Optimal Nutrition Inc.

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.

Join Jenna Phillips from Mission Possible as she puts Michelle Weinstein from Optimal Nutrition Inc. through an arm circuit workout.

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Justin Robinson from Rehab United & Consultant for Optimal Nutrition Inc. talks about nutrition for injury recovery.

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Yes, being in the sun does feel good and it can rejuvenate you and give you exactly what you need, but there are things that you can do to make it a safer experience. Some sun expose provides us with essential vitamins, but too much exposure can cause wrinkles and age spots on your skin. Also, extreme sun exposure is the leading cause of skin cancer. The sun speeds up the skin’s aging process as well. The ultraviolet light damages the elastin fibers in the skin, which causes skin sagging, stretching, and its ability to go back into place after stretching. Also, due to excess and unsafe sun exposure, the skin bruises and tears more easily, which can take longer to heal.

Most young people want that nice bronze tan during the summer months, but do not understand the lasting effects the sun has on the skin that will definitely show later in life.

Here are some tips that you can follow to only get the necessary vitamins from the sun and avoid the getting overexposed:

•Frequently apply sunscreen with an SPF of 15 or greater, especially 30 min before sun exposure
•Apply sunscreen to all areas of the body that will be exposed to the sun, don’t forget the nose, ears, neck, scalp, and lips
•Apply sunscreen more frequently if you are swimming or sweating a lot, the SPF value decreases when in contact with water or sweat and therefore does not work as well
•Use an SPF lip balm or cream of 30 or higher to protect your sensitive lips
•Use a higher SPF when in higher elevations or in tropical climates
•Wear sunglasses or contacts with total UV protection
•Avoid sun exposure during the prime UV radiation hours, 10:00am to 3:00pm
•Don’t be tricked, you can still get sunburned on cloudy or hazy days
•Keep an eye on any moles on the body and consult your doctor if you notice any changes at all after sun exposure
•Avoid tanning beds because the artificial lights can cause skin damage and can increase the risks of skin cancer

The best way to protect yourself and your family is as simple as the ABC’s :
A=AWAY. Stay away from the sun during the prime UV hours stated above.
B=BLOCK. Use a sunscreen with an SPF of 15 or higher.
C=Cover up. Wear clothing to cover skin, hats with wide brims to protect the face, and sunglasses to protect the eyes.
S=Speak out. Teach others how they can protect their skin from sun damage.

Next time you plan on a day at the beach with your family, make sure you remember the ABC’s. It is worth it to protect your skin now, rather than pay the price in the future.

To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/

Follow us on Facebook at: http://www.facebook.com/home.php?ref=home#!/optimalnutritioninc?ref=ts

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Sources:
“The Energy Buzz: Sun Safety”. Strategic Energy Coaching, Inc.. Web. 12 August 2010. www.energy-for-me.com.

Hey folks!

We have a Certified Clinical Nutritionist, Vivian Payne, on board here at Optimal Nutrition Inc.

Check out some of her tips to survive summer vacation!

With Summer just around the corner, one thing pops into everybody’s mind….VACATION! But how do we stay in shape and beach body ready while on the road?

Here are some smart and practical ideas to help you survive the diet disasters during your summer fun.

1. Always stay hydrated! Many people (including myself!) misinterpret thirst for hunger. I recommend at least 8 glasses of non caffeinated fluids throughout the day. If having a cocktail, remember to follow it up with a glass of water. Not only will this keep you hydrated, it will also help you cut down your consumption of “empty calories.” One margarita can have about 600 calories….more then a cheeseburger!

2. Be a menu genius. Know how to make smart choices while at a restaurant. Steer clear of creamy sauces, anything fried and processed foods and meats as well. Not only are they packed full of sodium, (which can cause bloating), but they are harder for our bodies to digest , which can leave you feeling tired, puffy and lazy. Not exactly how you want to spend your vacation.

3. Plan Ahead. Stock your travel bag full of nutritious snacks for the car and hotel room. This helps save not only calories but money as well! (Who wants to spend $6.00 in salted hotel nuts!) Make your own 100 calorie snack packs with ingredients such as whole grain organic crackers, nuts, dried and fresh fruits, string cheese and pre-cut veggies. Organic PB & J is a great travel companion. No refrigeration needed!

4. Bring those walking shoes! What better way to explore a new town than by foot. Ask your hotel or travel advisor for safe walking routes near by…then lace up those sneakers and get moving!

5. Indulge. Remember that you are on vacation and have fun! It is okay to treat yourself every once in a while, just all the time. Think, what’s better…those hotel cookies left bedside or the natural taste of a real Florida Key-lime pie. Enjoy your surroundings, atmosphere, and good company. Be aware of the sights, smells and sounds around you. Be mindful of yourself and have a good time!

The bottom line, be mindful about the choices you make on vacation. Vacation literally means to take a break, so it’s important for your body, mind and soul to relax a bit.. Enjoy special foods and have a drink – but don’t overdo it.

Remember, moderation is always key.

To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/

Everyone knows that they need vitamins every day, but sometimes overlook the need for vitamin D. As research has recently shown, low levels of vitamin D are becoming more common in adults. Vitamin D is good for bone health, but has recently been found to improve colon cancer, inflammation, multiple sclerosis, seasonal disorders, and depression. The most common way to get vitamin D is through sun exposure and multivitamins since it is not present in our usual diet.

There are many foods that you can eat to increase your daily intake of vitamin D such as salmon, tuna, mackerel, and fish liver oils. Other foods that contain trace amounts of vitamin D are beef liver, cheese, and egg yolks. Of course the foods that contain the nutrient are not that appealing to most people, but good news is you don’t necessarily have to eat it. Vitamin D is naturally produced in your body when the UV rays from sunlight hit your skin. The UV rays trigger the synthesis of vitamin D, which then gets converted in your liver into its active form.

Although everyone is different, The Institute of Medicine has set some guidelines for the adequate daily intake of vitamin D:
• 200 international units/day for children and adults under 50
• 400 international units/day for ages 51-70
• 600 international units/day for ages 70 or over

Being in the sun for long periods of time can be harmful, but spending 10-15 minutes a day outside in the sun can be one of the best ways to get the daily need of vitamin D. However, wearing sunscreen prevents you from getting the vitamin D from the sun, so remember to apply sunscreen if you plan to stay in the sun longer than 10-15 minutes.
Vitamin D deficiencies are more common in those who:
• Are over 50 years old
• Get very little sun exposure
• Have kidney disease or diseases that affect the absorption of minerals
• Have darker skin
• Are lactose intolerant
• Are vegan
• Are infants who are fed only breast milk
• Are obese

Signs and symptoms of vitamin D deficiency include bone loss, such as osteopenia or osteoporosis, that often result bone fractures, loss of muscle mass, as well as gait and mobility disorders. Also other symptoms include flu like symptoms, achy, or excess fatigue. If you feel like you have a vitamin D deficiency, it is a good idea to get tested. Supplements are also recommended and the most recommended form of vitamin D is vitamin D3 or cholecalciferol.

To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/

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Sources:
“In the news: Vitamin D”. Strategic Energy Coaching, Inc.. Web. 5 August 2010. www.energy-for-me.com.

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/.

Everyone at some point gets plagued by the inevitable sweet tooth. All you want to eat is warm cookies, ice cream, or even a bag of candy. Although you may think the only way to get rid of the sweet tooth is to satisfy it by actually eating those sugary delectables, there are actually a few alternatives you can try that are a little bit healthier.

Fruits: One of the best ways to get rid of a sugar craving is to treat it with the natural sugars in organic fruits. The sugars in fruits are not only good for you, but will also help you get in your daily needed fruit intake. The natural sweetness of organic berries or apples should be enough to cure the craving, if not, try adding a sprinkle or organic raw sugar or cinnamon.

Drinks: If you are craving some sort of liquid sugar, do not reach for the soda or the liquor cabinet, try to reach for a nice organic tea or a refreshing glass of organic juice, but only if it is 100%. You can get more flavoring to satisfy your taste buds by choosing a flavored tea and the tea can be served either hot or cold, depending on your preference. For the juice, the best way to make sure it is 100% is to make it yourself. If you have the luxury of a juicer, take advantage of it in times of need like this.

Stevia: Instead of adding sugar to make something sweeter, add a little bit of organic stevia to your food or drink. Stevia is a calorie free alternative to sugar that can be as much as thirty times sweeter than sugar. Stevia is an extract from a sweet leaved plant.

Instead of going straight for the bad, try to be a little more health conscious when curing that sweet tooth. You never know, these cures might be even more satisfying than the high calorie fatty sugar foods.

To Your Health!
The Optimal Nutrition Team
http://onistore.com/wordpress/

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Sources:
“3 Options to cure your sweet tooth”. Guiding Stars. Web. 26 July 2010. http://www.guidingstars.com/healthy-tips/3-options-to-cure-your-sweet-tooth/.
“What are some natural alternatives to sugar?”. Wisegeek. Web. 26 July 2010. http://www.wisegeek.com/what-are-some-natural-alternatives-to-sugar.htm.

Check out Justin Robinson, Optimal Nutrition Inc. consultant and strength & conditioning coach at Rehab United, talk about our 91 Bars!

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Check out Optimal Nutrition’s athlete performance video featuring Chad Jones!

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