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Enhancing Lives

Category: Nutrition

The R3 Lifestyle = Healthy Eating

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If you’re tired of being on the hamster wheel of dieting then check out the R3 Lifestyle. It’s not a diet, there is no counting of calories, carbs, sugars or fats—just healthy food choices that you love

Here’s one of many recipes I share to help friends and family find healthy, affordable and easy options to stay on track and enjoy their life journey.

If you already follow R3 and partake in the challenges, the following recipe is R3 approved for all weeks one through six.

𝐁𝐔𝐅𝐅𝐀𝐋𝐎 𝐂𝐇𝐈𝐂𝐊𝐄𝐍 𝐁𝐈𝐓𝐄𝐒

This recipe is easy, delicious and will totally satisfy your cravings if you’re in the mood for boneless wings.
Great for snacks, appetizers, tailgating or any get together.

What you need:
• 1- 12.5 ounce can white chicken breast drained
• 1 cup of shredded cheddar
• 1 large egg
• 1/4 cup buffalo sauce
• Seasonings of choice

How to make them:

1. Combine all ingredients except buffalo sauce.
2. Shape into nuggets on a parchment lined baking sheet and cook at 400ºF for 20 minutes.
3. Take them out, toss with buffalo sauce or sauce of your choice & enjoy!

NOTE:
Serve with celery or carrot sticks with Blue Cheese, Ranch or any dipping sauce you like.
I doubled this recipe.

EPIDEMIC: VITAMIN D DEFICIENCY!

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Publications support the theory that we have an epidemic of vitamin D deficiency. It’s estimated that nearly half of Americans have “insufficient” vitamin D levels (under 29 ng/ml) and 14 percent are deficient (under 19.6 ng/ml). On the other hand, Vitamin D blood levels of 50 ng/ml or higher have been found to protect against respiratory infections like influenza and corona-type viruses.

I know many people believe that “I get my Vitamin D from the sun” and I know Ido a well. But there are a few various factors limit adequate D absorption from sun exposure (age, skin tone, your BMI, geographic location, time of year, infection). Just because I’m in Florida and out in the sun every day, it doesn’t mean I don’t need to supplement with Vitamin D and D3/K2 in order to keep my vitamin D at a healthy level. Remember too, when we use sunscreen, we block out 98% of the Vitamin D we would normally absorb..

At your next physical, be sure and request your D3 lab marker. If you don’t request it, the doctor won’t do it!

Do you get enough fiber?

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Believe it or not, fiber is a great way to lose weight, keep your gut in great working order and curtail hunger. Eating a lot of fruits and vegetables can help with that, but what if you don’t want to consume all of those calories or can’t handle the sugar from all of the fruit?

Well, I’ve found Fiberwise is a great way to get some extra fiber in my diet. It’s great to take about 30 minutes to an hour before dinner. It helps you not want to overeat. It has 14 grams of fiber in one serving! Good stuff for the digestive tract.


Facts about Coenzyme Q10 

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CoQ10 is a nutrient that is naturally found in the body. As we age, our bodies produce less of this important nutrient plus our bodies break it down at a faster rate. It’s a very important nutrient. Check all that it does:

Cardiovascular Health: CoQ10 may improve heart function and reduce the risk of heart disease by acting as an antioxidant and supporting energy production in heart cells.

Antioxidant Activity: CoQ10 is a powerful antioxidant that can protect cells from damage caused by free radicals, which are unstable molecules that contribute to aging and disease.

Energy Production: CoQ10 is essential for the production of energy in the body’s cells. It may improve physical performance and reduce fatigue.

Muscle Function: CoQ10 may support muscle function and reduce muscle pain and weakness, particularly in individuals taking statin medications.

Neurological Health: Some studies suggest that CoQ10 may benefit individuals with certain neurological conditions, such as Parkinson’s disease and migraines.

Fertility: CoQ10 may improve fertility in women by enhancing the quality of eggs.

Other Potential Benefits: CoQ10 may have anti-aging effects, improve skin health, and regulate blood sugar levels.

You can find CoQ10 in beef, pork, chicken, fatty fish, eggs, spinach and broccoli but not in the amounts that we need, o supplementation is key.

Also know that if you are on a statin drug, that Rx stops your body’s natural production of CoQ10 so supplementing is critical.

Protein Shakes? How Much Protein Do You Need?

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Caring for your health includes fueling your body with protein.
Protein isn’t just for athletes. It builds muscle, strengthens bones and boosts immunity. It keeps you satiated and keeps hunger at bay, so it’s an important tool in weight loss.

Here are some general guidelines:

  • Under 50: Multiply your weight by 0.38 grams
  • Over 50? Multiply by 0.45 grams
  • For a 55-year-old at 150 lb., that’s 67.5 gram of protein daily, or about 22.5 g per meal.

It’s important to address your personal physical goals as well. You may want to drink a protein shake every day. A normal shake is two scoops, totaling 30 grams of protein; but if you don’t eat a lot during the day, you may want to use three scoops for a total of 45 grams of protein.

Typically, it is recommended a woman take 20 grams of protein in her shake UNLESS she’s trying to build muscle (which most of us need to do), and in that case, she could add 30 grams of protein to her shake.

Make certain to check your labels.I use a shake that has ZERO sugar. Stay away from convenient shakes like Ensure. Ensure only offers 9 grams of protein but has 10 grams of sugar, plus a blend of vegetable oils!

Knowledge is protein power.

Do you “Shake”?

Heart Health Month is in full swing!

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What have you been doing to support your hardworking heart?

The Peak Performance Heart Health Pack and FiberWise make an incredible team for supporting your heart and your overall wellness. From healthy cholesterol support and antioxidant protection to gut-health support and toxin cleanup, these two exceptional products fuel your heart and body with the comprehensive nutrition and fiber power your body needs every day!*

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Olive Oil and Lower Dementia Rates 

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A 28 year scientific study with over 92,000 participants found that those who consumed at least 7 grams of olive oil daily had a 28% lower risk of dementia-related death.

Interestingly enough, this statistic held true after adjusting for diet quality, genetics (including the APOE ε4 gene, which increases dementia risk), and lifestyle factors.

Why is olive oil so protective?

It’s packed with monounsaturated fats, polyphenols, and vitamin E, which have been shown to:

  • Protect brain cells from oxidative damage
  • Reduce neuroinflammation, (inflammation in the central nervous system), a key driver of cognitive decline
  • Support vascular health and maintain blood flow to the brain The study also found that replacing just 5 grams of margarine or mayonnaise with olive oil was associated with an 8–14% lower risk of dementia mortality. This highlights how eliminating harmful trans fats and switching to brain-supportive fats can make a measurable difference.

    Dementia rates are on the rise so these findings reinforce that what’s on our plates directly impact our brain health. Prioritizing extra virgin olive oil may be a simple yet powerful strategy for brain health!

Staying “Focus”ed

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I have been taking this product since June 2024. I have to say that it is an absolute game changer for mental clarity and consistent focus ability.
One small capsule per day first thing in the morning, and it literally lasts all day long. I feel amazing. I am fully alert and focused throughout the entire day.

Happy Valentines Day!

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This is a day that is often filled with roses, cards and CHOCOLATE!

Believe it or not, dark chocolate is a heart-healthy choice (when not loaded up with sugar and saturated fat). Combine it with almonds and it gets even healthier because almonds can help reduce blood clots. When enjoyed in moderation, studies show that Dark Chocolate can be a heart healthy choice.

Dark Chocolate can help in:

  • Making platelets in the blood less sticky and able to create clots, which can cause heart attack or stroke.
  • Processing nitric oxide, which helps improve blood flow throughout the body, including the brain.
  • Lowering the risk of insulin resistance, which reduces the risk of diabetes.
  • Controlling chronic inflammation, which can lead to heart disease..

Keep in mind the higher the percentage of cocoa, the greater the amount of flavanols, but also the greater the bitter flavor. Just a bite or so a day is all you need to reap the cardiovascular benefits.

New Finding on Vitamin D Levels!

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New research reveals that vitamin D may play a more significant role in overall health than previously understood. A comprehensive review of 99 randomized, controlled trials involving over 17,000 participants worldwide offers new insights into the potential benefits of vitamin D supplementation.

Key findings suggest that taking an average of 3,320 IU of vitamin D daily may lead to improvements in several health markers:

  • reduced blood pressure
  • lower overall cholesterol
  • decreased Hemoglobin A1C
  • improved fasting blood glucose and insulin levels

Many of you only take 2000 IU’s, and this suggests that may not be enough. Remember that D3/K2 is critical to help get the vitamin D out of the blood (which can lead to calcifications) and to the bones where it is needed!