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Tag: Nutrition

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.

Are YOU Still on Track to Make 2025 Your Healthiest Year Yet?

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You shouldn’t wait until you have a health problem and then try to play catch up. I was fortunate because I caught things early and reacted fast with a protocol that worked. I still follow that protocol! But I always wonder had I been lazy in the beginning, would we have even had these health issues at all?

But more often than not, people take their health for granted and when there’s a problem, they drag their feet. They put all their trust into the medical community (which we absolutely must use) but it’s been my experience that we must all be our own health advocates in the process!

I invite you to let me help you review your nutrition protocol so you can make 2025 your healthiest year yet!

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!

Sharing is caring

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If you know me, you know I love sharing my Online Shopping Club!
If you are already a shopper to the wellness store OR have been considering it but just need some more details to be able to decide…I am going to host a WELLNESS part-tay! Online. Easy and fun. Let me know if you like to join in on the fun and I will send you all the details. You will have chances at winning some really nice goodies.
If you want to be added for some goodies & giveaways let me know!

BEWARE OF ASPARTAME

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Artificial Sweetener called Aspartame is actually a brain drug that stimulates your brain so you think that the food you’re eating tastes sweet. You’ll notice that when using Aspartame everything you eat at the same time also tastes sweet.

Aspartame breaks down to Aspartic Acid 40%, Phenylalanine 50%, and Methanol 10%at 86 degrees—which to some, it becomes as poisonous concoction
For example, there is mounting evidence that the “Burning Mouth Syndrome” experienced by the Desert Storm troops was actually Methanol poisoning from the Diet Coke they heavily drank after it had been exposed to desert temperatures.

Aspartames 40% Aspartic Acid is an “excitotoxin” in the brain and excites neurons to death, that is, it kills brain cells and causes other nerve damage and it triggers Migraine Headaches. If you consume foods containing aspartame and begin to display some of the symptoms displayed below, you may want to stop. using those products to see if your symptoms showing sign of improvement. Sometimes, avoiding added chemicals is the best action you can take.

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.

CAULIFLOWER RICE?

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YES, cauliflower rice can be a healthy alternative to white rice.

Let’s face it, rice in general has no flavor it’s more of a texture, which makes cauliflower rice is a great choice for adding to your meal where you would normally want a rice. For example in a quick stir fry or in a dish like chicken cacciatore. Plus cauliflower rice is low in calories and carbohydrates, and can be a good source of fiber, antioxidants, and vitamins.Here are some things to know about this versatile side dish:

•Calories: One cup of cauliflower rice has 25 calories, compared to white rice or potatoes both of which can be high in calories

•Carbohydrates: Cauliflower rice can have up to 89% fewer carbohydrates than white rice per serving.

•Fiber: Cauliflower is a good source of fiber, which can help you feel full and eat fewer calories throughout the day.

•Antioxidants: Cauliflower rice is packed with antioxidants.

•Vitamins: Cauliflower rice contains riboflavin, vitamin B6, vitamin C, and potassium.

Youdon’t even have to rice. your own head of cauliflower as you can buy frozen cauliflower rice to make your meal prepping easy.
You can purchase cauliflower rice in almost any store in the frozen food section.