How to optimize your wellness when diet and exercise are not enough

If you’re interested in eating a balanced diet to enjoy a healthy life, you may be thinking about adding vitamins or other supplements to your daily diet. There are some benefits that you can get from nutritional supplements. That being said, in order to make nutritional supplements an effective and appropriate part of an overall healthy living program, it is necessary to understand how supplements fit in your eating plan.

Nutritional supplements can be utilized as a means of supporting an otherwise healthy eating and exercise program. In simple terms, nutritional supplements can be used to better your overall balanced diet plan on two fronts:

1. Nutritional supplements can be used to fill in some minor nutritional gaps in your overall healthy diet.

2. Nutritional supplements can be used to assist in boosting the effectiveness of your overall companion workout routine making it more effective.

By properly balancing your overall diet, your exercise routine and the proper utilization of nutritional supplements, you will be well on your way to establishing a complete plan for healthy living. Through a regimented and appropriately crafted program you will enjoy better health and you may be able to add years to your life.

While there are a number of different resources that you will want to consider when it comes to making decisions regarding overall health, your priority in your research should be seeking professional guidance from a doctor or nutrition specialist.

For a plan with your wellness goals in mind, message me!

Don’t sleep on your protein

A lot of people start off the new year with plans of getting healthy in a natural way.  They get the gym membership and start buying healthy food. But a few weeks in, they hit a wall.  They give up because they are not getting the results they expected. That’s because they didn’t have a plan. A plan that would set them up for success. A plan that would include what a lot of people don’t think they need…protein supplementation.

One of the best ways that a person can benefit from a healthy diet and exercise routine is adding extra protein to your diet. Protein is found naturally in many of the foods we eat. But a person who exercises often should get one gram of protein per pound of their body weight. At my last weigh in, that would mean 168 grams of protein a day for me. 😳 Here’s the problem. We don't always get the protein our body needs to benefit from our daily workouts. Having said that, we can get the protein we need from high quality protein supplements. 

Protein nutritional sports drinks and mixes can provide many benefits other than increasing muscle mass and body tone. Protein supplements can help your body repair damaged cells, such as repairing muscles and bones that may get damaged during a workout. Like carbohydrates, protein can give you energy throughout the day, but unlike carbohydrates, protein offers a lower level of energy but lasts much longer. Getting the right amount of protein, even through sports nutrition supplements, can help the body make essential amino acids as well. 

One type of protein supplement you may see in the market is one called whey protein. Whey comes from milk and is one of the highest quality forms of protein with a rich amount of amino acids. And unlike other forms of protein (red meat for example) whey offers protein in a low fat and low cholesterol form. Whether you just run every other day or you are a professional athlete, protein supplements can help increase your body's energy and strength. Most athletes consume a protein shake of some kind before and immediately after exercise to help repair and rebuild damaged muscles.

For the best results before, during and after a workout and for your overall health, consider introducing a protein supplement to your diet today. For some recommendations and some of my favorites, message me!

How to lose weight naturally

 Eat right, keep moving.

You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others, for an aesthetic. 

However, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not have a plan.

Health experts say that most people who are on a journey to lose weight usually stray. They tend to go back to their old eating habits even after they learn to eat well according to their goals. They tend to return to sedentary ways even though they enjoy exercising.

Despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance. 

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

But first, you need a plan

The nuts and bolts of eating right and maintaining a healthy weight is not all that complicated. So, losing weight the natural way should not be a problem at all…when you have a plan.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

Most health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you don’t fall into the “fat-free” trap. Manufacturers keep introducing low-fat or fat-free versions of their best-selling foods, but Americans still have trouble managing their weight.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat, i.e. added sugar. If you start to believe that you can eat unlimited amounts of ‘fat-free’ foods, then you may fall into this fat-free trap. 

Experts say it would be better to try eating every three to four hours. As a CNC, I tend to agree.

If you’re feeling a little peckish, try replacing sweet or salty treats with some healthy snacks between meals. Keep in mind, if you practice eating meals that are rich in fiber and lean protein and healthy fats, the need to snack between meals will lessen over time.

Remember, if you want to lose weight naturally, get into the habit of keeping a journal to track your meals and activities. 

Losing weight naturally is a process and not a fad. Embrace it! It’s going to take a lot of determination, self-control, and discipline to achieve your ideal weight. 

For a plan that can put your goals in motion, start here!

How useful are Vitamins?

A vitamin is an organic compound which is essential to help your body grow and remain healthy. What this means, in simple terms, is that a vitamin is a natural chemical. Of the essential vitamins, there are thirteen major ones, the lack of any one of them can mean you are deficient in a certain vitamin.

Vitamins come in two distinct types, those soluble in fats and those soluble in water. Of the major vitamins, A, D, E and K are the ones soluble in fats and Vitamins B and C Are water soluble. The water-soluble vitamins are not stored by the body and so these need to be topped up regularly.

On the whole, if you have a normal well-balanced diet this should provide your body with the vitamins it needs, but if your diet is not fully balanced (and let’s face it, most of us are coming up short) then you may need to supplement the vitamins you receive in your diet. This shows that vitamin supplements can be useful. Some of the following may suggest if you may need help with your vitamin intake.

• Vitamin B12 is found in meats so this is something vegetarians need to look out for. 

• Vitamin B and C can be lacking in: 

• elderly people, 

• overworked people, 

• people under pressure, 

• people on diets, 

• heavy smokers,

• heavy drinkers, and 

• people suffering from stress.

• Vitamin D can be lacking in people working on night shifts as your body produces vitamin D during sunlight hours. 

The usual way to get vitamins into your body is orally. Some vitamins can be taken by injection such as vitamin B12, but it is important that this is only carried out by a fully qualified medical practitioner. By taking vitamins orally they have to pass through your digestive system and the strong acids in your stomach can destroy much of the usefulness of the vitamins, so you have to ensure you take the recommended dose, not more or less, but the recommended dose.

I hope I haven’t spoiled your views on vitamins, but you must remember that even though you may have a healthy and well-balanced diet, the natural processes of your body can destroy some of the value of the vitamins you absorb. If you want to help preserve their effectiveness, then eating fresh foods with the freshest ingredients will help you better absorb vitamins.

Vitamin supplements can be used to help boost any vitamin deficiencies you may have, and extra vitamins are most easily obtained, (and used), in tablet form. Vitamin tablets can either be multivitamins or single vitamin types. The decision as to what you take is up to you, unless of course you have been advised to take a vitamin supplement by your doctor. Vitamin C is often taken in the winter and the time leading up to it. This has been shown to help keep the common cold at bay.

You should only take vitamins to help supplement a well-balanced diet and do not go overboard, so take vitamin supplements in moderation. Take only as much as you need and no more. Remember vitamins are supplements and they are not designed to replace a well-balanced diet. Be sensible and use vitamin supplements carefully.

Tips to improve your diet in 2024

For many people, the coming New Year will involve resolutions to get on a diet and lose weight. While slimming down is one of the most popular New Year’s resolutions, it is often easier said than done. Making the switch from the calorie and fat laden temptations that lure us during the six week long holiday fest can be quite difficult. If you’re planning to start your new year off with a pledge to lose weight, keep these tips in mind to help you ease into your resolution the healthy way.

Cutting everything out cold turkey is one of the most common techniques for approaching a diet; however, doing so may well spell disaster for a good intentioned diet. Instead of putting yourself on such a restrictive diet right after the holidays, consider options that will allow you to ease into a healthy eating regimen. This will increase your chances of sticking with your diet resolution and achieving success. 

Start by opting for foods that are grilled, roasted, baked or broiled instead of fried. This one technique will allow you to cut out a large amount of calories as well as fat. If you don’t care for the somewhat blander taste of grilled or roasted meats, don’t be afraid to add a little zing with some low-fat or fat-free sauces. Herbs and spices can also go a long way toward livening up grilled and roasted foods. 

Most people do not eat nearly as much fruits and vegetables as they should. Besides the fact that fruits and veggies are rich in healthy vitamins, minerals and fiber; they are also a good way to fill up without loading up with calories and fat. Look for ways where you can introduce fruits and vegetables into your eating regimen. Vegetable soups make a great dinner or lunch solution on a cold wintry day. Salads are easy and quick to pack for lunch with a low-cal dressing. Top it with some grilled chicken and you’ve got a quick dinner solution as well. 

After indulging in holiday sweets, cutting out the treats may be one of the most difficult aspects of starting a new diet. Increase your chances of sticking with it by substituting fresh fruit for calorie rich treats. Stock up on plenty of apples, oranges, berries and whatever other type of fresh fruit strikes your fancy. This is a great way to satisfy your sweet tooth without sabotaging your diet. 

Finally, DRINK MORE WATER! Your diet and your body will respond much better if you opt for plain water. The more water you drink, the more efficiently your body flushes out toxins; and in the end, it can help you to lose more weight faster. 

By easing your way into your new diet instead of torturing yourself with an overly restrictive or fad diet, you’ll find that you’re more likely to stick with your resolution and by next New Year’s Eve will be ready to show off your slim new shape.

Health Food Supplements - A Consumer Guide

Health food supplements are one of the hottest selling products in the market these days. Their total consumption values billions of dollars in the U.S. alone. Recent surveys show that more than half of the adults in the U.S. consume health food supplements in different forms, such as tablets, capsules, powders, soft gels, gel caps and liquids.

The increased consumption of health food supplements can be attributed to public awareness of health issues and improved standard of living in our society. Many studies have shown that there is a close correlation between health and nutrition. Insufficient supply of nutrients can weaken our body defense mechanism, causing medical problems from common ailments to more severe illnesses in the long term.

There are different types of health food supplements, including macronutrients (amino acids, proteins, essential fatty acids), micronutrients (vitamins and minerals), enzymes (digestive enzymes and antioxidant enzymes), probiotics (beneficial bacteria in the gut), and herbal supplements. These supplements have unique functions in our body. They are either essential for life and good health, modulate our immune system or help with liver detoxification, digestion, mental clarity, etc.

Many people argue that there is no need to consume health food supplements as long as you have a healthy lifestyle and eat a balanced diet. While this may be true, the fact is maintaining a healthy lifestyle and proper diet is difficult to achieve by many people.

Over the past few decades, the green revolution has changed the farming practices over the world. We use more chemical fertilizers, more pesticides to grow the food produce in order to increase harvest and shorten the growth period. As a result, soil nutrients and the population of beneficial soil bacteria are depleted rapidly, and the produce we grow today contain less micronutrient than before.

A stressful lifestyle, improper eating habits, imbalanced diet and increased exposure to chemicals such as environmental pollutants (air, water) and pesticides, drugs, hormones, heavy metals in foods also weaken our body gradually.

Although health food supplements can be beneficial to our health, consumers should still choose the products carefully. Currently, there is little regulation on the quality of health food supplements. Composition of some health food products may not match the label claims and the quality of raw materials and finished products is not guaranteed. Therefore, consumers should only buy from reputable health food manufacturers, read the labels carefully and read more related literature.

Here are some general rules for buying health food supplements:

1) Supplements made from whole foods, natural sources are better than the synthetic ones. They are more bioactive, can be absorbed readily, and less likely to be contaminated by chemicals such as coal tars used in chemical synthesis.

2) Protein-bonded vitamins and minerals (vitamins and minerals in organic form, binding to amino acids) are more bioactive than the inorganic forms.

3) Buy supplements using safe extraction methods, such as cold pressed extraction or supercritical extraction. This can avoid the harmful residue from chemical extraction.

4) Herbal concentrate and extract are usually more effective than the raw herbs.

5) Organically grown or wild crafted herbs are less likely to be contaminated by heavy metals, pesticides and other chemicals.

6) Read the labels, do not consume more than the recommended dose.

7) Be careful when consuming certain herbal supplements, such as Ma Huang / ephedra, Kava Kava, comfrey, etc. Some studies have shown that these herbs may cause severe side effects to some people. Stop use if unusual signs appear after consumption.

8) Some health food supplements may interact with drugs, either by decreasing or increasing their effects. Consult your doctor if you are currently taking medications.

9) Pregnant and nursing women, people with specific medical conditions such consult the doctors when consuming health food supplements.

10) If in doubt, contact the supplement manufacturers or distributors for more information of their products.

11) Health food supplements are available in many places, such as grocery stores, health food stores, drug stores, pharmacies, supermarkets, department stores, online stores, etc. Be a smart consumer, compare the price and service before purchase.

For a supplement that meets your nutritional needs, especially when you’re revamping your diet for the better, click here.

Finding A Diet That Works in 2024

Searching for a new diet that works? If you’re a habitual dieter, wouldn’t it be nice to stop changing diets? Is there a diet that actually works?

Everyone has a habit or a vice. Some people smoke. Some people bite their fingernails. Some people can’t resist having a piece of chocolate before bedtime, and others snore when they sleep. Others are habitual dieters, always looking for a new diet that promises astonishing results.

How many new diet plans have you tried? Some people can tick off a list of new diets that they have tried. They yo-yo back and forth. Atkins, weight watchers, the grapefruit diet, the soup diet, the salad diet, the low-fat diet… some people can’t even count every new diet they have tried.

Often, each new diet is punctuated by a day of binge eating. Sure, you lost weight on that latest low-carbohydrate new diet, but now you’re craving a baked potato, french fries, and a big piece of garlic bread. Wouldn’t it be great to find a new diet that allows you to eat all the foods you want while still losing weight?

The bottom line is that the best option isn’t actually a new diet. It’s a concept that has been around for ages, but people fail to overlook it with so many new diet choices on the market. If you talk to most doctors, however, they will agree that fad dieting is not the smartest choice to lose weight.

However bombarded we may be with new diet choices; there is one fact that can’t be ignored. We lose weight when we limit our caloric intake. This isn’t about grapefruit, carbohydrates, fat-free products, or even following a strict new diet plan. It’s about eating in moderation. You don’t have to go hungry, but you need to use willpower to make sure you don’t overeat. Limiting your calories means shedding those unwanted pounds.

Why Fiber Is Key For Dieting

In this article, I will reveal some little known facts about the fibers and the beneficial effect they have over your body.

First of all, let me explain what fiber is…  

Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. Your digestive system cannot stomach fiber, so it is excreted undigested. Well, you may think you don’t need fiber, because it’s excreted undigested, but that’s not true.

Let's imagine the following picture:

You overeat at least once or twice a week, more often on weekends, and your regular menu doesn't include much fiber. Well, this might be your lifestyle; however, you should consider that it may cause you lots of health problems like:

- indigestion

- discomfort stomach aches 

- gases in the digestive tract 

- constipation 

- hemorrhoids 

- you got tired faster 

- can't concentrate on what you're doing 

You become less productive at work and more irritable at home. Besides all this, you gain weight and that’s the moment when you realize you have a problem.

In order to solve a problem, you should first find the reason for it. In this case, it’s the lowered intake of fiber-rich foods and respectively - the higher intake of foods containing no fiber (like meat). The average amount of fiber intake is about 25-30 grams per day. Unfortunately, most people's regular diets include less than 10-15 grams daily. 

You should start consuming more fiber-rich foods:

- all bran cereal 

- beans 

- peas 

- spinach 

- sweet corn  

- whole meal brown bread 

- red cabbage 

- carrots 

- baked potato with skin 

- apples, bananas, oranges and all fruits 

There are two types of fiber - soluble and insoluble. If you start eating more fiber-rich foods, you’ll be amazed by its beneficial effects over your body, health and way of life. 

Soluble fiber forms glue like gel in the intestinal tract. The gel softens stools (no more constipation) and improves your digestion (no more indigestion).

Fiber slows down the emptying of your stomach making you feel full longer. This effect helps you eat less, your body burns additional calories to digest fiber and you can lose weight.

Insoluble fiber is an excellent natural laxative, because of its abilities to hold onto water and to push waste faster along the intestines - this way fiber decreases the risk of colon cancer. 

You could do worse than eating more fiber-rich foods. Like many other people, I used to not include enough fiber in my diet, and as a result, I suffered stomach aches. Then I started to eat more fruits and fiber-rich foods in my daily menu. I must admit that it really worked for me, and now fiber-rich food is the most important nutritious part of my regular diet.

8 tips for losing weight the healthy way

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and has reached epidemic levels in 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese. 

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds: 

1. heart disease

2. stroke 

3. diabetes

4. cancer

5. arthritis

6. hypertension

A healthy weight helps to prevent and control these diseases. 

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements (except for those that don't naturally occur in food but are necessary for your body's optimal function) or pills do not work. If they do, the results are just temporary. 

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.  

Here are some tips on how you can lose those unwanted pounds the healthy way:

1.   Do not starve yourself. 

The key to a healthier way of losing weight is: Do not diet. 

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up every day. 

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So, if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips). 

2.  Start your day right. 

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. 

Your food intake after you wake up will be used to burn fat all day long.

3.  Eat small, healthy meals frequently. 

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent overeating. This will also increase your metabolism and make calories burn faster. 

4.  Decide on how much weight you want to lose. 

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. 

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.  

5.  Drink lots of water. 

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. 

6.  Avoid too much sugar. 

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7.  Watch your fat intake. 

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. 

There is such a thing as healthy fats. Olive, avocado, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.  

8.  Exercise. 

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. 

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. 

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds. 

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.