Join Executive Chef’ Fri Reyes as he teaches you how to cook one of Optimal Nutrition Inc’s most popular dishes Turkey & Green Chile Quesadillas..
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Not only does eating healthy help thin your waistline, but eating certain foods that are packed with necessary vitamins and minerals can offer many health benefits. According to David Grotto, RD, LDN, there are 5 foods that can give your health the extra boost that it needs
1.Organic strawberries are a great fruit full of vitamin C that can help protect your skin. One cup of organic strawberries provides 160% of the recommended daily allowance of vitamin C. The vitamin C helps the body to produce collagen, which creates firmness and elasticity of the skin. Vitamin C can also help prevent premature aging and can lessen the effects the sun has on the skin.
2.Organic cherries or pure organic cherry juice can help reduce muscle pain in the body because of the ellagic acid found in cherries. The ellagic acid works as an anti-inflammatory which can decrease muscle soreness. Eating one cup of organic cherries can be a good natural way to eliminate some body aches and pains.
3.When most people think of foods that improve vision, carrots generally come to mind, however, the beta-carotene found in organic spinach is much higher than the amount in carrots. The beta-carotene compound is known as a cornea-protecting vitamin A that helps maintain a healthy eye.
4.Organic oats contain a circulation-boosting amino acid called arginine that helps increase the blood flow within the body. Better blood flow has been correlated with lower cholesterol as well as an increased libido. Oatmeal in the morning is a great way to start off your day and help get the blood circulation going for the day.
5.Organic cinnamon is a great tasting spice to add to many of your daily foods that actually kills bacteria that has grown on your tongue and in the back of your mouth. The bacteria build up is what causes bad breath. Other spices that can be used for the same reason are basil, wasabi, and cilantro.
By just adding these delicious organic foods into your daily diet, you will begin to reap the benefits that go along with the great taste. If tasty foods can benefit your health and your well being, why not take advantage of it.
To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/
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Sources: http://www.womansday.com/Articles/Health/Diet-Nutrition/5-Foods-for-Optimal-Health.html
Heartburn is something that plagues most adults today and most people don’t know how they can prevent that uncomfortable feeling. Even simple lifestyle changes can help you manage your heartburn. The first step to handling your heart burn is to try some generic over-the-counter medications along with these suggested lifestyle changes:
• Avoid lying down for 3 hours after eating
• Avoid foods and drinks that trigger the heartburn, such as, fried and fatty foods, chocolate, coffee, sodas, citrus fruits, tomato products, and alcohol
• Portion control at mealtimes
• Wear loose fitting clothing
• Maintaining a healthy body weight
• Avoid smoking
If those lifestyle changes paired with over-the-counter drugs don’t help cure your heartburn, then go seek professional help from a medical professional. There are several prescription medications that can be taken to counteract your heartburn. The prescriptions are generally in 2 classes:
• H2 Receptor Antagonists that decrease the flow of stomach acid
• Proton Pump Inhibitors that decrease the flow of stomach acid to a greater degree
In general, most cases of heartburn are not severe enough that lifestyle changes can’t help the symptoms. Realize that everyone is different, therefore what helps their symptoms of heartburn are likely to be different. Note what foods and drink cause your heartburn and try to avoid those. If need be, keep a log of you daily food intake and how you feel after every meal in order to pinpoint what is the main cause of your heartburn.
To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/
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Sources:
“Managing Heartburn”. DrDonnica.com. Web. 30 August 2010. http://www.drdonnica.com/display.asp?article=2549.
As myth has it, a drink a day to keep the doctor away! That saying only stands true for drinking in moderation, yet is not promoted by doctors. There are some health benefits that can come from moderate drinking, but once it is taken past that point it can cause serious health consequences.
To make sure you are only benefiting from drinking alcohol and not causing your body harm is to focus on moderation and low-risk drinking. Although drinking does have its health benefits, it is not a necessity for living a healthy life. If you live an alcohol free life, that is the safest option. However, if you do drink alcohol, only drink lightly or in moderation to get the full benefits of the light drinking.
The following is a list of the health benefits linked to moderate alcohol consumption:
• Reduce your risk of developing heart disease
• Reduce your risk of dying of a heart attack
• Possibly reduce your risk of strokes, particularly ischemic strokes
• Lower your risk of gallstones
• Possibly reduce your risk of diabetes
It is important to keep in mind that every person is different and not everyone will benefit from alcohol. Moderate drinking may be most beneficial to those older adults or those that have existing risk factors for heart disease. It has also been proven that middle-aged or young adults may experience more harm than benefit from alcohol. Because alcohol use is not promoted, understand that there are many other steps you can take to benefit your heart health, such as a healthy diet and a structured exercise regimen.
To define moderate drinking under the U.S. health guidelines:
• Healthy men 66 and older – a max of 3 drinks per occasion or 7 drinks per week
• Healthy men 65 and younger – a max of 4 drinks per occasion or 14 drinks per week
• Healthy women – a max of 3 drinks per occasion or 7 drinks per week
The definition of one drink is:
• Beer – 12 ounces
• Wine – 5 ounces
• 80 proof distilled spirits – 1.5 ounces
To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/
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Sources:
“Alcohol use: If you drink, keep it moderate”. MayoClinic.com. Web. 22 August 2010. http://www.mayoclinic.com/health/alcohol/SC00024.
Optimal Nutrition Inc. presents….
If you missed it… Just click here: Smart Nutrition for Fat Loss
For more information on Dr. Chris Mohr visit: http://www.mohrresults.com/
For more information on Optimal Nutrition Inc. visit: http://www.optimalnutritioninc.com/
Next Tele-seminar with Dr. Mohr and Optimal Nutrition Inc. is on Tuesday Sept. 28, 6PM PST
Join Jenna Phillips from Mission Possible as she puts Michelle Weinstein from Optimal Nutrition Inc. through an arm circuit workout.
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Written By: Dr. Chris Mohr
At just 14 months old, our daughter Ella isn’t always the best at sleeping … almost always sleeping through the night, these days, but occasionally (read: LAST NIGHT) she decided she should wake up at 3 AM and not want to sleep for the next hour before we had to get up for Mohr Results Boot Camp
Sometimes leaving me and Kara woozy … tired doesn’t even scratch the surface.
But we of course need to still function during the day — at 5:30 AM during adventure boot camp and throughout the day.
As I sat drinking a few cups of green tea this morning, Kara drinking her coffee, I thought about one of the most common questions we get — “is it OK to drink coffee?” For some it’s a savior — what I call a “liquid nap.” But is this drug (yes, caffeine is a drug) a true necessity? It surely can help keep you alert (particularly with a non sleeping baby at home).
I have to be honest, I would never in a million years get between a person and their coffee. Of course not everyone is a coffee drinker, but for some it’s a staple.
So if you’re trying to lose weight and you’re paying attention to your calories and all of your food where does coffee fit in? I have to be honest, I’m fine with you drinking coffee … it’s not coffee itself that’s the “issue” it’s everything most put in it.
Sugar, cream, half and half, or that horrendous artificial, imitation, fat free creamer junk.
Those things all add up — 100 calories here, 100 calories there — and you’re left wondering why you can’t reach your fat loss goals.
A regular cup of black coffee — no calories — no worries. In fact, there are some very unique health benefits to drinking coffee — in fact, one study recently came out suggesting a couple cups per day can help post menopausal women keep their memory sharp as a tac! It’s also a powerful source of antioxidants.
However, on the downside, a coffee shop latte can pack a wholloping 400-500 calories!
Talk about sabotaging your fat loss efforts! Particularly when coupled with a scone, muffin, or whatever else you may pick up on the way to the office.
The bottom line is you need to know how many calories you’re truly taking in and how they all fit in your daily routine. Drink an extra 100 calories each day (which would be just a bit of whole milk and 1 tsp of sugar in a coffee) and you’ll pack on 10 extra lbs at the end of the year. Couple this with other added calories and that weight can come on pretty quickly.
And if you were to rationalize that you’re going to exercise to “balance” out those added calories, remember that walking or running 1 mile burns just 100 calories.
Therefore, drink a latte and run 5 miles — you’ve essentially stayed the same.
Not that I’m saying walking or running is the best way to burn fat, but you get the point.
Moral of the story? You need to account for the calories you put in your body … all the calories you put in your body.
3 Things will help you do this:
1. Eat attentively — don’t eat or drink when distracted. That means NOT in front of the TV, while reading, or in front of your computer. Doing any of those means you’ll eat more calories, without even “knowing” it.
2. Avoid the extra BLT’s – bites, licks, and tastes — tasting while cooking, finishing off your kids’ drinks or foods, or eating before putting food away (you know, when there’s leftover dinner and you take a few bites before you put it away)
3. Write down what you eat and drink — this increases your awareness and will help you lose fat.
Oh yeah, and coffee is OK — just watch those added calories.
For more information on: Dr. Chris Mohr visit: http://www.mohrresults.com/
Hydration is often the piece of the health and fitness puzzle that people are missing. Hydration is one of the easiest things to “get right”, but most individuals overlook its overall importance.
Optimizing hydration does not take a lot of time, thought or effort. Maybe if individuals understood it’s beneficial effects on the body they may decide to grab an extra bottle or two throughout the day.
Increasing the consumption of water can enhance the metabolism of fat. The kidneys have an important role in filtering out toxins, if dehydrated they can’t work as efficiently and they then have to pass over some of their work to the liver. The liver has an important role in the metabolism of fat so if they are also working on filtering toxins from the kidney they can’t metabolize fat as well. Hydration also helps in terms of improving digestion and reducing the retention of water.
So how much is enough? It is recommended that ladies drink around 2.7 L and guys about 3.7L per day. An easy way to think about your needs is to base your fluid intake on your weight. Try to drink ½ to 1 ounce of fluid per pound of body weight. So if you weigh 140, drink 70 to 140oz of water per day.
It is important to stay hydrated when you workout or do any type of activity. Losing just 2% of your body weight can decrease performance by 25%. Once you start to lose more than 2% of your weight you will start to enter the downward spiral of dehydration, increased performance decline and then eventually issues with regulating your temperature, putting you at risk for heat illness. It is important to monitor your hydration status. This is easily done by weighing yourself before your activity and then again after your activity. You want to weigh about the same.
So as we head into summer time, maintain your health and performance simply by being a little more mindful of how you hydrate. Drink up!
© 2009 Athletes’ Performance, Inc. By: Amanda Carlson, MS, RD, CSSD Director of Performance Nutrition and Research Athletes’ Performance and Core Performance
Athletes’ Performance (www.athletesperformance.com ) is a training center for elite athletes. Athletes’ Performance integrates mindset, nutrition, movement and recovery into their programs to decrease injury potential, enhance performance, and create sustainable systems of success.
Core Performance (www.coreperformance.com) / www.coreperformancecenter.com) uses the systems and specialist used to train the top performers in sport at Athletes’ Performance to train top performers life. Rooted in four pillars (Mindset, Nutrition, Movement, and Recovery), Core Performance is dedicated to helping the top performers in the game of life prepare, fuel, train, and rest for success in their daily lives.
Justin Robinson from Rehab United & Consultant for Optimal Nutrition Inc. talks about nutrition for injury recovery.
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Don’t have much time to fit in a workout every day? Wake up 20 minutes early every morning or set aside 20 minutes every night to do these intense yet effective workouts. Workouts do not need to be long and grueling; they just need to be effective. All we are doing is looking for results and if all it takes is 20 minutes, why not take advantage of that?
This workout is recommended by Fitness Magazine:
• March in place for 2 minutes
• Body weight squats or with dumbbells for 20 reps
• 25 push-ups, alternating lunges w/ or w/o dumbbells for 20 reps on each side,
• Jog in place for a minute
• Deadlift with dumbbells (knees slightly bent and back straight. Bend forward from hips, then stand back up) for 20 reps
• Dumbbell shoulder press for 15 reps
• Jumping jacks for 2 minutes
• Bent-over row w/ or w/o dumbbells for 20 reps.
• Basic abdominal crunches for 25 reps, bicep curls for 20 reps
• One-arm triceps
• Extension for 25 reps on each side
• Push-ups for 15 reps
Cross-fit workouts to whip you into shape:
• “Cindy” – 5 pull-ups, 10 push-ups, and 15 squats for as many rounds in 20 minutes
• 200meter run, 30 squats, 20 sit-ups, 10 pull-ups for 20 min
• “Helen” – 400meter run, 21 kettle bell swings, 12 pull-ups
• 10 push presses, 40 sit-ups, 40 mountain climbers for 20 min
• “Fran” – 21-15-9 reps of Thrusters and pull-ups
To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/
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Sources:
“CrossFit”. Forging Elite Fitness. Web. 26 July 2010. http://www.crossfit.com/.
“The Perfect 20 min workout plan”. Fitness Magazine. Web. 26 July 2010. http://www.fitnessmagazine.com/workout/express/20-minute/perfect-20-minute-workout-plan/.
