You’ve always heard we are what we eat…NOT TRUE… We are what we ABSORB!  Air, water and nutrients are all vital to our health and what we absorb, as well as how we maintain a proper level of fitness is key to a happy healthy life! Complete Total Health requires proper Nutrition, Fitness and a clean environment.

One of the most popular self proclaimed goals for everyone is to get fit, lose weight, eat healthier, and eliminate some ongoing bad habits we've formed over the years... Well, I must admit, I resolve to 'be healthier' everyday, but I don't always manage to maintain that attitude. However, I am going through some major life changes now (separation, moved to a new place, etc...) and have come to realize how stress truly does take a huge toll on the whole self, emotionally, physically and mentally.  My goal to 'get healthier' is somewhat of a unique challenge during this phase of my life. Since moving, my options for maintaining a proper fitness level have changed.  I had to come up with alternative resources for my workout routine and I've discovered lots of options that can be done at home. My favorite cardio and as research goes, one of the best cardio options available for so many reasons, is the rebounder. Yes, that's right--just like a mini-trampoline.  I sense the smirk...  It is quite a visual to imagine someone bouncing around on a trampoline and calling it a workout, but it's not what you think... You can create a work-out suitable for the avid gym 'rat' all the way down to a beginner's level and even senior bounding is a great way for the mature adult because it does not cause damage to joints, and it promotes bone density. If you prefer a guided workout, there is a huge array of videos on the market, including specifically focussed workouts for basic aerobic exercise  Yoga, Pilate's, kick boxing---you name it!  I purchased a Pilate's accelerator unit and I really enjoy the added resistance it offers when doing certain moves.   If structured videos aren't for you, try free weights and in an exercise ball to further benefit your workout. I enjoy tossing around a 6 lb medicine ball for core strengthening and muscle toning while watching a little TV. If being outdoors in your thing, the options are endless---biking, roller blading, deep water aerobics, even golf can be a decent exercise if you opt to walk the course and resist the imbibing. (Well, maybe one cold drink--other than plenty of water which is necessary--while walking the course wouldn't hurt.  Who knows, it might actually help your game!) 

For more information on Vollara visit:  http://www.myvollara.com/hazelberryweeblylink_new_window.

Lets get to health matters from the 'inside'...
The body’s need for water is second of importance only to the body’s need for oxygen. In fact, humans survive longer without food than water. Quality of water is just as important as quantity.  I have never had a problem with drinking enough water, so I knew the quality of water was what needed improving. After doing a great deal of research on the many health benefits of Alkaline / Ionized water also known as ‘Living Water’, and comparing several different brands available,  I decided that the Vollara 'Living Water' ionizer is the best and it is a better price than most on the market.  Before making my purchase I did extensive research on the different water ionizer systems available. There is so much controversy circulating about these systems, I wasn't sure if the benefits described were real.   However, I can tell you from experience, there’s definitely something to this water. First, 2 beautiful Ragdoll cats both choose the ionized water every time I test them with a bowl of both regular tap water compared to the alkaline ionized water. The type of bowl or placement is of no importance. I’ve even tried reverse osmosis water, bottled water and the alkaline ionized water is their choice every time. Cats have no reason to be biased about their water choice.  It is simply a natural instinct to drink the water that is best for them. 

Since using alkalized ionized water, I've discovered realized the many benefits of use for all levels of pH.  For instance:   

Strong Alkaline Water (pH 11.3-11.5) is a great way to clean fruits and vegetables.  Simply soak in the strong alkaline Living Water to remove oil-based or waxy coatings and pesticide residue.Soaking will increase the removal of dirt , grit and sand while revitalizing the fresh foods.  Using the strong alkaline water with meat, fish and poultry removes the proteins and fats that are the cause of bacterial growth and it's good to rinse these products to remove odor.   The strong alkaline water is also great for stain removal because the extra strength, absorption power will remove coffee, soy sauce and oil stains with ease.  Excellent for removing tough oil and grease stains from clothing and carpet.  It also aids in general kitchen and bathroom cleaning.  Good for cleaning oil and tough grime from stove tops, ovens and vents.  Great for removing stubborn toilet bowl stains or mineral stains on bath tubs and showers.   Using it in the Laundry reduces the amount of detergent required.  Just add a quart of strong alkaline water to the wash cycle and you'll see a difference.  

Alkaline Water between 8.5-9.5 pH when used to brew tea or coffee (used hot or cold) will extract the flavor and antioxidants without the strong bitter aftertaste due to tannins in the tea and will improve coffee aroma and color while preserving the naturally acidic taste.  This alkaline water is great to use to enhance the flavor of soups, sauces and boiled foods.  Use it for tenderizing meats by soaking meats in the alkaline ionized water for 0-30 minutes.  This pH level is the most beneficial for our bodies  and helps to maintain a pH balance, once we've reached the optimum balance.   

Mild Acidic Water with a pH level between 4.5-6.5 is great for washing your face because the astringent properties of acidic water are effective in toning and firming your skin.  Added to bath water will warm the body and keep skin beautiful and it will also keep your tub free of bathtub rings.  Mild acidic water is an excellent source for cooking.  Use it to boil pasta, cook beans, for washing fruits and vegetables containing anthocyanins (flavonoid pigments found in red/purplish fruits and vegetables) and its perfect to use to make batter for fried foods, to freeze foods and to boil eggs.  There is a variety of uses for cleaning when using the mild acidic water.

Strong Acidic Water pH 2.7 or less is great for external use.  Use it for first aid or scrapes, scratches and minor cuts.  Gargle with this pH level of acidic water if your throat feels sore or scratchy, but follow-up with an alkaline rinse.  Use instead of salt water in a neti pot or nasal irrigation tools to rinse out mucous.  Soak feet to help resolve fungal toenails and athletes foot.  Spray on cold sores, pimples and other skin irritations to speed healing.  Carry a small spray bottle to use as a hand or surface cleanser and clean toys, high chairs and other surfaces.  

There are so many benefits to have both ranges of this water, from Acidic to High pH that is impossible to explain.  You must experience it for yourself.  When you drink alkaline ionized water regularly, you are helping your body to truly hydrate itself as well as flush toxins and waste products. If trying to lose weight, you may get a boost because removing toxins helps the body to reach its optimum state and then it will begin to release stored fat. I truly believe that ionized, high pH water is necessary for good health.  It simply tastes better too!

(Fox News 7/28/2011)

Feel like a slug when it's time to go to the gym? Here are 10 foods that'll put some ants in your pants.  At one time or another, we’ve all had that feeling of barely being able to keep our eyes open on the way to the gym. This creates a serious problem as depressed energy levels result in a depressed training intensity, and consequently depressed results.  The primary role of your diet is to provide your body with sufficient energy-boosting nutrients. Unfortunately, when it comes to training many people look for the quick fix, which is often an instant energy boost loaded with refined sugars and caffeine.

Body transformation and sports nutrition expert Brian St. Pierre (CISSN, CSCS) has some ideas on health-conscious high-energy foods. Brian packed this top 10 list with unique foods to help keep your energy levels high, while keeping your body fat low.

Cold-water fatty fish include wild salmon, mackerel and herring. These fish are an excellent source of omega-3s, which provide a number of health benefits including decreased risk of heart disease and various cancers, decreased inflammation, and decreased body fat.  They’re also rich in complete protein, energy-boosting B-vitamins, magnesium, potassium, and are one of the few food sources of vitamin D.

Omega-3 eggs are full of healthy fats, energy-boosting B-vitamins and some vitamin D. They also provide a rich supply of brain-boosting choline, the precursor for the neurotransmitter acetylcholine, and are considered the ”perfect” protein because of their amino acid profile and high biological value. They are one of nature’s most nutrient-dense foods.

Tree nuts such as almonds, walnuts, pecans, and cashews are loaded with healthy fats (monounsaturates like in olive oil, as well as some omega 3s), fiber, protein, vitamins, minerals, and antioxidants. You can also consume these as nut butters, which are delicious and offer lots of variety as they can be spread over other fruits/vegetables or included in a smoothie for a perfect energy-boosting snack.

Seeds from sources like flax, chia and hemp provide a great supply of fiber, healthy fats (including omega-3s), vitamins, minerals, and antioxidants. Chia is an especially great choice, since it has a large amount of soluble fiber, which creates a viscous gel in your gastrointestinal tract. This keeps you full/satisfied for a long time and provides an energy time-release effect, stabilizing your blood sugar and keeping your energy levels even during intense training.

Old-fashioned oats are a quality source of complex carbohydrates, high in fiber, low on the glycemic index, and are also high in energy-boosting B-vitamins. This is not your instant oatmeal; old-fashioned oats are a more natural, unprocessed form of oat. Because they aren’t broken down to the extent that instant oats are, it takes longer for these oats to be processed within your body, providing a slower release of energy.

Quinoa, although technically a seed, is a super-grain that everyone should have as part of their diet. It is a complete protein, which is very rare for a plant food. It is also a high-quality complex carbohydrate high in fiber and iron, as well as calcium (necessary for proper muscle contraction), potassium and magnesium (necessary for proper hydration).

Fruits (especially apricots, bananas, cantaloupe, and kiwi) are high in potassium (an electrolyte that maintains normal nerve and muscle function), fructose for liver glycogen, ready-to-use sugars, fiber, and tons of vitamins, minerals and antioxidants. If you’re looking for a healthy, natural energy boost, consuming fruits throughout the day and within about an hour before you train will give you just that. You can also blend a banana, frozen berries, some nuts/seeds (from above), and Greek yogurt together for a great post-workout drink.

Water is the most overlooked “performance enhancing” supplement out there. As many as 75 percent of Americans are chronically dehydrated. Dehydration can limit your physical and mental capacity. Because water is paramount in cooling your body during times of increased heat/stress, as you attempt to ramp up your exercise intensity dehydration will cause limitations in thermal regulation, circulation and, ultimately, force production. The common recommendation is that the average, inactive person (not you) should consume at least six to eight ounces of water per day. In reality, you should probably be taking in about double that (on top of the water you take in from other foods). Start carrying a 16- to 20-ounce water bottle around with you during the day. Aim to refill it every three to four hours. You’ll be amazed at how much energy you get just from staying adequately hydrated. If you notice you’re making more frequent trips to the bathroom, don’t worry; as your body adapts to getting a constant supply of fluid, you’re lavatory frequency will return to more socially acceptable rates.

Caffeine can provide a quick boost to help get you through a training session when proper nutrition and hydration fails you (or when you fail it). Different teas such as white, green, oolong, and black can give you a small amount of caffeine, but they also contain the calming amino acid theanine, which has been shown to prevent the anxiety that large caffeine consumption can cause. This will ultimately help you create better attention and focus. The amount of caffeine per serving depends on the type of tea: white gives about 20 milligrams; green gives about 30 milligrams; oolong gives about 40 milligrams; and black gives about 50 milligrams. Coffee has the largest caffeine content. Caffeine has been shown to improve performance and decrease your perception of effort, allowing you to work harder longer. Coffee also contains large amounts of antioxidants, and may supply up to 70 percent of the total daily antioxidant intake of the average American. If you use coffee to give you a quick energy boost, be conscious of the time of day. Drinking coffee within eight hours of when you go to bed can cause some men to have trouble falling asleep and/or staying asleep. If you wake up in the middle of the night with your heart racing, you may have to find a less intense alternative, such as tea.

Studies suggest eating protein in the morning will keep your hunger at bay longer than eating a bagel or other carbs. One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients. It takes more for your body to digest protein, so you will burn more calories than you would eating a carb-heavy breakfast. If you have high cholesterol, check with your doctor about how many eggs you can eat per week.

Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of
phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Try taking
your tea hot, because it takes longer to drink, slowing your calorie intake and providing a soothing, mindful experience.

Hot peppers contain a flavorless compound called capsaicin. It's more
plentiful in spicy habaneros, but also occurs in jalapeños. This compound
appears to curb appetite and speed up the metabolism slightly, but only for a short time. Most likely hot peppers will not have a significant impact on weight loss. But, commonly people tend to eat less when their food is spicy.

Think of the typical toppings on your baked potato -- butter, sour cream,
maybe cheese and bacon bits. If you substitute a sweet potato, you might not want to try fat free, plain Greek yougurt instead of sour cream.  It tastes rich and thick and is delicious on a Sweet Potatoe. (Greek yougurt has the highest amount of protein compared to other yougurts) Baked sweet potatoes are so full of flavor, they require very
little embellishment. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.  I consider them a true 'super food'.

Like other fruits, berries are high in water and fiber, which can keep you
full longer. But they have another benefit -- they're very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants.

Re:Plenish is similar to the ever popular MonaVie only Re:Plenish is made from a 'grape' formulation instead of the Acai Berry in MonaVie. The ORAC (Oxygen Radical Absorption Capacity) for a serving of Re:Plenish is 3764 whereas it is only 1027 for an ounce of MonaVie (even doubled the ORAC level is only 2054 for MonaVie). Our bodies are constantly under attack from free radicals that form as a result of stress and poor diet. The body needs help from natural antioxidants which can be found in food sources, such as muscadine grapes, which are the key to the Re:Plenish formula. Re:Plenish provides a mixture of Muscadine, Syrah and Cabernet grape juices to maintain healthy circulation, nervous system function, along with the body's ability to eliminate free radicals. 

Visit: myvollara.com/hazelberry to learn more about Re:Plenish

What makes Greek yogurt a delicious tool for weight loss is its protein content. It has twice as much as other yogurts. It takes longer to digest protein, so you stay satisfied longer. The body burns more calories digesting protein than carbs. Non-fat, low-fat, and low-sugar types help keep you healthy and slim.

Brazil nuts are particularly healthy due to their high selenium content, which makes their protein content "complete". This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans (in the same way as proteins from animal products do).  Just three of them meet your daily requirement for the vital mineral selenium. Selenium provides antioxidant protection and can help fight against cancer, heart disease and promote a healthy thyroid.

Health Benefits of Walnuts

Written by Gloria Tsang, RD of HealthCastle.com
Published in Jun 2006; Updated in Mar 2011

(HealthCastle.com) Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.  Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids, in particular, alpha-linolenic acid ALA) that have been shown to lower LDL cholesterol. Walnuts, indeed, have significantly higher amounts of ALA omega 3 fatty acids compared to other nuts.

Health Benefits of Walnuts

More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.

FDA Approved Health Claim for Walnuts

In 2003, the FDA recognized the benefits of nuts and their role in heart disease prevention by approving a health claim for 7 kinds of nuts (almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts). These seven nuts were approved as they are the only kinds that contain less than 4 grams of saturated fats per 50 grams.

In response to a petition filed by the California Walnut Commission, the FDA further endorsed the health benefits of walnuts by approving the following health claim in March 2004.

"Supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease."

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you.

Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century. 

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source." 

Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. 

Lower Cholesterol - In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study. 

Some nuts contain rhizveritrol, the anti-inflammatory agent found in red wines and thought to be responsible for the "French paradox". Many scientists have pointed to the French consumption of red wine as one factor in the lower rate of heart disease despite their diets rich in cream sauces and buttery pastries. The fat in nuts is unsaturated, or the "good" fat and there is no cholesterol in these fats.

If you think almonds are just for satisfying your mid-afternoon munchies, you're in for a surprise! These tasty tidbits pack a nutritional punch, combining tons of essential nutrients in one very delicious package.

One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.

This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!

When you get right down to the details, it's no wonder so may people go nuts for almonds!

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

If you're pregnant, or thinking about it, almonds are a great source of the folic acid you need!

Almonds contain more magnesium than oatmeal or even spinach. Are you listening, Popeye?

Build strong bones and teeth with the phosphorus in almonds.

Want to see it all? We've got a complete list of all the nutrients in almonds.  

It may look like a humble nut, but almonds are an effective weapon in the battle against heart disease. In fact, you may decrease your risk by as much as 50 percent just by eating almonds five times a week!

A recent study showed that including almonds in a diet that’s already low in saturated fat and cholesterol helps knock your cholesterol down even more. And that lowers your risk for heart disease.

You’ve already heard that a low-fat diet and regular exercise are key to living a long and healthy life. Problem is, many people took that low-fat message to mean no-fat. And while too much fat certainly isn’t good for you, all fats are not created equal. Some are actually good for you. The American Heart Association has recently eased up on its recommendation that no more than 30 percent of our calories come from fat. They now say additional fat is okay, as long as it’s unsaturated – like the good fat found in almonds!

Other Almond Attributes

Almonds are rich in the vitamins and minerals that help build a healthy heart, especially vitamin E. And these little nutrient nuggets are cholesterol free. Since cholesterol is a major risk factor for heart disease, adding almonds to your diet is a great way to keep that risk under control.

For many women, the first sign of heart disease is a heart attack. But a diet low in saturated fat and cholesterol, and rich in the monounsaturated fat found in almonds can help reduce your risk for heart disease. And that means the only surprise is how easy it is!

Of all the newly discovered benefits of almonds, one of the most exciting is the potential they may have to reduce cancer risks. Many of the nutrients found in almonds are believed to have positive effects on several different types of cancer.

Dr. Paul Davis, Ph.D, of the University of California, Davis, has studied the potential effects of whole almonds on an array of colon cancer variables. Dr. Davis concluded that the monounsaturated fat in almonds may have a positive impact in the reduction of colon cancer.

Other research, conducted at Penn State, showed that the phytochemicals in almonds inhibited tumor cell growth. A one-ounce serving of almonds provides more than 35 percent of your Daily Value of vitamin E. Many studies suggest this powerful antioxidant may protect against prostate and cervical cancers.

The calcium found in almonds may lower risks of colon and rectal cancers. Almonds’ fiber content may also help protect against colon cancer. The folic acid in almonds may help reduce the risk of cervical cancers. Researchers in Finland have even linked almonds to a reduction in risk of lung cancers.

While there is still much to learn, the preliminary findings are very encouraging. The Almond Board of California is supporting research into the nutritional benefits of almonds, and nuts in general. We’re learning that nutrition may be one of our most powerful weapons against this deadly disease.

With all this great news about almonds how can you not make them a part of your daily diet! Eat some today!  

(Most of this article is taken from nutsforalmonds.com)

Identify What It Is You Really Need
• Nutrients tend to work together synergistically; more
than one is usually needed.
• Always take appropriate amounts in correct proportion
to one another.
• Most common nutrient needs are multi-vitamin,
multi-mineral, antioxidants, flora and enzymes.
Ensure That Your Supplementation is Really Supplying Your Body Nutrients
• Look for supplements in capsule form. Tablets oftenuse binding agents and have a protective coating which makes absorption difficult and may renderthem ineffective.
• Avoid supplements that boast big numbers and advertise large amounts (milligrams) of nutrients. Quality of nutrients, such as whole food vitamins, and plantenzymes, are more important than the number of milligrams.
• Look for supplements that ensure cellular delivery. If a nutrient cannot reach the affected or malnourished area, it’s practically worthless.
How Do I Choose a Vitamin Supplement?
• Look for 100% natural whole food vitamins.
How Do I Choose a Mineral Supplement?
• Look for Albion amino acid chelated minerals.  Albion Labs is
the only company that holds the patent on the amino acid chelation process.
How Do I Choose an Antioxidant Supplement?
• Look for an antioxidant that contains more than one nutrient, e.g. pine bark or grape seed extract, chelated antioxidant minerals and whole food
antioxidants.
• Look for an SOD Precursor System.
How Do I Choose a Probiotic Supplement?
Look for a high-quality stabilized probiotic that does the following:
• Contains at least eight different strains of good bacteria (ideal is 12).
• Includes Lactobacillus acidophilus, L. bulgaricus, L. brevis, L. lactis,
L reuteri and Bifidobacterium longum on the label.
• Displays whole food FOS on the label, e.g. Jerusalem Artichoke.
• Comes in capsule or powder rather than tablet form.
How Do I Choose an Enzyme Supplement?
Supplemental enzymes should:
• Be specifically created for oral consumption.
• Include all necessary vitamins, minerals and co-enzymes.
• Be supplied as plant-based food enzymes rather than animal enzymes.
• Include the full spectrum of enzymes necessary to break foods down completely.

Achieve the body you want in half the time with plan:one – online nutrition expert

Published April 19, 2011 | Health.com
(-Very informative article I wanted to share! -Hazel-)

If you're wondering why you're tired after a full night's sleep, or jittery 
even without a venti latte, the answer might be on your plate.

"Marginal nutritional deficiencies may make you feel 'under the weather,'"  says Elizabeth Somer, RD, author of Eat Your Way to Happiness. And eating too  much of the wrong things can have the same effect, she says. So if you haven't been functioning at 100 percent, try these foods to give your well-being a big boost.

Eat this to boost energy
Feel like every day is a slog? You may not  be getting enough iron. Add in the fact that you lose the mineral when you  menstruate, and you may feel groggy and fuzzy-headed even if you don't have a 
full-blown deficiency.

The remedy: Eat more red meats, fish, and poultry—the best  animal-based sources of iron. (Liver contains one of the highest amounts, too,  but steer clear if you're pregnant, since its high vitamin A content may be  dangerous to a developing baby.) Don't eat meat? Go for soybeans, lentils,  spinach, and fortified cereals. Iron isn't as easily absorbed by your body in  those forms, but adding vitamin C will help, so enjoy a glass of OJ with those cornflakes.

If you tend to have heavy periods, you're probably losing more iron than the average woman, so be extra sure you're eating plenty of iron-rich foods, adds  Carol Haggans, RD, scientific and health communications consultant with the National Institutes of Health (NIH).

Eat this to feel calm
You know that caffeine can put you on edge.  But here's another source of jitters: too many refined carbs—foods high in white flour (cookies, sugary cereals, white bread, etc.) and stripped of nutrients and fiber that normally keep your blood sugar stable.

"A big dose of refined carbs causes your blood sugar level to soar and an 
excessive amount of insulin to be secreted by the pancreas," says Alyse Levine, RD, nutrition advisor for Livestrong.com. You may be antsy as a result: think toe-tapping and/or an inability to focus. Then, the extra insulin will make your blood sugar plummet, Levine explains, leaving you feeling sluggish.

To help prevent those drastic spikes and drops in blood sugar, Levine says,  your meals and snacks should be based around lean protein,healthy fats, and  unrefined carbohydrates. That means loading up on brown rice, whole-grain bread  and pasta, whole oats, and, of course, fruits, veggies, and legumes.

Eat this to get sharp
So you misplaced your car keys. Again. A lack of omega-3 fatty acids and vitamin B12—both brain-boosting nutrients—could be to blame.

"Omega-3s are loaded with DHA, a type of fatty acid that helps promote well-functioning synapses," says Dr. Joseph Quinn, associate professor of neurology at Oregon Health and Science University in Portland.

Translation: It keeps neurons in your brain firing more effectively. A  lack of B12, meanwhile, has been linked with confusion, numbness, and fatigue.  Up to 15 percent of Americans could be low on B12, according to the NIH, in part because some people may have trouble absorbing the nutrient.

Get your brain back on track by chowing down on fatty, omega-3-rich fish like mackerel, trout, herring, tuna, and salmon. To get more B12, try fortified breakfast cereal (many have 100 percent of the recommended daily value), liver, cooked clams, yogurt, cheese, whole eggs, and ham, as well as fish like salmon and trout. If you're upping your intake of these foods and still feel disoriented, ask your doctor if you should consider having your B12 level tested, Haggans says.

Eat this to beat bloat
Yes, veggies and legumes are great for you.  But certain ones—like beans, broccoli, cabbage, and cauliflower—can produce lots  of
gas, leaving you with major bloat. (The jury's still out as to why, but their complex sugars may be difficult to digest.) Carbonated drinks can also increase bloat, both because they're bubbly and because their artificial sweeteners can be hard for your body to break down.

If your belly's feeling swollen, try halving the amount of bloat-boosting veggies you normally eat for a week to see if that helps. Don't cut them out completely, though, because they provide crucial nutrients, says Dr. Roshini Rajapaksa, Health's Medical Editor and a gastroenterologist and internist at the New York University Langone Medical Center/Tisch Hospital.

Ditch soda and seltzer, but keep drinking flat water, which helps relieve constipation—another cause of the big B. Taking probiotic supplements may help, too; talk to your doctor about which one might be right for you.

Eat this to curb cramps
It's normal to feel a little achy after a  tough workout, but cramps could mean you're low on electrolytes like potassium or magnesium, Haggans says. Potassium, for example, works with sodium to keep 
muscle contractions in check, so if you sweat it out, you may also have to deal with some pain in your calves or feet.

Your food Rx: While bananas are the most famous source of potassium,  you actually get twice as much of the mineral from a medium-size baked potato.  Prunes and orange juice have lots of it, too. As for magnesium, go for almonds and most other nuts, greens like spinach, and bran flakes and other unrefined  grains. Consuming calcium also helps; get it from low-fat milk, tofu, and dark, leafy greens like collards. Dehydration can cause cramps, too, so don't forget  to keep chugging H2O.

Rebounding is my favorite workout.  Read the article below written by Dr. Robert Young, PhD,  to discover some of the many benefits of rebounding.

On the Rebounder

There’s only one way I know of to guarantee that all 75 trillion cells in your body get the ideal workout all at once, and that’s rebounding.  Working out on a small, low trampoline applies weight and movement to every cell in the entire body, the most efficient way to become stronger, more flexible, healthier – and slimmer!  Cells expand and contract with the vertical (up-and-down) movement of bouncing on a rebounder.  The acceleration and the deceleration that come from bouncing create pressure changes within the body, and an increased amount of weight against the cell membranes, stimulating and strengthening them.  All the movement provides a kind of cellular massage, which increases circulation, opens blood vessels and breaks up blockages, improves drainage of the lymph, and strengthens the cell membrane.  You whole body, not just your muscles, gets toned, cleansed, and strengthened – on a cellular level, from the inside out.  That’s why both Shelley (his wife) and I do it every day.

Rebounding is the most convenient, metabolically effective, acid-removing from of exercise I know.  It strengthens the entire body, increases circulation, improves digestion and elimination, protects the heart, supports the endocrine system and adrenal glands, improves thyroid function, eases menstrual problems, strengthens muscles, improves bone density, releases stress, pumps the lymphatic system,promotes cell growth and repair, improves the immune system, fights disease processes, andreverses the symptoms of aging. What more could you ask for in a form of exercise?

How about:  Rebounding reduces body fat levels; firms legs, thighs, abdomens, arms, and hips; increases agility; improves balance, builds endurance; and increases energy levels.  It also improves your performance in an array of other athletic endeavors.  And all this it does without the stress of impact that attends so many other forms of exercise.  Rebounding stimulates the metabolism, burns calories effectively, and more important removes acids through the skin and elimination organs.  Rebounding fights obesity.

Rebounding is the best way I know to simultaneously reduce acidic body fat and firm body tissues with aerobic exercise.

On the rebounder, you bounce up and down against gravity.  Because you’re not landing on solid ground, there’s no trauma to the joints.  Working against the constant gravitational pressure, alternating weightlessness at the top of the bounce and double –gravity at the bottom, rebounding produces a pumping action that pulls acidic waste products out of the cells and forces oxygen and other nutrients from the bloodstream into them.  This provides a number of benefits; I’ll detail a few of the key ones here:

Rebounding is good for you heart.  You can, of course, attain your target your heart rate while rebounding.  The aerobic effect of rebounding often surpasses that of running.  (Explained in his book – The pH Miracle for Weight Loss).  Beyond that, rebounding strengthens your heart in two ways.  It improves the tone and quality of the muscle itself, and it increases the coordination of the muscle fibers as they drain blood out of the heart during each beat.  Rebounding can also lower cholesterol and triglyceride levels by removing excess acid, and lower blood pressure.  And it allows the heart to beat less often when at rest, meaning your heart is running easily and efficiently.  Regular rebounding, at least fifteen minutes five days a week, protects you against heart disease.

Rebounding is detoxifying.  The movement of rebounding stimulates the lymphatic system, helping it drain away the body’s metabolic wastes, ridding you of acidic toxins and other junk cast off by cells.  The lymphatic system does not have its own pump, the way the circulation system has the heart.  There are just three ways to move the fluid around through the lymph vessels; gravitational pressure, lymphatic massage – and the muscular contraction from exercise and movement.  Rebounding effectively provides all three.

Rebounding stabilizes the nervous system.  Exercise is a great way to relieve stress.  

Rebounding has the additional benefit of the repetitive bouncing motion, which can put you into an almost trance-like state of total relaxation.  It can be meditative, or hypnotic.  You get the benefits not only while you’re bouncing, but also continuing into your whole lifestyle.  You’ll be more resistant to environmental, physical, emotional, and mental stress.  My clients who rebound tell me they can think better, work longer, and learn more easily.  They also say they relax more easily, sleep better, and feel less tense and nervous.  The report that the exercise invigorates them and fills them with a sense of well-being. 

Rebounding builds muscle.  Rebounding allows the muscles to go through their full range of motion with equal force, the best way to produce true physical strength, according to James White, Ph.D., director of research in rehabilitation in the physical education department at the University of California at San Diego.  Rebounding improves the coordination of nerve impulse transmission to muscle fibers, meaning the muscles can work more effectively and efficiently.  And it increases muscle fiber tone, which creates muscular strength.  As Dr. White points out, rebounding also helps you learn to shift you weight properly, be aware of the position of your body, and improves your balance, which is not only good for you all around but also lets you use the strength you have.  All these benefits are there for anyone who rebounds for at least fifteen minutes at least five times a weeks.  Just about anyone can rebound.  It’s good for all ages – a form of exercise you can enjoy for a lifetime.  Rebounding can be adjusted to meet your current fitness level, then move you up from there.  You easily control the intensity of the workout, depending on how vigorously you bounce and how high you lift your feet off the mat.  Rebounding is safe, convenient, hausting you or depriving your cells of sufficient oxygen.  Quite simply, it is one of the most effective forms of motion known.  Plus, it is fun to bounce!

Rebounding vs. Other Exercise

Most other forms of exercise apply weight to specific muscles or groups of muscles, but rebounding targets every single cell in your body at once, applying pressure nearly one hundred times a minute.  Other forms of exercise, including weight lifting and many calisthenics like push-ups, and sit-ups, use a repetitive up-and-down motion the way rebounding does, but these conventional exercises still isolate specific muscles or muscle groups.  That makes it very time consuming to work out the whole body, for one thing, as well as stressing the body much more than rebounding requires in an attempt to reach the same goal.  It also increases the opportunity for injury.  You could get many of the benefits of rebounding by jumping rope, but you’d be courting joint and back pain from all that slamming down on the ground with the full force of your body – aided by gravity.  Moreover, jumping rope won’t pump the lymphatic system the way rebounding does.  In general, rebounding is more effective for both fitness and weight loss than cycling, running, or jogging, according to Dr. White, with the added advantage of producing dramatically fewer injuries (over both the short and long term).  NASA research determined that rebounding is a 68 percent more effective aerobic exercise than jogging.

Another thing that sets rebounding apart from the most common forms of exercise like jogging, walking, biking, and weight lifting is that it provides isotonic, isometric, calisthenic, and aerobic exercise all in one go.  It lets you tone specific muscles by moving them with a constant load applied, as in weight lifting (isotonic exercise).  You can isolate specific muscles or muscle group to focus on by creating muscular contractions without movement of the body part involved (isometric exercise).  You can activate the body’s largest, most powerful muscles with small, gentle, precise motions consistently applied to quickly tighten and tone those areas (calisthenic exercise).

And you do all this aerobically.  You can see the descriptions and illustrations of different rebounding techniques in his book (The pH Miracles for Weight Loss), you can target every part of your body with rebounding, including, the thighs, knees, hips, buttocks, waist, stomach, and arms.  Bouncing, jumping, jogging, kicking, and twisting in place on the rebounder is a full-body weight-bearing activity that strengthens muscles, connective tissue, ligaments, and bones.  Changing the angle of the body changes the stress on the muscles – leaning back as you kick your legs places more stress on the stomach muscles; leaning forward as you lift your legs behind you puts more stress on your glutes – making different cells work against gravity, which tightens, lifts, and tones the muscles and even the organs and skin.  Plus, fifteen minutes a day is enough to challenge every cell in your cardiovascular pulmonary system to be all that it can be.

Posted on April 21, 2010 in Food & Nutrition

Brewers yeast is used for the preparation of beer. It can be used for nutritional supplements as well. Many people are very conscious of their nutrition and are conscious of what they take. There are lots of brewers yeast benefits and we are going to discuss some of them here.

Benefits of Brewers Yeast
The top Benefits of Brewers Yeast are:

• Rich source of minerals.
• Contains a lot of protein.
• It also contains B-complex. The vitamin B1, B2, B5, B6, B9. These vitamins help in breaking down fats, carbohydrates as well as proteins, which provide one’s body with much energy. They also help in supporting the nervous system and also maintain the muscles for proper digestion. These vitamins help in supporting the nervous system.
• Can lower LDL bad cholesterol.
• The chromium in brewers yeast helps in blood sugar control.
• Chromium also helps in losing body fat, although diet and exercise helps much more.
• It can also improve acne.
• Reduces the risk of skin cancer.
• It helps those who have difficulty in sleeping. The Niacin and Vitamin B6 that is found in the yeast, produces brain chemical serotonin, which is useful for a restful sleep. It is also useful in treating diarrhea.
• The Niacin present releases energy from carbohydrates to maintain a healthy skin as well as nervous system.
• It helps get rid of fatigue.
• Can be used as a nutritional supplements.
• It is useful as antioxidants as it helps in getting rid of toxins and free radicals.
• Good source of selenium. This prevents hypothyrodism, goiter, hyperthyroidism.
• Improves the functioning of the immune system.
• Contains amino acids to repair as well as build tissues, muscles, bones as well as cartilage.
• Reduces the risk of heart diseases, such as strokes as well as heart attacks.
• Helps in hormone as well as enzyme production.
• Enhances the physical appearance of the person.
• Promotes healthy cell renewal as well as regeneration.

Brewer’s yeast has several benefits for maintaining good health. It is no doubt mainly used to make beer, but it contains a lot of nutrients which are essential for good health.

(I sprinkle it on whole grain toast with a little olive oil for a nutritious breakfast with a cup of black tea or add to soups and salad to give a boost of flavor.  ~Comment by Hazel~)

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You’ve probably heard of chia. If not, catch up fast, because chia can give you more energy than you’ve ever experienced, boost strength and endurance, induce weight loss, and level blood sugar.

Here’s a recap: Long before there were telephones or the internet, during the days of the Aztec empire, tribes could only communicate via runners, men who literally ran from one tribe to the next. But how did these men who ran for days on end survive? Legend has it that these men subsisted on chia, an ancient herb making new waves in nutrition circles because of its superfood status.

Chia, the Mayan word for strength, is a flowering plant native to Mexico and Guatemala. Though commercially harvested for its seeds, its sprouts are perhaps better known from the Chia Pet, a small porcelain animal that sprouted chia for hair.

More commonly, the sprouts are consumed like alfalfa sprouts—in salads, sandwiches and other dishes—but it’s the seeds that are the real nutritional superstars.

Why is it a superfood?

Chia seeds have:

-2 times the protein of any other seed or grain.

-5 times the calcium of milk, plus boron, which is a trace mineral that helps transfer calcium into your bones.

-2 times the amount of potassium as bananas.

-3 times the reported antioxidant strength of blueberries.

-3 times more iron than spinach.

-Copious amounts of omega-3 and omega-6, which are essential fatty acids (one ounce of these power-packing seeds contains more than eight times the amount of omega-3 fatty acid found in a similar measure of wild salmon).

With all this nutritional goodness, it’s no wonder that some medical studies have shown important cardiovascular and other health benefits from consuming chia. Despite some promising results, however, research on chia is still largely lacking and more work needs to be done until anything can be said conclusively.
Article published By Jacob Franek, askmen.com