is a problem. After thinking about it, you realize that it isn't a love of fast-food that does you in. It's that you drive home from work hungry and that when you see the fast-food restaurant's sign you stop and buy dinner there - even if know you have a healthier option waiting at home.

After thinking and brainstorming a list of possible solutions to this problem, you try having a healthy snack before you leave work and then drive home using a new route that doesn't go right past the fast-food restaurant. Suddenly, the old strategy of relying on willpower alone to bypass the drive-through - isn't needed anymore.

After a few weeks, you look back and see that thinking outside the box, aka "aha" moments work to your advantage. This week, spend some time thinking about some of the old problems standing in your way of success. Try looking at them in a different light. Is there a new way to do things? Give it a try, I know you can do it!

Blessings for a Glorious Day!

Cravings Be Gone!

2009-06-02T20:14:00.000-07:00

Cravings be gone!

How do you cope with your cravings? You know, those urges that tell you to eat certain foods? Did you know that craving and urges are normal and to be expected? They are not signs of failure. They instead provide you with an opportunity to learn what your triggers are.

Cravings are like a wave in the ocean. Just like a wave, your cravings are strongest at the peak, and start fading like the wave when it recedes. Instead of giving in to the craving right away, give it some time and it will pass. Stay busy/distracted for a few minutes by reading, writing in your journal, deep breathing, taking a walk, positive affirmations (thoughts) "I am in control, I can wait it out." After a few minutes check in with yourself, try to look back at what was going on at the time the craving started. Can you identify it? Was it a feeling, situation, person, event, or do you need to maybe look at adding more food to your meal or snacks? We all know that stressful situations can trigger "stress eating", but sometimes it is a matter of not having enough to eat at a meal, especially protein, or skipping your healthy snack. Trying to stick to the idea of eating several smaller meals a day usually helps to lessen cravings. This of course, usually means planning ahead in regards to healthy food choices. One such solution for a healthy snack that helps with chocolate cravings as well is my favorite snack bar, it has 11 grams of protein, great taste, and only 140 calories!

Remember that most of the time a craving is your bodies way of telling something such as, it doesn't a situation, person, or simply it is time to eat - so pay attention to your body and listen to what it is telling you.

Blessings for a Glorious Day!

Is Your Scale Ruining Your Weight Loss?

2009-06-01T19:42:00.000-07:00

Is your scale ruining your weight loss?

Are you one of those people who is constantly stepping on the scale every day, or even several times a day? You could be sabotaging yourself. Studies have shown that people who step on the scale at least once a day are more likely to become frustrated and give up on their goals of obtaining a healthy weight. It makes it harder to stick to the plan if you see your weight go up one day, let's face it, it will not go down every day.

Studies show that people who weigh themselves every day become obsessed with their weight and resort to unhealthy means to try to reach their goal weight. They often times resort to binging and purging, skipping meals, smoking, prescription diet pills, or laxatives. Those who frequently weigh themselves tend to gain more weight than those who weigh less often.

The problem with weighing frequently it that a person's weight can vary drastically from day to day, or even hour to hour. If you weigh first thing in the morning your going to weigh less than if you weigh in the evening because in the morning you have an empty stomach and my even be a little dehydrated. But by later in the day you have eaten and replenished your fluid level which will of course make your weight higher. Another factor in varying weight for women is hormones. Hormone variations can cause the scale to tip in a way not reflective of your overall healthy weight. If you are bloated with your menstrual cycle, that extra water is going to look like wight gain, when it really isn't.

The appropriate way to weigh yourself - it is recommended that you weigh yourself no more than once a week, be sure to do this at the same time each time so that there is consistency in your measurements.

If you find that you are not reaching your goal weight than it is time to take a close look at your diet and exercise plan and switch some things. We'll discuss this more later this week.

So only grace your scale with your presence once this week, okay!

Blessings for a Glorious Day!

Tips For Staying In Shape While Traveling

2009-05-29T18:32:00.000-07:00

Tips for staying in shape while traveling:

If you are visiting family:

Take advantage of local trails or tracts, most local high schools allow the use of their tracts.

Plan a morning walk to a local farmers market (http://www.ams.usda.gov/farmersmarkets/maps.htm) , or to a local shop.

Spend time with family and friends by going for a walk around the park or neighborhood.

Help out around the house by pitching in with cleaning, gardening, mowing, etc.

Check out the city you are visiting:

Visit area exercise classes close to your destination, many will let you try the class for free, you can go to the city you are visiting website for local classes.

Take a guided walking tour to get your exercise and get to know the city better.

Challenge your travel companion to a pedometer contest. Whoever racks up the most steps gets treated to a healthy dinner or some sort of pampering the next day.

Plan your trip so that you are visiting a particular city when there is a 5K walk or run, check out http://www.active.com/ for information.

If you are planning a road trip:

Rent or bring your own bike, find local riding trails at http://www.traillink.com/.

Plan hikes along the way, a good way to stretch after riding long distances, check out http://www.nps.gov/applications/parksearch/topicsearch.cfm or http://www.americanhiking.org/.

Look for places to swim, most hotels have a nice pool (to make sure, check out http://www.swimmersguide.com/ ), local YMCA's, or if you prefer the outdoors check out http://www.swimmingholes.org/ .

If your headed for a beach:

Park your car and walk back and forth to the beach.

Bring toys to play with, like Frisbees, balls, and seaside games, shovels and buckets for playing in the sand and picking up shells.

Rent or bring equipment for snorkeling, kayaking, or sailing. (Many shops offer lessons)

Walking or running in wet sand burns extra calories.

Enjoy your vacation, stay fit, and be safe!

Blessings for a Glorious Day!

Food Advertisements, Think About It!

2009-05-28T17:57:00.000-07:00

Food advertisements, think about it!

What types of foods do you tend to see advertised the most? It seems like the most advertised foods are those with the least nutritional value and the highest calories. It's big business, literally, to promote fast food and junk food. Millions of dollars are spent each year by big companies to try to get you to pick their chips, burgers, sodas, and alcoholic beverages over another brand. These products are plentiful, easy to get, inexpensive, and made to taste good. Isn't it ironic how you seldom see advertisements for foods we should be eating, like fresh fruits, vegetables, whole grains, lean meats, etc. Being bombarded with powerful advertising images promoting nutritionally poor foods as best, no wonder we're reaching for the wrong foods. Before buying these products try these tips:

Be informed, get the facts: If you see an ad that makes junk food look tempting, go to your computer, check out the manufacturer's website, and check the nutritional information for that food. When you see how many calories, fat, or sodium it has, it won't look so appealing.

Stick to the perimeter at the grocery store: Most of the highly advertised, processed foods are in the inner aisles of the store. Skipping those aisles will help cut down on temptation. Make sure you have a list to shop from that contains a healthy variety. The outside aisles typically have the fresh foods and that's where you want to be.

Make healthier choices by empowering yourself: I'm sure we've all been in the situation where you need to eat and the only options around aren't the most healthy ones. If you are in this situation, where all you have to chose from is fast-food restaurants or convenience stores, you need to know which choices are better than others. Get fresh foods, like salads and sandwiches with lean meat and vegetables. Skip the dressing, mayo, and other high calorie condiments, or have them on the side so you can control them.

Question the ads: If a cheeseburger where being promoted by an overweight, out-of-shape model, instead of a lean, fit model that looks to be enjoying every bite, would you buy it? Is the food in the ad the best choice for your waistline? Do you really "have" to have it? The answer is, probably not.

Makes you stop and think, doesn't it?

Blessings for a Glorious Day!

Improve Your Body Image

2009-05-27T17:28:00.000-07:00

Improve your body image - you'll look at yourself differently!

Think of your body, what image do you get? What thoughts come to mind? Do you focus on the things you like or dislike? Most people focus on the things they don't like. If you are like so many that struggle with their weight you might find it difficult, or don't even know how, to work toward a better relationship with your own body. But you can learn to accept and appreciate yourself.

A healthy lifestyle isn't just about exercising and eating better, it's also about accepting and embracing your body and treating it well. It's about celebrating each milestone you've achieved in getting to your ideal weight, not waiting until you get to the final goal and then celebrating. If you notice your clothes are fitting loser or you have more energy, celebrate it! It's about staying motivated in order to achieve success. It's important to notice all the steps along the way, not just the final destination.

Remember that not many people fit the "supermodel" standard of beauty, but that is what we see on TV and in magazines all the time. It can make you feel like you aren't measuring up, or make you feel inferior about your body image. First of all, look around you, how many people do you see in the real world that look like that, not many - right, so don't compare your body image to theirs. Each one of us has at least one good thing about us we like, let's start with that and build on how we can improve our images inside and outside. Like the song says "One Day At A Time".

Let's start this week paying particular attention to the messages we send ourselves about our body image. If they are mostly negative, replace them with more self-accepting thoughts. Take a good long look in the mirror and find the things about your body you like and say them out loud. Start thinking of your body as something special that deserves your great care and attention, your worth it!

Blessing for a Glorious Day!

What's Your Excuse?

2009-05-26T16:44:00.000-07:00

What's your excuse?

Do you always seem to have an excuse not to exercise? Remember, it's your body, your health, your decision, let's hope you chose wisely! Here's some helpful tips:

The only time I have to exercise is early in the day and it's hard to my act together in the morning. Solution: The night before get all your workout clothes, shoes, gym bag, and a healthy snack the night before so you are ready to go in the morning.

The weather is bad. Solution: Pop in an exercise workout DVD, something fun and upbeat, like dance aerobics. You can also invest in some home workout equipment and some free weights (canned goods works great), or simply walk up and down the stairs for 15-20 minutes.

I'm too tired! Solution: Try splashing some cold water on your face or if you need a little more help try some healthy energy for a great pick-me-up that will get you focused on your workout. Chances are that once you get moving you start to feeling more motivated and energized.

I can't seem to lose any weight, why bother? Solution: Remember that working out isn't just about losing weight, it's about improving your health, flexibility, strength, and mood. Getting slim takes a little time and good nutrition. If you want to get great definition, try branch chain amino acids to lean out faster.

I get bored with my routine. Solution: The solution is simple, change it up. One day walk, run, or jog. The next day do aerobics. The next day do weight training. If don't want to exercise alone join a class or get a group of friends or co-workers together and make a social activity.

Now you have no more excuses, so lets see how great you can feel!

Blessings for a Glorious Day!

2009-05-23T10:56:00.000-07:00

Great new, refreshing drink, great energy!

If you love lemonaide and want more enrgy, you've got to try this great new drink, you'll love and it's full of vitamins. Great tasting, energy, and good for you, what more could you ask for?!

Lemonaide Slam

Have A Safe Happy Memorial Day!

2009-05-23T10:33:00.000-07:00

Have a Safe, Happy Memorial Day!

I would like to wish everyone a safe and Happy Memorial Day weekend & say a HUGE "Thank You!" to all the men and women who have given their lives for our Freedom, please remember them this weekend.

Have fun with your family and friends, soak up some Vitamin D and remember you can still enjoy all the great food, just think about portion size.

God Bless This Great Nation & God Bless and Protect All Of You!

Magnesium And Cardiovascular Disease

2009-05-21T19:51:00.000-07:00

Magnesium and cardiovascular disease -

Metabolism of magnesium is very important to insulin sensitivity and blood pressure regulation. The observed associations between magnesium metabolism, diabetes, and high blood pressure increase the likelihood that magnesium metabolism may influence cardiovascular disease.

There has been some observed association between higher blood levels of magnesium with lower risk of coronary heart disease. In addition, some dietary surveys have suggested that a higher magnesium intake may reduce the risk of stroke. There is also evidence that low stores of magnesium increase the risk of abnormal heart rhythms, which may increase the risk of complications after a heart attack. These studies suggest that consuming recommended amounts of magnesium may be beneficial to the cardiovascular system. Please consult your physician if you have any concerns about whether or not you are getting enough magnesium in you diet. As you have read over the past several days magnesium is very important and beneficial to your health.

Blessings for a Glorious Day!

Magnesium and Diabetes

2009-05-20T20:52:00.000-07:00

Magnesium and diabetes

Diabetes is a disease resulting in insufficient production and/or ineffective use of insulin. Insulin helps convert sugar and starches in food into energy to sustain life. There are two types of diabetes, Type 1 is usually diagnosed in children or adolescents and results from the body's inability to make insulin, Type 2 (often referred to as adult-onset diabetes) is the most common form of diabetes and usually associated with an inability to use the insulin made by the pancreas.

Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin. Low blood levels of magnesium are often seen in people with type 2 diabetes. Hypomagnesemia may worsen insulin resistance, or may be a consequence of insulin resistance. Persons with insulin resistance do not use insulin effectively and require greater amounts of insulin to maintain normal blood sugar levels. The kidneys possibly lose their ability to retain magnesium during periods of severe hyperglycemia (significantly elevated blood sugars). The increased loss of magnesium in urine may result in lower blood levels of magnesium. In older adults, correcting magnesium depletion may improve insulin response and action.

There have been several clinical studies regarding the potential benefit of supplemental magnesium on helping to control type 2 diabetes. In one such study, 63 subjects with below normal serum magnesium levels received either 2.5mg of oral magnesium chloride daily or placebo. At the end of the 16 week study those who received the magnesium supplement had higher levels of magnesium and improved control of diabetes as suggested by lower hemoglobin A1C levels, than those who received a placebo.

Next, magnesium and cardiovascular disease.

Blessing for a Glorious Day!

Risk From Too Much Calcium

2009-05-19T20:27:00.000-07:00

What are the risk from too much magnesium?

Dietary magnesium does not pose a health risk, but pharmacologic doses of magnesium can promote effects such as diarrhea and abdominal cramping. Risk of magnesium toxicity increases with kidney failure, when the kidney loses the ability to remove excess magnesium. Vary large doses of magnesium-containing laxatives and antacids also have been associated with magnesium toxicity. For example, a case of hypermagnesiumia after unsupervised intake of aluminum magnesia oral suspension occurred after a teen-aged girl decided to take the antacid every two hours rather than four times a day, as prescribed. three days later, she became unresponsive and demonstrated loss of deep tendon reflex. Doctors were unable to determine how much magnesium she had taken, but her blood levels were five times higher than normal. Therefore, it is important to be aware of the use of any magnesium-containing laxatives or antacids. Signs of excessive magnesium can be similar to magnesium deficiency and include changes in mental status, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, extremely low blood pressure, and irregular heartbeat.

It is extremely important to read labels on any medications, prescription or over-the-counter, follow the directions, and to contact your healthcare provider if you have any unusual symptoms.

Next, the effects of magnesium and diabetes (part four).

Blessings for a Glorious Day!

More on Magnesium

2009-05-18T21:24:00.000-07:00

When can magnesium deficiency occur?

Symptoms of magnesium deficiency are rarely seen in the US. There is concern that many people may not have enough body store of magnesium because dietary intake may not be high enough, Having enough stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction.

The health status of the digestive system and the kidneys significantly influence magnesium status. Magnesium is absorbed in the intestines and then transported through the blood cells and tissues. Approx. 1/3 - 1/2 of dietary magnesium is absorbed in the body. Gastrointestinal disorders that impair absorption such as Crohn's disease can limit the body's ability to absorb magnesium. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion.

Healthy kidneys are able to limit urinary excretion of magnesium to make up for low dietary intake. Excessive loss of magnesium in the urine can be side effects of some medications and can also occur in cases of poorly-controlled diabetes and alcohol abuse.

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, abnormal heart rhythms, seizures, coronary spasms can occur, and personality changes. Severe magnesium deficiency can result in low levels of calcium in the blood (hypokalemia).

Many of these symptoms are general and can result from a variety of medical conditions other than magnesium deficiency. It is important to have a physician evaluate health complaints and problems so that appropriate care can be given.

Next, what happens when you get too much magnesium.

Blessings for a Glorious Day!

What Food Provide Magnesium?

2009-05-17T22:04:00.000-07:00

What foods provide magnesium?

Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans & peas), nuts & seeds, and whole unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard" water. "Hard" water contains more magnesium than "soft" water.

Eating a wide variety of legumes, nuts, whole grains, and vegetables will help meet your daily dietary need for magnesium. Here are some food sources for magnesium:

Halibut, 3 ounces cooked provides 90mg magnesium
Almonds, 1 ounce dry roasted provides 80mg magnesium
Cashews, 1 ounce dry roasted provides 75mg magnesium
Soybeans, cooked, mature, provides 75mg magnesium
Spinach, frozen, cooked, provides 75mg magnesium
Nuts, mixed, dry roasted 1 ounce provides 65mg magnesium
Cereal, shredded wheat, 2 rectangular biscuits provides 55mg magnesium
Oatmeal, instant, fortified, prepared w/water 1 cup provides 55mg magnesium
Potato, baked w/skin, 1 medium provides 50mg magnesium
Peanuts, dry roasted 1 ounce provides 50mg magnesium
Peanut butter, smooth, 2 tablespoons provides 50mg magnesium
Wheat bran, crude, 2 tablespoons provides 45mg magnesium
Blackeyed peas, cooked, provides 45mg magnesium
Yogurt, plain, skim milk, 8 ounces provides 45mg magnesium
Bran flakes provides 40mg magnesium
Vegetarian baked beans, provides 40mg magnesium
Brown long grain rice, cooked provides 40mg magnesium
Lentils, mature seeds, cooked provides 35mg magnesium
Wheat germ, crude, 2 tablespoons provides 35mg magnesium
Chocolate milk, 1 cup provides 33mg magnesium
Banana, raw, 1 medium provides 30mg magnesium
Whole wheat bread, 1 slice provides 25mg magnesium
Raisins, seedless provides 25mg magnesium
Whole milk, 1 cup provides 24mg magnesium

The recommended Daily Value for magnesium is 400mg , check your food labels to see how much magnesium you're getting.

Next what happens when you don't get enough magnesium or if you get too much magnesium (part 3).

Blessings for a Glorious Day!

Magnesium, What Is It?

2009-05-16T20:25:00.000-07:00

Magnesium, what is it?

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Aprrox. 50% of the bodies magnesium is found in bone. The other half is predominantly found inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain muscle and nerve function, keeps the heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. These is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys.

Next, more about magnesium, what foods have it and how much you need (parts 2 & 3).

Blessings for a Glorious Day!

Whole Grains - How To Identify

2009-05-14T18:58:00.000-07:00

Whole grains - how to identify:

The dietary Guidelines for Americans recommend that you try to make at least half of your daily grain choices whole grains.

You can find out if the food you are eating is made of whole grains by looking at the ingredients list on the food label. The whole grain should be the first ingredient listed. The following are some examples of how whole grains could be listed:

brown rice
buckwheat
bulgur (cracked wheat)
millet
wild rice
popcorn*
quinoa
triticale
whole-grain barley
whole-grain corn
whole oats/oatmeal
whole rye
whole wheat

*Popcorn is a whole grain that can have added fat and salt. Try air-popping your popcorn to avoid these extras. When buying microwave popcorn, look for the lower-fat variety. You can also try the snack size bag to help with portion control.

Grains Galore!

Here are some explanations of less-familiar grains.

Bulgur - Bulgur wheat consists of kernels that have been teamed, dried, and crushed. It has a tender and chewy texture. It is a staple of Middle Eastern dishes.

Millet - Millet comes in several varieties and has a bland flavor that is a background to other seasonings. It is a staple in parts of Africa and Asia.

Quinoa - Quinoa is a grain that has been traditionally used in South American dishes. Its texture has been compared to that of couscous.

Triticale - Triticale is a grain that is a hybrid of wheat and rye. It comes in several varieties including whole berry, flakes, and flour.

Back tomorrow with more healthy eating tips!

Blessings for a Glorious Day!

Complex Carbohydrates, What Are They & How Many Do I Need?

2009-05-13T16:55:00.000-07:00

Complex carbohydrates, what are they & how many do I need?

Starch and dietary fiber are the two types of complex carbohydrates. Starch must be broken down through digestion before the body can use it as a glucose source. Lots of foods contain starch and fiber such as breads, cereals, and vegetables:

Starch is in certain vegetables such as potatoes, dry beans, peas, and corn.
Starch is also found in breads, cereals, and grains.
Dietary fiber is in vegetables, fruits, and whole grain foods.

Dietary Fiber

You may have seen dietary fiber on the label listed as soluble fiber or insoluble fiber.

Soluble fiber is found in the following:

Oatmeal
Oat bran
Nuts and seeds
Most fruits (strawberries, blueberries, pears, and apples)
Dry beans and peas

Insoluble fiber is found in the following:

Whole wheat bread
Barley
Brown rice
Couscous
Bulgur or whole grain cereals
Wheat bran
Seeds
Most vegetables
Fruits

Which type is best? Each has important health benefits so eat a variety of these foods to get enough of both. You'll also be more likely to get other nutrients that you might miss if you just chose 1 or 2 high-fiber foods.

How much dietary fiber do I need each day?

It is recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day. If you eat 2,ooo calories a day, you should try to include 28 grams of dietary fiber.

To fins out how much calories you need each day, visit MyPyramid.gov http://www.mypyramid.gov and enter your age, sex, height, weight, and activity level in the My Pyramid Plan tool. Then refer to the Easy Fiber Estimator to find out how many grams you need.

At first, you may find it hard to eat all the fiber grams you need each day. Just take it slow and try to choose higher-fiber foods more often. Over time, you will gradually be eating more fiber!

Jumpstart you dietary fiber intake with these tips:

Choose whole fruits more often than fruit juice. Fresh, frozen, or canned all count!
Try to eat 2 vegetables with your evening meal.
Keep a bowl of veggies already washed and prepared in your refrigerator, such as carrots, cucumbers, or celery.
Make a meal around dried beans or peas/legumes instead of meat. Check www.fruitsandveggiesmatter.gov (http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx) for some new ideas.
Choose whole grain foods more frequently. A good guide is to make at least 1/2 of your grain choices be whole grains.
Start your day with a whole grain breakfast cereal low in added sugar and top with fruit for even more fiber.

Next up will be whole grains.

Blessings for a Glorious Day!

First Type Of Carbohydrate - Simple Carbohydrate

2009-05-12T22:44:00.000-07:00

Simple Carbohydrates:

Simple carbohydrates include sugars found naturally in foods like fruits, vegetables, milk and milk products. Simple carbohydrates also includes sugars that are added to foods during processing. The difference is that generally foods with added sugars have fewer nutrients than foods with naturally-occurring sugars.

How to avoid added sugars:

One way is to read ingredient lists on food labels. Look for these ingredients as added sugars:

Brown sugar
Corn sweetener
Corn syrup
Dextrose
Fructose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltose
Malt Syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup

When you see any of these ingredients you know the food has added sugars. Typically, the closer to the top of the list, the more of that sugar is in the food.

Tips for avoiding added sugars include:

Choose water instead of sugar-sweetened sodas.
Choose 4 fluid ounces of 100% fruit juice rather than a fruit drink.
Have a piece of fruit for dessert and skip desserts with added sugar.
Choose breakfast cereals that contain no or less added sugars

More on carbs and how many you should have in your diet next.

Blessings for a Glorious day!

Happy Mothers Day!!!

2009-05-09T20:22:00.000-07:00

Happy Mothers Day to all Mothers, past, present, and future!!! Enjoy the day with those who love you most!!!

Have a Blessed and Glorious Mothers Day!

Make Sure To Tell Them!

2009-05-09T20:13:00.000-07:00

Sorry for being gone the last couple of days, family tragedy struck. Just pray for those who are hurting and let them know you care!

What Are Carbohydrates?

2009-05-06T20:17:00.000-07:00

What are carbohydrates?

Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives us energy and helps keep everything going.

Your body can use glucose immediately or store it in your liver and muscles for when it is needed.

Your can find carbs in the following:

Fruits
Vegetables
Breads, cereals, and other grains
Milk and milk products
Foods containing added sugars (cakes, cookies, and sugar-sweetened beverages).

Healthier food higher in carbs include ones that provide dietary fiber and whole grains as well as those without sugar added.

Foods higher in carbs such as sodas and candies also contain added sugars add a lot of calories but little nutritional value.

Time-Saving Tips For Preparing Healthy Meals

2009-05-05T19:42:00.000-07:00

Time-saving tips for preparing healthy meals

For most people, losing weight and keeping it off involves a long-term commitment. It means changing unhealthy eating habits that may have been formed early in life and developing a new relationship with food. Since food is essential to life, you can't just banish it as you might do with other troublesome substances. Instead, you must embrace it, learn about it and develop ways of dealing with it that enable you to monitor your weight for the rest of our lives.

The hallmarks of a well-planned weight loss plan are variety, balance, and moderation. It is not necessary to give up all of your favorite foods. In fact, the foods in your weight-loss plan should be satisfying and enjoyable and should fit your lifestyle. If they don't you are not likely to stick with the plan for long. The key is to make every calorie count!

One way to make sure that you eat delicious foods and enjoy every tasty calorie is to prepare your own meals. Cooking your own food allows you to control the quality of the ingredients and the amount of protein, carbohydrates, and fat in every dish. If you are a good cook already, you can mean new ways to "slenderize" your favorite recipes. If you are not accustomed to cooking your won food, or if you believe you don't have the necessary skills to prepare healthy homemade meals, why not take this opportunity to learn. Look at it as a new adventure and an excellent way to learn about food rather than as a daunting challenge.

American supermarkets are filled with high quality foods that enable the home cook to prepare a virtually endless variety of dishes. As an added bonus and timesaver, many items are cleaned and packaged for immediate use. In today's kitchen, washing and chopping vegetables, grating cheese, and peeling potatoes are choices rather than requirements.

Besides taking advantage of the time-saving choices offered in stores, the busy home cook who is developing a new relationship with food might benefit from some of the other time-saving tips that are listed below.

Make sure have the correct tool for the job. A really good chef's knife and chopping board, for example, make short work of any necessary dicing and chopping job.
Learn the ease of stir-frying which is a quick and healthy way to get vegetables on the table in minutes.
Do main grocery shopping once a week, and shop from a list.
Wash fresh herbs when you get home from shopping. Wrap in damp paper towel and store in a sealable plastic bag so they are always ready to use when you need them.
Devote on afternoon or evening a week to preparing dishes that can be heated and served another day.
Make double batches of casseroles and soups. Serve one and freeze the other for later use.
When cooking rice, prepare large batches and freeze in 1-2 cup portions in freezer bags. Use later for soups, casseroles, stir-fried dishes, etc.
Learn to prepare food in a slow cooker. Food cooks while you are busy doing other things.
Keep a well-stocked pantry, frig, and freezer. Preparing healthy, great tasting meals is much easier if you have basic ingredients on hand.

One thing I almost forgot, never go the grocery store when you are hungry, it tends to lead to unhealthy impulse purchases.

Let's get cooking!

Blessings for a Glorious Day!

Want To Cook Healthy Meals? Here Are Some Things to Have In Your Pantry, Frig, & Freezer!

2009-05-04T19:31:00.000-07:00

Do you want to cook healthier meals? Here's some things to keep in your pantry, frig, and freezer!

Herbs, Spices & Flavorings

Fine salt and coarse sea salt or kosher salt
Black peppercorns
Onions
Garlic
Fresh Ginger
Curry paste
Dried herbs: bay leaves, sage, thyme leaves, oregano, basil leaves
Spices: coriander seeds, ground cinnamon, chili powder, ground cumin, paprika, crushed red pepper, nutmeg, ground ginger
Pure vanilla extract
Lemons, limes and/oranges

Oils, Vinegars & Condiments

Extra-virgin olive oil
Canola oil
Balsamic and red-or white-wine vinegar
Reduced-sodium soy sauce
Olives
Capers
Pimentos
Dijon mustard
Worcestershire sauce
Ketchup

Grains & Canned Goods

Assorted whole-wheat pastas
Brown rice
Quick-cook barley
Whole-wheat couscous
Corn tortillas
Plain dry breadcrumbs
Diced tomatoes
Tomato paste
Reduced-sodium chicken broth, beef broth and/or vegetable broth
Beans (cannellini, black, red kidney, great northern, etc.)
Clam juice
Artichoke hearts
Reduced-fat cream of chicken and cream or mushroom soup
Evaporated skim milk

Nuts & Seeds

A variety of walnuts, pecans, almonds, and/or pine nuts
Sesame seeds

Refrigerator Staples

Low-fat milk
Low-fat plain yogurt
Reduced-fat sour cream
Reduced-fat cream cheese
Butter (preferably unsalted) and/or margarine
Eggs (large) and/or egg substitute
Parmesan or Romano cheese
Dry white wine (may substitute nonalcoholic wine)

Freezer Staples

Frequently used frozen vegetables, e.g., spinach, peas, peppers
Frozen berries (blackberries, raspberries, or strawberries)
Low-fat vanilla ice cream or frozen yogurt

Here's to healthier eating habits!

Blessings for a Glorious Day!

Is Bottled Water Healthier And Safer Than Tap Water?

2009-05-03T15:43:00.000-07:00

Is bottled water more healthy and safer than tap water?
Essentially the same standards exist for tap water and bottled water, although tap water is generally more rigorously regulated than bottled water. Over 1/3 of bottled water comes from tap water. "Purified" water may come from the tap and may be bottled as such or further filtered or distilled. Spring water must be obtained from free-flowing springs and obtained at the source of the spring. Bottled water is a convenience that fits lifestyle and meets our needs. Bottle water must meet the same standards as tap water, but is not necessarily "cleaner or greener". Bottled water is water intended for human consumption that is sealed in bottles or containers with no added ingredients except a safe suitable antimicrobial (usually ozone gas). The ozone gas improves the taste over chlorinated water. Most bottles water does not contain fluoride, while municipal tap water contains fluoride in many communities. Clean drinking water has been a major factor in the water we consume. In general, most bottles water that is tested is of good quality. Unfortunately, the marketing message from the bottled water industry is that bottled water is "good" as opposed to the "bad" stuff that comes out of the tap. This is not accurate. One other the primary differences between tap water and bottled water is the taste associated with chlorine, which is added to tap water, while ozone, which is volatile, is used in bottled water and does not impart a taste.

Upcoming, tips for healthy foods to stock in cabinets, frig, and freezers.

Blessings for a Glorious Day!

Folic Acid, Part of The B-Complex, Find Out More!

2009-05-02T15:21:00.000-07:00

What is folic acid? How much do I need? Where can to get it?

The terms folic acid and folate refer to an essential water-soluble B-complex vitamin. Humans cannot produce this vitamin in the and body and derive it from foods or nutritional supplements. Folic acid is the most stable form of the vitamin found in nutritional supplements and fortified food. Folic acid is important for heart health, nervous and immune system health and for healthy cell growth. For example, folic acid deficiency increases the risk of spina bifida.

Various forms of folic acid bind to enzyme proteins and these enzyme-bound forms (coenyzmes) are essential for the activity of may important functions in cells. One such example is the way in which folic acid functions in the formation of biochemicals important in brain and nervous system health. Folic acid is critical for the production and maintenance of new cells, the utilization and metabolism of dietary amino acids (proteins), the normal production of red blood cells and the production of core building blocks of nucleic acids, DNA, which constitutes genes, and RNA, and the production of body cells constitutes (glycine, choline) important in mood. performance and nerve cell function. Its role in rapid cell division and growth emphasizes its importance during pregnancy and child growth.

Folic acid is required to utilize L-methionine, and essential amino acid in the body, and convert it into and activated form, which modifies fats, hormones, DNA, proteins, etc., thereby protecting cells and maintaining cell functions. Folic acid is required for the reconversion of homocysteine, a metabolite of L-methionine, into L-methionine. Higher levels of L-homocysteine have undesirable effects on heart health.

Common sources of dietary folate include fortified cereals, baked goods, leafy vegetables, cooked spinach, asparagus, broccoli, okra, avocado, fruits, lentils, beans, peas, yeast, mushrooms, organ meats (beef liver, kidney), tomato and citrus fruit juices. The Reference Daily Intake (RDI) for olic acid for adults is 400 mcg. Supplemental folic acid is recommended not to exceed 1,000 mcg per day. Supplements containing folic acid generally also include vitamin B-12.

I think we've covered most of the B vitamins, you'll have see where we go next!

Blessings for a Glorious Day!

Continuing With The Vitamin B Theme, Biotin, Get The Facts!

2009-05-01T19:40:00.000-07:00

What is biotin? How much do I need? Where can I find it?
Biotin, is a member of the water-soluble B-complex family of vitamins, and is an essential nutrient in human nutrition. Biotin is well known for its beneficial effects for hair, skin, and nails. Humans lack the ability to synthesize biotin and derive this vitamin from food or dietary supplementation. Biotin is essential for enzyme proteins that play vital roles in the metabolism of all major nutrients (fats, proteins, and carbohydrates) in the body. One such biotin-requiring enzyme is crucial for the functioning of the nervous system. Biotin is critical for the synthesis of fatty acids, amino acids and sugars, elimination of byproducts arising from the metabolism of proteins and amino acids (particularly essential amino acids), cholesterol and other fats.

Biotin plays a crucial role in converting energy sources such as carbohydrates and amino acids into critical substances, which drive energy yielding processes in body cells. Biotin serves a particular function in enabling body cells to utilize sugars (glucose) as the major source of energy. Biotin inadequacy in the body is known to result in impaired utilization of sugars. In some instances, biotin supplementation has been found to help maintain healthy blood sugar and fat levels. Since biotin interacts with proteins associated with the genetic material (DNA) in cells, it has a potential to influence gene expression and, therefore, enhanced body cell metabolism and the maintenance of healthy cells.

Even though biotin is distributed in a variety of foods, its levels are generally lower that those of other B vitamins. Rich sources of biotin include egg yolk, liver, crude wheat bran and yeast. Soybeans, nuts, and cereals are also good sources of biotin. The suggested Reference Daily Intake (RDI) for biotin is 30 mg.

One more B-complex related topic tomorrow night then on something new!

Blessings for a Glorious Day!

Vitman B-12, Why Do I Need It, How Much Do I Need, Where Can I Get It?

2009-04-30T18:17:00.000-07:00

What is vitamin B-12, how much do I need, and where can I find it?
The essential water-soluble vitamin B-12, is unique among vitamins because it contains a metal called cobalt. Therefore, the term, cobalamin is applied to denote substances possessing vitamin B-12 activity. The form of vitamin B-12 generally found in nutritional supplements is cyanocobalamin, which is converted to the active form of the vitamin (coenzyme) in the body. A vitamin b-12 deficiency results in anemia, nerve damage, low sperm counts, and reduced energy. Vitamin b-12 aids in maintaining healthy nerve and red blood cells. It facilitates the production of the protein, hemoglobin, which is the oxygen carrying pigment in red blood cells. the production of DNA in the body requires vitamin B-12. Vitamin B-12 in food is bound to proteins and is released from the proteins during the process of digestion by the action of hydrochloric acid present in the stomach. A deficiency of vitamin B-12 may occur due to low stomach acid.

In humans, a vitamin B12-dependent enzyme facilitates the metabolisms of certain amino acids and fatty acids and plays a role in the production of energy from dietary fats and proteins. Vitamin B-12 and folic acid are required to utilize L-methionine, and essential amino acid, in the body and convert it into an activated form, which modified fats, hormones, DNA, and proteins, thereby influencing body cell functions. Vitamin B-12 and folic acid are critical for the reconversion of homocysteine, a metabolite of L-methionine, into L-methionine. Inadequate functioning of the enzyme protein responsible for this transformation can lead to the accumulation of homocysteine, which possesses undesirable effects on heart health.

Most microorganisms, including bacteria and algae, synthesize vitamin B-12, and they constitute the only source of this vitamin. The vitamin B-12 synthesized in microorganisms enters the human food chain through incorporation into foods of animal origin such as fish, meat, poultry, eggs, milk, and milk products. Fortified breakfast cereals are good sources of vitamin B-12. It is not present in foods from plants, and therefore, supplementation is needed in strict vegetarians. The Reference Daily Intake (RDI) for vitamin B-12 for adults is 6 mcg. Aging and other factors concerned with intestinal function decrease vitamin B-12 absorption. Accordingly, 100-400 mcg of vitamin B-12/day had generally been recommended. Vitamin B-12 deficiency is not uncommon. Excessive levels of folic acid may result in the masking of vitamin B-12 deficiency in the elderly.

Still more information on B vitamins tomorrow.

Blessings for a Glorious Day!

More B Vitamins, B-6, What Does It Do? How Much Do I Need & Where to Find It?

2009-04-29T19:28:00.000-07:00

What is vitamin B-6? How much do I need? Where to find vitamin B-6?
Vitamin B-6, also known as Pyridoxine, is a water-soluble vitamin belonging to the B group of vitamins. This vitamin occurs in three different forms. which are further converted to three distinct active forms during metabolism in the human bodies cells. Humans cannot synthesize this vitamin in the body and must be derived from food or nutritional supplements. It is required for more than 100 enzyme proteins concerned with indispensable biochemical processes in the body and the metabolism of nutrients in different body cells.

Some bodily functions for which vitamin B-6 is essential include metabolism of amino acids and carbohydrates and energy production, red blood cell metabolism, production of the oxygen carrying pigment hemoglobin, nervous and immune systems functions, regulation of hormone functions and synthesis of nucleic acids (genetic material). Low vitamin B-6 levels have been linked with impaired immune function, especially in elderly persons. the amount of vitamin B-6 required to correct this defect is higher than the RDA for this vitamin. Vitamin B-6 helps in maintaining blood sugar levels in the normal range.

Vitamin B-6 is critical for the synthesis of hormones and neurotransmitters from dietary amino acids. Vitamin B-6 is necessary for the production of coenzyme Q-10, a key component in respiration and energy generation in body cells. Vitamin B-6 supplementation has been found to be effective in lowering homocysteine which is important in maintaining heart health. Studies have implicated vitamin B-2, vitamin B-6, and folic acid aid in cognitive function.

Vitamin B-6 occurs in a variety of foods such as fortified cereals, beans, fruits such as bananas, vegetables such as spinach, chicken, turkey, and fish. The Reference Daily Intake (RDI) for vitamin B-6 for adults is 2 mg.

More to come again on even more vitamin B's tomorrow.

Blessings for a Glorious Day!

More B Vitamins, Thiamine (vitamin B-1)!

2009-04-28T22:01:00.000-07:00

What is Thiamine? How much thiamine do you need? Where to get it?
Thiamine, also known as vitamin B-1, is a water-soluble (flushed out of body daily) B vitamin essential for human health. Thiamine exists in the body as free thiamine or thiamine bound to phosphorus (as phosphates). These phosphorus-bound forms, known as coenzymes, are needed for the metabolic conversion of carbohydrates and branch-chain amino acids. Thiamine, as a coenzyme, facilitates energy utilization from food and also mediates energy release from dietary constituents. These processes generate biochemicals such as acetylcholine, a substance necessary for transmission of nerve impulses. Thiamine is essential for the metabolism of sugars which generates high-energy substances (such as ATP and GTP). It also is important in the formation of nucleic acids, DNA (genetic material) and RNA, in body cells and a coenzyme from the B vitamin niacin, essential for generating biochemicals during a process known as biosynthesis. Thiamine is necessary for the normal functioning of the nervous system and muscles, including heart muscle. Thiamine is also important for eye health, particularly lens health.

Yeast, lean pork and legumes are foods rich in thiamine. Other sources of thiamine include long grain brown rice, white enriched rice, rice bran, wheat germ breakfast cereal and fortified breakfast cereals. The Reference Daily Intake (RDI) for adults of thiamine is 1.5 mg. Conditions such as strenuous physical exercise, adolescent growth, pregnancy and breast-feeding require an increased requirement of thiamine.

More on vitamin B's to come.

Blessings for a Glorious Day!

The Importance of B Vitamins, Starting With Riboflavin!

2009-04-27T20:34:00.000-07:00

What is riboflavin? How much riboflavin do you need? Where to get it?
Riboflavin, know as vitamin B-2, is a type of B vitamin with a key role in maintaining human health. It is a water-soluble (meaning it is flushed out of the body with water) vitamin that is stored in the body and must be replenished daily. Vitamin B-2 exists as a functional constituent of distinct coenzymes which are required by enzyme proteins for body cell functions. Vitamin B-2 participates in numerous pathways of carbohydrate, protein and fat metabolism and in energy production in body cells through the processes of respiration (breathing). Substances such as pyruvic acid, alpha-ketoglutarate and branch-chain amino acids require B-2 to metabolize them to derivatives that play critical roles in generating energy from the diet.

Vitamin B-2 also participates in the metabolism and disposition of chemicals foreign to the body. Vitamin B-2 works with other B vitamins and is important for body growth and red blood cell production. Vitamin B-2 plays an important role in protecting against oxidative stress. Increased oxidative stress is associated with riboflavin deficiency. Vitamin B-2 is essential in maintaining the levels of the cellular protective agent glutathione (GSH).

Dietary sources of vitamin B-2 include milk, eggs, almonds, spinach, asparagus, broccoli and enriched breads and cereals. The Reference Daily Intake (RDI) of vitamin B-2 for adults is 1.7 mg.

More on B vitamins tomorrow.

Blessings for a Glorious Day!

Have Fun In The Sun, But In Moderation!

2009-04-24T21:14:00.000-07:00

Get out and enjoy the sunshine this weekend, but in moderation. We don't want any sunburns. Let's see if everybody can increase their vitamin D levels the natural way!

Blessings for a Glorious weekend!

Healthy Informed Choices

How Much Physical Acitivity do Children Need?

2009-04-23T20:36:00.000-07:00

How much physical activity do children need?

Children & adolescents should do 60 minutes (1 hour) or more of physical activity daily.
This may sound like a lot, but don't worry! Your child may already be meeting the Physical Activity Guidelines for Americans. You'll soon discover may easy and enjoyable ways to help your child meet the recommendations. Encourage your child to participate in activities that are age-appropriate, fun, and offer variety. Just make sure your child is doing three types of physical activity:

Aerobic Activity - should make up most of your child's 60 or more minutes of physical activity daily. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days each week.
Muscle Strengthening - such as gymnastics or push-ups, should be included at least 3 days each week as part of your child's 60 or more minutes.
Bone Strengthening - such as jumping rope or running, should be included at least 3 days each week as part of your child's 60 or minutes.

Until tomorrow, get outside and get active!

Blessing for a Glorious Day!

Getting The Most From Vitamin D From Good Absorption and Good Sources.

2009-04-22T21:59:00.001-07:00

Getting the most from vitamin D from good absorption and good sources.

Making it Work Better
You'll absorb vitamin D a lot better if you take it with dietary fat. Take vitamin D supplements with food. Several studies have shown that the relationship between estrogen, magnesium, and boron may be essential in the conversion of vitamin D to its active form. Be sure your daily multivitamin has the amounts you need.

Good Sources
Many people remember the awful tasting cod liver oil but it wasn't given as a punishment, it is a good source of vitamin D. Fish oil contains a lot of vitamin D. You can get it from eating fish liver, mackerel, herring, sardines, salmon, tuna, and other oily fish. There aren't many other foods that naturally have vitamin D. Vitamin D is added to a lot of cereals and most people get their vitamin D from fortified milk.

Deficiency
Rickets (bones don't grow and harden properly) is caused by a crippling shortage of vitamin D. Without enough vitamin D, bones can't absorb calcium to grow straight and strong. Rickets is by far mot as common as it was over a hundred years ago, but babies who are breast fed and never get any sunshine are at risk.
If you are an older adult, your are only making about half as much vitamin D in your skin as you did when you were younger.
People who are housebound or live in nursing homes are at risk of vitamin D deficiency. If you have kidney disease or liver disease you can't convert vitamin D3 into its more active form.
Some drugs block the absorption of vitamin D and other fat-soluble vitamins. Drugs such as cholestyramine (Cholybar or Questran) block your absorption. Some drugs can deplete your vitamin D level, such as, corticosteroids like cortisone, prednisome or dexamthasone for allergies, asthma, or some other health problems. Other anticonvulsant drugs such as Dilantin or Phenobarbital will interfere with how you use vitamin D.
If you are a strict vegetarian or vegan, there is little vitamin D in plant foods so you may not be getting enough vitamin D.
Alcohol blocks your ability to absorb vitamin D in your intestines and store it in your liver. If you abuse alcohol, you may be deficient.

I hope this helps everyone better understand the importance of vitamin D and good health. Until tomorrow, have a great night.
Remember to Make Healthy Informed Choices!

Are You Getting Enough, Vitamin D That Is?

2009-04-21T20:23:00.000-07:00

Are you getting enough, vitamin D that is?
As was posted last night, to get your vitamin D all you have to do is go outside and soak up some ultraviolet light (aka sunshine). Vitamin D is naturally produced in the outer layer of the skin when exposed to sunlight.

RDA of Vitamin D
0 - 18 200IU
19 - 50 200 IU
51-70 400 IU
70+ 600 IU
Pregnant & lactating women 200 IU

Safe dosage
Many doctors & nutritionists feel that you need more vitamin D as you get older. Men & women over the age of 65 should take 700 IU daily.
Do not take more than 1,oo IU of vitamin D supplements daily, it is dangerous. If you spend a lot of time outdoors in the sun your body automatically stops making Vitamin D after you've stored enough, so you can't overdose on yourself. However, the same in not true with supplements. Of all the vitamins this one is the one you need to be most careful with. Large doses can make calcium build up in your blood, which can have serious consequences. Too much vitamin D might increase your risk of heart attack or kidney stones.
Talk to a pediatrician before giving vitamin D supplements to babies or children.

More on Vitamin D to come.

Soakin' Up Some Rays For Vitamin D

2009-04-20T19:53:00.000-07:00

Soakin' Up Some Rays For Vitamin D
Vitamin D is know as the sunshine vitamin. Vitamin D is naturally synthesized when the skin is exposed to ultraviolet rays from the sun. Vitamin D is a vital nutrient for the brain, bone, and a healthy immune system. Recent studies prove that many Americans don't get enough Vitamin D.

There is also a mounting body of research that suggest Vitamin D may also have antibiotic properties and play a role in reducing the risk of hypertension (high blood pressure), diabetes, and certain types of cancers - stalling tumor growth - treating skin disorders, and promoting mental health.

Are you getting enough vitamin D? How much is too much? Come back tomorrow for more on this topic.

God Bless and have a good night.

10 Healthy Foods To Keep On Hand

2009-04-18T18:18:00.000-07:00

10 Healthy Foods To Keep On Hand

Here are some great foods to keep on hand for healthier eating. These foods are some of the healthiest because they have at least three of the following

Are good or excellent sources of fiber, vitamins, minerals, and other nutrients.
Are high in antioxidants and phytonutrients, vitamins A & E, and beta carotene.
May help reduce the risk of heart disease and other health conditions.
Are low in calorie density, meaning you get a larger portion size with fewer calories.
Are readily available.

Almonds - are packed with nutrients such as fiber, riboflavin, magnesium, iron, and calcium. Almonds have more calcium per serving than any other nut, about 75mg a serving (23 almonds). One serving of almonds provides half the daily requirements for Vitamin E. They provide one of the best sources of protein. They are also good for your heart because the have monounsaturated fat, which is a healthier type of fat that helps to lower cholesterol.

Apples - are a excellent source of pectin, a soluble fiber that can lower glucose levels and cholesterol. Fresh apples are good sources of antioxidants and vitamin C. Vitamin C helps form the connective tissue collagen, keeps the capillaries and blood vessels healthy, and aids in iron absorption.

Blueberries - are rich in plant compounds (phytonutrients). Phytonutrients may help prevent urinary tract infections. They may also improve short-term memory and promote healthy aging. They are a good source of fiber and vitamin C and are low-calorie.

Broccoli - is a good source of calcium, potassium, folate, fiber, and phytonutrients. It also is a good source of vitamins A & C, and antioxidants.

Red Beans - includes small red beans and dark red kidney beans. They are good sources of iron, magnesium, phosphorus, potassium, copper, and thiamin. They are a low-fat, low-calorie source of protein and dietary fiber. They also contain phytonutrients that may help prevent chronic diseases.

Salmon - is an excellent source of omega-3 fatty acids - a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3's may also help lower triglyceride levels, lower blood pressure and risk of stroke, and protect against irregular heartbeats. Salmon is also low in saturated fat and cholesterol and a great source of protein.

Spinach - is high in vitamins A, C, vitamin B-6, riboflavin, and folate. It is also a good source of calcium, iron, and magnesium. It also has plant compounds to help with healthy skin and hair.

Sweet Potatoes - are a great source of beta carotene, and Vitamin A, that may help slow down the aging process and reduce some cancers. They are also good sources of fiber, vitamins B-6, C and E, folate and potassium. They are fat-free and relatively low in calories.

Vegetable Juice - has most of the vitamins, minerals, and other nutrients found in the original vegetables and is an easy way to get your vegetables in your diet. Be sure to get the low-sodium varieties.

Wheat Germ - is the center of a grain of wheat, that part the seed that's responsible for the development and growth of the new plant sprout. Wheat germ is a highly concentrated source of nutrients including niacin, thiamin, riboflavin, folate, magnesium, Vitamin E, phosphates, potassium, iron, and zinc. It also contains protein, fiber, and some fat.

Take Some Time To Relax!

2009-04-17T19:51:00.000-07:00

Take some time to relax!

Spend this evening with someone you love relaxing and enjoying each others company. Remember to always tell the one's around you what they mean to you, have a great night!

Burnin' Calories - What Does It Take?

2009-04-16T18:40:00.000-07:00

Ever wonder how many calories you’re burning while you’re out jogging - or participating in sports activities? Scientists have calculated the energy expended by people of standardized weights in carefully measured activites and published volumes of this data. Unfortunately, it’s often tedious to page through the tiny tables to get at the information.
Courtesy of the CDC we would like to provide you with a short table of common activities and the calorie expenditure of each.
Calories/Hour Expended in Common Physical Activities
Moderate Physical Activity
Approximate Calories/Hr for a 154 lb Person
Hiking
370
Light gardening/yard work
330
Dancing
330
Golf (walking and carrying clubs)
330
Bicycling (<10 mph)
290
Walking (3.5 mph)
280
Weight lifting (general light workout)
220
Stretching
180
Vigorous Physical Activity
Approximate Calories/Hrfor a 154 lb Person1
Running/jogging (5 mph)
590
Bicycling (>10 mph)
590
Swimming (slow freestyle laps)
510
Aerobics
480
Walking (4.5 mph)
460
Heavy yard work (chopping wood)
440
Weight lifting (vigorous effort)
440
Basketball (vigorous)
440
1Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less.

Hope this helps.

Make It a Family Affair!

2009-04-15T17:41:00.000-07:00

Make it a Family Affair!

Making getting healthy and losing weight a family affair is one way to help not only yourself, but those around healthier as well. As humans we crave companionship and support. By working together as a group, whether it be those who live in your household or sister, mother, friend, or co-worker, we tend to get better results and stick to a healthier lifestyle. When you have someone that you can lean on for support to get through those rough spots it is much easier than going it alone.

Here are some tips for setting yourself up for success:

Let your family, friends, and so-worker know that you have decided to make some changes in your eating habits. Be sure that you present it as a lifestyle change, not a "diet", because they will want to help more than if it were just another diet. Explain that you want to start getting healthy now so you can enjoy your life more now and in the future. Ask them to help will also add accountability.

Buddy up. Since the fact is that 2/3 of Americans are overweight, chances are you can find someone who is interested in healthier eating habits as well. Research shows that if one person loses weight those around them are going to want to know what they did to lose it. Pairing up will again add accountability and support.

Start small at first so that the changes are less noticeable. It helps to ease into weight loss to avoid unwanted attention. For example, use a salad plate instead of a dinner plate. If you set the whole table with smaller plates chances are your family won't even notice and they will all be consuming less food without even realizing it. You can tell them when they start noticing their clothes are fitting better.

Suggest going for a walk or a bike ride as a family or group activity, you could even give your group a name. Some other fun activities as a group are bowling, Frisbee, swimming, horseback riding, planting a garden or flowers, or even interactive video games.

So call a family meeting today and get everybody on the healthy track just in time for summer.

10 Reasons To Get Your Sleep

2009-04-14T21:20:00.000-07:00

10 Reasons to get your sleep:

Less may mean more. People who don't get at least seven hours of sleep a night the more obese they tend to be. Insufficient sleep may trigger hunger hormones. Leptin, which suppresses the appetite is lowered and ghrelin, which stimulates the appetite increases.

You're more apt to make bad food choices. A study in the Journal of Clinical Sleep Medicine found that people with obstructive sleep apnea and other severe breathing difficulties while sleeping, ate a diet higher in cholesterol, protein, and fat. Women were especially affected.

Diabetes and impaired glucose tolerance may become more likely.

A heart's health is put at risk. A study found that heart attacks were 45% more likely in women who slept for five or less hours a night than those who got more sleep.

Blood pressure may increase.

Auto accidents rise. A study in the New England Journal of Medicine states that nearly 20% of serious car crashes involve a sleepy driver that hasn't been drinking alcohol.

Balance is off. Older adults who have trouble sleeping at night or who are drowsy during the day could be 2.4 - 4.5 times more likely to sustain a fall per the Journal of Gerontology.

You may be more prone to depression. Adults who are chronically sleep deprived report more mental distress, depression, and alcohol use. Children/adolescents often suffer too and as a result they report more symptoms of depression and lower self-esteem.

Kids may suffer more behavior problems. These problems include disordered breathing with obesity, and ADHD.

As you can see not getting enough sleep can have many severe consequences at any age, so if you are having trouble getting to sleep on a regular basis consult your physician. It could help lengthen your life as well as improve your quality of life.

Eat Breakfast & Lose Weight!

2009-04-13T20:24:00.000-07:00

Eating Breakfast can help lose weight!

Studies have shown that people who eat breakfast have lower BMI's than those who skip breakfast. Studies have proven that by eating breakfast, especially if eaten within the first hour you are awake, that you kick-start your metabolism. That means you turn your body into a calorie burning machine because you have fueled your engine so to speak. If you skip breakfast your body goes into what is known as starvation mode, meaning your body thinks it has to store calories thinking it might not get any "fuel" for a long time.

Studies have also shown that children who eat breakfast tend to pay better attention and get better grades in school. It also showed that adults who eat breakfast are more productive and less irritable. By fueling your body you're not just fueling your metabolism, you fuel your brain as well. The brain needs protein and carbs to function at it's best.

You can chose a bowl of cereal with low fat milk and fruit, a healthy breakfast bar, or a high protein shake, all of which are easy to grab in a hurry. If you want to know which cereal, breakfast bars, or shakes I would recommend just contact me for a list.

Happy Easter!

2009-04-12T21:03:00.000-07:00

Have a Happy & Blessed Easter! Will bring more health tips Monday, enjoy the time with your family today.

Confused by Portions? (Part 2)

2009-04-10T21:25:00.000-07:00

Here are some tips to help you visually estimate serving size:

The Bread, Cereal, Rice & Pasta Group:

1/2 cup cooked pasta is about the size of an ice cream scoop.

1 ounce (1 cup) of cereal is about the size of a solled up pair of thick socks.

1/2 bagel is about the size of a hockey puck.

The serving size for the Vegetable Group:

1 cup raw leafy vegetables (about the size of a woman's fist), 1/2 cup of other vegetables, cooked or chopped raw, 3/4 cup (6 ounces) of vegetable juice.

1 medium potato is about the size of a computer mouse.

The serving size for the Fruit Group:

One medium piece of fruit is about the size of a tennis ball.

One bunch of grapes equal to the size of a light bulb, about 1/2 cup.

The serving size for the Milk, Yogurt and Cheese Group:

1-1/2 ounces of cheese is about the size of your pointer finger.

1 cup of milk or yogurt is a serving size.

The serving size for the Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group:

3 ounces of cooked meat, poultry or fish is about the size of a woman's palm or a deck of cards.

1 tablespoon of peanut butter is about the size of a walnut.

Hints of the fats, oils & sweets group:

1 tablespoon of salad dressing is about the size of your thumb.

1 teaspoon of butter or margarine is about the size of the tip of your thumb, from the top of your thumb to the first joint.

Just remember to that you don't have to give up the foods you love just eat smaller servings and to chose the low fat, low calorie version if possible. With the Holiday this weekend it makes it a challange sometimes, but eat slowly, and chew food thoroughly. If someone notices tell them it's not a "diet", it's a lifestyle change. You can invite them to do the same. It is much easier to make lifestyle changes when there is a group that works together to help each other stay on track.

Happy Easter to those who will be away from the computer over the weekend!

"Power Foods"

2009-04-10T20:56:00.000-07:00

What are "Power Foods"?

In the ideal world we'd always have to choose, find, and prepare healthful balanced meals. As a result we would all be lean and mean, full of energy, and stocked with all the vitamins and minerals we need to live well longer. But here in the land of reality eating properly takes a back seat to work, family, friends, and play. With everybodies fast paced lives nutrion is the last thing on our minds. We eat whatever is quick and easy, which generally is high in fat and and simple carbs.

The next time you're in a hurry at mealtime, instead of fries and a fatty burger, look for a power food - one that will get you going and keep you going.

Try:

Baked Potatoes - potatoes are nonfat and loaded with complex carbohydrates, potassium, vitamin C, and copper. If you most put a topping on it stick to salsa or a little margarine.

Bannanas - are packed with fiber and potassium. Along with dried fruit, they make a great portable snack.

Beans - have fiber, protein, complex carbohydrates, and folate (B vitamin) all in one package. Whole beans tend to be better than refried, which usually add fattening oil.

Broccoli - all green vegetables are winners, but this one is tops. It has fiber, vitamin C, folate, magnesium, and iron.

Corn - is an excellent source of fiber and complex carbohydrates for sustained energy.

Fruit - has fiber, carbohydrates, vitamins, minerals, almost everything except fat. Dried fruits are a particularly intense source of energy.

Fish - is usually a lower-fat source of quality protein than msot main dishes. Stick to baked, broiled, or poached though, since fish plays send to fat when fried.

Pasta - is a great source of complex carbohydrates and offers iron and B vitamins when enriched. Stick with tomato or marinara sauce to keep the fat down.

Peppers - jalapenos and the hundreds of other types of chiles are great sources of vitamin C, and the spiciness may raise matabolism, enhancing weight loss.

Soup - broth-based soups help you to get your vegetables in a tasty mixture. It is dependably low in fat unless meat or dairy is added.

These are some simple ways to make healthier choices.

Water A Nutrient? What You Might Like to Know.

2009-04-10T20:09:00.000-07:00

Here are some facts about water & why it is so important:

The human body is made up of 55-75% water - water is the basis of blood, digestive juices, urine and sweat.

Water is continuously lost every second from the lungs, skin, urine and feces. The amount of water you need each days depends on your metabolism, the weather, the foods you eat, and amount of physical activity.

Men have more water in their bodies than women. Adults lose aprox. 2-3 quarts of water per day. Hot weather, exercise, and air travel increase water loss.

Food provides 1/3 of water we need and the rest needs to be provided by drinking fluids, preferably water.

Water in the body helps maintain the health & integrity of cells; keeps the blood flowing freely, eliminate waste from the body, regulate body temperature, keeps the mucous membranes moist, helps lubricate the joints, and improve skin texture, just to name a few.

Loss of too much water causes dehydration which results in symptoms including headaches, lethargy, mood changes, slow responses, dry nasal passages, dark urine, weakness, tiredness, and confusion.

Dehydration can be caused by increased sweating, not drinking enough water, increased urination, vomiting, diarrhea, and burns.

More water is needed in people who are eating diets high in fiber or protein, children, those who are physically active, those exposed to hot weather, people with vomiting or diarrhea.

Drinking too much water (several quarts a day) can cause a condition know as water intoxication or hyponatremia. This happens when too much sodium is lost from the body. This condition causes headaches, blurred vision, cramps, swelling of the brain, coma and possibly death.

The general recommendation is 6-8 glasses of a variety of fluids be consumed daily. Some people may need more, particularly those who are physically active.

Confused by Portions? (Part 1)

2009-04-09T20:42:00.000-07:00

Many people think that if they are eating foods that are low in fat, low in sugar, or "healthy" that they can eat all they want. Eating too much of any food, even healthy foods, adds extra calories. Extra calories can add up and sabotage your weight goals.

Since foods are sold in increasingly larger portions and since carrying a scale or measuring cup with you here some tips to make it a little easier to estimate portion sizes.

Recommended Daily Servings

The USDA's guidelines on the number of portions we should eat daily are:

Bread, Cereal, Rice, & Pasta Group: 6-11 servings daily. What counts as a serving? One slice of bread, 1/2 cup cooked rice, pasta, or cereal, 1-ounce ready to eat cereal, 1/2 hamburger roll or English muffin, 1/2 of a small 2-ounce bagel, 3-4 plain crackers.

Vegetable Group: 3-5 servings daily. What counts as a serving? 1-cup raw leafy vegetables, 1/2 cup of other vegetables, cooked, or chopped raw, 3/4 cup vegetable juice.

Fruit Group: 2-4 servings daily. What counts as a serving? 1 medium apple, bannana, or orange, 1/2 cup of chopped , cooked or canned fruit, 3/4 cup (6 ounces) of fruit juice.

Milk, Yogurt, and Cheese Group: 2-3 servings daily. What counts as a serving? 1cup of milk or yogurt, 1 and 1/2 ounces of natural cheese, 2 ounces of process cheese.

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group: 2-3 servings daily. What is a serving? 2-3 ounces of cooked lean meat, poultry, or fish. NOTE: 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as a 1 ounce meat.

Fats, Oils, & Sweets Group: Be Careful! There is no serving size for this group so jsut be conscious and use these items in moderation.

Come back tomorrow for Part 2!

Ways to Control Your Portions

2009-04-08T20:10:00.000-07:00

It's a fact that the typical American diet consists of portion sizes that are way too big. Here are some tips for cutting back and not feeling deprived.
These tips are easy to follow whether eating at home or dining out:

Put one serving of food on your plate before sitting down at the table instead of serving family-style. Immediately refrigerate or freeze the extras.
Cook smaller amounts if you don't like leftovers.
Put your snack foods in a small bowl or snack size bag. Limit yourself to this amount as opposed to eating out of the large bag or box.
Use smaller plates, you are still seeing a plate full of food which helps you to not feel like your are cutting back. If you see a full plate, you'll feel a full stomach.
Don't get overly hungry. Eat at regular times. It is recommended to eat smaller meals 4-5 times a day instead of 3 larger meals. It's like putting firewood on a fire, putting smaller amounts of food in your body more frequently fuels your metabolism and helps to speed up the weight loss.
When eating out, use the guide to smaller portions. Have the rest placed in a doggie bag for another meal.
Fill up on low-calorie beverage, soup or salad before the main course.
Limit your or eliminate bread or chips before your meal.

Just remember that the number of calories you consume will affect your weight and your health. Eating a variety of nutritious foods in sensible portion sizes will help you reach and maintain a healthy wealth.

How many years will obesity take from you?

2009-04-07T21:02:00.000-07:00

I just an article about obesity and how many years it can take off your life, what an eye opener! I know it made me stop and think what my life would be like if I hadn't made so drastic changes and I hope will make some of you stop, think, and change the direction you might be headed. A new study recently published in the The Lancet http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(09)60318-4/fulltext that details the negative effects obesity can have, especially when you talk about shortening your life. For some people it could shorten their lives by as much as 10 years. Around 1/3 of the people in America are obese, which means they have a body mass index (BMI) of 30 or greater. BMI is a measure based on height and weight.

A normal BMI is 18.5 to 24.9, overweight is 25 to 29.9, and obese is 30 or greater. You can calculate your BMI by going to http://www.nhlbisupport.com/bmi/. I encourage all of you to do this today today to see what your BMI is. One of the findings of the study was that for every 5 points over what is considered a healthy BMI (18.5-29.9) the risk of early death increases. It also showed that those who were overweight but not yet obese could shorten their life span by one year. It also showed the people with the lowest risk of dying early were those in the higher end of the healthy weight range with a BMI of about 22.5-25.

One step at a time to healthy weight lose and better health!

2009-04-06T20:54:00.000-07:00

Do you want to lose weight or gain your health back? Becoming more fit is the answer and a pedometer is a great way to start. Here's some facts to get your attention. The average adult gains two pounds a year starting at about age 30. By age 60 many would have gained 60 pounds. According to the Center for Disease Control (CDC), 2/3 of the adults in the U. S. are overweight or obese.

The CDC refprts that only 45% of Americans get enough physical exercise (at least 30 min. of moderate exercise daily).

Experts say that approx. 90% of Americans could prevent weight gain just by balanacing the number of calories consumed and calories burned by 100 calories a day. One hundred calories is a reasonable and acheivable goal for most everyone to do. Simply decrease your food servings by 4-5 % or walk and extra 15-20 min. a day. A recent analysis done by the AMA concluded that people who use pedometers increase their physical activity by about 2,00 steps a day, which is about a mile. These people also seemed to lower their blood pressure more and lost more weight. Using a pedometer seems to increase motivation for more physical activity.

For those who don't know what a pedometer does, it digitally counts each step you take. There are a variety of models and price ranges. Depending on what you want, you can get one that simply counts the steps you take to the high tech models that calculate calories burned and count your heart rate. They are carried at most pharmacies, fitness shops, and discount stores. It is worn on your waistband, over the midline of one leg. Be sure you wear it on the same side each day and that you record the number of steps taken each day and reset it to zero each day.

In the beginning it is a good idea to assess your current activity level by counting your steps for several days and calulate teh average, making it easier to calculate your average. This also makes it easier to measure your progress. A great goal to have is 10,00 steps daily, and to try to add 500-1,000 steps to your total every day or two until you hit 10,000 steps a day.

So let's lace up those walking shoes, grab that pedometer and start walking! For those of you who say you don't have time or don't have a good place to walk, you can walk in the hallway, take the stairs, or make a quick trip or two across your parking lot. Remember that you are the only true obstacle standing your way, believe that you deserve a healtier, more fit body. Better health not only affects your physically, it makes you start to yourself in a more vibrant light.