WHAT FOOD SHOULD I HAVE IN MY HOME TO MAKE OPTIMAL CHOICES FOR MY HEALTH AND WELLNESS?

Looking and feeling healthy is created by a lifestyle you design for yourself to achieve your well being. It is an active process of becoming aware of and making choices ...

Organic if you can - Our world is becoming more and more tainted with dangerous chemicals. In an attempt to increase production and capture bigger market shares, the use of fertilizers, pesticides, food additives; such as dyes and preservatives has become so prevalent that "artificial ingredients" are now outnumbering "natural ingredients" on many food content labels. It is the opinion of many experts that this ever-increasing use of artificial fertilizers, pesticides, and chemical additives has a direct correlation to the ominous rise in cancer rates and other health problems.

Organic foods are rapidly becoming recognized as a logical alternative in this chemical-laden world. The focus on environmentally-sound agricultural methods and "sustainable" agriculture is getting the attention of many who are now concerned about what they're eating as well as the environment. Organic food is a reliable and safe alternative to the issues regarding conventionally grown, processed, and packaged foods.

Dry roasted nuts: Almonds, walnuts, hazelnuts etc. (2oz – about 24 almonds)Skinless, boneless chicken breast (3 to 4 oz for women and 4 to 6 for men, palm size, 1 inch thick)Lean meats in whole form, not ground/Fat trimmed. (3 - 4oz for women & 4-6oz for men. Palm size, 1 inch thick) Fish that swim like Halibut and Salmon etc. (3 to 4 oz for women and 4 to 6 for men, palm size, one inch thick) Tuna canned in water (1 can)Advocare Meal Replacement Shakes for breakfast most days. (do not add anything but water and ice)Advocare Bars for fast complete snacks or meals on the go. (larger men may need 2 if under 150 cal.)Lentils – any type of natural beans or legumes. (1 cup to 2 cups prepared)Oatmeal – Old Fashioned Rolled oats with no added sugars or flavors OatBran. (1⁄2 cup dry)Splenda, sucralose or Stevia to sweeten. Green tea.

MORE OPTIMAL CHOICES FOR MY HEALTH AND WELLNESS!

Fresh or frozen Fruits and Vegetables (not canned) recommend you have with protein: Avocado (1/4 to 1⁄2) Yams/sweet potatoes (1/2 your fist) BroccoliGreen beans Asparagus SpinachTomatoesCucumberCarrots (1 large or 1 cup mini’s)Corn (1 cup or 1 ear)Edamame – soybeans (1/2 to up to 2 cups) Peas (up to 2 cups) Lettuce and other leafy greens All berry’s (up to 2 cups) Apples (1)Bananas (1)Cantelope/honeydew (1 cup) Pineapple (1 cup)Oranges 1Grapes (1 cup)Mango/kiwi and other tropicals (1 cup)

Olive oil, Expeller pressed vegetable oils, sesame oil. (1tbsp.) All types of vinegars.Braggs soy protein – to replace soy sauce. (drops)Deli Chicken and Turkey that is not processed, added to or pressed/ formed together. (3-6oz)Brown rice and whole wheat or brown rice pasta (1/2 cup prepared)An array of fresh and/or bottled herbs and spices for seasoningFresh Mint, Lemons/limes and 100% cranberry juice for flavoring water. Soy milk (1 cup) Egg starters – egg whites (1 to 4 eggs depending on protein needs)Mustard, relish, pickles, low fat mayo (1 TBSP)Zero calorie butter sprayWhole grain bread, rice or rye crackers. (1 slice, 5 crackers)

Advocare Muscle gain Vanilla for adding protein to just about anything (1 to 2 scoops)**Advocare MNS, omega plex, SPARK and other personalized supplements for your goals.

WHAT FOOD SHOULD I NOT HAVE IN MY HOME ON A REGULAR BASIS. (WE DIDN’T WRITE NEVER....WE WROTE “NOT ON A REGULAR BASIS”.)

Wellness is an on-going lifestyle which requires taking responsibility & making healthy choices.

Palm, palm kernel or sunflower oilsNothing ever with Hydrogenated oils – Fractioned is fine, that is totally differentNever anything with High fructose corn syrupButterMargarineMayonnaiseTable SugarAnything friedFruit juicesCereal!!! White sauces Dairy – On occasion dairy is fine but not a staple – part skim mozzarella cheese is best.Bottom feeder seafood like lobster and shrimp – this is my weakness!!Nothing with bleached, unbleached or enriched flours....always whole grain. No Chip, donuts, pastries, crackers. POP!Alcohol- get when you are having a social gathering not for regular use.

Flattening your stomach...24 Day Challenge

 For those of you who are on or will begin the 24 Day Challenge soon, you'll find this note helpful in explaining the method behind the madness...

So what's the deal with CARBS? and what's the best nutrition program for SLIMMING YOUR BODY?... Well let's first look at science:-The hormone Insulin causes your body to store fat-The hormone Glucagon causes your body to burn fat-Insulin and Glucagon are "opposing" hormones (when one is high, the other is low)-There are 3 macronutrients: protein, fat, and carbs-Protein and fat by themselves generate a minimal (if any) Insulin response-Carbs generate a major Insulin response-The more carbs you eat, the more Insulin is released-The more insulin released, the more your body creates and stores fat What if I ate 2000 calories per day of Tuna for 1 year? (yuck)What if I ate 2000 calories per day of Krispy Kreme for 1 year? (yuck) Same calories right?  VERY different body composition right?   Point: STOP counting calories...And START managing your hormones (insulin and glucagon) 

Eat just enough carbs to fuel your fitness and life endeavors... any extra will cause fat storage...

-Limit carbs to 30 grams in 1 sitting-Limit carbs to no more than 100-150 grams in a day

 

THAT will keep insulin low, and keep you out of fat storage mode. The 24 Day Challenge will reduce inflammation and minimize insulin - IF you follow it! This note will further dispel nutrition myths and arm you with secrets most just don't know about carbs...(Disclaimer: To be honest, I'm not that smart, I'd hate to know my IQ - but I did manage a bachelors in nutrition from the Ohio State University.  More than anything, what may justify an occasional nutritional rant is lots of self study, along with results both personally and with clients and customers... so here's more carb stuff, Matt Warren) GOT PUFF?- Your body can store about 1 pound (400+ grams) of carbs at a time...- Each gram of carb HOLDS an additional 4 grams of water...- So if you're "carb’d-up", you've got an extra 5 pounds of excess weight bloating you... WANNA DROP 5 LBS QUICKLY?- Empty some of your carb reserves and the water that goes along with it...- The key is keeping the carb reserves lower through consistent fitness (ideally intense), a moderate carb lifestyle, and with nutritionals (hint: Advocare!) that keep your metabolism fine tuned... 

SOME KEYS:

- Workout consistently to burn down the carb tank- Eat just enough carbs during the day to fuel a sweet workout- Hit almonds and/or protein powder (Muscle Gain) for snacks to keep your metabolism fired, muscles fed, and fat burning PS... Several Advocare tools help us live the "flat tummy lifestyle"... here are some favorites...

- MNS MAX 3 - The ultimate metabolism maximizer- SPARK - Sugar free energy and mental focus- Arginine Extreme - I always mix this with Mandarin Spark; increases nitric oxide which helps with blood flow and nerve function- MEAL REPLACEMENT SHAKES - under 20 net carb grams with 5 g fiber and 24 g protein- THERMOPLUS - burns carbs and fat- MUSCLE GAIN PROTEIN POWDER - feed your muscle not your fat while you snack, great to use with your meal replacement for extra protein  Visit: www.believingchangeseverything.com to learn about these and other Advocare products that will benefit you!

Belief & Success,Danita & Rod Creech574.274.9447 (D)danita.creech@me.com574.274.4472 (R)rod.creech@me.com