Monthly Archives: December 2013

Scrap Your New Year’s Resolution

This is so good, I offer it here for your consideration; thank you Rory Vaden (author of Take The Stairs)!

Whatever you want to achieve, starting January 1, 2014; and I hope it is healthy eating, exercise and sleep-related…

You are wasting your time if you are making a New Year’s resolution. New Year’s resolutions always fail.

They fail because they are grounded in the mindset that “I’m going to start this year differently” or “this year I’m going to do things better.” That line of thinking is inherently faulty compared to the psychology of the people who are actually successful at implementing lasting change.

Resolutions, diets, and 90-day programs have one major flaw the flies in the face of instilling lasting change…they imply a finite amount of time. It dooms the well-meaning aspirer because they enter into the commitment under the auspices that they are going to make some sacrifice for a pre-defined amount of time. But that leaves them completely vulnerable to returning back to the way they’ve always done things as soon as that season is over or as soon as they get off track of the pace they’ve laid out for themselves.

Successful people think differently.

Successful people decide that the choice and change that they are about to make is not a temporary one; but a permanent one. Successful people know that success is never owned; it is only rented – and the rent is due everyday.

They don’t try to “gear up”, “hunker down”, or simply “endure the pain” for a while only to someday celebrate their victory by returning to their former state of indulgence. Rather, they get serious that something needs to change about their life forever. They aren’t going to go on a diet; they’re going to permanently change their diet. They don’t make a resolution to go to the gym “a little more often this year”; they decide that exercise is going to be a part of their daily life until they die. They don’t convince themselves to get control of their spending for a few months; they radically commit to the idea that they will never get into debt ever again.

A person who is on the path to creating real results isn’t interested in following a seasonal fad or tagging along on some popular trend. Quite the contrary; they legitimately acknowledge that something in their life needs to be altered and then they commit that they’re going to do whatever it takes for as long as it takes to make it happen.

The irony is that even a timeframe as short as 90 days can be nearly impossible to motivate ourselves for when we’re trying to change our habits. But when you are fighting the battle for just one day, then you ask yourself the question “can I do this just for today?” And the answer is almost always “yes!”

You pay the rent for that day and you don’t worry about tomorrow until it comes. Then when the next day comes you again ask yourself “can I do this just for today?” to which you know the answer is yes because you’ve done it once before. Even if you get off track for a day or two, you quickly get back to asking yourself “can I pay the rent just for today?” and you’re always – at most – only one day away from the next victory.

You repeat the pattern over and over but you never convince yourself of some invisible finish line and your commitment always supersedes artificial deadlines.

So, ditch the diets. Rebuke the resolutions. And instead just get real on what part of your life is broken that you are going to fix. It’s fine to start on January 1st but it’s no better, worse, or different than any other day. It’s not about the date at all. It’s about the decision to do something better. To be someone better.

And it’s the perspective of knowing that:

No matter who you are

No matter what the date is

No matter what happened yesterday

And no matter what might happen tomorrow…

Today is just one more day that I’ll pay the rent. And tomorrow I’ll do it again because….

Success is never owned; it is only rented – and the rent is due every day.

Happy New Year!

Americans’ Eating Habits Worsened in 2013

Produce consumption down in most months compared with 2012

Americans ate less healthily in 2013 than in 2012, according to a new report.

A lower percentage of Americans reported eating healthfully “yesterday” every month this year, versus the same months last year. For example, 64.5 percent of Americans said they ate healthy all day yesterday in October this year, compared with 67.1 percent in October 2012.

The findings are based on 150,000 phone interviews conducted between January and October of this year. At least 500 Americans were asked each day about their eating habits as part of the Gallup-Healthways Well-Being Index.

Healthy eating generally follows a seasonal pattern, gradually declining in the spring, ticking up in the late summer months, and then falling steeply in November and December. The increase between December 2012 and January 2013 was 1.9 percentage points, which is lower than the typical New Year’s uptick. Additionally, May and June 2013 brought steeper-than-usual declines.

In addition, produce consumption also seemed to be down in 2013 compared with 2012.

produceeating

Fewer Americans have reported eating at least five servings of fruits and vegetables at least four days per week in most months in 2013 compared with the same months in 2012. The only exceptions were March and October.

“Both healthy eating and produce consumption tend to decrease in November and December, likely attributable to Americans’ indulging during the holiday season,” the researches wrote in the report. “As the U.S. obesity rate continues to increase across almost all demographic groups, it is critical that Americans begin to eat healthier and exercise more.”

As the U.S.obesity rate continues to increase across almost all demographic groups, it is critical that Americans begin to eat healthier and exercise more.

Adding Juice Plus+ is a great way to start and to help bridge the gap between what we do eat and what we need to eat, in terms of daily fruit and vegetable intake. We are so glad we have Juice Plus+ as a part of our regular daily healthy eating.

Portion Control: Your Secret Weapon

7 Easy Tips to Make Portion Control Your Super Weapon for Longevity and Weight Loss

“Eat Less. Live Longer.” This mantra is scientifically proven, but it doesn’t mean we have to starve ourselves or be on a permanent diet.

However, contrary to popular belief, eating healthy food may still lead to weight gain. How, you ask? It’s a matter of portion sizes. The larger the portion, the more calories in. That’s why it’s crucial to be aware of not just WHAT we eat but HOW MUCH. Here are some suggestions that can help you better portion your food.

Tip #1: Use visual aids for common food serving sizes. Examples:

  • Meat, fish, or poultry = 3 ounces = deck of cards / iPod (Yes, that’s a portion, not a plate sized steak!)
  • Pasta, rice, potatoes = one cup = baseball
  • Potato, yam = one unit = computer mouse
  • Nuts = 1/4 cup = golf ball
  • Salad dressing or olive oil = 2 Tbsp = shot glass
  • Peanut butter = 2 Tbsp = shot glass
  • Ice cream = half cup = half baseball
  • Cheese = 2 ounces = 2 fingers

Tip #2: Read the serving size information on the Nutrition Facts Panel
Processed foods have a nutrition facts label and the first thing it shows is the serving size. All the calorie and nutrient information that follows is calculated per serving. But sometimes the serving size is tiny compared to what people really eat. For example, many cereals list the serving as half a cup (one ounce). Even 7 year-olds eat more than that, so make sure you accurately account for the true portion size you consumed.

Tip #3: Understand how many servings are in a package
As a follow up to the previous tip, it’s important to know how many servings are in a package. A small bag of Doritos that you can finish off in 5 minutes or less may actually contain 2.5 servings! That means two and a half times the calories you were expecting. Beverage bottles are notorious portion expanders. The small bottle of Naked Juice or POM you just got from the vending machine, at the lunch buffet, or convenience store actually has TWO servings of liquid. A serving of juice (or soda, or water) is 1 cup (8 fluid ounces), but these bottles usually provide you with double that amount, 16 ounces. Share with a friend, or better yet, drink water!

Tip #4: When eating out, ask for the small or kids sized portions
Restaurant and fast food meals have ballooned in size in the last 30 years. A 280 calorie Caesar salad in 1985 is now over 700 calories! It’s an arms race between competing chains for dollar value, but your weight and health are the collateral damage. Ask for the junior portions or share a large portion with a friend.

Tip #5: Never eat out of the bag or box
If you bought a family size bag of pretzels, or a gallon tub of ice cream, the worst possible thing to do is eat straight out of the package, especially in front of the TV. It will cause mindless eating and multiple serving syndrome.

Tip #6: Plate in the kitchen, eat in the dining room
The easiest way to overeat is having the serving dishes on the dining table within arm’s reach. Plate your food in the kitchen then serve it at the table. The only exception should be a large pitcher of water on the table.

Tip #7: Fresh fruits and veggies get a free pass
Fresh produce is usually high in nutrients and low in calories. Adding more into your diet or a meal is a good idea, even if you go over on your portion size. The fiber in produce will help you feel full and less hungry.

Five Superfoods that Jesus Ate Regularly

As a family today we sing “Happy Birthday Jesus!”

As for this blog, it’s appropriate to share this excellent article by fooducate.com … enjoy!

pomegranate

Food was not easy to come by before the agricultural, industrial, and technological revolutions of the last few centuries. But, before that time, civilizations were able to grow and prosper for thousands of years. In Nazareth and Jerusalem circa 2000 years ago, life was still mostly agrarian. During the time of Jesus, malnutrition was an annual threat. A dry winter meant less food for an entire year. Several years of drought would lead to mass migrations.

Plants, animals, and people adapted to the region, and as we all know managed to write some of the most exciting chapters in the annals of humanity. So what did Jesus and countrymen live off in the ancient land of Israel?

1. Olive oil – Olive trees are very resilient and can survive years of poor water supply while reliably providing a harvest every fall. Some trees live to be hundreds of years old. Olive oil is rich in monounsaturated fats (the good fats). It is also anti-inflammatory and tastes great on a salad. It goes without saying that back in the day all olive oil was extra virgin and cold pressed.

2. Wine – Grapes grew in abundance in the foothills of Jerusalem and while they had a very short season, wine lasts for years. Besides its religious function and great side effects, red wine contains antioxidants called resveratrols. These may help prevent heart disease by increasing levels of good cholesterol and protecting against damage to blood vessels.

3. Fish – Jesus may have walked on the water, but underneath him the Sea of Galilee (actually, it’s a lake) was teeming with freshwater fish. Fishermen could rely on a relatively stable supply of fish, which are a great source of lean protein, and beneficial omega-3 fats.

4. Pomegranate – Pomegranate trees grow well in Mediterranean climates and produce what is arguably one of the sweetest fresh superfoods of the ancient world. (They did not have blueberries or strawberries).

5. Figs – Fig trees tend to grow near water sources, and are hardy enough to withstand blazing summer heat and cold winter nights. The fruit can be eaten fresh or preserved by drying. Dried figs were traveler’s food. In either configuration, figs are rich in virtually every nutrient in the book, including fiber, calcium, vitamin A, and B vitamins. They are also good for constipation.

Merry Christmas everyone! Here’s to a happy and healthy holiday for all, and a 2014 that will be your best ever.

How to Detox Your Taste Buds

Seven Ways to Reduce Sugar & Salt Cravings

saltThis time of year the voices of the great ‘tempters’  – sugar and salt – are  ‘louder’ than ever in our ears.

One of the biggest issues dieters (and others wanting to eat more ‘cleanly’) complain of is that healthy foods simply don’t taste good. The truth is that our taste buds have simply forgotten what real food tastes like. Food manufacturers have spent decades optimizing their products for a “bliss point” – the right mix of fat, sugar and oil that makes us crave more of the same.

Here are some tips that will help our taste buds remember.

No-Processed-FoodsTip #1 Eat less processed foods
This is a no-brainer. 70% of the sodium in a Western diet comes from processed food (restaurants, fast food, snacks and prepared supermarket food). The rest is added while cooking, at the table, or is found naturally in foods. So if you really want to cut down on your sodium, start reducing processed foods from your diet. The same idea holds true for sugar.

Tip #2 Choose frozen, not canned
Salt and freezers are both “preservers”, keeping food from spoiling. Choose frozen over canned veggies because they don’t need the salt to protect the food. They usually have  a higher level of the original vitamins preserved compared to canned. If you do use canned vegetables, try rinsing them to get some of the salt out.

Tip #3 Delay salting
When cooking, add salt just before serving, and in a smaller amount than called for in the recipe. Each diner can then add salt to taste from a shaker at the table.

Tip #4 Gradual salt and sugar detox
Train your taste buds to enjoy less salty & sugary foods. Gradually reduce the amount of salt & sugar you add to your food and drink, and reduce the salty & sugary foods in your diet. After several weeks, your salt & sugar comfort zones will be smaller. If you keep at it, within a few months, you’ll actually start to dislike fast foods because they will taste too salty or sugary sweet!

newchewsTip #5 A healthy sweet snack can help
Carrots or berries will satisfy a sweet craving without any negative consequences. From personal experience I know that sucking on a couple of Juice Plus+ Soft Chewables helps too; these are Juice Plus+ in a delicious ‘gummie’ form.

Tip #6 Eat more regularly
If you wait too long between meals (or snacks), your body will be signaling for the fat sugar salt combos, and your willpower won’t be strong enough to say no. But if you don’t get to that stage, you’ll have an easier time making the healthier choices.

cfightingfoodTip #7 Increase the plants in your diet (especially raw or lightly steamed)
As you replace processed food with fruits, vegetables, beans, seeds and legumes, your taste buds will change. You will experience what we call ‘metabolic reprogramming’ at a cellular level. Adding Juice Plus+ has the same effect.

The results of our own experience (I love spinach, kale, broccoli, etc. now!) and of the Juice Plus+ Children’s Health Study demonstrate this; children and adults eat more fruits and vegetables (because they want to), after taking Juice Plus+ for 4 months. This is even more pronounced after 1 year and 3 years on Juice Plus+:

chs_fv

An Apple a Day Matches Modern Medicine When it Comes to Heart Health

applesIn the Christmas edition of the British Medical Journal, researchers from the University of Oxford in England estimated how effective the adage “an apple a day keeps the doctor away,” would be today in terms of preventing heart disease in the over-50 population.

The results have people around the world sitting up and taking note.

As posted on the University’s website: “Using mathematical models, the researchers calculated that prescribing an apple a day to all adults aged 50 and over in the UK would prevent around 8,500 deaths from heart attacks and strokes every year.”

They say this is similar to the 9,400 fewer heart deaths that would be seen if everyone over 50 who was not already taking them was given statins – modern cholesterol-lowering heart drugs.

This last figure uses the results of a recent large study led by a different Oxford group which found that statins can reduce the risk of heart attacks and strokes, including in people with low risk of heart problems.

apple_preventionDr Peter Coleman, of The Stroke Association, said: “Apples have long been known as a natural source of antioxidants and chemical compounds called flavonoids, all of which are good for our health.”

This study shows that, as part of a healthy diet with plenty of fresh fruit and veg, a daily apple could help to reduce the risk of stroke and heart disease.

“While it is vital that those who have been prescribed statins continue to take this highly-effective medication, everyone can lower their risk of stroke with simple lifestyle changes, like eating a balanced diet.”

Although apples are more expensive than statins, the researchers conclude that an apple a day is able to match the more widespread use of modern medicine.

The researchers stress that no-one currently taking statins because they are at high risk of heart disease should stop, although they add: “by all means eat more apples.”

Read more…

But of course it’s not only the illustrious apple that we should be eating! Why not get the benefits of all 26 different, nutritious and wellness-producing fruits, vegetables, berries and grains, every day, that make up Juice Plus+?

Food for Thought: Soak up Antioxidants

Antioxidants are a hot topic these days. According to the National Cancer Institute, antioxidants are chemicals that block the activity of other chemicals known as free radicals.

antioxidantFree radicals are highly reactive and cause damage to cells, including damage that may lead to cancer and most other diseases.

Antioxidants are made naturally by the body, and you can get more through food and dietary supplements.

By eating foods rich in antioxidants, it’s possible to prevent many diseases, enhance our immune system and reduce the physical effects of aging.

Incorporating low-fat, plant-based foods can be essential to wellness and disease prevention. Overall, there isn’t one food that can help prevent disease, but healthy diets are important for general well-being and weight control, as well as lower our risk of disease.

Here are some ways to add antioxidants to your diet:

Eat more fruits and vegetables — especially those rich in color and leafy greens. Make a smoothie, and add veggies to omelets, tomato sauces and whole-grain pasta dishes. Adults need to aim to eat 9 to 13 servings of fruits and vegetables a day.

Go nuts. You can incorporate nuts and berries into oatmeal or whole-grain cereals, or make homemade trail mixes with seeds and dried fruit. Snacking on raw nuts has proven health benefits.

Drink green tea. Tea’s health benefits are largely due to its high content of flavonoids. Studies have found an association between consuming green tea and a reduced risk for several cancers, including skin, breast, lung and bladder.

Whole-food supplement. Instead of traditional vitamin supplements take one proven to provide a wide range of antioxidants from plants.

You can read more on antioxidants and watch my webinar Fueling For Peak Performance.

One of the most powerful, proven sources of antioxidants is Juice Plus+.

Children’s Vitamins Contain Hazardous Chemicals

Comparisons May Be “Odious” But …

We hate to single out any product – and we only do so here to make a point and not to criticize – but we are committed to Inspiring Healthy Living Around the World (our mission), and we are obligated to educate those who are willing to learn the truth.

Ideally, in the perfect family in the perfect world, no-one would need to give their children (or anyone) a man-made product to supplement their diet. But, honestly, that’s not us and we don’t live there!

So when a parent or grandparent (who loves to spoil their grandchild!) is choosing the best thing to help keep the child healthy, knowledge is power.

The products below are available to almost everyone, almost everywhere: we will help you get the first, but we will not help you get the second!

flintstonesnewFact: the #1 children’s vitamin brand in the US contains ingredients that most parents would never intentionally expose their children to, so why aren’t more opting for healthier alternatives?

Kids vitamins are supposed to be healthy, right? Well then, what’s going on with a vitamin product that proudly claims to be “Pediatricians’ #1 Choice”?

Produced by the global pharmaceutical corporation Bayer, this wildly successful brand features a shocking list of unhealthy ingredients,  including:

  • Aspartame
  • Cupric Oxide
  • Artificial coloring agents (FD&C Blue #2, Red #40, Yellow #6)
  • Zinc Oxide
  • Ferrous Fumarate
  • Hydrogenated Oil (Soybean)
  • GMO Cornstarch

Top US Brand of Children's Vitamins Contain Aspartame, GMOs, & Other Hazardous Chemicals

Does it make sense that a product designed for children says “KEEP OUT OF REACH OF CHILDREN” and contains a warning about iron overdose?! Here’s what the Mayo Clinic says about PHENYLALANINE.

Study this comparison below. Unlike the Flintstones “Supplement Facts”, the Juice Plus+ Chewables have “Nutrition Facts”, meaning they are classed as food!

So, choose whole food and choose :

Juice Plus+: the most thoroughly researched nutritional product in history.

Juice Plus+® Chewables
NUTRITION FACTS …

ORCHARD BLEND INGREDIENTS: Tapioca
Syrup, Maltodextrin (Fibersol-2
TM),
Organic Evaporated Cane Juice, Fruit Powder (Apple, Orange, Cranberry, Beet Root, Pineapple, Acerola Cherry, Peach, Papaya, Date, Prune), Pectin, Citric Acid, Sodium Citrate, Natural Flavor (Orange), Natural Color (Annatto), Ascorbic Acid, Lactic Acid, Citrus Bioflavonoids, Beta Carotene, Citrus Pectin, d-alpha Tocopheryl Succinate, Glucomannan, Natural Blend Coating, Folic Acid.


GARDEN BLEND INGREDIENTS: 
Tapioca Syrup, Maltodextrin (Fibersol-2TM), Organic Evaporated Cane Juice, Vegetable Powder (Carrot, Parsley, Beet, Kale, Broccoli, Cabbage, Spinach, Tomato, Oat Bran, Rice Bran, Garlic), Pectin, Citric Acid, Sodium Citrate, Natural Color (Black Carrot Juice Concentrate, Elderberry and/or Annatto), Natural Flavor (Cherry), Ascorbic Acid, Beta Carotene, Lactic Acid, Glucomannan, d-alpha Tocopheryl Succinate, Natural Blend Coating, Folic Acid.
 
FLINTSTONES™ COMPLETE

SUPPLEMENT FACTS …

INGREDIENTS: Granulated Calcium Carbonate (Calcium Carbonate, Dextrose Monohydrate, Sugar, Microcrystalline Cellulose, Maltodextrin), Sorbitol, Sodium Ascorbate, Ferrous Fumarate, Natural and Artificial Flavors, Hydrogenated Soybean Oil, Pregelatinized Starch, Gelatin, Vitamin E Acetate, Stearic Acid, Corn Starch; Less than 2% of: Aspartame†, Beta-Carotene, Biotin, Calcium Pantothenate, Cupric Oxide, FD&C Blue #2 Aluminum Lake, FD&C Red #40 Aluminum Lake, FD&C Yellow #6 Aluminum Lake, Folic Acid, Magnesium Stearate, Niacinamide, Potassium Iodide, Pyridoxine Hydrochloride, Riboflavin, Silicon Dioxide, Thiamine Mononitrate, Vitamin A Acetate, Vitamin B12, Vitamin D3(Cholecalciferol), Zinc Oxide.
Contains: Tree Nuts (Coconut), Soy.

†PHENYLKETONURICS: CONTAINS PHENYLALANINE

KEEP OUT OF REACH OF CHILDREN. WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

Food for your Brain

brain_foodWe’ve all had those days when we just can’t seem to concentrate. And while there’s no magic pill to bring us back to the height of our cognitive powers, there are some foods that have been shown to improve brain function, protect against age-associated cognitive decline and encourage focus and clarity.

But before you dismiss the diet-brain connection as mere conjecture, keep in mind that study after study has found a relationship between what we put in our mouths and how well we can perform important thinking and memory tasks. While certain nutrients may specifically assist brain function, there is also the totality of our diets to consider.

One recent U.K. study found that a diet high in saturated fat actually caused damage to neurons that control energy and appetite in mice. And several well-regarded studies have shown that meal timing is an important predictor of performance. For example, research shows that eating breakfast can improve the memory and skills of schoolchildren.

brainfood

Certain foods can even clean the brain!

Health Nutrition—Berries!As we get older, damaged cells accumulate in the brain, which can lead to age-related diseases such as dementia, Alzheimer’s, and Parkinson’s. That’s where berries come in. Polyphenols, which give berries their deep-red or -blue hue, activate proteins that “clean up” damaged cells, breaking down and recycling the toxic chemicals linked to age-related mental decline, says study author Shibu Poulose, Ph.D., a molecular biologist with the U.S. Department of Agriculture’s Human Nutrition Research Center on Aging in Boston.

Scientists have found the first evidence that polyphenol compounds in the fruits activate the brain’s natural “housekeeping” mechanism.

Juice Plus+ contains 26 different berries, fruits and vegetables which form the perfect partnership for our brain health as well as our overall wellness.