Nutritional Labels Made Easy

I’ve often seen people trying to read and understand nutritional labels only to end up feeling overwhelmed and frustrated.  In this newsletter is an informational video that should dispel the mystery behind the dreaded nutritional label.

Please feel free to leave any comments!


Staying Healthy and Fit Over the Holidays

For most people, the holidays are a time of indulgence, a time when diets are ditched and discipline is thrown to the wind. This holiday season can be different. With a bit of planning and persistence it is possible to stay healthy and fit over the holidays.

Step One: Start Small

Aim to make one change per week, and wait until that change has been fully integrated as a habit before moving on to the next one. For example, try eliminating sodas one week. The next week, work on another change, such as switching to nitrate-free meat products. In this way, lifestyle changes will be set in motion rather than merely adopting holiday habits that disappear with the arrival of the New Year.

Step Two: Have a Plan

Eating healthy during the holidays might be easy at home, but what about holiday parties? Holiday parties are often a time when food and alcohol consumption levels are high, which leads to countless empty calories and blown portion control.

It is vital to have a plan when attending holiday parties. Limit alcohol consumption by sipping a glass of water between each drink. This assists with staying hydrated as well controlling cravings for alcoholic beverages. If water is not enough, try adding lemon or cranberry juice to sparkling water.

Portion control is another key factor to control cravings. Eating before a party lessens the likelihood of mindless snacking. Choose a smaller plate and fill it with fruit and veggies. Don’t linger near the snack table; instead, keep a plate or drink in hand to reduce the temptation to graze.

Step Three: Stress Management

The holidays can be a stressful time especially if adequate sleep and fitness are missing from the equation. Getting plenty of restful sleep at night is essential to a stress management plan that supports fitness goals.

Proper sleep actually aids in eating healthy. Fatigue makes it harder to control cravings and makes people more inclined to reach for high carbohydrate foods that are laden with sugar in order to get a quick burst of energy.

Instead of high carb foods, focus on eating protein, staying hydrated and taking vitamins and minerals. Eating protein helps stabilize the blood sugar and control cravings. Staying hydrated helps the body to distinguish between hunger and thirst. Taking vitamins and minerals ensures that the body receives proper nutrition to stay on track with fitness goals during the busy holiday season.

5 Benefits of Eliminating Sugar from Your Diet

Immediately Lose Weight and Gain Healthy Skin

A lot of foods that are high in sugar are void of any real nutritional value. By replacing these foods with better options, you’ll be giving your body the fuel that it needs to function instead of junk, and this is great for your overall health. Eliminating junk food from your diet is good for weight loss, but it can also contribute to having healthy skin. Moreover, people who are obese tend to live shorter lives, and so it’s easy to see how weight loss is one of the keys to healthy aging for many people.

Ensure you Decrease Your Risk of Diabetes

Dropping your consumption of sugar can also reduce your risk of diabetes. Studies have shown that drinking beverages with a lot of added sugar drastically increases your chance of diabetes, and it’s not good for your health overall. To make the switch from these beverages and remove sugar from your diet in general, you’ll have to find a substitute that you like. Flavored water is a good choice for some people, and fruit juice is also popular. Your drink choices are habits, and if you want to get rid of the old habits, then you have to form new ones. The same thing goes for the foods that you eat regularly. If you want to be successful in consuming a lot less sugar, then the main thing you have to do is build new eating habits by finding food products to eat that aren’t high in sugar.

Sleep Better With Less Sugar

People who take in a lot of sugar often complain about having trouble sleeping. Getting adequate sleep is a major part of healthy aging, and it becomes more important as you get older. If you have trouble getting to sleep because you are so full of sugar, then the next day you might have a problem with getting through your day. The solution that many people choose is to take in even more sugar, and this creates a snowball effect. If you want to cut back on your sugar so that your sleeping habits will improve, then a good place to start is replacing sweet in the evenings with foods like protein rich snacks. Replacing your snacks and other foods with non-sugary alternatives on a regular basis is one of the keys to eliminating sugar from what you eat.

Cut the Sugar and Boost Your Energy

Eliminating sugar from your diet can also lead to increased energy levels. Eating a lot of sugar is known to produce a burst of nervous energy, but most people feel horrible after the effect wears off. Crashing after a sugar high causes people to have low levels of energy, but the nervous and anxious energy that sugar gives you can also wear you down. By cutting even a small amount of sugar from your diet, you will increase your energy and go through fewer highs and lows.

In conclusion

Why not begin the holiday season different this year by trying implementing these five benefits.  You’ll eliminate as much of the sugar as possible and the need to go on a diet in 2013!  Be proactive by cutting back on sugar and finding new ways to get your sugar fix. Start feeding your body healthy and nutritional snacks that will provide the energy you need to get through the holidays and beyond.  If you make these five small changes now you won’t need to make a New Year’s resolution to lose the 10, 15 or 20 lbs. gained over the next couples of month.


6 Ways to Nourish your Skin from the Inside Part 2

The majority of us are born with healthy supple skin. However, as we age our skin becomes less resilient to everyday wear and tear. The great news is that it’s not all related to our genes. Believe it or not approximately 80-90% of how your skin ages over time is in your hands.

 If you feel like you have lost your “youthful glow” or simply wish to maintain your dewy complexion for as long as possible, then read on for some secret nutrition and lifestyle tips to help you glow from the inside out.

 1.   Eating Protein

 Every cell in our body relies on protein to maintain life.  Protein repairs our tissues, muscles and helps our body create new tissue and cells.

All our muscles, organs, hair, nails, eyes and skin are made from protein. Protein is constantly active in our body helping support our major organs and muscles with the necessary hormones they need to help us function properly.

2.   Healthy Fats

Healthy fats, especially omega 3 fatty acids and monounsaturated fat have powerful anti-inflammatory effects improving skin’s moistness, texture, suppleness and smoothness. We need good fats, such as those found in salmon, sardines and other cold water fish, extra virgin olive oil, extra virgin coconut oil, nuts, seeds, avocado and acai (a Brazilian berry whose fatty acid ratio resembles that of olive oil).

These “good” fats will help us absorb nutrients from our vegetables and fruits, keep our cells supple, our skin glowing and wrinkle-free, our brains sharp and our mood upbeat. Dietary fat is extremely important to help us burn fat and needs to be included in our daily diet.

3.   Fresh Fruits & Vegetables

Our skin is the largest organ in the body, and it’s important to take necessary steps to ensure its health and appearance. Eating fresh organic fruits and vegetables is one important way to protect the health of your skin. Additionally, fresh organic fruits and vegetables are full of antioxidants.

Antioxidants help to counteract free radicals by binding and making them harmless. Too many free radicals can cause damage to our bodies. Over time the damage they cause can result in premature ageing of the skin and possibly skin cancer.  Make it a healthy habit to add a variety of fresh organic produce to your daily diet and start reaping the benefits that fruits and vegetables have to offer.

 4.   Supplements

 Most of us know we need to nourish our skin on a daily basis to keep it healthy and youthful but some of use still believe that food, water and topical lotions and potions are adequate maintaining healthy skin.  According to,” Jeannette Graf, M.D., a leading skin science expert and advisor to the “Life…supplemented” campaign: “Lotions and creams are important, but it is even more important to take care of your skin from the inside out. If you’re healthy, your skin will show it – and the best way to stay healthy is to engage in smart lifestyle choices. Start with a healthy diet and supplement that include vitamins and regular exercise.”

 5.   Water

 It is vital for healthy skin, to drink plenty of fluids, aim for ½ your body weight in ounces of clear fresh water.  When the body is hydrated the skin gets the necessary moisture it needs and helps us create the youthful dewy look we desire. Don’t forget water helps to clear away the toxins in our body.

6.   Alcohol

 Too much alcohol can cause dehydration which over time will affects skin’s appearance, causing wrinkles as well as underlying damage to the liver, heart and your blood pressure.  Most experts recommend 1-2 drinks a day if you are a woman and 2-3 drinks a day if you are a man, aiming to enjoy at least a few days without alcohol.

 Check back on Saturday for Part 3 on 5 Ways to Nourish your Skin from the Outside.