DO YOU HAVE THE HEART OF A CHAMPION?

Want to enjoy a long, active life full of energy and vitality? You’ll have to put your heart into it. Maintaining a strong, healthy cardiovascular system is essential to your overall health and quality of life. So why wait? Start making life choices today that will give you the heart of a champion–and the life of a winner. Here are a few ideas to get you started:

1. STEP UP YOUR GAME
Get your body moving. Studies show that moderate physical activity can strengthen the heart. Regular exercise–jogging, weight lifting, playing sports–is key to a healthy heart and a rich and fulfilling life. Not interested in playing sports or joining a gym? Try walking. Taking 6,000 to 10,000 steps every day is terrific for your heart. A pedometer, available at any sporting-goods store, can help you keep track of your steps throughout the day. Try different types of exercise, find the ones you really enjoy, and make them a regular part of your life.

2. EAT LIKE A WINNER
Forget the fast food. Junk the junk food. Create a heart-healthy diet. That means healthy protein, healthy fatty acids like Omega-3s, lots of water and plenty of fruits and vegetables. The way you eat is important, too. So don’t skip meals. Schedule regular times for meals and snacks. And try not to eat anything within a few hours of going to bed.

3. REST, RECHARGE AND REJUVENATE
And speaking of going to bed… it’s time to get some shut-eye. Sleep deprivation has been linked to an increased risk of heart problems. We’re busy people, and it can be tempting to shave off an hour or two of sleep to “be more productive.” Resist that temptation. Think of it this way: For eight hours of every day
of your life, the most productive activity you can engage in for your health is sleeping. So, have a good night–and you’ll have a great life.

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Best in Health

Jim

HOW MUCH DOES IT TAKE TO BURN IT OFF?

Many people tend to overestimate the calories burned through exercise, and assume that a little exercise will burn off the calories in any indulgence. The chart below gives the calories in various foods, and the amount and type of exercise needed to burn off those calories.

FOOD  AMOUNT    CALORIES TO BURN IT OFF…

Chocolate drop 1 drop 25 6 minutes of walking

Microwave popcorn 4 cups 140 20 minutes of biking

Potato skins with cheese and bacon 1 average serving 1,100 187 minutes of dancing

Candy bar 1 bar 280 30 minutes of singles tennis

Chocolate fudge brownie ice cream 1½ cups 780 90 minutes of playing racquetball

Potato chips 1 ounce 160 90 minutes of playing Frisbee

Stuffed crust pizza 2 slices 1,000 2½ hours of ice skating

Chocolate frosted donut 1 donut 360 1 hour of playing baseball

Mocha frappuccino with whipped cream 16 ounces 380 130 minutes of playing billiards

Pumpkin pie with whipped cream 1 slice 350 30 minutes jumping rope

Stuffing with gravy 1 cup stuffing, ½ cup gravy 425 100 minutes golfing (no cart)

Chocolate chip cookies 4 small 400 120 minutes of bowling

Mixed nuts ½ cups 435 165 minutes of dusting

Macaroni and cheese 1 cup 430 45 minutes of stair-climbing

Pecan pie 1 slice 500 60 minutes of swimming

Eggnog 1 cup 350 52 minutes of playing half-court basketball

Double burger with fries 1 burger & large fries 1,100 2 hours of jogging

Ranch dressing 2 tablespoons 150 30 minutes of doing aerobics

Mayonnaise 1 tablespoon 100 22 minutes of brisk walking

 

WOW

Best in Health

Jim

HOW OFTEN SHOULD YOU WORK OUT?

How much you work out depends on your schedule, but I recommend three to five times a week. I work out daily, but I incorporate tremendous variety into my routine for a number of reasons. One reason is to always keep it interesting. Another reason is to move the stress around the body. You don’t want to repeat the same exercise every day, because that will wear on the joints, bones, muscles, tendons and ligaments.

I generally recommend splitting up the week. For those of you who can only work out three days a week, which I consider the minimum, either rotate Monday, Wednesday and Friday. Or you can do Tuesday, Thursday and Saturday. This allows one day in between for rest. This rest time gives the body an opportunity to grow and repair from the damage caused by exercise. Within those three days, you can rotate exercises, so Monday would be upper body and abs, Wednesday, lower body and abs, then Friday, upper body and abs again. The following Monday, you could rotate so that Monday is lower body and abs, Wednesday is upper body and abs, and then Friday is lower body and abs again.

This allows that necessary rest time between exercises for optimal muscle health. Three days a week is the basic minimum routine. On each day, the workouts should be split between cardio and resistance: 30 minutes of each is perfect. The cardio exercises should be rotated as well, so that Monday is the treadmill, Wednesday is the bike, and Friday is the elliptical. This again allows variety so that you’re not bored, and it spreads the stress around the body’s tissues so as to avoid overuse injuries that are so common.

If you prefer to exercise more, then five or even six days a week is recommended. With more days, you can split up your workouts more. For example, Monday, instead of just doing upper body, you do very specific upper body such as chest and biceps with abs. Remember, abs are done every day to strengthen your core. Then Tuesday you could do specific lower body such as quads, calves and abs. Going on to Wednesday, you’re back to upper body so that you’re doing upper back, triceps and abs; Thursday,
hamstrings and abs. Then Friday you can repeat your Monday workout so that you’ve come full circle and have given your body ample time to rest. This is the best workout for the individual who does not have time to spend two hours in the gym every day.

The cardio exercise should be done after your strength workout. I prefer this for a couple of reasons. First, you will not be as tired for your strength training, for which it is important to be well rested. A second reason is sweat. After running on a treadmill or stair stepper for 30 minutes, your body’s sweat and salts are coming out of your pores, which makes for a more challenging weight workout. The bar may be slipping from your grasp; you’ll be sliding around in the machines, and so forth. So try to do weights first, then cardio. The only reason I recommend some people start with cardio is that those individuals are very tight and tell me that their muscles are cold in the morning. For these people, I think cardio beforehand may actually improve their workouts. It tends to make them more limber and gets the blood circulating around the body.

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Best in Health

Jim

SEVEN WAYS TO LOOK GREAT

Target These Major Muscle Groups

What is the easiest way to work the whole body? Very simply, I developed what I call “The Simple 7”–the seven main muscle groups we work on throughout the week. The Simple 7 includes:

1. Chest
2. Biceps (Front of arms)
3. Triceps (Back of arms)
4. Abs (can be worked daily)
5. Back
6. Front of legs
7. Back of legs

Generally, I split a workout between alternating days: The first day I will work upper body, the next day lower body. Again, work abs every day to help strengthen the core. Doing some healthy cardio means a good15 minutes of elevated heart rate. There is plenty of evidence to support the notion that 15 minutes of
cardio daily has profound impact on heart health.

Don’t worry about trying to spend an hour on a treadmill; the added benefit is minimal and may actually work against you.

There are approximately 260 muscles in the body. So, why just work on seven, and why these seven? Well, it’s all about getting the most bang for your effort. When exercising, it’s best to work on large muscle groups. It’s as if you are fine-tuning a regular car engine as opposed to an engine in a toy boat. The larger the muscle, the more metabolic benefit, and the bigger the payoff when it comes to weight maintenance. The Simple 7 group consists of the fewest number of muscle groups one has to work on to achieve maximum benefit in an exercise routine. You can exercise with more or less, but if you attack these particular muscles, then you will achieve maximum benefit. Also, it’s important to realize that the body is a balanced machine, and you must work the lower with the upper, and the back with the front. The seven muscle groups provide total balance in an easy way.

Best in health

Jim

SHAPE UP YOUR LIFE

Anytime is the right time to get outdoors, get in shape and renew our commitment to a healthy lifestyle. Here are some helpful hints to keep in mind as you shape up.

1. TAKE TIME TO WARM UP
Spending 5 to 10 minutes warming up prepares your body for exercise. Walk before jogging. Jog before running. Just warm up at a pace that gradually gets your heart beating at 50 to 60 percent of your maximum heart rate. And don’t forget to stretch. Moving from side to side warms your muscles and prepares them for exercise.Warm muscles allow for a greater range of motion for your joints and make injuries less likely as well.

2. THINK VARIETY
Have you ever started a fitness program and then let it fizzle out? The reason could have been boredom. A program that includes several fitness activities–for example, walking or biking on Mondays and Wednesdays and playing tennis or swimming on Fridays and Sundays–will help maintain your interest and
keep you motivated. Need a change of scenery? Try varying the place you exercise with a new route for walking or biking. Having different options can allow you to pick the one that suits your mood and keeps your fitness program feeling fresh.

3. GET YOUR ANTIOXIDANTS
Don’t forget about the important role that proper nutrition plays in achieving an active lifestyle. Since exercise can increase the formation of free radicals, it’s always good to have some extra protection. Antioxidants, such as Vitamin C and beta-carotene, may play a role in preventing cellular injury and delaying muscle fatigue. Try to get at least five servings of fruits and vegetables a day, as they are packed with powerful antioxidants. Our targeted nutrition products also provide key antioxidants that protect
muscles and joints against exercise-induced oxidative stress. So, remember to add antioxidants to your diet and get the most out of your fitness program.

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Best in Health

Jim

SIZING UP SUGAR FOR KIDS

Sugar is a short-term source of both energy and pleasure. But the fact is, kids today are on sugar overload! According to a study published in the Journal of the American Dietetic Association, kids are getting a staggering 29 teaspoons of refined sugar per day. This overconsumption of sugar is causing a variety of
problems and health issues.

Currently, about a third of the nation’s children and teens are either overweight or obese, and a high-sugar diet is often the cause. Sugar can make it difficult to lose weight because of constantly high insulin levels, which cause the body to store excess carbohydrates as fat. It can also suppress the immune system, cause tooth decay, and even lead to diabetes. What’s more, too much sugar can also result in energy
peaks and valleys.

 

HIGHS AND LOWS
After sugar consumption, children experience a rapid rise of the stimulant hormone adrenaline, which causes hyperactivity. In fact, a recent study at Yale University School of Medicine revealed that, when ingested by children, sugar releases twice the amount of adrenaline into the bloodstream as it does in adults. Kids then experience a crashing low, as refined sugars break down very quickly in the body, leaving them tired, irritable and unable to concentrate.

THE CULPRITS
So, which foods contain the most calories from sugar? It all starts with breakfast. Sugar accounts for more than a third of the weight of children’s cereals. They contain about 52 percent more sugar than adult cereals and have less protein and fiber.

Another big concern is sugar-sweetened sodas. They are the largest source of added sugar in the daily diets of U.S. children. Each 12 oz. carbonated soft drink contains the equivalent of 10 teaspoons of sugar and 150 calories. And juice-flavored drinks aren’t any better. They often contain as much added sugar as
soft drinks and also tend to be high in calories and low in valuable nutrients.

So, instead of giving your child sugar-loaded cereals and beverages, offer them healthier alternatives, such as fruit. It’s a naturally sweet snack that also contains fiber and vitamins they need.

Best in Health

Jim

SUGAR HIDE-AND-SEEK

Say the word “sugar” and most people picture the familiar white granular stuff many of us have in a sugar bowl at home. But what is sugar exactly?

Table sugar is just one form of sugar that we get in the diet. Sugars are carbohydrates, and they exist naturally in different forms and in all kinds of foods. The granulated sugar that you might sprinkle on your cereal is called sucrose, which is produced primarily by extracting the sugar from sugar beets or sugar cane, although it is present in lots of other plant foods, too. The primary sugar in fruits is called fructose, and there is a naturally occurring sugar in milk called lactose. When you consume a fruit, a vegetable or
a dairy product, you can’t avoid consuming the natural sugar that these foods contain.

All sugars ultimately end up in the bloodstream in the form of glucose, which is the form of sugar that our body prefers to use for energy. While sugars in foods end up as glucose in the bloodstream, so do the end-products of the digestion of all carbohydrate-rich foods like fruits, vegetables and starchy foods.

The concern about sugar intake from added sugars (not the naturally occurring ones) has mostly to do with the fact that they are considered to be “empty calories”–that is, sugar provides calories (which the body uses for energy) but no vitamins or minerals. So, if you consume a lot of sugary foods instead of
healthier items, you are shortchanging yourself by not getting enough of the vitamins, minerals, fiber and healthy phytonutrients that carbohydrate-rich natural foods contain.

We eat a lot of sugar–even in foods that don’t taste sweet. Aside from the obvious items like sodas, fruit drinks, sweetened cereals and desserts, sugar–in one form or another–finds its way into condiments, soups, breads and even savory snacks like chips. The primary health hazard of eating too much sugar is tooth decay. The bacteria that live in your mouth can convert sugars into an acid that can destroy tooth enamel. Foods that are sweet and sticky, like fruit snacks or gummy candies, are particularly a problem since the sugar stays in contact with the teeth.

Does sugar make you fat? Certainly sugar adds extra calories to the diet, and extra calories mean extra weight. Most studies have focused on soda consumption, and several have concluded that as soda consumption increases, so does the risk of obesity. Part of the problem with beverages is that they don’t fill us up–so we can consume a lot of calories in these sweet liquids and still consume regular solid foods, too, before we feel full.

The other issue is that many foods that are high in added sugars are also high in fats and calories–cakes, pastries, ice cream and candy bars are just some of the sweet foods we eat that are loaded down with fat and calories. Food manufacturers are more than happy to accommodate America’s sweet tooth–sugar is inexpensive and adds a lot of taste to foods. To know how much sugar you are eating, it’s important to understand that many forms of sugar are added to foods. By reading the label, you may not realize how much sugar a food really contains.

Here are some other forms of sugar that you might see on a label: sucrose, fructose, glucose, dextrose, lactose, maltose, invert sugar, raw sugar, turbinado sugar, brown sugar, cane sugar, brown rice syrup, fruit juice concentrate, confectioner’s sugar, maltodextrin, corn syrup, high-fructose corn syrup, honey, maple
syrup and molasses.

One popular breakfast cereal marketed to children has the following ingredients: corn, sugar, corn syrup, modified cornstarch, canola oil and high-fructose corn syrup, followed by some vitamins, minerals, and artificial colors and flavors. This cereal isn’t much more than a bowl of sugar, oil and starch.

When you look at a food label, the sugar content is listed–in grams per serving–just under the total carbohydrate listing. But this includes all sugars in the food including natural sugars, so it can be deceptive. For instance, a bran cereal with no added sugar but with raisins in it might look as high in sugar as a sugary kid’s cereal. But there is a big difference in the nutritional value of the two foods, since one might contain only the natural sugar from the fruit, while the kid’s cereal will contain all added sugar.

How can you reduce your sugar intake? Try to obtain your sugars naturally–which should be primarily from fresh, whole fruit.

• Fruit juices, even if they are 100 percent fruit juice, are all-natural sugar but they are very high in calories–it’s best to avoid beverages with high calories, including fruit juices, sodas, lemonade and other sweetened beverages. Learn to enjoy your iced tea for its natural flavor, rather than for the flavor of the sugar that you pour into the glass.

• Rather than adding syrup or honey to foods like waffles or pancakes, try topping them with sliced fresh fruit and a dollop of vanilla yogurt.

• Look for whole-grain cereals without added sugars, and top with sliced bananas, berries or other fruit that appeals to you. This applies to both cold cereals and hot. Oatmeal is delicious with some mashed banana stirred in for sweetness.

• Keep healthy snacks around, like whole fruits, cut vegetables, whole-grain crackers, low-fat yogurt and low-fat cheese, so you won’t be tempted to eat sweets instead.

• Help your kids develop healthier habits–if they are old enough to read labels, give them a list of all the names for sugar and ask them to become “sugar detectives.” They will enjoy finding the hidden sources of sugar in foods, and it will help to educate them as to how much sugar is added– sometimes where you least expect it.

• Instead of baked goods for desserts, try fresh fruit with a bit of chocolate syrup. One great trick is to take ripe bananas, peel and place them on a foil-lined tray in the freezer. Frozen bananas taste
just like ice cream and will satisfy your sweet tooth for significantly fewer calories.

• If you add sugar to cereals, beverages and fruits routinely, try to gradually reduce the amount you use. You may not really know the true flavor of these foods because you have “masked” the flavor with sugar. Fresh fruits in season should be deliciously sweet–no added sugar necessary.

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Best in Health

Jim

Think Your Grandma Had Adult Acne?

Strange but true that adult acne is a relatively new phenomenon.  Why is that you ask? Because her diet wasn’t loaded with processed foods, junk foods and fast food like many peoples diet these days.

When we choose foods based on convenience we sacrifice purity and quality. Sure those foods might taste good but it’s just  not good for you, so when your diet lacks proper nutritive value your skin shows the effects. Yes I know that doctors will tell you that fried foods and chocolate etc don’t cause acne but foods that do not contain proper amounts of the vitamins and minerals your body needs on a daily basis and which do contain chemical ingredients like preservatives will cause acne.

So how can you eat on the fly or inexpensively and still get great nutrition? Visit my website and learn more……

 

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Best in Health

Jim

Essential Amino Acids

 

  An essential amino acid or indispensable amino acid is a thing that cannot be synthesized (produced) by the organism (usually referring to humans), and therefore must be supplied in the diet.

Eight amino acids are generally regarded as essential for humans; phenylaline, valine, theonine, tryptophan, salencine, methionine, leucine & lysine. Children and diseased individuals require additional amino acids such as cysteine, tryosine, histidine & crginine, to name a few.

Essential amino acids are so called not because they are more important to life than the others, but because the body does not synthesize them, making it essential to include them in one's diet in order to obtain them

Estimating the daily requirement for the indispensable amino acids has proven to be difficult; these numbers have undergone considerable revision over the last 20 years. WHO regularly updates its chart of recommendations.

Foodstuffs that lack essential amino acids are poor sources of proteins equivalents, as the body tends to change the amino acids obtained, converting proteins into fats & carbohydrates. Therefore, a balance of essential amino acids is necessary for a high degree of protein utilization.

Complete proteins contain a balanced set of essential amino acids for humans. Animal sources such as meat, poultry, eggs, fish, milk, and cheese provide all of the essential amino acids. Some plants provide near complete proteins. It is not necessary to consume plant foods containing complete proteins as long as a reasonably varied diet is maintained. By consuming a wide variety of plant foods, a full set of essential amino acids will be supplied and the human body can convert the amino acids into proteins.

Understanding what your body needs & how best to provide it is a key to good health & fitness. I personally feel that the best way to do this is to find someone who knows what you need & the easiest way to incorporate that into your life instead of you trying to figure it all out and then trying to fit your life into it. I thank Wikipedia for providing some of the resource material for this post.

For more information about how to achieve your wellness goals as usual click here for a free consultation

 

Best in health,

Jim

Tips for Increasing Fiber Intake

• Eat whole fruits with skin more often than drinking fruit juices.
• Use whole fruit as a dessert.
• Eat a variety of whole vegetables–cooked and raw–and eat them freely.
• Use whole-grain cereals, oatmeal and bran cereals more often than refined cereals, like cream of wheat or corn flakes.
• Use 100 percent whole-grain breads, waffles, rolls, English muffins and crackers instead of those made with white flour.
• Try whole-grain pasta.
• Use corn tortillas rather than flour.
• Use brown rice, wild rice, millet, barley and cracked wheat as alternatives to white rice.
• Add beans to main-dish soups, stews, chili or salads.
• Add wheat bran or oat bran to meat loaves or meatballs.
• For snacks, use whole-grain pretzels, popcorn or low-fat bran muffins as alternatives to cakes, cookies and chips.
• If you have trouble meeting your fiber intake, you can use fiber supplements. But remember that fiber supplements don’t replace the healthy fruits, vegetables and whole grains that you should
be consuming.

FIBER CONTENT OF SOME HIGH-FIBER FOODS
FOOD ITEM PORTION CALORIES FIBER (GRAMS)
Blackberries 1 cup 75 8
Blueberries 1 cup 110 5
Orange 1 large 85 4
Red apple 1 medium 100 4
Red pear 1 medium 100 4
Strawberries 1 cup, sliced 50 4
Broccoli, cooked 1 cup 45 5
Carrots, cooked 1 cup 70 5
Spinach, cooked 1 cup 40 4
Turnip greens, cooked 1 cup 30 5
Winter squash, baked 1 cup 70 7
Cooked beans ½ cup, cooked 115-140 5-7
Lentils ½ cup, cooked 115 8
High-fiber bran cereal 2/3 cup 90-120 15-18
Oatmeal 1 cup, cooked 130 4
Rye crackers 3 crackers 75 5

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Best in Health

Jim

DINING-OUT GUIDE

APPETIZERS
Enjoy vegetable-based soups, steamed seafood or fresh juice. Try to avoid the fried, cheesy and/or creamy appetizers.

BREAD AND ROLLS
Try choosing whole-grain or rye breads without butter. Limit your bread consumption by asking your server to remove the basket from the table or to wait until your food is served before bringing it.

ALCOHOL
Alcoholic beverages are often the source of many additional calories.
• Wine, 6 oz., 120 calories
• Beer, 12 oz., 146 calories
• Screwdriver, 6 oz., 150 calories
• Tequila sunrise, 6 oz., 210 calories
• Margarita, 8 oz., 400 calories
To cut calories try seltzer or light beer.

LOW FAT
Steamed, broiled, baked, roasted, boiled, wine sauce, grilled, stir-fried, poached

HIGH FAT
Fried, sautéed, batter dipped, creamed, cream sauce, cheese sauce, marinated in oil, special sauce, crispy

SALADS
Can be the source of a lot of hidden fat and calories. Try ordering light dressing served on the side. Beware of high-fat extras like bacon, cheese, cold cuts and mayonnaise-based salads. Avoid the crusts and shells that some salads are served in.

ENTREES
Choose meat dishes with portion sizes of 6 ounces or less. Fish and poultry breast have fewer calories than red meats. Ask your server to serve the entrée without butter, margarine, sour cream or cheese topping, and order sauces on the side.

DESSERT
Desserts can make or break a meal. Sidestep high-calorie desserts by choosing fresh fruit or sorbet, or have a decaf coffee or some herbal tea.

TIPS FOR SUCCESS
• Have an apple or glass of water before leaving for the restaurant to curb your appetite.
• Alcohol may stimulate your appetite. Limit your consumption.
• Have your server remove your plate as soon as you are finished.

Remember that you do not have to finish everything on your plate; ask for a doggie bag. You can also ask that half your food be put in a doggie bag before it is served to you–then you can still finish your food and have the rest for the next day.

ORDERING GUIDELINES
• Request food to be baked, broiled, steamed, poached or grilled instead of fried.
• Try ordering two appetizers, or a soup and salad, instead of an entrée.
• Split a large meal with a companion, and order an extra salad or vegetable.
• Portions are large, so avoid the temptation to clean your plate; ask for a doggie bag.
• Ask that sauces and gravies be served on the side.
• Ask questions about meal-preparation techniques if you are unsure.
• Ask that the chef prepare your meal in wine rather than butter or oil.
• Order double portions of vegetables to replace rice or potatoes.

COOKING METHODS
Example:
• 10 oz. potato, 200 calories
• 10 oz. baked potato, 235 calories with one pat butter
• Large french fries, 400 calories
• Large baked potato with chili and cheese, 630 calories

Following these guidelines can help you make changes that will allow you to incorporate new eating habits into your lifestyle. The more consistent you are with your changes, the better your chance at achieving your goals.

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Best in Health

Jim

EAT YOUR FRUITS AND VEGGIES

NOT GETTING THE MESSAGE
Over the last several years, the US. Department of Health has recommended eating at least five portions of fruits and vegetables a day. Yet, only 1-in-7 achieve this quota. In fact, one-third of American adults eat only two servings of fruits and vegetables a day and are four times more likely to choose a processed
snack instead. On any given day, about half the population eats no fruit at all. When our mothers told us, “Eat your fruits and veggies,” they were right. They are an essential part of our diet, providing a wide range of vitamins and minerals that serve an array of important functions in the body. Many people, however, are still deficient in their fruit and vegetable intake.

A BUSHEL OF REASONS
There is a rainbow of reasons to eat a variety of colors from the produce aisle. Fruits and vegetables are virtually fat free, low in salt and an excellent source of fiber. Some fruits and vegetables, such as carrots and cantaloupe, provide Vitamin A, which maintains eye health and immunity. Other fruits and vegetables,
such as bananas and spinach, contain potassium, which is necessary for proper nerve and muscle functioning. Green vegetables, such as broccoli and asparagus, provide B vitamins, which are necessary for converting food into energy. But all fruits and vegetables contain phytonutrients, the health-promoting
components of plants. Scientific studies show that phytonutrients can help protect seven key organs, including the eyes, heart, liver and skin, and they may also serve as antioxidants.

ANTIOXIDANT PROTECTION
Current research has measured the total antioxidant power of various foods, citing fruits and vegetables at the top of the list. Antioxidants protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also boost our immunity, help make our muscles stronger and support bone and
skin health. Since eating the recommended daily servings of antioxidant-rich fruits and vegetables is not always realistic, try supplementing your diet with appropriate products. Herbalife’s Garden 7® dietary supplement protects your health with the powerful phytonutrient and antioxidant benefits found in seven
servings of colorful fruits and vegetables. It also supports your body’s vital organs by providing them with key nutrients.*

So, try to get in the habit of eating plenty of produce each day. It’s one of the biggest favors you can do for your body.

Best in Health

Jim

SURROUNDED BY SUGAR

I always encourage my client's, when shopping, to avoid sugar and, instead, look for protein. Since we live in a carbohydrate-rich society, it’s not always easy to find low-calorie, healthful foods, which are generally expensive and have a short shelf life. This is all too obvious when traveling. Whether it’s the
airport or a gas station, high-protein foods that are low in sugar are difficult to find. The next time you walk into a gas station, a food stop, or a snack bar in the airport, look around. You will see lots of chips, candies, crackers, doughnuts, muffins and plenty of soda. Generally, the only protein is beef jerky, almonds
and milk. Now protein bars are coming into fashion, but they are not widespread & a lot f them aren’t as healthy as they would have you believe. The problem with snacking on these sugary foods is the empty calories. You want to make your calories count, and sugar doesn’t help much. Prepackaged foods that are high in sugar generally do not have a high-nutrient density.

Protein is the nutrient of interest for most of the current diets. In the 1980s, the high-carbohydrate diet was king, but this diet has proven deleterious to most people. We do need carbohydrates–remember, it’s like the fuel you add in the gas tank of your car–but unless you’re training for a marathon, you do not need
that much. Generally, about 40 percent to 50 percent of your daily calories can come from carbohydrates, which means that on a 2,000-calorie-per-day diet, that is approximately 800 to 1,000 calories, which translates into the typical Western breakfast of a large latte and a muffin. Under these conditions, you’re usually tapped out by 10 a.m. with all the carbs you need for the day. Now imagine adding some pizza, a hamburger and a soda, a mid-afternoon coffee, a bag of chips and then maybe some bread with dinner. It’s not hard to quickly accumulate 4,000 calories. Cutting carbohydrates out of the diet is the basis of most, if not all, of the popular diet programs today.

The idea of a low-fat diet has changed, and now a diet rich in healthy fats–such as monounsaturated fats from nuts, avocados and olive oil, and polyunsaturated fats from fish oil and flaxseed–is popular. The percentage for dietary protein can vary widely, but most experts target around 30 percent.

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Best in Health

Jim