KaYLa's SouP

Day 1 & 2

2011-11-09T07:22:00.000-08:00

Today, I am going to do 20 minutes of yoga and walk a brisk mile! Holy cow, as soon as I stood up, I remembered yesterday. As soon as I took a step down the stairs, I contemplated falling down the stairs or straddling the railing. My wrists, ankles and everything in between sooo sore! Today, I needed new motivation. So, I like to think about people who have it worse or are doing it better to remind myself to keep going. One day, I may not be able to do wall sits or burpees.
Good news, I did not look cute yesterday! In fact, I repeated the listed workout twice, and I really pushed myself maybe a lil too far. I got some water and laid on the cool leather couch to cool down. I was hot and cold at the same time. Eek! This time next week, we'll be further than we were, and this time next month, we'll be laughing at easy it is to do what we're accomplishing now!

Getting My Groove Back

2011-11-08T07:46:00.000-08:00

It has been awhile, hello again! I have been a lil uninspired and ready for a change... See, since May really I have been taking it easy recovering from a lil surgery on my back. Turns out, your back goes hand in hand with independence and fitness, and if you are anything like me, those two things are pretty big deals! So, even though we're about to put on our big, comfy sweaters for the holidays hiding the flab and extra 5 pounds, I am saying, get to work! My goal: To have my clothes fit better, and feel better about myself, including more stamina and strength! My inspiration is the pic with a quote! Also, I have posted my workout to start out... I am recording to keep myself accountable and share what works! Happy Workout Guys!

Healthy Glowing Skin Presented by Dr. Brazos Minchew

2010-07-26T06:26:00.000-07:00

~Keeping Skin Healthy & Glowing~

"I'm tired of all this nonsense about beauty being only skin-deep. That's deep enough. What do you want, an adorable pancreas?" – Jean Kerr

Beautiful outside, beautiful inside?
Who doesn't want beautiful skin – especially as we age? Our outside layer of skin often reflects the health of our internal organs, as we discussed in the Weekly Wellness Report on "Liver Spots."

For instance, skin hydration relies on glucosamine just as joint hydration relies on glucosamine. So, dry skin likely means dry joints. Skin that is easily torn and damaged indicates rapid aging, which likely indicates rapid aging of our circulatory system. Furthermore, skin that is easily burned by the sun may indicate that our essential fatty acid (EFA) and antioxidant reserves are low which means other tissues that rely on antioxidants and EFA for protection may also be at risk.

Therefore, beautiful skin is a good indicator of healthy reserves of critical nutrients.

Inside first...
As we age, we are likely to experience skin that wrinkles and becomes blotchy. It may start to get pigment spots and become easy to injure. There are many products and procedures you can use to help your skin from the outside and those are important. But more important is nourishing the skin from the inside.

Skin has a base of healthy fats. Most of the external emollients we use on our skin are some form of fat. However, humans are not designed to take in fats very efficiently through the skin. The best way to have a healthy base for your skin is to take OmegaPrime essential fatty acids. Two per day is good, but for skin health, more is better!

From the outside...
There is a huge industry that provides cleansers, peels and emollients for the outside of your skin. Use of skin treatments is important only after you have been nourished from the inside. Then your skin will have beauty long after the makeup has been removed. Dr. Libby's Vital C Powdered Crystals are perfect for your weekly beautiful skin routine. Try this natural deep moisturizer treatment and skin exfoliant:

Add 1/4 teaspoon of Vital C Crystals to your daily skin moisturizer and mix thoroughly.
Liberally apply the cream to your face and neck, massaging gently.
Leave on for 10 minutes.
Wash off completely with warm water; follow with a splash of cold water to close your pores.

Your skin should have a lovely glow!

Sunlight and Vitamin D
The skyrocketing incidence of diabetes, osteoporosis and certain cancers definitely say that we are not getting enough Vitamin D. The increase in insomnia and seasonal depression tells us that we are not getting enough early morning sun.

We need more sunlight. Now, how do we make it safe?

Recognize the need for sun and the need for caution. Plan your sun exposure so that you maximize the benefits while minimizing the risks. For instance, get your sunlight early in the day. Early morning sunlight does not have the high ultra-violet intensity that midday sun does. So, take a 20-minute walk in the early part of the day with your skin exposed to sunlight. This will give you the benefits without the risks of over-exposure.
Alternately, take a 20-minute walk in the evening with your skin exposed to sunlight. There are fewer UV rays in the evening than at midday, though more than in the morning. This will have a less dramatic effect than morning sun but will still provide you with many of the same benefits.
Never expose your skin to midday sun for long periods of time. Wear clothing that covers most of your skin and wear a hat that provides shade for your face and ears.
Certain nutrients work well to protect against sun damage:

Essential fatty acids interact with Vitamin D in your skin to create a bulwark of protection against harmful radiation.
Vitamin C quenches smoldering fires of oxidative stress once they have begun.
Antioxidants, such as green tea (Energy Now!) and those found in berries (Adaptogen 10 Plus) can help protect against DNA damage from radiation.

All these are excellent strategies for dealing with the stress of too much sun.

What about sunscreen?
The discussion about sunscreen is full of heated rhetoric. The first thing I will say about using sunscreen is that it is completely up to you: it's your choice! I would also point out that people have lived outdoors for thousands of years without serious risk from sun exposure. The increase in skin cancer risk came about as a "perfect storm" of severely polluted air, a low antioxidant/nutrient diet and the 40-year tanning craze that followed World War II.

The truth is that more people die of cancer related to Vitamin D deficiency than of skin cancer caused by sunburn. Again, get some morning and evening sunshine for good health, never get a sunburn and keep your skin covered when you are exposed to midday sun. Beyond these recommendations, do what seems reasonable to you!

Total health
The health of our skin can tell us much about the health of our entire body. We naturally desire that "healthy glow" and beautiful skin. And that makes sense, doesn't it? We have a tool to assess our internal health immediately at our disposal: our skin. All we have to do is learn to listen to the message of healthy skin!

Share this report with a friend

Take Control of Your Health

For healthy skin:

Eat healthy fats and take OmegaPrime to help form the foundation
Take Joint Complex for healthy collagen
Drink plenty of water
Eat an antioxidant-rich diet
Take a specific antioxidant, such as Adaptogen 10 Plus or Energy Now!
Use topical antioxidants frequently
Get appropriate sunshine – never burn!
- Get your sun exposure early in the day
- Alternately, get your sun exposure in the evening
- Wear long pants and long sleeves during midday
- Wear a hat that provides shade for your face and ears
- Take EFAs, Vitamin C and antioxidants for maximum protection!

Learn more!

Visit trivita.com/13380527 for more info on the supplements for healthy, glowing skin!

Recipe: Roasted Beet & Arugula Salad

2010-07-20T06:51:00.000-07:00

If you don't like beets, no worries! It is just because you haven't had them like this! When I was interning at the Greenbrier, we had a salad similar for a week or so. I had to roast so many beets that it literally took me a good 2 hours of prepping them plus the hour long cooking time.... sometimes more! Luckily, you won't be spending a few hours on this yum salad.

Baby beets are grown year around. The vibrant colors and sweetness of the beets and blood oranges in this salad are accentuated by the creamy-white feta and crunchy nuts. Feel free to substitute baby mixed greens, mache, or frisee for the arugula. Fresh goat cheese works jsut s nicely as feta. In fact, the farmer's market usually has it, and you can taste the difference! No comparison! If you can't find baby beets, the larger ones will do fine. Just take a little longer to roast.

Roasted Beet & Arugula Salad- Serving: Yields 4 (as side salad)

Ingredients:
- 1 # Roasted Baby Beets at Room Temp.
- 1/3 c. Orange Walnut Vinaigrette or Walnut Balsamic Vinaigrette (see below)
- 6 c. Baby Arugula, carefully rinsed and dried
- 2 Blood Oranges or Naval Oranges, segmented
- 1/4 c. Crumbled Feta Cheese
- 1/2 c. Spiced Candied Walnuts or if it's fam dinner just toast the walnuts for a few minutes

Method Of Preparation:

1. Cut the beets in half or quarters so that they are bite size. Place beets in a small bowl, add 1 to 2 Tbsp. of the vinaigrette, and toss until the beets are coated. Can be done in advance if desired.

2. Jusst before serving, place arugula in a large salad bowl. Add about 3 Tbsp. of vinaigrette. Toss to lightly coat the arugula, then taste to see if it needs more.

3. Transfer the argula to individual plates/platter. Arrange the beets, orange segments, sprinkle feta on top and walnuts over them. Serve immediately.

This is a great salad to do a couple times that week. Roast beets ahead of time, and you have a great snack. Serve the salad twice to the family, and so it really was worth your while!

Orange Walnut Vinaigrette- Makes about 1 1/4 c.

Ingredients:
- 1/2 c. Good Quality Walnut Oil
- 1/4 c. Extra Virgin Olive Oil
- 1 Tbps. Fresh Orange Juice or Blood Orange Juice
- 1 Tsp. Finely Grated Orange Zest*
- 5 Tbsp. Sherry Vinegar
- 2 Tsp. Dijon Mustard
- 1 Tbsp. Finely Minced Shallots
- 1/4 Tsp. Salt
- 1/4 Tsp. Fresh Black Pepper

*Do a little extra zest and use it on some asian chicken... Try making your own marinade with garlic, orange zest, ginger, soy, and bourbon for later that week. Serve extra orange segments for before dinner or a snack for you!

Method of Preparation:
1. Place all ingredients in a glass jar and seal the lid tightly. Shake the jar vigorously to combine. I say this a great way for the kids to get involved. I typically like to do fresh dressing before I start on dinner itself, so that it has time to sit and let the flavors intermingle. Save left over dressing and store in the fridge for up to 1 month!

If you see things on the ingredients list that you know your family won't eat or get near. Or you thing that buying a couple ingredients will go bad in your house, e-mail me so we can figure out how you can personalize it to you! Happy cooking everyone!

Why Does It Matter What We Eat?

2010-07-15T14:04:00.000-07:00

Why does it matter, right? I mean we are all going to die someday, right? I hear this every time I visit my grandfather, but then again he always enlightens me on what he learned on that Food Network and what kind of salad he had this week... So, I feel like he knows better... Ha, I love you, Papaw!

I believe that all men are created equal, but all foods are not! Dr. Colbert says, some food should not be labeled "food" but rather "consumable product" or "edible, but void in nourishment." I say, Amen Brotha! There are two types of foods: Living & Dead foods!

LIVING FOODS:

Living foods are fruits, vegetables, grains, seeds, and nute- exist in a raw or close to raw state and packaged in divinely created wrappers called skins and peels. Living food looks in fact alive. Living foods are plucked, harvested, and squeezed- not processed, packaged, and put on a shelf.

DEAD FOODS:

Dead foods are everything that living foods are not. They have been altered and deconstructed in every way imaginable way to make them last as long as possible and be addictive as possible! So, in order to do this manufacturers have to add sugar and salt and man-made fat.

Let's talk about the sugar real quick... Ever had a large party? Do you typically buy filet mignon for your cookouts or hot dogs... That is what I thought! When we are feeding the masses, we buy the cheaper alternative; manufacturers do the same to you and me. They have such a large quota to fill, so they cut corners. When adding to sugar to processed food, they add the cheapest sugar- bleached, refined sugar.

Now, I said, they use salt as well! Well, most of us know that is to preserve our food andenhance the flavor. What's a matter with salt? Well, nothing! In fact, even though it is zero calories it is an electrolyte and brings balance in our bodies. However, if we take in too much, pressure starts building in the body! We take in too much salt, and then required to take in too much water to filter out the increase in salt. Recommended Daily Allowance of sodium is 2400 mg to 3000 mg! Next time you are eating out, check the sodium count on your favorite dishes! Be aware, you cannot afford not to!

What's man-made fat? It is man made by taking natural oils such as vegetable oil for example (again cheapest oils) and heating them to dangerously high temperatures so that the nutrients die and become reborn as something completely different- a deadly, sluggish substance that is toxic to our bodies.

What do we do about these living and dead foods? Life breeds life. Death breeds death. When you eat living foods, the enzymes in their pristine state interact with your digestive enzymes. The other natural ingredients God put in them- vitamins, minerals, phytonutrients, antioxidants, fiber, and more- flow into your system in their natural state. These living foods were created to cause your digestive system, bloodstream, and organs to function at optimum capacity.

Dead foods hit your body like a foreign intruder. Chemicals, including preservatives, foodadditives, and bleaching agents, place a strain on the liver. Toxic man-made fats begin to form in your cell membranes; they become stored as fat in your body and form plaque in your arteries. Your body does its best to harvest the tiny traces of from these dead foods, but in the end you are undernourished, overfed, and overweight.

Recipe: Stuffed Garden Tomatoes

2010-07-13T07:08:00.000-07:00

In the summer, I eat some sort of tomatoe-y something everyday! I l-o-v-e- love tomatoes! Did you know that tomatoes work as natural sunscreen when you consume them everyday! Pretty cool! I truly think that has something to do with why I never burn, and I have to be the sun for quite some time to get a minimal tan. So, I am a believer! Here's how you too can include more tomatoes!

Yields: 4 servings

Ingredients:

• 4 medium fresh tomatoes

• 1 medium carrot, coarsely chopped

• 8 radishes, coarsely chopped

• 2 green onions, thinly sliced

• 1 small cucumber, peeled, seeded, and coarsely chopped

• 1/2 cup of fresh or frozen peas

• 1 tablespoon fresh parsley, chopped

• 1/2 teaspoon dried oregano

• 2 garlic cloves minced

• 1/2 teaspoon, sea salt

• 4 tablespoon butter, divided

• 4 teaspoons Parmesan, grated

• 4 teaspoon seasoned dry bread crumbs*

• 1 teaspoon sugar

* Use stale bread for and crumble it or take a slice and toast it till stiff and crumble it.

Method Of Preparations:

1. Cut a think slice from top of each tomato... If you are trying to spruce up appetizers then cut in a zig-zag way like a pumpkin carving. Leave a 1/2 in.-thick shell, scoop out pulp and discard. Invert tomatoes onto paper towels to drain.... When you get good, you can do this with large cherry tomatoes!

2. Meanwhile, in a skillet, saute the carrot, radishes, green onions, cucumber, peas, parsley, oregano, garlic and salt in 2 tablespoons of butter until the veggies are tender... If you need more fat, add olive oil.

3. Stuff tomatoes and place in a greased shallow baking dish. Melt remaining butter; stir in the parmesan cheese, bread crumbs and sugar. Sprinkle over tomatoes. Bake, uncovered, at 400 degrees for 20 minutes or until crumbs are lightly browned.

If you are anything like my family... My sister won't eat these... My dad will wrinkle his nose, but he isn't picky... He will woof it down. So, mom and I are really the only ones who will appreciate this! So, we may make this for ourselves occasionally, but there are left over ingredients. So, use the leftover parmesan for pizza or pasta with added oregano in the sauce. Do asian food night and top with green onions or mix into a salad. Also, add the carrots, radishes, parsley to your salad! How to avoid having leftover ingredients is my specialty! Get creative and get your stuffed tomatoes today!

No Reservations: The Movie

2010-07-10T16:15:00.000-07:00

I find that as I am getting older, my decisions are even more pressing. I see the choices being made around me, the circumstances, and wonder what I would do if that was me?..... I am seeing what it will take to hit my life long dreams, and its like trying to get a sip out of a fire hydrant... instead it just smacks you in the face and takes your breath away! Since cooking is my thing, just like you have your thing, I find deeper meanings in what I do in a kitchen. I wish there was a recipe for life... you know 8 cups of money is equal to 7 cups of work + 2 Tbsp. of good attitude + 2 Tbsp. of perseverance and so on...

What I appreciated so much about this movie (besides the food) was that the recipes we just throw together, tend to be the best ones! Not always, just like how we don't always make the right choices. What I do know to be true is that our choices say far more about us than our abilities. Also, we can make reservations to our favorite restaurants, and we can schedule till we are blue in the face (preaching to myself too) but life has no reservations! So, don't let relationships or situations keep you down if they don't go as planned (in your head), it wasn't like you ever had reservations to begin with!

"NO RESERVATIONS" Movie Trailer

Time Magazine: Inflammation Part 8 of 8

2010-07-06T08:39:00.000-07:00

Asthma Without Allergies?

One of the most intriguing questions in immunology today is why everyone doesn't suffer from asthma. After all, the air we breathe is full of germs, viruses and other irritants. Since half of the 17 million Americans with asthma are hypersensitive to common substances like cat dander or pollen, it stands to reason that their allergic reactions trigger the chronic inflammation in their bodies. Yet the people who develop asthma as adults — one of the most rapidly growing segments of the population — often don't have allergies. Doctors still don't know what's driving their disease, but the signs of inflammation are every bit as present in their lungs.

Many treatments for asthma are designed to control inflammation, although they still don't cure the disease. "It may mean that the inflammatory hypothesis is not entirely correct or the drugs that we use to treat inflammation aren't fully potent," says Dr. Stephen Wasserman, an allergist at the University of California at San Diego. "There are a lot of gaps to fill in."

Everywhere they turn, doctors are finding evidence that inflammation plays a larger role in chronic diseases than they thought. But that doesn't necessarily mean they know what to do about it. "We're in a quandary right now," says Dr. Gailen Marshall, an immunologist at the University of Texas Medical School at Houston. "We're advancing the idea to heighten awareness. But we really can't recommend specific treatments yet."

That may soon change. Researchers are looking beyond aspirin and other multipurpose medications to experimental drugs that block inflammation more precisely. Any day now, Genentech is expecting a decision from the FDA on its colon-cancer drug, Avastin, which targets one of the growth factors released by the body as inflammation gives way to healing. Millennium Pharmaceuticals is testing a different kind of drug, called Velcade, which has already been approved for treating multiple myeloma, against lung cancer and other malignancies. But there is a sense that much more basic research into the nature of inflammation needs to be done before scientists understand how best to limit the damage in chronic diseases.

In the meantime, there are things we all can do to dampen our inflammatory fires. Some of the advice may sound terribly familiar, but we have fresh reasons to follow through. Losing weight induces those fat cells — remember them? — to produce fewer cytokines. So does regular exercise, 30 minutes a day most days of the week. Flossing your teeth combats gum disease, another source of chronic inflammation. Fruits, vegetables and fish are full of substances that disable free radicals.

Apply What We Learned:

So, how do we avoid all the inflammation that we have learned about that causes such long-term damage to our bodies... capitalize on the natural things we can do everyday to maximize our health and increase the quality of our years here on Earth! What helps us do that? Look for items in the grocery store that advertise ' RICH IN ANT-OXIDANTS'! From there, flip over the package, If the ingredients do not read that the top 3 ingredients is where the anti-oxidants come from, it is not worth the buy. If you already experiencing some of the disease and inflammation already, take advantage of Sonoran Bloom Nopalea! This is going to flush the toxins from the body naturally and quickly! I challenge you to try it! If you see no results or are not 100% impressed then get your money back! Give yourself the chance to feel better and be better!

Time Magazine: Inflammation Part 7 of 8

2010-07-06T08:36:00.000-07:00

When the Body Attacks Itself

No doctors have more experience treating chronic inflammation than the physicians who specialize in rheumatoid arthritis, multiple sclerosis, lupus and other autoimmune disorders. For decades these diseases have provided the clearest example of a body at war with itself. But the spark that fuels their internal destruction doesn't come from excess cholesterol deposits or a stubborn bacterial infection. Instead, in a bizarre twist of fate, the body's supersophisticated, learned immunological defenses mistakenly direct an inflammatory attack against healthy cells in such places as the joints, nerves and connective tissue.

Over the past few years, powerful drugs like Remicade and Enbrel, which target specific inflammatory cytokines, have worked wonders against rheumatoid arthritis and other autoimmune disorders. But as often happens in medicine, the drugs have also created some problems. Patients who take Remicade, for example, are slightly more likely to develop tuberculosis; the same inflammatory cytokines that attacked their joints, it seems, also protected them against TB.

Inflammation may be more of a problem in the earlier stages of autoimmune diseases like multiple sclerosis. So much tissue is eventually destroyed that nerve damage becomes permanent. "Your initial goal is to keep the immune response in check, but then you have to ask how you encourage regrowth of damaged tissue," says Dr. Stephen Reingold, vice president for research programs at the National Multiple Sclerosis Society. It could take decades to figure that one out.

Time Magazine: Inflammation Part 6 of 8

2010-06-29T19:21:00.000-07:00

Asprin for Alzheimer's Disease?

When doctors treating Alzheimer's patients took a closer look at who seemed to be succumbing to the disease, they uncovered a tantalizing clue: those who were already taking anti-inflammatory drugs for arthritis or heart disease tended to develop the disorder later than those who weren't. Perhaps the immune system mistakenly saw the characteristic plaques and tangles that build up in the brains of Alzheimer's patients as damaged tissue that needed to be cleared out. If so, the ensuing inflammatory reaction was doing more harm than good. Blocking it with anti-inflammatories might limit, or at least delay, any damage to cognitive functions.

The most likely culprits this time around are the glial cells, whose job is to nourish and communicate with the neurons. Researchers have discovered that glial cells can also act a lot like the mast cells of the skin, producIt appears that some people are more sensitive to plaques and tangles than others. Perhaps they have a genetic predisposition. Or perhaps a long-running bacterial infection, like gum disease, keeps the internal fires burning and tips the balance toward chronic inflammation.

Preliminary research suggests that low-dose aspirin and fish-oil capsules — both of which are known to reduce inflammatory cytokines — seem to reduce a person's risk of Alzheimer's disease. Unfortunately, most of these preventive measures need to be started well before any neurological problems develop. "What we've learned with dementia is that it's very hard to improve people who already have it," says Dr. Ernst Schaefer, a professor of medicine and nutrition at Tuft's Friedman School of Nutrition in Boston. "But it may be possible to stabilize people and to prevent disease."

Inflammatory cytokines that call additional immune cells into action. "The glial cells are trying to return the brain to a normal state," explains Linda Van Eldik, a neurobiologist at Northwestern University Feinberg School of Medicine in Chicago. "But for some reason, in neurodegenerative diseases like Alzheimer's, the process seems to be out of control. You get chronic glial activation, which results in an inflammatory state.

Time Magazine: Inflammation Part 5 of 8

2010-06-23T12:05:00.000-07:00

Cancer: The Wound That Never Heals

Back in the 1860s, renowned pathologist Rudolf Virchow speculated that cancerous tumors arise at the site of chronic inflammation. A century later, oncologists paid more attention to the role that various genetic mutations play in promoting abnormal growths that eventually become malignant. Now researchers are exploring the possibility that mutation and inflammation are mutually reinforcing processes that, left unchecked, can transform normal cells into potentially deadly tumors.

How might that happen? One of the most potent weapons produced by macrophages and other inflammatory cells are the so-called oxygen free radicals. These highly reactive molecules destroy just about anything that crosses their path — particularly DNA. A glancing blow that damages but doesn't destroy a cell could lead to a genetic mutation that allows it to keep on growing and dividing. The abnormal growth is still not a tumor, says Lisa Coussens, a cancer biologist at the Comprehensive Cancer Center at the University of California, San Francisco. But to the immune system, it looks very much like a wound that needs to be fixed. "When immune cells get called in, they bring growth factors and a whole slew of proteins that call other inflammatory cells," Coussens explains. "Those things come in and go 'heal, heal, heal.' But instead of healing, you're 'feeding, feeding, feeding.'"

Sometimes the reason for the initial inflammatory cycle is obvious — as with chronic heartburn, which continually bathes the lining of the esophagus with stomach acid, predisposing a person to esophageal cancer. Other times, it's less clear. Scientists are exploring the role of an enzyme called cyclo-oxygenase 2 (COX-2) in the development of colon cancer. COX-2 is yet another protein produced by the body during inflammation.

Over the past few years, researchers have shown that folks who take daily doses of aspirin — which is known to block COX2 — are less likely to develop precancerous growths called polyps. The problem with aspirin, however, is that it can also cause internal bleeding. Then in 2000, researchers showed that Celebrex, another COX-2 inhibitor that is less likely than aspirin to cause bleeding, also reduces the number of polyps in the large intestine.

So, should you be taking Celebrex to prevent colon cancer? It's still too early to say. Clearly COX-2 is one of the factors in colon cancer. "But I don't think it's the exclusive answer," says Ray DuBois, director of cancer prevention at the Vanderbilt-Ingram Cancer Center in Nashville, Tenn. "There are a lot of other components that need to be explored."

Time Magazine: Inflammation Part 4 of 8

2010-06-21T09:42:00.000-07:00

A New View of Diabetes

Before Dr. Frederick Banting and his colleagues at the University of Toronto isolated insulin in the 1920s, doctors tried to treat diabetes with high doses of salicylates, a group of aspirin-like compounds. (They were desperate and also tried morphine and heroin.) Sure enough, the salicylate approach reduced sugar levels, but at a high price: side effects included a constant ringing in the ears, headaches and dizziness. Today's treatments for diabetes are much safer and generally work by replacing insulin, boosting its production or helping the

body make more efficient use of the hormone. But researchers over the past few years have been re-examining the salicylate approach for new clues about how diabetes develops.

What they have discovered is a complex interplay between inflammation, insulin and fat — either in the diet or in large folds under the skin. (Indeed, fat cells behave a lot like immune cells, spewing out inflammatory cytokines, particularly as you gain weight.) Where inflammation fits into this scenario — as either a cause or an effect — remains unclear. But the case for a central role is getting stronger. Dr. Steve Shoelson, a senior investigator at the Joslin Diabetes Center in Boston, has bred a strain of mice whose fat cells are supercharged inflammation factories. The mice become less efficient at using insulin and go on to develop diabetes. "We can reproduce the whole syndrome just by inciting inflammation," Shoelson says.

That suggests that a well-timed intervention in the inflammatory process might reverse some of the effects of diabetes. Some of the drugs that are already used to treat the disorder, like metformin, may work because they also dampen the inflammation response. In addition, preliminary research suggests that high CRP levels may indicate a greater risk of diabetes. But it's too early to say whether reducing CRP levels will actually keep diabetes at bay.

Time Magazine: Inflammation Part 3 of 8

2010-06-19T17:16:00.000-07:00

Is Your Heart on Fire?

Not long ago, most doctors thought of heart attacks as primarily a plumbing problem. Over the years, fatty deposits would slowly build up on the insides of major coronary arteries until they grew so big that they cut off the supply of blood to a vital part of the heart. A complex molecule called LDL, the so-called bad cholesterol, provided the raw material for these deposits. Clearly anyone with high LDL levels was at greater risk of developing heart disease.

There's just one problem with that explanation: sometimes it's dead wrong. Indeed, half of all heart attacks occur in people with normal cholesterol levels. Not only that, as imaging techniques improved, doctors found, much to their surprise, that the most dangerous plaques weren't necessarily all that large. Something that hadn't yet been identified was causing those deposits to burst, triggering massive clots that cut off the coronary blood supply. In the 1990s, Ridker became convinced that some sort of inflammatory reaction was responsible for the bursting plaques, and he set about trying to prove it.

To test his hunch, Ridker needed a simple blood test that could serve as a marker for chronic inflammation. He settled on Creactive protein (CRP), a molecule produced by the liver in response to an inflammatory signal. During an acute illness, like a severe bacterial infection, levels of CRP quickly shoot from less than 10 mg/L to 1,000 mg/L or more. But Ridker was more interested in the low levels of CRP — less than 10 mg/L — that he found in otherwise healthy people and that indicated only a slightly elevated inflammation level. Indeed, the difference between normal and elevated is so small that it must be measured by a specially designed assay called a high-sensitivity CRP test.

By 1997, Ridker and his colleagues at Brigham and Women's had shown that healthy middle-aged men with the highest CRP levels were three times as likely to suffer a heart attack in the next six years as were those with the lowest CRP levels. Eventually, inflammation experts determined that having a CRP reading of 3.0 mg/L or higher can triple your risk of heart disease. The danger seems even greater in women than in men. By contrast, folks with extremely low levels of CRP, less than 0.5 mg/L, rarely have heart attacks.

Physicians still don't know for sure how inflammation might cause a plaque to burst. But they have a theory. As the level of LDL cholesterol increases in the blood, they speculate, some of it seeps into the lining of the coronary arteries and gets stuck there. Macrophages, alerted to the presence of something that doesn't belong, come in and try to clean out the cholesterol. If, for whatever reason, the cytokine signals begin ramping up the inflammatory process instead of notching it down, the plaque becomes unstable. "This is not about replacing cholesterol as a risk factor," Ridker says. "Cholesterol deposits, high blood pressure, smoking — all contribute to the development of underlying plaques. What inflammation seems to contribute is the propensity of those plaques to rupture and cause a heart attack. If there is only inflammation but no underlying heart disease, then there is no problem."

At this point, cardiologists are still not ready to recommend that the general population be screened for inflammation levels. But there's a growing consensus that CRP should be measured in those with a moderately elevated risk of developing cardiovascular disease. At the very least, a high CRP level might tip the balance in favor of more aggressive therapy with treatments — such as aspirin and statins — that are already known to work.

Time Magazine: Inflammation Part 2 of 8

2010-06-17T07:08:00.000-07:00

"....At least that's the theory. For now, most of the evidence is circumstantial. (A few researchers think chronic inflammation can in some cases be good for you.) But that hasn't stopped doctors from testing the anti-inflammatory drugs that are already on pharmacy shelves to see if they have any broader benefits. What they've found is encouraging:

— In 2000 researchers concluded that patients who take Celebrex, a prescription drug from Pfizer that was originally designed to treat inflammation in arthritis, are less likely to develop intestinal polyps — abnormal growths that can become cancerous. Now there are dozens of clinical trials of Celebrex, testing, among other things, whether the medication can also prevent breast cancer, delay memory loss or slow the progression of the devastating neurodegenerative disorder known as Lou Gehrig's disease.

— As cardiologists gain more experience prescribing cholesterol-lowering statins, they are discovering that the drugs are more effective at preventing heart attacks than anyone expected. It turns out that statins don't just lower cholesterol levels; they also reduce inflammation. Now statins are being tested for their anti-inflammatory effects on Alzheimer's disease and sickle-cell anemia.

DeCode Genetics, an Icelandic biotech firm, announced last week that it is launching a pilot study to test whether an anti-inflammatory drug that was under development for use in treating asthma might work to prevent heart attacks.

— Of course the granddaddy of all anti-inflammatories is aspirin, and millions of Americans already take it to prevent heart attacks. But evidence is growing that it may also fight colon cancer and even Alzheimer's by reducing inflammation in the digestive tract and the brain.

This new view of inflammation is changing the way some scientists do medical research. "Virtually our entire R.-and-D. effort is [now] focused on inflammation and cancer," says Dr. Robert Tepper, president of research and development at Millennium Pharmaceuticals in Cambridge, Mass. In medical schools across the U.S., cardiologists, rheumatologists, oncologists, allergists and neurologists are all suddenly talking to one another — and they're discovering that they're looking at the same thing. The speed with which researchers are jumping on the inflammation bandwagon is breathtaking. Just a few years ago, "nobody was interested in this stuff," says Dr. Paul Ridker, a cardiologist at Brigham and Women's Hospital who has done some of the groundbreaking work in the area. "Now the whole field of inflammation research is about to explode."

To understand better what all the excitement is about, it helps to know a little about the basic immunological response, a cascade of events triggered whenever the body is subjected to trauma or injury. As soon as that splinter slices into your finger, for example, specialized sentinel cells prestationed throughout the body alert the immune system to the presence of any bacteria that might have come along for the ride. Some of those cells, called mast cells, release a chemical called histamine that makes nearby capillaries leaky. This allows small amounts of plasma to pour out, slowing down invading bacteria, and prepares the way for other faraway immune defenders to easily enter the fray. Meanwhile, another group of sentinels, called macrophages, begin an immediate counterattack and release more chemicals, called cytokines, which signal for reinforcements. Soon, wave after wave of immune cells flood the site, destroying pathogens and damaged tissue alike — there's no carrying the wounded off the battlefield in this war. (No wonder the ancient Romans likened inflammation to being on fire.)

Doctors call this generalized response to practically any kind of attack innate immunity. Even the bodies of animals as primitive as starfish defend themselves this way. But higher organisms have also developed a more precision-guided defense system that helps direct and intensify the innate response and creates specialized antibodies, custom-made to target specific kinds of bacteria or viruses. This so-called learned immunity is what enables drug companies to develop vaccines against diseases like smallpox and the flu. Working in tandem, the innate and learned immunological defenses fight pitched battles until all the invading germs are annihilated. In a final flurry of activity, a last wave of cytokines is released, the inflammatory process recedes, and healing begins.

Problems begin when, for one reason or another, the inflammatory process persists and becomes chronic; the final effects are varied and depend a lot on where in the body the runaway reaction takes hold. Among the first to recognize the broader implications were heart doctors who noticed that inflammation seems to play a key role in cardiovascular disease."

Time Magazine: Inflammation Part 1 of 8

2010-06-16T10:11:00.000-07:00

A friend of mine who is a strong advocate for Trivita as well as the world's health and wellness sent me this article from Time magazine! It is pretty long, so I broke it up for an easy read because it is such pertinent information in the world today! With the leading killers in America having such relation to inflammation, you can't afford not to know!

"What does a stubbed toe or a splinter in a finger have to do with your risk of developing Alzheimer's disease, suffering a heart attack or succumbing to colon cancer? More than you might think. As scientists delve deeper into the fundamental causes of those and other illnesses, they are starting to see links to an age-old immunological defense mechanism called inflammation — the same biological process that turns the tissue around a splinter red and causes swelling in an injured toe. If they are right — and the evidence is starting to look pretty good — it could radically change doctors' concept of what makes us sick. It could also prove a bonanza to pharmaceutical companies looking for new ways to keep us well.

Most of the time, inflammation is a lifesaver that enables our bodies to fend off various disease-causing bacteria, viruses and parasites. (Yes, even in the industrialized world, we are constantly bombarded by pathogens.) The instant any of these potentially deadly microbes slips into the body, inflammation marshals a defensive attack that lays waste to both invader and any tissue it may have infected. Then just as quickly, the process subsides and healing begins.

Every once in a while, however, the whole feverish production doesn't shut down on cue. Sometimes the problem is a genetic predisposition; other times something like smoking or high blood pressure keeps the process going. In any event, inflammation becomes chronic rather than transitory. When that occurs, the body turns on itself — like an ornery child who can't resist picking a scab — with aftereffects that seem to underlie a wide variety of diseases.

Suddenly, inflammation has become one of the hottest areas of medical research. Hardly a week goes by without the publication of yet another study uncovering a new way that chronic inflammation does harm to the body. It destabilizes cholesterol deposits in the coronary arteries, leading to heart attacks and potentially even strokes. It chews up nerve cells in the brains of Alzheimer's victims. It may even foster the proliferation of abnormal cells and facilitate their transformation into cancer. In other words, chronic inflammation may be the engine that drives many of the most feared illnesses of middle and old age.

This concept is so intriguing because it suggests a new and possibly much simpler way of warding off disease. Instead of different treatments for, say, heart disease, Alzheimer's and colon cancer, there might be a single, inflammation-reducing remedy that would prevent all three.

Chronic inflammation also fascinates scientists because it indicates that our bodies may have, from an evolutionary perspective, become victims of their own success. "We evolved as a species because of our ability to fight off microbial invaders," says Dr. Peter Libby, chief of cardiovascular medicine at Brigham and Women's Hospital in Boston. "The strategies our bodies used for survival were important in a time when we didn't have processing plants to purify our water, when we didn't have sewers to protect us."

But now that we are living longer, those same inflammatory strategies are more likely to slip beyond our control. Making matters worse, it appears that many of the attributes of a Western lifestyle — such as a diet high in sugars and saturated fats, accompanied by little or no exercise — also make it easier for the body to become inflamed."

... to be continued.

Summer Bikini Ready: Glorious Glutes

2010-06-06T09:35:00.001-07:00

I always love finding new workouts! Muscle confusion is always great and that comes with variety in your workouts! I also just get bored easily, so here is one workout that will have you feeling the burn! It targets all the lower body muscle groups!

Glorious Glutes with Faith Ford

Total Nutrition Technology

2010-05-26T13:22:00.000-07:00

I have been so busy lately that I feel I have neglected the blog, so I wanted to let you all in on what I have been up to. In March, I joined with Total Nutrition Technology as the company's first Private Chef as well as a Health Educator.

I am so excited because this is my first opportunity to bridge my two passions for food and fitness! TNT's mission statement is to optimize your health by creating a realistic, affordable, and customized nutrition program that aids you in weight loss, health maintenace and/or sports performance! The greatest part is that TNT's nutrition programs create for you a healthy lifestyle change not simply a diet! Also, as you continue you will find that these programs are so awesome, but maybe you live far away, not to worry... we have online programs as well! If you have any questions or want to know more, e-mail me at kayla@tntgetfit.com!

~Specialty Programs~

TNT Weight Loss

View food as nourishment and energy for your body.

To understand the nutrients your body needs, what to eat, when to eat, how much to eat

throughout the day and why.

Create meals and snacks that not only taste good, but are quick, easy, and healthy. We create food choices that work with your schedule, cooking abilities and family.

Learn how to read labels, eat out, attend social events, and travel ALL while maintaining a health eating style.

Incorporate an exercise routine that is effective and fun!

TNT Wellness

Designed to eliminate the guesswork and address your specific nutritional and medical concerns. We will help you improve your quality of life and reduce your risk factors for further health ailments. There are numerous benefits to a healthy lifestyle.

Overcome the challenges of food allergies and other health concerns
Enhance mental health and overall physical fitness.
Ensure that your body is getting and making use of all the nutrients it need
Improve your energy, sleep, concentration, and overall sense of well-being.

TNT Pro

For all athletes or those training for special events. Pre-qualification required.

Choose snacks/meals appropriate to fuel your workouts and events anda ssist with eating on the road
Custom design and alter your meal plan as intensity of your sport changes. TNT will provide you plans for both off-season & in-season training.
Understand what type of fuel is best for your body and how much of each nutrient your body needs to perform at its peak.
Pin point the timing of your meals and snacks based on your training. Specific for your schedule.

TNT Moms

Our very own mommy-makeover. Each plan is custom-designed, whether you are pre-natal, pregnant, or post and ready to get back into your fighting shape.

Plan and prepare meals and snacks ahead of time for when you are tired or rushed during the day.
Make sure you are getting all the nutrients your body needs as you prepare for pregnancy, as you progress through the trimesters and/or as you may decide to breast feed so that you and baby are getting everything you need.
Combat various nutrition-related pregnancy issues such as food aversions, cravings, heartburn, gestational diabetes, and gastrointestinal issues.

TNT Silver

Our goal is to not only help add "years to your life" but more importantly "life to your years".

Learn techniques for quick, low, or no-cook meal preparation for those who don’t like to cook or may be cooking for only one or two people.
Make sure all health-related nutrition concerns are considered in your meal plans (i.e. cholesterol, diabetes, hypertension and other medical concerns).
Incorporate physical activity and will take into consideration physical limitations.
Understand how to navigate a grocery store, restaurant and label-reading to make food choices healthy and tasty.

TNT Youth

Specifically designed for our younger age group, 10-18 years old, we will help create healthy eating habits and lifestyles before unhealthy habits even start!

Accounts for activities for those already involved in sports and encourages activity in those who are not.
Teaches nutrition principles in easy-to-understand lesson plans that encourage your child or teen to take charge of their nutrition and really understand why good nutrition is important and the benefits of a healthy lifestyle.
Teaches skills such as making good choices when eating out (such as the cafeteria, restaurants and friends houses) and label reading.

~Additional Services~

• Metabolic Testing

The professionals at TNT can accurately and quickly measure your resting metabolic rate (RMR). Resting metabolic rate represents the number of calories your body burns to maintain vital body functions such as heart rate, brain function, and breathing. This accounts for approximately 75% of total metabolism. The remainder of your metabolism (or the calories you require in any given day) includes daily activity (occupational & lifestyle) and energy spent exercising.

• Corporate Programs

“Companies that have implemented high-performing corporate wellness programs have annual healthcare costs that are $1,800 less per employee than organizations without such programs…In a company that employs 10,000 people, this translates to an annual cost savings of $18 million.” This service can be done online or on-site. We will customize it to your specific needs!

• Healthy Cooking Demos

Take-Home-Chef is now more than just a show for the selected; the opportunity is here to have a local Johnson & Wales chef come to your kitchen! The possibilities are endless when you have all the knowledge of food and can bridge it to meet the customized program TNT has designed for you! No more same, boring health food! You now can have healthy food that will taste fabulous and have everyone wondering where you learned your improved cooking techniques, reduced your prep time, improved your cuts, and discovered the new found art of food! You'll look forward to your next meal!

• Pantry Makeovers

Although we teach you how to do this during your weekly coaching sessions, we have found that the "hands on" approach in your own home makes all the difference in the world. Invite us into your home and let us get you organized. Imagine how much easier and more enjoyable cooking and food prep can be once you have your kitchen and pantry set up for success. Yes, there is a technique to this and yes, it does work. It is something you and your whole family will benefit from.

• Group Workshops

Our specialty is providing one-on-one coaching sessions. We believe in providing every individual with personal attention. However, there are also benefits of a group sessions, such as learning from and relating to other clients' experiences. This is a fabulous way to build a larger support system, in addition to your TNT Health Educator.

• Community Presentations

Do you work for a corporation or belong to a community group that is in need of a presenter? Team TNT is available. We provide an array of topics covering heart health, weight loss, sports performance, and more.

We also have a line of supplements! Check us out at tntgetfit.com! Use my discount code and receive 10% off your purchase! You can also follow us on Twitter as well as Facebook!

Love Me Some EVOO!

2010-05-21T08:05:00.000-07:00

Hey my friends! It's been too long! I wanted to share what is on my mind this Friday which is a few recipes that Extra Virgin Olive Oil takes all the credit for making so perfecto! So, you probably here about olive oil and its benefits on the food network or other cooking shows. Truth is olive oil is so great for you! In fact, I rarely ever buy butter anymore unless I am baking. I have come to substitute olive oil for everything, and I want to share a few recipes with you on how I do that!

Cooking With EVOO

It's not very helpful to us if we are using EVOO in cooking, but not using it properly to receive all the nutrients! To make sure we are getting all those great polyphenols everyone speaks of we must heat it to only about 400 degrees that is a pretty low smoke point for sauteing... Once we go over our smoke point, we no longer have all the benefits of EVOO in our food! So, keep the sauteing and cooking on medium.

Too Much Of Anything Isn't Good For You

Just like drinking red wine, there is a limit. Olive oil is a really healthy fat that helps with your skin, heart, and just easy on the gi tract; however, a little goes along way. If you typically have a hard time with portion control, note this: Fat should consist of 30% of your daily intake. Also, if you tend to pour oil heavy in the pan then try a aerosol can especially designed for oils to be spritzed on your food! I know Harris Teeter and most specialty grocery stores carry them for about $20. Great kitchen investment!

~Recipes Using EVOO~

Herb Infused Extra Virgin Olive Oil

This is a great way to get creative for those especially weary of trying the greenish yellow liquid that is not butter. So, if you swear up and down you don't like EVOO, I promise you, you just haven't found how you like it! This is a great way to bring extra to flavor to traditional EVOO.

Basic Vinaigrette

This takes 10 minutes! I absolutely rather eat a bare salad then put some of the junk that people call salad dressing! There is sooo many calories and chemicals in salad dressings, even the ones that have less this and more good stuff. Nothing beats a homemade vinaigrette! So, once you get this basic vin down, you will be adding shallots and red wine vin or lemon juice and poppyseeds.... make it your own! There are so many wonderful combos for a great homemade salad dressing!

Garlic-Herb Marinated Olives

This a quick recipe that will have your party guests thinking you are so sophisticated... well, you may be but this recipe is so simple! Add some pita chips and its an appetizer! Or what I love to do is hit up the Harris Teeter Olive Bar if you have no time and add some fresh mozzarella with it and its a great snack!!

I hope you enjoyed these tip and recipes on what to do with your bottle of olive oil! If create some yum vinaigrette we can feature it on the blog!

All About Artichokes

2010-04-29T07:39:00.001-07:00

To be totally honest, I had never cooked artichokes until I got to culinary school! I had seen them in the grocery store, but I thought their main purpose was to be hidden in yummy spinach dip you often see on the appetizer menus! Turns out I have learned a lot more about artichokes since then and you can too!

Health Benefits

• Excellent source of fiber and antioxidants

• naturally fat free and low in calories

• 1 cooked artichoke contains 10.3 grams of fiber

Random Fact: Cooked artichokes were the top ranked fresh vegetable tested for total antioxidant capacity per serving by the USDA.

How To Buy

• Sound; When squeezed, it should make a squeak signifying it is fresh & hydrated. If the misters are spraying the vegetables at this time, hole the artichoke close to the ear! =) Its not a loud squeak.

• Stem: A proportionate stem width compared to the globe is a sign of a big heart inside.

Cooking Tips

• Many ways to cook: steam, stuff, boil, bake, grill, crock pot, and microwave.

• Prevent browning with lemon juice directly after trimming.

• Don't be afraid to spread the petals after prepping to allow any seasonings to fall between the petals.

• Cooked artichokes can be sealed and stored in the refrigerator for up to 3 days before eating or using in a recipe.

• Char cooked halves of artichokes directly on grill to add smoked flavor

• For "how to" cooking videos, visit oceanmist.com!

Serving Tips

• Fill the center of the artichoke with dips for an edible bowl.

• Use artichoke petals for a low cal alternative to chips for dipping.

• No matter the size, make several servings from one whole artichoke by cutting it in half or quarters.

This is simple and to the point to taking down those artichokes! Don't be scared of unique fruits and vegetables! Remember, you just have to be 10% smarter than what you're working with! Get your artichoke on!

Smoothies With A Twist!

2010-04-28T17:56:00.001-07:00

I can't begin to tell you how many inquiries I get a week asking how to get more creative with healthy food! I absolutely love, love helping find healthy and natural solutions to others issues with food or even exercising. One issue I have had to overcome is getting enough calories in a day! First, I am busy, so as most can relate, it is very difficult to take a break when you are go-go-go! Second, I just don't flat enough. So, fellow co-worker suggested I try smoothies- adjustable calorie snacks/meals that can increase calories if needed. So, here is a handful of recipes that kicks the rut and offers a spin on typical fruit smoothies!

Breakfast Banana Shake

• 1 cup of ice

• 1/2 cup of nonfat low-fat almond milk*

• 1 banana, peeled and sliced

• 1 medjool date, pitted and chopped

• 1 tbsp. of almond butter

* If you just use almond milk for this, that works. It won't spoil quickly.

Nutrition: 307 calories, 11g fat, 5g fiber

Refresher Island Mango Chiller

• 1 cup of ice

• 3/4 cup of chopped mango

• 1/2 cup canned pineapple chunks

• 2 tbsp. pineapple can juice

• 1/2 tsp. lime zest

• dash of cayenne pepper

Nutrition: 155 calories, less than 1 g fat, 4g fiber

Green Tea Melon Cooler

• 1 cup of ice

• 1 cup cubed honeydew*

• 1 kiwi, peeled and chopped

• 2 tsp. agave nectar/honey

• 2 tsp. fresh mint, chopped

• 1/2 tsp. matcha (no more or you will bounce off the walls)

* Check the grocery stores in the deli for fresh cut fruit, usually discounted cut fruit there.

Nutrition: 150 calories, less than 1g fat, 4g fiber

Tangy Cherry Berry Sipper

•1 cup of ice

• 1/2 cup strawberries, sliced

• 1/2 cup cherries, pitted and halved

• 1/2 cup low-far greek yogurt

• 2 tsp. ground flaxseed

• 3/4 tsp. vanilla extract

Nutrition: 165 calories, 4g fat, 5g fiber

Triple-Berry Antioxidant Punch

• 1 cup of ice

• 1/2 cup blueberries

• 1/2 cup blackberries

• 1/4 cup drained silken tofu (trust me... what i steer you wrong?)

• 2 tbsp. acai juice

• 2 tsp. agave nectar/honey

• 1/8 tsp cardamon, ground

Nutrition: 149 calories, 2g fat, 6g fiber

If your thoughts are, oh, sounds great, but its just me eating these so the fruit would go bad... Problem solved! Try frozen fruit! I hope you venture out and try these smoothies with a twist! I personally don't crave a big breakfast, but smoothies are an awesome way for me to get my day kicked off right and getting the correct amount of calories for me!

Gardening: My New Hobby!

2010-04-24T11:43:00.000-07:00

I am all about some fresh off the vine tomatoes and fresh produce, but I have decided to tackle my fears of gardening and try this out! I paid a visit to one of my favorite local stores, The Bradford Farm store in Davidson! I love that homey place! I was provided with the information I need to get started and supplies to keep my produce organically grown!

So, I purchased...

• 1 Head of Red Sails

• 6 Hot House Cucumber Plants

• 3 Better Boy Tomato Plants

• 2 Bags of Organically Raised Mushroom Compost

• 2 Bags of Organically Raised Cow Poo (ha)

• 2 Bags of Organic Potting Soil

• 1 Bag of Organic Tomato Fertilizer

• 1 Bottle of Seaweed and Fish Puree (smells like caviar)

Total: $53.70

What I hope to gain from this experience is to learn to garden successfully and be able to grow the garden larger hopefully in the fall!

Red Sails

Ok, I bought this to practice for the fallLettuce in general is a great way to get nutrients! According to the American Cancer Institute and the American Cancer Society, foods rich in vitamin A and C (antioxidants) offer protection against some forms of cancer. Along with other phytochemical, antioxidants reduce the risk of cancer of the respiratory system and intestinal tract. Lettuce, except iceberg, is also a moderately good source of vitamin C, calcium, iron and copper. The spine and ribs provide dietary fiber, while vitamins and minerals are concentrated in the delicate leaf portion.

Better Boy Tomatoes

Tomatoes are amazing! Very low in calories and fats; but rich source of dietary fiber, minerals,

vitamins; recommended in cholesterol controlling and weight reduction programs. The antioxidants present in tomatoes are found to be protective against many cancers including colon, prostate, breast, endometrial, lung, and pancreatic cancers! Phytochemicals present in tomatoes like Lycopene and carotenoids have the ability to help protect cells and other structures in the body from oxygen free radicals. Red varieties of tomatoes are especially rich in the most powerful flavonoid antioxidant lycopene. Studies have shown that lycopene protects skin damage from UV rays and from prostate cancer.

This veggie contains very good levels of vitamin A, and flavonoid anti-oxidants such as alpha and beta carotenes, xanthin and lutein. These compounds are known to have antioxidant properties and are essential for vision! Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers. They are good source of antioxidant vitamin-C; consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals. Fresh tomato is very rich in potassium. Potassium in an important component of cell and body fluids, helps controlling heart rate and blood pressure. They are also good source of folate, iron, calcium, manganese and other minerals. In short, eat your veggies!

Hot House Cucumbers

Technically I think cukes are a fruit due to their seeds, but are typically paired with vegetables. Cucumbers have a cooling effect that can soothe and bring relief for itchy or puffy eyes! Cucumbers reduce inflammation! Also, cucumber juice can provide relief from heartburn, acid stomach, gastritis and even ulcer! Consuming cukes also aid in cases of eczema, arthritis, and gout. The combination of lettuce, spinach, and carrots with cucumbers can make your hair grow faster! For rheumatic conditions, the combo of carrot juice and cucumber juice can aid in better health! Being rich in minerals, cukes help with strengthening nails and prevent splitting.

Happy Gardening My Friends! So far & so good! It is easier than you may think!

Earth Day: Do Your Part

2010-04-22T18:45:00.001-07:00

Happy Earth Day to all! I am not a huge Earth Day activist or anything... what I do think is we should keep our Earth clean like we do our rooms (or try to at least)! I found this neat... Gaylord Nelson was the founder of Earth Day. It was initiated from US. The main reason behind earth day was to protect earth by providing protection to its environment. Budget of $124,000 was allocated to this day and it had taken seven months for planning it. Now, I really think we can do "our" part by simple things everyday! Here is how I contribute!

Reasons to Recycle:

• Each of us uses approximately one 100-foot-tall Douglas fir tree in paper and wood products per year.

• Recycling 1 ton of paper saves 17 mature trees, 7,000 gallons of water, 3 cubic yards of landfill space, 2 barrels of oil, and 4,100 kilowatt-hours of electricity — enough energy to power the average American home for five months.

Rules to Recycling:

• Paper: newspapers, magazines, catalogs, phone books, junk mail, office paper, paper board, etc.

• Plastic/Metal/ Glass: plastic bottles, green, brown, and clear food and beverage containers (no windows, mirrors, bakeware, or ceramics), aluminum, and steel cans.

• Corrugated Cardboard: please flatten and remove foam or other packaging materials.

Protecting earth is responsibility of all of us. We should work together to make our earth clean!

Myth Busters!

2010-04-21T06:50:00.000-07:00

So as some may know, I am working on my Personal Trainer certification to better help my clients seeking nutritional help! I have come across a handful of so-called "facts" that I want to clear up for everyone! If you have researched nutritional information through the internet or another source without the proper credentials, you've probably thrown your hands up in the air trying to make out all the contradictions! So, look no further, we are going to clear it all up today!

Myth: Large amounts of protein will increase muscle strength and size.

Reality: There is not evidence to show that consuming excess protein will increase muscle strength. In fact, when you do consume excess protein, what your body cannot use get stored as fat. Excess protein consumption can result in dehydration and place added stress on the kidneys and liver.

Myth: Eating honey, candy bars, soft drinks, or sugar before competing will provide a quick burst of energy.

Reality: Such foods that have a high sugar content a couple hours prior to the competition will raise insulin levels in your blood and consequently leaving you feeling tired and weak. The possible rebound is hypoglycemia. However, high carbohydrate foods consumed a couple hours prior will provide sustainable energy and improve performance!

Myth: Drinking water prior to and during exercise causes upset stomach and cramps.

Reality: Water is the most important nutrient to an exercising individual. Restricting fluids during exercise can cause sever dehydration and limit performance.

Myth: Carbohydrates increase weight gain, while protein promotes weight and fat loss.

Reality: Ok, this is a BIG one! There are so many crash diets out there saying this such as, Sugar Busters!, The Zone Diet, Atkins' New Diet Revolution, etc. The basic claim is that carbohydrates make you fat and insulin causes obesity. These diets focus on blood-sugar levels and blame carbohydrates for causing a sudden rise in blood-sugar levels. Wrong! As blood-sugar levels rise, insulin is released and sends sugar to the brain and to the muscles to be burned for energy, while excess gets stored as fat. These diets also claim by eating a high-fat/high-protein diet, the body will metabolize fat instead of carbohydrates for energy. However, there is no scientific evidence to back these diets' claims. The rapid weight loss people experience is primarily from water and protein loss from muscle, not fat. It also takes quite the toll on your organs that are apart of the GI tract because you are causing them to work in ways they aren't suppose to...

Myth: Muscle cramps are caused by inadequate salt intake.

Reality: Cramps are caused by excess water loss through perspiration. Ingesting salt tablets can aggravate existing dehydration by drawing water out of the body tissues and into the stomach. Water should be consumed before, during, and after exercise to prevent dehydration.

Myth: Taking vitamin and mineral supplements will provide more energy.

Reality: Don't get me wrong, I am ALL for supplementing! Let's face it, our body does not get the daily nutrition it needs no matter how much we try to meet the daily requirements. So, while supplementing is great for making sure we get those nutrients they only aid your body in releasing the energy from the food you consume! They do not provide energy solely.

Myth: Tea and coffee are the best pre-competition beverages.

Reality: Tea and coffee both contain caffeine, which is a stimulant. Some research does show that caffeine can increase endurance by increasing the use of fat as an energy source, thus sparing muscle glycogen, but not all individuals will experience this effect.

Myth: Crash diets are the fastest, most effective way to lose weight.

Reality: Crash diets typically ca provide you immediate results because it strips you of your muscle mass, glycogen stores, and water weight. When you are doing this, your body will be mal-nutritioned much like an eating disorder. It creates stress on your organs, electrolyte imbalances, calcium deficiency, iron deficiency anemia, and vitamin and mineral deficiency. Really unless you are on Biggest Loser and being watched like a hawk, you should shoot to lose no more than 2 pounds a week. Set sensible goals!

Myth: Most low-fat foods are also low in calories.

Reality: Naturally low-fat foods such as vegetables, fruits, and legumes are low in calories as well. Foods that are manufactured to be low in fat are typically not low in calories. Flipping the product over to review the food label is a great idea! I always tell my clients to look at what you are eating. Pay now or pay later.

Myth: All-natural or herbal supplements are safe and effective in enhancing weight loss and improving overall performance.

Reality: I use to be bad about this. Many nutritional supplements are marketed using deceptive, misleading, or fraudulent advertising. I once thought there is no way it could be fraudulent advice, but there is really not enough restrictions on what is on the shelf and considered "edible". I do highly recommend you work with a health educator that is approved by your physician to help you find the best supplements. Doctors have about 3 hours of nutrition classes in schooling, so I think it is best when you work with both a Registered Dietician and your primary care physician.

This is all the myth busters I have for you today! I hope you learned a few things that can be applied to your peak performance in your exercising sessions! If you have any supplementing questions, e-mail me at kayla@tntgetfit.com! Happy exercising everyone!

Source: ACE

Recipe: Healthier Banana Pudding

2010-04-15T12:23:00.000-07:00

Ok, so I do love me some yum Banana Pudding, and I don't like the guilt that comes with it! So, I have altered my recipe and made modifications so that I can enjoy it again! When eating healthy, its totally cool to have "cheat" meals on occasion. Its important to set goals, achieve, and reward. If you so choose a food item, choose this Banana Pudding!!

Ingredients:

• 13 oz. Trader Joe's Ultimate Vanilla Wafers

• 6-8 Bananas, Sliced

• 2 cups 1% Milk

• 1-5 0z. Instant Vanilla Pudding

• 1-8 oz. pkg. Neufchatel, softened

• 10 oz. can fat-free sweetened condensed milk

• 12 0z. fresh whip cream

Method of Preparation:

Fresh whip cream: I prefer my kitchen-aid mixer with the whisk and let it go for a few minutes on medium to high speed. Add 3 tbsp. of powdered sugar. Whip to a stiff peak. Cool whip and Reddi-whip have too much added junk. So whip it! Whip it good!

1. Break the crackers into the bowl or dish while cream is whipping. Also, measure out milk, unwrap cream cheese, open condensed milk can, and start slicing the bananas into the bowl.

2. Take out the whip cream, add to bowl with bananas and cookies. Put cream cheese and let that whip on medium.

3. While that is going, in a medium bowl, pour in the milk and add instant pudding. Whisk until thickened.

4. Once cream cheese is whipped, add condensed milk. Then add instant pudding mixture on low to medium. Cut the rest of the bananas while this is mixing. Fold in whip and add crackers and bananas.

5. Put into the bowl/dish and chill to serve! Enjoy!

This is the way to go if you're doing Banana Pudding! Mmmmmm! Happy Eating!

Fats 101

2010-04-14T12:23:00.000-07:00

Contrary to what is out there, there are such things as good fats and bad fats! I want to share with you 4 key points to know about fats! The right fats are brain food, so it is important to make sure you are getting the proper nutrition!

Eat Half The Fat- Change The Type

Energy doesn't just disappear. Whatever you put into your body and don't burn off in your muscles makes a stopover in your fat cells. Consuming about 60 to 70 fat grams per day will keep you lean and fit, provided they don't all come from saturated animal fats. Ani

mal fat should be kept to a minimum; it is not a fat burner. You're better off consuming unsaturated fatty acids. These are substances your body can't produce on its own. Great sources are vegetables, olives, nuts, seeds, and fish. If you are not sure if you consume 60 to 70 fat grams, keep a food journal for a week and count fat grams of everything you consume that has a label. So, if you eat nuts, vegetables, and fruits... don't include those. Just count the foods with labels and see where you are at. My favorite source of fat is the amazing avocado!

Fats That Keep You Thin

Your kitchen should always be stocked with olive oil! Olive oil supplies fatty acids that ad

just the settings of your hormone balance to LEAN, FIT, and HEALTHY! The same can be said of the omega-3 fatty acids found in fish. They control your body's super-hormones, the eicosanoids. If you eat ocean fish (herring, salmon or mackerel) at least 2x's a week, you will stimulate a good number of these types of eicosanoids that will in turn give you better health, more vitality, a lighter mood, and protection for your heart. Who would like to have all these great self-improvements?

Fats & High Glycemic Index

If you eat your pasta with a cream sauce or your roast beef with mashed potatoes, the potatoes and pasta (both high in the glycemic index) will increase the insulin in your blood, which will then immediately transport the fat in the beef or cream to your hips, and seal away the fat molecules inside the fat cells. This won't happen, however, if you eat your meat with whole-wheat pasta (low-glycemic idex). In this case the insulin is kept a bay, and the fat from the meat can be burned off in the muscle cells. When planning meals, remember this:

• Avoid eating fatty foods with high-glycemic index foods (i.e. steak with french fries, pasta with cream sauce, buttered bread with jam, pizza, chocolate croissants, white bread with cheese that is over 40% in fat)

• Create fat burning combinations: Lamb with whole-grain rice, turkey breast with boiled potatoes, chicken with vegetables, whole-wheat pasta with shrimp, mozzerella, whole-wheat bread with tomatoes.

Click here for a complete list of high & low glycemic index food list!

The Thin Commandments

• Olive oil instead of animal fats. Use less butter and cream. Please never use margarine.

• Practice "light" cooking : brushing oil onto non-stick pans for sauteing. Choose steaming (not steam bags in the microwave) and braising to preserve vitamins and your figure.

• Eat thing with zero fat: Legumes (beans), fruits, and whole grains (rice, pasta, bread, muesli)

• Reduce your consumption of red meats and processed meats like sausage, bacon, and deli meat. Instead choose ocean fish, game, poultry. Choose lean cuts of meat such as fillets, escalopes, loins, roasts, flank steak, etc.

• Always purchase low-fat dairy products and avoid prepared products, even if they say "light". Remember, nature always does it better!

Recipe: Quick Veggie Pizza

2010-04-13T07:40:00.000-07:00

As a Private Chef, I am always modifying recipes. Its always a challenge, which I love. It is not as simple as adding fish for a superior fat-burner to add to one's diet. They may despise fish! One thing nobody ever turns down is pizza! So, here is a quick and easy recipe that won't add the carbs that usually one trip to dominos will add. This is very light and crispy for the thin-crust lovers!

Ingredients: Serves 2 or 4 (if using it as a snack)
• 1/2 cup of low-fat plain yogurt
• 1/2 cup of a/p flour
• 1/2 cup of wheat flour
• 1 tsp. baking powder
• 2 tbsp. low-fat/skim milk
• 2 1/2 tbsp. olive oil
• salt to taste
• 5 oz. can of tomato pieces, drained
• 3 oz. mushrooms
• 1 sm. bulb of fennel*
• 1 tsp. red pepper flakes
• 2 oz. Gouda cheese, grated
• 6 black olives, pitted
• 6-8 basil leaves

* If you aren't sure about the fennel, leave it off. If you think buying one will go to waste, chop the rest up and throw on salads.

Method of Preparation:

1. For the dough, knead together the yogurt, flour, baking powder, milk, 2 tbsp. oil, and 1/2 tsp. salt.

2. Preheat the oven to 400 and line a baking sheet with parchment paper.

3. Wipe mushrooms with damp cloth, slice, and also slice fennel** very thin.

4. On a lightly floured work surface, rollout the dough to a thin rectangle and transfer it to the baking sheet.

5. Pierce with the fork several times.

6. Distribute the tomatoes, sliced mushrooms, sliced fennel, season, and sprinkle with red pepper flakes and cheese. Drizzle with the remaining 1/2 tbsp. oil over the top.

7. Bake for 25-30 minutes on the middle rack. Garnish with olives and basil.

** To properly cut fennel: Trim the fennel because you want just the bulb, Wash, Cut it into 4 quarters, and then into thin slices.

For Added Spice:
Add chiles! Eating spicy foods will flood your brain with endorphins, the messenger chemical that eases pain and lifts your spirit. A good mood translates into a more active and slender you! Spiciness also heats up fat cells, causing them to move.

If you have some picky eaters then take away add what you like bell peppers, feta, kalamata olives. Get creative! Also, this is a great kid-friendly recipe to create family time around food.

Allergies: How To Fight Back

2010-04-06T19:34:00.000-07:00

Spring is my favorite season, and I want to make it more enjoyable for you by addressing allergies and remedies that do not include a doctor visit! 25% of the world suffers from allergies!

You may be tempted to take an over-the-counter antihistamine, decongestant or other drug to get rid of allergy symptoms, but there are other more healthy options that will address not only the symptoms but also the underlying cause.

Did you know?

Strengthening your immune system is the first step in fighting off allergens. So how do you build up your immune system? Reducing sugars and grains in your diet, important physical principles to strengthen your immune system. Additionally, you want to exercise regularly and get plenty of sleep.

Sonoran Bloom Nopalea

First, allergies irritate the sinuses... sinus symptoms are due to inflammation... inflammation can be addressed by drinking Sonoran Bloom Nopalea. For more information check out my post on it! Addressing the inflammation is going to fight the allergies at the source!

Local Honey

Also, incorporating local honey in your meals via coffee, sweet potatoes, cereal, oatmeal, smoothies, etc. will be beneficial. Local honey needs to be from your county! The local part is so important because the bees who make it are buzzing all in the very things that cause your inflammation. It works like a natural allergy shot.

Natural Anti-Histamine Foods

Anti-histamine foods are onions, garlic, and citrus fruits such as lemons and oranges. Something I like to do is carry around a lemon/lime cut in wedges in a ziploc bag, and squeeze a little in every time I feel up my water bottle. You can also do this with oranges! Get crazy add cucumbers and oranges. Makes for a refreshing water!

Omega 3 Fatty Acids

The essential fatty acids found in fish oil and cod liver oil can reduce both allergic and inflammatory

response. Cod liver oil may be particularly beneficial because it also contains vitamin A, which enhances the immune system and soothes irritated mucous membranes. Take note that it is important that you do not consume too much vitamin A. Call your physician to speak with his nurse about how much vitamin A they recommend for you! Also, if you choose cod liver oil, get your vitamin D levels tested; it is possible to over-dose on vitamin D. If you so choose to try this technique, it is crucial you choose a quality fish oil. I recommend checking out Carlson's Cod Liver Oil.

Spring Cleaning

It is important to keep the pollen count in your house low. Tips in doing this is using a hepa certified vaccum cleaner; this will eliminate the pollen being blown back into the air. Shower at night to avoid transferring pollen to your pillow and sheets. Leave shoes in the garage or by the door. Wash hands regularly. Try using an air purifier for a peaceful rest. Also, keep the pets bathed regularly and don't allow up on the sitting areas!

Hot Liquids

This is going to relieve congestion. Try green tea with a tablespoon of local honey! A great way to get antioxidants as well! Any hot tea is going to be very soothing.

Light Exercise

The last thing you want to do after going through a box of tissues in a day is exercising I am sure of it. However, it is important that you know light exercising can increase your respiratory system during this time of congestion and runny nose. Your immune system is weak, so do not over-work yourself. Try brisk walking in the morning while the grass is still covered in dew.

Here are my suggestions in aiding those suffering from the spring allergens in the air! Happy Spring and let me know if you find more remedies in relieving your allergy symptoms!

Sources: Trivita, Dr. Mercola

Nopalea Challenge: Day 10

2010-04-03T10:31:00.000-07:00

Hey, my family and friends! This superfruit has really made my life easier! Who all can stand life being a little easier? Man, it is SOOO exciting! So, this challenge lasted 10 days for me; it is up to you since you take 3-6 ounces a day. I took basically 3oz. for 10 days!

Sonoran Bloom Nopalea has made such a difference when I workout! My knees no longer hurt; I feel like I can go all day! It is soo refreshing to be able to run at the gym and not feel like I need to prop my knees up afterwards... finally, my mind won't beat up my body for not being able to keep up!

Also, Sonoran Bloom has improved my skin! I feel so great! Clear skin is always exciting! I used to get headaches on a weekly basis... after a month on Nopalea... no headaches for me! I will stay on Sonoran Bloom for life!

If you have any kind of inflammation in your body, Sonoran Bloom can really make a difference! If you are interested in experiencing wellness, you can visit www.sonoranbloom.com/13380527 or e-mail me @ kelkins@elkinsgroup.com! Look forward to hearing your success story!

Recipe: Tom Kha Gai (Coconut Chicken Soup)

2010-03-24T18:48:00.000-07:00

You don't have to be able to pronounce this to make it! Actually, it is easier to make then pronounce! Ha! This is such a flavorful soup, and it is different! A great different! So, light some candles because this tastes so so exquisite!

Tom Kha Gai

Yields 10 Servings

Ingredients:

Amount	Ingredient description
2 tbsp	Lemon grass puree
3 each	Ginger root
2 quarts	White chicken stock
1 lb	Chicken breast
8 oz	Straw mushrooms
2 tsp	Salt
6 tbsp	Fresh lime juice
6 tbsp	Fish sauce
1 tbsp	Granulated sugar
6 cups	Fat-free Coconut milk
6 each	Red bird eye chilis

Methods Of Preparation:

• There are many ways you can steam chicken, but I do that first in in a large stock pot with strainer.

• While chicken is cooking, peel ginger, small dice chilis, quarter mushrooms, and measure out ingredients.

• Pull the chicken out and let cool on cutting board.

• In a large stock pot, add stock and simmer for 20 minutes.

• Add other ingredients except chilies and coconut milk and simmer for 10 minutes.

• Small dice the cooled chicken breasts and add to the soup.

• Add chilies and coconut milk and serve.

Hint: When buying stock, refer to the post, All You Need To Know About Stock!

Hint: Steam chicken about 3/4 of the way. You want to finish it in the soup simmering process.

Hint; Red bird eye chilis are a little hard to find. Just use a really hot pepper. It brings a kick not fire. I promise! The coconut milk really tones it down.

Hint: You can use button mushrooms for a cheaper mushroom option.

Hint: A great garnish for the soup is cilantro.

Nopalea Challenge: Day 5

2010-03-23T15:33:00.000-07:00

Never in 5 days have I ever wanted to make a commitment to something or even someone! Good things are suppose to take time?... Or so I thought!

I have come to find that Nopalea can be extremely, tremendously helpful to women who suffer from the severest of menstrual symptoms! The discomfort that comes with nature's gift can sometime be enabling. Never would I have thought it would be helpful for this, but it addresses the inflammation in our body! I never put menstrual cycles in the category of inflammation, but it is!

There is a normal inflammatory response during the cycle: estrogen and progesterone build up during the cycle, arachidonic acid. This is stored with the uterine muscles. This acid is a precursor to a lot of inflammation. So an inflammatory diet including red meats, chicken, egg yolks, and some oils can increase the cramping! Our recommended daily intake of carbohydrates should account for 60% of our daily intake. Limiting the amount of these proteins could help!

And all the women screamed Hallelujah! Nopalea just made our lives easier and allowing us to be productive all the days of the month not just 28 or 29!

Nopalea Challenge: Day 3

2010-03-23T15:22:00.000-07:00

I have been calculating my feelings/symptoms while taking the Nopalea Challenge!

I have really been working out much harder than usual lately, taking it more serious perhaps. An obstacle that was slowing me down was how long my knees would need to recover after a moderate workout. Now, I do work to build my muscles around the knee cap due to a lack of cartilage. This is something that always been an issue for years! After 3 days on the Nopalea, I am able to kick my workout regime a notch! No soreness at all in my knees! They bring me absolutely no discomfort! It is so amazing!

I am even able to run outside on the pavement! This is something in the past would literally make me cringe at the thought of running outside! Just because, the pain is really intensified rather than running on a tread mill.

So far, I am loving the effects Nopalea is having in my life!

Nopalea Challenge: Day 1

2010-03-16T09:54:00.000-07:00

So, if the title is a little confusing, start by reading the post titled, Nopalea: World's Only Inflammation Supplement! Now, I have decided to take the Nopalea Challenge, and update my followers with my own personal testimonial on how it effects me. There is 4 steps that is required in this challenge.

• Step 1- Complete the "Loading Dose"- The loading dose consists of taking 3-6oz. of the chilled Nopalea each day until the bottle is finished.

• Step 2- Fill the Nopalea Challenge Form- This form has a few health questions concerning the feelings/symptoms you have prior to and after taking Nopalea.

• Step 3- Read The Secret Killer Report- This is an informational brochure that explains how and why chronic inflammation is an underlying cause of all kinds of diseases and infections that can come upon us even if we are eating better and exercising often. It gives you answers and let's you know what you can do to fight the fact that, we live in a toxic world.

• Step 4- Share your story! TriVita is confident that this will aid in the recovery from so many illnesses that America fights everyday that you won't be able to hold in your excitement with natural healing you receive from this amazing liquid. Tell TriVita about your results, and receive a $25 gift card for sharing! Also, you can get a $25 gift card for every person that you recommend it to! It's so rewarding!

I will complete this challenge, and I will document every step of the way! Stay tuned for my amazing results with the Nopalea Challenge! If you would like to join me or find out more you can by visiting SonoranBloom.com/13380527.

My feelings/symptoms before consuming this supplement liquid is sore knees from anything more than walking. This has gone on for roughly five years due to lack of cartlidge in my knee caps; relief from the this pain would definitely be a God sent! Also, I have sort of weak wrists. I developed arthritis sacs in my wrists a few years when I began volunteering at a therapeutic horse ranch. These symptoms are feelings I have become accustomed too, so I will keep you updated on my relief of the pain.

Nopalea: World's Only Inflammatory Supplement

2010-03-16T08:50:00.000-07:00

To My Readers,

I am all about bringing you the best knowledge I can find that I see can benefit you or has personally helped me be healthier and stronger! I just have one question for YOU! If there was a cure for every illness or sickness that is caused by inflammation, would you want it? Without further ado, I bring you the world's only inflammatory supplement!

• Antioxidant Betalains

What they are

Betalains are the pigments that give the Nopal cactus fruit its vibrant pink color. But that’s just the beginning. They’re also natural antioxidants—and they’re only found in a few of the world’s plants.

The Nopal fruit isn’t just included in this small group of special plants, it actually leads the group by containing one of the highest amounts of betalains in all of nature.

How they heal

When you drink Nopalea, you take these betalains into your system, where they begin to restore your vitality on a cellular level. By helping the body reduce the toxins surrounding your cells and enabling essential nutrients to reach each cell, the betalains in Nopalea can reduce the inflammation in your body that leads to disease.

Scientific research shows that betalains help to:

Reduces the risk of blood clots—betalains protect the thin lining of your blood vessels; this helps reduce the inflammation that makes your blood sticky and leads to clots.¹
Reduces bad cholesterol—betalains strongly reduce oxidized LDL cholesterol.²
Protects cells from toxins—betalains protect many types of cells, especially brain cells, from toxins known to trigger tumors.³
Protects your liver—betalains provide significant protection from toxins that directly affect your liver.⁴

• Health Benefits

The power of betalains

Harnessing the power of betalains, a rare and potent class of antioxidants that flourish in the Nopal cactus, Nopalea delivers scientifically proven health benefits.

Detoxify your body

Every day, we’re exposed to toxins in our air, water and food—and even toxins created by our own bodies. Nopalea combines its betalains with other anti-toxic ingredients to combat these poisons where they strike us first: right inside the trillions of cells in our bodies.

By increasing the activity of CYP-2E1, a special enzyme that neutralizes daily toxins, Nopalea protects your cells and vital organs—especially your liver—against the carcinogens, hormone disruptors, respiratory toxins, developmental toxins and neurotoxins that are responsible for one-quarter of all the world’s diseases.

Reduce inflammation

When toxins assault your system—or when injury or infection strikes—your body responds with a complex biological process commonly referred to as inflammation. If this inflammation goes unchecked, it can lead to a wide variety of disorders, from stroke to arthritis to heart disease.

Nopalea specifically targets signs of inflammation in your body and reduces them quickly.¹ Its betalains and other anti-inflammatory ingredients work directly on the fluid surrounding your cells. There, they draw off the toxins and excess water to reduce inflammation and rebalance the cellular environment.

Protect against premature aging

Your skin is a miraculous covering that protects you from harm. Pollution, toxins, radiation and other potentially damaging influences are kept out of your body by your skin; vital organs are protected inside. One of the first signs of aging is thin, sagging, withered skin that is easily damaged.

Nopalea rushes to these damaged areas to shore up your protective layer. The betalains in Nopalea fill in the gaps of your cells (including the cells in your skin) and return them to the firm, robust nature of young cells — at any age. By providing a healthy environment for the cell, betalains keep it from withering.

More health benefits

Want even more reasons to drink Nopalea? Scientific research shows that Nopalea also helps the body to:

Increase energy
Boost the immune system
Protect against fluid retention
Neutralize free radicals

Drink it and thrive.

• Sonoran Harvested

Low-impact harvesting

Using sustainable wildcrafting techniques learned from native Sonoran ancestors, Nopalea takes only what’s needed from the extraordinary Nopal cactus. We leave most of the fruit on the plant to nourish the desert animals and ensure an abundant crop for future harvests. It’s our way of giving back, respecting the cycle of life and celebrating the harvest season.

High-impact wellness

Immediately after harvesting, we transport the Nopal fruits to our state-of-the-art processing plant, where they’re juiced to a puree and blended with other all-natural ingredients to create a deliciously unique concentrated wellness drink. Using aseptic, sterile bottling techniques, we preserve the fruits’ purity and freshness—and we ensure the potency of its powerful antioxidant betalains.

• Research & Science

The Nopal cactus has been called a superfruit. That’s because its powerfulantioxidant betalains have been known to boost the health and well-being of all who drink in its powers.

But don’t just take our word for it. See what the scientific research community has to say.

Anti-Toxin activity

“Cactus (Opuntia ficus-indica) protects against oxidative damage induced by the mycotoxin zearalenone in Balb/C mice.” (Food Chem Toxicol. 2008 May;46(5):1817-24.)
“Opuntia ficus indica extract protects against chlorpyrifos-induced damage on mice liver.” (Food Chem Toxicol. 2008 Feb;46(2):797-802.)
“Opuntia ficus indica (L.) Mill. fruit juice protects liver from carbon tetrachloride-induced injury.” (Phytother Res. 2005 Sep;19(9):796-800.)

Anti-Inflammatory

“An anti-inflammatory principle from cactus.” (Fitoterapia. 2001 Mar;72(3):288-90)
“Antioxidant betalains from cactus pear (Opuntia ficus-indica) inhibit endothelial ICAM-1 expression.” (Gentile C, Tesoriere L, Allegra M, Livrea MA, D’Alessio P. Ann N Y Acad Sci. 2004 Dec;1028:481-6.)
“Effect of Opuntia ficus indica on symptoms of the alcohol hangover.” (Wiese J, McPherson S, Odden MC, Shlipak MG. Arch Intern Med. 2004 Jun 28;164(12):1334-40.)

Immune System Boost

“Betalains a betacyanin pigment purified from fruits of Opuntia ficus-indica induces apoptosis in human chronic myeloid leukemia Cell line-K562.” (Phytomedicine. 2007 Nov;14(11):739-46.)
“Antioxidant betalains from cactus pear (Opuntia ficus-indica) inhibit endothelial ICAM-1 expression.” (Ann N Y Acad Sci. 2004 Dec;1028:481-6.)
“Modulation of intracellular calcium concentrations and T cell activation by prickly pear polyphenols.” (Mol Cell Biochem. 2004 May;260(1-2):103-10.)

Brain Protection

“Inhibition of nitric oxide synthase expression in activated microglia and peroxynitrite scavenging activity by Opuntia ficus indica var. saboten.” (Phytother Res. 2006 Sep;20(9):742-7.)
“Interventions for protecting against or treating alcohol hangover: systematic review of randomised controlled trials.” BMJ. 2005 Dec 24;331(7531):1515-8.)
“Opuntia ficus-indica attenuates neuronal injury in in-vitro and in vivo models of cerebral ischemia.” (J Ethnopharmacol. 2006 Mar 8;104(1-2):257-62.)
“Effect of Opuntia ficus indica on symptoms of the alcohol hangover.” (Arch Intern Med. 2004 Jun 28;164(12):1334-40.)
“Neuroprotective effects of antioxidative flavonoids, quercetin, (+)-dihydroquercetin and quercetin 3-methyl ether, isolated from Opuntia ficus-indica var. saboten.” (Brain Res. 2003 Mar 7;965(1-2):130-6.)

• Ingredients

SUPPLEMENTAL FACTS

Serving Size 2 tbsp (1 fl oz) (30 mL)
Servings per Container 32

Amount per Serving

%Daily Value*

Calories	11	0%
Calories from Fat	0	0%
Total Fat	<1>	0%
Cholesterol	0 g	0%
Sodium	.76 mg	0%
Total Carbohydrate	2.84 g	1%
Dietary Fiber	.32 g	0%
Sugars	2 g	0%
Protein	88 mg	0%
Vitamin C	2.5 mg	4%
Calcium	5.6 mg	0%
Iron	.1 mg	1%

Proprietary blend (Nopalea)	Total 907.15 g	†

Water (filtered), Opuntia concentrate (nopal concentrate), Agave Nectar, Grape Seed extract (vitis vinifera), Raspberry extract (rubus idaeus), Strawberry extract (fragaria chiloensis), Cranberry extract (vaccinium macrocarpon), Apple extract (malus omestica), Apricot extract (prunus armeniaca), Mango extract (mangifera indica) fruit, Orange concentrate (citrus aurantium) juice, Papaya concentrate (carica papaya fruit with papain), Tomato concentrate (lycopersicon esculentum) fruit, Kiwi concentrate (actinidia chinensis), Guava (psidium guajava powder), Lemon concentrate (citrus lionum juice), Opuntia concentrate (nopal concentrate) powder, Peach concentrate (prunus persica) juice, Pomegranate extract (punica granatum with ellagic acid and punocaligans), Green Tea extract (camellia sinensis), Beet (beta vulgaris) juice, Bilberry concentrate (vaccinium myrtillus), Acerola cherry extract (malphigia glabra), Amylase, Cellulase, Hemicellulase, Proteases [bromelain from pineapple (ananas comosus) and papain (carica papaya) from papaya, lipase, phytase], Stevia extract (stevia rebaudiana) leaf, Guar gum, Maltodextrin, Natural flavor, Cherry powder, Xanthum gum.

* Percent Daily Values are based on a 2,000 calorie diet.

† Daily Value not establised.

• Secret Killer

To view this brochure on the reasons inflammation effects us all visit The Secret Killer.

If you would like to order Sonoran Bloom Nopalea or have further questions, you can do so by visiting SonoranBloom.com/13380527

Getting Fit: Series 2

2010-03-15T13:48:00.000-07:00

Now, let's begin addressing the exercises that will achieve maximum results and target the prime areas we collect body fat!

6. Squat

The proper way to squat is holding a dumbbell in each hand, stand with your feet hip-width apart, legs straight but not locked, chest lifted, and abs contracted. Keep the body weight toward the heels to sit back and down by lowering the thighs to as a parallel position as possible, and knees aligned with ankles. Straighten legs back up facing forward.

Strengthens: butocks, quadriceps, and hamstrings.

7. Bent-Over Lat Row

Stand with feet hip-width apart and hold a dumbbell in each hand, arms by sides. Bend knees and flex forward from hips at about 90 degrees. Let arms hang in line with shoulders, palms facing in. Contract abs to support bacl. Draw shoulder blades down and together; maintaining body position, bend elbows up and in toward waist until upper arms are in line with torso and forearms are perpendicular to ground, knuckles pointing down. Slowly straighten arms to starting position without changing torso position.

Strengthens: middle back, rear shoulders, and biceps

8. Triceps Kickback

Hold a dumbbell in your right hand and stand to the right of the long side of a bench, feet hip-width apart or in a staggered stance. Flex forward at hips at about 90 degrees, and pace left hand on bench for support. Keeping torso stationary, bend right elbow so upper arm is parallel to ground and forearm is perpendicular to ground, palm facing in. Position elbow close to waist and contract abs. Keeping upper arm still, use triceps to straighten arm behind you until end of dumbbell points down. Slowly bend elbow to return perpendicular position.

Strengthens: triceps

9. Crunch

Lie on your back with knees bent and feet flat on mat, hip-width apart. Place hands behind head, thumbs behind behind ears, fingers unclasped. Hold elbows out to the sides. Contracting abs, draw hips, and lower ribs together, keeping buttocks relaxed. Without pulling on neck or drawing elbows in, curl up and forward, keeping head and neck relaxed as shoulder blades lift off mat. Hold, then slowly lower back down.

Strengthens: abdominals

10. Dumbbell Bench Fly

Lie face-up on the bench, knees bent and feet on edge. Hold a dumbbell in each hand, arms extended above mid-chest, in a slight arc, lower elbows down and out to the side until they are even with or slightly below shoulders. Press dumbbells up and in to starting position, without letting them touch or allowing shoulder blades to rise off the bench.

Strengthens: chest and front shoulders

This is what you need to know to get started on your summer workouts! Happy exercising everyone! I definitely get more serious about exercising in the summer; because, let's face it, no one wants to feel uncomfortable when bathing suit season rolls around! Now, we don't have to! Get your fitness on! You know you will feel so much more confident and energized! If you have those days where ya just don't wana.... Call me up! We're doing this together, my friend!

Getting Fit: Series 1

2010-03-15T12:56:00.000-07:00

Summer is just around the corner, and the last thing I want is one more summer feeling like I could have done more to be toned and in shape! So, I have compiled what I think is what will set you up for success! Some of us think we know what we got to do when hitting the gym; others are intimidated by the gym... All the machines, body builders, and it's all too overwhelming! For those who already have the confidence and those who may need a little help, this guide to exercising are tips you will find helpful for the rest of your fit days!

First, how do you approach your workout?! Here are 10 easy steps for approach & exercising correctly!

1. Getting Married To Your Routine

If you do the same routine over and over, your muscles will simple adapt; you're likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers. However, if you challenge your muscles from a variety of angles by adding and/or alternating moves periodically, you'll get significantly more fibers in the act and develop more tone and strength.

What would this look like in putting to practice? Adding 2 or 3 additional exercises, trying new angles/equipment, add more reps, and ultimately, you want to re-evaluate your routine every 6 weeks.

2. Performing Your Reps Too Quickly

If you zoom through your reps when strength training, you'll be using momentum instead of muscle power. You won't get the same stimulus for muscle building, and you won't burn as many calories. You'll also be more susceptible to exercising injuries.

How can you fix this? A good rule of thumb is to take 6 seconds for each repetition. Two seconds to lift and 4 seconds to lower the weight, you need to slow down even more on this phase in order to give your muscles a sufficient challenge!

3. Exercising Too Hard, Too Often

If you don't rest enough between strenuous cardio and strength workouts, you will hinder your progress and may lose what you've gained. You are also likely to burn out on exercising in the long run. Always leave wanting to do more and feeling refreshed!

How do you do this? Keeping your muscles fresh will keep you motivated. Alternating keeps it exciting; this reigns true in more than just your workouts! Go all-out twice a week! Other days you exercise, focus on maintaining your self! The more intensely you train, the more time needed for recovery! You shouldn't exercise the same muscles repeatedly except for the abs!

4. Too Focused On Your Cardio

If you want to see results, mix it up! Get crazy! Try new things! This is a great way to unleash the adventurous side. Whatever this means to you! If that means taking a 10 mile bike ride on a new trail, go for it! If this means running on a different street in your neighborhood, go for it! Always want to keep your body guessing! Just like working too hard, the same ole same ole can be just as damaging to you achieving a successful workout! Whatever you do, you want to feel somewhat winded and feel your heart pound!

If this is really a challenge for you then only do it 1/2 the times you workout. Start out slow with this new idea. If you run on the treadmill, try increasing speed for a few minutes or try using the incline and jogging for less time.

5. Lifting The Wrong Amount Of Weight

If lifting weights that are too light, you won't see improvements in strength, tone, or bone density. If you lift weights that are too heavy, you'll compromise proper form, increasing your risk of injury. You end up cheating the targeted muscle because your other body's muscles are having to compensate.

What to do? The most significant strength building amount is 4-6 repetitions per set; for more moderate strength building, perform 8-12 repetitions per set. Choosing weights heavy enough that your struggle on the final few, but not so heavy that your form falls apart. If after a few sets of bicep curls, you can do a few more. Next time, add 5 to 10 lbs. to the weight. You may drop fewer reps, but you are sculpting and seeing results! Not to worry, it takes a long time to be a muscle man, so I promise you won't look like you're training to be the incredible hulk!

This is 1-5 on achieving overall better results on this summer's workouts! Stay tuned for 6-11!

Food Inc. The Movie

2010-03-11T13:57:00.000-08:00

Are you all for positive change?

Are you willing to take the plunge in educating yourself so you make better eating habits?

You need to at least be on the fence to watch this! This is such an incredible movie! It is so educational and is nothing like you've seen before! You may think, oh Kayla that sounds awfully extreme?! My response, No not at all. This is information you deserve to know and thank goodness it is at a discount price! $10!

Why $10?

This is limited time offer! I found out about this through the Oprah show. She is an public influence that people either love or hate. Well, today you should like her; because, Amazon and Oprah have brought you this special offer! It is only $10 until tomorrow at midnight! So, hurry and order it! Order Food Inc. The Movie Now!!

What's The Big Deal?

What is my hype with this movie? I will tell you. This movie unveils the truth in the quality of foods that are available in the grocery stores. It is such pertinent information; it is so mind-blowing you will not be able to help remember all the amazing things! If you can't tell, I am ecstatic about this! Blog readers, this is going to change your life! Here is more information on this incredible documentary!

Food Inc.: Synopsis

This movie lifts the veil on our nation's food industry, exposing how our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. Food Inc. reveals surprising- and often shocking truths- about what we eat, how it's produced and who we have become as a nation. Rated PG

"EVERYONE SHOULD SEE" - Washington Post

Portion Distortion

2010-03-08T14:49:00.000-08:00

When choosing items to eat, do you wonder how much is too much? These days, everyone has their opinions on how to lose weight, find the perfect exercise, and the perfect outfit for your newly sculpted hawt body! I think what works is listening to your body. Being in tune with your body's natural cues will tell you what you need... sometimes professional help is needed to require this technique. It is just as important in listening to what your body needs as it is how much your body needs!

Lately, when I have been home alone, those satanic girl scout cookies have been calling my name! On occasion, I will eat 1 or 2. My body wants (not needs) cookies, but I have trained myself to eat what I need. So, when the situation presents itself, and I want a treat, I have the will power to say no more frequently. My self-control comes from a few years of eating mini meals. I eat smaller meals more frequently. My body is at optimum health when I do this. I think we all work a little differently; so, this may not be ideal for you.

I think we can really benefit greatly by eating smaller portion sizes. This gives opportunity to eat different items versus a large sum of one item. It also promotes a healthy habit of smaller portions.

Below are 7 categories that list proper food amounts along with an image. This is so that when you are eating, you can better control the portion size. Controlling the portion are going to do a several things for you!

1. For those looking to lose weight, it will keep portions under control.

2. If your body works best when you graze, this will increase your BMR (Baseline Metabolic Rate). BMR is a how fast the body burns calories.

3. If you are also eating 4 to 6 mini meals a day, this will increase your energy level.

4. If you are eating mini meals too, this increase your energy levels.

5. By getting in a habit of eating smaller portions, you are decreasing your appetite.

6. By practicing self-control, you are avoiding falling into emotional eating.

~Serving Sizes~

Vegetables:

• 1 potato = computer mouse

• 1 c. broccoli/carrots = baseball

• 1/2 c. mashed potatoes = light bulb

• 1 c. cooked vegetables = baseball

• 1 c. leafy greens = baseball

Dairy:

• 1 1/2 oz. hard cheese = 3 dice

• 1 c. yogurt = baseball

• 1/2 c. frozen yogurt = light bulb

• 1/2 c. ice cream = light bulb

Meats & Proteins:

• 3 oz. lean beef = deck of cards

• 1/2 c. beans = light bulb

• 3 oz. cooked fish = check book

• 2 tbsp. hummus = golf ball

• 1 oz. lunch meat = cd

• 1/2 c. tofu = cassette tape

• 1/4 c. nuts = golf ball

Grains:

• bagel = 6 oz. can of tuna

• biscuit = hockey puck

• slice of bread = cassette tape

• 1 c. cereal = baseball

• 1/2 c. grains = light bulb

• 1 c. pasta = baseball

• 1 c. popcorn = baseball

• 1/2 c. cooked rice = light bulb

• waffle/pancake = cd

Fruits:

• 1 c./med. apple = baseball

• banana = length of pencil

• 1/2 c. blueberries = light bulb

• 1 oz. dried fruit = golf ball

• 1/2 c. grapes = light bulb

• 1/4 c. raisins= golf ball

• 1 c. strawberries = baseball

Fats & Oils:

• 1 tbsp. butter/dressing/mayo/5 olives = poker chip

Sweets:

• 2 in. sq. brownie = dental floss

• slice of cake = deck of cards

• 1 oz. chocolate = dental floss

• 2 oz. cinnamon roll = hockey puck

• cookie = 2 poker chips

• muffin = hockey puck

• 1 c. pudding = baseball

Mixed Foods:

• bbq ribs = check book

• 1 c. soup/chili = baseball

• 3 oz. burger = deck of cards

• burrito = check book

• 3 oz. chicken parmesan = deck of cards

• 8 oz. pot pie = baseball

• 1 c. french fries = baseball

• sub/hero = check book

• 3 in. sq. lasagna = baseball

• slice of pizza = 2-$1 dollar bills

• 1 c. lo mein = baseball

• 1 c. macaroni cheese = baseball

• 4 oz. nachos = check book

• sandwich = 2 deck of cards

Recipe: Shrimp & Okra Gumbo

2010-03-05T07:52:00.000-08:00

Here in the NC, this winter has been everything but ordinary! It is amazing how much snow we have gotten! So, one more soup recipe just seems right! This one is a Johnson & Wales favorite! Not only is it world-renown chef chef approved but it is also a healthy recipe! Without further ado.....

Before Getting Started: I have some hints for you!

Hint 1: If you see that the onions still need to cook, and they will scorch from the small amount of oil in the pan. Add a little water.

Hint 2: When cooking the shrimp, I like to cook till the outside look done, but they are not fully cooked through. This allows them to finish in the soup and are guaranteed not to be over-cooked.

Hint 3: Gumbo file is a powder. You can find this on the baking aisle with all the other spices, dried herbs, and powders.

Hint 4: It is best to cook the brown rice yourself. So, below the recipe is a how you cook brown rice. The night before use brown rice in your meal... Make it mexican night and set aside the cups needed for this recipe! This is a great way to make sure the rest of the peppers are utilized as well.

Shrimp & Okra Gumbo

Amount of Servings: 16

Ingredients:

A/N Vegetable Oil

4 oz. Onions, Diced

4 oz. Celery, Diced

2 1/2 tsp. Garlic, Minced

2 lbs. Shrimp, Cleaned & Sliced

32 oz. Fish Stock

2 tsp. Paprika

2 tsp. Gumbo File

1/2 tsp. Cayenne

1 lb. Okra, Sliced

4 oz. Red Pepper, Diced

4 oz. Yellow Bell Pepper, Diced

4 oz. Tomato, Diced

1/2 tsp. Black Pepper, Ground

4 cups Brown Rice, Cooked

Method Of Preparation:

1. You will need to cook your rice first if you have limited amount of large pots.

2. In a large saute pan or pot, lightly coat with vegetable oil.

3. Over medium heat, saute onions, celery, and garlic until onions are translucent.

4. Add shrimp and cook until shrimp are no longer pink.

5. Stir in fish stock and remaining ingredients.

6. Allow to simmer for 45 minutes to allow the flavors to blend nicely.

How To Cook Brown Rice:

1. In a large pot, put 4 cups of water for every 1 cup of rice. Bring water to a boil. Adding a bit of salt will bring a faster boil.

2. Measure out your rice. In a strainer, let cold water run over it. You are removing the flour or talc. If your strainer has too bog of holes then sit in a large bowl. This is how the Chinese do it anyway. The rice will sink, and the rice coating will rise naturally.

3. Once water is at a boil, pour in rice. Stir once.

4. Over medium heat, the uncovered rice will continue to boil for 30 minutes or so.

5. After 30 minutes, the rice should be al dente. Strain in the sink for 10 seconds.

6. Sit back on the stove (not on the burner) and cover tightly. Let steam for 10 minutes.

7. Fluff with a fork then salt to taste. When putting in soups, I generally wouldn't salt.

World's Best Vitamin! B-12!

2010-02-27T10:26:00.000-08:00

Okay, so B-12 has earned that title from me by being my favorite vitamin. I think it is the coolest eva because of all the amazing things it does for us! God always amazes me with things like this, how our world has everything we could ever need or want! Then 10x's that because we are still discovering uses for it all! I love it. I love science. I love understanding they 'why' behind something. Here is why I as well as some other cool people think B-12 is soo amazing!

B-12..... History

• 1824- Dr. Combe records that a lack of vitamin B causes digestion problems.

• 1926- Dr. Minot & Dr. Murphy discover raw liver will restore red blood cells and help those deficient of vitamin B.

• 1948- British & U.S. discover vitamin B is in meats. Dr. West proves B-12 injections will benefit patients with pernicious anemia.

• 1955- Vitamin B-12 is synthesized.

• 1979- Dr. Libby theorizes that B-12 can be just as effective taken as a sublingual than injections.

• 1980- Dr. Libby creates a sublingual B-12 and clinical testing begins.

• 1984- Dr. Libby gets a patent for her sublingual B-12.

• 1985- Folic Acid & B-6 are added to the sublingual supplement and more clinical testing is done.

• 1999- TriVita's sublingual B-12, B-6, & Folic Acid are manufactured to Dr. Libby's specifications.

• 2008- TriVita now features a super sublingual B-12. Faster acting, longer-lasting, and more potent.

• 2010- More than a 11 million boxes have been sold of TriVita's sublingual B-12.

B-12..... Who should use it!

We are what we eat, and unfortunately it has its side effects. It is our body's of saying, you're doing a lousy job taking care of me. So, it begins as a subtle pain or irritation when something isn't working properly, but gradually progresses. Before we realize it, everything seems to be bothering us!

Common Complaints People Have:

• Weakness/Tiredness

• Bleeding Gums

• Depression

• Lack of Balance

• Memory loss

• Headache

• Confusion/Dementia

• Loss of Appetite

• Numbness/Tingling in hands or feet

Not to sound like a commercial, but if you are suffering from a few of the symptoms above, those are signs of a B-12 deficiency. Consult your physician.

B-12..... Facts

• As early as age 30, B-12 deficiency can lead to brain erosion.

• After the age 40, your ability to absorb B vitamins through food begins to diminish.

• Your brain needs vitamin B to work properly.

• Those deficient in vitamin B tend to age prematurely and become more susceptible to disease.

B-12..... What it does for you!

• Provides Sustainable Energy- no crashing

• Improves Memory

• Reduces Heart Disease Risk- prevents homocysteine which is linked to heart disease

• Alzheimer's Protection

• Relief from B-12 Anemia- common is vegetarians, vegans, and those who have had gastro bypass or suffer from pancreatic issues.

B-12..... How it's most effective!

Sublingual is a funny word, and if you aren't sure just what exactly it means, I'm sure you are very frustrated. Sublingual means you put it under your tongue. The reason this was such a discovery and is different from swallowing vitamins, the typical way. Dr. Libby used what

he knew about the large veins under our tongue. If you let the supplement dissolve underneath the tongue, the B vitamin absorbs right into the blood stream for fast acting relief of those common complaints/symptoms.

B-12..... Where you can get it!

There is only one way (to my knowledge) of how you can get quality B-12, all of it to be absorbed into your system, and not do injections from your doctor. TriVita has the best vitamin B you can get. Check out the link by clicking the word 'Trivita' to learn more or click on the picture.

B-12..... How it has helped me!

I am a fish eating vegetarian. My lifestyle leaves me quite defiencient in vitamin B. I began having migraines off & on for the last 3 months. It ended up being to the lack of vitamin B in my diet. A friend, health consultant for TriVita encouraged me to try it. It seemed expensive, and I was already taking vitamin B so I didn't need her vitamin B. I tried it anyway. Oh my goodness, what a difference.

If I woke up before 9am, I use to need a nap by 2pm. I was so sluggish; working out wasn't even an option. I had no energy. I take 1 or 2 depending on the schedule of my day. I take my first at noon or so, and I am able to keep going all day long! I love how I feel! I love that I am able to stay up late if I want. I am more productive, and it feels good! The energy is sustainable energy. It isn't like chugging a red bull; there is no crash. It's the best vitamin I have ever purchased!

B-12..... How I get it!

I order mine off the website, but it is super easy to call and order it, too! If you are interested in trying it, you can e-mail me. I will give you a code so that when they ask, you can tell them who referred you! My e-mail is kelkins@elkinsgroup.com

Sources: Trivita's Vita Journal

Growing Form of Child Abuse: Obesity

2010-02-24T16:47:00.000-08:00

The title may sound extreme, but looking at statistics alone, it should do a little more than raise the brow. Caretakers of children whether it be parents, grandparents, guardians and so on, must be educated on the biggest killers in the world, start with obesity. Let me must preface this at the beginning, I am not a parent; however, I am a provider for myself. In my pursuits of a healthy lifestyle, I cannot imagine how much more in tune/OCD I would be if I had a mini me running around. It is too early for me to be thinking like that for myself, but I think it is necessary for us to realize the severity of this obesity epidemic.

The thought of a starving child really saddens us. Its devastating. The thought of a obese kid is... fill in the blank. What do you think of when you see an obese child? Do you laugh? Do you shake your head at the parents or caretakers? It should devastate us at the thought of an obese child, too.

FACT:

• 200 people die a year to anorexia.

• 800 people die everyday due to obesity related illnesses.

There is no doubt there is a need for girls struggling with an eating disorder. A strong passion of mine is being an encouragement to those girls! I've been there; it was a life struggle for me as well. I gave the anorexia statistic to prove a point. We frown on the supermodels, we feel sad when we see children starving in third world countries, but we have neighbors, friends, and family members dying daily from over-feeding.

MeMe Roth, co-founder of N.A.A.O. (National Action Against Obesity) is a passionate activist geared towards saving America by making us thinner. She is all about making lifestyle changes, exercising, and eating the right amount of portions and types of foods. She is firm and

goes with the tough-love method thus the uproar with her in the media as "allergic to fat people".

Check out this Youtube video! MeMe Roth speaking on a specific case of an obese child whose life is now staged for hardship and pre-mature death. Child Obesity Child Abuse

FACTS: Government Study based on Children Ages 6-11

• 1971-1974: 4% overweight

• 1988-1994: 11% overweight

• 2003-2004: 19% overweight

Children who begin their life looking like the picture above deal with much more than losing weight. There is a lot of overcoming that has to take place for them to try to live a normal life. They are dependent on their caretakers just as they were when they were an infant. Obesity causes anyone to go back to the state they come into this world, fully dependent. If the beginning of their life was different, they wouldn't have to retract to full dependency.

Caretakers are the parental guidance and ultimately get the last say in what children do and what is available to a child. Just like you would do everything in your power to prevent starvation, you should prevent children from over-eating. You wouldn't think a guardian was fit if they starved a child? Do you think they're fit guardians if they over-feed their child? I say no.

It is only going to get fixed if each guardian takes responsibility for those they are in charge of and make health-conscience decisions. It begins at home! We are in a society where everyday is seen as a treat! We reward with food, plan events around feeding times, and eat emotionally. Treats are for holidays! Just like Madonna clearly points out, it's one day out of life! It would be, it would be so nice! So, let's find healthy recipes kids can try!

Healthy Kid-Friendly Recipes

Quick Breakfast: Yogurt Parfait

Breakfast: Oatmeal with a Twist

Afterschool Special: Smoothie

Easy Dinner: Turkey Tenderloin

Cooling Off: Homemade Popsicles

These are only a few of ideas. Getting children involved at the grocery store can be a creative way to get them trying new things. Let them pick one fruit or vegetable, they will try (don't have to like) and you will help them with an appropriate recipe. They are venturing out slowly! They are responsible for finding a unique food. It's an experiment. It's an adventure. It's a positive way to try new things! Getting children comfortable with food is a positive way to get them involved. You are less likely to be filling their plate with chicken and fries and justifying it by saying, it's all they will eat. I kindly disagree. I think it is all they will eat because it is all they are exposed to. Ultimately, kids are copycats. They will mimic your every move. Ending this child obesity starts with us. We are the example. We are the leaders. Where will you lead?

All You Need To Know About Stock!

2010-02-24T11:20:00.000-08:00

So, I didn't really know what stock was for until I went to culinary school. My mom makes a great chili and vegetable soup! She uses water to increase volume in her soups. Stock can add a lot of flavor that you wouldn't get otherwise. It can make a recipe so flavorful without adding salt and calories in general. At college, we always made our stock, naturally. However, looking at the stock's ingredients these days in the super market is crazy to me. They have added so much extra junk that is going to harm you more than help you. I want to help you make your money well spent at the grocery store.

Ways To Use Stock:

• Boiling pasta

• Poaching an egg

• Soups calling for water

• Sauces calling for water

Main Ingredients For Stock:

• Chicken Bones (if Chicken stock)

• Beef Bones (if Beef stock)

• Onions

• Celery

• Carrots

• Tomato Paste

• Herbs

Quality Stock Brands:

Medford Farms

In Oregon, there is a really cool farm that not only makes great stock with real ingredients such as celery, onion, carrot, tomato paste, and herbs. This farm also takes in troubled kids and let the m come to work in the farm. The non-profit program is called Kids & Critters Inc.

Organic Imagine

This brand has a really neat website! They will let you build recipes with their products, and they also have online coupons you can print out. Imagine understands the value of organic vegetables in their products.

Harris Teeter Organic

This is my favorite super market! I do so well with their double back and triple back coupon honorings. HT have a wide variety of all-natural and organic products; their new organic stock is one of them! This is totally different then just Harris Teeter brand.

Kitchen Basics

There website is very informational including the history of stock. This brand understands that they cannot consider themselves quality when they add artificial flavorings and bulking ingredients.

Rachael Ray

Ok, this one I'm pretty surprised about simply because Rachael Ray irritates me with throwing salami in this and that. Her stock is not organic, but it does not contain artificial flavorings and bulking agents.

So, why doesn't Progresso and Swanson make my list of quality brands?Progresso has added yeast and artificial flavorings. Swanson contains less than 2% of vegetables when vegetables are one of the main ingredients in a natural stock.

Hint: When you are reading labels in a grocery store, and you sometimes come across a label that is hard to read. Somehow the font is different, the color makes your eyes jump, and you get tired with the big words.... The company does this on purpose! They are hiding things from you. This is no mistake. They are marketing geniouses!

If you find a brand that is not on here, flip it over. Check the ingredients! If you find bulking agents such as wheat gluten, salt, milk and/or egg yolks, you are not holding a quality container of stock in your hands! Cage-free, Free-range, and Low sodium are all clues that this brand cares about their consumers! Read your labels my friends! I hope I have made your stock purchasing easier. Enjoy your grocery shop findings!

Fibromyalgia: Helped With A Better Diet

2010-02-22T21:20:00.000-08:00

So, I recently had a teeny, tiny fender bender while running an errand for my dad's company. Is was quite an hike and partially inconvenient. What could have been an exchange of phone numbers and asta la vista turned into a fiasco. At one point, she claimed she developed fibromyalgia due to the terrible, terrible accident. Considering the zero amount of damage; it was quite the fib. My lack of compassion for her grew to curiosity, what is this disease and how can you get it? Is this reversible by a change in health habits and exercise? Long story short, her claim for fibromyalgia didn't fly, and here is why.

How It Works: Fibromyalgia

Fibromyalgia is caused by a low level of serotonin in your blood. When serotonin is low, it increases pain sensitivity. Serotonin is a neurotransmitter that works to

calm, soothe, and reduce anxiety. Now, the body has its own endorphin painkillers, but if serotonin is low then substance P amplifies pain signals.

Causes: Fibromyalgia

This can be genetic in the sense you can be prone to it. It is common amongst those who lack physical activity and eat poorly. It also intensifies with one who is also struggling with depression. It is prevalent in women especially those who are experiencing menopause or just a loss of estrogen. Trauma to the central nervous system can also cause this disease.

What Doctor Mercola Says:

Studies have not been proven that foods will fix chronic diseases such as Fibromyalgia. These health tips can apply to all peoples fighting obesity, high blood pressure, high cholesterol and/or diabetes.

Suggestions For Those With Chronic Illness:

• Limit Sugar as Much as Possible- Insulin (sugar) increases pain levels. Grains are metabolized as sugar so limit intake of grains as well.

• Eat Fresh Foods- Foods containing additives work against you increasing

symptoms.

• Avoid Caffeine- Fibromyalgia's symptoms include fatigue, this means caffeine will prolong this symptom and increase tiredness in the long run.

• Try Avoiding Nightshade Vegetables- Tomatoes, Potatoes, and Eggplant

• Be Careful with Fats- Animal fats that contain omega-3 fats tend to aid in inflammation and pain.

• Use Yeast Sparingly- Yeast can contribute to yeast fungus which can contribute to pain.

• Avoid Pasteurized Dairy- This is easily digested by those struggling with this chronic illness. Especially organic grass-fed cow milk.

• Cut Down on Carbs- If you deal with chronic illness you have low adrenal functioning, lowering your carb intake can help avoid hyperglycemia.

• Avoid Aspartame- This artificial sweetener is found in sugar-free products and diet soda contains a chemical called excitotoxins. This activates neurons and increase pain sensitivity. Sugar-free foods are usually high in carbs (which convert to sugar) so try to avoid all together.

• Avoid Additives- Food additives increase pain sensitivity such as Monosodium Glutamate (MSG).

• Limit Junk Food- Junk food tears down your immune system, disrupts your sleep, and irritates your muscles. Junk food of course contributes to weight gain which increases the amount of pain.

You may not suffer from fibromyalgia, but you have to take care of yourself so you can avoid this horrible disease. Educating yourself is one of the best ways to be healthy! Stay healthy my friends!

Sources: Health.com, Mercola.com, WebMD.com, National Fibromyalgia Association

Recipe: Creamy Potato Soup

2010-02-18T13:45:00.000-08:00

This is a recipe I just throw together really so to post a recipe is a little difficult. I use the cooking process of how they teach us to make soups at Johnson & Wales and add my own flair. So, here is my personal recipe for potato soup! Enjoy!

Before Getting Started: I have some hints for you!

Hint #1: When using potatoes in your soup, get those on the stove while you prep other ingredients to be most time proficient!

Hint #2: Cut potatoes all one size. I personally cut them in half and then in half again. Just make sure they are all a similar size.

Hint #3: Start potatoes in cold water to cook evenly.

Hint #4: Buying quality stock is important! Using organic keeps your soup staying natural. There is so much junk in stocks and broths these days! Check the ingredients!

Stock Ingredients Should Be: Bones, Onions, Leeks, Carrots, Celery, and possibly Tomato Paste.

Ingredients:

• 5 lb. Bag of Yukon Gold Potatoes (must be this type)

• 1 tbsp. Extra Virgin Olive Oil

• 1 lg. Yellow Onion

• 16 0z. Celery

• 3 cloves Garlic

• 1 stick Butter, Unsalted

• 32 oz. Organic Vegetable Stock

• 16 oz. Heavy Cream

Method Of Preparation:

1. Wash, peel, and cut potatoes in quarters. Throw them in the pot with cold water.

2. Potatoes should boil for 20 minutes or until mushy.

3. While potatoes are boiling, set out heavy cream and stock so it doesn't go in the soup cold.

4. Peel celery to remove that fibrous outside and slice onions. Set Aside.

5. In a large saute pan, Put your 1 or 2 tbsp. of oil and heat to medium heat.

6. While sauteing, I like to use the garlic press and press 3 cloves into the onion and celery saute.

7. After onions are translucent, let cool for a couple minutes and then puree in processor. This works as a thickener and great for adding flavor when cooking for consumers who aren't a fan of vegetables will be dining with you!

8. Potatoes then need drained and put back in the stock pot. Add the butter (& turn your head).

9. After butter is pretty much melted, turn the heat to low/medium, mash potatoes, and add puree.

10. Slowly pour in stock and let the ingredients get warm. Let simmer for a few minutes. Then add the heavy cream. Then keep warm and serve!

I like to add a little sour cream to mine. We had grilled cheddar cheese whole wheat sandwiches with it last night. I suggest crackers with maybe a sprinkle of chives. Have fun with it! Let me know what you think!

Diabetes in America

2010-02-15T10:47:00.000-08:00

In this day and age, it's all about how fast can we get it! In America, I think it is careful to call ourselves a rushed society! Is this backfiring? I say, absolutely! I wanted to raise awareness to followers today about diabetes, how it's evolved, and what we can do to help reverse it.

This is so important because Diabetes is ranked #3 on America's 7 Most Deadly Diseases. Diabetes occurs when your body's cells become resistant to insulin that your body is producing. Your body then isn't getting the glucose it needs.

America's Most Deadly Diseases:

#1 Heart Disease

#2 Cancer

#3 Diabetes

#4 Obesity

#5 Muscular Degeneration

#6 Infertility

#7 Depression

How Do You Know If You Have Diabetes?

Many people can adjust to the side effects and have it for quite some time before being aware and getting treated. Symptoms include frequent bathroom trips, unquenchable thirst, weight loss, weakness and fatigue, tingling in hands and feet, blurred vision, and dry, itchy skin.

We expect to stay well if we opt for low-cal this and reduced-fat that, ask for seasonal vegetables for dinner, skip a meal (to lose temporarily weight), or even drink diet soda. (Don't get me started on diet drinks.) Perhaps, you are making healthier choices for you and your family. Those I just rattled off are not enough to keep you from avoiding these main causes of death. It all comes back to diet and exercise. I believe living life to the fullest. I want to be in optimal health so if you do too, please keep reading.

Glad you're still with me because I think that the above paragraph was probably a bit hard to hear. We as a whole are over-scheduled, have long commutes, and have no time for self or family. Hear are some of the ways we have created an unhealthy environment for one another.

8 Ways We've Made Ourselves Unhealthy:

• Elevators

• Escalators

• Telephones

• Snow-blowers/Leaf-blowers

• Cars/ Buses/ Trains

• Food Availability

• Fast Food

• Vending Machines

I am not saying, I have never used these in my life. I am just bringing awareness to how we do things quicker and more time-efficient! If there are healthier alternatives such as stairs... take them! While you're at it, walk on your toes up the stairs! Great calves here you come!

Statistics: Did You Know?

One in four Americans eat fast-food daily.

We set the example and pace for the next generation. This is why this is so important. It is easier to follow by example than to change the world. If we created a healthier living environment now, it will be much easier for future generations to take better care of themselves. How many times have you created a habit doing something your mother or father did? You do it because they did it.

As consumers we have the ability to change what is available is in our supermarkets. What you ask the manager for and what you buy most of will in return be what they carry more of. You have the power for change. Be the difference you wish to see in the world, my fellow friends!

Statistics: Did You Know?

50% of Americans' food dollars go to eating out.

The average American is 47 lbs. heavier than the average American 50 years ago.

(I think my butt gettin' big?!)

Aren't we all looking to reduce our costs overall in this economic time? Eating healthier and exercising more is cheaper in the long run!

Statistics: Did You Know?

74 million dollars goes to treating those with health issues due to smoking every year.

222 billion dollars goes to treating those with health issues due to obesity-related every year.

12.7 billion every year is dumped into fast food advertising.

Every year each American eats 47 burgers.

(I don't eat meat so someone is eating enough for me.)

1.1 billion every year is promoting vegetables.

Side note: If you were in the health care biz or fast food campaigning, why would you fix this when it generates so much money for your pockets?

Now, my point is your health is all you got even when you lose everything. Nobody is going to look out for you like you look out for yourself. So, do just that! I would like to say there is someone we can blame or sue, but it is really our own fault. Here is how you can better yourself and those that look up to you:

*By walking 30 minutes a day, you decrease your chances of diabetes by 30%.*

People who suffer with diabetes die younger by 13 years. There are many complications in their life like blindness and losing blood circulation that causes you to lose limbs. There are also a loss of kidney function, increase in gaul stones, liver failure, asthma, sleep deprivation, and leading to being dependent on medicare. This is not a road you want to travel if you can avoid it. Did you say your mom has it?

Statistics: Did You Know?

Adult Diabetes:

If you have no family-related people with it. our chances of getting it is 5-10%.

If you have a sibling with it, your chances of also having it increases to 30%.

If you have a twin with it, it increases your chances by 80%.

People who are diagnosed with diabetes typically have a high BMI (Body Mass Index). You can check your BMI by going to the Dept. of Health and Humane Services and putting a few things such as weight and measurements to calculate it. It will also tell you if it's high or normal.

The rushed society aftermath is taking a toll on the kids of America. There is now child diabetes which is the first ever!

Statistics: Did You Know?

Every hour a child watches tv, they consume an extra 160 calories.

By the time they graduate high school, they will have watched 19,000 hours of tv.

19,000hrs. x 160 cal. = 3,040,000 extra calories

This is what I would say is "rushed society aftermath". We are paving the way for the future of America to be a sick society full of disease. This is a scary statistic. It makes me want to jump out of my chair right now and do something. It starts with us one by one creating a better lifestyle for ourselves and our future and our kids' future.

What We Can Do To Help!

Individually:

• Breastfeeding for the first 6 months of a baby's life decreases their risk of obesity.

• Eating as a family or with others tends to keep you from over-eating.

• Eating colors is a healthy way to look at it.

• Take your child(s) to the store and let them get involved by picking one fruit/veggies they've never had before.

• Set limits- television time, junk food allowance

• Kids should play outside. Kids need physical activity.

Community:

• Walk when you can

• Get involved in local races and walks whether it be running the race or supporting someone who is.

• Visit your nearby parks more.

Business:

• Ask employers about adding a wellness program on insurance, giving rewards to healthy people.

• Ask for gyms at work especially large corporations or a discount to the local gym.

• Ask for healthier food options in the cafeteria or have workshops on reading labels to raise awareness.

Politics:

• Reduce junk food advertisements.

• Food stamps for healthier options.

• Insurance agencies creating wellness programs and rewarding healthy people.

• Increase the quality of public school foods that are available to the kids.

• In schools, create a mandatory class on nutrition education.

Diabetes is no laughing matter. We as a whole must improve our won quality of life so that others will follow. We have to take a stand for ourselves and others. You don't have to do much to stand out. You have the power for change, change for our future here in America. Be the difference!