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Tag: Nutrition

Your Dinner Time Can Impact Your Metabolic Health 

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I don’t know about you, as I get older, my dinner hour keeps getting a little earlier. Can anyone relate?
In reality, that’s not a bad thing. You know, that old advice to stop eating a few hours before bedtime exists for a good reason: 
Late night snacking may disrupt your sleep, add to weight gain, and increase your risk of Type 2 diabetes. 
Late night eating can have these consequences: 

  • Bigger Blood Sugar Spikes (which leads to a host of health problems)
  • Altered Fat Metabolism (it encourages fat storage)
  • Lower post-meal metabolic rate (you don’t burn calories as efficiently)
  • Great hunger (even though food intake was the same when compared with those who ate at an earlier hour)
  • Difficulty in losing weight 

It’s not always easy, but with a little planning, you can have your dinner and your evening walk too!

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.

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!