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.

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

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/

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

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/.

Fri Reyes, executive chef of Optimal Nutrition Inc., takes you on a day in a life of what he does for you!

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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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Every parent knows that children are always starving after they get off the bus from school, but who has time anymore to prepare elaborate snacks to satisfy their children? It may be easy just to grab a bag of chips or box of cookies, but that isn’t beneficial to your children’s health. Here are a few suggestions of some healthy after school snacks that take little time and effort:
1. Organic Brown Rice Cakes (unsalted or lightly salted) – To add taste to the rice cakes, try spreading them with organic peanut butter or other nut butter. If peanut butter is not a hit you can also top the rice cakes with reduced-fat natural cheese and/or organic lean meat.
2. Organic Fruits and Vegetables – Make these daily necessity foods easily accessible and appetizing for the children. Fresh organic fruit cut up in a large bowl in the fridge or a nice large bowl of crispy organic grapes. You can try serving organic vegetables with low fat dips or organic salad dressing, as well as hummus. You can also serve a long time favorite; organic celery sticks topped with organic peanut butter and raisins. Another quick alternative to fruit is unsweetened organic applesauce with a sprinkle of cinnamon on top.
3. Organic Whole Grain, Low-fat Crackers – These crackers can be served with reduced-fat cheese and/or organic lean meat. They can also be served with organic peanut butter or reduced-fat organic cream cheese.
4. Organic Hummus – This savory dip created from chick peas can be used as a dip with the crackers stated above or you can use organic tortillas or organic pita chips.
5. Organic Air-popped Popcorn – You can either serve the popcorn plain or sprinkled with garlic powder, organic parmesan cheese, or other organic salt free seasonings.
6. Unsweetened Organic Whole Grain Cereal and Low-Fat Organic Milk – To add flavor and natural sugars, you can top the cereal with fresh organic fruit like blueberries, sliced bananas, or strawberries, or you can also add dried organic fruits like raisins or cranberries.
7. Organic Reduced-Fat String Cheese – Organic string cheese is a great source of protein and calcium and can be eaten along with many things, such as, the crackers, fruit, vegetables, popcorn, or crackers stated above.
8. Organic Fruit and Yogurt Smoothie – This is a snack that you can be creative with and cater it specifically to your child. Different frozen organic fruits or different flavors of organic yogurt or frozen yogurt can be used. To change the consistency you can blend in ice cubes or add a splash of organic milk.
So next time your child jumps off that bus and heads straight for the fridge, keep these healthy, inexpensive, and quick suggestions in mind. They will keep your wallet and your children happy.

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:
“10 Healthy After-School Snacks”. HealthCastle.com. Web. 17 July 2010. http://www.healthcastle.com/children_afterschool_snacks.shtml.