Can't Get Enough of That Roughage!

Borrowed from Sherri Flynt, manager of the Center of Nutritional Excellence

Why do we need more roughage? Roughage, also, called fiber, helps with digestion & makes us feel full. In addition, it helps to reduce our risk for diseases. There are 2 kinds of fiber, insoluble & soluble, both of which have healthy benefits.  Insoluble fiber promotes a healthy digestive system & includes: Whole grains Nuts Vegetables Beans Soluble fiber dissolves in water forming a gel that can help to lower cholesterol by inhibiting cholesterol absorption. Soluble fiber has been shown to help control blood sugar levels in those with diabetes by slowing the absorption of sugar. This can be found in: Oats Peas Beans Apples Nuts Citrus Carrots Barley A higher intake of any kind of fiber helps with weight loss by making a meal feel "larger" & making you feel full longer. The Institute of Medicine recommends 25 to 35 grams of fiber per day. Look for foods that have 3 to 5 grams of fiber per serving.

In addition to eating these healthy food choices, I get my fiber from Omnitrition's Fiber N Mor®.  Helps to keep me regular.

Healthy Breakfast Ideas for Those Who Hate Breakfast

Borrowed from Lifescript Diet & Fitness Article by Nancy Gottesman

So you’re not a “breakfast person”? Many claim they just aren’t hungry in the morning, so they forgo eating. If you do, take a look at your nighttime choices. “This is a big red flag that you’re eating too much in the evening,” Blatner says. “I ask my patients to cut down on dinner to ensure that they’ll be hungry for breakfast the next day.” Some skip morning meals because they dislike traditional American breakfast fare. But there’s no rule against eating other things before noon. My son liked eating chicken.-Omni Girl

Sample the following popular breakfasts from across the world. They’re so different from the usual cereal & scrambled eggs, you’ll feel as if you’re on vacation. Cheese or yogurt, fresh-baked whole-grain bread, fruit & café au lait. The French call this petit dejeuner (or little lunch). Miso soup, soybeans over rice, tea. The Japanese way to start the day. Greek yogurt drizzled with honey or feta cheese, olives, whole-grain bread, fruit, black tea is a great Mediterranean meal. In China, breakfast & dinner are often very similar. Fish or meat & vegetables over rice. Brazilians like mangoes topped with avocado cream, plus bread & jam. Make delicious avocado cream with lower-fat ingredients: 1 medium avocado, 1/2 cup fat-free sour cream, 2 tablespoons fresh lime juice, 2 tablespoons minced fresh cilantro. Breakfast taco is a favorite in southern Texas: scrambled eggs & shredded chicken or lean beef, topped with salsa & wrapped in a corn tortilla. Huevos rancheros. This Mexican dish, fried eggs on a tortilla topped with spicy tomato sauce (or salsa), becomes healthier if you poach the eggs & use whole-wheat tortillas.

Healthy Breakfast Ideas for Good Heart Health

Borrowed from Lifescript Diet & Fitness Article by Nancy Gottesman
	Eating breakfast is good for your heart. Studies have shown that people who skip it have higher cholesterol levels & are at greater risk for developing high blood pressure or metabolic syndrome. Best bets: Whole grains, along with low-fat protein, such as skim milk. Consuming high-fiber, high-nutrient cereals is linked to a reduced risk of developing cardiovascular disease. And morning cereal eaters tend to eat more fiber & calcium, and fewer fats, throughout the day. In a 2007 University of Calgary in Canada study, people who ate a low-fat breakfast of cereal & skim milk were far less prone to the physical consequences of stress, including high blood pressure, than those who ate high-fat fast food.
The heart-healthiest cold cereals include: Multigrain Cheerios: 110 calories, 3 grams fiber, 1 gram fat (per 1 cup serving) Wheaties: 100 calories, 3 grams fiber, 0.5 gram fat (per 3/4 cup serving) Kashi Honey Sunshine: 100 calories, 5 grams fiber, 1 gram fat (per 3/4 cup serving) Kashi Mighty Bites: 120 calories, 3 grams fiber, 1.5 grams fat (per 1 cup serving) Wheat Chex: 169 calories, 5 grams fiber, 1 gram fat (per 3/4 cup serving) Nature’s Path Heritage Flakes: 120 calories, 5 grams fiber, 1 gram fat (per 3/4 cup serving)

Take More Steps to Better Your Health

Borrowed from Florida Hospital Live to a Healthy 100.org

A brisk daily walk can not only make you look & feel better, it may, also, help prevent heart disease, obesity, high blood pressure, type 2 diabetes and depression. According to The American Heart Association, walking briskly can have the same benefits as running. In fact the same energy used for moderate - intensity walking and vigorous - intensity running results in similar reductions in health risks. For every hour of brisk walking, life expectancy for some people may even increase by 2 hours. Get started by following these five helpful tips:

1. Gear up. Wear comfortable footwear that fits firmly at the heel and with arch support and flexible soles. Wear layered, loose-fitting clothing that you can adjust when the temperature changes.
2. Prepare. Walk slowly for 5 minutes to warm up your muscles. Then stretch your calves and thighs before starting your walk. Never stretch cold muscles.
3. Start easy. If you tire easily, start by walking only as far or as fast as you’re comfortable, and use that as a starting point. Slowly build up to longer strolls. For maximum benefit, eventually aim for 30 to 60 minutes on most days.
4. Set goals and track progress. Goals should be realistic. You don’t need to do 30 minutes nonstop; you can do three 10-minute walks instead. Counting your steps (with a pedometer), miles or time walked can keep you motivated. If you miss a few days, don’t stress about it — just resume walking as soon as possible.
5. Make it fun. Walk with a friend, bring music or vary your routes, whatever makes it enjoyable.

Tip: Report to a friend, or record what you do so you feel responsible for keeping to the walking plan.

Best foot forward: Starting a new routine can be hard, so keep your health goals in mind & just make the first move, no matter how small. Baby steps are better than not doing it at all.

Choose a Healthy Breakfast for Weight Loss

Borrowed from Lifescript Diet & Fitness Article by Nancy Gottesman If you're skipping breakfast, you're not doing your body any good. The health benefits of a morning meal include weight control, mental focus and overall well-being. Here’s how to choose a delicious, nutritious breakfast that will help you achieve your weight-loss and fitness goals... Most Americans don’t & they eat their biggest meal at night; 20% don’t have breakfast at all. “We should be eating the exact opposite way,” says Karen E. Brewton, R.D., a clinical dietitian at Methodist Wellness Services in Houston. “We don’t need a huge meal when we’re getting ready to rest.” In fact, breakfast is not only important, it is vital to weight loss & fitness goals, well-being & performing at your mental best. Your brain needs morning fuel (glucose), which is provided by food, especially carbohydrates. Without a nutritious breakfast, you’ll suffer a mental slump by midmorning. Then there’s your long-term health: skipping breakfast puts you at greater risk for heart disease & metabolic syndrome, a group of symptoms that can lead to cardiac problems or diabetes.

Healthy Breakfast Ideas for Weight Loss

Skipping your morning meal may seem like a simple way to cut calories, but all the research shows that breakfast is essential for maintaining a healthy weight. “I have patients who skip breakfast to limit their day’s food intake,” Brewton says. “These are the absolute wrong calories to cut if weight loss is their goal.” Those who pass on breakfast end up overeating at lunch & dinner, more than making up for the morning calorie deficit, Brewton says. The most convincing evidence comes from the National Weight Control Registry, an organization that studies successful long-term weight loss. It compiled data on 6,000 people who’ve lost 30 pounds & maintained the loss for at least a year. Nearly 80% of these successful losers said they eat a morning meal every day. And a 2008 study of 12,000 adults published in the American Journal of Clinical Nutrition showed that eating a healthy breakfast promoted wise food choices the rest of the day. Best bet: Eggs! Men & women who ate 2 eggs for breakfast lost 65% more weight & showed a 61% greater reduction in BMI than those who ate a bagel, according to a 2008 Saint Louis University study. Obviously, you can’t eat eggs fried in butter & achieve this result. Try these low-fat, low-calorie cooking methods instead: Poaching. Just break eggs into hot water & cook until firm. Serve over whole-wheat toast with fruit on the side. Hard-boiling. Hard-boiled eggs last a week in the fridge, so keep a half-dozen on hand. A whole-grain English muffin and a cup of berries are perfect accompaniments. Microwaving. Mix eggs with chopped bell pepper, onion, mushroom and low-fat cheese and pour into a mug. Nuke for 45 seconds or until cooked through (stirring if needed). Eat as an omelet or plop the veggie-egg disc on toast. Baking. Create a “crustless quiche” by pouring an egg-veggie mixture into muffin tins; bake at 350 degrees for 20 minutes. Freeze leftovers, then heat them in the microwave for less than a minute.

Healthy Breakfast Ideas for Staying Satisfied & Sharp

“Breakfast should be a balance of carbs, fat & protein, and contain about 400 calories,” says Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association & author of The Flexitarian Diet (McGraw-Hill). “This combo will curb your appetite & keep you going throughout the day.” Your morning meal should, also, give you a jump-start on your daily fiber intake (about 25-30 grams), which keeps you feeling full. Best bets: Low-glycemic foods that won’t cause a rapid rise & fall in blood sugar levels. Here’s why: Foods low on the glycemic index heighten production of GLP-1, a gut hormone that leads to appetite suppression & a full feeling in your belly. In a 2009 study at King’s College in London, people who ate a low-GI breakfast had 20% higher blood levels of GLP-1 and 38% lower levels of insulin than those who ate a high-GI breakfast. More good news: Low-glycemic fare also increases the fat-burning effects of moderate exercise, like walking, after breakfast. Choose these low-GI foods each morning to keep you feeling full, energetic & mentally focused: Breads & cereals made from whole grains, such as oats, barley, rye & wheat, or any kind of bran. A 2007 study by Lund University in Sweden found that a low-GI breakfast of healthy carbohydrates can prevent blood sugar spikes. It also improves mental focus for up to 10 hours. A great low-GI, stick-to-your-ribs breakfast is: a bowl of oat groats. These are the least-processed version of oats, so they take a lot longer to digest than quick-cook oatmeal. (Steel-cut oats are second best.) They also take awhile to prepare, but you can slow-cook them in a crockpot overnight with cinnamon sticks or a splash of reduced-fat coconut milk.

Healthy Eye Facts

Borrowed from The Doctors in USAWeekend:
Did you know that spinach can protect your eyes more than carrots? Here are some tips:
1. Eat more leafy greens. These contain lutein & zeaxanthin, nutrients that studies have shown help reduce the risk of chronic eye disease, such as cataracts & age-related macular degeneration. Kale is best, but turnip greens, collards, & spinach are good as well. According to the American Academy of Ophthalmology, foods rich in Vitamin C, such as citrus fruits & broccoli, Vitamin E found in nuts & vegetable oils, omega-3 fatty acids found in salmon & tuna, & zinc found in beef & legumes, also, help keep your eyes healthy. Carrots that contain Vitamin A can help improve night vision, but more in people who are deficient in that vitamin, which is pretty rare in the U.S.
2. Wear protective sunglasses. Even if it is cloudy out. UV-protection ratings should be checked before buying. Sunglasses should block both UVA & UVB rays & be labeled with UV400 or 100% UV protection according to the AAO. If you have blue eyes, sunglasses are more important. 3. Wear protective eyewear when playing sports. According to the AAO, every 13 minutes, an ER treats sports-related eye injuries. With 1 in 3 sports injuries involving children due to balls, bats, & rackets, which were responsible for over 40% of ER visits for children between 10 & 14.
In addition to eating healthy, I enjoy vitamins from Omnitrition®, including Omni4® liquid vitamins(contains 5000IU vitamin A) & Omni Shield®(contains 5000IU vitamin A). Order them from me here: https://www.omnitrition.com/gaylesibat

New Benefits of Tea

Borrowed from Dr. Oz's "The Good Life"

Newer research has shown that drinking tea, filled with antioxidants that may help prevent cancer, may also improve your memory, mood, skin, alertness, problem solving, digestion, as well as, heart & bone health. It may prevent type2 diabetes & help with weight management. These are findings revealed in the 'American Journal of Clinical Nutrition". An antioxidant researcher, Jeffrey Blumberg, Ph.D., a professor at Tufts University says, "Tea affects many different systems in our bodies." "A cup of tea is equivalent to a serving of fruits or vegetables," he says. Black, green, white & oolong teas all offer health benefits, which come from phytochemicals found in tea leaves. My favorite tea is Thermo Herbal Tea® from Omnitrition®!  It contains black & green tea & helped me to lose 90# & keep it off!-Omni Girl

What Can You do About Migraines?

Borrowed from the Doctors:

There are approximately 30 million Americans who suffer from migraines. Here are some options to consider:

1. Pain-relieving medications.
Over-the-counter medications such as, aspirin, ibuprofen, or acetaminophen may help relieve mild to moderate pain, especially if taken at first sign of a headache. Preventative therapies may, also, be an option if you suffer from frequent attacks, if they last a long time, or if pain-relievers aren't helping.
2. Biofeedback.
This alternative therapy uses electrical sensors to detect & monitor physical responses related to stress, like muscle tension. Having this information can help you learn to make changes, like relaxing these muscles to help relieve headaches. Other alternative treatments include: acupuncture & massage therapy.
3. Avoid triggers.
Whether it is from food or smell, a kind of medication, disrupted sleep, or a missed meal, many factors can trigger a migraine. Try to steer clear of these & maintain a consistent routine. I rarely get headaches.  I find that taking nutritional supplements from Omnitrition® have helped me.  I take Omni IV® liquid vitamins, Thermal Herbal Tea®, & Phytonutrients®.-Omni Girl

Healthy Habits for Your Lifetime!

Borrowed from UCF Pegasus Health by Kevin Fritz:

Heart disease, stroke, type2 diabetes, & some cancers can be related to unhealthy choices like high-fat diets & sedentary lifestyles. Dr. Leonardo Oliviera says adding 30 minutes of physical activity to your routine 5 days a week can do wonders, including reducing your risk of heart disease by 40%, lowering the risk of stroke by 27%. & dropping the incidence of diabetes by about 50%. "Obesity & smoking are affecting society the most," says Dr. Joyce Paulson, an internal medicine physician.

Here are some suggestions toward better health:

1. 10,000 steps
Try to walk 10,000 steps a day. "Exercise is the only prescription that can prevent & treat dozens of diseases," says Dr. Oliveira.
2. Cut out sodas.
According to Livestrong.com, a 12-oz. soda has 150 calories. These extra calories, if not burned off, can add more pounds to your waistline in a month. Drink water instead!
3. Quit smoking.
You will start to breath easier within 20 minustes of quitting. Your heart rate & blood pressure will drop according to the U.S. Surgeon General. Try to kick the habit!
4. Get your vegetables.
Increase more vegetables in your diet. But not potatoes! Eat more healthy ones with bright colors! And replace a hamburger with a veggie burger. Replace saturated fat with healthy unsaturated such as, polyunsaturated fats & monounsaturated fats, in general, nuts, vegetable oils, and fish. Add fiber & eat fewer calories.
5. Keep learning.
Keeping your mind sharp is just as important as being physically fit. Keeping the brain active can help reduce the risk of developing Alzheimer's disease by 1/3.

Dr. Maria Cannarozzi says, "Good medicine for the body & mind starts by taking an active role in your own well-being."

Are Eggs Really So Bad?

Borrowed from Orlando Sentinel Health & Fitness article by Chris Woolston:
	"Eggs are a lot healthier than many people realize", says Maria Luz Fernandez, professor of nutritional sciences at the University of Connecticut in Storrs. She says egg yolks contain highly absorbable lutein & zeaxanthin, antioxidants that are, also, anti-inflammatory in nature, and the egg white is loaded with high-quality protein! Besides the often-maligned cholesterol in eggs seems to have little effect on a person's levels of cholesterol or triglycerides, she adds. Fernandez says, "the average person can have 1-2 eggs a day with no worries." And eggs can be a smart way to start your day, Dr. David Heber, chief of clinical nutrition at UCLA, says. "There's a great deal of evidence that eating protein at breakfast is good for you," he says. "It will satisfy your hunger better than a cup of "joe" & a bagel."
I love eggs, and frequently have them for breakfast!  I usually make an omelet with healthy ingredients such as, kale pesto, bitter melon(small amount), onions, tomatoes, mushrooms, & cheese(small amount); whatever I have handy.-Omni Girl

Diet 101: How to Stay on Track When You Are on Vacation

Borrowed from:  Kate Chaney, Certified Nutritionist & Co-Creator of Jump Nutrition, LLC
This is an article written by a nutritionist for the general public, not Omni droppers. But it's good advice. Take the part that can help you... If you are anything like me and 90% of people, we all have one thing in common: we are always on the go! I know myself, my busy lifestyle and my traveling schedule sometimes requires me to surrender to a whole lot of restaurant eating and finding healthy options outside my own refrigerator. But sometimes this is easier said than done. I know you can relate. Before I travel anywhere I always do a little bit of research and see if there is going to be some heatlhy food nearby. But what is this healthy girl supposed to do when there is no Whole Foods nearby and no kitchen in the hotel? This means I will have to surrender to restaurant eating the whole time. (Houston, we have a problem.)
	I love vacations just as much as you do, but when I end up coming home feeling bloated and fat instead of relaxed and refreshed, I don't love it as much anymore.
Here is my plan of attack... 1. I do what I call "damage control": Do the best I can, with what I've got and have an awesome time on my trip! 2. Prepare my "emergency kit". I will pack and take with me: walnuts, almonds, almond butter, organic turkey and beef jerky, apples and pears. None of these need refrigeration, so they will keep well all weekend. If I'm in a situation where there is no protein handy (like when it's time for a snack), I've got my nuts and jerky to tie me over. If you don't have something handy, you just may find yourself grabbing pretzels and potato chips (or whatever other horrid food people eat while away). 3. Breakfast- There is always a protein on the menu, no matter what. Omelets, or smoked salmon are my favorite choices, but I've even gone to places that now carry turkey bacon and turkey sausage on the menu. Stay away from the heavy and deadly pancakes and waffles. This is a blood sugar disaster waiting to happen. Eating a sugar loaded breakfast like this will only set you up for hunger and cravings the rest of the day. And, just may ruin an otherwise great day. 4. Lunch and Dinner - I have said this before. Most of us know what is healthy on the menu, but we still continue to order the crappy stuff. Yes, I do believe in a treat and a cheat meal once or twice a week, but definitely not every night of your vacation. Some people eat and choose items off the menu like they are being sent to starvation camp when they get home. This is not an "all or nothing" deal. You've committed to eating healthy for a lifetime. Don't worry. The food will always be there whether you eat it all at once or space it out over a lifetime. 5. Ok, back to my point. First, items on the menu that you know are drenched in heavy sauces are an instant No-No. Fettuccine Alfredo? Come on now. Are you serious? Can you get the steak, veggies and salad instead and be just as happy? Or, the Chicken Cacciatore with a side of broccoli rabe? (Yes, we're at an Italian restaurant). Often times, our taste buds are really just as happy with a healthier choice. No, this is not deprivation. This is choosing to feel good, be healthy and eat good food at the same time. Comprende? 6. Desserts - I love desserts too and I will definitely get myself a yummy piece of apple pie or chocolaty treat while I am away. If the piece of dessert is bigger than the size of my head, I will not eat the whole thing. There is no need. My taste buds are just as happy with a few bites (and my body is happier too). Remember, we're not going to starvation camp after this. Trust me, there is enough apple pie, chocolate or (insert your favorite dessert here) to have a small amount at a time for the rest of your life. Now about the Trolls - The who? Yes, you know who the trolls are. Those people who tell you to "just eat what you want", or "don't torture yourself". These people always seem to come out of hiding when dining with you at a restaurant. (They are also present at parties and family functions. Be afraid. Be very, very afraid). Don't let anybody else tell you that taking care of yourself and feeling great is a bad thing. I don't mean to talk bad about your family and friends, but chances are they are not too thrilled with their current weight and health and really just upset that you actually started to eat healthy and take control of your life. *Remember, there is no need to avoid restaurants and vacations (but please do avoid fast food joints). You just need to focus on the healthier options and have a great time!

What Do You Know About Trans Fats?

What makes trans fats so unhealthy? Here are some facts: 1. Trans fats come in natural & artificial forms. Short for trans fatty acids, they are found naturally in some meat & dairy products, but in very small amounts. The artificial versions are industrially manufactured trans fats, which are created when hydrogen is added to vegetable oil to make it more solid. These partially hydrogenated oils are inexpensive & often used by food companies to improve the texture, shelf life & flavor of foods. According to the FDA, they are a main source of trans fat in the U.S.A., & the FDA aims to eliminate partially hydrogenated oils from the processed food supply. 2. Trans fats are bad for your heart. Trans fats raise your bad, or LDL, cholesterol & lower your good, or HDL; having high LDL cholesterol increases your risk of developing heart disease, the #1 killer in the U.S.A. It is, also, associated with a higher risk of developing type-2 diabetes. 3. You can find them in your favorite foods. French fries, doughnuts, and baked goods such as cookies, crackers, & cakes contain trans fats, as well as, frozen pizzas, pancakes & waffles, pies, ice cream, pudding, margarines & spreads, ready-to-use frosting & coffee creamers. Snacks like microwave popcorn can contain up to 7 grams of trans fats per serving. The American Heart Association recommends limiting trans fats you eat to less than 1% of your total daily calories. For example, if you eat 2,000 calories a day, you can have 2 grams of trans fats daily. When you consider naturally occurring trans fats, there's no room for the artificial kind according to the AHA.
4. Trans fats can hide in the ingredients list. Food manufacturers have to list any amount of trans fat above 0.5 grams per serving on the nutrition label, which means even if the label says 0 grams, there can be trace amounts. Check the ingredients list. If it contains partially hydrogenated oil, the product contains trans fats. Also, when eating out, ask what kind of oil is used in cooking. Choose oils that are monunsaturated & polyunsaturated, such as olive & canola oil.

What's the Scoop About Gluten?

Borrowed from Health & Fitness article in the Orlando Sentinel by Chris Woolston:
Gluten, a protein found in wheat & some other grains has a serious image problem. Many believe gluten can sap their energy, cloud their thinking, & mess with their digestive system. But for most people, those fears seem to be misplaced according to Dr. David Heber, chief of clinical nutrition at UCLA. By latest estimates, about 1% of Americans, or possibly less, have celiac disease, a condition that makes gluten a serious threat to health. Some unknown number of people are sensitive to gluten in other ways, but most people can eat & digest gluten without problems. Heber says, "Americans eat so poorly that they have a lot of GI problems." In addition, he says, "A lot of people think they have gluten sensitivity, but what they really have is irritable bowel syndrome."
	Melinda Johnson, a spokeswoman for the Academy of Nutrition & Dietetics & a nutritional lecturer at Arizona State University in Tempe, says, "Whole-wheat breads, pastas, & cereals are good sources of fiber & vitamins. And gluten-free options don't always pack the same nutritional punch." "It's certainly possible to eat a junky gluten-free diet," she says.
In addition to blocking fat calories, I take OmniTrim Chito® to help me with acid reflux.  And I like Phaso Trim® for blocking calories from carbohydrates.-Omni Girl

What Kind of Diet Should You Have for Your Gallbladder?

Borrowed from Stephanie Watson, a WebMD Feature. "The majority of people with gallstones never develop symptoms their whole lives," says John Martin, MD, associate professor of medicine and surgery, and director of endoscopy at the Northwestern University Feinberg School of Medicine. "Once you start to develop symptoms, such as abdominal pain, bloating, nausea & vomiting, you're going to need your gallbladder taken out."
Diet & the Risk for Gallstones A number of risk factors contribute to the formation of gallstones, including a family history of gallstones & gender. Women are twice as likely as men to develop them. Body weight is, also, a factor; the risk of gallstones is higher in people who are overweight & obese. Diets that are high in fat & cholesterol & low in fiber appear to play a role. "There's a lot of things you can't change in that list, but you can certainly influence your diet," says F. Taylor Wootton III, MD, clinical counselor, associate professor of internal medicine at Eastern Virginia Medical School, and a member of the American Gastroenterological Association governing board. If you're overweight, try to lose the extra weight; but do it gradually. There is a link between quick weight loss & gallstone formation. Crash or "yo-yo" diets can cause the liver to release more cholesterol into the bile, disrupting the normal balance of cholesterol & bile salts. That extra cholesterol can form into crystals, leading to gallstones, Wootton says. Those who get a gastric bypass operation tend to develop gallbladder problems afterward.
What Healthy Foods Should You Eat for Your Gallbladder? Whether or not you are at risk for gallstones, it's always a good idea to keep your body at a healthy weight & eat a diet that is low in fat & cholesterol, moderate in calories, and high in fiber.
All of the following are healthy foods for your gallbladder, as well as the rest of your body:
Fresh fruits & vegetables Whole grains (whole-wheat bread, brown rice, oats, bran cereal) Lean meat, poultry, & fish Low-fat dairy products

Best Foods for Your Belly

	1. Fiber Feast on the fiber in legumes, like edamame. Also, asparagus & bananas are favorites.
	2. Yogurt Whether you get regular or Greek-style yogurt, be sure it contains "liver" or "active" cultures.
	3. Fermented Foods Sauerkraut is good bacteria in cabbage. Or try miso, soy sauce, or fermented pickles.
These suggestions are borrowed from Dr. Oz "The Good Life".  In addition, to eating these healthy foods & more, I like to take FiberNMor® from Omnitrition® to help keep me regular..  Fiber N Mor® contains: 880mg Psyllium and 10mg Lactobacillus Acidophilus. Also, contains milk. Psyllium husk is a soluble dietary fiber. Fiber is important in lowering cholesterol and regulating blood sugar. Fiber improves & maintains regular gastrointestinal transit, which aids in weight loss. The probiotic, lactobacillus acidophilus, provides 4 million live organisms that improve intestinal microbial balance with good bacteria.

Tips for Healthy Living

Borrowed from Dean Ornish 1. There are no good foods or bad foods, but some foods are healhier than others. Having a plant-based diet low in sugar is best. 2. A little exercise goes a long way, like walking 30 minutes a day. Other little things can add up including taking the stairs instead of the elevator. 3. It's not all or nothing. "What matters most is your overall way of eating & living. If you indulge one day, try to be healthier the next day." 4. How you eat is as important as what you eat. "If you can eat with more awareness, you'll get more pleasure with fewer calories."

3 Reasons to Eat Carrots

Borrowed from DOCTOROZMAG.COM

1. These vegetables contain plenty of fiber, & 1 cup(raw) gives you 428% of Vitamin A, which helps your vision & immune system stay healthy.
2. Different colors have different benefits. For example, red ones get their color from lycopene, which is good for heart disease & cancer.
3. They are versatile. You can roast, puree, cook them au gratin with soup & other side dishes, or just eat them raw!

How to Have a Healthy Heart

Taking care of your heart is an important part of maintaining your overall health. Heart disease & stroke are 2 of the top killers of Americans, with heart disease the Number1 cause of death in the U.S. & stroke #4. According to the American Heart Association, about 2,150 Americans die each day from heart disease, stroke, & other cardiovascular diseases. There are many things you can do to stay heart healthy. One is eating breakfast & avoiding a midnight snack . In addition to healthy eating, following the American Heart Association's Life's Simple 7 can keep your heart healthy, lower your risk of heart disease & stroke, and improve your overall quality of life. These factors include: losing weight & maintaining a healthy weight eating better staying active managing blood pressure reducing blood sugar quitting smoking controlling cholesterol.

One of my favorite nutritional supplements from Omnitrition® is their original Omni4® liquid vitamins.  It contains CoEnzyme Q10, which is great for your heart!  I, also, take Omni Smart®, an oral chelator, that roto-rooters my blood vessels.

I lost over 90# using Omnitrition®'s weight loss products, including their Omni Weight Loss Drops®!

Is Too Much Exercise Putting Your Heart at Risk?

Too much exercise can cause tissue scarring in the heart. It can, also, lead to an increase in plaque buildup. Too much exercise may, also, increase your risk of developing an irregular heartbeat later in life. It may even make you more likely to die of heart disease & stroke. According to a Swedish study, researchers found men who exercised 5 or more hours a week were 19% more likely to develop an irregular heartbeat by age 60. And the risk was 49% higher in men who exercised this way & then stopped later in life. But not exercising at all doesn't solve the problem, so don't stop exercising. Those who rarely or never exercise are likely to die in the next 10 years.

Instead, interval training is recommended. Try sprinting until you are out of breath. Then walk until your heart rate returns to normal. And repeat. Follow this regimen for 10 to 12 minutes. Research has shown that 2 weeks of interval training can increase aerobic capacity. This kind of exercise had the same benefits on stamina & muscle strength as endurance training.

I am planning to try using more interval training in my gym routine.  I, also, enjoy using Omni Sport® & Charge® to help with endurance & stamina, particularly after a long day at work.  Then, Nite Lite® for a better night's sleep & recovery.-Gayle

Natural Ways to Boost Testosterone

Borrowed from John La Puma, M.D.

Over the past few decades, men in the U.S. have testosterone levels dropping by 1% a year according to a 2006 study in the Journal of Clinical Endocrinology & Metabolism. These levels seem to decline naturally with aging, but internal belly fat depresses even more. Also, drugs such as cortisone & opiates depress it, as well as, chemicals like bisphenol & diseases like type 2 diabetes.

Low "T" can cause men to lose sex drive & fertility. Bone density often declines, they feel tired, & have difficulty concentrating. Loss of testosterone is often a symptom of aging, obesity or drug interactions. If you take prescription testosterone, it may increase risk of heart attack, add too many red blood cells to the bloodstream & shrink the testes. According to a study published in the journal PLoS ONE, in 3 months taking this hormone doubled rates of heart attacks in men 65 & older.

Instead men should address the leading cause of the problem. Losing weight is a good way to naturally boost testosterone levels. According to the Endocrine Society in 2012, obese men who lost 17# saw their hormone levels increase by 15%. Diet changes, such as cutting back on alcohol, eating more whole foods & less "junk" foods improves mood & energy.

I lost over 90# using Omnitrition®'s weight loss products & you can, too!  Check out who lost on Omni Weight Loss Drops®!