Good Morning…Breakfast & Workout

This morning we are reviewing one of Dr. Mercola’s articles on benefits of breakfast  and those early morning workouts!

According to Dr, Mercola – “Breakfast and exercise are two of your most important health strategies. But it may surprise you to find out that exercising in the morning has special benefits. A large number of studies have actually been done on this aspect of exercise, and it turns out that the best time, for most people to exercise, is during the morning hours”

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So there is more reason for you to get up and at ’em first thing in the morning!  Dr. Mercola also recommends that if you are able, wait until your are finished your workout before you eat breakfast.  Read his rationale here and find out what he recommends that you eat after your workouts.

Not a morning person? Don’t worry…all is not lost.  While Dr. Mercola gives us inspirational reasons to start the day off right, exercise, no matter the time of day, is an important part of a healthy lifestyle!

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7 Super Snacks to Keep Handy!

As some of us travelling  during March Break or we find ourselves on road rushing here and there, these type of things can easily sabotage our plans for healthy living.  Mind Body Green shares some suggestions on what types of “Super Snacks” to keep handy. (taken from their article HERE)

Mind Body Green.com recommends to never leave home without these perfect seven healthy essentials:

1. Green drink powder

If you’ve ever looked for broccoli at airport restaurants but the only greenery they offered was iceberg lettuce, you know how hard getting fresh vegetables can become on the road. That’s why I always carry a low-sugar impact powdered greens supplement. While it doesn’t fast-pass me from foregoing broccoli, green powder provides a little leeway if I can’t meet my veggie quota when I’m traveling.

2. Dark chocolate

Curb your sweet tooth without the guilt. Find a high-cacao (85 or 90%), low-sugar impact, preferably organic bar. Among its benefits, dark chocolate can help curb on-the-road jitters. “A randomized, placebo-controlled trial published in the Journal of Psychopharmacology revealed that people who drank a dark chocolate drink, equal to about 1.5 ounces of dark chocolate per day, felt calmer than those who did not,” says Dr. William Cole. Break off a serving and step away from the chocolate. Otherwise, you might eat the whole bar waiting for takeoff.

3. Green tea

Among the zillion reasons to regularly drink green tea are improved detoxification, immunity, digestive health, and fat loss. All things you especially want while traveling, right? The primary compound in green tea, epigallocatechin gallate (EGCG), boosts metabolism while the amino acid theanine provides calm for frazzled nerves as you’re going through security. I usually hit up a coffee shop for green tea, but packing my own tea bags saves me time and money.

4. Coconut milk

I always travel with little cartons of unsweetened coconut milk. They don’t require refrigeration and provide a great way to get fat-burning medium-chain triglycerides (MCTs) and immune-boosting lauric acid that coconut milk is rich in.

5. Protein powder

Protein shakes become my number one needle mover for fast, lasting fat loss that save time, money and trying to figure out whether a scone fits into your low-sugar impact diet. (Sorry, but no.) Protein shakes are convenient, portable, take seconds to whip up, yet curb hunger and cravings for hours. I put non-soy, non-dairy plant- or animal-based protein powder in little plastic baggies for the road. I second Ella Woodward’s suggestion to carry a travel blender, which makes whipping up protein shakes a breeze.

6. Nitrate-free jerky

A fabulous way to get hunger-curbing protein and healthy fats without cooking or refrigeration (check out this fabulousPrimal Jerky. Nitrate-free, gluten-free, grass-fed beef jerky isn’t your thing? Look for a wild-caught salmon or turkey jerky.

7. Dehydrated or low-roasted nuts and seeds

According to Dr. Ronald Hoffman, nuts are portable, versatile, nutrient-rich and promote satiety, all of which makes them a no-brainer travel snack. Like dark chocolate, watch your portion sizes or a handful of almonds can become the whole bag.

Do you have any other go-to healthy snacks?  We’d love to hear from you!

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www.johnstonhealthcenter.com

Your Words Matter…Especially Your Health Words.

logo_uikit (2)Dr Sarah Farrant has become the ‘tell it like it is’, no fluff, mentor to moms. She is the founder and CEO of Vital Moms and is dedicated to plucking moms from the Rx merry-go-round and giving them a new way to approach their own and their children’s health. Today, she supports, mentors, and educates thousands of parents globally.

This morning we spent some time reading through her article “Words matter. Are you speaking the right words to communicate HEALTH to yourself and your child?”  This article carefully reminds us that our words can quickly build our child up..or tear them quickly down.   “Everything we create,” says Farrant, ” begins with a thought that is then communicated through words, actions or an image. With our health, it is valuable to consider that what we speak is what we create.”

Do you know what health language you are speaking to your family?  Read through her article to find out how Sarah and her husband have made changes in their health discussions to help empower their children in terms of health.  Read this fascinating article HERE.

We think Sarah summed it up correctly when she said ” What a privilege we have when we can model a way of thinking and communicating to our children that will empower them to change their circumstances as they wish to, allowing for better function and more fun in life.”

Get Educated! Get Inspired! Take Action! Communicate to Empower!

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Source:  http://vitalmoms.com/words-matter-are-you-speaking-the-right-words-to-communicate-health-to-yourself-and-your-child/#sthash.ooHEqVDN.dpuf

– See more at: http://vitalmoms.com/why-dr-sarah/#sthash.Bixgn00Z.dpuf

Do You Have Toxic Foods in Your Kitchen?

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Toxic Foods Right at Home

We came across this fascinating article regarding some of the toxic foods that are found right in our kitchen!  Everyday items that can really make us ill if used inappropriately.    The website ca.shine.yahoo.com shares 9 toxic foods that we have in our kitchen.

We were startled by the list and thought many of our readers and followers would be too!

Take a look through your kitchen as you read through the list.  The article offers some good tips on making your kitchen a safer and healthier place.Quinoa

63% of Americans are Actively Avoiding Soda in their Diets! What about you?

971009_65283515The trend of away from soda is taking hold in the United States.  According to an article from www.mercola.com 63% of Americans are taking this substance out of their diets.  Soda consumption, according to Dr. Mercola, has been at its lowest level in decades!
Hopefully you are taking soda out of your diet as well.  If you are not convinced, this article also highlights the effects of soda on the brain:

Your Brain on Soda

When you drink soda, numerous changes happen in your body, including in your brain. A new animal study, presented at the Annual Meeting of the Society for the Study of Ingestive Behavior, found that sugary beverages may be particularly damaging to the brains of adolescents, one of the key age groups soda companies are trying to “court.”  Both adult and adolescent rats were fed sugary beverages for one month. They then were tested for cognitive function and memory.  While the adult rats did okay, the adolescent rats fed sugary drinks had both impaired memory and trouble learning.6 Next, the researchers plan to study whether soda leads to inflammation in the brain’s hippocampus, which is crucial for memory and learning.

Dr. Mercola goes on further:

What Happens When You Drink Soda?

Soda is on my list of the absolute worst foods and drinks you can consume. Once ingested, your pancreas rapidly begins to create insulin in response to the sugar. A 20-ounce bottle of cola contains the equivalent of 16 teaspoons of sugar in the form of high fructose corn syrup (HFCS). In addition to contributing to insulin resistance, the rise in blood sugar is quite rapid. Here’s a play-by-play of what happens in your body upon drinking a can of soda:

  • Within 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.
  • Within 40 minutes, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your liver dumps more sugar into your bloodstream.
  • Around 45 minutes, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of heroin, by the way.
  • After 60 minutes, you’ll start to have a blood sugar crash, and you may be tempted to reach for another sweet snack or beverage.

As I’ve discussed on numerous occasions, chronically elevated insulin levels (which you would definitely have if you regularly drink soda) and the subsequent insulin resistance is a foundational factor of most chronic disease, from diabetes to cancer. Today, while many Americans are cutting back on sugary drinks, soda remains a dietary mainstay for many. Along with energy drinks and sports drinks, soda is among the top 10 sources of calories in the US diet (number four on the list, to be exact),10 and, in 2012, Gallup found that 48 percent of Americans said they drink at least one glass of soda a day,11 with proven detrimental impacts to their health.

 

So if you haven’t given soda up yet…the time is now!

For a Dr. Mercola’s complete article go here

Get Educated! Get Inspired! Take Action!….Give up Soda!

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Juicing the Healthy Way

images tWhile juicing is a healthy option for many people, it is very important to understand why and how to include fibre in your juicing.  We have come across this great article written by Jill Buchner, which provides guidelines for safe juicing.
Read further:

Juicing is the latest health craze, but it can actually be very unhealthy. Eden Elizabeth, the nutritionist behind Vancouver’s Juice Truck, shares what ingredients you need in a healthy juice diet.
The juice craze has taken the health community by storm. Advocates tout juicing as an ideal way to lose weight and get a huge dose of nutrients. But not all juicing is healthy: Subsisting solely on a sugary liquid diet without fibre can be dangerous. Eden Elizabeth, founder of nutrition company Feed Life and the registered holistic nutritionist behind Vancouver mobile company The Juice Truck, shares tips for fueling your busy life.

5 rules for healthy juicing:

1. Go easy on fruit
You might think adding loads of fruit makes for a healthful juice, but when fruits are stripped of fibre, their natural sugars become concentrated, making blood sugar skyrocket. Focus on green veggies, and use fruits and root vegetables sparingly.

2. Rotate your greens
Small amounts of toxins unique to each green vegetable are perfectly safe for eating, but can be harmful in extremely high doses, says Elizabeth. Since you ingest more of these compounds when the greens are concentrated in a juice, it’s best to alternate veggies. Plus, variety helps you get a broad spectrum of nutrients.

3. Go organic
Juices call for large quantities of produce, so it’s more important to buy organic when juicing to avoid all the extra pesticides.

4. Don’t discard the fibre
Most people throw out the fibre that gets caught in the filter when juicing, but that’s healthy stuff! Add it back into your diet when making veggie burgers or broth.

5. Keep the skin on
The skin is often the most nutritious part of fruits and veggies (as long as they’re organic), so even if you don’t normally eat the skin, juice it!

Your power-up potion
Put a little pep in your step before or after a workout with this energy-boosting juice:

Cucumber: Cucumber’s hydrating properties help keep your energy levels high. “A lot of people find that they’re tired due to dehydration,” says Elizabeth.

Celery: Natural electrolytes (compounds, like sodium and potassium, that your body loses through sweat) found in celery work with the cucumber to improve hydration.

Coconut water: This drink’s balance of electrolytes is similar to your blood plasma, so it’s a perfect hydrator.

Kale: One of the most nutrient-dense plants, kale helps your bodily systems work efficiently. “Our body functions best when we’re supplying it with nutrients,” says Elizabeth.

Green apple: A sweet apple will make this juice a little tastier, while its natural sugars offer an energy boost.

The stomach-soothing sipper
Having tummy troubles? Drink this mixture before or after a meal to aid digestion:

Cucumber: Elizabeth likes to start with cucumber to keep her digestive processes running smoothly.

Celery: This veggie protects against inflammation in the digestive tract and has the potential to help regulate stomach secretions. Celery can help manage conditions such as heartburn, in which stomach acids rise up to the esophagus.

Ginger: This tummy-taming spice helps eliminate intestinal gas and relax the intestines—ideal for people with IBS who may experience muscle spasms in the digestive tract. When you first try this juice, use only a bit of ginger, then slowly add more over time.

Cabbage: Healthy bacteria naturally found on cabbage leaves help propagate good intestinal bacteria. Alternate between green and red cabbage to vary your nutrient intake.

Pear: This delicious fruit contains a kind of pectin with soluble fibre that can bind to and remove waste, aiding digestion.

Chia seeds: A tablespoon of chia seeds adds more fibre. “It basically cleans the gunk off your intestinal lining,” explains Elizabeth.

What’s so great about cold-pressed juice?
Pros love cold-press juicing, whereby fruits and veggies are crushed or ground, then pressed. This process introduces less heat and air than centrifugal juicing, which cuts the produce, leaving all kinds of surface area vulnerable to oxidization.

Elizabeth says cold-pressed juices can be made in advance because the nutrients last longer. (The best juicers, she says, make juices that can last for about three days, but expect to pay about $3,000 for these models.) If you don’t want to buy a cold-press machine, buy juices that have been cold-pressed.

(article by By Jill Buchner)

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Lower Your Blood Pressure the Natural Way – Blueberries

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New research published in the Journal of the Academy of Nutrition & Dietetics showed just how powerful a strategy this can be, using a food that many people love to eat – blueberries.

Dr. Joseph Mercola outlines the benefits of eating these delicious little fruits in his recent article: “Daily Dose of Blueberries”  He goes on to explain that like blueberries are among the healthiest fruits you can eat, assuming you don’t overdo it. They’re relatively low in sugar while being high in fiber and heart-healthy antioxidants. Past research has shown that women who ate more than three servings per week of blueberries (and strawberries) had a 32 percent lower risk of having a heart attack.  Eating whole fruit can be beneficial to your health, says Mercola, “but it’s important to remember to eat fruit in moderation, especially if you have high blood pressure, because of its sugar content.”

For his complete article, CLICK HERE 

 

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