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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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.
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.
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/
Check out Dr. Rob Irwin from Sport of Mind Institute as he continues with his Train the Brain Workshop,he suggests all you need to do is believe and you will reach all your desired goals!!!
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