If It's Not Food, Don't Eat It! Part 2

If Its Not Food, Dont Eat It! - Part 2

View more presentations from Kelly Hayford

Rhubarb Crisp instead of Pecan Pie

Great recipe by Fruits and Veggies more matters website.

When buying rhubarb, look for thin, crisp, dark pink to red stalks. Be sure to remove and discard the leaves before using since they are poisonous.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Desserts

Think Variety; Think Color: 

Preparation time: 23 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

1 pound rhubarb (chopped into 1 inch pieces)
2 sweet red apples (such as Rome or Gala, peeled, cored and sliced)
½ cup orange juice
1 teaspoon ground cinnamon
3 tablespoons Splenda®
1 cup plain bread crumbs
2 tablespoons brown sugar
1 tablespoon olive oil

Preheat broiler. 

In a large saucepan, combine rhubarb, apples, orange juice, cinnamon and 3 tablespoon Splenda®. 

Cover and cook over MEDIUM heat for 5 to 10 minutes, or until the rhubarb is just tender. 

Taste the mixture and add more Splenda® if desired. 

Meanwhile, in a medium bowl, combine bread crumbs, olive oil and brown sugar (2 tablespoons).

Mix well to combine. 

Spread mixture on a foil-lined baking sheet and broil until lightly toasted, about 3 minutes. 

Spoon half of the bread crumb mixture into the bottom of a shallow serving dish. 

Cover with the warm fruit mixture and top with remaining crumb mixture. 

Serve warm.

Each serving provides: An excellent source of vitamin C and a good source of calcium, potassium, and fiber.

    

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 175	Carbohydrates: 33g
Total Fat: 3.6g	Cholesterol: 0mg
Saturated Fat: 0.6g	Dietary Fiber: 3g
% of Calories from Fat: 18%	Sodium: 137mg
Protein: 4g

Don't let alcohol be your best friend this holiday season.

This time a year we can’t avoid the Holiday parties and it’s evil twin “Alcohol”.  If you know me, you know that I am a big advocate of a balanced lifestyle. I talk about moderation NOT restriction.  When you restrict you are more apt to overindulge.  When you eat and live a balanced life, a overindulgence every once in a while may be OK.

Alcohol And Fat Loss – What You Need To Know


One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.  Alcohol is something that most adults do like to indulge in from time to time – some more often than others.  So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories - The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.  If you take in three or four of these over the course of the night, it’s really going to add up.  You could drink your whole caloric intake in one short evening of fun.

Alcohol And Fat Metabolism - The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.  Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.  Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.

Alcohol And Your Recovery - Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.  In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.  This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.
Commit to your health and fitness goals throughout the year not just on January 1st.  If you need help with a meal plan, grocery tour, or exercise program contact me.

Pear Nog instead of Egg Nog

Preparation Time: 10 minutes
1 pear, peeled, cored, cut into chunks ½ cup skim milk ¼ cup egg substitute 1 tsp brown sugar 1 large pinch cinnamon (about ¼ tsp) 2 ice cubes, cracked
Peal, core, and cut pear. Place all ingredients in a blender. Blend at high for 15 seconds. Serve.
Serves: 1
1 Cup of Fruits and Vegetables per Serving
Nutrition Information per Serving:
Calories: 200 Total Fat: 2.5g Saturated Fat: 0g % of Calories from Fat: 11% % Calories from Sat Fat: 0%		Protein: 12g Carbohydrates: 36g Cholesterol: 5mg Dietary Fiber: 6g Sodium: 160mg
Each serving provides: An excellent source of fiber, vitamin B2, calcium, phosphorous and selenium, and a good source of vitamins A, B1, B12, C, D and K, iodine, iron, manganese, potassium and zinc.

If its Not Food, Don't Eat It! Part 1

If Its Not Food, Dont Eat It! - Part 1

View more presentations from Kelly Hayford

Moderation during the holidays will help you maintain.

Did you promise yourself that on January 1st, you are going to start exercising again? What are you waiting for? You can and should start taking care of yourself today, now, during the holidays so you can maintain your current weight and NOT gain another 5-10 pounds.  It's going to make it even harder for you to work on that promise you made to yourself

If you start moving now, start thinking about portion control, start managing your stress levels better during the family gatherings and stop putting yourself on the back burner, you will start to see a whole new you.

Give yourself the gift of health and get fit, stay healthy and enjoy life!
1.) Remember that family gatherings are about visiting. Try to focus less on the food and more on enjoying people’s company.

2.) Drink plenty of water. Often, people get to holiday gatherings, and not only do they eat all the food, but they drink all the drinks. For every serving of alcohol drink two of water. Best of all, drink water throughout the day – it fills you up and adds no calories to what you’re eating.

3.) Don’t starve before a holiday dinner. When people know they’re going to a gathering at 2:00, often they don’t eat all day beforehand; that’s the opposite of what they should do. You should eat periodically throughout the day so your blood sugar doesn’t go up and down all day, and then crash when you eat the turkey. Eat breakfast, eat lunch --- and go for a walk right after dinner to fight off the sleepiness.

With good habits and good exercises, you will make it through the holidays in great physical shape.

A new reason to love Coconut, your brain will thank you.

I saved this article to blog about and then forgot about it.  :)  By Heather Pratt, CNT posted in the Natural Grocers ad in the Gazette.

When you consider the things you are most thankful for, do you put your brain health on the top of the list?  Not many of us probably would, but the truth of the matter is that without a healthy brain, all of those other things you might be thankful for don't matter a whole lot.  Brain impairment can range from simple absent-mindedness (Where are those car keys?), to full on inability to function normally.  Protecting and preserving your brain has been and continues to be the holy grail of aging gracefully and now new research is showing that the fats found in coconut may be one of the best tools we have to help our brains age gracefully.

Coconut has been making waves for some time now because of all of its health benefits.  We know that coconut supports immune system function by helping the body to defend itself against a slew of viruses and bacteria.  It supports overall health and function by helping to protect the fats in the body from oxidation.  It supports thyroid function.  And it may even support weight loss and athletic performance.  But its greatest role is only now being fully researched as new evidence shows us how it supports brain function, keeping it healthy and thriving into our golden years.

Coconut is rich in saturated fats with the majority of those being Medium Chain Triglycerides or MCTs (sometimes referred to as Medium Chain Fatty Acids), and nearly every health benefit we attribute to coconut comes from these fats.  As the liver converts MCTs to energy it also produces compounds called ketones, which are the key to coconut's brain health benefits.  Ketones are special high-energy fuel produced specifically to fuel the brain, that helps brain cells thrive and appears to even restore normal to near normal function in failing ones.  Ketones have long been researched and recognized for their brain benefits, but in order to achieve a state where the brain could have access to more ketones, a very strict low-carbohydrate diet (or a ketogenic diet) had to be used.  Researchers have started looking at the possible effects of ketones from MCTs on many brain disorders, such as Alzheimer's, Parkinson's disease, ALS, Huntington's disease, traumatic brain injury and stokes; and the initial research look promising.

Our understanding of how MCTs might positively effect brain health is just in its infancy, but it is off to a running start!  to test if the MCTs from coconut might make a difference aim to get about 35 grams of fat from coconut oil daily, and remember that the most drastic changes are more likely to come in conjunction with other dietary changes that protect the brain such as increasing veggies and decreasing processed foods. Protecting and caring for your brain is probably the best retirement investment you can make so start now and you'll be thankful you did.

For other articles, tips, and health information sign up for my Power By Choice newsletter

What motivates choices and cravings?

Great article from Integrative Nutrition

Chocolate, bread, french fries, candy bars, ice cream - it doesn't really matter what you crave. The important thing is to understand why you crave the foods you do. What motivates these choices and cravings?
Most diets out there teach you that cravings are a problem, and they must be disciplined and eliminated. However, cravings are critical pieces of information that help you understand what your body needs.
At the Institute for Integrative Nutrition (IIN), we explore cravings in-depth. Our students learn to listen to their bodies, so their cravings no longer run the show. They investigate their own cravings and learn how to help clients figure out what their bodies are really asking for.
The part of us that cannot be controlled is actually our inner guide to health and happiness. This innate wisdom is always trying to make us feel better by urging us to eat foods that will dissipate, at least temporarily, our physical tension, give us more energy and lift our moods. In essence, this part of us is always monitoring our physical, emotional and psychological conditions and struggling to create balance, harmony and happiness.
Whether you crave coffee to boost your energy, sweets to raise your mood, or alcohol to release tension, cravings indicate much more about what your body really desires. After we indulge in our cravings we often feel weak and empty, and want something nutritious and strengthening.
By learning to observe your behavior and interpreting your body's signals, you will be able to modify your diet and lifestyle in a more health-supportive way.

For other articles, tips, services, etc visit website

9 Vegan myths debunked

Here is a great article by Everyday Health

Chances are, you've heard a lot about veganism — and developed your own opinion. Whether you're interested in learning more or are already vegan, test your knowledge of animal-free living.

According to a 2009 survey by the Vegetarian Resource Group, more than 1 million vegans currently live in the United States — up from about half a million in 1994. The same survey found that another 5 to 7 million Americans consider themselves to be vegetarians. As vegetarian and vegan diets become more mainstream, so have misconceptions about vegan diets, including both their pros (vegan diets make you skinny, vegans never get sick) and their cons (vegans are always tired, vegans are all vitamin deficient).
We talked to nutritionists Jack Norris, RD, and Ginny Messina, RD, vegans themselves and authors of the new book Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet to get the bottom of the most popular myths about following an animal-free diet. Whether you’re a longtime vegan diet devotee or a meat-eating skeptic, see how much you really know about living the vegan life.


Myth:  Vegans Are Always Weak or Tired - Fact: Because meat is packed with iron and vitamin B12, essential nutrients for preventing anemia and sustaining energy levels, people assume vegans are more prone to fatigue and other health problems. But shunning animal products doesn't automatically make you iron or B12 deficient as long as you nourish your body with healthy, nutrient-rich alternatives.

“Whether you feel weak with a vegan diet depends a lot of what you eat,” Norris says. “If you’re not eating a lot of calories or protein and you’re not getting enough vitamin B12 or iron, you will develop fatigue at some point.”
But because plant-based sources of iron are harder to absorb than those that come from meat, vegans need more iron than meat eaters — 33 milligrams of iron daily for premenopausal women and 14 grams of iron a day for men and postmenopausal women. For daily B12 intake, both men and women need more than 2.4 micrograms a day — less than what’s found in a serving of B12-fortified cereal, but more than the amount in one egg or a serving of yogurt.
Make sure to eat plenty of plant-based sources of iron, such as beans and dark leafy veggies like spinach. It’s hard to get vitamin B12 from non-animal sources, but you can look for fortified cereals or soy milk, and take vitamin B12 supplements.


Myth: You Can't Get Protein on a Vegan Diet - Fact: According to the United States Department of Agriculture (USDA), an adult woman needs 46 grams of protein daily, and an adult man 56, which is the equivalent of slightly more than two-and-a-half 3-ounce servings of meat. But legumes like soy, beans, lentils, peas, and peanuts, are packed with protein, and whole grains contain decent amounts as well. By comparison, one cup of dry beans has 16 grams — or a little less than one-third of what’s recommended each day — and one serving of cooked brown rice has 5 grams.

For the first time, the latest USDA dietary guidelines, released earlier this year, have specific recommendations for how to eat a healthy vegan diet, including how to get protein from plants and whole grains.

Myth: Vegans Need Less Calcium - Fact: Some research has linked low bone density and osteoporosis to meaty, high-protein diets, which has lead some vegans to believe that they don’t need as much calcium, a mineral commonly consumed to boost bone health, as omnivores.  It’s also more challenging for vegans to consume enough calcium from their diets because, unlike vegetarians, they don’t eat dairy. As a result, some vegans and vegetarians have lower bone density than non-vegetarians, a 2009 study published in the American Journal of Clinician Nutrition found, though the vegetarians studied did not have a higher occurrence bone fractures.

Still, there’s no evidence that vegans need less calcium than anyone else, according to the Vegetarian Resource Group. The USDA recommends that women age 50 and under get 1,000 mg daily; 51 and older should get 1,200 mg. Vegans should get plenty of non-dairy sources such as fortified soy milk and juice, and green veggies like broccoli or kale. Many vegans will also likely need a calcium supplement to get the recommended amount.

Myth: Vegans Don't Need Supplements - Fact: Norris says a popular vegan misconception is that they don’t need to take vitamin B 12 supplements until they've been following a vegan diet for several years. Instead, it’s a good idea to ask your doctor about whether you need them as soon as you start cutting out animal products from your diet. It’s virtually impossible to get vitamin B12 from plant-based sources, and a B12 deficiency can lead to anemia, nerve damage, depression, and even memory problems and dementia.

Messina says it’s also important to consider other supplements, such as omega-3 and iodine. Vegans shouldn’t resist taking supplements because they’re afraid of demonstrating that vegan diets provide insufficient nutrition, say Messina and Norris. Instead, “taking every precaution to make sure that we are healthy is one way to help others feel confident about going vegan,” they write in their book.

Myth: Pregnant Women Shouldn't Be Vegan - Fact: Many vegans, including high-profile celebrities like Natalie Portman, have ditched their vegan diets during pregnancy, for the health of their developing baby — and to satisfy those pregnancy cravings. While it’s extremely important to get adequate nutrition during pregnancy, Norris says you shouldn’t assume you have to change your eating habits simply because you’re expecting, as long as you’re eating a well-rounded diet and taking the right supplements. These may include a prenatal vitamin, omega-3 supplement, and possibly B12 or folic acid (depending on how much of these are included in the prenatal vitamin).

Pregnant vegans should talk about their diet with their healthcare provider and possibly also consult a nutritionist who specializes in prenatal nutrition to make sure they’re getting all the nourishment they and their baby need.

Myth: Eating Soy Causes Cancer - Fact: Soy — high in protein, fiber, and antioxidants — is a vegan diet mainstay, so any links between soy consumption and cancer risk are naturally alarming. Soy contains estrogen-like compounds called phytoestrogens, which can mimic the action of the hormone in the body. And while animal studies have linked high consumption of these phytoestrogens to an increased risk of breast cancer, most experts agree that a diet rich in soy foods, like edamame, tofu, and soymilk, is perfectly safe for women.

Women who are at high risk of breast cancer, who are currently receiving breast cancer treatment, or who are breast cancer survivors should avoid soy or ask their doctors about a safe intake.
“Eating two to three servings daily can be very healthy, but if you’re concerned about it, you can also eat other protein sources as an alternative,” Messina says.

Myth: Vegans Don't Get Sick - Fact: Eating a healthy diet of fruits, vegetables, whole grains, and lean protein can help boost the immunity of vegans and non-vegans like, according to Messina. Largely plant-based diets are also associated with lower risks for serious chronic conditions like heart disease and cancer, but that doesn’t mean vegans are bulletproof. “Some vegans think they’ll never get sick, but the fact is, vegans get cancer and vegans get heart disease,” Messina says. “A plant diet is not a 100 percent protection against any disease, but it certainly can reduce your risk.”

Myth: It's Too Hard to be Vegan - Fact: For a diehard steak lover or a fish fanatic, going vegan can be a difficult adjustment at first. Messina says that if you’re interested in going vegan or eating less meat for your health, start by slowly cutting out animal products and replacing them with new vegans foods. She recommends soy or nut milk in cooking and on cereal, meat substitutes made with soy protein, wheat gluten, or vegetable protein, ready-to-eat vegan soups, and vegan mayonnaise and salad dressings as good places to start.

“The average American family has 7 to 10 dinner menus that they eat over and over again,” Messina says. “When you think about it that way, it’s not unrealistic to try to incorporate one vegan dinner every week and gradually increase that number if you choose.”

Myth: Going Vegan is a Good Way to Lose Weight - Fact: Celebs like Alicia Sliverstone, Ellen DeGeneres, and Alanis Morissette tout veganism as a diet plan to stay slim for life, but Norris and Messina caution that becoming vegan to lose weight is certainly not a sure thing. Although a 2006 study at the University of North Carolina found that vegan women lost more weight over a two-year period than women on a non-vegan low-fat diet, nutritionists caution that making the wrong choices, even if they’re vegan ones, won’t add up to weight loss.

“It all comes down to what you’re eating and your body,” Norris says. “Certainly eating more plants and fewer processed foods can lead to weight loss, but if you’re still eating junk as a vegan, you probably won’t lose weight.”
Eating healthier and portion control will lead to weight loss as well as adding in an exercise program.  Choose wisely.

Celebration - A definition..

I wrote this for the Center For Powerful Living newsletter.

To observe, to praise publicly and to participate in any joyous diversion is to celebrate.

There are many definitions of the word celebration and a few that resonate with me are to observe, to praise publicly and participate in any joyous diversion would be my favorite.
I observe;         

• life by participating fully and enjoying every part of it
• what I’ve experienced over the years and find meaning in the good and bad of those experiences
• what and how I feel about situations I find myself in and what I’m supposed to learn from it
• what choices I am making or have made and whether I am growing and moving toward or away from my life’s purpose

I praise publicly;

• by supporting others in their life and health journeys
• by giving to others and offering of myself to help with no expectations in return
• by offering words of inspiration on a daily basis to others
• by praising others when at times it seems I’ve said just the right thing at the right time when someone needed it most and didn’t even realize it

I participate in any joyous diversion;

• I enjoy the little things in life and by realizing we never know when our paths will cross again or end
• I enjoy the “I loved that or I loved doing that” and never saying “maybe someday”
• I enjoy riding my Harley through the countryside, imagining myself living in that old farmhouse or a mountain home, or a beach house and even in a quaint little artsy cottage
• I enjoy the freedom to choose because everything is a choice and mine to make
• I enjoy breathing in the crisp air on a bright winter morning
• I enjoy nature and all the surprises I come across as I hike through the forest and mountains
• I enjoy understanding and loving myself
• I enjoy being adventurous enough to step outside of my comfort zone spiritually, mentally, emotionally and physically
• I enjoy sharing and caring
• I enjoy seeing pictures of the grandchildren as they grow up
• I enjoy the youthfulness in our puppies and their willingness to share it with our 11 year old dog
• I enjoy the love and support of my partner

I celebrate being alive, healthy, loving others and receiving love in return as well as sharing my healthy passions and habits with others so they too can celebrate in the joy of living.

Not all protein powders are created equal.

Another great article by Kevin DiDonato MS, CSCS, CES, he explains it much better.


The other day I was reminiscing about the long swim I completed for charity.   I also remember the nutrition and the first experience I had with supplementation.I remember the day clearly.  I had gone into a local nutrition and health supplement store, looking for the best whey protein supplement.  I remember walking to the back and being completely overwhelmed by the amount of protein powder.  I had no idea if I needed high carb, low carb, muscle builder, or soy.  There were too many to choose from. 

Then I heard it, “Can I help you find something?”  The clerk working the counter obviously saw the panic in my eyes.  I asked him his thoughts on the best protein powder out of the choices they had.  He scanned the bottles and came to the one he was looking for.  I asked him why he thought this particular brand was the best.  It was high in calories, high carb, and high protein, which would be great for increasing muscle mass.  I explained what I was trying to accomplish, and how I needed a protein powder to preserve muscle mass and make me a leaner and stronger swimmer.  He looked again, and again went with the same brand he had picked.The point is: I left there more confused than before I walked through the door.  I know he was just trying to be helpful, but it made me realize something.  There are plenty of supplements out there to choose from, but what is considered the best?  Why is it the best?  What separates it from the competition?  Have you ever felt this way walking into a store which is full of protein powders, supplements, and vitamins?  I am sure you have.  So the next time you go to the store, keep in mind that not all protein powders are created equally.  
Confused?  
Let me explain the different types of protein  There are many different types of protein and protein sources.  The most logical choice and the most widely consumed are from animal sources of protein. However, there are two other sources worth mentioning: Casein and Whey Protein.  
Casein Protein - Casein is a component of bovine milk.  A complete protein, casein makes up between 70-80% of the total protein found in bovine milk.  It is one of the most widely used protein sources available today.  Not only is casein a complete protein, but it also includes minerals, like calcium and phosphorus.Casein in bovine milk is in the form of micelle.   Once ingested, this liquid forms a clot in the stomach which provides a slow release of amino acids into the bloodstream.  This slow release can last for several hours.  What does it all mean?  This slow release can help our body retain more nitrogen and utilize nitrogen more efficiently.
Whey Protein - Whey is the liquid which forms after the process of cheese making.   Manufacturers used to throw this liquid out, but two things prevented them from disposing of it: regulations on dumping byproducts and the fact that it is good for us!In whey protein, the proteins are separated and purified.   As mentioned earlier, casein makes up about 70-80% of the total protein in bovine milk, with whey making up the other 20%.   Whey has high levels of essential and branched-chain amino acids which help our bodies heal and provide building blocks for muscle development.   Similar to casein, whey has many vitamins and minerals which help our bodies work more efficiently.
Whey can come in three different forms:• Whey protein powder• Whey concentrate• Whey isolate

Whey Protein powder - Whey protein powder is used as a food additive.  You can find this type of powder in many food products.    There are three types of powders which are used: sweet whey, acid whey, and de-mineralized whey.   Whey powder is found in beef, dairy, bakery items, salad dressings, and infant formula.
Whey Concentrate - Whey concentrate is more potent than the powder.  This type is processed to remove water, ash, lactose, and some minerals that are found in whey.  It also contains more biologically active components and proteins.
Whey Protein Isolate  The truest form of protein, isolate, can have protein concentrations of 90% or higher.  During processing, water, ash, and lactose are removed, making this a perfect product for people who are lactose intolerant.A great source of complete proteins, whey carries many biological and important functions for humans.   Whey has branched-chain amino acids and high concentrations of the amino acid, cysteine.  Increased levels of cysteine can help enhance glutathione levels in the body.  Glutathione is a strong antioxidant which helps fight diseases and prevents damage associated with oxidative stress.  Whey also contains a number of other proteins shown to help enhance our immune system and increase our immune function.  This is good news, since we are entering cold and flu season!Whey protein has tremendous effects in the body.  Consuming whey can result in a greater initial protein synthesis by the body.    Having smaller, more frequent meals with whey has been shown to be more beneficial in strength, performance, and helping in weight loss.


To sum it all up…There are many different types of protein on the market today.  Casein and whey make up the majority of sport supplements sold to enhance sport nutrition and performance.   Casein is found in high concentrations in bovine milk, accounting for 70-80% of the protein source with whey making up the remaining 20%.   Whey powders can be found in many different products as a food additive.   Whey can be a perfect alternative for people who are lactose intolerant, due to the process of purifying the protein sources.If you are looking to enhance your performance or increase weight loss, whey protein powder can be one of the best sources for increasing protein synthesis in the body leading to increased muscle mass.  This increase in muscle mass can lead to increased metabolism, helping you lose more weight!


If you want better results from your workout, then try some Prograde protein powder.  Click here today only there is a coupon code for 25% off on all proteins.

Stress Buster Wellness Booster Save The Date 12/17

May the Joy of the Season reflect in your Body as well as your Soul!

Join us for a wonderful afternoon with friends and healers!

Give to yourself to enhance your giving to others. And,

May the joy and peace you feel after this experience

Carry you through the Holidays with Grace.

Blessings and Happy Holidays! Experience Our Holiday Gifts and Treats for You:

vFREE BioMat Treatments and Product Demonstrations

§Marla Koupal—www.Marla.TheBiomatCompany.com

vFREE Energy Screening

§Verena Vomastic—www.MountainLightHealing.com

vFREE Presentations to Support Your Holiday Spirit

§1:30 Energy Medicine for Stress Management (Verena Vomastic)

§2:00 xxx (Sigolene McCarthy)

§2:30 Breathe… (Cass Mullane)

§3:00 Close to Home for the Holidays—Local Sources for Eating & Giving (Eileen Healy)

§3:30 Sacred Humans Thrive Amid Holiday Bustle (Tascha Yoder)

§4:00 De-Stressing Exercises for Busy People (Wanda McCormick)

§4:30 Create a Magical Holiday with Feng Shui (Suzanne Metzger) 15-Minute TUNE-UP ($12) or 30-Minute MINI SESSION ($20) ($10 / $15 for CPL Members; FREE for Active-Duty Military Members and Families with ID)

vEden Energy Medicine for Stress Relief & Relaxation

§Verena Vomastic, Linda Wicks—www.MountainLightHealing.com

vEmotional Balancing and Detox Footbath

§Sigolene McCarthy—www.SigoleneMcCarthy.com

vMassage (Chair or Table)

§Debbie Walker—www.EmeraldMountainInc.com

vReiki

§Sandra Rojo—www.Sacred-Awakening.com

Please Join Us for a

Holiday Stress Buster / Wellness Booster

Saturday, 17 December 2011

1:00 pm to 5:00 pm

Center for Powerful Living

www.CenterforPowerfulLiving.com • 635 Southpointe Ct, Colorado Springs CO 80906 • 719-448-9000

New Research Reveals “Secret Shortcut” You Can Use To BURN OFF MORE FAT and LOSE MORE WEIGHT without exercising longer or harder!

M.D.’s and professional trainers say they get nearly TWICE the WEIGHT LOSS RESULTS from this breakthrough that is guaranteed to make your weight loss more successful, faster and easier.

Warning: If You Do NOT Do This, IT MEANS YOU ARE THROWING AWAY A LOT OF THE WEIGHT LOSS YOU SHOULD BE GETTING AND THE TIME AND EFFORT YOU SPEND WORKING OUT.

Dear Friend,

        Do you want to lose weight faster and easier from your exercise?

        Do you want to have more free time to do what you want instead of working out more?

        Are you sick and tired of not getting the results you want fast enough? Are you afraid to look at yourself in the mirror when you are naked or when changing clothes?

        Well then, I have very exciting news to share with you …

        Remember back in school? How thin a lot of your friends were? I’m going to reveal a recent exercise discovery that is the difference between a friend who was thin back in school … and now looks great all these years later … and a friend who was also thin back in school … but now looks overweight and sloppy.

And, yes, now you can use this “secret shortcut” to look like you used to you …. younger and thinner!

        Here it is:

The Secret To MORE WEIGHT LOSS FROM EXERCISE Is Drinking The Right Nutrients Within “The Golden 60 minutes” After Your Workout!

        It’s a fact: Clinical studies by top universities have proven the most important 60 minutes of the day to make your body burn off a lot MORE fat and calories than it otherwise would … is within the first hour after finishing your workout!

        Within this “Golden Hour”, you should consume a shake with a 2 to 1 mixture of fast-absorbing carbohydrates, high-concentration proteins and certain other nutrients.

        If your body does not get these nutrients it needs right after your workout, you are flushing a lot of your exercise efforts down the drain.

        You will also weaken your fat-burning metabolism*. You will also lose muscle, suffer more pain, have more fatigue and your performance will suffer the next time you workout*.

        The simple fix is to drink the right shake immediately after your workout.

This Is The Key Difference For People Who Lose Weight The Fastest And Easiest … And Keep It Off

        The breakthrough ProGrade® Workout™ shake will make the most of all your hard work and time spent exercising.

        It will make your body burn off more fat for days after your workout. It increases metabolism from accelerating lean muscle growth.

        It will maximize your weight loss results … and with NO extra time or effort spent by you!

Why You MUST Drink THE RIGHT Shake After You Exercise         Shakes are food in liquid form so they digest faster and more easily than solid foods. This gives your muscles the nutrients they need right away when they are most receptive to them … and when they will burn off the most fat and calories from your body by far!

        Post-workout is the time that the muscles will absorb nutrients like a sponge because you have just depleted the glycogen stores so drastically with your workout.  Carbs will be used by your body to restore muscle glycogen. If your post workout shake does NOT contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be bad.

        Protein is best consumed in the form of whey powder. While egg whites, chicken and tuna fish are fine sources of protein that I personally eat, they are NOT the ideal type of protein after your exercise session. These foods are whole foods, and the protein in whole foods digest pretty slowly.

        You may have eaten a high protein food in your post workout meal, but by the time the protein is digested and finally ready to be used by your body, a whole lot of time would have passed. This is why the ideal source of protein to eat after your workout is a whey protein powder mixed with some type of liquid thus creating a whey protein shake.

        A whey protein shake like ProGrade® Workout™ shake will be digested by your body much quicker. And whey protein is the fastest digesting protein there is. This is what makes whey protein pretty much the official choice of leading personal trainers as their post workout meal protein source.

        So, consume your post-workout shake as soon as possible at the completion of your workout, and surely well within what is called the "golden hour”.

ProGrade® Workout™ Shake TURNS OFF Your HUNGER and TURNS ON Your FAT BURNING!

        This shake has a unique formula that puts everything your body needs after training all into one delicious shake. Designed to target every aspect of weight loss, recovery, lean muscle growth, strength, speed and essential nutrient replenishment.

        What normally would take 6-7 different supplements to accomplish, this does it all in one serving. Best of all, there is no added fat or cholesterol to weigh you down, AND YOU’LL SWEAR YOU ARE DRINKING A TROPICAL DESSERT!➤ Our customers say it is the best-tasting nutritional shake they’ve ever tasted!
➤ Mixes easily with no clumping
➤ Increases lean muscle
➤ Increases nutrient absorption
➤ Prevents muscle breakdown
➤ Dramatically enhances quickness of muscle recovery
➤ Reduce extent of DOMS (Delayed Onset Muscle Soreness)
➤ Suppresses Cortisol hormone elevation
➤ Strengthens immune system function➤ Replenishes muscle glycogen stores
➤ Enhances Cell Volumization
➤ Mixes instantly, no blender required.➤ No adverse side effects with your digestive system➤ Perfect post-workout meal on the go➤ Make your life easier: This delicious post-workout formula is easy to carry with you
     to the gym➤ Use this simple formula immediately after your workout to help turn your body into a
     muscle-building, calorie-burning machine➤ Powder so fine that you can even use a spoon to mix it with
➤ Generates extra energy for you that lasts all day

Research based carb/protein ratio for optimizing workouts

Delicious easy-to-mix formula – ready to drink in less than 60 seconds

Rapid absorption designed for maximum muscle recovery

Accelerates lean tissue growth which raises metabolism

Contains over 3 grams of BCAA's.  

Low Temperature Microfiltered and Ion-Exchanged Whey Protein Isolates for unparalleled purity

Powered with pharmaceutical quality whey protein

Prograde Workout is Gluten Free*

Non-GMO and Growth Hormone Free

Here’s The Best News Of All!

        This exciting news is really about your opportunity to spend the rest of your years healthier and happier! Now you can have better health for the things that really make life better including:

Feeling younger, sexier – more attractive to the opposite sex!

Spend more time with your friends!

Shop, read, or do what you love more!

Feel more excited, happy and positive!

Make your relationship or marriage more special!

Learning exciting new things!

Meet and become NEW FRIENDS with exciting, fun people!

Make your “secret dreams” come true!

But Don't Carbs Make You Fat?         Normally they do, but NOT when you take carbs during HIS! HIS means: High Insulin Sensitivity, a condition that occurs after twenty minutes of intense training and lasting up to an hour after training. During this time, carbs are driven straight into muscle to supercharge your workouts and create stored glycogen for your next workout.         Most people know by now that the way to recover is to take protein before and after training. Research into nutrient timing has shown that you recover up to two times faster as a result. But new research shows that if you are NOT getting a 2-to-1 carbohydrate-to-protein ratio after your workout … you are NOT getting the full weight loss benefits!

In Addition To Faster and Easier Weight Loss, You Will Also Recover From Your Workouts Faster And With Less Pain

        Are you fed-up with next day muscle soreness and pain after your workouts?

        When recovering from intense workouts, ProGrade® Workout™ shake has the vital nutrients you need to bounce back fast with less or no muscle pain. It has the right vitamins, including antioxidants, to help reduce muscle soreness and assist in your lean muscle repair and growth.

        Studies by leading universities show that with proper nutrition during the first hour following exercise you can increase your body's ability to recover more than 100%.

        This delicious shake will get rid of 70% to 100% of the pain you usually feel the next day!

Your 3 Biggest Problems NOW ELIMINATED For Not Eating Your Most Important Weight Loss Meal Of The Day! Most people fail to consume the most important meal of the day (within 60 minutes after your workout) because of one or more of the following reasons: Problem #1: They don’t have time to prepare a workout recovery meal. Let’s face it: in today’s fast paced world, who does? It’s downright difficult to remember to pre-cook and pre-package a meal the day before, then remember to carry it with you to the gym every single day. Those that tried to “cook as you go,” found it extremely difficult to rush home to prepare food within the time frame needed to reap the rewards of a post-workout meal. So at best, their post workout meals were really late (providing no real benefit) or were skipped altogether. Problem #2: They hate eating cold cooked meals. There’s nothing worse than finishing up your workout or training session then sitting down to a cold, nasty chicken breast. Frankly, it’s dry and disgusting - might as well be eating mud.  And for those who “could” force down cold meals, they could only do it for a short amount of time. The unappetizing taste usually made them begin to dread even looking at the food anymore. Problem #3: They can't stand the taste of 99% of all meal replacement shakes.  Pick up 10 different meal replacement shakes off the shelves, and 9 out of 10 will be downright disgusting. Many taste like watered down chalk water disguised as a protein supplement - or worse. The very thought of drinking this stuff has most people cringing. Now with ProGrade® Workout™ Shake, all 3 of these biggest reasons are now eliminated!

A Creed To Live By

Beautiful reposted from Woman to Woman facebook page
By Nancye Sims

Don't undermine your worth by comparing yourself with others. 
It is because we are different that each of us is special.

Don't set your goals by what other people deem important.
Only you know what is best for you.

Don't take for granted the things closest to your heart.
Cling to them as you would your life, for without them life is meaningless.

Don't let your life slip through your fingers by living in the past or for the future.
By living your life one day at a time, you live all the days of your life.

Don't give up when you still have something to give.
Nothing is really over until the moment you stop trying.

Don't be afraid to admit that you are less than perfect.
It is this fragile thread that binds us to each other.

Don't be afraid to encounter risks.
It is by taking chances that we learn how to be brave.

Don't shut love out of your life by saying it's impossible to find.
The quickest way to receive love is to give love.
The fastest way to lose love is to hold it too tightly;
and the best way to keep love is to give it wings.

Don't dismiss your dreams.
To be without dreams is to be without hope;
to be without hope is to be without purpose.

Don't run through life so fast that you forget not only where you've been, 
but also where you're going. Life is not a race, 
but a journey to be savored each step of the way.

Get The A List book today and learn how to weigh less, beat stress and live a healthy, happy life.

She beat cancer at 29. At 39 she figured out how to win her food, weight and lifestyle battles for good. Now proud cancer survivor and author Roslyn Franken can honestly say that she's 'been there, done that, wrote the book'. In her book, The A List: 9 Guiding Principles for Healthy Eating and Positive Living, Roslyn Franken reveals her easy-to-follow 9 step proven process to lose weight for good and gain confidence for life. You'll be able to minimize your diet and weight-related health risks, transform your body-image and improve your overall energy and well-being in simple ways never dreamed possible plus much more.

With The A List Book, you get...

• Practical tools and information in an easy-to-read and easy-to-understand format.
• Self-reflective questions in a workbook style to help you understand yourself better and make better choices.
• Sample tracking and monitoring forms to help you stay motivated, focused and on track
• Personal insights from the author's own struggles with food, weight, health and lifestyle plus real life examples from her coaching clients.
• Fast and easy healthy recipes.  Be sure to try Roslyn's fast and easy couscous recipe for a complete tasty and nutritious meal you'll want to make over and over.

Make a positive change for yourself.

Intro classes to come...December 5th you can try one out

During the month of December you can try each class once for free, if you like it then sign up.  Contact me to try one out.
Official schedule begins January 3rd,  I will be offering classes in addition to Get Fit such as;

• Awesome Abs 7pm Mondays
• Blast that Booty 7pm Tuesdays
• Don't Resist the Band 7pm Wednesdays
• Pass the Medicine Ball please. 7pm Thursdays

• Who put the Stable in Stability Ball? 7am Tuesdays
• Body Weight 101 7am Wednesdays
• Fitness 101 for the unfit. 7am Thursdays
• Flexibility 101 7am Fridays

The classes will be limited to 5 women and will be 30 minutes each taught once a week at 7am or 7pm, see above times.  Each class will be $5 sold in block of 4.  $20 month for 4 classes. If you get your own group together we can create a time that works for your group and you as the group leader will attend FREE.

Scroll to right of blog and purchase your classes NOW.

Road map to happy

I love this roadmap to happy.  What path are you on?  

Are You Happy?  If you answered YES, that is absolutely wonderful and you keep doing what you're doing.  If you answered NO, then why not?  The next question you have to ask yourself is, do I want to be happy?  If you answered YES, then change something.  Ask yourself, why am I unhappy?  You may find several answers to that question.  When you determine what is making you unhappy in each part of your life, then start thinking about what would make you happy and what you would need to do to make that happen.

Start a journal and write down the things that make you unhappy.  Each time you think about it and come up with small, doable changes, write those down too.  Repeat that step for all the unhappy parts in your life.  The more you think about it, the closer you can get to making small changes and find a little bit more joy in your life.

If you answered NO to the question do I want to be happy, then keep doing what you're doing.  Now of course that is a silly answer if you want to be happy, but if you are not willing to take a look at what your doing that creates the unhappiness and you are not willing to make a change then the obvious answer is NO I don't want to be happy.

"Acknowledge the things that work for you and do more of them.

Acknowledge the things that don't work for you and do less of them.

When in doubt, stumble!"  Michael Neill