January 2021

KICK OFF THE NEW YEAR WITH REALISTIC RESOLUTIONS

Source: http://www.eatingwell.com/article/33738/5-healthy-eating-resolutions-you-can-actually-stick-to/

Have you made any resolutions this year? Getting healthier is a popular goal, but for any goal you are shooting for how do you turn that good intention into a resolution you can stick to? The key is breaking down that broad goal into smaller, achievable parts. Committing to even just one of these resolutions in the New Year will boost your health. Here are six achievable resolution ideas for a healthier you.

Make Water you default Beverage Sugar-sweetened beverages, like soda, coffee drinks, juices, and iced tea, are one of the top five foods that drive weight gain, according to a Harvard study. Choosing water instead of calorie-laden beverages is a smart and easy way to drive down your overall calorie intake, so you may end up losing weight. Plus, a 2010 study in the journal of Obesity found that adults who drank two cups of water before a meal ate less at the meal and lost more weight over 12 weeks than the group who didn’t drink water before eating.

Choose Veggies and/or Fruit for Your Snacks Snacks—actual, hungry-between-meals snacks, not it-would-be-fun-to-eat-now kind – are a great opportunity to round out your diet with foods you’re not getting in other meals. Vegetables are a great choice for snacking, since veggies tends to be low in calories, while delivering fiber and water – two things that can take the edge off hunger. Not only that, veggies and fruit provide healthy antioxidants, which may ward off free-radical damage that contributes to chronic disease and even wrinkles. Plus, they can give you a chance to assess whether you’re hungry or just want to snack and/or graze.

Try New Ways (Besides Salt) to Flavor Your Food There’s no doubt about it –salt adds flavor to food. But too much salt is also linked to high blood pressure, a.k.a. the “silent killer.” To flavor your food without overdoing the sodium, start with fresh ingredients and experiment with new flavorings. Acidic flavorings like lemon or lime juice and vinegar can help bring out a food’s inherent flavor, helping you reduce or even eliminate salt. A sprinkle of fresh grated lemon zest chopped fresh or dried herbs, garlic or shallots can add an abundance of flavor. You might also try using salt-free seasoning blends like lemon pepper, poultry seasoning and salt-free herb blends like Mrs. Dash.

Cook One New-To-You Whole Grain (Then Try Another One!) We all know we should be swapping out refined grains for whole grains — “make half your grains whole” is the USDA’s recommendation for this food group. Rather than merely opting for whole-wheat toast…again, why not try grains you don’t normally eat? Wild rice, polenta, amaranth—there are lots of whole grains out there, each delivering a different flavor, texture and nutrition profile (in general, though, whole grains deliver healthy carbohydrates, your body’s main energy source, as well as fiber, vitamins and minerals). Plus, people who eat plenty of whole grains tend to have a lower risk of heart disease than those who don’t. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.

Let Vegetables Dictate Your Meals When planning, one of the first things to consider is what vegetables you want to eat—then plan the protein and starch around that. Letting vegetables take the spotlight on your dinner plate helps you increase the total nutrition. Plus, they fill you up on fewer calories than other foods.

Incorporate SMART Goals by breaking it down

This method creates a clear, specific path to a goal by allowing you to truly assess what you are trying to accomplish. It is easy to say, “I want to exercise more” or “I want to eat healthier”, but what is exercising more? What does eating healthier mean? A goal without a plan is simply a wish.

Delicious & Colorful Garbanzo Bean Chopped Salad
Inspired by Shayda Soleymani
https://healthycookingwithshayda.com/garbanzo-salad/
Ingredients:
1 Zucchini Shredded or chopped
1 cups shredded purple cabbage
2 carrots shredded
1 1/2 cups of edamame or green peas
2 fresh seedless tangerines or 3 mandarins
2-14.5oz. can salt free garbanzo beans, rinsed & drained
½ - 1 medium red onion, chopped
1/2 cup cilantro (optional)
3 or more lemons and/or limes, juiced & zest
Fresh mint, for garnish

Preparation:
Chop everything. Put together all the above ingredients at the beginning of the week and then add to a bed of greens as you are going to eat, that way the items that don’t last long will be added just before eating.
4 cups romaine lettuce thinly sliced and/or mixed greens
2 Persian cucumbers, diced
Balsamic vinegar, to taste (optional-if using make sure there is no added sugar)
1 medium red bell pepper, chopped
1 avocado, cubed (optional)
Refrigerate a few hours before serving or just Enjoy!

Multivitamin/Multimineral Supplements
Play a Vital Role in Protecting
Immune Health*

Older adults (ages 55-75) who took a daily multivitamin and mineral supplement with zinc, vitamin C and vitamin D in a 12 week study experienced feeling under the weather for shorter periods of time and with less severe symptoms than a control group that received a placebo.*

These new findings from Oregan State University researchers were published in the journal Nutrients.

As people get older, the risk of vitamin and mineral deficiencies that contribute to age-related immune system deficiencies rises. Across the US and Canada research suggests more than 33% of older adults are deficient.

"A decline in the immune system is most often characterized by increased levels of inflammation, reduced innate immune function and reduced T-cell function," said Adrian Gombart, professor of biochemistry and biophysics at Oregon State University, and a principal investigator at the Linus Pauling Institute. "Since multiple nutrients support immune function, older adults often benefit from multivitamin and mineral supplements."*

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Alpha-Ketoglytaric Acid Blend – The AKG blend supports the metabolism of amino acids and creation of cellular energy. *

Vitamin E (mixed tocopherols) – Supports heart health.*

Vitamin C – Supports immune health, protects against free radical damage, and aids healing.*

B Vitamin Complex – Helps metabolize energy from food. Supports the nervous system, healthy red blood cells, hormone production and mental alertness. Helps reduce stress.*

Vitamin A – Helps protect eyesight. Boosts immune function. Vital for growth and repair of bones, skin and hair.*

Quercetin – Found naturally in fruits and vegetables, quercetin is a flavonoid that supports clear breathing, respiratory wellness, and helps relieve inflammation.*

Turmeric (95% curcuminoids) – This powerful antioxidants helps protect cells and soothes exercise-induced inflammation.*

Magnafolate^® – The purest L-5-Methylfolate on the planet. Magnafolate’s patented C-effective crystal form makes it nearly seven times more bioavailable than ordinary folic acid. It is easily absorbed by cells. Magnafolate plays an important role in energy production, alertness and immune health.* elongated shape on the new batch of Beta C as well.)

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Sleep Well, Wake Up Refreshed
Protect your good health around the clock. Vitamin D3 (so important for immune health) plus chelated minerals and plant-based nutrients help you relax, sleep peacefully and rejuvenate. *

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Vitamin D3 – The most active form of vitamin D, cholecalciferol (D3) supports immune health, bone health, and the nervous system.*

DimaCal^® Calcium – Calcium in the most bioavailable form to support healthy bones. This patented form of calcium does not cause gas or acid rebound, which is common with other types of calcium.*

Chelated Magnesium – Enhances the absorption of calcium for strong bones. Supports heart, lung, muscle and kidney health. Helps regulate blood pressure.*

Chelated Chromium – Plays an important role in metabolizing food. Helps regulate insulin and blood sugar.*

Betaine HCL – An enzyme that supports healthy digestion and absorption of nutrients from the foods you eat.*

Spirulina – A rich green source of all essential amino acids and fatty acids. Helps support the immune system and liver function.*

Organic Chlorella Algae and Barley Grass – Nourish the body with alkalizing plant concentrates.*

Potassium – An electrolyte that helps regulate many body functions including muscle contractions, fluid balance, and electrical signals between cells.*

Chromium Picolinate – Plays an important role in metabolizing food. Helps regulate insulin and blood sugar.*

Vandium – Helps metabolize glucose and fats.*

Chelated Zinc – Helps strengthen the immune system. Helps regulate the production and storage of insulin.*

GABA – Gamma-Aminobutyric Acid (GABA) produces a calming effect on the brain and promotes peaceful sleep.*

PANDEMIC DEFENSE
SUPPORT YOUR IMMUNE SYSTEM!
Below is a link to a video on Ai/E10
https://www.screencast.com/t/LyXXxurbT

Helps modulate the immune system so it can recognize, respond and adapt to threats. Supports immune cell communication.*

Ai/E¹⁰–

Shown in studies to support natural killer (NK) cell function, which is important in maintaining a strong immune system.*

Helps protect cells from the damaging effects of toxins in the air and food, so immune cells can rid the body of harmful substances.*
Can be taken when you feel the need for extra immune support, or taken alone. Environmental toxins, pollutants and stress all tax the immune system. NK-Immune is an effective way to get a higher level of the patented, antigen-infused whey extract Ai/E10 and a powerful boost for your immune system.