• Don't Wait To Lose Weight!

• Resolution Solutions

• How To Live a Longer, Healthier Life

• The Key To a Healthy Immune System

    

Don't Wait to Lose Weight!

According to  Chef John Procacci, founder of Healthy Chef Creations, new dieters may be unfamiliar with how many calories they should consume when trying to lose weight. "The truth is that there are many complex formulas to determine a healthy caloric intake, accounting for various factors such as lean body mass, age and race. However, the simple calculation of 10 calories per pound of bodyweight per day is a good baseline (daily calories = 10 x bodyweight in pounds)."

Using this formula, a 150 pound woman, for example, would consume 1,500 calories per day (10 x 150 = 1,500). This should create a daily calorie deficit of approximately 500 calories which could lead to a loss of one pound of fat per week. (However, as with any diet, other factors may play into account with how active one is and other physical conditions such as diabetes & thyroid disease).

Chef John also offers this helpful hint for Optimal Weight Loss: "Set a Routine!"
Setting and sticking to a routine helps you to achieve optimal success in your weight loss endeavor.

A Suggested Routine:
 
6 AM – Wake up and drink 16 oz of water
6:15-6:45 AM – Start your day with a minimum of 30 minutes of cardio- exercise three times a week. E.g. running, walking, aerobics and/or Pilates-type stretching.
7 AM - Breakfast (whole grain foods, lean protein)
10 AM - Mid Morning Healthy Snack (raw fruit, nuts & seeds, live culture yogurt) 
12 PM - Lunch (salad, lean protein, whole grains/complex carbohydrates)
3 PM - Afternoon Healthy Snack (raw fruit and or vegetables, nuts & seeds, live culture yogurt)
6 PM - Dinner (vegetables, complex carbohydrates, lean protein)
After Dinner - Take a walk, do some yoga, something to help relax and let go of the stress of the day
8PM - If you need to have an evening snack limit it to a piece of raw fruit, a handful of nuts, raw vegetables, etc

Other tips to help you shed those pounds:

• Protein should consist of lean chicken, turkey, fish.  You can also substitute tofu, beans, etc.
• Be sure to drink lots of water throughout the day (6-8 8oz glasses is idea). 
• You can also add beverages like green tea. Avoid sweet juices. 
• NO SODA!  Soda offers absoultely no nutrtional value!!  So why drink it??
• Try to eat organic whenever possible (less toxins, easier on the body).  
• Though high in fat (but it's the good kind!) nut butters, like almond and peanut,  can be combined with fresh fruit (almond butter on a banana or apple is delicious) and makes a great breakfast,  lunch or snack! Sprinkle with cinnamon and it's a delicious sweet treat! 
• Another great protein rich meal packed with antioxidants: Greek Style yogurt (like Fage) which is high in protein, mix in a handful of walnuts, some blueberries (or any of your favorite berries or fruit) and enjoy! Or in place of the fruit try adding cinnamon - it is a nutritious seasoning (good for regulating blood sugar) and is delicious with the yogurt.
• Try to eat salmon and or sardines (Omega 3 rich) 2 - 3 times per week.

 Resolution Solutions!
 

by Andrea Chervenak

More than 70% of people make some kind of New Year’s resolution, but a very small number actually accomplish their goals. Here are some tips to help you to set realistic and attainable resolutions this year:

Give serious thought to what it is you want to change in your life. Some questions to reflect upon:

1.  Is the resolution to please others or to please yourself and improve life for YOU?
2.  Why do you want to accomplish this  goal now?
3.  Are you being realistic? Is this really something you can achieve?
4.  What specific steps would you have to take to achieve your resolution?

Once you decide what resolutions for change you want to make:

1) Write it down
2) Visualize the outcome and what life will be like when you achieve this 
3) Create a deadline
4 ) Have an action plan
5) Take action
6) Periodically review your progress
7) Try to stay motivated (pull up the picture in your mind of what it is going to feel like when you do accomplish your goal)
8) Don’t give up - you may encounter some obstacles along the way - that's ok, it will make the reward all the greater when you do achieve your goal!
9) No matter what happens choose to love and accept yourself. 
 

Need Some Resolution Suggestions?

• Look outward instead of inward by taking the focus off of yourself and by doing good for others.
• Spend more time doing and less time thinking about doing!
• Learn something new every day – read, discuss, research!
• Listen more than you talk.
• Try a new hobby or activity.
• Take a new approach to an old problem.
• Learn to accept praise, and also how to give it.

HOW TO LIVE A LONGER, HEALTHIER LIFE

by Andrea Chervenak

I don't think it will come as a surprise that a study published in the journal Public Library of Science Medicine (London found that people who did the following lived an average of 14 years longer than those who did not:

• Don't Smoke
• Eat Lots of Fruits and Vegetables
• Exercise Regularly
• Drink Alcohol in Moderation

The study included more than 20,000 people aged 45 to 79 years, from 1993 to 2006. Interestingly, the benefits of these behaviors were seen even when people were overweight and regardless of what social class they came from.

So what else can you do to not only live longer, but have an improved quality of life?
1.  Reduce Stress
We all know stress is bad for our physical and emotional well-being, and yet we often feel helpless to do anything about it.  Yet stress reduction can be easier than you think!  Our breath is a very useful tool for calming the body, and thereby reducing stress levels.  It is best to practice slow, deep, thoughtful breathing when you are not stressed, so when you are, it will come more naturally. Yoga, and meditation are great stress-busters that involve breathing, but here's a simple exercise to try that doesn't require much time or special effort:
 
Simply stand, sit, or lay so you feel comfortable.  Close your eyes for just as moment as you focus your attention to your body, become aware of your breathing...feel the energy that flows throughout your body.  Take a deep breath in through your nose, and as you do so be sure the breath is deep enough so that your abdominal area is expanding.  When you have taken the deepest breath possible, hold it for just a second or two, then slowly release the breath through the mouth.  Repeat until you feel relaxed and calm.  Adding visualization makes breathing even more powerful: as you take the deep breath in through the nose visualize peaceful, calm, healthy, powerful energy entering your body.  As you breath out see and feel all of the negativity, fear, doubt, stress leaving your body...dissipating into the air around you...leaving you feeling wonderful!

2.  Take a nap!

There is growing evidence that napping has health benefits, including being good for the heart. A study of 23,000 people in Greece showed a 37% reduction in heart attacks among people who napped at least three times a week for a minimum of 30 minutes. Dr. Robert Downey, chief of sleep medicine at Loma Linda University Medical Center in Southern California suggested to increase altertness you should probably nap for 20 to 30 minutes. After 30 to 40 minutes the brain goes into still deeper sleep and you can awaken more groggy than rested.

2.  Live with Gratitude & Keep Your Focus on the Positive
No doubt about it - life is filled with challenge, and it isn't always easy to feel grateful and be positive.  But if you are able to find a way to seek the blessings in every situation (they are always there if you look hard enough!) you will find yourself moving through difficult times more quickly, and better able to cope during.  An "attitude of gratitude" goes a long way to living a healthier, happier life! If you need inspiration to stay positive and be grateful, check out our line of organic cotton inspiration t-shirts, Wear Your Intention

3.  Ask yourself this question before you eat or drink anything: is this offering any nutritional value and is good for my body?  If the answer is no, then DON"T EAT/DRINK IT!!  We really are what we eat.  If you want your body to be healthy, full of energy, and last for a long while - you need to take care of it!

4. Live a life of purpose and passion.
 Many people spend a lifetime searching for the meaning and purpose to life. I can tell you from personal experience that when you take the focus from yourself, and instead look at life from the perspective as to what you can do to help others, your life becomes richer and fuller.  Where do you begin?  Start each day by asking God , "how can I serve you today?" Believe me, people in need, cirumstances in need of your expertise will present themselves to you.  

5.  Have Faith
Whatever your religious beliefs, having Faith is a choice we each have the power to make.  Faith is choosing to believe that everything will be ok.  That everything happens for a reason, and there is a purpose to all of life's experiences - the good and the bad.  That each day is filled with hope, and offers an opportunity to begin anew.  When you believe all things are possible, they are!

THE KEY TO A HEALTHY IMMUNE SYSTEM

by Andrea Chervenak

A healthy immune system is the key to good health. and the key to a strong, healthy immune system begins in the gut (digestive system). The gastrointestinal system is how nutrition is provided  to our bodies,as this is how the food we eat is  by broken down and from where we absorb the nutrients that feeds and maintains health of key organs such as the pancreas and liver.
 
How does the digestive system work? 
The digestive process  begins in the mouth, as we chew our food. It is then pushed by the muscles of the esophagus into the stomach, where gastric juices break down proteins and kill some of the bacteria. While not actually considered part of the GI tract (gastrointestinal system) the pancreas secrets enzymes to the stomach that helps to break down protein, fat and carbohydrates.  As food passes through the stomach it reaches the small intestine, which further breaks down the food.  (The gallbladder produces bile which aids the digestion of fat in the small intestines.)  Nutrients are absorbed from the small intestine  into the blood and carried throughout the body providing nutrition for cell growth and good health.  The large intestine breaks down any undigested food - the minerals and water are absorbed by the body, the rest is excreted, usually within 12-48 hours.  The length of time food sits in the large intestines depends on the amount of fiber you consume and how much exercise you get.

Another key factor in the digestive process involves bacteria, which plays a role in metabolizing and excreting compounds in the gut.  A good balance of good to bad bacteria plays a major role in the health of our immune system, as well as our overall health.  If you eat a healthy, balanced diet, consume live culture yogurt (this provides the good bacteria your intestinal tract needs), and are feeling good, your bacteria balance is probably just right.  But if you are or have taken antibiotics, which kills good bacteria along with the bad; if you don't eat a healthy, balanced diet; or have had health issues that have thrown your gut out of balance - you will likely benefit from taking a probiotic.  A good probiotic, which contains live (good) bacteria, can help to restore bacteria balance in the gut. 
 

Other keys to maintaining a health immune system:

• Get at least 7-8 hours of sleep...this is when your body does it's restoring and healing, and most people need this amount of sleep to be in optimum condition
• Washing your hands often is a great way to stop the spread of germs - it is suggested when you wash to rub your hands vigorously as you rinse...and to wash for approx. 30 seconds (the time it takes to sing the Happy Birthday song)
• Eat nutritious foods, like fresh fruits and vegetabless, especially those high in Vitamin C.
  Vitamin C rich fruits include berries, guava, blackcurrant, citrus fruits, kiwi, nectarines and peaches.  Veges include peppers, spring greens, brussel sprouts, broccoli and kale.
• Avoid unhealthy foods, particularly those high in sugar and overly processed foods
• Get adequate exercise.  Don't have time to exercise?  If you want to be healthy, find the time.  Do stretching exercises every morning. Walk as much as possible. No time for a cardio workout - try putting on your favorite CD and dance around the house!
• Limit alcohol intake and DON't SMOKE
• Avoid excessive sun exposure, though 15 minutes a day of sun 3-4 times a week is a great way to assist you body in producing Vitamin D. Recent research indicates that Vitamin D is important not only to the immune system, but to a healthy heart, and many other aspects of good health.
• Avoid exposure to pollutants and toxic chemicals.  Our bodies were made to filter toxins, but the sheer number of toxic chemicals and pollutants we are exposed to can be overwhelming to even the healthiest of bodies, not to mention to the health of our planet.  Fortunately today many companies are offering natural and organic choice in everything from personal grooming and cosmetic products to clothing, pest control, and home accessories.  Check out our Natural Health Resources list for some of these great companies.  As well as our library of articles about Reducing Toxic Exposure.