7 Myths About Clean Eating, Busted

I am currently one week through a 28 day clean eating program. I have been so surprised within the first seven days, not only about the benefits I'm experiencing but how wrong I was about clean eating before I started. Here are 7 myths I believed about clean eating which just aren't true.

Myth 1: I Already Eat Clean

Before I started the program, I would have told you "I already eat clean". I think it's common for all of us to feel like we're eating well.  I mean salads for lunch, no dairy (well except for the occasional cheese stick and yogurt), no read meat (well once in awhile) and no processed food (well yeah a sports bar ever once in awhile).

Well, for the past seven days I've cut out breads, all dairy, coffee, alcohol and sugar and guess what? I feel incredible.

If you feel you're already eating clean you might be fooling yourself. The best way to really be sure is to track yourself for a week and really take a close look at what you're eating. You might be surprised how some "not so clean" foods like to sneak there way in while you're not looking. There are a couple of great apps you can use for tracking what you eat, one of my favorites is Lose It.

Myth 2: I'll Never be able to Give up Coffee

Coffee is very acidic to your system so it's one of the things any good clean eating program will eliminate. As someone who has been drinking 2 -3 cups of coffee a day for decades, this was my number one concern.

However, the program I'm using is designed to help you kick the coffee habit quickly and easily.  By drinking plenty of water and a special "fizz" drink with B vitamins and antioxidants giving up the "Joe" was really pretty easy. I had a minor headache the first day (which is common) but after that, it's been easy.  I'm sure, even if you're a big coffee drinker (like I was) you'll find you don't miss it and you don't want coffee anymore.

Myth 3: I'll be Tired

Doesn't clean eating make you tired, especially if you're going to cut out coffee. No, in fact just the opposite is true. By introducing probiotics and enzymes your body takes more advantage of nutrients in the foods you eat. Alll those nutrients provide even more energy. You don't need to rely on something like coffee for energy because you're getting it from your food.

Myth 4: Clean Eating Will Leave Me Hungry

I thought clean eating would be about eating vegetables and starving in between meals but I was wrong. I am actually less hungry now than I was 7 days ago. Why? You have a shake in the morning, a healthy snack, a shake for lunch, another healthy snack and then an amazing dinner!

The program is designed to balance your blood sugar so you're not spending your day on a roller coaster of snacking, crashing and snacking.

Myth 5: The Food Won't Taste Good

Actually, the food is amazing! The program I'm following comes with shake, snack and meal recipes designed by registered dietitians and they are so tasty. Every week has a shopping list too so being prepared and making the meals is really simple.

With recipes like "Sweet Potato - Turkey Chili" , "Chicken Avocado Soup", and "Southwestern Quinoa and Black Bean Casserole" I'm eating tastier, healthier food now than I was last week! If you're like me, you'll want to put these into your family's normal meal rotation even after the program ends.

Myth 6: Clean Eating Will be Expensive

You might think organic, healthy food is more expensive right? Nope, by cutting out coffee, sugar, processed foods, gluten and more you'll find your grocery bill is about the same as it was before. And because you're having shakes for breakfast and lunch you're spending a lot less there as well.

Myth 7: I Won't Be Able To Give Up (fill in the blank) for a Whole Month

If you have a sweet tooth or you crave salty snacks you might be concerned that you won't be able to go a full month without them. You'll find it's much easier than you think. Because your blood sugar remains constant you're not crashing and craving that sugar or salt. Plus there are really satisfying healthy snack alternatives that leave you feeling great.

Bonus Myth: Weight Loss = Healthy

There is a final common myth people have about health and weight loss. Some feel weight loss means your healthy and that simply isn't true. It's why a lot of the fad diets on the market aren't sustainable and aren't good for you. However when you reverse your thinking you realize that weight loss is a result of being healthy! It's the smart way, and it's the right way to achieve your weight - loss goals.

Clean Eating Benefits

After just 7 days I am experiencing amazing benefits. I feel mentally sharp, I have more energy and I'm sleeping better than I have in years. I actually wake up feeling refreshed! By cutting out inflammatory foods I'm also experiencing a reduction in bloating around my mid section. (and I like that).

Many people I've coached through the program have experienced significant weight-loss as a result of eating healthy, (weight-loss is a bi-product of a healthy lifestyle).

Conclusion

If you've thought about clean eating but held off because of some of the same concerns I had,  maybe it's time to say "Yes" to clean eating!  I promise you, it will be one of the best decisions you've ever made and you'll look back and be so glad you did it.

If you want to learn more about the program I'm doing, contact me and I'll get you all the information so you can enjoy the great benefits of eating clean too!

[contact-form to='sws0926@gmail.com' subject='I want to find out about 28 days of clean eating'][contact-field label='Name' type='name' required='1'/][contact-field label='Email' type='email' required='1'/][contact-field label='Website' type='url'/][contact-field label='Comment' type='textarea' required='1'/][/contact-form]

or you can contact me by phone, twitter, facebook or email.

Looking forward to chatting with you and partnering on this amazing adventure with you! 

Steve 

Olive Warrior Muffins

Olive Warrior Muffins were born from necessity and desire: the need for an easy, quick recipe, and the want for staying on track with healthy portion sizes. Here’s the story:

I was just talking to my good friend, Steve Stearns, about how excited I was for warmer weather. This year I’m planning some great hikes in the Garden State. Like the rest of hikers and campers, I’ve already started thinking of a really great staple snack to keep in my backpack. Nothing beats homemade goods, so here is my recipe for Olive Warrior Muffins. You guessed it: the title is a gentle nod to busy weekend warriors who want to eat well while on the go!

Olive Warrior Muffins

Number of Servings: 8

Calories: 70-80 per muffin

Prep Time: About 10 minutes

Ingredients:

• 1/3 cup skim milk


• ½ cup oats


• ½ cup whole wheat flour


• ½ tsp baking powder


• ¼ tsp baking soda


• 1 tbsp onion powder


• ½ tbsp. garlic powder


• 4 oz. (or 1 snack pack) unsweetened applesauce


• 3 oz. pitted black olives, finely diced


• salt to taste (optional)

Directions:

1. Preheat oven to 400°F. Prepare muffin tin with muffin liners*.


2. Combine dry ingredients (oats, flour, baking powder, baking soda, onion powder, garlic powder) in a bowl.


3. In a separate bowl, mix applesauce and milk. Once combined, add in dry ingredients and mix with a spatula until it has a dough-like consistency. If necessary, add a splash of water to get all ingredients together.


4. Stir in olives, making sure they are evenly distributed throughout the dough. Add salt to taste.


5. Fill cups with dough, making sure to press them in with a spoon so they are compact and fill edges of the liner.


6. Bake for 25 to 30 minutes. Remove and let cool on a plate or a wire rack.

*Use BPA-free silicone baking cups for easy cleanup!

Food Facts

The food facts in these little cups of joy are pretty fantastic. Coming in at only 70 to 80 calories each, Olive Warrior Muffins are flavorful and satisfying. In fact, they do a body good too; you’ll have a nice amount of protein, fiber, carbs, and healthy fats in these little creations. If you’ve got a savory palate, they’re a great alternative to sweeter treats with berries or chocolate. Olives are excellent for your health from head to toe, as well.

Food Hacks

Yes, you can even have food hacks with the Olive Warrior Muffins!

If you want a slightly different taste, you can make your own buttermilk (1/3 cup milk + 1 tsp vinegar) in place of the milk in the recipe. Throw in some other spices or seasonings to jazz up the muffins, but be mindful of the salt content in spice mixes. I'd give it a try with some black pepper, personally!

Black olives are great since they add a pop of color to the muffins, but feel free to try different types of olives, too. Speaking of olives, have you ever tried to finely dice an olive, while secretly hoping you don’t dice your finger instead? Invest in a mini food processor like this one by Proctor Silex. It’s pretty handy and fits in small spaces.

Do you want a higher protein content? Throw in some PB2 or other protein powder into the dough!

Convenience

A lot of people don’t cook for one simple reason: the lack of convenience. Olive Warrior Muffins are pretty simple to make, and if you pick up some BPA-free silicone baking cups, the cleanup is cut in half.

If you want to make these on a regular basis but worry about freshness, you can either double the batch and freeze the rest, or you can pre-measure (my new favorite plan-ahead tactic). Measure out the dry ingredients and place them in a sandwich bag. Since they all get mixed together, they can all go in the same one. If you’re planning on making Olive Warrior Muffins pretty often, make up half a dozen bags and keep them in your cupboard. Don’t forget to label and date them!

The applesauce snack cups are a pretty standard pantry staple, and you’ll be surprised how often you can substitute applesauce for eggs in some recipes, too. My mother taught me that; thanks Mom!

Wow- writing out this recipe really made me hungry. Luckily I had a batch of Olive Warrior Muffins in my toaster oven this whole time, so I'm going to make my way toward the delicious aroma wafting from the kitchen. Farewell fellow warriors, and I hope you have an exciting hike with your Olive Warrior Muffins!

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. Interested in connecting with Sian? Follow @sianbabish on Twitter.

 

How Selecting the Right Rewards Won't Leave you Feeling Guilty

Setting goals and milestones are a perfect way to stay motivated when it comes to fitness. They can help you gauge your progress and plot the path to your ultimate goal. They're also opportunities for celebration. Each new milestone represents another step closer.

Add a reward at those milestones and you can increase your motivation. However, you need to be careful because the wrong reward can leave you feeling guilty and can end up working against you. When deciding on a reward it's important to select something appropriate and in-line with your objective.

For example, a weekend in Vegas would not be a great reward for someone who's working to beat a gambling problem. So why do so many people select food as a reward for achieving weight loss goals?

How many times have we heard someone say they're going out for a big dinner to celebrate their weight loss? Why is it so common to use food as a reward?

Moods and Foods

For many, this idea of food as a reward goes all the way back to childhood. Many parents use food as a reward or consequence and it can interfere with the development of healthy eating habits at an early age. It also can set the stage for an association between certain moods and certain foods.

According to University of Rochester Medical Center

"...Offering otherwise off-limits food as a reward or special treat is also confusing. Children hear that they're supposed to enjoy foods that are good for them and avoid foods with little nutritional value. Being told that they can indulge in foods that are bad for them as a reward for doing something good sends a mixed message. They may also start associating unhealthy foods with certain moods—when you feel good about yourself, for instance, it's okay to reach for a sweet."

To compound things we have cake when we celebrate, ice cream when we win the game and an ice cream when we lose (just to make use feel better). It's no wonder so many people think of food as a reward.

Don't get me wrong, I like cake and I have nothing against food but if you're goal is to achieve a higher level of fitness or to lose weight there are other options that may be just as motivational.

Better Options

Here are some other ideas for patting yourself on the back when you reach a new milestone.

• Buy some new clothes;


• Get some new workout gear;


• Buy some new sneakers;


• Take a vacation;


• Go do something fun like skiing, or a white water rafting trip;


• Get a massage;


• Go to a spa;


• Go see a movie, concert or play;

Conclusion

Whatever you decide, reward yourself with something you can feel good about. You've worked hard and your reward should reinforce that effort not leave you feeling guilty.

How do you reward yourself for fitness success? Leave a comment below!

Achieve a Healthy Lifestyle with Essential Vitamins

Essential Vitamins, A Healthy Lifestyle

Vitamins are among the most vital nutrients needed in the body. Vitamins come in different categories, but not all of them are overly vital in the body. A balanced diet must contain a good supply of protein, carbohydrates, fats and vitamins.

What are vitamins?

A set of substances and compounds that are needed for appropriate cell growth, function and development. They play a huge role in the body, which is why they are necessary. There are thirteen essential vitamins must be provided in the body for proper functioning. They are called essential because of the fact that your body is unable to create them in sufficient quantities and must get them from external sources.

Categories of vitamins

The essential vitamins are grouped into two categories;

• Fat-soluble vitamins. These are stored in the fatty tissues of the body. There are four types of fat-soluble vitamins, Vitamin A, Vitamin D, Vitamin E, and Vitamin K.

• Water-soluble vitamins. Water-soluble vitamins must be used immediately upon digestion and absorption. Any water-soluble vitamin that is left in the body will be eliminated when you pass water. Vitamin B12 is the only exception and can be stored in the body, in the liver, for years.

Water soluble vitamins need to be eaten daily, while fat soluble can be taken 2-3 times per week.

Types of Vitamins and their functions

Each vitamin has a specific job in the body. When there is not enough supply of vitamins there will be a vitamin deficiency that can lead to some health disorders. Some of the best sources of vitamins include beans, vegetables, fruits, whole grains, fortified dairy foods, and lentils. Inadequate supply of such foods can lead to some health disorders like cancer and heart disease. Also, it can lead to osteoporosis or poor bone health. That said, here are the essential vitamins, along with their functions;

Informational source: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins.aspx

• Vitamin A forms and sustains healthy bones, teeth, skin, mucous membrane and soft tissues. Some great sources include liver, egg yolk, fish, and beef. Vitamin A has a safe upper limit, and can be stored in the liver for a long time. Supplementation of Vit A should be undertaken carefully. Too much Vit A can be lethal, in fact ingestion of a polar bears liver would be a fatal dose. However, provided that you maintain a healthy, balanced diet devoid of polar bear livers, levels of Vit A in your body will remain safe.


• Vitamin B6 also goes by the name pyridoxine, it helps in the synthesis of red blood cells and the sustenance of brain function. It is also used along with proteins in the body. An excess supply of proteins can limit the levels of vitamin B6 in the body. It is abundant in nuts, seeds, poultry and fish. Also found in high doses in lean beef and offal meats, such as chicken/turkey liver and beef kidneys


• Vitamin B12 is vital in the body’s metabolism, it helps in the synthesis of red blood cells and maintaining brain functions. The best places to find B12 are dairy and meat. Vegans may need to supplement this vitamin as there are only small amounts found in vegetables and grains. Absorption of B12 often declines as we age, so older people may also need to eat B12 fortified food or take additional supplements.


• Vitamin C, sometimes known as ascorbic acid, and is considered an antioxidant that boosts the health of the gums and teeth. Probably the most well-known vitamin. Vitamin C also helps in the absorption of iron, the maintenance of healthy tissues in the body, and it encourages faster healing of wounds. Sources include Broccoli, tomatoes, potatoes, cabbage, spinach and strawberries. Most people will reach for a glass of orange juice for a Vit C boost, but are surprised to learn that the humble bell pepper contains around twice as much. Adding bell peppers is fairly easy to most meals in any style of cuisine.


• Vitamin D. Called the sunshine vitamin as it is produced by the body upon exposure to sunlight. It doesn’t need to be many hours in the sun. Rather, exposure of ten to fifteen minutes, three times a week will help to supply the needed amount of Vitamin D in the body.


• Vitamin D helps in the absorption of calcium, which is required for developing and maintaining strong bones and teeth. The vitamin also helps in the proper maintenance of phosphorus and calcium levels in the blood. Sources include egg yolks, meat and fish. Red salmon is an especially good source though most fish contain a good amount. Alternatively, plenty of foods can be fortified with Vit D, such as milk and cereals. However, it is difficult to get sufficient Vit D from food alone, so it is recommended to spend as much time outdoors as possible, especially if you live in a colder climate with fewer sunlight hours. Vitamin D deficiency has been links with physical and emotional disorders including cancer and depression. SAD, or seasonal affective disordercan be treated with exposure to sunlight.


• Vitamin E or tocopherol is an antioxidant, it helps with the synthesis of the red blood cells and the proper functioning of Vitamin K in the body. Sources include seed and nuts, mango and papaya, dark green vegetables, avocado, and oils. It is very easy to get sufficient amounts of Vitamin E from food alone; a quarter cup of nuts or seeds almost fulfils the daily requirements for most healthy people


• Vitamin K. Although not strictly speaking an essential vitamin as it is in part made by bacteria in the intestinal system it is included as it is necessary to blood function. This vitamin makes the blood clot; it is believed to assist development of healthy bones. Sources include cabbage, cauliflower, dark leafy vegetables, eggs, fish, beef, and cereals.


• Niacin. Referred to as B3, it helps in the maintenance of healthy nerves and skin. Also, this vitamin helps to limit the cholesterol in the body. Examples include mushrooms, lean meat, fish, eggs, avocados, and legumes.


• Biotin. This vitamin is vital in the metabolism of carbohydrates and proteins. Also, it helps in the production of cholesterol and hormones. Sources include chocolate, egg yolk, cereals, yeast, pork, and nuts.


• Folate. This vitamin will work along with vitamin B12 to promote the synthesis of the red blood cells. It is also required for the formation of DNA that will control the growth of tissue and functions of the cells. When a woman is pregnant, she is recommended to have a good supply of folate. Inadequate supply of the vitamin can lead to birth defects, like spina bifida. Sources include beets, broccoli, dried beans and green vegetables.


• Riboflavin or B2 works along with other B vitamins to promotes the synthesis of the red blood cells and the growth of the body. Found in a wide variety of meat and vegetables


• Thiamine, also known as Vitamin B1 helps with the conversion of carbohydrates into energy. During pregnancy and the lactation period, the body must have an adequate supply of carbohydrates. Sources include eggs, lean meats, nuts, peas and sprouts, and organ meats.


• Pantothenic acid. This is a vitamin that is good for the food metabolism and also, it helps in the hormones and cholesterol production. Sources include eggs, legumes, leafy green veg, avocado, mushrooms, poultry, and milk.

Recommendations

Age and gender will determine the amount of vitamins that one needs to consume for perfect nutrition, it is highly advised to take foods in balanced portions. Varying the intakes of meat, fish and vegetables at each meal, and supplementing with nuts, seeds and dairy will cover the majority of your vitamins.

As a rule of thumb, it is advised to weigh your food for a while until you get the idea of correct portion sizes. However, you can get approximate measures by visual comparison. Meats and fish should be in portions around the size of a deck of cards or the palm of your hand. Vegetables should be in a measure about the size of your fist. Nuts, cheese and seeds can be added in portions close to the size of a pair of dice or your thumb. When selecting vegetables choose a wide selection by color. Eat the rainbow, as it were to include as many types as possible. This will aid in getting a balance of nutrients and also with the pleasure of eating as better looking food simply tastes better.

Providing that there is no medical reason, such as illness, age or pregnancy this simple system will enable even the busiest and picky eaters to get their recommended daily intake of vitamins without supplementation. Should a medical professional advise taking additional vitamins in tablet or injection form then eating a full varied diet will assist in those efforts.

About The Author

Alex Morgan – Currently studying in Dublin, Alex is a career writer, by choice! Versed in a number of subjects he mainly specialises in tech,education, health and fitness and gaming; of the video variety. He posts on a number of blogs and websites and harbours desires to begin a great novel, but struggles creating character names - Look for the epic fantasy "Tom the Barbarian" on shelves soon.

He can often be found on twitter under the handle @Al_Exical. He finds it comforting to talk about himself in the third person.

 

Product Review: PB2 Powdered Peanut Butter

Powdered Peanut Butter

I didn’t enjoy peanut butter until I was in college. One day I happened to try some my mother always kept in the “random stuff” cupboard, and I enjoyed it. In fact I enjoyed an entire jar at one time—on multiple occasions. Where was this creamy delicacy all my life? Then what happened next was inevitable: I had to cut myself off from peanut butter. I was out of control.

Years passed after my ill-fated love affair with peanut butter. Suddenly it’s 2015, and I’m changing my diet to make healthy lifestyle changes. Peanut butter is often listed as an ingredient in healthy snacks but I could never bring myself to buy it. I knew what may happen. As much as it’s a healthy option, my lack of self-control would be an issue.

I told a friend of mine about my dilemma, and she recommended trying Bell Plantation’s PB2 Powdered Peanut Butter. Now when she said powdered, I was pretty much disgusted. It just sounded gross. I remembered my mother bought a jar of it a few years ago and said how good it was. I wasn’t convinced until I learned that a serving of PB2 was 2 tablespoons, which amounted to all of 45 calories. I wanted to try it.

For the past six weeks, I’ve been enjoying PB2. It’s delicious and healthy and often times, those two are pretty hard to find in the same food.

PB2 Powdered Peanut Butter

Here are some things you should know about Bell Plantation’s PB2 Powdered Peanut Butter:

1. 45 calories per serving.

Yes, you read that right. A serving is 2 tablespoons of the powder. According to Bell Plantation’s website, PB2 has 85% less fat calories than traditional peanut butter. Two tablespoons of other regular peanut butter brands can have anywhere from 190 to 230 calories!

2. It changes form.

You could eat PB2 straight from the jar as a powder if you want to, but there are other options. You can mix it with water (or any liquid according to the website) to give it a traditional consistency. As you add more water, it becomes creamier and smoother. Add water or liquid in small increments to achieve the desired consistency.

3. Awesome to travel with.

If you’re going on a road trip, throw some PB2 in a container or sandwich bag. It won’t take up much space, and it mixes up quickly. If you’re like me and get headaches when you don’t eat every few hours, PB2 fits in a snack bag to keep in your purse or gym bag.

4. Not bad for the price.

Grocery stores in the New Jersey area sell PB2 for about $4.99 per 6.5-ounce jar. Bell Plantation’s website compares the 6.5-ounce PB2 jar to 18 ounces of regular peanut butter. If buying in bulk is an option, their website offers a 12-pack of the 6.5-ounce jars for $47.88 plus shipping.

5. Tasty? Check.

PB2 holds up in the flavor department against stiff competition from traditional peanut butter. It has a slightly milder nutty taste and is certainly less salty. PB2 also has a soft, sweet aspect to its flavor as well.

6. Great for moderation.

Like I said, I could eat an entire jar of regular peanut butter. Eating powdered PB2 from its jar doesn’t appeal to me in the same way—and that’s not a bad thing. Because you can eat 2 or even 4 tablespoons depending on your diet, you end up with a large serving once you add water. It doesn’t make it feel like you’re depriving yourself, either, which is a reason some people can’t stick to dietary changes.

7. Healthy? Check.

Some “diet” foods are loaded with ingredients that not every eater wants in his or her food. Bell Plantation states their products, including PB2 and others, are “all natural, preservative-free, and contain no artificial sweeteners.” If you have any questions on other ingredients or how PB2 is made, they are happy to provide additional information to customers here.

So there you have it. You can get your fix for peanut butter without so many calories (or the guilt). If you want to try some PB2 recipes, visit www.bellplantation.com. They have recipes for muffins, rice pudding, and even oatmeal raisin cookies. As Bell Plantation says, they’re “achieving great things with the humble peanut.” Try it!

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. She is also the author of Medical Authorizations Made Easy, published in May 2015 on Amazon.com. Follow @sianbabish on Twitter.

Dietary Measures to Boost IBD Therapies

Inflammatory Bowel Diseases

IBDs (Inflammatory Bowel Diseases) cause gastrointestinal inflammation, and eventually result in several digestive disorders and debilitating symptoms such as diarrhea, abdominal pain, cramps, and loss of appetite. However, no foods that are being consumed on a daily basis can trigger inflammatory bowel diseases. Yet, doctors recommend the relevance of safer and healthy diet plans, as they help IBD patients boost the chosen treatment process, while averting the risks of flare-ups and relapses.

Diet plans can affect IBD signs and underlying gastrointestinal inflammation, the reason why IBD patients are advised to pay attention to their daily dietary regimens. Carefully and promptly implemented foods plans can go a long way towards reducing the symptoms, thereby promoting intestinal healing. That said, a healthy diet plan has to be coupled with the right medications for treatment for inflammatory bowel disease conditions. IBD patients are often prone to weight and malnutrition for many reasons.

Here are the most important ones among them:

1. Loss of appetite


2. Nausea


3. Fear of eating


4. Altered taste sensation


5. Increase in caloric needs


6. Poor digestion and malabsorption

Dietary Measures

The following dietary measures are crucial to avoid exacerbations:

Eating small meals are easy on digestion, and help avoid flare-ups. A diet plan with six small meals would be more recommended than three larger ones, irrespective of being healthy or not.

Drinking plenty of liquids a day will help alleviate water loss and dehydration. However alcohol, aerated drinks and other beverages, as well as caffeine can stimulate the intestine and aggravate the signs have to be avoided.

Multivitamins and mineral supplements are recommended when the risks of inability to digest and absorb nutrients are higher and pose several life-threatening complications. But these supplements can be consumed only upon receiving the guidance of a reputed doctor.

If IBD-related gastrointestinal inflammation is an acute and unbearable sign that we dread about, the exacerbating complications and debilitating signs that follow might worsen the health woes of inflammatory bowel disease patients. No matter whether one suffers from Crohn's disease or Ulcerative Colitis, when it comes to dealing with acute inflammation in the digestive tract, which is soon followed by several generic yet chronic signs, medications alone cannot work wonders and help patients avert IBD signs.

Hence, apart from the specialised treatments to curb inflammatory bowel disease signs, balanced and nutrition-filled diet plans are also recommended to help IBD patients restore their overall health and wellness. As IBD treatments have to help patients achieve and maintain remission or the symptom-free stage, and eventually regain the overall health and wellness, every chosen therapy has to be coupled with the right dietary plan that helps avert the risks of malnutrition. In other words, balanced and nutritious diets help regain the overall health, while alleviating IBD signs successfully.

Here are a few key reasons why good nutritional status is crucial for the effective IBD therapies that assure lasting remission:

1. It helps boost the effect of the chosen medication


2. Loss of proteins, minerals, and other necessary nutrients will result in weight loss and malnutrition. In order to compensate this loss, due to acute diarrhoea, one has to choose the right diet plan to regain the required quantum of essential nutrients, while combating active IBD signs.


3. Loss of essential nutrients can result in major growth issues in both children and teenagers.


4. Weight loss and malnutrition in women might result in major changes in hormonal levels, eventually causing menstrual changes or missed periods.

Contrary to the conventional method of choosing a balanced diet with a wide variety of foods, IBD patients have to adopt custom diet plans that help avoid flare-ups.

These regimens are based on the following factors:

1. IBD condition diagnosed


2. Severity of the disease


3. Affected area of the body

More information can be obtained on The Gut Peoplea bespoke social networking website, developed solely for gastroenterologists around the world. GI health care experts who specialize in GI disorders can register with The Gut People and start interacting with top GI experts on various commonly found gastrointestinal disorders like inflammatory bowel disease and intestinal tuberculosis.

The Gut People is also equipped with unique functionalities that help download informative documents on gastrointestinal disorders, as well as their comprehensive diagnosis steps and advance treatment methods.

 

The Importance of Good Nutrition For Individuals in Recovery

Negative Health Effects of Substance Abuse

The negative health effects of substance abuse (be that substance drugs or alcohol) are well documented. However one of effects that many people forget to consider are the negative effects that substance use disorders (SUDs) can have on nutrition. Many individuals suffering from SUDs have very poor diets and may even suffer from malnutrition.

When entering recovery for their SUD, many recovery units will focus on emotional and spiritual recovery, rather than on physical and nutritional recovery. However, to do so would be a very grave mistake. Returning to regular meal times and a focus on food can leave addicts in recovery experiencing weight gain that can leave them feeling unhappy and depressed, and could even cause them to relapse as a way of shifting their new weight. However recovery units that employ registered dietary nutritionists tend to have much higher success rates and provide a vital service to the addicts that use them.

Rehealth

To demonstrate the incredible effects these services can have, an intervention study called REHEALTH (The Recovery Health Eating and Active Learning in Treatment Houses) was trialled, and it was found that offering healthier food options, cookery classes and nutritional education, as well as independent nutritional support, not only lead to those within the program having lower BMIs, it also lead to positive behaviour changes across the board.

A study by Barbadoro et al. (2011) investigated the impact of a nutrition education intervention on the nutritional knowledge and behaviors of 58 alcohol dependent participants in an inpatient treatment facility in Italy. The authors found a positive correlation between the nutrition intervention and the participants’ knowledge of the relationships among nutrition, food, and health, stating that:“Alcohol dependent individuals are receptive to educational messages regarding nutritional health.” - Curated from http://www.rehabs.com/pro-talk-articles/hands-on-nutrition-interventions-for-addiction-recovery/

The importance of choosing nutritious food options should be emphasized as early as possible during the recovery process. This will encourage individuals in recovery to practice self-care and to take responsibility for their own health and rehabilitation. Nutrition intervention for those in recovery is very important, and whilst it isn't common practice in all recovery facilities, it certainly is massively beneficial.

About the Author:

Mel Goulding is a writer and former healthcare worker. She is sharing an article by  David A Wiss and Kristie Moore who explore hands on nutrition intervention for people who are on the road to good health. Read the full article at http://www.rehabs.com/pro-talk-articles/hands-on-nutrition-interventions-for-addiction-recovery/

 

Paleo: 5 Reasons You Should Try It

While it might not “break the internet” the same way, there’s still a lot of talk about the emerging Paleo community. I started incorporating Paleo recipes into my life about a year ago. Here are the reasons the average person, like me, ought to give it a go:

1. It’s not as expensive as you would think.

Recently I went off a long, strong Paleo kick for reasons of convenience due to a hand injury. Even though I didn’t go crazy buying processed food at the grocery store, I still picked up a few items here and there that were easy to make—and easy to open! My weekly grocery bill was about $15 to $20 more expensive than usual.  You’d also be surprised how many meals you can get out of a cart with fruits and vegetables.

2. Short on time? No problem.

Paleo eliminates processed foods, but allows a wide variety of wholesome vegetables and fruits (among many, many other things) to choose from. I like to think since you’re “limited” on ingredients, you’re emancipated from a lot of processed easy-eating meals. Time management in the kitchen improves. If you’re eating fresh food, meal planning is inevitable—but a good thing. Paleo frittatas made ahead make hectic mornings a lot less stressful.

Some recipes are quick and easy to make, such as the two-ingredient breakfast pancakes. All you need to do is mash a banana, mix well with a beaten egg, and cook it in a pan—and it takes you all of 5 minutes. It would take at least twice as long to make pancakes from scratch or packaged batter. For me, the sooner I can eat breakfast, the better!

3. Got some free time? Get creative.

A few people in my life inspired me to try Paleo, and they all have one thing in common: they like to cook. More ingredient-diverse Paleo recipes introduced me to foods I never gave a chance, like beets. I’m eating more types of vegetables because I had to expand my palate. Many recipes are also vegetarian-friendly and conversely, you can eat (and modify as needed) many recipes out of a vegetarian cookbook. I can’t eat fish due to an allergy, but a glance at any Paleo fish recipe can make your mouth water (and mine break out in hives).

4. Apps? Yep, they’ve got that.

The popularity of Paleo means that technology needs to follow it. Paleo Nom Nom, Healthy Out, and MyFitnessPal are great tools to track your food. Realistically speaking not everyone has the time to track every meal of every day. I’ve done it in spurts with MyFitnessPal and even when I don’t use the app, I find myself more conscious of my intake. Paleo Nom Nom helped me tremendously when I need to know “yes/no” in terms of what was considered Paleo. There are tools, as well as a huge online community, that can give you feedback, recipes, and other helpful fitness tips.

5. Even if you don’t adopt it 100%, it’s worth incorporating into your life.

Fad diet? Nope! It’s not a fad, and it’s not a diet. It’s actually more considered a lifestyle, as opposed to a temporary (or permanent) set of rules and recipes. If you’ve ever seen the Paleo “lists” of foods and exclusions, it’s easy to see how it encompasses a life change.

Conclusion

Admittedly I don’t follow Paleo 100%. For me it’s more of 75/25. The 25% consists of going out and occasionally enjoying pizza, pasta, and trying other foods when I travel abroad. Compared to my diet before eating Paleo, that 25% reflects not only a fraction of what it used to be, but also dons the moderation factor. I enjoy food now, instead of binging. I stopped treating pizza like it’s my last meal on the planet. For those who are strictly 100% Paleo, I commend your commitment.

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. She is also the author of Medical Authorizations Made Easy, published in May 2015 on Amazon.com. Follow @sianbabish on Twitter.

Simple Tips to Take Care of Your Body

Take Care of Your Body

The quality of life is dictated by more factors, yet one of them stands up in the crowd – your physical health. However, this is when real problems occur. When most people are too busy to make money or care for their families, they inevitably fail to take care of themselves. They barely have time to exercise, not to mention about having the right meal. An entrepreneur will see this situation from a different point of view – there is no such thing as not having time. Instead, it is about priorities. If you truly want to take your body to the next level, start with your health. Luckily, these changes do not demand too much work, but just a little attention to small details. So, what should you be careful about?

Sleep

It is said that sleep is for the weak. On a different principle, sleep is also the reason wherefore so many people feel exhausted, tired, busy and overwhelmed. They have no clue what productivity means. When it comes to your physical health, sleep is essential. You need to maintain a healthy lifestyle, so having seven or eight hours of sleep every night is critical. No matter how often you hit the gym or what kinds of protein rich foods you take, one thing is sure – these things will not work if you do not sleep enough. Keep in mind that catching up on weekends will not work. Instead, it will only dazzle your internal system, so you will end up with even more problems in the long run. It goes without saying, but investing in a high quality premium mattress is one of the best decision you can make when it comes to improving your sleep.

Meditation

To some people, meditation is a trend. To many others, it represents an actual lifestyle. The best solution is somewhere in the middle. Meditation is not a trend. Instead, it can become your best friend in boosting your physical health. You only have to “waste” 20 minutes a day and the results will become visible in no time. All in all, the benefits of meditation will become obvious from day one. You will lose stress and increase your immunity. You will also lower the blood pressure, not to mention the exquisite sleep. This is the optimal way to disconnect from all your daily problems and concerns.

Tea

Tea can become your best friend. Tea is by far the best average for your physical health – apart from the water, of course. You do not need to suffer from a cold to have tea. Just remember that each type of tea has its own pros and cons. For example, the constant consumption of green tea will work on cognition and memory, especially in men. Green tea also boosts the metabolism and lowers the blood pressure. Got a bad smelling breath? Drink green tea. Every type of tea has its own benefits though. If you are not a huge fan of tea, consider at least investing in a masticating juicer and preparing yourself some natural drinks instead of coffee or soda. The long term effects for your health will be amazing.

Conclusion

In the end, you do not need to be a doctor or a specialist to get your body on track. Instead, pay attention to small details and make some small changes in your lifestyle. Everything else becomes easier at that point.

Author Bio

Veronica is the chief editor of Lava Reviews, bringing you the latest expert reviews and top ratings. For more expert reviews, check out Lava Reviews.

The Pre-Workout Ingredients You Need for 2015

Best Pre-Workout Ingredients

A top pre-workout supplement can provide you with the boost you need in order to conquer a workout, as opposed to simply getting through it. Pre-workout supplements are a terrific innovation, as long as they are formulated correctly. The trouble comes in when companies are more interested in your money than your results. Not all supplements are created the same. What’s more, not all supplements are based on proven research. Let’s take a look at the most researched and trusted ingredients that MUST be in your pre-workout supplement if you want to see serious gains. Don't judge a book by its cover, and don't judge a pre-workout supplement based on hype marketing. Analyze the label and make sure it contains the best pre-workout ingredients, in the correct doses.

ALPHA GPC

Recommended dosage: 150 mg per serving

Alpha GPC is a pre-cursor to Acetylcholine, a powerful neurotransmitter in the body that boots focus and cognitive ability, making it an excellent pre-workout supplement. More importantly, it has been shown in a variety of studies, such as this one from the Journal of the International Society of Sports Nutrition, to effectively and dramatically boost levels of growth hormone in the body. Human growth hormone is essential for increased recovery time and lean muscle gains.

VITAMIN B12 (Methylcobalamin)

Recommended dosage: 500 mcg per serving

Vital for red blood cell formation and metabolic processing, Vitamin B12 is an excellent ingredient to look for in your post-workout supplement. Shown in this study published in the American Journal of Clinical and Experimental Immunology to enhance the muscle recovery process via an increased immune response, Vitamin B12 also helps to reduce fatigue and improve cognitive function. Be sure to look for the Methylcobalamin version of B-12 since the Cyanocobalamin version contains a cyanide molecule.

BETAINE

Recommended dosage: 2.5 grams per serving

Also known as Betaine Anhydrous, this amino acid is a powerful and effective ingredient to have in your arsenal before you hit the weights. As you can see in this study published in the Journal of the International Society of Sports Nutrition, those who supplemented with Betaine had a remarked improvement in power and performance.

When it comes to muscle growth, Betaine has you covered. Since it’s able to significantly increase your maximum workload, as demonstrated in this study published in the Journal of Strength & Conditioning Research, you will be able amplify your time under tension, resulting in greater levels of muscular hypertrophy. This benefit has been proven in several studies, including this one from the Journal of the International Society of Sports Nutrition, where subjects experienced a 10% increase in arm size and 4 pounds of overall muscle mass.

BETA ALANINE

Recommended dosage: 3.2 grams

You know immediately when your supplement contains this amino acid because of that flushed feeling you get in your face and neck. You’d be hard pressed to find a supplement without Beta Alanine since it hosts a number of performance benefits that you’ll find very useful.

When it comes to amplifying your energy, preparing you for an onslaught of sets, and allowing you to dominate the barbell, there’s nothing like Beta Alanine. A research study published in the Journal of Amino Acids investigated 15 published clinical trials results. In all 15 trials, Beta Alanine was proven to be a powerful ingredient that boosted overall performance during athletic activities.

Once in the body, Beta Alanine is broken down into Carnosine, which is a proven agent that increases strength and endurance while allowing for greater levels of hypertrophy. These benefits have been demonstrated in several studies including this one published in the Journal of Medicine & Science in Sports & Exercise.

CAFFEINE

Recommended dosage: 200+ milligrams per serving

You’re certainly no stranger to caffeine. This morning requirement has been shown to significantly increase mental and physical exercise performance, as demonstrated in this study from the Journal of Science and Medicine in Sport. It’s also an excellent fat burner, as you can see in this study from Europe PubMed Central.

CITRULLINE MALATE

Recommended dosage: 6+ grams per serving

This non-essential amino acid can efficiently boost your endurance and performance while acting as a powerful recovery agent. Muscle soreness post-workout is caused by a build-up of lactic acid, as well as a collection of micro-tears in the muscle itself. This same soreness can easily stop you from reaching your full potential during your next workout. This is where Citrulline Malate comes in.

According to a study published in the British Journal of Sports Medicine, Citrulline Malate efficiently eliminates lactic acid build-up while supporting an effective post-workout recovery process. This ingredient also increases the release of L-Arginine. Proven to provide an insane pump during exercise, L-Arginine is important for increasing endurance and nitric oxide production, as shown in this study published in the Polish Heart Journal.

CREATINE MONOHYDRATE

This bodybuilding classic is well supported with over 200 positive published studies, trials, and reviews to its name. Able to be taken any time of day, ensuring your Creatine levels are high pre-workout is essential for optimal performance. Creatine Monohydrate increases your body’s preferred source of fuel: ATP. As you can see in this study published in Journal of Applied Physiology and this study from the Journal of Science and Medicine in Sport, more ATP equated to greater levels of strength, endurance, and performance. One very notable research review published in The Journal of Strength & Conditioning Research studied 22 scientific studies and clinical trials where subjects supplemented with Creatine Monohydrate before high intensity exercise. The review showed that across all studies, the average increase in strength was 14%!

BIOPERINE®

Recommended dosage: 5 mg per serving

The last ingredient that you need in your post-workout supplement is Bioperine®. This patented ingredient is the glue that ties all these other ingredients together. A derivative of black pepper, Bioperine® has been shown in this study published in the Journal of Nutrition Research to be able to enhance the absorption and assimilation of any supplement that it’s taken with. It’s effectively a turbo boost for your supplement.

CONCLUSION

Any company can hide behind a proprietary blend and make big claims with bright and flashy labels. Remember that a proprietary blend is an easy way to cheat you out of money and results. Go with a supplement that proudly displays how effective it is. Jacked Factory's Pre Workout ALTIUS is the best pre workout currently available. It is naturally sweetened and it also contains every single ingredient that was reviewed. Best of all, each ingredient is present in its proven clinical dosage. Free of artificial dyes, fillers, and sweeteners, ALTIUS is raising the bar in the supplement industry. With ALTIUS, you know exactly what is in every scoop and you can feel confident that each dose is primed to bring about new levels of strength and muscle.

 

Natural Alternatives For Diabetes and Other Health Challenges

Natural Alternatives for Diabetes and Other Conditions

In this episode of the Outside Health and Fitness podcast I am excited to bring you my conversation with Christina Major. We discuss her approach and natural alternatives for diabetes, high cholesterol and high blood pressure. Through her site, she helps people make changes to their diet and lifestyle to manage their health without medications.

On Today’s show you’ll discover....

• ...a natural way to approach managing type 2 diabetes, cholesterol and high blood pressure,


• ...how easy it is to start exercising and impact your health (even if you’ve been sedentary up until now),


• ...and how to make healthy diet changes without depriving yourself of the foods you love!

I also review Every Body Walk, a really cool app for walkers that can help you keep track of steps, time and calories.

call the show: 207-370-9797

email: sws0926@gmail.com

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Last week, we talked about how a principle used in high altitude mountain climbing relates to the decisions we make during our adventures. Making better decisions in the backcountry means keeping this guiding principle in mind. If you missed that episode check it out and get all caught up!

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29 Million People with Diabetes in the US

The CDC estimates that there are 29.1 million people in the US with diabetes; almost 10% of the entire population! High cholesterol and high blood pressure are more common than ever and to deal with all of this many people find themselves on a matrix of medications. One helps with the cholesterol but contributes to the diabetes and the one you take for that makes your blood pressure soar. It can be a vicious cycle. Christina Major discovered how to reduce her cholesterol without medications and now helps others find natural alternatives for diabetes and other conditions through her site Crystal Holistic Health.

About Christina Major

Christina Major is a Holistic Nutritionist, Herbalist, Nutrition and Lifestyle Coach, professional health and nutrition speaker and owner of Crystal Holistic Health Consulting. She is a published diabetes author and has created programs, virtual grocery store trips, home study programs, and is a host of a the Health Guardian Angels Weekly Support Group.

She was featured as the National Association of Professional Women, VIP Woman of the Year 2010 and speaks both locally and nationally through dozens of live events and teleseminars, sharing the wealth of healthy living. She can be seen on various tv programs talking about health and diet.

How did Christina Get Interested in Helping People?

At the age of 24 Christina found out that her cholesterol was high. Her doctor wanted her on medication but Christina wanted to find another more natural approach. Through diet and exercise she was able to bring her cholesterol down. This excited her and caused her to want to learn more. Through her education she found that her metabolic type was very fast and that was a factor in her initial issue.

How did exercise play in a role in her improved cholesterol?

Exercise caused Christina's body to use up fat and provide a better hormonal balance. She used up the cortisol stored in her body which had helped trigger the insulin production and caused the fat storage. Once she had that down to a really low level her body released the excess fat.

Exercise doesn't necessarily increase your metabolism, what it actually does is help you move closer to normal. Many of the foods you eat and the lifestyle you lead (if you're sitting around with low activity) is not what your body was designed for. Your body was designed to be up , active and eating natural food. Anything opposite of that is repressing your metabolism.

Helping Other People

Christina was encouraged to get out and help others, people in her situation, that didn't have the option and were on medications. People don't want to be on medications, it's a vicious cycle where one medication causes issues that require additional medications. People want natural alternatives to diabetes and other conditions.

Recommended Exercise

If you haven't exercised in a awhile one of the best things to do is to go for a walk. Walking is an outstanding exercise because it strengthens your muscles and tells your fat cells to go to sleep. Fat cells also produce insulin which suppresses leptin, the hormone in the body that tells us we're full. Exercise changes all of that. As you start walking more, you want to do more, to get outside and have fun. If you are a diabetic who has foot issues Christina recommends swimming to get active without having to put pressure on your feet.

Follow Christina On-Line

Crystal Holistic Health

Crystal Holistic Health on YouTube

App Review Every Body Walk

I love this app because it's simple, tracks your steps, time and calories. It maps your walk and lets you share your progress with your Facebook and Twitter friends. Best of all it's easy and free!

Get Every Body Walk for the iPhone!

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How to Encourage Your Kids to Eat Better

By Sarah Juzar

Establishing Healthy Habits

If you have kids in your house, you're most likely all to familiar with requests for junk food. Treats like candies, chips, burgers and sodas re just some of the favorites you might hear requests for. Some kids just cannot get enough of these things, and as concerned adults, we tell them not to ruin their appetites. But saying no to junk food and eating healthy is more than preserving your appetite. Healthy eating is important for growth, learning and so much more in children. For many kids eating a well balanced and healthy diet begins with parents teaching and establishing habits to include healthy foods containing plenty of nutrients.

It's important to know about vital nutrients and why being nutrient deficient is especially harmful for kids. Junk food becomes a lot more common during the summer but is something to watch out for year round. Most junk foods don't contain enough of the following vital nutrients to help ensure optimal health. While it's important to talk to your kids about practicing moderation with regard treats like, soda, candy and ice cream it's equally important to help them eat a balanced diet including the following.

Vitamin B

A Vitamin B deficiency affects multiple organs with multiple systems simultaneously and it can be a very serious problem for kids.

Common Symptoms inlcude:  Nausea, Vomiting, Bad breath, Indigestion, Constipation, Eye Fatigue, Skin Inflammation, Skin Sores, Skin Cracks

Doctors and nutritionists will tell you that Vitamin B is necessary for a child’s mental well being. Many doctors recommend a vitamin B rich diet to improve mental clarity and learning in children.  Naturally sources of vitamin B are best and can be found in foods such as fish, meats, milk and yogurt.

Iron

If your child consumes large amounts of soda or candies, then you need to consider the impact those treats can have on Iron. Being low on Iron is particularly harmful for children. Iron deficiency can show up as anemia, a change in pallor or lethargy.  In a recent article by Thilaka Ravi he refers to an Australian study showing the positive impact Iron supplementation can have on children.

 

To understand the effects of iron supplementation, Australian researchers conducted an analysis of 32 studies including 7089 children mainly in low- and middle-income countries. Anemic children who received iron supplements had higher cognitive scores than children in the control groups (9 studies with 2355 children). They also showed substantial improvement in IQ scores and other cognitive tests. Children who received iron supplements were also slightly taller for their age and had improved weight-for-age compared with children who did not.

Read more: Anemic Young Children Taking Daily Iron Supplements are Smarter, Taller 

Common Symptoms of low Iron: Anemia, fatigue, lethargy, pallor and poor appetite

Sugar high diets, especially contribute to the loss of iron from the body. Additionally, a lack of  meat, milk or fruits can also lead to low levels of iron. Iron deficiency contributes to low haemoglobin being present in the body as a result,  many doctors, stress the importance of eating a weell balanced diet that includes vegetables and fruits to help build restore iron levels.

Carbohydrates

Your body needs carbohydrates in order to work or function properly. Carbs are the fuel for your body's engine. A diet deficient of carbohydrates can produce excess fatigue, and even weaken the immune system. Without sufficient carbohydrates your body has trouble healing wounds and can have problems fighting disease.

Common Symptoms: Weight loss, fatigue,weakened muscle and vulnerability to sickness

Vitamin D

Vitamin D plays a vital role in bone health and is key for proper growth in children. Vitamin D performs various functions in the body, such as modulating cell growth and boosting immune function.

Common Symptoms of low vitamin D: Bone pains, impaired growth, dental deformities

Foods such as fortified milk and breakfast cereals are rich in vitamin D. Though the best and most direct source of Vitamin D is the sunlight, it is important to maintain foods containing this vitamin during the winters.

Help educate your kids on proper nutrition and the importance of eating a well balanced and healthy diet. A diet that includes the vitamins and minerals young bodies need to grow, learn and be optimally healthy.

Author Bio:

Sarah Juzar is a blogger who usually writes about health related topics. She also writes for different health related brands.

6 Power Foods For Runners And Joggers

By Erik Smith

Be a Successful Runner

Being a runner requires not only passion, but stamina, muscles and determination. Running is a very athletic routine that requires training and programming. Some people think that they can run like other athletes by working out daily.

In order to be a fit and successful runner, one must have a good sleeping cycle and regular workout sessions. It is also important to eat the right kinds of food to develop muscles and have enough energy. In this article are some of the best foods that can be eaten by runners and aspiring runners to stay fit and healthy.

Tips When Finding Good Food Sources

Many believe that they will get leaner faster if they don't eat much. The truth is, for one to develop muscles fast, it is essential to eat real foodstuffs. Avoid artificial goods and stick to naturally-produced products. They have lesser preservatives and have more nutrients that are needed by the body.

Eggs

Eggs are often blamed for their high-caloric level but little do people know that eggs are good, too. Even if you remove the yolk, which is the part often blamed for cholesterol, you can reap lots of essential nutrients. One of them is protein. Protein makes people feel fuller and helps develop muscles.

Bananas

Bananas can provide lots of benefits, too. They provide Vitamin B, which is essential to the blood cells. Bananas can also enhance the memory and improve one's stamina. People can eat bananas instead of drinking coffee, especially those who want to live caffeine-free.

Carrots

Carrots are well-loved by health conscious people and runners may love them, too. They are rich in Beta-carotene and Vitamin A. Beta-carotene helps keep the heart healthy, while Vitamin A improves the eyesight. You surely wouldn't want to trip on the road with other runners. Having clear eyesight is indeed a great benefit.

Ginger

For those experiencing motion sickness, ginger can help a lot. Some runners experience dizziness after running for a long time. It would be great to have a small thermostat with ginger brew for a relaxing drink after running.

Soy Milk

Those who don't like drinking ginger tea may opt for soy milk. It can be served hot or cold, so it can be enjoyed anytime. Runners can drink soy milk to boost their energies and keep their bodies fueled.

Water

Nothing in the world can replace the benefits of water in the body. It is also considered food for the body because it nourishes the cells with oxygen. Re-hydration is crucial for runners because they sweat a lot. Seventy-five percent of the body is made up of water, thus, there is nothing else better to replace it with.

These are just some of the best foods for runners and soon-to-be runners. It is best to keep in mind that a professional dietitian or a doctor can help a lot in creating an effective diet plan. As health experts, they can provide you great suggestions on what super foods you should eat daily.

Author Bio:

Erik Smith is fitness enthusiast who loves to write about health and exercise on his blog here. You will learn how to build muscle, burn fat, and learn more about the foods you should be eating to live a healthy life.

Easily Create Your Own Healthy Vitamin Water

By Chelsea Sawyer

A lot of folks nowadays are making changes to improve their health; some efforts are subtle, and then there are those which are big, drastic changes prompted by the seriousness of looming health risks. But both small and huge efforts can go a long way in strengthening the body and its natural defenses.

Drink More Water

One of the easiest things that a person can do to improve their health is to drink more water. Water is perfect for detoxification, and although it’s devoid of essential nutrients, it’s an element that effectively supports body functioning. Go without water for a day or two and vital organs (kidneys) can shut down, which then can lead to extreme pain and permanent damages. So drink lots of water because not only is it refreshing, but it truly does benefit the body in a multitude of ways.

But if you find water a boring choice of beverage, you do not always need to take it in its plain form. Nope, you don’t need to add concentrated juice mixes to it (which, by the way, have a lot of sugar and artificial ingredients), but rather, natural ingredients that you can still actually use afterwards for soups, salads, etc.

Water Bottle Infusers

Vitamin water is all the rage these days; it’s very easy to make and it truly is a refreshing, organic drink. People have different ways of preparing it but the most convenient way of making vitamin water is with the help of an infuser water bottle. This nice little tumbler has a compartment that holds all the ingredients used to infuse the water so you can easily drink your beverage without having to worry about “accidentally” eating the ingredients as you’re trying to quench your thirst.

You can put all sorts of ingredients in your water bottle infuser — from tea leaves, to chopped fruits, to herbs and vegetables. Whatever your health concerns may be, you can easily find the right mix of ingredients to target them. Recipes are available online; everything from detoxifying vitamin water, to morning “juices,” to conditioning and cleansing water recipes that can even be used as a facial mist or toner – all these can be found through different online sources.

Don’t waste money on flavor-infused vitamin water products sold in stores (which are actually often overpriced). Just get yourself a flavor infuser water bottle and make your own. This special tumbler is safe to put in the fridge, and compact so you can take it anywhere and easily have a drink to boost your health.

About the author:

Chelsea Sawyer is a certified health coach who has been helping many people in changing their behaviors in order to keep them focused on achieving their health and fitness goals. With great passion for writing, her hobbies include reading, writing as well as sharing helpful techniques on topics like losing weight, achieving a healthy lifestyle through physical activities as well as through proper diet and way of eating. She sometimes visits sites like http://www.infuserwaterbottles.com/ to enhance her knowledge about the health industry.

How to Dominate Your Diabetes with Daniele Hargenrader

In this episode of the Outside Health and Fitness Podcast I'm excited to bring you my conversation with Daniele Hargenrader the diabetes dominator. If you have diabetes, know someone with diabetes, or are concerned about being pre-diabetic you're going to want to listen to the information that Daniele shares on the show.

Today you'll learn:

• How to modify your diet;


• How to change your mindset;


• and how staying active and fit will help you dominate your diabetes

In today's outside sports segment we’ll take a look at how diabetics can benefit from starting a walking program and what special considerations you’ll want to think about before you get started.

Call the Show! 1-207-370-9797

Support Outside Health and Fitness

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About Daniele

Daniele Hargenrader, aka the Diabetes Dominator, is a nutritionist, health coach, and certified personal trainer. She helps diabetics, pre-diabetics, and individuals from all walks of life and from any location around the world to think, eat, and move in ways that allow them to achieve a quality of health and quality of life they previously thought unattainable.

She has been quoted in Diabetes Forecast Magazine, featured in the Philadelphia Inquirer, and presented at Fortune 100 companies teaching people how to live the life they imagined through optimal health. She owns a health and wellness coaching business with her husband, and runs thediabetesdominator.com website which is a source of inspiration and information dedicated to showing people that they can take charge of their own health despite what they may have been led to believe.

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How did Daniele get so passionate about helping people with diabetes? (4:35)

At eight years old Daniele was diagnosed with type one diabetes. She developed a binge eating habit and she began gaining weight. Throughout her teens and into her early 20s she was obese weighing well over 200 pounds.

Her hemoglobin A1c levels were 13.5% almost double what is recommended for diabetics. After years of living that way she realized that she was slowly killing herself.

She began exercising, changing her diet and slowly transformed her body. During this time she developed an extreme passion for cooking.Her passion for cooking grew into her becoming a professional chef. She began working with people to help them eat healthy and wanted to provide fitness advice as well so she became a personal trainer.

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How does Daniele help people who come to her feeling hopeless about their situation? (10:00)

The majority of people who come to see Daniele initially feel hopeless and overwhelmed. Many of them are tired of having blood sugar levels out of control. They are frustrated having tried everything without being able to fix the problem of fluctuating blood sugar levels.

One big challenge is that a lot of the medication diabetics are on promotes fat gain which leads to a vicious cycle. The more fat you have the more insulin you need which leads to more fat. This vicious cycle creates a hopeless mindset.

Additionally, a lot of the information out there,even from reputable organizations, is feeding into this hopeless mindset. Especially for those people with type two diabetes who are told that it's irreversible. Danielle has helped many people completely reverse their situation. She has helped them get to a point where they no longer need to take medication and their blood glucose levels are steady again.

Danielle likes to give her clients another view of their situation and show them that it's not hopeless. She helps them shift their mindset from feeling they have no control over their health to understanding they do have control.

There are actions you can take to gain control. (12:25)

It all starts with that mindset shift from "it's all on somebody else too it's all on me".
There are very few things in the world today that you can really control except for your health.

[cryout-pullquote align="right" textalign="center" width="33%"] "When you have your health, it's the foundation of everything that is happiness and you find that feeling spreads across every part of your life." - Daniele Hargenrader [/cryout-pullquote]

What about people who are pre-diabetic?(18:55)

There are millions of people who are prediabetic and the majority of those people don't know anything about it. The challenge is the symptoms of diabetes don't always manifest themselves in a way that you realize something is wrong.

Unfortunately, it can take months or years for the symptoms to become so bad that you actually go to the doctor. It's really about being aware. Prediabetic's have the most control and the upper hand in the situation. Because you're not there yet there are changes you can make to reverse the situation. While it doesn't take long, it does take commitment.

It makes sense to get yourself checked at least once a year, if not twice a year, to determine whether you're prediabetic. If you are prediabetic, take action right away to change your diet, and be more active.

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The Diabetes Dominator Quick Start Guide (13:55)

Daniele has written a PDF called "Eight Actionable Steps You Can Take Right Now"  and it's available as a free download. The download not only includes important information but also real actionable steps you can take.

Here are a couple easy examples:

Drink Water (14:45)

A simple, easy and effective action you can take is to make sure you drink enough water. Drinking enough water can make a huge difference in your diabetes control.

If you are constantly dehydrated your body not only needs to deal with the issues caused by your diabetes but it also has to shut down other systems to compensate.

A lot of people understand how important it is to drink enough water however knowledge without action doesn’t do you any good. You should be drinking half your body weight in ounces of water every day.

The base of health is water so this is the most logical place to start. Drinking enough water is easy, it’s free and all you really need to do is take action.

Track What You Eat (15:50)

The next action step is to keep a food journal. MyFitnessPal, which is a free application on any smart phone or website, is an outstanding tool to help you keep track of the food you eat.The food database on MyFitnessPal is vast.

Why track your food?

It’s important for you to create some data points so that you know where you’re going. If you don’t know how many calories or cards you’re eating per day it’s something you will need to know in order to move forward.

When you start keeping track of what you’re eating it can be a real surprise. It’s amazing to see all of the additional things you’re eating that you forget about throughout the day. The majority of people can’t remember all the things they eat.

It's SAD (21:15)

A big part of the problem is the Standard American Diet. (SAD). Unfortunately, even the recommendations found on the food pyramid, put out by the USDA, are not helping those with diabetes. Many of those recommendations are actually making the situation worse.

Many of the processed carbs recommended in the pyramid are the very things that are putting people in this prediabetic state.

Changing your diet (22:50)

Processed carbohydrates

One thing that is causing problems for people who are pre-diabetic is processed carbohydrates and packaged foods.

Here are some examples of processed carbohydrates:

• Bread


• Bagels


• White rice


• Pasta


• Cookies


• Donuts

One type of bread that Danielle does recommend is called Ezekiel bread. Ezekiel bread is sprouted whole grain bread.

Milk and Dairy

A lot of people are still convinced that they need to drink 2, 8 ounce glasses of milk everyday to have strong bones. Unfortunately that's just an old wive's tale. The human body was not meant to process the enzymes that are in milk. Milk is also a high glycemic index carbohydrate. It's not a healthy food.

Juice

Soda or juice whether it's sugar, sugar-free, contains aspartame or other artificial sweeteners are not good for you. Aspartame, for example, turns into formaldehyde once it hits your system. It builds up in your cells and over time creates an acidic environment where things like cancer can grow very easily.

If you are making your own juice from real fruit in a blender, that's fine. It's the bottled or boxed juices on a shelf that you should be leery of. Once the juice has been pasteurized it's been heated to a point where all of the nutrients from the fruit are gone.

What should we add to our diet? (29:15)

One of the very best things to add to your diet are fresh vegetables. You should be eating a pound of vegetables everyday. There are many healthy micronutrients and phytonutrients in vegetables.

It's also important to include fruits in your diet. 2 to 3 servings of fruit a day is fine. Fruits also contain micronutrients and they're not high glycemic. While there are a few high glycemic fruits like watermelon and bananas eating them in moderation Is generally fine.

Exercise (32:20)

How much exercise per day or per week is recommended?

It really depends on the type and the intensity of exercise that you'll be doing. Important to know that everybody is different.

If you're just starting out, a leisurely walk around the neighborhood is great. walking is a great exercise. But if you're going to walk at a leisurely pace 45 minutes to an hour 3 to 4 times a week would be recommended.

If you're doing heavy weight training or Zumba or high-intensity interval training three times a week at 30 minutes would be a great. It's really a very individualized thing and it depends on how your body reacts to the exercise, the intensity, and what type of exercise you enjoy.

Three days of exercise a week would be considered a minimum. On the other hand it's not recommended to work out seven days a week either. Overtraining can also be a problem.

It's really important for you to find something that you enjoy. There's some sort of exercise out there for everyone to enjoy. If you don't enjoy the type of exercise you're doing right now find something else.

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Find Daniele On the Web

Follow Daniele on-line and keep an eye out for her new eBook. 

• Daniele's website Diabetes Dominator


• Twitter


• Facebook

Get Your FREE Copy of Daniele's

Diabetes Dominator Quick Start Guide

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Walking For Health (39:00)

[caption id="attachment_4141" align="alignleft" width="199"] Walking in Central Park[/caption]

Danielle shared some really awesome advice and tips on the show today and I love what she said about taking action. It’s so important to get up and get moving and one of the best exercises for diabetics is walking.

Walking is easy, quick and you can do it virtually anywhere. More importantly walking provides some outstanding benefits like:

Improved glucose control.

When you are moving and exercising it helps your muscles absorb blood sugar, preventing it from building up in your bloodstream. Best of all, the effect can last for hours or even days! Making walking a regular part of your routine is essential for continued blood glucose control.

Better cardiovascular fitness.

Because people with diabetes are at increased risk for heart disease, it’s really important to walk and enjoy other forms of cardio fitness.

Weight control.

Regular walking burns calories; this can help control weight, which in turn can reduce other health risks.

It is important to check with your doctor before you start walking or any exercise program to be sure you get his or her thumbs up. One final word for diabetics to consider is foot health.

Blisters, or breaks in the skin of the feet can be hard to detect for diabetics since foot numbness is a common symptom. If you are concerned or prone to foot issues ask your health care provider for alternative options.

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The Bikini Chef

In this episode of the Outside Health and Fitness Podcast I am so honored to have Susan Irby, also known as the Bikini Chef on the show. Susan is an Award-winning TV and Radio Host, She’s a Best-selling author, and creator of The Bikini Chef and hosts The Bikini Lifestyles Show on Talk Radio 790 KABC and she’s interviewed some of the top names in health and entertainment like Wolfgang puck, Denise Richards,  rock star Gene simmons, comedian Bill Engval and many more. On today’s show  Susan was kind enough to share some great tips for creating healthy meals at home even if you’re like me and you’re  all thumbs in the kitchen!

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About Susan

Susan Irby is best known as "The Bikini Chef" and she hosts "The Bikini Lifestyles Show" on PBS TV and Talk Radio 790 KABC. She is also a best selling author with nine health and nutrition books available.

Susan is an amazing interviewer and has had some very notable celebrities on her show including Wolfgang Puck, Gene Simmons, Bill Engvall, Venus Williams, among others.

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How do you make "healthy food" taste good?

People have a perception that healthy food is bland and boring but it's really not true. There are things you can do to "spice it up" and help healthy food come to life and taste great. Take those old spices down from the shelf, go buy some new ones and incorporate those into your foods. Additionally, fresh herbs and citrus flavors are great ways to add to the flavor of the healthy foods you make.

What else do you have in the cupboard that can help you get fit and healthy?

While you are using the spices to make your healthy food taste great why not grab those bags of refined white flour, corn meal and sugar to help with your weight resistance? Rather than eat that stuff, Susan incorporates them as weight resistance to get in a little weight training in the kitchen.

Is there help for someone who doesn't know their way around the kitchen?

Absolutely! The first step is to fight the urge to go to the fast food restaurant or select prepackaged and heavily processed food for meals. Get used to going to the refrigerator and get in the habit of "doing it yourself".

Don't put too much pressure on yourself. The worst thing that can happen is it doesn't come out good, you give it to your pets as a snack and you try again. Start with something easy like chicken breast, boneless pork chop or fish. These are easy to make and all great sources of lean protein.

For chicken or boneless pork chop:

• Preheat the oven to 375 degrees


• Cover a baking sheet (cookie sheet) with aluminum foil


• Put a little bit of Olive oil on both sides


• Add some seasoning (based on what you like such as blackened or lemon pepper) on both sides.


• Put it in the oven for about 20 minutes and you're all set.

Put together a simple salad and make your own vinaigrette to round out your healthy meal.

How to make your own healthy salad and vinaigrette.

Making your own healthy salad is easy. Many supermarkets now offer bags of mixed greens which can easily be the base for your healthy salad. Next, you'll want to blend your own healthy vinaigrette to add flavor.

To make your own vinaigrette:

• Use 2 parts balsamic vinegar to 1 and 1/2 parts olive oil


• Squeeze in some fresh lemon


• Add cracked black pepper


• Add a pinch of salt


• Whisk it together

Add the vinaigrette and toss it with your mixed greens.

Remove the pork chop or chicken from the oven and slice it up. Add it to the plate and you have a  very easy, tasty and healthy meal.

Once you're comfortable you can begin making variations and adding to the salad.

Are there particular foods that you recommend staying away from, in order to eat healthy?

For the most part, stay away from breads. Susan has a bikini diet coming out that spells out in detail what her recommendations are. In general, Susan recommends fresh fruit, fresh vegetables and lean protein.

What about eating a healthy breakfast?

Breakfast can be tricky because a lot of traditional breakfast foods are loaded with carbs. There are alternatives though and fresh fruit, quinoa, greek yogurt and other healthy breakfast foods can help.

Frittata

Another excellent breakfast option is a frittata, which is like an open face omelet. A frittata is easy to make as well!

• wisk some eggs together


• add diced bell pepper


• add some pancetta


• add some diced fresh mint leaves


• add a little red or white onion


• even add some asparagus tips

Wisk all of this together and put it in the omelette pan. Just don't flip or fold it and you'll end up with a really tasty and healthy breakfast.

Avocado and Egg

Take 1/2 of an avocado, scoop out the seed and a bit of the avocado. Put in one whole egg and top it with paprika, cayenne pepper, or cumin. Bake it in the oven for about 15 minutes, take it out and enjoy it with some fresh salsa for a healthy breakfast meal.

Smoothies

Another good option for breakfast is to mix up some fresh fruit smoothies.  Susan has several great recipes on her site including the very popular Kale Mock Tail!

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The Bikini Body Challenge

Susan's 30 Day Bikini Body Challenge can help jump start your weight- loss, fitness and healthy lifestyle. it starts with two days of fresh raw vegetables and then followed by the cleanse drinks with 25 days of a healthy eating plan. The bikini chef diet follows the challenge to become your new healthy way of life. It also includes workouts as well as healthy nutrition ideas.

Body Weight Training

Cardio is great but body toning is also very important. Runners, cyclists and anyone doing lots of cardio still need to include some strength training and core work. Having a good balance between cardio and strength training is important.

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Follow Susan at Thebikinichef.com and you'll find...

• ...her podcasts


• ...her programs


•  ...kitchen exercises


• ...The Bikini Diet Plan


• ...fresh frozen meals (non GMO!) "Skinny Cuisine"


• ...Free recipes


• ...Free content and articles

Get Susan's Books

 The $7.00 a Meal Pressure Cooker Cookbook -

The $7 a Meal Quick and Easy Cookbook: 301 Delicious Meals You Can Make in 30 Minutes or Less

The $7 a Meal Healthy Cookbook: 301 Nutritious, Delicious Recipes That the Whole Family Will Love

The Giant $7 a Meal Cookbook: 701 Inexpensive Meals the Whole Family Will Love

Boost Your Metabolism Cookbook: Fire up Your Diet for a Fit and Firm You

The Complete Idiot's Guide Quinoa Cookbook

The Substitute Yourself Skinny Cookbook: Cut the Calories, Keep the Flavor with Hundreds of Simple Substitutions!

Pressure Cooker: 50 Essential Recipes for Today's Busy Cook

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Please consider making a donation of any size to help support the show so that I can continue to bring you great content like "The Bikini Chef" each week. Thank you for your support!

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