Optimal Nutrition Inc.

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.

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/.

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.

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/

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

Laughing is one of the easiest things to do and is something people love to do everyone, but something most people don’t know is that it can actually have a tremendous impact on your health. Not only emotionally enhance your life, but also physically, mentally, and spiritually. Interesting fact is that there are over 6,000 Social Laughter Clubs worldwide, where people just sit together and laugh. Our physical body is unable to differentiate between “real” and “unconditional” laughter, so in a group setting “unconditional” laughter is brought on by one’s intention to laugh which quickly becomes contagious laughter.

Laughter can be used as a natural relaxer because it is said you promote the “relaxation response”. Serotonin and dopamine which are “feel good” chemicals that are released during the deep breathing while laughing. Those chemicals also decrease the toxic stress hormones that build up in the body, such as cortisol. Another benefit of laughing is that it increases the body’s immune function by increasing the killer cells in the body that destroy viruses and diseases, such as Gamma-interferon (a disease fighting protein), T-cells, and B-cells. Another interesting fact that most people would not realize, it is estimated that laughing 100 times is equal to 10 minutes on the rowing machine or 15 minutes on the exercise bike.

Sometimes it is inevitable to let the negative emotions build up during the day, which can ultimately decrease one’s mental capacity, body, and spirit. When you laugh it creates a type of emotional release which can relieve you of the negative energy that has built up which can be a cathartic experience for some.

Who would have ever thought that a little laughter a day could increase your health and well being? Laughing not only brightens your day and makes you feel better but it can also add to your lifespan. So next time you are feeling down or just need a boost, just try to laugh a little……and remember it is contagious!

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”. Energy For Me. Web. 12 July 2010. http://energy-for-me.com/?page_id=33.

One thing that a lot of people struggle with today is that of weight control. Jennie McCary, MS, RD, LD has provided us with ways to help us lose weight and keep it off. Along with monitoring weight and food intake, maintaining a low-calorie and low-fat diet, eating breakfast almost every day, engaging in 1 hour of physical activity daily, and limiting television viewing to 10 hours per week, here are a few more tips to take into consideration:

1. Monitor Weight and Food Intake – Studies have shown that those who weigh themselves more often are likely to be more successful in the weight loss process as well as keeping it off. Making yourself aware of your daily progress by stepping on the scale could keep you motivated and increase success. Also, the knowledge of caloric intake per day is commonly miscalculated, so keeping a log or record of caloric intake is a useful management tool. One more weight monitoring tip is to choose a consistent schedule of when you will weigh yourself and record how your clothes fit each day.

2. Adopt and Effective Eating Frequency and Pattern – One thing that most people don’t realize that when and how often we eat is a strong determinant of weight. Studies have shown that it is best to eat 4-5 smaller meals or snacks a day rather than 2-3 larger meals. Also, breakfast is one of the most important meals of the day and skipping it is associated with a higher BMI and increased obesity risk. Another great tip is, spread the calories throughout the day.

3. Control Portions – Portion size is a very important aspect to weight control. It is a proven strategy to help people reduce energy intake which leads to weight loss. Slowly eating your food and savoring each bite helps control calorie intake and appetite, shoveling food into your mouth blocks the body’s natural appetite control process.

4. Fill Up on Less – Keeping a high intake of nutrient rich foods such as fruits and vegetables are a good way to control portion size. Water and fiber, low caloric density foods offer fewer calories with larger portions, that way it is easier to feel full. Also, foods that are high in fiber slow down the digestion and absorption process and stabilize blood sugar which controls hunger and helps with weight loss.

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:
“How To Lose Weight – and Keep It Off!”. IDEA Fit. Web. 11 July 2010. http://www.ideafit.com/fitness-library/how-to-lose-weightmdashand-keep-it-off?utm_source=Fit+Tips+July&utm_medium=email&utm_campaign=T1.

Generation Monsanto(Monsanto being an agricultural company that uses innovation and technology to better their products) or “Gen-M” is considered to be those who were born in the late 1990’s and are the first generation of humans to be “force-fed” genetically modified foods. The long term epidemic of ailments we can look forward to from the genetically modified foods being put into our bodies include caner, food allergies, sterility, learning disabilities, and birth defects. The main concern for Gen-M is the threat to their reproductive capacity.

It is said that the largest products of Monsanto including, corn, soy, cotton, canola, and sugar beets are all genetically engineered to withstand massive doses of Monsanto’s glyphosate herbicide RoundUp. RoundUp is a poison that is used to kill weeds that can cause brain, intestinal, and heart defects in fetuses. Scientists have put out a warning that the most widely used herbicide in the history of agriculture, RoundUp, “may have dire consequences for agriculture such as rendering soils infertile, crops non-productive, and plants less nutritious.” Another product of Monsanto is the genetically engineered Bovine Growth Hormone that is injected into dairy cows and has been linked with cancer. Certain countries, such as the EU, Japan, and Canada have even banned the growth hormone.

How come no one is punishing Monsanto for allowing our friends and families eat food that could potentially kill us? The worst part about it all is that there is no way of knowing whether you are consuming genetically modified foods, in fact, nearly every American has consumed genetically modified foods. But, only 26% of Americans believe they actually have. While many polls have concluded that close to 95% of Americans want mandatory labels on genetically modified foods, yet elected public officials overlook that request.

Another staggering statistic is that 80% of non-organic processed food that can be bought in supermarkets contain genetically modified ingredients, especially products containing soy, corn, canola oil, cottonseed oil, and sugar beet derivatives.

The only way that we are going to save Gen-M from reproductive dysfunction and devastating ailments is to raise awareness and protect our crops from Monsanto. A start would be requiring all genetically modified foods to be labeled, which would slowly take them off supermarket counters.

Let’s take a stance against Monsanto and save Gen-M !

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

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Sources:
“Save Gen-M, Generation Monsanto!” Grassroots Netroots Alliance. Web. 8 July 2010. http://www.capwiz.com/grassrootsnetroots/issues/alert/?alertid=15154336&type=ML.