Here’s some great info that someone posted in our Forum> Pre & Post Workout Meal

“Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol. ”

Read the full report at> whfoods.com

What is the proper daily sodium intake???  USDA states we only should be taking in 1500 mg per day. Unfortunately, most of our the sodium is coming from the processed foods we eat. Only 11% comes from our actual salt shaker, most people are dining out too much. You must read labels.

High sodium leads to kidney problems, high blood pressure, high cholesterol, obesity, etc. If you eat those diet frozen dinners, most of them are too high in sodium.

I don’t think most people are aware of how much sodium they are getting naturally, for instance, chicken breasts & egg whites. It’s a good thing to get sodium from our food sources, but you must count these milligrams with the food you are over indulging in.

You won’t have abs until you cut down on your sodium!!! As we all know, sodium bloats us. This bloating process entraps the fat cells, & to put it into layman’s terms — if the fat cells get to hang out long enough (meaning if you don’t change your diet), then the fat stays & expands, multiplies. This is why sodium is so important. Everyone thinks it is because of the fat gram intake is why they don’t have abs — well, EVERYTHING,,,,, it all works hand in hand.

Hey there Adam, I wanted to share this recipe with you. Man, you cannot believe how good it tastes!
Crockpot Yummy Chicken Breasts

by Renene

 By the editors of Prevention May 20, 2010

You probably don’t need scientists to tell you that your metabolism slows with age. But they’re studying it anyway — and coming up with exciting new research to help rev it up again. The average woman gains 1 1/2 pounds a year during her adult life — enough to pack on 40-plus pounds by her 50′s, if she doesn’t combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. But midlife weight gain isn’t inevitable: We’ve found eating strategies that will tackle these changes.

But first, the basics: To boost over-40 weight loss, make sure your meals are around 400 calories, the amount needed to fuel your body while keeping you satisfied, translating into effortless weight loss.

The following metabolism-boosting food rules were developed by Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University, and Tammy Lakatos, RD.

You don’t eat enough
You need to cut calories to lose weight, but it’s important not to overdo it. Going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Benardot.

“Eat just enough so you’re not hungry — a  150-calorie snack midmorning and mid-afternoon between three meals (about 430 calories each) will keep your metabolism humming.”

By eating a meal every 3 to 4 hours, you’ll stay satisfied and keep from overeating later in the day.

You avoid caffeine
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8% — about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechism in tea provide the boost.

Your carbs are white
Boost your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables. Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25g a day — the amount in about three servings each of fruits and vegetables.

Your water is room temperature
German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily — enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

Your food is covered with pesticides
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.

Your meal lacks protein
Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up post-meal calorie burn by as much as 35%.

Your diet needs to pump iron
Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat, says Lakatos. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

You’re missing this crucial vitamin
Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon.

Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.

You’ve had one tipple too many
Skip the second cocktail. When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body’s fat-burning ability by up to 73%.

You’re not getting enough dairy
“There’s some evidence that calcium deficiency, which is common in many women, may slow metabolism,” says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

For all pets, there has been some popular pet medications that is causing side effects like seizures, tremors and even death. ABC channel 15 Investigators have found many pet owners complaining about dangerous reactions they say were caused by some flea and tick products. read the whole story> Medication linked to burns, seizures, & death

Did you know that a handful of almonds has 9 grams of protein. What’s so cool about almonds, they never go bad. You can carry them everywhere with you, they can withstand the Arizona heat in your car.

After you workout & if you don’t have time to get a bit of food in your belly, the just pop a handful of almonds. And if you are the type to get that icky fainty feeling after boxing, almonds will help you recover. To add a banana with your almonds, you would have a perfect fix.

MAKE SURE YOU BUY THE PLAIN (NATURAL) ALMONDS. DO GO & BUY THE SALTED, OR THE HONEY ROASTED, YOU WILL ONLY DEFEAT THE PURPOSE OF HEALTHY.

Here’s a booster for the body. Try doing this quick 5 minute exercise when you first get up in the morning.
From TV celebrity trainer Bob Harper.
ALTERNATING LUNGES and CURL ROTATION:
Start in standing postion with dumbbells in each hand & curled up beside your chest. As you step forward to lunge,  lower the dumbbells simultaneously. Then as you come up with your leg, raise the dumbbells back upward to curling position, next to your chest. Switch legs, & keep on lunging & curling. Go for 5 minutes straight.

Please tell every dog or cat owner you know. Even if you don’t have a pet, please pass this to those who do.

Over the weekend, the doting owner of two young lab mixes purchased Cocoa Mulch from Target to use in their garden. The dogs loved the way it smelled and it was advertised to  keep cats away from their garden. Their dog Calypso) decided the mulch smelled good  enough to eat and devoured a large  helping. She vomited a few times which was typical when she eats something new but wasn’t acting lethargic in any way. The next day, Mom woke up and took Calypso out for her morning walk. Half way through the walk, she had a seizure and died instantly. 

Although the mulch had NO warnings printed on the  label, upon further investigation on the company’s web site, this product is HIGHLY toxic to dogs and cats.

Cocoa Mulch is manufactured by Hershey’s, and they claim that “It is true that studies have shown that 50% of the dogs that eat Cocoa Mulch can suffer  physical harm to a variety of degrees (depending on each individual dog). However, 98% of all dogs won’t eat it.” 

Cocoa Mulch, which is sold by Home Depot, Foreman’s Garden Supply and other Garden Supply contains a lethal ingredient called ‘Theobromine’. It is lethal to dogs and cats. It smells like chocolate and it really attracts dogs. They will ingest this stuff and die. Several deaths already occurred in the last 2-3 weeks.

Theobromine is in all chocolate, especially dark or baker’s chocolate which is toxic to dogs. Cocoa bean shells contain potentially toxic quantities of theobromine, a xanthine compound similar in effects to caffeine and theophylline. A dog that  ingested a lethal quantity of garden mulch made from cacao bean shells developed severe convulsions and died 17 hours later. Analysis of the stomach contents and the ingested cacao bean shells revealed the presence of lethal amounts of theobromine.