LifeVantage / Protandim
Protandim by LifeVantage is a break through in science that is taking the world by storm!
Developed after 40 years of research, featured on ABC, NBC, PBS, in “The Wall Street Journal,” and described in CNN Chief Medical Correspondent Dr. Sanjay Gupta’s book, “Chasing Life,” and available exclusively through LifeVantage, our breakthrough product is specially formulated to fight aging at the source.
Nancy with CEO, David Brown & COO, Kirby Zenger
Watch this short video:
http://www.youtube.com/watch?v=KuMOPwnoyBo
Introducing a breakthrough in anti-aging. A breakthrough that can change your life and allow you to experience a life of health; a life of opportunity; a life of prosperity; and the freedom to enjoy the wealth you create.
ORDER NOW or Join my team athttp://www.mylifevantage.com/nancyleavitt
Protandim is the only supplement clinically proven to reduce oxidative stress by an average 40%, slowing down the cell aging process to the level of a 20 year-old.* While conventional or direct antioxidants can neutralize only one free radical molecule, Protandim triggers the creation of enzymes that can each eliminate over a million free radical molecules per second without being used up.
Watch this short video:
http://www.youtube.com/watch?v=KuMOPwnoyBo
True breakthroughs are very rare. In fact, many people live a lifetime without ever witnessing one. But significant discoveries change lives and true breakthroughs change the world. For example, when Thomas Edison invented the light bulb it changed lives, transformed the world, and altered the course of history.
At LifeVantage, we talk a lot about breakthroughs because we have one—not the “breakthough” many companies claim and market today. LifeVantage has a true breakthrough, a breakthrough that is real; founded and proven by science. And unlike other companies today, we can back up our claim. At LifeVantage, not only do we have our own version of the light bulb—a revolutionary breakthrough, a proven product, backed by science and poised to alter history—we have its inventor as well.
Dr. Joe McCord
LifeVantage Director of Science
Dr. Joe McCord is the scientist behind our breakthrough product, Protandim. Dr. McCord is a world-renowned scientist, pioneer of Free Radical Biology, and discoverer of the anti-aging enzyme Superoxide Dismutase in 1969. He received the Elliot Cresson Medal from The Franklin Institute—awarded to distinguished inventors and scientists, putting Dr. McCord in the same company as Pierre and Marie Curie, Alexander Graham Bell, Orville Wright, and Henry Ford.
And just like Protandim is unlike any other anti-aging product, Dr. Joe McCord is unlike any other doctor or scientist. He has devoted his life to the study of free radicals, their role in aging and the many problems associated with aging, and he is recognized by the world as an expert in anti-aging.Now this breakthough can change your life.
Need more proof? Go to http://www.pubmed.gov to view clinical peer reviewed and published research or click here!
Your HEALTH is your WEALTH,
Nancy Rogers Leavitt
612-840-1008
Nancy at a Lifevantage Event
October 10, 2011 at 7:25 pm
I have a new “coaching” program that I launched a few weeks ago!
Nutrition/Weight Loss/Attitude Design and Daily Coaching!
Live 1 on 1 daily coaching (M-F) via ph and on-line with GUARANTEED results!
$250 /per week with a 10 week minimum commitment.
Implement workout sessions (in my studio) WITH THIS PROGRAM for only:
2 sessions plus program: $350/week.
3 sessions plus program: $400/week
5 sessions plus program: $500/week
**a 10 week minimum commitment up front.
Call now… limited time/space available!
You will get the body, and the knowledge to maintain it, the rest of your life!
To your success~
Nancy Rogers-Leavitt
612-840-1008
July 6, 2011 at 12:38 pm
Even Mommies need a “time out”! Don’t wait for another day to go by without having your own personal trainer!
Now offering “Mommies Get Fit Bootcamp”!
10 40 min. sessions for $90 when you have a group of 3 or more. This price also includes internet coaching and telephone conferencing.
Call now for details: 612-840-1008
To Your Health~
Nancy
June 20, 2011 at 7:13 am
I would like to recommend this site www.DesiWilliamson.com to order his latest book!
“Where There is a Will, There is a Way”
You will be inspired~
Blessings,
Nancy Rogers-Leavitt
June 13, 2011 at 3:23 pm
I have a really sweet personal training studio set up and plan to RE-launch FIT 4 EXCELLENCE TRAINING!
View my bio on the “about page”…. 20+ years of experience.
I am training at 1/2 price (Reg. 80/hr, NOW $40/hr) to get started with clients. (packages of 10 sessions $400)
**ONE FREE SESSION FOR EVERY PERSON YOU REFER THAT BUYS A PACKAGE OF 10**
I plan on hosting boot camp classes in our neighborhood (Package of 10 classes for $100)!
I will do small group personal training 2-3 people for only $75 per hour (packages of 10/$750).
I would really appreciate any word of mouth advertising you could do for me!
Thank you!
–
Nancy Rogers Leavitt, B.Sc., C.P.T.
www.Fit4Excellence.com
Call for a FREE consultation:
612-840-1008
April 11, 2011 at 11:39 am
Welcome to my blog! Get to know me and what my blog has to offer YOU:
23 years of experience in the nutrition and fitness industry,
B.Sc. in education and coaching from USD
Dr. of Naturopathy Candidate
Certified Personal Fitness Trainer (ACE)
Certified Group Fitness Instructor (ACE)
Certified Pilates Instructor (AFAA)
Certified Sports Nutrition
Certified Weight Management
Certified Anti-Aging Specialist
Certified Practical Yoga for Personal Trainers
Certified Post-rehab Specialist
Certified Pre-Post Natal Instructor
Certified CPR/First Aid/AED
Former Official Spokesperson for nutrition and fitness of the NAFL (North American Football League)
International speaker/presenter, teacher, & trainer in nutrition, preventative health and fitness
Former Mrs. MN Fitness
Former Mrs. American Fitness National Bronze Medalist
Former owner of personal training studio, “Genesis Fitness”
Professional Business Consultant to Personal Trainers
Former owner of women’s gyms
Former Gymnastics club owner, coach, choreographer and judge
Ministry “Fit 2 Worship, Fit 4 Exercise”
Former “Life Group Leader” with our church
Author of a weight loss journal (yet to be published), “Journal 4 Excellence”
Founder & President of product development and research for Beyond Organic, LLC www.BeyondOrganicStore.com
President & Founder of Dr. Organics, Inc.
And the BEST credentials….
Wife of Matt , the love of my life, and
Mother of 4 amazing children ages 14, 11, 8, and 5 ! J
My passion in life is to love and encourage people; this begins at home, and extends to everyone that I am in contact with on a daily basis.
You can live your dream!!! I will support you in building a life of balance between mind, body, spirit and soul; and help you to be your OWN health advocate.
I look forward to working/blogging with you!! Stay tuned for my conference call support line each week!
To your health (which IS your wealth)~
Nancy J. Rogers-Leavitt B.Sc., C.P.T., Dr. of Naturopathy candidate
September 9, 2008 at 11:35 pm
Women, please make sure you are doing routine checks!!!
Have you heard of the Hoxey Cancer Clinic in Mexico?? If you know someone with cancer, please check this out…it is REAL !
September 10, 2008 at 12:47 am
We are super excited that our MN Thunder (pro soccer) team won Sat. night (3 – 1) to advance to the playoffs!! We are proud sponsors of the MN Thunder and have become friends with Kevin Friedland, #6…he is my son’s hero! (not to mention the sweetest and most polite young pro athelete EVER) 
Check out www.mnthunder.com
Come support the THUNDER, Sunday Sept. 28th at 5 pm!!!!!
GOOOOOOOOOOOOOOOOO THUNDER!!!!!!!!!!!!!!!!!
September 22, 2008 at 9:02 pm
If your goal is to pack on more muscle, a lot of people get too caught up in what I call “super-isolating” their muscle groups. I’m talking about exercises like seated dumbbell curls, seated preacher curls, dumbbell military presses, etc.
These “seated” techniques do help you focus more on the target muscle…but that’s not necessarily what you want to do. So whenever you can, STAND and perform the same exercise and you’ll find you can use MORE WEIGHT with MORE POWER. This method allows you to use more overall body strength for increased performance without taking the stress off of your target muscle group.
So choose STANDING dumbbell curls for your bicep instead of “seated”…
Choose STANDING military presses instead of seated; I suggest you actually turn your body around on the Preacher Curl station so you’re standing and leaning on the part where you’d normally have your arm. By leaning on that pad “backwards”, you take a lot of the work off of the shoulder and place it on the bicep…but since you’re standing, you’ll be able to lift more actual weight WITH your bicep than you would the “traditional” way.
Try this strategy and I promise you’ll see an IMMEDIATE difference!
Call me for your free consultation and more personal coaching! 612-840-1008 Nancy Rogers Leavitt, B.Sc., C.P.T., G.F.I., Doctor of Naturopathy Candidate
October 7, 2008 at 2:07 am
34 percent of consumers say they are most interested in purchasing fruit juice with an “excellent source of fiber” label claim
36 percent of consumers are most interested in purchasing fiber-enhanced cookies with an “excellent source of fiber” statement on the label
37 percent of consumers say they are most interested in purchasing pre-made pudding containing an “excellent source of fiber” label claim
“Boosting fiber content in foods and beverages can help companies meet consumer demand for healthy foods and beverages,” said Tate & Lyle director of marketing of the Americas, Harvey Chimoff.
“Tate & Lyle’s new consumer research provides important insights on how to communicate with consumers and market the benefits of fiber across thirty-three product segments.”
Fiber lack
The findings come amid a climate of under-consumption of fiber but rising interest in the ingredient and in label contents in general.
The United States Department of Agriculture says only 1 in 5 Americans are getting the recommended daily amount of fiber.
At the same time, a 2008 International Food Information Council survey found 77 percent of people are proactively trying to consume additional fiber.
The company said more than 60 percent of consumers rely on labels for clues to determine if a product is healthy, but only 45 percent trust on-pack information. Half agree they read labels when looking to add a particular nutrient to their diet.
Favored statements included:
55 percent of consumers find the statement “supports a healthy immune system” appealing on labels for bottled water
More than 60 percent of consumers find an “excellent source of fiber” on yogurt labels appealing and nearly 80 percent believe “promotes healthy digestion” on yogurt labels is appealing
More than 50 percent of consumers find powdered soft drink labels with “an excellent source of fiber” appealing and nearly 70 percent believe “helps manage your weight” on powdered soft drink labels is appealing
Nearly 70 percent of parents surveyed believe fiber is an important component in a child’s diet.
October 16, 2008 at 3:34 pm
Proverbs 29:25 The fear of man brings a snare, but whoever trusts in the LORD shall be safe.
October 16, 2008 at 3:43 pm
Fact #1:
I would rather prevent a stroke than have to recover from one.
Working with genetically engineered mice, researchers at Johns Hopkins have shown that daily doses of a standardized extract from the leaves of the ginkgo tree can prevent or reduce brain damage after an induced stroke. Said lead researcher Sylvain Doré, Ph.D., an associate professor in the department of anesthesiology and critical care medicine, “if further work confirms what we’ve seen, we could theoretically recommend a daily regimen of ginkgo to people at high risk of stroke as a preventive measure against brain damage.”
Fact #2:
Vitamin K deficiency may be the next big health issue.
Many apparently healthy people may be vitamin K deficient, says a new review, potentially increasing the risk of bone loss and also for arterial calcification. “Indeed, tests looking at levels of under-carboxylated species of osteocalcin and matrix Gla protein (MGP) – generated in vitamin K deficiency – were substantial in “apparently healthy subjects”, said the reviewers. “This raises the intriguing question of whether all (or: most) apparently healthy adults are subclinically vitamin K deficient,” wrote lead author Ellen Cranenburg. “The vitamin is less well known than vitamins A to E, but this increasing body of research, as well as increased marketing and advertising from supplement makers, is raising public awareness of vitamin K.”
“As compared with other vitamins, the dietary intake of vitamin K is very low. The recommended dietary allowance (RDA) is 1 micrograms per kilogram of body weight per day,” added Cranenburg.
October 17, 2008 at 4:23 pm
Many of you are asking, "what is a good ratio for EPA/DHA (omega)
consumption?"
The ratio of EPA to DHA really depends on what you are
using the omega 3 for.....
If you are after an omega 3 supplement just to complement your diet
(ie you dont eat 2 serves of fish per week) then you are looking at
1.5 EPA to every DHA.
If you are using omega 3 to improve joint health, (ie arthritis) then
the ratio is 4.5EPA:1DHA.
Omega three to improve heart health, then the ratio is 2EPA:1DHA
Omega three to assist brain performance, then the ratio is 1EPA:5DHA
hope this helps?
Please contact me for more detailed info! Nancy 612-840-1008/
email at nancyjleavitt@gmail.com
October 17, 2008 at 4:40 pm
16-Oct-2008 – Quercetin, the compound most commonly associated with onions, may boost the immune system and protect against flu, according to results of a study with mice.
Apples and onion may protect athletes from flu
Quercetin, the compound most commonly associated with onions, may boost the immune system and protect against flu, according to results of a study with mice.
Researchers from the University of South Carolina and Clemson University also report that stressful exercise increased the mice’s susceptibility to flu, but quercetin was found to negate these effects.
The findings are published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, and build on results from last year which reported the flavonoid found could help reduce illnesses in people who have carried out extensive exercise.
If the results can be reproduced in humans it could see the flavonoid positioned for sports nutrition for helping endurance athletes, soldiers and others undergoing difficult training regimens, as well as people under psychological stress, said lead researcher Mark Davis.
“Quercetin was used because of its documented widespread health benefits, which include antiviral activity, abundance in the diet and reported lack of side effects when used as a dietary supplement or food additive,” said Davis.
October 17, 2008 at 4:57 pm
US Government Sets Physical Activity Guidelines
Nancy Rogers- Leavitt,
The U.S. Department of Health and Human Services (HSS) has just released the Physical Activity Guidelines for Americans, a comprehensive set of recommendations for people of all ages and physical conditions to easily fit physical activity into their daily lives.
These new physical activity guidelines represent the first time that the Federal Government has issued comprehensive recommendations for the Nation. These recommendations are a basic foundation to healthier living and consumers will be looking to certified fitness professionals to design appropriate exercise programs to meet or exceed the general guidelines.
It’s important that the public understand that these recommendations do not necessarily mean stopping at the minimums, as research shows that adults can achieve greater health benefits by increasing their aerobic physical activity to five hours a week of moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity.
A preview of the guidelines include:
- Children and Adolescents — One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week.
- Adults — Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity.
- Older adults — Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow.
- Women during pregnancy — Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week.
- Adults with disabilities — Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week.
- People with chronic medical conditions — Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.
As you know, widespread awareness of these guidelines could have a tremendously positive impact on public health. It’s important that we work together to share this message and continue to encourage healthier lifestyles.
For more information about the Physical Activity Guidelines for Americans, visit www.hhs.gov or www.health.gov/paguidelines.
Sincerely,
Scott Goudeseune
October 17, 2008 at 5:05 pm
Coenzyme Q10 is required for:
Coenzyme Q10 (CoQ10) is naturally present in foods, and can be synthesized by the body from the amino acid tyrosine during a multistage (17 stages) process requiring eight vitamins and several trace elements.
One of the best-known effects of this compound is its antioxidant qualities as well as the control it exercises on the flow of oxygen within cells, assistance with cardiovascular functioning, the production of energy, its assistance with absorption of other nutrients as well as its immune boosting properties.
Studies on mice showed an increase of 50% extension of life span.
It is the Coenzyme Q10 that is the coenzyme for at least three mitochondrial enzymes as well as other enzymes in the cell. The mitochondrial enzymes are essential for the production of high-energy adenosine phosphates (ATP).
It has been found to be effective with a variety of health problems, and great promise has been shown in assisting with cancer treatment, protecting patients undergoing chemotherapy. Studies showed that patients taking 90 mg of this compound experienced less pain and increase in appetite and decreased metastases.
Studies using 300 -900 mg, reported partial or total remission. People who stay thin and slim, yet eat a lot have much higher levels of this compound in their blood, and it also assists with fuel efficiency within the cells, which also assists weight loss.
People suffering from periodontal disease may also be deficient in this compound, as it has a protective and strengthening action in all tissues. (This is why it is also beneficial to the heart muscle.)
Deficiency of Coenzyme Q10:
When we are deficient of this compound in our system, our general health will start deteriorating and should levels drop 25% below the optimum levels, many diseases may start progressing, diseases like high blood pressure, heart attack, angina, immune depression, periodontal disease, lack of energy and weight gain.
People suffering from congestive heart failure and taking coenzyme Q10 should NOT stop taking it suddenly since sudden withdrawal may intensify the symptoms of congestive heart failure.
Dosage:
The dosage underneath is the Recommended Dietary Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
No recommendation has been set.
Toxicity and symptoms of high intake:
Toxicity and side effects are not known, but pregnant or breast-feeding mothers should not take it in supplement form.
In extreme dosages, such as 600 – 1200 mg per day headaches, heartburn, fatigue, diarrhea and skin reactions have been reported.
Best used with:
Since the compounds are fat soluble, it is best to take it with dietary fat present.
When more may be required:
Should the liver perform under par, it cannot manufacture Q10 from the other Q coenzymes, and this production also diminish with age.
People suffering from angina, HIV, male infertility, diabetes, periodontal disease, high blood pressure, cancer and receiving chemotherapy could benefit from an increase in CoQ10.
Food sources of Coenzyme Q10:
Good sources are found in beef, soy, mackerel, sardines, spinach, peanuts, soybeans and vegetable oil.
Pure, physicians grade CoQ10 is available at www.BeyondOrganicStore.com
October 22, 2008 at 3:19 pm
I wanted to make sure that I was chosing THE best probiotic blends for my new product formulation, this is what I know!!
This is what the supplier wrote to my food scientist:
1. Ganeden is the largest manufacture of OTC probiotics in the US. We are currently in over 70,000 retailers under the Digestive Advantage brand. www.digestiveadvantage.com and www.sustenex.com / Let her know such respected medical professionals like Dr Mehmet Oz and Dr Michael Roizen of the YOU books and Oprah fame, Dr Steven Pratt, Dr Andrew Weil, Dr Steven Pratt, and Dr Glen Gibson are big supporters of our technology.
2. The number 1 difference between GanedenBC30 and everything else is the ability to survive. If they are looking for a shelf stable application frankly we are the only game in town. No other probiotic will survive:
- Harsh manufacturing environments
- Digestive process
- Extreme temperature
- Long shelf life – up to 3 years – no encapsulation
3. Be very cautious of probiotic blends. In studies we have conducted we show a dominate bacteria killing off weaker bacterium in blended applications. The term we like to use is “War of the Worlds” While Nancy may have a application that has 15 billion CFU per serving in her former Dr. Organics products, but does she know what the survival ratio is after manufacturing and through the digestive tract.
I have attached info to forward. We recently updated our website – www.ganedenlabs.com. This has great information as does our sustenex site; www.sustenex.com
Sincerely-
Ganeden Labs
NEEDLESS TO SAY…I DID MY RESEARCH AFTER READING THIS…, LEARNED MUCH, AND CHOSE THE BEST!!!!! GANEDEN LABS!
HOPE THIS HELPS TO EDUCATE YOU ON THE IMPORTANCE OF THE “RIGHT” PROBIOTICS!
Nancy
October 24, 2008 at 1:35 am
#1-
Isn’t it ironic that resveratrol is found in red wine?
Resveratrol, a polyphenol found in red wine, may prevent against the development of fatty liver disease associated with chronic alcohol consumption, according to a new study. The new study, performed with mice, found that resveratrol may activate two molecules that play a role in cell signaling and the breakdown of fats in the liver: AMP-activated protein kinase (AMPK) and sirtuin 1 (SIRT1). These molecules are reportedly inhibited by alcohol, leading to fat build-up and fatty liver.
#2-
An apple a day, oh, you know the rest.
Quercetin, the compound most commonly associated with onions and apples may boost the immune system and protect against flu, according to results of a study with mice. Researchers from the University of South Carolina and Clemson University also report that stressful exercise increased the mice’s susceptibility to flu, but quercetin was found to negate these effects.
#3-
And here’s an interesting hypotheses on vitamin D and autism.
According to a fascinating theory published in the journal, Medical Hypotheses, there may be a connection between children with autism and vitamin D deficiency. This may have been demonstrated by the disappearance of several autistic markers in children with vitamin D deficient rickets treated with high-dose vitamin D.
October 24, 2008 at 7:30 pm
Call now to order your PERFECT PRO MEAL by Beyond Organic!
*low carb/low cal meal replacement 24 servings!!!!
Per Serving:
*30 g of whey protein isolate
*6 g fiber (oat beta glucan)
*Multi Vitamins/Min.
*12 Billion Probiotics
*Digestive Enzymes
CONTAINS NO sugar, artificial sweeteners, lactose, fillers, msg, pesticides, stimulants,nuts, gluten, egg, hormones, artificial colors, flavors, preservatives, corn, soy, starch, yeast, or wheat .
Our source comes from happy grass fed cows NOT treated with RBGH (bovine growth hormone) or antibiotics.
USAGE:
For weight control, mix, shake or blend 1 scoop in water, juice, organic milk or soymilk. Replace 1-2 meals per day. See Blog for more details and recipes.
For Athletic Performance and Recovery, we recommend mixing 1 scoop with juice before and after your workouts . (within 45 min.)
Note to Low Carb Dieters: The dietary fiber is non-digestible, therefore, can be deducted from the total carbohydrate content to calculate net carbs.
To Order : visit www.BeyondOrganicStore.com
October 24, 2008 at 7:35 pm
Bookshelf
Recommended reading covering a variety of relevant health care topics. |
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| Vitamins: Hype or Hope?Vitamins: Hype or Hope? A Concise Guide for Determining Which Nutrients You Really Need by Pamela Wartian Smith, MD |
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November 5, 2008 at 2:39 am
Quote from the American Cancer Society:
“Learn how to fit at least 5 servings of cancer fighting fruits and vegetables into your day”.
Quote from the American Diabetes Association:
“Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety for good health”.
Quote from the National Institute of Health:
“Eat lots of fruits and vegetables each day., vegetables of different colors provide different nutrients”.
Quote from the FDA:
“FDA recommends adequate nutritional intake to maintain proper health, and has linked the consumption of between 5 and 9 servings of fruits and vegetables per day to meet this baseline for nutritional health”.
Quote from the American Heart Association:
“Eating a variety of fruits and vegetables may help you control your weight and blood pressure”.
www.BeyondOrganicStore.com ORDER now and SAVE MONEY!
November 5, 2008 at 3:48 am
11 Daniel spoke with the attendant who had been appointed by the chief of staff to look after Daniel, Hananiah, Mishael, and Azariah. 12 “Please test us for ten days on a diet of vegetables and water,” Daniel said. 13 “At the end of the ten days, see how we look compared to the other young men who are eating the king’s food. Then make your decision in light of what you see.” 14 The attendant agreed to Daniel’s suggestion and tested them for ten days.
15 At the end of the ten days, Daniel and his three friends looked healthier and better nourished than the young men who had been eating the food assigned by the king. 16 So after that, the attendant fed them only vegetables instead of the food and wine provided for the others.
17 God gave these four young men an unusual aptitude for understanding every aspect of literature and wisdom. And God gave Daniel the special ability to interpret the meanings of visions and dreams.
18 When the training period ordered by the king was completed, the chief of staff brought all the young men to King Nebuchadnezzar. 19 The king talked with them, and no one impressed him as much as Daniel, Hananiah, Mishael, and Azariah. So they entered the royal service. 20 Whenever the king consulted them in any matter requiring wisdom and balanced judgment, he found them ten times more capable than any of the magicians and enchanters in his entire kingdom.
Daniel 1: 11-20
I would love to have your comments on this!!!
Make it a great day!
Nancy Rogers-Leavitt
www.BeyondOrganicStore.com
November 6, 2008 at 10:57 pm
In Stock
Eligible for FREE Super Saver Shipping.
November 6, 2008 at 11:03 pm
My friend, Chick Meek, is the founder and “creative guru” of luxury, custom, handmade handbags!
These purses are THE BOMB!
She has also expanded her line to house accessories!!
Check out www.Pritz.com You will have to get one of these awesome bags to call your own!
November 6, 2008 at 11:12 pm
Nancy,
I found this article on Oprah’s website. I know you will love it, it is exactly what you have been teaching!
http://www.oprah.com/slideshow/oprahshow/slideshow1_ss_yourbody_digestion/1
Lots of love
Amy
November 7, 2008 at 8:26 pm
Many of you have questions about B vitamins
Here is a link for you to learn more!
http://en.wikipedia.org/wiki/Vitamin_B
November 8, 2008 at 4:53 pm
What is the best source of protein?
Whey is definitely a great source of protein. Whey has a high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large proportion of the protein consumed is absorbed and utilized by the body. In addition, numerous studies from reputable researchers have shown that whey has immune-system enhancing benefits.
Whey is a dairy protein that is a by-product of the cheese making process. In its raw state, whey contains substantial amounts of fat and lactose (milk sugar). You wouldn’t want to eat raw whey. That’s why it is filtered and processed: to remove most of the lactose and fat. If you’ve ever heard of microfiltration or “ion exchange,” those are simply methods of separating the fat and lactose from the protein. The end result is a more concentrated protein – either concentrate or isolate (which is what you want).
The primary difference between isolate and concentrate is that the isolate is more pure. In other words, isolate contains more protein with less fat and lactose per serving. Based on whose figures you go by, whey isolate usually contains between 90-94% protein while whey concentrate has a protein ratio of 70-85%.
Order Perfect Pro Meal TODAY! www.beyondorganicstore.com
November 9, 2008 at 2:20 am
Isn’t it a little ironic that consuming fat can help you lose weight?
Long chain omega-3 fatty acid intake can help modulate postprandial satiety in overweight and obese volunteers during weight loss, according to a recent study.
Order yours today! www.BeyondOrganicStore.com
November 16, 2008 at 10:54 pm
Possible side effects of creatine that can decrease athletic performance include:
- Stomach cramps
- Muscle cramps
- Nausea
- Vomiting
- Diarrhea
Weight gain is a known side effect of creatine — one that is sought after by athletes who want to increase their size. But with prolonged creatine use, weight gain is more likely the result of water retention than an increase in muscle tissue. Water is drawn into your muscle tissue, away from other parts of your body. This puts you at risk of dehydration.
High-dose creatine use may potentially damage your:
It’s unknown what kind of effect taking creatine has over the long term, especially on teens or younger children. Dosage levels vary widely, depending on which product you use and how much creatine you take.
Since creatine isn’t regulated by the FDA, you can’t be sure of the purity of creatine supplements you buy on the market. Studies have found varying mixtures of creatine in different creatine products. And some of the inactive ingredients mixed in with the creatine may cause significant side effects, such as allergic reactions.
The bottom line is that the safety of taking creatine is questionable. Most studies involving creatine use examine the performance-enhancing aspects, and side effects are generally not well-reported.
By: Mayo Clinic Staff
Visit www.mayoclinic.com
November 16, 2008 at 11:15 pm
Breakfast of Champions
Plain Omelet
4 fresh eggs, at room temperature
3 Tablespoons water
Dash of Tabasco sauce
Pinch sea salt
2 Tablespoons butter
Crack eggs into a bowl, add water, Tabasco, and salt and blend with a wire whisk. (Do not whisk too long or the omelet will be tough.) Melt butter in a well-seasoned cast-iron skillet. When foam subsides, add egg mixture. Tip pan to allow egg to cover the entire pan.
Cook several minutes over medium heat until underside is lightly browned. Lift up one side with a spatula and fold omelet in half. Reduce heat and cook another half minute or so — this will allow the egg on the inside to cook. Slide omelet onto a heated platter and serve.
Variations:
Onion, Pepper, and Cheese Omelet
Sauté 1 small onion, thinly sliced and 1/2 red pepper, cut into strips in 2 Tablespoons butter until tender. Strew this evenly over the egg mixture as it begins to cook, along with 2 Tablespoons grated Parmesan cheese.
Herb Omelet
Scatter 1 Tablespoon parsley (finely chopped), 1 Tablespoon chives (finely chopped), and 1 Tablespoon thyme or other garden herb, (finely chopped) over the omelet as it begins to cook.
Mushroom Omelet
Sauté 1/2 pound fresh mushrooms, washed, well dried and thinly sliced in Tablespoons each of butter and olive oil. Scatter over the omelet as it begins to cook (Fallon, 2001, p.439).
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Turkey Breakfast Sausage
1 pound ground turkey
1 small onion, peeled and finely chopped
1/4 teaspoon each cumin, marjoram, pepper, nutmeg, oregano, cayenne pepper, and ginger
1/2 teaspoon each dried basil, thyme, sage
2 teaspoons sea salt
2 Tablespoons whole grain bread crumbs
1 egg, lightly beaten
2 Tablespoons butter
Mix all ingredients and chill well. Form into patties and sauté in butter.
To store in the freezer, form into patties and store in an air tight plastic container, using parchment paper to line the container and separate the patties (Fallon, 2001, p. 363-364).
Back to top || Source
Buttermilk Wheat Germ Pancakes with Yogurt and Berry Sauce
Pancakes:
1 cup whole wheat pastry flour
1/2 cup wheat germ
1/4 cup sugar (substitution chart)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/4 cups buttermilk
1/4 cup canola oil
2 large eggs, separated
2 cups sliced banana, berries, or raisins
2 cups low-fat vanilla yogurt
Preheat the oven to 200°F. Mix the flour, wheat germ, sugar, baking powder, baking soda, and salt in a large bowl. Mix the buttermilk, oil, and egg yolks in a cup. Beat the egg whites to stiff peaks, using an electric mixer. Mix the yolk mixture into the dry ingredients just until moistened, then fold in the whites.
Heat a skillet or griddle over medium heat until hot. Lightly grease the griddle with spray vegetable oil or butter, and then drop 1/3-cup portions of batter on the griddle, spreading them a bit if thick. Drop fruit onto the pancakes, and press it down. Reduce the heat to medium-low. Cook until bubbly, turn, and cook for a couple minutes more.
Transfer to an oven-safe platter and hold in the oven until all of the pancakes are done.
Sauce:
2 cups blueberries, fresh or frozen
1/4 cup sugar (substitution chart)
1 Tablespoon lemon juice
In a medium saucepan mix the berries, sugar, and lemon juice. Heat over medium heat, stirring constantly, until it comes to a boil. The sauce will thicken as it stands.
November 19, 2008 at 4:16 am
The “Well” Stocked Pantry
CCNH promotes buying and consuming locally grown, organic produce and locally raised, free range, organic meats whenever possible. To learn more about how to identify nutritional foods at grocery stores, as well as, more information on food production, visit the Shopper’s Guide to Holistic Eating.
The Holistic Home offers recipes that feature the fruits and vegetables available in a given season. To learn more about what type of produce to purchase, visit Shopping at your Local Farmer’s Market. To find out where farms are located in your area, visit Local Harvest.
Below are a several items that are in many of our monthly recipes and that no holistic home should be without…
View the Sugar Substitute Conversion Chart.
November 19, 2008 at 4:18 am
Party Tips
To help you fit into your clothes after all the stuffing, buttery mashed potatoes and marshmallow-topped yams and endless desserts are said and done with takes a strategic battle plan.
These tips can truly make a difference by helping my clients plan ahead. Here are some practical tips:
- Work out before the big feast, family gathering or holiday party
- Fill up on veggies before even thinking about looking at the dessert table
- Eat a salad or a Perfect Pro Meal shake before going to a party or gathering and drink plenty of water ahead of time
- When drinking alcohol, drink a glass of water after every alcoholic beverage
- If you lose all self-control at the site of chocolate or other sweet favorites, eat a lighter meal to cut at least some calories before attacking the dessert table
Have fun and enjoy your families and friends over the Holidays!
You are BLESSED!
Nancy
November 19, 2008 at 6:56 pm
Try one of the fall soup, salad, or sweet treat recipes found in the Healthy Home. http://www.ccnh.edu/community/holistichome/recipes/recipe_home.aspx
Have a wonderful weekend!!
November 21, 2008 at 1:01 am
I say a BIG AMEN to this !!!
Happy Thanksgiving~
Nancy
Small Straws In A Soft Wind by Marsha Burns — November 25, 2008:
You are in the process of a reorganization in many areas of your life. Do not resist this course of change, for in the not-to-distant future you will be able to look back at this time and know that these alterations were absolutely necessary to your well-being both in the natural realm and in the spiritual realm as well. Never fear, because I will lead you every step of the way as you yield to My direction, says the Lord.
Isaiah 58:11 The LORD will guide you continually, and satisfy your soul in drought, and strengthen your bones; you shall be like a watered garden, and like a spring of water, whose waters do not fail.
November 25, 2008 at 3:15 pm
Now is the day to start your “New Years Resolution” of getting into the gym!!
Don’t wait until Jan. 1…get a head start and you will soar through the holidays with less stress….and no guilt of eathing those “extra” cookies and treats!!!
I am starting a BIGGEST LOSER contest with another personal trainer at Dakotah Sport and Fitness in Prior Lake, MN……be the first to sign up! It will begin Jan. 5-March 15! Yes, we will have prizes, but the BEST part will be the RESULTS you will get by working with a trainer in groups! You will get the benefit of having an Elite level trainer for a fraction of the cost!!! Call for more details! 612-840-1008
Let’s get healthy, fit and stess free!!!!!
Nancy
November 28, 2008 at 3:10 pm
Losing weight is the #1 goal for the New Year, and has been #1 on the USA Today resolution list for the last 5 years running. It’s been in the top 10 for the last 20 years. Isn’t time for you to get ready? Get your orders in this week, get a jump on that last minute rush and start shedding those unwanted pounds.
We’re ready for you….call to get a discount and order the products you need to enhance your health and weightloss goals! Beyond Organic 612-840-1008 www.BeyondOrganicStore.com
All the best-
Nancy Rogers-Leavitt
December 4, 2008 at 6:37 pm
To jumpstart your metabolism and detox at the cellular level: watch this 8 min. video: www.LongLifeYoung.com
(choose in-season options) Go Organic if you can!
Vegetables:
❑ Cucumber
❑ Romaine lettuce
❑ Mushrooms
❑ Green beans
❑ Asparagus
❑ Broccoli
❑ Squash
❑ Turnip
❑ Spinach
❑ Onions
❑ Garlic
❑ Celery
❑ Sweet Potatoes
❑ Potatoes
❑ Zucchini (baby squash)
❑ Tomato
Fruit
❑ Fresh berries (blueberries, blackberries,
raspberries, strawberries)
❑ Apples
❑ Bananas
❑ Pears
❑ Avocado
❑ Un-sweetened dried fruit (apricots,
cranberries, raisins, apples, prunes,
figs, dates)
BAKERY
❑ Whole-grain breads
❑ Brown rice wraps
❑ Whole-grain wraps (Ezekiel wraps)
MEAT, POULTRY,
SEAFOOD, & MEAT
ALTERNATIVES
❑ Chicken breast
❑ Pork tenderloin
❑ Salmon
❑ Tilapia, cod, or other white fish
❑ Firm and silken tofu
❑ Textured vegetable protein
❑ Beef tenderloin
❑ Bison
❑ Lean ground turkey
❑ Lean ground chicken
DAIRY
❑ Eggs (omega-3 variety)
❑ Skim milk
❑ Fat-free soymilk, rice milk or almond milk
❑ Fat-free, sugar-free plain yogurt
❑ Olive oil-based margarine
❑ Kefir
NUTS, SEEDS, OILS,
AND SNACKS
❑ Unsalted almonds, cashews, walnuts
❑ Unsalted sunflower seeds
❑ All-natural nut & seed butters (almond,
cashew, peanut, tahini)
❑ Flaxseed
❑ Extra-virgin olive oil
❑ Safflower oil
❑ Pumpkin oil
❑ Pam (or non-stick spray)
❑ Other exotic oils
CEREALS
❑ Muesli
❑ Weetabix
❑ Kashi Go Lean
❑ Shredded Wheat
❑ All-Bran
❑ Steel-cut oats
❑ Cream of Wheat
DRY GOODS
❑ Brown rice
❑ Wheat germ
❑ Oats
❑ Oat bran
❑ Quinoa
❑ Bulgur
❑ Millet
❑ Baking soda
❑ Whole-wheat flour
❑ Baking powder
❑ Vanilla, best quality
❑ Sea salt
❑ Sugar substitute (Agave nectar, Sucanat,
Rapadura, stevia)
❑ Other whole-grain flours (quinoa,
amaranth, spelt)
❑ Spices (cumin, nutmeg, cinnamon)
CANNED GOODS
❑ Chickpeas
❑ Beans (navy, white, kidney, etc.)
❑ Lentils
❑ Tomatoes (crushed or whole)
❑ Water-packed tuna
❑ Water-packed salmon
❑ Low-fat, sugar-free, low-sodium soups
❑ Low-sodium corn and peas
❑ Tomato paste
❑ Low-sodium chicken or vegetable stock
CONDIMENTS
❑ Mustard
❑ Salsa
❑ All-natural, sugar-free tomato sauce
❑ Unsweetened, organic applesauce
❑ Honey
BEVERAGES
❑ Green tea
❑ Maca tea
❑ Tulsi tea
❑ Coffee
❑ Bottled water
PPPSUPPLEMENTS
❑ Protein powder (Perfect Pro Meal includes probiotics, digestive enzymes, fiber and multi-vit.)
❑ Omega-3 fatty acids
❑ Calcium plus
❑ Protandim by LifeVantage order at http://www.LongLifeYoung.com
❑ Greens formula
Most IMPORTANT supplement to take is
Protandim (reduces oxidative stress by 40-70% in 30 days)
MISCELLANEOUS
❑ Balsamic vinegar
❑ Rice vinegar
❑ Lemon juice
❑ Lime juice
❑ Apple cider vinegar
❑ Protein Bars
❑ Kashi brand foods in moderation
❑ ______________________
❑ ______________________
Here is a sample list that I recommend!!
Please make sure you are trying your best to eat LIVE food!!!
Shop around the outside aisles of the grocery store!!!
You can do it!!
Nancy
January 28, 2009 at 3:16 pm
I’ve long known that a breakfast of old-fashioned, slow-cooking oatmeal fills me up until lunchtime, while a bowl of corn flakes—with roughly the same calorie count—finds me craving a snack within a few hours. Likewise, whole-wheat pasta and lentils at lunch stick with me until suppertime, but if I eat mashed potatoes instead I’ll find myself ravenous by midafternoon. All my choices seem healthy, but some have more holding power than others.
When I first read about the glycemic index, I had one of those Aha! moments. Simply put, the glycemic index ranks foods containing carbohydrate by how quickly they are digested and how much they elevate blood sugar (glucose). By testing blood-sugar levels in humans after they’ve eaten various foods, scientists in Canada, Australia and elsewhere have assigned glycemic index (GI) ratings to many foods. Pure glucose, the usual benchmark for comparison, has a GI of 100.
The ideal carbohydrates for our bodies are those that are digested slowly and therefore provide a long, steady supply of energy. These foods rank low on the glycemic index scale and include apples (38), pumpernickel rye bread (50), whole-wheat spaghetti (37), dried beans (30) and lentils (30).
In contrast, high-scoring foods digest quickly and send a rush of glucose into the bloodstream. Examples of high-GI foods are corn flakes (92), mashed potatoes (74), doughnuts (76) and white Wonder Bread (73).
High blood-glucose levels are of extreme concern for those with diabetes, but can also be bad for the rest of us. Glucose spikes trigger rushes of insulin, the hormone that ferries glucose into cells. The surge of insulin quickly moves the glucose out of the bloodstream and into our cells, but the consequent drop in blood sugar triggers a feeling of hunger. Even more troubling, continued high insulin levels can promote fat storage, weight gain and can lead to heart disease and stroke by causing higher blood fats (triglycerides), lower good cholesterol (HDL) and elevated blood pressure.
Why are some carbohydrates better than others at helping avoid these glucose-insulin spikes, crashes and follow-up hunger? Most foods with low GI values have larger particle sizes and coarser, more fibrous textures. They require more chewing and move through the digestive tract slowly. On the other hand, potatoes and grains finely ground into flour or pulverized and formed into cereals have small food particles that are digested very rapidly—almost instantly, in fact. Interestingly, cooking methods can change the glycemic effects of foods. Overcooked and starchy pasta, for example, digests much more swiftly than pasta served al dente.
The glycemic index scoring of some foods holds other surprises. Old-fashioned oatmeal with flattened grains of oats has a low GI (55), while instant or quick-cooking oatmeal, processed to make the grains thinner, has a higher rating (66) because we digest the thinner grains more quickly. Ice cream gets a low GI score (37) because its butterfat puts on the brakes, causing it to move through the digestive tract more slowly than low-fat sweets, such as jelly beans (78).
Thus the glycemic index is only one of a number of measures needed to identify healthful foods. We still must be mindful of calories and ingredients, such as saturated fat, that should be eaten in moderation. All fats and protein register zero on the glycemic index because they contain no carbohydrate. And some foods are so low in carbohydrate—salad vegetables, for example—that their GI ratings are meaningless.
Be prepared: we are about to hear much more about the glycemic index and a related term, glycemic load (which more realistically reflects typical portion sizes). Some of it will be Too Amazing to Be True! and some of it will be confusing and contradictory. In the end, however, the glycemic index will be one more useful tool for helping us compare carbohydrate foods to identify the better choices.
North Americans often snack on unhealthy foods that, rather than satisfy, tempt us to eat more. If nothing else, the glycemic index can help us choose carbohydrates that stay with us, suppressing between-meal hunger pangs and the consequences they bring. (For further information, see: www.glycemicindex.com and The American Journal of Clinical Nutrition, July 2002.)
Robin Edelman, MS, RD, CDE www.eatingwell.com
February 3, 2009 at 5:00 pm
I would like you to go to my blog www.fit4excellence.com and read all of the articles on exercise, nutrition, weight loss, etc… I think it will really help you! If you would like to journal your food consumption, please feel free to click on “comment” on any of the articles and journal away!! This way I can tweak your program daily OR you can just write it all down and we can go over it during a weekly paid consultation…it is up to you!!
Here is a beginning ‘overview” of how I want you to start your new lifestyle program:
A.M.: -start your day with a cup of hot water with fresh lemon juice (cleanse)! -1 scoop of Fruity Green Energy in water -1 scoop of Perfect Pro Meal …make a “smoothie” by adding 1/2 cup juice, water, fruit..be creative! Just try to keep it around 200-250 calories! -take 2 Calcium, 1 CraveCONTROL and/or 2 ThermoTRIM. (you don’t need a multivitamin…it is in the Perfect Pro Meal.)
MID A.M.: more water…add lemon! (try to get in 1 gallon total per day) snack should consist of a small amt. of protein with a fibrous carb., for example: 10 raw almonds and 1 small apple OR a Perfect PRO Meal Bar.
LUNCH: Have your Perfect Pro Meal smoothie again! There are lots of fun smoothie recipes on http://www.80awesomecalories.com/pdf/SilkLightRecipes.pdf you just may need to modify!
Here is an example: (just cut the juice or soy in 1/2 and ADD PERFECT PRO MEAL)
Chocolate, Banana, and Almond Smoothie :
Ingredients 1 large banana 1 ¼ cups Silk Light Plain (change this to 1/2 cup) ,1 ½ tablespoons crushed raw almonds, 1 tablespoon unsweetened cocoa powder, add Perfect Pro Meal to get your protein in!!
Preparation: Combine all the ingredients in a blender and mix until smooth, about 2 minutes. Note: For a thicker smoothie, peel, quarter, and freeze the banana overnight, and then blend with remaining ingredients.
MID AFTERNOON SNACK: Take 1-2 Crave Control, 2 ThermoTRIM and 1/2 protein bar, or some lean meat and veggies/fruit (low glycemic veggies and fruits are best) Enjoy some HOT tea!
DINNER: Lean meat, about 30 grams is the size of the palm of your hand, chicken, turkey, fish, bison. (be creative with healthy marinades), 2 cups of veggies, Salad with balsamic vinaigrette light or vinegar and olive oil ( or almond oil), Add nuts, cranberries, …make it colorful! (you may flip your lunch and dinner if you chose to)
Try your best NOT to eat after 7 pm!! Drink hot tea to help the tummy in eve…..buy camomille tea bags!
BED TIME SNACK: 1 serving of Fruity Green Energy in water, Take 1 tablespoon of Seabiotics (omega 3 and 9)
The key is to eat LIVE healthy foods that are full of NUTRITION!
Give it your best shot and call me with any questions!!
(Remember you get 1 CHEAT day per week!!) Once you hit your weight loss goal I will put you on a maintainance program!!
Blessings of health to you~
– Beyond Organic
www.BeyondOrganicStore.com
Nancy J. Rogers-Leavitt, B.Sc., C.P.T.
Dr. of Naturopathy candidate
ph. 612-840-1008
February 4, 2009 at 10:40 am
The people that are using www.Sparkpeople.com are doing very well at figuring out calories, carbs, fat and protein. I would recommend using this site as well! We need to invest the time in educating ourselves and journaling with details so we can get the BEST results!! I also hope you are using the formula that I gave you on your hand-out on Monday to calculate protein intake, etc…
The more details you can give me while blogging, the MORE I can help you!!!!!
Please share some of your favorite healthy recipes!!
Great workout last night!!!
See you on Saturday!!
Nancy
February 5, 2009 at 8:44 am
Congrats to 3 of our Biggest losers for losing 6 lbs EACH this week…Jay, Corey and Jonathan! We had many people lose 2-5 lbs, as well as many of you losing INCHES like crazy! Mitch and I are super proud of you!
Congrats also to BRENDA who won the BEST attitude/team player award!! Way to be an ENCOURAGER!!
A BIG THANK YOU goes to Dakotah! Sport and Fitness for giving away Dakotah! BUCKS as well as FREE guest passes! www.DakotahSport.com
February 5, 2009 at 8:50 am
People who got 40% of thier daily calories from protein lost significantly more body fat than those whose diets had only 15 percent protein, EVEN when they consumed the same number of calories. HHHHmmmmmmmmmm…..
“Skindmore College”
February 8, 2009 at 9:50 pm
Resistance training increases your resting metabolic rate by about 7%, so you’ll burn more calories throughout the day, even while sitting on your duff!
This is according to Tufts University researchers.
Aim for 30-40 min., 3 times week!
February 8, 2009 at 9:53 pm
I have had problems with the site today…posting, etc…
I think I have the problem worked out now.
As you all know, your posts have to be approved by me before they go public! We have to keep this positive gang!!
See you all tonight!
Nancy
P.S. some of you have inquired about my credentials….click on the topic “get to know Nancy”, they are all listed there for your viewing.
February 9, 2009 at 4:04 pm
Hello Everyone!
I wanted to thank you, Dakotah Sport and Fitness Biggest Losers!! It was great working with you and I will continue to coach you for FREE on line at this blog, even though I will not be in the gym physically with you! (wish I could be there!!) You can call me anytime for coaching/consulting! 612-840-1008…I am here for you!
I care about each and every one of you and will keep you all in my thoughts!!! STAY the course!! You CAN and WILL reach your goals!!
To your health~
Nancy Rogers-Leavitt
612-840-1008
February 9, 2009 at 6:11 pm
Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. There are many ways to measure exercise intensity. The Karvonen Formula is one of most effective methods used to determine your heart rate. The Ratings of Perceived Exertion and Talk Test methods are subjective measurements that can be used in addition to taking a pulse.
The Karvonen Formula
This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following:
- Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
- Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
- To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.
Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% – 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
Beginner or low fitness level . . .50% – 60%
Average fitness level . . . . . . . . 60% – 70%
High fitness level . . . . . . . . . . . 75% – 85%
Now that we’ve determined and gathered the information needed, we can pull the information together in the Karvonen Formula:
220 – Age = Maximum Heart Rate
Max Heart Rate – Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate
-
Jane’s Minimum Training Heart Rate:
220 – 33 (Age) = 187
187 – 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/MinuteJane’s Maximum Training Heart Rate:
220 – 33 (Age) = 187
187 – 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute
For example, Jane is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% – 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:
Periodically, take your pulse during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.
Ratings of Perceived Exertion (Borg Scale)
Another method that can be used in conjunction with taking your pulse is the Ratings of Perceived Exertion (RPE). This is a subjective method that allows you to rate how hard you feel you’re working. RPE can be the primary means of measuring exercise intensity if you do not have typical heart rate responses to graded exercise. These people include those on beta blocking medications, some cardiac and diabetic patients, pregnant women, and others who may have an altered heart rate response.
On a scale of 0 – 10, rate how you’re feeling in terms of exercise fatigue, including how you feel both physically and mentally. You should be exercising between an RPE of 4 (somewhat strong) and an RPE of 5 or 6 (strong). Use the following table to determine the intensity level:
-
-
-
-
0 . . . . .Nothing at all
0.5 . . . Very, very weak
1 . . . . .Very weak
2 . . . . .Weak
3 . . . . .Moderate
4 . . . . .Somewhat strong
5 . . . . .Strong
6
7 . . . . .Very strong
8
9
10 . . . .Very, very strong (Maximal)
The Talk-Test Method
Like the RPE, the talk test method is subjective and should be used in conjunction with taking a pulse. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you’re most likely in your comfort zone. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.
Hope this helps you!!
Stay Strong~
Nancy
February 10, 2009 at 5:05 pm
http://www.bodyforlifeforwomen.com/uof/bodyforlifeforwomen/
I think this is an excellent source for women (especially women over 40..or “pushing 40″)
I would recommend that you purchase this book! I am sure you can order it online or at your local bookstore!
Choose to find the POSITIVE in life!
To you health~
Nancy
February 11, 2009 at 10:39 am
Many of you have been asking for MORE details on eating, so here it is!!! :
Eat 5 or 6 small meals per day at spaced intervals, and you’ll experience less hunger and a higher metabolism–which equals more weight loss!
However, not everyone has the time–or inclination–to follow a strict diet plan. That doesn’t mean a mini-meal program won’t work for you! By simply moderating portions and eating more regularly, you can get the same fat-burning benefits without eliminating certain foods or timing your meals.
So here’s a basic guideline for creating a mini-meal program that fits into your lifestyle:
1. Plan ahead. Since you’ll be eating so frequently, you’ll need to have a basic idea of what type of meals you’ll need for the next few days. A good trick: Prep food ahead of time (such as a big batch of soup or salad, or a healthy casserole) so you always have something that’s easy to grab.
2. Know what your meals should include. Every mini-meal should include a protein, a carb and a fat. Stick with lean proteins like tofu, egg whites or beans. Opt for fiber-filled carbohydrates such as brown rice or whole grain breads. And choose healthy fats like nuts, seeds or olive oil.
3. Portion it. Mini-meals mean just that: mini! A serving of protein is about the size of the palm of your hand. A carbohydrate portion should be equal to your fist, and seven or so almonds is approximately the amount of fat you should get at every meal.
4. Add veggies. Most diet experts agree that you can add veggies to almost every meal without dramatically affecting your calorie intake. Spinach, leafy green lettuce, broccoli, asparagus, tomatoes and peppers are a good choice.
4. Spread ‘em out. Don’t cram four meals into the first part of your day. Instead, space them out at regular intervals–every 2-4 hours–so you keep hunger pangs away.
Here are a few examples of mini-meals that would be considered appropriate for the average person:
- 1 serving of lean grilled chicken, steamed brown rice and stir-fried asparagus tossed with olive oil.
- 2-3 scrambled egg whites in vegetable oil, plain oatmeal with cinnamon, raw apple slices
- 1 can light tuna, 3-5 whole grain crackers, green salad with balsamic vinegar dressing
- 1 serving light cottage cheese, 6-8 baby carrots, handful walnuts
- 1 bowl soup (broth-based) made with kidney/black beans, vegetables and barley
- 1 large spinach salad topped with grilled salmon and sunflower seeds (balsamic dressing), plus 1 whole grain roll
- 1 serving tofu tossed with whole wheat pasta, diced tomatoes and olive oil
- 1 small container yogurt topped with slivered almonds, raw orange segments
- 1 turkey breast sandwich on whole wheat bread with lettuce and tomato, banana
- 1 veggie burger patty, steamed broccoli, small baked sweet potato
- Stir-fry tofu and vegetables, steamed brown rice
- 1 serving casserole made with baked chicken, zucchini, yellow squash, green peppers and tomatoes mixed with whole wheat pasta
- 1 serving lean turkey bacon, whole grain cereal and low-fat milk, ½ grapefruit
If you’re a smaller person–or that seems like a lot of food–consider cutting one or two of your mini-meals down to snack size, such as:
- 1 cup of soup instead of a bowl
- ½ sandwich instead of a whole
- ½ can tuna instead of entire can
- Small salad instead of entrée size
To gauge how large your portions should be, eat just enough so that you feel slight hunger pains about 3 hours after a meal. You should be ready to eat again–but not so hungry that you want to inhale the contents of your refrigerator!
Print this out and post it on your refrigerator and take it with you to the grocery store!
YOU are fabulous!!!
To your health~
Nancy
Speed up your weight loss and detox go to www.LongLifeYoung.com and watch 8 min. video.
February 11, 2009 at 10:52 am
>
>
> Rick Warren (REMEMBER HE WROTE ‘PURPOSE DRIVEN LIFE’) also he did the debate
> with McCain and Obama.
>
> You will enjoy the new insights that Rick Warren has, with his wife
> now having cancer and him having ‘wealth’ from the book sales.
> This is an absolutely incredible short interview with Rick
> Warren,
> ‘Purpose Driven Life ‘ author and pastor of
> Saddleback
> Church
> in California.
>
>
> In the interview by Paul Bradshaw with Rick Warren, Rick said:
>
> People ask me, What is the purpose of life? And I respond: In a
> nutshell, life is preparation for eternity. We were not made
> to last forever, and God wants us to be with Him in
> Heaven.
>
> One day my heart is going to stop, and that will be
> the end of my body– but not the end of me.
>
> I may live 60
> to 100 years on earth, but I am going to spend trillions of
> years
> in eternity. This is the warm-up act – the dress rehearsal.
> God
> wants us to practice on earth what we will do forever in
> eternity.
>
> We were made by God and for God, and until you
> figure that out, life isn’t going to make sense.
>
> Life is a
> series of problems: Either you are in one now, you’re just
> coming
> out of one, or you’re getting ready to go into an other
> one.
>
> The reason for this is that God is more interested in
> your character than your comfort.God is more interested in
> making
> your life holy than He is in making your life happy.
>
> We can
> be reasonably happy here on earth, but that’s not the goal of
> life. The goal is to grow in character, in Christ
> likeness.
>
> This past year has been the greatest year of my
> life but also the toughest, with my wife, Kay, getting
> cancer.
>
> I used to think that life was hills and valleys -
> you go through a dark time, then you go to the mountaintop,
> back
> and forth. I don’t believe that anymore.
>
> Rather than life
> being hills and valleys, I believe that it’s kind of like two
> rails on a railroad track, and at all times you have something
> good and something bad in your life.
>
> No matter how good
> things are in your life, there is always something bad that
> needs
> to be worked on.
>
> And no matter how bad things are in your
> life, there is always something good you can thank God
> for.
>
> You can focus on your purposes, or you can focus on
> your problems.
>
> If you focus on your problems, you’re going
> into self-centeredness,’which is my problem, my issues, my
> pain.’
> But one of the easiest ways to get rid of pain is to get your
> focus off yourself and onto God and others.
>
> We discovered
> quickly that in spite of the prayers of hundreds of thousands
> of
> people, God was not going to heal Kay or make it easy for
> her.
>
> It has been very difficult for her, and yet God has
> strengthened her character, given her a ministry of helping
> other
> people, given her a testimony, drawn her closer to Him and to
> people.
>
> You have to learn to deal with both the good and
> the bad of life.
>
> Actually, sometimes learning to deal with
> the good is harder. For instance, this past year, all of a
> sudden,
> when the book sold 15 million copies, it made me instantly
> very
> wealthy.
>
> It also brought a lot of notoriety that I had
> never had to deal with before. I don’t think God gives you
> money
> or notoriety for your own ego or for you to live a life of
> ease
> .
>
> So I began to ask God what He wanted me to do with this
> money, notoriety and influence. He gave me two different
> passages
> that helped me decide what to do, II Corinthians 9 and Psalm
> 72
>
> First, in spite of all the money coming in, we would not
> change our lifestyle one bit. We made no major
> purchases.
> Second, about midway through last year, I stopped
> taking a salary from the church.
>
> Third, we set up
> foundations to fund an initiative we call The Peace Plan to
> plant
> churches, equip leaders, assist the poor, care for the sick,
> and
> educate the next generation.
>
> Fourth, I added up all that
> the church had paid me in the 24 years since I started the
> church,
> and I gave it all back. It was liberating to be able to serve
> God
> for free.
>
> We need to ask ourselves: Am I going to live for
> possessions? Popularity?
>
> Am I going to be driven by
> pressures? Guilt? Bitterness? Materialism? Or am I going to be
> driven by God’s purposes (for my life)?
>
> When I get up in
> the morning, I sit on the side of my bed and say, God, if I
> don’t
> get anything else done today, I want to know You more and love
> You
> better. God didn’t put me on earth just to fulfill a to-do
> list.
> He’s more interested in what I am than what I do.That’s why
> we’re
> called human
> beings, not human doings.
>
> Happy moments, PRAISE GOD.
> Difficult moments, SEEK GOD.
> Quiet moments, WORSHIP GOD.
> Painful moments, TRUST GOD.
> Every moment, THANK GOD.
>
> God’s Blessings on you today.
>
> NOW. PLEASE SHARE THIS WITH YOUR FRIENDS AS YOU SEE FIT.
>
February 11, 2009 at 3:57 pm
Almost Everyone Needs to Eat More Fruits and Vegetables
A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that’s recommended, most people need to increase the amount of fruits and vegetables they currently eat every day. How Many Fruits and Vegetables Do You Need?Fruits and Vegetables Can Protect Your Health
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.Whole Foods or Supplements?
Nutrients should come primarily from foods. Foods such as fruits and vegetables contain not only the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases.
For some people, fortified foods or supplements can be helpful in getting the nutrients their bodies need. A fortified food contains a nutrient in an amount greater than what is typically found in that food. |
|
Fruits and Vegetables and Weight Management
Substituting fruits and vegetables for higher-calorie foods can be part of a weight loss strategy. Read more on CDC’s page How to Use Fruits and Vegetables to Help Manage Your Weight.Fruits and Vegetables on the Go!
Busy lives can benefit from food that’s nutritious, yet easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.
The Colors of Health
Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what’s inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.
To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.
View a chart that lists specific nutrients and tells you how these nutrients contribute to good health. You can also find out which fruits and vegetables are good and excellent sources of these nutrients. |
http://www.fruitsandveggiesmatter.gov/benefits/index.html
This is REALLY cool…you HAVE to check this out! It will help you with your goals!: (interactive site) http://www.fruitsandveggiesmatter.gov/activities/analyze_my_plate.html
Remember, the recommendations were set up to maintain a healthy lifestyle…what do you think you NEED to prevent disease??? hhhhhhhhhmmmmmmmmmm….I would say MORE phytonutrients and antioxidants!
Make it a GREAT day!
Nancy
February 12, 2009 at 8:52 am
Way to go JT…5 more lbs!!! You are on your way! Keep up the great work!
Amy…fantatic attitude and “stick-t0-it-tive-ness” (a Nancyism) while you were on Vacation!
When you have a strong reason WHY, the “how to” becomes easier!!!
Nancy
February 13, 2009 at 10:33 am
Fact #1
Remember, it’s not all about calcium.
A new study suggests that neutralizing an acid-producing diet may be an important key to reducing bone breakdown while aging. Fruits and vegetables are metabolized to bicarbonate and thus are alkali-producing. But the typical American diet is rich in protein and cereal grains that are metabolized to acid, and thus are acid-producing. With aging, such diets lead to a mild but slowly increasing metabolic acidosis which can then lead to bone loss.
Increasing fruit and vegetable intake can help reduce metabolic acidosis and thus decrease the rate of related bone breakdown.
Beyond Organic’s FRUITY GREEN ENERGY is a terrific way to increase your fruit and vegetable intake in a convenient, low calorie, and tasty way.
Source: Treatment with potassium bicarbonate lowers calcium excretion and bone resorption in older men and women.
Fact #2
Our fish oil is no snake oil.
Researchers at Columbia University Medical Center report that supplementing the diet of mice with fish oil decreases the absorption of cholesterol in their arteries. Mice that received the high saturated fat diet experienced greater weight gain than the other two groups of mice, and had higher plasma free fatty acid and triglyceride levels. In contrast, mice that received fish oil had 40 percent lower plasma free fatty acids and 70 percent lower triglyceride levels than animals that received the standard diet.
While the high fat group had greater arterial uptake of LDL cholesterol than the control mice, those that received fish oil had significantly less entry of LDL cholesterol into their aortas. The researchers determined that the omega-3 fatty acids that are abundant in fish oil decrease lipoprotein lipase, a molecule that traps low density lipoprotein in the wall of the artery.
www.seabiotics.com/elite to order at a discount!
Make it a great day!!!
All the best-
Nancy
February 13, 2009 at 5:07 pm
“When disappointment weighs on you like a rock, you can either let it press you down until you become discouraged or you can USE IT as a stepping stone to better things” – Joyce Meyer
Do not lose heart and grow weary, continue to do what is noble and right, for in due time, AND at the appointed season you will reap what you sow!! Be courageous and sow seeds of life!!! (paraphrase Gal 6:9)
Remember….your WORDS are seeds….what do they sow? LIFE or death?? Something for you to “chew” on!!
Blessings-
Nancy
February 15, 2009 at 3:30 pm
Snacks That Satisfy Without Sabotaging Your Hard Work!
Sometimes you just have to have a snack that satisfies your sweet tooth. Be prepared for the munchies by having good low-calorie snacks on hand.
Beyond Organic wants you to practice Safe Snacking! If the urge for something sweet or salty or just plain crunchy gets the best of you, point your browser to one of these websites for 100-calorie snacks. If none of these options chime your bells, Google “100 calorie snacks” and see what else is out there! *Remember, it is wise to eat some protein with a carb snack.
Website Suggestions for Tasty and Low-Calorie Snacks
” If you focus on the calorie count, it can make it much easier to chose a snack and much easier to stick to your diet, and you can’t stray too far if you only allow yourself that 100-calorie limit,” says Christine Gerbstadt, MD, RD, a spokeswoman for the American Dietetic Association.
2. http://www.goodhousekeeping.com/health/healthy-snacks/low-calorie-snacks-0606
Best Snacks — 100 calories or less
” On a diet but don’t want to deprive yourself of a treat here and there? Try these tasty nibbles—all 100 calories or less.”
By Delia A. Hammack, MS, RD, Good Housekeeping Research Institute
” High-fat, high-calorie snacks can sabotage weight-loss efforts. Next time you can’t resist those midmorning or late-night munchies, reach for one of the snacks listed below. The following list contains 100 low-fat, low-calorie snacks that will satisfy your hunger without sacrificing your figure.”
February 17, 2009 at 9:48 pm
1 Tbsp dates, pureed
1 Tbsp oats, whole oats, ground
1 Tbsp dried cranberries or fruit of choice
1 Tbsp coconut, unsweetened
1 Tbsp walnuts, finely chopped
1 Tbsp dark chocolate chips or carob chips, optional
1 Tbsp Agave nectar (or dark honey)
1 Tbsp Perfect Pro Meal by Beyond Organic (vanilla or cinnamon bun)
You can increase the amounts to how many servings you would like! Make a whole pan or just a few! Cut into 2 inch squares, wrap individually, enjoy as a snack! (store in fridge for freshness)
February 26, 2009 at 8:45 am
• If it grows out of the ground, or you can pick it off a tree, chances are that it’s good for you.
• Eliminate the problem. Get rid of temptation foods in your house. Don’t even bring them in.
• Add a little Crystal Light to your water for a sweeter taste. OR flavored stevia for a more holistic approach!
• If you don’t have measuring cups available, use your fist to figure out correct portions. From chicken breasts to veggies to fruit, just about every portion you’ll eat is the size of your fist.
• Make dining a pleasant ritual. Sit down and enjoy your food rather than eating on the go.
• A great appetizer to order at an Asian restaurant or a sushi bar is edamame, steamed soybeans. They’re delicious, and you can fix them at home too. Just pop them in the microwave for a few seconds, then sprinkle a little sea salt on them, and enjoy.
• Thinking that you can’t get in shape because you don’t have two hours a day to exercise is just another excuse for doing nothing. Start small, because small can only get bigger. Starting big means burning out, blowing out, getting injured–another reason you might quit altogether.
• When Michael Phelps is in the pool swimming, what is he thinking about? He’s thinking about one thing and that’s swimming faster. When Lance Armstrong is in a race, what is he thinking about? Pedaling faster. THINK about what you are “thinking about”! Pray…ask for help!
• It is never too late to take charge of your life.
• Use a food journal to keep track of what triggered you to overeat–negative emotions, stress, a celebration, or being with certain people. Identifying these trigger situations will help you put a stop to them.
• The main thing is to make peace with your body now, before you try to change it. Accept where you are at the moment. Okay, you’re overweight. But how great that you’ve decided to do something about it!
• My clients, particularly those who have to lose a lot of weight, are often very angst-ridden when they start. They say, “You’re going to take away the food I love! You’re going to make me do things I don’t want to do, which is why nothing has ever worked for me!” I try to get them to relax. This isn’t about beating yourself down but lifting yourself up. It involves realizing why your eating has gotten out of control and starting to think about food differently. I teach them how to work their favorite foods into their plan so they don’t ever feel deprived.
• When you find yourself thinking, I’m going to get an ice cream cone because I’ve had such a bad day, just stop. Take a moment and ask yourself, Am I really hungry? Do I really want this? Why do I want it? The pause gets you thinking instead of simply acting on impulse. Get a weight loss ‘buddy’ and call them if you have to for support!
• Losing weight and keeping it off means balance, not going without treats for the rest of your life.
• Losing weight is not about starving yourself; it’s about eating what you want, with certain modifications.
• It’s okay if you don’t like spinach or broccoli. You don’t have to eat it. Find what you like and make it work for you.
• If you don’t have time to get in the kitchen and prepare a meal, cook in bulk. In other words, prepare a bunch of food that you can eat over the course of several days. Or prepare several full meals, put them in plastic baggies, refrigerate them, then reheat them in the microwave when you’re ready to eat.
• Exercise becomes fun when you become physically capable. When you can look at yourself and say, “I’m a kick boxer” or “I’m sprinting 11 miles an hour,” that when exercise is fun.
• Sometimes you’ve got to have hit bottom, like realizing you can’t play tag with your kids without getting out of breath before you decide to improve your level of fitness.
• You’ve got to be able to love yourself before you can really get in shape. Start acknowledging your own achievements and stop looking for external validation. It isn’t about your boyfriend being proud of you or your dad being proud; it’s about feeling good and right with yourself.
• If you’re prone to emotional overeating, identify what is happening psychologically, deal with that situation, verbalize your feelings, and address that issue rather than turn to food.
I believe in YOU and WHO you are and WHAT you can become!
Loads of Blessings-
Nancy
“Fit 4 Excellence and Beyond!”
www.BeyondOrganicStore.com
www.Fit4Excellence.com
February 26, 2009 at 9:23 am
Stevia
Conversion: 1 teaspoon powered extract = 1 teaspoon liquid concentrate = 1 cup sugar
Rapadura
Conversion: 1 cup rapadura = 1 cup sugar
Raw honey
Conversion: 1/2 cup honey = 1 cup sugar
Maple syrup
Conversion: 1/2 to 2/3 cup maple syrup = 1 cup sugar. Reduce liquid in recipe by 1/4 cup.
March 16, 2009 at 4:01 pm
Shopper’s Guide to Holistic Eating
While we respect the individual choices people make to consume a meat and/or a vegetarian diet, we also know that the food can be laden with harsh chemicals and that it may have undergone processing. Most of the beef, pork, and chicken found in grocery stores comes from animals that have been raised in a commercial environment. It is not uncommon for animals raised in these environments to have been kept in small, overcrowded enclosures without the freedom to roam. Most animals living in these conditions are given hormones and antibiotics that, in turn, enter our bodies when the meat is eaten. Buying free-range, organic meats as well as organic produce whenever possible is strongly recommended.
The information below identifies nutritional foods to look for while grocery shopping.
Farm-raised fish vs. wild caught fish
Farm-raised describes fish that do not have spacious swimming areas. These fish are prone to disease, therefore they are given antibiotics in an attempt to keep the disease rate low. Farm-raised fish are fed commercial pellets instead of a natural fish food, so their nutritional intake is different than that of a wild caught fish. Farm-raised fish are higher in Omega-6 fatty acids and lower in Omega-3 fatty acids.
In a natural environment, salmon will absorb carotenoids through eating pink krill. Farm-raised salmon have color added to their food in order to give them a pink appearance rather than the gray color they become when fed the commercial food pellets.
If you include fish in your diet, wild caught fish can be purchased fresh or can be found in the freezer section of the grocery and will be labeled “wild caught.”
Back to Top
Beef, chicken & pork
Unless labeled as “free-range,” many of these animals are raised in small living spaces where diseases are prevalent. Many farms administer antibiotics to prevent sickness, as well as hormones to establish a higher production rate. Frequently, grains, that have been sprayed with pesticides and/or herbicides during growth, are the main food source for many of these animals.
Labels that indicate “Grass-fed,” or “free-range” is what to look for when choosing red meat. Free-range, organically-grown chickens typically have spacious fields in which to roam and eat naturally.
Labels to look for:
- “Free-range”
- “Free from hormones and antibiotics”
- “Certified 100% organic”
Back to Top
Fruits & Vegetables
Most store bought produce have had pesticides and/or herbicides administered during their growth process to rid the plants of bugs and disease.
Nearly all fruits and vegetables travel long distances from farms to grocery stores, even when they are organically grown. The majority of fruits and vegetables are harvested in a pre-ripened stage aiming to prevent spoilage; however, this practice may cause a loss of nutrients.
Local farmer’s markets usually provide the freshest produce available. Many local farmers produce organically grown crops and sell them at their local farmer’s market daily. Plus, shopping locally supports your local community.
March 16, 2009 at 4:02 pm
Shopping at your Local Farmer’s Market
While organic produce is recommended because it is chemical free, locally grown produce may be even better. Nutritional value begins to decline immediately after picking and continues as the produce ages. Exposure to light, air and heat can also cause a loss of nutrients.
Much of the produce found in your grocery has traveled many miles and several days before reaching us. In many cases, frozen fruits and vegetables contain more nutrients than “fresh” bought from the grocery store. Shopping at your local farmers’ market allows you to have the freshest produce available.
Most of the items are picked that day or the day before and are at their peak. Better yet, if you have any questions, the person who grew it is right there to ask. Another bonus it that buying local helps to make a positive impact on the environment.
When you purchase produce in the grocery, you are also paying for the gas and shipping costs, which contribute to pollution. Locally grown food does not demand these costs nor does it have the same effect on the environment. Because of consumer’s requests for organic produce, you’ll likely find local farmers who grow organically. This is ideal!
To learn more on holistic shopping tips, go to the shopper’s guide.
March 16, 2009 at 4:09 pm
This “excerpt” is from my friend, Mela. It is off of her website. She is a very gifted singer; check this out! www.MelaKamin.com
“I feel so blessed to have the opportunity to share my music and my love for the Lord with you. I’ve never been so joyful and I know God, in His perfect
and divine way, is choreographing all these amazing events in my life. Thank
you, God – I am grateful!
My debut CD, tentatively entitled “Start with One,” will be released this Summer.
To pre-order, contact me at melakamin @ mac.com.
I’d love to see you at one of my performances. I’m currently booking at churches, bookstores and Christian festivals.
You have my gratitude for your support and may you be a blessing to someone today. When you make someone else’s day, God makes yours, in the process.
He is so good – Pass it on!”
Need encouragement from the Word? Here’s a blog I read to get filled up,
by my friend Faith Klein:
-
•http://speakinginfaith.wordpress.com
Want some inspiration for your table and tummy? Read this fun food blog at:
-
•http://www.lovefeasttable.com
March 28, 2009 at 11:14 am
We are on the FRONT page of www.FoodieBlogRoll.com , this site gets over 300,000 hits per day. What does this mean for www.Fit4Excellence.com and www.BeyondOrganicStore.com ? More people will be exposed to our sites and YOUR comments! Blogs away!!!!
This is very exciting for www.BeyondOrganicStore.com and all of our partners on our partners page! If you do business with us and would like us to add you to our partners page, please send us the info to be posted to Nancy@BeyondOrganicStore.com
Have a fantastic week!
March 30, 2009 at 8:23 am
Grilled chicken makes a swift and easy mid-week meal, and is one of the simplest of lemon chicken recipes. Marinading the meat in lemon juice tenderises the chicken, and gives it masses of extra flavour. You can leave the chicken in the marinade overnight if you get organized enough, but if not even 10-15 mins steeping in the lemony mixture will be enough to add that unmistakeable citrus aroma.
Serves 4: 8 chicken pieces, 2 lemons, 2 cloves garlic, crushed, 4 tbsp olive oil.
Put the chicken in a dish. Squeeze the lemons, mix juice with the garlic and oil to make a marinade. Toss chicken in the marinade, cover and refrigerate until needed. Preheat the grill to medium. Put the chicken into the grill pan and spoon over some marinade. Grill the chicken, placing it about 4-6 inches beneath the heat, and turning once until the skin is crisp and juices run clear when the meat is tested with a knife point.
As a variation, you can use chicken breasts, skinned and cut into cubes before marinading. To cook, thread the cubes on skewers, alternating with cherry tomatoes, baby onions and bay leaves, and grill until the chicken is cooked right through, basting with marinade.
Make a mixed greens salad for a perfect side dish. Add a variety of raw veggies and tomatoes. To make a healthy dressing, mix 2 tablespoons of almond oil, 1 tablespoon of lemon juice, 1 packet or tsp. of stevia (natual sweetener) and toss into salad.
March 31, 2009 at 6:45 am
One of my friends, (that I met through my daughter’s pre-school) has started a fun and interesting food blog; I would encourage you to check it out and let us know what you think!
www.LoveFeastTable.com
Have a healthy and joyful day~
March 31, 2009 at 6:52 am
Keep it REAL! The beginning of a journey…
www.BeyondOrganicStore.com
Continue Reading April 20, 2009 at 7:48 am
What a gorgeous day in MN!!
It has been one week since my “detox, get fit program” was launched.
Things are going very well. In fact, today I power walked with my friend, Vicki, for 90 minutes! We are thinkin’ it was between 6-7 miles…yeah for us!
I have been staying completely away from any processed foods, sugars, and dairy! I have been eating my products from www.BeyondOrganicStore.com , lots of low sugar veggies, some fruits, egg whites, chicken breasts and fish (wild caught), excepted for my canned white tuna. I have been drinking loads of water with lemon, herbal teas and a “tad” bit of coffee. (my “treat” for the day, BUT I only add stevia for sweetener and a drop of light soy milk).
My energy has been good thanks to Max gxl, this has also helped my workout recovery time. ( www.BuyProductsHere.com ) I am shocked that I am not getting too sore after KILLER workouts with weights and cardio!
My goal is to lose 3-4 lbs per week, but ultimately, I care about my body composition the most. I will ONLY weigh myself 1 time per week. This helps me to STAY diciplined. At night when I REALLY want to eat, I drink my fruity green energy instead and go to bed! I have noticed that my sleep has been very deep and I wake up completely refreshed. Today, I had to wake up at 4 am to take my sister, Kathie and her hubby, Scott to the airport; I am still feeling great and it is 5 pm!
One of my “energy” tricks is to eat small amts. of protein throughout the day, maybe 10 grams every 2 hours. I also LOVE to munch on slices of green, yellow or red peppers at those times.
Lunch was amazing…a “mound” of spinach leaves, grilled salmon (30 grams pro.) and a drizzle of olive oil and balsamic vinigar. Ice Tea. (constant comment)
Comment and let me know some of your favorite healthy lunches!
April 22, 2009 at 4:13 pm
About Colon Cleansing One of the main theories behind colon cleansing is an ancient belief called the theory of autointoxication. This is the belief that undigested meat and other foods cause mucus buildup in the colon. This buildup produces toxins, the theory goes, which enter the blood’s circulation, poisoning the body.
Some people claim these toxins cause a wide range of symptoms, such as: • Fatigue • Headache • Weight gain • Low energy
The colon is extremely significant in regards to its specific purpose. The colon is a section of the large intestine that extends from the cecum to the rectum. It is imperative that people understand the effect that irresponsible eating and drinking habits can have on the colon. Coincidently, because the colon is the main organ of the body that manages the waist production and disposal in the body, the process of colon cleansing should be a part of everyone’s healthy living regimen. As the primary sewage system of the body, we can utilize a colon cleansing program that would consist of external supplemental products that are specifically designed to detox your system.
Doesn’t it make sense to CLEANSE and REPLENISH EVERY DAY?? Order your Fruity Green Energy today, only $40! www.BeyondOrganicStore.com
April 27, 2009 at 1:48 pm
Low Carb…Is It REALLY The Best Way To Burn Fat?
Ok…bottom line…do “low carb” diets burn fat?
In a word?
YES!
A recent study of 87 long term studies have proven that when it
comes to burning body fat, reducing your carb intake DOES work best.
BUT…
“Low carb” diets can be VERY frustrating for most people and hard
to stick to.
As an experiment last year, I went 10 full days with ZERO
carbohydrates.
I mean, not even a blade of GRASS in my diet…straight
protein…not a single carb or gram of fat in sight.
I went INSANE!
No, I don’t mean that “figuratively”…I mean I literally went
INSANE!
I went from near sobbing fits over my computer not working properly
to hysterical laughter at the thought of even undertaking such an
experiment.
You see, your brain NEEDS carbs just to function properly so doing
without any at all was an extreme example of how your body does
need to get some carbs to function.
So here’s a tip from the “Muscle Nerd Looney Bin” on how to easily
burn fat the “low carb” way from my Combat The Fat program
Separate “Dry” Carbs From “Wet” Carbs
This is a little twist I’ve created in Combat The Fat that allows
you to EASILY reduce the WRONG kind of carbs WITHOUT counting
calories and NEVER going hungry.
You need more carbs on training days to recover your muscle so you
can consume 2-3 servings of “Dry Carbs” on those days (like
oatmeal, pasta, bread, etc.)
“Wet Carbs” include most vegetables and fruits and don’t contain a
lot of carbs so you can eat MUCH more of these each day.
Use them as “fillers” in your diet to keep from getting hungry and
helping you avoid the real culprits…those “dry carbs”.
I know this is a very different way of looking at “food” and
doesn’t really follow the normal “low carb” pattern.
But it’s a glimpse of the way that I’VE structured the RIGHT way to
use “low carb” to lose weight and forms one of the foundations of
the Combat The Fat “Daily Eating Guide”.
Hope it helps!
Your “Champion For The Average Joe & Jane”,
Jeff
Thank you, Jeff, for this GREAT tip! Yes, it works!
I have lost 5 lbs of fat in the last 2 weeks.
April 29, 2009 at 7:34 am
Grilling is one of the lightest ways to cook, but to keep it that way, you want to pick leaner meats. Find out which cuts to look for.
Leaner Cuts First off, here are the cuts you should be looking for:
Poultry: Skinless, white meat chicken or turkey; ground turkey breast
Beef: Flank steak, top loin, sirloin, porterhouse, T-bone steak and tenderloin; 90% lean ground beef
Veal: Any trimmed cut
Pork: Pork chops or tenderloin (personally, I am not a big pork advocate)
Lamb: Look for the word “loin”
Game: Rabbit and buffalo
Game birds: pheasant, quail and ostrich
The American Heart Association certifies many cuts of beef and pork as low in fat and saturated fat. When browsing the meat aisle, check packaging for their symbol. Also, fish is a lean protein. While not technically “meat,” you might try salmon, tuna, mahi mahi, halibut or tilapia — all sturdy enough for grilling.
The Calories and Fat : My advice? …”think about it” — you choose a lower fat cut, but eat 10 or 12 ounces of it. That sabotages your healthy efforts. Aim for 3 to 4 ounces per serving — that’s about the size of your palm or your smartphone. You may see “lean” or “extra lean” on some meats. According to guidelines, meats marked “lean” must contain less than 10 grams of total fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol per 3.5 ounces. Meats labeled “extra lean” contain less than 5 grams of total fat, 2 grams of saturated fat and 95 milligrams of cholesterol. But be careful when grilling up anything that’s “extra lean” — they may turn out rubbery or dried out. Remember, not all cuts are great for grilling.
More Tips: When shopping, look for meats that have the least amount of visible fat. If the cut is marbled, that means it’s streaked with fat. For burgers, remember that ground turkey or chicken can have as much fat as ground beef because they often have a mix of dark meat and skin. Make sure you pick ground breast meat — or look for low-fat ground chicken or turkey.
Other Benefits:
Not only are lean meats better for you, but they’re better for your grill, too. Fatty meats drip more and can cause more flare-ups, which can, in turn, burn your foods. Grease dripping on your grill also wears out the grill’s metal parts faster.
Cost Controls:
Not sure what cuts are in your price range? Fresh direct, an online food delivery service, has a great chart that gives ballpark figures on your favorite beef, lamb and pork cuts.
Recipes to try: Wild West Steak (for bison or beef) Flank Steak with Coffee Peppercorn Marinade Grilled Chicken Breast with Spicy Peach Glaze http://images.foodnetwork.com/webfood/images/healthyeats/newsletter/052009/HE_052009.html
Have a wonderful holiday weekend~
Nancy
May 20, 2009 at 9:31 am
Do YOU have insatiable food cravings? Everyone does, right? Maybe for you it’s CHOCOLATE…or POTATO CHIPS…or LIME JELL-O! Whatever it is for YOU, food cravings are one of the reasons so many diets FAIL. After a few weeks of depriving yourself, you mindlessly scarf down your “secret sin” food and then wallow around in self-guilt. Sound familiar? Well, here are 4 TIPS TO CONQUER YOUR FOOD CRAVINGS…
Food Craving Tip #1:
Time Your Indulgence The best time to eat your “guilt foods” are shortly after training. This is when your body can actually USE the common insulin spike from eating sugary foods to help your muscles recover from your workout. That helps you build or maintain muscle which will in turn help you burn more fat.
Food Craving Tip #2:
Find Healthier Alternatives Eating the WRONG foods isn’t an “all or nothing” ordeal. So many people say, “If I’m gonna blow my diet, I may as well blow it BIG!”. Wrong answer! Choose low-fat egg nog over full fat…dark chocolate over milk chocolate…bake without the lard, full fat butters, or hydrogenated oils that recipes call for and use “healthy” oils instead. One of my favorite “desserts” is sugar-free vanilla pudding mixed with Perfect Pro Meal protein powder! www.BeyondOrganicStore.com Mmmmm…muscle-building goodness for late-night cravings!
Food Craving Tip #3:
Cheat, Cheat, Cheat! When you’re trying to lose weight, a “cheat day” can actually HELP you achieve better results! If you’ve been programming your body to deal with reduced calorie intake, it can adapt and try to hold on to body fat because it feel it needs to conserve that valuable fuel source. But by adding a “cheat day” in (no more than once a week!), you can jolt your sleepy metabolism into letting go of more body fat.
Food Craving Tip #4:
Plan Your “Make Up” Too often when falling off the wagon, people see it as “failure” and just give up. Instead, when you know you’re going to be “cheating”, PLAN for how you’re going to compensate. So if you find yourself at a party and the voices in your head are screaming for chips and dip, mentally COMMIT to hitting the gym the very next day with the intention of burning off those extra calories!
Have a Happy and Healthy Day!
Nancy
May 27, 2009 at 9:19 am
Ingredients
- 6 large eggs
- 1/2 cup low-fat mayonnaise
- 2 tablespoons whole-grain mustard
- Kosher salt and freshly ground black pepper
- 2 scallions (white and green), thinly sliced,
- 1 rib celery, minced, scant 1/2 cup
- 2 radishes, grated on the large holes of a box grater
- 8 romaine lettuce leaves
- 1 cup pea or other sprouts
Directions
Put the eggs in a saucepan with enough cold water to cover. Bring to a boil, cover, and remove from the heat. Set aside for 12 minutes. Drain the eggs and roll them between your palm and the counter to crack the shell, then peel under cool running water.
Dice the eggs. Combine the eggs with mayonnaise, mustard and season with the salt and pepper. Stir in the scallions, celery, and radish.
Divide the egg salad among the lettuce leaves, top with the sprouts and roll up. Serve 2 rolls per serving.
May 27, 2009 at 12:35 pm
I just love this blog…a wonderful friend of mine (she also has 4 kids) is one of the creators of this fantastic blog! It is not only entertaining, it has amazing recipes with loads of love and fun behind the scenes….oh…WITH pictures! You must check this out and subscribe to their blog feeder! It is a real treat.
All the best~
Nancy
May 29, 2009 at 8:13 am
Swine flu, a.k.a. H1N1 virus, morphed its way into our fears in a media frenzy. We focused on pork ; washing our hands; wearing masks; and boosting tired immune systems. We should have thought about whey….
New research confirms that whey has impressive power to boost immune responses. Not the aminos that help prevent diabetes. That’s old research. Not the aminos that help heal wounds. That’s old research, too. Not even the aminos that protect cardiac health; or keep our bones and muscles stronger; or our weight controlled. That’s all common knowledge by now. New research suggests that whey boosts the power of our immune engine itself as it fights infection; heals wounds; or isolates germs and viruses.
It’s the alphalactalbumin and the beta-lactoglobulin in whey that we want working in us. Those alphas and betas give our neutrophilis cells – important in our immune response to injury and infection – a power boost when we need it most. As the body calms inflammation; releases histamines, serotonin or prostaglandins that cause pain; increases blood flow, or sends out the famous t-cells, a ready supply of whey’s alphas and betas will power up the immunity fight.
When you’re in an immuno frenzy, whether from a viral threat, or the wear and tear of intense exercise, sip on some whey, and let the alphas and betas do the rest. Order Perfect Pro Meal from www.BeyondOrganicStore.com
June 3, 2009 at 7:56 am
Any bodybuilder knows that to REALLY add some flare to his/her pecs, he/she MUST add Incline Dumbbell Flyes to his/her chest routine.
But now there’s a way to make this powerful exercise even MORE effective using a breakthrough THUMB maneuver for more FORCEFUL CONTRACTIONS.
Can’t finger it out…I mean FIGURE it out? Here’s how YOU can take advantage of this awesome new tactic…
1. On an incline bench (set to no MORE than 30 degrees incline), hold a dumbbell in each hand at the starting position (arms extended above you, palms facing each other).
2. With your arms slightly bent, perform a standard flye by slowly lowering your arms to the side. BUT…
3. As you lower them, instead of keeping your hands and wrists LOCKED, ROTATE your hands so that your THUMBS point TOWARD THE CEILING at the bottom of the movement. (Make sure you feel a good stretch in your chest at the bottom.)
4. While focusing on contracting your chest muscles (rather than your arms), quickly raise both arms to the starting position while ROTATING your hands so that your palms face each other again.
This maneuver actually creates an isolated range of motion movement within your pecs resulting in increased muscle contraction and fiber stimulation.
To prove it, try this…
Hold one arm in the flye position while placing your other hand on the chest muscle of the “working arm”.
Now go through the motion of a “regular” flye with your wrists locked, while feeling the muscle movement with your other hand.
Once you’ve reached the bottom of the movement, hold your arm position and rotate your hand back and forth between the thumb “up” and the “normal” position.
Feel that movement in your upper pec?
Good! Now stick a dumbbell in your hand and get ready to GROW!
June 3, 2009 at 8:00 am
Plant proteins key to weight loss, healthy cholesterol, suggests study
By Lorraine Heller, 10-Jun-2009
Related topics: Research, Proteins, peptides, amino acids, Cardiovascular health, Weight management
A diet low in carbohydrates and high in plant-based proteins could improve blood cholesterol levels while promoting weight loss, according to a new study.
In a paper published this week in the JAMA journal Archives of Internal Medicine, scientists suggested that popular low-carb diets with meat protein, which are often promoted for weight loss, may contain high levels or saturated fat and cholesterol, which could lead to the “potential for adverse effects”.
“This lack of a benefit for LDL-C control is a major disadvantage in using this dietary strategy in those already at increased risk of coronary heart disease,” write David Jenkins, M.D., of St. Michael’s Hospital and the University of Toronto, Ontario, Canada, and colleagues.
“A plant-based low-carbohydrate diet high in vegetable proteins and oils may be an effective option in treating those with dyslipidemia for whom both weight loss and lower LDL-C concentrations are treatment goals,” wrote the authors, adding that more research was needed to confirm the benefits.
‘Eco-Atkins’
Their study, which was supported by the soy protein manufacturer Solae, found that overweight individuals who ate a low-calorie, low-carbohydrate diet high in plant-based proteins for four weeks lost weight and experienced improvements in blood cholesterol levels and other heart disease risk factors.
The researchers randomly assigned 25 participants to this diet, which they term the ‘Eco-Atkins’ diet, for a period of four weeks. The vegetable proteins in this diet were derived from gluten, soy, nuts, fruits, vegetables, cereals and vegetable oils.
Another 25 participants were given a high-carbohydrate, lacto-ovo vegetarian control diet, which was based on low-fat dairy and whole grain products. The diets provided 60 per cent of participants’ estimated calorie requirements.
After four weeks, both groups recorded similar levels of weight loss – around 4kg or 8.8lbs. However, reductions in LDL-C levels and improvements in the ratios between total cholesterol and HDL-C were greater for the low-carbohydrate diet compared with the high-carbohydrate diet, wrote the researchers.
“The low-carbohydrate diet also appeared to produce beneficial changes in levels and ratios of apolipoproteins, proteins that bind to fats. In addition, small but significantly greater reductions were seen in both systolic (top number) and diastolic (bottom number) blood pressure for the low-carbohydrate vs. the high-carbohydrate group.”
‘Debatable’ benefits
The authors said their study provides insight into “debatably more effective and possibly safer tactics” for designing higher-protein diets for weight loss and cardiovascular risk reduction.
“However, it is premature to recommend the ‘Eco-Atkins’ diet as a weight loss diet of choice without confirmation of its efficacy in larger studies of more diverse and higher-risk individuals. Long-term studies are also essential to ascertain both sustainability and safety,” they concluded.
Source:
The Effect of a Plant-Based Low-Carbohydrate (‘Eco-Atkins’) Diet on Body Weight and Blood Lipid Concentrations in Hyperlipidemic Subjects
Archives of Internal Medicine, 2009;
169 (11): 1046 DOI: 10.1001/archinternmed.2009.115
Authors: David J. A. Jenkins; Julia M. W. Wong; Cyril W. C. Kendall; Amin Esfahani; Vivian W. Y. Ng; Tracy C. K. Leong; Dorothea A. Faulkner; Ed Vidgen; Kathryn A. Greaves; Gregory Paul; William Singer.
June 15, 2009 at 8:43 am
We benefit nutritionally from many components found in foods that also happen to be rich in “direct” antioxidants, such as oranges, dark chocolate and red wine. It is thought that if we eat these foods and many other direct antioxidant supplements, we would receive tremendous antioxidant rewards and reduce our total oxidative stress. Science is proving that to be a myth. Current scientific studies show that your body can’t ingest enough antioxidants through food, juices or vitamins to equal the number of free radicals your body makes every day; therefore failing to relieve oxidative stress. In fact, studies are also suggesting that consuming large amounts of direct antioxidant through supplements may result in antioxidants reacting with oxygen in your system, which results in the production of oxidants and increased oxidative stress. Coming to light through LifeVantage is a discovery that our body produces its own free radical fighting enzymes that are so powerful they can completely reduce the age dependent increase in oxidative stress. And with this discovery and the patented, clinically proven product that causes our bodies to produce the enzymes, a new opportunity for health and financial prosperity has begun.
Dr. Joe McCord LifeVantage Director of Science Dr. Joe McCord is recognized as one of the foremost authorities on the body’s antioxidant defense system. Dr. McCord has outstanding credentials, and he is featured in Dr. Sanjay Gupta’s book, Chasing Life. Dr. McCord is credited with co-discovering the enzyme Superoxide Dismutase (SOD) in 1969, which marked the beginning of the study of antioxidants and the impact on the human body. Thanks to his groundbreaking work, Dr. McCord is highly regarded in the field and has helped shape the direction of antioxidant research over the years.
Watch this ABC Primetime clip: http://info.lifevantage.com/mattleavitt/news.html#ABCVideo
July 4, 2009 at 8:31 am
Hey Everyone!
Burke Hedges is coming to town Wed., July 15-17. He will be staying at our home to help launch our new company, LifeVantage ! Burke is an international business consultant, author, and mentor to thousands.
Please join us Wed. night for a greet and meet! 7 pm…call for directions 612-840-1008.
www.lifevantage.com/mattleavitt
www.BurkeHedges.com learn more about Burke
July 9, 2009 at 8:33 am
Reduce cellular age by 40% in 30 days! PROVEN!
Continue Reading August 7, 2009 at 8:06 pm
LifeVantage Enters International Market with Pre-Launch in Mexico, One of the Top Network Marketing Countries in the World
SAN DIEGO–(BUSINESS WIRE)–LifeVantage Corporation (OTCBB: LFVN),a science-based, natural products company dedicated to helping people reach their health and wellness goals through science-based solutions for oxidative stress and the maker of Protandim® and TrueScience™ Anti-Aging Cream, announced today that independent distributor applications and orders are being accepted in Mexico in anticipation of a launch late this summer.
“Mexico ranks among the top five countries in terms of network marketing, according to the Direct Sellers Association (DSA). Mexico City is the second wealthiest city in the world, and the entrepreneurial spirit is thriving. Within the last 30 days, LifeVantage began accepting Independent Distributor applications and product orders from hundreds of new distributors in our Mexican market in anticipation of our late summer launch,” said Ryan Thompson, LifeVantage Vice President of Sales, who is overseeing the company’s entry into Mexico.
David W. Brown, LifeVantage President and CEO commented, “There are several reasons we are expanding into Mexico. Network marketing companies traditionally have achieved outstanding results in Mexico and that, coupled with the fact that LifeVantage has strong distributor relationships in the country, were key factors in the expansion decision. Nutrition and wellness product sales are booming in Mexico and we believe that Protandim and TrueScience are ideal for this market, especially with the research and science that supports our products.”
Francisco Varela, National Sales Director of Mexico added, “People here in Mexico have been waiting excitedly for the opportunity to officially sign up as distributors and begin receiving the benefits of LifeVantage products. They view this as an outstanding business opportunity and look forward to continuing the great momentum that has begun here in Mexico.” LifeVantage headquarters in Mexico are located at Regus Torre del Angel, Paseo de la Reforma 350 Piso: 10, Of: 10064, Col. Juarez Mexico, D.F.C.P.
“Just as LifeVantage offers products to improve both outward appearance and that unlock the master blueprint of cells for greater health, so does it provide a blueprint for prosperity that can set the people of Mexico and their loved ones free financially,” said Thompson. “Our opportunity program and our compensation plan have been authored by the leading minds in the industry. We are excited to offer such an exciting opportunity to the people of Mexico.”
For more information regarding the development of LifeVantage’s Mexican market go to www.lifevantage.com.mx or contact the LifeVantage Mexico office at 011-5255-9171-2029.
About LifeVantage Corporation
LifeVantage Corporation is a publicly traded (OTCBB: LFVN), science-based, natural products company dedicated to helping people reach their health and wellness goals through science-based solutions to oxidative stress. Founded in 2003 and based in San Diego, Calif., LifeVantage develops nutraceutical products, including Protandim®, that leverage the company’s expertise and that are intended to deliver significant health benefits to consumers. For more information, visit www.LifeVantage.com.
About Protandim®
Protandim® is a clinically proven supplement that provides substantial benefits to help with the challenges of healthy aging. This patented antioxidant therapy works in a very different way than conventional foods such as red wine, oranges, blueberries or other popular antioxidant supplements. Protandim® works by increasing the body’s natural antioxidant protection at the cellular level, triggering (inducing) cells to produce naturally occurring protective antioxidant enzymes such as superoxide dismutase (SOD), catalase, and glutathione synthase.
A peer-reviewed human clinical study showed that after Protandim® was taken for 30 consecutive days, the accumulation of lipid peroxidation products (a biochemical marker of aging) was decreased by an average of 40%. The study also reported that this important marker of aging was decreased after taking Protandim® to the level of a typical 20-year-old. Protandim® is currently the subject of approximately 20 scientific studies at leading universities and research facilities. The nature and stages of the studies vary, as some of the testing is at a preliminary stage, while other studies using Protandim® are currently in progress. For more information about Protandim®, visit www.LifeVantage.com/mattleavitt .
About LifeVantage TrueScience™ Anti-Aging Cream
LifeVantage TrueScience™ is scientifically-based and contains cutting-edge ingredients, including those found in Protandim®. LifeVantage TrueScience™ Anti-Aging Cream gives skin a beautiful, even and smooth tone, diminishes the appearance of fine lines and wrinkles, and provides a vibrant and glowing appearance. LifeVantage TrueScience™ also improves skin smoothness and pigmentation, while increasing skin moisture. For more information about LifeVantage TrueScience™, visit www.LongLifeYoung.com or www.Lifevantage.com/mattleavitt
August 19, 2009 at 3:08 pm
This is Christine….
I have also had profound results from this skin cream!
http://www.lifevantage.com/documents/ts-promo-aug.pdf
Order yours today call: 612-840-1008
Nancy
August 24, 2009 at 10:56 am
SMALL STRAWS IN A SOFT WIND by Marsha Burns — Sept. 15, 2009: Beloved, your difficult circumstances can either be a stepping stone to the manifestation of My grace and glory, or they will be a tombstone that represents the death of hope. Right now, today, choose life and see the working out of My strength being made perfect in your weakness. This is certainly no time to retreat or give up; it is a time to re-fire and move forward with renewed faith.
Rise up and refuse to allow the enemy to use your current situation to neutralize you, says the Lord.
2 Corinthians 12:9 And He said to me, “My grace is sufficient for you, for My strength is made perfect in weakness.” Therefore most gladly I will rather boast in my weaknesses, that the power of Christ may rest upon me. NEW RELEASES!
September 15, 2009 at 1:25 pm
Protein Pancakes
It’s Fall. Morning is getting colder. Being inside is getting cozier. Here’s a recipe for Protein Pumpkin Pancakes that will start your day with a ymmmmmmmmmmm.
2 cups gluten free pancake mix
1 ¾ cups skim lactose reduced milk
1 TBS baking powder
½ cup Libby’s 100% Pure Pumpkin
1 ¼ tsp pumpkin pie spice
4 egg whites
1 tsp salt
1 scoop of whey protein
2-3 packets Splenda or Stevia/Truvia
2 TBS canola oil
*you can also add one packet of Perfect Pro Meal www.BeyondOrganicStore.com (30 grams of whey isolate and MORE)
Want to turn back your cellular age and reduce oxidative stress? Learn more at www.LongLifeYoung.com
Be Your Best~
Nancy
October 13, 2009 at 7:44 am
My friend, Christine Clifford, is an author, speaker, and cancer SURVIVOR!
Please check out her site and be inspired~ www.CancerClub.com
Become your OWN health advocate, get EDUCATED:
To order Protandim by Lifevantage go to www.LongLifeYoung.com
God’s Blessings are upon YOU~
Nancy
October 21, 2009 at 8:54 am
Hello friends and fellow “lovers of life”~
I met the most AMAZING woman yesterday, her name is Susan Kuhlman, she has quite the story. She most recently started a company, a few years back, called “This Italian Life”. You must check out her site at www.thisitalianlife.onefireplace.org Join me at their next event!
I look forward to spreading health into Italy with Susan as she joins our Lifevantage Team!
Ciao for now~
Nancy
October 23, 2009 at 1:38 pm
This is a first class networking group!
Join today…it is international, but started by a MN woman!
http://www.wolfmeansbusiness.com/
Be YOUR Best~
Nancy
www.LongLifeYoung.com Look better, Feel better, Perform better!!! Stop Aging????? You tell me!
October 23, 2009 at 7:54 pm
2010 Lifevantage Tour / details for MPLS:
Matt and I have been asked to “host” this very special event in Mpls.
There will be a MAJOR announcement so don’t miss it!
(remember, there are events going on all over the country; invite people to attend at all locations!) www.lifevantage.com
Th., Dec. 3rd at 7 pm at the airport Holiday Inn Select, Bloomington, MN
This is a FREE event…bring guests!
Airport Holiday Inn Select
Location/Directions
3 Appletree Square
Bloomington, MN 55425
From the North:
Take 35 W South To I-494, Go East On I-494 To 34th Ave Exit 1b, Turn Right On 34th Ave 1 Block to American Blvd. Turn Left – Hotel Entrance On Right.
From the South:
Take 35 W North To I-494, Go East On I-494 To 34th Ave. Exit 1b, Turn Right On 34th Avenue. 1 Block To American Blvd. Turn Left – Hotel Entrance On Right.
From the East:
Follow I-494 West To 34th Ave. Exit 1b, Turn Left On 34th Ave., Go 2 Blocks To American Blvd. Turn Left – Hotel Entrance On Right
From the West:
Follow I-494 East To 34th Ave. Exit 1b, Turn Right On 34th Ave., Go 1 Block to American Blvd. – Turn Left – Hotel Entrance On Right.
Looking forward to seeing you all there~
Matt and Nancy Leavitt
December 2, 2009 at 1:00 pm
Hello Fit 4 Excellence World!
I am currently hiring independent contractors to train out of my gym!
Therefore, we are expanding our client base AND lowering prices!
To learn more about training/prices/etc..
Please call for your FREE consultation at 612-840-1008!
Blessings of Health toYOU~
Nancy
May 5, 2010 at 9:14 am
Are you ready to make a change in your health and fitness level?
We will teach, guide and support you on your pathway to success.
We have designed proven plans to assist you in reaching your goals, but ultimately it is your choice!
Feed your mind :
One of the best places to start to turn your life around is by doing whatever appears on your mental “I should” list.
Indecision is the thief of opportunity.
Every life form seems to strive to its maximum except human beings. How tall will a tree grow? As tall as it possibly can. Human beings, on the other hand, have been given the dignity of choice. You can choose to be all or you can choose to be less. Why not stretch up to the full measure of the challenge and see what all you can do?
You cannot change your destination overnight, but you can change your direction overnight.
Decision making can sometimes seem like inner civil war.
Don’t say, “If I could, I would.” Say, “If I can, I will.”
It doesn’t matter which side of the fence you get off on sometimes. What matters most is getting off!
You cannot make progress without making decisions.
We generally change ourselves for one of two reasons: inspiration or desperation.
If you don’t like how things are, change it! You’re not a tree.
I used to say, “I sure hope things will change.” Then I learned that the only way things are going to change for me is when I change.
Quotes by Jim Rohn, America’s Foremost Business Philosopher, reprinted with permission from Jim Rohn International �2010.
As a world-renowned author and success expert, Jim Rohn touched millions of lives during his 46-year career as a motivational speaker and messenger of positive life change.
For more information on Jim and his popular personal achievement resources or to subscribe to the weekly Jim Rohn Newsletter, visit www.JimRohn.com.
Please call us for 50% off your first training session package!
Nancy Rogers-Leavitt
May 20, 2010 at 9:06 am
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Hiring a personal trainer means both a financial commitment and a time commitment to your health and fitness. We are offering a 50% discount off of your first training package, and continued discounts there after. Please call for pricing, we will give you a free quote and consultation by phone or in person. As Elite level trainers, we will beat any comparable club pricing. You will enjoy the privacy of our private gym.
Kindest Regards,
Nancy Rogers-Leavitt B.Sc., C.P.T., Dr. of Naturopathy candidate
Howard Terry, C.P.T., PRO body builder and coach
CALL NOW: 612-840-1008
A personal trainer can help you:
- Get started. A personal trainer can guide you down the path to fitness by creating a specific exercise routine for you.
- Learn proper technique and form. If you’re not doing exercises the right way, it can lead to injury that can sideline you. By doing them right, you’re staying safe and also getting the maximum benefit from your workout.
- Achieve your goals. If you’ve always wanted to lose that last 20 pounds, tone up your body, compete as an athlete, or just be a healthier person, a personal trainer can help keep you on track.
- Our areas of expertise include: Nutrition consulting for over all health, weight loss, muscle gain. Elite Athlete Training which includes all sports, including, body building and fitness competition. Post Rehab Conditioning, Pre and Post Natal, Flexibility Training, Anti-aging Fitness and Nutrition, Interval Training, Boot Camp Classes, Children’s Fitness, Fitness/Body Building Choreography, and Core Training.
- WE BOTH HAVE OVER 20 YEARS OF EXPERIENCE AND LOOK FORWARD TO HELPING YOU REACH YOUR GOALS! “A FAILURE TO PLAN, IS A PLAN TO FAIL.” ~ WE WILL PUT THE PERFECT PLAN TOGETHER FOR YOU, AT AN AFFORDABLE PRICE.
May 24, 2010 at 10:37 am
Seven-Day Fat Loss Meal Plan (organic is best)
Day 1
Meal 1:
- 1/2 Cup Oat Bran
- 1 Cup Frozen Blueberries
- 1 Tbsp Flaxseed
- 1/2oz Walnuts (always choose raw, unsalted nuts)
- 1 Scoop Protein Powder (should be at least 25 grams Protein)
Meal 2:
- 1 Cup Plain, Nonfat Yogurt With Vanilla Extract (or FAT FREE Greek Yogurt, a better choice)
- 6 Hardboiled Egg Whites
- 1 Tbsp Dried Cranberries
- 1 Tbsp Ground Flaxseed
Meal 3:
- 1 Whole Wheat Pita
- 4oz Grilled Chicken
- 1 Orange
- Sliced Lettuce
- Sliced Tomato
- 1/2oz Almonds
- Grainy Mustard To Taste
Meal 4:
- 1 Can Tuna
- 1 Clove Garlic, Chopped
- 1 Egg, Beaten
- 2 Tbsp Grainy Mustard
- 1/2 Cup Cooked Quinoa
- 1 Orange
Meal 5:
- 3 Cups Spinach Leaves
- 2 Strips Turkey Bacon
- 1/2 Cup Black Beans
- 1/2 Cup Mushrooms
- 1 Cup Chopped Carrots
- 3oz Grilled Chicken
- Balsamic Vinegar With Italian Seasoning
Meal 6:
- 9 Egg Whites
- 1 Slice Canadian Bacon
- 1oz Reduced Fat Cheese
- 1 Apple
- 1 Pear
Day 2
Meal 1:
- 1 Whole Grain English Muffin
- 1 Egg Yolk
- 3 Egg Whites
- 1 Grapefruit
Meal 2:
- Protein Shake
- 2 Tsp Ground Flaxseed
Meal 3:
- 3 Cups Spinach Leaves
- 2 Strips Turkey Bacon
- 1/2 Cup Black Beans
- 1/2 Cup Mushrooms
- 1 Cup Chopped Carrots
- 3oz Grilled Chicken
- Balsamic Vinegar With Italian Seasoning
Meal 4:
- 2 Apples
- 1 Tbsp Natural Peanut Butter
- 1 Cup Nonfat Milk
- 1 Scoop Protein Powder
Meal 5:
- 1 Whole Wheat Tortilla
- 4oz Grilled Chicken Breast With Fajita Seasoning
- 1 Cup Chopped, Mixed Bell Peppers
- 2 Tbsp Guacamole
Meal 6:
- 1 Cup Plain, Nonfat Yogurt
- 1 Cup Nonfat Cottage Cheese
- 1 Cup Red Grapes
- 2 Tsp Flax Oil
Day 3
Meal 1:
- 9 Egg Whites
- 2 Strips Turkey Bacon
- 1 Cup Spinach
- 1 Clove Garlic
- 1 Grapefruit
- 1 Apple
Meal 2:
- 1 Cup Nonfat Cottage Cheese
- 1 Cup Red Grapes
- 2 Tsp Flax Oil
Meal 3:
- 1/2oz Walnuts
- 1 Banana
- 1 Cup Nonfat Milk
- 1 Scoop Protein Powder
Meal 4:
- 1 Whole Wheat Tortilla
- 1/4 Cup Hummus
- 1 Handful Spinach Leaves
- 3oz Grilled Chicken
- 1/2 Cup Shredded Carrots
Meal 5:
- 3oz Grilled Pork Chop
- 1 Medium Sweet Potato
- 1 Cup Asparagus
- 1 Cup Nonfat Milk
Meal 6:
- 1 Cup Nonfat Cottage Cheese
- 1 Cup Pineapple
- 2 Tbsp Wheat Germ
- 1/2oz Almonds
Day 4
Meal 1:
- 1 Cup Cottage Cheese (fat free)
- 1 Cup Blueberries
- 1 Tsp Flax Oil
- Cinnamon To Taste
Meal 2:
- Post-Workout Shake
- 2 Cups Nonfat Chocolate Milk
Meal 3:
- 1 Orange
- 1 Apple
- 1/2oz Almonds
- 1 Cup Vanilla Yogurt
Meal 4:
- 1 Can Tuna
- 1/2 Cup Black Beans
- 1 Tsp Balsamic Vinaigrette
- 1 Banana
Meal 5:
- 1 Whole Red Or Orange Pepper
- 3oz 96% Lean Red Meat
- 1 Cup Cooked Barley
- 1/2 Cup Sautéed Mushrooms
- 1/2 Cup Spaghetti Sauce
Cook red meat, add sautéed mushrooms and sauce.
Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes.
Meal 6:
- Protein Shake
- 2 Tsp Ground Flaxseed
Day 5
Meal 1:
- 1/2 Cup Wheatena (Measured After Cooking)
- 1 Apple
- 1 Cup Nonfat Cottage Cheese
- 1oz Walnuts
Meal 2:
- 2 Slices Whole Grain Bread
- 1/2 Banana
- 1 Tbsp Natural Peanut Butter
- 1 1/2 Scoop Protein Powder
Meal 3:
- 1 Egg Yolk
- 6 Egg Whites
- 1 Cup Broccoli Florets
- 1/2 Cup Mixed Bell Peppers
- 2 Pears
Meal 4:
- 3 Cups Spinach Leaves
- 2 Strips Turkey Bacon
- 1/2 Cup Black Beans
- 1/2 Cup Mushrooms
- 1 Cup Chopped Carrots
- 3oz Grilled Chicken
- Balsamic Vinegar With Italian Seasoning
Meal 5:
- 4oz Ground Turkey Breast Burger
- 1 Cup Carrot Sticks
- 1/2 Cup Cooked Quinoa
- 1 Cup Nonfat Milk
Meal 6:
- 1 Cup Nonfat Cottage Cheese
- 1 Cup Pineapple
- 1 Tbsp Ground Flaxseed
Day 6
Meal 1:
- 1/2 Cup Plain, Nonfat Yogurt
- 1 Cup Nonfat Cottage Cheese
- 1 Cup Red Grapes
- 1 Tsp Flax Oil
Meal 2:
- 8 Egg Whites
- 2 Cups Spinach
- 1 Clove Garlic
- 1 Cup Yellow Squash
- 1 Whole Grapefruit
- 1 Apple
Meal 3:
- 1/2 Cup Oat Bran
- 1 Cup Frozen Blueberries
- 1 Tbsp Flaxseed
- 1 Scoop Protein Powder
Meal 4:
- 3oz Canned Salmon
- 1/2 Cup Cooked Barley
- 1 Tsp Balsamic Vinaigrette
- 1/2 Cup Nonfat Cottage Cheese
Meal 5:
- 3oz Grilled Pork Chops
- 1 Medium Baked Sweet Potato
- 1 Cup Steamed Broccoli
- 1 Medium Orange
Meal 6:
- Protein shake
- 2 Tsp Ground Flaxseed
Day 7
Meal 1:
- 1/2 Cup Rolled Oats
- 1/2 Banana
- 2 Egg Yolks
- 6 Egg Whites
Meal 2:
- 1/2 Cup Plain, Nonfat Yogurt
- 1 Cup Nonfat Cottage Cheese
- 1 Cup Red Grapes
- 1 Tsp Flax Oil
Meal 3:
- 3 Cups Spinach Leaves
- 2 Strips Turkey Bacon
- 1/2 Cup Black Beans
- 1/2 Cup Mushrooms
- 1 Cup Chopped Carrots
- 3oz Grilled Chicken
- Balsamic Vinegar With Italian Seasoning
Meal 4:
- 2 Apples
- 1oz Walnuts
- 1 1/2 Scoop Protein Powder
Meal 5:
- 3oz Grilled Salmon
- 1/4 Cup Brown Rice, Cooked
- 2 Cups Steamed Swiss Chard
Meal 6:
- 1 Cup Nonfat Cottage Cheese
- 1/2oz Toasted Almonds
- 1 Cup Cherry Tomatoes
- Basil Leaves
- Balsamic Vinegar
Stick to this until you reach desired results!
To your lean and healthy body,
Nancy
June 8, 2010 at 9:03 pm
Here are some great recipes for you! Enjoy!
Keep it “clean”~
Nancy
http://www.oxygenmag.com/myrecipebook
June 9, 2010 at 9:19 am
Establish A Baseline Diet With A High Caloric Base And With The Right Ratios Of Complex Carbs, Low Fat Proteins And Good Fats.
This is really important as if you start too low, once your body gets used to that low caloric intake, you have nowhere else to go. In addition, too low of a caloric intake will sacrifice muscle tissue.
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-
In My Case, I Would Need:
(1950 x 0.4) / 4 = 195 grams of carbs
(1950 x 0.4) / 4 = 195 grams of protein
(1950 x 0.2) / 9 = 43.3 grams of good fats
Therefore, a high caloric base may be in the order of your bodyweight in pounds multiplied by 15. So for instance, since I am 130 right now, my caloric intake will be in the order of 1950 calories per day (130 x 15). The ratios that I feel work best to start with (and for the off-season) are a 40% carbs, 40% proteins, 20% good fats ratio.
My starchy carb sources will come mostly from oatmeal, grits, brown rice, sweet potatoes, and my fibrous carbs come from vegetables like asparagus, spinach, green beans and broccoli. My protein sources will come from whey isolate, egg whites, chicken, turkey, lean red meats, salmon and tuna. My fats will come from a few raw nuts, extra virgin olive oil, flaxseed oil, some CLA, and the incidental fats found in lean sources of meat.
Give it a shot and tell me YOUR results!
Keep it real,
Nancy
http://www.LongLifeYoung.com
June 10, 2010 at 2:50 pm
We all have ’em – cravings. But you don’t have to let them take you away from your fat-loss goals this summer. Here are easy-to-follow curb-craving tips.
| Five ways to knock out cravings |
|
|
 1. Be hungry no more. Not eating regularly throughout the day will cause your body to
fall into starvation mode and
you’ll crave carbs – usually nutrient-void refined carbs,
such as white pasta and bread
– so nip that craving in the bud before it strikes by not letting yourself go hungry.
Try this: Eat five to six small meals of protein and complex carbs every two to three hours. This will keep you satisfied so when a craving does arise (and that double-layer chocolate cake in the bakery window is calling your name) you’ll know that it’s all in your head because your body is fully fueled.
2. Know your triggers. Stressed? Bored? Sad? If you’re eating clean all day but then get hit with unexpected stress or emotion, those cravings could come creeping. If you find this is happening regularly, it’s time to jot that information down in your food journal or planner.
Try this: Knowing your triggers will arm you with the best defense – carry clean snacks or see the next item on our list for another good way to ward off mindless snacking.
3. Watch your sat fats. Going out for a round of food high in saturated fats (think pizza and chicken wings) can actually leave you wanting more for up to three days after your food fest, according to
a study from UT Southwestern Medical Center. Researchers say the fatty food hits your brain with fatty acids and prevents the hunger-regulating hormones – leptin and insulin – from signaling you to stop chowing down.
Try this: The good news is that the same study points out that
healthy unsaturated fats, such as olive oil, don’t have the same waistline-damaging effects, which leaves your options wide open
for a whole-wheat crust pizza with fresh vegetables and olive oil or chicken breast strips sautéed in a tablespoon of the good golden stuff.
4. Work it out. Sometimes those cravings are just a reaction to anxiety or boredom, which means that getting creative could be
your ticket out of cravingsville. The key is to distract yourself with healthy alternatives – not the kind that will leave you with regrets when its time to sling on the two-piece this summer.
Try this: Get in a workout, take a walk or test-drive a new dance-cardio class for the first time. Turn your craving into a reminder that it’s time to switch gears and start something new.
5. Be a kitchen vixen. Shedding pounds or eating clean doesn’t
mean sacrificing good food. Have pizza on the brain? How about a refreshing summer dessert or salty snack? We’ve got you covered.
Try this: Check out Pick It Kick It by Oxygen’s executive editor and special issues editor-in-chief, Diane Hart. It’s the perfect take-along guide on what to pick and what to ditch when it comes to beating those cravings, while still getting the most of your meal when it comes to flavor and nutrition. Including everything from what’s safe to order at a fast-food restaurant to how to get the most out of a food buffet, this book answers the questions you’ve been asking about eating clean on the fly.
Have a Fantastic Summer~
Nancy |
June 23, 2010 at 9:09 am
Click on link below:
http://www.diyhcg.com/?ref=586
Share your thoughts with other bloggers! I have several friends that have lost 30+ lbs. by using this “diet”.
To your health~
Nancy
August 11, 2010 at 9:56 am
Body Builder’s Apple Pie by Nancy
1 cup FAGE (fat free/sugar free greek yogurt)
Several drops of vanilla cream stevia
1 small chopped apple
lots of cinnamon
I love this because it has LOADS of protein and ZERO sugar (accept for the Apple)
You can feel good about having this tasty treat any time of the day!
To your health~
Nancy Rogers-Leavitt B.Sc., C.P.T.
www.ProsNeeded.com
September 13, 2010 at 10:39 am
Are You Skinny Fat?
by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach
Most people know that being overweight or obese increases your risk of serious health problems — it’s old news. If your body mass index (BMI) is within a normal range, you probably think you’re off the hook, even if you don’t exercise or eat right.
Think again. More than a decade of clinical research shows that many people areskinny fat, a popular buzzword describing men and women who appear healthy and fit on the outside. Many of these unsuspecting people have healthy BMIs, but are normal-weight obese; they’re over-fat and at risk for developing obesity-related illnesses like heart disease, type 2 diabetes, stroke, and more. What about you?
BMI vs. Body Fat Percent
Body mass index is a number used by health professionals to assess whether or not your weight is in a normal range based on your height. But a normal BMI of 18.5–24.9 offers a weight range of about 35-40 pounds — you could be at either end of the range, or somewhere in the middle, and still be considered normal. It doesn’t account for body composition — fat or lean percent — and it’s not accurate for heavily muscled or pregnant individuals. In essence, it’s an imperfect measurement that offers a quick and easy, best-guess approach for assessing weight-related health risk.
In contrast, body fat percent offers an entirely different picture — it’s a measurement that reveals whether or not you’re carrying too much fat weight, regardless of the number on the scale.
The Big Deal
The concept of skinny fat is getting a lot of attention because we all know people who seem genetically blessed — maintaining a healthy weight without exercising or watching what they eat. But weight isn’t the only thing that matters. Studies show that whatever you weigh, poor nutrition and a sedentary lifestyle elevate your health risks. Check out these research highlights related to the skinny fatconcept:
- A recent study found 29% of subjects classified as lean and 80% of subjects classified as overweight via the BMI method fell within the obese category when body fat percentage was measured. Compared to subjects with normal body fat percentage, these individuals also had higher levels of cardiometabolic risk factors such as C-reactive protein, a marker of inflammation.
- Another study of BMI-assessed normal-weight subjects found abnormal metabolic profiles associated with obesity, including elevated triglycerides, glucose, and C-reactive protein; low HDL cholesterol, insulin resistance, and high blood pressure. Subjects with higher body fat percentages were most likely to have abnormal metabolic profiles, despite having a normal BMI.
- A 17-year study of over 37,000 apparently healthy 17-year-old males found risk for heart disease increased 12% with every one unit increase in BMI — even within the normal range.
- In a well-known 1999 study, Dr. Steven Blair and colleagues found that active obese individuals have lower rates of disease and death than normal weight individuals who are sedentary.
What To Do About It
If you think you might fall into the skinny fat category, schedule a preventive health care visit. Your health care provider will evaluate your health risks and recommend appropriate tests, treatments or lifestyle changes. Ask about your numbers — such as cholesterol and blood pressure — they’re important to know. Depending on your needs, you may be referred to other health professionals, such as an exercise specialist or registered dietitian to help you establish an exercise program and improve your eating habits.
Should I Get My Body Fat Measured?
It’s up to you. BMI aside, if your health measures are normal, you’re exercising regularly, and eating right, you probably don’t need a body fat test — unless you’re curious. Cost, comfort, and accuracy varies considerably among different methods.
The most important thing to keep in mind is that one number — whether it’s weight, BMI, or body fat % — doesn’t offer a complete picture of your health. Your everyday behaviors have an incredible amount of power over whether you develop preventable diseases that could cut your life short — or remain vibrant, healthy, and loving your life well into your later years. Make health-promoting choices each day — and chase theskinny fat away.
October 6, 2011 at 1:45 pm
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Bodyweight x 15 = calories per day
(calories per day x 0.4) / 4 = grams of carbs/day
(calories per day x 0.4) / 4 = grams of protein/day
(calories per day x 0.2) / 9 = grams of good fats/day
Total grams of protein per day divided by 6. If the amount of protein is larger than 50 grams per meal, then divide by 7 to make the protein amount per meal more bearable. In this case, you will need to consume 7 meals per day.
While there is conflicting research on the value of eliminating starches after 7pm, I tend to assume that there is some value in it, so what I do is that after 7pm I have no more starchy carbs, unless I have one of those days where 7pm is when I train, in which case, I do have starches for my post workout meal.Having said that, the first thing I want you to do is to take the total amounts of carbs that you will consume per day and deduct 30 grams from that. Why? Because I want you to allocate a minimum of 30 grams of your total carb daily allowance to fibrous sources.
Fibrous carbs not only help reduce appetite, but also increase your metabolism by virtue of the fact that it takes the body more calories to digest them than what the caloric value of these carbs is. So for instance, at 30 grams of these carbs per day you are looking to take in 120 calories from fibrous sources. Believe it or not, you body may burn 150 calories just to digest them so by eating these carbs you burned an extra 20 calories per day, which at the end of the Week adds up to 140 calories burned!
As my diet gets more intense, I find myself substituting starchy carbs by fibrous ones and eating up to 90 grams of carbs from fibrous sources per day. In addition, fibrous carbs aid in the digestion of protein, so please do not neglect them as you will achieve better results by eating them.
When can you eat your fibrous carbs? You can either choose to have them at every meal or you can choose to have them in the later meals, or split between your noon-time meal (meal 3) and your later afternoon meal (meal 5). It’s up to you. The remainder of the carbs will be starchy complex carbs.
Now that you know what your total number for starchy carbs per day is, if you have 5 meals per day then divide that number by 4. If you have 6 meals per day, divide the number by 5. If you have 7 or eight meals per day, divide that number by 6. In this manner, all of your starches fall before 7pm.
Now, like I said, if you workout at 7pm, then make sure that you have starches for the post workout meal. In this case, just move one of the starch free meals before your workout. By the way, typically what I do for convenience purposes is that I use these starch free meals to get the bulk of my vegetables in.
Now, “Where are the fruits?” you say. Since we are concentrating on fat loss, our choice of carbs will be geared towards low glycemic complex carbs and fibrous carbs. While fruits are very healthy, the fructose in them slow down fat loss so they are better left for bulk up periods.
This will give you the number of tablespoons of fat that you need to add to your diet. However, let’s recall that there are incidental, naturally occurring, fats that are found in clean items like oatmeal, skinless chicken, lean meats, etc. Therefore, eliminate one tablespoon from your number if the number is larger than 2. Otherwise, eliminate just half a tablespoon.So for instance, if your formula indicates that you need 2.5 tablespoons of fats, then take one tablespoon out to adjust for the naturally occurring ones and that will yield 1.5 tablespoons. If on the other hand, your formula indicates to take 1.5 tablespoons, only reduce by half a tablespoon, thus yielding a value of 1.
When do you consume these fats? I like to consume them on my starch free meals. Again, there is conflicting research as to whether fats and carbs can be consumed in the same meal. Because the jury is still out on that, I err on the side of caution and assume that they can only be consumed when the carbohydrates on the meal come only from fibrous sources. As a result, have your fats with your fibrous carb (starch free) meals. I like to take in no more than 1.5 tablespoons in one sitting so split your fats accordingly.
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- Chicken 3.5 oz: 33 grams
- Turkey 3.5 oz: 28 grams
- Top Round Sirloin 4 oz: 35 grams
- Egg Whites (10 egg whites): 35 grams
- Tuna 3.5 oz: 35 grams
- Salmon 3.5 oz: 31 grams
- Grouper 3.5 oz: 31 grams
- Red Snapper 3.5 oz: 31 grams
- Whey protein 1 scoop: between 20 to 25 grams depending on product chosen.
Since now you know how much protein you need, below you will find a list of the approved protein sources and the protein provided per serving (weighted before cooking):Protein Sources
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- Oatmeal (1/2 cup measured dry=27 grams of carbs)
- Grits (1/2 cup measured dry=27 grams of carbs)
- Potatoes (4 oz=28 grams)
- Sweet Potatoes (4oz=28 grams)
- Brown Rice (2/3 cup measured cooked=30 grams of carbs)
For fibrous vegetables, concentrate on green beans and broccoli for the brunt of your fibrous intake and add to it lettuce, green peppers, spinach, onions, mushrooms, artichokes, zucchini, and asparagus.Typically, 5 ounces of green beans or broccoli yield around 13 grams of fibrous carbs. The rest of the fibrous sources presented here, require a pretty large amount to yield anything significant so what I do is that I concentrate on the green beans and broccoli for my main fibrous sources and then use the rest of the veggies as a supplementary addition.
This is the easy part. For the starchy carbs, concentrate on slow released type like the ones below:Starchy Carbohydrate Sources
Fibrous Carbohydrate Sources
Evenly divide the fats between canned extra virgin olive oil (1 tablespoon = 14 grams of fat) and flax seed oil (1 tablespoon = 14 grams of fat). If you have a serving of wild salmon, then you can eliminate the flax oil for that day as salmon is a very good source of Omega 3s.
Note: Charts are provided for 5 meal, 6 meal, 7 meal and 8 meal scenarios. Charts assume that training happens before 7pm but if not, as explained above, just have a non starchy carb meal 1-2 hours before the workout and have the starchy carb meal afterwards.Also, I split the fibrous carbs in two meals (one at mid day and another closer to night time) but you can change that if you’d like as explained above. Finally, meal times can be moved as long as they are spaced 2 to 3 hours apart.
October 6, 2011 at 1:40 pm
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Cocoa- and coconut-crusted bananas are a treat for the whole family.
INGREDIENTS
4 teaspoons cocoa powder
4 teaspoons toasted unsweetened coconut
2 small bananas, sliced on the bias
COOKING DIRECTIONS
Step 1
Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut. |
May 20, 2011 at 10:22 am
We had the BEST time at LifeVantage Inaugural Global Convention 2011!
Tonja, Jim Britt and I excited about the future of our team!
GO TO: http://www.MommiesWorkFromHome.com
April 18, 2011 at 8:34 am
Faith and Fitness
I have a very strong faith, it is the kind of belief that really does impact my daily life. For me, it gives meaning to the mundane and purpose to actions that would otherwise seem empty. It gives me strength and courage to step out in life and do what I feel I should do and it literally gives me the strength to do things I want to do, like stay fit and take care of myself.
How are faith and fitness connected?
For me, it starts with who I believe God is. Over and over he is called our strength, our sustainer, our rock, refuge, he is called the great physician and one of my personal favorites:
My flesh and my heart may fail, but God is the
strength of my heart and my portion forever. (Psalms 73:26 )
You see, it doesn’t say that he will GIVE us the strength of our hearts and give us our portions, it says that HE is those things.
Strength for what? Do I think that God is why I love weight lifting? Well, not directly, but he is my strength. I go to him when I am run down, tired, emotionally (and yes physically) and he renews me. I read his words, meditate on who he is, talk with him and ask him to help me do what I should –and he strengthens me.
Am I still tired? Needing sleep and motivation?
Of Course!!
But the days when I don’t feel strong and yet I get through, sometimes better than I could have imagined, I know he was my strength, I didn’t do it on my own.
He is a refuge too, which is what? A place of shelter, relief, and aid. I run to him when I need to rest!!
We ALL know just HOW important rest is to athletes! What if we had no rest days and had to keep adding miles and miles daily? We would breakdown and not be able to workout, run or bike anymore! Our bodies would fall apart from injury, fatigue and overuse if we had no rest, no refuge.
When the world is moving too fast, when the people are relentless and the problems that are hurled at us are too many we can take our rest day and find rest in him. We can bring all our sadness, our frustration and pain and say, “Here, take this! I can’t handle it and I don’t want to try!” And he will. Stop right now and think about your life and about eternity. What matters?
God and People.
Think on that as you find your rest in him and pass along all your worry. You will find that refocusing your perspective will rejuvenate, encourage and build you up, just like a fitness rest day puts a bounce back in our step. Having a resting place and rest day is vital to our getting through and not just barely, but getting through as WINNERS in this race! Those are a few thoughts on who God is and why he is a part of my daily life and workouts. Being my strength spiritually bleeds right over into being the strength of my life and my heart. There is more of course, this is that tip of the iceberg–but I have to save some for ya!
For me, the ideals in my faith and my fitness are deeply intertwined. The values and goals I have in fitness come from a deeper place and have a deeper meaning in the journey of my life. I am encouraged every time I write about what I experience and every time I strive farther, harder or even have to start over. I know that my provider, my rock and my strength is standing at the finish line waiting for me cheering me on and THAT is what keeps me going.
April 12, 2011 at 12:02 pm
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