December's Project: 30 Videos in 30 Days

I'd love your help with some ideas on what to cover in my 30 Videos in 30 Days!

Thanks so much for your help!

In your health!
Jeannie

Greens: The Powerhouse of Nutrition

CONNECT WITH ME ON FACEBOOK

VISIT MY WEBSITE FOR MY NEW BOOK!  CLICK HERE

Here are some of my favorite greens-I tend to add one or two different ones every week to add variety to my diet.  Try to buy organic whenever possible!!  

Power Greens: Spinach, Kale, Chard, Carrots

a) Spinach: Spinach is a dark leafy green vegetable and one of the most nutrient-dense foods on the planet! Because it’s high in fiber and very low in calories, spinach can help you manage type 2 diabetes and is a terrific addition to any weight loss plan. It's also packed with nutrients — it's a good source of antioxidants, including vitamin C, beta carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. Spinach contains very high amounts of potassium and vitamin K, two nutrients that may help preserve bone health. The iron and B vitamins in spinach help maintain strong, healthy hair and a healthy circulatory system.

b) Kale: Kale is a cruciferous and leafy green vegetable from the cabbage family, similar to collard greens. Because it’s a high-quality carb and very low in calories, kale can help you manage type 2 diabetes and is a terrific addition to any weight-loss plan. It's also packed with nutrients: It's a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. The calcium and potassium in kale help keep your bones and teeth strong and may prevent PMS symptoms. Kale is also high in the anti-inflammatory antioxidant quercetin, which protects against arthritis and memory loss, as well as riboflavin, a B vitamin that may protect against migraines. In addition, it is a very good source of vitamin K, which may prevent bone fractures.

c) Chard: Swiss chard is a leafy green vegetable that tastes somewhat similar to spinach and can be prepared the same way. It is a good source of antioxidants, including vitamin E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Swiss chard also contains magnesium and potassium, minerals involved in managing blood pressure and preventing osteoporosis. In addition, magnesium is also helpful for individuals who experience migraines or PMS. Vitamin K in Swiss chard may prevent bone fractures.

d) Carrots (ok, not a green, but it's in my mix, so I'll share their benefits too) Carrot is one of the most healing foods that provides the finest and highest quality in nutrients, especially from its juice. It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6.  It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic sodium and some trace minerals. Carrot greens/tops CAN be eaten. It is very rich with potassium, calcium, magnesium, vitamin K and protein. Potassium is a key mineral in our body, thus high consumption of it keeps all the organs in our body in tip-top condition. The known phytonutrients in carrots are lutein, lycopene, anti-oxidants alpha, beta and gamma carotenes, zeaxanthin and xanthophyll. You don’t need to remember these fancy names, but just remember that phytonutrients are nature’s marvelous provision for healing of various diseases.

Watercress:

Watercress is a leafy green vegetable with a peppery flavor and is often added to salads or used on top of sandwiches. It is a good source of beta-carotene, lutein, and zeaxanthin, antioxidants that may prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Watercress is also a good source of vitamin K, which may prevent bone fractures.

Dandalion: Folk medicine claims the dandelion plant is a powerful healer, used to purify the blood, settle digestion and prevent piles and gall stones, among other maladies. The fact is the greens of the humble dandelion provide 535 percent of the recommended daily value of vitamin K, which may be the most important source of any other plant-based food to strengthen bones, but may also play a role in fighting Alzheimer's disease by limiting neuron damage in the brain. Dandelion greens also give the body 112 percent of the daily minimum requirement of vitamin A as an antioxidant carotenoid, which is particularly good for the skin, mucus membranes and vision. A flavonoid called zeaxanthin protects the retina from UV rays, while others, primarily carotene, lutein, and cryptoxanthin, protect the body from lung and mouth cancers.  Dandelion greens are high in fiber, which helps your body shed waste. These greens also contain vitamins C and B6, thiamin, riboflavin, calcium, iron (crucial for generating red blood cells), potassium (to help regulate heart rate and blood pressure), and manganese. Other nutrients present in dandelion greens include folate, magnesium, phosphorus, and copper.

Other Favorites:

• Arugula: Arugula (also known as rucola and rocket) is a cruciferous and leafy green vegetable with a peppery taste and is often used in salads. It is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. Arugula may help boost memory due to phytochemicals — antioxidants found in all cruciferous vegetables. Like other salad greens, arugula is very low in calories, which makes it a great addition to any weight-loss plan.

• Collard Greens: Collard greens are a cruciferous and leafy green vegetable from the cabbage family, similar to kale. They are a good source of beta-carotene, an antioxidant precursor to vitamin A that can help prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Collard greens are also a very good source of vitamin K, which may prevent bone fractures. In addition, collard greens contain lutein and zeaxanthin, antioxidants that may prevent macular degeneration.

• Endive: Endive is a bitter leafy vegetable that is often used in salads or eaten as a side dish. There are multiple varieties of endive, including Belgian endive, escarole, and curly endive (frisée). Like other greens, endive is very low in calories, which makes it a great addition to any weight-loss plan. Endive is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a potent source of vitamin K, which may prevent bone fractures.

• Escarole: Escarole is a leafy green vegetable that can be used in salads or eaten as a side dish. Like other salad greens, escarole is very low in calories, which makes it a great addition to any weight-loss plan. Escarole is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a very good source of vitamin K, which may prevent bone fractures. 

• Lettuce: There are various types of lettuce, but all of them are leafy green vegetables and are low in calories, making them a terrific addition to any weight-loss plan. Some types of lettuce, such as romaine, green leaf, red leaf, bibb, and butterhead, are good sources of antioxidants, including beta-carotene, lutein, zeaxanthin, and quercetin, which help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Lettuce is also a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. In addition, all lettuce varieties contain vitamin K, which may prevent bone fractures.

• Mustard Greens: Mustard Greens are a leafy green vegetable that come from the mustard plant and have a pungent, peppery flavor. They are a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Mustard greens also contain folate, a B vitamin that may help reduce the risk of heart disease, enhance memory, and improve mood, as well as vitamin K, which may prevent bone fractures.

• Radicchio: Radicchio is a leafy vegetable with a bitter taste. It is often added to salads or braised like cabbage for a side dish. It is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. Radicchio also contains vitamin E and lutein, antioxidants that help maintain healthy eyes and skin.

• Turnip Greens: Turnip greens are a leafy green vegetable that come from the tops of turnip bulbs and can be added to salads or sautéed and served as a side dish. They are a good source of antioxidants, including vitamins C and E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Turnip greens also contain folate, a B vitamin that may help reduce the risk of heart disease, enhance memory, and improve mood.

Super Busy? 8 Tips to Stay Healthy & Fit

It can be difficult with your job, family and other outside obligations to find time, but you can succeed finding that balance between family life, work life, and still stay healthy!  

Here are some ideas I've personally found useful in my own life:

1. Bring your meals with you to work and school.

This saves time, money and inches on your waist! It's only a hassle to do this the first week of starting the new routine. After that, it becomes second nature. If you've planned an evening study session with a group of other students, or have other nighttime obligations, pack go-to snacks like chopped veggies, handheld fruits, a small amount of trail mix, etc.

2. Plan all of your meals ahead of time.

Bulk cook and prep on the weekends for your breakfasts and/or lunches. Having Tupperware containers full of salads and breakfast casseroles is a big win for a successful week of eating! Most foods will stay fresh for several days in the fridge. Dedicate one or two hours every weekend for bulk cooking, and you'll be thankful you did.

3. Make the crockpot your dinner date.

Whether you're single or you have an entire family at home to cook for, a slow cooker is a true lifesaver. Every single day that I go to school and work, I prepare a crockpot meal before I head out of the front door. I place pre-chopped onions at the bottom of the crockpot, layer with pre-sliced mushrooms, add a bunch of frozen grass-fed meat, add spices on top of the meat, throw in some frozen or fresh vegetables, and consider adding a can of organic tomato sauce or broth of some sort. That's it. That's the recipe to successful dinners during stressful times!

4. Consider mixing it up with smoothies and shakes for breakfast.

Tossing water, protein powder, raw kale, spinach, and berries into a blender takes all of 20 seconds. It takes 20 seconds to rinse out the blender when you're done too. I know this because I've pretty much stopped eating solid foods for breakfast these days and enjoy a quick protein shake instead. Less clean up, less time, just as filling and healthy!

5. Limit your consumption of booze.

Many people turn to alcohol to relax during stressful situations because it's the easiest thing to use for comfort besides food. Drinking on a regular basis will lead to constant brain fog, lethargy and forgetfulness. How is that helpful?

6. Schedule fitness as a priority.

At this point, you may already be using to-do lists and calendar schedules to keep everything in your life straight. Go ahead and add appointments for your fitness routines. I've personally noticed that no matter how much I enjoy working out, it's the first thing to fall by the wayside if I don't make it a priority.

7. Talk with a mentor, coach, or counselor once or twice a month.

It's amazing to have an unbiased person to help guide you in life, especially during stressful times. You might not feel like you have the time to schedule in a session to talk to someone for one or two hours a month, but believe me, you do.

It doesn't have to be someone you pay $200 an hour to see. Sharing your current stresses with someone can take a huge weight off your shoulders. In most cases, you'll also receive feedback from them on blind spots and strategies to improve your circumstances.

8. Re-evaluate your current priorities and extracurricular activities.

You can't be everything to everyone, and you're no good to anyone if you're worn too thin on time. Pick your battles wisely. This also goes for physical fitness endeavors. When you're incredibly busy, it's probably not the best idea to train for a triathlon or hike the highest mountain summit nearest you.

The time and physical energy required to do this kind of training will certainly take away from time with friends and family, and add stress to your life that you may not be capable of handling for very long. Save these adventures until school is out for the summer.

How Stevia May Help Lower Your Blood Sugar

Stevia is an all-natural herb from South America that’s used as a healthier sweetener. Unlike refined sugar and other natural sweeteners, stevia does not raise blood sugar and does not contain any calories. (1)

Pure stevia in its natural form also contains no chemicals or artificial ingredients like other artificial sweeteners. The leaves of the stevia plants are 200-300 times sweeter than sugar (depending on how it’s processed into a sweetener) and contain no sugar alcohols unlike other alternative sweeteners such as xylitol or erythritol.

But is stevia all it’s cracked up to be? Apparently so, according to various research studies that shows the herb isn’t just incredibly useful for sweetening coffee and tea. It’s also pretty helpful for lowering your blood sugar levels. (1)

How Stevia May Help Lower Your Blood Sugar

A research study in Brazil found that after taking pure stevia extract every six hours for three days, individuals showed a remarkable reduction in blood glucose levels. (2)

Another study detailed by Metabolism Journal showed that individuals who took stevia after a meal had 18% lower blood glucose levels than those consuming a sweetener from corn. The authors of the study states, “Stevioside reduces postprandial blood glucose levels in type-2 diabetic patients, indicating beneficial effects on the glucose metabolism.” (1,3)

This is good news for those with diabetes looking for a better alternative than artificial sweeteners that contain harmful chemicals. Glucose intolerance is a risky health issue for anyone whether they have diabetes or not. It can lead to metabolic syndrome, obesity, hypoglycemia, and/or diabetes. (4)

The benefits of stevia for blood sugar come from the herb’s natural compounds known as steviosides. Stevia has even been found helpful to lower blood pressure and as well as better digestion. (1)

What’s the Best Stevia to Buy?

It’s important to know that not all stevia products are the same. Many include fillers such as maltodextrin, dextrose, sucrose (sugar), or insulin, a pre-biotic fiber used as an inexpensive sweetener. You can use stevia for baking, add it to beverages and dishes of all kinds, or use it in anything you would use with another type of sweetener. It is sold in liquid form, powdered form, and in dried leaf form. (5)

Though it’s generally considered safe, not enough research has been performed on stevia to determine its long-term benefits of side effects. (5)

Sources for this article include:

(1) authoritynutrition.com
(2) www.diabetes.co.uk
(3) www.metabolismjournal.com
(4) www.diabetes.co.uk
(5) www.huffingtonpost.com 

Fitness Equals Better Academics in Children

Evidence is mounting that fit kids perform better than their unfit peers on a variety of learning tasks.

In a study conducted recently at the University of Illinois, Urbana-Champaign, researchers evaluated children as they performed reading and language comprehension exercises while wearing electrode caps. Fitness levels varied among the children, and these devices allowed the scientists to evaluate brain activity.

“Children who are physically fit have faster and more robust neuro-electrical brain responses during reading than their less-fit peers,” the researchers concluded.

Study author Charles Hillman, PhD, professor in the department of kinesiology and community health at the University of Illinois, Urbana-Champaign, said in a university news release, “Our study shows that the brain function of higher fit kids is different, in the sense that they appear to be able to better allocate resources in the brain towards aspects of cognition that support reading comprehension.” He added, “Now, whether that difference is caused by fitness or maybe some third variable that affects both fitness and language processing, we don’t know yet.”

More research is recommended to determine the underlying mechanisms for the links between fitness and healthy brain function.

The study appeared in Brain and Cognition (2014; 87, 140-52).

Repost from IDEA FIT

Your Liver: Fat Burning & Overall Health

REPOST FROM BUTTERNUTRITION:
http://butternutrition.com/the-liver-your-most-important-fat-burning-organ/

Proper liver function is critical for a healthy body. The liver performs over 400 functions, but the most important job being to filter toxins and waste from the blood. After the liver filters the blood, it transforms the toxins into substances to be excreted out of the body via the kidneys (urine) or dumps them in the bile duct to flow into the digestive system and out the body in feces (in a healthy liver with good bile flow).

If our liver does not have the nutrients to do its job of filtering the blood, and transforming toxins into safe substances to send out of the body, it gets backed up and sluggish. Toxins are NOT able to leave the body, and are stored in adipose tissue (fat tissue) where they will stay until liver function improves, and they can be released safely! Another common problem is sluggish/stagnant bile flow. The liver dumps toxins into the bile (bile duct is a river for toxins to move out of the body) and when it gets too thick, the toxic matter can’t flow out of the body quick enough (leading to fatigue, low energy, constipation, PMS, toxicity & disease)!

So how is your liver functioning supporting your body’s fat burning abilities? If you suffer from any of the following, your liver & gallbladder might be trying to tell you something!

• History of alcohol/drug use or hepatitis
• Long term prescription drug use
• Sensitive to chemicals (tobacco smoke, fumes, perfume, cleaning agents, etc.)
• Pain between the shoulder blades
• Stomach upset by greasy foods
• Greasy or shiny stools
• History of nausea, motion sickness, or morning sickness
• Light or pale colored stools
• Headache over the eyes
• Gallbladder attacks
• Bitter taste in the mouth (especially after meals)
• Become sick or easily intoxicated if drinking wine
• Easily hung over
• Pain under right side of rib cage
• Hemorrhoids or varicose veins
• NutraSweet (aspartame) consumption
• Chronic fatigue or fibromyalgia
  ***Most often liver stress is a result of a protein deficiency, poor digestion, low nutrient diet, that allows an increased toxic burden to build up.

Fat burning is not a priority for a liver under stress. Strengthen your liver to support your body’s fat burning abilities through proper nutrition of whole, unprocessed foods! 

ANOTHER OPTION TO HELP: The 3 Day Refresh

References:
Liver Clipart: Altered and used with permission from Microsoft.
Weatherby,  Dicken. “Liver and Gallbladder.” Signs and Symptoms Analysis from a Functional Perspective. Nutritional Therapy Association, 2004. Print.

8 Nutritional Needs Before & During Menopause

Menopause--There are some foundation foods that are great for women’s health and can help with menopause symptoms like dry skin, bloating, weight gain, hot flashes, and bone loss. The earlier you make sure these foods are staples in your menopause diet, the easier menopause and the years beyond may be.

1) Water: Helps decrease the bloating that occurs with hormonal changes

2) Calcium:  Aim for 1,000-1,200 milligrams of calcium a day. 

3) Vitamin D: 1,000 to 2,000 international units of vitamin D a day

4) Fruits & Veggies: Low calories, filling and full of nutrients! 

5) Whole grains. Some whole grains, such as steel-cut oatmeal, quinoa, barley, and brown rice, provide B vitamins — which help boost energy, manage stress, and keep the digestive system functioning

6) Flaxseed: Plant-based food with omega-3 fatty acids.

7) Eating Whole Foods: The plain truth is that your calorie needs decline with every decade of life, especially if you're not active! (another reason to stay active too). The less weight you gain during menopause, the better your menopause symptoms in general, so it’s worth adopting a diet of healthy foods, including fruits and vegetables, whole grains, and lean protein, that will help you maintain your weight.

8) Lastly, is Shakeology, since it has so many superfoods to help fill in nutritional gaps as well as reduces cravings for the things you should avoid!  

****What to avoid. Steer clear of alcohol, sugar, too much caffeine, which can trigger hot flashes, aggravate urinary incontinence (another common problem during the menopause years), increase mood swings, and increase bone loss.****

10 Reasons Dehydration is Making You Fat And Sick

10 Reasons Dehydration is Making You Fat And Sick

Whenever you feel thirsty, instead of reaching for some soda or a cup of coffee, you better drink a glass of water.

Although your body is 75% water when you are dehydrated, your blood becomes thicker and the blood flow is slower. Whenever this happens, the blood pressure increases, and that, as you know is not good.

Every day you lose about 10 cups of water on average through perspiration, urine, breathing and waste elimination.

Water provides a number of benefits, but sometimes you just do not drink enough water. The next time you feel dehydrated and need to drink something, make sure you do not reach for a carbonated, sweetened or caffeinated drinks, and drink a glass of clean and cold water. It is the best thing you can do for your body.

What are the consequences of an insufficient water intake?

SOURCE INFO

Fatigue

Water is the major source of energy in the body. The lack of water slows the enzyme activity in the body, which leads to fatigue and lethargy.

Asthma And Allergies

When dehydrated, the body tightens the airways as a way to keep the water in the body. The amount of histamine produced in the body only makes it lose even more water.

High Cholesterol

When the body is dehydrated, it will create more cholesterol to prevent the water loss from the cells.

Kidney And Bladder Problems

Whenever the body is dehydrated, the accumulation of toxins increases and this creates great conditions for bacterial growth. As a result, the kidneys and bladder are very susceptible to infection, inflammation and pain.

Constipation

When the body lacks water, the colon is one of the first sources of water, necessary for the needs of the other vital organs. Inadequate amount of water decreases the colon function and sometimes even stopping it completely, which results in constipation.

Weight Gain

When you are dehydrated, the cells lack energy. So many people seem to be hungry and crave for food, but all they need is a glass of water.

Premature Aging

Chronic dehydration causes premature aging of the vital organs in the body, including its largest organ – the skin, that soon becomes severely wrinkled.

High Blood Pressure

Blood is 92% water, if the body is well hydrated. When dehydrated, the blood becomes thicker, which results in higher blood pressure.

Skin Problems

Instead of eliminating the toxins from the body, whenever you are dehydrated, the skin is unable to function properly. The skin is more susceptible to different skin diseases like psoriasis or dermatitis, as well as premature aging.

Digestion Problems

The lack of water and minerals such as calcium and magnesium can lead to numerous digestion problems, such as reflux or gastritis.

Did you know that:

• When you feel thirsty, you are already dehydrated.
• If you drink 8 glasses of water after during the day, ie, before breakfast, lunch and dinner, you can reduce your meals which in turn will help you lose weight and keep the current weight – for a year.
• Studies have shown that people who drink 1.5 liter of water per day, spend 17.400 calories more than those who do not drink that much water, and lose about 2.5 kg per year.
• Water boosts your metabolism and burns the calories. Your metabolism speeds up in just 10 minutes, and the highest effect is achieved in 30-40 minutes after you drink water.
• Sweetened drinks and fruit juices are the major cause for obesity.
• A glass of soda contains 35 grams of sugar and 140 calories.
• A glass of water contains 0 grams of sugar and 0 calories.

Tip: Drink a 8 ounces of water when you wake up in the morning.  Then follow it with lemon water, 1 fresh squeezed lemon, 8 ounces of water.  

5 Shakeology Myths —DEBUNKED by a Coach!

Beachbody® Coach, Sean S, feels so passionate about the shake that changed her life that she wrote the article below to debunk all those Shakeology Myths floating around. This article is so powerful and real that we had no choice but to share it with the rest of the world. So here you go. Enjoy! And thanks, Seay. We couldn’t have said it better ourselves.

www.shakeology.com/anywherefitnesspt

#1 MISCONCEPTION: Shakeology is a protein shake.

Meaning just a shake that provides extra protein. I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for ANY shake. But, all shakes are not created equal—especially ones that contain superfoods. Shakeology is a very nutrient-dense shake that can be used for breakfast, lunch, or dinner. You’d have to eat a whole lot of fruits and vegetables to equal the nutrition in a single glass of Shakeology—and you probably couldn’t do it for less than 170 calories. Shakeology makes it very easy to cut your calories without substantially cutting down your daily volume of nutrients needed. Truth be told, the majority of people are WAY MORE nutrient deficient, than they are protein deficient. So why just stop at a protein shake?

 #2 MISCONCEPTION: Shakeology is about comparing carbs, proteins, and fats to other shakes.

This is not at all what you should be comparing when you look at other shakes versus Shakeology. Sure, other shakes have 0 grams of sugar. But how do you think those shakes achieve that? Hint, it’s not natural. Yes, that’s right, they are probably using ARTIFICIAL sweeteners to get to 0 grams of sugar. Even fruit has sugar in it. A shake with 0 grams of sugar is using ARTIFICIAL sweeteners. Shakeology has NO artificial sweeteners, NO artificial colors, NO soy, NO artificial stimulants, and NO artificial flavors. One of its main sweeteners is Stevia, which is plant-based.

#3 MISCONCEPTION: Shakeology is just a bunch of extracts, with no whole-food ingredients.

That’s not true. Whenever it’s possible and sustainable for the formula, the superfoods in Shakeology are preserved in their whole-food state to retain maximum nutrient value. It’s a very difficult process to use whole, plant-based ingredients so that the formula retains as much nutritional value as possible, but Shakeology has a whole team of scientists whose mission is to maximize the nutrition in every ingredient in Shakeology. Imagine trying to juice all those superfoods! Shakeology is way less expensive and a huge time-saver.

#4 MISCONCEPTION: Shakeology is expensive.

To anyone who feels this product is expensive I know that I have not done my diligence in breaking down its REAL VALUE. Most people will agree that they would spend an average of $3 to $7 on a HEALTHY nutritious meal. I know most store-bought salads cost even more than that, and don’t contain nearly the dense concentration of nutrients. But on average, I think we can all agree healthy meals run between $3 and $7. Shakeology, at $4.33 per shake, comes in on the LOW END of average. (You can make Shakeology into a breakfast or lunch that you’d be buying anyway.) Not only are you spending less than you normally would, you’re also getting vital nutrients your body needs, that you just can’t get from your run-of-the-mill salad, plus the normal range of vitamins and minerals. So you can replace your VITAMINS, too. Sure, you may need a specific vitamin, based on your conditions, geography, or age—but in general, Shakeology will provide you with a solid base of your whole-food nutrients.

When was the last time you went to your grocery store and bought THIRTY meals all at once? Typically, I’m guessing, you buy a few days’ worth each time. When you buy a bulk bag of Shakeology, you are buying 30 of your shakes up-front. That means you’ll spend less money at the grocery store. Because of the grocery savings, I actually deduct my monthly Shakeology from my grocery budget. For the price, I cannot duplicate its vast quality of ingredients and nutrients.

#5 MISCONCEPTION: Shakeology is only for weight loss.

Most shakes are marketed this way. But here’s the thing. Anything will induce weight loss if it’s low enough in calories. Just because you are drinking a shake, does not mean the fat will melt off. Actually, if you are not getting enough nutrients and calories you will actually inhibit your weight-loss efforts. Shakeology is about HEALTH. When you put the RIGHT nutrients in your body that it needs to develop, heal, recover, repair, and thrive, you may ultimately have MORE energy, LESS cravings, and FEEL better therefore you eat less and become more active. With Shakeology, weight loss becomes a BY-PRODUCT of dense nutrition.

To make my point, when was the last time you dieted and cut calories only to feel tired, grouchy, and had a ton of cravings? That is because you may have been nutrient deficient. What if you’re at your goal weight, or need to GAIN weight? Because Shakeology is about DENSE NUTRITION you can use it as your base and add clean calories to make it 300 calories or more. Not everyone needs to lose weight, but everyone needs to be healthier. Shakeology isn’t MAGIC. It’s just clean dense nutrition made SUPER easy for everyone at a very affordable price. It’s my family’s “fast food” on the counter. Yes, my family goes through 4–5 bags a MONTH because even though we all have different weight and caloric needs, we all share the same NUTRITIONAL needs. Shakeology isn’t a weight-loss shake—it’s a nutrition shake.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

3 Reasons To Develop an Attitude of Gratitude

• Mental Well-Being

• Health

• Happiness

Top 10 Obesity Related Diseases

Let me help you reach your fitness goals!!

I can help you reach your fitness goals with my online personal training/coaching!!  Message me to learn more at jeannie@anywherefitnesspt.com 

Many people suffer from the condition of being overweight. Unfortunately, sometimes this problem becomes out of control, and a person can become obese. This is extremely bad for your health, and there are several diseases that are worsened by obesity or even caused by obesity.

1. Diabetes

Obesity is a significant factor in the development of type 2 diabetes, which occurs when your body has developed a resistance to insulin. Being overweight allows yours cells to become insulin resistant. In some cases, those with type 2 diabetes have reversed the condition by losing weight.

2. Cancer

Being overweight can increase your chance of developing various cancers by 50%. For women, being overweight by only 20 pounds places them at a much higher risk of cancer.

3. Infertility

Obesity can lead to hormonal level changes that can lead to infertility and ovarian cancer in women. In overweight men, this can lead to a much lower sperm count.

4. Skin Infections

It is sometimes more difficult for obese individuals to keep their skin as clean as it needs to be. The skin can form creases where sweat can be trapped and cause irritation that lead to infection.

5. High Blood Pressure

Your blood pressure generally increases right along with your weight, and high blood pressure is a leading cause of death of Americans. Your doctor can give you medication to regulate your blood pressure, but you need to get yourself to a healthier weight for good health.

6. High Cholesterol

Your cholesterol levels usually become too high when you are overweight, and those high levels can cause heart attacks. Chronic high cholesterol can lead to heart disease.

7. Ulcers

The obese may develop painful gastric ulcers. Overweight men are more likely to develop this condition, but women have also been known to be affected.

8. Back Problems

Your body, especially your back, can suffer when it is expected to carry very large amounts of weight. You may have lower back pain, osteoporosis, osteoarthritis or even structural damage to your spine if you are obese.

9. Gallstones

Obese women often develop painful gallstones. While rare, men may also be affected.

10. Heart Disease

Obesity is a primary cause of coronary heart disease that can lead to stroke or heart attack. Losing weight and regular exercise can greatly reduce your chances of developing this condition.

If you feel your weight is becoming a problem, see your doctor right away. Nothing is more important than your health, and your weight can be controlled with proper intervention. by Elizabeth Sisney

repost from http://tipspark.org/top-10-obesity-related-diseases/

10 Nutrition Facts Everyone Can Agree On

10 Nutrition Facts Everyone Can Agree On

There is a lot of controversy in nutrition and it often seems like people can’t agree on anything. 

But there are a few exceptions to this.

Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone…).

1. Added Sugar is a Disaster

We all know that added sugar is bad. Some think sugar is a simple matter of “empty” calories, while others believe it to cause diseases that kill millions of people each year.

It is definitely true that added sugar (sucrose and high fructose corn syrup) contains empty calories.

There are no nutrients in it and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that actually have nutrients in them. But this is just the tip of the iceberg.

There are other, much more serious dangers of sugar that are now reaching mainstream attention. Sugar, mainly due to the high fructose content, is being implicated as a leading cause of obesity, cardiovascular disease and type II diabetes (1, 2, 3).

How does fructose do this? Well, fructose is metabolized strictly by the liver, over time causing non-alcoholic fatty liver disease, insulin resistance, elevated triglycerides, abdominal obesity and high cholesterol (4, 5, 6, 7, 8, 9).

Then fructose makes our brains resistant to a hormone called leptin, which effectively makes our brains WANT to get fat (10, 11, 12). This way, eating an excess of added sugars sets up a relentless biochemical drive in the brain to keep eating sugar, getting fatter and eating even more sugar.

Bottom Line: Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

2. Omega-3 Fats Are Crucial and Most People Don’t Get Enough

Omega-3 fatty acids are extremely important for proper functioning of the human body.

For example, DHA, an Omega-3 fatty acid derived from animals, makes up about 40% of the polyunsaturated fats in the brain (13). Being deficient in Omega-3 (very common) is associated with a lower IQ, depression, various mental disorders, heart disease and many other serious diseases (14).

There are three main sources of Omega-3 fats… ALA (from plants mostly), DHA and EPA (from animals). The plant form, ALA, needs to get transformed into DHA or EPA in order to function correctly in the human body.

There is some evidence that this conversion process is ineffective in humans (15). Therefore, it is best to get Omega-3 fats from animal sources… including fish, grass-fed meat, Omega-3 enriched or pastured eggs, or fish oil.

Bottom Line: A large part of the population is Omega-3 deficient. Avoiding a deficiency in these essential fatty acids can help prevent many diseases.

3. There is no Perfect Diet For Everyone

We are all unique… and subtle differences in genetics, body type, culture and environment can affect which type of diet we should eat. Some people do best on a low-carb diet while others may do fine on a vegetarian high-carb diet.

The fact is, what works for one person may not work for the next. To figure out what you should do, a little self experimentation may be needed.

Try a few different things until you find something that you enjoy and that you think you can stick to. Different strokes for different folks!

Bottom Line: The best diet for YOU is the one you get results with and that you can stick to in the long term.

4. Artificial Trans Fats Are Very Unhealthy and Should be Avoided

Trans fats are also known as partially hydrogenated oils. They are made by mixing unsaturated fats with hydrogen gas at a high heat to make them resemble saturated fats.

This process is very disgusting and it amazes me to think that someone thought these fats would be suitable for human consumption. Trans fats raise the bad cholesterol and lower the good cholesterol, cause abdominal obesity, inflammation and insulin resistance (16, 17, 18).

In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases (19, 20, 21, 22, 23). I recommend you avoid trans fats as if your life depended on it.

Bottom Line: Trans Fats are chemically processed fats that cause all sorts of damage in the body. You should avoid them like the plague.

5. Eating Vegetables Will Improve Your Health

Vegetables are good for you. They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients that science has just begun to uncover.

In observational studies, eating vegetables is associated with improved health and a lower risk of disease (24, 25, 26). I recommend that you eat a variety of vegetables each day.

They are healthy, fulfilling and add variety to the diet.

Bottom Line: Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.

6. It is Critical to Avoid a Vitamin D Deficiency

Vitamin D is a unique vitamin. It actually functions as a steroid hormone in the body. The skin makes Vitamin D when it is exposed to ultraviolet rays from the sun.

This is how we got most of our daily requirement throughout evolution. However, today a large part of the world is deficient in this critical nutrient.

In many places, the sun simply isn’t available throughout most of the year. Even where there is sun, people tend to stay inside a lot and use sunscreen when they go out, but sunscreen effectively blocks Vitamin D generation in the skin.

If you’re Vitamin D deficient, then you’re actually deficient in a major hormone in the body, and a deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others (27, 28, 29). The best way to know is to see a doctor and have your blood levels measured.

Unfortunately, it is extremely difficult to get enough Vitamin D from the diet. If getting more sun is not an option, taking a Vitamin D3 supplement or a tablespoon of cod fish liver oil each day is the best way to prevent/reverse a deficiency.

Bottom Line: Vitamin D is a crucial hormone in the body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.

7. Refined Carbohydrates Are Bad For You

There are a lot of differing opinions about carbs and fat. Some think fat is the root of all evil, while others believe carbs are the key players in obesity and other chronic diseases.

But what pretty much everyone agrees on is that refined carbohydrates are at the very least worse than unrefined (complex) carbohydrates. There are some nutrients in high-carb foods like grains that can be beneficial.

However, when you process the grains you remove most of the nutrients and then there’s nothing left but the bad stuff, massive amounts of easily digestible glucose. Eating refined carbs will cause rapid spikes in blood sugar, followed by a surge of insulin in the blood which triggers fat storage and contributes to insulin resistance and various diseases like obesity and diabetes.

I personally don’t think that grains are necessary at all, the nutrients in them can be acquired from other healthier and more nutritious foods in greater amounts. But it is very clear that whole grains and unrefined carbohydrates are at least a lot better than their refined, processed counterparts (30).

Bottom Line: Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.

8. Supplements Can Never Fully Replace Real Foods

“Nutritionism” is the idea that foods are nothing more than the sum of their individual nutrients. It is a trap that many nutrition enthusiasts tend to fall into.

But it’s simply not true. Nuts, for example, aren’t just shells loaded with Omega-6 fatty acids in the same way that fruits aren’t just watery bags of fructose.

No, these are real foods with a massive variety of trace nutrients. The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods.

Therefore, supplements… at least the supplements we have today, are NOT able to replace the nutrients you get from real foods. Now I will admit that supplements can be beneficial, especially for nutrients that are generally lacking in the diet like Vitamin D and Magnesium.

But no amount of supplements will ever make up for a bad diet. Not a chance.

Bottom Line: It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.

9. “Diets” Don’t Work, a Lifestyle Change is Necessary

“Diets” are ineffective. That is a fact. They may lead to short-term results, but as soon as you start eating junk food again you will gain the weight back. And then some.

This is called yo-yo dieting and is extremely common. Most people that lose a lot of weight on a diet end up gaining it back whenever they “stop” the diet. For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change.

Bottom Line: Adopting a healthy lifestyle is the only way to ensure long term weight loss and a lifetime of improved health.

10. Unprocessed Food is Healthiest

Processed food is unhealthy. As the food system has become more industrialized, the health of the population has deteriorated.

During food processing, many of the beneficial nutrients in the food are removed. Not only do they remove healthy nutrients like fiber, but they also add other very harmful ingredients like added sugar, trans fats and refined wheat.

Additionally, processed foods are loaded with all sorts of artificial chemicals that have absolutely NOT been proven safe for long term human consumption. Basically, processed foods have less of the good stuff and a LOT more of the bad stuff.

The most important thing you can do to ensure optimal health is to “eat real food.” If it looks like it was made in a factory, don’t eat it!

11. Anything Else?

Feel free to leave a comment if you want to add to the list!

Shared from http://www.businessinsider.com/10-nutrition-facts-everyone-can-agree-on-2014-2
Read more: http://authoritynutrition.com/top-10-nutrition-facts/#ixzz2uHeEE2ZS